TheStig's Workout Log

[jackrogers]

i am just a beginner what is the approximate time for me to have a normal six pack body.

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[TheStig]

Honestly I couldn't tell you, as I don't even have a six pack myself. It takes a looooong time, with dedication to high intensity cardio, and a good diet.

 

[TheStig]

Today's workout is.....

A circuit

1 min jump roping
7 wide grip pullups
10 wide pushups
1 min planks
7 close grip pullups
10 diamond pushups
25 russian twists with 35 lb plate
farmer's carry with 90 lb dumbbells

3 rounds

 

[TheStig]

Ahh just got done with this b1tch of a workout and it only took about 25-30 min this time around. I did switch out the 90 pounders with 75s on the second round cuz I don't think my forearms could have handled it....then I phased out the farmer's carry in the 3rd round and did a set of double unders instead to keep up the cardio. Right now it feels like I have 0 grip strength. I suppose that'll be a new goal: get through 3 laps of farmer's carry with 90s.

 

[Krueg]

I suppose that'll be a new goal: get through 3 laps of farmer's carry with 90s.

Smash it!

 

[TheStig]

Smash it!

:box:

 

[TheStig]

Today's focus will be back

Deadlift
Barbell Row
Dumbbell Row
Face pulls
Upright row
Farmer's carry
Pullups
Military Press (maybe?)
Dropset curls
Jump roping at the end for some cardio

 

[TheStig]

Just got back from a verrrry satisfying workout.

Warmed up with 10 pullups + 2 min jumping rope

Deadlift
10 x 135 lbs
10 x 205 lbs
8 x 225 lbs
6 x 275 lbs
4 x 295 lbs
3 x 315 lbs
1 x 335 lbs

Barbell Row
10 x 135 lbs
8 x 155 lbs
6 x 175 lbs

Dumbbell Row
(each side)
10 x 80 lbs
8 x 90 lbs
6 x 100 lbs

Upright Row
8 x 95 lbs
6 x 115 lbs
4 x 125 lbs

Military Press
10 reps x 135 lbs x 3 sets

Face Pulls
12 x 90 lbs
12 x 100 lbs
10 x 110 lbs
10 x 120 lbs
8 x 130 lbs
8 x 140 lbs
6 x 150 lbs

Dropset Barbell Curls
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs
1 set of these...was pretty tired at this point

1 lap of farmer's carry with 90 lb dumbbells

And finally...

30 sec jumping rope + 5 close grip pullups as fast as possible
6 times
totaling 30 pullups and 3 min jumping rope

 

[TheStig]

Today's circuit:

1 min jumping rope
25 x 135 lbs bench press
25 x 185 lbs squat
10 pullups
25 double unders

 

[TheStig]

Today's circuit:

1 min jumping rope
25 x 135 lbs bench press
25 x 185 lbs squat
10 pullups
25 double unders

I did this for 2 rounds...then it's like my body said no more...I think this week is catching up to me with working out every day so far.

Anyway after that I did short rounds of

1 min jumping rope
6 pullups
10 pushups
15-20 double unders

for 3 rounds, and now I'm done for today.

 

[Krueg]

Yeah, you may wanna take a day or two off to let your muscles recover. Other than that, keep up the motivation!

 

[TheStig]

Yeah my current train of thought is to alternate heavy lifting days and circuit days so I'm not overworking my muscles...because honestly circuit training may get you a big pump but it's mostly cardio. And then the weekend is for nothing at all, just relaxing. And thanks, I really think I've hit a groove as far as the motivation goes!

 

[TheStig]

Tomorrow is chest day and I plan on maxing out on bench press, and just lifting really heavy in general, so today I'm gonna go full body, and not as heavy so I can get warmed up for the week. I haven't maxed out on bench (or anything for that matter) since senior year of HS (max back then was 280), so I'm curious to see where I am now.
So today will be
bench
squat
row
dips
curls
skullcrushers
something for abs idk yet
jump rope/pullup/pushup circuit to finish

 

[TheStig]

Oh and shrugs

 

[TheStig]

WOOOOOOOO first workout stacking Animal Rage + Animal Pump and I gotta say I felt like a fvcking silverback gorillia throwing weight around! I was soo tempted to just start going heavy but that's what tomorrow is for lol

So here's what I did:

Bench/Squat Supersets
B: 15 x 135 lbs
S: 10 x 185 lbs
B: 15 x 135 lbs
S: 8 x 205 lbs
B: 10 x 185 lbs
S: 6 x 225 lbs
B: 10 x 185 lbs
S: 5 x 275 lbs
B: 15 x 135 lbs
S: 5 X 315 lbs
S: 5 x 335 lbs
S: 4 x 355 lbs
S: 3 x 365 lbs
S: 1 x 385 lbs (new PR)

Bent Over Barbell Row
10 x 135 lbs
8 x 165 lbs
6 x 185 lbs

Dips
2 x 12 (no weight)

Dropset Curls
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs

Hammer Curls (each arm)
10 x 30 lbs
8 x 35 lbs
6 x 40 lbs

Shrugs (barbell)
10 reps x 225 lbs x 3 sets

Skullcrushers
10 x 75 lbs
8 x 85 lbs
6 x 95 lbs

Ab Rollouts
3 sets of 10

Mini Circuit Finisher (3 rounds)
30 sec jump rope
5 pullups
10 pushups

I felt like sh1t all weekend because my lower back was so tight from deadlifting last week (1st time doing deads since HS), and was just soo damn painful I could hardly do anything besides sit and lay down. I was hoping it wasn't a strain or tear....and luckily it wasn't. I didn't go out at all, just worked and slept all weekend. The rest did me good because there's not an ounce of pain left in my back, so I think I'd just attribute it to soreness from starting a new lift.

Edit: I did use a hex bar for the deads, and I know my form wasn't bad because I had buddies watching me making sure it was good, and the pain is gone now completely, meaning it wasn't an actual injury. I only say this because I have a feeling there could be some comments that bad form caused the pain. I will however pay extra careful attention to my form even more because of this.

 

[TheStig]

Lifted heavy all around today, and it felt goooood. Max was super disappointing on bench, I jumped from 225 to 275 and couldn't get it, but oh well, something to work on.

Bench Press
10 x 135 lbs
5 x 225 lbs
1(?) x 275 lbs
6 x 225 lbs
4 x 225 lbs
20 x 135 lbs

Incline Bench Press
10 x 135
6 x 165
4 x 185

Dumbbell Bench Press
10 x 75 lbs
6 x 90 lbs
(tried 100s, but oddly enough I couldn't even get em up, so I repped out with the 90s)
7 x 90 lbs

Barbell Row
10 x 135 lbs
6 x 185 lbs
5 x 205 lbs
4 x 225 lbs (new PR)

Dumbbell Row
3 sets of 8 @ 100 lbs

Dumbbell Flies supersetted with ab rollouts
3 sets of 8 flies @ 45 lbs
3 sets of 8 rollouts

Pullups
2 sets of 10 (back is shot at this point)

90 lb farmer's carry (1 lap)
busted out 13 pushups with 20 lb dumbbells (brought each arm up at the top of every pushup)

And finished with a marathon of ab exercises (weighted crunches on the decline bench and such) with my ab obsessed buddy lol

And then when I got home I jumped rope for 4 minutes in my driveway because I realized I didn't do any jumping rope at the gym.

And now I'm done. Successful workout.

 

[Krueg]

Good Work. :rockon:

 

[TheStig]

Good Work. :rockon:

Thanks Kroog! (that's how you pronounce it right?)

 

[TheStig]

Today's in the bag. Circuit, 5 rounds

10 pullups
10 pushups
abs (first 2 rounds were 10 rollouts, next 2 were 25 russian twists, last was planks)
25 double unders

All done in 30 min. And I'm sweating like a mofo, worse than yesterday lol.

 

[TheStig]

Bout to lift
db press
bb row
hang clean
cable flies
dropset curls
dips
shrugs
some type of little circuit to finish