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Thread: Johnny Ringo's Weak A** Training Log

  1. #1
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    Johnny Ringo's Weak A** Training Log

    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/sho...38#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.

  2. #2
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    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.

    Last edited by JohnnyRingo; 06-20-2012 at 07:29 PM.

  3. #3
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    Training
    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.
    Last edited by JohnnyRingo; 06-22-2012 at 06:40 PM.
    Weakest person on the forum, and my bench is higher than my squat.

  4. #4
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  5. #5
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  6. #6
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  7. #7
    Senior Member GazzyG's Avatar
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    Hey Johnny. Good work getting back into it, bud. Good luck with your training.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  8. #8
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    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.
    Last edited by JohnnyRingo; 06-28-2012 at 04:32 PM.
    Weakest person on the forum, and my bench is higher than my squat.

  9. #9
    Senior Member GazzyG's Avatar
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    I'm sure you'll have those goals well and truly beaten in short order.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  10. #10
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  11. #11
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    Went to the gym and did some easy things today.
    Training.
    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.
    Weakest person on the forum, and my bench is higher than my squat.

  12. #12
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    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!
    Last edited by JohnnyRingo; 07-03-2012 at 05:07 PM.
    Weakest person on the forum, and my bench is higher than my squat.

  13. #13
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  14. #14
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  15. #15
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    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).



    Last edited by JohnnyRingo; 08-08-2013 at 10:07 PM.
    Weakest person on the forum, and my bench is higher than my squat.

  16. #16
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  17. #17
    Squat Heavy, Squat Often Cards's Avatar
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    grats on 180 bodyweight! what routine you doing?
    H: 5'7" W:185
    Goals: 495 -315 -585

    “Persistence Persistence.” - Calvin Coolidge.
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  18. #18
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    Quote Originally Posted by Cards View Post
    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.
    Weakest person on the forum, and my bench is higher than my squat.

  19. #19
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  20. #20
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    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!
    Weakest person on the forum, and my bench is higher than my squat.

  21. #21
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    Hang Over : Part 3 (The Workout)!

    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.
    Weakest person on the forum, and my bench is higher than my squat.

  22. #22
    Senior Member GazzyG's Avatar
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    Great work on the PRs, bud, especially with being hung over!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  23. #23
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    Quote Originally Posted by GazzyG View Post
    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.
    Weakest person on the forum, and my bench is higher than my squat.

  24. #24
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    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.
    Weakest person on the forum, and my bench is higher than my squat.

  25. #25
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    July 17, 2012 (Good Days are Good)

    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.
    Weakest person on the forum, and my bench is higher than my squat.

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