Latest posts

Forum Statistics

Threads
27,805
Posts
546,146
Members
28,647
Latest Member
jojobet
What's New?

Muscle_G's powerlifting log

test
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
chicken_hawk

chicken_hawk

MuscleHead
Oct 28, 2010
718
150
Hey man thanks, my workouts revolve around the big 3. I use linear progression routines working with my lifts. After the main lifts I do alot of bodybuilding accessory work and also work on my weak points

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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Had to work late yesterday, so I wasn't able to make it to the gym. I will try to make it up today
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
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
 
Muscle_g

Muscle_g

Senior Member
Aug 27, 2017
167
39
Been lifting, just nothing really worth posting about
 
Who is viewing this thread?

There are currently 0 members watching this topic

Top