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  1. Muscle_g

    Muscle_G’s training

    Monday 9/16/19 Bench(WK 5) Bench Press 45x12, 2 sets 95x8 135x5 185x3 225x2 245x1 275x1 315x1 Slingshot 335x6 Inzer Denim(added Shoulder saver attachment on bar) 365x2, 2 sets Close-Grip Decline Press 205x6 225x6 245x4 Pec-Dec Flyes 60x20 75x20 90x20 Rear DB Raises 15x12 20x12 25x12...
  2. Muscle_g

    Muscle_G’s training

    Monday 8/5/19 Bench Warm-up Rotator Cuffs Pec-Dec Flyes Pulldowns Bench Press(POR Grip) 45x12, 2 sets 95x3 135x1 185x1 225x1 245x1 265x1 225x5, 2 sets 135x3x3 Speed Bench(3 different grips) Normal upper body Accessory work Tuesday 8/6/19 Squats Warm-up Leg Extensions Seated Leg Curls...
  3. Muscle_g

    Muscle_G’s training

    Friday 8/2/19 Squats/Deadlifts Warm-up Leg Extensions Lying Leg Curls Pulldowns Close-Stance Squats 45x5, 3 sets 135x1 185x1 225x1 275x1 315x1 365x1 405x1(added Belt) this is a PR with only using a Belt 365x1 315x1 275x1 225x1 185x1 Block Pulls(2in off ground) 135x3 225x3 275x3 315x3...
  4. Muscle_g

    Muscle_G’s training

    Thursday 8/1/19 Bench Warm-up Rotator Cuffs Pec-Dec Flyes Pulldowns Bench Press 45x12, 2 sets 95x8 135x5 185x3 225x2 275x1 295x3 added Slingshot 305x3 315x3 225x10, took away Slingshot Incline Barbell Press 115x10 125x10 135x10 Machine Rows 130x15 160x15 190x15 70x12, one-armed...
  5. Muscle_g

    Muscle_G’s training

    Tuesday 7/30/19 Squats Warm-up Leg Extensions Lying Leg Curls Pulldowns Squats 45x5, 3 sets 135x3 185x3 225x3 275x3 315x3 365x1 added belt 405x3, 2 sets(added Briefs) 425x3, 2 sets 455x3, 2 sets(This is a PR triple!!) Romanian Deadlifts 135x10 185x10, 2 sets Lying Leg Curls/1-Legged...
  6. Muscle_g

    Muscle_G’s training

    Monday 7/29/19 Bench Accessory Bench Press(POR Grip) 45x5, 2 sets 95x1 135x1 185x1 225x1 245x1 265x1 285x1 265x1 245x1 225x1 185x1 135x1 95x1 45x5 Flat DB Press 40x20 50x20 Reverse-Grip Pulldowns 90x15 110x15 130x15 Reverse Pec-Dec Rear Delt Flyes/DB V Raises 40x15/5x15 50x15/10x15...
  7. Muscle_g

    Muscle_G’s training

    Friday 7/26/19 SQ/DL Accessory Warm-up Leg Extensions Lying Leg Curls Adductor/Abductor(in & out) Pulldowns Medium-Stance Squats 45x5, 3 sets 135x1 185x1 225x1 275x1 315x1 365x1 belt 315x1 275x1 225x1 185x1 135x1 Stiff-Legged Deadlifts 245x6 265x6 Nautilus Pulldowns Machine 100x15...
  8. Muscle_g

    Muscle_G’s training

    Thursday 7/25/19 Bench Warm-up Rotator Cuffs Pec-Dec Flyes Pulldowns Bench Press 45x12, 2 sets 95x8 135x5 185x3 225x1 245x6 added Slingshot 265x6 285x4, hit the rack on the 4th rep so I just racked it 225x12 Hammer Chest Press Machine 30x20 40x20 50x20 T-Bar Rows 35x15 70x15 95x15...
  9. Muscle_g

    Muscle_G’s training

    Tuesday 7/23/19 Squats/Deadlifts Warm-up Leg Extensions Seated Leg Curls Adductor/Abductor Pulldowns Squats 45x5, 3 sets 135x3 185x3 225x3 275x5 295x5 315x5 belt Deadlifts- hook grip 135x3 225x3 275x5 295x5 315x5 Seated Leg Curls 100x20 120x20 140x20 1-Legged Leg Extensions 50x20...
  10. Muscle_g

    Muscle_G’s training

    Monday 7/22/19 Bench Warm-up Rotator Cuffs Pec-Dec Flyes Pulldowns Close-Grip Bench Press(w/Ez-Bar barbell) 45x12, 2 sets 95x8 135x5 185x3 225x1 245x1 265x1 225x10 185x15 135x20 High-Rep Flat DB Press 50x20 60x10 Wide-Grip Pulldowns 110x12 130x12 150x12 Face Pulls(on dual cables)...
  11. Muscle_g

    Muscle_G’s training

    Friday 7/12/19 SQ/DL Accessory(deload) Warm-up Leg Extensions Seated Leg Curls Adductor/Abductor(in & out) Pulldowns Close-Stance Pause Squat 45x5, 2 sets 135x1 185x1 225x1 275x1 315x1 365x1 this is possibly a PR on pause squats Everything was completely raw, no belt or anything...
  12. Muscle_g

    Muscle_G’s training

    Thursday 7/11/19 Bench(deload) Just did a lot of bodybuilding upper body stuff. Left pec is bothering me
  13. Muscle_g

    Muscle_G’s training

    Tuesday 7/9/19 Squats/Deadlifts(deload) Warm-Up Leg Extensions Lying Leg Curls Machine Pulldowns Pause Squats 45x5, 2 sets 135x3 185x3 225x3 275x3 315x3 Deficit Stiff-Legged Deadlifts 225x3x6 1-Legged Leg Extensions 50x20 65x20 80x20 1-Legged Lying Leg Curls 35x20 50x15 65x8...
  14. Muscle_g

    Muscle_G’s training

    Monday 7/8/19 Bench(deload) Rotator Cuffs Close-Grip Bench Press(thumb-length from smooth) 45x12, 2 sets 95x8 135x5 185x3 225x3 long pauses Hammer Machine Chest Press 40x20 50x20 60x20 V-Bar Pulldowns 105x12 120x12 135x12 Rear DB Raises 20x3x12 Side Machine Raises 40x20 50x20 60x20...
  15. Muscle_g

    Muscle_G’s training

    Hello everyone, it’s been a long time since I’ve posted here. I just finished a raw training cycle. My training week goes like this Mon- Bench Tue- Squats/Deadlifts Thu- Bench Fri-SQ/DL Accessory My estimated raw maxes are 430/305/485 My next powerlifting meet will be on October 19th in...
  16. Muscle_g

    Muscle_G's powerlifting log

    Monday 4/24/18 Squats(WK 6) Squats 45x5, 3 sets 135x3 185x3 225x2 275x1 315x1 340x3, 2 sets(added belt and knee wraps) 340x4 Close-Stance Pause Squats(2sec pauses) 295x2 315x2 Reverse Hypers 140x15 210x15 280x15 Seated Calf Raises 80x3x25 35x2x20(1-legged) Ab Wheel 3 sets
  17. Muscle_g

    Muscle_G's powerlifting log

    Friday 4/20/18 Deadlifts(WK 5) Deficit Deadlifts(2.5in deficit) 135x3, 2 sets 225x2 275x1 315x1 390x1, 4 sets(30sec rest in between reps) No belt Stiff-Legged Deadlifts(off floor) 295x5 315x5 No belt Bent-Over BB Rows(Cailer Woolam style) 155x8 185x8 205x5 225x5 245x3 135x10, 2 sets...
  18. Muscle_g

    Muscle_G's powerlifting log

    Wednesday 4/18/18 Bench(WK 5) Bench Press 45x12, 2 sets 95x8 135x5 185x3 225x6, 3 sets Added Shoulder saver attachment(POR grip) 245x3 265x3 Low-Incline DB Press 50x10 55x10 60x10 Pec-Dec Flyes 40x20 55x20 70x20 Side DB Raises 5x15 10x15 15x15 Hammer Machine Shoulder Press 50x15 60x15...
  19. Muscle_g

    Muscle_G's powerlifting log

    Monday 4/16/18 Squats(WK 5) Squats 45x5, 3 sets 135x3 185x3 225x2 275x1 320x5, 3 sets(added belt) Close-Stance Pause Squats(2sec pauses) 265x3 285x3 Glute-Ham Raises BWx8 BWx8 BWx5 1-Legged Leg Extensions 3 sets of 20 1-Legged Lying Leg Curls 3 sets of 20 Can’t remember weights on these...
  20. Muscle_g

    Muscle_G's powerlifting log

    Friday 4/13/18 Deadlifts(WK 4) Deficit Deadlifts(3.5in deficit) 135x3, 2 sets 225x2 275x1 315x1 370x1, 6 sets(30sec rest in between) No belt Stiff-Legged Deadlifts(2in deficit) 275x5 295x3 no belt Pendlay Rows 135x8 155x6 175x6 195x5 135x8 Assisted Chin-Ups 2 sets of 10(wide-grip) 2 sets...
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