JD's Ritual & Diablo log

Page 2 of 2 First 12

  1. Quote Originally Posted by wasme View Post
    Nice ink bro.

    Thanks bro!

    Only got my first tat last year, took me a year to think of what else to get lol.


    I see so many people with tats they regret, I never want to be one of those people lol.
    Core Nutritionals Representative


  2. Weight- 227lb

    Tuesday (Arms)


    Barbell curls- 6 sets, 45x15, 65x15, 70x12, 75x12, 80x20, 55x30
    SuperSet
    Skull crushers-6 sets, 45x15, 65x15, 70x12, 75x12, 80x15, 55x30


    Alternating DB Curls- 6 sets, 30x12, 30x12, 30x12, 30x12, 30x12, 30x12
    SuperSet
    1 Arm reverse pressdowns- 6 sets, 40x12, 50x12, 60x12, 70x12, 60x12, 50x12

    Single arm machine curls- 4 sets, 30x15, 30x15, 30x12, 30x12
    SuperSet
    Rope Pushdowns- 4 sets, 140x12, 170x15, 140x12, 140x12
    -------------------------------------------------------------------------------------------------------------------

    Wednesday (Chest, Shoulders, Back, Legs)

    Rotator cuff warm up

    Circuit
    Incline DB Press- 25'sx15, 35'sx15, 50'sx15, 60'sx15, 60'sx12, 60'sx12, 60'sx12
    Pec Dec Machine-----------------------------------120x12, 120x12, 120x12, 120x12
    Reverse pec dec------------------------------------120x10, 120x10, 120x10, 120x10
    Side DB Raises- 10x10, 10x10, 10x10, 15x10, 15x10, 20x10, 15x10
    Front DB Raises- 10x10, 10x5, 10x5, 15x5, 15x5, 20x5, 15x5
    Bent over rear delt DB raise- 15x10, 15x10, 15x10
    T-Bar Rows- 70x15, 70x15, 70x15, 70x15, 70x15, 70x15, 70x15

    Flys- 3 sets, 30x12, 30x12, 30x12
    SuperSet
    Bench press- 3 sets, 135x12, 135x15, 135x20

    Band Leg extension- 15, 15, 15, 12, 12, 12
    SuperSet
    Against wall ball squat- 15, 15, 15, 15, 15, 15

    Leg extensions- 105x15, 105x15, 105x15


    Decline sit ups- 20, 20, 20
    Back extensions- 15, 15, 15





    Pre-workout
    Ritual- 2 scoops!



    Thoughts
    Well here are the two workouts I did this week to see how my shoulder felt, it took it very well. Going to rest it until Sunday and try to push some more weight, if all goes well than I should be back to lifting heavier next week.

    Sunday I will see how my shoulder feels doing 75's on incline db press and 185 on bench. All goes well I will up it to 90's incline db press and 225 on bench for next Thursday.
    Core Nutritionals Representative
    •   
       


  3. Good update JD. Sounds like a solid plan to test and rest...
    FINAFLEX REP
    Visit our website at finaflex.com

  4. Quote Originally Posted by wasme View Post
    Good update JD. Sounds like a solid plan to test and rest...
    Thanks buddy!
    Core Nutritionals Representative
  5. I'm back!!!


    Shoulder is feeling much better, ready to hit it hard again!!!

    Weight- 227lb


    Pre-Workout
    Ritual- 1.5 scoops

    Intra- 1 scoop of High Volume



    Workout

    Incline DB Press, 7 sets- 30'sx15, 60'sx8, 75'sx6, 90'sx10, 75'sx12, 60'sx12, 60'sx10

    CIRCUIT
    Incline DB Flys- 50'sx12, 50'sx10, 50'sx8, 50'sx6, 50'sx10

    Rope Pushdowns- 130x12, 150x15, 170x8, 170x6, 120x15

    Side Raises- 20'sx20, 20'sx20, 25'sx20, 20'sx20, 20x30

    Reverse single arm pushdown- 60x12, 60x10, 70x8, 60x10,

    Bench Press- 135x12, 185x6, 205x5, 185x6, 135x10+3 slow + 3 slow

    Repeated 5 times




    Thoughts
    I am back at training hard on my shoulder again, going to be following this split as much as possible.

    Day 1- Chest, tri's, shoulders
    Day 2- Back, Biceps, Forearms, traps
    Day 3- Legs, Abs
    Day 4- Rest
    Repeat
    Core Nutritionals Representative
    •   
       


  6. Nice numbers JD. Solid set up as well.
    FINAFLEX REP
    Visit our website at finaflex.com

  7. Quote Originally Posted by wasme View Post
    Nice numbers JD. Solid set up as well.
    Thanks buddy! I felt good tonight
    Core Nutritionals Representative

  8. Weight- 228lb


    Pre-Workout
    Ritual- 1.5 scoops

    Intra- half scoop of Ritual, 1 scoop of High Volume


    Workout- Back, biceps, forearms, traps/rear delts

    Hammer Strength High Row
    Set 1- 90x15
    Set 2- 140x10
    Set 3- 180x6
    Set 4- 230x5
    Set 5- 270x4 PR
    Set 6- 180x20 PR

    Pulldowns
    Set 1- 160x15
    Set 2- 140x15
    Set 3- 120x15

    CIRCUIT
    Reverse Bodyweight push up/pull- 10, 10, 10

    Single arm cable pulldowns- 100x15, 100x15, 100x12, 100x12, 100x12, 100x12, 100x12

    Rear delt raises on incline bench- 20'sx12, 20x12, 20x12, 20x12, 20x12, 20x12, 20x12

    Shoulder shrugs- 30'sx12, 40'sx12, 50'sx12, 50'sx12, 50'sx12, 40'sx12, 30'sx12

    Standing Alternating DB Curls- 30'sx6, 40'sx6, 50'sx5, 50'sx5, 50'sx5, 40'sx5, 30'sx8

    Forearm curls- 45x10, 45x10, 45x10, 45x10, 45x10

    Wrist curls- 45x20, 45x20, 45x20, 45x20, 45x20, 45x20, 45x20

    Reverse wrist curls- 45x20, 45x20, 45x20, 45x20, 45x20, 45x20, 45x20

    Hammer strength high rows- (start on 4th round)- 140x8, 140x5, 90x12, 90x15

    Repeated 7 times


    Treadmill- 15min jogging

    Got home and shoveled my driveway, about 15min, went as fast as I could.



    Today's meals

    Fasted most of the day, honestly just to busy to get a meal in.

    Meal 1- Cheese burger, smoothie(greens drink + Kale + Spinich, 1.5 scoops of Whey Protein, dash of pineapple juice), + 500ml apple juice, pack of raw ramen noodles.

    Pre-workout- (mixed with 250ml of Pineapple juice)

    Meal 2(Post-Workout)- 4xBacon Double Cheese Burgers, Large Fries, Large Pop, 250ml of Pineapple juice

    Meal 3- 1L of Chocolate Milk



    Thoughts
    My diet has been on and off, been doing some low carb days, workout day's I try to get a very large post-workout meal, bad food or not I'm looked pumped as hell in the gym right now lol. I seem to put on some great size dirty bulking on odd days. I will be focusing more on size/strength over the next couple weeks, than I'm looking to focus on cutting and training is going to be more concentrated on boxing.
    Core Nutritionals Representative

  9. Weight- 228lb


    Pre-Workout
    Ritual- 1.5 scoops


    Workout- knee was sore so didn't do squats, stuck with a high level on the bike tho, burned those quads up

    Rope Pushdowns
    Set 1- 100x12
    Set 2- 120x12
    Set 3- 140x12
    Set 4- 150x12
    Set 5- 170x10
    Set 6- 170x8
    Set 7- 180x8

    Side Shoulder raises
    Set 1- 10x20
    Set 2- 15x20
    Set 3- 20x15
    Set 4- 20x15
    Set 5- 20x15
    Set 6- 20x20
    SUPERSET
    Standing DB Curls
    Set 1- 30'sx10
    Set 2- 40'sx8
    Set 3- 40'sx8
    Set 4- 50'sx8
    Set 5- 50'sx6
    Set 6- 40'sx6

    Seated DB circuit set
    25lb DB's- Shoulder pressX10, Wide DB curlsX10, Shoulder pressX10, Overhead DB extensionsX10, Shoulder Pressx10, Wide DB Curlsx10
    Repeated for 3 sets

    Skipping- 1min skip, 1 min rest, repeated 10 times

    Leg ups- 50 reps
    Right Side V-ups- 50 reps
    Left Side V-ups- 50 reps
    Right side V-ups- 25 reps
    Left side V-ups- 25 reps
    V-ups- 40 reps
    Plank- 1min

    Bike- 25min

    Shadow boxing- 4x3min rounds(with resistance band)



    Today's meals

    Meal 1- Cheese burger, glass of apple juice

    Meal 2- 250ml of Greens juice, kale, spinach, 1 pack of wholegrain oatmeal, 1.5 scoop prowhey, 1 scoop of Flex4Joints

    Meal 3- (post workout)- 1 Extra lean hamburger, half bowl of spaghetti(with lots of extra lean burger), 500ml of apple juice

    Meal 4- 2 scoops of prowhey, 1 pack of oatmeal.



    Thoughts
    Was only planning a bit of triceps because they were not too sore, but added in some light shoulders, biceps were sore but why not lol.


    Tomorrow I'm going into the mma gym to help a friend out for his first pro mma fight, needs a sparring partner to do some boxing with and probably help him out with some hand pad drills, should be fun.
    Core Nutritionals Representative

  10. Big numbers on the rope pushdowns .. nice!
    FINAFLEX REP
    Visit our website at finaflex.com

  11. Quote Originally Posted by wasme View Post
    Big numbers on the rope pushdowns .. nice!
    YEah triceps are probably my strongest lift, even when I do benching I tend to pretty much do close grip.


    Had a decent sparring workout tonight, body is feeling it, gotta go back in tomorrow to help him out with some rounds, probably going to rest Wednesday and kill it Thursday.
    Core Nutritionals Representative

  12. Quote Originally Posted by JudgementDay View Post
    YEah triceps are probably my strongest lift, even when I do benching I tend to pretty much do close grip.


    Had a decent sparring workout tonight, body is feeling it, gotta go back in tomorrow to help him out with some rounds, probably going to rest Wednesday and kill it Thursday.
    Where is his fight?
    FINAFLEX REP
    Visit our website at finaflex.com

  13. Quote Originally Posted by wasme View Post
    Where is his fight?
    Gatineau, I believe it's the first Hybrid pro card, I know they normally just do amateur fights.
    Core Nutritionals Representative

  14. Weight- 228lb


    Pre-Workout
    Ritual- 1.5 scoops





    Wednesday Workout

    Incline DB Press
    Set 1- 30'sx15
    Set 2- 40'sx8
    Set 3- 60'sx5
    Set 4- 85'sx5
    Set 5- 100'sx6
    Set 6- 75'sx13
    Set 7- 60'sx12


    CIRCUIT
    Incline DB Flys

    Rope Pushdowns

    Side Raises

    Front Raises

    Cable Crossovers

    Reverse single arm pushdown


    Repeated 5 times
    (I forget all the numbers but I pushed it hard, pumps were awesome.)



    Thoughts
    Back to those 100 pound dumbbells on incline!
    Core Nutritionals Representative
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