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jkirkpatrick
08-19-2005, 08:30 PM
What the hell.

I've been lifting for 18 months now. I've put on ~45lbs as a result and my lifts have obviously improved. I have rhuematiod arthritis in both elbows, hips, knees, and ankles, so some of my lifts are relatively weak.

I've recently picked up a squat rack (one month ago). Since then, I've started barbell bench press (a weak point for me), squats (doing good for only three sessions, IMO), and barbell military presses. I've only been doing deadlifts for a month and half so that lift should increase (once I get more weights).

I eat lots. I've done the fitday for a week to see where my diet is at; it's good for my goal of gaining some more mass by Christmas.

I am seriously thinking about going on WWB#1. I like my current split, though. I've never done a back/bi or chest/tri split, and even though the arm movements go down a lot, the results are coming through.

I figure another week on this routine and then I'll try out WWB#1.

Weaknesses: chest strength, lat strength (i.e. pullups on my BW are close to nil at this point), squats (due to my arthritis, I go to to parallel to the floor, no ATF here), and side laterals.

Strengths: I've been tracking my progress for a year so I know my weaknesses and I'm open to other's opinions.

Last weeks routine, reps x lbs (some exercise movements are probably labelled wrong but oh well):

AS AT AUGUST 19, 2005

Back and biceps
Dumbell rows (warmup) 11 x 55 ;10 x 55 ;9 x 55
Barbell rows 11 x 190 ;10 x 190 ;9 x 190 too light
Seated rows overhand grip 11 x 310 ;11 x 310 ;11 x 310
Straight-arm lat pushdowns 11 x 140 ;11 x 140 ;9 x 140

Barbell curl (flat bar): 11 x 80 ;11 x 80 ;11 x 80 too light, should go heavier
Sitting incline hammer curls: 7.5 x 45 ;8 x 40 ;7.5 x 40


Chest and triceps
Incline barbell 10 x 135 ;9 x 135 ;7 x 135 overall flat press movement has lots of room for improvement
Dumbell fly (flat): 10 x 50 ;10 x 50 ;9 x 50
Decline barbell 9 x 135 ;8 x 135

EZ-curl upright extensions: 7 x 70 ;6 x 70 ;5 x 70
Skull crushers: 9 x 60 ;8 x 60 ;8 x 60
Tricep pushdowns 10 x 150 ;9 x 150 ;10 x 150


Legs
Squat: 10 x 185 ;10 x 185 ;10 x 185 ;10 x 185 ;10 x 185 more of a burnout session as the prior weak was heavier
Stiff Leg Deadlifts: 10 x 135 ;10 x 135 ;10 x 185 ;10 x 185
Standing calf raises: 10 x 135 ;10 x 185 ;10 x 185 ;10 x 185
Deadlifts: 10 x 185 ;10 x 185 ;5 x 255 ;3 x 300


Shoulders
Seated barbell military press:10 x 95 ;5.5 x 135;7 x 125 ;6 x 125
Standing side laterals 10 x 15 ;10 x 15 ;10 x 15 shoulders always feel "tweaked" when I do these ... alternate with reverse flyes
Upright barbell row 10 x 105 ;10 x 105 ;10 x 105
Barbell shrug 11 x 255 ;11 x 255 ;10 x 300 last set off of rack (usually do off of floor)

So there's the starting point for this "new" beginning. I need to incorporate dips and pullups in there. Probably will figure out a way next week. Since I workout at home (mostly), I figure I can do pullups on the squat rack using the Olympic bar on the top most rung; the dips I'll figure out as I'd rather not do the dip off the end of the bench. Probably pick up some PVC plumbing and fashion some contraption, like parallel bars. We'll see.

No pictures at this time. Maybe sometime later.

I'll limit this to a once a week update. My main goals are to get bigger. I don't really care how much I ultimately end up lifting, it's just a means for me to increase my size. I'm not looking to flip cars, just to feel good and fill out this frame a bit more.

Spam away and I'll take all comments that I can get.

:thumbup:

bill
08-19-2005, 08:42 PM
Good luck, arthritis @ 30? I have 3yrs on you.

jkirkpatrick
08-19-2005, 08:43 PM
^ Since I was 12. Life, you deal with it.

Built
08-19-2005, 08:48 PM
MAJOR props for training with RA - that has GOT to be tough.

I'll just take a moment to plug my favourite supplement, fish oil - have you given it a go? I've read that it can help with RA.

jkirkpatrick
08-19-2005, 08:49 PM
Fish oil = 10 caps a day, Built.

Built
08-19-2005, 08:52 PM
Ah ... you KNOW.

:)

How long have you been taking them? Have you noticed any improvement?

jkirkpatrick
08-19-2005, 08:56 PM
I've been on them for about a year now. I have noticed an improvement. I don't know if it's a placebo affect or not; I don't really care. If it works, it works. So far so good.

Built
08-19-2005, 09:49 PM
Indeed. They're good for you anyway.

jkirkpatrick
08-22-2005, 08:38 PM
Did a leg session on Saturday. It was my best one yet. Moved a friend all day Sunday in 32 Celcius heat. Have a cold too.

Having said that, Here's Monday's session and my first stab at WWB #1:


Flat Barbell Bench Press (finding range):
5 x 135 ;1 x 185 ;4 x 165 ;4 x 165

Incline Dumbbell Press:
8 x 60 ;7 x 70
70 pounds still too light

Dumbbell flyes:
7 x 55 ;7 x 55
Still haven't figured out a diy dip station yet



Chin ups:
10 ;10
foot on bench, not strong (yet) enough to do unassisted (will try Built's suggestion)

Deadlifts:
6x 215 ;4 x 300 ;3 x 300
PR's; need more weight, felt pretty weak form the cold and the move yesterday

Barbell Rows:
9 x 215 ;8 x 215

Shrugs:
10 x 300

Not too bad for how I'm feeling today (like crap). Will need to buy some more weights within the next couple of months or sooner.

jkirkpatrick
08-24-2005, 06:30 PM
SHOULDERS

Seated barbell military press: (finding range)
6 x 115; 5.5 x 145; 6 x 135

Seated dumbbell press:
9 x 55; 8.5 x 60

Leaning side laterals:
8 x 20; 8 x 20

TRICEPS

Narrow grip bench press: (finding range)
11 x 65; 9 x 95; 9 x 115; 7.5 x 145; 7 X 145

Seated overhead extensions: (finding range)
3 x 80 ... finished with 4 x 70; 6 x 70

BICEPS

Barbell curls:
8 x 95; 8 x 105

Seated incline hammer curls:
8 x 45; 8 x 45


COMMENTS

Still feeling sick but better than earlier on in the week. Have to go super slow on narrow bench press to avoid elbow tweaks. Still have tweak feeling in shoulder after doing laterals...

jkirkpatrick
08-26-2005, 06:33 PM
LEGS

Squats:
13 x 135; 10 x 185; 10 x 215; 7 x 245; 7 x 245
Personal record

Hack squats: (finding range)
7 x 135; 7 x 185; 6 x 185
Personal record

SLDL:
10 x 135; 10 x 205; 10 x 205
Personal record

Standing calve raises:
10 x 135; 10 x 205; 10 x 205; 10 x 205
Personal record


COMMENTS

Still feeling sick but much better than early in the week. Lots of personal records due to girl frustrations. :cry:

jkirkpatrick
08-28-2005, 11:01 AM
CHEST/BACK

Flat Barbell Bench Press:
5 x 135; 6 x 165; 4 x 165

Incline Dumbbell Press:
8 x 70; 6.5 x 70

Dumbbell flyes:
8 x 55; 7 x 55

Chin ups:
10; 10; 7
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
6x 205; 4 x 300; 4 x 300

Barbell Rows:
10 x 205; 10 x 205

Shrugs:
10 x 300; 10 X 300

COMMENTS

Still a bit sick. Still a bit depressed with girl situation. More personals in here. Good workout for me.

jkirkpatrick
08-29-2005, 08:07 AM
SHOULDERS

Seated barbell military press:
6 x 115; 5 x 145; 5.5 x 135

Seated dumbbell press:
10 x 60; 9 x 60

Leaning side laterals:
10 x 20; 10 x 20

TRICEPS

Narrow grip bench press:
8 x 115; 8 x 145; 6 X 145

Seated overhead extensions:
8 x 70; 7 x 70

BICEPS

Barbell curls:
10 x 100; 10 x 100

Seated incline hammer curls:
8 x 45; 6 x 45


COMMENTS

Still no shoulder tweaks from side laterals. :thumbup:

jkirkpatrick
08-31-2005, 05:41 PM
LEGS

Squats:
13 x 135; 20 x 185; 20 x 185; 20 x 185

Hack squats:
8 x 185; 7 x 185

SLDL:
10 x 185; 8 x 215; 9 x 215

Standing calve raises:
10 x 215; 10 x 215; 10 x 215


COMMENTS

Girl frustrations gone. :thumbup: Did a 35km bike ride in 1:15, half off road, the day before. Legs were wiped for today's workout, hence the change in squats.

Can barely walk. Good stuff.

jkirkpatrick
09-02-2005, 03:06 PM
CHEST/BACK

Flat Barbell Bench Press:
5 x 135; 4 x 165; 7 x 155

Incline Dumbbell Press:
8.5 x 70; 7 x 70

Dumbbell flyes:
9 x 55; 8 x 55

Chin ups:
10; 9; 9
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
N/A

Barbell Rows:
10 x 185; 10 x 185; 10 x 185

Shrugs:
10 x 185; 10 x 185; 10 x 185

COMMENTS

Hauled 5 cubic yards of dirt yesterday and this morning (~70 wheelbarrows) so my lower back was toast and I was tired all over. Since my back was very sore, no deadlifts and I went lighter on the weights. In retrospect, I probably should have gone a bit heavier but whatever.

jkirkpatrick
09-04-2005, 11:18 AM
SHOULDERS

Seated barbell military press:
6 x 115; 6 x 135; 6 x 135

Seated dumbbell press:
11 x 60; 8.5 x 60

Leaning side laterals:
10 x 20; 10 x 20

TRICEPS

Narrow grip bench press:
12 x 95; 10 x 145; 9.5 X 145

Seated incline skullcrushers:
11 x 70; 8 x 70

BICEPS

Barbell curls:
10 x 100; 10 x 100

Standing hammer curls (across chest):
8 x 45; 6 x 45


COMMENTS

Still no shoulder tweaks from side laterals. Will up the weight next session.

PizDoff
09-04-2005, 02:16 PM
Good stuff.

What else are you taking for RA?

jkirkpatrick
09-04-2005, 05:39 PM
One 650mg of asparin every morning. That's it.

So far, so good.

jkirkpatrick
09-06-2005, 07:26 PM
CHEST/BACK

Flat Barbell Bench Press:
5 x 135; 8 x 165; 6 x 165

Incline Dumbbell Press:
4.5 x 80; 8 x 70

Dumbbell flyes:
9 x 55; 9 x 55

Chin ups:
10; 10; 10
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
6 x 205; 5 x 300; 5 x 300

Barbell Rows:
10 x 205; 10 x 205

Shrugs:
10 x 300

COMMENTS

Only four days rest from last back/chest session. Did a very hard bike ride yesterday so I switched my leg day (supposed to be today) with back/chest.

Personal records abound. Don't know why. Usually I'm an every six day guy; WWB #1 got me down to every five days and now this. Barbell shrug from off the floor (last time was off of the rack) so I'm happy about that. Good workout for me, especially on breaking through a sticking point on flat BB's, even if it is relatively weak!

:thumbup:

jkirkpatrick
09-09-2005, 05:09 PM
LEGS

Squats:
13 x 135; 10 x 205; 8 x 255; 8 x 255

Hack squats:
7 x 135; 6 x 185; 6 x 185

SLDL:
10 x 205; 10 x 205

Standing calve raises:
10 x 135; 10 x 205; 10 x 205; 10 x 205


COMMENTS

Workout from last night. The squats are a PR and were a struggle. My legs are quite sore today; good times.

jkirkpatrick
09-09-2005, 08:35 PM
SHOULDERS

Seated barbell military press:
6 x 115; 8 x 145; 5 x 145

Seated dumbbell press:
8 x 65; 7.5 x 65

Leaning side laterals:
10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
12 x 95; 10 x 145; 7 X 145

Seated incline skullcrushers:
6.5 x 80; 9.5 x 70

BICEPS

Barbell curls:
10 x 95; 4 x 120

Sitting incline hammer curls:
9 x 45; 8.5 x 45


COMMENTS

Still no shoulder tweaks from side laterals so I'll stick with this version instead of standing/sitting laterals. ****s 'n' giggles for the barbell curl.

jkirkpatrick
09-11-2005, 11:51 AM
CHEST/BACK

Flat Barbell Bench Press:
5 x 135; 9 x 165; 8 x 165

Incline Dumbbell Press:
6 x 80; 8.5 x 70

Dumbbell flyes:
9 x 55; 7.5 x 55

Chin ups:
10; 10; 10
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
6 x 205; 5 x 300; 5 x 300

Barbell Rows:
10 x 205; 10 x 205

Shrugs:
10 x 300; 10 x 300

COMMENTS

Best ... chest ... session ... ever. Glad to see continual improvements in my pressing over the past five workouts. My front delts are starting to get some mass going as well. Deadlifts were really hard for me today, but my legs were still sore yesterday so I figure my hamstrings were a little weaker than the last time I did deadlifts. No shakes on the deadlifts, but a struggle all the same. Girl problems abound. Wish I'd never met her all those years ago.

jkirkpatrick
09-13-2005, 06:59 PM
SHOULDERS

Seated barbell military press:
6 x 115; 6 x 145; 5 x 145

Seated dumbbell press:
8.5 x 65; 6 x 65

Leaning side laterals:
10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
12 x 95; 9 x 145; 8 X 145

Seated incline skullcrushers:
10.5 x 70; 10 x 70

BICEPS

Barbell curls:
10 x 100; 9 x 100

Sitting incline hammer curls:
8 x 45; 5 x 45


COMMENTS

Legs still too sore to do them on their regular day (today) so I did the above. Only four days rest instead of the usual five so the energy wasn't all there.

jkirkpatrick
09-14-2005, 08:06 PM
LEGS

Squats:
13 x 135; 10 x 205; 15 x 225; 15 x 225; 15 x 225

Hack squats:
7 x 135; 6 x 205; 4 x 205

SLDL:
10 x 135; 10 x 205; 10 x 205; 10 x 205

Standing calve raises:
10 x 135; 10 x 205; 10 x 205; 10 x 205


COMMENTS

Quads still "aching" a bit from the previous leg workout. Dropped the weight a bit and up'd the reps on squats. I think I'll go with a "heavy" leg day and a "light" leg day when it comes to quads. My knees with thank me for it too.

Grip gave out on the hack squats. Will try with straps next time. I feel that I could get out one more rep on all three sets ... we'll see next time if that's true or not.

jkirkpatrick
09-16-2005, 05:38 PM
CHEST/BACK

Flat Barbell Bench Press:
5 x 135; 7 x 185; 7 x 175

Incline Dumbbell Press:
6 x 80; 8 x 70

Dumbbell flyes:
8 x 60; 8 x 60

Chin ups:
10; 10; 10
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
6 x 205; 3 x 295; 2 x 345; 0 x 375

Barbell Rows:
10 x 185; 10 x 185

Shrugs:
10 x 255; 10 x 255

COMMENTS

Personal records denoted in red. Deadlifts were interesting - first attack yielded a two inch lift off of the ground and that was it. Put weight down, swore at it, and lifted that **** up. Put it down and did it again. :) Tried 375lbs but, um, not today guy. My deadlifts are coventional, not summo. If I had the flexibility in my hips (re: RA) I'd try them. Oh well. Left groin a bit sore too.

Lighter weight on BB rows to get a fuller ROM. Same with shrugs.

jkirkpatrick
09-18-2005, 11:42 AM
SHOULDERS

Seated barbell military press:
6 x 115; 7 x 145; 7 x 145

Seated dumbbell press:
5.5 x 70; 8 x 65

Leaning side laterals:
10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
12 x 95; 9 x 155; 8 X 155

Seated incline skullcrushers:
9.5 x 75; 8 x 75

BICEPS

Barbell curls:
6 x 115 - strip 20lbs - 4 x 90; 12 x 95

Sitting incline hammer curls:
9.5 x 45; 7.5 x 45


COMMENTS

Lifts are coming along not too bad. There's a world of difference between 115lbs and 95lbs on a barbell curl. Getting 70lb dumbbells up for dumbbell presses was touch and go ... almost didn't make it.

jkirkpatrick
09-22-2005, 06:34 PM
LEGS

Squats:
13 x 135; 9 x 225; 6 x 265; 5 x 265

Hack squats:
5 x 185; 4 x 185; 4 x 185

SLDL:
10 x 205; 10 x 205; 10 x 205

Standing calve raises:
10 x 5pps; 10 x 5pps; 10 x 5pps; 10 x 5pps;

COMMENTS

9/19/05
I was in an actual gym for this workout so I figured I'd use the sled for calve raises. Different experience. Squats were a PR. Things are coming along.

jkirkpatrick
09-22-2005, 06:38 PM
CHEST/BACK

Flat Barbell Bench Press:
6 x 135; 6 x 185; 6 x 185; 5 x 185

Incline Dumbbell Press:
6 x 80; 7.5 x 75

Dumbbell flyes:
8 x 60; 7 x 60

Chin ups:
10; 9
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
5 x 205; 4 x 315; 3 x 315

Barbell Rows:
10 x 185; 10 x 185; 10 x 185

Shrugs (110 dumbbells): 10 x 220; 10 x 220

COMMENTS

9/21/05
Again, in a real gym. Dumbbell shrugs were fun but unfortunately, the gym only went up to 110lbers. Workout was at 5:00am so I wasn't as strong as maybe I would have been had I done the workout at a reasonable hour.

jkirkpatrick
09-22-2005, 08:02 PM
SHOULDERS

Seated barbell military press:
6 x 115; 8.5 x 145; 7 x 145

Seated dumbbell press:
9 x 65; 7 x 65

Leaning side laterals:
10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
12 x 95; 7 x 155; 7 X 155

Seated incline skullcrushers:
8 x 75; 7 x 75

BICEPS

Barbell curls:
12 x 95; 12 x 95

Sitting incline hammer curls:
9.5 x 45; 7.5 x 45


COMMENTS

Did chest/back day before and only four days total rest between workouts; one day sooner in each regard. Wedding to attend tomorrow so that's why the workout was pushed up one day.

jkirkpatrick
09-25-2005, 12:36 PM
LEGS

Squats:
15 x 135; 9 x 225; 10 x 245; 10 x 245; 10 x 245

Hack squats:
8 x 185; 7 x 185; 7 x 185

SLDL:
10 x 205; 10 x 205; 10 x 205

Standing calve raises:
10 x 135; 10 x 205; 10 x 205; 10 x 205;

COMMENTS

Personals on the hack squats due to using straps. Real gyms have some pretty nice Olympic bars; no fancy chrome plating crap. My home Olympic bar is chrome plated. Last leg session, the gym's Olympic bar was glued to my gloves; no need for straps. Oh well. Good workout overall, my legs are done for. Today was not as heavy as the last session. Going to keep alternating legs for (relatively) heavy and light.

jkirkpatrick
09-27-2005, 05:39 PM
CHEST/BACK

Flat Barbell Bench Press:
6 x 135; 6 x 185; 6 x 185; 5 x 185

Incline Dumbbell Press:
6 x 80; 4 x 80; 9 x 70

Dumbbell flyes:
9 x 60; 6.5 x 60

Chin ups:
10; 10; 10
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
5 x 205; 7 x 315; 2 x 365

Barbell Rows:
10 x 225; 10 x 185; 10 x 185

Shrugs:
10 x 255; 10 x 255; 10 x 255

COMMENTS

Personal record on deadlifts!!!!

jkirkpatrick
09-29-2005, 05:29 PM
SHOULDERS

Seated barbell military press:
6 x 135; 5.5 x 155; 7 x 145; 6 X 145

Seated dumbbell press:
9 x 60; 9 x 60

Leaning side laterals:
10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
12 x 95; 8 x 165; 6 X 165

Seated overhead extensions:
8 x 75; 7 x 75; 57 x 75

BICEPS

Barbell curls (cambered bar):
12 x 95; 10 x 115

Sitting incline hammer curls:
7 x 50; 6 x 50

COMMENTS

Decided to up the volume a bit and to go for some personals on all three areas. Good workout.

Volunteered for a local college as a "project" for the personal training diploma program. My guy, Ryan, seems to know his stuff fairly well. It's a commitment of 14 sessions, including my meeting with him today. Should be interesting. First work session is max rep determination for all major muscles. Going to be fun!!! :)

I'll go back on WWB #1 after this volunteer work is done.

jkirkpatrick
10-01-2005, 08:20 PM
LEGS

Squats:
13 x 135; 13 x 135; 6 x 225; 6 x 225; 11 x 225; 9 x 275; 8 x 275

Hack squats:
10 x 185; 10 x 185; 8 x 185

SLDL:
10 x 185; 10 x 225; 12 x 225

Standing calve raises:
10 x 135; 12 x 205; 12 x 205; 12 x 205;

COMMENTS

Knees were very swollen for the past three days. Had to wait until the swelling went down before I did legs. Swelling due to hay rolling with girl all night long four days ago. Lesson learned.

Personals in here...figured I'd try to either kill myself or hurl. Thankfully, it didn't come to any of that.

jkirkpatrick
10-02-2005, 07:22 AM
CHEST/BACK

Flat Barbell Bench Press:
Started: 5 x 135; 4 x 165; 4x 165
Ended: 6 x 135; 6 x 185; 6 x 185; 5 x 185

Incline Dumbbell Press:
Started: 8 x 60; 7 x 70
Ended: 6 x 80; 4 x 80; 9 x 70

Dumbbell flyes:
Started: 7 x 55; 7 x 55
Ended: 9 x 60; 6.5 x 60

Chin ups:
10; 10; 10
same with different angles on the lift

Deadlifts:
Started: 6 x 205; 4 x 300; 3 x 300
Ended: 5 x 205; 7 x 315; 2 x 365

Barbell Rows:
Started: 10 x 205; 10 x 205
Ended: 10 x 225; 10 x 185; 10 x 185

Shrugs:
Started: 10 x 300
Ended: 10 x 255; 10 x 255; 10 x 255

SHOULDERS

Seated barbell military press:
Started: 6 x 115; 5.5 x 145; 6 x 135
Ended: 6 x 135; 5.5 x 155; 7 x 145; 6 X 145

Seated dumbbell press:
Started: 9 x 55; 8.5 x 60
Ended: 9 x 60; 9 x 60

Leaning side laterals:
Started: 8 x 20; 8 x 20
Ended: 10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
Started: 6 x 115; 5 x 145; 5.5 x 135
Ended: 12 x 95; 8 x 165; 6 X 165

Seated overhead extensions:
Started: 10 x 60; 9 x 60
Ended: 8 x 75; 7 x 75; 57 x 75

BICEPS

Barbell curls:
Started: 8 x 95; 8 x 105
Ended: 12 x 95; 10 x 115

Sitting incline hammer curls:
Started: 8 x 45; 8 x 45
Ended: 7 x 50; 6 x 50

LEGS

Squats:
Started: 13 x 135; 10 x 185; 10 x 205; 7 x 245; 7 x 245
Ended: 13 x 135; 13 x 135; 6 x 225; 6 x 225; 11 x 225; 9 x 275; 8 x 275

Hack squats:
Started: 7 x 135; 7 x 185; 6 x 185
Ended: 10 x 185; 10 x 185; 8 x 185

SLDL:
Started: 10 x 135; 10 x 205; 10 x 205
Ended: 10 x 185; 10 x 225; 12 x 225

Standing calve raises:
Started: 10 x 135; 12 x 205; 12 x 205; 12 x 205
Ended: 10 x 135; 10 x 205; 10 x 205; 10 x 205


COMMENTS

Just over a month on this program. I will go back on once my volunteer work for the local college is done. Overall, progression is good. Lats are lagging as well as calves. Will need to focus more next time through.

jkirkpatrick
10-04-2005, 05:12 PM
First session with Ryan.

Squats:
2 x 315

Flat bench press:
2 x 225

Barbell curl:
4.5 x 125

Dips:
11

Reverse press, or something like that:
8 x BW

Standing dumbbell military press:
2 x 60

Calve raises:
6 x whole stack, whatever that is

Chinups:
3 x BW

COMMENTS:

Dips are harder than they look, standing military press is way harder than sitting presses, chinups suck (must get better!), pleased with squat and bench press. No deadlift max reps.

jkirkpatrick
10-06-2005, 05:17 PM
Workout with Ryan - super intense (low rest time). Too much fun. Didn't write the set, reps, etc down. Next time.

jkirkpatrick
10-09-2005, 01:59 PM
LEGS

Squats:
13 x 135; 15 x 135; 13 x 225; 11 x 275; 11 x 275; 20 x 225

Hack squats:
10 x 135; 10 x 135; 8 x 135

SLDL:
12 x 135; 10 x 185; 10 x 185

Standing single calve raise with dumbbell:
12 x 50; 12 x 50; 12 x 50

COMMENTS

No gloves, no straps, no belt. As per Ryan's advice, I'm losing the crutches and until my grip gets stronger, the weights used are what they are. To compensate on the lower weight, my form is better and my execution is slower (except on squats, no change there except I've tossed the belt).

Due to the long-weekend and me being away next week for work, today's workout and the next three will be on my own, a la WWB #1 style.

Forearms are feeling pretty spent right now, legs are well done as well.

Squats are now my favorite excercise.

jkirkpatrick
10-10-2005, 08:22 AM
SHOULDERS

Seated barbell military press:
6 x 135; 8 x 145; 7 x 145; 6 X 145

Arnolds:
10 x 50; 6 x 50; 8 x 50

Leaning side laterals:
10 x 25; 10 x 25

TRICEPS

Narrow grip bench press:
12 x 95; 6 x 155; 7 X 155

Seated overhead extensions:
8 x 70; 7 x 70; 5 x 70

BICEPS

Barbell curls:
12 x 95; 10 x 95

Sitting incline hammer curls:
6.5 x 50; 5 x 50

COMMENTS

Down a bit due to the long lag between dedicated arm/shoulder workout. First time on Arnold's. They are harder than they look.

jkirkpatrick
10-13-2005, 08:31 AM
In Vancouver for the week. Did chest/back and legs so far. No significant changes from other workouts.

jkirkpatrick
10-14-2005, 08:30 AM
Still in Vancouver. Shoulders and arms. Same as before.

jkirkpatrick
10-23-2005, 06:55 PM
Back home with three more workouts with Ryan.

Overall, much more intense sessions. Ninety second breaks with forced reps. Nice.... :)

jkirkpatrick
11-01-2005, 07:30 AM
Workouts with Ryan will continue until the first week of December. Legs are definitely stronger, as well as my arms. Back and chest are progressing, but not as quickly as legs and arms.

jkirkpatrick
11-08-2005, 08:49 PM
Today with Ryan:

Lunges:

16 x 120lbs
14 x 120lbs
10 x 120lbs

Walking lunges:

15 strides x 120lbs
15 strides x 120lbs
15 strides x 120lbs

Squats:

235lbs x 12
235lbs x 10 immediately to 135lbs x 15

Ball hamstring "thrusts"
15 reps
12 reps


Calve raises:
One leg, alternate 'till done (calves are weak)

Many many many core exercises

jkirkpatrick
11-15-2005, 08:08 PM
Today with Ryan:

Walking lunges (90 second rest between sets):

15 strides x 120lbs
15 strides x 120lbs
15 strides x 120lbs

Squats (90 second rest between sets):

225lbs x 15
255lbs x 12
255lbs x 10
255lbs x 8

Overhead squats:
Oly bar x 15
Oly bar x 11

Ball hamstring "rolls"
13 reps
11 reps


Calve raises:
One leg, alternate 'till done (calves are weak)

Many many many core exercises

jkirkpatrick
11-29-2005, 04:59 PM
Pulled lower back doing squats:

315lbs x 9; 315lbs x 8; 315lbs x 6

Off this week and next week until my back is fully recovered. It's only slightly tweaked today, but not worth the chance.

getfit
11-29-2005, 05:03 PM
take care of that back :)

stopped by to say hi!

jkirkpatrick
11-29-2005, 05:04 PM
Thanks! Don't mind the echoes....it's a pretty quiet place in this journal.

jkirkpatrick
12-05-2005, 09:27 PM
Finished with Ryan. One rep max testing as below. I'm very dissportionately strong and hope to even things out over the next year.

One rep max

Barbell curl: 150lbs (with great form, no arch)
Bench press: 230lbs (not so good)
Squat: 380lbs (coming along)

New routine commencing tomorrow. Back feels solid now too.

jkirkpatrick
12-07-2005, 12:42 AM
NEW ROUTINE:

Day One: upper body pull
Day Two: legs light
Day Three: upper body push
Day Four: legs heavy
Day Five: off; core, cardio




LEGS LIGHT/HEAVY/GETTING BACK INTO IT

Squats: 20 x 135lbs; 20 x 135lbs; 15 x 135lbs; 20 x 265lbs; 20 x 265lbs; 15 x 265lbs
Lunges: 12 x 120lbs; 12 x 120lbs
Single calve raise: BW + 60lbs x 12; BW + 60lbs x 10; 20 x BW


Two and a half week lay off to rest my lower back. Just getting back into the feel of things for squats. Won't be walking too good tomorrow or Thursday!

jkirkpatrick
12-07-2005, 06:35 PM
UPPER PUSH:

Barbell bench: 4 reps x 185lbs; 4 reps x 165lbs; 6 reps x 165lbs; 6 reps x 165lbs; 6 reps x 165lbs; 5 reps x 165lbs
Bench dips: 17 x BW; 13 x BW; 12 x BW
Military press: 5 x 135lbs; 6 x 115lbs; 5.5 x 115lbs; 4.5 x 115lbs; 4 x 115lbs
Tricep extension: 5 x 60lbs; 4 x 60lbs; 6 x 50lbs; 6 x 50lbs

90 second rest between sets. Very weak on these exercises. Hopefully my strength comes back on bench soon (lost a lot while with Ryan). Triceps depleted pretty good, most evident on the military press and tricep isolation.

Fun stuff. Hard and challenging. :thumbup:

jkirkpatrick
12-08-2005, 06:00 PM
LEGS LIGHT:

Squats: 20 x 135lbs; 20 x 135lbs; 20 x 135lbs
SLDL: 12 x 135lbs; 12 x 135lbs
Single calve raise: 12 X BW; 12 x BW

Weird. Obviously not intense whatsoever, but my legs feel better.

jkirkpatrick
12-10-2005, 10:21 AM
UPPER PULL:

Lat pulldowns: 12 x 75lbs; 12 x 135lbs; 10 x 135lbs; 7 x 135lbs
Upright rows: 12 x 95lbs; 12 x 95lbs; 12 x 95lbs
BO dumbbell rows: 12 x 60lbs; 12 x 60lbs; 10 x 60lbs
Towel grip rows: 11 x 120lbs; 9 x 120lbs
Barbell curls: 5 x 100lbs

jkirkpatrick
12-12-2005, 08:26 PM
LEGS HEAVY

Squat: 20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 10 x 235lbs; 12 x 285lbs; 12 x 285lbs; 10 x 285lbs
Hack squats: 6 x 205lbs; 6 x 205lbs; 6 x 205lbs
Single calve: 14 x 60lbs; 10 x 60lbs; 7 x 60lbs; 15 x BW

Various core. 305lbs, here I come!

jkirkpatrick
12-17-2005, 06:19 PM
REST DAY

Two days ago.

One hour on an elliptical set to "fat burn".

I know, I know....

jkirkpatrick
12-17-2005, 06:20 PM
LEGS LIGHT:

Squats: 20 x 135lbs; 20 x 135lbs; 20 x 135lbs; 20 x 135lbs
SLDL: 12 x 135lbs; 12 x 135lbs
Single calve raise: 12 X BW; 12 x BW; 12 x BW (together)

jkirkpatrick
12-21-2005, 07:56 AM
Didn't like the upper/lower thing.

CHEST AND ARMS

CHEST:

Flat dumbbell bench: 12 x 60lbs; 11 x 60lbs; 9 x 60lbs
Incline dumbbell bench: 11 x 45lbs; 9 x 45lbs; 9 x 45lbs
Cable flyes: 12 x 50lbs; 12 x 50lbs

BICEPS:

Barbell curl: 12 x 95lbs; 10 x 95lbs
Hammer curl: 7 x 40lbs

TRICEPS:

Overhead rope extensions: 12 x 125lbs; 11 x 135lbs; 8 x 135lbs
Tricep pushdowns: 14 x 110lbs; 11 x 110lbs; 11 x 110lbs


COMMENTS:

Four hours sleep the night before after a Christmas party. Still drunk when I got up to go to work. No energy or stamina in the gym as a result.

jkirkpatrick
12-22-2005, 10:06 AM
LEGS

Squat: 20 reps x 135lbs; 16 reps x 135lbs; 10 reps x 235lbs; 10 x 315lbs :clap:; 9 x 315lbs :clap:; 9 x 315lbs :clap: - 10 x 235lbs (drop set)
Walking dumbbell lunges: 20 strides x 35bs; 18 strides x 35lbs
Single calve: 14 x 60lbs; 12 x 60lbs; no rest between sets
Hamstring ball thrusts: 11 reps; 10 reps

COMMENTS

Personal bests on the squats. Good times.

jkirkpatrick
12-29-2005, 06:59 PM
LEGS - December 27

Squat: 20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs;10 reps x 235lbs; 15 x 285lbs ; 12 x 285lbs ; 12 x 285lbs
Hack squats: 8 x 185lbs; 8 x 185lbs
SLDL: 12 x 185lbs; 12 x 185lbs; 12 x 185lbs

COMMENTS

Squats were good.

jkirkpatrick
12-29-2005, 07:05 PM
SHOULDERS, TRICEPS, BICEPS - December 26

Seated barbell military press: 6 x 115lbs; 9 x 135lbs; 7 x 135lbs; 7 X 135lbs
Seated dumbbell press: 12 x 50lbs; 11 x 50lbs
Leaning side laterals: 12 x 15lbs; 12 x 15lbs
Front raises: 10 x 45lbs; 7 x 45lbs

Narrow grip bench press: 12 x 95lbs; 9 x 135lbs; 8 X 135lbs
Tricep pushdowns: 11 x 140lbs; 9 x 140lbs; 9 x 140lbs

Barbell curls: 9 x 95lbs ; 7 x 95lbs
Sitting incline hammer curls: 6.5 x 40lbs; 5.5 x 40lbs

COMMENTS

Biceps still sore from previous back workout. Scraped the upper lower split and have gone back to WWB #1. Lost a fair amount of ground with Ryan, but I think that's more to my muscles not conditioned to these movements rather than an actual strength decrease...I think :).

jkirkpatrick
12-29-2005, 07:10 PM
BACK AND SHOULDERS - December 22

Pullups, negatives: 5 reps; 5 reps
Barbell rows: 10 x 135lbs; 10 x 185lbs; 10 x 185lbs
BO dumbbell rows: 10 x 55lbs; 10 x 55lbs
Cable rows: 10 x 115llbs; 11 x 115lbs; 10 x 115lbs
Dumbbell military press: 14 x 40lbs; 12 x 40lbs
Face pulls: 10 x 55lbs; 7 x 55lbs
Dumbbell shrugs: 9 x 90lbs


COMMENTS

My back and biceps were killing me for days. I think it's from the pullup negatives (three secon decents). Face pulls done with a towel.

jkirkpatrick
12-29-2005, 07:12 PM
CHEST - December 15

Dumbbell bench: 12 x 60lbs; 10 x 60lbs; 8 x 60lbs
Dumbbell incline: 12 x 40lbs; 12 x 45lbs;14 x 45lbs
Cross overs: 6 x 6 x 6 x 40lbs

COMMENTS:

Gay. Pathetic.

jkirkpatrick
12-29-2005, 07:15 PM
CHEST - December 24

Barbell bench: 9 x 165lbs; 9 x 165lbs; 9 x 165lbs
Dumbbell incline: 8.5 x 70lbs; 7 x 70lbs; 5.5 x 70lbs - 8.5 x 50lbs (drop set)
Dumbbell flyes: 6 x 50lbs; 6 x 50lbs; 3.5 x 50lbs


COMMENTS:

Still gay. Strength on bench was coming before I did the volunteer stuff with Ryan. Now it's totally tanked.

jkirkpatrick
12-29-2005, 07:16 PM
Ditched the upper lower split. Back to WWB #1. Will see how long it takes to get back to where I was doing these lifts in October. Hopefully not too long.

jkirkpatrick
12-30-2005, 09:56 AM
CHEST/BACK

Flat Barbell Bench Press:
6 x 135lbs; 5 x 185lbs; 8 x 165lbs; 8 x 165lbs; 7 x 165lbs

Incline Dumbbell Press:
7 x 70lbs; 5.5 x 70lbs - 5 X 60lbs (drop set); 5 x 60lbs

Bench dips:
15 reps; 11 reps; 8 reps

Chin ups:
8; 6.5; 5
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
5 x 235lbs; 7 x 305lbs; 1 x 355lbs

Barbell Rows:
10 x 185lbs; 10 x 185lbs; 10 x 185lbs

Shrugs:
10 x 285lbs; 10 x 285lbs

COMMENTS

Lost a LOT of strength since October. Ryan's program was different and the change was good, but I'm not happy with the loss in my pressing. Maybe in another month or so I can get my lifts back to where they were, as bad as they are.

jkirkpatrick
01-01-2006, 07:48 PM
SHOULDERS, TRICEPS, BICEPS - December 31

Seated barbell military press:
7 x 115lbs; 9 x 135lbs; 6.5 x 145lbs; 6 X 145lbs
Seated dumbbell press:
10 x 60lbs; 7 x 60lbs
Standing side laterals:
10 x 20lbs; 10 x 20lbs
Front raises:
12 x 45lbs; 10 x 45lbs

Narrow grip bench press:
12 x 95lbs; 8 x 145lbs; 8 x 145lbs
Tricep pushdowns:
12.5 x 140lbs; 11 x 140lbs; 8 x 140lbs
Seated overhead extensions:
10 x 50lbs; 9 x 50lbs; 9 x 50lbs

Barbell curls:
11 x 95lbs; 8 x 95lbs
Standing hammer curls:
5.5 x 40lbs; 6 x 40lbs


COMMENTS

Triceps and shoulders coming back to where I was in October. Biceps sucked, but oh well.

jkirkpatrick
01-02-2006, 09:10 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 235lbs; 8 x 285lbs ; 8 x 305lbs ; 5 x 330lbs
Dumbbell lunges:
8 x 60lbs; 8 x 60lbs
Single leg calve raise:
13 x 80lbs; 11 x 80lbs; 15 x BW (no rest between sets)

COMMENTS

Tired with little energy.

jkirkpatrick
01-03-2006, 08:01 PM
CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 165lbs; 6 x 185lbs; 5 x 185lbs; 5 x 185lbs

Incline Dumbbell Press:
7.5 x 70lbs; 6.5 x 70lbs; 5.5 x 70lbs

Bench dips:
15 reps; 12 reps; 11 reps

Chin ups:
10; 8; 5
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
6 x 135lbs; 5 x 235lbs; 2 x 305lbs

Barbell Rows:
10 x 185lbs; 10 x 185lbs; 10 x 185lbs

Shrugs:
10 x 285lbs; 10 x 285lbs

COMMENTS

Bench coming back nicely. Very tired today and with legs only being yesterday (New Year's sure throws a kink in schedules), only went relatively light on deadlifts.

jkirkpatrick
01-05-2006, 10:45 PM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 5 x 145lbs; 5 x 145lbs; 5 X 145lbs; 5 x 145lbs; 5 x 145lbs
Seated dumbbell press:
10.5 x 60lbs; 9 x 60lbs; 7.5 x 60lbs
Standing side laterals:
9 x 25lbs; 9 x 25lbs
Front raises:
13 x 45lbs; 11 x 45lbs

Supersets (starting to get late):

Cambered bar curls/overhead extensions:
11 x 95lbs/6 x 85lbs; 9 x 95lbs/5 x 85lbs; 8 x 95lbs/9 x 75lbs
Tricep pushdowns/standing alternate hammer curls:
11 x 140lbs/8 x 40lbs; 11 x 140lbs/7 x 40lbs; 11 x 145lbs/ N/A



COMMENTS

Training after classes so I didn't get started until 9:40pm. Finished at 10:45pm. Supersets to save time. Happy with seated military press.

jkirkpatrick
01-07-2006, 10:24 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 235lbs; 10 x 285lbs; 10 x 285lbs; 10 x 285lbs; 10 x 285lbs; 10 x 285lbs
Dumbbell lunges:
10 x 60lbs; 8 x 60lbs
Ball hamstring thrusts:
15 reps, 9 reps
Single leg calve raise:
13 x 80lbs; 11 x 80lbs; 20 x BW (no rest between sets)

COMMENTS

Hamstring thrusts shown to me by Ryan. I like them for a change to the routine. Pure cramps from rep one, but still fun nonetheless.

jkirkpatrick
01-13-2006, 10:59 PM
CHEST/BACK - January 9th

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 7 x 185lbs; 6 x 185lbs; 5 x 185lbs; 5 x 185lbs

Incline Dumbbell Press:
11.5 x 60lbs; 8.5 x 60lbs; 6.5 x 60lbs

Decline Dumbbell Press:
10 x 60lbs; 8 x 60lbs; 6 x 60lbs

Chin ups:
10; 6.5; 6
foot on bench, not strong (yet) enough to do unassisted

Deadlifts:
6 x 135lbs; 5 x 235lbs; 2 x 305lbs; 1 x 355lbs; 1 x 355lbs

Barbell Rows:
10 x 185lbs; 10 x 185lbs; 9 x 185lbs

T-bar rows:
7 x 135lbs; 9 x 115lbs

COMMENTS

Make shift T-bar row with Olympic bar. Girlfriend stands on the other end to keep it from coming up. Grip gives out. Damn.

jkirkpatrick
01-13-2006, 11:05 PM
SHOULDERS, TRICEPS, BICEPS - January 11th

Seated barbell military press:
7 x 115lbs; 4 x 155lbs; 5 x 145lbs; 5 X 145lbs; 5 x 145lbs; 5 x 145lbs
Seated dumbbell press:
8.5 x 60lbs; 8.5 x 60lbs; 7.5 x 60lbs
Standing side laterals:
11 x 20lbs; 11 x 20lbs
Upright rows:
12 x 95lbs; 12 x 95lbs; 12 x 95lbs

NGBP:
12 x 95lbs; 8 x 145lbs; 6 x 145lbs;
Cambered bar curls/overhead extensions supersets:
10 x 65lbs/10 x 65lbs; 11 x 95lbs/8 x 85lbs; 10 x 95lbs/8 x 85lbs; 10 x 95lbs/8 x 85lbs
Tricep pushdowns/standing alternate hammer curls:
11 x 140lbs/8 x 40lbs; 11 x 140lbs/8 x 40lbs


COMMENTS

Tricep extensions better than before.

jkirkpatrick
01-13-2006, 11:12 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 235lbs; 20 x 285lbs; 8 x 315lbs; 7 x 315lbs; 8 x 315lbs; 11 x 315lbs
Dumbbell lunges:
15,9 x 60lbs; 10,8 x 60lbs
Ball hamstring thrusts:
11reps, 11 reps, 11 reps
Single leg calve raise:
17 x 80lbs; 12 x 80lbs; 17 x BW (no rest between sets)

COMMENTS

Dumbbell lunges is left leg sets, then right, followed by right leg, then left (for the second set). Squats felt good. Definite personal record there.

Built
01-14-2006, 04:43 PM
Your squats are totally hot.

WOW.

jkirkpatrick
01-15-2006, 06:35 PM
Thanks, Built. Squats are fun.

CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 7 x 185lbs; 6 x 185lbs; 5 x 185lbs; 5.5 x 185lbs

Incline Dumbbell Press:
5.5 x 80lbs; 4 x 80lbs; 8 x 60lbs

Incline Dumbbell Flye:
4.5 x 60lbs; 7.5 x 50lbs; 3.5 x 50lbs

Chin ups:
10; 9; 5.5
foot on bench, not strong (yet) enough to do unassisted

Straight Arm Pulldowns:
7.5 x 140lbs; 10 x 120lbs; 8.5 x 120lbs

Seated Cable Rows:
13 x 280lbs; 10 x 280lbs; 10 x 280lbs

COMMENTS

Changed it up a bit for ****s and giggles.

jkirkpatrick
01-18-2006, 06:33 PM
SHOULDERS, TRICEPS, BICEPS - January 18th

Seated barbell military press:
7 x 115lbs; 5 x 150lbs; 5 X 150lbs; 5 x 150lbs; 5 x 150lbs; 5 x 150lbs
Seated dumbbell press:
10.5 x 60lbs; 7 x 60lbs; 4.5 x 60lbs
Standing side laterals:
15 x 20lbs; 9 x 20lbs
Upright rows:
12 x 115lbs; 12 x 115lbs

NGBP:
12 x 115lbs; 10 x 145lbs; 8 x 145lbs; 7 x 145lbs
Cambered bar curls/overhead extensions supersets:
8 x 70lbs curl warmup; 10 x 105lbs/9 x 85lbs; 9 x 105lbs/8 x 85lbs; 10 x 105lbs/9 x 85lbs
Seated hammer decline curls:
9 x 40lbs; 7 x 40lbs


COMMENTS

Triceps are finally starting to show some strength progess. Seated militaries were not too bad. Lots of energy in me for some reason.

KevinStarke
01-18-2006, 06:46 PM
Awesome military pressing man.

jkirkpatrick
01-18-2006, 07:00 PM
Thanks, man. Weird how 155lbs felt too heavy and 145lbs felt too light. I mean, it's only a ten pound difference! Oh well. Things are going well and that's good for me.

Legs again tonight. Will post when done. Aiming for 3 x 20 x 250lbs. We will see.

KevinStarke
01-18-2006, 07:03 PM
Even 5 lbs can be a huge difference, good luck on the legs man 3x20x250 would be sick.

jkirkpatrick
01-18-2006, 09:04 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 235lbs; 20 x 250lbs; 20 x 250lbs; 20 x 250lbs;
Single leg calve raise:
17 x 80lbs; 12 x 80lbs; 17 x BW (no rest between sets)

COMMENTS

Squats felt good. My strength is still not back but I figured as much. More of a "burn" session than anything. Felt good. Felt sick. Good times all around.

jkirkpatrick
01-21-2006, 08:43 PM
CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 9 x 185lbs; 7 x 185lbs; 7 x 185lbs; 6 x 185lbs; 6 x 185lbs

Incline Dumbbell Press:
4.5 x 80lbs; 9 x 60lbs; 6.5 x 60lbs; 4.5 x 60lbs

Chin Uups:
10; 10; 8
foot on bench, not strong (yet) enough to do unassisted

Rack Pulls:
14 x 135lbs; 7 x 225lbs; 6 x 315lbs; 4 x 365lbs; 3 x 365lbs

Girlfriend phoned:
20 minutes long. Done.

COMMENTS

New best on bench (for reps). If things go well, I should be hitting 225lbs for reps by mid-March. Rack pulls - never done them before...I like them. We'll see how it affects me. Girlfriend phoned from out of province. Bad timing. Tried to do barbell rows after the phone call - no go.

bschatz88
01-22-2006, 10:44 AM
Fine work with the high volume squatting as well as the new bench PR!

KevinStarke
01-22-2006, 01:31 PM
Holy crap man you have awesome squat strength, congrats on the bench PR as well.

jkirkpatrick
01-23-2006, 08:12 PM
bschatz88: thanks, guy. The volume is decent, no doubt. Not nearly as taxing as doing heavier weights for less volume, but still a killer.

Kevin: your squat is very impressive. If I could do double my weight, I'd be a spectacle! (at least at the local gym where the cage is the designated curl station).


SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 5 x 150lbs; 5 X 150lbs; 5 x 150lbs; 5 x 150lbs; 7 x 150lbs
Seated dumbbell press:
10 x 60lbs; 8 x 60lbs
Standing side laterals:
15 x 20lbs; 9 x 20lbs
Upright rows:
12 x 115lbs; 12 x 145lbs

NGBP:
12 x 115lbs; 10 x 145lbs; 8 x 150lbs; 7 x 150lbs; 7 x 150lbs; 7 x 150lbs
Seated hammer decline curls:
6.5 x 50lbs; 5 x 50lbs; 4.5 x 50lbs
Cambered bar curls/overhead extensions supersets:
9 x 105lbs/7.5 x 85lbs; 7.5 x 105lbs/6.5 x 85lbs


COMMENTS

I'm happy with my tricep progress.

For those who read, I only have about 65 degrees total range of motion with my right arm and about 95 degrees total range on my left arm (see first post). From this you can see why my bench and tricep strength lags behind my other body parts. Full extension is not in the cards for me, so my tricep muscles are pretty small (arms are still 17.5" so I'm doing not too bad).

Military press was eeeeeeaaaaasssssy. Next session, I'll go for volume (see if my ego can take it) and two sessions from now I'll shoot for 155lbs on reps. I'll be very pleased if I can hit 225lbs on presses by this time next year.

jkirkpatrick
01-24-2006, 09:17 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 235lbs; 12 x 280lbs; 8 x 315lbs; 6 x 335lbs; 5 x 345lbs; 4 x 365lbs :strong:

SLDL:
10 x 135lbs; 9 x 205lbs; 8 x 235lbs; 8 x 235lbs

Single Calve Raise:
17, 13 x 60lbs; 13, 10 x 60lbs (no rest between sets)

COMMENTS

Squats felt solid. Had I a spotter, I would have gone for another rep on the last three sets, or I would've shot for 1 x 380lbs. Time...in time.

jkirkpatrick
01-24-2006, 09:34 PM
SQUAT, PROGRESS CHECK:

August 26, 2005:
13 x 135lbs; 10 x 185lbs; 10 x 215lbs; 7 x 245lbs; 7 x 245lbs

January 24, 2006:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 235lbs; 12 x 280lbs; 8 x 315lbs; 6 x 335lbs; 5 x 345lbs; 4 x 365lbs

:hump:

jkirkpatrick
01-26-2006, 10:38 PM
CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 10 x 165lbs; 9 x 165lbs; 8 x 165lbs; 7 x 165lbs; 6 x 165lbs

Incline Dumbbell Press:
7.5 x 70lbs; 6 x 70lbs; 9 x 60lbs; 7.5 x 60lbs; 6.5 x 60lbs

Chin Ups:
10; 10; 8; 8
foot on bench, not strong (ever?) enough to do full reps unassisted

Rack Pulls:
10 x 135lbs; 7 x 225lbs; 4 x 315lbs; 4 x 315lbs

Barbell row/barbell shrug superset:
12, 12 x 135lbs; 12, 12 x 135lbs; 12, 12 x 135lbs;

COMMENTS

Very fatigued from squats still. My whole body is still in recovery. Lighter weights as I just didn't have it in me tonight (no energy at all). Oh well. Still a blast!!!

jkirkpatrick
01-29-2006, 08:38 PM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 10 x 135lbs; 9 X 135lbs; 7.5 x 135lbs
Seated dumbbell press:
7.5 x 60lbs; 7 x 60lbs
Standing side laterals:
12 x 15lbs; 12 x 15lbs
Upright rows:
14 x 135lbs; 14 x 135lbs

NGBP:
12 x 115lbs; 10 x 145lbs; 8 x 160lbs; 7 x 160lbs; 7 x 160lbs; 6 x 160lbs
Seated hammer decline curls:
6 x 50lbs; 5 x 50lbs; 5 x 50lbs


COMMENTS

Not too much time tonight, hence only one exercise for triceps and biceps. Shoulder press felt good - failed on the last rep of the last set. Not nearly as much energy as the last time I did this session. If energy keeps going down, I might take a week off. We'll see how things go next week.

imageD
01-29-2006, 08:44 PM
let me borrow some of your leg strength please...I'll give it back in due time

jkirkpatrick
01-30-2006, 07:54 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 225lbs; 20 x 250lbs; 20 x 250lbs; 20 x 250lbs

COMMENTS

Nothing left. Energy tank totally depleted. Squats were HARD. Tried a SLDL but just nothing there.

KevinStarke
01-30-2006, 08:00 PM
Dear god thats alot of volume with squats.

jkirkpatrick
02-01-2006, 07:21 AM
Yeah, that was a lot of squats! Just wanted to see if I could do it so close to my maximums. I'll be going back to more moderate levels of squatting next time.

Tonight is chest and back. I think I'll go for 5 x 5 on rows at around 225lbs.

KevinStarke
02-01-2006, 07:25 AM
high volume is high volume but 132 reps of squats? Hit chest and back hard man!

jkirkpatrick
02-01-2006, 04:56 PM
True enough, but with my joints, it takes a bit to loosen up. The 135lbs are easy sets and by the time I'm done, I'm as loose as I'll ever get (I stretch between sets as well).

I don't really count those sets as anything other than warmups.

KevinStarke
02-01-2006, 07:09 PM
One hell of a warmup man ace job.

jkirkpatrick
02-01-2006, 08:01 PM
Thanks for the kudos, guy. :thumbup:

CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 8 x 185lbs; 7 x 185lbs; 6 x 185lbs; 6 x 185lbs; 6 x 185lbs

Incline Dumbbell Press:
6 x 80lbs; 4 x 80lbs; 8.5 x 60lbs

Chin Ups:
10; 8; 8
foot on bench, not strong (ever?) enough to do full reps unassisted

Rack Pulls:
10 x 135lbs; 7 x 225lbs; 4 x 315lbs; 4 x 315lbs; 3 x 345lbs

Barbell row
5 x 225lbs; 5 x 225lbs; 5 x 225lbs; 5 x 225lbs; 5 x 225lbs


COMMENTS

Felt good. Sex before workout depletes energy too much, though. Save sex for later. Energy coming back by the time rackpulls came up.

jkirkpatrick
02-05-2006, 10:34 AM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 5 x 155lbs; 5 X 155lbs; 5 x 155lbs; 5 x 155lbs; 4.5 x 155lbs

Standing side laterals/upright rows superset:
12 x 15lbs/12 x 135lbs; 12 x 15lbs/12 x 135lbs

Incline skullcrushers/standing hammer curls superset:
8 x 85lbs/10 x 40lbs; 15 x 65lbs/8 x 40lbs, 10 x 75lbs/8 x 40lbs

Tricep pushdown/barbell curl superset:
14 x 140lbs/9 x 90lbs; 12 x 140lbs/8 x 90lbs


COMMENTS

Not enough time to get things done. Pleased with military pressing, but that's about it. Tried doing 155lbs on January 11th and I managed four reps for 155lbs. Progress is coming along nicely.

KevinStarke
02-05-2006, 12:03 PM
Awesome PR's on the MP man killed it

jkirkpatrick
02-05-2006, 10:29 PM
Yeah, nailed that **** good, except the last set...piss me off! :)

LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 225lbs; 10 x 275lbs; 8 x 315lbs; 4 x 335lbs; 5 x 335lbs

SLDL:
10 x 135lbs; 8 x 195lbs; 7 x 245lbs; 7 x 245lbs

Single Calve Raise:
[13, 13 x 60lbs to 10,9 x 60lbs to 9,8 x 40lbs to 10x BW] x 2 sets


COMMENTS

Squats were not totally there. Just didn't have it in me to go full out. So I went hard on SLDL, but I probably still have a good one or two reps left in me. Calves are still sore. Good stuff all around.

KevinStarke
02-05-2006, 10:41 PM
great squatting man, awesome PR's on the SLDLS too

jkirkpatrick
02-07-2006, 08:05 PM
Thanks for the props, Kevin. Always nice to hear good comments on progress! :D

CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 6 x 200lbs; 6 x 200lbs; 6 x 200lbs; 5 x 200lbs; 5 x 200lbs :strong:
Incline Dumbbell Flye:
8 x 50lbs; 5.5 x 50lbs; 10 x 40lbs

Chin Ups:
10; 8; 7
foot on bench, not strong (ever?) enough to do full reps unassisted
Pulldowns:
10 x 210lbs; 10 x 210lbs; 10 x 210lbs

Barbell Row
5 x 225lbs; 5 x 225lbs; 5 x 225lbs
Seated Cable Rows:
12 x 345lbs; 10 x 345lbs; 10 x 345lbs drop set to 10 x 225lbs


COMMENTS

Personals on bench. Felt real good and strong. Triceps still killing me from shoulders and arms and I could definitely feel them on the bench. Very happy to be finally repping 200lbs. I should be able to (finally) do one bench at my own bodyweight! Goal for repping 225lbs is getting clearer.

Back session good on horizontal plain, not so good on vertical. Oh well, one of these days.....

KevinStarke
02-07-2006, 09:18 PM
Hell yah man strength is looking good. You'll be repping 2 plates before you know it.

jkirkpatrick
02-10-2006, 08:03 PM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 10 x 135lbs; 10 X 135lbs; 10 x 135lbs
Seated military press:
8.5 x 60lbs; 6.5 x 60lbs
Standing side laterals:
12 x 135lbs; 12 x 15lbs

Incline skullcrushers/standing hammer curls superset:
10 x 85lbs/9 x 40lbs; 9 x 85lbs/9 x 40lbs; 8 x 85lbs/9 x 40lbs
Tricep pushdown/barbell curl superset:
9 x 160lbs/5 x 115lbs; 9 x 160lbs/5 x 115lbs; 8 x 160lbs/4 x 115lbs


COMMENTS

Triceps are definitely getting stronger. About time! Light shoulder day, felt good.

jkirkpatrick
02-11-2006, 04:50 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 225lbs; 10 x 275lbs; 10 x 275lbs
SLDL:
10 x 135lbs; 8 x 185lbs; 8 x 245lbs; 8 x 245lbs; 10 x 245lbs

Single Calve Raise:
[19, 18 x 60lbs to 12,10 x 60lbs to 12,10 x 40lbs to 14 x BW] x 2 sets


COMMENTS

Going to start trying to do heavy squats, light hamstrings, alternating with light squats, heavy hamstrings. Today was light squats, heavy hamstrings.

jkirkpatrick
02-15-2006, 12:10 PM
CHEST/BACK - Feb 13th

Barbell bench / barbell row superset:
10/10 x 135lbs; 10/10 x 135lbs; 10/10 x 185lbs; 10/10 x 185lbs; 10/10 x 155lbs; 9/10 x 155lbs; 9/10 x 155lbs

COMMENTS:

Only 20 minutes to work out due to tight scheduling. About a minute rest between sets.

jkirkpatrick
02-16-2006, 10:28 PM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 5 x 155lbs; 5 x 155lbs; 5 x 155lbs; 5 x 155lbs; 8 x 155lbs
Standing side laterals:
15 x 20lbs; 11 x 20lbs

Incline skullcrushers/seated hammer curls superset:
13 x 85lbs/8 x 50lbs; 10 x 85lbs/7 x 50lbs; 9 x 85lbs/6 x 50lbs
Tricep pushdown/barbell curl superset:
9 x 160lbs/12 x 95lbs; 9 x 160lbs/9 x 95lbs


COMMENTS

Lots of energy tonight. Felt strong all in all.

jkirkpatrick
02-18-2006, 03:06 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 225lbs; 10 x 275lbs; 7 x 315lbs; 4 x 335lbs; 5 x 365lbs; 5 x 390lbs; 12 x 225lbs
SLDL:
11 x 135lbs; 10 x 185lbs; 810 x 185lbs; 10 x 185lbs
Single Calve Raise:
[18, 15, 13 x 60lbs x 14 x BW] x 2 sets


COMMENTS

Today was heavy squat day. Used up all my Olympic weights on the PR :D . All my friggin' weights! SLDL were good, but still could feel them pretty good. Nothing left in my calves by the time I got to the single calve raise.

DGabe24
02-18-2006, 03:10 PM
Very solid workouts, when you hit the weights ou really hit em hard :thumbup: Keep up the good workouts, and I really like your split too might try it out myself.

KevinStarke
02-18-2006, 03:49 PM
Damn man 5x390. Very awesome PR.

jkirkpatrick
02-18-2006, 10:15 PM
Thanks you guys. Definitely a good day for me!

DGabe24 - my split is pretty much WWB #1 every six days (except today was seven).

jkirkpatrick
02-20-2006, 03:41 PM
CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs
Incline Dumbbell Press:
7 x 80lbs; 6 x 80lbs
Incline Dumbbell Flye:
12 x 40lbs; 12 x 40lbs; 12 x 40lbs

Chin Ups:
10; 10; 8
foot on bench, not strong (ever?) enough to do full reps unassisted
Pulldowns:
12 x 210lbs; 12 x 210lbs; 12 x 210lbs

Barbell Row:
7 x 200lbs; 7 x 200lbs; 8 x 200lbs
Seated Cable Rows:
12 x 350lbs; 12 x 300lbs; 9 x 350lbs


COMMENTS

Bench was difficult.

jkirkpatrick
02-22-2006, 12:12 PM
PROGRESS CHECK:

August 22, 2005:
Flat Barbell Bench Press:
5 x 135; 6 x 165; 4 x 165

February 20, 2006:
Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs

jkirkpatrick
02-22-2006, 08:32 PM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 12 x 135lbs; 10 x 135lbs; 8 x 135lbs
Arnold's:
10 x 40lbs; 9.5 x 40lbs; 9 x 40lbs

Incline skullcrushers/seated hammer curls superset:
13 x 85lbs/8 x 50lbs; 10 x 85lbs/7 x 50lbs; 10 x 85lbs/6 x 50lbs
Tricep pushdown/barbell curl superset:
10 x 160lbs/5 x 115lbs; 9 x 160lbs/5 x 115lbs; 9 x 160lbs/4.5 x 115lbs


COMMENTS

Light shoulder day. Not much energy. Not too sure if I like Arnold's or not. I'll give them a couple of more sessions yet.

jkirkpatrick
02-23-2006, 06:31 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 15 reps x 225lbs; 15 reps x 225lbs; 15 reps x 225lbs
SLDL:
11 x 135lbs; 10 x 185lbs; 10 x 245lbs; 10 x 245lbs; 10 x 245lbs; 8 x 245lbs
Single Calve Raise:
[18, 15 x 50lbs x 20 x BW] x 2 sets


COMMENTS

Today was heavy ham day. Hard on the SLDL.

jkirkpatrick
02-25-2006, 08:37 PM
CHEST/BACK

Flat Barbell Bench Press:
10 x 135lbs; 10 x 135lbs; 5 x 205lbs; 3 x 225lbs; 2 x 235lbs; 1 x 245lbs; 1 x 255lbs (missed)
Flat Dumbbell Press:
8 x 70lbs; 5.5 x 70lbs; 7 x 70lbs

Chin Ups:
10; 9; 8
foot on bench, not strong (ever?) enough to do full reps unassisted
Pulldowns:
12 x 210lbs; 12 x 210lbs
Seated Cable Rows:
10 x 350lbs; 10 x 350lbs; 13 x 300lbs

COMMENTS

Only five days rest from last chest/back (used to a six day rotation). Bench went up real slick. Wasn't going to max out today, but it was going up so nice that I figured I'd give it a shot. Tried for (almost) bodyweight - would've had it had I not done the previous attempts (the BW was an afterthought, not the ultimate goal). Sex: ten minutes before workout. Didn't sap as much energy as I thought it would.

jkirkpatrick
02-28-2006, 09:54 PM
SHOULDERS, TRICEPS, BICEPS

Seated barbell military press:
7 x 115lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs
Side laterals superset with upright rows:
15 x 20lbs/12 x 135lbs; 12 x 20lbs/12 x 135lbs

Incline skullcrushers/seated hammer curls superset:
7 x 85lbs/7 x 50lbs; 7 x 85lbs/6 x 50lbs; 9 x 85lbs/6 x 50lbs
Tricep pushdown/dumbbell concentration superset:
14 x 120lbs/10 x 40lbs; 12 x 120lbs/10 x 40lbs

COMMENTS

Triceps had no energy. Felt strong on the military press.

jkirkpatrick
03-01-2006, 08:16 PM
LEGS

Squat:
20 reps x 135lbs; 20 reps x 135lbs; 20 reps x 135lbs; 12 reps x 225lbs; 8 x 275lbs; 7 x 315lbs; 7 x 335lbs; 7 x 335lbs; 6 x 345lbs
SLDL:
10 x 135lbs; 10 x 185lbs; 10 x 185lbs; 10 x 185lbs

Single Calve Raise:
16, 17 x 80lbs; 15, 15 x 80lbs; 10, 10 x BW


COMMENTS

Heavy squats, light hamstrings.

Starting Built's routine in about three days.

jkirkpatrick
03-05-2006, 09:38 PM
HORIZONTAL PUSH/PULL

Barbell rows (3 minute rest):
8 X 135lbs; 8 x 135lbs; 5 x 200lbs; 5 x 200lbs; 5 x 200lbs; 5 x 200lbs; 5 x 200lbs
Seated cable rows (2 minute rest):
11 x 300lbs; 10 x 300lbs; 10 x 300lbs;
Flat bench press (3 minute rest):
30 x bar; 10 x 135lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs
Incline dumbbell press (2 minute rest):
12 x 60lbs; 7 x 60lbs; 6 x 60lbs
Standing single calve raise (30 second rest):
15 x BW; 11,12 x 60lbs; 11,11 x 60lbs

COMMENTS:

Focus more on ROM with this new routine and "peak contraction". Some movements should go down, like dumbbell press. Adding rest time between sets to give me a better indicator of progression. Calves still sore from last workout.

Very fatigued. Easier to focus on two back movements per session than four back movements as in my previous routine.

jkirkpatrick
03-06-2006, 08:24 PM
QUAD DOMINANT LEGS

Squats (3 minutes):
20 x 135lbs; 20 x 135lbs; 20 x 135lbs; 10 x 225lbs; 6 x 275lbs; 6 x 275lbs; 6 x 275lbs; 6 x 275lbs

SLDL (2 minutes):
10 x 135lbs; 10 x 135lbs; 10 x 135lbs;

Seated decline hammer curl (2 minutes):
20 x 15lbs; 6 x 55lbs; 6.5 x 50lbs; 5.5 x 50lbs
Standing dumbbell curls (2 minutes):
10 x 40lbs; 10 x 40lbs


COMMENTS:

Focus more on ROM with squats. Knees kind of sore so I didn't push it too much. Next week I'll add another quad movement. Just didn't want to put undue stress on my knees today. Elbows felt good so I went hard on hammer curls (for me anyways). Edits: time.

jkirkpatrick
03-08-2006, 09:11 PM
VERTICAL PUSH/PULL

Pull up negatives (3 minute rest):
5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 35lbs; 12 x 85lbs; 10 x 105lbs; 9 x 105lbs
Seated military press (3 minute rest):
20 x bar; 7 x 115lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs
Standing side laterals (2 minute rest):
15 x 20lbs; 12 x 20lbs
Single calve raise (30 second rest):
25, 15, 10, 10 x BW; 20, 15 x BW

COMMENTS:

Military press much harder after doing negatives and pullovers. Finding range and weight on pullovers. Calves still toast from last workout so no extra weight added to raises.

jkirkpatrick
03-09-2006, 11:26 PM
HAMSTRING DOMINANT LEGS

Squats (2 minutes):
20 x 135lbs; 20 x 135lbs; 20 x 135lbs
SLDL (3 minutes):
10 x 135lbs; 10 x 185lbs; 8 x 250bs; 8 x 250bs; 6 x 250bs; 5 x 250bs;

Skull crushers (3 minutes):
25 x 35lbs; 15 x 55lbs; 9 x 95lbs; 8 x 95lbs; 6 x 95lbs; 7 x 95lbs
Tricep pushdowns (2 minutes):
10 x 160lbs; 8x 160lbs


COMMENTS:

SLDL are fun. Still need more warmup for my elbows.

jkirkpatrick
03-15-2006, 08:57 PM
HORIZONTAL PUSH/PULL - March 12th

Barbell rows (3 minute rest):
8 X 135lbs; 8 x 135lbs; 5 x 200lbs; 5 x 200lbs; 5 x 200lbs; 5 x 200lbs; 5 x 200lbs
Seated cable rows (2 minute rest):
11 x 300lbs; 10 x 300lbs; 10 x 300lbs
Flat bench press (3 minute rest):
30 x bar; 10 x 135lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs
Incline dumbbell flye (2 minute rest):
8 x 60lbs; 8 x 50lbs; 7 x 50lbs
Standing single calve raise (30 second rest):
15 x BW; 19,19 x 50lbs; 16,16 x 50lbs


QUAD DOMINANT LEGS - March 13th

Squats (3 minutes):
20 x 135lbs; 20 x 135lbs; 20 x 135lbs; 10 x 225lbs; 9 x 275lbs; 9 x 275lbs; 9 x 275lbs; 9 x 275lbs
SLDL (2 minutes):
10 x 135lbs; 10 x 135lbs; 10 x 135lbs;
Seated decline hammer curl (2 minutes):
20 x 15lbs; 7 x 55lbs; 6 x 55lbs; 7 x 50lbs
Standing dumbbell curls (2 minutes):
10 x 40lbs; 10 x 40lbs

COMMENTS


Still focusing on going as low as possible with squats. Getting better. Will keep the weight at 275lbs for a couple of more sessions before bumping back up to 300lbs+.


VERTICAL PUSH/PULL - today

Pull up negatives (3 minute rest):
5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 35lbs; 12 x 85lbs; 10 x 105lbs; 9 x 105lbs
Seated military press (3 minute rest):
20 x bar; 7 x 115lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs; 5 x 160lbs
Standing side laterals (2 minute rest):
15 x 20lbs; 12 x 20lbs
Single calve raise (30 second rest):
15,15 x BW; 15, 15 x 45lbs; 16,16 x 45lbs

COMMENTS:

Military press very hard. Next week will go lighter for more reps. Same on bench day.

jkirkpatrick
03-16-2006, 10:14 PM
HAMSTRING DOMINANT LEGS

Squats (2 minutes):
20 x 135lbs; 20 x 135lbs; 20 x 135lbs
SLDL (3 minutes):
10 x 135lbs; 10 x 185lbs; 6 x 255lbs; 6 x 255lbs; 6 x 255lbs; 6 x 255lbs; 6 x 255lbs

Skull crushers (3 minutes):
30 x 35lbs; 15 x 55lbs; 9 x 95lbs; 7 x 95lbs; 7 x 95lbs; 7 x 95lbs
Tricep pushdowns (2 minutes):
10 x 140lbs; 10 x 140lbs; 10 x 140lbs

COMMENTS:

SLDL were good. A little loose on the form on the last set so I'll probably knock it down 20lbs and concentrate more on form. Elbows still bothering me. Might combine biceps and triceps on one leg day with supersets.

jkirkpatrick
03-19-2006, 03:00 PM
HORIZONTAL PUSH/PULL

Barbell rows (2 minute rest):
8 X 135lbs; 8 x 135lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs
Seated cable rows (2 minute rest):
15 x 300lbs; 11 x 300lbs; 10 x 300lbs
Flat bench press (3 minute rest):
30 x bar; 10 x 135lbs; 8 x 185lbs; 8 x 185lbs; 7 x 185lbs; 7 x 185lbs; 6 x 185lbs
Incline dumbbell flye (2 minute rest):
12 x 40lbs; 10 x 40lbs
Standing single calve raise (30 second rest):
15 x BW; 14,14x 50lbs; 13,13 x 50lbs; 13,13 x 50lbs; 13,13 x BW


COMMENTS:

Lighter day on press to change things up. Will go back to 5 x 5 next week.

jkirkpatrick
03-20-2006, 08:36 PM
QUAD DOMINANT LEGS

Squats (3 minutes):
20 x 135lbs; 20 x 135lbs; 20 x 135lbs; 10 x 225lbs; 9 x 275lbs; 9 x 275lbs; 9 x 275lbs; 9 x 275lbs
Barbell hack squats (2 minutes):
9 x 185lbs; 7 x 185lbs; 7 x 185lbs

Seated incline hammer curl (2 minutes):
25 x 10lbs; 7 x 40lbs; 8.5 x 50lbs; 6 x 50lbs; 6 x 50lbs
Standing dumbbell curls (2 minutes):
9 x 40lbs; 9 x 40lbs


COMMENTS:

Knees can't handle squatting twice a week so for the next little bit it's only quads, then only hamstrings with no anxillary movements for either. Should be a-okay. Arms are starting to feel fatigued from the upper body going twice a week. Still feeling strong on isolation, though. Jacked up the warmup reps to try to really loosen up my elbows before the working sets. Right now they feel pretty good. We'll see how they hold out.

jkirkpatrick
03-22-2006, 07:24 PM
VERTICAL PUSH/PULL

Pull up negatives (2 minute rest):
5 reps; 5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 35lbs; 12 x 85lbs; 10 x 105lbs; 8 x 105lbs

Seated military press (2 minute rest):
20 x bar; 7 x 115lbs; 8 x 135lbs; 8 x 135lbs; 8 x 135lbs; 8 x 135lbs; 10 x 135lbs
Standing side laterals (2 minute rest):
20 x 20lbs; 15 x 20lbs

Single calve raise (30 second rest):
15,15 x BW; 14,14 x 40lbs; 14,16 x 40lbs

COMMENTS:

Military press very easy. Went up with hardly any effort at all. Next week will a little heavier, but still for high reps. Maybe not so many sets...same with side laterals.

jkirkpatrick
03-23-2006, 09:17 PM
HAMSTRING DOMINANT LEGS

SLDL (2 minutes):
10 x 135lbs; 10 x 135lbs; 8 x 205lbs; 12 x 205lbs; 10 x 205lbs
Ball thrusts::redface:
14 reps; 10 reps

Skull crushers (2 minutes):
30 x 35lbs; 15 x 55lbs; 10.5 x 95lbs; 8 x 95lbs; 12 x 75lbs; 9 x 75lbs
Tricep pushdowns (2 minutes):
10 x 140lbs; 10 x 140lbs; 10 x 140lbs

COMMENTS:

SLDL were good. Good work on hamstrings for sure. Elbows still tweaking so I'll stay at 75lbs and go for strict form and slower reps. We'll see how it goes.

jkirkpatrick
03-26-2006, 04:02 PM
HORIZONTAL PUSH/PULL

Barbell rows (2 minute rest):
8 X 135lbs; 8 x 135lbs; 12 x 185lbs; 10 x 185lbs; 8 x 185lbs; 8 x 185lbs; 7 x 185lbs; 6 x 185lbs
Rack pulls(2 minute rest):
8 x 225lbs; 6 x 295lbs; 5 x 345lbs
Flat bench press (3 minute rest):
30 x bar; 10 x 135lbs; 10 x 185lbs; 8 x 185lbs; 8 x 185lbs; 7 x 185lbs; 6 x 185lbs
Incline dumbbell flye (2 minute rest):
8 x 40lbs; 10 x 50lbs; 8 x 50lbs
Standing single calve raise (30 second rest):
15 x BW; 14,14x 50lbs; 16,16 x 50lbs; 11,11 x 50lbs; 15 x BW


COMMENTS:

Staying with lighter flat bench for a bit. Weakest part of the movement is on tricep extension (or lack thereof in my case).

jkirkpatrick
03-27-2006, 07:43 PM
QUAD DOMINANT LEGS

Squats (3 minutes):
20 x 135lbs; 20 x 135lbs; 15 x 135lbs; 10 x 225lbs; 9 x 275lbs; 9 x 275lbs; 9 x 275lbs; 9 x 275lbs
Barbell hack squats (2 minutes):
9 x 185lbs; 8 x 185lbs; 6 x 185lbs

Seated incline hammer curl (2 minutes):
25 x 10lbs; 7 x 40lbs; 7 x 40lbs; 4.5 x 60lbs
Standing dumbbell curls (2 minutes):
10 x 40lbs; 10 x 40lbs


COMMENTS:

Too hard doing squats the day after rack pulls. Will have to remember that.

jkirkpatrick
03-29-2006, 07:27 PM
VERTICAL PUSH/PULL

Pull up negatives (2 minute rest):
5 reps; 5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 35lbs; 12 x 85lbs; 10 x 105lbs; 10 x 105lbs (assissted on last rep)

Seated military press (2 minute rest):
20 x bar; 7 x 115lbs; 10 x 150lbs; 8.5 x 150lbs; 6.5 x 150lbs
Standing side laterals (2 minute rest):
10 x 20lbs; 10 x 25lbs; 10 x 25lbs

Single calve raise (30 second rest):
nil

COMMENTS:

Military press challenging. Two months ago I was (just) doing 150lbs for 5 x 5. Pleased with the progress. Side laterals starting to catch up. I could actually feel these after my sets. Calves starting to weaken - maybe too much for them? Anyways, gave them the day off.

jkirkpatrick
03-30-2006, 10:11 PM
HAMSTRING DOMINANT LEGS

SLDL (2 minutes):
nil
Ball thrusts:
nil

CGBP (3 minutes):
45 x bar; 12 x 115lbs; 10 x 135lbs; 9 x 175lbs; 8 x 175lbs; 8 x 175lbs
Skull crushers (2 minutes):
12 x 85lbs; 10 x 85lbs; 9 x 85lbs
Bench dips (2 minutes):
20 reps; 20 reps; 20 reps

COMMENTS:

Lower back has been pretty sore the past couple of weeks (crappy chairs at client's) so I skipped SLDL to give my back a rest. Changed up triceps for the hell of it. Speed reps on the bench dips.

jkirkpatrick
04-02-2006, 04:42 PM
HORIZONTAL PUSH/PULL

Barbell rows (2 minute rest):
8 x 135lbs; 8 x 135lbs; 12 x 185lbs; 11 x 185lbs; 10 x 185lbs; 9 x 185lbs
Cable rows (2 minute rest):
15 x 300lbs; 10 x 300lbs; 11 x 300lbs drop set 11 x 180lbs

Flat bench press (3 minute rest):
30 x bar; 10 x 135lbs; 8 x 195lbs; 7 x 195lbs; 6 x 195lbs; 6 x 195lbs
Flat dumbbell bench (2 minute rest):
12 x 60lbs; 11 x 60lbs; 9 x 60lbs
Incline dumbbell flye (2 minute rest):
11 x 40lbs; 10 x 40lbs; 8 x 40lbs

Standing single calve raise (30 second rest):
15 x BW; 15,15x 50lbs; 15,15 x 50lbs; 12,12 x 50lbs; 12,11 x BW

Various core


COMMENTS:

Girlfriend using 5lbs othewise flat dumbbell bench would be 70lbs.

jkirkpatrick
04-03-2006, 09:17 PM
QUAD DOMINANT LEGS

Squats (3 minutes):
20 x 135lbs; 20 x 135lbs; 15 x 135lbs; 10 x 225lbs; 9 x 275lbs; 9 x 275lbs; 6 x 295lbs; 6 x 295lbs

Seated incline hammer curl (2 minutes):
25 x 10lbs; 5 x 40lbs; 8 x 40lbs; 8 x 40lbs; 8 x 40lbs
Standing dumbbell curls (2 minutes):
8 x 40lbs; 10 x 40lbs


COMMENTS:

Took it easy on bicep movements; easy breazy.

jkirkpatrick
04-05-2006, 07:36 PM
VERTICAL PUSH/PULL

Pull up negatives (2 minute rest):
5 reps; 5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 35lbs; 12 x 85lbs; 8 x 105lbs; 8 x 105lbs; 8 x 105lbs
Seated military press (3 minute rest):
20 x bar; 7 x 115lbs; 5 x 165lbs; 5 x 165lbs; 5 x 165lbs; 5 x 165lbs; 5 x 165lbs
Standing side laterals (2 minute rest):
12 x 20lbs; 8 x 30lbs; 8 x 30lbs

Various core


COMMENTS:

Going to drop calves on this day. Cycling coming up soon so they'll get worked anyways. Felt real good on shoulders.

jkirkpatrick
04-05-2006, 07:39 PM
600th post for diet update. Didn't hit 280lbs, came close, but not quite. Time to trim the diet up and see if I can get down to a nice tight 250lbs. Riding will help, but need to stay heavy with weights.

jkirkpatrick
04-08-2006, 03:55 PM
BIKE RIDE

Last ride of last year, November 10, 2005 (hell on wheels):

Distance: 34.97 km
Average speed: 26.1 km/hour
Maximum speed: 61.8 km/hour
Riding time: 1:20:16


First ride of the season, April 8, 2006 (molasses on wheels):

Distance: 20.27 km
Average speed: 24.1 km/hour
Maximum speed: 50.9 km/hour
Riding time: 0:50:28

jkirkpatrick
04-09-2006, 04:34 PM
HORIZONTAL PUSH/PULL

Barbell rows (2 minute rest):
8 x 135lbs; 8 x 135lbs; 12 x 185lbs; 11 x 185lbs; 10 x 185lbs; 10 x 185lbs
Cable rows (2 minute rest):
15 x 300lbs; 11 x 300lbs; 11 x 300lbs

Flat bench press (3 minute rest):
30 x bar; 10 x 135lbs; 6 x 205lbs; 6 x 205lbs; 5 x 205lbs; 6 x 205lbs; 5 x 205lbs
Flat dumbbell bench (2 minute rest):
12 x 60lbs; 8.5 x 60lbs; 9 x 60lbs
Incline dumbbell flye (2 minute rest):
7 x 40lbs; 6 x 40lbs; 7 x 40lbs

Standing single calve raise (30 second rest):
15 x BW; 12,12 x 50lbs; 8,8 x 50lbs; 8,8 x 50lbs

Various core


COMMENTS:

Deliberate failure on calves at 8 reps from here on out (slow). Calves still tired from yesterday's ride.

jkirkpatrick
04-10-2006, 08:28 PM
QUAD DOMINANT LEGS

Squats (3 minutes):
20 x 135lbs; 15 x 135lbs; 15 x 135lbs; 20 x 225lbs; 20 x 225lbs; 20 x 225lbs;

Standing barbell curl (3 minutes):
25 x 45lbs; 7 x 95lbs; 8 x 115lbs; 6 x 115lbs
Standing hammer curls (2 minutes):
8 x 40lbs; 11 x 40lbs


COMMENTS:

Decreased warmup sets on squats to 15 reps. Three sets of 20 were not a PR - did 250lbs a couple of months ago. However, since first ride was only two days ago, my legs were pretty tired.

Everybody's a curl jockey once in a while. Gone up from a PR of 5 x 115lbs to the above. I attribute it to Baby Got Back routine.

:strong:

Sensei
04-10-2006, 10:12 PM
Nice job with those squats!

jkirkpatrick
04-11-2006, 10:41 AM
Thanks, Sensei! I LOVE squats. By far, my most enjoyable exercise.

jkirkpatrick
04-11-2006, 07:49 PM
BIKE RIDE

Second ride, April 11, 2006 (ass break-in period still):

Distance: 21.44 km
Average speed: 24.6 km/hour
Maximum speed: 60.5 km/hour
Riding time: 0:52:09


Supposed to be a recovery ride....obviously not! My quads are KILLING me. With yesterday's workout and today's ride, I am spent.

Future reference - odometer reading as of April 8, 2006 - 680km

jkirkpatrick
04-12-2006, 07:10 PM
VERTICAL PUSH/PULL

Pull up negatives (2 minute rest):
5 reps; 5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 35lbs; 12 x 85lbs; 8 x 105lbs; 8 x 105lbs; 8 x 105lbs

Seated military press (3 minute rest):
20 x bar; 7 x 115lbs; 8 x 150lbs; 7 x 150lbs; 7 x 150lbs
Standing side laterals (2 minute rest):
12 x 20lbs; 10 x 25lbs; 10 x 25lbs

Various core


COMMENTS:

Shoulders weak today. Overall pretty weak. Attribute it to my diet - calories are down slightly (purposefully). Oh well. Legs still pretty tired, not sore, just tired.

jkirkpatrick
04-13-2006, 08:44 PM
HAMSTRING DOMINANT LEGS

SLDL (2 minutes):
10 x 135lbs; 10 x 185lbs; 10 x 185lbs; 10 x 185lbs; 10 x 185lbs; 7 x 255lbs

CGBP (3 minutes):
25 x bar; 15 x 95lbs; 8 x 115lbs; 6 x 185lbs; 6 x 185lbs; 6 x 185lbs; 7 x 185lbs
Skull crushers (2 minutes):
12 x 85lbs; 10 x 85lbs; 9 x 85lbs

COMMENTS:

Haven't done SLDL in almost a month. Back feels a-okay, but I thought I should take it easy for the first workout. No direct tricep work for a while; strength has increased.

jkirkpatrick
04-14-2006, 04:58 PM
BIKE RIDE

Third ride, April 14, 2006 (ass now broken in):

Distance: 31.24 km
Average speed: 17.8 km/hour
Maximum speed: 57.4 km/hour
Riding time: 1:45:18


Went with Nolan from work. Good ride all in all. Could feel it in my hamstrings from yesterday's SLDL. 20 celcius and a bit breezy.;

jkirkpatrick
04-16-2006, 09:57 AM
BIKE RIDE

Distance: 19.33 km
Average speed: 21.4 km/hour
Maximum speed: 49.0 km/hour
Riding time: 0:54:03


Ride with girlfriend so a bit slower. Temperature was 9 degrees Celcius.

jkirkpatrick
04-17-2006, 07:51 PM
HORIZONTAL PUSH/PULL April 16, 2006

Barbell rows (1.5 minute rest):
8 x 135lbs; 8 x 135lbs; 10 x 185lbs; 10 x 185lbs; 10 x 185lbs; 10 x 185lbs
One arm dumbbell rows (2 minute rest):
10 x 80lbs; 10 x 80lbs
Bench supported rows (1.5 minute rest):
10 x 185lbs; 10 x 185lbs


Flat bench press (1.5 minute rest):
10 x 135lbs; 10 x 135lbs; 11 x 185lbs; 7 x 185lbs; 6 x 185lbs; 20 x 135lbs
Incline dumbbell flye (2 minute rest):
9 X 40lbs; 9 x 40lbs

Standing single calve raise (30 second rest):
15 x BW; 8,8 x 40lbs; 8,8 x 40lbs; 8,8 x 40lbs

Various core


COMMENTS:

Bench sucked ass. Halved rest time due to time constraints. Calves have gone up 1/2" in the past month.

jkirkpatrick
04-17-2006, 07:55 PM
QUAD DOMINANT LEGS

Squats (3 minutes):
15 x 135lbs; 15 x 135lbs; 15 x 135lbs; 10 x 225lbs; 6 x 275lbs; 5 x 315lbs; 4 x 315lbs; 5 x 315lbs; 13 x 225lbs
Hack squats (2 minutes):
7 x 205lbs; 7 x 205lbs

Standing hammer curls (2 minutes):
20 x 20lbs; 7 x 50lbs; 7 x 50lbs


COMMENTS:

Back twinged ever so slightly on the second set of 315lbs, hence only 4 reps and not 5. Back felt good for subsequent sets, though. Still feels okay now. Should be no worries. Have to keep squat day relatively heavy with short sets with all the riding I hope to be doing this summer.

jkirkpatrick
04-18-2006, 07:29 PM
BIKE RIDE

Distance: 28.39 km
Average speed: 25.3 km/hour
Maximum speed: 52.2 km/hour
Riding time: 1:07:06


Ride after squat day - not too shabby. Anybody who disputes weight training for endurance needs to look at my last ride of last year and where I'm at already. Squats go a long way!!!

jkirkpatrick
04-19-2006, 07:26 PM
VERTICAL PUSH/PULL

Pull up negatives (2 minute rest):
5 reps; 5 reps; 5 reps; 5 reps; 5 reps
Barbell pullovers (2 minute rest):
12 x 65lbs; 8 x 85lbs; 8 x 105lbs; 7 x 115lbs; 6 x 115lbs

Seated military press (3 minute rest):
20 x bar; 7 x 115lbs; 9.5 x 140lbs; 8.5 x 140lbs; 8 x 140lbs; 8 x 140lbs
Standing side laterals (2 minute rest):
12 x 20lbs; 9 x 30lbs; 9 x 30lbs; 8 x 30lbs


COMMENTS:

Left shoulder sore today. Stomach upset so no core movements.

KevinStarke
04-19-2006, 07:29 PM
Solid workout man

jkirkpatrick
04-20-2006, 03:48 PM
Thanks, dude!

jkirkpatrick
04-20-2006, 09:11 PM
BIKE RIDE

Distance: 36.51km
Average speed: 22.3 km/hour
Maximum speed: 48.4 km/hour
Riding time: 1:38:09


Ride with girlfriend. Served as a warmup to:


HAMSTRING DOMINANT LEGS

SLDL (2 minutes):
10 x 135lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs; 5 x 205lbs

CGBP (3 minutes):
30 x bar; 15 x 95lbs; 8 x 115lbs; 10 x 185lbs; 5 x 185lbs; 7 x 185lbs
Skull crushers (2 minutes):
12 x 85lbs; 10 x 85lbs; 7 x 95lbs

COMMENTS:

Good job for working out right after the ride...with a cold to boot. Man, I feel like ****....

jkirkpatrick
04-21-2006, 09:29 PM
Random thought:

Food intake (average day for me) as per fitday.com:

Calories: 6,546
Protein: 382 grams
Carbs: 717 grams
Fat: 244 grams

SkinnySadMan
04-21-2006, 10:16 PM
Holy crap... 6500 calories per day. My stomach would burst !

jkirkpatrick
04-30-2006, 04:25 PM
Nine days off for recovery for new schedule. Did some lifting, just nothing worth noting.

Back to a five day rotation. I'll keep some of the exercises from the previous workouts.


BACK/CHEST:

BO barbell rows (1 minute rest):
8 x 135lbs; 8 x 135lbs; 10 x 185lbs; 10 x 185lbs; 10 x 185lbs
One arm dumbbell rows (1 minute rest):
9 x 80lbs; 9 x 80lbs; 12 x 60lbs
Deadlifts (2 minutes rest):
5 x 185lbs; 5 x 225lbs; 3 x 295lbs; 3 x 295lbs; 3 x 295lbs; 3 x 295lbs

Flat dumbbell press (1 minute rest):
15 x 20lbs; 15 x 20lbs; 10 x 60lbs; 8 x 80lbs; 6 x 80lbs; 5 x 80lbs
Incline dumbbell flye (1 minute rest):
9 x 40lbs; 9 x 40lbs; 8 x 40lbs
Incline dumbbell press (1 minute rest):
9 x 40lbs; 9 x 40lbs; 9 x 50lbs

Standing single leg calve raises (1 minute):
15 x BW; 8,8 x 40lbs; 8,8 x 40lbs; 8,8 x 40lbs

COMMENTS:

Next chest/back will use barbell bench, goodmornings instead of deadlifts, and some other variations. Two workout session rotation.

jkirkpatrick
08-17-2006, 10:09 PM
....so.

Down to 250lbs. Some lifts are not moving along (bench notably) some have progressed nicely. Been at it consistently over the summer, just no time to post, or visit. Life's like that.

Current notable baselines:

SLDL: 10 x 135; 8 x 185; 10 x 225; 9 x 225; 9 x 225; 3 x 275; 8 x 275 (straps)
Lunges: 8 x 135; 8 x 135; 12 x 95
Barbell rows: 8 x 135; 8 x 135; 10 x 185; 9 x 205; 9 x 205
Deadlifts: 4 x 3 with 315; hit 375 over the summer for a PR

What hasn't improved:

Bench: 5 x 5 with 205
Squat: 5 x 5 with 315; ugh, was doing close to 3 x 10 with 315 last December
Seated military press: worked up to 165lbs for reps, now I'm down to 145. I'll try to switch things up every two months or so.

Current workout:
Monday - heavy press day
Tuesday - heavy pull day
Wednesday - off
Thursday - light press
Friday - light pull
Saturday - heavy legs

Joints don't do too well with legs more than once a week, but I should be able to get back to repping 315 again very soon. People say I look "bigger" than when I was 275lbs, but that's more weight distribution than anything.

Regardless, time to pack on some weight and see if I can get as strong as people think I am (looks are deceiving) :)

getfit
08-18-2006, 03:00 AM
nice to see you posting again :)

jkirkpatrick
08-20-2006, 06:07 PM
Heavy Push - Rest 2 Minutes

I've started doing all benching with a wide grip. With the length of my arms, that means it's hands right up against the collars. Taking a bit to get used to this position, but maybe it'll boost my chest strength (my triceps always power out on me when I use ring width).

Bench Press: 30 x bar; 12 xs 135; 5 x 185; 5 x 185; 5 x 185; 5 x 185; 4 X 185
45 Incline Bench: 22 x bar; 7 x 135; 7 x 135; 6.5 x 135
20 Incline Dumbbell Press: 8 x 60; 5 x 70; 3.5 x 70
Seated Dumbbell Military: 10 x 40; 8 x 50; 6 x 50
Skullcrushers: 25 x 35; 8 x 85; 6.5 x 85; 5.5 x 85

Comments: hardly no food today and a did a nice bike ride before workout. Been off for about a month so numbers should climb in another month. Super wide grip is harder than normal grip for me. We'll see if the grip change sparks any improvements or not.

jkirkpatrick
08-22-2006, 06:13 PM
Heavy Pull - Rest 2 Minutes

Barbell rows: 8 x 135; 8 x 135; 5 x 185; 6 x 195; 6 x 195; 6 x 195; 6 x 195
T-bar rows: 10 x 3pps; 6 x 4pps; 7 x 4pps
Dumbbell shrugs: 10 x 60; 10 x 75; 9 x 110
Hi pull Hammer(?): 10 x 70; 6 x 95; 6 x 95; 6 x 95
Pulldowns: 8 x 170; 6 x 170
Cable rows: 9 x 150; 8 x 150

Comments: only about 5 hours sleep. Hi pull HS is pretty nice. New gym so things a bit disjointed until I get familar with it.

jkirkpatrick
08-29-2006, 06:27 PM
8/24/06:
Squats 15 x 135 15 x 135 15 x 135 10 x 225 10 x 225 10 x 225 8 x 225
Lunges 8 x 95 8 x 95
SLDL 10 x 135 10 x 225 8 x 225 6 x 225


8/26/06:

Flat bench press - super wide grip: 15 x 95 10 x 135 8 x 185 6 x 185 6 x 185/15 x 135
Incline bench press - super wide grip: 8 x 135 6 x 135 5 x 135
Calve raise: 12 x 4pps 12 x 4pps 10 x 4pps 10 x 4pps


8/28/06: entire day golfing in the heat, came home and did:

Barbell rows: 8 x 135; 8 x 135; 10 x 185; 10 x 185; 10 x 185/12 x 135
Dumbbell rows: 10 x 80; 10 x 80; 10 x 80

Gassed.


8/29/06:

Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225
SLDL: 10 x 135; 8 x 135; 10 x 225; 8 x 225
Deadlift: 3 x 225; 3 x 315; 3 x 315; 3 x 315; 1 x 365

Comments:

Doing different stuff instead of heavy light. It'll be 4 day switch between barbell and dumbbell movements. Legs will always use barbells, but deadlifts will be thrown in on lighter leg days (like today) and heavier leg days will stick with SLDL only.

Barbell chest - legs - barbell back - shoulders/arms - off
Dumbell chest - legs - dumbbell back - shoulders/arms - off - off
Repeat.

getfit
08-29-2006, 07:57 PM
just popping in to say hey!

Things are looking good.

jkirkpatrick
08-30-2006, 05:02 PM
Thanks! Hopefully some strength gains come out over the next couple of months with a lower volume but higher frequency approach. We'll see.

8/30/06
Dumbbell benching

Slight incline dumbbell press: 20 x 25; 8 x 50; 10 x 70; 10 x 70
High incline dumbbell press: 8 x 35; 8 x 50; 8.5 x 60
Machine flyes: 8 x 190; 12 x 220; 7 x 220
Calve raise: 12 x 4pps; 12 x 4pps; 12 x 4pps

Comments:

Super slow on calve raise with full second rest at top and bottom of movement. Pressing done on lower rest periods.

jkirkpatrick
09-02-2006, 10:24 AM
Shoulders/Arms 08/31/06

Seated dumbbell military press: 12 x 25; 6 x 45/6 x 27.5; 5.5 x 60; 6.5 x 60/6 x 35
Side laterals: 9.5 x 17.5; 9 x 25; 8 x 30

Supersets
Barbell curls: 8 x 80; 12 x 100; 7 x 110
Skullcrushers: 9 x 80; 12 x 80; 12 x 80

Hammer curls: 8 x 40; 8 x 40
Pushdowns: 17 x 150; 16 x 150
Incline curls: 8 x 35; 7 x 35

jkirkpatrick
09-02-2006, 02:38 PM
Barbell rows: 8 x 145; 8 x 145; 8 x 185; 8 x 195; 8 x 205/10 x 135
Hi Lat Hammer Pull: 5 x 70; 6 x 95; 6 x 95; 6 x 95
Pulldowns: 8 x 170; 7 x 170; 5 x 190

jkirkpatrick
09-03-2006, 06:08 PM
Squats: 15 x 135; 15 x 135; 15 x 135; 10 x 225; 10 x 225; 10 x 225; 10 x 225
SLDL: 10 x 135; 8 x 225; 8 x 225; 8 x 225

Comments:

Slow negatives on the squats. Ass hurts now. Good times.

DGabe24
09-03-2006, 06:20 PM
Nice job on the squats and SLDL's ;) Must feel great squattin on the porcelain.

jkirkpatrick
09-04-2006, 02:02 PM
Yep, ass is feeling the good times today! My biggest problem is my hips - they get pretty tight so I have to work on my stretching a bit more.

Flat bench (superwide grip): 8 x 185; 7 x 185; 8 x 185 (2 forced reps)
Incline bench (superwide grip): 9 x 135; 8 x 135; 8 x 135

Comments:

Had a older fellow (45?) work in with me, hence the forced reps opportunity. He was about 5'4", 260lbs, big pot belly, I'm guessing 22-23" calves; monster of a guy. For flat bench, he did 10 quick 135's, 7 quick 225's, resting 3 minutes, and pounded out 8,7,7 at 315lbs. Short ROM but still very impressive nonetheless. Super nice guy.

jkirkpatrick
09-05-2006, 07:31 PM
Seated dumbbell military press: 8 x 40; 10 x 60; 7.5 x 60
Side laterals: 9.5 x 17.5; 10 x 25; 10 x 30

Supersets
Barbell curls: 8 x 80; 10 x 90; 10 x 100
Skullcrushers: 8 x 80; 12 x 80; 10 x 80

Supersets
Pushdowns: 20 x 150; 16 x 150; 15 x 150
Cable curls: 18 x 150; 15 x 150; 15 x 150

Comments:

Doing the stack for reps is nice for the ego, but ****ty for progress. Time to ditch the stack and do some CGBP and heavier dumbbell curling when jockey time comes around again.

jkirkpatrick
09-07-2006, 04:45 PM
Barbell rows: 8 x 145; 8 x 145; 8 x 185; 8 x 205; 8 x 225/12 x 135
Hi Lat Hammer Pull: 7 x 95; 7 x 95; 7 x 95
Dumbbell shrugs: 12 x 60/5 x 80; 10 x 100; 9 x 115; 7 x 115/10 x 65

Comments:

Finally doing 2pps for barbell rows, without straps. Considering that I did 9 x 215 and 8 x 215 back on August 22, 2005, the 2pps is a long time coming. Need to get stronger quicker. Dumbbell shrugs were also pretty good. Drop sets denoted by "/".

jkirkpatrick
09-08-2006, 09:49 PM
Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225
SLDL: 10 x 135; 8 x 135; 8 x 225; 8 x 225
Deadlift: 3 x 185; 6 x 225; 3 x 315; 1 x 365; 1 x 385

Comments:
New PR on deadlift. Combined with a PR on back yesterday, things are going well! Squats for the past few sessions have been done slow, with a one second pause at the bottom, before coming up out of the hole. Getting stronger in the squats.

jkirkpatrick
09-11-2006, 08:30 PM
9/9/06

Dumbbell bench press: 8 x 50; 8 x 80; 8 x 80; 6 x 80; 5.5 x 80
45 Degree incline press: 8 x 50; 8 x 55
Leg press calve raise: 12 x 4pps; 12 x 4pps; 12 x 4pps; 12 x 4pps; 12 x 4pps


9/11/6

Standing barbell military press: 25 x 45; 12 x 95; 12 x 95; 11 x 95; 7 x 115; 8 x 115
Side laterals: 12 x 17.5; 10 x 30; 10 x 30

Barbell curls: 9 x 110; 8 x 110
Skullcrushers: 10 x 80; 9.5 x 80; 8 x 80
Pushdowns: 20 x 150; 16 x 150; 16 x 150
Cable curls: 15 x 150; 11 x 150

jkirkpatrick
09-13-2006, 06:29 PM
Barbell rows: 8 x 135; 8 x 135; 10 x 185; 8 x 225; 8 x 225; 8 x 225/13 x 135
Hi Lat Hammer Pull: 8 x 90; 7 x 90; 7 x 90 (2pps, done one arm at a time)
Pulldowns: 8 x 170; 7 x 170; 5 x 190

Comments: left hip acting up (rhematoid stuff) so my barbell rows, while excellent for me, could have been a bit better had I been able to use some body english to get a couple of more reps in at the end. Last set performed as a drop set.

jkirkpatrick
09-14-2006, 04:52 PM
Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225; 10 x 275; 5 x 315/10 x 225
SLDL: 12 x 135; 10 x 225; 8 x 225 (grip giving out)

Comments:
Lower back starting to act up and get tense. Had to forgoe the 315's today.

jkirkpatrick
09-15-2006, 03:35 PM
Flat bench (superwide grip): 8 x 185; 8 x 185; 7 x 185
Incline bench (superwide grip): 11 x 135; 10 x 135; 5 x 175 (last rep spotted)
Pec flyes: 10 x 200; 7 x 240; 5.5 x 260/5 x 200
Leg press calve raises: 12 x 4pps; 12 x 4pps; 8 x 5pps; 7 x 6pps; 7 x 7pps; 7 x 8pps

jkirkpatrick
09-17-2006, 05:43 PM
Seated military press: 30 x 45; 10 x 95; 5 x 135; 8 x 135; 8 x 135; 3 x 155
Dumbbell press: 4 x 60; 10 x 60; 9 x 60
Side laterals: 10 x 20; 10 x 30; 10 x 30
Upright rows: 15 x 45; 10 x 135; 10 x 135
Front raises: 10 x 45; 10 x 65; 7 x 65

Comments:
Pretty weak on seated militaries compared to four/five months ago. Moved a friend yesterday so no arm work today.

mickyjune26
09-18-2006, 08:48 AM
Jkirkpatrick,
It's inspirational to see that you've gained 65 pounds in almost 3 years. I'll watching your progress, and I want to wish you luck in your april goal.

I'm going to scan your journal for progress pics.

jkirkpatrick
09-18-2006, 04:07 PM
Hey, thanks MJ26! You won't catch any pictures here, though! Maybe one day, but not today!

jkirkpatrick
09-19-2006, 06:01 PM
Barbell rows: 8 x 135; 8 x 135; 8 x 185; 8 x 225; 8 x 225/13 x 135
Hi Lat Hammer Pull: 7 x 90; 7 x 90; 5 x 100; 8 x 90
Dumbbell shrugs: 12 x 40/9 x 70; 9 x 115; 9 x 115; 8 x 115
Pulldowns: 12 x 130; 7 x 170

Comments: Did sets with less rest time than usual. Totally gassed by the time I got to pulldowns.

jkirkpatrick
09-20-2006, 07:48 PM
Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225
SLDL: 12 x 135; 8 x 225; 8 x 225
Deadlift: 3 x 315; 3 x 335; 3 x 355; 1 x 385; 1 x 405/10 x 225


Comments:
New PR on deadlift. Last leg session my back was tight and ready to spasm. This time, strong all the way. Worked out to a nice russian girl (memories of my ex). She was ~5'4", 135lbs (all muscle) and was deadlifting 185lbs for reps. Thanks for the extra motivation, girl!

mickyjune26
09-21-2006, 03:28 PM
Well, you do what you gotta do. Nice PR on the DL. That's a lot of plates.

The russian girl can DL more than me. I can respect that. :)

jkirkpatrick
09-21-2006, 05:12 PM
Thanks for the props. My spinal erectors are pretty sore today. Ass too. That russian girl, mmmmmmmm.

Dumbbell bench press: 8 x 60; 8 x 80; 6 x 85; 6 x 85
45 Degree incline press: 8 x 50; 7 x 70; 7 x 70
Dumbbell flyes: 8 x 40; 8 x 50; 8 x 50
Leg press calve raise: 12 x 4pps; 12 x 4pps; 8 x 5pps; 7 x 6pps; 7 x 7pps; 7 x 8pps

jkirkpatrick
09-24-2006, 02:46 PM
Barbell rows: 12 x 135; 8 x 135; 10 x 225; 8 x 225; 8 x 225/13 x 135
Hi Lat Hammer Pull: 8 x 90; 6 x 100; 6.5 x 100
Dumbbell shrugs: 12 x 40/10 x 70; 10 x 115; 10 x 115
Face pulls: 16 x 50; 15 x 50
Hammer curls: 10 x 40; 5 x 50

Comments:

Missed arm/shoulder workout so tagged hammer curls in here. Face pulls done with 45 seconds rest. PR on the lat pulldown, but since I'm still new to this machine, I figure that "PR's" will come often until I hit a natural plateau.

mickyjune26
09-26-2006, 11:53 AM
Impressive BB row. If you keep getting stronger, you may just topple right on over because the weight is too much.

What are face pulls?

jkirkpatrick
09-26-2006, 05:58 PM
Thanks, guy. The barbell rows do feel heavy, but so far, so good! I do overhand grip only if that means anything.

Face pulls are done on a seated row apparatus. I use a rope. I grip the rope from the inside out and pull the middle of the rope (the metal piece) directly to my face with my elbows up high and flaired out. Works your rear rhomboids (spelling?) and grip pretty good. Try it, it kills, but feels so good.

jkirkpatrick
09-26-2006, 06:01 PM
9/25/6

Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 8 x 275; 8 x 275; 8 x 275/20 x 135
SLDL: 12 x 135; 10 x 135; 12 x 225; 12 x 225

Comments:
Lower back starting to act up and get tense. Did a drop set of speed 135's to finish it off. Back a bit tight on SLDL, hence the extra set with 135. Unlike last time, my grip was good and strong on both sets of 12.

jkirkpatrick
09-26-2006, 06:41 PM
Flat bench (normal grip): 5 x 205; 5 x 205; 5 x 205; 5 x 205; 5 x 205
Incline bench (normal grip): 7 x 135; 6.5 x 135; 7/2 x 175 (rest/pause)
Skullcrushers: 12 x 85; 8 x 85
CGBP: 7 x 135; 6 x 135

Comments:
Home-based workout so normal grip on bench (my hands hit squat rack otherwise). Missed shoulder/arm day so I paired up some tricep work in here. CGBP was great in that my triceps were cramping at the end. Good times. My bench sucks ass quite bad so time to do some 5 x 5 and see if I can improve things. Guess that means that I go easier on the dumbbell bench days to conserve some energy for 5 x 5 days.

We'll see how things go.

mickyjune26
09-28-2006, 07:55 PM
Do you have lift goals, in addition to your size goals?

cool that you can workout at home.

jkirkpatrick
09-28-2006, 09:18 PM
Goals...hmmmm. Never thought much about that.

I hit 405lbs for a deadlift so I'm very happy with that. Repping 405lbs would be pretty nice.

Bench - to be able to rep 225lbs, I guess. Not a very lofty goal given my size, but good enough given my elbows.

Barbell row - already there. I'll be happy repping away at 225lbs.

Squat - I've done 395lbs before, but it's way too hard on my knees and hips. Once I get back up to 315lbs for good reps (pause at bottom), then I'll be good.

And of course curl 150lbs for three reps. I can do 135lbs for three reps without cheating, but 150lbs would be cool. But I'm not going to practise that; if it happens, it happens. :nod:

Ricky Bobby
09-28-2006, 09:22 PM
Do you have any goals concerning the russian girl?
225x8 on bb rows is strong. good job

jkirkpatrick
09-29-2006, 07:12 AM
Thansk, RB! Yeah, that Russian girl is pretty nice. We'll see if I run in to her again. She's the type that is there to work out, not talk, but if I see her again, I'll try to break that mold. ;)

jkirkpatrick
09-30-2006, 06:21 PM
Barbell rows: 8 x 135; 10 x 135/8 x 185; 10 x 225; 9 x 225; 8 x 225/15 x 135
Hi Lat Hammer Pull: 8 x 90; 5 x 100; 8 x 90
Dumbbell shrugs: 12 x 40/10 x 70; 10 x 115; 12 x 115; 8 x 115
Hammer curls: 10 x 40; 10 x 40

Comments:
Bloated as hell. Sat in a classroom all day before the workout. Energy definitely faded by the second set on hammer pull downs.

jkirkpatrick
10-01-2006, 03:03 PM
Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225
SLDL: 10 x 135; 10 x 135; 8 x 225; 8 x 225
Deadlift: 5 x 315; 5 x 315; 5 x 315; 3 x 315

Comments:
Back tight (again). Last set of deadlifts cut short due to form going. Oh well. Good times still.

jkirkpatrick
10-03-2006, 07:02 PM
Flat bench (normal grip): 4 x 215; 4 x 215; 4 x 215; 4 x 215; 3 x 215/13 x 135
Incline bench (normal grip): 3 x 135; 6 x 135; 6 x 135
Dumbbell bench: 4 x 70; 4 x 70; 2 x 70
Incline dumbbell flyes: 6.5 x 40; 6 x 40; 5 x 40; 4 x 40

Comments:
Home-based workout, again, so normal grip on bench (my hands hit squat rack otherwise). Supersets on dumbbell bench and pushups (to failure, not listed). Yes, I am trying to anilihate my chest to try to get something, anything, going. My bench sucks ass. Next time, I'll go to 195 for 5 x 6, if I can, then come back and maybe try 225? We'll see.

mickyjune26
10-04-2006, 06:24 PM
It's tough when you hit a plateau. You have other strong numbers. Are there supplements you can take to improve the condition of your elbows?

jkirkpatrick
10-04-2006, 06:45 PM
Nah, asparin and omega-3s, glusomine, that's about it.

The problem is not the strenght in the elbows, it's that I can only extend them about 140 degrees (180 degrees is full extension). So, without full extension, my triceps are not as strong as they could be and my bench suffers for it. Ah well. My arms are still 18" so they look big, but they're still holding back my bench.

But, last year around this time I was only doing 185 for 6-7 so there is some improvement, just not as much as I'd like.

Good thing I'm patient.

jkirkpatrick
10-05-2006, 05:30 PM
Military press: 30 x bar; 12 x 95; 10 x 115; 9 x 115
Hammer shoulder press: 3 x 90; 8.5 x 70;
Skulls: 22 x 40; 10 x 80; 10 x 80; 8 x 80
Barbell curl: 20 x 40; 11 x 80; 8 x 110; 7 x 110

Comments:

Never tried the Hammer shoulder press (obviously). It's sort of cool. I'll keep it in the routine for a bit a see how it goes. Arms were superseted. My triceps are still pretty fried from last chest workout (and my boobs hurt everywhere).

jkirkpatrick
10-08-2006, 01:36 PM
10/07/06

Barbell rows: 10 x 135; 10 x 135; 10 x 225; 10 x 225; 8 x 225/15 x 135
Hi Lat Hammer Pull: 9 x 90; 7 x 90; 8 x 90
Dumbbell shrugs: 12 x 40/10 x 70; 10 x 115; 10 x 115/12 x 65

Comments:
Barbell rows felt good. Fast workout; apporiximately 40 minutes.

jkirkpatrick
10-08-2006, 01:51 PM
Squats: 10 x 135; 10 x 135; 10 x 135; 20 x 225; 20 x 225; 20 x 225

Comments:

Challenged GG to do a 3 x 20 for squats, figgered I'd better do the same.:evillaugh.

I feel ill and my ass hurts.

jkirkpatrick
10-09-2006, 02:50 PM
Flat bench (normal grip): 12 x 185; 8 x 185; 6/2/2/2 x 185; 5/3/1.5 x 185
Incline bench (normal grip): 7 x 135; 6 x 135; 5 x 135; 5 x 135; 2.5 x 135

Comments:
Home-based workout. Lowered weight and decreased rest time by 30%. Next time will be 5 x 5 again. Incline bench superseted with pushups to failure.

mickyjune26
10-10-2006, 09:46 PM
Great work on the bench. It seems that if you can hit 185 so many times, that your body will be close to being able to handle 225, like you wanted.

Good luck. I look up to you for your patience.

jkirkpatrick
10-12-2006, 08:53 PM
Barbell rows: 15 x 135; 10 x 95; 10 x 225; 10 x 225; 8 x 225/15 x 135
Pullups: 6, 5, 4
Dumbbell shrugs: 12 x 40/10 x 70; 10 x 115; 10 x 115/12 x 65
21s: 55lbs; 55lbs
Buddy curls: 25 x 65; 15 x 65; 9 x 65

Comments:
Worked out with a friend. He's the same height as me, about 40lbs lighter. More of a "tone" approach than a "kill yourself and die" approach. He agreed to do barbell rows (he did 135s) and dumbbell curls (he used 75s), so long as I did pullups (he did 8,6,5 reps, which I thought was pretty cool) and the bicep workout.

Rest period was next to nil on the bicep movements and decreased a bit on the other back movements as well.

Good for a change up, but definitely not my cup of tea. I could do without the bicep curls, the pullups were very hard for me. I miss the HS high lat pulldown workout.

jkirkpatrick
10-13-2006, 08:56 PM
Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225
SLDL: 10 x 135; 10 x 135; 8 x 225; 8 x 225
Deadlift: 4 x 225; 5 x 315; 5 x 315; 2 x 365; 2 x 365; 2 x 365

Comments:
Back tight so I didn't do too much on SLDL for warmups.

Stumprrp
10-13-2006, 09:23 PM
strong work man!

jkirkpatrick
10-14-2006, 04:49 PM
Thanks for the props, Stump. Nice feeling getting those up, especially when I remember that not too long ago I would max (if I was lucky) with a 365 pull.

Flat bench (normal grip): 6 x 205; 6 x 205; 6 x 205; 6 x 205; 5 x 205/13 x 135
Incline bench (normal grip): 5.5 x 135; 5 x 135; 5/2 x 135
Speed bench (30 sec): 5 x 135; 5 x 135; 5 x 135; 4 x 135

Comments:
Home-based workout. Two weeks ago it was 5 x 5 for 205. Today it was 6 x 205. Very close to a 6 x 5.

Next bench back down to 185ish.

jkirkpatrick
10-17-2006, 08:59 PM
Barbell rows: 12 x 135; 12 x 135; 10 x 225; 10 x 225; 8 x 225/15 x 135
Hi Hammer pull downs: 9 x 90; 8 x 90; 8 x 90 (2pps)
Dumbbell shrugs: 12 x 40/10 x 70; 10 x 115; 10 x 115/12 x 65

Comments:
6am workout. I don't know how Getfit does it. Brutal.

jkirkpatrick
10-18-2006, 05:59 PM
Squat: 10 x 135; 10 x 135; 10 x 135; 10 x 135; 10 x 225; 8 x 275; 8 x 275
Hack squats: 12 x 135; 12 x 135; 12 x 135
SLDL: 10 x 135; 10 x 135

Comments:
Back really tight so I didn't do too much on squats and added an extra warmup set. Hack squats done fully de-loaded per rep. SLDL done real easy due to back.

Back super tight from sitting on a crappy chair for a seminar over the past three days.

jkirkpatrick
10-19-2006, 08:08 PM
Flat bench (normal grip): 11 x 185; 9 x 185; 8 x 185
Incline bench (normal grip):10 x 135; 10 x 135; 9 x 135
Skulls: 20 x 40; 8 x 70; 9 x 80; 7 x 80
Pec dec: 12 x 140; 6.5 x 260; 6 x 240/4.5 x 200
Hammer shoulder press: 8 x 45; 9.5 x 45
Calve raise: 12 x 4pps; 12 x 4pps; 12 x 5pps; 10 x 5pps; 10 x 5pps

Comments:
Bench at gym. Sucks. I'd rather do bench at home and that's where I'll do them from here on out. First time on calve raises in about three weeks due to turf toe.

jkirkpatrick
10-23-2006, 08:01 PM
Cut finger with knife. One week off from lifting. Bad/good timing. Good as I'm due for a break, bad as I felt I was starting to make some good progress.

jkirkpatrick
10-24-2006, 07:59 PM
Pumpage:

Bench (45 sec): 10 x 135; 10 x 135; 10 x 135; 10 x 135; 8 x 135; 7 x 135; 7 x 135; 7 x 135
Row (45 sec): 10 x 135; 10 x 135; 10 x 135; 10 x 135; 10 x 135; 10 x 135; 10 x 135; 10 x 135

Comments:
Can't do much with a stitched finger pointing straight ahead. Did light weight to keep some activity for the next week. All sets done with right finger pointing straight ahead.

mickyjune26
10-25-2006, 11:56 AM
Stitches? How long before you can bend your finger?

jkirkpatrick
10-25-2006, 12:25 PM
If it's anything like last year (same finger, just cut on the inside instead of outside), I should be good to fully bend my finger by this time next week.

I hope!

jkirkpatrick
10-25-2006, 04:26 PM
Pumpage x 2:

Bench (45 sec): 10 x 135; 10 x 135; 10 x 135; 10 x 135
Row (45 sec): 10 x 135; 10 x 135; 10 x 135; 10 x 135; 10 x 135

Comments:
Pumpage x 2

jkirkpatrick
10-26-2006, 05:44 PM
Pumpage x 3:

Squat (2 min): 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225; 10 x 225; 10 x 225; 10 x 225

Comments:
Pumpage x 3. Woke up this morning and my ass ached. When that happens, you know it's time to do some leg action. Finger still not healed over. Squats dons nice and slow, with the bar pretty much balancing itself on my back...with my right finger pointed straight up.

mickyjune26
10-26-2006, 07:39 PM
Jkirk,
I would like to give your workouts a try come 2007. fyi - I'm warming up my joints prior to jumping into heavy 5 x 5's.

Great work. You'll heal soon.

jkirkpatrick
10-28-2006, 04:07 PM
Pumpage x 4:

Squat (1.45 min): 10 x 135; 10 x 135; 10 x 135; 10 x 225; 10 x 225
Bench (2 min): 50 x bar; 12 x 135; 8 x 185; 7 x 185; 6 x 185 :boring:
Row (1.3 min): 8 x 135; 8 x 135; 8 x 135; 12 x 185; 10 x 185; 10 x 185

Comments:
Pumpage x 4. Bench strength has tanked. Squats were easy breezie; lemon squeezie. Same with rows. Back a bit tight, but leaf raking will do that to a guy.

Bench still very weak and quickest to lose strength gains.

Finger coming along; another 5 days probably. Cannot wait until I get back into the swing of things. It'll take maybe one month to catch up, but that's okay. Lifting sans one digit is not fun!

Bill Starr's routine (for me) to be posted soon. I'm going to have to reset the program due to this unfortunate delay, but I got time so no biggie.

jkirkpatrick
10-28-2006, 04:12 PM
Thanks for the kind wishes, GG. I hear you on the joints. I've been lucky thus far with my condition, but tomorrow can find me frozen stiff popping asparin all day long. It's happened many times before.

Best to make the most of each healthy day I see.

jkirkpatrick
10-30-2006, 06:10 PM
Program inputs:

Squat 275 5
Bench 195 5
Row 225 10
Dead 365 2
Incline 185 5


Took it down a bit due to this finger causing some issues and I know I've lost some strength. Squat set lower than actual as I'm wary about my joints holding up with squating three times a week.

First Week, Day 1:

Squat 3 x 10 135.0
5 160.0
5 190.0
5 225.0
5 255.0

Bench 1 x 50 45.0
5 95.0
5 135.0
5 135.0
5 157.5
5 180.0

Row 2 x 10 95.0
5 122.5
5 155.0
5 185.0
5 217.5
5 247.5

Assistance work

Rest intervals: anywhwere from nil to 2 minutes. Some sets very easy, some not.

Comments:
Since I warmup with 135lbs for squats, the first set of 5 on squats is effectively replaced. Same with rows (although I did go to a 2 sets for 10 x 95lbs approach rather than my usual 3 sets of 8 x 135lbs).

Wednesday is day 2!

jkirkpatrick
11-01-2006, 07:30 PM
First Week, Day 2:

Squat
3 x 10 135.0
5 160.0
5 190.0
5 190.0
Standing military
5 65.0
5 95.0
5 100.0
5 115.0
Deadlift
5 192.5
5 235.0
5 270.0
5 315.0

Rest intervals: anywhwere from nil to 2.5 minutes. Some sets very easy, some not.

Comments:
I felt like an idiot doing standing militaries until I broke 100lbs. Oh well. It was kind of riddiculous; basically I did each set in succession with no break other than to add some weight. :)

Glad to see that deadlift strength didn't go away too much on my brief break. Russian girl was there too, but I was finishing deadlifts as she was almost starting. Ah....:rolleyes:

It felt real nice to get into a nice low squat and just "sit" with the weight. The guy next to me (smith machine dude) just kind of looked at me weird :scratch: - 190lbs on my back, sitting way way way down, fingers barely touching the bar, with a slight grin on my face....easy breezie, lemon squeezie!

jkirkpatrick
11-03-2006, 07:36 PM
First Week, Day 3:

Squat
3 x 10 135.0
5 160.0
5 190.0
5 222.5
3 262.5
8 190.0
Bench
5 95.0
5 135.0
5 135.0
5 157.5
3 185.0
8 135.0
Row
2 x 10 95.0
5 122.5
5 155.0
5 185.0
5 217.5
3 252.5
8 185.0
Assistance
CGBP 12 x 135/6 x 185
Hammer curls 3 x 8 x 40

Comments:
Did bench with no breaks. I think I kind of screwed up on my initial assessment as the bench days are cake walk. Oh well. I'll see what happens next week. If more of the same, maybe I'll "skip" ahead one week on bench work.

CGBP - haven't done these in a while. The 135s flew up. So did the first 3 of 185s. Very happy with this.

Lower back is killing me. Squatting three times a week, deadlifting, and doing bent over rows twice a week, man, no need for lower back assistance on Day 1!

Russian girl, yep, she was there. With boyfriend. Very jacked guy. GREAT legs and calves, his upper is very thick but not so appealing (from an objective viewpoint).

mickyjune26
11-05-2006, 07:34 AM
It's good to hear that the russian girl's boyfriend is not appealing to you. j/k You have some strong numbers here. Great work on the pause at the bottom with your squat. :)

jkirkpatrick
11-08-2006, 03:48 PM
Second Week, Day 1, Monday:

Squat
3 x 10 135.0
5 185
5 225
5 275
5 275

Bench
13 135
5 185
5 135.0
4 225
3 245

Row
5 122.5
5 155.0
5 185.0
5 225
5 225

Assistance work

Rest intervals: anywhwere from nil to 2 minutes.

Comments:
Worked out with a guy from another office that I met at a conference in Toronto. He's ~5'7" and 210lbs, built like a brick wall, and strong as hell. We hit a local gym (nasty but did the job). Good to have a lifting partner. Kind of abandoned the routine to go for some extra weight. Back to the program for tonight's workout.

jkirkpatrick
11-08-2006, 07:49 PM
Second Week, Day 2:

Squat
3 x 10 135.0
5 190.0
5 190.0

Standing military
10 45
5 95.0
5 100.0
5 115.0

Deadlift
5 225
5 285
3 315
2 365

Auxiliary work
Rest intervals: anywhwere from nil to 2.5 minutes.

Comments:
Still fighting my ego. I should have stayed to the program and done 5 for 315 on deads, but my ego kicked in. My back is not sore, but I came close to tweaking it.

jkirkpatrick
11-10-2006, 11:30 AM
Second Week, Day 3:

Squat
3 x 10 135.0
5 160.0
5 195.0
5 225
3 285
8 195

Bench
20 x 135
5 185.0
3 205.0
8 145.0

Row
8 135.0
8 155.0
5 190.0
5 225.0
3 260.0
8 190.0

Assistance
CGBP 12 x 135/5 x 155/8 x 185
Hammer curls 10 x 25/8 x 45/8 x 45/7 x 45
Glute ham raise: 8 x BW/8 x BW +25/ 8 x BW + 25

Comments:
Bench is still much too easy. The 205 flew up and I did a drop set with the 190s righ after. Row was hard. PR on CGBP.

Ham glute makes my back feel much better. Too bad my regular gym doesn't have it (today's workout at another gym in the same chain that I belong to).

mickyjune26
11-10-2006, 07:49 PM
Jkirk,
Your stats are impressive. I understand how you felt when you almost bit off too much with your deads. It's hard to control the ego sometimes. :thumbup:

Great work on the bench. you're getting pretty solid there. Also, it must be impressive to watch your rows, with all those plates on the last set.

I'll be starting Bill Starr next week. It's going to be a lot of fun.

Keep it up!

mickyjune26
11-10-2006, 07:54 PM
also - wasn't it you that was having a hard time with bench? Now, just a month later, you are saying it is going up easy? ;)

jkirkpatrick
11-12-2006, 10:17 AM
Thanks for the props, GG. Yeah, I was (and still am) having difficulties with my bench. I am stronger, that much I know. I'm just not strong enough. Time - it'll come.

jkirkpatrick
11-15-2006, 06:48 PM
Third Week, Day 1, Monday:

Squat
3 x 10 135.0
5 167.5
5 195
5 275
5 275

Bench
13 135
5 185
5 205


Row
10 95; 10 135
5 162.5
5 195
5 230
5 245

Rest intervals: anywhwere from nil to 2.5 minutes.

Comments:
Not much in the tank for bench. Maybe still a hangover from last bench day? Who knows. Rows were supposed to be 260lbs, but I knew that 245lbs would be pushing it, and it was.

jkirkpatrick
11-15-2006, 07:20 PM
Third Week, Day 2:

Squat
3 x 10 135.0
5 167.5
5 200.0
5 200.0

Seated military
20 45
5 95.0
5 110.0
3 135
4 155
5 165
2 180 PR

Deadlift
5 205
5 245
3 285
5 325

Auxiliary work
Rest intervals: anywhwere from nil to 4 minutes (military press work).

Comments:
Had some juice for seated military so I went for it. Still not as good as I was doing (5 x 5 x 155) six or seven months ago, but once I change up my routine, I'll chase that old lift again. Still had some go-go after the 180lbs, but best not to push my luck. Good enough for today.

Home-based workout so ego nicely checked at the door when it came time for deadlifts.

jkirkpatrick
11-17-2006, 06:02 PM
Third Week, Day 3:

Squat
3 x 10 135.0
5 165
5 200
5 235
3 275
8 200

Bench
20 x 95
5 135
5 185
6 205
12 135

Row
8 135.0
8 135.0
8 165.0
5 195.0
5 225.0
3 245.0
8 195.0 (dropset from 245)

Assistance
Dips: 5/5/4
Curls: 8 x 80/10 x 110

Comments:
Had a spotter on bench so did more. Hard to tell if I'm progressing or not...week 4 is when I supposed to be back to my preliminary 5 rep max, so I guess I am progressing. Just doesn't seem like it. Oh well. I'll stick it out until the end.

jkirkpatrick
11-20-2006, 07:28 PM
Fourth Week, Day 1:

Squat
Skipped. Knees need a break.

Bench
50 45
8 95
5 135
5 150
5 185
5 210

Row
8 95
8 95
8 135
5 165
5 200
5 225
4 260
8 185

Comments:
Threw the 8 x 185 on rows as just not "feeling" it.

KevinStarke
11-20-2006, 07:31 PM
Damn man strong rows, good workout.

jkirkpatrick
11-21-2006, 07:01 PM
Thanks for the props, dude. It's one lift that I'm actually pretty proud about.

Stumprrp
11-21-2006, 08:05 PM
nice job BIG man!

jkirkpatrick
11-22-2006, 06:45 PM
Thanks, Stump! Ever see Shrek..."Did you hear that, she called me a noble stead!" You get the idea.

Fourth Week, Day 2:

Squat
3 x 10 135.0
5 185
5 225
5 275

Military
10 95
5 135
4 135
4 135

Deadlift
5 225
5 255
3 295
5 335

Rest intervals: anywhwere from nil to 4 minutes.

Comments:
Taking Monday off for squats made a big difference. Squats were a breeze and the deadlifts were flying up pretty fast. I attribute it my lower back getting a break from the squatting on Monday. All in all, good times were had.

jkirkpatrick
11-26-2006, 01:48 PM
Fourth Week, Day 3 (Friday):

Squat
3 x 10 135.0
5 175
5 205
5 245
3 285 immediate drop set to 8 x 225 (dropset, same as always)
8 225

Bench
17 x 95
10 135
5 185
3 215
8 155

Row
8 135.0
8 135.0
8 165.0
5 205.0
5 235.0
3 265.0
8 205.0 (dropset from 265)

Assistance:
Dips: 6/5/5

Comments:
Ran out of time at the gym so little on assissance. Did not have enough go-go to do more on bench.

KevinStarke
11-26-2006, 02:16 PM
Strong workouts man

mickyjune26
11-26-2006, 07:51 PM
Jkirk, you're getting strong. your rows are really taking off! I look forward to seeing how you finish off the year with this program. How are your joints holding up?

jkirkpatrick
11-27-2006, 08:10 AM
Thanks, guys! My joints are doing okay thus far, Micky. My right elbow joint was a bit sore this past weekend, but I think that's from doing the dips more than anything. The dip bars are a bit narrow for my shoulders, but it's not that bad that I can't do them.

My knees are holding up well, as is my lower back. My back is perpetually sore these days, but in a good way. My legs, surprisingly, are not. The only time they got sore was when I took last Monday off from squats. Then they started to ache pretty bad on the following Tuesday.

I do feel stronger, except for my bench press. That, I'm afraid, is going to be my anchor for the foreseeable years to come. Oh well, I'll get it eventually. If I can rep out 3 sets of 10 reps at 225lbs, I would be estatic. Maybe this time next year? We'll see.

mickyjune26
11-27-2006, 01:28 PM
You'll get there. Keep lifting, eating right, and your body has to respond.

KevinStarke
11-27-2006, 04:31 PM
Almost rowin as much as you squat, good stuff man.

jkirkpatrick
11-27-2006, 07:58 PM
Thanks for the props, guys. Kevin, my rows might be relatively high, but the squatting is much easier! Still doing my second pause at the bottom of each squat. Feels good sitting that low and watching the world go by in the mirror, if only for a second or two. :cool:


Fifth Week, Day 1:

Squat
3 x 10 x 135
5 175
5 205
5 245
5 285

All squatting up to and including today are done as dropsets after last warmup - 135 immediately to 175 immediately to 205, rest 30 seconds, 245, rest three minutes, 285. Same on all days but Fridays - dropset the last 8 reps after doing the 3 reps at the highest weight.

Bench
25 95
5 135
5 155
5 185
5 215

Bench all done superset style up to 155s, then rest for 30 seconds, hit the 185s, then rest for 2.5 minutes and go for 215 (or whatever the day calls for).

Row
8 135
8 135
5 170
5 205
5 245
5 265
dropset to 10 x 185 dropset to 10 x 135

Same idea, continual sets until I hit 200lbs+, then I take 2 minute rests except for the last set - usually I rest about 3 minutes.

Calve raise (leg press):
12 4pps
12 4pps
8 6pps
8 6pps
8 6pps

30 second rests between each set.

Dips
7/6/5

A full two minute rest between each set. My new favorite exercise!

Comments:

Added some comments on how my workouts typically go. I was done the three big lifts in about 45 minutes, so I was cruising along at a good clip.

I did dropsets on rows to get a good "feel" going. Pumpage is nice sometimes.

Calve raises to be done on Day 1 and Day 2 from here on out. My turf toe is almost gone so time to get back into it. Full extension, one second pause, full contraction, one second pause, until done. None of that bouncing around **** like I see others do. If you want to bounce, go skip rope (nothing wrong with that, I actually might go get myself a nice leather rope and learn how to skip...hmmm...I like the sounds of that!).

Bench felt real strong. So strong that I went and did dips afterwards. Getting stronger at dips. Felt good.

jkirkpatrick
11-30-2006, 08:12 AM
Fifth Week, Day 2:

Squat
3 x 10 135.0
5 165
5 205
5 205

Military
10 95
10 95
5 135
5 135
5 135
5 135

Deadlift
5 225
5 275
5 315
5 345

Comments:
The deadlifts were getting difficult on the 3,4,5 rep of 345s. Most likely due to my overzelous attack of the lats on Monday's rowing.

I could barely move this morning. I am so friggin' sore. :)

mickyjune26
11-30-2006, 08:58 PM
at first, I was wondering why so many dropsets on the rows, but then read your notes. I completely agree. Plus, it can be hard to stop lifting, especially when a new high is met.

you are lifting some serious weight. You gotta be sore with all those dropsets! Keep it up!

KevinStarke
11-30-2006, 09:27 PM
Great past couple sessions man good strength all around. Awesome weight on those rows congrats on the PR.

jkirkpatrick
12-01-2006, 07:18 AM
Thanks for the support, guys.

I'm actually most pumped about my standing militaries at the moment. It's a great feeling when you clean the weight up with so much momentum that the actual push is just a motion rather than an effort. Most people look at me pretty weird when I do that (there is literally only one power lifter in my gym, the rest are machine whores). If I can clean 165, I'd be stoked!

jkirkpatrick
12-01-2006, 04:34 PM
Fifth Week, Day 3:

Squat
3 x 10 135.0
5 185
5 225
5 250
3 290
8 225

Bench
??? x 95
5 135
5 185
5 185
3 225
8 155

Row
8 135.0
8 135.0
5 185.0
5 225.0
5 245.0
3 275.0 (barely, so I'll count it, but not great form)
8 205.0

Assistance:
Dips: 6/5/5
Hammers: 8 x 45/8 x 45/ 7.5 x 45
Calves: 4 x 12 x 4pps

Comments:
Good times were had. Bench was a breeze. I still asked for a spotter, but he wasn't needed.

mickyjune26
12-03-2006, 08:23 AM
Jkirk - You're sticking with Starr's routine really well. That's awesome. You have some high total volume here, and it's great that you do so many warmup reps. Taller people have to do that a lot. ;)

jkirkpatrick
12-04-2006, 05:34 PM
Thanks for the support, GG. I never seem to have a problem sticking things out - I don't get bored with any of my routines, I just love doing weights. Whether it's WWB #1, BGB, Starr, or my own creation, lifting is lifting and it's all good.


Sixth Week, Day 1:

Squat
3 x 10 x 135
5 185
5 225
5 245
5 295

Bench
30 95
5 135
5 185
5 185
5 225

Row
8 135
8 135
5 185
5 225
5 245
5 245
8 185 (dropset)

Dips:
7/5/4.5


Comments:

Squats felt real good. Bench was good up until 5th rep at 225 as I needed the spotter's help to get it up (I got half way up then stalled). Rows were hard so I kept it to 245lbs. Dips were good, but then I quickly tanked. Overall, not bad, but I'll have to stick to dips once a week as I think I'm starting to over do it.

Unholy
12-04-2006, 05:45 PM
Damn This is my first time peeking in here and you are a very strong dude!

Your rows are very impressive mate.

mickyjune26
12-04-2006, 06:10 PM
Yeah - awesome rows....again. Have you been able to stick with the 2.5% increases each week? I'm wondering if anyone could stick with those increases for the 9 weeks straight. :)

jkirkpatrick
12-05-2006, 06:34 PM
HolyWar - thanks for stopping in. Thanks for the props on rows!
GG - guy, it's been tough. There's a couple of times where I just couldn't add the extra weights. My rows have been up and down quite a bit. I think I'm supposed to row 290lbs on Friday?!?! Yeah...right...:D