theJamAbides will do this!

[theJamAbides]

Here's my journal. I'll start keeping track of stuff tonight. I opened a fitday.com account and have been tracking my intake. I need lifting tips, as I have no real program, but I'm reading other's journals to get an idea of what I want to do.

I want to look good. Real good. And I know I have it in me.

Until tonight!

[theJamAbides]

I decided to skip cardio tonight. I played drums for about 1.5 hours, and that was intense enough. I usually play hard and I work up a crazy sweat.

Squats -
2x10x45
3x5x100

Deadlifts -
2x10x45
3x5x100


Yesterdays lift
--------------------

Bench -
1x10x95
1x10x145

Curl -
1x10x55
1x10x85

Leg Extension -
1x10x70

Leg Curl -
1x10x70

I'm adding more to my routine tomorrow. Does anyone know what all I can do with an EZ Curl bar besides curls?

[theJamAbides]

My ass hurts from those squats and deadlifts! Can't wait for the next round.

I'm adding Inclines to my routine tonight.

Also, if anyone decides to look at my fitday.com journal, please let me know if my diet is looking okay. I'm not too worried, following all of the guidlines in a few other forums/journals here at WBB.

[Questor]

Hi Jammer! Just dropping in, I'll be reading your journal probably daily. Have fun tonight. Peace man.

[theJamAbides]

I added Inclines and I'll be following WBB Training Routine I from now on (starting Monday).

Bench Press -
2x8x135
1x8x140
1x6x140

Incline Press -
2x8x45
2x8x95

I think my food intake is gonna even out around 2200 - 2400 calories a day. I hope that's enough to still gain some strength, and burn this pesky fat off too.

[theJamAbides]

Well, Today marked the first day of WBB Lifting Routine I for me. What a great workout! I don't have a dip bar or chin up bar yet so I'll have to skip those types of exercises until I get my equipment in about a month. Also included in that equipment will be some dumbells. Until then I'll use the barbell.

Here's the breakdown:

First: My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=12)

PLEASE! Critique me (http://www.wannabebigforums.com/showthread.php?t=93735) (Click link to go to Diet and Nutrition thread that I've posted). I want to eat as clean as possible, but still have a beer or two on the weekends. Is that ok if I keep the cals low on those days? I may just need to be more disciplined.


The Routine:

CHEST

Bench Press -
2x8x125
1x8x135
1x6x135

Low Incline *Dumbbell Press -
1x8x95
1x8x105
1x8x110


BACK

Deadlifts -
1x8x110
1x8x120
1x8x125

Barbell Rows -
1x8x110
1x8x110
1x8x110

Shrugs -
1x10x95
1x10x135


I did one extra set per exercise due to the epiphany this weekend that I had horrible form in everything I did up until now. I watched the videos on the link on the WBBI article and saw how to really do these exercises. So I lowered my weights a bit and worked on form to make sure I was lifting the correct weight. I guess I will be considering this week a calibration week.

[Questor]

Looks like that was your biggest routine thus far, how do you feel? I only WISH I could have put up that many exercises tonight. Your routine makes me want to do some rows and shrugs. Guess I'll do some tomorrow.

[theJamAbides]

I feel great actually. I'm sure when I wake up tomorrow I'll feel it, or at least as I progress throughout the day.

My wrists hurt though... Mostly the top of my right hand to be more precise.

[theJamAbides]

I was right. I definitely feel it.

[Questor]

lol :)

[Questor]

Your diet looks great. Wish I was getting that much protein! You did HIIT today, right? How'd that go, how many cycles?

[theJamAbides]

No HIIT yesterday Questor. I'm really being a jackass when it comes to SS Cardio and HIIT. I need to just do it. Instead I feel like crap on my off days. Perhaps getting over the soreness from all these new exercises?


OK, on with the goods:

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=14)


The Routine:

LEGS

Squats -
1x8x95
1x8x115
1x8x135

Hack Squats -
1x8x95
1x8x100

Leg Curls -
2x8x70

SLDLs -
1x8x95
1x8x105

Standing Calve Raises -
4x10x95 (w/ a small calve block, need a bigger one)


I COULD NOT get the form correct for the Hack Squats until the last 4 or so I did, and by the time I figured it out, my back hurt so I decided to finish and be done until next week for that particular exercise.

Other than that, Squats are now my favorite exercise.

[theJamAbides]

Stupid weather. Goes from hot to cold to hot to cold. And every time, I get a sore throat and drainage from my sinuses.

Anyway, enough complaining! I feel great after tonights workout...

First things first - My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=16)


The Routine:

SHOULDERS

Military Press -
1x8x65
1x8x75

Seated Dumbbell Press -
I'm buying dumbbells in 3 weeks

Standing Lateral Raises -
2x8x15


TRICEPS

Narrow Grip Bench Press -
2x8x90

French Press -
1x8x25
1x8x35


BICEPS

Barbell Curls -
2x8x55

Hammer Curls -
2x8x15

[Questor]

Military Press
1x8x75

WHEW very heavy. Nice work!

[theJamAbides]

Questor... Sorry, I missed work today, had a bit of a sore throat, but doctor said it wasn't anything serious, just annoying. Still had an AWESOME workout today!

I was able to go buy some 20, 25, and 30 dumbbells Sunday. I should have got 25, 30, 35 though. Oh well, I didn't know my own strength. I'm pretty sure I'll need the 20's though for the standing laterals on Fridays.

I'm also adding an evaluation line for each exercise, stating whether I plan on upping next time around or not. This time around, they are all up actually! :ninja: I'm pretty confident I could have done more today. Just didn't want to over do it.

Booyakasha!

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=19)

The Routine:

CHEST

Bench Press -
1x8x135
1x8x140
Next week: UP!

Low Incline Dumbbell Press -
2x8x25
Next Week: UP!


BACK

Deadlifts -
1x8x125
1x8x135
Next Week: UP!

Barbell Rows -
1x8x115
1x8x125
Next Week: UP!

Shrugs -
1x10x155
1x10x175
Next Week: UP!


After the workout, I had a friend take a couple of pictures.

http://www.myimagehosting.com/show.php?u=5628V4EyW&i=51769
http://www.myimagehosting.com/show.php?u=5628V4EyW&i=51770

[Questor]

Wow heavy shrugs man, and you're right they Really hit the traps. Great workout! I can't wait until next Monday when all those weights go up.

You've got a solid frame to start with. Lift heavy and pack on the meat!

[theJamAbides]

Maltodextrose is rocket fuel.

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=21)


The Routine:

LEGS

Squats -
1x8x135
1x8x155
1x4x165
Next Week: Start at 1x8x165

Hack Squats -
1x8x135
1x8x145
Next Week: UP!

Leg Curls -
1x8x70
1x8x75
Next Week: UP!

Straight Legged Deadlifts -
1x8x135
1x8x145
Next Week: UP!


Overall, the weight did not seem heavy, but I know I got one hell of a workout. My body is shaking.

Time for that Creatine!

[theJamAbides]

I can only say that I feel, look, and think stronger than I ever have before. I'm completely surprised. It feels great!

I did forget to post Friday's workout so I'll do that first, and then start a new post for tonight's.


My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=23)


The Routine:

SHOULDERS

Military Press -
1x8x95
1x9x100
Next Week: Start at 100

Seated Dumbbell Press -
1x8x20
1x8x25
Next Week: Start at 25

Standing Lateral Raises -
2x6x20
Next Week: Start at 20


TRICEPS

Narrow Grip Bench Press -
1x8x95
1x10x105
1x8x110
Next Week: Up!

French Press -
1x8x35
1x8x45
Next Week: Start at 45


BICEPS

Barbell Curls -
1x8x55
1x8x60
1x8x65
Next Week: Start at 65

Hammer Curls -
1x8x20
1x8x25
Next Week: Start at 25

[theJamAbides]

Today was just amazing! I hit a bunch of PR's! I know I'm a newbie and I'm getting those beginners gains, but I feel it, and I can see it in the mirror, and it's only been a month. I'm getting hot. **** yeah!

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=26)


The Routine:

CHEST

Bench Press -
1x8x145
1x8x155 (PR)
Next Week: Up!

Low Incline Dumbbell Press -
2x8x30
Next Week: Up!


BACK

Deadlifts -
1x8x165
1x8x195
1x6x200 (PR)
Next Week: 2x8x200! (At Least)

Barbell Rows -
1x8x135
1x8x145
Next Week: Start at 145

Shrugs -
1x10x185
1x10x195
Next Week: Start at 195

[Questor]

You've already surpassed me in some lifts - you'll pass me on the rest within the month.

:eek:

You've destroyed me on shrugs, but I still have stabilizers over you. :)

[Unholy]

Grats on the PR's those always feel great!

[theJamAbides]

After the deadlifts on Monday, the squats today, and the SLDL's today as well, I think I'm gonna be sore. More sore than I was today. I paid VERY close attention to form though, so I'm sure it's just the great workout my back muscles have gotten.

Here's what happened today:

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=28)

The Routine:

LEGS

Squats -
1x8x165
1x8x185 (PR)
Next Week: Up!

Hack Squats -
1x8x155
1x8x165 (PR)
Next Week: Up!

Leg Curls -
1x8x75
1x8x80 (PR)
Next Week: Up!

SLDLs -
1x8x150
1x8x155 (PR)
Next Week: Up!

:thumbup:

[Questor]

excellent good to see you knock out the 185 squats. 195 next week? or just round it off w/ 200

[theJamAbides]

I dunno! I mean, I MIGHT have to go 5 lb increments after this. the 185 was pretty tough. Who knows how well my body will recover though... I would love to hit 200 next week.

[Questor]

190 is probably a wise and respectable goal then

[Questor]

You know I was thinking. You said you got an lbm of 150. ... I had mentioned that the 180g of protein you ate one day was probably closer to target than the 230 you usually eat.

Then I realized, that 150 x 1.5 is 225. You were right all along.. It just SEEMS like a lot of protein to me.

Man you must eat a lot of meat. LOL. Only rarely have I ever taken in that much protein.

Anyway, good luck with tonight!

[theJamAbides]

Questor - it's all in the shakes man. Check out my diet below.


ALRIGHT! OK, so my arms feel like tree trunks. It's amazing.

I went a little high on the carbs today, but I wanted a great workout, and I got one.

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=2&Day=30)


The Routine:

SHOULDERS

Military Press -
2x8x100 (2xPR)
Next Week: I started a little high on these I believe, so I'm gonna stick with 100 and I'm sure my form will be 100% next week.

Seated Dumbbell Press -
1x8x25
1x8x30 (PR)
Next Week: 35's for sure!

Standing Lateral Raises -
2x6x20
Next Week: Holy Christ, this is the lowest dumbbell weight I have so I'm gonna keep at it until I get 2x8 with good form.


TRICEPS

Narrow Grip Bench Press -
1x8x115
1x8x125 (PR)
Next Week: UP!

French Press -
1x8x45
1x8x50 (PR)
Next Week: 55 :)


BICEPS

Barbell Curls -
1x8x65
1x8x70
Next Week: Start at 70, keep good form.

Hammer Curls -
2x8x25 (2xPR)
Next Week: 30's!


I kept good form throughout most of the workout. I left my hat on when I started the first set of the day, the millies. That was stupid. I lifted around it, took it off for the next set. My arms feel like concrete.

I got the settlement agreement that my ex-wife wants me to sign today. Man, her lawyer is an *******. She's not exactly prime herself though. I took it out on my body tonight and it FELT GREAT. She can go to hell.

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=2)

The Routine:

CHEST

Bench Press -
1x8x165
1x6x170 (PR)
Next Week: 8x170 8x175

Low Incline Dumbbell Press -
2x8x35 (PR)
Next Week: 40


BACK

Deadlifts -
1x8x200
1x8x210 (PR)
Next Week: 16x210

Barbell Rows -
2x8x145
Next Week: staying at 145 and working on form

Shrugs -
2x8x195
Next Week: 200... Depends on my back


I got my ETS and Nitrean before I worked out. I'm hoping the ETS works for me, and I also know it should take at least 5 days to kick in. :hump:

[theJamAbides]

Awesome workout. I lowered weight on my SLDL's and Hack Squats. After watching some people with good form I figured out that I sucked at it and was hurting my back... OUCH! So this time I lowered and really focused on the muscles it's supposed to work, instead of just making sure I could lift a bunch. I feel them now more than ever!


My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=4)

The Routine:

LEGS

Squats -
1x8x185
1x8x195 (PR)
Next Week: Continue upwards!

Hack Squats -
2x8x155
Next Week: Up a smidge, work on form.

Leg Curls -
1x8x80
1x8x82.5 (PR)

Straight Legged Deadlifts -
2x8x135
Next Week: Stick here for first set, work on form.


Got a hot date tonight.... Gotta go!

[Questor]

So close to a 200 squat! You can do it! :)

[theJamAbides]

Happy Easter Everyone!

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=6)


The Routine:

SHOULDERS

Military Press -
2x8x100
1x6x105 (PR)
Next Week: 1x8x100 - 1x8x105

Seated Dumbbell Press -
2x8x35 (PR)
Next Week: 35's, since that's as heavy as I have at the moment, maybe 3 sets.

Standing Lateral Raises -
2x6x20
Next Week: Holy Christ, yet again...


TRICEPS

Narrow Grip Bench Press -
1x8x130
1x8x135 (PR)
Next Week: 140

French Press -
1x6x60
Next Week: Hurt shoulder somehow, but it feels fine after the workout... wierd.


BICEPS

Barbell Curls -
2x8x70 (2xPR)
Next Week: Start at 70, keep good form.

Hammer Curls -
2x8x25
Next Week: 30's!

[Unholy]

Awesome progress man. I see red every workout. Keep it up!!!

[theJamAbides]

Awesome progress man. I see red every workout. Keep it up!!!

Man I want to keep it up so bad, but this weekend disaster struck...

I have a massive glandular infection with a secondary viral infection. The doctor said I shouldn't lift for a week. Maybe it was time to take a break anyway, my back has been hurting off and on for a bit lately. Anyway, it sucks. my current temp is 102.3 but these antibiotics are suppose to kick it's ass. We'll see.

[Questor]

You should definitely rest until 100% healthy, elsewise you'll just prolong the problem.

[theJamAbides]

You should definitely rest until 100% healthy, elsewise you'll just prolong the problem.

I will definitely take this advice.

[theJamAbides]

So I took a week off due to illness. I'm feeling better than ever now though!

I cut the weight back a bit since I took a week off. Not sure if it matters but these weights seemed tough. I'm pretty sure I'm only 95% so maybe I'm a bit drained. I couldn't stay away another week though. I haven't even been doing this long enough to make it habit yet, so here I am!

The Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=16)


The Routine:

CHEST

Bench Press -
2x8x150
Next Week: Back up to my previous PR, 170.

Low Incline Dumbbell Press -
2x8x30
Next Week: Back up to 35.


BACK

Deadlifts -
1x8x185
1x8x195
Next Week: Back up to my previous PR, 210.

Barbell Rows -
1x8x135
1x10x135
Next Week: Back up to 145.

Shrugs -
2x10x185
Next Week: Whatever I feel like lifting up to my waist at the end of my workout ;)

[Unholy]

Glad to see you are alive and well. Lets see some red over the next few weeks =P

[theJamAbides]

The diet sucks for today, so no link for you!

The Routine:

LEGS

Squats -
1x8x185
1x6x195
Next Week: 195x2

Hack Squats -
2x8x135
Next Week: 140x2. These felt GREAT by the way. I widened my stance and my grip a bit. Really felt it in the front of my legs around rep 6 both sets.

Leg Curls -
1x8x70
1x8x80
Next Week: 85x2

SLDL's -
1x8x135
1x8x145
Next Week: 145x2


I can't wait for next week...

[Questor]

Good to see you've hit a groove with your hack squats.

[theJamAbides]

A great day! Lower weight but I think it's where I need to be right now. I did however hit a PR!

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=20)


The Routine:

SHOULDERS

Military Press -
1x8x75
1x8x85
Next Week: 85x8

Seated Dumbbell Press -
2x8x30
Next Week: Back to 35x8

Standing Lateral Raises -
2x8x15
Next Week: 15's - I finally invested in some 15's for this exercise. Glad I did. My form no longer suffers!


TRICEPS

Narrow Grip Bench Press -
2x8x135 (PRx2)
Next Week: Since this was just a 2x PR, I'll start at 135x8

Skullcrushers -
1x8x45
1x8x47.5
Next Week: Inch on up baby!


BICEPS

Barbell Curls -
2x8x60
Next Week: 65's

Hammer Curls -
1x8x20
1x8x25
Next Week: 2x8x25

[theJamAbides]

I love the deadlift. Nothing gets me as excited as the deadlift at the end of a hard day's work, except maybe sex.

No diet notes today, too many meetings at work. I had fried chicken though. It was quite the treat. No wonder I hit a deadlift PR!


The Routine:

CHEST

Bench Press -
1x8x160
1x6x165
Next Week: 2x8x165

Low Incline Dumbbell Press -
1x8x30
1x8x35
Next Week: 2x8x35, and I need to invest in some 40's.


BACK

Chin-Ups -
2x2xBW (PR):help:
2x1xBW
Next Week: 1x3xBW at least! I mean... come on!

Deadlift -
1x8x135
1x8x205
1x8x215 (PR)
Next Week: **** Yeah! 2x8x215 at least.

Barbell Rows -
1x8x95
1x8x100
Next Week: Continue on this path. These at the lower weight felt great, going slowly and calculated through the entire ROM. Awesome.

Shrugs -
Not tonight. Ran outta time!


Lame Bench numbers, but I did some severely intensive labor this weekend that was all upper body so maybe I'm still recovering. I built both a chinup bar out of galvanized 3/4 inch piping and hung it from my ceiling (unfinished floor joists in the basement) and some poster shelves for a friend that owns a poster company. The shelves took about 4 hours saturday night and the chinup bar about 8 hours during the day on saturday. Most of it was with my arms up in the air, lol.

[Questor]

First time everyone is stuck at three, maybe four chinups. You'll add reps fast. Nice deadlifts!

[theJamAbides]

First time everyone is stuck at three, maybe four chinups. You'll add reps fast. Nice deadlifts!

Thanks! Also, those 6 total reps of Pull Ups killed my lats and teres. It's amazing. I think Pull Ups are going to give me wings!


My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=25)


The Routine:

LEGS

Squats -
1x8x135
1x8x165
1x7x195
1x4x195
Next Week: Not so many warm ups.... lol

Hack Squats -
1x8x135
1x8x145
Next Week: 1x8x145 - 1x8x155

Leg Curls -
1x8x85
1x8x90 (PR)
Next Week: 2x8x90

SLDL's -
2x8x135
Next Week: Form sucks here. I know it does, or else I'm just tired before I get here. My back always seems to not hold. So 2x8x95 next week to get this **** straight.

Divorce was finalized today. I took it out on the iron. **** that bitch. For real.

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=27)


The Routine:


SHOULDERS


Military Press -

1x8x65
1x6x75
1x8x85
1x8x90
Next Week: 2x8x90, focus on form.


Seated Dumbbell Press -

1x4x15
1x8x35
1x8x36.25 (PR)
Next Week: 2x8x36.25, focus on form.


Standing Lateral Raise -

2x8x15
Next Week: 2x8x15, focus on form.



TRICEPS


Narrow Grip Bench Press -

1x8x135
1x8x140 (PR)
Next Week: 2x8x140, focus on form.


French Press -

1x8x50
1x8x52.5
Next Week: 2x8x52.5, focus on form.



BICEPS


Barbell Curl -

1x8x60
1x8x62.5
Next Week: 2x8x62.5, focus on form.


Hammer Curl -

2x8x25
Next Week: 2x8x30, focus on form.



I messed with the formatting of my posts so they would be easier for me to read. Hopefully it doesn't take me 30 minutes to post my results every workout day.

:idea:

[FANCYPANTS]

Very nice with the PR's... I know those feel good. Keep it up man, youll be a muscle machine in no time!

[theJamAbides]

Very nice with the PR's... I know those feel good. Keep it up man, youll be a muscle machine in no time!

I love how my shoulders feel after a Friday...

Thanks man! I can already see my chest expanding and my entire body recomp'ing. I appreciate the kind words!

[FANCYPANTS]

Yea i got shoulders arms tomorrow, and im stoaked. I'm glad you popped in to check out my journal. You should be able to make your goal in 6 weeks no problem...then the fun starts. Bulking is a blast, even though you have to work your arse off. I'm thinking of moving to some sort of 5x5 aswell. Im diggin your journal...keep workin hard, and eating good...you'll reach any goal you want.

and itll piss of the ex too when you randomly run into her:)
(i speak from experience):D

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=3&Day=30)


The Routine:


CHEST


Bench Press -

1x8x165
1x5x165
Next Week: 2x8x165, focus on form.


Low Incline Dumbbell Press -

1x8x35
1x8x40 (PR)
Next Week: 2x8x40, focus on form.



BACK


Pull Ups -

2x3xBW (PR)
1x1xBW
Next Week: 2x4xBW, focus on form.


Deadlift -

1x8x220 (PR)
1x4x222.5 (PR)
Next Week: 1x8x222.5, focus on form.


Barbell Row -

1x8x100
1x8x105
Next Week: 1x8x110, focus on form.

[Questor]

Fatty McFatterson no longer

Call yourself rather theJamMachine

Wednesday - knock the squats out of the ballpark!

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=4&Day=2)


The Routine:


LEGS


Squats -

1x16x45
1x4x135
1x8x195
1x8x200 (PR)
Next Week: 1x8x205


Hack Squats -

1x8x145
1x8x150
Next Week: 2x8x155


Leg Curls -

1x8x95
1x4x95 (PR)
Next Week: 2x8x95


Standing Calve Raises -

2x8x80
Next Week: Same (Using dumbbells. This is as heavy as they go)

[Questor]

Yeah! 200!

[FANCYPANTS]

Nice Squats!
Sick Pr!
Keep It Up!

[theJamAbides]

Questor and FANCYANTS:

Yeah! I was so freaking tired by the time I got to rep 6 on the 200 set, that I went ATF for 7 and 8, not because I necessarily wanted to, but because my legs wouldn't stop the release, lol. But oh man did they feel good.

Thank god for ETS.

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=4&Day=4)


The Routine:


SHOULDERS


Military Press -

1x8x90
1x8x92.5
1x8x95
Next Week: 1x8x100


Seated Dumbbell Press -

2x8x40 (PR)
Next Week: 2x8x42.5


Standing Lateral Raise -

2x8x15
Next Week: 2x8x17.5



TRICEPS


Narrow Grip Bench Press -

1x8x145
1x8x148.75 (PR)
Next Week: 2x8x150


French Press -

1x8x52.5
1x8x55
1x8x60
Next Week: 2x8x65



BICEPS


Barbell Curl -

1x8x65
1x8x70
Next Week: 2x8x75


Hammer Curl -

2x8x30 (PR)
Next Week: 2x8x35

[FANCYPANTS]

Nice work..hittin PR's every visit to the gym. These weights seem easy for you. I like how you know you will do more weight the next week...its a good feeling:indian:
K E E P I T U P !

[theJamAbides]

I'm not sure if I should find my max's or what. They all seem pretty light. I know I ate more this past week... maybe it's about time to get that 5x5 with my bulk going. The PR's feel good!

[theJamAbides]

For 4 weeks to be exact! I don't know if I can stand it, but I think it's about time I started my bulk and the Madcow's Bill Starr 5x5 routine.

I know, I know.... Don't stop a routine until you stop progressing. Or until you are bored. I'm not bored. I'm still progressing. But in reality, I want to start makign huge gains and I know I'll need to bulk to do that. Also, the idea of squats 3 times a week is very interesting to me.

I have the next 4 weeks of weight all planned out. Of course it's designed to get you going for 3 - 4 weeks and then you start hitting your PR's on week 4/5 so I've got to have a little patience.

On another note. Haven't smoked a cigarette in a week. Woo hoo!

[Built]

Ian King's Waveloading Manifesto. (http://www.t-nation.com/readTopic.do?id=579577)

I'm partial to intermediate double wave. Try it and see if you hit yourself a new PR.

[Questor]

Jam hit's PRs every workout anyway lol

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=4&Day=7)

The Routine:

Squat -
95x5
118.75x5
145x5
166.25x5
190x5

Bench -
81.25x5
101.25x5
122.5x5
142.5x5
162.5x5

Barbell Row -
52.5x5
67.5x5
80x5
92.5x5
107.5x5

Situps -
5x10xBW

Pullups -
3x3xBW


Bill Starr 5x5 is a lot harder than what I was doing in my opinion, as far as wearing myself out. My normal Monday workout consisted of 8 - 10 sets of weightlifting (not counting BW stuff). The 5x5 consists of 15 sets. We'll see how this turns out. Overall I was pleased with backing off for 4 weeks and getting some PR's next month, and then just continuing on after that with PR's every week for as long as I can.

I'll research more into waveloading and pick the forums brain (mainly Built) for more information. I was planning to start the 5x5 today and had all the preparations made, so Built's suggestion hit my for a loop and I ultimately decided to do more research and implement it after my gains with 5x5 stop.

[Questor]

Is FitDay right? You're eating less than 2000 calories?!?

[theJamAbides]

I'm not done with today. Lol.

[Questor]

I looked at a few days worth... None were above 2000.

Edit - I just looked again, and your calories vary dramatically - if fitday is right.

[theJamAbides]

Alot of times I don't input my final meal for some reason. Too close to bed. but by filling in my fitday during the day, I know what I can have for that final meal.

Yes, I could be more consistent, but I'm getting my nutrition.

[theJamAbides]

My Diet (http://www.fitday.com/webfit/publicjournals.html?Owner=thejamabides&Year=2007&Month=4&Day=9)

The Routine:

Squat -
95x5
118.75x5
145x5
145x5

Millies -
63.75x5
76.25x5
88.75x5
102.5x5

Deadlift -
127.5x5
152.5x5
177.5x5
205x5

Pullups -
2x4xBW
1x3xBW

Weighted Situps -
2x10x10lbs


TIRED.

[FANCYPANTS]

Solid workout..youre right...it does look harder than what you/we had goin. After this routine you should be a lifting machine...good work.

[Questor]

Pullups are improving, and weighted situps! Pwnt!

[theJamAbides]

The Routine:

Squat -
95x5
118.75x5
145x5
166.25x5
195x3
145x8

Bench -
81.25x5
101.25x5
122.5x5
142.5x5
166.25x3
122.5x8

Barbell Row -
52.5x5
67.5x5
80x5
92.5x5
110x3
80x8

Barbell Curls -
70x5
75x5
80x5

Pullups -
2x3xBW

What's with these stupid pullups?!?!

TIRED!

[Questor]

Holy smokes that's a lot of volume. I bet you are tired.

-- And pullups are hard!

[FANCYPANTS]

wow very good work...keep up those rugget workouts...they will pay off!

[theJamAbides]

The Routine:

Squat -
97.5x5
122.5x5
146.25x5
171.25x5
195x5

Bench -
82.5x5
105x5
125x5
145x5
165x5

Barbell Row -
55x5
67.5x5
82.5x5
95x5
110x5

[theJamAbides]

Squat -
97.5x5
122.5x5
146.25x5
146.25x5

Millies -
65x5
77.5x5
91.25x5
105x5

Deadlift -
135x5
157.5x5
185x5
210x5

Pullups -
4x4xBW (PR)

Weighted Situps -
3x10x15lbs (PR)

[theJamAbides]

The Routine:

Squat -
97.5x5
122.5x5
146.25x5
171.25x5
200x3
146.25x8

Bench -
82.5x5
105x5
125x5
145x5
171.25x3 (PR)
125x8

Barbell Row -
55x5
67.5x5
82.5x5
95x5
112.5x3
82.5x8

Barbell Curls -
80x5
82.5x5

Hammer Curls -
30x5
35x5 (PR)

[theJamAbides]

The Routine:


Squats -
100x5
125x5
150x5
175x5
200x5

Bench Press -
85x5
107.5x5
128.75x5
148.75x5
171.25x5 (PR)

Barbell Row -
56.25x5
70x5
83.75x5
97.5x5
112.5x5

Weighted Situps -
3x10x20lbs (PR)

Pullups -
3x5xBW (PR)
1x4xBW

[Questor]

Great improvement on your pull ups! And I wish I was benching those numbers!

[theJamAbides]

Thanks Questor! My bench should keep going up with no effort really, it's light weight so far. I'm just trying to stick to the schedule.

The Routine:


Squat -
100x5
125x5
150x5
150x5

Military Press -
67.5x5
80x5
93.75x5
107.5x5 (PR)

Deadlift -
133.75x5
161.25x5
187.5x5
215x5

Seated Dumbell Press -
2x8x40

Pullups -
3x5xBW
1x1xBW (Stick a fork in me...)

[Questor]

107.5 is a more military press than I can manage with a smile!

[theJamAbides]

107.5 is a more military press than I can manage with a smile!

Pfft, stop acting like you aren't a badass!


The Routine:


Squat -
100x5
125x5
150x5
175x5
205x3 (PR)
150x8

Bench Press -
85x5
107.5x5
128.75x5
148.75x5
175x3 (PR)
128.75x8

Barbell Rows -
56.25x5
70x5
83.75x5
97.5x5
115x3
83.75x8

Hammer Curls -
20x5
35x5
40x5 (PR)

[theJamAbides]

The Routine:

Squats -
102.5x5
127.5x5
153.75x5
178.75x5
205x5 (PR)

Bench Press -
87.5x5
108.75x5
131.25x5
152.5x5
175x5 (PR)

Barbell Row -
57.5x5
72.5x5
86.25x5
101.25x5
115x5

Seated Dumbbell Press -
2x8x40
1x4x40

Pullups -
4x5xBW (PR)

Weighted Situps -
3x10x25lbs (PR)

[theJamAbides]

Done a day late due to... beer. Honestly.

The Routine:


Squats -
102.5x5
127.5x5
153.75x5
153.75x5

Millies -
68.75x5
82.5x5
96.25x5
110x5 (PR)

Deadlift -
137.5x5
165x5
192.5x5
220x5


So I'm eating a lot and gaining a lot of fat and muscle. Maybe too much fat, but we shall see. No supplemental exercises tonight because... well... beer.

[theJamAbides]

The Routine:


Squats -
102.5x5
127.5x5
153.75x5
178.75x5
210x3 (PR)
153.75x8

Bench Press -
87.5x5
108375x5
131.25x5
152.5x5
178.75x3 (PR)
131.25x8

Barbell Rows -
57.5x5
72.5x5
86.25x5
101.25x5
117.5x3
86.25x8

Hammer Curls -
35x5
40x5
40x5 (I need to buy some more db's...)

Weighted Situps -
3x10x30lbs (PR)

Pullups -
1x6xBW

[theJamAbides]

The Routine:


Squats -
105x5
131.25x5
158.75x5
183.75x5
210x5 (PR)

Bench Press -
90x5
112.5x5
135x5
157.5x5
178.75x5 (PR)

Barbell Rows -
58.75x5
73.75x5
87.5x5
91.25x5
117.5x5

[Questor]

A strong night!

[theJamAbides]

No kidding!

[theJamAbides]

The Routine:

Squats -
105x5
131.25x5
158.75x5
158.75x5

Military Press -
70x5
85x5
98.75x5
112.5x5 (PR)

Deadlift -
141.25x5
168.75x5
197.5x5
226.25x5 (PR)

[theJamAbides]

I didn't feel so good today, but I didn't want to not do squats. Every day that I heavy squat feels just like my birthday.

Squats -
105x5
130x5
160x5
185x5
215x3 (PR)

[Questor]

You're catching up to me on squats! DOH! :)

[theJamAbides]

The Routine:

Squats -
110x5
135x5
160x5
190x5
215x5

Bench Press -
90x5
115x5
140x5
168x5
185x5

Barbell Rows -
60x5
75x5
90x5
105x5
120x5

Whew!

[Unholy]

Sweet work man, You and Pops have both gotten hella stronger over the past few months!

[theJamAbides]

For some reason I couldn't connect to the forums for a while. Here's my catch up:


Week 6.2

Squats -
110x5
135x5
160x5
160x5

Millies -
70x5
87.5x5
100x5
120x5 (PR)

Deadlifts -
145x5
175x5
200x5
235x5 (PR)


Week 6.3

Squats -
110x5
135x5
160x5
190x5
221.25x3 (PR)
160x8

Bench Press -
90x5
115x5
135x5
160x5
190x3 (PR)
135x8

Barbell Row -
60x5
75x5
90x5
105x5
125x3
90x8


Week 7.1 (Today)

Squats -
110x5
135x5
162.5x5
187.5x5
225x5 (PR)

Bench Press -
95x5
117.5x5
141.25x5
165.75x5
190x5 (PR)

No Row's today... Back flinched...

[Unholy]

Nice work man, sexy PR's all over the place.

[Questor]

Good to see you journaling again. You're doing fantastic. Your numbers are soaring.

[theJamAbides]

I had to start over on week 7. My first workout reflected the previous one.

7.2 Routine:

Squats -
110x5
135x5
165x5
165x5

Millies -
95x5
105x5
125x5 (PR)

Deadlifts -
150x5
185x5
220x5
250x5 (PR)

[Unholy]

You have been slackin =P

[theJamAbides]

Yes I have been.... Time time time.... I hate it.

Routine:

Squats -
135x5
165x5
205x5
230x5 (PR)

Bench -
135x5
165x5
180x5
190x5

[theJamAbides]

Off vacation and ready to get back in with a cut. I gained quite a bit of muscle on my bulk and it seems as if I just kept the same amount of fat from before so I'm gonna try and cut that off and get a 6 pack again.

I'm doing WBB1 again, I liked it before and my limited resources in my home gym fit well with it's routine.

Day 1

Bench -
165x7
170x6

Low Incline Dumbbell Press -
40x8x2

Chin Ups -
2x6

Deadlift -
205x6x2

BBRow -
95x8
105x8

Shrugs -
215x10

[ADT]

What's with all the PR's lately? Trying your best to make everyone jealous?

:D

Oh, and the Military Press makes the man in my opinion! Way to go!

Best,
ADT

[theJamAbides]

Give me a couple weeks and I'll be back up to my PR's and making gains on them too. I've been sick and on vacation and a million other excuses, but I'm back and healthy now. Don't wanna over do it, but thanks for the complements!

[theJamAbides]

Day 3

Squats -
135x8
185x8

Hacks -
95x8
125x8

SLDLs -
95x8
115x8

[theJamAbides]

So I hurt my back.

****!

[theJamAbides]

Ok I'm back and working my way up. Back died last August, but ti's fully recovered now. Not that my back is what stopped me. Laziness and no access to weights is what really did me in. I've gained the weight back but I'm still quite big so I think my muscles will recoup fairly quickly.

I hope the rest of the gang is still at it, but if it's all new faces that's fine by me too. I know Questor is still off and on, I see him everyday anyway and I know he's maintaining just fine. Just had a kid today in fact. He may be out of it for awhile ;)


Here's the routine (just going easy until I get loose, probably just for this first week, althought I'm certain I lost some strength.

Routine: WBB1 - Week 1.1


Bench Press -
1x8x95
1x8x115

Low-Incline Dumbbell Press -
1x8x25
1x8x30

Deadlift -
1x8x135
1x8x165

Barbell Row -
1x8x65
1x8x75

Shrugs -
2x8x165


Glad to be back!

[theJamAbides]

I didn't update last Wednesday due to time constraints, but I did lift.


Squats -
2x8x135

Hack Squats -
2x8x95

SLDLs -
2x8x95


No lifting on Friday as I went on a float trip.

I'll update with today's as soon as it's done!

[theJamAbides]

Tonight is done.


Bench Press -
1x8x125
1x8x135

Low-Incline Dumbbell Press -
2x8x35

Deadlift -
2x8x175

Barbell Row -
1x8x85
1x8x90

Shrugs -
2x8x170

[theJamAbides]

Wednesday's workout:

Squats -
1x8x145
1x8x155

Hack Squats -
1x8x105
1x8x115

SLDL -
1x8x105
1x8x115


Friday's workout:

Military Press -
1x8x95
1x8x105

Seated Dumbell Press -
2x8x30

Narrow Grip Press -
1x8x95
1x8x105

Barbell Curl -
1x8x65
1x8x75

Hammer Curl -
2x8x30

[theJamAbides]

Bench Press -
1x8x145
1x6x155 (If I only had a spotter...)

Low-Incline Dumbbell Press -
1x8x35
1x8x40

Deadlift -
1x8x185
1x8x195

Barbell Row -
1x8x95
1x8x105

No Shrugs. Ever again I don't think.

[theJamAbides]

Got a Gold's Gym membership finally.

Here's the workout:

Bench Press -
2x6x135

Low-Incline Dumbbell Press -
1x8x20
1x8x25

Dips (Assisted) -
1x8x50
1x8x90

Chinups (Assisted) -
2x8x90

Deadlift -
2x8x135

Barbell Row -
2x6x95

Squats -
2x6x135

These will go up quickly! And I feel great!!

This is also the first time in my life I've been able to get up at 5:30 and go work out. I like it better.