j0sh710 Training Log (Time to juice!)

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  1. Quote Originally Posted by j0sh710 View Post
    wait i am confused what you were trying to say your wording was kind of sloppy?
    lol yea. I couldn't understand it either..

    Can you rephrase that TLifter?


  2. ok today we had a snowday so i did my workout all at home i did chest and back.

    Flat Bench: 6x155 5x165 4x175 feeling weak after being off creatine lol
    Decline Bench: 4x165 5x155 6x175
    Incline Bench: 6x135 5x140 6x140
    Shrugs:8x135 6x145 6x175
    Bent-Over Rows: 8x135 6x145 4x165
    Flat Bar Pull Up: (not sure what it's called but you pull the bar up towards your chest while standing up): 6x90 5x90 5x90

    Then i did some intense HITT Running i ran ti so hard i am proud of my self and i was also eating good.
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  3. Quote Originally Posted by j0sh710 View Post
    wait i am confused what you were trying to say your wording was kind of sloppy?
    my bad sorry about that guys. ill try to rephrase it better. ok so say you are doing a workout that focuses on your arms. do you have your weights said to your arms are shot at the end of your sets? like a burnout/ force rep almost. if you do each lift until its focused muscle group is dead you results will improve dramatically.
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  4. everything has been going good my diet and weights lifting is on schedule and i also weighed my self after eating a meal and lost 3 pounds so i am not sure how much i would weigh without that meal so i am weighing myself in the morning and my abs are become much more visible i will get some pics up 2morrow.

  5. So i have been doing the carb up since friday evening and ends tonight at 12, today i decided to do an arm workout because i felt they needed somthing so they were sore and would recover rest of today and 2morrow. well i also got some new pics, it's been a little more then 2 weeks.











    lol lots of pics that are same but more is better, but anyways dont mind my facial expressions.
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  6. *UPDATED*
    New Training I am going to follow


    *3 exercises for large muscle groups
    *2 exercises for smaller muscle groups
    *reps low
    *Weight High
    *sets high
    *alternate lifts each week
    *alternate rep rages and sets
    *15 reps with abs

    Monday:
    Chest
    Dumbell Flys
    Flat Bench
    Decline Bench
    Incline Bench
    Decline Flys
    *i will choose these or any other i can come up with and i will have 1 lift for bottom of chest and 1 lift for bottom and the other lift is for either or the middle.*

    Triceps
    Dumbell Kickbacks
    Skull Crushers
    Cable Pull Downs
    Close Grip Bench

    Abs
    Sit ups on decline bench w/ weight (always do this i feel it works very well)
    Any Other ab workout i have in mind.

    Wednesday:
    Back
    Low Row on machine
    Barbell Shurgs
    Bent-Over Row
    Upright Row
    Cable PUll-Downs

    Bicep

    Concentration Curls
    Alternating Dumbell Curls
    Ez-bar Curls
    Straight Bar curls
    Hammers

    Forearm
    Reverse Barbell Curls
    Wrist Curls
    Reverse Wrist Curls
    Abs
    Sit ups on decline bench w/ weight (always do this i feel it works very well)
    Any Other ab workout i have in mind.


    Friday:
    Legs
    Squat (always doign)
    Deadlift
    Dumbell Lunges
    Donkey Calf Raise
    Leg Extensions

    Shoulders

    Barbell Shoulder Press
    Dumbell Shoulder Press
    Front Dumbbell Raise
    Side Dumbbell Raise

    Abs
    Sit ups on decline bench w/ weight (always do this i feel it works very well)
    Any Other ab workout i have in mind.

  7. my boy your lookin hell of alot better props on that bro. as for that workout it looks similar to my 5x5 i told you about awhile ago. calculate from 60% to 100% on your sets. and for the chest execises do both bb then go back and do db it works the chest even harder. props on the toning man
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  8. He isn't trying to gain as much strength, as he was trying to burn belly fat and get the abs. His 4-6 rep routine is working wonders so far along with the CKD eating regimine.

    I would rathr use 80-90% of my 1 rep max then to use only 60%. More muscle fibers stimulation = more 'potential' growth

    EDIT: Josh, make sure you only do up to 8 HEAVY SETS (preferably 7),4-6 reps, for each big muscle group.
    You can do as many exercises as you like as long as you do not overtrain and overdue the heavys sets.

    Try this:
    Flat BB or DB - warm up, acclimation, 2 heavy sets
    Incline DB or BB - acclimation, 2 heavy sets
    Decline BB - acclimation, 2 heavy sets
    Dips - BW x Failure

    That is 7 total heavy sets for your chest. Same thing with legs and back. No more than 8 heavy sets. Arms and shoulders (shoulders are small muscle group) do 2-4 heavy sets.

  9. Quote Originally Posted by RoidRageX10 View Post
    He isn't trying to gain as much strength, as he was trying to burn belly fat and get the abs. His 4-6 rep routine is working wonders so far along with the CKD eating regimine.

    I would rathr use 80-90% of my 1 rep max then to use only 60%. More muscle fibers stimulation = more 'potential' growth

    EDIT: Josh, make sure you only do up to 8 HEAVY SETS (preferably 7),4-6 reps, for each big muscle group.
    You can do as many exercises as you like as long as you do not overtrain and overdue the heavys sets.

    Try this:
    Flat BB or DB - warm up, acclimation, 2 heavy sets
    Incline DB or BB - acclimation, 2 heavy sets
    Decline BB - acclimation, 2 heavy sets
    Dips - BW x Failure

    That is 7 total heavy sets for your chest. Same thing with legs and back. No more than 8 heavy sets. Arms and shoulders (shoulders are small muscle group) do 2-4 heavy sets.
    allright thanks man i will make sure that i dont overdue it and i have been useing ur advice a lot recently and getting amazing gains thanks man your a champ!

  10. Quote Originally Posted by TexasLifter89 View Post
    my boy your lookin hell of alot better props on that bro. as for that workout it looks similar to my 5x5 i told you about awhile ago. calculate from 60% to 100% on your sets. and for the chest execises do both bb then go back and do db it works the chest even harder. props on the toning man

    thanks man i appreciate your advice its been helping a lot and thanks for supporting me it really helps to hear from someone that i am making progress because then it keeps me going.

  11. Man if you worked on your shoulders (not trying to be a **** here and I know it is difficult at your age) You would be a heela big 15 year old! Keep up the good work and I am glad to see you are sticking with it!

  12. Quote Originally Posted by Aggravated View Post
    Man if you worked on your shoulders (not trying to be a **** here and I know it is difficult at your age) You would be a heela big 15 year old! Keep up the good work and I am glad to see you are sticking with it!
    thanks man and ur not be a **** at all i like critisim it only help now that i know that looks were i lack more i will put a lot more work into that thanks man
  13. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by j0sh710 View Post

    Friday:

    Shoulders

    Barbell Shoulder Press
    Dumbell Shoulder Press

    Front Dumbbell Raise
    Side Dumbbell Raise
    maybe instead of doing both barbell + dumbell presses you should just do arnold presses. really doing both is a little overkill.
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  14. Quote Originally Posted by EasyEJL View Post
    maybe instead of doing both barbell + dumbell presses you should just do arnold presses. really doing both is a little overkill.
    I agree with this. You may also want to look into trying some shoulder supersets and idk if you are hitting posterior head but maybe throw in an exercise to hit that as it is often neglected. I'm just tossing in some suggestions tho keep up the good work
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  15. thanks for the suggestions, but i actually dont do all those exercises for shoulders, i chose 3 exercises for large body parts and 2-3 exercises for smaller body parts. I just listed some i would do.

  16. ok it's time to switch up the diet because track is comeing, i am probably going to go with being a thrower, well i am going to try and get somthing around 40/40/20 (carbs, protein, fat) i am going to set up the diet today and start it monday, i have a great leg and shoulder workout i am going to do today also so keep updated i will get pics and you will see this transformation come a long.

    once my diet it finished i will show u.

  17. cant wait. good luck with throwin bro.
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  18. thanks man, i am not trying to do it though to be good, we just have really good track coaches at our school i hear (my first year at this school) and they know wht there talking about and i am just doing it for the workout but u never know i could do good, i am thinking of sprinting but idk.

  19. You are making very good progress there, keep up the good work.

  20. thanks man i will get some pics in the next week or 2.

  21. Quote Originally Posted by j0sh710 View Post
    thanks man i will get some pics in the next week or 2.
    nice. waitin for some updates. keep it up though man
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  22. well i have been off the low carb diet now i am doing more of a, 12 reps 4 sets full body workouts 3 times a week for track, it will help me get leaner i will post some pics though by the time track is over i should have a nice transformation so i will take a pic of me now and as time goes on during track and my dieting.

  23. sweet deal man just make sure to keep on the updates so this stays high so you can get feedback ! good luck, you know im still followin
    ☣☣☣☣Hi-Tech Pharmaceuticals Representative☣☣☣☣
    Mesomorph | Hemavo2 | Endurance | 100% Whey Protean | REM 8.0

  24. ok well i have been sick since sunday so i will not be working out today monday but hopefully i am better tuesday but i will make sure to get a pic onec i feel better.

  25. i will make sure to take some pictures wednesday after my workout bicep and back i might get some 2day as well without a pump i did chest and tricep.
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