My Contest Prep/Workout Log

[kingjameskjf]

I played two and a half hours of tennis yesterday with one of my buddies. My feet are killing me today with blisters but I had fun!

[kingjameskjf]

Today I worked out with an old work buddy of mine who wants to compete next year. We're going to do our contest prep's together next year to make sure we stay on track and for motivation.

Today we did chest and back in this order:

Bench Press:
15x135 warm up
8x225
3x315 Wasn't sure if I would hit this again but I felt stronger today
6x315 (Just negatives)
8x275
I think another set but I can't remember now...I know, old age!


Rack Pulls:
Warm ups
?x225
10ish x315
8ish x405
these felt pretty good and I was just feeling it today so I decided to push it
10x495 PR! Good and bad news. I got a PR which is awesome and I got video of it too. The bad news is that when I just now tried to upload the video from my phone for your viewing pleasure, it wouldn't pull up and won't work.


Hammer Strength Incline Press:
8ish x315
8ish x275
8ish x225


Bent Over Dumbbell Rows:
10x70
10x120
ARHG! Right side felt great and I was going to go up in weight but, on my left side I kinda adjusted my back position mid row and I tweaked my lower back so I stopped.


Hammer Strength Wide Grip Chest Press:
8ishx315 for all sets, three I think


Hammer Strength Iso Lateral Rows:
10x135 (each arm not total)
Left side was a little sensitive on the last couple reps so I decided to end my back workout to keep from making anything worse


Pec Dec:
2 sets, high reps, moderate weight, don't remember details of this one

[mw1]

Still going strong i see...........very strong

[kingjameskjf]

Had my boys with me at the gym today and they wanted to workout with daddy. I showed them some things and they did a few exercises until they got board and then went outside to play on the monster tires.

Today was shoulders and arms. Here's what I did in about this order too.

-Seated DB Press

-Hammer Strength Shoulder Press

-Some machine Shoulder Press

-Rear Delt Flyes

did 3-4 sets of each exercise


Short rest and transitioning to arms...

Did all of these as supersets

-Tricep Pressdowns (cables with rope attachment)

ss w/
-Preacher Cable Curls
did about 5 sets of that


-Drag Curls
ss w/
-Boss plate loaded Dips

did another 5 sets or so with that


Actually had my shoulders and arms really pumped at the end. I took Focus XT, my Aminos, and Agmatine for preworkout.

Some post WO pics:

[Mrodz]

Nice pix buddy, checkin in so you know I'm still following, was about a week without electricity after Irene hit us :/
That's great how u take the little guys with u to the gym, around how old are they?
Congrats on the PR

[kingjameskjf]

Nice pix buddy, checkin in so you know I'm still following, was about a week without electricity after Irene hit us :/
That's great how u take the little guys with u to the gym, around how old are they?
Congrats on the PR

Thanks! Must have sucked after the hurricane for you. I'm guessing it was miserable without power and ruined a lot of food? My boys are 6 and 8. They keep things interesting!

[Mrodz]

Yes it sucked, specially when all the mosquitos came out to party after the rains, and no fans. With the food we usually end up doing a BBQ or something, I was lucky that my grocery day was close to the storm so I just cooked up the meats I had left, chopped up the fruit and put it on ice then bought canned goods. So not much was wasted except a packet of ham and some cheese lol. Also I had some great luck that our Avocado tree and our Plantains lent use some good eats before and after the storm. My protein intake suffered but u just got to roll with it.
Those are fun ages lol, I think I see one sleeping in the background of ur pic

I'd like to mention that you wife looks great and it would be pretty cool if she logged her workouts here too, get some more women here
Congrats to ur boy for his trophy, love the pic with them standing on the wood slates lol too cute.

[kingjameskjf]

Yes it sucked, specially when all the mosquitos came out to party after the rains, and no fans. With the food we usually end up doing a BBQ or something, I was lucky that my grocery day was close to the storm so I just cooked up the meats I had left, chopped up the fruit and put it on ice then bought canned goods. So not much was wasted except a packet of ham and some cheese lol. Also I had some great luck that our Avocado tree and our Plantains lent use some good eats before and after the storm. My protein intake suffered but u just got to roll with it.
Those are fun ages lol, I think I see one sleeping in the background of ur pic

I'd like to mention that you wife looks great and it would be pretty cool if she logged her workouts here too, get some more women here
Congrats to ur boy for his trophy, love the pic with them standing on the wood slates lol too cute.

At least you got through it without too many setbacks! That would be my oldest on the bench waiting for me to get done with everything. Usually he's jumping on the benches and swinging on the doors and really testing my patience! Thanks, I told my wife (she posts occasionally at bb) and she said she'll consider it. Not sure if she'll do it on this site though because of the low traffic in this part of the forums.

[kingjameskjf]

Played just more then two hours of tennis yesterday and then went swimming with my family. Got plenty of cardio in that I actually enjoyed

[kingjameskjf]

Today I hit supersetted chest and back.
I didn't do as many exercise but I did more sets. I took it a bit easier on the type of back exercises as a preventative measure from last week, even though it's feeling pretty good now.


-Smith Incline Press
disappointing, only got up to 275


-Lat Pulldowns


-HS Wide Chest press
This is where it was at today, did full sets at 400 pounds. Had a decent size dude come over to me and comment on my strength (which I don't really like is that great)


-HS Iso Lateral Rows
These were feeling good so I kept going up in weight. Finally found my limit at 450 pounds (individual lever arms but this weight is total---5 each side) where I was only able to do three not-so-great ROM reps.




My wife did plyometrics but then wanted to go play tennis. So we got a couple people together and I played over three hours of tennis and even had a dinner break in between at the park benches. I'm pretty tired and I'm sure I'll pay for it tomorrow!

[kingjameskjf]

I wasn't able to make it to basketball last night. My feet and knees told me to take the night off!

Today I hit legs. My knees were still a little tender but the legs were fine so I switched up my routine a little bit, which is good to do every now and again anyways.

-Laying Hamstring Curls

supersetted with:

-Leg Extensions

-Hack Squats

-Sumo Squats

-Calf Raises (seated)

-Decline weighted sit-ups (21's style)


Quote for the day: "You don't always get what you wish for, you get what you work for."


Song for today by Hawk Nelson

[Rosie Chee]

Quote for the day: "You don't always get what you wish for, you get what you work for."

^^^Love it! And sometimes you get far more than you could ever have imagined, better even that you wished for!

~Rosie~

[kingjameskjf]

^^^Love it! And sometimes you get far more than you could ever have imagined, better even that you wished for!

~Rosie~

Very true Rosie! You never know what you can accomplish until you try. I never thought I would compete before this year and now I can't wait till the next one.

[kingjameskjf]

Workouts have been going well. Did another 2 1/2 hours of tennis Saturday.




Today I again supersetted chest and back and tomorrow is legs.

Here's what I did today:

-Incline DB press
I got a full set in but the hundos felt heavy today


-T-Bar Rows


-Bench Press
225 felt really easy today, surprised me cause inclines weren't as nice to me
315 was heavy though and only did a few with a good spotter
I then tried something I've never done before. I tried to do negatives with 405. I made it about an inch or so. At least I didn't let it drop on me but I still got some time before I can handle that.

Pic from today:




-Lat pulldowns (wide grip and behind the neck)


Not much volume but plenty of sets. Feeling pretty good though.

[kingjameskjf]

Some crappy news. Last Tuesday I was playing my usual basketball. Well, going for a loose ball, one dude did too towards me and it impacted the extended tip of my thumb full force and impacted it down and back. I've had jammed fingers before and I knew right away that this was worse. My wife was with me (which she usually isn't for ball) and forced me to go to the ER after looking at my hand. Luckily she was able to drive since my car is stick and it was my right hand. Spent 5 hours there. I was lucky that nothing was broken but it's sprained and worse yet they think I have a ligament tear. I have to wait 2-3 weeks more to try and get in with a hand specialist to see if I need surgery on it. I really hope not. I got put into a fiberglass cast for a minimum of four weeks. Makes typing and taking notes at school a real freakin' pain.






Well, now that's its been almost a week, I can't stand it any longer. I went to the gym today to see what I could do to at least retain my gains. It was...difficult but I managed to get some work done. Here's my modified gimp workout:

-Cable Flyes
I can't hold anything in my hand, so I found larger grip attachments and hook my arms through and did the movement with it on my antecubital area (inside crease of my elbow). It wasn't very comfortable, in fact it actually sucked but this is no time to wimp out when at least I found something that works. I did about 5 sets until my arms were too raw. I gotta bring some towels and a long sleeve shirt next time.

-Cable Rows=FAIL
I even tried hooking up two separate cables to the same stack to have the right movement but I just could get much of a ROM (slides off my elbows) and wasn't really able to feel it.

-Modified Pull-ups
This one actually worked best. Did these using the arm band things used for ab work but I made it happen. I had my wife take a video of it for your viewing pleasure...and the lulz! Felt a little awkward but got good focus on my lats.






-Back Extensions
These were pretty easy but too many reps since I couldn't even hold onto a weight, might need to get a band for some resistance other then BW.

-HS Lateral Delt Raises
Did 3 sets of these. Weren't too bad since the pads were on my upper arms and elbows.

My wife then pointed out that my hand was swelling and turning purplish and determined that it was time to stop. At least I was able to get something done!

My arms were turning nice and red from the awkward exercises.

[Rosie Chee]

I feel for you bud, having had my left lower arm looking similar to that for the last few weeks! Second week without anything this week. Makes training a b*tch - if you can even do it. Hope it's not serious and gets better fast!

~Rosie~

[kingjameskjf]

I feel for you bud, having had my left lower arm looking similar to that for the last few weeks! Second week without anything this week. Makes training a b*tch - if you can even do it. Hope it's not serious and gets better fast!

~Rosie~

Ouch, didn't know you got injured too. How'd you do it? Agreed completely with the training. I want to do so much but am finding it hard to do things that actually tax me.

[Rosie Chee]

Ouch, didn't know you got injured too. How'd you do it? Agreed completely with the training. I want to do so much but am finding it hard to do things that actually tax me.

Yeah, sucks aye - I made note of it in the log I started a couple of weeks ago (yeah, started doing that again). I know how you feel. Praying for swift recovery on both sides!

~Rosie~

[kingjameskjf]

Yeah, sucks aye - I made note of it in the log I started a couple of weeks ago (yeah, started doing that again). I know how you feel. Praying for swift recovery on both sides!

~Rosie~

Thanks Rosie! Didn't know you started another log up again. Link? You always do good logs and I'll like to follow along again.

[Rosie Chee]

Thanks Rosie! Didn't know you started another log up again. Link? You always do good logs and I'll like to follow along again.

No worries Yeah, I did - link: RECOVER the Female Terminator for BATTLE. Note as mentioned in post #1: "This log is not likely to be as comprehensive and detailed as the logs I have kept in the past, structured a little differently as well."

~Rosie~