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Old 07-22-2012, 05:15 PM   #321
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Thanks everyone
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Old 07-23-2012, 02:44 AM   #322
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Originally Posted by muscle_g View Post
315x4, missed 5th
that is HEAVY for CGBP ... great going muscle_g ...
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Old 07-24-2012, 08:02 PM   #323
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Tuesday 7/24/12 Squats(WK 5)

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

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
225x2
275x1
315x1 added belt
365x1 added light briefs
400x2, 5 sets added hardcore/straps down(loose knee wraps on last 2 sets)

SSB Close-Stance Squats(slight pause at the bottom)
190x3x5

Prone Leg Curls
60x12
70x12
80x8 glute hurting
1-Legged Glute Machine
55x2x15
each leg

Seated Calf Raises
90x3x20(2 legged)
50x2x20(1 legged)

Seated Hammer Crunches
30x20
40x20
50x20
Side Cable Crunches
80x20
100x20
120x20

(That was it, squats felt OK.)
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Old 07-25-2012, 10:05 AM   #324
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400x2, 5 sets added hardcore/straps down(loose knee wraps on last 2 sets)
Solid work MG.
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Old 07-26-2012, 03:00 PM   #325
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Solid work MG.
Hopefully it will all pay off later!!
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Old 07-26-2012, 08:42 PM   #326
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Thursday 7/26/12 Bench(WK 5)

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

Close-Grip Bench(thumb-length from smooth)
45x12
95x8
135x5
185x3
225x1
250x5 added 2 Board here
250x5
270x5

Standing Overhead BB Press
45x5
95x3
115x1
135x3
145x3
155x3

Seated Cable Rows(close-grip, fat-bar attachment)
90x12
110x12
140x12
165x8
Neutral-Grip Pulldowns
105x12
120x12
135x12

Rear Delts on Pec-Dec
110x12
120x12
130x12

Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
100x12
120x12
140x12

Seated Hammer Crunches
40x3x20

Treadmill: 10mins
Recumbent Bike: 10mins

(Great workout tonight. I am really likeing the close-grips.)
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Training log
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Old 07-26-2012, 10:25 PM   #327
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very very strong sessions Muscle_g ... great lifting ...
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Old 07-27-2012, 12:05 PM   #328
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MG you are just destroying the work outs keep it up
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Old 07-27-2012, 09:10 PM   #329
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Smashing them there close grips.

You seen Batman and Spiderman yet?
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Old 07-27-2012, 09:30 PM   #330
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Thanks guys

Steve I have seen Spider-Man but I haven't seen Batman yet.




Friday 7/27/12 Deadlifts(WK 5)

Warm-Up
Leg Extensions: 35x20, 50x20
Seated Leg Curls: 30x20, 50x20
1-Legged Glute Machine: 22x2x15(each leg)
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(to a paralell box)
45x5
95x3
135x1
185x1
225x1
275x1 added Belt here
295x1
310x1, 15lbs PR!!!

Block Pulls- Sumo(upper shin height)
135x3
225x2
275x1
315x1 added Briefs
380x1, 6 sets, added belt and T-Rex suit(3 sets straps down, 3 sets straps up)

Stiff-Legged DL's
225x3x5

Kneeling 1-Legged Leg Curls(plate loaded)
20x12
40x12 stopped here, glute was getting a little irratated

Hammer Calf Presses
270x3x20(2 legged)
180x2x20(1 legged)

Weighted Reverse Crunch Machine
PL3x20
PL4x15
Lying Weighted Ab Bench Machine
30x20
35x20

(That was it. The block pulls does not irratate the glute, so I am gonna use them for awhile until the glute feels better.)
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Train Hardcore!!!!

Best Lifts
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405/315/475 Raw

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