Muscle_G’s 2019 log

[muscle_g]

Got a meet I’m planning on doing in February. I will post my training starting tomorrow

[muscle_g]

Monday 10/8/18 Squats

Warm-up
Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x5 added belt
315x5
335x2
365x1 knee wraps
275x3

High-Bar Close-Stance Squats
225x5
245x5

1-Legged Leg Extensions/1-Legged Standing Leg Curls
65x20/50x20
80x20/65x20
95x20/80x20

Adductor/Abductor Machine
110x2x20(both in & out)

Calves
Abs

Decided not to get into any squat gear today

[muscle_g]

Wednesday 10/10/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3
Added Slingshot
295x3

Hammer ISO-Decline Press(pin selected)
50x15
60x15
70x15
Low-Incline DB Flyes
30x3x10

Hammer ISO-Shoulder Press
40x15
50x15
60x15
One-Arm Leaning DB Side Raises
15x3x15

Calves
Grip/Forearms
Abs

[muscle_g]

Friday 10/12/18 Accessory

Hammer Pullover Machine(plate loaded)
70x15
120x15
170x15
190x8
Hammer ISO-Row Machine(plate loaded)
70x10
80x10
90x10
100x10
One-Arm DB Rows
80x10
90x10
100x10
110x10
each arm

Face Pulls
60x15
70x15
80x15
CSR Scapular Shrugs(plate loaded)
25x3x10
4-Way Neck Machine
40x2x15(Back)
20x2x15(Front)
30x2x15(Sides)

Good Mornings
95x3x15

Calves
Abs
Forearms

[muscle_g]

Saturday 10/13/18 Bench

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
220x5
230x5
240x5
185x10
Barbell Curls
45x15
55x15
65x15
45x15

JM Triceps Press
65x15
85x15, 2 sets
Hammer Curls
25x15
30x15
35x15

One-Arm Cable Tricep Kickbacks
20x3x15
One-Arm DB Preacher Curls
20x3x15

Forearms
Calves
Abs

[muscle_g]

Monday 10/15/18 Deadlifts

Warm-up
Leg Extensions
Seated Leg Curls

Front Squats
45x5
95x3
135x1
185x1
225x1 added belt
245x1
275x1 knee wraps

Deadlifts- sumo(hook grip)
135x3
225x1
275x1
315x1
365x5 added belt
385x3
405x3

Stiff-Legged Deadlifts
225x6
245x6

1-Legged Standing Leg Curls
35x20
50x20
65x20
1-Legged Glute Machine
50x15
60x15

Abs
Forearms
Calves

[muscle_g]

Wednesday 10/17/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5 last rep paused
240x5 last rep paused
250x5 last rep paused
Added Slingshot
275x5
295x3
225x22, missed the 23rd rep

Flat DB Press
55x10
60x10
65x7
Incline DB Flyes
25x3x12

DB Upright Rows
15x10
20x10
25x10
30x10
Machine Side Raises
30x20
35x20
40x20
45x20

Calves
Forearms
Abs

[muscle_g]

Friday 10/19/18 Accessory

Assisted Chin-Ups
2 sets of 8(wide-grip)
2 sets of 8(neutral-grip)
2 sets of 8(reverse-grip)
Bent-Over Barbell Rows
115x12
125x12
135x12
145x12
Hammer ISO-High Rows(plate loaded)
90x3x12

Reverse Rear Delt Pec-Dec Flyes
70x15
85x15
100x15
Dumbbell Shrugs
60x12
70x12
80x12
4-Way Neck Machine
15x2x15(front)
25x2x15(back)
20x2x15(sides)

45 Degree Hyper Extensions
BWx2x12

Abs
Calves
Forearms

[muscle_g]

Saturday 10/20/18 Bench

Warm-up
Rotator Cuffs
Tricep Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x6, 3 sets
155x10
Ez-Bar Preacher Curls
55x3x10

Triceps Pushdowns
100x20
110x20
120x20
Hammer Curls
30x12
35x12
40x12

One-Arm Seated Overhead DB Extensions
30x3x15
One-Arm Cable Curls
20x3x15

Forearms
Calves
Abs

Didn’t got heavy on the close-grips today because my elbows have been feeling a little sore

[muscle_g]

Monday 10/22/18 Squats

Warm-up
Leg Extensions
Lying Leg Curls

Squats
45x5, 3 sets
135x3
225x3
245x3
275x3
295x3
315x3 added belt
Added reverse Mini bands
335x2
355x2
375x1
395x1
415x1

High-Bar Close-Stance Squats
225x5, 2 sets

1-Legged Leg Extensions
50x20
65x20
80x20
Seated Leg Curls(plate loaded)
50x3x20

Adductor/Abductor
100x2x20(in & out)

Calves
Forearms
Abs

That was it, squats felt ****ty today. I’ve got to take some time off from heavy leg work. My right knee has been bothering me for over a month now

[muscle_g]

Wednesday 10/24/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12
95x8
135x5
185x3
225x1
250x3
260x3
270x2
225x8
295x3 Slingshot

Low-Incline DB Press
50x15
60x15
70x11
Low-Incline DB Flyes
25x12
30x12
35x12

Wide-Grip BB Upright Rows
45x12
50x12
55x12
Seated DB Shoulder Press
40x10
45x10
50x10
Machine Side Raises
45x20
55x20
65x20

[muscle_g]

Friday 10/26/18 Bench & Accessory

Warm-up
Straight-Arm Pulldowns
Seated Cable Rows

Hammer Pullover Machine(plate loaded)
70x15
90x15
110x15
130x15
Seated Cable Rows
90x15
100x15
110x15
120x15
One-Arm DB Rows
90x10
100x10
110x8
120x6
Each arm

Face Pulls(on lat Pull machine)
60x15
70x15
80x15

Close-Grip Fat-Bar Floor Press(way heavier then a regular bar)
135x6
155x6
175x6
Just counted it as a 45lbs bar

Dumbbell Curls
20x15
25x15
30x12
Fat-Bar Pushdowns
80x20
90x15
100x20

One-Arm DB Concentration Curls
15x3x15
One-Arm Fat-Bar Triceps Pushdowns
40x3x15
Each arm

Machine Curls
40x20
50x20

Calves
Abs
Forearms got enough work from all the fat-bar work, so no direct work for them

Got something to do Saturday with my wife, so I combined back work and bench Accessory work together

[muscle_g]

On call for work this week, so I think this is a good week to take some time out of the gym and rest up some

[muscle_g]

Good week off from the gym. My body feels rested and I am ready to hit the weights. Although I still have some nagging pain still in my right knee, so I’m going to go about leg training smart and not be stupid.

Here are some gym goals for 2019
1. I want to total 1550-1600 in the 220’s
2. Possibly overtime drop to the 198’s
3. Be smarter with my training, I’m about to turn 37yrs old, and things doesn’t heal or progress as fast as it did back in the day

[muscle_g]

Monday 11/5/18 Legs

Leg Extensions(can’t remember weights)
2x20 warm-up
3x20
Leg Press
4PLx20
6PLx20
8PLx15
3PLx30
1-Legged Leg Extensions(plate loaded)
25x3x20

Glute-Ham Raises
BWx10
BWx6
BWx6
Romanian Deadlifts
155x3x10
1-Legged Kneeling Leg Curls(plate loaded)
50x3x20

Adductor/Abductor
110x2x20(in & out)

Calves
Abs
Recumbent Bike: 15mins

Tried squatting but my knees wasn’t having it. Just gonna do bodybuilding stuff until everything heals up and cut some body fat. I’ll probably focus on bench and bodybuilding upper body stuff also

[muscle_g]

Wednesday 11/7/18 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x6
215x6
225x6
185x10

Fat-Bar Bench Press(POR grip) counted as a 45lbs bar
135x6
155x6
175x6
Low-Incline DB Press
40x12
50x12
60x9
Pec-Dec Flyes
45x20
60x20
75x15

Side DB Raises(new variation)
5x20
10x20
5x20
BTN Machine Shoulder Press
50x15
60x15
70x9

Calves
Abs
Treadmill: 12mins

[muscle_g]

Friday 11/9/18 Accessory

Warm-up
Pulldowns
Seated Cable Rows

Assisted Chin-Ups
2x10(Wide-Grip)
2x8(Neutral-Grip)
2x6(Reverse-Grip)
Bent-Over Barbell Rows
115x10
125x10
135x10
145x10
One-Arm Hammer Machine Rows(plate loaded)
70x15
80x15
90x15
100x15

DB Shrugs
60x12
70x12
80x12
Reverse Rear Delt Pec-Dec Flyes
55x15
60x15
85x15

Treadmill: 12mins

Skipped neck and lower back work

[muscle_g]

Saturday 11/10/18 Bench

Warm-up
Rotator Cuffs
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5
245x3
255x3
185x10
Barbell Curls
45x15
55x15
65x10

Dips
BWx3x10
Hammer Curls
25x15
30x15
35x15

One-Arm Fat-Bar Reverse Grip Pushdowns
30x15
40x15
50x9
One-Arm Nautilus Machine Curls
35x20
50x20
65x20

Forearms
Calves
Abs
Recumbent Bike: 12mins

[muscle_g]

Monday 11/12/18 Squats

Warm-up
Leg Extensions
Seated Leg Curls

Squats
45x5, 2 sets
135x3
185x3
225x2
245x1
285x3, 3 sets
305x3, 3 sets

Pause Squats(3sec pauses)
205x5, 2 sets
Leg Press(counted as 45lbs bar)
405x3x20
135x2x15(1-legged)

1-Legged Standing Leg Curls
50x20
65x20
80x15

Adductor/Abductor
110x2x20(in & out)

Calves
Abs

That was it. Haven’t squatted in about 3 weeks. I can tell my knees aren’t 100% right now. So squats aren’t heavy at the moment

[muscle_g]

Wednesday 11/14/18 Bench

Warm-up
Rotator Cuffs

Bench Press
45x12
95x8
135x5
185x3
225x1
230x5, last rep paused
240x5, last rep paused
250x5
275x3 added Slingshot
225x10

Low-Incline DB Press
55x10
60x10
65x10
Pec-Dec Flyes
45x20
60x20
75x20

Side DB Raises
5x20
10x20
12x20
15x20
ISO-Machine Shoulder Press
40x15
50x15
60x15
70x15

Abs
Calves
Forearms
Recumbent Bike: 15mins

[muscle_g]

Friday 11/16/18 Accessory

Nautilus Pullover Machine
4 sets of 12(can’t remember weights)
Seated Cable Rows
4 sets of 12
One-Arm DB Rows
80x10
90x10
100x10

Rear DB Raises
15x12
17x20
20x20
Scapular Shrugs(on CSR machine) plate loaded
25x3x12
4-Way Neck Machine
15x2x15(front)
25x2x15(back)
20x2x14(sides)

Reverse Hypers
180x3x15

Abs
Calves
Forearms
Treadmill: 10mins

[muscle_g]

Saturday 11/17/18 Bench

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x3x3
185x8
Barbell Curls
45x15
55x15
65x12

Triceps Pushdowns
100x20
110x20
120x20
Hammer Curls
20x12
25x12
30x12

One-Arm Seated Overhead DB Extensions
25x3x15
One-Arm DB Preacher Curls
20x3x15

[muscle_g]

Did bodybuilding stuff for legs on Monday

Wednesday 11/21/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3
225x8

Fat-Bar Bench(as if a 45lbs bar)
185x6, 2 sets
Flat Dumbbell Press
50x10
60x10
70x8
Low-Incline DB Flyes
27x3x10

BTN Machine Shoulder Press
60x15
70x15
80x15
DB Side Raises
10x3x12
Machine Side Raises (plate loaded)
15x3x15

JM Triceps Press
65x3x12
Incline DB Curls
20x3x12
One-Arm Fat-Bar Reverse Grip Pushdowns
30x15
40x15
50x8
Hammer Curls
25x12
30x12
35x12

Recumbent Bike: 15mins

Decided to work Arms today, because with family and the holiday I ain’t sure if I’ll make it to the gym Saturday

[muscle_g]

Worked back Friday

Sunday 11/25/18 Bench

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5, last rep paused
240x5, last rep paused
250x5, last rep paused
205x6
Incline DB Curls
10x12
15x12
20x12

Seated Ez-Bar Overhead Extensions
55x15
75x15
95x8
Hammer Curls
20x12
25x12
30x12

One-Arm Cable Triceps Kickbacks
20x3x15
One-Arm DB Preacher Curls
20x3x12

Forearms
Calves
Abs
Recumbent Bike: 15mins

[muscle_g]

Tuesday 11/27/18 SQ/DL

SSB Box Squats(paused on box)
45x10
45x5
135x5
185x5
225x5
245x3
265x2
225x5

Block Pulls(mid-shin level) hook grip
225x3
275x3
315x3
365x3
405x3
315x5, sumo

Leg Press(as a 45lbs bar)
315x20
405x20
495x20
585x20
DB Stiff-Legged Deadlifts
45x10
50x10
55x10
60x10

1-Legged Leg Extensions/1-Legged Kneeling Leg Curls(both plate loaded)
35x3x20/40x3x20

Adductor/Abductor Machine
100x2x20(in & out)

Finally able to do some squats and deadlifts!!

[muscle_g]

If anyone is reading this, I’m still lifting just haven’t posted

[muscle_g]

Monday 12/3/18 SQ/DL

Warm-up
Leg Extensions
Seated Leg Curls

Front Squats
45x5
95x3
135x1
155x5
175x5
195x3
225x2
135x8

Trap-Bar Deadlifts
225x1
275x1
315x3
365x3
385x3
405x3 belt

Deadlifts- hook grip
225x1
275x1
315x1
340x1, 4 sets(2 conv, 2 sumo)
365x1, 4 sets(2 conv, 2 sumo)

Seated Leg Curls
100x20
140x20
160x20
1-Legged Glute Machine
50x15
60x15

[muscle_g]

Wednesday 12/5/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3
275x2, missed 3rd rep
295x5 added Slingshot
310x3

Low-Incline DB Press
55x12
60x10
65x6
Flat DB Flyes
35x3x10

Side DB Raises
5x20
8x20
10x20
Hammer ISO-Machine Shoulder Press
40x15
50x15
60x15
Side Machine Raises
20x20
35x20
50x20

Bench is progressing nicely. I hit 275 for 2, but ran out of steam on the 3rd. Last training cycle I hit 285 for a hard single, but I believe I could smoke it easy now

[muscle_g]

Friday 12/7/18 Accessory

Wide-Grip Pulldowns
2 sets of 12(warm-up)
100x12
120x12
140x12
160x12
Bent-Over DB Rows
60x10
65x10
70x10
75x10
Hammer ISO-High Rows(plate loaded)
70x4x12

Face Pulls
70x12
80x12
90x12
4-Way Neck Machine
1 set of 20(all 4 sides)
CSR Scapular Shrugs(plate loaded)
20x12
30x12
40x12

Lower Back Machine
150x15
200x15
250x15

Calves
Abs
Forearms

[muscle_g]

Saturday 12/8/18 Bench

Warm-up
Int & Ext Shoulder Rotations
Rope Pushdowns
Hammer Curls

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

Ez-Bar Skullcrushers/Barbell Preacher Curls
65x3x12/50x3x12

Machine Triceps Dips/Incline DB Curls
120x2x20/15x3x15

One-Arm Tricep Pushdowns/One-Arm Hammer Curls
40x15/30x12
50x15/35x12