T Nation

Muscle_G’s Training Log


#21

Wednesday 12/5/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x3
255x3
265x3
275x2, missed 3rd rep
295x5 added Slingshot
310x3

Low-Incline DB Press
55x12
60x10
65x6
Flat DB Flyes
35x3x10

Side DB Raises
5x20
8x20
10x20
Hammer ISO-Machine Shoulder Press
40x15
50x15
60x15
Side Machine Raises
20x20
35x20
50x20

Bench is progressing nicely. I hit 275 for 2, but ran out of steam on the 3rd. Last training cycle I hit 285 for a hard single, but I believe I could smoke it easy now


#22

Friday 12/7/18 Accessory

Wide-Grip Pulldowns
2 sets of 12(warm-up)
100x12
120x12
140x12
160x12
Bent-Over DB Rows
60x10
65x10
70x10
75x10
Hammer ISO-High Rows(plate loaded)
70x4x12

Face Pulls
70x12
80x12
90x12
4-Way Neck Machine
1 set of 20(all 4 sides)
CSR Scapular Shrugs(plate loaded)
20x12
30x12
40x12

Lower Back Machine
150x15
200x15
250x15

Calves
Abs
Forearms


#23

Saturday 12/8/18 Bench

Warm-up
Int & Ext Shoulder Rotations
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x5, 2 sets
185x8

Ez-Bar Skullcrushers/Barbell Preacher Curls
65x3x12/50x3x12

Machine Triceps Dips/Incline DB Curls
120x2x20/15x3x15

One-Arm Tricep Pushdowns/One-Arm Hammer Curls
40x15/30x12
50x15/35x12


#24

Monday 12/10/18 SQ/DL

Warm-up
Leg Extensions
Seated Leg Curls
Adductor/Abductor

Squats
45x5, 3 sets
135x3
185x3
225x2
275x5
285x5
295x5
315x5

Pause Squats
225x6, 2 sets

Speed Deadlifts
240x1, 10 sets(5 sets conv, 5 sets sumo)

1-Legged Leg Press(as a 45lbs bar)
135x15
185x15
1-Legged Leg Extensions/1-Legged Standing Leg Curls
50x20/50x20
65x20/65x20
80x20/80x20

That was it


#25

Wednesday 12/12/18 Bench

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
230x5
240x5
250x5
205x8

Dips
BWx3x10
One-Arm Pec-Dec Flyes
50x3x20

Machine Side Raises
45x20
55x20
65x20
Wide DB Upright Rows
15x3x12
One-Arm DB Side Raises
10x2x15

Calves
Abs
Forearms/Grip


#26

Nice session. One arm flyes? Huh, never thought of that. For muscle connection?