JGaspers Log

**Turk1976** · 12-07-2010, 09:01 PM

Nice PR on RDLs and that's a **** ton of volume on your RE day (which is the point I suppose)

**jgasper** · 12-08-2010, 07:37 PM

Thanks Turk!

WK2, Delts.

BB Press
Bar x20 135x10 155x10 175x5 195x3 205x2 225x1 PR

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

DB Laterals
25x10/10/10

DB Prone Laterals
25x10/10/10

Supplements; Test Charge, XTend and Whey.

PWO - Whey and Fish.

**jgasper** · 12-09-2010, 08:11 PM

WK2, Deads & Core.

Rack Pulls
135x10 225x5 315x5 405x5 495x1 585x1

Summos RDLs
315x8/8/8/8/8/8

Leg Curls - Burn Sets
90x20/20

The following moves were Super Setted.

Decline Crunches
10/10

Leg Raises
10/10

Side Bends w/ 45lb. Plate
10/10

Trunk Twists w/ Standard Bar
25/25

Hypers
15/15

Supplements; Test Charge, Jacked and XTend.
PWO - 2 Bowls of chili, mmmmm.

**jgasper** · 12-10-2010, 09:45 PM

WK2, TCBF #2.

DB Shrugs
105x10/10/10/10/10

Upright Rows - w/ Oly Bar
135x8/8/8/8/8

Neck Harness
25x15/15

Standing Calves
180x15/15/15

The following four lifts were Super Setted.

BB Curls
100x10/10/10

Cable Hammers
75x10/10/10

DB Curls
35x10/10/10

Oly Bar Burn Outs
20/20/20

Reverse BB Curls
Oly Bar x15/15/15

Wrist Curls
Bands x15/20/20

Supplements; Test Charge, XTend and Whey. ~No Pre WO supps, all out.
PWO - Whey and Food.

**jgasper** · 12-11-2010, 07:16 PM

WK3, Max Bench.

Bench Warm Up
135x15 225x10 315x5

Bench -16WK Program, WK3
245x5 270x5 290x5 315x5 335x5

Bench Singles
405x1 415x1 425x1

CGB
225x10 275x8 315x5 335x1 355x1

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

Yates Rows
165x10 225x10 315x10

Lat Pull Downs - Wide Bar
100x10/10/10

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

**jgasper** · 12-12-2010, 04:52 PM

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.

**jgasper** · 12-14-2010, 08:16 PM

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.

**jgasper** · 12-18-2010, 01:34 PM

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

**jgasper** · 12-19-2010, 03:08 PM

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

**jgasper** · 12-21-2010, 08:02 PM

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.

**jgasper** · 12-23-2010, 09:08 PM

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

**jgasper** · 12-24-2010, 10:49 PM

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.

**jgasper** · 12-26-2010, 04:26 PM

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.

**jgasper** · 12-28-2010, 08:58 PM

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.

**jgasper** · 12-30-2010, 05:58 PM

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.

**jgasper** · 12-30-2010, 08:38 PM

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.

**jgasper** · 01-02-2011, 09:51 AM

(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.

**jgasper** · 01-03-2011, 08:34 PM

(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

**jgasper** · 01-05-2011, 06:30 AM

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.

**jgasper** · 01-08-2011, 03:40 PM

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.

**jgasper** · 01-11-2011, 08:12 PM

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.

**jgasper** · 01-14-2011, 05:28 AM

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

**jgasper** · 01-16-2011, 12:24 AM

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

**jgasper** · 01-19-2011, 08:25 PM

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

**jgasper** · 01-20-2011, 09:35 PM

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.