Muscle_G's training log

[muscle_g]

I was gonna do a meet next month but my budget isn't allowing that at the moment. Just gonna train and finish this year out with off season training and try to get as strong as I can raw. My training goes like this

Week A
Mon- SQ/DL
Wed- Bench
Fri- SQ/DL accessory

Week B
Mon- Bench
Wed- SQ/DL
Fri- Bench accessory

Basically Monday and Wednesday are my heavy days, and Friday is my lighter day working on speed, technique, & weak points

[muscle_g]

Monday 9/11/17 SQ/DL(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x1
340x2, 3 sets(added Belt)

Deadlifts- hook grip
225x1
275x1
315x1
375x1, 4 sets(2 sets conv, 2 sets sumo) 30sec rest in between sets, added belt

Front Squats
185x5
195x5
205x3
Dimmel Deadlifts
135x10
155x10
175x10

1-Legged Leg Extensions/1-Legged Standing Leg Curls
50x20/50x20
65x20/65x20
80x20/80x15
Each leg

Calves
Abs

[muscle_g]

Wednesday 9/13/17 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x3, 3 sets(all reps paused)
Added 2 Board(POR grip)
260x3
270x2

Low-Incline DB Press
60x10
70x10
80x10
90x3 burnt!!
Flat DB Flyes
30x12
35x12
40x8

Side DB Raises
15x12
20x12
25x12
DB Shoulder Press
50x10
50x10
50x8
DB Upright Rows
25x10
30x10
35x10

JM Tricep Press
45x10
55x10
65x10
One-Arm DB Kickbacks
15x3x12
each arm

[muscle_g]

Friday 9/15/17 Accessory(WK 3)

Recumbent Bike: 5mins

Assisted Wide-Grip Chin-Ups(green band)
4 sets of 8 reps
T-Bar Rows(weight on bar)
60x12
85x12
110x12
135x12
One-Arm DB Rows
70x12
80x12
90x10
100x10
each arm

Scapular DB Shrugs(on Incline)
30x3x12 static holds
Rear DB Raises
15x12
20x12
25x12

BB Curls
45x12
55x12
65x12
75x12
One-Arm Overhead Cable Curls
20x3x12
each arm

That was it. I didn't get in any neck or forearm work

[muscle_g]

Monday 9/18/17 SQ/DL(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x2
335x1 added belt
360x1, 3 sets(added knee wraps)

Deadlifts- hook grip
225x3
275x2
315x1
365x1
400x1, 4 sets(2 sets conv, 2 sets sumo) added belt

Leg Press( as if a 45lbs bar)
405x20
455x20
495x20
TKE's
3 sets of 20
each leg

Seated Leg Curls
110x20
130x20
150x20
1-Legged Standing Leg Curls
50x20
65x20
80x20
each leg

1-Legged Glute Machine
40x2x20
each leg

Calf work
Ab work

[muscle_g]

Wednesday 9/20/17 Bench(WK 4)

Int & Ext Rotations
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3, 3 sets(all reps paused)
Close-Grip Declines
225x5
235x3
135 to failure

Low-Incline DB Press
60x3x10
One-Arm Pec-Dec Flyes
40x20
50x20
60x20
each arm

Machine Side Raises
45x20
55x20
65x20
75x20
Front Raises
20x2x12
Wide-Grip Cable Upright Rows
70x2x12

Lying Skullcrushers
65x2x12
Machine Dips
100x20
120x20
One-Arm Tricep Pushdowns
40x15
60x15

[muscle_g]

Friday 9/22/17 Accessory(WK 4)

Recumbent Bike: 20mins

Assisted Neutral-Grip Chin-Ups(green band)
4 sets of 10 reps
Bent-Over BB Yates Rows
135x12
155x12
185x12
225x10
One-Arm Seated Cable Rows
40x12
50x12
60x12
70x12

Trap-Bar Shrugs
225x3x10
Face Pulls
70x15
80x15
90x15
Neck Harness
30x2x20(front & back)

BB Curls
55x12
65x12
75x12
85x11
One-Arm Hammer Curls
25x12
30x12
35x12
each arm

Forearms/Grip work

[muscle_g]

Tuesday 9/26/17 SQ/DL(WK 5)

Recumbent Bike: 5mins
Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
335x1 added Belt
355x1
380x missed
Hips and knees are killing me

Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1 added Belt
425x1, 2 sets

That was it. My hips and knees have been bothering me this entire training cycle


Wednesday 9/27/17 Bench(WK 5)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
260x1, 2 sets(paused)

Close-Grip Decline Press
205x6
215x6
225x6
135x10

DB Side Raises/Rope Tricep Pushdowns
20x12/60x15
20x12/70x15
20x12/80x15

That was it. Feeling tired, so cutting down on accessories

[muscle_g]

Friday 9/29/17 Accessory(WK 5)

Wide-Grip Pulldowns
90x15
110x15
130x15
150x15
Bent-Over Yates BB Rows
135x10
155x10
175x10
195x6 left my straps at home, grip was failing

DB Scapular Shrugs(on Incline)
30x12
35x12
40x12
Rear DB Raises
15x12
20x12
25x12

BB Curls
65x10
75x10
85x1 had to stop elbow was hurting

Recumbent Bike: 10mins

[muscle_g]

Been lifting, just nothing worth posting about

[muscle_g]

Monday 10/9/17 Squats(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
290x3, 4 sets

Close-Stance High-Bar Squats
225x5
235x5
245x5

Ultra Wide-Stance Squats
115x10
125x10

Lying DB Leg Curls
35x20
40x15
45x9

Standing Calf Raises
4 sets of 20 reps

Abs
Treadmill: 10mins(light walk)

All squats done without a belt

[muscle_g]

Wednesday 10/11/17 Bench(WK 1)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
210x5, 5 sets
All reps paused

Close-Grip Decline Press
205x6
225x6
245x4
Pec-Dec Flyes
60x15
70x15
80x15

DB Side Raises
15x15
20x15
25x15
Cable Upright Rows
60x15
70x15
80x15

Rope Pushdowns
60x20
70x20
80x20
One-Arm DB Kickbacks
15x12
20x12
25x12
each arm


Friday 10/13/17 Deadlifts(WK 1)

Hyper Extensions
Pulldowns

Deadlifts- hook grip
135x5
225x3
275x1
320x1, 6 sets(3 sets conv, 3 sets sumo)
No belt

Deficit Deadlifts(3.5in deficit)
275x5, 3 sets
No belt

Pendlay Rows
135x6
185x6
205x6
225x5
245x3
135x6
Assisted Chin-Ups(green band)
3 sets of 10
BB Shrugs
225x10
275x10
315x10

Face Pulls
70x15
80x15
90x15

Hammer Curls
25x12
30x12
35x12
40x12

[muscle_g]

Monday 10/16/17 Squats(WK 2)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
310x3, 4 sets

Close-Stance High-Bar Squats
235x5
245x5

Ultra Wide-Stance Squats
125x10
130x10

No belt was used on the squats. Didn't get in any Calf or Ab work. Hips, legs, & knees have been aching today

[muscle_g]

Gonna use a new split. Gonna be upper/lower split

It’ll be rotated over Mon/Wed/Fri and go like this
Day 1- Squat
Day 2- Bench(heavy)
Day 3- Front Squat/Deadlift
Day 4- Bench(light), Overhead Press
This way I’m hitting the lifts more often during the weeks

Wednesday 10/18/17 Bench(WK 2)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
220x5, 5 sets
All reps paused

Close-Grip Bench Press
185x6, 2 sets

After this I worked Seated Rows, Pulldowns, & Rear Delts

[muscle_g]

Friday 10/20/17 Deadlifts(WK 2)

Hyper Extensions
Pulldowns

Deadlifts- hook grip
135x5
185x3
225x3
275x1
315x1
345x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest periods

Deficit Deadlifts(3.5on deficit)
295x5, 3 sets

Pendlay Rows
135x6
185x5
205x5
225x3 burnt

No belt used on the deadlifts. After this I did Pulldowns, BB Shrugs, Rear Delts, calves, & abs

[muscle_g]

Monday 10/23/17(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
330x2, 3 sets(added Belt)


High-Bar Close-Stance Squats
245x6
255x5
265x5


Ultra Wide-Stance Squats
135x10, 2 sets


After this I did leg curls, leg extensions, calves, & abs

[muscle_g]

Wednesday 10/25/17 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x3, 3 sets(paused)

Close-Grip Bench Press(thumb from smooth)
185x6
195x6
205x5

Low-Incline DB Press
50x10
60x10
70x8

After this I worked shoulders, triceps, & abs

[muscle_g]

Friday 10/27/17 Deadlifts(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Squats(medium-stance)
45x5
135x1
185x1
225x1
275x1
315x1

Deadlifts- hook grip
135x3
225x3
275x1
315x1
370x1, 4 sets(2 sets conv, 2 sets sumo)

Deficit Deadlifts(3.5in deficit)
315x5, 3 sets

No belt was used on the squats or deadlifts. After this I worked Pendlay Rows, Pulldowns, BB Shrugs, Calves, & Abs

[muscle_g]

Monday 10/30/17 Bench(WK 4) light

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
135x10
145x10
155x10

Standing Overhead Press
45x5
95x3
115x1
125x5
135x5
145x2 burnt

After this I worked pec dec Flyes, Rows, Rear & Side Delts, & Arms



Wednesday 11/1/17 Squats(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
350x2, 3 sets(added belt & knee wraps)

Close-Stance Pause Squats(2sec pauses)
265x3
285x3
305x3

After this I did 1-legged Leg Press, 1-legged standing leg curls adductor/abductor, calves, & abs

[muscle_g]

Friday 11/3/17 Bench(WK 4) heavy

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3, 3 sets(paused)

Close-Grip BP(thumb from smooth)
185x5
195x5
205x5

After this I did Chin-ups, Rows, 3-way Shoulder Raises, Arms, & DB Shrugs

[muscle_g]

Monday 11/6/17 SQ/DL(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Medium-Stance Squats
45x5
135x3
185x3
225x3
275x3 added belt
315x3

Deadlifts- hook grip
135x3
225x2
275x1
315x1
365x1
390x1, 4 sets(added belt)

Deficit Deadlifts(3.5in)
335x3, 2 sets

After this I did Standing 1-Legged Leg Curls and glutes. That was it

[muscle_g]

Thursday 11/9/17 Bench/OH Press(WK 4)

Rotator Cuffs
DB Flyes
Pulldowns

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x1
165x8
175x8
185x8

Standing Overhead Press
45x5
95x3
115x1
145x3
155x3
165x2

After this I did Low-Incline DB Flyes, Chin-Ups, Face Pulls, Arms, 4-Way Neck Raises & Abs. Missed the gym Wednesday so made it up today

[muscle_g]

Friday 11/10/17 Squats(WK 5)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
335x1 added belt
370x1, 2 sets(added knee wraps)

Pause Squats(2sec pauses)
295x3
305x3
315x3

After this I worked lying Leg Curls, 1-legged Calf Press, & Abs

[muscle_g]

Monday 11/13/17 Bench(WK 5)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1, 2 sets(Paused)
Weights felt very easy!!

Close-Grip BP(thumb from smooth)
225x3
235x3

After this I worked Bent-Over Rows, Pulldowns, Rear Delts, Arms, Scapular Shrugs, & Abs

[muscle_g]

Wednesday 11/15/17 Front SQ/DL(WK 5)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats
45x5
95x3
135x1
185x1
225x1 Belt
275x1 added knee wraps

Deadlifts- hook grip
135x3
225x3
275x1
315x1
365x1
415x1, 2 sets(added belt)
440x1
460x1

After this I did Calf & Ab work. 460 was my goal for this training cycle

[muscle_g]

Friday 11/17/17. Bench/OH Press(WK 5)

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Illegal Wide-Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6
195x6
205x6
135x10

Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
175x1
195x missed
135x5

After this I did Seated Rows, BTN Pulldowns, Face Pulls, & Side Raises

[muscle_g]

Monday 11/20/17 Squats(WK 6)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added belt
335x1
365x1 added knee wraps
390x1
410x1

That was it. 410 was my goal for this training cyclE

[muscle_g]

Monday 11/27/17 Squats

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x5 added belt
295x5
315x5

Close-Stance Pause Squats(2sec pauses)
245x3
265x3
285x3

After this I did 1-Legged Leg Press, Lying Leg Curls, Calves, & Abs

[muscle_g]

Wednesday 11/29/17 Bench

Rotator Cuffs
Pec-Dec Flyes
Pulldowns

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x1
265x1
275x5 added Slingshot
295x3

Close-Grip BP(w/Slingshot)
225x5, 2 sets

After this I did Flat DB Press, Side & Rear Delts, Arms, & Abs