JRG training journal

[ZyklonB]

Strong work! When you talk about stretching, what exactly are you doing? What kind of stretch?

Good job on the keeping that mental control to do the positive/negative movement.

[jrg_715]

its called an extreme stretch. you stretch the bodypart you just got done lifting with. and in some cases its way harder than the exercise itself. its a part of DC. Like Ill do incline bb presses for chest, then right after Ill hold 45 lb dumbells in the stretched position for 60 seconds or more. its brutal.. the quad stretch today was unreal. will make a grown man cry.

[BBOY87]

Awesome workout...sissy squats are a bitch by themselves, can't imagine directly after a working set!

[jrg_715]

thanks man....ya, they are unreal. honestly, I could not stand riight after. I wish my other body parts felt like that when I go to failure.

[jrg_715]

202.5 lbs today...fuck ya!

[ZyklonB]

NICE!

[BBOY87]

Congrats!!!

[jrg_715]

thanks guys. thats the highest morning weight I have had. exactly 20lbs more than what I weighed 7 mos ago. still playing the balancing act between losing fat and gaining muscle/weight.

[jrg_715]

WEEK 4 10.28.09
A3
*everything in red is progress since last A workout


SMITH DECLINE BENCH

2 45s, 1 25 on each side x 9, 12 breaths, x 5, 15 breaths, x 3
thats + 30 lbs since 1.5 weeks ago, WTF?! (perfect reps too)
stretch= 45 lb x 70 s
+ 10 sec

** best chest day ever



MACHINE SHOULDER PRESS

9th plate on rack x 9, 12 breaths, x 4, 15 breaths, x 2

stretch= 75 sec
+ 5 sec



REVERSE GRIP BB BENCH

135 x 9, 15 breaths, x 5, 15 breaths, x 2
stretch= 45 lb x 90 sec
+20 sec



V-GRIP PULLDOWNS

195 X 8, 15 breaths, x 4, 15 breaths, x 2
+ 15 lbs, not happy with form though
stretch= 30 lb x 75 sec
+15 sec


V-BAR LOW CABLE ROW

190 x 9, 15 breaths, x 5, 15 breaths, x 3

**should have done these 6-8 reps, 2 min break, then 10-12 more w/lighter weight. but rp's felt good with these.

[KhmerMuscle]

Nice work on the decline bench! How you like decline machine? I haven't done decline in awhile.

[jrg_715]

I really like it, esp on the smith machine. I can really feel it in my lower, and on the outer chest. and with smith machine its easy to use nice controlled reps.

[tmontez]

This entire week, i have had that "ripped" feeling. I have upped the cardio and started eating more consistently...that has to be it. I am still right around 200 lbs. Not gaining any weight, but i look and feel bigger. I would still like to be 220 by march though.

Workout progression is looking strong especially on the squats. How long have you been doing DC? From my experience getting away from what you have been doing will yield significant gains (IE. low volume to high volume).

[BBOY87]

Awesome job...a 30lb jump on Decline!!!!

[jrg_715]

Workout progression is looking strong especially on the squats. How long have you been doing DC? From my experience getting away from what you have been doing will yield significant gains (IE. low volume to high volume).

been doing it for about a month. just got done doing 12 weeks of HIT, so the DC is a nice change. I really like the extreme stretching, the high reps to low reps, small rest periods. Been seeing a lot of results so far.

[jrg_715]

Awesome job...a 30lb jump on Decline!!!!

ya man, I had 2 45's and a 10 on less than 2 weeks ago. so this time I first tried 2 45s and 2 tens and did 2 real easy, I was like WTF...put a 25 on. couldnt believe it. theats the biggest gain ive made in anything in that amount of time.