TheStig's Workout Log

[TheStig]

Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
5 x 100 lbs (got em up finally lol)

Barbell Row
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs
1 x 225 lbs
1 x 225 lbs

Hang Clean (sucks without bumper plates, can't just throw the weight around)
6 x 135 lbs
5 x 185 lbs
4 x 205 lbs

Cable Flies
10 x 50 lbs
8 x 60 lbs
6 x 70 lbs
6 x 80 lbs

Barbell Dropset Curls
10 x 85 lbs
10 x 80 lbs
10 x 75 lbs
10 x 70 lbs
10 x 65 lbs
10 x 45 lbs
25 x 45 lbs (yeah I was chasing the pump haha)

Barbell Shrugs
3 sets of 8 @ 275 lbs

For a finisher I made up a quick little circuit. 3 rounds in 3 minutes, so it's ballz to the wall:

15 double unders
5 pullups
10 pushups

 

[Krueg]

100lb DB's?! Nice Work!

 

[TheStig]

Thanks dude! It's been one of my goals since high school, to get into the triple digit DBs! The only problem is that the gym I go to stops at 100s lol.

 

[Krueg]

Thanks dude! It's been one of my goals since high school, to get into the triple digit DBs! The only problem is that the gym I go to stops at 100s lol.

Guess you'll have to tell the gym owner to bring in more weight cause your starting to max out.

 

[TheStig]

Either that, or switch gyms lol

 

[TheStig]

Going to workout in a bit, gonna squat and deadlift. Not gonna go as heavy on the deads as I did last week because of the horrible back tightness I experienced, but I'll probably stay in the 225-275 range. Those are the only big lifts I wanna do, so I'll probably do whatever else I feel like before doing a circuit. The circuit will be the same as yesterday but with more rounds.

 

[TheStig]

Squat
10 x 135 lbs
8 x 225 lbs
6 x 315 lbs
5 x 345 lbs
5 x 365 lbs
6 x 315 lbs

Deadlift
10 x 135 lbs
8 x 225 lbs
4 x 275 lbs
4 x 275 lbs

Then I did 3 rounds of
15 double unders
5 pullups
10 pushups
in 3 minutes.

I thought about pushing for 5 rounds but realized fvck that as I was going through the 3rd round lol

 

[TheStig]

I feel so good today, I can't pass up another trip to the gym lol
Since I normally don't workout on Saturdays, it'll be a short mixed bag of lifts, not targeting any one area.
db press
squat
t bar row
pull ups
military press
skullcrushers
can't for get the dropset curls lol

 

[TheStig]

Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
5 x 100 lbs

Squat
10 x 135 lbs
8 x 225 lbs
6 x 315 lbs
8 x 225 lbs
10 x 135 lbs

T-Bar Row
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs

Thrusters
2 sets of 6 @ 135 lbs (they're f*ckin hard!)

Pullups
3 sets of 8

Dropset Curls
10 x 85 lbs
10 x 75 lbs
10 x 65 lbs
10 x 45 lbs

Skullcrushers
12 x 75 lbs
10 x 85 lbs
6 x 95 lbs

10 more pullups

Done.

 

[TheStig]

Trying something new today...gonna try and do more cardio and endurance exercises than usual today. I'll try this and see how it goes:
1 min jumping rope, 1 min rest, 10 sets
5-10(depends on muscle failure) pullups, 30 sec rest, 10 sets or as many as possible
10 pushups, 30 sec rest, 10 sets or as many sets as possible
25 Russian twists with a 10 lb medicine ball, 30 sec rest, for 5 sets
I'm gonna hit it heavy tomorrow but I still wanna get some work in today.

 

[TheStig]

That went well...and something like this:

For the pullups I alternated between chins and pulls every set, sets went 9,9,5,5,5,5,5,5,5,5 for a total of 58. I know it's not impressive compared to some people bangin out 100 but I was impressed with myself.

Then the pushups..they were interesting. I alternated between normal, diamond, wide, and left/right stagger. At first I thought it was too easy, doing 10 then resting 30 sec. It caught up to me though. By the time I got to my 6th set I hit muscle failure. So I did my 5 sets of Russian twists (weren't that bad) and banged out my last 4 sets of pushups. So I did end up doing all 100. Again I was satisfied with that.

Then the grand finale...the jump rope. By the 6th set I hit a good stride where it became easier, and stayed that way til the 10th set. So I then decided to practice my double unders. Until now I could only do them with a normal jump in between (double, single, double, single etc...) I have some friends who are really into crossfit, and they do them consecutively. Eventually I got into the right rhythm, got the hang of it, and did around 60, consecutively. In my mind I felt like this, http://www.youtube.com/watch?v=hXovowbMsLE, but in reality it was this, http://www.youtube.com/watch?v=rHTdBQDR9L8, just not as long lol.

I was pretty tired but I feel pretty good now, I love that feeling you get after some good cardio.

 

[TheStig]

Solid lift today.

Bench Press
10 x 135 lbs
6 x 225 lbs
4 x 245 lbs
5 x 225 lbs
5 x 225 lbs
28 x 135 lbs (goal was 30)

Shrugs
3 sets of 10 @ 225 lbs

Barbell Row
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs

Dropset Barbell Curls
10 x 85 lbs
10 x 80 lbs
10 x 70 lbs
10 x 65 lbs
10 x 45 lbs

Incline Bench Press
10 x 135 lbs
8 x 165 lbs
12 x 135 lbs

Dumbbell Bench Press
10 x 75 lbs
8 x 90 lbs
couldn't get the 100s up, my chest was shot

Barbell Skullcrushers
3 sets of 10 @ 75 lbs

For the finisher my friend and I alternated 1 min jumping rope for 10 sets, then 80 double unders

 

[TheStig]

Thanks man! I really, really used to hate squatting with a burning passion. I only did it when we had to back in hs, but I've come to realize how important it really is. Benching has always been that one lift where it seems I'm on an endless plateau, pretty frustrating but whatever. I really started getting into jumping rope when I did some research on alternative forms of cardio. I'm not a distance runner at all, so running 1, 2, 5, 10 miles is definitely a no-go. I have been losing some weight, and it all started when I got heavily into the jump rope. I'd never gotten lean from lifting alone, just bigger, so yeah I do see the great things that can come. Plus I feel lighter on my feet lol

I tell you every time I go to the gym draggin-a$$ tired I leave feeling better. Way to push through it.

- Keep it up.

I think that fact alone has actually helped me be consistent. I know that no matter how bad I may be dragging, I'll feel better after an hr or so in the gym.

- and I will

 

[TheStig]

Bout to lift in a bit. Lifts will probably be squat, db row, t bar row, db press, pullups

 

[TheStig]

Great workout:
Squat
10 x 185 lbs
8 x 225 lbs
6 x 275 lbs
5 x 315 lbs
4 x 245 lbs
3 x 365 lbs
2 x 385 lbs
6 x 315 lbs

Dumbbell Bench Press
8 x 75 lbs
6 x 90 lbs
4 x 100 lbs

Dumbbell Bent Over Row
10 x 75 lbs
8 x 90 lbs
6 x 100 lbs

T-Bar Row
10 x 135 lbs
8 x 180 lbs
6 x 225 lbs

Pullups
2 sets of 10

Then I did 10 sets of 25 double unders, totaling 250. MAN was I sweating. And while I was doing them a HB7.5 came over and started stretching by me on the mats (it was pretty hot), and kept looking over at me when she was on the tread mill. If I hadn't been so intensely into my workout I may have started a conversation lol. But nah, the gym is for work in my eyes.

 

[Krueg]

Killin it!

 

[TheStig]

Thanks dude!

 

[jackrogers]

thank you for the reply. i have started working on that.

 

[TheStig]

thank you for the reply. i have started working on that.

No problem man, just remember it takes time, consistency and dedication.

 

[TheStig]

Couldn't post today's lift yet, had a long ass night at work. I lifted with a friend who hasn't worked out in awhile so we took it easy.

Pullups
10, 10, 8, 5, 5, 5, 5, 5, 5, 5

Decline Bench Press
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
4 x 225 lbs

Pushups
10 sets of 10, various styles

Ab rollouts
3 sets of 10

50 Bicycle Kicks

Squats (focused on getting low....not like I don't already)
10 x 135 lbs
8 x 185 lbs
6 x 205 lbs
5 x 225 lbs
5 x 275 lbs
5 x 295 lbs
4 x 315 lbs

Jump Rope
a few minutes to warm up, then sets of 25 double unders....I think I only did 4 sets.....my legs are kiiiiiiiiiiiiilling me from hitting em hardcore the last few days.

I don't know if I wanna workout again tomorrow...I can't tell if the soreness needs to be worked out, or if I should rest. I guess I'll see how I feel tomorrow.