A LIfter's Iron Log...

[gjohnson5]

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

I agree that he has lofty goals. This is a good thing not a bad thing. I would like to watch and/or work out with him just to see if it's all real and good. His talk brings out my curiosity

Keep kickin ass

 

[ghettostudmuffin]

12-31-04

LAst Back Workout OF THIS YEAR! haha...

Barbell deadlift singles to 305. Then I decided to go for a max. My last max was 350 and I know I'm stronger than that now. So I put on 365. I tried 3 times and it wouldn't budge. I know I'm strong enough to lift it.

One of the older power lifters shows up and so I ask for his advice. So I get into my usual deadlift position and right off the bat he's like, man, your form sucks. Your feet are tweaked and you're trying to stiff-legged deadlift it. Now I can stiff-legged deadlift 315 btw because apparently that's how I've been doing it, belt free.

So he shows me the proper setup and wearing a belt I pulled BY FAR the easiest 315 single ever. I grunted abit from the exertion, but I had so much left in me I knew I could get 365 with proper form. Needless to say I was pretty stoked!!! But I didn;t try for it because he said I should work on proper form with a lighter weight.

Then I did 225 for 3x4 with proper form and my shins got a little pink haha.

Now I know what real pulling form is and GODAMN does it make a HYOOGE difference.

CAble row 180x11-12
Barbell row 145x10 new and improved style.
Hammer hi-pulldown 140x15 I love this exercise, probably my new fav lat exercise besides cable rows. Got a nice little pump in the lats! YA!
Hammer low row I think 180x6
DB shrug 100x20+, 90x15
LAt shrugdown 200x15+
leg raise apparatus 1x18

OH MY GOD! I FORGOT CURLS!!! Seriously though, I need to do a couple sets next week. I usually just don't have much left for them and to be honest it's all good, they get worked pretty damn hard on the back work.

That's it. A good workout and that 315 single felt SICK! I will perfect my form and get used to the feel of it(it actually feels pretty good already. There is no doubt in my mind that I will pull between 455-475 by Christmass 2005!

Also. I've got some good lifting straps for shrugs only, but I need to buy a solid belt for max deads and squats.

The strongest powerlifter there said I could be a solid 242 if I wanted and that I could be 275. That's what I'm talking about brah!

 

[ghettostudmuffin]

1-3-04

Heavy Chest Day Nugga! haha...stole that

Worked in with the powerlifters. Talk about a great group of guys.

135x5x2, 185x3, 200x2-3, 225x2, 275xmissed, I lowered it under control, but couldn't get it off my chest so I forced repped it. Thought my head was gonna burst! haha...

255x1 SOLID! Ya BEATCH! All mine, no doubts.

3 board press 315x1, failed on second rep so it was forced.

That was it for bench. Love it.

Then I did various tricep assistance exercises for several sets.

I am the PHENOM....haha....not really, but I am the shit...

I love training with the powerlifters, they're funny as hell, have a great attitude and pump each otehr up and critique each others lifting. I can definitely see now how training with the right people will take you to the next level.

 

[gjohnson5]

GhettoStudMuffin has exceeded their stored private messages quota and can not accept further messages until they clear some space.

 

[ghettostudmuffin]

1-5-04

Leg Day Lokes!

Barbell squat warmups to 225x5,4,3,5,5 working on bringing my grip in and my wrist hurt like a bitch as I usually go thumbless grip so one of the powerlifters let me use his wrist straps on my last 2 sets. It helped.

Hammer hack squat 180x9,5,5,5

Glute/ham Raise BWx6-7, 5, 3 raised up the heel pad and it made it a little tougher

That's it. Was a tough workout. Not used to doing more than 5 reps in the squat. I felt those bad bitches. Was huffing and puffing haha. Also was squatting below parallel by a little as the PL'ers were helping check my depth. Gonna have to build my strength up going a little below parallel to where it is at parallel. Also had me squatting more upright and pushing my elbows forward and all that good stuff.

I'm gonna be so fuckin strong it'll be ridicuous haha!

BW=215lbs. Haven't been eating enough. Gonna have to get on my own ass and eat more lol. Life is good.

 

[ghettostudmuffin]

1-7-04

Back DAy BITCH!

Deadlifts warmups to 235x4x4 good form, shins got a little raw

Hammer Hi-pulldown 230x8-10
CAble Row-continuous set 190x4-170x4-150x4-130x4-110x4
DB rows 50x15
BB row BLAH..crap set
DB rows 52.5x12
Lat Shrugdown 210x10
standing DB row 60x6-8
DB shrug 85x10, 75x10, 65x8 no rest between sets, 75x8
Continuous set BB curl 65x6-8-Cambered curl 50x8
DB curl 25'sx4-5, 20'sx5


Decent workout, got a decent pump in my lats, my GRIP totally sucked ass though haha, could barely hold my deadlifts and DB shrugs, my biceps were shot by the time I started curls lol

Overall, not a bad workout...I RULE....

 

[ghettostudmuffin]

1-10-04

Chest Day Brah!

Bench-warmups to 205x6x4 pretty solid,
Inbetween each set of bench I did 5 dips with BW only

DB bench 80's x1x4-5 myself and 1 forced rep and 1 failed rep.

Hammer Incline press 150x8-9

Incline situps BW+25x7-8

I think from now on I'm gonna take it easier on the assistance work after heavy bench and just concentrate on super form and muscle control, and also hit up DB bench or stability ball DB bench first every 5th session to improve my stabilizers. Of course my chest and triceps were pretty toast after the 6 sets of bench and dips lol so that effected my strength big time on the assistance. So what I think I'll do is do the 8,6,4,3,2,1, 10x3, 6x4, 5x5, then DB stability ball bench and heavy assistance work on the 5th workout rotation since I'll go lighter on assistance on all the other bench workouts, then up my weight 5lbs and start the cycle again. After 2 cycles are completed I'll go for a new max which will put my max attempts at 1 every 10 weeks or so.

This is a good plan I think.

I am the mofo of mofo's!

 

[Allon]

Yo Mofo, Do you have any future goals for higher reps on the squats?

 

[ghettostudmuffin]

Not really. I'm interested in overall strength and power.

I'd rather squat 600lbs than 400x20.

Most I'll do is 8 reps, but generally I'll stay at 5 or below.

 

[JohnRobHolmes]

still looking good man. its been a few weeks since i peeked on your journal (or been around here for that matter) and its good to see your numbers are climbing steady. how much rest did you do inbetween your bench/ dip superset?