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.

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.)

Bench sets are strong!

Thanks

Looks strong. Nice session.

thanks

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.

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!!)

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.)