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View Full Version : Jared's Baptism through Fire (aka journal)



jroddy3
05-03-2007, 09:39 PM
Ok, so I have been a member here for a few weeks and reading other peoples' journals has been helpful, but I figure it is about time to start my own.

I am in the final few days of my first year in college at the University of Tennessee at Knoxville and I love it here (GO VOLS!). Our weight training facility is one of the best on a college campus in the U.S. AND our campus is huge (roughly the size of my hometown) so we walk everywhere. So needless to say I have EASILY kept off the dreaded freshman 15.

I have been regularly working out for a little over two years now and I have been dieting for the latter of the two. I recently added cardiovascular training to my workouts in early January 07, so my endurance has sky rocketed and my fat percentage has dropped considerably. I am also an avid user of supplements (protein, occasional nitric oxide, etc.), but nothing to insane. Just enough to repair my muscles so I can hit the gym a good 5-6 days a week without injury. But like all serious lifters, the pain is never ending but ALWAYS worth it. "Baptism through the fires of un-yielding resolve"!

So starting around 5-9-07 I will be posting my work-outs, cardiovascular training, and of course nutrition. Anyone's help and input will be GREATLY appreciated. So in advance, thanks everyone.

Jaybird88
05-13-2007, 11:52 AM
Start posting, butt humper.

jroddy3
09-17-2007, 02:06 PM
Ok, seriously. This time I am really starting it up. Today is Monday, 9-17-07. I am really starting the journal today. I should be hittin the gym at about 5:00 and I will be done around 7:30, so my first post will probably hit at about 9:00. Tonight is chest and triceps, so as they say, it's time to get the show on the road.

Jaybird88
09-17-2007, 02:50 PM
Good bitch. Cya there. Oh wait, you are right next to me. Bitch.

jroddy3
09-17-2007, 07:22 PM
Ok here is my first logged work-out. It was all dumbell chest day. And for those of you that notice that some of the barbell weight is kind of weird, our barbells are 55lbs, not the standard 45lbs. Kinda weird, but I just go with it.

Chest:
- Flat Dumbell Press:
1x10 - 60's
1x10 - 70's
1x8 - 80's
1x6 - 90's
1x3 - 95's
- Incline Dumbell Press:
1x10 - 50's
1x10 - 60's
1x8 - 70's
1x4 - 75's
- Decline Dumbell Press:
1x10 - 50's
1x10 - 60's
1x8 - 70's
- Barbell EXTREMLY SLOW bench:
1x10 - 145lbs
1x8 - 165lbs
1x7 - 185lbs
- Vertical Chest Machine Press:
1x10 - 160lbs
1x10 - 200lbs
1x8 - 240lbs
1x1 - 300

Triceps:
- Close Grip Bench
1x10 - 105lbs
1x8 - 145lbs
1x6 - 145lbs

- Reverse Grip Bench
1x8 - 105lbs
1x6 - 145lbs

- Dips
1x10
1x10 - 45lbs
1x6 - 45lbs

- Cable Pull downs
1x10 - 50lbs
1x10 - 60lbs
1x10 - 70lbs

Stomach:
- Suspended leg lifts
1x20
1x30
1x30

- Side Pulls
1x10 on each side - 45lbs
1x10 on each side - 45lbs
1x10 on each side - 45lbs

- Decline Sit-Ups
1x20
1x30
1x40

If anyone has any suggestions for oblique exercises, I would be very grateful. The only ones that I really know of are side pulls.

TJ2389
09-17-2007, 07:52 PM
good variation

jroddy3
09-18-2007, 10:49 AM
Thanks

jroddy3
09-18-2007, 08:00 PM
Back
Bent over Barbell Rows:
1x10 - 105lbs
1x10 - 125lbs
1x8 - 155lbs
1x6 - 175lbs
1x8 - 155lbs
Wide Grip Pull-Ups:
1x5
1x5
1x8
1x8
Dead Lifts:
1x10 - 145lbs
1x8 - 235lbs
1x3 - 325lbs
1x1 - 345lbs
Cable Wide Grip Pull Downs (Behind Head):
1x10 - 108lbs
1x10 - 120lbs
1x8 - 132lbs
1x5 - 144lbs
1x3 - 156lbs
Cable Wide Grip Pull Downs:
1x10 - 120lbs
1x8 - 132lbs
1x6 - 144lbs

Biceps
Seated Dumbell Curls:
1x12 - 30lbs
1x12 - 35lbs
1x10 - 40lbs
1x6 - 45lbs
Standing Dumbell Curls:
1x12 - 30lbs
1x10 - 35lbs
1x10 - 40lbs
Standing Barbell Curls:
1x10 - 75lbs
1x10 - 95lbs
1x8 - 115lbs

Stomach
Weighted Leg lifts:
1x30 - 20lbs
1x30 - 20lbs
1x20 - 50lbs
1x20 - 50lbs
Decilne Sit-Ups:
1x20
1x20
1x20
Decline oblique twists (weighted)
1x20 - 25lbs
1x20 - 25lbs
1x20 - 25lbs

Cardio: Ran for 15 minutes (1.2 miles)

And here is day two, very happy with my high dead lift today. There were some monster olympic lifters on the rack next to me so I had to try to keep up lol. Thanks for the comments, any input or suggestions is always appreciated.

jroddy3
09-19-2007, 11:36 AM
Ok, I just realized that I didn't really explain my workout style. I'm kind of in the middle of a bodybuilding and powerlifter. I am just recently over the last couple of months getting into powerlifting and olympic style exercises, and so far I'm lovin them (Even the excruciating soreness felt the next couple of days). I try to do cardio 2 or 3 times a week, and that usually comprises of running for about 20 min. Oh yeah, my dead lifts have drastically shot down from my old max because I hurt my back last year so I had to stop doing them for several months. So any tips on bringing that back up as quickly as possible would be great.

I work out usually 4 days a week, maybe sometimes 5, but usually 4. Here is my usual schedule:
Monday: Chest, Triceps, and Stomach
Tuesday: Back, Biceps, and Stomach
Wednesday: Off Day, Sometimes Stomach or cardio
Thursday: Shoulders, Stomach
Friday: Legs, Stomach

I try to throw in Cardio on a few of those, but it is different every week. And I also work core (stomach) every workout. But there is my usual schedule.

jroddy3
09-20-2007, 06:25 PM
Shoulders
Behind the head standing barbell shoulder press:
1x10 - 75lbs
1x10 - 105lbs
1x8 - 115lbs
1x4 - 145lbs
1x8 - 105lbs
Standing barbell shoulder press:
1x10 - 105lbs
1x8 - 145lbs
1x4 - 165lbs
1x6 - 145lbs
Sitting dumbbell press (with no back support):
1x10 - 40lbs
1x7 - 45lbs
1x4 - 45lbs
Standing dumbbell press (one hand):
1x10 - 30lbs
1x10 - 35lbs
1x8 - 40lbs
Dumbbell Shoulder flies:
1x10 - 30lbs
1x10 - 35lbs
1x10 - 40lbs
Front Shoulder Raises:
1x10 - 30lbs
1x10 - 35lbs
1x8 - 50lbs
Barbell Shrugs:
1x10 - 145lbs
1x10 - 235lbs
1x6 - 325lbs
1x12 - 235lbs

Stomach:
Suspended Leg Raises:
1x20
1x30
1x30
Oblique Side Pulls (with weight):
1x10 - 45lbs
1x15 - 45lbs
1x15 - 45lbs
1x15 - 45lbs
Gut Busters:
1x20
1x10 (slow)
1x10 (slow)

TJ2389
09-20-2007, 06:34 PM
One question, how are your shoulders feeling :)?

Coke
09-21-2007, 05:08 AM
Killer shoulder and ab session, ridiculous volume.

jroddy3
09-21-2007, 07:54 PM
TJ - Thanks for droppin in bro, and yes, they hurt quite a bit after that session. But a good hurt.
Cocoa - Thanks for the encouragement man, I try to keep the sets high to build muscular endurance.

Legs:
Front Squats:
1x10 - 105lbs
1x10 - 155lbs
1x8 - 175lbs
1x6 - 205lbs
1x1 - 235lbs PR!
Squats:
1x10 - 145lbs
1x8 - 235lbs
1x4 - 325lbs
1x8 - 235lbs
1x4 - 235lbs
Good Mornings:
1x10 - 145lbs
1x10 - 145lbs
1x8 - 165lbs
Bent Over Calf Raises:
1x10 - 320lbs
1x10 - 360lbs
1x10 - 400lbs
Standing Calf Raises:
1x10 - 208lbs
1x10 - 232lbs
1x10 - 256lbs
Stomach:
Weighted Leg Lifts:
1x20 - 20lbs
1x20 - 50lbs
1x20 - 60lbs
Decline Sit-Ups:
1x20
1x25
1x30

Fantastic work out tonight. Got a PR on front squats, and tonight was my first night really doing good mornings, and I'm very happy with them. My legs are burnin so I know it was a good work out.

Lones Green
09-22-2007, 02:42 PM
good to see ANOTHER person from knoxville posting.

Coke
09-23-2007, 10:32 AM
Great lower body day man.

jroddy3
09-24-2007, 12:50 PM
lonesXedge - Thanks for droppin by man, and yeah, you got two other Knoxville boys on here that I know of including myself. You should join our group, "TN TerrorSquad".
Cocoa - Thanks bro, your encouragement is always appreciated.

This workout was completly form orientated so my weight was a little low. I'm starting to try to focus on getting perfect reps and form, every rep. And every set was done slowly, no bouncing here fellas.

Chest:
Bench Press:
1x10 - 145lbs
1x8 - 195lbs
1x4 - 235lbs
1x1 - 255lbs
1x8 - 195lbs
1x8 - 195lbs
Incline Bench Press:
1x10 - 125lbs
1x8 - 145lbs
1x6 - 165lbs
1x2 - 185lbs
1x8 - 145lbs
Decline Bench Press:
1x10 - 145lbs
1x8 - 195lbs
1x4 - 235lbs
1x3 - 255lbs
1x8 - 195lbs
Machine Chest Flies:
1x10 - 140lbs
1x10 - 160lbs
1x8 - 180lbs
1x8 - 200lbs

Triceps
Close Grip Bench Press:
1x10 - 125lbs
1x8 - 145lbs
1x6 - 165lbs
Skull Crushers:
1x10 - 45lbs
1x10 - 75lbs
1x8 - 95lbs
One handed Dumbell Tricep Drops (Standing):
1x10 - 20lbs
1x10 - 20lbs
1x8 - 20lbs
One handed Cable Pull-Downs:
1x10 - 15lbs
1x10 - 20lbs
1x8 - 25lbs
Two handed Cable Pull-Downs:
1x10 - 50lbs
1x10 - 60lbs
1x8 - 70lbs

Stomach:
Suspended Leg Lifts:
1x20
1x30
1x40
Oblique Pulls (weighted):
1x10 - 45lbs
1x15 - 45lbs
1x15 - 45lbs
Decline Sit-Ups:
1x20
1x20
1x30
1x30

Pretty happy with it overall, the slow form-focused bench presses were great. I can already tell I will feel them tommorow. I had to go early today because.............. well.................. ok I'll admit it, I'm getting Halo 3 tonight at 12:00a.m. like millions of other people. But I got my workout in and that is all that counts. Any comments or suggestions are ALWAYS appreciated fellas.

Coke
09-25-2007, 05:37 AM
Nice numbers dude and great stamina to boot.

jroddy3
09-25-2007, 07:28 PM
Cocoa: Thanks for droppin in man.

Today was another form oriented workout. I'm trying a know grip out on deads, so hopefully it will help me out some.

Back
Wide Grip Pull Ups:
1x10
1x8
1x8
1x8
Bent over Barbell Rows:
1x10 - 95lbs
1x8 - 115lbs
1x6 - 145lbs
1x4 - 165lbs
1x3 - 185lbs PR!
Dead Lifts:
1x10 - 145lbs
1x8 - 235lbs
1x4 - 325lbs
1x1 - 355lbs
1x8 - 235lbs
Wide Grip Behind Head Cable Pull Downs:
1x10 - 108lbs
1x10 - 120lbs
1x8 - 132lbs
1x6 - 144lbs
1x4 - 156lbs
Wide Grip Cable Pull Downs:
1x10 - 108lbs
1x10 - 120lbs
1x10 - 132lbs
1x6 - 156lbs
Bent Over Dumbell Rows:
1x10 - 30lbs
1x10 - 40lbs
1x10 - 50lbs

Biceps
Barbell Curls:
1x10 - 75lbs
1x10 - 95lbs
1x8 - 115lbs
Dumbell Curls:
1x8 - 27.5lbs
1x8 - 30lbs
1x8 - 35lbs

Stomach
Weighted Leg Lifts (slow):
1x40 - 20lbs
1x20 - 50lbs
1x20 - 50lbs
Sit-Ups:
1x20
1x20
1x20

Pretty good workout. Tried a few new grips on some of the heavier exercises, I think that once I practice them some they will help me out a lot. Long day, school kick my ass, so I guess it is about time to study. *sighs*

Coke
09-26-2007, 05:43 AM
TN TerrorSquad, lol - :D...that's super you guys are all from the same area and may hook up for workouts.

Solid effort bro, keep it up.

jroddy3
09-29-2007, 09:59 AM
Cocoa - Yeah man, we got a group going. Don't know how it's gonna turn out, but who knows. Too bad you're not from around here or you could join up!

Ok, here is the next workout. It's up a little late. But here it is.

Shoulders
Behind the head Standing Barbell Military Press:
1x10 - 105lbs
1x10 - 125lbs
1x8 - 145lbs
1x6 - 155lbs
Standing Barbell Military Press:
1x10 - 105lbs
1x10 - 125lbs
1x8 - 145lbs
1x4 - 155lbs
Barbell Shoulder Shrugs:
1x20 - 145lbs
1x10 - 235lbs
1x6 - 325lbs
1x4 - 365lbs
1x10 - 235lbs
One Arm Dumbell Shoulder Press:
1x10 - 30lbs
1x10 - 35lbs
1x8 - 40lbs
Shoulder Flies:
1x10 - 30lbs
1x10 - 35lbs
1x10 - 40lbs

Stomach
Suspended Leg Lifts:
3x20
Oblique Pulls (weighted):
3x10 - 45lbs
Sit-Ups:
1x20
1x30
1x30

jroddy3
09-29-2007, 10:19 AM
Legs
Front Squats:
1x10 - 105lbs
1x10 - 155lbs
1x8 - 175lbs
1x2 - 195lbs
Wide Grip Pull-Ups (just felt like doin some):
1x10
1x10
1x10
Squats:
1x10 - 145lbs
1x10 - 235lbs
1x6 - 285lbs
1x2 - 325lbs
Good Mornings:
1x10 - 145lbs
1x10 - 165lbs
1x8 - 165lbs

Stomach
Sit-Ups:
3x20

This workout was a little weak compared to the usual. But I was having a VERY bad day, so I just got in there and did what needed to be done. You know, one of those days that weird bad things happen to you that you never saw coming, but oh well. And I had a little birthday celebration to hit up (my birthday is 9-29) with some of my close friends, so I wanted to get outta there. But here it is, any feedback and suggestions would be highly appreciated as always.

Coke
09-30-2007, 10:04 AM
:birthday:

Fine training for the shoulders, legs and abs guy.

jroddy3
09-30-2007, 09:13 PM
Cocoa: As always, thanks for droppin in broski.

Well I have been doing my homework today for exactly 10.5 hours (literally, no joke. I have been doing homework all damn day). So good job Jared.

This week, I plan on absolutly rocking the gym and killing it every workout. I have a keg party at my place this Friday, Georgia game on Saturday, and hittin a huge DJ party Saturday night. So an intense workout week is exactly what I have to do.

I have taken care of almost all of my homework and studying today so there will be no excuse to cut a workout short. Tommorow is Chest, Triceps, and Stomach, and I do believe I will be maxing my Flat Dumbell Press. Goin for 100lbs in each hand boys. At my old gym I could get 110llbs in each hand, but the weights in this gym are much bulkier and inconvienient, so I'm having trouble pushing up the same weight. So we will see how I do. My diet tommorow is completly focused on keeping my energy up so I can sustain a long, arduous workout. We'll see how it goes.

jroddy3
10-01-2007, 01:49 PM
This workout, was a bad mutha ****** workout. This week was all dumbell week for chest. That about sums it up.

Chest
Flat Dumbell Press:
1x10 - 60
1x8 - 80
1x4 - 100
1x6 - 85
1x7 - 80
Incline Dumbell Press:
1x10 - 50
1x8 - 60
1x7 - 70
1x3 - 80
1x6 - 60
Decline Dumbell Press:
1x10 - 50
1x10 - 60
1x8 - 70
Standing Decline Cable Flies:
1x10 - 24
1x10 - 48
1x8 - 60
Standing Incline Cable Flies:
1x10 - 24
1x10 - 48
1x6 - 60
Standing Flat Cable Flies
1x10 - 24
1x10 - 48
1x8 - 60
1x5 - 72

Triceps
Dips:
1x10
1x10
1x10
One Arm Cable Pull downs (Reverse Grip):
1x10 - 10
1x10 - 15
1x10 - 20
1x10 - 25
Skull Crushers:
1x10 - 50
1x10 - 80
1x4 - 120
1x8 - 100
One Arm Dumbell Drops:
1x10 - 20
1x10 - 22.5
1x10 - 25
1x10 - 27.5

Stomach (GREAT WORKOUT)
Leg Lifts (Weighted):
1x40 - 20
1x20 - 50
1x20 - 50
1x10 - 70
1x20 - 20 (slow)
Suspended Leg Lifts:
1x20
1x30
1x40
Oblique Pulls (Weighted):
1x10 - 45
1x10 - 45
1x15 - 45
1x15 - 45
1x20 - 45
Decline Sit-Ups:
1x20
1x30
1x30

Fantastic Workout. I feel like I really got something done today. This is gonna be a good week.

Lones Green
10-01-2007, 03:02 PM
good to see you're having a good week with the iron, those are some monster presses. i was gonna start flipping cars if UT lost to arkansas st, whats your prediction for georgia?

Coke
10-02-2007, 05:44 AM
Ace session man...you have an awesome weekend coming up.

jroddy3
10-02-2007, 03:13 PM
Lones - Well brotha, after our less than extraordinary season so far, I'm not sure. I'm still dedicating my every being for us of course, but I'm losing faith in our boys this year.

Cocoa - Yes I do, I'm already very sore from that ridiculous chest workout, but nothing will stop me this week.

In about an hour and a half I have my pull/back workout. I'm pre-planning the entire routine right now, not to mention a hand full of goals I would be ecstatic to meet today. I had a racquetball match earlier though (won it!), so my body is already fatigued unfortunately.

But I am hell-bent on perfection today, so I will have a monster workout tonight or I will die trying. Wish me luck......

Lones Green
10-02-2007, 05:40 PM
the georgia game is always fun, georgia fans are dicks. but i have to say, i think georgia is gonna take it.

jroddy3
10-02-2007, 07:35 PM
Ok, this workout was one of the best I have had in a LONG time.

Back
Dead-Lifts:
1x10 - 145
1x8 - 235
1x3 - 325
1x1 - 375
1x1 - 385!!!!!!!!!!!!!
1x5 - 325
Bent Over Barbell Rows:
1x8 - 145
1x6 - 165
1x4 - 195
1x3 - 215
Wide Grip Pull Ups:
1x10
1x10
1x8
1x8
Bent Over Dumbell Rows:
1x10 - 30
1x10 - 40
1x10 - 50
1x10 - 60
Wide Grip Cable Pull downs (behind head):
1x10 - 108
1x10 - 132
1x6 - 156

Biceps
Standing Dumbell Curls:
1x10 - 25
1x10 - 30
1x10 - 35
1x8 - 40
Standing Dumbell Hammer Curls:
1x10 - 25
1x10 - 25
1x8 - 30
1x6 - 35
One Hand Cable Curls:
1x10 - 20
1x10 - 30
1x10 - 40
1x10 - 50
1x8 - 60

Stomach
Sit-Ups:
2x20
Oblique Twists (weighted):
2x20 - 35

Great Workout. VERY happy about my deadlift max today, it is definitely sky rocketing back up to where it was before my back injury. I only used straps for the two high 1 rep weights, everything else was completly raw. In 3-4 weeks I plan on hitting 400lbs again. Hopefully I will be able to. If anyone has any suggestions on raising your DL weight then I would love to hear them.

Lones Green
10-03-2007, 03:45 AM
nice deads dude!

Coke
10-04-2007, 05:30 AM
Great deads and back work in general, nice curls and abs training as well bro.

jroddy3
10-04-2007, 07:55 PM
lones - Thanks brotha!

Cocoa - Thanks for the encouragment Coke, always appreciated!

Tonight was the third amazing workout this week. But you be the judge. Oh yeah, and I'm using a new logging format.

The first number is the weight, second is reps.

Shoulders
Barbell Shoulder Shrugs:
145 - 10
235 - 10
325 - 10
375 - 8
415 - 8
325 - 8
Standing Barbell Military Press:
145 - 10
165 - 8
175 - 6
165 - 8
Standing Behind the head Military Press:
105 - 10
125 - 8
145 - 6
145 - 4
One Arm Dumbell Press (Standing):
20 - 10
25 - 10
30 - 10
35 - 10
40 - 10
Dumbell Shoulder Flies:(SUPERSET)
25 - 10
30 - 10
35 - 10
Forward Dumbell Raises:(SUPERSET)
25 - 10
30 - 10
35 - 10

Stomach
Weighted leg lifts:
20 - 50
20 - 50
50 - 20
50 - 20
Oblique Pulls (Weighted):
45 - 10
45 - 15
45 - 15
Decline Sit-Ups:
0 - 20
0 - 20
0 - 20

Another great workout for the books fellas.

Lones Green
10-04-2007, 08:27 PM
nice millies, unless i do push press i dont think i could do that much, haha. nice week bro.

Coke
10-05-2007, 05:35 AM
Fine numbers on everything, lots of shoulder pressing in the mix.

jroddy3
10-05-2007, 06:45 PM
Lones - Thanks man, I try to stand up when I do my military press for more of a full body shoulder work out.

Cocoa - Thanks brotha, my shoulders are KILLIN me today.

My workout was kind of below par tonight, I was exhausted after a three hour chemistry lab tonight, but I still got the important stuff in. In my defense, these were olympic reps. So I had someone tellin me when to come back up, and that made them much more difficult than they look.

Legs
Front Squats:
105 - 10
145 - 10
195 - 4
235 - 1
Back Squats:
145 - 10
195 - 8
235 - 6
285 - 4
Calves:
300 - 10
340 - 10
400 - 10

Coke
10-06-2007, 08:48 AM
Paying the cost with the school work and lifting dude.

jroddy3
10-08-2007, 06:59 AM
Cocoa - Yeah dude, sometimes it is really hard to find the balance. But it's a neccessary evil.

Ok, today is barbell chest and triceps, and I have to say I'm excited. There could be a flat bench max today, hell maybe even an incline max. You never know

It is UT's fall break this thursday and friday, so odds are I will not be working out any on those two days. So we all know what that means, I have to KILL it mon-wed. Seeing as how I've probably drunk several gallons of alcohol this weekend (GO DIE GEORGIA, VOLS RULE FOREVER BABY!!), I really really do need to work hard. But we'll see how it goes, the workout should be up around 6:00 fellas, peace.

jroddy3
10-09-2007, 01:15 PM
Chest
Bench Press:
1x10 - 145
1x6 - 195
1x3 - 235
1x2 - 255
1x1 - 265
1x6 - 235
Incline Bench Press:
1x10 - 105
1x8 - 145
1x6 - 165
1x2 - 185
1x4 - 165
Decline Bench Press:
1x10 - 145
1x8 - 195
1x5 - 235
1x4 - 255
1x1 - 275
1x4 - 215
Incline Dumbell Flies:
1x10 - 20
1x10 - 30
1x8 - 40
1x8 - 50
1x6 - 60
Decline Cable Flies:
1x10 - 36
1x10 - 48
1x8 - 60
Flat Cable Flies:
1x10 - 36
1x10 - 48
1x8 - 60

Triceps:
Close Grip Bench:
1x10 - 105
1x8 - 145
1x4 - 165
Skull Crushers:
1x10 - 55
1x10 - 85
1x8 - 105
1x8 - 85
One Arm Dumbell Drops:
1x10 - 20
1x10 - 25
1x8 - 30
1x8 - 30
Underhand Grip Cable Pull-Downs:
1x10 - 40
1x10 - 50
1x10 - 60
1x10 - 70

Stomach
Weighted Leg Lifts:
1x50 - 20
1x50 - 20
1x20 - 50
1x20 - 50
Suspended Leg Lifts:
3x20
Oblique Pulls (weighted):
1x10 - 45
1x15 - 45
1x15 - 45
Sit-Ups:
2x20

Pretty good workout, I hadn't eaten much so I was a little lacking on energy. The stomach workout KILLED me, It was probably the best thing I did. I know a lot of you boys on this site are just going for powerlifting and strength, But I love having a powerful stomach (not to mention a six-pack :-) ). So I gotta keep it up.

But overall a pretty good workout, my next one should be great. Back and Biceps, on of my favorites. I plan on killin bent over barbell rows.

P.S. If anyone has any tips on raising a bench decently quick, I would LOVE TO HEAR THEM! Thanks fellas.

jroddy3
10-09-2007, 09:02 PM
Back
Bent over Barbell Rows:
1x10 - 105
1x10 - 145
1x8 - 195
1x6 - 165
Wide Grip Pull Ups:
4x10
Dead Lifts:
1x10 - 145
1x6 - 235
1x3 - 325
1x1 - 375
1x2 - 325
Bent Over Dumbell Rows:
1x10 - 60
1x10 - 70
1x8 - 80
1x6 - 85
Cable Lat Pull Downs (behind head):
1x10 - 108
1x8 - 132
1x6 - 156
1x3 - 180

Biceps
Barbell Curls:
1x10 - 55
1x10 - 75
1x8 - 105
1x4 - 125
Dumbell Curls:
1x10 - 25
1x8 - 30
1x8 - 35
Dumbell Hammer Curls:
1x10 - 25
1x10 - 30
1x10 - 35
1x8 - 40

Stomach
3x20 - 30

Lones Green
10-10-2007, 03:40 AM
nice deads and rows dude.

Coke
10-10-2007, 05:46 AM
Solid back-to-back training days Jared.

jroddy3
10-10-2007, 11:50 AM
Lones:Thanks man
Cocoa: Thanks Coke, I am so sore today.

Legs
Squats:
1x10 - 145
1x8 - 235
1x2 - 325
1x2 - 325
1x6 - 235
Front Squats:
1x10 - 145
1x10 - 195
1x4 - 235
Good Mornings:
3x10 - 145
Standing Calf Raises:
1x10 - 200
1x10 - 220
1x10 - 240
Bent Over Calf Raises:
1x10 - 300
1x10 - 340
1x10 - 400

Cardio - 12 minutes of a fast paced run, I think I was running about a 7 minute mile the entire time.

This will be my last workout for 4 days. My college's Fall Break is this Thursday and Friday, and I will be taking them with the addition of the weekend off to give my body some much needed resting time. Maybe a little cardio and push-ups here and there, but nothing that will warrant a post.

But as I said before, if anyone has any ideas or techniques on how to quickly raise flat bench I would love to here them.

Coke
10-11-2007, 05:24 AM
The only way to raise up on anything is to keep on it, whatever it is - benching twice per week may help do the trick though...much props to you on the leg session.

jroddy3
10-16-2007, 01:39 PM
Cocoa - Thanks man. I'm tryin to push through my barrier to get my bench up, but I'm having trouble. I'm going to try a form change, think that could do it.

Chest
Flat Dumbell Chest:
1x10 - 60
1x8 - 80
1x5 - 100
1x4 - 80
1x5 - 90
Incline Dumbell Chest:
1x10 - 50
1x10 - 60
1x6 - 70
1x4 - 70
Decline Dumbell Chest:
1x10 - 50
1x8 - 60
1x4 - 70
Flat Cable Flies:
1x10 - 48
1x10 - 60
Incline Cable Flies:
1x10 - 48
1x8 - 60
Decline Cable Flies:
1x10 - 48
1x10 - 60

Triceps
One Handed Dumbell Drop:
1x10 - 20
1x10 - 22.5
1x10 - 25
1x10 - 27.5
Skull Crushers:
1x10 - 50
1x10 - 80
1x10 - 100
Reverse Grip Cable Pull Downs:
1x10 - 40
1x10 - 50
1x10 - 60
1x10 - 70

Stomach
Weighted Leg Lifts:
1x60 - 20
1x60 - 20
1x20 - 50
Suspended Leg Lifts:
3x20
Oblique Pulls (weighted):
1x10 - 45
1x15 - 45
1x15 - 45

Cardio - 10 minutes at a steady pace, 1 mile.

Coke
10-17-2007, 05:27 AM
Doing good in here big J.

jroddy3
10-17-2007, 11:39 AM
Cocoa - Thanks man, this workout is one we both will be proud of.

Back
Wide Grip Pull-Ups:
3x10
Bent over barbell rows:
1x10 - 105
1x8 - 145
1x8 - 195
1x6 - 195
Deadlifts:
1x10 - 145
1x6 - 235
1x1 - 325
1x1 - 375
1x1 - 390 PR!
Behind the head wide grip Cable Pull downs:
1x10 - 108
1x10 - 132
1x8 - 156
1x4 - 180
Wide grip Cable Pull downs:
1x10 - 132
1x10 - 156
1x8 - 180
1x4 - 192
Bent over Dumbell Rows:
1x10 - 60
1x10 - 70
1x8 - 80

Biceps:
Barbell Curls:
1x10 - 75
1x8 - 105
1x4 - 125
Dumbell Curls:
1x10 - 30
1x6 - 40
1x3 - 50
Hammer Dumbell Curls:
1x10 - 40
1x8 - 50
Curl Bar Preacher Curls:
3x6 - 80

Stomach
Sit-Ups
3x30

DEADLIFT PR, HELLZ YEAH!!! I plan on getting 400 in about 3 weeks, hopefully if all goes as planned.

Lones Green
10-17-2007, 12:29 PM
nice deads dude!

Coke
10-18-2007, 05:42 AM
Super stuff bro, really stepping to it - :thumbup:

jroddy3
10-19-2007, 01:09 PM
Lones/Cocoa - Thanks fellas, it's been a good week!

Shoulders
Behind the Head standing military press:
1x10 - 105
1x8 - 125
1x6 - 145
1x5 - 155
1x4 - 155
Standing military press:
1x10 - 105
1x8 - 145
1x6 - 165
1x5 - 145
Barbell Shrugs:
1x10 - 145
1x10 - 235
1x8 - 325
1x4 - 415
1x10 - 325
Standing One hand Dumbell Shoulder Press:
1x10 - 20
1x10 - 30
1x10 - 40
1x6 - 50
Shoulder Flies:
1x10 - 25
1x10 - 30
1x8 - 35
1x6 - 40
Forward Shoulder Raises:
1x10 - 25
1x10 - 30
1x8 - 35

Stomach
Suspended Leg Lifts:
1x20
1x25
1x30
Weighted Oblique Pulls:
1x10 - 45
1x15 - 45
1x20 - 45
Gut Busters while holding weight:
1x10
1x15
1x20

Coke
10-20-2007, 01:19 PM
Fine sets for the shoulders and abs man.

jroddy3
10-20-2007, 07:41 PM
Cocoa - Thanks bro

Legs
Front Squats:
1x10 - 105
1x10 - 145
1x6 - 195
1x1 - 235
1x1 - 255 (PR!)
Squats:
1x10 - 145
1x6 - 235
1x4 - 285
1x8 - 165
Leg Curls:
1x10 - 80
1x10 - 90
1x10 - 100
Bent over Calve Raises:
1x10 - 300
1x10 - 340
1x20 - 400
Standing Calve Raises:
1x10 - 140
1x10 - 160
1x10 - 180

Stomach
Weighted Leg lifts:
3x20 - 20
Sit-Ups:
3x20

Coke
10-21-2007, 09:32 AM
Nice PR with the front squats, good job overall.

jroddy3
10-22-2007, 07:34 PM
Cocoa - thanks big man, my front squats have skyrocketed over the last few weeks.

Chest
Bench Press:
1x10 - 145
1x8 - 195
1x4 - 235
1x1 - 255
1x1 - 265
1x5 - 235
1x4 - 235
Incline Bench Press:
1x10 - 145
1x6 - 165
1x4 - 175
1x8 - 155
1x6 - 155
Decline Bench Press:
1x10 - 145
1x8 - 195
1x6 - 235
1x3 - 255
1x5 - 215
Incline Dumbell flies:
1x10 - 30
1x10 - 40
1x10 - 50
1x10 - 40
Vertical Chest Press Machine:
1x10 - 120
1x10 - 140
1x8 - 160
1x4 - 180

Triceps
Close Grip Bench:
1x10 - 105
1x8 - 145
1x6 - 195
Dips:
1x10
1x10 - 25
1x8 - 45
1x7 - 45
Over the head one arm dumbell drops:
1x10 - 20
1x10 - 22.5
1x10 - 25
1x8 - 30
Reverse Grip Cable Pull Downs:
1x10 - 40
1x10 - 50
1x10 - 60
1x10 - 70

Stomach
Weighted Leg Lifts:
1x80 - 20
1x60 - 20
1x20 - 50
1x20 - 50
Suspended Leg Lifts:
1x20
1x30
1x40
Oblique Pulls:
1x10
1x15
1x20
Crunch Machine:
1x10 - 120
1x10 - 140
1x10 - 180

- 25 minutes of cardio, ran a little over 2 miles

Coke
10-23-2007, 05:55 AM
Great job throughout man...will be terrorizing for sure at this rate, lol.

Jaybird88
11-04-2007, 06:51 PM
Post, **** head! Bless us with your numbers!