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JHolmes145
08-23-2002, 03:21 PM
aight this is my first journal.now that summer is ending im gonna try to put on alota mass now thru the spring and then summer i take it easy.right now im 170lbs at prolly 7%-10%???bf and im 6' tal, my goals for spring is to be 200 w/ same proportion in in lb-lb strength.im gonna start supplementing next week so im stocked now.heres my game plan for supplements.

monday-start cell tech & carb xcellerator pre work out
n-large2 post work out before bed
in 2 weeks-start ZMA and 1-test 6 week and continue
use of other supples

my diet-im a freak as in my metabolism is 2 fast for its own good.
1 thing i changed is i switched from whole milk which i been drinkin for the last 2 yrs to 2%.my diet is as follows
lunch-usually carry out(whoppers pizzas etc never fries,soda if thats all thats available.)
dinner-whateva my mom makes(usually meet w/ rice i drink alota milk w/ dinner)
pre work out-cell tech and carb xcell
post work out-cell tech and n-large shake
late night snack-chicken or pizza w/ tea or milk
before sleep meal-n-large2 shake

JHolmes145
08-23-2002, 03:28 PM
monday-chest calves
tues bi's and traps abs
weds-wheels calves
thrus-tris shoulders abs
fri- back calves

i know i got calves and abs everyother day but i usually only hit them twice each a week and when i do,it's jus 100 crunches post work out of 3 sets of seated raises so its not 2 much.im scheming on changing my split soon suggestions welcome, but i got other works outs i wrote 2.

if u wanna see what i look like u can look me up as JHolmes on www.facethejury.com its down now so i cant post a link but some freak also stole my pics and u can look at him posin as me if u want here

http://www.ratemybody.com/profile.asp?id=Body_Of_Steel


plz dont flame me cuz i didnt make that account and have no control of what it sez

JHolmes145
08-23-2002, 11:00 PM
did chest today due to complications w/ work schedule.

bench pyramid
135*8
185*6
205*4
185*6
135*8

seated calf raise 3 stes

pec deck 2*10
incline machine 1*10

diet today
whopper w/ cheese w/ a gatorade
cajun bourban chicken
carb xcell
n-large 2 shake
whopper w/ cheese w/ tea
n-large 2 shake

JHolmes145
08-24-2002, 09:29 PM
didnt lift today heres what i ate

carb xcell
whopper jr
half slab ribs w/ fries and milk
ice cream cone,6peice nugget, and pop
whopper w/ cheese and gatorade
n-large2 shake

JHolmes145
08-25-2002, 08:47 PM
had today off heres what i ate

carb xcell
can of pop
6 peice chicken mcnugget meal,some fries and pop
beef jerky and tea
1/2 pizza and tea
n-large2 shake

JHolmes145
08-26-2002, 07:29 PM
heres my diet for today ill post my work out when i get done

gatorade
tea w/ bourban chicken
slice of sbarro pizza w/ pop
carb xcell & cell tech
cell tech
slice of sbarro and milk
n-large 2 shake

JHolmes145
08-26-2002, 09:38 PM
ok heres my work out for chest today
my partner didnt show so i changed it on the spot
and after lifting i drank my cell tech and puked but
before i puked i weighed in ay 173 so theres progress!

chest work out
dbell press 60*10,80*8,90*4
cable crossover over hand 60*10,70*10
underhand crossover 60*10
hammer strength chest press 2 plates*10
pec deck 165*10


and heres a pic of my pecs(notice the cross cut striation)

BennettBoy
08-27-2002, 05:56 AM
Looks like somebody likes McDonald's LOL.

Good luck with your journal.

galileo
08-27-2002, 06:21 AM
You have a hella good metabolism. If I had your diet I'd be a big chunk of lard.

MonStar
08-27-2002, 09:11 AM
Damn JH nice physique man!! Seriously nice ab cuts and everything like that. Really really looking good. I want to get my bodyfat% down to around what yours it. I am guessing around 8%?

Again keep up the good work. :thumbup::thumbup:

JHolmes145
08-27-2002, 09:16 PM
thx 4 the encouragement,yea i do have a fast food vice,I also saw monstar has a similiar diet idea 2.i used 2 eat clean all thru highschool and it kept me really lean,4 some reason my body has a hard time bulkin.

JHolmes145
08-27-2002, 09:18 PM
ok heres what i ate today

boneless rib sandwich and tea
celltech
2 mcd's cheeseburgers plain w/ carb xcell
cell tech & n-large 2
chicken nuggets w/ pop
gatorade
n-large2

JHolmes145
08-27-2002, 09:26 PM
BICEPS(ill post a bicep pic therye 15.25 pumped)
-alternate standing dbell curl w/ 40's 10 times each arm
-standing ez bar curls w/ 35 lb plates*10
-standing ez bar curls w/ 25 lb plates*10
-seated ez bar preacher w/ 25 lb plates*10
-seated ez bar preacher w/ 20 lb plates*10
-concentration curl w/ 30 lb dbell*10 each arm(kinda cheated)

TRAPS
65 lb dbell seated shrugs 2 sets of 10
abs 40 crunches+40 side crunches(20 each side)

JHolmes145
08-27-2002, 10:49 PM
ok heres my ftj shiznit i meant 2 post b4 if u wanna see more pix



http://www.facethejury.com/profile.asp?user_name=JHolmes

MonStar
08-27-2002, 11:09 PM
Originally posted by JHolmes145
BICEPS(ill post a bicep pic therye 15.25 pumped)
-alternate standing dbell curl w/ 40's 10 times each arm
-standing ez bar curls w/ 35 lb plates*10
-standing ez bar curls w/ 25 lb plates*10
-seated ez bar preacher w/ 25 lb plates*10
-seated ez bar preacher w/ 20 lb plates*10
-concentration curl w/ 30 lb dbell*10 each arm(kinda cheated)

Jeez. :eek::eek:

Thats a lot of volume for your biceps man. I guess just a total of 6 sets so its not horrible but why so many different exercises for just your biceps? Why are training them by themselves, etc.?

Guess its working for you though huh?

JHolmes145
08-28-2002, 12:00 AM
yea i usually go 6 sets but less reps like 6-8. then like i did ez bar twice and the first set is heavy and the other set is jus focusing on good form, but next week i wont do a 60 rep routine.i think it jus looks like alot cuz i wrote each set out cuz i like 2 have alota details on what i did.

Blitzforce
08-28-2002, 07:16 PM
Nice bodyfat levels. Something we all aspire to I guess.

I'd rather have your problems where you can't bulk but can stay lean all yeah round :)

JHolmes145
08-28-2002, 11:37 PM
yea its great.its ironic how i took what i thought was my biggest weakness and made it my best weapon.

JHolmes145
08-28-2002, 11:39 PM
ok heres my diet for today,i felt so bloated it sucked so i cut back a meal

9 peice nugget w/ alota milk
carb xcell & celltech
cell tech and n-large
1/2 pizza w/ tea
n-large 2 shake


i did wheelz today heres what i did(i took it really easy today,
i hate wheels)
squat 225 3*10
2 sets of 10 leg extension
3 sets of 10 hamstring curl

2 sets of seated calf raise

heres a pic of my quads(abs too)theyre around 23-24, i think theyre my worse muscle, but if i shaved my legs i might have definition.all these pics are from before i tanned so i look alil white.

BennettBoy
08-29-2002, 07:38 AM
If you got 23-24 inch quads at 170....I wouldn't say they are your worst bodypart at all. In fact, that's pretty dang good for 6'0" 170.

galileo
08-29-2002, 07:43 AM
I see the girl in your facethejury thing that has the UofI shirt. Do you go there? I used to live in Bloomington.

JHolmes145
08-29-2002, 01:24 PM
Originally posted by BennettBoy
If you got 23-24 inch quads at 170....I wouldn't say they are your worst bodypart at all. In fact, that's pretty dang good for 6'0" 170.

theyre not bad its jus that i myself suck at squatting, its jus a huge process. i jus started squatting this year my first yr I neglected wheels and decided to this yr(being my second goin into my third now)i dont really seeing myself ever wanting to attempt in the 300's it jus doesnt feel comfortable on my back

JHolmes145
08-29-2002, 01:26 PM
Originally posted by galileo
I see the girl in your facethejury thing that has the UofI shirt. Do you go there? I used to live in Bloomington.

thats a freind of mine who lives in champaign, I myself live in Park Ridge and go 2 community college 4 now. but ive been all over illi i was in carbondale for a year, not sure where ill end up later.

JHolmes145
08-29-2002, 06:06 PM
ok heres my diet for today

1/4 sausage pizza and pop
cell tech
pop & rice crispie treat(i had the munchines)
dbl cheeseburger and 3 mcnuggets w/ milk
carb xcell
cell tech and carb xcell
6 mcnuggets and tea
n-large shake

JHolmes145
08-29-2002, 10:52 PM
heres my work out today
tris and shoulder

ok i started off doin a combination of side lateral raise to front*15

then i did 10 dips
rope cable pulldowns 150*10
skullknocker W/ ez bar w/ 25 plates *10
skullknocker way behind my head w/ ez bar and 35's*10
incline skullknocker deep behind my head w/ ez bar and 25's*10

then i did a nautilous shoulder press pyramid
60*2
70*2
80*2
90*2
100*2
90*2
80*2
70*2
60*4
*i do this lift w/ my partner who changes the pin.no breaks!

heres a pic of my tris and shoulders

JHolmes145
08-29-2002, 11:06 PM
ok heres a pic of my upperbody i dunno how 2 shoot delts and its hard 2 do it while clickin a mouse,but this shows my delts

JHolmes145
08-31-2002, 01:36 AM
ok heres my work out and diet for today

back routine
7 set pyramid w/ 10 reps each set
4 deadlifts w/ 275(went easy since its been like 3 months)

diet
bonelss rib w/ pop
3 french toast 2 bacon w/ milk
carb xcell
cell tech
n-large2 made w/ whole milk
carb xcell
9 chicken mcnuggets w/ whole mik
cell tech
n-large2 w/ whole milk

JHolmes145
08-31-2002, 11:42 PM
had today off heres my diet
1/4 sausage pizza w/ milk and pop
cell tech
dbl cheeseburger w/ 3 nuggets and tea
6 nuggets w/ milk
carb xcell
n-large w/ milk

JHolmes145
09-01-2002, 08:41 PM
ok heres my diet today.didnt lift today.
the gym better b open 2mow
carb xcell
bbq beef w/ rice and milk
cell tech
chicken nuggets w/ tea
1/2 pizza w/ milk
n-large

JHolmes145
09-02-2002, 09:25 PM
the gym was closed today ;(
heres my diet
and i started t100 this week
carb xcell
steak w/ milk
pizza w/ pop
more pizza w/ pop
hicken nuggets and tea
cell tech
n-large2 shake

JHolmes145
09-03-2002, 07:55 PM
awesome work out todaychest
bench pyramid
135*10
185*6
205*4
225*1
205*4
185*8
135*10
nautilous incline 140*15
and i weighed in at 176

JHolmes145
09-03-2002, 11:16 PM
diet today dawgs
boneless rib sandwich w/ tea
chicken kiev w/ milk
cell tech and carb xcell
chicken nuggets and milk
n-large shake

JHolmes145
09-04-2002, 10:26 PM
work out today bis and calves
standing alt dbell curl 10 each arm
standing ez bar curl w/ ez bar and 45 plate: 2 sets of 4
standing ez bar curl w/ ez bar and 35 plate:1 set of 10
seated ez bar preacher curl w/ 25:1 set of 10

seated calf raise 3 sets used 2 plates+35+10

diet today
chicken fingers and pop
carb xcell
2 cheeseburgers and 3 nuggets and milk
cell tech
n-large
cheeseburger and 6 nuggets
n-large

JHolmes145
09-05-2002, 08:38 PM
work out today
tris and shoulders
ez bar front raises w/ 25's 1*10
dbell seated side raises 1*10

15 deep dips
skullknocker w/ ez bar and 25's 1*10
deep pullover w/ ez bar and 45's 1*10
rope cable pulldown w/ 150 1*10
1 arm rope cable pull downs w/ 55 1*10 each arm

military pyramid
70*2
80*2
90*2
100*2
110*2
100*2
90*2
80*2
70*4

JHolmes145
09-06-2002, 12:35 AM
heres my diet for today
1/2 pizza w/ pop
steak and milk
carb xcell and cell tech
n-large
chicken nuggets w/ pop
n-large

JHolmes145
09-07-2002, 03:01 PM
ok i didnt work out yest and barely ate but i made it up today
lat work out
lat pull down pyramid
105 behind neck *10
120 to chest *10
135 behind nexk *10
150 to chest *10
135 behind neck *10
120 to chest *10
105 behind neck *5
105 to chest *5

calves seated calf raise 3 sets
leg press calf raise 1*20

abs
40 crunches
20 side crunches each side

JHolmes145
09-08-2002, 12:09 AM
heres my diet today
cheeseburger and milk
carb xcell and cell tech
ribs w/ fries and milk
n-large
pop
nuggets w/ gatorade
n-large

JHolmes145
09-08-2002, 11:55 PM
didnt work out today heres my diet
cell tech
grilled 1/4 chicken and milk
chicken nuggets and fries and carb xcell
1/2 cheese pizza and tea
n-large shake

JHolmes145
09-09-2002, 08:49 PM
tuff workout today and i weighed in at 181 today

bench press
135*4
250*1
190*6
210*4
190*6
135*10

3 sets of seated calf raises

standing cable crossover
60*10
70*10
80*10

Chomsky
09-09-2002, 09:58 PM
good lifts, man. Great physique as well.

JHolmes145
09-09-2002, 11:32 PM
thx 4 the support

ok heres my diet this today
also my mom brought home these giant oatmeal raisin cookies
so im gonna add a meal of a gatorade and cookie b4 class this week.

boneless rib sandwich and pop
raisinets and tea
steak, rice, and milk
cell tech and carb xcell
n-large
1/2 cheese pizza and tea
n-large

JHolmes145
09-10-2002, 08:53 PM
bi's and traps today
alt dbell w/ 40's 10 each arm
alt dbell w/ 45's 5 each arm
standing ez bar w/ 45's 2*4
preacher w/ ez bar and 25's 1*10

standing close grip upright row 1*10
seated dbell shrug w/ 60's 1*10,70's 1*10

standing ez bar curl w/ 25's !*10

JHolmes145
09-10-2002, 10:47 PM
heres the ole diet para hoy

gatorade and oatmeal raison cookie
slice of cheese za w/ pop
mostaccolli and milk
carb xcell and cell tech
n-large
bbq chicken wings and a gatorade
n-large

JHolmes145
09-11-2002, 08:37 PM
had wheelz today

squat 185*10,235*6,255*4
sldl 185*10,235*6
leg press 2 plates each side *10, 3 plates*10

diet
slice of pizza and gatorade
cell tech
roast beef rice and milk
carb xcell
n-large
8 chicken strips and tea
n-large

JHolmes145
09-13-2002, 12:09 AM
heres my diet today didnt lift cuz i was sore
1/2 pizza and tea
1/2 pizza and milk
cell tech
8 chicken strips and pop
n-large

JHolmes145
09-14-2002, 02:18 AM
took today off 4 recovery
heres the diet
1/2 pizza and pop
2 cheeseburger,fries, and pop
carb xcell
1/4 pizza and tea
8 chicken strips w/ gatorade
cell tech
n-large

Mystic Eric
09-14-2002, 02:21 AM
You look good. Keep it up man.

JHolmes145
09-14-2002, 10:52 PM
didnt lift heres my diet

bacon cheeseburger and curly fries w/ pop
carb xcell
whole frozen pizza w/ gatorade
cel tech
chocolate fudge cake and milk
n-large
2 sausage cheese mcmuffins and hash brown and milk

also heres an abs pics 2 show how bulking is affecting my bf

JHolmes145
09-15-2002, 04:43 PM
lat work out today
112.5 behind neck *10
127.5 to chest *10
142.5 behind nexk *10
157.5 to chest *10
142.5 behind neck *10
127.5 to chest *10
112.5 behind neck *5
112.5 to chest *5

abs

starting a new split 2mow that goes sumthin like this
M chest shoulders
T wheelz
W gunz
TH off
F back traps
Sa off
Su off

JHolmes145
09-17-2002, 08:46 PM
diet and lifting today weighed in at 185 at the end of my workout

1/2 pizza and soda
steak and rice and milk
cell tech and carb xcell
n-large
8 nuggets and tea
n-large

work out gunz
cable pulldown 150*10
single arm overhand 70*10
single arm underhand 50*10
str8 bar pulldown 150*10
10 deep dips

standing alt dbell curl w/ 45*20
standing ez bar curl w/ 45 plates 1*7,1*4
preacher ez bar curl w/ 25*10
concentration curl w/ 25*10
standing ez bar curl w/ 45*2

JHolmes145
09-19-2002, 01:45 AM
didnt lift heres my diet

gatorade
2 cheeseburgers and pop
chicken kiev and milk
n-large
cake and milk
carb xcell
n-large

BennettBoy
09-19-2002, 02:12 PM
cheeseburgers, pop, cake........got to love it LOL.

JHolmes145
09-20-2002, 12:50 AM
yea the cake is bad will power

JHolmes145
09-20-2002, 12:53 AM
heres my work out today
back and traps

new pr smith close grip upright rows 55 on each side*10

7 set lat pull down pyramid

seated dbell shrugs w/ 60 dbells*10

diet
hotdog,slice of sausage pizza,rootbeer combo
2 cheese burgers and 3 nuggets w/ milk
carb xcell
n-large
cheeseburger and 7 nuggets w/ tea
cake and milk
n-large

JHolmes145
09-21-2002, 12:32 AM
did chest work out today and it was really good

dbell presses
70's*10
100's*6
incline dbell
100's*4
80's*6
dbell press
80's*8
standing cable crosses
over 50*10
under 60*10
over 50 *10

shoulder sets
standing ez bar front laterals w/ 20 on each side*10
seated side dbell lateral raise w/ 20's*10

diet
chicken strips fries and pop
steak and milk
carb xcell
n-large
chicken nuggets and tea
n-large



*side note*
i stopped takin cell tech it makes me feel like i drank sweet tarts and feel sick all day and i hate it

JHolmes145
09-22-2002, 02:20 AM
had 2day off my chest felt destroyed
i got alota sleep
diet
carb xcell
ribs fries and milk
sausage pizza,cheese fries and pop
n-large
2 sausage mcmuffins w/ cheese

JHolmes145
09-24-2002, 10:10 PM
did gunz today

tris
overhand 1 arm cable ext 60*10
underhand 1 arm cable ext 40*10
overhand 1 arm cable ext 65*10
underhand 1 arm cable ext 45*10
str8 bar cable ext 150*10
1 set of deep dips*10
biceps
alt dbell curl w/ 45's*10
standing ez bar curl w/ 45's*10(NEW PR!:D)
standing ex bar curl w/ 35's*10
alt dbell curl w/ 25's*10

diet
slice of pizza
steak w/ milk
carb xcell
n-large
whole cheese pizza and tea
n-large

Chomsky
09-25-2002, 09:21 PM
man, i love that diet.

JHolmes145
09-26-2002, 12:00 AM
im livin it up as long as i can

JHolmes145
09-26-2002, 12:04 AM
ok workout had legs
squats
205*10
225*6
275*4new pr
225*10

sldl w/ dbells
80*10
90*6
100*4

2 sets of seated calf raises

diet
chicken fingers and fries and pop
ham and alot mac n cheese and a tall glass of milk
carb xcell
n-large
1/2 sausage pizza and pop
n-large

JHolmes145
09-26-2002, 08:53 PM
ate and lifted like an animal today

diet
slice of sausage pizza and pop
dbl whopper w/ cheese and fries and gatorade
carb xcell
chicken nuggets and gatorade
n-large

chest and shoulder work out
bench press
135 warm up screw around w/ tempo
250*2(new pr :) !)
225*6(new pr :) !)
225*4
185*10
pec deck
80*10
incline nautilous
120*10
100*10

shoulder press nautilous
80*10
100*6
120*4

JHolmes145
09-28-2002, 12:24 AM
ok didnt lift cuz i wanna hit 405 deadlift 2mow and the way im lifting im cofident in my ability
diet
1/2 sausage pizza and pop
milk,chicken and macoroni&cheese
carb xcell
2 cheeseburgers,fries and rootbeer
n-large

galileo
09-28-2002, 11:52 AM
Damn. Everytime I see your diet I picture you to look something close to Chris Farley. Then I see your pictures and I cry for an hour. :soapbox:

JHolmes145
09-28-2002, 02:26 PM
my metabolism has been appraised to be worth over 1 million dollars, now thats BALLA STATUS :cool:

JHolmes145
10-03-2002, 11:48 PM
ok im back i jus been busy w/ school and my wallet got stolen so i havent been signing on.ive been lifting still lost 3 lbs due 2 stress and finishing up my t-100 cycle and taking zma now. i did legz today

squats
205*10
255*6
255*6
leg curl
80*10
100*10
sldl w/ dbells
100*10
atf squats
135*20
3 sets of calf raise

on a side note im gettin this isometric calf strength training
shoes 4 my bday and theyre gonna b implemented in the program some how. ill scheme when they come.

diet today
carb xcell
took a long nap
mostaccollie and milk
carb xcell
n-large
double cheeseburger meal,fries and rootbeer
n-large

JHolmes145
10-07-2002, 07:58 PM
ok had gunz today

standing alt dbell curl w/ 45's*10 each arm
standing ezbar curl w/50*4(PB :) )
standing ezbar curl w/45*6
standing ezbar curl w/35*10

10 deep dips
cable pull down 130*10
cable pull down 150*10
cable pullover 100*10
cable pullover 120*10

abs

JHolmes145
10-08-2002, 12:04 AM
heres my diet for today

gatorade
1/2 cheese pizza and gatorade
steak,mac n cheese, milk
carb xcell
n-large
chicken nuggets and tea
smll peice of cake and milk
n-large

JHolmes145
10-08-2002, 09:25 PM
legz today

squats 235 2*10
195*20

leg curl 90*10,110*10
sldl w/ 100 lb dbells 1*10

seated calf raise

JHolmes145
10-10-2002, 08:24 PM
personal best bench day :)
chest and shoulder work out
135 screwed around
275*1
245*3
225*6
185*10

incline nautilous
100*10
120*10

military
100*10

JHolmes145
10-11-2002, 01:53 AM
diet today

boneless rib sandwich and pop
carb xccell
pork chops w/ rice and milk
carb xcell
n-large
carb xcell
1/2 sausage pizza and tea
rice cripsie treats and tea
n-large

JHolmes145
10-14-2002, 10:57 PM
had gunz today

standing dbell alt curl w/ 50's*10 new pb
standing ezbar curl w/ 45's*9 new pb
standing ez bar curl w/ 35's*10
concentration curls w/ 25's*10
preacher ez bar curls w/ 25's*10

standing cable pulldown 130*10
standing cable pulldown 150*10
standing overhead pullover 100*10
standing overhead pullover 120*10
15 deep dips

JHolmes145
10-15-2002, 11:00 PM
Had legs today and i was not impressed w/ my squatting at all today

leg curl 80*10,100*10,120*10
leg ext 80*10,100*10,120*10
squat 205*20
sldl 200*10
calves
seated raise 2 sets
leg press calf press 1 set

JHolmes145
10-17-2002, 12:58 AM
did chest today but didnt go up in weight or rep on bench so w/e!

JHolmes145
11-01-2002, 12:03 AM
havent recorded in a while since ive been stuck on some plateaus
broke some this week weighing in at 186

bench 250*3
started squatting 315 also

BennettBoy
11-01-2002, 04:57 AM
Originally posted by JHolmes145
havent recorded in a while since ive been stuck on some plateaus
broke some this week weighing in at 186

bench 250*3
started squatting 315 also

Good job on 186. You started bulking at like 170 didn't you?

Looks like your strenght is improving too.

JHolmes145
11-02-2002, 04:23 AM
thx man, ive been stuck on the mid 80's 4 a while but i think i was retianing some water and thats gone now so i am leaner.hopefully bulking will pick up soon