Jordan's Journal

[ddegroff]

Ok so it would look like this:
Am Workout
Bench 3x4-6
Incline 3x4-6
Flys 3x4-6

Pm Workout:
Deadlift 3x5
Rows 3x4-6
Pullups 3x4-6

I have a bulk program that I did last fall that worked really well. You workout M/W/F. Week one m/f are the same (chest/back), wednesday is legs/shoulers. Then the next week M/F is legs, Wednesday is chest/back. So you have 4 days of rest inbetween each muscle group. I did pretty low volume, think i'm gonna up it this bulk. You go for 6wks (3cycles) 4-6reps, then the next 6wks is 6-8, then the third 6wks is 8-10, etc. The reason for that is in the main hypertrophy range (8-12) your lifting the heaviest weight you can, soo you recruit more muscle fibers etc.

Probably just confused the hell out of you. But this worked really well and the idea works, not too sure how well it works for others, tho. So i would follow the workout i just described ^^ but split the back/chest workout.

[Jordanbcool]

Quick question. Do either of you plan on juicing in a few years or ever doing it? I was planning on starting my first cycle next summer but I might wait to see how big I can get naturally....Once you reach a certain point though you'll have to use...

I dunno Im just curious.

BTW. I've seen guys get pretty huge and ripped without steroids (I saw some at the show last week) but it takes them about 10 extra years to reach the same level.

[Eszekial]

We are in the prime of our genetic potential. 17-21 is where it's at!

I wont be juicing till my mid 20's.

Right now, gains are just too easy to be had.

[Jordanbcool]

Yea. At earliest for me will be next year and at latest will be what you said. It really only matters if Im happy with how big I am. If I'm not then I will but If I am I wont....Plus I dont see myself having the money anytime soon lol

[Jordanbcool]

Wenesday, June 28th

Meal plan

Tuna (5oz)
Chicken breast (18oz)
Lean Steak (8oz)

Excersize
None

Supplements
Fish oil (6g), Multi, Creatine (3g)

Mood
Normal

Ending notes
Nothing much to write in here. Just a normal sucktacular diet day

Fitday link
http://www.fitday.com/WebFit/PublicJournals.html?Owner=jordanbcool

-jordan

[Eszekial]

It's just SOOOOOO risky :D

Gyno and Hormone Replacement Therapy, Nolva and other anti estrogen drugs....

Just doesn't sound worth it.

I mean, who cares if you have a 6 pack and huge muscles, if you have lost all your beautiful hair and you have man breasts?

Mmm... Breasts....

[ddegroff]

I really don't plan on ever doing 'em. Hormones are the one of the most important things in our body, don't really want to mess that up. Also anabolics increase one's risk for heart disease, i already have a high risk so i'm almost positive i'll stay away. I'm 22 so i guess i missed the boat, haha.

Did i confuse you too much on the routine?

[Jordanbcool]

Nah the routine is fine. I understand it.

With steroids the side effects are only extreme if you use extreme doses...I dunno there are alot of risks involved but if I ever do them it will only be a few cycles (because I'll probably be really close to the bodyweight I want).

And 22 is the prime age to do them...I know one guy that started at 30.

-jordan

P.S. Fat loss is coming along nicely. Cant wait for those pics to show up.

[ddegroff]

Cool wasn't sure.

I really feel like i'm gonna take food and lifting correctly as far as it goes. Then adjust from there.

Oooh oooh pics!

[Jordanbcool]

I really feel like i'm gonna take food and lifting correctly as far as it goes. Then adjust from there.


Great point/insight.

And yes. PICS!! Im gonna pick them up tomarrow *jumps up and down*

[Jordanbcool]

Ha...what terrible pics. Again.....*sigh*

The first one came out the best which is obviously my bicep. The second one is my whole upper body (most of it atleast) and you can see the traps I'm so proud of. The third pic is what happened to my abs/stomach pictures (i took several). The flash totally over-powered the picture (hey I'm new to this :P). The 4th one is just a picture of me and the last one is supposed to be my thigh (big and hairy....really no different from anyone else).

I promise much much better pictures in 2 weeks. The more I do this the better i'll get....And since those pictures were taken i've gotten alot more defined. Comment (if you can) on what you think I need to improve. I personally just think I need some more size although my pecs are seriously lacking....

-jordan

P.S. Can someone give me some suggestions on how to take better ones? Maybe not in my f-in bathroom next time with the goddamned flash 2 feet from the mirror. Yea, that will help

[TheGimp]

Comment (if you can) on what you think I need to improve.

Your photography skills? Sorry I couldn't help myself ;)

EDIT: What kind of camera are you using? FILM??!

[Jordanbcool]

Thursday, June 29th

Meal plan

Chicken breast (13oz)
Lowfat cheese (4 slices)
Lowfat ham (2oz)
Nitrean (1 scoop)
Lean steak (6oz)
Imitation crab meat (3oz)
Coffee with LIGHT creamer (2 cups, 1 tsp)
Egg whites (6)

Excersize
Intense 2 1/2 mile no break jog

Supplements
Fish oil (6g), Multi, Creatine (3g)

Mood
I feel good today, In a great mood because my opticen came last night

Ending notes
Still waiting on the food scale. I've also decided to try out the UD2 for mass gains simply for study. I'll record the results and If I gain just as much mass without the fat as I do on a regular bulk I'll do that from now on. So the plan is to start the UD2 for mass gains August-September. Then start a normal bulk (4k-4500) using baby got back. I'll probably alternate splits every 2 months to try out different things but I can see myself being very happy with BGB. O and uhhh, last night. I got some cat calls by 40+ year old women. Gross. But I do get ALOT more attention from girls. Mostly just glances and flirting because I have no game at all. The extra attention is a great motivator...although the older women make me want to vomit.

-jordan

P.S. I have opticen in vanilla. Cant wait to try it!!!

[Jordanbcool]

Your photography skills? Sorry I couldn't help myself ;)

EDIT: What kind of camera are you using? FILM??!

lol, I was so annoyed with myself when they came out. I ripped it open and looked at them and was like...Good....Good....OK...bad....bad.....bad.....geez! More bad!!??

:( :( I had like two goods, one ok and ALL my full body/ab pictures turned out terrible....

EDIT: I was using my mothers kodak. I think I was just to close to the mirror or something.....I didnt think the flash would do that.

P.S. And I just asked my mom. She called me an idiot and asked me what I thought the flash would do? She said that next time she'll just take the pictures, although i feel dumb asking her to take pictures of her son half naked in various positions..........

[Eszekial]

LOL man... Those pics are intense!

Abstract art.

Want my honest to God opinion? Quit cutting, start bulking. Yesterday.

[ddegroff]

Hey you've gotta do what you gotta do. First I stop worrying about the shodowing effect, just take the picture.

Haha, 40+ club hit that and drop it like its hot! LOL

When are you doing thursday's workout? tomorrow?

[Jordanbcool]

LOL man... Those pics are intense!

Abstract art.

Want my honest to God opinion? Quit cutting, start bulking. Yesterday.

Hmmm so cut my UD2 short eh? Maybe. What do you think ddegroff?

Anyways I have more size/bulk when Im full (I took those pics on a wenesday when I was starving) Plus those are terrible pictures in the first place...

I do a modified version of the UD2. Half a day of dieting is a waste is my eyes. So I just move everything forward a day. Do the high intensity tomarrow morning and start the carb up.

EDIT: Ha I can see why you want me to bulk. I look so small in the third pic (dunno why either). I guess it really is because Im depleted. Yesterday I stepped on the scale and I weigh 170!? apparently I lost 20 lbs in a 1 1/2 week on this diet. Somethings wrong there....I know I didnt lose that much. I didnt even lose that much on the PSMF and that was much longer then this.

[ddegroff]

I actually posted that right as Zek did, so I agree with him. The same probably goes for me (needed to bulk), BUT i've never had six pack so thats more important to me (at this point). Then strength is next followed by size.

If this is in for you cut a few more weeks, if not start bulking. It is hard to say from those wonderful pics you took :thumbup:

i actually remember you saying that you do it friday.

[Jordanbcool]

I actually posted that right as Zek did, so I agree with him. The same probably goes for me (needed to bulk), BUT i've never had six pack so thats more important to me (at this point). Then strength is next followed by size.

If this is in for you cut a few more weeks, if not start bulking. It is hard to say from those wonderful pics you took :thumbup:

i actually remember you saying that you do it friday.

I mean for me I'm really split both ways (another reason why I havent actually stopped cutting). On one hand I feel I have plenty of bulk as it is and I just need to cut up a little to show my abs. On another hand I hate dieting and want to get some serious weight on. For now atleast Im going to finish out this week, weigh myself monday morning and go from there. I really dont mind packing on a small tummy so at the moment I might cut my UD2 short and stay at 10.5% (pretty sure thats what it is).

Yea my pics are stinky :( Im glad I got SOMETHING up. I hated not having pics when people wanted to see em. Since I kept promising them I felt dumb not having them in time.....

-jordan

P.S. Lets see how I look after the carb up. If I cut it short I'll post more pics up ASAP. (Now that I think about it unless I look REALLY bad after the carb up I'm gonna start bulking.) I'll probably do maintanence for 2 weeks and then use UD2 for mass gains.

[ddegroff]

GOOD plan, see how you feel. Yes we can all tell you what we think you should do but your the one that needs to choose.

[Sidior]

Go with getting your mom to take the pics next time,it will help the cause alot. Anytime I take pics I always get my girl to do it. Also bulk up bro.... as what Eszekial said the time to bulk was age ago.

[Jordanbcool]

Took some MUCH better pics. (had my bro take some too just in case). If these turn out bad I'll probably kill myself or something. Anyways I think these will show more bulk then the others.....Regardless Im doing maintanence for two weeks before starting my bulk. I've reached my original goal (got it tested finally) of 10% (it was actually what I thought which was 10.5% but I'm rounding down ;)) Took two calf shots, two thigh shots, 4 chest shots, a back shot and I think one of my arm or something. I also took a pic of that tattoo for sidior (hope you like it). Im gonna stop by tomarrow and drop it off (it should be done by monday). I still cant decide though If I should do BGB or the UD2 for mass gains. I was pretty dead set with the UD2 but I'm excited about starting baby got back to get my chest/back caught up with the rest of me.

I need to go to bed lol....*eats a large carb item* Yummy.

[Sidior]

nice buddy, looking forward to seeing the ink. I should post my ink around here someday.

[Jordanbcool]

nice buddy, looking forward to seeing the ink. I should post my ink around here someday.

Whats yours of?

[Eszekial]

It'S FRIDAY DAMMIT! LESS TYPING MORE EATING!

[ddegroff]

^ROFL, good point.

I hope your not full yet!

[Jordanbcool]

Fridays AM workout

Workout

Military press
85x8
105x8
105x6

Calf raises
90x10
115x10

Dumbell Back raises
70x10
70x10

Lat rows
120x8
140x8
140x8

Cable curls
80x10
100x8

Decline bench
180x8
200x8
220x8

Tricep pulldowns
90x10
110x10

Dips
3x8

Weighted decline situps
70x10
70x10

Leg press
180x8
270x8
270x8

Pretty good workout. Cant wait for the power workout tomarrow. I'll post the link for my carb up. Dont see the need to do more then that, to explain my pig-fest diet :D.

-jordan

http://www.fitday.com/WebFit/PublicJournals.html?Owner=jordanbcool

[ddegroff]

Nice workout bro!

Hows the eating goin?

[Jordanbcool]

Great :)

Although again, I'm crapping like crazy.

[Jordanbcool]

Heres my outline I decided on. I spent a few days thinking about it..

This coming holiday week- Maintanence with normal full body lifting.
The next two weeks- Start either UD2 for mass gains or BGB
Third week- Vacation (5 days)
4th week through November- BGB or UD2 for mass gains
November- Janurary- The opposite of what I've been doing
Feburary-July- Cutting.

I'd like to compare my results with baby got back (and typical bulking) with the UD2 for mass gains. I'm going to try and compare fat gain and total weight gain with both. I doubt I'm going to cut at all during my bulk because I dont want to interupt it. However if I get above 15% I'll PSMF down a bit before starting again.

Now i'll post my power workout for today (I decided to move it).

WORKOUT

Dumbell Bench press
75x3
85x3
85x3

ATF squats
105x5
115x5
125x5
135x5
155x5

Chinups
3x3

Deads
185x5
205x5
225x5
225x5
275x5

Dumbell Shoulder press
45x5
45x5
50x5
50x5
55x5

Leg extension
80x5
80x5
90x5
90x5
100x5

Cable curls
100x5
100x5
110x5
110x5
120x5

Tricep pulldowns
90x5
110x5
130x5
130x5
140x5

After this workout I was completly exhausted :french: Good to know I really pushed myself today. Also doing deads towards the middle of my workout was a dumb idea but the bar was being curled at the time (*raises fist). Anywho....I decided that I'm going to stop posting in my journal after I get my pics up. I dont want to keep wasting so much time on my comp when its summer. Thats still a week away though so dont worry.

-jordan

[Jordanbcool]

Weighed myself today. I weigh 186 depleted. I'm very proud of this :p I lost about a pound a week which is exactly what the diet promised. I think Im going to use the PSMF and the UD2 as my only forms of cutting from now on.

[Eszekial]

UD2 is great.

Which one did you like better? PSMF or UD2?

PSMF is 300 pages long lol

[Jordanbcool]

The PSMF was ALOT easier. I think its because my bodyfat was higher so my hunger wasent nearly as bad (lyle talked about this in his book). I think thats why they have the refeeds so often. Also the depletion workouts were crazy.

That being said....the fridays were great. All in all I think they were about the same.

I had a great/insane workout today. All because my friend was working out with me....we really pushed eachother and I broke some personal records. I was so happy with myself, I've never ever had a workout that intense. I think its just because of the whole "healthy competition". It was a great motivation to see him work his butt off, made me want to do the same. I'll post it soon....

Like when I see pictures of kevin levrone, arnie or dorian yates busting their butts in makes me want to work so much harder.....seeing my friend did that 10 fold.

[Jordanbcool]

Monday, July 3rd

Workout

Decline bench press
180x5
200x5
220x5
220x5
220x5

Cable curls
110x5
110x5
110x5
120x5
120x5

Pushups
12,12,22

Leg press
230x5
240x5
270x5
360x5
450x3

Lat rows
120x5
140x5
140x5
160x5
160x5

Dumbell Military press
45x5
45x5
50x5
50x5
50x5

Lunges
55 pound dumbell

Leg raises
10,8,6

Seated Calf raises
90x10
100x10
105x10

GREAT workout. The best workout i've had in MONTHS. I really think this is the best workout i've ever done, period. The new PRs are in bold. I'm so glad I got my friend to go with me. He was a huge help.

-jordan

[Sidior]

solid session bro.....I know you ran your PSMF for awhile, but how much weight did you drop in the initial 2 weeks?

[Jordanbcool]

solid session bro.....I know you ran your PSMF for awhile, but how much weight did you drop in the initial 2 weeks?

God, I really dont know....I think it averaged out to be 15+lbs.....Again it was a combo of fat/muscle/water weight (mostly water weight). Of course it all came flooding back when I had to do maintanence for 2 weeks......Lyle did not put this in the book (dont know why) but you CANNOT do a PSMF for more then 12 days (excluding the 2 day refeed) without doing maitanence for 1-2 weeks. At such a low bodyfat % my fatloss totally stopped even after the suggested refeeds. Of course this dosent apply to someone with a higher bodyfat %.......After some more research I found it to be a common complaint with people that had very low percentages. The UD2 basically explains it as your body starting to shut down after prolonged periods of extreme dieting. Your metabolism comes to a crawl and you basically lose nothing....(I think I might of lost .5 of a pound after those first 14 days).

Despite that both the PSMF and the UD2 were very effective for a few reasons.

1) Since many people get measurements wrong, you may think your cutting on 2500 calories when really its 2900 (this happened to me for almost a month before I realized it).
2) Its easier for most people to diet harder for a shorter period of time then to have months upon months of small caloric deficits.
3) The methods used my the books are very very effective at keeping muscle while shaving off a ton of fat in a short amount of time.

Thats basically it, I didnt get very far with the carb cycling because of the first two reasons. I'd highly recommend both diets to anyone looking to lean up.

-jordan

[Sidior]

thanks for the info...I have started a split with a powerlifting emphasis and was thinking about doing a 2 week PSMF during a deload phase (to keep bulking bf leves under control). After the deload phase I would jump right back into bulking after a week of maintenance or something.

[Jordanbcool]

thanks for the info...I have started a split with a powerlifting emphasis and was thinking about doing a 2 week PSMF during a deload phase (to keep bulking bf leves under control). After the deload phase I would jump right back into bulking after a week of maintenance or something.

I was thinking about doing that but decided not to (unless I get morbidly obese). With all this newfound knowledge I want to gain as much as possible. My end goal weight is to gain 25 pounds on this bulk (water, fat and muscle included). I think I can reach it if I get a jump on it now...Gonna start doing BGB. Cant wait to get those lats growin.

[Sidior]

I was thinking about doing that but decided not to (unless I get morbidly obese). With all this newfound knowledge I want to gain as much as possible. My end goal weight is to gain 25 pounds on this bulk (water, fat and muscle included). I think I can reach it if I get a jump on it now...Gonna start doing BGB. Cant wait to get those lats growin.

Ya I gain weight easily and my first two bulks consisted of gaining 60lbs then a small cut, then gaining another 60 or so lbs, where I did end up fat as ****. So Im thinking 2 weeks of PSMF once every couple months throughout a bulk might help keeps things more in check.

[Jordanbcool]

Ya I gain weight easily and my first two bulks consisted of gaining 60lbs then a small cut, then gaining another 60 or so lbs, where I did end up fat as ****. So Im thinking 2 weeks of PSMF once every couple months throughout a bulk might help keeps things more in check.

Good man. This is my second bulk, hopefully it will turn out better then last time. I didnt gain much last time (dont know exactly how much). I think it was like 10lbs or something (over the course of like 5 months). And those should have been noob gains >.<

My diet totally sucked, and I ran WAY to much. I think this will turn out MUCH better though. Hard lifting with a badass diet...throw in some sleep and i'll be in for some good muscle gains.

[Sidior]

Good man. This is my second bulk, hopefully it will turn out better then last time. I didnt gain much last time (dont know exactly how much). I think it was like 10lbs or something (over the course of like 5 months). And those should have been noob gains >.<

My diet totally sucked, and I ran WAY to much. I think this will turn out MUCH better though. Hard lifting with a badass diet...throw in some sleep and i'll be in for some good muscle gains.

ya that should yield much better results....gl with the next bulk

[Jordanbcool]

Wenesday, July 5th

Workout

Deads
225x3
275x3
315x3

Dumbell bench press
70x3
75x3
85x3

Calf raises
100x10
110x10
110x10

Dumbell Arm raises
20x10
20x10
20x10

Dumbell Shrugs
70x10
70x10
70x10

Dips
3x10

Standing dumbell curls
45x5
45x5
45x5
50x5
50x5 (could not complete so this was forced reps.)

Dumbell back raises
75x5
75x5
75x5
75x5
75x5

Farmers walk (with gloves)
Two 85 pound dumbells

Another hard workout!!.....really pushed myself today again along with my friend. Cant wait to start baby got back next week.

[Jordanbcool]

I've done some thinking about my goals and I'd like to update them.

Current goals (this bulk)

1) Gain 25 pounds by Feburary. (go up to 210)
2) Stay as close to 10% bodyfat as possible but no more then 15%
3) Increase my bench press to two 95 pound dumbells for three reps.
4) Increase my leg press by 100 pounds.
5) Increase my paralell squat to the low 300's
6) Increase my deadlift to the upper 300's

Intermediate goals (2-3 years)
1) Run a mile in 8 minutes.
2) Increase all of my strength lifts as much as possible
3) Work on my Symmetry. I'd rather be all around built then have huge thighs and various lagging bodyparts
4) Weigh in the low 200's at 10% bodyfat (210-215)
5) Avoid using steroids until I can no longer gain muscle
6) Work on my endurance and agility

End goals
1) Weigh in at a final weight of 220 pounds at 7% 225 pounds at 9% bodyfat or 230 at 11%
2) Continue working on my strength even after desired weight is achieved
3) Get my deadlift in the 500's
4) Get my bench press in the mid 300's
5) Get my squat in the low 400's
5) Increase my leg press to the 800's
6) Change my official name to hoss
7) Start up an endurance/agility/strength routine to further improve myself
8) Open my own gym and start my own penile enlargement products

And thats pretty much it so far. Very glad I made up my mind about my final weight. I'd like to be big and fast at the same time :)

-jordan

p.s. 225 at 9% being 5'8 is HUGE...basically the animal models (animalpak.com) are what i'd like to look like

[Eszekial]

DANG! - Sick game! Farmers walks are intense!

Why hoss?

Jordan Be Cool, Footlong Tool?

[ddegroff]

Nice lookin workout! I love havin friends come cause they really push ya.

50lbs on leg press during your bulk should be way easy!

Hoss is good, but House is better!

[Jordanbcool]

Nice lookin workout! I love havin friends come cause they really push ya.

50lbs on leg press during your bulk should be way easy!

Hoss is good, but House is better!

haha you and zek can come up with some interesting names.

What are your guy's end weight goals?

[Eszekial]

I can see myself at 225-230, 9-10%

[Con]

nice workouts jordan, but just one thing what are farmers walks?

and BGB is great, i started mine yesterday so today was my second day, and i like it, hope you do too.

[Focused70]

360 on deads will soon be yours.

[Jordanbcool]

nice workouts jordan, but just one thing what are farmers walks?

and BGB is great, i started mine yesterday so today was my second day, and i like it, hope you do too.

You just pick up a pair of dumbells and walk around with them. Walk in a straight line for about 6 feet then turn around and walk back. Choose a weight that you can barely hold onto for that 12 feet. Then repeat two more times (atleast thats how I do it). If you cant get the full 12 feet on the second and third times try to go as far as you can before you cant hold on any longer (but not so much that it slips out of your hand causing injury). I used to bash this excersize when I first joined WBB but now I realize how good of a muscle builder it is. Builds up your entire body, from traps down to your legs. It does wonders for bad deadlifts!

[ddegroff]

End weight goal, not sure really. Short term is 200 @8-9%. After I acheive that then i'll see how much more weight I want to gain.

[Jordanbcool]

Hey guys. I'm going to stop posting in my journal soon for the duration of the summer. My internet is being disabled (willingly) by myself and my father. Im starting up another job soon so I wont have much time to record things in my journal. I dont want to get distracted (like I always do) and search the forums for hours on end. So I will be keeping track of my calories and whatnot on fitday but from another computer. I will also be checking my e-mails so if anyone needs to contact me dont hesitate. As for my workouts I'll just write them down in my old journal like i've always been doing. I start baby got back next monday and i'll give you guys a look at my bulking plan so far...

-jordan

p.s. I'll post those pics whenever I get them up before I go. Honestly I havent even dropped them off yet because of this past holiday. I figured I'd wait till after so I'll probably drop it off today.

[Jordanbcool]

Bulking plan

Sample diet

Protein sources- Chicken breasts, whey protein, milk, eggs, cheese, steak, beef, jerky, salmon, tuna, crab meat, cottage cheese, turkey, ham, and any other variation of the listed (i.e. crab cakes, breaded chicken breasts etc. etc.)

Carbs (complex and simple)- Oatmeal, Bagels, whole wheat bread, energy drinks, beans, cereal, rice, pasta, potatoes, cream of wheat, yams, veggies (all types), fruits (all kinds) anything else with carbs

Fats- Natural peanut butter, butter, whole milk, eggs, cookie dough, doughnuts, nuts, total crap food (fast food) is something acceptable and ice cream

Caloric intake will be 3500 on recorded fit days. A 36% (P), 30% (F), 34% (C) ratio. I will also Increase calories by 500 every two months.

Supplements
Fish oil
Creatine
Whey protein
Multivitamin
Weight gainer

Meal layout

Monday-Sunday – Five meals a day, Breakfast, Lunch, pre-workout, post-workout and Dinner
**Various cheat meal will be thrown in randomly whenever I feel the urge for junk/fast food but will be done in moderation because its a somewhat clean bulk.

Exercise/workouts

Aerobic exercise should be done twice a week.

3-mile jog (40 mins)
HIIT drills (20 mins)
Jump rope (20 mins in intervals)
Jog/HIIT (30 mins)
Slow morning walk (one hour)
Biking (5 miles)

Workout

Follow Baby Got Back until after Christmas.

Day 1 Horizontal Push/Pull
Seated Cable rows- 4x6 or 5x5
Bent over rows- 3x12 or 3x10
Bench press- 3x3
Pushups- 3x12
Farmers walk
Crunches (weighted)- 3x10 or 3x12

Basically hitting chest and back hard. Secondary are abs, triceps, grip and traps.

On this day pick two horizontal type exercises. Go heavy on one and lighter on the other. Reps should reflect weight; same thing with chest. Be sure too pick a good ab exercise and don’t change farmers walk.

Day 2 Quad dominant legs
Dead lifts- 3x3
Full squats- 5x5 or 4x6
Leg extensions- 3x10 or 3x12
Concentration curls- 5x5 or 4x6
Cable curls- 3x10 or 3x12

The only thing that can really be changed is the curl. Pick a different curl exercise and go heavy with low reps.

Hitting quads and biceps hard. Glutes/back are secondary

Day 3 Vertical Push/Pull
Chin ups- 5x5 or 4x6
Lateral pull downs- 3x10 or 3x12
Military press- 4x6 or 5x5
Arm raises- 3x12 or 3x10
Seated calf raises- 3x10 or 3x12
Side crunches- 3x10 or 3x12

On this day pick two vertical type exercises. Go heavy on one and lighter on the other. Reps should reflect weight; same thing with shoulders. Be sure too pick a good ab exercise and don’t change calve raises.

Hitting back and shoulders hard today. Secondary is calves and abs

Day 4 Hams and triceps
Leg press - 5x5 or 4x6
Good mornings- 5x5 or 4x6
Dips- 3x10 or 3x12
Back raises- 3x10 or 3x12
Skull crushers- 3x10 or 3x12

Keep workout the same. A different tricep exercise can be done if desired.

Hitting hams and glutes hard today. Secondary is back, triceps and Quads.

***UD2 for mass gains should be followed after Christmas until my cut.

Sample meal day plan

8:00- Wake up
8:15- Breakfast- 6 large eggs, 32 oz water, 2 jelly doughnuts, veggies, 2 slices of whole wheat bread and 2 slices provolone cheese.

12:00- Lunch- Natural peanut butter sandwich (2 tps. Natty PB and 2 slices whole wheat bread), 2 cups milk 1%, 6 oz chicken breast

5:00- Pre workout meal- 2 cups raisin bran, 2 cups milk 1%, red-bull

9:00- Post workout meal/supper- Whey protein shake (2 scoops) large bagel, and 2 cups milk 1%

11:00- Bedtime snack- 6 oz chicken breast, 16oz water

Water, veggies and spices are not recorded.

Total comes too 3500. This is just a rough estimate but is good for any ideas.

-jordan

P.S. I have WAY to much free time :)

[Eszekial]

Goodbye, Jordan be Cool...

We shall miss thee.

[ddegroff]

Looks good, should work out nicely.

[Jordanbcool]

Goodbye, Jordan be Cool...

We shall miss thee.

Its only two months....but I cant wait to open up your journals and see what you guys have been doing/how much you've improved.

[Jordanbcool]

Friday, July 7

Workout

Incline dumbell press
65x5
65x5
65x5
65x5
65x5

Dumbell Concentration curls
50x5
50x5
50x5
50x5
50x5

Tricep pulldowns
60x5
70x5
70x5
70x5
80x5

Chinups
3x3

Hamstring curls
45x10
45x10
45x10

Squats
135x5
185x5
185x5
205x5
225x5

Dumbell lateral raises
15x10
15x10
15x10

Crunches
Alot

Ok the crunches were stupid. We ended up skipping leg extensions cus we were to tired afterwards. Got one of my football buddies who was doing some endurance crap....He had us do 250 situps/crunches/variations/leg raises etc. etc. It was a total waste of time/effort. Anyways. Thats the last time I spend half an hour doing freaking crunches. We had to do them in sets of 25 (so yea it took forever). It made me mad...I could have just done 30 weighted situps and called it a night.

Meh, thats why I dont do endurance training..Start baby got back next week! Cant wait.

-jordan

P.S. Pics are being developed.

[ddegroff]

What you didn't tell off your stupid football buddies? Tell them they have no idea what they're talking about, and there only answer is to talk about how much they used to bench in high school.

LOL, sorry thats my friends. Next time tell them to STFU, and have them do wighted crunches. AND watch them ask you for help to get up cause they actually worked their abs!

Man thats one random workout you've got there. I guess your just killin time till BGB begins.

GOOD luck by the way!

[Jordanbcool]

What you didn't tell off your stupid football buddies? Tell them they have no idea what they're talking about, and there only answer is to talk about how much they used to bench in high school.

LOL, sorry thats my friends. Next time tell them to STFU, and have them do wighted crunches. AND watch them ask you for help to get up cause they actually worked their abs!

Man thats one random workout you've got there. I guess your just killin time till BGB begins.

GOOD luck by the way!

I DID have weighted crunches planned out. It was me and my friend (also from football) working out. And then we met up with another guy I knew from football and one of his friends. Hes like "you guys wanna do abs with me and him?" and I just said yes. I thought he was going to do 60 crucnhes, tops (which I dont like doing but I would've done). So basically it just ended up with me, my friend and his friend half-assing the crunches/leg raises etc. while he was laying down pumping out them all in perfect form like nothing.....

Biggest waste of time ever. *shrugs*

-jordan

[ddegroff]

Haha, thats good man. Atleast you know how much of waste that was.

[Con]

Well too bad you gotta go, but gl with everything you doin and thanks for explaining those farmers walks, will definately put em in my routine, just wonderin where to stick em in the BGB routine.

Any suggestions?

[HeavyBomber]

Aw man, I'll be sorry to see you go. I always enjoy reading what you have to say about stuff.

[Jordanbcool]

Well too bad you gotta go, but gl with everything you doin and thanks for explaining those farmers walks, will definately put em in my routine, just wonderin where to stick em in the BGB routine.

Any suggestions?

I put them in on day 1 instead of the calve raises. I only work my calves directly once and thats the second upper body day. For me they just arent very high on my priority list so working them once is perfectly fine with me.

[Con]

ok thanks jordan, ill think about that.

[Sidior]

gl with the summer bro

[Eszekial]

One day he's just going to dissapear and stop posting...

Somewhere in the distance, a rose petal falls, and a small dog drops the bomb, and it smells horrible.

Damn you, small dog.

[Jordanbcool]

Tuesday, July 11th

Workout

Bench press
185x3
185x3
205x2

Lat rows
120x5
140x5
140x5
160x5
160x5

Pushups
12,12,15

Farmers walk
Two 95 dumbells

Bent over rows
95x10
95x10
95x10

Weighted crunches
70x12
70x12
70x12

First day of baby got back! My barbell bench was very dissapointing. I hope/think I can do about 220 for 3 reps but it just felt really akward today. I think it was mental but I'm not sure. Anyways, the overall workout was short, sweet and intense. I was sweating like crazy afterwards. Took me and my friend and hour to finish.

UPDATES

Pics- Should be done soon. Gotta go check that out. Once I get them up I will log on for a day or two afterwards to see comments then I dont think I'll be posting till the end of summer.

Food scale- Finally came in! As lyle said in his PSMF book people over and under estimate their food all the time. Chicken breasts I thought were 6 oz were actually 8.5 oz! This may be why my carb cutting fell so short. I guess the UD2 and PSMF diets worked so well because my miscalculations were made up for by the low low cals.

Cant wait for tomarrows workout using baby got back!

-jordan

[ddegroff]

Good work man! It probably is all mental regarding your bench, but thats how it always is :thumbup:.

I found out that Fitday was kinda off on the cals for my chicken breast also. We'll see if i notice a difference.

[Jordanbcool]

Wednesday, July 12

Workout

Deads
225x3
275x3
335x3

Squats
185x5
185x5
205x5
225x5
275x6

Leg extensions
70x10
70x10
80x10

Cable curls
110x5
120x5
120x5
130x5
130x5

Dumbell Concentration curls
45x10
45x10
45x6 *Failed on last 4 reps. Did last few reps. as forced reps.

Wow. Another great workout. I love this routine. Its so short but still intense, it allows me to really concentrate on the muscles I want trained. :clap:

Worked really hard today. Tore through deads and squats and killed my legs. Went really heavy on both. Very happy.

-jordan

P.S. Look at my sig!! I've already broken two personal records on deads and squats!! :)

[Jordanbcool]

http://www.animalpak.com/journey/week.cfm?week=4 (pic 1)
http://www.animalpak.com/journey/week.cfm?week=5 (pic 2)
http://www.animalpak.com/journey/week.cfm?week=2 (pic 2)

Anyone know or can guess this guys bodyfat? Hes much more ripped then I thought. I'd have to say 6-7ish. Also how much weight do you guys think i'd have to pack on my 5"8 frame to look like that? The model is exactly how i'd like my body to look like in 10 years (more or less) when everythings all set and done. Would 5"8 at 225 9% bodyfat be good? Or how bout 220 at 7%? I know that guy weighs more then that but if I could have the same bulk relative to my height i'd be happy. Give me your thoughts cus i've always used him as my guide to what I want my end body to look like.

-jordan

p.s. I picked out which shots I liked the most :)
p.p.s. I'd probably be just as happy with a higher bodyfat then his. I dont want THAT many veins shooting out...

[ddegroff]

Yea, i was gonna say 6ish. I'm not that good at guessing bf tho.

I would say that 220 would be good, but WTF do I know. LOL

[Eszekial]

close to 7ish i'd say.

[Jordanbcool]

Thursday, July 13th

Workout

Dumbell military press
45x5
50x5
50x5
50x5
55x5

Dumbell arm raises
20x10
20x10
20x10

Lat pulldowns
100x5
120x5
120x5
140x4
140x4

Seated calf raises
90x10
90x10
100x10

Dumbell pullovers
35x10
35x10
45x10

Leg raises
3x12

Great workout today. I'm still really happy about my squats and deads from yesterday. I broke both those records.....Anywho this week has been great with baby got back and I cant wait for a few weeks when I can start seeing those gains :).

-jordan

[Sidior]

Jordan you may be able to obtain similar stats to him in many years and many cycles, but you will not look anything like him. Genetics are everything bro.

[Jordanbcool]

Jordan you may be able to obtain similar stats to him in many years and many cycles, but you will not look anything like him. Genetics are everything bro.

Do you mean vascularity or just how my muscles actually look? I know it will take a long time (6-10 years at the very least) but I'm hoping to try and have his look/shape. IMO his body is pretty well proportioned which is what I want (unlike some bodybuilders where certain bodyparts lag way behind others).

[Sidior]

Do you mean vascularity or just how my muscles actually look? I know it will take a long time (6-10 years at the very least) but I'm hoping to try and have his look/shape. IMO his body is pretty well proportioned which is what I want (unlike some bodybuilders where certain bodyparts lag way behind others).

Vascularity is a part of it. Genetics determine bone structure, vascularity (to a degree anyways at similar bodyfats between people), muscle shape etc. Although you can improve these things I think even if you obtain a bf% and weight the same as wrath in that picture you would look very different. His physique is a great one to admire or shoot for as long as you realize you can only be as good as YOU can be.

[Jordanbcool]

Vascularity is a part of it. Genetics determine bone structure, vascularity (to a degree anyways at similar bodyfats between people), muscle shape etc. Although you can improve these things I think even if you obtain a bf% and weight the same as wrath in that picture you would look very different. His physique is a great one to admire or shoot for as long as you realize you can only be as good as YOU can be.

True, which is why i'd probably go down only to 9% rather then 6-7%. Its a long ways from now but I'm trying to get to look like him as much as I can. He's a big dude and I think he looks better then most pro's at his level. Good all around size...a freaking monster.

[Sidior]

True, which is why i'd probably go down only to 9% rather then 6-7%. Its a long ways from now but I'm trying to get to look like him as much as I can. He's a big dude and I think he looks better then most pro's at his level. Good all around size...a freaking monster.

he is a big dude, but have you see him on stage yet? All pros look fantastic during black and white photo shoots:p I think he is awesome as well, but compared to some top pros I don't think he stands a chance yet.

[Jordanbcool]

he is a big dude, but have you see him on stage yet? All pros look fantastic during black and white photo shoots:p I think he is awesome as well, but compared to some top pros I don't think he stands a chance yet.

Well I meant he is better proportioned then most. You know, big upper body, big but smaller lower body (if that makes sense). I think you know. Plus if there are people much bigger then him, then....o well. His size is what I want...

[ddegroff]

So those pics are comin' arn't they? LOL

I got so tied up in your question about that dudes bf%, i neglected to notice your workout yesterday.

You killed it! Keep it up man!

[Eszekial]

I really think he's on steroids.. He just looks bloated all around.

[Sidior]

I really think he's on steroids.. He just looks bloated all around.

Are you referring to wrath? If so I hope you aren't serious, obviously he is on gear.

[Eszekial]

Are you referring to wrath? If so I hope you aren't serious, obviously he is on gear.

Had no idea he was a pro...

Now i know he's on gear :D

[Keith]

Just had to say..

Downloaded Flash Player 8 to watch your motivation video.
As soon as I saw "the best" of Kevin Levrone I had to download that program just for that video. Gave me chills as I saw it. Great vid!

[Jordanbcool]

Aw come on zek!!! He looks great....I would love to look like that.

Anyways, you can tell hes on gear just by his arms. You can get pretty big but I havent seen anyone with arms that big being natural. Plus his vascularity should really give it away lol.

And yea, keith. That video was one of the few things that gave me the will power to diet. A great motivation for any bodybuilder.

[Jordanbcool]

Sidior. Got a pic of anyone you'd like to look like. If so tell me why...just curious what others want in the end.

[Keith]

Aw come on zek!!! He looks great....I would love to look like that.

Anyways, you can tell hes on gear just by his arms. You can get pretty big but I havent seen anyone with arms that big being natural. Plus his vascularity should really give it away lol.

If your talking about the guy on the animal pak website, yes, he is on gear. Just like you said, you can clearly tell from his arms, let alone the rest of his body.

[Sidior]

Sidior. Got a pic of anyone you'd like to look like. If so tell me why...just curious what others want in the end.

I had a few ones of dudes that impressed me alot, I will see if I can track them down again.

[Jordanbcool]

Friday, July 14th

Workout

Leg press
270x5
360x5
360x5
360x5
450x5

Tricep pulldowns (elbows in)
70x5
70x5
80x5
90x5
100x5

Dips
2x10

Back raises (dumbell)
70x5
70x5
70x5
70x5
70x5

Hamstring curls
20x8
20x8
20x8

Wow. Leg press was exhausting. But my strength has been going up and up and up. I love the whole 5x5 rep range for compound lifts....

Anyways. First week of baby got back, and its been fantastic. I can already feel every muscle in my body a little sore from the weeks workout. Well this is my second to last entry. Tonight my mother is picking up the pics and i'll post them when I get home from work. Leave your comments and i'll look over em.

-jordan

[Jordanbcool]

Heres the first batch of pics. I'm using these to gauge my progress for my bulk. Hopefully I'll reach my goal. Im alot happier with the pics although I still look small in them which is simple reality. I guess I've just always thought I was bigger then I actually was. Anyways, I hope you guys like em. Leave some comments if you'd like.

[Jordanbcool]

Heres the rest of em. I really like the whole black and white thing so I thought i'd set up my pics like that. I really like that upper body shot and I didnt know the bacne was that bad. O well.....Good luck guys. And i'll see ya at the end of the summer.

-jordan

P.S. The last pic is what i'd like my back to look like. I have alot of work to do!

[Sidior]

Glad to finally see some pics up bro. First of all, nice ink. Do you have any plans on getting it filled? Regarding the pics, you seem to be pretty well proportioned with calves and lats looking pretty good to me. Thighs look solid, although it is hard to tell cause pic is so close. Shoulders and chest seem to be lagging a bit. You also do like quite lean, so it seems the cut was a pretty good success. I think after this bulk you will look really solid.

[Sidior]

oh ya what were your big 3 around the time of the pic as well? I always think its fun to compare number and photos pre and post bulk.

[Stumprrp]

lookin good jordan, you sure the BF is 10? no abs dude? also whats the weight?

[Jordanbcool]

Yea the bodyfat is accurate. I tested it a few times to be sure. Its a bloated picture. I decided i'd rather look bigger (thus taking the picture during the day) rather then taking it upon awakening. I wasent flexing my abs either I dont think...the lower ones would have been visable if I had cut down to 9%. My weight in this picture (depleted) is 186.

Anyways, All in all I'm pretty happy with myself at the moment although I could be alot bigger. I think my back needs the most work more so then my chest, hence baby got back. I've already broken all my strength records although I havent maxed out yet on anything. I figure the strength gains will keep up this week and then taper off to normal increases throughout my bulk.

Before
Bench press- Two 85 dumbells X 4
Leg press- 470 X 3
Squats- 275 X 3
Deads- 315 X 2

Current
Bench press- 205 X 2 (I'm not used to the barbell yet so I know I can do more)
Leg press- 450 X 5
Squats- 285 X 5
Deads- 335 X 3

The most noticable is in my deads and squats. Hopefully this week my bench press will go up 10lbs as I get used to the barbell. I'll max out every month to compare strength gains and record everything in my paper journal.

More comments are welcomed. I'll be posting all tonight but after that you wont hear from me for a while.

-jordan

p.s. Im soo poor. I really need to get it filled lol. Hopefully by the end of summer my tat will get filled.

[Stumprrp]

nice dude happy the cut went well for you, 186? nice man! if i get to 10% at 186 i will $HIT my pants lol.

[ddegroff]

Pics are lookin good! The bulk looks like a good idea to fill in your chest/back. Legs look really good tho. Good luck with BGB, seems to be working.

[Jordanbcool]

UPDATED GOALS

Current goals (this bulk)
1) Gain 25 pounds by February. (go up to 215)
2) Stay as close to 10% bodyfat as possible but no more then 15%
3) Increase my bench press to two 95 pound dumbells for three reps.
4) Increase my leg press by 100 pounds.
5) Increase my parallel squat to the low 300's
6) Increase my deadlift to the upper 300's

Intermediate goals- End goals (2-5 years)
1) Run a mile in 8 minutes.
2) Increase all of my strength lifts as much as possible
3) Work on my Symmetry. I'd rather be all around built then have huge thighs and various lagging body parts
5) Avoid using steroids until gaining muscle is very hard (basically the last 5-10lbs or so of weight)
6) Work on my endurance and agility
7) Weigh in at a final weight of 205 pounds at 7% 210 pounds at 9% bodyfat or 215 at 11%
2) Continue working on my strength even after desired weight is achieved
3) Get my deadlift in the 500's
4) Get my bench press in the mid 300's
5) Get my squat in the low 400's
5) Increase my leg press to the 800's
6) Change my official name to hoss

So basically I'll be done bodybuilding after 40 pounds of muscle. I figure if I keep my workouts intense I can gain 15 pounds of LBM by march. Then drop about 10lbs of fat. Then start my first cycle. Continue that for 3-4 times. Finally cut back down to whatever bodyfat I choose. I'll probably stay at 9% year round.

[Sidior]

solid goals man, looking forward to seeing this journal up and running again

[ddegroff]

Nice goals! So your back to journal land?

[Bob]

Nice pics and goals Jordan..
You are on your way to being that Monster..

good luck..
And keep lifting heavy, eating right and resting enough..

[Jordanbcool]

Ok guys. Heres the start of my journal. I decided to get it up and going a few weeks ahead of time. This is my first workout after surgery and I didnt have any incidents which surprised me. Nose is healing up good I guess. I also got accepted into the maryland state police cadets! Very happy about that. Working with them will get me in the door to being a trooper. Anyways here I go.

Tuesday, August 22nd

Workout

Dumbell bench press
70x5
70x5
75x5
75x5
85x2

Cable Lat rows
120x5
140x5
160x5
160x5
180x4

Pushups
20,20,10

Dumbell rows
65x10
65x10
65x10

Crunches
3x20

Calf raises
90x12
90x12
90x12

Good workout today. Im glad at the numbers Im seeing. My back development is coming along really nicely. Starting to get a respectable wide and thick back. Please leave comments :)

-jordan

[ddegroff]

Nice workout JBC! Glad to see the sugery didn't stop ya. Also, congrats on getting accepted!!!

[Jordanbcool]

Thanks man! It was very hard to get into and I'm so excited I got accepted!!:clap:

[Sidior]

Glad surgey went well bro. Are you still following BGB? I'm not actually too familiar with that split myself.

[Jordanbcool]

Glad surgey went well bro. Are you still following BGB? I'm not actually too familiar with that split myself.

Yea man its doing wonders for my back development. I would HIGHLY recommend it. I doubt I'm going to follow any split for the rest of my bulks. Not only has my back been growing well but my delts have exploded and my chest has improved alot.

I try and hit chest as much as I can. For example: I go hard on chest day (as I should) but when I work my triceps I use dips and close-grip bench press. Both work my triceps directly and my chest indirectly so I still place stress on it. Anyways, follow along this week to see what kind of excersizes I do on what days.

Thanks for checking out my revived journal. And I max out next week! Cant wait to see how much i've gone up in strength.

P.S. I love the weight I've been doing on those cable lat rows! :) 2 months ago I couldnt get anywhere near that!

[Jordanbcool]

Ok so. Theres this girl at the gym. Stop me if you've heard it.

Sike. Anyways, shes got to be much older then me. Atleast she looks it. I'm 19 and she looks like shes in her early 20's. Probably even old enough to legally drink. Anyways, yesterday I caught her watching me 5-6 times. First time she was watching me was while I was doing dumbell bench press. We have the mirrors in our gym and I glanced up and saw her. Then when I went to lat rows she was watching me again, you know the subtle darting glances. The funny thing is, she had some sap talking to her up front. I dont know if he was her boyfriend or brother or something (he was around my age).

Anyways shes works at the front desk. Today I guess she was doing something cus I was looking for her and only saw her once. When I went to leave she got in my way by blocking the only door out. I know she didnt do it on purpose because she wasent looking at me. Anyways when she saw me coming she smiled and said she was sorry and moved while watching me leave.

And what did I do? I muttered "its ok" while looking at the floor and quickly pushing past her. I dunno I guess I just dont go after girls the way I should. To shy I guess. I'd like to talk to her but I know she wont be here next week because shes simply covering someones shift whos on vacation. I dont know when she works (times) and I'd rather not change around my scedule just to see her. Also I like to work out alone most of the time because talking makes gym time take so damned long. Hmmm Maybe tomarrow I'll go upstairs and do some cardio. I'm sure thats where she is most of the time. What would you guys do?

I havent had a girlfriend in a year now. I've been VERY happy about that because my last girlfriend sucked, broke my heart etc. etc. However I'm kinda sick of being bored and not having a gf to even talk to. I kinda think my reluctance to talk to girls has to do with my last relationship and my shyness. Can you guys think of any ways to overcome both?

P.S. The age difference isnt very big. But you guys know how much of a pain it can be to go out with someone that cant go into bars when you can. Shes VERY cute, very nice physical features. Pretty cute face the whole nine yards. Shes alot taller then me (probably 6'3) but It doesent bother me.

[Sidior]

If she seems nice and you are attracted to her go for it man. Strike up a conversation and play it by ear. You are both in a gym so you have similar hobbies. Goodluck with the maxing btw, ya BGB does look interesting doubt I would ever try it as my split is already confusing and more oriented towards powerlifting now.

[Jordanbcool]

Wenesday, August 23rd

Workout

Leg press
270x5
320x5
320x5
360x5
450x5

Back extensions (dumbell)
75x5
75x5
75x5
75x5
75x5

Hamstring curls
35x12
35x10
35x8

High cable curls
100x5
120x5
120x5
140x5
140x3 (eh)

Concentration curls (dumbell)
40x8
40x8
40x8

Good, simple hard workout today. Still cant wait to max out next week.

Thanks for the advice sidior.

-jordan

[ddegroff]

Nice lookin' workout! GL w/ maxing next week!

Next time you see her, talk to her atleast. You already blew her off once, now it's time to lay down some game.

[Jordanbcool]

Thursday, August 24th

Workout

Lat pulldowns
100x5
120x5
120x5
140x5
140x5

Dumbell pullovers
40x10
40x10
45x10

Military press
95x5
115x5
115x5
115x5
135x5

Dumbell front raises
25x10
25x10
25x10

Side crunches
120x20
130x20

Great workout today! Very happy, because I cant remember the last time I really had a bad one.

[Stumprrp]

great workout jordan, as well as the past ones.

[ddegroff]

Nice work again, and again, and again! lol

So when are those chins fittin into your workout?

[Jordanbcool]

Nice work again, and again, and again! lol

So when are those chins fittin into your workout?

Havent been doing them. Maybe I'll attempt some tomarrow. I can do a few chin-ups thanks to my biceps. I'd rather use less of my arms and more of my back though....I just dont think its strong enough. Even to do one pullup i'd have to be able to lift my bodyweight which is almost 200 pounds. As you can see my last set for lat pulldowns was 140 (which was challanging for me).

Unless for some reason its easier to do a pull-up then a lat pulldown..

[Jordanbcool]

Friday, August 25th

Workout

Squats
185x5
185x5
205x5
205x5
215x5

Deads
275x3
315x3
335x3

Leg extensions
60x10
60x10
60x10

Tricep pulldowns
120x5
120x5
120x5
120x5
120x5

Close grip bench
95x10
115x10
135x10

Farmers walk
Two 100's

Not a very good workout because my legs were STILL sore from my previous leg workout.....heh. I knew I should've gave them another day.

[Jordanbcool]

I had a great workout today!

Maxed out on my first major lift.

Now I have a PR of 540 on leg press. 12 45 pound plates total. :clap:

Next I'll be maxing out on bench, squats and deadlifts. Look forward to these numbers.

-jordan

P.S. The rest of the workout was the same for the most part. Except I decided to never ever do reverse curls again lol.

[Sidior]

Awesome PR bro, solid deads the day before as well. 3 sets of 5 is tough stuff. Oh ya finally got my own journal going, so come by and say hi.

[Jordanbcool]

haha I meant to put down a 3x3 apparoach. But yea, thanks for the support! I already left a comment on yours.

You got some sick strength. Keep at it.

[ddegroff]

Hittin' the iron hard as usual. Nice work!

I gave up on lat pull downs a long time ago. I hate the way my forarms burn and its the devil. Since your bulking Built's negative chins approach would be a good idea to try out forsure. Do what ya gotta do.

[Jordanbcool]

Yesterdays workout

Lat pulldowns
100x5
120x5
120x5
140x5
140x5

Front lat pulldowns
100x10
100x10
100x10

Military press
95x5
115x5
115x5
135x5
135x5

Dumbell Arnold press
30x10
30x10
30x10

Calf raises
90x12
90x12
90x12

Crunches
2x30

[Jordanbcool]

Wednesday, August 30th

Workout

Cable lat rows
120x5
140x5
160x5
160x5
180x5

Dumbell bench press
75x3
85x2
90x2 (PR)

One arm dumbell row
65x10
70x8
75x6

Cable crossovers
100x10
100x8
100x6

Decline situps
3x20

Good workout. I hit my back REALLY hard today. Dont think I did the crossovers with good form but its the first time i've ever tried them. It'll get better with time. Tomarrow is maxing out on deads AND squats. Should be fun lol;)

-jordan

[Sidior]

Putting the 90s up for dumbell press is solid bro. If I remember correctly wasn't 90sx3 a goal of yours or something? If so set a new one cause you will nail that **** next workout.

[Jordanbcool]

Putting the 90s up for dumbell press is solid bro. If I remember correctly wasn't 90sx3 a goal of yours or something? If so set a new one cause you will nail that **** next workout.

Yup it was one of my old goals :) Now its up to two 95 pound dumbells x3 and maybe I can even get up to two 100's by the end up my bulk.

[Con]

Nice **** jordan, some nice numbers you got in here, btw I remember you syain u were gonna be gone for 3 months. Did 3 months go by that fast?

Gl with the squatin and DLin.

[Jordanbcool]

Thursday August 31st

Workout

Squats
245x3
285x2
325x1 (PR)

Deads
225x3
275x2
365x1

Tricep pushdowns
80x5
100x5
100x5
120x5
130x5

Leg extensions
70x8
70x8
70x8

Close grip bench
135x10
135x8
135x8

I was wore out from deads. I've been having trouble with my grip. These past 2 weeks i've left the famers walk alone because I didnt want it to tire my grip since I usually do deads at the end of the week. Maybe if I switch it up things will get better. It annoys me cus I know I could break that deadlift if it wasnt for my grip...

But I did get a new PR for squats so thats good.

[Sidior]

Nice squat PR. For the deads are you using chalk and a mixed grip?

[Jordanbcool]

Dude me and my friend were really wanting to use the damned chalk. I know I could of gotten in the high 300's with some good ol chalk. My gym doesnt have it though so the best I can do is either get some straps (which I will never do) or just wait until my grip gets better. I mean, my grips gotten better but its just not fast enough. I've tried switching days for deads. I really havent done farmers walk in ages for fear that it will tire my grip out (I usually do deads at the end of the week).

So now I think Im just going to do some hard farmers walks now and move deads to the front of the week. Then maybe I can bring some chalk with me or something. I dunno. Any advice?

O yea, and I always use a mixed grip. Its a shame cus my leg numbers are really high compared to my lagging upper body....I was hoping my deads would show that :( lol

[Sidior]

Man go buy some chalk yourself, Hikers Haven should have some, as well as alot of other stores. If not just order some online...fack if you want to pay for postage I can send you a block of mine, I got tons sitting around.

[Jordanbcool]

Just noticed you live in canada. Postage will probably be a pain so I'll prolly get it here. Thanks for the offer. I'll try to get some before next weeks deads so I can use em and then I'll prolly pop a PR.

Anyways two things I'm happy/confused about.

The happy part is that Paul stagg, the uber mod from the anabolic forums has offered to work out with me whenever I feel up to it. I told him I wanted to train for a few more months before I started with him though. He lives about an hour from me so we cant workout all the time but when I can it'll be great. I really look forward to it.

Also I'm starting to get fat. haha. Not crazy fat, but at the end of my bulk I'll probably be in the low 20% bodyfat (say 22%-23%). I've been sticking to my bulking plan but I've been neglecting the morning cardio..Anyways. I know Im gonna want to throw in a few random 12 day PSMF to keep myself under 20%. Maybe one or two? What do you guys think?

Right now the BF is accurate. Around 15% give or take. When I ended my cut I was about 13% despite what my measurements said...So yea nothing un-expected I just dont want to be too fat when I start my cut.

[Jordanbcool]

Nice **** jordan, some nice numbers you got in here, btw I remember you syain u were gonna be gone for 3 months. Did 3 months go by that fast?

Gl with the squatin and DLin.

Sorry bro I never did respond to ya.

Thanks for the support and yea...It was more like a month. I just wanted to take a little break from posting. I was trying to stay focused on my training and at the time I was working alot.

But I'm back and I'm glad too. My paper journal always gets lost or something gets spilled on it...lol. Now I just write it down on paper punch it in the comp then throw it away.

[Sidior]

The 12 days PSMF should help keep the BF% under control, I don't think they will be great for maintaining strength though. Also hit up workout with Paul Stagg asap, learning from someone that experienced will be sweet regardless of if you feel like you can kepe pace with him or not.

[Jordanbcool]

The 12 days PSMF should help keep the BF% under control, I don't think they will be great for maintaining strength though. Also hit up workout with Paul Stagg asap, learning from someone that experienced will be sweet regardless of if you feel like you can kepe pace with him or not.

Yup. If I do one it'll only be once and probably not for a while. I get to increase cals tomarrow though :)

Up to 4k now :D I love food

O yea and I'm also trying out ETS for the first time!

[Jordanbcool]

Tuesday, September 5th

Workout

Cable rows
120x5
140x5
160x5
180x5
180x5

Dumbell bench
70x5
70x5
70x5
75x5
75x5

One arm dumbell rows
70x10
70x10
70x10

Dumbell flys
25x12
30x12
30x12

Farmers walk
Two 105's (biggest dumbell we have) X 3

Crunches
2x30

Tryin to get some different excersizes in as you can see. Good workout

[Jordanbcool]

Wenesday, September 6th

Workout

Close grip bench
145x5
145x5
145x5
155x5
155x5

Skull crushers
35x10
35x10
45x10

Leg press
320x5
360x5
360x5
450x5
450x5 (burst my eyes on this one)

ATF squats
105x8
105x8
105x8 (Very hard)

And I had to dump out the leg extensions because I couldnt even do 20 pounds for 3 reps. My quads hurt so bad....I'm going to limp to class today. But I guess thats good I think this is the hardest I've ever hit my quads. More room for growth :)

So now my calories are up to 4k and I'm taking ETS. Cant wait to see it kick in I'm pretty sure my strength is going up because of it.

[ddegroff]

Lookin' Good bro, keep it up!

[Jordanbcool]

You guys are gonna love the progress pics....

I'm gonna take some pics around halloween. Thats around the middle of my bulk. However I probably wont post those.....then I'll post some pics after my bulk and after my cut. Once this fat comes off I know i'll look much better then last year.

Also the increased cals and ETS are doing good things for my lifts and strength.

[Jordanbcool]

Thursday, September 7th

Workout

Military press
115x5
115x5
135x5
135x5
135x5

Lat pulldowns
100x6
120x6
140x6
140x6

Bent over dumbell laterals
22.5x8
25x8
25x8

Bitch ass crunches
2x30

Calf raises
90x12
90x12
90x12

Assisted pullups
10,8,8

First off I have no clue how I did that military press. I usually dont even try 135 till my last set and then I can only get it 4 reps. tops. It was my headphones for sure. I was listening to "Higher" by creed. Anyways its the background music for "The best of kevine levrone". I just imagined him struggling to get through this very same excersize (its shown in the video). Simply amazing how much mentality and heart come to play in the weight room.

Also songs from Rocky I, II, and III are really the only reason why I can run at all now.....haha. Sound cheesy but its true.

O yea, and I'm happy I started doing the assisted pull-ups. :)

[Sidior]

huge jump in millies bro, I guess music does make a big difference for ya....either that or you are just getting stronger!

[ddegroff]

Killin' those Military presses!

And i'm glad to see some form of pullups!

[Jordanbcool]

Killin' those Military presses!

And i'm glad to see some form of pullups!

Yea dude my back is hurting like no other.......I havent felt this type of soreness ever. I feel happy that I'm getting it now but kinda upset because I kinda think I havent been working my lat pulldowns hard enough or something. Soreness is NOT a sign of growth but I should have had some sort of soreness when I first started and havent.....like when I yawn....my back muscles kill me (well yawn and stretch my arms).

I mean, i've felt sore like this after cable lat rows but this is a different muscle....The muscle thats supposed to be worked hard on shoulder/back day. Thoughts?

P.S. The ETS really isnt doing anything for my recovery. Sad to say. But I'm only taking half the dose.....I think I'm just going to up it next week (to the normal dose) and see if that helps. I think its helped my sleep and strength but its main benifit should be ridding myself of this awful soreness....I'm afraid that I wont be able to do deads this week because my quads are still sore from last workout.

Hey atleast I know I'm working hard...

[ddegroff]

Where exactly is the pain? I know the first time I did those it killed my back (main reason i like pullups so much).

Hows the soreness now?

[Jordanbcool]

Where exactly is the pain? I know the first time I did those it killed my back (main reason i like pullups so much).

Hows the soreness now?

Its a good hurt, and its mid back. The exact muscle thats worked hard during pull-ups. I was dissapointed because that probably means that I havent been working the lat pulldowns hard enough.....its gone now..

Anyways, I've been drinking alot these past few weeks. One of my friends is about to go into the marines next monday and hes trying to have as much fun as possible. So, I ended up doing what I said I wouldnt. I got wasted, again last night and thats why you guys didnt get a deadlift workout this week. I'm drinking with him one last time next friday and that will probably be it for me for a WHILE. Probably 1-2 months atleast. O well, tomarrows another day. Atleast I'm having alot of fun, and I do drink as much water as i can..

[ddegroff]

Alright thats good too hear!

Hey we all drink time to time...

just keep hittin' the weights hard!

[Jordanbcool]

Monday, September 11th :(

Workout

Deads
225x5
225x5
275x5
275x5
295x5

Back extensions (Dumbell)
80x8
80x8
80x8

Hamstring curls
35x10
35x8
35x6

High placement leg press
180x12
180x12
180x12

High cable curls
100x5
120x5
120x5
120x5
120x5

Dumbell preacher curls
22.5x10
22.5x8
22.5x6

IMPORTANT NOTES/UPDATES

1) I've decided to add some more volume to make up for that missed deadlift session. However, the 5x5 deads will be a permanent addition.
2) I'm pretty sure I've reached the big 200 mark! I need to weigh myself sometime to be 100% :)
3) ETS has been increased. Read for details on its effectiveness tomarrow.
4) I've changed my leg workouts to hit quads hard on one day and hams/glutes hard the other. The workouts will show this.
5) My strength is steadily going up :clap:

Thats pretty much it. Another big thing is the addition of assisted pull-ups. I've discussed possible changes with built for my chest routine to help with my (still) lagging pecs.

I've been having alot of fun recently. :alcoholic Once my buddy leaves though my body will welcome this well deserved break. I dont think I'll drink like this till I get into a 4 year college lol. I think the other day I have like half a 5th of svedka haha....

P.S. Insane workout today. My lower back was pulsating after those deads. My hams were also hit really hard.

[Sidior]

Really strong workout, the 5x5 deads are ****ing sweet...but as the weight moves up will become the toughest thing ever. I made the mistake of trying them on a cut and ****ed myself over, on a bulk though they should work wonders. 200lbs is ace as well:thumbup:

[Jordanbcool]

Thanks!

Grip was fine today too :) I think moving deads to monday was a great idea.

[Sidior]

Glad to hear it, the 5x5 will also mean weight will progress slower than if you were doing lower reps, so hopefully the grip will keep pace. Did you get chalk yet?

[Jordanbcool]

Glad to hear it, the 5x5 will also mean weight will progress slower than if you were doing lower reps, so hopefully the grip will keep pace. Did you get chalk yet?

Nah not yet but i'll get some soon. I didnt think anything of it until today, i've just been busy with my friend. I NEED to start working on that freaking supplement thread again...*sigh*

Anyways, just got a LONG PM from built. I'm changing up my chest routine. Look for it tomarrow.

[ddegroff]

I dont think I'll drink like this till I get into a 4 year college lol
Ha, right good luck w/ that!

Nice work, your making me jealous...

[Eszekial]

How did the ETS work out for ya?

[Jordanbcool]

ddegroff- It is fun, but I know its not helping my training. The missed deadlift session really annoyed me.

Zek- Half the dose didnt really do anything for me, but maybe increased my strength a tad. Now I'm on the normal dose and its helped alot with recovery. I worked bi's really hard yesterday and they feel perfectly fine. Like I never worked them. I've also been going up in weight. Like today, on my military press I went up an extra 10lbs on my last set. I def. recommend buying it. Its expensive (IMO) but if you can afford it, its well worth it.

Also, my Upper back was very sore today. Why is that? I had a leg day yesterday. I'm thinking its maybe the lower back extensions?? Anyways, it felt like I did some heavy rows, or pullups the day before but I didnt do any direct upper back work at all. Hmm dont know how to interpret that. The ETS cleared up the soreness everywhere else but that. Weird.

Heres my workout for today.

Military press
115x5
115x5
115x5
135x5
145x5

Assisted pullups
3x5

Lat pulldowns
120x8
120x8
140x5

Arnold dumbell press
30x10
30x10
30x10

Weighted crunches
45x20
45x15
45x10

Farmers walk
Two 105 dumbells

So as you can see the pulldowns/pullups were affected by my sore upper back. O well, can't have a good workout everyday. Tomarrow is ATF squat day haha can't wait. *End sarcasim*

[Sidior]

nice workout, I thought you were doing chest though

[ddegroff]

Nice workout!

The deads could have hit the upper back harder than usual, causing the extra soreness??

[Jordanbcool]

nice workout, I thought you were doing chest though

Nah I didnt have much time today so I'm saving it for thursday.

[Sidior]

ah well looking forward to seeing what changes you make

[Jordanbcool]

By the way, for anyone wondering the ETS has really kicked in today. I'm not sore anywhere at all on my body. Great great stuff. God I wish I had more money.....I'd buy this stuff year round. The only problem with it is this.

1 5lb tub or nitrean (about) lasts me 2 months for $40. The ETS lasts only one month for $30. :( A big trade-off. You just have to take 8 pills a day for it to work thats why it goes so fast. O well, hopefully I can get some more funds and keep purchasing this stuff. I'm def. including it in my guide.

Look for tonights workout. ATF squats and leg press :) Gonna suck but I'm looking forward to it.

-jordan

[Sidior]

ETS is ****ing top drawer bro, I couldn't agree more

[Jordanbcool]

So now my best friend is off to the marines :( He left 3:30 yesterday....I got a random e-mail from him this morning and he said everything is going well so far. Tomarrow at 4 in the morning he starts getting processed at boot camp. Ouch, I'll be fast asleep while hes doing basic. Feel sorry for him, but its something he wants to do. I'm going to miss the hell out of him though.

Anyways, heres last weeks workout and I'll post tonights workout later....tonight lol.

Workout (Chest)

Dumbell bench
75x5
75x5
75x5
80x5
80x5

Dumbell incline press-Superset
50x8
50x8
55x8

Dumbell flys-Superset
20x12
25x10
25x8

Lat cable rows
140x5
140x5
160x5
180x5
180x5

Dumbell Back raises
75x10
75x8
75x8

Decline situps
30, 15

One arm dumbell row
75x8
75x8
75x8

Workout-Quads

Leg press
320x5
360x5
360x5
410x5
460x5

Close grip bench
155x5
155x5
165x5

ATF squats
135x6
135x8

Leg extensions
40x12
40x12
40x12

Calf raises
90x10
90x10
90x10

Dips
3x8

Comments
First workout- The super sets sucked. The 20 pound weights for the flys were very heavy. I should have done the stretching that built talked about but I didnt have time or space. My gym was packed that day for some reason. However I was happy with the increasing dumbell bench numbers for my sets.

Second workout- Nothing really, I think I went slightly up in the leg press (usually I do 450 on my last set).

One thing I do need to work on is change. I need to start hitting things from different angles and such. I dont know what tonights workout will be, so look for it.

-jordan

[Stumprrp]

nice workouts dude!

[Jordanbcool]

Workout

Leg press
320x5
360x5
360x5
450x5
470x5 :)

Squat-Superset
195x8
195x8
195x8

Preacher curls
40x10
50x10
55x10

Leg extensions
50x10
50x10
50x10

Calf raises
100x12
100x12
100x12

Low cable curls
120x5
120x5
130x5
130x5
130x5

GREAT workout!:clap: I was sweating my balls off afterwards. Made me very happy.

[Sidior]

leg press :thumbup:

sweaty balls :insert thumb down emoticon:

Nice workout bro.

[ddegroff]

Nice workout(s)!

Glad to see the weights are still climbing!

Keep it up!

[Jordanbcool]

Thanks guys, I'm loving the climbing numbers. I weighed myself this morning and I weigh 207...I havent gained anything signifigant bodyfat wise, so I'm guessing the weight is in my quads. I've been blasting them hard with the recent squats and leg press combo. I had a good workout today too with chest.

Workout

Dumbell bench
75x5
75x5
75x5
80x5
85x3

Incline bench (superset)
65x8
75x8
85x8

Cable cross-overs (superset)
80x8
80x8
80x8

Cable lat rows
140x5
160x5
160x5
180x5
180x5

Leg raises
3x15

Rack pulls
225x8
225x8
225x8

I gotta check if I did the rack pulls right, I think I did cus my back was sore afterwards. Another good workout :)

EDIT: Yup did em perfect!

[Jordanbcool]

Workout (yesterday)

High foot placement Leg press
270x5
320x5
320x5
320x5
320x5

Back extensions (dumbell)
80x5
80x5
80x5
80x5
80x5

Hamstring curls
35x8
35x8
35x8

Close grip bench
145x5
145x5
145x5
145x5
145x5

Tricep pulldown
90x10
90x10
90x10

Decided to leave SLDL alone today because my gym was so backed. I also didnt want to do dips since my chest was already trashed enough lol. Nothing out of the ordinary today though. I'm going to post some updated goals.

-jordan

[Jordanbcool]

1) I've pushed my desired weight from 215 to 220 by the end of this bulk. Once its over I'll probably be around 20ish but thats fine with me. I'll carry some extra fat around if I can be strong while doing it.
2) Cut is looking to start the first week of feburary. I want to get on the ball for summer this year
3) I'm going to start working on my endurance running, to keep fat away and to stay in shape. Today I ran 2 miles in 20 minutes.
4) Strength goals are the same, since I havent reached any of them. If I do break them before its over, I'll just keep lifting as much as possible.

Updated end goals
205 at 7%
210 at 9%
215 at 11%
220 at 13%
225 at 15%

Now these are only rough numbers but once I'm done i'll probably keep on some fat throughout the year and then cut back down to 7-9% before summer.

EDIT: Cut is looking to be a PSMF for a month or two then once I hit that i'll do an 8wk UD2 diet.

[ddegroff]

Sounds like a good plan through out.

I'll keep you accountable!

whats goin on with the job w/ the state patrol.

[Sidior]

Forget about thinking about the cut, enjoy the bulk. Why not to go to 230lbs:D

[Jordanbcool]

Eh I decided to leave the cadet thing alone. I talked to someone at my college and they said I could be making twice as much money if I just get my degree. Not only that but I could move up in rank faster. He told me to do what he did (hes an ex-state trooper BTW).

Stay in college and get a 4 or 6 year degree in crimonology. Then work as a county officer or with the state police (state police would be much better). Then after 5 years with them, quit and try to work with the feds. He said six figures isnt un-heard of but you have to have both a degree and expirence to even have a chance at that job. So yea, right now I'm just working on the degree. Plus every cop I know thats past the age of 30 ends up getting atleast an associates anyways.

And I would bulk up to 230 but I'd be a freaking cow lol.

[ddegroff]

Ah alright sounds like a good plan.

[Coke]

Ah alright sounds like a good plan.

I agree, work on the criminology degree and go from there...glad to know you have chosen a career that you like.

[Jordanbcool]

Yesterdays workout

Lat pulldowns
120x5
140x5
140x5
140x5
140x5

Military press
115x5
115x5
135x5
135x5
135x4

Dumbell front raises
30x6
30x6
30x6
30x6

Weighted crunches
70x10
70x10
70x10

Farmers walk
Two 105's

Assisted pullups
3x8

[ddegroff]

Nice work, hows those pullups comin?

[Jordanbcool]

Nice work, hows those pullups comin?

They are really hard. Since the machine I'm using for assisted pullups only barely helps you out. Its like when you watch a movie of any mr. olympia training....towards the last set if they can't get it they have their trainers help them out just that much until they get it. So yea, it doesnt really get any easier but I guess thats good because Im working them that much harder.

Noo alcohol this week. Glad about that. I actually cancelled all plans for tomarrow to just stay in and spend time with the family.

[Jordanbcool]

http://www.youtube.com/watch?v=PSIPnPQJtPI&mode=related&search=

I'm sorry but this video is so motivating. I had a serious thought about competing when I saw this video. Its crazy how much those guy's go through.

[Sidior]

You tube has some really cool vids for sure. Nice job on the no drinking this week:thumbup:, helps the training a bit eh.

[ddegroff]

Glad to see the pullups are coming along!

Nice work on moving towards your goals and dropping the setbacks!

[Jordanbcool]

Monday, September 25th

Workout

Military press
115x5
115x5
135x5
135x5
135x5

Front lat pulldowns
100x10
120x10
120x10

Back press
65x8
105x8
105x8 (very hard)

Pull-overs
90x8 (each arm)
90x8
100x8

Calf raises
90x12
90x12
90x12

Farmers walk
Two 105's

Weighted crunches
70x8
70x8
70x8

I hit both back and shoulders REALLY hard today. :strong: I felt pretty sore afterwards. I was sure to squeeze my shoulder blades together during the lat pulldowns and pullovers and it burned like hell. I need to concentrate on that more for each bodypart. Farmers walk is becoming much easier then usual but the dumbell's at my gym only go up to 105's. I guess i'll just have to walk around farther with them or just do barbell farmers walk. *shrugs* we'll see. I was very pleased with todays workout which is good because last weeks workout I started to fade towards the end of the week. I'm also going to start working on my endurance running wise. I know its gonna suck but I need to stop being so lazy and get off my butt. This week I'll shot for 2.5 miles. I want to build up to 5 miles and then work on my time for that. Look for up-dates.

-jordan

[ddegroff]

Sounds like a plan! Glad to see the bulk is going well! Can't wait for mine to start.

[Jordanbcool]

Yesterdays workout

Preacher curls
60x5
70x5
70x5
75x5
75x5

Leg press
270x5
360x5
360x5
450x5
480x5

Dumbell lunges
55x3 (about a 10ft space one way)

High pully cable curls
100x10
100x10
100x10

Squats
195x8
195x8
195x8

Uhh waking up this morning my glutes are the most sore. I think thats because of the lunges....ah o well. Loved the workout yesterday. There are so many hot milfs. O yea that reminds me.

So the other day (not yesterday) I get to the gym. I usually workout two days in the morning and two days at night. In the mornings though there are a TON of old people. Like my favorite, this old guy that shaves his FACE butt naked. Dude I'm trying to take a piss come on put that thing away.....But anyways. Theres this old....old women there. Shes gotta be like 60-70 but the thing about it is that she looks pretty damned good to be that old (physically). I know when I'm her age I'll be huge. So shes pretty lean and she keeps trying to talk to me; smiling and all. In my head I'm like wow this is nasty. Shes thin but since shes so old she looks like the crypt keeper. Sunken face, dark circles etc. etc. So of course being a man as shes walking away my eyes fall down to her butt. The sad part is shes wearing tight spandex. I'm looking at her butt (for a split second) and it looks like she took a dump in her spandex pants. I mean since shes so old her ass is SAGGING down, so much that it looks like she took a crap in her pants and is flaunting it around.

So now when she tries to talk to me I just do what I do with the old naked guy. Keep my head and music way up.:zipit:

[ddegroff]

Wow, TMI!!!!

What do you train at a nursing home? LOL

[Sidior]

You should of nailed her, you don't have many chances to hit something that old. Nice workouts bro.

[Jordanbcool]

You should of nailed her, you don't have many chances to hit something that old. Nice workouts bro.

You're freaking nasty. lmao

[Sidior]

You're freaking nasty. lmao

You thought it, I just said it out loud.

[Jordanbcool]

Yea OK sid....

Heres yesterdays workout I'll post hammy day tonight

Cable lat rows
140x5
160x5
160x5
180x5
180x5

Dumbell bench
75x5
75x5
80x5
80x5
80x5

Cable crossovers
100x8
120x8
120x8

Decline bench
180x12
180x10
180x6

Rack pulls
245x8
245x8
245x8

Backs sore from the rack pull/cable row combo. O yea, dont ever try out the pec deck. Such a terrible machine....I couldnt get the stupid thing to adjust right so finally I just said F it and went to good ol free weights.

[ddegroff]

Flys, Flys, Flys buddy.

[Sidior]

Why rack pulls at the end? They are freaking hard, do them first.

[Jordanbcool]

Why rack pulls at the end? They are freaking hard, do them first.

Someone was using the only free-weighted squat rack at the time. *shrugs*

[Sidior]

bump

this bitch was on page 3, where ya been?

[Jordanbcool]

haha sorry sid I've been lazy as hell the past few days. This is the conversation with myself...

"Ok, today I gotta punch in my journal before I forget"
*hours pass*
"eh I'll do it tomarrow"

haha:drooling:

[Jordanbcool]

Last weeks deads workout
(if thats even gramatically correct)

Deads
225x5
275x5
295x5
295x5
295x3 (grip totally failed)

High foot-placement leg press
180x10
230x10
290x10

Dumbell back raises
80x8
80x8
80x8

Rope Tricep pulldowns
100x6
100x6
100x6
100x6

Bench dips
BW 3x10

Weighted crunches
70x10
70x10
70x10

A few notes for this workout.

1) On deadlifts I could feel I could've easily gone up ATLEAST 40 some pounds on my last set probably even alot more. My legs got it but not the grip. So sidior if ya wanna send me some chalk I'll pay the postage. I thought it would get better without the chalk but it hasent. Eventually I will sadly have to resort to straps in the long run. The dumbells at my gym only go up to 105 and I use those with ease.
2) The crunches were alot easier then in the past which is a good sign.
3) I also loved the bench dips. I only did bodyweighted ones so I can get a feel for them but from now on they'll be weighted.
4) Final one. The high foot placement leg press was really easy the first set. I need to go much heavier on them from now on. You can tell it was easy because of the huge weight jump.

-jordan

[Jordanbcool]

Yesterdays deadlift workout

SLDL
185x5
205x5
205x5
215x5
225x5

High pully cable curls
100x5
120x5
120x5
120x5
140x5

Concentration curls
50x6
50x6
50x6
50x6

High foot-placement leg press
270x8
360x8
360x8

Hammy curls
40x10
40x10
40x10

Side crunches (Machine)
130x20
130x20

1) I liked the SLDL's I killed my back and hams (in a good way).
2) I also went alot heavier on the leg press so it was much more challanging then last week.

Today should be a shoulder or chest workout look for it later I promise I'll post it. lol

[Sidior]

Nice sessios bro, PM me your address and I will send the chalk asap :thumbup:

[ddegroff]

Nice work!

Don't use the straps until the last possible set!

[Jordanbcool]

Todays workout

Dumbell bench
75x5
75x5
80x5
80x5
80x5

Cable crossovers
100x8
120x8
120x8

Incline dumbell bench
50x10
50x10
50x10

Rack pulls
245x5
275x5
275x5
275x5
275x5

Upright rows
95x8
95x8
95x8

Decline situps
3x15

I noticed that a big problem with my grip is my callouses. On my left hand (which is the one that typically fails) my callouses have grown so that to get a comfortable grip I have to use more of my fingers then then the rest of my hand. Its really hard to explain but has anyone else had this problem?

[Jordanbcool]

Tonights quad dominant workout

Squats
195x5
245x5
265x5
265x5
285x5

Leg extension
80x10
80x10
80x10

Leg press
180x12
180x12
180x12

CG bench
155x5
155x5
165x5
165x5
165x5

Calf raises

Bench dips
Weighted with a 45 pound plate

For my quads the workout got gradually harder and harder. When I got out frrom the leg press I got up to stand really fast and fell right back down. Kinda embarrased myself but not many people were in the gym so I just shrugged it off. Good workout today. I supersetted my whole quad workout so they are really going to hurt tomarrow lol.

[Jordanbcool]

On another note. I'm planning to do that PSMF next week probably. Just to get it out of the way. Then afterwards I'll keep up the cardio and stop slacking like I have been. This may sound like I'm behind but none of this is unexpected and so far I'm on scedule with everything. I just have to do the PSMF a little earlier. I should be starting the PSMF at around 207-208 depleted. I'll get well under the 200 mark but once I refeed, should get back to just under 200. Still keeping my goal of 220.

Heres what my diet will look like

12oz chicken breast
6 egg whites
2 scoop opticen in water
2 6oz cans of tuna
3-4oz lean lunch meat

Comes out to 1339 calories, 262p, 19c, 17f

First week I'll do a depletion workout and two regular full body workouts (using 5x5). The second week I'll just do two. Cardio will be light-moderate, probably just a 3-4 mile jog once a week in the morning.

So thats it.

O yea and the refeeds will be modeled after the UD2 ones. After the PSMF i'll go back to bulking, not sure if I'll jump right into the increased calories or do it slow...we'll see.

P.S. Can't wait till when I cut for the summer :) Its gonna suck but I know I'll look much better this year then last. Gonna shot for 7-8% this year instead of the 12% I was last summer. Cant wait to see how I look once I drop some weight.

[ddegroff]

Nice last couple workouts.

My callouses don't really effect my grip. You might want to sand 'em down or something.

Are feeling a little fat JBC? LOL

Looks good, have fun doing the PSMF!

[Jordanbcool]

Nice last couple workouts.

Thanks!!

My callouses don't really effect my grip. You might want to sand 'em down or something.

Hmm that might actually work. Maybe I'll try it out.

Are feeling a little fat JBC? LOL

Yes lol

[Sidior]

A few things...
1. Nice past few workouts, squats especially look ace
2. chalk is being sent today, yesterday got hectic...sorry for the delay
3. I see you are going to cut...noooooooooooooooooooooooooooooooooo!

that is all

[Jordanbcool]

A few things...
1. Nice past few workouts, squats especially look ace
2. chalk is being sent today, yesterday got hectic...sorry for the delay
3. I see you are going to cut...noooooooooooooooooooooooooooooooooo!

that is all

Sid. lol, I dont care if the chalk wasent sent yesterday or not. You do w.e. you want I know your going through some things, my deads arent going anywhere.

Why no to the cut? It'll be 14 days...do you really think it'll do that much harm? I'm kinda having second thoughts about doing it next week, thinking I should put it off till atleast november/december.

[Sidior]

I mostly made the comment about cutting cause it sucks lol. How long do you plan to bulk for? It would make sense to have the 14 day PSMF right in the middle of the bulk.

[Jordanbcool]

I mostly made the comment about cutting cause it sucks lol. How long do you plan to bulk for? It would make sense to have the 14 day PSMF right in the middle of the bulk.

That it would, which is another reason why I should do it around november.

First week of feb. is when I start cutting so I'm bulking till janurary. 4 months should be plenty of time. About a month or so on a PSMF and then probably 2 months for the UD2. Plan on cutting to 9% probably.

[Jordanbcool]

Tonights workout

Pullovers
180x5
210x5
210x5
220x5
250x5 (Total of both arms)

Assisted chins
2x8

Lat front pulldowns
120x8
120x8

Back press
105x5
105x5
115x5
115x5
115x4

Arnold dumbell press
35x10
35x7
35x7

Farmers walk
105's again

1) The pullovers were combined together, so don't think I'm doing this much weight on each arm or something lol. It was close to 3 45 pound plates on each side. I probably could have gone even heavier for my first and last sets. O well, it was my first time doing them heavy so I'll remember that next time.
2) Decided to superset everything today and I blasted both my lats and delts. Great burn today and I'm really sore afterwards. I was very happy today.
3) Some things about my grip. I'm going to try three "new" things to see if they help with my deadlift numbers. 1) Use chalk 2) Possibly sand down my callouses on my left hand so they dont get in the way of my grip 3) I was thinking that my grip is probably just tired from doing the first four sets on deads. I was thinking that, when I max out to have a light warm up and then go immediatly to my PR and try to break it that way. Thoughts? I think that will leave my hand alot stronger and less fatigued.

Back is totally trashed. :)

[Sidior]

nice workout bro, what is a back press btw?

Oh ya first two ideas sound good When you decide to max anyways I dont think it makes sense to really do any work sets beforehand. Just whatever weight acclamation sets you need.

[ddegroff]

Ideas look good.

I would do one set of light weight to warm up then go for it.

Session looks good!

[Sidior]

Mailed the chalk today, they wouldnt let me send it postage due. Total price was 6 for postage and 5 for the chalk so like 11 canadian total. I sent you two blocks of chalk, should last you 6 months at least. Should arrive next week or so.

[Jordanbcool]

k, cool. I'll send you the money in the mail. All I have is american currency though lol

[Stumprrp]

nice job

[Jordanbcool]

Todays shoulder/back workout

Pullovers
230x5
230x5
230x5
240x5
240x5

Military press
115x5
125x5
125x5
135x5
155x5

Front lat pulldowns
120x8
140x8
140x8

Dumbell front raise
35x8
35x6
35x6

Calf raises
90x12
90x12
90x12

Crunches
3x20

1) For my back excersizes I did an (isometric??) hold for 2 seconds each rep for my last set. Worked well, got a good workout.

I also went up about 10lbs for my last set on military press:thumbup:

-jordan

P.S. I think sidior asked whats a back press? Its like a military press except behind your head. This way you involve not only your shoulders but your traps and lats as well. I like it.

[Sidior]

Nice workout bro. When the chalk arrives let me know if it helps the grip at all. Also dont worry about sending cashm 11 bucks aint worth it. Just hit a deadlift PR for me :thumbup:

[Jordanbcool]

Nice workout bro. When the chalk arrives let me know if it helps the grip at all. Also dont worry about sending cashm 11 bucks aint worth it. Just hit a deadlift PR for me :thumbup:

Cool, thanks!

On another note. I hit my original weight of 215 this morning :) Bodyfat is around 18% maybe a little higher or lower. Still, I'm happy about the weight gain. PSMF will be in the next few weeks and then I'll keep bulking till janurary. We'll see how I look after that psmf.

[ddegroff]

You used isometric in the right way.

Any overhead press will activate your traps (scapular elevation/upward rotation). If I recall right those really wouldn't use the lats any more either.

Do you have a video of these back presses?

Nice work hitting your original goal! GL w/ PSMF next week.

Workouts look good bro!

[Jordanbcool]

http://www.thetrainingstationinc.com/exercises.html#shoulders

Closest match I could see was "Seated Rear Smith Machine Press"

[ddegroff]

Alright cool, thanks.

Still don't see how they work the lats, maybe as a stabalizer.

Keep up the good work!

[Jordanbcool]

Alright cool, thanks.

Still don't see how they work the lats, maybe as a stabalizer.

Keep up the good work!

It will, just very lightly. Like you said, probably because its a stabalizer.

[Jordanbcool]

I owe you guys 3 workouts and i'll post them after work tomarrow. I've just been lazy/busy with some things. Although I broke another PR on todays workout, look for it later.

-jordan

[Jordanbcool]

ok guys i decided to go through with my psmf for the next 2 weeks. Im actual excited about it. I wanna see the improvements i've made after i drop some fat.

Starts monday, so tonight im gonna have alot of fun ;)

[Jordanbcool]

Last weeks three workouts (sorry its so late!)

Second workout

Preacher curls
60x5
70x5
70x5
80x5
85x5

Dumbell hammer curls
50x10
50x10
50x10

Leg press
270x5
360x5
410x5
450x5
500x5 PR

ATF squat
105x8
105x8
105x8

Leg extensions
40x10
40x10
40x10

Third workout

SLDL'S
225x5
225x5
275x5
275x5
275x5

Tricep pulldowns
120x5
120x5
120x5
130x5
140x5

Dips
3x8

Good mornings
105x6
105x6
105x6
105x6

Hammy curls
45x8
45x8
45x8

Weighted crunches
70x10
70x10
70x10

Crunches
3x15

Fourth workout

Cable rows
160x5
180x5
180x5
200x5 PR
200x4

Upright rows
95x8
95x8
95x8

Incline dumbell bench
65x5
65x5
70x5
70x5
70x5

Dumbell flys
35x8
40x8
40x8

Cable crossovers
80x12
80x12
100x12

Barbell (static?) hold
315x10 seconds
315x6 seconds
315x4 seconds

10 second chest stretching with a 20 pound dumbell

30 seconds total (so 3x10 seconds)

Comments

1) Broke two PRs this week. Very happy!!
2) Found out that my callouses are a big problem for my grip, i'll sand em down and see how it goes
3) Hit everything, including chest/quads/back/hamstrings really hard this week. Still a little sore :D

I'll keep you guys updated

[Jordanbcool]

Macros for tomarrow

1207- Calories
1g- Carbs
29g- Fat
220g- Protein

Mainly chicken breasts for tomarrow. A few eggs, thats where the carb is coming from if anyone is curious. Thats pretty much it. I dont bother counting the fish oil but i'm also taking that.

Tomarrow will be a depletion workout. Full-body high rep etc. etc. I won't bother posting the workout because its going to be a puss one. 12 day PSMF 2 day refeed. Maintanence calories for a week. Then back to bulking. I'll post any needed updates and I'll probably post my first week of diet.

Training three times a week. Doing some cardio too. I wanna get back on that when I start bulking again.

-jordan

P.S. I should look pretty good at the end of the refeed. I'm considering taking some mid-bulk pics, but I'm not sure. After the refeed i'll have dropped some fat and be all carbed up. Cant wait to see more definition and to see my weakpoints so I can start working out any adjustments.

[Stumprrp]

best of luck this PSMF looks brutal! im doing something similar cept more calories and carbs around 30-50 grams. i may try this though.

[K1M]

PSMF yummy. Good luck, Jordan.

[Jordanbcool]

Thanks guys. So far it hasent been that bad. I'm about to go do my depletion workout.....boy is it gonna suck. Ah o well. This will all be over in a few days.

[Stumprrp]

stick with it, so far the low carb thing isnt that bad for me either, even when lifting, only carbs i have come from low calorie vegys.

[K1M]

# carbs don't effect my energy, only calories do. I can go low carb and high carb, both feel fine, but when my cals drop I want to die.

[Sidior]

Nice workout up until the PSMF started, bah losing weight is for vaginas....I will be back when you get your balls back.

[Jordanbcool]

Nice workout up until the PSMF started, bah losing weight is for vaginas....I will be back when you get your balls back.

:zipit:

ahh sid.

[Jordanbcool]

Ok so last nights workout looked like this.

Low cable pulley curls
Tricep pulldowns (rope)
Leg press
Decline bench
Lat pulldowns
Military press
Weighted crunches
Calf raises
Hamstring curls

Everything was 3x15 so most of the time it was bitch weight. My whole body was sore, like painfully afterwards. This morning though I feel fine, strange. I thought not having carbs or calories for recovery would destroy me. Guess my body still has faint memories of my past cut. Anywho heres my diet for today.

6 large egg whites
2 large eggs
2oz turkey lunch meat (lean)
2 12oz cans of tuna
1 scoop of opticen in water (all I have!)

17g-Fat
12g-Carbs
231g-Protein
1181-Calories

I'm kinda annoyed at how high my carbs are, they pretty much all come from my opticen but I wanna use it still because its a good source of protein. I ate a whole can of asparagus and a couple cans of diet coke/water. And thats pretty much it. One thing I like about a PSMF is that its extremly simple to set up/follow. I know exactly what to have, how much and when.

Before I get into a tangent, I'm doing 2.5 miles of cardio tonight on the tredmill. Fun. But shouldnt be to crazy.

-jordan

[ddegroff]

There ya go again, super low cals, booo!

LOL, GL w/ the PSMF.

Take some pics after the refeed.

[Jordanbcool]

So far so good with the PSMF. Tonight is a more power oreinted full body workout following 5x5. I'll post it later tonight.

O yea and diet is like this..

2 eggs
6 egg whites
20oz chicken breast
2oz lean lunch ham
4 teaspoons raw sugar

Calories- 1288
Fat- 31g
Carbs-19g
Protein-218g

Also the fish oil and I'm considering eating some sweet tarts, small amount of gatorade or giving myself 1-4 teaspoons of sugar in my coffee pre-workout. Dunno which, but probably the sugar since my coffee tastes like garbage since I can't have any cream or sugar.

-jordan

All of the choices have low calories. 62 cals. for the sugar so I think I'll go with that.

[ddegroff]

Looking foreward to those numbers!

Man I love black coffee, wouldn't have it any other way.

[Jordanbcool]

Bah, had a bad workout. Friday should be better.

It was good up until tricep pulldowns.....basically I hurt that gay ass tendon and it messed up my bench, then to top it all off my weak ass left hand sucked balls on straight legs...just very gay....alot of other little things made me mad too. Forgot my paper/pen to record the numbers, almost fell on my butt.

I think I'm gonna take a cold shower lol.

[Jordanbcool]

Anyways, I was doing some thinking about my goals for June. Around June I'd like to be 190 at 9-10%. Sounds big and I'll probably have to lift my arse off for the next 3 months to reach that extra 10+lbs LBM I need. I consider it a challenge though. I really want to accomplish this since I'm so big into bodybuilding my friends/relatives have high expectations for me.

So.....after this bulk is finished I think I'm going to leave the hard leg training alone. I'm pretty happy with my leg size as is but they can always be bigger. I'll take some pics after the refeed so you guys can help me with what I need to work on. I'll still squat but more so for strength.

Then next fall I'll probably start my first cycle (still not 100% about that though) and just concentrate on upper body development, specifically back and chest. My favorite bodypart is the back, aint nothing better.

Just jotting down some ideas/thoughts....man im sooo tired.

[ddegroff]

Hey man even if your lifting heavy low reps (strength) and eating in surplus your legs are gonna grow along with your upper.

BUT looks like a good plan so far.

[Sidior]

*looks in, sees he is still cutting...walks out*

[Jordanbcool]

*looks in, sees he is still cutting...walks out*

lol.

Bah, it wont be that much longer! And on a plus my pants fit me again :)

O yea, one more thing. Me and built have been discussing a new routine for what I want. I'll let you guys know how it looks once everythings all said and done.

[Jordanbcool]

Good news. I decided to cut my PSMF short. Right now I'd say I'm at 16% and thats plenty good enough. I was surprised at how fast I dropped weight. Anyways. Tonight and tomarrow will be a refeed. I will probably try to eat in the middle of the night just to keep everything going. No worries though, thats perfectly fine to do on refeeds. Plus I got to get like 6-7k calories and thats hard to do cleanly.

Anyways, my reasoning is that the main purpose of this PSMF was to find my weakpoints since I still have 3 months to improve on them before I do an all out cut. The fatloss was secondary and once I fit into my pants again, I lost interest. So, heres what I want to work on in order.

Chest
Back (thickness)
Left bicep
Calves
Delts
Lower body

Lower body is at the bottom since it still over-powers my upper body somewhat. For these 3 months I want to clean up my diet, keep up on the cardio, increase intensity and work on squeezing certain muscles during the excersize (flexing my quads once I get to the top of a squat etc.). So yea, I've really tried to plan this out. I'm glad I got to stand back and see what I want. I plan on adding 10lbs of LBM by Feburary. I'll probably get back up to 18% or even 20% by that time but thats fine with me. On a psmf you can easily get down to 12% in a few weeks and then its UD2 all the way.

Pretty sure I didnt leave anything out. O yea, I think I'm dropping one lower body excersize on leg days. Just keep to hard squats and SLDL's, thats all I really need anyways. Tonights workout is going to be great, I'm really going to try to work my arse off. Hopefully bust a PR and get the blood pumping for good partitioning ;)

Cheers.

-jordan

p.s. No pics :) I really want you guys to see how much I've gained altogether so you can see how much i've improved.

[Sidior]

Yay glad to hear the PSMF is over! Did that chalk ever arrive btw?

[Jordanbcool]

Yay glad to hear the PSMF is over! Did that chalk ever arrive btw?

Not yet but I'm sure it will be here soon. I wasnt planning on it arriving for a week or two. Canada is far from where I live and the processing is probably whats taking so long (with 9/11 and all) I'm sure it'll come this week. I plan on using it asap.

And thanks! haha i knew you'd be happy. Check back here in 2 hours after my workout.

[Jordanbcool]

Tonights workout

Incline dumbell bench
65x5
65x5
70x5
70x5
70x5

Upright rows
105x5
105x5
105x5

Dumbell preacher curls
30x5
30x5
30x5

Back press (smith machine)
105x5
115x5
115x5

Calf raises
135x5
135x5
135x5
135x5
145x5

Lunges
Used two 60 pound dumbells

Lat cable rows
160x5
180x5
180x5
200x6
220x4

Pretty happy about my workout today the only thing that annoyed me was that I didnt have enough time to do some heavy leg press's. I went to the last minute though lol. I started loading up plates and they started turning off the lights in my gym...

So anyways, my last excersize was lat rows and I was already tired from the rest of my workout but I said what the hell. Then I got on it and just threw back a buttload of weight. I got to 220 and didnt think I could do it but I did four reps.! So that kinda made the whole workout worth it. I came up with a new improved routine tell me what you think of it.

First workout (Chest/Back)

Smith machine bench press- 5x5
Incline bench press- 3x8 (superset)
Dumbbell fly’s- 3x12 (superset)
*10 second stretching with dumbbells three times (30 secs.)
Seated cable rows/Rack pulls- 5x5
Upright rows/bent rows/dumbbell rows- 3x8 or 3x12
*Farmer’s walk/static holds

Second workout (Quads/Triceps)

Leg press- 5x5
Full squats- 3x8 (superset)
Close grip bench press- 5x5
Dips- 3x12 (superset)
Decline situps- 4x15

Third workout (Shoulders/Back)

Military press- 5x5
Front lat pull downs- 5x5
Arnold press- 3x10
Assisted chins- 3x8
Weighted crunches- 3x8

Last workout (Hamstrings/Biceps)

SLDL- 5x5
Back raises/extensions- 3x12
Heavy concentration curls/low cable pulley curls- 5x5
Preacher curls- 3x10 (superset)
Heavy calf raises- 5x5

[Jordanbcool]

:drooling:

*Falls over dead*

Man I've been slacking off. But this week I havent been doing jack crap weight wise which is very depressing. I think if I got paralyzed or something I would get so bored not being able to workout.

Instead of doing a week of "active rest" every 2 months I just stop working out completly just to give my body/nervous system a complete chance to recover.

Next week I'm going to lift to failure and max out on certain lifts. Hopefully the chalk will arive and I can take a stab at deads.

I plan on incorporating some "new" form of training to spice up my workouts. Probably fit in that 20x squat thing just to try it out. Should be brutal as crap.

Other then that when I get back into things I plan to work ALOT harder since I only have 3-4 months to put on 12lbs or so of LBM. I'll try to get a spotter but I'm going to try and increase weight on virtually everything. I know I'll bust some PR's when I max out, look for em next week.

-jordan

p.s. I may be going to a lame halloween party at my college but there should be alot of cute girls there. This one girl really wants me to come so hopefully it will be alot of fun.

[Sidior]

Looking forward to seeing some PRs after the week off.

[ddegroff]

Sounds good, enjoy!

[Stumprrp]

good luck big man

[Jordanbcool]

good luck big man

Ah please. My only hope/motivation these next three months is you. The strength gains you've made/have are astounding.......I might be able to keep up with you lower body but I know you would destroy me with your upper body.

But I'm gonna work my butt off and try to catch up.

-jordan

P.S. O yea, and getting a new damned pair of headphones will really help my workouts...

[Jordanbcool]

First workout back :)

Dumbell bench press
70x6 (warm up)
95x2 PR
95x1

Decline bench (machine with decrease ROM)
180x5
230x5
270x5
270x5
270x3

Dumbell flys
35x12
35x12
35x12

**Dumbell stretching (3x10 seconds each)

Cable lat rows
180x5 (fairly easy)
200x5
200x5
220x4
220x4 (very hard)

Bent rows
115x12
115x12
115x12

Calf raises
135x5
160x5
160x5
160x5
160x5

Comments

1) Great GREAT workout today, I broke a PR on bench
2) I could have easily done more reps. on my bench. The problem I had was my elbow tendon/cartilage. Don't know what to do about that. I started a thread in the bodybuilding forum titles "tendon" if anyone is interested.
3) Very proud of my cable rows. Someone went to use the lat row machine and looked at the pin set at 220, stared at it for a while, shook their head and moved the weight to 90lbs. :D
4) Calf raises were very brutal today, I've never had them hurt so much. Happy though as they are small so its good that they growing.

So all in all I was very happy at the strength gains. If I get that elbow problem fixed I can see myself probably doing 100 pound dumbells for my max.

Also this HOT girl interupted my workout to say "hi" and how she liked my shirt. I wanted to take her into the bathroom but I just smiled and said thanks. I wanted to say that I liked her nice butt but I told her, I liked her shirt lol haha...

-jordan

Very happy at the moment. I should look good this summer.

[ddegroff]

Very proud of my cable rows. Someone went to use the lat row machine and looked at the pin set at 220, stared at it for a while, shook their head and moved the weight to 90lbs

Nice, how those chins coming? LOL

Nice workout after the rest!

[Sidior]

Nice weights being throw around bro, and a lady checking you out :thumbup: Everything looking top drawer.

[Jordanbcool]

November 1st Workout

Squats
275x5
275x5
275x5
225x5
225x5

Leg press
270x6 (warm-up)
450x3 (easy)
585x2 PR

Incline dumbell bench
60x5
60x5
60x5
60x5
60x5

Tricep pulldowns (superset)
110x12
110x12
110x12

Calf raises
135x8
135x8
135x8

Comments

1) Want to check my squat form, not sure if I'm doing it right. For some reason I keep drifting off to the side.....
2) 450 felt very easy so I threw on my last PR and added 40 more pounds. It was extremly difficult and its one of the few times I strained that hard. My head was realing afterwards but I was happy I did it twice.
3) No elbow pain at all? I told you guys it was weird like this.......I'm thinking its simply the dumbell bench press and me letting them down. Im going to try and get a spotter to help me get them down from now on.

Other then that, nothing else just a hard great workout.

-jordan

[Jordanbcool]

Todays workout

Military press
115x5
135x5
135x5
135x5
135x4

Arnold dumbell press (superset)
40x8
40x8
40x7

Front lat pulldowns
120x5
120x5
120x5
140x5
140x5

Free weight pullovers (superset)
180x8
230x8
230x8

Farmers walk
Two 105's (easy)

Comments

1) Started my workout a little flat for some reason. I think its because I ate to close to my workout so I had to hold back a little to not throw up. Thats why the military press is lower then usual.
2) Sorry guys! Didnt do the pullups :( I promise I'll get on the ball doing them!
3) Went in the morning, had the whole place to myself.....usually alot of old people, so I was happy at that.

Tomarrow night after work I want to try and beat my PR on deadlift. I'm going to do a light warm-up, mostly for form and then slap on 385 or so....If I can't get it then I'm going to buy some straps with my paycheck. I know chalk will help but only so much....I took care of my callouses though (shouldnt get in the way). I'm guessing my grip is the only thing that will hold me back since my leg numbers are pretty solid. If grip gives me a really hard time I'll just drop the weight and do a 5x5 SLDL.

Thats really all. Don't plan on drinking this weekend (thank god) and I've been doing really well with my sleeping/training/eating. Pound em out hard tomarrow and let you guys know how it goes.

***UPDATE***

Cut is still sceduled for Feburary 1st. I'll probably do a PSMF for 4-6 weeks. Afterwards I'll eat at maintanence (2 weeks) after my refeed and then start up the UD2 diet. I really have to see where I am though. I might just say F it and do a psmf the whole way through just because its really simple to follow....I hate doing depletion workouts and refeeds and all that every single week..

Main goal is to get to 9% hopefully around 190ish. Who knows after that, we'll see how I look when the time comes. Pictures will be taken before and after cut.

-jordan

[Sidior]

You will nail the dead PR dont stress. Did the chalk at least arrive?