Lusst's Ghetto Strength Training Log

**Lusst** · 09:11 AM

Specs:
Age: 23
Height: 6'0
Weight: 234 [1-07-08]

Current 1 Rep PR's
Bench - 365 [6-30-07] chalk, wrist wraps, belt
Squat (PL) - 600 [11-02-07] belt, chalk, wrist wraps
Deadlift - 650 [12-24-07] belt & chalk

Big Three Total: 1615

Year 2008 Goals
Weight: 220
Bench: 405
Squat: 650 (PL)
Deadlift: 700

Literature
The Periodization Bible - Part II
Bench Press 600 pounds
The 7 Habits of Highly
Effective Nutritional Programs
The Dead Zone

fat_wilhelm · 03-27-2006, 11:30 AM

Hellz yeah... love the title. Are your ab wheel rollouts from your feet or knees? If they're from feet, that's damn good for a 230 pounder.

**Lusst** · 08:30 AM

Hah, hell no, they're from the knees...my goal is from the feet though. And to help me reach that goal; I don't cushion my knees from the hard, cruel ground. Hopefully, this will be the catalyst to mutate me into some sort of beast.

**SmashiusClay** · 03-27-2006, 12:50 PM

Nice to see you got yourself a log, some damn impressive lifting. Keep it up.

**Lusst** · 03-27-2006, 01:49 PM

Thanks Smashius, means alot.

3-27-06 - Happy Birfday to me!

5AM:
Started the day with Burpees - 2x20. Added in the pushup and jump for good measure. About the 10th rep, this had me wishing my sorry ass never got out of bed. Also did 50 calf raises in the shower. Why you ask? Hell, I don't fucking know either!

11:30AM:
Bench - 5x2@285
No spotter today, so the lift-offs kicked my ass. Upping this to 290 next week.

Push Press - 3x3@185
Instead of cleaning this up on my shoulders, I just picked it up off the power rack a-la Front Squat - seems to work well.

Bench - 225x12
My buddy got caught up in traffic (he drives 30+miles one-way!), so decided to do these with him. He is in training for the NFL Scouting Combine in Indianapolis in a few weeks, so figured I'd hop in there and give him a little company.

Dips - 1x10 1x7 1x5
Man, that set of 225 kicked my ASS! I felt it about the 5th rep on the second set...almost made me want to run around and flail my arms like a little girl.

Ab Wheel Rollouts - 3x5
From the knees.

Farmers Walk with Static Shrug - 2xFailure@80lb DB
This sounds a little weird, but I got the idea from one of Keith Wassung's posts. Even now, as I munch on my Corned Beef and type this out...my hands feel like claws, and my forearms feel like that of a Pedophile working 12 hour shifts at the Chuck E Cheese Bounce House

Barut · 03-27-2006, 01:56 PM

Quote:

Originally Posted by Lusst

my forearms feel like that of a Pedophile working 12 hour shifts at the Chuck E Cheese Bounce House

LMAO. Good shit. Happy birthday.

bacon · 03-27-2006, 02:39 PM

Quote:

Originally Posted by Barut

LMAO. Good shit. Happy birthday.

Quoted for emphasis. That was damn delicious Lusst

**Lusst** · 03-27-2006, 04:45 PM

*low bow*

**Lusst** · 02:12 PM

3-28-06

11:30 AM-
Run - 1 mile @ 7:29.9 seconds.
My goal was under 7:30, so hell yeah!

Half-Gassers - 6@under 19 seconds (goal)
(For those of you not familiar with these, you run across the field, and back.)
Whee-ha! Got em all in under 19. I think the slowest time was 18.1. My workout buddy introduced me to these today, and gave me a time that Defensive Ends should complete it in. I still got my mojo.

Situps 2x30
I'm getting better at these. Will be having a PT test in the next month or so, so have to get as many as I can in 1 minute.

**Lusst** · 03-29-2006, 02:02 PM

3-29-06

Ok, today I was a bit "off" and didnt come into the weight room mentally prepared to do some heavy Deadlifting. I was at an awards banquet all morning at work, and had the mindset that I was taking the day off. Well, the guilt overcame me, so I threw on my workout clothes and hit the weight room.

11:30AM
Deadlift - 3x2@455 1x10@315
On the 3rd set, I was struggling to lock it out. I don't know if it was because I ate too damn much at the banquet, got 6.5 hours of sleep, or if I was sore from running yesterday, but I was pretty frustrated that I couldn't get those last two sets. So, I did the next best thing by pounding out 10 reps at 315.

Barbell Row - 4x3@205
I always feel good after these, I only have ~25lbs to be doing my bodyweight.

Bent Press - 3x3@60 (dumbell)
Punishment, pure punishment. My core was already sore, these just made me feel like a bitch.

Neck Curls - 4x4@50 (2 25's)
I got the idea of doing these from a thread I read yesterday on S&P. I actually prefer these to my Neck Harness. I still have some tweaking to do with the setsXreps, but I was definately feeling it at 4x4.