Muscle_G’s 2019 log

[muscle_g]

Sunday 2/3/19 Bench(WK 6)

Warm-up
Rotator Cuffs
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5, 2 sets
185x10

Ez-Bar Curls/Rope Pushdowns
35x15/70x15
45x15/80x15
55x15/90x15

Dumbbell Curls/Overhead Ez-Bar Extensions
15x12/55x15
20x12/55x15
25x12/55x15

One-Arm DB Preacher Curls/One-Arm DB Kickbacks
20x3x12/20x3x12

Forearms
Calves
Abs

[manletstrength]

Putting in work I see. Keep up the pace and you'll blow up in size and strength soon enough. Train hard! You're kicking ass bro!

[muscle_g]

Monday 2/4/19 Squats/Deadlifts(WK 6)

Box Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x2 belt
405x1 was gonna go for 2 reps but the weight slid on one side, so I racked it
315x5, 2 sets

Deficit Stiff-Legged Deadlifts
135x5
185x5
225x5
275x5, 2 sets

1-Legged Leg Press
2PLx15
3PLx15
4PLx15
1-Legged Standing Leg Curls
30x15
45x15
60x15

[muscle_g]

Wednesday 2/6/19 Bench(WK 6)

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1
285x1
305x missed, had a ****ty hand off. Dude about dropped the bar on me. I should’ve just racked it because it threw me all off grove
225x8

Incline DB Press
45x12
50x12
55x12
Cable Flyes
30x20
40x20
50x20

Side Raises
10x15
15x15
20x15
Wide-Grip Barbell Upright Rows
45x3x15
One-Arm DB Side Raises
10x2x20

Forearms
Calves
Abs

[muscle_g]

Friday 2/8/19 Accessory(WK 6)

Neutral-Grip Pulldowns
2 sets of 12(warm-up)
100x12
130x12
160x10
190x6
Seated Cable Rows
100x12
125x12
150x8
175x6
Cross-Bench Dumbbell Pullovers
50x3x10
One-Arm DB Rows
80x10
90x10
100x10

Seated Dumbbell Shrugs
50x12
55x12
60x12
Reverse Pec-Dec Rear Delt Flyes
70x12
85x12
100x12
Face Pulls(on seated row)
40x2x12
4-Way Neck Machine
20x2x15(front)
40x2x15(back)
30x2x15(sides)

Reverse Hypers
140x15
210x15
280x15

Calves
Forearms
Abs

My back felt very strong today!!

[muscle_g]

Sunday 2/17/19 Bench(WK 1)

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6, 2 sets
210x8

JM Triceps Press/Ez-Bar Preacher Curls(fat grips)
65x15/35x15
85x15/55x15
105x8/75x6

Machine Triceps Dips/Hammer Curls
80x20/20x15
100x20/25x15
120x20/30x15

One-Arm Pushdowns/One-Arm Concentration Curls
50x15/15x15
60x15/20x15
70x15/25x15

Forearms

[muscle_g]

Monday 2/18/19 Squats/Deadlifts(WK 1)

Warm-up
Leg Extensions
Prone Leg Curls

SSB Squats
45x5, 3 sets
135x3
185x3
205x1
230x2, 4 sets

Deadlifts- hook grip
225x2
275x1
315x1
330x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest periods

Deficit Stiff-Legged Deadlifts
225x6
245x6
265x6
Machine Belt Squats
70x10
140x10

1-Legged Kneeling Leg Curls(plate loaded)
50x3x15
1-Legged Leg Extensions
40x20
55x20
65x20

Calves