• Xenforo Cloud has scheduled an upgrade to XenForo version 2.2.16. This will take place on or shortly after the following date and time: Jul 05, 2024 at 05:00 PM (PT) There shouldn't be any downtime, as it's just a maintenance release. More info here

Strength and Honor


White Belt
Jan 8, 2006
Reaction score
I have been reading Sherdog for about a year and a half and finally registered to post. I don't post normally because I want to avoid being dragged into the insanity, but now I feel that at least posting here in my own training log will help me in my strength training by having people besides me perhaps a little interested in my progress. So today I post my first workout...

Sunday 1/8/06
Conventional Deadlift 45x10 155x5 185x5 215x5 245x5 275x5 305x5 315x5
Pullthroughs 12x8 1.5x8 13.5x8
BB Row 135x 10, 10, 8, 6
DB Shrugs 90 x 12, 12, 12

Notes: Personal Record set with the deadlift. Pullthroughs were a new exercise for me so I am trying to find the weight and learn the movement. Barbell rows were done at 90 degrees ala a Pendley Row. They also kicked my ass.

Current info:
18 years old
5 feet 11 inches
174 pounds

Goals: Strength and Size

For those who read this I would appretiate any support or constructive critisicm. Thank you.

Strength and Honor!
Tuesday 1/10/06

Weighted Dips BWx5, 12.5 x 5, 22.5 x 5, 35 x 5, 45 x 5
Semi-Supinated Flat DB Bench 65 x 8, 6, 4
Skull Crushers 45x10 65x8, 8, 8
Pullups BWx8,8,8,7

Notes: God I love weighted dips. The DB Bench was more difficult than expected, but ill keep the weight for next week and try to beat the reps. I need to start heavier and work heavier on the skullcrushers. Pullups make me want to puke... its horrible they are so good for you. I had to rest a good bit in between sets (about 3 minutes) on the pullups.
I would not do BB rows and Deads in the same workout, think one is asking for an injury that way. Do W P/Chin ups instead, chins help decompresse the spine, helping to recover from the deads too, added bonus. Deads themselves destroy your entire back, one does not even need anything else after them..
I was unaware of that. From reading many programs people posted in the past including Carnal's Treatise I thought barbell rows would be fine for back day. That being said I can see where you are coming from. I will play around with that. Im thinking it might be benificial.

Thanks for your reply.
Thursday 1/12/06
Front Squat 115x5 140x5 165x5 190x5 215x5
DB Bulgarian Squat 50 x 8, 8, 8
RDL 245x 8, 8, 8, 8
Dip Apparatus Leg Raises 35 x 10, 10, 10

Notes: Wanted to box squat but couldn't find the box... what crap! The balance issues I normally have with the bulgarian squats were much less. RDLs are a personal RE record and my forarms feel tight as hell cause I did them double overhand. Leg raises were done with bent knees bringing a dumbbell held between the feet up until the knees touched the chest.
Monday 1/16/06
Deadlifts 195x5 230x5 265x5 300x5 335x5
Pullthroughs #14x8 #15x8, 8
Pullups BWx8,8,7,8
Face Pulls #12x 12, 12, 12

Notes: Another PR for deads. My back was starting to round at the end of the set of 5 though. Next week I will be doing rack pulls to hit the lower back and lockout. I used the whole stack on the pully for pullthroughs so its time to start working up the reps. Tried the pullups under the guidance of the above poster. I didn't like it as much as doing rows cause my grip was so fried. I also hate getting more on the fourth set than the third. Finished the workout with face pulls.

Besides other deadlifts, what are some other lifts that hit the hams/glutes/lower back that I can put in where pullthroughs are?
Tuesday 1/17/06
Weighted dips B+10x5 B+20x5 B+30x5 B+40x5 B+50x5 B+60x5
Military Press 80x8 90x8 100x8
Pushdowns #6x10, 10, 10
BB Row 115x10, 10, 10, 10
Rear Delt Flies 20x10, 10

Notes: Planned to work up to BW+50 on dips but the 50 was easy so I went to 60. How did my shoulders get so much stronger when not working them directly???? Pushdowns... yes pushdowns... STFU!! If its good enough for Defranco... BB Row cause my back is probably my weakest point besides maybe my glutes so it gets some extra attention.
Front Squats 135x5 155x5 185x5 205x5 225x5
SLDL 255x8, 8, 8, 8
Walking DB Lunges 55 x 10 yards x 3

Notes: Squat is up. Deadlift is up. Walking lunges are new and by the way are a bitch. I might do some ab/core work later.
Sunday 1/22/06
Rack Pulls 205x5 240x5 275x5 315x5 345x5
Cable Row #15x15
Pullups BWx8,8,8,5
Cable Row #15x8
Hyperextentions 60x10,10,10
Shrugs 90x15,15,15

Notes: Going to do rack pulls for acouple weeks. Wanted to play around with a new back extercise but I was to strong for the machine and had to use the whole stack. Even with 15 reps fatigue hadn't set in so I did pullups again. The cable had to have taken some out of my arms because my biceps gave out on the last set. Backoff set on cable row again. Hypers alwasy take alot out of me but they make my lower back feel strong for deadlifting. Why can I do 90 for 3x15 on shrugs but have girl traps?
I also like dips.

Dips has (for me anyway) a big carry over for benchpress and dumbellpress. Ive started to believe that dips is the most important pressing exercise around.

Cool that you have 0 posts! haha, your sort of an anti-postwhore. :D
Thats me... the anti post whore. I really couldn't care less about my post count. I just read everything I can and am now using this log as motivation. Dips are also probably my favorite pressing exercise. You get some of the best looks as you chain yourself to the weight, especially because most people I see don't even know how or cant dip. I feel bad for them... They are missing out.
Tuesday 1/24/06
Push Press 45x5 95x5 115x5 135x5 175x5 185x3
CGBP 155x3 165x3, 3, 3, 3
BB Rows 115x10, 10, 10, 10

Notes: Just felt like doing some OH work so I push pressed. CGBP was done with a slight pause on the bottom and an explosive positive. Rows felt strong today. I will probably do some pushups later.
Thursday 1/26/06
Box Squat 145x5 165x5 190x5 215x5 235x5
Split Squat 135x8, 8, 8
Good Morning 155x 8, 8, 8, 8
Swiss Ball Crunch 95x15, 15

Notes: I think there is a pretty good imbalance between my DL and Squat. I played around with split squats after seeing strong man Brad Cardoza do them on his sight. That man has the thighs of a horse. GMs nothing special... im a weakling. FInished with some weighted swiss ball crunches. They made me feel like the least cordinated person ever trying to pick up the DB, but at least I stayed on the ball.
I have been having bad workouts and been sick lately so I haven't kept this updated. Now I am getting back on track.

Tuesday 1/31/06
Squat 175x5 195x5 215x5 255x4 255x3 255x3

Notes: This was the first day I started to feel sick, but I lifted anyways and put up 30 lbs lower than normal. Crap... Skipped assesory moves.

Thursday 1/2/06
Bulgarian DB Squat 45x12,12,12
DB Bench 60x10,10,10
DB Row 80x8

Notes: I haven't done much higher rep work in awhile so I decided to work it in resulting in the most nausiated I have been in awhile. Only one set of DB Row becuase if I had stood up at that point of the next 5 minutes it woulda been clean up in the freeweight area.

Friday 1/3/06
One Arm DB Snatch 50x5 65x5 75x5 85x5
Hang Clean + Jerk 135x5
Hang Clean 185x3
Power Shrug 225x10 285x8
Pulldown Standing w/ Straight Arms #6x10,10,10

Notes: Feeling alot better. Decide to try some more olympic stuff. Variety is the spice of life and lifting is suppost to be fun so bring on the variety. This is more of a play around with stuff day not so much trying to break records and the like. I have alot of energy after lifting today though. The pulldown thingy is an ab killer for me. You dont actually crunch but you grab the bar with straight arms standing away from in and bring it to you waist without bending your arms. There is no crunching but the abs have to work like crazy to stabalize. I doubt its new, but I don't know what to call it. Anyone enlighten me?
Saturday 2/04/06
CGBP 95x3 115x3 135x3 155x3 165x3 175x3
Speed Pull 185 6x1
BB Row 125x10, 10, 10, 8
Military Press 100x8, 8, 6

Notes: As of right now I am liking my current "routine". I am experimenting with higher frequency and leaving more reps in the tank. I am finding that I have more energy and that the workouts don't kill me. They are also a lot more fun. Just a basic workout today... nothing needs to be explained that I can tell.
Tuesday 1/7/06
Snatch-Grip Deadlift 135x5 185x3 225x3 245x3 255x3
DE OHP 85 6x3
RDL 255x8, 8, 8, 8
Crunches 3xmax
Hammer curl 40x7, 6

Notes: I hath found a glaring weekness. I lookith onto my grip and said, "It is bad". So I said unto myself, "Though shalt workith thine grip or though shalt suffer the plight of weeklingness for the rest of days." A reading from the book of Iron. In the name of the barbell, the dumbbell, and the holy muscles. Strongmen.
Thursday 2/9/06
DB Bench 75x7, 7, 7
BB Row 135x8, 8, 8, 6
Front Squat 225x1, 2, 3, 2
Lunge 135x10, 10
Saturday 2/11/06
Incline Bench 45x10 95x3 115x3 135x3 145x3 155x3 165x2 135x6
Military Press 100x8, 6, 5
Pullups 0x8, 8, 6, 5
DB Shrugs 90x12, 12, 12
Tuesday 2/14/06 (the day to express your love for iron)
Squat 45x10 95x5 135x5 185x5 205x3 225x3 245x3 265x3 275x3 295x3

Super Set:
A1. Step Ups 40x12, 12
A2. Weighted Jumps 25sx10, 10 ~20 inches

DB Swings 65x12, 12, 12, 12

Cable Twists 65x20, 20

Notes: Best I have ever felt when squatting if I ignore alittle knee popping (no pain). 295 for three is a PR. I felt like it may have been a tad bit high, but my spotter said it was below parrallel. Squat wore me out so i didn't put to much work into my other exercises. Played with some new stuff...
Thursday 2/16/06
Dynamic Bench 135 10x3
DB Bench 75x5, 5, 5

A1. BB Row 155x5, 5, 5
A2. Face Pull #6x10, 10
A2. Rear Delt Fly 25x10

B1. Hammer Curl 40x8, 6, 6
B2. Skull Crusher 60x10 70x10, 10