George's Training log

[muscle_g]

Hello everyone, my name is George, I'm 28yrs old, I'm from South Carolina, and I'm a drug free competetive powerlifter. I compete in the APF and APA feds in the 220-242lbs weight classes. Right now I'm getting ready for the APF Battle of the Bad meet on April 17th. Goal is 1490-1500lbs total.

My training is pretty simple, I only train 3 days a week. I have a few ME lifts that I pick from and work up to a heavy triple, double, or single and then I do plenty of assistance work.

Here's what my weekly training looks like
Mon- Bench(Chest, Shoulders, Triceps accessory)
Wed- SQ/DL(Legs, Calves, Abs/Low Back accessory)
Fri- Accessory(Lats/Upper Back, Biceps, Forearms/Grip accessory)

Best lifts are
Gym/Meet
600/585 SQ
385/375 BP
480/480 DL

I'm on week 3 of my training cycle and I will start posting my workouts Monday.

[Beverly McD.]

Nice numbers George. Welcome to the forum!

[P Bo]

Welcome George - seems we are getting a nice pool of powerlifters on AF!

[muscle_g]

Nice numbers George. Welcome to the forum!


Welcome George - seems we are getting a nice pool of powerlifters on AF!

Thanks everyone, it's good to be here:wavey3:

[Pixie]

Hi, George. Nice numbers and good luck with your meet in April.

I like simple training. Sometimes simple is best!!


Welcome George - seems we are getting a nice pool of powerlifters on AF!

Yeah we are!! :hi5:

[UHCougar05]

Thanks everyone, it's good to be here:wavey3:Avoiding the drama at bb.com, eh George. ;) :lol:

[AWR]

Welcome! Looking forward to your posts

[muscle_g]

Hi, George. Nice numbers and good luck with your meet in April.

I like simple training. Sometimes simple is best!!



Yeah we are!! :hi5:

Thanks:) yea I like hitting everything once a week, I feel my recovery is better going only 3 days a week


Avoiding the drama at bb.com, eh George. ;) :lol:

I'm still over there, but yea there is alot of stupid stuff goes on there lol


Welcome! Looking forward to your posts

Thanks, hoping to make some new friends here.

[muscle_g]

Monday 2/22/10 Bench(WK 3)

Treadmill- 5mins

Reverse-Band Bench Press(average bands)
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
315x1(DD shirt)
330x1(DD shirt) Planned opener for the meet
355x1(DD shirt) added bands here
380x1(DD shirt)
405x1(DD shirt) PR with the bands set at this heighth:evil[1]: and it felt easy too!
I had the bands set up so that mid-way through the lift they would give very little to no tension

Incline DB Press
55x2x15

Machine Shoulder Press
80x12
90x12
100x12
Seated Side Raises
10x12
15x12
20x12
Shoulder Rotations
10x2x15(both Int. & Ext.)

Tricep Pushdowns(weight against Mini band)
70+Mini 3x12
Seated One-Arm Overhead DB Extensions
25x12
30x12
35x12
each arm

AB work

(Very good workout today, all bench sets felt really strong. I really think that benching once a week is really helping me.)

[PeteM]

Machine Shoulder Press
80x12
90x12
100x12


Why machine as opposed to DB or bar?

[muscle_g]

Why machine as opposed to DB or bar?

I alternate Machine to DB's from week to week. My shoulders pop out out of joint and back in when I use a barbell for some reason.

[Pixie]

Thanks:) yea I like hitting everything once a week, I feel my recovery is better going only 3 days a week.

I do the same thing. I rotate rep sequences to help keep from going heavy all the time, getting over trained and flaring up old injuries. It's working out nicely. Any other day I go to the gym is just cardio or fluff/rehab.

[Big Sky Guy]

Glad to see another PL log!

[AWR]

Sick session there bro!

[muscle_g]

Sick session there bro!

Thanks man:D

[muscle_g]

Wednesday 2/24/10 SQ/DL(WK 3)

Ellitpical- 5mins

Reverse-Band Squats(average bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps down, Briefs, Belt)
585x1(Leviathan suit/straps up, Briefs, Knee Wraps Belt)
no PR's here, I can tell my body is still trying to get used to heavy geared squats

Block Pulls(Upper Shin level)- Sumo
135x3
225x1
315x1
405x1
455x1(Briefs, Belt)
495x1(Max DL suit/straps up, Briefs, Belt)
515x1(Max DL suit/straps up, Briefs, Belt) I think this is a PR for Block Pulls!!:wiggle:

1-Legged Leg Press
225x2x12(each leg)
Hyper Extensions(against green band)
BW(+ band)x2x12

(That was it, had a pretty good workout. I had to get my son from the gym nursery, so I didn't have time to get in any Ab or Calf work. My lifts right now are feeling strong, but my body is starting to let me know it's needing some rest. So next week I will be doing some deload work.)

[muscle_g]

Friday 2/26/10 Accessory(WK 3)

Stationary Bike- 5mins

Wide-Grip Pulldowns
100x12
120x12
140x12
Nautilus Compound Rows
200x3x12
70x2x12(one-armed) each arm

DB Shrugs
50x12
60x12
70x12
80x12
Lying Rear Delt Machine
25x12
30x12
35x12
25x2x12(one-armed) each arm

Hammer Curls
30x12
35x12
40x12
One-Arm Cable Curls
30x3x12
each arm

Grip Machine(one-handed)
25x3x25
each hand

(That was it, had a good pump going in the lats and upper back. I didn't do the neck machine today because the wife was rushing me:kat: Then we went to Wal-Mart and after I hit a chinese buffet:pig:)

[muscle_g]

Monday 3/1/10 Bench(WK 4)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
250x6
255x5, got off groove on the 6th rep
230x8
Rack Lockouts(thumb length away from smooth grip)
225x3
245x3
265x3

Flat DB Press
45x2x15

BB Shoulder Press(on Smith)
135x2x6
One-Arm Leaning Side Raises
20x3x12(each arm)
Shoulder Horn
3x12
5x12

Lying DB Tricep Extensions
30x12
35x12
40x6
One-Arm Cable Kickbacks
10x3x12
each arm

(That was it, just a quick raw workout. This will be the last week in this training cycle that I'll do Shoulder Presses, because my shoulders are killing me. I'll replace them with some light front raises or something.)

[muscle_g]

Wednesday 3/3/10 SQ/DL(WK 4)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt

Deadlifts- Conv
135x3
225x1
315x1
365x1(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)
screw conventional stance, everything felt extremly heavy tonight for some reason. It's gonna be sumo from here on out. Hopefully my new Fusion suit will be in next week.

Leg Curls
80x12
90x12
100x12
50x2x12(1 legged)
Seated Calf Raises
90x3x20(2 legged)
45x2x20(1 legged)

(That was it, pretty *****ty workout tonight. Everything was feeling heavy.)

[muscle_g]

My back has been feeling like ***** this past couple of weeks. Espaccily on squat and deadlift day. So I am changing my routine to this to give my back some relief

Mon- Squats
Wed- Bench
Fri- Deadlifts

[muscle_g]

Friday 3/5/10 Accessory(WK 4)

Recumbent Bike- 5mins

Pulldowns(behind the neck)
90x12
110x12
130x12
Seated Cable Rows
110x12
125x12
140x12
50x2x12(one armed)

Rear Delt DB Raises(on Incline)
15x12
20x12
25x12
Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

DB Curls
20x12
25x12
30x12
One-Arm Machine Curls
65x12
80x12
95x12
each arm

Chin-Up Bar Holds
2 sets of 30sec holds

(Had a pretty good workout, I tried to do movements that involved the least amount of lower back work, because it still feels like crap.)

[muscle_g]

Starting today I will be changing up my training split to allow my lower back to get some extra rest. As one of the post above said it's still gonna be 3 days a week
Mon- Squats(Legs, Hips, Calves, Abs/Low Back accessory)
Wed- Bench(Chest, Shoulders, Triceps accessory)
Fri- Deadlifts(Lats/UpperBack, Biceps, Forearms/Grip accessory)

and I'll probably throw in some light cardio and some light abs in on Tuesdays and Tursdays(nothing to the extreme, this way I won't break my body down)

This way I will have a day devoted to each lift by itself, and can concentrate totally on each lift.

[AWR]

lookin good bro

[muscle_g]

Monday 3/8/10 Squats(WK 5)

Elliptical- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
495x1(Leviathan suit/straps down, Briefs, Belt) still couldn't hit depth
550x missed, couldn't get set up right and balance was also an issue
540x1(Full gear) still felt a little off, but it still came right up

Front SSB Box Squats
135x5
155x5
175x5
these really hit the quads and abs

Pull-Throughs(on cable)
80x12
90x12
100x12
Adducter/Abducter Machine
100x2x20(both in & out)

Calf Presses
225x3x20(2 legged)
135x2x20(1 legged)

DB Side Bends
50x15
60x15
70x15
Standing Cable Crunches
100x12
120x12
140x12

(Pretty ****** workout today, now that I'm doing squats and dead's on different days now I can get in the accessory work that I have been neglecting.)

[muscle_g]

Wednesday 3/10/10 Bench(WK 5)

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
315x3x3(DD shirt)
Added 3 Board(took off shirt) POR grip
275x3
285x3
Added 2 Board
275x2
I worked out at a different gym today and on my shirted sets I could'nt get set up on the bench right. Kept looseing my arch(bench was slick), but the bench sets still felt swtrong.

Hammer Incline Machine Press(plate loaded)
45x2x15

Shoulder Press Machine
80x10
100x10
120x10
Seated Side Raises
10x12
15x12
25x12
Rear Delts on Pec-Dec
40x3x12

(That was it, didn't hit triceps today. Long day at work and I was pretty tired.)

[muscle_g]

lookin good bro

Thanks man:)

[muscle_g]

Friday 3/12/10 Deadlifts(WK 5)

Exercise Bike- 5mins

Deadlifts- Sumo
135x5
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) planned opener
465x1(Max DL suit/straps up, Briefs, Belt) I hitched this a little on the way up

BB Hip Thrusts
135x10
225x6
315x6

Nuetral-Grip Pulldowns
90x12
110x12
130x12
One-Arm DB Rows
60x10
70x10
80x10
BB Shrugs
135x10
225x10
275x10

BB Curls
45x12
55x12
65x12
One-Arm Cable Curls
30x2x12

(Had a pretty good workout tonight, I think the hitch is more due to my body getting used to the sumo stance again. 490-500 will be the goal for the meet.)

[Aesirian]

Hey Muscle G, I like the 3 day cycle your doing. great recovery benefits. Has never worked for me personally...(Too OCD) ;)

[muscle_g]

Hey Muscle G, I like the 3 day cycle your doing. great recovery benefits. Has never worked for me personally...(Too OCD) ;)

Thanks man. I did a 4 day split for years doing 2 upper body and 2 lower body sessions, but I always felt like crap by the end of the week. I had been reading Ryan Celli's training log and seen he trained 3 days a week, doing Mon- Squats, Wed- Bench, Fri- Deadlifts, and I said I would give it a try. I've been working out for 3 days a week for most of this year and I seem to be getting the rest I need.

[muscle_g]

Monday 3/15/10 Squats(WK 6)

Recumbent Bike- 5mins

Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps)
585x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps)
650x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) PR!!!!

SSB Pause Squats
155x5
205x2x5

(That was it, had a great workout today. I didn't have time for musch assistance work because I had to hurry so I could make it to the PTC meeting at my daughters school. My squats felt alot stronger than they did last week. Got some videos that I will put up later.)

[muscle_g]

Wednesday 3/17/10 Bench(WK 6)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
315x1(DD shirt)
325x1(DD shirt) planned opener
350x1(DD shirt) planned 2nd attempt:D
Rack Lockouts(POR Grip, took off shirt)
295x1
315x1
335x1

Decline Press
225x5
245x5
275x5

Seated DB Front Raises
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12
Rear Delts on Pec-Dec
50x12
65x12
80x12

Overhead Cable Rope Extensions
50x12
70x12
90x12
110x12
Lying One-Arm DB Tricep Extension
25x12
30x12
35x10
each arm

(Had another good workout today!! All bench sets felt strong, I really feel I will hit a PR total at this meet. Also I have decided not to cut any weight for the meet I will go in the 242's. So in other words I have decided to go in fat and healthy, than come in drained and dehydrated lol.)

[muscle_g]

Friday 3/19/10 Deadlifts(WK 6)

Treadmill- 5mins

Deadlifts
135x5
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) 3 sets, planned opener
465x1(Full gear) added Reverse-Bands here(green bands)
485x1(Full gear)

Suspened SSB Good Mornings
155x3x5

BB Glute Bridges
225x5
275x5
315x5

(That was it, gym was closing. My deadlift sets felt ok today, so I didn't get in any upper back or bicep work in.)

[muscle_g]

Monday 3/22/10 SQ/DL(WK 7)

Exercise Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt

Deadlifts
135x5
225x1
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)

Front SSB Box Squats
155x5
205x2x5
1-Legged Seated Leg Curls
65x12
80x12
95x12
each leg

Seated Calf Raises
75x3x20(2 legged)
40x2x20(1 legged)

Side Cable Crunches
110x15
130x15
150x15
AB Wheel
2 sets

(That was it. I didn't do nothing very heavy today. I guess you can call this sort of a deload week. Also doing heavy deadlifts on Fri and then 2 days later doinbg heavy squats on Monday is really over working my deadlifts. So I'm gonna put them on the same day again.)

[muscle_g]

315 Bench
http://www.youtube.com/watch?v=h7pGx...eature=channel

325 Bench
http://www.youtube.com/watch?v=cLNIrNwG3R4

350 Bench
http://www.youtube.com/watch?v=6GI41...eature=channel

[muscle_g]

Wednesday 3/24/10 Bench(WK 7)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x3
255x3
265x3
225x8
135x10

Incline DB Press
45x2x15

Front Raises
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12
Face Pulls
50x3x15

Decline DB Tricep Extensions
25x12
30x12
35x10
One-Arm Tricep Pushdowns
30x12
40x12
50x12
each arm

(Had a pretty good workout, bench sets felt strong and fast. Still nothing very heavy today still kinda deloading.)

[muscle_g]

Friday 3/26/10 Accessory(WK 7)

Treadmill- 5mins
Foam Roller

Assi Chin-Ups
BW-140x10
BW-120x8
BW-100x6
T-Bar Rows
80x4x10(2 sets wide-grip, 2 sets close-grip)
One-Arm Machine Rows
100x12
110x12
120x12
each arm

Bent-Over DB Rear Delt Raises
10x12
15x12
20x12
Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

Hammer Curls
25x12
30x12
35x12
One-Arm Machine Curls
65x3x12(each arm)

Chin-Up Bar Holds
BW 3x failure(these really pump up the forearms and hands!!)

(Had a OK workout, feel like I might be getting a cold.)

[muscle_g]

Monday 3/29/10 SQ/DL(WK 8)

Exercise Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt)
540x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) planned opener

Deadlifts
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Champion suit/straps up, Briefs, Belt)
435x1, 3 sets(Champion suit/straps up, Briefs, Belt) 2 sets conv, 1 set sumo, Planned Opener
well next week I'll be back in my Max DL suit and going sumo(sumo seems way stronger than conv stance does)

Suspended SSB Good Morning(off power rack pins)
115x5
135x5
155x5
Adducter/Abducter Machine
120x2x20(both in & out)

Calf work
Ab work

(Had a pretty good workout considering I felt like crap today. Opener felt good, I will work up to my openers again next week and then it's rest until the meet.)

[AWR]

Nice session bro. Just curious but what do you pull raw?

[muscle_g]

Nice session bro. Just curious but what do you pull raw?

with a sumo stance my best raw pull is something like 440-445, best geared is 480. My best raw conv stance is like 460-465, but I suck lifting geared with a conv stance.

[muscle_g]

Wednesday 3/31/10 Bench(WK 8)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
310x3(DD shirt)
320x3(DD shirt)
330x3(DD shirt) this is 5lbs more than my planned opener

DB Flat Bench
45x15
50x15

Seated Front Raises
10x12
15x12
20x12
Seated Side Raises
10x12
12x12
15x12
Shoulder Rotations(on cable machine)
5x2x15(both Int. & Ext.)

Lying DB Tricep Extensions
30x12
35x12
40x9
Seated One-Arm Overhead Rope Cable Extensions
30x12
40x12
50x10
each arm

(Very good workout today! I went in feeling pretty tired for some reason, got home from work popped a Stacker 3 and I was good to go lol. All bench sets felt really easy too. I also hit a triple with 5lbs more than my planned opener and could went up 10-20 more pounds for a triple, so I don't think my opener will be a problem at all. Next week will be a single working up to just my opener and then it's rest until meet day.)

[muscle_g]

Friday 4/2/10 Accessory(WK 8)

Treadmill- 5mins

Assi. Chin-Ups
BW-140x2x10(Wide-Grip)
BW-140x2x10(Underhand Close-Grip)
Bent-Over 2-Arm DB Rows(DB's in each hand)
50x12
60x12
70x12
One-Arm Seated Cable Rows
50x12
65x12
80x12
each arm

Rear Delt DB Raises(on Incline)
10x12
15x12
20x12
BB Shrugs(on Smith)
135x10
225x10
275x10

BB Curls
55x12
65x12
75x12
One-Arm Cable Curls
30x3x12(each arm)

DB Wrist Curls
15x3x20(Reverse grip)
20x3x20(Regular grip)

(Good workout today! Got a nice pump in my Upper Back and Lats today. I really like the Bent-Over 2-Arm DB Rows and Chin-Ups they really hit my upper back hard. Also I think these and the other movements I rotate in really help out all 3 of my lifts.)

[muscle_g]

Monday 4/5/10 SQ/DL(WK 9)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(Leviathan suit/straps down, Briefs, Belt)
540x1(Leviathan suit/straps up, Briefs, Belt, Knee Wraps) Planned opener

Deadlifts- Conv
135x3
225x3
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
435x1, 3 sets(Max DL suit/straps up, Briefs, Belt) Planned Opener, 2 sets conv, 1 set sumo(sumo felt like crap, conv stance was very fast and strong feeling)

Calf work
Ab work

(That was it. Squats felt heavy today but my opener still flew up. Deadlifts felt very easy, I think I'm gonna go with a conventional stance at this meet.)

[AWR]

Some legit stuff there brotha!

[muscle_g]

Some legit stuff there brotha!

Thanks alot buddy:)

[AWR]

What numbers you plan to use on your Squat being that 540 is your opener

[muscle_g]

What numbers you plan to use on your Squat being that 540 is your opener

1st- 540
2nd- 565
3rd- 590

[muscle_g]

Wednesday 4/7/10 Bench(WK 9)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
295x1(DD shirt)
325x1(DD shirt) Planned opener, this felt alot easier than the 295

Incline DB Press
40x15
45x15

Side Raises
10x12
12x12
15x12

One-Arm Tricep Pressdowns
40x12
50x12
60x12
each arm

(Good workout! Everything is feeling nice and strong, also it is feeling good to be cutting out all of the volume lol.)

[muscle_g]

About to head out to the weigh in's. My bodyweight is around 230-231 so I know I'll be in the 242's. I will update later on today on what my bodyweight is.

[UHCougar05]

About to head out to the weigh in's. My bodyweight is around 230-231 so I know I'll be in the 242's. I will update later on today on what my bodyweight is.Cut to 220! :p

I keed, I keed! :lol:

[muscle_g]

Cut to 220! :p

I keed, I keed! :lol:

I thought about it, but this time I'm gonna go in fat and healthy instead of drained and depleted lol.



I weighed in at 230lbs, so that puts me in the 242's

My openers are
540 SQ
325 BP
435 DL

[UHCougar05]

I thought about it, but this time I'm gonna go in fat and healthy instead of drained and depleted lol.



I weighed in at 230lbs, so that puts me in the 242's

My openers are
540 SQ
325 BP
435 DL
Sounds like a plan. SFW George!

I cut from 253 to 240 (thought I was 244-245, scale was off) for a Strongman show. Never again... :(

[roadwarrior]

Good luck at the meet George. SFW!:poser:

[muscle_g]

Had a good meet I will post warm ups and attempts

Squats
warm ups
135x5
225x3
275x2
315x1
405x1 added briefs here
495x1 added suit straps down here

1st- 540 3 whites
2nd- 565 3 whites felt easy
3rd- 590 missed, felt good going down but when I started up out of the hole I fell forward and the spotters had to grab it, this would have been a meet PR

Bench
warm ups
45x10
135x5
185x3
225x2
275x1 added shirt here
295x1

1st- 325 3 whites, this felt very easy
2nd- 350 3 whites, again easy
3rd- 375 3 whites, this is a full meet PR!!! Also I believe I had 5-10 more pounds in me!

Deadlifts
warm ups
135x3
225x1
315x1 added briefs here
405x1 add suit straps down here

1st- 435 3 whites felt easy!
2nd- 460 3 whites, felt just as easy as my opener
3rd- 485 3 whites, meet PR!!! also like bench it felt as if I had 5-10 more pounds in me

1425 total, PR total!!!

placed 3rd in the 242 Mens Open

[muscle_g]

Recumbent Bike- 15mins
Foam Rolling
Stretching

I was also gonna get in the pool and hot tub but some kid puked in the pool and they had to close it down for the day.

[roadwarrior]

Good meet G.

Too bad on the pool. I always feel like public pools and hot tubs are just people soup... now you've confirmed it. I won't be getting in one soon!

[muscle_g]

Good meet G.

Too bad on the pool. I always feel like public pools and hot tubs are just people soup... now you've confirmed it. I won't be getting in one soon!

Thanks Roadwarrior:)

[muscle_g]

These are my best lifts from the meet last weekend

565 SQ http://www.youtube.com/user/GeorgeRo.../8/ftsFqm11rgQ

375 BP http://www.youtube.com/user/GeorgeRo.../4/-ySeWtj18Fg

485 DL http://www.youtube.com/user/GeorgeRo.../1/Zn4cARr3gBs

[P Bo]

Congrats on a great meet G!

The vid links above don't work for some reason.....

[roadwarrior]

Same on vid links...they show an invalid username error on youtube. I didn't do any troubleshooting though.

[muscle_g]

Yall try these

565 SQ http://www.youtube.com/user/GeorgeRollins#p/u/8/ftsFqm11rgQ

375 BP http://www.youtube.com/user/GeorgeRollins#p/u/4/-ySeWtj18Fg

485 DL http://www.youtube.com/user/GeorgeRollins#p/u/1/Zn4cARr3gBs

[roadwarrior]

Nice work George. That 375 went up nice and smooth. You've got more in you.

[muscle_g]

Nice work George. That 375 went up nice and smooth. You've got more in you.

Thanks man:)



Monday 4/26/10 SQ/DL(WK 1)

Recumbent Bike- 5mins

Squats
45x10
135x5
185x5
225x5
275x5 added belt here
315x5

Stiff-Legged Deadlifts
135x3
225x3
275x3
315x3

Hyper Extensions(against green band)
BW+Bandx2x12
Adducter/Abducter Machine
110x2x20(both in & out)

1-Legged Seated Calf Raises
45x3x20(each leg)

DB Side Bends
60x15
70x15
80x15
Seated Crunch Machine
95x20
110x20
125x20

(Good workout today, just trying to get back into the swing of things. All squat sets felt nice and easy, my stiff-legs all felt good except the set with 315. It didn't feel extremly heavy, just felt heavy(guess that explains it lol). Gonna work on my raw strength this cycle to build my raw base back up, and then get back into the gear when I start getting ready for the APA meet in August.)

[muscle_g]

Wednesday 4/28/10 Bench(WK 1)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
240x6
245x6
225x8
Rack Lockouts(close-grip, thumb length away from smooth)
225x5
245x5
275x3

Flat DB Press
45x15
50x15

Machine Shoulder Press
100x12
110x12
120x12
Side Raises
10x12
12x12
15x12
Shoulder Rotations
10x2x15(both Int. & Ext.)

Decline DB Tricep Extensions
20x12
25x12
30x12
One-Arm Tricep Pushdowns
30x12
40x12
50x12
each arm

(Good workout, all bench sets were fast and easy but I was feeling off slightly(body just trying to get back in rythem?). I am hoping to get around 315 raw by the end of the training cycle.)

[muscle_g]

Friday 4/30/10 Accessory(WK 1)

Treadmill- 5mins

Assi Chin-Ups
BW-130x2x10(wide-grip)
BW-130x2x8(close-grip)
Seated Cable Rows
95x12
110x12
125x12
One-Arm DB Rows
60x12
65x12
70x12
each arm

Bent-Over DB Raises
15x12
20x12
25x12
Nautilus 4-Way Neck Machine
25x2x20(all 4 sides)

Alt. DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
30x3x12(each arm

DB Wrist Curls
15x3x20(reverse grip)
20x3x20(regular grip)

(Had a OK workout today, but everything was feeling heavy. Everything was pretty pumped though after I left the gym.)

[muscle_g]

Monday 5/3/10 SQ/DL(WK 2)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x5
275x3
315x3 added belt here
365x1
405x1 added knee wraps

Rack Pulls(mid shin level)- conv
135x3
225x1
315x1
405x1
455x1

BB Step-Ups
95x6
115x6
135x6
Pull-Throughs(on cables)
100x12
110x12
120x12

Calf Presses(on leg press)
225x3x20(2 legged)
135x2x20(1 legged)

Side Cable Crunches
100x15
120x15
140x15
Standing Cable Crunches
100x12
120x12
140x12

(Had a good squat workout today, but my deadlift sets felt heavy. I hate raw work but I know it is needed to be strong in the gear.)

[muscle_g]

Wednesday 5/5/10 Bench(WK 2)

Elliptical- 5mins

Reverse-Band Bench Press(Green bands)
45x10
95x8
135x5
185x3
225x2
275x3 added bands here
295x3
315x3
335x2, missed 3rd rep

Incline DB Press
45x15
50x15

BB Shoulder Press(on Smith)
115x10
125x8
135x8
Seated Side Raises
12x12
15x12
20x12
Shoulder Rotations(on flat bench)
10x2x15(both Int. & Ext.)

Tricep Pushdowns
120x12
140x12
160x12
Overhead One-Arm DB Extensions
25x12
30x12
35x12
each arm

(Had a better than expected workout today. When I got off from work I was pretty tired and sleepy, so I took a drank a protein shake and took some vitamins and minerals and a stacker 3 and I was good to go.)

[muscle_g]

Monday 5/24/10 SQ/DL(WK 5)

Recumbent Bike- 5mins

Box Squats(18in Box)
45x10
135x5
225x5
315x5
365x3 added belt here
405x3
225x2x3(close-stance, 12in box)

Deadlifts- Conv
135x3
225x1
315x1
365x1
405x1 added belt here
425x1
455x1
315x2x3(Speed sumo stance, no belt)

Reverse Hypers
50x10
100x10
135x10
Kneeling 1-Legged Leg Curls(plate loaded)
50x3x12
each leg

Standing Calf Raises
100x3x20(2 legged)
BWx2x20(1 legged)

DB Side Bends
60x15
70x15
80x15
Lying Crunch Machine
40x3x20

(That was it, I had a pretty good workout today. Squats felt alot better than last weeks did, and this is the first time I have worked up this heavy on deadlifts since my meet back in April. So far everything is feeling good and I can't wait to get back into my gear!)

[muscle_g]

Wednesday 5/26/10 Bench(WK 5)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8
Rack Lockouts(POR grip)
275x3
295x3
315x1
330x missed
225x5(close-grip, thumb length away from smooth part)

Flat DB Press
45x15
50x12

Seated DB Front Raises
12x12
15x12
20x12
Side Raises
10x12
12x12
15x12
DB Shoulder Rotations(on flat bench)
8x2x15(both Int. & Ext.)

Tricep Pushdowns
130x12
150x12
170x12
Seated Overhead One-Arm DB Extensions
25x12
30x12
35x12
each arm

(Bench sets today felt strong depite me not feeling my best today. I believe it's either allergies or either I'm getting a cold or something.)

[roadwarrior]

Looking good G. Nice work on the bench... good volume, good load.

[muscle_g]

Thanks man:)



Friday 5/28/10 Accessory(WK 5)

Elliptical- 5mins

Wide-Grip Pulldowns
PL5x12
PL7x12
PL9x12(plates didn't have weight on them so I'm just putting the number of plates)
Magnum Machine Rows
100x12
125x12
150x12
175x12
One-Arm DB Rows
65x12
75x12
85x12
each arm

Bent-Over Rear Delt DB Raises
20x12
25x12
30x12
Machine Shrugs(these really pumped my traps!!)
120x12
140x12
160x12

BB Curls
30x10
40x10
50x10
One-Arm Overhead Cable Curls
10x12
20x12
30x12
each arm

HG100x2x10
HG150x2x5
HG200x2x3
each hand, done both regular and inverted

(Good workout everything was nice and pumped. I'm really liking the new gym.)

[muscle_g]

Monday 5/31/10 SQ/DL(WK 6)

Recumbent Bike- 5mins

Reverse-Band Squats
45x10
135x5
225x5
275x3
315x1
365x3 added bands here, and belt
405x3
455x1
475x1
495x1 added knee wraps here, also this is a raw PR!!!:D

Suspended SSB Good Mornings(off power rack pins)
135x5
155x5
175x3, dang this felt heavy!!
135x5
just counted the bar as a 45lbs bar

Power Squat Machine(plates on each side)
1PLx5
2PLx5
3PLx5
4PLx5
Multi Hip Machine
90x2x15(all 4 sides)

Calf Presses(on leg press)
245x3x20(2 legged)
155x2x20(1 legged)

Side Cable Crunches
100x15
120x15
140x15
Incline Board Sit-Ups
BWx3xfailure

(That was it, squats felt pretty good today. I got a raw PR on reverse-band squats. This was my off week from deadlifts.)

[muscle_g]

Wednesday 6/2/10 Bench(WK 6)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
260x3
270x3
280x3
300x1, just wanted to hit a heavy single
Added 3 Board(POR grip)
275x5
295x missed, got off groove
Added 2 Board
225x5, paused last rep

Incline DB Press
45x15
50x15

Front Raises
15x12
20x12
25x12
Side Raises
12x12
15x12
20x12
Shoulder Rotations(on cables)
10x2x15(both Int. & Ext.)

Lying DB Tricep Extensions
25x12
30x12
35x8
One-Arm Cable Tricep Kickbacks
20x3x10
each arm

(Had a good workout today. On the set with 300 I was coming up with the bar, about halfway up my spotter just slightly touched it but he said he didn't put any pressure or anything on the bar. I know he didn't because it didn't feel like it got any lighter lol. Also I measured my arms and both measured exactly 17in )

[muscle_g]

Friday 6/4/10 Accessory(WK 6)

Treadmill- 5mins

Neutral-Grip Pulldowns
100x12
120x12
140x12
160x12
Hammer Strength High Rows(weight on each side)
1plx12
1pl+25x12
1pl+35x12
2plx12
One-Arm Seated Cable Rows
25x12
50x12
75x12

Rear Delt DB Raises(on incline)
15x12
20x12
25x12
Neutral-Grip Shrugdowns
90x12
110x12
130x12

Ez-Bar Preacher Curls
35x12
55x12
55x10
One-Arm DB Concentration Curls
15x3x12(biceps burnt!!)
each arm

BB Wrist Curls
Reverse
20x2x20
Regular
25x2x20

(Had a good workout today, I really felt my upper back working today. I was planning on doing some T-Bar Rows today but my lower back is still tight feeling from Monday's workout, so I did movements where I was not bent over.)

[muscle_g]

Monday 6/7/10 SQ/DL(WK 7)

Exercise Bike- 5mins

Box Squats(18in box)
45x10
135x5
225x5
315x5
365x5 added belt here
405x3
this box puts me a little above depth. About a 1.5in or so

Reverse-Band Deadlifts(green bands)
135x3
225x1
315x1
365x1 added bands here
405x1
455x1 added belt here
495x1
515x1

BB Step-Ups
135x3x8
each leg
Adducter/Abducter Machine
100x2x20(both in & out)

Hammer Horizontal Calf Raises
4plts 3x20(2 legged)
2plts 2x20(1 legged)

DB Side Bends
70x15
80x15
90x15
Seated Crunch Machine
40x20
50x15
60x15

Treadmill- 10mins

(That was it, felt off today due to lack of sleep. I could really feel it on squats.)

[AWR]

Everything has been looking solid. But where you been bro for the past month or so?

Hope everything is going well

[muscle_g]

Sorry just keep forgetting to update my log here:( I will make some updates again. Right now I am training for a meet on Aug 28th, I will be on week 4 of my training cycle this coming Monday. Here's my workouts from this past week

[muscle_g]

Monday 7/5/10 SQ/DL(WK 3)

Didn't get to do my cardio warm-up, partner was waiting for me

Reverse-Band Squats(green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
585x1(T-Rex suit/straps down, Briefs, Belt, Knee wraps) still didn't hit depth
635x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) almost there lol
675x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) right at depth, 25lbs PR on the reverse bands!!

got videos of my last 2 sets, will upload them when I get them on the computer

Suspened SSB Good Mornings
155x5
175x5
195x5

1-Legged Leg Press
165x12
255x12
345x12
each leg
Adducter/Abducter Machine
125x2x20(both in & out)

Hammer Horizontal Calf Presses
210x3x20(2 legged)
120x2x20(1 legged)

DB Side Bends
55x15
65x15
75x15
Ab Wheel
BWx2x6

Recumbent Bike- 12mins

(Had a awesome workout today!! Hit a 25lbs PR today! The T-Rex is a awesome suit, lots of pop out of the whole, I can't wait until I get it fully broken in.)

[muscle_g]

Wednesday 7/7/10 Bench(WK 3)

Elliptical- 5mins

Reverse-Band Bench Press(green bands)
45x10
95x8
135x5
185x3
225x2
275x1
315x1 added bands here
335x1
365x1(DD shirt)
385x1(DD shirt) hardest set of the day
405x1(DD shirt) easy!!
425x1(DD shirt)20lbs PR, just as easy as the 405!!
stopped there, wife was rushing me

got videos of last 2 sets, will upload them later

Hammer Iso-Wide Grip Chest Press(done these instead od DB's because my right shoulder is bothering me)
45x2x20
70x20

BB Shoulder Press(on Smith)
135x6
145x6
155x6
DB Side Raises
15x12
20x12
25x12
Shoulder Horn Rotations
5x2x15

Rope Tricep Pushdowns
80x12
100x12
120x12
One-Arm Seated Overhead DB Extensions
30x12
35x2x10
each arm

Exercise Bike- 15mins

(Kinda felt like crap today, just didn't really have no energy. I hit a 20lbs PR on the bands today and my bench sets felt strong and fast, but just felt like something was lacking today energy wise. Oh well still a good workout!! On another note, my right shoulder has been hurting and aching ever since Sunday.)

[muscle_g]

Friday 7/9/10 Accessory(WK 3)

Treadmill- 5mins

Neutral- Grip Pulldowns
100x12
120x12
140x12
160x8
Body Masters Rows
100x12
120x12
140x12
160x12
One-Arm Hammer DY Rows
70x2x12
each arm

Rear Delt DB raises(on incline)
12x12
15x12
20x12
Cable Crossover Shrugs
70x3x12

Alt DB Curls
20x12
25x12
30x12
One-Arm Cable Curls
30x3x12
each arm

Wrist Roller
4sets

no cardio today

(Had a good workout, upper back had a great pump!)

[muscle_g]

also here is some squat and bench videos from this past week too

635(i think this might have been a little high)
http://www.youtube.com/watch?v=sp4ZopYWgrc

675
http://www.youtube.com/watch?v=E0Vx9O4Vanc

405
http://www.youtube.com/watch?v=cWO6nE0bI-U

425
http://www.youtube.com/watch?v=x4MSM_AR1Pc

[roadwarrior]

Nice work G.

[AWR]

good work bro and nice to see you back at loggin. but if your busy its well understood lol

[muscle_g]

Nice work G.

Thanks:)


good work bro and nice to see you back at loggin. but if your busy its well understood lol
Thanks man not busy just forgetfull lol

[muscle_g]

Monday 7/12/10 SQ/DL(WK 4)

Recumbent Bike- 5mins

High-Box Squats(about 1in above depth)
45x10
135x5
225x3
275x2
315x1
370x2(Belt)

Deficit Pulls(standing on thick Bumper plate)
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Max DL suit/straps down, Briefs, Belt)
425x1(Max DL suit/straps up, Briefs, Belt) hitched this at lockout
315x3, took off gear her
225x3
135x3

(That was it, felt weak today and everything was pretty much feeling like crap, so I stopped there.)

[muscle_g]

Wednesday 7/14/10 Bench(WK 4)

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
260x6, lower back was cramping on this set
265x5 missed 6th rep because my lower back cramped up and caused me to flatten out
240x8 paused last rep
Rack Lockouts(POR grip)
300x3
320x1, 2 sets
back and chest were cramping up through whole workout

Decline DB Press
45x2x20
neck cramped up on these

Machine Shoulder Press
100x10
125x10
150x10
Side Raises
20x12
25x12
30x12
Shoulder Rotations(on cables)
10x2x15(both Int & Ext)

Lying DB Tricep Extensions
25x12
30x12
35x6, BURNT!!
One-Arm Cable Tricep Kickbacks
20x3x12
each arm

Recumbent Bike- 12mins

(Bench sets felt OK, but my back and chest was cramping up bad. I have drank about a gallon and a half of water today, and I took potassium about a hour before I went to the gym. So I don't know what was causing it?)

[muscle_g]

Friday 7/16/10 Accessory(WK 4)

Treadmill- 5mins

Wide-Grip Pulldowns
110x12
130x12
150x10
Bent-Over DB Rows(dumbbells in each hand)
40x12
45x12
50x12
55x12
One-Arm Seated Cable Rows
50x3x12
each arm

Face Pulls
100x12
120x12
140x12
4-Way Neck Machine
10x20
15x15
all 4 sides

Seated DB Curls(forgot how hard these were sitting lol)
15x12
20x12
25x12
One-Arm Concentration Curls
20x3x12
each arm

Chin-Up Bar Hangs
BWx3xfailure

Recumbent Bike- 15mins

(Had a pretty good workout. I really felt the Bent-Over DB Rows in my entire upper back.)

[muscle_g]

Next week I'll be working out Monday, Tuesday, and early Wednesday morning. I'll be on vacation from work, so me, the wife, and the kids are heading out to the beach for the week Wednesday morning and will come back Sunday.

[muscle_g]

Monday 7/19/10 Squats(WK 5)

Recumbent Bike- 5mins

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
495x1(T-Rex suit/straps down, Briefs, Belt) didn't hit depth
560x missed, went up, then went down, then started back up and got folded over(still learning the suit I guess. Walk out is what messed me up!!
540x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) easy down and up, probably an opener

tried doing a few sets of deadlifts, but back was not having it

Reverse Hypers
45x12
70x12
95x12
Standing Leg Curls
11x12
22x2x12
each leg

Recumbent Bike- 20mins

(That was it, things were going kind of ****ty today. Squats felt like crap and I didn't have anything left for deadlifts.)

Next week I'm gonna switch my routine up after we get back from the beach. I feel like I haven't been able to give it my all on deadlifts here lately so This is what I'm switching it to.

Mon- Squats
Wed- Bench
Fri- Deadlifts

[muscle_g]

Tuesday 7/20/10 Bench(WK 5) benched today because we will be leaving for the beach tomorrow

Elliptical- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
275x1
295x1(DD shirt)
330x3(DD shirt)
340x3(DD shirt)
350x3(DD shirt) 3 rep PR!!!:D
Added reverse green bands, took off shirt(POR grip)
315x1, 3 sets

Incline DB Press
50x15
50x12

DB Front Raises
15x12
20x12
25x12
Wide-Grip BB Upright Rows
65x2x10
75x10
Face Pulls
60x12
80x12
100x12

Incline DB Tricep Extensions
30x12
35x12
40x12
One-Arm Tricep Pushdowns
15x12
20x12
25x12
each arm

Recumbent Bike- 15mins

(Good workout today! Bench sets felt nice and strong, and I also hit a 3 rep PR Also I done a couple of sets of machine rows today and yesterday, just so I could get some back work in this week.)

[muscle_g]

Monday 7/26/10 SQ/DL(WK 6)

didn't get to do my cardio warm up, got the the gym late

Reverse-Band Box Squats(legal depth, green bands)
45x10
135x5
225x3
275x2
315x1
365x1 added bands here
405x1
455x1(Briefs, Belt)
495x1(Briefs, Belt)
545x1(T-Rex suit/straps down, Briefs, Belt)
585x1(T-Rex suit/straps down, Briefs, Belt)
615x1(T-Rex suit/straps down, Briefs, Belt) 15lbs PR!!!:D

Deadlifts
135x3
225x1
315x1
365x1(Briefs)
405x1(Briefs, Belt)
425x1(Max DL suit/straps up, Briefs, Belt)
440x1(Max DL suit/straps up, Briefs, Belt) sumo stance on this set

1-Legged Leg Press(plates on each side)
1PLx12
2PLx12
3PLx10
4PLx10
each leg
Prone Leg Curls
80x3x12

Hammer Horizontal Calf Presses
250x3x20(2 legged)
160x2x20(1 legged)

Side Cable Crunches
90x15
110x15
130x15
Reverse Trunk-Ups
BWx2x12

no cardio today I am beat!!

(Had a great workout today, squats felt really strong and deadlifts felt like crap. I know I said I was gonna deadlift on a different day but I got to thinking that I am to far into the training cycle to switch things up too drastically.)

[muscle_g]

Wednesday 7/28/10 Bench(WK 6)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
275x1
295x1(DD shirt)
325x1(DD shirt)
350x1(DD shirt) planned opener, easy and fast
375x1(DD shirt) planned 2nd attempt, also felt easy but a little harder than the 350 did
Added 3 Board, took off shirt(POR grip)
275x3
295x3
Added 2 Board
275x2x3

Flat DB Press
40x20
45x20

Seated Front DB Raises
15x12
20x12
25x12
Seated Side DB Raises
5x3x25
Shoulder Horn Rotations
5x15
8x15

Decline DB Tricep Extensions
25x12
30x12
35x12
Seated One-Arm Overhead Rope Cable Extensions
20x12
30x12
40x12
each arm

Treadmill- 20mins

(Very good workout today! I got videos of my planned opener and 2nd attempt, and I will upload them on the computer tomorrow sometime.)

[roadwarrior]

Good work G.

[muscle_g]

Good work G.

Thanks man:)

here's the videos of my planned opner and 2nd attempt

350lbs
http://www.youtube.com/watch?v=QB4k2cTJo0A

375lbs
http://www.youtube.com/watch?v=F9py35wY8nc

[muscle_g]

Friday 7/30/10 Accessory(WK 6)

Treadmill- 5mins

Wide-Grip Pulldowns
100x12
125x12
150x8
Icarian Machine Rows
wide-grip
110x12
130x10
150x10
close-grip
80x12
100x12
One-Arm DB Rows
85x3x10
each arm

Bent-Over DB Rear Delt Raises
20x12
25x12
30x12
Machine Shrugs
100x12
120x12
140x12
160x12

Hammer Curls
20x12
25x12
30x12
One-Arm Machine Preacher Curls
20x12
30x12
40x10
each arm

Pinch-Grip Holds(thick bumper plate)
25x3xFailure
each hand
Plate-Flip Catches(bumper plate)
3-4 sets with each hand with the 10lbs bumper plate

Recumbent Bike- 20mins

(Had a pretty good workout today. Back was nice and pumped, Bi's, and hands/forearms also got a good workout. I really like my accessory days because I feel it gives me a break from the heavy training that I do early in the week.)

[muscle_g]

Monday 8/2/10 SQ/DL(WK 7)

Reverse Hyper
25x2x12

Squats
45x10
135x5
225x3
275x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt)

Deadlifts
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
450x1(Max DL suit/straps up, Briefs, Belt) Planned opener, felt easy
475x1(Max DL suit/straps up, Briefs, Belt) planned 2nd attempt, added green reverse bands here
500x1(Max DL suit/straps up, Briefs, Belt) planned 3rd attempt
550x1(Max DL suit/straps up, Briefs, Belt) PR!!

Green Band Good Mornings
Bandx3x20
Adducter/Abducter Machine
100x2x20(both in & out)

Standing Calf Raises
90x3x20(2 legged)
BWx2x20(1 legged)

DB Side Bends
60x15
70x15
80x15
Standing Cable Crunches
100x15
120x15
140x15

(Had a good workout, done a light deload on squats and worked up to my opener on deadlifts and hit a PR with the reverse bands. All in all this training cycle has gone by great. I already can't weight to get out of my gear and work on my raw strength lol.)

[AWR]

Thats some work bro! GJ

[muscle_g]

Thats some work bro! GJ

Thanks man:)



Wednesday 8/4/10 Bench(WK 7)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
240x6
245x6
225x8, paused last rep

Decline DB Press
40x2x20

Seated Front Raises
15x12
20x12
25x12
Wide-Grip BB Upright Rows(on Smith)
65x12
85x12
105x12
Shoulder Rotations(on cables)
20x2x15(both Int & Ext)

Incline DB Tricep Extensions
25x12
30x12
35x12
40x5, BURNT!!
One-Arm Tricep Cable Kickbacks
10x12
20x12
30x12
each arm

Recumbent Bike- 15mins

(Just a deload bench day today. All bench sets felt fast and easy. Next week I will be back in the shirt for some heavy triples and that will be my last heavy bench day until the meet.)

[muscle_g]

Friday 8/6/10 Accessory(WK 7)

Reverse- Hyper
25x2x15

V-Bar Pulldowns
80x12
100x12
120x12
140x8
Chest-Supported Rows(like I said these feel extremly heavy to me)
45x10
55x8
65x6
1-Arm Magnum Machine Rows
72x3x12
each arm

Rear Delt DB Raises(on Incline)
12x12
15x12
20x12
4-Way Neck Machine
20x2x20(all 4 sides)

Alt DB Curls
20x12
25x12
30x12
One-Arm DB Concentration Curls
20x3x12
each arm

BB Wrist Curls
Regular
45x3x20
Reverse
35x3x20

Treadmill- 20mins

(Had a ok workout today. Been feeling tired all day, but as I got into my workout I started feeling better.)

[muscle_g]

Monday 8/9/10 SQ/DL(WK 8)

Reverse Hyper
25x2x15

Box Squats(legal depth)
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(T-Rex suit/straps down, Briefs, Belt)
495x1(T-Rex suit/straps down, Briefs, Belt)
540x1(T-Rex suit/straps down, Briefs, Belt) PR!!! this was a grinder on the way up, I wasn't set up right and my stance got uneven but it still went up

Deadlifts
135x3
225x1
315x1
365x1(Briefs, Belt)
405x1(Max DL suit/straps down, Briefs, Belt)
450x1(Max DL suit/straps up, Briefs, Belt) Planned opener

Power Squats(plate on each side)
1PLx5
2PLx5
3PLx5
4PLx5
5PLx5
6PLx2 BURNT!!
Reverse Hypers
45x12
70x12
95x12, 2 sets

no Cardio today

(That was it, I was pretty much wiped out by the end of this, so I decided to skip out on abs and calves assistance tonight. I didn't really feel at my best today, but still managed to hit a PR on squats.)

[AWR]

Make it rain brotha!

[muscle_g]

Wednesday 8/11/10 Bench(WK 8)

got to the gym late again so no cardio warm-up

Bench Press
45x10
95x8
135x5
185x3
225x2
245x1
275x1
295x1(DD shirt)
335x1(DD shirt) felt heavy as crap
225x8 last rep paused
well workout didn't go as planned, Ive been working long hours this week and was supposed to hit some shirted triple today but everything felt extremly heavy. Just exhausted and probably stressed a little

Hammer Incline Press(weight on each side)
45x20
70x15
70x8

DB Front Raises
20x12
25x12
Seated Side Raises
15x2x12

Tricep Rope Pushdowns
60x12
80x12
100x12
One-Arm Seated Overhead DB Extensions
20x20
30x20
each arm

(That was it, pretty much had a crappy workout today. First off I didn't take my Jack3d before I went to the gym because I wanted to sleep tonight, and felt off on all my bench sets, so I cut down considerably on the assistance work. Oh well it's like I always say, everyday can't be a good one lol.)

[muscle_g]

Friday 8/13/10 Accessory(WK 8)

Treadmill- 5mins

Neutral-Grip Pulldowns
80x12
100x12
120x12
140x12
Life Fitness Machine Rows
100x12
120x12
140x12
50x12(one-armed)
70x12(one-armed)
One-Arm DB Rows(on Incline)
80x2x10
each arm

Face Pulls
80x12
100x12
120x12
Neutral-Grip Shrugdowns
100x12
110x12
120x12

Seated DB Curls
15x12
20x12
25x12
One-Arm DB Preacher Curls
20x3x12
each arm

Chin-Up Bar Hangs
BWx3xFailure

Recumbent Bike- 20mins

(Had a pretty good workout today. Tried doing some Bent-Over BB Rows today but they just hurt my low back to much(and not in a good way), Think I'll just stick to my T-Bar Rows, Machine Rows, DB Rows, and Seated Cable Rows for all my rowing exercises.)

[muscle_g]

Monday 8/16/10 SQ/DL(WK 9)

Reverse Hyper
25x15
35x15

Squats
45x10
135x5
225x3
275x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
495x1(T-Rex suit/straps down, Briefs, Belt) a little high
550x1(T-Rex suit/straps up, Briefs, Belt, Knee Wraps) planned opener, felt easy:)

Rack Pulls(just below knee level)
135x3
225x1
315x1
405x1
450x1 added belt here, planned opener
405x10(knee level)
just wanted to work the top part of my deadlifts, that way my lower back wouldn't get too beat up

Calf work
Ab work

(Good workout today! My opener on squats and deads felt easy:D I got some videos and I will post them tomorrow when I download them to the computer.)

[roadwarrior]

Nice work G... openers looking good. What are you thinking for lift 2 and 3? When is your meet again? I'm sure you posted but I'm too lazy to look for it. :)

[muscle_g]

Nice work G... openers looking good. What are you thinking for lift 2 and 3? When is your meet again? I'm sure you posted but I'm too lazy to look for it. :)

on squats I'm hoping to go
550 1st
575 2nd
600 3rd

meet is Aug 28th


Here's the videos from yesterdays workout

550 squat
http://www.youtube.com/watch?v=ln3e48SDnWY

450 Rack Pull
http://www.youtube.com/watch?v=wiGDuAGbSb4

405 rack pull for 10 reps
http://www.youtube.com/watch?v=BMxfg-M2nLY

[muscle_g]

Wednesday 8/18/10 Bench(WK 9)

Recumbent Bike- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
275x1
315x1(DD shirt)
350x1(DD shirt)planned opener, http://www.youtube.com/watch?v=QD31xhcTl0s
225x10, just to get some rep work in

Machine Flat Bench(plate loaded, weight on each side)
45x20
55x20

Side Raises
15x15
20x15
25x15

One-Arm Tricep Pushdowns
40x12
50x12
60x12
each arm

( Had a OK workout today, bench sets felt strong. This is my last bench workout until the meet.)

[muscle_g]

Friday 8/20/10 Accessory(WK 9)

Recumbent Bike- 5mins

Neutral-Grip Pulldowns
80x12
100x12
120x12
140x12
Chest-Supported Rows
25x12
35x12
45x10

Rear Delt DB Raises(on Incline)
15x3x12

One-Arm Cable Curls
20x12
30x12
40x12
each arm

Pinch-Grip Holds
25x3xFailure
each hand

(That was it, last workout until the meet.)

[muscle_g]

Sorry everyone it's been a little while since I have posted here. I am gonna start back posting my workouts here again. Right now I am getting ready for my first raw meet, it's on January 29th

[muscle_g]

Friday 10/8/10 Accessory(WK 5)

Didn't do my cardio warm up

Reverse Hypers
45x2x15

V-Bar Pulldowns(thick-bar handle)
100x12
120x12
140x6, grip was giving out
Hammer High-Rows(weight on each side)
45x12
70x12
95x12
45x2x15(one-armed)

Rear Delts on Pec-Dec
60x3x12

21's w/Ez Curl Bar
35 4 sets(2 sets wide grip/2 sets close grip)
One-Arm Cable Curls
20x12
30x12
40x10
each arm

BB Wrist Curls
45x3x20(both reverse grip and regular grip)

(That was it, had to kinda hurry today(wife wants to go out lol), so I decided to skip the neck machine. I have felt tired all day today for some reason. I even took a nap today, and I never take naps hardly.)

[roadwarrior]

But was the night out with the wife fun? I know to listen to mine when she wants to go out and I always have a good time.