Hey everyone, I’m muscle_g. Somehow I got logged out and I couldn’t remember all of my login info. I forgot that I had this profile here also lol.
So here is the new log. I’m a bench only guy(not by choice), I’m paralyzed from the waist down. Please follow along with me
Friday 6/17/22 Close-Grips
Rotator Cuffs
Close-Grip Bench Press(thumb from smooth)
45x12, 2 sets
95x8
115x5
135x1
140x8(last rep paused)
160x5(last rep paused)
170x3(last rep paused)
180x1, 3 sets(paused)
155x5(last rep paused)
High-Incline Shoulder Press(off pins)
95x5
105x5
115x5
125x5
135x5
155x1
175x1
195x missed
Wide-Grip Pulldowns
70x15
80x15
90x15
That was it. Extremely hot in the gym today!! Doing the Matrix bench press routine for close-grips for awhile and see how it works
4 Likes
Monday 6/20/22 Bench(WK 2)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8, 2 sets
135x5, 2 sets
185x3
225x1, added Slingshot
245x1
275x1, added Inzer Denim, didn’t touch
295x3, added 3 board
295x2
295x3
295x2x2, 2 board
4 Board Press
225x3, 3 sets
5 Board Press
225x2, 2 sets
Seated Overhead Triceps Exts(w/triceps bar)
55x3x15
Wide-Grip Pulldowns
90x12
100x12
110x12
Hammer Curls
30x2x8
1 Like
Wednesday 6/22/22 Speed Bench(WK 2)
Rotator Cuffs
Speed Bench Press vs Dbl Mini’s
45x12, 2 sets
45x5 added bands
95x3
105x3, 9 sets
Used 3 different grips por, thumb from smooth, & index on smooth
Flat DB Press
50x20
60x18
Machine Rows
75x15
90x15
105x15
Pulldowns
100x12
115x12
130x12
Rear Delts on cables
20x3x15
Triceps Pushdowns/Hammer Curls
80x3x20/25x3x12
That was it, went to the gym today and used different exercises that I haven’t done in awhile
1 Like
Friday 6/24/22 Declines(WK 2)
Rotator Cuffs
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
135x5
185x3
205x6
210x6
185x8, last 2 reps paused
Seated Overhead Shoulder Press(off pins)
45x5
95x5
115x5
135x5
Seated Cable Rows
70x15
80x15
90x15
100x12
Face Pulls
20x20
30x20
40x20
One-Arm DB Preacher Curls
30x3x12
Gonna hit declines on Friday’s now. My bench was at its strongest when I was hitting a lot of close-grip declines
1 Like
Thursday 6/31/22 Declines
Rotator Cuffs
Side DB Raises
Hammer Curls
Decline Press(pinky’s just inside rings)
45x12, 2 sets
95x8
135x5
155x3
185x1
210x6
215x5
190x8
That was it. Had bad heartburn and it had me feeling nauseous
1 Like
My new training split that I’m going to do is going to look like this
Mon- Bench
Tue- Accessory
Thu- Declines
Fri- Deadlifts
Friday 7/1/22 Deadlifts
Seated Deadlifts
95x5
115x3
145x1, 8 sets(1min rest)
Trap-Bar Deadlifts
107x3x3
Trap-Bar Shrugs
77x3x20
Face Pulls
20x15
30x15
40x15
Assisted Leg Press
3 sets of 10 reps
Assisted Leg Curls/Leg Exts
3 sets of 10 reps(each)
1 Like
Monday 7/4/22 Bench(WK 1)
Rotator Cuffs
Bench Press
45x12, 2 sets
95x8
115x5
145x3, 9 sets(paused)
Flat DB Press
55x3x8
That was it, it was hot AF today!! It was light weight but the volume wiped me out!!
1 Like
We are baking over here in Texas too.
1 Like
Gotta love the south during the summer lol
1 Like
Tuesday 7/5/22 Accessory(WK 1)
Wide-Grip Machine Rows
70x2x15
105x8
120x8
135x8
Wide-Grip Pulldowns
145x8
160x8
175x8
Side DB Raises
17x8
20x8
22x8
Front DB Raises
10x2x15
Hammer Curls
20x12
22x12
25x12
Seated Hammer Shrugs(counting as 45lbs bar)
115x3x20
Rode to the gym today. Hot at the home gym lol
1 Like
Lucky bastard! (please don’t take offense)
1 Like
Thursday 7/7/22 Declines(WK 1)
Rotator Cuffs
Decline Press(pinky’s just inside ring)
45x12, 2 sets
95x8
115x5
135x3
155x1
185x6, 2 sets
165x8
Flat DB Flyes
35x3x12
That was it. Had a nice triceps and pec pump
2 Likes
Friday 7/8/22 Accessory(WK 1)
Close-Grip Machine Rows
60x12
75x12
90x8
115x8
120x8
V-Bar Pulldowns
130x8
145x8
160x8
Side DB Raises
20x3x8
Rear Delts on Pec-Dec
70x15
80x15
Hammer Curls
20x12
25x12
30x12
Seated Hammer Shrugs(counted as 45lbs bar)
95x3x20
2 Likes
Saturday 7/9/22 Deadlifts(WK 2)
Seated Deadlifts
95x5, 2 sets
115x5
135x3
150x1, 8 sets(1min in between sets)
110x3x3
Seated DB Shrugs
30x3x20
Face Pulls
25x15
35x15
45x15
Assisted Leg Extensions
2 sets of 10 reps
Assisted Lying Leg Curls
2 sets of 10 reps
Assisted 1- Legged Leg Press
3 sets of 12 reps(5 sec hold on last rep)
250lbs hold on Leg Press for a few minutes
2 Likes
I’ve got a meet that I’m looking to do on September 17th. It’s in Charlotte, NC, and it’s a 365Strong meet. They have a para lifter division, and I’ll be able to do shirted bench and deadlift. Pretty excited about this!!
3 Likes
Monday 7/11/22 Bench(WK 2)
Bench Press
45x12, 2 sets
95x8
115x5
135x3
155x3, 9 sets(paused)
Flat DB Press
60x8
70x8
80x8
3 Likes