Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Monday 2/19/18 Squats(WK 3)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
345x2, 3 sets(added belt)
Close-Stance Pause Squats(vs choked Minis & choked green bands)
225(+ bands) 3 sets of 3(3sec pauses)
Leg Press(as a 45lbs bar)
405x20
495x20
585x20
1-Legged Leg Extensions
35x20
50x20
65x20
Adductor/Abductor Machine
110x2x20(in & out)
That’s was it. This session got me pretty good as I didn’t have enough energy for calves and abs. Also I measured my thighs and they are both right at 26in
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
345x2, 3 sets(added belt)
Close-Stance Pause Squats(vs choked Minis & choked green bands)
225(+ bands) 3 sets of 3(3sec pauses)
Leg Press(as a 45lbs bar)
405x20
495x20
585x20
1-Legged Leg Extensions
35x20
50x20
65x20
Adductor/Abductor Machine
110x2x20(in & out)
That’s was it. This session got me pretty good as I didn’t have enough energy for calves and abs. Also I measured my thighs and they are both right at 26in
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Tuesday 2/20/18 Bench(WK 3)
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
270x2, 3 sets(added 2 board)
135x5, 3 sets(close-grip) added Dbl Mini bands on this
DB Flyes
30x12
35x12
40x8
Side DB Holds
5lbs 3 sets of 60sec holds
Seated DB Shoulder Press
40x10
50x10
60x6
Tricep Pushdowns
100x20
110x20
120x20
30x15 one-armed
40x15 one-armed
That was it. Gym was busy and had to get home so my kids could do homework
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
270x2, 3 sets(added 2 board)
135x5, 3 sets(close-grip) added Dbl Mini bands on this
DB Flyes
30x12
35x12
40x8
Side DB Holds
5lbs 3 sets of 60sec holds
Seated DB Shoulder Press
40x10
50x10
60x6
Tricep Pushdowns
100x20
110x20
120x20
30x15 one-armed
40x15 one-armed
That was it. Gym was busy and had to get home so my kids could do homework
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Thursday 2/22/18 Deadlifts(WK 3)
Leg Extensions
Seated Leg Curls
Pulldowns
Light Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x2
No belt
Deficit Deadlifts(4in deficit) hook grip
135x3
225x3
275x3
315x1
365x1
385x1, 4 sets(added belt)
Stiff-Legged Deadlifts
265x5
285x5
305x5
Seated Leg Curls
120x15
140x15
160x15
Green Band Goodmornings
2 sets of 15
Treadmill: 10mins
That was it. Wish I wouldn’t have squatted because my quads and hips was still feeling it from squat day. Deadlifts felt good
Leg Extensions
Seated Leg Curls
Pulldowns
Light Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x2
No belt
Deficit Deadlifts(4in deficit) hook grip
135x3
225x3
275x3
315x1
365x1
385x1, 4 sets(added belt)
Stiff-Legged Deadlifts
265x5
285x5
305x5
Seated Leg Curls
120x15
140x15
160x15
Green Band Goodmornings
2 sets of 15
Treadmill: 10mins
That was it. Wish I wouldn’t have squatted because my quads and hips was still feeling it from squat day. Deadlifts felt good
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Friday 2/23/18 Accessory(WK 3)
Stiff-Arm Pulldowns
Lat-Pulldowns
Wide-Grip
140x10
160x10
Reverse-Grip
120x10
140x10
V-Bar
100x10
130x10
Bent-Over BB Rows
135x10
155x10
175x10
195x10
One-Arm Seated Cable Rows
40x12
50x12
60x12
each arm
Rear Delt DB Raises
15x12
20x12
25x12
Neck Harness
20x2x20(Front & Back)
Hammer Curls
30x12
35x12
40x12
45x6
50x6
55x6
One-Arm DB Preacher Curls
20x12
25x12
30x8
Each arm
Forearms
Calves
Abs
That was it, back work felt really good. I did the heavy low rep hammer curls to hit the forearms a little harder
Stiff-Arm Pulldowns
Lat-Pulldowns
Wide-Grip
140x10
160x10
Reverse-Grip
120x10
140x10
V-Bar
100x10
130x10
Bent-Over BB Rows
135x10
155x10
175x10
195x10
One-Arm Seated Cable Rows
40x12
50x12
60x12
each arm
Rear Delt DB Raises
15x12
20x12
25x12
Neck Harness
20x2x20(Front & Back)
Hammer Curls
30x12
35x12
40x12
45x6
50x6
55x6
One-Arm DB Preacher Curls
20x12
25x12
30x8
Each arm
Forearms
Calves
Abs
That was it, back work felt really good. I did the heavy low rep hammer curls to hit the forearms a little harder
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Tuesday 2/27/18 Bench(WK 4)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
290x2, 3 sets(added Slingshot)
Close-Grip Bench Press vs Dbl Mini bands(POR grip)
135x5
155x5
175x3
Low-Incline DB Flyes
30x12
40x12
45x12
Machine Side Raises
45x20
50x20
55x20
Seated Gaspari DB Shoulder Press
30x10
35x10
40x10
Ez-Bar Skullcrushers
65x3x10
25x10, 2 sets(one-armed)
Abs
Calves
Forearms
That was it. Tried a different grip on bench and I am liking it so far
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
290x2, 3 sets(added Slingshot)
Close-Grip Bench Press vs Dbl Mini bands(POR grip)
135x5
155x5
175x3
Low-Incline DB Flyes
30x12
40x12
45x12
Machine Side Raises
45x20
50x20
55x20
Seated Gaspari DB Shoulder Press
30x10
35x10
40x10
Ez-Bar Skullcrushers
65x3x10
25x10, 2 sets(one-armed)
Abs
Calves
Forearms
That was it. Tried a different grip on bench and I am liking it so far
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Friday 3/2/18 Deadlifts(WK 4)
Leg Extensions
Lying Leg Curls
Hyper Extensions
Deadlifts
135x3
225x3
265x1
315x1
365x1
410x1, 4 sets(added belt)
455x1
Rack Pulls(knee level)
315x5
405x5
495x3
Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
T-Bar Rows
45x12
55x12
65x12
75x12
DB Shrugs
50x12
60x12
70x12
Hammer Curls
25x12
30x12
35x12
40x6
45x6
50x6
20x12, 2 sets(one-armed)
1-Legged Kneeling Leg Curls
50x3x12
each leg
Leg Extensions
Lying Leg Curls
Hyper Extensions
Deadlifts
135x3
225x3
265x1
315x1
365x1
410x1, 4 sets(added belt)
455x1
Rack Pulls(knee level)
315x5
405x5
495x3
Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
T-Bar Rows
45x12
55x12
65x12
75x12
DB Shrugs
50x12
60x12
70x12
Hammer Curls
25x12
30x12
35x12
40x6
45x6
50x6
20x12, 2 sets(one-armed)
1-Legged Kneeling Leg Curls
50x3x12
each leg
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Monday 3/5/18 Squats(WK 5)
Leg Extensions
Lying Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
335x1 added belt
365x1
385x1, 2 sets(added knee wraps)
Pause Squats(3sec pauses)
225x5
245x5
Belt Squat Machine
3 sets of 10
1-Legged Leg Extensions
50x3x20(each leg)
Adductor/Abductor
100x2x20(in & out)
Calves
Leg Extensions
Lying Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
335x1 added belt
365x1
385x1, 2 sets(added knee wraps)
Pause Squats(3sec pauses)
225x5
245x5
Belt Squat Machine
3 sets of 10
1-Legged Leg Extensions
50x3x20(each leg)
Adductor/Abductor
100x2x20(in & out)
Calves
Muscle_g
Senior Member
- Aug 27, 2017
- 167
- 39
Friday 3/9/18 Deadlifts(WK 5)
Leg Extensions
Lying Leg Curls
SSB Box Squats(close-stance)
45x5, 2 sets
135x3
185x3
225x3
275x1
315x missed(forgot how tough this bar is!!)
Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1 added belt
430x1
455x1
480x1, this is a 5lbs raw PR!!!
Stiff-Legged Deadlifts
225x5
275x5, 2 sets
GHR
2 sets of 6-8 reps
Reverse Hypers
110x3x12
Calves
Abs
That was it. Hit a 5lbs PR on deadlifts today and I’m very happy lol. 480 was my goal for this training cycle
Leg Extensions
Lying Leg Curls
SSB Box Squats(close-stance)
45x5, 2 sets
135x3
185x3
225x3
275x1
315x missed(forgot how tough this bar is!!)
Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1 added belt
430x1
455x1
480x1, this is a 5lbs raw PR!!!
Stiff-Legged Deadlifts
225x5
275x5, 2 sets
GHR
2 sets of 6-8 reps
Reverse Hypers
110x3x12
Calves
Abs
That was it. Hit a 5lbs PR on deadlifts today and I’m very happy lol. 480 was my goal for this training cycle
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