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A Lifter's Iron Log...


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Excerpt: Just got back into training about 4 weeks ago. Stopped working out consistently for the better part of a year. Been unemployed for about 3 months now and realized I needed to start working out again before I turned into total mush. 6-5-2010 Bodyweight 206lbs in gym clothes I have started out with the classic Bill starr 5x5 to keep the volume low to start, but the progression constant and get the basics up. Also rope skip for 10-15 minutes after each workout and then 10 minutes

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  1. #11
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    I just don't like stimulants while working out period because they artificially raise your heart rate and stress your cardio system more.

    6-16-2010

    Barbell Full Squat 135x5, 150x5, 165x5, 180x5, 200x5 felt strongest on the 200 set

    Barbell Bench 135x5, 145x6, 155x5, 170x5, 185x6 coulda done 7-8 reps

    Pendlay Row 95x5, 105x5, 120x5, 135x5, 150x5+1 cheat rep

    One Arm DB Sidebend 45x1x10

    20 minutes rope skipping
    5 minute treadmill cooldown

    Bodyweight 207lbs

  2. #12
    Freak Tblock1's Avatar
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    Re: A Lifter's Iron Log...

    Quote Quote posted by ghettostudmuffin View Post
    I just don't like stimulants while working out period because they artificially raise your heart rate and stress your cardio system more.

    6-16-2010

    Barbell Full Squat 135x5, 150x5, 165x5, 180x5, 200x5 felt strongest on the 200 set

    Barbell Bench 135x5, 145x6, 155x5, 170x5, 185x6 coulda done 7-8 reps

    Pendlay Row 95x5, 105x5, 120x5, 135x5, 150x5+1 cheat rep

    One Arm DB Sidebend 45x1x10

    20 minutes rope skipping
    5 minute treadmill cooldown

    Bodyweight 207lbs
    Sorry but how do you do 20 minutes rope skipping? I would get so bored lol!

  3. #13
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    Rope skipping isn't boring when you make it challenging. When I say I rope skip I mean I rope skip like a boxer. Cross-overs, double under, alternating feet, changing rhythm etc. I'm starting to get fairly advanced and I can tell you I would much rather rope skip than jog.

    6-18-2010

    Barbell full Squat 135x5, 150x5, 165x5, 165x5

    Barbell Press 80x5, 95x5, 110x5, 125x5

    Deadlift 135x5, 185x5, 215x5, 250x6

    Chinups BW 4x3

    Incline Situp, weight behind head, 7.5lbs 1x11

    10 minute treadmill 2 incline, 4.2 speed, started getting massive shin burn and went to 0 incline and 4 speed for 5 minutes.

    No rope skipping, inner shins still sore.

    Bodyweight 208lbs.

  4. #14
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    6-19-2010

    Barbell Full Squat 135x5, 150x5, 170x5, 185x5, 205x3, 170x8

    Barbell Bench 135x5, 145x5, 155x5, 170x5, 190x3, 170x8

    One Arm DB Row 45x5, 55x5, 65x5, 75x5, 85x3, 75x8 Gonna stay at this weight until I'm happy with all reps

    20 minutes rope skipping
    2.5 minute treadmill cooldown

    Hanging Knee-ups 1x15

    Getting better at maintaining a stronger arch in the hole on squats and keeping my ass and legs tighter in the bottom.

    Improving glute contraction and leg power on benches.

    Bodyweight 208lbs.

  5. #15
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    6-22-10

    Barbell full Squat 135x5, 150x5, 170x5, 185x5, 205x5 np, snarled on the last rep abit, but has it in the bag. Need to continue working on keeping everything super tight.

    Barbell Bench 135x5, 145x5, 155x5, 170x5, 190x5 np, been working on lowering and pressing the weight as fast as I can in good form without boucing it so that I rep it faster than someone that takes maybe 3-4 seconds to bench it. Faster=more power.

    Pendlay Row 95x5, 110x5, 125x5, 140x5, 155x5 Used same width grip as bench

    One Arm DB Sidebends 50x1x10 easy

    15 minutes rope skipping
    3 minute treadmill cool down
    Couple calf stretches

    Bodyweight 208lbs

    Felt fairly powerful. Squats felt good. Benches felt strong.

  6. #16
    Freak JDid23's Avatar
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    Re: A Lifter's Iron Log...

    good workouts lately. keep it up man

  7. #17
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    6-24-2010

    Barbell Full Squat 135x5, 155x5, 170x5, 170x5

    Barbell Press 80x5, 95x5, 110x5, 130x5

    Deadlift 135x5, 185x5, 225x5, 255x5

    Chinups BWx 4,4,3,3

    Incline situp BW+10lbs behind head 7 reps, hard

    Treadmill incline 2.5, speed 4, 20 minutes

    couple calf and ham stretches

    Bodyweight 209lbs.

  8. #18
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    6-26-2010

    Barbell Full Squat 135x5, 150x5, 165x5, 180x5, 215x3, 180x8

    Been reading alot of Mark Rippetoe's stuff on squatting with hip-drive. After watching several videos of him coaching for this I came to the realization that this is pretty much how I naturally started out squatting until I read a bagillion things saying must look upwards and must life chest first. Applying the hip-drive from the bottom felt like second nature today starting with driving the ass/hips up followed by the chest while keeping elbows back and tight and chest up. LOVE IT. Felt alot more powerful and natural.

    Barbell Bench 135x5, 150x5, 165x6, 180x5, 195x3, 180x8, incorporating leg drive more consistently. Kind of a constant press with the legs. Going to experiment with generating leg drive at the bottom of the rep for more explosiveness rather than constant tension.

    One Arm DB Row 45x5, 55x5, 65x6, 75x5, 85x4, 75x10 I do these with one hand supported on the db rack using a tripod type stance. Hips high with a lean into the negative for a full stretch reseting the db on the ground briefly and then a smooth constant explosive pull up arching the back and pulling to the low stomach. I tend to also kind of do a side bend/crunch into the db side to further cramp the lat. That's the best way I can explain it. Always strive near midpoint and top of rep to feel the elbow pulling back.

    20 minutes treadmill. incline 3, speed 4 not as much calf burn as last time at 2.5 angle, this is good.

    Strict hanging knee ups 1x20

    Overall was a pretty solid workout.

    Bodyweight 210lbs.

  9. #19
    Freak ghettostudmuffin's Avatar
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    Re: A Lifter's Iron Log...

    6-29-2010

    Barbell full Squat w/hip drive 135x5, 155x5, 175x5, 195x5, 215x5 felt strong all sets, really starting to get a really smooth and strong feel to my squats having changed my grip and head angle and most noticeably driving up with the hips first. I actually had a kickass powerlifter(extremely strong and knowledgable) I know comment on how nice my squats looked which was awesome. I initiate the upward phase with my ass, but I do it just enough to really get my ass and hips involved. Apparently it's subtle enough that people don't even realize it, but there's a boatload of difference in feel when you focus on lifting the hips first rather than the chest.

    Mine doesn't degenerate into looking like a good morning because I start raising the chest right after the hips start moving and I keep my elbows back tight and chest up. My back remains slightly arched and locked the whole time and when I drive up with the hips in the bottom I focus on keeping the back angle the same or raising it rather than lifting the hips up and bending over more.

    Half this stuff is for my future reference.

    Barbell Bench 135x5, 150x5, 165x5, 180x5, 200x5 Felt decent, not quite as strong as usual, but I think that's because I jumped an extra 5lbs over the projected weight. Still had a solid 1 rep in the bag for sure.

    Pendlay Row 95x5, 110x5, 125x5, 140x5, 155x5+1 cheatish rep, my strength isn't advancing as fast as I would like on these, but my form is solid and I'm getting a good feel in the lats and rhomboids at the top with the arch.

    20 minutes treadmill incline 3.5, speed 4, got some pretty decent shin pump on these, calves weren't bad, gonna stay here for a couple workouts before going to 4 incline possible raising to 4.1-4.2 speed.

    One Arm DB sidebend 50x1x12, I need to go heavier, I have really powerful hips and obliques and this feels like fly weight. I really don't want my midsection looking like a fuckin barrel, but at the same time the sidebends really make me feel alot stronger and secure in squats. Lol, by the time I work up to 100lbs DB sidebends which won't take more than a few months I'm gonna look like a fucking tree trunk hah.

    Bodyweight 210lbs

  10. #20
    Amateur Bodybuilder lweaver's Avatar
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    Re: A Lifter's Iron Log...

    -Subscribed...

    Nice progress overall man, I know what you mean on the Rippetoe thing. Taking the time to research and watch some Dave Tate vids in addition to my training had me doubling my squat in 4 months...the hip drive is everything!

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