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J@mes
03-30-2006, 11:14 PM
I've been lurking around this site for awhile, I finally got the courage too join.
I'm a 30ish male 5'9 and about 240 pounds.
My "idea" goal would to have a build similar too Chris Beniot, those who know wrestling.
Any input, advise or criticism is appreciated :)

J@mes
03-30-2006, 11:28 PM
03/23/06

Weight: 242

Cardio: Cross Country Ski Machine -1.43 - 10 Minutes

ISO High Row - 10 x 50
ISO High Row - 10 x 90
Seated Cable Row - 10 x 60
Seated Cable Row - 10 x 75
Wide Grip Pulldowns - 10 x 50
Wide Grip Pulldowns - 10 x 80
DB Incline Press - 10 x 20
DB Incline Press - 10 x 25
DB Flat Flies 10 x 20
DB Flat Flies 10 x 25
ISO Bench Press - 10 x 90
ISO Bench Press - 10 x 110


The order maybe incorrect, I input this all into my palm which list everything alphabetically

J@mes
03-30-2006, 11:32 PM
03/24/06

Weight: 238

Cardio: Cross Country Ski Machine -1.44 - 10:02 Minutes

Smith Squats - 10 x 50
Smith Squats - 10 x 90
Hamstring Curl - 10 x 40
Hamstring Curl - 10 x 50
Leg Extension - 10 x 30
Leg Extension - 10 x 45
Leg Press - 10 x 80
Leg Press - 10 x 100
Seated Calf Raises - 10 x 70
Seated Calf Raises - 10 x 70

J@mes
03-30-2006, 11:38 PM
03/27/06

Cardio: Cross Country Ski Machine -1.44 - 10:00 Minutes

Pulldowns /w Rope - 10 x 30
Pulldowns /w Rope - 10 x 50
Incline DB Curls - 8 x 20
Incline DB Curls - 8 x 30
Hammer Curls - 10 x 20
Hammer Curls - 10 x 20
Seated/Lateral/Front DB - 15 x 10
Seated/Lateral/Front DB - 15 x 10

J@mes
03-30-2006, 11:42 PM
03/28/06

Weight: 237

Cardio: Cross Country Ski Machine -1.47 - 10:00 Minutes


ISO High Row - 10 x 90
ISO High Row - 10 x 110
Seated Cable Row - 10 x 75
Seated Cable Row - 10 x 105
Wide Grip Pulldowns - 10 x 60
Wide Grip Pulldowns - 10 x 100
DB Incline Press - 10 x 25
DB Incline Press - 10 x 30
DB Flat Flies 8 x 25
DB Flat Flies 8 x 30
ISO Bench Press - 10 x 90
ISO Bench Press - 10 x 110

J@mes
03-30-2006, 11:47 PM
03/30/06

Weight: 240

Cardio: Cross Country Ski Machine - 1.42 - 10:02 Minutes

Smith Squats - 8 x 90
Smith Squats - 8 x 110
Hamstring Curl - 8 x 50
Hamstring Curl - 8 x 60
Leg Extension - 8 x 45
Leg Extension - 8 x 60
Leg Press - 10 x 120
Leg Press - 10 x 160
Seated Calf Raises - 12 x 50
Seated Calf Raises - 13 x 50
Roman Chair 10 x BW
Roman Chair 10 x BW

Built
03-30-2006, 11:48 PM
You don't start with the cardio, do you?

Some reason for the smith squats - no power cage at your gym?

And I'm not always this negative. LOL!

Hi there. :)

J@mes
04-02-2006, 06:34 PM
You don't start with the cardio, do you?

Some reason for the smith squats - no power cage at your gym?

And I'm not always this negative. LOL!

Hi there. :)

Yea, I do :confused:
Nope, no cage I know of.
I'm getting back into lifting after MANY years off.

J@mes
04-02-2006, 06:37 PM
04/02/06

Cardio: Cross Country Ski Machine - 2.88 - 20:00 Minutes

Roman Chair 15 x BW
Roman Chair 12 x BW
Roman Chair 10 x BW
Roman Chair 13 x BW

Patz
04-02-2006, 07:13 PM
I wouldn't go 20min on any cardio machine before lifting, but 10min isn't gonna do any damage to your workout. I do 5-10min sometimes, just to loosen up and get warm. The lifting is going to burn more calories than the cardio, when time spent is equal, so keep that in mind. We don't even have to get into all the other benefits of lifting such as shape, feeling great, etc.

Built
04-02-2006, 08:10 PM
My feeling is that 10 minutes of cardio pre-lifting is too much. 3-5 minutes if you must.

I also try to stay away from thinking about the calories burned from exercise. Use diet for weight loss, lifting to preserve LBM, cardio for heart health and to create a little bit of dietary flexibility and for active recovery.

J@mes
04-03-2006, 04:09 PM
Thanks for the input :)
I knock the cardio down to 5 mins.

J@mes
04-03-2006, 09:34 PM
04/03/06

Weight: 238

ISO High Row - 10 x 90
ISO High Row - 10 x 140
Seated Cable Row - 10 x 105
Seated Cable Row - 10 x 155
Wide Grip Pulldowns - 10 x 70
Wide Grip Pulldowns - 8 x 120
DB Incline Press - 10 x 30
DB Incline Press - 10 x 40
DB Flat Flies 10 x 25
DB Flat Flies 8 x 35
ISO Bench Press - 8 x 110
ISO Bench Press - 8 x 130

J@mes
04-06-2006, 07:40 PM
ugh, I mixed up my routine :swear:
Doing some cardio at the end is much better :)

04/05/06

Pulldowns /w Rope - 10 x 40
Pulldowns /w Rope - 10 x 60
Dips - 6 x BW
Dips - 5 x BW
Incline DB Curls - 8 x 20
Incline DB Curls - 8 x 35
Hammer Curls - 8 x 25
Hammer Curls - 6 x 30
Seated/Lateral/Front DB - 15 x 15
Seated/Lateral/Front DB - 14 x 10
Seated DB Raises - 8 x 30
Seated DB Raises - 2 x 35
Seated DB Raises - 8 x 20
Roman Chair - 15 x BW
Roman Chair - 10 x BW
Roman Chair - 12 x BW

Cardio: Cross Country Ski Machine - .80 - 6:00 Minutes

J@mes
04-08-2006, 10:46 AM
04/06/06

Hammertime :strong:

ISO Bench Press - 10 x 110, 8 x 130, 6 x 140
DB Flat Flies 8 x 30, 8 x 35, 7 x 40
DB Incline Press - 8 x 30, 8 x 40, 7 x 45
ISO High Row - 10 x 140, 9 x 160, 8 x 190
Wide Grip Pulldowns - 10 x 90, 8 x 120, 6 x 150 (I don't feel I'm doing this correctly, going to replace)
Seated Cable Row - 8 x 105, 8 x 135, 6 x 150

Cardio: Cross Country Ski Machine - .82 - 6:00 Minutes

Started first day of EC, I'm going to try it for 45 days.
UGH I took 16mg/200mg, I think that was alittle too much for the first dose.
I was boucing off the walls for 2 hours, I'll work my way up too 16mg/200mg

J@mes
04-08-2006, 10:09 PM
04/08/06

Weight: 237.5

Smith Squats - 10 x 90, 8 x 140, 8 x 160
Hamstring Curl - 8 x 40, 8 x 50, 8 x 60
Leg Extension - 8 x 45, 8 x 60, 8 x 75
Leg Press - 10 x 140, 8 x 180, 8 x 200
Seated Calf Raises - 10 x 50, 10 x 50, 12x 50
Roman Chair - 15 x BW, 10 x BW, 13 x BW

What a buzz this EC stack gives you :D

Built
04-09-2006, 01:28 AM
Hello again with your weekly routine-slam...

Smith squats. Please just say "no".

Any RDLs anywhere in your training?

Ending on a positive note: iso high rows rule. Try 'em alternating arms, like you're crawling up a wall. You'll get an excellent ROM and flex at the bottom of the movement.

Ditch the wide-grip pulling movements - they just invite rotator cuff problems.

Carry on...

Clifford Gillmore
04-09-2006, 01:36 AM
Looks like your on your way James, looks like built is going to get on your tail about your routine so I'll leave you alone :D.

Good luck with your goals, Chris's chest is monsterous.

J@mes
04-12-2006, 08:32 AM
Hello again with your weekly routine-slam... heheh, well I asked for it :)


Smith squats. Please just say "no". why is this?


Any RDLs anywhere in your training? sorry, like I said before I'm a newbie and I don't really know all the lingo


Ending on a positive note: iso high rows rule. Try 'em alternating arms, like you're crawling up a wall. You'll get an excellent ROM and flex at the bottom of the movement. WHHOoooo, yes I really like these. I do a set with alternating :)


Ditch the wide-grip pulling movements - they just invite rotator cuff problems. Already gone, you got any suggestions?


Carry on... I would, but I've been in great PAIN :(
The EC gave my super powers, too bad it didn't last the next day.
So I've been avoiding the gym for 3 days.

thanks, I'm back to the gym tonight.

J@mes
04-12-2006, 08:34 AM
Looks like your on your way James, looks like built is going to get on your tail about your routine so I'll leave you alone :D.

Good luck with your goals, Chris's chest is monsterous.

Thanks :)

J@mes
04-12-2006, 10:32 PM
04/13/06

Pulldowns /w Rope - 50 x 10, 60 x 10, 70 x 8
Dips - 4 x BW, 5 x BW, 5 x BW
Incline DB Curls - 20 x 10, 25 x 8, 30 x 5F
Hammer Curls - 20 x 8, 25 x 8, 30 x 5F
DB Seated/Lateral/Front - 10 x 6 x 6 x 6, 15 x 6 x 6 x 6, 20 x 6 x 3 x F
Level Shoulder Press - 50 x 10, 60 x 8, 70 x 10

My right shoulder is sore, too much bowling lately.
No EC today, I'm to afraid I'll go nuts in the gym again :omg:

Built
04-13-2006, 12:58 AM
Smith squats are murderous on the knee - they force the knee to take a shear force because the body is locked into a plane of movement.

Free squat:
http://www.exrx.net/AnimatedEx/Quadriceps/BBFullSquat.gif

...and make sure you go all the way down: - none of this "stopping at 90 degrees" crap.

RDLs are Romanian Deadlifts.

They look similar to this:
http://www.exrx.net/AnimatedEx/GluteusMaximus/BBStrBackStiffLegDeadlift.gif

...ass out, chest out, lean back into your ass, weight travels up and down along the body, knees bend a bit, no need to go all the way down. Strong hamstring involvement.

They rule.

For lats, narrow parallel-grips are really good, shoulder width (or narrower) over or underhand chins/pulldowns are great. Do 'em all.

LOL@ the EC superpowers!

:D

J@mes
04-18-2006, 10:24 PM
I HATE Easter tuttut
Gym closed, Easter Bunny, etc, etc...

April 18/06

DB Incline Press - 30 x 10, 40 x 10, 45 x 10
DB Flat Flies - 30 x 8, 35 x 8, 40 x 6F
ISO Bench Press - 90 x 10, 130 x 8, 150 x 3F
ISO High Row "singles" - 130 x 10, 170 x 12, 190 x 10
Seated Cable Row - 105 x 8, 135 x 8, 150 x 8
T-Bar - 25 x 8, 35 x 8, 45 x 8

Red text is a personal best :)

Thanks Built, I'll give 'em a try

Clifford Gillmore
04-19-2006, 06:40 AM
PB on everything, top notch!