Muscle_G’s training

[Muscle_g]

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
80x12, one-armed

Reverse Pec-Dec Rear Delt Flyes/V Raises
50x15/5x15
60x15/5x15
70x15/5x15

Rope Pushdowns/Barbell Curls
60x20/55x15
70x20/55x15
80x20/55x15

Worked almost 12 hours and it was late, so I skipped out on my neck work and cardio

 

[Muscle_g]

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
365x3 added Belt
405x3
425x3 added Briefs
445x3
465x1, phone started ringing and made me lose all concentration

T-Bar Rows
45x15
55x15
80x15
115x15
V-Bar Pulldowns
100x15
130x15
DB Shrugs
60x15
70x15

1-Legged Standing Leg Curls
50x15
65x15

Calves
Abs
Recumbent Bike: 10mins

 

[Muscle_g]

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
Pulldowns

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x3
365x1 added belt
405x1 added briefs
450x2
475x2 added knee wraps
500x2, this is a PR double

Hamstrings, adductor/Abductor, calves, abs

Thursday 8/8/19 Bench

Warm-up
Pec-dec Flyes
Rotator Cuffs

Illegal-Wide Grip Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x1
175x10, 3 sets

Incline DB Press, rear & side delts, arms

 

[Muscle_g]

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
Side Machine Raises
3 sets of 15

JM Triceps Press
45x15
55x15
65x15
V-Bar Triceps Pushdowns
70x20
80x20

I got to reevaluate my bench and scale my numbers down. I won’t get the total I had hoped for but hopefully I’ll PR in the squats and deadlifts