Crappy excuse for a journal.

[JoeG]

My half assed Westsidish thing.

Day 1-RE Upper


Bench Press 205x5x5- Last rep was truly ugly

Ghetto T-bar rows 180x5x5

BB Shrugs 255x5x5

UH BB Rows 155x3x8

Weighted Dips 70x3x8

BB Curls 70x2x12* Done for the wife

I gotta keep track of my lifting so I hope this journal helps.

[JoeG]

Day 2- ME Lower- Squat 1/3


Squat

10xBW
8x45
3x135
3x155
3x175
1x185
1x205
1x225(PR)* Not thrilled with depth here.

RLDL's

3x8x135


Pull Through's

3x8x65


Goblet Squats:


3x8x80


Ghetto KB Swings:


3x8x50


Weighted Crunch Machine:

3x8x115



Worked a little too fast and might could have bumped some numbers if I hadn't been pressing for some reason.

[JoeG]

Day 3-ME Upper-Bench 1/3


Bench Press

10x45
5x95
3x135
3x185
3x205
3x225
1x245
1x255*miss, oh just barely missed.

Weighted Chins

5x5x25


Weighted Dips

3x8x50


One Arm DB Rows

3x8x75


Lumberjack Presses

3x8x45


Hammer Curls

3x8x50

Over all a good day but I'm still pissed about that miss.

[JoeG]

RE Lower


Squats:

5x5x165


Deadlifts:

5x5x255


Goblet Squats:

75x20


Back Extentions:

3x8xBW+45


Weight Crunches:

3x8x125


Crappy workout barely finished everything. Not sure what was wrong but god did it suck.

[JoeG]

Monday-RE Upper

Bench Press:

5x5x205


Ghetto T-bar Rows:

5x5x180


Shrugs:

5x5x255


UH BB Rows:

3x8x155


Weighted Dips:

5x5xBW+70

BB Curls:

2x12x70

This is going to become a DE upper day soon.

[JoeG]

Day 2-ME Lower-Squat 2/3


Squat

5x45
5x95
3x135
3x155
3x185
1x205
1x225* still not in love with the depth but deeper than last time.

RLDL's

3x8x135


Pull Throughs

3x8x75

Goblet Squats

3x8x80

KB Swings

3x8x50

Weighted abs

3x8x125


Feel good, much better than last week.

[JoeG]

Thursday-ME Upper- Week 2/3


ME Bench:

10x45
5x95
3x135
3x185
3x205
1x225
1x235
1x245
1x255


Weighted Chins:

5x5xBW+25


Weighted Dips:

3x8xBW+50

Face Pulls:

3x8x50

Lumberjack Presses:

3x8x45

Hammer Curls:

3x8x50


Pretty good day all things considered.

[MihalikPJ]

Looking good keep hitting it hard!

[JoeG]

Thanks MPJ


Friday-DE Lower:


Box Squats:

8x3x135


Speed Deads:

8x3x205


Goblet Squats:

1x20x70


Back Ext.:

3x10x45


Weighted Crunches:

3x8x125


Going to go with a more traditional DE day on Friday and I'm adding a GPP day on Sat. Will see how that goes.

[JoeG]

Monday-DE Upper


DE Bench:

8x3x135


HS Iso Rows:


5x5x360


Weighted Dips:

5x5x70


Shrugs:


5x5x255


UH BB Rows:


3x8x155


BB Curls:

2x12x70

[JoeG]

Tuesday-ME Lower-Day 3/3


Me Squat:


10x45
5x95
3x135
3x155
3x185
1x205
1x225


RLDL's:


3x8x145


Pull-Throughs:


3x8x60


Goblet Squats:


3x8x80


Kettlebells Swings:


3x8x50


Weighted Crunches:


3x8x125

[JoeG]

Day 3-ME Upper-Bench Press(3/3)


Bench Press:


10x45
5x95
3x135
3x185
3x205
2x225
1x235
1x245
1x250* Wanted to go for 260 but no spotter worth having.


Chins:

10xBW
8xBW
8xBW *Some Douche bag lost the clip for the weighted belt.


French Press:

3x8x85


Pull Throughs:

3x8x50


Upright Rows:

3x8x60


One Arm DB Row:

3x8x75

Hammer Curls:

2x8x50

[JoeG]

Day 4-Re/DE Lower:


RE Squats:

5x5x165


DE Deadlift:

8x3x210


Goblet Squats:

1x20x75


Back Extentions:

3x12xBW+45

Weighted Crunches:

3x8x125

[JoeG]

Saturday


1.5 Hours Hot Yoga

[JoeG]

DE Upper


Bench Press:


10x45
8x95
8x3x135


HS Iso Row:


5x5x360


Shrugs:


5x5x255


UH BB Row:


3x8x155


Weighted Dips:


5x5xBW+70


BB Curls:


2x12x70


Didn't feel particularly strong for coming off a deload week. Hopefully I'll see some improvements from the break.

[JoeG]

ME Lower


Squat(1/3):


10xBW
8x45
5x95
3x135
3x155
3x175
1x195
1x215
1x225


RDL's:


3x8x155


Pull Throughs:


3x8x60


Goblet Squats:


3x8x85


DB Swings:


3x8x50

Weighed Crunches:

3x8x125

[JoeG]

ME Upper



ME Bench(1/3):

10x45
5x95
3x135
3x155
3x185
3x205
1x225
1x235
1x245
1x250* miss


Chin Ups:


3x8xBW


French Press:


3x8x90


Shrugs:


3x8x225


1 Arm DB Row:


3x8x75


Hammer Curls:


3x8x45


Pull Through:


3x8x65

[patrick3217]

Saturday


1.5 Hours Hot Yoga

Just did a quick read through your journal, haha, the yoga is great..

On a more serious note ur strong man, keep up the good work..

[JoeG]

Thanks patrick, the yoga really gives a different perspective on things.


RE/DE Lower


Squats:


5x5x165


Speed Deads:


8x3x215


Goblet Squats:


1x20x75


Back Extentions:


3x12xBW+45


Ab crunches:


3x8x125

[JoeG]

DE Upper


DE Bench:

10x45
5x95
8x3x135


HS Iso Row:

5x90
5x180
5x270
5x5x360


Shrugs:

5x5x255


UH BB Rows:


3x8x155


French Press:


5x5x90


BB Curls:

2x12x70

Somebody broke the weighted dip belt so I'm doing french presses until the gym gets another one. I don't think I'm getting enough intensity on the DE bench but I'm not sure what to do about it.

[JoeG]

ME Lower-Squat(2/3)


ME Squat:

10x45
5x95
3x135
3x175
1x185
1x205
1x225* Ugly, Uggly rep


RLDL's:


3x8x165


Pull Throughs:


3x8x72.5


Goblet Squats:


3x8x90


DB Swings:


3x8x50


Weighed Crunches:


3x8x125

[JoeG]

Thursday-ME Upper


ME Bench:


10x45
5x95
3x135
3x185
3x205
1x225
1x235
1x245
1x250
1x255*miss


UH BB Rows:

3x8x155


Shrugs:

3x8x225


Rope Press downs:


3x8x72.5


Face Pulls:


3x8x65


One Arm DB Rows:


3x8x75


Hammer Curls:


3x8x45

[JoeG]

DE Lower


DE Box Squats:


8x3x125


Speed Pulls:


8x3x215



Goblet Squat:

1x20x75


Back Extentions:


3x10x+45


Weighted Crunches:


3x8x125

[jbrin0tk]

Lifts are looking strong, man! Keep it up!

[JoeG]

Day1-DE Upper


DE Bench:

10x45
8x95
8x3x135


HS Iso-Lat Row:


5x5x360* I do this now cause my ghetto t-bar rows made the gym Nazi's cry.


Shrugs:


5x5x255


UH BB Row:


3x8x155


French Press:


5x5x95* I do this cause some tool keeps breaking the weighted dip belt.


BB Curls:


2x12x70


Seated Chest Press:


3x8x145 * Just wanted to stretch things out.

[JoeG]

Day 2-ME Lower


ME Lower-Squat(3/3):

10x45
5x95
3x135
3x155
3x175
1x185
1x205
1x225* depth getting better
3x135


RLDL's:


3x8x155


Pull Through:


3x8x72.5


Goblet Squats:


3x8x95


Weighted Crunches:


3x8x125

[JoeG]

Chest and Back


Bench Press:


5x5x195* will be going up. Just wanted to get used to the new rep scheme.


HS Iso-Lateral Row:


5x5x360


Neutral Grip DB Press:


3x8x75


1 arm DB Row:


3x8x75


HS Decline Press:


3x12x180


Going to be doing BGB as I try to drop a bit of fat. Looking forward to the change in routine.

[JoeG]

Quad Dominated Legs and Biceps


Squats:


5x5x165lbs


Hack Squats:


3x8x165


SLDL's:


3x8x135


Goblet Squats:


3x8x75


Barbell Curls:


3x8x70


Hammer Curls:


3x12x40


12 rep sets take some getting used to.

[JoeG]

Chest and Back


BB Bench:


5x5x195


HS Iso-Lat Row:


5x5x360


Neutral Grip DB Press:


3x8x75


1-Arm DB Row:


3x8x75


HS Decline Press:


3x12x180


Weighted Crunches:


3x8x125

[JoeG]

Quad Legs and Biceps



Squats:


5x5x170


Hack Squats:


3x8x165


SLDL:


3x12x135


Goblet Squats:


3x12x75


BB Curl:


3x8x80


Hammer Curls:


3x8x40

[JoeG]

Back and Shoulders


UH BB Row:


5x5x175


Ghetto T-bars:


3x8x135


Face Pulls:


3x12x65


BB Shrugs:


2x5x255, 3x5x275


Arnies:


3x8x45


Weighted Crunches:


3x8x125

[JoeG]

Hammie Dominated Legs and Triceps


Deadlifts:


5x5x235


GM's:

3x8x95


Zercher Squats:


3x8x95


CG Bench:


3x5x165, 2x5x170


Rope Pressdowns:


3x12x65

[JoeG]

Chest and Back



Bench:


5x5x200



HS ISo Lat Row:


3x8x360



DB Bench Press:


3x8x75


1 Arm DB Row:


3x8x75


HS Decline Press:


3x12x180


Weighted HS Crunches:


3x8x125

[JoeG]

Quad Legs and Biceps


Squat:

2x5x165, 3x5x170


Hack Squats:

3x8x165


SLDL:


3x8x135


BB Curls:


3x8x80


EZ Curls:


3x8x40

[JoeG]

Back and Shoulders


Ghetto T-bars:


5x5x160


UH BB Rows:


3x8x170


Face Pulls:


3x12x57.5


Shrugs:


5x5x265


Arnies:


3x8x45


Weighted Crunches:


3x8x125

[JoeG]

Quad Leg and Biceps


Squat:

2x5x165, 3x5x170


Hack Squats:

3x8x165


SLDLs:

3x8x135


BB Curls:

3x8x80


EZ Curls:

3x12x40