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Old 11-19-2012, 10:26 PM   #1
muscle_g
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is training for that PR total!!
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Default Muscle_G's log

Well since I aint gonna compete in single ply I am gonna start a whole new log. I'm getting ready for the SPF SC Championship meet on Jan 26th. I have some goals in mind but I will know for certian what I am gonna try to hit later on in the training cycle.
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Old 11-19-2012, 10:27 PM   #2
muscle_g
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Default Mon- Shirted Bench(chest, shoulders)

Monday 11/19/12 Bench(WK 1)

Standing Rotators: Resistance Tube 2x15

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
275x1
295x1 Slingshot
315x1 Slingshot
added Inzer Dbl Denim
365x3, 3 Board
365x3, 2 Board
365x3, 1 Board
365x2, to chest(feet flat)
365x1, to chest(feet tucked)

Flat DB Press(vs Mini-band)
50+mini x10
60+mini x10
70+mini x10
Cable Chest Flyes
30x15
40x15

3-Way Shoulder Raises
10x3x12
each way

Face Pulls
50x12
60x12
70x12

(That was it, just working on different techniques and foot placements tonight. Bench sets felt strong.)
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Old 11-19-2012, 11:09 PM   #3
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Bench sets are strong!
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Old 11-20-2012, 02:04 PM   #4
muscle_g
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Quote:
Originally Posted by EliteDreams View Post
Bench sets are strong!
Thanks
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Old 11-20-2012, 07:15 PM   #5
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Looks strong. Nice session.
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Old 11-21-2012, 12:30 PM   #6
muscle_g
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Default

Quote:
Originally Posted by BendtheBar View Post
Looks strong. Nice session.
thanks
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Old 11-21-2012, 12:49 PM   #7
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What happened with the single ply adventures?
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Old 11-21-2012, 01:19 PM   #8
muscle_g
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is training for that PR total!!
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Join Date: May 2010
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Quote:
Originally Posted by IronWill View Post
What happened with the single ply adventures?
I could not get that Rage X shirt to do right and the only other shirt I have is a double ply shirt so I'm gonna go all out and try to hit a 1600 total.
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405/315/475 Raw

Training log
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Old 11-22-2012, 07:24 AM   #9
muscle_g
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is training for that PR total!!
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Join Date: May 2010
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Default Tue- Squats(legs, abs)

Tuesday 11/20/12 Squats(WK 1)

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

Box Squats
45x5, 3 sets
135x3
185x3
225x2
275x1 added Belt
315x1
365x2 added loose briefs

(That was it. I felt like shit and my head was just not in it so I stopped there. I started not to even post this workout, but you've got to take the good with the bad!!)
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405/315/475 Raw

Training log
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Old 11-22-2012, 10:42 AM   #10
muscle_g
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is training for that PR total!!
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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


Default Thu- Speed Bench(Shoulders, Bi's)

Thursday 11/22/12 Speed Bench(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15

Speed Bench(vs Dbl Mini's on all sets)
45x5
45x5
95x5
115x3
125x3x3(Comp grip)
125x3x3(POR grip
125x3x3(thumb-length froom smooth grip)

Seated DB Shoulder Press(plate loaded DB's)
35x10
45x10
55x10
Face Pulls(plate loaded)
30x12
40x12
50x12
Side Raises
10x12
15x12
20x12

Ez-Bar Preacher Curls
Close-Grip
50x12
60x12
Wide-Grip
45x12
55x12
One-Arm DB Hammer Curls
35x3x12
each arm

(That was it. I have decided to put shoulders on my speed bench day, and put triceps on my shirt bench day. Happy Thanksgiving everyone.)
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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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