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jAy_Dub
12-19-2006, 05:38 PM
So here goes nothin...
Hoping to make some awesome gains in the next couple months so I should probably track my progress. I'm goona keep this simple and only record my lifts and not my diet. Here is my new split.

Mon- Chest
Bench
Incline Dumbell
Decline Bench

Tues- Back
Deadlifts
Standing Barbell Rows
Seated Rows
Lat Pullldowns
Shrugs

Thurs- Legs
Squats
SLDL's
Leg Extensions
Calf Raises
Abs

Fri- Shoulders, Bi's, and Tris
Shoulder Press
Arnold DB Presses
Shoulder Raises
Skull Crushers
Tricep Pulldowns
Curls

Basically keeping everything to 3x6-8 depending on how heavy I go. Today's workout consisted of only Deadlifts and shrugs because I did my lats yesterday along with chest. I just changed my routine this week because I had been doing chest and back on mondays and it just got to be too much. Here's how my small workout went today...

Deadlifts
135x12
225x8
345x4 (Grip slipped, I had atleast 2 more in me)
335x5
335x5
225x10

Then I did some very light shrugs because my left trap has been bothering me lately. I've been trying to go easy on it. Well I guess thats it for now. Feel free to comment!

bill
12-19-2006, 05:44 PM
Hope you have smooth sailing!

jAy_Dub
12-19-2006, 06:25 PM
Thanks man. I havent even been on a full week yet but I can already tell I need to eat more. I'm eating constantly, but it never seems to be enough. I might need even more than 5000 cals a day to get optimum gains. I guess I'll just have to wait and see how things go. The last thing I want to do is get fat, but I still want to get the most out of things.

jAy_Dub
12-19-2006, 06:39 PM
I plan on posting a couple pics up of my current progress for comparrison of my ending results but I havent had time to lately. Hopefully I'll get it done tonight.

jAy_Dub
12-22-2006, 06:45 PM
So I dont have my notebook with me to write down my leg day yesterday so I'll have to do that tomarrow but here is today's workout.
Shoulder Press- 105x10, 135x10, 165x5, 165x5
Arnold DB's- 55x10, 65x4, 60x9
Bent over shoulder raises- 40x9, 35x10
Skull Crushers- 70x10, 100x7, 105x5, 90x10
Tricep Cable Pulldowns- 165x10, 205x8
Barbell Bicep Curls- 115x9, 95x10
I felt pretty good after this session. My arms felt like they were going to explode. My shoulders were bothering me a little bit but no biggie. As long as the numbers keep going up I'll be happy.

jAy_Dub
12-23-2006, 01:23 PM
Here is my leg workout.

Squats- 135x10, 225x8, 275x6, 295x5 PR, 315x3 PR, 275x8 PR I've never even attempted 315 so I was pretty happy.
Calf Raises- 2 pps x10, 3 pps x10, 3 pps x10, 2 pps x10
Seated Leg Raises- 225x10, 250x9 PR, 180x10
SLDL's 185x10, 275x7 PR, 225x8

I feel I should do something more for my hams but I dunno what. Any ideas? Leg curls maybe? This workout takes me a good hour but I feel like I need to do more.

jAy_Dub
12-26-2006, 06:23 PM
Today was chest day since all gyms were closed yesterday.

Bench- 135x10, 185x6, 215x6, 225x5 PR, 230x5 PR
Incline DB- 75x7, 80x7 PR, 65x10
Machine Flys- 150x9, 165x7
Dips- BWx10

Felt real good after this workout. I've gone from 210x5, to 230x5 in 2 weeks. I'm amazed. If this keeps up throughout the next couple months I will be shocked. So far I've gained about 10 lbs or so, but mostly water weight. Definitely happy so far through.

deeder
12-27-2006, 01:27 AM
Nice! That's some pretty sick progress!

A couple of suggestions for your routine:
Switch machine flies for any variation of DB flies.
Switch lat pulldowns for pullups.
Switch leg extensions for hack squats.
Switch tricep pulldowns for close grip bench press.

You're going to be recovering really quick and you'll have lots of energy so go hard!

jAy_Dub
12-27-2006, 02:29 PM
Heres some pics that I finally took. Its 2 weeks in but really no visible gains yet, so I'll consider these as my starting point. I'm weighin around 215 at 6'1.
My poses are horrible but what can ya do.

jAy_Dub
12-27-2006, 02:31 PM
Nice! That's some pretty sick progress!

A couple of suggestions for your routine:
Switch machine flies for any variation of DB flies.
Switch lat pulldowns for pullups.
Switch leg extensions for hack squats.
Switch tricep pulldowns for close grip bench press.

You're going to be recovering really quick and you'll have lots of energy so go hard!
Good suggestions. I planned on adding in close grips but still keeping the pulldowns as well. As for the pullups, I have no idea why but I have always been horrible at them. I've been trying to work my weight up in lat pulldowns so I can do more pullups, but my pullups havent improved. I'll see what I can do.

jAy_Dub
12-28-2006, 06:11 PM
Leg day today, lower back was still sore from yesterdays deadlifts so it was kind of annoying for my squats.

Squats- 135x10, 225x7, 315x5, 275x8, 275x7
Calf Raises- 2 ppsx10, 3 pps x10, 3 pps & 25x 10, 3 ppsx10
Leg Raises- 250x8, 225x9, 225x9
SLDLS- 135x10, 225x8, 225x8
Leg curls- 180x8, 180x8

Pretty beat after all this. Decent workout though.

bill
12-28-2006, 06:39 PM
Good workout remember to stay on top of the diet.

jAy_Dub
12-28-2006, 06:59 PM
Good workout remember to stay on top of the diet.

Basically every day is the same for my diet. I usually eat 1 meal and the rest is all shakes. The 1 meal consists of some type of home made meal, which I eat as much of it as I can until I basically feel almost sick to my stomach. The rest are all 900 cal shakes that consist of 2 cups milk, 1 cup oats, 2 scoops whey, and 1 tablespoon of olive oil. If I eat 1 meal, then I'll have 4 shakes. Sometimes the shakes just dont cut it so I resort to eating 2 meals so I cut my shakes down to 3. Very simple and pretty effective. I've gained a little more fat than I wanted but oh well, my cut in the summer should take care of it.

bill
12-28-2006, 08:03 PM
Reminds me to go take my protein shake. LOL

deeder
12-29-2006, 12:44 AM
Workouts look good so far! Keep it up!

jAy_Dub
12-29-2006, 05:19 PM
Shoulder and arms day...
Shoulder Press- 135x10, 170x5, 175x5, 135x10
Arnold DB Press- 55x6, chest was still waaaayy sore from tuesdays workout so I couldnt do any more.
Shoulder DB Press- 55x10, 70x6
Shoulder DB Raises- 35x10, 35x10
Skull Crushers- 90x7, 110x3, 90x8
Bicep Barbell Curls- 115x8, 95x10
Tricep Pulldowns- 165x10, 190x10
Abs

My whole upper body was shot today during my workout. Wasnt a very good workout other than the 175x5 on shoulder press and 70x6 with the db's. Both PR's. Hopefully next friday goes better.

jAy_Dub
01-01-2007, 07:43 PM
So today I couldnt find a gym that is open to go lift. My 3 options were all closed.. ****! I'm pissed.

jAy_Dub
01-02-2007, 05:00 PM
Today was a pretty dissapointing workout. I had to get up extra early for work and was tired all day. Tried taking a nap before my workout but I think that made things worse.

Bench- 135x10, 185x5, 225x5, 225x4.5, 205x7
Incline DBs- 75x8, 85x5, 75x7
Did one set of DB flys with 35's and I was shot. My chest felt like it was still sore from last week. This is just a reminder to keep my cals up, the last couple days I've been slacking. I'm going to try and keep it to only 1 meal per day and 4, 900 calorie shakes for the rest of the day from now on. I want as little fat gain as possible.

jAy_Dub
01-03-2007, 06:40 PM
Good back workout today...

Deadlifts- 135x10, 225x6, 335x5, 365x4 PR, 315x7
Seated Rows- 4 plates x10, 4 plates &25 x8, 4 plates x10
Standing barbell rows- 135x10, 165x8, 165x7, Definitely need to improve on these
Lat pulldown- 210x10, 220x8
One arm db row- 85x6
Light Shrugs

bill
01-03-2007, 06:42 PM
Good back day!

deeder
01-05-2007, 03:46 PM
Have you always done a mostly liquid diet?

jAy_Dub
01-05-2007, 08:32 PM
Have you always done a mostly liquid diet?

Not always, no. But I find that its easier for me to keep my diet clean when I do mostly liquid. It's also easy to keep my cals up too. Shakes go down fast and don't fill me up too much. I plan on keeping it about 75% liquid for the duration of my cycle.

Here is my shoulder and arm workout for today...
Shoulder press- 95x10, 135x10, 180x4.5, 170x6
Arnold DB Press- 60x7, 60x7, 65x5
Skull Crushers- 70x10, 105x6, 110x5
Close Grip BP- 135x10, 155x7, 175x3 (Triceps completely gave out on this set)
Tricep Pulldowns- 190x10, 205x6
Concentrated DB Curls- 40x6
DB Hammer Curls- 45x10

jAy_Dub
01-06-2007, 07:39 PM
So here's my leg workout today... I gave it my all but my 5 hours of sleep last night wasn't helping me get anywhere.
Squats- 135x10, 225x7, 315x3 (horrible) 275x7, 225x10
Leg Raise- 5 platesx8, 5 platesx8
Leg Curl- 180x8, 180x8
Seated calf extensions- 4 platesx10, 5 platesx10, 5 platesx10
I was shot after this so i called it a day.

HeavyBomber
01-06-2007, 09:37 PM
Damn jAy_Dub,
Your routine is excellent. Weights are impressive also.
I think I'm going to do your 'shoulders and arms' day that you did yesterday.

My wife just commented to me that your leg have the exact same shape as mine. The woman is strange but actually she's right. lol

Keep up the good work man.

jAy_Dub
01-06-2007, 10:13 PM
Damn jAy_Dub,
Your routine is excellent. Weights are impressive also.
I think I'm going to do your 'shoulders and arms' day that you did yesterday.

My wife just commented to me that your leg have the exact same shape as mine. The woman is strange but actually she's right. lol

Keep up the good work man.

Thanks for the support man, it means a ton. My workout has basically just evolved into the excercises I enjoy the most and things that have been the most effective for me. Thats funny your wife said that, I'm sure yours is about 3 times the size though, haha. You're absolutely huge man. I saw your videos the other day on that sumo barbell row and it looked like a great excercise. I was definitely planning on tryin it out. My lats are lagging, so maybe they will help?

deeder
01-07-2007, 08:43 PM
Nice squats! You still gaining weight?

jAy_Dub
01-08-2007, 06:56 PM
Nice squats! You still gaining weight?

I think I've gained about 3 lbs since the initial 10 lb waterweight. I was about 202 when I started and now I'm 215. So 13 lbs in 3 weeks. Not bad. I just have to keep it up.
Here is my chest workout for today. It was one of the best workouts of my life lol.
Bench- 135x10, 185x5, 225x6, 235x5 (ass came up a little bit on two of these but oh well, it felt great), 205x7
Incline DBs- 80x7, 85x5, 70x9
DB Flys- 40x7, 40x6
Dips- BWx10, BWx10
I also threw in some abs cuz I was in the mood.

Today went great, most volume I've done in a while and my chest still felt like it had more sets in it.

jAy_Dub
01-09-2007, 06:48 PM
Another pretty solid back workout today...
Deads- 135x10, 225x8, 315x7, 405x2, 365x6
Seated Rows- 180x10, 205x8, 190x10
Barbell Rows0 135x10, 175x8, 155x10
Lat Pulldown- 220x10, 230x8
Behind Back Shrugs- 135x12, 225x11, 185x15, Went light on these
Workout felt great, lats were on fire

deeder
01-09-2007, 06:54 PM
Very strong workouts bro! Keep eating! Get as much out of this as you can! I've heard it gets harder to gain as much after your first cycle.

jAy_Dub
01-09-2007, 07:04 PM
Very strong workouts bro! Keep eating! Get as much out of this as you can! I've heard it gets harder to gain as much after your first cycle.
Thanks man, yea I heard that too. But so far my bench has gone up almost 30 lbs in about 4 weeks. Adding that much weight to my bench when I wasn't on would take me FOREVER, and I'm only 4 weeks in! All of my other lifts have shot up too. So in the end its definitely worth it, I just have to stay motivated when I'm off cycle, and especially during pct. I've been getting a solid 5000 cals a day, which I think I might start raising to around 5500 soon. I'm giving everything 110% so in the end I will have no regrets, no matter the results.

Stumprrp
01-09-2007, 07:47 PM
strong back work dude

deeder
01-09-2007, 08:41 PM
Good stuff man! That's some wicked strength gains! I hope you're drinking TONS of water (don't count whatever you make shakes with).. If you're not taking any you should look into glucosamine or something similar. Adding that much weight so quick can be hell on your joints and tendons.

jAy_Dub
01-10-2007, 09:38 PM
Thanks Stump.

Good stuff man! That's some wicked strength gains! I hope you're drinking TONS of water (don't count whatever you make shakes with).. If you're not taking any you should look into glucosamine or something similar. Adding that much weight so quick can be hell on your joints and tendons.
Good idea. I really havent been getting as much water as I want to. I try and keep a gallon full of water and drink from it all day long but it never works out for some reason. You definitely have a good point though.

deeder
01-10-2007, 10:27 PM
If you don't like plain old water get some Crystal light... I hear it's good stuff :)

jAy_Dub
01-11-2007, 01:37 PM
Today's leg workout was the hardest I've ever gone on my legs. I felt sooo sick after I was done. I'm glad its over with.
Squats- 135x10, 225x7, 275x6, 320x5, 285x8, 225x10
Leg Raises- 5 platesx10, 5 plates&25x10, 4 platesx10
Calf Raises- 195x10, 285x10, 335x10, 285x10
SLDLS- 135x10, 225x8 (I was completely shot on these so I ended it short)
Leg Curls- My left knee was killing me by this point so I did alot less weight 3 platesx10, 3 platesx10

I've never felt so exhausted after a workout...

deeder
01-11-2007, 03:36 PM
Sick leg work bro! Keep it up!

bill
01-11-2007, 08:45 PM
Very solid workouts, things seem to be going well for you?

jAy_Dub
01-11-2007, 11:55 PM
Thanks as usual deeder.

Very solid workouts, things seem to be going well for you?
Other than the vials being short for my full 10 week cycle, everything for the most part has been going great. Made a few mistakes with a couple injections, but that has to be expected with a first cycle. Workouts have been great, and I'm definitely filling out alot. I read that about 5 weeks in is when the major physical changes start happening so I'm anxious about that. Everything seems to be working out awesome so far.

jAy_Dub
01-12-2007, 05:47 PM
Todays workout went pretty good considering I only had 5 hours of sleep..
Should Press- 135x10, 155x7, 185x3.5, 175x5
Arnold DB Presses- 70x2.5 (wasnt goona happen) 60x8, 60x8
Skull Crushers- 70x10, 100x7, 110x5, 70x12
Seated lateral Raises- 40x9, 40x9
Barbell Curls- 95x10, 120x6
Close Grip BP- 155x8, 175x6
Ended it with some light hammer curls. My arms were completely shot after this workout. My right elbow is acting up so I might need to get some ets and hope that it will help with the pain.

jAy_Dub
01-15-2007, 01:11 PM
Today's workout was good considering I got some sort of 24 hour flu that I was up all friday night puking... I probably got in about 400 cals on saturday because I was so sick.. Definitely not good. I ate as much as I could yesterday and this morning and will be doing the same for the rest of today. Eating, eating, eating!

Bench Press- 135x10, 185x5, 240x4, (not strict reps) 225x5.5, 215x3 (chest was shot)
Incline DBs- 85x5, 80x7, 75x7
Machine Flys- 160x9, 180x6
Dips- BWx10, BWx12

jAy_Dub
01-16-2007, 04:39 PM
Back Day
Deads- 135x10, 225x5, 315x7, 405x3, 365x5, 225x10
Seated Rows- 4 platesx10, 5 platesx5, 4 platesx10
Standing BB Row- 135x10, 175x8, 165x8
Lat Pulldown- 230x10, 250x10
Behind Back Shrugs- 135x10, 185x12, 225x10, 245x10
Did a couple sets of db shrugs to end it.

jAy_Dub
01-18-2007, 06:38 PM
Leg Day
Squats- 135x10, 225x7, 315x6, 285x7, 275x7
Leg Raises- 4platesx12, 4platesx12, 4 platesx12 Since my left knee is still bothering me i decided to go lighter on these with higher reps and it definitely lit up my quads, I'll continue with the higher reps from now on.
Leg Curls- 180x10, 180x10, 180x10
Calf Raises- 195x10, 285x10, 335x10, 195x10

jAy_Dub
01-22-2007, 04:43 PM
Chest Day.

Bench Press- 135x5, 245x4.5 (killed), 225x5.5, 185x11
Incline DB's- 80x7, 80x7.5, 75x8.5
DB Flys- 40x9, 45x7
I attempted a set of dips but only got 7 or so. My chest was completely tore up. My joints in my elbows were really sore too. I definitely need some ets.

deeder
01-22-2007, 05:43 PM
Nice looking workouts in here man! Look into glucosamine too if your joints are hurting.

jAy_Dub
01-24-2007, 08:23 PM
Nice looking workouts in here man! Look into glucosamine too if your joints are hurting.

Yea man my dad takes that for his back so I'll have to start taking it as well.

Here was my back day yesterday, I was lazy and didnt update it.
Deadlifts- 135x10, 225x8, 315x6, 375x5, 315x9
Seated Row- 180x10, 235x6, 180x10
Standing BB Rows- 135x10, 185x7, 185x7
Lat Pulldown- 265x6 (ouch, i think i pulled a muscle in my neck) 230x10
Did some light shrugs and crunches to end it.
Overall decent workout I think.

jAy_Dub
01-25-2007, 07:27 PM
Today's workout was definitely the best leg workout in awhile. I almost didnt even go to the gym because I only had about a hr since my college class ended at 2:30, and I had to be at work by 4. It turned out to be great.

Squats- 135x10, 225x7, 315x5, 315x6, 315x6, 275x7 (almost fell forward on this set so I stopped, I know I had 10 in me though)
Leg Raises- 180x12, 205x9, 180x10
Calf Raises- I did 4 sets with some heavy weight but I didnt write down how much and I dont remember.
Leg Curls- 180x10, 180x10 (left knee is still kind of hurting)

I did all this in 45 minutes so basically one set after the next. It was intense. I was completely drenched in sweat afterwards. One guy in the locker room walked by and said "you fukcin wore me out watching you out there." Always feels good to hear that type of stuff.

jAy_Dub
01-27-2007, 09:25 PM
Another late entry, but here is yesterday's shoulder and arm workout.
Barbell Shoulder Press- 135x10, 180x5, 175x5, 155x9
DB Shoulder Press- 75x9, 80x5
Arnold DB Press- 55x8, 55x9
Skull Crushers- 70x10, 90x9, 110x5
Close Grip BP- 135x10, 175x6, 155x10
Barbell Curls- 95x10, 135x1 (curious if i could get it)
Incline DB Curls- 50x5, 45x7 (these are tough)
Ended it with some forearm work, nothin major.

deeder
01-27-2007, 11:33 PM
Workouts still looking solid man! Keep it up!

jAy_Dub
01-29-2007, 04:33 PM
Chest day.

Bench Press- 135x10, 185x6, 225x5, 245x3 (grip slipped) 225x6.5, 205x8
DB Incline- 85x7, 90x5, 80x9
DB Flys- 45x8
Cable Flys- 70x9, 70x9
Dips- BWx10

Chest was really tore up after all this. Seemed like a decent workout. I wish my bench would improve more though.

jAy_Dub
02-01-2007, 09:58 PM
Meant to post tuesday but I cant find my workout log that had my back excercises written down so I'll have to skip that update until I find it. Here is today's leg workout tho..

Squats- 135x10, 225x8, 315x5, 335x5 (I didnt breathe out on my way up on the last rep and about passed out midway through) 275x10

Hack Squats (for the first time ever)- 135x10, 225x4, 185x7 (wow these things completely tore my quads up, I really regret not ever doing them)

Leg Extentions- 180x12, 225x10, 225x11

Leg Curls- 180x10, 210x10 (left knee is much better this week)
Ended it with some calf raises

bill
02-01-2007, 10:17 PM
Good stuff J, you putting a new avatar up soon?

jAy_Dub
02-01-2007, 10:21 PM
Good stuff J, you putting a new avatar up soon?

Thanks man, yea I figured I would put one up in a few weeks, post cycle. I'm definitely due for a new one, thats for sure.

jAy_Dub
02-03-2007, 10:25 AM
Found my Tuesday's workout.. Lots of rows.

Deads- 135x10, 315x8, 375x5, 315x10
Seated Row- 180x10, 225x6, 205x8
Barbell Rows- 135x10, 185x7
T Bar Rows- 135x10, 160x8, 135x10
Lat Pulldown- 210x10, 230x9
Light Shrugs

Good workout, but I really need to improve my bb rows.

jAy_Dub
02-04-2007, 09:39 PM
Another late entry... Here is last fridays workout. I did alot of excercises, with less sets.

Shoulder BB Press- 95x10, 135x10, 185x5, 175x7
Arnolds- 60x7, 65x7, 60x9
DB Press- 75x6.5 (this killed after arnolds)
Skull Crushers- 90x9, 110x5
Close Grip BP- 135x10, 185x5
BB Curls- 115x8, 95x10
Incline DB Curls- 50x7, 45x8
Tricep Pulldowns- 205x10, 190x10

jAy_Dub
02-06-2007, 02:09 PM
Yesterday's chest workout was tough. I KNOW for a fact my chest is being overtrained, my pecs are sore as hell, and they hurt when I lift. Not a sore hurt, but a bad type of hurt. Next week I'm taking it extra easy on them, focusing on perfect form with much much less weight. Heres how the workout went...

Bench- 135x10, 205x5, 235x5.5, 225x7, 225x6
Incline DB's- 90x4.5, 80x8
Machine Flys- 170x8, 190x6
Dips- BWx12

By then I had to quit because my chest was in too much pain. I still hit it pretty hard but it wasnt a good sore, thats for sure.

jAy_Dub
02-06-2007, 05:39 PM
Good back day today.

Deads- 135x10, 225x9, 365x6, 405x2 (dissapointed with this) 330x10
Seated Rows- 180x10, 205x10
Standing Rows- 135x10, 185x8, 165x10
T Bar Rows- 3 platesx10, 4platesx8, 2 platesx15
Lat Pulldowns- used a different machine which didnt say how much weight was being used, it was on 16 or so though, 2 sets of 8.
Finished up with some shrugs.

Today was good, I did more volume than usual, and I felt like i could keep going and going.

jAy_Dub
02-26-2007, 08:33 PM
Wow, its been awhile since I updated this... I'm up to about 225 lbs, and hope to gain 5 more in the next 3-4 weeks. Lately I've kind of switched things up to less weight but focusing on slow controlled reps. It has helped my lifts go up. Going off the top of my head my best lifts have been 245x5 on bench, 350x5 on squat, and somewhere around 375x8 on deads. Tomarrow is my deadlift day and I'm starting up heavy weight again so I'll see where I'm at. I'll also start posting my workouts now since I'm going heavy again on everything. Gotta get everything I can out of these last 3-4 weeks.

bill
03-01-2007, 06:21 PM
Stay on top of Jdub, make the most out of it.

jAy_Dub
07-27-2007, 06:52 PM
Damn this is random as hell but I feel like posting in this journal again lol. I never seem to be able to stay on top of things in the journal world...

Anyway, today was leg day. I've switched things up and started doing ATF squats which are completely tearing my legs apart. I love em.

ATF's
135x10
225x6
315x5 (killer)
285x5
Still getting the hang of going down so low.

Leg Press
7 ppsx10
8 ppsx7

Leg Raises
4 platesx10 (slow controlled, pause for 2 at top)
5 platesx8
6 platesx8

Was going to do some leg curls but said **** it, I was shot. Ended it all with some quick shrugs. (Shrugs fit best on my leg days because its spaced a couple days away from deads which work my traps well)

jAy_Dub
07-28-2007, 03:57 PM
Today was shoulder and tri workout.

Seated Military Press
105x10
155x5
135x8
125x10

Arnolds
70x7
75x4
65x10

Shoulder Raises
35x10
45x10

Skull crushers
75x10
125x5 (ouch)
95x10

Close Grip BP
135x10
195x8

Cable Pulldowns
175x10
160x10
145x15

Decent workout, went out drinking last night so I was still a little tired but still worked out well.

jAy_Dub
07-30-2007, 06:25 PM
Back Day

Deadlifts
135x10
225x10
315x7
365x5
My back pumps were completely ridiculous so I had to cut it short. Thats basically how it's been the past 4 weeks.

Lat Pulldown (Behind neck)
3 sets of 10, can't remember how much weight

Seated Rows
4 platesx10
5 platesx6
3 platesx12

Cable Rows (pause for one at contraction)
260 (max weight)x10
260x10
260x10

Attempted to do bent over bb rows but my back pumps held me back.

Ended it with 3 sets of calf raises and seated calf raises

jAy_Dub
07-31-2007, 05:11 PM
Chest and Bi's today

Bench
135x10
185x5
225x3
265x4
235x8
225x10

Incline Bench
135x10
195x7
205x5

Weighted Dips
BWx10
BW+25x10
BW+50x10

Barbell Curls
95x10
125x8 (my joints were really hurting after this)
95x10 (slow concentrated reps)

Incline Bench DB Curls (slow concentrated reps)
45x9
45x8

I felt very good about this workout today. My chest excercises keep going up like crazy.

jAy_Dub
08-03-2007, 02:59 PM
Havent lifted for a couple days because of my moving situation... Got to my new gym today and I'm loving it. Awesome brand new equiptment, everythig is great.

ATF Squats
135x10
225x6
325x5
315x5
225x5

Leg Press
6 ppsx8
6 ppsx8

They had nothing like the leg curls i used to do at my old gym so i checked out some other machine which i was very skeptical about but actually enjoyed it. Gave me a burn in my hammies like never before. I dont like machines but I hate sldl's but i might just have to man up and start doing them again.

Overall good workout