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Old 08-24-2013, 04:41 PM   #2
muscle_g
muscle_g
is training for that PR total!!
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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
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Monday 8/19/13 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 90x12
Tricep Pushdowns: 50x15, 60x15

Bench Press
45x12
95x8
135x5
185x3
225x3
240x6, 2 sets
225x8

Sling Shot Bench(POR grip)
275x3, 2 sets

Wide-Grip Pulldowns
100x12
120x12
140x12
One-Arm DB Rows
60x12
70x12
80x12
each arm

Rear Delts on Pec-Dec
50x12
60x12
70x12

DB Curls
20x12
25x12
30x10
Tricep Rope Pushdowns
70x20
80x20
50x2x15(one-armed)

DB Shrugs(static hold)
50x12
55x12
60x12

ABS
Treadmill: 20mins

(That was it, strength is down right now but it should start building back up.)


Tuesday 8/20/13 SQ/DL

Warm-Up
Leg Extensions: 30x20, 40x20
Prone Leg Curls: 30x20, 40x20

SSB Box Squats(parallel box)
50x5
140x3, 2 sets
190x3
230x3
280x3, 4 sets(added 1ply power pants)

Block Pulls- Conv(left briefs on, 2in blocks)
135x3
225x3
315x3
405x3 added Belt

Glute-Ham Raises
BWx8
BWx8
BWx6
1-Legged Leg Press
1PLx15
2PLx15
2PL+25PLx15
each leg
In & Out Thigh Machine
110x2x20(both ways)

Calves
Abs

Recumbent Bike: 20mins

(That was it. My left hip was hurting pretty bad on squats so I put on my power pants briefs. Still hurt a little with the briefs on too.)



Saturday 8/24/13 Speed Bench

Warm-Up
Foam Rolling: back, hips, legs
Mini-Band Pull-aparts: 3x15

Speed Bench
45x10, 3 sets
95x3x5(comp grip)
95x3x5(POR grip)
95x3x5(Thumb-Length from smooth grip)

Standing Overhead Press
45x5
95x3
135x3x5

Bent-Over Yates BB Rows
135x12
185x3x12
Mini Band Pull-Aparts
3x15

Overhead Rope Cable Extensions(plate loaded)
25x3x15
BB Curls
45x3x12

(That was it. I lifted at my house today, and I didn't feel like setting up any bands for benching so I just stuck with straight weight. Also I did sets of 5 reps instead of 3's. The speed benching was light, but I could tell my body didn't want to try and push very heavy weight today. Didn't do any abs or cardio today, I am tired and it was hot as u know what today!!)
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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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