J Dubs is SFW again

[JW32Hoops]

OK, so those of you who know me from the Clean Thread, the "old forum", etc...know that I live hard, eat dirty and party often. I love hittin the weights, but my consistency hasn't been great.

Well, like so many have said before me..."I'm getting back into it"

Here's some info, then I'll get to my first workout.

28yrs old
6' 7'' 245lbs
Lifting on and off since college
PR's: Bench 315x1, Squat 405x2, Dead 425x1

I don't have a set "goal" other than to look good naked and to work out enough to balance out my lifestyle. Also, I'm dealing with some ankle and knee injuries, so don't break my balls if you don't see enough leg work. I'm no stranger to squats/deads/etc, and I'll be doing them again when my joints are all healed.

Without further ado, Day 1...gotta start somewhere :hump:

Bench Press
135 x 12
185 x 12
205 x 8
205 x 8
205 x 6

Standing BB Military
95 x 12
115 x 8
135 x 6

Incline Chest Press Machine
150 x 12
180 x 8
180 x 8

Leg Raises
3 sets of 20

Ab Bench
3 sets of 40

Skull Crushers
70 x 12
80 x 8
80 x 8

Tricep Cable Pressdown
60 x 12
70 x 8

Felt OK, considering I ate garbage all day and had a coupla beers at happy hour before the gym. Trying to SFW every other day, or more frequently. After a few weeks of consistent liftin and not eating like a complete assh0le, I should be right back on track.

:burger:

 

[JW32Hoops]

7/3

Pullups (wide)
BW x 7
BW x 6
BW x 6

Pullups (medium)
BW x 5
BW x 5
BW x 4

DB Rows
75 x 12
80 x 10
85 x 8

Lat Pulldown (close grip)
130 x 15
160 x 12
180 x 8

DB Hammer Curl
40 x 10
45 x 8
45 x 8

Hammer Strength Preacher Curl (drop sets, no rest)
65 x 8
55 x 8
45 x 8
35 x 8
25 x 12

 

[MrBigPR]

Subbed...kill it

 

[MrBigPR]

Tight dog dude, I want a bull

 

[JW32Hoops]

Tight dog dude, I want a bull

Dude...get one, they're awesome. Ours is a female, Roxy...4 years old.

 

[JW32Hoops]

7/4, 7/5, 7/6

No SFW over the holiday weekend. Threw frisbee a TON on Mt. Soledad and, as a result, ran an assload of hills.

That's OK though. Made it right today with a 4x4 animal style.

Was gonna do a cute little workout, full of delt iso lifts and ab work tomorrow, but it's been too long since I've SFW. Probably do some presses n sh!t.

 

[JW32Hoops]

7/7

Incline Bench
135 x 12
185 x 8
185 x 8
205 x 5
205 x 5

Hang Clean & Press
95 x 8
115 x 6
135 x 5
145 x 4

Hammer Strength Flat Bench
200 x 12
220 x 8
220 x 7
220 x 7

Skull Crushers
75 x 12
85 x 8
85 x 8

Cable Crossovers
60 x 12
70 x 10
80 x 8

Tricep Cable Pressdown
60 x 12
70 x 10
80 x 8

Had a decent workout, suppose I should do some abs at some point. Really wanted to do close-grip bench instead of skulls, but after 13 sets of presses, my shoulder wasn't having it. :damnit:

Came home from the gym to the wife cooking a bomb meal of shrimp in some sorta spicy sauce with spanish rice, peppers and green beans. :food: :food: :food: :food: :food: :food: :food: :food: :food:

 

[JW32Hoops]

FTW!!!!!!!

 

[Doogsy123]

Good to see another beefcake log!

 

[JW32Hoops]

"You must spread some reputation around before giving it to Doogsy123 again."

 

[JayTren3000]

Good to see you're back in the mix Bro. Are you going to get Gear-ded at all or is this a natty log?

 

[JW32Hoops]

Good to see you're back in the mix Bro. Are you going to get Gear-ded at all or is this a natty log?

Right now I'm on absolutely nothing...just whey and the occasional multivitamin.

Have some M-Drol and Epistane sitting in my cabinet, so I'll run one of those at some point, but till then it'll be natty. :sad3:

 

[Whitesnake]

Nice work , Dubb...........can't wait to start SFW hard again......prolly next week.......after a couple a Cortisone shots da shoulder is startin' to feel good.........Can't do another oral abuser til shoulder is feeling real good.........wouldn't be worth it

Glad to see you're back at it........keep crushing da 4 x 4's though........you need your protein ya Beefcakin' dem :food:

 

[JW32Hoops]

7/8

More frisbee, more running hills! Good times. Not exactly a set "workout" per se, but I did sweat a lot.


Sucks about your shoulder Alan...hope you get that figured out soon so you can SFW hard again. Keep us posted. Lookin hyoooge in the avy too brutha.



OK, so I think I'm gonna abuse some oral PH's....here's what I've got, you homies tell me what you think. (I'll post this in the CT too, for those who don't follow the Dub log)

M-Drol..........dun dun dunnnnnnn!!!!!

Everyone here at AM is pretty adamant about using Clomid for PCT off m-drol, but I already have Tamifoxen Citrate, so I'm gonna be using that.

Considering a pulse (gonna stop by Dr. D's thread and research some today) but am open to suggestion.

If I go straight cycle, I was thinkin like 30/40/40/40 with PCT being Tam Cit, creatine and some sorta test booster. (trib? idk) Cycle Support run throughout.

If I go the pulse route, maybe 30-40mg EOD, with a test booster on off-days. Cycle Support throughout as well. Same PCT as above.

Thoughts?

 

[JW32Hoops]

7/9

Pullups (wide)
BW x 7
BW x 7
BW x 5

Pullups (med)
BW x 5
BW x 5

Pullups (UH close)
BW x 5
BW x 5

HS Row (one hand)
115 x 12
135 x 10
145 x 10

Lat Pulldown (UH close)
150 x 12
170 x 10

EZ Curl (wide)
60 x 15
80 x 10
90 x 8

Decline Situps
3 sets of 25

DB Conc. Curls
35 x 12
40 x 8

Ab Bench
3 sets of 40

DB Hammer Curls
40 x 10
40 x 10


[ame="http://www.youtube.com/watch?v=uRgXu65oqso&feature=related"]YouTube - Everyday I'm Hustlin[/ame]

 

[JayTren3000]

If I go straight cycle, I was thinkin like 30/40/40/40 with PCT being Tam Cit, creatine and some sorta test booster. (trib? idk) Cycle Support run throughout.

Looks alright. I mean if you enjoyed Mdrol the last cycle, then by all means....

I couldnt stand it. I dont know why, but it really screwed with my moods.

I see a lot of cats here pulse Orals....Never did it, not sure why people even do it. Is it believed to be somehow safer? Not sure.

 

[JW32Hoops]

I was considering a pulse, but I think I'm gonna just do a straight 4 weeker. Some cats pulse so they don't have to use a SERM (although in the case of M-Drol, probably best to use one anyway) or so they can do a 6-8 week oral cycle instead of 3-5 weeks.

Might try a 6 week Epi pulse down the road......eh.

 

[JW32Hoops]

7/11

HS Shoulder Press
120 x 12
150 x 12
170 x 10
190 x 7

Cable Lateral Raise
15 x 12
20 x 10
25 x 8

Incline Skull Crushers
70 x 15
90 x 12
100 x 10

DB Shrugs
65 x 20
65 x 20
65 x 20
65 x 20

Rear Delt Machine
90 x 15
120 x 12
135 x 10

Tricep Cable Pressdown
60 x 12
70 x 10
80 x 8

Not a heavy workload today. Just somethin to get me through the weekend and give me a little beach pump. :afro:

 

[MrBigPR]

Money workout..I like doing "lower" shrug weights as opposed to some people with no form.

 

[Whitesnake]

give me a little beach pump. :afro:

You frikkin' Poser, Dubb :laugh:

 

[JW32Hoops]

Money workout..I like doing "lower" shrug weights as opposed to some people with no form.

Yeah, when I use heavy weight for shrugs I feel like my form breaks down pretty easily. That, and the 70's, 75's, 80's, etc were all over the goddamn gym, so I figured "eff it" I'll just crush mad reps with the medium DB's.


Chest is still a weakpoint, gonna start smashin it more often, doin different things, going heavy, going light, hittin it from every angle, etc.

Al - you know how it is here in PB brah...gotta get a little pump workin before you hit the beach :147:

 

[JW32Hoops]

7/12


DB Curls
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12

DB Hammer Curls
30 x 12
30 x 12
30 x 12
30 x 12
30 x 12


Today is an off-day, but the 30lb db's I have in the apartment were calling me while watching the Met game, so I figured why not. Tomorrow is Chest & Abs...I think.

 

[JW32Hoops]

7/13


Bench Press
135 x 12
185 x 10
225 x 7
245 x 4
245 x 4

Deadlift
135 x 10
185 x 10
225 x 5
225 x 5
225 x 5

DB Incline Press
60 x 15
70 x 12
75 x 9


Had a LOT more planned for this one, but had to cut it short to come home and deal with some family stuff. Other than that, it was good to DL again, cuz it had been almost a year I think. :wall:

PB Sushi tonight. :food:

No SFW tomorrow, hittin it hard on Wed. :head:

 

[JW32Hoops]

it was good to DL again, cuz it had been almost a year I think. :wall:

Whoa...didn't think I'd be so sore, so soon after doing such mediocre weight. Really feeling it in my lower back, hams/glutes today. Next week I'm bringing my belt.

 

[JW32Hoops]

7/15


Pullups (wide)
BW x 9*
BW x 7
BW x 6

Pullups (medium)
BW x 5
BW x 5

Lat Pulldown (wide)
150 x 10
170 x 8
170 x 8

Lat Pulldown (UH)
170 x 10
170 x 10

DB Curls
35 x 12
45 x 8
45 x 8

Decline Situps
3 sets of 25

Leg Raises
2 sets of 15

DB Hammer Curls
40 x 12
50 x 8

Ab Bench
3 sets of 40

EZ Curl (close)
60 x 20
60 x 20


*PR! 10 is coming...can't wait! Other than that, decent workout. My bi's were feeling nice n tight/pumped and I got some dreaded ab work done. Next back day will have to incorporate some rows, but lately it's been all about pullups for me.

 

[JW32Hoops]

7/17

Hang Cleans
95 x 8
115 x 8
135 x 8
155 x 6
155 x 5

Cable Lateral Raise
15 x 12
20 x 10
25 x 8

DB Shrugs
70 x 20
80 x 15
80 x 15
60 x 20

Rear Delt Machine
105 x 12
135 x 10
150 x 8

BB Front Raise
50 x 12
60 x 10
60 x 10

Decent workout. Back/Bi's were still worked from Wednesday, didn't wanna do any presses, cuz I plan on crushing Chest/Tri's this weekend, so I figured I'd just do some cleans and blast the shoulders a bit.
Good times. :afro:

10mg :wall:

 

[roids1]

I luv them biatches!!! But, you gotta watch the cholesterol. My docs prolly gonna **** bricks when my bloodword comes back. I was hoping he would just right me the note I was asking for and STFU, but he made me do blood work. I just had a glute fulla test and tren about 2 hours b4 I went to his office. FUUUCK!

 

[JW32Hoops]

I know you're stressin yer doc, but........what? You love what biatches? Hang cleans?

 

[roids1]

My god I luv me some hang cleans. No dem! I luve me some hungry men. The meals that is. BTW, them are some good #'s for not having SFW for a while.

 

[JW32Hoops]

:lol: Yeah man, love me some Hungry Man dinners for lunch.

Hopefully the #'s will start going up. I just started my cycle of Delmonte fruit cups and Trib.

 

[JW32Hoops]

7/19

Incline Bench
135 x 12
185 x 8
205 x 6

DB Flat Bench
70 x 12
75 x 10

HS Flat Bench
200 x 10
220 x 8

DB Incline Fly
40 x 12
45 x 10

Incline Bench
135 x 12
135 x 12


Goal for today was to blast my chest though multiples angles/techniques. Mission accomplised. :afro:

 

[roids1]

Be careful with those fruit cups. They've been known to lower test and increase estrogen if eaten too often. Be sure and have some cottage cheese on hand for PCT


















































DOn't forget the creatine too. :rofl:

 

[JW32Hoops]

:bryce:




:wall:

 

[roids1]

Pretty good incline #'s for those long arms. Those fruit cups are paying off. My elbow is all effed up again and it's making it nearly impossible to go heavy without some intense pain.

 

[JW32Hoops]

Pretty good incline #'s for those long arms. Those fruit cups are paying off. My elbow is all effed up again and it's making it nearly impossible to go heavy without some intense pain.

Sucks bout that 'bow pain brahski, sorry to hear it. Any ideas how to fix it? Ever see a doc about it?

Yeah man...these lanky arms make it real rough on presses, pullups, etc...lotta distance to travel. Delmonte cups aint really kickin in yet, only Day 3...hoping to rep 225x12 and stuff on flat bench in a couple weeks.

 

[roids1]

:werd: I have a big ass bone spur on the right 'bow. The tendon is also connected to the spur, heavy lifting puts a huge strain on the tendon. It's gotten aggrivated a lot with this tren cycle and my nubers going up so fast. Nowadays, it even hurts when I lay down with my 'bow bent at 90 degrees. The only way to fix it is surgery. That'd mean wearing a sling for about 4 weeks with no SFW. I may eventually just hafta do it.

 

[OpKang101]

Good start to a log. Tear up some weights bro!

 

[JW32Hoops]

Word...good to have you back minski!

In-N-Out for lunch, Manwich for dinner. Should be back over 250 in no time... :wall:

 

[JW32Hoops]

7/20

Pullups (wide)
BW x 8
BW x 7
BW x 6

Pullups (UH)
BW x 8
BW x 7
BW x 6

DB Rows
75 x 12
80 x 10
85 x 10
90 x 8

EZ Curls
70 x 12
90 x 8
95 x 8

Decline Situps
3 sets of 25

DB Curls
35 x 12
40 x 10
45 x 8

Ab Bench
3 sets of 40


Solid workout today...bicep pumps were awesome!

 

[JW32Hoops]

7/22

Bench Press
135 x 12
185 x 10
225 x 8
245 x 5
205 x 8

Incline DB Press
70 x 10
70 x 8

HS Shoulder Press
150 x 8
150 x 8

Skull Crushers
80 x 10
80 x 8

Cable Crossovers
25 x 12
30 x 10

Tricep Cable Pressdown
60 x 15
70 x 10
85 x 8
40 x 20

The spotter helped a little on my 5th rep at 245. Also, that 8th rep at 225 almost didn't happen. Had to put everything I had into it (form be damned) just to get it up, tweaked the lower back a bit. Oh well...looking forward to my strength increasing as the delmonte fruit cup cycle continues.

 

[H8duke]

GET BIG KNICKA:afro:

 

[JW32Hoops]

 

[Whitesnake]

:afro:

 

[JW32Hoops]

7/24

Upright Rows
80 x 12
100 x 10
110 x 8
110 x 8

Cable Lateral Raises
20 x 12
25 x 10
30 x 8
20 x 10

BB Front Raises
50 x 12
60 x 10
70 x 8

Leg Raises
3 sets of 20

Vertical Bench Crunches
3 sets of 20

Behind-the-back BB Shrugs
135 x 20
185 x 15
205 x 12

Ab Bench
3 sets of 40

 

[JW32Hoops]

7/26

DB Rows
65 x 12
75 x 12
85 x 10
95 x 8

Cable Low Row
120 x 15
160 x 12
200 x 10
220 x 8

Lat Pulldown (UH grip)
150 x 12
170 x 10
190 x 8
200 x 8

BB Curl
65 x 12
85 x 10
95 x 8

DB Hammer Curl
45 x 8
45 x 8

HS Preacher Curl (one big drop/super set)
65 x 10
55 x 10
45 x 10
25 x 10

OK back/bi day, considering I was still feeling the effects from the night before. Didn't do any BB Rows or Pullups, so that was pretty weak, but I got a good amount of reps in and caught some sweet bicep pumps. Eh, it'll do for today.

 

[roids1]

Them are some pretty good DB rows considering you're just gettin back into it and the distance you gotta pull that weight. Once you graduate to real gears, you'll be pulling 120s.

 

[JW32Hoops]

7/27

Incline Bench
135 x 12
185 x 10
205 x 5
185 x 6
135 x 12

HS Flat Bench
200 x 12
220 x 11

Rear Delt Machine
2 sets of light weight to stretch the RC's

DB Incline Fly
45 x 12
50 x 8

Skull Crushers
80 x 12
90 x 7

Pec Deck
150 x 12
180 x 12
210 x 8

Tricep Cable Pressdown
70 x 12
80 x 8

 

[JW32Hoops]

7/29

Clean & Press
95 x 6
115 x 6
135 x 6
155 x 5

DB Lateral Raise
20 x 12
25 x 10
30 x 8

Decline Situps
3 sets of 25

Rear Delt Machine
105 x 12
120 x 10
135 x 8

BB Front Raise
50 x 12
60 x 10
70 x 10

Ab Bench
4 sets of 40

DB Shrugs
65 x 20
75 x 15
85 x 12

 

[JW32Hoops]

7/31

Deadlift
135 x 10
185 x 8
225 x 6
255 x 6
275 x 5

Pullups (wide)
BW x 9
BW x 7

Pullups (UH)
BW x 7
BW x 7

BB Curl
75 x 12
95 x 8

Cable Row
180 x 12
220 x 8

DB Curls
40 x 12
45 x 8


I haven't really been doing deads at all in '09, almost forgot how fun and badass they were. Still pullin light weight till I'm used to em again. Did NOT eat nearly enough today, all I wanted to do from the minute I walked into the gym was leave and eat...sooooo hungry, was very distracting.

 

[JW32Hoops]

8/2

Bench Press
135 x 12
185 x 10
225 x 9
250 x 5

Incline DB Press
65 x 12
75 x 10
85 x 8

Leg Raises
3 sets of 25

Incline DB Fly
45 x 12
55 x 8

Skull Crushers
80 x 12
80 x 12

Ab Bench
4 sets of 40

Flat Bench Bar x 100 (done as one continuous set)
Wide x 25
Close x 25
Med x 50