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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
 
Yep, great workouts. Looking forward to following your progress. What are your goals right now? Just to get stronger at the basics?
 
Thanks for the kind words guys.

My goals. Hmm, they have changed so much since I started training that it almost comes down to a generic just get stronger and bigger.

Long term goals though?

bodyweight 225-240lbs. Bodyfat %? Just that I look frickin big and strong and not a fatass.

Strength?

Hard to say now after reflecting on it. I don't want to put down a number that limits me or might be totally unachievable.

Also, thinking about lifting today I may not do another DF 5x5 starting next monday. It sounds great and it's an outstanding routine when followed right and worked hard on, but I might do something else.

I have really grown to like heavy one-arm dumbell snatches and my traps seem to like them as well.

I have to admit that although I have not been on the site in probably a year, I alos had a period of about 4.5 months where I was in a depression from my grandma dying and me moving so I was in a depressed funk.

One positive thing I picked up before coming back to the gym was rock lifting. I like picking up heavy rocks.

I have a granite rock in my backyard that weighs 290lbs and I can chest it using the atlas stone style of basically stiff-legging it onto my kness and then I sorta bear hug/underarm it and extend the hips forward while leaning back and raise it to upper chest height. Tears my forearms up. Tried simulating the lift in the gym and I can stack 275lbs of plates on each other and lift it in a similar fashion.

I'm seriously thinking about making a bunch of concrete atlas stones ranging from 100-150-200-250-300-350.

I squatted a part of a cutoff tree that my buddy raised up with a medium sized excavator. The tree was about 225-250lbs and about 8 feet long and around 14" in diameter.

Nothing to brag about, but the way it makes your head lean forward and the way you have to rap your arms around the log to keep it in place means you have a REALLY hard time getting any upper body tension. The tension in my gut was probably one of the strongest contactions I've ever felt there. It literally locked up. It was also a very difficult squat as it really put the tension on the abs and made the legs work even harder since you can't lock the upper body.

It's laying out there right now staring back at me, heavy bastard.

I almost tried to do it milo style, but decided against it because of the awkward diameter of it. Not worth tearing up my shoulder.

Another exercise I came across is the turkish getup and man I think that is a cool ass exercise. It's fun, brutal when done with a heavy enough weight, and requires abs crunchign strength, tension, balance, singel leg strength as I basically lunge the weight up. I've managed a 110lbs dumbell each arm so far. Don't want to drop the exercise.

Later tonight I'll probably put down a possible routine to start next week or later this week. The DF 5x5 is still a possible go, but I've aquired some lifts that I really want to keep going. What I like most about the DF 5x5 is it is a plan, and it has good volume, and good strength building and builds a solid foundation and mass using the best of the basic compound exercises.

I'll probably make a routine with some of the design and philsophy of the DF 5x5, but tailored to what I want to do right now.

Catch ya later amigo's.
 
That sounds like some great lifting. I've toyed w/ sandbags and man, they'll humble you. Lifting any odd object is a pretty humbling, full body experience. LoL Nice to see someone who's not afraid of some hard work.

You know, you can "follow" the DF 5x5 "plan" and just sub in some exercises that you want to push. Exercise selection--so long as you're not doing something totally retarded--is variable. The key is progression. Pick some you like (a squat, a press, a pull, and a few assistance exercises), plug 'em into the 5x5 "plan" and go at it. It's a nice 'no brainer' way of ensuring you'll stick to a high-frequency, moderate volume, progressive plan.
 
Log lifting is enjoyable. I live in the countryside and often pass odd-shaped logs and fallen branches and sometimes I just can't resist having a go at them. Working out where the center of gravity is likely to be and where to get a grip and then pull an awkward weight lets you walk away with a buzz of satisfaction sometimes.
 
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