ghettostudmuffin
New member
Thought I'd start up a lifting log. People might be interested to see how others train, or maybe not, but I thought it'd be interesting anyhow. I am 24 and have trained off and on since I was 13-14. My longest run was a fairly consistent 2-2.5 years in highschool and a couple 6 monthers after and a year solid about 9 months ago. I'm fuckin tired of training hard, making great gains, and then something happens and I poo out. Not anymore. Lifting is a part of me and I have realized that. If there's one thing in this life I can look forward to it's lifting heavier weights and building bigger muscles. If I hadn't stopped on my last run I'd be probably 235+ naturally at 5'8 1/2" by now, but alas, hindsight is always 20/20 or so they say. My current bodyweight is roughly 200lbs. MY bodyfat is probably 17-18% based off what I see in the mirror. My previously highest bodyweight was 222lbs, but I averaged 220lbs for a week or 2 before I quit lifting do to personal issues. Personal issues are never going to stop me from training again and neither is getting lazy. Fuck, I'm lucky I have a healthy, fully functional body to train and I'm not going to waste anymore time sitting on my ass. I have been training now for 1 month after a 9 month layoff or so. Anyway, it's Friday, October 1st and this was my workout today.
LEGS (my favorite training day, actually I love every training day, but squats are the BOMB!).
Parallel Squats 1x45, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205, 1x215, 1x225, 6x1x235, easy. I'd guess after todays squats that my 1 rep max is around 260-270lbs.
I take plenty of rest inbetween single rep sets. Probably anywhere from 3-5 minutes. I never get tired or strained training this way and my strength blows up off it. Legs like it too despite being low reppers. Of course the volume overall or total number of reps is good the higher the weight on my working sets go, the more singles warmups I do generally.
Standing 45degree leg press (not sure what to call this machine, you stand in it and place your feet on a plate and do leg presses on it although it feels more like squats then actual leg presses, sorta reminds me of a hack squat machine, but not really). First time using it.
180x8. This thing is TOUGH! Definitely gonna be a mainstay in my legs routine!
45 degree leg press(ok, this is your standard leg press here).
400x20. Probably could have done a couple more reps, but I was already straining and didn't want to get noxious.
Single leg curls
70x1x12, 1x9, I never trained my hamstrings before and already I am seeing the muscle get bigger and more pronounced. Bonus effect is it makes my butt look better lol. Oh, and it seems to help with my squatting too. DUH.
Dumbell lunges
35's for 1x8 reps per side. I like this exercise. It seems to make my ass sore and not much does that lol.
Standing calf raise machine
285x1x14-20, 210x1x12+
I almost always lose track of total reps as I do lots of weird shit when training calves. Sometimes I'll hold the weight for 5 seconds in the stretched position, then pump a few quick reps, then hold in the contracted, then do some very slow reps. My calves like heavy weight and stretching.
Incline half-situps(sort of a situp into a crunch deal, hurts good)
BW+32.5lbsx1x10
Stability ball crunches bw+12.5lbsx1x30
I learned from my last 11 month training stint to include abs and hamstrings. I never used to train them before, and training them now has already improved my power and stability in squats and stiff legged deadlifts. I do crunch type exercises twice per week as well as hanging leg raises twice per week too. I also like to throw in some ab vacuums here and there.
Overall an excellent workout and I left the gym feeling strong overall and contented in the progress I made. As a side note, my thighs, calves and too a lesser extent my hams got excellent pumps today.
I'd like to add that I am 2 weeks into a 4 week cycle of 1-AD at the moment. I started out at 300mg ED and worked up to 600mg ED where I will stay for the remainder of the cycle. So far my recovery ability is improved a decent bit. I can train a little harder and longer than normal, and recover faster than usual. As for strength gains, well I am gaining in all compound exercises by a good 5lbs a week, but alot of that is just muscle memory going on and I do not attribute the 1-AD too it much if at all as my progress is similar to how my body shot back to previous bests before in the past without PH's. What the 1-AD is doing is mainly helping me recover faster, increasing my tolerance to training intensity and volume, and helping build muscle at a little faster rate than normal. As for side effects, none. I do pee a little more than normal, but only when I drink alot of water, but then again, I've always had a pretty active bladder so it doesn't change much. No lethargy that I can notice. Bodyfat seems to be decreasing slightly while building muscle. Basically, ONLY positive sides have been experienced, and I am happy with the 1-AD. I seem to respond best to a big dose at night before bed of 500mgs and 100mg dose in the morning rather than 200mgs spread 3x daily. In a constant state of semi-pump.
AS for measurement increases, interesting. I trained shoulder/arms yesterday and noted a 16" measurement when I got home from training. My arms were still fairly pumped, but not like they were at the gym so I'd guess they were probably 16 1/8" to 16 1/4" at the gym while fully pumped. This is cool. My previous largest upper arm measurement was 15.5" at 220lbs after 11 months training. I just measured them a second ago and they measure
15 3/4" non pumped at 200lbs. I'm very happy about that. I attribute it partly to the 1-AD and partly to my training now. The last time I trained I barely did any bicep work and mainly low 1 rep singles, and no direct tricep work or forearm work. Now I do around several sets for biceps and the same for triceps. Only do 1 hard set of wrist curls because my forearms get hella pumped anyway from regular curls. I train partly with low rep, high set, heavy weights at the beginning of each workout for overall strength, power and mass potential, and then wing the rest of my workout going on instinct using multiple exercises, moderate reps and weight. I move pretty fast between these exercises and sets to build momentum and get a good pump and burn going. I do as many sets as I feel I need for each muscle. Generally I feel I've done enough if either A. the muscles won't pump anymore or B. I start feeling used up. Imho, this is part of the reason I am making such great progress. I am actually paying attention to my muscles and body, and giving it what it likes, and laying off it when it's gotten enough.
Well, that's it for this long winded first training post, Hope it was entertaining. Train Hard, eat BIGGG, sleep ALOT.
LEGS (my favorite training day, actually I love every training day, but squats are the BOMB!).
Parallel Squats 1x45, 1x95, 1x115, 1x135, 1x145, 1x155, 1x165, 1x175, 1x185, 1x195, 1x205, 1x215, 1x225, 6x1x235, easy. I'd guess after todays squats that my 1 rep max is around 260-270lbs.
I take plenty of rest inbetween single rep sets. Probably anywhere from 3-5 minutes. I never get tired or strained training this way and my strength blows up off it. Legs like it too despite being low reppers. Of course the volume overall or total number of reps is good the higher the weight on my working sets go, the more singles warmups I do generally.
Standing 45degree leg press (not sure what to call this machine, you stand in it and place your feet on a plate and do leg presses on it although it feels more like squats then actual leg presses, sorta reminds me of a hack squat machine, but not really). First time using it.
180x8. This thing is TOUGH! Definitely gonna be a mainstay in my legs routine!
45 degree leg press(ok, this is your standard leg press here).
400x20. Probably could have done a couple more reps, but I was already straining and didn't want to get noxious.
Single leg curls
70x1x12, 1x9, I never trained my hamstrings before and already I am seeing the muscle get bigger and more pronounced. Bonus effect is it makes my butt look better lol. Oh, and it seems to help with my squatting too. DUH.
Dumbell lunges
35's for 1x8 reps per side. I like this exercise. It seems to make my ass sore and not much does that lol.
Standing calf raise machine
285x1x14-20, 210x1x12+
I almost always lose track of total reps as I do lots of weird shit when training calves. Sometimes I'll hold the weight for 5 seconds in the stretched position, then pump a few quick reps, then hold in the contracted, then do some very slow reps. My calves like heavy weight and stretching.
Incline half-situps(sort of a situp into a crunch deal, hurts good)
BW+32.5lbsx1x10
Stability ball crunches bw+12.5lbsx1x30
I learned from my last 11 month training stint to include abs and hamstrings. I never used to train them before, and training them now has already improved my power and stability in squats and stiff legged deadlifts. I do crunch type exercises twice per week as well as hanging leg raises twice per week too. I also like to throw in some ab vacuums here and there.
Overall an excellent workout and I left the gym feeling strong overall and contented in the progress I made. As a side note, my thighs, calves and too a lesser extent my hams got excellent pumps today.
I'd like to add that I am 2 weeks into a 4 week cycle of 1-AD at the moment. I started out at 300mg ED and worked up to 600mg ED where I will stay for the remainder of the cycle. So far my recovery ability is improved a decent bit. I can train a little harder and longer than normal, and recover faster than usual. As for strength gains, well I am gaining in all compound exercises by a good 5lbs a week, but alot of that is just muscle memory going on and I do not attribute the 1-AD too it much if at all as my progress is similar to how my body shot back to previous bests before in the past without PH's. What the 1-AD is doing is mainly helping me recover faster, increasing my tolerance to training intensity and volume, and helping build muscle at a little faster rate than normal. As for side effects, none. I do pee a little more than normal, but only when I drink alot of water, but then again, I've always had a pretty active bladder so it doesn't change much. No lethargy that I can notice. Bodyfat seems to be decreasing slightly while building muscle. Basically, ONLY positive sides have been experienced, and I am happy with the 1-AD. I seem to respond best to a big dose at night before bed of 500mgs and 100mg dose in the morning rather than 200mgs spread 3x daily. In a constant state of semi-pump.
AS for measurement increases, interesting. I trained shoulder/arms yesterday and noted a 16" measurement when I got home from training. My arms were still fairly pumped, but not like they were at the gym so I'd guess they were probably 16 1/8" to 16 1/4" at the gym while fully pumped. This is cool. My previous largest upper arm measurement was 15.5" at 220lbs after 11 months training. I just measured them a second ago and they measure
15 3/4" non pumped at 200lbs. I'm very happy about that. I attribute it partly to the 1-AD and partly to my training now. The last time I trained I barely did any bicep work and mainly low 1 rep singles, and no direct tricep work or forearm work. Now I do around several sets for biceps and the same for triceps. Only do 1 hard set of wrist curls because my forearms get hella pumped anyway from regular curls. I train partly with low rep, high set, heavy weights at the beginning of each workout for overall strength, power and mass potential, and then wing the rest of my workout going on instinct using multiple exercises, moderate reps and weight. I move pretty fast between these exercises and sets to build momentum and get a good pump and burn going. I do as many sets as I feel I need for each muscle. Generally I feel I've done enough if either A. the muscles won't pump anymore or B. I start feeling used up. Imho, this is part of the reason I am making such great progress. I am actually paying attention to my muscles and body, and giving it what it likes, and laying off it when it's gotten enough.
Well, that's it for this long winded first training post, Hope it was entertaining. Train Hard, eat BIGGG, sleep ALOT.