TheStig's Workout Log

[[S]alvatore]

How do you do your ab rollouts Stig? You've progressed to the stage where you're parallel to the ground at the bottom? Is there a way to add resistance when doing them this way? I've seen the video where Konstantin does them on his knees, and his training partners add weight to his back. I don't think this would work if you're doing them standing though?

 

[TheStig]

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

Yeah, there was a time when that was pushing it for me, I was highly motivated and had an animalistic attitude about hitting the weights. I still do, but I'm in sort of a lull and have been satisfied with my progress. Espi just posted an inspirational vid that says you should never be satisfied, always be pushing, and I have forgotten that.

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'm not well versed by any means in steroidology, but do you suppose one of the reasons you didn't lose anything is because you only did run a short 4 week cycle? I think it could be a possibility but then again I could be wrong.

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.

Yup, absolutely agree here.

How do you do your ab rollouts Stig? You've progressed to the stage where you're parallel to the ground at the bottom? Is there a way to add resistance when doing them this way? I've seen the video where Konstantin does them on his knees, and his training partners add weight to his back. I don't think this would work if you're doing them standing though

I do them on my knees, and yeah I go parallel to the ground with my torso, I don't use my hip flexors (as much as I can help it, I mean they can't help but fire during that sort of movement where you break at the hips), and sometimes slightly touch my stomach to the ground to make sure I'm low enough. Even though I can do a lot, they still aren't easy lol, but I suppose I could take it up a notch by trying them standing. I've tried that actually, about a month and a half ago, and it's just insane how much harder they are, I couldn't even do one.

I can't really think of a way to add resistance that wouldn't be awkward, maybe a weighted backpack, but I think maybe I should increase frequency and volume on my toes to bar sets because those really are hard as all hell, on any given day I'm only good for a few sets of 5-8 til I hit failure.

 

[[S]alvatore]

I've tried doing them on my knees, but I always feel it in my lower back. I might need to watch some videos of other people doing them though. When I do them standing, I feel it in my abs 100%, nothing in my lower back at all.

If you can't do full range of motion while standing, set your feet a certain distance away from the wall, and roll out to the wall. When you've mastered that distance, stand a bit further away from the wall, rinse & repeat. Eventually you'll be able to do full range of motion: http://www.youtube.com/watch?v=h4sb7v0_5N0

If you can't be arsed doing them that way, you can always add weight to the knee rollouts, you'll need a partner though. Here's the Konstantin video if you haven't seen it:
http://www.youtube.com/watch?v=M6B_rE2J3Iw

One thing that I'm not sure about with abs, is that you can build up reps over time, but are they really getting stronger, or are you just building endurance? Having good muscular endurance in your abs isn't really going to do much when you're doing a 1 rep max is it?

 

[TheStig]

I've tried doing them on my knees, but I always feel it in my lower back. I might need to watch some videos of other people doing them though. When I do them standing, I feel it in my abs 100%, nothing in my lower back at all.

If you can't do full range of motion while standing, set your feet a certain distance away from the wall, and roll out to the wall. When you've mastered that distance, stand a bit further away from the wall, rinse & repeat. Eventually you'll be able to do full range of motion: http://www.youtube.com/watch?v=h4sb7v0_5N0

If you can't be arsed doing them that way, you can always add weight to the knee rollouts, you'll need a partner though. Here's the Konstantin video if you haven't seen it:
http://www.youtube.com/watch?v=M6B_rE2J3Iw

One thing that I'm not sure about with abs, is that you can build up reps over time, but are they really getting stronger, or are you just building endurance? Having good muscular endurance in your abs isn't really going to do much when you're doing a 1 rep max is it?

I think that was why I couldn't even do 1 standing, I went for full ROM. Today I did half ROM standing and holy sh1t it burned. Good info too, thanks.

 

[TheStig]

Good ass Strength Day

Conventional Deadlift(been awhile..no belt no straps..just chalk)
5 x 225 lbs
5 x 315 lbs
3 x 345 lbs
3 x 365 lbs
3 x 385 lbs
3 x 365 lbs
3 x 315 lbs

Deficit Pulls (all singles, so I'll just list the weights to save typing space)
315, 315, 325, 325, 335, 335, 345, 345, 355, 355, 365, 365, 365, 315

Those sets knocked the wind outta me, explosive as hell

Then went through a quick set of ab exercises:

Toes To Bar5, 5, 5
Dip Bar Leg Raises8, 8
Standing Ab Rollouts5, 5, 5

Then hit a quick set of 15 pullups and I was outta there

 

[Purefilth]

Nice grind

 

[TheStig]

Thanks buddy

 

[TheStig]

Wow, just wow. Dat dere Noxipro is no joke

Circuit Day

Round 1
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 ab rollouts

Round 2
-10 front squats (165 lbs)
-10 pullups
-10 dips
-10 ab rollouts

Round 3
-10 front squats (185 lbs)
-10 pullups
-10 dips

Round 4
-10 front squats (165 lbs)
-10 pullups
-10 dips
-20 rollouts

Round 5
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 rollouts

I am thoroughly exhausted. I feel kinda funky right now, and I think it's because I took too much Noxipro. I'm pretty stim tolerant, and noticed the label said do not exceed 3 scoops in a 24 hr period. So what do I do? Take 3 scoops of course. Definitely gonna roll back on that in the future.

Total time=18 minutes. Probably my most dense session yet.

 

[TheStig]

Did pretty much the same thing, took a bit longer, about 20-21 minutes

Circuit Day

Round 1
-10 front squats (165 lbs)
-10 pullups
-10 dips
-10 ab rollouts

Round 2
-10 front squats (165 lbs)
-10 pullups
-10 dips
-10 ab rollouts

Round 3
-10 front squats (155 lbs)
-10 pullups
-10 dips
-10 rollouts
Round 4
-10 front squats (145 lbs)
-10 pullups
-10 dips
-10 rollouts

Round 5
-10 front squats (135 lbs)
-10 pullups
-10 dips
-10 rollouts


The squats were definitely waaayyyy harder, 100 reps of squats in roughly 24 hrs seems rough to me

 

[TheStig]

Good lift

Hypertrophy Day

Bench Press
20 x 135 lbs
10 x 235 lbs
8 x 255 lbs (REP PR)
3 x 285 lbs (REP PR)
13 x 225 lbs (almost tied with my PR of 14 reps)

T-Bar Row
12 x 3 45 lb plates
12 x 3 plates
8 x 4 plates

Incline Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
1 x 225 lbs (don't know what happened here, just hit a wall)

Toes To Bar/Pullup Supersets
8 TTB, 8 PU
8, 8
8, 8

DB Flies
3 sets of 10 with 30 pounders..I like doing light flies cuz it gives me a good stretch

Dips
10, 10, 10

Dropset Barbell Curls
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs

Then I played some 4 on 4 full court basketball for about 45 minutes afterwards. Kinda glad I did, because it showed me my circuits are doing the job of keeping me conditioned.

Edit: and I just realized I haven't eaten anything at all yet today (it's 5:30 pm), time for a protein shake.
2nd Edit: Went to a Mexican restaurant and had a nice dark heavy beer, a ton of tacos, rice and beans. No soreness for me tomorrow

 

[TheStig]

I was gonna do another circuit today, but that power rack was just so magnetic..

Strength Day (no belt today, I normally use one for 275 and up on front squats)

Front Squats
5 x 135 lbs
3 x 185 lbs
3 x 205 lbs
3 x 225 lbs
3 x 245 lbs
3 x 265 lbs
3 x 275 lbs
2 x 295 lbs
0 x 315 lbs damn it

Pullups(weighted...chains around my neck)
8 x 40 lbs
7 x 60 lbs
7 x 40 lbs
6 x 40 lbs
8 x 20 lbs
6 x 20 lbs
8 x bodyweight
5 x bw

Dips
5 sets of 10

Ab Rollouts
4 sets of 10

I found a way to make the rollouts HARD again. 2 sec pause at the bottom holding my torso parallel to the ground, then back up, each rep. Wow my abs are on fire

 

[TheStig]

This..was a great day

Strength Day

Bench Press
10 x 135 lbs
3 x 225 lbs
3 x 255 lbs
3 x 275 lbs
1 x 295 lbs
0.75 x 320 lbs (PR? sort of? lol this was a killer rep, I was stuck halfway for about 5 sec then my spotter gave a finger to help, not much at all. I'm just pissed he helped a bit. Not at him, at myself for getting stuck, thus not being able to count it as a new PR)
10 x 225 lbs

THE MOTHERFVCKING TRAP BAR DEADLIFT!!
5 x 135 lbs
5 x 225 lbs
3 x 345 lbs
1 x 375 lbs
1 x 415 lbs
1 x 440 lbs (200 kg) NEW PR! YEAHHH BUDDYYY!!
1 x 405 lbs
3 x 385 lbs
5 x 365 lbs
5 x 345 lbs
8 x 315 lbs
my whole body was screaming at this point

Then the usual Pullups/Dips/Ab Rollouts(pause reps)
4 sets of 10 each

Man, feels so good to have reached another goal. I put so much motherfcking effort into that 440 pull I almost couldn't see afterwards. Felt incredible, it was entirely calming, but at the same time a HUGE unexpected wave of aggression came over me...the best way to explain it is this: http://www.youtube.com/watch?v=52eTlKDBgBA, it's a video from Elliott Hulse (I'm a big fan if you haven't already figured it out), called The Transcendent Rep...I highly recommend it.


Oh and I forgot to say what my goals for 2014 are:
Bench: 350 lbs
Front Squat: 365 lbs
Trap Bar Dead: 500 lbs
Conventional Dead: 450 lbs

And those aren't for the end of 2014, just sometime during the year. When I reach a goal (whenever that is) I'll then raise it again

 

[Purefilth]

Good effort man! I knew you could do it!

 

[TheStig]

Thanks man! In case you didn't notice, I followed your tip of leaving the volume for after the desired weight is hit.

 

[TheStig]

Well boys, got myself a new front squat PR (about time..)

Bradford Press(seated)
5 sets of 5, just 95 lbs, never tried it before...it's different

Front Squat
5 x bar
5 x 135 lbs
5 x 205 lbs
5 x 225 lbs
5 x 245 lbs
5 x 255 lbs
1 x 265 lbs
1 x 285 lbs
1 x 305 lbs
1 x 320 lbs NEW PR!!

Pullups/Dips/Pause Rollouts
4 sets of 10 each

Then finished up with a little 15 minute jump rope/box jump circuit

I literally almost threw my ipod against the wall after I got that new PR, I was so pumped, just wanted to break sh1t haha

 

[Krueg]

Congrats on the PR!

 

[Purefilth]

Thanks man! In case you didn't notice, I followed your tip of leaving the volume for after the desired weight is hit.

Yeah man, I did.

Makes the volume that much harder doesn't it?!

 

[TheStig]

Thanks Krueg, and yeah Purefilth, it really did.



Hypertrophy Day

Bench Press
10 x 135 lbs
9 x 245 lbs (rep PR....almost had 10)
3 x 275 lbs
12 x 225 lbs
7 x 225 lbs

Rows
Barbell
10 x 135 lbs
8 x 185 lbs
T-Bar
8 x 4 45 lb plates
8 x 4 45s and a 10 (rep PR)
7 x 4 45s and a 25 (rep PR weight PR)

Incline Bench
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
2 x 225 lbs

Dumbbell Row
10 x 110 lbs
10 x 110 lbs
10 x 120 lbs
6 x 140 lbs

Pullups/Toes To Bar Superset
8 8
8 8
8 8

Dips
with 85 lb dumbbell: 6, 6, 5
bodyweight: 5, 10

Pause Rollouts
10, 10, 10

Then about 5 min of jump rope, boom, done.

 

[Krueg]

Lots of work going on, nice job!

 

[TheStig]

Thanks man


Strength Day

Bench Press
10 x 135 lbs
3 x 255 lbs
3 x 275 lbs
2 x 295 lbs
2 x 315 lbs (not counting this as a PR...random guy spotted me, and helped me the whole time so I figured fvck it why not get 2. I let him have it afterwards)
10 x 225 lbs
5 x 225 lbs

Conventional Deadlift
5 x 135 lbs
5 x 225 lbs
3 x 335 lbs
1 x 355 lbs
1 x 365 lbs
1 x 385 lbs
1 x 405 lbs
split my finger open here while taking off plates...ugh
3 x 365 lbs

Deficit Pulls
1 x 315 lbs
x4
1 x 335 lbs
1 x 335 lbs
1 x 345 lbs
1 x 355 lbs
1 x 335 lbs
5 x 315 lbs
3 x 315 lbs

Dips(with 85 lb dumbbell)
5, 5, 5, 4, 3

Toes To Bar
5, 5, 5

Not bad