Jay's Prime and Compound20 Log(Sponsored)

[jaycuda]

May 5th, suppose to be Calves/Wildcard

... But I did Snatches and Clean & Jerks instead. I feel like they hit my calves pretty well and I don't like doing the normal calf exercises.


Little update so far - I'm sweating a lot more than usual which I think is why I'm to 168.2 as of this morning. Getting additional veins showing primarily in the bottom of my abdomens. Post workout pumps are lasting longer for me. Strength may be slightly up, nothing too prominent yet though.

[jaycuda]

I feel like I have a solid routine for my Back/Tricep and Chest/Bicep days. However, for the other days I feel like I could benefit from an additional 1-2 exercises added. Anybody have a recommendation for what I should add in?

[mattrag]

I feel like I have a solid routine for my Back/Tricep and Chest/Bicep days. However, for the other days I feel like I could benefit from an additional 1-2 exercises added. Anybody have a recommendation for what I should add in?

Donno bro. Your shoulder routine looks good. I could only see doing hang power cleans there for the trap and shoulders. Maybe add in more unilateral raises?
Leg wise you could probably try some sldl or leg presses. Depends on if you want more quad or ham focus as both will beat up your lower back. With squatting and deadlifting on that day I can see where that can start to be an issue. Man your chest strong.. Dips +100? Jeez lol.

[jaycuda]

Donno bro. Your shoulder routine looks good. I could only see doing hang power cleans there for the trap and shoulders. Maybe add in more unilateral raises?
Leg wise you could probably try some sldl or leg presses. Depends on if you want more quad or ham focus as both will beat up your lower back. With squatting and deadlifting on that day I can see where that can start to be an issue. Man your chest strong.. Dips +100? Jeez lol.

I'm built for dips, huge triceps but biceps refuse to grow lol. Very disappointing

[mattrag]

I'm built for dips, huge triceps but biceps refuse to grow lol. Very disappointing

wow just like my old workout buddy... lol. I am the opposite... I want big triceps though haha!

[jaycuda]

May 7th, Chest/Biceps.

Flat Bench -
135x10
185x5
225x5
255x5
265x5
255x5
275x3

Decline Bench
275x5
275x5
285x5
295x3
285x4

Dumbbell Flys
20x15
30x15
25x15
25x15

Cambered Bar curls
45x10
75x10
85x10
85x12

DB isolation curls(Reps are per hand)
35'sx8
35'sx8
35'sx8

[MuscleGauge1]

You should do well with this. Good luck to you

[mattrag]

May 7th, Chest/Biceps.

Flat Bench -
135x10
185x5
225x5
255x5
265x5
255x5
275x3

Decline Bench
275x5
275x5
285x5
295x3
285x4

Dumbbell Flys
20x15
30x15
25x15
25x15

Cambered Bar curls
45x10
75x10
85x10
85x12

DB isolation curls(Reps are per hand)
35'sx8
35'sx8
35'sx8

Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.

Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.

[LiveToLift]

Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.

Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.

I'm all new to these cleans... Would this be included on back day, shoulder day, leg day or what?

[jaycuda]

You should do well with this. Good luck to you

Thanks man, appreciate it.

Goddamn jay. Weak chest? Your numbers are almost as high as mine. I must say I do miss decline benching a lot.

Thx for the advice about the oly lifts. Been watching teaching vids on them and yea.... I need to rework my clean. I am muscling a good amount of the third pull and it's causing me to lose a lot of power. I got the first pull well, second pull could use some more hip thrust and bar placement, the end pull and flick needs work...
Hope you get that rack. And get some bumper plates... If my wife and mom let me build a power rack at home I'd be set... But I think then the wife wouldn't go to the gym anymore lol.

Yeah I was overpulling big time until after 245, where I hit a plateau for a bit and focused on pulling less and getting under faster. I was good about keeping it close to me but in videos it would basically look like I supersetted a power clean and front squat.

I figured out today(Well I asked for an explanation from one of the bigger guys at my gym) as to why my front squat and backsquat are identical in weight. It got a little gay but after showing off my quads, they're not proportional and my upper quads are lacking.

[jaycuda]

I'm all new to these cleans... Would this be included on back day, shoulder day or what?

I'm currently just doing them with my calf days, logically it would make the most sense to put them with your leg day since a majority of the power is from your legs. When you're first learning the clean, I could see it using more back than it should and the jerk will probably involve more of your shoulders.

Once your form is down pat, my vote would be a leg day.

[mattrag]

I'm currently just doing them with my calf days, logically it would make the most sense to put them with your leg day since a majority of the power is from your legs. When you're first learning the clean, I could see it using more back than it should and the jerk will probably involve more of your shoulders.

Once your form is down pat, my vote would be a leg day.

I do then on dead lift day. But only because my CNS is pretty pumped after a set of heavy deads and my clean weight feels light.

And holy shiet. 245?
I just keep thinking elbows out, jump straight up, pop the hips (not a lot) and shrug like hell.

I do cleans 4x a week now though. 2 days of technical work, one day of reps, and one day ME. I'm getting the pull under really well now though. Its just I can't receive in proper positioning because of elbow flex... I tend to over compensate by leaning forward. Which is a horrible thing to do....

[jaycuda]

I do then on dead lift day. But only because my CNS is pretty pumped after a set of heavy deads and my clean weight feels light.

And holy shiet. 245?
I just keep thinking elbows out, jump straight up, pop the hips (not a lot) and shrug like hell.

I do cleans 4x a week now though. 2 days of technical work, one day of reps, and one day ME. I'm getting the pull under really well now though. Its just I can't receive in proper positioning because of elbow flex... I tend to over compensate by leaning forward. Which is a horrible thing to do....

245 is butter aslong as you can front squat it and stop overpulling.

[AaronJP1]

I'm currently stacking oxyelite and C20. I have run an 8 week cycle of oxy and loved it! I started C20 about three days ago and have seen my appetite go through the roof! I'm seriously doubting its a placebo effect. LOL

Someone told me that means it's kicking up the metabolism....
Same thing happened to me....
I'd like to run a c20, prime, pink magic stack, never fully got to use pink magic and I'd be curious as to how it works with Prime.

Good job here to Jay w/log.

[jaycuda]

Someone told me that means it's kicking up the metabolism....
Same thing happened to me....
I'd like to run a c20, prime, pink magic stack, never fully got to use pink magic and I'd be curious as to how it works with Prime.

Good job here to Jay w/log.

That'd definitely be an interesting log. Would be a good bit of pills to keep track of lol

[AaronJP1]

That'd definitely be an interesting log. Would be a good bit of pills to keep track of lol

Right.

I read you wanna be 185 @ 10% thats legit....

I'd like to be 210 @ 13%. doubt I'll get there and I worked so hard to see this 195, but I need some body fat loss....

[jaycuda]

Right.

I read you wanna be 185 @ 10% thats legit....

I'd like to be 210 @ 13%. doubt I'll get there and I worked so hard to see this 195, but I need some body fat loss....

Yeah, 185 is the long term goal. Once I reach it I'll probably end up aiming for higher, but at the moment it sounds perfect.

[NeoHippie]

Someone told me that means it's kicking up the metabolism....
Same thing happened to me....
I'd like to run a c20, prime, pink magic stack, never fully got to use pink magic and I'd be curious as to how it works with Prime.

Good job here to Jay w/log.

My appetite has returned to baseline levels just about. Honestly, it has been three weeks since I started C20. I haven't really noticed any changes other than the increase appetite the first couple of days. Even my precious Oxyelite isn't working like it used to and I took the full month off. Oh well, my Alpha T2 arrives today assuming I don't miss the delivery. So my stack will be Oxy, C20, and Alpha. Let the games begin! LOL!

[jaycuda]

May 8th, Regular day off.

Ate a delicious scratch made biscuit with a chicken fillet for breakfast to start my day and then spent the day out on the boat with some friends. Easy going day and was a good break.

[jaycuda]

May 11th, Back & Triceps.

Barbell Rows
115x12
155x12
185x10
185x10
185x10

Pulls up
BWx15
BW+45x12
BW+45x12
BW+45x10

Lat Pulldowns
90x10
150x10
170x10
170x10

Close grip Bench Press
135x10
185x5
205x5
225x5
245x5
255x5
255x5

Dips
BWx15
BW+75x10
BW+75x10
BW+90x10
BW+135x3
BW+160x1 +2 "f*ck no"s <--- hahahaha. Was joking around with a gym acquaintance, told him I was the king of dips. He showed me up pretty bad, not sure how many 45's he managed to put on. lol

DB Pullovers
50x8
70x8
70x8
70x10