TheStig's Workout Log

[TheStig]

Oh fvck me this sucked (still feeling pretty sh1tty from the flu), kind of a random mix of stuff to make a hard circuit

Circuit Day

ROUND 1
-2 min jump rope
-15 pullups
-15 dips
-12 toes to bar

ROUND 2
-1 min 15 sec jump rope
-15 pullups
-15 dips
-12 ab rollouts

ROUND 3
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 ab rollouts

And then I said fvck it and left. Took about 15 min


EDIT: Went back for round 2

ROUND 2

Front Squat
10 x bar
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
2 x 255 lbs

Box Squat
10 x 275 lbs
8 x 295 lbs
6 x 315 lbs
4 x 345 lbs
2 x 365 lbs

Pullups
10, 10, 10

Dips
10, 10, 10

Ab Rollouts
10, 10, 10

 

[TheStig]

Just a quick benching session today

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

Then 30 pullups

 

[joshinali]

its better to have a timetable of what you are doing every week/day

 

[TheStig]

^^Well what do you think the purpose is of the thread you just posted in?? lol





Just blasted out another circuit

Circuit Day
-10 front squats (135 lbs)
-10 strict OH presses (100 lbs)
-10 pullups
-10 ab rollouts
for 5 rounds

In the 4th and 5th rounds I switched the OH presses for dips because I currently suck ass at OH pressing, because I don't do it as much as I should, therefore it's hard as fvck and I hit failure too quickly and start to use sh1tty form

Otherwise it was pretty good...total time = 23 minutes

 

[TheStig]

Yeahhhhh mothafvckaaaaaaa what a session

Heavy Day

Trap Bar Deadlift
5 x 225 lbs
5 x 315 lbs
5 x 345 lbs
5 x 365 lbs
3 x 385 lbs
3 x 405 lbs
1 x 425 lbs
0 x 440 lbs (200kg) damn filth, for a second I thought I was catching up! lol
3 x 405 lbs
10 x 365 lbs (big rep PR for me...that was a brutal set)

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 255 lbs
5 x 275 lbs
2 x 295 lbs
1 x 315 lbs
12 x 225 lbs

And for the marathon ending...

Toes To Bar
6, 6, 6, 6

Pullups
8, 8, 8, 8, 5, 5, 5, 5, 5, 5, 5, 5

Dips
10, 10, 10, 10, 8, 8, 8, 8, 8, 8, 8, 8

Ab Rollouts
12, 12, 12, 12

Whoooooooo yeah, if I total it up that's 72 pullups and 104 dips

I'm already sore as fvck lol and I just finished...tomorrow may suck big ones

 

[TheStig]

Man it's so awesome having nothing to worry about but work and lifting heavy ass sh1t!

Heavy Day

Bench Press
10 x 135 lbs
5 x 235 lbs
5 x 265 lbs
3 x 275 lbs
2 x 295 lbs
10 x 225 lbs

Front Squat(this was especially rough....hot peppers from last night were churning in my stomach and earlier in the day it caused me some burning ass sh1ts lol)
10 x bar
8 x 135 lbs
5 x 225 lbs
3 x 255 lbs
1 x 275 lbs
1 x 295 lbs

Box Squat(parallel back squats)
10 x 225 lbs
8 x 275 lbs
6 x 295 lbs
4 x 315 lbs
3 x 345 lbs
3 x 365 lbs
2 x 385 lbs

Barbell Shrugs (2 sec pauses)
10 x 225 lbs
8 x 255 lbs
6 x 275 lbs
6 x 275 lbs
6 x 275 lbs

All of the following were supersets (pullups then abs then dips and repeat)

Pullups
10, 10, 8, 8, 8, 8, 8, 8

Ab Rollouts
10, 10, 8, 8, 8, 8, 8, 8

Dips
10, 10, 8, 8, 8, 8, 8, 8

So. Sore.

 

[Purefilth]

********Purefilth approved session.********

 

[TheStig]

^Thank you sir



Yet another Heavy Day

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

Dips(90 lb dumbbell)
6, 6, 5, 4

Pullups
10, 10, 10

Ab Rollouts
10, 10, 10

 

[Purefilth]

come on man! you got this 440 deadlift.


go for 465 first - the 3 to 5 seconds max effort on something harder really opens up the blood vessels - preps for the lift, that's what I did when I went for 210 - I tried 220 first

try it

and don't exhaust on volume. do 2-3 sets of 3 building up the weight and then get in there with a big heavy lift

 

[TheStig]

come on man! you got this 440 deadlift.


go for 465 first - the 3 to 5 seconds max effort on something harder really opens up the blood vessels - preps for the lift, that's what I did when I went for 210 - I tried 220 first

try it

and don't exhaust on volume. do 2-3 sets of 3 building up the weight and then get in there with a big heavy lift

Thanks dude I'll try that next time. I'm just always so used to adding weight incrementally but I'll try less volume and a heavier max effort beforehand

 

[Purefilth]

Yeah, get the max before you drain your strength. I HAVE no doubt that you will at least match my max lift if you do buddy.

 

[TheStig]

Yeah, get the max before you drain your strength. I HAVE no doubt that you will at least match my max lift if you do buddy.

Thanks for the encouragement^


Anyway, fairly solid Circuit Day

each round:
-10 front squats (185 lbs)...this killed
-10 pullups
-10 dips
x4
This part took 15 min,

Then my brother and I alternated between rollouts and jump rope,
when 1 person is doing rollouts the other jumps rope until the 1st person is done with 10 rollouts, we switch and so on..only did this for 3 sets and we were pretty dead

 

[switch]

so you workout with your bro? cool.

my bro is scared of weights...and blood....and dogs....and rifles...and pretty much everything i do.

 

[TheStig]

^Yeah, not all the time though, and that sucks, maybe one day he will see the light lol

Anyway, great last workout of the year today

Hypertrophy Day

Bench Press
10 x 135 lbs
10 x 225 lbs
8 x 245 lbs
5 x 265 lbs
3 x 275 lbs
10 x 225 lbs

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

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

Dumbbell Row
10 x 100 lbs
10 x 110 lbs
8 x 120 lbs

Dips
10, 10, 10

Gymnastic Ring Pullups(really nice cause it's kinda hard to keep yourself strict and stable)
8, 8, 6, 6

Ab Rollouts(ball and socket this time instead of a wheel and axle..pretty difficult)
10, 10, 10

Then saw a friend there who wanted to do a little ab circuit so this is what we did (burned me the fvck out too):

3 sets of decline crunches (full ROM not any half reps) 10 reps each

One last burnout set of AMRAP

Then I suggested some toes to bar and inverted hangs on the rings, I did a few sets of 5 with some static holds, and he couldn't even do 1 haha, he was trying for about 5 minutes, but it's his first time trying ever so I can't be too hard on him, that sh1t's hard

 

[switch]

he wont see the light. he has joined the scourge of estrogen and sides with the lich king.lol

 

[TheStig]

Same old same old..

Strength Day
focused on a slow negative and explosive working part of each rep

Bench Press
10 x 135 lbs
3 x 245 lbs
3 x 275 lbs
2 x 295 lbs
11 x 225 lbs

Front Squat
10 x bar
8 x 135 lbs
3 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
1 x 315 lbs

Box Squat
8 x 225 lbs
5 x 275 lbs
3 x 315 lbs
3 x 345 lbs
3 x 365 lbs
1 x 385 lbs
1 x 405 lbs

Pullups
5 sets of 10

Dips
6 sets of 10

Ab Rollouts
5 sets of 10

Got some new pre workout on the way (Noxipro)..been using straight up caffeine pills/espresso/coffee, beta alanine powder, and creatine mono for months now, I'm pretty pumped as I hear it's pretty crazy

 

[Purefilth]

I've been caffeine only for about 6 weeks. Not even creatine at the moment :-(

Makes me super happy to have pulled 205 kg raw with no pre workout or creatine though. Just chalk and willpower!

 

[TheStig]

I've been caffeine only for about 6 weeks. Not even creatine at the moment :-(

Makes me super happy to have pulled 205 kg raw with no pre workout or creatine though. Just chalk and willpower!

...and a cycle of Dbol under your belt haha

Really though the Dbol just accelerated the process, not saying you couldn't without it, and you still gotta put in work, which you did.

It is weird though that whenever I forget to get more creatine or even protein, and go without for awhile, it doesn't make me lose anything like a lot of people believe it will. I only really have a protein shake if I feel completely destroyed beyond belief after a hard lift.

Willpower ftw!

 

[RiceandChicken]

Dude, that workouts looks hard as crap. I am going to assume its basic for you now-a-days.

 

[Purefilth]

...and a cycle of Dbol under your belt haha

Really though the Dbol just accelerated the process, not saying you couldn't without it, and you still gotta put in work, which you did.

It is weird though that whenever I forget to get more creatine or even protein, and go without for awhile, it doesn't make me lose anything like a lot of people believe it will. I only really have a protein shake if I feel completely destroyed beyond belief after a hard lift.

Willpower ftw!

Absolutely the Dbol - raised strength there by about 20%. Its been about 6 weeks, so that's all out of my system now.

I'm quite surprised I kept the strength and the size to be honest - people said I would piss it all away as water weight as soon as I came off cos I wasn't running test too. Bullshiit you don't lose your gains. I wonder if I would've gained more if I had kept on to the full 6 weeks instead of just the 4.

one way to find out

I think you keep size, most of the strength and everything as long as you keep up the training and eating. if you come off cycle and just get lazy and start 'miring - of course you're gonna lose it all.