TheStig's Workout Log

[TheStig]

On top of it today

Circuit Day
each round is:
-10 front squats (135 lbs)
-10 pullups
-10 dips
-1 lap through box jumps (16"-36")
-jump rope (40 normal jumps 40 doubles)
for 5 rounds

completed in: 23 minutes.

f*ck that was hard

 

[[S]alvatore]

Circuit training/metabolic conditioning is some hard sh1t. What are your current goals? Change in body composition? Strength?

 

[TheStig]

Strength and conditioning

 

[TheStig]

Today was a so-so kind of day. Had my head buried in books at school all day, then went to lift, so I was a bit out of it and it was hard to get psyched up

Hypertrophy Day

Bench Press
10 x 135 lbs
10 x 225 lbs
8 x 245 lbs
3 x 275 lbs
8 x 225 lbs

T-Bar Row
10 x 3 45 lb plates
10 x 3 plates
10 x 4 plates

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
4 x 205 lbs

Toes To Bar/Pullups
8 TTB 8 PU
8 8
7 6

Dips
10, 10, 10

Ab Rollouts
10, 10, 10, 10

Eh. Time for more Calculus

 

[TheStig]

Goooooooooood day

Heavy Day

Bench Press
10 x 135 lbs
5 x 235 lbs
5 x 255 lbs
5 x 275 lbs (Rep PR I think)
2 x 295 lbs
1 x 315 lbs (PR!)
12 x 225 lbs

Front Squat
10 x bar
5 x 135 lbs
5 x 225 lbs
5 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs
0 x 325 lbs (damn...everything felt easy up to this point..then I hit a wall)

Then to finish, a circuit of:
100 jumps on the jump rope
8 toes to bar
10 pullups
x3

 

[Purefilth]

Woo! Bench PR buddies!

 

[TheStig]

^Yeah filth, PRs all around!

Heavy Day

Trap Bar Deadlift (really been digging this over olympic deadlift lately)
5 x 135 lbs
5 x 225 lbs
5 x 335 lbs
5 x 355 lbs
3 x 365 lbs
3 x 385 lbs
3 x 405 lbs
3 x 415 lbs (REP PR!)
1 x 405 lbs
3 x 365 lbs
5 x 315 lbs

Toes To Bar
8, 8, 8, 4

Dips(80 lb dumbbell)
8, 8, 8

Then capped it with about 5 min of jumping rope, alternating between singles and doubles.

 

[TheStig]

Hit it hard again today

Circuit Day
each round:
-10 front squats (135 lbs)
-10 dips
-10 pullups
-10 ab rollouts (did 10 toes to bar for the 1st round but then said fvck that)
for 5 rounds

Finished in 23 minutes. It's not getting aaaany easier at all, but I'm getting quicker at it with less rest, so it's all good.

 

[TheStig]

Badass lift, multiple PRs hit and tied..

Hypertrophy Day

Bench Press
10 x 135 lbs
10 x 225 lbs
10 x 245 lbs (REP PR!!)
5 x 275 lbs (maybe tied with a rep PR? can't remember)
2.5 x 295 lbs (slight rep PR)
14 x 225 lbs (REP PR AGAIN!! WHAT!!)

T-Bar Row
10 x 3 plates
10 x 4 plates
10 x 3 plates

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

Kroc Rows (no words for how I felt after these)
25 x 100 lbs (tied with a rep PR)
25 x 100 lbs

Dips
10, 10, 10

Toes To Bar/Pullups
All I had in me were 2 sets of 8 for each

Wooo

 

[TheStig]

Dam Stig these are some pretty impressive numbers. 315 on a FRONT Squat? 245 x 10 on the bench? Nice work.

I also like seeing how you label your sessions, i.e. "Hypertrophy Day."

Thanks man, means a lot!

This seems like a kick azz workout.

Oh, it is. There have been many times where I'm 90% sure I'll puke after I'm done...but I haven't yet.

Did you rest at all in between the exercises? Is the goal to finish it quickly

Nope, no rest at all between sets, if possible. I mean, inevitably once I really get into the meat of it (anywhere from round 2-4 depending on the day), I'll have to bend over and catch my breath between sets, but the goal is to do it all as one continuous set.

I don't really like doing cardio so I do this instead to condition myself.

 

[TheStig]

I didn't get to lift on Thursday, literally spent all day studying, so I tried my best to make up for it today..

Heavy Day

Bench Press
10 x 135 lbs
5 x 245 lbs
5 x 265 lbs
5 x 275 lbs
3 x 295 lbs (REP PR)
1 x 315 lbs
1.5 x 315 lbs (REP PR lol)
11 x 225 lbs

Front Squat
10 x bar
5 x 135 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs (THIS WAS A GLORIOUS REP!! I descended waaayyy too fast, and got crushed, found myself immediately in a calves-touching-hamstrings position, but somewhow found the power to GET THAT FVCKING SH1T UP!)

Deadlift(this was brutal, haven't done Olympic style in awhile, and was gassed from squatting)
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs

Dips/Pullups
2 sets of 10 for each exercise done as quickly and explosively as possible

Then I capped it off with about 5 minutes worth of jumping rope.

 

[Purefilth]

Ooh that frontsquat. Happened to me yesterday and I had to dump the bar. Nice work sir. I salute you.

 

[user43770]

Strong squats, brother.

 

[TheStig]

Thanks guys


Circuit Day
-jump rope (25 normal + 25 double jumps)
-4 box jumps (18" 24" 30" 36")
-10 dips
-10 pullups
-10 ab rollouts
x5
Total time = 19 minutes

 

[TheStig]

Alright day today, I kinda think of it as a deload day...all this studying is draining, and I've never took a deload anything, so it's all good. Once winter break hits, gonna go all animalistic on the weights haha

Hypertrophy Day

Bench Press
10 x 135 lbs
8 x 225 lbs
8 x 225 lbs
8 x 225 lbs
9 x 225 lbs

T-Bar Row
10 x 3 45 lb plates
10 x 3 plates
10 x 3 plates

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs

Dumbell Rows
10 x 100 lbs
10 x 100 lbs
10 x 100 lbs

Pullup/Dip Supersets
3 sets of 10 for each

DB Flies
10 x 35 lbs
10 x 35 lbs
10 x 35 lbs
all nice and slow with a good squeeze and strict form

Ab Rollouts
10, 10, 10

 

[[S]alvatore]

I consider this HIIT cardio, without the intervals. LOL

I just don't get any satisfaction from walking the treadmill for 45 mins. to an hour.

20 minutes into it, I wanna be done, and I also wanna be PANTING. This'll do the job all right. Burn the shiat out of that bodyfat.

Steady state is good for overweight people that are just starting out and can't handle intervals (both cardiovascular wise, and the stress placed on their joints at their current bodyweight).

Intervals give the best bang for your buck.

 

[TheStig]

A little out of it today, could've felt and done better

Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 255 lbs
4 x 275 lbs
3 x 295 lbs (REP PR)
0.5 x 315 (seriously stalled halfway for like 8 or 9 seconds)
8 x 225 lbs

Did about 1 min 30 sec of jumping rope, then did box jumps the whole way through this song http://www.youtube.com/watch?v=x7yPhExdj3E

Then Deadlifts(olympic style, it's been awhile)
5 x 135 lbs
5 x 225 lbs
3 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs
0 x 405 lbs (just wasn't there today)

Pullups
10 bodyweight, the following sets were with a 45 lb plate: 9, 8, 8, 6, 5
then 8 more bodyweight

Mini Circuit to finish
6 toes to bar, 100 jumps on jump rope
x2
10 dips, 100 jumps on jump rope
x2
10 dips, 6 toes to bar, 100 jumps on jump rope

All the jumping rope was as fast as possible

 

[TheStig]

Things felt much better today

Heavy Day

Bout 10 minutes warming up with the jump rope and boxes

Front Squats
10 x bar
10 x 135 lbs
6 x 185 lbs
5 x 225 lbs
3 x 255 lbs
3 x 275 lbs
2 x 295 lbs (I think my current rep PR..goal for next session is 295 x 3)
1 x 315 lbs (easy today)
3 x 225 lbs
3 x 225 lbs

Dips(85 lbs)
8, 8, 4, 4

Then capped it with a couple sets of 10 pullups

 

[TheStig]

Damn, been sick as fvck since Sunday, feeling better but still not up to par. I'm so tempted to go lift, but I don't want to possibly get anyone else sick, I have to work later, and it'd probably be a sh1tty workout anyway

 

[TheStig]

Wanted an all around good lift to get back into it...still got a wicked sore throat and trouble breathing deep but it is what it is

Full Body Day(moderate/heavy weights)

Bench Press
10 x 135 lbs
8 x 225 lbs
6 x 245 lbs
4 x 265 lbs

Front Squats
6 x bar
6 x 135 lbs
8 x 225 lbs (this was the point at which I realized the stamina was not there..almost passed out, so I switched over to rapid singles)
1 x 245 lbs
1 x 255 lbs
1 x 265 lbs
1 x 275 lbs
1 x 295 lbs
0 x 315 lbs

Rack Pulls
5 x 135 lbs
5 x 225 lbs
5 x 315 lbs
5 x 345 lbs
5 x 365 lbs
5 x 385 lbs
5 x 405 lbs

Pullups
10, 10, 10

Dips
10, 10, 10

Toes To Bar/Ab Rollouts
Toes to Bar - 2 sets of 8
Ab Rollouts - 2 sets of 12

Yeeeahhhh, found a new song to add to the playlist too http://www.youtube.com/watch?v=vpL2sWLwEtU

Maybe I'll do a circuit tomorrow