T Nation

Muscle_G's 2010 Power log

Hello everyone I had a meet log on here not to long ago, so some of you may remember me. I have 2 meets planned for this year, these are the ones I’m looking into

WCPF South Carolina States, Greenville, SC- May 1st
APF/AAPF Summer Heat IV, Rockhill, SC- Sept 11th

Right now I’m doing raw work until I start my training cycle for the May meet, then I will get back into my gear

My training is as follows
Mon- Bench
Tue- Squats
Thu- Declines
Fri- Deadlifts

if anyone has any comments or anything else feel free to post in here.

Nice to have you back. It’ll be cool to see how everything progresses.

[quote]novaeer wrote:
Nice to have you back. It’ll be cool to see how everything progresses.[/quote]

Thanks man, glad to be back. Hope people will follow me along my way into 2010.

Supplements I’m taking

Whey Protein
Creatine Monohydrate
L Glutamine
Multi Vit/Min
Stacker 3
Vit B Complex
Vit C/E
Potassium
Zinc
Magnesium

Glad you started a log back up. Any ideas on what you would like to total at your meets?

[quote]BlackLabel wrote:
Glad you started a log back up. Any ideas on what you would like to total at your meets?[/quote]

I would like to toal 1500 or more.

Monday 1/18/10 Bench

Elliptical- 5mins

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
250x6
255x6
235x8
didn’t get to do any lockout work, the rack was occupied and my wife went to her cardio class so boards were out too

Flat DB Press
40x2x20
Incline Tate Presses
30x10
35x10
40x10

Nautilus Compound Rows
160x12
210x12
250x12
DB Shrugs(static hold)
60x12
80x12
100x12
Band Pull-Aparts(mini band)
3x15

Hammer Curls
25x12
30x12
35x12
Wrist Roller
3 sets(reverse and overhand grip)

(Very good workout, it seems that the light speed bench work last week helped with recovery because I feel alot better than I normally would with the old routine. Gonna try out a Westside template for awhile and see how the results do. Also I tried out the false grip today and it felt alot better on my wrists, maybe this helped with the pressing power. Because with this grip I felt it alot in the triceps.)

Didn’t mean to post twice lol:o

Tuesday 1/19/10 Squats

Treadmill- 5mins

Warm-Up
Leg Extensions: 35x25, 50x25
Leg Curls: 50x25, 60x25

Reverse-Band Squats(green bands)
45x10
135x5
225x5
315x5 added bands here
365x5
405x5(Belt)
425x5(Belt, Knee Wraps)

Leg Press
285x12
485x12
685x12

(That was it, squats felt good today. Got to the gym late so I didn’t have time to get in any hip, calves, or Ab work in.)

Thursday 1/21/10 Declines

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Decline Press(POR grip)
45x10
95x8
135x5
185x3
225x2
275x1
315x6, 2 sets
295x7, missed 8th rep at lockout

Seated DB Shoulder Press
50x15
50x8
V-Bar Pulldowns
90x12
110x12
130x12

Rear Delt Raises(on Incline)
10x12
15x12
20x12
Side Raises
10x12
12x12
15x12

One-Arm Overhead Extensions
30x3x12(each arm)
One-Arm DB Preacher Curls
20x3x12(each arm)

Nautilus 4-Way Neck Machine
45x2x20(all 4 sides)

(Had a pretty good workout. I was surprised with my declines because I haven’t done them in over a month.)

Friday 1/22/10 Deadlifts

Warm-Up
Leg Extensions: 50x25
Seated Leg Curls: 50x25

Deadlifts- Conv
225x5
315x5
365x5
405x4

Zercher Squats(off Box, w/SSB)
155x5
205x5
245x5

DB Lunges
20x3x6(each leg)
supersetted w/
One-Arm Kettlebell Swings
20x3x10(each arm)

(That was it, I’m in a pretty pissed mood today so nothing much to talk about.)

Monday 1/25/10 Bench

Warm-Up
Standing Rotators: 3x12, 5x12
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12

Bench Press
45x10
95x8
135x5
185x3
225x2
255x6
260x6
235x8
315x2, 3 sets(added Reverse-Bands here)

Incline BB Press
135x3x6
Cable Flyes
60x2x12

Machine Shoulder Press
100x12
120x12
140x12
Seated Side Raises
10x12
15x12
20x12

Lying Ez-Bar Extensions
70x3x10
Cable Tricep Kickbacks
15x3x12(each arm)

(That was it, gym was packed and everyone was doing Upper Body(it’s Monday imagine that) couldn’t hit any Upper Back work so I just done some exercises I hadn’t done in awhile. I think for this reason that next week I will be back squatting on Monday’s again.)

Wednesday 1/27/10 SQ/DL

Exercise Bike- 5mins

Squats
45x10
135x5
225x5
275x3
315x3
335x1 added belt here
365x1 this might have been a little high

Reverse-Band Deficit DL’s- Conv(standing on a 100lbs plate)
135x5
225x3
315x3 added bands here
405x1
455x1 added belt here, this is a PR for deficit DL’s
495x1 another PR!!

1-Legged Leg Press
355x2x12(each leg)
SSB Good Mornings
135x2x10

Seated Calf Raises
85x3x20(2 legged)
45x2x20(1 legged)

Standing-Side Cable Crunches
100x15
120x15
140x15
Standing Cable Crunches(facing away from weight stack)
110x12
130x12
150x9
150x12 facing weight stack
170x12
190x12
Nautilus Lower Back Machine
80x15
95x15
110x15

(Squat workout didn’t go so great, but my deadlift went awesome!!! Had lots of energy today I think I’m liking the 3 day split.)

This is the new split I’m doing
Mon- Bench
Wed- SQ/DL
Fri- Accessory

Friday 1/29/10 Accessory

Recumbent Bike- 5mins

Wide-Grip Lat Pulldowns
100x12
120x12
140x12
160x8
One-Arm DB Rows
70x10
80x10
90x10
100x10
each arm

BB Shrugs(on Smith)
135x12
225x12
275x12
315x12
Rear Delts on Pec-Dec
80x12
95x12
110x12

Hammer Curls
20x12
25x12
30x12
One-Arm Machine Curls
50x3x12
each arm

(Good workout, back felt strong tonight. Had to rush through so I could make it to the movie so I didn’t get in any Neck or forearm work.)

I’ve decided to get ready for the APF Battle of the Bad meet on April 17th it will be in Columbia, SC. Training for the meet will start on Feb 8th.

well it want let me post the link to my youtubepage

Monday 2/1/10 Bench

Treadmill- 5mins

Bench Press
45x10
95x8
135x5
185x3
225x2
260x6
265x5
240x7, missed 8th
225x2x3(close-grip)

Flat DB Press
50x2x10

DB Shoulder Press
40x12
45x12
DB Side Raises
10x12
12x12
15x12
Shoulder Rotations(on Cable)
5x2x15(both Int. & Ext.)

Overhead Ez-Bar Tricep Extensions
65x3x12
One-Arm Tricep Pushdowns
50x12
60x12
70x10
each arm

(Good workout, bench sets felt stronger than they did last week. Had to use a high bench today because the good one was taken. On the high bench when the bar is handed off to me I’m already out of position because I have to reach up so high to get to the bar. So despite that I still had a good workout.)

Wednesday 2/3/10 SQ/DL

Elliptical- 5mins

Box Squats(legal depth)
45x10
135x5
225x3
275x3
315x1
335x1 added belt
365x1
385x1 added knee wraps, Raw PR for Box Squats!!!

Deadlifts- Conv
135x3
225x3
315x1
405x1
455x1 added belt, Been along time since I’ve been able to work up to this weight raw, felt easy I believe I could have gotten 10 more pounds
475x missed at lockout, got to greedy I guess lol

DB Lunges
20x3x6(each leg)
Pull-Throughs(on cable)
100x12
120x12
140x12

Adducter/Abducter Machine
110x2x20(both in & out)

(Good workout today! Squats and deadlift sets felt strong, so I think this is a good way to end a raw training cycle. Next week starts my meet prep. Didn’t have time for any calf or ab work because I had to go get my son out of the nursery.)

Friday 2/5/10 Accessory

Recumbent Bike- 5mins

V-Bar Pulldowns
90x12
110x12
130x12
150x6
Nautilus Compound Rows
160x12
210x12
230x12
90x2x12(one armed)each arm

DB Shrugs(static hold)
70x12
80x12
90x12
Rear Delts Raises(on Incline)
10x12
15x12
20x12

Nautilus 4-Way Neck Machine
30x2x20(all 4 sides)

Ez-Bar Curls
35x12
55x12
75x12
One-Arm DB Preacher Curls
15x12
20x12
25x12
each arm

Thick-Bar Wrist Curls
15x3x20(both reverse and regular) I just said the weight I had on the bar, it’s the hollow thick bar

(Good workout, everything in my upper back, bi’s, and forearms were really pumped.)

As y’all know tomorrow I start getting ready for the APF meet on April 17th.

Goals are
605-615 SQ
380-390 BP
505-515 DL
1490-1520 total
in the 220’s

I’m getting my diet back on track tomorrow also it will look like this

Meal 1
3-4 eggs w/cheese
yogurt
and maybe some type of healthy cereal

Meal 2
Chicken or Tuna salad w/mayo
wheat crackers
or
1-2 Chicken or Tuna sandwiches on wheat bread

Meal 3
Grilled Chicken Breasts, Beef Patties, or Fish Fillets
Rice or Pasta
Vege’s

Meal 4
Protein shake
Oatmeal or Grits

Meal 5
where ever we go to eat(Subway or Chinese Buffet) or whatever the wife cooks

1gal of water a day

also I’m starting back on my supplements
Whey Protein
L Glutamine, 10g a day
Creatine Monohydrate, 10g a day
and I will be taking my normal vitamins and minerals through out the day