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

[bluecountry]

Yeh Joker, you got a solid cyber and real life support system and you are pretty insightful and level headed. That's what these journals are for.

[The Joker]

Thanks fellas


Just learned that I can't gym it up after work. Got more work after work. Terrific.

[The Joker]

I don't always fuck around.
But when I do,
I don't fuck around.

[woodswise]

Hey bud. I just want to say I hope you take some time off to spend with your wife this weekend and that you find a chance to let off some of those rightfully heavy feelings so you can get back to normal.

MB is right, we got your back bro.

[The Joker]

12/3
Day 63
Chest/Shoulders/Abs

Pec Deck
12x165
10x180
8x180+2 Partials
10x160

Bench
5x185
5x225
5x235
5x225

Hammer Incline
8x225
8x275
6x315+2Forced
7x275+1Forced

Cable Flyes
12x80
12x80
12x80

Seated DB Press
5x70
5x75
5x75

Hanging Leg Raises
1 set to Failure

Was good today. I need to stay on schedule rotation wise so that is why I did chest and shoulders. Tomorrow is arms.

My dad hit 2 PRs today on Bench. 3x185 and 3x205. It was pretty cool to see. His is a thick beast now. Big fucker. He divorced my mom and is happier than ever. Multiple ladies on the side. The whole time during the gym today he was texting 3 Different bitches. Awesome. 57 years old.

We also had the gym to ourselves today which is always great. My dad, my son and I. Those are some of my favorite times.

____________________

11/26
Day 53
Chest/No Shoulders/No Cardio

Pec Deck
12x180
10x190 PR
9x20(F) PR
10x190(F) PR

Bench
5x185
5x205
5x225

Incline Cable Flyes
12x70
12x60
12x60

I should have done shoulders and cardio but really didn't feel like it. I have shoulders and chest again on Tuesday. And I didn't follow my workout plan today because I am not following the diet plan today either because I need to go shopping. I will be back on it tomorrow 100%.

________________________

11/19
Day 46
Chest/Shoulders/Cardio

Pec Deck
12x165
12x180
10x180(F)
12x165(F)

Flat DB Press
5x100
5x100
5x95(F)
5x90(F)

Incline
8x185(F)
8x170(F)
8x165

Cable Flyes
12x60
12x70

Seated DB Press
5x60
5x60
5x55

(F) = Failed on last rep.

12 mins of interval cardio on the tread.

Good session. I am always sore for about 4-5 days after this routine.


______________________

11/6
Day 33
Chest/Shoulders/Cardio

Pec Deck
12x135
10x150
10x165(F)
9x150+1 forced

Flat DB Press
5x80
5x90
5x100(F)
5x90 To easy. Go heavier next on weeks set

Incline
8x185
8x185
8x185

Cable Flyes
12x80
12x80
10x70

Seated DB Press
5x70
5x60
5x60(F)

Ab work

12 Mins of interval cardio on Eliptical.

Good stuff today. Back feels unstable still.

10/28
Day 24
Chest/Shoulders

Pec Deck
12x120
12x130
12x150
12x165

Flat DB Press
5x80
5x85
5x90
5x100

Incline Press
10x135
8x185
8x165
8x165

Incline Flyes
These grind the fuck out of my shoulders. Moved on

Seated DB Press
5x60
5x65
5x70
5x70

And bailed. 5 mins on treadmill, warm up, stretching and lift done in 40 minutes. Had to be somewhere.


Going to get back to my regular consistency, starting today.

10/14/11
Chest/Shoulders
Day10

Pec Dec
12x120
12x135
10x150
8x165+2 forced


FlatDumbbell Press
5x70
5x70
5x80
5x80

Incline Press
8x135
8x135
8x135
8x135

Incline Flyes
12x20
12x30
10x40

DB overhead Press
5x80
5x80
5x80
5x80

Took it easy today except on pec dec. I know that exercise doesn't bother my chest. The other I was testing the waters still. I'd say my pec is 85%.

Yeah Buddy. I have been feeling flat and skinny all week. As soon as I got done with pec dec, I was so pumped and swolen. It rocked.

[The Joker]

Weight

10/7- 222lbs
10/14- 217lbs
10/21- 217lbs
10/28- 216lbs
11/4- 217lbs
11/11- 214lbs
11/24- 210lbs
12/2- 215lbs


Last few days have been hard to stay on track. Mulitple reasons.

Won't be too hard to drop again. But Roger has increased my cals so I don't know what the scale will show. Doesn't matter anyway.

[The Joker]

12/4
Day 64
Abs/Shoulders/Biceps

Crunch Machine
50x80lbs
50x80lbs
50x80lbs
50x80lbs

Standing Press
20x65lbs
20x65
3x135
3x135
3x135

Seated Laterals
20x15lbs
20x15
3x30
3x35
3x30

Laterals supersetted with Bent over Laterals

Bent Over laterals
20x15lbs
20x15
3x30
3x35
3x30

Machine Press
20x60lbs
20x70
5x120
5x130
5x130

Barbell Curls
1 Drop set of 100 reps
75x30lb plate loaded bar (Bar has 30lbs on it plus the bar itself weighs 20lbs)
25x20

Incline curls
20x15lbs
20x15
5x45
5x40
5x40


As most of you can tell, Roger changed up my program. This was intense. I really hate training with high reps. lol. My arms were so pumped. Doubled in size. I had 34'' arms. Off tomorrow and then I am going to try the leg day on Tuesday. My shoulders hurt. My arms hurt.

[Canucklehead]

My arms were so pumped. Doubled in size. I had 34'' arms. Off tomorrow and then I am going to try the leg day on Tuesday. My shoulders hurt. My arms hurt.

Nice!

[woodswise]

Wow bro, 34" arms??? Were they the size of watermelons? Must've ripped your shirt getting it off! Nice.

[ZyklonB]

uh yeah that's HUGE!

[David Lees]

J - meant to post this for you on Friday...whenever I'm faced with adversity, be it in the gym or whatever...I listen to this song and speak the lyrics to myself...

Soldier on

Now it's all irrelevant
The journey here and what it meant
The time and distance
Others hate for my persistence
Every stride enlightens
It's all begins emerging
I've been here before
But veered from my path
I will get

Through, the trials
Through, the trenches
Through, the demons
The voice inside pushes me
Through, the trails
Through, the trenches
Through, The demons
The truth will soldier on
And it will surface
Something inside gets me
Through the thorns

Through, thoughts that kill me slowly
Time, times that test us all
Thorns, that pierce and cut us deeply
I soldier on and I get through
Through, thoughts that kill me slowly
Time, times that test us all
Thorns, that pierce and cut us deeply
The voices inside pushes me through

Only the true soldier on

Into oceans of hurt
Over mountains of grief
When it manifests
I got enough enough fight inside to get

Through, the trails
Through, the trenches
Through, the demons
The voice inside pushes me
Through, the trails
Through, the trenches
Through, the demons
The truth will soldier on and it will surface
And when it matters most
This will always get me...
Through the thorns!

Only the true
Only the true
Only the true
Only the true, will see this truth

Through! The! Thorns!
I soldier on and I get
Through! The! Thorns!
The voices inside pushes me through!

[The Joker]

Man.

My biceps don't ever get sore.

They're sore today...

[The Joker]

Hey Dave. I appreciate that very much man.

I appreciate everybodies support in here. Best section on MD. I don't care what BMC says.

[David Lees]

[ZyklonB]

only the BEST SECTION EVA!!!