Muscle_G's powerlifting log

[Muscle_g]

Friday 10/20/17 Deadlifts(WK 2)

Hyper Extensions
Pulldowns

Deadlifts- hook grip
135x5
185x3
225x3
275x1
315x1
345x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest periods

Deficit Deadlifts(3.5on deficit)
295x5, 3 sets

Pendlay Rows
135x6
185x5
205x5
225x3 burnt

No belt used on the deadlifts. After this I did Pulldowns, BB Shrugs, Rear Delts, calves, & abs

 

[Muscle_g]

Monday 10/23/17(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
330x2, 3 sets(added Belt)


High-Bar Close-Stance Squats
245x6
255x5
265x5


Ultra Wide-Stance Squats
135x10, 2 sets


After this I did leg curls, leg extensions, calves, & abs

 

[Muscle_g]

Wednesday 10/25/17 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x3, 3 sets(paused)

Close-Grip Bench Press(thumb from smooth)
185x6
195x6
205x5

Low-Incline DB Press
50x10
60x10
70x8

After this I worked shoulders, triceps, & abs

 

[fit_dynamite]

Just driving by. beep beep

 

[Muscle_g]

Friday 10/27/17 Deadlifts(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Squats(medium-stance)
45x5
135x1
185x1
225x1
275x1
315x1

Deadlifts- hook grip
135x3
225x3
275x1
315x1
370x1, 4 sets(2 sets conv, 2 sets sumo)

Deficit Deadlifts(3.5in deficit)
315x5, 3 sets

No belt was used on the squats or deadlifts. After this I worked Pendlay Rows, Pulldowns, BB Shrugs, Calves, & Abs

 

[Muscle_g]

Monday 10/30/17 Bench(WK 4) light

Illegal Wide-Grip Bench Press
45x12
95x8
115x5
135x10
145x10
155x10

Standing Overhead Press
45x5
95x3
115x1
125x5
135x5
145x2 burnt

After this I worked pec dec Flyes, Rows, Rear & Side Delts, & Arms



Wednesday 11/1/17 Squats(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
350x2, 3 sets(added belt & knee wraps)

Close-Stance Pause Squats(2sec pauses)
265x3
285x3
305x3

After this I did 1-legged Leg Press, 1-legged standing leg curls, adductor/abductor, calves, & abs

 

[Muscle_g]

Friday 11/3/17 Bench(WK 4) heavy

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3, 3 sets(paused)

Close-Grip BP(thumb from smooth)
185x5
195x5
205x5

After this I did Chin-ups, Rows, 3-way Shoulder Raises, Arms, & DB Shrugs

 

[Muscle_g]

Here is a typical days diet that I use throughout the week. Weekends I stray away and go out with the family and eat out and kind of chillax

Meals I usually have during the week(they change somewhat during the week)
1. Cup of coffee w/2 scoops of whey, banana
2. Pack of tuna
3. Chicken breast, broccoli, jasmine rice
4. Almonds, green drink supplement
5. Some kind of meat, veggies, some kind of carb

I drink around a gallon of water daily, 2-3c of coffee, & some green tea. I also eat protein bars, protein cookies, & protein muffins at times

Supplements that I use are
Whey protein
Creatine Monohydrate(sometimes)
Green drink
DHEA
Multi Vit/Min
Multi Mineral
Vitamins and minerals(B complex, C, E, D3, Zinc, Magnesium, Potassium)
Saw Palmetto
Milk Thistle

 

[Muscle_g]

Here’s some pics of me

 

[Muscle_g]

Monday 11/6/17 SQ/DL(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs

Medium-Stance Squats
45x5
135x3
185x3
225x3
275x3 added belt
315x3

Deadlifts- hook grip
135x3
225x2
275x1
315x1
365x1
390x1, 4 sets(added belt)

Deficit Deadlifts(3.5in)
335x3, 2 sets

After this I did Standing 1-Legged Leg Curls and glutes. That was it

 

[fit_dynamite]

How was your weekend? Pictures looking good! Do you weigh your foods?

 

[Muscle_g]

How was your weekend? Pictures looking good! Do you weigh your foods?

Hey thanks!! No I don’t ever weigh my food. Just with try to get in protein, healthy fats, and good carbs in at most meals