Stickmans training log

[Stickman]

measurements:-

Chest - 40in./102cm
Shoulders - 49.5in./127cm
Waist - 34in./86cm
Bicep -
Right - 15.75in/40cm
Left - 15.5in./39.5cm
Thigh -
Right - 23.6in./60cm
Left - 23.6in./60cm
Calf -
Right - 15.25in./39cm
Left - 15.25in./39cm

So thats all starting measurements and pics up new measurements and pics in around 8 weeks

[Stickman]

Selected Excersises:

Chest
Flat Bench Press
Incline Bench Press
Wide Dips

Shoulders
Seated Military Press
Smith Behind Neck Press
Db Press

Tricep
Skull Crushers
Close Grip Bench Press
Smith Reverse Grip Bench Press

Back Width
Wide Chin ups
Rack Chins
Reverse Grip Pull Downs

Back Thickness
Deadlift from box
Reverse Grip Rows
Tbar Rows

Bicep
Straight Bar Curls
Drag Curls
Alternating Db Curls

Forearm
Reverse grip EZ curls
Reverse Grip Straight Bar Curls
Hammer Curls

Calves
Leg Press raises
Calf Raises
Seated Raises

Hamstrings
SLDL (Wide Grip)
RDL (Wide Grip)
Leg Curls

Quads
Front Squats
Back Squats
Leg Press

So put some order to it all:

RP = Rest Pause
SH = Static Hold
SS = Straight Sets

A - Chest/Shoulders/Triceps/Back Width/Back Thickness

A1
Flat Bench Press [RP 11 - 15 reps] [SH 30 secs]
Seated Military Press [RP 11 - 15 reps] [SH 30 secs]
Close Grip Bench Press [RP 11 - 20 reps] [SH 30 secs]
Reverse Pull Downs [RP 11 - 15 reps] [SH 30 secs]s]
Tbar Rows [SS 10 - 12 + 8 -12] [SH 30 sec]

A2
Incline Bench Press [RP 11 - 15 reps] [SH 30 secs]
Db Shoulder Press [RP 11 - 20 reps] [SH 30 secs]
Skull Crushers [RP 15 - 30 reps] [SH 30 secs]
Chin ups [RP 11 - 15 reps] [SH 30 secs]
Deadlift From boxes [SS 6 - 9 + 9 -12]

A3
Wide Dips [RP 11 - 15 reps] [SH 30 secs]
Behind Neck Press (Smith) [RP 11 - 20 reps] [SH 30 secs]
Reverse Grip Bench Press (Smith) [RP 11 - 20 reps] [SH 30 secs]
Rack Chins [RP 11 - 20 reps] [SH 30 secs]
Underhand Grip Rows [SS 10 - 12 + 8 -12] [SH 30 secs]


B - Biceps/Forearms/Calves/Hamstrings/Quads

B1
Straight Bar Bicep Curls [SP 11 - 20 reps]
Db Hammer Curls [SS 10 - 20 reps]
Calve Raise [SS 10 - 12 reps]
Wide Grip SLDL [SS 15 - 25 reps]
Front Squats [SS 4 - 6 reps + 1 widow maker set (20 reps)]

B2
Drag Curls [SP 11 - 20 reps]
Reverse Grip Ez Curl [SS 10 - 20 reps]
Leg Press Calve raise [SS 10 - 12 reps]
Hamstring Curls [RP 15 - 30 reps]
Back Squats [SS 4 - 6 reps + 1 widow maker set (20 reps)]

B3
Alternating Db Curls [SP 11 - 20 reps]
Reverse Grip Straight Bar Curl [SS 10 - 20 reps]
Seated Calve raise [SS 10 - 12 reps]
Wide Grip RDL [SS 15 - 25 reps]
Leg Press [SS 6 - 10 reps + 1 widow maker set (20 reps)]


Note: all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again.


There it is I think thats it all set up and ready, If anybody has done this before and has any input on possible changes needed then feel free so drop a comment.

[Stickman]

Diet will be 3400kcal and see how that goes hopefully will give a decent gain maybe have to go higher yet, macros 40/30/30 p/f/c.... Though might drop protein to 35 and up carbs also for the bulk.

[Stickman]

deloaded ready, tried the widow maker today to get a rough idea where to start 9did bodyweight today so 90kg think will start at 100kg next week. was tough today tho, really looking forward to start lifitng some heavy weights again and crack on with it

[Stickman]

quick note, after the 20 repper yesterday my quads and glutes are soooooo sore!!!! be interesting to try it heavier next week :P

[Stickman]

A - Chest/Shoulders/Triceps/Back Width/Back Thickness

A1
Flat Bench Press [RP 11 - 15 reps] [SH 30 secs]

8 reps - 2 reps - 1 rep @ 85kg, Static Hold - 17 secs, extreme stretch 20kg Db - 38 secs

Seated Military Press [RP 11 - 15 reps] [SH 30 secs]

9 reps - 2 reps - reps @ 40kg, Static Hold - 22 secs, stretch 60 secs

Close Grip Bench Press [RP 11 - 20 reps] [SH 30 secs]

10 reps - 3 reps - 1 rep @ 60 kg, static Hold 25 secs, Stretch 60 secs

Reverse Pull Downs [RP 11 - 15 reps] [SH 30 secs]

8 reps - 3 reps - 2 reps @ 66kg, static hold 15 secs, Stretch 25 secs (grip went)

Tbar Rows [SS 10 - 12 + 8 -12] [SH 30 sec]

50kg on bar x 8 reps
40kg x 12 with 10 sec hold at the top on last rep


Note all sets done with 4 second negatives, rest paused sets have 8 set negative on the last rep each time.

Felt sooo worked all muscle are smashed now, really does seem effective tho unsure about the shoulder stretch didt seem all that great. Definately underestimated how hard it would be but did manage at least minimum reps though so looks like I will be sticking at these weights for now, really really hard. Really enjoyed it though!!

[Stickman]

B - Biceps/Forearms/Calves/Hamstrings/Quads

B1
Straight Bar Bicep Curls [SP 11 - 20 reps]

30kg 10 reps - 2 reps - 1 rep
+ stretch

Db Hammer Curls [SS 10 - 20 reps]

14kg Db, 10 reps, 5 reps, 3 reps

Calve Raise [SS 10 - 12 reps]

79kg x 10, the 15 sec pause at the bottom stretch really made this hard
" x 5

Wide Grip SLDL [SS 15 - 25 reps]

80kg x 15, pause at the bottom and shrug at the top, a lot harder than expected
Stretch 60kg 35 secs --- this was soooo hard unbeliveable

Front Squats [SS 4 - 6 reps + 1 widow maker set (20 reps)]

Front Squats - 80kg x 4 <- fell forwards

Widow Maker (back squats) 85kg x 20 reps---- this was sooo hard with battered hamstrings!



ablsolute killer of a day! going to have sore hamstrings tomorrow!

[Stickman]

Yesterday was a mixed day it was all going well untill the end.

A2
Incline Bench Press [RP 11 - 15 reps] [SH 30 secs]

70kg x 9 - 2 - 2 Total - 13 reps

Shoulder Press Machine [RP 11 - 20 reps] [SH 30 secs]

32kg (the machine seems really stiff) - 9 - 4 - 3 Total - 16

Skull Crushers [RP 15 - 30 reps] [SH 30 secs]

40kg x 10 - 5 - 3 Total - 18

Chin ups [RP 11 - 15 reps] [SH 30 secs]

BW x 6 - 2 - 1 Total 9 (poor)

Deadlift From boxes [SS 6 - 9 + 9 -12]

200kg x 1 (really thought I would get the 6 here as Ive had 3 before and my dealdift is a lot better than it was then)
130kg x 8



Might switch out deadlift as have 2 other vaiants of it already and as a back excercise it seems to fatigue my lower back before anything else, also would like to use wide grip bu because i have failry short limbs and a long torso anything wider than shoulder width drags the bar across the family jewels (very painful) so perhaps wide grip rows here instead, might help bring up my rediculously poor rear delts aswell. Another reason for switching is as mention before I keep getting pains in lower back and it feels like I have pulled something so maybe some time so rest it is good.

[Stickman]

well ive looked at other peoples set ups and had a good think about it and think it might be good to move the order of some of the excersises and change a couple, after this 1st week ive noticed a few things that could be better, so here goes:



A - Chest/Shoulders/Triceps/Back Width/Back Thickness

A1
Wide Dips [RP 11 - 15 reps] [SH 30 secs]
Shoulder Press Machine [RP 11 - 20 reps] [SH 30 secs]
Skull Crushers [RP 15 - 30 reps] [SH 30 secs]
Chin ups [RP 11 - 15 reps] [SH 30 secs]
Tbar Rows [SS 6 - 9 + 9 -12]

A2
Flat Bench Press [RP 11 - 15 reps] [SH 30 secs]
Seated Military Press [RP 11 - 15 reps] [SH 30 secs]
Close Grip Bench Press [RP 11 - 20 reps] [SH 30 secs]
Reverse Pull Downs [RP 11 - 15 reps] [SH 30 secs]s]
Underhand Grip Rows [SS 10 - 12 + 8 -12] [SH 30 sec]

A3
Incline Bench Press [RP 11 - 15 reps] [SH 30 secs]
Behind Neck Press (Smith) [RP 11 - 20 reps] [SH 30 secs]
Reverse Grip Bench Press (Smith) [RP 11 - 20 reps] [SH 30 secs]
Rack Chins [RP 11 - 20 reps] [SH 30 secs]
Deadlift From Boxes [SS 10 - 12 + 8 -12] [SH 30 secs]


B - Biceps/Forearms/Calves/Hamstrings/Quads

B1
Straight Bar Bicep Curls [SP 11 - 20 reps]
Db Hammer Curls [SS 10 - 20 reps]
Calve Raise [SS 10 - 12 reps]
Wide Grip SLDL [SS 15 - 25 reps]
Leg Press [SS 4 - 6 reps + 1 widow maker set (20 reps)]

B2
Drag Curls [SP 11 - 20 reps]
Reverse Grip Ez Curl [SS 10 - 20 reps]
Leg Press Calve raise [SS 10 - 12 reps]
Hamstring Curls [RP 15 - 30 reps]
Front Squats [SS 4 - 6 reps + 1 widow maker set (20 reps)]

B3
Alternating Db Curls [SP 11 - 20 reps]
Reverse Grip Straight Bar Curl [SS 10 - 20 reps]
Seated Calve raise [SS 10 - 12 reps]
Seated Leg Curls [SS 15 - 25 reps]
Back Squats [SS 6 - 10 reps + 1 widow maker set (20 reps)]



I think this will solve the issue of to much stress on the lower back as there is now a week in between deadlift variants.


If anybody spots any changes that might be beneficial just drop a comment

[Stickman]

Update From this week so far, computer died this week so had to do a full reboot, got rid of windows and went back to a linux based much easier. So far this week has been awesome, training wise, quite enjoying this routine actually, think ill do this for the duraton i have a training partner (4-7 months) or untill i switch gyms as finding my strength is increasing and the extreme stretches are doing wonders for my flexibility, there something ill def include in future routines, this also gives me time to plan next strength phase which ill start when training partner has gone away and ive switched gyms. Anyway thats enough rambling for now, from now on im only writing the total reps/exercise and not per rest pause.

Drag Curls [SP 11 - 20 reps]

25kg x 23 (30-35kg next time)

Reverse Grip Ez Curl [SS 10 - 20 reps]

20kg x 17 (will move these up next time as I dont feel I put 100% in really)

Leg Press Calve raise [SS 10 - 12 reps]

86kg x 12 (will add some more to this next time though the pause is still killer)

Hamstring Curls [RP 15 - 30 reps]

41kg x 22 (I suck at these)

Leg Press (mondays the squat rack is just soo busy you cant get near it [SS 4 - 6 reps + 1 widow maker set (20 reps)]

120kg x 8 (will prob jump to 130 next time)

100 x 20 (will do these at 110ish next time)





A3
Wide Dips [RP 11 - 15 reps] [SH 30 secs]

BW + 15kg (105kg total) x 11 (big improvement here form just a few weeks ago)

Behind Neck Press (Smith) [RP 11 - 20 reps] [SH 30 secs]

40kg (not including the bar, smith machine, so 10 - 15kg) x 12

Reverse Grip Bench Press (Smith) [RP 11 - 20 reps] [SH 30 secs]

45kg (again not inc bar) x 20 (think maybe 5-10kg heavier next time)

Rack Chins [RP 11 - 20 reps] [SH 30 secs]

BW + 10kg (100kg total) x 12

Underhand Grip Rows [SS 10 - 12 + 8 -12] [SH 30 secs]

60kg (not inc bar, smith machine so 10-15kg) x 8 (maybe 65kg next time)
40kg " " " " " " " x 10 (think can manage 5-10kg more)