Muscle_G's 2011 trying to get big and strong log

[muscle_g]

Originally Posted by Disciple X

Hang in there G. Praying for ya buddy...

Thanks alot Cameron, I appreciate it

[tank]

sorry for your loss g. hope you're feeling better soon.

[muscle_g]

Originally Posted by tank

sorry for your loss g. hope you're feeling better soon.

Thanks Tank. My Grandpa was a good man, and I am sure he is looking down on me and the rest of the family and is proud. Every day he would ask me "what'd you do in the gym today?" and I would tell him and he was always very proud of me and my accomplishments in powerlifting(gym and meets). He would brag to everyone when I would win a meet and even if I placed 2nd, or 3rd he always tell me great job. He will be missed but never forgotten and I know I will one day see him again.

[muscle_g]

I have 2 meets planned so far for the new upcoming year. One in which I'm planning on competeing raw(it'll be the first raw meet I have ever done), and another that I will be geared up for.

Jan 28th: APA Battle of the Carolinas
I will do this meet raw. This will be my first raw meet so my goal will be to total somewhere between 1100-1200

May 5th: SPF North Myrtle Beach Classic
I will do this one geared. Goal will be to total between 1500-1600

Like I said one of my goals for the new year is to start competeing both raw and geared.

[tank]

get after it man. pave the way so i can learn from you.

[muscle_g]

Monday 12/19/11 Bench(WK 6)

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 12x15
Pulldowns: 70x12, 90x12
Mini-Band Pull-Aparts: 2x15

Bench Press
45x12
95x8
135x5
185x3
225x1
265x6
270x6, previous 6 rep PR!!
280x1 Paused(just did this to get a feel for where I am and want to be for Jan 28th)
245x8

Thick-Bar Bench Press(Back flat, feet flat) POR grip
210x5
230x5
250x4

Hammer-High Rows(weight on each side)
80x12
90x12
100x12
55x2x15(one-armed)

Bent-Over DB Raises
10x12
20x12
30x12

Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
100x12
150x12
200x12

Rope Tricep Pushdowns
60x20
70x20

(That was it, good workout. Bench sets felt really strong today. They way the paused set with 280 felt, I believe 300 bench on meet day is possible.)

[Disciple X]

You'll smoke 300 at comp...

[tank]

yeah you've got that g

[BendtheBar]

270x6, previous 6 rep PR!!

Crushed it!

[muscle_g]

Tuesday 12/20/11 Squats(WK 6)

Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 30x25, 50x25
Reverse Hypers: 45x15, 55x15

Squats
45x10
135x5
185x5
225x5
275x5 added Belt
315x3
335x1
365x1 added Knee Wraps
380x lost my balance at the top and that threw everything off and caused me to miss
295x3x3 just a Belt

Close-Stance Squats
225x5
245x5
265x5

1-Legged Leg Press
1PLx12
2PLx12
each leg

1-Legged Reverse Hyper
45x3x12
each leg

Seated Calf Raises
100x3x20(2 legged)
50x2x20(1 legged)

Standing Cable Crunches
100x15
120x15
140x15
160x15
Side Cable Bends
80x15
100x15
120x15

(That was it, legs didn't feel strong tonight. I've got to get back used to walking the weight out and getting set up. My hip is bothering me today and it feels like it is making me favor one side over the other so that was the reason for all of the unilateral work.)