***b-Jack*** Workout Log~
- 07-23-2007, 08:52 PM
- 07-24-2007, 03:11 PM
Took an off day today fellaz...I can feel myself getting sorta close to overtraining a little bit. I will probably workout tomorrow and take the long weekend. I am not totally sure on this, but we'll see. I am also upping my cals by about 300 all in fats.
- 07-24-2007, 03:26 PM
07-24-2007, 10:20 PM
07-24-2007, 10:22 PM
07-25-2007, 02:29 AM
07-25-2007, 11:39 AM
07-25-2007, 04:47 PM
Ok guys!!! Boy did that impromtu rest day pay off
Free Squat (Just below Parallel): Bar x12 - 135x8 - 225x4 - 295x12 PR!
Hammer Leg Press (w/ feet at top): 10 plates x10 - 12 plates x6 - 16 plates x12-PR - 22 plates x4 PR!!( 1100 lbs) This is quickly becoming my best exercise in the gym.
E-Z Bar Curls: 90x10 - 135x4 - 135x20-PR!!! don't know how I did this, but I did. And by the end I had half the gym watching...was nice :bb3:
Standing Calf Raises: BW x20 - 200x6 - 300x14-PR!!
Rope Rolls with a 25 plates on the end (hard to describe): 3 sets rolling up and down 2x.
So anyways, HELLLLLLLLLLLA good workout today...send a bunch of PR's, being pissed the entire time could've helped, but nevertheless awesome!....time to EAT!!
07-25-2007, 04:57 PM
07-25-2007, 05:09 PM
Good stuff man! I'm squatting Friday, gonna have to one up you. Still a few weeks behind you on the bench though.
07-25-2007, 05:09 PM
07-25-2007, 05:20 PM
07-25-2007, 09:26 PM
07-26-2007, 04:49 PM
Off day today....
Just resting and growing...highly doubt I will be able to go 2 - off - 2 every week. MAYBE some weeks, but it will be the exception, not the rule.
07-26-2007, 04:51 PM
07-26-2007, 05:26 PM
07-26-2007, 05:35 PM
07-27-2007, 04:40 PM
Flat BB Bench: 135x14 - 175x8 - 225x6 - 245x12 - 335x2 ()
Shoulder Press: 135x8 - 195x3 - 175x11
V-Bar Pressdown: 50x14 - 150x6 - 220x11 (Strong)
DEADS!!: 135x12 - 225x6 - 315x2 - 375x2 - 405x2 (PR!!!)
Burnout set of WG Pullups: BWx15.5
Overall great workout today, stuff just felt light....lbs are going up next week. My DL's will be 500+ in 2 months, mark my words.
07-29-2007, 10:59 PM
07-30-2007, 02:44 AM
Nice PR BJ.. If you hit 500 by the end of September, I'll personally punch out Jared the Subway Guy for you.
07-30-2007, 05:08 PM
07-30-2007, 05:19 PM
Squats: 135x10 - 225x8 - 225x4 - 295x12 (little better form than last week...will go up next week...just wanted to be sure I felt VERY solid before I move on....perfect form today)
Leg Press: 10 plates x12 - 14 plates x6 - 18 plates x12 -24 plates x3 (PR)
DB Preacher 3:3 - 30x12 - 45x12
Seated Calve Raises: 4 plates x12 x14 x16
Rear Forearm Curls: 125 x10-x12-x13
Great workout today...so proud of that leg press man, felt soooooooo good. I dunno if I will be in the gym or not tomorrow...will have to see how much sleep I get tonight and how my body feels upon waking...that leg press took a lot out of me.
07-31-2007, 04:56 PM
Flat DB Press: 55x8 - 70x6 - 100x4 - 115x9( I THINK this was a PR..not sure)
Reverse Grip Bench (First time I had ever done this): Bar x20 - 135x10 - 175x8 - 195x10
Clean & Press/Behind Neck Press: 135x10 - 175x8 - 175x6....was so exhausted right here....forgot to do shoulders before triceps...oh well...
Deadlifts: 315x10 - 365x6 - 405x1 ...... and this was the end of my workout....my stomach was acting up real bad and I couldn't concentrate on lifting...Got on the Flat Bench and tried to press 225x1 .... no dice ... knew it was time to go home....literal 100% exhaustion....
Not Bad numbers until my stomach REALLLY started to give me problems by the time we got to shoulders...went south from there. Taking a day off tomorrow.....maybe even Thurs. too....we'll see.
07-31-2007, 11:02 PM
08-01-2007, 05:16 AM
Seeing improvement, nice DB presses and leg presses. Congrats on the DL pr as well.
How come you went to flat bench after deads when you already benched? And you're doing a back thickness exercise, but no pullups/pulldowns today?
Sorry to hear about your tum tum.
08-01-2007, 07:56 PM
08-18-2007, 05:33 PM
08-19-2007, 08:21 AM
just checking this out. i cant believe i didnt see this earlier.
I just started reading about DC and have completed two workouts already although i have to brush up on the how to's. It is basically more intensity and frequency with lower volume and the basics sound really good. I did have a hard time the first day in trying to keep my self from doing more excercises. I think i did 2 chest and 2 tris. Today i did the second workout and i was disciplined. Im looking forward to DC.
08-20-2007, 11:10 AM
08-20-2007, 11:37 AM
08-20-2007, 04:39 PM
08-20-2007, 06:50 PM
Bi's/Tri's - Going real light on the Bi's today, they are feeling sorta overtrained....so minimal output.
Close Grip Bench: 175x15 - 195x12 - 205x10 - 225x8 (All done with 60 sec rest.)
Reverse Grip Bench (Smithy: 205x12 - 225x10 - 275x5)
DB Curls: 50x12 - 55x10 - 65x5 <----form couldn't be better.
Hammer Strength Iso Curls: (Very odd machine, but I really liked it...weight is really weird though) 90x10 - 120x8 - 100x8
V-Bar Pressdowns: 200x14 - 230x10 - 220x10 - 250x4
Lying (face forward Rope OH Press) - Who the hell knows the name of this... 120x12 - 150x7 - 150x6
And that was it....W/O felt real good....solid all the way around...
09-21-2007, 12:12 PM
Ok, so I have slacked major ass lately...have worked out maybe 5-6x in the last month or two, diet has been horrible...and I am an idiot...need to know anything else?
So I started back yesterday, just went to the gym and worked a little bit of w/e i felt like working....I am heading to the gym for chest/tris today...will update lata...
Yesterday's workout went something like this:
Seated Plate Loaded calf raise: 4 plates x15 - 5 plates x10 - 5 plates x 10
Leg Curls: 200x14 - 220x12 - 250x8
Decline Ball Crunches w/ 15lb Ball (w/ partner throwing ball into the decline..also ball stays behind head throughtout the movement): x20 x15 x15 x10
Forearm Curls: 95x15 - x15 - x15 - x10
Might have done a couple other things too, dunno...Today will be balls to the wall though....I will give it all I have, as unimpressive as the numbers may be I'm gonna post em up, and we can all watch the sweet muscle memory take place...
09-21-2007, 12:15 PM
09-21-2007, 04:47 PM
Flat BB: 205x16 - 225x10 - 245x8 - 275x4 - 315x2
Incline Skullcrushers: 125x10 x10 x10 <----kinda TUT reps here very very slow concentric and eccentric.
Incline BB: 135x25 x20 x18
Rope Pressdowns: 180x12 x10 x10 x8
Bodyweight Dips: x15 x12 x8
Pushups: x25 x20 x15
Decided to take it light on the weights....everything was real solid/smooth....form couldn't have been better...here we goo....
09-21-2007, 04:48 PM
09-22-2007, 10:24 AM
09-23-2007, 09:04 PM
Body weight is right at ~210.
Body fat yesterday was 12.4% <----- Diet has been that bad
I am setting a goal that by January/February I want to work myself to 215 @ around 8-9% body fat. Will be using only natural supps (creatine/beta-alanine) and HOPEFULLY a perfect diet.
09-23-2007, 09:15 PM
09-23-2007, 09:16 PM
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