T Nation

Muscle _G’s 2018 Training Log


#1

The meet I was getting ready for got canceled, so I’m gonna do some offseason training for awhile until I decide to hit up another meet.

Monday 2/5/18 Bench(WK 1)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x3, 4 sets, added 2 Board

Close-Grip Bench Press(thumb from smooth)
185x6
195x6
205x5

One-Arm DB Rows
60x12
65x12
70x12
75x12
Each arm
Rear Delt DB Raises
15x12
20x12
25x12

DB Curls/Tricep Pushdowns
20x12/100x20
25x12/120x20
30x12/140x20

BB Shrugs
225x12
275x10
315x6

Didn’t do abs, calves, or forearms because they are sore.


#2

Tuesday 2/6/18 Squats(WK 1)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
225x3
275x1
300x2, 4 sets, Added belt on last 2 sets

Pause Squats(2sec pauses)
225x5, 2 sets

Leg Press(as a 45lbs bar)
405x20
455x20
495x20
1-Legged Leg Extensions
50x20
65x20
80x15
Each leg

Adductor/Abductor
110x2x20(in & out)

Calves
Abs
Forearms


#3

Thursday 2/8/17 Accessory(WK 1)

Lat Pulldowns
Wide-Grip
120x12
140x12
160x8
Reverse-Grip
100x12
120x12
140x10
V-Bar
90x12
100x12
110x12
One-Arm DB Rows
70x12
80x10
90x10
100x8
Each arm
Scapular DB Shrugs(on incline)
40x12
45x12
50x12

Face Pulls
50x15
60x15
70x15
Neck Harness(Front & Back)
30x2x20

Incline DB Curls
15x12
20x12
25x12
One-Arm Concentration Curls
15x3x15
Each arm

That was it


#4

Friday 2/9/18 Deadlifts(WK 1)

Leg Extensions
Seated Leg Curls
Hyper Extensions

Deficit Deadlifts(3.5in deficit) hook grip
135x3
225x2
275x1
315x1
335x1, 6 sets
No belt

Stiff-Legged Deadlifts
225x6
235x6
245x6

Seated Leg Curls
100x20
120x20
140x20
1-Legged Standing Leg Curls
35x20
50x20
65x15
80x12
Each leg

Calves
Forearms
Abs

That was it. I totally forgot to hit glute work


#5

Monday 2/12/18 Bench(WK 2)

Rotator Cuffs

Bench Press
45x12
95x8
135x5
185x3
225x2
255x3, 4 sets(added 2 board)
205x5(close-grip)
215x5(close-grip)

Low-Incline DB Press
45x20
50x12
55x8
Flat DB Flyes
25x3x15

Side DB Raises
15x20
20x15
25x12
DB Shoulder Press(Rich Gasperi style)
30x12
35x12
40x12
Wide-Grip BB Upright Rows
45x12
55x12
65x12

Ez-Bar Skullcrushers
55x12
65x12
75x10
One-Arm Cable Kickbacks
20x3x15
each arm

Forearms
Calves
Abs


#6

Tuesday 2/13/18 Squats(WK 2)

Leg Extensions
Seated Leg Curls

Squats
45x5, 3 sets
135x3
225x3
275x2
320x2, 4 sets(added belt)

Pause Squats(3sec pauses)
235x4
235x3

Good Mornings
135x6, 3 sets

Adductor/Abductor
1202x20(in & out)

That was it


#7

Thursday 2/15/18 Deadlifts(WK 2)

Hyper Extensions
Pulldowns

Deficit Deadlifts(4in deficit) hook grip
135x3
225x3
275x3
315x3
360x1, 6 sets(added a belt here, Abs felt like they wanted to pull)

Stiff-Legged Deadlifts
245x5
255x5
265x5
No belt

Lying DB Leg Curls
25x20
30x20
30x15
1-Legged Standing Leg Curls
35x20
50x20
65x20

1-Legged Glute Machine
50x15
60x15

Calves
Abs
Forearms/Grip

Supposed to do back work today, but I felt like deadlifting


#8

Friday 2/16/18 Accessory(WK 2)

Stiff-Arm Pulldowns

Assisted Chin-Ups
2 sets of 15(wide-grip)
2 sets of 15, 10(underhand-grip)
2 sets of 15(neutral-grip)
Bent-Over BB Rows
155x10
185x10
225x5 HEAVY!!
One-Arm DB Rows
80x10
90x10
100x10
Each arm

BB Shrugs
225x12
245x12
275x12
Rear Delts on Pec-Dec
60x12
70x12
80x12

BB Curls
65x12
75x12
85x10
One-Arm DB Concentration Curls
15x12
20x12
25x12
Each arm


#9

Monday 2/19/18 Squats(WK 3)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
345x2, 3 sets(added belt)

Close-Stance Pause Squats(vs choked Minis & choked green bands)
225(+ bands) 3 sets of 3(3sec pauses)

Leg Press(as a 45lbs bar)
405x20
495x20
585x20
1-Legged Leg Extensions
35x20
50x20
65x20

Adductor/Abductor Machine
110x2x20(in & out)

That’s was it. This session got me pretty good as I didn’t have enough energy for calves and abs. Also I measured my thighs and they are both right at 26in


#10

Tuesday 2/20/18 Bench(WK 3)

Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
270x2, 3 sets(added 2 board)
135x5, 3 sets(close-grip) added Dbl Mini bands on this

DB Flyes
30x12
35x12
40x8

Side DB Holds
5lbs 3 sets of 60sec holds
Seated DB Shoulder Press
40x10
50x10
60x6

Tricep Pushdowns
100x20
110x20
120x20
30x15 one-armed
40x15 one-armed

That was it. Gym was busy and had to get home so my kids could do homework


#11

Thursday 2/22/18 Deadlifts(WK 3)

Leg Extensions
Seated Leg Curls
Pulldowns

Light Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x2
No belt

Deficit Deadlifts(4in deficit) hook grip
135x3
225x3
275x3
315x1
365x1
385x1, 4 sets(added belt)

Stiff-Legged Deadlifts
265x5
285x5
305x5

Seated Leg Curls
120x15
140x15
160x15
Green Band Goodmornings
2 sets of 15

Treadmill: 10mins

That was it. Wish I wouldn’t have squatted because my quads and hips was still feeling it from squat day. Deadlifts felt good


#12

Friday 2/23/18 Accessory(WK 3)

Stiff-Arm Pulldowns

Lat-Pulldowns
Wide-Grip
140x10
160x10
Reverse-Grip
120x10
140x10
V-Bar
100x10
130x10
Bent-Over BB Rows
135x10
155x10
175x10
195x10
One-Arm Seated Cable Rows
40x12
50x12
60x12
each arm

Rear Delt DB Raises
15x12
20x12
25x12
Neck Harness
20x2x20(Front & Back)

Hammer Curls
30x12
35x12
40x12
45x6
50x6
55x6
One-Arm DB Preacher Curls
20x12
25x12
30x8
Each arm

Forearms
Calves
Abs

That was it, back work felt really good. I did the heavy low rep hammer curls to hit the forearms a little harder


#13

Monday 2/26/18 Squats(WK 4)

Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x3
275x3
315x2
335x1 added belt
365x1, 3 sets

Pause Squats vs choked green bands
225x3
245x3
265x3

Front Squats
135x8
155x6
1-Legged Leg Extensions
50x20
65x20

Calves
Forearms
Abs


#14

Tuesday 2/27/18 Bench(WK 4)

Rotator Cuffs

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x2
245x1
265x1
290x2, 3 sets(added Slingshot)

Close-Grip Bench Press vs Dbl Mini bands(POR grip)
135x5
155x5
175x3
Low-Incline DB Flyes
30x12
40x12
45x12

Machine Side Raises
45x20
50x20
55x20
Seated Gaspari DB Shoulder Press
30x10
35x10
40x10

Ez-Bar Skullcrushers
65x3x10
25x10, 2 sets(one-armed)

Abs
Calves
Forearms

That was it. Tried a different grip on bench and I am liking it so far


#15

Friday 3/2/18 Deadlifts(WK 4)

Leg Extensions
Lying Leg Curls
Hyper Extensions

Deadlifts
135x3
225x3
265x1
315x1
365x1
410x1, 4 sets(added belt)
455x1

Rack Pulls(knee level)
315x5
405x5
495x3

Assisted Chin-Ups
2 sets of 10(Wide-Grip)
2 sets of 10(Reverse-Grip)
T-Bar Rows
45x12
55x12
65x12
75x12
DB Shrugs
50x12
60x12
70x12

Hammer Curls
25x12
30x12
35x12
40x6
45x6
50x6
20x12, 2 sets(one-armed)

1-Legged Kneeling Leg Curls
50x3x12
each leg


#16

Monday 3/5/18 Squats(WK 5)

Leg Extensions
Lying Leg Curls

Squats
45x5, 3 sets
135x3
185x3
225x3
275x2
315x1
335x1 added belt
365x1
385x1, 2 sets(added knee wraps)

Pause Squats(3sec pauses)
225x5
245x5

Belt Squat Machine
3 sets of 10
1-Legged Leg Extensions
50x3x20(each leg)

Adductor/Abductor
100x2x20(in & out)

Calves


#17

Monday 4/24/18 Squats(WK 6)

Squats
45x5, 3 sets
135x3
185x3
225x2
275x1
315x1
340x3, 2 sets(added belt and knee wraps)
340x4

Close-Stance Pause Squats(2sec pauses)
295x2
315x2

Reverse Hypers
140x15
210x15
280x15

Seated Calf Raises
80x3x25
35x2x20(1-legged)

Ab Wheel
3 sets

Wednesday 4/25/18 Bench(WK 6)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x5, 2 sets
Added reverse green bands
275x5
315x3
365x1

Low-Incline DB Press
50x10
55x10
60x10
65x10

Side DB Raises
10x15
15x15
20x15
Seated BTN Shoulder Press
65x10
95x10
115x8

Triceps Pushdowns
80x20
90x20
100x20
40x15(one-armed)
50x15(one-armed)
Barbell Curls
45x15
55x15
65x15
20x2x12(one-armed w/DB)

That was it, didn’t feel 100% today. I can tell I’m starting to wear down. Only 2 more weeks in this training cycle

Friday 4/27/18 Deadlifts(WK 6)

Deficit Deadlifts(2.5in deficit)
135x3, 2 sets
225x2
315x1
365x1
420x1, 4 sets(30sec rests in between reps) added belt

Stiff-Legged Deadlifts
315x5
335x3
365x3

Bent-Over BB Rows
135x8
155x8
175x8
195x8
Barbell Shrugs
275x10
295x10
315x10

Glute-Ham Raises
BWx2x10

Rear Delts on Pec-Dec
70x15
85x15
100x15

4-Way Neck Machine
Front
20x15
25x15
Sides
25x15
30x15
Back
30x15
35x15


#18

Monday 4/30/18 Squats(WK 7)

Squats
45x5, 3 sets
135x3
225x3
275x2
315x1
335x1 added belt
360x2, 2 sets(added knee wraps)

Close-Stance High-Bar Pause Squats(2sec pauses)
225x3
245x3
265x3

Glute-Ham Raises
BWx3x6
Adductor/Abductor
100x2x20(in & out)

Standing Calf Raises
60x20
70x20
80x20
BWx2x15(one-legged)

Ab Wheel
3 sets of 10
Side Cable Crunches
70x15
80x15
90x15


#19

Wednesday 5/3/18 Bench(WK 7)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x3, 3 sets(paused)

Low-Incline DB Press
40x10
45x10
50x10
55x10
Low-Incline DB Flyes
30x3x12

DB Side Raises
5x12
10x12
12x12
15x12
Seated BTN Shoulder Press
45x10
95x8, 2 sets

V-Bar Triceps Pushdowns
90x20
100x20
110x20
40x20(one-armed)
50x20(one-armed)
Hammer Curls
25x15
30x15
35x15
15x15(one-armed)
20x15(one-armed)

Grip work


#20

Friday 5/4/18 Deadlifts(WK 7)

Deadlifts
135x3, 2 sets
225x2
275x1
315x1
365x1
405x1
440x1, 2 sets(added belt)
465x1

Stiff-Legged DL’s
225x2x5

Bent-Over BB Rows
135x10
155x10
175x10
One-Arm Machine Rows
3 sets of 12(don’t remember weights)
Machine Pulldowns
3 sets of 10

1-Legged Lying Leg Curls
30x15
40x15
50x15

Rear Delt DB Raises
12x15
15x15
17x15
4-Way Neck Machine
20x2x15(all 4 sides)