Trainin' Lawg

Discussion in 'Training Logs' started by Layne Staley, Nov 26, 2007.

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  1. Layne Staley

    Layne Staley New Member

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    I figured since I'm on HRT now, and since I've been out of the gym for 3 months nursing shoulder and knee injuries, what better time to start a log? I will be trying the Westside Barbell for Skinny Bastards 3 that Maine posted.

    ME Upper Body

    BB bench
    135x8
    165x5
    190x5
    210x5
    230x5 (holy shit this was hard, I have lost a lot of strength here, at least the
    shoulder is feeling good!)

    DB bench
    45's x20
    45's x9 :bowrofl: holy shit my triceps were on fire


    BB row/Rear Delt fly superset
    95x10 / 5's x 10
    105x8 / 5's x 10
    85x8 / 5's x 10
    (I can tell I haven't been in the gym, I have zero stamina and am out of breath and sweating at this point :rofl: The delt flyes burned like a mutha)

    BB Shrugs
    135x12
    155x10
    165x12
    :bowrofl: Arms on fire, forearms giving out

    BB Curls
    40x12
    40x12
    My forearms are hurting and pumped to the point that I can't do the last 2 sets or increase the weight :rofl:



    Can't wait for the soreness. This routine is gonna be a LOT different than the Bill Starr I was doing for almost 8 months. This first day back in the gym was quite humbling and made me feel like a bitch.
     
  2. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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  3. Layne Staley

    Layne Staley New Member

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    DE lower body

    5 sets of 3 vertical jumps

    Bulgarian split squats
    BWx10
    10lb dbs x 8
    BWx10
    wtfburn in my quads, I wasn't expecting these to totally kick my ass.


    45* hyperextensions
    bwx12
    10lb platex12

    HammerStrength ab crunch
    5lbx12
    15lbx12
    25lbx12

    Next week after all this initial soreness is gone I'll do all the sets the workout calls for.
     
  4. Layne Staley

    Layne Staley New Member

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    DE Upper Body

    DB Bench
    45x15
    50x12
    50x12
    50x15
    I gotta get in the right mindset for this routine, I'm used to using the 100s for DB bench


    Modified Chinup/Rear delt flye superset
    bwx8/5'sx10
    bwx8/5'sx10
    bwx8/5'sx10

    DB Military Press
    25x8
    30x8
    30x8
    35x8
    No shoulder pain!!


    Shrug/BB Curls superset
    95x12/30x12
    135x12/30x12
    185x12/40x12
     
  5. Layne Staley

    Layne Staley New Member

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    11/30/07 ME Lower Body day


    DL
    135x8
    185x5
    225x5
    275x5
    315x2, grip failed :wtc: Shit I've lost over 100lbs here :wtc:

    Bulgarian Split Squats
    BWx8
    BWx6
    BWx8 These are so fucking hard for me, I could barely walk after these and
    deadlifts

    45* Hyperextensions
    bwx8
    25lb plate x 8
    35lb plate x 8

    My lower back had such a painful pump after these that I could seriously barely walk, like I had been beaten in the kidneys with a bat. I wonder if my TRT is causing this, because I thought painful pumps were a side effect of orals not injectables.
     
    Last edited: Dec 1, 2007
  6. Layne Staley

    Layne Staley New Member

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    ME Upper Body

    BB Bench
    135x8
    170x5
    190x5
    210x5
    235x5 Much better, felt stronger

    DB Bench
    45's x 20
    45's x 20

    Pendlay Row/Rear Delt Flye supersets
    65x12 / 5's x 10
    70x12 / 5's x 12
    75x12 / 5's x 12
    80x12 / 8's x 12 Still trying to get used to these high reps.

    BB Shrugs
    135x12
    160x12
    185x12

    BB Curls
    30x12
    40x12
    50x10
    50x8
     
  7. Layne Staley

    Layne Staley New Member

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    Bulgarian split squats
    BW x 10
    5's x 8

    45* Hyperextensions
    BW x 10 I sharted in my pants during this set...thinking I was just gonna let a little poofter slip out :rofl: I knew my stomach was feeling weird!

    Took my underwear off, tried another set and almost sharted again, so I took it to the house at this point.
     
  8. Layne Staley

    Layne Staley New Member

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    DE Upper Body

    DB Bench
    40x15
    45x15
    50x15
    55x15


    Lat Pulldown/Rear delt flye superset
    60x12/5'sx12
    75x12/8'sx12
    80x12/10'sx12
    90x12/10'sx12

    DB Military Press
    25x10
    30x10
    35x10
    40x10


    Shrug/Tricep Pushdown superset
    135x12/60x15
    165x12/70x18
    185x12/80x15
    205x12/90x18
     
  9. Layne Staley

    Layne Staley New Member

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    ME Lower Body day


    DL
    135x5
    190x5
    230x5
    280x5
    315x5

    Bulgarian Split Squats
    BWx10
    BWx10
    I didn't do the third set. Apparently there is no form of leg exercise I can perform without knee pain, even with knee sleeves on.

    45* Hyperextensions
    bwx10
    25lb plate x 10
    35lb plate x 10
     
  10. Layne Staley

    Layne Staley New Member

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    ME Upper Body

    BB Bench
    140x5
    175x5
    195x5
    215x5
    240x5

    DB Bench
    50's x 20
    50's x 20

    Pendlay Row/Rear Delt Flye supersets
    70x12 / 5's x 10
    75x12 / 8's x 12
    80x12 / 10's x 12
    85x12 / 12's x 12 Lost form a little on the flyes

    BB Shrugs
    135x12
    165x12
    190x12
    225x12

    BB Curls
    30x12
    40x12
    50x12
    60x7[/QUOTE]
     
  11. Layne Staley

    Layne Staley New Member

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    DE Upper Body

    DB Bench
    45x15 Then 185x15....my friend was making fun of me for using 45lb dbs....so
    I took his max and did it 15 times :rofl:
    50x15
    55x15
    60x15


    Lat Pulldown/Rear delt flye superset
    65x12/5'sx12
    80x12/8'sx12
    85x12/10'sx12
    95x12/12'sx12

    DB Military Press
    30x10
    35x10
    40x10
    45x10


    Shrug/Tricep Pushdown superset
    135x12/65x20
    170x12/75x20
    205x12/85x20
    225x12/95x20
     
  12. Layne Staley

    Layne Staley New Member

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    ME Lower Body day


    DL
    135x5
    195x5
    235x5
    285x5
    320x5

    Leg Press
    135x10
    175x10
    235x10
    295x10

    45* Hyperextensions
    bwx10
    25lb plate x 10
    35lb plate x 10
    45lb plate x 10[/QUOTE]
     
  13. Layne Staley

    Layne Staley New Member

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    My fucking knee is SORE today. It sucks that I can't even deadlift without this faggot ass knee pain. I'm already damn near straight legging it.

    Fuck :hs:
     
  14. timberwolf

    timberwolf New Member

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    Just wondering...how high is your back leg raised? On a bench?
     
  15. Layne Staley

    Layne Staley New Member

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    Yeah, just on a bench. The routine actually calls for the front leg to be on a step as well for further range of motion, but my left knee is so screwed that I'd never get back up if I went that low :rofl:
     
  16. timberwolf

    timberwolf New Member

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    The foot on the bench...though... on your toes or the front of the feet are flat?
    I do the former.
     
  17. Layne Staley

    Layne Staley New Member

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    I feel more comfortable with the top of my foot flat against the bench. Then again, I am much less flexible than you as well so that is really the only option I have. :mamoru:

    When I was trying to check for form on youtube I used the video Defranco has up....since I'm doing his routine.

    http://youtube.com/watch?v=RZlodHgCipk
     
    Last edited: Dec 20, 2007
  18. Layne Staley

    Layne Staley New Member

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    ME Upper Body

    BB Bench
    145x5
    180x5
    200x5
    220x5
    245x5

    DB Bench
    55's x 20
    55's x 19 Holy shit reps 15-19 were ridiculous

    Pendlay Row/Rear Delt Flye supersets
    75x12 / 5's x 10
    80x12 / 8's x 12
    85x12 / 10's x 12
    90x12 / 12's x 12

    BB Shrugs
    140x12
    170x12
    195x12
    230x12

    EZbar Curls
    35x12
    45x12
    55x12
    65x9
     
  19. Layne Staley

    Layne Staley New Member

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    DE Lower Body

    Goblet Squats
    bwx10
    10lbx10
    20lbx10
    30lbx10

    TKEs
    3 sets of 12 each leg

    45* back raise
    bwx12
    10lbx12
    25lbx12 Did all of these fast and explosive.

    Ab crunch machine
    10x12
    20x12
    30x12
    40x12

    rotator cuff complex
     
  20. T-R-T

    T-R-T New Member

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  21. michael

    michael FLORIDA > *

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    Nice job, Layne.
     
  22. Layne Staley

    Layne Staley New Member

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  23. Layne Staley

    Layne Staley New Member

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    Thanks man, I just wish my fucking knees didn't feel 172 years old so I could actually do some squats, and do my deadlifts without pain.
     
  24. michael

    michael FLORIDA > *

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    I feel ya.. I'm in an immense amount of pain at the moment.
     
  25. Layne Staley

    Layne Staley New Member

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    DE Upper Body

    DB Bench
    50x15
    55x15
    60x15
    65x15


    Lat Pulldown/Rear delt flye superset
    70x12/5'sx12
    85x12/8'sx12
    90x12/10'sx12
    100x12/15'sx12

    DB Military Press
    30x10
    35x10
    40x10



    Shrug/Tricep Pushdown superset
    145x12/70x20
    170x12/80x20
    195x12/90x20
    235x12/95x20
     
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