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

BB Shrugs
405x10
405x10
425x10
425x10

Flat Bench
225x10
245x8
275 for 3 sets of 5

Hang Cleans
135x6
225x6
225x6

CG Bench
165x12
185x12
205x10

DB Laterals
30x12
30x12
30x12
25x12 These were all quick...





Individual exercise numbers are nothing special really...but considering all the compound movements I was pleased with my first day. I had no idea how hard it is to give multiple compounds your all on every set...felt like a damn truck hit me when I woke up this morning...lets see how this goes...
 
Squats
225x10
275x8
315x6
315 for 3x5

~~Little note here: On the 3rd rep of my last set I made the common mistake of letting my elbows come back and back bent over, which threw me off my rythm bad and I basically good morning'd 315 --- which is stupid bc I should've just let it fall. Nevertheless this hindered my upcoming numbers pretty good.


BB Rows
185x8
205x8
215x8
215x8


RDL
225x6 (hurt)
315x6 ....just stopped here...lower back was hurting pretty bad...didn't wanna risk injury..


Narrow stance power squats to toes
225x6
245x6
255x6


BB curl
125x8
145x8
155x8
 
Seated BB Press
185x8
195x8
205x8
205x8
~~~~~~~~~~~~
Dips
BW+70 x 8
BW+70 x 8
BW+90 x 8
BW+90 x 8
~~~~~~~~~~~~
Upright Rows
135x8
145x8
140x8
145x7
~~~~~~~~~~~
Close grip DB press w/ palms facing in
75x8
85x8
90x8
95x8


These were really funny getting used to, numbers will be much better next week I think, who knows...felt pretty good though.


~~~~~~~~~~~~~~


-----Ok well this is the end of the first week of my new training schedule. I am enjoying it thus far, has taken a little getting used to with all of the compounds on the same day...I can feel my body kind of in shock, but responding well. I am inching my way back up the scale from being sick and I feel my strength SLOWLY but also surely coming back too. I am more than excited to see whats in store. I am going to take this weekend and do absolutely nothing but sleep in and eat.....ALOT. Even if it is dirty I am gonna force feed myself all weekend to try and get back this weight...right now I am hovering around 205 in the mornings and 208 at night.
 
Sumo Deadlifts:
275x8
275x8
315x8
375x6


Something weird was going on with my deadlifts today, really no clue at all. CNS felt great and so did everything else....weight just wasnt going up for some reason. Rest of the workout was great though.

Walking Lunges:
140x8
165x8
165x7
155x8

RG BB Rows:
155x8
185x8
225x8
225x8

DB Curls:
50x8
65x8
70x8
70x8

Decline Weighted Crunches:
20lb Medicine Ball w/ Partner throwing on my decline....

12 reps
15 reps
15 reps
17 reps



Decent workout...it took me a while to recover mentally from sucking absolute ass with the deadlifts...thats just sad. No clue what happened, I just lost focus/drive/care and couldn't press through it...**** never happens to me so I guess it was a one time fluke...
 
BB Shrugs
405x10
405x10
435x10
445x10 (PR:D:D)

Flat Bench
225x10
245x8
295 for 2 sets of 5 then to 315x5 (PR:D:D)

Hang Cleans --- these were weak today.
135x6
215x6
225x5

CG Bench
165x12
185x12
205x12

DB Laterals
35x12
35x12
35x12
30x12


Overall great great output today...everything felt light...weights were moving very very nicely.
 
nice session BJ!
 
bLacKjAck. said:
Front baby!

I will switch it up sometimes though...but if I do it from behind I will use a machine of some sort...
Click to expand...

Yeah, I always liked doing it from behind (no homo) on a smith machine.

You can always do like a sh*t ton more with the bar behind than in front, which is why I was inquiring.
 
Ok guys I have a question....

The bone that runs from the outside of the wrist all the way to the elbow...don't know what the real name is...well it is aching a bit today...it hurts a lot everytime I re-rack the bar after benching...

Well it is aching a bit today...you guys ever get this? If so, whats the deal?
 
bLacKjAck. said:
Ok guys I have a question....

The bone that runs from the outside of the wrist all the way to the elbow...don't know what the real name is...well it is aching a bit today...it hurts a lot everytime I re-rack the bar after benching...

Well it is aching a bit today...you guys ever get this? If so, whats the deal?
Click to expand...

Invalid Link Removed Invalid Link Removed
 
I haven't had that problem since highschool. I think it is caused by your hold on the bar, forces your arms to twist in a manner they do not want to.

Where do your elbows point when you bench? If not straight out to the sides, you might be causing a strain on your wrists when you bench.

Try using a different grip, or DB's for a little while.
 
I just realized what I THINK it is!

I totally forgot about this until I was thinking over and over about what I could've done to mess up my ulna...

Anyways, so I just remembered after a long conversation this guy told me I couldn't curl 195 correctly, and I ended up doing it...hurt really bad...but I did do it correctly...I had forgot about that until now...

that is more than likely what caused this pain..
 
bLacKjAck. said:
I just realized what I THINK it is!

I totally forgot about this until I was thinking over and over about what I could've done to mess up my ulna...

Anyways, so I just remembered after a long conversation this guy told me I couldn't curl 195 correctly, and I ended up doing it...hurt really bad...but I did do it correctly...I had forgot about that until now...

that is more than likely what caused this pain..
Click to expand...

freaking newb. no idea how u do this anyway. but ur a Noob lol
 
I have had really bad gas lately guys...been burping like crazy, farting like crazy...

its rediculous...

this whole thing has started since i got sick and hasn't stopped....maybe it has something to do with my stomach shrinking and now stretching back out???
 
Are you taking Whey protein?

I increased my whey protein intake during my current cycle (because ptor has gone through the roof), and everybody within a 5m radius suffers for it.
 
bLacKjAck. said:
Well yeh, but my whey intake hasn't changed anytime recently...

been getting bad bad cramps in my stomach too..
Click to expand...

Anything changing in your diet recently?

Or is this gonna be something like your forearm, and you totally forgot that you were doing 195lbs curls and and eating 30lbs of pinto beans? ;)
 
thesinner said:
Anything changing in your diet recently?

Or is this gonna be something like your forearm, and you totally forgot that you were doing 195lbs curls and and eating 30lbs of pinto beans? ;)
Click to expand...

lmao...nah...nothing has changed recently --- except like I said I got really sick for a couple days and didn't eat a good full meal for like 3+ days. So maybe its my stomach stretching back out...
 
Squats
225x10
275x8
315x6
335 for 3x5


BB Rows
185x8
205x8
225x8
235x8


RDL
225x6
315x6
355x6 ~Still getting used to these...they feel really good though...have never done them much --- lovin it

Narrow stance power squats to toes
225x6
265x6
285x6


BB curl
105x8
105x8
105x8~~~Just taking it really really light on these, my ulna is still in some pain from curling 195 the other day without warming up at all.~~~


----Workout went GREAT today guys...going to take the weekend off most likely...MIGHT workout on Saturday...we will see. I have a lot going on this weekend so it will suprise me if I can squeeze it when my gym closes at 4 on Sat.----
 
Weak sauce as usual
 
bLacKjAck. said:
who the hell told you that you could post in my forum?
Click to expand...

lol

sometimes i check out your workout log but dont post. Decided to post this time :D
 
Seated BB Press
185x8
195x8
205x8
215x8
~~~~~~~~~~~~
Dips
BW+70 x 8
BW+70 x 8
BW+135 x 8----\____PR:D:D : as far as doing two sets with only about 1.5 min of rest
BW+135 x 10---/
~~~~~~~~~~~~
Upright Rows
135x8
145x8
140x8
145x8
~~~~~~~~~~~
Close grip DB press w/ palms facing in
90x8
90x8
90x8
95x8

Great workout...those dips even felt easy, will be going up next week for sure...probably a lot :D
 
Sumo Deadlifts:
315x8
345x8
365x8
385x8

Walking Lunges:
140x8
165x8
165x7
175x8

RG BB Rows:
175x8
205x8
225x8
245x8

DB Curls:
50x8
55x8
55x8

Seated Plate Loaded Calf Raise:
4 Plates: 14
5 Plates: 9
5 Plates: 9
5 Plates: 9

Weighted Decline Situps:
35lb Medicine Ball
15-16-15-15

Felt really good today, I guess I just overestimated how much different it is to do multiple sets of high rep Deads, pretty difficult. The last set of RG rows I THINK is a PR, but don't quote me on that. Form was great today, everything felt very comfortable.
 
workouts are looking good man!
 
BB Shrugs
405x10
415x10
435x10
455x10 (PR:D)

Flat Bench
225x10
275x8
305x5 - 315x5 - 335x4 (PR:D)

Hang Cleans - Still workin on these! Output is up a good bit from last week though.
175x6
215x6
225x6 (PR:D)

CG Bench - These numbers are jaded a good bit because of them being after Shrugs/Bench/Cleans, pardon me but those 3 take a LOT out of you. Still pleased nonetheless.

165x12
195x12
215x12


DB Laterals
35x12
35x12
35x12
35x12


One helluva workout today, everything felt very very solid. Strength is going up nice and steady...I have been feeling amazing lately ---> no fatigue in/out of the gym. Sleep has been very deep and refreshing. Getting back to where I was before sickness.


cruisin...
 
bLacKjAck. said:
BB Shrugs
CG Bench - These numbers are jaded a good bit because of them being after Shrugs/Bench/Cleans, pardon me but those 3 take a LOT out of you. Still pleased nonetheless.
Click to expand...

that will do it for sure.

keep at it. solid sessions.
 
Thanks guys..

I feel really good right now, I have pushed myself really hard the past couple weeks. I am going to take next week and really solidify everything I have built on, maybe add a couple reps...but not really add any more weight. Then hit it hard again the following weeks.
 
Squats
275x10
315x8
315x6
345 for 3x6


BB Rows
185x8
205x8
225x8
235x7


RDL
225x6
315x6
355x6 ---- a lot more solid this week, felt great.


Narrow stance power squats to toes
225x6
275x6
295x6


High Cable Curls - basically the only bicep exercise I am allowed to do right now that doesn't aggrivate my nerves in my forearms.
90x8
90x8
90x8

^----in each hand.


Ended the week off with a bang, squats have ALWAYS been my big weakness, but I nailed them this week...and I feel that I have WAY more to give em. I hope to be repping 415x6 in a couple months...I really feel thats possible, bc I FINALLY have my form down for the first time ever, and I have made incredible progress the past few weeks...345 felt very light.

Have a great weekend!
 
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