View Full Version : Johnny Ringo's Weak A** Training Log

06-20-2012, 07:37 PM
I have been wanting to make a training log on here for a while, and today I am going to go through with it. I have so many goals it's not even funny, and have no problem putting in the effort to reach them. Main goals are powerlifting oriented, 405 bench, 405 squat (or more would be great if my knees ill allow such things), and 600 Deadlift. I also would like to do some mini marathons like tough mudders, warrior dash, ect. I would like to compete in a strongman competition, and dunk a basketball. These are goals I have before I go 6 feet deeper than I am now, not goals for next week.

A little about myself. I am 22 years old, 181 pounds as of today, and 6' tall. Last maxes were (IIRC) 215 bench, 320 DL, 140 MP, and my squat (185x4) well that's explained here. http://www.wannabebig.com/forums/showthread.php?153196-Squat-Depth-Help&p=2565338#post2565338

I never lifted a weight in high school and regret it more than anything now. I have been in and out of a gym for roughly a year and a half. Doing silly things with my friends. I have gained a lot of knowledge about supplements, training, diet, ect. I have been seriously training for about 9 months. I never weighed over 165 pounds until about 6 months ago. I didn't try to gain weight, because my gains were going up and didn't have much time to eat like I should. Since then I tried to put on some weight and gained almost 20 pounds in the blink of an eye.

My training for the past 9 months has fluctuated (mainly just seeing what routine I liked). I have tried the hepburn method, 5 3 1 (my favorite), and 5x5. Honestly the best routine I have found is not a routine lol. I have seen the best gains by going in the gym and saying "sure I'll do that toady". After this stop yielding gains I will get on 5 3 1 again. I may have left something out, but hopefully I will see it and rectify it. I will get my training from today up, and hopefully some pics tonight (looking for some now). Any questions fire away. :strong:

06-20-2012, 08:29 PM
I can't find any before pics of myself to show the size I've put on (quite a bit). Below is a pic of me last week doing shrugs, showing off my best attribute (my back).
Training for today went as follows....
Flat Bench: 135x10, 160x5, 185x5, 195x5, 205x7 (PR), 215x5 (PR and could have gotten 6), 225x4 (super PR).
Squat: 95x3, 135x8, 165x5, 185x4 (PR for Depth)
Shrugs: 135x30, 185x20, 225x15, 275x15, 315x12, 225x15, 185x15, 185x15, 135x20, 135x20
Calf Raises (Smith Station): 5 sets of 25-50 w/ 135.
Weighted Sit Ups: 5 sets of 25.
Super Set: Tricep Pulldowns and Cable Bicep Curls. 5 sets of 10-25 of each.
Whole workout took roughly an hour and a half. I know it looks weird, but what works.......works.


06-21-2012, 03:54 PM
Deadlift: 135x10, 185x5, 225x7, 225x10 (kinda sumo style)
Hang Cleans: 45x6, 80x6, 95x6, 115x6, 135x2
Shrugs: 135x20, 135x25, 135x25, 135x25, 135x20
Flat Bench: 135x10, 135x29 (PR)
Standing Ham Curls: 40x6, 40x6, (knee started really hurting)
Pullups: BWx6, BWx6
Circuit of Lat Pulldowns, Tricep extensions, and bicep cable curls: 5 sets of 10+ of each, done at a very fast pace, no rest.
Weighted Crunches: 3 sets of 25
Then threw the football for an hour. Friday and Saturday are rest days.

Friday is a rest day, but went swimming for a while today.

06-24-2012, 05:31 PM
Training for June 24th.
Flat BB Bench: 135x9, 170x5, 185x14 (4 rep PR), 195x5, 205x5, 215x4, 225x3.
Squat: Warmup, 145x8, 135x4 (trying to hit the safety racks on the lowest setting, really stretch out, I failed), 135x5.
Shrugs: 135x30, 185x20, 225x15, 275x15, 325x10, 365x10 (pulled my trap, owwee), 225x20, 225x10, 225x15, 135x20, 135x20.
Lat Pull downs: 3x10
Cable Rows: 3x12
Tricep Extensions: 3x20
DB Row: 3x10
Weighted Situps: 3x15

Took Roughly 1:45 to complete. My right Trap is sore, might have to take it easy tom.

06-25-2012, 09:14 PM
Did not train today. I pulled my right trap area yesterday and woke up today and man! it hurts. I have finals today and tom. anyway. I needed a deload week anyway. I plan on doing very light dynamic things wed. and thur. If I feel up to it. Then next week starting a routine I've fiddled with, but resembles Bill Starr's 5x5 alot.

I realized I haven't posted anything about diet. I eat everything, and when I'm done dessert is a second everything. Chicken nuggets, porkchops, steak, ect every meal of the day.

06-28-2012, 03:22 PM
Break down for the past couple of days. I pulled my trap so didn't go to train the next day. Then a few friends came into town I may or may not have drank way to much with them, and was in no shape to go to the gym. I'm feeling a lot better today and went in to the gym. I was going to do a full deload, but then I read several of Mark Bell's articles and began to think I was a giant vagina. So, I just lifted a little. Since this silly routine I am on is working I thought linear progression would work like crazy. So, Sunday I will start a hybrid Bill Starr routine.
Training for today:
Flat Bench: Barx10, 135x5, 155x5, 175x5, 185x5, 195x5
Deadlift (alternated traditional and sumo each set): 135x5, 135x5, 135x5,135x5 (wanted to go heavier but my knee was hurting)
OHP: 65x10, 85x8, 100x8, 115x5, 135x5 (PR and easily had 2-3 more in the tank)
Dumbbell Bench (alternating for 5 the together for 5): 3 sets with 45s.
Tricep Kickbacks: 3 sets of 12 with 20s.

Wanted to do some Ham curls, but my knee said naw dawg. I will also be going heavy (for me) with deadlift on the new routine as well. Any comments or questions fire away.

06-28-2012, 03:48 PM
Hey Johnny. Good work getting back into it, bud. Good luck with your training.

06-28-2012, 05:28 PM
Thank you sir. Killing it will commence Sunday.

Oh and goals to reach as soon as possible are 365 dead, 275 T&G 250 pause bench, and 250 squat. Want that 1000 total.

06-29-2012, 12:22 AM
I'm sure you'll have those goals well and truly beaten in short order.

07-01-2012, 07:07 PM
Felt today, but still had a good workout. I have responded really well to volume in the past so I did a good bit today, and will continue to do so.

Training Today as follows.
4 minutes of treadmill.
Flat BB Bench: Barx10, 135x5, 140x5, 160x5, 170x5, 185x5, 200x5, 135x8, 135x8, 135x8.
Squat: 100x5, 120x5, 135x5, 155x5, 175x5. Knee was giving some feedback toady.
BB Row: 75x5, 95x5, 110x5, 135x5, 150x5.
BB Shrugs: 135x60, 185x15, 225x15, 275x15, 275x15, 275x15, 225x15, 225x15, 225x15, 135x25, 135x25, 135x25.
Wide Grip Pullups: BW 3 sets of 5.
Weighted Crunches: 3 sets of 15.
Tricep Kickbacks: 3 sets of 15.
DB row: 3 sets of 15 with he 60s.
Tricep Pulldowns: 3 sets of 25-10.

Whole workout took 2 hours.

07-02-2012, 06:10 PM
Went to the gym and did some easy things today.
Walked to a gym about half a mile away.
Cardio: 15 min on treadmill (walk run)
Seated DB curls: 4 sets of 8-10 with 25s.
Forearm Twists: 4 sets of 50 with 10s, and 3 sets to failure with 15s.
Smith Machine Calf raises: 135x35, 160x35, 185x35, 210x35, 225x35, 225x35, 225x35, 185x35, 135x35.
ABS: weighted crunches, oblique crunches, regular sit ups.
Cable Curls: 3 sets of 10-25.
.....I feel like I am forgetting something, but maybe not.

07-03-2012, 06:06 PM
Hopefully I don't forget anything we did. Volume was disgusting today.
Training for July 3rd.
Squats: 105x5, 120x5, 140x5, 140x5.
OHP (Strict): 80x5 100x5, 110x5, 125x5, 140x5.
Deadlift: 135x5, 185x5, 210x5, 235x5, 260x5 (belt only, and possible PR can't remember).
Shrugs: 135x25, 185x25, 225x15, 225x15, 225x15, 185x15, 135x25.
Hang Clean: 70x5, 80x5, 95x5.
T Bar Row: 1 Plate x 10, 2 Plates x 10, 3 plates x 10.
Back Hypers: 3 sets of 10 with a 25.
Flat DB Bench: 3 sets of 15 with 50s.
Arnold Press: 3 sets of 10 with 35s.

Whole workout took less than 2 hours. Then ran home barefoot in the rain. Pretty good day.......pretty good day. Probably will not train tomorrow, have a great 4th everybody, and God Bless!

07-06-2012, 04:32 PM
The gym I go to has been closed since tuesday, which is just awesome. Today I decided to do some bodyweight stuff to keep active, but i found a bar, some plates, and a bench (all of which belong to a friend in a 105 degree basement. So I was able to somewhat do my routine, but the weights arent accurate so idk for sure what I did.
Flat Bench: 6 sets of 5-8.
Squats: (these were interesting, with no power rack): 5 sets of 5.
BB Rows: 3 sets of 5.
Close Grip Suicide grip bench: 5 sets of 8.
BB Curls: 3 sets of 8.

I will list weight ect again when I get into my real gym.

07-09-2012, 05:07 PM
Went to the pool yesterday, and pulled my trap again. Chicken fighting in the pool = dur dah dur. Anyway I was going to take today off, but the gym has been closed and I have to make up for being lazy!
Training for today is as follows.

Flat Bench: Bar x some, 135x5, 145x5, 165x5, 190x5, 210x8 ( PR Homie! ), 145x8, 145x8, 145x8. Benched with my feet off the ground for all sets, but the lat one.

Squats: 105x5, 125x5, 140x5, 160x5, 175x5.

BB Row: 90x5, 105x5, 120x5, 140x5, 150x5.

DB Bench: 1 set of 15 with the 65s. Then alternating DB Bench with the 50s, 3 sets of 10.

Incline Close Grip Suicide Grip Bench: 3 sets of 5 with 135.

Tricep Pulldowns: 7 sets of 12-25.

Reverse Grip Lat Pulldowns: 4 sets of 8-10 reps.

Didn't have the balls to try to do shrugs or weighted crunches with my trap/neck hurting. All in all good workout.

07-10-2012, 03:39 PM
Alright finally can deliver a tad to this thread. I blanked some things out because I'm going into law enforcement and try not to have my face out there to much just in case. Also, any friends I try to blank out because you never know, but anyway you can see the progress. And I'm proud of what little progress I've made, and still have a very long way to go.

Me at 163, no training.

At 168, after 5-6 months of silly weight room shenanigans.

Then I began to go more than 3 days a week, and actually do a real routine, and 6 months later this.... (me at 175).


07-10-2012, 06:23 PM
Training for today.
Squats: Bar x Some, 105x5, 125x5, 140x5, 155x5, 185x3, 140x8.
OHP: 75x5, 95x5, 110x5, 125x5, 140x5, 95x6, 95x6, 95x6.
BB Row: 90x5, 105x5, 120x5, 140x5, 155x3, 120x8.
Standing Leg Curls: 4 sets of 6-10 reps.
Weighted Seated Crunches: 100 reps total.
Seated Leg Extensions: 3 sets of 10.
Seated Leg Curls: 3 sets of 10.
Arnold Press: 3 sets of 10 with 35s.
Wide Grip Lat Pulldowns: 3 sets of 6-10 reps.

07-10-2012, 06:27 PM
grats on 180 bodyweight! what routine you doing?

07-10-2012, 06:43 PM
grats on 180 bodyweight! what routine you doing?

It was super easy to get to 180, but man it is hard to keep it now, and even harder to put on more it seems. I was on a stupid "do whatever" kind of routine, but I stuck with it because it really was working. Then I thought if this silliness was working linear progression should work really well. So, I basically fused to 2. I'm doing whatever, with a Bil Starr 5x5 base. I squat 3 times a week, bench twice, and dead once. It looks off this week because the gym has been closed and I'm catching up. When I stall I will do 5/3/1 for all lifts but dead, I'm going to run Mag/Ort for it.

07-11-2012, 07:41 PM
As for today, just went in and did some things to stay active and not kill the workout tomorrow. Weighed 181.6 today.

Straight Bar Curls: 45x10, 55x10, 60x10, 65x10, 100x4.
Seated DB Curls: 5 sets of 8-10 with the 20s.
Standing Calf Raises of Smith Machine: 135x35, 185x35, 210x35, 225x35, 185x50, 135x50.
Treadmill: Jogged .5 mile.
Ab Circuit.

After the workout we ran routes and threw the football for about an hour.

07-12-2012, 07:16 PM
Weighed in at 180.4 Today and did the following.
Flat Bench: Bar x Some, 135x5, 145x5, 165x5, 190x5, 215x6 (PR), 225x4 (Tied PR), 165x8, 135x10, 135x10. (Feet off the ground on all sets but 215 and 225).

Squat: 105x5, 125x5, 140x5, 140x5.

Deadlift: 135x5, 185x5, 215x5, 240x5, 265x5 (Belt).

Shrugs: 135x20, 185x20, 225x10, 135x20.

DB Bench: 70x10, 75x10, alternating 55x10.

Standing Ham Curls: 3 sets of 10 with each leg no rest.

DB Flies: 2 sets of 10 with the 15s.

Circuit: Bis, Tris, and Back. 3 rounds.

After workout went swimming for a while. Next 2 days are rest. Have a good weekend urbody!

07-15-2012, 07:36 PM
Some friends came into town, and we consumed frivolous amounts of alcohol, and today was a hang over for my workout partner and I. We mustered up the drive and went to the gym. Somehow, had a great day!
Training for July 15.....

Flat Bench: Bar x Some, 135x5, 145x5, 170x5, 190x5, 215x5, 225x4 (tied PR), 230x3 (2 rep PR), 155x8, 135x10, 135x10. Feet off the ground for all sets but 215-230.

Squats: Bar x Some, 110x5, 125x5, 145x5, 160x5, 185x5 (tied PR). It hurt my knee but I did all, but the last set without wraps.

BB Row: 95x5, 110x5, 125x5, 140x5, 155x5.

BB Shrugs: 135x30, 185x20, 225x20, 225x15, 135x20.

Leg Press: (Calf Raise Stance, Light weight explosion focus): 3 sets of 8 with 2 plates.

Alternating DB Bench: 3 sets of 10 with 55s.

Close Grip, Suicide Grip Incline Bench: 3 sets of 10 with 95.

Cable Row and DB Row Super Set: 3 sets of 10 of each. DB was a 60.

Treadmill: .5 mile.

There may be some things I forgot, volume was gross.

07-16-2012, 05:58 AM
Great work on the PRs, bud, especially with being hung over!

07-16-2012, 02:09 PM
Great work on the PRs, bud, especially with being hung over!

Thanks much sir. I can't wait for the PRs to come in on deadlift, and hopefully they come as often as bench has.

07-16-2012, 04:21 PM
Today was light, as I felt dead, and slept horribly last night. Couple that with heavy DL and OHP tom. and today should be tame.

Straight Bar forearm curls: 5 sets of 20, weight ranged from 45 - 75.
Smith Machine Calf Raises: 5 sets of 25, weight 135.
Seated DB Curls: 5 sets of 10, weight 20s.
Weighted Ab Crunches: 100 total reps.
Hack Squat Calf Raises: 3 sets of 15.
Cable Wood Chops: 3 sets of 10-20.
Forearm Twists: 3 sets of 50 with 15s.
Treadmill: .5 mile.

07-17-2012, 05:19 PM
Squats: 110x5, 125x5, 145x5, 145x5.
OHP: 100x5, 115x5, 135x5, 145x5 (Mega PR, Never even tried 145 before).
Deadlift: 135x3 traditional x3 sumo, 190x5, 225x5, 245x5, 275x5 (PR), 315x5 (Turbo PR!).
Standing Leg Curls: 3 sets of 10.
Arnold Press: 3 sets of 10, with 35s.

And Chase has inspired me to end my updates with Praise Jesus!

Isaiah 40:28-31 Have you not known? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary,and young men shall fall exhausted; but they who wait for the LORD shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.

07-17-2012, 06:20 PM
Great work with the PRs, mate!!

07-17-2012, 06:55 PM
Great work with the PRs, mate!!

Thanks as always Gaz! I'm going to run 5x5 until I stall then run mag/ort and I want to actually pull a none laughable number by Christmas. Probably taking tomorrow off the final DL set kilt me!

07-19-2012, 04:33 AM
Went to the gym today just to move around (back was STIFF).
Walk to gym.
Forearm curls: 5 sets of 25.
Bicep Curls: 5 sets of 8.
Seated Calf raises: 2 sets of 15.
Hack Squat calf raises: 4 sets of 15.
Talked to ladies.
Walk home from gym.

All in all I would say I did the daily workout of the fratastics (minus the calves).

07-19-2012, 07:56 PM
Flat Bench: Bar x Some, 135x5, 145x5, 170x5, 190x5, 215x5, 230x2, 235x2 (PR), 185x1 Paused, 205x1 Paused, 155x8, 135x10, 135x18.

No Squat my Back was still giving me some feedback.

The rest of the workout was a blur. We all just had a good time socializing, and talking about Eric Lilliebridge and Chris Hickson. We did close grip bench, DB bench, cardio, triceps, lat pulldowns, cable row, and some other things. All in all just a good day. Now we prepare to see the dark night rises!!!!

07-22-2012, 02:12 AM
July 22, 2012 2 a.m. workout!

The gym I go to is going to be closed for a couple of weeks due to renovation. I'll be moving and helping friends move, so I'll lift when I can. Resuming order again in 2 weeks. I will do whatever I can so there may be some different workouts coming. Tonight some friends and I benched in a basement. I was so hot we did about 5 sets a piece and called it quits. I weighted in at 182.8 today. Have A good weekend everybody!

Glory Be to GOD!

07-23-2012, 06:29 PM
Since the gym will be closed, and I'll be moving ect., and my friend was maxing out on bench I decided to tag along. I goofed around and benched a day or 2 ago so I didn't expect much. My goals be end of summer were 225x5 on bench, 250x1 TnG on Bench, and a comfy 315 pull.
The deadlift was super completed 315x5, and I just wanted to pull heavy again (for me) so I could come back and do mag/ort in 2 weeks.
Today we go in the gym and the following occurred. I am extremely pleased, and wonder what would have happened on a fully rested day with a better weight progression.
Bar x 10
235x3 1 rep PR (just kinda blacked out and lifted, spotter said I had another 2 reps in me)
240x1 (tied PR)
245x1 (5 pound PR)
250x1 (10 pound PR)
255x1 (15 pound PR) Spotter says I had 260 on lock and probably 265, but my shoulder said naw dawg!
Since all of this went so well I decided to go for my 225x5 goal as well, and ended up getting it for 7 reps!!!

After all this we did 3 sets of 5 reps, BW pullups.
Then we played Basketball for a couple hours. Great Day!
Have a great day and God Bless, everybody!

07-25-2012, 06:50 PM
Did a mega circuit today. I wanted to do some strongman type stuff, but it rained all day and I had no room but outside to do these things. I ended up doing very light weight, high rep, cardio style circuit. Incline Bench, Shrugs, Straight Bar Curls, Forearm curls, and some other things. The only heavy none circuit thing was DB rows (5x10) with a 70.

When it's not raining I want to do some kind of carry, maybe a jog, tire flip, and whatever the wind persuades me to do.

God Bless ya homies!

07-26-2012, 04:29 PM
Today was fairly easy, because yet again the rain so no strongman for you. Also, the weather channel says it will rain at any given time for the next 6 days. So, (especially with the way my body has felt) it's deload time! I haven't had a deload period in a while anyway. Today I did a hybrid bear complex thing that kicked my butt. It went like this...
Power clean, front squat, ohp to traps, back squat x10, ohp to front, sldl x10. 3 rounds of this whipped me, even with mega light weight. Then I did some random things and body weight things no real method or anything. I plan to take the next 4 or 5 days off, then get back to it. I'm finishing up my routine tonight and will post it later.

God Bless! :strong:

07-26-2012, 05:58 PM
Alright Bromontanas, here are the plans.
When I finish deload, I am going to run smolov jr. for bench. Because a friend is running it and I figured why not? I tried This once before and failed due to shoulder fatigue. This time I will do very limited, light weight assistance. And ofcourse no other pushing, shoulder or tri movements. This will take 3 weeks, then I will start my new routine which will look like this.

Squat - 7 sets based off a nameless routine, the 7 sets include 2 warmups.
Bench - 7 sets. Same progression and % based weights as Squat.
3 Upper Back exercises. Heavy.
1 additional chest exercise. Heavy.
1 tricep exercise. Heavy.

Light Deadlifts - Something like 3-5 sets of 5 at 50-60% of max.
Light OHP - Same as dead.
Ham Curls. light.
Calves. light.
Bis. light.

Cardio and mega stretching

Squat - Same as monday but progressing along the routine
Bench - same as monday but progressing along the routine
3 upper back exercises. Light.
Additional chest exercise. Light.
1 tricep exercise. Light.

Coan deadlift routine.
Heavy OHP - 5x5.
Ham Curls. Heavy.
Calves. Heavy.
Bis. Heavy.

These are what will be mandatory for me each day, unless crunched for time, or lack of recovery. But, the routine is not limited, if i feel good I may do more on any given day. Also, cardio and abs will be scattered though out.

08-06-2012, 05:14 PM
After over a week off due to gym closure and business to take care of, I'm back. This is the start of 3 weeks Smolov Jr. for bench. :strong:

Today was....
Bench: 6x6 with 185.
Squat: 3x5 with 135.
DB Row: 3x12 with 40s.
Lat Pulldowns: very light drop set.
BW Wide Grip Pullups: 3x5.
Weighted Abs: 3x20.
Seated DB Curls: 3x10 with 20s.

I'll be taking it easy on everything but bench, so my shoulder can recover.

08-08-2012, 04:51 PM
Man I don't know how people do this! My shoulders are already saying naw dawg! I'm hoping it's just soreness from lack of activity the past 10 days. Anywho Here is todays death waffle workout.

Bench: 7x5 at 190.
Squat: 135x5, 145x5, 155x5. All sets were a silly depth, friends said my butt was 6"s from hitting the ground, and my knee felt great.
Deadlift: 135x5, 135x5, 185x5, 225x5.
DB Curl: 4x10 at 20s.
DB Row: 4x12 with 40s.

I am going to stretch ALOT and eat my face off to recover for Friday and Saturday. God Bless To All You Guys!!!

08-10-2012, 08:04 PM
Bench: 8x4 at 205. Shoulders hurt after set 5.
Squat: 135x5, 155x5, 165x3, 185x3, 205x1.
DB Curls: 3x15 with 15s.
Lat Pull Downs: 3x12.
Weighted crunches: 3x25.

Doing shoulder dislocations, and stretching alot.

Bako Lifter
08-10-2012, 09:20 PM
I like smolov, good work in here.

08-10-2012, 11:35 PM
I like smolov, good work in here.
Thanks mang. I don't like the shoulder joint fatigue, it's rough.

11-02-2012, 08:55 PM
Hey Guys! I had a sponsored supplement log, and did that. I just kinda stopped logging over here, IDK why. Any way I bulked to 202, and now have slimmed down to 185. I'm stronger now than I have ever been. I don't deadlift at the moment (trying to heal a back injury), but I squat to depth all the time now. My pinched nerve and knee still give me problems, but most squats are ATG. Anywho current maxes are, Bench TnG 275, Squat - 250x2, Dead - hard to tell I haven't in a while due to my back.

Me at 202.

I did have pics of my legs, but they still look awful, hopefully i'll feel better about them and post later. I do legs 2-4 times a weeks and strength increase is great but hypertrophy is pooh.

11-29-2012, 01:59 AM