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Jiin10
10-18-2003, 11:39 PM
I am currently at 157lbs and I was at 185 in Feb, but i have spent this whole summer leaning up but at the same time maintaining and gaining strengths. I got up to 185 from 155 by powerlifting and eating everything i could get my hands on. I was eating to the point of being nausiated. Now i have been sticking to mostly carbs and protein, and staying loyal to the gym, but not getting in there as much as i would like. I love lifting weights its such an adrenaline rush to me and my high. My current routine is as follows:

Day1 Chest
FB: 195-3sets8
IB: 165-3sets8
Dec Bench: 170-3set10
PecFlies: 25lb DB's
HammerStrengths: 225-3set10

Day2 Back
Pullups 3sets8 body weight
bent back rows 80lb db 3set8
straight bar rows smith machine 150-3set12
pull down not sure exact weight on 12-3set8
seated cables 140-3set8

Day3 Shoulders
Military Press 160-3set8
Cable front and side raises light weight high reps
bent side delts 20db-3sets8
trap raises 95eazycurlbar3set8
shrugs 70DB's-3sets8

Day4 Legs
Squat 195-3set8
leg press 425-3set8
hacksquat(reverse squat) 135-3set8
hamstring curls 145-3set8
quad ext. 120-3set8
calve raises light weight high rep

Day5 Bi's & Tri's
superset bi and tri
preacher curls 90-3set8
dips BW-3set10
hammer curls 35-3set8
skull crushers 70ezcurl-3set8
seated curls 30-3set8
tri ext(1 handed) 40DB-3set8
cable curls straight light weight high rep
tri rope push down light weight high rep

this is the routine with variation that i change from time to time doing some diff exercises but always hitting the same muscles in this order...debating on whether to keep trying to lean up or if i should start bulking again considering it is winter time again...

John0101
10-19-2003, 12:09 AM
Yo, nice to have you on board,
first and foremost, :spam:

You better maintain your journal cuz i know i maintaining mine.

Goals? BB? Power? Strenght? Mass?

It really looks like your overtaining. 12+ sets for bic's and 12+ sets for tri's, on top of having a chest and back day. Where's the deads? I say drop to 6-10 sets for big body parts, 2-4 sets for small muscles and up the intensity, 4-8 reps and add deads.

Start BULKING! You don't want me to be bigger then you anytime soon ;)

Jiin10
10-19-2003, 12:42 PM
did bi's tri's and abs today

supersets

preachers 90-3set8
dips BW-3set10

hammers 35-3set8
tri kickback 15-3set12

ezcurls 75-3set8
skull crushers 70-3set8

straight bar seated cable curl light weight high rep
cable tri push down light weight high rep

hit lower and upper abs, and lower back extensions also

had two slices pizza and two protein shakes so far...plannin on driknin three more shakes between two more meals

John0101
10-19-2003, 01:37 PM
Pizza on a cut tuttut

Damn dude nice work with 90s for preachers, I say drop the dips and add it for your chest day, up the weight skull crushers.

Keep on going, your almost there

Jiin10
10-21-2003, 09:04 PM
Took yesterday off and did chest today, but my tris were still a little sore from sundays workout

Flat Bench DB 80/8, 80/8, 80/6
Incline DB 65/10, 65/8, 65/8
Decline DB 65/10, 65/6, 65/6
Pec Flies 25/10, 25/10, 25/10

* first time i did dumbells for awhile and it killed me!!!!!

also did 2 sets back extension for 15, and leg lifts for abs 3set15, and regular crunches as well 3set15

did not eat so well today and disappointed in myself for that, felt kinda weak during my workout.

Jiin10
10-21-2003, 09:07 PM
Weighed in at 158lbs today, my goal is to get down to 155lbs to burn that few more pounds of fat, and this will end my cutting period, then its back to bulking for the winter, but more gradually this time, i want to gain good weight. I would like to gain about 1lb a week when i start bulking again, but ill def let you know when i finish cutting and when i start bulking i ll keep you posted.

John0101
10-21-2003, 09:22 PM
Good job man, your tris still sore and still able to rep out 80s for sets. Very impressed! :nod:

Saint Patrick
10-21-2003, 09:31 PM
Nice benching, Personally I've been doing mostly DB's lately and it's really benefited me.

Coke
10-22-2003, 07:41 AM
Good luck with it all dude! ...where are you training at in D-town??

:spam:

Jiin10
10-22-2003, 10:20 AM
thanks for all the support fellas, im trainin at powerhouse, u around the area??

JustinF
10-22-2003, 10:48 AM
:spam:

Looks good so far bro. Keep it up.

BCC
10-22-2003, 10:54 AM
From the title of the journal; a Twista/Do or Die fan?

That aside, good luck with everything.

Jiin10
10-22-2003, 09:18 PM
Today was a day off, didnt want it to be but had to get to school and after school went to work till 11pm, and the gym closes at 11 so i decided just to do 3sets30 pushups and some abs before hitting the sack. Definately gonna be getting in there tomorrow morning.

Today ate 3 pieces boneless chicken breast
4 protein shakes(pure whey, 1 scoop in each one 25grms)mixed with water
vietnamese soup(rice noodles, chicken breast, shrimp, bamboo shoots, lettuce, cilantro) yum...

Alke
10-22-2003, 09:24 PM
good luck with your goals!

uhm, yeah I do 11-13 sets per BP myself which is considered high volume around here, it works for me. SHIAT! I just noticed you is 158lbs, kickass! great strength for that weight bro', whatever your doing keep it up, its working.

and if your still cutting, hell I cant wait to see you bulk!

Jiin10
10-23-2003, 09:33 PM
weighed in at 160 today but i think it was probably not accurate bc the gallon of water i drank today.

BACK DAY:

PULLUPS: 5sets8 BW
DB BACK ROWS: 70LB 3set8 :(
CYBEX ROWS: 130 3set8
LONG BACK PULLS(CABLE): 140/6, 130/8, 130/8

SIDE BACK EXT 3set15
CRUNCHES LEGS UP 3set15
LEG RAISES 3set15

*had 3 pure whey shakes spread throughout the day(75grms protein)

2 vietnamese spring rolls(rice wrap, rice noodles, cucumber, cilantro, lettuce, pork, crushed peanuts)

bowl of white rice, and two pieces of skinless chicken breast

hopefully i can get some measurements in here soon...

Saint Patrick
10-23-2003, 11:02 PM
Originally posted by Jiin10
2 vietnamese spring rolls(rice wrap, rice noodles, cucumber, cilantro, lettuce, pork, crushed peanuts)

:drooling:

Holy crap I love those. Especially dipped in teh peanut sauce.

Jiin10
10-24-2003, 12:28 PM
SHOULDERS:

HAMMERSTRENGTH MILITARY PRESS: 135/10, 185/8, 195/7
LATERAL RAISES: 25/8, 25/8, 25/8
FRONT RAISES: 25/8, 25/8, 25/8
BENT LAT RAISES: 15/10, 15/10, 15/10
TRAP RAISES: 80/8, 90/6, 90/6
SHRUGS: 225/8, 225/8, 225/8

John0101
10-24-2003, 02:06 PM
Nice work the the hammerstrength military press, that a machine or done on the smith?

Alke
10-24-2003, 09:10 PM
start bulking! :D :D

If you just recently spent the summer losing almost 30 pounds (which is AWESOME!) I would think your ready for a nice clean bulk bro'.......thats my .02, but pictures or tapings would be nice to have some empirical data on your side.

Saint Patrick
10-24-2003, 10:25 PM
anyone that weighs 157lbs needs to bulk if you ask me.

Jiin10
10-24-2003, 11:17 PM
thanks fellas i am planning on bulkin soon, but dont want to bulk by eating anything i can get my hands on, so i am going to gradually bulk up.

Coke
10-25-2003, 09:21 AM
best wishes to my new bro!

...one of these days I may come up for a session - ;)

Jiin10
10-26-2003, 01:00 PM
COCOA: anytime bro, that would be the shiznit!! How far south are u from me anyways? maybe i come down for a session.

LEGS:
LEG PRESS: 225/8, 405/8, 425/8, 435/7, 445/7
LEG CURLS: 130/8, 140/7, 140/7
LEG EXTENSION: 90/10, 110/8, 110/8
HACK SQUAT: 165/10, 175/8, 175/8

John0101
10-26-2003, 01:25 PM
Nice leg presses, impressive numbers.

GO BULK! :burger:

Saint Patrick
10-26-2003, 02:32 PM
Nice leg session.

ChampionLifter8
10-26-2003, 03:43 PM
good luck on the journal man... ill keep in contact with u and check up pz

Jiin10
10-27-2003, 10:02 AM
john, st patrick, and championlifter-thanks again fellas for the support.

weigh in:160
GUNS:
PREACHER CURLS: 90/10, 100/8, 100/8
DIPS: BW/10, BW/10, BW/10
SEATED INCLINE CURLS: 30/10, 35/6, 35/6 havent done these for awhile and the struggle felt good
ONEHAND TRICEP EXT DB: 40/8, 40/8, 40/8
HAMMER CURLS: 35/8, 35/8, 35/8
CLOSE GRIP BENCH: 95/12, 135/8, 135/8

ABS ON BALL 3set12
BACK EXTENSION: 3set15

Coke
10-27-2003, 10:52 AM
...good work on them arms! - :)

I am actually about 45 min. south, we will have to arrange it one day mang

John0101
10-28-2003, 05:40 PM
Nice work on your curls, looking strong. close grip bench looking strong too at the end of the workout. You gain 3 pounds already :omg: Your gonna be a beast soon!

Jiin10
10-31-2003, 03:05 PM
fo sho cocoa, thanks john!!!

HALLOWEEN: CHEST
FB DB: 45/12, 70/10, 75/8, 75/8
IB DB: 65/8, 65/6, 65/6
BB DECLINE: 135/10, 155/8, 155/6
PEC FLIES DB 25/8, 25/8, 25/8
CABLE CROSSOVER: 120/8, 120/8, 120/8

ChampionLifter8
10-31-2003, 04:38 PM
nice chest workout


HAPPY HOLLOWEEN BRO

Coke
10-31-2003, 07:15 PM
Good session man, I bet the chest was burnin - :thumbup:

John0101
11-01-2003, 03:29 PM
Why did you use 80s last week and drop down to 75s this week?

Jiin10
11-01-2003, 04:31 PM
john-well when i went to do the 80's i blasted them up, and my left shoulder got a very sharp pain, it felt like it was in the joint, and let me tell u bro this hurt...so i decided to do a little bit lighter weight to make sure i did not injure myself.

Jiin10
11-02-2003, 03:17 PM
SUNDAY: BACK

Today i weighed myself first thing in the morning w/no water in my body and i was at 160. My goal is to gain from .5-1lb per week during my bulking period. As i would only like to gain quality weight, all clean muscle and no fat, so i am not trying to gain weight quickly because i do not need the extra fat.

DB ROWS: 45/12, 75/8, 85/8, 85/7, 85/6
i was happy to get the 85 up on these im plannin on going up next time, bc i need to pick it up a notch on back...i feel my back is the worst part of my physique

LAT PULLDOWNS(WIDE): 155/8, 155/8, 155/8
LAT PULLDOWNS(CLOSE): 100/8, 115/8, 130/8
BB BACK ROWS: 135/10, 135/10, 135/10

Coke
11-02-2003, 08:45 PM
...good to see you are training smart, no one wants an injury - :)

Good back work bro, keep it up!

Jiin10
11-03-2003, 10:35 AM
COCOA-def bro if we get injured then we may have to stop training so i always try to train smart. to stay in the game

LEGS DAY:

SQUAT: 185/6, 135/10
LEG PRESS: 455/6, 405/10
LEG EXTENSIONS: 150/6, 135/10
LEG CURLS: 150/6, 130/10
CALVE RAISES: 180/10, 120/25

OBLIQUE CRUNCHES 2SETS15
BACK EXT 3SETS15
LEG RAISES 2SET15

Jiin10
11-03-2003, 10:51 AM
i decided that i needed to try something a lil different for a while and see how it works, so today was my first day with the WBB routine 3. At first i was skeptical with only doing two sets per exercise, but after doing it today on my legs i felt it was effective.

I did not go to failure today bc i was unsure of the weight that would bring me to failure, but my estimations were close. next week i will definately know the correct weight i should be doing in order for failure.

i plan on increasing my weight every two weeks bc of the whole 6, 10 one week and 8, 12 the next...i believe that by doing the same weight on these two weeks but with higher reps the second week my strength will increase and i will be able to go up the next week.

i have also started to diet today. i will no longer be eating two or three meals a day, but instead i will be eating 6 small meals a day, while consuming whey in between. I will also be keeping track of the amount of calorie intake a day, and im gonna throw some cardio in my workout as well, most likely HIIT workout.

Wish me luck, and thanks again fellas for all the support, i will have measurements as soon as i can get a tape measure or some string.

still weighed in at 160

John0101
11-03-2003, 04:28 PM
Bulk now Cut?

Make up your mind, and stick with it. Good job with eating smaller meals. Make sure you keep track of your cals when you do, it's easy to go over.

I believe that WWB routines are geared more toward newer lifters. With your body adjusted, your body can handle more then 4 sets per body part without overtraining. I like to do 6-8 sets for big body parts and 3-5 sets for smaller body parts. Continueing to challenging yourself with heavier weights is key to the low volume and high weight training.

Crazy weights on the leg press. Peace and good luck.

Coke
11-03-2003, 04:35 PM
:withstupi

...I cannot help to agree with dude, nice leg work bro - especially on the leg press! - :thumbup:

Jiin10
11-03-2003, 07:43 PM
thanks cocoa

john-the point is there are more than just 4 sets there bro there is actually 8 if u look at it not counting the calves, im also not cutting bro i am bulking im just eating clean i want quality weight not fat. u see now?

Alke
11-05-2003, 04:17 PM
hey bro, good luck with the new routine.

I think this would be good for you, it is similiar to my heavy days routine (2-4) then (6-8). in the WBB#3 where you go heavier (6-10) one week then lighter (8-12) the next. I am a BIG fan of heavy one week and light the next, you gots to have time to grow you know?

there is a lot of positive results done with two sets per body part, and the routine is easy to adjust if you feel you want to add more sets.

good choice on the diet change, 6-8 is better. make it 10 meals if you got a backpack and have the time to prepare your meals each morning, it takes a bit of planning, but gets easier the more you do it, and the results are worth it!

what you eating for post workout?

Jiin10
11-07-2003, 12:32 PM
thanks kenn-i totally agree bro...i found that i can do heavier weights with two sets, and i like the variation of heavy and light! i am doing a slightly modified WBB#3 and so far i like it. i have been eating lots of protein for post workout, usually a whey shake, one or two boneless chicken breast or some fish.
do u have any suggestions on how i should be eating, and what my meals should consist of?? Please feel free to tell me what u think.

Jiin10
11-07-2003, 12:36 PM
WEDNESDAY: SHOULDERS

BB SHOULDER PRESS: 165/6, 145/10
LATERAL RAISES(VERY STRICT FORM): 20/6, 15/10
FRONT RAISES(CABLES): 40/6, 30/10
TRAP RAISES: 90/6, 75/10
BENT LAT RAISES: 20/6, 15/10
SHOULDER SHRUGS(HAMMER STRENGTH): 275/10, 275/10

FINISHED WITH LIGHT OBLIQUE AND LOWERBACK WORKOUT

Jiin10
11-07-2003, 12:43 PM
FRIDAY: BI's AND TRI's

PREACHER CURLS: 100/6, 80/10
DIPS: BW/12, BW/12
STRAIGHT BAR CURLS: 80/6, 65/10
SKULL CRUSHERS: 75/6, 60/10S
SEATED INCLINED DB CURLS: 35/6, 25/10
TRI EXTENSIONS(1 HAND): 45/6, 35/10
HAMMER CURLS: 35/6, 30/10
TRI KICKBACKS: 20/6, 15/10
CABLE CURLS(D RING): 60/6, 40/10
TRICEP PUSH DOWN(ROPE): 60/6, 40/10

FINISHED UP WITH SOME ABS

Jiin10
11-07-2003, 12:47 PM
NEXT WEEK IS GONNA BE VERY TOUGH, GOT THREE EXAMS F*$#!! THESE WILL BE VERY DIFFICULT, BUT DONT WANT STUDYING TO GET IN THE WAY OF MY TRAINING. I PLAN ON STUDYING MY A$$ OF THIS WEEKEND AND DOING WELL ON THE EXAMS, BUT TRY AND TRAIN CONSISTENTLY.

IVE CLEANED UP MY DIET BUT HAVE ALREADY GOTTEN BORED WITH THE FOODS I HAVE BEEN EATING THAT HAVE BEEN LOW IN FAT BUT HIGH IN PROTEIN, I AM OPEN TO ANY SUGGESTIONS THAT ANY OF YOU MAY HAVE FOR THE BODYBUILDING FOODS, AND A DIET THAT IS EFFECTIVE, PLEASE GIVE INSIGHT.

THANKS AGAIN FELLAS FOR THE SUPPORT!!!

Jiin10
11-07-2003, 12:49 PM
OH BY THE WAY I HAVE BEEN EATING APPROXIMATELY 6 MEALS A DAY, BUT MY CALORIE INTAKE IS ONLY AT AROUND 2600, YOU SEE I AM TRYING TO EAT FOODS THAT ARE LOW FAT, I DONT REALLY CARE ABOUT THE CARB CONTENT AT THE MOMENT, JUST HIGH PROTEIN LOW FAT. I WOULD LIKE TO UP MY CALORIE INTAKE TO 3000-4000/DAY, BUT KEEPING IT CLEAN.

John0101
11-07-2003, 01:49 PM
Dang dude, u got strong tri's 45s for 1 hand tri extensions, bad ass! :thumbup: Good luck with your exames and stuff, I'm deep in that siht too.

I wouldn't go up to 4k a week, you'll be gaining a lot of weight, both of muscle and fat regardless of how much fat your are taking in. I bet with high 2800s to 3000 you can do alittle more then a pound a week without too much fat gain.

Foods I like: WW bread, oatmeal, yogurt, skin milk, tofu, tuna, chicken breast, beef, turkey, cheese, peas, etc. anything that looks healthy and clean. Look around at people's journals people got really good outlines of thier routines and diet.

Good luck bro, keep on going everything is almost within your reach.

Coke
11-07-2003, 03:35 PM
Really like the arm work bro and the shoulders as well! - :thumbup:

...good luck with the studies man!

Alke
11-07-2003, 03:40 PM
looks great jiin, good luck studying, I gots math this semester and absolutely hate it.

Jiin10
11-07-2003, 08:07 PM
john- thanks a lot bro for the kind words, and advice as well!!! i agree with you on the calorie intake, just bc the fact that i have been finding it hard to get in that many calories of clean food. i do like tofu and its high in protein also. good luck with ur exams too bro.

cocoa-thanks for the support as always

kenn-im taking statistics bro and god do i HATE that class and of course its one of my exams this week, good luck with ur studies

thanks once again fellas for all the support and having the patience to keep up with my journal, i greatly appreciate you all droppin by and leaving lines, it really helps me out!!!

Jiin10
11-09-2003, 10:10 AM
SUNDAY: CHEST

BB FLAT: 45/12, 185/6, 185/6, 195/4, 200/2
DB INCLINE: 65/6(couldve done more weight but was unsure), 60/10
BB DECLINE: 165/6, 155/10
DB PEC FLIES: 25/6, 25/10(will do 30's next time)
HAMMER STRENGTH BENCH PRESS: 185/6, 135/10
HAMMER STRENGTH INCLINE: 185/6, 135/10
HAMMER STRENGTH DECLINE: 185/6, 135/10
CABLE CROSSOVERS: 100/10, 100/10
PEC FLY MACHINE: 80/6, 60/10

finished with some oblique exercises and lower back and lower abs.

WHEWW AM I DEAD!!! tomorrow will be fun...HAHAHAHAHHA

John0101
11-09-2003, 01:04 PM
Nice, work on the 200x2 on the bench, I like the intensity.


Originally posted by Jiin10

DB INCLINE: 65/6(couldve done more weight but was unsure), 60/10


Unsure of what? Shoulder still acting up?

Jiin10
11-09-2003, 08:08 PM
john- yeah bro my shoulder was acting up on flat, i shouldve went up to 75 on incline, but after doing the flat i thought i would fail on 65 for 6, after doing the set i realized i couldve did the 75 for 6 bc it was butter, oh well next time i will know

Jiin10
11-10-2003, 10:44 AM
MONDAY: BACK

DEADLIFT: 45/12, 115/8, 135/6, 155/6, 165/4
WIDE GRIP PULLUPS: BW/10, BW/10. BW/8
DB ROWS: 85/8, 70/12
WIDE GRIP PULLDOWNS: 155/8, 140/12
LONG BACK PULLS: 150/8, 130/12

first time deadlifting in awhile so i thought i would go lightweight and make sure to use very strict and proper form

John0101
11-10-2003, 12:56 PM
deadliftin
:bow:

Coke
11-10-2003, 05:47 PM
...great chest and back work, good to see you starting up the deadlifts too bro - :thumbup:

Jiin10
11-10-2003, 10:07 PM
john & cocoa thanks fellas, yeah decided i had better get back to deadlifting, it felt good, and next time im hoping to step the intensity up a notch...thanks again for the support

JustinF
11-11-2003, 06:14 PM
Good looking session. What's a long back pull?

Jiin10
11-11-2003, 09:26 PM
Justin-that is cable excercise where your sitting on a flat bench with ur back slightly backward and you pull the weights to your stomach

Jiin10
11-11-2003, 09:32 PM
TUESDAY: SHOULDERS

BB MILITARY PRESS: 45/12, 135/8, 155/6, 165/4, 170/2
DB SEATED BENT LAT RAISES: 15/10, 15/10
DB FRONT RAISES: 25/8, 25/12
SHOULDER SHRUGS: 275/10, 275/12
DB LAT RAISES(STRICT FORM): 20/8, 20/12
TRAP RAISES(BB): 85/8, 70/12

John0101
11-11-2003, 10:11 PM
170 for 2 for BB military press is very impressive. Shrugs look good too. What are trap raises?

Jiin10
11-11-2003, 10:35 PM
Originally posted by John0101
170 for 2 for BB military press is very impressive. Shrugs look good too. What are trap raises?

thanks bro...trap raises use either a straight bar or EZ curl and use a close grip and bring the weight directly up with forearms bent about 45 deg in and palms in, bringing it up to your chin, u can really feel it in ur traps

Coke
11-12-2003, 06:45 AM
Nice work on the shoulders bro...great effort on those presses - :)

John0101
11-12-2003, 01:58 PM
Originally posted by Jiin10


thanks bro...trap raises use either a straight bar or EZ curl and use a close grip and bring the weight directly up with forearms bent about 45 deg in and palms in, bringing it up to your chin, u can really feel it in ur traps

http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html ?

Jiin10
11-16-2003, 11:34 AM
SUNDAY: GUNS

PREACHER CURLS: 45/20, 90/8, 75/12
TRI EXT(CYBEX MACHINE): 80/8, 65/12
EZ CURL: 85/8, 70/12
SKULL CRUSHERS: 70/8, 60/12
DECLINE DB CURLS: 35/8, 25/12
CLOSE GRIP BENCH: 135/8, 115/12
DB HAMMER CURLS: 35/8, 25/12
TRI KICK BACK: 20/8, 15/12
STRAIGHT BAR CABLE CURLS: 70/8, 70/12
D RING CABLE TRI PUSH DOWN: 40/8, 30/12

Coke
11-17-2003, 07:25 AM
Really good arm work man, keep it up - :thumbup:

Jiin10
11-17-2003, 11:35 AM
MONDAY: LEGS

SQUAT: 45/12, 185/6, 185/6, 185/6, 195/4, 200/4
LEG PRESS: 465/6, 405/10
HAMSTRING CURLS: 150/6, 130/10
LEG EXTENSIONS: 130/6, 130/10
CALVE RAISES: 120/15, 120/15, 120/15

Coke
11-18-2003, 07:21 AM
...surely like the leg work, session = very nice bro!

cphafner
11-18-2003, 07:47 AM
NIce wokrouts jiin. Chest looks almost as strong as your legs, get squattin!:p

Jiin10
11-20-2003, 07:15 AM
thanks fellas appreciate the support fo sho.

THURSDAY: CHEST

BB FLAT BENCH: 45/20, 200/4, 200/4, 200/4, 190/4, 185/6
DB INCLINE: 70/6, 55/10
DB DECLINE: 55/8, 55/10
DB PEC FLIES: 25/6, 25/10
CABLE CROSSOVER: 120/10, 120/10

Coke
11-20-2003, 07:31 AM
Good chest session, complete work - including many of the moves!

I like this stuff - :)

John0101
11-20-2003, 03:14 PM
Good work with the bench, 200 for 4 reps, huge improvement over last week. :thumbup:

Jiin10
11-24-2003, 10:46 AM
Friday November 21, 2003

BACK:
time was limited so i decided to do a light back workout...

DEADLIFT:
45/12, 155/8, 165/8, 175/6, 185/6, 195/4
BACK ROWS(CYBEX): 125/6, 125/10
LOWER BACK EXTENSIONS: BW+10, 3 set of 15

Jiin10
11-24-2003, 10:50 AM
Sunday November 23, 2003

SHOULDERS:
BB MILITARY PRESS: 45/20, 145/8, 155/6, 160/6, 165/4
LATERAL RAISES: 30/6, 25/10
FRONT RAISES: 25/6, 20/10
BENT LAT RAISES: 20/6, 15/10
UPRIGHT ROWS: 85/6, 70/10
BTN PULLDOWNS: 130/6, 130/10
SHRUGS: 295/10, 295/10

Jiin10
11-24-2003, 10:54 AM
Monday November 24, 2003

LEGS:
SQUAT: 45/12, 185/8, 195/6, 205/6, 210/5
LEG CURLS: 150/6, 150/10
LEG EXTENSIONS: 140/6, 130/10
CALF RAISES: 144/12, 144/12, 144/12

didnt have the time to get in the leg presses, or the hack squats...was disappointed arrived at the gym a lil later than expected so workout was not as good as i wanted it to be...:(

cphafner
11-24-2003, 11:02 AM
nice squatting jiin

Coke
11-24-2003, 12:49 PM
leg session = :thumbup: ...nice work bro!

John0101
11-24-2003, 06:41 PM
Very nice improvements since last week be proud :)

Jiin10
11-25-2003, 07:32 PM
cphafner, cocoa, and john0101 thanks for the kind words fellas...i really appreciate all your support!! :)

TUESDAY: BIS AND TRIS

PREACHER CURLS: 110/6, 85/10
D RING TRI PUSHDOWN: 60/6, 50/10
EZ CURL: 85/6, 75/10
HAMMER CURLS: 75/6, 60/10
DECLINE DB CURLS: 35/6, 25/10
TRI KICKBACK: 15/10, 15/10

pruneman
11-25-2003, 07:44 PM
Hi Jiin. First time in your journal. Just read the last two pages...workouts are looking strong. Keep up the hard work!

John0101
11-25-2003, 08:49 PM
nice preacher curls, 45s on each side of the ez bar :eek:
why you lower the weight for the kickbacks?

Jiin10
11-26-2003, 09:30 PM
pruneman-thanks for stopping by bro! thanks for the kind words and i hope you stop by often to check on my progress as i will do the same for you.

john0101-i decided to lower the weight bc i feel that with the lighter weights and higher reps on the kickbacks it has more effect. with the heavier weights, i felt more strain on my shoulders than i felt a nice solid pump.

Jiin10
11-27-2003, 01:00 PM
HAPPY THANKSGIVING:

cardio for 1/2 hour
calf raises: 240/15, 240/15, 240/15
reverse curls: 45/12, 55/8, 55/8
forearm curls: 85/15, 85/15, 85/15
hammer strength forearm: 125/15, 125/15, 125/15

decline oblique situps 3set15
back ext: 3set15
leg raises: 3set15

this was a very light workout not too impressed with it either, ill have to make up for it tomorrow

cphafner
12-01-2003, 08:54 AM
you curl jockey, hope you had a good thanksgiving

John0101
12-01-2003, 06:23 PM
85s for forearms curls light?!?!

How do you like the lower amount of volume in your workouts? Better, worse then before?

Jiin10
12-05-2003, 12:23 PM
cphafner thanks bro

john-well ive been doing lower volume lately because of time restraints, but ive been trying to train hard, so i guess i like it, although i do like high volume workouts much better.

FRI: CHEST DAY
INCLINE HAMMER STRENGTH: 135/12, 135/12
BENCH PRESS HAMMER STRENGTH: 135/12, 135/12
FLAT BB BENCH: 205/4, 185/5, 185/6
INCLINE BB BENCH: 165/6, 155/10
DECLINE BB BENCH: 170/6, 160/10
INCLINE PEC FLIES: 30/6, 25/10

pruneman
12-05-2003, 01:45 PM
hey good looking chest day there Jiin. I also like the higher volume sessions, but i think that is due to the fact that i was a runner for so long and i like longer duration workouts. Been trying some lower volume stuff though recently and although i don't feel like it's as good of a workout i am progressing much faster in my weights.

John0101
12-05-2003, 04:54 PM
Chest still lookin strong! You still been liftin, r u too busy with everything?

Jiin10
12-05-2003, 08:19 PM
sh*t this past week has been chaotic bro!! seriously john, finals coming up real quick and the idiots have been craming the last test all before the finals, so been pretty stressed out but the gym today made me feel good!

pruneman ya i feel my strength has been increasing quick as well

John0101
12-05-2003, 09:01 PM
wtf, you got exames before finals? What the hell can they test you on the final exam then?

Alke
12-05-2003, 09:14 PM
yeah,I am on my last two weeks before break as well. the only thing keeping me sane IS the gym.


nice sessions jiin.......

Coke
12-09-2003, 05:36 AM
Best of luck with it all bro, it sure can get tight out here - ain't that right mang? - :D

pruneman
12-09-2003, 05:48 AM
i hear ya jiin. the work always seems to get loaded on at the end of the semester. personally, i'm ready for this semester to be over...have been fo a while. what is your toughest final?

Jiin10
12-09-2003, 08:33 PM
john-yeah its bullsh*t i have the last tests of the semester in my classes before finals this week, then next week finals

kenn-im def with you on the sane part haha, if i didnt get a few workouts in here i would be going fuc*ing nuts bro

cocoa-hell yeah this can get pretty stressful man only one more week left bro, then a month off YEAH!

pruneman-getting the end of the semester blues also, my toughest one is probably going to be statistics final, we went over the review today and i was thinking in my brain ahh when did we get taught this stuff, haha you know.

thanks fellas for all the support, i wish all you luck with ur finals as well.

Jiin10
12-09-2003, 08:36 PM
TUESDAY: BACK

DEADLIFT: 45/12, 185/6, 195/6, 205/6
LAT PULL DOWNS(BTN): 145/6, 120/10
LAT PULL DOWNS FORWARD: 125/6, 105/10
BACK ROWS BB: 155/6, 135/10 THESE WERE EASY DEF GOTTA GO UP NEXT TIME
PULLUPS: 3set10BW

pruneman
12-09-2003, 09:00 PM
good lookin back day jiin. How you like them deads? I just started including them as a major part of my routine and i love them...can't get enough.

Good luck on the stats final!

Jiin10
12-13-2003, 03:45 PM
thanks pruneman, i m loving the deads, i can still feel them for days haha.

FRIDAY: SHOULDERS

BB MILITARY PRESS: 45/20, 135/8, 155/8, 165/6, 170/6
BTN PRESS: 135/6, 135/10
LATERAL RAISES(STRICT FORM): 15/10, 15/10
FRONT RAISES: 15/10, 15/10
BENT LAT RAISES: 15/10, 15/10
UPRIGHT ROWS: 95/6, 85/10
SHRUGS: 295/10, 295/10, 295/10

Coke
12-13-2003, 04:34 PM
Good shoulder work man, love those bb presses - did them myself yesterday bro - ;)

Jiin10
12-14-2003, 12:47 PM
thanks cocoa

SUNDAY: BIS & TRIS
PREACHER CURLS: 110/6, 90/8
D RING CABLE PRESS DOWN: 60/6, 40/10
HAMMER CURLS: 35/6, 25/10
TRI EXT(ONE HAND): 40/6, 35/10
EZ CURL: 75/6, 65/10
SKULL CRUSHER: 65/6, 45/10
STRAIGHT BAR CABLE CURL: 80/6, 60/10
TRI KICK BACK: 15/10, 15/10
ROPE PRESS DOWN: 60/6, 40/10

John0101
12-14-2003, 03:06 PM
Military press looks strong, looks like it's time to move up to 185. Nice improvements on the deads, move up to singles your strength on those are just gonna fly up.

Jiin10
12-17-2003, 09:32 AM
Tuesday: Chest
Flat Bb Press: 45/15, 205/4, 185/6, 185/5
Incline Bb: 165/6, 145/10
Decline Bb: 175/6, 155/10
Pec Flies: 25/10, 25/10
Cable Crossover: 120/8, 120/8
Pec Dec: 80/6, 60/10

Jiin10
12-19-2003, 07:50 PM
Friday: Back

Pullups: Bw 3sets 10
Db Rows: 85/6, 85/6
Pull Downs(btn): 180/6, 150/10
Pull Downs Front: 150/6, 130/10
Long Back Pulls: 160/6, 140/10
Bb Back Rows: 135/10, 155/10
Cybex Rows: 135/6, 135/8

pruneman
12-19-2003, 08:01 PM
Nice looking sessions jiin. Ever think about swapping one of those rows for deadlifts or hyperextensions to work the lower back?

Jiin10
12-20-2003, 07:24 AM
Nice looking sessions jiin. Ever think about swapping one of those rows for deadlifts or hyperextensions to work the lower back?

yeah bro, i usually hit up deads, but this back session i decided not to. also i usually do a few lower back ext every day, just to keep the lower back in shape

Jiin10
12-20-2003, 10:36 AM
SATURDAY: SHOULDERS

BB MILITARY PRESS: 45/15, 155/7, 165/4, 160/6
BTN PRESS: 135/6, 135/8
D RING CABLE LAT RAISES: 45/10, 45/10
D RING FRONT RAISES: 45/10, 45/10
BENT LAT RAISES: 15/10, 15/10
UPRIGHT ROWS: 85/6, 85/8
SHRUGS: 315/8, 315/8, 315/6, 295/6, 205/10

OBLIQUES AND LOWER BACKS

*very disappointed with this workout, dont know why i couldnt get up the weight i wanted but it made me very frustrated...im just glad im done with finals

Jiin10
12-23-2003, 07:47 AM
Monday: Bis And Tris
Weight 165

Hammer Curls: 35/10, 35/10
Tri Ext(one Hand Db): 35/12, 35/12
Straight Bar Curl: 85/6, 85/8
Skull Crushers: 70/6, 70/8
Decline Db Curls: 35/6, 25/10
Tri Kick Backs: 20/10, 20/10

Coke
12-23-2003, 07:52 AM
We are still on for a session when I can find the time to come up there! ...arm session is cool bro.

cphafner
12-23-2003, 02:04 PM
congrats on finals being over. bench is looking nice!

Jiin10
12-23-2003, 08:11 PM
DREADED LEG DAY

SQUAT: 45/12, 185/8, 195/8, 205/6, 215/6
LEG PRESS: 465/6, 405/10
LEG CURLS: 150/6, 140/10
LEG EXTENSIONS: 150/6, 140/10

LOWER BACK EXT 3set15 BW+25
ABS

Jiin10
12-25-2003, 09:59 AM
Merry Christmas To All...gym not open today, kinda disappointed as i was looking forward to getting a christmas workout in, but i will get back to it tomorrow, hope you all get everything you wanted, and spend the quality time with your loved ones

Coke
12-25-2003, 11:32 AM
Real nice leg session bro

...Merry Xmas and Happy New Year!

Jiin10
12-27-2003, 05:17 AM
hope all had merry christmas, and wish a happy new year to you all, thanks time and time again for the support fellas.

FRIDAY: CHEST

FLAT BB: 45/12, 205/4, 190/6, 190/6
DECLINE HAMMER STRENGTH: 205/8, 225/8, 235/7
INCLINE HAMMER STRENGTH: 205/8, 215/8, 220/7
DB PEC FLIES: 25/8, 30/8, 35/8
CABLE CROSSOVERS: 130/8, 160/8, 160/8
PEC DEC: 90/8, 105/8, 120/6

John0101
12-27-2003, 01:10 PM
Nice improvements on all your core lifts.

O yeah, Merry Christmas and Happy New Year

Coke
12-27-2003, 05:51 PM
Damn good chest work! - :thumbup:

Jiin10
12-28-2003, 09:42 AM
John-thanks bro, where have you been? thanks for the support and happy new year to you as well.
cocoa thanks for all the support, glad you still have been stopping by

SATURDAY: BACK

PULLUPS: BW 3 sets of 10
BB BACK ROWS: 135/8, 135/8, 155/8, 155/7, 160/6
PULL DOWNS BTN: 180/5, 165/7, 150/8
PULL DOWNS: 165/6, 150/8, 150/8
MID BACK PULL DOWN: 120/8, 120/8, 135/6

John0101
12-31-2003, 02:41 PM
Hey man, been kinda of lazy.. gonna start seriously busting my ass starting next week.

BB Rows looking like they are flying up quick. 185 gonna come in no time. You should try some weighted pullups, I think they hit the rotary cuffs better then pulldowns.

cphafner
12-31-2003, 02:57 PM
workout looks nice man! have a nice new years!

Jiin10
01-01-2004, 10:52 AM
john-holiday season can do that for ya bro, just make sure you get back into it, thanks for the support, hope you had a ggod new years!

cphafner-thanks for stopping by once again bro, greatly appreciate it. hope your new years is a good one as well.

MONDAY: SHOULDERS

BB MILITARY PRESS: 45/15, 155/8, 165/6, 170/5
BTN BB PRESS: 135/8, 145/8, 155/6
LATERAL RAISES DB: 15/12, 25/8, 30/8
DB FRONT RAISES: 25/8, 30/8, 30/8
DB BENT LAT RAISES: 20/8, 20/8, 20/8
UPRIGHT ROWS: 85/8, 90/8, 95/7
BB SHRUGS: 225/8, 235/8, 245/6, 185/10, 155/12

Jiin10
01-01-2004, 10:56 AM
TUESDAY: BIS AND TRIS

PREACHER: 90/10, 100/8, 110/7
DIPS: BW3sets10
EZ BAR CURLS: 75/10, 85/8, 90/8
SKULL CRUSHERS: 65/8, 70/8, 75/8
HAMMER CURLS: 35/8, 40/7, 45/6
TRI KICKBACK: 20/12, 20/12, 20/12
STRAIGHT BAR CABLE CURLS: 125/8, 125/8, 125/6
TRI D-RING PUSHDOWN: 65/6, 50/8, 50/8
STRAIGHT BAR BB CURL: 45- 3 SET OF 12

Jiin10
01-01-2004, 10:56 AM
Happy New Years To All Wish All Of Luck To You In The New Year

pruneman
01-02-2004, 06:13 AM
Nice looking couple of sessions there Jiin. :thumbup:

Coke
01-02-2004, 06:58 AM
Nice shoulder and arm sessions bro - keep up the good and consistent progress!

John0101
01-06-2004, 10:57 AM
Looks like you made some adjustment to your routine, still looking strong. I'm suprised at how your body handles such high intensity and volume and still getting stronger! How much you weightin these days?

Welcome to 2004 man, I hope it's a good year for you :)

cphafner
01-07-2004, 06:31 AM
workouts are looking great! sweet BB pressing. 170 is damn heavy.

Jiin10
03-01-2004, 10:13 PM
whats up everyone, been a long time but still been pumping hard, needed to come back to my journal for support, will keep everyone updated have progressed much.

pruneman
03-02-2004, 07:01 AM
welcome back Jiin!

cphafner
03-02-2004, 07:30 AM
Welcome back Jiin!

Coke
03-02-2004, 08:29 AM
I thought of you just a few days ago wondering if you'd ever come back, lol...great to see you bro!

Jiin10
03-02-2004, 09:25 AM
Tuesday: Chest

Flat Bb Bench: 215/6, 215/4, 215/4
Incline Bb Bench: 185/8, 195/8, 195/6
Decline Bb Bench: 185/8, 205/8, 205/8
Db Pec Flies: 30/8, 30/8, 30/8
Cable Crossovers: 100/8, 120/8, 140/8
Cybex Pec Flies: 70/8, 70/8, 70/8

Jiin10
03-02-2004, 09:25 AM
nice to see you guys back to support me thanks alot appreciate all the kindness

cphafner
03-02-2004, 10:09 AM
Damn man, you come back and outbench me? Leave forever, never comeback! Nice workout.

Jiin10
03-03-2004, 11:14 AM
Wednesday: Back

Pullups: 3 Sets Of 8
Bb Back Rows: 135/12, 165/8, 175/8
Close Grip Pulldown: 150/8, 180/8, 210/6
Super Long Back Pulls: 160/8, 170/8, 170/6

Coke
03-03-2004, 11:59 AM
You have surely been on the rise all this time Todd, like the chest and back work!

debussy
03-04-2004, 07:00 PM
That looks like a really intense chest workout. I bet you are sore as hell the day after. Workouts are looking really strong. One thing though... may I suggest some deadlifts? :smoke:

pruneman
03-04-2004, 08:20 PM
nice sessions jiin

Jiin10
03-05-2004, 09:25 AM
cphafner, pruneman thanks for the support bros!!

cocoa-thanks bro we still on for a session?

debussy-yeah bro my chest was def. feeling it the next day, i usually deadlift but a few weeks back i did too much weight and felt it in my back for over a week, so im trying to take it easy.

thanks fellas feels good to be back!

Jiin10
03-05-2004, 09:28 AM
Thursday: Shoulders

Db Military Press: 65/8, 70/8, 75/6
Db Side Lateral Raises: 30/8, 35/8, 35/6
Db Front Raises: 30/8, 35/6, 35/6
Bent Lateral Raises: 15/8, 20/8, 20/8
Upright Rows(straight Bar): 90/8, 95/8, 100/8
Shrugs: 225/8, 275/8, 285/8
Reverse Pec Deck: 80/8, 80/8, 90/8

Jiin10
03-05-2004, 09:32 AM
Friday: Guns(supersetted With No Break In Between Sets) This Workout Felt Real Nice!!!!!

Incline Seated Db Curl: 30/8, 35/8, 35/8
One Hand Db Tri Ext: 40/8, 45/8, 45/8
Ez Bar Curls: 90/8, 95/8, 100/6
Skull Crushers: 70/8, 75/8, 75/8
Db Preacher Curls: 35/8, 35/8, 35/8
Tri Kick Back: 20/8, 20/8, 20/8
Hammer Curl: 30/8, 30/8, 30/8
D-ring Press Down: 50/8, 60/8, 70/8
Cable Straight Curl: 80/8, 80/8, 80/12
Close Grip Tri: 80/8, 90/8, 100/8

cphafner
03-05-2004, 11:50 AM
nice workouts. very nice DB presses!

Jiin10
03-09-2004, 09:42 AM
thanks cphafner, been trying to blast the shoulders

SUNDAY: CHEST

BB FLAT: 215/6, 215/5, 225/4
BB INCLINE: 190/6, 195/6, 200/4
BB DECLINE: 155/8, 165/8, 170/6
DB PEC FLIES: 30/8, 30/8, 30/8
CABLE CROSSOVERS: 65/8, 65/8, 65/8
CYBEX PEC FLIES: 100/8, 100/8, 100/8

Jiin10
03-09-2004, 09:45 AM
Monday: Back

Pullup: Bw 3 Sets Of 8
Db Back Row: 85/8, 90/7, 95/5
Btn Pulldown: 180/8, 180/8, 180/6
Close Grip Pulldown: 150/8, 150/8, 150/7
Super Long Back Pull: 160/8, 180/8, 180/8

Jiin10
03-09-2004, 09:47 AM
Tuesday: Shoulders

Smith Machine Shoulder Press: 135/12, 165/8, 185/8, 205/8
Cable Side Lat Raises: 30/8, 30/8, 30/8
Cable Front Raises: 30/8, 30/8, 30/8
Db Bent Lat Raises: 20/8, 20/8, 20/8
Upright Rows: 90/8, 100/5, 100/6
Reverse Pec Dec: 80/8, 80/8, 80/8
Shrugs: 135/12, 225/8, 225/8

cphafner
03-09-2004, 10:59 AM
very impressive workouts. Your bench is great, blew right past mine!

Coke
03-09-2004, 11:11 AM
Doing fine work everywhere - :thumbup: ...getting real strong here bro!

Jiin10
03-12-2004, 07:05 AM
cphafner & cocoa thanks a lot bros for stopping by i greatly appreciate that, the support helps out a lot!

Jiin10
03-12-2004, 09:06 AM
FRIDAY: CHEST

BB FLAT BENCH: 220/4, 215/7, 215/6
INCLINE SMITH MACHINE: 195/8, 205/7, 215/6
DECLINE HAMMER STRENGTH: 225/8, 225/8, 235/8
DB PEC FLIES: 30/8, 35/8, 35/6
CABLE FLIES: 65/8, 65/8, 65/8

kind of pissed off with this workout, struggled with my bench felt weak

cphafner
03-12-2004, 09:11 AM
Jiin, where's the legs man. You just getting the beach muscles ready for spring break? Nice looking bench.

Jiin10
03-14-2004, 10:16 AM
Jiin, where's the legs man. You just getting the beach muscles ready for spring break? Nice looking bench.


SATURDAY: LEGS (just for you cphafner :clap: )

SQUAT: 135/10, 185/8, 205/8, 215/6
LEG PRESS: 405/8, 495/8, 565/6
LEG CURLS: 150/8, 170/8, 170/7
LEG EXTENSIONS: 180/8, 195/8, 195/8
CALF RAISES: 135/15, 135/15, 135/15
CALF RAISES ON LEG PRESS MACHINE: 225/15, 225/15, 225/15

*weak leg workout havent squatted for two weeks, hopefully get back on track this week.

debussy
03-14-2004, 05:20 PM
good leg workout man. make sure you get that ass down to parallel when squatting hehe. have you ever tried doing hack squats? i heard they really blast your quads.

Jiin10
03-14-2004, 09:33 PM
have you ever tried doing hack squats? i heard they really blast your quads.


yeah i like the hack squats, theyre hard work but definately worth it, i was actually going to do them but after the squat and leg press I decided not to. Im glad i did too because my legs are fu*king killing me today!!!

Coke
03-15-2004, 05:00 AM
...damn nice leg work dude, especially for having a little break!

cphafner
03-15-2004, 11:52 AM
SATURDAY: LEGS (just for you cphafner :clap: )

SQUAT: 135/10, 185/8, 205/8, 215/6
LEG PRESS: 405/8, 495/8, 565/6
LEG CURLS: 150/8, 170/8, 170/7
LEG EXTENSIONS: 180/8, 195/8, 195/8
CALF RAISES: 135/15, 135/15, 135/15
CALF RAISES ON LEG PRESS MACHINE: 225/15, 225/15, 225/15

*weak leg workout havent squatted for two weeks, hopefully get back on track this week.

Woo Hoo! Me like. Me like. Nice job!

Jiin10
03-15-2004, 11:18 PM
thanks cocoa and cphafner you guys are the shiznit!!!

MONDAY: BACK

SLDL: 45/15, 95/8, 115/8, 135/8
decided to take it easy since this is the first time i deadlifted since i hurt my back a month back, plus doing stiff legged
PULLUPS: BW 3 SET 8
BB ROWS: 135/8, 185/8, 195/8
ALTERNATED FRONT TO BACK PULLDOWNS IN A SET: 120/16(8 FRONT, 8 REAR) 135/16, 135/16
BACK EXT: BW + 25 6 SETS OF 15

Saint Patrick
03-16-2004, 12:13 AM
Nice work on those BB Rows.

pruneman
03-16-2004, 05:14 AM
Nice session Jiin. good idea easing back into the SLDLs.

Coke
03-16-2004, 12:22 PM
Good back effort, didn't know you were that strong - over the top rowing bro!

Jiin10
03-17-2004, 11:17 AM
St Patrick-thanks for the kind words, and happy st pattys day

Pruneman-thanks i really appreciate you coming by on a regular basis to check my progress!

Cocoa-Just trying to catch up to you mang!

Jiin10
03-17-2004, 11:20 AM
Wednesday: Shoulders

Seated Bb Military Press: 185/7, 185/8, 185/7
D Ring Cable Lat Raises: 30/8, 40/8, 40/8
D Ring Cable Front Raises: 30/8, 30/8, 30/8
Db Bent Lat Raises: 20/8, 20/8, 20/8
Upright Rows: 70/8, 80/8, 90/8-decreased Weight On These To Make Sure My Form Was Proper.
Shrugs: 225/8, 315/8, 335/8, 345/8, 345/8
Reverse Pec Dec: 80/8, 100/8, 130/8

Coke
03-17-2004, 02:47 PM
Really great shoulder work dude - :thumbup:

I bet you would be a good training partner as you ain't messin around and be getting right to it!

pruneman
03-17-2004, 02:56 PM
that is some strong military press action dude. Keep up the hard work.

debussy
03-19-2004, 01:01 PM
i agree on the military presses... they are strong as hell. i have trouble doing 135.

Jiin10
03-23-2004, 12:04 PM
Cocoa-thanks mang yeah i dont fu*k around hahaha!

Pruneman-thanks for the kind words bro, and for stopping by once again.

debussy-thanks for checking me out and for the support!

Jiin10
03-23-2004, 12:10 PM
took a few too many days off and hate myself for it. but i guess i needed the break, with school and work i m just constantly burned out. I know it will all pay off in the longrun though.

TUESDAY: BI'S AND TRI'S(SUPERSETTED WITH NO BREAKS IN BETWEEN SETS)

HAMMER CURLS: 35/8, 40/8, 40/8
ONE HAND DB TRI EXTENSIONS: 40/8, 45/8, 45/8
DB PREACHER CURLS: 30/8, 35/8, 35/8
SKULL CRUSHERS: 70/8, 75/8, 75/6
STRAIGHT BAR CABLE CURLS: 95/8, 110/8, 110/8
TRICEP ROPE CABLE PRESS DOWN: 65/8, 80/8, 95/8
TRICEP KICK BACK: 15/8, 15/8, 15/8

Coke
03-23-2004, 07:02 PM
...a little breather would do us all some good man, good work - nice supersets on arms!

John0101
03-23-2004, 08:11 PM
hey Todd, don't worry about taking a few days off liftin cuz it's all good and if your diet is straight your not gonna lose any muscle. Everything got damn strong. 185 for reps on military press... that higher then my bench!

cphafner
03-25-2004, 08:42 AM
don't hate yourself, just hate the weights. Damn hater. Workouts look nice.

Jiin10
03-29-2004, 11:08 AM
Cocoa-thanks for always coming by bro

John-thanks for coming by its good to see you back in here, and good luck with the cut

Cphafner-hahaha, yeah i will hate the weights, thanks my friend.

all you fellas who come here to support me are the shiznit, all the thanks to all of you

Jiin10
03-29-2004, 11:11 AM
Monday: Legs

Squat: 185/8, 205/8, 225/6
Leg Ext: 180/8, 195/8, 195/12
Hack Squat: 135/12, 145/12, 155/12
Standing Calf Raises: 180/15, 180/15, 180/15, 180/15, 180/15
Leg Curls: 160/12, 160/8, 150/10

Coke
03-29-2004, 12:25 PM
...damn nice work on them legs bro.

cphafner
03-29-2004, 12:29 PM
nice leg work, i love me some leg work.

John0101
03-29-2004, 07:04 PM
hey man, good job with the 225 for squats, legs looking strong. You start your cut yet?

Jiin10
03-29-2004, 10:04 PM
Today was the start of my cutting cycle here is my calorie intake for the day:

calories-1617.2
-fat: 44.5g
-carb: 136.2g
-protein: 155.7g

fat=13.2%
carb=40.5%
protein=46.3%

it was an alright start for my first day but would like to get my carbs down to 20% and fat at 20% and protein at 60%. And also consume 2000-2200 calories.

Jiin10
03-29-2004, 10:05 PM
Cocoa, Cphafner, and John thanks again and again fellas for coming by

John0101
03-29-2004, 10:44 PM
I think 2200 is a good number, just drop an extra 50 cals/week you should be fine. I don't think you need 60% protein of your cals to be protein, most I suspect will go to waste instead of retaining muscle. Maybe, 40/40/20 protein/carbs/fat, just my 2 cents. Good luck.

debussy
03-30-2004, 12:14 AM
hey man, dont take too long of a break. come back and post up some strong workouts.

Jiin10
03-30-2004, 08:14 PM
john-thanks for the advice bro, my cut is going well so far

debussy-haha, enough with the breaks it is time to get back to business!!!Thanks for stopping by man.

Jiin10
03-30-2004, 08:24 PM
Tuesday: Chest

Incline Hammer Strength: 185/12, 205/12, 225/12
Flat Hammer Strenth: 225/12, 205/10, 185/12
Cable Flies: 130/12, 160/12, 160/12
Decline Hammer Strength: 185/12, 185/12, 185/12

Jiin10
03-30-2004, 08:32 PM
TUESDAY CALORIE INTAKE:

Calories: 2420.2
fat: 121.5g
carbs: 154.8g
protein: 167.7g

fat: 27.4%
carbs: 34.9%
protein: 37.8%

still trying to get my calories perfected, oh well only the second day.

Coke
03-31-2004, 05:28 AM
Pretty good chest session dude!

Jiin10
03-31-2004, 10:57 AM
thanks cocoa, im hoping i dont lose too much strength since i have been consuming almost twice as least calories.

Jiin10
03-31-2004, 10:59 AM
Wednesday: Back

Sldl: 45/15, 135/8, 185/8, 205/6
Pullups: Bw/12, Bw/12, Bw/12
Db Back Rows: 50/12, 55/12, 55/12
Btn Pulldowns: 120/12, 135/12, 150/12

Jiin10
03-31-2004, 07:34 PM
WEDNESDAY CALORIE INTAKE:

CALORIES: 1510.8
FAT: 35.9g
CARBS: 134.2g
PROTEIN: 155.5G

FAT: 11%
CARBS: 41.2%
PROTEIN: 47.8%

when i started my cut on monday i weighed 185lbs, this morning i weighed 180lbs.

Jiin10
04-01-2004, 11:48 AM
Thursday: Shoulders

Hammer Strength Shoulder Press: 185/8, 205/8, 225/8
Db Side Lat Raises: 15/12, 15/12, 15/12
Db Front Raises: 15/12, 15/12, 15/12
Seated Bent Lat Raises: 15/12, 15/12, 15/12
Reverse Pec Dec: 100/12, 100/12, 100/12
Shrugs: 225/12, 275/12, 295/12, 305/12, 315/9
Upright Rows: 60/12, 60/12, 60/12

Coke
04-02-2004, 05:20 AM
Good back work bro, fine shoulder effort as well...good luck on the cut!

cphafner
04-02-2004, 12:11 PM
man I would shrivel up and die on those cals. Nice workout, especially while on a massive cut!

Jiin10
04-04-2004, 11:01 AM
Friday: Bi's And Tri's

Bb Preacher Curls: 50/12, 60/12, 60/12
Db Concentration Curls: 20/12, 20/12, 20/12
Double Bicep Cable Curls: 60/12, 60/12, 80/12
Tricep Rope Push Down: 90/12, 105/12, 105/12
Tricep Kick Back: 15/12, 15/12, 15/12
One Hand Tri Ext: 40/12, 40/12, 40/12

Jiin10
04-04-2004, 11:06 AM
Sunday: Chest

Bb Flat: 45/20, 185/8, 205/6, 215/4
Bb Incline: 165/8, 185/8, 195/8
Decline Hammer Strength: 185/12, 205/12, 205/12
Db Pec Flies: 20/12, 25/12, 25/12
Cable Crossover: 100/12, 120/12, 140/12
Pec Deck: 65/12, 65/12, 65/12

Jiin10
04-04-2004, 11:07 AM
thanks cocoa! I just hope i dont lose too much strength on my cut

cphafner: you eat mad calories bro, i was getting about that many on my bulk too though but since i have cut my calorie intake by over half i have felt weaker and more irritable, hopefully it works out.

Jiin10
04-05-2004, 11:32 AM
Monday: Back

Sldl: 45/15, 205/8, 215/8, 225/6
Bb Back Row: 135/12, 145/12, 155/12
Close Grip Pull Down: 120/12, 135/12, 150/12
Superlong Back Pull: 120/12, 120/12, 120/12
Cybex Back Row: 115/12, 125/12, 125/12

cphafner
04-05-2004, 02:51 PM
Bench looks great. Keep at it dude!

debussy
04-05-2004, 06:32 PM
those look like really long and ardguous workouts. i would have to eat a lot to do those workouts. i find myself getting lightheaded from lack of calories during my weak ass workouts. good job with the intensity man.

Jiin10
04-05-2004, 09:16 PM
cphafner-thanks dude, lost a little strength since i started my cut

debussy-yeah they have been taking a toll on me bro, especially since i have cut back on my calories, the increase in reps is killing me too hahaha!!!

Jiin10
04-05-2004, 09:19 PM
MONDAY: CALORIE INTAKE

CALORIES: 2250

FAT: 102.5g
CARBS: 174g
PROTEIN: 161g

FAT: 23.4%
CARBS: 39.8%
PROTEIN: 36.8%

Coke
04-05-2004, 10:05 PM
You sure like to get right to it and do plenty of reps at times, nice back work.

Jiin10
04-06-2004, 10:49 AM
cocoa-thanks bro. I never have time to f*ck around you know, im always on a schedule.

Jiin10
04-06-2004, 10:51 AM
Tuesday: Shoulders

Db Shoulder Press: 60/12, 60/11, 60/11
Db Side Lateral Raises: 15/12, 15/12, 15/12
Cable Front Raises: 30/12, 20/12, 20/12
Bent Db Lat Raises: 15/12, 15/12, 15/12
Shrugs: 225/12, 275/12, 295/12, 315/12

Jiin10
04-06-2004, 08:16 PM
TUESDAY: CALORIE INTAKE

CALORIES: 2290

FAT: 102.5g
CARBS: 156.5g
PROTEIN: 180g

FAT: 23.3%
CARBS: 35.6%
PROTEIN: 41.1%

132oz of water

John0101
04-07-2004, 06:03 PM
weights looking good, still going strong even though you lost weight. Maybe you should up the protein alittle to atleast BW.

Coke
04-08-2004, 09:04 AM
Really great shoulder session...I know you are getting some compliments nowdays, lol - ;)

cphafner
04-08-2004, 09:31 AM
sweet DB Pressing

Jiin10
04-08-2004, 11:30 AM
john-def ive been trying to get at least 1g per 1lb of bodyweight

cocoa-thanks cocoa, ill be happy when i reach your heights of strength which will probably take me forever hahaha

cphafner-thanks for the kind words my friend

Jiin10
04-08-2004, 11:32 AM
Wednesday: Bi's And Tri's

Ez Bar Preacher Curls: 60/12, 65/12, 65/12, 65/12
Skull Crushers: 55/12, 60/12, 65/12, 65/12
Db Concentration Curls: 20/12, 20/12, 20/12, 20/12
Tricep Kickbacks: 20/12, 20/12, 20/12, 20/12
Straight Bar Cable Curls: 80/12, 95/12, 95/12, 95/12
D Ring Cable Tri Push Downs: 30/12, 30/12, 30/12, 30/12

Jiin10
04-08-2004, 11:34 AM
WEDNESDAY: CALORIE INTAKE

CALORIES: 2053

FAT: 72.3g
CARBS: 147.5g
PROTEIN: 192.6g

FAT: 17.5%
CARBS: 35.8%
PROTEIN: 46.7%

Jiin10
04-08-2004, 11:36 AM
Thursday: Legs

Squat: 45/15, 185/8, 205/8, 225/8, 245/6
Leg Ext: 100/12, 100/12, 110/12
Leg Curls: 150/12, 150/12, 150/9
Calf Raises: 180/15, 180/15, 180/15, 180/15
Calf Raises(leg Press): 185/15, 185/15, 185/15, 185/15

cphafner
04-08-2004, 12:19 PM
two more ace workings. Love seeing the leg posts.

John0101
04-08-2004, 02:31 PM
wow nice to see the squats have been moving up! Good job

Jiin10
04-09-2004, 11:49 AM
cphafner-thanks bro i kill my legs just for you

john-thanks for the good words

CALORIE INTAKE: 4/8/04

CALORIES: 1830

FAT: 73g
CARBS: 139g
PROTEIN: 156g

FAT: 19.8%
CARBS: 37.8%
PROTEIN: 42.4%

156oz water

Coke
04-09-2004, 10:24 PM
Great overall arm and leg efforts especially with such low calories...sure are drinking plenty of water bro, lol

Jiin10
04-10-2004, 09:23 AM
thanks Cocoa been feeling dehydrated lately plus it tricks my stomach into feeling full lol

SATURDAY: CHEST

BB INCLINE PRESS: 185/8, 155/12, 165/12
DB FLAT PRESS: 50/12, 50/12, 50/12
DECLINE HAMMER STRENGTH PRESS: 185/12, 205/12, 205/12
CABLE CROSSOVER: 100/12, 130/12, 160/12, 160/12
PEC DEC: 110/12, 110/12, 110/12
CYBEX FLIES: 65/12, 80/12, 80/12

Jiin10
04-10-2004, 09:30 AM
FRIDAY: CALORIE INTAKE

CALORIES: 1920

FAT: 91.0g
CARBS: 108g
PROTEIN: 159g

FAT: 25.4% :mad:
CARBS: 30.2%
PROTEIN: 44.4%

WEIGHT: 175

Coke
04-10-2004, 09:54 AM
Nice chest work, you are throwing some good weight around...I am becoming more impressed each session.

debussy
04-10-2004, 12:51 PM
sup man. you been keeping the diet pretty strict. im just wonderin ,whats your diet usually look like?

Jiin10
04-11-2004, 11:22 AM
sup man. you been keeping the diet pretty strict. im just wonderin ,whats your diet usually look like?


well ive been eating a lot of fish, usually either tuna with no mayo, or catfish, or salmon. Also i have been eating skinless boneless chicken breast quite often which is good source of protein. sometimes i have 2 pieces of 7 grain toast with no butter in the morning. I consume 3 pure whey shakes a day, one immediately after training then 2 throughout the day. i like eating the raw sunflower nuts as a snack every few hours i have a handful of them. it varies but ive been trying to consume low fat 20% or under, and around 35-40% carbs a day and around 40-45% protein out of the calories i eat. Ive been trying to get 1500-2200 calories a day.

Jiin10
04-11-2004, 11:23 AM
cocoa-thanks you are one of the most loyal buddies in here always stopping by my spot and posting, i really appreciate that man!

Jiin10
04-11-2004, 11:26 AM
EASTER SUNDAY: BACK

BB BACK ROWS: 155/12, 165/12, 170/12
WIDE GRIP PULLDOWN(BTN): 135/12, 150/12, 165/12
WIDE GRIP PULLDOWN(FRONT): 150/12, 150/12, 150/12
SUPERLONG PULL: 150/12, 160/12, 170/12
DB BACK ROWS: 35/12, 35/12, 35/12
LOWER BACK HYPEREXTENSIONS: BW+25 9 SETS OF 15

decided to take it easy today been feeling kinda weak with the low calorie intake, hopefully i can get back on track tomorrow.

John0101
04-11-2004, 01:37 PM
the diet sounds ace, much more then 160grams of protein, the carbs really help in getting through the workouts. weights still looking strong man, keep up the good work!

Jiin10
04-12-2004, 11:09 AM
Monday: Shoulders

Bb Shoulder Press: 135/12, 155/12, 165/9
Db Lateral Raises: 20/12, 20/12, 20/12
Db Front Raises: 20/12, 20/12, 20/12
Db Seated Bent Lat Raises: 15/12, 15/12, 15/12
Bb Upright Rows: 65/12, 75/12, 80/12
Shrugs: 225/12, 275/12, 275/12
Reverse Pec Dec: 80/12, 90/12, 100/12

Coke
04-13-2004, 09:23 AM
Fine back and shoulder works man...looks like you are going for the mean and lean look.

Jiin10
04-13-2004, 09:54 AM
John- thanks im trying to keep it strict!
Cocoa-yeah bro thats what im going for the ripped look for the summer!

Jiin10
04-13-2004, 09:57 AM
CALORIE INTAKE: 4/12/04

CALORIES: 1668.9

FAT: 58g
CARBS: 139.7g
PROTEIN: 143g

FAT: 17.0%
CARBS: 41.0%
PROTEIN: 42%

WATER: 174oz

Jiin10
04-13-2004, 10:04 AM
TRAINING: 4/13/04 BI's and TRI's

EZ-BAR PREACHER CURLS: 60/12, 65/12, 65/12, 65/12
SKULL CRUSHERS: 65/12, 65/12, 65/12, 65/9
DB CONCENTRATION CURLS: 25/12, 25/12, 25/12, 25/12
ONE HAND DB TRI EXT: 40/12, 40/12, 40/12, 40/12
STRAIGHT BAR CABLE CURLS: 65/12, 80/12, 95/12, 95/12
TRI ROPE PUSH DOWN: 65/12, 80/12, 80/12, 80/12

cphafner
04-13-2004, 10:15 AM
Workouts look nice. I'm losing weight just looking at the lack of cals.

debussy
04-13-2004, 02:04 PM
Hey, any noticeable weight loss yet? I could have shriveled up the first week of the cut on that diet. You are gonna be one ripped mother****er if you keep this cut up. I get jealous when i look at my spare tire haha.

Jiin10
04-14-2004, 11:20 AM
cphafner-you got one crazy metabolism bro! thanks for the kind words!

debussy-yeah bro i lost 10lbs in 2 weeks, im going for the ripped mother****er look, hahaha! Ive definately felt a little weaker but hopefully it will be worth it.

Jiin10
04-14-2004, 11:23 AM
CALORIE INTAKE: TUESDAY 4/13/04

CALORIES: 2228.9

FAT: 80.8g
CARBS: 154.7g
PROTEIN: 211.3g

FAT: 18.1%
CARBS: 34.6%
PROTEIN: 47.3%

WATER: 174oz

Jiin10
04-14-2004, 11:30 AM
training Wednesday 4/14/04: Legs

squat: 45/15, 225/8, 245/7, 265/6
leg Curls: 150/12, 150/12, 150/11
leg Ext: 180/12, 180/12, 180/12
standing Calf Raises: 180/15, 180/15, 180/15, 180/15
hack Squat: 135/12, 155/12, 175/12
calf Raises(leg Press): 135/15, 135/15, 135/15, 135/15

cphafner
04-14-2004, 12:27 PM
thats a lot of weight loss quickly. Did you have no desire to do a slower cut, like 1 or 2 lbs a week? This way you might not burn as much muscle during the cut.

Jiin10
04-14-2004, 09:18 PM
thats a lot of weight loss quickly. Did you have no desire to do a slower cut, like 1 or 2 lbs a week? This way you might not burn as much muscle during the cut.

i think at least 5lbs of it was water retention, if i notice any decrease in muscle i will slow it down, but for now i have not lost any muscle.

Coke
04-15-2004, 05:01 AM
Excellent leg session...everything looks nice man.

Jiin10
04-16-2004, 12:57 PM
CALORIE INTAKE: 4/14/04

CALORIES: 2166.4

FAT: 91.5g
CARBS: 105.7g
PROTEIN: 226.8g

FAT: 21.6%
CARBS: 24.9%
PROTEIN: 53.5%

WATER: 150oz

Jiin10
04-17-2004, 05:16 AM
Thursday: 4/15/04 Chest

Bb Flat Bench: 45/15, 205/6, 215/6, 215/5
Bb Incline Press: 185/8, 185/8, 185/8
Decline Hammer Strength: 205/8, 225/8, 225/8
Cybex Pec Flies: 65/12, 80/12, 95/12
Cable Crossover: 120/12, 140/12, 160/12

Jiin10
04-17-2004, 05:18 AM
CALORIE INTAKE: 4/15/04

CALORIES: 1880

FAT: 87.5g
CARBS: 149g
PROTEIN: 127g

FAT: 24.1%
CARBS: 41%
PROTEIN: 34.9%

WATER: 150oz

Jiin10
04-17-2004, 05:20 AM
Friday: Back

Bb Rows: 135/12, 155/12, 165/12
Close Grip Pull Down(front): 135/12, 150/12, 165/12
Pull Down Btn: 165/12, 165/12, 165/12
Pullup: Bw 3 Sets Of 8

Coke
04-17-2004, 08:38 AM
Great effort on chest and back bro...nice thorough work!

Jiin10
04-19-2004, 11:14 AM
cocoa-thanks for the support bro!

MONDAY: SHOULDERS

BB MILITARY PRESS: 135/8, 175/8, 185/8
DB BENT LAT RAISES: 15/12, 15/12, 15/12
DB SIDE LAT RAISES: 15/12, 15/12, 15/12
CABLE FRONT RAISES: 20/12, 20/12, 20/12
BB UPRIGHT ROWS: 70/12, 70/12, 70/12
SHRUGS: 225/12, 275/12, 285/12, 295/12

Coke
04-19-2004, 12:29 PM
Good shoulder session, I like them presses...those shrugs ain't shabby dude.

Jiin10
04-20-2004, 04:25 AM
CALORIE INTAKE: 4/19/04

CALORIES: 2125.7

FAT: 98g
CARBS: 181.2g
PROTEIN: 170.3g

FAT: 21.8%
CARBS: 40.3%
PROTEIN: 37.9%

WATER: 180oz

cphafner
04-20-2004, 10:21 AM
Heavy mils and shurgs look great. Keep it up!

John0101
04-20-2004, 11:05 AM
good work on the 10 pound weightloss, are you gonna shred anymore weight from here or just gonna maintain?

Jiin10
04-20-2004, 11:33 AM
cocoa, cphafner-thanks for the supporting words my bros!!

john-yeah ill probably maintain maybe shed a few more pounds but not too much more

Jiin10
04-20-2004, 11:44 AM
Tuesday: Bis And Tris

Ez Preacher Curls: 65/12, 70/12, 75/12
One Handed Db Tri Extensions: 45/12, 45/12, 45/12
Concentration Curls: 25/12, 25/12, 25/12
Tri Kick Back: 20/12, 20/12, 20/12
Hammer Curls: 25/12, 25/12, 25/12
Tricep Press: 80/12, 90/12, 100/12
Double Bicep Cable Curls: 60/12, 130/12, 130/12
D Ring Tri Push Down: 20/12, 30/12, 50/12

Coke
04-20-2004, 11:57 AM
You are on the rise man...look at those one arm db extensions and thats while on the cut!

debussy
04-21-2004, 05:36 PM
i have to agree with cocoa on the one arm tri ext. that is some serious weight you are moving.... 45 x 12. thats very nice. btw, how much more weight are you planning on losing?

Jiin10
04-23-2004, 07:49 AM
cocoa-thanks much bro really appreciate you taking your time to come by and check my journal out!

debussy-thanks, i want to get down to 170 and just maintain from there.

Jiin10
04-23-2004, 07:53 AM
Thursday: 4/22/04 Legs

Leg Press: 495/8, 585/8, 585/7, 585/6
Calf Raises(leg Press): 225/15, 225/15, 225/15, 225/15
Leg Curls: 130/12, 140/12, 150/12
Leg Ext: 120/12, 140/12, 150/12
Calf Raises: 180/15, 180/15, 180/15, 180/15
Hack Squat: 135/12, 185/8, 205/8

Jiin10
04-23-2004, 07:55 AM
Friday: Chest

Bb Smith Flat: 205/8, 215/8, 225/8
Db Incline: 40/12, 50/12, 55/12
Bb Decline: 115/12, 135/12, 155/12
Db Flies: 25/8, 35/8, 40/8
Cable Crossover: 100/12, 160/12, 160/12
Cybex Flies: 120/12, 120/12, 120/12

Coke
04-23-2004, 07:59 AM
Damn good leg and chest sessions - keep it up.

cphafner
04-23-2004, 10:02 AM
Dude, what are you weighing these days? You own me on bench. I can barely do 225 for reps.

Jiin10
04-25-2004, 12:30 PM
cocoa-thanks man u really keep me motivated bro!

cphafner-im 176lbs, just trying to drop a few more pounds thanks for the kind words!