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-   -   George's Training log (http://www.muscleandbrawn.com/forum/showthread.php?t=15745)

muscle_g 12-07-2013 08:35 AM

George's Training log
 
Been training, just hadn't been posting because I hadn't had access to the internet. Decided to start a new log. Planning on doing the SPF meet in April next year. Training looks like this right now

Mon- SQ/DL
Wed- Bench
Fri- Accessory

muscle_g 12-07-2013 08:37 AM

Monday 12/2/13 SQ/DL

Stretches for quads, hams, hips, glutes, and low back

Front Box Squats(paused on a paralell box)
45x5
95x3
135x1
185x5
195x5
205x5
215x5 added belt
225x5

Deadlifts- Sumo(hook grip)
135x3
225x1
315x1
365x1
405x1 added belt and briefs
455x1 added Titan Centurion a suit/straps up
480x1

Glute-Ham Raises
BW x3x10
1-Legged Leg Press(plates on each side)
2PL x15
3PL x15
4PLx15
each leg

1-Legged Seated Calf Raises
40x4x25
each leg

Standing Cable Crunches
100x20
120x20
140x20
Abs on Glute-Ham Raise
BW x12

(Awesome session. Deadlifts are coming along nicely.)

muscle_g 12-07-2013 08:38 AM

Wednesday 12/4/13 Bench

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5
245x5
255x5
265x4
225x8

Fat-Bar Bench Press(POR grip)
140x8
140x5
Machine Pec Flyes
50x3x20

DB Side Raises
10x15
15x15
20x15
Rear Delts on Pec-Dec
70x15
80x15
100x15
Cable Front Raises
20x3x15

Decline DB Skullcrushers
35x3x12
One-Armed Overhead Machine Tricep Extensions
40x3x12
each arm

(That was it. Bench felt pretty strong, I believe I could've squezzed out a 5th rep with the 265 and repped 275 but I didn't have a spotter and I was by myself so I didn't want to chance anything.)

muscle_g 12-07-2013 08:39 AM

Friday 12/6/13 Accessory

Recumbent Bike: 5mins

Neutral-Grip Pulldowns
100x12
115x12
130x12
145x12
Bent-Over Yates BB Rows
135x12
155x12
175x12
195x12
One-Arm Icarian Machine Rows
30x12
40x12
50x12
60x12

CSR Shrugs(plate loaded)
25x12
35x12
45x12
Neck Harness
20x2x15

Ez-Bar Preacher Curls
55x3x12
One-Arm Machine Curls
20x12
30x12
40x8
each arm

Seated Hammer Crunches
40x20
50x20
60x20

(That was it. Everything felt good.)

muscle_g 12-10-2013 07:07 AM

Monday 12/9/13 SQ/DL

SSB Box Squats(box set at just below parallel)
50x5, 2 sets
140x3
190x3
230x2
280x1 Belt
320x1 added Briefs
370x1

Rack Pulls- Conv(just below knees)
135x3
225x3
315x3
365x3

Reverse Hypers
80x3x15

(That was it. Back was bothering me today so I stopped there. I need to make a trip to the chiropractor.)

muscle_g 12-12-2013 08:59 PM

Wednesday 12/11/13 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x2

Lying Magnum Chest Press Machine
1PLx3x20
One-Arm Pec-Dec Flyes
60x2x20 each arm

Seated DB Side Raises
10x3x20
Face Pulls
60x20
70x20
80x20
Mini Band Pull-Aparts
3 sets of 20

Tricep Pushdowns(old school machine)
40x20
50x20
60x20
One-Arm Reverse Pushdowns
20x3x20
each arm

(That was it. Very tired today and felt like crap so I just did high rep bodybuilding stuff.)

muscle_g 12-14-2013 01:29 PM

Wasn't able to get in any accessory work for back and bi's last night. I've been feeling overtrained this week so maybe the extra day of rest will be a good thing.

BendtheBar 12-18-2013 09:33 PM

Rest up.

muscle_g 12-21-2013 03:57 PM

For anyone who reads my log, I've been lifting just keep forgetting to log it.

muscle_g 12-22-2013 09:22 AM

Saturday 12/21/13 Accessory

Trap-Bar Deadlifts
135x5
225x5
315x5
405x1 back is all out of whack so I stopped there

V-Bar Pulldowns
100x12
120x12
140x12
160x12
Hammer-Low Rows
45x12
55x12
65x12
75x12
Nautilus Pulldowns/One-Arm Machine Rows
120x2x12/60x2x12(each arm)

Hammer Curls
20x12
30x12
40x12
One-Arm Cable Preacher Curls
10x3x12
each arm

Standing Cable Crunches
100x15
120x15
140x15

(Awesome pump in the back today. Missed getting to the gym Friday so I made up for it today. Also I went to a different gym today for a change of scenery and for a new variety of equipment.)


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