Muscle_G's training log

[muscle_g]

Friday 3/17/17 Lower(WK 7)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added Belt
365x1 added Briefs
405x1 added Knee Wraps
455x1 added TRX suit/straps down
510x1, 2 sets, this is a PR in single ply gear with straps down!! Only 40lbs off from my best full geared single ply squat!!

Close-Stance Squats(2sec pause w/last rep)
225x6
245x6
265x6
No gear

Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
100x2x20

1-Legged Calf Press(on leg press)
4 sets of 25
Each leg

Abs

Next week I am gonna put the straps up on my suit and work up to an opener and maybe a possible 2nd attempt. But we will see how everything feels when I get there. My body weight is down to 224.8lbs right now.

[muscle_g]

Monday 3/20/17 Upper(WK 8)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x1 added Rage X shirt
365x1 planned opener
390x1 planned 2nd attempt

Close-Grip Bench Press(thumb-length from smooth)
235x2x5

Machine Rows(wide-grip)
140x12
160x12
180x12
200x12
Rear Delts on Pec-Dec
50x12
60x12
70x12

Hammer Curls/Weighted Dips
25x12/BW+25x8
30x12/BW+35x8
35x12/BW+45x6

Seated DB Shrugs(static hold)
40x3x12

[muscle_g]

Thursday 3/23/17 Lower(WK 8)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added belt
365x1 added briefs
405x1 added knee wraps
455x1 added TRX suit/straps down
495x1
540x1, 2 sets, Full gear. This is a possible 2nd attempt

Seated Leg Curls
100x20
120x20
140x20

Seated Calf Raises
4 sets of 25
1-Legged Calf Press
3 sets of 20

Abs

[muscle_g]

Friday 3/24/17 Upper(WK 8)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
255x3 added 2 board
265x3
275x3

Pec-Dec Flyes/Pulldowns
50x12/100x12
60x12/120x12
70x12/140x12
One-Arm Machine Rows
60x12
70x12
80x12
90x12

Rear Delts on Pec-Dec/Machine Side Raises
50x12/45x12
60x12/50x12
70x12/55x12

Hammer Curls/Rope Tricep Pushdowns
20x15/60x15
25x15/70x15
30x15/80x15

Neck Harness on Cables
30x20
40x20
50x20
Front & Back

That's it, done until meet day!!

[muscle_g]

Monday 3/27/17 Upper(Meet WK)

Int & Ext Rotations
Pec-Dec Flyes
Pulldowns

Bench Press
45x12
95x8
135x5
185x3
225x1

That's it, nothing but rest and relaxation until meet day!!

[muscle_g]

Weighed in at 219lbs!!

[muscle_g]

Ended my day with a 540sq, 390bp, & 495dl. I guess these are PR's for the 220's. Also this will be my last meet. I feel like after all these years lifting I have done all I can do naturally with powerlifting. I have met alot of awesome people in this sport and I have met alot of as*holes as well. Even though I am stopping with competing I will never stop working out. Now onto other life endeavors