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LightningRod

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Gym BB + DB Routine page 1 - 6

Sandbag lifting only page 6 - 8

Bodyweight mixed with sandbag 8+

Yeaaaa back to the commercial gym. What do I hope to accomplish with my lifting? I don't know lol Strength for now. We'll see where it goes.

I have read and read about this program, that program, this routine, that routine. So enough reading and more lifting. I will do whatever the hell I want, with no structure, no routine and see what happens :icon_chee Trail by fire.

Details
Height - 6'1
Weight - 270lbs
BF% - fat

Goals. Lose some fat. Gain some strength. We'll see. I guess this will be a free spirit blog and we'll see how far this goes.
 
Last edited:
9 -10 -10

Workout #1

My 1st day there. Awwww look at the fat new guy. I'm wearing a tshirt and shorts. Most people have on tanktops or sleeveless shirts with arms the size of fucking pro-wrestlers. But no one is squatting or DL'ing. Cool, more room for me.

All weight is in lbs.

Deadlift
5 reps @ 135
5 reps @ 225
4 reps @ 315 (one callus ripped, how cute)
3 reps @ 335 (make it two) wipe blood on my tshirt. fuck it
2 reps @ 335 (three ripped, alright!) that's enough for now

yes i did spray the bar and wipe it down with disinfectant

Pullups
1 / 1 / 1 / 0
hahah, you thought you could do a pullup fatboy after deadlifting. you learned something. people are laughing. me too

Lat pulldown
8 reps @ 130
6 reps @ 150
6 reps @ 160
5 reps @ 170

jesus, am i really winded now? yep hahahahah

Hammer machine incline bench (Why? why not :D) I don't know how to properly calculate this. Oh well, i'll just write the weight i put on it

10 reps @ 90
3 sets - 8 reps @ 140

after my last set this teenage mutant ninja turtle looking creature with the head of a bulldog sits on the same machine next to me and asks "heeeey ma, sluu bah usuu" ME - "What?" Him - "Anyone using this?" ME - "nope, all you pal"

Hmmmm, what else can I do. Ahh curls :redface:

DB curls

8 reps @ 40 ea
7 reps @ 40 ea

Ok, are you doing curls, what the hell is wrong with you. Yes, put the dumbbells down and slowly back away from the mirror.

Time to go home.
 
9 - 15 - 10

Squat

5 reps @ 135
5 reps @ 225
3 sets of 4 reps @ 315

Leg press machine

10 reps @ 270
8 reps @ 360
7 reps @ 450
7 reps @ 540
2 sets 5 reps @ 630

that was pretty interesting. pushing the weight off the block felt heavy and i felt i was going to get crushed. but i did it anyway. god it hurts to stand up now

Leg extensions
8 reps @ 110
7 reps @ 120
7 reps @ 130

Legs hurt. Go home

interesting to note. on the short drive home from the gym (3 miles) it felt like from the time i sat into my car from the time i got out that my legs were run over by a car. great, now i'm gonna be walking around work like i took it up the ass lol what the hell
 
9 - 18 - 10

Great, now I get to join upper body land with the majority of the people

Bench Press

8 reps @ 135
6 reps @ 185
5 reps @ 225
4 reps @ 225
4 reps @ 225
3 reps @ 225

not really a fan of bench. hot latina in tight pants is squatting on smith machine. Yeah sit here awhile and take long breaks.

Close grip bench
4 sets - 8 reps @ 135lbs

T bar Row
8 reps @ 90
8 reps @ 135
7 reps @ 135
6 reps @ 135

Lat pulldown
8 reps @ 140
8 reps @ 150
7 reps @ 170
2 sets / 5 reps @ 180

guy in tapout shirt is sitting near discussing his favorite sport "UFC" :icon_neut "UFC is the coolest sport" "UFC is real fighting" "You know what this shirt means? Yeah real fighters that train UFC have to tapout before they die" Sometimes I hate being a MMA fan. Refrain from discussions.

1 arm dumbbell swing
R10 / L10 @ 40
3 sets of R8 / L8 @ 50

People are giving me weird looks on this one. I can hear it already "look at that dude with the shit technique on his front raises"
 
9 - 22 - 10 Should be DLing today but in the mood for squats

Squat

5 reps @ 135
5 reps @ 225
5 reps @ 315
4 reps @ 325
4 reps @ 335
3 reps @ 340
3 reps @ 345
2 reps @ 345

something interesting i learned here. bw squatting and holding deep into the hole between sets seems to have some kind of positive effect on my squats. felt good and think I could have easily done 365. We'll see next time


Dips
BW - 6 / 6 / 6 / 6 / 5

Pullups
BW - 2 / 2 / 2 / 1 / 1

Leg Press
10 reps @ 450
8 reps @ 540
6 reps @ 630
5 sets 6 reps @ 720

Phew....half the workout is unloading this goddamn thing afterwards.

Calf raise watch yourself, approaching curl land
20 reps @ 90
20 reps @ 135
20 reps @ 135

As of 9/23 today....feel much less DOMS.
 
9 - 24 - 10

DL
5 reps @ 135
5 reps @ 225
4 reps @ 315
3 reps @ 325
3 reps @ 335
2 reps @ 345

Hyperextension
BW - 7 / 7 / 7 / 7 / 8

Lat Pulldown
10 reps @ 130
8 reps @ 150
8 reps @ 160
8 reps @ 170
3 sets - 6 reps @ 180

Standing DB MP
8 reps @ 50 ea
6 reps @ 60 ea
6 reps @ 60 ea

felt weak with all presses. hmmmm, i'll have to figure this out another day

1 arm DB Swing

L10 / R10 @ 60
2 sets L8 / R 8 @ 60
L7 / R7 @ 60

I really love this exercise a lot. It feels natural for me to do this and gets the heart pumping.
 
9 - 27 - 10

Figured I would play around with a speed day. Probably will do it all of this week. Just to see what happens.

All sets / reps are performed as fast as possible with 30 - 60 sec rest.

Powerclean
5 sets 5 reps @ 135

Alt each set with

Standing push press
5 sets 7 reps @ 135

Lat pull down

4 sets 12 reps @ 90

Hammer machine seated Bench
4 sets 12 reps @ 90

Hammer machine seated Row

4 sets 15 reps @ 90

1 arm DB Swing

R10 / L10 @ 45
3 sets of R8/L8 @ 45 (huge break after last set. probably 10 minutes. was feeling nausea)

Play around time.

OH Squat
5 sets 5 reps with bar (45)

Medicine Ball Situps
4 sets 10 reps w/ ball held OH
 
9 - 28 - 10

Speed Day II

Squat
12 sets 12 reps @ 135 (tiring)

Leg Press
8 sets 15 reps @ 270

Leg Press Calf Raise
4 sets 22 reps @ 270

Lot of volume, but light weight moving fast. this is an experiment.
 
10 - 04 -10

bullshit ass mandatory OT screwed this up. oh well, back to the beginning.

Hyperextenion
BW - 6 / 6 / 6 the number of the beast, iron maiden. these are done slow and i pull at the bottom to stretch the back and hams out.


DL
5 reps @ 225
4 reps @ 315
3 reps @ 325
3 reps @ 335
3 reps @ 345
3 reps @ 355
2 reps @ 360
2 reps @ 365

Singles @ 370 / 375 / 380/ 385

Hyperextension again, same method

BW - 5 / 5 / 5 / 5

Hammer Machine seated MP
10 reps @ 50
10 reps @ 90
3 sets 8 reps @ 140
6 reps @ 140

Lat PullDown
10 reps @ 150
10 reps @ 160
9 reps @ 170
8 reps @ 180

1 arm DB Swing
R10 / L10 @ 60
R 8 / L 8 @ 60
R 7 / L 7 @ 60
R 7 / L 7 @ 60
 
10 - 06 - 10

Squat
5 reps @ 135
5 reps @ 225
5 reps @ 315
4 reps @ 335
2 reps @ 345
5 sets 3 reps @ 365

Leg Press used a different machine than usual, felt more difficult for some reason

6 sets 10 reps @ 360

Calf Raise

4 sets of 20 reps @ 360

Leg Extension legs feel rubbery
8 reps @ 150
2 sets 7 reps @ 150

checked my BW for the hell of it: 274lbs lol so much for the losing fat part. but I know i got stronger. Maybe i'll run at the end of the workouts or do a lot more lighter DB swings or snatches. Oh yeah, eat less too :p maybe
 
thanks! I was only shooting for a single but it just felt good and i went with it.

It's weird how this works, I really do think your brain stops you sometimes when your body could otherwise handle something. it just felt right today, but i dont know, im no expert by any means.
 
10 - 09 - 10

Bench
6 reps @ 135
5 reps @ 205
5 reps @ 225
4 reps @ 235
5 sets 3 reps @ 245

Standing T bar Row
14 reps @ 70
10 reps @ 90
8 reps @ 135
7 reps @ 135
6 reps @ 135

CG Bench
10 reps @ 135
3 sets 8 reps @ 155
6 reps @ 155

Hammer Machine Back Row - pretty funny, i thought i had 90 on each side, but when i pulled it, i found out the other side i thought was a weight rack was also for the lift lol went with it anyway

8 reps @ 270
3 sets 7 reps @ 270
6 reps @ 270

Hammer Machine Incline Fly?? - set up like an incline. Seated upright but the handles start wide and come together while extended? Looked around the thing for the name...came up empty

12 reps @ 180
8 reps @ 230
2 sets 7 reps @ 230
6 reps @ 230

1 arm DB Swing
R 13 / L 13 @ 50
R 10 / L 10 @ 50
R 10 / L 10 @ 50
R 9 / L 9 @ 50

really have to put more time aside for these. they make me winded like i just sprinted for 100m.

Hyperextension
BW - 6 / 6 / 6 / 6

Incline sit up Board about a 25 degree angle off floor.
BW - 15 / 12 / 10 / 10 / 10 weakness found :icon_chee

Walking out and passed the machine so figure what the hell
Lat pulldown
12 reps @ 160
10 reps @ 170
8 reps @ 170
 
10 - 11 - 10

Shit sleep = Shit Deadlift. something was off today

DL
5 reps @ 185
5 reps @ 225
3 reps @ 315
1 rep @ 365 (felt like shit)
0 reps @ 365 :-0
3 reps @ 315
5 reps @ 315
3 reps @ 315
3 reps @ 315
2 reps @ 315

Incline Sit ups 35 degre angle
BW - 15 / 12 / 10 / 10 / 9 / 5 / 5 lol

Seated MP Hammer Machine
10 reps @ 180
3 sets 8 reps @ 180
6 reps @ 180

Tricep Pushdown - yeah i don't know why either
10 reps @ 90
2 sets 8 reps @ 90

1 arm DB Swing
R 13 / L 13 @ 55
R 12 / L 12 @ 55
R 10 / L 10 @ 55
R 9 / L 9 @ 55
R 9 / L 9 @ 55

30 Minutes stretching
 
10- 14 - 10

SQUAT
5 reps @ 135
5 reps @ 225
4 reps @ 315
5 reps @ 345
4 reps @ 365
5 sets 3 reps @ 375

good progress, 10lbs a week, see how long this keeps up

Good Mornings trying these for the 1st time
8 reps @ bar
8 reps @ 95
3 sets of 6 reps @ 135

Leg Press
12 reps @ 270
10 reps @ 450
10 reps @ 540
3 sets of 8 reps @ 630

Calf Raises
2 sets 22 reps @ 450
20 reps @ 450
18 reps @ 450
 
10 - 18 - 10
Supposed to Press today, but said fuck it and DL'ed anyway

DL
Double Overhand Grip
5 reps @ 135
5 reps @ 225
4 reps @ 315
0 @ 335 grip fail
0 @ 335 grip fail
Switched to staggered
4 reps @ 335
2 reps @ 335
3 reps @ 335
1 reps @ 335
2 reps @ 335
1 rep @ 335
DL feels like shit. all over the place. Switching all pulls to one day and presses to another. Might use a belt too next time. Might work as a placebo. We'll see

Lat Pull down
10 reps @ 150
8 reps @ 160
8 reps @ 170
8 reps @ 180
6 reps @ 190

Barbell Row (one end) I dont really know what this is called but it's when you stand one leg on each side of the barbell and row at one end.

5 sets 8 reps @ 170 (weight varies I guess with the leverage) 125 + bar

Lying t Bar Row
6 reps @ 90
6 reps @ 90
3 sets 5 reps @ 90

Hammer Machine Shrug
3 sets 10 reps @ 400
 
10 -21 - 10
SQUAT
5 reps @ 135
5 reps @ 225
5 reps @ 315
4 reps @ 365
4 reps @ 375
3 sets 3 reps @ 385
2 sets 2 reps @ 385
slight strain in my wrist while doing this. nothing major. we'll call it active stretching :p

1 arm DB Swing
R 10 / L10 @ 60
R 10 / L10 @ 60
R 9 / L 9 @ 60
R 8 / L 8 @ 60

Sit ups 20 degree angle
BW - 15 / 15 / 15 / 10 / 10

gonna have to work neck and grip into here somewhere
 
10 - 23 -10 Press Day. I fucking hate press day.

Sitting BB MP
6 reps @ 135
6 reps @ 155
5 reps @ 165
5 reps @ 165 didnt feel right. struggled. will add rotator cuff work as i feel there is an imbalance

1 arm BB leverage MP/Push - I dont even know what to call this. You put the BB in the corner, load up the side closest to you and press with one arm upwards.

R 10 / L 10 @ 45 (not counting the weight of bar for any)
R 10 / L10 @ 70
R 10 / L 10 @ 80
3 sets of R 8 / L 8 @ 90

Bench Press
6 reps @ 135
5 reps @ 185
5 reps @ 225
4 reps @ 225
3 sets 3 reps @ 225


Seated Hammer Machine MP
8 reps @ 185
8 reps @ 185
7 reps @ 185
6 reps @ 185
5 reps @ 185

help lol - i dont know what this is called. internet search failed. hold dumbells forearms parallel to floor, ends facing up, bend over slightly, arms stay in the L position and come up so your elbows are facing out.
R 8 / L 8 @35
R 7 / L 7 @ 35


Reverse Fly
R 8 / L 8 @ 15
R 8 / L8 @ 15

Lying flyes
R 10 / L 10 @ 15

Lying L Flyes
R 10 / L10 @ 15


Incline Situp 35 degree angle
BW - 15 / 10 / 10 / 8 / 5
 
10 - 27 - 10

fuck, what a hot and humid day here for fall. and my gym has no a/c cheap bastards


DL double overhand grip
5 reps @ 225
5 reps @ 315
5 reps @ 325
5 reps @ 325
3 reps @ 325
5 reps @ 325
0 @ 325 grip fail 3 times swtich to staggered
5 reps @ 325

light headed and dizzy after this lol best cardio workout in a long time haha

1 arm DB Row
L 8 reps / R 8 reps @ 60
3 sets of L 8 reps / R 8 reps @ 80

Hammer Machine Back Row
0 @ 270 -- not happening today
7 reps @ 180
6 reps @ 180
6 reps @ 180

Incline Situps 35 degree angle
BW - 10 / 10 / 10 / 10 / 10
 
10 / 29 / 10

Press day again. SQ monday

Bench Press
7 reps @ 135
7 reps @ 225
5 reps @ 245
4 reps @ 245
3 reps 3 reps @ 245

Standing DB MP
8 reps @ 60's
7 reps @ 60's
7 reps @ 60's
5 reps @ 60's

Hammer machine Incline BP
10 reps @ 140
8 reps @ 140
7 reps @ 140
6 reps @ 140
6 reps @ 140

Hammer Machine MP
8 reps @ 140
8 reps @ 140
7 reps @ 140
7 reps @ 140
6 reps @ 140

DB Snatch
4 sets of R 8 / L 8 @ 60

Incline Situp 35degree angle
BW - 15 / 10 / 10 / 10
 
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