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Jaybird88
09-12-2007, 03:43 PM
Ok, well after dumping an entire cup of coffee and ruining my laptop, I finally have my desktop up and running and can start posting my workouts again. I'm just gonna scratch all records I was keeping and start a new journal, as a **** ton of... **** has gone down and it just straight up time to move forward in life at an unprecedented rate. So... here goes everything!

I am currently a freshman at the University of Tennessee, Knoxville. I've been lifting for ~8 months and am fervently devoted to educated training and correcting myth and error.

I'll be recording sessions from tomorrow on, as today is my day off. Below is my training regimen. Straight forward Westside template(Skinny bastard variation). I'm more devoted to powerlifting than I am bodybuilding. So... there.

WS4SBIII
ME Upper Body
Flat DB Bench: (work up to 3xMax)
Incline DB Bench*
Bent Over DB Rows: (3x8)
Dips: (3x12)
BB Shrugs: (3x15)
BB Curls: (3x8)

DE Lower Body
Box Squats/Racks***: (5x3)
Platform Pulls: (5x3)
BB Rows: (3x8)
GHR: (3x8)
Weighted Ab Work

Upper Body Repetition
Flat DB Bench: (4x12)
Chin-ups: (3x8)**
Face Pulls: (3x8)**
One Arm DB Press: (3x10)
DB Shrugs: (3x8)**
Tricep Extensions: (3x12)**
Hanging Abs

ME Lower Body
Deads/Squats***: (work up to 3xMax)
Good Mornings: (3x8)
Front Squats: (3x10)
Pull Throughs: (3x8)
Abs

*(perform 2 sets of max reps.(Choose a weight you can perform for 15-20
reps on the 1st set. Use the same weight for both sets and rest
3-4 minutes between sets).

**Superset one exercise from “Group 1” with one exercise from “Group
2.”

***Alternate Box Squats and Rack Pulls on DE Lower; likewise, switch between Squats and Deads on ME Lower. Do so weekly.

Jaybird88
09-13-2007, 03:55 PM
UTK Session 1 - Repetition Upper
--------------------------------
Flat DB Bench:
1x20 - 40's
1x10 - 40's
1x8 - 40's
Tricep Extensions:
3x8 - 45
DB Shoulder Press:
3x6 - 27.5's
Flat Bar Curlz:
1x5 - 75
1x5 - 95
2x5 - 85
1x5 - 75(alternating Drag Curlz)

On the last set of curlz, I alterated one drag curl after every normal curl, so techinically I did 10 total. Arms are cashed right now. I'm gonna try to head back tonight and get in some pull-ups and some ab work, maybe even some racquetball. Good workout.

TJ2389
09-13-2007, 07:05 PM
heading back again?...thats some dedication

redFury
09-13-2007, 09:42 PM
Great to see you back on here Jay!!! UT all the way... except when they play the Illini, the Bucks, or the Huskers :p

TommyBoy
09-13-2007, 09:50 PM
Nice lifting bro.

Jaybird88
09-13-2007, 10:10 PM
TJ2389, red, TB - Thanks fellas! Its great to be back on here. I've missed having complete records of everything and the sense of accomplishment I get when I look back over them. Thanks for droppin in!

North
09-13-2007, 11:09 PM
Redfurry - Go huskers!:thumbup:

Keep on lifting heavy jaybird

Jaybird88
09-16-2007, 12:00 PM
From Friday...

UTK Session #2 - Lower
-----------------------
Squats:
1x10 - 135
1x2 - 225
1x1.5 - 265(PR)
1x5 - 225
1x10 - 135
BB Lunges:
1x10 - 95
1x10 - 115
1x10 - 135
Bent- Over Calf Raises:
1x10 - 340
1x10 - 360
1x10 - 380
1x10 - 400(stack)
Standing Calf Raises:
Can't remember numbers
Harsh Ab Work

Pretty good day. On the squat PR, the first attempt was sloppy so I didn't count it completely. The second rep, I managed to go down about 85-90%, so I count it :) Everything else went well, considering I cannot walk today as my calves are pretty much curled up and walking isn't an option at this point. Anyways, hit it again tomorrow!

GOAL REACHED!
gators suck...

Bako Lifter
09-16-2007, 12:11 PM
I bleed orange too. Orange and blue :).

Awesome squat PR dude.

Oh ya, and they just made up a WSFSB3 on Elitefts.com It's like the newest version or whatever, might wanna check it out.

redFury
09-16-2007, 09:11 PM
Very impressive Squatting Jay! Thats awesome!!

Coke
09-17-2007, 05:24 AM
Wish you the best down at the Univ of Tennessee and with your new training program.

Jaybird88
09-17-2007, 06:09 PM
UTK Session #3 - ME Upper
--------------------------
DB Incline Press:
1x10 - 40
1x10 - 45
T-Bar Row**:
3x12 - 45
DB Rear Flies**:
3x12 - 25's
Shrugs:
2x15 - 145
1x15 - 165
Flat Bar Curlz:
1x8 - 75
1x8 - 85
1x5 - 75(alternating drag curlz)
Flat Bench:
1x5 - 95
1x2 - 145
1x2 - 165
1x2.5 - 175(spot)(rep PR)
Machine Press:
1x10 - n/a
1x5 - n/a
1x1 - n/a
Weighted Dips:
1x5 - BW+25
1x5 - BW+45
1x5 - BW+55(PR)
Ab Work

** = superset

Long ass session. Lifting with my partner, Jared, who recently decided to also start a journal(http://www.wannabebigforums.com/showthread.php?t=96460) and not be a btich. Followed him around at them kinda ****in around to waste time till he was done. Still, quality work here. A lil overwork every once in a while never killed anyone.

Flat Bench is at the end cause I had to wait on him to get his DB work outta the way for a spot. Still, I did surprisingly well and I REALLY feel the progress comin along with my bench since I started this program. Finally, I don't feel hopeless about my bench being so stagnate.

redFury
09-17-2007, 08:37 PM
great PR man... I remember when you were so pissed about your bench too.

I can't wait to see you over 200+ very soon... keep pushing!

Jaybird88
09-18-2007, 10:53 AM
red - Yep! But now I finally have hope again.

Jaybird88
09-18-2007, 01:04 PM
Just had a thought and thought I would post on it and see what feedback I get.

Whenever I do Decline situps and other related ab work, The first thing to wear out is my hip flexors. Its really hampering my ability to do alot of ab work. Is this normal? I mean, is it just because of weak or lagging hip flexors or am I doing something wrong? If it is weak flexors, is there anything in particular I can do to strengthen them or speed the process of strengthening them? Thanks for the feedback.

bigmoney
09-18-2007, 02:19 PM
http://www.texaslonghornsgear.com/texaslonghorns.jpg

I bleed orange too.
Lol, Good lifting in here.

Jaybird88
09-18-2007, 06:51 PM
UTK Session #4 - DE Lower
--------------------------
RDL:
1x8 - 145
1x8 - 195(great speed)
1x8 - 215(great speed)
BB Lunges:
1x8 - 115
2x8 - 145

Supposed to do vert jumps but I don't really know where to do them. So... I need to figure out a substitute. If any of you have any ideas, lay them on me. Short day.

Lones Green
09-18-2007, 10:14 PM
good to see someone else from knoxville on here! we need to workout sometime dude. nice lifting.

jroddy3
09-19-2007, 11:47 AM
Well I guess that makes 3 of us Knoxville boys. We gotta do deads together next time bro, I'm startin to fall in love with them.

Jaybird88
09-20-2007, 01:34 PM
UTK Session # 5 - Repetition Upper
----------------------------------
Flat DB Bench:
4x12 - 30's(go higher)
Face Pulls**:
2x8 - 25
1x8 - 30
Chin-ups**:
3x8 - BW
DB Lat Raises:
4x12 - 15's
DB Shrugs**:
3x10 - 45's
DB Triceps**:
3x12 - 45's(rep PR)
Weighted Leg Swing Ab Machine Thing:
1x20 - 20
1x15 - 30
1x10 - 40
1x10 - 50

Tomorrow I plan on maxing on deads and the following is the progression I believe I shall follow. We shall see.

Dead Progression:
135x10
215x2
245x1
265x1
285x1
305x1
325x1

redFury
09-20-2007, 03:06 PM
Balls out man... hit that 325 Jay!

jroddy3
09-20-2007, 03:35 PM
Yes we shall Jay, you got it. I will be pushin you through it tomorrow bro.

Coke
09-21-2007, 05:07 AM
Stay on it and you'll be at a whole new level come next spring/summer...happy you got a new training partner.

Jaybird88
09-21-2007, 07:23 PM
UTK Session #6 - ME Lower
--------------------------
Deads:
1x10 - 145
1x2 - 215
1x1 - 255
1x1 - 275
1x1 - 345(PR)
1x1 - 355(PR)
1x0 - 365(didn't budge)
1x0 - 365(moved MAYBE an inch. legs are cashed)
Front Squats:
1x10 - 145
1x8 - 175(PR)
1x5 - 195(PR)
Good Mornings:
1x8 - 145
1x5 - 165(lower back fried)
2x8 - 145
Bent Over Calf Raises:
1x10 - 320lbs
1x10 - 360lbs
1x10 - 400lbs
Standing Calf Raises:
1x10 - 208lbs
1x10 - 232lbs
1x10 - 256lbs
Weighted Leg Lifts:
1x20 - 20lbs
1x20 - 50lbs
1x20 - 60lbs
Decline Sit-Ups:
1x20
1x25
1x30

What a fcukin fantastic fcukin night! Huge PR's set in two lifts and I'll be damned if there ain't a kegger callin my name tonight :) I feel huge this night. Goal almost reached.

Jaybird88
09-23-2007, 02:02 AM
I may be a wee bit inebriated at the moment, but I just had my first baconator a short while ago, and I'm pretty sure I'm in love. Thanks to Tommyboy and company that made me first look into it.

Jaybird88
09-24-2007, 01:18 PM
Little update before I go lift...
I'm now starting to focus on my diet alot more as I begin my climb in weight. Eating random junk obviously isn't working, so I reckon its time I organize the junk I eat. :) I'll be posting in my fitday for the first time in a good while to help keep things in order. I spent last night building a plan for what I'm gonna eat, as its very easy to predict as I eat the same **** everyday. Oh well, I'll count it a blessing.

redFury
09-24-2007, 01:40 PM
Wow... your front squats are really impressive Jay! Great deads PR too...

jroddy3
09-24-2007, 01:40 PM
Optimus Prime says, "EAT BACONATERS!!!!" Lol. But then again, what does Optimus Prime know?

Jaybird88
09-24-2007, 02:44 PM
red - Hey, thanks fella!
Jro - Optimus knows all....don't you forget it!

UTK Session #7 - ME Upper
--------------------------
Flat DB Bench:
1x10 - 45's
1x10 - 50's
1x5 - 55's(PR)
1x5 - 60's(PR)
Incline DB Bench:
1x5 - 45's
1x10 - 40's
1x10 - 35's
T-Bar Rows**:
4x12 - 45
Rear Delt Flies**:
4x12 - 10's
BB Shrugs:
1x15 - 145
1x15 - 155
1x15 - 165
BB Curls:
1x8 - 75
1x8 - 85
1x5 - 75(alternating drag curls)

** = superset

Lovely day. Its pretty obvious my upper body strength is really starting to take off now. Its about damn time. I'm hopin a 205 flat bench is gettin within reach. It shall be a happy day! GOOD DAY, SIRS!

Lones Green
09-25-2007, 03:41 AM
nice benching dude, when is it gonna start acting like it's fall here.

Jaybird88
09-25-2007, 12:27 PM
Well, yesterday was my first day at TRYING to monitor my diet and follow a plan. Although I did not stick to the original plan, I still got the amount of micros I had shot for. It doesn't look healthy right now(and it isn't), but I'm on a college campus and I'm making due with what I've got(which is a heluvalot of fatty foods). I'm gonna have my protein shipped up here soon to supplement my lack thereof, along with my fish oils and possibly my multivitamin. I'll post my plan along with a link to my fitday profile. We shall give it another go today.

P.S.
Halo 3 pwns.

Lones Green
09-25-2007, 03:39 PM
you ever try moe's on campus? burritos are perfect, you can even get double meat.

Jaybird88
09-26-2007, 02:37 PM
For future reference...

Men
Weight 114 123 132 148 165 181 198 220 242 275 SHW
--------------------------------------------------------------------------------
Elite 1064 1157 1246 1394 1527 1642 1731 1824 1890 1946 2033
Master 981 1064 1146 1279 1400 1505 1593 1675 1736 1786 1857
Class 1 882 953 1025 1152 1257 1350 1422 1505 1554 1598 1670
Class 2 777 838 904 1009 1102 1190 1257 1323 1367 1411 1472
Class 3 672 733 788 887 965 1036 1097 1157 1196 1229 1279
Class 4 590 639 689 772 838 904 953 1003 1047 1075 1119

I didn't lift yesterday because I couldn't motivate myself to walk to the gym for what would have been a twenty minute workout. I've amended my workout a tiny bit to switch box squats in for vert jumps and alternate squats with deads every other week. I feel this will keep me motivated and still serve as a very effective program. We shall see I suppose!

Jaybird88
09-27-2007, 11:45 AM
UTK Session #8 - Repetition Upper
---------------------------------
Flat DB Bench:
4x12 - 40(rep PR)
Face Pulls**:
1x8 - 25
1x8 - 30
1x8 - 35
Pull Ups**:
3x8 - BW
DB Lat Raises:
4x12 - 15's
DB Shrugs**:
1x12 - 45
1x12 - 50
1x12 - 55
Tricep Extensions**:
1x8 - 45
1x8 - 50
1x8 - 55(PR)
Weighted Leg Swing:
1x20 - 20
1x15 - 30
1x10 - 40
Just about to puke here.

Went and lifted on an empty stomach. Still had a good session but I felt on the border of puking when I walked back to my dorm. I decided to step it up a notch on the tri's, as I'm really starting to buckle down and push my bench up and even out my big three(kinda).

Also, I've made a change to my deadlift goal. Even though I didn't get the 365 the other night, I think I should go ahead and bump it up, considering adding ten more pounds isn't all the big of a deal at this point. So, it has been raised to 405. The big 4 plates. It shall be a mighty day. I would like to be within twenty pounds of it by Christmas, which I believe is possible as long as I stick to my schedule. Things are gettin exciting! The long term goal is multiple plates in all of my big three(2 on bench, 3 on squat, 4 on deads). Off I go to greatness!

Jaybird88
11-02-2007, 08:29 PM
UTK Session #9 - ME Lower
--------------------------
Deads(wave loaded):
1x10 - 135(WU)
1x4 - 195
1x3 - 205
1x2 - 215
=====
1x4 - 205
1x3 - 215
1x2 - 225
=====
1x4 - 215
1x3 - 225
1x2 - 235
Front Squats:
3x10 - 135
Shrugs:
2x20 - 135

Back. Tried a new approach I just read about. Beat the **** outta me, even with the light weight. I know I've lost alot, but I really feel it will fly back if I can get rededicated. Things are stable now, so if I can make my schedule and stick to it, things should really flow easily for me. Lately, my problem is my sleeping hours. They are so screwed up it ridiculous.

Dinner
------
Milk - 300cal
Powerade -240cal
Digiorno Pizza - 820cal

Jaybird88
11-04-2007, 06:35 PM
Jesus H. Holy Fcuk I'm sore. I'm definitely feelin Friday's deads, as light as they were. Just got back from hometown, bought a new blender and 7 Digiorno pizzas for the room. I'm tearin one up as we speak. My protein will be up here tomorrow and it shall be time to progress.

Workout Schedule
-----------------
Monday: 10:00-11:30
Tuesday: 1:00-2:30
Thursday: 1:00-2:30
Friday: 10:00-11:30

Dinner
------
DiG pizza - 820cal
GP Tea - 170cal
Powerade - 240cal
---------------
Total = 1230cal

Starting tomorrow, I'll be keepin up with everything I eat all day. Below are some delicious tidbits:

Resting Metabolic Rate = 1820cal
Training Burns = 780cal
TEF = 182cal
TOTAL Daily Caloric Needs = 2782cal/day
Target Daily Intake = 3082cal/day
Weekly Surplus = 2100cal


Goals
-----
2 month: 146lbs
4 month: 158lbs
6 month: 170lbs
1 year: 185lbs

Current Weight: 136lbs

Jaybird88
11-05-2007, 06:55 AM
Breakfast
---------
1 cup scrambled eggs - ~460cal
Some hasbrowns - ~113cal
Powerade - 120cal
------------------
Breakfast #2(estimated calories)
------------
3 pancakes - ~1000cal
Cherry Topping - ~200cal
2 Turkey Sausage Patties - ~100cal
Small bowl of Chicken Dumplings - ~390cal
6 Baby Carrots - ~10cal
2 Eggs - 200cal
------------
Dinner
------
2 Double Cheese Krystals - 620cal
1 Chili Cheese Pup - 210cal
1 Large Fry - like...200cal?
1 Coke - 175cal
------
Total thus far: ~3773cal

Good day. Missed my workout due to an eye appointment. Surgery is an option.

Jaybird88
11-06-2007, 11:23 AM
Lunch
------
DiG pizza - 820cal
Powerade/Tea - 60cal
Lay's Chips - 230
----------------
Dinner
------
Cheeseburger - 475
Fries - 498
2 polynesian sauce - 220cal
---------------------------
Snack
------
Mini Chili Bowl - 220cal
Mini Ravioli - 190cal
-------------------
Total: 2713

redFury
11-06-2007, 03:27 PM
Glad to see you're back posting man... how's school going? DiG is a great way to gain weight.

Jaybird88
11-07-2007, 03:09 PM
Lunch
------
Large Turkey Ranch and Swiss - 450cal
Dragon Sobe - 270cal
---------------------
Lunch #2
---------
Pasta - no idea
Chicken Patty - no idea
Riblets - no idea
Dinner
------
DiG Pizza - 860cal
Tea - 120cal
-------------
Total: ~2400cal

Bad diet day.

Jaybird88
02-27-2008, 04:30 PM
My Return.....part deux
Ok, so I've been back lifting steady for a few straight weeks and have been making gains and recording my progress by hand in my sketchbook for class. I'm starting to lean on it to take up space in my book instead of my sketches, so I'm gonna start using this thing again. Plus, its much easier to record on here as I type like....4x as fast as I write. Feedback never hurts either. :)

I figure I might as well post up all my sessions since I've been back at it, as I like having them on here for reference. I probably won't post much feedback about my lifts from hereon, as I always found it a bit boring. I may, though. So, here we go!

Supplement Wish-List
---------------------
AtLarge Nitrean, Chocolate, 4.6lbs($50)
AtLarge ETS, ($35)
AtLarge Fish Oil($10)
AtLarge MultiPlus ($15)
Biotest BCAA's ($30)

Never really been much of a supplement person, but hey, might as well give it a shot!

For future reference:
RAW/Belt - 3/27/07 - Present - Goal
Bench: ------- 165 --- 185 ---- 205
Squat: ------- 200 --- 265 ---- 315
Dead: -------- 225 --- 355 ---- 405

Jaybird88
02-27-2008, 04:44 PM
ME Upper - Day 1
Flat Bench:
1x8 - 115
1x5 - 135
1x3 - 145
1x3 - 155
1x0 - 165
Cable Rows:
1x12 - 96
1x12 - 108
1x12 - 120
1x12 - 108
Dips:
4x12 - BW
Incline Bench:
1x7 - 95
1x5 - 95
Curls:
2x10 - 65
1x8 - 65
Shrugs:
2x15 - 135
1x20 - 135

1/31/08

Jaybird88
02-27-2008, 04:46 PM
DE Lower – Day 2
Rack Pulls:
1x10 - 135
1x5 - 205
1x5 - 225
1x5 - 245
1x5 - 255
BB Rows:
1x8 - 95
1x8 - 115
1x8 - 135
RDL:
1x8 - 95
1x8 - 115
1x5 - 115
1x3 - 115

2/1/08

Jaybird88
02-27-2008, 04:49 PM
ME Upper - Day 3
Flat Bench:
1x10 - 115
1x5 - 135
1x3 - 145
Cable Rows:
1x12 - 96
1x12 - 108
1x12 - 120
1x12 - 132
Incline Bench:
1x10 - 95
1x5 - 105
1x2.5 - 105
Dips:
3x10 - BW
Shrugs:
3x15 - 135
Curls:
3x8 - 65


2/4/08

Jaybird88
02-27-2008, 05:56 PM
DE Lower – Day 4
Rack Pulls:
1x10 - 135
1x3 - 225
1x3 - 245
1x3 - 275
1x3 - 295
1x3 - 315
BB Rows:
1x8 - 135
1x8 - 145
1x8 - 155(PR)
RDL:
1x8 - 135
1x5 - 155
1x3 – 165

2/6/08

Jaybird88
02-27-2008, 05:59 PM
Repetition Upper - Day 5
DB Press:
1x10 - 35's(wu)
1x12 - 45's
1x12 - 40's
1x12 - 35's
1x12 - 30's
**Chin-Ups:
3x8 - BW
**Face Pulls:
2x8 - 40
1x8 - 45
BB Military Press:
1x10 - 65
3x10 - 75
DB Shrugs:
1x8 - 65's
3x10 - 65's
Tricep Pulldowns:
1x12 - 40
2x12 - 40

** = Superset

2/7/08

Jaybird88
02-27-2008, 06:00 PM
ME Lower - Day 6
Squats:
1x10 - 135
1x8 - 155
1x6 - 185
1x2 - 195
Front Squats:
1x8 - 95
2x8 - 135
Good Mornings:
1x8 - 95
2x8 - 115

2/9/08

Jaybird88
02-27-2008, 06:03 PM
ME Upper - Day 7
Flat Bench:
1x8 - 115
1x5 - 135
1x1 - 155
1x6 - 135
Cable Rows:
1x12 - 108
1x12 - 120
1x12 - 132
1x12 - 144
Dips:
4x12 - BW
Incline Bench:
1x8 - 95
1x3 - 115
1x5 - 95
Shrugs:
3x15 - 135
Curls:
3x8 - 65

2/12/08

Jaybird88
02-27-2008, 06:05 PM
DE Lower – Day 8
Box Squats:
1x10 - bar(wu)
1x8 - 135
1x5 - 185
1x4 - 205
1x3 - 235(PR)
BB Rows:
1x12 - 135
1x12 - 155
1x12 - 175(PR)
RDL:
1x8 - 135
1x8 - 145
1x8 – 155

2/13/08

Jaybird88
02-27-2008, 06:10 PM
Repetition Upper - Day 9
DB Press:
1x10 - 35's(wu)
1x11 - 50's
1x7 - 45's
1x5 - 45's
1x8 - 40's
1x4 - 40's
1x9 - 35's
1x2 - 35's
1x1 - 35's
**Chin-Ups:
3x8 - BW
**Face Pulls:
3x8 - 45
BB Military Press:
1x10 - 65
2x10 - 85
1x9 - 85
DB Shrugs:
1x10 - 65's
1x10 - 70's
1x10 - 75's
Tricep Pulldowns:
1x12 - 40
2x12 - 45

** = Superset

2/14/08

Jaybird88
02-27-2008, 06:12 PM
ME Lower - Day 10
Deads:
1x10 - 135(wu)
1x5 - 185
1x5 - 225
1x3 - 245
1x3 - 225
Front Squats:
2x8 - 115
1x8 - 135
Good Mornings:
1x8 - 115
2x8 - 135

2/15/08

Jaybird88
02-27-2008, 06:15 PM
ME Upper - Day 11
DB Bench:
1x8 - 35's
1x6 - 40's
1x5 - 50's
1x3 - 55's
Incline DB Bench:
1x15 - 35's
1x8 - 35's
Cable Rows:
1x12 - 108
1x12 - 120
2x12 - 130
DB Curls:
1x16 - 15's
1x12 - 20's
Dips:
4x12 - BW

2/18/08

Jaybird88
02-27-2008, 06:17 PM
DE Lower – Day 12
Rack Pulls:
1x8 - 135(wu)
1x6 - 225
1x3 - 275
1x3 - 295
1x3 - 315
1x3 - 335
BB Rows:
1x8 - 135
2x8 - 155
RDL:
1x8 - 135
1x8 - 155
1x8 – 175(PR)

2/20/08

Jaybird88
02-27-2008, 06:20 PM
Repetition Upper - Day 13
Flat Bench:
1x8 - 115(wu)
1x6 - 135
**Chin-Ups:
3x8 - BW
**Face Pulls:
3x8 - 40
BB Military Press:
1x10 - 65
1x10 - 85
2x10 - 95
DB Shrugs:
2x10 - 70's
1x10 - 65's
Tricep Pulldowns:
1x12 - 45
2x12 - 50

** = Superset

2/22/08

Jaybird88
02-27-2008, 06:21 PM
ME Lower - Day 14
Squats:
1x8 - 135
1x5 - 185
1x3 - 205
1x1 - 225
Front Squats:
3x8 - 135
Good Mornings:
3x8 - 135

2/23/08

Jaybird88
02-27-2008, 06:23 PM
ME Upper - Day 15
Flat Bench:
1x10 - 115
3x5 - 135
Cable Rows:
1x12 - 108
1x12 - 120
1x12 - 132
1x12 - 144
Dips:
5x10 - BW
Shrugs:
3x20 - 135
Curls:
1x8 – 65
1x8 - 75
1x8 - 65

2/25/08

Jaybird88
02-27-2008, 06:25 PM
DE Lower – Day 16
Box Squats:
1x8 - 135
1x5 - 185
1x5 - 215
1x5 - 235
1x5 - 255(PR)
BB Rows:
1x8 - 135
1x8 - 155
1x8 - 175
RDL:
1x8 - 135
1x5 - 165
1x3 – 185(PR)

2/26/08

OK! We are now up to date. From here on, this thing will be updated each time I lift.

Jaybird88
02-29-2008, 12:10 PM
Repetition Upper - Day 17
**Chin-Ups:
3x8 - BW
**Face Pulls:
2x8 - 40
1x8 - 45
BB Military Press:
3x10 - 95
DB Shrugs:
3x10 - 70's
Lat Pull:
1x10 - 120
1x10 - 130
1x4 - 150
Tricep Pulldowns:
1x12 - 40
1x12 - 45
1x12- 50
Cable Curls:
1x16 - 60
1x16 - 70

** = Superset

2/28/08

TheLion
02-29-2008, 12:18 PM
good lifting, but....


ROLL TIDE!!!

Jaybird88
02-29-2008, 12:42 PM
Lion...

You are hereby exhiled!

:ninja:

Jaybird88
03-01-2008, 10:38 AM
ME Lower - Day 18
Deads:
1x8 - 135
1x5 - 225
1x1 - 275
1x1 - 295
1x3 - 265
1x5 - 245
Front Squats:
1x8 -135
2x8 - 155
GM's:
1x8 - 135
1x8 - 155
1x8 - 175(PR)

Jaybird88
03-04-2008, 10:13 PM
DE Lower – Day 19
Rack Pulls:
1x10 - 135
1x5 - 225
1x5 - 245
1x5 - 275
1x5 - 295
1x5 - 315
1x5 - 355
1x1 - 405(PR)
BB Rows:
1x8 - 135
1x8 - 165
1x8 - 135
RDL:
3x8 - 135

Calves
Abs

Woo! 4 plates felt great!

TheLion
03-04-2008, 10:28 PM
nice rack pulls bird

...............
..........
........
roll tide

redFury
03-05-2008, 08:52 AM
Nice rack pulls Jay! Thats some serious weight!

Jaybird88
03-07-2008, 01:48 PM
Repetition Upper...kinda - Day 20
**Wide Grip Chin-Ups:
3x8 - BW
**Face Pulls:
1x8 -45
2x8 - 55
BB Military Press:
1x10 - 95
1x10 - 105
1x10 - 95
BB Curls:
1x15 - 65
1x8 - 85
1x4 - 85
Hammer Curls:
1x16 - 17.5
1x14 - 17.5
Cable Curls:
1x16 - 40
1x12 - 50
1x6 - 60

Abs

** = Superset

3/6/08

Jaybird88
03-08-2008, 09:54 AM
ME Lower - Day 21
Squats:
1x10 - 135
1x5 - 185
1x5 - 215
1x3 - 235
1x1 - 255
Front Squats:
3x8 - 155
Good Mornings:
3x8 - 155

3/7/08

TheLion
03-08-2008, 09:45 PM
good workout



ROLL TIDE

Ben Moore
03-09-2008, 09:04 PM
Just want to say nice work and...

GO VOLS!!!
*I was born a Volunteer and will always be a Volunteer. Try and make it back to at least one game a year.

Jaybird88
03-11-2008, 07:31 PM
You're a good man, Mr. Moore.

I missed yesterday and decided to combine them into one today. Jeez.

ME Upper and DE Lower - Days 22 and 23
Box Squats:
1x10 - 135
1x5 - 225
1x5 - 255
1x5 - 275(PR?)
1x5 - 295(PR)
1x2 - 315(PR)(failed on 3rd)
RDL:
1x8 - 135
1x8 - 165
1x8 - 185
BB Rows:
3x8 - 135
Dips:
4x12 - BW
Cable Rows:
1x10 - 108
1x10 - 120
1x10 - 132
BB Curls:
1x15 - 65
1x10 - 85
1x5 - 105(lots of help)
Tricep Pulldowns:
1x10 - 50
1x10 - 55
1x10 - 60(PR?)

Abs

Running:
3laps - ~3 minutes
2laps - ~2 minutes

I'm sure I could destroy my previous max squat now. I blew through 255 last week and box squats felt awesome and caught quite a few glances. With Spring Break PANAMA '08 next week, I'm kickin it into overdrive and trying to burn off what tiny bit of fat is on me right now, thus the running. I hate running. So much. So so much.

Jaybird88
03-12-2008, 08:17 PM
A bit of commentary...

I decided to tally up all of my gains/losses and see how things are progressing. Keep in mind, these weren't necessarily calculated using my maxes, just the most weight I've used yet. A lot of the time, as with movements such as Front Squats, Chins, etc., they are supplementary movements and thus, I don't max in them. So, without further ado, my progress:

http://i6.photobucket.com/albums/y230/Jameson559/Gainspic.jpg

Jaybird88
03-26-2008, 12:39 PM
I thought I had a hernia, and thus haven't resumed lifting yet. I went and got it checked and its just a pulled muscle somewhere under my abs. I resume lifting tomorrow, probably with a light full body routine until Monday.

EDIT--

**** that, on second thought. I'm jumpin back into normal routine tomorrow.

Jaybird88
03-31-2008, 09:19 PM
ME Upper - Day 24
Flat DB Bench:
1x10 - 40's
1x10 - 50's
1x5 - 60's
1x3 - 65's(PR)
Incline DB Bench:
1x15 - 35's
1x10 -35's
Cable Rows:
1x10 - 108
1x10 - 120
1x10 - 132
Dips:
2x10 - BW
1x10 - BW+25
1x10 - BW+45
Shrugs:
3x15 - 135

Weight is up to a record 147.5lbs. 2.5lbs away from my goal. The weight is actually sticking. Woo! Max deads this friday.

Jaybird88
04-01-2008, 08:31 PM
DE Lower – Day 25
Rack Pulls:
1x10 - 135
1x8 - 225
1x5 - 275
1x5 - 315
1x0 - 405(grip gave out)
BB Rows:
3x8 - 135
RDL:
3x8 - 135

Abs

Ugh. Its official. Grip training has absolutely got to be integrated. I know it should be anyways, but its now to the point that its holding me back and now I gotta make up for it. Ugh. Anyways, it was a decent session, though slightly disappointing.

Night weight: 148.5

Ben Moore
04-01-2008, 09:07 PM
Nice work though. Try just doing some holds with 225 at the end of your normal workout. do you use straps at all? If so, ditch them.

Jaybird88
04-01-2008, 09:56 PM
The only time I put on straps is when I'm bent on lifting a weight with little regard for anything else. For example, the 275's-405 were with straps... I know I shouldn't. I guess I just have a hard time holding back on the weight for something so "minor" as my grip....atleast it feels minor. Thanks though, Ben. I just gotta quit bein a **** head and do it.

Ben Moore
04-01-2008, 10:01 PM
You'll be surprised how everything including pressing goes up when your grip does.

TheLion
04-01-2008, 10:49 PM
keep it up bro, roll tide

Jaybird88
04-03-2008, 09:45 PM
Repetition Upper - Day 27
Flat DB Bench:
1x10 - 40
1x12 - 45
1x12 - 50(+6r PR)
1x9 - 55(PR)
1x3 - 55
**Chin-Ups:
2x8 - BW
1x8 - BW +25
**Tricep Pushdowns:
3x8 - 55
BB Military Press:
3x12 - 95
DB Shrugs:
1x10 - 65
2x10 - 70
Face Pulls:
3x12 - 55

** = Superset

Jaybird88
04-04-2008, 11:36 PM
ME Lower - Day 28
Deads:
1x10 - 135(wu)
1x2 - 225
1x1 - 275
1x1 - 295
1x1 - 325
Front Squats:
1x8 - 135
1x8 - 155
1x8 - 165
Good Mornings:
1x8 - 135
1x8 - 155
1x8 - 165

I'm juuuust about back to where I was before I fell out of lifting this last time. Once I hit 355 again, everything will be progress from thereon. I honestly think I could get it right now if I trained the first part of the lift, rather than focusing only on Rack Pulls. I'll be doing some different movement in the coming weeks to improve, and I'll most likely max squats next Friday, which I am verrrry optimistic about. Who knows, maybe 3pps is in my squatting future ;)

Coke
04-07-2008, 11:32 AM
... Who knows, maybe 3pps is in my squatting future...

No question, 275 squats are just around the corner from what I can see...props on stepping to it.

Jaybird88
04-07-2008, 06:54 PM
ME Upper - Day 29
Flat DB Bench:
1x10 - 40's
1x8 - 50
1x5 - 55
1x5 - 65
Incline DBBench:
2x10 - 35's
Dips:
3x12 - BW
Gironda Curls:
3x8 – 65
Shrugs:
3x15 - 135

Abs(believe it or not)

I'm effin pumped. Tonight was a great workout, despite not going as high on flat press due to lack of spot. Still, I was about to bust outta my shirt and was definitely gettin some looks. Woo!

In other news, I got a "job" with a website called ChaCha. Anyone can text in any APPROPRIATE question, and a human performs a series of searches and returns to you with an answer and the citation, should you wish to investigate further. I am that person(or as they call us, "guides"). So, should you have any question, just text it to 242242(its free) and you should have an answer within 3-5 minutes.

*plug over*

TheLion
04-07-2008, 08:34 PM
good job bro. glad you got some looks from those homely tennesse girls, haha

o yea, roll tide

bjohnso
04-07-2008, 08:40 PM
What's ChaCha? Like private investigation?

Nice front squats too. That's a movement I always have trouble with, on the rare occasion that I do them.

Coke
04-08-2008, 06:07 AM
Fine upper body training man.

Jaybird88
04-08-2008, 11:32 AM
Thanks fellas. DE Lower tonight.

Jaybird88
04-08-2008, 07:31 PM
DE Lower – Day 30
Box Squats:
1x10 - 135
1x5 - 225
1x5 - 265
1x1 - 295
BB Rows:
1x8 - 135
2x8 - 165
RDL:
3x8 - 165

Abs(2 nights in a row)

Felt really weak tonight. Think I'm trying to get sick. I might put off maxing squats a week or two, considering how heavy the boxes felt. Oh well, gotta keep going.

TheLion
04-08-2008, 07:58 PM
how tall was that box?! thats a really heavy box squat bro. props. your rows are strong as well

Jaybird88
04-08-2008, 08:49 PM
I have to use benches, cause our gym doesn't have actual boxes, so its probably 18 inches? I wish I had a twelve to do an actual box squats, but I gotta make do. It works though :)

Jaybird88
04-08-2008, 09:00 PM
Oh yea! I nearly forgot........



GO LADY VOLS!!!!!!!!!! NATIONAL CHAMPS '08!!!!!!!!!

Coke
04-09-2008, 06:07 AM
Looking quite strong with them movements dude, especially pound for pound.

Jaybird88
04-10-2008, 10:21 PM
Repetition Upper - Day 31
Flat DB Bench:
1x10 - 40
1x12 - 50
1x11.5 - 50(+2r PR)
1x1 - 55
1x12-45
**Chin-Ups:
3x8 - BW
**Face Pulls:
1x8 - 55
2x8 - 60
BB Military Press:
1x10 - 95
1x10 - 105
1x10 - 95
DB Shrugs:
3x10 - 70
Tricep Extensions:
3x8 - 45

** = Superset

Guys, I've made a post about it in the bodybuilding forum, but mili presses are incredibly uncomfortable and don't show any sign of getting better. If you have any advice on good strength and bulk builders for shoulders, lemme know. All help appreciated!

Ben Moore
04-10-2008, 10:30 PM
Oh yea! I nearly forgot........



GO LADY VOLS!!!!!!!!!! NATIONAL CHAMPS '08!!!!!!!!!

Isn't that thier 8th title??? Awesome!!!

Jaybird88
04-10-2008, 10:54 PM
Hell yea it is.

bigmoney
04-10-2008, 11:00 PM
try 1 arm db press with a neutral grip if regular overhead press hurts

bjohnso
04-11-2008, 12:32 AM
Repetition Upper - Day 31
Flat DB Bench:
1x10 - 40
1x12 - 50
1x11.5 - 50(+2r PR)
1x1 - 55
1x12-45
**Chin-Ups:
3x8 - BW
**Face Pulls:
1x8 - 55
2x8 - 60
BB Military Press:
1x10 - 95
1x10 - 105
1x10 - 95
DB Shrugs:
3x10 - 70
Tricep Extensions:
3x8 - 45

** = Superset

Guys, I've made a post about it in the bodybuilding forum, but mili presses are incredibly uncomfortable and don't show any sign of getting better. If you have any advice on good strength and bulk builders for shoulders, lemme know. All help appreciated!

Standing military press? Stand with your heels almost touching, clench your butt cheeks together like it your first day in general population, flex your quads, keep your abs tight. I'll link you to one of my videos if you want - that's a strong lift for me and I think I've got the form down pretty well.

Jaybird88
04-11-2008, 10:00 PM
ME Lower - Day 32
Squats:
1x10 - 135(wu)
1x5 - 185
1x1 - 225
1x1 - 275(PR +10w)
1x3 - 245
Front Squats:
1x8 - 135
1x8 - 165
1x8 - 185
Good Mornings:
3x8 - 135

TheLion
04-12-2008, 12:18 AM
heck yea bro. good PR man

Coke
04-13-2008, 11:14 AM
heck yea bro. good PR man

No kidding, nice job overall!!

Jaybird88
04-14-2008, 08:15 PM
ME Upper - Day 33
Flat Bench:
1x10 - 40's
1x8 - 50's
1x5 - 60's
1x3 - 65's(unassisted PR +3r)
Incline DB Bench:
1x10 - 40's(pr)
1x7 - 40's
Bent Over DB Rows:
1x8 - 50(+5w PR)
1x8 - 60(+15w PR)
1x8 - 65(+20w PR)
Dips:
3x12 - BW
Shrugs:
1x15 - 135
1x2 - 225
1x2 - 225
1x2 - 225
1x2 - 225
Gironda Curls:
3x8 – 65

Abs

Great night. DB Presses felt fantastic and I set an unassisted PR. It was also the first time I had done DB Rows in a long time, so I set some pretty nice PRs, though I don't take much from the records. Shrugs were all grip work, thus the strange rep scheme. I'm also very happy with myself for going tonight. Its pretty damn cold out and the 5 minute walk was a challenge itself, not considering its also a Monday night and I skipped all my classes today. So... I'm in a very happy place with my lifting right now. If I can get my squats and deads on track, which I think I am juuuust about to do, I'll be set for awhile.

TheLion
04-14-2008, 09:14 PM
dang kid. thats a lot of bold! good job

tide

Jaybird88
04-15-2008, 06:22 PM
DE Lower – Day 34
Rack Pulls(Knee Height):
1x10 - 135
1x5 - 225
1x3 - 275
1x1 - 315
1x1 - 405
4" Platform Pulls:
1x10 - 135
1x8 - 185
1x5 - 185
BB Rows:
3x8 - 135

Abs

Pretty good night. My grip is definitely getting much better, as the 405 came up quick, aside from the fact that I JUST about hurt my back on it. I need to remember to be careful, maybe throw on the belt I go that high next time. Platforms felt good, and I could definitely feel my weakness in them. My back was already pretty beat up from racks, and I really just wanted to try them and see my form. Stayed light on rows cause I was straight fried. Still sticking with abs, so thats pretty cool.

TheLion
04-15-2008, 06:36 PM
4 plates on the rack. nice

redFury
04-15-2008, 07:06 PM
Definitely put the belt on for 400+ ... nice work champ. What are you studying down at ut again?

Coke
04-16-2008, 06:15 AM
Good back day dude.

bjohnso
04-16-2008, 09:57 AM
Nice rack pulls mang. I can count all the people I've seen do that in person on one hand.

Jaybird88
04-17-2008, 09:22 PM
Repetition Upper - Day 35
DB Press:
1x12 - 40's(wu)
1x12 - 45's
1x12 - 50's
1x7 - 55's
1x5 - 55's
**WG Chin-Ups:
3x8 - BW
**Face Pulls:
1x8 - 55
2x8 - 65
One Armed DB Press:
2x12 - 25's
2x12 - 30's
**DB Shrugs:
3x10 - 70's
**Tricep Extensions:
3x10 - 45

** = Superset

Egh... ****ty night. I came in feeling unmotivated and not concentrating at all, so the flat presses were depressing. I was really hoping to get 55's 12 times, but oh well. I buckled down and wanted to make the rest of the session decent atleast. The DB presses went well, until the last rep of the last set, when I believe I strained myself a bit, fighting for a rep. Its a bit sore, so we shall see how it feels in the morning.

TheLion
04-17-2008, 10:13 PM
i have a tendency to super set when i'm unmotivated. not sure why that is? rest up. dont get hurt. that slows things down

Kiaran
04-18-2008, 01:59 PM
Hey man, just stopping in to see what's up in here. Rack pulls are pretty killer up above there. What's your current 1RM on deads? Definitely toss your belt on if you're in the 95+% range of your 1RM on a movemetn; just my opinion. No sense in getting injured when it might be prevented. How do you like the DB Pressing compared to BB Pressing? I used to only do DB work. Definitely keeps things symmetrical. Don't worry bout the motivation on last session, bro. That sort of **** comes and goes in waves, you know? Can't always be pumped. You'll fire it up here on the next one and if not that one, then the one after that ;)

bjohnso
04-18-2008, 04:19 PM
Good effort even so. Pullups and face pulls looking good.

Jaybird88
04-18-2008, 05:33 PM
ME Lower - Day 36
Deads:
1x10 - 135
1x5 - 225
1x3 - 255
1x3 - 265
1x3 - 275
1x1 - 285
Good Mornings:
1x8 - 135
1x8 - 165
1x8 - 185
Front Squats:
1x8 - 135
1x8 - 165
1x8 - 185
Pull-Throughs:
1x8 - 35
1x8 - 45
1x8 - 55
Abs

The deads felt pretty heavy, but I just wanted to get in some good reps to push my body a bit. I pushed hard on front squats and GM's and am pleased with how they went. Tonight was the first night with pull-throughs and I'm not sure how I feel about them. I'm gonna watch some videos of people doing them to make sure I've got the form. Overall, I'm pleased with the night.

Jaybird88
04-18-2008, 05:38 PM
What's your current 1RM on deads?
I pulled 325 a couple weeks ago, but pulled 355 in December. So..I'm working my way back to it.



How do you like the DB Pressing compared to BB Pressing?

I looooooove DB presses compared to BB. I just cannot seem to progress with it, but I'm doing fine with DB's. Weird, eh?



Don't worry bout the motivation on last session, bro. That sort of **** comes and goes in waves, you know? Can't always be pumped. You'll fire it up here on the next one and if not that one, then the one after that ;)

Haha, thanks man. I appreciate it.

bjohnso
04-18-2008, 07:09 PM
You have some serious strength with the goodmornings and front squats.

Kiaran
04-19-2008, 12:16 PM
Impressive on those front squats, dude. That **** ever annoy your shoulders holding it there that long? Drives mine nuts...although I am sure it's similar to placing the bar on your neck, right? At first it hurts then everything just adapts to it and you can put whatever the hell you want there? Anyway, solid on the deads, bro, they're coming along. On the pull throughs, just make sure you're moving with the glutes and hammies. www.EliteFTS.com probably has some good articles/vids on it.

Jaybird88
04-19-2008, 01:17 PM
BJ - Thanks man!

Kiaran - As much good as they do for my hams and quads, Front Squats and GM's are more psychological training for me than anything. Why? Because they hurt like hell! I cannot breathe when I front squat, just from the amount of pressure I'm under, plus my shoulders take quite the beating. But like you said, you just get used to it and quit being a little bitch. I consider them my chance to practice pushing through pain.

bjohnso
04-19-2008, 02:04 PM
LOL, yep, front squats for anything more than a single are pretty tough.

Jaybird88
04-21-2008, 07:14 PM
ME Upper - Day 37
Flat DB Bench:
1x10 - 40's
1x5 - 55's
1x5 - 60's
1x5 - 65's(unassisted PR +2r)
Incline Bench:
1x10 - 40's(tweaked my elbow, decided to call it quits)
Bent Over DB Rows:
1x8 - 60
1x8 - 65
1x8 - 70(PR +5w)
Dips:
3x12 - BW
Shrugs:
1x10 - 135
3x5 - 225(Grip work)
1x15 - 135
BB Curls:
3x8 – 65
Cable Curls:
1x20 - 50

Abs

Im glad I got the PR's, but I gotta find something to keep my energy up throughout the workout. Right now, I finish my first movement and boom, I'm dead on my feet. Any advice is appreciated. I'm kinda thinking caffeine pills. I'll probably post something in the supplement forum.

bjohnso
04-21-2008, 07:44 PM
It's always good to see some PRs!



Im glad I got the PR's, but I gotta find something to keep my energy up throughout the workout. Right now, I finish my first movement and boom, I'm dead on my feet. Any advice is appreciated. I'm kinda thinking caffeine pills. I'll probably post something in the supplement forum.

Dextrose and caffeine (I like the powder).

Jaybird88
04-21-2008, 08:06 PM
Dextrose and caffeine (I like the powder).

Is there a commercial preprepared mixture or do I buy the two separate and mix them? If so, what's a good brand?

bjohnso
04-21-2008, 09:44 PM
Is there a commercial preprepared mixture or do I buy the two separate and mix them? If so, what's a good brand?

I got them both from http://www.supplementdirect.com/. I don't mix them. I load up on carbs with oatmeal about 2 hours before I work out. About 20 minutes before my workout I take the caffeine, and right before my workout I'll drink maybe like 30g of dextrose mixed with protein powder. You don't want to take the caffeine with food because it then it won't do anything.

The dextrose and caffeine are so cheap they're almost free.

Jaybird88
04-21-2008, 09:55 PM
I got them both from http://www.supplementdirect.com/. I don't mix them. I load up on carbs with oatmeal about 2 hours before I work out. About 20 minutes before my workout I take the caffeine, and right before my workout I'll drink maybe like 30g of dextrose mixed with protein powder. You don't want to take the caffeine with food because it then it won't do anything.

The dextrose and caffeine are so cheap they're almost free.

Awesome, thanks big man. That's probably what I'll do then.

Coke
04-22-2008, 06:02 AM
Effort(s) are looking very nice man.

deeder
04-22-2008, 11:09 AM
Nice ME work last couple of workouts Jay.

Caffeine is definitely what you need! And lots of it! I take 200-400mg (1 or 2 pills) before pretty much every workout and suffer when I forget to take some.

Ben Moore
04-22-2008, 11:22 AM
Repeat after me: Caffeine and Ephedrine are our friends...

Dirk Pitt
04-22-2008, 01:03 PM
Nice job on the PR's man.

Jaybird88
04-22-2008, 03:29 PM
Coke - Thanks man! Thanks for dropping in.

Ben, Deeder - Thanks guys, I'll be getting some caffeine pills very soon.

Dirk - Thanks, dude. Glad ya stopped by.

Jaybird88
04-22-2008, 06:19 PM
No lifting tonight. My allergies have flared up and I have a load of **** due tomorrow. I'll go tomorrow.

Jaybird88
04-23-2008, 07:12 PM
No lifting again. Feel worse. Try to get back in it tomorrow.

Jaybird88
04-25-2008, 08:42 PM
Ok, I guess this is a week off for me :) My sinuses are settling so now I will resume Monday. I guess a little rest couldn't hurt.

bjohnso
04-25-2008, 10:44 PM
My allergies have flared up too - and I didn't even know I had allergies!

Jaybird88
04-28-2008, 07:32 PM
Well, I headed out the door to go to the gym and got hit with 50mph winds and rain. So... I'm guessing I'll double up tomorrow since I don't have class. Ugh.

Kiaran
04-28-2008, 11:17 PM
Man, everyone's getting sick right now. ****ing pollen in the air and ****. Sorry you're heads all messed up right now, bro. Take your time and definitely ease back into it.

bjohnso
04-29-2008, 05:59 AM
When does all this end, usually? I've never had allergies before (that I know of), but already I've been sick for nearly a week, I've got a nasty eye infection, my nose had a nice bleed this morning, and my throat hurts. I have to rub this goo in my eye, it's gross.

redFury
04-29-2008, 08:40 AM
50mph winds are no fun... seems like some nasty weather was all around. We actually got some snow yesterday.

Jaybird88
04-29-2008, 03:03 PM
ME Upper - Day 38
Flat DB Bench:
1x8 - 45's
1x5 - 55's
1x5 - 60's
1x5 - 65's(last 3 had help from spot)
Incline Bench:
2x10 - 40's(PR +3r)
Bent Over DB Rows:
3x8 - 65
Dips:
3x10 - BW+25
Shrugs:
1x15 - 135
2x10 - 185
Alternated Cable Curls:
1x20 - 50
1x10 - 70

First day back in over a week. Everything felt ok, though a little weak on the DB Presses, which I guess was to be expected. I'm a day behind right now, so I might go again later tonight and get DE Lower done. That's a bit of a stretch though. Weight is down a few pounds from poor diet, sickness, and stress over the past couple of days, but I'm not TOO worried about it.

Lones Green
04-29-2008, 03:26 PM
get the v-type!

Jaybird88
04-29-2008, 03:33 PM
Yea, I was leaning that way as I naturally have a more....V-type stance.

Ben Moore
04-29-2008, 09:09 PM
Jump in the June meet - you'll have a blast and learn a ton.

Dirk Pitt
04-30-2008, 03:32 PM
Glad to see you back in the gym. Hopefully the allergies / sickness get better.

Jaybird88
04-30-2008, 06:57 PM
DE Lower – Day 39
Box Squats(~18"):
1x8 - 135
1x5 - 225
2x3 - 255(good speed)
2x3 - 245(better)
1x3 - 235(very good)
4" Platform Pulls:
1x5 - 135
1x5 - 185
4x3 - 205(PR +20w)(fast)
BB Rows:
1x8 - 135
2x8 - 145
RDL:
3x8 - 145

I'm very happy with tonight. If anyone sees ANYTHING that could change to optimize this day, please post it. I like the way it is structured and I think the lifts compliment each other pretty well. I could have gone heavier on the platforms, but I wanted to focus on speed and form. I tried to perfect my form on the RDL's based on Rippetoe's Starting Strength, but I need to go ahead and start bumping up the weight on them. The rows felt fine, except I could probably go ahead and do 3 sts of 145.

redFury
04-30-2008, 11:13 PM
Just a thought... might want to throw some Kroc Rows (20 rep DB rows basically) instead of the barbell rows. I really love those.

Lones Green
05-01-2008, 03:49 AM
Just a thought... might want to throw some Kroc Rows (20 rep DB rows basically) instead of the barbell rows. I really love those.

do em' heavy, theres nothing like em

Jaybird88
05-01-2008, 09:42 AM
red, Lones - I might do that. What if I did them instead of Bent DB rows on Mondays? I guess they are the same thing, just high rep?

Lones Green
05-01-2008, 11:27 AM
red, Lones - I might do that. What if I did them instead of Bent DB rows on Mondays? I guess they are the same thing, just high rep?

thats fine. do them as heavy as you possibly can. theres a video on youtube of him doing them, if you want to see the setup. usually i do a warmup set, and then grab a heavy DB and go for as many reps as i can. if you can do more than 20, its too light.

Kiaran
05-01-2008, 11:31 AM
Do you do your shrugs with the bar? If you do, then how do you avoid tagging the parts? Nice job on the speed with your squats, man. How come you throw in an upper body move (rows) on your DE Lower days?

Jaybird88
05-01-2008, 12:49 PM
Lones - Cool. That sounds good.

Kiaran - Honestly, I guess just because I happen to be in the rack that day and its easiest. Haha, I'm not totally sure what motivated me to do that. Think its a bad idea? And with the shrugs, I just pull them up and whatever gets snagged, gets snagged and comes along for the ride. :) My arms are pretty long, so I don't have too much trouble with it.

Jaybird88
05-01-2008, 07:59 PM
Repetition Upper - Day 40
DB Press:
1x12 - 40's(wu)
1x12 - 45's
1x12 - 50's
1x10 - 55's
1x1 - 55's
**WG Chin-Ups:
3x8 - BW+25
**Face Pulls:
1x8 - 55
1x8 - 60
1x8 - 65
One Armed DB Press:
2x12 - 30's
2x12 - 35's(PR)
**DB Shrugs:
3x10 - 70's
**Tricep Extensions:
3x10 - 50(PR)

** = Superset

Good night. Presses felt rough as usual, but everything else went pretty well. Its my Upper nights that make me feel like hell the whole time, like im sick and my vision gets kinda...speckly and fuzzy. It puts a damper on things. This is my last night at UTK, as my final final is in the morning. I think a high fat diet is contributing to my ****ty upper days, and I'll have better control over my preworkout nutrition. I've been trying to soak up what I can relating to nutrition, pre and post WO, but if anyone cares to lay it out for me in black and white, I can be sure I'm not an idiot. :) Thanks guys.

redFury
05-01-2008, 11:15 PM
grats on finishing up the year man... what are your plans for the summer?

Jaybird88
05-02-2008, 07:53 AM
red - Well, I'm thinking about doing my first meet in September in Knoxville, so I'll probably be training my booty off for that. Aside from that, probably just working with the occasional road trip. I might be headed up to Illinois in a couple weeks. Where is it you are located again?

Jaybird88
05-02-2008, 10:58 PM
ME Lower - Day 41
Squats:
1x10 - 135
1x5 - 225
1x1 - 255
1x1 - 275
1x1 - 285(PR +10w)
1x20 - 135
Front Squats:
1x8 - 135
1x8 - 155
Pull-Throughs:
1x8 - 60

Cut it short tonight. Its been a loooong day and I haven't fully recovered from DE. Plus I got lazy. I cut myself slack tonight. Home sweet home!

Dirk Pitt
05-03-2008, 12:02 AM
Nice job on the squat PR man. Hope you have a sick ass summer break.

redFury
05-04-2008, 07:26 PM
Wow nice PR! That's a crapload more than I can do right now. Closing in on 2xBW squat!

bjohnso
05-04-2008, 07:59 PM
Great squatting. You are very strong.

Kiaran
05-04-2008, 08:53 PM
You're catching up fast on that Squat! 285 isn't light for sure. Nice job, bro. Also, nice work with your other PRs on the one-arm press and extensions. Those things tear my elbows a new one, lol.

Jaybird88
05-04-2008, 09:15 PM
Dirk, red, bj - Thanks a load guys! That means a lot!
Kiaran - Yea, dude. I like them so much better than mili's. Mili's KILLED my shoulders.

Ok, well now that I'm pretty positive I'm gonna participate in my first meet, I am starting to think about changing my training from focusing on putting on size, to putting on strength. My goal meet is on September 13, and I aim to lift in the 148 class. So with 19 weeks left,I think I may change to a more complete Westside program, as the one I'm currently doing is meant for carrying over into other sports. If anyone has any pointers or thoughts on this, pllllllease throw it all in. I'm already nervous :). I will write out my plans for the week just to have them for reference, and hopefully scrutiny from you, the public ;)

So, here is what I've come up with. My Westside prototype plan.

ME Bench
Heavy pressing movement:
BB Bench or Floor Press – Work up to single (WU,3,3,1,1,1)

Triceps Movement:
Extensions or Skullcrushers or Pulldowns – 4x12

Shoulders:
Incline DB Press – 2x5

Lats and Upper Back:
Weighted Pull-Ups or DB Pullovers – 3x6
DB or BB Shrugs – 3x8

DE Lower Body
Box Squats(45 secs rest):
Week 1 – 135 for 8x2 reps
Week 2 – 145 for 8x2 reps
Week 3 – 155 for 8x2 reps
Week 4 – 165 for 8x2 reps
Week 5 - 135 for 8x2 reps
Week 6 - 145 for 8x2 reps
Week 7 - 155 for 8x2 reps
Week 8 - 135 for 8x2 reps
Platform Deads (5x3)
GHR: (3x8)
Abs

DE Bench
BB Bench:
9x3, chains or mini bands:
3x3 – Index on smooth
3x3 - Thumbs extended from edge of smooth
3x3 – Pinky on ring

Triceps Movement w/ BB:
JM Press or BB Tricep Extensions – 3x5
Triceps Movement w/ DB:
DB Extensions or Rollbacks – 3x8

Lat Work:
DB,BB Rows or Weighted Pull-Ups – 3x8

Rear Delts and Biceps:
H-Rolls or Rear DB Flies– 3x8
Hammer Curls – 3x8

ME Lower Body
Good Mornings or Rack Pulls: (Work up to max)
Front Squats: (3x10)
Pull-Throughs: (3x8)
Abs

I've tried my best to understand Louie and hopefully I have managed to get the spirit of the WS philosophy in this. I may post this up in Powerlifting forum, but I hope you guys will gut this and tell me what is necessary and what isn't. Or, if I need something else or have completely missed an idea. Anything guys. Thanks a million!

Jaybird88
05-05-2008, 08:39 PM
Meet Prep ME Upper - Day 1
Flat Bench:
1x3 – 95
1x3 – 135
1x1 – 145
1x1 – 155
1x1 - 165
Incline Bench:
2x5 -50's
Tricep Extensions:
1x12 – 50
1x12 – 45
2x12 – 40
Weighted Pull-Ups:
1x6 – BW+25
2x6 – BW+45
DB Shrugs:
1x8 – 70’s
1x8 – 75’s
1x8 – 80’s(PR)

First day back on the barbell felt good. The weight went up quick and I felt I had a lot better leg drive than before, maybe from the DB's? Either way, I'm very optimistic about my new plan. Again, advice is encouraged! Thanks guys!

jbrin0tk
05-05-2008, 08:47 PM
Hey man, I'm no westside expert (or any kind of expert, haha!), but the routine you have going there looks pretty solid. I know that for ME bench days you would cycle more than one ME exercise. For example, one cycle might consist of flat bench, floor press, 2board press, and benching with band tension. Those are just examples, though. Your lifts are really looking solid. I know you listed two different ME lifts, but I wasn't sure if you knew about switching several exercises. Not trying to be critical at all. Of course, in order to bench with bands, chains, or boards, you have to have access to them, haha! I don't know if you do or not. Good stuff though, man, keep it up!

Jaybird88
05-05-2008, 08:54 PM
Hey man, I'm no westside expert (or any kind of expert, haha!), but the routine you have going there looks pretty solid. I know that for ME bench days you would cycle more than one ME exercise. For example, one cycle might consist of flat bench, floor press, 2board press, and benching with band tension. Those are just examples, though. Your lifts are really looking solid. I know you listed two different ME lifts, but I wasn't sure if you knew about switching several exercises. Not trying to be critical at all. Of course, in order to bench with bands, chains, or boards, you have to have access to them, haha! I don't know if you do or not. Good stuff though, man, keep it up!

Hey, thanks dude! I had the general idea of cycling movements, but I definitely appreciate the examples. Thanks for dropping in!

Dirk Pitt
05-05-2008, 10:17 PM
That's sweet that you want to compete. Unfortunately I am a newb so I can't really help you any with the Westside :( . Good luck with the training and the meet bro :thumbup:!

bjohnso
05-06-2008, 06:12 AM
Starting Westside? Good stuff. I have yet to start that.

With strength comes size, if you eat right.

Kiaran
05-06-2008, 07:37 PM
Hell yeah with the Westside, man. It's been doing great things for my moves, so I know it'll help you too. That's cool you're entering a competition. When is it going to be and are you going to compete in gear or not? One of these days I'll get the balls to enter in one. I think I'd just get my ass kicked, but it'd probably be a blast. Definitely true what bjohns said about gaining size on Westside if you eat well.

Jaybird88
05-06-2008, 08:46 PM
Dirk - Thanks dude!
bj - Yea dude. I wanna compete in the 148's though, so... we'll see.
Kiaran - I PLAN on getting the gear hopefully pretty soon, as I have no idea how to work in it. I'm totally stoked though. Its Sept. 13th at the Knoxville Convention Center in Knoxville, TN. Where are you located again?

Meet Prep DE Lower – Day 2
Box Squats(2" below parallel):
1x2 – 135 (slow out of the hole)
1x2 – 135 (better)
1x2 – 135 (better)
1x2 – 135 (IN THE ZONE!)
1x2 – 135 (all were quick from here on)
1x2 – 135
1x2 – 135
1x2 – 135
4" Platform Pulls:
1x8 - 135
5x3 - 225(PR +20w)(strong, belt on during 2nd-5th set)
GHR:
3x8 – BW+25

Grip Work:
Static DB Holds:
2 - 80's - 20 secs
Plate Pinches:
2 - 10's - 20 secs

Lones Green
05-07-2008, 03:59 AM
dude order that suit and get to my gym. free shipping on all orders over $30 at elitefts right now.

Dirk Pitt
05-07-2008, 07:01 PM
Nice job with the PR on box squats. Those looked good.

bjohnso
05-07-2008, 07:34 PM
Nice platform pulls. I take it those are deadlifts off a platform.

Jaybird88
05-07-2008, 08:45 PM
lones - I wish I had the cash dude. I'm fighting for it right now.
Dirk - Thanks dude!
bj - Yep, I just stand on two stacked plates and pull.

Lones Green
05-08-2008, 04:06 AM
how many workouts do you plan on coming to my gym for? you probably need to get used to a monolift, you can unrack the weight and i can pull the power cage back so its like a monolift.

lil' power
05-08-2008, 09:09 AM
Jay, justing lurking around, congrats on decision for the Sept SPF meet. I'm doing the SPF meet in June up in Gatlinburg.

Watch out, sounds like Lones is going to turn the gym into a powerlifting pit. He was showing me the mini bands and DE speed bench yesterday.

Lones Green
05-08-2008, 12:34 PM
Jay, justing lurking around, congrats on decision for the Sept SPF meet. I'm doing the SPF meet in June up in Gatlinburg.

Watch out, sounds like Lones is going to turn the gym into a powerlifting pit. He was showing me the mini bands and DE speed bench yesterday.

i'm still hoping for an oly platform i can do deadlifts on, and a real power rack!

Jaybird88
05-08-2008, 09:56 PM
Lones - What does your split look like? I'd like to pick the same day for both of us, and maybe come up once or twice a week? Probably once since gas prices are breaking my balls.

Lil - Welcome! Glad to have another local. Yea, I'll be in g-burg for the June show.

Meet Prep DE Upper - Day 3
Flat Bench:
1x3 - 95(index on smooth)(great speed)
1x3 - 95(thumb extended from smooth)(great speed)
1x3 - 95(pinky on ring)(great speed)
JM Press(first time):
3x5 - 95
DB Extensions:
3x8 - 55(PR)
BB Rows:
1x8 - 135
2x8 - 155
H-Rolls(first time):
1x8 - 15's
1x8 - 20's
1x8 - 25's
Hammer Curls:
1x8 - 30's
1x8 - 25's
1x8 - 20's

I feel pumped tonight. Speed was great on the bench, but I'm pretty sure I was doing the JM Press wrong, even though my tri's felt fatigued when I got to DB extensions. Hopefully, Lones, you can give me some pointers on it when I come up. Everything else felt fine. I also bought 80 200mg tablets of caffeine which I definitely think helped. Hopefully, my bench will start moving up. All in all, I'm satisfied.

bjohnso
05-08-2008, 10:48 PM
Nice benching, man. You use 25s for H-rolls? WTF? I use 12s. LOL!

Dirk Pitt
05-08-2008, 10:55 PM
Nice workout dude! How do you like the H-Rolls? I really love them, but I tend to more reps (15) with less weight. I do them twice a week though, I may have to start going heavy with less reps on one of the days.

Lones Green
05-09-2008, 03:56 AM
yeah man its no problem to show you JM presses, but the thing is, even in JM's video he says you don't have to do them perfect to see results with them. if you use a close grip, keep the elbows at 45 degrees, and bring the bar down to the sternum, you'll still see results.

Jaybird88
05-09-2008, 10:15 PM
bj - Haha, I plan on doing what Halbert does and go heavier with limited ROM one day, and lighter with max ROM another.

Dirk - They are wicked dude! They really wear me down, but I do like them.

Lones - Yea, I just feel sloppy when I do them. Plus they hurt the eff outta my elbows.

No lifting tonight. It was my g/f's senior night and it realllly wore me down. Heavy Racks tomorrow.

Lones Green
05-10-2008, 09:54 AM
sunday- squat
monday- ME bench
wednesday- DL
thurs- DE bench/shoulder stuff

also, we're far enough away from the meet where we can switch it up if we need to, pulling instead of squatting, and we could do that on saturday instead of sunday, etc. we'll figure something out.

Jaybird88
05-10-2008, 08:12 PM
Meet Prep ME Lower - Day 4
Rack Pulls(few inches below knees):
1x8 - 135
1x3 - 225
1x1 - 275
1x1 - 315
1x1 - 365
1x1 - 405(PR from this depth)
1x1 - 415(PR +10w)
Front Squats:
3x8 - 135
Pull-Throughs:
1x8 - 50
1x8 - 60
1x8 - 70

BINGO!

bjohnso
05-10-2008, 08:36 PM
Awesome rack pulling. Where is the bar set at?

Lones Green
05-11-2008, 10:32 AM
good workout. beat that posterior chain!

Jaybird88
05-11-2008, 06:35 PM
Ok, ME Bench tomorrow. I'm stoked.

Right now though, I need to put some thought into my grip training. I love the static holds with DB's and I think they are helping, but that's about it. I try to get as much benefit out of my straight up pulling work, but I'm not sure I get the maximum benefit. Is there any supplementary work that would fit in well with my program or am I doing all I can? The meet is in 17 weeks, my golden goal would be 405, but I'm afraid my grip is going to be the limiting factor. What can I do to optimize my grip training?

Lones Green
05-11-2008, 06:56 PM
static holds with as heavy as you can on a barbell. make sure to hook your overhand. heavy DB rows will work the grip. farmers walks as well. static holds are probably your best bet though. try seeing how long you can hold 315.

Jaybird88
05-11-2008, 09:54 PM
static holds with as heavy as you can on a barbell. make sure to hook your overhand. heavy DB rows will work the grip. farmers walks as well. static holds are probably your best bet though. try seeing how long you can hold 315.

I don't think I can hold it at all. Thats what I'll do though.

Lones Green
05-12-2008, 04:00 AM
I don't think I can hold it at all. Thats what I'll do though.

just set some pins real high and go for it!

Coke
05-12-2008, 06:06 AM
Super rack pulls.

Jaybird88
05-12-2008, 08:58 PM
Meet Prep ME Upper - Day 5
Flat Bench:
WU
1x3 – 95
1x3 – 135
1x3 – 145
1x1 – 155
1x1 - 165
1x1 - 175
Skullcrushers w/EZ Curl:
1x8 - 45
1x8 - 65(awful form)
1x8 - 45
One- Armed DB Shoulder Press:
1x8 - 25
1x8 - 30
1x8 - 35
Pulldowns:
1x12 - 50
1x12 - 55
DB Pullovers(first time):
1x8 - 30
1x8 - 35
1x8 - 40
DB Shrugs:
3x8 – 80’s(rep PR)

Good night. I'm convinced I could set a new bench PR, but I don't want to push it too soon; might as well go with the slow flow. My back is still killing from saturday, so I'm currently wrapped with cellophane and an icepack thanks to my lovely g/f. The skullcrushers really hurt my elbows, but my tri's were pretty shot afterward, so they will stay. I have no clue whether I was doing the pullovers right. They seem pretty straight forward and I did feel some tightness in my lats. I just need to watch some video on them and get it pinned down. All in all, I'm pleased.

Dirk Pitt
05-12-2008, 11:58 PM
Nice workouts dude. Those rack pulls over the weekend were SICK!

bjohnso
05-13-2008, 06:19 PM
Nice benching. What did your girlfriend do to you?

Jaybird88
05-13-2008, 10:42 PM
Dirk - Thanks dude! Yea, they left me feeling sick :)
bj - She wrapped cellophane wrap around me to hold an ice pack to my back so I could move around.

Meet Prep DE Lower – Day 6
Box Squats(2" below parallel):
1x2 – 145(all of these were strong and quick)
1x2 – 145
1x2 – 145
1x2 – 145
1x2 – 145
1x2 – 145
1x2 – 145
1x2 – 145
4" Platform Pulls:
1x8 - 135
1x3 - 185
1x3 - 225
1x3 - 235(PR +10w)
1x3 - 245(PR +20w)
1x3 - 255(PR +30w)(fight from hell)
GHR:
1x8 - BW+35
2x8 - BW+45(PR)
Static DB Holds:
1x20sec - 80
1x20sec - 90(PR)
1x20sec - 100(PR)

Good night. The grip is coming along well, as is the pulling. Bands get here tomorrow, which I'm excited about. I ordered 2 mini's, 2 light, and 2 average, so my DE work is going to become a lot more...DE'ish. My back has fully recovered, which is a big relief, and it feels stronger than ever. I might go to the gym tomorrow for some abs, since I've fallen out lately. All in all, I am pleased.

Dirk Pitt
05-14-2008, 12:02 AM
Damn, looks like you got some huge PRs. Your deadlift should come right along between the rack pulls the other day and the platform pulls today. Nice job on the grip work too.

Coke
05-14-2008, 05:50 AM
All in all, I am pleased.

As well you should be man, looking good.

Jaybird88
05-15-2008, 06:52 PM
dp, Coke - Thanks guys!

Meet Prep DE Upper - Day 7
Flat BB Bench:
WU with minis
1x3 - 55 + minis (index on smooth)
1x3 - 55 + " (thumb near smooth)
1x3 - 55 + " (pinky on ring)
1x3 - 65 + " (same grip sequence)
1x3 - 65 + "
1x3 - 65 + "
JM Press(first time):
1x8 - 95
2x8 - 105
Straight Bar Pressdowns:
1x8 - 55
1x8 - 65
1x8 - 70
Weighted Pull-Ups:
3x8 - BW +35
H Rolls(bigger ROM):
3x8 - 10's
Hammer Curls:
1x8 - 25's
1x8 - 20's
1x8 - 15's

Awesome awesome awesome awesome awesome! My first night with bands went off without a hitch and I am in love. It felt wicked pulling those bad boys out and catching glances defined by curiosity and confusion. Bench work felt quick and powerful, and I really look forward to adding some weight. JM Presses felt much more clean this weak and my first time doing pressdowns with a straight bar left my tri's feeling fried. By the time I got to the Pull- ups, my arms were toast and most of the reps were partials. Apart from being followed around by the local pedophile, I am pleased with the night.

Oh yea, quick question:
The way I had my bands set up, I had the minis connected, at both ends, to the same DB. So really, I allowed the bands to drape over the sleeve and connect at the same DB, rather than choke one end and connect with the other. Is this what is meant by "doubled" minis?

Kiaran
05-15-2008, 10:40 PM
Mmmmmmmm, PRs....lol. I do love Westside. I'll be back at it down the road once I get my endurance back, bro. Meanwhile, you're gonna crush every PR you ever had :) Nice work, man. Don't hold back on that bench, just throttle up and go for it. Next thing you know, you're pushin 225 easy. For the band setup on the bench, yeah, you do not choke the minis on the bench. Sounds like you had it right. Just fold the mini in half around the DB, and pull the two ends over the bar, then load your weight over the bands. That's how I like it anyway.

Jaybird88
05-15-2008, 10:48 PM
Ok, here's what I'm planning for ME Lower tomorrow. I need some help deciding for sure.

Either:
Squats: working up to 1xMax
or
GM's: working up to 1xMax

For accessory work, I'm thinking:

Walking Lunges
GM's if I do ME Squat
Calf Presses?

Maybe some grip work

I dunno. Its all in the air. Any thoughts?

Dirk Pitt
05-16-2008, 01:47 AM
Nice workout. Bands are cool, I have only done them once or twice at Kiaran's, but eventually I want to get some to take to the gym with me. I would say go for the squats tomorrow, but what do I know?

Jaybird88
05-17-2008, 09:19 AM
Meet Prep ME Lower - Day 8
Reverse Band GM's:
WU
*Add Average Bands
1x10 - 135
1x8 - 185
*Add Light Bands
1x5 - 205
1x3 - 225
1x1 - 245

I missed last night due to my g/f graduating, so I went in early today and just knocked some heavy work out. This was my first time doing any kind of reverse band work, and I learned A LOT, not the least of which being bands have serious potential to make you look straight up goofy as hell if you aren't careful. I was happy though, as it was a new movement and I enjoyed it. I felt them a lot in my lower back, which I suppose is due to the bands; am I correct in assuming so? No accessory work since today is the Strawberry Festival(google it - Tennessee Strawberry Festival....yea, not kidding) and everyone in town is at the parade, so motivation was lacking to say the least. Plus, I played indoor soccer a couple nights ago for the first time in a looooong time, and my legs are still hurting from that beating. Oh well, pick it up next week I suppose. Hopefully, new squat pr next Thursday, as I'm leaving Friday for Illinois.

Jaybird88
05-20-2008, 12:28 AM
Meet Prep ME Upper - Day 9
Flat Bench:
WU
1x3 – 135
1x3 – 145
1x1 – 165
1x1 - 175
1x1 - 185(PR matched)
Reverse Band Floor Press:
*Add minis
1x8 - 95
*Remove minis, add lights
1x8 - 135
1x5 - 185
1x3 - 205(these felt great)
1x10 - 135
Tricep Extensions:
4x12 – 50(big rep PR)
DB Pullovers:
1x8 - 50(+10w PR)
1x8 - 45(+5w PR)
1x8 - 40
DB Shrugs:
3x10 - 100's(+20w PR)

Just got back from the gym. Yea, it was a late one :) The benching went well. 185 felt pretty damn heavy, but it went up pretty evenly. The Floor Presses were awesome, but a little awkward to get started since the squat rack required my g/f to sumo deadlift the weight into position(impressive :)) Pretty dangerous, but we didn't have much of a choice. Lots of PR's in the accessory work, which is neat. My tri's are realllly growing. Its getting to the point where I have a little wad of muscle right above my elbow. Looks kool :) The Pullovers might get replaced, as they put a lot of uncomfortable stress on my back and I don't think I'm doing them well enough for my lats to truly benefit. All in all, I am very pleased.

Coke
05-20-2008, 05:54 AM
Nice to see the multiple PRs bro.

bjohnso
05-20-2008, 06:00 AM
Great ME bench work. I've got to get on some kind of planned routine.

Dirk Pitt
05-20-2008, 09:58 AM
Nice job man. PR's blowin up all over the place in here!

Jaybird88
05-20-2008, 03:52 PM
Coke, bj, Dirk - I really appreciate the support guys. It means a lot.

Jaybird88
05-20-2008, 07:54 PM
Meet Prep DE Lower – Day 10
Box Squats(2" below parallel):
WU
*Add Lights
8x2 – 115(all of these were fast)
4" Platform Pulls:
1x8 - 135
1x3 - 225
1x3 - 245
1x1 - 265(+10w PR)
1x1 - 285(+30w PR)
1x1 - 305(+50w PR)
GHR:
1x8 - BW+35
2x8 - BW+45

....Yowza! That 305 was a fight straight from hell. Everything went very well tonight and I am sure I will reach my goals in September.

Dirk Pitt
05-20-2008, 10:26 PM
WOW dude. 50 lb pr on those platform pulls is HUGE. SICK JOB bro!

Kiaran
05-21-2008, 12:15 AM
Really nice work with the platform pulls, man. Those things are definitely a fight. Getting crazy with the bands I see as well, lol. Floor press is a weird movement. Benching is definitely tough without that leg drive eh?

Coke
05-22-2008, 06:06 AM
Big time pulling dude.

Jaybird88
05-22-2008, 11:57 AM
I missed yesterday and will miss today just to get some rest. Work is really rough right now and I leave for Illinois in the morning. I'll resume Monday.

bjohnso
05-23-2008, 02:21 PM
Great platform pulling, Jaybird. How well do you feel that translates over to regular deadlifting?

Lones Green
05-24-2008, 01:33 PM
nice pulls man. take awhile off and come back into it hard.

Jaybird88
05-26-2008, 07:42 PM
Meet Prep ME Upper - Day 11
Flat Bench:
WU
1x3 – 135
1x3 – 145
1x1 – 165
1x1 – 175
1x0 - 190(slick bar)
add gloves
1x0 - 190(tried, energy just kinda faltered)
1x0 - 185(just too far gone)
One-Armed DB Shoulder Press:
2x8 - 35's
1x8 - 40's(PR)
Tricep Extensions:
1x8 – 50
2x8 – 55(PR?)(tri's really felt weak)
Lat Pulldowns:
1x8 - 130
1x8 - 140
1x8 - 150(PR)
EZ Curls:
3x8 -25's on each side(how much does an EZ curl bar weigh?)

Well, I can't say I'm too disappointed with the work tonight. I made some progress with the accessory work despite my failures under the BB. I'm going tomorrow to buy chalk since the BB's are unbelievably greasy(gross). I just didn't feel stable with the BB slipping and it really blew the lifts for me. I am very confident my pressing will continue to progress. Decent night.

In other news, my girl has decided she wants to tryout for UTK's crew team in the Fall(woo!) and I've got her on a push pull split, with cardio on off days(except weekends of course). I'm AWFUL proud she has stepped up for this and I have a LOAD of faith in her sticking with it. Can't wait to watch her progress.

bjohnso
05-26-2008, 07:44 PM
Nice shoulder pressing. Setting PRs every workout is fun.

Dirk Pitt
05-26-2008, 08:56 PM
Good workout. You seem to be coming right along in your meet prep.

Lones Green
05-27-2008, 03:51 AM
EZ bar curl is 25 pounds. chalk is a necissity, i use it for so much. when you get back in knoxville, i have a guy who'll hook you up with it here

Jaybird88
05-27-2008, 08:31 PM
Meet Prep DE Lower – Day 12
Box Squats(parallel):
*Add Lights
8x2 – 135(These all felt very strong)
Hack Press Machine:
1x8 - 90
1x8 - 140
1x8 - 180
Pull-Throughs:
1x8 - 60
1x8 - 70
1x8 - 75(PR)

I need some advice on my DE Lower day. I don't feel like I'm doing enough, accessory wise. If someone could throw me some ideas on some movements to do, that would be grand. I'm thinking about lunges and step-ups. I really wish the gym had some boxes to jump on.

I thought the Hack Press machine would work my hamstrings, but I really felt it in my quads. I need hamstring movements badly. Again, all advice is appreciated.

Dirk Pitt
05-27-2008, 11:26 PM
I'd say lunges and step ups for sure. If you really want to work your glutes and hammies I would say do Glute-Ham Raises, I have not tried them yet but they are supposed to be really good for you hams and glutes :). Looks like another good workout too, keep it up!

Kiaran
05-27-2008, 11:44 PM
Couple more workouts in the bag, dude. Don't sweat it over the bench day. When you're really tired, it's just not gonna happen, so way to push through that one. I'd say add some sort of Deadlift variation on your DE Squat day. Lunge variations and either Leg Curls or GHR are the **** as well. Don't forget to train that core too. Also congrats on your girl settin some goals. Maybe a dumb question, but what's UTK's crew?

Also, hell yeah with the chalk. Just bring a lump in a tuppowear and use as needed. I love chalk and can't lift without it anymore. I'd probably eat the stuff if it tasted good, hah!

Lones Green
05-28-2008, 04:00 AM
the hack squat machine at my gym absolutely murders my quads. some good ham exercises are, goodmornings (full or from pins), pull throughs with a cable or with a band, GHR, rev hyper, hell even leg curls.

Jaybird88
05-28-2008, 08:00 PM
Forearms – Day 13
Reverse EZ Curls:
1x6 - 45
3x6 - 55
Wrist Curls(2sec pause at top of rep):
4x12 - 35
Static Holds:
3x20secs - 100

I decided I'm sick of having nice sized upper arms with little baby forearms. This day is totally cosmetic, so I don't have much to say about it, other than it hurt like hell.

Lones Green
05-29-2008, 03:55 AM
wheres the farmers walks?

Jaybird88
05-29-2008, 08:03 PM
Meet Prep DE Upper - Day 14
Flat BB Bench:
*Add minis
1x3 - 65(index on smooth)
1x3 - 65(thumb near smooth)
1x3 - 65(pinky on ring)
1x3 - 75(same grip sequence)
1x3 - 75
1x3 - 75
JM Press(first time):
1x8 - 95
1x8 - 105
1x8 - 115(PR)
Tricep Extensions:
1x8 - 45
1x8 - 50
Straight Bar Pressdowns:
1x8 - 65
1x8 - 70
BB Rows:
3x8 - 135
H Rolls:
1x8 - 15's
2x8 - 20's
Hammer Curls:
3x8 - 25's

Good night. Bench felt strong, though perhaps a tiny bit heavy. Everything else went very smooth. Seems the Sept. Meet I was planning on entering has been put on hold so... I guess we will wait and see what effect that has on my training.

Jaybird88
05-30-2008, 08:10 PM
Meet Prep ME Lower - Day 15
Squats:
1x8 - 135
1x5 - 225
1x0 - 245(misgrooved it)
1x1 - 245
1x1 - 255
1x1 - 275
SLDL:
1x8 - 135
1x8 - 155
1x8 - 165

Got totally pinned on the 245 miss. Me and my girl played an hour of racquetball before this, but that's the only reason I could think my squat would have been any weaker. Scary stuff. Gonna look over my log now and make sure it wasn't a better workout than I'm giving myself credit for.

Coke
05-31-2008, 09:01 AM
Very good squats and stiffies bro.

Kiaran
05-31-2008, 06:06 PM
JMs look strong! Those things light my arms up like a torch. Squats are lookin strong too. No worries on the miss. If the setup or groove is bad, **** will happen. Don't forget to work that core, bro. I'm not seeing much direct core work :tuttut:

bjohnso
05-31-2008, 07:15 PM
Lunges and step-ups will destroy your hams and butt if you do them right (in a good way).

Jaybird88
06-02-2008, 06:13 PM
Coke - Thanks dude!

Kiaran - UTK's crew is the rowing team. From what I've heard, the ladies are pretty good. Yea, JM's are one of my new favorites. I just can't seem to force myself to do abs at this point. I honestly hate them with a passion....guess I gotta do them though. Thanks dude.

bj - No doubt, brotha. I'll be putting both in at some point this week I believe.

Meet Prep ME Upper - Day 16
Flat Bench:
WU
1x3 – 135
1x3 – 145
1x1 – 165
1x1 – 175
1x1 - 190(+5w PR)
Rope Pulldowns:
1x12 – 40
1x12 – 45
1x12 – 50
1x12 - 55
One-Arm DB Press:
1x8 - 35
1x8 - 40
1x8 - 35
Lat Pulldowns:
1x8 - 140
1x8 - 150
1x8 - 160(+10w PR)
DB Shrugs:
1x10 - 110's
2x10 - 80's

Came back and rocked the 190 after the disappointing miss last week. Everything else felt fine. My girl is still doing awesome with her routine and I'm confident she will be very impressive when its time to tryout. I might start posting her stuff in here just to get some feedback. all in all, I am pleased.

Dirk Pitt
06-05-2008, 08:43 PM
Glad to see another good session from you. Good job on the bench PR, that would be cool if you posted your girl's routine.

TheLion
06-05-2008, 09:20 PM
yea, maybe then you would post in your journal. but seriously, good PR

Jaybird88
06-09-2008, 07:34 PM
Meet Prep ME Upper - Day 17
Flat Bench:
WU
1x5 – 135
1x5 – 145
1x5 – 155(rep PR)
1x5 - 165(rep PR)
1x1 – 175
Floor Press:
1x8 - 95
1x8 - 135
1x4 - 135
Skullcrushers:
1x8 - 45
1x8 - 55
1x8 - 65
Pull-Ups:
**1x8 - BW(close grip)
**1x8 - BW(normal grip)
**1x8 - BW(wide grip)
rest
repeat, minus the wide grip

Ok, so I missed last week due to lack of motivation. I went to SPF Nationals in Gatlinburg,TN Saturday and magically regained my drive :) So, let's get to it!

kingkong51
06-09-2008, 07:39 PM
Nice workout bro keep pushing yourself.

TheLion
06-09-2008, 08:18 PM
[SIZE="5"]Ok, so I missed last week due to lack of motivation. I went to SPF Nationals in Gatlinburg,TN Saturday and magically regained my drive :) So, let's get to it!

lets

Lones Green
06-10-2008, 04:02 AM
get up here for a workout sunday

Coke
06-10-2008, 07:44 AM
Props on the new PRs bro.

Jaybird88
06-10-2008, 01:03 PM
King - Thanks dude! Thanks for stopping in!
Lion - Hellllzzzzzzzzzz yuh
Lones - I might actually be up there this friday. You lifting then?
Coke - Thanks dude!

Meet Prep DE Lower – Day 18
Box Squats w/Lights(parallel):
8x2 – 145(these felt slow in the hole, but really gained speed toward the top)
Step-Ups:
1x8 - 95
1x8 - 135
1x8 - 155
4" Platform Pulls:
1x8 - 135
5x3 - 185(heavy)
Hyperextensions:
3x8 – BW+45

3 sets of heavy abs(pride)

I could really feel that it had been a while since I last pulled. I believe its been about three weeks since I've done any kind, more since I did any heavy work. This Friday(ME Lower) I believe I'll do reverse band deads or rack pulls(some feedback on this choice would be good). The step-ups went well, considering this was my first time, and I think I could have gone much heavier.

Lones Green
06-10-2008, 02:10 PM
i might be, if you want i can do my DE days thursday and friday instead of wednesday and thurs

Kiaran
06-10-2008, 08:30 PM
Very nice bench PR with the 190, man. That's cool about the rowing team your girl is working towards. Rowing is crazy good work. Glad you regained your drive for the iron, bro. That's how it's done, just always keep comin right back and hittin it heavy! Platform pulls are something else, eh? I'd probably say to work on Platform pulls or Band Deads. Rack pulls are fun, but don't get you far if you can't get the weight off the ground to start, you know?

Dirk Pitt
06-12-2008, 07:10 PM
Looks good. Nice PR the other day for sure. Glad to hear that you are motivated again. I would agree with Kiaran about doing platform or band pulls. My sticking point with deads is usually the floor or just above the floor, usually if I can get it up off the ground I can get it the rest of the way up.

Jaybird88
06-12-2008, 09:11 PM
Kia - Thanks dude. Yea, she has a lot of work ahead of her, but she can do it. And yea, platform pulls rock my world. I love them. And that's GREAT advice with the band pulls. I guess since my weak point is the floor, why not pull off the damn floor, right? :) thanks dude!

Dirk - I'm the exact same way, man. Thanks for the advice and glad you dropped by!

Meet Prep DE Upper - Day 19
Flat Bench w/minis:
WU
1x3 - 75(index on smooth)
1x3 - 75(thumb from smooth)
1x3 - 75(pinky on ring)
repeat grip sequence
3x3 - 85(PR +10w)(Awesome speed)
JM Press:
1x8 - 95
2x8 - 105(rep PR)
DB Extensions:
1x8 - 40
2x8 - 35(tri's fried)
Kroc Rows:
2x20 - 55
H-Rolls:
3x8 - 15's
Gironda Curls:
3x10 - 15's

FANTASTIC night. Energy stayed up very well and I am feeling really pumped and accomplished. Not too much impressiveness going on here but....

Cort's Crew Prep - Day 6 - Pull
Deads:
1x5 - 45
2x5 - 65
1x5 - 75
1x1 - 95(PR +20w)
1x1 - 115(PR +40w)
1x1 - 135(PR +60w)
1x0 - 155
1x1 - 155(PR +80w!!!!!!)
DB Rows:
1x8 - 30(PR+10w)
2x8 - 25(PR +5w)
Hyperextensions:
3x8 - BW
Gironda Curls:
3x10 - 10's

Holy Balls is all I can think of to describe her night. While noobie gains are undoubtedly involved, I could not be more proud of my g/f tonight. She listened to every bit of advice I could give and she put every bit of it to use and BAM! Smokeshow. This is the SECOND time she has done deads at a BW of 125. Impressive to say the least. She is hooked now and I cannot wait to see what gains she makes by the end of summer. They might just give her her own damn boat :)

and yes, I'll be keeping her progress in here from now on.

ALSO! I'm going to buy some wrist and knee wraps, but I'm not sure which. It seems APT are the most widely accepted, but which type is best for me? Both knee and wrist wise.

Lones Green
06-13-2008, 03:55 AM
APT are awesome. just don't get the convicts or strangulators for your first wraps haha

Jaybird88
06-13-2008, 08:43 PM
Meet Prep ME Lower - Day 20
Reverse Band Deads w/lights:
WU
1x5 - 225
1x5 - 275
1x3 - 315
1x1 - 365
1x1 - 405
1x1 - 420(PR)
GM's:
1x8 - 95
1x8 - 105
1x8 - 115
Hack Press Machine:
3x8 - 1pps

Awesome. This was the first time I had pulled anything near this much weight from the floor and it went pretty well, aside from the fact that it was a fight from hell and I turned purple :) Everything went smooth and I am pleased. 420 is what I'm shooting for in my Sept. meet.

Nothing for Cort tonight.

Ben Moore
06-13-2008, 11:02 PM
Nice work bud!

Dirk Pitt
06-13-2008, 11:29 PM
Damn dude, looks like you are coming along nicely for your meet prep. Your gf ****ing blew up those deads bro! That's some pretty sick pulling, glad to hear she is hooked. Keep her deadlifting and get her squatting and you will be bouncing quarters off her ass in no time :D

Coke
06-15-2008, 11:13 AM
Keep it going man, taking it to new heights.

TheLion
06-15-2008, 08:13 PM
whoa!, wtf? those stats in your sig must be wrong. where did that 420 dead come from. i mean, i know it was assisted, but dang. thats nice bro.

bjohnso
06-16-2008, 07:14 PM
Nice reverse band dead brah. I keep wanting to get some bands to play around with, but I wouldn't know what the hell I was doing. Does setting up bands take a lot of time? I'm usually in the gym for 2 hours as it is.

Kiaran
06-16-2008, 08:42 PM
Nice PRs with the band bench and JMs, bro. JM Press is getting pretty strong. That ever bother your elbows? I think I'm the only one on the planet that has trouble on those things, lol. Also congrats on your lady-friend's Deadlift PR. It's pretty cool to watch chics deadlift, IMO. It's just something you don't see very often and is a whole different type of intensity. I love it :D Cool deal with the reverse band deads too. Never tried those things, but again, why aren't you pulling from that floor? Slackin off, dude. Heh, I'm just ****in with ya, bro. You now owe me two platform deadlift session though >) Keep crushin it and you better keep posting in here, man.

Jaybird88
06-16-2008, 09:09 PM
Ben - Thanks, dude!
Dirk - She's actually been squatting for a few weeks already. :) I'm hoping to be able to bounce a plate off her ass at some point. Ya know, to speed the loading process.
Coke - Thanks, biggie!
Lion - Thanks, dude. It was a proud moment.
bj - Bands are awesome, dude. They attract all kinds of looks. They take a bit of time to get setup, but not enough to make them an unworthy hassle, imo.
Kia - Thanks, dude! And YES! JM's really hurt my elbows, really really bad. But, the benefit I get from them makes it totally worth it. Yea, I def like watching her dead for all kinds of reasons ;) And those reverse bands were from the floor! RAWR! But I'll give ya those two sessions regardless! Thanks for stopping in bro. I plan on being here for QUITE some time.

Meet Prep ME Upper - Day 21
Flat Bench:
WU
1x3 – 135
1x3 – 145
1x1 – 165
1x1 - 175
2x0 - 195
1x1 - 185(fight from hell)
Rack Presses:
2x5 - 135
2x5 - 155
Cuban Press:
3x8 - bar
Band Face-Pulls:
3x8 - mini's
BB Shrugs:
1x15 – 135
2x15 – 185

Abs

Well, it was a disappointing night with the missed 195 attempts, but I feel I made some good progress with the Rack and Cuban presses. I don't feel the pump I normally do since I didn't focus on tri's as much, but I had some more volume focused purely on the pressing movement which is a rarity. I should have hit 185 before I tried 195, because I think the 20 pound jump really caught me off guard. Oh well, I learned a valuable lesson. In other news...

Cort's Crew Prep - Day 7 - Push
Bench:
WU
2x5 - 65
2x0 - 75
2x1 - 75(PR+10w)
Tricep Extensions(no rest betwixt sets):
2x8 - 20
1x8 - 25
Face Pulls:
3x10 - mini's
Front DB Raises:
3x8 - 10's

Abs

It was another good night for the future rower. I'm starting her out slow, volume-wise, on bench because I don't want to overwork her relatively "fresh" CNS. She missed 75 twice, but finally blew it up after a little competition with another girl that has decided to join us. Heh, it seems we are starting our own little gym crew. That's fine by me, considering I'm thinking about starting a powerlifting team at UTK next semester. I'm not the most experienced, but I do believe I possess enough knowledge to get someone on the right track. At the very least, I hope to form a little group to start training with. Back on topic, she did well tonight and pushed through to finish her work. She resumes running tomorrow night.

TheLion
06-16-2008, 09:14 PM
damn, thats on hell of a PR for her on bench, haha. i'm guessing a typo

Jaybird88
06-16-2008, 09:17 PM
dammit.....ya got me...FIXED!

Jaybird88
06-18-2008, 09:40 PM
Ok, so I fell asleep last night and missed DE Lower, but my hands were raw from hauling brick anyways, so I accepted the rest. Tonight is my night off, but Cort and our friend did their thing tonight, and it was a doozy.

Cort's Crew Prep - Day 8 - Pull
Deads:
WU
1x5 - 65
1x5 - 85
5x5 - 105
DB Rows:
1x8 - 20
1x8 - 25
1x8 - 35(PR +5w)
Cable Rows:
1x8 - 40
1x8 - 50(PR +10w)
1x8 - 60(PR +20w)
Lat Pulls:
1x8 - 50
1x8 - 60(PR +10w)
1x8 - 70(PR +20w)
Gironda Curls:
3x8 - 10's

Lots of very good effort here. I wanted to get a little more volume with the deads and boy did we ever! PR's all over the place as the noobie gains keep a'comin. Good night for Coco!

Jasmine's Full Body - Day 1
Sumo Deads:
WU
1x5 - 65
4x3 - 85
Pressdowns
One-Arm Pressdowns
Tricep Extensions
DB Shoulder Press:
3x8 - 10
High-Foot Leg Press:
1x8 - Machine Only
2x8 - 1pps

This was Jasmine's first night with us, so I threw together a full body routine for her to stick to. THIS IS NOT THAT ROUTINE! The movements listed with a rep scheme are the ones on my plan. She was there a while before we got there, so she started doing random stuff with a friend of hers. She had naturally good form with the sumos, and I only wanted to get her to a good weight so she could focus on form. She got it down pat. It should be easier Friday since it will only be us and not her friend who tends to try to...take over or perhaps not help in the best of ways. Great guy, though. ANYWAYS! It was a good night for both girls.

This is now a journal for three people....yeesh...

BELOW IS JASMINE'S FULL BODY ROUTINE I THREW TOGETHER! All comments appreciated!

Day 1
------
Bench
Cable Rows
Walking Lunges
Lat Pull
Leg Press
DB Curls
Abs

Day 2
------
Deadlift
Tricep Extensions
DB Shoulder Press
High-Foot Leg Press
Facepulls
Abs

Day 3
------
Squat
DB Rows
Tricep Pulldowns
Cuban Press
Hyperextensions
Abs

Keep in mind she is VERY new, so a lot of these movements are just to get her used to things before I move her onto more advanced movement(like SLDL's, GM's, etc..)

Jaybird88
06-19-2008, 04:40 PM
Just placed the order for my Black Reaper wrist wraps. They will probably get here Monday, just in time for ME Upper :)

Lones Green
06-19-2008, 09:03 PM
good, now get the suit :ninja:

i'm gonna be squatting at cell block every other week...you should start coming down the weeks when i stay here and jump in with my training cycle

Jaybird88
06-19-2008, 09:20 PM
I should have the money tomorrow. I'll just have to force myself to do it. I need to figure out what size I need.

Meet Prep DE Upper - Day 22
Flat Bench w/minis(varied grips):
WU
3x3 - 75
3x3 - 85(these felt pretty much like last week)
1x3 - 85(not fast enough)
JM Press(first time):
1x8 - 95
2x8 - 105
Straight Bar Pressdowns:
1x8 - 60
1x8 - 65
1x8 - 70
BB Rows:
1x8 - 135
2x8 - 155
One-Handed DB Press:
3x8 - 35
H-Rolls:
3x8 - 20's

First time in a while with no PR's. Oh well, when I look back, this week was lack-luster in terms of accessory work and I suppose I payed for it. I put in a good hard night tonight, so hopefully Monday I will nail 195. My goal for the Sept. meet is 215, so I am hopeful.

Lones Green
06-20-2008, 04:02 AM
don't be afraid to shoot jim wendler a question about sizing on EFS, he loves talking about metal gear

Lones Green
06-20-2008, 07:43 AM
i'll have my training cycle written out by monday, i'll send it to you...my squat/dl heavy days are going to be on either thursdays or fridays