Jordan's Journal

[ddegroff]

Sounds like a good plan.

Nice PR, good luck tomorrow night!

[Jordanbcool]

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

Im thinking it got lost in the mail or something.

*shrugs*

Its no biggie. We'll see how it goes tonight. Thanks for the support though guys!!

[Jordanbcool]

Tonights dead workout

Deads
135x6 (warm-up)
385x1
405x1
425x1 PR

Dumbell back raises
85x5
85x5
85x5
85x5
85x5

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

Low cable pulley curls
120x8
120x8
120x8

Crunches
3x15

Comments

1) Blasted deads today! Grip wasent really a problem up until that last set but I still got it up. I almost burst an eye but took pride in moving all that weight even if it was for a second :)
2) Back raises killed my lower back, it was pulsating (in a good way).
3) Also killed my bi's today, went pretty heavy and completed all sets and reps.
4) I havent mentioned this but the entire week my chest, back and quads have been aching non stop. Great feeling, well not really but good to know I worked them that hard. I like evaluating my workouts like this so I know I'm on track.

Also been doing good on my sleep, good week of training and diet has been pretty good too. Gonna try to make every week like this. Thanks for all the support guys, it helps!

-jordan

[ddegroff]

Ah man i've got a lot of work todo.

Nice dead PR!

Strong liftin'!

[Sidior]

****ing awesome pull bro! Isnt that like a 50lb PR or something? Breaking 4 plates is ace, on to 5 for ya eh.

[Jordanbcool]

****ing awesome pull bro! Isnt that like a 50lb PR or something? Breaking 4 plates is ace, on to 5 for ya eh.

Yea man!! I knew I had atleast 400 in me. I was so happy when I got an extra 25lbs out of it :D

Felt great to heave it up...

[Stumprrp]

ace job on the deadlift jordan

[Jordanbcool]

Yesterdays chest day

Dumbell incline bench
65x5
65x5
70x5
70x5
70x5

Dips (superset)
3x8 (BW)

Smith machine bench (superset)
105x10
125x10
125x7

*10 second stretching (3 times)

Cable rows
200x5
200x5
200x5
200x5
220x5

One arm dumbell row (superset)
70x8
75x8
75x8

Farmers walk
Two 105's four times back and forth

Comments
1) No probs. with the elbow
2) Good and hard got all sweaty lol :)
3) Despite the bitch weight on SM bench it was pretty hard after the other chest excersizes....

So, happy at yesterdays workout.

Todays Quad workout

Leg press
360x5
450x5
450x5
450x5
470x5

ATF squats (superset)
105x10
105x10
105x10

Skull crushers
55x5
55x5
55x5
55x5
55x5

Pushups (superset)
3x20

Decline situps
2x20

Nothing to say really about today except quads were hurting afterwards. They are fine now but I'm sure they will hurt tomarrow. When I got up this morning my back and chest were sore but not as bad as last week. Can't wait for tomarrows workout....O yea, and I was happy with todays workout too. ATF suck ;)

[ddegroff]

Why not do squats first?

Nice workouts, are you still bulking?

[Jordanbcool]

Why not do squats first?

Nice workouts, are you still bulking?

I dont know actually, thats one of the things I told myself I'd change. Next time will probably just be squats and then ATF squats.....actually I also forgot to max out too :mad: O well...

I was just about to post an update too. I had to raise my cals to 4500 now since I stalled out at 215. Its starting to become a pain eating so many calories. Often I'm satisfied at 3500 cals. The last 1k is me chugging milk and peanut butter before I go to bed. Don't think I'm eating to much for this bulk but I know in two months I'll probably welcome a psmf... lol

[ddegroff]

Haha, that's awesome.

You could do Squats and ATF squats, or Squats and lunges.

[Jordanbcool]

Yesterdays shoulder workout

Back press
105x5
105x5
110x5
110x5
110x5

Dumbell arm raises (superset)
30x10
30x10
30x10

Calf raises
150x8
150x8
150x8

Assisted pullups
BW 2x10

Dumbell pullovers (superset)
50x6
55x6
55x6
55x6

Pretty good workout yesterday. From what I can remember shoulders where pretty tired afterwards so I hit them pretty hard.

Todays hammy workout

SLDL
225x5
275x5
275x5
275x5
275x5

Hamstring curls (superset)
40x12
40x12
40x12

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

Preacher curls
75x5
75x5
75x5
80x5
85x5

Dumbell hammer curls
50x10
50x10
50x10

Comments
1) Went hard on the SLDL's.....hit the whole back side of my body pretty good. My lower back was throbbing afterwards. The muscle felt like it was going to rip apart my skin. A goood pump :)
2) So I couldnt really do any good mornings/back raises. I know my lower back just wouldnt make it, so instead I did some lighter hammy work.
3) Same deal with calves, sore from yesterday so today I just concentrated on squeezing them and getting a good flex.
4) Nothing new/unusual about bi's today.

I would say right now the things I think need more improvement are my Arms, calves and upper back. Chest is much better and greatly improving as is the rest of my body. Mostly just annoyed at how small my arms are compared to the rest of me but hopefully that'll get better.

P.S. I think 4500 is to much cals. I'm going to bump it down to 4200.

[Jordanbcool]

Yesterdays chest workout

DB bench press
80x5
80x5
80x5
80x5
80x5

DB flys
50x8
50x8
50x8

DB Incline bench (Triple set)
50x10
50x10
50x10

*DB stretching 3x10 seconds

One arm DB row
85x5
90x5
90x5
90x5
90x5

Bent rows (superset)
135x10
135x10
135x10

Decline situps
3x15

Comments
Fantastic workout. I really worked hard last night......:nod:

[Sidior]

Chest work is looking top drawer. You going to bump the 5x5 to 85s next week?

[Jordanbcool]

Chest work is looking top drawer. You going to bump the 5x5 to 85s next week?

Im actually considering dumping that and going for the max DB of two 100's.....maybe even try and do it three times.

EDIT: So far I've reached all of my strength goals 2 months early....I remember just a few months ago I was throwing up 80's for my 1 rep. max. Now I'll just try to get as high as possible before my cut. My last month of training will probably be that 1x20 squat program, Stump told me it works really well.

[ddegroff]

Nice last couple of workouts!

That hammie day looks brutal, damn.

C'mon pussy, you can row more than that :D

[Stumprrp]

very very good workouts, and good choice on the 20 rep to end you bulk, you really gotta eat alot with that man, i was eating rediculous lol, if you have any questions let me know

[Jordanbcool]

Thanks guys for the support!

[Jordanbcool]

Todays Quad workout

Squats
285x3
315x2
335x1 PR

DB Lunges (superset)
65x8
65x8
65x8

DB Incline bench
60x5
65x5
65x5
65x5
65x5

Rope Tricep pulldowns (superset)
100x10
100x10
100x10

Comments
1. Didnt have enough time to do farmers walk. Im moving it to tomarrow and replacing it with some heavy DB shrugs.
2. Good workout with Quads and triceps. If you guys are curious the DB lunges are eight steps back and forth.
3. Heres a little thing about my squats. I use a bench during my squats. Its def. parallel. I squat the weight like normal, make my butt come down on it completly then get it up. So far, everytime I try to squat heavy weight without it I either lose balance or dont go low enough. Do you guys think this is a handicap? I've been using it quite often recently and I know it wouldnt make it in a competition but is there any other glaring weakness with it? I'm afraid that without it my squat numbers would probably drop as I'm horribly unbalanced if I dont sit my ass down on something........Just think of it as a box squat, parallel of course. Any comments on this would be appreciated....

Other then that I liked my workout, and I did break my squat PR. :)

[Sidior]

First of all if you are squatting and sitting on a bench it's called a box squat. I have also never seen a bench low enough to be properly below parallel, so unless it's a random low freak I cant see how your depth is correct. Jordan why not tape your squats? Not being able to balance without a box is a problem for sure.

What does your stance look like bro? Is it narrow, wide or what?

[ddegroff]

^I totally agree. If your doing over three plates and really have trouble with your balance, this should be addressed ASAP.

Nice work on that PR!

[Jordanbcool]

First of all if you are squatting and sitting on a bench it's called a box squat. I have also never seen a bench low enough to be properly below parallel, so unless it's a random low freak I cant see how your depth is correct. Jordan why not tape your squats? Not being able to balance without a box is a problem for sure.

What does your stance look like bro? Is it narrow, wide or what?

With the box/bench its a normal stance, shoulder width apart. Without it there as a guide I usually end up putting my feet way to far out so it becomes more of a power squat (using more glutes then quads).

I might have to go back to square one and drop the squats down to correct this.....ehhh

EDIT: Cracked 220 today! It actually seems like mostly muscle too. My chest has gotten much larger even though its only been like 3 weeks.

[Sidior]

With the box/bench its a normal stance, shoulder width apart. Without it there as a guide I usually end up putting my feet way to far out so it becomes more of a power squat (using more glutes then quads).

I might have to go back to square one and drop the squats down to correct this.....ehhh

EDIT: Cracked 220 today! It actually seems like mostly muscle too. My chest has gotten much larger even though its only been like 3 weeks.

Nice work bro. What do you mean without it you put your feet too far out? Can't you just stand narrow and squat down. Also there is nothing wrong with wide stance squatting if it feels more comfortable.

[Jordanbcool]

Nice work bro. What do you mean without it you put your feet too far out? Can't you just stand narrow and squat down. Also there is nothing wrong with wide stance squatting if it feels more comfortable.

I dunno how to explain it, I guess I just need to work on it better. While I fix it though my squat numbers arent going to be super amazing...but as long as I keep my other lifts up It should be fine.

[ddegroff]

Nice work hittin' 220!

And stance doesn't matter as much as you think, quads and glutes will still get hit.

[Jordanbcool]

Nice work hittin' 220!

And stance doesn't matter as much as you think, quads and glutes will still get hit.

Thanks man Im getting much bigger.....I'm really happy I've been getting alot of compliments from people this week.

[Sidior]

I dunno how to explain it, I guess I just need to work on it better. While I fix it though my squat numbers arent going to be super amazing...but as long as I keep my other lifts up It should be fine.

Meh it happens to everyone bro. Honestly if you cant train with someone that can critique you properly, tape your lifts and post them.

[Jordanbcool]

Last weeks shoulder workout

DB shoulder press
55x5
55x5
55x5
55x5
55x5

Bent DB laterals (superset)
25x10
25x10
25x10

DB shrugs
85x8
85x8
85x8

Assisted pullups
2x8

Standing front lat pulldowns (superset)
50x10
50x10
50x6

I didnt get to my hamstring workout this week but I'm throwing in an extra excersize for hamstrings/biceps to make myself feel better and to make up for missing it this week.

Not much to say either. Todays diet was terrible (didnt even bother using fitday). Mostly just because I drank and was too hungover to really eat much. Tomarrows another day. Look for a good chest workout tomarrow.

-jordan

[Jordanbcool]

Yesterdays chest workout

DB bench
85x5
85x5
85x5
85x5
85x4

DB Incline
55x8
55x8
55x8

Bench dips (triple set)
3x12 (BW)

Bent rows
185x5
185x5
185x5
185x5
185x5

Upright rows (superset)
95x8
95x8
95x8

Comments
Extremely hard workout! I didnt think I could do two 85's for all my sets and reps. I only failed on the last one for the last set. So yea, chest, triceps and back was trashed last night. And yes those bent rows were hard lol...MEH

:) :) Very happy about last night hopefully todays will be just as hard!

-jordan

[Jordanbcool]

Tonights Quad workout

Leg press
450x5
500x5
500x5
500x5
500x5

Squats (superset)
225x6
225x6
225x6

Rope tricep pulldowns
120x5
120x5
120x5
120x5
120x5

CG bench (superset)
105x8
105x8
105x8

DB Shrugs
85x12
85x12

Situps
2x30

Comments
1) I wanted to have a good quad workout AND work on my form. Thats why I did leg press first and went really heavy
2) Good news: Even without the bench/box I get low enough. Bad news: Without the box to be able to sit down on and rebalance myself I tend to lean forward alot, almost to the point where I lose balance and fall over. So my problem hasnt really been my stance or depth but instead just the coming back up part is where I'm having problems. The good thing is that I think this can be fixed easily in the next few weeks.
3) Other then that I really liked the workout tonight. I figured out a major problem while making my triceps and quads feel like jello.

[Sidior]

Nice past few sessions bro. Happy to hear squat form is getting sorted out.

[8.8]

when you say superset what are ypu super setting that exercise with? the next exercise? usually there are diff number of sets


on your squats try and putting 5's under your heals to prevent fallling forward also look up and keep your elbows pointing to the ground not backwards where a lot of people tend to have there elbows point

[Jordanbcool]

Usually I'll do one excersize for a certain part pretty heavy using 5x5. Then I like to superset a similar excersize with more bodybuilder type reps. Like 3x8, 3x10 or 3x12...So far this is what I've seen the best results with.

Thanks for the advice on squats! I appreciate it. I want to get good with them, I've always had trouble with form and balance but I'm gettin there....

-jordan

P.S. Appreciate the support sid!

[Jordanbcool]

Last nights shoulder workout

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

Standing military press (superset)
95x8
95x8
95x8

Assisted pullups
2x9

Lat pulldowns (superset)
120x6
120x6
140x6
140x6

Preacher curls
80x5
80x5
80x5
80x5

Don't know why but I wanted to do some curls instead of the calve work i'll save for tomarrow.

Happy thanksgiving! A bulkers dream, an entire day of guilt free all you can eat gourging! haha:hello:

[Sidior]

Nice millis, doing them standing are tough eh. Enjoy your thanksgiving...wish I was havign delicious turkey tonight.

[Jordanbcool]

Ok guys.

Been doing some thinking and talking to some board members and what not. Stump helped me come up with that badass 20 squat program that I want to try out before my eventual cut. So I decided to fast forward everything a month earlier then expected.

1) I've already reached most of my strength goals
2) I've already reached and surpassed my original weight goal (havent reached 230 yet though).
3) I love BGB but I can't WAIT to try this stuff out.

So now the plan is to start the program this coming monday. I plan/hope to add on 5lbs of LBM with this program and hopefully also reaching that 230 mark. I dont have any set strength goals I want to accomplish but I want to get them up as high as I can.

So 11/27-12/22 (start and projected end of squat program). I threw out 22 because my gym will probably be closed any later then that. Its ok though, since that last week I usually take off anyways.

Janurary 2nd is when I start my dreaded PSMF cut. After I reach 12% I may keep PSMFing or start up UD2 havent decided on that yet. My end goal is to be a depleted 185 or so at 8-9%. Carbed up though I'll probably be closer to 190. Should be lookin big at those numbers with my height so I'm excited. Cut should end early may. I havent decided on what I'm going to do after that, probably some strength training or something.

Tomarrow will be my normal hammy workout. Then monday I'll start that program. I also plan on starting a new journal so watch for that (i'll post the updated link in my sig).

Happy thanksgiving guys! I didnt even bother with fitday today, thank god.

[Stumprrp]

awesome man, good motavation, any steriod comments yet? those are funny. any questions during the program let me know, and dude, CRUSH YOURSELF in that gym with this program, CRUSH YOURSELF with food, and i assure u will blow up. i did.

220 @ 17? damn dude, im almost 20% at 214 lol.

[Jordanbcool]

awesome man, good motavation, any steriod comments yet? those are funny. any questions during the program let me know, and dude, CRUSH YOURSELF in that gym with this program, CRUSH YOURSELF with food, and i assure u will blow up. i did.

220 @ 17? damn dude, im almost 20% at 214 lol.

Yup I think I'm more at 18-19% though. I want to work on my strength this summer to get my lifts up. I'm proud of them now but they can always be better, hopefully try to get where you are. You're really strong, much stronger then me atleast.

EDIT: I've gotten some before not really on steroids. Mostly like "do you work out in the gym all day?" or "you must work out alot because you're big". I think one kid asked me if I was on anything but all three comments have been in the past month or so, I think thats cus I really stepped up my training :D

I'm also glad that I cant even get into mediums anymore and large shirts are starting to get pretty tight too.

[Stumprrp]

sweet, larges are skin tight on me, but i prefer big shirts lol like 2 or 3xl, if im going out and want to impress ill wear a xl.

keep it up dude.

[WBBIRL]

I'll be starting a PSMF diet soon myself, and if there half as fun as I think their not then its going to be hell.

Im guessing you'll be catagorey 2?? How long are you going to try and stay on?

[Jordanbcool]

I'll be starting a PSMF diet soon myself, and if there half as fun as I think their not then its going to be hell.

Im guessing you'll be catagorey 2?? How long are you going to try and stay on?

Yup category 2. Since I'll probably drop a ton of weight very quickly I can't see myself being on a PSMF for more then a month or so for the majority of my weight. The hard part is always dieting down from that last 12%, which will probably take 2 or more months. If I did a psmf at 12%, I'd have to psmf for 12 days, refeed for two and then do maintanence for a week before starting it all over again. Doing a UD2 would probably be just as slow though......atleast compared to the initial stages of a PSMF....

[8.8]

Usually I'll do one excersize for a certain part pretty heavy using 5x5. Then I like to superset a similar excersize with more bodybuilder type reps. Like 3x8, 3x10 or 3x12...So far this is what I've seen the best results with.

Thanks for the advice on squats! I appreciate it. I want to get good with them, I've always had trouble with form and balance but I'm gettin there....

-jordan

P.S. Appreciate the support sid!




i guess you didnt quite understand what i was asking


when i superset i superset two exercises together like say hammer curls and db incline - i would do curls then go right to the inclines one set of each then rest 60 seconds or so then repeat that for however many sets i have usually 3 or 4

is that what you do for super sets? i was just trying to figure out your training cuz the set and stuff dont really work out to doit that way i do it- so i figured u must do something different





20 rep squats are f'in hardcore im doin em right now- beating my ass!!

good luck with it!

[Jordanbcool]

i guess you didnt quite understand what i was asking


when i superset i superset two exercises together like say hammer curls and db incline - i would do curls then go right to the inclines one set of each then rest 60 seconds or so then repeat that for however many sets i have usually 3 or 4

is that what you do for super sets? i was just trying to figure out your training cuz the set and stuff dont really work out to doit that way i do it- so i figured u must do something different


I was under the impression that a superset is a similar excersize done right after the original one. Say DB bench followed by DB incline bench.

Like I said, I go heavy for the first excersizes and then possibly lighten the load and up the reps depending on what it is. I dont worry much about rest times and what not. I typically rest for a minute or so between sets since I get bored easily If I'm just sitting around doing nothing. I'll do a 5x5 set of DB bench press. Do the first set, rest for a minute, do the second set, rest for a minute etc. Once I'm done my last set I'll usually go get a drink of water (which again takes a minute or two) then I go into the next excersize and repeat. O yea, and I also do a warm-up before the first excersize but usually not for the ones that follow.

I hope that helped lol...

I think I see what you're saying. You'll do one excerizes for a set then go to the other and do a set on that one then rest and repeat. I dont know if that works better or not but so far my supersets have really slapped on some meat.

[Stumprrp]

when are you starting super squats?

[Jordanbcool]

Yesterdays hammy workout (was brutal!)

SLDL
275x5
275x5
275x5
275x5
275x5

High foot placement leg press
360x5
410x5
410x5
410x5

DB Back raises (Triple set)
75x10
75x10
75x10

DB alternating curls
50x5
50x5
50x5
50x5
50x5

Low cable pulley curls
120x8
120x8
120x8

This workout was a brutal one, my lower back was screaming after the SLDL's. My hammy's were dying after the leg press and the back press really got them all together. On my last set of back raises I was almost in tears (haha I felt like such a baby) and I was hobbling around the gym to my car.

Curls gave me a good enough pump were they are sore today (dont get me started on my lower back).

I've already used a ton of icy hot lol...Its a good pain but I've been taking it easy most of the day.

This is good I've ended my old journal on a very intense workout. I figured you all deserved this since you've been so supportive! :)

Thanks guys, look for my new journal I'll post the new link in my sig ASAP.