JGaspers Log

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  1. WK3, Squats & Core.

    Summo Box Squats
    135x10 225x10 315x10 405x5/5

    Squats - Full ROM
    135x5 225x5 315x5

    RDLs
    135x10 245x5 335x5 425x5

    Leg Curls
    90x20/20

    The following moves were Super Setted.

    Decline Crunches
    10/10

    Leg Raises
    10/10

    Side Bends w/ a 45lb. Plate
    10/10

    Trunk Twists w/ a Standard Bar
    25/25

    Hypers
    15/15

    Supplements; Test Charge, XTend and Whey.
    PWO - Whey & Food.


  2. WK3, Rep Bench.

    Rep Bench
    225x25 225x25 225x17 225x15 225x10/10 -For a total of 102 reps! Not my normal rep routine, had to switch it up a little.

    Oly Bar Skull Crushers
    135x8/8/8/8

    BB Rows
    225x5/5/5/5

    Lat Pull Downs w/ a Rope
    100x10/10/10/10

    Supplements; Test Charge, XTend and Whey.
    PWO - Food.
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  3. Wk4, Max Bench.

    Bench - Warm Up
    225x5/5 315x5/5

    Bench - 16WK Program, WK4
    270x5 290x5 315x5 335x5 360x5 *Will repeat this week next week, didn't feel as strong as I think I should have.

    Bench Singles
    405x1/1/1 Kept it at 405 due to fatigue feeling.

    Cable Press Downs w/ Rope
    50x15/15/15/15/15

    Cable Pull Downs to Chest w/ Rope
    100x10/10/10/10/10

    Supplements; Test Charge, XTend and Whey.

    PWO - Food

  4. WK4, Squats & Core.

    Okay, I have revamped my SQ/DL training. Training days have remained the same, I just gave them some progressive structure instead of just going through the motions.
    I low-balled my 1RM so that I can focus on my form/technique and to ensure that all my connective tissue is in for the long run. I would rather have a long series of progressing lifts than a few PR lifts and then two weeks of rehabbing a strain or even worse a tear.
    Now I must remain patient, lift strong, lift consistent and smash some PRs (in the near future)!!
    Thanks for following. G

    Squat Warm Up
    135x5/5/5

    Squats - 16WK Program, WK1
    225x5/5/5/5/5

    Leg Extensions
    90x20/20

    Summo RDLs
    225x5/5/5/5/5

    Leg Curls
    90x20/20

    Super Sets

    Decline Crunches
    10/10

    Bench Leg Raises
    10/10

    Side Bends w/ 45lb Plate
    10/10

    Trunk Twists w/ Standard Bar
    25/25

    Hypers
    15/15

    Supplements; Test Charge & XTend

    PWO - food

  5. WK4, Rep Bench.

    Bench Warm Up
    135x15/15 225x10/10

    Rep Bench
    315x10/10/7/7 *Last two set I began to experience a little delt pain so I scaled back the reps.

    JM Press
    135x10/10/10/10/10 * First time doing these in some time, hit the Tris in a "new" way. Feels pretty good.

    BB Rows
    225x5/5/5/5/5

    Lat Pull Downs w/ Rope
    100x10/10/10/10/10

    Supplements; Test Charge & XTend.

    PWO - Food.

  6. WK 4, Deads & Core.

    Rack Pulls, Just above the knee - WK1
    135x15 225x10 315x5 405x1 495x1 585x1 635x1 655x1 705x1 755x1 and 805x1

    Summo RDLs
    315x10/10/10

    Leg Curls
    90x20/20

    Giant Sets

    Decline Crunches
    10/10

    Leg Raises
    10/10

    Side Bends w/ Plate
    10/10

    Trunk Twists
    25/25

    Hypers
    15/15

    Supplements; Test Charge, Xtend & Whey.

    PWO - Food

  7. WK5, Max Bench.

    Bench Warm Up
    135x15/15 225x10

    Bench 16WK Program, WK5
    290x5 315x5 335x5 360x5 380x4/2 *Didn't get the five consecutive reps as intended for the 380, but I'll take the 4/2.

    Reverse Band Bench - Got my new toys today, Resistance Bands!
    405x10 455x3 505x2 405x5/5/5 (Wide Grip) 405x5/5/5 (Close Grip)

    Reverse Grip Reverse Band Bench - Goofing Off
    135x10 225x10 315x10 405x5

    Lat Pull Downs w/ Rope
    100x5/5/5/5/5

    Supplements; Whey & XTend.

    PWO - Whey & Casein.

  8. WK5, Squats & Core.

    Squats - Warm Up
    135x5/5/5

    Squats - 16WK Program, WK2
    245x5/5(Summo) 245x5/5(Medium) 245x5(Narrow) *Finally achieved ATG(Hams on Calves). I have been reevaluating my technique by dropping the weight and focusing on my form. The weight load is light at the moment and will progress higher.

    Leg Extensions
    90x20/20

    Summo RDLs
    315x10/10/10

    Leg Curls
    90x20/20

    Giant Sets

    Decline Crunches
    10/10/10

    Leg Raises
    10/10/10

    Side Bends w/ 45lb Plate
    10/10/10

    Trunk Twists w/ Standard Bar
    25/25/25

    Hypers
    10/10/10

    Supplements; XTend.

  9. WK5, Traps,Calves,Biceps and Forearms #1 (Make Up for Monday) & Rep Bench.

    4AM Session "A"

    BB Shrugs
    135x15 225x10 315x10 405x5/5 135x30-Burn Set

    Upright Rows - w/ two #2 Super Mini Bands
    15/15/15/15/15 - Nice burn through out the entire ROM.

    Seated Calves
    120x15/15/15

    Super Sets

    Oly Bar Curls
    90x10/10/10

    Cable Hammers
    75x10/10/10

    One-arm Preachers w/ 1 #2 Super Mini Band
    12/12/12

    Oly Bar Burn Outs
    20/20/20

    6PM Session "B"

    Bench Warm Up
    135x10/15 225x10/10

    Rep Bench
    315x10/10/10/10

    Super Sets

    JM Press
    135x10/10/10/10/10

    Overhead Extensions w/ One #3 Small Band
    10/10/10/10/10

    Yate's Rows
    135x10 225x5 315x5/5/5

    Lat Pull Down's w/ Wide Bar
    100x15 150x10 175x5 200x5 225x5

    Supplements; XTend

    PWO - Whey and a Carb Source.

  10. WK5, Delts. (Last Night 12/29/10)

    Quick and easy.

    Seated BB Press - Warm Up
    Bar x15 90x10 110x10

    Seated BB Press
    135x5 155x5 175x3 205x1 135x5/5/5/5 *Shoulder was doing a lot of "grinding" so I didn't really push it.

    45lb Plate Front Laterals
    10/10/10/10/10

    Side Laterals w/ #1 Mini Band
    10/10/15

    Prone Laterals w/ #1 Mini Band
    10/10/10 *These were odd, may go back to DBs.

    PWO - Whey and XTend.
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  11. WK5, Deads & Core.

    Deads - Warm Ups
    135x10 225x10

    Deads - WK2 of 16WK Program
    300x1/1/1/1/1/1 * I know it seems overly simple and it was very easy, but it is the first progressive Deads and Squat program that I have been on. The weights will continue to go up through out the program.

    Arched-Back Good Mornings
    135x10 225x5 315x5/5/5

    Leg Curls
    100x20/20

    Giant Set

    Decline Crunches
    10/10

    Leg Raises
    10/10

    Side Bends w/ 45lb Plate
    10/10

    Trunk Twists w/ a Standard Bar
    25/25

    Hypers
    10/10

    Supplements; XTend, Pump Fixx and Whey.

  12. (01/01/2011's Workout.)

    WK6, Max Bench.

    Bench Warm Up
    135x15/15 225x10

    Bench - WK6 of 16
    270x5 290x5 315x5 335x5 360x5

    Reverse Band Bench w/ #4 Med Band
    315x5/5/5 (Close Grip) 405x5/5/5 (Wide Grip)

    Reverse Grip Bench w/ #4 Med Band
    315x5/5/5/5/5

    Misc. Tricep Work w/ Bands - Burn Sets

    Lat Pull Downs w/ a Wide Bar
    150x10/10/10/10/10

    Supplements; Pump Fixx & XTend.

    PWO - Food & Whey.

  13. (Jan. 2 2011)

    WK6, Squats & Core.

    Squats Warm Up
    135x5 225x5

    Squats - WK3 of 16
    265x5s 265x5s 265x5m 265x5m 265x5n

    Leg Extensions
    100x20/20

    RDLs
    135x10 225x5 315x5 405x5 425x5

    Leg Curls
    100x20/20

    Giant Sets

    Decline Crunches
    10/10

    Leg Raises
    10/10

    Side Bends w/ 45lb Plate
    10/10

    Trunk Twists w/ Standard Bar
    25/25

    Hypers
    10/10

    Supplements; Whey, XTend & Pump Fixx.

    PWO - Food

  14. WK6, 4am Rep Bench.

    Bench Warm Up
    135x15/15

    Rep Bench
    225x15/15/15/15/15 *Gave the joints a break today and lightened it up a bit.

    #3 Small Band Overhead Extensions
    15/15/15/15/15

    CGB
    225x5 250x5 270x5 290x5 315x5

    Lat Pull Downs - Wide
    150x5/5/5/5/5

    BB Rows
    225x5/5/5/5/5

    Supplements; KOtic, XTend & Whey.
    PWO - 95gr of Carbs, ten minutes later 66gr Whey.

  15. WK7, Max Bench.

    Been off for three days due to illness. Back today with a little post sick weakness.

    Warm Up
    225x5/5/5/5/5

    Bench
    290x5 315x5 335x5 360x5 380x5

    CGB
    135x20 225x10 315x5

    Reverse Band Press w/ Lg Band
    315x10 405x5 455x1 505x1

    Reverse Grip Press w/ Lg Band
    405x3/3 *Burnt out at this point.

    Misc. Band Tricep Work

    Super Sets

    Lat Pull Downs
    150x5/5/5/5

    BB Rows
    225x5/5/5/5

    Supplements; Pump Fixx & XTend.

    PWO - Regular Cottage Cheese & Pineapple.

  16. WK7, Rep Bench.

    Bench Warm Up
    135x15/15

    Rep Bench
    225x20/20/20/20

    Skull Crushers w/ #2 Super Mini Bands
    15/15/15/15

    Yate's Rows
    135x15 135x15 225x10 315x5

    Lat Pull Downs - Wide
    150x5/5/5/5

    Supplements; KOtic & Whey.

    PWO - 100gr of Carbs (liquid form), 10 min later 66 grams of Whey then a Chicken breast.

  17. WK7, Deads

    Rack Pulls #3 - Just Below the Knee. WK3 of 16.
    135x10 225x5 315x5 405x1 495x1 585x1

    Summo RDLs
    135x10 225x8 315x5 405x3

    Leg Curls
    100x20/20

    Decline Crunches
    15/15

    Leg Raises
    10/10

    Side Bends w/ 45lb Plate
    10/10

    Trunk Twists w/ Standard Bar
    35/35

    Hypers
    10/10

  18. WK8, Max Bench.

    Had a little shoulder pain and I also hit a wall tonight at 380. I would like to associate it with diet, but I think it was just a bad day. Ill continue at "WK8 of 16" on the bench program until I compete it in its entirety.

    Bench Warm Up
    135x15/15 225x10/10

    Bench, WK8 of 16
    315x5 335x5 360x5 380x3/1/1 405x1

    Reverse Band Bench w/ #4 Band (Med), Close Grip
    315x10 365x5 405x3 425x2 425x2 405x3 405x2 315x5 225x10

    Reverse Band Skull Crushers
    225x5/5/5/5/5

    BB Rows
    225x8/8/8

    Lat Pull Downs w/ Rope
    150x5/5/5

  19. Just tweaking training a bit, no Big changes.

    WK1, Rep Bench. ~Jan. 18th~

    Bench - Warm Up
    135x15/15 225x10

    Bench
    315x10 352x8 335x6

    Wide Grip Bench
    225x10/10/10 *Hands to the rack. Kept light due to the stress on the shoulders.

    Close Grip Bench
    225x10 275x10 315x5

    Seated DB Press
    55x8/8/8/8

    Front Laterals w/ 45lb Plate
    8/8/8/8

    Prone Laterals w/ #1 Mini Band
    10/10/10/10

    Reverse Band Skull Crushers w/ #4 Med Band
    225x8/8/8/8

  20. WK1, Deads(WK4 of 16)

    Deads Warm Up
    135x5 225x5 315x5

    Deads - WK4 of 16
    335x1/1/1/1/1/1 *Super easy and light, but Ill stick to the program. Form is looking good.

    Squats Warm Up
    135x10 135x10 *Had wrists resting over the collars (easier on my shoulders) and I was coming up when I misjudged my distance and smashed my L wrist between the bar and squat rack. Lots of pain.

    Squats - Light
    225x5/5/5/5

    BB Shrugs
    225x15 315x10 405x10 495x10 550x5 600x4

    ~Stopped work out due to wrist pain, will attempt to finish tomorrow.

  21. WK2, Max Bench.

    Bench Warm Up
    135x15 135x15 225x10

    Bench -WK8 of 16 (Repeat)
    315x5 335x5 360x5 380x3/1/1 405x1/1/1/1/1 415x1

    Wide Grip Bench
    225x5/5/5/5/5

    CGB
    225x10 275x8 315x5

    Banded Bench w#2 Super Mini (see pics in previous post)
    135x10 185x10 225x5/5/5

    Front Laterals w/ 45lb Plate
    8/8/8/8

    DB Seated Press
    55x8/8/8/8

    Side Laterals w/#1 Minis (X-Over Style)
    10/10/10/10 -Nice Burn!

    Upright Rows
    135x6/6

    Super Set

    Oly Bar Skull Crushers
    135x10/10/10

    Cable Push Downs w/ Rope
    50x10/10/10

  22. WK2, Squats.

    ~20 minutes Stationary Bike.

    Squats - WK6 of 16
    295x5/5/5/5/5

    Banded Deads w/ #4 Med Band
    135x5/5/5/5/5

    Shrugs - Reps
    135x20 225x20 315x15 405x15

    Super Set

    DB Hammer Curls - Seated
    55x10/10/10

    Oly BB Curls
    65x10 85x10 105x10

    Super Set

    Lat Pull Downs - Spade Grip
    150x10/10/10

    Seated Rows
    150x10/10/10

    Super Set

    Leg Extensions
    110x20/20

    Leg Curls
    110x20/20

    Seated Calve Raises
    120x20/20

    ~No warm ups for squats due to the cardio prior to training.
    ~Cut some sets short due to the Packers & Bears game.

  23. Jan 25 2011

    AM Cardio - 20 Minutes Stationary Bike.
    PM Cardio - 20 Minutes Stationary Bike.

    Rep Bench

    Bench Warm-Up
    135x15 135x15 225x10

    Bench - Reps
    315x10 335x8 355x5

    Wide Grip Bench
    225x10/10/10

    Close Grip Bench
    225x10 275x8 315x4

    Seated DB Press
    55x8/8

    Front Laterals w a 45lb Plate
    8/8

    Prone Laterals w/ a #1 Mini Band (x-over style)
    10/10

    *Shortened the workout (sets and skull crushers) due to extreme fatigue.
    **Will allow myself a "few" extra carbs today (01/26/11).

  24. Deads!

    Deads - Rack Pulls (3" below the knee)
    225 x5/5/5 (w/u) 315x5 405x1 495x1 505x1/1/1

    Squats
    135x5/5 (w/u, 5sec hold/stretch at the bottom) 225x5 275x3 300x1 315x1 365x1 405x1 425x1

    BB Shrugs
    135x25 225x20 315x15 405x10 500x5

    DB Hammers
    55x10/10/10

    Banded Preacher Curls
    15/15/15 (#2 Super Mini w/ a "V" grip Tricep push-down bar)

    Bent-Over DB Rows
    105x10 125x10 155x5 175x3 205x3 225x2 PRs

    Wide Grip Lat Pull Downs (Behind the Neck)
    100x15/15/15

    Ran out of time, will finish legs/calves tomorrow.

  25. Max Bench

    Training reevaluated, back to what I know works for me.

    Floor Presses
    135x10 225x3 275x3 295x3 315x3 325x3 335x1 345x1

    Reverse Band Skull Crushers #4
    225x5/5/5/5

    JM Presses
    225x5/5/5/5

    Tricep Push Downs w/ Rope
    50x20/20

    Seated DB Presses
    55x5/5/5/5

    Side Laterals w/ #1 Band (X-Style)
    12/12/12/12

    Prone Laterals w/ #1 Band (X-Style)
    10/10/10/10

    High BB Rows (to the chest, over hand grip, elbows out)
    135x10/10/10/10

    BB Shrugs
    225x10 315x10 405x10 500x5

    BB Curls
    65x10 85x10 105x6 125x4 *Clearly a weak area for me.

  26. Tuesday Feb 1st

    Max Squat & Deads

    Good Mornings.
    135x10 225x3 275x3 315x3 365x3 385x3 405x3

    Rack Pulls - 4" off the floor.
    135x10 225x 5 315x5 405x5

    Summo RDLs
    225x5 315x5 405x3 455xFAIL

    Lat Pull Downs - Spade Grip.
    100x10 125x10 150x10 175x10

    Rest of the workout was called off do to the blizzard and the power keeps going out.

    Thursday Feb 3rd

    Dynamic Bench

    Speed Bench
    255x3/3/3/3/3/3/3/3/3/3

    JM Press
    225x8/8/8/8

    Tricep Push Downs
    50x15/15/15/15 - Burn Sets

    DB Side Laterals
    25x10/10/10

    DB Prone Laterals
    25x10/10/10

    Upright Rows w/ #2 Super Mini Bands
    25/25

    Cable Hammer Curls w/ Rope
    50x15/15/15/15

    Saturday Feb 5th

    Dynamic Squats & Deads

    14" Box Squats
    135x10/10 w/u 265x2/2/2/2/2/2/2/2

    Good Mornings
    265x5/5/5/5/5

    Reverse Hypers - No Weight
    10/10/10

    Hypers w/ a 45lb. Plate
    8/8/8

    GHR
    3/3/3 - Its official , I'm a p#ss. All were assisted, terrible form and I cried the whole time. First time attempting these.

    Giant Set, no rest between sets.

    Weighted Ab Pull Downs
    50x20/20/20/20

    Oly Bar Curls
    Barx20 65x15 85x10 105x5

    Standing Calf Raises
    90x20 135x15 180x15 225x15

    Sunday Feb 6th

    Max Bench

    CGBP
    135x15/15 w/u 225x3 250x3 275x3 300x3 315x3 340x1 365x1 390x1 400x1 PRs

    Reverse Band Bench w/ #4 Medium Band
    315x5 365x5 385x5 405x5 425x4

    Skull Crushers
    135x10/10/10/10

    BB Rows
    135x10 225x5 275x5 300x5

    DB Side Laterals
    25x10/10/10/10

    BB Shrugs
    225x10 315x10 405x10 500x5

    Outside Rotations w/ #1 Mini Band
    20/20/20

  27. Tuesday Feb 8th

    Max Squat & Deads

    Box Squats
    135x5/5 w/u 225x3 315x3 405x3 500x1 525x1 535x1

    Rack Pulls from the knees
    315x3 405x3 495x3 585x1 675x1 765x1

    Done here due to headache and stomach issues. May try to make up for the missed assistance lifts tomorrow.


    Today’s ( Feb 11th )
    Dynamic Bench

    Banded Bench - #3s anchored to the bottom of the Rack
    205x3/3/3/3/3/3/3/3 -These are rough, Im already feeling it in my chest!

    CGBP
    225x5 275x5 295x5 315x5 335x5

    Reverse Band Skull Crushers w/#4
    225x5/5/5/5/5

    DB Rows
    50x10 100x5 150x3 200x2

    DB Side Laterals
    25x10/10/10/10/10

    High Rep Tricep Push Downs - Prehab
    50x25/25/25

    DB Shrugs
    100x15/15/15

  28. Dynamic Squat & Deads

    14" Box Squats
    135x10/10 w/u 285x2/2/2/2/2/2/2 -70% of 405lb low box.

    RDLs
    315x5/5/5/5/5 -70% of 450lbs.

    Reverse Hypers
    10/10/10

    Hypers w/ a 45lb plate
    8/8/8

    GHRs
    3/3/3 -I still suck at these d@mn things!

    One Giant Set, no rest between sets.

    Weighted Ab Pull Downs
    50x20/20/20/20

    Oly BB Curls
    Bar x20 65x15 85x10 105x10

    Seated Calves
    120x20/20/20/20

  29. Sunday Feb 13th

    Max Bench

    Low Incline Bench
    135x10/10 w/u 225x3 275x3 295x1 315x1 335x1

    Seated Military - from the pins
    135x5 155x5 175x5 195x2 215x1

    Oly Bar Skull Crushers
    135x10/10/10/10

    BB Rows
    135x10 225x5 275x5 315x5

    DB Side Laterals
    25x10/10/10/10

    BB Shrugs
    225x10 315x10 405x10 505x5

    Horizontal Rotation w/ #1 Mini Band
    20/20/20

  30. Max Squat

    Good Mornings
    135x10 225x5 315x3 405x3

    Summo RDLs
    135x10/10/10/10

    Reverse Hypers
    10/10/10

    Hypers
    10/10/10

    Weighted Decline Crunches w/45lb Plate
    10/10/10

    Seated Calves
    120x15/15/15
  

  
 

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