TheStig's Workout Log

[TheStig]

Hopefully it's not too far away

 

[TheStig]

Whoooooooo, another one in the books
Circuit Day
5 Back Squats (225 lbs)
8 Pullups
10 Rollouts
10 Russian Twists
12 Dips
15 Pushups
5 rounds

Feels pretty good to have done that in only 25 min, gotta step up my game now it's starting to get easy lol...well not easy just quicker

 

[Purefilth]

It never gets any easier. You just get stronger.

 

[TheStig]

That is very true

 

[TheStig]

Allllllllllllllll kindsssss of burnout and hypertrophy today
BB Day

note:exercises were not necessarily in this order, my log was screwed up. Also some exercises were combined for max burnout

Bench Press
15 x 135 lbs
12 x 185 lbs
10 x 205 lbs
8 x 225 lbs
3 x 245 lbs
13 x 135 lbs

Incline Bench/Dumbbell Flat Bench/Dumbbell Row
Incline:
15 x 135 lbs
10 x 155 lbs
DB:
9 x 90 lbs
5 x 100 lbs
DBR:
10 x 90 lbs
10 x 100 lbs

Barbell/T-Bar Row
BB:
12 x 135 lbs
10 x 155 lbs
10 x 165 lbs
T-Bar:
10 x 135 lbs (wide grip)
10 x 135 lbs (close grip)
8 x 180 lbs (wide grip)
8 x 180 lbs (close grip)
6 x 225 lbs (wide grip

Cable Flies
15 x 50 lbs
10 x 60 lbs
10 x 50 lbs

Dips with belt and chains to add weight
12 reps with 25 lb plate
12 reps with 25 lb plate
10 reps with 45 lb plate
8 reps with no weight

Finished off with 40 pullups, varying sets...i.e. do pullups til failure, wait a little bit, do more til failure etc etc...til I hit 40

 

[Purefilth]

Good hit bro.

 

[Krueg]

Good hit bro.

Agree, good work all around Stig.

 

[TheStig]

Thanks bros...feels good to know I'm not just fvckin around in the gym with no purpose (lol as if I ever thought I was). And damn I'm actually significantly sore right now for the first time in a long while. But yeah brad circuit training is definitely where it's at, the calorie burn you get is amazing. I'm ALWAYS completely drenched in sweat by the end of a good circuit.

 

[TheStig]

I feel sore and tired as fvck today....don't wanna take a rest day, so I'll change up the circuit to work out the soreness

 

[TheStig]

Hellllll to the mothafvckin yeah...
Circuit Day
made some unexpected, but welcomed gains here

each round was:
10 Dips (with a 50 lb dumbbell chained to me...gains)
6 Front Squats (205 lbs...gains)
10 Pullups (alternate between supinated and pronated each set)
For 5 rounds
then at the end I did ab rollouts, 2 sets of 12.

Since I wasn't feeling the greatest today, I decided to simplify my usual circuit down to the most effective exercises, and hit em fvckin hard. Something just came over me as I was contemplating a rest day...something like, 'what am I, some kind of phaggot vagina with no balls? I don't need a fvckin rest day.' And boy did I ever hit it hard, I think my front squats are starting to get more solid, which means weight should be going up regularly in the coming weeks. It's also nice that they help out with back squats too.

 

[TheStig]

Just had myself a good ass Heavy Day

Bench Press
10 x 135 lbs
5 x 225 lbs
5 x 245 lbs
2 x 265 lbs
1 x 275 lbs
1 x 285 lbs (PR!)
0 x 290 lbs (I was gassed at this point but had to attempt it anyway lol)
6 x 225 lbs

Deadlifts(no shoes)
warmup sets:
10 x 135 lbs
5 x 225 lbs
working sets:
5 x 295 lbs
5 x 315 lbs
4 x 335 lbs
1 x 355 lbs
1 x 365 lbs
0 x 375 lbs (pissed I didn't get this, reaaallly pissed)
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
1 x 315 lbs

Dips
4 sets of 8 with a 50 lb dumbbell chained to me

Pullups
all sets done with same 50 lb dumbbell, and an H indicates position was held as long as possible on the last rep
5,5,4H,5H,5H,2H,3H

I suppose I could have gotten 375 up, but I did NOT want to risk bad form. My back started to round a bit, and I felt I was rapidly falling out of form, so I dropped the bar and ended the rep....only made it part way up my shins. Deadlifts are NOT a lift where you wanna sacrifice form for more weight. As if any lift is though lol

 

[Purefilth]

Good work on the bench. If I get a spotter tomorrow I'm gonna go for another heavy one.

P.s. im still 1lb more

I'm gonna have to add dumbbells to dips too I think

 

[TheStig]

Good work on the bench. If I get a spotter tomorrow I'm gonna go for another heavy one.

P.s. im still 1lb more
HEY GUESS WHAT - http://www.youtube.com/watch?v=RFZrzg62Zj0
lol jk

I'm gonna have to add dumbbells to dips too I think

Thanks man. And yes adding weight to dips and pullups is fvcking awesome, can't believe I just now started doing it. I can almost literally feel my triceps exploding and getting fvcking massive, it's already making a difference. Even if you don't have access to a weightbelt with a metal loop for a chain, or a chain, you can still hold the dumbbell between your legs.

 

[Fuglydude]

Make sure you guys have a good weight belt that fits comfortably before doing weighted dips. I haven't done weighted dips in a long time, but found that having 110+ around your waist and doing dips between sets of DLs really helped to decompress the spine... Made deadlifting easier.

You'll be surprised how fast your weights on weighted dips will go up! My personal best was a triple w/ 145 lbs around my waist, going well below 90 degrees. I did this at around 180 lbs bodyweight.

I'd almost recommend against going to heavy if you really wanna focus on the triceps. When you get to 100 lbs or more its gonna be all available muscles to get you back up! Triceps are small muscles compared to your back/delts, etc... so they may not get as much recruitment... but at that point you probably don't care!

 

[TheStig]

Make sure you guys have a good weight belt that fits comfortably before doing weighted dips. I haven't done weighted dips in a long time, but found that having 110+ around your waist and doing dips between sets of DLs really helped to decompress the spine... Made deadlifting easier.

You'll be surprised how fast your weights on weighted dips will go up! My personal best was a triple w/ 145 lbs around my waist, going well below 90 degrees. I did this at around 180 lbs bodyweight.

I'd almost recommend against going to heavy if you really wanna focus on the triceps. When you get to 100 lbs or more its gonna be all available muscles to get you back up! Triceps are small muscles compared to your back/delts, etc... so they may not get as much recruitment... but at that point you probably don't care!

Thanks dude. Really interesting about the dips/deadlifts. The only good belt at my gym (1 peice of thick leather) works just fine for adding wieght, but as I'm getting a smaller waistline, it provides less support, so I think I'm gonna just go out and buy my own. Yeah I'm not really worried about necessarily making my triceps huge, I just noticed that adding weight really worked em more. I just wanna do more weight. And hooooly sh1t a triple with 145? Fvck dude lol

 

[TheStig]

Unexpectedly got the night off and got traded for tomorrow again, so I just haaad to hit up the gym for a Heavy Day, Part 2

Front Squat
10 x 135 lbs
8 x 185 lbs
5 x 205 lbs
3 x 225 lbs
Back Squat (loooooooow)
6 x 225 lbs
5 x 275 lbs
5 x 295 lbs
4 x 315 lbs
3 x 315 lbs
3 x 315 lbs
3 x 315 lbs
4 x 225 lbs
4 x 225 lbs
5 x 225 lbs
4 x 225 lbs

Yes, I realize that is a fvckload of sets. They weren't super heavy, but the reason there were so many with so few reps, is because I'm really fvcking determined to get my ass the fvck down. The 315 sets were parallel, but they got really tiring so I switched to 225 to get lower.

Dumbbell Bench Press
10 x 90 lbs
7 x 100 lbs
9 x 90 lbs

T-Bar Row
15 x 135 lbs
12 x 180 lbs
10 x 225 lbs
8 x 180 lbs
(my lats were burned the fvck out from these)

Push Press(fvcking weak I know)
5 x 115 lbs
5 x 135 lbs
5 x 135 lbs

I only have done military press on a smith machine, and it's fvcking up my shoulder, so I'm gonna start delving into the variations of OH Press with a barbell. Ah this is really an ego checker, because I'm weak as sh1t on OH Press due to never doing it much.

So to end I really wanted to burn myself out, and this is what I did:

Dips/Pullups Supersets
5 dips, 5 pullups, with 60 lb dumbbell chained to me
10 dips, 10 pullups, bodyweight
5 dips, 5 pullups, 60 pounder
10 dips, 10 pullups, bodyweight
10 pullups bodyweight, 2 more sets of 5 dips with a 60 pounder

Then I did a little ab circuit:
10 rollouts
10 russian twists with 10 lb medecine ball
10 leg raises with 10 lb medicine ball
3 rounds of this

And now I'm done and burned the fvck out, but I'm not necessarily tired, which is weird.

 

[TheStig]

Today is Memorial Day and the gym is closed. I don't wanna take 3 rest days in a row so I'll have to figure out a circuit I can do here at home. I'm thinking it'll involve pullups on the tree, pushups, might bust out the ol jump rope....something like that.

 

[TheStig]

Circuit Day
10 Tree Pullups
10 Pushups
30 sec plank
100 Jumps on the jump rope
5 rounds

Then my brother and I made a mini circuit out of each of those exercises at a super fast pace.

I did 5 pullups, he did 5, and so on, for 5 sets as fast as possible. Then we did pushups in that format, then planks, then jumps. All in all it was a good circuit.

 

[Purefilth]

Today is Memorial Day and the gym is closed. I don't wanna take 3 rest days in a row so I'll have to figure out a circuit I can do here at home. I'm thinking it'll involve pullups on the tree, pushups, might bust out the ol jump rope....something like that.

its mad that you and I seem to take the same rest days, I took two over the weekend too.:nervous:

 

[TheStig]

its mad that you and I seem to take the same rest days, I took two over the weekend too.:nervous:

Haha yeah I try to work out mon-fri and then take the weekend off. If I take the occasional mid week rest day then I make it up on Saturday. I did notice tomorrow is your chest day, and it's mine too lol.