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Author Topic: GR1982's training log  (Read 10252 times)
NaturalWonder83
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« Reply #50 on: January 31, 2017, 04:14:30 PM »

Wow great work on the squats
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GR1982
Getbig II
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Posts: 67


« Reply #51 on: January 31, 2017, 06:40:45 PM »

Wow great work on the squats
Thanks buddy
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GR1982
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Posts: 67


« Reply #52 on: February 01, 2017, 06:41:46 PM »

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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GR1982
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Posts: 67


« Reply #53 on: February 04, 2017, 07:11:53 AM »

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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GR1982
Getbig II
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Posts: 67


« Reply #54 on: February 06, 2017, 06:06:14 PM »

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
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NaturalWonder83
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« Reply #55 on: February 07, 2017, 06:19:22 PM »

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
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GR1982
Getbig II
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Posts: 67


« Reply #56 on: February 08, 2017, 07:18:59 PM »

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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GR1982
Getbig II
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Posts: 67


« Reply #57 on: February 08, 2017, 07:20:52 PM »

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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GR1982
Getbig II
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Posts: 67


« Reply #58 on: February 11, 2017, 07:23:03 AM »

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
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NaturalWonder83
Moderator
Getbig V
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Gender: Male
Posts: 10721


#MonstersDoExist


« Reply #59 on: February 11, 2017, 11:44:03 AM »

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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GR1982
Getbig II
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Posts: 67


« Reply #60 on: February 14, 2017, 06:00:48 AM »

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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GR1982
Getbig II
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Posts: 67


« Reply #61 on: February 15, 2017, 06:43:55 PM »

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
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GR1982
Getbig II
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Posts: 67


« Reply #62 on: February 17, 2017, 06:49:39 PM »

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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GR1982
Getbig II
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Posts: 67


« Reply #63 on: February 20, 2017, 06:12:03 PM »

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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