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JSully
02-27-2007, 06:33 PM
:hello:

So I'm sitting at work all amped up about todays workout and I think to myself how I need to start a journal again. The motivation given here is wonderful and missed greatly so... here I am.

well..... it's been a while. For everyone that already knows me, sup sup. For all the newcomers, welcome.

Well, a little insight into the last year that I haven't been here:

December '05: damn near tore my pec, out of the gym for 6 weeks.
January '06: near pneumonia, out of the gym for 6 weeks.

12 weeks no workouts or diet and the result: Dropped about 20lbs lbm and added about 30lbs lean body FAT.

Got back into the gym and started boxing in March '06. Dropped MORE muscle. Got quite lean. Got quite 'powerful'. Got extremely fast. Became a tiny bitch at under 220lbs. Did that until about August '06 and then burned out. Stopped lifting/eating right all together until mid January '07. :bang:

Now I'm back. Gotta get that LBM and strength back to where it was. Not too worried about fat at this moment, I'll take care of that later. Diet is dialed in at 2500-2700 cals/day which will recomp me with the focus on muscle growth/minor fat loss. I'll post it in a few weeks. Here's the workout for today...

-AM workout @ 515a
[biceps]
db curl warmup- 20x20/10
straight bb curls- 85x10, 95x10/10/10
db curls- 40x10/10, 45x10/10
db hammer curl- 50x10/10/10, 55x10
hs preacher curl- 70x12/12/12/10
single arm preacher machine- 12(left arm),12(right arm) / 12(left),12(right),10(both)

[triceps]
cable pushdowns warmup- 100x20
cable pushdowns- 180x10, 190x10, stack (200)x10/10
single arm rop pushdowns- 60x10/10/10/10
single arm overhead tri ext- 35x10/10/10
lying single arm tri ext- 35x10/10
ez bar skulls w/finishing closegrip- 85x12-10/10-10/10-10
dip machine- stack x15/12

-thoughts
18 sets per. Arms feel real good. Aready a little sore. Didn't get much of a pump, though I haven't been recently. My DOMS catch up with me about 2 days later and that lets me know I worked out. Workout took me roughly 1 hour 20 minutes.

Sidior
02-27-2007, 06:35 PM
Awesome to see you posting again. You plan on becoming a freak once more?

Bohizzle
02-27-2007, 06:38 PM
Awesome to see you posting again. You plan on becoming a freak once more?

:withstupi

Unreal
02-27-2007, 06:41 PM
Welcome back. When I return to AZ I look forward to hitting the gym again with you.

Stumprrp
02-27-2007, 06:41 PM
nice to see you back Jake!

JSully
02-27-2007, 08:36 PM
of course I plan on being a freak again! lol, herein this journal lies the path to freakytown! 285 @ 12% here I come!!!!


well..maybe not for a few more years. haha.

KevinStarke
02-28-2007, 01:36 AM
Welcome back man

getfit
02-28-2007, 02:16 AM
Welcome back Jake.Good luck with your plan

Unholy
02-28-2007, 10:42 AM
Welcome back man. Arnold Classic Tomorrow go go go. Great to see you back here man. It looks like you and I are pretty close strength wise and I know I have to step it up a bit or you will wreck me over the next few months. Your 1lb heavier then me right now. Whats your body fat % at now roughly? Get on aim and stop playing world of warcrack.

Unholy
02-28-2007, 10:42 AM
Oh ****, this is xxh0lywarsxx by the way I got a name change a few months ago.

Coke
02-28-2007, 11:27 AM
Good to see you back in here with this masterplan...must be totally hungry for it after the layoff.

muscle chic
02-28-2007, 01:16 PM
Good Plan!! I slack every now and then too.

Isaac Wilkins
02-28-2007, 01:19 PM
Good to see you back, man.

JSully
03-01-2007, 06:40 AM
Thanks everyone for the encouragement! Onto today's workout:

-AM workout @ 440a
[shoulders]
seated db sh press- 65x20/15
seated db sh press warmup- 90x10/10, 100x8/8
db side raises SS w/ seated side raise machine- 35x10-110x10/10-10/10-10/10-10
bent over db side raises SS w/ cable rev pec deck- 35x10-30x10/10-10/10-10
plate front raises- 45x10/10/10/10
db seated arnold press- 65x12/10
bb shrugs- 225x15, 275x12/10/12
db shrugs- 120x12/10

-thoughts
24 sets direct shoulder work with an additional 6 sets trap work. eh, it's ok. Fantastic burn and fatigue but I was thriving for more. My partner had to leave from the gym for work by 545a so we only had slightly over an hour. Had we had an additional 15 minutes I would have thrown in 2 more sets of arnold and 3-5 more sets of shrugs. It was feeling so good it hurt to stop. Anyways, tomorrow is legs, fun stuff..... yeah not really. I have been slacking hardcore on my legs ever since that knee injury a while back. The veterans know what I'm talking about... f-ing tendonitis. Anyways, I'm back at light squats, press and extension now and my knee is holding up great so it's time to start putting some size back on these wheelz!! :shoot:

some old pics that are my goal within 6-9 months:

ps how pathetic is it that my 6-9 month goal is where I was at almost 2 years ago. :( :( :(

Bohizzle
03-01-2007, 06:53 AM
nice looking workout man... about the knee tendonitis, have u tried dropping the knee extrensions/press and going with something like front squats and GMs? I only ask because it seems like everything I hear about extensions and the leg press are "bad for the knees" and with ur tendonitis, I'd think that it would be even worse. dunno if u've tried it or not, figured i'd ask just in case.

Andrew

JSully
03-01-2007, 07:05 AM
It really doesn't hurt on extensions. I think I developed it from heavy hack squats, that's when the first pain started about 2 years ago. I took almost all last year off of legs so it doesn't hurt much at all now, it just comes and goes. Once I get it warmed up I seem to be fine unless I push too hard. I've been going light with squats, only about 225ish. But hell, after a year off, that's heavy! lol, and this coming from someone who had a 585 squat october '05. oh well.

thanks for the input though.

Unholy
03-01-2007, 02:30 PM
You should definitely take some pictures now for comparison. Even if you don't post them till you get closer to your goal you can still track progress.

PS - Ok I'll admit it, I just want to see you when your fatter then me!

JSully
03-02-2007, 07:53 AM
ok paul...

this was taken 2/10/07 at about 255lbs.

Chubrock
03-02-2007, 08:15 AM
Jesus bro, you're still huge as ****.

sharkall2003
03-02-2007, 09:01 AM
Holy macros! You're huge. I'll be following this journal to see how I par up with a big man on WBB. I hope the rebuild is fantastic. Good luck!

bill
03-02-2007, 09:39 AM
ok paul...

this was taken 2/10/07 at about 255lbs.

:whiner: You lost what lol, still huge, you'll be back to form in no time at all.

WBBIRL
03-02-2007, 10:57 AM
Yea... your still damn big. This should be a motivational journal to say the least.

Sidior
03-02-2007, 11:45 AM
You still look good bro, but the muscle loss is noticeable. After losing so much LBM and now putting some back on, how muscle wise do you think you are down from the last set of pics?

JSully
03-02-2007, 05:27 PM
You still look good bro, but the muscle loss is noticeable. After losing so much LBM and now putting some back on, how muscle wise do you think you are down from the last set of pics?
ah... a man of truth, I like that.

as for everyone else, thank you but the compliments aren't needed. I have lost quite a bit. I would say, anywhere between 10-15lbs of straight LBM just off my upper body. I think I can get it all back in about 6-9 months due to muscle memory. The tough part is trying to remember I'm not that strong and doing the weight anyways. I'm trying to focus on sets of 8-12 for growth. The strength will come back on its own. Anybody know knows me knows I'm a powerhouse and strength comes naturally.

Thanks again for the compliments and motivation. My favorite picture was that back spread with my Ohio State hat on backwards. I was about 250lbs in that pic with about 10% less bodyfat. So.. lets do some math. I'm now 255 at about 24%, if that.

so...
july '05: 250 x .14 = 35 = 215lbs LBM
now: 255 x .24 = 61.2 = 193.8lbs LBM

:(:(:(

its all good. 25lbs, I can get that back quick with a good bulk. My biggest loss has been my legs since I couldn't work them at all last year. I will attain no less than 10lbs LBM came from them. Oh well, time to get big again! If you're not planning on being a regular visitor, I would at least check in every 3-4 months to check progress because in 9 months I'll be where I was before if not sooner.



anyone care to guess how long they think it will take to come back? maybe we'll have prizes for the closest guesser

Sidior
03-02-2007, 05:44 PM
I would go with 7 months if you stay perfect on diet, but that is also highly dependant on what goodies you plan on using lol. Cant wait to see you huge again big guy.

Talking_God
03-02-2007, 05:55 PM
Wow bro, you're still a monster. Stick with your plan and your diet, i bet you're back to where you want to be in no time! I'll definitely stay tuned to your journal for inspiration.

Coke
03-03-2007, 08:30 AM
Since you're both strong and a big eater, I'd say you be pleased with everything in about 4 months time.

JSully
03-05-2007, 09:06 PM
-PM workout @ 645p
[back]
pulldowns- 90x20/20
deadlifts- 135x10, 315x6/6
-->superset w/hang cleans- 135x10/10/10, 185x6
pulldowns, neutral grip- 225x10/10/8/8
-->superset w/low rows- 255x8, 240x8/8/8
bb bent over rows- 225x10/10/10/10
incline db rows- 65x10/10/9
cable pullovers- 160x10/10/10
-->superset w/seated neutral grip wide rows- 160x16/16/16


-thoughts
27 sets. My back is on fire. I puss'd out on the deadlifts but I can't go too hardcore right back in it. I haven't done deads in ages. Anyways, AM workout tomorrow, chest. w00t!

Unreal
03-05-2007, 09:48 PM
For taking that much time off, that is some big weight to be moving.

HILL
03-06-2007, 01:12 AM
solid looking workout jake and what your doing with the deads is best. dont wanna injure yourself before you really get going now do ya.

JSully
03-06-2007, 06:12 AM
-AM workout @ 440p
[chest]
flat bb bench- 135x20/20
flat bb bench- 245x12, 265x10, 275x9, 295x6, 185x25
incline db bench- 105x10/10/8/8
pec deck- 110x12, 125x10/10/10
-->superset w/nautilus flat bench- 185x12, 215x8/8/8
cable flyes- 70x10/10/10
hammerstrength incline- 2pps x12/12/12


-thoughts
Finished by 550a. 23 sets. Chest is fatigued. I didn't get much of a pump or burn, just fatigue. Kind of depressing but I can't look at it that way. Strength is definately coming back though, slowly but surely. I added some CellMass into my daily diet today so hopefully I'll see some results from that. Cals are about 2500ish/day. Ok, I've got to go to work.

Chubrock
03-06-2007, 07:27 AM
I was going to say what Sid did, as far as determining how long it'll take you to get everything back. Assuming you stick with everything completely and uh, go all out, I'd say as little as 6 months to be back where you were. I remember coming in here when you were putting up crazy **** every day. I don't think it'll take you long to get back.

Coke
03-07-2007, 05:12 AM
Strength is definitely on the rise...good stuff with both the back and chest work, keeping the reps high.

JSully
03-07-2007, 06:40 AM
-AM workout @ 440a
[biceps]
bb curl warmup- 45x20/20
bb curls- 95x10/10/10/10
db curls- 40x10/10, 45x10, 50x8
--> superset w/db hammer curl- 50x10/10, 55x10, 60x8
concentration curls- 30x10, 35x10/10, 40x8
hs preacher curl- 90x12/10/10-> drop set to 45x15

[triceps]
cable pushdowns warmup- 100x20/20
cable pushdowns- 190x10, stack (200)x10/10/10
--> superset w/single arm OH tri extensions- 35x10/10, 40x10/8
single arm rope pushdowns- 60x10/10/10
straight bar skulls- 90 x10/10/10/10
--> superset w/finishing CGBP- 90x10/10/10/10

-thoughts
Finished by 6a = 1hr 20min workout. 19 sets of biceps. 19 sets of triceps. Had a great burn and pump for most of the workout. I'm fried now. Off to work.

Sidior
03-07-2007, 01:24 PM
Your intensity is huge, bench strength although down is still impressive. I hope you take weekly pics throughout all this to document your own progress.

8.8
03-07-2007, 01:37 PM
omg!!!!! DO NOT know how you can lift at that time in the am!!!! major props just for that


with that kind of dedication you'll reach your goals in no time!!!

keep up the good work!

JSully
03-10-2007, 03:40 AM
-PM workout @ 605p
[shoulders]
db sh press- 65x15/15
db sh press- 100x8/8/8/6
plate front raises- 45x12/12/12
--> superset w/db arnold press- 65x8/8/8
db side raises- 35x10, 40x10/10
--> superset w/machine side raises- 130x10/10/10
single arm cable reverse pec deck- 45x12, 50x12, 60x12
rope upright rows- 150x10/10/10


-thoughts
Finished @ 705p = 1hr workout. 22 sets. Not enough time for traps, will add into leg workout on sunday. I'm tired. adios.

JSully
03-12-2007, 07:49 AM
-AM workout @ 530a
[legs]
leg extensions- 50x20/20/20
squats- 135x10, 155x10, 185x10
single leg mach squat press- 1.25pps x10/10/10
leg extensions- 155x12/12/12/12
seated leg curl- 125x12/10/10/10

..done

-thoughts
Finished @ 635a = 1hr 5mins. 14 sets. 1st leg workout in over a month. I'm hurting, thus, I didn't go extreme. anybody who knows me will call that a pussy leg workout for me, but hey, I've gotta start somewhere. I don't anticipate my squats getting too much higher for some time as I'm still rehabbing the left knee but weight/volume will go up gradually over the next month until I'm at about where I am with everything else. Anyways, my legs are fcuking fried right now and I'm going to wallow in my sorrows of leg depression. later

Unreal
03-12-2007, 09:25 AM
Injuries suck. I haven't squatted or deadlifted heavy since last year due to nagging injuries. I'm sure once you are all healed you'll quickly return to being a beast.

JSully
03-13-2007, 10:27 PM
-PM workout @ 735p
[back]
low back extensions warmup- BWx15/15/15
deadlifts- 135x10, 225x8, 315x6/6, 405x1
single arm hammerstrength high rows- 2pps x12, 3pps x10/10
single arm hammerstrength low rows- 3pps x10/10/10
pulldowns- 225x10/10/8
incline db rows- 75x8/8/8
cable pullovers- 160x12/12/12/12
machine lat rows- 15x12/12/12/12

-thoughts
Finished @ 8p = 1hr 25mins. 24 sets. Deadlifts felt good, still not wanting to go too heavy. 405 felt good but not great. I'll go for 4 reps next week, gotta take baby steps... you know the deal.. i'm out to go watch 300.

Coke
03-14-2007, 06:09 AM
Wish you well with the knee ordeal, other than that you still have strength to spare on most exercises.

JSully
03-15-2007, 07:38 AM
-AM workout @ 455ap
[chest]
flat bb bench warmup- 135x20/20/20
flat bb bench- 225x10, 255x10, 275x8/8, 225x12
incline db bench- 105x10/10/10/10
incline db flyes- 75x8/8/8
pec deck- 125x10/10/10/10
nauticus vertical chest- 200x10/10/10
cable flyes- 70x10, 80x8, 70x10
hammerstrength incline chest- 2pps x12/10/10

-thoughts
Finished @ 610a = 1hr 15mins. 25 sets. didn't feel like working out at all this morning, thus such light weight on bench. i didn't really get into it until the last set of the incline db presses. oh well. my chest is pretty pumped and i feel good. off to work now.

WBBIRL
03-15-2007, 11:46 AM
Props for working out that heavy that early, I'd be using the pink DB's at 5 AM.

Looks like your coming back nicely, hopefully injuries won't be a problem for you.

Cirino83
03-15-2007, 11:57 AM
WOW you were a monster...and still have nice size...a few months of solid training and eating and you should be back again.

sharkall2003
03-15-2007, 04:39 PM
Good little Man. I think it's incredible you can push out 25-30 sets per workout. How are deads easy if your knee hurts? You do have to bend down a little for a deadlift. Either way, good effort and I hope to see some big numbers from you.

JSully
03-17-2007, 12:07 PM
Thanks for the motivation guys, injuries are DEFINATELY getting better. I tweaked my back doing that 405x1 the other day on deads but it was just a slight muscle strain, no big deal really, it's feeling MUCH better already. As far as waking up that early to train, I warmup with the pink weights! lol... that chest day the other day was rough. I didn't want to do **** but my girl dragged me there. I'm glad she did but damn, that killed me. I prefer working out earlier but it takes me so long to get going in the morning.

Oh and when my knee was bothering me deads weren't easy. It doesn't bother me anymore but once in a while. So I'm justing taking it easy gradually building back up cuz I don't want to re-injure the knee.


-AM workout @ 9a
[biceps]
bb curl warmup- 45x20/20
bb curls- 95x10/10/10, 115x8
seated db curls- 45x10/10/10
--> superset w/db hammer curl- 55x10/10/10
concentration curls- 40x8/6/6
hs preacher curl- { 115x8->drop to 90x8->drop to 45x10 } x 3 sets
seated single arm machine curls-> 95x10/10/10


[triceps]
cable pushdowns warmup- 100x20/20
cable pushdowns- 190x10, stack (200)x10/10, stack+35x10
--> superset w/single arm OH tri extensions- 40x10/10/8
single arm rope pushdowns- 70x10/10/10
--> superset w/CG pushups- 15/12/12
straight bar skulls- 90x12/12/10
BW dips- 12/12

-thoughts
Finished by 1030a = 1hr 30min workout, dilly dallie'd around a bit. 19 sets of biceps. 19 sets of triceps. My arms feel great, they're starting to come back, density, size, strength... yeah!

Tomorrow= shoulders... w00t!

Guido
03-17-2007, 12:33 PM
Wow, man. You're back! I remember lilmase always going on about how you were such a beast, but I see it is still true. You still look huge.

BTW, do you happen to know whatever happened to mase? I miss that lil midget. :D

Built
03-17-2007, 01:59 PM
Jake, it's so good to see you posting here again. I've missed you!

Eat up! It'll help you heal anyway.

:)

rookiebldr
03-18-2007, 06:24 PM
lol he's complaining about 25lbs when he still has almost 200 LEAN massive muscle.

Oh, welcome back jake. We definitely missed ya. Hit me up on IM sometime.

JSully
03-18-2007, 07:50 PM
Mase, lol. I seen him at my club a couple weeks ago. He works at Bestbuy now. Doesn't come around here much anymore but he lurks some. He's still working out, in a basketball league now.

Hey built and rookie, thanks for the warm welcome back! It's good to be back. I'm sorry my numbers aren't better, sorry to disappoint. With all that time away I should be way bigger than I was. Anyways, I'm workin on it and I'l be that monster someday! :thumbup:

Today's workout:

-PM workout @ 5p
[shoulders]
db sh press- 65x20/15
db sh press- 100x8/8, 105x8/10
plate front raises- 45x12/12/12
--> superset w/reverse grip ez bar sh press- 145x8/6, 105x8
db side raises- 40x10/10/10
--> superset w/machine side raises- 130x10/10/10
reverse pec deck- 65x12/12/10
cable bent over side raises- 45x12/12/12


-thoughts
Finished @ 630p = 1hr 30min workout. 22 sets. Screwed around a little too much, should have only taken an hour. Will do shrugs tomorrow, adios!

Unholy
03-18-2007, 08:20 PM
great workout man. Your 100lb per side seated DB press fuels the hAet!

Stumprrp
03-18-2007, 09:39 PM
your still beastin it dude

Coke
03-19-2007, 04:54 AM
I was wondering about that Mase too, he luvs him some basketball...you're doing plenty of volume nowdays.

JSully
03-19-2007, 07:33 AM
100lb per side is weaksauce, needs to get back to 120 with ease. On my way though.

-AM workout @ 515a
[legs]
leg extensions warmup- 50x20/20/20
squats- 135x10/10/10
hammerstrength iso-lateral leg extensions- 90x10/10/10
hammerstrength seated leg curl- 140x10/10/10
seated calf raises- 4plates x10/10/10/10

-thoughts
Finished @ 615a = 1hr. 9 sets legs. 4 sets calves. yeah yeah. Horrible leg workout. Every other workout seems to be ok in the AM except for legs. I just can't get motivated to do legs at 5am and if this doesn't prove it then I don't know what else will. However, my legs are still burning so I guess it wasn't too bad. Next week legs will be in the PM and hopefully much better. :bang:

muscle chic
03-19-2007, 07:37 AM
That pic of your back is looking huge!! Nice lat spread!!

JSully
03-23-2007, 02:43 AM
**3/22/07 -- sorry for the late post, busy day and I just got off work.

-PM workout @ 540p
[back]
low back extensions warmup- BWx15/15/15
deadlifts- 135x10, 315x6/6 (pressed for time, stopped @ 3 sets)
pulldowns- 225x10/8/8
bb bent over rows- 225x10/8/8
nautlius neutral grip pulldowns- 155x10, 185x10, 215x8
db bent over rows- 100x10/10/10
cable pullovers- 160x10/10/10
-->superset w/ cable wide grip rows- 160x10/10/10
low back extension- 45x10/10/10

cardio= 20mins on stairmaster

-thoughts
Finished @ 715p = 1hr 15mins + 20min stairmaster = 1hr 35mins total. 24 sets. I was pressed for time so I had to make this workout fast. I couldn't spend too much time on the DLs, however it was easy. I'll try to step it up next week.

I'm tired, gotta be up in 4 hours for work. later.

Unholy
03-23-2007, 07:44 PM
Heya Jake. These workouts are looking very solid. How is recomposition going. You must be seeing changes after these first few weeks.

JSully
03-23-2007, 08:32 PM
workouts are feeling solid too. I added some stairmaster cardio to my workouts and my diet is up and down at this time but it's slowly all coming together. this mornings weight= 249lbs.

3/23/07-PM workout @ 540p
[chest]
flat bb bench warmup- 135x20/20/20
flat bb bench- 225x10, 275x8, 285x8, 295x6/6
incline db bench- 105x10/10/10
-->superset w/incline db flyes- 65x8/8/8
pec deck- 125x12/10/10
-->superset w/nauticus vertical chest- 200x10/10, 185x10
cable flyes- 70x10/10/10
hammerstrength incline chest- 2pps x12/10/10

cardio= 20mins on stairmaster

-thoughts
Finished @ 710a = 1hr 10mins. 23 sets. Great chest workout, I'm feeling really pumped. I keep letting the weight get to my head. I can move the weight, but when I focus on moving it, I lose focus of the muscle contraction. I noticed this the most on the nauticus, the 200 wasn't hard, but when I went down to 185 I could focus on the contraction itself so much better.

Cardio kicked my ass like it always does. I'm going to keep at 20mins stairmaster for 2 more sessions then bump up to 30mins. Within a month I want to be hitting 20mins with a weight vest on. Anyways, I'm off to work. Bis/Tris tomorrow. Yeah!

Unholy
03-23-2007, 08:36 PM
Very nice jake. You are around 20% bf currently? I need to catch up to you on strength homie!

bill
03-24-2007, 02:21 PM
Working hard to get back to old self.

Sidior
03-24-2007, 03:58 PM
Keep killin it bro!

JSully
03-24-2007, 07:23 PM
A little less than 20% I believe. Not sure as I don't ever check it.


-AM workout @ 1025a

20mins elliptical @ lvl 15

[biceps]
db curl warmup- 25x20/20
bb curls- 95x10, 105x8, 115x8, 125x6
db curls- 45x10/8/8
db hammer curl- 55x10/10, 60x8
concentration curls- 40x8/8/8
hs preacher curl- 90x10/10, 115x8
cable rope curls- 110x12/12/12

[triceps]
cable pushdowns warmup- 100x20/20
cable pushdowns- stack(200)x10/10, +45x10/10
--> superset w/single arm OH tri extensions- 40x10/10/10
single arm rope pushdowns- 70x10/10/10
--> superset w/OH tri rope cable pushdowns- 160x12/12/12
BW dips- 20/20/20/15


-thoughts
Finished by 1115a = 1hr 30min workout + 20mins elliptical = 1hr 50mins total. 19 sets of biceps. 18 sets of triceps. Not much to say about the workout, was quite exhausting.

A little pic I took the other day.

Built
03-24-2007, 07:24 PM
Arms and pecs looking thick as ever babe.

Nice!

Unholy
03-24-2007, 07:25 PM
You look scary but I want my love handles back!

getfit
03-24-2007, 07:47 PM
You're still looking awesome Jake

Coke
03-26-2007, 04:15 AM
I know you had been doing some boxing and what not along the way, you lookin UFC in that shot bro.

JSully
03-26-2007, 08:54 PM
PM workout @ 6p
[shoulders]
db sh press- 65x20/20
db sh press- 100x10/10/10/10
db side raises- 35x10/10, 40x10
machine side raises- 130x10/10/10
plate front raises- 45x10/10
-->superset w/single arm db front raises(palms up)- 30x10/10
single arm cable rear delt flyes- 40x12/12
seated low rope cable upright rows- 75x10, 90x10
db shrugs- 120x15/15/15/15
pinch plate shrugs- 45x20/20/20/20

-thoughts
Finished @ 715p = 1hr 15min workout. 22 sets. Shoulders and traps feel great!

lol @ coke, UFC huh? thanks man. Yeah I was boxing for over half the year last year. $85/month just isn't worth it right now since I don't have the time. When I buy a house Ii'm going to implement a heavy bag, double ended bag and speed bag in the garage so I can continue training. Thanks for the props everyone and yeah Paul, I know I still got some spare tire'age goin on. haha.

Unholy
03-26-2007, 09:13 PM
Its ok brotha, I have a good bunch as well. Im sure by summer we will both be sporting some flat bellies.

JSully
03-28-2007, 10:14 PM
3/28/07-PM workout @ 730p

cardio= 20mins stairmaster @ lvl 5-6

[legs]
leg extensions warmup- 80x20/20
leg extensions- 145x10, 160x10, 175x10, 190x10/10
leg curls- 125x10/10/10/10/10
single leg plate loaded squat press- 2pps x10/10/10
squats- 185x10/10/10
SLDL- 135x10, 185x10/10

seated calf raises- 3plates x15, 4plates x15/12/12
standing calf raises- 185x12/12/12/12

-thoughts
Finished @ 9p = 1hr 10mins. 19 sets legs. 8 sets calves. much better legwork tonight, still on the rise. I need to add another exercise with 3-4 sets in order to be up where the rest of my lifts are. I'll give it a go next week. Trying to kep the weight off of squats, felt my knee pinching a bit today but it wasn't too bad. Everything else felt great, had a fantastic leg pump the entire time. Got a little too dizzy and nauseous around those squats or I would have been finished 20 minutes earlier. anyways, it's bedtime and I gotta get up early tomorrow for back. peace!

JSully
04-04-2007, 11:32 AM
took last week off, late entry due to no wifi in the area last night.


4/3/07 -PM workout @ 740p

cardio= 0mins

[back]
low back extensions warmup- BWx15/15
pulldowns warmup- 120x15/15
pulldowns- 225x10, 240x8/8/8
bb bent over rows- 225x10, 275x6/6
>> ss w/ db bent over rows- 105x10/10/10
cable low rows- 255x8/8/8
cable pullovers- 160x12/12/12
>> ss w/ seated cable high rows- 160x12/12/12
hammerstrength high rows- 3pps x8, 3.25pps x8, 4pps x6
low back extensions- BW+45x10/10/10
good mornings- 135x10, 185x10/10

-thoughts
Finished @ 850p = 1hr 10mins. 28 sets total. good workout, lower back is fried...

_________________________________________________________________

4/4/07 -AM workout @ 450a

cardio= 0mins

[chest]
flat bb bench- 135x20/20
flat bb bench- 225x12, 245x10, 275x8/8, 225x10
incline db bench- 110x8/8/8
>> ss w/ incline db flyes- 65x8/8/8
pec deck- 125x10/10/10/10
nautilus chest press- 185x10/10/10/10
cable flyes- 70x10, 80x10/10
hammerstrength incline press- 3pps x8/8/8

-thoughts
Finished @ 550a = 1hr 10mins. 25 sets total. Real good workout, had a great chest pump. Just when I thought strength was returning, that damn bb bench had to go and show me up. I'm showing improvement on everything else except for that. DB's are going up and getting easier, the pec deck is definately getting easier. Yesterday's pulldowns @ 225 were cake so I raised them to 240. That may not be much but I was struggling with the 225 a month ago. Strength is definately on the rise. I'm noticing my leg strength is going up as well. Although I can't squat "heavy" yet, I'm going to pound out some sets this week with 225 and see how that goes. Still experiencing left knee pain but I guess I just gotta live with it. Arm strength is DEFINATELY on the rise. Every week I can feel my strength has increased. 40's for single arm overhead tricep extension, yeah it's definately getting easier. I remember 3 1/2 years ago doing 20's and struggling and looking over and seeing someone doing 35's and thinking how cool it would be to be that strong. lol. Bicep strenth is moving VERY slowly but at least its moving. My last curl workout with the flat bb I went up to 115 and I couldn't hit that before. I want to get up to where I was, 135x8. Slowly but surely. My goal was 6-9 months, one month has gone by so that leaves me with 5-8 months left to attain the size I had before. Once I have my size/strength back, then I'll work on the lean part. One day at a time!!! And I need to jump back on the cardio bandwagon, I've been slipping. heh


On a side note, I saw "Bullet For My Valentine" in concert on Monday. Man, I didn't realize they were so hardcore. I have their cd, well, mp3's... lol... and it's really good but live they are just SICK. If you have a chance to see them and are second guessing buying tickets, I recommend you purchase them immediately. VERY good band live! Static-X is tonight and I can't wait for that one.

Unholy
04-04-2007, 11:43 AM
I saw them at Warped Tour this past summer. they are mad good.

JSully
04-05-2007, 09:22 PM
4/5/07-PM workout @ 630p

cardio = 0mins

[biceps]
bb curl warmup- 45x15/15
bb curls- 95x10 95x10 105x8 115x8 125x6 135x4
db curls- 50x8 50x8 50x7
>> ss w/ db hammer curls- 60x8 60x8 60x8
bent over concentration db curls- 30x8 30x8 30x8
single arm hammer preacher db curls- 30x8 30x8 30x8

[triceps]
cable pushdowns warmup- 100x20/20
tricep pushdowns- stack(200)x10 stack x10 stack+45 x10 stack+45x10 stack+45x10
>> ss w/ single arm db oh tri ext- 40x10 40x10 45x10 45x10 45x10
skullcrushers- 115x10 115x10 115x8
single arm rope pushdowns- 70x10 70x10 70x10
dips- BWx15 BWx15

-thoughts
Finished by 745p = 1hr 15min workout. 18 sets of biceps. 18 sets of triceps. Fantastic workout!! My arms are super pumped, strength was through the roof today!! I'm amped up right now, shoulders tomorrow. w00t!

Coke
04-06-2007, 05:54 AM
Super session for the arms dude.

Unreal
04-06-2007, 09:38 AM
I would say your going to be a beast again soon, but you already are one.

JSully
04-06-2007, 10:15 PM
Thanks coke, arms are really starting to show progress.

Unreal, yeah, not quite a best, maybe in about another 40lbs. :evillaugh

4/6/07- PM workout @ 630p

cardio = 0mins

[shoulders]
db sh press- 70x15 70x15
db sh press- 105x10 105x10 105x8 110x7
plate front raises- 45+25x10 45+25x10 45+25x10
neutral grip single arm front raises- 30x10 30x10 30x10
side raises- 35x10 40x10 40x10
side raise machine- 130x10 130x10 130x9
cable reverse flies- 35x12 50x12 60x12 70x8 70x8
db shrugs- 120x15 120x15 120x15 120x15
bb shrugs- 225x12 225x12 225x12
>> ss w/ plate shrugs- 2pps x15 2pps x15 2pps x12


-thoughts
Finished @ 745p = 1hr 15min workout. 21 sets shoulders, 10 sets traps. Wow, shoulders/traps are crushed. Fantastic workout, really felt the front and side raises.

FANCYPANTS
04-06-2007, 10:36 PM
lol Im diggin the 0 cardio:)...workouts look intense man...very nice work.

Unholy
04-08-2007, 06:23 AM
Sick shoulder session bro. I cannot imagine DB pressing 110's! When we cut down and all that fun stuff I'll race ya to 300.

Stumprrp
04-08-2007, 07:45 AM
i dont think u lost much big jake still sick

lilmase1153
04-09-2007, 09:03 PM
Dude my 7 year old little brother trains more intense than that..

Good to see you again you big mofo, by the way my ribs feel fine and you hit like girl ;)

If you decide to do arms anytime after 6am, im down ok.

JSully
04-09-2007, 10:20 PM
fancy- yeah, zero cardio is teh bomb

paul- 110s is still weaksauce. i plan on 120s within a month, I'm coming back

stumpy- yeah, I've lost quite a bit but it's coming back quickly I think.. thanks though

mason- you drunk ass. I didn't want to hit you too hard since you're only 155lbs now.. the wind might pick you up and you'd land in kansas or something. heh.

4/9/07 -PM workout @ 730p

cardio= 0mins

[back]
low back extensions warmup- BWx15 BWx15
pulldowns warmup- 120x15 120x15
pullups- BWx10 BWx8 BWx6
pulldowns- 240x8 240x8 240x8
bent over bb rows- 225x10 275x8 275x8
bent over db rows- 115x8 115x8 115x8
wide/neutral grip low rows- 225x10 240x8 240x8
cable pullovers- 170x10 170x10 170x10
incline db rows- 80x8 80x8 80x8
yates' low back extensions- 55x10 55x10 55x10 55x10

-thoughts
Finished @ 850p = 1hr 20mins. 25 sets total. Fantastic workout. I was all excited to do Deads when I got there but someone was taking up that space so I decided to do them about 1/2way through my workout and... as you can see... yeah that didn't happen. Next week!

Tomorrow starts boxing! I'm excited.

Pic frmo today @ 255lbs, clipped 18.3% last week, getting my width back.

Coke
04-10-2007, 05:55 AM
Ace back session, nice pic...good hearing you're boxing again Jake.

HILL
04-11-2007, 01:59 AM
workout looks intense jake. Looking huge as always in the pic. read your diet etc over in the diet forum and it looks real good the recomp should go well. Dont forget to kep us updated with pics for progress.

JSully
04-11-2007, 10:10 PM
coke- yeah, boxing was fun. though I lost too much muscle at the time, anyways, I'm glad to be back on it.

hill- thanks for the support. Hopefully the recomp will do me well and I can gain about 10-20lbs LBM while in turn maybe losing about 10lbs of fat. That's the goal anyways.

4/11/07 -PM workout @ 730a

cardio= 0mins

[chest]
flat bb bench- 135x20 135x20
flat bb bench- 225x12 245x10 275x8 295x6 315x4 315x3 225x15
incline db bench- 120x10 120x8 120x8
incline db flyes- 80x8 80x8 80x8
pec deck- 125x10 125x8 125x8 125x8
nautilus vertical chest press- 200x8 200x8 200x8 200x8
hammerstrength incline chest- 3pps x8 3pps x8 3pps x8
cable flyes- 80x10 80x10 80x10

-thoughts
Finished @ 850p = 1hr 20mins. 27 sets total. Fantastic pump on teh chest today. Strong bench workout also. Slowly but surely, road to 405 bench again. Give me a few more months.

Unholy
04-11-2007, 10:11 PM
Bitchin man

Coke
04-12-2007, 06:33 AM
Solid benching numbers, including the flys.

dw06wu
04-12-2007, 10:57 AM
whatever, look at those numbers. you are still a ****in beast dude.

Stumprrp
04-12-2007, 01:01 PM
crazy workouts

FANCYPANTS
04-12-2007, 02:09 PM
crazy workouts

X2
Man your lookin HUGE in that pic, keep up the hard work!

Sidior
04-12-2007, 02:13 PM
Um ya holy **** you are getting big again. Looking strong!

Unreal
04-12-2007, 02:49 PM
Awesome job. When I get back to AZ we will have to hit the iron again.

JSully
04-13-2007, 09:02 AM
paul- gracias senor
coke- flyes are awesome, I can't wait to get up to 100's again
fancy- thanks
sidior- yeah, I'm working on it, thanks
unreal- definately man!

4/12/07-PM workout @ 615p

cardio = 0mins

[biceps]
bb curl warmup- 45x15 45x15
bb curls- 95x10 95x10 105x8 115x8 125x6 135x4
seated db curls- 50x8 50x8 50x8
db hammer curls- 60x8 60x8 65x8
seated db concentration curls- 40x8 40x8 40x8
hammerstrength preacher curls- 2pps x8 2pps x8 2pps x8

[triceps]
cable pushdowns warmup- 100x20/20
tricep pushdowns- stack(200)x10 stack x10 stack x10 stack x10 stack x10
>> ss w/ single arm db oh tri ext- 45x10 45x10 45x8 45x8 45x8
single arm rope pushdowns- 70x10 70x10 70x10
db kickbacks- 30x10 30x10
dips- BWx15 BWx15

-thoughts
Finished by 715p = 1hr workout. 18 sets of biceps. 17 sets of triceps. Good workout, not impressed with the tricep numbers but bi's were feeling good. Tonight= Shoulders, yeah!

Unholy
04-13-2007, 09:09 AM
Bahaha you do dumbbell kickbacks! Don't tell anyone, we don't want people walking around with huge arms because you are giving away all the top secrets in bodybuilding!

Sexy curls.

JSully
04-14-2007, 04:16 AM
paul- f-off :D

4/13/07- PM workout @ 7p

cardio = 0mins

[shoulders]
db sh press- 80x15 80x15
db sh press- 110x8 110x8 110x7 110x5
db side raises- 40x10 40x10 40x10 40x10
side raise machine- 130x10 130x10 130x10 130x10
cable single arm front raises- 40x10 40x10 40x10
hammerstrength sh press- 2pps x10 2pps x10 2pps x10
db arnold press- 85x4 70x8 70x8
seatled rear delt machine- 35x10 35x10 35x10
reverse pec deck- 185x10 200x10 200x10
bb shrugs- 315x12 315x12 315x12 315x12
db shrugs- 125x15 125x15 125x15
>> ss w/ plate shrugs- 1pps x20 1pps x20 1pps x20

-thoughts
Finished @ 830p = 1hr 30min workout. 27 sets shoulders, 10 sets traps. DOMS are gonna hurt tomorrow. Them damn db sh presses are still ****ty though. I gotta get them back up to 125x10. Not far away, a couple months and I'll be back on spot.

Unholy
04-14-2007, 04:39 AM
Son those are NOT ****TY holy **** lol. oing four sets with 110's GAH! MONSTER ALRIGHT

Stumprrp
04-14-2007, 07:31 AM
jesus god you do SO much volume lol, sick DB press

Coke
04-14-2007, 08:12 AM
Wow!! - and that goes for both the arms and shoulder workout days.

HILL
04-14-2007, 09:45 AM
workout looks good throught jake and yor strength is real good especially as its just coming back

JSully
04-16-2007, 07:27 AM
paul- they are ****ty numbers compared to before. wait a few more months and you'll see some real numbers. :D
stumpy- volume is my fertilizer mang. i was doing 12 sets per bodypart 2x week and it just wasn't doing squat. so i upped it up ~25sets per bodypart 1x per week and i just started growing insanely
coke, hill- thanks guys

Was going to do legs on saturday but I figured something out.... I can't do legs on the weekend. Just too stressful and I end up missing it everytime. Then I don't want to miss my other days so I end up just skipping legs for the week. Alas, now I'll be skipping legs again. I think I'm going to dedicate Friday's for legs. Saturday I went and did boxing from 9a-1145a. Man I was fried. Had a fantastic workout. Cardio is coming back slowly.

Another note, I woke up this morning feeling like crap. I was on my diet solid for a week and went out last night with the little lady and had Cheesecake Factory and now I'm sick as hell. Not Food Poisoning sick, just not feeling well sick. I hate that ****, I eat really clean then eat dirty once and it makes me sick. ugh... Soooo I'm skipping today's workout, I'm back on my diet, and I'll start up the workout week fresh tomorrow. Fun stuff! Tomorrow = back+boxing.

Sidior
04-16-2007, 09:05 AM
Strong shoulder work! Stop slacking on the legs though...


phh curl jockey

Stumprrp
04-16-2007, 09:47 AM
thats interesting man its cool how things work differently for people, i could never handle that after 2-3 heavy sets of 1 exersize i have no gas lol.

any plans for another cycle?

HILL
04-16-2007, 03:48 PM
i feel ya with the crappy food after eating well. if my cals are clean for a week or more everything else just makes me feel ****ty

Unholy
04-16-2007, 07:34 PM
Eat cleaner you fatty.

JSully
04-18-2007, 07:34 AM
sid- i'm workin on it, friday's are dedicated to legs from now on
stumpy- no more juice
hill- no doubt man, it kinda puts a damper on cheat days when every time you have a cheat day it makes you nauseous
paul- stfu, lol. i took my girl to the cheesecake factory, that place is SOOO good but it hurt my intestines, oh and how is that diet working for you?

4/18/07 -AM workout @ 545a

cardio= 20mins elliptical @ lvl 17, 365cals burned

[back]
low back extensions warmup- BWx15 BWx15
pulldowns warmup- 120x15 120x15
pullups- BWx6 BWx6 BWx6
pulldowns- 240x8 240x8 240x8
cable low rows- 255x8 255x8 255x8
bent over db rows- 110x8 110x8 110x8
machine rows- 15x10 18x10 18x10
cable pullovers- 160x12 160x12 160x12
>> ss w/ seatled cable high rows- 160x12 160x12 160x12
low back extensions- BW+45x10 BW+45x10 BW+45x10 BW+45x10 BW+45x10

-thoughts
Finished @ 605a = 1hr. 26 sets total. Good workout, though could have been better. Only got 5 hours sleep so I was a little weaker than normal. No big deal, I'll make up for it next workout. I gotta start going to bed earlier when I know I'm getting up early to go workout. I also gotta start putting deadz0rz back into the mix. It's just so difficult to do deads at 5am. I added cardio this morning so I'm pretty happy about that, nothing serious, just need some cardio assistance so my lungs don't EXPLODE while I'm hitting the heavy bag.

I went boxing last night, had a FANTASTIC 2 1/2 hour workout. Next boxing workout: Saturday and I'm already exited for it. Tomorrow's workout: chest.

Coke
04-18-2007, 09:05 AM
The dedicated leg day had to come sooner or later in order to raise up...nice back & boxing sessions Jake.

bill
04-18-2007, 09:15 AM
Awesome progress thus far.

Stumprrp
04-18-2007, 05:07 PM
solid back workout man, and yes cheesecake factory is really good.

HILL
04-19-2007, 02:09 AM
looking good jake.

i feel yeh with the deads early on the morning i train at like 9am which isnt as early as you but its a killer trying to squat/dead so early.

You running a cycle at all jake or are you running one soon.

JSully
04-19-2007, 07:16 AM
coke- definately agreed, i'm actually pretty stoked about teh leg workout tomorrow
bill- gracias
stumpy- thanks, and cheesecake factory is great, however, besides gourmet, i've yet to find a steakhouse for under $100 that can beat Outback.
hill- thanks man, and no cycle for me. it would be nice to jump back on that bandwagon but it's prohibited by a greater force... a woman, lol. it's all good though, i never had a problem putting on weight without it. i just won't be getting ripped to hell anytime soon.

4/19/07 -AM workout @ 5a

cardio= 12mins elliptical @ lvl 16, 200cals burned

[chest]
flat bb bench- 135x20 135x20
flat bb bench- 225x12 275x8 275x8 295x4 295x4
incline db bench- 120x10 120x8 120x8 120x8
incline db flyes- 80x8 80x8 80x8
pec deck- 125x10 125x10 125x10 125x10
>> ss w/ nautilus vertical chest press- 200x8 200x8 200x8 200x8
cable flyes- 80x10 80x10 80x10
hammerstrength incline chest- 3pps x10 3pps x9 3ppx x7 2pps x20

-thoughts
Finished @ 550a = 50mins. 27 sets total. Great workout, awesome pump. I'm disappointed with my strength but today was a low cal day clocking in at only 2800cals when I'm accustomed to 3800cals. That extra 40g protein and 40g carbs pre-workout definately makes a difference.

tomorrow's workout: legs
saturday's workout: boxing-arms, double workout day

Stumprrp
04-19-2007, 08:24 AM
strong benching there, outback does make a very good steak however i like texas roadhouse a little more. the high end steak places really dont do anything to overly special, unless its like a 100+ dollar place like u said.

Coke
04-20-2007, 05:54 AM
Good benching bro, showing plenty of strength on the bench.

FANCYPANTS
04-20-2007, 09:54 AM
Man, I wanna bench like you some day. Thats some crazy force.

ectx
04-20-2007, 10:54 AM
Cool *****...you're still around. Where's miniyou aka mason? There's still a standing order for a weighted bitch slap on him.

JSully
04-20-2007, 08:33 PM
stumpy- strong, but not strong enough. i'm still beating myself for the long break. ugh!!
coke- thanks, see above comment to stumpy about benching
fancy- thanks, see above comment to stumpy about benching
rene- sup man? yeah i'm still around, good to see a familiar face... err, avatar, not too many of those anymore. lmao, i see mason every once in a while. he came down to my club a couple weeks ago just wasted. i punched him in the gut a few times and he called me a puss. oh well. not everyone can be 155lbs of rock like him, lmao, that little guy, he's so funny.

4/20/07 -PM workout @ 530p

cardio= 0mins

cals consumed= ~3850, 415p 270c 120f

[legz0rz]
leg extensions- 80x15 80x15
leg extensions- 185x12 200x10 200x10 200x10 200x10
seated leg curls- 140x10 140x10 140x10 140x10 140x10
squats- 135x6 225x4 315x3 315x3 365x1 405x1 225x4
single leg press- 2PPSx10 2PPSx10 2PPSx10
sldl- 225x8 225x8 225x8

calf raises- 4PLATESx15 4PLATESx15 4PLATESx15 4PLATESx15 4PLATESx15
seated calf raises- 3PLATESx15 3PLATESx15 3PLATESx15

-thoughts
Finished @ 7pa = 1hr 30mins. 23 sets legs, 8 sets calves. meh, ok workout. knee wasn't giving too much problems with the squats, however I need to work on my back strength I'm definately wobbly when I'm standing up there. Anyways, I'm coming along, first 'heavy' leg day in over a year. Give it another 2 months and I should be in the 500 squat range again, hopefully.

tomorrow's workout: boxing-arms -- double workout day; projected cals- ~4800
sunday's workout: shoulders; projected cals- ~2700

Coke
04-21-2007, 07:50 AM
Wow man, looks like you're good to go again with some heavy squats - great leg workout.

Stumprrp
04-21-2007, 08:52 AM
intense leg work, good job hitting up 405 on squats again

Sidior
04-21-2007, 11:46 AM
Nice looking workout. Getting back to 500 raw within two months would be sick.

HILL
04-21-2007, 12:37 PM
leg workout looking real good mate keep it up.

I feel ya on them low cal days i can certainly feel the difference in my workouts when my cals drop down

JSully
04-21-2007, 08:45 PM
coke- thanks, legs are killing me today, i'm sure they'll be worse tomorrow
stumpy- meh, 405 is less than i was hoping for but it'll do for now
sid- yeah it would be nice, realistically i think it might take 4-6 months, but i'm sure as hell gonna work as hard as i can to get it within 2 months
hill- thanks

4/21/07-PM workout @ 245p

cardio= 0mins

approx cals consumed= ~4800, 510p 371c 145f

boxing= 9a-1230p, 3.5 hours

[biceps]
bb curl warmup- 45x15 45x15
bb curls 95x10- 95x10 105x8 115x8 125x6 135x4
db curls 50x8- 50x8 50x8
db hammer curls- 60x8 60x8 60x8
standing cable double bicep curls- 70x12 75x10 75x8
hammerstrength preacher curls- 2plates x12 2.25plates x8 2.25plates x8

[triceps]
cable pushdowns warmup- 100x20/20
tricep pushdowns- 205x12 205x12 205x12 205x12
>> ss w/ single arm db oh tri ext- 45x10 45x10 45x8 45x8
single arm rope pushdowns- 55x10 55x10 55x10
skulls- 115x8 115x8 115x8
dips- BWx15 BW+45x15 BW+45x15

-thoughts
Finished by 430p = 1hr 45min workout. 18 sets of biceps. 17 sets of triceps. Diddled around too much, good workout though. Arms were nice and fried. Boxing was sweet this morning, 3.5 hours and about an hour of that dedicated to sparring. cep numbers but bi's were feeling good.

tomorrow's workout: boxing-arms -- double workout day; projected cals- ~4800
sunday's workout: shoulders; projected cals- ~2700

Coke
04-23-2007, 05:33 AM
Payin the cost to be boss, lol - :thumbup: ...plenty of time spent on them arms and in the boxng gym.

JSully
04-23-2007, 10:21 PM
thanks coke

... ok, a little insight. My birthday is June 22. My girlfriend's mother's birthday is June 19. So for our birthday all of us are going to San Diego from June 15-19. I'm 260lbs @ 18% bodyfat right now..... this ain't kosher. I'm switching to a Cyclical PSMF at this time to shed some weight off. I'll be doing 2 weeks PSMF, 1 week maint + 10% (to build back muscle lost during PSMF) then back to PSMF for 2 more weeks, etc. By the time June 15 comes, I'll have had 3 PSMF cycle's and should have lost in the realm of 17.5lbs which would equate to just under 6% bodyfat provided what is lose is ONLY bodyfat leaving me in the realm of 12.3ish% bodyfat. With the extended refeeds to assist on building back lost LBM during the PSMF, I'm confident I won't lose any muscle. We'll see how it goes. Today was the first of 2 glycogen depletion workouts.

4/23/07 -PM workout @ 645p

cardio= 20mins elliptical @ lvl 10, unk cals burned because the god damn thing kept ****ing up on me and restarting

approx cals consumed= ~1800, 345p 50c 21f

boxing= not today

[chest depletion]
incline bb bench warmup- 135x20 135x20
incline bb bench- 225x15 225x15 225x15
incline db bench- 95x15 95x15 95x14
pec dec 110x15- 110x15 110x15
cable flyes- 100x15 100x15 100x15

[shoulder depletion]
seated db sh press warmup- 55x15 55x15
seated db sh press- 85x15 85x15 85x15
db side raises- 25x15 25x15 25x15
db arnold press- 55x12 55x12 55x12
cable rope upright rows- 100x15 100x15 100x15

[tricep depletion]
cable rope pushdowns- 100x15 100x15
cable rope pushdowns- 150x15 150x15 150x15
single arm cable rope pushdowns- 40x15 40x15 40x15
singel arm overhead tricep ext- 30x15 30x15 30x15

-thoughts
Finished @ 8p = 1hr 15mins. 12 sets chest, 12 sets shoulders, 9 sets triceps. 45-70 seconds between sets. My shoulders and triceps are fried. I didn't quite stick to the correct rest periods for chest because it was hurting so badly, but eh, **** it. I'll be doing a dedicated chest day plus another full body workout before my refeed. I think it'll get enough work.

tomorrow's workout: legs/back/bis depletion; projected cal intake- ~1800
wednesday's workout: 2.5 hours boxing; projected cal intake- ~1800

JSully
04-24-2007, 06:00 PM
4/24/07 -AM workout @ 440a

cardio= 20mins elliptical @ lvl 15

approx cals consumed= ~1690, 345p 30c 21f

boxing= not today

[legs depletion]
leg extensions warmup- 80x20 80x20
leg extensions- 185x15 185x15 185x15
leg curls- 110x15 110x15 110x15
plate loaded squat press- 4pps x15 4pps x15 4pps x15
seated calf raises- 4plates x15 4plates x15 4plates x15
sldl- 185x15 185x15 185x15

[back depletion]
seated db sh press warmup- 55x15 55x15
pulldowns- 195x15 195x15 195x15
>> ss w/ cable low rows- 195x15 195x15 195x15
machine rows, reverse grip- 10x15 10x15 10x15
cable pullovers- 130x15 130x15 130x15

[bicep depletion]
db curls warmup- 20x15 20x15
db curls 30x15- 30x15 30x15
>> ss w/ db hammer curls- 30x15 30x15 30x15
hammerstrength preacher curls- 1.25pps x15 1.25pps x15 1.25pps x15

-thoughts
Finished @ 550p = 1hr 20mins. 15 sets legs, 12 sets back, 9 sets biceps. 45-70 seconds between sets. Great workout, legs and biceps were really burning.

tomorrow's workout: 2.5 hours boxing; projected cal intake- ~1690
thursday's workout: 2.5 hours boxing; projected cal intake- ~1690

bill
04-24-2007, 06:21 PM
PSMF is higher reps, low cal high protein? + cardio
Are you worried about losing muscle doing high reps, just because most of the guys here are advocate low rep heavy wt to cut?
Just asking not sure how it works. Thanks

JSully
04-24-2007, 06:45 PM
those are merely depletion workouts to force glyocogen out of my muscles. i do regular workouts from here on out until refeed.

psmf is, depending on current bodyfat and activity level, 1.25-1.5g/lb LBM of protein, 0 carbs, 0 fat, 6 fish oil caps. I do a glycogen depletion workout for the first two days. 5 days regular workout, and then a 3 day refeed. 11 days low cals, 3 days high cals, 14 days total. I've also added an additional 7 days of maintenance + 500-1000 cals after the psmf cycle which will rebuild the muscle I lost during the psmf cycle.

Stumprrp
04-24-2007, 07:52 PM
good luck with this man, intense stuff

Coke
04-25-2007, 05:58 AM
Great depletion & boxing efforts...you should do well to streamline your physique by mid June.

Organichu
04-25-2007, 05:59 AM
I see that the chest is still scarily powerful. Good stuff, Jake.

hero20003
04-25-2007, 12:49 PM
Great stuff. You are definitely an inspiration for me to get my *** in the gym everyday.

Good luck, enjoy San Diego...It is beautiful

bill
04-25-2007, 01:58 PM
Jake thanks, I don't think I will be doing any depleations. Sounds fairly tough cutting out all those good carbs!

JSully
04-26-2007, 05:29 PM
stumpy- thanks
coke- that's the plan at least, 12.5-13% bf by june 15
organichu- nah, not that powerful anymore, but it's growing gradually.. thanks
hero2003- yeah, get your ass in the gym!! lol, thanks
bill- eh, it's not for everyone


ok... a little insight. Yesterday was the third day @ ~1690, 345p 30c 21f. I performed a 2 hour boxing workout last night. DEAD tired. I tried sparring and got my ass beat because I was so dead. Fun stuff, I've got another boxing session tonight, however, no sparring. I'm going to run down to the local fitness store to get Labrada's Charge fat burner. Mase told me it was pretty good so I'm gonna go pick it up and give it a whirl.

Today = 4th day at 1690 cals and it's really wearing on me. Cravings are kicking in, not too too bad yet. I had 2 wendy's grilled chicken today without the buns. Had to get some solid food in me, I've been living off protein shakes for some time now. Tonight I'll have some more chicken, maybe with lemon pepper on or something with some tasty green beans. Anyways, that's the deal at this time. Haven't weighed myself yet, might do that in the morning, who knows when. Definately will be doing it next thursday before I start my refeed. 7 days to go, w00t.

JSully
04-27-2007, 08:37 PM
4/27/07 -PM workout @ 620p

cardio= 20mins elliptical @ lvl 16, 365cals burned

approx cals consumed= ~1690, 345p 30c 21f [psmf]

boxing= not today

[back]
lpulldowns warmup- 120x15 120x15
pulldowns- 240x8 255x8 255x8
bent over bb rows- 225x8 275x8 275x6
seated cable low rows- 255x8 270x8 270x8
low back extensions- BW+45x10 BW+45x10 BW+45x10

-thoughts
Finished @ 650p = 30mins. 12 sets total. great workout, a little stronger than I thought I was going to be on this PSMF. I bought a supplement called "Venom" by ALR Industries. So far so good. The guy at the fitness store said it'd be better than a Labrada Charge + Ephedrine stack so I figured I'd give it a whirl. I was skeptical at first but man, I've got some crazy energy. I've got more energy right now than I do when I've got carbs in me. Day 5 of PSMF is a success. And for all you dope's out there that want to critisize me and say I'm not running a PSMF, think again. Those carbs and fat you see are all trace carbs and fat, extra from the shakes and chicken I'm consuming. Only real fat I'm consuming is the 6 fish oil pills every day. That supplement is helping to ward off my cravings too. Last time I was on PSMF I had cravings like crazy by the 5th day... today: nada. I feel great, fat loss is starting to show. I'm excited to see how I come out after my refeed. I haven't weighed myself yet, I'm going to wait until thursday morning for a final weight before my refeed. Refeed starts next thursday night. Fun stuff.

So I pussed out on boxing last night, just didn't have the energy. I wish I would have had the supplement I'm on right now, I definately would have gone. I'm excited for tomorrow's workouts.

tomorrow's workout: 2.5 hours boxing + chest workout; projected cal intake- ~1690 [psmf]
sunday's workout: arms; projected cal intake- ~1690 [psmf]

HILL
04-29-2007, 01:12 PM
Jake how long will you keep your cals this low before refeeding is it 10 days/14 etc and how many cals will your refeed be?

My bf is at about 16% and im thinking of doing a long recomp for 15 weeks assisted but i cant make my mind up wether to do a psmf before hand ive never done it before but heard alot about it on here etc.

Workouts are looking good considering lack of cals mate

JSully
04-29-2007, 04:25 PM
hill- keeping my cals this low for 11 days then i do a ud2 structured refeed. a full bodyworkout thursday (the 11th day) in the evening, followed by the beginning of my refeed and throughout friday. refeed = the approx 60-70g fat, 1.5x LBM in protein and 6-7x LBM in carbohydrates which is about 1290-1505g carbs for me. saturday and sunday i go back to what i was on. a full body HEAVY workout, about 4-5 sets per bodypart at 3-5 heavy reps. also i'll box that day so my cals will be about 1500 over maintenance. then sunday is an off day with cals at about 500 under maintenance. then for one week i'm going to take a psmf break and do what i was doing before: workout days=maint+500cals. zero workout days + 1 of the workout days=maint-500cals and double workout days=maint+1500cals. after all is said and done it should be one hell of a fat loss in 8 weeks. i'm attempting to drop 5-6% bodyfat with ZERO lost muscle and hopefully 1-2lbs gained LBM. if you're assisted and you do what i'm doing for 15 weeks, you should rop about 8-10% bodyfat and gain 5-10lbs LBM. if you need more details feel free to pm me.

4/29/07 -PM workout @ 1245p

cardio= 30mins elliptical @ lvl 15, heartrate ~ 160-170, 575cals burned

approx cals consumed= ~1690, 345p 30c 21f [psmf + trace carbs/fat]

boxing= went yesterday for 2.5 hours. felt pretty good now that I'm on that supplement, "Venom". Though I did realize my cardio really sucks. I was in the middle of my 2nd round sparring when I just felt my cardio completely exhausted. I'm sure PSMF has something to do with it but man, I just died out completely. So, I'm starting to step up my cardio.

[chest]
flat bb bench- 135x20 135x20
flat bb bench- 225x10 275x8 295x6 295x6
incline db bench- 125x8 125x8 125x6
fly machine- 200x12 240x10 240x10

[biceps]
bb curls- 45x15 45x15
bb curls- 105x8 125x6 125x6
db curls- 50x8 50x8
db hammer curls- 60x8 65x8

[triceps]
pushdowns- 120x15 120x15
tricep pushdowns- 205x12 205x10 205x10
>> ss w/ single arm db oh tri ext- 50x8 50x8 50x8
dips- BW+45x12 BW+45x12

-thoughts
Finished @ 2p = 1hr 15mins. 10 sets chest, 7 sets biceps, 8 sets triceps. Fantastic workout, really felt pumped given the circumstances... pump went away after 5 minutes, lol. I can't wait to get some carbs in me so I have some real energy and pumps. Went to 50's for single arm overhead extensions, man was that hard, but it felt great. DB Curls are getting easier but they're still a stretch. The dips were definately easier this time. I used to be the dip master, lol, if you look at my old journal you'll notice I used to do sets regularly with 4plates under me. Bah, not anymore, but I'm working back up to it.

tomorrow's workout: legs + cardio; projected cal intake- ~1690
thursday's workout: shoulders + cardio; projected cal intake- ~1690

chris mason
04-29-2007, 04:55 PM
Jake, glad to see you with a new journal! I hope all is well with you.

Chris

bill
04-29-2007, 08:06 PM
May have to rethink those depleations. Your doing quite well.

JSully
04-29-2007, 10:03 PM
thanks chris, glad to be back.
bill- today's workout wasn't a depletion workout

Sidior
04-29-2007, 10:17 PM
Everything seems to be on track bro. Looking forward to seeing some pics once the cut is over.

Coke
04-30-2007, 05:46 AM
You're not alone bro, all weightlifters need to step up their cardio, lol - good plan…great focus on the diet.

JSully
04-30-2007, 10:24 PM
sid- yeah, pics, yeah, lol. i'll post some from the vacation. i'm hoping i'll get to 12% bf by then but i think 13% is more realistic, we'll see.
coke- bah, i hate cardio though. lol

4/30/07 -PM workout @ 8p

cardio= 30mins elliptical @ lvl 15, heartrate ~ 160-170, 575cals burned

approx cals consumed= ~1690, 345p 30c 21f [psmf + trace carbs/fat]

boxing= none today

abwork= none today

[legz0rz]
leg extensions- 90x15 90x15
leg extensions- 255x12 255x10 255x10
lying leg curls- 140x8 140x8 140x6
ATF squats- 135x10 225x8 225x8 275x6

seated calf raises 4plates x15 4plates x15 4plates x15

-thoughts
Finished @ 830p = 30mins. 9 sets legs, 3 sets calves. Good workout. Regular squats have been getting the best of my hammy's and groin so I decided to go a little closer and try ATF. To my surprise, there was even less pressure on my knees than normal and everything felt better. My quads were dying though. I stayed pretty light but I'm sure I could have gone to 315-365ish. I gotta ease my way into it, don't want to go destroying my knees so soon after just starting to work legs again. Great cardio session also, man those are really taking it out of me. I'm pumped for tomorrow's shoulder session.

tomorrow's workout: shoulders + cardio; projected cals- ~1690
wednesday's workout: boxing; projected cals- ~1690

Stumprrp
04-30-2007, 10:32 PM
good work big jake. as much as people sound on leg extentions, they hurt and make me sore as hell, lol.

JSully
05-01-2007, 09:29 PM
stumpy- yeah, next to squats, leg extensions are my favorite. they always annihilate my quads.

5/1/07 -PM workout @ 720p

cardio= 30mins elliptical @ lvl 15, heartrate ~ 165-180, 585cals burned

approx cals consumed= ~1690, 345p 30c 21f [psmf + trace carbs/fat]

boxing= none today

abwork= none today

[shoulders]
db sh press- 85x20
db sh press- 115x8 115x7 115x6
db side raises- 45x10 50x8
db arnold press- 75x8 85x5
reverse pec deck- 200x10 200x10

db shrugs- 125x15 125x15 125x15

-thoughts
Finished @ 750p = 30mins. 9 sets shoulders, 3 sets traps. Another good workout. I'm 9 days into the PSMF and so far I seem to be gaining a little strength. This is really working out for me. Tomorrow is boxing so I'm all amped up about that. I added the abwork section above since I do abs 4-5x per week now. I gotta keep that torso conditioned and ready to take a blow.

tomorrow's workout: 2.5-3hrs boxing; projected cals- ~1690
thursday's workout: pm full body tension workout + cardio; projected cals- ~1690, begin refeed postworkout.

Coke
05-02-2007, 05:30 AM
Awesome DB shoulder work Jake.

ddegroff
05-02-2007, 08:50 PM
Crazy work during PSMF.

I've read most of the book and just searching for peoples experiences. Seems like the fat burner/energy supplement is key.

So you do the same workout you normally do?

Stumprrp
05-02-2007, 09:14 PM
thug DB press

JSully
05-02-2007, 10:22 PM
coke- workin on it man! thanks
ddegroff- supplement is key or else everything comes crashing down. i DO NOT do the same workouts though. scroll back through my past workouts prior to psmf. i generally do 25-27 sets per body part, one bodypart once per week. with the psmf i do 2 glycogen depletion workouts in the formation of chest/shoulders/tris and another depletion workout with back/legs/biceps. after that i take a couple days off and just do my boxing. i generally burn about 1000 cals in a boxing workout. i try my hardest NOT to slack on my boxing workouts. i then do 5 days straight of my regular, 1 bodypart per day workout consisting of about 9 sets, 12 when there is an additional muscle in the group like traps or lower back. i then do a tension workout, my refeed ud2 style and a power workout the next day. boom there is my 2 week PSMF cycle. hope that helps some. pm me and i'll go into a little more detail.
stumpy- yeah, still workin on it though. i need to get back to them 125's, i think just a few more weeks.

5/2/07 -PM boxing workout @ 6p

cardio= nada

approx cals consumed= ~1690, 345p 30c 21f [psmf + trace carbs/fat]

boxing= 1hr 35mins

abwork= none today

[boxing]
3 rounds straight jumprope
3 rounds heavy bag w/2lb wrist weights
3 rounds speed bag w/2lb wrist weights
2 rounds double ended bag w/2lb wrist weights
4 rounds sparring- focused on getting inside and working my way up
1 rounds double ended bag

and voila...

-thoughts
Finished @ 735p = 1hr 35mins. PSMF day 10, really felt it mentally today. I don't think the fat burner/energy supplement did a damn thing for me today. I'm so fatigued I can't even explain. After 30 seconds of the 1st round on the heavy bag I wanted to cry. By the third my shoulders were on fire. Speed bag wasn't too bad but the weights were getting to me. Double ended bag is my favorite so I rarely have trouble with it. After that another guy wanted to get in and work defense sparring and I wanted to practice getting inside anyways so we went a few rounds. By the middle of the second round I was so ****ing tired I wanted to lay down and sleep. I lasted another 2 rounds but that was the end of the workout. I'm beating myself up about it because I didn't do near the workout I wanted to. Saturday after my carb load I'll be fine and I'll get a real good workout there.

tomorrow's workout: pm full body tension workout + cardio; projected cals- ~1690, begin refeed postworkout
friday's workout: off day; projected cals- ~8935, CARB LOAD!!


ok I finally got a chance to take a screenshot of my 8 week PSMF cycle. I had to take a couple screenshots and fuse them together with photoshop, but first I had to re-download photoshop.. that's what took so long. Well... here it is: http://www.geocities.com/xtra0t/diet/psmfcycle.jpg

Kiaran
05-05-2007, 12:04 PM
What up Jake. Nice to see you back in here. Dude, you must have been ****ting like every 3 hours on that refeed. That is a lot of ****in cheerios, lol!

HILL
05-05-2007, 01:38 PM
looking real good jake keeping consistant throughout keep it up

JSully
05-07-2007, 10:57 PM
kiaran- lol, **** yeah man, it became painful after a while
hill- thanks man

ok, friday's carb load went fantastic. I got in all the cals I needed. 381p 1676c 74f - 8894 cals. Now, I had a little bit more than that. Lunch consisted of some additional cals in the form of a few root beer's and some pizza. lol. Saturday's power workout was bunk. I got through the chest workout and finished with 365x2 on the flat bench. I went over for squats and just lost all motivation and energy. I had a 2 hour sparring session early saturday so that ate up a lot of my energy. Oh well, today's workout was ****ing awesome, keep reading.

5/7/07 -PM workout @ 730p

cardio= none today

approx cals consumed= ~3843, 416p 268c 123f

boxing= not today

[abwork]
swiss ball crunches- 2 sets of 50
swiss ball crunches- +45 x 4 sets of 25
hanging leg raises- 2 sets 15
cable twists- 80x15, 100x15, 130x15

[back]
pulldowns warmup- 110x15 110x15
pulldowns- 265x8 265x8 265x8 265x7
deadlifts- 135x10 225x8 315x6 365x4 405x2
bent over bb rows- 225x10 275x8 275x8 275x6
cable low rows- 265x8 265x8 265x8
cable pullovers- 160x10 160x10 160x10
>> ss w/ seatled cable high rows- 160x12 160x12 160x12
bent over db rows- 115x8 115x8 115x8
low back extensions- BW+45x10 BW+45x10 BW+45x10

-thoughts
Finished @ 830p = 1hr. 27 sets total. awesome workout, very strong workout. Didn't go too heavy with the deads because I could feel my lower back taking a beating. I didn't bring my belt with me like I normally would, I felt I could have gone up over 450 but oh well. This is my first deadlift workout in a little over a month. I'm trying to get back into it. lol. Other than that, everything else felt real strong. Stamina is pretty high too due to the higher calories. Taking a 1 week diet break before going back on another 2 week PSMF cycle. I lost probably 3-4" on my last PSMF cycle. I weighed myself this morning at 258lbs but I'm still holding some water from all my cheat meals over the weekend, haha. By wednesday I should be down around 254lbs showing a good fat loss from that cycle. 2 more of those and I'll be 12-13%, right at my goal. Anyways, I'm out, gotta get up early.


tomorrow's workout: 2.5 hours boxing + chest workout; projected cal intake- ~4829
wednesday's workout: arms; projected cal intake- ~2902

ddegroff
05-07-2007, 11:36 PM
Man did I forget how many carbs you have to eat on a carb load, lol. That's some strong eating bro.

Strong deads, especially after a month off.

Coke
05-08-2007, 09:44 AM
Diet appears to be going super, staying on the mark...solid back numbers, good ab training & sparring dude.

Sidior
05-08-2007, 10:55 AM
365x2 is massive lol that is like my shirted numbers right now. Strong back work and that carb load sounded delicious.

JSully
05-08-2007, 10:28 PM
ddegroff- lots of carbs. :) however, with that comes lots of water. so you look bloated and watery for a while. oh well, fair trade.
coke- sparring is getting better. i've been neglecting abs though, only once or twice per week. i'm stepping it up this week, hitting 'em at least every other day, i want to to get abs done about 5 days a week. gotta get that core extremely dense to take them punches
sid- its an ok bench for me. i weigh 255lbs. i'm working on getting back up in the 420 range. in due time, in due time

5/8/07 -PM boxing workout @ 630p

cardio= nada

approx cals consumed= ~3843, 416p 268c 123f

[boxing]
3 rounds straight jumprope
20 minutes straight on heavy bag
3 rounds speed bag w/2lb wrist weights
3 rounds double ended bag w/2lb wrist weights
3 rounds shadow boxing w/10lb dumbbells
3 rounds heavy bag
3 rounds slip rope w/4lb dumbbells
3 rounds speed bag
3 rounds double ended bag
1 round shadow boxing w/5lb dummbells

abwork= none today

workout= strictly boxing

-thoughts
Finished @ 840p = 2hrs 10mins. Real good workout, had tons of energy. Wanted to keep going but just didn't have time. Gotta get up early... didn't get to do chest today, unfortunately. Will be getting to that tomorrow, no big deal.

tomorrow's workout: chest + cardio; projected cals- ~2850
thursday's workout: arms; projected cals- ~3840

Coke
05-09-2007, 05:51 AM
Nice concentrated work with the boxing...doing what you like to do can't be beat, and you like that stuff, lol.

JSully
05-15-2007, 07:39 PM
bah, so I took a little bit of time off last week. Blew my diet to hell, but it's all good. I still managed to not gain very much back. I had a great chest and back workout last week, but I can't remember what it was so I won't posted... oh, and I started PSMF again yesterday and I'm on another 2 week cycle.

5/14/07 -PM workout @ 645p

cardio= none today

approx cals consumed= ~1690, 345p 30c 21f [psmf + trace carbs/fat]

boxing= none today

abwork= none today

workout= depletion, warmups not listed

[chest]
nautilus vertical bench- 170x20 170x20 170x18
pec deck- 100x18 100x18 100x15
hammerstrength incline press- 2pps x20 2pps x20 2pps x20
cable flyes- 70x18 70x18 70x18

[shoulders]
nautilus overhead press- 155x20 155x18 155x15
db side raises- 25x15 25x18 25x18
plate front raises- 45x18 45x18 45x18
bent over db side raises- 25x18 25x18 25x18

[triceps]
cable rope pushdowns- 160x20 160x20 160x20
single arm overhead db tricep ext- 25x20 30x20 30x18
single arm cable rope pushdowns- 40x20 40x18 40x18

-thoughts
Finished @ 730p = 45mins. 12 sets chest, 12 sets shoulders, 9 sets triceps. 40 seconds between sets. Sweet workout, triceps and shoulders, hell and chest, it all got totally pumped. I'll post today's legs/back/bis depletion workout later as I haven't done it yet.

tomorrow's workout: 2.5-3hrs boxing; projected cals- ~1690
thursday's workout: 2.5-3hrs boxing; projected cals- ~1690

Stumprrp
05-15-2007, 08:00 PM
oh so many sets man haha

Coke
05-16-2007, 05:20 AM
Ace push day Jake, tons of reps throughout.

JSully
05-19-2007, 07:47 PM
well, i'm getting lazy updating this thing. I've gotta remember to start doing it all the time. i have a spreadsheet where i keep my workouts.. my diet has been spot on, psmf since monday, not one mistake. tuesday was a legs/back/bicep depletion workout and here it is briefly:

[legs]
leg extensions- 100x20 100x20 100x20
leg curls- 100x20 100x20 100x20
plate loaded squat press- 6pps x15 6pps x15 6pps x15

[back]
pulldowns- 165x18 165x15 165x15
cable pullovers- 110x18 110x18 110x18
cybex low rows, suppinated grip- 12x18 12x18 12x18
low back extensions- BW+25x15 BW+25x15 BW+25x15

[biceps]
bb curls 65x18- 65x18 65x18
db hammer curls- 30x18 30x18 30x18
hammerstrength preacher curls- 1plate x18 1plate x18 1plate x18-

legs were actually performed last which is why I'm missing a couple sets. Got nice and nauseous off of the workout. Fun stuff. Wednesday and Thursday both were boxing workouts. 2-3 rounds sparring in each workout, both workouts took just over 2 hours. Yesterday's workout was a back workout, and here it is:

[back]
pulldowns warmup- 110x15 110x15
pulldowns- 270x10 270x8 270x8
bent over bb rows- 275x8 275x8 275x8
db pullovers- 110x8 110x8 110x8
good mornings- 185x10 185x10

good workout too.. did 45mins cardio yesterday. today's workout is chest and that will get me good and caught up on here. I'm leaving now to go do it then I'll post and I'm off to work.

JSully
05-19-2007, 09:59 PM
5/19/07 -PM workout @ 810p

cardio= 45mins elliptical @ lvl 15, 810cals burned

cals consumed= ~1690, 345p 30c 21f [psmf + trace carbs/fat]

boxing= not today

[abwork]
crunches- 2x50
butterfly leg raises- 2x20

not much else.. not feeling it today

workout=chest...

[chest]
flat bb bench warmup- 135x20 135x20
flat bb bench- 225x10 295x8 275x10 275x8
nautilus incline press- 240x10 240x10 240x10
cable flyes- 100x10 100x10 100x10

-thoughts
Finished @ 830p = 20 mins not including abs.. 10 sets. I had 295 on the flat bb bench and it just didn't feel right. I'm not going for an injury and I know how prone I am right now due to the real low cals. After that even 275 was burning me out. Rough week for me so far, the psmf is getting to me mentally. I'm staying strong and not straying from the diet whatsoever. I'm still looking to be approx 13% by mid june. Things seem to be going on track pretty well, I'll check my progress a few days after I'm finished with my refeed. I'm off to work now.

tomorrow's workout: arms + cardio; projected cal intake- ~1690 psmf
monday's workout: legs + cardio; projected cal intake- ~1690 psmf

Coke
05-20-2007, 09:47 AM
Staying on track very well, all numbers are remaining solid.

ddegroff
05-20-2007, 02:20 PM
I know what you mean when you say the psmf plays with you mentally.

Lookin' strong, no doubt you'll hit your goal.

Unholy
06-21-2007, 10:20 PM
Sucka where the **** have you been!

Unholy
06-21-2007, 10:20 PM
happy Bday btw!