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JaCelica2k
05-04-2006, 08:03 PM
Well as I have been posting here for a little while, I have been reading through all of the threads and the journals and I think it is a great idea to record all of the workouts on here for one main reason........to keep me honest and push me that much harder. The way I see it, if I slack off in the gym one week or start to lose that "fire" I know it, but nobody else knows it to "rub it in my face"... if I post it here.....I have to give it all every week...because if I don't everyone would know. So anyway....Here are my workouts so far for this week as kind of a baseline....I hope to improve from here and my next goal is to break 1000 with my big 3. I do not have my warmup sets recorded for Monday and Tuesday, but I did record my working sets so anyway....here goes..I set new personal bests this week in everything. I was really excited especially considering my calories are reduced for my cut.


All weights lifted are in Lbs.

MONDAY -
Flat Bench Press - 225x6, 275x5 (New PR), 275x4

Incline Dumbell Press - 200x11, 220x 2 (let the dumbell get behind me and had to let it drop....got psyched out....200x11

Bent Over Barbell Row - 185x10, 185x10, 185x10

T-Bar Row - 90x10, 90x10, 85x9

Seated Cable Row - 150x10, 150x10

Weighted Dips - BW+45 x 16, BW+45 x 12


TUESDAY -
Shoulder Shrugs (Plate Loaded Shrug Machine) - 485x8, 485x8, 495x6

Barbell Shrug (Front, Rear, Front, Rear) 225x10, 225x10, 275x8, 225x8

Vertical Leg Raises - BW 15, 15, 15

Bench V-Ups - 25, 25, 25

Ball Crunches, 20, 20, 20



THURSDAY -

Deadlift - 135x10, 135x10, 225x6, 315x1, 365x1 NEW PR, 405x0 FAILED lifted it off ground but not above like 2". , 315x8

Squats - 135x10, 185x6, 225x12, 275x4 NEW PR

Rack Pulls - 255x8, 255x8

Leg Curls (Plate Loaded Machine) One set of 7's or 21's - 50lbs

Leg Extensions (Plate Loaded Machine) One set of 7's or 21's - 95lbs.

DGabe24
05-04-2006, 08:36 PM
Very good starting numbers man, I'll be stopping in to help you stay honest with yourself. I see the biggest improvements coming in your squats in the near future, should catch up to your DL's and bench real soon. Good luck!

JaCelica2k
05-05-2006, 09:00 PM
Well here is my workout from today.....Felt pretty good, but I have a feeling I am going to have a hell of a bone bruise on my right quad for the next couple of days. On my second set of dumbell presses, I was not able to kick the weight up on my shoulder and the struggling to do so made me tired......When I put it back down on my leg I put it down a little too fast. A little while later, I realized it was kinda sore and sensitive to the touch. After resting three minutes I was able to get it up fine on my own to my shoulders.

(weights are per arm)
Lateral Raises Front/Side - 10/10x2, 6/20x1 (warmups)
Lateral Raises Side - 6/30x2
Lateral Raises Front - 10/30x1, 8/35x1
Overhead Dumbell Press - 10/45x2(WU), 6/70x1 (WU), 7/90x1, 11/90x1 (last two were with assistance from spotter)

Pullups (Hands facing each other) - BWx10, BW+25x5, BW+25x6
Pullups (Wide Grip) - BWx5, BWx3.5

Straight Barbell Curls - 70x10, 80x10, 85x8, 95x4 +2 forced negatives
Skull Crushers - 70x12, 90x10, 90x8
Straight Arm Straight Bar pulldowns - 170x9, 170x8.5, 180x7

JaCelica2k
05-08-2006, 06:32 PM
Well today was a pretty good day. I decided to try a 5x5 with my bench press and I think I picked a pretty good weight as I felt sufficiently tired afterward......I think I will try to go up 5 lbs. next week however as I was able to get an extra 2 reps on my last set. I did have a little bit of trouble with the dumbell incline press today as I had a hard time getting we weight up to my chest. The first time I tried I struggled with it for about 5 seconds before giving up and resting a few minutes.....Got it up ok the next 2 times, but I think that first one where I didn't get it tweaked my right elbow a little bit. It felt kind of sore through the rest of my workout, but once I got home and took a shower it stopped really hurting at all. Here is my workout for today.

Barbell Flat Bench Press - 135x10x2 (WU), 185x3x1 (WU), 225x2x1 (WU), 255x5x4, 255x7x1

Incline Dumbell Press - 220x6x1, 220x7x1 (one rep was with spotters help)

Barbell Bent Over Row - 65x10x1(WU), 95x10x1(WU), 135x8x1(WU), 185x10x1, 205x6.5x2

T-Bar Row - Weight of Bar + 100x10x1, 135x6x2

Seated Cable Row - 165x13x1, 195x9x1, 225x6x1

JaCelica2k
05-08-2006, 08:07 PM
Anybody else have an opinion on the weight of my 5x5? from the reps listed above, should I only go up 5lbs next week or should I try to go up 10 and if I fail then fall back?

JaCelica2k
05-09-2006, 07:24 PM
Well today felt like my grip just wasn't quite there. I did add dumbell shrugs, but even my machine shrugs which I do first of all felt weaker today than last week. While I was able to get the same weight, I was not able to do the same number of reps. I was always losing my grip before the muscular strength.......particularly on the barbell shrugs which I did behind my back. Today's workout was as follows:

Plate Loaded Shrug Machine - 225x10x2, 315x4x1, 405x4x1, 495x6x2, 495x5x1
Dumbell Shrugs - 241x10x3
Barbell Shrugs (behind the back) - 185x10x1, 225x8x2
Vertical Leg Raises - 25x3
Barbell Roll Out - 10x3

JaCelica2k
05-10-2006, 02:32 PM
Well no real "workout" per se today, but I did play soccer for about 45 minutes at lunch which I guess I would see like HIIT because I am sprinting...then jogging....then sprinting...etc. :-) Anyways it felt good I scored two goals and my heartrate was bouncing between 170-192.

Tonight I've got two volleyball matches at six and seven so no lifting today, but I am ready for legs tomorrow.

JaCelica2k
05-11-2006, 07:39 PM
Ahhh. Leg Day. :-)

Here is my workout from today. Felt good. I was a little worried because after laying myself out for a few balls last night at volleyball I woke up to a sore back this morning. I thought about putting this workout off until tomorrow but decided to go ahead with it. I am glad I did...had a good workout. I wanted to do lunges as well, but after the exercises I did I was spent.

Squat - ATF - 135x10x2, 185x3x1, 225x5x4, 225x8x1

Angle Leg Press - Sled weight plus........
270x12x2, 450x10x1, 540x10x1, 630x5x1, 630x7x1

Deadlift - 185x12x1, 205x12x1, 225x10x5

JaCelica2k
05-16-2006, 01:15 PM
Well I set another PR for me yesterday which I was happy about. Overall the workout felt solid, but I think I will try to keep it shorter from now on. The gym is starting to get more and more crowded so I am constantly waiting for equipment.Anyway.....here goes.

Barbell Flat Bench - 135x10 WU, 185x4 WU, 205x3 WU, 225x2 WU, 265X5X5 NEW PR...I was struggling on my last rep of the 5th set but I got it. Felt really good.

Dumbell Incline Bench - 100X10, 110X6, 100x8, 100x6, 100x5

Dumbell Decline Bench (Isolated one arm at a time) 80x7x2

Weighted Dips (BW+45 = 265) - 9, 7, 9

JaCelica2k
05-17-2006, 01:03 PM
Back day yesterday. I felt really tired before my workout and wasn't really sure how it was going to go, but felt pretty good overall.

Bent Over Barbell Row - 135x10x2 WU, 185x5x1 WU, 225x5x1 (form questionable, too much back movement), 205x6x2

Pullups (Palms Facing Forward) - BWx6x5, BWx4x1(losing grip)

Seated Cable Row - 180x10x1 WU, 210x7x1, 210x10x2

Straight Bar Pulldown - 130x12x1, 170x12x1, 200x6x1, 200x5.5x1

KevinStarke
05-17-2006, 01:26 PM
Bench - 275*5 Est 1RM = 309 Goal 315

Maybe my heavy weight endurance just sucks but Im LUCKY if I can get 4-5 reps of 275 and my max is 320. I'm willing to bet you could nail 315 right now man.

JaCelica2k
05-17-2006, 09:01 PM
Thanks for the vote of confidence.....I am going to do 2 more weeks of the 5x5 and then try to max it out and see where I end up. I;ll keep you posted. I want to get those 3 plates. :-)

JaCelica2k
05-18-2006, 09:07 PM
Good workout today....... Set two new PR's although one was not how I wanted it to be. I started out with ATF squats and moved my working sets up 20 lbs from last week. While it felt good overall, the last set was really hard for me. I then moved to deadlifts...after warmup I moved up to deadlifts and my grip started failing on the second set after the 4th rep. I used some straps to get through the rests of my sets and pulled a new PR of 405 three times. I then went to the angle leg press machine and didn't feel as strong as last week but after my squats and deads I couldn't complain...

SQUAT - ATF - 125x10 WU, 185x3 WU, 205x3 WU, 245x5x5 New PR

Deadlift - 135x10 WU, 225x5 WU, 335x5, 335x4 (grip failed), 315x6 (wraps), 365x1 (wraps), 405x3 New PR

Angled Leg Press - 5 plates a side x 3, 7 plates a side x5, 6 plates a side x6 x2

JaCelica2k
05-22-2006, 07:04 PM
I went for it and set a new PR on my flat bench today - 315.

I warmed up and then hit 315.....tried for 320, but needed help from the spotter to get it back up. Workout was as follows

Barbell Flat Bench -
135x10, 155x10, 185x3, 225x3, 245x2, 275x2, 295x1, 305x1, 315x1 NEW PR, 320x0

Incline Dumbell Press - 100x10x2, 100x8x1

Decline Dumbell Press - 100x8x3

Weighted Dips +45x10, +80x6x2

Cable Fly - 80x12, 90x10, 110x6+2

JaCelica2k
05-29-2006, 06:21 PM
I did workout the other 3 days last week, but didn't write them all down because I had forgotten my notebook. My workout days were as follows:

Tuesday - Back - Pullups, Deadlifts, BO Barbell Rows, BO Dumbell Rows
Thursday - Shoulders - Clean to shoulder press after warmup, 165 5x5; Dumbell Shoulder press - 90's4 sets Don't remember reps

Friday - Legs/arms - Front Squats (Put some strain on my back and aggrivated my herniated disk.....I was very careful with my form....this was my first time really doing front squats) - 185 5x5; Leg Press, Chinups, Barbell Curls, Rope Pulldowns





Today - Chest - Flat Bench Press - 155x10x2, 185x4x1, 225x3x1, 265x5x5
Incline Dumbell Press - 110x6x3
Weighted Dips - BW(220) + 45 x10, 9, 10

JaCelica2k
05-30-2006, 06:34 PM
Today was back day. Felt good overall. Because I did tweak my back last week doing front squats, I wore a belt for my BO Barbell Rows and T-Bar Rows.


BO Barbell Rows - 135x10x2, 185x8x2, 225x8x3
Pullups (BW = 220) 8, 6, 6, 6, 6,
Back Pulling Machine (Underhand grip on arm at a time) 45x10, 90x10, 135x10, 180x8
T-Bar Row - Bar + 135x10x2, Bar + 160x8x1

JaCelica2k
08-05-2007, 10:38 PM
Wow........It has been a long time since I have posted here..........or really worked out. Instead of working out and moving in the right direction I haven't been working out and have gone the wrong way. Although it is not a good excuse and I know I have slacked off, I tore two ligaments in my ankle last year and stopped lifting/doing cardio etc...Combine that with my wife having a bay and us going out to eat all the time I have gotten even fatter... Now I am at 271 and realize I have a long way to go, but this is the start of it. I am really going to try to keep up with it again in here to keep me going. I will also post some pics along the way, but I don't have any curent ones right now. I will take some and post them, but would appreciate any motivation from people in here to keep me going......At this point, 185 (where I would like to get as a goal) seems a long ways away........Oh Well....One Day at a time.

JaCelica2k
08-05-2007, 11:07 PM
http://i17.photobucket.com/albums/b90/JaCelica2k/IMG_2798.jpg

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http://i17.photobucket.com/albums/b90/JaCelica2k/IMG_2811.jpg

JaCelica2k
08-06-2007, 09:36 PM
Well......I didn't get to lift today but I did get to the pool and swim some laps. Swam a 500 today and it kicked my a$$ royally. I gotta say.....It is funny that I could go out and run two miles no big deal, but swimming 1/3 of a mile kicked my butt. Oh well. Felt great and at least I was back in the gym. Upper Body tomorrow.

JaCelica2k
08-08-2007, 01:00 PM
Well last night I got to hit the gym and it pretty much felt like crap. The strength was not as bad as I expected but the endurance sucked a$$. I know these first couple of weeks are going to suck but it will al be worth it. I am pretty sore today so that feels good at least.

Incline Barbell 135*12, 185*10, 225*6, 225*5
Flat Dumbell 80's *9, 80's * 10
Cable Pulldown 195*10, 195*8
Seated Row 225*7, 210*8.5
Seated Shoulder Press 60's *14, 80's * 8
Machine Crunch +100 * 15, +120 * 12, +120 * 12

JaCelica2k
08-08-2007, 08:00 PM
Well today was leg day.......not too bad, but again I wasn't happy with the endurance. I have started my creatine again so maybe that will start to help out. I was having a little bit of uncomfortableness/pain in my left knee, so I was really focusing on form and I think all was good. I also took body measurements today so I am going to post those up as well.

Squat 95*10, 135*10, 185*15, 225*10, 225*10

Rack Pulls 135*12, 225*10, 225*10 (Grip was as much of a factor as
anything)

Calf Raises 225*40, 330*22, 330*20

Leg Extension 90*12, 90*12

Leg Curl 50*20, 95*8


*********************************************************
Body Measurements
*********************************************************
(R=Relaxed, F=Flexed)

Forearm Left=12.75 Right=13 1/8
Bicep Left R=15.75 Left F=17.25 , Right R=16 Right F=17.5
Left Calve = 17 , Right Calve = 17.25
Left Quad = 26.75 , Right Quad = 26.75
Waist = 45
Natural Waist = 50 1/8
Chest Underarm = 48.5
Chest Overarm = 58.25
Neck = 17.5