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  • Yo dudes. My work schedule just shifted big time and so did my work load. I am now getting up at 4 am and wot en training then working at 8 am and getting off work at 430pm.

    I will answer your questions and respond to comments maņana!
    Not Everything. Not Yet.

    Comment


    • 8-18-11
      Day 86- Med Carb Day
      Arms

      Rope Pushdowns
      10x90
      10x100
      10x100
      10x110
      10x100

      Dips
      8
      10
      12
      12
      12xChain
      12x2 chains


      Reverse grip pushdowns 1 arm
      12x50
      12x50
      12x50
      11x60
      10x60

      Cable Preachers
      10x90
      10x100
      10x110
      10x120
      10x130

      Rope Hammer Curls
      10x70 x5 sets

      So my schedule and work load/activity has changed. I normally trained at 11 am but that is all over with. I have to train at 515 am now. Today workout was lame but I had a great pump going. It will take a few days to get used to training this early.

      I havent done cardio since Tuesday. I am just so drained from work. I am standing and kneeling and bending over and whatever all day now. My lower back is so sore. Better than just sitting in the office like I have been, that is for sure.

      I am going to train shoulders tomorrow and legs on saturday.
      ---------------------------

      8-12-11
      Day 80- High Carb Day
      Arms

      CG Bench
      10x135
      8x185
      7x225

      Pushdowns
      15x150 (stack)
      12x150
      11x150

      ss

      OverHead Rope Extension
      10x110
      9x120
      9x110

      Cable Preachers
      10x90
      10x110
      10x120
      8x140

      Got called into work so left early.

      I have had zero energy the last 4-5 days. Had none today. I should have been able to get more than 7x225 on CG Bench. But I said I would vid it and I am a man of my word.





      Today is going to be a cheat meal day

      --------------------------

      8-5-11
      Day 74- Med Carb Day
      Arms

      CG Bench
      10x135
      8x185
      8x225 (F) PR

      Pushdown
      15x150 (stack) ss OH Rope Extension 12x100
      12x150 ss OH Rope Extensions 12x130
      11x150 ss OH Rope Extensions 7x130
      9x150 ss OH Rope Extensions 5x130

      Cable Preachers
      12x110
      10x120
      9x130 (F) PR

      I go/You go's with Partner To Failure each set
      17x95lbs
      9x95
      4x95

      behind back Wrist Curls
      Fx70
      Fx70
      Fx70

      Fun session. Good CG bench for me today. Definately feel a little drained.

      Got 40 mins on the bitch later today

      ----------

      7-30-11
      Day 69- Med Carb Day
      Arms

      CG Bench
      10x135
      10x185
      10x205
      8x205

      Pushdowns
      12x150 (Stack)
      12x150 SS with Over Head Rope Extension 12x70
      9x150 SS with Over Head Rope Extension 12x70
      9x150 SS with Over Head Rope Extensions 11x70

      1 Arm Reverse Grip Pushdown
      15x50
      15x50
      15x50

      Cable Preachers
      10x90
      10x100
      10x120
      10x130

      EZ Curls
      12x75
      12x75
      12x75 (F)

      Hammer Curls
      8x50
      12x40
      12x40

      Behind Back Bar Wrist Curls
      20x70
      20x70
      20x70

      Today is a much better day. I was in some shitty funk yesterday. I wasn't going to go to the gym today because I wasn't feeling it, but then Lori called me a pussy so ya know. I loved doing CG Bench. I have really missed that exercise and I had not shoulder or elbow doing it. So I hope to keep it in the routine.
      Not Everything. Not Yet.

      Comment


      • Originally posted by The Joker View Post
        Yo dudes. My work schedule just shifted big time and so did my work load. I am now getting up at 4 am and wot en training then working at 8 am and getting off work at 430pm.

        I will answer your questions and respond to comments maņana!
        Still waiting homeboy.
        https://www.facebook.com/leanmuscled

        Comment


        • nice arm session, sucks you gotta be at the gym at 515 now...4am wakeup is hell...but as long as you get to bed early shouldn't be too hard to adjust to.

          Comment


          • Yeah MB. It sucks. And I will suck for a while until I get used to it. I don't feel awake really until ive been up for like 3 hours. And now I'm training by myself too. And I got the whole place to my self mostly.

            I did shoulders this morning. It went alright.

            I will answer all the questions later today when I'm off work. Indont have to go to sleep early tonight.
            Not Everything. Not Yet.

            Comment


            • Good luck in transitioning over to 5am training sessions dude. I would be a zombie... probably once Maria and I have a kid I'll have to start doing that to get my training in.
              https://www.facebook.com/DavidLeesMPD
              https://www.facebook.com/Ripped2ShredsPhysiques

              Comment


              • Originally posted by SVT03DAL View Post
                AWESOME J!!! Keep it going homie!
                Thanks man
                Originally posted by Austin_Bicep View Post
                What are your goals? WHat do you feel like you need to work on J?
                Obviously, I need lose fat. I am going to have abs by 12/28- My 27th birthday. Which mean I will lose a lot of my pec fat which is a goal of mine. That is my goal.

                What needs to be worked on? ALL! I need more shoulder width. Bigger arms bigger legs. Wider back ... blah blah blah. I know all this and am doing it.

                Originally posted by MURDERBEAST View Post
                hey J big diff in one month. alot leaner in the abs and can see a bit of a vacuum...imagine how it will be in 2 months
                lol dude I have been dieting for 87 days. But I do appreciate the words. For reals.

                Originally posted by SVT03DAL View Post
                Good luck in transitioning over to 5am training sessions dude. I would be a zombie... probably once Maria and I have a kid I'll have to start doing that to get my training in.
                Word it sucks.! When is the kid coming. And I call dibs on God Father.
                Not Everything. Not Yet.

                Comment


                • Originally posted by DBowden View Post
                  What would represent what you have going on well?
                  A better picture. Among a ton of other things.
                  Not Everything. Not Yet.

                  Comment


                  • 8-19-11
                    Day 87- Med Carb Day
                    Shoulders

                    Seated Bar Press
                    12x135
                    12x135
                    12x125
                    12x135
                    12x135

                    Laterals
                    8x30
                    6x30
                    8x25
                    12x20
                    12x20

                    Cable laterals
                    12x30
                    12x30

                    Rear Delt Pec Deck
                    12x120
                    12x120
                    12x120

                    My lower back is thrashed from work. I couldn't do any shrugs and shit.

                    I wasn't moving impressive numbers as I was half asleep, but I had a crazy pump.

                    ---------------------
                    8-13-11
                    Day 81- Med Carb Day
                    Shoulders/Calves

                    Seated Press
                    7x185+3 Forced

                    Seated laterals
                    10x25
                    8x30+4 Partials

                    Rear Raises
                    10x25
                    8x30
                    8x35+3 Partials

                    BB Shrugs
                    15x135x4 sets

                    Standing Calf Press
                    10x450
                    8x450

                    Seated Raises
                    8x200+3 Forced

                    Something is up. My strength is down and I run out of energy fast- All week. In my experiance, there is never just 1 reason for things.

                    40 mins on the tread later


                    ------------
                    8-4-11
                    Day 73- Med carb Day
                    Shoulders

                    Seated Bar Press
                    10x135
                    8x155
                    8x185

                    Seated laterals
                    8x30
                    8x30 +3 Forced+ 4 Partials

                    45 Degree Laterals
                    15x20

                    Rear Raises
                    12x30
                    12x30

                    Shrugs
                    20x135
                    20x135

                    Back was killing today. I knew this was going to happen so I switced legs and shoulders around. But I am sure that I won't be able to effectively train legs manana so it will probably turn into an arm day.

                    Very Low volume today. But I had a huge and great pump all over. Decent session.

                    AND TODAY WAS THE FIRST DAY BACK FOR MY DAD SINCE THE ATTACK.


                    40 mins on the Bitch later tonight

                    -------------------
                    7-29-11
                    Day 68
                    Shoulders

                    Seated Bar Press
                    10x135
                    8x155

                    laterals
                    10x20
                    7x25
                    9x20

                    High Pulley Crossover Rear delt Thing
                    12x50
                    12x50
                    12x50

                    God. Yesterday sucked so bad. Absolutely no strength. No drive or motivation. I didnt want to train or eat.
                    7-21-11
                    Day 60 Med Carb Day
                    Shoulders-Biceps

                    Standing Laterals
                    10x20
                    10x25
                    10x30
                    10x30- 10 but not pretty
                    12x20

                    Seated Bar Press- Pinky on ring - Thumbless grip
                    10x135
                    7x155
                    4x184-4x155

                    Side Lean Laterals
                    12x20
                    10x25

                    Rear Raises-- I do these with bent over and my back parallel to the floor
                    10x30
                    10x30
                    10x30- 10x30 rowing style

                    BB Shrugs 2 sec Pause up top
                    15x135
                    15x135
                    12x185
                    12x185

                    BB Curls SLOW
                    10x95
                    10x95
                    10x95

                    Cable Preachers 2 sec Pause up top.
                    10x90
                    10x90
                    9x90

                    Hammer Curls
                    10x35
                    9x45
                    7x45

                    Well, today is the 60 day marker. And I need to put together some progress photos since it has been 2 weeks since the last ones. I will put them up this weekend.

                    Good shoulder and bicep day. I am fucking drained. I only got 5 hours of sleep. Gut rot woke me and I couldn't go back to sleep afterwards.

                    And I got cardio later- 40 mins of awesomeness


                    ---------------
                    7-15-11
                    Day 54-Med Carb Day
                    Shoulders Biceps

                    Standing Arnold Press
                    10x30
                    10x40
                    10x50
                    10x50

                    Laterals
                    12x30
                    12x25
                    12x25
                    12x20
                    12x20

                    Side Leaning Laterals
                    12x20
                    12x20

                    Rear Raises
                    12x30
                    12x30
                    12x30

                    Barbell Shrugs
                    15x135- 5 sets barely no rest 2 sec hold at top. Crazy pump

                    Cable preacher curls - 2 sec pause at top
                    10x100
                    10x110
                    10x100
                    10x90

                    DB Curls -Both same time
                    12x25
                    12x30
                    12x35

                    In and out. Didn't have a lot of time today.

                    Decent session. I took it easy on shoulder presses and tried a different movement to see how the elbows took it. I had a crazy pump the whole time. I enjoyed doing more volume than usual. Still giving my triceps a break from direct work so I will be out of the gym manana and Sunday. Back day on Monday. Wednesday I was looking forward to a high carb day (Thursday), and now I hate high carb days. No much food.

                    40 mins of cardio later today

                    -----------
                    7-8-11
                    Day 48- Med Carb day
                    Shoulders/Biceps

                    Seated Shoulder Press
                    10x135
                    8x155
                    6x190 PR

                    Seated Laterals
                    8x30
                    7x30 + 2 Forced + 3 Partials

                    Standing laterals
                    10x30
                    9x30

                    Cable Laterals
                    8x40

                    Rear Raises
                    10x35
                    8x40 + 2 Partials

                    Shrugs 2 count on top
                    15x135
                    15x135
                    15x135

                    EZ Curls
                    10x115 PR
                    8x115
                    7x115

                    Con Curls
                    10x40
                    10x40

                    Good session today. I did biceps with shoulders because the skull crushers I did last week aggravated the tendonitis in my elbows. So I am not training them directly this week. They got plent of work on chest day, like always. So tomorrow and Sunday will just be cardio days/ low carb days.

                    40 mins of cardio later today.

                    _____________
                    7-1-11
                    Day 41 - Med Carb Day
                    Shoulders- First real Shoulder in a while. They have been hurting. And Training shoulders has been bugging the Elbows. Not anymore


                    Seated Bar Press
                    8x135
                    8x155
                    6x185+ 1 Forced --- Havent Presses this since Feb. Shit, I haven't done this exercise with any real weight since Feb. I am very happy to get this. I didn't lose any strength on this move.

                    Seated Laterals
                    7x30 + 3 Forced + 3 Partials PR

                    Low Pulley Cable Laterals
                    8x40
                    7x50 + 2 Forced + 1 Forced Neg

                    Bent Over 90* Rear Raises
                    8x35
                    8x40 + 3 Partials

                    DB Shrugs
                    10x80
                    8x100
                    8x120 + 2 Partials

                    Leaning off the Rack Laterals
                    10x25
                    10x25
                    7-2-11
                    Day 42- Med Carb Day
                    Arms

                    Ez Curls
                    10x75 wu
                    10x75 wu
                    8x115
                    6x125+ 2 Forced


                    Seated DB Curls
                    8x35
                    8x40
                    6x50 +3 partials

                    Con Curls
                    8x40
                    6x45 + 2 Forced (Right Arm)
                    8x45 (Left Arm)


                    Not Everything. Not Yet.

                    Comment


                    • 8-20-11
                      Day 88 Med Carb Day
                      Back day

                      CG Pulldowns
                      10x160
                      8x180
                      8x200
                      7x210 + 2 partials

                      Hammer Rows Over Hand
                      12x135
                      10x180
                      8x205
                      7x205 + 2 Forced

                      CG Cable Rows
                      12x160
                      9x180
                      10x160
                      11x150 +2 Partials

                      Rack Deads
                      15x135
                      12x225
                      7x315 Stopped because I could feel my back not liking it. My son vid'd it and I could see why it was hurting. There is almost no leg drive. I have never really video'd my own shit before to check form. I will definately work on this because this is a easy thing to fix. Easy. I feel like a dumbshit about it too because I am all about form and not cheating and blah blah blah.

                      So then I did some

                      Supermans
                      12
                      12
                      12
                      12

                      stretched out and did a set of

                      Chins to failure
                      14

                      With my new work schedule, I am going to be training back and chest on Saturday and Sunday with my training partners. Those are the days were I need spots and forced reps the most. I can handle the other shit by myself. My Partners don't want to train at 5am with me...

                      And my last 2 back days have been shit and unworthly of posting so that is why there is no record of them below.

                      ------------
                      8/8/11
                      Day 77 Med Carb Day
                      Back

                      WG Chins
                      10,12,12,10,7,5

                      V grip Pulldowns
                      8x180
                      9x180+2 Forced

                      Hammer Rows
                      12x135
                      10x180
                      8x225+2 Forced

                      Seated WG Cable Rows
                      10x150
                      8x180
                      8x200+2 Partials

                      Cable Face Pulls
                      12x150 (stack) ss Very Wide Pulldowns 12x110
                      12x150 ss Wide Pulldowns 12x110
                      12x150 ss Wide Pulldowns 12x110

                      Good session today. My lower back was/is a bitch but I tried to do moves that didn't compress my spine today. Worked well.

                      Should get 40 on the treadmill tonight.

                      ------------------
                      7-24-11
                      Day 63 High Carb Day
                      Back

                      CG Pulldowns
                      10x200
                      8x220
                      8x220+2 Forced

                      Bar Rows
                      12x135
                      10x185
                      10x185
                      10x225

                      Deads-
                      12x225 OH
                      12x225 OH
                      10x225 Over under Didn't like it

                      DB Rows
                      12x100
                      10x110
                      8x120 Each arm

                      WG Chins
                      6 - Failure
                      4 - Failure lol

                      Good session. My lower right erector started bugging during BB Rows. That is why I didn't row more weight or pull more on deads and why I tried over under grip.


                      I did back today because I won't be able to get in and do it on my normal day- Monday. Too much shit to do. It will be good because I will be fresh for chest on Tuesdsay.
                      -------
                      7-18-11
                      Day 57- High Carb Day
                      Back

                      CG Pulldowns
                      10x180
                      10x200
                      9x220+ 8x170

                      Barbell Rows
                      8x225
                      7x245
                      7x245 (F)

                      Deadlift
                      10x225
                      10x225
                      10x225

                      DB Rows
                      10x100
                      17x120s PR

                      Throw up after the DB rows. I told my training partner that I would do one more rep that he did on those. So he got 16, I got 17. I know the deads are not heavy but I am happy with 3 sets of 10 with that weight and no back pain. Next week I will do 275 for 3 sets of 10 and so on. So, PTarlton, before you ask me why didn't pull like 500 lbs then squat some, its because my lower back is fucked up. Good session today. I am happy with it. I would like to get some WG Cable rows after DB rows, but wasn't going to happen.

                      No elbow pain today.

                      No Cardio later

                      ----------
                      7-11-11
                      Day 51- Was Going to be High Carb. Now it is going to be low Carb
                      Back

                      Today was a bust. My elbows and shoulders kill today. Everything hurt and I could feel like old injury creeping up in my right elbow again while doing bar row, so I called it.

                      Today was supposed to be a high carb day but I am switching it to low carb and doing cardio today. I don't normally do cardio on Mondays - back- and Thursdays - legs-, but since today sucked, I am doing cardio.

                      __________________
                      7-4-11
                      Day 44 High Carb Day
                      Back

                      Wide WIDE Chins
                      10,10,10, 8, 6

                      Bar Rows
                      10x185
                      8x225
                      7x245+ 2 Partials, 10 sec Rest 1 more rep

                      DeadLifts
                      12x225
                      12x225

                      Neutral Grip Shoulder Width Pulldowns
                      8x170
                      8x160

                      Wide Wide Pulldown
                      12x160
                      12x160

                      DB Rows
                      10x120 PR
                      8x120 + 1 Partial (Both Arms)

                      Bar Shrugs
                      12x135
                      12x135

                      Good session today. I did things out of order than usual. I did pulldowns in the middle instead of either first or right after chins. As today is the first day that I was able to real sets deads with any kind of weight off the floor and have no pain or tightness in my low back. Awesome. Things seem to get going very well for me right now training wise. I really hope they stay that way. And last week, DB Rows thrashed my low back, but not this week.

                      Was only able to train with one meal in me.
                      ____________________________________
                      6-27-11
                      Day 37- High Carb Day
                      Back

                      Wide Grip Chins- Very Slow and controlled.
                      10 10 10 9

                      Neutral Grip Pulldowns
                      10x180
                      7x200 +3 forced

                      Bar Rows
                      10x185
                      9x245 +1 Partial PR

                      Dumb Rows
                      10x100
                      8x120 PR

                      Then I tried to do deads but my lower back wasn't having any of it. It is still thrashed from throwing Hay on Saturday, lame. The gym was kind of packed today with idiots (not normal for that time of day) and I couldn't get in seated cable rows or Hammer rows. It was like Monday has become international Back day. But all in all it was a good back workout. I had a great pump going and great connection with the muscles.

                      **The Lower intensity sets are not shown**
                      _____________________
                      6-20-11
                      Day 30 High Carb Day
                      Back

                      Pulldowns Shoulder width Neutral Grip
                      10x190
                      8x220
                      7x230 + 2 Forced PR

                      Bar Rows
                      8x185
                      8x225
                      6x245 PR

                      Hammer Rows
                      8x135
                      8x180
                      6x235 Each Arm PR

                      Seated WG Cable Rows
                      10x190
                      8x200
                      7x230 a PR but alittle sloppy. So, I am not going to count it as such

                      DY Deads
                      8x225
                      6x315 This is the second week ever doing them.

                      Great session today. My son joined up for the summer at my gym. And After I did my set of DY Deads he asked me to show him how to do rack deads with 135. I picked up the bar and that was the Heaviest 135 I have ever felt. I totally dig doing deads like Dorian did them. Holy shit.

                      Anyway, it is my dad, me and my son again for the summer. Awesome!

                      ---------------Last weeks.
                      6-13-11
                      Day 22- High Carb day
                      BW 235
                      Back Day

                      Neutral Grip Semi Narrow Bar Pulldowns
                      10x190
                      7x220+ 2 Forced PR
                      6x210 +2 Forced PR

                      BarBell Rows
                      10x185
                      8x225
                      6x235 + 1 Partial

                      Hammer Rows
                      10x135
                      6x180
                      7x230 +2 Forced (Left Arm) 6x230 +2 Forced (Right Arm) PRs

                      Deadlift from Floor
                      12x135

                      DY Deads
                      8x225
                      7x225

                      Good work out. I wanted to see if I could do deads from the floor with out my back acting up. I guess I can. And deads DY style are tough. Feel great.
                      __________________________________________
                      6-6-11
                      Day 15 High Carb Day
                      BW 234
                      Back

                      Reverse Grip Pulldowns
                      12x160
                      10x190
                      8x210 + 3 Forced +1 Neg

                      DB Pullovers
                      12x40
                      12x50
                      12x60

                      HS Rows
                      10x135
                      8x180
                      9x225+2 Forced (Right Arm)
                      7x225+3 Forced (Left Arm)

                      Smith Rows- Cuz my lower back was feeling weird
                      12x135
                      10x225
                      8x245 + 2 Partials

                      Seated WG Cable Rows
                      8x190 + 2 Partials PR

                      Good session. I don't think I set my alarm last night so I slept in and was late for work and didn't get my normal 2 meals in before training like I usually do. I could definitely feel it.

                      Didn't push the pullovers to hard because I am still getting used to the movement but I love it.

                      Last weeks back day
                      ----------------------------------

                      5-30-11
                      Day 8- High Carb Day
                      Back


                      WG Chins (Slow Negs) 11, 9, 7
                      DB Pullovers
                      12x50
                      12x60
                      10x70

                      Reverse Grip Pulldowns
                      10x170
                      8x200
                      7x220+2 Forced

                      Bar Rows
                      8x225
                      5x275- Too Heavy. I thought I could have got 8.
                      8x225- Failed at 8.

                      Seated WG Cable Rows
                      10x170
                      8x180
                      7x190+2 Forced Reps + 1 Neg

                      Good session. Today I set the baseline for my next back day as far as what weights to use for my new style. I was going to do Deads, but after BB Rows, my lower back felt pretty iffy and didn't want to push it. I am not "injuried" at the moment and this is the first time in a few months and I really want to keep it that way.

                      Anyway, I had a great workout, I was super pumped all workout. I have not done pullovers in a long long long time. Felt good. I need to work on my shoulder flexibilty but it is not that bad. I need to work on my over all flexibility. But I can still touch my toes.


                      My forearm veins are pumping out more and I am getting some front delt veins coming to the surface.
                      Not Everything. Not Yet.

                      Comment


                      • Hey bro, what are supermans???

                        Comment


                        • 8-21-11
                          Day 89- Med Carb Day
                          Chest

                          Incline
                          12x135
                          6x185
                          6x225
                          6x245
                          4x250 PR

                          Flat
                          12x135
                          12x135
                          10x185
                          8x185
                          8x185

                          Incline DB Press
                          15x40
                          15x40

                          Dips
                          10
                          10
                          10
                          10+Chain
                          10+2 Chains-4x1Chain-3xBW

                          Today was a blast.

                          40 Mins of cardio later today

                          Off tomorrow.
                          --------------------------------------
                          8-16-11
                          Day 84 High Carb Day
                          Chest / Delt / abs

                          Hammer Incline

                          10x1pps
                          10x1.5pps
                          8x2pps
                          6x2.5pps
                          6x3pps +2 Forced and 1 Forced Neg
                          11x2pps-10x1pps

                          Machine Press

                          11x135
                          12x120
                          9x120
                          12x105
                          9x105

                          Dips

                          10
                          10
                          10xChain
                          10x2 Chains

                          Laterals Crazy burn here with the baby weights.

                          15x10lbs Slow
                          15x10lbs slow
                          15x10lbs slow

                          Reverse Crunches till I failed

                          Leg Raises till failure

                          Good session today. I wanted to change it up so I hit the Hammer Incline. I also wanted to beef up the volume too. It was awesome. I still have a crazy pump hours later.

                          My issue with running out of energy is over. I raised my carbs up which was my problem. I had lowered them too much. And the last 3 days if I felt like having a beer or a cookie or two or a little ice cream, I had some. I feel like that helped. But enough of that shit. Back on this shit 100%.

                          Got 40 mins of cardio later.

                          -------------
                          8-9-11
                          Day 78 HIGH CARB DAY
                          Chest/Calves

                          Incline
                          8x185
                          6x225
                          6x235 (F)
                          5x225+1Forced--stripped to 135x7+1Forced

                          Bench
                          12x135
                          8x185
                          8x165

                          Incline Flyes
                          Bugged the Shoulder

                          Dips
                          16
                          13

                          Seated Calf Raise
                          After warm ups 8x200--stripped to 160x5

                          Good session. Today was the first time I had done Bench Press with anything over 135 in years. I tried to do it with my elbow tucked instead of out like BBers do it. Different and good. But I was fried after inclines so...

                          No Cardio today!

                          -----------
                          8-2-11
                          Day 72- High Carb Day
                          Chest

                          Incline
                          8x185
                          6x225
                          5x245+1 Forced PR

                          Machine Flat
                          8x180
                          7x180+1 Forced

                          Dips SloMo
                          15
                          12
                          11

                          Pec Deck 2nd Half of ROM
                          15x105
                          13x105 (F)
                          11x105 (F)

                          Stretched and Foam rolled my arm pit and back.

                          Good session. Simple. Didn't sleep well last night.

                          And Chest days are now 1 of my 2 high carb days instead of back and legs. Chest and Legs. Because my lower back has been preventing from pushing it hard on back. Same with legs but for now, I'm going to just place the other high carb day there.

                          ------------------
                          7-26-11
                          Day 65- Med Carb Day
                          Chest

                          Incline
                          8x185
                          6x225
                          6x240
                          12x135

                          Flat Db
                          10x80
                          8x85
                          7x95+1 Forced

                          Flat Bench
                          12x135
                          12x135
                          11x135

                          CG Bench
                          10x135
                          10x135
                          10x135
                          SuperSetted with
                          Cable Flyes
                          Fx70lbs
                          Fx70
                          Fx70

                          Good stuff today. And after wards I did some DC Stretches. I'll do triceps later this week.

                          40 Mins of Cardio later today.
                          7-19-11
                          Day 57- Med carb days
                          Chest Triceps

                          Incline
                          10x185
                          8x225 (F)
                          4x225- 4x185- 4x135

                          Flat DB Bench
                          10x80
                          10x70
                          10x50

                          CG Bench
                          10x135
                          10x135
                          10x135

                          Pec Dek
                          12x120
                          12x120
                          12x120

                          Over DB Ext
                          10x70

                          Pushdowns on Pulldowns
                          12x80
                          12x80
                          12x80

                          Kickbacks
                          15x20lbs

                          Ok session. I was working hard but the strength was just not there today. Especially on DB Press. Probably still drained from yesterday. But I have a great pump all through out the workout. I tried doing CG Bench. First time years. Went ok. I will continue to do it. Probably not OH DB Exts. Pushdowns and kickbacks felt ok but by the time I got there I was done. strength was shit. I will also continue doing triceps on chest day. I wanted to see what Tricep moves would bug my elbows too. That is why I did 1 set here. 3 there ...

                          Not strong like my other TJ Homeboys today lol

                          40 mins of cardio later.

                          ------------
                          7-12-11
                          Day 52- Low Carb Day
                          Chest

                          Incline
                          10x185
                          9x205
                          6x205

                          Flat
                          12x135
                          12x135
                          12x135

                          Cable Flyes
                          12x70
                          12x70
                          11x70

                          Yesterday my shoulders and elbows were killing me. Today they don't hurt. I went lighter on the poundages and slowed my rep speed down to make it harder. Only did 3 moves and got a good pump going.

                          Personally, it is a shitty day. Not going into it.


                          Got 40 mins of cardio later.
                          --------
                          7-6-11
                          Day 46 Med Carb Day
                          Chest- Medial Delt

                          Incline
                          8x185
                          6x225
                          6x240 PR
                          6x225+10x135

                          Decline Machine Press
                          8x180
                          6x195+1 Forced PR

                          DB Touching Neutral Grip Incline Press
                          12x25 Slow Mo
                          12x25 Slow Mo
                          12x25 Slow Mo

                          Flat Bench (Pauses)
                          12x135
                          10x135
                          10x135

                          Cable Flyes
                          10x70
                          8x90

                          Power Laterals
                          8x50
                          8x50

                          Laterals
                          12x25
                          12x25

                          Good session. Hit some PRs. Good stuff today

                          Got 40 Mins of Cardio coming my way later today.

                          ______
                          6-28-11
                          Day 38- Med Carb Day
                          Chest

                          Incline
                          8x185
                          6x225
                          6x235+ 1 Forced

                          Flat Db Press
                          10x80
                          6x90
                          6x100 +1 Forced

                          Incline Flyes
                          10x50 wasn't feeling these so I Did some dips insteads

                          Dips - Havent done dips since Feb because they used to bug my elbows. Not today
                          12 12 10 10

                          Flat Bench
                          12x135 12x135

                          Good Day today. I was only able to eat 1 meal before I trained so I am suprised it was as good a session as it was.

                          My back is so sore. Holy shit. Awesome.


                          42 Mins on treadmill @ 6 PM- Done
                          ____________________
                          6-21-11
                          Day 31 Med Carb Day
                          AM Pre Shit BW 236.5
                          AM Post Shit BW 230!- I weighed my self 5 times after that to make sure the scale wasn't broken. Like a Boss
                          Chest

                          Incline
                          8x185
                          6x225
                          7x225

                          Flat Db
                          8x70
                          8x80
                          8x85

                          Flat Bench
                          12x135
                          12x135

                          Incline Flyes
                          10x45

                          Todays workout was a bust. I could not get the mojo going. No strength. No intensity. Just sucked. I think I am still taxed from yesterdays back day. SVT, remember when you asked Joe if training back the day before chest effects your chest day? It does. That and I am stressed the fuck out because of work. That is why I haven't been on here as much lately. WORK! I am not sleeping either. This is weird too because with the exception of today, all my workouts have been going great on no sleep, lots of work and lots of stress. I feel sick, tired, pale, no appetitie and I am sweating way more than normal today.

                          Anyway. I am not going to open up about it and go into detail.

                          I have 30 minutes of Cardio coming my way later today.

                          230 lbs is a new low for me. Last month at this time, I was 240. I am stronger now and am in much better condition.

                          last weeks
                          ------------------
                          6-15-11
                          Day 24 Med Carb Day
                          Chest/Calves

                          Incline
                          10x185
                          7x225
                          7x235 +1 Forced PR

                          Flat DB Press
                          10x70
                          8x80
                          6x100 +1 Forced

                          Incline DB Flyes
                          8x55
                          8x60 (F)

                          Standing Calf Press
                          10x270
                          6x360
                          10x450 +3 Forced PR

                          Seated Calf Raise
                          10x150
                          8x225 +3 Forced PR

                          Good session today. I had lots of energy.

                          And over the last 3-4 days I have had almost no motivation to stick to my diet or cardio. I have though. I just really really didn't want to. And last night when I was shaving, the dieting/cardio/and heavy training became obvious. More veins, side and top abs are coming in my shoulders look bigger, and my waist is smaller! And other stuff. It gave me back the motivation and drive I needed.

                          _____________
                          6-7-11
                          Day 16- Med Carb Day
                          Waking BW 235.5
                          BW after going to the bathroom- 231!
                          Chest Day

                          Incline
                          10x185
                          8x205
                          7x225 (F)
                          6x225 (F)

                          Machine Press
                          10x165
                          9x180 + 1 forced

                          Incline Flyes
                          10x50
                          8x60
                          8x70 + 1 Forced

                          Laterals
                          10x25
                          8x30-

                          I had a good one.

                          30 mins on the tread when I get home from work. Yeah Buddy.

                          ---------------------------------------
                          Last weeks

                          5-31-11
                          Day 9 Med Carb Day
                          BW 237

                          Incline Press
                          10x185
                          6x225
                          6x235+1 Forced PR

                          Bench
                          12x135
                          12x135
                          12x135

                          Incline Flyes
                          12x40
                          8x60
                          8x70+ 1 Forced PR

                          Seated Calf Raises
                          8x150
                          8x175
                          9x205+2 Forced Reps

                          Good session. Very Pleased. Last night, I had the wife grind her knuckles into my rear delt area to break up a knot I had. It is so sore today but feels so much more loose. Tonight I'll have her to the same to the left shoulder.

                          36 mins on treadmill at 5 PM
                          Not Everything. Not Yet.

                          Comment


                          • Originally posted by woodswise View Post
                            Hey bro, what are supermans???
                            The jist


                            Not Everything. Not Yet.

                            Comment


                            • 250 x 4 Incline PR FTMFW!!! Way to go J! Next session I expect 6 out of you...
                              https://www.facebook.com/DavidLeesMPD
                              https://www.facebook.com/Ripped2ShredsPhysiques

                              Comment


                              • Fuck yeah man, that is the plan!

                                Thanks man!
                                Not Everything. Not Yet.

                                Comment

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