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ghettostudmuffin

ghettostudmuffin

New member
It's been a long time since I've been on the board and I thought I'd start up another journal as I have missed the extra motivation it provides putting it out there for other's to see.

Beyond that, there are some great people on this board who's posts I value.

For anyone who may have pm'ed me or asked a question and never got a response I apologize for that.

Last 2 workouts off memory:

Workout 1
Barbell Clean and press
135x1, 145x1, 155x1, 175x1=miss, no biggie, wasn't feelin strong on presses anyhow that day

Barbell Clean and Jerk
185x1, 205x1=called it quitsies cuz my shoulder strength was a joke

One-arm DB snatch
35x1, 50x1, 60x1, 70x1, 80x1, 90x1, 100x1, 110x1 right, close, but no cigar left

Barbell full squat(raw)
135x1, 155x1, 185x1, 205x1, 225x1, 250x5

strict chinups
5 reps

parallel grip chins
5 reps

Nautilus pullover
120x6-first time using the machine and played it light

Overall a decent workout. I was happy with the squats. All atf and good reps. First time I've done more than a single rep on squats in about 2 months.

Workout 2

It was the day before Labor day(today) and I got to the gym with 30 minutes to workout before closing.

Barbell Deadlift
135x5, 185x5, 225x5, 250x5, 275x12

Barbell Bench
135x5, 155x5, 185x5, 205x6 all good reps. One pisser though. The damn flooring in the gym(I moved to a different area and gym) is this hard rubber stuff almost like linoleum and it's slick. I cannot get a good footing on it when benching. Probably great for a bodybuilder that doesn't want to use leg drive. Piss poor for a guy looking to maximize his bench. I am quickly gonna find something to remedy that whether I get different shoes that grip the floor or fucking bring in mats that stick to the floor that my feet will stick to. I could immediately notice the difference in having no leg drive. I felt less stable and secure as well as not being able to get the body into the lift to generate full power. I would guess without leg drive I'm losing about 15-20lbs. on the bench. This issue will be resolved...

Not bad. Deads felt light. Maybe coulda popped 15 reps on on the deads, but I think my brain would have exploded by then. As it was, I was breathing like a locomotive for 5 mintues afterwards. I like high rep deads every once and awhle, but sets of 3-5 is where it's at imho.

That's it for now. I'm gonna start ,y second DF 5x5 next monday. Resting this whole week although I'll do some light cardio throughout the week. Then I'm gonna hit the 5x5 hard.

Goal for this cycle will be to train hard, sleep 7 hours an ight on week days and as much as I feel like on weekends, use good form, eat alot and get stronger.

Would like to put up:

bench press 210x5x5, 225x1x5, 220x3x3, 235x1x3
full squat 245x5x5, 265x5, 255x3x3, 275x1x3
deadlift 285x5x5, 315x5, 295x3x3, 325x1x3

All the accesories I'm not as concerned with so long as they go up.

Current stats:
5.8.5"
220lbs
 
Yep, great workouts. Looking forward to following your progress. What are your goals right now? Just to get stronger at the basics?
 
Thanks for the kind words guys.

My goals. Hmm, they have changed so much since I started training that it almost comes down to a generic just get stronger and bigger.

Long term goals though?

bodyweight 225-240lbs. Bodyfat %? Just that I look frickin big and strong and not a fatass.

Strength?

Hard to say now after reflecting on it. I don't want to put down a number that limits me or might be totally unachievable.

Also, thinking about lifting today I may not do another DF 5x5 starting next monday. It sounds great and it's an outstanding routine when followed right and worked hard on, but I might do something else.

I have really grown to like heavy one-arm dumbell snatches and my traps seem to like them as well.

I have to admit that although I have not been on the site in probably a year, I alos had a period of about 4.5 months where I was in a depression from my grandma dying and me moving so I was in a depressed funk.

One positive thing I picked up before coming back to the gym was rock lifting. I like picking up heavy rocks.

I have a granite rock in my backyard that weighs 290lbs and I can chest it using the atlas stone style of basically stiff-legging it onto my kness and then I sorta bear hug/underarm it and extend the hips forward while leaning back and raise it to upper chest height. Tears my forearms up. Tried simulating the lift in the gym and I can stack 275lbs of plates on each other and lift it in a similar fashion.

I'm seriously thinking about making a bunch of concrete atlas stones ranging from 100-150-200-250-300-350.

I squatted a part of a cutoff tree that my buddy raised up with a medium sized excavator. The tree was about 225-250lbs and about 8 feet long and around 14" in diameter.

Nothing to brag about, but the way it makes your head lean forward and the way you have to rap your arms around the log to keep it in place means you have a REALLY hard time getting any upper body tension. The tension in my gut was probably one of the strongest contactions I've ever felt there. It literally locked up. It was also a very difficult squat as it really put the tension on the abs and made the legs work even harder since you can't lock the upper body.

It's laying out there right now staring back at me, heavy bastard.

I almost tried to do it milo style, but decided against it because of the awkward diameter of it. Not worth tearing up my shoulder.

Another exercise I came across is the turkish getup and man I think that is a cool ass exercise. It's fun, brutal when done with a heavy enough weight, and requires abs crunchign strength, tension, balance, singel leg strength as I basically lunge the weight up. I've managed a 110lbs dumbell each arm so far. Don't want to drop the exercise.

Later tonight I'll probably put down a possible routine to start next week or later this week. The DF 5x5 is still a possible go, but I've aquired some lifts that I really want to keep going. What I like most about the DF 5x5 is it is a plan, and it has good volume, and good strength building and builds a solid foundation and mass using the best of the basic compound exercises.

I'll probably make a routine with some of the design and philsophy of the DF 5x5, but tailored to what I want to do right now.

Catch ya later amigo's.
 
That sounds like some great lifting. I've toyed w/ sandbags and man, they'll humble you. Lifting any odd object is a pretty humbling, full body experience. LoL Nice to see someone who's not afraid of some hard work.

You know, you can "follow" the DF 5x5 "plan" and just sub in some exercises that you want to push. Exercise selection--so long as you're not doing something totally retarded--is variable. The key is progression. Pick some you like (a squat, a press, a pull, and a few assistance exercises), plug 'em into the 5x5 "plan" and go at it. It's a nice 'no brainer' way of ensuring you'll stick to a high-frequency, moderate volume, progressive plan.
 
Log lifting is enjoyable. I live in the countryside and often pass odd-shaped logs and fallen branches and sometimes I just can't resist having a go at them. Working out where the center of gravity is likely to be and where to get a grip and then pull an awkward weight lets you walk away with a buzz of satisfaction sometimes.
 
Ok, tomorrow is the day. I've decided to start on the old school Bill Starr 5x5 and go with that for as long as I can make progress on it as per the thread advice. After I reset it once or so then I'l lgo into a DF 5x5 most likely.

Current 5 rep maxes:

bench 205x5 roughly, maybe 210
squat 250x5
deadlift not sure, did 275x12, I'd guess 295x5 no problem

starting weight on program:

bench 195x5
squat 230x5
deadlift 275x5

9/10/06

Squat 135x5, 155x5, 185x5, 205x5, 230x5
Bench 115x5, 135x5, 155x5, 175x5, 195x5
Pendlay Row-NO CLUE...guessing 65x6, 80x5, 95x5, 115x5, 125-135x5
3x5 weighted situps
 
9-11-06

Barbell Full Squat
135x5, 155x5, 185x5, 205x5, 230x5

Barbell Bench
135x5, 155x5, 170x5, 185x5, 190x5

Pendlay Row
60x6, 80x5, 100x5, 120x5, 125x5

Explosive Shrug
135x5, 185x5, 205x8, 225x10

Ok workout. Didn't feel particularly strong, but not bad either.

9-12-06
Woke up this morning and my thighs had a little soreness. Not much. Mid-back was very sore from the rows which is good and my traps are sore from the shrugs which is also good. I love explosive shrugs because you can go so heavy on them and really just rip loose on them and explode that bar violently. At least that's how I do them. Regular shrugs, phaw. I don't even feel it in my traps and my traps don't get sore from them.

Having issue with the area above my right knee still. I believe I caused it on my workout before this last that I squatted 250x5. The weight wasn't an issue, but I had very little toe flare and was going atf and I believe I overstretched something right above the knee cap. Gonna make a seperate post and see what responses I get on it.

If all else fails I can still do upper body work that doesn't involve the legs until it's ready to go again.
 
GhettoStudMuffin said:
Tried simulating the lift in the gym and I can stack 275lbs of plates on each other and lift it in a similar fashion.
Click to expand...

That's awesome, man. I'm just trying to imagine what I would do if I was at the gym and saw a guy stacking up nearly 300 lbs of plates and then picking them all up.

I'll definitely be following along. Good luck on your goals.
 
I was at the yard on Friday (place where we store our heavy equipment when not in use) when I caught sight of a nice granite rock sitting there.

Having a passion for lifting rocks and chunks of concrete I decided to lift it. My supervisor was there and gave me the go ahead as he finds it amusing to see me lift heavy stuff once (he happens to be an ex-competitive long distance swimmer).

This rock is kinda egg shaped with a chunk missing from it and tends to roll outta your hands when first picked up thereby causing the way to go forward (away from your body=bad).

It does have some decent edges for gripping it so hand strength isn't as much of a factor as lifting an atlas stone would be. The fact that the weight displaces makes up for it though imo.

Anyhow, I slowly picked it up and barely got it onto my knees at which point I was in the full squat position with the rock sitting on my thighs. Because of the width of the rock I could not get my legs close enough at the start of the lift so I had to shuffle them together in that position before I could get a decent position to lift it up.

At that point I proceeded to sort of bear hug/grip it over the top as it couldn't quite be rolled up like an atlas stone can. I started standing up with it while pulling my shoulders back and trying to pop my hips forward. I stalled for about 2 seconds and strained with every last ounce of strength I had. It went up fast once I got past the sticking point and I succeeded in completely high chesting the stone. I then dropped the rock and high fived my boss.

I told him to budge the rock just to get a feel for it. He flipped it a couple times, but as anyone knows, flipping and lifting heavy weight are 2 VERY different things. He guessed 200lbs tops. I was guessing at least 250 as I had never weighed a rock I had lifted on the job before(I do excavation work). Well since it was at the yard (which we rent space at) there was an accurate weight scale nearby. I hopped into our ASV track loader and hauled it over.

300.

I was very happy about that and my boss was impressed to say the least as we had never been able to put a real weight on the things I lift.

It dawned on me that my goal of a 400lbs atlas stone/rock lift is definitely attainable for me provided I keep consistently lifting these objects and keep that goal in mind. My boss said I was nuts when I had first told him how I wanted to lift a rock that heavy, but after lifting the 300 he believe I can do 400 in time too.

I'm stoked and gained another level of confidence in my strength.

It was a high point in my lifting and I thought I'd share the experience with others and add that if you haven't ever lifted a heavy rock, give it a try some time. It's rewarding. :artist:
 
That's bad ass. Lifting stuff like that is insanely difficult compared to lifting a perfectly-balanced barbell designed for human hands. 300 is no joke! Great display of real strength.
 
3-16-07

Bodyweight and bodyfat?

Finally feeling the bug again. Been quite awhile, months really since I have felt motivated to hit the gym, but it's coming back now.

3-15-07

Barbell Full Squats 115x5, 135x5, 155x5, 170x5, 185x5 nice and easy, concentrating on not relaxing in the bottom

Dumbell Stiff-legged deadlift 50's x5, 60's x5, 70's x5, 80's x5, 90's x5, 100's x5 pretty easy, last set made me work a little

Barbell press 45x5, 65x5, 85x5, 95x5, 115x5 easy weight, form was good

Strict chinups and pullups throughout my shoulder workout in sets of 2

One-arm Dumbell circles in all directions 20lbs, got a killer pump and burn off these

Seated concentration curl 20lbs x 8-9 each arm, slow and easy, didn't have any specific plan coming in so was like wth?

3-11-07

barbell full squat 135x1, 155x1, 185x1, 205x1, 225x1, 245x1, 265x1, 295x1, 315x1 was very happy with my squats, haven't been in the gym for probably 4+ months

miscellaneous notes:

I work a very physical job so I always maintain a certain amount of strength plus I like to lift heavy rocks and chunks of concrete that present themselves, but I lose any aesthetic I have when working out in the gym.

Gonna kinda wing it to be honest. I want to focus more on the aesthetic nowadays, but keep a certain amoutn of core movements in for overall strength and power.

Starting off I'll be doign heavily modified Bill Starr type routine. Well the only thingrelated to it is that squats will be first lift every workout and since it's been awhile I'll do 5x5 heavy-light-medium.

Wednesday's will have stiff-legged deads after the squat like the DF program had.

Besides those 2 staples though I'm gonna kinda just do what I want. Those are really gonna be the prime movers that I focus on gettign stronger in over time, but I'm gonna be doing more isolation work than in the past and really focusing on the muscle working and not so much the weight as I remember back in high school I stopped focusing on weight and only used it as a means to an end and for a period of about 3 months totally focused on killing the muscle and gettign a great burn, pump and heavy contraction. Probably the one point in time my physique really made a huge visual change rather than jsut getting bigger overall.

But, I loved my DF cycle that I ran and was totally sold on if for makign total body size and strength gains so am going to keep certain principles from that as the unchanging core of my routine.

Anyhow, been awhile, hopefully I'm back in the game for a long time to come. I seriously feel like that movie Joe vs the volcano and I had a brain fog for almost 6 months.

As a side note, I've got my eye on a particular girl :chomp: and will be doing moderate intensity cardio 3x a week to lose some fat and get my heart stronger. Will start out at 30 minutes and ramp up to 45-60 minutes on an incline with the goal being to get my heart rate into the low end cardio buildign range so a littel higher than just fat loss.

That's it. I'll be posting regularly. Great to see soem guys have been diligent and are still going at it.

Chinknasty, if you read this you were part of my motivation to get back into it after seeing the progress you have made over these many months from your consistency. :theshadow
 
3-17-07

Barbell Full Squat 115x5, 135x5, 155x5, 175x5, 195x5 nice and easy, HR barely went up, working into my heavy lifts nice and slow as I have a tendency to go balls out too fast rather than slow and steady for the big gains over time

Hammer Strength Incline Press 90x5, 110x5, 140x5, 160x5, 180x5, 190x4 ok set, don't feel much in the chest from these

One-arm DB row 40x5, 50x5, 60x5, 70x5, 80x5

DB bench 55x9-10 got a good stretch and contraction, making these my main chest exercise although will give incline DB a try too

Cable Row 130x5, 160x5, 180x5 I don't care what anyone says, I get the fullest range of motion off these and the best contraction and pump, love em

I decided to call it a night at that point. Was happy with the workout for what it was.
 
lol at rock lifting. that's cool. i'm imagining a new show, where you find a different big-ass rock to lift each week. you could call it This Old Rock.

do it. post vids.
 
LMAO.

Well my buddy is an ex-photographer and has a pretty decent cellphone camera.

Maybe one of these days I'll post a pick lifting the 300lbs rock that I lift occasionally in my back yard if the chance presents itself. Although I'd probably edit the photo because I like being anonymous.

I do all kinds of odd lifts on the job as they present themselves. About a month ago I did a one arm jerk with an 80lbs jackhammer with the bit in it which is probably another 10-15lbs. Balance was a little tough, but it went up.
 
3-19-07

Barbell Full Squat 135x5, 155x5, 175x5, 190x5, 205x5 Good solid sets, last 2 reps on the last set I had to pop my elbows forward abit to maintain arch, but still decent reps, and reps in squats have never been my forte.

Incline Dumbell Bench 25x5, 35x5, 45x5, 55x5, 65x6

Cable row 135x5, 150x5, 165x3x5 Good contraction, stretch and pump on these

Alternate DB curls 20lbs x15
Barbell french press 50x16 Just going for a pump with these.

Overall a good workout. Felt good and I enjoyed it. Finally got the eye of the tiger back!


Risin up!.......BACK on the street.........did my time....took my chances....went the distance now I'm back on my feeeeeeeeeettttttt........
 
3-21-07

Barbell Full squat 135x5, 145x5, 155x5, 165x6, 185x5 nice and easy

Barbell press 65x5, 85x5, 95x5. 120x5 nice and solid

Did 2 sets of 3 strict pullups

Dumbell stiff-legged deadlift 50'sx5, 60'sx5, 70'sx5, 80'sx5, 90'sx5, 100'sx16 Felt that in the hams big time!

That was it. The only hard set was the final deadlift set, but I moved through the whole workout very fast and maintained a high heart rate throughout.

Overall a good workout.
 
I did sweat quite abit.

I do typically like to move at a rather moderate pace so that my actual lifting is not impeded by my cardio demands, but since I knew this workout was a light one(5x5 heavy-light-medium) and would not challenge me I should keep the pace quick.

I'm still experimenting with what my actual set routine will be, but I'm leaning to something like this:

Monday
full squat 5x5 start low and build to top set of 5
dumbell bench 5x5 to top set of 5
cable row 4x5 ramping up to top set, then 1x12-15 burn set
zottman curl 1x12-15
tricep exercise 1x12-15

wednesday
full squat 4x5
Barbell press 5x5 to top set of 5
miscellaneous chinups and pullups throughout entire workout.
Dumbell stiff-legged deadlift 4x5 ramping up for warmup, then 1x15 top set, each rep of every set has a sort of a power shrug at the top of it. Got this idea from reading about Serge Reding. Every other week do 5x5 ramping up to top set.

Dumbell shoudler circles 2 sets each arm alternated. Circles in all 4 directions to burn per set. Weight is controlled, not swung. Nukes your shoulder and creates a killer pump. An "old" school shoulder exercise.

Friday
full squat 4x5, 1x3, 1x8
dumbell bench 4x5, 1x3, 1x8
cable row or DB row 4x5 to top set, 1x12-15 burnout
Zottman curl 1x12-15
tricep exercise 1x12-15

That's what I'm thinking.
 
Last edited:
Are you trying to bring your shoulders out especially? Seems to focus on that area, along with extra forearms from the Zottmans. I love Zottman curls. I guess the shoulder ancillary replaces the bi/tri/forearm ancillaries on monday and friday huh? I love how easy the routine is from a planning standpoint.
 
Ya, that's pretty much what I'm doing.

Really simple routine. It'll be plenty hard though once the weights get challenging.

As for focusing on shoulders, not especially. I only have 2 direct shoulder exercises in there.

The bi/tri exercises are for focusing though and I may up it to 2 sets each tops alternating the sets.

Not sure I posted this awhile back(like 4 months ago), but at one point I was doing shoudler work 3x a week np. It was all low reps with nothign over 3 reps though. My best was strict clean and press with 80's and a clean and jerk with 90's.

My shoulders get hit decently from the dumbell bench since I get the direct work on wednesday, but since I am sorta following the 5x5 plan chest is prioritized although I could at a later point switch it out so chest only got hit hard on wednesday and shoulders got hit 2x a week. That's how I'd focus on them.
 
Im torn between staying with BB bench or going to Db's for my routine. I know Db's would be harder, but I want to get my tri's up to snuff before switching over. Do you think that using the bar will help develop my tri's a bit more than db's? Seems like it to me.
 
I'd say that if you want to focus on yours tri's you should throw in some high rep closegrip bench. Like 15-20 reps and burn the shit out of them. Do them with elbows facing however you want so long as you try to focus on pressing the weight with the arms and not the chest. Also, doing weighted dips will bulk up your arms top notch over time. No need to go any deeper on them than upper arms parallel to ground to get results. Sets of 5-8 would work well.
 
The last few weeks I have been doing 3x10 burnout w/ 65lb on CG bench and then incline bench after my flat bench sets. Then I go to the stack and do 3x12 cable pushdowns. Seems to get the job done, but I bet a higher volume would help even more. I tend to float the bar lower after a while though, it really takes effort to keep the bar above my chest and force the tri's to push instead of letting the bi's and shoulders do the work. All boils down to form I reckon.


I have a hard time with dips, as it hits my lats hard and screws up the pulling/ pushing split that I tend to keep. I want to use the tri's and chest but the lats always get a hella pump.


Does this count as derailing your log? :twirl:
 
Can't derail what's already been derailed. :p

Seriously, if you want to get more size, keep eating more, but eat more than you are eating right now and quit that pilates shit and lift hard and heavy and make your back strong and tell it it's going to fucking be strong and that you won't tolerate a bitch weak back.

Start pumping yourself up. Tell yourself you are superman 100 times a day. After awhile you'll notice the positive effect it has on you.

I have nothing against Pilates, but some basic stretches, ab and oblique work and chiropratic will do more for you. Keep lifting amigo and fell free to drop a line in my thread whenever you feel like.

I don't think I've mentioned this to anyone before, but this is exactly what I say to myself as I hold the bar in the squat rack just before I duck under the bar to setup:

I love squats. They are the master exercise and I am a master of them. I am a natural born powerhouse of muscle and might, strength and health, power and vitality, BOOYAH.

Stupid huh? It works.
 
I take it you have never had a session of pilates? It is like 45 minutes of core boot camp, with stretching. I know the name alone makes it sound foo foo, but I wouldnt go if it were a waste of my time. Its all hot chicks in there too :P

But I am superman, didnt you know that?
 
Lol, amigo, I've been tortured practically in boot camp for pissing off my chief petty officer. I've gone an hour non-stop grappling in brazilian jiu-jitsu with a guy that had 20lbs on me.

I've bouldered some v4 climbs at +200lbs bodyweight.

Today I packed 100lbs planks that required me stepping up on to multiple stacks of form boards 2 feet high and then onto a tiered and landscaped angled bed of soft dirt where I carried the board another 20 feet. I did this all day besides swinging a sledge to knock the planks between soldier piles and I am going to the gym after I post this.

There are ALOT better things you could be doing with your time than pilates for strengthening your abs and body.

Stretching? You can search online and do all the stretching you want at home. Core strength? Um, hard squats make your abs way stronger real world wise than any pilates will. If that's not enough hanging leg raises until your toes touch the bar to failure is gonna blow any ab work away they can put at you and I'd bet money on it. If that's not hard enough, put on ankle weights. how about inclien situps with weight behind your head.

I know I'm getting on your case abit, but if you ever want to bench 225lbs you need to get realistic about it and pilates, bike riding and not eating enough are not gonna help you get that goal. Some people can do a lot of impressive things at once with seemingly no effort. Others can work hard and accomplish the same thing. Some have to single out a specific goal to achieve excellence. I beleive you are that kind of person and i say that because that's how I am too. I can do alot of things really well, but to really hit a solid level of accomplishment in a given task I really have to devote my time and focus into that specific thing rather than spreading myself too thin. At your size and body weight I know you can bench 225lbs. But all the stuff I have mentioned won't help you get there and you are gonna have to get bigger and stronger overall to do it. You are gonna have to decide what is more important to you? All-around ability? If so that is awesome, but don;t expect to throw up a 225 bench at your bodyweight with all the activities you do and without getting a lot stronger over your whole body
 
3-23-07

barbell Full Squat 135x5, 155x5, 175x5, 190x5, 215x4 all good sets, weight felt pretty good. reps on squats really point out my fast twitch nature on them. The first 2 reps of 215 feel like a joke. rep 3 I can feel it and rep 4 took moderate effort.

Dumbell Bench 30's x5, 40's x5. 50's x5, 60's x5, 70's x7 all good sets, felt strong

dumbell flyes 25'sx1x8

Cable row 135x5, 150x5, 165x5,8

One-arm DB row 70x1x10

Zottman curls 22.5'sx1x12-15, lost track

One arm cable pressdown 60x14

Barbell curl 60x8-10 lost track

Cable bar pressdown 60x10-12

hammer curls 25's x10-12

Was a good workout. The volume on the arms just kinda came outta nowhere. Arms got a good pump. Shit, what am I saying, since when is 3 sets of bicep and 2 tricep volume lol...
 
3-26-07

Barbell Full Squat 135x5, 155x5, 175x5, 190x5, 210x5 weights felt light, form felt pretty good, did a single with 235 after. Keep telling myself not to worry so much about rushing shit, just let it happen. Once I hit 225x5 I add 2.5lbs a week instead of 5 and see just how long I can milk it before needing a break/deloading week.

Parallel Dips BWX5, BW+10x5, BW+15x4, dips were tough.

One-arm DB row 40x5, 50x5, 60x5, 70x5, 80x5 Weight felt decent, still prefer cable row.

Seated Alt. incline DB curl 30's X9
Short barbell Overhead french press 60x12+
Standing Alt. DB curl 30'sx8+
Lying elbows out DB extensions 30's x6-7

Incline situp, 25lbs 3 reps with 5 second hold.

Good workout. After the squats I picked the pace up abit. Got a good sweat going and my heart rate was pretty solid throughout the rest of the workout.

The second set on biceps isn't necessary and the second on triceps is debatable for now. Gonna stick with 1 strict set each.
 
3-28-07

Barbell Full Squat 135x5, 155x5, 165x5, 175x5, 185x5

Barbell Press 65x5, 95x5, 105x5, 115x5, 125x5

Barbell deadlift 135x5, 185x5, 225x5, 255x5, 285x6

3 parallel grip chins

couple crap ass form power snatches with 135

It was a good workout. I've noticed with my ear phones in I kick up the pace of the workout quite abit and end up having to reign myself in on the last warmup set and extend my rest time abit so I'm totally ready for my top set.

Walked out of the gym feeling good.

I'm gonna alternate a top set of 5 barbell deads with a set of 15 SLDL's each week.

Unfortunately my gym has hexagon plates which I absolutely HATE so I pretty
much touch and go my reps as setting each rep down and deloading can cause issues if you came down slightly off or the hex plate rotated. Why the fuck gyms use those crap ass plates is beyond me. I do deload my SLDL though.
 
3-30-07

got pissed at work today. Channeled it into a kickass workout at the gym.

Barbell Full Squat 135x5, 155x5, 185x5, 205x5, 225x4 All good sets

Dumbell Bench 40's x5, 50's x5, 60's x5, 70's x5, 75's x4

Pendlay Row 60x6, 80x5, 100x5, 120x5, 150x5 Good sets. I used a cambered bar on these. Still don't seem to get the stimulatio nto the back that a cable row gives me, but I did feel some interesting contraction in the lats that I don't normally feel.

chinups bwx5

incline DB curl 35's x6
lying french press 70x8-10? lost track
standing alt. hammer curl 30's x11-12
"That weird tricep extension exercise I do." Would take too long to describe it, but it's pretty fucking cool imho.

Hanging leg raises. Almost toes to bar 1x5

That's it. God I love working out.
 
4-2-07

Barbell Full Squat 135x5, 155x5, 185x5, 200x5, 215x5 ok sets, weight felt moderate

Barbel incline bench 95x5, 115x5, 135x5, 155x5, 165x5

dumbell flye 30's x7-8

close grip bench 135x14, pinkies touching inner rings

power shrugs 135x5, 185x5, 205x5, 255x3x5 weren't feelign them for shit in the gym, fuckin feelin them now though. I forgot these don't really pump my traps in the gym, but they blow them up fast and cause major soreness the days following.

barbell hang clean 135x15

alternate DB curl 35's x9-10

barbell curl 60x7-8

it was a good workout. My focus was a little less than it could have been, but not every workout is a gem.
 
4-4-07

God I felt like dog shit today at work.

Woke up this morning feeling ok. Got my usual venti mocha from Starbucks(I know what good coffee is, but I like the bucks mocha best). Got to work and had to shovel full and then carry 2-full 5 gallon buckets of drain rock over crap terrain for 50 feet and then climb up a ladder with one at a time. Repeat about 15x. While being fairly strenuous work, it's nothing that wouldn't usually bother me. But, I felt fucked up. Had hurt, heart was beating too fast. Was fatigued. I get the feeling that the new girl this morning accidentally gave me an extra shot or something because the symptoms along with the work felt like too much caffeine.

Then I dropped and until lunch time was not worth a damn. Then had a great lunch courtesy of the boss and then all was right as rain. Killed it pretty good in the gym.

Switched it up abit today and got some stares. Fuckin Gold's Gym lol.

seated DB press 35'sx5, 45'sx5, 50'sx5, 55'sx5, 60'sx9-10
stading DB press 65'sx1, 70'sx1, tried to C+J the 75's. Could not balance them properly. Outta practice. Weight felt np, but I kept losin control of them on the jerk. The force was not with me on these so I moved on.

one arm lateral 22.5x9 each arm, front lateral same for 9

One arm DB snatch(these got some stares) 60x1, 65x1, 70x1, 75x1, 80x1, 85x1, 90x1, 95x1, 100x1, 105x1 actually got both sides up on this last set although the left arm was ugly

Dumbell stiff-legged deadlift 125's x6, godamn grip is always the limiter on these so I got pissed and went to the car to get some straps. 125's x11

cable row 120x5, 135x5, 150x5, 165x5, 180x5

Calf raise machine. Don't know what the weight was as I was working in with 2 guys and the markings were barely visible. Just used what they used. It was fairly heavy so I did some stretch holds, contracted holds and lil partials to up the intensity. 2 sets got them good. Prolly gonna feel this tomorrow though my whole back is gonna feel it.

Basically I trashed my back in the gym and had a good time doing it.
 
4-6-07

Barbell full squat 135x5, 155x5, 185x5 said fuck it, then 205x1, 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1, 225 with 2 second pause for 2 all good, clean and deep

Squat walkouts 315x1, 365x1, 405x1, 425x1

Dumbell Bench 40's x5, 50's x5, 60's x5, 70's x5, 80's x5

Power shrug 135x5, 185x5, 225x5, 245x5, 265x3x5 gotta get the form better on these

Strict dumbell shrug 90's x15+

Alt. DB curls 40's x5, good strict reps

lying barbell french press 70x13-14 lost count

hammer curls 40's x5-6

concentration curls, so sue me 30x7

That funky tricep exercise I do BW x8-9

A very good workout.
 
4-9-07

standing barbell strict press 45x5, 65x6, 85x5, 95x5, 115x5, 135x8,
jerk 155, C+J 165, 175, 185, 195, rack jerk 205, 215

Front squat 135x1, 155, 165, 175, 185, 205, 215, 225, 235

one arm DB lateral 25x8-9
front lateral raises 25's x12-14
seated rear strict flyes 7.5's for 12-12
seated heavy rear flyes 20's for 8-10

one arm DB row 50x5, 60x5, 70x5, 80x5
cable row with straight bar 120x5, 135x5, 150x5, 165x5, 180x6
straight arm cable pulldown 70x10, 80x8, 90x8, 100x8

Alt. DB curl 40's x5-6
Straight bar cable pushdown 90x8, 100x8, 110x8, 120x8, 130x14, 130x13
concentration curl by rack 30x8-9

45 degree leg press 270x5, 360x5, 450x5, 540x5 630x5

Great workout. Working on doing exercises the way they feel right for me.
 
Thats a crazy workout. If I didnt know any better I would say you were a bodybuilder type, but the clean and jerks with squats (and a set of leg press) throw me off! Is this a high volume low weight means of getting back into it? I gotta meet some oly style lifters around my town.
 
It was basically just me doing whatever I felt like doing.

I've just recently come to the realization that my workouts kick alot more ass when I just show up and train with a general idea of what muscles or exercise type I want to do. No plan.

Not quite instinctive training, but if it's leg day I coudl do whatever I feel like doing. Like tomorrow I want to do back squats and will do 5x5. plus some calf raises. For chest probably incline bench 12,10,8,6,4 pyramiding up in weight. Then power shrugs.

But, I might change my mind when I show up and do something else. So long as I train hard my muscles will be strong the next time I do a movement I may not have done for a week or 2 and being motivated to really hit that exercise hard I probably will.

Seems to be working. Go with the flow sorta thing.

Also experimenting with exercise technique and exercises themselves and which seem to hit my muscles better.
 
4-13-07

Couldn't lift on Wednesday as my car's fuel pump died. Was slightly pissed.

Barbell Full Squat 135x5, 155x5, 185x5, 205x5, 225x9, 245x1, 265x1, 275x1, 295x1, 315x1, 225x5 with 5 second pause at parallel. Strangely the pause doesn't really bother me at all.

Barbell power snatch to overhead squat 135x1, 145x1, balance is the hardest thing for me on these

Barbell incline bench 135x12, 145x8, 155x5, 165x5
dumbell incline bench 55's x8, 50's x7-8
dumbell flyes 35's x10+, 30's x10+

dumbell shrugs 100's x20 I use straps on these, first 15 or so reps were strict, then I used some slight heave on the last 5, 90's x15+

Standing Alt DB curls 30's x14, lying french press 80x10+ lost track
cable rope curl 80x10
lying elbows out DB extensions 35's x8-9
cable bar curl 80x12
that weird tricep exercise I do BW x10-12

Work schedule changed up on me and as a result I had had nothign to eat when I showed up to the gym. I had a mocha about 2 hours before hand and slammed a quick protein shake right before my workout. Amazed things went as well as they did though I noticed some strength waining on my sets of DB incline.

Good workout! :chomp:
 
4-16-07

Hammer behind neck press 90x5, 140x5, 160x5, 180x5, 200x5, 210x5 barely got 5th rep 180x10

seated DB press 50's x10, 45's x7

One arm laterals 25x9, 30x6 some light swing

laterals 20'sx14

seated bent laterals 17.5's x14, 10'sx14 swimmer style
one arm bent lateral 20x14, 15x14 swimmer style

hammer iso-low row with one arm 45x5, 55x5, 70x5, 80x5, 90x5, 100x5 I think, lost track

wide grip cable pulldown 120x5, 135x5, 150x5, 165x5

cable row 120x5, 135x5, 150x5, 165x5, 180x5 plus 2 light cheat reps

calf raise, 4 sets of varying reps and weight with all the calf raise goodies(techniques) good pump and pain at end of each set

Was a pretty damn good workout. I'm a lil tired. Bout to grub on some Annie's Penne mac n' cheese for dinner. YUM.
 
4-18-07

Barbell full Squat 135x5, 155x5, 185x5, 205x5, 225x3, 245x5

Barbell Bench 115x5, 135x5, 155x5, 170x5, 185x5, 195x7

hammer decline bench 180x5, 270x5

dumbell flye 35's x7-9

incline dumbell flye 30's x8-10

Alt DB curls 40's x5-6 lil lean on 6th reps, did 7 each arm with some swing and lean

lying french press 80x+10? lost track
hammer curls 35's x5
barbell curl 60x12? lost track
lying french press 70x10+?
barbell preacher curl 50x12 too light
cable v-bar pushdown 70x12

At this point I WAS going to do some trap work, but I realized I left and hence lost my lifting straps and my forearms were too pumped for me to grip anything over 50lbs very well. Oh well.

seated leg curl weight? can't remember. Hams cramped up on me on my first real work set on like the 5th or 6th rep. Sucked. Gotta give these guys more attention.

Overall it was a good workout and I was happy with it.
 
4-20-07

Posted my workout, but must have fucked up and deleted it somehow.

Not gonna type that shit out again.

It was a brutal workout. Fast paced. Minimal rest. Good amount of volume.
 
I wanted to be a bodybuilder in my early teen's in a big way. Had a huge stack of muscle mags and worked out for 1.5-2 hours 5-6 days a week HARD for about 3 years straight. I was obsessed with it.

Finally came to the realization that although I could gain muscle easily enough and look real solid I didn't have the physical shape to step on stage.

Anyhow, I'm just doing my own thing lately and loving it. I do what I feel like doing and it's working.

4-23-07

Barbell Full Squat 135x2, 155x2, 185x2, 205x2 with 5 second pause at bottom, 225x1 with 5 second pause, 235x1, 245x1, 265x1, 275x3
squat walkout 315x1, 385x1, 435x1
light squat with heavy explosiveness 135x5

dips bwx3, bw+10x2, bw+20x2, bw+30x2

Incline dumbell bench on lowest incline 30's x5, 40's x5, 50's x5, 60's x14, 65's
x7-8, 50's x10-12

strict pushups bwx15

standing Alt. DB curls 40's x6, cheat reps for 7-8
lying elbows out DB extensions 40's x7-8
hammer curl 35's x8+
lying french press 80x12+
standing alt. DB curls 25's x12-13
strict cambered bar cable pushdown 70 or 80 x12+
barbell curl 70x8, lean on 9th
that funky tricep exercise I do BWx10 or more
some miscellaneous stupid shit

calf raises, 4 sets, no fuckin clue on weight or reps

Got a nice pump in the arms going. Felt strong in the workout. I was pretty calm on this one.
 
4-25-07

Lifting was off the hook today.

Barbell full squat 135x1, 155x1, 185x1, 205x1, 225x1, 245x1, 255x7, 225x2x5second pause at bottom

Seated dumbell press 25's x5, 35's x5, 45'x 5, 55's x3, 65's x6-7 good reps
55's x5-6, 45's x5-6

One Arm DB laterals 25 x 12
DB laterals 20'sx10+

Front laterals 25's x10

Cable row 120x5, 135x5, 150x5, 165x3, 185x9+3 cheat, 165x12

Cable shrugdown 225x10

One arm DB row 40x5, 50x5, 60x5, 70x5, 80x5

One arm DB snatch 60x1, 70x1, 80x1, 90x1, 100x1, 55x15. 75x5

Called it a night after that last set. I alternated arms on the 55lbs DB snatch. It was non-stop and rhythmic so basically 30 straight reps. Haven't gasped that hard in a long time.

Felt really strong on squats.
 
4-30-07

Starting a new split

Day 1
shoulders/back
Day 2
chest/arms
Day 3
REST
Day 4
legs/traps
Day 5
REST
Day 6
Repeat


4-30-07
Today's workout

Hammer Behind neck press 90x5, 140x5, 180x5, 205x6 barely, 160x11
One-arm DB laterals 30x14,12,10
One-arm cheating lateral 35x9

Bent-Laterals 17.5x14
One-arm Bent Laterals 17.5x9,9,9

Hammer Low-row 90x8, 140x8, 160x8, 180x10,10,12 little chea on resp 11 and 12
One arm DB row 30x8, 40x8, 70x8,8,8

Cable Wide-grip Pulldown 135x5, 165x5, 150x5,5,5
Close grip cable pulldown 165x6

Good workout. Kinda felt crappy during it, but fine after. I think it's due to having drank my protein shake(a heavy one) too close to the workout. Strength felt fine in the workout.
 
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