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Muscle_G's powerlifting log

Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Saturday 3/10/18 Accessory(WK 5)

Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
2 sets of 10(Neutral-Grip)
Chest-Supported Rows(plate loaded)
25x10
35x10
45x10
One-Arm Machine Rows
50x12
60x12
70x12

Barbell Shrugs(on Smith)
275x10
295x10
315x10
Reverse Pec-Dec Rear Delt Flyes
55x12
70x12
85x12
4-Way Neck Machine
20x2x20(all 4 sides)

Dumbbell Curls
20x12
22.5x12
25x12
27.5x12
One-Arm Machine Curls
50x3x15
each arm
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 3/12/18 Squats(WK 6)

Squats
45x5, 2 sets
135x3
185x3
225x3
275x2
315x1
335x1 added belt
365x1
415x missed

Front Squats
135x5
185x1
225x1
245x1
265x1
135x5, 2 sets

Reverse Hyper
110x15
180x15
250x15
1-Legged Leg Press
1PLx15
2PLx15
3PLx15
Each leg

Calves
Abs

That was it, squats didn’t go the beat this training cycle. Also I could tell that I wasn’t recovered from deadlifts from Friday
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Wednesday 3/14/18 Bench(WK 6)

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

Low-Incline DB Press
60x10
65x10
70x6
Pec-Dec Flyes
60x20
75x15
90x10

Incline Ez-Bar Skullcrushers
65x12
75x12
85x12
One-Arm Rope Pushdowns
30x15
40x15
50x9

Abs

That was it, raw maxes at the moment are 415sq, 265bp, & 480dl. Changing things up for next training cycle
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Friday 3/16/18 Accessory(WK 6)

Pendlay Rows
135x5
185x5
205x5
225x5
245x3
135x10
Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
2 sets of 10(Neutral-Grip)
One-Arm Machine Rows
60x2x10
each arm

Reverse Pec-Dec Rear Delt Flyes
75x12
90x12
105x12
Seated BTN Press
65x6
85x6
105x6
125x6
145x3
Side DB Raises
15x12
17x12
20x12

That was it. I really liked working back and shoulders together
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 3/19/18 Squats(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
205x3
225x3
240x5, 4 sets

Close-Stance High-Bar Pause Squats
185x5
205x5
225x5

1-Legged Leg Press
135x15
185x15
225x15
1-Legged Leg Extensions
50x20
65x20
Each leg

Adductor/Abductor Machine
120x2x20(both in & out)

Calves
Abs

That was it. Quads are really feeling it right now lol
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Wednesday 3/21/18 Bench(WK 1)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
170x8, 4 sets
Swiss Bar
135x10, 2 sets

Low-Incline DB Press
60x8
65x8
70x6
Low-Incline DB Flyes
30x3x12

Side DB Raises
10x15
12.5x15
15x15
17.5x15
Seated BTN Press
95x8
115x8
135x3
65x20

Incline Ez-Bar Extensions
65x3x12
One-Arm Reverse-Grip Pushdowns
30x15
40x15
50x15
each arm

Abs
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,152
667
Monday 3/19/18 Squats(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
205x3
225x3
240x5, 4 sets

Close-Stance High-Bar Pause Squats
185x5
205x5
225x5

1-Legged Leg Press
135x15
185x15
225x15
1-Legged Leg Extensions
50x20
65x20
Each leg

Adductor/Abductor Machine
120x2x20(both in & out)

Calves
Abs

That was it. Quads are really feeling it right now lol
I like the close stance squats...can't do them now b/c of a knee issue, but I miss them!
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Thursday 3/22/18 Deadlifts(WK 1)

Leg Extensions
Lying Leg Curls
Hyper Extensions

Deficit Deadlifts(4in deficit)
135x3
225x2
295x1, 8 sets(30sec in between reps)

Stiff-Legged Deadlifts(2in deficit)
225x6
245x6
265x6

Pendlay Rows
135x5
185x5
205x5
225x5
135x10
Assisted Chin-Ups
2 sets of 10(wide-grip)
2 sets of 10(reverse-grip)
2 sets of 10(neutral-grip)
Barbell Shrugs
295x3x8

Glute-Ham Raises
BWx3x10
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Monday 3/26/18 Squats(WK 2)

Leg Extensions
Lying Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x3
245x3
260x5, 4 sets
No belt

High-Bar Close-Stance Pause Squats
185x5
205x5
225x3

V-Squat Machine
1PLx8
2PLx8
1-Legged Leg Extensions
40x20
55x20
70x20
each leg

Reverse Hypers
110x15
180x15
200x15

Calves
Abs

That was it. Started taking creatine over the weekend and I don’t know if it’s that or what but squats felt really good today
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Wednesday 3/28/18 Bench(WK 2)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
115x5
135x1
180x8, 4 sets
Added 3 Board
225x5
245x3

Incline BB Press
115x10
135x8
155x6

Chest-Supported Rows(plate loaded)
25x12
35x12
45x12
55x12
Rear Delts on Pec-Dec
85x12
100x12
115x10

Triceps Pushdowns/Hammer Curls
100x20/25x15
110x20/30x15
120x20/35x15

That was it. Was gonna do Shrugs but something in my neck/upper back area is tweaked and I do want to hurt it any further
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,152
667
Monday 3/26/18 Squats(WK 2)

That was it. Started taking creatine over the weekend and I don’t know if it’s that or what but squats felt really good today
A lot of people overlook the greatness of simple creatine. I try and cycle it a couple times a year.
 
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