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Author Topic: GR1982's training log  (Read 2418 times)
GR1982
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Posts: 16


« on: November 16, 2016, 02:21:37 PM »

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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GR1982
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Posts: 16


« Reply #1 on: November 16, 2016, 05:56:45 PM »

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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ratherbebig
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TEAM 4 PLATES PER SIDE ON THE LEGPRESS


« Reply #2 on: November 17, 2016, 09:33:07 AM »

cool to see the neck harness! i got one at home, i just need to remember to use it Cheesy
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GR1982
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Posts: 16


« Reply #3 on: November 17, 2016, 04:07:14 PM »

cool to see the neck harness! i got one at home, i just need to remember to use it Cheesy

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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NaturalWonder83
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Posts: 10480


Phillip Heath killed bodybuilding


« Reply #4 on: November 19, 2016, 01:25:37 PM »

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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w
GR1982
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Posts: 16


« Reply #5 on: November 21, 2016, 06:02:37 AM »

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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GR1982
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Posts: 16


« Reply #6 on: November 21, 2016, 03:14:04 PM »

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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NaturalWonder83
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Phillip Heath killed bodybuilding


« Reply #7 on: November 24, 2016, 09:42:14 AM »

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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w
GR1982
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Posts: 16


« Reply #8 on: November 25, 2016, 01:07:46 PM »

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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GR1982
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Posts: 16


« Reply #9 on: November 29, 2016, 05:59:29 AM »

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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GR1982
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Posts: 16


« Reply #10 on: November 30, 2016, 06:17:48 AM »

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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GR1982
Getbig II
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Posts: 16


« Reply #11 on: November 30, 2016, 05:17:35 PM »

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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GR1982
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Posts: 16


« Reply #12 on: December 01, 2016, 06:47:09 PM »

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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GR1982
Getbig II
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Posts: 16


« Reply #13 on: December 05, 2016, 05:52:02 PM »

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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