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Author Topic: GR1982's training log  (Read 25954 times)
GR1982
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« Reply #25 on: December 26, 2016, 10:29:04 AM »

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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GR1982
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« Reply #26 on: December 28, 2016, 06:47:22 PM »

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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GR1982
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« Reply #27 on: December 31, 2016, 07:17:16 AM »

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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NaturalWonder83
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« Reply #28 on: December 31, 2016, 10:05:58 AM »

Great front squats

Happy new year
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GR1982
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« Reply #29 on: December 31, 2016, 12:02:50 PM »

Great front squats

Happy new year

Thank you, happy new year to you also
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GR1982
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Posts: 110


« Reply #30 on: January 03, 2017, 06:48:59 PM »

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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GR1982
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Posts: 110


« Reply #31 on: January 03, 2017, 06:56:30 PM »

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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NaturalWonder83
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« Reply #32 on: January 04, 2017, 04:50:17 PM »

Great job on the front squat pr
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GR1982
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Posts: 110


« Reply #33 on: January 04, 2017, 05:45:02 PM »

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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GR1982
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Posts: 110


« Reply #34 on: January 07, 2017, 08:32:31 AM »

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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GR1982
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Posts: 110


« Reply #35 on: January 08, 2017, 08:02:22 AM »

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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NaturalWonder83
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« Reply #36 on: January 08, 2017, 04:40:29 PM »

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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GR1982
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Posts: 110


« Reply #37 on: January 11, 2017, 04:44:29 AM »

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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GR1982
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Posts: 110


« Reply #38 on: January 11, 2017, 04:45:17 AM »

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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NaturalWonder83
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« Reply #39 on: January 12, 2017, 05:14:30 PM »

Good job man
Great volume
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GR1982
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Posts: 110


« Reply #40 on: January 16, 2017, 04:54:29 PM »

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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GR1982
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Posts: 110


« Reply #41 on: January 18, 2017, 04:50:48 PM »

Worked almost 12hrs today, so I didn't get to make it to the gym. Will make it up tomorrow
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GR1982
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Posts: 110


« Reply #42 on: January 19, 2017, 03:06:00 PM »

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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GR1982
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Posts: 110


« Reply #43 on: January 21, 2017, 07:02:45 AM »

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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NaturalWonder83
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« Reply #44 on: January 22, 2017, 11:42:21 AM »

What are dimmell deads?
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GR1982
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Posts: 110


« Reply #45 on: January 23, 2017, 05:12:34 PM »

What are dimmell deads?
[/https://m.youtube.com/watch?v=UWTSNmulwJM
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GR1982
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Posts: 110


« Reply #46 on: January 23, 2017, 05:14:31 PM »

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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GR1982
Getbig II
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Posts: 110


« Reply #47 on: January 25, 2017, 05:48:30 PM »

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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GR1982
Getbig II
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Posts: 110


« Reply #48 on: January 28, 2017, 05:26:20 AM »

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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GR1982
Getbig II
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Posts: 110


« Reply #49 on: January 30, 2017, 05:15:36 PM »

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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