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Author Topic: GR1982's training log  (Read 24680 times)
GR1982
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« 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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« 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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« 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: 110


« 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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« 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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GR1982
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« 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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« 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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« 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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GR1982
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Posts: 110


« 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: 110


« 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: 110


« 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
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« 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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« 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
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Posts: 110


« 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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NaturalWonder83
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« Reply #14 on: December 11, 2016, 07:17:02 AM »

Good weight with hook grip
Do u use hook grip on all the sets?
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GR1982
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« Reply #15 on: December 17, 2016, 04:17:03 AM »

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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GR1982
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« Reply #16 on: December 17, 2016, 04:25:13 AM »

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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GR1982
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Posts: 110


« Reply #17 on: December 17, 2016, 04:27:09 AM »

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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GR1982
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Posts: 110


« Reply #18 on: December 19, 2016, 06:47:02 AM »

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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GR1982
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Posts: 110


« Reply #19 on: December 19, 2016, 06:25:59 PM »

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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GR1982
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Posts: 110


« Reply #20 on: December 20, 2016, 10:40:09 AM »

  #22
muscle_g
Strength Started my diet weighing 233lbs, weighed this morning and I'm down to 228lbs
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NaturalWonder83
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« Reply #21 on: December 20, 2016, 04:36:56 PM »

  #22
muscle_g
Strength Started my diet weighing 233lbs, weighed this morning and I'm down to 228lbs
nice job!
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GR1982
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Posts: 110


« Reply #22 on: December 21, 2016, 06:34:22 AM »

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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GR1982
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Posts: 110


« Reply #23 on: December 22, 2016, 06:14:17 AM »

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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GR1982
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Posts: 110


« Reply #24 on: December 24, 2016, 09:49:38 AM »

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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