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Old 11-27-2012, 10:05 PM   #31
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Tuesday 11/27/12 Squats(WK 9)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Reverse Hypers: 45x15, 55x15

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1 added belt
315x1
335x1 added knee wraps
350x1
365x3, 2 sets(Reverse mini's)

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx12
each leg

Seated Leg Curls
70x12
80x12
90x12
1-Legged Glute Machine
33x12
44x12
55x12
each leg

Seated Calf Raises
90x3x20(2 legged)
50x2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
Side Cable Crunches
90x15
110x15
130x15

(That was it. No one showed up at the gym tonight so I wasn't able to get into the suit.)
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Old 11-29-2012, 11:11 PM   #32
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Thursday 11/29/12 Bench(WK 9)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 10x12

Bench Press(POR grip on all sets, no spotter)
45x12, 3 sets
95x8
135x5
185x3
225x1
275x3, 3 Board
295x3, 3 Board
added Inzer Dbl Denim shirt
315x3 no touch
added Reverse Mini Bands here
365x3
405x3
455x1, 2 Board

Standing BB Overhead Press
45x5
95x3
115x1
135x5, 2 sets

Wide-Grip Pulldowns(plate loaded)
90x12
110x12
130x8
One-Arm DB Rows
50x12
60x12
70x12
each arm

Face Pulls(plate loaded)
20x12
30x12
40x12

Hammer Curls
25x3x12

Ab Lounge
BWx3x20

(That was it. I normally don't get into my shirt on this day but I had a sh*tty shirted session earlier this week and decided to do some work in it again.)
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Last edited by muscle_g; 11-30-2012 at 08:00 AM.
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Old 11-29-2012, 11:16 PM   #33
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Damn strong work. New program working well?
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Old 11-30-2012, 07:49 AM   #34
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Quote:
Originally Posted by BendtheBar View Post
Damn strong work. New program working well?
I'm kinda doing the samething, except I am doing speed benching(most of the time) or either lockout work on Thursday's instead of declines.
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Old 11-30-2012, 03:16 PM   #35
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Friday 11/30/12 Deadlifts(WK 9)

Warm-Up
Leg Extensions: 20x20, 40x20
Lying Leg Curls: 20x20, 40x20
Pulldowns: 70x12, 90x12

Front Squats(paused to a box, no gear)
45x5
95x3
135x1
155x3
175x3
195x3
didn't go heavy, my hips are screaming at me

Deadlifts- Conv(Hook grip on all sets)
135x3
225x1
275x1
315x1
added Briefs and Belt, switched to a sumo stance
365x1
added Titan Centurion/straps down
405x1
straps up
445x1, 2 sets(supposed to be 4 sets)

(That was it. Everything has felt heavy this week. I think I am need of a rest week from the gym, so I am gonna take next week off to rest my body up some.)
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Old 12-01-2012, 10:29 AM   #36
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Enjoy the recovery time.
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Old 12-01-2012, 03:31 PM   #37
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Quote:
Originally Posted by BendtheBar View Post
Enjoy the recovery time.
I'll more then likely be back Monday. I'm just taking the weekend off. Plenty of time for rest in the grave!!
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Old 12-02-2012, 01:05 PM   #38
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Quote:
Originally Posted by muscle_g View Post
I'll more then likely be back Monday. I'm just taking the weekend off. Plenty of time for rest in the grave!!
Win! Sleep when your dead. Eat in the mean time.
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Old 12-07-2012, 11:32 AM   #39
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I've took some time out of the gym to rest and recuperate. I've been feeling way overtrained, unmotivated, and truelly just hated being at the gym these past couple of weeks. Next week I am gonna start a new split hitting everything once a week and focusing on bodies recovery so training will look a bit different. I am gonna also compete in a APA meet on Jan 26th so I will be focusing on peaking for it. I just gotta get the hang of that damn Rage X and start walking out all of my squats with the suit on!!
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Training log
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Old 12-07-2012, 12:01 PM   #40
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Good luck with the walkouts. I hate walking out squats at meets.
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