A LIfter's Iron Log...

[ghettostudmuffin]

11-12-04

Back day

Barbell deadlift-singles to 275x1,1
Stiff-legged DB deadlift-90's x1x12
Hammer shrug 320x15+, 270x15+
Reverse Hyper 60x12,15

No ab or direct lat work. Have done ALOT of shoveling and digging this week. Took it easy on BB deadlift singles because my back was a little tense on the 275 singles so I stopped. Hit the stiff-legged's hard though. That reverse hypermachine is an awesome piece of equipment. Also a real ball buster haha.

Felt strong and had a good workout. Left the gym feeling moderately worked and strong. I'll do 275 for 6 singles next week and stay on the 90's for stiffie's. Will stay on 320, but do them explosively next week. Go up to 65 on the reverse hyper.

 

[gjohnson5]

great advice IMO I think its really imporatnat to take bfore, during and after pics, not just to say "yea, look at my gains
but also to ensure that you are getting results that are noticable. Cuz if you are not seeing the gains then you know to change stuff up! but again that is just my .02

Peace

Absolutely

 

[ghettostudmuffin]

Increased weights and a tape measure are how I monitor my gains. Also when I see people I haven't seen every couple of weeks going man, you're getting bigger.

 

[ghettostudmuffin]

11-15-04

Heavy Chest Day

Barbell Bench 185x5x5 solid
Dumbell bench 75's x1x12

Incline situp/crunch holding plate at arms length BW+25x1x10
Cable crunch 140x20

Good solid workout. Felt strong and left the gym feeling strong.

Weighed 213lbs.

Will do 185 and 75's again next week. Prolly do the 75's an additional week after to really own it even though I hit 12 reps haha. I am the man.

 

[ghettostudmuffin]

11-16-04

Leg Day BIATCH

Squats-warmups to 265x6x1 solid
Glute/ham Raise 5x3 solid
Calf raise 420x8-10 solid

Leg raises-touched the top bar for about 3 reps
DB sidebend-30x10, starting light on these. They seem to help squat stability so I'm gonn do them from now on.

Go up to 270 on squat singles next week.
BW+2.5lbs on GHR
Same on calf raise
Same on sidebend

 

[ghettostudmuffin]

11-18-04

Light Chest, shoulders/triceps

Speed bench 115x3,4,3,3,4
Seated DB press 60's x1x11
Barbell incline 145x13
L-laterals 27.5x10-12
One arm laterals 30x2x12-14
Elbows out DB extensions 35's x1x12
Close Grip Bench 145x15
Skullcrusher to throat 85x8-9
Cable pushdown 150x19-20

Incline crunch/situp with plate held at arms length second from highest notch BW+25x9, I did 2 reps with plate on chest, then 2 held at arms length repeat etc. Be a few workouts before I can get 8 full reps with the plate at arms length. The greater angle really makes it hard as fuck.

Cable Crunch 140x15 gotta work on my crunch technique. Maybe alternate my reps with the regular crunch style and the pop your abs out style.(pop your abs out meaning crunch straight down rather than crunch forward).

Good workout. Felt worked, but good. Feel fine as I type this.

Stay at 115 on speed bench
Go up to the 62.5's on seated DB press
Stay at 145 on incline
use loose style L-lateral technique next week with 30lbs
Leaning swing-pause one arm laterals with 32.5lbs
Go up to 37.5lbs on teh elbows out DB extensions
go up to 150 on Close grip bench
Stay at same on skullcrusher to throat
go up to 160 on pushdowns

Same on both ab exercises

 

[TRUEsoldier]

Hey bro, lookin good, what is your work out split your runnin now??

PEace

 

[ghettostudmuffin]

Thanks man.

Routine as of now:

Monday-Heavy chest day, heavy crunch and situp

Tuesday-Leg Day-quads, hams + glutes, calves, leg raises, DB sidebend

Thursday-Light chest, shoulders/triceps, heavy crunch and situp

Friday-Back day-erectors, lats, traps, biceps, hams+glutes, leg raises

That's it right now. Sort of a PL style arrangement. Works good.

Basically I hit the squat, bench and deadlift first in the workouts and then the assistance exercises. Still doing about the same total volume as the previous routine. It's just split differently now.

 

[ghettostudmuffin]

11-19-04

Back Day Biatch

1. Barbell deadlift singles off 5" block from 135 to 335x1. Might be able to pull 375 off it.
2. DB stiff-legged deadlift 90's x1x12
3. Close grip pulldown 150x8-10
4. DB row 75's x10-12
5. Wide grip pulldown 150x8-10
6. DB row 80's x5
7. Wide grip BB row 135x12
8. Cable row 160x12
9. BB shrug 225x12 easy, use straps from here on out.
10. Hise Shrug 275x20 these bitches HURT!
11. Hammer shrug 325x12, lost my grip, used a slight knee bend to explode the weight, just a tad
12. BB curl 90x6
13. Seated Alternate DB curl 30's x1x8
14. Reverse Hyper 65x2x12
15. Hanging Leg raises-went easy on these, abs need a little rest

Ok, Good workout. Felt strong, feel fine as I type this. I can handle a moderate amount of volume, not low but not high either. The key is not training to failure and resting as much as I feel I need between sets which ranges from 3-6 minutes on average I'd guess. Basically I like my pulse to return to close to normal between sets. For some reason I do not get fatigued when I really pace myself well. Fine by me.

Weights for next workout and some possibly subject to change once I'm actually in the gym haha...

1. BB deadlift singles off floor to 280.
2. 90's 1 more time on stiffie's
3. 150 on close grip 1 more time
4. 75's and 80's 1 more time on DB rows
5. 150 again on wide grip pulldown
6. 140 on wide grip BB row, same grip I use on bench
7. 160 1 more time on cable row
8. 235 on BB shrugs
9. 275 again on hise shrugs
10. 330 on Hammer shrug
11. 90 on BB curl again, MUST....DO.....CURLS!......ahhhhh...breath.....haha
12. seated alternate DB curl with 30's again
13. reverse hyper with 70
14. leg raises-the usual...

PROGRESS is EXCELLENT.

 

[TRUEsoldier]

Awesome shit bro!! my only recomendation is to change your ligth chest day with yoru back day, so you are not hitting chest twice before you hit back once!

Peace