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Old 01-03-2016, 04:57 PM   #1
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,761
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
Reputation: 16849
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Default Muscle_G's Training log

Hello everyone been awhile since I have been on here. My training focuses on raw and single ply. I will start posting tomorrow
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Best Lifts
625/450/500 Multi ply
550/400/510 Single ply
415/315/475 Raw
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Old 01-04-2016, 08:49 PM   #2
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,761
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor
Default

1/4/16 Bench

Rotator Cuffs
Pec-Dec Flyes
Rope Pushdowns

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
260x1

Slingshot Bench Press(POR grip)
225x3x5(paused)
Pec-Dec Flyes
50x20
60x20
70x20

Side DB Raises
15x15
20x15
25x15
Standing DB Shoulder Press(no leg drive)
40x10
45x10
50x10

Lying DB Skullcrushers
30x3x10
One-Arm Rope Pushdowns
30x12
40x12
50x12
Each arm

I start my training cycle next week. No plan really for this week
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Multi ply
550/400/510 Single ply
415/315/475 Raw
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Old 01-05-2016, 09:16 PM   #3
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,761
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor
Default

1/5/16 Squats/Deadlifts

Leg Extensions
Lying Leg Curls

Box Squats(legal depth) paused on box
45x5, 2 sets
135x3
225x2
275x1
315x1 Belt
365x1 knee wraps
405x1 added new TRX suit here(straps down), took off wraps
405x2, 3 sets

Rack Pulls- Sumo(mid-shin level) Hook Grip
225x5
315x3
405x3
455x1
Left on suit bottoms

Pause Squats
225x2x5
1-Legged Standing Leg Curls
50x3x20
Each leg

Calves
Abs
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Train Hardcore!!!!

Best Lifts
625/450/500 Multi ply
550/400/510 Single ply
415/315/475 Raw
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Old 01-05-2016, 09:24 PM   #4
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,761
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor
Default

A little info about myself. I compete in the 220's, I took a little over 2yrs off from powerlifting and did bodybuilding training. Got back into powerlifting back in October last year. Lifts are down right now compared to what they used to be, but I am making steady progress. My training split is as follows
Mon- Bench
Tue- Squats/Deadlifts
Wed- Back, Biceps
Thu- Speed Bench
Fri- Lower Accessory
Sat- Back, Biceps

Of course with work and life some days making it to the gym is not possible, but this is what I try to go by. My training revolves around progressive overload training cycles. I start my training cycle next week for the SPF Mrytle Beach Classic on April 9th
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Train Hardcore!!!!

Best Lifts
625/450/500 Multi ply
550/400/510 Single ply
415/315/475 Raw
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Old 01-05-2016, 10:37 PM   #5
yangwenbin
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Join Date: Mar 2014
Location: Shanghai, China
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Training Type: Complete Chaos!
Fav Exercise: squat
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Nice start, mate!
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Old 01-06-2016, 05:57 AM   #6
big_swede
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Join Date: Apr 2010
Location: sweden
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Training Exp: 5
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Fav Exercise: Cable flyes
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Good to hear from you again George. Keep at it!
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Old 01-06-2016, 06:07 AM   #7
Ramrod
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Join Date: Oct 2012
Posts: 3,138
Training Exp: 17
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Squats
Reputation: 415459
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Welcome back Muscle G.
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Meet PR's: 480/320/520 = 1320 @180
RAW PR's 520/340/585 = 1,445
Standard Gear Meet 573/451/650 = 1674 @ 198
Gear PR's 635/480/672 = 1787

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Old 01-06-2016, 07:42 AM   #8
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,761
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor
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Thanks a lot everyone 😀
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Multi ply
550/400/510 Single ply
415/315/475 Raw
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Old 01-06-2016, 07:23 PM   #9
muscle_g
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Max Brawn
 
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Join Date: May 2010
Location: South Carolina
Posts: 1,761
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor
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1/6/15 Back, Biceps

Pulldowns

Wide-Grip Pulldowns
110x12
130x12
150x12
170x10
Bent-Over DB Rows
55x12
60x12
65x12
70x10
One-Arm Seated Cable Rows
40x12
50x12
60x12
Each arm

Scapular DB Shrugs(on Incline)
40x3x12
Rear DB Raises
10x12
15x12
20x12
Neck Harness
15x2x20(all 4 sides)

Ez-Bar Preacher Curls
45x15
55x15
65x8
Overhead Cable Curls
20x12
30x2x12

Grip/Forearms
Calves
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Multi ply
550/400/510 Single ply
415/315/475 Raw
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Old 01-06-2016, 07:29 PM   #10
Iron_Addict82
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Join Date: Nov 2013
Location: Houston, TX
Posts: 1,488
Training Exp: Not enough
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Beta Alanine
Reputation: 190740
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On board for your come back!
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My Log: http://muscleandbrawn.com/forum/trai...ryans-log.html

Gym Best
Squat:385@189
Bench:275@189
Deadlift:445@189

Meet Best
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Bench:
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