ghettostudmuffin
New member
It's been a long time since I've been on the board and I thought I'd start up another journal as I have missed the extra motivation it provides putting it out there for other's to see.
Beyond that, there are some great people on this board who's posts I value.
For anyone who may have pm'ed me or asked a question and never got a response I apologize for that.
Last 2 workouts off memory:
Workout 1
Barbell Clean and press
135x1, 145x1, 155x1, 175x1=miss, no biggie, wasn't feelin strong on presses anyhow that day
Barbell Clean and Jerk
185x1, 205x1=called it quitsies cuz my shoulder strength was a joke
One-arm DB snatch
35x1, 50x1, 60x1, 70x1, 80x1, 90x1, 100x1, 110x1 right, close, but no cigar left
Barbell full squat(raw)
135x1, 155x1, 185x1, 205x1, 225x1, 250x5
strict chinups
5 reps
parallel grip chins
5 reps
Nautilus pullover
120x6-first time using the machine and played it light
Overall a decent workout. I was happy with the squats. All atf and good reps. First time I've done more than a single rep on squats in about 2 months.
Workout 2
It was the day before Labor day(today) and I got to the gym with 30 minutes to workout before closing.
Barbell Deadlift
135x5, 185x5, 225x5, 250x5, 275x12
Barbell Bench
135x5, 155x5, 185x5, 205x6 all good reps. One pisser though. The damn flooring in the gym(I moved to a different area and gym) is this hard rubber stuff almost like linoleum and it's slick. I cannot get a good footing on it when benching. Probably great for a bodybuilder that doesn't want to use leg drive. Piss poor for a guy looking to maximize his bench. I am quickly gonna find something to remedy that whether I get different shoes that grip the floor or fucking bring in mats that stick to the floor that my feet will stick to. I could immediately notice the difference in having no leg drive. I felt less stable and secure as well as not being able to get the body into the lift to generate full power. I would guess without leg drive I'm losing about 15-20lbs. on the bench. This issue will be resolved...
Not bad. Deads felt light. Maybe coulda popped 15 reps on on the deads, but I think my brain would have exploded by then. As it was, I was breathing like a locomotive for 5 mintues afterwards. I like high rep deads every once and awhle, but sets of 3-5 is where it's at imho.
That's it for now. I'm gonna start ,y second DF 5x5 next monday. Resting this whole week although I'll do some light cardio throughout the week. Then I'm gonna hit the 5x5 hard.
Goal for this cycle will be to train hard, sleep 7 hours an ight on week days and as much as I feel like on weekends, use good form, eat alot and get stronger.
Would like to put up:
bench press 210x5x5, 225x1x5, 220x3x3, 235x1x3
full squat 245x5x5, 265x5, 255x3x3, 275x1x3
deadlift 285x5x5, 315x5, 295x3x3, 325x1x3
All the accesories I'm not as concerned with so long as they go up.
Current stats:
5.8.5"
220lbs
Beyond that, there are some great people on this board who's posts I value.
For anyone who may have pm'ed me or asked a question and never got a response I apologize for that.
Last 2 workouts off memory:
Workout 1
Barbell Clean and press
135x1, 145x1, 155x1, 175x1=miss, no biggie, wasn't feelin strong on presses anyhow that day
Barbell Clean and Jerk
185x1, 205x1=called it quitsies cuz my shoulder strength was a joke
One-arm DB snatch
35x1, 50x1, 60x1, 70x1, 80x1, 90x1, 100x1, 110x1 right, close, but no cigar left
Barbell full squat(raw)
135x1, 155x1, 185x1, 205x1, 225x1, 250x5
strict chinups
5 reps
parallel grip chins
5 reps
Nautilus pullover
120x6-first time using the machine and played it light
Overall a decent workout. I was happy with the squats. All atf and good reps. First time I've done more than a single rep on squats in about 2 months.
Workout 2
It was the day before Labor day(today) and I got to the gym with 30 minutes to workout before closing.
Barbell Deadlift
135x5, 185x5, 225x5, 250x5, 275x12
Barbell Bench
135x5, 155x5, 185x5, 205x6 all good reps. One pisser though. The damn flooring in the gym(I moved to a different area and gym) is this hard rubber stuff almost like linoleum and it's slick. I cannot get a good footing on it when benching. Probably great for a bodybuilder that doesn't want to use leg drive. Piss poor for a guy looking to maximize his bench. I am quickly gonna find something to remedy that whether I get different shoes that grip the floor or fucking bring in mats that stick to the floor that my feet will stick to. I could immediately notice the difference in having no leg drive. I felt less stable and secure as well as not being able to get the body into the lift to generate full power. I would guess without leg drive I'm losing about 15-20lbs. on the bench. This issue will be resolved...
Not bad. Deads felt light. Maybe coulda popped 15 reps on on the deads, but I think my brain would have exploded by then. As it was, I was breathing like a locomotive for 5 mintues afterwards. I like high rep deads every once and awhle, but sets of 3-5 is where it's at imho.
That's it for now. I'm gonna start ,y second DF 5x5 next monday. Resting this whole week although I'll do some light cardio throughout the week. Then I'm gonna hit the 5x5 hard.
Goal for this cycle will be to train hard, sleep 7 hours an ight on week days and as much as I feel like on weekends, use good form, eat alot and get stronger.
Would like to put up:
bench press 210x5x5, 225x1x5, 220x3x3, 235x1x3
full squat 245x5x5, 265x5, 255x3x3, 275x1x3
deadlift 285x5x5, 315x5, 295x3x3, 325x1x3
All the accesories I'm not as concerned with so long as they go up.
Current stats:
5.8.5"
220lbs