TheStig's Workout Log

TheStig

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I've been working out again (after a couple years of not working out regularly) and figured it'd be a good idea to keep a log for myself. Mostly to keep better track of how I'm doing, instead of figuring out what I've done or not done in the current week just by trying to remember. So here's what I've got in store for myself tomorrow.

Morning Circuit (before work)
3 min jump rope
25 bench presses @ 135 lbs
2 min jump rope
25 squats @ 185 lbs
2 min jump rope
25 db curls (each hand) @ 30 lbs
2 min jump rope
25 skullcrushers @ 55 lbs
2 min jump rope
25 face pulls @ 110 lbs
2 min jump rope
25 leg raises w/ small medicine ball
2 min jump rope
3 sets of pullups to failure
3 min jump rope

Evening Ladder Workout
#reps(weight in lbs)

Bench Press
15 (135)
7 (185)
5 (205)
4 (225)
5 (205)
7 (185)
15 (135)
Squat
9 (185)
7 (205)
5 (225)
4 (275)
3 (295)
2(315)
3 (295)
4 (275)
5 (225)
7 (205)
9 (185)
Barbell Row
10 (135)
8 (165)
6 (185)
8 (165)
10 (135)
Military Press
8 (115)
5 (135)
4 (145)
5 (135)
8 (115)
Barbell Curls
12 (65)
10 (75)
8 (85)
6 (95)
8 (85)
10 (75)
12 (65)
Tricep Ext
12 (70)
10 (80)
8 (90)
6 (100)
8 (90)
10 (80)
12 (70)

I've done these two workouts before separately but I'm feeling extra motivated right now lol so I'm gonna hit it hard tomorrow.
 

TheStig

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Just finished my circuit and am about to head to work. Man that sucked! In a good way though lol. Only did about a min on the jump ropes towards the end cause of an upset stomach but it still killed me. Time to recharge and lift heavy tonight.
 

TheStig

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Well after a solid hr and a half I did my ladder workout and I feel great. I didn't end up doing tri ext but did more skullcrushers cuz I got a great pump from them this morning. Did 15(35lbs), 12(45lbs), 10(55lbs), 8(65lbs), 6(75lbs), 4(85lbs) and back on up the ladder. The squat racks were all taken for quite awhile so while I was waiting I did some facepulls (stacked that b*tch too) and got an even better back workout than I thought. Pretty happy with my squatting as I did 4 reps of 295 and 315 instead of 3 and 2. Overall good day and I feel good. I think I'll workout Saturday next to give myself a rest day tomorrow.

Edit: I also sucked ass on the mil press (weird shoulder pain) and ended up just doing 3 sets, 8 reps per set, of 115. I really gotta get off the smith machine for that, the military press is the only lift I do on it but it fvcks up my form bad.
 

TheStig

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Headin up to the gym

2 minute jump rope
25 Russian twists
Bench Press
15 @ 135 lbs
10 @ 185 lbs
6 @ 205 lbs
4 @ 225 lbs
Squat
10 @ 205 lbs
8 @ 225 lbs
6 @ 275 lbs
4 @ 295 lbs
4 @ 315 lbs
3 @ 335 lbs
1 minute jump rope
25 Russian twists
Barbell Row
10 @ 135 lbs
8 @ 155 lbs
6 @ 165 lbs
Military Press
10 @ 135 lbs
8 @ 145 lbs
6 @ 165 lbs
1 minute jump rope
25 Russian twists
Drop Set Barbell Curls
10 @ 85 lbs
10 @ 75 lbs
10 @ 65 lbs
10 @ 45 lbs (bar)
Repeat
Hang Clean
8 @ 135 lbs
6 @ 165 lbs
4 @ 185 lbs
1 minute jump rope
25 Russian twists
Dips with 45 lbs
15, 12, 10
Pull ups
3 sets to failure
1 minute jump rope
25 Russian twists
 

TheStig

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Workout today went well. I ended up lifting with one of my buddies and instead of jumping rope and doing Russian twists, we ended up doing a final marathon set of leg raises with a medicine ball.
 
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TheStig

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Going up to lift in a little bit, the focus today will be chest. I don't usually focus on 1 muscle group but lately I've noticed my chest could be larger.

Bench Press
12 x 135
10 x 185
8 x 205
6 x 225
rep out at 235, probably will only get 2 or 3

DB Bent Over Row
Each Side
12 x 80
10 x 90
8 x 100

Incline Bench Press
12 x 135
10 x 155
8 x 175
6 x 185

Leg Raises with medicine ball
3 sets of 10

Cable Flies
Haven't done them in a really long time so not sure on the weight
but I'll do sets of 12, 10, 8, and 6

Barbell Curls
12 x 65
10 x 75
10 x 85
8 x 95

Dumbbell Bench Press
10 x 70
8 x 75
6 x 80
3 or 4 x 90

Pullups til failure
 

Krueg

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Chest day looked brutal, bet you got a good pump going!
 

TheStig

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Yes it was! My shoulder veins are pretty pumped right now lol. It went good until I got to the DB Press, did 10 x 70, 8 x 75, then when I got to the 80s my chest burned out after 3 reps and I said screw it lol and went and did my pullups. Did 7 close grip then hit muscle failure, did 5 more of those, then went to wide grip and somehow I was able to grind out 5 more.

Edit: With the flies I ended up setting each side to 50 lbs to start, then went up 10 lbs each set til I got to the 6 rep set, I just left it at 70. And though it was was tough it wasn't nearly as brutal as that circuit I did last Thursday. Felt like I wanted to puke towards the end.
 

TheStig

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Man I feel like I have a knife in my gut! Lifted with a buddy today and he's a super ab freak, so he supersetted every lift he did with ab stuff, and we both did an ab finisher. It was chest day for him and I was feeling alright from yesterday so I did a couple of the same things I did yesterday but branched off a little.

Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
5 x 225 lbs
2 x 235 lbs

V-ups with a 60 lb dumbbell and an 8 lb medicine ball - - don't ask how lol it sucked

Squat
15 x 135 lbs
12 x 185 lbs
10 x 205 lbs
7 x 225 lbs
5 x 275 lbs
5 x 295 lbs
4 x 315 lbs
2 x 335 lbs

jumped rope for a couple mins after this instead of doing ab sh1t

DB Bent Over Row
each side
12 x 80 lbs
10 x 90 lbs
8 x 100 lbs

Incline Bench Press
Was reaaaally burned out at this point especially from doing it yesterday
10 x 135
8 x 155
10 x 135

more jumping rope

Barbell Curl
12 x 65 lbs
10 x 75 lbs
8 x 85 lbs
8 x 90 lbs

and for the finisher.....
ab rollouts 3 x 10reps

and that last little exercise is why my abs are so sore. he did sets of 25, 15, 15, and 25 though. the sets of 25 are straight on and the sets of 15 were for each side. damn that woulda been the end of me if I attempted that lol
 

Krueg

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Man, your Abs are gonna be screaming tomorrow.
 

TheStig

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They do now, every time I move I can hear em lol
 

TheStig

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Gonna go and lift in a half hr or so. Kinda unsure what I wanna do exactly but I know for sure that I wanna get some benching, squatting, and cleaning in. No abs today as I'm still recovering from Tuesday haha. Probably hit some barbell row, pullups, jump rope. Ahhhh and skullcrushers. I really hate going to the gym without a super solid idea of what I need to do. It happens once in a while because I make my own workouts based on what I did in football, and don't follow a strict program.
 

TheStig

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Well that turned out to be the best workout since some of my best football workouts. I went to work in that gym and I feel awesome!

3 min jumping rope

Bench Press
15 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
really need to lay off the chest exercises for a while, it's getting burned out

Barbell Rows
10 x 135 lbs
8 x 155 lbs
6 x 165 lbs
4 x 185 lbs
4 x 195 lbs

1.5 min jumping rope

Skullcrushers
12 x 45 lbs
10 x 55 lbs
8 x 65 lbs
6 x 75 lbs
4 x 85 lbs
4 x 95 lbs

SQUATS! (good squat results, makin allllll kinda gaaaainzzz)
10 x 135 lbs
9 x 185 lbs
8 x 205 lbs
7 x 225 lbs
6 x 285 lbs
5 x 295 lbs
4 x 315 lbs
4 x 335 lbs
3 x 355 lbs
(jumped rope and stretched between heavy sets to loosen the legs)

Face Pulls
12 x 90 lbs
10 x 100 lbs
10 x 110 lbs
8 x 120 lbs
6 x 130 lbs
6 x 140 lbs
4 x 150 lbs

2 min jumping rope

Wide Grip Pullups
sets of 7, 7, 5

And for the finale.....

1 min jumping rope
5 close grip pullups
repeated 6 times

And that's all folks. Man I'm seriously riding a high right now. I feel like I'm on top of the fvcking world! Three different people I know commented on how my physique is tightening up, one of whom mentioned I'm shredding down nicely. I'm telling you guys, JUMPING ROPE WILL GET YOU RESULTS, especially if you hate running, like me.

Btw I'm 6'2", ~225 lbs, was gonna post it in the OP of this log but I forgot.
 

Krueg

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TheStig said:
I really hate going to the gym without a super solid idea of what I need to do. It happens once in a while because I make my own workouts based on what I did in football, and don't follow a strict program.
Personally, I bring a note book with me when I go to the gym. Before I go, I'll write down what Im doing this day based off my training percentages. Then, I'll list the other exercises I'm doing but leave blank spaces; so I just fill in the sets, reps, and weight as I go through my training. This way I always know what I'm doing and keep track of progress..
 

TheStig

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Krueg said:
Personally, I bring a note book with me when I go to the gym. Before I go, I'll write down what Im doing this day based off my training percentages. Then, I'll list the other exercises I'm doing but leave blank spaces; so I just fill in the sets, reps, and weight as I go through my training. This way I always know what I'm doing and keep track of progress..
Yeah that's sort of the reason I made this log, but it's still not quite thorough enough, so yeah I'm gonna try that out.
 
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TheStig

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Going up to lift in a few min and I came up with a cool circuit that is short and sweet. I've got cardio, a pushing movement, a pulling movement, and legs all in one.

1 min jumping rope
7 pullups
10 pushups
10 squats @ 135 lbs

Not sure how many times I'll go through this but my benchmark will be 5 rounds, take a break and then do 5 more.
 

TheStig

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So I did it for 5 rounds, took a rest and did some hammer curls and tri pushdowns just to get an arm pump going (like I didn't have one already haha), then did only 3 more rounds. That was a b1tch! But definitely a satisfying little workout. Now it's off to the woods to do some paintballin.
 

TheStig

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I've realized I already have a good amount of muscle on me for now, so tomorrow I'll do another circuit. Each round will be:

1 min jump roping
7 wide grip pullups
10 wide pushups
1 min planks
25 double unders
7 close grip pullups
10 diamond pushups
25 russian twists with 35 lb plate

Not sure how many rounds I'll do in total, but I'll shoot for 3. Looks like it's gonna suck but hey, no pain no gain, right? haha
 
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TheStig

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Holy fukcing sh1t that sucked ass. Going for 3 rounds was a good estimate, because any more than that and I might be dead lol. First round took about 5 min, and the next two probably were closer to 6 or 7. Total time it took me was a little over a half hour including breaks in between rounds. I may just stick to this routine for a little while as it's short, sweet, and wipes the floor with me. Not exclusively, just alternate between normal lifting and this, every other day I workout.
 

TheStig

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Good gym session today (chest day):

Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
3 x 245 lbs
1 x 255 lbs
4 x 225 lbs
4 x 225 lbs
25 x 135 lbs

Dips
4 sets of 12 with 45 lb plate

Drop Set Curls (got a killer pump)
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs
and repeat

Incline Bench Press
10 x 135 lbs
10 x 135 lbs
7 x 160 lbs

Decline Bench Press
10 x 135 lbs
8 x 185 lbs

Cable Flies (varying heights)
10 x 60 lbs
10 x 60 lbs
10 x 50 lbs

Squats
10 x 185 lbs
8 x 205 lbs
6 x 225 lbs
4 x 275 lbs
4 x 295 lbs
4 x 315 lbs

I was with my lifting buddy again and I came up with a killer finisher that we ended up doing. I did a farmer's walk/carry with 90 lb dumbbells in each hand, for one lap around the track. My friend then does pullups to failure and pushups to failure while I do my lap. After I do my lap, I hand off the dumbbells to him and do my sets of pullups and pushups while he walks.

I'm gonna start incorporating farmer's carries into my workouts because they really are a full body workout and are tough lol.
 
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