JGaspers Log

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


  2. 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.
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  3. 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.

  4. 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.

  5. 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
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  6. 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.

  7. 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.

  8. 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

  9. 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

  10. 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.

  11. 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

  12. 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.

  13. 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.

  14. 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.

  15. 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.

  16. 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.

  17. (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.

  18. (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

  19. 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.

  20. 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.

  21. 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.

  22. 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

  23. 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

  24. 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

  25. 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.
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