TheStig's Workout Log

[TheStig]

Good work all around, all those compound lifts in one session looks brutal, don't know how you do it.

Thanks man, yeah yesterday was the most exhausted I've been in a while, but it felt really good. Back in high school our lifting sessions were formatted like this:
-3 core compound lifts (bench, squat, power clean, dead lift, or variations i.e. close grip bench, hang clean, clean and jerk, straight leg dl, box squat, etc...)
-accessory lifts (usually one or two per compound)
-ab/core exercises (usually in the form of an impossible finisher we did as a team)
-sprints/agility

So I'm sort of used to it lol

 

[TheStig]

Today was simple
-50 push ups
-50 pull ups
-50 dips
-50 rollouts
20 min walk to cool down

 

[TheStig]

Day 1
Body Weight Workout
Today has been the hardest workout I can remember doing in recent history, I feel like straight up sh1t but I know when the initial sh1tty feeling wears off I'll feel fvcking great as always:

quick 1/2 mile walk
*50 squats @225lbs
*50 pull ups
*50 push ups
*50 ab rollouts
*50 dips
1/2 mile cool down walk

I think today sucked so much is because I added squats, bringing a whole new dynamic into the workout. Whenever I squat it's usually for strength, never for endurance, so this was definitely a nice change.

 

[TheStig]

So I was thinking today....and I've finally figured out a definite routine/schedule for my work outs, after trying a bit of everything. I'm going to combine powerlifting, bodybuilding, and olympic lifts with a bit of stuff reminiscent of crossfit.

Day 1(was today)
- body weight oriented circuit
*50 squats @225 lbs
*50 pull ups
*50 push ups
*50 ab rollouts
*50 dips

Day 2(will be tomorrow)
- bodybuilding and powerlifting oriented
*bench press, barbell and dumbbell
*military press
*incline/decline bench
*all types of rows
*dropset curls/skullcrushers
*any other push/pull types of lifts
*shrugs
*flys
*jump rope at the end

Day 3
- body weight oriented circuit

Day 4
- olympic/powerlifts
*squats (heavy)
*power/hang cleans (heavy)
*sumo/reg deadlifts
*jump rope at the end

And back to day 1. So far the way I've been doing the body weight circuits is as follows: 10 squats, 10 pull ups, 10 push ups, 10 rollouts, 10 dips, rinse and repeat x5. As I progress I'll look to up the reps each round to 12 or 15, keeping the # of rounds at 5.

As for the bodybuilding day.....there is a ton of volume with everything I have listed..too much actually so I'll have to split that into A and B workouts.

The body weight oriented workouts will be more for muscular endurance and overall fitness, bodybuilding day will be for volume, and oly/power day will be to build strength. I'm gonna give this a go for awhile and see how it goes..I'm pretty excited now that I have an actual plan, and a plan that I came up with myself no less.

So there's my custom split. 4-5 days per week probably. 3 out of the last 4 weeks I've lifted 5 days and 1 of the 4 weeks I did 4 days, so we'll see. Weekends are rest days.

 

[TheStig]

BB Day Workout A
*Barbell Bench Press
*Incline Barbell Bench Press
*Barbell Military Press
*Barbell Rows
*Face Pulls
*Dropset Barbell Curls
*Shrugs
*Jump Rope

BB Day Workout B
*Dumbbell Bench Press
*Decline Barbell Bench Press
*Barbell Military Press
*T Bar Rows
*Dumbbell Rows
*Flys
*Skullcrushers
*Jump Rope

Random ab work may be thrown in.

 

[TheStig]

BB Workout A
Bench Press
12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
5 x 225 lbs
15 x 135 lbs

Barbell Row
12 x 135 lbs
10 x 165 lbs
8 x 185 lbs
15 x 135 lbs

Shrugs
3 sets of 12 @225 lbs

Incline Bench Press
10 x 135 lbs
10 x 135 lbs
6 x 135 lbs
(I know I suck at incline)

Military Press
9 x 135 lbs
7 x 135 lbs
6 x 135 lbs
6 x 135 lbs
6 x 135 lbs

Face Pulls
15 x 110 lbs
12 x 120 lbs
10 x 130 lbs
8 x 140 lbs
6 x 150 lbs

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

Did about 5 minutes of jump rope afterwards....I just wasn't feeling it for some reason. Other than that, pretty good day.

 

[TheStig]

Bodyweight Circuit Workout
*10 Squats @225 lbs
*10 Pull ups
*10 Push ups
*10 Ab rollouts
*10 Dips
x5

Instead of taking a half hour, this only took me 25 min, and felt a hell of a lot harder and easier at the same time. Easier because I've now done this workout three times, and harder because I rested a lot less in between sets, hence being 5 min faster overall.

 

[TheStig]

Took a rest day yesterday because I had to work late and had plans for the evening, which did me good because today I felt super fresh and ready to go.

Strength Day
Squat
(warmup sets)
10 x 185 lbs
8 x 225 lbs
6 x 255 lbs
6 x 275 lbs
(working sets)
5 x 315 lbs
5 x 365 lbs
4 x 385 lbs
4 x 405 lbs
2 x 415 lbs (PR!)
1 x 425 lbs (PR!)

Power Clean
5 x 135 lbs
5 x 185 lbs
5 x 205 lbs

Sumo Deadlift
2 sets of 10 @ 225 lbs

Played some basketball afterwards for a little cardio. Good day since I had 2 PRs in one session on the same lift haha

 

[Purefilth]

Good work here man.

Im going into cut, so Im gonna steal your bodyweight circuit buddy
The squats - are they wieghted? or just as you are?

 

[TheStig]

Good work here man.

Im going into cut, so Im gonna steal your bodyweight circuit buddy
The squats - are they wieghted? or just as you are?

Cool dude, it's a killer workout. I'm 6'2" and weigh 225 lbs, so yeah they're weighted back squats with 225 lbs. My thinking was to have my body weight on the bar, so for you, the weight you would load up would be however many kg you weigh.

 

[Purefilth]

Cool dude, it's a killer workout. I'm 6'2" and weigh 225 lbs, so yeah they're weighted back squats with 225 lbs. My thinking was to have my body weight on the bar, so for you, the weight you would load up would be however many kg you weigh.

ill have to do horizontal leg press - it seems to be easier on the knees, but cool

 

[TheStig]

ill have to do horizontal leg press - it seems to be easier on the knees, but cool

Nothing touches squats lol but you should still be good as long as you're getting your full body, which was the reason I put a leg exercise in this circuit.

 

[Krueg]

2 x 415 lbs (PR!)
1 x 425 lbs (PR!)

Nice Double Dip on the PR's.

 

[TheStig]

Bodyweight Circuit Workout
*10 Squats @225 lbs
*10 Pull ups
*10 Push ups
*10 Ab rollouts
*10 Dips
x5

My little brother came and did this with me today(he's 14) and pushed through pretty well for what he was able to do. He only did 135 lbs on the squat but I was dogging him on getting low lol

 

[TheStig]

Nice Double Dip on the PR's.

Thanks man!

 

[TheStig]

Whooooo, I'm feeling some skin-tearing pumps after this one. I decided because it's a new week, and I've done this workout for a couple weeks now, I upped the rep count from 10 to 12.

Bodyweight Circuit Workout
*12 Squats @225 lbs
*12 Pull ups
*12 Push ups
*12 Ab rollouts
*12 Dips
x5

It really was a struggle to finish, but I did it, and it wasn't pretty lol

 

[TheStig]

Good session today

BB day
Bench Press
15 x 135 lbs
12 x 185 lbs
10 x 205 lbs
5 x 225 lbs
15 x 135 lbs

Dumbbell Row
10 x 80 lbs
10 x 90 lbs
10 x 100 lbs

T-Bar Row
10 x 135 lbs
8 x 180 lbs
8 x 225 lbs (PR)

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

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

Dips supersetted with leg raises
3 sets of 10 dips + 10 leg raises

Dumbbell Flys
20 x 30 lbs
15 x 30 lbs
15 x 30 lbs

Decline Bench Press
10 x 185 lbs
9.5 x 205 lbs

For a finisher we loaded up a 25 lb plate on each side of an EZ Curl bar(75 lbs), and bench pressed it until failure, then immediately doing skullcrushers til failure, and then again immediately after put our feet up on a bench and did pushups til failure. I did 40 reps of bench, 6 skullcrushers and 5 pushups.

Then after I got home my little brother and I fvcked around on the jump rope for 15 min lol.

 

[TheStig]

Well, there's another one in the books

Bodyweight Circuit Workout
*12 Squats @225 lbs
*12 Pull ups
*12 Push ups
*12 Ab rollouts
*12 Dips
x5

Definitely not as hard this time around with the 12 reps...probably helps that I got a better night's sleep last night lol

 

[TheStig]

Today wasn't really anything....I'm gonna lift real heavy tomorrow, and I didn't quite wanna take a rest day today, so I did some cardio and a mixed bag of lifts.

Jump Rope
1000 jumps + 150 Double Unders

Pullups
2 sets of 10

Dips
2 sets of 10

Military Press
2 sets of 8 @135 lbs

Cable Crossovers
2 sets of 10 @50 lbs

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

And then I ended with 50 more doubles. It was good for what it was...I think doing something is better than nothing, and I feel better now than I would have if I did nothing at all.

 

[Purefilth]

So yesterday was maent to be my rest day too, but I came here, saw ^^^^ and said fuggit!
Hit quads, calves and abs - Hard - my legs was shaking like mad- could barely push down on the clutch! Walkedd like I'd been azzraped for about 3 hours (hamstring was gone already from deads yesterday)

Thanks for the inspiration