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Old 02-19-2013, 03:28 PM   #31
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Nice start!
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Old 02-20-2013, 11:38 AM   #32
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Good start. Smash some bench PRs.
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Old 02-20-2013, 07:44 PM   #33
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Tuesday 2/19/13 Squats(WK 1)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Reverse Hypers: 45x15, 55x15

Squats
45x5, 3sets
135x3
185x3
225x2
275x1
315x1 added belt
405x1 added Predator briefs
445x2,, 3 sets added knee wraps

Close-Stance SSB Squats
190x3x5

Ghetto Glute-Ham Raises
BWx3x6(green band assistance)
In & Out Thigh Machine
110x20
125x20
both ways

Standing BB Calf Raises(on Smith)
185x3x15(2 legged)
BWx2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
DB Side Bends
65x15
75x15
85x14

(That was it. My body has to get back used to the heavier geared squatting. Also this is the first time I have done glute-ham raises since i injured my glute almost a year ago.)
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Old 02-20-2013, 07:47 PM   #34
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Wednesday 2/20/13 Aux(WK 1)

Straight-Arm Pulldowns
20x12
25x3x12
Face Pulls
25x3x12
Wide-Grip Pulldowns
60x3x12

Williams Shrugs
70x3x12
Wide-Grip Shrugdowns
70x3x12
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx3x20

Standing 1-Legged DB Calf Raises
20x3x15
each leg

Ez-Bar Reverse Curls
20x3x20

(That was it, just the normal light accessory work.)
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Old 02-22-2013, 11:13 AM   #35
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Thursday 2/21/13 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 80x12
Rope Pushdowns: 35x15, 45x15

Illegal Wide-Grip Bench Press
45x12
95x8
135x5
185x3
205x8
215x8
225x6

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

Hammer-Low Rows(weight on each side)
80x12
90x12
100x12
65x2x12(one-armed)

Rear Delts on Pec-Dec
85x12
100x12
110x12
Seated Side DB Raises
5x3x25

Hammer Curls
20x12
25x12
30x12
Tricep Pushdowns
60x20
80x20
One-Armed Reverse Grip Pushdowns
20x15
30x14
each arm

DB Shrugs(static hold)
60x12
70x12
85x12

Abs

(Good workout. I wanted 8 reps with the 225 on wide grip bench but could only manage to get 6. Also my stomach had been hurting all evening so I was happy with what I was able to do.)
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Old 02-22-2013, 05:20 PM   #36
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Get that 8 next time.
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Old 02-22-2013, 10:28 PM   #37
muscle_g
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Friday 2/22/13 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Pulldowns: 70x12, 80x12
Body-Masters Shrugs: 70x20, 80x20

Close-Stance Squats
45x5
135x3
185x1
225x1
275x1
315x1 added belt
350x1 added new knee wraps
370x1

Block Pulls-Conv(2in off ground)
225x3
315x3
365x1
405x1 added briefs and belt
455x1 added Max DL suit/straps down
480x1 straps up

Dimmel DL's
135x3x10

1-Legged Kneeling Leg Curls
50x12
70x2x12
1-Legged Glute Machine
33x15
44x15

Hammer Calf Presses
270x3x25
90x2x25
each leg

Lying Weighted Crunch Machine
35x20
40x20
45x20
Side Cable Crunches
80x20
90x20
100x20






(That was it. I have squats
__________________
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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Old 02-23-2013, 04:05 PM   #38
muscle_g
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is training for that PR total!!
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Join Date: May 2010
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Posts: 1,388
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
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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Saturday 2/23/13 Aux(WK 1)

Straight-Arm Pulldowns
20x3x12
Face Pulls
20x3x12
Reverse-Grip Pulldowns
70x3x12

Wide-Grip Shrugdowns
70x3x12
Neck Harness
15x3x15

Stability Ball Crunches
BWx3x20

Standing One-Legged DB Calf Raises
20x3x20
each leg

Rever Ez-Bar Curls
20x3x20

(That was it. Just some light auxiliary work.)
__________________
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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