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Old 09-01-2014, 08:15 PM   #1
Biggraygrizzly
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Wink BigGrayGrizzly's Traing log

This is my style of training, Power Muscle Burn
Even though I had to modify some the exercises due to stenosis in the lower back I compare it to triple option football, since I do not do the exercises that are causing me problem I change to a pro style of offense
So no rack pulls, bent over rows are done but I still train with other effective exercises.
Day one Chest biceps abs
Day two Back traps forearms
Day three Quads calves
Day four. Shoulders triceps abs
Day five low back hamstrings

Last edited by Biggraygrizzly; 09-01-2014 at 08:19 PM. Reason: Additions
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Old 09-01-2014, 08:55 PM   #2
Biggraygrizzly
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Join Date: Feb 2014
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Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Day one
Incline bench press 5 sets(two warm up sets, three working) 12,10,6,6,6
Flat dumbell press 3 sets 12 reps
incline dumb bell flys 3 sets 12 reps
Cable flys. 2 set 40 reps
Barbell curls 3 sets 6 rep
Preacher curls 2 set 12 rep
Cable curls 1 set. 40 reps
Tucks on a fit ball 2 set of twenty
Crunch bwt with 25lb plate 2 sets 20 reps
Weighted twist on the twist machine 2 sets 20 reps
Day two
Prone dumbell bent over rows 5 sets 6 reps
T-bar rows 3 sets 12 reps
Wide grip chin ups 3 sets 12 reps
Cable rows 2 sets 40 reps
Barbell shrugs 2 sets 6 reps
Dumbell shrugs 2sets 12 reps
Behind the back shrug 1 set 40 reps
Hammer curls 2 set 12-15 reps
Wrist curls 2 sets 12-15 reps
Day three
Leg press 5 sets 6 reps
Squats 3 sets 12 reps
Lying hack leg press 3 sets 12 reps
Leg press 2 sets 40 reps
Standing calf raise 2 sets 12- 15 reps
Seated calf raise 2 sets 40 reps
Day four rest
Day five
Front press 5sets 6 reps
Rear lateral raise 3 sets 12 reps
Side lateral raise 3 sets 12 reps
Front raise 3 sets 12 reps
Side laterals 2 sets 40 reps
Close grip bench press 2 sets 6 reps
French press 2 sets 12 reps
Cable push downs 1 set 40 reps
Tuck on fit ball 2 sets 20 reps
Crunch bwt/25lbs 2 sets 20 reps
Twist on twist machine 2 sets 20 reps
Day six
Reverse hyperextension with weight 5 sets 6 reps
Seated leg curl 4 sets 12 reps
Stiff leg deadlifts 3 sets 12 reps
Lying leg curls 2 sets 40 reps
My split is 3 on 1 off 2 on 1 off.
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Old 09-02-2014, 06:26 PM   #3
Biggraygrizzly
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Incline bench press 135x 12, 185x 12, 235x 6,235x6,235x6
Flat dumbbell press 60x12,60x12,60x12
Incline dumbbell flys 40x12,40x12,40x12
Cable flys 40x40,40x40
Biceps
Barbell curls 60x6,60x6,60x6
Preacher curls 60x12,60x12
Cable curls 45x40
Abs
Knee ups bwt x20,bwt x 20
Crunches bwt x20,bwt x20
Torso twist machine 10x 20,10x20
Cardio elliptical 15 min, bike 10 min
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Old 09-06-2014, 01:01 PM   #4
Biggraygrizzly
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I had dental surgery this week after day one, but came back for day 4

Day Four
Front Press: 135x12,185x10,230x6,230x6,230x6
Arnold press 30x12,30x12,30x12
Front raise 35x12,35x12,35x12
Side laterals 20x40,20x40
Close grip bench press 235x6,235x6
Push downs. 100x12,100x12
Cable ext. 80x 40
Abs
Tucks bwt x20,bwt x20
Crunch bwt x20,bwt x20
Torso twist machine 15x 2 , 15x20
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Old 09-07-2014, 02:35 PM   #5
Biggraygrizzly
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Join Date: Feb 2014
Location: Columbus Ohio
Posts: 197
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Training Type: Bodybuilding
Fav Exercise: Squat
Fav Supp: Beef Aminos
Reputation: 3124
Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Day Five:
Pull throughs : 50x 12,70x10,120x6,120x6,120x6
Lying leg curls :60x12,60x12,60x12,60x12
Stiff leg dead lift: 145x12,145x12,145x12
Standing leg curl: 25x40,25x40
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Old 09-10-2014, 04:46 PM   #6
Biggraygrizzly
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Join Date: Feb 2014
Location: Columbus Ohio
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Reputation: 3124
Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Day one
Incline Bench press:135x12,185x10,240x6,240x6,240x6
Flat dumbbell press: 70x 12,70x12,70x12
Machine dips 80x12,80x12,80x12
Cable flys 45x40,45x40
Dumbbell curls 50x6,50x6,50x6
Incline dumbbell curls 30x12,30x12
Cable curls 50x 40
Knee raise bwt x20,bwt x20
Crunch bwt x20,bwt x 20
Torso twist machine 10x 20,10x20
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Old 09-10-2014, 04:54 PM   #7
Biggraygrizzly
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Join Date: Feb 2014
Location: Columbus Ohio
Posts: 197
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Reputation: 3124
Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Day two
Prone dumbbell rows:40x12,50x10,70x6,70x6,70x6
T-bar rows 105x12,105x12,105x12
Wide grip chin-ups:bwt x12,bwt x12,bwt x12
Cable rows 90x40,90x40
Barbell shrugs 235x6,235x6
Dumbbell shrugs 60x12,60x12
Behind the back shrug 160x40
Reverse curls 60x 12,60x12
Wrist curls (dumbbell ) 50x 15,50x15
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Old 09-11-2014, 04:46 PM   #8
Biggraygrizzly
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Join Date: Feb 2014
Location: Columbus Ohio
Posts: 197
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Training Type: Bodybuilding
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Fav Supp: Beef Aminos
Reputation: 3124
Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Day three
Leg press: 225x12,315x10,380x6,380x6,380x6
Squat: 230x12,230x12,230x11
Lying hack squat: 200x12,200x12,200x12
Leg press: 265x40,265x40
Angled calf raises: 235x15,235x12
Standing calf raises: 100x40,100x40
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Old 09-13-2014, 12:23 PM   #9
Biggraygrizzly
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Points: 989, Level: 16 Points: 989, Level: 16 Points: 989, Level: 16
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Join Date: Feb 2014
Location: Columbus Ohio
Posts: 197
Training Exp: 32
Training Type: Bodybuilding
Fav Exercise: Squat
Fav Supp: Beef Aminos
Reputation: 3124
Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Day Four:
Front press:135x12,185x10,235x6,235x6,235x6
Arnold press: 35x12,35x12,35x12
Front raisesbarbell)40x12,40x12,40x12
Side laterals 20x40,20x40
Close grip bench press:240x6,240x6
French press 50x12,50x12
Push downs 80x40
Tucks bwt x20, bwt x20
Crunch bwt x20, bwt x 20
Torso twist machine 15x 20, 15x20

Last edited by Biggraygrizzly; 09-13-2014 at 12:24 PM. Reason: Correction
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Old 09-14-2014, 04:17 PM   #10
Biggraygrizzly
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Points: 989, Level: 16 Points: 989, Level: 16 Points: 989, Level: 16
Activity: 16% Activity: 16% Activity: 16%
 
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Join Date: Feb 2014
Location: Columbus Ohio
Posts: 197
Training Exp: 32
Training Type: Bodybuilding
Fav Exercise: Squat
Fav Supp: Beef Aminos
Reputation: 3124
Biggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good postsBiggraygrizzly has made some very good posts
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Reverse hyperextension :bwt x12,bwt w 25x 10,bwt w45x6,bwt w45x6,bwt w x6
Standing leg curl : 30x12,30x12,30x12
Stiff leg dead lifts: 150x12,150x12,150x12
Lying leg curls: 55x40, 55x40

Last edited by Biggraygrizzly; 09-15-2014 at 03:06 PM.
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