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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: GR1982 on November 16, 2016, 01:21:37 PM
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Hello everyone my name is George, I am 34yrs old, and body weight hangs around 229lbs. I compete in powerlifting in the 220's & 242's weight classes. I have competed multi ply in the past, but I mainly compete with single ply gear now. When I'm not training for a meet I do raw for the majority of my training. Looking to compete sometime next year and hit a 1500+
Monday 11/14/16 Squats(WK 6)
Recumbent Bike: 5mins
Squats
45x5, 3 sets
134x3
185x3
225x2
275x1
315x1
365x1
405x1
420x1
That was it. I was gonna do some other work but my lower back, forearms and biceps are killing me for some reason. I know I'm overtrained right now, gonna finish this training week and then take thanksgiving week off
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Wednesday 11/16/16 Bench(WK 6)
Recumbent Bike: 5mins
Pec-Dec Flyes
Rotator Cuffs
Pulldowns
Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
275x3 added Slingshot
295x3
315x2
All reps paused
Flat DB Press
40x20
45x20
50x15
One-Arm DB Rows
70x12
80x12
90x12
Each arm
Face Pulls
70x15
80x15
90x15
3-Way Shoulder Raises(front/side/rear)
10x2x12
One-Arm DB Preacher Curls
20x12
25x12
30x12
Each arm
Neck Harness
20x2x20
That was it, bench felt pretty strong tonight. Been awhile since I've used a POR grip
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cool to see the neck harness! i got one at home, i just need to remember to use it :D
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cool to see the neck harness! i got one at home, i just need to remember to use it :D
I love the neck harness and I use it alot. I do neck harness, neck plate raises, 4-way neck machine. I do them all 4 ways. Also I usually alternate neck work with traps
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I love the neck harness and I use it alot. I do neck harness, neck plate raises, 4-way neck machine. I do them all 4 ways. Also I usually alternate neck work with traps
have u always trained neck your whole life? Your journal looks good
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have u always trained neck your whole life? Your journal looks good
Yes I have always loved working neck and
Taking this week off from the gym. Been having alot of bad training sessions the past couple of weeks and my joints are hurting
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A little more info about myself. These are my best lifts
Multi Ply
625 sq
450 bp
475 dl
Single ply
550 sq
405 bp
510 dl
Raw
415 sq
305 bp
475 dl
Now I concentrate on just raw and single ply training, and I compete single ply
My training split is as follows
Week A
Mon- Lower
Wed- Upper
Fri- Lower
Week B
Mon- Upper
Wed- Lower
Fri- Upper
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Nice numbers sir-how long do your sessions take?
A little more info about myself. These are my best lifts
Multi Ply
625 sq
450 bp
475 dl
Single ply
550 sq
405 bp
510 dl
Raw
415 sq
305 bp
475 dl
Now I concentrate on just raw and single ply training, and I compete single ply
My training split is as follows
Week A
Mon- Lower
Wed- Upper
Fri- Lower
Week B
Mon- Upper
Wed- Lower
Fri- Upper
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Nice numbers sir-how long do your sessions take?
Usually around 1.5-2hrs. If I'm in gear it might take a little longer
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Did some light Bench Pressing yesterday with chest, shoulders, and triceps. I will get better with posting this using this week to get back in the swing of things
Diet
Meal 1
Turkey Bacon
2c of Coffee
Snack
2 cheese sticks
Meal 3
2 Tilapia fillets
Steamed Green Beans
Meal 4
Chicken Breast
Steamed Green Beans
Meal 5
Chicken Leg Quarter
Ham
Mac & Cheese
Beans
Coleslaw
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Diet from yesterday
Meal 1
2c of Coffee
A couple pieces of cheese
Meal 2
Baked Ham
Coleslaw
Meal 3
Baked Ham
Green Beans
Snack
Cliff Bar
Meal 5
Grilled Cajun Club chicken sandwich
Fries
Ginger Ale
I drank a little over half a gallon of water and 2-3c of green tea
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Wednesday 11/30/16 Lower
Squats
45x5, 3 sets(different stances)
135x3
185x3
225x2
275x3x3
No belt
Deadlifts- Sumo(Hook grip)
225x2
275x3
295x3
315x3
No belt
BB Good Mornings/ Leg Press
115x3x10/405x3x20
Adductor/Abductor
100x2x20(in & out)
1-Legged Calf Press
4 sets of 25
Ab work
That was it. Nothing was heavy, but man did it work me!!
Meal 1
Couple pieces of cheese
2c of Coffee
Meal 2
Chicken breast
Steamed Broccoli
Meal 3
Chicken Breast
Steamed Broccoli
Meal 4(pre-workout)
2c of coffee mixed with 2 scoops of protein powder
Meal 5(post-workout)
Pizza
Boneless chicken wings
Piece of cheesecake
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Been ready about carb back loading and I'm trying it out to see what I can do with my body
12/1/16 meals
Meal 1
Cottage Cheese
Turkey bacon
1c of Coffee
Snack
2 cheese sticks
Meal 3
Chicken Breast
Coleslaw
Meal 4
Chicken Breast
Green Beans
Meal 5
Cheeseburger
Chicken Nuggets
Fries
Snickers candy bar
Coke
A little over half a gallon of water, couple glasses of green tea
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Monday 12/5/16 Lower(WK 1)
Recumbent Bike: 5mins
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets(different stances)
135x3
185x3
225x2
275x1
295x1
315x2, 4 sets(Belt)
Deadlifts- Hook grip
225x1
275x1
330x1, 6 sets(3 sets Conv, 3 sets Sumo)
Leg Press
405x20
495x20
585x20
BB Good Mornings
135x10
145x10
155x8
Adductor/Abductor
100x2x20(in & out)
Standing Calf Raises
4 sets of 20
Abs
Meal 1
Cottage Cheese
Turkey Bacon
2c of Coffee
Meal 2
2 Cheese Sticks
Meal 3
Chicken Breast
Green Beans
Meal 4
Chicken Breast
Green Beans
Meal 5
Hamburger Steak w/ onions
Baked Beans
Stuffed Pepper
Piece of Cheesecake
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Good weight with hook grip
Do u use hook grip on all the sets?
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Good weight with hook grip
Do u use hook grip on all the sets?
Yes I hook grip all my deadlifts. I find it's easier on the back and hips
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Tuesday 12/13/16 Upper(WK 2)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
205x1
230x5, 5 sets
All reps paused
Dips
BWx8
BWx8
BWx7
Bent-Over DB Rows
55x12
60x12
65x12
70x12
Reverse-Grip Pulldowns
90x15
100x15
110x12
120x10
Rear Delts on Pec-Dec/DB Side Raises
50x2x12/15x2x12
One-Arm Hammer Curls/One-Arm Tricep Pushdowns
20x12/40x15
25x12/50x15
30x12/60x15
Each arm
Neck work
Forearms/grip
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Wednesday 12/14/16 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
340x2, 4 sets(Belt)
Deadlifts- Hook grip
225x2
275x1
315x1
345x1, 6 sets(3sets Conv, 3 sets Sumo)
No belt
Good Mornings
115x10
125x10
135x10
1-Legged Leg Press
135x15
185x15
225x15
275x15
Each leg
Adductor/Abductor Machine
100x2x20(in & out)
Standing Calf Raises
4 sets of 20
Abs
Meal 1
2 cheese sticks
2c of coffee
Meal 2
Pouch of tuna
Meal 3
Chicken breast
Green beans
Meal 4
Chicken breast
Green beans
Meal 5
2c of coffee mixed w/2scoops of whey & 1tbsp of coconut oil
Meal 6
Homemade spaghetti
Garlic bread
Salad
2 cookies
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Didn't get in my 3rd workout session in last Friday. I've had a bad head cold and felt like crap. Gym time this week is gonna be limited also this week, got Christmas family things to attend, so hopefully I'll be able to keep my diet in check for the most part.
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Monday 12/19/16 Upper(WK 3)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x1
245x3, 3 sets
All reps paused
Dips
BWx3x10
Bent-Over BB Rows(Yates style)
95x12
115x12
125x12
135x12
Wide-Grip Pulldowns
110x12
120x12
130x12
140x12
Reverse Pec-Dec Flyes
50x15
60x15
70x15
DB Side Raises
10x3x12
Ez-Bar Preacher Curls/Lying DB Skullcrushers
45x3x15/30x3x12
Scapular DB Shrugs(on Incline)
30x3x12
Forearms/Grip
Treadmill: 10mins
Meal 1
1/2c of Egg whites
3 Turkey Sausage links
Cup of coffee
1tbsp of coconut oil
Meal 2
2 Cheese sticks
Meal 3
2 Tilapia fillets
Broccoli
Meal 3
Chicken breast
Green Beans
Meal 4
Grilled Bologna and Cheese on wheat bread
Tomato soup
2c of cashew milk
2 cookies
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#22
muscle_g
Strength Started my diet weighing 233lbs, weighed this morning and I'm down to 228lbs
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#22
muscle_g
Strength Started my diet weighing 233lbs, weighed this morning and I'm down to 228lbs
nice job!
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nice job!
Thank you, I'm down to 227.4lbs this morning
Tuesday 12/20/16 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
360x2, 3 sets
Deadlifts- hook grip
225x2
275x1
315x1
370x1, 4 sets
1-Legged Leg Press
135x15
225x15
275x15
Each leg
Seated Leg Curls
120x20
130x20
140x20
1-Legged Calf Presses
5 sets of 25
Abs
Meal 1
1/2c of Egg whites
3 Tyrkey sausage links
1tbsp coconut oil
Coffee
Meal 2
Chicken breast
Broccoli
Meal 3
Pouch of tuna
Meal 4
2c of coffee w/2 scoops of Whey
1tbsp coconut oil
Meal 5
1c of whole wheat pasta
2 cans of tuna
Garlic bread
Banana
Glass of Cashew milk
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Tuesday 12/21/16 Diet
Meal 1
1/2c of Egg whites
3 Turkey sausage links
1tbsp of coconut oil
Coffee
Meal 2
Pouch of tuna
Meal 3
Chicken Breast
Sliced Tomato
Meal 4
Baked Pork Chop
Broccoli
Meal 5
2scoops of Whey mixed w/cashew milk
Meal 6(Christmas dinner with family)
Pulled pork
Hash & Rice
Slaw
Hush puppies
Oysters
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Friday 12/23/16 Upper(WK 3)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
235x5 added 2 board
245x5
255x4
225x7
Flat DB Flyes
25x12
30x12
35x10
40x6
V-Bar Pulldowns
100x12
110x12
120x12
130x12
One-Arm DB Rows
60x12
65x12
70x12
75x12
Rear DB Raises
20x3x12
Side Machine Raises
40x20
45x20
50x20
One-Arm DB Preacher Curls/One-Arm Tricep Pushdowns
25x3x12/60x3x15
Each arm
Neck work
Forearms/grip
My body weight is at 227lbs, neck is almost 20in, arms 17in, and calves are 16.5in
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Monday 12/26/16 Lower(WK 4)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
365x1
Leg Extensions
3 sets of 20
Seated Leg Curls
3 sets of 20
Recumbent Bike: 20mins
Feeling weak with my lower body right now. I guess the diet is finally starting to take effect. Lower body always gets it first. Might switch to straight bodybuilding training for awhile
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Wednesday 12/28/16 Bench(WK 4)
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes
Bench Press
45x12
95x8
135x5
185x3
225x1
245x1
260x3x3
Weighted Dips
BWx10
BW+10x8
BW+20x6
Bent-Over BB Rows(Yates style)
115x12
125x12
135x12
145x12
Wide-Grip Pulldowns
100x15
110x15
120x15
130x15
Rear Delts on Pec-Dec
60x12
70x12
80x8
Side DB Raises
15x12
20x12
25x12
Ez-Bar Preacher Curls/Tricep Pushdowns
65x3x8/130x3x15
DB Scapular Shrugs(on Incline)
35x3x12
Forearms/Grip
Treadmill: 20mins
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Friday 12/30/16 Lower(WK 4)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
Front Squats
45x5
95x3
135x1
185x1
205x1
225x1 added Belt
245x1
275x1 added knee wraps
315x1 previous PR!!
Deadlifts- hook grip
225x2
315x1
365x1
390x1, 2 sets(1 set conv, 1 set sumo)
415x1, 2 sets(1 set conv, 1 set sumo)
Stiff-Legged DL's
225x2x6
Standing 1-Legged Leg Curls
50x3x20
Each leg
1-Legged Calf Press(on leg press)
3 sets of 20
Abs
Recumbent Bike: 20mins
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Great front squats
Happy new year
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Great front squats
Happy new year
Thank you, happy new year to you also
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Monday 1/2/17 Upper(WK 5)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x1, 2 sets
All reps paused
Weighted Dips
BW+10x8
BW+20x8
BW+30x8
Bent-Over Yates BB Rows/Side DB Raises
135x12/15x12
145x12/20x12
155x12/25x12
165x12/30x10
Wide-Grip Pulldowns/Reverse Rear Delt Pec-Dec Flyes
90x12/50x12
110x12/60x12
130x12/70x12
Recumbent Bike: 20mins
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Tuesday 1/3/17 Diet
Meal 1
1/2c of egg whites
1 whole egg
2 Turkey sausage patties
1 tbsp of coconut oil
1 cup of coffee
Meal 2
Pouch of tuna
Meal 3
Chicken breast
Black eyed peas
Meal 4
Chicken breast
Collard greens
Meal 5
2sc of whey/w 1 cup of coffee
Meal 6
Homemade taco salad
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Great job on the front squat pr
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Great job on the front squat pr/]
Thanks man
Wednesday 1/4/17 Lower
Leg Extensions
35x2x20 warmup
80x20
95x20
110x20
Leg Press
405x15
495x15
585x15
675x11
BB Lunges
40x3x6
Each leg
Seated Leg Curls
100x20
110x20
120x20
130x20
1-Legged Standing Leg Curls
35x3x20
Each leg
Adductor/Abductor
90x2x20(in & out)
Standing Calf Raises
4 sets of 20
Abs
Treadmill: 20mins
Hips are bothering me and I was not up for squatting or deadlifting. My hamstrings cramped up on me during lunges and had to stop those
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Friday 1/6/17 Upper
Int & Ext Rotations
Pec-Dec Flyes
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
245x5 added 2 board
265x5
285x1
225x5
One-Armed Overhead DB Exts
30x3x12
One-Arm Reverse-Grip Tricep Pushdowns
40x3x12
Each arm
Machine Side Raises/BTN Pulldowns
45x20/100x15
50x20/120x15
55x20/140x10
BB Curls
50x3x13
That's it. Also I have decided to do a meet on April 1st, the SPF Myrtle Beach Classic. The goal will be to total 1500 or as close as I can get to it in Single ply gear
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I have decided to enter a powerlifting meet on April 1st. It will be the SPF Myrtle Beach Classic. Training is gonna change during the week somewhat. I'm gonna try to have my training look like this
Mon- Bench(upper)
Tue- Squats(lower)
Thu- Bench(upper)
Fri- Deadlifts(lower)
The goal will be to total 1500 or as close to it as I can
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I have decided to enter a powerlifting meet on April 1st. It will be the SPF Myrtle Beach Classic. Training is gonna change during the week somewhat. I'm gonna try to have my training look like this
Mon- Bench(upper)
Tue- Squats(lower)
Thu- Bench(upper)
Fri- Deadlifts(lower)
The goal will be to total 1500 or as close to it as I can
good luck that is awesome!
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good luck that is awesome!
Thank you
Monday 1/9/17 Upper
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x1
Machine Rows
100x12
110x12
120x12
One-Arm Rear Delts
50x12
60x12
70x12
Tricep Pushdowns
70x20
80x20
90x20
That was it. Everything felt like crap, didn't get no sleep Saturday or Sunday night
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Tuesday 1/10/17 Lower
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x2
275x2x2
285x2x2
295x2x2
Close-Stance Pause Squats(2sec pauses)
225x5, 3 sets
Ultra-Wide Stance Squats
135 2 sets of 10
Seated Leg Curls
100x20
110x20
120x20
1-Legged Leg Extensions
35x20
50x20
65x20
Each leg
Standing Calf Raises
4 sets of 20
Abs
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Good job man
Great volume
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Monday 1/16/17 Squats(deload)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x5, 3 sets
Seated Leg Curls
3 sets of 20
Leg Extensions
3 sets of 20
Standing Calf Raises
3 sets of 20
Abs
That was it
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Worked almost 12hrs today, so I didn't get to make it to the gym. Will make it up tomorrow
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Thursday 1/19/17 Upper(deload)
Rotator Cuffs
Pec-Dec Flyes
Bench Press
45x12
95x8
135x5
185x5, 3 sets
Dips
BWx3x10
Wide-Grip Pulldowns
90x12
100x12
110x12
One-Arm DB Rows
50x2x12
Each arm
Face Pulls/DB Upright Rows
60x3x12/20x3x12
One-Arm DB Curls/One-Arm Overhead DB Extensions
20x3x15/25x3x15
Each arm
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Friday 1/20/17 Lower(deload)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Front Squats
45x5
95x3
135x3x3
Trap-Bar Deadlifts
135x5, 2 sets
225x5, 2 sets
275x5, 2 sets
Speed Pulls- sumo
135x1
225x1
315x1
Dimmel Deadlifts
135x2x10
One-Legged Calf Press
3 sets of 20
Each leg
Abs
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What are dimmell deads?
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What are dimmell deads?
[/https://m.youtube.com/watch?v=UWTSNmulwJM
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Monday 1/23/17 Upper
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
245x2 added Slingshot
275x2
295x2
225x10
Close-Grip BP
155x3x6
Seated Cable Rows
80x15 close-grip
90x15
100x12
110x12 switched to wide-grip here
120x12
Wide-Grip Pulldowns
100x12
110x12
120x12
Rear DB Raises
15x12
20x12
25x12
Hammer Curls/Weighted Dips
20x12/BWx10
25x12/BW+10x10
30x12/BW+20x8
Scapular DB Shrugs(on Incline)
35x3x12
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Wednesday 1/25/17 Lower
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets(different stances)
135x3
185x3
225x2
275x1
295x2x2 added belt here
305x2x2
315x2x2
1-Legged Leg Extensions
50x20
65x20
80x20
Each leg
1-Legged Standing Leg Curls
35x20
50x20
65x20
Each leg
Adductor/Abductor
100x2x20(in & out)
1-Legged Calf Press
3 sets of 20
Each leg
Abs
My hips felt the best today than they've felt in awhile. So after squats I did more knee dominate rather than hip dominant exercises to not aggravate them
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Friday 1/27/16 Upper
Rotator Cuffs
Pec-Dec Flyes
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x3 added 2 board
255x3
265x3
225x10
Standing Overhead BB Press
45x5
95x3
115x1
125x5, 3 sets
One-Arm DB Rows
55x12
60x12
65x12
70x12
Face Pulls
70x12
80x12
90x12
One-Arm DB Preacher Curls/One-Arm Reverse Grip Tricep Pushdown
25x12/30x15
30x12/40x15
35x12/45x15
Each arm
Neck Harness
20x2x15 all 4 sides
That was it. 2 boards really hit my triceps hard, gonna be using these alot
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Monday 1/30/17 Lower(WK 1)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
340x2, 3 sets(added belt & Briefs here)
370x2, 3 sets
Close-Stance Squats
225x6
245x6
265x5
No gear
Ultra Wide-Stance Squats
115x2x10
1-Legged Standing Leg Curls
50x15
65x15
80x15
Each leg
Standing Calf Raises
4 sets of 20
Abs
Squats felt good today, and it's the first time I've been in any lifting gear in a long time. Today starts my meet training!!
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Wow great work on the squats
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Wow great work on the squats
Thanks buddy
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Wednesday 2/1/17 Upper(WK 1)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x1
250x5, 5 sets(added Slingshot)
Close-Grip BP(thumb from smooth)
175x3x6
Bent-Over BB Yates Rows
135x12
155x12
175x12
Wide-Grip Pulldowns
110x12
130x12
150x22
One-Arm Rear Delts on Pec-Dec
50x12
60x12
70x12
Each arm
Hammer Curls/Machine Tricep Dips
30x3x12/160x3x15
DB Shrugs(static hold)
45x12
55x12
65x12
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Friday 2/3/17 Lower(WK 1)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
185x3 added belt
195x3
205x3
Trap-Bar Deadlifts
135x3
225x1
275x1
315x1
365x3 added Belt
385x3
405x3
Speed Deadlifts- hook grip
225x2
275x1
315x1, 4 sets(2 sets conv, 2 sets sumo) added Briefs & Belt
340x1, 4 sets(2 sets conv, 2 sets sumo)
Stiff-Legged DL's
225x2x6
1-Legged Standing Leg Curls
35x20
50x20
65x15
Each leg
Calves
Forearms
Abs
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Monday 2/6/17 Upper(WK 2)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
255x3 added 2 board here
265x3
275x3
Standing Overheard Press(no leg drive)
45x5
95x3
115x1
125x5
135x5
145x4
Reverse-Grip Pulldowns
90x12
100x12
110x12
120x12
One-Arm DB Rows
75x3x12
Each arm
3-Way Shoulder Raises(front/side/rear)
5x12
10x2x12
Each
That was it skipped arms and neck work tonight
-
Holy crap strong OHP! Nice!! Question-on the OHP are u like locking your rib cage down and squeezing glutes?
Monday 2/6/17 Upper(WK 2)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
255x3 added 2 board here
265x3
275x3
Standing Overheard Press(no leg drive)
45x5
95x3
115x1
125x5
135x5
145x4
Reverse-Grip Pulldowns
90x12
100x12
110x12
120x12
One-Arm DB Rows
75x3x12
Each arm
3-Way Shoulder Raises(front/side/rear)
5x12
10x2x12
Each
That was it skipped arms and neck work tonight
-
Holy crap strong OHP! Nice!! Question-on the OHP are u like locking your rib cage down and squeezing glutes?
I just try to stand as erect as I can and not cheat on the movement. Sometimes I'll use some leg drive and do a couple of push presses to work with some heavier weight
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Wednesday 2/8/17 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added Belt
365x1 added Briefs
400x2, 4 sets, added Knee Wraps
Close-Stance Squats
225x6
235x6
245x6 belt
Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
110x2x20(in & out)
Standing Calf Raises
4 sets of 25
Abs
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Friday 2/10/16 Upper(WK 2)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
270x5, 3 sets(added Slingshot)
290x3, 3 sets
All bench press sets was supersetted with Pulldowns
Close-Grip BP(thumb-length from smooth)
185x3x6
Also supersetted with Pulldowns
One-Arm Rear Delts
50x12
60x12
70x12
One-Arm Tricep Pushdowns
40x15
50x15
60x15
-
Strong squats great job
Wednesday 2/8/17 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added Belt
365x1 added Briefs
400x2, 4 sets, added Knee Wraps
Close-Stance Squats
225x6
235x6
245x6 belt
Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
110x2x20(in & out)
Standing Calf Raises
4 sets of 25
Abs
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Monday 2/13/17 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Pulldowns
Front Squats(slight pause at bottom)
45x5
95x3
135x1
185x1
205x1
225x1
No belt
Trap-Bar Deadlifts
135x3
225x1
275x1
315x1
405x1 added belt here
455x1
475x1
Deadlifts- hook grip
225x1
315x1
370x1, 4 sets(2 conv, 2 sumo) added Briefs, Belt
395x1, 4 sets(2 conv, 2 sumo)
Stiff-Legged Deadlifts
245x6
265x6
1-Legged Standing Leg Curls
35x15
50x15
65x15
Each leg
Didn't have time for calves and abs
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Wednesday 2/15/17 Upper(WK 3)
Int & Ext Shoulder Rotations
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
260x3 added 2 Board here
270x3
280x3
Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
165x1
175x1
135x5
BTN Pulldowns
100x12
120x12
140x12
160x8
One-Arm Machine Rows
70x12
80x12
90x12
100x12
Each arm
3-Way Shoulder Raises(front/side/rear)
10x3x12 each
One-Arm DB Preacher Curls/One-Arm Rope Pushdowns
25x12/30x15
30x12/40x15
35x8/50x15
Each arm
Neck Harness
20x2x15 all 4 sides
Everything is feeling really good right now
-
Friday 2/17/17 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1 added Belt
365x1 added Briefs
405x1 added knee wraps
425x2, 4 sets, added TRX suit/straps down
That was it. I didn't have time for any accessory work. Had to pick up my daughter
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Monday 2/20/17 Upper(WK 4)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
245x1
275x1
310x3, 2 sets, Added Slingshot here
330x2
330x1, missed 2nd rep. Wrist wasn't wrapped good and bent back on me
Close-Grip BP(thumb-length from smooth)
185x2x6
Machine Rows
120x12
140x12
160x12
Wide-Grip Pulldowns
110x12
130x12
150x6 BURNT
One-Arm Rear Delts
50x12
60x12
70x12
Each arm
BB Curls/ Weighted Dips
55x12/BW+25x8
60x12/BW+35x8
65x12/BW+45x6
Hammer Curls
20x10
25x12
DB Shrugs(static hold)
70x3x12
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Wednesday 2/22/17 Lower(WK 4)
Leg Extensions
Seated Leg Curls
Pulldowns
Front Squats
45x5
95x3
135x1
205x3 added belt
215x3
225x3
Trap-Bar Deadlifts
135x3
225x1
315x1
385x3 added belt
395x3
405x3
Deadlifts- hook grip
225x2
315x1
405x1 added belt
425x1, 4 sets(2 sets conv, 2 sets sumo) added Briefs
Stiff-Legged Deadlifts
255x6
265x6
1-Legged Calf Presses
4 sets of 25 each leg
Standing Calf Raises
2 sets of 15
Abs
Deadlifts felt a little tough tonight
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Friday 2/24/17 Upper(WK 4)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
270x3 added 2 board here
280x3
290x1, missed 2nd rep
Standing Overhead Press
45x5
95x3
115x1
135x5, 2 sets
One-Arm Machine Rows
70x12
80x12
90x12
Each arm
Face Pulls
70x12
80x12
90x12
Side DB Raises
5x12
10x12
15x12
That was it. I think the 280 triple and single might be pr's on the close-grip 2 boards. I really feel these hit my weak point on bench.
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Monday 2/27/17 Lower(WK 5)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added Belt
365x1 added Briefs
405x1 added knee wraps
450x2, 3 sets, added TRX suit/straps down
Close-Stance Squats
245x5
265x5
285x5
No gear, just belt
Seated Leg Curls
140x15
160x15
180x15
Adductor/Abductor
110x2x20(in & out)
Standing Calf Raises
4 sets of 25
Abs
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Wednesday 3/1/17 Upper(WK 5)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x2, 3 sets, Added Rage X shirt(all reps were 1-2in from touching)
Close-Grip Bench Press(thumb-length from smooth)
195x2x5
Machine Rows
140x12
160x12
180x12
200x10
Wide-Grip Pulldowns
100x12
120x12
140x12
Face Pulls
80x12
90x12
100x12
Hammer Curls
20x12
25x12
30x12
Dips
BWx3x10
Seated DB Shrugs(static hold)
40x3x12
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Thursday 3/2/17 Lower(WK 5)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
185x1
225x1 added Belt
245x1
265x1
Trap-Bar Deadlifts
135x3
225x2
315x1
405x1 added Belt
455x1
500x1 matches previous PR
Deadlifts- hook grip
225x2
275x1
315x1
365x1
405x1 added belt & Briefs
445x1, 2 sets, added Fusion suit/straps up
470x1, 2 sets
-
Some how I've hurt my back. I felt fine Friday after deads Thursday but when I woke up Saturday something in it was tweaked.
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Monday 3/6/17 Upper(WK 6)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x1
245x5, 3 sets(added 2 board here)
Standing Overhead Press
45x5
95x3
115x1
135x1
155x1
175x1
195x1 20lbs PR!!
135x5
V-Bar Pulldowns
100x15
120x12
140x10
One-Arm Machine Rows
60x12
70x12
80x12
Each arm
Face Pulls
60x15
70x15
80x15
3-Way Shoulder Raises(front/side/rear)
10x12
15x12
20x12
Alternate Hammer Curls
20x12
25x12
30x12
One-Arm Pushdowns
40x15
50x15
60x15
Neck Harness
25x2x20 back only
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Wednesday 3/8/17 Squats(WK 6)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added Belt
365x1 added Briefs
405x1 added Knee Wraps
455x1 added TRX suit/straps down
480x2, 3 sets, this is a 2 rep PR in single ply gear and with straps down!!
Close-Stance Pause Squats
225x2x4
Also if anyone wants to see videos of my lifts I post them on Facebook. My name is George Rollins
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Friday 3/10/17 Upper(WK 6)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 added Slingshot
350x1 added Rage X shirt
370x1, 2 sets
Close-Grip Bench Press(thumb-length from smooth)
225x2x5
Machine Rows(wide-grip)
160x12
180x12
200x12
220x8
Rear Delts on Pec-Dec
50x12
60x12
70x12
BB Curls
45x12
50x12
55x12
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Monday 3/13/17 Lower(WK 7)
Leg Extensions
Seated Leg Curls
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
185x1
225x1
Trap-Bar Deadlifts
135x3
225x1
315x1
405x1
455x1
495x1
Deadlifts- hook grip
225x2
315x1
405x1 added Briefs & Belt
455x1 added Fusion suit/straps up
500x1
Stiff-Legged Deadlifts
225x6
245x6
265x6
1-Legged Standing Leg Curls
35x20
50x20
65x20
Each leg
Standing Calf Raises
4 sets of 25
Abs
Last heavy pull session before meet
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Wednesday 3/14/17 Upper(WK 7)
Rotator Cuffs
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
275x3 added 2 board
280x3
285x2
225x8
Standing Overhead Press
45x5
95x8
115x1
135x3x5
Machine Rows(narrow grip)/ 3-Way Shoulder Raises
100x12/5x12
120x12/10x12
140x12/15x12
One-Arm DB Preacher Curls/One-Arm Tricep Pushdowns
25x15/50x15
30x15/60x15
35x10/70x15
Each arm
Neck Plate Raises
10x2x20(all 4 sides)
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Friday 3/17/17 Lower(WK 7)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added Belt
365x1 added Briefs
405x1 added Knee Wraps
455x1 added TRX suit/straps down
510x1, 2 sets, this is a PR in single ply gear with straps down!! Only 40lbs off from my best full geared single ply squat!!
Close-Stance Squats(2sec pause w/last rep)
225x6
245x6
265x6
No gear
Seated Leg Curls
120x15
140x15
160x15
Adductor/Abductor
100x2x20
1-Legged Calf Press(on leg press)
4 sets of 25
Each leg
Abs
Next week I am gonna put the straps up on my suit and work up to an opener and maybe a possible 2nd attempt. But we will see how everything feels when I get there. My body weight is down to 224.8lbs right now.
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Monday 3/20/17 Upper(WK 8)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x1 Slingshot
350x1 added Rage X shirt
365x1 planned opener
390x1 planned 2nd attempt
Close-Grip Bench Press(thumb-length from smooth)
235x2x5
Machine Rows(wide-grip)
140x12
160x12
180x12
200x12
Rear Delts on Pec-Dec
50x12
60x12
70x12
Hammer Curls/Weighted Dips
25x12/BW+25x8
30x12/BW+35x8
35x12/BW+45x6
Seated DB Shrugs(static hold)
40x3x12
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Thursday 3/23/17 Lower(WK 8)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1 added belt
365x1 added briefs
405x1 added knee wraps
455x1 added TRX suit/straps down
495x1
540x1, 2 sets, Full gear. This is a possible 2nd attempt
Seated Leg Curls
100x20
120x20
140x20
Seated Calf Raises
4 sets of 25
1-Legged Calf Press
3 sets of 20
Abs
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Friday 3/24/17 Upper(WK 8)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
2-Board Bench Press(POR grip)
45x12
95x8
135x5
185x3
225x2
245x1
255x3 added 2 board
265x3
275x3
Pec-Dec Flyes/Pulldowns
50x12/100x12
60x12/120x12
70x12/140x12
One-Arm Machine Rows
60x12
70x12
80x12
90x12
Rear Delts on Pec-Dec/Machine Side Raises
50x12/45x12
60x12/50x12
70x12/55x12
Hammer Curls/Rope Tricep Pushdowns
20x15/60x15
25x15/70x15
30x15/80x15
Neck Harness on Cables
30x20
40x20
50x20
Front & Back
That's it, done until meet day!!
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Monday 3/27/17 Upper(Meet WK)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
225x1
That's it, nothing but rest and relaxation until meet day!!
-
good luck with the meet! 8)
-
good luck with the meet! 8)
Thanks man :)
-
Weighed in at 219lbs!!
-
Ended my day with a 540sq, 390bp, & 495dl. I guess these are PR's for the 220's. Also this will be my last meet. I feel like after all these years lifting I have done all I can do naturally with powerlifting. I have met alot of awesome people in this sport and I have met alot of assholes as well. Even though I am stopping with competing I will never stop working out. Now onto other life endeavors
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Ended my day with a 540sq, 390bp, & 495dl. I guess these are PR's for the 220's. Also this will be my last meet. I feel like after all these years lifting I have done all I can do naturally with powerlifting. I have met alot of awesome people in this sport and I have met alot of assholes as well. Even though I am stopping with competing I will never stop working out. Now onto other life endeavors
congrats man!
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congrats man!
Thank you
Gonna do lighter weight for the moment and work on weak points and raw strength for awhile and try to add some more muscle
-
Thank you
Gonna do lighter weight for the moment and work on weak points and raw strength for awhile and try to add some more muscle
whats the main thing u want to change??
-
whats the main thing u want to change??
What do you mean? Right now I'm gonna do bodybuilding training and try to get a little leaner and be more muscular looking and let my joints and tendons take a break from the very heavy weights. Then after a good 8 weeks of bodybuilding I'll hit a raw powerlifting training cycle
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What do you mean? Right now I'm gonna do bodybuilding training and try to get a little leaner and be more muscular looking and let my joints and tendons take a break from the very heavy weights. Then after a good 8 weeks of bodybuilding I'll hit a raw powerlifting training cycle
i meant what do u consider weak points for you?
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i meant what do u consider weak points for you?
Out of the hole on squats, so I wine doing a lot of pause squats
Upper back and triceps strength will be a big priority for Bench
And I will be doing a lot of stiff legs for hamstring and glute strength for deads
But like I said I'm gonna do a bodybuilding training cycle for about 6-8 weeks then start a powerlifting cycle
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Monday 4/10/17 Upper(WK 1)
Rotator Cuffs
Gillatine Bench Press
45x12, 2 sets
95x8
115x10
125x10
135x10
145x8
Cable Chest Flyes
High cable
30x20
40x20
Middle Cable
20x20
30x20
Low cable
20x2x20
BTN Pulldowns
90x15
110x15
130x12
150x6
90x15
Bent-Over DB Rows
40x12
45x12
50x12
55x12
60x12
Seated DB Shoulder Press
35x10
40x10
45x12
DB Side/Face Pulls
10x2x12/60x2x12
DB Curls/Rope Pushdowns
20x15/60x15
20x15/70x15
20x15/80x15
Recumbent Bike: 20mins
Gonna do a bodybuilding training cycle before I get back on my powerlifting training
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Wednesday 4/12/17 Lower
Leg Extensions
25x20
50x20
70x20
85x20
100x20
Front Squats
45x5
95x3
135x1
145x10
155x8
165x8
205x1 paused
225x1 paused
135x6
1-Legged Leg Extensions
25x20
40x20
Each leg
Lying Leg Curls
60x20
70x20
80x20
90x20
Reverse Hypers
3 sets of 12(not sure of weight)
1-Legged Kneeling Leg Curls
20x20
30x20
40x20
1-Legged Glute Machine
50x2x15
1-Legged Horizontal Calf Raise Machine
4 sets of 25
Seated Calf Raises
3 sets of 25
Abs
Treadmill: 20mins
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Friday 4/14/17 Upper
Rotator Cuffs
Incline DB Press/Wide-Grip Pulldowns
40x12/90x15
45x12/100x15
50x12/110x15
55x12/130x15
60x12/130x15
Pec-Dec Flyes/Seated Cable Rows
40x20/60x15
50x12/80x15
60x12/100x15
30x20/30x15(both one-armed)
40x20/40x15(both one-armed)
Rear Delts on Pec-Dec/DB Shoulder Press/DB Side Raises
60x12/40x12/10x12
60x12/40x12/10x12
One-Arm Cable Curls/One-Arm Overhead Extensions
20x15/25x15
30x15/30x15
40x10/35x10
Each arm
Neck work
Forearms
Treadmill: 20mins
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Monday 4/17/17 Lower(WK 1)
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x2
250x2, 5 sets
No gear not even a belt
Close-Stance Pause Squats(2sec pauses)
185x6
195x6
205x6
Lying DB Leg Curls
25x15
30x15
35x15
1-Legged Leg Press(as if a 45lbs bar)
135x15
225x15
275x15
Each leg
Seated Calf Raises
3 sets of 20
Standing Calf Raises
3 sets of 20
Abs
Recumbent Bike: 20mins
Starting a raw training cycle. And doing some higher rep accessory work and working on weak points
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Wednesday 4/19/17 Upper(WK 1)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12, 2 sets
95x8
135x5
185x5x5
Bench Press vs Dbl Minis(POR grip)
135+Minis 2 sets of 5
Bent-Over DB Rows
50x12
55x12
60x12
65x12
Wide-Grip Pulldowns
100x12
120x12
140x12
Rear Delts on Pec-Dec
50x12
60x12
70x12
DB Curls/Tricep Pushdowns
15x15/90x20
20x15/100x20
25x15/110x20
Seated DB Shrugs(static hold)
40x12
45x12
50x12
Forearm work
Treadmill: 20mins
That's it. Weights aren't that heavy at the moment
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Friday 4/21/17 Lower(WK 1)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
155x5
175x5
195x5
205x1(2sec pause)
225x1(2sec pause)
135x10
Deadlifts- hook grip
225x1
275x1
290x1, 8 sets(4 sets conv, 4 sets sumo)
Stiff-Legged Deadlifts
185x6
205x6
226x6
1-Legged Standing Leg Curls
35x20
50x20
65x20
1-Legged Glute Machine
40x15
45x15
Standing Calf Raises
4 sets of 25
Seated Calf Raises
3 sets of 25
Abs
That's it, no belt was used on anything. later on in the training cycle I'll see how things are progressing and I might add trap bar deads back in
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Monday 4/24/17 Upper(WK 1)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Gillatine Bench Press
45x12
95x8
115x5
125x10
135x10
145x10
155x10
Standing Overhead Press
45x5
95x3
115x1
125x5, 5 sets
DB Flyes
30x10
35x10
Reverse-Grip Pulldowns
110x15
130x12
150x10
One-Arm DB Rows
60x12
65x12
70x12
Face Pulls/DB side Raises
50x15/5x12
60x15/10x12
70x15/15x12
One-Arm DB Preacher Curls/One-Arm DB Skullcrushers
20x15/25x15
25x15/30x15
30x15/35x15
Neck Harness
20x2x20(front & back)
Grip work
Treadmill: 20mins
Gonna try to really work on overhead presses this training cycle
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Wednesday 4/26/17 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Squats
45x5, 3 sets
135x3
185x3
225x3
270x2, 5 sets
No belt
Close-Stance Pause Squats(2sec pauses)
195x6
205x6
215x6
Lying DB Leg Curls
30x20
35x20
40x9, hamstrings burnt!!
1-Legged Leg Press
135x15
225x15
315x15
Standing Calf Raises
4 sets of 20
1-Legged Calf Press
3 sets of 20
Abs
Recumbent Bike: 20mins
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Friday 4/27/17 Upper(WK 2)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
200x5, 5 sets
All reps paused
2-Board Bench Press(POR grip)
225x3
235x3
245x3
DB Flyes
35x10
40x10
Bent-Over DB Rows
50x12
55x12
60x12
65x12
Wide-Grip Pulldowns(alternated from front to BTN)
100x8
110x6
120x6
These reps were front and btn
Rear Delts on Pec-Dec
50x12
60x12
70x12
Lying Ez-Bar Skullcrushers/DB Curls
65x12/15x12
65x12/20x12
65x12/25x12
DB Scapular Shrugs(on incline)
40x3x12
Forearms
Treadmill: 20mins
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Monday 5/1/17 Lower(WK 2)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
175x5
195x5
205x5
225x1 paused
245x missed, was gonna pause it but bottomed out and didn't have anything
Deadlifts- hook grip
225x1
275x1
315x1, 8 sets( 4 sets conv, 4 sets sumo)
Stiff-Legged Deadlifts
205x6
225x6
245x6
Recumbent Bike: 20mins
That was it, no belt used on anything today. Skipped my bodybuilding stuff today
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Wednesday 5/3/17 Upper(WK 2)
Rotator Cuffs
Pec-Dec Flyes
Pulldowns
Gillatine Bench Press
45x12
95x8
115x5
135x3
145x10
155x10
165x8
175x6
Standing Overhead Press
45x5
95x3
115x1
130x5, 5 sets
Pec-Dec Flyes
40x15
50x15
Reverse Grip Pulldowns
90x15
110x15
130x15
One-Arm DB Rows
60x12
70x12
80x12
Each arm
Reverse Pec-Dec Flyes/Face Pulls
40x12/60x15
50x12/60x15
60x12/60x15
Rope Pushdowns/Ez-Bar Preacher Curls
50x20/45x15
60x20/45x15
70x20/45x15
Neck plate Raises(sides only)
20x2x20
Grip
Treadmill: 20mins
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Friday 5/5/17 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
295x2, 5 sets(was only supposed to be 4 )
Close-Stance Pause Squats(2sec pauses)
200x6
215x6
225x5, hit the rack coming up on the 6th rep and about fell
Lying DB Leg Curls
35x15
40x15
45x15
1-Legged Leg Extensions
50x20
65x20
80x20
each leg
Adductor/Abductor machine
80x20
90x20
Both in & out
Seated Calf Raises
4 sets of 25
1-Legged Calf Press(on leg press)
3 sets of 20
Abs
Elliptical: 5 mins
Recumbent Bike: 10mins
No belt used on squats
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Monday 5/8/17 Upper(WK 3)
Int & Ext Rotations
Pec-Dec Flyes
Pulldowns
Bench Press
45x12
95x8
135x5
185x3
205x1
220x3, 3 sets
245x5, 2 sets(added Slingshot, POR grip)
Incline DB Press
50x12
55x12
60x12
Bent-Over DB Rows
55x12
60x12
65x12
70x12
Wide-Grip Pulldowns(alternated from front to BTN)
80x10
90x10
100x8
From front to BTN is a rep
Rear DB Raises/One-Arm Cable Side Raises
15x3x12/10x3x10
DB Curls/Ez-Bar Skullcrushers
15x12/45x15
20x12/55x15
25x12/65x15
Seated DB Shrugs
40x3x12
Forearms
Elliptical: 10mins
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Wednesday 5/10/17 Lower(WK 3)
Leg Extensions
Seated Leg Curls
Adductor/Abductor
Pulldowns
DB Shrugs
Front Squats
45x5
95x3
135x1
185x5 added Belt
205x5
225x1
245x1 about killed my self on the walk out lol
135x8
Deadlifts- hook grip
225x1
275x1
315x1
335x1, 6 sets(3 sets conv, 3 sets sumo)
315x9 belt & lifting straps(thought I got 10 reps but miscounted)
BB Lunges/1-Legged Standing Leg Curls
40x10/35x20
40x10/50x20
40x10/65x15
1-Legged Leg Extensions/Standing 1-Legged Leg Curls
50x2x20/50x2x20
Calf Press(on leg press)
4 sets of 25
1-Legged Calf Press
2 sets of 20
Abs
Recumbent Bike: 20mins