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jtteg_x
05-10-2007, 02:40 AM
i never done this before so ill give it a shot and try my best to keep this updated. current background stats as of 5/10/07:


Age: 21
Weight: 195lb give or take a pound
Height: 5'7"
Experience: 2 years
Style of training: PR's/powerlifting/getting big
Best bench: 275lb/315lb shirted
Best deadlift: 515lb sumo/475lb conventional
Best squat: 405lb paralell






05-07-2007 - 05-10-2007

monday (legs/lowerback):
-low box squat w/green bands 3 sets of 315lb x5
-conventional deadlifts 315x3, 365x5, 405x6
-rope pull throughs 3x max


tuesday (dedicated bench/tricep):
-2-board press with mini's. 5x5 w/medium grip.
-db bench 3x8
-db flys 3x10
-db pullovers 2x12
-tricep rope exstensions
-cable flys 2x12
-smith shrugs 3x10
-crunches 2x20

jtteg_x
05-11-2007, 12:14 AM
5/10/07

thursday (back/bicep):
-underhand bb rows 5x8
-db rows 3x8
-pull ups 3x6
-deadlifts with flexing lats (milos sarcev bbing style) 3x6
-lat pull downs 3x8
-close grip pulley 3x8
-minor ab work and few curl sets


i know my workout seems much longer than others, but my body responds to it well and has been working for me for 2 years.

jtteg_x
05-13-2007, 03:26 AM
saturday 5/13/07

shoulders:
-bb overhead press 3x6
-db raises (rear/side/front) 3x12
-upright rows 2x8
-cable pulley cross-overs 3x10



monday: i may attempt a +20lb pr on squat (wish me luck!)





edit: saturday is the 12th:windup:

jtteg_x
05-15-2007, 04:46 AM
monday 5/14/07

lowerbody:
-squats: worked up to a 1rm *+20lb PR!*
-sumo deadlifts: worked up to 2rm (felt lowerback strain after this)
-lightweight front squats 3x6
-abductor/adductor machine 2x15
-calf raises 3x12


2 weeks ago i pulled my left quad doing bb lunges. i tried doing no weight lunges and still feel very light pain in left quad. hence the reason why i wont be doing lunges till then.

jtteg_x
05-16-2007, 01:56 AM
tuesday 5/15/07

chest: felt like complete crap. i ate one meal that day so that could've been a factor.
flat bench: worked up to 1rm and finished with 225lbx5
decline bench: 3x8
incline bench: 2x6
chest press machine: 2x15

jtteg_x
05-17-2007, 02:43 AM
wednesday: 5/16/07.
weighed in at 192lb suprisingly

North
05-17-2007, 08:39 AM
Nice stuff, I like your dead and squat numbers, I wish mine were up there.

jtteg_x
05-19-2007, 09:25 PM
thanks, you'll be up there eventually.




Saturday 5/19/07
weighed in at 193lb in the morning, took a fat dump and weighed at 191.5lb


chest/arms:
-bb bench 5x6
-cg bench 3x7
-skullcrushers 3x8
-db flys/db bench/dips (2 sets of warm up using lightweight)
-weighed push-ups
-pull ups 3x max
-bicep low pulley 3x10

i orginally planned to do lowerbody but my hips were giving out too quick and called it a day.

jtteg_x
05-22-2007, 12:07 AM
5/21/07

Legs:
-Squats 4x3 then 1rm on 5th set
-sumo deadlifts 3x3 (lightweight). lowerback/hamstring in pain so i stopped
-knee extensions 3x12
-calve raises
-minor ab work

jtteg_x
05-23-2007, 01:13 AM
5/23/07

accessory/lightweight: just went to the gym to dick around basically and motivate a friend. oh yeah, and prey in the squat rack to piss off people like you (LOL i joke).
-medium grip bench press 3x5
-bicep curl
-leg press
-pull ups
-shoulder raises all around
-calves
-abs


no serious effort, just being another useless body in the gym today.

jtteg_x
05-25-2007, 02:48 AM
5/24/07

Thursday: bench/upper back/shoulders
-green band bench 3x5 *medium grip*
-bench press 3x3
-db rows 3x8
-rear delt raises 2x8
-alternate front delt raises 2x18
-upright rows 2x8
-db shrug, smith shrug and power shrugs

jtteg_x
05-27-2007, 04:12 AM
5/26/07
Saturday: lowerbody

-low box squats 3 sets (reps: 6,5,3)
-bb lunges 3 sets (12,8,6)
-pull-throughs 3x12
-leg press 3 sets (8,4,2)
-lightweight goodmornings
-knee extensions 2x12
-lightweight generic GHR

jtteg_x
05-29-2007, 11:03 PM
5/29/07
Tuesday: upperbody

-weighted dips 3x7
-bench 3x5
-shirted bench, 3 sets working up to 1rm, no PR :( (used most energy on reg bench/dips?)
-3" board press 3x3
-push press 3x6
-1 arm db press 2x6 (each arm)
-db bench 2x8
-low pulley curls 3x10
-pullups 3x5
-then dicked around with minor machine work

Chris Rodgers
05-29-2007, 11:10 PM
Hey man,

Why don't you start posting all the numbers from your workouts? Some of us would like to see the numbers you are throwing around and how you are progressing.

From the little I've seen, we seem to be very close in strength on some of those lifts.

What type of equipment do you lift in?

jtteg_x
05-30-2007, 03:49 AM
ill start doing that then. im using a regular fit titan f6 and have a metal IPF squat suit comming soon.

jtteg_x
05-31-2007, 11:34 PM
5/31/07
Thurs: lowerbody/accessory

-Squat:
135lbx5
185lbx5
225lbx5
275lbx3
315lbx3
335lbx1
365lbx1
385lbx1
405lbx1
425lbx1
445lbx1 *20LB PR* (i had a 3 second pause at the middle half of the movement. right above the paralell line. will medium box squats help me here?)

-conventional deadlift:
135lbx5
225lbx3
315lbx3
365lbx2
405lbx2
455lbx1

db hammer curl:s 30lb 3x20 (alternate)
smith shrugs: 180lbx8, 270lbx8, 270lbx8 (how much does the smith bar weigh?)
seated 1 arm machine rows: 3x16 (alternate)
GM's off pins: 95lbx5, 135lbx5 (lightweight/form check)
CG seated cable pulley rows: 130lb 3x10



after my last deadlift set, my lowerback went in pain. specifically the left hand area nearby my left love handle. i think it might be due to overtraining my back, needing 1-2 week rest, and/or something is wrong. ill be visiting a doc if it doesnt feel better within 48hrs. ill be taking a 7 day vacation from lifting since i havent had one in couple months. so i wont be posting in my log cause talking about cardio and ab work is lame. plus, finals is comming up so i got more time to study =D

jtteg_x
06-06-2007, 01:52 AM
ok i lied and couldnt wait the last 2 days of the break. i read an article by lee priest where he said he wasnt a firm believer in taking long periods of time off from lifting but took days off when his body felt like it. which makes sense to some exempt.


6/5/07: chest/triceps
-dips; warmup with bw. 45lb+bw x6 (3 sets)
-bench; warm up, 135lbx8, 155lbx5, 185lbx5, 205lbx5, 225lbx3
-board presses; [3" board - 225lbx5/4.5" board - 275lbx4]
-cable pull downs 2x8
-2 sets of crunches

Clifford Gillmore
06-06-2007, 04:34 AM
Nice PR! I did some high box stuff the other week, and I ended up sqautting what I high boxed - I dunno what the story was, but it was a 40lbs PR.

Good work in here.

jtteg_x
06-06-2007, 11:12 PM
^nice. do u usually sit on the box for a split sec or just tap it with your arse?

Clifford Gillmore
06-07-2007, 12:25 AM
Sit back while keeping everything tight, sometimes over a second on the box.

jtteg_x
06-09-2007, 01:26 PM
6/7/07
Thurs: lowerbody

warmed up with ellipitcal(sp) for 3min.
-squats: 135lbx8, 135lbx5, 135lbx5, [warmup complete] 225lbx3, 275lbx3, 315lbx3, 335lbx3, 365lbx3, 385lbx2, 405lbx1, 365lbx5
-SLDLs: 135lbx8, 135lbx8
-GMs: bar x12, 95lbx8, [warm up complete] 135lbx6, 135lbx6, 185lbx4
-45 degree leg press: 3x5

jtteg_x
06-09-2007, 10:56 PM
6/9/07
saturday: bicep/tricep. havent had a big arm day in a long time

-bb curl 3x8 (wrist starts to hurt when i go heavier for some reason)
-decline skullcrushers 3x8
-tricep kickbacks 3x8 (each arm)
-seated db curl 3x8
-db hammer curl 2x16 (alternate)
-tricep pulley extensions 3x8
-bicep low pulley 3x8

jtteg_x
06-11-2007, 11:19 PM
6/11/07
Monday: lowerbody

tried my new squat suit but didnt work out cause i didnt put it on "properly". found out i had to pull it up my crotch as high as it gets. ill give it a go next time.

-squats: warmup, 275lbx3, 275lbx3, 315lbx3, 315lbx5, 365lbx5, 365lbx7
-bb lunges [alternate]: bar x10, 95lbx10, 135lbx8, 155lbx6, 185lbx6, 225lbx6
-pin pulls [slightly above knee height]: warmup, 275lbx5, 315lbx5, 365lbx5, 405lbx5, 455lbx5, 495lbx5
-1 arm seated rows [alternate]: 2x16
-low pulley cable pull-throughs: 3x12

jtteg_x
06-12-2007, 11:06 PM
6/12/07
Chest/Shoulders/Upper Lats:

-db bench: warmup, 65lbx8, 75lbx8, 80lbx6
-bench [milos sarcev bb style]: 95lbx12, 135lbx8, 155lbx8, 185lbx8, 185lbx7
-bb upright rows: 50lbx10, 70lbx8, 90lbx8, 100lbx8
-db incline bench: 2x8
-military press: barx10, 95lbx8, 105lbx6, 135lbx3, 135lbx3
-db front raises [alternate]: 25lbx18, 30lbx18, 30lbx18
-machine t-bar rows: 3x8
-bb shrugs: 185lbx8, 225lbx8, 225lbx8
-smith shrugs: 3x8
-pull ups [neutral grip]: bw x6, bw x10

jtteg_x
06-14-2007, 11:41 PM
6/14/07
Thurs: DE lowerbody

box squat w/green bands: 135lbx5, 225lbx5, 275lbx5, 315lbx8, 365lbx5, 405lbx7, 405lbx5. medium box places me 80 degrees when sat.
front squats: 135lbx8, 185lbx6, 225lbx4
bb calve raises: 3x10
smith calf raises: 3x12
seated bicep machine: 3x8
crunches: 3x21

jtteg_x
06-15-2007, 07:34 PM
6/15/07
Fri: bench/upperback

Bench: warmup, 185lbx5, 225lbx5, 245lbx4, 275lbx0 (my bench went down :()
3" board press: 275lbx3, 275lbx3
Shirted bench: 225lbx3 (feel for the shirt), 275lbx2, 295lbx2, 315lbx0
Shirted 3" board press: 315lbx2, 315lbx2
bb rows: 135lbx10, 185lbx8, 185lbx8, 185lbx8, 185lbx8
seated cable rows: 2x8
chinups: 2x6
pin pull deadlifts (overhand/wide grip bb milos sarcev style): 225lbx8, 315lbx8, 315lbx8

jtteg_x
06-18-2007, 11:56 PM
6/18/07
Monday: ME deadlift/back

SLDL: 135lbx8 (3 sets) <---gotta warm up the hammys!!
Conventional Deadlift: 135lbx5, 225lbx3, 315lbx3, 365lbx2, 405lbx2, 455lbx1, 475lbx1, 495lbx1, 515lbx1 **PR**
Sumo BB Rows (narrow overhand grip): 135lbx10, 185lbx8, 185lbx8, 185lbx8
BB Shrugs: 225lbx8, 275lbx8 [followed by Power Shrugs: 315lbx8, 315lbx8]
DB Shrugs: 80lbx8, 100lbx8, 100lbx8
DB Rows [alternate]: 80lbx16, 100lbx16, 100lbx20
Lat Pull-Down (front): 150lbx8, 180lbx8, 180lbx8



havent had a good back day in weeks. feeling great:strong:

jtteg_x
06-19-2007, 10:14 PM
6/19/07
Tuesday: Tricep/Shoulders


GC Decline Bench: 135lbx8, 185lbx8, 205lbx8
GC Bench: 95lbx8, 135lbx8, 185lbx8, 205lbx8, 205lbx7, 205lbx6
Dips: bw+45lb plate (3 sets of 8 reps)
DB Seated Press: 40lbx8, 65lbx8, 65lbx8
Push Press: 135lbx6, 135lbx5, 135lbx5 *minimal leg drive*
Decline Push-ups: bw+45lb (3 sets)

Cirino83
06-20-2007, 07:55 AM
Strong workouts going on in here. Def been checkin in.

jtteg_x
06-21-2007, 09:27 PM
^thanks.



6/21/07
Thursday: squat/bicep

Squat: 135lbx5, 135lbx5, 225lbx5, 275lbx3, 315lbx3, 335lbx3, 365lbx3, 405lbx1, 425lbx1, 455lbx1 **PR**, 465lbx0, 315lbx3
Then did 1 set of leg press and front squats; lightweight.
BB Curl: warmup, 40lbx8, 50lbx8, 60lbx8, 60lbx8
Low pulley curl: 3x10
Hip Adductor machine: 3x12


felt like complete crap after the PR, orginal plan was front squats and lunges but my lowerbody was fried. i did some bicep and called it a day. overall, im happy cause i hit a PR:whazzup:

jtteg_x
06-27-2007, 10:17 PM
not that anyone pays attention, but 1 board i use = .75". if anyone was curious..


Wednesday 6/27/07

Bench
raw bench: warmup, 205lbx5, 225lbx5 (5 sets)
3 board press: 275lbx3, 285lbx3, 285lbx3
floor press: 135lbx5, 205lbx5, 225lbx5 (3 sets)
3 sets of db curls
2 sets of hanging leg raises, crunches, and side bends.



im making new changes to my workouts after reading some great logs here. my goal is to concentrate on improving raw bench.

jtteg_x
06-29-2007, 12:40 AM
6/28/07 Thursday


DL/SQ
sumo deadlifts: 135lbx3, 225lbx5, 315lbx3, 365lbx3, 405lbx3, ---> working sets 455lbx5 (3 sets).
semi wide squats: 135lbx5, 185lbx5, 225lbx5, 245lbx5, ----> working sets 315lbx5, 315lbx9





edit: 3 sets on deadlifts NOT 5.

jtteg_x
06-30-2007, 10:29 PM
6/30/07 Saturday


Bench Assist: *note: warm up sets not include*
bb row: 135lbx8
db row [alternate]: 100lbx8, 100lbx8
decline skullcrushers: 55lbx8, 65lbx8
db side lat raise: 25lbx8, 25lbx8
bb front raise: 50lbx8, 60lbx8
CG speed bench: 135lbx12, 135lbx8

Isolators (lightweight):
cable x-overs: 25lbx10
cable front raises: 25lbx8
reverse grip pulldown [alternate]: 30lbx12, 30lbx10
2 sets of crunches, 1 set decline situps, and 1 set medicine ball situps.
5min jog

Chris Rodgers
06-30-2007, 10:52 PM
Nice lifting in here. I like the volume. What exactly are your S/B/D PR's to make that 1245? I see you just hit 455 squat. You must be pulling over 500 if you hit 455x5.

jtteg_x
07-01-2007, 03:29 AM
thanks.

s: 455
b: 275/315 shirted (these 2 lifts were sometime during march/april hence the reason why i made that thread in the pl/oly section ;))
d: 515

jtteg_x
07-03-2007, 02:07 AM
7/2/07 Monday

Core Assistance:
medium box squat: 135lbx5x2, 225lbx5, 315lbx5, 315lbx5, 365lbx5, 405lbx5, 455lbx5
front squat: (light) 135lbx3x2
45 degree leg press: 2x8
calve raises on leg press machine: 2x15
romain chair leg raise: 2x15
then did 3 sets of short sprints

jtteg_x
07-04-2007, 01:55 AM
7/3/07 Tuesday

Bench:
2-board press: warmup, 275lbx3, 275lbx3, 275lbx5 (had better form hence why i had room for +2 ;))
incline bench: 185lbx5, 205lbx3, 205lbx3
decline bench: 225lbx6, 275lbx3
incline chest press machine: 2x8
ez curls: 55lbx8, 55lbx10
cable flys: 2x10
3 sets of sprints




HAPPY 4TH OF JULY :alcoholic

jtteg_x
07-06-2007, 02:35 AM
7/5/07 Thursday

Back:
pin pulls [knee level]: 225lbx5, 315lbx5, working sets-----> 405lbx5, 455lbx5, 495lbx5
GM: 135lbx8, 185lbx6, 185lbx6
chin ups: 3x8
seated overhead machine row: 2x8
lat pull down: 3x8
2 sets of crunches

jtteg_x
07-10-2007, 11:18 PM
7/10/07 Tuesday


big 3:
Squat: warmup, 225lbx5, 315lbx3, 315lbx3, 315lbx3
Deadlift [conventional]: warmup, 275lbx3, 315lbx1, 365lbx1, 405lbx1, 455lbx1, 495lbx1, 405lbx5
Bench: warmup, 185lbx8, 225lbx8, 225lbx6, 225lbx6




ive been slacking on lifting and having more fun with my new bike :D

jtteg_x
07-13-2007, 02:27 AM
7/12/07 Thursday

bench assist/upper split:
CG bench: warmup, 185lbx6, 225lbx6, 225lbx6
Military Press: 95lbx8, 135lbx6, 135lbx4
DB rows [alternate]: 70lbx8, 100lbx8
DB Kickbacks: 30lbx10, 30lbx10
BB Shrugs: 135lbx8, 225lbx8, 225lbx8
BB curl: 65lbx8, 65lbx8
Chin ups: 2x bw
Tricep pulldowns: 3x8
bicep low pulley: 3x8


did a lot today because im gonna have to miss saturdays workout. will be back on monday

jtteg_x
07-15-2007, 11:37 PM
7/15/07 Sunday

played football for an hour. my lowerbody is fried from so much sprinting.

jtteg_x
07-16-2007, 09:54 PM
7/16/07 Monday


Bench:
Incline bench: 95lbx6, 135lbx6 (needed something to do while waiting for a bench:rolleyes: )
3 board press: warmup, 275lbx3, 295lbx3, 315lbx1, 295lbx1
DB bench: 55lbx8, 90lbx8
chest press machine: 1x8
dips: 2x8

jtteg_x
07-17-2007, 07:34 PM
7/17/07 Tuesday

Core Assist:
band deadlift (sumo): warmup, 315lbx5, 365lbx5, 405lbx5 +80lb at the top per set
SLDL: 135lbx6, 135lbx6
low pulley cable rows: 3x8
calf press: 2x15
3 sets crunches and 1 set leg raises

jtteg_x
07-20-2007, 01:39 PM
7/19/07 Thursday

Arms/Shoulders
decline skullcrushers: 95lbx8, 95lbx8
weighted dips: bw+45lber...3 sets of 8
DB shrugs: 70lbx10, 100lbx8, 100lbx8
CG bench: 135lbx12, 135lbx12, 185lbx10
Military press: 95lbx8, 135lbx5, 135lbx5 *bar to chin level...less ROM*
pull ups (palms in): bw x6, +45lber x5, +45lber x5
bb curl: 50lbx10 supersetted with low pulley cables (2 sets)
reverse pec deck: 2x10



edit: weighed in @199.5lb this morning. expecting 199lb solid after taking a dump

jtteg_x
07-22-2007, 11:45 PM
7/21/07 Saturday

Core Assist:
medium box squat: warmup, 315lbx5, 405lbx5, 405lbx5, 405lbx5
front squat: 135lbx5, 135lbx5, 225lbx5
pull throughs: 2x10
chin ups (palms away): 3x6
db hammer curl (alternate): 30lbx16, 30lbx16




wore my squat suit for this workout to break into it. still having difficulties using this suit for squats

jtteg_x
07-23-2007, 11:08 PM
7/23/07 Monday


Bench:
2-board press: warmup, 275lbx5, 275lbx5, 275lbx6
floor press: 225lbx5, 225lbx5, 225lbx5
decline bench: 225lbx5, 245lbx4, 225lbx7

jtteg_x
07-24-2007, 10:14 PM
7/24/07 Tuesday



Back:
Rack/Pin Pulls *knee level*: 225lbx5, 315lbx5, 405lbx5, 455lbx5, 495lbx5, 545lbx3 *bolded = working sets*
High Pin GM's: warmup, 135lbx5, 185lbx5, 225lbx5
Power Shrugs: 225lbx8, 275lbx8, 275lbx8
Seated leg curls: 2x12
Smith Shrugs: 2x8
hanging straight leg raises (2 sets)/medicine ball situps (2 sets)

jtteg_x
07-27-2007, 12:35 AM
7/26/07 Thursday



jesus christ my lowerback is killing me. those 3 reps of 545 kicked me in the nuts big time:whip:

jtteg_x
07-28-2007, 11:54 PM
7/28/07 Saturday


went to the APC push-pull meet (didnt compete though, wish i did). had to wake up early so i didnt have that much energy in me today.


Bench:
1-board press: warmup, 275lbx2 (3 sets)
rack lockouts: 225lbx3, 245lbx3, 275lbx1
bb rows: 135lbx8, 185lbx8, 185lbx8
chest press machine: 2x8
1 set of flys, pullovers, and leg press just to get it movin

jtteg_x
07-31-2007, 01:11 AM
7/30/07 Monday


Arms/Shoulders:
skullcrushers: 65lbx8, 65lbx8, 85lbx3
weighted dips: 45lb+bw x8, 50lb+bw x8 (2 sets)
seated db press: 52lbx8, 60lbx8, 70lbx8
CG bench: 135lbx8, 155lbx8, 185lbx8
ez-curls: 35lbx8, 65lbx8, 65lbx8
low pulley bice cable: 2x10
db lying rows: 25lbx12, 40lbx10
cable shoulder raise: 2x8
1-arm tricep pulldown (underhand grip): 2x12

jtteg_x
07-31-2007, 05:13 PM
7/31/07 Tuesday


Back:
reverse band deadlift *100lb bands*: warmup, 405lbx3, 495lbx2, 545lbx2, 585lbx2, 655lbx1
SLDL: 135lbx10, 135lbx10
low pulley pullthroughs: 2x10
seated leg curl: 2x15
hip abduction + adduction machine: 2x15



turns out the straps on my metal suit is way too loose. ill be getting them altered to fit.



link to video of todays workout: http://www.wannabebigforums.com/showthread.php?t=100357

jtteg_x
08-02-2007, 07:45 PM
8/2/07 Thursday


Bench/Tricep:
warmed up with raw bench up to 225lb
shirted bench: warmup set, 275lbx3, 300lbx3, 315lbx3, 335lbx2, 350lbx0
cg bench w/1-board: 135lbx8, 185lbx5, 225lbx5, 245lbx5
DB OH extensions: 40lbx12, 50lbx12, 65lbx10
tricep cable pushdowns: 2x10



note: used a tight shirt from one of my training partners. sets were 1-2" away from actually touching (first time i used a tight shirt!)

jtteg_x
08-06-2007, 09:32 PM
8/6/07 Monday


Back/Core:
Sumo Deadlift w/straps down: warmup sets, 365lbx3, 405lbx3, 455lbx3, 495lbx3, 515lbx3 **PR**
Goodmornings off pins: warmup, 135lbx8, 185lbx8, 225lbx8
Chinups: bw x8, bw x6, bw x6
Pullthroughs: 2x8
hip abductor AND adductor machine: 2x15 each



first time pulled in a suit. felt great at the bottom but straps were way too loose. will be exchanging for 1 sz lower. first time i smelled those amonia caps. one hell of a workout

jtteg_x
08-07-2007, 09:23 PM
8/7/07 Tuesday


Chest/Tri/Bi:
speed band bench: warmup sets, 140lbx3 (8 sets). green average + red mini's
decline bench: 185lbx8, 205lbx8, 225lbx10
db flys: 45lbx10 (2 sets)
incline chest press machine: 1x8, 1x10
weighted dips: 45lb+bw x8 (2 sets)
ez-curls: 65lbx8 (2 sets)
hammer curls: 25lbx10 (2 sets)
reverse grip pull downs: 2x10
tricep extension machine: 2x12

jtteg_x
08-09-2007, 08:30 PM
8/9/07 Thursday

Legs/Shoulders:
squat w/straps down: warmup, 315lbx3, 365lbx3, 405lbx3, 425lbx3 **3rm pr**
leg press: 2x6 (medium effort)
leg extensions: 2x12
cable side raise: 2x16 (alternate)
db rear lat raise: 20lbx20, 25lbx18
bb shrugs: 225lbx8, 315lbx8, 315lbx8
face pulls: 3x10

jtteg_x
08-12-2007, 03:54 AM
8/11/07 Saturday


Bench:
3 board: warmup, 275lbx5, 315lbx3, 315lbx5, 315lbx5
floor press: 225lbx5 (3 sets)
cable pushdowns: 2x12
lat pull down: 2x12



used an inzer rage-x to help break in my grove points

jtteg_x
08-14-2007, 04:26 PM
8/14/07 Tuesday

Deadlift:
Sumo Deadlift w/suit: 135lbx3, 225lbx3, 315lbx3, 365lbx3, (+green bands/chains) 410lbx3, 430lbx3, 460lbx3 <------ working sets
SLDL: 135lbx8, 225lbx8, 275lbx6
Low cable pulley: 2x10

TommyBoy
08-14-2007, 04:37 PM
8/7/07 Tuesday


Chest/Tri/Bi:
speed band bench: warmup sets, 140lbx3 (8 sets). green average + red mini's
decline bench: 185lbx8, 205lbx8, 225lbx10
db flys: 45lbx10 (2 sets)
incline chest press machine: 1x8, 1x10
weighted dips: 45lb+bw x8 (2 sets)
ez-curls: 65lbx8 (2 sets)
hammer curls: 25lbx10 (2 sets)
reverse grip pull downs: 2x10
tricep extension machine: 2x12
WTF??? You doubled the greens and the mini's??? That's some badass tension!

jtteg_x
08-15-2007, 01:15 AM
it was a first for me. i was following my buddys routine that day

jtteg_x
08-16-2007, 12:17 AM
8/15/07 Wednesday

Bench Assist:
db rear lat raises: 2x10
laying t-bar row: 3x8
seated smith press: 135lbx8 (3 sets)
db rows: 90lbx8 (3 sets)
e-z tricep extensions: 3x10
pull ups (palms in): 2x8
bb curl: 2x10 supersetted with low pulley cable curls
tricep dip machine: 2x12
face pulls: 2x10

jtteg_x
08-16-2007, 07:14 PM
8/16/07 Thursday

DE Squat/Lower:
med. box squat w/green bands: warmup, 315lbx3, 365lbx3, 405lbx3
front squat: 135lbx6, 185lbx5, 225lbx5
leg press: 3x5
laying calf raises: 2x15
standing calf raises: 2x12
3 drop sets of roman straight leg raises & crunches
side bends: 2x15 each side

TommyBoy
08-16-2007, 07:46 PM
Nice effin' box squat!

jtteg_x
08-19-2007, 03:05 AM
thank you!



8/18/07 Saturday

Bench:
2-board: 275lbx3, 295lbx3, 295lbx2, 295lbx3
cg bench: 185lbx8, 185lbx8, 225lbx7
seated pec deck flys: 1x12, 1x8

jtteg_x
08-21-2007, 11:24 PM
8/21/07 Tuesday

Back:
low pin rack pulls: 230lbx3, 320lbx3, 410lbx3, 480lbx3, 500lbx2, 530lbx0, 410lbx5
chin ups: 3x8
lat pull downs: 2x6
farmers walk: w/110lb DBs. 3 sets


felt ****ty today.

jtteg_x
08-23-2007, 10:57 PM
8/23/07 Thursday
weighed in at 200lb this morning.


Chest/Tri/Shoulder/Bi:
CG Bench: warmup, 185lbx5, 225lbx5 [4 sets]
Decline Bench: 185lbx5, 225lbx5 [4 sets]
DB Bench: 75lbx5, 85lbx5, 95lbx5
DB side raises: 25lbx8, 30lbx8
DB front raises: 30lbx8, 30lbx8
DB tricep extension: 50lbx8, 50lbx8
DB Kickbacks: 30lbx8, 30lbx8 [each arm]
Pushdowns: 2x8
Seated strict DB Curl: 30lbx8, 30lbx6 [each arm]
Paused DB Shrugs: 55lbx8, 55lbx8





was mad today

jtteg_x
08-25-2007, 08:16 PM
8/25/07 Saturday

ME Squat:
reverse band squat w/ average greens: 145lbx5, 235lbx5, 325lbx3, 375lbx3, 415lbx3, 465lbx3, 465lbx2, 465lbx1
seated leg extensions: 3x12
smith calf raises: 3x15
4 sets of crunches




*note: fully deloaded bands at top. no suit*

jtteg_x
08-28-2007, 04:26 PM
8/28/07 Tuesday

ME Deadlift:
Sumo: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx3, *suit on* 475lbx3, 505lbx3, 525lbx3
Pull throughs: 2x8
Pull ups (palms in): 2x10...
-supersetted with low bicep cable pulleys: 2x8
t-bar row (underhand grip): 3x6

TommyBoy
08-28-2007, 04:39 PM
Some f'n good lifting in here!

jtteg_x
08-30-2007, 09:20 PM
thanks TommyBoy.




8/30/07 Thursday

Shoulders/Tri/Chest
Military Press: warmup, 95lbx6, 115lbx6, 115lbx6
Smith Shrugs (sumo stance): 4pps x6 (2 sets), same weight +50lbx6 (2 sets)
Machine Shrugs: 4pps x6 (2 sets)
Tricep Dips: bw +45lbx8, bw +70lbx8, bw +70lbx7
Incline DB Press: 65lbx8, 75lbx8, 80lbx7
Cable upright rows: 2 sets of stack
Tricep Pushdowns: 2 sets of stack
Facepulls: 2x8




lot of shrug work to work top end of deadlift *weakpoint*

jtteg_x
09-01-2007, 03:13 PM
9/1/07 Saturday

DE Squat:
Squat w/green bands: 145lbx5, 235lbx3, 285lbx3 (4 sets)
Front Squats: 225lbx5 (3 sets)
Calf Raises: 3x12
Knee Extensions: 2x12

jtteg_x
09-03-2007, 06:32 PM
9/3/07 Monday

ME Bench:
1-board raw: warmup, 275lbx3, 275lbx3, 275lbx2
rack lockouts: 275lbx3, 295lbx3, 315lbx2
pec deck flys: 2x8
cable flys: 2x8

jtteg_x
09-04-2007, 10:49 PM
9/4/07 Tuesday

Deadlift:
Rack Pulls @knee height: 135lbx5, 225lbx5, 315lbx3, 405lbx3, *suit on* 475lbx3, 525lbx3, 585lbx3, 615lbx2
Sumo deadlift speed pulls: 315lbx3, 405lbx3, 405lbx3 (should've stuck with 365)
bicep curl: 2x8
bb rows (overhand): 135lbx8, 185lbx8, 185lbx8
seated rows: 3x8
2 sets of crunches on medicine ball



http://www.youtube.com/watch?v=9X0DenkHzTQ

TommyBoy
09-05-2007, 12:29 PM
crazy deadlifting brother.

jtteg_x
09-06-2007, 03:45 PM
thanks.


9/6/07 Thursday

Squat:
low box squat: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 405lbx3
smith shrugs: 3ppsx8, 4ppsx6, 5ppsx6, 5ppsx6
face pulls: 2x8
warmed up tricep pushdowns for saturdays bench



*note: no suit. lowerback still recovering from tuesdays workout hence why i skipped set #3:whip: *

jtteg_x
09-08-2007, 06:36 PM
9/8/07 Saturday


Bench:
raw warmup: bar x10, 135lbx5, 185lbx5, 225lbx5
shirted w/50lb of chains up top: 265lbx3, 295lbx3, *2-board from here* 305lbx3, 315lbx3
floor press: 185lbx5, 205lbx5, 205lbx5 +chain weight
cable pushdowns: 3x8
lat pull downs: 3x8


*NOTE: used 2x ply titan f6. went w/2-board to touch*

jtteg_x
09-10-2007, 05:53 PM
9/10/07 Monday


Bicep/Tricep:
CG Bench: 135lbx8, 135lbx5, 185lbx3, 225lbx8, 225lbx7, 225lbx6
DB OH Extensions: 50lbx8, 60lbx8, 65lbx8
BB Curl: bar x8, 65lbx8, 95lbx8
DB concentration curl: 30lbx8, 40lbx8, 40lbx8 (each arm)
DB Hammer: 30lbx8, 30lbx8 (each arm)
Reverse 1-arm pulldown: 2x12 (each arm)
Bicep Low pulley cable: 2x8
Seated dip machine: 2x12



just a reminder: bolded = working sets

jtteg_x
09-11-2007, 09:21 PM
9/11/07 Tuesday

Deadlift:
Sumo (suit on): 135lbx5, 225lbx5, 315lbx3, 405lbx3, 455lbx3, 505lbx1, 475lbx3 (raw)
BB Shrugs: 225lbx6, 315lbx6, 365lbx6, 365lbx6
CG cable pulley: 2x8
Hip abductor and adductor machine: 2x20 (each)




*first time with briefs and it hindered my deads. need to adjust suit straps cause couldnt touch. overall *****ty day for me.*

jtteg_x
09-14-2007, 01:15 PM
took wed/thur/fri off to recover from lower back strain. hopefully i can bench saturday.


ps: titan briefs suck for sumo pulling

North
09-14-2007, 02:18 PM
Nice deadlifts man. 475x3 raw is great, how much do you weigh?

jtteg_x
09-15-2007, 03:33 AM
thanks. im currently 200lb

jtteg_x
09-15-2007, 07:34 PM
9/15/07 Saturday

Bench:
raw warmup: bar, 95lbx10, 135lbx8, 185lbx5
2-board shirt: 225lbx5, 275lbx3, 300lbx3, 315lbx3, 335lbx2, 350lbx1, 365lbx1 (sloppy/wont pass), 365lbx0.
CG 6-board: 225lbx5, 275lbx5, 315lbx5
DB bench: 45lbx10, 60lbx10, 75lbx8, 80lbx10
Pushdowns: warmup set, 3x8 of the stack




*note: new shirt, competition fit titan f6. still settling in. lowerback/glute still minor sprain, hoping for full recovery*

jtteg_x
09-18-2007, 09:58 PM
9/18/07 Tuesday


Deadlift:
Raw Sumo off boards: 135lbx8, 225lbx5, 315lbx5, 405lbx3, 455lbx3, 505lbx3, 535lbx2, 555lbx2
then did a set of chinups and pullthroughs for conditioning.



3rd set: http://www.youtube.com/watch?v=B4VXZ35alzc



*notes: lowerback/glute still aching. I hope its not permanent damage.
placed weight on a 8" or so platform to do sumo rack pulls. no suit this time*

Stumprrp
09-18-2007, 10:01 PM
damn strong stuff bro! you look like a midget in that video though how tall are you? lol

jtteg_x
09-18-2007, 10:18 PM
thanks. 5'7"

jtteg_x
09-24-2007, 12:22 AM
9/22/07 Saturday


Bench:
warmup: bar, 95lbx5, 135lbx6, 185lbx5 *w/shirt: 225lbx3, 275lbx3, 315lbx3*
3-board: 345lbx2
2-board: 375lbx2, 385lbx1 *PR* vid below...
Med. CG 4-board: 315lbx3, 335lbx3, 350lbx3, 365lbx3
weighted push-ups w/monster mini: 3x8


http://www.youtube.com/watch?v=cMvqhGKcCDg


*note: more speed benching*

jtteg_x
09-25-2007, 11:00 PM
9/25/07 Tuesday

Deadlift:
sumo: 135lbx5, 225lbx5, 275lbx3, 315lbx3, 405lbx3
w/suit: 485lbx2, 505lbx1
pull throughs: 2x8
bb reverse wrist curls: 20lbx30 (2 sets)


opener: http://www.youtube.com/watch?v=o5pxnBr1rCc

*notes: worked up to my opener. 11 days out till USPF oct.6 meet*

jtteg_x
10-08-2007, 08:27 PM
Saturday's USPF Oct.6 2007 Central CA show was a very good turnout. I had great support from my team and I thank them for everything. I competed the deadlift only disvision in the 198lb class as a junior. Making weight sucked big time. heres how it went down

1st Attempt: 501lb
2nd Attempt: 540lb
3rd Attempt: 568lb *American Record*
http://www.youtube.com/watch?v=PbWtoj_2eVA

TommyBoy
10-09-2007, 10:53 AM
That was a sick deadlift bro. Congrats!

jtteg_x
10-09-2007, 07:03 PM
thanks tommyboy.


10/9/07 Tuesday

Bench Assist:
Speed Bench w/mini bands: warmup, 145lbx5 (5 sets)
CSR: 3x6
Smith Shrugs: worked up to 5pps/8 reps (+1 plate at a time)
CG Decline Bench: 135lbx5, 185lbx5, 225lbx5
Lat pulls to face: 3x8
Incline DB Bench: 2x8
Tricep Pushdown: 3x15
Low pulley curl: 2x8

jtteg_x
10-11-2007, 11:31 PM
10/11/07 Thursday

DE Squat:
low box squat: 135lbx8, 225lbx5, 315lbx3, 335lbx3
front squat: 135lbx5
leg press: 1x8
calf presses: 2x20
seated leg curls: 2x10



*horrible workout today. still cant get my mind off my $8k motorcycle that was stolen* i hope karma gets them

Sidior
10-11-2007, 11:37 PM
First time in here, but damn you are strong bro. Nice ****ing pull for that record!

jtteg_x
10-14-2007, 09:55 PM
thanks Sidior



10/13/07 Saturday


Bench:
raw warmup: 95lbx8, 135lbx5, 185lbx5, 225lbx4
shirt + green bands (50lb tension): 275lbx3, 305lbx3, 335lbx3, 355lbx0
rack lockouts: 275lbx5, 315lbx5, 365lbx3, 405lbx3
bb rows: 135lbx8, 185lbx8, 185lbx8



*note: tried breaking in the shirt by pulling bar down more. numbers could be slightly off*

jtteg_x
10-16-2007, 10:05 PM
10/16/07 Tuesday


Back/DE Deadlift:
raw speed deadlift: 95lbx5, 145lbx5, 195lbx5, 245lbx5, 265lbx5 (4 sets)
db row (alternate): 65lbx8, 85lbx8, 100lbx5, 120lbx5
seated smith OH press: 3x8
bb power shrug: 225lbx8, 315lbx8, 405lbx8 (2 sets)
face pulls: 3x8



*note: used 25lb plates to increase ROM off floor for speed deads*

jtteg_x
10-20-2007, 12:13 PM
10/19/07 Friday


Bench:
raw: 95lbx8, 135lbx6, 185lbx5, 225lbx5, 225lbx5
2-board shirt: 315lbx3, 335lbx3, 335lbx3
1-board: 365lbx0
raw Med/CG 3-board: 275lbx3, 275lbx3, 275lbx1
DB shrugs: warmup, 100lbx8, 120lbx8, 120lbx8
E-Z curls: 3x8
low pulley cable curl: 3x10



*note: could use more energy. worked out at an unusual time*

jtteg_x
10-23-2007, 12:52 AM
10/22/07 Monday


Back/Tricep:
Conventional Raw Deadlift: 135lbx5, 185lbx5, 225lbx5, 315lbx5, 405lbx5, (dropset: 275lbx5/225lbx5)
Sumo BB Rows: 135lbx12, 225lbx12, 225lbx10, 225lbx10
Lat/Face Pull Downs (med grip): 3x8
Seated Machine Rows: 3x10
EZ Bar Laying Tricep Ext: 3x10
DB OH Ext: 3x12
Seated Machine Dips: 3x12



*note: pulled conventional*

jtteg_x
10-25-2007, 08:46 PM
10/25/07 Thursday


Lowerbody:
med. box band squat: warmup sets, 315lbx3 +green bands (3 sets)
calve machine raises: 3x20
leg extensions: 3x10
crunches: 2x50 supersetted with leg raises (2x10)
medicine ball situps: 2x20




*note: why does my squat suck so much?*

jtteg_x
10-27-2007, 09:34 PM
10/27/07 Saturday



Bench:
raw warmup:bar x10, 135lbx5, 185lbx5, 225lbx5 off 1-board (2 sets)
shirt 2-board: 315lbx3, 335lbx1, 355lbx1
shirt 1-board: 365lbx0
CG shirt 3-board: 275lbx5, 285lbx3, 295lbx3, 315lbx5
Pushdowns: 3x10
Lat/face pull downs: 3x10



*note: focus more on control (stabilizer issue?)*

jtteg_x
10-31-2007, 02:12 AM
10/30/07 Tuesday

Deadlift:
sumo rack pull: 135lbx5, 225lbx5, 315lbx5, 405lbx5
w/blue bands: 505lbx5, 595lbx3, 625lbx3, 655lbx2 (all sets include band weight)
bb curl: 70lbx8 (2 sets)


*note: raw. blues offered 100lb tension at top. numbers could be slightly off*

jtteg_x
11-05-2007, 11:32 PM
11/3/07 Saturday

Bench:
reverse band bench: 135lbx8, 185lbx5, 225lbx5
w/shirt: 275lbx5, 315lbx3
2-board: 365lbx3, 385lbx3, 405lbx1, 430lbx1 (dipped)
db extension/bench w/monster mini's: 30lbx8, 45lbx8, 50lbx8


*note: left shoulder has issues dipping during lockout. blue bands gave 75lb*

jtteg_x
11-08-2007, 11:18 AM
11/6/07 Tuesday

Deadlift:
warmup: 135lbx5, 225lbx3, 315lbx3, 365lbx3, 425lbx3
+50lb chains: 465lbx0
speed pulls w/chains: 225lbx5 (3 sets)



*note: *****ty day for me*

jtteg_x
11-10-2007, 09:53 PM
11/10/07

Squat/Bench:
Squat: 135lbx5, 225lbx5, 315lbx3, 365lbx3, 405lbx1.5, 405lbx1
Speed Squat: 225lbx3 (5 sets)
Smith Bench: 135lbx8, 225lbx8 (2 sets)
BB CG Bench: 135lbx5, 225lbx8 (3 sets)
Pushdowns: stack x15 (3 sets)



*note: havent squatted in long time! got a funny feeling with my left inner thigh after the 405. belt + wraps used*

jtteg_x
11-13-2007, 11:53 PM
11/13/07

Deadlift:
SLDL: 135lbx5, 225lbx5, 315lbx5 (3 sets)
Chin-ups: 3x max (6-8 range)
DB Rows (each arm): 30lbx8 (warmup), 70lbx5, 100lbx5, 110lbx5
Seated high row: 2x6
lat pull down (med grip): 2x6
medicine ball sit-ups: 2x20



*note: lowerbody still sore from saturday! went light today*

jtteg_x
11-16-2007, 12:31 AM
11/15/07

Squat:
warmup: bar x10, 135lbx5, 225lbx3, 275lbx3
Squat: 315lbx3, 365lbx3, 385lbx2, 400lbx3, 405lbx3
sumo power shrugs: 135lbx12, 225lbx8, 315lbx8 (3 sets)
bb curl: 40lbx8, 60lbx8, 60lbx8
1-arm cable curl: 2x8

jtteg_x
11-20-2007, 09:47 PM
11/20/07 Tuesday

Deadlift:
rack pulls: 135lbx5, 225lbx5, 315lbx5, 405lbx3
+blue bands: 510lbx5, 570lbx3, 600lbx3, 630lbx2 (band weight included)
seated overhead rows: 3x8


*note: breaking in new suit (figured it was too loose. will be sending in for 1 size smaller)*

TommyBoy
11-20-2007, 09:51 PM
Damn, huge pulls bro.

jtteg_x
11-22-2007, 11:00 PM
thanks.


11/22/07 Thursday

played football. i count it as HIT cardio. my legs took a beating.

jtteg_x
11-25-2007, 11:24 PM
11/25/07 SUNDAY


DE Chest/Shoulders:
raw bench: 95lbx8, 155lbx8, 185lbx5, 225lbx5, 245lbx3, 255lbx2
rear lateral raise: 3x16
front lateral raise: 3x16
db bench: 40lbx8, 55lbx8, 70lbx8
lat pull down: 3x8
pec deck flys: 2x8, 1x5


*note: usually dont lift SUNDAY but needed to catch up with upper split*

jtteg_x
11-27-2007, 08:09 PM
11/27/07 Tuesday

DE Deadlift:
sumo raw: 135lbx10, 225lbx5, 315lbx5 (3 sets)
bb rows (sumo): 135lbx10, 185lbx8, 225lbx5


*note: lowerback felt stiff, had to take it easy*

jtteg_x
11-29-2007, 09:04 PM
11/29/07 Thursday

Squat/Accessory:
belt/wraps: 135lbx8, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 415lbx3, 415lbx1
sumo smith shrugs: worked up to 5pps x8 reps (5 sets)
bb calf raises: 135lbx15, 225lbx12 (2 sets)
leg extensions: 2x8
db curl (alternate): 30lbx16, 32.5lbx16 (2 sets)
low pulley curl: 2x8
roman chair leg raises: 3x15
medicine ball situps: 3x15


*note: lowerback feeling better. need to work abs and bottom half of squat*

jtteg_x
11-30-2007, 08:53 PM
11/30/07 Friday

ME Bench:
raw: 135lbx8, 185lbx5, 225lbx5
shirt/2-board: 275lbx3, 315lbx3, 350lbx2, 370lbx1, 390lbx1 *PR*, 400lbx0
Decline Bench: 135lbx5, 225lbx5 (3 sets)
Sumo bb rows: 135lbx8, 185lbx8 (2 sets)
seated high cable rows: 3x8


*note: 400 flew toward my head...triceps lacking?*

jtteg_x
12-04-2007, 07:39 PM
12/4/07 Tuesday


Deadlift:
raw: 135lbx5, 185lbx5, 225lbx5, 315lbx3
suit+chain weight: 400lbx3, 450lbx4, 465lbx2, 535lbx3, 560lbx0 *vid below*


http://www.youtube.com/watch?v=QjiBk-IpPTM
aftermath: http://i4.tinypic.com/6u9z1i8.jpg



*note: weighed in @ 206lb wearing 46 metal king deadlift suit. lost grip on last set. lowerback in pain along with left trap/shoulder 535 for 3 flew but I was suffering from the tightness of the suit:whip: *

jtteg_x
12-06-2007, 08:38 PM
11/6/07 Thursday

DE Bench/Assistance:
Speed Bench w/mini bands: warmup, 160lbx5 (5 sets) *band weight not included*
3-board: 225lbx5, 275lbx3, 295lbx2
Weighted Dips: bw+45lbx8, bw+90lbx5
Decline Skullcrushers: 65lbx8, 65lbx8, 70lbx5
CSR: 2 plates x8, 3 plates x8 (2 sets)
Lat Pull Downs (paralell grip): 3x8




still recovering from lowerback/shoulder pain:cry:

jtteg_x
12-07-2007, 08:02 PM
11/7/07 Friday


DE Squat:
raw box squat +avg. bands: 135lbx5, 225lbx5, 315lbx3 (2 sets)
laying calf raises: 2x18
seated leg extensions: 3x12
bb curl: 45lbx8, 60lbx8, 60lbx8
bb reverse wrist curl: 2x20
bb wrist curl: 3x20
low pulley cable curl: 2x8
hammer curl (alt): 35lbx14, 32.5lbx16
crunches: 1x50, 1x40, 1x30



*note: did only 2 sets due to left trap/shoulder aching*

jtteg_x
12-10-2007, 10:02 PM
11/10/07 Monday

DE Bench:
raw warmup: 135lbx5, 185lbx5, 225lbx5
1-board: 245lbx3
3-board: 275lbx3, 295lbx3
4-board: 315lbx2
floor press: 225lbx5, 255lbx3, 255lbx4
seated db press: 50lbx8, 65lbx8, 70lbx8
standing db rows: 50lbx8, 70lbx8, 80lbx8
face pull downs: 3x8
seated dip machine: 3x12

TommyBoy
12-10-2007, 11:18 PM
sick f'n work bro. always top notch.

jtteg_x
12-11-2007, 10:30 PM
thanks again TommyBoy.


12/11/07 Tuesday

ME Squat/DE Deadlift:
belt+wraps: 135lbx5, 225lbx5, 275lbx5, 315lbx3, 365lbx3, 405lbx3, 455lbx1, 315lbx11
raw speed pulls (sumo): 225lbx5 (5 sets)
seated curl machine: 3x8



*note: having hard time breaking paralell*

jtteg_x
12-15-2007, 06:45 PM
12/15/07 Saturday

ME Bench:
raw warmup: 135lbx8, 185lbx5, 225lbx3
shirt warmup: 275lbx3
3-board: 315lbx3
2-board: 340lbx2, 355lbx2
rack lockouts: 225lbx5, 315lbx5, 365lbx4, 405lbx3
push-ups w/mini monsters: +45lb 1x10

Stumprrp
12-15-2007, 07:01 PM
always strong man, how wide is your squat for not breaking parallel? you might even benefit from going in a little.

jtteg_x
12-16-2007, 01:21 AM
i went little wider than shoulder width (my usual stance). im still working on getting wider. also used a different technique im still working on as well.

jtteg_x
12-17-2007, 09:45 PM
12/17/07 Monday


Deadlift/Back:
reverse avg bands: 135lbx5, 225lbx5, 315lbx5, 405lbx5
w/suit: 455lbx3, 495lbx3, 545lbx3, 585lbx2
seated rows: 3x8
lat pull downs: 3x8
CSR: 3x8
2 sets of crunches & straight leg raises

video of 585x2: first rep was cut off http://www.youtube.com/watch?v=u37tdemWpwk
also have the 545 for 3 on my video list. youtube is under construction atm

jtteg_x
12-19-2007, 02:12 PM
12/18/07 Tuesday

Bench Assist/Arms:
Speed Bench w/double mini's: 140lbx5 (5 sets)
CG Bench: 135lbx5, 185lbx5, 225lbx5
seated pec dec flys (machine): 3x6
seated OH tri extensions (machine): 3x8
face pull downs: 3x8
db curl/hammer curl: 2x8
low pulley curl: 3x8
seated dips (machine): 3x12

jtteg_x
12-20-2007, 10:38 PM
12/20/07 Thursday

DE Squat/Shoulders:
raw box squat w/green + mini's: bar x8, 135lbx5, 225lbx3, 275lbx3, 295lbx4, 295lbx5
calf raises: 135lbx12 (3 sets)
leg extensions: 3x12
leg curls: 3x12
bb upright rows: 50lbx8, 70lbx8, 90lbx8
db lat raise (side): 25lbx8 (3 sets)
cable crossovers: 3x10
seated smith OH press: 1x10, 1x6, 1x5
db shrugs: warmup, 110lbx8, 120lbx8, 110lbx8
farmers walk: 120lb DB's x1 walk till grip failure



*lower back still sore/recovering*

jtteg_x
12-23-2007, 03:14 AM
12/22/07 Saturday

Bench
raw warmup: bar x8, 135lbx5, 185lbx5, 225lbx5
shirt warmup: 315lbx5
2-board +chains: 295lbx3, 335lbx3
...1-board: 340lbx2, 350lbx2, 365lbx1 (tried to touch on this set but got down to 1-board range only)
CG 3-board: 275lbx6, 285lbx5, 295lbx5
pushdowns: 3x12, 1x8
seated chest press machine: 3x8
lat pull downs (wide): 3x8
standing cable flys: 3x12




*note: chain weight included in sets (about 50lbs). bar is moving fast thanks to speed bench*

jtteg_x
12-25-2007, 01:03 AM
12/24/07 Monday

Assistance:
rack pull warmup: 135lbx8, 225lbx5
db rows: 80lbx8, 90lbx10, 80lbx12
machine OH rows: 3x8
seated paralell rows: 3x12
bb upright rows: 45lbx8, 65lbx8, 85lbx8
wide lat pull downs: 3x8
chin ups: 3x6-8 (max)
low pulley 1 arm curl: 3x8 (alternate)
e-z curl: 60lbx8, 70lbx8
reverse wrist curls: 30lbx15-20 (3 sets)
low pulley cable curl (straight bar): 3x10


*note: lowerback/glute was in pain after trying 315lb rack pull...not fully recovered from squats maybe? hopefully its not permanent*

jtteg_x
01-05-2008, 08:58 PM
Tuesday 1/1/07
Squat/Shoulders:
warmup: 135lbx5, 225lbx5
box: 275lbx3, 315lbx3 (3 sets)
side lat raise: 3x8
db press: 3x8
db shrugs: 3x8






Saturday 1/5/07

Bench:
raw warmup: 135lbx8, 185lbx5, 225lbx5
shirt warmup: 315lbx5
green bands (75lb tension included): 275lbx5, 305lbx3, 350lbx3, 380lbx3, 405lbx2 *PR*
floor press: 135lbx5, 225lbx5, 245lbx5, 255lbx5
dips: 3x12
lat pull down: 3x8
hammer incline press: 3x12
calf raise: 3x15


*note: couldnt remember tuesdays full workout nor the weight. server was down for awhile. my lowerback is still recovering and I may need to get some x-rays done. i really hope its not permanent*

jtteg_x
01-08-2008, 07:26 PM
12/8/07 Tuesday

Bench Assist/Tricep/Chest:
Speed Bench +doubled mini's: warmup, 140lbx5, 160lbx3 (5 sets)
Incline Bench (pinky on rings): 135lbx5, 155lbx5, 185lbx5
seated DB OH extension: 40lbx12, 50lbx12, 70lbx12
DB incline "X" extensions: 30lbx12, 40lbx12. 40lbx12
standing cable extension: 3x12
Seated machine dips: 3x12
1-arm reverse pushdown (alternate): 3x12
hanging leg raise: 1x20, 1x10



*note: band weight not included*

jtteg_x
01-10-2008, 05:45 PM
12/10/07 Thursday


Squat/Back/Shoulders:
box squat: 135lbx5, 225lbx3, 275lbx3 *had to stop here*
CSR: 3x8
DB Rows: 70lbx8, 80lbx8, 100lbx6
chin ups: 3x6
lat pull downs: 3x8
rear lat raises: 3x10
upright row: 3x8
seated cable X overs: 3x8



*note: seeking health insurance!*

jtteg_x
01-17-2008, 09:24 PM
im getting my dates mixed up...ignore that.



1/17/08 Tuesday

DE Bench:
raw bench: bar, 95lbx8, 135lbx5, 185lbx5
1-board raw: 225lbx5
2-board raw: 275lbx3, 275lbx4, 275lbx3, 275lbx2
DB Bench: 65lbx8, 85lbx8, 100lbx4
DB ext: 3x12
DB x-overs (tate press?): 2x8
DB Flys: 2x8
Pushdowns: 3x12
Standing Cable Flys: 2x8

Detard
01-17-2008, 09:28 PM
Nice past few sessions dude.

jtteg_x
01-18-2008, 12:28 AM
thanks detard.

oh forgot to add: did deep tissue work and my lowerback/glute is feeling halfway better. need to get another session in for sure!

TommyBoy
01-18-2008, 03:05 PM
Sick lifting bro. Crazy volume.

jtteg_x
01-20-2008, 02:16 AM
thanks.


1/19/08 Saturday

ME Bench:
raw warmup: 135lbx5, 135lbx5, 185lbx5
BRAND NEW 2ply f6: 275lbx3 (barely moved), 315lbx3 (3-brd), 315lb w/chainsx3, (2-brd) 365lbx2, 385lbx1
raw CG: 185lbx5, 225lbx5, 235lbx5, 245lbx5





*note: ouch*

RedSpikeyThing
01-20-2008, 08:50 AM
nice benching mang

jtteg_x
01-22-2008, 12:53 AM
thanks redspikeything.



1/21/08 Monday

Back/Triceps:
sumo bb rows: 135lbx8, 185lbx8
seated rows: 3x12
chinups: 3xmax (6)
lat pull downs: 3x8
db OH extensions: 3x12
db tate presses: 3x12
cable OH extensions: 3x15
green band pushdowns: 3x10
seated tri extensions: 3x15




*note: lowerback felt stiff doing the bb rows*

jtteg_x
01-23-2008, 02:03 AM
1/22/08 Tuesday

DE Bench/Biceps:
Speed Bench w/doubled mini's: warmups, 160lbx3 (5 sets)
DB incline bench: 55lbx8, 65lbx8, 75lbx8, 80lbx8
incline chest press: 3x10
decline bb bench: 135lbx8, 225lbx5
e-z curls: 3x12
hammer curls (alt): 3x20
1-arm cable curl (alt): 3x16
burnout's: 3x30


*note: band weight not included*

jtteg_x
01-25-2008, 09:28 PM
1/25/08 Friday

Raw Bench:
bb incline: 95lbx8 135lbx5, 185lbx5, 205lbx5
bb flat: 135lbx5, 205lbx5, 225lbx5, 245lbx5, 255lbx4, 255lbx5
floor press: 205lbx5, 245lbx5, 275lbx3, 275lbx3
db flat: 60lbx8, 70lbx8, 85lbx8
db incline: 60lbx8, 70lbx8, 85lbx6, 80lbx8
pushdowns: 3x15
hanging leg raises: 2x20, 1x10
crunches 1x30


*note: original plan was to squat but spine couldnt take 225!:boring:
db incline was 90% ROM*

jtteg_x
01-27-2008, 03:36 AM
1/26/08 Saturday

Back:
neutral grip pullups: 4x10
db rows (alt): 65lbx16, 80lbx16, 90lbx16, 90lbx16
incline CS db rows: 3x8
lat pull down: 3x8
bb curl: 3x10

jtteg_x
01-29-2008, 09:06 PM
1/29/08 Tuesday

DE Bench/Back:
raw w/green avg bands: warmups, 190lbx5 (5 sets)
decline bench: 185lbx8, 225lbx5, 275lbx3, 255lbx5
CSR: 3x5
CG lat pulldowns: 2x8, 1x6
seated OH rows (underhand grip): 3x8
chest press: 3x8
green band pushups: 1x8, 1x6 <----these are tough!





*note: didnt realize i did back on sat (doh)*

jtteg_x
01-31-2008, 09:03 PM
1/31/08 Thursday

Shoulders/Legs:
db rear lat raises: 3x10/front: 1x10 (warmup)
bb push press (minor leg drive): 135lbx8 (3 sets)
1-arm db press: 55lbx8 (each arm) 2 sets
db shrugs: 85lbx8, 100lbx8, 100lbx8
bb lunges: 105lbx16, 135lbx10, 135lbx10
cable upright row: 3x10
tricep pulldowns: 3x15
cardio: 1 mile on treadmill




*note: left arm failed after 6th rep on 1-arm pressing. left knee felt like popping/cramping after lunges...feels fine now*

jtteg_x
02-02-2008, 06:39 PM
2/2/08 Saturday

ME Bench:
raw warmup: barx8, 135lbx5, 185lbx5, 225lbx5
single ply f6: 315lbx3 (shirt warmup), 350lbx3 (3-board)
2-board: 370lbx2, 380lbx1, 380lbx1
floor press: 225lbx5, 245lbx5, 255lbx5, 255lbx5
pushdowns: 1x15, 3x20
ez curl: 55lbx12, 55lbx12
low pulley curl: 2x12





*note: good bar speed but lacking form*


edit: current weight: 208lb. need to cut back to 198 within 14 days

jtteg_x
02-04-2008, 12:38 AM
2/3/08 Sunday

Cardio/Abdominal :
treadmill: 35min
crunches: 3x40
medicine ball situps: 3x20

jtteg_x
02-06-2008, 01:52 AM
2/5/08 Tuesday

DE Bench:
warmup: barx12, 135lbx8, 185lbx5
3-board: 225lbx5, 245lbx5, 275lbx5, 280lbx5
CG 4-board: 245lbx5, 275lbx4, 275lbx4
tricep rope pushdowns: 3x20
OH tricep rope extension: 1x20, 2x15
CSR: 3x8
seated OH row machine: 3x8
face pull down: 3x8



*note: all sets done raw. praticed metal militia technique. numbers may be slightly off*

jtteg_x
02-07-2008, 11:37 PM
2/7/08 Thursday

Shoulder/Biceps:
db rear laterals: 3x12
cable rope face pulls: 3x12
seated db press: 2x8
push press (minor leg drive): 135lbx8 (3 sets)
bb shrugs: 3x12
smith shrugs: 3x12
hammer curl (alt): 3x20
low pulley curl: 3x12

bigmoney
02-07-2008, 11:40 PM
good volume in here dude. Where in the bay area do you lift at? A PL club?

jtteg_x
02-08-2008, 04:11 AM
I wish. I go to 24hr in Oakland

jtteg_x
02-10-2008, 01:29 AM
Saturday 2/9/08


Bench:
worked up to my opener of 355lb
finished off with light back and tricep work


vid: http://www.youtube.com/watch?v=5SKu-WKd2Sg

jtteg_x
02-17-2008, 12:43 AM
2/16/08

bench meet turned out well. opened with 355 but didnt get it because of illegal wide grip. no problem, easy fix. 2nd attempt was 360 and smoked that. 3rd attempt was a PR of 375. first time bench meet so it was an expierence for me.

played football after the meet so im pretty banged up:whip:

3rd attempt: http://www.youtube.com/watch?v=tmitNj1KWtE

jtteg_x
02-19-2008, 07:54 PM
2/19/08 Tuesday

DE Bench/Chest/Bicep:
raw: 95lbx8, 135lbx5, 185lbx5, 225lbx3
3-board w/double mini's: 230lbx5 (5 sets)
db bench: 60lbx12 (3 sets)
pec dec: 3x12
incline db bench: 40lbx10, 50lbx10, 50lbx10
decline chest press: 3x12
e-z curl: 3x12
hammer curl [alt]: 3x20
cable curl: 3x15



*note: band weight not added*

jtteg_x
02-21-2008, 08:22 PM
2/21/08

Lowerbody/Back/abs:
oly squat: bar, 135lbx8, 185lbx8, 225lbx5 (left hip still sore from football)
deadlift: 135lbx1, 185lbx1, 225lbx1, 275lbx1 (back sprained/still injured)
db row [alt]: 80lbx16, 100lbx16 (2 sets)
CSR: 1x6, 2x8
neutral grip pullups: 3x8
face pulls: 3x12
hanging leg raises: 3x20
crunches: 3x30
calf raises: 3x30

jtteg_x
02-23-2008, 08:15 PM
2/23/08 Saturday

ME Bench:
warmup: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx3
2ply f6: 315lbx3, 340lbx3
2-board: 365lbx2
w/60lb weight releasers: 375lbx2, 395lbx2
raw: 225lbx11 (burnout set)

jtteg_x
02-26-2008, 08:40 PM
2/26/08 Tuesday

Raw Bench:
raw: bar, 95lbx8, 135lbx5, 185lbx3, 225lbx3, 255lbx3, 265lbx3 (3 sets)
decline: 225lbx5, 275lbx3, 255lbx5, 245lbx5 (2 sets) *pinky on ring*
3-board: 275lbx5 (3 sets) *pinky on ring*
pull downs: 2x20
db shrugs: 75lbx12 (2 sets)



*metal militia raw bench format*

jtteg_x
02-29-2008, 09:32 PM
bad news:

I flew off my motorcycle going 40mph and bruised up my lowerbody along with the left side of my neck (nerve damage?). wont be training for 2 weeks at the least:whip:

jtteg_x
03-11-2008, 08:57 PM
healed up pretty well but still little soreness from the accident. went to see 2 doctors and said to avoid lifts that put pressure on spine. workout as follows:


Tuesday 3/11/08


DE Bench/Bicep:
speed work w/double mini's: 150lbx5 (5 sets)
db incline: 65lbx10, 75lbx8, 75lbx10
bb decline: 185lbx5, 225lbx5, 225lbx5
db flys: 3x12
bb curl: 3x15
laying cable curl: 3x15
hammer curl: 3x20
crunches: 3x40
medicine ball sit-ups: 2x10

jtteg_x
03-13-2008, 06:11 PM
Thursday 3/13/08

Back:
Chin-ups: 3x8, 1x5 (+25lb plate)
seated rows: 3x12
face pull-downs: 3x10
DB shrugs: 60lbx12, 75lbx12, 75lbx12
tricep pull-downs: 3x25

jtteg_x
03-15-2008, 06:07 PM
Saturday 3/15/08




ME Bench/Bicep:
raw warmup: 135lbx5, 185bx5, 225lbx5
2-ply f6: warmup 315lbx3 /3-board: 350lbx3
2-board: 380lbx2, 390lbx1 (1/4" from touching board) PR none less
raw CG bench 3-board: 225lbx3, 265lbx3 (3 sets)
pushdowns: 3x20
laying cable curl: 2x12...
superset with db curl: 2x20
seated curl machine: 3x12

jtteg_x
03-19-2008, 03:21 AM
Tuesday 3/18/08

DE Bench/Tricep:
raw warmup: bar, 95lbx8, 135lbx5, 185lbx5, 225lbx3
speed work w/green bands: 160lbx3 (5 sets)
decline: 185lbx5, 225lbx5 (3 sets)
seated chest press: 1x12, 1x10, 1x6
DB OH extension: 50lbx10 (3 sets)
pull-downs: 3x20
sit-ups: 1x20





*note: band weight not included*

jtteg_x
03-20-2008, 11:56 PM
Thursday 3/20/08


Back:
sumo deadlift: 135lbx5, 225lbx5, 275lbx3, 315lbx3, 365lbx2
db rows: 75lbx8, 90lbx8, 100lbx8
pull ups: 3x6
lat pull down: 3x10




*the deadlift sets went easy but kept it light to avoid any injury*

jtteg_x
03-24-2008, 08:07 PM
Monday 3/24/08


Back/Tricep:
chin-ups: 3x10
sumo bb rows: 135lbx12, 185lbx10 (2 sets)
seated machine underhand row: 3x12
cable mid chest row (wide bar): 3x12
db tate press: 30lbx12 (3 sets)
skull crushers: 3x12
lever tri extension: 3x15
rope pulldown: 3x15

jtteg_x
03-25-2008, 10:56 PM
Tuesday 3/25/08


DE Bench/Chest/Bicep:
warmup: 135lbx5, 185lbx5, 225lbx3
+avg green & mini's: 160lbx5 (5 sets)
seated pec deck: 3x12
smith incline: 3x12
bb decline: 185lbx10, 225lbx6, 225lbx5
bb curl: 2x12
laying cable curl: 3x12...
superset with 20lb DB curls (3x12)
seated machine curl: 3x12

jtteg_x
03-28-2008, 01:54 AM
Thursday 3/27/08


DE Deadlift/Lower:
warmup: 135lbx8, 185lbx5, 225lbx5
doubled mini bands: 230lbx5 (3 sets)
green bands: 230lbx5 (2 sets)
leg press: 3x15
leg extension: 2x12
leg curls: 3x12
cable side raises: 3x12
rear delt flys: 2x15
BB shrugs: 135lbx12, 225lbx12 (2 sets)





*feeling better but still undergoing rehabilitation. band weight not included*

jtteg_x
03-29-2008, 10:53 PM
Saturday 3/29/08

ME Bench:
warmup: 135lbx8, 185lbx5, 225lbx5
metal king presser: 305lbx3, 335lbx2
2-board: 370lbx1
1-board: 385lb(miss)
floor press: 225lbx3, 275lbx3, 315lbx3, 315lbx3
incline smith: 2x8, 1x5



*didn't like the new bench shirt (sits too high)*

jtteg_x
04-02-2008, 11:20 PM
Wednesday 4/2/08

Upper body:
DB Bench: warmup, 65lbx12, 80lbx8, 80lbx8
DB Fly: 40lbx15, 47lbx15 (2 sets)
CSR: 3x12
DB OH Extension: 45lbx15 (3 sets)
Cable CSR (lat bar): 3x12
Weighted Dips: BW+45lbx8 (2 sets)
Pull-ups (palms in): 1x12, 2x8 (2 sets)
Cable Curl: 3x12...
superset with DB curl (3 sets)
Face Pulls: 3x12
Smith Shrugs: 3x12
Incline Hammer Press: 3x12




*went light today. felt weak lifting at an awkward time*

jtteg_x
04-06-2008, 10:01 PM
4/5/08 Saturday


ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
titan katana: 275lbx3, 315lbx3, 345lbx2
*add 50lb chain weight @top*
3-board: 300lbx2, 315lbx2
2-board: 365lbx2, 385lbx2
Decline Bench: 185lbx5, 225lbx5, 265lbx3 (2 sets)
Tricep Pushdown: 3x20
Cable Curl: 2x20




*chain weight not included in sets*

jtteg_x
04-07-2008, 08:13 PM
Monday 4/7/08


Deadlift/Back/Tri:
sumo: 135lbx5, 185lbx5, 225lbx5, 275lbx3, 315lbx2, 365lbx2 (3 sets)
rope pull throughs: 3x15
seated machine row: 3x12
cable CSR (lat bar): 3x15
db tate press: 30lbx15 (3 sets)
db oh extension: 50lbx15 (3 sets)
tricep rope pulldown: 1x20, 2x15
finished with light abdominal work




*lower back felt stiff/squished after my 3rd heavy set. seem to be lacking bar speed as i build up the weight*

jtteg_x
04-10-2008, 09:39 PM
Thursday 4/10/08


Shoulders/Cardio:
"H Roll": warmup, 20lbx15, 25lbx15 (2 sets)
Military press: 95lbx8, 135lbx8 [had to stop due to left thumb pain]
db front raises (alternate): 30lbx20 (3 sets)
BB shrugs: 135lbx15, 205lbx15, 225lbx15
cable upright rows: 3x15
Treadmill: 1.25 miles



* my left thumb was hit hard by a football 2 weeks ago. surprised its not heal yet >=| *

jtteg_x
04-12-2008, 11:58 PM
Saturday 4/12/08

ME Bench:
reverse blues: (warmup) 135lbx8, 225lbx5, 300x1
2-ply f6: 335lbx3, 355lbx2
2.5 board: 385lbx2, 405lbx1, 420lbx1
2-board: 455lbx1 *PR*
decline bench: 135lbx5, 225lbx5, 245lbx5 (2 sets)




*we set the bands so its no tension until bar moves down. elbows feel tweaked out since tuesday. will be taking a week off from pushing movements*

jtteg_x
04-25-2008, 03:52 PM
4/25/08 Friday


Earlier today I tried something new. I borrowed a Lexus ES sedan and got to pull that with the new APT harness I bought. works great and I never felt so exhausted in my life...and I did only 2 runs! Yesterday, went in @ 8pm (horrible mistake) and didn't get my work out in due to the frat boys. Ended up doing chin-ups and left. Worse thing I saw was a average sized man taking all the 45's in the room and quarter leg pressing them.

jtteg_x
04-26-2008, 07:03 PM
4/26/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx6, 225lbx5
titan katana (new shirt): 275lbx3, 315lbx3
4 board: 355lbx2
3 board: 365lbx2
2.5 board: 370lbx2
2 board: 375lbx1 (missed second rep), 375lbx2
CG bench (4 board): 265lbx5, 265lbx5, 275lbx3, 285lbx3
dips: bw x10 (3 sets)

Detard
04-26-2008, 08:20 PM
Nice max effort bench man. I just browsed through the past couple pages. Thats crazy you fell off your bike at 40mph.

**** the frat boys and the greg robinsons.

jtteg_x
04-28-2008, 10:09 PM
thanks Detard. after some ibuprofen, i gotten much better. i still have a 1" hot spot in my lowerback that appears to be permanent. only hurts when pressure is applied to it.


4/28/08 Monday


Deadlift/Back/Tricep:
sumo: 135lbx6, 185lbx5, 225lbx5, 275lbx3, 315lbx3, 365lbx3
bent over bb row: 135lbx12, 185lbx12 (2 sets)
seated row: 3x12
lat pull down (wide bar): 3x12
lat pull down (lat bar): 3x12
skull crushers: 3x12
OH cable extension: 3x20
cable tricep pull down: 3x15

jtteg_x
04-29-2008, 11:04 PM
4/29/08 Tuesday


DE Bench/Chest:
warmup: bar, 135lbx5, 185lbx5
+doubled mini bands: 160lbx3 (8 sets)
DB bench: 45lbx5, 65lbx8, 70lbx8, 75lbx8
Incline chest press: 3x8
Seated machine flys: 3x12



*band weight not included*

jtteg_x
05-01-2008, 09:34 PM
5/1/08 Thursday



Lowerbody/Shoulders:
Squat: bar, 135lbx8, 185lbx8, 225lbx8, 275lbx8 (2 sets)
45 degree leg press: 3x12
leg extensions: 3x12
calf raises: 3x15
rear delt raises: 20lbx10, 25lbx10
side delt raises: 20lbx10, 25lbx10
face pulls: 3x12
medicine ball crunches: 3x12

jtteg_x
05-04-2008, 01:35 AM
5/3/08 Saturday


ME Bench:
warmup: 135lbx8, 185lbx5, 225lbx5
2-ply f6: 275lbx3, 315lbx3
2-board: 365lbx2, 390lbx2
1.5 board: 410lbx1 (sloppy but a gym PR)
+90lb of weight releaser: 360lbx1, 380lbx1
floor press: 185lbx5, 225lbx5, 245lbx5, 265lbx4

incline smith press: 1x8, 3x5




*weight releaser weight not included in sets. uneven lockout on the 410*

jtteg_x
05-05-2008, 06:30 PM
5/5/08 Monday

Back/Tricep:
rack pull (bb style): 135lbx8, 225lbx8, 275lbx8, 315lbx8 (4 sets)
DB rows (alternate): 75lbx8, 100lbx8, 100lbx8
Seated rows: 3x12
cable pull downs (lat bar): 3x12
cable push downs: 3x20 (easy weight/warming up tri's)
skull crushers: 3x12
35lb plate raises: 2x12 (overhead)



*left elbow still bothering me*

jtteg_x
05-08-2008, 10:11 PM
5/8/08 Thursday


Lowerbody/Shoulders:
squat: 135lbx8, 185lbx5, 225lbx5
box +avg green bands: 225lbx5 (4 sets)
machine squat: 3x10
leg extensions: 3x12
smith calf raises: 3x20
db "H-roll": 3x20
seated OH press: 2x20
db shrugs: 75lbx12, 75lbx12, 90lbx12





*band weight not included*

jtteg_x
05-10-2008, 06:29 PM
5/10/08 Saturday

ME Bench:
raw: 95lbx8, 135lbx5, 185lbx5, 225lbx5, 275lbx1
titan katana: 315lbx3
+chains: 315lbx3, 335lbx3
2.5 board: 345lbx2 (no touch), 350lbx2 (touched on 2nd rep)
2-board: 365lbx1
floor press w/chains: 185lbx5, 205lbx5, 225lbx5, 235lbx3
db oh extensions: 40lbx10, 60lbx10 (3 sets)



*chain weight not included. chain weight = 40lb. 1/2" close to touching on 2.5 board sets*




edit: after reviewing the video i touched rep #2 on 350.

jtteg_x
05-12-2008, 07:13 PM
5/12/08 Monday


DE Deadlift/Back/Bicep/Abs:
reverse avg band (BB style): 135lbx8, 225lbx8, 315lbx8, 365lbx8, 365lbx5 (2 sets)
chin ups: 3x8
lat pull down (wide bar): 3x10
seated machine row: 2x10
e-z curl: 60lbx10 (3 sets)
db hammer curl [alt]: 30lbx16 (3 sets)
low pulley curl: 3x12
roman chair straight leg raises: 3x15
crunches: 3x30
medicine ball sit-ups: 3x20



*band weight not included. green bands were used*

jtteg_x
05-13-2008, 06:31 PM
5/13/08 Tuesday


Chest/Tricep:
db bench: warmup, 65lbx15, 70lbx12, 80lbx10, 85lbx10
db incline flys: 30lbx12, 45lbx12, 45lbx12
skull crushers: 3x12
pull downs: 3x15
seated machine dips: 3x12
mini-band push ups: 3x12



*shoulders started tweaking so I trained @80-90% effort*

littleman19
05-13-2008, 06:41 PM
ur one pretty strong dude, awsome work

jtteg_x
05-15-2008, 06:32 PM
thanks littleman19.



5/15/08 Thursday


Legs/Shoulders/Bicep:
squat: bar, 135lbx8
reverse greens: 135lbx8, 225lbx8, 275lbx6, 315lbx5, 335lbx5, 365lbx5, 365lbx5
front squats: 135lbx8, 185lbx6 (2 sets)
smith calf raises: 3x20
H-rolls: 15lbx15 (3 sets)
face pulls: 3x12
BB shrugs: 135lbx12, 185lbx12 (2 sets)
bb curl: 45lbx12 (3 sets)
standing side cable curl: 3x15



*belt, no knee wraps this time. normally don't do bicep twice a week but had to kill time somehow*

jtteg_x
05-18-2008, 01:57 AM
5/17/08 Saturday


ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
titan katana: 275lbx3, 315lbx3
+strong bands: 285lbx3
3-board: 295lbx3, 315lbx3
CG 2-board: 225lbx5, 245lbx5, 255lbx3, 255lbx3
smith incline: 3x8
pec deck: 3x12



*est. 100lb band tension at top. CG sets were done raw*

jtteg_x
05-19-2008, 07:15 PM
5/19/08 Monday


Back/Tricep:
rack pull: bar, 135lbx8, 225lbx8, 315lbx5, 365lbx3, 405lbx3, 425lbx3, 435lbx3
bb row: 135lbx8, 185lbx8 (2 sets)
CSR: 3x8
cable chest-row (lat bar): 3x8
push downs: 3x20 (tricep warmup)
skull crushers: 3x12
incline db tate press: 30lbx12 (3 sets)
oh rope extension: 3x12
seated machine oh extension: 3x12

jtteg_x
05-22-2008, 11:17 PM
5/22/08 Thursday


Lowerbody:
3 runs with pulling harness. same car (lexus es sedan).

jtteg_x
05-24-2008, 08:42 PM
5/24/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
titan katana: 315lbx3, 350lbx2
3-board: 365lbx2
2-board: 385lbx2
1.5 board: 400lbx1
1-board: 410lbx0, 410lbx? (no touch, but got to 1.5 board level and pressed it)
decline chest press: 2x10, 2x8
seated chest press w/doubled monster mini: 2x10, 2x8
tricep pushdowns: 3x8



*went light on the machine movements. forearm/wrist rolled forward on the first 410 set*

jtteg_x
05-27-2008, 04:34 PM
5/26/08 Monday


Back/Bicep:
sumo: 135lbx8, 185lbx5, 225lbx5, 275lbx3, 315lbx2
*suit on*: 365lbx1, 365lbx2, 405lbx3, 425lbx1
seated underhand OH row: 1x10, 3x8
lat pull down (wide bar): 4x8
seated cable row (lat bar): 4x8
neutral grip pull-ups: 1x15, 1x12, 1x8
bb curl: 40lbx15, 50lbx15, 60lbx15
db curl: 25lbx16, 27lbx16 *superset with 20lbx16, 10lbx16, 5lbx16*
low pulley cable curl: 3x12 (supersets)
db hammer curl: 27lbx16 *superset with 20lbx16, 10lbx16*


*long time since i wore my metal suit. it fit like a glove when i was 198lb but i weighed in at 206lb prior to workout. had some difficulties relearning the suit*

jtteg_x
05-28-2008, 11:16 PM
5/28/08 Wednesday


DE Bench/Tricep:
raw: bar, 135lbx8, 185lbx5, 225lbx5, 245lbx5, 255lbx5, 265lbx4
db bench: 45lb warmup, 70lbx8, 80lbx8, 85lbx8
standing cable flys: 3x12
db incline tate press: 22lbx12, 30lbx12 (2 sets)
skull crushers: 3x12
pull downs: 3x12
1-arm reverse pull down: 3x12 (light)



*trained @85-90% effort beside the last set of bench. felt like i was on speed tonight:shoot:*

jtteg_x
05-29-2008, 10:08 PM
5/29/08 Thursday


Shoulders/Lowerbody:
face pulls: 3x12
seated hammer oh press: 3x12
cable upright rows: 3x12
db shrugs: 70lbx12, 75lbx12, 80lbx12
smith shrugs: 3x12
10min lowerbody stretching
leg extensions: 3x12
full squats: 135lbx8, 225lbx5, 275lbx5, 315lbx5, 315lbx5
cable pull throughs: 3x12



*went light on everything besides squats. squatted last to wait for training partner. wraps used on last 2 sets*

borracho
05-31-2008, 06:04 PM
i just went through your journal...you got some sick pressing strength....not to mention pulling.

jtteg_x
06-01-2008, 02:08 AM
thanks:thumbup:



5/31/08 Saturday


Speed Bench/Bicep:
raw: bar, 95lbx5, 135lbx5, 185lbx5
+mini bands: 140lb bar weight x3 paused reps (5 sets)
incline bench: 135lbx8, 155lbx8, 185lbx6, 205lbx5, 225lbx3
seated chest press: 1x12, 1x10, 1x8
pec deck flys: 3x12
h-rolls: 15lbx20, 20lbx20 (2 sets)
bb curl: 40lbx12, 50lbx12, 60lbx12, 70lbx12
reverse e-z curl: 3x12
low pulley curl: 3x12
laying cable curl: 3x12


*couldn't go ME today since training partners weren't available to put the shirt on*

jtteg_x
06-02-2008, 08:19 PM
6/2/08 Monday


Back/Tricep:
rack pull: 135lbx8, 225lbx8, 315lbx5, 405lbx3
*+metal pro deadlifter*: 455lbx3, 475lbx3, 500lbx3
sumo bb rows: 135lbx15, 225lbx12, 245lbx8
seated row: 1x15, 1x12, 1x10
lat pull down (lat bar): 3x15
db oh extension: 30lbx15, 45lbx15, 55lbx15
decline skullcrushers: 2x15, 1x8
seated dips: 3x15
rope pull downs: 3x15

jtteg_x
06-05-2008, 06:56 PM
6/5/08 Thursday


Lowerbody:
box squat (1-2" above parallel): 135lbx5, 225lbx5, 275lbx3, 315lbx3
suit on: 335lbx3 (shakey), 365lbx3, 405lbx3, 435lbx3
straps on/free weight: 315lbx3 (testing depth)
smith calf raises: 3x30
medicine ball sit-ups: 2x20
leg extensions: 3x12
crunches: 2x30


~first time using the suit~



*personal note: used 2 plates to boost the low box up*

fooz
06-05-2008, 07:03 PM
strong dude, nice work in here man!!

jtteg_x
06-07-2008, 09:59 PM
thanks fooz!



6/7/08 Saturday

ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5
*single ply f6*
3-board: 315lbx3
2-board: 355lbx3
1-board: 365lbx2
to chest: 375lbx0
1-board: 380lbx1
floor press w/shirt: 225lbx5, 275lbx5, 295lbx5, 315lbx5
pushdowns: 3x20



*wore the single f6 to work low end*

jtteg_x
06-09-2008, 07:25 PM
6/9/08 Monday


ME Deadlift/Tricep/Speed Bench:
reverse green band: 225lbx8, 315lbx5, 405lbx3, 435lbx3
*metal pro deadlifter*: 455lbx2, 495lbx2, 545lbx2, 585lbx1, 600lbx1, 635lbx1 *PR*
seated machine row: 3x15
lat pull down (wide bar): 3x12
incline db tate press: 30lbx15, 35lbx12, 45lbx12
smith CG bench: 3x12
reverse cable pulldown: 3x15
lever tricep extension: 1x15, 2x12
speed bench: 135lbx3, 140lbx3, 145lbx3, 155lbx3 (5 sets) *30 second rest in between sets/all paused reps*



*had the bands set up 2 pin levels higher for more overload*

fooz
06-09-2008, 07:27 PM
sweet pr bro! Must've felt great!!

jtteg_x
06-12-2008, 07:35 PM
thanks man, it was the heaviest weight I've touched on the dead so far.


6/12/08 Thursday

Squat:
box squat: 135lbx8, 225lbx5, 275lbx3, 315lbx3
suit on: 365lbx2, *straps up* 405lbx2, 455lbx3
pull through: 3x12



*used same box from last week. 455 felt explosive*

jtteg_x
06-14-2008, 06:57 PM
6/14/08 Saturday


ME Bench:
raw: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx1
single ply katana: 315lbx3
tripled bands/3-board: 190lbx3, 210lbx2, 230lbx3 *est. 200lb band tension at top*
reverse 1-arm cable pull down: 3x12



*strong (blue), average (green), and light (purple) bands were used*


video: http://www.youtube.com/watch?v=DKJQSXmIoz4

jtteg_x
06-16-2008, 08:22 PM
6/16/08 Monday


DE Deadlift/Bicep/Back:
e-z curl: 3x12
cable curl: 3x15
chin ups (palms out): 4x8
speed deadlift (conventional) w/green bands: 230lbx3 (5 sets)
lat pull down (wide bar): 3x12
pull ups (palms in): 1x12, 1x10, 1x8
sumo smith shrugs: 3x12

bigmoney
06-16-2008, 08:43 PM
Looking very strong in here dude. How does it feel pressing against those bands when they are under the bench and angled back like that? That is alot of tension!

jtteg_x
06-16-2008, 11:10 PM
It helps guide the bar to go lower. If I'm going raw, I mount them higher up.

jtteg_x
06-17-2008, 09:32 PM
6/17/08 Tuesday

DE Bench/Chest/Tricep:
warmup: bar, 135lbx8, 155lbx8
+mini bands: 160lbx10 (4 sets/BB style)
stability bench: 175lbx3 (5 sets) *see below*
DB bench: 55lbx8, 75lbx8, 85lbx8, 95lbx8
cable flys: 3x12
incline chest press: 3x8
decline chest press: 3x8
db tate press: 40lbx12, 42lbx8 (2 sets)
oh extension: 55lbx12 (3 sets)
oh tricep rope extension: 3x12



*used 4 mini bands to hang 10lb weights (2 per side)*

jtteg_x
06-20-2008, 12:16 AM
6/19/08 Thursday


ME Squat:
reverse avg band: 135lb, 225lbx5, 315lbx5, 365lbx3
*suit on/straps up*: 405lbx2, 455lbx2, 500lbx1 (1" away from depth)
front squat: 135lbx5 (2 sets), 155lbx5 (2 sets)
bb calf raises: 3x15




*didn't have knee wraps, had to use sleeves*

fooz
06-20-2008, 12:26 PM
huge squats man - awesome effort.

jtteg_x
06-21-2008, 10:48 PM
thanks fooz:thumbup:



6/21/08 Saturday


ME Bench/Bicep:
reverse strong band: 135lbx8, 225lbx8, 275lbx5, 315lbx1
2-ply f6: 405lbx3
3-board: 425lbx2
2.5-board: 455lbx1
2-board: 475lbx1, 485lbx1
downset: 255lbx10 (raw)
decline bench: 225lbx5, 245lbx5, 255lbx5, 265lbx5
close grip seated machine bench w/monster mini: 3x8
pulldowns: 3x15
bb curl: 50lbx15, 60lbx12, 70lbx10
cable curl: 3x10



*bands give tension once bar is descending*



edit: last set of 485 http://www.youtube.com/watch?v=DDTwpLe-I3I

jtteg_x
06-23-2008, 09:51 PM
6/23/08 Monday

Deadlift/Back:
raw: 135lbx8, 225lbx5, 315lbx3, 365lbx3
single ply titan suit: 405lbx3, 435lbx2, 455lbx2
db rows *alt*: 70lbx8, 85lbx8, 95lbx8, 105lbx8
seated oh row: 1x10, 2x8
lat pull down: 3x8



*went for easy triples and doubles*

jtteg_x
06-24-2008, 07:24 PM
6/24/08 Tuesday

DE Bench/Chest/Tricep:
raw: bar, 135lbx8, 185lbx5, 225lbx3 (2-board)
+20lb chains/double mini's: 205lb bar weightx3 (1/2/3 board descending/5 sets total)
pec dec: 3x12
DB incline: 55lbx8, 70lbx8, 80lbx8
DB incline tate press: 30lbx12, 40lbx12, 40lbx12
decline skull crushers: 3x12
oh tricep rope ext: 3x12
seated tricep ext press: 3x12


*did 1 rep per each board (1/2/3)*

killxswitch
06-25-2008, 10:07 AM
Thanks for the advice on working up to a 1rm. You're a strong guy, big 3 lifts are awesome.

jtteg_x
06-27-2008, 03:37 AM
thanks man. goodluck on the PR


5/26/08 Thursday



Squat/Shoulders:
raw: 135lbx8, 225lbx5
box w/average bands: 225lbx5
titan suit/add mini bands + 20lb chains: 275lbx3, 315lbx3, 335lbx3
leg press: 3x12
power shrugs: 135lbx12, 225lbx10 (2 sets)
face pulls: 3x12



*used 2 plates to boost the low box up. band/chain weight not included in sets. went light on accessory movements. video of last set coming soon*

jtteg_x
06-29-2008, 12:44 AM
5/28/08 Saturday


ME Bench:
warmup: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx1, 275lbx3 on 2-board
2ply f6: 315lbx3
3-board: 365lbx2
2-board: 390lbx2
1-board: 405lbx1, 415lbx1 *PR*
CG bench (shirt on)...
4-board: 315lbx5, 315lbx5, 365lbx3, 365lbx3



*current bodyweight: 208lb*

jtteg_x
06-30-2008, 08:58 PM
6/30/08 Monday

Deadlift/Back/Bicep:
sumo rack pull: 135lbx8, 225lbx5, 315lbx3, 365lbx3, 405lbx3, 455lbx3, 495lbx3
chin ups: 1x10, 2x8
chest row machine: 2x12, 1x10
seated cable row: 2x12, 1x10
machine shrugs: 3x10
bb curl: 3x12
hammer curl: 3x16 *alt*
cable curl: 3x10



*left inner thigh felt awkward. went for easy triples*

jtteg_x
07-01-2008, 07:34 PM
7/1/08 Tuesday

DE Bench/Chest/Tri/Shoulder:

warmup: bar, 95lbx8, 135lbx5, 185lbx5
speed bench w/minis: 140lbx3 (5 sets/45sec rest)
incline bb: 135lbx6, 155lbx6, 205lbx3, 225lbx3
flat db bench: 65lbx8, 75lbx8, 85lbx8
incline tate press: 35lbx12, 40lbx10, 45lbx10
cg dips: 1x15 (felt chest pain)
smith jm press: 3x12
oh push press: 95lbx8, 135lbx8 (2 sets)
tri rope extension: 3x12
1-arm reverse cable pull down: 3x12 *alt*

jtteg_x
07-04-2008, 12:30 AM
7/3/08 Thursday


Lowerbody/Bicep:
ATG squat: bar, 135lbx8, 185lbx5, 225lbx5, 275lbx5, +belt/wraps: 315lbx5, 335lbx5
front squat: 135lbx6, 155lbx6, 205lbx3, 225lbx3
db lunges: 45lbx16 (3 sets)
smith calf raises: 3x30
db curl: 30lbx8 *alt* (3 sets)
low pulley cable curl: 3x15 (superset)

jtteg_x
07-06-2008, 01:10 AM
7/5/08 Saturday

ME Bench:
raw: bar, 135lbx8 185lbx5, 225lbx5, 275lbx3 (2-brd)
2ply f6: 315lbx3
3-board: 365lbx2
2-board +40lb chains: 365lbx2
1-board +50lb chains: 380lbx1
incline press machine: 4x8
pull downs: 3x30



*chain weight not included. chest started to ache after last set (previous chest pain from dips?)*

jtteg_x
07-07-2008, 10:16 PM
7/7/08 Monday


Deadlift/Back/Bicep:
raw: 135lbx8, 225lbx5, 315lbx4
metal pro +50lb chains: 315lbx3, 365lbx3, 405lbx3, 455lbx1, 455lbx1
bb row: 135lbx10, 185lbx10, 185lbx10, 135lbx12
seated chest row: 3x10
seated chest cable row (lat bar): 3x10
chin-ups: 1x10, 1x8 (pull ups: 1x10)
bb curl: 40lbx12, 50lbx12, 50lbx12
db hammer: 32lbx20, x18, x18
lying cable curl: 3x10
seated hammer curl: 3x10



*chain weight not included. slight trouble adjusting to suit since i gained few pounds (212lb bloated)*

killxswitch
07-07-2008, 11:23 PM
Nice pulls!

jtteg_x
07-08-2008, 07:23 PM
thanks killxswitch



7/8/08 Tuesday

DE Bench/Chest/Tri:
raw: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx3
stability/speed bench w/light bands + minis (details below): 180lbx3 (5 sets)
bb incline: 135lbx10, 185lbx8, 205lbx5, 215lbx5
standing cable flys: 3x12
cg flat smith: 1x10, 2x6
incline tate press: 30lbx12, 40lbx10 (2 sets)
e-z bar OH ext: 3x10
OH tri rope ext: 3x15
25lb plate raises: 3x10
crunches: 3x50
medicine ball sit-ups: 3x20


*used mini bands to hang 10lb plate each side. lower/center pec little tweaked still but nothing drastic*

jtteg_x
07-10-2008, 05:50 PM
7/10/08 Thursday

Lowerbody:
beltless atg squat: bar, 135lbx8, 185lbx6, 225lbx5, 245lbx5, 255lbx5, 265lbx5, 275lbx5
bb lunges: 2x10, 1x8
leg press: 3x12
medicine ball throws: 3x20



*used knee sleeves*

jtteg_x
07-12-2008, 07:01 PM
7/12/08 Saturday

Bench/Bicep:
raw: bar, 95lbx8, 135lbx8, 185lbx5, 225lbx5 (5 sets), 135lbx12 (down set)
CG 3-board: 225lbx5 (3 sets)
incline smith: 2x8, 1x6
pec deck: 3x10
bb curl: 3x15
db curl: 3x12 (super sets)
low pulley cable curl: 3x12
hammer chest row: 3x10



*had a sluggish day overall*

jtteg_x
07-15-2008, 12:16 AM
7/14/08 Monday


Back/Shoulders:
speed pulls (conventional): 135lbx8, 185lbx5, 225lbx3 (8 sets/1min rest)
DB rows (2-arm): 50lbx12, 65lbx10, 75lbx10
CSR: 1x12, 2x10
cable chest row (lat bar): 3x12
rear/side laterals: 25lbx12 (3 sets)
seated OH smith: 1x12, 1x10, 1x8
seated rear delt flys: 3x12
bb shrugs: 3x12
21's: 40lb bb/3 sets
underhand pull-ups: 3x8

jtteg_x
07-16-2008, 01:11 AM
7/15/08 Tuesday

DE Bench/Tricep:
Speed Bench: 135lbx3 (9 sets/3 grips)
DB bench: 75lbx8, 85lbx8, 95lbx8, 100lbx8
ez bar tri extension: 3x12
incline tate press: 40lbx8, 47lbx8 (2 sets)
pull downs: 3x12
seated dips (burnout): 3x30
crunches: 2x40
roman chair leg bends: 2x20

jtteg_x
07-17-2008, 03:20 PM
7/17/08 Thursday


Lowerbody/Bicep:
squat: bar, 135lbx8, 185lbx5
med box w/average + light bands: 185lbx3 (5 sets)
rope pull through: 3x12
calf raises: 3x30
leg extension: 3x15
concentrated db curl: 30lbx12 (3 sets/each arm)
camber curl: 3x10
crunches: 3x50



*band weight not included*

jtteg_x
07-19-2008, 07:49 PM
7/19/08 Saturday

ME Bench:
raw warmup: bar, 135lbx12, 185lbx5
floor press: 225lbx5, 245lbx5, 275lbx3, 295lbx1, 315lbx1 *PR*
CG bench: 185lbx6, 205lbx6, 225lbx4, 245lbx4
face pulls: 3x12
CSR (underhand): 1x15, 2x12
ball crunches: 3x20
push ups: 2x32

jtteg_x
07-21-2008, 08:04 PM
7/21/08 Monday

Back/Bicep:
rack pull: bar, 135lbx10, 225lbx5, 315lbx3, +belt: 365lbx3, 405lbx3, 455lbx3, 500lbx3
'kroc' rows (each arm): 47lbx8 (warmup), 75lbx8, 90lbx8, 100lbx8
seated chest row (parallel grip): 3x12
lat pull down (wide bar): 3x10
bb power shrugs: 135lbx8, 225lbx8, 275lbx8
bb curl: 40lbx15, 50lbx15 (2 sets)
seated db curl: 30lbx12 (3 sets)
laying cable curl: 3x15
medicine ball crunches: 1x20, 2x15

jtteg_x
07-22-2008, 06:45 PM
7/22/08 Tuesday

DE Bench:
speed work: 135lbx3 (4 sets)
bench: 185lbx5, 225lbx5, 245lbx5, 255lbx5
JM smith press: 3x10
e-z bar tri extensions: 3x10
seated military: 135lbx6 (3 sets)
reverse 1-arm pull down: 3x15
side cable raises: 3x20




*figured i get a semi-heavy bench workout in since i wont be training Saturday (helping partner with reno meet)*

jtteg_x
07-25-2008, 03:03 AM
took thursday off for a full 5 day rest. going to reno first thing in the morning...will be back training monday

stay tuned

jtteg_x
07-29-2008, 06:46 PM
7/29/08 Tuesday

DE Bench:
speed bench: 135lbx3/5 (6 sets)
CG bench: 135lbx6, 185lbx6, 205lbx4, 225lbx4
OH press: 95lbx10, 135lbx8 (3 sets)
BB rows: 135lbx8 (3 sets)
machine dips: 1x20, 2x15

jtteg_x
08-01-2008, 07:14 PM
8/1/08 Friday

ME Bench:
raw: bar, 135lbx8, 185lbx5, 225lbx3
add +50lb chains
1-board: 205lbx3, 225lbx3
1/2 board: 245lbx2, 255lbx1
to chest/down set: 225lbx13 *PR for reps*

Floor press: 225lbx5, 255lbx5, 275lbx3, 300lbx3 *PR*
push-ups w/monster mini: 3x20
seated hammer row: 3x10
rear lat raises: 15lbx12, 22lbx12, 25lbx12



*chain weight not included*

jtteg_x
08-05-2008, 12:02 AM
8/4/08 Monday

Deadlift:
raw: 135lbx8, 225lbx5, 315lbx3, 365lbx1, 405lbx1, 455lbx1, 500lbx1
speed pulls: 295lbx1 (not fast enough), 225lbx1 (2 sets)
hyper extensions: 3x15
decline sit-ups: 2x15

jtteg_x
08-05-2008, 04:16 PM
8/5/08 Tuesday


DE Bench:
speed bench: 95lbx8, 135lbx5, 155lbx3 (9 sets/3 grips)
JM Press: 65lbx8, 85lbx8, 95lbx8, 105lbx8 (first time using BB thus light weight)
Military BB: 95lbx8, 135lbx8, 155lbx6, 155lbx5
BB row: 135lbx10, 155lbx8 (2 sets)
Pull-downs: 3x15
DB curl: 27lbx16, 35lbx16 (2 sets)

jtteg_x
08-07-2008, 05:12 PM
8/7/08 Thursday


DE Squat/lowerbody:
raw: bar, 135lbx5, 185lbx5, 225lbx3 (off box)
+avg green bands & low box: 225lbx3 (4 sets)
front squat: 135lbx5, 185lbx5 (2 sets)
smith calf raises: 3x20
10min treadmill



*band weight not added*

jtteg_x
08-08-2008, 04:30 PM
8/8/08 Friday

ME Bench:
flat warmup: bar, 95lb, 135lbx5
incline: 135lbx8, 185lbx5, 225lbx2, 245lbx1, 265lbx0
CG bench: 135lbx8, 185lbx8, (medium grip due to shoulder ache) 225lbx4, 225lbx4
seated hammer row: 1x12, 2x8
face pulls: 3x15
db curl: 30lbx20 (3 sets)
bb shrugs: 135lbx15 (3 sets)
seated dips (burnout): 3x20


*incline = delt killer*

jtteg_x
08-10-2008, 11:45 AM
8/9/08 Saturday

Cardio:
10min treadmill
crunches: 1x50, 1x75, 1x100
decline sit-ups: 3x15
ab pull down: 1x10

jtteg_x
08-11-2008, 09:44 PM
8/11/08 Monday


DE Deadlift:
GMs: bar, 95lbx8, 135lbx5, 155lbx5, 165lbx5, 185lbx5
pull-throughs: 3x12

jtteg_x
08-12-2008, 10:28 PM
8/12/08 Tuesday


DE Bench:
speed bench: bar, 95lbx8, 135lbx5, 185lbx2 (6 sets/3 grips)
CG bench: 185lbx6, 205lbx6, 225lbx4, 245lbx4
Military Press: 95lbx8, 105lbx5, 135lbx5, 155lbx3, 155lbx2
Chin ups: 3x8
Lat pull down (wide bar): 3x10
bb curl: 1x12, 2x10
Push downs: 3x20




*GM's kicked my ass*

jtteg_x
08-15-2008, 12:16 AM
8/14/08 Thursday


Lowerbody:
ATG Squat: bar, 135lbx8, 185lbx8, 225lbx8, 255lbx8
leg extensions: 3x12
smith calf raises: 2x20



*sprained my right neck/trap due to careless form on the smith raises*

jtteg_x
08-22-2008, 01:00 AM
8/21/08 Thursday


Cardio/Abs:
did some vertical jump work
slalom sprints
1 mile treadmill
crunches: 1x50, 1x75, 1x100
sit-ups: 2x20

jtteg_x
08-23-2008, 12:51 PM
8/22/08 Friday


Chest/Tri/Bi:
Bench: bar, 135lbx8, 185lbx8, 225lbx5, 225lbx5
DB Bench: 65lbx12 (2 sets)
JM smith press: 2x8
OH tri extension: 55lbx12, 65lbx12
reverse grip pull-down: 2x15
e-z curl: 2x12




*will be focusing on conditioning rather than powerlifting. est 6 months of change*

jtteg_x
08-26-2008, 12:40 AM
8/25/08 Monday


Back/Bicep/Abs:
Chin-ups: 1x12, 2x8
BB rows: 135lbx12, 135lbx8 (2 sets)
BB shrugs: 135lbx15, 185lbx15 (2 sets)
DB curl: 25lbx16 (3 sets)
low pulley cable curl: 2x10
crunches: 1x60, 1x90, 1x120
decline sit-ups: 1x15, 1x12
treadmill: 1/4 mile jog/sprint

jtteg_x
08-29-2008, 03:14 AM
8/28/08 Thursday


e-z curl: 40lbx15, 75lbx15 (2 sets)
pull ups: 1x20, 1x15
1 mile jog/incline walk
crunches: 3x100
roman chair leg raises: 2x20
did some slalom/jumping jack drills


today's weight: 202.6lb

jtteg_x
08-29-2008, 08:04 PM
8/29/08 Friday


Chest/Tricep/Shoulder:
Push ups: 1x25, 1x32, 1x15
Bench: 135lbx12, 185lbx8, 225lbx8
Seated chest press: 2x10
Seated DB press: 45lbx12, 55lbx12, 65lbx12
Incline Tate press: 35lbx12, 45lbx12
OH triceps rope extensions: 2x20
H-rolls: 15lbx20 (2 sets)

jtteg_x
09-01-2008, 05:45 PM
9/1/08 Monday


Chest/Back/Bicep:
bench: bar, 135lbx8, 135lbx8, 185lbx8, 205lbx8, 225lbx8
push ups: 1x25, 1x20 (shoulders still recovering from Friday)
Chin ups: 3x7
lat pull down (wide bar): 3x8
DB curl: 27lbx16, 27lbx20, 30lbx16
laying cable curl: 2x12
cable fly's: 3x15

jtteg_x
09-03-2008, 01:19 AM
9/2/08 Tuesday


Jumping jacks: 2x100
suicide sprints: two sets of 1 min jogging pace
vertical jump box (3 different heights): 10 continuous runs
crunches: 3x100
roman chair leg raises: 3x20
medicine ball sit-ups: 3x30

killxswitch
09-03-2008, 08:03 PM
Hey it's been a while. Good to see you're still at it. Great consistency.

jtteg_x
09-03-2008, 11:33 PM
thanks man. it sucks not being able to focus on deads and squats.




9/3/08 Wednesday

Shoulder/Bicep:
Standing military: bar, 95lbx8, 105lbx8, 135lbx6, 135lbx5
BB shrugs: 135lbx15, 185lbx15, 205lbx15, 225lbx15
e-z curl: 45lbx20, 65lbx12 (2 sets)
cable curl: 3x15 (super sets)

jtteg_x
09-06-2008, 12:46 PM
9/5/08 Friday


Chest/Tricep:
Bench: bar, 135lbx8, 185lbx5, 225lbx5, 245lbx5 (2 sets)
DB Bench: 65lbx8, 85lbx8, 100lbx8
Incline Tate Press: 35lbx12, 45lbx12 (2 sets)
E-Z bar OH Tri Extension: 65lbx15 (3 sets)
1-arm Reverse Pull-down: 3x12 (each arm)
Cable Fly: 2x15

jtteg_x
09-08-2008, 11:58 PM
9/8/08 Monday


Upperbody:
Bench: bar, 95lbx8, 135lbx8, 185lbx8, 225lbx8, 245lbx6
Incline bench: 135lbx8, 185lbx8, 185lbx6
JM smith press: 2x8
CSR: 3x8
E-Z curl: 55lbx8, 65lbx8, 85lbx8
OH tri rope extension: 2x15
Sit ups w/hands behind head: 2x15

jtteg_x
09-11-2008, 08:58 PM
9/11/08 Thursday


Back/Bicep:
Pull ups: 3x15
Kroc Rows: 55lbx8, 75lbx8, 100lbx8
Cable chest row (wide bar): 3x10
DB Curl (alt): 32lbx16 (3 sets)
Low pulley cable curl: 3x15
Medicine Ball sit-ups: 3x25

jtteg_x
09-12-2008, 07:49 PM
9/12/08 Friday


Chest/Tricep/Shoulder:
Bench: bar, 135lbx8, 185lbx8, 225lbx8, 245lbx5, 275lbx1
DB Bench: 70lbx8, 80lbx8, 90lbx8
Cable fly: 3x15
DB OH Tri extension: 3x12
Cable pull downs: 3x15
Reverse pull downs: 2x15
DB front raises *alt*: 20lbx20, 22lbx20 (2 sets)
Push ups: 2x30


*went easy on the Tricep/shoulders today*

jtteg_x
09-16-2008, 07:27 PM
9/15/08 Monday

Bench/Tricep:
Bench: bar, 135lbx8, 185lbx8, 225lbx8, 275lbx1
F6: 315lbx2 (no touch), 355lbx1 (touch)
CG Bench: 225lbx8 (2 sets)
Decline Skull Crushers: 2x10
Pushdowns: 2x15
Calf Raises: 2x15
Crunches: 3x100

*cut the back off the single f6. figured it was a good for top half work*

jtteg_x
09-16-2008, 07:33 PM
9/16/08 Tuesday


Back/Shoulder/Bicep:
SLDL: 135lbx10, 185lbx10 (2 sets)
Chins off the power rack cage: 1x6, 1x8, 1x10
Pendlay Row: 135lbx8, 155lbx8 (2 sets)
Seated chest row: 3x10
Seated DB press: 45lbx10, 60lbx10, 65lbx10
BB Shrugs: 135lbx15, 185lbx15 (2 sets)
E-Z curl: 60lbx12 (3 sets)...
super set with laying cable curl: 3x12
Roman chair raises: 2x20