TheStig's Workout Log

[TheStig]

Thanks Krueg, and yeah Purefilth, it's insane. I pointed him out to my buddies today, and they didn't believe me until my friend at the front desk also said his age is true. Another friend I have asked his girlfriend's dad (who was a pharmacist) about HGH, and said it's seen as a "fountain of youth" drug. Keep in mind though, I've done no research on HGH and all this is purely anecdotal.


But back to the training...

Hypertrophy Day

Bench Press
10 x 135 lbs
9 x 255 lbs (maybe PR?)
6 x 275 lbs (tied a rep PR)
2 x 295 lbs
12 x 225 lbs

T-bar Row
10 x 4 45s
10 x 4 45s
8 x 4 45s and a 25

Incline Bench
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs

DB Row
8 x 130 lbs
8 x 130 lbs
8 x 130 lbs
8 x 130 lbs

Dips
12, 12, 12

Pullups/Toes To Bar
10 10
10 10
10 10

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

Kettlebell Swings and Grabs
15 swings, 85 lbs
15 grabs, 55 lbs
15 grabs, 65 lbs
15 swings, 85 lbs

I feel like such a bro

 

[TheStig]

Good start to the day!

Heavy Day

Bench Press

10 x 135 lbs
5 x 225 lbs
2 x 275 lbs
2 x 295 lbs
1 x 315 lbs (I swear going from 295 to 315 feels like a 60 lb difference)
15 x 225 (rep PR)

Trap Bar Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 385 lbs
3 x 415 lbs
1 x 455 lbs
1 x 475 lbs (PR...getting close)

Ab Rollouts
10, 10, 10, 10

Dips
5 bodyweight
5 x 100 lbs
5 x 110 lbs
4 x 120 lbs
3 x 130 lbs
2 x 140 lbs
1 x 150 lbs (PR)
5 x 100 lbs
10, 10, 10 bodyweight

Pullups
10, 10, 10

Finished off with a couple window wipers too, that really took the wind out of me haha

May hit up some squats in the evening

EDIT: Thanks dudes, I did end up going up and lifting again. It was a good thing I did because I was falling asleep this afternoon, and it woke me up, got sh1t to do

Back Squat
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 315 lbs
2 x 335 lbs
1 x 355 lbs
1 x 365 lbs
3 x 325 lbs
3 x 315 lbs
3 x 315 lbs

Pullups
10, 10, 10

Dips
10, 10, 10

Standing Rollouts(did em in front of a wall, so I rolled out to about 3/4 of a full one, pretty much up to the point that I end up falling)
6, 8, 6, 5

Kettlebell Grabs (don't know if that's what they're called, it's a one handed kettlebell swing but at the top you switch hands mid air, kinda tough)
10 x 40 lbs
10 x 50 lbs
10 x 60 lbs
10 x 70 lbs
10 x 80 lbs
10 x 85 lbs

Hammer Curls
5 x 45 lbs
5 x 50 lbs
5 x 55 lbs
5 x 60 lbs
5 x 65 lbs
5 x 70 lbs

yes

 

[Purefilth]

Good looking bench there buddy. Keep that shiit up!

 

[Krueg]

Nice PR's!

 

[TheStig]

Good day

Heavy Day

Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 365 lbs
3 x 405 lbs
1 x 425 lbs
1 x 440 lbs

Deficit Pulls
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
1 x 365 lbs
1 x 385 lbs
1 x 405 lbs

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs
2 x 295 lbs
1 x 315 lbs
10 x 225 lbs

Pullups/Dips
3 sets of 10 each

Kettlebell Grabs
10 x 55 lbs
10 x 65 lbs
10 x 75 lbs
10 x 85 lbs
10 x 70 lbs

3/4 Standing Rollouts
5, 5, got really exhausted

Then I spent the last 5-10 minutes attempting to learn to snatch. I've been reading a lot about the mechanics of the movement, and watching videos of olympians performing the movement and such, so it's not a random, "Hey let's try to snatch!" moment lol. I am NOT even close to being flexible enough, the biggest problem is shoulder mobility, getting into a deep squat while keeping the bar stable above my head. If I ever belong to a gym with bumper plates (or my gym gets some) I'll definitely start trying it out.

 

[[S]alvatore]

PR train is rolling!

How are you progressing on ab rollouts, parallel to the ground yet?

 

[TheStig]

PR train is rolling!

How are you progressing on ab rollouts, parallel to the ground yet?

Not quite...I stand in front of a wall, the distance being far enough for me to get about 3/4 of a full parallel rollout...and even that's a handful right now lol



Circuit Day (this one really has me beat)
each round:
-10 front squats (155 lbs)
-10 pullups
-15 kettlebell grabs (70 lbs)
-10 dips
-5 3/4 rollouts, 5 normal (on my knees)
4 rounds

It took between 25-30 min, and oh boy, I feel like I did when I first started doing these circuits (means it's fvcking hard lol)


song of the day: http://www.youtube.com/watch?v=ZNAP7lnLSwA

 

[TheStig]

Workout #1 of the Day

Bench Press
10 x 135 lbs
8 x 210 lbs
8 x 230 lbs
6 x 260 lbs
4 x 280 lbs
2 x 290 lbs
1 x 300 lbs
6 x 260 lbs

T-Bar Rows
3 sets of 10 with 4 45 lb plates

Incline Bench
10 x 135 lbs
8 x 190 lbs
4 x 205 lbs
2 x 225 lbs

Rack Pulls
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 365 lbs
3 x 405 lbs
3 x 435 lbs
1 x 455 lbs
1 x 475 lbs
3 x 405 lbs

Kettlebell Grabs
5 sets of 10, 70 lbs

EDIT:
Workout # 2

Back Squats (sucked, knee felt weird and just wasn't into it)
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
5 x 275 lbs
3 x 295 lbs
3 x 315 lbs
0 x 335 lbs (got off balance in the hole)

Pullups
5 sets of 10

Dips
5 sets of 10

Rollouts
5 standing (3/4)
5 sets of 10 kneeling

Kettlebell Grabs
4 sets of 10, 80 lbs

 

[Krueg]

Keep up the good work.

 

[TheStig]

Thanks man!

 

[TheStig]

Ran into a lifting buddy from football today...we came together and did some deadlifts together...went so hard that I just said fvck everything else I was gonna do afterwards (pullups, dips, light front squats), tired as fvck

Heavy Day

Bench Press
10 x 135 lbs
8 x 220 lbs
6 x 240 lbs
4 x 270 lbs
3 x 290 lbs
2 x 300 lbs
1 x 315 lbs
10 x 225 lbs
8 x 225 lbs

Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs (rep PR)
0 x 455 lbs (he got 5 reps lol..)
5 x 405 lbs

Deficit Pulls
5 x 335 lbs
5 x 355 lbs
5 x 375 lbs

Ab Rollouts
10, 10, 10

Done. Only took 50 minutes, no time was wasted

 

[TheStig]

Solid

Heavy Day (do I ever do anything else? lol)

Bench Press
10 x 135 lbs
8 x 220 lbs
6 x 240 lbs
4 x 270 lbs
2 x 290 lbs
1 x 295 lbs

Front Squats
5 x bar
5 x 135 lbs
5 x 185 lbs
4 x 225 lbs
4 x 255 lbs
3 x 275 lbs
2 x 295 lbs
1 x 315 lbs
1 x 325 lbs (my current PR...definitely easier than when I got it before)

Pullups
5 x 50 lbs
5 x 50 lbs
5 x 60 lbs
5 x 60 lbs
5 x 70 lbs
5 x 80 lbs

Dips
5 bodyweight
5 x 100 lbs
5 x 110 lbs
4 x 120 lbs
3 x 130 lbs
1 x 150 lbs
23 x bodweight

Toes to Bar
10 sets of 5, 50 total

WOOoooooooo

 

[TheStig]

Felt like sh1t for no good reason but I would have felt worse if I didn't make a trip to the gym

Circuit Day
-10 front squats (165 lbs)
-10 pullups
-10 kettlebell grabs (70 lbs)
-10 dips
4 rounds

Didn't keep track of time, was a bit out of it

 

[Krueg]

Getting **** done either way, good work!

 

[TheStig]

^^Yup, unless I have an actual semi-serious illness, no excuses for missing the gym. Even when I have unavoidable appointments I just shuffle times around.

Anyway, felt a bit weak today but that was probably because during just about every rest period I was grabbing an empty bar practicing overhead squat and snatch form

Hypertrophy Day

Bench Press
10 x 135 lbs
8 x 235 lbs
6 x 255 lbs
4 x 275 lbs
2 x 295 lbs
0 x 315 lbs
10 x 225 lbs

T-Bar Rows
10 x 4 plates
10 x 4 plates
10 x 4 plates

Incline Bench Press
10 x 135 lbs
7 x 185 lbs
4 x 205 lbs
2 x 225 lbs

Kettlebell Stuff(my friend wanted me to go through a little mini kettlebell circuit with him, I did a couple rounds but didn't wanna get too tired)
20 x 45 lbs (the grabs)
10 x 80 lbs (regular swings)
x2

Dumbbell Row
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs

Dips
10, 10, 10

Pullups
10, 10, 10, ... , did countless sets of 5 then for 20 minutes, I'd go do some overhead squats and snatch pulls, power snatches, and full ones, then do a set of dead hang pullups

Decent day, my shoulders are pumped up to the moon

EDIT: Went back to try out some snatch grip deadlift. It is NOTHING like a regular deadlift..tore the effing sh1t outta my hands and is just brutal all the way around

Snatch Grip Deadlift
5 x 135 lbs
3 sets of 2 x 225 lbs
3 sets of 2 x 275 lbs
3 sets of 2 x 295 lbs
3 sets of 2 x 315 lbs
4 sets of 2 x 225 lbs
2 sets of 2 x 250 lbs
5 x 135 lbs

Then during this song I did:
pullups - - 5 sets of 5
dips - - 5 sets of 10

 

[TheStig]

Bench Press
10 x 135 lbs
5 x 225 lbs
4 x 255 lbs
3 x 275 lbs
2 x 295 lbs
10 x 225 lbs

Front Squat
5 x bar
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs
1 x 325 lbs

Box Squat(lower box this time)
3 x 225 lbs
3 x 275 lbs
3 x 315 lbs
3 x 335 lbs
1 x 355 lbs
1 x 365 lbs
1 x 385 lbs

Pullups/Dips/Rollouts
3 sets of 10 of each

EDIT: Went back for some clean pulls, first time doing em and it's been awhile since I've cleaned, so I did lots of reps with the bar to get form down.

Clean Pulls
5 x 135 lbs
5 x 135 lbs
5 x 185 lbs
3 x 185 lbs
3 x 225 lbs
3 x 225 lbs
3 sets of 2 x 255 lbs
3 sets of 2 x 275 lbs
3 sets of 2 x 295 lbs
2 sets of 2 x 315 lbs

Then went into some Conventional Deadlits just to see how a slower lift felt. It felt good, because I was primed from the pulls. Light volume though
3 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 375 lbs
1 x 395 lbs
1 x 415 lbs

Everything was pretty rapid fire, not a lot of rest. Worked up a good sweat.

 

[TheStig]

Sort of a random day

Pullups
6 x 80 lbs
6 x 80 lbs
6 x 65 lbs
6 x 65 lbs
10 bodyweight
10 bodyweight

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
2 x 245 lbs
0 x 255 lbs
2 x 225 lbs
2 x 225 lbs

Kettlebell Swings
10 x 70 lbs
10 x 80 lbs
10 x 85 lbs

Rollouts/Jump Rope
10 rollouts + 100 single jumps
x4
then 10 rollouts, 50 doubles

 

[TheStig]

Circuit
-10 KB swings (85 lbs)
-10 dips
-25 singles right into 25 doubles (jump rope)
-10 pullups
x5

Then some random squats and hang cleans with people who were doing them.

 

[TheStig]

Solid session

Bench Press
10 x 135 lbs
8 x 225 lbs
6 x 245 lbs
4 x 275 lbs
2 x 295 lbs
2 x 300 lbs
0.5 x 315 lbs ehh
3 x 275 lbs

T-Bar Rows
3 sets of 10 with 4 45 lb plates

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
4 x 225 lbs
2 x 245 lbs

DB Rows
3 sets of 10, 100 lbs

Kettlebells
10 swings, 85 lbs
20 tosses, 40 lbs
x3
pretty good at getting a sweat going and heart rate elevated

Dips
3 sets of 10

Pullups/Toes To Bar
8, 8
8, 8
5, 5

Done.

Might hit up deadlifts later on

EDIT:

Conventional Deadlift
8 x 135 lbs
6 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
2 x 425 lbs
1 x 440 lbs

Deficit Pulls
3 x 315 lbs
3 x 335 lbs
3 x 355 lbs
1 x 365 lbs
1 x 385 lbs

Then about 10 minutes of jump rope intervals

 

[TheStig]

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs
2 x 295 lbs
(no spotter today)
10 x 225 lbs

Back Squat (high volume has been irritating my knee lately)
5 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
3 x 315 lbs
1 x 345 lbs
1 x 365 lbs
0 x 385 lbs (almost had it..)
3 x 315 lbs
2 x 315 lbs
1 x 335 lbs
1 x 345 lbs

Pullups
5 bodyweight
5 x 50 lbs
5 x 50 lbs
5 x 60 lbs
10 bodyweight

Ab Rollouts
12, 12, 12, 12, 12,
(buuuuuuuuuuurn)

Then I jumped some rope and spent several minutes on an inversion table to stretch out the back.

EDIT: Back at it

Trap Bar Deadlifts
8 x 135 lbs
6 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
3 x 425 lbs
1 x 445 lbs
1 x 465 lbs
1 x 475 lbs (tied PR)

Then a sort of kettlebell medley, and some heavy hammer curls, worked up to a set of 10 x 65 lbs

Dips
5 bodyweight
5 x 100 lbs
x5
then 22 bodyweight

All in all good day