Muscle_G's powerlifting log

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

  1. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Yes
    Yes it is, I've been training them together for almost a month now. Gonna see how it goes. So far I'm liking it
     
  2. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Wednesday 9/13/17 Bench(WK 3)

    Rotator Cuffs
    Pec-Dec Flyes

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    230x3, 3 sets(all reps paused)
    Added 2 Board(POR grip)
    260x3
    270x2

    Low-Incline DB Press
    60x10
    70x10
    80x10
    90x3 burnt!!
    Flat DB Flyes
    30x12
    35x12
    40x8

    Side DB Raises
    15x12
    20x12
    25x12
    DB Shoulder Press
    50x10
    50x10
    50x8
    DB Upright Rows
    25x10
    30x10
    35x10

    JM Tricep Press
    45x10
    55x10
    65x10
    One-Arm DB Kickbacks
    15x3x12
    each arm
     
  3. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Friday 9/15/17 Accessory(WK 3)

    Recumbent Bike: 5mins

    Assisted Wide-Grip Chin-Ups(green band)
    4 sets of 8 reps
    T-Bar Rows(weight on bar)
    60x12
    85x12
    110x12
    135x12
    One-Arm DB Rows
    70x12
    80x12
    90x10
    100x10
    each arm

    Scapular DB Shrugs(on Incline)
    30x3x12 static holds
    Rear DB Raises
    15x12
    20x12
    25x12

    BB Curls
    45x12
    55x12
    65x12
    75x12
    One-Arm Overhead Cable Curls
    20x3x12
    each arm

    That was it. I didn't get in any neck or forearm work
     
  4. chicken_hawk

    chicken_hawk VIP Member

    Oct 28, 2010
    705
    132
    Sometimes you can't beat the KISS method. Guys like Coan proved that stuff works. Add to that a little Dave Tate, " do things you suck at" and you have a decent recipe for success.

    Go heavy or go home!
    Hawk
     
  5. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Monday 9/18/17 SQ/DL(WK 4)

    Leg Extensions
    Seated Leg Curls
    Adductor/Abductor

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x3
    275x2
    315x2
    335x1 added belt
    360x1, 3 sets(added knee wraps)

    Deadlifts- hook grip
    225x3
    275x2
    315x1
    365x1
    400x1, 4 sets(2 sets conv, 2 sets sumo) added belt

    Leg Press( as if a 45lbs bar)
    405x20
    455x20
    495x20
    TKE's
    3 sets of 20
    each leg

    Seated Leg Curls
    110x20
    130x20
    150x20
    1-Legged Standing Leg Curls
    50x20
    65x20
    80x20
    each leg

    1-Legged Glute Machine
    40x2x20
    each leg

    Calf work
    Ab work
     
  6. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Wednesday 9/20/17 Bench(WK 4)

    Int & Ext Rotations
    Pec-Dec Flyes

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x3, 3 sets(all reps paused)
    Close-Grip Declines
    225x5
    235x3
    135 to failure

    Low-Incline DB Press
    60x3x10
    One-Arm Pec-Dec Flyes
    40x20
    50x20
    60x20
    each arm

    Machine Side Raises
    45x20
    55x20
    65x20
    75x20
    Front Raises
    20x2x12
    Wide-Grip Cable Upright Rows
    70x2x12

    Lying Skullcrushers
    65x2x12
    Machine Dips
    100x20
    120x20
    One-Arm Tricep Pushdowns
    40x15
    60x15
     
  7. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Friday 9/22/17 Accessory(WK 4)

    Recumbent Bike: 20mins

    Assisted Neutral-Grip Chin-Ups(green band)
    4 sets of 10 reps
    Bent-Over BB Yates Rows
    135x12
    155x12
    185x12
    225x10
    One-Arm Seated Cable Rows
    40x12
    50x12
    60x12
    70x12

    Trap-Bar Shrugs
    225x3x10
    Face Pulls
    70x15
    80x15
    90x15
    Neck Harness
    30x2x20(front & back)

    BB Curls
    55x12
    65x12
    75x12
    85x11
    One-Arm Hammer Curls
    25x12
    30x12
    35x12
    each arm

    Forearms/Grip work
     
  8. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Had to work late yesterday, so I wasn't able to make it to the gym. I will try to make it up today
     
  9. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Tuesday 9/26/17 SQ/DL(WK 5)

    Recumbent Bike: 5mins
    Leg Extensions
    Seated Leg Curls

    Squats
    45x5, 3 sets
    135x3
    185x3
    225x3
    275x2
    315x1
    335x1 added Belt
    355x1
    380x missed
    Hips and knees are killing me

    Deadlifts- hook grip
    225x2
    275x1
    315x1
    365x1
    405x1 added Belt
    425x1, 2 sets

    That was it. My hips and knees have been bothering me this entire training cycle


    Wednesday 9/27/17 Bench(WK 5)

    Rotator Cuffs
    Pec-Dec Flyes

    Bench Press
    45x12, 2 sets
    95x8
    135x5
    185x3
    225x1
    245x1
    260x1, 2 sets(paused)

    Close-Grip Decline Press
    205x6
    215x6
    225x6
    135x10

    DB Side Raises/Rope Tricep Pushdowns
    20x12/60x15
    20x12/70x15
    20x12/80x15

    That was it. Feeling tired, so cutting down on accessories
     
    Yomo likes this.
  10. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Friday 9/29/17 Accessory(WK 5)

    Wide-Grip Pulldowns
    90x15
    110x15
    130x15
    150x15
    Bent-Over Yates BB Rows
    135x10
    155x10
    175x10
    195x6 left my straps at home, grip was failing

    DB Scapular Shrugs(on Incline)
    30x12
    35x12
    40x12
    Rear DB Raises
    15x12
    20x12
    25x12

    BB Curls
    65x10
    75x10
    85x1 had to stop elbow was hurting

    Recumbent Bike: 10mins
     
  11. Muscle_g

    Muscle_g Member

    Aug 27, 2017
    99
    32
    Been lifting, just nothing really worth posting about
     
  12. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,524
    882
    I know how this goes. Been the same for me lately. In the gym 4-5 days/week. Not doing anything worth mentioning...
     
    Muscle_g likes this.

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