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TheStig's Workout Log
- Thread starter TheStig
- Start date
^^Thanks man, and yeah I guess I'll have to spell it out even more for people on how to spot
Strength Day
Front Squat
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs (rep PR)
1 x 315 lbs
Box Squats(back squats)
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
1 x 375 lbs
1 x 395 lbs
0 x 415 lbs
Pullups/Dips/Pause Rollouts
3 sets of 10 each
Aaaaaaaaand done.
Strength Day
Front Squat
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs (rep PR)
1 x 315 lbs
Box Squats(back squats)
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
1 x 375 lbs
1 x 395 lbs
0 x 415 lbs
Pullups/Dips/Pause Rollouts
3 sets of 10 each
Aaaaaaaaand done.
Smashed out another circuit
Circuit Day
Round 1:
-10 front squats (135 lbs)
-10 dips
-10 pullups
-10 rollouts
Round 2:
same as 1 except 165 lbs on the front squat
Round 3:
same, 185 lbs squat
Round 4:
back to 165 lbs
Round 5:
same as all other rounds but with 135 lbs on the front squat
Thoroughly exhausted. Total time = 23 minutes
Circuit Day
Round 1:
-10 front squats (135 lbs)
-10 dips
-10 pullups
-10 rollouts
Round 2:
same as 1 except 165 lbs on the front squat
Round 3:
same, 185 lbs squat
Round 4:
back to 165 lbs
Round 5:
same as all other rounds but with 135 lbs on the front squat
Thoroughly exhausted. Total time = 23 minutes
Thanks, and actually back after front never bothers me too much. I think it's cause fronts are more quad/glute dominant, and backs are more lower back/hams/hip flexors. At least that's how it feels to me.
Purefilth
Master Don Juan
Yeah, depends how I place my feet for backsquats, but that's pretty accurate.
Plus them frontsquats be tearing up dem abs too
Plus them frontsquats be tearing up dem abs too
Pretty intense, concise session today, total time was 59 minutes on the dot
Hypertrophy Day
Incline Bench Press
12 x 135 lbs
10 x 185 lbs
5 x 205 lbs
3 x 225 lbs (might be a rep PR..can't remember)
T-Bar Row
12 x 3 45 lb plates
10 x 4 plates
5 x 4 plates and a 25 pounder
4 x 4 45s and 1 35 (rep and weight PR)
Bench Press
8 x 225 lbs
8 x 225 lbs
6 x 225 lbs
4 x 225 lbs
Dumbbell Row
10 x 100 lbs
10 x 120 lbs
10 x 120 lbs
Toes To Bar/Pullup Supersets
8 8
8 8
Pause Rollouts(crazy burn today)
10, 10
Yeeeeeahhhh
Hypertrophy Day
Incline Bench Press
12 x 135 lbs
10 x 185 lbs
5 x 205 lbs
3 x 225 lbs (might be a rep PR..can't remember)
T-Bar Row
12 x 3 45 lb plates
10 x 4 plates
5 x 4 plates and a 25 pounder
4 x 4 45s and 1 35 (rep and weight PR)
Bench Press
8 x 225 lbs
8 x 225 lbs
6 x 225 lbs
4 x 225 lbs
Dumbbell Row
10 x 100 lbs
10 x 120 lbs
10 x 120 lbs
Toes To Bar/Pullup Supersets
8 8
8 8
Pause Rollouts(crazy burn today)
10, 10
Yeeeeeahhhh
Thanks Krueg
Pretty grueling today, didn't take long either which was nice
Strength Day
Bench Press
10 x 135 lbs
5 x 245 lbs
3 x 265 lbs
1 x 285 lbs
1 x 305 lbs
0 x 320 lbs ahhhhhhhhhhhhhhh
10 x 225 lbs
5 x 225 lbs
Front Squats
5 x bar
5 x 135 lbs
5 x 205 lbs
5 x 225 lbs
3 x 255 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs
1 x 295 lbs
2 x 275 lbs
3 x 255 lbs
5 x 225 lbs
Pullups/Dips/Toes To Bar
10, 10, 10
5, 5, 5
5, 5, 5
And that's it. Wow, after looking at this I didn't realize how little volume this is, but man was it intense.
Pretty grueling today, didn't take long either which was nice
Strength Day
Bench Press
10 x 135 lbs
5 x 245 lbs
3 x 265 lbs
1 x 285 lbs
1 x 305 lbs
0 x 320 lbs ahhhhhhhhhhhhhhh
10 x 225 lbs
5 x 225 lbs
Front Squats
5 x bar
5 x 135 lbs
5 x 205 lbs
5 x 225 lbs
3 x 255 lbs
2 x 275 lbs
1 x 295 lbs
1 x 315 lbs
1 x 295 lbs
2 x 275 lbs
3 x 255 lbs
5 x 225 lbs
Pullups/Dips/Toes To Bar
10, 10, 10
5, 5, 5
5, 5, 5
And that's it. Wow, after looking at this I didn't realize how little volume this is, but man was it intense.
Purefilth
Master Don Juan
Still more than I got done
WHOOOOOOOO definitely my strongest session to date as far as deadlift goes
Strength Day
Bradford Press (I like how this feels, so I keep it light)
5 sets of 5, 95 lbs
Then to the main event, Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 335 lbs
1 x 355 lbs
1 x 375 lbs
1 x 395 lbs
1 x 405 lbs
1 x 425 lbs (PR)
1 x 440 lbs (big PR here!)
1 x 405 lbs
1 x 405 lbs
1 x 405 lbs
Deficit Pulls
1 x 365 lbs
1 x 365 lbs
1 x 365 lbs
1 x 385 lbs (PR)
1 x 385 lbs (PR)
Dips(95 lb dumbbell on the chain)
6, 6, 5, 5, 4
Toes To Bar
10, 10
Pullups
10, 10
And I did two window wipers before I left, a friend was trying to do em so I tried too lol.
But man I don't know what happened...405 on the conventional deads always felt like I had to strain every muscle in my body to get it up, but today it was just...easy. And now my trap bar and conventional PRs are equal...that probably means I'm in for a treat next time I use the trap bar.
I guess I'll attribute it to simply making ALLLLL KINDZZZ OF GAINZZZZ allllllll kindz
Strength Day
Bradford Press (I like how this feels, so I keep it light)
5 sets of 5, 95 lbs
Then to the main event, Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 335 lbs
1 x 355 lbs
1 x 375 lbs
1 x 395 lbs
1 x 405 lbs
1 x 425 lbs (PR)
1 x 440 lbs (big PR here!)
1 x 405 lbs
1 x 405 lbs
1 x 405 lbs
Deficit Pulls
1 x 365 lbs
1 x 365 lbs
1 x 365 lbs
1 x 385 lbs (PR)
1 x 385 lbs (PR)
Dips(95 lb dumbbell on the chain)
6, 6, 5, 5, 4
Toes To Bar
10, 10
Pullups
10, 10
And I did two window wipers before I left, a friend was trying to do em so I tried too lol.
But man I don't know what happened...405 on the conventional deads always felt like I had to strain every muscle in my body to get it up, but today it was just...easy. And now my trap bar and conventional PRs are equal...that probably means I'm in for a treat next time I use the trap bar.
I guess I'll attribute it to simply making ALLLLL KINDZZZ OF GAINZZZZ allllllll kindz
Thanks Krueg
Anyway, less than 24 hours later and I'm back at it, decided to go for some trap bar deads today because yesterday just left me hungry for more, WHO SAYS YOU CAN'T LIFT HEAVY AS FVCK TWO DAYS IN A ROW! haha
Strength Day
Trap Bar Deadlifts
5 x 135 lbs
5 x 225 lbs
3 x 345 lbs
1 x 375 lbs
1 x 395 lbs
1 x 415 lbs
1 x 435 lbs
1 x 455 lbs (PR)
1 x 435 lbs
1 x 405 lbs
Then Pullups/Dips/Pause Rollouts
6-7 (lost track) sets of 10, basically until I was alllllllll burned out
Most productive hour of the day so far
Anyway, less than 24 hours later and I'm back at it, decided to go for some trap bar deads today because yesterday just left me hungry for more, WHO SAYS YOU CAN'T LIFT HEAVY AS FVCK TWO DAYS IN A ROW! haha
Strength Day
Trap Bar Deadlifts
5 x 135 lbs
5 x 225 lbs
3 x 345 lbs
1 x 375 lbs
1 x 395 lbs
1 x 415 lbs
1 x 435 lbs
1 x 455 lbs (PR)
1 x 435 lbs
1 x 405 lbs
Then Pullups/Dips/Pause Rollouts
6-7 (lost track) sets of 10, basically until I was alllllllll burned out
Most productive hour of the day so far
Blew out a circuit
Circuit Day
Round 1
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 pause rollouts
Round 2
-10 front squats (165 lbs)
same other 3 exercises
Round 3
same as previous, but 10 reps of 185 lbs on the front squat
Round 4
same but with 205 lbs on front squat
Round 5
same but with 225 lbs on the front squat, and I did it in chunks, not 10 straight....did 4 reps then rested 10 seconds, did 3 more reps then rested 10-15 seconds, then banged out 4 more, for a total of 11
The reason I went heavier is because I had a tad more time to kill between rounds and exercises, because I was putting a friend of mine through it too. I wanted to watch him squat to make sure he was doing it right, and would wait for him to catch up. He quit after round 3, said he wanted to puke lol
Probably took 30-35 minutes
Circuit Day
Round 1
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 pause rollouts
Round 2
-10 front squats (165 lbs)
same other 3 exercises
Round 3
same as previous, but 10 reps of 185 lbs on the front squat
Round 4
same but with 205 lbs on front squat
Round 5
same but with 225 lbs on the front squat, and I did it in chunks, not 10 straight....did 4 reps then rested 10 seconds, did 3 more reps then rested 10-15 seconds, then banged out 4 more, for a total of 11
The reason I went heavier is because I had a tad more time to kill between rounds and exercises, because I was putting a friend of mine through it too. I wanted to watch him squat to make sure he was doing it right, and would wait for him to catch up. He quit after round 3, said he wanted to puke lol
Probably took 30-35 minutes
Purefilth
Master Don Juan
Hahahaha showing off to a new gym buddy. Professional badass .
Lol thanks guys
Circuit Day
Each round:
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 rollouts
5 rounds
took about 20 minutes
Then for fun hit some curls and shrugs, getting super bro with it
Barbell Shrugs
8 x 225 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
5 x 315 lbs
5 x 315 lbs
The curls aren't worth recording just did some dropsets and hammer curls
Circuit Day
Each round:
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 rollouts
5 rounds
took about 20 minutes
Then for fun hit some curls and shrugs, getting super bro with it
Barbell Shrugs
8 x 225 lbs
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
5 x 315 lbs
5 x 315 lbs
The curls aren't worth recording just did some dropsets and hammer curls
Mixed some heavy weights and lower reps with this
Hypertrophy Day
Incline Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs (rep PR)
4 x 225 lbs (I think it's a current rep PR)
1 x 245 lbs (tied 1rm)
T-Bar Rows
10 x 4 45 lb plates
5 x 4 45s and a 25
5 x 5 45 lb plates (PR)
Bench Press(pretty burned out after incline first)
5 x 245 lbs
4 x 265 lbs
3 x 275 lbs
1 x 295 lbs
0.5 x 315 lbs (probably shouldn't have gone for it, got a bit ahead of myself)
9 x 225 lbs
Dumbbell Row
10 x 100 lbs
6 x 140 lbs
6 x 140 lbs
5 x 140 lbs
5 x 140 lbs
Toes To Bar/Pullup Supersets
8 8, 8 8, 8 8
Pause Rollouts
10, 10, 10
Rack Pulls(definitely felt hard after hitting huge weights on the deadlift last week...burning out my core and lats today didn't help either)
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
5 x 315 lbs
5 x 225 lbs
And there it is
Hypertrophy Day
Incline Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs (rep PR)
4 x 225 lbs (I think it's a current rep PR)
1 x 245 lbs (tied 1rm)
T-Bar Rows
10 x 4 45 lb plates
5 x 4 45s and a 25
5 x 5 45 lb plates (PR)
Bench Press(pretty burned out after incline first)
5 x 245 lbs
4 x 265 lbs
3 x 275 lbs
1 x 295 lbs
0.5 x 315 lbs (probably shouldn't have gone for it, got a bit ahead of myself)
9 x 225 lbs
Dumbbell Row
10 x 100 lbs
6 x 140 lbs
6 x 140 lbs
5 x 140 lbs
5 x 140 lbs
Toes To Bar/Pullup Supersets
8 8, 8 8, 8 8
Pause Rollouts
10, 10, 10
Rack Pulls(definitely felt hard after hitting huge weights on the deadlift last week...burning out my core and lats today didn't help either)
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
5 x 315 lbs
5 x 225 lbs
And there it is
What a day
Strength Day
Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 345 lbs
3 x 365 lbs
2 x 385 lbs
2 x 405 lbs
1 x 425 lbs
0 x 445 lbs (didn't necessarily fail, just decided to not continue the rep...got it an inch off the ground and didn't like how it felt so I dropped it)
Deficit Pulls
2 x 315 lbs
2 x 335 lbs
2 x 345 lbs
1 x 355 lbs
1 x 355 lbs
1 x 365 lbs
1 x 365 lbs
Dumbbell Row
10 x 100 lbs
10 x 115 lbs
5 x 130 lbs
5 x 140 lbs
Dips(90 lb dumbbell)
8, 5, 5, 5, 10 bodyweight
Toes To Bar
6, 6, 6, 6
2.5-3 hour span of eating and studying
Front Squat
pause reps, literally ass to heels, sitting there for a good 3-4 seconds
5 x bar
5 x 135 lbs
5 x 155 lbs
5 x 185 lbs
5 x 205 lbs
normal reps
3 x 225 lbs
3 x 255 lbs (felt way heavier than it should)
5 x 185 lbs
5 x 185 lbs
5 x 205 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
Pullups
20 lb chain around my neck
8, 8, 8, 8
bodyweight
5, 5, 5, 5, 5, 5
The dips were cool cuz while I was doing em this pretty hot athletic chick (I'd rate between 7-8) came over and started doing pullups like literally right in front of me (we were on something similar to this: http://www.google.com/imgres?sa=X&e...BwwDQ&iact=rc&dur=972&page=1&start=0&ndsp=24), and puts one of her legs up on the middle bar (the one in the pic doesn't have one) cuz she probably couldn't do full ones, so basically spread eagle right in front of me as I'm doing dips haha, gotta say it was pretty interesting...
...and hot
I am tired as fvck now though
Strength Day
Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 345 lbs
3 x 365 lbs
2 x 385 lbs
2 x 405 lbs
1 x 425 lbs
0 x 445 lbs (didn't necessarily fail, just decided to not continue the rep...got it an inch off the ground and didn't like how it felt so I dropped it)
Deficit Pulls
2 x 315 lbs
2 x 335 lbs
2 x 345 lbs
1 x 355 lbs
1 x 355 lbs
1 x 365 lbs
1 x 365 lbs
Dumbbell Row
10 x 100 lbs
10 x 115 lbs
5 x 130 lbs
5 x 140 lbs
Dips(90 lb dumbbell)
8, 5, 5, 5, 10 bodyweight
Toes To Bar
6, 6, 6, 6
2.5-3 hour span of eating and studying
Front Squat
pause reps, literally ass to heels, sitting there for a good 3-4 seconds
5 x bar
5 x 135 lbs
5 x 155 lbs
5 x 185 lbs
5 x 205 lbs
normal reps
3 x 225 lbs
3 x 255 lbs (felt way heavier than it should)
5 x 185 lbs
5 x 185 lbs
5 x 205 lbs
3 x 225 lbs
3 x 225 lbs
3 x 225 lbs
Pullups
20 lb chain around my neck
8, 8, 8, 8
bodyweight
5, 5, 5, 5, 5, 5
The dips were cool cuz while I was doing em this pretty hot athletic chick (I'd rate between 7-8) came over and started doing pullups like literally right in front of me (we were on something similar to this: http://www.google.com/imgres?sa=X&e...BwwDQ&iact=rc&dur=972&page=1&start=0&ndsp=24), and puts one of her legs up on the middle bar (the one in the pic doesn't have one) cuz she probably couldn't do full ones, so basically spread eagle right in front of me as I'm doing dips haha, gotta say it was pretty interesting...
...and hot
I am tired as fvck now though