JGaspers Log

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    6'2"  310 lbs.
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    7
    Lv. Percent
    3.97%

    JGaspers Log


    Hello all. This is my first post here. A little background info here; preparing for my first meet in April, currents lifts are bench @ 435(raw) 525(Shirt), box squat @ 605 and deads @ 570. I prefer a modified West Side training philosophy, currently using a friends power building program to give my joints a break. Jan 1st I will be back on the WS program in preparation for the meet.

    Thanks for reading.

    WK3, Quads & Hammies

    Squats
    145x10 235x5 325x5 415x5 *Upped the weight by 10lbs for each set.

    Machine Squats - Powertec
    270x8 360x8 450x8

    Leg Extensions
    180x10 225x10 270x10

    Box Squats
    225x20/20

    RDLs
    145x10 235x5 325x5 415x5 *Upped the weight by 10lbs for each set.

    Summo RDLs
    235x6/6/6/6 *Upped the weight by 10lbs for each set.

    Leg Curls
    45x40

    PWO - XTend, Whey and Food.

  2. New Member
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    6'2"  310 lbs.
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    Feb 2009
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    42
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    Rep Power
    104
    Level
    7
    Lv. Percent
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    Well it has been hit and miss again this week with; work , furnace, work.....

    *Nov. 10, 2010

    WK3, Delts

    Seated BB Press
    135x5 155x5 *Stopped here because the equipment at work wasn't quite up to par, I foreseen an injury coming if I continued.

    Arnold Press
    45x10 50x10 55x6

    Front Laterals w/ a 45lb Plate
    45x10/10/10 *Wide summo stance, bring plate approx. 45 degrees above parallel, back down to a stop and repeat. Good Burn.

    Side DB Laterals
    25x8/8/8

    Prone DB Laterals
    25x8/8


    And today's (11/13/2010) Max Bench...

    Bench Warm Ups
    185x15 225x10 315x5

    Shirted 2 Board Press
    405x1* 495x1 505x1 510x1 *Just trying to get in the groove of the shirt.

    Reverse Band Bench - 2 second pause at the Bottom
    405x3/3/3/3

    More to come tomorrow, hopefully.
  3. New Member
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    6'2"  310 lbs.
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    7
    Lv. Percent
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    WK4, Chest & Biceps

    *Today's workout was to make up for the lifts missed yesterday.

    Bench Warm Up
    135x10 225x10 315x10

    Bench - Work Sets
    385x2 405x1 415x1 425x1

    Incline Bench
    135x10 225x10 315x3

    *The following three lifts were Supersets

    *Cable Hammers
    100x10/10/10

    *Oly Bar Curls
    75x10 85x10 95x10

    *DB Preachers
    25x10/10/10

    Oly Bar Burn Outs
    Bar x 25/25

    Rotator Work

    Outside Rotation
    Bands x 20/20

    Horizontal Rotation
    Bands x 20/20

    PWO - XTend, Whey w/ Gatorade Mix and Food.
    •   
       

  4. New Member
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    6'2"  310 lbs.
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    7
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    WK4, Quads & Hammies.

    Squats
    135x10 240x5 330x5 420x5

    Machine Squat - Powertec
    270x8 360x8 450x8

    Leg Extension
    180x10 225x10 270x10

    Box Squat - Burnouts
    225x20/20

    RDLs
    145x10 240x5 330x5 420x5

    Summo RDLs
    240x6/6/6/6

    Leg Curls - Burnouts
    55x40

    I upped the weight 5lbs on Squats, RDLs, Summo RDLs and Leg Curls. I'll stay at this weight for a couple of weeks and then progress from there.

    PWO - XTend, Whey and food.
  5. New Member
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    7
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    WK4, Delts and Triceps.

    Seated BB Press
    135x10 155x5 185x5 205x2

    Arnold Presses
    25x10 45x10 50x5 55x5

    Front Laterals w/Plate
    45x10/10/10

    DB Side Laterals
    25x10/10/10/10

    DB Prone Laterals
    20x8/8

    Close Grip Press
    135x10 225x10 275x5 315x5

    Cable Press Downs
    100x10/10/10/10

    Resistance Band "Kick Outs"
    40/40

    PWO - XTend, Whey and Food (Fish and Spinach)

    All in all a great training session. Ran out of time and had to omit two lifts, tris still feel plenty worked though.
  6. New Member
    Turk1976's Avatar
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    strong work, how do you like the transition to more rep work?
  7. New Member
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    Quote Originally Posted by Turk1976 View Post
    strong work, how do you like the transition to more rep work?
    Thanks Bud! The joint stiffness has eased up a lot and progress is going well. So, all in all the rep thing is working well and giving me the rest that I needed from the abuse...lol
  8. New Member
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    Have you tried fish oil? Never thought it made much of a difference until I stopped taking it
  9. New Member
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    Just recently started, 3X a day.
  10. New Member
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    WK5, Chest & Biceps.

    Bench - Warm Ups
    135x15 225x10 315x5

    Bench - Work Sets
    245x5 270x5 290x5 315x5 *I know, way to light. Im working on something, consider it week 1.

    Bench - Singles
    365x1 385x1 405x1 425xMiss * I contribute the miss to my Grandmother's passing yesterday. Diet and sleep are a little off, not really feeling it today.

    Incline Bench
    135x10 225x10 315x1

    DB Flat Bench
    75x10/10/10

    The following three lifts are done as Super Sets

    Cable Hammers w/ Rope
    100x10/10/10

    Oly Bar Curls
    85x10 95x10 105x10

    DB Preachers
    25x10/10/10

    Oly Bar Curls - Burn Sets
    25/25

    Rotator Work

    Outside Rotation
    Bands x20/20

    Horizontal Rotation
    Bands x20/20

    PWO - XTend, Whey and Food (Pizza, Wings and Sam Adams)
  11. New Member
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    You got in a solid session under difficult circumstances. Great work
  12. New Member
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    Quote Originally Posted by Turk1976 View Post
    You got in a solid session under difficult circumstances. Great work
    Thanks Bro, training might be hit and miss this week.
  13. New Member
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    WK5, Quads & Hams.

    Squats
    135x10 240x5 330x5 420x5

    Mach. Squats - Powertec
    270x8 360x8 500x8

    Leg Extensions
    180x10 225x10 305x10 *Full pause at the bottom and at the top.

    Box Squat - Burn Sets
    225x20/20

    RDLs
    145x10 240x5 330x5 420x5

    Summo RDLs
    240x6/6/6/6

    Leg Curls - Burn Sets
    55x40

    PWO - XTend, Whey and Food.
  14. New Member
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    That's a lot leg work...I'm not sure I'd be able to walk after doing that much
  15. New Member
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    Believe me, my legs were cursing me all day....lol
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    This last week has been a rough one on training; the death and services for my Grandmother, work and the Thanksgiving Holiday. I am hoping to get things back on track.

    WK 6, Chest & Biceps.

    Bench Warm Up
    135x15 225x10 315x5

    Bench Work Sets
    245x5 270x5 290x5 315x5 335x5

    Bench Singles
    365x1 385x1 405x1/1/1

    DB Bench
    75x10/10/10

    The following three lifts were Super Sets.

    Cable Hammers
    100x10/10/10

    Oly Bar Curls
    85x10 95x10 105x10

    DB Preacher Curls
    25x10/10/10

    Oly Bar Curl Burn Sets
    25/25

    Rotator Cuff Work.

    Outside Rotation
    Bands x20/20

    Horizontal Rotation
    Bands x20/20

    Supplements
    K-Otic pre workout. XTend, Whey and food post workout. Test Charge.
  17. New Member
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    really good bench volume, question about the warm ups though.

    It looks like you warm up to 3 plates then drop down and work back up. Is that right? Is that for CNS stimulation/supercompensation (or whatever they call it)?
  18. New Member
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    Actually I been warming up like that for some time now. I would then go to my singles starting at 365 and go from there. I just recently add the five work sets, they are part of a 16 week 5x5 program. Here in a few weeks I think that work sets will be above my last warm up at 315. I thought the same thing when I looked at it on paper then I was like 'Oh Well.
    There is some validity to the CNS load, Ill do all my warm ups and work sets then Ill feel like some burnouts. Ill end up doing a set or two of 225x20-25 and it will seem so light.
  19. New Member
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    I was on a power building routine that Steve had created. The reasoning for this was to give my body a break from the continuous pounding that my joints were taking. It has been six weeks now and I feel quiet well, so I am reverting back to my power routine with a few minor changes.


    Wk1, Bench Rep Work.

    Bench Warm Up
    135x15/15 225x10/10

    Bench Rep Work
    315x10/10/10/10

    Skull Crushers - Oly Bar
    65x20 85x10 95x10 115x10

    BB Rows
    135x10 225x5/5/5/5

    Lat Pull Downs - Spade Grip
    100x10 125x10 150x10/10

    Supplements; Test Charge, K-Otic and XTend.

    PWO - Whey Shake, 3 Fillets of Tilapia and Green Beans.
  20. New Member
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    6'4"  230 lbs.
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    Nov 2010
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    38
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    Rep Power
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    10
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    Is your PL work Westside based?
  21. New Member
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    Hey Turk, yeah its Westside based. Instead of speed work I use rep work, I seem to respond better to this style.
  22. New Member
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    I know that it seems that all I do is bench, it's just my work schedule keeps me busy on some days and this is just the way it fell again this week. Ill get squats in tomorrow, I hope...lol


    WK1, Max Bench.

    Bench - Warm Up
    135x15 225x10 315x5

    Bench - 16wk Program, WK2
    270x5 290x5 315x5 335x5 360x5 PR

    Bench - Singles
    385x1 405x1 410x1 415x1 420x1 425x1

    CGB
    225x10 275x8 315x5 325x1 335x1 345x1 355x1

    Cable Press Downs - Rope
    50x15/15/15/15/15 Burn Sets

    Yate's Rows
    135x10 185x10 225x10 275x10 315x10

    Lat Pull Downs - Wide Bar
    100x15/15/15/15/15 Burn Sets

    Supplements; Test Charge, Xtend, Jacked and Whey.
    PWO - Whey and Food (Chicken Breast, Green Beans and Smithwicks Irish Ale. Nom Nom!)
  23. New Member
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    6'2"  310 lbs.
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    Feb 2009
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    42
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    7
    Lv. Percent
    3.97%

    WK2, Squats & Core. Finally!

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

    Squats
    135x5 225x5 315x5 *Legs are F'ing pumped!

    RDLs
    135x10 245x5 335x5 425x5 PR

    Leg Curls
    90x15 135x10 180x8

    The following were super setted.

    Decline Crunches
    10/10

    Leg Raises
    10/10

    Side Bends - 45# Plate
    10/10

    Trunk Twists - w/ Standard Bar
    25/25

    Hypers
    15/15

    Supplements; Test Charge, XTend, Whey and Jacked.

    PWO - Whey, Tilapia and Broccoli.
  24. New Member
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    7
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    WK2, TCBF#1 (Traps,Calves,Biceps and Forearms)

    BB Shrugs
    135x20 225x15 315x10 405x5 500x3

    Upright Rows
    45lb. Plate x15/15/15/15/15

    Neck Harness Extensions
    25x15/15

    Seated Calves
    120x15/15/15

    The following four lifts were super setted.

    BB Curls
    95x10/10/10

    Cable Hammers
    75x10/10/10

    DB Curls
    25x10/10/10

    Oly Bar Curls
    20/20/20

    BB Wrists Curls
    Oly Bar x25/25/25

    Wrists Roller
    3 sets @ 10lbs. (down and up = 1 set)

    Nothing big, but effective.
  25. New Member
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    6'2"  310 lbs.
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    42
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    Rep Power
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    7
    Lv. Percent
    3.97%

    WK2, Rep Bench.

    Bench Warm Up
    135x15/15 225x10/10

    Bench - Rep Work
    315x10/10/10/10

    Oly Bar Skull Crushers
    75x10 95x10 105x10 125x10

    BB Rows
    135x10 225x5/5/5

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

    Supplements; Test Charge, XTend, Jacked and Whey.

    PWO - Whey and Chicken Boobs.
  26. New Member
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    6'4"  230 lbs.
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    Nov 2010
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    38
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    Rep Power
    136
    Level
    10
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    Nice PR on RDLs and that's a **** ton of volume on your RE day (which is the point I suppose)
  27. New Member
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    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.
  28. New Member
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    6'2"  310 lbs.
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    Feb 2009
    Age
    42
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    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  29. New Member
    jgasper's Avatar
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    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  30. New Member
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    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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
  31. New Member
    jgasper's Avatar
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    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  32. New Member
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    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  33. New Member
    jgasper's Avatar
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    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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
  34. New Member
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    6'2"  310 lbs.
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    7
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    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
  35. New Member
    jgasper's Avatar
    Stats
    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  36. New Member
    jgasper's Avatar
    Stats
    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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
  37. New Member
    jgasper's Avatar
    Stats
    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  38. New Member
    jgasper's Avatar
    Stats
    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  39. New Member
    jgasper's Avatar
    Stats
    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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.
  40. New Member
    jgasper's Avatar
    Stats
    6'2"  310 lbs.
    Join Date
    Feb 2009
    Age
    42
    Posts
    64
    Rep Power
    104
    Level
    7
    Lv. Percent
    3.97%

    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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