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Post by muscle_g on Nov 8, 2008 11:35:31 GMT -8
Hello everyone I am new to this forum. My name is George and I normally compete in the 242's-275's weight class but this coming year I plan on competeing in the 220's. I weigh 228lbs(i was weighing 260lbs). My best lifts at 258-260 are 600 squat 385 bench 480 deadlift
Since the weight loss my squats and deads are doing good but my bench has gone down some. I will start posting my training come Monday. My training schedule is
Mon- Squats(or Box Squats) Tue- Bench Thu- Deadlifts(or Block Pulls) Fri- Declines
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Post by muscle_g on Nov 14, 2008 5:22:41 GMT -8
Monday 11/10/08 Squats
Warm-Up Leg Extensions: 35x25, 50x25 Seated Leg Curls: 50x15, 65x15 Adducter/Abducter: 70x12(both in & out)
Box Squats(legal depth) 45x5 135x5 225x3 315x1 365x1(Briefs, Belt) 405x1(Briefs, Belt) 405x1(Z-suit/straps down, Briefs, Belt) High Box Squats(2in above depth) 405x1(Z-Suit/straps down, Briefs, Belt) 455x1(Z-Suit/straps down, Briefs, Belt) 500x1(Z-Suit/straps down, Briefs, Belt)
Close-Stance Squats 225x3x3
Leg Press 285x12 485x12 685x12 285x8x2(1 legged)
(That was it, my hip muscle was hurting me pretty bad today so I throw on my old Z-Suit to help with the pain.)
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Post by muscle_g on Nov 14, 2008 5:23:18 GMT -8
Tuesday 11/11/08 Bench
Warm-Up Side Raises: 5x12, 8x12 Hammer Curls: 10x15, 15x15 Pull Downs: 90x12, 100x12
Bench Press 45x10 95x8 135x5 185x3 225x1 235x6 235x3 burnt Rack Lock-Outs 225x5 275x1 295x1 315x1 335x missed
Tricep Pushdowns 100x12 120x12 140x12 One-Armed 40x12 50x12 each arm
Nautilus Compound Rows 180x12 200x12 220x12 DB Shrugs(static hold) 50x12 55x12 60x12
Rear Delts on Pec-Dec 80x12 95x12 110x12
Hammer Curls 25x12 30x12 35x12
(That was it, my bench feels so weak with the weight loss(not that it was ever strong lol).)
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Post by muscle_g on Nov 14, 2008 5:23:51 GMT -8
Thursday 11/13/08 Deadlifts
Warm-Up Leg Extensions: 35x25, 50x25 Seated Leg Curls: 35x25, 50x25 Adducter/Abducter: 70x20(both in & out) Pull Downs: 90x12, 100x12
Deadlifts- Sumo 135x5 225x5 315x3 365x2(Briefs, Belt) 385x2(Briefs, Belt) 405x1(Briefs, Belt) missed 2nd rep
Hack Squats 170x6x2
(That was it. I had my children with me and they were getting hungry, so I had to make it quick.)
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Post by muscle_g on Nov 14, 2008 15:40:08 GMT -8
Friday 11/14/08 Declines
Warm-Up Side Raises: 5x12, 8x12 Hammer Curls: 10x15, 15x15 Pull Downs: 90x12, 100x12
Decline Press 45x10 95x8 135x5 185x3 225x2 that was it didn't have no one to spot me
Elbows out Tricep Extensions 30x12 35x12 40x12
Pull Downs(behind the neck) 100x12 120x12 140x12
Rear Delts on Cable Machine 10x12 15x12 20x12 Seated Side Raises 5lbs DB's 3 sets of 25
(That was it, feel tired today. I think I need to overhaul my workouts.)
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Post by muscle_g on Nov 15, 2008 7:42:43 GMT -8
Well next week I start back at my old job(things at the new job just wasn't working out), and I won't be working as late in the day time. So with me not working so late in the evenings I will have more time to train. Starting Monday I will be going back to my old training split, training will look like this
Mon- Bench Tue- Squats(or Box Squats) Wed- Aux/Stability Thu- Declines Fri- Deadlifts(or Block Pulls) Sat- rest Sun- rest
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Post by muscle_g on Nov 17, 2008 15:30:16 GMT -8
Monday 11/17/08 Bench
Warm-Up Side Raises: 3x12, 5x12, 8x12 Hammer Curls: 10x15, 12x15, 15x15 Pull Downs: 80x12, 90x12, 100x12 Side Band Rotator: 2x15(in and out rotaions
Bench Press 45x10 95x8 135x5 185x3 225x1 295x1(DD shirt) 315x1(DD shirt) added 3 Board, took off shirt 275x2x2 225x2x2(Close-Grip, full range)
One-Arm Mahcine Flyes 45x10x2 each arm
Elbows Out Tricep Exts. 25x12 30x12 35x12
Nautilus Compound Rows 160x12 180x12 200x12
Rear Delts on Cable Machine(one-armed) 12.5x12x3 each arm
Hammer Curls 25x12 30x12 35x12
(That was it. This is the first time in awhile I have been in my shirt, my bench has really gotten weak since the weight loss.)
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Post by muscle_g on Nov 18, 2008 17:08:12 GMT -8
Tuesday 11/18/08 Squats
Warm-Up Leg Extensions: 35x25, 50x25 Seated Leg Curls: 50x15, 65x15 Seated Calf Raises: 45x20x2
Squats 45x5 135x5 225x3 275x2 315x2- added belt here 335x1 365x1(Belt, Knee Wraps) alot easier than the other week
Close-Stance Squats 225x5 245x5 265x5 no gear
Ultra-Wide Stance Squats 135x10x2
Seated Calf Raises 80x20x3(2 legged) 45x20x2(1 legged)
Side Cable Crunches 100x15 110x15 120x15 Standing Cable Crunches 140x12 160x12 180x12 200x12
(Had a good workout tonight. My raw strength is coming up in the squat, the 365 was alot easier than it was the other week so I think I have more in me. Now I have to get my bench to move lol. Hopefully all this raw work will carry over to my gear when I start putting it back on.)
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Post by Brent on Nov 18, 2008 17:56:34 GMT -8
Glad to see you posting here. Thanks for sharing with us.
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Post by muscle_g on Nov 20, 2008 16:32:51 GMT -8
Thanks alot Brent, it's a pleasure to have a world record squatter such as yourself reading my logs ;D
This week I have seen that it is gonna be almost impossible to bench on Mondays because "EVERYONE" benches on Monday so my weekly split will go like this
Mon- Squats Tue- Bench Wed- Aux Thu- Deadlifts Fri- Declines
Also I forgot to tell everyone what my best lifts were
in training SQ- 600(Leviathan suit) haven't used this suit in a meet yet BP- 385 DL- 470
in a meet SQ- 540(Hardcore suit) BP- 369 DL- 480
right now I'm working on my raw strength so that's the reason for me not being in gear at the moment
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Post by muscle_g on Nov 26, 2008 10:08:29 GMT -8
Monday 11/24/08 Squats
Warm-Up Leg Extensions: 35x25, 50x25 Seated Leg Curls: 50x15, 65x15
Squats 45x5 135x5 225x3 275x2 315x1 365x1(Briefs, Belt) 405x1(Briefs, Belt) 495x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
Seated Leg Curls 80x12 95x12 110x12
(That was it, it's been awhile since I've done suited squats and all the weights just felt really heavy on my back. Wasn't really feeling it today, and my hip was hurting me again.)
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Post by muscle_g on Nov 26, 2008 10:08:53 GMT -8
Tuesday 11/25/08 Bench
Warm-Up Side Raises: 5x12, 8x12 Hammer Curls: 10x15, 15x15
Bench Press 45x10 95x8 135x5 185x3 225x2 260x1 295x1(Phenom shirt) 315x1(Phenom shirt) Added 3 Board 330x1(Phenom shirt)
Incline Presses 135x10 155x7 185x1 been awhile since I've done these
Nautilus Compound Rows 200x12 220x12 240x12
Rear Delts on Pec-Dec 95x12 110x12 125x12
(Had a pretty good workout. My bench feels like it's getting a little stronger. Decided to go with my Phenom shirt tonight.)
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Post by muscle_g on Nov 26, 2008 10:16:14 GMT -8
Wasn't able to get to the gym today for my Auxiliary workout. I've got to be in at work at 2:00 today and I ahd stuff to do this morning.
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Post by muscle_g on Nov 27, 2008 7:34:52 GMT -8
Thursday 11/27/08 Block Pulls
Warm-Up Leg Extensions: 35x25, 50x25 Seated Leg Curls: 35x25, 50x25 Pull Downs: 90x12, 100x12 Leg Press: 90x15, 180x15
Block Pulls 135x5 225x5 315x3 365x1 405x6, 2 sets
SSB Squats 155x5x3
Leg Curls 100x12 110x12 50x10x2(1 legged)
Seated Calf Raises 75x20x3(2 legged) 45x20x2(1 legged)
Standing Cable Crunches 120x12 140x12 160x12 180x12
(Good workout, felt strong today. Now it's time to eat!! Happy Thanksgiving everyone.)
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Post by muscle_g on Nov 28, 2008 16:12:46 GMT -8
I didn't get to make it into the gym today for Raw Bench because the gym closed at 2:00 today for cleaning and I didn't get off of work in time.
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