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Jaybird88
03-27-2007, 05:39 PM
After months of studying the forums and applying what I've learned on these forums and several others, I figure its about time to start keeping track of my progress. Little background first...

I'm 18, 5'9, 135lbs and a hardgainer. I've always been a smaller guy and I've finally decided to lock down and work until I start to gain. I've lifted for months at a time several times in the past, but I have the annoying tendency of getting sick when I finally start to make gains. Well, nothing is gonna stop me this time. ITS TIME TO HURT!:whip:

3/27/07 - Day 1:Push(Chest/Tri's/Shoulders)
----------------------
Flat Bench:
1x0 - 170(Don't ask... I almost had it)
1x5 - 145
1x5 - 135
1x5 - 135(1 neg)
1x5 - 135(1 neg)
DB Flies:
1x10 - 45's
1x8 - 40's
1x8 - 35's
Incline Flies:
1x8 - 35
1x8 - 35
Tricep Extensions:
2x10 - 45
Skullcrushers:
2x10 - 35

A bit more than I meant to do, yet I still didn't get any shoulder work done. I'm usually one to stick to the schedule, but the day is done. Overtraining? Possibly.

As for my diet, I was on a good schedule until I got kidney stones(remember what I said about me and sickness?). So, now I'm tryin to get back on track but its tough dealin with school lunches. Anyways, Today:

No breakfast(gotta fix)
Lunch:
4 Country Fried Steaks
2 hefty scoops of Mashed Potatoes
2 Slices of Pizza
Dinner:
~6oz Orange Chicken
~1.5 cups of Rice
1 piece of Chocolate Cake(long day)

Finished it off with a demon shake. I'll go ahead and post the ingredients and fitday it later so I can post the nutrient count. Enjoy!

4 scoops NLarge 2(Chocolate)
3 scoops of Vanilla Ice Cream
2 tbsp Peanut Butter
1/2 cup of Milk
3/4 of a medium sized Banana

DAYUM thas good!

Anyways, there's day one. I'm on a 3-day split, so I probably won't update but every other day. Let's all hope it goes as well as I know it will..

Unholy
03-27-2007, 05:41 PM
That shake looks godly. Welcome to journal land. Cant wait to see some gains.

Jaybird88
03-27-2007, 05:44 PM
For lack of a better word(because there isn't one), I shall deem it Delish(pronounced "Dee - Lish")

Anyways, thanks Unholy! Glad to be here.

Coke
03-28-2007, 05:54 AM
I had kidney stones too last spring and lost quite a bit of weight…got the right mindset, can't let nothing hold you back - good luck!!

Jaybird88
03-28-2007, 07:55 PM
Thanks Cocoa! The stones are killers.

Jaybird88
03-29-2007, 06:23 PM
Day 2: Pull(Back/Bi's)
--------------------
Deads:
1x5 - 135
1x5 - 185
1x5 - 205
1x5 - 185
T-Bar:
1x10 - 45
1x15 - 80
1x10 - 90
Lat Pull:
1x10 - 120
1x10 - 130
1x10 - 130
Bent DB Row:
1x10 - 50
1x10 - 50
EZ Curls:
1x10 - 65
1x10 - 75
Shrugs:
1x10 - 135
1x10 - 165

There you have it. I was pretty beat by the end pf this workout and my arms felt jacked. I'm lookin back on this session, wonderin if overtraining is gonna come into play. If any of you lovely viewers have any HELPFUL commentary, ya know I wanna hear it.

DIET(Weight as of 3/29/07: 137lbs)
----
No Breakfast(couldn't make time, ugh.)
Lunch:
5 Pizza Sticks(effin school lunches..)
Glass o' Powerade
Dinner(Post-Workout):
Mashed Potatoes
Macaroni and/or Cheese
Okra
Glass o' Powerade
Glass o' Milk
Ended the day with a Demon Shake

Not great, but better than bad.

Coke
03-30-2007, 06:01 AM
Gonna be great to see you add some solid pounds…session was nice, doesn't look like you're overtraining imo.

Jaybird88
03-30-2007, 12:40 PM
Awesome, Thanks Cocoa. I've gained two pounds thus far... gotta keep them comin. Feel that hurt!

Today's Diet:
Breakfast:
None
Lunch:
Garlic Potatoes
Spaghetti
Chicken Sandwich
Fried Pollock
Chicken Dumplings
Dinner:
Couple of Taquitos
Rice
Beans
Half of a Bean Burrito

No breakfast is really a blow to my caloric intake. I'm considering doubling up on the shakes and fixin one for my 45 minute drive to school. A good 1000+ calorie boost to start the day. I also got some Pure Protein bars, but since sugar all but detroys my appetite, I fear it might hinder lunch. I'll set aside a day to try one and see how it treats me.

Jaybird88
03-31-2007, 02:48 PM
Day 3: Legs
-----------
Squats:
1x10 - 95
1x5 - 135
1x5 - 155
1x3 - 175
1x1.5 - 185 (Spot had to help me up some)
Leg Press:
1x10 - 2pps
2x10 - 3pps
Calf Press(On leg press machine, between sets of Leg Press):
1x20 - 2pps
2x20 - 3pps
Calf Raise:
3x20 - 5pps(55lb plates)
Hack Squats:
1x5 - 95lbs
1x5 - 115lbs
1x5 - 135lbs
1x5 - 165lbs

Goooooood session. Today was the first time I did Hack Squats and I'm in love. I didn't plan on doing so many sets of hacks, but I wasn't sure how the weight felt. Next time, I'll start around 115 or 135. Squats rocked my world. I just wanna put out there that if you don't do squats because you don't like them, you need to man up and do them. Nothin beats that burn.

Diet
----
Breakfast:
2 Eggs
Hashbrowns w/ cheese and jalapenos
2 Pieces of Toast
Glass o' Milk
Glass 0' Water
Pre-Lunch:
Demon Shake
Lunch:
Dinner:
Chicken Alfredo
Salad
Tennessee Ribs...mmm

danman
03-31-2007, 03:27 PM
Nice efforts man!

I'm always strapped for time in the morning so I started making 2 shakes before bed, slam one back and save the other for the morning. Saves tons of times plus getting like 800 calories out of the way right off the back makes the rest of the day easier. Give it a whirl!

Jaybird88
03-31-2007, 03:36 PM
Fantastic. That's what I'll do. Thanks, dan!

Jaybird88
03-31-2007, 06:16 PM
Here's the Fitday results of my Demon Shake. Lovely.

http://img337.imageshack.us/img337/7047/demonshakegu8.th.jpg (http://img337.imageshack.us/my.php?image=demonshakegu8.jpg)

Some of these measurements might be a bit off, but they should be close. I'm sure any protein could be switched with the NLarge. Enjoy!

Jaybird88
04-01-2007, 10:32 AM
Decided to get in a lil light shoulder work to supplement my low bench.

Day 4 - Shoulders
-----------------
Machine Shoulder Press:
1x10 - 100
1x10 - 110
1x8 - 110
Machine Push Press(I think):
1x10 - 120(I think)
Lateral Raises:
1x10 - 15's
1x10 - 10's
1x10 - 10's
Military Press:
1x10 - 65
1x8 - 75
1x8 - 75

Very light session. I mainly just wanted to lift some weight so I figured some light work would quench my thirst and do some good without overtraining.

Diet
----
Breakfast:
6oz New York Strip
3 fried eggs
Demon Shake
2 Pieces of Toast
Lunch:
Breakfast was kind of late today..
Dinner:
2 Sloppy Joes
3 Handfuls of Baked Lays(Bad call)
3 Glasses of Kool- Aid
Post Dinner:
Gonna finish off the day with a Demon shake and fix another for in the mornin, just as Dan advised.

redFury
04-01-2007, 11:38 AM
Best of luck with your goals man... always great to keep a journal! Keep eating hard and lifting hard... I'm a hard gainer too.

Jaybird88
04-01-2007, 11:51 AM
Thanks Fury. Your numbers are absolutely staggering. Very motivating.

Coke
04-02-2007, 06:09 AM
Ace leg and shoulder sessions.

Unholy
04-02-2007, 08:14 AM
Nice work Lee. If you want your shoulders to really get a good workout start doing some Military Press and Seated DB press or maybe Arnold Press. Free weight movements will really give you the best bang for your buck!

Jaybird88
04-02-2007, 12:33 PM
Thanks, Cocoa and Unholy! The support yall bring is very very helpful. Thanks again!

Yea, I actually did mili press and forgot to add it to my list. I wanted yesterday to be very light so as to not overtrain. Mainly, I wanted to supplement the bench. I edited the list to show my work.

Unholy
04-02-2007, 12:40 PM
Do Military press and DB shoulder press before you do machine work. I promise you will get better results. If you still feel you undertrain your shoulders after that then by all means hit the machines. I usually do

Seated DB press 3 x 6-8
Side lateral Raises 3 x 6-8
Front Lateral Raises 3 sets x 8 reps with a 45lb plate.

when im done with this my shoulders are absolutely fried.

Jaybird88
04-02-2007, 07:20 PM
Unholy - Thanks, amigo. I will most definitely do that lil ditty next time I do shoulder work. In the mean time....

Day 5 - Pull(Back/Bi)
--------------------
Deadlifts:
1x5 - 135
1x5 - 185
1x5 - 185
1x5 - 185
Cable Row:
1x10 - 100
1x10 - 120
1x10 - 130
1x10 - 140
BB Row:
1x10 - 65
1x10 - 85
T-Bar:
1x10 - 2 Plates
1x10 - 3 Plates
1x5 - 3 Plates
Lat Pull:
1x10 - 120
1x10 - 130
1x10 - 130
DB Curl:
2x10 - 30's

Decent day. Recounting what I did, it seems a bit sloppy and I need to focus on workin with more of a goal. I did push around some decent weight and have a focused workout. I managed to get my deads done during school and hit the gym when I got home. I stuck with 185 on deads because I dont feel comfortable enough with my form to move up just yet.

Diet
----
Breakfast:
Pre-prepared Demon shake(doesn't sit well. Need new plan.)
Multivitamin
Lunch:
Noodle Bake
Mashed Potatoes
Macaroni and/or cheese
Dinner:
Pasta Mix
Squash
Mashed Potatoes
Jalapeno Poppers
Post Workout:
Demon Shake

I'm thinkin about goin and grabbin some Chicken and salad just to finish strong. However, today is a milestone. I decided to weigh myself today, just to see how I am progressin. I was stunned. From the time I started this journal, I have now gained 5lbs and weigh 140lbs. Today....is a milestone on my road to greatness.

danman
04-02-2007, 07:42 PM
Congrats man, it's always motivating to see gains on the scale.

I forgot to tell you I add some water to my morning shake to lighten it up abit, otherwise I find mine get way to thick and clumpy.

Jaybird88
04-02-2007, 07:43 PM
Hm... that must be the key.. :) Thanks, bro.

DGabe24
04-02-2007, 07:43 PM
Workouts are looking good, but of course the real gains are made in the kitchen. I read that you said you seem to be sick when you make real gains, I am curious whether or not this may be a result of overtraining. Gotta keep an eye out for that, because if you put too much stress on your CNS (central nervous system) your immune system will suffer as well leading to illnesses, weakened strength, etc. I'll keep an eye out on your log, so far so good though!

Jaybird88
04-02-2007, 07:46 PM
That could most definitely be it, but these workouts are some of the most intense I've done. I DEFINITELY appreciate the extra monitoring, as I'm still learning how my body reacts to stuff.

bill
04-02-2007, 08:01 PM
Don't believe all the hardgainer hype. Only lets you settle for less than you can achieve!
I would say eat alot more @ 140 you should eat anything you want. Until you start putting on noticeable fat!
I dont' know your goals though.

Chris Rodgers
04-02-2007, 09:33 PM
Welcome to journal-land. Be sure to post in this regularly or it'll be on like the 5th page, lol.

Just for the record, I basically was the same size with the same lifts when I started lifting weights(~18). Just keep working hard and you'll gain. If you actually are consistent with your food untake you will get much larger than me faster(something I still am not consistent enough with).

DGabe24
04-02-2007, 09:53 PM
That could most definitely be it, but these workouts are some of the most intense I've done. I DEFINITELY appreciate the extra monitoring, as I'm still learning how my body reacts to stuff.

Intensity...I LOVE it :D But, make sure you get adequate rest and food. WHat's your full routine look like ?

Coke
04-03-2007, 06:13 AM
The back & bicep workout is looking good, although it wouldn't hurt to throw in a few more curl sets and some shrugs as well for trap work on pull day.

Jaybird88
04-03-2007, 04:34 PM
Bil - Yea, even if it was all true, it couldn't stop me now. Nothing will.

Chris - That is a MASSIVE boost to my confidence, as yours is one of the main journals I follow. Thanks man.

Gabe - If you look over the past few workouts I've done, you will see my routine. I often alternate certain exercises(such as T-bar or BB Row) depending on what I feel will work me the hardest and most efficiently.

Cocoa - Noted. I usually throw shrugs on legs day as I rely on deads for most of my trap work. And with the curls, I usually use an EZ curl bar as a normal BB puts my wrists in a bad position. But, a couple of rather large(read->Fat) fellas discussing politics were crowdin the bar so I said eff it and threw them donuts....not really..

Diet
----
Breakfast:
Nada
Lunch:
Spaghetti
Potatoes
2 Corn dogs
Tater Tots
Stuffed Shells
Dinner:
Tell ya when I catch it.

BIG LUNCH = happy Jay(me). People are most definitely noticing a change in me. I've had several comments on the substantial growth of my arms and a "healthier" look. It all just makes me more driven to obtain my final goal which I am now ready to announce...

I will weight 175lbs by August 23, 2007. That's a 35lb growth in about 19 weeks which is a little less than 2lbs per week. Can I do it? Yes. Will I do it? There is no doubt in my mind. Enjoy the show, folks. Its gettin to the good part.

danman
04-03-2007, 05:22 PM
175 by August 23rd, may be a chubby 175 but you can do it!

Gonna have to have not many of these though "Breakfast:Nada"

Jaybird88
04-03-2007, 05:39 PM
Dan - Agreed on the breakfast. Its tough, but I gotta work somethin out. Yea, I'm sure I'll cut after I reach that goal, but after 5 years of weighin 135, chubby is soundin realllll good right now :)

Jaybird88
04-04-2007, 06:20 PM
Day 6 - Push(Chest, Tri's, Shoulders)
-----------------------------------
Warmups
Flat Bench:
1x5 - 150(PR)
1x5 - 140(Spot helped on last one)
1x5 - 135(Spot helped on last three. KILLED ME.)
Incline Flies:
3x10 - 30's
Tricep Extensions:
3x10 - 40
Mili Press:
3x10 - 75
Tricep Pulldown:
1x10 - 80
2x10 - 90

Overall, a very tough workout. I was extremely happy with my bench work, as I had been thinking about it all day and I just knew I was gonna set a record. I benched at school and did all other work at the gym in my town, which wore me out. Its been a long day and I was very very tired by the time I got to the gym. But, I pulled together what I had left and threw everything I had into it. I should have pushed myself a bit more on the mili press and maybe a few more pounds on the other stuff, but what's done is done.

I scared myself a wee bit at the end of the workout. I decided I would end the workout with some dips. I went up, hovered, and began to lower myself. Instantly I got some horribly sharp pains where my pec meets my armpits. I dropped myself and just relaxed and decided it would probably be best if I just walked away. Im ok now though. I live to lift another day! :)

Diet
----
Breakfast:
None(BAHH!)
Lunch:
Noodles with Pesto
3 Pieces of Chicken Parmesan
Potatoes
Pre-Gym:
Demon Shake
Dinner:
Chick Filet Chicken Sandwich
Waffle Fries

Eh. I need to weigh myself again.

redFury
04-04-2007, 09:19 PM
Great work man... grats on the PR. IMO dips would really help you on your bench goals... if they are too easy throw a weight belt on ;)

Coke
04-05-2007, 06:25 AM
Super effort bro!!

Jaybird88
04-05-2007, 12:31 PM
Diet
----
Breakfast:
None
Lunch:
Loaded Baked Potato
Mashed Potatoes
Fried Clams
Pasta Alfredo
Dinner:
2 Double Cheese Krystals
Large Fries
1 Chili Cheese Pup
Coke
Post Dinner:
Sho enough.. got me a nice Ribeye
Broccoli

Unholy
04-05-2007, 12:35 PM
Stop skipping breakfast.

Chris Rodgers
04-05-2007, 03:17 PM
I shouldn't talk since I suck with eating enough to gain, but have you tried eating more often to get the calories in? From the looks of it you are doing the old skool 3 meals a day. Start eating 6 times+ pre day and your calories should go way up. I know it's not easy, but make it happen skinny. :)

Jaybird88
04-05-2007, 06:16 PM
Unholy - I'm not skipping in the sense that its by choice. I have to drive forty five minutes every morning to get to school and im literally runnin out the door everyday to make it on time. It just makes it tough to grab a bite. I'm gonna start wakin up early to throw a couple eggs on the stove or make some oatmeal or something. I aint makin excuses. Just explaining my difficulty :) Thanks, bro.

Chris - Aye. High school makes it tough because I go to a private school. I get there at 8:45am and usually don't get home until 6 or 7pm. Needless to say, that restricts everything. But, as soon as I get a window and more free time, I'm gonna really focus on diet. For now, I eat what I can when I can. Once again, I got no excuses, just explaining my plight. Thanks for the advice, though.

Jaybird88
04-06-2007, 12:11 PM
Woke up early and hit the gym with my girl. Early workouts are nice.

Day 7 - Legs
------------
Squats:
1x10 - 95(warmup)
1x5 - 155
1x5 - 165
1x5 - 175
1x5 - 175
Leg Press(Listed weight + sled):
1x10 - 2pps
2x10 - 3pps
Calf Press(same as above):
1x20 - 2pps
2x20 - 3pps
Seated Calf Raise:
1x20 - 45
2x20 - 90
Hack Squats:
1x1 - 135(form check)
1x3 - 185
1x3 - 185
1x3 - 185(PR)

Fantastic session. Everything felt great and I had alot of energy through the whole workout. I did more on squats than I've done and would have done more weight if I had had a spot. I'm sure 185 would have been a cinch. The Hack Squat PR was definitely nice, but I am having a problem with these, form-wise...

When I start sliding the weight up my calves, it hits my quad and I have to adjust to get it past and keep pulling up. I'm gonna gp right now and watch some videos to check form, but any advice is definitely welcome.

Diet
----
Breakfast:
Cup o' Coffee
Peanut Butter Sandwich
Lunch(Post-Workout):
Meatball Marinara
Baked Lay's

Need to go fix me a shake right now.

Unholy
04-06-2007, 12:13 PM
Nice workout and you ate breakfast today. Woohoo.

Coke
04-06-2007, 03:26 PM
Bet it's difficult to get the meals in with that type of situation, you should really overcompensate when school lets out this summer and be eating around the clock.

Good leg training man.

Jaybird88
04-06-2007, 05:46 PM
Unholy - Wahoo! Its amazing what a lil extra time will provide.

Cocoa - Yea man, that's the plan. I'll be headed off to college postsummer too, so I'll have as much time as I can make to eat and lift. Bonus...

Jaybird88
04-07-2007, 03:17 PM
Back-to-back workout days. I don't usually partake, but Easter has thrown off my schedule. I decided to go ahead and knock out pull day today instead of tomorrow.

Day 8 - Pull(Back/Bi's)
---------------------
Cable Row:
1x10 - 110
1x10 - 130
1x10 - 120
T-Bar Row:
1x10 - 45
1x10 - 90
1x10 - 135
Lat Pull:
1x10 - 110
1x10 - 120
1x10 - 130
Alternating DB Curls:
1x16 - 30
1x14 - 30
1x10 - 30
Shrugs:
1x10 - 135
1x10 - 155

Good session. I was in and out in about and hour and feeling tight. I couldn't get deadlifts in today cause the gym is smaller and there were quite a few peeps stumbling about and I didn't wanna get bumped. Plus, my legs are still sore from yesterday's session. I really don't like DB curls compared to BB curls, but once again, a jockey had taken over the EZ curl and the standard BB kills my wrists. Next time, I'm gonna replace the shrugs with GM's, but I've never done them before and quite frankly, its a frightening movement. And I forgot to weigh again... BAH!

Chris Rodgers
04-07-2007, 03:24 PM
What are the hack squats you are doing? Are they the ones with the BB behind you? I see no exercise where the bar could rub your calf and your quad on the same movement. Maybe you meant calf then hamstring?


Lifting looked good the past few sessions though. Back day looked like it was setup well. Just remember that GMs and shrugs are completely different movements. GMs would be very hard to do back to back with a heavy leg/squat day. I would rest inbetween.

Jaybird88
04-07-2007, 03:30 PM
Brain fart. Yea, I meant hamstring and with the BB behind me. I've watched some videos and it looks like everyone does what I'm doin. Or maybe everyone sucks :)

I figured I would replace shrugs just because I throw them in for a cooldown and some variation. So if I start them, should I maybe switch back day with chest so I get some extra rest between squattin? I guess they would still be back to back but that extra spacing might help. Any suggestions?

Chris Rodgers
04-07-2007, 03:36 PM
What are the days that you normally train now and how do you have your sessions split up?

Jaybird88
04-07-2007, 03:43 PM
I'm usin a three day split of Push, Pull, Legs. So, the days differ from week to week.

Chris Rodgers
04-07-2007, 03:46 PM
Ok, I think that's a very good split. Do you typically do deadlift with pull day or legs? The best bet would be to have 2-3 days rest between squat and deadlift.

Ex:

Mon- squat/leg day
Wed- Bench/push day
Fri-Deads/pull day

Jaybird88
04-07-2007, 03:52 PM
Ooh, that's lovely. That's exactly what I'll do. I'll start the changes monday which means I'll be squattin again with less rest than usual. I might take it a little lighter and make it more of a leg/ tri's and shoulder day since I will be spacing out chest further than usual. Give me some extra focus time since I'm tryin to beef up my bench. Thanks a mill, Chris.

Coke
04-08-2007, 09:13 AM
Super stuff, you're a flexible cat who listens to others and proceed to make any needed adjustments - :thumbup:

Fine pull day session dude.

Jaybird88
04-09-2007, 04:13 PM
In an effort to alter my schedule, as recommended by Mr. Rodgers, I made today a Leg/Tri/Shoulder day. Turned out pretty damn good..

Day 9 - Legs/Tris/Shoulders
--------------------------
Leg Press(Calf Presses in between sets):
1x10 - 2pps
1x10 - 3pps
1x10 - 4pps(Big PR)
Seated Calf Raise:
1x20 - 45
1x20 - 90
1x20 - 115
1x20 - 125(PR)
Skull Crushers:
1x10 - 40 + Bar(PR)
2x10 - 30 + Bar
Shrugs:
1x10 - 135
1x10 - 185(PR)
Military Press:
1x5 - 85
1x5 - 95
1x5 - 105(PR)
Rope Pulldowns:
1x10 - 80
1x10 - 90
1x10 - 80

So there it is. 5 PR's in one session, be they smaller movements. I chalk the Leg Press PR up to no squats today, as I did them last session. Nonetheless, it felt light and I'm sure I could have done more. I wanted to go for 135 on the seated calf raise, but I didn't have a spot and didn't wanna have to fight the damn thing off me. The last set of Mili Press was a wee bit ugly, but my g/f took a pic of me throwin it up and I look pretty damn pumped. And that was it; a day to be proud of.

Diet
----
Breakfast:
2 eggs
2 Toast
Half a Bowl of Macaroni
Lunch(Post Workout):
6" Double Sweet Chicken Teriyaki Sub
Demon Shake
Dinner:
Tell ya when I catch it.

I haven't posted my diet for the past couple days cause I really didn't feel like it, but I'm confident it has been good. I know I'm holdin the weight I've gained and I'm pretty sure its still comin. I need a new scale.

Coke
04-10-2007, 05:41 AM
Awesome job, PRs during the entire workout.

McVein
04-10-2007, 10:05 AM
pr's all over the shop mate, nice work

redFury
04-10-2007, 12:20 PM
Great progress man... I see even more gains in your near future

Jaybird88
04-10-2007, 02:31 PM
Cocoa, Mcvein, redFury - Thanks guys. I was very happy with the records and they will only serve to drive me toward my goal. Thanks again!

Jaybird88
04-10-2007, 05:01 PM
Alrighty guys, I have a sub-goal: A tight ass. I've never had muc of an ass but I'm sure my quest to gain will help that. In the mean time, I don't know much about the glutes or what works them, so if anyone could please teach me the ways of the arse, I would be thankful.

redFury
04-10-2007, 07:12 PM
Glute Hams Raises and Stiff leg DL are my personal favorites ;)... I've never had any complaints haha

Jaybird88
04-11-2007, 11:02 AM
Day 10 - Push(Chest/Tris/Shoulders)
-----------------------------------
Bench Press:
1x10 - 95(warmup)
1x1 - 170(PR)
1x0 - 175(gettin close)
1x3 - 155(PR+3reps)(shoulder popped on last rep, coulda done more)
1x3 - 145
1x5 - 135(lightweight)
Incline DB:
1x10 - 30's
2x10 - 35's(PR +2rep)
DB Shoulder Press(first time):
1x10 - 15's
1x10 - 20's
1x10 - 25's(PR;) )
Front DB Raises?:
3x10 - 15's

Are Front Raises where you face the back of an inclined bench and lift to DB's up? Back Delt work I think?

Anyways, Very good session. I was hopin the bench work would go smoother, but I def can't complain. 170 is a big mark for me as its the most weight I've ever thrown up. I believe I coulda got 175 if I hadn't worked my tri's so hard Sunday...but that's only a belief. Everything else went well. I focused on shoulder work aside from chest because I worked my tri's pretty heavily last session. Feelin good.

My diet definitely hasn't been where I need it to be, but I still weigh in at 140. I'm pretty sure my body is beggin me to just eat more... So I'm gonna. Had some dental work done yesterday so my appetite was practically nonexistant. But, today is a new day.

Ok, these are pics from a couple months ago and yes, I know I look like a ****. But, I plan on having some updated pics on here tonight and I'll move these to the first page.

Coke
04-12-2007, 06:10 AM
Front raises are just that, you basically raise the bar in front of you - here's an example:

http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html

Be patient with the actual weight gain and put on the muscle gradually Lee.

Jaybird88
04-12-2007, 07:20 PM
Had to break they day up cause they closed the school gym. First half is at school, second is at my gym. Ugh...prep yoself fo failya.

Day 11 - Pull(Back/Bi's)
----------------------
Deads:
1x5 - 135
2x5 - 185
1x5 - 205
T-Bar Row:
1x10 - 45
1x10 - 90
---------
Cable Rows:
1x10 - 110
1x10 - 120
1x10 - 130
T-Bar Row:
1x10 - 90
1x10 - 135
Lat Pull:
1x10 - 120
Alternating DB Curls:
7 per - 30
6per - 30
5per - 25

I decided to call it a day at this point as I knew it was an off day and I just needed to rest. Today should have been a rest day, but I doubt I'll get a workout in tomorrow and a good weekend of rest will definitely do me some good. I was very, very disappointed today. Oh well, I'll set a load of PR's next week just to make up for today :)

Diet
----
Too tired to type it, but it wasn't enough. Plus I ran outta protein. fcuk.

Mike G
04-12-2007, 08:02 PM
Very good progress in a short time. PR's all over the place. Keep it up.

Coke
04-13-2007, 05:23 AM
Every effort is a good one imo, overtraining is not a good thing though bro...workout was cool - ;)

Jaybird88
04-15-2007, 02:17 PM
Today's session shall be appropriately titled "Static Shock"

Day 12 - Legs
-------------
Various Warmups
Static Sqaut:
305lbs - 12 seconds(gauge)
3pps - 12 seconds
Static Leg Press:
8pps - lil over 13 seconds
Static Leg Curl:
130lbs - lil over 12 seconds
Static Calf Raise:
5plates - lil over 15 seconds

Today was very interesting. I ran into a friend of my dad's who is a very experienced bodybuilder and he invited to jump in with him as we were doing legs. I'd read about static lifting but today is my first experience with it, and a good experience it was. I am well- rested from the weekend and was definitely ready to push some weight around. Usually, my leg day would be on Monday but since I have proms Friday and Saturday, I had to plan accordingly.

My diet has been horrific for about 5 days. My appetite has been nonexistant, but I can feel it comin back. The lady-friend has been gone on a trip to New York and to be totally honest, missin her has kinda thrown my entire regimen outta wack. Women....can't live with them, can't kill them.

Diet
----
MEH!

Coke
04-16-2007, 05:12 AM
Super leg training man.

redFury
04-16-2007, 08:39 PM
The lady-friend has been gone on a trip to New York and to be totally honest, missin her has kinda thrown my entire regimen outta wack. Women....can't live with them, can't kill them.


I hear ya... after breaking up with my ex a few months ago my workouts were crap for like 3 weeks. Clear your head and get jacked next time... maybe some metallica would be in order :D.

Get to see your progress man... keep killing the weights.

Jaybird88
04-17-2007, 04:45 PM
Cocoa - Thanks, bud!
redFury - Yea, man. Good to know I'm not the only sap. ;)

Day 13 - Push(Chest/Tri's/Shoulders)
-----------------------------------
Rotator Cuff Work
Bench:
1x10 - 95
1x5 - 135(so easy now)
1x5 - 145
1x5 - 155(+2 rep PR)
CG Bench(first time):
1x5 - 95
1x5 - 105
1x5 - 115
Incline DB Flies:
1x8 - 45(PR)
1x7 - 40
1x5 - 35
Dips:
3x10 BW
DB Front Raises:
3x10 - 10's
Reverse DB Flies:
3x10 - 10's
Various Forearm Work

Very good session. It looks like alot, but I got all the heavy work outta the way and followed up with some extra shoulder work since I was gettin some very light pain during the RC work. If I'm not sore at all tomorrow, I might hit it again and superset some tricep work. Don't wanna overtrain, but my bench just keeps goin up with the work I'm doin. I dunno, if anyone has an opinion on the topic, please share it.

Also, I seem to have reverse Popeye Syndrome. My biceps and triceps are nicely sized but my forearms and what not are skinny. I need to know how to thicken the area up, mostly the topside of my forearm. If anyone can help me out, I'd much appreciate it. I do various wrist curls and such.

I lost a couple pounds, but I don't worry about it. I didn't eat much over the weekend, so I wasn't surprised. Its ok. I ate enough today to make up for it :) I also just ordered a 10 pound tub of NLarge II. If anyone is lookin for a good bulking protein powder, I recommend it. I first read about it in Superman's(wbb member) journal(very inspiring). Indeed, it works well for me. About 42 bucks for 10lbs(including shipping) on Amazon. Not bad ;)

McIrish
04-17-2007, 11:39 PM
$42/10 lbs is actually really good for protein powder... I'll check it out later on!

As for the forearm size, I recommend keeping it simple (and compound) - ditch the forearm curls (which target a muscle as big as a tennis ball anyway) in favor of heavy deadlifts. I see that you're already doing deadlifts, so you're halfway there.

Another great way to hit the forearms is hang cleans - geez, every time I do a set of these I feel like my forearms are going to explode with all the work.

Really solid lifting lately, Lee - about how much are you eating per day? My guess is you could stand to double it! :)

Coke
04-18-2007, 05:40 AM
The forearm size will come along as you go bro...nice push day session.

Cirino83
04-18-2007, 11:03 AM
Nice workouts. That shake looks incredible (something I will keep in mind for the bulk.) Keep eating big and lifting heavy and you'll pack on the size in no time.

Jaybird88
04-18-2007, 11:39 AM
McIrish - Yea, man. More food is never a bad thing :) I had planned on really pushing myself on deads tomorrow since I want big numbers in that lift. I'll also keep the hang cleans in mind. Thanks for stopping by!

Cocoa - I'll keep that in mind, bro. Thanks for stoppin in!

Cirino - Yea, the shake is delicious and definitely a boost to anyone's caloric intake. Thanks for the motivation; its what drives me!

Jaybird88
04-19-2007, 04:39 PM
Day 14 - Pull (Back/Bi's)
-----------------------
Deadlifts:
1x5 - 135
1x5 - 185
1x5 - 205
1x5 - 225(+20w PR)
1x5 - 235(+30w PR)
-----------------------
Cable Row:
1x15 - 90(warmup)
1x10 - 120
1x10 - 130
1x8 - 140(PR)
T-Bar:
1x10 - 90
1x10 - 135
1x10 - 115
Lat Pull:
1x10 - 120
1x10 - 130
1x5 - 140(PR)
Pullovers(first time):
1x10 - 30
2x10 - 35
Rested and talked to g/f
Bent-Over Row:
1x10 - 40
1x10 - 45
Shrugs:
1x10 - 135
1x10 - 185(+20w PR)
1x10 - 195(+30 PR)

I went into the gym tellin myself I was gonna set records no matter what it takes. So I did. The records weren't anything huge, except for the deads, but I told myself I had no choice but to improve. I was happy I pulled the weight, but it just didn't feel good. I dunno. I really wish I could find someone who could watch my lift firsthand and scrutinize my form. Anyways, good session!

On another note, I've only just recently started going to this new gym which is a part of the Dynabody chain. The people there are fantastic. Everyone is very social. I was approached by a decently sized guy by the name of Todd tonight and it made the entire night all-the-more enjoyable just to have someone new to talk to.

Diet is good. Dirty, but full.

Cirino83
04-19-2007, 06:33 PM
Nice job with the deads. +30 PR is huge.

Howard 9
04-19-2007, 07:24 PM
Nice job man. Just looking through your journal you seem to be setting PRs left and right. Don't let the hardgainer thing affect you, just eat out of your mind with some healthy foods.

Jaybird88
04-19-2007, 07:52 PM
Cirino, Howard: Thanks for droppin by, guys. I'm in the zone now. I got no choice but to keep goin!

workout updated.

Coke
04-20-2007, 05:59 AM
Seeing the numerous PRs is excellent, keep up the good work.

redFury
04-20-2007, 08:58 AM
Grats on the the PRs Lee! Hows the weight holding up?

Jaybird88
04-20-2007, 09:20 AM
Thanks Red! Its holdin pretty well. I've resumed eating everything near me, so it should start comin on strong again. I'm anxious to see! Thanks for stoppin by.

Jaybird88
04-21-2007, 01:22 PM
Day 15 - Legs
-------------
Squats:
1x10 - 135
1x5 - 155
1x5 - 185(+4 rep PR)
1x3 - 195(+10w PR)
Leg Press:
1x10 - 3pps
3x10 - 2pps
Standing Calf Raise:
1x10 - 45(gauge)
1x20 - 90
1x20 - 135
1x20 - 145(PR)
Leg Curls:
1x10 - 90
1x10 - 110
1x10 - 90
Walking Lunges:
3x14 - 35

I AM MIGHTY! Aint' nothing gonna stop me now. This session really made me realize that I am becoming noticeably stronger and my body definitely looks like it. Those squats were cake. This session absolutely exhausted me. I had one prom last night and one more tonight. Senior prom..my how time flies :)

Oh yea, and am I the only one that leg curls totally turn on? I'm gettin way too far into this weightliftin thing...;)

Jaybird88
04-22-2007, 10:36 AM
Holy Hell am I sore today! I haven't felt this sore in a long time. The workout yesterday was ferocious, and that compounded with the proms I had last night and the night before have absolutely devastated my legs. Ouchies. Now I have a six page paper to write. Hurrah..

Coke
04-23-2007, 05:43 AM
Holding it down very well, intense leg day.

Jaybird88
04-23-2007, 02:58 PM
Day 16 - Push(Chest/Tri's/Shoulders
-----------------------------------
Warmup(bench 95x10)
Bench:
1x5 -135
1x5 - 145
1x5 - 155(solid)
Incline DB Flies:
3x8 - 45's(PR)
----------
SUPERSET:
Skullcrushers:
3x10 - 20+EZ Bar
Tricep Extensions:
1x10 - 40
2x10 - 35
---------
Cuban Press:
1x3 - Bar
1x4 - Bar
1x3 - Bar
----------
SUPERSET:
L-Lateral Raise:
2x10 - 15's
45 Degree Laying DB Raise:
2x10/side - 10
--------------

I was very happy with the effort today. Energy held up through the entire workout and my triceps were hammered by the end. The shoulder work you see is something I read on T-Nation. I'll post a link tonight. The Cuban presses were harsh but I feel the shoulder work will pay off in working my RC evenly. Bench effort was also strong. 155 came on evenly until the last rep(had to fight it pretty damn hard). Overall, great day!

Weight: 141.7(kool)

Coke
04-24-2007, 04:50 AM
Fine job on the push day workout man.

Jaybird88
04-24-2007, 06:07 PM
Thanks, Coke!

QUESTION: Tomorrow is pull day and I figured I will throw in some chin ups for my lats, rather than lat pull. My question is does your grip hit the muscle better if it is over hand or underhand? Any response is appreciated. Thanks!

redFury
04-24-2007, 10:35 PM
I think over hand isolates more. Keep up the great work!

jroddy3
04-24-2007, 11:44 PM
Hey brotha man, finally got one of these things, and hopefully I will be able to use it soon lol.

Oh yeah, and I'm just going to throw something out there. You might want to try something a little different with your leg workout. Your last logged leg workout says that you did four sets of squats, starting at 95lbs and gradually moving up to 175lbs. To build more bulk on your quads, hams, and calves you may want to move up to higher weight quicker.
For example, doing your warm-up (first) set for squats at something you can easily get for 10. Then the next 2 or 3 sets jump up to a higher weight instead of gradually moving up to whatever weight you can only get for about 4-6. Higher weight and lower reps will help you build bulk on your legs. It will also help you burn less fat and build more muscle, and as we all know you can't build a big building without a strong foundation. Overall leg strength affects EVERY OTHER MUSCLE GROUP SUBSTANTIALLY!
Just a suggestion though bro, remember that legs are the most important muscle group ESPECIALLY when you are trying to gain weight.

jroddy3
04-24-2007, 11:59 PM
Oh my bad, I was looking at the wrong page, but still think about what I said.

Coke
04-25-2007, 06:11 AM
I think over hand isolates more. Keep up the great work!

Definitely agree with Red...I prefer the overhand grip too.

McIrish
04-25-2007, 09:35 AM
Geez, squat PRs AND deadlift PRs in the same week? Someone's eating the house down!! Great work, Lee, keep it up!! You'll head into college next fall with a newfound confidence and bounce in your step.

Jaybird88
04-25-2007, 12:37 PM
Jro - Thanks, bro. Right now I'm perfecting form of all my movements(Squats, Deads, Bench...) and just progressing towards big weight in a slow and steady flow. I'm startin to master the movements and I'm movin through weight faster. Its evident in the Pull day I did today. Get your journal goin or we can split one. Glad to see ya on here.

Red - Thanks, man. That was what I was thinkin, but sometimes my thinkin leads me astray :) Thanks for comin by.

Coke - Thanks, biggy.

Irish - Yeaaaaa Buddy! :) Thanks for comin by, bro. The PR's are still comin... and now I'm proud to present....

Day 17 - Pull(Back/Bi's)
----------------------
Deads(Belt):
1x10 - 135
1x5 - 205
1x5 - 225
1x3 - 235
1x1 - 245(PR)
Good Mornings(Belt):
1x5 - 95
1x5 - 115
1x5 - 135
(no belt)
1x5 - 135(PR)
EZ Curls:
1x10 - 65
1x8 - 75
1x5 - 85(PR)
Bent- Over Row:
1x10/arm - 50
1x10/arm - 60(PR)


I went ahead and knocked these out at school. It was my first time wearing a belt and I kinda liked it. I wore it on the good mornings because this was my first time seriously doing them. I'm not even sure if I'm supposed to, but the added protection made me confident when trying to gauge the weight and perfect my form. I plan on ordering and Inzer Forever Lever belt soon, maybe a 13mm? I dunno. That may be overkill for the weight I'm pullin at the moment. Anyways, so far its been a great day.
------------------
Cable Row:
1x10 - 120
1x10 - 130
1x10 - 140(+5rep PR)
T-Bar:
1x10 - 2plates
2x10 - 3plates
Lat Pull alternated with Chin ups:
1x10 - 120 Lat, 10 BW Chin ups
1x10 - 130 Lat, 10 BW Chin ups
1x6 - 140, 1x2 - 130, 1x2 - 120, 10 BW Chin ups
Shrugs:
1x10 - 185
1x10 - 205(PR)
(Straps)
1x10 - 205

So there's the rest of my workout. Lookin back, I'm pretty sure I'm overtraining my back. I'm not feelin any signs of it right now, but does it not look like it to you guys? I'll take it light next week, cut out the smaller movements and focus on the big ones. Any agreement?

Jaybird88
04-25-2007, 05:42 PM
Just ordered an Inzer Forever Lever 10mm and some straps from eliteFitness.

HeavyBomber
04-25-2007, 08:26 PM
Damn man, every single workout you post PRs. Nice.

Jaybird88
04-25-2007, 08:42 PM
Thanks, H.B.! Great to see ya in here, big boost to the confidence :clap:

Coke
04-26-2007, 05:26 AM
Really stepping to it dude, I'd say keep doing what you're doing.

Jaybird88
04-28-2007, 11:33 AM
Yesterday's workout.

Day 18 - Legs/Tri's
------------------
Leg Press:
1x20 - 2pps(warmup)
1x10 - 3pps
1x10 - 4pps
Leg Curls:
1x10 - 90
1x10 - 100
1x10 - 90(I think?)
SUPERSET(Skullcrushers and Rope Pulldowns)
=======
SC 1x10 - 55 w/ RP 1x10 - 90
SC 1x10 - 35 w/ RP 1x10 - 80
SC 1x10 - 35 w/ RP 1x10 - 70

My tri's were shot at this point. Thought about tryin some shoulder work but I didn't think my tri's would or could allow it. Today's session was just a time replacement, seeing as my schedule was thrown off last Saturday because of Prom. So, decent workout just to get in some maintenance work. I'll rest over the weekend and hit it hard Monday to resume my normal schedule and hopefully not get thrown off again. I might max my squats Monday.

Coke
04-29-2007, 09:27 AM
Whole legs and tricep effort is looking tight Lee.

Jaybird88
04-29-2007, 04:49 PM
This name is much better. My real name is Jay so this one makes more sense. "LittleLee" was just cause Bruce Lee and I share very similar body types and I aim to look like he did some day. Anyways.... WOO!

Jaybird88
04-30-2007, 07:10 PM
Day 19 - Legs
-------------
Squats:
1x10 - 135
1x5 - 185
1x5 - 195(+2 reps PR)
1x5 - 205(+10w PR)
--------------------
EDIT::I was mistaken. I was doing Rack Lockouts instead of SLDL..damn:
1x10 - 135
1x5 - 185
1x5 - 205
1x5 - 225(first time PR)
Leg Press:
1x10 - 2pps
1x10 - 3pps
1x10 - 4pps
Leg Curls:
1x10 - 90
1x10 - 100
1x10 - 110
Walking Lunges:
3x14 - 40(+5w PR)
Shrugs:
1x20 - 135
1x20 - 185(+10 rep PR)

Pretty good sessions. I knocked squats out at school and hit a nice PR, shatterin my old PR of 200x1. Everything else is pretty straightforward. I got mixed up, thinkin I was doin SLDL's but got things mixed up and did Rack Lockouts. A simple mistake made because of lack of experience. But hey, I learned somethin new that beats my lower back's ass. :)

I also got my new straps from Elite Fitness and I love them! I definitely felt the difference in the shrugs, fun stuff! My Inzer Forever Lever should be in today. I'm so stoked...

Weight: 141.8

redFury
04-30-2007, 09:40 PM
I do, however, have a question regarding the SLDL's. I was lead to believe these would hit the hamstring pretty hard, but I mainly felt it in my lower back. I think I probably did more of a RDL but I didnt think they were too different. I'm baffled.

I set the pins at knee level in the power rack and pulled up with a slight bend in the knees. Is this correct?


Huh? I think you are describing two different exercises... Stiff legs and Rack Lockouts. Stiff legs are on the ground, keeping legs as straight as possible when doing the DL. Rack lockouts are done in a power rack with pin set around the height of the knee. Rack lockouts also mainly work back... so you were doing Lockouts from what you describe. :)

Coke
05-01-2007, 06:18 AM
All is well in here no doubt Jay, PRs everywhere - :thumbup:

Jaybird88
05-01-2007, 06:51 AM
Huh? I think you are describing two different exercises... Stiff legs and Rack Lockouts. Stiff legs are on the ground, keeping legs as straight as possible when doing the DL. Rack lockouts are done in a power rack with pin set around the height of the knee. Rack lockouts also mainly work back... so you were doing Lockouts from what you describe. :)

Well dang, that's frustrating. Oh well, atleast I found a nice workout that DEFINITELY works the lower back very well. Next week, I'll hit an actual SLDL I guess :) Thanks, Red!

Coke - Thanks, man. Glad to see ya in here.

redFury
05-01-2007, 07:45 AM
Rack lockouts/Rack pulls are basically the same thing. You have a choice when doing these to set the bar either below, at, or above the knee. Most people I know do above the knee... simply because they think it is more fun. You can really pile on the weight and show off. I like below the knee... its very difficult and carryover is good to reg DL.

Jaybird88
05-01-2007, 06:43 PM
Awesome. Thanks a mill, Red.

Just got in some abs today. Tomorrow...CHEST! dum dum dum... I'm goin for a big PR.

Big o Boy
05-02-2007, 12:06 AM
great stuff going on in here Jay. Hitting 2pps on the squat for the first time is awesome, bro. Good luck with the bench session. I have one today as well.

Jaybird88
05-02-2007, 07:49 PM
Day 20 - Push(Chest/Tri's Shoulders)
-----------------------------------
Bench:
Warmup(1x15 - 95)
1x5 - 135
1x5 - 145(hard..wtf?)
1x5 - 155(spot helped last 2..wtf?)
CG Bench:
3x5 - 95(UGH)
--------------
Incline DB Flies:
3x8 - 30's(flimsy)
Military Press:
2x8 - 65
1x10 - 65
Cuban Press:
1x3 - bar
1x4 - bar
1x3 - bar

Disgusting. I am absolutely sickened by this workout. I was questioning whether or not to even post this... I went into today tellin myself I was gonna press 165 a couple of times and I was totally convinced it would happen. Then....right before my workout, I hauled 148 chairs up steps to place them in a theater and help get ready for an art show. The art show prep absolutely drained any sense of intensity from my soul. Then, when I actually started workin, the CG Bench FRIED my tri's, making everything else I did in the workout "flimsy" at best and cut my weights WAYYY down. Compare this session to last week...disgusting... I'm depressed because of it. I shall wheep tonight but move on tomorrow to PR my Pull day, especially with my new Inzer Forever Lever belt. Ugh... just....ugh..

Coke
05-03-2007, 05:26 AM
There are gonna be subpar days no matter what bro, doesn't look bad imo...going lighter is cool at times.

Bruteman
05-03-2007, 08:04 AM
Are you crying? There's no crying in baseba...oh wait, we're not playing baseball. You're still not allowed to cry about a bad workout either. :)

Jaybird88
05-03-2007, 08:07 AM
Coke - Thanks for the supportive words, bro.
Brute - Thanks for verbally beatin my ass, bro. :) Sometimes that's what it takes to get past something so HORRIFIC!!

redFury
05-03-2007, 10:48 AM
Haha... you're fine man. "Excuses" happen every now and again... still going to the gym feels good, no? Stay healthy and enjoy that belt! I love my Inzer belt tons...

Jaybird88
05-03-2007, 02:47 PM
Thanks, Red. Yea, I love bein there, but it kind kills it when I know I can't push ****.

Jaybird88
05-04-2007, 05:40 PM
Day 21 - Pull(Back/Bi's) BW = 140lbs
----------------------
Deadlift:
1x5 - 135
1x5 - 205
1x5 - 245(+4 rep PR)
(Belt On)
1x3 - 255(PR)
Good Mornings:
1x5 - 95
1x5 - 115
(Belt On)
1x5 - 135
Rack Pull(slightly below the knee):
1x5 - 205
1x5 - 225
1x5 - 245
(Belt On)
1x5 - 275(PR)
T-Bar:
1x10 - 90
1x10 - 105
1x10 - 115
Shrugs(straps):
1x15 - 185
1x15 - 185

Pretty good day. I got to try my belt for the first time today and I put it through the ringer. I definitely think I could have got 275 with the belt on, and 255 without the belt. This was my first serious(and conscious) attempt at rack pulls and I was pretty happy with the results.I need to start some grip work because even a hook grip started to fail. I used a T-Bar at school today which is old and badly built and puts alot of strain on things that don't need strain. It looks like I did less weight but I would have definitely PR'd had I used the one I usually do. I think I redeemed myself for the **** workout I had Wednesday. Tomorrow is Cinco de Mayo and I plan on enjoying myself.

Chris Rodgers
05-04-2007, 05:48 PM
Nice pulling!

Jaybird88
05-04-2007, 06:43 PM
Thanks, Chris. That means a load coming from you.

Coke
05-05-2007, 05:56 AM
May have to leave the ole t-bar at school alone if it leaves undue strain...damn good stuff overall bro.

Jaybird88
05-05-2007, 10:34 AM
Coke - Yea, in order to get the weight up I have to lean back a lil and it pulls alot on the spot where my tailbone intersects my ass....plate? The one at the gym I usually use is much better and much more comfortable.

Kiaran
05-05-2007, 12:10 PM
Hey, what's up fellow "hard-gainer" :p Looks like you're making some progress. Don't let the benchin' get you down. Keep eatin' big and lifting big, that's all there is to it. Nice work with the Deadlifts, 275 is just around the corner. Remember to squeeze that bar tight and fire it up!

redFury
05-05-2007, 03:42 PM
great deads man... quick gains on your lifts!!

Jaybird88
05-06-2007, 03:22 PM
Kiaran, red - Thanks fellas! The motivation all of you provide is priceless.

Ok, I finally found the cord for my camera and uploaded some progresss pics. I'll also post these in the appropriate forum.

These are afer approx. a month and a few odd weeks of lifting.

http://img369.imageshack.us/img369/512/img0983ay3.th.jpg (http://img369.imageshack.us/my.php?image=img0983ay3.jpg)
http://i6.photobucket.com/albums/y230/Jameson559/0409072103.jpg
http://i6.photobucket.com/albums/y230/Jameson559/IMG_0992.jpg
http://i6.photobucket.com/albums/y230/Jameson559/IMG_0987.jpg
http://i6.photobucket.com/albums/y230/Jameson559/IMG_0981.jpg
http://i6.photobucket.com/albums/y230/Jameson559/IMG_0980.jpg

As you can see from the front double bi, I have an uneven-ness in my right arm compared to my left. Alot of that is due to the fact that I'm slightly angled in front of the camera, but there is definitely a difference.

Coke
05-07-2007, 05:57 AM
Nice job man, solid physique already - only been at it for a short while.

redFury
05-07-2007, 10:24 AM
Wow... looking good man. Great base if you wanna get huge

Jaybird88
05-07-2007, 07:27 PM
Coke and red - Thanks a load, guys! Your words truly motivate me and really make me excited to see what the future holds for me. Just glad I got all yall to share it with :)

Day 22 - Legs
-------------
Squats:
1x10 - 135
1x5 - 185
1x5 - 205
1x5 - 215(+10w PR)
Leg Press:
1x10 - 2pps
2x10 - 3pps
SLDL:
1x5 - 95
1x5 - 115
1x5 - 135(PR I guess)
Leg Curls:
1x10 - 100
1x10 - 110(EASY)
Walking Lunges:
1x7 - 40
1x15 - 40
1x6 - 40
Shrugs:
2x20 - 135
straps on, focused on tight form.

Good session! Squats felt great. I really wanted to go for 225 atleast once but I didn't have a spot. The 215 terrified me, cause of the lack of a spot, and the last rep was SLIGHTLY lacking in the form department. I've also come to understand that I just can't do SLDL's right and I'm gonna need someone to pick my form to pieces. Since I really didn't feel any work in my hams after the SLDL's, I hit the leg curls which absolutely dominated them, as usual. An employee at the gym told me I could use a different spot for the lunges which got me all mixed up, but it worked out better in the end. But at the end of the day, my increases in the squat have made me absolutely ecstatic. I'm about to go back to the beginning and count up my gains. Next week, 2 plates, 5 reps. GAME TIME!

SQUAT GAINS
-------------
March 31, 2007 - 1x1.5 - 185 (Spot had to help me up some)
May, 7 - 2007 - 1x5 - 215

5 weeks, 2 days - +30lbs, 5 reps

Not too shabby. Now that I'm on a really nice schedule that is workin for me, I feel that the gains will continue. My goal is nearly within reach.

danman
05-07-2007, 07:56 PM
It's more then within reach! nice lifts man keep it up :)

Killa Kurt
05-07-2007, 07:59 PM
Just looking at the ingredients of that shake gives me a hard-on, and also makes me want to take a ****.

Jaybird88
05-07-2007, 08:03 PM
Just looking at the ingredients of that shake gives me a hard-on, and also makes me want to take a ****.

AHAHA! Gut bomb, my friend... Digesting it is part of the workout!

Thanks, Dan!

Killa Kurt
05-07-2007, 08:05 PM
AHAHA! Gut bomb, my friend... Digesting it is part of the workout!

Thanks, Dan!

LOL drink 3 of those a day and I guarantee you won't be a "hardgainer" anymore!

Jaybird88
05-07-2007, 08:08 PM
LOL drink 3 of those a day and I guarantee you won't be a "hardgainer" anymore!

Haha! I go through bananas and ice cream like an effin machine...But I need one right now... OFF I GO!

Chris Rodgers
05-07-2007, 09:45 PM
Great progress on those squats.

I'm not gonna comment on your beauty pics, lol. At least you didn't shave your legs. ;)

Coke
05-08-2007, 05:54 AM
Shiznit work on the legs my friend.

redFury
05-08-2007, 01:53 PM
Thanks for the support Jay.... and good luck trying to catch me hahaha. Seriously though, great progress... are those ATG squats? Belt or completely RAW? can't remember how you do them/ if you have a belt.

Jaybird88
05-08-2007, 02:47 PM
CR - You know you love them... Thanks man!

Coke, red - Thanks fellas! Squats are RAW and ATG.

danman
05-08-2007, 04:51 PM
damn if those are atg i'm impressed! I'm like 35 pounds heavier and lift a tad less lol

Jaybird88
05-09-2007, 07:48 PM
Dan - Thanks, bud!My form tries to break down on the higher stuff so sometimes I only go to parallel for the sake of my body and just a better lift.

Alot of **** went down the past couple of days and to shorten the story, I'm single after three years. Its really destroyed my motivation and I figured I wouldn't hit the gym tonight...Till I realized my balls were still intact and called up girl #2(DIZZAMN this girl is fine) and we went for a lil run together. I forgot how nice the single life can be. Yet, my motivation was really lacking when I forced myself to go(since I'm not a pussy.)

Day 23 - Chest(kinda)
---------------------
Incline DB Flies:
1x10 - 30's(warmup)
1x8 - 45's
1x8 - 45's
Flat DB Press:
3x10 - 45's(simple)

Everything felt good but I just couldn't push myself to do anything else. Hey, atleast I got somethin done, right? Right guys? Right? :)

danman
05-09-2007, 09:09 PM
You're young man keep your head up, high school relationships rarely work out :/ Use the gym as an outlet

redFury
05-09-2007, 10:28 PM
You're young man keep your head up, high school relationships rarely work out :/ Use the gym as an outlet

Ditto... don't put too much in. And yes, breaking up can really mess with workouts... but then again, you're moving onto girl #2 (or 3, 4, etc) so I wouldnt worry about it.

Get your focus back and kill the weights!! Best of luck yo.

Jaybird88
05-11-2007, 05:04 PM
Decent day...

Day 24 - Pull(Back/Biceps)
-------------------------
Deads:
1x10 - 135(warmup)
1x1 - 205
1x1 - 225
1x1 - 255(RAW PR)
belt on
1x1 - 275(Belt PR)
1x1 - 300(Belt PR)
1x1 - 315(BELT PR!)
----------------------------------------------
Cable Rows:
1x10 - 90(warmup)
1x10 - 120
1x10 - 130
1x10 - 140
Lat Pull:
1x10 - 120
1x10 - 130
1x10 - 140(pr?)
Rack Pulls(belt on):
1x5 - 225
1x5 - 275
1x1 - 295(PR)
Shrugs(straps on):
1x20 - 135
1x20 - 185
T-Bars:
1x10 - 2plates
1x10 - 3plates
1x10 - 3plates+25w

JUST KIDDING! This was a friggin awesome day. I had originally planned on going in, hittin 255 raw, and then 275 with a belt. WRONG! I rocked 255 easy, and when some friends saw me hit 275, they just kept pushing me. Finally, I heaved that 315 up, beautiful form if I do say so myself. My friend got it on his phone though its really crappy. But hey, what a milestone, eh? And I sure as hell didn't see it comin. :) Felt a slight pull on the last few shrugs and the upper right of my back is a little tweaked right now. Oh well, sometimes things hurt.

Goal #1 Reached.

Chris Rodgers
05-11-2007, 05:25 PM
NICE!

Happiness is adding another plate on the bar. How's that for a bumper sticker?

Coke
05-12-2007, 07:02 PM
Seem to be pulling off PRs on deads and rack pulls quite frequent dude - :thumbup:

redFury
05-13-2007, 11:24 AM
Awesome man! 3pps is huge!

Bruteman
05-14-2007, 07:39 AM
Great pulling. 3pps is a great achievement. Now it's time to shoot for 405. ;)

Jaybird88
05-14-2007, 03:37 PM
Day 25 - Legs
-------------
Squats:
1x10 - 135
1x5 - 185
1x5 - 215
1x5 - 225(PR)
--------------------
Leg Press/Calf Press:
1x10 - 2pps/1x20 - 2pps
1x10 - 2pps/1x20 - 2pps
1x10 - 3pps/1x20 - 3pps
Seated Calf Raise:
3x20 - 2plates
Standing Calf Raise:
3x20 - 3plates
Leg Curls:
1x10 - 100
1x10 - 110
1x12 - 110
Walking Lunge:
3x14 - 40's

Good day. The pattern kept up and I managed to squeeze out the reps on the squat(almoist squeezed out somethin a lil extra.) I really wanted to beat my calves up today, and I would say mission accomplished. I'll be goin up on Lunges, and I would be goin up on Leg Curls if the damn machine would let me put the pin in the 120 slot. I'll be stickin around the 2plate range and work up the reps till I can do 10 pretty easily. Then I will begin my climb to 3plates. Fun fun!

redFury
05-14-2007, 04:06 PM
Very nice squat session jay!

danman
05-14-2007, 05:52 PM
step on the scale!

Jaybird88
05-14-2007, 07:21 PM
I did. I weigh 138lbs. I knew it would be low cause all the stress I've been under lately has annihilated my appetite. Its comin back though. Strength is hangin strong so, eh!

Coke
05-15-2007, 06:07 AM
Nice leg workout there dude.

Cirino83
05-15-2007, 07:46 AM
Awesome job with the PR with the pulls. 3pps is awesome.

Jaybird88
05-16-2007, 11:45 AM
Today is my Bench day and I'll be hitting it in a couple hours. I've been thinking alot lately and I feel like my Chest/Tri/Shoulder workout is the only one lacking. When I think of my Back and Leg days, I feel they are very consistent and hit the parts that need to be hit. However, any time I think Push, it just feels.... jumbled. My bench is the only one of my big three that hasn't grown at the rate my squat and dead have. I just don't have the understanding of Push that I do of Pull. So, after today's session, I'm gonna sit down, study "push theory:)" and restructure my Push day into something I can be comfortable with. So, I am posting to request any help that anyone can add. I want to add some hardcore strength with size on the back burner; I feel it will come on its on. If anyone knows of any good chest builders(perhaps a modified BGB?) or just personal preference, I would appreciate any advice. Thanks in advance.

Rock Steady
05-16-2007, 01:08 PM
Nice lifts man.

You're like me... very similar numbers on Rack Pulls and Deads. I can only Rack Pull 20 more pounds than I Deadlift... I suppose it's my grip that goes first.

Keep it up!

Jaybird88
05-17-2007, 02:24 PM
Internet wasn't workin yesterday. Here's the session.

Day 26 - Push(Chest/Tri's/Shoulders)
-----------------------------------
DB Press:
1x10 - 45's
1x5 - 55's
1x10 - 45's
Incline Flies:
3x10 - 35's
Skullcrushers:
1x10 - 35
2x10 - 55
Tricep Extensions:
2x10 - 45
Dips:
2x10
Cuban Press:
1x10 - bar

This was the best chest day I've had in a few weeks. Yet, I still wasn't totally satisfied. As I stated in my complaint a couple posts up, I really don't feel like this is as well laid out as my Pull and Leg days. I dunno. I think I overtrained with the layout I had before, so I'll be revamping everything from the lifts I do to the rep scheme. Either way, my shoulders and triceps feel completely dominated today. Again, any and all advice is EXTREMELY valued. Thanks!

P.S.
This will probably be my last workout before my senior trip(May 24-June 1st). I've been lifting solidly for two months and its time to let my Might have a rest...:) As much as I hate it.

Chris Rodgers
05-17-2007, 03:40 PM
Internet wasn't workin yesterday. Here's the session.

Day 26 - Push(Chest/Tri's/Shoulders)
-----------------------------------
DB Press:
1x10 - 45's
1x5 - 55's
1x10 - 45's
Incline Flies:
3x10 - 35's
Skullcrushers:
1x10 - 35
2x10 - 55
Tricep Extensions:
2x10 - 45
Dips:
2x10
Cuban Press:
1x10 - bar

This was the best chest day I've had in a few weeks. Yet, I still wasn't totally satisfied. As I stated in my complaint a couple posts up, I really don't feel like this is as well laid out as my Pull and Leg days. I dunno. I think I overtrained with the layout I had before, so I'll be revamping everything from the lifts I do to the rep scheme. Either way, my shoulders and triceps feel completely dominated today. Again, any and all advice is EXTREMELY valued. Thanks!

P.S.
This will probably be my last workout before my senior trip(May 24-June 1st). I've been lifting solidly for two months and its time to let my Might have a rest...:) As much as I hate it.


I think you have too many small/isolation type movements and not enough compounds. I would start with a BB press(flat, decline or even incline). As a second movement you could do DB presses or dips. Flyes really don't need to be in your routine.

Jaybird88
05-17-2007, 04:06 PM
Yea, I normally do a normal Bench press, but lately my spots have been droppin out and I have to resort to something that won't kill me :) I'll scratch the flies. What if I were to replace them with Incline BB Press? I thought I read somewhere that that's too much or somethin. I dunno... I'm a pectoral ignoramus :)

Coke
05-18-2007, 05:43 AM
You've done well, it's time for you to relax and take a break - enjoy the senior trip man.

redFury
05-18-2007, 07:40 AM
I agree with CR... add some more compound exercises in. Even close grip bench and decline might serve you well. And where the heck are you going on your senior trip??

Jaybird88
05-18-2007, 12:37 PM
I agree with CR... add some more compound exercises in. Even close grip bench and decline might serve you well. And where the heck are you going on your senior trip??

They take us somewhere in South Carolina and dump us in the woods for a week. Its on the Chatuga River and its the same place they filmed Deliverance. I bought a custom butt plug just for the trip. :shoot:

danman
05-18-2007, 06:55 PM
What did happen on the cahulawassee river?

Jaybird88
05-19-2007, 03:46 PM
Ok, here's my idea for a newly designed Push session. Lemme know what you think.

Version 1
---------
BB Flat Bench:
2x10
1x8
1x5
DB Incline Bench:
3x10
Weighted Dips:
3x10
Arnold Press:
2x8
Military Press:
2x8
Shrugs:
2x20

Version 2
---------
Power Cleans:
3x5
BB Flat Bench:
2x10
1x8
CG Bench:
3x10(lighter weight)
Dips:
3x10
Military Press:
2x8
Cuban Press:
1x10

These are purely concept and are subject to complete revamp.

I put power cleans in because I feel I've built up my core enough to really start hittin some olympic lifts. I figured Push day would be the best day for power cleans, while I'll probably put hang cleans on leg day. By all means, tell me if this is a horrible idea because I don't know nearly as much as I would like about Olympic lifting. I'll be studying it all alot in the very near future(probably tonight).

I think I overtrained before by going heavy every week on bench. I'm thinking I will try to progress every week just as I have with squats. Good idea? Bad idea? Discuss. :)

I feel these setups are much more...symmetrical(wc?) and I think I'll be gettin a pretty good workout from it. I only fear my triceps could be a bit neglected, though I guess I could fiddle with my form on the dips to focus on them more. The rep scheme is PURELY conceptual and I'll probably change it when I actually give either of these a shot. I think I like version two much better.

What do you guys think?

Jaybird88
05-20-2007, 08:18 AM
Another option, which I thought of last night at a pageant which my kinda ex-girlfriend participated in, would be to start the BGB plan. I know its a fantastic plan and I always thought about doing it once I got my core nice and solid. What do yall think? I'm really needin some feedback on this stuff, so all is appreciated!

Here is what I threw together. Its too much, as it stands, and I'll weed some stuff out or put some replacements in once I get people throwin stuff at me.

T-Bar Rows
Rack Pulls
Seated Cable Rows
Flat barbell press
Low incline press
Seated Calves
------
Squats(heavy)
Leg Press(heavy)
Leg Curls(light, high reps)
Bicep Curls(heavy and hard)
Hammer Curls(light)
------
Recovery
------
Lat Pulldowns
Chin ups
Mili Press
Arnold Press
Cuban Press
Standing Calves
-------
Leg Curls(heavy)
High-Foot Leg Press(heavy)
Tri Pushdowns(light)
Skullcrushers(heavy and hard)

I'll put a rep scheme to it when I get back from church or sometime tonight. The only problem I really have with this is the lack of olympic lifts. I'll def have deads in there somewhere, though I'm not totally sure where. Advice? Comments?

redFury
05-21-2007, 02:52 PM
Ok, here's my idea for a newly designed Push session. Lemme know what you think.

Version 1
---------
BB Flat Bench:
2x10
1x8
1x5
DB Incline Bench:
3x10
Weighted Dips:
3x10
Arnold Press:
2x8
Military Press:
2x8
Shrugs:
2x20



You seem to have very high reps in these workouts... I personally don't like going over 6 reps on exercises like bench, incline, military. Some heavier sets with less reps would help you get some more strength IMO. Otherwise looks pretty good.

Jaybird88
05-21-2007, 09:01 PM
Thanks, Red. I'm leanin towards version two, just cause I feel more comfortable looking at it...but looking is one thing.

I considered going to the gym Today, tomorrow, and wednesday because I will have not lifted for 2 weeks by the time I get home. But, I bent over to pick up a shirt and felt like a pulled my trap a little(sad I know). So, I really think I gotta listen to my body on this and continue to rest. Anyone think 2 weeks is too much time to not lift?

I'm sure I'll do some wall sits, push up, and such while I'm gone.
-----------------------------------------------------------------
**** that. I'm no woman(no offense women)

Day 27 - Legs
-------------
Squats:
1x10 - 135
1x5 - 185
1x5 - 205
1x8 - 225(+3 rep PR)
Seated Calf Press:
1x20 - 2plates
2x20 - 2plates+25w

Short and sweet. The squats were very deep and very solid and I'm happy with how they are progressing. Very good stuff. Wasn't really feeling it tonight, but I had to bite the bullet and just man up. :) Glad I did.

Guido
05-21-2007, 10:10 PM
Hey, man. Just checked out the journal for the first time. Reminds me very much of where I was when I started about 2.5 years ago (check out the beginning pages of my journal if you don't believe me). It took a lot of effort, but I managed to put on 60 lbs in a year or so of serious effort after weighing 140 lbs for 9 years.

I'm not saying you could or should do that necessarily, but it can be done with the right motivation, diet, and lifting regimen. Judging by your pics, it looks like you've got a good base to start from. Good luck.

Coke
05-22-2007, 06:00 AM
Nice job with the squats and seated calf presses.

Jaybird88
05-22-2007, 01:34 PM
Guido - Thanks for droppin in, man. I follow your journal pretty closely so its very motivating to have you in here. Yea, this summer I'm gonna really try to put on some size, not necessarily for looks but to aid in my quest to start powerlifting competitively. Thanks again, big man!

Coke - Thanks, biggie. Glad to see ya in here again.

Jaybird88
05-22-2007, 07:00 PM
Day 29 - Push(Chest/Tri's/Shoulders)
-----------------------------------
Warmup:
Bent Lat Raises - 1x15 - 15's
DB Incline Press:
1x6 - 40
2x6 - 45
Dips:
3x10 - BW
Arnold Press:
3x8 - 25's(first time PR)
Skullcrushers:
3x10 - 55

Short and uneventful. Just wanted to get one more session in before I leave and I didn't have a spot or I would have BB benched. I planned on doin some Mili Press, but the arnies really fried my shoulders. I really like them alot. However, they drain me and I think I need to spend more time on them and get them balanced. UGH! Anyways, tomorrow, I forsee a curl fest tomorrow cause my back is rather fragile.

I promise I'm not disregarding everyone's advice, either. I'm just at the end of a solid period of lifting and its rest time :)

redFury
05-22-2007, 07:29 PM
Rest is good JJ... come back even more hungry and fired up!!

Killa Kurt
05-22-2007, 07:32 PM
You seem to have very high reps in these workouts... I personally don't like going over 6 reps on exercises like bench, incline, military. Some heavier sets with less reps would help you get some more strength IMO. Otherwise looks pretty good.

:withstupi Keep working hard, I'll be checking up on results.

redFury
05-22-2007, 07:36 PM
:withstupi Keep working hard, I'll be checking up on results.

Haha... I'm allowed to voice my opinion right? ;)

dblockspky
05-22-2007, 08:29 PM
Nice squatting man. Keep it up.

Coke
05-23-2007, 06:09 AM
Push day effort looks very nice guy.

Cirino83
05-23-2007, 07:21 AM
Nice push day. Keep at it. Nice PR.

Jaybird88
06-05-2007, 11:52 AM
I'm back and the SUMMER WORKOUT HAS BEGUN!!

(Yesterday's)
Day 1 - Legs
------------
Squats:
5x10 - 135
1x5 - 135(cooldown/form check)
Leg Press/Calf Press:
2x10/2x30 - 2pps
Seated Calf Raise:
3x10 - 2plates
Standing Calf Raise:
1x20 - 2 plates
1x20 - 3 plates
Leg Curls:
1x10 - 90
2x10 - 100
Girlfriend Front Squat:
1x10 - 112lbs
Girlffriend Lunges:
1x5 - 112lbs

Lovely way to jump back into things. This was just my way of getting back int o the swing of things without hurting myself. I've been havin substantial pain in my right spinal erector and I've tried to keep an icy hot patch on it. Its tryin to get better. Anyways, lovely!

I think I'm gonna give BGB a shot just to keep my body guessing. I have my plan listed above so if anyone has any comments, I definitely need them! Thanks folks.

P.S.
Senior trip was fun. Lots of hiking and calories so my legs are feeling pretty good. TIME TO HIT IT AGAIN!

Rock Steady
06-05-2007, 11:56 AM
Nice g/f squats and lunges! Haha!

I'm so tempted to make a dirty joke concerning dynamic effort and extremely high reps here, but I'm going to hold off.

redFury
06-05-2007, 12:26 PM
Girlfriend Front Squat:
1x10 - 112lbs
Girlffriend Lunges:
1x5 - 112lbs


I think this certainly calls for explanation... haha. And may be something I'd like to try at some point with my lady friend... :)

Coke
06-06-2007, 05:50 AM
Summer sessions in here sounds like a good deal dude.

TheLion
06-06-2007, 08:09 AM
nice journal man. we're pretty close in body size. i just started this website. props for getting started early. i wish i would have started when i was 18.

Jaybird88
06-06-2007, 10:46 AM
Thanks fellas! I'm lookin forward to steppin things up now... maybe even throw in more girlfriend work...

Day 2 - Pull(Back/Bi's)
---------------------
Lat Pull:
1x10 - 120
1x10 - 130
1x10 - 140
Cable Row:
1x10 - 110
2x10 - 120
Deadlifts:
1x5 - 135
1x5 - 185
1x5 - 215
1x5 - 235(belt)
Rack Pulls:
1x5 - 255
1x5 - 295
1x2 - 315(PR)
Cable Curl:
1x10 - 50
1x6 - 55
1x4 - 55

Bi's were pretty fried by the end. I swear 6 curl jockeys went through the rack before I could get in. They are a speed bump on my path to glory. Anyways, my bud was liftin again tonight so I figured I would hit it again. I didn't wanna hit it too hard, especially on the deads, because I wanted to be sure my erector would hold up and not split in two. At any rate, happy times. Good to be back in the swing!

TheLion
06-06-2007, 12:20 PM
congrats on the pr. by the way, what is an arnold press?

Jaybird88
06-06-2007, 03:39 PM
Lovely. Here is the BGB plan I have compiled and will be following for the next few weeks starting Monday. All comments appreciated!

BGB
----
Rack Pulls (heavy)(5x5)
T-Bar Rows (medium)(3x8)
Flat barbell press (gauge)(5x5)
Low incline press (gauge)(3x8)
Seated Calves (3x20)
------
Squats (heavy)(5x5)
Front Squats (heavy)(3x8)
Leg Curls (light)(3-4x12-20)
Bicep Curls (heavy)(5x5)
Hammer Curls (light)(3x8)
------
Recovery
------
Weighted Chin ups (heavy)(5x5)
Lat Pull(medium)(3x8)
Military Press (heavy)(5x5)
Bent Side Lats (gauge)(3x10)
Arnold Press (medium)(3x8)
Standing Calves (3x20)
-------
Deadlifts (heavy)(5x5)
Good Mornings (heavy)(3x8)
Walking Lunges(heavy(3x8)
Skullcrushers(heavy ) (5x5)
Tri Pushdowns(light) (3x8)

Coke
06-07-2007, 05:12 AM
Thanks fellas! I'm lookin forward to steppin things up now...

Looking forward to seeing you get to the next level....the pack pulls PR is sweet.

TheLion
06-11-2007, 12:42 PM
look forward to seeing that new routine posted for today

Jaybird88
06-16-2007, 11:39 AM
BGB Day 1
----------
Rack Pulls:
1x10 - 135
1x5 - 205
1x5 - 215
1x5 - 225
1x4 - 235(RAW PR?)(form startin breakin down. just bein safe)
Ghetto T-Bar:
1x8 - 2plates
2x8 - 3plates
Flat BB Bench:
1x5 - 115
1x5 - 125
1x5 - 135
1x5 - 145
Incline DB Bench:
1x8 - 35
1x8 - 40
1x8 - 35
Seated Calf Raise:
1x20 - 2plates

I'm finally back. Alot of **** went down last night involving an injured sister of mine so I went to whoop some ass. Problem solved. Hit the gym to work out the remaining adrenaline. Things went well and I like the new layout. Hopefully I'll stay with it.

TheLion
06-16-2007, 12:25 PM
keep working out. stay motivated. you cant rely on anger, it will end up burning you out, so try to find something else to motivate you. lets see some growth!

redFury
06-16-2007, 05:22 PM
Nice session... welcome back man. Time to get busy in here!!

Coke
06-18-2007, 05:41 AM
Good deal, getting on with BGB as planned - stay on track man.

TheLion
06-18-2007, 08:49 PM
ready to see another workout! lets get busy

Jaybird88
06-21-2007, 09:16 PM
BGB Day 3
----------
Supersetted Chins with Lat Pull
Chins:
5x5 - BW(no weight belt)
Lat Pull:
1x8 - 120
2x8 - 130
Mili Press:
1x5 - 95
1x5 - 105
3x5 - 95
Bent Lat Raises:
3x8 - 20's(oops)
Arnie Press:
3x8 - 20's
Standing Calf Press:
3x20 - 135

Coke
06-22-2007, 06:19 AM
Nice work there with the supersets, looking for that v-taper no doubt.

redFury
06-22-2007, 09:42 AM
Nice millies man! Stay consistent and your strength will explode

Cirino83
06-22-2007, 09:47 AM
Nice workouts. BGB is a solid routine. Can def pack on good size on it.

Jaybird88
06-23-2007, 10:25 PM
This was yesterday.

BGB Day 4
----------
Deads:
1x10 - 135
1x5 - 205
3x5 - 215
High- Foot Leg Press:
3x8 - 2pps
Walking lunges:
3x12 - 40
Skullcrushers:
1x10 - 35
1x15 - 35
Tri Pushdowns:
1x8 - 40
2x8 - 45

Went lighter on alot just to get my body back in the groove. Incredibly sore today from the deads. Missed it.

Coke
06-25-2007, 05:25 AM
Workout was tight throughout guy.

redFury
06-25-2007, 10:55 AM
Deads will make ya sore man... way to get back at it :thumbup:

Jaybird88
06-26-2007, 12:44 PM
Yesterday..

BGB Day 5
----------
Bench:
1x10 - 115
1x5 - 125
4x5 - 135
Incline DB Press:
1x8 - 35's
1x8 - 40's
1x8 - 45's
Rack Pulls:
1x? - 135
1x5 - 185
1x5 - 215
1x5 - 225
1x5 - 235
1x5 - 245
Ghetto T-Bar:
1x8 -2plates
2x8 - 3plates
Seated Calf Raises:
3x20 - 2plates(Pause at bottom)

Good workout. Goin up on bench by 5 pounds next week.

BCorn
06-26-2007, 12:55 PM
I'm interested in following your jouran because we are similar size and i am also doing BGB. workouts look nice!

redFury
06-26-2007, 01:18 PM
Nice back and chest day.... can't wait to see your progress!

Jaybird88
07-01-2007, 02:53 PM
I missed Thursday and Friday, but I went yesterday and did Friday's workout. My internet has been down, so here are my past two sessions.

BGB Day 6
-----------------
Superset Chins with Lat Pulls
Chin- ups:
5x5 - BW(no belt)
Lat Pull:
1x8 - 120
1x8 - 130
1x8 - 140
Mili Press:
1x5 - 95
2x5 - 105(progress)
2x5 - 95(lightweight)
Bent Side Lats:
2x10 - 20
1x10 - 25(PR?)
Arnie Press:
1x8 - 25
2x8 - 30(PR?)
EZ Curls:
3x8 - 55(breeze)



BGB Day 7
----------
Deads:
1x8 - 135(warmup)
1x5 - 185
1x5 - 205
1x5 - 215
1x5 - 225
1x5 - 235
Leg Curls:
1x8 - 90
1x8 - 100
1x8 - 110
Walking Lunges:
3x12 - 45's
Skullcrushers:
1x5 - 35
1x5 45
3x5 - 55
Tri Pulldowns:
1x8 - 90
1x8 - 100
1x8 - 120(PR)

Coke
07-02-2007, 01:22 AM
Keeping on with it bro - :thumbup: ...good idea to raise up a little at a time, especially on the bench.

redFury
07-02-2007, 09:39 AM
Keep pushing it bro... PRing every session seems like!

Jaybird88
07-02-2007, 11:23 PM
BGB Day 8
----------
Rack Pulls:
1x8 - 135
1x5 - 185
1x5 - 215
1x5 - 225
1x5 - 235
1x5 - 245
T-Bar:
1x8 - 2plates
1x8 - 3plates
1x8 - 3plates+girlfriend's leg.
Flat Bench:
1x10 - 115
1x5 - 125
3x5 - 135
Incline Press:
1x8 - 40's
1x8 - 45's
1x8 - 50's(PR)
Seated Calf Press:
3x20 - 2 plates

Good workout, lots of pressure. Decided not to go up on bench this week due to sore triceps and twinges in the shoulders. So I made up for it with the Inc. Presses. Good day, overall.

Weight: 145lbs(woo!)

Coke
07-03-2007, 08:42 AM
Fine back work, followed up with some nice benching sets dude.

redFury
07-03-2007, 09:41 AM
Keep working it man! Thats some solid incline pressing

Cirino83
07-03-2007, 09:50 AM
Nice rack pulls.

TheLion
07-03-2007, 10:38 AM
it should have been 3plates + girlfriend

Jaybird88
07-05-2007, 10:21 AM
Two days ago. Today's lifts....still to come.

BGB Day 9
--------------
Squats:
1x10 – 135
2x5 – 185
2x5 – 205
1x5 – 185
Front Squats:
3x8 – 95
Leg Curls:
1x12 – 70
2x12 – 90
EZ Curls:
1x10 – 55
5x5 – 75(PR)
DB Hammer Curls:
3x8 – 25’s

TheLion
07-05-2007, 10:36 AM
good

redFury
07-05-2007, 12:02 PM
Nice stuff Jay... its interesting how they have do squats and biceps

Jaybird88
07-07-2007, 12:10 PM
Missed Thursday, had company and some horrific shoulder pain from tubin on the 4th(Happy 4th, btw). Shoulder pain was still there Friday, so I had to abbreviate the workout to avoid hurtin it more.

BGB Day 10
-----------
Deads:
1x8 - 135
1x5 - 185
1x5 - 205(pain)
1x5 - 215(worse pain)
Skullcrushers:
2x5 - 55

Pain is too bad to continue at this point. Hopefully the weekend will make it better. On a side note...

GOAL REACHED!
Me and my liftin buddy were bored and lifting on the bench I have in my room, just for fun. He is a hoss, so he did 185 for fun and I thought I would try it, just to see how it felt. I had zero hope of gettin it because my bench has been depressing me lately. But then boom.

1x185lbs.

Happy day.

TheLion
07-07-2007, 08:22 PM
first of all. CONGRATULATIONS! thats awesome stuff man. it feels good to reach some goals. secondly, i'm sure you know this, but be very careful with your injury and take real good care of it. no need in pushing your luck until you feel good again

Coke
07-09-2007, 04:52 AM
Nice stuff, reached your benching goal on the fly.

redFury
07-09-2007, 09:58 AM
Grats man!!! Now onto 200!! Imagine what you can lift with some confidence half of lifting is mental

TheLion
07-09-2007, 10:02 AM
how's the shoulder?

Jaybird88
07-09-2007, 11:03 AM
Thanks, fellas. My confidence is much higher now and I'm ready to really try some heavy benching.

Shoulder update: It feels normal, but I haven't really done anything overly taxing. I'm gonna put a Icy Hot patch on it right now, just to relax it and I'll hit the gym tonight and put it through some benching. I'll keep ya posted. Thanks for checkin in on me!

TheLion
07-09-2007, 11:05 AM
hey, we have close to the same goals. when are you trying to reach your goal of a 820 total by?

Jaybird88
07-09-2007, 03:53 PM
Well, my initial goals were to reach my weights by August 23rd(first day of college). I guess I'll make my new goals for... Dec. 1st?

North
07-09-2007, 05:18 PM
great job on reaching your goal jaybird

Jaybird88
07-09-2007, 08:32 PM
BGB Day 11
-----------
T-Bar Rows:
1x8 - 2plates(warmup)
3x8 - 3plates
Rack Pulls:
1x3 - 135
1x5 - 205
1x5 - 215
1x5 - 225
1x5 - 245
1x5 - 255
Cable Rows:
1x8 - 120
1x8 - 130
1x8 - 140
Bench Press:
1x10 - 115(warmup)
1x5 - 115
2x5 - 135
2x5 - 140
Incline DB Press:
1x8 - 45's
2x8 - 50's(rep PR?)

Good day. Bench was a bit sporadic, but ya know, progress was made. Presses were good, pulls were good. Threw cable rows back into the mix because I missed them. Anyways, Happy day.

redFury
07-09-2007, 09:03 PM
Whoa... are you not missing any reps? Those all look like straight up out of a program.

dblockspky
07-09-2007, 09:48 PM
congrats on hitting that goal the other day man.

Jaybird88
07-10-2007, 10:38 AM
Red - I don't understand.

DB - Thanks for stoppin in, man.

TheLion
07-10-2007, 11:46 AM
man, your incline DB press is pretty strong. at least, i know i can BB bench press a little more than you, but i can't get a 2 x 8 x 50s. especially at the end of a workout. i always do mine 2nd exercise, right after bench. so thats real solid bro

redFury
07-10-2007, 12:35 PM
My observation is that while doing the BGB program you haven't missed any reps. If you miss a rep, that usually means that you've hit the point where you doing as much as you can.

Great work my man and glad to see your bench is improving!

Jaybird88
07-10-2007, 12:42 PM
Ah! Gotcha. My bad :) Yea, I train without a partner for the most part, so it makes pushin myself that much harder and dangerous(and to be honest, kinda scary.) I really wish I could find a good partner to train with at my gym. Might toss up a couple requests to the big man upstairs and see what happens. Headin to the gym!

Jaybird88
07-10-2007, 05:31 PM
BGB Day 12
-----------
Squats:
1x10 - 135(warmup)
1x5 - 185
3x5 - 205
1x20 - 135
Front Squats:
1x8 - 95
2x8 - 115(PR)
Leg Curls:
1x12 - 90
2x12 - 100(ouch)
EZ Curls:
1x5 - 55
3x5 - 75
1x5 - 85(PR)
Alternating DB Hammer Curls:
1x16 - 30's
1x14 - 30's
1x12 - 30's

Whew. Rough day. Had a really late "night" last night/this morning. Still, today wasn't too bad. Squats felt hella heavy for some reason, so I decided a good burn was in order, hence the 20 reps. Hammered everything hard today. Onward!

redFury
07-10-2007, 11:12 PM
Ah! Gotcha. My bad :) Yea, I train without a partner for the most part, so it makes pushin myself that much harder and dangerous(and to be honest, kinda scary.) I really wish I could find a good partner to train with at my gym. Might toss up a couple requests to the big man upstairs and see what happens. Headin to the gym!

Gosh man... take care of yourself!! Get a spotter ASAP!!!! :D

Coke
07-11-2007, 05:39 AM
Taking it up, good job dude.

Jaybird88
07-16-2007, 05:37 PM
BGB Day 13
-----------
Rack Pulls:
1x10 - 135
1x5 - 185
1x5 - 215
1x5 - 225
1x5 - 245
1x5 - 265
T-Bar Rows:
1x8 - 2plates
1x8 - 3plates
1x8 - 3plates+10w(PR)
Cable Rows:
1x8 - 130
1x8 - 140
1x8 - 150(PR)
Incline DB Press:
3x8 - 50's(PR)(woo)
Seated Calf Raise:
3x20 - 2plates

Still haven't done bench. Waitin on my partner to meet me at the house.

Good session. Missed Thurs and Fri of last week due to my college orientation(GO VOLS!). Had a great time and I'm amped about bein there in the Fall. Real happy about those presses, as they were my goal. Chest finally seems to be pickin up....Finally.. good day! Praise the Lord!

Jaybird88
07-22-2007, 02:15 PM
She is functional!
http://img455.imageshack.us/img455/5697/dsc00139du3.th.jpg (http://img455.imageshack.us/my.php?image=dsc00139du3.jpg)
http://img358.imageshack.us/img358/987/dsc00140nn8.th.jpg (http://img358.imageshack.us/my.php?image=dsc00140nn8.jpg)
http://img456.imageshack.us/img456/8955/dsc00141bk6.th.jpg (http://img456.imageshack.us/my.php?image=dsc00141bk6.jpg)


Still to add:
1 - 400lb Standard Bar Weight Set: Includes: (1) 7' Olympic Style Bar-Chrome,
(4) 45lb. Plates, (2) 35lb Plates, (2) 25lb Plates, (4) 10lb. Plates, (2) 5lb
Plates, (2) 2.5lb Plates, (2) Spring Collars.
2 - Another Bar
3 - More Dumbells/weight for dumbells
4 - Posters that make me want to destroy lesser men.

McVein
07-22-2007, 03:18 PM
sick setup man, i envy you.

redFury
07-22-2007, 10:22 PM
Awesome about the college orientation man!!! I've got some friends that go to UT.

Sick setup too... sounds like you can really get some work done at the house.

Coke
07-23-2007, 06:00 AM
sick setup man, i envy you.

I'm a little jealous too, lol.

Jaybird88
07-26-2007, 09:22 PM
Here's Monday's:
BGB Day 14
-----------
Rack Pulls:
1x10 - 135(warmup)
1x5 - 185
1x5 - 215
1x5 - 245
1x5 - 265
1x5 - 275(PR)
BB Rows:
3x8 - 135

Called it quits cause I had no spot. This was home gym workout #1. Its fantastic :)

BGB Day 15
-----------
Pull-ups(palms away):
1x5 - BW
5x10 - BW(slow and painful)
Mili Press:
5x5 - 95
Bent Side Lats:
3x10 - 30(PR)
EZ Bar Curls:
1x10 - 55
2x5 - 75
2x5 - 75

On the curls, I did one set and didn't put the bar down and did another set. Did that twice. Burnt.

Decent workouts, kinda short, but I tried to keep it intense. Expanded the gym more and added a punchin bag. I'll get some pics up soon. I'll be adding a small tire for throwing and a big one for flippin(dad runs a truckin company :)). Things are comin together nicely.

redFury
07-27-2007, 12:34 PM
Nice military pressing... thats really strong! Nice about the tire and other toys... quite a setup you have :thumbup:

Jaybird88
07-27-2007, 03:40 PM
Nice military pressing... thats really strong! Nice about the tire and other toys... quite a setup you have :thumbup:
Thanks buddy!

BGB Day 16
-----------
Deadlifts:
1x10 - 135(warmup) increase
1x5 - 185
1x5 - 215
1x5 - 235
1x5 - 255(PR)
BAH
Good Mornings:
3x8 - 95
Skullcrushers:
2x10 - 35
1x10 - 45
Tri Extensions:
3x8 - 45

I need to raise the weight I use as a warmup, as jumpin by twenty pounds each time is extremely taxing. I meant to go up another 10 pounds and get 265x5 but I only just realized I forgot to do it. I might go out later and do it, as its really buggin me. Good Mornings felt fine. Skullcrushers sucked because I don't have a good bench for doing them and kept hittin the rack with the bar. Frustrating! I don't have a Tri Pushdown machine, so I switched to Tri Extensions instead. They worked well.

Coke
07-28-2007, 06:50 PM
Very nice work on the homefront man.

Jaybird88
07-30-2007, 03:17 PM
BGB Day 17
-----------
Rack Pulls:
1x8 - 185(warmup)
1x5 - 215
1x5 - 245
1x5 - 265
1x5 - 275
1x5 - 295(PR)
BB Rows:
3x8 - 135
Bench:
5x5 - 135

Good workout. I'm a bit tied down right now because I like enough Dumbbell equipment to do anything with much weight. I'll soon be adding that, also. Pulls felt great, as did the rows. Bench, however, sucked. I blame that on the fact that I haven't benched enough in a long long time. Once I get to college, I'll be living with my lifting partner, so it shouldn't be a prob :).

Jaybird88
07-31-2007, 10:09 PM
BGB Day 18
-----------
Squats:
1x10 - 135
3x5 - 185
1x10 - 135
Front Squats:
2x8 - 115
EZ Curls:
1x10 - 55
1x5 - 75
1x5 - 85
1x5 - 75
1x10 - 75
Hammer Curls:
3x16 - 20's

Crappy day. Was in a hurry to meet my roommate and get dorm stuff. eh, oh well.

redFury
07-31-2007, 10:12 PM
Looking good man... training at UT will be heaven trust me. I made crazy progress on my bench out a few years ago... just because of the atmosphere.

Coke
08-01-2007, 05:54 AM
Keeping the efforts on track, good stuff on both days.

Jaybird88
08-01-2007, 12:21 PM
After much deliberation, I have come to believe that BGB is just not the plan for me, at least not at this point in my training. Perhaps when I've matured a bit more in the lifting world, I can resume where I left off and truly make the progress the plan has undoubtedly made in other people. However, I think its time for me to move on and find something that motivates me a bit more and brings the gains I wish.

I have compiled a plan based on DeFranco's Westside Training, for skinny bastards. After looking at it, I really think its a better fit for me. Below is my plan, and I would truly appreciate all comments and criticism. God knows I need it.

ME Upper Body
--------------
Flat Bench: (work up to 5xMax)
Incline DB Bench: (3-4x8)
Bent DB or BB Row: (4x12)
Bent DB Rear Flies: (2-3x12)
BB Russian Twists: (3-4x10)

ME Lower Body
--------------
Deadlifts: (work up to 5xMax)
Front Squats: (3-4x10)
Leg Curls/Good Mornings: (3-4x8)
Plate Pinches: (1min)

Upper Body Repetition
---------------------
Flat DB Bench: (3xMaxReps(95/135), 60sec Rest)
DB Tricep Extensions: (3-4x8)
DB Shoulder Press: (3x10)
Chin-ups(mix negatives): (4x12)
EZ Curls: (3x8)
Abs Circuit: (Vacuum, Knee Raises, Crunches, Bends, R. Twists, etc.)

Potential Second Leg Day/DE Lower...kinda?
------------------------
Squats: (8x3, 50% 1rep Max)
Good Mornings: (3x5)
Walking Lunges: (3x14)
Rack Pulls: (5x1,60% 1rep Max)


So there it be. That final day is just something I might throw in, as DeFranco's original plan is designed for active athletes and thus leaves space for conditioning, which I won't be doing. I dunno if its the right set of lifts, as I might be pretty beat from the week, but I guess its worth a try.

Again, pick it apart, please!!! Thanks, all!

Jaybird88
08-05-2007, 04:58 PM
Made a few changes, mostly to the Second Lower/DE Lower day. Still kinda lookin for some good insight on my layout. I'm hittin it tomorrow for the first time and I'm really amped. Did some Power cleans and Hang cleans followed by a few front squats today in the smoldering heat. Just hammerin my form, tryin to get it down well enough to implement it somewhere.

Jaybird88
08-08-2007, 05:13 PM
I missed the effin first day of my effin new program. Effin effity ****.

ME Lower
---------
Deads:
1x10 - 135
1x1 - 185
1x1 - 215
1x1 - 235
1x1 - 255
1x3 - 265(PR)
1x5 - 275(PR)
Front Squat(start each with hang clean):
1x10 - 95
1x10 - 105
1x10 - 115
Good Mornings:
3x8 - 115

Great session today. I really like this new program as of now, but its still early in the game I reckon. All tips are appreciated, as I'm not sure if I did the rep scheme correctly. The heat was unbearable. My bare- feet were sweating so much on the rubber, I kept slipping while doing the front squats. At any rate, good records, good day.

redFury
08-08-2007, 05:34 PM
Looking huge on the Deads Jay!!

Coke
08-09-2007, 05:35 AM
Always good to set new PRs - like them deads.

Killa Kurt
08-09-2007, 06:25 PM
After much deliberation, I have come to believe that BGB is just not the plan for me, at least not at this point in my training. Perhaps when I've matured a bit more in the lifting world, I can resume where I left off and truly make the progress the plan has undoubtedly made in other people. However, I think its time for me to move on and find something that motivates me a bit more and brings the gains I wish.

I have compiled a plan based on DeFranco's Westside Training, for skinny bastards. After looking at it, I really think its a better fit for me. Below is my plan, and I would truly appreciate all comments and criticism. God knows I need it.

ME Upper Body
--------------
Flat Bench: (work up to 5xMax)
Incline DB Bench: (3-4x8)
Bent DB or BB Row: (4x12)
Bent DB Rear Flies: (2-3x12)
BB Russian Twists: (3-4x10)

ME Lower Body
--------------
Deadlifts: (work up to 5xMax)
Front Squats: (3-4x10)
Leg Curls/Good Mornings: (3-4x8)
Plate Pinches: (1min)

Upper Body Repetition
---------------------
Flat DB Bench: (3xMaxReps(95/135), 60sec Rest)
DB Tricep Extensions: (3-4x8)
DB Shoulder Press: (3x10)
Chin-ups(mix negatives): (4x12)
EZ Curls: (3x8)
Abs Circuit: (Vacuum, Knee Raises, Crunches, Bends, R. Twists, etc.)

Potential Second Leg Day/DE Lower...kinda?
------------------------
Squats: (8x3, 50% 1rep Max)
Good Mornings: (3x5)
Walking Lunges: (3x14)
Rack Pulls: (5x1,60% 1rep Max)


So there it be. That final day is just something I might throw in, as DeFranco's original plan is designed for active athletes and thus leaves space for conditioning, which I won't be doing. I dunno if its the right set of lifts, as I might be pretty beat from the week, but I guess its worth a try.

Again, pick it apart, please!!! Thanks, all!

Won't know if it works until you try it.....good luck. 2nd Leg/ DE lower sounds like a good idea to me.

Jaybird88
08-10-2007, 08:14 PM
Repetition Upper
---------------
Flat Bench:
1x30 - 95
1x5 - 135
1x3 - 135
Tri Extensions:
1x8 - 50
2x8 - 40
DB Shoulder Press:
3x10 - 20's
Chin up/ Pull up Circuit(http://www.t-nation.com/readArticle.do?id=459572):
1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
8) Rest for three minutes
9)Repeat

And here are my results:
Round 1:
1)19
2)10
3)5
4)4
Total:38
Round 2:
1)10
2)5
3)5
4)5
Total: 25

Jesus Harvey Christ. This session absolutely destroyed me. From the beginning to the very end, I had to fight to get every rep. I absolutely LOVE this program. I admit it, by the end of the circuit, I had tears in my eyes from the grueling endeavor. I feel great.

Jaybird88
08-14-2007, 11:47 AM
ME Upper
---------
Bench:
1x8 - 95
1x5 - 115
1x1 - 135
1x1 - 145
1x5 - 155
DB Incline Press:
3x8 - 45's
Bent BB Row:
3x10 - 135
Rear DB Flies:
3x12 - 25's
Russian Twists:
1x12 - 35
2z12 - 45
1x12 - 70

Little Ab work.

Good night. Bench flew up. Seems we are on to something with this Westside mess. :)

redFury
08-14-2007, 07:34 PM
Good to hear you are liking west side so far! your lifts have been looking good lately

Coke
08-15-2007, 05:44 AM
Nice job bro, doing very well with the new program.

Jaybird88
08-15-2007, 11:52 AM
Yesterday...

ME Lower
---------
Deads:
1x8 - 135
1x3 - 185
1x1 - 215
1x1 - 235
1x1 - 255
1x3 - 275
1x5 - 285(PR)
Front Squats:
1x10 - 115
1x10 - 125(PR)
1x10 - 135(PR)
Good Mornings:
3x8 - 135

Good session. Last sets of deads were grinders, but I got them. Session seemed really short, so I might be missing something. Anyways, good day!

Jaybird88
08-18-2007, 07:34 AM
Repetition Upper
---------------
Bench:
1x30 - 95
1x7 - 135
1x4 -135
DB Shoulder Press:
3x10 - 20's
Tricep Extensions:
3x8 - 46
Chin up/ Pull up Circuit(http://www.t-nation.com/readArticle.do?id=459572):
1) Wide-grip pull-ups, as many reps as possible
2) Rest for ten seconds
3) Medium-grip pull-ups, as many reps as possible
4) Rest for ten seconds
5) Medium-grip chin-ups, as many reps as possible
6) Rest for ten seconds
7) Narrow-grip chin-ups, as many reps as possible
8) Rest for three minutes
9)Repeat

And here are my results:
Round 1:
1)25
2)7
3)6
4)4
Total: 42
Round 2:
1)14
2)6
3)6
4)4
Total: 30
----------
TOTAL:72

Progress is evident. Fun. Packin and movin to college today. WOO!

Coke
08-20-2007, 01:21 AM
Killer rounds with the pullups and chins.

redFury
08-21-2007, 07:50 AM
looks really intense man!! Keep us updated on ut too! Have some good fun down there alright?

TheLion
08-21-2007, 08:58 AM
where are you going to college?