T Nation

Muscle_G’s Training Log


#1

This’ll be my log for training, I could possibly add in my diet from time to time. I compete in the 220’s, I will be 37yrs old in January. I compete geared, best meet lifts are 600sq, 450bp, 510dl. I also do alot of raw lifting in my training


#2

Big numbers. But why is your DL so much less than your squat?


#3

Those are geared numbers. Raw I deadlift more than I squat


#4

Oh ok, makes sense. I know nothing of geared PL. But big numbers man, excited to see the log!


#5

Thank you very much. My best raw numbers are 415sq, 300bp, & 480dl


#6

Monday 11/5/18 Legs

Leg Extensions(can’t remember weights)
2x20 warm-up
3x20
Leg Press
4PLx20
6PLx20
8PLx15
3PLx30
1-Legged Leg Extensions(plate loaded)
25x3x20

Glute-Ham Raises
BWx10
BWx6
BWx6
Romanian Deadlifts
155x3x10
1-Legged Kneeling Leg Curls(plate loaded)
50x3x20

Adductor/Abductor
110x2x20(in & out)

Calves
Abs
Recumbent Bike: 15mins

Tried squatting but my knees wasn’t having it. Just gonna do bodybuilding stuff until everything heals up and cut some body fat. I’ll probably focus on bench and bodybuildingupper body stuff also


#7

Wednesday 11/7/18 Bench

Bench Press
45x12, 2 sets
95x8
135x5
185x3
205x6
215x6
225x6
185x10

Fat-Bar Bench Press(POR grip) counted as a 45lbs bar
135x6
155x6
175x6
Low-Incline DB Press
40x12
50x12
60x9
Pec-Dec Flyes
45x20
60x20
75x15

Side DB Raises(new variation)
5x20
10x20
5x20
BTN Machine Shoulder Press
50x15
60x15
70x9

Calves
Abs
Treadmill: 12mins


#8

Friday 11/9/18 Accessory

Warm-up
Pulldowns
Seated Cable Rows

Assisted Chin-Ups
2x10(Wide-Grip)
2x8(Neutral-Grip)
2x6(Reverse-Grip)
Bent-Over Barbell Rows
115x10
125x10
135x10
145x10
One-Arm Hammer Machine Rows(plate loaded)
70x15
80x15
90x15
100x15

DB Shrugs
60x12
70x12
80x12
Reverse Rear Delt Pec-Dec Flyes
55x15
60x15
85x15

Treadmill: 12mins

Skipped neck and lower back work


#9

Saturday 11/10/18 Bench

Warm-up
Rotator Cuffs
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb-length from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5
245x3
255x3
185x10
Barbell Curls
45x15
55x15
65x10

Dips
BWx3x10
Hammer Curls
25x15
30x15
35x15

One-Arm Fat-Bar Reverse Grip Pushdowns
30x15
40x15
50x9
One-Arm Nautilus Machine Curls
35x20
50x20
65x20

Forearms
Calves
Abs
Recumbent Bike: 12mins


#10

Monday 11/12/18 Squats

Warm-up
Leg Extensions
Seated Leg Curls

Squats
45x5, 2 sets
135x3
185x3
225x2
245x1
285x3, 3 sets
305x3, 3 sets

Pause Squats(3sec pauses)
205x5, 2 sets
Leg Press(counted as 45lbs bar)
405x3x20
135x2x15(1-legged)

1-Legged Standing Leg Curls
50x20
65x20
80x15

Adductor/Abductor
110x2x20(in & out)

Calves
Abs

That was it. Haven’t squatted in about 3 weeks. I can tell my knees aren’t 100% right now. So squats aren’t heavy at the moment


#11

Hey man, nice to see a somewhat familiar log. I’m posting here now too. Got any meets planned?


#12

No I don’t have anything planned as of right now. Maybe I’ll do something next year