Muscle_G’s Training Log

Monday 1/14/19 Squats/Deadlifts(WK 3)

SSB Squats
45x5, 3 sets
135x3
185x3
225x2
245x1
275x2, 2 sets
290x2, 2 sets

Deadlifts- hook grip
225x2
275x1
315x1
365x1
390x1, 4 sets(2 sets conv, 2 sets sumo)

Belt Squat Machine(not sure how much machine weighs)
70x10
140x10
210x6

1-Legged Prone Leg Curls
3 sets of 20
1-Legged Leg Extensions
3 sets of 20

Calves
Forearms
Abs

Wednesday 1/16/19 Bench(WK 3)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
240x5
250x5
260x4, I believe I could’ve got 5 reps, but had no spotter, so play it safe
225x10

Incline Barbell Press
135x3x8
Pec-Dec Flyes
60x20
75x20
90x20
Dips
BWx2x8

Side DB Raises
10x20
12x20
15x20
Machine BTN Shoulder Press
50x15
60x15
70x12
One-Arm DB Side Raises
15x2x15

Fat-Bar Triceps Pushdowns
70x2x20

Abs

Friday 1/18/19 Accessory(WK 3)

Assisted Wide-Grip Chin-Ups
4 sets of 10
Stiff-Arm Pulldowns
60x12
70x12
80x12
Bent-Over DB Rows
65x10
70x10
75x10
80x10
One-Arm Seated Cable Rows
50x12
60x12
70x12

Reverse Rear Delt Flyes on Pec-Dec
50x15
65x15
80x15
Seated DB Shrugs
50x12
55x12
60x12
4-Way Neck Machine
15x2x15(all 4 sides)

SSB Good Mornings
95x3x10

Calves
Abs
Forearms

Sunday 1/20/19 Bench(WK 4, deload)

Warm-up
Shoulder Rotations(Int/Ext)
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x6, 2 sets
155x10

Lying DB Skullcrushers
25x3x15
One-Arm Rope Pushdowns
30x3x15

Barbell Curls
55x2x15
55x2x15(w/fat-grips)
Hammer Curls
25x4x15

Forearms
Calves
Abs

Monday 1/21/19 Squats(WK 4)

Warm-up
Leg Extensions
Seated Leg Curls

Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x3(knee wraps, belt)
405x1
225x5, 2 sets

Stiff-Legged Deadlifts
225x2x6

1-Legged Leg Press
1PLx2x15(these irratated my knee)
TKE’s
2 sets of 15
1-Legged Standing Leg Curls
50x3x20

Awesome session today, the SSB Squats seems to be working out really good. Wasn’t supposed to go heavy today, but I felt good and just went with it

Nice! Always a fun day with 405 on ur back.

Thanks, yeah it’s only 10lbs under my raw PR, and I didn’t feel 100%. So I believe progress is being made. Going back to the SSB squats next week

Wednesday 1/23/19 Bench(WK 4, deload)

Warm-up
Shoulder Rotations(Int & Ext)
Pec-Dec Flyes

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

Incline DB Press
40x15
45x15
50x12
Dips
BWx3x10

Side DB Raises
10x20
15x20
20x20
One-Arm Side Cable Raises/DB Holds
10x2x12/2 sets to failure

Abs
Calves
Forearms

Thursday 1/24/19 Accessory(WK 4)

Wide-Grip Pulldowns
80x12
100x12
120x12
140x10
160x8
180x4
One-Arm DB Rows
70x12
80x12
90x10
100x10

Face Pulls
60x15
70x15
80x15
Seated DB Shrugs
40x12
45x12
50x12

Sunday 1/27/19 Bench(WK 5)

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

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1
285x1
205x10
Barbell Curls
20x20
30x20
40x20
50x20
60x15

Lying DB Skullcrushers
30x15
35x13
40x12
Hammer Curls
20x15
25x15
30x15

One-Arm Reverse-Grip Pushdowns/One-Arm Cable Curls
30x15/20x15
40x15/30x15
50x8/40x15
Both of these was done with my fat grips

Monday 1/28/19 Squats/Deadlifts(WK 5)

SSB Squats
45x5, 2 sets
135x3
185x3
225x3
235x3
245x3
255x3
265x2

Deadlifts-used straps(cut my thumb at work)
225x3
275x1
315x1
365x1
405x1
455x1

Belt Squat Machine
70x10
140x2x10
1-Legged Prone Leg Curls
30x20
40x20
50x20

Adductor/Abductor Machine
95x2x15

Calves
Abs
Forearms

Wednesday 1/30/19 Bench(WK 5)

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
250x5
260x5
270x3
225x24 Slingshot

Incline BB Press
95x10
115x10
135x10
Low-Incline DB Flyes
30x3x12
Weighted Dips
BW+35x2x8

Side DB Raises
10x20
12x20
15x20
BTN Machine Shoulder Press
40x15
50x15
60x15
Machine Side Raises
30x20
50x20

Friday 2/1/19 Deadlifts(WK 5)

Rack Pulls(upper-shin level) hook grip
135x3
225x3
275x3
315x3
365x3
415x1
475x1
315x5, 2 sets(sumo)

SSB Good Mornings
95x10
115x10
135x10

Assisted Chin-Ups
4 sets of 10
Bent-Over DB Rows
50x12
55x12
60x12
65x12
Scapular Shrugs(on CSR) plate loaded
25x3x10

Glute-Ham Raises
BWx3x10

Reverse Pec-Dec Rear Delt Flyes
70x12
85x12
100x12

Abs
Calves

Sunday 2/3/19 Bench(WK 6)

Warm-up
Rotator Cuffs
Rope Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
235x5, 2 sets
185x10

Ez-Bar Curls/Rope Pushdowns
35x15/70x15
45x15/80x15
55x15/90x15

Dumbbell Curls/Overhead Ez-Bar Extensions
15x12/55x15
20x12/55x15
25x12/55x15

One-Arm DB Preacher Curls/One-Arm DB Kickbacks
20x3x12/20x3x12

Forearms
Calves
Abs

Monday 2/4/19 Squats/Deadlifts(WK 6)

Box Squats
45x5, 2 sets
135x3
185x3
225x3
275x3
315x3
365x2 belt
405x1 was gonna go for 2 reps but the weight slid on one side, so I racked it
315x5, 2 sets

Deficit Stiff-Legged Deadlifts
135x5
185x5
225x5
275x5, 2 sets

1-Legged Leg Press
2PLx15
3PLx15
4PLx15
1-Legged Standing Leg Curls
30x15
45x15
60x15

Wednesday 2/6/19 Bench(WK 6)

Warm-up
Rotator Cuffs
Pec-Dec Flyes

Bench Press
45x12, 2 sets
95x8
135x5
185x3
225x1
245x1
265x1
285x1
305x missed, had a shitty hand off. Dude about dropped the bar on me. I should’ve just racked it because it threw me all off grove
225x8

Incline DB Press
45x12
50x12
55x12
Cable Flyes
30x20
40x20
50x20

Side Raises
10x15
15x15
20x15
Wide-Grip Barbell Upright Rows
45x3x15
One-Arm DB Side Raises
10x2x20

Forearms
Calves
Abs

Friday 2/8/19 Accessory(WK 6)

Neutral-Grip Pulldowns
2 sets of 12(warm-up)
100x12
130x12
160x10
190x6
Seated Cable Rows
100x12
125x12
150x8
175x6
Cross-Bench Dumbbell Pullovers
50x3x10
One-Arm DB Rows
80x10
90x10
100x10

Seated Dumbbell Shrugs
50x12
55x12
60x12
Reverse Pec-Dec Rear Delt Flyes
70x12
85x12
100x12
Face Pulls(on seated row)
40x2x12
4-Way Neck Machine
20x2x15(front)
40x2x15(back)
30x2x15(sides)

Reverse Hypers
140x15
210x15
280x15

Calves
Forearms
Abs

My back felt very strong today!!

Sunday 2/17/19 Bench(WK 1)

Warm-up
Rotator Cuffs
Triceps Pushdowns
Hammer Curls

Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
135x5
185x3
225x1
230x6, 2 sets
210x8

JM Triceps Press/Ez-Bar Preacher Curls(fat grips)
65x15/35x15
85x15/55x15
105x8/75x6

Machine Triceps Dips/Hammer Curls
80x20/20x15
100x20/25x15
120x20/30x15

One-Arm Pushdowns/One-Arm Concentration Curls
50x15/15x15
60x15/20x15
70x15/25x15

Forearms

Monday 2/18/19 Squats/Deadlifts(WK 1)

Warm-up
Leg Extensions
Prone Leg Curls

SSB Squats
45x5, 3 sets
135x3
185x3
205x1
230x2, 4 sets

Deadlifts- hook grip
225x2
275x1
315x1
330x1, 6 sets(3 sets conv, 3 sets sumo) 30sec rest periods

Deficit Stiff-Legged Deadlifts
225x6
245x6
265x6
Machine Belt Squats
70x10
140x10

1-Legged Kneeling Leg Curls(plate loaded)
50x3x15
1-Legged Leg Extensions
40x20
55x20
65x20

Calves