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Old 12-29-2013, 09:34 AM   #1
muscle_g
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is training for that PR total!!
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Default Muscle_G's 2014 log

It's a new year, new goals, and a new log is in order sooo, here's a little info

About a year and a half ago I slightly tore my left glute(it still bothers me from time to time but it is now 100%). This year I ended up pulling the right side of my neck and trap area pretty bad, and I've been having pretty bad hip problems on my left side. Also on top of that I got a new job and wasn't able to train as consistently as I would've liked too and I have also dropped 25lbs of bodyweight

So besides staying injury free in the new year, my goals for 2014 are to
1. Drop to the 198's
2. Get my squats back to the 600 range(or at least close to it)
3. Get my bench back to the mid 400 or higher range
4. Deadlift over 500
5. Be more consistant in the gym
6. To get back onto the platform(I haven't been able to compete in almost 2 years)

Plan right now is to get my training in order for the SPF South Carolina Powerlifting Championships on April 19th.

I will start posting my training on Monday
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Old 12-30-2013, 05:20 PM   #2
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Old 12-30-2013, 09:32 PM   #3
muscle_g
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Quote:
Originally Posted by BendtheBar View Post
Smash 2014.
Heck yeah!!



Monday 12/30/13 Bench(WK 1)

Warm-Up
Standing Rotators: 5x15, 2 sets
Side Raises: 5x15, 10x15
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 85x12

Bench Press
45x12
95x8
135x5
185x3
225x1
235x6, 2 sets(last rep paused)
215x8(last rep paused)

Fat-Bar Bench Press(POR grip) w/25lbs of chains on each side)
170(+chains)x6
190(+chains)x6
170(+chains)x3 BURNT!!
Lying DB Skullcrushers
25x12
30x12
35x12

Hammer-High Rows(weight on each side)
70x12
75x12
80x12
45x2x15(one-armed)
DB Shrugs(static hold)
50x12
55x12
60x12
Rear Delts on Pec-Dec
60x12
70x12
85x12

Hammer Curl
25x12
30x12
35x12

(That was it. Everything felt strong. Right now I will be going raw on most of my lifts to build my body's strength back up and I will bumping the weight up each and making adjustments when needed.)
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Training log
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Old 01-02-2014, 09:04 PM   #4
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Wednesday 1/1/14 Auxiliary

Straight-Arm Pulldowns
50x12
60x12
70x12
Face Pulls
50x12
60x12
70x12
Pulldowns
70x12
80x12
90x12

Willaims Shrugs
80x3x12

Lying Crunch Machine
20x20
25x20
30x20

(That was it. Just a light workout to get the body moving.)
__________________
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-02-2014, 09:04 PM   #5
muscle_g
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Join Date: May 2010
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Thursday 1/2/14 Declines(WK 1)

Warm-Up
Standing Rotators: 3x15, 5x15
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 75x12, 90x12
Side Cable Rotators: 10x12, 2 sets

Decline Press(POR grip)
45x12
95x8
135x5
185x3
225x2
275x1
290x6, 2 sets(last rep on both sets paused)
270x8(last 2 reps paused)

Illegal-Wide Grip Bench Press(to the neck)
135x10
135x10

Medium-Grip Seated Rows
100x12
125x12
150x12
40x15(one-armed)
50x15(one-armed)

Rear DB Raises
12x12
15x12
20x12
Machine Side Raises
40x15
50x15
60x15

Hammer Curls
20x12
25x12
30x12

Machine Shrugs(static hold)
110x12
130x12
150x12

(That was it, everything felt pretty strong tonight.)
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-03-2014, 09:32 PM   #6
muscle_g
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is training for that PR total!!
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Join Date: May 2010
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Friday 1/3/14 Deadlifts(WK 1)

Warm-Up
Leg Extensions: 20x20, 30x20
Seated Leg Curls: 30x20, 40x20
Pulldowns: 70x12, 85x12
1-Legged Glute Machine: 22x15, 33x15(each leg)

Close-Stance Squats(heels elevated on 2.5lbs plates)
45x5
135x1
185x1
225x1
275x1 belt
315x1

Rack Pulls(upper shin level)
135x3
225x3
315x3
365x3
405x3 belt

Stiff-Legged DL's(w/ 25lbs chains on each side)
225(+Chains)x5
275(+Chains)x5, 2 sets
1-Legged Kneeling Leg Curls(plate loaded)
50x12
70x2x12
each leg

1-Legged Hammer Calf Press/Seated Hammer Crunch Machine
140x25/40x25
160x25/50x25
180x25/60x25
each leg

(That was it. Didn't go extremely heavy today because this is the first time I've done anykind of lower body in about 2 weeks.)
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
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Old 01-04-2014, 03:10 PM   #7
BendtheBar
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Solid work MG. Keep killing it.
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Old 01-04-2014, 04:14 PM   #8
muscle_g
muscle_g
is training for that PR total!!
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Join Date: May 2010
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Fav Exercise: Squats, Bench, Deadlifts
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My Mood: Cool
Reputation: 16849
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Saturday 1/4/14 Auxiliary(WK 1)

Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Pulldowns
70x12
80x12
90x12

Wide-Grip Shrugdowns
80x3x12
Neck Harness
25x3x15(all 4 sides)

Seated Crunch Machine
40x3x20

Calf Press(on leg press)
180x3x20

Reverse BB Curls
20x3x20

(That was it, light recovery work. Feeling good.)
__________________
Train Hardcore!!!!

Best Lifts
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405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
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Old 01-05-2014, 02:12 PM   #9
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Nice work man!
Good luck achieving your goals this year
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Old 01-05-2014, 02:15 PM   #10
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Keep at it. What routine/methodology are you following?
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