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

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  1. You can hit your goal easily.. only problem is the holidays. I usually let my training go to **** 2-3 weeks around christmas because I usually do off the wall, exorbitantly priced vacations around then.

    Good luck, all you need is that motivation and you'll reach your goal.


  2. Quote Originally Posted by bLacKjAck. View Post
    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.
    HIT IT!

  3. was very sick today, felt soooo incredibly bad...didn't train.

    won't be training tomorrow either, goin golfin with a buddy during my only free hours of the day...so that means I skip shoulders for the week, which doesn't kill me.

    Mondays W/O went like this...


    Deads: 225x12 - 315x10 - 405x3

    BB Curls (w/ thumb under bar with other fingers): 135x12 - 145x8 - 155x4

    WG Pulldowns: 200x18 - 230x12 - 250x7

    E-Z Spider Curls: 105x10 x10 x9

    Low Cable Rows: weight is really weird on these machines...no clue what it really is..solid tho..

    DB Preacher (TUT, very very very slow reps): 45x10 - 40x10 - 40x8

    Good Mornings: 135x20 x20 x19
    •   
       


  4. sikk bb curls, ill be doing that in a few months, i hope.

  5. what do the BB curls do? not familiar with these

    Why the 18 reps on pulldowns?
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
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  6. Quote Originally Posted by kabuki View Post
    what do the BB curls do? not familiar with these

    Why the 18 reps on pulldowns?
    As far as the pulldowns...Well I had too little weight on there...didn't realize I didn't put enough. So I just went till it started to burn.


    BB curls do good things

  7. Chest is today later on.

    Update: Will be adding Nimbus' SWELL & BLAST to my supplement regimen here coming up. I am very very excited about these two, and I would really encourage you guys to check these supps out...formulations are top notch.

  8. So what is your current split looking like?

    Best of luck with your continued endeavors.

    Keep us posted on "SWELL". I'm not too much a fan of their decision to use AAKG (although I completely understand why); however, the rest of the formulation is TOP FREAKING NOTCH!
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  9. Quote Originally Posted by thesinner View Post
    So what is your current split looking like?

    Best of luck with your continued endeavors.

    Keep us posted on "SWELL". I'm not too much a fan of their decision to use AAKG (although I completely understand why); however, the rest of the formulation is TOP FREAKING NOTCH!
    Yeh the AAKG was not something I jumped out of my seat about (but I could do without arg. anyways so its w/e there), but exactly like you said I do understand why. But yeh, the formulations of both I am HUGE fan of.

    My training split at least until I get back in the game is:

    Mon: Back/Bi
    Tues: Shoulder/Forearms/Abs
    Wed: Off
    Thurs: Legs
    Fri: Chest/Tris

    Once I get back up to where I was, I will most likely move back into DC.

  10. This is Fridays workout.


    Flat BB Bench: 225x10 - 225x14 - 245x8 - 275x5


    Incline DB: 90x12 - 100x8 - 100x8


    Dips: BW+45x12 x10 x8


    Cable Crossovers: 120x12 x8 x8 x6


    Upright Dips: BW x18 x14 x11


    DB Extensions: 60x12 - 80x8 - 95x6


    DB Kickbacks: 30x12 x12 x10




    Explosive numbers aren't anything to get orgasmic about, but endurance was very solid throughout..

  11. strong bud...keep it up.

  12. damn son thats some nice numbers very orgasmic

  13. ~Back/Bi's~ Today


    BB Rows: 135x20 (Warmup) 185x12 - 205x7 - 225x5 - 175x10

    BB E-Z Curls: 105x20 - 135x13 - 155x8

    WG Lat Pulldowns: 225x9 - 225x8 - 205x10

    WG Plate Loaded Rows w/ chest support: 135x10 x9 x6 (very sweet machine here)

    Low Pulley Rows: 120 x10 130 x8 90x14

    DB Preacher (Fully pronated throughout entire ROM): 40x10 - 30x10 - 30x8

    Hammer Curls (Dropset): 45x12 - 40x10 - 35x12 - 30x12 - 20x12 - 15x15....was feelin DAMN good about myself by the 15's, makin sure EVERYONE was seeing these beautiful reps...


    Overall the workout was really solid...my endurance is really coming a long nicely --- I am starting to increased the total volume and intensity of my workouts as I feel my CNS is really fresh right now and can handle it as I slowly get back into full out hardcore bang assin'...so yeh...peace

  14. Lookin good bro

  15. BW is officially 208 @ an official body fat % of ----> 11.83% (Hydro).


    Lets see what happens!

  16. where do you get a hydro at?

  17. I'm guessing his school...

  18. My gym is actually directly connected to a hospital, so there are all kinds of really cool things I have access to for free..

  19. Quote Originally Posted by bLacKjAck. View Post
    My gym is actually directly connected to a hospital, so there are all kinds of really cool things I have access to for free..
    hot nurses?
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  20. Quote Originally Posted by thesinner View Post
    hot nurses?
    yes, and they all workout in my gym...it is a beautiful thing my friend...

  21. <------ So totally jealous right about now.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  22. Quote Originally Posted by thesinner View Post
    <------ So totally jealous right about now.
    No need to be bro, ya, there's tons of hotties, but two things prevent our boy from getting any, for one, he's married.. and for two, he's butt ugly! LOL!!! jk bro.

  23. Quote Originally Posted by RisingAgainst View Post
    No need to be bro, ya, there's tons of hotties, but two things prevent our boy from getting any, for one, he's married.. and for two, he's butt ugly! LOL!!! jk bro.
    yeah....but I'M NOT!
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  24. Nice body fat%.

  25. Quote Originally Posted by macedaddy View Post
    where do you get hydro at?
    From Samson, smarty pants!

  26. Quote Originally Posted by thesinner View Post
    yeah....but I'M NOT!
    Dude, you're pretty ugly...



  27. Quote Originally Posted by PumpingIron View Post
    Dude, you're pretty ugly...


    I'm an oxymoron?
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  28. Quote Originally Posted by thesinner View Post
    I'm an oxymoron?
    pretty was used as an idiom...smart guy

  29. Leeeeyyygggs!

    ______________________________ ___________________



    ATG Squats: 225x14 - 275x10 - 315x6 - 345x3

    ATG Front Squats: 135x20 - 225x10 - 225x6 - 175x10

    Leg Press: 545x12 - 635x8 - 1025x4

    Leg Curls: 230x10 x10 x9 x8~~~~superset~~~~Leg Ext: Whole Machine x19 x17 x16

    Plate Loaded Calf Raise: 3 plates x21 - 4 plates x15 - 5 platesx7


    Everything felt very easy, I would say I am getting very close to giving it 100% during my workouts...starting probably on Monday I will tweak my split a tad and go balls to 2 da wall ....word to your mother, G, nizzle..peace..yo

  30. Just wanted to update on my thoughts about Blast and Swell. My endurance and overall "every set feels like the first" feeling is just great on this stuff. I dunno how I missed it, then was just reading through nimbus' products one day and was like OMG! thats what I need!!

    Turns out I was right...

  31. Huh I just got some Nimbus samples of those. I'll have to give them a go.

  32. Quote Originally Posted by crader View Post
    Huh I just got some Nimbus samples of those. I'll have to give them a go.
    hey babe!

    you def. need to, they rock!

  33. btw, PI

    Before yesterday, I hadn't worked legs in 2 weeks...what ya think?

  34. I already gave ya my advice over on the other board.

  35. Quote Originally Posted by PumpingIron View Post
    I already gave ya my advice over on the other board.
    this was meant in jest...trust me---I got your advice

  36. Chest:


    incline db: 100x8 - 110x9 - 110x8

    Flat BB Bench: 245x8 - 255x7 - 245x7

    Decline BB: 245x8 - 265x7 - 295x4.5

    Pec-Dec: 120x10 - 120x8 ~~~ Cable Fly: 100x10 - 100x10


    Great great workout yesterday, endurance was great throughout. Possibly could attribute this to the Swell & Blast, this stuff just makes me feel so clean and hydrated in the gym, feel like I could go forever. Its great.

  37. Quote Originally Posted by bLacKjAck. View Post
    Chest:


    incline db: 100x8 - 110x9 - 110x8

    Flat BB Bench: 245x8 - 255x7 - 245x7

    Decline BB: 245x8 - 265x7 - 295x4.5

    Pec-Dec: 120x10 - 120x8 ~~~ Cable Fly: 100x10 - 100x10


    Great great workout yesterday, endurance was great throughout. Possibly could attribute this to the Swell & Blast, this stuff just makes me feel so clean and hydrated in the gym, feel like I could go forever. Its great.
    Great log BlackJack! Don't know how I missed it!

    Glad to hear SWELL and BLAST are stacking well for you. Wait until your on them another week or so...very addicting!

    Workin

  38. Bis & Tris today............



    Oly BB Curls(w/ thumb behind bar): 135x10 - 135x10 - 145x9

    CG Bench: 225x9 - 225x8 ~~~superset w/~~~ RG Bench: 225x10 - 225x9

    HS Preacher: 90x12 - 90x10 - 90x10

    V-bar Pressdowns: 190x12 - 220x9 - 240x11(PR)

    Incline DB: 50x9 - 45x9

    Tri Extensions: 45x10 - 50x9 - 50x8~~~Dropset down the rack.

    Hammers: 55x9 - 55x8

    By the end I was done....honestly could have done more with how good I was feeling, but I already had done more than I should have.

    Endurance was just awesome today...felt great throughout --- Tris were esp. strong today, was really nice. Again, I slept awesome last night...so I really think my sleep has improved, not really the hours that I get -- but the quality is just so much more fulfilling...yeeeeeeeeuuuuuhhh hh!!!

  39. By the end I was done....honestly could have done more with how good I was feeling, but I already had done more than I should have.
    Don't let the endorphins get the better of you, BJack!

    A few rousing sets gets your beta-endorphin levels jacked like you've been jabbed with a morphine drip. Though you will feel AMAZING after a workout, this is just part of the "fight or flight" mechanism masking your perception of fatigue and pain.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  40. thats a sick workout
  

  
 

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