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Muscle_G's powerlifting log

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Thursday 1/4/18 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

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

Close-Grip BP(thumb from smooth, 1 Board)
225x5, 2 sets

After this I worked DB Flyes, Front/Side Delts, Triceps, Calves, & Abs
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Saturday 1/6/18 SQ/DL(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
135x5

Speed Deadlifts vs Mini-Band
135x5
225x3
260x1, 8 sets(4 sets conv, 4 sets sumo)
135x10

After this I did Walking Lunges, 1-Legged Standing Leg Curls, Calves, Abs, & Treadmill
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 1/8/17 Bench(WK 4)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
330x3, 3 sets(added Rage X shirt) 2 Board

Close-Grip BP(thumb-length from smooth)
185x5
205x5
225x5

After this I worked DB Flyes, Front/Side Delts, Triceps, Forearms/Grip, Calves, Abs, & Treadmill
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Well I will be damn!! Just as luck would have it, the meet I’ve been getting ready for got canceled today


Wednesday 1/10/18 Squats(WK 4)

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1 added belt
365x1 added Briefs
405x2 added TRX suit/straps down
475x2, 3 sets(added knee wraps)

Pause Squats(2sec pauses)
280x3
300x3

That was it
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Thursday 1/11/18 Back, Biceps

Wide-Grip Pulldowns
90x12
110x12
130x12
150x12
170x10
Assisted Chin-Ups
3 sets of 10
Bent-Over BB Rows
155x10
175x10
135x2x12(Yeates style)
One-Arm Seated Cable Rows
30x12
40x12
Each arm

After this I worked Rear Delts, Neck, Biceps, Forearms/Grip, Calves, & Abs
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Well since the meet got canceled I’m gonna still finish my training cycle out. But I’m gonna split my training up like this

Mon- Bench(chest, shoulders, triceps)
Wed- Squats(Legs)
Thu- Accessory(Back, Biceps)
Sat- Deadlifts(hamstrings, lower back)

Everything is essentially the same except I’m gonna do deadlifts on a day by itself
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Saturday 1/13/18 Deadlifts(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Db Shrugs

Front Squats
45x5
95x3
135x1
185x1
225x1
275x missed(hit the pin on the way down and lost the bar and my balance)

Deadlifts- hook grip
135x3
225x1
315x1
405x1 added belt
450x1, 4 sets(added Briefs, Fusion suit/straps up)

Stiff-Legged Deadlifts
225x6
245x6
265x6
No belt

After this I did Lying Leg Curls, Glutes, Calves, Forearms/Grip, & Abs
 
FW Haskell

FW Haskell

Member
Jan 2, 2018
71
39
good stuff in here... keep up the front squats... best exercise ever.
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Tuesday 1/17/18 Bench(WK 5)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
225x5, 2 sets

Close-Grip Bench Press
185x6, 2 sets

After this I did Incline DB Flyes, Front/Side Delts, & Triceps. I forgot my gym bag and bench shirt, so I had to go raw. I will get in my shirt next week and plan to hit both scheduled weights


Thursday 1/18/18 Squats(WK 5)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1 added belt
365x1 added briefs
405x1 added TRX suit/straps down
455x1 added knee wraps
505x1 straps up

That was it, work has been crazy lately also got to the gym later than usual


Friday 1/19/18 Accessory(WK 5)

Stiff-Arm Pulldowns

Assisted Chin-Ups
3 sets of 10(wide-grip)
3 sets of 10(underhand-grip)
3 sets of 10(neutral-grip)
One-Arm DB Rows
60x12
70x12
90x10
110x6
Each arm
Scapular DB Shrugs(on Incline)
40x12
45x12
50x12

After this I did Rear Delts, Neck Harness(Front & Back), & Biceps


Saturday 1/20/18 Deadlifts(WK 5)

Leg Extensions
Seated Leg Curls
Pulldowns
DB Shrugs

Front Squats
45x5
95x3
135x1
165x3
185x3
205x3
225x1, strength was there for a triple but I’m just getting back into these and I want to get more stable

Deadlifts- hook grip
135x3
225x2
315x1
405x1 added belt
475x1, 2 sets(added briefs, Fusion suit/straps up)

Stiff-Legged Deadlifts
245x6, 3 sets

After this I did1-Legged Standing Leg Curls, Glutes, Calves, Forearms/Grip, & Abs
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Been training, but just haven’t posted. Will be back posting tomorrow. Got my body weight down to 217lbs
 
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