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-   -   Muscle_G's 2013 log (http://www.muscleandbrawn.com/forums/showthread.php?t=12339)

muscle_g 01-28-2013 09:18 PM

Muscle_G's 2013 log
 
Monday 1/28/13 Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 60x12, 75x12

Bench Press
45x12
95x8
135x5
185x3
225x1
250x6
255x6
230x8, last rep paused

Fat-Bar BP
160x5
180x5
200x5
all reps paused

Hammer High Rows(weight on each side)
70x12
80x12
90x12
55x2x15(one-armed)
Rear DB Raises
10x12
15x12
20x12

Hammer Curls
30x12
35x12
40x12
JM Presses
70x10
80x10
90x8

Body-Masters Shrugs(static hold)
140x12
190x12
230x12

(That was it, good workout. Bench felt strong tonight.)

BendtheBar 01-29-2013 04:21 PM

Welcome back MG. Internet back up and running full steam?

muscle_g 01-30-2013 06:01 PM

Quote:

Originally Posted by BendtheBar (Post 318555)
Welcome back MG. Internet back up and running full steam?

Thanks :) No I'm using a internet app on my wife's phone.

Tuesday 1/29/13 Squats

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20

Squats
45x5, 3 sets
135x3
185x3
225x3
245x3
275x3
315x3 added belt
335x1 added knee wraps(loose)
355x lost balance on the way down
355x1 GOT IT!!

Hack Squats(weight on machine)
90x8
115x6
155x4
90x10

45 degree Hyper Exts.
BWx3x10
4-Way Hip Machine
50x2x15(both ways)

Seated Calf Raises
70x3x25(2 legged)
40x2x20(1 legged)

Standing Cable Crunches
90x15
110x15
130x15
Hanging Knee-Ups
BWx2x15

(That was it. Squats didn"t really feel to strong today, but the raw strength is coming around.)

BendtheBar 01-30-2013 07:41 PM

Quote:

355x1 GOT IT!!
Hell yeah. That's how it's done.

EliteDreams 01-31-2013 09:29 AM

Yeah buddy!

muscle_g 02-02-2013 04:58 PM

Wednesday 1/30/13 Auxiliary

Straight-Arm Pulldowns
20x12
25x12
30x12
Face Pulls
20x12
25x12
30x12
Wide-Grip Pulldowns
50x12
60x12
70x12

Wide-Grip Shrugdowns
70x12
80x12
90x12
BB Upright Rows
40x3x12
Neck Harness
25x2x15(all 4 sides)

AB Lounge
BWx3x20

Standing BB Calf Raises
120x3x20

Reverse Ez-Bar Curls
20x3x20

(That was it. Just a light accessory workout.)

muscle_g 02-02-2013 05:04 PM

Thursday 1/31/13 Declines

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 60x12, 75x12

Decline Press(POR Grip)
45x12
95x8
135x5
185x3
225x2
275x1
300x6, last rep paused
305x6, last rep paused
280x8, last rep paused

Hammer-Low Rows(weight on each side)
70x12
80x12
90x12
55x2x15(one-armed)

Rear Delts on Pec-Dec
60x12
75x12
90x12
Side DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
30x12
35x12
Tricep Pushdowns
100x15
110x15
40x15(one-armed)
50x15(one-armed)

Seated DB Shrugs(static hold)
40x12
50x12
60x12

(Declines felt strong, things seem to be going as planned.)

muscle_g 02-02-2013 05:10 PM

Friday 2/1/13 Deadlifts

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 60x12, 75x12

Speed Deadlifts- Conv
135x3
225x3
275x1
315x1
315x1
315x1
315x1
switched to sumo stance
365x1
365x1

Good Mornings
95x10
115x10
135x10
155x10

1-Legged Standing Leg Curls
11x12
22x12
33x12
each leg
1-Legged Glute Kickbacks
40x12
50x12
each leg

Standing Calf Presses(on leg press)
270x3x25(2 legged)
140x2x25(1 legged)

Seated Hammer Crunches
30x20
40x20
50x20
Cable Side Bends
100x15
110x15

(That was it. All deadlift sets felt good espeacillay the sumo sets. Hamstrings are sore!)

BendtheBar 02-02-2013 05:32 PM

Still killing it. How's the body feeling?

muscle_g 02-02-2013 05:36 PM

Back is a little out of wack, need to go to the chiropractor. Other then that feeling good.


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