***b-Jack*** Workout Log~

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  1. Squats:
    315x8
    375x6
    405 for 3 sets of 5. <----[PR]

    Power Cleans:
    225x4
    235x4
    235x4
    235x4

    Split Squats:
    135x10
    145x10
    155x10

    Calf Raise on Leg Press:
    Honestly forgot how much was really on this...was a lot of weight though...had the pegs maxed with 45's.

    VERY VERY good day. Squats were on point man...all reps were to lil under parallel and explosive up.


  2. So today was bigtime makeshift...this week is FLOODED with stuff I have to do and I really have no clue if I will even make it to the gym at all again this week. Hopefully I will, but I don't know --- so just incase I kinda combined 2 days into one...turned out good.

    Flat DB: No more BB for a while, need to let this tendonitis heal a lil'
    110x8
    120x6
    125 for 3 sets of 5

    Seated BB Mil:
    205x8
    225x6
    245x5
    245x5

    Incline BB:
    205x10
    215x8
    225x8
    235x8

    Tricep V-Bar Pressdowns:
    200x12
    215x10
    230x8
    235x7

    Very good day, I was mentally there today so the weights were good Esp. later in the workout considering what I had worked in the beginning.

    I have no idea if I will be able to hit the gym again this week, it really is unbelievable how crazy this week has become.
    •   
       


  3. Incline BB:
    215x10
    225x8
    245x6
    255x6
    255x4

    DB Lateral Raises:
    40x12
    45x10
    45x8

    Incline DB:
    DB's at the place I was at only went to 90..just took it easy.
    90x10
    90x10
    90x10

    DB Front Raise:
    45x10
    45x10
    45x10

    Very good session today, Inclines went up a lot. I am starting to hit a groove with those --- kinda have a good feel and confidence building with them which is great.

    Will be in the gym tomorrow working something!!

  4. it is some impressive inclines.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  5. Ok I am into phase 3 of my routine...after a 5 day vacay lay off I was back into the gym getting re-acquainted with this new style

    Flat BB:
    225x8 ~ Cross-Set(1.5 min rest) ~ 315x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 335x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 345x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 355x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 365x2

    ^^^^^^^^INTENSE!!!

    Incline DB:
    95x30 RP @ 21 and 28 for like 30 sec.

    Weighted Dips:
    BW+30 x 30 --> RP @ 24 and 29(lol)

    Cable Flyes: 3/2 Tempo
    90x25 RP @ 20

    Workout was SICK, fatigue was like none other, but I just ignored it and kept trucking. I moved some sick weight today.
    •   
       


  6. Can't even describe the soreness atm............

  7. Legs!!!

    Squat:
    245x8 ~ Cross-Set(1.5 min rest) ~ 355x2
    245x8 ~ Cross-Set(1.5 min rest) ~ 375x2
    245x8 ~ Cross-Set(1.5 min rest) ~ 405x2
    245x8 ~ Cross-Set(1.5 min rest) ~ 425x2
    245x8 ~ Cross-Set(1.5 min rest) ~ 435x2

    Leg Curls:
    180x30 RP @ 24 & 28

    Leg Press: (toes together and low on platform---hitting quads only)
    10 plates: x30 --- RP @ 15 -- 24 -- 27

    Leg Press: ( Heels very high with feet apart 18 inches )
    12 plates: x30 --- RP @ 13 -- 22 -- 26

    All rest pause were no longer than 30 seconds.

    Weights moved around very good today, legs are feeling like they got hit by a train though. Was happy with the squat numbers, I think my fresh 1RM on squats is around 475 atm.

  8. Shoulder/Bi's

    Seated Mil:
    145x8 ~ Cross-Set(1.5 min rest) ~ 245x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 255x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3

    Lateral Raises:
    35x30 RP @ 17 -- 26

    Rear Delt Raise:
    20x30 RP @ 20 -- 25

    BB Curls:
    105 for 8x8 (30 sec rest b/w sets....INTENSE!!)

    Upright Rows:
    115x25

    ...........TOAST!!!!.........

  9. !~-BACK-~!


    Mid-Shin Pulls: Am I just that weird or are these things much harder than regular deads? I was resting 1.5 min b/w each set....
    315x8
    395x6
    405x4
    435x4
    445x4
    445x4

    Very WG Chins:
    BWx30 ~ RP @ 16 - 24 (20 sec.)

    RG BB Row:
    215x30 RP @ 20

    CG Bench: 25 sec rest b/w sets...
    225 for 8x8

    ....Very happy with the Chins & CG Pressing. TON of volume today, but I hung tough...pleased. I can tell I am going to be in much better condition after the end of this phase. yay..

  10. mid shin pulls are not easy.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  11. I demand to see some new pics son!!!!! Lifts look great man.
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2

  12. I will get some pics up soon. My bodyfat has gone up considerably....so they aren't as "pretty" per se, but that was planned...I knew that with my body type I was just going to have to eat an insane amount of calories if I ever wanted to really grow. And with that comes some fat gain...(6.5k per day).

    I am so excited about hitting the 225 mark. 4 lbs to go

  13. Incline BB: This cros-set **** kills your energy man....

    145x8 ~ Cross-Set(1 min rest) ~ 245x2
    145x8 ~ Cross-Set(1 min rest) ~ 255x2
    155x8 ~ Cross-Set(1 min rest) ~ 285x2
    155x8 ~ Cross-Set(1 min rest) ~ 275x2
    145x8 ~ Cross-Set(1 min rest) ~ 265x2

    Flat DB: 2:2 Tempo
    95 RP (30 sec.) @ 16 & 24 & 28 <......bah!! I am a puss!

    Dips:
    BW x30 - RP @ 16 & 24

    Incline Cable Flyes: 3:2
    70x25


    <---->BW is still too low, but I am going away this weekend so I HAD to force this workout in, and I felt ok so I thought I would. I can't describe how much the crossets take out of you, its crrrrrrrazy kay? k... So yeh, pretty good workout today, decided to play around with tempo's a tad to incorporate a little more hypertrophy, but I think it did more harm than good.

    All in all workout was really good I was in a hurry so my rest times were all very short for the ones I didn't list. Numbers don't look too swell, but understanding how hard those 30 rep sets are....I am happy.

  14. Squats: My squats are stuck, and its because my quads are so far behind my glutes/hams ---> my knees buckle inward in the hole. So I am moving to front squats as my first exercise for the next 3 weeks or so.
    245x8 ~ Cross-Set(1 min rest) ~ 375x2
    245x8 ~ Cross-Set(1 min rest) ~ 405x2
    245x8 ~ Cross-Set(1 min rest) ~ 425x2
    245x8 ~ Cross-Set(1 min rest) ~ 425x2
    245x8 ~ Cross-Set(1 min rest) ~ 425x2

    Leg Curls: Super strong today.
    240x30
    RP at 23, then finished....bout 25 sec rest at 23

    Leg Press: Feet together and lower, so as to focus quads.
    12 plates x30 --- RP at 15 & 24

    Leg Press: Feet away and high.
    14 plates x30 --- RP at 13 & 21 & 27

  15. !~-BACK-~!


    Low/Mid-Shin Pulls:
    315x8
    405x6
    445x4
    455x4
    475x4 --- Hell yeh
    465x4

    Very WG Chins:
    BWx30 ~ RP @ 22 (40 sec.)

    RG BB Row:
    225x30 RP @ 20

    CG Bench: 20 sec rest b/w sets...
    225 for 5x8
    ________

    30 Min of Full-Court BBall

  16. Pics!!
    The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety.-Psalm 18:2

  17. Incline BB:
    165x8 ~ Cross-Set(1 min rest) ~ 245x2
    165x8 ~ Cross-Set(1 min rest) ~ 275x2
    165x8 ~ Cross-Set(1 min rest) ~ 295x2 --- 2nd rep was BARELY assisted.
    165x8 ~ Cross-Set(1 min rest) ~ 275x2
    165x8 ~ Cross-Set(1 min rest) ~ 275x2

    Low Incline DB:
    95 RP (30 sec.) @ 16 & 24 & 28

    Dips:
    BW x30 - RP @ 16 & 24

    Machine Flyes: 2:2
    165x25

    Really starting to visually look bigger, I am weighing in consistantly at ~218

  18. Sick workout, my friend.

    I need to start up my old log again, huh?
    Athletic Xtreme Rep
    [email protected]
    IFFI
    Ask me about the Athletic Xtreme Product Line

  19. Quote Originally Posted by thesinner View Post
    Sick workout, my friend.

    I need to start up my old log again, huh?
    Dude! I was just thinking about you earlier today, thinking to myself...where in the world is Sinner's log!!

    Get it up man!

  20. Workouts are looking good!

  21. Front Squats: Total ATG and 2:2 tempo...just tried to hammer my quads. All rest times were 45 sec.
    155x8 ~ Cross-Set ~ 245x2
    155x8 ~ Cross-Set ~ 265x2
    155x8 ~ Cross-Set ~ 265x2
    155x8 ~ Cross-Set ~ 275x2
    155x8 ~ Cross-Set ~ 275x2
    155x8 ~ Cross-Set ~ 265x2

    Leg Press:
    650x30 --- RP at 20 for 20 sec.

    Leg Curls:
    240x30 --- RP at 16 for 20 sec.

    Seated Calf Raises:
    4 platesx30 RP @ 22 for 15 sec.

    Good workout today, those front squats tore my quads up. I can tell that is definitely my weakness because that light of weight really tore me up. Its all good though, I will build them up with the quickness

  22. Seated Mil:
    145x8 ~ Cross-Set(1.5 min rest) ~ 255x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 285x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3

    Lateral Raises:
    35x30 RP @ 20

    Rear Delt Raise:
    25x30 RP @ 20

    BB Shrugs:
    315x25


    TOTALLY forgot to do curls today, will just add a little concentrated Bicep work on back day friday... Another very very solid day. Was very excited about basically every lift. I feel as though everything is just really becoming cemented and sured up from all the progress I have made. Everything just is feeling natural and easy. Very exciting....

  23. Pulls from Floor:
    225x8
    315x8
    405x3
    475x1
    495x1
    505x1

    DB Rows:
    165x30 RP @ 17 for 30 sec. <------FKIN DIESEL!!!!

    Chins:
    BWx30 RP @ 13 & 21

    Was TOAST after the Rows. Helluva workout, was jacked up headed in the gym and determined to tear **** up and did....

  24. Flat BB:
    225x8 ~ Cross-Set(1.5 min rest) ~ 345x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 345x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 375x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 355x2
    225x8 ~ Cross-Set(1.5 min rest) ~ 355x2

    Incline HS:
    150x30 RP @ 20

    Weighted Dips:
    BW+30 x 30 RP @ 20

    Cable Cross-Over: 2:2
    110x25

  25. Seated OH: On the vid the first couple were a tad high and the last one was a grinder, but I made it. The whole thing wasn't really all that pretty, but still got it out.
    145x8 ~ Cross-Set(1.5 min rest) ~ 255x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 265x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 285x4 [nomedia="http://www.youtube.com/watch?v=2TNAaLRt_Hk"]YouTube - Broadcast Yourself.[/nomedia]
    145x8 ~ Cross-Set(1.5 min rest) ~ 275x3
    145x8 ~ Cross-Set(1.5 min rest) ~ 275x3

    Lateral Raises:
    35x30 RP @ 24

    Rear Delt Raise:
    25x30 RP @ 22

    BB Shrugs:
    405x23

    Today was two days early for shoulders, but it was the only day my guy was gonna be able to make it anywhere in the near future so I went ahead and went with it so I could get a vid up to legitimize the lift.
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