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A LIfter's Iron Log...
- Thread starter ghettostudmuffin
- Start date
ghettostudmuffin
New member
I'm happy with the setup right now as it is, but thanks for the suggestion.
I actually do more work on back day then almost both chest days combined so it sorta evens out I think. My pulling is stronger overall than my pressing so I'm good.
Jkurz1, how many times do I have to tell you lol?
My muscular bodyweight has increased. I'm about 213lbs, 5'8 1/2" right now. I'd guess I've put on about 10lbs of real muscle on since I started training in the last 11 weeks coming back from a 9 month layoff. My BF% is maybe 17% based off what I see in the mirror. My measurements and strength have all increased ALOT.
I actually do more work on back day then almost both chest days combined so it sorta evens out I think. My pulling is stronger overall than my pressing so I'm good.
Jkurz1, how many times do I have to tell you lol?
My muscular bodyweight has increased. I'm about 213lbs, 5'8 1/2" right now. I'd guess I've put on about 10lbs of real muscle on since I started training in the last 11 weeks coming back from a 9 month layoff. My BF% is maybe 17% based off what I see in the mirror. My measurements and strength have all increased ALOT.
ghettostudmuffin
New member
11-22-04
Chest Day BIATCH!
I can feel the Testosterone flow through me muahahaha!
What can I say about tonights workout? Obviously stronger than I thought I was haha.
Bench warmups-95x5, 115x5, 135x3, 145x3, 155x3, 165x2, 175x2, 185x5-at this point I felt like maxing instead of 5x5, 195x4, 205x3, 215x2, 225x1-I thought I would be able to get 225 but it fucking blew up! This big ass dude spotted me and said I show throw another 10 on each side, fuck 5's, so I was like ok.....245x1-2-3-4 reps! WTF! When I got up I was like I know I got at least that first 1 rep all by myself. Guy looks at me and says dude, you got the first 3 yourself! Talk about fucking stoked! I know I could put up 250 once now! Reps were fairly slow and controlled, no bouncing.
FUCKINAYAMOTHERFUCKERHOOHOOHOWDYDOORAHRAH!
So in roughly 11 weeks of training I can bench 250 solid, no bounce.
Hmm. I am the shit. Guess my irish/italian, scottish, welsh, german and cherokee genetics are the bomb.
I am not gonna get greedy though. Gonna go up to 190x5x5 next week and keep on with the same progression I've been using as it's obviously working VERY well. I'll keep doing my working sets twice before increasing the weight. I'm gonna build up to 205x5x5 solid, then switch to maybe 8,6,5,4,3,2,1 at 90% pyramid type scheme for awhile and then go back to 10x3 and repeat the process.
Chest Day BIATCH!
I can feel the Testosterone flow through me muahahaha!
What can I say about tonights workout? Obviously stronger than I thought I was haha.
Bench warmups-95x5, 115x5, 135x3, 145x3, 155x3, 165x2, 175x2, 185x5-at this point I felt like maxing instead of 5x5, 195x4, 205x3, 215x2, 225x1-I thought I would be able to get 225 but it fucking blew up! This big ass dude spotted me and said I show throw another 10 on each side, fuck 5's, so I was like ok.....245x1-2-3-4 reps! WTF! When I got up I was like I know I got at least that first 1 rep all by myself. Guy looks at me and says dude, you got the first 3 yourself! Talk about fucking stoked! I know I could put up 250 once now! Reps were fairly slow and controlled, no bouncing.
FUCKINAYAMOTHERFUCKERHOOHOOHOWDYDOORAHRAH!
So in roughly 11 weeks of training I can bench 250 solid, no bounce.
Hmm. I am the shit. Guess my irish/italian, scottish, welsh, german and cherokee genetics are the bomb.
I am not gonna get greedy though. Gonna go up to 190x5x5 next week and keep on with the same progression I've been using as it's obviously working VERY well. I'll keep doing my working sets twice before increasing the weight. I'm gonna build up to 205x5x5 solid, then switch to maybe 8,6,5,4,3,2,1 at 90% pyramid type scheme for awhile and then go back to 10x3 and repeat the process.
Last edited:
JohnRobHolmes
Well-known member
damn, damn, damn. all i have to say is that your training regimine is not one, but a combination of many, and that you have the combination organized back into a solid routine that works for you.
nice pr bor! slam it!
nice pr bor! slam it!
ghettostudmuffin
New member
Thanks bro. I appreciate it. I'm a little cocky and arrogant sounding on my posts sometimes, but that's just my way of keeping myself confident and motivated. I tell myself I am the shit and a hercules and other shit all the time because it keeps me in a positive mindset about myself. It really works. The more you tell yourself you are the man the more you believe it and the more it permeates everything you do. Every time I catch my self thinking something negative about myself I shut it off and say a few things positive about myself. Try it bro, it works! Keep training hard!
Allon
New member
Man you have every right to be slightly arrogant in this thread as it is yours. Personally it amuses me and I think it is all in good taste. One thing you said above that stuck in my head after reading it was "Knick nack paddy wack do another squat LOL don't know why but it got me smiling...
JohnRobHolmes
Well-known member
yeah, the arrogance is amusing to me as well. i just need an accent to play into it. how about a ghetto slur? that would work nice.
ghettostudmuffin
New member
Better to be confident and arrogant that unconfident.
Like Muhamad Ali said, "Believe you are the best, and if you can't, then at least fake it" or something like that haha.
Like Muhamad Ali said, "Believe you are the best, and if you can't, then at least fake it" or something like that haha.
ghettostudmuffin
New member
11-23-04
Leg Day Biznatch!
Squats-singles from 95 to 270x6x1 solid
Glute/ham raise BW+2.5lbs 5x3 solid
Calf raise 420x10-12 solid
Donkey calf raise 300x15+
Incline situp/crunch BW+35x8
CAble crunch 80x18-different machine, weight feels heavier than the other machine. Probably do to pulley heighth.
Good workout overall. Left the gym feeling strong.
Definitely gonna sleep well tonight and eat alot tomorrow.
BW was 214lbs.
Leg Day Biznatch!
Squats-singles from 95 to 270x6x1 solid
Glute/ham raise BW+2.5lbs 5x3 solid
Calf raise 420x10-12 solid
Donkey calf raise 300x15+
Incline situp/crunch BW+35x8
CAble crunch 80x18-different machine, weight feels heavier than the other machine. Probably do to pulley heighth.
Good workout overall. Left the gym feeling strong.
Definitely gonna sleep well tonight and eat alot tomorrow.
BW was 214lbs.
ghettostudmuffin
New member
11-26-04
Back Day Biatch!
Deadlift singles from 135 to 255x1-gonna drop dead singles for a couple workouts
DB stiff-legged deadlift 95's x1x12 solid
Wide grip pulldown 160x9-10
DB row 80x8
Wide grip barbell row 140x10-12
Close grip pulldown 160x8-10
wide grip cable row 160x12-14
BB shrug 235x12-forgot my straps, could probably rep this 30 times, but my grip gives out
Hise shrug 255x18-thought 275 might have been a lil heavy last workout for starters on this exercise
Hammer shrug 340x12-14-just a little knee bend to aid explosion, again, could rep this 20 easy, but grip gave out, where's my GODAMN straps haha
cable row 160x12-14
BB curl 90x7-leaned on the 7th rep
Alt. DB curls 30's x9
Leg raises-feet touched the bar about 8-10 times BABY without momentum! +several to parallel and a few knee ups.
Weighed 215lbs. I expected to weigh a little more than usual after that bombass turkey and mashed potatoes dinner with lotsa gravy last night!
Stay with same weights on all except go to 260 on hise shrug, 345 on hammer shrug and 32.5's on DB curls
Back Day Biatch!
Deadlift singles from 135 to 255x1-gonna drop dead singles for a couple workouts
DB stiff-legged deadlift 95's x1x12 solid
Wide grip pulldown 160x9-10
DB row 80x8
Wide grip barbell row 140x10-12
Close grip pulldown 160x8-10
wide grip cable row 160x12-14
BB shrug 235x12-forgot my straps, could probably rep this 30 times, but my grip gives out
Hise shrug 255x18-thought 275 might have been a lil heavy last workout for starters on this exercise
Hammer shrug 340x12-14-just a little knee bend to aid explosion, again, could rep this 20 easy, but grip gave out, where's my GODAMN straps haha
cable row 160x12-14
BB curl 90x7-leaned on the 7th rep
Alt. DB curls 30's x9
Leg raises-feet touched the bar about 8-10 times BABY without momentum! +several to parallel and a few knee ups.
Weighed 215lbs. I expected to weigh a little more than usual after that bombass turkey and mashed potatoes dinner with lotsa gravy last night!
Stay with same weights on all except go to 260 on hise shrug, 345 on hammer shrug and 32.5's on DB curls
