TheStig's Workout Log

[TheStig]

Was gonna do this lift yesterday but ended up working an 11.5 hr day...fun lol
The extra rest did me good because my hamstring and knee were screaming after those fvck ton of box jumps I did earlier in the week (I tore my pcl, lcl, mcl, meniscus and hamstring all at once senior year of football, so my right knee still sometimes gives me trouble)

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 255 lbs
2 x 275 lbs
1 x 285 lbs
1 x 295 lbs (my current PR...2nd time I've ever gotten it up in my life)
10 x 225 lbs

Conventional Deadlift(still got some work to do)
10 x 225 lbs
5 x 275 lbs
5 x 315 lbs
5 x 345 lbs
3 x 365 lbs
4 x 315 lbs
4 x 315 lbs
4 x 315 lbs

Dips(with 65 lb dumbbell)
6, 6, 6, 5

Mini Circuit Finisher
10 ab rollouts
1 lap through box jump circuit
10 normal jumps + 30 doubles on the jump rope
x3

Good day, now off to work feeling juuuust fiiiiine

 

[Krueg]

Good to know you still got it!

That's the thing I hate about 1RM's, your strength will vary. Somedays your strong and in the zone, other days you struggle with 5-10lbs less than your max. Guess its just a part of training..

 

[TheStig]

Good to know you still got it!

That's the thing I hate about 1RM's, your strength will vary. Somedays your strong and in the zone, other days you struggle with 5-10lbs less than your max. Guess its just a part of training..

Ain't that the truth!




Solid session today, took a bit longer because I kept thinking of stuff I wanted to do haha

Heavy Day
Front Squats(forgot my belt so this was interesting)
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs (the point at which the belt usually goes on)
4 x 245 lbs
2 x 265 lbs
1 x 275 lbs (really had to grind out this rep)

Flat Dumbbell Bench Press
8 x 90 lbs
8 x 95 lbs
8 x 100 lbs

Pullups(with 20 lb chain)
10, 10, 10

OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
5 x 135 lbs
5 x 155 lbs
2 x 175 lbs
2 x 185 lbs

Farmer's Carry
1.5 laps around the track with 90 lb dumbbells in hand...this is honestly the best forearm/trap exercise ever IMO

Ab/Box Jump/Jump Rope Circuit Finisher
10 ab rollouts
1 lap through the boxes
10 normal jumps + 30 doubles on the jump rope (the last round I did 20 normal jumps and 50 doubles)
3 rounds

And off to work alllllll kindzzzz of jacked

 

[TheStig]

"Step right up folks, this workout has everything you're looking for in a circuit! We've got a strongman exercise, plyometric exercises to boost that speed, power, and agility, ab stabilization that'll rip up that abdomen, bread and butter bodyweight exercises like pullups, pushups, and dips...and above all, it's good cardio and conditioning! Build up your health and get ripped for the summer all at the same time! It's an opportunity you can't miss!"

lol for some reason I pictured myself as a snake oil salesman from the old west selling my workout as a product and thought it was funny, but it does explain what I did today

Circuit Day
-10 pullups
-10 dips
-10 pushups
-half lap around the track of farmer's carry with 90 lb dumbbells
-10 ab rollouts
-1 box jump lap
-jump rope, 1 set = 10 normal jumps + 30 doubles

rinse and repeat 4 times


All in all it took about 25 min, and I'm beat to the bone

 

[TheStig]

A bit different today, a bit shorter but feeling great all around

Bodybuilding Parameter Day

Bench Press
Incline
12 x 135 lbs
10 x 165 lbs
8 x 185 lbs
5 x 205 lbs
Decline
8 x 225 lbs
4 x 245 lbs
2 x 265 lbs
1 x 275 lbs
10 x 225 lbs

Bent Over Dumbbell Row
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs

Dips
10, 10, 10, with a set of 10 leg raises thrown in

Dumbbell Flies
12 x 35 lbs
10 x 35 lbs
12 x 35 lbs

OH Dumbbell Press(this is a new one for me)
10 x 40 lbs
8 x 45 lbs
6 x 50 lbs

Pullups
8, 8, 8

Farmer's Carry(with 90 lb dumbbells)
1.5 laps around the track as fast as possible

Whooooo hooooooooo




EDIT(1.5 hrs later):

So I got home, sat around for a bit, and didn't feel as tired as I'd like to have been, so I took a nice run on this beautiful day, back up to the gym.
Set up the plyo boxes, grabbed the jump rope and the ab wheel, and geared up for round 2. Here's how it went:

Circuit, 5 rounds
10 ab rollouts
1 lap through 3 tallest boxes
10 lateral jumps on the smallest box
10 normal jumps + 20 doubles on the jump rope

That went well, then I went 15 more laps through the boxes, but slightly different:
-jump completely over first 2 boxes (12" and 18")
-jump on to, and then off of the next 2 boxes (24" and 36")

Added in a couple more rounds of jump rope, and then ran home. All in all took probably an hr

NOW I'm satisfied, protein shake, and off to run errands, great way to spend my only day off this week

 

[Purefilth]

I hope you hurt like hell tomorrow for doing all that!

 

[TheStig]

Hahaha thanks for the encouragement, I'm a bit sore right now but nothing too intense....gonna take a rest day tomorrow anyhow just because I plan on going heavy as fvck on Thursday..as usual

 

[TheStig]

Felt good and strong today...and children that's why you eat your carbs before you lift some heavy ass weight

Heavy Day

Warmed up with some sets of jump rope and lateral box jumps

Trap Bar Deadlift (probably am underestimating the weight because I don't know how much the trap bar weighs at my gym...so I'll just count it as 45 lbs even though it's probably a bit more)

10 x 225 lbs
5 x 295 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
5 x 405 lbs(rep PR)
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs

Dips(with 70 lb dumbbell)
5, 5, 5, 5, 5

Pullups
8 neutral close grip with 20 lb chain
5 wide grip @bodyweight
8 chains
5 wide
4 chains
4 chains

Ab/Plyo Finisher
10 ab rollouts
1 lap through plyo boxes
x5

then 5 more laps through the boxes as fast as possible

get some!


Edit: it's the next day now and I'm so. fcking. sore

 

[TheStig]

I think I realized today, that whatever the opposite of a plateau is....I'm on it right now

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 245 lbs
3 x 265 lbs
2 x 275 lbs
1 x 295 lbs
1 x 300 lbs (PR)
11 x 225 lbs

Front Squat
10 x bar
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
4 x 245 lbs
2 x 265 lbs
1 x 175 lbs
1 x 280 lbs
1 x 285 lbs
1 x 295 lbs (PR)

OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
5 x 135 lbs (1st 2 reps strict)
5 x 155 lbs
3 x 175 lbs
2 x 185 lbs

Pullups
10 bodyweight
8 with 20 lb chain around my neck
6 with 2chainz (40 lb) lol
5 with 1 chain
3 with 2 chains
2 with 2 chains + 12 sec hold on last rep

Plyo + Ab Finisher
1 round = 10 ab rollouts + 2 laps through boxes

I did 4 rounds

then finished with 35 doubles on the jump rope

I also changed up what a lap through the boxes is. So here's the new way I do it:

-set up boxes from small to tall (12", 18", 24", 36") with space in between each box to land

-1st box, 2 lateral jumps, then jump completely over it, on to box #2

-on box #2, do the same as the first, then on to box #3

-simply jump on to box #3, off, then do the same with box #4

Now that I think of it, I think these plyometric exercises I've been doing for the last 2 weeks may be what's giving me the extra boost. I've noticed I feel looser and more limber overall, and I feel as though they're helping my body learn how to generate more power.

 

[TheStig]

Circuit Day
10 push ups
10 pull ups
10 dips
farmer's carry 1/2 lap around track with 100 lb dumbbells
10 ab rollouts
1 lap through boxes (new style)
10 normal jumps + 30 doubles on the jump rope
4 rounds

Then afterwards I did 8 more laps through the boxes and 30 more doubles

Solid day, not much to say

 

[TheStig]

Felt a bit weak today, probably because literally all I consumed all day before working out was a sandwich...dumb I know

Hypertrophy Day

Bench Press
15 x 135 lbs
12 x 205 lbs
10 x 225 lbs
5 x 245 lbs
.5 x 275 lbs
8 x 225 lbs
20 x 135 lbs

Wide Grip Pullups
10, 10, 10.....these fvckin hurt..now I remember why I don't do super wide pullups, fvcks up my shoulder

Dumbbell Incline Press
10 x 60 lbs
8 x 65 lbs
5.5 x 70 lbs

Bent Over Dumbbell Rows
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs

Dips/Leg Raises Supersets
10 dips, 10 leg raises, 3 times

T-Bar Row
10 x 2 plates
10 x 3 plates
8 x 4 plates
(45 lb plates)

Dumbbell Flys
10 x 40 lbs
10 x 40 lbs
10 x 40 lbs

OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
5 x 135 lbs
3 x 155 lbs
2 x 175 lbs

Barbell Dropset Curls
one 10 and three 5s on each side
10 reps, drop 5
10 reps, drop 5
10 reps, drop 5
10 reps, drop 10
10 reps with bar

Jump Rope
1 set = 10 normal jumps, 30 doubles, 30 sec break
10 sets

Then 10 more sets of 5 pullups once I got home..on the tree..so 50 total.

I guess today was alright.

Felt super dehydrated though, was sucking up all the water I could during my lift and still had cotton mouth. So afterwards I went out and got a gallon of water for like a dollar, and drank the whole fvcker dry. I feel better now.

 

[Krueg]

Squat and Bench PR's = Win!

Good work stig!

 

[TheStig]

Thanks dude, I've been in the zone lately....people are telling the truth when they say physical performance is 90% mental, be it sports or weightlifting

 

[TheStig]

Another fvcking awesome session today, getting stronger and more conditioned every time it seems

Heavy Day

Bench Press(just did a simple 5x5, not to light but not too heavy)
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
10 x 135 lbs

Rack Pulls
10 x 135 lbs
8 x 225 lbs
5 x 295 lbs
4 x 315 lbs
3 x 365 lbs
3 x 385 lbs
3 x 405 lbs
3 x 425 lbs
0 x 435 lbs (tried my hardest here, so hard I was trembling and probably looked retarded, couldn't get it up, but hey, I will soon)
3 x 405 lbs
3 x 385 lbs
5 x 315 lbs

Farmer's Carry
2 laps around the track with 100 lb dumbbells

Dips(with 70 lb dumbbell)
5, 5, 5, 5

Pullups(with 40 lb dumbbell)
5, 5, 5, 5

Mini Circuit Finisher, Abs + Plyo(turned into a long circuit lol I was in the fvckin zone)

-10 hanging leg raises
-1 lap through boxes
-10 ab rollouts
-10 singles + 30 doubles on jump rope
x3

then...

-5 laps through boxes, 30 doubles
drink break
-5 laps through boxes, 30 doubles
drink break
-12 laps through boxes, 50 doubles (this song came on: http://www.youtube.com/watch?v=SfBcNIpoUmA it was a song on one of our football teams weightroom CDs, and just brought back tons of memories, made me ****ing rage)

AND DONE MOTHERFVCKER

 

[switch]

yeah rage makes me stronger at the gym as well, RAGE

 

[TheStig]

Definitely dude, it's all about the mentality

 

[TheStig]

Couldn't lift yesterday, so I had a short session today. Cuttin it close, got off work an hour before the gym closed, so this all took me 45 min, it was balls to the wall

Heavy Day

Box Squat(parallel)
10 x 135 lbs
8 x 225 lbs
5 x 275 lbs
4 x 295 lbs
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
2 x 365 lbs
1 x 375 lbs
1 x 385 lbs
0 x 405 lbs (had to go for it, I was on a roll, thank God for safety bars)

Hanging Leg Raises
10, 10, 10

Dropset Hammer Curls(just for fun, the pump was crazy)
8 x 45 lb dumbbells
8 x 40 lbs
8 x 35 lbs
8 x 30 lbs
8 x 25 lbs
this took all of probably a minute and a half

Dips
10, 10, 10

Box Jumps(36" box)
35 reps

Short and sweet, felt awesome and I had a ton of energy

 

[TheStig]

Damn this was one of the hardest workouts I've had in recent memory...about 10 minutes after I got home, I puked hard (think family guy style..projectile vomit http://www.youtube.com/watch?v=4eYSpIz2FjU) lol

Circuit Day

ROUNDS 1 & 2
5 front squats (205 lbs)
5 push presses (135 lbs)
10 pullups
10 dips
farmer's carry half lap around track with 100 lb dumbbells
5 box jumps (36" box)
10 singles + 25 doubles on jump rope

ROUND 3
5 front squats (205 lbs)
5 push presses (135 lbs)
10 pullups
10 dips
5 box jumps (36" box)
10 singles + 20 doubles on jump rope

ROUND 4
10 hanging leg raises
5 push presses (135 lbs)
10 pullups
10 dips
5 box jumps (36" box)

I had to keep taking stuff away throughout the last 2 rounds because it was just getting so damn hard, and I wanted to keep the intensity up and not rest as much as I could help it. I'm kinda proud of myself, first time I've puked from exercise since high school basketball when we'd run our fvcking asses off haha.

Took about a half hr by the way

 

[TheStig]

A bit shorter today, got sh1t to do

Hypertrophy Day

Bench Press
15 x 135 lbs
10 x 205 lbs
8 x 225 lbs
6 x 245 lbs (this is why I shortened the reps on the previous 2 sets, wanted to get more than 4 or 5 here, if I recall correctly, my rep PR for 245 is 8, don't know how the hell I ever did that)
1 x 275 lbs
8 x 225 lbs
15 x 135 lbs

Dips
10, 10, 10
literally walked from the bench to the dip bars, and busted out these sets, my tris and chest were huuuuuuurtin, but it was good pain

Hanging Leg Raise/Pullup Supersets
10 hlr, 8 pullups
8 hlr, 8 pullups
8 hlr, 6 pullups
these really make a fanfvckingtastic superset combo, the bis get a static hold workout during the hlr's, and if you bring your knees up ever so slightly and tuck them during pullups, it increases ab burn

Incline Bench Press
10 x 135 lbs
8 x 165 lbs
5 x 185 lbs
3 x 205 lbs

Bent Over Dumbbell Row
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs

OH Press
5 x 95 lbs
5 x 115 lbs
5 x 135 lbs
3 x 155 lbs

The intensity was high, took only 45 min, but I wish I could have had more time to do more sh1t

 

[Purefilth]

good volume for a short burst man