JGaspers Log

**jgasper** · 12-30-2010, 09:38 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, 10:51 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, 09:34 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, 07:30 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, 04:40 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, 09:12 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, 06:28 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, 01:24 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, 09:25 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, 10:35 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.

**jgasper** · 01-22-2011, 04:32 PM

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

**jgasper** · 01-23-2011, 05:51 PM

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.

**jgasper** · 01-26-2011, 07:55 PM

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).

**jgasper** · 01-28-2011, 09:45 PM

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.

**jgasper** · 01-30-2011, 09:01 PM

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.

**jgasper** · 02-07-2011, 12:49 PM

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

**jgasper** · 02-11-2011, 05:20 PM

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

**jgasper** · 02-13-2011, 12:48 AM

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

**jgasper** · 02-14-2011, 06:42 AM

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

**jgasper** · 02-22-2011, 09:34 PM

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

**jgasper** · 02-25-2011, 06:04 PM

Feb 24th

Dynamic Bench

Banded Bench w/ #1 Minis
135x15/15 w/u 225x3 *Anchored to the bottom of the power rack.

Incline Reverse Bench w/ #5 Large
225x10 315x5 405x3 455x1 475x1 *The bands lessened the resistance at the bottom through mid-press, mid-press through ******* full weight of the barbell.

Reverse Band Skull Crushers
225x10/10/10/10 *Same resistance as Incline Bench above.

DB Side Laterals
25x10/10/10 *Increase the weight next week.

Short session due to 3am wake up for work.

**jgasper** · 02-27-2011, 12:15 PM

Feb 26th

Dynamic (Speed) Squat / Deads.

Speed Box Squats
305x2/2/2/2/2/2

Banded Low Rack Pulls w/ #3 Band.
135x5 185x5 225x5 275x5 315x1 405x1 *Static hold at the top of last rep.

Reverse Hypers
10/10/10

Hypers
10/10/10

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

-Ran out of time and missed Biceps and calves, will make up today sometime.

-Body weight. Feb 19th - 318ish. Today - 311.

-Strength and endurance seem to be fine even with the "cut".

JGaspers Log

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