Thanks man, I've just been in a good flow lately, and updating the log helps me see tangible evidence that what I'm doing is working. If I didn't have this log here, it'd be somewhere else, whether it be some other forum, or just my own cpu/notepad. Just so happened I started it here.
TheStig's Workout Log
- Thread starter TheStig
- Start date
Purefilth
Master Don Juan
Champion stuff there man. Looks like I'm doing heavy squats tomorrow now.
^^Thanks dude, kill em!
Back Squat (kept low volume)
5 x 135 lbs
5 x 225 lbs
3 x 275 lbs
3 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 365 lbs
0 x 385 lbs (was a good 4 sec grind, but I lost)
2 x 2 x 315 lbs
Conventional Deadlift
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 365 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 405 lbs
Then a little circuit to give me a burn, included pullups, dips, rollouts, and jump rope.
Back Squat (kept low volume)
5 x 135 lbs
5 x 225 lbs
3 x 275 lbs
3 x 315 lbs
1 x 335 lbs
1 x 355 lbs
1 x 365 lbs
0 x 385 lbs (was a good 4 sec grind, but I lost)
2 x 2 x 315 lbs
Conventional Deadlift
5 x 135 lbs
3 x 225 lbs
3 x 315 lbs
3 x 365 lbs
3 x 405 lbs
1 x 425 lbs
1 x 445 lbs
1 x 405 lbs
Then a little circuit to give me a burn, included pullups, dips, rollouts, and jump rope.
Woke up late, almost didn't workout, but I somehow found the time...only took <15 minutes too
4 x 4 Circuit (named by me lol)
-10 front squats (165 lbs)
-10 dips
-10 pullups
-10 rollouts
4 rounds
See each exercise done for 4 sets of 10 by itself isn't really all that hard, but combine em into a big superset and go as fast as possible, and it becomes a whole different beast.
4 x 4 Circuit (named by me lol)
-10 front squats (165 lbs)
-10 dips
-10 pullups
-10 rollouts
4 rounds
See each exercise done for 4 sets of 10 by itself isn't really all that hard, but combine em into a big superset and go as fast as possible, and it becomes a whole different beast.
Bench Press
10 x 135 lbs
10 x 225 lbs
8 x 255 lbs
3 x 275 lbs
8 x 225 lbs
T-Bar Row
10 x 4 45s
8 x 4 45s and 2 10s
6 x 4 45s and a 25
10 x 4 45s
Incline Bench Press
10 x 135 lbs
8 x 185 lbs
5 x 205 lbs
1 x 225 lbs
Dumbbell Rows
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Dips
12, 12, 12
Pullups/Toes To Bar/Ab Rollouts
8, 8, 10
8, 8, 10
10 x 135 lbs
10 x 225 lbs
8 x 255 lbs
3 x 275 lbs
8 x 225 lbs
T-Bar Row
10 x 4 45s
8 x 4 45s and 2 10s
6 x 4 45s and a 25
10 x 4 45s
Incline Bench Press
10 x 135 lbs
8 x 185 lbs
5 x 205 lbs
1 x 225 lbs
Dumbbell Rows
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Dips
12, 12, 12
Pullups/Toes To Bar/Ab Rollouts
8, 8, 10
8, 8, 10
Purefilth
Master Don Juan
Those dumbbell rows - I guess they're the heaviest in the gym?
They're the biggest in my gym too :-(
They're the biggest in my gym too :-(
Thanks Krueg.
And Purefilth, I frequent three gyms (depending on my schedule), but the one I've been at lately does not have dumbbells over 100 lbs, the other two go up to 150 lbs. So sometimes I'll take some bands and strap, say, two 15 lb dbs to a 100 to make a 130, but most of the time I don't feel like doing all that lol.
Anyway, badass session today, felt like a monster
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 275 lbs
3 x 295 lbs
1 x 315 lbs
1 x 325 lbs (NEW PR FINALLY!)
0 x 335 lbs (potential was there...soon)
17 x 225 lbs (ALSO A NEW REP PR!!)
Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 435 lbs
1 x 445 lbs
1 x 455 lbs
0 x 475 lbs (ahh)
1 x 405 lbs
Dips
5 body weight
5 x 100 lbs
x4
then a last set of 5bw and 5 x 110 lbs
Pullup/Toes To Bar Supersets
6 P, 6 T
x5
Jump Rope/Ab Rollout Supersets
120 single jumps, 12 rollouts
x4
then 75 doubles (fvckin A that was tough), and 12 more rollouts
Shrugs
6 x 225 lbs
6 x 315 lbs
3-4 second pauses, did em just for a little pump
Lightweight!
And Purefilth, I frequent three gyms (depending on my schedule), but the one I've been at lately does not have dumbbells over 100 lbs, the other two go up to 150 lbs. So sometimes I'll take some bands and strap, say, two 15 lb dbs to a 100 to make a 130, but most of the time I don't feel like doing all that lol.
Anyway, badass session today, felt like a monster
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 275 lbs
3 x 295 lbs
1 x 315 lbs
1 x 325 lbs (NEW PR FINALLY!)
0 x 335 lbs (potential was there...soon)
17 x 225 lbs (ALSO A NEW REP PR!!)
Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 405 lbs
1 x 435 lbs
1 x 445 lbs
1 x 455 lbs
0 x 475 lbs (ahh)
1 x 405 lbs
Dips
5 body weight
5 x 100 lbs
x4
then a last set of 5bw and 5 x 110 lbs
Pullup/Toes To Bar Supersets
6 P, 6 T
x5
Jump Rope/Ab Rollout Supersets
120 single jumps, 12 rollouts
x4
then 75 doubles (fvckin A that was tough), and 12 more rollouts
Shrugs
6 x 225 lbs
6 x 315 lbs
3-4 second pauses, did em just for a little pump
Lightweight!
Thanks Krueg, it sure is. It's interesting (on a side note), as I get stronger I feel like my my cognitive function is becoming more fluid. Maybe it all just comes down to self discipline.
Front Squat(felt so aggressive I wanted to kill something)
5 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
2 x 295 lbs
1 x 315 lbs
1 x 335 lbs (PR!!!!!!!!!!!!!)
1 x 350 lbs PR!!!!!!!!!!!!!!!!!!!!!!!!
Pullups
10, 10, 10
Dips
20, 10
My mental state was on point today, and it's a good thing too, I have a sh1tload of school work to do. Oh well, at least some of it is actually cool (dragster simulation).
Front Squat(felt so aggressive I wanted to kill something)
5 x 135 lbs
5 x 225 lbs
3 x 245 lbs
3 x 265 lbs
2 x 275 lbs
2 x 295 lbs
1 x 315 lbs
1 x 335 lbs (PR!!!!!!!!!!!!!)
1 x 350 lbs PR!!!!!!!!!!!!!!!!!!!!!!!!
Pullups
10, 10, 10
Dips
20, 10
My mental state was on point today, and it's a good thing too, I have a sh1tload of school work to do. Oh well, at least some of it is actually cool (dragster simulation).
Last edited:
I decided to forgo my weekly circuit for some heavy ass lifting
Trap Bar Deadlift
8 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 405 lbs
3 x 435 lbs (rep PR)
1 x 455 lbs
1 x 480 lbs (PR)
3 x 405 lbs
Incline Bench Press
10 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
3 x 245 lbs
Pullups
5 inverted
2 sets of 10 normal
Aaaaaaaand done. It was a brief 45 minutes today.
Trap Bar Deadlift
8 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 405 lbs
3 x 435 lbs (rep PR)
1 x 455 lbs
1 x 480 lbs (PR)
3 x 405 lbs
Incline Bench Press
10 x 135 lbs
5 x 185 lbs
5 x 205 lbs
5 x 225 lbs
3 x 245 lbs
Pullups
5 inverted
2 sets of 10 normal
Aaaaaaaand done. It was a brief 45 minutes today.
Purefilth
Master Don Juan
Nice pr on the frontsquat big man!
Decided to try out this thing today called the slingshot, by Mark Bell (google it). I was curious to see how it worked on the bench, and wanted to feel some supramaximal loads
Bench Press
10 x 135 lbs
5 x 225 lbs
slingshot on
5 x 275 lbs
5 x 295 lbs
5.5 x 315 lbs
1 x 335 lbs
0.5 x 355 lbs (almost had it)
slingshot off
12 x 225 lbs
T-Bar Row
3 sets of 10 with 4 plates
Incline Bench
10 x 135 lbs
5 x 185 lbs
5 x 205 lbs
3 x 225 lbs (pretty burned out)
DB Rows
12 x 100 lbs
10 x 100 lbs
10 x 100 lbs
Pullups
10, 10, 10
Dips
30
Board Press Pyramid
5 reps with 95 lbs
5 more with 1 inch board
5 more with 2 inch board
5 more with 3 inch board
5 more with 4 inch board
5 more with 5 inch board
and back down to no board, 55 reps total nonstop, it was pretty intense
Dropset Barbell Curls
10 x 95 lbs
10 x 85 lbs
10 x 65 lbs
10 x 45 lbs
Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
3 x 435 lbs
1 x 465 lbs
1 x 485 lbs
0 x 505 lbs couldn't even budge it
Then about 10 minutes of jump rope intervals
Bench Press
10 x 135 lbs
5 x 225 lbs
slingshot on
5 x 275 lbs
5 x 295 lbs
5.5 x 315 lbs
1 x 335 lbs
0.5 x 355 lbs (almost had it)
slingshot off
12 x 225 lbs
T-Bar Row
3 sets of 10 with 4 plates
Incline Bench
10 x 135 lbs
5 x 185 lbs
5 x 205 lbs
3 x 225 lbs (pretty burned out)
DB Rows
12 x 100 lbs
10 x 100 lbs
10 x 100 lbs
Pullups
10, 10, 10
Dips
30
Board Press Pyramid
5 reps with 95 lbs
5 more with 1 inch board
5 more with 2 inch board
5 more with 3 inch board
5 more with 4 inch board
5 more with 5 inch board
and back down to no board, 55 reps total nonstop, it was pretty intense
Dropset Barbell Curls
10 x 95 lbs
10 x 85 lbs
10 x 65 lbs
10 x 45 lbs
Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 405 lbs
3 x 435 lbs
1 x 465 lbs
1 x 485 lbs
0 x 505 lbs couldn't even budge it
Then about 10 minutes of jump rope intervals
Yeah I don't necessarily think it adds much weight onto a 1RM, but it sure does allow for a lot more reps, and thanks dude
Anyway, got a nice early morning workout
Incline Bench
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs (PR)
Front Squats
5 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
2 x 315 lbs (rep PR)
1 x 335 lbs
Board Press Pyramid
Then a buddy and I did an ab rollout/jump rope mini circuit to get a good sweat going. Nothing makes me sweat or get outta breath anymore lol
EDIT: Went back up later
Pullups
5 bodyweight
5 x 45 lbs
5 x 55 lbs
5 x 65 lbs
5 x 75 lbs
5 x 85 lbs
20 bodyweight
Dips
5 bodyweight
5 x 100 lbs
5 bodyweight
5 x 110 lbs
5 bodyweight
5 x 120 lbs
5 bodyweight
3 x 130 lbs
5 bodyweight
1 x 150 lbs
1 x 160 lbs (PR)
Then some dropset curls, and I had a killer pump going on. feelsgoodman
Anyway, got a nice early morning workout
Incline Bench
5 x 135 lbs
5 x 185 lbs
5 x 225 lbs
3 x 245 lbs
1 x 265 lbs (PR)
Front Squats
5 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
3 x 295 lbs
2 x 315 lbs (rep PR)
1 x 335 lbs
Board Press Pyramid
Then a buddy and I did an ab rollout/jump rope mini circuit to get a good sweat going. Nothing makes me sweat or get outta breath anymore lol
EDIT: Went back up later
Pullups
5 bodyweight
5 x 45 lbs
5 x 55 lbs
5 x 65 lbs
5 x 75 lbs
5 x 85 lbs
20 bodyweight
Dips
5 bodyweight
5 x 100 lbs
5 bodyweight
5 x 110 lbs
5 bodyweight
5 x 120 lbs
5 bodyweight
3 x 130 lbs
5 bodyweight
1 x 150 lbs
1 x 160 lbs (PR)
Then some dropset curls, and I had a killer pump going on. feelsgoodman
Last edited:
Conventional Deadlift (pulls were really fast today)
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 365 lbs
2 x 405 lbs
1 x 425 lbs
1 x 445 lbs
0 x 465 lbs (could've powered through bad form, but I don't do that sh1t)
1 x 405 lbs
Then I did about 10 quick singles of hang clean (135 lbs), working on a good triple extension and catch
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs
0 x 335 lbs ehh
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
Pullups
10, 10, 10
Dips
30
And off to work. On a Saturday.
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
3 x 365 lbs
2 x 405 lbs
1 x 425 lbs
1 x 445 lbs
0 x 465 lbs (could've powered through bad form, but I don't do that sh1t)
1 x 405 lbs
Then I did about 10 quick singles of hang clean (135 lbs), working on a good triple extension and catch
Bench Press
10 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs
0 x 335 lbs ehh
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
Pullups
10, 10, 10
Dips
30
And off to work. On a Saturday.
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