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JHolmes145
02-11-2003, 12:48 AM
ok i lost track of my first journal due to me takin december/jan off.but im back and im jus as sharp as b4. same goal as b4 get 2 that elusive 200lb mark!!!!!

JHolmes145
02-11-2003, 12:49 AM
as usual sh*tty lighting and quality! heres torso

JHolmes145
02-11-2003, 12:51 AM
better lighting

JHolmes145
02-11-2003, 12:52 AM
the ole chest

JHolmes145
02-11-2003, 12:53 AM
unloaded gun and shoulder

JHolmes145
02-11-2003, 12:56 AM
***personal note. i topped my personal best on squat w/ 250*20***

JHolmes145
02-11-2003, 11:39 PM
ok heres my routine for back n bis today

10 chins
lat pull down
127.5*10
142.5*10
157.5*10
172.5*10
157.5*10
142.5*10
127.5*10
***I alternated between behind my neck and to my chest between sets***
10 chins
biceps on precher machine
2 plates*10
plate +35*10
plates+25*10

JHolmes145
02-11-2003, 11:41 PM
ok heres my diet today
n-large shake 3 scoops plus milk
pizza and sprite
chicken kiev and mac n cheese w/ milk
small peice of cake and milk
protein/carb shake
carb xcell
pizza and chicken rice w/ sprite
3 n-large scoop and milk

Franjipani
02-12-2003, 12:49 AM
Originally posted by JHolmes145
but im back and im jus as sharp as b4. same goal as b4 get 2 that elusive 200lb mark!!!!!

Welcome back, now lets see you achieve that 200lb :thumbup:

JHolmes145
02-12-2003, 09:46 PM
heres my diet today

n-large shake
carb xcell
sausage pizza and sprite
pot roast,rice,rolls and milk
protein/cqarb shake
beef jerky and sprite
n-large

rookiebldr
02-12-2003, 09:50 PM
It's about time you came back to update a journal. Good luck getting to 200lbs.

JHolmes145
02-12-2003, 09:50 PM
work out guns

standing alternate dbell curls w/ 40's 1- each arm
standing ez bar curl w/ 50 lbs on each end*4
standing ez bar curl w/ 45 lbs on each end*6
standing ez bar curl w/ 35 lbs on each end*10
sitting concentration curl w/ 25lb dbell 10 each arm

alternating overhand /underhand cable pulldowns 4*10
tricep pulldown w/ vbar * 10


man maker w/ 10 lbs

calves

JHolmes145
02-12-2003, 09:52 PM
thx 4 the support guys :strong:

JHolmes145
02-14-2003, 01:04 AM
work out today chest
135*10
250*1
225*4
205*6
185*10
nautilous chest press
120*10
100*10
80*10

JHolmes145
02-14-2003, 01:07 AM
diet today

n-large shake
rice and sprite
2 hot dogs fries and pop
triple cheeseburger fries and vanilla shake
carb xcell
6 peice nugget choc cake and sprite
n-large

JHolmes145
02-19-2003, 10:20 PM
did legs today weighed in at 186

atf squat 135*10
squat 255 2*10
leg curls 120*10,100*10
leg ext 120*10,100*10
sldl w/ 100 lb debell *10
2 sets of calf raise
lunge w/ ez bar and 35 on each side

JHolmes145
02-21-2003, 12:23 AM
chest and tri's today

bench press
135*10
245*2(bar hit the hooks)
225*5
245*1
205*6

close grip cable pull downs

130*10

Coke
02-21-2003, 07:47 AM
You got my support too Holmes

JHolmes145
02-23-2003, 06:14 PM
thx
heres some updated stats i was feeling swoll today so
i broke out the tape, weight mid 80's???not gonna weigh
myself till friday.start a new creatine called V12 2mow heard good things bout it.
all measures cold

arms 15.25 flexed
chest 46 flexed
waist 31 bloated
quads 24.5
calves 15

SWOLE
02-23-2003, 07:13 PM
you look bigger than your stats claim, nice job!!! you fooled me...
how tall are you??

JHolmes145
02-23-2003, 11:01 PM
im jus under the 6ft mark w/o shoes
i have a supersmall frame so it affects my stats
or thats what i tell myself,plus not alota fat on these bones

JHolmes145
02-24-2003, 09:28 PM
ok chest and tris and some calves today

bench press
135*10
245*3
225*6
205*3?????was really fatigued
incline dbell press 100 lbs*3
nautilous chest press 100*25
nautilous tricep ext 100*20

SWOLE
02-24-2003, 09:57 PM
good strength on chest there... thats really good for your weight.
keep up the good work!!

JHolmes145
02-24-2003, 10:44 PM
i jus wish my arms would catch up 2 my chest and back, thx 4 the remark my chest isa strength of mine

JHolmes145
02-25-2003, 11:10 PM
ok back n bi's today

lat pulldown 180*10
165*10
150*2

seated row
120*15
100*20

preacher curl hammer machine
2 plates + a 10 *10

JHolmes145
03-01-2003, 11:12 PM
ok havent had time but the weightroom does have good news 4 me this week
for starters weighed in at 192 friday career high
thurs legz
135 atf squat*10
255*20 squat new pb
225*10
leg extension 105*20
leg curl 105*20,95*20,85*20

gunz on friday
standing alt dberll curl 40's*10
standing ez bar curl w/ 45's on each side 2*8 new pb
concentration curl 25lb dbell*10 very fast tempo

close grip bench on smith
2 plates either side *4
1 plate +35*6
1 plate *10
nautilous extension 100*20

Saint Patrick
03-02-2003, 12:14 AM
Originally posted by JHolmes145
sausage pizza and sprite

tuttut

Hope that was a cheat day.



On a side note, ATF squats are ace.

JHolmes145
03-02-2003, 11:05 PM
everyday is a cheat day 2 me then :burger:
clean bulk is not part of my vocab

Saint Patrick
03-02-2003, 11:46 PM
Originally posted by JHolmes145
everyday is a cheat day 2 me then :burger:
clean bulk is not part of my vocab

Well, your choice of food isn't quite as important while bulking (as long as protein intake is high).

The problem is, what happens when you go to cut? Are you just going to start eating clean one day all of a sudden? I'm just saying, if you have poor eating habits in general, then cutting is going to be a REAL b!tch.

JHolmes145
03-03-2003, 05:36 PM
here are my current plans 4 cutting when i reach my bulk goals
-reduce cals and switch from n-large 2 muscle milk
-only drink 1 carb xcell a day and it will b pre work out
-stop smokin marijuana everyday and binging
-get high on eca everyday
ive had a "poor" diet my whole life except when i was wresting(@ 119 btw when i was 5'10") my body metabolism is my best weapon and the biggest thing holding me back from gettin truly large/ on a manteinance diet i can easily keep my bf at 10% and below and have never worried bout what i was puttin down my throat.

JHolmes145
03-04-2003, 08:33 PM
back today had a good pump

lat pulldown
135*20,150*20,135*20

pec deck reversed
75*20

inverted row
95*10
45*20

nautilous lower back
80*20

JHolmes145
03-04-2003, 08:35 PM
also i tried doing wide grip pull ups but due to how cashed i was i only got 5 good 1's.

JHolmes145
03-05-2003, 04:05 PM
decided to take off work today so i got down 2 biznas in the gym
i did shoulder/ triceps at noon and at 8 im gonna do bi's /calves.
bulkin hard as well
close grip smith bench
w/ 45's on each side*5
w/ 2 plates on each side 3*6
tricep cable extension
80 1*20
90 1*20
100 1*20
150 1*20

delt front 2 side w/ 15's *10
nautilous military 75 lbs 1*20

JHolmes145
03-05-2003, 11:33 PM
did my second workout biceps and calves
incline alt dbell curl w/ 40's*10
hammer strength preacher curl
w/ 100*10,90*10
concentration curls w/ 30*10
3 sets of seated calf raise
2 sets of leg press calf raise

JHolmes145
03-08-2003, 01:46 AM
weighed 195 today
maxed 275 on bench
tuff day at work didnt do sh!t

kAiXuan
03-08-2003, 02:01 AM
Originally posted by JHolmes145

-stop smokin marijuana everyday and binging
.

m3 2!

JHolmes145
03-11-2003, 11:45 PM
ok back in the weightroom after a great weekend of recovery.
did arms shoulders and forearms today. took eca 4 the first time in 7 months and i did see a change in intensity.
close grip bench on smith
45's 1x8, 200 1x4, 2x3
str8 bar cable pulldown
120 1x20
ez bar curl
25's 1x10
50 2x6
concentration curl
25lb dbell 1x15
man maker
w/ 12.5lbs 3 times
nautilous military
80lbs 1x20

JHolmes145
03-14-2003, 02:33 AM
ok i was off thermos for 7 months cuz it got outta hand
tuesday i took some and today i took some and im hittin pb's like mad.definatelky gettin a bottle of thermo blast 2mow and gettin blasted pre workout. saturday my brother challenged me and my boyz 2 a bench off. i think ill take it.
bench press
made up a new warm up called the gauntlet.
go on every bench when theyre open and warm up w/ their weight.
ok bench press
275*2 pb
275 *2
250*5pb
225*11pb
dbell inclined
100's failed due 2 my chest being destroyed from bench
nautilous press
120*20
nautilous abs
100*30
20 side crunches

JHolmes145
03-14-2003, 02:56 AM
also weighed in at 197.funny thing today i jus chugged and ate a whole lotta food i took my shirt off. my mom told me i looked fat, ill admit i was bloated as sin but she cant tell fat from retention. what an idiot. ok here shirtless 197 gut out.

JHolmes145
03-14-2003, 03:00 AM
stomach sucked and flexed :)

JHolmes145
03-14-2003, 03:04 AM
lil gun action
ill reveal the legs soon
i got rug burn alover my knees
from having sex so im letting them
heal so i dont bleed all over when
i squat

JHolmes145
03-16-2003, 03:53 AM
the bench off was a bust no1 could even hit 250 so i jus threw 250 up and got on w/ back
10 pullups
smith bent over rows
2 plates each side 2*6
2 plates and 25 each side *1
1 plate and 25 each side 1*20
lat pull down
100*10
120*20
seated row
120*20
nautilous row
100*20
preacher w/ ez bar and 25's 1*20
seated calf raise
4 sets
leg press calf raise 1 set

JHolmes145
03-16-2003, 04:00 AM
on a side note i got laid off 4 being rude 2 customers. i wont sweat it, i am starting dbol a week from mon and new dbz starts mon. im gonna enjoy being able 2 sleep all day

JHolmes145
03-17-2003, 04:37 PM
slept till 3 today i love recovery

JHolmes145
03-17-2003, 11:17 PM
did legs today but couldnt do calves cuz i got scabs on me knees from havin sex on carpet and they were bloody enuff as is
atf squat 135*10
squat 225 4*20
leg curl 100 3*20
120 1*6

JHolmes145
03-18-2003, 12:31 AM
ok heres the perfect 4000 cal plus diet ive set up and will try 2 maintain cant spend money on fast food im on a budget ;)
wake up n-large 600
lunch 3 pm pizza and pop 560
dinner varies 800-1400
pre work out carb xcell 400
post workout shake 600
late night meal chicken wings and pop 500
b4 bed shake 600

JHolmes145
03-18-2003, 01:04 AM
jus 4 reference heres my diet today(bored and thermo blasted if u cant tell)
pizza and pop 560
shake 600
pop 140
french toast sausage and milk 1000????(all that dairy made my stomach upset)
carb xcell 400
shake 600
carb xcell 400
ham n cheese biscuit and pop 400
shake 600

JHolmes145
03-18-2003, 01:13 AM
overall display of my symmetry

JHolmes145
03-18-2003, 09:08 PM
did insane arms/forearms/ delts after an awesome pump where i had so much blood in my arms they werent fully mobile my gunz measure 16. for the first time in my life i have 16's it feels great.
close grip smith bench
90*5
230*2
210 1*4,1*3.5 glutes killed ;(
140*10
alt dbell curl w/ 55's 2 each arm
standing ez bar curl w/ 90lbs +ez bar 3*8
man maker
5lbs once
10lbs once
15lbs 1/2 rep
military nautilous
1*10 w/ 100lbs

JHolmes145
03-19-2003, 01:47 PM
ive got 2 look at my screen 2 see the shot and then click my mouse

JHolmes145
03-20-2003, 09:26 PM
tipped the scale at 199 OH MY
did back cuz my pussy partner didnt show and
i didnt wanna go heavy bench solo.
10 chins
bent over ssmith rows w/ 180 lbs 3*8
lat pull down 150 2*10, 135 2*20
incline row
80 1*10
10 lower back extensions
concentration speed curls w/ 25 dbell
3*10 each arm

JHolmes145
03-22-2003, 04:28 PM
heres my chest work out from last night

bench press
135 warm up
275*2
255*4 kept hittin the clips
280 3*1

pec deck
100 lbs 1*20

incline dbell
100's 1*6(pb) 1*4

single arm overhand tricep extension
50 lbs 1*20 each arm

calves

JHolmes145
03-22-2003, 05:04 PM
oh yea i officially weighed 200

JHolmes145
03-24-2003, 08:26 PM
ok gunz today
one word described my work out: INSANE

close grip smith bench
1 plate warmup
2 plates and a 25(each side) 1*3 new pb
2 plates and a 35 1*1 new pb
3 plates 1 time assisted
v-bar cable tri ext w/ 150 1*20 new pb

alt dbell curl w/ 55's 5 times each arm
black ez bar curl w/ 45's 1*4 new pb
chrome ez bar w/ 35's 1*17 new pb
concetration curl w/ 25 lb dbell 1*15 each arm

man maker
10lb 1 set, 15lb 1 set

nautilous military pyramid
100*2
110*2
120*2
130*2
120*2
110*2
100*3 everything i had and it was 3 reps

JHolmes145
03-25-2003, 11:58 PM
did legz today and i fought puking cpl times, the intensity was high.
squat
135 warmup
275 2*10 new pb
245 1*10 my shoulder felt weird
245 1*20
225 1*20

leg curl didnt notice the 5 was on there but o well
125 2*10
105 1*20
85 1*20

calves
calf raise
2 sets of single leg
2 sets of dbl leg
1 set of leg press raise

JHolmes145
03-27-2003, 09:14 PM
did chest today and it was tuff

bench
135 warmup
295 2*1 new ob
275 2*1
225 1*10
250 1*4

incline db
100's 1*8 new pb

JHolmes145
03-28-2003, 10:34 PM
did back today didnt feel the intensity was there
seated row
10 chins
100lbs 1*15
120lbs 1*15
140lbs 1*15
bent over bb rows
135 1*10
185 3*4

JHolmes145
03-31-2003, 12:47 AM
ok i hit my legs so well that ive been havin alota soreness so an extra week of recovery seems like a really good idea.heres my plans for this week 2mow im gonna do guns w/ alota emphasis startin on triceps and finishing on bi's and im also doin forearms and calves.then tuesday im doin back my goal is a 405 deadlift 2 finish my routine. wednesday might be another bench if not its off. thursday is off if i do weds bench off otherwise chest. friday i got arms again starting w/ bis then tris and finish off w/ forearms and shoulders. seein g alota good results w/ my first week of dbol hope 2 see the gains keep comin. my weight was 202 friday my goals are btween 205 and 210 by friday

JHolmes145
03-31-2003, 09:48 PM
brought a tape measure to the gym, my official pumped arm is 16.5 im so pumped!

JHolmes145
03-31-2003, 09:55 PM
did gunz today sh!t was insane

close grip smith bench
1 plate warmup EZ
3 plates got it half way(next week!)
2 plates and a 35 1 time tough
2 plates and a 25 4 times
2 plates 10 times

cable tri ext
150 1*10
170 1*10

biceps
55lbs dbells alt 5 each arm
2 plates on black ez bar 1*8 new pb
35's on silver ez bar 1*20 new pb
concetration curls w/ 20 10 each arm

abs
nautilous 100 1*20
40 crunches
20 sides crunches each side

JHolmes145
04-01-2003, 09:55 PM
did back 2day felt improvement over last week my grip wasnt prepared for 405 deadlift

lat pull down 195 1*10
bent over rows
135 1*10
225 1*3 new pb
225 1*2
205 1*4
185 1*6
seated rows
120 1*20
lowerback extention
1*10
chins
1*10
bent over row
135 1*10

JHolmes145
04-02-2003, 11:18 PM
wanted 2 keep pressure off my wrists, did calves and abs jus 4 the hell of it

JHolmes145
04-03-2003, 10:18 PM
man total plateau on bench same exact lifts as last week
im sad. i better start eating more

JHolmes145
04-06-2003, 01:38 AM
forgot 2 mention i did 1 set of 10 deep shrugs w/ 225
weighed in at 207 friday so i emt my quota 210 by next friday!
did gunz friday but didnt have time 2 record heres what i did
biceps
dbell curls w/ 55's 6 each arm
alt dbell curls w/ 45's on incline 2 sets 10 each arm
ez bar preachers w/ 30 lbs each side 1 set of 15
single arm preacher dbell w/ 30 1 set of 20 each arm
concetration curl w/ 25 1 set of 20 each arm
triceps
10 deep dips
overhead cable extension w/ 120 1 set of 30
tri cable ext w/ v bar w/ 120 1 set of 30
flat bench overhead skulls w/ ez bar and 30 each side 1 set of 10
shoulders
free weights in squat rack
95 1*10
115 1*10
135 1*10
forearms
man maker w/ 15 1 set
man maker w/ 25 1 set 80% up
my left arm was limp for 20 mins after this workout it was tuff!

EdgeCrusher
04-06-2003, 03:17 AM
A. maybe it's me, but the way you write your journal makes my head spin, like it's really fast. ok, so i think it's me.
B. Your plans for cutting basically indicate a complete turn around in your eating. That's gonna suck.

JHolmes145
04-06-2003, 07:05 PM
yea i dopnt expect it 2 b ez 2 read it, its so slang...lol(maybe thats the reason no1 responds ne more ;( ) i honestly am not cuttin over summer i jus consume less food and dont lift hard and ill jus naturally cut like 10 lbs. i dont cut in the sense of cutting i jus consume less food and never do cardio, but right now im wearing 31 inch jeans and theyre loose so im not 2 concerned

JHolmes145
04-08-2003, 10:47 PM
ok did gunz today and it was tuff but not 2much improvement either
close grip smith bench(not w/ bar????)
140 1*8
250 1
230 2*4
cable extension w/ 125 1 *30

ez bar curls w/ black bar and 70 3*10
cable overhead curls w/ 50lbs 1*10
hammer preacher w/ 80 1*10

man maker w/ 25 1 set of 1

my dumb@ss partners wanna do arnolds routine of like full body splits and 20 set workouts so it looks like im goin solo in my program until they realize their overtraining and come back
another victim of the "encyclopedia"

JHolmes145
04-08-2003, 10:48 PM
heres a pic of my babies

JHolmes145
04-09-2003, 11:29 PM
did legs today
did squats and 10 atf body squats 10 times each set
135 1*10
295 1*8, 1*10new pb
225 1*20
ham curl
120 1*10
100 1*15
80 1*20
100 1*15
120 1*10
seated calfe raise
5 sets

JHolmes145
04-11-2003, 01:29 AM
did back today im takin off till monday and then im jus workin on bench-big bench off on sat wich will conclude my bulkin and the start of cuttin(sorta)
chins 3*10
inverted row 70 2*15
bent over rows 135 1*10,185 1*10

JHolmes145
04-14-2003, 11:21 PM
ok training 4 the big bench off weighed in at 207 today wanna put on some more lbs 4 the bench off.plan on goin 2 the grocery store 2nite and gettin alota stuff(steak and pizzas)
295*1
300*1
305*1failed
305*1failed
275*3new pb
250*6
225*10

JHolmes145
04-16-2003, 12:06 AM
ok heres my diet today and i know i drank alota pop
1pm 1/4 pizza and pop protein shake
3 pm caqrb xcell
4 pm 1/4 pizza and pop
6pm skinless chicken and rice w/ milk
7 pm pop and big kat
9pm 1/4 pizza and pop
12 am steak and pop
2 am pizza and pop
4 am shake

JHolmes145
04-16-2003, 10:45 PM
bench is risin must b the extra food in the diet
135 warmup
300*1
305*1 new pb
310*1 new pb
315 fail
315*1 new pb
250*10 new pb
225*10

JHolmes145
04-16-2003, 10:47 PM
diet today
330 pizza big kat and pop
400 protein shake
630 roast beef and milk
730 carb xcell
1000 carb xcell
1030 protein shake
1230 steak and pop
230 shake

JHolmes145
04-16-2003, 10:49 PM
the bench off is comin near im takin 2mow off and eating a sh!load, firday im gonna jus find my max and bounce also eatin a sh!tload. hopefully ill tip the scales at 215 4 the bench off.

JHolmes145
04-21-2003, 01:29 AM
ok bulkin is over lets sum up what happened these last 12 weeks.
-i went from 170-2oo- w/ minimal fat gains
-benched 320 sumthin i didnt think id hit goal was 200
-squated 300 10 times deep

-deadlifted 405
-got 16.5 arms and 26 quads the muscles i thought were lackin
-
whats next
-i plan on goin to 190 and cut to 8% bf
-i wanna increase my flexibility and overall speed w/ a strength training program that im doin over the summer
and finally freed of my restraining bulkin diet and im gonna not freak if im under my quotas and enjoy life. my new diet is gonna focus on some new principles that im setting up and i start a week from monday(takin it ez this week)
new diet till fall
this diet is gonna be less suplement orientated and focus more cals coming from solid foods.
wakeup- 2 scoops n-large
noon pizza + pop TR
3 pm pizza pop
6-7 dinner and milk
730 carb xcell
9-4 scoops n-large+ maltrodextrin
midnight-steak and tea
2 am 3 scoops n-large and icecream
more carbs focus pre work out
more protein focus post
no pop after lifting
no drinking cept sat and weds
wont lose cool if i miss a meal!
workout will remain the same but the focus is gonna be high volume instead of power
i want more form to be perfect
more dbells incorporated over bbells
thats all for now holla ONE!

JHolmes145
04-23-2003, 02:51 AM
lifted gunz today schemed on a new superset called the GAUNTLET
ez bar curls w/ black bar
25's eachside 1*20
35's 1*15
45's 1*6
concetration curls
25's 1*10 each arm
overhead cable
60's 1*10
gauntlet cable tri extw/ 150's 1*20,overhead tri ext w/ 120 -3 sets of that continously
failed on the third set then did a gauntlet w/ 10 reps instead of 20 completely
mainmaker w/ 20 2 sets
abs

JHolmes145
04-25-2003, 12:11 AM
jus been wallin out recovering from a huge program, benchin 2mow ill update then!

GhettoSmurf
04-25-2003, 05:03 AM
nice job so far! keep up the good gains!

JHolmes145
04-28-2003, 08:58 PM
ok back in the weightroom takin ez and now doin a 5*5 scheme well see what happens.new split
chest
bench
250 5*5
abs





mon chest traps abs

tues bis hams calves forearms

weds off

thrus back shoulder abs

fri quads tris calves forearms

JHolmes145
04-29-2003, 11:26 PM
ok bi's foreams, hams calves glutes today
biceps
standsing alt curl w/ 45's 10 each arm
incline alt dbell curl w/ 40's 10 each arm *2
concetration curl w/ 25's 10 each arm
forearms
reverse preacher curl w/ 20 dbell 10 each arm
man maker w/ 15 *2
hams
nautilous ham curl 10 reps each set 80,90,100,90,80
calves
seated single leg calf raise 45lbs*40,70*30,90*20
leg press single leg calf raise 140lbs*20
glutes
walking lung w/ 95 lbs

diet today on new diet
1000 am 2 scoops n-large shake, spot of tea
1pm pizza and pop
330 some orange chicken
630 1/4 chicken white,mac (boston market)
900 carb xcell
940 3 scoop n-large
1230 steak chips and pop
230 3 scopps n-large

JHolmes145
04-30-2003, 09:56 PM
ok did some cardio today well sorta
8 min row machine went 3000 virtual yds

JHolmes145
05-01-2003, 10:43 PM
the test was flowin 2nite back and shoulders
10 pullups
205 bentover row 1*5
185 4*5
seated row w/ 150 1*20
smith military
100 lbs 1*20
180 lbs 1*4
10 hyperextensions

JHolmes145
05-04-2003, 08:48 PM
ok did legz friday but been busy w/ the gf heres what i did

quads calves tris and forearms
quads:
squat 225 1*10
275 5*5 my parter spotted me and made me go deep
225 1*20 speed reps
caves raise seated 5 sets
tris
tri cable ext 170 3*10
forearms manmaker
abs

JHolmes145
05-05-2003, 09:19 PM
diet and sleep sucked yesterday, took 2day off gotta get back on track 4 2mow

JHolmes145
05-07-2003, 10:38 PM
ok after i sweet recovery break it was time 2 go insane wheels
quads
squat 225 1*10
285 5*5
225 1*20
hams
nautilous curls
130 5*5
100 1*10
calves seated raise
glutes
lunge walk w/ 105
stretched

JHolmes145
05-07-2003, 10:50 PM
lost some weight think it was water bf my guess is 10% at 198lbs

JHolmes145
05-07-2003, 10:51 PM
defintion uncovered imo

JHolmes145
05-08-2003, 09:57 PM
did full back and biceps/forearms today
10 pullups
bent over row 180 5*5
lat pulldown behind neck
120lbs 1*20
shrugs 180 1*10, 225 1*10
10 lower back extensions
ez bar curls
45's each side 5*5
concetration curl w/ 25 dbell 1*10 each arm
single arm hammer grip preacher curls w/ 25 1*10 each arm
man maker w/ 10 lbs 2 sets

JHolmes145
05-11-2003, 04:04 PM
chest workout from friday, man my shoulders r done for
bench press
135 1*5
250 1*5
225 1*10
275 1*10
incline dbell
70's 1*10
100's 2*3
hammer
2 plates 1*8
2 plates and a 25 each side 1*3

JHolmes145
05-13-2003, 12:26 AM
ok back in the gym today shoulders r so sore did bi's/forearms and hams/calves/glutes

biceps
black bar and a 35 each side 5*5
concetration curls w/ 25 10 reps each arm
preacher dbell hammer curl w/ 25 10 each arm
man maker 2 reps
calves
seated calf raise 5 sets and 1 heavy negative
leg curls 125 5*5
lunge w/ 105
stretched worked on groin stretches
started zma too

heres sample of my new diet today
4pm pizza,pop and protein shake
7pm bacon n cheese whopper w/ milk
8pm carb xcell and glass of tea
10 pm sprite and protein shake
1am steak and tea(zma)
3 am protein shake

JHolmes145
05-13-2003, 09:13 PM
officially swearing off bench press till unknown date
did chest shoulders abs today
chest
bench press 250 1*5
incline dbells w/ 80's 4*5, 100's 1*4
ez bar lateral raise w/ 15 each side 1*10
nautilous shoulder press 80 lbs 1*20
abs
nautilous crunches 60lbs 1*50
60 crunches+ 20 side crunches each side

JHolmes145
05-14-2003, 10:18 PM
its my off day but i did some stuff jus cuz i was bored, felt super lean today maybe under 10%
standing preacher calf raises 4 sets
reverse grip preacher ez bar curls 3 sets of 10
abs

JHolmes145
05-16-2003, 12:57 AM
ok back traps today
10 pullups
bent over row 200 lbs 5*5
seated wide grip row 190lbs 1*12
shrugs 225 2*5
standing dbels shrug w/ 80's 2*10
lowerback ext w/ 25 dbell 1*10

JHolmes145
05-16-2003, 11:54 PM
quads calves tris forearms today
squat
225 1*10
290 5*5
225 1*20
calves
nautilous calf machine 3 sets
triceps
cable pyramid extension 150 overhead extensions 120 3 sets of 12 alternating between the 2 lifts
foreamrs 2 sets of manmaker
single arm hammer grip dbell preacher curls 1*15 each arm w/ a 20 lb dbell

JHolmes145
05-21-2003, 01:52 AM
did bis forearms hams and calves today
standing alt curl w/ dbells 40 lbs 10 each arm
standing black ez bar curl w/ 40lbs each side 5*5
concetration curls 25 15 each arm
forearms
single arm preacher dbell curl w/ 25 15 each arm
man maker 10 lbs 2 sets

hams
sldl w/ 80 lb dbells 1*10
leg curl 125lbs 5*5

calves seated calf raise 5 sets

JHolmes145
05-22-2003, 10:45 PM
did chest n back today
bench press 225 1*5 my shoulder!
incline dbell w/ 90's 5*5
bent over row w/ 200 5*5
lat pulldown w/ 180 1*10

JHolmes145
05-27-2003, 10:38 PM
ok took some recovery and it paid off shoulders feel better
chest n shoulders today
benchpress
225 5*5 perfect slow form
incline dbell 100 lbs 1*1
hammer press 3 270 1*1
ez bar shoulder lateral raise 15lbs each side 1*10
abs
nautilous 70lbs 60 times
60 crunches on ab thing
20 side crnches each

side note:starting strength shoes mwf 5pm for 30 mins

JHolmes145
05-28-2003, 06:59 PM
first day of strength shoes-man this sh!ts tuff

JHolmes145
05-28-2003, 10:57 PM
came back and did bi's and hammies

biceps
ezbar standing curl w/ 45's each side 5*5
conctration curl w/ 30 lb dbell 2*10
forearms
reverse ezbar preacher curl w/ 15's each side 1*15
2 sets of manmaker
leg curls
130 5*5
100 1*15

JHolmes145
05-29-2003, 10:17 PM
man do my calves kill! did back n traps today
back
10 pullups
bentover row 210 5*5
lat pulldown 180 1*10
10 hyperextensions w/ 35 lb plate
2*10 shrugs w/ 80's dbell
15 crunches w/ 25 plate on the decline

JHolmes145
05-31-2003, 02:45 AM
had 2 take 2day off my ankles r killin me b back monday

JHolmes145
06-03-2003, 01:27 AM
back and in fulll swing. did two workouts today strengthshoes@ 5pm(first real day of strength shoes and some old man was complaining.....let the hating begin!!!!!) and quads/tris/fore's/abs @ 9pm. i felt so weak squatting it hurt my form im certain. a paper thin 45 was so so heavy! also weighed in at 192 today and my gf took some good pics of me so ill post them asap.!

quads
squat 225 1*10, 295 5*5, 225 1*20speed
triceps extension 150 3*15
hammer single arm preacher curls w/ 15's 30 each arm
2 sets of manmaker w/ 12.5 lbs
abs(racked myself gettin setup!) 35lbs plate 20 crunches on the decline

JHolmes145
06-03-2003, 01:47 AM
heres my diet today for refence
5:30 am morning mac,hash brown,2 capri suns and 2 scoop n-large shake
2pm 2 scoop n-large
3pm-2 capri suns
430 pm pizza and pop
630pm chicken kiev,macn cheese, milk
8pm carbxcell
10pm 3 scoop n-large plus 2 tbslp dextorin shake
11 pizza and pop
230am steak and tea
4ish 2 scoop n-large

JHolmes145
06-03-2003, 10:59 PM
so sore but did some bench for the hell of it today
bench press
135 1*5
230 4*5

JHolmes145
06-06-2003, 01:11 AM
bis forearms and hammies
standing ez bar curl (silver bar)
25's 1*15
35's 1*15
25's 1*15
concentration curl w/ 30's 10 reps each arm
man maker 2 sets
leg curl
120 1*15
100 1*15
80 1*15

JHolmes145
06-08-2003, 12:49 AM
did bent over row and incline

bent over row 135 1*10
210 2*4
200 1*4

incline 80's 1*10
100's 1*4

heathj
06-08-2003, 01:39 AM
Lookin' good, just squat is a little weak. Bring that shiat up foo!! Keep it up though.

JHolmes145
06-10-2003, 01:30 AM
chest today kindas rushed
incline dbell press
90's 4*5,1*3
peck deck
90 2*15
lateral front 2 side raises
12.5 dbells 10 times
military nautilous
80lbs 1*15

JHolmes145
06-10-2003, 09:58 PM
squat / tris/ forearms/and abs
squat 225 1*10 295 5*5
close grip bench on smith w/ 70's each side 2*5
cable tri extension 150 1*15
manmaker 2 reps w/ 12.5
decline weighted crunches 1*30

JHolmes145
06-12-2003, 02:11 AM
sprained my knee or sumthin squattin but took alota recovery time and did strength shoes today w/ no problem

JHolmes145
06-13-2003, 12:51 AM
did bi's and hams today

biceps
standing ez bar curl w/ 25's 1*15
35's 2*15
25's 1*20
conetration curls w/20dbell 1*15 each arm

forearms
single arm dbell preacher hammer curls w/ 20lb dbell 1*15 each arm
reverse ez bar preacher curl w/ 15 each side 1*15

hammies
nautilous leg curl
120 1*15
100 2*15
80 1*20

JHolmes145
06-16-2003, 01:20 AM
had my g/f take it :hump:

GhettoSmurf
06-16-2003, 06:30 AM
looking good bro! keep it up!


hmm in your underwear, in a bedroom, with your girlfriend? what could this lead to.... ;)

JHolmes145
06-16-2003, 09:41 PM
:hump:

JHolmes145
06-16-2003, 09:43 PM
did a combo of b/o rows and strength shoes today
back
10 pullups
b/0 rows w/ 170 3*7,135 1*10
strength shoes

JHolmes145
06-16-2003, 11:36 PM
ok ive been stayin up way 2 late these days so im adjusting my diet and goin 2 the gym twice on mwf is 2 big of a b!tch so im adjuting the workout-explosive power lifts and then shoes.

diet as of now

MWF
3pm pizza pop
430 carb xcell
630 pm dinner+milke
8pm protein shake
midnight steak and juice
2am protein shake

tuesday thurs
3pm pizza pop and 2 scoops n-large
630 pm dinner +milk
730 carbxcell
9pm shake
midnight steak and juice
2am 2 scoops

sat sun
lots of food 1 shake

workout
Monday bent over rows shoes
tuesday guns abs
weds squats and shoes
thurs hamms and shoulder abs
fri bench and shoes

JHolmes145
06-19-2003, 01:42 AM
squatted and did strength shoes today
squat
225 1*10
275 3*10

JHolmes145
06-19-2003, 11:29 PM
did everythin i missed this week
arms,shoulders,abs, and hams
close grip smith bench bar+160 2*7
tricep cable ext 120 1*20
standing ez bar curls
bar +50 1*20
bar + 80 1*10
bar +90 1*20
concetration curls w/ 30 lb dbell 1*15
side 2 front lateral raises w/ 15 lb dbells 1*15
single arm preacher dbell curls w/ hammer grip 30lbs 10 each arm
2 sets of manmaker w/ 12.5 lbs
nautilous leg curls 125 3*10
nautilous crunch w/ 90 lbs 2*20

JHolmes145
06-23-2003, 10:55 PM
speed bench and strength shoes today
speed bench
205 1*10
185 1*15
135 1*20

JHolmes145
06-25-2003, 01:21 AM
did tris shoulders and abs today
smith machine close grip bench
bar plus 140 1*10
bar plus 110 1*10
bar plus 90 1*10
close grip smith upright rows
bar plus 90 2*10
side 2 front dbell lateral raises w/ 15's 1*15
decline crunch w/ 30 lbs 1*30
nauilous crunch w/ 90lbs 1*40
20 side crinches each side

JHolmes145
06-25-2003, 01:23 AM
diet update for today
7pm chicken kiev and milk
830pm carb xcell
1030pm shake
2am spaghetti and tea
4am steak and tea
5am capri sun
7am shake

JHolmes145
06-25-2003, 09:12 PM
did back and strength shoes today
10 pullups
bent over rows
155 3*10
135 2*10
lat pulldown
180 1*10

JHolmes145
06-26-2003, 11:38 PM
ok kids i took today off give my legs some recovery 2 squat and strength shoes 2mow.might come back 2mow and do bi's and hams still unclear tho....
diet is mediocre prolly should thrown some a protein shake in between 7 and 12
5pm juice
630 pms cube steak,mac n cheese, milk
1230am 1/2 pizza and tea
330 am steak and juice
530 am shake

JHolmes145
07-02-2003, 02:00 AM
did bench today felt kinda week
bp 225 1*5
205 1*10
205 1*6
185 1*10
weighted abs on decline+30 1*30
nauitilous crunch w/ 70 1*40

JHolmes145
07-03-2003, 12:59 AM
did squats and started intermediate strength shoes.....it was tough
squat 225 1*10,275 3*7

JHolmes145
07-07-2003, 11:28 PM
back after a good weekend-played some b-ball today
and then went and lifted- upper legs, abs and lower back


leg press
3 plates each side 1*10
5 plates each side 1*5

SLDL
135 1*10, 225 1*5

DL
315 1*1

superset ext and leg curl
leg curl 120 1*20 ext 80 1*20
lc 100 1*20 ext 100 1*20
lc 80 1*20 ext 120 1*20

decline weighted curls w/ 35 lb plates
1*20 regular 1*20 twists

JHolmes145
07-08-2003, 06:00 PM
did bench and strength shoes today
bench press
225 1*6
205 1*10
185 1*10
155 1*6

JHolmes145
07-09-2003, 11:03 PM
took today off, was spose 2 do guns(way too sore) im doin BO rows and strength shoes 2mow or squatting-depends how i feel. be back then

JHolmes145
07-11-2003, 12:38 AM
did the following stuff in the following order:triceps,biceps,forearms,shoulders,abs

tri's
skullknockers w/ ez bar+50 1*10
ez bar +60 1*10, on incline 1*10
tricep str8 bar cable ext 120 1*25

biceps
incline alt dbell curl w/ 35's 1*10,w/ 40's 1*10
concetration curls w/ 30 lb dbell 1*10

forearms
single arm preacher dbell curls w/ hammer grip 25lbs 1*10 each arm
man maker w/ 12.5 lbs 2 sets

shoulders
smith upright rows bar+ 110 1*4
ez bar front lateral raise bar +30 1*10
side to front lateral dbell raises w/ 15 1*10

abs
decline weighted crunches

JHolmes145
07-14-2003, 10:01 PM
workout from friday
10 pullups
BO rows
135 1*10
165 2*6
155 2*10
strength shoes


today
jus did a strength shoe work out today only

JHolmes145
07-16-2003, 01:35 AM
did gunz forearms shoulders and abs today
preacher cur
Ez bar plus 35's 3*10
conctration curl w/ 35 1*10
one handed tricep cable extensions
50 1*10
60 1*10
70 1*10
2 hand ext
140 1*20
superset reverse preacher ez bar curls and ez bar front ext
preacher w/ ez bar+30 1*15
extsion 1*10
curl ez bar plus 20 1*15
ext. 1*15
manmaker+10 2 sets
dbell side to front lateral raises w/ 12.5's 1*15
weighted crunches
w/ 40 lbs
20 crunches+20 twists

JHolmes145
07-22-2003, 02:25 AM
back after takin some time off
took weights off the resta the week did strength shoes fri
today i did bi's foreamrs hams and lw back


ham curl
80 1*15
100 1*15
120 1*15

standing ez bart curls
bar +90 1*10
bar +70 1*10
" " +50 1*10

concentration curls
35's 1*10

reverse preacher ez bar curls
bar + 50 1*15

single arm hammer grip dbell curls
35 1*10 each arm

man maker 2 sets 2/ 12.5

sldl 185 1*6 275 3*1

deadlift 365 1*1

JHolmes145
07-24-2003, 12:37 AM
benched and did strength shoes
135 1*10
185 1*10 rested the bar 3 seconds each rep
225 1*6
185 1*10 fast
hammer press
1 plate 1*10
70 each side 1*10

JHolmes145
07-29-2003, 12:36 AM
back after a big break did legs today
leg extension
80 1*20
100 1*15
120 1*10
leg press
6 plates 1 set of 10
8 plates 1 set of 10
7 plates 1 set of 19
6 plates 1 set of 10
5 plates 1 set of 10
4 plates 1 set of 10
leg curl
100 1*15
80 1*20

JHolmes145
07-30-2003, 12:51 AM
plans of now cut down to 180 till sept then start bulkin t0 220

did guns forearms and abs

triceps
close grip smith bench
bar+90 1*10,+140 1*10,+70 1*20
tricep ext w/ vbar on cables
120 1*30

biceps
standing ez bar curls(chrome bar)
+100 1*10,+80 1*11,+70 1*10
concentration curls
30lb dbell 1*10 each arm

forearms
reverse ezbar preacher curls
bar+30 1*20
manmakers
+10lbs 2 sets

abs
decline crunches+55lbs
1*20 crunces,1*20 alt twists
on the ground
crunches 1*20
sides 1*10 each side

JHolmes145
08-05-2003, 11:39 PM
did back today weighed in at 183 feelin really lean got some new pics 2
back workout
10 chins
b/0 row 135 1*10,185 1*6,200 1*4
seated row 120 1*10,110 1*15,100 1*20
b/0 row 115 1*20
started to do strength shoes but the mosquitos were too much and i was forced to retreat :(

JHolmes145
08-05-2003, 11:42 PM
had my gf take polaroids of me
first pic of my chest split

JHolmes145
08-05-2003, 11:44 PM
the time span of these last 4 pics are from july the chest pic ^^^is from today

JHolmes145
08-05-2003, 11:47 PM
shoulder might out weigh traps???

JHolmes145
08-05-2003, 11:49 PM
doin a kinda micheal jackson move

JHolmes145
08-05-2003, 11:51 PM
chest is strongpoint

JHolmes145
08-06-2003, 12:24 AM
the peak-the ultimate warrior

JHolmes145
08-07-2003, 01:43 AM
todsay was jus weird in the gym
my speed and endurance felt way up but strength felt weak
i couldnt incline 100's or 90's which isnt that hard usually
but when i did strength shoes i never sprinted so fast b4.

JHolmes145
08-12-2003, 09:17 PM
started 2 do cardio today takin a week off the weights still plannin on startin on bulkin in sept
also im done w/ strength shoes-waste of $$$$$
did a cpl of drills:high knees,buttkicks,side steps
did jump drills:jump rope,vertical jumps,bounds
sprints 2 100's 3*40's

JHolmes145
08-19-2003, 02:24 PM
ok my week vacation is done. stats wt 178 bfroughly 8-10% 6 pack really visible. im not 2 fond of my current power so as of yesterday im starting to bulk-this week im bring n-large back into my diet and also im allowing myself 2 pops per day, and im gonna take 1 carb xcell pre workout.

JHolmes145
08-19-2003, 06:56 PM
ok heres the split i wanna workout-im not assigning ne muscle 2 specific days jus doin what feels like doin.
workout 1-chest and shoulders-bench,incline,uprightrows,raises,military,hammer strength

workout 2-hamms,bi's,forearms-sldl leg curls arm curls ahmmer curls manmaker

#3cardio and abs-plometrics, and weighted curls

workout 4 quads,calbes and tris-close grip bench, cable extensions weighted dips,leg press,squats,quad ext,calf raises

workout 5 back and traps-rows and shrugs

JHolmes145
08-19-2003, 10:09 PM
did hams and bi workout today

leg curl 120 3*10

incline alt dbell curls w/ 30's 1*20 each arm
"".....""w/ 35's 1*10 each arm

concentration curl w/ 20 1*20 each arm
""".....""" 30 1*10 each arm

sldl 185 1*10

single arm hammer grip preacher curl w/ 20 1*20 each arm

reverse grip ez bar preacher curl +30 1*20

on a side note took a cap of fish oil w/ dinner today, it made my stomach so upset and tasted like sh*t later....needless 2 say never again!

JHolmes145
08-21-2003, 01:00 AM
did back traps and abs today
inverted rows
45 1*10
70 1*10
80 1*10
85 1*10
90 what do u think!

lat pulldowns to the chest
150 1*10

standing shrugs w/ 75 lb dbells 1*10
sitting w/ 65s 1*10

decline crunches w/ 15lb dbells
1*20, twists 1*20

JHolmes145
08-21-2003, 01:04 AM
ps my 1 boy whos 6 ft 210 20%bf was talkin so much sh!t! i challenged to a race in the 100 he declined but sed he would wednesday well see what happens

JHolmes145
08-22-2003, 12:00 AM
took today off need recovery!

JHolmes145
08-22-2003, 09:36 PM
did quads,tris and calves today
squat
135 1*5
225 1*10
275 2*8

leg press 6 plates 1*10

leg ext 80 1*10,100 1*10, 120 1*10

dips 1*10,+25lbs 2*10 felt really tight on my chest and it affected my rom

cable ext 120 1*10, 150 1*10

standing smith calf raises +110 1*10,140 1*10

leg press calves 8 plates,seated +115 dunno reps 1 set of each

JHolmes145
08-25-2003, 07:14 PM
did chest and shoulders today, the power was jus not there....

bench 135 1*10, 185 1*10

pec deck 90 1*10,105 1*25,120,1*15

reverse pec deck 75 1*15

cable overhand croses 120 1*10, 120 underhand 1*10

nautilous chest press 160 1*6,120 1*10

military nautilous 60,1*10,40 1*10

JHolmes145
08-26-2003, 06:54 PM
did bi's forearms hamms and calves between classes

biceps
standing ez bar curls w/ 25's 1*10
concentration curl w/ 25 lbs dbell 1*10
standing ez bar curls w/ 25's 1*10
concentration curl w/ 25 lbs dbell 1*10
preacher curls w/ ez bar +35's 1*10
concentration curl w/ 25 lbs dbell 1*10

forearms
single arm hammer grip preacher curl w/ 25 1*15
reverse ez bar preacher curls w/ 15's 1*15
reverse ez bar preacher curls w/ 17.5's 1*10

hamms
sldl 225 1*4
leg curl w/ 6 plates 3*10
sldl w/ 225 2*4

calves
standing calf raise w/ 135 1*10
seated raise 2 sets

JHolmes145
08-27-2003, 06:01 PM
did back,traps, and abs today

back
10 chins
bo row 135 1*10
155 1*6
165 1*4
155 1*6
135 1*10
vertical traction nautilous 80 1*20

traps
shrug 135 1*10,185 1*10

abs on decline w/ 2 20's
crunches 1*20, twists 1*20

JHolmes145
08-28-2003, 11:51 PM
jus did arms between class nothin special
concentration curls
30lb 1*10, 35 2*10
close grip bench
115 1*10, 135 2*10

JHolmes145
09-03-2003, 12:18 AM
did bi's at school today
concetration curl w/ 35 db 3*10
stanidng w/ ez bar+90 1*5

did chest tris and shoulders then
benchpress
135 1*6
225 1*2
205 1*4
185 1*8
hammer press 1 plate 1*10
pec deck 135 1*10
hammer press plus 140 1*10
close grip bench
155 1*4
135 1*6
115 1*10

JHolmes145
09-03-2003, 08:37 PM
i did back bis and traps today
bentover row and shrugs superset
bentover row 135 1*10
row 155 1*6, shrugg 155 1*10
row 175 1*4, shrug 1*10
row 155 1*6, shrug 1*10
bo row 135 1*10

lat pull down 135 1*10

concentration curl w/ 35 3*10

JHolmes145
09-05-2003, 09:55 PM
did quads and calves today
squats
225 1*5
305 2*4
225 1*10
quad extension 90 1*20
standing calf raises 225 1*10,205 1*10
leg press calves 8 plates 1 set

JHolmes145
09-10-2003, 12:44 AM
did back,traps, bi's and forearms today
bentover rows 135 1*10
BO155 1*6,shrugs 1*10
BO175 1*4,shrugs 1*10
Bo155 1*6 shrugs, 1*10
BO 135 1*10
reverse grip seated pull 180 1*10
lat pull down 120 1*10
concentration curls 30lb 1*15,35 2*10
single arm hammer grip preach curl w/ 25 1*10
manmaker w/ 12.5 2 sets

SweetSpark83
09-10-2003, 12:47 AM
wow ur really good keep up the good work! :thumbup:

JHolmes145
09-11-2003, 11:54 PM
did chest tri's and shoulders today abs 2
benchpress
135 1*4
225 2*4
205 1*6
185 1*6
nautilous incline
100 1*10
90 1*10
80 1*10
close grip bench 135 1*5 i was so burned out
lateral 2 front raises w/ 12.5's 1*10
abs w/ 12.5's 20 crunches 20 twists

JHolmes145
09-16-2003, 04:11 PM
did quads and calves yest-i widened my squat stance i think i did sumthin 2 my right glute

squats
225 1*4
315 1*3, 1*2
225 1*10
quad ext
100 2*10
2 sets of seated calf raise
2 sets of leg press calves

JHolmes145
09-17-2003, 09:52 PM
did back n bi's today was takin it ez

bent over row
135 1*4
185 2*4

seated row
140 1*10
120 1*10
100 1*10

concetration curl
45 1*6
40 1*10
35 1*15

JHolmes145
09-22-2003, 10:33 PM
did chest tris and forearms today
did dbell press gettin tired of bbell
dbell press
60 1*5
100 1*3
90 1*5
80 2*5

side raises w/ 15's 1*10

reverse grip single tri cable ext w/ 50lbs 2*10
dbl tri cable ext 1*10

abs

SweetSpark83
10-01-2003, 09:53 PM
heyyyy come back

JHolmes145
10-02-2003, 10:51 PM
my comps been f*cked lately ill jus continue from today
guns shoulders and forearms
biceps concentration curls
30 1*10
35 1*10
40 1*5
45 1*5
40 1*5
35 1*10
30 1*10
tris single arm cable ext
30 1*10
35 1*10
40 1*5
45 1*5
40 1*5
reverse grip35 1*10
reverse 30 1*10
shoulders w/ 10's
10 side raises
5 front
10 side
5 front
reverse ez bar preacher curl
w/ 20's 1*20

JHolmes145
10-06-2003, 09:15 PM
ok back at the weights today been busy w/ school lately
did chest tris shoulders and abs today
benchpress
135 1*5,225 1*4

dbell bench
100 1*4,85 1*6, 75 1*6

incline dbell
75 1*6

close grip bench
135 1*7 my wrists felt funny

pulldown/side raises
100 lb 1*10
side raises w/ 10's 1*10
100 lb 1*10
side raises w/ 10's 1*10

abs on decline w/ 25 lb plate 1*30

JHolmes145
10-07-2003, 10:56 PM
i was so tired today and didnt wanna lift but i went it was not intense at all
back bis forearms
bent over row 135 1*5 didnt feel it
iso pulldown 140 3*5
seated row 160 1*10
concentration curls
45 3*5 30 1*10
revverse preacher curls 1*20

JHolmes145
10-09-2003, 01:56 PM
did hams today
sldl
205 1*5, 225 1*5, 245 1*5

dbl leg curl 8 plates 1*10
single leg curl 3 plates 2*10

JHolmes145
10-14-2003, 01:08 AM
did chest tris shouldetrs and abs today
bench press
135 1*4
225 1*4
205 1*6
185 1*10
nautilous incline
120 1*4
100 1*6
90 1*10
side raises w/ 10's 1*10
pulldowns w/ 150 1*10
crunches on decline w/ 20 lbs 1*40

JHolmes145
10-17-2003, 12:28 AM
did back traps biceps and forearms
back
cheat pulldowns 150 1*5, 1*6
inverted row:2 plates 1*5, 1*6
cheat pulldowns:180 1*5
nautilios lat machine 120 1*10, 140 1*10
biceps and traps
standing ez par curl +90 1*5
stabdubg dbells shrug w/ 75's 1*5
curl 1*5
shrug 1*5
curl 1*5
forearms 2 sets of manmaker

JHolmes145
10-27-2003, 09:36 PM
ok it was my bday last week so i been lazy did chest today
bench press 135 1*4
225 1*4
205 1*4
185 2*6
nautlous incline 100 1*10
nautious peck deck 100 1*10 2 sets of this superset
pulldowns on cable 175 1*10
side raises 2/ 10's 1*10 2 sets of this superset

JHolmes145
11-11-2003, 12:44 AM
ok im back ive been workin out here and there but not really much 2 write about. i jus started a new business and ive been busy w/ school. today is the start of a new program. i got some d's which i start next week for 6 weeks. heres what i did today
chest and shoulders
chest bench press
135 1*5
185 1*10,2*8
did a superset w/ pec dec and nautilous press for 2 sets
front raises w/ ez bar and 10's 1*20
side raises w/ 10 lb dbells 1*20

JHolmes145
11-20-2003, 10:14 AM
ok i got a new computer and it wont let me log in so im doin this at school. workout has been consistent diet is getting meatier. heres the new split which im doin for 10 weeks w/ some dbol thrown in 4 mass.
mon chest/shoulders
tues back traps
wed arm forearms abs
thurs hams lower back
fri quads and calves
also my bench went up to 15 reps on 185 and im weighin in at 180 now, hoping for 215 at the 10 week mark

JHolmes145
12-16-2003, 05:09 AM
ok heres an update been workin out pretty hard weight up to 190 i maxxed on bench at 275 as of today

JHolmes145
01-15-2004, 10:14 PM
aight ive been lifting hard and goin 5 days a week these last 2 weeks benched 295 monday and also hit 275*10 on the squat today. lookin and feelin strong

JHolmes145
06-22-2006, 02:24 PM
aight im starting a 20 week program and wanna track some stuff here.
3 simple goals must be accomplished
210bw weigh 190 now-most weighed 205(bloated)
350 bp pb 325 elbows wrapped
495 dl pb 405x2

heres the new program
diet m-f
morning ultra fuel/ protein tube
mid day: chicken rice
lunch :meat or easy mac and tube
at work:big bowl of raisin bran and tube
pre work out:ultra fuel,nox plode, 10mg of ephedra
post work out:cyto gainer
late night:half lb steak
b4 bed:cyto gainer (contemplating replacing with 80 gram protein shake)
on weekends its whatever, alota mass consumptions, some supplements whenever, usually eat out alot.

this is the training split im gonna start easing into the program
it has intervals-5 4 week sessions w/ 4 workouts a week. weeks 1 and 3 are the same if that makes sense??)
weeks 1-3
m chest-alota presses
t back-alota pulls
w off
tr legs-squats
f:shoulder and guns-weakest day imo

week 2
m chest presses
t back
w off
tr arm
f deadlift max intensity and leg press

week 4
m shoulders-standing military
t off
w back and tris
tr off
f bench 100% intensity
i havent fully started this yet but i have thrown up some numbers in the past 2 weeks,im gonna full start this program this monday.this week some stuff i did was i dl 315 4 fun,i did 245*4 and 225*10 on bench, and overhead military 155*3,incline dbell 100*4 after an insane workout
also i reasonly got some space in the house for training.gonna buy a standard weight set 2 learn olympics, and considering a cardio rower, and a hitting dummy 2 beat up.

JHolmes145
06-22-2006, 08:08 PM
heres what i did today

diet
protein tube
big bowl of rice
protein tube
big bowl of bran
ultra fuel
cyto gainer
1/2 lb steak and easy mac
cyto gainer

JHolmes145
06-22-2006, 08:09 PM
heres my routine today
guns
tris
close grip bench 135x10,205x4,185x6
cable extension 50 70 30 lbs all for20 reps
bi's
standing ez bar curl 40lbx20,70x10,100x5
preacher curl w/ 70 lbs 2x10

JHolmes145
06-23-2006, 08:29 PM
ok heres what what down today
diet:
tube
easy mac
whopper
tube
whopper
easy mac
ultra fuel
cyto gainer
bacon cheeseburger pizza
ideal gainer(cheap new 1 im trying)
work out legs
over head squats bar 1x10
squats,135x10,225x4,185 x6
leg extension 80x10,120x10
leg curl same
atf squatsm95 lbs 1x10
calfes raises 3x20

JHolmes145
06-26-2006, 08:53 PM
heres what i did today
chest
bench press 135x10,245x6,225x8,275x1
worse hamstring cramp after 275

hammer press 2 plates each side 1x8

then had 2 wait 10 minutes to use incline cuz gym was so crowded

dbell incline 80's 1x10
incline flies 50 1x10
flat flies 50 lb dbells 1x10

diet
tube
1/4 pizza
1/4 pizza
tube and easy mac
big bowl of raisin bran
ultra fuel
ideal gainer
bbq chicken
ideal gainer

JHolmes145
06-27-2006, 10:21 PM
ok heres what i did today
muscle milk
big bowl of chicken rice
2 protein tubes
big bowl of bran
ultra fuel
ideal gainer
1/2 lb steak ny strip
ideal gainer

work out back
bent over rows 135x10,225 2x6, 185 1x10,135 reverse grip 1x10
close grip pull downs 180 1x10,200 1x4,100 1x10
dbell lat row 50's 1x10

JHolmes145
06-28-2006, 10:20 PM
tried militarying 95 overhead today did it 4 times and then decided not to work out today.
heres what i ate
muscle milk
ultra fuel
chicken wings
tube
easy mac
chicken wings and ultra fuel
tube
steak
ideal gainer

JHolmes145
06-29-2006, 10:26 PM
did arms today feel really cashed
skulls 30 1x10,50 1x10
close grip bench 135 1x10,185 1x10
tri extension 60 1x10,85 1x10
standing curl 30 lb ez bar 1x30
standing alt bi curl 30s 15 each arm,40's 10xeach arm
preacher curl w/ 50 lb ez bar 1x20

heres diet today wasnt impress and also dropped from 192 to 190 MAKES ME MAD!!!!
tube
rib sandwich value meal
tube
big bowl of bran
ultra fuel
ideal gainer
wings and ultra fuel
pm protein

JHolmes145
06-30-2006, 09:50 PM
ok came to a conclusion today, no more mct. switching back to cyto gainer starting mondya im gonna start makin 80 gram protein shakes too.
heres my workout today
legs
squat overhead w/ bar 1x10
squat 135 1x10,225 1x4, 185 1x6
atf squat 95 lbs 1x10
leg press 3 plates each side bottom out 1x6,4 plates 1x4
leg curl 80 lbs 1x20
calves buncha raises
diet today
muscle milk rtd
whopper
tube
whopper
big bowl of bran
utlra fuel
cyto gainer
pizza
cyto gainer

JHolmes145
07-04-2006, 07:09 PM
most muscular baby!!!!

dblockspky
07-04-2006, 07:57 PM
geesh good luck wit that 80 gram protein shake if your drinking it all at one time. nice progress. hope you reach your goals. check out my journal btw

JHolmes145
07-05-2006, 08:43 PM
ok took a big break and came back to do chest today.
bench press
275 1x3
245 1x6
225 1x9
hammer incline press
4 plates each side FAILED
3 plates each side 1x3.5
incline dbells
100's 1x4
incline flies 50's 1x10
flat bench flies 50's 1x10
pec deck 85 lbs 1x20


heres my diet today
tube
bowl of chicken rice
tube
bolwl of bran
ultra fuel
cyto gainer
steak and ultra fuel
80 gram ps

rookiebldr
07-05-2006, 08:56 PM
Looking great. Nice pressing.

JHolmes145
07-06-2006, 09:16 PM
did kinda a back/leg combo today since i misssed monday and tues

deadlift
95 1x10
225 1x6
315x4
i wanted to do 405 but my stupid bulgarian partner borrowed my straps yest and didnt bring it back, ruined my whole deadlift gameplan.
leg press all bottom out
3 plates 1x4
4 plates 1x4
5 plates 1x4
lat pull down cl0se grip
85 1x10
100 1x10
120 1x10
seated row 120 1x10
calves on leg press 5 plates 2x20

diet today was kinda disapointed in my appetite and also weight is down when i want it up!
tube
easy mac
half a pizza
tube
big bowl of bran
ultra fuel
cyto gainer plus 1 scoop whey
steak
80 grammer slammer

JHolmes145
07-07-2006, 08:39 PM
heres what i did today, decided to do something unconventional since i feel my power is sapped from weds and thurs. did 100 reps for bi's and tri's. also started off with shoulder but was disapointed of lack of power.
standing military
135 1x4
155 1x4
95 1x10 and 4 cleans for fun
side lateral raises 25 dbells 2x10
biceps
standing ez bar curl
30 lbs 1x20
40 1x20
50 1x20
preacher ez bar 50 lbs 1x20
concentration with 15 lb dbell 1x20
seated overhead try ext
30 1x20
40 1x20
50 1x20
cable tri ext 40 lbs 2x20( all tri work done thumbs inside)
reverse ez bar forearm curl 30 1x20

diet today
tube
steak
whopper
tube
whopper
ultra fuel
cyto plus 1 scoop whey
pizza
80 grammmer slammer

JHolmes145
07-10-2006, 08:47 PM
pressing day
bench
135 x8,295x1,275x3,245x6
hammer press 4 plates each sidex1 80% heart 20% arch
3 plates " "x6
incline 100 dbells x6
incline flies w/ 50's 1x10
flat flies w/ 50's 1x10

diet
tube
wings and ultra fuel(threw up the wings in my mouth twice, either 2 raw or 2 fatty)
whopper
big bowl of bran
ultra fuel
cyto plus 1 scoop whey w/ milk
boston market 1.4 chicken white plus 2 sides mac
80 grammer slammer

JHolmes145
07-11-2006, 09:04 PM
pull day today!
bent over row
bar 2x10
135 1x10 cleaned for fun
225 2x6
205 1x8
135 reverse grip 1x10
tried 2 clean 185 failed
clean 155 x2
close grip pull down 200 1x10 PB
240 1x2 PB
one arm dumbell row 100 lbs 1x6 each arm
seated row 120 lbs 1x10
diet today
rice
tube
whopper
big bowl of bran
ultra fuel
cyto G plus 1 scoop weigh
1/2 lb porkchop plus chic milk
80 grammer slammer

JHolmes145
07-12-2006, 08:58 PM
wasnt planning on workin out today but some bs is goin down at my house and i wasnt in a rush 2 get home.

shoulders and bi's
hammer strength military
1 plate 1x10
3 plates 1x4
2 plates eagle grip 1x8
ez bar front lat raise 20's 1x10,40 1x10
biceps
easy bar curl 40 1x20, 80 1x10, 100 1x10
preacher ez bar curl 100 1x10, 40 1x20
hammer bumbell curl 20 1x20 each arm
diet today
tube
rib value meal
easy mac
cyto gainer plus 1 scoop whey for now on this will be called monster shake
pork chop and choc milk
80 grammer slammer

funny observation today
group of 5 on bench and strong man of group could only do 135.....pathetic

JHolmes145
07-13-2006, 08:44 PM
tris today
close grip bench
135 1x10
225 1x6
185 1x10
155 1x10
tri cable ext
50 1x20
30 1x20
diet today
sausage pizza
chocolate milk
protein tube
bacon cheese burger,5 nuggets, and small fry
bowl of bran
ultra fuel
monster shake
chicken kiev
80 grammer slammer

JHolmes145
07-14-2006, 08:16 PM
did legs today was really sore 5th day no break next
week im only workin out 3 times wanna bench 315 on thurs
gonna carb load and bulk till then
squat
overhead w/ bar 1x10
135 1x10
225 1x6
245 1x4
atf w/ 95 1x10
leg extension 80 lbs 1x20
leg curl 80 lbs 1x20
diet today
kiev
bowl of bran
isopure bottle
bowl of bran
ultra fuel
monster shake
pizza
80 grammer slammer

Triddy
07-14-2006, 08:46 PM
great job mate good luck wiv ur goals

JHolmes145
07-14-2006, 08:56 PM
thanx mate and welcome to wbb

rookiebldr
07-14-2006, 10:17 PM
funny observation today
group of 5 on bench and strong man of group could only do 135.....pathetic

lol they seem to hang around in packs.

JHolmes145
07-14-2006, 11:14 PM
power in numbers, dont look at the indivisuals lifts but possibly the combine lifts to complete one competitor to me

karsel
07-15-2006, 04:24 AM
lol they seem to hang around in packs.

lol, sounds my like my school gym, doing preacher curls and halfway betwen 4th rep will start a conversation with a friend.

JHolmes145
07-17-2006, 08:06 PM
did shoulder today. had a pain in my left hip this weekend no legs this week. feel pain in my right shoulder as well, sux.....gonna try 2 bench 315 thurs. weighed 197 today, hottest summer of the year here in chicago.....alota frosties!

standing b bell military

bar 1x10
95 1x6
155 1x4
165 1x4 new PB
135 1x6

side dbell raises
25's 1x10 superset w/ speed militaty
front lateral raise w/ 30 lb ez bar
did this twice


diet today
50 gram protein shake
bacon cheese burger pizza
tube
easy mac
raisin bran
ultra fuel
frosty
montser shake
chicken kiev and ultra fuel
80 grammer slammer

rookiebldr
07-18-2006, 06:36 PM
Nice work on the standing millies. Good luck on the bench.

JHolmes145
07-18-2006, 08:00 PM
thanx bro i conquered seated dumbell military last yr, jus wanna see what i can do with this lift

JHolmes145
07-18-2006, 08:01 PM
was gonna do bi and tris today but ended up jus doing 1 intense bicep session lol.arms measured 16.25 pumped.
standing barbell curl
40 lbs 1x40
60 1x20
80 1x10
100 1x10
incline alternating dbell curl
25's 1x30 ended up doing 15 reps each arm

JHolmes145
07-18-2006, 08:02 PM
oh yea diet today kinda disapointed
rib sandwich value meal
tube
bacon cheeseburger pizza
ultra fuel
monster shake
steak and ultra fuel
80 grammer slammer

JHolmes145
07-19-2006, 11:12 PM
ok didnt work out today getting psyched 2 max out on bench 2mow.
heres what i ate today
pizza
rib sandwich meal
muscle milk
chicken kiev
chicken kiev
easy mac and pepsi
80 grammer slammer
on a side note i won a digital cam on ebay maybe get some vids up here soon

JHolmes145
07-20-2006, 09:47 PM
i didnt bench today!!!my partner bailed on me today so i decided to do back and attempt bench 2mow.weighed 199 after my work out so this is some gains.
bentover row
135 1x10
225 1x8, 1x6
185 1x10
155 1x10
135 reverse grip 1x10
close grip lat pull down
240 1x4
200 1x6
160 1x10
gonna try 260 next week
1 arm dbel row 100's 10 each arm
diet today
rib sandwich value meal
pizza
pizza and ultra fuel
raisin bran
ultra fuel
monster shake
steak
80 grammer slammer
heres a new section at my journal im gonna talk bout my job and confess what supplements i sold.
today i sold a thing of cell tech to this guy but talked him outta endothil cr and get protein instead and told him it was prolly the best deal for your money. we have these old supplements that must go cuz the store is going for sale. i also sold a huge thing of myoplex 2 some hill billy he was happy.also an army guy came in and he needed a fat burner, lipo 6 sealed the deal.this one lady came in and she told me her diet was terrible and i suggested she maybe change her diet, red line is what was bought in the end.kinda boring day i will have more stories later

JHolmes145
07-20-2006, 10:45 PM
took some pics

joe weider pose

JHolmes145
07-20-2006, 10:47 PM
chillin

heathj
07-21-2006, 12:15 AM
do you work at a pizza restaurant?

JHolmes145
07-21-2006, 12:48 AM
no i work at gnc

JHolmes145
07-21-2006, 09:14 PM
ok my bulgarian partner pussed out 2nite so i had my 1 freind spot me but i dont like his spotting.neverthe less i got 315 half way up and got stuck.better luck next week!
bench press
135 1x5
275 1x1
315 1/2
245 1x9
hammer press 4 plates each side 1x2
hammer 3 plates 1x6
incline dbells 100's 1x6
incline flies 50;s 1x10
flat flies 1x10 w/ 50's
diet today
box of macoroni
muscle milk
bran
ultra fuel
monster shake
penne pasta
80 grammer

JHolmes145
07-24-2006, 08:46 PM
did pressing again today even tho i did on fri. i think it hurt my game
repeat of last time i tried 315, but today i felt if i had my elbows wrapped i woulda popped it.
bench the bar 2x10
bench 135 2x5
275 1x1
315 1x.5 next week you SOB
275 1x2 felt too heavy
225 1x10
4 plates hammer 1x4
3 plates hammer 1x4
100 lbs dbell incline 1x6
incline flies w/50's 1x10
ended the work out there
diet today
half slab of ribs and 1/2 UF
tube
easy mac
bowl of raisin bran
UF
steak and other half of ultra fuel
80 grammer slammer.

JHolmes145
07-25-2006, 12:54 AM
got an awesome deal at gnc today heres what i got

2 tubs of cyto gainer chocolate
1 5lb jug of classic whey
1 2.3 lb jug of syntha-6
1 360 cap fish oil
all this for 140 dollars sweetness

JHolmes145
07-25-2006, 08:31 PM
bi;s today overtrained.
standing alt dbell curl 20 lbs 10 each arm
stadning ez bar curl 40 1x20
standing ez bar curl 100 2x10
standing ez bar curl 60 1x20
incline alt dbell 30's 1x10 each arm
concnetration curl w/ 20 1x15 each arm
standing concentration w/ 15 1x15 each arm
preacher curl speedy 20 lb ez bar 1x50
decline crunches
1 x20 w/ 25 lb plate
diet today
chicken rice
tube bowl of bran
ultra fuel
monster shake
steak
80 grammer slammer

on a side note something i found alil funny....i started posting on the myspace forum where its not moderated. this 1 thread was advising benching the bar 100 times as a single set chest workout and i chimed in and sed it was weak sh!t. well after alotta repeated trash talk ive been called fat. i have flabby arms, and im also called fat fuc. for the first time in my life since being a scrawny kid ppl are percieving me as the fat kid, it brings a tear to my eye. my goal of becoming a gorrilla is succeeding.

JHolmes145
07-26-2006, 08:32 PM
my girlfreind got implants today, my heart wasnt into my work out today, gonna try 2 deadlift 2mow if my partner brings my straps.
seated dbell military
40's 1x10
60's 1x6
75;1 1x6
close grip bench 135 2x10
dbell raises 25's 1x10
did some cable tri extensions and peaced
diet today
bone less rib sandwich and pepsi
pizza
XXL drink
monster shake
chicken kiev and chocolate milk
80 grammer slammer

also bought callipers and bf is 11% so stfu myspace haters

rookiebldr
07-26-2006, 11:00 PM
on a side note something i found alil funny....i started posting on the myspace forum where its not moderated. this 1 thread was advising benching the bar 100 times as a single set chest workout and i chimed in and sed it was weak sh!t. well after alotta repeated trash talk ive been called fat. i have flabby arms, and im also called fat fuc. for the first time in my life since being a scrawny kid ppl are percieving me as the fat kid, it brings a tear to my eye. my goal of becoming a gorrilla is succeeding.


Awesome. I kept getting big guy the other day from some smaller dude as he pointed out to his buddy how big my arms were. Never thought that day would come. :)


my girlfreind got implants today, my heart wasnt into my work out today, ...

Yeah, we all know what you mind was on. ;)

JHolmes145
07-26-2006, 11:37 PM
its killing me cuz i still have to work tomorow before i can drive up to see her.

JHolmes145
07-26-2006, 11:46 PM
on a side note i wanted to write about steroid man...steroid man is a middle aged man i met last yr, who was obviously going thru a midlife crisis. around last fall he started a cycle of sporadic doses of test and deca wahtever he can get his hands on.then he met a dealer and started getting omnadron and sust...i told him they were the same....he didnt want to listen he has been stacking an amp of each eod for about 9 months now. he has been reusing the same needles and always does glute spots. now he tells me today that he jus bought 600 dollars worth of deca 300 and hes gonna run it 4 3 more months with sust and dianobol to end his cycle with a bang.hes about 6 feet tall 240 lbs close to 20% bodyfat and only has 17 inch arms. the heaviest lift ive ever witness him do is incline 185 6 inches from his chest a cpl times. he kjus stands around doin the most muscular pose. i told him he needs 2 ends his cycle and refuses to listen to me sayin hes gonna stay on till he finds the woman hes gonna marry. i wanna get this off my chest cuz no one else understands. i dont know what is going to happen to him but expect a part 2 in the future.

JHolmes145
07-27-2006, 09:06 PM
did a back and leg combo day again
deadlift
bar 1x10
135 1x6
225 1x6
315 1x2 grip slipped
315 romanina grip 1x4
leg press all reps bottom out
3 plates each side 1x6
4 1x6
51x6
lat pull down
100 1x10
120 1x10
calves 3 x20
diet
lean body bar
rib sandwich and fries
half bbq chicken
small bowl of bran
ultra fuel
monster shake
chicken kiev
80 grammer slammer
going to see my gf 2nite so ever1 have a good weekend..be back monday

JHolmes145
07-27-2006, 09:08 PM
in closing i wanna leave with this and ill conclude later with something else

i started an anti bruce lee campaign in my town, every person ive had an hour of time with has at least admitten it is possible bruce lee isnt all that.

heres some of my arguements

force equals mass time acceleration, since bruce lee has no mass he can not create force.

my gf is 5'4" 118lbs, roughly the same size of bruce lee, like a child.

bruce lee overtrained and was malnourished, doing 1000's of pushup and situps at a time, (but thats like you bar 100 time bs)

it has been scientifically proven the best workout is high intensity low volume even greater then low intensity high volume for gains in endurace, and vo2 max.

bruce lee was a junkie.his drug abuse led to his demise.

bruce lee beat his wife, yea a real tough guy

bruce lee endorsed the an abtronic device that hooked electroudes in your body, proven today to be bull****.

since you need motion to create energy the 1 inch punch is scientifically impossible

all of bruce lee's accomplishments were achieved in the motion picture world, martial arts world, or by himself. hes never won ne gold medals, or won ne recognized fighting tournamnets.

in bruce lee's movies he used special affects and wires to make you think he was supernatural.

in the movie the dragon it was portrayed bruce lee was mortally wounded defending his dojo, when in reality it was a girl fight and bruce lee and his opponent ran around and fought like monkeys. he really injured his back deadlifting.

thats all i can think of now, but get ur head outta ur azz, stop worshipping one mortal man made of the same flesh and blood we all r.

JHolmes145
07-31-2006, 08:12 PM
it was like 100 degrees in my gym today! i lost like 3 lbs....totally sapped my power.funny thing i bought a donut 2 eat b4 bench and ate it and all these fat ppl got upset.LOL.
bench
135 1x10
275 1x4
245 1x7
225 1x7
hammer press
4 plates 1x0 i blame the heat
3 plates 1x3 same as above
incline dbells
100's 1x9 some girl gave me crazy eyes when i set up the dbells...its not that heavy!
incline flies 40's 1x10
flat bench flies 40;s 1x10

diet
kiev
muscle milk
bowl of bran
vanilla long john and ultra fuel
monster shake
steak
80 grammer slammer

JHolmes145
08-01-2006, 08:44 PM
did back today
bo row
135 1x10
225 1x8
245 1x4
185 1x10
135 reverse grip 1x10
close grip pulldown
260 1x2
180 1x10
dumbell row
100's 1x10 each arm

diet today
rice
syntha 6 plus scoop of whey in a shaker
bran
vannilla long john
monster shake
steak
cheese sticks
80 grammer slammer

JHolmes145
08-03-2006, 12:59 AM
took the night off heres my diet
80 grammer slammer
rib sandwich meal
half slab of ribs and ultra fuel
steak and pepsi
monster shake

JHolmes145
08-03-2006, 08:54 PM
did wheelz today
squats
135 1x10
205 1x6
225 1x6
atf squats 115 1x2 my knee hurt no more swats
leg extension
100 1x10
120 1x10
140 1x10
leg curl
80 1x10
95 1x10
calves on leg press 4 plates each side 3x20
diet
rib sandwich
chicken fingers
bowl of bran
ultra fuel
monster shake
chicken kiev
80 grammer slammer

JHolmes145
08-04-2006, 08:45 PM
did arms today
alt dbell curl
25's 10 each arm
35's 10 each arm
40's 10 each arm
45's 10 each arm
50's hammer 6 each arm
preacher with 40 lb ez bar 1x20
single arm hammer w/ 15 1x20 each arm
tri's
close grip bench
135 1x10
185 1x6
225 1x6
cable ext 40 1x20

diet
whopper
whopper
ultra fuel
monster shake
kiev
80 grammer
hopefully get some action this weekend. peace out

JHolmes145
08-07-2006, 08:31 PM
had 2 drive in from champaign today messed up my diet alil

work out shoulder and bi's
standing millies
bar 1x10
115 1x6
135 1x6
185 1x0
155 1x5.5
side lateral raises
15's 1x10
20's 1x10
25's 1x10
curl ez bar standing
20lbs 1x10
90lbs 5x5
concetration curl w/ 20 1x10 each arm

diet today
ultra fuel
pizza
pizza and muscle milk
pizza
ultra fuel
monster shake
kiev
80 grammer slammer

JHolmes145
08-09-2006, 12:14 AM
legs
bar 1x10
overhead bar 1x6hHARD
135 1x6
185 1x6
225 1x6
245 1x4
115 atf 1x10
leg curl machine 3x10
calves and stretched
diet
rib sandwich meal
pizza and muscle milk
bran
ultra fuel
monster shake
steak
80 grammer

JHolmes145
08-09-2006, 12:16 AM
legs
bar 1x10
overhead bar 1x6hHARD
135 1x6
185 1x6
225 1x6
245 1x4
115 atf 1x10
leg curl machine 3x10
calves and stretched
diet
rib sandwich meal
pizza and muscle milk
bran
ultra fuel
monster shake
steak
80 grammer

JHolmes145
08-09-2006, 08:22 PM
felt weak today
bp
135 1x10
275 1x4
225 1x6
hammer
4 plates 1x1
3 plates 1x6
2 plates 1x10
incline dbell
100's 1x6
flies incline 45's 1x10
flat flies 45's 1x10
diet
pizza
beef stick and muscle milk
bowl of bran
ultra fuel
monster shake
steak and pepsi
80 gs

JHolmes145
08-11-2006, 08:48 PM
back and tris
bo row
bar 1x10
135 1x10
205 5x5
bar r grip 1x10
lat close grip pulldown
260 1x1.5
180 1x10
skulls
40 lb easy bar 1x10 elbows hurt
60 lbs 1x10 bows really hurt
seated extention machine
100 1x10
120 1x10
cable ext
30 1x20
diet
whopper
muscle milk
whopper
ultra fuel
ultra fuel
monster shake
pizza
80 gs

JHolmes145
08-14-2006, 08:11 PM
heavy arms today
close grip bench
135 1x10
225 1x6
245 1x6
tri extension open grip
40 1x10
60 1x10
70 1x10
standing ez bar curl
40 1x20
60 1x10
80 1x10
preacher ez bar
80 2x10
standing alt dbell curl w/ 30's 1x10 each arm
diet
rib sandwich
pizza
raisin bran
ultra fuel
monster shake
kiev
80 gs

heathj
08-14-2006, 08:12 PM
nice work on the cgbp.

JHolmes145
08-16-2006, 08:19 PM
thanx 4 the encouragement Heathj, jus dont knock my swats i know they suck and im sensitive

chest day
bp 136 1x6
275 1x5
245 1x8
hammer press
4 plates 1x.5 point 5 not 5
3 "" "" 1x4

jus as i was settin up 2 do dbell 100's a middle eastern guy who was dressed like micheal jackson was doin 40;s and screamin and slammed them on the ground-humorous- then jus as i was bout to start the gm's son who i can describe as a real life bobby hill from king of the hill says," hey jason i heard lipo-2 is a good fat burner" i told the kid to step the f*ck off and got pissed ending up doin 10 reps in every1 domes.

incline 100's 1x10
incline flies 50's 1x10
flat flies 50's 1x10

diet
pizza
80 gs
bran
ultra fuel
monster shake
pork chop w/ pepsi
monster shake

JHolmes145
08-16-2006, 10:37 PM
heres something for the ppl who been following my journal dont be trying tos steal it or ne thing....but heres a new pic of my gf, who will prolly soon be my wife.

JHolmes145
08-18-2006, 09:10 PM
some hater from myspace jus want it hosted

JHolmes145
08-18-2006, 09:16 PM
ok heres what i did today
back
bo row
45 1x10
135 2x10
225 2x6
245 1x4
185 1x10
135 reverse 1x10
lat cable pulldown
260 1x3 new pb
120 1x10
low row 120 1x10
diet
pizaa
80gs
bran
ultra fuel
monster shake
kiev
monster shake

JHolmes145
08-21-2006, 08:18 PM
work out today
chest
bp
135 1x6
245 1x10 this is when things start goin downhill
245 1x6
225 1x6
incline dbells
100's 1x6
75's 1x6
incline flies 30s 1x10
this is when i threw in the towel

JHolmes145
08-22-2006, 01:14 AM
today
pizza
80 gs
bran
ulta fuel
monster shake
2 kievs
80 gs

JHolmes145
08-23-2006, 08:39 PM
heres 4 yesterday cuz i felt lazy
back
bo rows
135 1x10
225 1x10
275 1x2
245 1x6
185 1x10
did 3 sets of low row
did 1 set of some machine

JHolmes145
08-23-2006, 08:41 PM
today
shoulders and bi's
hammer press military
1 plate 1x10
3 plates 1x6
3 plates plus 10 1x4 new pb
lateral dbells 25 1x10 35 1x10
ez bar front ext 20 1x10
standing ez bar curl
40 1x20
80 5x5
incline curl 20s 1x10 each arm

JHolmes145
08-23-2006, 08:42 PM
diet
pizza
80 gs
bran
ultra fuel
cyto gainer
steak
80 gs

JHolmes145
08-24-2006, 09:54 PM
weighed 206 today heaviest in my life.
jus did some tris
4 sets cable ext
3 sets standing overhead ez bar ext
diet
rib sandwich fries
chicken fingers ultra fuel
bran
muscle milk
pizza
steak
80 gs

JHolmes145
08-25-2006, 07:08 PM
did legs today im not gonna write down diet today
overhead squats 20;bs 1x10
45 lbs 1x6
atf squats 135 2x10
leg press bottom out 4 plates each side 3x6
3 sets of calves on lp

JHolmes145
08-29-2006, 12:02 AM
heres what i did today
bnech
95 2x10
135 1x10
245 1x10
275 1x4
hammer
4 plates 1x2
3 plates 1x6
2 plates 1x10
incline dbells 100's 1x4
incline flies 40's 1x10
flat flies 40's 1x10
diet
rice
tube
sandwich
tube
bran
ultra fuel
monster shake
kiev
80 gs

JHolmes145
08-29-2006, 12:05 AM
heres a sick pic of my abs back in the day, kinda makes me wanna cut again.

JHolmes145
08-29-2006, 12:20 AM
http://vids.myspace.com/index.cfm?fuseaction=vids.individual&videoid=1105775312

JHolmes145
08-29-2006, 12:20 AM
this is a bench vid i made, for myspace