SwagMorris Exercise Log

[SwagMorris]

Like my 5th log on here. Imma do it all out this time. Vids will be posted. More pics (starting tomorrow). Maybe diet info. Sky is the limit.

Background: Started lifting for high school football. Goofed off a ton. Bench and curl brah before being a bench and curl brah was the cool thing to do. Ran track for a very short amount of time in college. 400m and sprint relays were my thing for a small, exhausting period in my life. Lifting was always a thing that I just kept doing. Done Upper/Lowers splits, BP split, Push/Pull/Legs, and various other made up routines. I've never done a structured routine, so this will be my first go around. 5/3/1 for Bench, Squat, and Deads.

Diet: I really just snack during the day. I'm constantly on the go for work (stopping for lunch maybe once a month) so I have PB&J's, fruit, yogurt, coffee/energy drinks, and protein shakes during the day. Jack3d before I lift. Go home. Eat a couple of meals, or go out to eat. Whatever my wife cooks. She lifts too (no pics for you *******s), so makes health conscious meals. Usually salad, chicken/beef/tilapia, brown rice/whole wheat pasta, and a beer. Couple of hours later, I might eat some eggs, cereal/oatmeal, yogurt, whateves. Something light.

Routine: As I said earlier, 5/3/1 for main lifts, then some lifts for aesthetics and auxiliaries. Cardio when possible. I try for at least 3 times a week. Nothing fancy. Run a couple of miles. Maybe some sprints. Stationary bike if shin splints are kicking in.

PBs: Starting off at 445 for deads. Did 285 for 3 on bench the other week (I suck), but I'm pretty sure I can't get 310 for one, so I'm starting with 300 max on bench. 375 for squat. I can do dips and pullups with the best of em, I'll be recording vids this week (on dips at least).

I had a squat vid this week, but my wife recorded it like a potato would. She got her only warning...

[SwagMorris]

BB Deadlift
135x5
225x5
275x5
315x3
335x5 (75%)
355x5 (80%)
380x5 (85%)

(tweaked muscle around left scapula. Rhomboid, infraspinatus or scapula I'm guessing. Whatever is the popular one to tweak. Full potato on first day of 5/3/1 by OP)

BB Shrugs
315x10 (continuing wasn't happenin)

Wide Grip Pullups
+45x10x5 (1 minute rests)
BWx10x5 (30 second rests)

GHR's (pressed for time. Jabroni gym closes early on Saturday nights)
BWx10,8,6,3 or 4 (short rests)

Lying Leg Curls
3 sets of 6-10 reps (short rests)

Bent DB Rows
75's x10x3

~supersetted with~

Standing DB Shrugs (back was feeling better)
115x10x3

Seated Calf Presses (straight leg)
5 sets of like 20-9

Hanging Leg Raises
4 sets of 10

Stretching then 15 minute jog in dat dere humidity.

Had to get my lifting done within an hour. Would have liked to do facepulls, but they were turning the lights off on me. Hamstrings got worked. Deads were harder than I thought they would be with 380x5, cause I just pulled 405x4 and 425x2 last week. Ah well. Might do my bench workout tomorrow, if I'm not too sore, and I can take an hour out of my day.

[SwagMorris]

Just ran with the dogs for bout half an hour first thing this morning. Not gonna gym it up today. Bench day tomorrow.

For your time...

Blurry iPhone pic of peace...



Can't even tell how hairy I am in that.

[SwagMorris]

Crowded ass gym for some reason. Had to do dips first.

Dips
BWx10
+45x10
+90x8
+135x3
+160x3
+180x3
+180x2 (vid)

Bench (estimated 1-rep max 300)
135x10
185x5
225x5 (75%)
240x5 (80%)
255x6 (85%)

Incline DB Bench
100x10x3

Low Incline Flys
55x10
65x8

Incline Curls
40x10x3

Hammer Curls (simultaneously)
55x6
45x10x2

On +180x3 for dips, wife was recording, and chick stood right in front of her for 1.5 reps. No point in posting vid, obviously.

[SwagMorris]

BB Squats (estimated max 375)
135x5x2
225x5
280x5 (75%)
300x5 (80%)
320x5 (85%)

Cybex Squat Press
12 plates for 3 sets of 15-12 reps (1 minute rests)

Seated Calf Raises
90 for 5 sets of like 25-12 reps (short rests)

DB Split Squats
45x10/10x2

Seated Calf Presses
4 sets of 15-9 reps

Cardio
4 400m runs supersetted with twisting hanging leg raises 10-12 reps.

Went about a month without doing BB squats, and got weaker on them. Still hit targeted reps/weight. Maybe next week I'll squat like less of a girl...

[CJAGz]

In. Your current lifts are my goals to hit within the next year and a half, lol.

Nice dips. I wish I could do a single with even one 45 added. Good luck.

[SwagMorris]

In. Your current lifts are my goals to hit within the next year and a half, lol.

Nice dips. I wish I could do a single with even one 45 added. Good luck.

I've dipped on the regular for the past 3 years. It's gradual like everything else. A lot of people are missing out by not making dips one of their main staples in their routine (throw pullups and chins in there as well). A lot of people get intimidated or embarrassed by them because they can't do very many.

[CJAGz]

I've dipped on the regular for the past 3 years. It's gradual like everything else. A lot of people are missing out by not making dips one of their main staples in their routine (throw pullups and chins in there as well). A lot of people get intimidated or embarrassed by them because they can't do very many.

I just got to doing dips and chins unassisted lol. I can do around 3x10 on dips. Gonna be a while before I get to adding any substantial weight.

[SwagMorris]

I just got to doing dips and chins unassisted lol. I can do around 3x10 on dips. Gonna be a while before I get to adding any substantial weight.

Start adding weights now. Every few weeks do them as your main pressing exercise (depending on what your routine is). Strap on 10 pounds with a belt or with a DB hanging between your knees.

What kind of routine are you on?

[CJAGz]

Start adding weights now. Every few weeks do them as your main pressing exercise (depending on what your routine is). Strap on 10 pounds with a belt or with a DB hanging between your knees.

What kind of routine are you on?

I'm planning on trying 10lbs tomorrow. Though I do do it after OHP which is my main pressing excercise. Might try doing dips first every once in awhile though.
My routine is mainly strength oriented. It's modeled on BLSS but with some changes tailored to my goals.

[SwagMorris]

Seated DB Press
45x5
65x5
80x5
85x5
90x5
70x10x3 (short rests)

1 arm DB Rows
100x6/6
125x8/8x3

Upright BB Rows
110x10x3

~supersetted with~

Bent DB Laterals
30x10,8
25x10

Lying DB Extensions
40x12
45x10
40x10

Rope Cable Extensions
3 sets of 7-10 reps

Didn't want to workout today since I lifted the past 2 days, but I'm not gonna have time the next couple of days, except maybe cardio. I planned on doing BB OHP, but power racks were taken, and I'm not waiting on equipment for a exercise that isn't that important to me (even though it's my weakest. Max is like 165-175 I'm guessing). I'll sit around and wait for squats and deads. That's it.

[SwagMorris]

I'm planning on trying 10lbs tomorrow. Though I do do it after OHP which is my main pressing excercise. Might try doing dips first every once in awhile though.
My routine is mainly strength oriented. It's modeled on BLSS but with some changes tailored to my goals.

What's BLSS?

[Gibb1991]

DEEP ass dips dude, especially for that weight.
Thought you could escape my subscriptions? psh

In.

[CJAGz]

What's BLSS?

Babylover's starting strength.

[DStanley3]

In.

Impressive dips man. IDK what I do wrong but I ALWAYS hurt my sternum on dips......evvvvverytime.

[SwagMorris]

DEEP ass dips dude, especially for that weight.
Thought you could escape my subscriptions? psh

In.

Brah, I put the link in my old log. I see no wizardry in you

Babylover's starting strength.

Just read up on it. **** looks legit. Fixes everything that everyone disliked about SS. Not just good for a beginner, but really most natural bodybuilders, imo. Even the advanced.

[SwagMorris]

In.

Impressive dips man. IDK what I do wrong but I ALWAYS hurt my sternum on dips......evvvvverytime.

I used to get a pain, but I think over time, my body just adapted. I think some people don't lean enough when they do it. Putting too much emphasis on tri's (upright torso), put's unnecessary strain on the sternum.

Upper body is pretty flexible. I used to do behind the neck work all the time (185-205lb seated BTN barbell presses, BTN cable pulldowns). I don't do them anymore, because I never do seated BB presses (current gym doesn't have appropriate rack for it, and if I do cable pulldowns, they're of the v-grip variety).

[DStanley3]

Swag, where did you read up on the Babylover's starting strength? I found a couple sites but nothing in depth.

[SwagMorris]

Swag, where did you read up on the Babylover's starting strength? I found a couple sites but nothing in depth.

http://forum.bodybuilding.com/showth...hp?t=135564721

[SwagMorris]

Crowded ass gym on a Saturday evening...

Wide Grip Hammer Chins
+45x10x3

Rope Cable Face Pulls
4 sets of 16-12 reps

Bent DB Rows
85x10
95x8

Saw a power rack open up, hallelujah...

Deads (1 rep max 445)
135x5
225x5
315x3
355x3 (80%)
380x3 (85%)
400x3 (90%)

BB Shrugs
315x15
405x12
455x8

RDL
125x10
115x10

GHRs
BWx6x2

Cable Rows (V-Grip)
2 sets of 6 (stack)
set of 10

Lying Leg Curls
3 sets of 12-10 reps

Hanging Leg Raises
3x10

No cardio. Long ass week of work. Fuk that. Stupid packed gym. Fuking with my gains.

By the time I get these to the internet, it looks like they were photographed with a microwave...

[CJAGz]

Wow, strong shrugs.

And BTW, I added weight to dips like you said. Had to add 15 but still got 6 reps. Only 165 more to get 180 lol.

[SwagMorris]

Wow, strong shrugs.

And BTW, I added weight to dips like you said. Had to add 15 but still got 6 reps. Only 165 more to get 180 lol.

It'll come in time. You're a big 16 year old. I was like 150lbs when I was 16.

[SwagMorris]

Bench
135x10
185x5
225x5
240x3 (80%)
255x3 (85%)
270x5 (90%)

Dips
BWx10x2
+45x10
+90x6
+135x12 (vid)


Incline BB Bench
135x5
185x5
225x5x2
185x12

Cable Flys
3 work sets 16-10 reps

Standing DB Curls (simultaneously)
35x15
45x10
50x8
55x6
40x12

Standing DB Hammer Curls (simultaneously)
50x10
55x8
60x6
45x15

Smith Machine Calf Raises
5 sets

Seated Calf Raises
3 sets

Going running this evening when it cools down with the dogs. Didn't do full lockouts on most of my reps for dips. Dat dere aiming for chest contraction. Leaning so far forward, glasses were slipping off. I have tomorrow off from work, so not working out unless the weather sucks, and I have nothing better to do.

[SwagMorris]

Peepin what these deads have done for these traps. Paintbrushphotoshopofpeace/10

[SwagMorris]

Squats
135x10
225x5
275x3
300x3 (80%)
320x3 (85%)
340x3 (90%)

Front Squats
225x5x3 (short rests)

DB Split Squats
55x12/12x2

Leg Extensions
3 sets of 12 (short rests)

Calf Work

No cardio. Too lazy.

I squat like a girl.

[SwagMorris]

Standing DB Presses
45x10
55x8
65x6
75x5
70x8
65x10 drop-->50x12

Medium Grip Hammer Chins
BWx6
+45x5
+90x5
+115x3
+135x2
+90x7

Leaning Cable Laterals
3 sets 16-12 reps

Rope Cable Face Pulls
4 sets of 18-12 reps

BB Close Grip Bench (10 inch grip)(slow decent/pause at bottom/explode up)
135x10
185x10
205x6
225x4

Bent DB Rows
75x10
85x8
75x10

~supersetted with~

DB Shrugs
125x10x3

Rope Cable Extensions
4 sets of 16-9

Single Arm Overhead DB Ext.
30x8x2
25x12

4 sets of leg raises

Doing some functional upper body exercises, plus getting a pump. Enjoyable workout. Dat delt/tri/trap pump.

[stackplates]

Bench
135x10
185x5
225x5
240x3 (80%)
255x3 (85%)
270x5 (90%)

Dips
BWx10x2
+45x10
+90x6
+135x12 (vid)


Incline BB Bench
135x5
185x5
225x5x2
185x12

Cable Flys
3 work sets 16-10 reps

Standing DB Curls (simultaneously)
35x15
45x10
50x8
55x6
40x12

Standing DB Hammer Curls (simultaneously)
50x10
55x8
60x6
45x15

Smith Machine Calf Raises
5 sets

Seated Calf Raises
3 sets

Going running this evening when it cools down with the dogs. Didn't do full lockouts on most of my reps for dips. Dat dere aiming for chest contraction. Leaning so far forward, glasses were slipping off. I have tomorrow off from work, so not working out unless the weather sucks, and I have nothing better to do.

Nice dips man! I don't know how you didn't blast out 50 of them with mmmBop playing in the background, haha!

[SwagMorris]

Nice dips man! I don't know how you didn't blast out 50 of them with mmmBop playing in the background, haha!

I'm not even gonna act like I hate that song. Nostalgic to make fun of it. But yeah, mp3 player is a must at my gym. Not getting hyped to that. Tool, Rage Against the Machine, Chevelle, Deftones, DMX, dubstep here and there...

[SwagMorris]

Deads
135x5
225x5
275x3
315x1
380x1 (85%)
405x1 (90%)
425x2 (95%)

BB Shrugs
315x15
405x10
455x6

Widegrip Pullups
+45x10
+55x10
+65x10
+45x18

~supersetted with~

DB Shrugs
125x12x3
Cable Rows (v-grip)
2x6 (stack)
whatever x10

DB RDL
115x10x3

GHR
BWx6x2

Seated Leg Curls (single leg)
3 sets of 10 each leg

Running with the dogs later

[SwagMorris]

Bench
135x15
185x6
225x5
255x1 (85%)
270x1 (90%)
285x3 (95%)
225x15

DB Incline
65x10
100x5
110x5x3
75x16

Pec Deck Flys
4 sets of 9-15 reps

Standing DB Curls (simultaneously)
40x15
45x12
50x8
55x6
45x10
40x12

Calf Raises
6 sets of 18-6 reps