TheStig's Workout Log
- Thread starter TheStig
- Start date
I feel better now...just finished my light weight session, only took a half hour
Bench Press
30 x 135 lbs
15 x 135 lbs
10 x 135 lbs
Squat
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs
10 x 135 lbs
Ab Rollouts
3 sets of 10
Hammer Curls
10 x 40 lbs
10 x 35 lbs
10 x 30 lbs
10 x 25 lbs
10 x 20 lbs
That did the trick. I'm still a tad sore from the week but I feel energized now, which is a good thing because I have to work in an hour. Tomorrow and Sunday will be rest days so I will be looking to hit it hard again on Monday.
Bench Press
30 x 135 lbs
15 x 135 lbs
10 x 135 lbs
Squat
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs
10 x 135 lbs
Ab Rollouts
3 sets of 10
Hammer Curls
10 x 40 lbs
10 x 35 lbs
10 x 30 lbs
10 x 25 lbs
10 x 20 lbs
That did the trick. I'm still a tad sore from the week but I feel energized now, which is a good thing because I have to work in an hour. Tomorrow and Sunday will be rest days so I will be looking to hit it hard again on Monday.
Went to Wal Mart and got myself a new speed rope...for $2.47! It's a solid rope and it made me even more pumped to go workout today haha.
The workout today was concise and intense, just the way I like it:
Squat
10 x 135 lbs
8 x 185 lbs
6 x 225 lbs
5 x 275 lbs
4 x 315 lbs
4 x 345 lbs
2 x 365 lbs
1 x 385 lbs
Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
7 x 100 lbs (NEW PR!!)
T-Bar Row
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs
Ab Rollouts
2 sets of 10
Pullups
2 sets of 10
Jump Rope
Sets of 25 doubles with as little rest as possible in between, for 15 min, didn't keep track of how many sets but let me tell you what....I'm f*ckin tired.
The workout today was concise and intense, just the way I like it:
Squat
10 x 135 lbs
8 x 185 lbs
6 x 225 lbs
5 x 275 lbs
4 x 315 lbs
4 x 345 lbs
2 x 365 lbs
1 x 385 lbs
Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
7 x 100 lbs (NEW PR!!)
T-Bar Row
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs
Ab Rollouts
2 sets of 10
Pullups
2 sets of 10
Jump Rope
Sets of 25 doubles with as little rest as possible in between, for 15 min, didn't keep track of how many sets but let me tell you what....I'm f*ckin tired.
Thanks! I may go check out a crossfit gym on Thursday (a couple of my friends workout there). The two reasons I'm checking it out are that they have bumper plates (for cleans and snatches) and the dumbbells go up to like 140 lbs lol.
Whoooooooo I'm beat...
Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
5 x 225 lbs
Barbell Shrugs
3 sets of 12 @ 225 lbs
Dumbbell Bench Press
10 x 75 lbs
6 x 90 lbs
6 x 100 lbs
6 x 90 lbs
T-Bar Rows
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs
Dumbbell Flies Supersetted with Pullups
10 flies @ 40 lbs
10 pullups
x3
Dumbell Row Pushups (idk what they're called)
3 sets of 10 @ 20 lbs
Jump Rope
1 min on 1 min off, 5 times
30 doubles, 30 doubles, 40 doubles
Then after that me and a buddy went over to another friends house and did a couple Insanity workouts in his garage for about 50 min, the cardio abs one and the insane abs one, f*ck me those sucked haha
Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
5 x 225 lbs
Barbell Shrugs
3 sets of 12 @ 225 lbs
Dumbbell Bench Press
10 x 75 lbs
6 x 90 lbs
6 x 100 lbs
6 x 90 lbs
T-Bar Rows
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs
Dumbbell Flies Supersetted with Pullups
10 flies @ 40 lbs
10 pullups
x3
Dumbell Row Pushups (idk what they're called)
3 sets of 10 @ 20 lbs
Jump Rope
1 min on 1 min off, 5 times
30 doubles, 30 doubles, 40 doubles
Then after that me and a buddy went over to another friends house and did a couple Insanity workouts in his garage for about 50 min, the cardio abs one and the insane abs one, f*ck me those sucked haha
Today was a different kind of workout....my friend took me to the gym he works out at (crossfit oriented) and we did a leg oriented day.
Stairclimber
15 min
(this made my quads more pumped than any amount of squatting I've ever done)
Squats
10 x 135 lbs
8 x 205 lbs
6 x 225 lbs
5 x 275 lbs
5 x 275 lbs
5 x 275 lbs
4 x 315 lbs
25 x 185 lbs
Sumo Deadlifts/Cleans
(I've never done sumos so I kept the weight light to focus on form)
10 sumos x 135 lbs
10 sumos x 185 lbs
[5 sumos then 5 cleans x 185 lbs] x3
Back Extension
3 sets of 10 @ bodyweight
Double Unders
4 sets of 25 with as little rest as possible
Gymnastic Ring Pullups
10, 10, 8, 5, 5, 5
Dumbbell Bench Press
8 x 80 lbs
8 x 90 lbs
6 x 100 lbs
Stairclimber
15 min
(this made my quads more pumped than any amount of squatting I've ever done)
Squats
10 x 135 lbs
8 x 205 lbs
6 x 225 lbs
5 x 275 lbs
5 x 275 lbs
5 x 275 lbs
4 x 315 lbs
25 x 185 lbs
Sumo Deadlifts/Cleans
(I've never done sumos so I kept the weight light to focus on form)
10 sumos x 135 lbs
10 sumos x 185 lbs
[5 sumos then 5 cleans x 185 lbs] x3
Back Extension
3 sets of 10 @ bodyweight
Double Unders
4 sets of 25 with as little rest as possible
Gymnastic Ring Pullups
10, 10, 8, 5, 5, 5
Dumbbell Bench Press
8 x 80 lbs
8 x 90 lbs
6 x 100 lbs
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All I really did today was military press and clean, but doing the cleans reminded me of how much I like oly lifting, and makes me wonder why it took so long to start back up lol. Short, intense session today, just how I like it.
Military Press
10 x 115 lbs
8 x 135 lbs
6 x 185 lbs
Cleans
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
4 x 215 lbs
2 x 205 lbs
5 x 185 lbs
Ab Rollouts/Pullups/Dips supersets
[10 rollouts/10 pullups/10 dips] x2
1 min jumping rope & 30 doubles
I think I should cool it on the rope jumping for a little while, my legs have been screaming lately.
Military Press
10 x 115 lbs
8 x 135 lbs
6 x 185 lbs
Cleans
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
4 x 215 lbs
2 x 205 lbs
5 x 185 lbs
Ab Rollouts/Pullups/Dips supersets
[10 rollouts/10 pullups/10 dips] x2
1 min jumping rope & 30 doubles
I think I should cool it on the rope jumping for a little while, my legs have been screaming lately.
Actually, surprisingly they're not. My lower back felt it though. I think my legs are used to squatting all the time because I do squat 2-3 times a week, but my back isn't used to the deadlifting motion used in deadlifts (obviously) and cleans. I'll be doing a lot more cleans from now on though, and maybe throw in some deads for good measure.Krueg said:
FVCK YEAH NEWWW SQUAT PR TODAY! FVCK YEAH I'M SO PUMPED!
Squat
(warm up sets)
10 x 135 lbs
8 x 205 lbs
6 x 255 lbs
5 x 295 lbs
(working sets)
5 x 315 lbs
4 x 345 lbs
4 x 365 lbs
4 x 385 lbs
4 x 405 lbs
Cleans
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
3 x 225 lbs
was going for 5 on 225 but I failed on the 4th rep
Only jumped rope for a couple min to warm down with some doubles thrown in, I was pretty exhausted.
Today's gonna be a good motherfvcking day
Squat
(warm up sets)
10 x 135 lbs
8 x 205 lbs
6 x 255 lbs
5 x 295 lbs
(working sets)
5 x 315 lbs
4 x 345 lbs
4 x 365 lbs
4 x 385 lbs
4 x 405 lbs
Cleans
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs
3 x 225 lbs
was going for 5 on 225 but I failed on the 4th rep
Only jumped rope for a couple min to warm down with some doubles thrown in, I was pretty exhausted.
Today's gonna be a good motherfvcking day
Today was good, feeling really satisfied
Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
5 x 225 lbs
3 x 245 lbs
23 x 135 lbs
T-Bar Row
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs
Dumbbell Bench Press
10 x 75 lbs
6 x 90 lbs
6 x 100 lbs
Incline Bench Presss
3 sets of 10 @ 135 lbs
Dumbbell Row
10 x 80 lbs
10 x 90 lbs
10 x 100 lbs
Dips & Leg Raises Supersets
10 dips, 10 leg raises, 3 sets
Finisher
My buddy was on ab rollouts, I was on the jump rope. He'd do 10 rollouts, I'd do 25 doubles, then we'd switch. Did this 5 times, it got pretty intense.
Good day at the gym.
Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
5 x 225 lbs
3 x 245 lbs
23 x 135 lbs
T-Bar Row
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs
Dumbbell Bench Press
10 x 75 lbs
6 x 90 lbs
6 x 100 lbs
Incline Bench Presss
3 sets of 10 @ 135 lbs
Dumbbell Row
10 x 80 lbs
10 x 90 lbs
10 x 100 lbs
Dips & Leg Raises Supersets
10 dips, 10 leg raises, 3 sets
Finisher
My buddy was on ab rollouts, I was on the jump rope. He'd do 10 rollouts, I'd do 25 doubles, then we'd switch. Did this 5 times, it got pretty intense.
Good day at the gym.
Had to drag my lazy f*cking ass to the gym today, I was noooooot feeling it at all, but now that I'm done I'm glad I went.
Did a 21, 15, 9 workout today. It's 3 rounds, and the 21, 15, 9 are the number of reps to do for each round. Each round was this:
Squats (225 lbs)
Pullups
Pushups
Russian Twists (10 lb medicine ball)
Dips
It took about a half hour, but man am I beat, I'm sweating like a f*cking pig lol.
Did a 21, 15, 9 workout today. It's 3 rounds, and the 21, 15, 9 are the number of reps to do for each round. Each round was this:
Squats (225 lbs)
Pullups
Pushups
Russian Twists (10 lb medicine ball)
Dips
It took about a half hour, but man am I beat, I'm sweating like a f*cking pig lol.
Good workout today
Squat
(warmup sets)
10 x 135 lbs
8 x 205 lbs
6 x 245 lbs
5 x 275 lbs
(working sets)
5 x 315 lbs
4 x 345 lbs
4 x 365 lbs
4 x 385 lbs
5 x 405 lbs
Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
6 x 100 lbs
Power Cleans
6 x 135 lbs
5 x 185 lbs
4 x 205 lbs
2 x 225 lbs
Sumo Deadlifts
3 sets of 8 @ 205 lbs
Light but my back was feeling it from the cleans
Finished with 10 min of jumping rope
Squat
(warmup sets)
10 x 135 lbs
8 x 205 lbs
6 x 245 lbs
5 x 275 lbs
(working sets)
5 x 315 lbs
4 x 345 lbs
4 x 365 lbs
4 x 385 lbs
5 x 405 lbs
Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
6 x 100 lbs
Power Cleans
6 x 135 lbs
5 x 185 lbs
4 x 205 lbs
2 x 225 lbs
Sumo Deadlifts
3 sets of 8 @ 205 lbs
Light but my back was feeling it from the cleans
Finished with 10 min of jumping rope
