Stallion's Fitness Journal

[I-tallionStallion]

Thanks Fugly

Wed:

Bench Press 15rp - 13+6+5= 24 reps w/145lbs

ES for chest...very painful indeed

Seated Db Press 20rp - 13+7+3= 23reps w/35lbs

ES for shoulders...getting the hang of this. brutal

Reverse Grip Bench Press 20rp - 17+7+5= 29 reps w/115lbs

ES for triceps w/20lbs ---i hate these haha

Hammer Wide Pulldowns 15rp - 10+6+5= 21 reps w/105lbs

ES for back - only lasted for 33 seconds again...this is really tough for me not using my biceps to stay up

Deadlift 1x6 - 330 lbs 1x12 - 275lbs
-Didn't want to go too rough. Obviously not my best but I was pretty damn worn when I got to them.

Well that's it...I have something to discuss with EFFORT. Could be good if I do it. I'll let you know soon. BTW I am now replacing the 1 pound steaks with 1/2 steaks again. I've been nailing the cardio pretty damn well. I'll go into more detail later

 

[Warboss Alex]

use straps for the hanging back stretch. it's not supposed to be a grip exercise.

 

[I-tallionStallion]

FRIDAY

Hacksquats 1x6 1x20 - Very strange excerise, felt like smith squats sortof

1x6 - 245 lbs
1x20 - 165 lbs

ES for quads - tough

Preacher Curls DB 20rp - R-arm - 14+7+5= 26 reps w/30lbs
L- arm - 12+8+4= 24 reps w/30lbs

Reverse preacher curls EZ-bar 1x15 - 20 lbs (plates, I'm not sure how much the bar weighs, could be 10-15lbs)

ES for biceps...I really hate these ARGH

Hyperextensions - 3x10 --- Felt it great in the hammies

ES for hams...always painful

Calves leg press - 1x12 (12 second neg, 3 postive) - 330 lbs

Good workout, not a huge fan of the hack squats, but overall fun.

 

[frenchbeauty]

Nice numbers on the leg press Stallion !
Keep it up.

 

[I-tallionStallion]

Thanks very much FB!

Monday-

Incline Bench 1x15rp ---11+6+4=21 reps w/125 lbs PR I increased big time here...very nice

ES for chest - 1 minute with 35 lbs

Lateral Raise 1x20 ---- 11+6+4=21 reps w/25 lbs PR very hard, form suffered on last rep

ES for shoulder 1 minute ---- splitting pain

Skull Crusher 1x20rp ----18+7+3=28 reps w/30 lbs PR hell of a difference here, these were just too easy

ES for triceps 1 minute w/25lbs ---reallly hard

Wide Grip lat Pulldown 1x15 RP------12+6+3=21 reps w/105lbs PR

ES for back 1 minute (finally got straps)

Rack Deadlift Knee level 1x6, 1x12

1x6 - 345 PR
1x12 - 270 lbs PR

The rack deads are still wierd finding a soft spot. The six reps were hard but not enough and the 12 repper was perfect. So I just have to adjust.

Another good day, 'catch you later dudes'.

 

[I-tallionStallion]

WEDNESDAY

Leg Press 1x6 1x20
1x6 - 415bs PR- I go really deep on the leg press...what the heck is correct form on this? I was struggling with 4 plates and then I watched some twig throw on 50lbs more and do much less of a rep-range. Comments??

1x20 - 275lbs PR - could have been tougher...but I don't want to rush this.

ES for 1 minute for quads --just wanted to note, I never felt so much pain in a stretch before. I'm starting to get this down!

Barbell Curl 20rp - 13+9+8 = 30 reps w/60 lbs PR
Been having a painful wrist pain during these. I've felt it over the last few days, not sure what it is.

Reverse Barbell curl - 1x15 - 50 lbs PR

ES for 1 minute for bis (very painful)

Lying leg curl 15rp - 10+5+4= 19 reps w/90 lbs PR

ES for 1 minute for hamstrings - really hard

Seated Calve Raise
1x12 (3 second positive followed by a 12 second negative) - 80 lbs PR Felt like my calves were on fire!

Decline weighted situps - 20rp - 31 reps w/85lbs PR

 

[JohnnyIrish]

This is the machine I was using. With the peg in the bottom hole its maxed at 405lbs.

I go as deep as comfortable that doesn't feel like I'm going to hurt my back again, which I'd estimate to be about 3-4inches below parallel. How deep do you go?

As for whats "right".. well I 'm certainly no authority on the subject but deeper is usually better tends to be the mantra here.

BTW- how much of a partial rom did that guy do? Did he even break parallel?

 

[Quagmire911]

Alex had me just breaking parallel on the leg press. I believe this is because it is mainly for the quads and I could use more weight and overload them so to speak. Might be wrong.

 

[I-tallionStallion]

Yeah i know that back pain on the leg press Johnny. I too assumed deeper was best with these. But you type it in youtube and you get a lot of these sissy leg presses at high weights.

The one at planet fitness was easier at the one at the gym I am at now. It's a lot more angled. I go as deep as I can on the leg press, to the point i hit the boundary pegs which are there so you don't squash yourself.

The guy was going down like maybe a foot, it was pathetic Johnny haha.

I guess ill keep doing it the way I was doing it, thanks Quag. It's certainly deep but not awkward.

 

[I-tallionStallion]

Friday

This is by far my favorite day:

Decline Bench 15rp - 14+6+5= 25 reps w/160lbs PR --- I just got so much stronger now I'm back in the flow. Quite surprising

ES for 1 minute for chest - 40lbs - extreme!!

Standing Military Press 20rp - 14+10+7= 31 reps w/85lbs PR - I thought I was going to have a problem but I totally underestimated myself. Probably could do 95 lbs for 20rps

ES for 1 minute for shoulders - very tough

CGBP 20rp - 20 reps...was WAY too light at 115lbs so I added 10 pounds --- 7+6= 11 reps w/125lbs --total 31 reps --I can't believe the difference then last time! PR

ES for 1 minute for triceps - 30lbs - i hate this

Wide Grip Assited Pullups 15rp - 9+7+5=21 reps w/120 lbs PR - Did much better...so worn out by this point though

ES for 1 minute for back - tough

BB Row 1x6 - 185 lbs -- 1x12 - 145 lbs PR-- This was a joke...next time I know to go much heavier for both sets. I really underestimated myself all day

I'm guessing my body just wasn't in it the first week because I wasn't doing all this my first week back from super squats. I am really happy to say the calve pains are completely gone and other than a slight wrist pain I am doing great physically. I feel good and I'm very happy. I feel many more PR's are going to come

 

[frenchbeauty]

Shyyyyt look at all these PRs ! Good job Stallion

 

[Warboss Alex]

you using straps on the back stretch? the point is to hold it for time. 1-3 minutes.

 

[I-tallionStallion]

you using straps on the back stretch? the point is to hold it for time. 1-3 minutes.

Yeah I just cut and pasted my last workout, forgot to change that category. I got the full minute.

 

[I-tallionStallion]

Monday-

Squats 1x1 - 340 lbs PR ---felt good. I think soon I'll be up to speed with lifting heavy again. I reckon I could probably throw up 350 or 360 for a rep.

Squats 1x12 - 205 lbs - not too tough. Will up next time

ES for 1 minute for quads - extremely painful

Preacher curls 20rp - 13+20+4= 24reps w/40lbs (not including bar weight) PR

Hammer Curls 1x15 - 25lbs --these were tough - easier this time, will move possibly to 30lbs next time.

ES for 1 minute for bicepts - worst stretch ever. I hate it

Pullthrough 3x10 - 120 lbs - Still a bit light...will up next time PR

ES for 1 minute for hams - I really hate this stretch

Seated Calve raise - 1x12 12s negs - 82.5lbs PR bbbbrutal

Pretty good day...oh btw I am entering a really amatuer powerlifting competition thats for fun at some church on October 18th. It will have squat, bench, deadlift - not in that order tho. ONe of the older guys said you lift in your weight class and guys will be lifting what I already lift if not a little lower or higher. So I have a pretty good shot at throwing up some good numbers. There is a trophy and I'll be sure to get my lifts on video for you guys to see if I actually do get to go god-willing. I'm very excited

 

[Fuglydude]

Congrats on the squat! Are you still bulking? How's the bodyweight and body composition?

 

[I-tallionStallion]

Congrats on the squat! Are you still bulking? How's the bodyweight and body composition?

Thanks Fugly

No, it's not really called bulking. It's more of getting bigger while shedding bodyfat. Last time I weighed myself I actually hit 225 lbs which was 2 1/2 pounds lighter than the end of my super squats.

In terms of body composition, I won't lie, I'm a slightly big dude and I have a 40 inch waist at 5'9ish. My chest is around 44-45 inches and is a whole lot better looking than in April. Also I have 17.2 inch arms and they look decent. Body fat percentage wise I'm not sure, I do have quite the gut though Hopefully by the summer it will be gone.

 

[I-tallionStallion]

Wednesday

Bench Press 15rp - 13+6+4= 23 reps w/155lbs PR

ES for chest...40 lbs - still very hard...trying to get past this one

Seated Db Press 20rp - 13+8+4= 25reps w/35lbs PR

ES for shoulders...very hard

Reverse Grip Bench Press 20rp - 13+8+4= 25 reps w/125lbs PR

ES for triceps w/35lbs ---ouch

Hammer Wide Pulldowns 15rp - 12+6+5= 23 reps w/120lbs PR

ES for back 1 minute - added 5 lbs

Deadlift 1x1 - 405 lbs 1x12 - 280lbs PR
-been awhile since I went over 400lbs. I forgot how brutal it was lol. I was very tired by the time I reached it so I don't think this number is bad. I could have went up a little but I decided it was risky.

Decent day...I'm sore as usual. DC does that to you. I'm always hurting somewhere.

 

[frenchbeauty]

1x12 - 280lbs Mannn that sounds hard. Keep up the good work Stall !

 

[Quagmire911]

Decent day...I'm sore as usual. DC does that to you. I'm always hurting somewhere.

Eat more

 

[I-tallionStallion]

Eat more

Haha afraid that isn't a cure when doing DC.

Btw..thanks Frenchie...just a tad hard lmao