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GRIFF
08-09-2004, 04:26 PM
It had to be done, new goals = new journal. I've decided to drop the powerlifting and go for something a little more rounded. I could see that my shoulders and traps were lagging slightly, along with my calves and biceps, so from this point forward I'll be concentrating on big contractions, range of motion and hitting EVERYTHING.

Strength was becoming a little to much of a mental hastle for me, too much strain on continuing to get stronger and packing on more and more weight. Now i'm just concerned with having a great physique and becoming more and more athletic.

For now my split is as follows:

Monday: Chest/Biceps/Traps/Abs
Tuesday: Back/Calves
Wednesday: Off
Thursday: Triceps/Biceps/Traps/Abs
Friday: Legs/Shoulders/Calves
Saturday: Off
Sunday: Off

Every 2 weeks I'm going to come up with some kind of scheme that I'll be using, for my first 2 weeks I'll be doing everything in the 15 rep range. I'm thinking of doing some kind of modified HST program. We shall see how that goes. I'm just looking forward to creating my own program and seeing how it works. I figure thats part of the enjoyment of the whole thing.

Oh...and P.S. I'm a Rockstar, you can like me or love me. :shoot:

GRIFF
08-09-2004, 04:27 PM
August 9th, 2004

Incline DB Press:

30 x 10
55 x 15
65 x 15
60 x 15

DB Flys:

30 x 15
30 x 15
30 x 15

Incline DB Flys: Overhand Grip:

20 x 15
20 x 15
20 x 15

EZ Bar Preacher Curls: Close Grip:

50 x 15
60 x 15
50 x 15

DB Shrugs:

45 x 15
60 x 15
60 x 15

BB Shrugs:

135 x 15
135 x 15
135 x 15

45* Incline Situps:

BW x 40
BW x 30
BW x 30

Oblique Cable Twists:

80 x 15, 15
80 x 15, 15

Jump Program:

Laundry Jump:
1 x 15

Double Leg Hop:
2 x 15

Single Leg Bounding:
1 x 30 yards

Power Skip:
1 x 30 yards

Rim Jump:
2 x 10

Ankle Hop:
3 x 20

Accelerations:
1 x 5

Summary:

Wow. Pretty good workout actually. Got a GREAT pump in my chest, biceps too for only one exercise. Had a great range of motion on all of my sets in each exercise, thats really what I'm going for now, trying to have great form and get a big pump, so today was very encouraging. Definitely a major difference in how I had been training before when my main goal was strength.

Let me just say that the jump program was HELL for me. I was able to touch the rim a few times from a stand still, something I hadnt really tried to do since high school basketball, so thats good to see. Took no longer than a 45 second rest between sets, my legs are BURNING right now. Depending on how bad my legs feel tomorrow I may not be able go as hard on my actual leg day. Right now athleticism is more of a priority than actual strength, so I may just throw squats and something for hammys in there and call it a day.

Coke
08-10-2004, 08:11 AM
Looks real good already G!...best of luck with this new $hit.

GRIFF
08-10-2004, 11:42 AM
Cocoa: Thanks a lot buddy, I really appreciate it. I'm pretty excited about it, so far so good, I think it'll turn out pretty well. I'm going to be giving it a shot atleast for 8 weeks.

August 10th, 2004

Lat Pull Down:

130 x 15
140 x 15
140 x 15

Seated Cable Row: Neutral Grip:

120 x 15
120 x 15
120 x 15

DB Row:

45 x 15
45 x 15
45 x 15

First 6" of this movement was all shoulder blade, real nice contraction here.

Hyper-Extensions:

BW x 15
BW x 15
BW x 15

Smith Machine Calf Raises:

225 x 15
225 x 15
225 x 15

Seated Calf Raises: One Leg:

45 x 15, 15
45 x 15, 15
45 x 15, 15

Cardio:

Eliptical: 10:00 HIIT (55 RPM - 95/120 RPM)

Summary:

So-so workout today. Could have gone heavier on the db rows, probably heavier on lat pull too, but got a great stretch and range of motion, and a nice pump in my lats. So I'm satisfied with that. The cardio felt great, really pushed it on the intense intervals. I'll step this up a minute or so each session, til I can get up to 20+ minutes or so, shouldnt take too much time I wouldnt imagine.

Also would like to note that I started another cycle of EC yesterday. Took 50mg/200mg around 9:00 AM, then 25mg/200mg pre-workout, and another 25mg/200mg @ 6:00. Didnt sleep very well so I'm going to have to either cut that last dose out or take it much earlier.

Today I just took 25mg/200mg @ 11:00 (pre-workout) I'll take another dose around 4:00 and that'll be fine for today.

GRIFF
08-11-2004, 05:10 PM
August 11th, 2004

Seated DB Wrist Curls: Underhand Grip:

10 x 20, 20
15 x 20, 20
20 x 20, 20

Static Plate Hold: One handed

2 10's x 30 seconds, 30 seconds
2 10's x 30 seconds, 30 seconds
2 10's x 30 seconds, 30 seconds
2 10's x 30 seconds, 30 seconds

Wrist Curls: Overhand Grip:

BB x 30
BB x 30
BB x 30

Rope Twists:

10 pounds x Forward Twist Up, Reverse Down, Reverse Up, Forward Down
10 pounds x Reverse Twist Up, Forward Down, Forward Up, Reverse Down, Reverse Up, Forward down

Cardio:

Stationary Bike: 15:00 HIIT 85 RPM - 125 RPM

Summary:

Wasnt going to do anything today, but decided to get a little cardio in there, and thought itd be a good day for forearms and some grip strength. I'm thinking thats what I'll do on weds from now on. My calves are a little sore from yesterday which is a good sign, I really like the smith machine calf raises.

rookiebldr
08-11-2004, 06:03 PM
Nice work on the forearms, good strength too.

Good luck on the new focus.

GRIFF
08-12-2004, 11:24 AM
Thanks rookie, I appreciate it.

August 12th, 2004

DB French Press:

50 x 15
50 x 15
50 x 15

V-Bar Cable Extensions:

150 x 15
150 x 15
250 x 7 Went out of my rep range here, but my stupid friend was yakin' haha
150 x 15

DB Preacher Curl:

30 x 15
30 x 15
30 x 15

Hammer Curls:

20 x 15
20 x 15
20 x 15

DB Shrugs:

60 x 15
60 x 15
60 x 15

One handed Plate Shrug:

45 x 15,15,10,10
45 x 15,15,10,10

Basically hold a 45 lbs plate in each hand and just shrug 15 reps with one arm, 15 with the other, 10 with 1 arm 10 with the other and then stop. That makes up a set. Love this by the way.

Nautilus Ab Machine:

100 x 15
130 x 15
130 x 15

Inclined Twist W/ Medicine Ball:

5 kg x 40
5 kg x 40
5 kg x 40

Jump Program:

Laundry Jump:
1 x 15

Double Leg Hop:
2 x 15

Single Leg Bounding:
1 x 30 yards

Power Skip:
1 x 30 yards

Rim Jump:
2 x 10

Ankle Hop:
3 x 20

Accelerations:
1 x 5

Summary:

Pretty good workout today. Could've probably had a little more volume for my triceps but they got a good workout. Great burn in my biceps, I did the preachers on the back of an incline bench, and I LOVED it. I'm going to be doing it that way for awhile and see how it works. Traps got hit pretty hard today, the one arm at a time thing seems to work real well, got a great ROM on them. I've noticed that my left trap is bigger then my right, considerably, so I'm going to be doing more DB type stuff with that til it corrects itself.

Plyos felt much better today, I had a lot more endurance and was able to put in great effort on everything with less rest. I just jumped around after off one foot and two to see where I could get around the rim, I was able to jump up and grab it pretty hard with 2 hands which is encouraging. The accelerations at the end SUCKED, I really had to ask myself if I wanted it or not, but it'll all be worth it when I'm putting back a rebound on some sorry mofo.

JustinF
08-13-2004, 03:06 AM
Nice work Griff. Do you do the plyos before or after the weights?

ryuage
08-13-2004, 09:15 AM
nice workout, good luck with the new goals.

GRIFF
08-13-2004, 11:30 AM
Hey thanks Justin, I do the plyos after the weights, to make sure I have enough energy for the iron.

Thanks for stoppin by ryuage, I feel like I have the right idea now, just gotta stick with it and wait it out :thumbs:

August 13th, 2004

Standing BB Shoulder Press:

65 x 15
75 x 15
85 x 15

Lateral Raises:

15 x 15
10 x 15
10 x 15

Had NOTHING left in my shoulders after the shoulder press, feeling very sluggish today.

Reverse Pec-Dec:

105 x 15
105 x 15
105 x 15

Smith Machine Calf Raises:

225 x 15
225 x 15
225 x 15

Seated Calf Raise: One Leg:

45 x 15, 15
45 x 15, 15
45 x 15, 15

Summary:

Not great intensity by any means. I feel like my shoulders got hit pretty hard though, they're tired right now. Didnt do much for the calves, but I dont think I need to. 2 exercises per session should be fine considering the plyos i'm doing. I'm going to up the weight for the sets of 15 to maybe 275 next time. We'll see how it goes.

Also have a progress pic here.

http://athleticelite.tripod.com/right_arm.html

Now I'm just lookin to tighten and cut everything up. I feel like I have a good base, now its just time to get "Rock Diesel"

Coke
08-16-2004, 09:58 AM
...keep on with it Griff.

GRIFF
08-16-2004, 03:32 PM
You know it brotha!

August 16th, 2004

Incline DB Press to DB Preacher Curl Superset:

60 x 15, 30 x 15,15
65 x 15, 30 x 15,15
70 x 15, 30 x 15,15

Great sets here.

Incline Butterflys: Neutral Grip:

20 x 15
25 x 15
30 x 15

Cable Crossovers:

50 x 15
50 x 15
50 x 15

Really good squeeze here, nice pump.

DB Shrugs:

65 x 15
65 x 15
65 x 15

Crucifix Cable Curls:

40 x 15
50 x 15
50 x 15

Really nice squeeze on the peaks of my biceps, this was definitely nice for a change.

One Armed Plate Shrugs:

45 x 15,15,10,10,5,5
45 x 15,15,10,10,5,5

EZ Bar Preacher Curl: Close Grip:

50 x 15
50 x 15
50 x 15

Jump Program:

Laundry Jump:
1 x 15

Double Leg Hop:
2 x 15

Single Leg Bounding:
1 x 30 yards

Power Skip:
1 x 30 yards

Rim Jump:
2 x 10

Ankle Hop:
3 x 20

Accelerations:
1 x 5

Summary:

Overall very very good workout. Felt very strong on my presses. I'm looking forward to going to 10 reps next week. My biceps got a GREAT pump, definitely good to see. Measured them afterwards and they were a solid 17" up a 1/2 inch from when they are cold.

The jump program went GREAT today, my endurance is really going up. I was able to do the exercises practically back to back to back, no need for rest really.

I'm not going to be able to go to the gym tomorrow as I'll be driving down to NC for school, I'll be able to get in a workout on wednesday hopefully, but this week is going to be hectic. So I may not be able to get the volume in that i'm looking for but I definitely will be able to do something.

JustinF
08-18-2004, 02:50 AM
Nice work Griff. What is a 'laundry jump'?