A LIfter's Iron Log...

[ghettostudmuffin]

12-16-04

Light chest, shoulders and tri's Smacktard!

SEated DB press 30's x10, 40's x10, 50's x12, 55's x10, 60's x6 was supposed to do 8 with the 60's and 6 with the 65's, but it didn't happen, oh well...haha

BB incline bench 155x12-was tough set, but got em all

One arm laterals 30x12, 32.5x10, 35x8, 20x15 good pump

My triceps were pooing out on me a little I think, they definitely aren't overtrained, I'm not overtrained and neitehr are my shoulders or chest because all 3 like a decent amount of volume, but I think tehy got bored with the exercises I was doing so I did a totally different rouitne for them today haha!

Close grip bench 115x20
close grip pushups against BB on bench uprights using strict form and constant tension BWx25 good burn
CAble pushdown 160x15+? lost count
close grip pushups BWx20
Rope pulldowns 70x10+?
close grip pushup BWx20
one arm overhead DB extension 15x10
close grip pushup BWx20
bench dips BW+25x10-12 I like these, get a good contraction, gonna use these as one of my staple tri exercises, and I can go deep on them without shoudler discomfort, weird...

The close grip pushups on the barbell on the bench uprights is basically calisthenics, but I get a good pump and burn from them so they work between the real sets

WAsn't as strong as I would have liked today on the DB press and I just barely got my 12 reps on the BB incline, but it's all good. I felt fine, just strength wasn't quite 100%, but hey what can you do? Can't destroy it every time is my motto so might as well not trip over it. I'll rip it up tomorrow on back. Nice pump in the delts and triceps though. Overall a decent workout, I'll do standing BB press next week and 12,10,8,6 on BB incline at same weight as last time, and then next week I'll go for my originally planned reps and weight on SEated DB press, it'll come, nothing can stop that...I am Superman.

 

[ghettostudmuffin]

12-17-04

Back Day Putz!

Barbell deadlift singles-10lbs jumps from 135 to 285x1, nice form
DB cleans 50'sx2, 55'sx2, 60'sx2, 65'sx2, 70'sx1, 75'sx1, 80'sx1, 85's miss
Cable row 170x14 slightly explosive, like em like that
wide grip pulldown 170x7-8 slightly explosive
45 degree back extension BW+50x12 great contraction in glutes and low back
BB row 155x12 gotta work on pulling hard and arching
BB shrug 165x25-30 very fast reps started to get a nice burn
Reverse hyper 80x14 solid
Hanging leg raise wasn't feeling it, did a couple reps, couldn't touch bar, oh well, so I went to elbows supported, raises slightly above parallel for 12-15 easy
BB curl 60x15+

Not a bad workout. Felt pretty good on BB deads, cable row felt good, was happy with it. upper arms closing in on 16 5/8". Got my diet in super check now. Gotta harden up for my new job as a personal trainer. Never thought that would happen, well actually I've thought about it. As much as possible will try to train my clients using the basics and train them well. Hopefully I won't have to make them do the stupid shit you always see trainers make them do.

I AM THE MAN.

 

[ghettostudmuffin]

12-20-04

Heavy chest day

Barbell bench warmups to-200x10x3 pretty solid
DB bench 80's x9 kinda fugly rep, but it works haha
Dips BWx12 cool

CAble crunch 160x25 solid, decent burn

I've been on my hardening up diet for 3 days now and I've gained weight. MUAHAHahhahaha! Word up. Weird. I've been sitting at between 213-214 for several weeks now. I always weigh myself post workout. But I also weighed pre-workout today.

Pre-workout 215
post-workout 217, I'm generally around 213 to 214. This is hilarious. I know my calories are down, fat is down and carbs are down from what I"ve been eating, but my meal frequency is a little better I think as I'm making it a habit to eat every 2.5 hours. Protein is great at 300 grams per day. I've heard of other's actually gaining weight before. I'm eating pretty low fat. 75 grams a day max. That's LOW for me. Maybe I'm getting better digestion from smaller more freqent meals with less fat in them. Who knows. I know it ain't fat increase. I'm liking it already. I also noticed that after a few of my tough sets I felt better than normal. Felt kinda good after the hard exertion when I usually feel a little spent hence the long rest times between sets.

I am Da Man.

 

[ghettostudmuffin]

12-21-04

Leg DAy G.

Squats-singles to 290x6x1 solid

Glute/Ham Raise 3x8,7,6

Leg Press 430x13, prolly coulda done 15, but didn't feel like it

Calf Raise 450x11

Good workout. Felt pretty strong. That's the way it's supposed to be when you're a hercules. HAHA!

Oh ya, almost forgot. I stripped the weight on my squats down to 135 after I finished my top sets. Set it down on the ground, set up, and the almost snatched it over head without pressing or ducking and I didn't even pull it that hard. Thought that was cool.

 

[ghettostudmuffin]

12-23-04

Whatever DAy Ladies and gentlemen.

Barbell clean and press 45x5, 55x5, 65x3, 75x3, 85x3, 95x2, 105x3, 115x3, 125x3, 135x2, 140x2, 145x2, 150x2 Not bad

DB stiff-legged Deads 100's x3, 105's x3, 110's x3, 115's x2, 120's x2, 125's x1 very good

Hammer Behind neck press 180x10 good

Cable Row 180x11 good

One arm lateral raise 37.5x10 keep working at this weight till I own it

DB shrug 90's x20-25 too light, but I never remember to bring my straps

Cable pushdown 170x14 pretty good

Close grip pushups against BB on bench uprights BWX20

Bodyweight 215lbs not bad

Felt pretty decent. Was happy with my lifting. I like the feel of the Hammer behind neck press. But then again, I like the feel of all the hammer pressing machines, but they always come second to barbells and dumbells in my book.

No lower abs and little direct tricep work. Thought I'd give them a break. So all in all it was a hodgepodge routine of mainly shoulders and back today as I will not be lifting tomorrow due to a 3 day weekend. Should be very fresh by monday.

I'm that gangsta that you answer to, when I say bitch jump that just what you do...I RULE.

 

[ChinkNasty]

good shit, what are your goals? what's your diet like?

 

[ghettostudmuffin]

Thanks.

My diet until recently has been pretty much whatever. I just made sure to get alot of protein in. Like 250-350 grams a day.

Now I'm eating better. Oatmeal w/butter, milk and brown sugar and 4 whole eggs, 4 whites scrambled for breakfast.

Tuna sandwhich on ezekiel bread, glass skim milk, 1 apple for lunch, 8oz steak, 2 potatoes, steamed brocolli or asparagus for dinner and protein shakes between each meal.

My short term goals for now by Christmass 2005:

BW=225-235lbs

Bench press 350 raw
squat 405x6x1 raw
deadlift 450-455

everything else will be where it's gonna be, but alot more than now.

Long term goals:

bench press 500 raw
squat 800-900 raw
deadlift 750-800 raw

BW=250-275lbs

 

[ghettostudmuffin]

12-27-04

Heavy Chest Day Gangsta's!

Barbell Bench-warmups to 200x5,5,5,5,6, extra rep for shits and giggles
Hammer Wide Chest 230x15
Barbell Incline 160x10, shoulda been 165 for 10, but I forgot to put a 5 on one side duh. Glad it wasn't a max bench attempt or somehting haha, shoulders fine

Cable Crunch 170x15 feelin the burn

 

[wnt2bBeast]

Thanks.



bench press 500 raw
squat 800-900 raw
deadlift 750-800 raw

BW=250-275lbs

I admire your zeal but doing lifts like those can lead to injury hence when you get up to those weights you will most likely use gear for protection.good luck

 

[ghettostudmuffin]

12-28-04

Leg Day RAWR! haha...

Squats warmups to 295x6x1, was a tough 6 singles, gonna go to 300 next week and see how it goes. I know I'll get my reps, but depending on how good they are form and strengthwise I'll either stay at 300 for a month and get used to it or keep building to 315 and stay on that for a month. Doesn't really matter which. Whichever one I decide to stay at I'll add 2.5lbs a week from there on out as opposed to the 5lbs a week I've been doing.

Glute/Ham Raise 8,6-7, 6-7, 5, 3 Basically I did them until I struggled to get even 3 reps. I think the 3rd set of 6-7 I did ballistically.

That's it! Was a tough, but good workout. Didn't feel I needed to do a set of leg presses or calf raises as my calves were pretty pooped from the GHR.

I "LOVE" GHR's! In just like 2 months of doing them my hamstrings have literally almost built up to the point that they are in total size balance with my quads, and I've always had pretty large, powerfully built quads, but my hams were lacking. I am very happy about this. It is my favorite exercise now besides the basic bench, squat and deadlift.

I want to build up to doing 3 sets of 5 with 100lbs. OMFG my hamstrings would be SICK! It'll happen, all it takes is time and patience.