Muscle_G's Single-Ply/Raw Adventures

[big_swede]

Strong benching G!!

[J_Byrd]

getting stronger for sure! whats the bodyweight looking like?

[RobMoriRB]

love the work out MG.....and ur shirt says it all Superman

[muscle_g]

Originally Posted by big_swede

Strong benching G!!

Thanks Swede

Originally Posted by J_Byrd

getting stronger for sure! whats the bodyweight looking like?

Thanks, BW is down to 225lbs

Originally Posted by RobMoriRB

love the work out MG.....and ur shirt says it all Superman

Thanks Rob

[muscle_g]

Tuesday 10/16/12 Squats(WK 3)

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

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added groove breifs, and belt here
365x1 added Centurion suit/straps down
385x2, 5 sets

Close-Stance Squats
225x3x5
no gear

Ultra-Wide Stance Squats
135x2x10

1-Legged Leg Curls
20x12
30x12
each leg
1-Legged Leg Extensions
20x12
30x12
each leg

Seated Calf Raises
70x3x20

Hammer Seated Crunches
30x3x20

(That was it. Squat sets felt good, alot better then last week. Hips still felt like crap so I threw on the old groove briefs for some hip protection.)

[BendtheBar]

Hammering the squats. Solid.

[muscle_g]

Wednesday 10/17/12 Aux(WK 3)

Straight-Arm Pulldowns
20x12
30x12
40x12
Face Pulls
20x12
30x12
40x12
Wide-Grip Pulldowns
70x12
80x12
90x12

Wide-Grip Shrugdowns(static hold)
70x12
75x12
80x12
DB Shrugs
40x3x20
Neck Harness
20x2x15(all 4 sides)

Ab Lounge
BWx2x15

Standing Calf Raises
BWx3x20

Reverse Ez-Bar Curls
25x3x20

(That was it, after this I went bike riding.)

[BendtheBar]

How you like that neck harness work? Brute has been having neck issues and has been contemplating it.

[muscle_g]

Originally Posted by BendtheBar

How you like that neck harness work? Brute has been having neck issues and has been contemplating it.

I actually like the 4 way neck machine better, but I'm working out at my house on Wed and Sat and the neck harness is all I have to work my neck. It's really hits the neck muscles hard though. I really only use the harness for the back of my neck and then I do neck plate raises for the front and sides of my neck.




Thursday 10/18/12 Declines(WK 3)

Warm-Up
Side Raises: 8x12, 10x12
Hammer Curls: 10x15, 15x15
Cable Side Rotators: 10x2x12
Pulldowns: 75x12, 90x12
V-Bar Pushdowns: 20x15, 30x15
Body-Masters Shrugs: 70x12, 90x12

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
315x6
320x6, last rep paused
295x8, last 2 reps paused

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

Hammer-Low Rows(weight on each side)
90x3x12
70x2x12(one-armed)
DB Shrugs(static holds, hook grip)
70x12
80x12
90x12
Rear Delts on Pec-Dec
85x12
100x12
110x12

Hammer Curls
20x12
25x12
30x12

Seated Crunch Machine
PL4x20
PL5x20

(That was it, declines felt very strong today.)

[muscle_g]

Friday 10/19/12 Deadlifts(WK 3)

Warm-Up
Leg Extensions: 20x20, 40x20
Prone Leg Curls: 20x20, 40x20
Glute Machine: 22x15, 33x15
Pulldowns: 75x12, 90x12
Machine Shrugs: 70x12, 90x12

Front Squats(w/Clean Grip)
45x5
95x3
135x1
155x3
175x3
195x3

Deadlifts- Conv(Hook Grip)
135x3
225x1
275x1
315x1
added Hardcore suit/straps down
375x1, 8 sets(4 sets conv, 4 sets sumo)last 2 sets straps up

Dimmel DL's
185x10
205x10
225x10

(That was it, deadlift sets felt strong. Had to hurry today, went to the movies to see Sinister.)