Go Heavy or Go Home - The Pistol

[The Pistol]

I figured starting my own journey will help me get somewhat recognizable on the site as I'm new around here, Ive been reading for a year or 2 but just signed up.

My names Pete , Im a 20 year old college student from memphis TN

My workouts are filled with basic, heavy, old school-ish lifting. I do not talk, I do not care who or what is in the gym. I focus on me and my weights. If I have a training partner they learn fast that I do not converse much. No small talk bullshit, if its not related to the gym, it's not in my brain until afterwards.

There is absolutely nothing I would rather do than be in the gym. I come off as an asshole to some, but its just a lack of concern with people around me.

The thought of being in the cage someday pushes me beyond my limits. It is my dream, my goal. If I do not reach it, it will be on me.

Thats about all there is to know about me, I dont usually say much but Im always down to meet fellow lifters. So ill start the journey now.

[The Pistol]

forgot to mention im 5'10ish 187lbs

Today was chest day:

Flat bench:
135 x warm-up (2 sets)
225 x 10
225 x 18 <--- dont know why I didnt go heavier, I already contradicted my thread title haha. Got a great pump though
225 x 16

Inclince DB:
warmup with 70's
100's x 12 (3 sets)

Incline Barbell:
225 x 6-10 (3 sets)

Pec Deck:
worked up to the stack
3 sets x 8

cable flies:
4 sets of 12-15 reps


I don't know if people ever post pictures or videos on here as I haven't seen many but I will definitely try and upload some if it's cool

[The Pistol]

yesterday was back day, usually my favorite

lat pull downs: warmup, 3 sets of 8-10

BB row underhand grip: 135 x 15, 225 x 12, 225 x 10, 225 x 10

low row cable: 3 sets x 12,10,10

Hammer strength row machine: 4 plates x 8 then drop set down to 1 plate per side, each set to failure. did that twice. (breathing nice and heavy by this point)

I always do my deads at the end of my workout for some reason. I guess i like to be nice and pumped for them?

anyways, I stuck with 315 for 4 sets of 10

I finished with some face pulls on the low row with the hammer grip bar, it really killed my traps which I had hoped for.



I got shoulders in about 2 hours. Heading down to the campus cafeteria to carb up. Then gonna chill in the room for a while and get mentally ready. Will post lifts later on today

[Kowboy]

Looking good man, glad you got a journey set up here.

[The Pistol]

Thanks man, never really kept track of my training but Im glad I started too. I'd like to be weighing close to 200 by Christmas, I've been fluctuating between 183-188 for months now.

Hit shoulders today:

seated military on the smith: 135 warmup, 205 x 12, 255 x 6, 225 x 12, 225 x 10

side lateral raises: 35 x 15, 40 x 12 2 sets, 35 x 12, 30 x fail

rear delts on the pec deck: 4 sets x 10-12 followed by a 3 set drop set

standing military: 135 4 sets x fail

standing side delt machine: 5 set drop set to failure

[The Pistol]

haven't logged in a couple days. I hit arms wednesday and legs on thursday.

I came home from school to visit and got a lift in at my home gym last night. I changed my routine up for the first time in months to see if I can get some growth out of it. Ended up being one of my best workouts to date. Im going to start doing a push/pull/legs 3 days on 1 day off. I've also started to really get my carb/protein intake in check. Lots of chicken breast and whatever kind of pasta or rice I can get a hold of in between meals in the cafeteria. Yesterday got in 265g protein and close to 400g carbs.

started with incline bench on the smith for a change: 135 warmup, 225x10, 245x8,275x5, 295x3, 225 x fail
flat DB: 100's x 10, 110's 3 sets to fail (6-8)
Hammer shoulder press machine: worked up to 3 plates per side, did that for 2 sets of 8ish. Then did a drop set down to 1 plate
Incline cable flies: 3 sets x 12-15
side lateral raises: 3 sets x 12-15
front lateral raises: 3 sets x 12-15
finished with a few sets of cable press downs and dips (close and wide grip) to failure


I'd like to hear some opinions on my split/routine id really appreciate any input

[The Pistol]

Last night was my pull day:

lat pull downs: 4 x 10-12
hammer row machine: 4 x 6-8 (drop set from 3 plates to 1 at the end)
db rows: 120s 3 x 10
bb shrugs: 315 3 x 12-15
behind the back shrugs: 225 2 x fail
4 sets of straight bar curls and a few sets of db curls
finished with some face pulls and calf raises

I go to fail on pretty much every set. I usually workout 7 days a week and take maybe 1 off day every 2 or 3 weeks. I cant stay away, but until I stop progressing or start to lose progress Im going to continue doing so

been doing 10g of creatine for a couple weeks now just trying to put on as much size as possible regardless of bloat or whatever. So far I'm liking it

[C.Coronato]

Welcome bro. Hows the diet lookin?

[Kowboy]

Solid workouts man, keeping track helps keep me on track...lol sorry. I just like looking back to a year ago and seeing where I was at.

[The Pistol]

Welcome bro. Hows the diet lookin?

Thanks man. Diet is fairly clean in my opinion. I'm in college so I have unlimited cafeteria food, perfect for bulking haha. I mainly just keep it simple and eat whatever meat, pasta/rice and vegetables they have that day. For example today I had 2 plate fulls of meatloaf, potatoes, and broccoli. I also have a bag of pre cooked grilled chicken breasts in my room, I eat 8oz chicken, 8oz white rice and a protein bar in between cafeteria hours. I drink 2 shakes a day, 2 scoops each so about 120g protein from shakes alone. Breakfast is either oatmeal with a scoop of whey in it or just a shake. I go through about a gallon of milk a week and do not drink any form of soda's. Milk, water and gatorade only.


Set a new PR on flat bench today. Hit 315x5 i'm really pumped about it

[The Pistol]

Solid workouts man, keeping track helps keep me on track...lol sorry. I just like looking back to a year ago and seeing where I was at.

Haha yeah i gotcha. Hopefully ill keep logging for that long, it'd be cool to look back that far. Ive been skimming through your log a little bit as well man I enjoy reading it

[The Pistol]

figure ill post some progress pics

http://i1051.photobucket.com/albums/s423/Psmith99/157c20bd.jpg relaxed, after a killer back day
http://i1051.photobucket.com/albums/s423/Psmith99/d212e571.jpg Me and my dad doin' work
http://i1051.photobucket.com/albums/s423/Psmith99/b783c701.jpg

[The Pistol]

todays leg day, may hit some deads after. Im going to try and get a video of my squats for some critiquing

[The Pistol]

ended up gettin a deadlift video. Set a PR of 405x10 and I literally layed on the ground afterwards with foot spasms for 5 minutes

http://s1051.photobucket.com/albums/s423/Psmith99/?action=view&current=90c4d63b.mp4


How do they look?

[The Pistol]

I got shoulders in about 2 hours. Eating the shit out of some pasta right now before class. I've been eating whatever I can get a hold of this week just trying to put on some weight.. stuck at 187. Its gonna be a good lift today, I can feel it.

[The Pistol]

db military press: 4 sets 5-7ish
smith military press: 3 sets 10-12
side lateral raises: 4 sets 12-15
rear delts pec deck: 4 sets 10-12

Did a circuit type thing at the end: machine militarys, rear delt pec deck and standing side delt machine. I did 2 rounds going to failure on every set.

I then left the gym with a skin tearing pump, unable to reach the seat belt in my car.

[The Pistol]

Gettin ready to go deadlift, gonna try for 500x1. Go heavy or go home.

[The Pistol]

had a shit day yesterday, 405 felt like a semi.. then I missed 455. Did about 5 sets of squats. Then ended up just doing a lot of leg ext/curls and destroyed my calves. Just one of those days I guess.. Movin' on

[The Pistol]

http://s1051.photobucket.com/albums/s423/Psmith99/?action=view&current=IMG_0011_zpsd3d55708.mp4 PR squat: 405x3 (had the bench behind me cause ive never had 405 on the bar before)

http://s1051.photobucket.com/albums/s423/Psmith99/?action=view&current=T-bar-10-2-12_zpsfb68b279.mp4 T-bar: 6 plates x 6

also weighed in at 191 yesterday after a workout. Finally gaining some weight

[The Pistol]

haven't posted in a good while. Been setting new PR's almost every workout. Body weight fluctuates around 190 with clothes and shoes on

bench is up to 365 as of sunday

dead lift is up to 455 (rack pull 500 for reps consistently)

Not sure what max squat is but its 335x5ish consistently with no box, ATG

dumbbell military press 100's x 5. Soon to go up

Im going to start competing soon hopefully once I find some PL meets around Tennessee

[The Pistol]

Had a dream last night that i entered a bodybuilding show, finished 8th and woke up pissed as fuck. Gettin ready for a leg workout in about an hour. Hopefully ill be feeling a max on squats to see where im at. Stay tuned.

[The Pistol]

been killin 2 a days for about a week now. chest and back on one day, shoulders and arms on one day. legs on one day. Sleeping minimum 10 hours a night. up to 195. Making gains, over training does not exist. Only under eating and under sleeping.

Killed shoulders earlier, did a bunch of pyramid training. Military on smith, upright rows, rear delts on cables, side delt machine seated, rear delts on pec deck. seated cable press. heavy shrugs. about 5 sets of everything, I left satisfied...for now.

[The Pistol]

475 deadlift tonight! pumped as fuck. missed my first pull, walked away, came back and switched to sumo and pulled that shit. weighed in at 193 after the workout.