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

Page 2 of 8 First 12347 ... Last
  1. Registered User
    Ubiquitous's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Mar 2005
    Age
    36
    Posts
    3,462
    Answers
    0


    Quote Originally Posted by bLacKjAck. View Post
    Right on...so I should be fine at least for a little while. I will probably run it like this for 6-7 weeks or so...depends on what my body whispers to me.

    Then I will probably stop DC altogether and take about 3 weeks training one body part /day and keep it sorta light. Then start back full force.
    Yeah, I know it's hard, but even try a week off from the gym after going hard with that intensity and frequency... It is worth it, trust me. It's the whole "back off and grow" philosophy.. aside from the obvious "CNS recovery" philosophy.

  2. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    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.
  3. Board Sponsor
    Board Sponsor
    DrnkMnky's Avatar
    Join Date
    Dec 2006
    Age
    29
    Posts
    509
    Answers
    0


    Take the time off and GROW! It will be good for you.
    •   
       

  4. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by DrnkMnky View Post
    Take the time off and GROW! It will be good for you.
    Your absolutely right. It just kills me to take time off, bc my evil head tells me I'm lazy and fat.
  5. Board Sponsor
    Board Sponsor
    macedaddy's Avatar
    Stats
    5'10"  172 lbs.
    Join Date
    Sep 2006
    Age
    36
    Posts
    6,072
    Answers
    0


    Quote Originally Posted by bLacKjAck. View Post
    Your absolutely right. It just kills me to take time off, bc my evil head tells me I'm lazy and fat.
    YOU SOUND LIKE A CHICK!

    SHUT UP AND GROW!
  6. Registered User
    Ubiquitous's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Mar 2005
    Age
    36
    Posts
    3,462
    Answers
    0


    Quote Originally Posted by bLacKjAck. View Post
    Your absolutely right. It just kills me to take time off, bc my evil head tells me I'm lazy and fat.
    tell your evil head that I said it's a moron.
  7. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by Ubiquitous View Post
    tell your evil head that I said it's a moron.
    I did it..


    Legs/Bis/Forearms today, planning to set a PR on Bi's and Hammies, probably even squats as sad as the PR may be
  8. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Ok guys!!! Boy did that impromtu rest day pay off


    Legs/Bis/Forearms


    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!!
  9. Board Sponsor
    Board Sponsor
    DrnkMnky's Avatar
    Join Date
    Dec 2006
    Age
    29
    Posts
    509
    Answers
    0


    Nice job man! Really hit the PR's today.
  10. She thinks my traps'rrrr sexy!
    Board Sponsor
    supersoldier's Avatar
    Join Date
    Mar 2003
    Age
    31
    Posts
    3,204
    Answers
    0


    Good stuff man! I'm squatting Friday, gonna have to one up you. Still a few weeks behind you on the bench though.
  11. Registered User
    Ubiquitous's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Mar 2005
    Age
    36
    Posts
    3,462
    Answers
    0


    looks like it's paying off.

    Curls are disgusting. I need a video of that ****.
  12. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by Ubiquitous View Post
    looks like it's paying off.

    Curls are disgusting. I need a video of that ****.
    I can get my bro to vid it on his phone I think, we shall see.
  13. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Pic of me holding right at 208

  14. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    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.
  15. Board Sponsor
    Board Sponsor
    macedaddy's Avatar
    Stats
    5'10"  172 lbs.
    Join Date
    Sep 2006
    Age
    36
    Posts
    6,072
    Answers
    0


    why? you NEED to rebuild, so resting is jsut as important as lifting, just remember that!
  16. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by macedaddy View Post
    why? you NEED to rebuild, so resting is jsut as important as lifting, just remember that!
    Mr Mace, read carefully:

    2 - off - 2 = Working out Mon/Tues Wed=off working out Thurs/Fri.

    I said I wont be able to do this because it would take too much of a toll on my body, and NOT ENOUGH REST!!
  17. Board Sponsor
    Board Sponsor
    macedaddy's Avatar
    Stats
    5'10"  172 lbs.
    Join Date
    Sep 2006
    Age
    36
    Posts
    6,072
    Answers
    0


    so sorry! misunderstood




    i typically do 2-off-2-off-off, so that is a good split!
  18. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Great workout....


    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.
  19. Registered User
    kabuki's Avatar
    Join Date
    Jan 2006
    Posts
    2,202
    Answers
    0


    Quote Originally Posted by bLacKjAck. View Post
    Mr Mace, read carefully:

    2 - off - 2 = Working out Mon/Tues Wed=off working out Thurs/Fri.

    I said I wont be able to do this because it would take too much of a toll on my body, and NOT ENOUGH REST!!
    you still planning on working out the same days (MT RF)? I find that easy to work with.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  20. Registered User
    Ubiquitous's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Mar 2005
    Age
    36
    Posts
    3,462
    Answers
    0


    Nice PR BJ.. If you hit 500 by the end of September, I'll personally punch out Jared the Subway Guy for you.
  21. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by kabuki View Post
    you still planning on working out the same days (MT RF)? I find that easy to work with.
    Yeh I am going to TRY to manage that...but if my body tells me I need rest...rest is what it will get.
  22. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    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.
  23. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    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.
  24. She thinks my traps'rrrr sexy!
    Board Sponsor
    supersoldier's Avatar
    Join Date
    Mar 2003
    Age
    31
    Posts
    3,204
    Answers
    0


    Quote Originally Posted by bLacKjAck. View Post


    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.
    Confucious says: Take sh1t before workout to not have a sh1tty workout.
  25. Registered User
    Ubiquitous's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Mar 2005
    Age
    36
    Posts
    3,462
    Answers
    0


    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.
  26. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by Ubiquitous View Post
    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.
    Yeh no pullups or pulldowns yesterday bc of absolute exhaustion and being so close to hurling.

    I went to flat bench bc I was talking to these guys and just messin around bc I felt horrible.
  27. Registered User
    Ubiquitous's Avatar
    Stats
    6'3"  231 lbs.
    Join Date
    Mar 2005
    Age
    36
    Posts
    3,462
    Answers
    0


    cough
  28. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,114
    Answers
    0


    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.
  29. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by Ubiquitous View Post
    cough
    Yeh I need to keep this thing going...as do you




    ps: update coming later today...
  30. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,114
    Answers
    0


    how do you like it so far BJ?
  31. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by pistonpump View Post
    how do you like it so far BJ?
    The DC? Well I am not DC training right now, but I loved it while I was doing it. Great for strength training.
  32. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    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...
  33. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    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...

    You readdddyyyyyy????!!
  34. Board Sponsor
    Board Sponsor
    macedaddy's Avatar
    Stats
    5'10"  172 lbs.
    Join Date
    Sep 2006
    Age
    36
    Posts
    6,072
    Answers
    0


    its about time!

    Nice to see you back in action!
  35. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Chest/Tris:

    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....
  36. Banned
    RisingAgainst's Avatar
    Join Date
    Apr 2007
    Posts
    2,070
    Answers
    0


    here we go my ass... you're getting lazy my brutha... c'mon step it up!
  37. Registered User
    kabuki's Avatar
    Join Date
    Jan 2006
    Posts
    2,202
    Answers
    0


    Quote Originally Posted by bLacKjAck. View Post
    Decided to take it light on the weights....everything was real solid/smooth....form couldn't have been better...here we goo....
    good call.
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
  38. Lift Heavy
    Board Sponsor
    bLacKjAck.'s Avatar
    Stats
    6'2"  241 lbs.
    Join Date
    Nov 2006
    Age
    30
    Posts
    3,955
    Answers
    0


    Quote Originally Posted by kabuki View Post
    good call.
    Yeh, I figured I would start back sorta slow, maybe to avoid injury...I dunno...I could just be paranoid...either way --- its what I am gonna do the first week.

    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.
  39. Banned
    RisingAgainst's Avatar
    Join Date
    Apr 2007
    Posts
    2,070
    Answers
    0


    Wow.. 3 pages of nothing.. garbage.. lol JK
  40. Registered User
    nycste's Avatar
    Stats
    6'0"  250 lbs.
    Join Date
    Dec 2006
    Posts
    3,174
    Answers
    0


    not sure if im subbed or not
  •   

      
     

Similar Forum Threads

  1. Newbie workout log
    By KRuth22 in forum Workout Logs
    Replies: 6
    Last Post: 11-29-2006, 08:56 PM
  2. Phillyb's Workout Log
    By phillyb in forum Workout Logs
    Replies: 15
    Last Post: 10-26-2006, 09:14 PM
  3. Redemption: My workout log up to my next two comps
    By NickW in forum Powerlifting/Strongman
    Replies: 119
    Last Post: 12-24-2005, 12:16 AM
  4. Heres my new workout log..
    By captain chet in forum Training Forum
    Replies: 0
    Last Post: 08-08-2005, 12:19 PM
  5. Workout Log in Word Format
    By Matthew D in forum Exercise Science
    Replies: 12
    Last Post: 12-27-2002, 02:04 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in