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A Lifter's Iron Log...
- Thread starter ghettostudmuffin
- Start date
ghettostudmuffin
New member
Thanks guys.
ghettostudmuffin
New member
4-3-2011
Bench Day
Bench Press 135x8, 185x5, 225x5, 255x5, 275x8 pr, I actually wanted 9-10 reps, but it's still a 1 rep pr.
Incline Dumbell Bench 75's 5x8
Cable Pressdown #7, 5x10,10,10,9,9 form wasn't bad, but used plenty of body english on the last 3 sets to get those reps, got a great pump from these
Overall it was a decent workout. Not great, not bad.
Bodyweight 246lbs
Bench Day
Bench Press 135x8, 185x5, 225x5, 255x5, 275x8 pr, I actually wanted 9-10 reps, but it's still a 1 rep pr.
Incline Dumbell Bench 75's 5x8
Cable Pressdown #7, 5x10,10,10,9,9 form wasn't bad, but used plenty of body english on the last 3 sets to get those reps, got a great pump from these
Overall it was a decent workout. Not great, not bad.
Bodyweight 246lbs
ghettostudmuffin
New member
4-6-2011
Woke up feeling like an old fart today. I'm only 31, but lol I felt like a rusted old junker all day.
Full Squat barx5, 165x5, 275x5, 310x5 warmup
355x8 +9th with light spot. Belt and wrist wraps. One of the guys said if I dropped them any lower there'd be skidmarks on the floor lol.
Leg Press 470x4x18 np, max range of motion on these as always
Single Leg Calf Raise BW+25lbs db, 3x8
These are surprisingly difficult. I fully believe if you have good calf genetics that if you can do 2-3 sets of these with a 50lbs db for 15-20 reps you will have awesome calves. Arthur Jones originally made this statement and I wouldn't be surprised if it's in fact true.
Bodyweight 246ish
Overall a decent workout despite feeling a little tired/weakish today. My body might be fighting a bug.
Woke up feeling like an old fart today. I'm only 31, but lol I felt like a rusted old junker all day.
Full Squat barx5, 165x5, 275x5, 310x5 warmup
355x8 +9th with light spot. Belt and wrist wraps. One of the guys said if I dropped them any lower there'd be skidmarks on the floor lol.
Leg Press 470x4x18 np, max range of motion on these as always
Single Leg Calf Raise BW+25lbs db, 3x8
These are surprisingly difficult. I fully believe if you have good calf genetics that if you can do 2-3 sets of these with a 50lbs db for 15-20 reps you will have awesome calves. Arthur Jones originally made this statement and I wouldn't be surprised if it's in fact true.
Bodyweight 246ish
Overall a decent workout despite feeling a little tired/weakish today. My body might be fighting a bug.
ghettostudmuffin
New member
4-8-2011
Deads Day
Deadlift 135x5, 225x5, 315x3, 405x1 warmup, I was supposed to pull 405 for max reps, but all the powerlifters were egging me on to go heavier so...
500x3
Pulled 500 last week with some change left over, today pulled it for 3 reps. Definitely that 3rd rep was the hardest I have ever pulled. I don't even want to know what my face looked like on that one.
Power Shrugs 135x5, 225x5, 315x5, 385x5x5
Stiff-legged Deadlift 295x12 feel these good right under the ass cheeks lol.
Wide Grip Cable Pulldowns #11, 5x10 good sets here
Super Strict DB Row 50x2x8, I can row alot more if I go looser style, but it seems to be the one exercise that aggravates my outer left elbow so I'm keeping the rows lighter and stricter.
Bodyweight 246-247lbs
Great Workout. Had my step bro lifting with me. His second time in the gym over the last 2 weeks with me after not doing any lifting in like 6 years. He's 6'2", 215lbs and he "almost" deadlifted 405 today and benched 200. He got the 405 half way up before stalling so I know he was good for 385 np and he did bench the 200. That's untrained...
Needless to say he has awesome strength potential.
Deads Day
Deadlift 135x5, 225x5, 315x3, 405x1 warmup, I was supposed to pull 405 for max reps, but all the powerlifters were egging me on to go heavier so...
500x3
Pulled 500 last week with some change left over, today pulled it for 3 reps. Definitely that 3rd rep was the hardest I have ever pulled. I don't even want to know what my face looked like on that one.
Power Shrugs 135x5, 225x5, 315x5, 385x5x5
Stiff-legged Deadlift 295x12 feel these good right under the ass cheeks lol.
Wide Grip Cable Pulldowns #11, 5x10 good sets here
Super Strict DB Row 50x2x8, I can row alot more if I go looser style, but it seems to be the one exercise that aggravates my outer left elbow so I'm keeping the rows lighter and stricter.
Bodyweight 246-247lbs
Great Workout. Had my step bro lifting with me. His second time in the gym over the last 2 weeks with me after not doing any lifting in like 6 years. He's 6'2", 215lbs and he "almost" deadlifted 405 today and benched 200. He got the 405 half way up before stalling so I know he was good for 385 np and he did bench the 200. That's untrained...
Needless to say he has awesome strength potential.
ghettostudmuffin
New member
Thanks guys.
4-11-2011
Bench Day
Bench Press 165x8, 231x3, 265x3 warmup
292.5 x5+2 forced reps. Coach was spotting and said he barely even touched the bar on the 2 forced reps. We were using kilo plates.
Dumbell Bench 80's 5x10
Cable Pressdown #7, 5x12,11,10,9,8 The first set was very solid and strict, most of the second set was really good form, the 3rd set started using a little body english on like the 8th rep and up, 4th and 5th sets no more than 6 strict before they started getting loose.
Bodyweight 247lbs
Solid workout today.
4-11-2011
Bench Day
Bench Press 165x8, 231x3, 265x3 warmup
292.5 x5+2 forced reps. Coach was spotting and said he barely even touched the bar on the 2 forced reps. We were using kilo plates.
Dumbell Bench 80's 5x10
Cable Pressdown #7, 5x12,11,10,9,8 The first set was very solid and strict, most of the second set was really good form, the 3rd set started using a little body english on like the 8th rep and up, 4th and 5th sets no more than 6 strict before they started getting loose.
Bodyweight 247lbs
Solid workout today.
