TheStig's Workout Log
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Master Don Juan
405lbs!! wow, here have some invisible e-cookies as a reward 
hooooooooly sh1t, to think I was contemplating taking another rest day...
Heavy Day, Part 2
Front Squat
10 x bar
10 x 135 lbs
8 x 205 lbs
6 x 225 lbs
4 x 255 lbs
2 x 275 lbs
right into
Box Squat
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
1 x 365 lbs
1 x 375 lbs
1 x 385 lbs (almost failed, was a good 3-4 second rep
3 x 315 lbs
Pullups
3 sets of 10
Dips
3 sets 10
Jump Rope
3 sets of 25 doubles
Good day. Squats were full of PRs (225 x 6, 255 x 4, 275 x 2, 385 x 1). I think that deadlift PR really boosted my confidence and reignited a spark.
Heavy Day, Part 2
Front Squat
10 x bar
10 x 135 lbs
8 x 205 lbs
6 x 225 lbs
4 x 255 lbs
2 x 275 lbs
right into
Box Squat
5 x 275 lbs
5 x 295 lbs
5 x 315 lbs
3 x 335 lbs
3 x 355 lbs
1 x 365 lbs
1 x 375 lbs
1 x 385 lbs (almost failed, was a good 3-4 second rep
3 x 315 lbs
Pullups
3 sets of 10
Dips
3 sets 10
Jump Rope
3 sets of 25 doubles
Good day. Squats were full of PRs (225 x 6, 255 x 4, 275 x 2, 385 x 1). I think that deadlift PR really boosted my confidence and reignited a spark.
Ah fahk!
Circuit Day(sort of)
8 push presses (135 lbs)
10 pullups (different grip each set...pronated, supinated, wide, close)
10 dips
10 rollouts
10 pushups
went through this 3 times, more like a giant superset instead of a circuit
Then I put the big chain around my neck (20 lbs) and did
Pullups
10, 8, 5
Dips
10, 7, 6
Then...
Jump rope, 8 sets
1 set = 10 normal jumps + 25/30 doubles
And threw in 4 more sets of 10 rollouts dotted in between jump rope sets
I like rollouts with an ez curl bar(or tricep) and a 10 pounder on each side, you can switch up grips and it's super smooth
Circuit Day(sort of)
8 push presses (135 lbs)
10 pullups (different grip each set...pronated, supinated, wide, close)
10 dips
10 rollouts
10 pushups
went through this 3 times, more like a giant superset instead of a circuit
Then I put the big chain around my neck (20 lbs) and did
Pullups
10, 8, 5
Dips
10, 7, 6
Then...
Jump rope, 8 sets
1 set = 10 normal jumps + 25/30 doubles
And threw in 4 more sets of 10 rollouts dotted in between jump rope sets
I like rollouts with an ez curl bar(or tricep) and a 10 pounder on each side, you can switch up grips and it's super smooth
Solid day today, all the flat benches were taken when we got to the gym, so for the first time ever I didn't start with flat bench, started with incline, and by the time we got to flat bench...oh boy were we gassed
BB Day
Pullups
10, 10, 10
Incline Bench
10 x 135 lbs
8 x 165 lbs
6 x 185 lbs
4 x 205 lbs
4 x 225 lbs
0 x 245 lbs (had to go for it with the gains I made)
T-Bar Row
15 x 2 plates
12 x 3 plates
6 x 4 plates
Bench Press
15 x 135 lbs
11 x 205 lbs
5 x 225 lbs
3.5 x 245 lbs
1 x 275 lbs
6 x 225 lbs
15 x 135 lbs
Dumbbell Row
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Dumbbell Flys(with a twist)
3 sets of 10 with 30 pounders
Push Press
5 x 135 lbs
5 x 155 lbs
4 x 165 lbs
Dips
10, 10, 8 with a 5 sec hold on the last rep..it's all I had in me
Dropset Barbell Curls
one 10 and three 5s on each side
10 reps, drop a plate
until you get to the bar, then 10 reps to finish with the bar
Oh yeah
BB Day
Pullups
10, 10, 10
Incline Bench
10 x 135 lbs
8 x 165 lbs
6 x 185 lbs
4 x 205 lbs
4 x 225 lbs
0 x 245 lbs (had to go for it with the gains I made)
T-Bar Row
15 x 2 plates
12 x 3 plates
6 x 4 plates
Bench Press
15 x 135 lbs
11 x 205 lbs
5 x 225 lbs
3.5 x 245 lbs
1 x 275 lbs
6 x 225 lbs
15 x 135 lbs
Dumbbell Row
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Dumbbell Flys(with a twist)
3 sets of 10 with 30 pounders
Push Press
5 x 135 lbs
5 x 155 lbs
4 x 165 lbs
Dips
10, 10, 8 with a 5 sec hold on the last rep..it's all I had in me
Dropset Barbell Curls
one 10 and three 5s on each side
10 reps, drop a plate
until you get to the bar, then 10 reps to finish with the bar
Oh yeah
Thanks man, it is lol. It's weird though, the only time I get skin tearing pumps is when I do dropset curls, or something with bis/tris. My back never really 'feels' swole, but when I look in the mirror it definitely is, my lats have been growing.Krueg said:
Purefilth
Master Don Juan
My Back only 'feels swole' when my traps / rhomboids are pumped across the top of my back - lats rarely get that feelingTheStig said:
But the mirror shows wings forming :cheer:Gym closes early today, so I had to lift before work instead of after...good thing too, cuz oddly after only 5.5 hrs of sleep I woke up absolutely f'n wired!
Heavy Day
Backed off the Bench Press a bit as my chest is still feeling destroyed
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
8 x 225 lbs
Front Squat
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs
4 x 255 lbs
1 x 275 lbs failed 2nd rep
1 x 275 lbs failed 2nd rep
I think my lack of sleep is what caused 2 failures...oh well ya live and learn
Rack Pulls
10 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs
0 x 425 lbs
At this point I was beyond pissed...I tried 3 times to get 425 up, my couple friends I was with tried to push me to get it, and it didn't fvcking budge once..sooooooo motherfvcking pissed I was....which led into:
12 x 365 lbs
I was satisfied with that. It then occurred to us that we should have video'd it. Go figure.
Dips(with 60 lb dumbbell)
5 sets of 5
Jump Rope
1 set = 10 normal jumps + 30 doubles
5 sets
Heavy Day
Backed off the Bench Press a bit as my chest is still feeling destroyed
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
8 x 225 lbs
Front Squat
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs
4 x 255 lbs
1 x 275 lbs failed 2nd rep
1 x 275 lbs failed 2nd rep
I think my lack of sleep is what caused 2 failures...oh well ya live and learn
Rack Pulls
10 x 225 lbs
5 x 315 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs
0 x 425 lbs
At this point I was beyond pissed...I tried 3 times to get 425 up, my couple friends I was with tried to push me to get it, and it didn't fvcking budge once..sooooooo motherfvcking pissed I was....which led into:
12 x 365 lbs
I was satisfied with that. It then occurred to us that we should have video'd it. Go figure.
Dips(with 60 lb dumbbell)
5 sets of 5
Jump Rope
1 set = 10 normal jumps + 30 doubles
5 sets
Last edited:
I had an itch last night to go heavy on the OH Press, so today that's what I did, and built an overall upper body workout around it, just for the hell of it, and it gave me something to do on this Saturday morning (still sore from those rack pulls btw)
Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
10 x 135 lbs
Dips
10, 10, 10
Bent Over Dumbbell Row
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs
Pullups
10, 5, 5, 5, 5
OH Press
Strict Press
5 x 95 lbs
5 x 115 lbs
Push Press
5 x 135 lbs (1st 3 reps were strict)
5 x 155 lbs
3 x 165 lbs
2 x 170 lbs
2 x 175 lbs
2 x 180 lbs
1 x 185 lbs
decided to stop here at 185, because I was getting a tad bit shaky at the top, and since I don't have bumper plates, I don't have the luxury of bailing out without damaging anything. I bet if I had bumper plates (or didn't give a sh1t about dropping the weight from above my head) I could get around 200 pounds really pushing it. Maybe
Barbell Shrugs(been awhile since I've done these)
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
And then I had 4 min to spare before the gym closed, so I did 4 sets of jump rope
1st Set
10 singles + 50 doubles
2nd & 3rd Sets
10 singles + 20 doubles
4th Set
10 singles + 10 doubles
And that makes 100 doubles in the last 4 min
Yes.
Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
10 x 135 lbs
Dips
10, 10, 10
Bent Over Dumbbell Row
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs
Pullups
10, 5, 5, 5, 5
OH Press
Strict Press
5 x 95 lbs
5 x 115 lbs
Push Press
5 x 135 lbs (1st 3 reps were strict)
5 x 155 lbs
3 x 165 lbs
2 x 170 lbs
2 x 175 lbs
2 x 180 lbs
1 x 185 lbs
decided to stop here at 185, because I was getting a tad bit shaky at the top, and since I don't have bumper plates, I don't have the luxury of bailing out without damaging anything. I bet if I had bumper plates (or didn't give a sh1t about dropping the weight from above my head) I could get around 200 pounds really pushing it. Maybe
Barbell Shrugs(been awhile since I've done these)
10 x 225 lbs
10 x 225 lbs
10 x 225 lbs
And then I had 4 min to spare before the gym closed, so I did 4 sets of jump rope
1st Set
10 singles + 50 doubles
2nd & 3rd Sets
10 singles + 20 doubles
4th Set
10 singles + 10 doubles
And that makes 100 doubles in the last 4 min
Yes.
Purefilth
Master Don Juan
that oh press is bloody good. well done!
Mighty good day today...gym got some new equipment (no bumper plates sadly), included in this was a set of plyometric boxes (6", 12", 24", 36", all measurements are my guesses. the last box comes up to my waist and I'm 6'2" so idk how tall that is), so I had my first real circuit in a long time today, plyometrically speaking
Plyo Circuit
-10 pullups
-10 dips
-10 laps through box circuit
4 times
then 2 sets of 20 doubles on the jump rope
Now I'll explain what 1 lap is on the boxes. I set them up from small to tall, with a space in between each box for me to land. So they are all in a line. I then jump on the first, off then on to the second, and so on....all the way to the 36 incher. I then walk around back to the first box, and repeat. We used to do this for football back in the day so it came back to me pretty quick. For an example, it was something like what this guy is doing http://www.youtube.com/watch?v=kzvNmd_GFiY
Kinda made my day that an older guy that was there, was fascinated with my 'hops' haha
Plyo Circuit
-10 pullups
-10 dips
-10 laps through box circuit
4 times
then 2 sets of 20 doubles on the jump rope
Now I'll explain what 1 lap is on the boxes. I set them up from small to tall, with a space in between each box for me to land. So they are all in a line. I then jump on the first, off then on to the second, and so on....all the way to the 36 incher. I then walk around back to the first box, and repeat. We used to do this for football back in the day so it came back to me pretty quick. For an example, it was something like what this guy is doing http://www.youtube.com/watch?v=kzvNmd_GFiY
Kinda made my day that an older guy that was there, was fascinated with my 'hops' haha
Another solid day, I feel so good right now...I swear my workouts are getting better and better as far as getting sh1t done...all of this only took me 1.5 hrs today
Bodybuilding Style Day
Bench Press
15 x 135 lbs
12 x 205 lbs
12 x 225 lbs
4 x 245 lbs
.75 x 275 lbs
6 x 225 lbs
15 x 135 lbs
Bent Over Dumbbell Row
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Incline Dumbbell Press
12 x 55 lbs
10 x 60 lbs
8 x 70 lbs
Barbell Row(haven't done these in quite awhile)
12 x 135 lbs
10 x 155 lbs
8 x 165 lbs
OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
5 x 135 lbs
4 x 155 lbs
2 x 165 lbs
Dips
10, 10, 10
Dumbbell Flies
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
Dumbbell Flat Bench Press
7 x 85 lbs
6 x 85 lbs
Dropset Barbell Curls
one 10 and three 5s on each side of a barbell
10 reps, drop a 5
10 reps, drop 5
10, drop 5
10, drop the 10
10 reps to finish with the bar
Afterwards my buddy went to run on the treadmill for 20 min, so I opted for a box jump circuit again, like I did yesterday.
Set them up in a shortest to tallest succession.
Each round is 1 lap through the boxes, then 30 sec rest, repeat 5 times, then finish the round with 10 normal jumps + 30 doubles (really nice now because we have a bunch of new wire speed ropes...fvckin fast)
I did 4 rounds in 20 min while my friend ran 2 miles. HB7-8 was mirin' my hops. Haha wow can't believe I just used that gay ass word
Good motherfvckin day
Bodybuilding Style Day
Bench Press
15 x 135 lbs
12 x 205 lbs
12 x 225 lbs
4 x 245 lbs
.75 x 275 lbs
6 x 225 lbs
15 x 135 lbs
Bent Over Dumbbell Row
12 x 100 lbs
12 x 100 lbs
12 x 100 lbs
Incline Dumbbell Press
12 x 55 lbs
10 x 60 lbs
8 x 70 lbs
Barbell Row(haven't done these in quite awhile)
12 x 135 lbs
10 x 155 lbs
8 x 165 lbs
OH Press
strict
5 x 95 lbs
5 x 115 lbs
push
5 x 135 lbs
4 x 155 lbs
2 x 165 lbs
Dips
10, 10, 10
Dumbbell Flies
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
Dumbbell Flat Bench Press
7 x 85 lbs
6 x 85 lbs
Dropset Barbell Curls
one 10 and three 5s on each side of a barbell
10 reps, drop a 5
10 reps, drop 5
10, drop 5
10, drop the 10
10 reps to finish with the bar
Afterwards my buddy went to run on the treadmill for 20 min, so I opted for a box jump circuit again, like I did yesterday.
Set them up in a shortest to tallest succession.
Each round is 1 lap through the boxes, then 30 sec rest, repeat 5 times, then finish the round with 10 normal jumps + 30 doubles (really nice now because we have a bunch of new wire speed ropes...fvckin fast)
I did 4 rounds in 20 min while my friend ran 2 miles. HB7-8 was mirin' my hops. Haha wow can't believe I just used that gay ass word
Good motherfvckin day
Yeah I got it a little over halfway up, and then my spotter helped me out the rest of the way. There's no way I'd ever go above 225-245(depends on rep range) without a spotter.Social_Leper said:
On a side note I'm not into all this for aesthetics (don't get me wrong it's nice to look like you lift), but for being as strong and athletic as I can be.
Example:
If I see a super jacked guy with single digit bf%, I mean yeah it's definitely impressive, but on the flip side if I see a guy deadlifting 500 or doing box jumps on like a 48 inch box, I'd have much more respect for him and be way more intimidated. At the same time it'd light a fire in me by showing me it's possible to push beyond what I thought I could do.
Not trying to downplay people with bodybuilding goals, everyone's different, but for me function>form, which works out because form follows function.
I basically have the same philosophy as Omar Isuf's Athletic Aesthetic philosophy: http://www.youtube.com/watch?v=6_I-6oGfjEg (highly recommend this video to anyone who lifts). I think focusing on what you can do with your body gives you much more of a natural high and confidence, than relying on how you look.
That being said I still wanna look good, but it's not the driving force behind why I workout. Hence the 1 day per week I do a bodybuilding style workout, to keep the hypertrophy going, and it's fun to walk around with a pump.
Long reply but I wanted to be clear lol
Edit (hit my post limit):
Thanks Krueg, DB rows are definitely a fun lift, gets those lats to pop all down your side by your lower rib cage, and for some reason, whenever I hit DB rows, that's the point at which the floodgates of sweat open haha
2nd Edit: I also think hypertrophy can be beneficial to building strength. It gives your CNS a rest and allows it to recuperate, and also since it builds size, it gives your CNS more to work with as far as strength goes.
Purefilth
Master Don Juan
^ agree with the 2nd edit totally there. When I get bored and switch training between strength and bodybuilding i do notice Huge gains in the strength after having put on some good mass.
