Muscle_G's powerlifting log

Discussion in 'Member Online Journals' started by Muscle_g, Aug 27, 2017.

  1. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  2. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  3. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  4. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  5. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  6. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  7. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    I like the close stance squats...can't do them now b/c of a knee issue, but I miss them!
     
    Muscle_g likes this.
  8. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    I love them for an assistance movement
     
  9. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  10. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  11. Muscle_g

    Muscle_g Senior Member

    Aug 27, 2017
    152
    38
    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
     
  12. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,054
    535
    A lot of people overlook the greatness of simple creatine. I try and cycle it a couple times a year.
     
    Muscle_g likes this.

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