Muscle_G's 2014 Log

Training Training Logs
1

It’s been a little while since I’ve posted my log on here. So here is a little background on me

About a year and a half ago I slightly tore my left glute. This year I ended up pulling the right side of my neck and trap area pretty bad, and I’ve been having pretty bad hip problems on my left side. Also on top of that I got a new job and wasn’t able to train as consistently as I would’ve liked too and I have dropped 25lbs of bodyweight

So besides staying injury free in the new year, my goals for 2014 are to

  1. Drop to the 198’s
  2. Get my squats back to the 600 range(or at least close to it)
  3. Get my bench back to the mid 400 or higher range
  4. Deadlift over 500
  5. To get back onto the platform(I haven’t been able to compete in almost 2 years)

Plan right now is to get my training in order for the SPF South Carolina Powerlifting Championships on April 19th.

I will start posting my training on Monday

2

Monday 12/30/13 Bench(WK 1)

Warm-Up
Standing Rotators: 5x15, 2 sets
Side Raises: 5x15, 10x15
Hammer Curls: 10x15, 15x15
Pulldowns: 70x12, 85x12

Bench Press
45x12
95x8
135x5
185x3
225x1
235x6, 2 sets(last rep paused)
215x8(last rep paused)

Fat-Bar Bench Press(POR grip) w/25lbs of chains on each side)
170(+chains)x6
190(+chains)x6
170(+chains)x3 BURNT!!
Lying DB Skullcrushers
25x12
30x12
35x12

Hammer-High Rows(weight on each side)
70x12
75x12
80x12
45x2x15(one-armed)
DB Shrugs(static hold)
50x12
55x12
60x12
Rear Delts on Pec-Dec
60x12
70x12
85x12

Hammer Curl
25x12
30x12
35x12

(That was it. Everything felt strong. Right now I will be going raw on most of my lifts to build my body’s strength back up and I will bumping the weight up each and making adjustments when needed.)

3

Week 3 training

Monday 1/20/14 Bench(WK 3)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 75x12, 90x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x2 added DD shirt
365x1
385x1
405x missed about mid way up

Slingshot Bench Press
285x6
295x6

Flat DB Press
20x35
40x2x25

Wide-Grip Seated Rows
100x12
150x3x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12

Hammer Curls
30x3x12

Body-Masters Shrugs(static hold)
200x12
230x12
260x9

Standing Cable Crunches
100x3x25
Decline Sit-Ups
25x20 reps

(That was it. Not the best day ever but got work in.)

Tuesday 1/21/14 Squats(WK 3)

Warm-Up
Leg Extensions: 20x20, 30x20
Seated Leg Curls: 30x20, 40x20
Reverse Hypers: 50x15, 60x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
185x3
225x2
275x1 Belt
315x1 Briefs
350x2, 5 sets, added suit bottoms

Close-Stance Squats
225x3x6

Ultra-Wide Stance Squats
95x2x10

1-Legged Kneeling Leg Curls
50x12
70x12
90x8
each leg

Horizontal Calf Raises
110x20
130x20
150x20

Standing Cable Crunches
100x25
110x25
Seated Crunch Machine
PL4x2x25

(That was it. Everything felt good. Wade I’ll send all the videos and workouts to you this evening.)

Wednesday 1/22/14 Aux(WK 3)

Straight-Arm Pulldowns/Williams Shrugs/Seated Crunch Machine
40x12/80x12/25x20
50x12/90x12/40x20
60x12/100x12/50x20

Face Pulls/DB Shrugs/Calf Raises
40x12/40x20/50x20
50x12/40x20/50x20
60x12/40x20/50x20

Wide-Grip Pulldowns/Neck Harness/Reverse BB Curls
70x12/20x15/20x20
80x12/20x15/20x20
90x12/20x15/20x20
all 4 sides with neck

Recumbent Bike: 20mins

(That was it. Supersetted everything to save time.)

Thursday 1/23/14 Declines(WK 3)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 75x12, 90x12
Rope Pushdowns: 30x20, 40x20

Declines- close-grip
45x12
95x8
135x5
185x3
225x2
275x1
310x2, barely got the 2nd one
275x6, 2 sets

(That was it. Everything felt like crap, and heavy. I had no energy what so ever.)

4

Monday 1/27/14 Bench(WK 4)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Pulldowns: 60x12, 75x12

Bench Press
45x12
95x8
135x5
185x3
225x2
275x1
315x2 added DD Shirt
365x1
375x1

Slingshot Bench(used my buddies new Full Boar slingshot)
285x6
295x5

Icarian Rows(wide-grip)
100x12
130x12
150x10

(That was it. Everything felt heavy today. I’m tired and a little stressed at the moment.)

5

Tuesday 1/28/14 Squats(WK 4)

Warm-Up
Leg Extensions: 20x20, 30x20
Seated Leg Curls: 30x20, 40x20
Reverse Hypers: 45x15, 55x15

Squats
45x5 close-stance
45x5 med-stance
45x5 comp-stance
135x3
185x3
225x2
275x1 Belt
315x1 added Briefs
360x2, 5 sets, added suit bottoms

Close-Stance Squats
225x3x6

Ultra-Wide Stance Squats
95x3x10

Glute-Ham Raises
BWx12
BWx8
BWx8

Horizontal Calf Raises
190x3x20

Standing Cable Crunches
90x25
110x25
130x25
150x25

(That was it. Good workout tonight, all squats felt really strong.)

6

Wednesday 1/29/14 Aux(WK 4)

Straight-Arm Pulldowns
20x12
25x12
30x3x12
Face Pulls
20x12
25x12
30x3x12
Wide-Grip Pulldowns
60x12
70x12
80x12

Wide-Grip Shrugdowns
80x3x12
DB Shrugs
40x3x20
Neck Harness
25x3x15

AB Lounge
3 sets of 20

1-Legged Standing DB Calf Raises
40x3x20
each leg

Reverse Ez-Bar Curls
20x20
25x20
30x20

(That was it. I lifted at my house today and it sleeted and snowed last night and was very cold in my garage gym so I didn’t do any cardio today.)

7

Thursday 1/30/14 Declines(WK 4)

Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 12x15
Side Cable Rotators: 10x2x15
Pulldowns: 60x12, 75x12

Decline Press- Close-Grip
45x12
95x8
135x5
185x3
225x2
275x1
295x1
310x6
315x6
295x8

Icarian Rows(Close-grip)
100x12
130x12
140x3x12
Rear Delts on Pec-Dec(old school pec-dec)
30x12
45x12
60x12

Hammer Curls
25x12
30x12
35x12

Body-Masters Shrugs(static hold)
200x3x12

Lying Crunch Machine
20x25
25x25
30x25
35x25

(That was it, good workout today. Everything felt strong.)

8

Friday 1/31/14 Deadlifts(WK 4)

Warm-Up
Leg Extensions: 30x20, 40x20
Seated Leg Curls: 20x20, 40x20
Pulldowns: 60x12, 75x12
Body Masters Shrugs: 100x15, 110x15

Front Squats
45x5
95x3
135x1
155x3
175x3
195x3
215x3 This is a PR triple for full front squats

Trap-Bar Deadlifts
135x3
225x1
315x1
405x3
425x3
440x3 PR on trap bar

Deadlifts- Sumo
135x3
225x1
315x1 Briefs
385x1, 10 sets(added suit bottoms) 1min rest intravels

Chain Deadlifts(100lbs of chains)
335+Chains x2, 3 sets

(That was it, it was getting pretty late and I was wipped out after all of this.)