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ghettostudmuffin
New member
LMAO.
Well my buddy is an ex-photographer and has a pretty decent cellphone camera.
Maybe one of these days I'll post a pick lifting the 300lbs rock that I lift occasionally in my back yard if the chance presents itself. Although I'd probably edit the photo because I like being anonymous.
I do all kinds of odd lifts on the job as they present themselves. About a month ago I did a one arm jerk with an 80lbs jackhammer with the bit in it which is probably another 10-15lbs. Balance was a little tough, but it went up.
Well my buddy is an ex-photographer and has a pretty decent cellphone camera.
Maybe one of these days I'll post a pick lifting the 300lbs rock that I lift occasionally in my back yard if the chance presents itself. Although I'd probably edit the photo because I like being anonymous.
I do all kinds of odd lifts on the job as they present themselves. About a month ago I did a one arm jerk with an 80lbs jackhammer with the bit in it which is probably another 10-15lbs. Balance was a little tough, but it went up.
ghettostudmuffin
New member
3-19-07
Barbell Full Squat 135x5, 155x5, 175x5, 190x5, 205x5 Good solid sets, last 2 reps on the last set I had to pop my elbows forward abit to maintain arch, but still decent reps, and reps in squats have never been my forte.
Incline Dumbell Bench 25x5, 35x5, 45x5, 55x5, 65x6
Cable row 135x5, 150x5, 165x3x5 Good contraction, stretch and pump on these
Alternate DB curls 20lbs x15
Barbell french press 50x16 Just going for a pump with these.
Overall a good workout. Felt good and I enjoyed it. Finally got the eye of the tiger back!
Risin up!.......BACK on the street.........did my time....took my chances....went the distance now I'm back on my feeeeeeeeeettttttt........
Barbell Full Squat 135x5, 155x5, 175x5, 190x5, 205x5 Good solid sets, last 2 reps on the last set I had to pop my elbows forward abit to maintain arch, but still decent reps, and reps in squats have never been my forte.
Incline Dumbell Bench 25x5, 35x5, 45x5, 55x5, 65x6
Cable row 135x5, 150x5, 165x3x5 Good contraction, stretch and pump on these
Alternate DB curls 20lbs x15
Barbell french press 50x16 Just going for a pump with these.
Overall a good workout. Felt good and I enjoyed it. Finally got the eye of the tiger back!
Risin up!.......BACK on the street.........did my time....took my chances....went the distance now I'm back on my feeeeeeeeeettttttt........
ghettostudmuffin
New member
3-21-07
Barbell Full squat 135x5, 145x5, 155x5, 165x6, 185x5 nice and easy
Barbell press 65x5, 85x5, 95x5. 120x5 nice and solid
Did 2 sets of 3 strict pullups
Dumbell stiff-legged deadlift 50'sx5, 60'sx5, 70'sx5, 80'sx5, 90'sx5, 100'sx16 Felt that in the hams big time!
That was it. The only hard set was the final deadlift set, but I moved through the whole workout very fast and maintained a high heart rate throughout.
Overall a good workout.
Barbell Full squat 135x5, 145x5, 155x5, 165x6, 185x5 nice and easy
Barbell press 65x5, 85x5, 95x5. 120x5 nice and solid
Did 2 sets of 3 strict pullups
Dumbell stiff-legged deadlift 50'sx5, 60'sx5, 70'sx5, 80'sx5, 90'sx5, 100'sx16 Felt that in the hams big time!
That was it. The only hard set was the final deadlift set, but I moved through the whole workout very fast and maintained a high heart rate throughout.
Overall a good workout.
JohnRobHolmes
Well-known member
You break a sweat any? You used never break a sweat while lifting, probably in an effort to keep maximal poundage in the reps.
ghettostudmuffin
New member
I did sweat quite abit.
I do typically like to move at a rather moderate pace so that my actual lifting is not impeded by my cardio demands, but since I knew this workout was a light one(5x5 heavy-light-medium) and would not challenge me I should keep the pace quick.
I'm still experimenting with what my actual set routine will be, but I'm leaning to something like this:
Monday
full squat 5x5 start low and build to top set of 5
dumbell bench 5x5 to top set of 5
cable row 4x5 ramping up to top set, then 1x12-15 burn set
zottman curl 1x12-15
tricep exercise 1x12-15
wednesday
full squat 4x5
Barbell press 5x5 to top set of 5
miscellaneous chinups and pullups throughout entire workout.
Dumbell stiff-legged deadlift 4x5 ramping up for warmup, then 1x15 top set, each rep of every set has a sort of a power shrug at the top of it. Got this idea from reading about Serge Reding. Every other week do 5x5 ramping up to top set.
Dumbell shoudler circles 2 sets each arm alternated. Circles in all 4 directions to burn per set. Weight is controlled, not swung. Nukes your shoulder and creates a killer pump. An "old" school shoulder exercise.
Friday
full squat 4x5, 1x3, 1x8
dumbell bench 4x5, 1x3, 1x8
cable row or DB row 4x5 to top set, 1x12-15 burnout
Zottman curl 1x12-15
tricep exercise 1x12-15
That's what I'm thinking.
I do typically like to move at a rather moderate pace so that my actual lifting is not impeded by my cardio demands, but since I knew this workout was a light one(5x5 heavy-light-medium) and would not challenge me I should keep the pace quick.
I'm still experimenting with what my actual set routine will be, but I'm leaning to something like this:
Monday
full squat 5x5 start low and build to top set of 5
dumbell bench 5x5 to top set of 5
cable row 4x5 ramping up to top set, then 1x12-15 burn set
zottman curl 1x12-15
tricep exercise 1x12-15
wednesday
full squat 4x5
Barbell press 5x5 to top set of 5
miscellaneous chinups and pullups throughout entire workout.
Dumbell stiff-legged deadlift 4x5 ramping up for warmup, then 1x15 top set, each rep of every set has a sort of a power shrug at the top of it. Got this idea from reading about Serge Reding. Every other week do 5x5 ramping up to top set.
Dumbell shoudler circles 2 sets each arm alternated. Circles in all 4 directions to burn per set. Weight is controlled, not swung. Nukes your shoulder and creates a killer pump. An "old" school shoulder exercise.
Friday
full squat 4x5, 1x3, 1x8
dumbell bench 4x5, 1x3, 1x8
cable row or DB row 4x5 to top set, 1x12-15 burnout
Zottman curl 1x12-15
tricep exercise 1x12-15
That's what I'm thinking.
Last edited:
JohnRobHolmes
Well-known member
Are you trying to bring your shoulders out especially? Seems to focus on that area, along with extra forearms from the Zottmans. I love Zottman curls. I guess the shoulder ancillary replaces the bi/tri/forearm ancillaries on monday and friday huh? I love how easy the routine is from a planning standpoint.
ghettostudmuffin
New member
Ya, that's pretty much what I'm doing.
Really simple routine. It'll be plenty hard though once the weights get challenging.
As for focusing on shoulders, not especially. I only have 2 direct shoulder exercises in there.
The bi/tri exercises are for focusing though and I may up it to 2 sets each tops alternating the sets.
Not sure I posted this awhile back(like 4 months ago), but at one point I was doing shoudler work 3x a week np. It was all low reps with nothign over 3 reps though. My best was strict clean and press with 80's and a clean and jerk with 90's.
My shoulders get hit decently from the dumbell bench since I get the direct work on wednesday, but since I am sorta following the 5x5 plan chest is prioritized although I could at a later point switch it out so chest only got hit hard on wednesday and shoulders got hit 2x a week. That's how I'd focus on them.
Really simple routine. It'll be plenty hard though once the weights get challenging.
As for focusing on shoulders, not especially. I only have 2 direct shoulder exercises in there.
The bi/tri exercises are for focusing though and I may up it to 2 sets each tops alternating the sets.
Not sure I posted this awhile back(like 4 months ago), but at one point I was doing shoudler work 3x a week np. It was all low reps with nothign over 3 reps though. My best was strict clean and press with 80's and a clean and jerk with 90's.
My shoulders get hit decently from the dumbell bench since I get the direct work on wednesday, but since I am sorta following the 5x5 plan chest is prioritized although I could at a later point switch it out so chest only got hit hard on wednesday and shoulders got hit 2x a week. That's how I'd focus on them.
JohnRobHolmes
Well-known member
Im torn between staying with BB bench or going to Db's for my routine. I know Db's would be harder, but I want to get my tri's up to snuff before switching over. Do you think that using the bar will help develop my tri's a bit more than db's? Seems like it to me.
ghettostudmuffin
New member
I'd say that if you want to focus on yours tri's you should throw in some high rep closegrip bench. Like 15-20 reps and burn the shit out of them. Do them with elbows facing however you want so long as you try to focus on pressing the weight with the arms and not the chest. Also, doing weighted dips will bulk up your arms top notch over time. No need to go any deeper on them than upper arms parallel to ground to get results. Sets of 5-8 would work well.
