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Here we go...Rjackd1 on a mission!

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  • Here we go...Rjackd1 on a mission!

    What's up yall....I decided to stop trolling all of yall's threads and start one of my own so you guys can give me some grief back....most of you guys have seen some of my posts, but I've never laid out any of what I do- or more importantly - what I want to do in the near future.

    I'll be logging my workouts here, along with a general rundown of daily meals. I'm hoping this will allow me to spot inconsistencies in my diet, and I'm hoping some of you guys will follow along and offer me some suggestions that have helped you all improve certain areas.

    Stats:
    6'1", 253 lbs ("offseason" ranges from 245-260)
    Years training - 9
    28 years old, bday in March

    I'm shooting for my first show sometime next year. When I enter it is entirely based on how I feel I'm progressing...if 2010 is a great year, I may jump in one in early 2011. If it takes a little longer, there's a new annual show in Charlotte that happens in October, and I'll do that one. My bodyfat at 255 or so is around 13-14% as I still have very visible abs and am still somewhat vascular....I'd like to gain another 15-20lbs of quality weight before dieting down for a show. I could probably enter one now and do okay, but I don't want to do anything halfheartedly...when I step out I want to look like I came to win.

    My goal is pretty simple: I want to thicken up all over...at my height I need to be in the 270+ range offseason so when I diet I'm still holding a decent amount of muscle onstage. I'd like to compete in the 240 range, if not heavier down the road.

    My name is Rob, since we're all friends here....I look forward to hearing some great input.

    Nuff said....feel free to critique, troll, encourage, talk smack, give suggestions, or whatever...just enjoy the ride! Thanks for reading!

  • #2
    NICE!! looking forward to this journal bro!!

    Comment


    • #3
      Originally posted by Bri View Post
      NICE!! looking forward to this journal bro!!
      Thanks, Bri - I'll try not to disappoint! Off to the gym now to hit back and tris - I'll update later.

      Comment


      • #4
        I'm looking forward to following along man...read a lot of your posts! Good luck!

        Comment


        • #5
          Nuff said....feel free to critique, troll, encourage, talk smack, give suggestions, or whatever...just enjoy the ride! Thanks for reading!

          nice ... i'm in for the ride ! ... and i will try not to troll to much...lol...
          CHECK OUT MY TRAINING LOG ! IN THE MEMBERS TRAINING JOURNALS

          Comment


          • #6
            Along for the ride!!
            Its impossible for a guy of my stature intelligence and moral fibre to befriend a guy like orstki who is a slimey rodent like person

            Comment


            • #7
              Welcome to the MD Training Journal section!

              I am excited to see where this thread goes!

              You are a BIG guy! It is good to see you have been playing the iron game for almost a decade as you will have a lot of great stories and experiences to share.

              Keep it up!
              All Posts are for Entertainment only.

              Start a Training Journal Today!

              Comment


              • #8
                Alright party people....here's how today went. Back and tris....
                (Few sets of light lat pulldowns to the front, varying grips for warm up)
                Work Sets:
                Back -
                Lat Pulldowns (wide grip, just on the outside of where the bar angles down)
                160 X 15
                200 X 10
                240(stack) X 10, repeat
                Lat Pulldowns (reverse, narrower grip, to hit the lower lats where they attach)
                160 X 10
                180 X 10
                200 X 10
                Deadlifts
                135 X 10
                225 X 10
                315 X 8 Normally I'd do a few more reps with each weight (on the midrange sets), but I'm a little worn out today. Long week.
                405 X 4
                495 X 2
                545 X 2
                1-Arm Dumbbell Rows
                120 X 3 sets of 12 (heaviest dumbbells we have or I'd use more)
                Close Grip Seated Cable Rows
                160, 2 sets of 12 - I do these for the contraction. Lighten the weight up and squeeze HARD each rep. The middle of my back is an area I want to bring up a little.

                Tris -
                (3 sets of 20 with 60 lbs on cable pressdown for warmup)
                Work sets :
                Cable pressdowns - short camber bar attachment
                140 X 15
                180 X 10
                220 X 10
                Skullcrushers
                95 X 10 (2 sets to continue warming up my elbows)
                115 X 12
                135 X 10
                135 X 10
                Hammer Strength Plate-loaded Dip
                3 plates per side X 15
                4 PPS X 12 (2 sets), drop to 2 PPS X 10 on the second set only
                Cable Rope Extensions
                100 X 12 for 3 sets - Again, the focus is on the contraction here, slower rep speed
                ....and I'm smoked....
                Last edited by Rjackd1; January 29, 2010, 09:23 PM.

                Comment


                • #9
                  Originally posted by BBOY87 View Post
                  I'm looking forward to following along man...read a lot of your posts! Good luck!
                  Thanks bro, good to have you here. Hopefully you won't hold my posts against me.

                  Comment


                  • #10
                    Originally posted by Elephantbattlezone View Post
                    Nuff said....feel free to critique, troll, encourage, talk smack, give suggestions, or whatever...just enjoy the ride! Thanks for reading!

                    nice ... i'm in for the ride ! ... and i will try not to troll to much...lol...
                    'Sup, EBZ!?! Thanks for checking me out. I've gotta keep up with you...

                    Comment


                    • #11
                      Strong ass mofo

                      And that amount of work would probably shatter me!
                      I reject your reality and substitute my own.

                      Comment


                      • #12
                        Originally posted by kraken View Post
                        Along for the ride!!
                        Glad to have you. If I post pics, I need you to not post them of me in the Pit with a painted bra on.....
                        Kidding, do whatever. Thanks for checking me out.

                        Nice sig, by the way....I know where that one came from....
                        Last edited by Rjackd1; January 29, 2010, 09:25 PM. Reason: sig

                        Comment


                        • #13
                          Originally posted by YukonCrazy View Post
                          Welcome to the MD Training Journal section!

                          I am excited to see where this thread goes!

                          You are a BIG guy! It is good to see you have been playing the iron game for almost a decade as you will have a lot of great stories and experiences to share.

                          Keep it up!
                          I'll try to do my part...are you my Forum Leader or something?

                          Comment


                          • #14
                            Originally posted by Dkalban View Post
                            Strong ass mofo

                            And that amount of work would probably shatter me!
                            I didn't start off like that. Did you see the part about my time doing this? It's a marathon, not a sprint....

                            Comment


                            • #15
                              Originally posted by rjackd1 View Post
                              Work Sets:
                              Back -

                              Lat Pulldowns (wide grip, just on the outside of where the bar angles down)
                              160 X 15
                              200 X 10
                              240(stack) X 10, repeat

                              ^^I can hang with that...

                              Lat Pulldowns (reverse, narrower grip, to hit the lower lats where they attach)
                              160 X 10
                              180 X 10
                              200 X 10

                              ^^ Last 2 sets might be rough...

                              Deadlifts
                              135 X 10
                              225 X 10
                              315 X 8 Normally I'd do a few more reps with each weight (on the midrange sets), but I'm a little worn out today. Long week.
                              405 X 4
                              495 X 2
                              545 X 2

                              ^^ I would not budge 545 an inch! Good job!

                              1-Arm Dumbbell Rows
                              120 X 3 sets of 12 (heaviest dumbbells we have or I'd use more)

                              ^^I can hang with ya here...

                              Close Grip Seated Cable Rows
                              160, 2 sets of 12 - I do these for the contraction. Lighten the weight up and squeeze HARD each rep. The middle of my back is an area I want to bring up a little.

                              ^^ I'm still OK...

                              Ugh.... now you do Tris!?! Damn. I would be dragging my ass by this point.

                              Tris -
                              (3 sets of 20 with 60 lbs on cable pressdown for warmup)
                              Work sets :

                              Cable pressdowns - short camber bar attachment
                              140 X 15
                              180 X 10
                              220 X 10

                              Skullcrushers
                              95 X 10 (2 sets to continue warming up my elbows)
                              115 X 12
                              135 X 10
                              135 X 10
                              135 X 10

                              Hammer Strength Plate-loaded Dip
                              3 plates per side X 15
                              4 PPS X 12 (2 sets), drop to 2 PPS X 10 on the second set only

                              Cable Rope Extensions
                              100 X 12 for 3 sets - Again, the focus is on the contraction here, slower rep speed

                              ....and I'm smoked....
                              I would be smoking a FATTY after that session!

                              How long did this take you?

                              I could not hang with you in a tricep session, I would barely get through the back workout!

                              Damn! I do not do this much volume, you're a FREAK!

                              Good session.
                              All Posts are for Entertainment only.

                              Start a Training Journal Today!

                              Comment

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