And...Here...We...Go

[David Lees]

Strong seated pressing mofo! Way to work it buddy!

[The Joker]

Thanks guys


Well my work schedule just intensified. But the good thing is that this job ends next Friday. But won't be lifting next week. It has been a long time since I took more than 2 days off from the gym so this will be a good thing. I will being hitting it Saturday and Sunday of this week. Just not weekday next week. I can't wait for this job to be over and for me to go back to my normal schedule.

[David Lees]

Enjoy your time off buddy and get plenty of food and rest so that you can kill it when you return!

[The Joker]

Ah! One more fucking week. One more!

[The Joker]

8/27
Day 95 Med Carb Day
Chest/Triceps/Calves

Incline
8x185
6x225
6x250 PR
6x225+ 1 forced
9x185

Flat
12x135
8x185
8x185
8x185

Sideways Hammer Incline
12x25
12x25
12x25

Dips
3 sets of failure

Pushdowns
12xstack x 3 sets

OverHead rope extensions
10x90 - 3 sets

Standing Calf Press
20x110
15x140
12x170
15x190- Stack is really light but I was just going for a pump.

Great session today. A lot of fun. I was sweating hardcore. I am a serious Bench wetter.

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

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

[inhiliator5000]

Man...this mo-fo right here!

good benching man

[TheKillerOfSaints]

THUMBS UP!!!!!! HIGH FIVE AND ASS SMACK FOR THE VID!!!!

[The Joker]

8/28/11
Day 96- Low carb day
Back Biceps and Laterals

Chins
Pulldowns
DB rows
Kayak Rows
Supermans
DB Curls
FDB bicep cable Curls
Laterals

My back hurt has been hurting since I started working this job. So I didn't move anything impressive. I just did pump work.

[Stiffmeister]

What type of work do you do?

[The Joker]

Soil Remediation. I can't go into to much detail about it. But what I am doing now is a bunch of very physical labor stuff to get ready for my main job.

I have a fucked up lower back. So it really effects my training.

[Buadain]

"Incline 6x250 PR"

Strong work.
Congrats on the PR

[David Lees]

BRAVO J ON THE Incline PR!! I saw you posted it in DPP and made a b-line to your TJ to comment. Looking big in the vid too brotha!

[The Joker]

8/30/11
Day 98 Low Carb Day
Shoulders

Seated Press
12x135
12x125
8x185
10x135
10x135

Db Press
20x25lbs
20x25lbs
20x25lbs

Laterals
15x20
12x25
11x25
10x25

Rear Pec deck
12x120
12x120
11x120

My diet has been off since I started this these new hours. My physical activity is off the charts some day and then other days, I am stuck on a forklift all day. So, I try to have enough carbs to fuel me during the day and then when I get home from my 11 hour shift, I eat proteins and fats and veggies. So it is kind of hit and miss. Can't wait till friday.

I didn't have to work today. Nice! And I don't have to work until 11 AM tomorrow.

Cardio today for sure.

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


8/24
Day 92 Med Carb Day
Shoulders


Seated Press
12x135
8x185
5x185

Laterals
15x15
15x15
15x15

Top Half ROM Laterals
Fx10
Fx10
Fx10

High Pulley Rear Raises
12x40
12x40
12x40

ss
Pec Deck Rear Delts
Fx105
Fx105
Fx105

My shoulders were burning when this was done.

Man. I really need to get used to training this early.

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

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)

[The Joker]

"Incline 6x250 PR"

Strong work.
Congrats on the PR

BRAVO J ON THE Incline PR!! I saw you posted it in DPP and made a b-line to your TJ to comment. Looking big in the vid too brotha!

Thanks guys.

[tjoe]

yes sir, very nice.
makes me jealous.