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Old 07-04-2013, 12:32 PM   #71
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Solid work G!!
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Old 07-04-2013, 08:09 PM   #72
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Solid work G!!
Thanks Swede



Thursday 7/4/13 Back(WK 1)

Neutral-Grip Pulldowns
100x12
120x12
140x12
160x12
Bent-Over BB Rows
115x12
125x12
135x12
145x12
Body-Masters Rows
110x12
130x12
150x12
One-Arm Cable Rows
50x12
60x12
75x12
each arm

Chest-Supported Shrugs
45x12
55x12

(That was it, Happy 4th of July everyone!!)
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 07-05-2013, 11:06 AM   #73
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Great work out MG keep it up
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Squat: 440
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Old 07-05-2013, 06:45 PM   #74
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A smashing freak in here.
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Old 07-06-2013, 06:59 AM   #75
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Great work out MG keep it up
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A smashing freak in here.
Thanks guys, just trying to get ready for the SPF meet on Sept 28th. Hoping to be able to start getting into my gear next week.
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Training log
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Old 07-06-2013, 04:18 PM   #76
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Saturday 7/6/13 Speed Bench(WK 1)

Recumbent Bike: 5mins

Speed Bench(vs. 2 Dbl Mini's on each side)
45x12
45x3 added bands
45x3 added other bands
135x3x3(comp grip) Slingshot
135x3x3(POR grip) Slingshot
135x3x3(thumb-length from smooth) Slingshot

Tricep Pushdowns
120x15
140x15
160x15
180x15
One-Arm Seated Overhead DB Extensions
20x3x10 each arm
One-Arm Pushdowns
50x3x12 each arm

DB Curls
25x12
30x12
35x12
40x12
One-Arm DB Preacher Curls
20x3x12 each arm
One-Arm Cable Curls
20x15
30x15
40x15
each arm

Forearms/Grip work

(That was it. Speed benches felt good added the slingshot just to try something new and I really liked it.)
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Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621

Last edited by muscle_g; 07-06-2013 at 04:26 PM.
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Old 07-08-2013, 09:28 PM   #77
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Monday 7/8/13 Bench(WK 2)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: PL4x12, PL6x12
Rope Pushdowns: PL3x12, PL4x12

Bench Press
45x12
95x8
135x5
185x3
225x1
245x6, 2 sets
225x8, last rep paused

Fat-Bar Bench Press(POR grip)
165x5
175x5
185x5

Hammer-High Rows
70x12
80x12
90x12
Wide-Grip Pulldowns
PL7x12
PL8x12
PL9x12

Rear DB Raises
15x12
20x12
25x12
Machine Side Raises
50x15
60x15
70x15

Hammer Curls
20x12
25x12
30x12
BB Curls
45x12
55x12
65x12
Rope Pushdowns
60x20
70x20

Trap-Bar Shrugs(static hold)
185x3x12

ABS: 100 reps

(That was it. Everything felt really good. I am changing my routine for a little while and going back to what brought my bench up to 450 and squat up to 625. Except this time I am going single ply. I'd like to break 1500 or at least get close to it in single ply gear.)
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Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 07-09-2013, 08:35 AM   #78
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Tons of volume and good sessions. Keep Smashing "G".
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