Muscle_G's 2012 Powerlifting log

[muscle_g]

Saturday 2/18/12 Aux

Straight-Arm Pulldowns
40x12
50x3x12
Face Pulls
40x12
50x3x12

Williams Shrugs(static hold)
50x12
60x12
75x12
4-Way Neck Machine
20x2x20(front)
25x2x20(sides)
30x2x20(back)

Seated Machine Crunches
90x20
100x20
110x20

Seated Calf Raises
70x3x20
Tibia Raises w/mini-band
2x25

Behind the Back Wrist Curls
65x3x20

(That was it, didn't have time to hit any cardio.)

[big_swede]

Intense sessiong G! Looking strong!

[BendtheBar]

Curls, calves, crunches and traps. I use a day like that every now and then when I need a change.

Keep charging hard.

[muscle_g]

Originally Posted by big_swede

Intense sessiong G! Looking strong!

Originally Posted by BendtheBar

Curls, calves, crunches and traps. I use a day like that every now and then when I need a change.

Keep charging hard.

Thanks guys, I use Wed and Sat's to do light Auxiliary work. It's mainly just for active recovery to flush latic acid out of the muscles and serves as a little extra work on the supporting muscles.





Well the past couple of weeks my bodyweight has been on the rise and I have been putting on about 1-2lbs a week. Right now my bodyweight is around 244-245 in the mornings. I don't want to go over the 242 mark so I am gonna get my diet back on track starting tomorrow. Also I am starting my training cycle for the meet tomorrow. Here's how my meal plan will look

Meal 1
2 packets of Oatmeal
3-4 eggs
or
Protein Shake
Banana or Apple

Meal 2
Tuna or Chicken salad sandwich on wheat bread
or
Tuna and Rice

Meal 3
grilled or baked chicken, beef, or fish
rice or pasta
veges

Meal 4(pre-workout)
Protein Shake
Oatmeal or Grits

Meal 5(post workout)
whatever the wife cooks or where ever we might go to eat after the gym

Meal 6(optional)
Protein shake

the meals are subject to change, this is just a basic outline. Also I'm planning on buying a exercise bike to put here at the house that way I can start doing 20-30mins of cardio every morning.

[muscle_g]

My training cycle for the SPF meet in May starts today!! The Goal is a 1550 total, but I am gonna shot for a 1600lbs total in the 242's. Goals are 635 SQ, 460 BP, & 505 DL!!!

[BendtheBar]

Originally Posted by muscle_g

My training cycle for the SPF meet in May starts today!! The Goal is a 1550 total, but I am gonna shot for a 1600lbs total in the 242's. Goals are 635 SQ, 460 BP, & 505 DL!!!

Smash it! 8 weeks until my next meet.

Let's tear it up.

[muscle_g]

Originally Posted by BendtheBar

Smash it! 8 weeks until my next meet.

Let's tear it up.

Heck ya lets go!!!


Monday 2/20/12 Bench(WK 1)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Rotators w/tubing: 2x12(both Int. & Ext.)
Pulldowns: 70x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x3, 6 sets

Close-Grip BP(thumb length from smooth)
225x5
235x5
245x5

Wide-Grip Pulldowns
100x12
120x12
140x12
Chest-Supported Rows(plate loaded)
35x12
45x12
55x8

Rear DB Raises
10x12
15x12
20x12

Hammer Curls
20x12
30x12
40x12

BB Shrugs(on smith, static hold)
225x12
260x12
300x8

Tricep Pushdowns
60x20
70x20

(Good workout, bench sets felt really strong. Everything is feeling pumped, gonna be sore tomorrow.)

[BendtheBar]

Originally Posted by muscle_g

(Good workout, bench sets felt really strong. Everything is feeling pumped, gonna be sore tomorrow.)

We'll see if you can scratch your nose without pain.

[muscle_g]

Originally Posted by BendtheBar

We'll see if you can scratch your nose without pain.

Believe it or not I'm actually not as sore as I though I'd be today lol.

[muscle_g]

Tuesday 2/21/12 Squats

Warm-Up
Leg Extensions: 30x25, 40x25
Seated Leg Curls: 50x15, 60x15

Squats
45x5 Close-Stance
45x5 Med-Stance
45x5 Comp-Stance
135x3
225x2
315x1
335x1 added belt
350x1 added knee wraps
380x1
405x2 added reverse light bands
425x1
the light bands take off very little weight at the bottom!!

Paused Close-Stance SSB Squats
140x5
160x5
190x5
3sec pauses

1-Legged Leg Press(plates on each side)
2PLx12
3PLx12
each leg

(That was it, wife was kinda rushing me. Gonna leave here A*S at home next time!! Also I miscounted my weeks. I'm not supposed to start my meet training cycle until next week.)