Starting from scratch

[briancurran01]

looking good man. :thumbup: so you gonna join us in psmf hell?

[cphafner]

looking big!

[lilmase1153]

a couple more chest jockey sessions and you migt be on par with them arms :-)

[Bruteman]

Oh man, haven't been in here in forever it seems. Like the new graphics bud. I'm happy(and jealous) for you being able to find work that you like.

[Canadian Crippler]

Those blue squigly lines are roflistic, ;)

You look big!

[Coke]

...You can get real creative, like the new format too - cool pic!!

[bill]

Looks like the cut is working Justin. You just need to go ahead and show a better picture.

[bill]

you ever do Ps2 online? which games are good if you do. how is the ets , and thermocin treating you?

[TheGimp]

I'm loving the separation :)

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifbrian- If I do it won't be until after the holiday season. :)

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifcphafner- Thanks mang.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.giflilmase- I sure hope so.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifb-man- Thanks bro, I appreciate the kind words.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCanadian Crippler- Welcome to my journal, and thanks.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCoCoa- Thanks bro.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifbill- You are correct, I'll get a better pic soon. I like the ETS, it definitely helps in my training be reducing my DOMS. The Thermocin would probably work better if I could stop eating like ****. :p

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTheGimp- Thanks dude!

[JustinF]

Friday, 12/03/04-Chest, Bi's, Abs, & Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFlat Bench Press- 6X315, 4X315, 10X275

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Incline Bench- 10x90's, 8X100'S, 7x100's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPreacher Curls- 10x125, 8x145, 8X145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPec Dec 12x295(stack)->8X250->9x205->12X160->15X115
*This COMPLETELY thrashed my chest*

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCross Body DB Hammer Curls 10x60's, 6x70's, 10x65's->10x55's, 10x55's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCable Crossovers- 2 sets

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Preacher Curls- 2Px15, 4Px5, 3Px11

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Oblique Twists- 15x150, 2 sets


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Ab Crunch- 15x100, 2 sets

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Eliptical- 20 minutes/level14/random/2.19 miles






Sleep
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif 7.5 hours






Random thoughts
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Had a good weekend. Diet was not very good, but what else is new. Session was good.

Last week here at work....happy and sad at the same time.

Got a bunch of homework to do, so I'll catch y'all in a bit.

[Coke]

Super session big bro - :thumbup:

[Bruteman]

Real nice session dude. Pushin' and curlin' some big weight. Of course that's nothing new. ;)

[pruneman]

Real nice session justin.

[Canadian Crippler]

You're so damn strong, :p.

Great work keep it up.

[ryuage]

great session big guy.

[GrumpyTX]

Damn nice sessions man. A ton of weight being moved around a usual. Seperation looks good.

[Wikked1]

Things are lookin INSPIRED in here! Nice work bro!

[galileo]

*seizes*

[Shane]

Damn. Kick ass workouts you're putting together Justin!

[ElPietro]

AH! Monster benching, but that blue line is going to test some people's epilepsy!

[Mannequin]

You need to be careful with your diet soda inatake. Do you have any idea how many cals Pepsi One has in it!!?

I admire your PR's!

[Frozenmoses]

Awesome upper body work, sweetheart. How do those Oblique twists feel? We've got one at my gym I think, but it looks so gay to use.

[bill]

Very strong J.

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCoCoa- Thanks man.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifb-man- ;) Thanks bro.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifp-man- Gracias

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCC- Thanks dood! '

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifryuage- Thanks bro.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifgrump- Thanks bro, I was pretty excited about it!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifWikked- Thay are, bro

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifXian- Maybe you should take some medication before your visits. :scratch:

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifShane- Thanks, mang. I'm trying.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPete- lol. That's the plan.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifMannequin- Thanks man. Yeah, Pepsi One had 1 calorie/serving.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFroMo- I feel them really good, actually. It is the one where you rotate your lower body when your upper stays stationary. It does look teh gay, but that should fit you well! ;)

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifbill- Thanks bro.

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifNo session yesterday....to much homework.

Back and Tri's tonight before school.

I feel like ass today... bleh

[galileo]

You can totally do better than flashing bullets. Make them static.

[Focused70]

I think you should compete.

Screw foosball. :)

Niiiiiice session btw.

Stash

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifXian- Stop your bitching.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifStash- :scratch: Compete in what?

[briancurran01]

nice work jman...my eyes are spinning from all the blinking stuff...lol looks cool though * grabs 2 advil to kill the headache i just got * lol

[JustinF]

Tuesday, 12/07/04-Back and Tri's
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Rows- 3PPSx8, 4PPSx8, 5PPS+25'sx8, 5PPS+35'sx6, 5PPSx9

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS ISO Wide Grip Pulldowns- 3PPSx10, 4PPSx8, 4PPSx25'sx5, 3PPSx15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIncline Skullcrushers- 15x90, 10x110, 10x125, 6x145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTricep Rope Pressdowns 10x65->10x50->10x35->10x20->10x15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCG Smith Bench Press 2PPSx10, 2PPS+25'sx8, 2PPS+25'sx8

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDual Pulley 1 Arm Pulldowns- 10x100, 6x120, 10x100->10x80->10x60->8x42.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Back Extension- 15x305, 20x305, 20x305


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Abs- 15x100x2


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Obliques- 15x150x2













http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Decent session. Not much to write. Catch y'all in the AM.

Heh. I won't be saying that for too much longer.

[JustinF]

nice work jman...my eyes are spinning from all the blinking stuff...lol looks cool though * grabs 2 advil to kill the headache i just got * lol

Thanks brian. Maybe, and that's a big maybe...I'll think about using static graphics. I'll sleep on it. :p

[Canadian Crippler]

Nice work big fella, I ponder how you have the energy to due so many sets! I can hit maybe a mere 15 on a good day.

[DoUgL@S]

Muy fuerte, foozbolista. Impressive as always.

DM

[bill]

Good session, I think I may see how close I can come to matching your rows tomorrow. Just for fun and to push myself as I train alone and can slack @ times.

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCC- When I up my volumew like this, I take longer rest periods. ;) Not ideal for fat loss like I want, but I like lifting heavy too much. :p

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifdouglas- Gracias, mi hermano.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifbill- Awesome. I'll be watching your journal.

[Isaac Wilkins]

What? You lift weights? *looks around*

Session looks good, mang.

[Chubrock]

:withstupi Good workout big guy. I love doing those HS Rows, but can only manage 3 pps. You're doing almost 6...that's insane.

[Anthony]

I don't know how you progress on so much volume, but great work. Those rows are really pissing me off! :D

[getfit]

dang justin! how will i ever reach to your level:) everything looking ace:)

[bill]

Keep watching it was brief insanity, came to my senses. Maybe next week.

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIsaac- I was wondering when you would grace my journal with your presence again. :D

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifC-rock- I love them too, could you tell? :p

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifAnthony- Don't get mad, get even. ;)

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifgetfit- Thanks, and welcome to my journal!!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifbill- :swear:

[JustinF]

Wednesday, 12/08/04-Legs, Shoulders, Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifLeg Press- 6PPSx10, 8PPSx5, 10PPSx8, 10PPSx7, 6PPSx15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Shoulder Press- 10x75's, 7x90's, 7x90's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifSeated Calves- 15x290, 10x370, 10x370

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifLeg Extensions 15x220, 12x265, 9x295

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifRear Delts on Pec Dec- 15x100, 10x160, 6x190

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Lying Leg Curls- 15x100, 8x210(stack), 7x180

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Seated Lateral Raise Machine- 12x110, 10x155, 8x155




http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Elliptical Machine- 20 minutes//level 14//random setting//2.41miles


















Sleep
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif 5.5 hours




Random thoughts
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Ran out of time, didn't do shrugs or abs.

Today work is throwing a pizza party to celebrate my new job. Nice thought, but WTF?? How about a grilled chicken salad party? lol Whatever, they are buying pizza for the entire comany, so I'll choke down a few pieces. They are sooo gonna miss me here. *deflates head*

Then tomorrow after work they are taking me out for drinks, again to celebrate my new job, So I'll try to be extra good for the rest of those 2 days. :p They are sooo gonna miss me here. *deflates head* :p

It still hasn't hit me yet that I'm going to be going to a different place when I leave for work on Monday morning.

I will be posting a good deal less, as I won't be at a computer all day at work anymore. I'm excited about my possibilities though.

Well, that's bout it I guess. Holla at y'all in a bit.

[JustinF]

I think I may be going back to a 4 or 5 day split. Not sure yet.

[Shane]

Go to sleep mang!

[Coke]

Very nice session, like the leg and shoulder effort...hope you don't get off track with the workouts during this transition - no excuses mang, lol...wish you the best as you well know biggest bro.

[pruneman]

oooooooooo pizza and alcohol :D Have fun man

[dissipate]

wow i like the people at the workplace you're leaving. pizza party.... :drooling:

[Tank23]

Nice sessions bud! What's your new job?

[Focused70]

It's funny how people appreciate you all of a sudden when you're leaving. :)

Good luck Justin.

Oh, and 4 pps for calf raises is sick...altho now that I come to think of it, I'm at the 2 pps mark. :p Still, 10 pps on leg press is sicker. Are you Teufy's long lost brother?

Stash

[ericg]

Grilled chicken salad party haha.

No chicken salad parties when we hit the old port. Just shots of jager and pints of black n tans!!

Good luck with it bro!

[ryuage]

great leg session justin.... eat up a slice or two for me :) in fact eat a whole one.. hehe

[ectx]

stay off the pizza, fatty. Don't make me go all elpietro on you!

[Severed Ties]

Today work is throwing a pizza party to celebrate my new job. Nice thought, but WTF?? How about a grilled chicken salad party? lol Whatever, they are buying pizza for the entire comany, so I'll choke down a few pieces. They are sooo gonna miss me here. *deflates head*


pizza :drooling:

We have parties like that every week mind you I work with a bunch of cows....like no joke the average women in my department weights like 275. They eat 2 pizza's on there lunch break or the best yet the largest of them. the pack chieften if you will ate 22 krispy kreme donuts last week during her 4 hour shift!

Ry

[-TIM-]

You're throwing up some decent weights. A/S/L? Err, I mean, weight and height?

[Isaac Wilkins]

Grilled chicken salad party haha.

No chicken salad parties when we hit the old port. Just shots of jager and pints of black n tans!!

Good luck with it bro!


:D

[Shark]

I can't even remember the last time I had pizza.... oh man, I don't think I could eat just a couple of slices. No way, i would pound 6-8 slices for sure.

[lilmase1153]

some sick rear delt flyes.. just a scik w/o all around.. and congrats on taht new job

[Canadian Crippler]

Number's look awesome, great work Justin.

[Frozenmoses]

Pee Ess Imm Eff! Pee Ess Imm Eff!

Come on, everyone join in!

Bahahahaha.

[Mannequin]

I am so proud of you and your ability to put the pizza away. I had my first deep dish the other day and if you're anything like me, it was bliss.

Good luck at the new workplace man!

[galileo]

Go ahead fatty, eat the pizza.

[benny]

nice workouts. you are not only big, but you look mean, too. i'm going to carry your picture around so next time somebody calls me "big guy" i can whip out your pic and say, "NO, this is a big guy!!" maybe not, that's kinda 'mo. keep kickin ass!!

[cphafner]

Strong workout. We're having a pizza party next week. I couldn't wait, so I choked down a few pieces today...I love bulking!

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifShane-lol, I just woke up.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCoCoa- No worries bro, I'm not getting off track any more.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifp-man- lol, thanks. I did.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifdissipate-:) I'll miss the people, not the place.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTank- Thanks for stopping in bro!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifSoba- No doubt, huh? They always show it when you're leaving.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.giferic- Sounds like a plan, bro.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifryuage- lol, I came pretty close. ;)

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifectx- Well, I didn't stay off the pizza. :angel:

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifST- You have to be kidding? 22!!??!?! Is that humanly possible?? :eek:

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTim Nissen- lol.. I am 6'5, ~310lbs

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIsaac- w0rd!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifChris- Exactly what I did!! :)

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.giflilmase- Thanks bro!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCC- Thankd d00d!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFroMo- It's coming!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifMannequin- It was bliss, and thanks.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifXian- Thanks, I did.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifbenny- lol, thanks mang!

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifcphafner- Thanks man.

[JustinF]

Saturday, 12/11/04-Chest, Bi's, & Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFlat Bench Press- 6X315, 8X295, 9.5X275

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Incline Bench- 9x100's, 8X100'S, 5x100's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Preacher Curls- 3PPSx10x2

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPec Dec Drop set, total of 77 reps
*This COMPLETELY thrashed my chest*

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCross Body DB Hammer Curls 10x60's, 9x70's, 7x75's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCable Rope Curls- 12x65, 12x50

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifOne arm Overhead Cable Curls- 10x50, 10x35, 10x42.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Oblique Twists- 15x150, 2 sets


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Treadmill- 30 Minutes, various speeds from 3.5-9MPH, various inclines from 1.5-15






Sleep
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif 7.5 hours






Random thoughts
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Short on time, catch y'all later.

[Severed Ties]

I didn't think so bro....I know eating that much fat would make me puke but this women is like 5'8 and 350 pounds...so she got that way somehow.

Ry

[getfit]

WOW JUSTIN! i was going through your journal awesome sessions and strength :)

[ryuage]

great chest/bi session

[lilmase1153]

yeah some serious strength. your chest is almost catching up to your arms.. ALMOST

[Beast]

Crazy chest strength! That pic you posted looked awesome, too. I wouldn't want to run into you in a dark alley, LOL.

[Canadian Crippler]

What type of manimal curls 75s! Smokes man, great work.

[ericg]

Nice session man! Strong as usual.

[Focused70]

I guess your new nickname is "The Refrigerator". :p

Stash

[Wikked1]

WHAt's with this HS preacher curl stuff dammit? I can't compete now for SURE I don't have one of those!! (Not that I could hold a candle on the PB anyway!) Nice solid work bro!

[Relentless]

your new animated icons and lines are giving me seizures

workout is just sick, as per usual

[ElPietro]

i haet you

[cphafner]

Damn that workout is heavy as hell! Crazy benching.

[Coke]

Wow mang...really going all out with it - :thumbup:

[bill]

Justin looks like you have it dialed in.

[Severed Ties]

Some real nice workouts there bro! Your chest drop set reminds me of when my partner and I hit Century drop sets on arm day.

Keep it up

Ry

[TheGimp]

77 reps! Awesome :)

[briancurran01]

nice chest session up there justin...you strong mofo..

[Frozenmoses]

strong biatch. much <3, more h8.

[DoUgL@S]

Here is some :spam: and some h8.

Nice work out. Strong as hades.

I can work at being as strong as you *not gonna happen* but whenever you tell people how big you are all I can think of is haet.

[JustinF]

Thanks very much for the support y'all. Much appreciated. Don't have time for individual replies, so I'm just gonne post my sessions.

[JustinF]

Monday, 12/13/04-Back and Tri's
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Rows- 3PPSx8, 5PPSx8, 6PPSx6, 5PPS+25'sx6, 4PPSx12

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS ISO Wide Grip Pulldowns- 3PPSx10, 4PPSx10, 4PPSx35'sx5, 3PPS+25'sx11

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIncline Skullcrushers- 10x110, 10x125, 6x145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTricep Rope Pressdowns 10x65->10x50->10x35->10x20->10x15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCG Smith Bench Press 2PPSx10, 2PPS+25'sx8, 2PPS+25'sx8

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDual Pulley 1 Arm Pulldowns- 10x100, 6x120, 10x100->10x80->10x60->8x42.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Back Extension- 25x305


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Abs- 15x80


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Obliques- 15x150x2



http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Elliptical- 5 minute warmup

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Treadmill- 15 minutes level15 incline, 3.5MPH

[JustinF]

Sunday, 12/19/04-Chest, Bi's, & Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFlat Bench Press- 7X315, 4.5X315, 7.5X275

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Incline Bench- 9x100's, 8X100'S, 6x100's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Preacher Curls- 10x125, 6x165, 8x145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPec Dec Drop set, total of 74 reps

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCross Body DB Hammer Curls 6x80's, 10x75'x, 6x80's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifOne arm Overhead Cable Curls- 8x50, 12x35,

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Oblique Twists- 15x150, 2 sets


http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Treadmill- 15 minutes level 15 incline, 3.5MPH// 15 minutes level 10 incline, 3.7MPH







Random thoughts
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif
http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif New job is going well. I like it, very busy. I only made the gym twice, will get better this week, as I am adjusted to the schedule now.

I lost 8 lbs this week, probably from the mere fact that I am not just sedentary at a desk all day, can't beat that!

Holla at y'all next week!

p34c3!!

[Canadian Crippler]

:bow: @ Preachers. Insane man, great strong sessions!

[Shark]

Your preachers are sick but what really gets me are those hammer curls. Those are pimp!

[lilmase1153]

great w/o once again.. so hows the new job position treating you?

[getfit]

as always JUSTIN great everything:)

[ryuage]

solid work justin, hows the apprenticeship :)

[Coke]

...damn dude, 8lbs is a lot - good chest and bi session.

[TheGimp]

Wee an update! Glad to hear you're settling in, and that's a nice couple of sessions :)

[Chubrock]

Jeez Justin. Those friggin hammer curls are SICK!! Hell man I use em for shrugs and you're using them for dag on curls. That's crazy.

[bill]

Hope the new job doesn't interfer with the workouts, your strength is sick

[cphafner]

the weights you move in your weorkouts are damn impressive!

[-TIM-]

What type of manimal curls 75s! Smokes man, great work.

I was thinking the exact same thing. Well, not the manimal part :p

[dissipate]

all i can say is WOW. :eek:

merry christmas justin!!

[lilmase1153]

merry christmas big J man

[Tank23]

Yo mang, what everyone else said, sickkkk workouts!!!

Merry Christmas Justino!

[ryuage]

Merry christmas big guy!

[Focused70]

:bow:

That is all....especially the curl jockey mastah preacher curlz.

:bow:

Stash

[Wikked1]

Preacher curls?? :scratch: is that all ya got big bro? hhmmm I WISH I could muster up the gunz to get close to you! Hope you & the Mrs. had a great Xmas and here's to an even better New Year!

[-TIM-]

Okay so I did preacher curls last night, 85 lbs, 4 sets w/5 reps each. Let's just say that puts curling 225 lbs into perspective.

[Anthony]

It's nice to hear things are going well at the new job! Keep up the good work!

[ectx]

dude, I think anthony likes you. He's never nice to anybody!

and yeah...good goin' cabron. Glad to hear the job's going well.

[Anthony]

Shut up joto, I'm nice to everyone!

[DoUgL@S]

I always seem to drop in on curls day and you never cease to amaze. Good going big man.

[ryuage]

Happy new year big guy, hope the new job is going well.

[Canadian Crippler]

I always seem to drop in on curls dayThat's everyday. ;)

[TheGimp]

All the best for 2005 matey :)

[JustinF]

Thank you so much everybody for the well wishes and comments.

Everything is going well, both with the new job, as well as life in general. Training and diet has been subpar these last few weeks, but that is ready to change. I am changing focus to a fat loss emphasis. I am carrying around 320lbs of bodyweight, and my joints are not agreeing with it, nor are they agreeing with the heavy lifting anymore. I am udecided on my new split right now, but it will be moderate to high reps with a good deal lower weight than normal. My diet is already planned out, and cardio will be daily. Twice a day on workout days (one morning, one afternoon before weights). Things have been crazy busy for me, but I think I will have much more time for WBB here in the future.

I am going to try to get online once a night, just to update my journal. Unfortunately me posting in other journals will be limited to the weekend, as I just do not have the time after work/gym anymore during the week.

Let's see.....what else...

I will be making an appointment with the Dr. to get my back looked at. It has not been the same since the deadlift injury....it is tight sometimes and at times I get shooting pains. I fear I may have a slipped disk or something....

I have no weight goal for myself....I am not fat but I believe I am 18-20% (fat by my own and most of your standards) I am thinking 260-265 would have me looking monsterous.

2005 is going to be my best year ever...both with my physical goals, as well as my personal life. Holla at y'all in a week.

[Anthony]

2005 is going to be my best year ever...both with my physical goals, as well as my personal life.

Damn right bro, that's the attitude to have!

[Chubrock]

:withstupi


Good luck with all ya goals man, and I'm with ya. I have a feeling good things are going to happen in this upcoming year.

[dissipate]

wow lots of cardio coming in!

hope your back will be ok.......... a sprain or something and not a slipped disc....... let us know what doc says..

2005 let's go!

[briancurran01]

Good luck with the goals Justin.

260-265 and you would look like abeast (not that you dont now ) :)

[JustinF]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifAnthony, C-Rock, dissipate, and Brian- Thank you much for your continued support.

[JustinF]

Monday, 01/03/05-Back, Tri's and Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif



http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTreadmill- 30 minutes level 15 incline, 4.2 MPH
*Done before weights*

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Rows- 4PPSx10, 4PPS+25'sx8, 4PPS+25'sx8

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS ISO Wide Grip Pulldowns- 3PPSx10, 4PPSx9, 3PPS+25'sx10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIncline Skullcrushers- 15x90, 12x110, 10x125, 6x145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTricep Rope Pressdowns 10x65->10x50->10x35->10x20->10x15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTate Press 55'sx8, 60'sx6

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDual Pulley 1 Arm Pulldowns- 10x100, 6x120, 10x100->10x80->10x60->8x42.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Back Extension- 15x305, 20x305, 20x305



http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Much shorter rest periods, combined with cardio pre-weights=pussy weights. Ahh well, hopefully this will spur along the fat loss.

Cardio and abs in the morning.

[cphafner]

happy New Year, Justin. Great to hear the positive attitude!

[ericg]

Awesome attitude bro. THings seem to be falling into place bro! Lifting is kicking ass. Keep up the hard work bro.

So when are you coming up to Portland? Isaac and I were thinking 1/15???

[bill]

Yeah thought the rows where kinda weeeeeeeeeeeeeeeeeeeeeeeeek. So did I miss this, is the football stuff off? Good goals

[ryuage]

why not do the cardio after the weights?

[Coke]

Good session...helps to keep you on track - wish you well with the back.

[Canadian Crippler]

Monstrous workout as usual!

Todays grammar lesson: 60s, not 60's. - ;)

[dissipate]

why not do the cardio after the weights?
agreed.

[Wikked1]

Nice session Cardio Whore!

[Focused70]

*puts on sunglasses and sunblocker*

Nice job, Justin.

Kinky font. ;)

*removes sunglasses*

Stash

[GrumpyTX]

Nice sessions man. Cant wait to see how your body responds to the change in your routine.

[getfit]

sessions looking ace Justin as always :)

[DoUgL@S]

:spam:

[iLUDEd]

nice work mate!

[bill]

:lurk:

[Tank23]

2005 is going to be my best year ever...both with my physical goals, as well as my personal life. Holla at y'all in a week.

That's what I said about 2005 too!!! It's gonna be our year Justino! Our year!!!!

Happy New Year mate. I hope your Christmas break has been great.

[Shark]

Your rows and your wide grip pull downs are just huge bro. Keep up the good work!

[chops]

DAY-AMMM. please pass some of that energy over to me!

[Bruteman]

Awesome vibe in here bro'! Good luck to ya' this year in all you do.

So what's up wit' the back? Is it going to hinder the comeback, or is it just a stumbling block?

[lilmase1153]

nice w/o and what a way to start the year with a twist.. good luck justin

[dissipate]

:spam:

[Wikked1]

:scratch: you on vacation bro?

[JustinF]

I really appreciate you all keeping this journal alive. I promise I'll get in your journals this weekned....

Wikked- Not on vacation, but if you read back a bit, I am no longer at a desk job on the internet all day. :)

Sessions to follow.....

[JustinF]

I have too many sessions to list, so I am going to just post this weeks so I'm not up all night


Sunday, 01/09/05-Legs, Shoulders and Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif



http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTreadmill- 35 minutes level 15 incline, 2.2miles, 940 cals
*Done before weights*

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifLeg Press- 4PPSx12, 6PPSx10, 8PPSx10, 9PPSx8, 6PPSx20

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Iso Shoulder Press- 2PPSx15, 3PPSx7, 2PPS+25'sx10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Leg Extension- 2PPSx12, 3PPSx12, 3PPS+25'sx9

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifRear Delt Flyes 10x35's, 10x35's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifBehind Back Smith Shrugs 2PPSx12, 3PPSx12

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFront Smith Shrugs- 4PPSx5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Seated Calves- 180x10, 140x12, 140x15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Cable Upright Rows- 15x65, 10x80

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Seated Leg Curl- 10x220=>10x205=>10x160

[JustinF]

Monday, 01/10/05-Back, Tri's and Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif



http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTreadmill- 27 minutes level 15 incline, 1.62 miles, 711 cals
*Done before weights*

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Rows- 3PPSx10, 4PPSx6, 5PPSx8,x8, 4PPSx11

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIncline Skulls- 12x125, 8x145, 7x145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Single Arm Pulldowns- 3PPSx12, 4PPSx8, 3PPS+25's x11

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTate Press 10x50's, 6x60's, 9x55's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifReverse Cable Cross 10x15, 8x20, 8x20

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifRope Pressdowns- 15x57.5=>10x42.5=>6x30=>10x20

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Dual Pulley Pulldown- 10x100=>12x70=>12x42.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Back Extension- 25x305, 25x305

[lilmase1153]

pretty impressive stuff justin... but where are the curl jockey sessions *looks and finds none* you make baby jesus cry :-) j/k compadre

[JustinF]

Tuesday, 01/11/05-Rest

Played 1 hour of basketball. (During work hours and got payed for it.) w00t!

[JustinF]

pretty impressive stuff justin... but where are the curl jockey sessions *looks and finds none* you make baby jesus cry :-) j/k compadre

Coming right up bro!!

;)

[JustinF]

Wednesday, 01/12/05-Chest, Bi's and Cardio
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif



http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTreadmill- 25 minutes level 15 incline, 1.53 miles, 618 cals
*Done before weights*

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFlat Bench Press- 275x10, 275x8, 245x10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCross Body Hammer Curls- 10x65's, 6x75's, 8x70's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB INcline Press- 12x85's, 8x95's, 9x95's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPec Dec 20x305, 12x305, 15x250

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifEZ Bar Standing Cable Curls 11.5x80, 12x60

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Ab Machine- 20x60, 20x60

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Miscellaneous Curl Jockey Stuff- About 8-10 sets (seated cable curls, standing overhead cable curls, etc.)

[lilmase1153]

see thats what im talkin bout.. nice justin never fails to impress..

[JustinF]

Thursday, 01/13/05-Legs, Shoulders
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifLeg Press- 4PPSx10, 6PPSx8, 8PPSx8, 10PPSx9, 10PPSx8, 8PPSx10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Shoulder Press- 10x75's, 7x80's, 7x80's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Leg Extension- 2PPSx15, 3PPSx12, 3PPS+25'sx10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCalves on Leg Press 8PPSx10, 8PPSx9, 6PPSx10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCable Lateral Raise 12x17.5, 15x12.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCable Upright Rows- 12x80, 12x80

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS Seated Calves- 15x100, 9x150

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif DB Shrugs- 20x100's, 15x100's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Single Leg Standing Leg Curls- 15x75, 6x100, 10x85

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif HS ISO Shoulder Press- 2PPSx15, 2PPS+25's x7




http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Now that's a first, here it is only Thursday and I have all my weight days done. :D I will still be hitting the gym for cardio...I'll thrrow in some more ab work, as well as forearms somewhere.

As you may have noticed earlier this week, I played a game of pickup basketball. I have committed myself to playing in a leauge that starts up next month. I will be playing again tomorrow during lunch. Feels good to be doing a team sport again, even though I can't hit anyone. :angel:

My weight loss, check that: fat loss, is going well. I started my job at over 320lbs, and as of Monday I was 310. My bodyfat is melting, and it appears I am keeping all my muscle. I'll be under 300 in no time..I would guess my bodyfat at this point to be somewhere around 16%.

I am considering changing up my split to one bodypart a day, becasue with the cardio happening every session, I am spending far too much time at the gym.

I am averaging about 7-7.5 hours of sleep per night, which is a far cry from the 4 hours I used to get. All you loyal members will remember those days. ;)

Anyways, I thank you all again for the continued support. It really does keep me motivated. Although I am not online near as much as I used to, I am still checking up in y'alls journals. I promise to get some :spam: into them this weekend. I know y'all miss it!

All in all, things are going great for me. Job, relationships, and health. 2005 is my year!

P34ce y'all, holla at ya this weekend!

[TheGimp]

Awesome man, glad to hear things are going well, everything sounds great :thumbup:

[chops]

glad to hear that everything is going the way you want it. good job on the fat loss - all that cardio really paid off!

[getfit]

glad to hear things are going well Justin! btw, sessions always looking ace :)

[ectx]

Looking strong, cabron. You're kind of missed in the journal section....well kind of like when you miss a rash! :p

[dissipate]

good to see you still managed to fit lifting into your schedule!

[Chubrock]

Hey big man, how you doin the cutting? Just plain jane calorie cutting, or carb depletion or what???? Share the secrets dude lol.

[Coke]

You playing basketball now, that is a good thing (as Kook used to say)...glad you still getting the workouts in, looking very well with it all.

[iLUDEd]

good to see the days of your 4-5hr sleep nights are in the past :) enjoy playin ball, you got the frame of a good inside player, id be **** scared tryin to take it to the hoop on you!

[JustinF]

Thanks all.

Well, today I sprained my ankle pretty good. Some little fella got in my way on the court, and I stepped on his foot, rolled my ankle. It's pretty swollen and stiff. loo, that sounds good.

It happened in the first 2 minutes, I didn't know it was that bad, and I finished the game. I sat down on the bench and looked at my ankle. Ooops. :angel: Ah well, this won't bring me down. I skipped cardio this afternoon and am resting the ankle. May get in the gym tomorrow, not sure. I'll attach a few pics (don't mind the hairy feet), this is after 6 Ibuprofens and 1.5 hours of ice. I can't wait till the black and blue sets in. :)

I shall buy some good basketball shoes this weekend, I was playing in running shoes. That's all for this update, gotta go eleveate the foot! Lata y'all.

[EdgarMex]

Well, today I sprained my ankle pretty good. Some little fella got in my way on the court, and I stepped on his foot, rolled my ankle. It's pretty swollen and stiff. loo, that sounds good.

those damn small mo' fockers getting in the way! Those pics look painful, hopefully your ankle will be better tomorrow.

Have some :spam: in the meantime :p

[cphafner]

nice strong effort. That ankle is nasty!

[Canadian Crippler]

Nasty ankle, nice session.

[dissipate]

ow! hope your ankle is better by now. are you compressing it as well?

[ryuage]

ouch... hope the ankle feels better

[Focused70]

Hairy feet is good, joto. Just not a hairy backside. :p

Get better soon, mank.

Stash

[JustinF]

Thanks for the comments and well wishes all.

dissipate- yes I have been compressing it when I am moving.

c-rock- just saw your question up there. I'm doing just plain old calorie cutting, eating clean, and doing cardio. The old fashioned hard way. ;)

The ankle feels a lot better. The day after it was pretty painful, it actually swole up so much it caused my skin to break, and created blisters. Sunday and today ( I had the day off of work for MLKJr's b-day) was spent on the couch with the foot elevated and iced. It feels much better now, and I will be back to my daily routine tomorrow. I'll catch up with your journals next weekend.

[Chubrock]

Yea yea, I'm SURE you just saw it....You just were gonna ignore me since I'm so small compared to you lol. I see how it is haha.

[TheSicilian]

still goen hard justin, good to see.

[chops]

omgosh - it looks like there's a tennis ball under your skin. hope it heals up quick for you

[ericg]

Dam man. You are looking really strong as usual. Nice to hear that things are coming together!

I twisted my ankle up pretty bad a few months ago. It was a great time :( It still bothers me a bit now but nothing to get in the way. I landed on mine the wrng way while playing wallyball.

Again, sessions are looking very strong :thumbup:

[Anthony]

**** that looks painful. I wouldn't really call those hairy feet, though. Have you seen ectx? Sasquatch! Hope it gets better soon, bro!

[Canadian Crippler]

Good luck with the foot dude, I just got back last week from a small 3 week injury and it feels so awesome to lift again!

[JustinF]

Thanks for the comments all.
Tuesday, 01/18/05-Back, Tri's
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I attempted to do some cardio, butthe ankle is not ready yet. Did about 3 minutes on the elliptical and stopped.

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Rows- 3PPSx10, 4PPSx10, 5PPSx10, 5PPS+25'sx8, 5PPSx9

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifIncline Skulls- 12x125, 8x145, 8x125

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Single Arm Pulldowns- 3PPSx12, 4PPSx8, 4PPS+10'sx7, 3PPS+10's x10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTate Press 10x50's, 6x60's, 9x55's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifReverse Cable Cross 10x15, 8x20, 8x20

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifRope Pressdowns- 15x57.5=>10x42.5=>6x30=>10x20

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Dual Pulley Pulldown- 10x100=>12x70=>12x42.5

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Back Extension- 25x305, 25x305

A bunch of miscelaneous tricep work on the cables.

[DoUgL@S]

Strong session. Hope the ankle heals up. bball is notorious for ankle sprains, I used to play a lot so I feel your pain.

[getfit]

strong session Justin! hope the ankle is feeling a little better:)

[lilmase1153]

damn J man that is a hella ace session.. especially those incline skulls thats insane i dont know how your elbows can hold that much weight..

so since your ankles all messed up are you not gonna be playing bball no more? or did that not even start yet? anyways good luck man

[ryuage]

do you feel incline skulls hit the triceps harder for you? or you just switching it up for variety, btw nice sessions and hope the ankle is well

[briancurran01]

nice work J. Hope the ankle heals up soon

[dissipate]

nice skulls! i can't even squat 60. feeling terrible now lol.

back extensions looking powerful. do you use the machine?

[ectx]

looking good for a gimp. Incline skulls? Have you tried decline? Decline skulls are pbly one of my favorite skull variations.

[Relentless]

jeez such a whiner

it's not like you BROKE anything. :p

if you're 16% you should totally post pics; you must look swole!

[bill]

Nice job J. do you do the seated row one arm @ a time?

[Chubrock]

16% you bastard lol. You're pretty much around the same BF as me, but much much bigger....

[Focused70]

Teh Curl Jockey King hath returned!!! All hail Justin! lol.

Stash

[Wikked1]

Nice session bro! Keep up the solid work!

[ElPietro]

Argh! The seisure inducing blue streak is back! :eek:

Leave the ankle alone for a couple weeks. I mean completely alone, don't do anything with it that you can avoid. Including squats or leg pressing. Believe me I know it's frustrating to take time off, but if you make it worse you will be WAY more pissed.

Can't remember if you answered or not, but you thinking of coming to teh arnold?

[JustinF]

doug, getfit, brian,c-rock, stash, and wikked: Thanks all.

lilmase- the season has not started. I will be playing still.

ryuage- just for variety

dissipate- yes, the machine until I can do deadlifts again

joto- haven't tried them, I will next session

callahan- I'll see what I can do

bill- yes

pete- not sure if I can make it, I'll let ya know.

[JustinF]

Wednesday, 01/12/05-Chest, Bi's
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifFlat Bench Press- 275x9, 275x8, 225x10 (5 sec neg, explode up)

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCross Body Hammer Curls- 10x65's, 6x75's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Incline DB Press- 8x90's, 5x100's, 8x85's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifPec Dec 77 rep drop set

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifEZ Bar Preacher Curls 10x125, 10x135, 9x135

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB INcline Hammer Curls- 10x45's, 9x55's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif DB Preacher Curls- 10x55's

Bleh. Weak session. I had zero energy. Meh. Ankle got bigger again, forgot the ace bandage today. I'll give it at least two weeks, per ElP's suggestion before I do legs, I'll try light cardio next week.

Catch up with y'all this weekend.

p34c31!1!

[Coke]

The session was good, lol...the ankle is gonna need a little time - missin you bro.

[Chubrock]

Geez buddy, I wish I could do a 5sec negative on 225. Right now I'd be lucky if I could some how manage one half rep out of it lol.

[Shark]

GOd damn you're lifting huge. Man. I've been taking it easy on curls these days becasue of my wrist and you're just in here making me look small!

[TheGimp]

Hope the ankle gets better soon, from my experience it tends to take a while :(

[dissipate]

do cross-body hammer curls hit the biceps differently from normal hammer curls?

[lilmase1153]

he makes all of our curls look weak... great job big J man

[ryuage]

may be weak for you, but id love to put up some of those numbers :(

[iLUDEd]

Pec Dec 77 rep drop set

am i reading right, you did 77reps?

[Bruteman]

Yeah, real weak workout. :rolleyes: Do you even remember what it's like to be weak?!

Just bustin' your chops bro'. Nice session.

[cphafner]

Damn that is a strong chest effort. I wish I could do one 5 sec neg on 225, let alone 10!

[JustinF]

I'll catch up in y'alls journals tomorrow. I have the day off of work due to base closure (too much snow). Just putting up a quick pic that I just snapped. :)

I'm down to 296lbs in this pic.

[lilmase1153]

holy s**t justin.... i dont know what to say other than you would scare me if i saw you in a dark alley... and damn it thats the look im going for..

[dissipate]

lol. i think i'd run in the other direction as fast as i can if i saw justin in a dark alley too.

[ericg]

Nice session eventhoiugh you had no energy! You hair is long - you need to get it cut.

[JustinF]

lmao! I'm a nice guy y'all. No need to run away.

eric- you're right.

[ectx]

No...you're mean, and you need a hair cut. Meanie pants!

[ericg]

Nice guy. Look at you. You are bald, pierced, run while you can people....run fast.

[JustinF]

Thanks for the comments all.
Saturday, 01/22/05-Shoulders
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif


I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Shoulder Press- 2PPSx15, 2PPSx25'sx10, 2PPS+35'sx6

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Forearm Curls- 10x60's, 10x70's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Shoulder Press- 10x75's, 7x85's, 12x75's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifDB Shrugs 20x100's, 20x100's, 18x100's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifCable Upright Rows 12x80, 10x95

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifSmith Shrugs- 2PPSx15, 3PPSx12, x12x,x8=>2PPSx10=>1PPSx20

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Rear Delt Flyes- 12x120, 12x135, 10x145

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Various Cable shoulder flyes-

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Some Ab work-

Ankle is still a bit swollen. I will try some cardio this afternoon. Probably hold off on leg work for another week. So, as of the start of my new job I have lost 22lbs and it seems as though I have reatained pretty much all of my muscle. I'm stoked.

I'll get some full body pictures after I feel a bit more comfortable posting my fatness. I have come a LONG way in losing stomach/love handle flab, but I still have a long way to go. Holla at y'all next week!

[Coke]

You are still clearly the biggest bro...but watch out though, lol - :D

[ericg]

Nice work with the fat loss bro. I get to see ya in person soon so I can see how much you photoshop your pics ;)

Again, strong lifts. Im going to carry a crowbar with me to slow you down a bit.

[getfit]

as always Justin sessions rule! :)

[Wikked1]

Excellent delt session man! Damn I wish I could manage those 85's even if just for a couple! Nice solid session and grats on the fat loss!

[DoUgL@S]

Dizzam. you skinny biatch! get a haircut. *runs away in terror*

Seriously bro, nice work on them shoulders. 22 lbs of fat is great progress.

[JustinF]

You are still clearly the biggest bro...but watch out though, lol - :D

Watch out now, is that a challenge? Are yu threatening to take away my "biggest bro" title? I better stop this cut and hit it hard! ;)

[JustinF]

Nice work with the fat loss bro. I get to see ya in person soon so I can see how much you photoshop your pics ;)

Again, strong lifts. Im going to carry a crowbar with me to slow you down a bit.

Bah, you'll need more than a crowbar bro, better bring a couple friends too. ;) :clown:

[JustinF]

as always Justin sessions rule! :)

Thanks for your constant support, gf.

[JustinF]

Excellent delt session man! Damn I wish I could manage those 85's even if just for a couple! Nice solid session and grats on the fat loss!
Thanks much bro. You have to make a trip up here sometime this year!

[JustinF]

Dizzam. you skinny biatch! get a haircut. *runs away in terror*

Seriously bro, nice work on them shoulders. 22 lbs of fat is great progress.

Gracias, hermano. Glad to see you're gonna keep that journal alive!

[JustinF]

Monday, 01/24/05-Cardio-whore day
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTreadmill- 35 minutes, level 15 incline, 2.09 miles, 930 calories

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifElliptical- 33 minutes, level 14, 3.44 miles, 681 calories

A bit of ab work

I had quite the cardio whore day today. Ankle felt good, not great. Going to put some ice on it now just in case. That's it. Holla at y'all later.

[lilmase1153]

hold on.... your doing this all on a cut.... F this im out of here you freak..


ok i was j/k on the freak part but seriously you are...

[bill]

J, you use anything to keep up the strength during those sessions? Not that I'm impressed. ha , Good job losing 22#'s

[galileo]

22lbs :eek:

[dissipate]

wow that's some power cardio work!

[TheGimp]

Great job on that cardio :thumbup:

[Shark]

Awesome progress bro!! How tall are you?

[JustinF]

hold on.... your doing this all on a cut.... F this im out of here you freak..


ok i was j/k on the freak part but seriously you are...

lol. Thanks bro.

[JustinF]

J, you use anything to keep up the strength during those sessions? Not that I'm impressed. ha , Good job losing 22#'s

Nope. Just taking protein at the moment. Thanks.

[JustinF]

22lbs :eek:

That tells ya how fat I got, doesn't it? :(

[JustinF]

wow that's some power cardio work!

Thanks, I try! ;)

[JustinF]

Awesome progress bro!! How tall are you?

Thanks a lot, man. I am 6'5".

[JustinF]

Tuesday, 01/25/05-Back, Tri's
http://images8.fotki.com/v132/photos/7/75073/695899/Blue_zigzags-vi.gif

I will only be listing working sets.

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Rows- 4PPSx10, 5PPS+35's x10, 5PPSx12, 4PPS+25'sx10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Dips- 1PPSx20, 2PPSx15, 3PPSx12

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifHS Single Arm Pulldowns- 3PPSx10, 4PPSx10, 4PPS+25's x5, 3PPS+25's x10

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTate Press 10x50's, 12x500's, 9x45's

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifReverse Cable Cross 12x15, 9x20, 12x15

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifRope Pressdowns- HUGE dropset

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Straight arm pulldowns on lat tower- 12x55, 15x40, 10x55

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gif Back Extension- 25x305, 25x305, 23x305

Haven't been to the gym since. Will be there tomorrow and Sunday. Sunday is only if Issac and eric don't bitch out. ;)

[Isaac Wilkins]

:eek:

500 lb Tate Presses!

You's da monsta!

:D

[EdgarMex]

http://images7.fotki.com/v129/photos/7/75073/695899/Small_blue-vi.gifTate Press 10x50's, 12x500's, 9x45's


I'd like to see those 500 lbs DBs :p

[getfit]

sessions are so solid there Justin! nice :)

[lilmase1153]

your w/os just keep on getting better and better you big ass bastard...


i meant that in a good way

[dissipate]

great workout! your triceps must have been smoking!

[DoUgL@S]

That's 1000 lbs total :eek: your a monster.

[TheSicilian]

your dumbelss go up to 500lbs? The biggest one i have ever seen is around 200lbs...



pfft YOUR WEAK




















........
....
lol i think we all know i am talking sh1t.

[bill]

Tricep junkie, are you liking the new gig? I hope it was a good move for you.

[Focused70]

That's 1000 lbs total :eek: your a monster.

A 300 lb. 18" arm monstah.

Puppy powah!!!!!! (Scrappy Doo)


Stash

[cphafner]

Justin your workouts are always inspiring. Whenever I'm exhausted and drag my ass into the gym, I think about how your prolly 2x's as busy as me, and in the gym thowing up seroius weights. Keep it up bro!

[Tank23]

Justino, strong as always mate!! Great work on losing 22lbs dude! Keep it up ay.

[Bruteman]

Great work Justin. Still putting up the big numbers despite being a cardio whore. :D

[ericg]

Big numbers for a bug guy. It was great to finally meet you this Saturday. Sorry for the way I behaved :alcoholic :( Hopefully I didnt make a bad impression on you two!! :hide: All in all I had a pretty good time, and still had plenty of money left in my wallet when I checked it :thumbup:

[Isaac Wilkins]

"When you get a squatters ass, you can make it pop!"

;)

[JustinF]

Thanks for the comments, all.

I have some sessions to post, but don't have time right now.

As stated, I met up with ericg, Borris, and his girlie Audrey. A great time was had by all, maybe by eric a little more. ;) :alcoholic

We had it all, 80's tunes, 90's old school joints, shots, beer, and pizza.

I had a great time and we need to do it again in the not too distant future.

And Issac, you snore like a ****ing chainsaw! ;) Between that and eric's dry heaves, I hardly slept!

[cphafner]

Why is it whenever WBB people booze and pukin seem to be involved...and this didn't even involve any of the Canucks.

[ericg]

Definately have to do it again in the not to distant future!

LOL@Borris

[Chubrock]

Man I feel kinda neglected. Nobody ever comes down this way, so I never have anybody to chill with. None of my friends are into lifting like I am, so I just have to talk to myself lol.

[Focused70]

Beer and pizza!!!! :drooling:

Well maybe not so much the beer. Props on the pizza though.

And the lifting, of course, of course.

Stash

[DoUgL@S]

Did you make it pop or drop it like its hot? *snicker*

[Anthony]

Wow, 22lbs lost ... kick ass. Hope the ankle gets better soon, bro!