A LIfter's Iron Log...

[ghettostudmuffin]

Ok, unless the guy hooks me up with a good program, this is my new program for awhile:

Monday Morning:
5 minute warmup on stationary bike
Bench Press cycle through 10x3, 6x4, 5x5, 8,6,4,3,2,1 then repeat 5lbs heavier

hammer or DB bench, close grip bench, incline, flyes, whatever


Night
Cardio-speed bike, 20 minutes, moderate

Tuesday Morning:
5 minute warmup on stationary bike
Squat, glute/ham raise, super leg press or 45 degree leg press-alternate each week

Night
ABS+cardio-speed bike, 15 minutes, high

Wednesday
REST

Thursday Morning:
5 minute warmup on stationary bike
light speed bench, work on speed and power 8x3
weighted dips, seated overhead DB extension cable pressdown etc
couple sets lateral raises


Night
cardio-speed bike 20 minutes, moderate

Friday Morning
5 minute warmup on stationary bike
Deadlift, lats, reverse hyper alternate with back extension each week

Night
Biceps, Traps and abs

Saturday
Cardio-speed bike light

 

[ghettostudmuffin]

1-20-05

Deadlift warmups to 245x4x4 solid, go up to 5x5 next week
Hammer hi-pulldown 250x5-6, also did some reppin with 230 and 180 befroe the 250.
Cable close grip and widegrip pulldowns used 100-110lbs for a couple sets each style

did a set or 2 of cable row 140 STRICT

Hammer low row 140 for reps, very strict

DB row 40x18, strict

Really working on feeling my back work.

1-21-05

morning:
biceps

strict curls, back to wall 50x12, slow reps
easy curl strict reps 50x10

then did preacher bench curls on this machine that has 3 positions to put the weight on to vary the resistance from start to middle to end used 25lbs and did a set in each position

seated alternate DB curls 20'sx6

finished the workout off by walking the barbell racks. Basically I'd do a rep, set the barbell down, then do a rep with a different weight and so on and so on with no real rest. Probably did 15-20 reps varying from 20 to 70lbs.

Then hit traps

cable shruggies 120 for reps, it's a 3 phase move that kills the traps
hammer shrug 1x25-30 with 180 light

night:
speed bike-random, level 13, 15 minutes, maintained pedal rate around 105-110

 

[ghettostudmuffin]

THE ROUTINE FOR POWER AN SIZE AN HEALTH, biatch.

MONDAY

morning:

Bench press cycle through 10x3, 6x4, 5x5, 8,6,4,3,2,1 and repeat 5lbs heavier

Close grip bench-3x6-8

Alternate each week Hammer wide chest and stability ball DB bench 3x6-12

night:

cardio-speed bike 15 minutes light

TUESDAY

morning:

Squat 5x5 for 2 workouts, 3rd workout safety bar 5x5, then repeat 5lbs heavier

Glute/Ham Raise 3x8-10, build to doing it with 45lbs plate

Alternate each week Hammer Super Leg Press 4x4 and 45 degree one-legged press 3x6-8

1 set adductor and abductor, heavy 1x6-10

night:

2 abs exercises,
speed bike-15 minutes light

WEDNESDAY

REST

THURSDAY

morning:

Speed Bench 8x3

Weighted dips 3x5

Overhead DB extension 3x6-10

Rolling DB extension 3x6-10

night:

side and rear laterals-25 minutes tops
cardio-speed bike 15 minutes light

FRIDAY

morning:

deadlift cycle through 3x3, 4x4, 5x5, then repeat 5lbs heavier

Lats-3 exercises for 3x6-10 supersetted with 3 biceps exercises

Alternate each week Reverse Hyper and weighted back extension 3x6-10

night:

Traps-3 exercises, 30 minutes tops
2 ab exercises

SATURDAY

Cardio-speed bike 20 minutes light and deep stretching

SUNDAY

REST

5 minute dry sauna after each workout followed by shower, carbo force, protein shake and supps, can you say aaahhhHHH.....

Sleep 8-9 hours every night

COPIOUS AMOUNTS OF FOOD AND SUPPLEMENTS.

YA BABY.

 

[ghettostudmuffin]

1-23-05

Barbell Bench-warmups to 210x9x3, 10th set I did 4 haha

Hammer Wide Chest 270x11 solid

Stability ball DB bench 40'sx 1x12 solid, got a good pump from this

That was it. A good workout I must say haha!

 

[ghettostudmuffin]

1-25-05

Leg Day YO!

Safety Bar Box squats-below parallel 152x5, 152x5, 162x5, 172x5, 182x5

barbell Squat 230x2 just wanted to do it for form and to feel it, I'll rep it for 5x5 next week no problem

Glute/Ham Raise 10, 7, 8 last set was done explosively, from now on I'll just do 10 the first set until I can do 3 sets of 10

one-legged 45 degree hammer leg press 200x8,8,12 good shit

Adductor 150x12
abductor 110x12-14

Good workout

after work I did kneeling cable crunches 160x15-18 reps, lost count

then did like 20 incline situps and 10-15 leg raises immediately after the situps

then 15 minutes VERY easy cardio

then tanned for 6-7 minutes, gotta get rid of the pastiness haha...

 

[ghettostudmuffin]

1-27-05

Light Bench 115x4x4

Weighted dip BW+25lbsx3x5

Seated overhead DB extension 50x5, 55x5, 60x5, 65x5, 70x5

Elbows out DB extension 30's x10

Strict cable bar pressdown 80x3x10

After work:

Pec Deck rear delt flyes 70x12, 80x12, 90x12

Cable rear delt flyes 30x3x6-10

10lbs plate bent over raises 3x10-12

15 minutes light-moderate cardio on speed bike, Hill, level 9

Good workout day

 

[ghettostudmuffin]

1-28-05

Back Day

Deadlift warmups to 250x5x5, the last set was tough, will stay at 250 next workout, then go to 255.

That was it man. I was gassed after the deadlift. Was feeling pretty low energy all day anyway so I didn't do lats or traps that night, but the deads were a pretty good workout by themselves lol. My last set I had to rest against the reverse hyper cuz I was a little dizzy haha!

So all in all, not bad, but not great. The deads were the most important thing anyhow and I put my max effort into them. Gonna do some light cardio, and I do mean light on Saturday for 20 minutes and that's it for the weekend. Think I'll do some treadmill walking at a very tiny incline and not very fast, like 2.5mph. Just enough to get the heart rate up a little and speed recovery.

 

[ghettostudmuffin]

Ok, I am gonna be a powerlifter.

THE REAL DEAL ROUTINE

Monday

Bench press week1-10x3, week2-6x4, week3-5x5, week4-8,6,4,3,2,1 at 90% of 1rm. Repeat 5lbs heavier

Close grip bench 3x5

Tuesday

Squat week1-5x5, week2-4x4, week3-3x3, week4-5x5 box squat with safety squat bar. Repeat 5lbs heavier

Glute/Ham Raise 3x10

Alternate each week super leg press or one legged press 3x5 and 3x6-10

Wednesday

REST

Thursday

Weighted Dips 3x5
Overhead DB extension 5x5
Rear Lateral 3x6-12

Friday

Deadlift week1-5x5, week2-4x4, week3-3x3, week4-2x2. Repeat 5lbs heavier.

Reverse hyper 3x10

Row 3x6-10

Shrug 3x10-20

SAT&SUN

REST

Light cardio on lifting days later in the day for 15 minutes.

That's it.

 

[ghettostudmuffin]

1-31-05

Barbell bench-warmups to 210x5x4, 6th set I did 5. solid

That was it.

Felt fine, just been low energy for a few days, but still getting stronger.

 

[ghettostudmuffin]

2-1-05

Barbell Squats warmups to 230x5x4, was supposed to do only 4 sets, but I was experimenting with bar placement and grip width.

Glute/Ham Raise BW+10lbs for 10,6,5 reps I love my hamstrings

That was it. Did a couple reps on the hack squat, but my legs were toast from the squats so I called it a day.

Will squat 235x3x3 next week cuz it ain't no thang, but a chicken wang!

Side note, I was squatting ass to calves. but I'm gonna start squattng on the box or I should say, just touching it because when I touch it I hit a little below parallel, basically perfect stopping position for a competition squat, so that's what I'm gonna do from now on.

Train how you're gonna compete.

I'm gonna do the first couple warmup sets ass to calves, but the last warmup set or 2 before my working sets I'll switch over to the box.