A LIfter's Iron Log...

[ghettostudmuffin]

8-30-05

DB stiff-legged Deadlift 65's 1x5, 75's 1x5, 85's 1x5, 95's 1x5, 105's 1x7

Glute/Ham Raise BW only 1x7

DB shrugs 95'sx12+, 85'sx12+, 75'sx12+
Cable Shrugs 3x10+ 120, 150, 150

Sprints at the track-several 40 and 50yd'ers, couple 100yd'ers, couple sprints-fast jog-sprints style 100yd'ers, and like 1.5 fartlek laps.

I was thoroughly cooked after this training session and was like whoa...

STILL KILLING THAT SHIT!

Strength is slowly increasing and I just plain feel stronger. It's nice not being carb deprived anymore!

 

[ghettostudmuffin]

8-31-05

1 hour bouldering. Felt strong, but I forgot to bring my shorts so my climbing was held back.

Weighted pullups BW+30lbs 1x3, +35lbs 1x1m +40lbs 1x1, +45lbs 1x1, 40x1, 35x1, 30x1, 25x2, 20x2, 15x2, 10x2, BW only 1x5, BW+ weight vest 1x1

Weighted chinups couple with different weights, 5 tuck chins

DB curl 40's 1x5, 30's 1x7-8, 25's 1x7-8

Good lifting workout, ok climbing workout.

 

[ghettostudmuffin]

9-2-05

Olympic ring dips- 2 singles. If you have never done dips on rings let me tell you they are VERY HARD. I can do wide-grip full range dips with +25lbs and I could barely eek out 2 singles on rings. Leg raises are on another level on rings too.

Later I went to the gym for my real workout, but do to getting to the gym late I had limited time to work with.

Vince Gironda dips-BW+25lbs 1x3, BW+15lbs 1x3, BW+5lbs 1x4
Seated DB press 50's 1x8, 40's 1x8, 30's 1x10
DB Lateral Raise 15's 1x8-10 strict
One-arm DB lateral raise 20x1x6-8
CAmbered Bar French Press combo move 75x1x10
Cable Lateral 20x1x8-10

At this point I was really gonna do triceps, but the gym was closing so that didn't happen.

Good workout overall. Strength is increasing from increased caloric and carb consumption.

 

[ghettostudmuffin]

9-3-05

Man I ran like the wind today! At least I felt like I was. It was one of the first sprint workouts where I really felt my body moving fast and with solid forward momentum and power. FELT GOOD. I'd guess my body is adapting to the plyometric nature of sprinting and is letting me go harder now because up until this run I've felt like the brakes were on a little so to speak.

Stair quick-step/double stair sprint 1x3 sets, then stair quick-step/double stair sprint/50yd sprint 1x5 sets, on last set after the 50yd sprint I continued to jog around the track for a full lap and the last half I was running close to full out.

Felt fast and strong.

 

[ghettostudmuffin]

9-4-05

1.25 hours indoor rock climbing/bouldering. Beat a V3 I'd worked on a few times and got closer to beating another. Beat some new V1's that were fun. A pretty good climbing session.

Then I did 50 BW pullups and chinups in about 10 minutes. Started off 10 pullups, and then alternated chins and pullups for sets of 3-4 until all 50 reps were complete. Got a decent pump in the lats and arms.

DB curls 20's 1x15 reps. Nice pump. Felt like going light and higher reps for the guns haha. second set 20's 1x8, all reps were slow eccentric and explosive concentric with a tight contraction.

GOOD WORKOUT.

 

[ghettostudmuffin]

9-5-05
REST

9-6-05

Great workout!

DB bench warmups, then 60's 1x10, 65's 1x8, 40's 1x16

Standing Barbell Press triples 45x3, 65x3, 85x3, 95x3, 105x3, 115x3, 120 or 125x3, can't remember which.

V-bar cable pushdowns 150x10-12, 120x12+, 90x10-12

DB stiff-legged Deadlift 65's 1x5, 75's 1x5, 85's 1x5, 97.5's 1x5, 110's 1x6

One of the powerlifters was messin with me(in good humor) and asked if I wanted to do a squat walkout with some weight so I said ya. It was 445lbs and I unracked it, walked out and then returned it, no belt.

Standing face drop to pushup and then 5 clapping pushups. 2 sets. I was getting some AIR! on those clappers!

Cable Flye 50lbs 1x12

Barbell Incline Bench 145x7-8

Leaning squat rack tricep extensions 1x8. These are pretty hard, but they hit the triceps in a way I haven't felt any other hit them. You go up to a power rack and set the support bar at about chest height to start and you put your feet back so that you are holding the bar shoulder width and you look like you're gonna do a pushup on it, but instead you do like a skullcrusher over your head. It frickin hits the triceps HARD with a great stretch and the closer you get the angle to parallel to the ground the harder they get. They take some good isometric ab strength too. Actually ALOT. The rock climbing has really helped me in that regard. Doing mine at about mid-thigh height right now.

That was it. Felt like I could have done more, but I know I didn't need it as I worked hard and left "a little" in the tank. Felt strong and am lookin strong too. One of the powerlifters commented on how I am getting my size back which is great considering I'm roughly 40lbs lighter than my heaviest, but as strong as ever on deads, and way stronger on pullups and chinups and dips. Not to mention I can run pretty fast now too from the sprints. Ya biatch!

 

[ghettostudmuffin]

Current routine. I'm sticking with this sum-bitch for at least 4 weeks where I'll modify it a little then, but keep the same basic layout

cycle 1

day 1
chest-DB bench 3x 5-8, 8-12, 15-20
shoulders Standing BB press triples from 45lbs to top set
triceps cable pressdown 3x5-8, 8-12, 10-15
DB stiff-legged deadlift 5x5 pyramid
Clapping pushups 2x5
Cable flye 1x8-12
BB incline bench 1x6-10
leaning tricep press 1x6-15

day 2
Indoor rock climbing /bouldering 1 hour
Heavy BW+ pullups and chinups singles and doubles
Heavy Barbell Curl 2x5-8

day 3
Barbell Full Squat 5x5 pyramid
Glute/Ham Raise BW only 1x max reps
Leg Curl 2x8-12
Track sprints 5x100yds

day 4
REST

day5
Vince gironda dips BW+ 5x3-5 reps
Seated DB press 3x 5-8, 8-12, 10-15
Reverse hyper 3x5-8
Rear delt laterals 3x6-12
DB shrugs 3x10-20
Stability ball pushups 1x max reps

day6
indoor rock climbing/bouldering 1 hour
pullup and chinups alternates 50 reps
Light DB curls 2x10-15

day7
TRack cycle- stair quick step/double stair sprint/50yd sprint
5 sets
Leg press 1x15-20


day8
REST

day9
Repeat from day1

All reps explosive concentric, moderate eccentric

 

[ghettostudmuffin]

9-7-05

Great workout.

1 hour rock climbing. Beat 2 different V3 problems. YA BABY.

Pullups ladder BW+10x1, +20x1, +30x1, +40x1, +50x1, +40x1, +30x1, +20x1, +10x1

Chinups ladder Same weights and reps

Solid workout. Felt strong.

 

[ghettostudmuffin]

9-8-05

Barbell Full Squat 95x5, 115x5, 135x5, 145x5, 155x4 squats sucked tonight
Glute/Ham Raise BW only did a set of these between each set of squats 5,5,5,7

track sprints 6x100yds

legs felt sluggish. Most likely from squatting before hand

 

[ghettostudmuffin]

9-10-05

Felt strong today.

Vince Gironda dips BW+25x3
Barbell Bench 135x3, 155x3, 175x3, 185x3, 195x3, 205x3 strength is coming back BABY!

Seated DB press 55's 1x6
Hammer wide chest 320x6
Hammer behind neck press 180x4
LEaning tricep extensions 1x8, mid thigh height
Seated rear laterals 5's 2x10-15
Standing CAble rear laterals 10lbs 2x15,12
DB shrugs 95's 1x12, 75's 1x10-12
CAble shrug 160x25, 15-20
Feet elevated 1 foot high, close-grip pushups 1x15

Good workout. Felt strong and had a good time.