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Old 03-14-2011, 03:34 AM   #41
muscle_g
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Tomorrow I am gonna start getting ready for the APF/AAPF South Carolina Championships on July 23rd in Pelion, SC. I know it's a ways off but I am really wanting to get a big total(for me anyways).

I have "BIG" Wade Johnson training me this time around, and I am really looking forward to working with Wade!

This is the program he has me me
Mon- Bench
Tue- Squat
Wed- Auxiliary
Thu- Declines(close-grip)
Fri- Deadlifts
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Training log
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Old 03-14-2011, 07:40 PM   #42
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Monday 3/14/11 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 80x12

Bench Press
45x12
95x8
135x5
185x3
225x1
260x3, 6 sets

Flat DB Press
50x8
60x8
70x8

Wide-Grip Icarian Rows
80x12
100x12
120x12

Rear Delts on Pec-Dec
85x12
95x12
110x12

Hammer Curls
20x12
25x12
30x12

DB Shrugs(2sec hold at top)
60x12
70x12
80x12

Ab Bench Machine
25x25
35x25
Hanging Knee-Ups
BWx2x25

(Had a good workout today. Bench sets felt strong, the last 2 sets were tougher than the first 4 sets were.)
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405/315/475 Raw

Training log
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Old 03-15-2011, 08:10 PM   #43
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Tuesday 3/15/11 Squats(WK 1)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25

Squats
45x5
135x3
225x2
315x1 added belt here
395x2, 6 sets(T-Rex suit/straps down, Belt)
some sets were about 1in or so high, went down as far as the suit would let me
got video of my last 2 sets

Close-Stance Squats
225x5
245x5
265x5
no gear

Ultra-Wide Stance Squats
135x10
Wade I didn't get a video of these my wife left the gym after I got done with my main squats and I didn't have anyone to video tape it

Reverse Hypers
45x12
90x12
135x12

Hammer Calf Presses
4PLx3x15

DB Side Bends
40x20
50x20
60x20
Standing Cable Crunches
80x15
100x15
120x15

(That was it. Squat sets felt good, but I could tell that it's been over 2 weeks since I've squatted.)
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405/315/475 Raw

Training log
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Old 03-16-2011, 06:27 PM   #44
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Wednesday 3/16/11 Aux(WK 1)

Stiff-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Pulldowns
80x12
90x12
100x12

DB Shrugs
30x20
35x20
40x20
Upright Rows
45x12
50x12
55x12
4-Way Neck Machine
20x3x15(all 4 sides)

Reverse Curls
20x3x20

Seated Calf Raises
185x3x15
gym doesn't have a seated calf raise, so I rigged it up on the smith machine

Side Cable Crunches
80x20
90x20
Decline Sit-Ups
BWx2x20

(Good workout, everything was fast paced and I feel like I worked some of the muscle soreness out.)
__________________
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Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 03-16-2011, 06:30 PM   #45
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Great lifting big G. When are your next meet?
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Old 03-16-2011, 06:34 PM   #46
muscle_g
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Fav Exercise: Squats, Bench, Deadlifts
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Quote:
Originally Posted by big_swede View Post
Great lifting big G. When are your next meet?
Thanks swede, I am planning on doing the APF/AAPF South Carolina Championships on July 23rd.
__________________
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 03-17-2011, 07:59 PM   #47
muscle_g
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Join Date: May 2010
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Fav Exercise: Squats, Bench, Deadlifts
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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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Thursday 3/17/11 Declines(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 80x12

Decline Press(pinkies just inside of ring)
45x12
95x8
135x5
185x3
225x2
275x1
295x6
305x6
285x8
got video of last 3 sets got to download them on youtube

Close-Grip Icarian Rows
100x12
120x12
140x12

Rear Delts on Pec-Dec
95x12
110x12
120x12

Hammer Curls
30x12
35x12
40x12

Machine Shrugs(static hold)
140x12
160x12
180x12

Seated Machine Crunches
PL#3x50
PL#5x50

(Good workout, all decline sets felt really strong.)
__________________
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 03-18-2011, 08:10 PM   #48
muscle_g
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Join Date: May 2010
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Posts: 1,388
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Fav Exercise: Squats, Bench, Deadlifts
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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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Friday 3/18/11 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 80x12

Front Squats(just getting my form down this week)
45x5
95x3
135x3

Deadlifts- Sumo
135x3
225x2
315x1
340x1, 8 sets(T-Rex suit/straps down, Belt)

Stiff-Legged DL's
225x5
245x5
265x5
no gear

Prone Leg Curls(this machine is feels heavy!!)
100x8
110x8
120x6

Standing Calf Raises(again machine feels heavy)
90x3x15

Standing Cable Crunches
100x20
120x20
140x20
Cable Side Bends
90x20
120x20

(Another good workout, weights on my front squats felt strong and my weights on my pulls were really fast and strong.)
__________________
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 03-21-2011, 07:56 PM   #49
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,388
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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Monday 3/21/11 Bench(WK 2)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 80x12

Bench Press
45x12
95x8
135x5
185x3
225x1
270x3
270x3
270x3
270x2
270x1 BURNT!!
Dropped down in weight
250x3
250x3

Flat DB Press
45x8
55x8
65x8

Wide-Grip Bodymasters Row
110x12
130x12
150x12

Rear Delts on Pec-Dec
70x12
85x12
95x12

Hammer Curls
15x12
25x12
35x12

Machine Shrugs(static hold)
160x12
180x12
200x12

Standing Green Band Crunches
2 sets of 50

(Kind of a crappy workout today. Shoulders still felt like they hadn't recovered from decline day and elbows were aching.)
__________________
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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 03-25-2011, 07:59 PM   #50
muscle_g
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Join Date: May 2010
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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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Friday 3/25/11 Deadlifts(WK 2)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Pulldowns: 70x12, 80x12

Front Squats
45x5
95x3
135x1
185x3 added belt here
205x3

Deadlifts- Sumo
135x3
225x2
315x1
350x1, 8 sets(T-Rex suit/straps down, Belt)

Stiff-Legged DL's
245x5
265x5
285x5
no gear except for lifting straps

Prone Leg Curls
100x8
110x8
120x6

Calf Press(on leg press)
4PLx15
5PLx15
6PLx15

DB Side Bends
60x15
70x15
80x15
Standing Cable Crunches
80x15
100x15
120x15
140x15

(Good workout, deadlift sets felt easy. On the front squats the 205 worked me pretty good.)
__________________
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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