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[ghettostudmuffin]

4-6-07

Barbell full squat 135x5, 155x5, 185x5 said fuck it, then 205x1, 225x1, 235x1, 245x1, 255x1, 265x1, 275x1, 285x1, 295x1, 225 with 2 second pause for 2 all good, clean and deep

Squat walkouts 315x1, 365x1, 405x1, 425x1

Dumbell Bench 40's x5, 50's x5, 60's x5, 70's x5, 80's x5

Power shrug 135x5, 185x5, 225x5, 245x5, 265x3x5 gotta get the form better on these

Strict dumbell shrug 90's x15+

Alt. DB curls 40's x5, good strict reps

lying barbell french press 70x13-14 lost count

hammer curls 40's x5-6

concentration curls, so sue me 30x7

That funky tricep exercise I do BW x8-9

A very good workout.

 

[ghettostudmuffin]

4-9-07

standing barbell strict press 45x5, 65x6, 85x5, 95x5, 115x5, 135x8,
jerk 155, C+J 165, 175, 185, 195, rack jerk 205, 215

Front squat 135x1, 155, 165, 175, 185, 205, 215, 225, 235

one arm DB lateral 25x8-9
front lateral raises 25's x12-14
seated rear strict flyes 7.5's for 12-12
seated heavy rear flyes 20's for 8-10

one arm DB row 50x5, 60x5, 70x5, 80x5
cable row with straight bar 120x5, 135x5, 150x5, 165x5, 180x6
straight arm cable pulldown 70x10, 80x8, 90x8, 100x8

Alt. DB curl 40's x5-6
Straight bar cable pushdown 90x8, 100x8, 110x8, 120x8, 130x14, 130x13
concentration curl by rack 30x8-9

45 degree leg press 270x5, 360x5, 450x5, 540x5 630x5

Great workout. Working on doing exercises the way they feel right for me.

 

[JohnRobHolmes]

Thats a crazy workout. If I didnt know any better I would say you were a bodybuilder type, but the clean and jerks with squats (and a set of leg press) throw me off! Is this a high volume low weight means of getting back into it? I gotta meet some oly style lifters around my town.

 

[ghettostudmuffin]

It was basically just me doing whatever I felt like doing.

I've just recently come to the realization that my workouts kick alot more ass when I just show up and train with a general idea of what muscles or exercise type I want to do. No plan.

Not quite instinctive training, but if it's leg day I coudl do whatever I feel like doing. Like tomorrow I want to do back squats and will do 5x5. plus some calf raises. For chest probably incline bench 12,10,8,6,4 pyramiding up in weight. Then power shrugs.

But, I might change my mind when I show up and do something else. So long as I train hard my muscles will be strong the next time I do a movement I may not have done for a week or 2 and being motivated to really hit that exercise hard I probably will.

Seems to be working. Go with the flow sorta thing.

Also experimenting with exercise technique and exercises themselves and which seem to hit my muscles better.

 

[ghettostudmuffin]

4-13-07

Couldn't lift on Wednesday as my car's fuel pump died. Was slightly pissed.

Barbell Full Squat 135x5, 155x5, 185x5, 205x5, 225x9, 245x1, 265x1, 275x1, 295x1, 315x1, 225x5 with 5 second pause at parallel. Strangely the pause doesn't really bother me at all.

Barbell power snatch to overhead squat 135x1, 145x1, balance is the hardest thing for me on these

Barbell incline bench 135x12, 145x8, 155x5, 165x5
dumbell incline bench 55's x8, 50's x7-8
dumbell flyes 35's x10+, 30's x10+

dumbell shrugs 100's x20 I use straps on these, first 15 or so reps were strict, then I used some slight heave on the last 5, 90's x15+

Standing Alt DB curls 30's x14, lying french press 80x10+ lost track
cable rope curl 80x10
lying elbows out DB extensions 35's x8-9
cable bar curl 80x12
that weird tricep exercise I do BW x10-12

Work schedule changed up on me and as a result I had had nothign to eat when I showed up to the gym. I had a mocha about 2 hours before hand and slammed a quick protein shake right before my workout. Amazed things went as well as they did though I noticed some strength waining on my sets of DB incline.

Good workout!

 

[ghettostudmuffin]

4-16-07

Hammer behind neck press 90x5, 140x5, 160x5, 180x5, 200x5, 210x5 barely got 5th rep 180x10

seated DB press 50's x10, 45's x7

One arm laterals 25x9, 30x6 some light swing

laterals 20'sx14

seated bent laterals 17.5's x14, 10'sx14 swimmer style
one arm bent lateral 20x14, 15x14 swimmer style

hammer iso-low row with one arm 45x5, 55x5, 70x5, 80x5, 90x5, 100x5 I think, lost track

wide grip cable pulldown 120x5, 135x5, 150x5, 165x5

cable row 120x5, 135x5, 150x5, 165x5, 180x5 plus 2 light cheat reps

calf raise, 4 sets of varying reps and weight with all the calf raise goodies(techniques) good pump and pain at end of each set

Was a pretty damn good workout. I'm a lil tired. Bout to grub on some Annie's Penne mac n' cheese for dinner. YUM.

 

[ghettostudmuffin]

4-18-07

Barbell full Squat 135x5, 155x5, 185x5, 205x5, 225x3, 245x5

Barbell Bench 115x5, 135x5, 155x5, 170x5, 185x5, 195x7

hammer decline bench 180x5, 270x5

dumbell flye 35's x7-9

incline dumbell flye 30's x8-10

Alt DB curls 40's x5-6 lil lean on 6th reps, did 7 each arm with some swing and lean

lying french press 80x+10? lost track
hammer curls 35's x5
barbell curl 60x12? lost track
lying french press 70x10+?
barbell preacher curl 50x12 too light
cable v-bar pushdown 70x12

At this point I WAS going to do some trap work, but I realized I left and hence lost my lifting straps and my forearms were too pumped for me to grip anything over 50lbs very well. Oh well.

seated leg curl weight? can't remember. Hams cramped up on me on my first real work set on like the 5th or 6th rep. Sucked. Gotta give these guys more attention.

Overall it was a good workout and I was happy with it.

 

[ghettostudmuffin]

4-20-07

Posted my workout, but must have fucked up and deleted it somehow.

Not gonna type that shit out again.

It was a brutal workout. Fast paced. Minimal rest. Good amount of volume.

 

[JohnRobHolmes]

I still swear you were a BBer in your past life.

 

[ghettostudmuffin]

I wanted to be a bodybuilder in my early teen's in a big way. Had a huge stack of muscle mags and worked out for 1.5-2 hours 5-6 days a week HARD for about 3 years straight. I was obsessed with it.

Finally came to the realization that although I could gain muscle easily enough and look real solid I didn't have the physical shape to step on stage.

Anyhow, I'm just doing my own thing lately and loving it. I do what I feel like doing and it's working.

4-23-07

Barbell Full Squat 135x2, 155x2, 185x2, 205x2 with 5 second pause at bottom, 225x1 with 5 second pause, 235x1, 245x1, 265x1, 275x3
squat walkout 315x1, 385x1, 435x1
light squat with heavy explosiveness 135x5

dips bwx3, bw+10x2, bw+20x2, bw+30x2

Incline dumbell bench on lowest incline 30's x5, 40's x5, 50's x5, 60's x14, 65's
x7-8, 50's x10-12

strict pushups bwx15

standing Alt. DB curls 40's x6, cheat reps for 7-8
lying elbows out DB extensions 40's x7-8
hammer curl 35's x8+
lying french press 80x12+
standing alt. DB curls 25's x12-13
strict cambered bar cable pushdown 70 or 80 x12+
barbell curl 70x8, lean on 9th
that funky tricep exercise I do BWx10 or more
some miscellaneous stupid shit

calf raises, 4 sets, no fuckin clue on weight or reps

Got a nice pump in the arms going. Felt strong in the workout. I was pretty calm on this one.