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j_man_honda
07-08-2007, 08:40 PM
:strong:Intro

Let me give you guys/girls some brief history about me. I am currently 19 years old and in college. I played and excelled in sports during my high school days(miss that a lot). I have always been pretty athletic but my dad got me into weightlifting when I was 16. He has his own gym setup in his shop. We have pretty much everything we need(dumbells, barbells, smith machine, leg press/hack squat machine, T-bar row, cables, leg extension/curl, etc.) He's been working out for about 25 years so he has taught me a lot. I started out as a 135lb. stick at age 16 and now I am 175lbs.

I have always been on the thin side and I am tired of seeing these huge guys walking around that have never touched a weight(damn genetics). I started my bulking stage last sunday(7-1-07). I have gained 5lbs. in one week(most is likely water weight) so that puts me at 175lbs. I want to get to 200lbs. by (12-31-07). Hopefully I will gain mostly mass and not fat. I will be using you guys' advice as I go along to make my life a little easier. There is a lot of great input on this site and I hope I can put it to good use during my bulk. Any advice or criticism is appreciated.

:strong:My routine

Monday: Chest
Flat barbell press-5x6-8 reps
Incline dumbell press-4x6-8 reps
Decline barbell press-3x6-8 reps
Standing cable flyes-2x6-8 reps

Tuesday: Back
Deadlifts-5x6-8 reps
T-bar rows-3x6-8 reps
Pull-ups-2x6-8 reps
Biceps
Straight bar curls-5x6-8 reps
E-Z bar preacher curls-3x6-8 reps
Standing dumbell curls-2x6-8 reps

Wednesday: Calves, Abs, Forearms

Thursday: Shoulders
Seated military press-5x6-8 reps
Seated dumbell side raises-3x6-8 reps
Barbell shrugs-2x6-8 reps
Triceps
Cable pushbowns w/rope-5x6-8 reps
Skullcrushers-3x6-8 reps
2arm overhead dumbell extension-2x6-8 reps

Friday: Legs
Squats-5x6-8 reps
Stiff-legged deadlifts-4x6-8 reps
Leg extensions-4x6-8 reps
Reverse leg curls-3x6-8 reps

I threw in calves, abs, and forearms on Wednesday to give my upper body a break and to prepare my legs for Fridays' workout. Of course I will be alternating exercises and throwing in different ones each week. This is just my routine for this week. I will be going heavy and have my partner spot me on the last 1-2 reps of each exercise.

:strong:Supplements

Cytogainer/for calories and protein
Muscle Milk/for calories and protein
Xyience NOX-CG3/pre-workout energy

Not real experienced with supplements so if anyone suggests different ones please let me know.

:strong:Current Pics(7-8-07):
Excuse the tank-top tan line...:redface:... I was working in the yard yesterday.

Unholy
07-08-2007, 08:51 PM
Hey bro, just my opnion but you have too much direct arm work. After heavy rows and pulldowns your biceps will already be fried, I would do one bicep exercise and go home. PS you need to do deadlifts on back day. Same goes for chest. Hit tris after chest and go home.

On leg day there is no need for leg curls and reverse leg curls. Squat heavy, do heavy SLDL's, throw in a calf exercise and go home.

My suggestion is made fitday.com your best friend. The supplements are absolutely useless if you don't know your baseline maintenance calories followed by how many you eat a day.

TheLion
07-08-2007, 09:30 PM
agreed with unholy. except i hate fitday.com. it's a great site, but tedious as all get out. i recommend nitrean. seems to work. if you keep gaining 5 lbs in one week, you will get huge fast, and not lean muscle, a lot of fat too. your goal of 200 by december is reasonable i would say. its going to take hard work and a strict diet to keep your body fat levels reasonable. but, you can always just take a dirty bulk right past 200 and then cut back down till you're happy with your fat levels. peruse around here. lots of great articles on how to do what you want to do

Unholy
07-08-2007, 09:32 PM
You won't gain 5lbs a week, I promise lol.

And once you get all your average foods into fitday, its takes 30 seconds at the end of your day to update.

j_man_honda
07-09-2007, 07:17 PM
Hey bro, just my opnion but you have too much direct arm work. After heavy rows and pulldowns your biceps will already be fried, I would do one bicep exercise and go home. PS you need to do deadlifts on back day. Same goes for chest. Hit tris after chest and go home.

On leg day there is no need for leg curls and reverse leg curls. Squat heavy, do heavy SLDL's, throw in a calf exercise and go home.

My suggestion is made fitday.com your best friend. The supplements are absolutely useless if you don't know your baseline maintenance calories followed by how many you eat a day.

Thanks for your honest opinion Unholy. But last week my bi's felt good and ready for working out after I did back. But if I ever do feel extremely tired or sore I will take your advice.:thumbup: I just setup my fitday account also. Thanks for the recommendation!:thumbup:


agreed with unholy. except i hate fitday.com. it's a great site, but tedious as all get out. i recommend nitrean. seems to work. if you keep gaining 5 lbs in one week, you will get huge fast, and not lean muscle, a lot of fat too. your goal of 200 by december is reasonable i would say. its going to take hard work and a strict diet to keep your body fat levels reasonable. but, you can always just take a dirty bulk right past 200 and then cut back down till you're happy with your fat levels. peruse around here. lots of great articles on how to do what you want to do

Yes I have heard good things about Nitrean. I will definately try it in the future. And I know I won't be gaining 5lbs. a week. I will hopefully be gaining 1-2lbs. a week with my current diet(eating everything). :thumbup:

j_man_honda
07-09-2007, 07:28 PM
Today's chest workout felt pretty damn good. Here is what I did:

Incline dumbell press:
(weight for each arm)x(reps)
45x12
55x10
65x6
65x6
65x6

Standing cable flyes:
(weight for each arm)x(reps)
22.5x12
25x10

Flat barbell press:
125x12
145x10
165x6
165x6

Decline dumbell press:
(weight for each arm)x(reps)
40x12
45x10
50x6

My benchpress #'s suffered slightly because I was pretty spent after those incline dumbell presses but overall I am satisfied with all the #'s. On the sets of 6 I had my partner spot me on the last couple of reps.

I took in about 3500 calories today and will take in about 500 more before I go to bed.:nod:

fleep
07-09-2007, 08:59 PM
Today's chest workout felt pretty damn good. Here is what I did:

Incline dumbell press:
(weight for each arm)x(reps)
45x12
55x10
65x6
65x6
65x6

Standing cable flyes:
(weight for each arm)x(reps)
22.5x12
25x10

Flat barbell press:
125x12
145x10
165x6
165x6

Decline dumbell press:
(weight for each arm)x(reps)
40x12
45x10
50x6

My benchpress #'s suffered slightly because I was pretty spent after those incline dumbell presses but overall I am satisfied with all the #'s. On the sets of 6 I had my partner spot me on the last couple of reps.

I took in about 3500 calories today and will take in about 500 more before I go to bed.:nod:

solid lookin workout bro look around at other people's journals it will give you ideas/inspiration for your workouts...my opinion doesn't have much weight because i'm still in the early stages but i'd like to see you lifting some heavy weights and prioritizing the big 4 (squats, deadlifts, bench, military press)

j_man_honda
07-10-2007, 05:42 AM
solid lookin workout bro look around at other people's journals it will give you ideas/inspiration for your workouts...my opinion doesn't have much weight because i'm still in the early stages but i'd like to see you lifting some heavy weights and prioritizing the big 4 (squats, deadlifts, bench, military press)

Damn, thanks for a nice kick in the ass for today's workout:whip: . And I will be doing all of the big 4 you listed this week. Thanks for stopping by.

j_man_honda
07-10-2007, 05:41 PM
Today I did back and biceps. Here's what I did:

Deadlifts:
165x12
185x12
205x8
205x8
225x6

Pull-ups:
BWx8
BWx6
BWx6

One-Arm Dumbell Row:
75x10
85x8

Standing Barbell Curl:
65x12
85x10
95x8
95x6

Standing Dumbell Curl:
30x12
40x10
45x6

I made sure to use proper form while doing deadlifts. I also eased the weight down on the negatives and didn't drop it quickly like I normally do. Numbers suffered slightly because of it but they(deadlifts) felt really good. My biceps were pretty spent so I cut out the preacher bench curls I was planning on doing.

I've taken in around 2600 calories today. Fixing to eat supper and then drink some Muscle Milk. That should bring the calorie count up to 4000ish.

fleep
07-10-2007, 07:54 PM
lookin solid man, after various rows it doesn't take much to kill the biceps

j_man_honda
07-10-2007, 08:29 PM
lookin solid man, after various rows it doesn't take much to kill the biceps

And killed they were trust me!:eek:

Just finished eating supper: 8oz. grilled chicken breast/green beans/macaroni and cheese/2 rolls--After I drink the muscle milk, calorie count is 3967 according to Fitday.:burger:

j_man_honda
07-11-2007, 09:41 PM
Wednesday, July 11

Did calves, abs, and forearms today. My back was sore as hell from yesterday so I didn't go crazy today.

45 degree Decline sit-ups:
BWx25
BW+8lb. med. ballx15
BW+8lb. med. ballx15
BW+12lb. med. ballx12

Cable crunches:
50x15
60x10

Hanging Leg Raises:
BWx20
BW+2.5lb. ankle weightsx15

Behind Back Wrist Curls w/ barbell:
55x15
65x10
65x10
65x10

Reverse Wrist Curls w/ barbell:
45x20
45x15

Seated Calf Raises:
95x20
110x16
130x12
130x12

Leg Press Calf Raises:
130x20
140x18
150x16
160x10

Also got in my 4000+ calories today!:clap:

j_man_honda
07-12-2007, 07:45 PM
Today was shoulders and triceps. My partner skipped out on me today so I couldn't push out the extra 1-2 reps that I could with a spot. Here's what I did:

Seated Dumbell Overhead Press:
(weight on each arm x reps)
35x15
45x10
50x8
55x5

Standing Side Laterals:
(weight on each arm x reps)
15x15
20x10
20x10

Rear Laterals(laying down):
(weight on each arm x reps)
10x15
15x8
10x12

Cable Pushdowns:
70x15
80x12
85x10

Overhead Dumbell Extension:
45x12
55x10
55x10

Dips:
BWx10
BWx10
BWx10

Tomorrow is leg day!:cry: Can't wait for that sick feeling you can only get while doing legs! :cry:

j_man_honda
07-13-2007, 09:48 PM
Today was leg day:cry:. In the past I hardly ever worked legs, and when I did, I didn't do any squats, SLDL, etc. And my #'s show it:help:. Now I am ready to get serious about building up my sticks.:redface:Anyway, here's my workout:

BB Squats:
115x14
135x10
135x10
135x8
135x6

At the 135 I was going down to about 90 degrees. Is this the best way or do I need to go lower?

Stiff-Legged Deadlifts:
125x15
135x12
135x10
135x10

Leg Press:
205x15
250x12
320x10
320x10

Leg Curl:
90x15
100x12
105x8

I was totally spent after the workout. Definately gave it my all. I hope my squat #'s will jump quickly:help:

Bako Lifter
07-13-2007, 10:21 PM
Seated Dumbell Overhead Press:
35x15
45x10
50x8
55x5

Standing Side Laterals:[/B
15x15
20x10
20x10

[B]Rear Laterals(laying down):
10x15
15x8
10x12

Cable Pushdowns:
70x15
80x12
85x10

Overhead Dumbell Extension:
45x12
55x10
55x10


:eek: None of these are compounds. Next time try millitary press for shoulders, and maybe CG bench for triceps.... up to you though.

j_man_honda
07-13-2007, 10:38 PM
:eek: None of these are compounds. Next time try millitary press for shoulders, and maybe CG bench for triceps.... up to you though.

Would you do military presses standing or sitting? And I plan on doing close grip benches next week.:thumbup:

Bako Lifter
07-13-2007, 10:42 PM
Would you do military presses standing or sitting?
Standing.

And I plan on doing close grip benches next week
Awesome.

fleep
07-13-2007, 11:11 PM
At the 135 I was going down to about 90 degrees. Is this the best way or do I need to go lower?

parallel is ok but ass to ground is better...i do mine ass to ground and most of the people here do too

j_man_honda
07-15-2007, 09:07 AM
I weighed in at 177lbs this morning. I'm up 2lbs from a week ago.:clap: My legs are sore as hell from Friday's leg workout. That's a good thing though. I will be doing a 25-30 minute ab workout tonight because I heard you need to work abs the most while on a bulk.

Fuzzy
07-15-2007, 09:26 AM
As low as you can go.

I didnt get my thunder thighs my squatting high.

Good luck.

j_man_honda
07-15-2007, 03:57 PM
As low as you can go.

I didnt get my thunder thighs my squatting high.

Good luck.

OK... I will go low next time... And thanks for throwing it up in my face about your thunder thighs.:bow: :bow: :bow:

Herandi
07-15-2007, 04:24 PM
hey nice lifting in here, i too am 6 foot 1, bulking, and have stick legs haha :hump: . I don't really know how clean your bulk is but i would think of maybe lowering the calories to say 3400 or so and see how that goes. If you find after a few weeks you're not gaining you could always bring it up a bit. when i bulked from 150 to 182 i was eating 4200 calories and sure i got bigger but i also gained a lot of fat and it makes the cutting a lot harder. One thing i've realised through reading and advice on this site is that (especially if you're not that new to lifting - i don't think you are) a slow clean bulk is much more prefferable, but then depends if you can't wait that long to get big :p

j_man_honda
07-15-2007, 04:55 PM
hey nice lifting in here, i too am 6 foot 1, bulking, and have stick legs haha :hump: . I don't really know how clean your bulk is but i would think of maybe lowering the calories to say 3400 or so and see how that goes. If you find after a few weeks you're not gaining you could always bring it up a bit. when i bulked from 150 to 182 i was eating 4200 calories and sure i got bigger but i also gained a lot of fat and it makes the cutting a lot harder. One thing i've realised through reading and advice on this site is that (especially if you're not that new to lifting - i don't think you are) a slow clean bulk is much more prefferable, but then depends if you can't wait that long to get big :p


Thanks for stopping by. Damn stick legs:swear: haha....How long did it take you to get from 150 to 182? How active were you? Because I don't know how many calories I burn in a day but it has to be a good bit. I think 4000 calories is ideal for my bulk. I know that I will gain some fat but hopefully most will be mass.:thumbup:I dropped a comment in your journal by the way.

Herandi
07-15-2007, 06:24 PM
it took me about 5/6 months to get up to that weight gaining about 1.5 pounds per week, but back down a lot now though. i wasn't very active basketball once a week, are you doing cardio?? yeah noticed the comment appreciate it man :)

Fuzzy
07-15-2007, 06:41 PM
OK... I will go low next time... And thanks for throwing it up in my face about your thunder thighs.:bow: :bow: :bow:

Ive got pics, wanna see :p

Lol, just palying, but in all honesty you dont realse the explosive mass gains you miss out when you do a good deep heavy raw squat.

j_man_honda
07-16-2007, 06:21 PM
I got bored last night so I worked my abs for a little while. I had to make due with what I have at my house.

Body by Jake/Ab Scissor:
Hardest settingx25
Hardest settingx25
Hardest settingx20
Hardest settingx20

Sit-ups w/ feet under dresser:
BWx35
BWx35
Holding 5lbs. behind headx30
Holding 5lbs. behind headx30

I added some twists on the last two sets of sit-ups.

j_man_honda
07-16-2007, 06:34 PM
Today was chest day. My partner showed up in the middle of my workout for 10 minutes and then left!:swear: Damn it's hard to find someone dedicated!:scratch:

Flat BB Benchpress:
135x12
145x10
165x6
165x6
175x4(partner showed up and spotted me on the last rep)
155x8

DB Incline Press:
45x12
50x10(partner left after this set)what a bit**!!!!!
55x8
55x7

Decline BB Press:
135x8
135x8
135x6

Standing Cable Flyes:
(weight on each arm x reps)
25x15
35x10

Felt pretty good considering the fact I wasn't crazy about going heavy without a spotter throughout 90% of the workout:( . Trying to jam in my 4000 calories before I go to bed.

fleep
07-16-2007, 08:22 PM
175x4 i like keep up the heavy lifting

j_man_honda
07-16-2007, 09:05 PM
Thanks man! I'm hoping to max out sometime this week on bench,dead, and squat since I technically never have. Hoping to get 210 on the benchpress. Sorry, but I can't do that for reps like you do!:bang: :bang: ...lol

Herandi
07-17-2007, 04:15 PM
nice workout j man. If you're struggling to get in calories you can always make your own shake: what i like is milk, peanut butter, bannana, tablespoon olive oil and scoop protein shake all blended together, lots of calories and doesn't taste bad at all! try it out

fleep
07-17-2007, 04:21 PM
nice workout j man. If you're struggling to get in calories you can always make your own shake: what i like is milk, peanut butter, bannana, tablespoon olive oil and scoop protein shake all blended together, lots of calories and doesn't taste bad at all! try it out

that's a great shake and very dense in calories and it is great for any time of the day EXCEPT post workout. the reason is, the fat from the milk, peanut butter, and olive oil will slow the absorption of the protein. post workout u want fast protein absorption so no fats!

Herandi
07-17-2007, 04:42 PM
that's a great shake and very dense in calories and it is great for any time of the day EXCEPT post workout. the reason is, the fat from the milk, peanut butter, and olive oil will slow the absorption of the protein. post workout u want fast protein absorption so no fats!

yeah sorry i didn't mean have one of those around your workout, i try to avoid ALL fats near workouts, but for any other time of the day its worth a go

fleep
07-17-2007, 06:45 PM
yeah sorry i didn't mean have one of those around your workout, i try to avoid ALL fats near workouts, but for any other time of the day its worth a go

exactly i totally agree :clap:

j_man_honda
07-17-2007, 07:25 PM
nice workout j man. If you're struggling to get in calories you can always make your own shake: what i like is milk, peanut butter, bannana, tablespoon olive oil and scoop protein shake all blended together, lots of calories and doesn't taste bad at all! try it out

Thanks for the suggestion. Will definately try it out.

Today I did back and biceps.

Deadlifts:
145x15
185x12
235x6
255x4(woooh...they killed)

BB Rows:(first time doing these so I was getting my form down)
85x15
95x12
95x12

Pull-Ups:
BWx8
BWx7
BWx6

EZ Bar Preacher Curls:
65x15
75x12
85x8

Standing DB Curls:
(weight on each arm x reps)
30x15
40x10
45x6

On the BB rows my lower back killed from doing deads first. I think I will switch them up next time. My biceps were pretty dead too once I got to them. I ran out of protein yesterday but I got some more today so I will be drinking a shake 2night to get to my 4000 calories for today.

Herandi
07-18-2007, 03:15 AM
nice volume and weight on the deads there j man

j_man_honda
07-18-2007, 08:28 PM
Thanks Herandi.....Today I worked abs and calves. Didn't have time for forearms:(...oh well

60 degree Decline Sit-ups:(held hands behind my head)
BWx25
BW+5lbs x20
BW+5lbs x18
BW+5lbs x16

Hanging Leg Raises:
BWx20
BW+2.5lb ankle weights x16
BW+4lb ankle weights x14
BW+4lb ankle weights x14

15 degree Decline Straight-leg Raises:
BWx20
BW+2lb ankle weights x15
BW+2lb ankle weights x12

Seated Calf Raises:
110x20
160x6 (caught a cramp in left calf)
140x15
140x12

Standing Calf Raises:
135x15
145x12
145x12
145x12

j_man_honda
07-19-2007, 07:54 PM
Today was shoulder and tricep day.

Standing behind-neck presses:
65x15
85x12
95x10
95x10

Upright Rows:
65x15
75x12
85x8

DB Rear Lateral Raises:
15x12
25x6
15x10

Close Grip Bench Presses:
95x15
115x12
130x8

Cable Pushdowns w/rope:
55x20
65x12
75x8

Dips:
BW+10lbs. x10
BW+10lbs. x10
BW+20lbs. x8

Workout felt pretty good. I have to say the behind the neck presses felt the best. Had a major pump in my shoulders after doing them.

j_man_honda
07-20-2007, 07:10 PM
Today I did legs. I really am trying to get my squat form down so that is why I did high reps and why my #'s are really low. I've always been told to never sacrifice form for weight so this is what I did. And I don't have a huge ego so I always post my true #'s. I'm not going for any world records, just trying to get bigger and stronger..that is all.

Front Squats:(with arms crossed)
75x12
85x12
95x10

Regular Squats:
95x15
95x12
95x10

Hack Squats:
65x15
85x12
95x10

Leg Curls:
70x15
75x12
80x10

j_man_honda
07-22-2007, 10:07 AM
Well I did my weekly weigh-in this morning after a 5 minute piss(it seemed like). The scale read 179lbs. Gained 2lbs. since last Sunday. I'm on my way to 200:hump: :hump:

I will be doing a little ab work later on tonight.

j_man_honda
07-23-2007, 05:34 PM
Today's chest workout felt really good....I felt energized and strong throughout the workout.

BB Benchpress:
145x10
165x10
185x4 (+1 with spot)
195x2 (+2 with spot)
155x8

Incline DB Flyes:
35x12
45x8
45x8
45x8

Flat DB Press:
55x12
65x6

Standing Cable Flyes:
(weight on each arm x reps)
30x15
35x12

I had never gotten 195 twice by myself before so I was pretty stoked. And I did the 195 after I was pretty spent from the 185... So I was happy with the workout. Tomorrow is back and biceps.

fleep
07-23-2007, 07:27 PM
i like the heavy pressing good work bro

j_man_honda
07-23-2007, 07:45 PM
i like the heavy pressing good work bro

Thanks man, I'm trying...Putting in max effort throughout every workout.

j_man_honda
07-24-2007, 07:43 PM
Today I did back and biceps. I lower back was already killed after doing BB rows so my deadlift #'s suffered. I also felt a bad pain in my left knee after my 3rd set of deads. I think I was locking my knees out too soon on my way up. I will drop the weight next week and work strictly on form.

BB Rows:
95x12
115x12
135x10
135x10

Deadlifts:
135x10
205x8
205x6 (ooww...my knee)
215x5

Single arm Lat pulldowns:(I held a cable in each arm and simulated a pull-up)
(weight on each arm x reps)
40x15
50x12
50x10

BB curls:
65x15
85x12
95x10
95x8

Standing DB Hammer Curls:
30x12
40x10
40x10

fleep
07-24-2007, 08:25 PM
yea bro, BB rows hit your lower back hard. best advice i can give u is to do them after deadlifts with an exercise that doesnt put stress on your lower back in between them, like your lat pulldowns.

j_man_honda
07-26-2007, 07:05 PM
yea bro, BB rows hit your lower back hard. best advice i can give u is to do them after deadlifts with an exercise that doesnt put stress on your lower back in between them, like your lat pulldowns.

Thanks for the advice bro.

WED. 7/25/07-----Abs and Calves

Hanging Leg Raises:
BWx15
BW + 2.5lb ankle weights x 10
BW + 2.5lb ankle weights x 10
BW + 2.5lb ankle weights x 10

55 degree sit-ups:(throwing 8lb. medicine ball to partner at top)
BW + 8lb. medicine ball x 12
BW + 8lb. medicine ball x 12
BW + 8lb. medicine ball x 12
BW + 8lb. medicine ball x 12

Seated Calf Raises:
110x15
130x12
140x10
140x10

Standing Calf Raises:(on Smith Machine)
105x15
125x12
135x12
145x10

That's that.....

j_man_honda
07-26-2007, 07:17 PM
Shoulders and Triceps

Seated Military Press:
75x15
95x10

Standing Military press:
85x12
95x10

Standing Behind-Neck Press:
95x10
100x7
100x6

Side Lateral Raises:
15's x 15
25's x 12
25's x 12

Seated Overhead Cable Extensions:(with rope)
40x15
50x12
55x10
55x10

Tricep pushdowns on machine:
55x10
55x10
55x10

Workout felt good. My shoulders were totally pumped after those presses. I saw veins that I didn't know I had. Just recieved some Creatine Monohydrate in the mail today also.:smoke:

TwiloMike
07-26-2007, 08:00 PM
Nice shoulder work! Lots of volume, and lots of standing. Great job!

j_man_honda
07-26-2007, 08:23 PM
Nice shoulder work! Lots of volume, and lots of standing. Great job!

I appreciate it man.....I'm trying my best:cool:

fleep
07-26-2007, 08:45 PM
things are moving fast around here, those military presses will be up to 135 sooner than you know it

Herandi
07-27-2007, 06:44 AM
excellent shoulder day there. Is your creatine in capsule form or powder? i just started taking the capsules and they are a real boost.

j_man_honda
07-28-2007, 09:46 AM
things are moving fast around here, those military presses will be up to 135 sooner than you know it

Thanks man...I appreciate the kind words.


excellent shoulder day there. Is your creatine in capsule form or powder? i just started taking the capsules and they are a real boost.

I bought Prolab Creatine Monohydrate powder. I am going to start taking it Monday....Thanks for stopping by.

j_man_honda
07-28-2007, 10:03 AM
Yesterday 7/27/07..... Leg day

Cable Squats:(I held the cables up by my shoulders to resemble holding a barbell)
(weight on each cable x reps)
35x15
45x12
55x10
65x6

Walking DB Lunges:
(weight on each arm x reps)
35x12
45x10
45x10

Stiff-legged Deadlifts:(I really squeezed and paused at the bottom of the movement)
130x15
130x12

Leg Curls:
75x15
90x12
100x8
100x8

I really switched it up doing Cable Squats and Walking Lunges. Just trying to see what hits my legs the best. I will be weighing in tomorrow to see how much weight I have gained this week.

fleep
07-28-2007, 10:13 AM
prolab was the first creatine i ever tried and it seemed to have worked well for me, i got this value pack with 2 bottles and a free t-shirt :thumbup:

j_man_honda
07-29-2007, 09:35 AM
prolab was the first creatine i ever tried and it seemed to have worked well for me, i got this value pack with 2 bottles and a free t-shirt :thumbup:

Cool man..I hope it works well for me.

I weighed in this morning at 181lbs..... Up 2lbs. from last Sunday.:burger:

Herandi
07-29-2007, 11:03 AM
181! 182 is the biggest i've got too, damn you!!! :p

fleep
07-29-2007, 11:09 AM
Cool man..I hope it works well for me.

I weighed in this morning at 181lbs..... Up 2lbs. from last Sunday.:burger:

wouldn't be surprised if u put on more pounds fast...with the creatine your body is going to retain a lot of water

j_man_honda
07-29-2007, 02:11 PM
181! 182 is the biggest i've got too, damn you!!! :p

HaHa.....I'm just enjoying my bulk while it lasts because whenever cutting time comes around I won't enjoy my meals as much. I'm sure you'll be back at 182 real soon if you keep lifting heavy and consuming enough calories.


wouldn't be surprised if u put on more pounds fast...with the creatine your body is going to retain a lot of water

Yeh, that's what I've heard. More pounds is fine with me.

j_man_honda
07-30-2007, 06:24 PM
7/30/07....Chest:

BB Benchpress:
135x12
155x8
185x3 + 2 w/spot
185x3 + 2 w/spot
185x2 + 2 w/spot

Incline Cable Flyes:
(weight on each cable x reps)
30x15
35x12
45x8
45x8

Flat DB press:
55x12
65x8
65x6

Decline Cable Flyes:
(weight on each cable x reps)
30x15
45x10
45x10

Today felt good.....Chest was totally pumped when I walked out of the gym.... I started taking my creatine today also.

Herandi
07-30-2007, 06:43 PM
real nice chest day j man. hope the creatine works for you. What time are you taking it during the day, i take three capsules 1 hour before workout and three 1 hour after seems to work well.

j_man_honda
07-30-2007, 07:04 PM
Thanks Herandi......I don't know when to take it.... I am taking 1 serving in morning and 1 at night?

j_man_honda
07-31-2007, 07:06 PM
7/31/07......Back and Biceps

Deadlifts:
135x10
185x10
225x5....my damn left knee started hurting again
225x5
225x4

Lying T-bar Rows:
75x12
90x10
90x10
90x8

Pull-ups:
BWx8
BWx6

Standing EZ bar curls:
65x12
85x10
85x10

DB Hammer Curl:
35x12
40x8
40x8

My left knee started hurting yet again during deadlifts!:mad: It's more of an ache than a hurt....But I sucked it up and finished deadlifts. I could have gotten 6-8 reps with 225 w/out the knee ache I believe. Bicep #'s were weak because they were totally burned out when I got to them...Oh well.

fleep
07-31-2007, 07:30 PM
lookin good bro, nice to see you are sticking with deadlifts and lifting heavy weights, keep it up

j_man_honda
08-01-2007, 08:58 PM
lookin good bro, nice to see you are sticking with deadlifts and lifting heavy weights, keep it up

Thanks man...

Today I did abs and calves

Seated Calf Raises:
110x15
130x10
130x10
110x15

Standing Calf Raises:(on smith machine)
95x15
135x10
135x10
135x10

Calf Raises on leg press:
110x12
110x12

Hanging Leg Raises:
(w/ timberland boots on)maybe 2lbs. a piece
BWx15
BWx15
BWx15
BWx15

65 degree Situps:
(all w/ 8lb. medicine ball)
BWx15
BWx15
BWx12
BWx12

Ready for shoulders/triceps 2morrow!

Herandi
08-02-2007, 11:49 AM
nice leg day, calves must be stinging i bet. With the creatine take one serving one hour before your workout, it will give you a lot of energy in the gym. I've read this its got everything you need to know about creatine basically: http://www.absolute-creatine.com

j_man_honda
08-02-2007, 07:26 PM
nice leg day, calves must be stinging i bet. With the creatine take one serving one hour before your workout, it will give you a lot of energy in the gym. I've read this its got everything you need to know about creatine basically: http://www.absolute-creatine.com

Well thank you, but that wasn't my leg day...It was ABS and CALVES day...lol....And I will start taking my creatine in the morning and after my workout. Only because I take Xyience NOX-CG3 for pre-workout energy. Thanks for the advice.:nod:

j_man_honda
08-02-2007, 07:37 PM
SHOULDERS and TRICEPS.....

Seated Dumbell Press:
35x12
45x12
55x6 + 2 w/spot
55x5 + 2 w/spot

Standing DB Side Raises:
25x12
30x10
30x8

One-arm DB Bent-over raises:(for the rear deltoids)
15x12
15x12

Standing Tricep Overhead Extension:w/ hammer curl bar
40x15
60x10
60x10
70x8

Cable Tricep Pushdown:w/ V-bar
70x15
70x12
80x8

Dips:
BWx12
Bwx12

Decent workout today.....Calves and Abs are sore as hell from Wednesday.

j_man_honda
08-04-2007, 07:10 AM
8/3/07.....Legs

ATF Squats:(still working on my form on these)
75x15
95x12
115x8
115x8
125x8

Leg Press:
200x15
290x15
360x12
360x12

Walking DB lunges:
45x12
45x8
45x8

Leg Curls:
70x15
95x12
95x12

That's that.......

j_man_honda
08-06-2007, 05:44 AM
8/6/07

MORNING WEIGHT===182.5lbs......Up another 1.5lbs. from last Sunday.

Today I will be working chest. I will post routine and #'s later.

Herandi
08-06-2007, 04:42 PM
nice workouts man, shoulder day starting to look real strong now. Calories still at 4000? hows the bf%, lost any definition??

pbal17
08-06-2007, 04:57 PM
whats up, just browsing through and we are doing almost the same thing....im 19, 6'0...currently 182 and bulking. nice work outs and good luck w/ the bulk. over a pound a week is some serious improvements

j_man_honda
08-06-2007, 07:15 PM
nice workouts man, shoulder day starting to look real strong now. Calories still at 4000? hows the bf%, lost any definition??

Yeh I am trying to keep it at 4000.... Last few days I've been at 3800-3900... Oh well its pretty close. BF%, I have no idea....As for definition, yeh my stomach is coming out a little, but that's expected. Not every pound is gonna be muscle. ...I have noticed size increases and strength increases.... People I see everyday even comment that my upper body is filling out!!!:D


whats up, just browsing through and we are doing almost the same thing....im 19, 6'0...currently 182 and bulking. nice work outs and good luck w/ the bulk. over a pound a week is some serious improvements

That's awesome bro, I just checked out your journal and I will continue too. Its good to keep track of people with similar build.... Gives us more drive to get bigger and stronger than the other person...lol

j_man_honda
08-06-2007, 07:23 PM
CHEST...:hump:

BB Benchpress:
145x12
185x5 + 2 w/spot
195x3 + 2 w/spot
185x4 + 2 w/spot

Incline DB press:
(weight on each DB x reps)
35x12--easy
45x12--easy
55x10
65x6

Decline DB press:
35x12
45x10
55x8

Standing cable Flyes:
(weight on each cable x reps)
30x15
40x12
50x10

Benchpress #'s are rising quickly. Still haven't maxed out yet... I asked out a fine ass girl about 30 minutes before my workout and she said yes so I had some added inspiration.:hump:.....LOL

fleep
08-06-2007, 08:00 PM
i like the heavy pressing keep it up bro and grats on the woman

j_man_honda
08-07-2007, 06:40 PM
i like the heavy pressing keep it up bro and grats on the woman
Thanks man... I appreciate it.

8/7/07.....Back and Biceps:

Deadlifts:
95x12
165x10
185x10
225x8
225x8

Laying T-bar Rows:
70x12
90x10
90x10

Pull-ups:
BWx8
BWx6
BWx6

Alternating DB Curls:
30x12
40x12
45x8

Machine Hammer curls:
45x12
55x10
65x8
65x6

I really concentrated on my deadlift form today to make sure my knee wouldn't start hurting. Luckily it felt fine throughout the workout. I could've banged out 10 reps with the 225 but I didn't want to overdo it.

Herandi
08-08-2007, 04:38 AM
good work with the girl, and good work with the benching, max out soon, it'll give me some determination to catch you, even though your a lot stronger than me now :P

j_man_honda
08-08-2007, 08:03 PM
good work with the girl, and good work with the benching, max out soon, it'll give me some determination to catch you, even though your a lot stronger than me now :P

Thanx man, I will try to max out this month sometime.

8/8/07....Abs and Calves

Hanging Leg Raises:
BWx20
BW + 2.5lb. ankle weights x15
BW + 2.5lb. ankle weights x15
BW + 2.5lb. ankle weights x15

30 degree Decline Lying Straight Leg Raises:
BWx20
BW + 2.5lb. ankle weights x15
BW + 2.5lb. ankle weights x15
BW + 2.5lb. ankle weights x15

Crunches:
BWx30
BWx30
BWx30

Seated Calf Raises:
95x20
115x12
115x12
115x12

Standing Calf Raises on Smith Machine:
135x15
135x12

j_man_honda
08-09-2007, 06:37 PM
I was supposed to do shoulders and triceps today but I had to go buy books for college. That's ok, I will do them 2morrow and then Legs on Saturday morning. Hate working out on weekends but you gotta do what u gotta do.

j_man_honda
08-11-2007, 10:03 AM
8/10/07....Shoulders and Triceps

Standing Behind-Neck Press:
95x12
115x10
115x8 + 2 w/spot
115x7 + 2 w/spot

Cable lateral Raises:
25x12
30x10
30x10
30x8

Standing Cable Presses:
55x14
70x12
80x10

Two arm overhead DB extension:
45x15
55x12
65x10
75x8

Cable pushdown:
70x15
80x12
80x12
80x12

Dips:
BWx15
BWx15
BWx12

Workout felt good....The standing cable presses really killed my shoulders. I was in ahurry to do dips so I didn't add any weight but I could have definately added 25-35lbs. and gotten 6-8.

fleep
08-11-2007, 02:25 PM
lookin solid bro

Herandi
08-11-2007, 07:36 PM
nice to see you switching up the reps some workouts. everything looking good keep at it.

j_man_honda
08-13-2007, 07:15 PM
lookin solid bro


nice to see you switching up the reps some workouts. everything looking good keep at it.

Thanks guys I appreciate it....:bow:

j_man_honda
08-13-2007, 07:23 PM
CHEST........

BB Becnchpress:
145x12
185x5 + 2 w/spot
205x2 (PR) + 1 w/spot
185x4 + 2 w/spot
145x12

DB Incline Flyes:
35x15
40x12
45x10
45x10

Flat Cable Presses:(held a cable in each arm)
90x15
100x10
100x10

Standing Cable Flyes:
60x12
70x10
80x8

Herandi
08-14-2007, 06:13 AM
bench is solid j man, that your best out of the big 3?

j_man_honda
08-14-2007, 06:01 PM
bench is solid j man, that your best out of the big 3?

Thanks bro I appreciate it... I really don't know if its the best. I just started doing heavy benches and deads and now I am starting to do heavy squats. I would say either benches or deads is my best. I can do 250x6-8 reps on deads. My squats will catch up soon enough.


Today was Back and Biceps.......

Standing bent-over BB Rows:
95x15
135x12
135x10
135x10

Pull-ups:
BWx10
BWx8
BWx8

T-bar rows:
70x15
80x12
90x8

Standing BB Curls:
55x15
75x12
95x10

Standing EZ bar Curls:
55x12
75x10
75x10

Alternating DB Curls:
35's x12
35's x12

j_man_honda
08-15-2007, 08:15 PM
ABS and CALVES..........

Decline sit-ups:
BWx25
BW + 10lbs. x20
BW + 10lbs. x20
BW + 10lbs. x20

Decline Straight-leg Raises:
BWx20
BWx18
BWx16
BWx16

Seated Calf Raises:
95x20
115x15
115x15

Standing Calf Raises:(on smith machine)
135x15
135x15
135x15

Herandi
08-16-2007, 11:46 AM
good work, keep at it buddy

j_man_honda
08-16-2007, 07:10 PM
good work, keep at it buddy
Thanks bro, I will


Shoulders and Triceps:

Standing military press:
75x15
95x12
115x10
115x8

Upright Rows:
65x12
65x12
65x10

Standing Side Lateral Raises:
15's x15
25's x8

Cable Pushdowns:
65x15
80x12
80x12
85x10

Weighted Dips:
+25lbs. x12
+25lbs. x10
+25lbs. x8

Two-arm DB overhead Extension:
45x12
55x10

That's that...........

Herandi
08-17-2007, 05:07 AM
nice dips, i think you have me beat there, which is probably why you're bench is stronger too!

j_man_honda
08-17-2007, 08:55 PM
nice dips, i think you have me beat there, which is probably why you're bench is stronger too!

You'll catch me dont worry...........:whip:

LEG Day

ATF Squats:
95x12
135x10
135x8
135x8

Walking DB lunges:
25's x12
35's x10
35's x10

Stiff-Legged Deadlifts:
135x15
185x12
185x10

One-Legged Leg Presses:
110x12
110x12
110x10

Herandi
08-18-2007, 04:48 AM
nice squats, but i feel sorry for you. You dunno how much that's gonna hurt tomoro lol, high rep squats = killer

j_man_honda
08-20-2007, 07:36 PM
nice squats, but i feel sorry for you. You dunno how much that's gonna hurt tomoro lol, high rep squats = killer

You were right man.... I'm still sore two days later!

Chest:[/B]

[B]BB Benchpress:
145x12
185x5 + 1 w/spot
205x1 + 2 w/spot
145x14

Flat DB Flyes:
35's x12
40's x10
40's x10

DB Incline Press:
45's x15
55's x12
65's x10 (PR)+2 reps

Standing Cable Flyes:
50x12
60x10
60x8

Workout felt good.... Could have gotten 2 reps with the 205 but my damn spotter grabbed the bar too soon.:swear: Oh well maybe next time.

Herandi
08-21-2007, 11:28 AM
damn spotters eh! your bench is real solid j man

j_man_honda
08-21-2007, 07:24 PM
damn spotters eh! your bench is real solid j man

I appreciate the kind words Herandi:thumbup: .....

BACK and BICEPS

Deadlifts:
135x10 (warmup)
225x10
225x8
225x8

Lat Pulldowns:
(in front of head)
110x12
140x10
(behind the neck)
140x10
140x8

Pull-ups:
BWx8
BWx6

Standing Alternating DB Curls:
35's x12
55's x3

Standing Cable Curls:
35's x10
40's x8

Workout was so-so today...... I went and ate lunch with a couple of girls from my college :hump: right before I worked out so I had a full belly.... FULL BELLY + DEADLIFTS= Stomach Ache:fart: ...... I couldn't pass up the opportunity though. Biceps were fried so I didn't do any major work with them.

Herandi
08-22-2007, 05:11 AM
good deads regardless. girls before gym eh? ;) were you going all out on your pull ups? what's the max amount you can do? btw how's the weight recently j man?

j_man_honda
08-22-2007, 06:16 AM
Yeh I was going all out on the pullups. I was pretty dead after those deadlifts and pulldowns though. If I do pullups first as I sometimes do, I can do around 12-15. As for my weight, Im pretty sure I'm about 183-184lbs. I will weigh in this Sunday and post my official weight.

j_man_honda
08-23-2007, 06:50 PM
8/22/07.....Forearms and Abs

Behind-the-back Wrist Curls:
65x15
95x12
95x12
95x10

Reverse Curls:
55x12
65x10
65x10

60 degree decline Sit-Ups:
x25
x20
x20
x18

Decline Leg Raises:
x15
x12
x12

Cable Crunches:
45x15
55x12
55x12

This was yesterdays workout. I didn't get to work out today because I had to work late and because I have a bunch of damn homework to do. :mad:

j_man_honda
08-24-2007, 09:22 PM
Shoulders and Triceps......

Seated DB Press:
30x12
45x12
55x10
55x8

Cable side Raises:
15's x 12
17.5's x 10
17.5's x 10

Cable pushdowns:
70x12
80x10
80x10
80x8

Lying DB extensions:
45x12
55x10
75x8

Dips:
BW x25
BW x20
BWx18

Herandi
08-25-2007, 04:43 AM
db shoulder presses looking good and DAMN your dips are strong!

Fuzzy
08-25-2007, 06:51 AM
I hate you dip****.

Strong stuff. :p

j_man_honda
08-25-2007, 08:03 AM
db shoulder presses looking good and DAMN your dips are strong!

Thanks bro, yeh my dips have always been pretty good. I think I could have done even more but I didn't want to overdo it.


I hate you dip****.

Strong stuff. :p

HAHA.... thanks for dropping by man.

Herandi
08-25-2007, 07:22 PM
Thanks bro, yeh my dips have always been pretty good. I think I could have done even more but I didn't want to overdo it.

ok now you're just showing off lol

j_man_honda
08-27-2007, 08:35 PM
Chest:

Flat BB Press:
135x12
185x6
185x5
205x2 +1 w/spot
205x1 +2 w/spot

Incline DB press:
45's x12
65's x10 (PR) +3 reps
65's x8
65's x8

Decline DB Press:
45's x15
55's x10

Standing Cable Flyes:
35's x12
40's x10

Herandi
08-28-2007, 04:30 AM
nice chest session j man!

fleep
08-28-2007, 01:40 PM
WOW i havent looked at your journal in a while and the improvement is HUGE. i like the heavy lifting on your most recent chest day keep it up bro.

j_man_honda
08-28-2007, 08:21 PM
nice chest session j man!

Thanks bro...


WOW i havent looked at your journal in a while and the improvement is HUGE. i like the heavy lifting on your most recent chest day keep it up bro.

Yeh I know, good to see ya stop by man....

Back and Biceps:

Deadlifts:
135x10
225x10
275x8 (PR) +3 reps
275x7

Pull-ups:
BW x12
BW x10
BW x10

Cable Rows:(a seperate cable in each hand)
45's x12
60's x10
65's x10

Standing BB Curls:
65x15
85x12
95x10
95x10

Alternating DB Curls:
35's x12
45's 10

fleep
08-28-2007, 10:03 PM
ahhh yes deadlift numbers are picking up i like good work bro

Herandi
08-29-2007, 05:12 AM
thats a great workout right there. Dead numbers are looking huge, you put mine to shame. I need to catch up!!! :swear: . You maxed out on deads yet?

j_man_honda
08-29-2007, 08:35 PM
ahhh yes deadlift numbers are picking up i like good work bro

Yeah im happy with my progress with my dead #'s so far.... Thanks for the kind words


thats a great workout right there. Dead numbers are looking huge, you put mine to shame. I need to catch up!!! :swear: . You maxed out on deads yet?

Youll catch me in no time man, dont worry...:nod: .... No I havent maxed out on deadlifts. Dont see any point in taking the risk of injuring myself right now. I might in the near future though

j_man_honda
08-29-2007, 08:42 PM
Forearms and Abs....

Behind-Back Wrist Curls:
65x15
85x14
95x12
95x12

Reverse Wrist Curls:
45x12
45x12
65x8
65x8

Decline Straight Leg Raises:
x25
x20
x18
x18

60 degree Decline Sit-Ups:
x25
x20
x20
x18

Hanging Leg Raises:
x20
x18

j_man_honda
08-30-2007, 07:37 PM
Shoulders and Triceps:

Standing Military Press:
65x15
95x12
115x10
115x8

Upright Rows:
65x15
85x10
85x8

One Arm Cable Front Raises:
12.5x15
20x10

Tricep Machine Extensions:(some crazy machine we have)
45x15
65x12
75x10

Close Grip Benches:(Went light on these getting my form ready for next week)
95x15
95x15

Cable Pushdowns:
70x15
80x12
80x10

Dips:
BWx18
BWx16

Military presses felt good... On the 3rd set I did 5 in the front and then did 5 behind the neck, they killed... Im ready for legs 2morrow. I didnt get to do them last week.

j_man_honda
08-31-2007, 07:15 PM
Legs......

ATF Squats:
95x15
135x10
155x6
155x6

Leg Curls:
90x12
115x10
115x8
115x8

Leg Extensions:
70x12
90x10
90x8

Seated Calf Raises:
90x20
110x15
110x13
110x12

Calf Raises on Leg Press:
140x15
140x12

On the squats, I don't have a squat rack and I didn't have a spotter. I wanted to go heavier but I didn't want to get stuck at the bottom:whiner:.
I'm ready for the weekend myself;)

Herandi
09-01-2007, 02:10 PM
nice workout, but what's the deal with no squat rack!????????? how's ur squat ever gonna catch mine eh? ;)

Bako Lifter
09-01-2007, 02:17 PM
No I havent maxed out on deadlifts. Dont see any point in taking the risk of injuring myself right now. I might in the near future though
I think there's a better chance of injury going heavy on deads for 5+ reps.

But it looks like your making some good progress, good job.

j_man_honda
09-03-2007, 02:44 PM
nice workout, but what's the deal with no squat rack!????????? how's ur squat ever gonna catch mine eh? ;)

I know man, Im trying to talk my dad into buying one. I dont know if we have room in his gym though.


I think there's a better chance of injury going heavy on deads for 5+ reps.

But it looks like your making some good progress, good job.

Thanks bro good to see you stop by.

j_man_honda
09-03-2007, 02:52 PM
I weighed in this morning at 181lbs.:swear:. Down 1.5lbs from 3 weeks ago!!! I haven't been keeping up with my calories lately but now I determined to gain the weight. I will start seriously bulking 2day!!!!!!!

Labor day Chest workout....

BB Benchpress:
135x10
185x5
195x3
205x2
205x1

Incline DB Press:
95x15
135x10
155x7
155x6

Flat DB Press:
55's x12
75's x8
75's x6

I had no spotter today so I had to be cautious on my presses. I wanted to push out an extra rep both times with the 205 but I wasnt 100% sure I would have got it:swear: Damn unreliable spotters:bash: ......

j_man_honda
09-04-2007, 07:55 PM
Back and Biceps......

Lat Pulldowns:
160x12
165x10
170x8
170x7

Lying T-bar Rows:
70x12
80x10
90x8

Pull-Ups:
BW x10
BW x8
BW x8

EZ-bar Preacher Curls:
70x12
90x8
90x8
90x7

Alternating DB Curls:
45's x10
45's x10
45's x10

Standing Cable Curls:
25's x15
30's x10
30's x10

Herandi
09-05-2007, 11:47 AM
good luck with the bulk! bench looking real strong as usual my man. Yeah u really should get a squat rack :p

j_man_honda
09-06-2007, 06:54 PM
good luck with the bulk! bench looking real strong as usual my man. Yeah u really should get a squat rack :p

Thanks for stopping by bro

9/5/07....FOREARMS and ABS

Wrist Curls w/ arms rested on bench

Standing Behind the Back Wrist Curls

Reverse Wrist Curls

Decline Leg Raises

Decline Sit-Ups

Crunches

j_man_honda
09-06-2007, 07:04 PM
9/6/07

SHOULDERS and TRICEPS

Seated DB Press:
35's x12
45's x10
55's x8
55's x7

Alternating DB Front Raises:
25's x12
25's x12
25's x10

Standing Presses w/ cables:
35's x12
45's x8

Skullcrushers:
70x12
80x10
80x8
80x8

Cable Pushdowns:
70x14
90x10
90x10
90x8

Wasnt really feeling it today.... I made the mistake of eating a cheeseburger 15 minutes before I started:bang:

j_man_honda
09-07-2007, 09:46 PM
9/7/07.....Legs and ummm Chest

Cable Squats:(held a cable in each hand resembling holding a bar)
55's x12
65's x10
65's x8
65's x8

Front Squats:
95x12
115x10
115x8

Leg Curls:
90x15
115x10
115x10

I wasnt really feeling it today while doing legs and it pissed me off. So I decided to actually max out on chest for the first time in a long time.

Flat BB Benchpress:
135x5
185x1
215x1
225x1 (PR) hell yeah, 2 plates baby!!!

Really struggled with the 225 so I didn't go any heavier

Herandi
09-08-2007, 08:22 AM
WELL DONE J-MAN! 2 plates per side is a great accomplishment, must have felt so good! looks like the hard works paying off. Good job switching it up with some front squats too. damn man your bench is like 40 pounds off mine :(

fleep
09-08-2007, 02:18 PM
hell yea gettin 2 pps up for the first time is a great feeling

j_man_honda
09-09-2007, 01:58 PM
WELL DONE J-MAN! 2 plates per side is a great accomplishment, must have felt so good! looks like the hard works paying off. Good job switching it up with some front squats too. damn man your bench is like 40 pounds off mine :(


hell yea gettin 2 pps up for the first time is a great feeling

Thanks guys I really appreciate. Yeh I was pretty stoked about getting the 225. I got the 215 off of the rack with no problem but when I got to the 225 I couldn't even lift it off the rack! That had me scared that I couldn't do it. But I regrouped, turned up the stereo, and had my dad help it off the rack. After I got it, my dad even said, "Damn boy your gettin strong as hell. I thought you were just gonna drop it on your chest and I was gonna have to do all the work on the way up." It was some funny ****.

j_man_honda
09-10-2007, 07:18 PM
CHEST.......

Flat BB benchpress:
135x10
185x6
205x2
185x4
185x4

Incline BB Press:
135x12
155x8
155x6
155x5

Standing Cable Flyes:
30's x15
35's x10
35's x10

I had no spot today so I had to be careful not to go too crazy. Might have gotten 3 reps with the 205 but I wasn't sure I could get it up all the way.

j_man_honda
09-11-2007, 06:51 PM
BACK.....(no biceps 2day...read below)

Deadlifts:
135x10
225x8
315x2 (PR) 3 plates, hell yeah!!! previous PR was 295x2
315x2
315x1... regripped and did another rep 20 seconds later

Lat Pulldowns:(behind the neck)
120x12
160x8
160x7
160x7

Pull-ups:(these were a joke, I was completely spent when I got to them)
BWx8
BWx6

I didn't do biceps today because i was exhausted after doing back. Also my left shoulder was hurting after that last set of deadlifts. I will just do biceps tomorrow with abs.

TwiloMike
09-11-2007, 09:10 PM
Congrats on the PR! Looks like a sweet one. :) No worries about the biceps... you got them good anway.

Herandi
09-12-2007, 03:23 AM
wow j man your big 3 lifts are really starting to take off, keep it up

j_man_honda
09-12-2007, 09:14 PM
Congrats on the PR! Looks like a sweet one. :) No worries about the biceps... you got them good anway.


wow j man your big 3 lifts are really starting to take off, keep it up

Thanks guys... Your support is keeping me motivated.

j_man_honda
09-12-2007, 09:18 PM
BICEPS and ABS......

Standing straight-bar Curls:
65x15
95x10
105x8
105x6

Standing DB Curls:
45's x12
55's x6
55's x6
55's x4

BB Preacher Curls:
65x14
85x10
85x8
85x8

Hanging Leg Raises:
x25
x20
x20
x18

Decline Sit-Ups:
x25
x20
x20
x18

j_man_honda
09-13-2007, 08:02 PM
Today was supposed to be shoulders and triceps. But of course, my girlfriend insisted I eat lunch with her instead:mad:. She did cook some damn good spaghetti though. Oh well, I'll try to squeeze them in with legs tomorrow

fleep
09-13-2007, 08:15 PM
dont ever let women get in the way of your workouts

aha just playin pump it out tomorrow bro

Herandi
09-14-2007, 05:43 PM
since when did this lady appear in your life?

j_man_honda
09-14-2007, 09:13 PM
dont ever let women get in the way of your workouts

aha just playin pump it out tomorrow bro

Haha... I know, I tried to get out of it. She's got me on a leash what can I say.


since when did this lady appear in your life?

We started going out about 3 weeks ago. We go to the same college, that's how I met her.

j_man_honda
09-14-2007, 09:18 PM
SHOULDERS and TRICEPS.....

Standing Military Press:
95x12
115x8
115x7

Standing Behind-Neck Press:
115x7
115x6
115x6

Alternating side DB Raises:
25's x12
25's x10

Close-Grip Benches:(haven't done these in a while)
105x15
135x12
135x10
135x10

Cable Pushdowns:
70x15
80x12
80x10

Im gonna do legs in the morning. I hate workin out on saturdays but oh well, I gotta do it baby!!!:nod:

Herandi
09-15-2007, 01:36 AM
We started going out about 3 weeks ago. We go to the same college, that's how I met her.

iight ;)

j_man_honda
09-16-2007, 08:42 AM
Saturday.....Legs

ATF Squats:(weak as sh**....Hope these #'s go up quickly)
95x15
135x10
135x8
135x8
135x7

Leg Curls:
90x15
115x12
115x10
115x10

Leg Extensions:
90x15
100x10
100x8
100x8

Didn't get to do calves..... Oh well

Herandi
09-18-2007, 08:17 AM
don't worry j man, they'll catch up one day ;). nice effort

j_man_honda
09-19-2007, 07:06 PM
Tueday.....CHEST

Flat Bench:
135x12
185x7
205x2 +1 w/spot
205x2 +2 w/spot
205x1 +2 w/spot

Incline DB Press:
55's x12
65's x10
65's x9

Standing Cable Flyes:
30's x12
35's x10

Flat DB Press:
65's x12
65's x10

j_man_honda
09-19-2007, 07:11 PM
Wednesday.... BACK and BICEPS

Lat Pulldowns:
140x12
160x10
160x8
160x8

Lying T-bar Rows:
65x12
95x8
95x8

Seated Cable Rows:
130x10
140x8

Standing BB Curls:
75x12
95x10
95x9
95x8

Alternating DB Curls:
35's x12
45's x10
45's x8

Cable Curls:
30's x12
40's x10

j_man_honda
09-20-2007, 06:56 PM
CALVES and ABS

Seated Calf Raises

Calf Raises on Leg Press

Decline Sit-ups

Hanging Leg Raises

Decline Leg Raises

Herandi
09-20-2007, 07:27 PM
what's your body weight at now j man? Don't finish your bulk at 200, finish it at 210-215, otherwise when you cut you'll still be skinny man! it's what i'm doing anyway (i don't plan on putting more than 5 pounds of fat on :D)

j_man_honda
09-20-2007, 07:34 PM
Weight is around 184 right now. Been super busy the last 1-2months so my diet has sucked. Maybe when I get my grades to a decent point in college I will be able to concentrate more on my diet.

Herandi
09-21-2007, 02:55 AM
ah ok, just try to eat at least maintenance and get lots of protein and you should be fine.

j_man_honda
09-21-2007, 09:29 PM
SHOULDERS and TRICEPS....

Clean and Press:Did 2 presses at top for every clean
115x12
135x10
135x8
135x8

Lateral Raises:
25's x10
25's x10

Seated DB presses:
55's x10
55's x10

Close-grip Benches:
115x15
135x12
135x10
135x10

Straight-bar Skullcrushers:
75x12
75x10

Dips:
BW x15
BW x15

Ramstein85
09-24-2007, 04:35 PM
You got a strange routine, is it a 5 day split or what? Im going to the gym 3-4 days a week, mostly 3 times a week because i do Bill Starr's 5x5. Seeing great gains on this routine but whatever works for you ;). I saw your starting pics you definitely had a good base to start with. Keep up the good work and ill be checkin in more often. Safe.

j_man_honda
09-24-2007, 06:52 PM
You got a strange routine, is it a 5 day split or what? Im going to the gym 3-4 days a week, mostly 3 times a week because i do Bill Starr's 5x5. Seeing great gains on this routine but whatever works for you ;). I saw your starting pics you definitely had a good base to start with. Keep up the good work and ill be checkin in more often. Safe.

Yeh its 5 on 2 off. But I always do something minor on wednesdays like abs, calves, and forearms. So that gives all of my major body parts a break in the middle of the week.

j_man_honda
09-24-2007, 06:58 PM
CHEST and lil bit of legs

BB Benchpress:
135x10
185x6
225x2 (PR +1 rep!!!) +1 w/spot
235x0 +2 w/spot....(so close, oh well maybe next time)
205x3 +2 w/spot

Incline Cable Flyes:
35's x12
45's x10
45's x8

Flat DB Press:
55's x12
75's x6
75's x6

Incline BB Press:
135x12
155x10

Threw in a few squats because I didnt get to do legs last week... Every little bit helps I guess.

ATF Squats:
135x10
155x8
155x6

j_man_honda
09-25-2007, 06:48 PM
BACK and BICEPS

Deadlifts:
135x10
225x8
315x3 (PR +1 rep)form was iffy on these, but hey I got it done damn it.
315x3
315x3

Lat Pulldowns:(behind the neck)
140x12
160x10
160x10

Seated Cable Rows:
140x8
140x8

Pull-Ups:
BWx8

Hammer Curls on Curl Machine:
45x12
55x10
65x8

Cable Curls:
30's x12
40's x10
45's x6

Alternating DB Curls:
35's x12
45's x10
45's x8

fleep
09-26-2007, 03:26 PM
315x3 i like keep it up bro, although to pump you up for your next session, my lifting partner is 5'10 155 lbs and reps out 315 for 10 reps on deads, pretty impressive to watch the little guy pull

j_man_honda
09-27-2007, 06:28 AM
315x3 i like keep it up bro, although to pump you up for your next session, my lifting partner is 5'10 155 lbs and reps out 315 for 10 reps on deads, pretty impressive to watch the little guy pull

:whip: :whip: :whip: Thanks man i'll keep that in mind. lol

Wed.-CALVES, ABS, FOREARMS

Seated calf raises

Calf Raises on Leg Press

Wrist Curls

Reverse Wrist Curls

Weighted Decline Sit-ups

Decline Straight Leg Raises

Herandi
09-27-2007, 05:41 PM
nice benching and deads man!

j_man_honda
09-27-2007, 07:11 PM
Herandi- Thanks man, im trying my best

SHOULDERS and TRICEPS:

Clean and Press:(strict form on the presses, slow and controlled)
95x12
135x10
135x8
155x3
155x3

Standing Cable Presses:
35's x12
45's x8

Cable Side Raises:
20's x10
20's x10

Cable Pushdowns:
65x15
75x12
80x10

Dips:
BWx10
BWx10

Close-Grip Benches:
135x12
135x8

I felt kinda sick today but I sucked it up and had a pretty good workout.

zela
09-27-2007, 10:23 PM
2 thumbs up J, looking very good in the pics.

fleep
09-28-2007, 08:09 AM
weights are pickin up good work bro

j_man_honda
09-28-2007, 08:17 PM
2 thumbs up J, looking very good in the pics.

Thanks zela, I appreciate it. Those were taken back in July... I'll post some updated ones in about a month or so.


weights are pickin up good work bro

I appreciate the support as always brudda:nod:

j_man_honda
09-28-2007, 08:27 PM
LEG DAY....

ATF Squats(wow im weak on squats)
Bar x12
135x12
155x10
155x8
155x8

Leg Press:
280x15
330x12
380x10
380x8

Walking DB Lunges:
35's x12
55's x8


I've neglected doing legs for a long time and now it's showing in my #'s. I also played catcher in high school baseball so my knees aren't 100% .. My bench and dead numbers put my squat #'s to shame!!! WTF!!! Oh well that just motivates me even more to up my squat strength.

hintsas5
09-28-2007, 09:00 PM
haha thats funny that you mentioned our numbers and strength being similar because I also played catcher in H.S. we must be pretty close to the same.

j_man_honda
10-01-2007, 06:40 PM
Monday... Chest

Flat Benchpress:
135x12
185x6
225x1 +2 w/spot
205x3 +2 w/spot
205x3 +1 w/spot

Flat DB Press:
55's x12
75's x9
85's x6 (PR +4 reps)
85's x4

Incline BB Press:
135x12
135x10
135x8

Standing Cable Flyes:
35's x12
45's x10
45's x8

Workout felt good... Started keeping up with my Fitday again so I can keep track of my calories, etc.

fleep
10-01-2007, 06:42 PM
good work buddy keep lifting heavy :thumbup:

Herandi
10-02-2007, 06:57 AM
nice benching, and nice f***** db presses man!

j_man_honda
10-02-2007, 05:40 PM
good work buddy keep lifting heavy :thumbup:


nice benching, and nice f***** db presses man!

What would I do without your guys support???:scratch: Thanks, both of you.

Tues.....BACK and BICEPS

Deadlifts:
135x12
225x8
315x2>
315x2> I coulda got 3-4 on these but my left knee started hurting really bad
315x2>

Lat Pulldowns:w/ a cable in each hand
50's x12
60's x10
65's x8

Seated Cable Rows:
140x10
140x10
140x8

Standing EZ-bar Curls:
75x12
85x10
95x6

DB Preacher Curls:
35's x6
35's x6

Alternating DB Hammer Curls:
35's x10
40's x8

Waitin on some more weight gainer to come in... I ordered it last Tues. and it still aint here... Missin out on a lot of calories:bang:

j_man_honda
10-04-2007, 05:56 AM
WEDNESDAY.... Calves, Abs

Seated Calf Raises..x4 sets

Calf Presses on Smith Machine..x4 sets

Cable Crunches..x4 sets

Decline Leg Raises..x3 sets

Hanging Straight Leg Raises..x2 sets

Didn't keep track of the weight I used... This was my first time doing cable crunches and I really felt them hit the abs.

Herandi
10-04-2007, 10:12 AM
Waitin on some more weight gainer to come in... I ordered it last Tues. and it still aint here... Missin out on a lot of calories:bang:

I have 2 words for you:

1. peanut
2. butter

:), that's where i get like 1/3 of my calories from haha. Your deadlift strength is impressive j man, when you gonna finish the bulk at?

zela
10-04-2007, 08:12 PM
nice benching, and nice f***** db presses man!

I'll second that, especially after benching. Keep up the good work J man.

j_man_honda
10-05-2007, 08:15 AM
I have 2 words for you:

1. peanut
2. butter

:), that's where i get like 1/3 of my calories from haha. Your deadlift strength is impressive j man, when you gonna finish the bulk at?

Yeh I know man.. I've been gettin in sufficient calories while waiting on the weight gainer to get here, its just a whole lot easier to drink a shake and get 800-1200 calories than it is to eat anything:cool: I've definately been drinkin a lot of milk lately too(about 1/2 gallon a day). I plan on finishing my bulk around 205-215(you talked me into it..lol). I'll just have to see when I get there.


I'll second that, especially after benching. Keep up the good work J man.

Thanks man, i was surprised I could even get 2-3 after doing those benches.

j_man_honda
10-05-2007, 08:24 AM
:nod: Thursday....Shoulders and Triceps

Standing Military Press
95x15
115x12
115x10
135x5 +2 w/spot
135x4 +2 w/spot

Side Lateral Raises:
25's x10
25's x10
25's x8
25's x8

DB Front Raises:
25's x8
25's x8

Close-grip Benches:
135x12
135x12
155x8
155x7

Dips:
BWx12
+25lbs x8
+45lbs x6
+45lbs x5

I had to rig up a chain and regular belt(actually the one I wear to church..:nod:) because I don't have a dip belt. I just ordered one the other day though.My new weight gainer is here also...In 2 cups of milk it has 1200 calories and 66 grams of protein each serving. I mixed one up this mornin and it is literally the texture of syrup. A little hard to get down but with 1200 cals i'll drink the sh**.:cool:

fleep
10-05-2007, 10:10 AM
oyyy that gainer shake sounds BEAT. i dont know if its more expensive or not but i used to make my own (maltodextrin + whey). i got 7 lb. tubs of maltodextrin for $12 and 10 lb. bags of whey for like $60. in any case, lookin real solid keep lifting heavy bro

j_man_honda
10-05-2007, 08:08 PM
fleep- Yeh today was my first time drinkin this brand shake(champion nutrition). I think i'll get used to it and it will be no problem to get down. It was like $32 for 16 servings. Thanks for stoppin by:cool:

Friday.....LEGS

ATF Squats:
95x15
135x10
135x10
155x8
165x6
165x6

Vertical Leg Press:
160x15
250x12
250x12
250x10

BB Lunges:
65x10
75x8

Leg Curls:
90x15
110x8

Herandi
10-06-2007, 05:49 AM
nice squats bro, stick with em

j_man_honda
10-08-2007, 06:16 PM
nice squats bro, stick with em

Thanks man, I will.

MONDAY....CHEST

BB Benchpress:
135x10
185x6
225x1 +2 w/spot (coulda got 2 by myself but my spotter grabbed the bar early)
205x4 +1 w/spot

Incline BB Press:
135x10
155x7
155x6

Flat DB Flyes:
25's x12
35's x10
45's x8

Flat DB Press:
75's x6
75's x6

Cable Flyes:
30's x12
30's x12

zela
10-08-2007, 07:44 PM
good flys j and strong benching
i wanted to ask you, how fast do you gain when you are on your bulk? that slow bulking crap wasnt going fast enough for me so im stepping it up and just want some ideas

j_man_honda
10-08-2007, 08:12 PM
good flys j and strong benching
i wanted to ask you, how fast do you gain when you are on your bulk? that slow bulking crap wasnt going fast enough for me so im stepping it up and just want some ideas

Thanks man.... I haven't been getting in the amount of calories i've been wanting to lately. I'm very busy at school and work. I've gained 15lbs. in 3 months, so that's 5lbs. a month. My advice would be to keep track of what you eat on www.Fitday.com Just stuffing your face with anything isn't going to necessarily make you gain weight. You have to eat the foods full of calories and protein.

fleep
10-08-2007, 09:17 PM
strong pressing bro keep it up, i might do some high reps for chest the next few sessions cuz the low reps has me feeling flat

zela
10-08-2007, 09:37 PM
Thanks man.... I haven't been getting in the amount of calories i've been wanting to lately. I'm very busy at school and work. I've gained 15lbs. in 3 months, so that's 5lbs. a month. My advice would be to keep track of what you eat on www.Fitday.com Just stuffing your face with anything isn't going to necessarily make you gain weight. You have to eat the foods full of calories and protein.

Well thats solid gaining in 3 months, something I would like to push for. I have a problem measuring all the food I eat but I think I fixed my diet problem just a bit, we will see in the next 2 weeks what happens. I think I just missed eating any high carb foods with my protein meals, so from now on I'll be hitting up large amounts of peas, corn, tomatoes and what not to get that edge with the carb calories. And I bought 3 cans of natty PB just in case.

Herandi
10-09-2007, 11:34 AM
thats a lotta volume for chest there! nice work j man

j_man_honda
10-09-2007, 06:27 PM
thats a lotta volume for chest there! nice work j man

Appreciate it man...

Tues....Back and Biceps

Good Mornings:(first time doing these but they felt good)
95x15
135x10
135x8
135x8

One-arm DB Row:
75's x12
85's x8
85's x8

Pull-Ups:
BW x7
BW x6
BW x5

Seated DB Curls:
30's x12
40's x8
40's x8

Hammer Curl Machine:
50x15
60x10
60x8

fleep
10-09-2007, 06:55 PM
i wanna see them deadlifts bro, good morning never did much for me

j_man_honda
10-11-2007, 09:18 PM
i wanna see them deadlifts bro, good morning never did much for me

I hear ya bro, im gonna do some SLDL's for legs this week so that will hit my lower back too.

WED. Calves and Abs

Calf presses on leg pressx4 sets

Seated Calf Raisesx4 sets

Decline weighted Sit-upsx4 sets

Weighted Crunchesx2 sets

Straight Leg Raisesx 2 sets

j_man_honda
10-11-2007, 09:24 PM
Today...Shoulders and Triceps

Clean and Press:(strict form)
95x15
135x8
135x7
135x6

Seated DB Presses:
35's x12
55's x8
55's x7
55's x7

Cable Front Raises:
20's x12
20's x10

Cable Pushdowns:
70x15
80x12
80x12
80x10

Skullcrushers w/ hammer curl bar
65x10
65x8
65x8

Seated Overhead Tricep Extensions:w/rope
50x12
60x10

I was rushed today so I didnt rest very much in between sets. Got a decent workout in anyways

hintsas5
10-12-2007, 09:51 AM
good workout bro, u gotta be dead tired after all those sets haha.

j_man_honda
10-12-2007, 06:51 PM
good workout bro, u gotta be dead tired after all those sets haha.

Thanks bro. Yeh I was tired but I had to go to work right afterwards

Legs

ATF Squats:
95x15
135x8
155x6
185x3
185x3

SLDL:(really concentrated on using the hammies on these)
135x15
185x12
185x12
185x10

One legged leg press:
110x12
130x10
130x10

Herandi
10-13-2007, 05:39 AM
nice leg day, squats looking good j man!

Herandi
10-13-2007, 05:47 AM
also, j man, do you really bend and drive with your legs when you do standing millies or do you just keep your torso still??

j_man_honda
10-13-2007, 11:29 AM
nice leg day, squats looking good j man!

Appreciate it... Theyre still weak though:cry:

Morning weight was 187.5 lbs.... Up 2.5lbs from 3 weeks ago.... Im happy with .75lbs a week:D

Herandi
10-13-2007, 05:32 PM
nice weight gain j man, keeping it slow and steady like i am! my only chance to overtake you in weight is when you start your cut!

j_man_honda
10-15-2007, 07:15 PM
nice weight gain j man, keeping it slow and steady like i am! my only chance to overtake you in weight is when you start your cut!

Thanks bro, Im not gonna let you catch me.

CHESTicles

Benchperss:
135x12
185x7 ((PR +1 rep)previous 185x6
205x3 (Shoulda gone for 4 but I didn't have a spotter)
205x3
205x3

Incline DB Press:
55's x10
75's x6
75's x5
75's x5

Standing Cable Flyes:
30's x12
35's x10
35's x10

No spotter today so I didn't go crazy on BP's... I was feelin strong though and I wanted to try to push up 235 but I didn't want to risk droppin the sh** ...Oh well maybe next time.

zela
10-15-2007, 08:56 PM
Getting strong as heck man. Any ideas when you might put some new pics up? I bet you are starting to look real solid at 188 lbs

j_man_honda
10-16-2007, 06:38 PM
Zela- Thanks, i'm tryin' my best..... I will probably post some pics when I hit 200lbs.... I want everyone to be able to tell a big difference from 170.

BACK and BICEPS......

Deadlifts:
135x12
225x10
315x4 (PR +1 rep)
365x1 (PR!!!!)
225x8

Lat Pulldown:
110x12
140x8
140x8

BB Curls:
65x12
95x10
95x8
95x8

Alternating DB Curls:
35's x12
45's x10
45's x10

Felt good today so I decided to try 365x1... Weight almost slipped out of my hands but I held it with my fingertips. After deadlifts I was drained so the rest of my #'s suffered slightly.

fleep
10-16-2007, 07:05 PM
HUGE good work bro

Herandi
10-17-2007, 01:56 AM
365 is f****** huge man!, damn i'm more behind than i thought lol. Seriously nice work bro. See it feels good to max out huh ;). Now for a ME on squats...

j_man_honda
10-17-2007, 09:13 PM
HUGE good work bro


365 is f****** huge man!, damn i'm more behind than i thought lol. Seriously nice work bro. See it feels good to max out huh ;). Now for a ME on squats...

Thanks guys....It did feel good lockin out the 365

WED....Abs, Calves, Forearms

Weighted Decline Sit-ups x4 sets

Cable Crunches x4 sets

Calf Presses on Smith Machine x4 sets

Seated Calf Raises x4 sets

Reverse Wrist Curls x4 sets

j_man_honda
10-18-2007, 06:43 PM
SHOULDERS and TRICEPS....

Standing millies:
95x15
115x10
125x8
125x7

Front DB Raises:
25's x10
25's x10
25's x8

Standing DB Press:
35's x12
55's x8
55's x7

Close-Grip Benches:
135x10
155x8
155x8

Cable Pushdowns:
70x20
80x15
80x15

Dips:
BW x7
BW x7

I was not into it today. Had zero energy and struggled throughout the workout. Dips were awful because I was dead tired when I got to em.:whiner:

zela
10-18-2007, 09:53 PM
Now thats what I would call nice deads. I don't think we can compare numbers anymore you are getting way too far ahead, well wait no maybe on the squats haha!

j_man_honda
10-20-2007, 09:07 AM
Now thats what I would call nice deads. I don't think we can compare numbers anymore you are getting way too far ahead, well wait no maybe on the squats haha!

Yeh i know... Youre probably kickin my a** on squats.

LEGS....

Squats:
95x15
145x8
145x8
185x3 +1 w/spot
185x3
185x3

DB Lunges:
35's x10
55's x8
55's x8

Leg Curls:
95x15
120x12
120x12
120x10

One-legged Leg Press:
95x20
95x20

j_man_honda
10-22-2007, 08:48 PM
CHEST........(bad day, pulled a muscle, owwwwwww!!!!:swear:

Flat Benches:
135x12
185x8 (PR +1 rep)
225x2 +1 w/spot
235x0 (not today:( ...I coulda got it if I hadn't worn myself out on the 225x2)
185x7

Incline BB Press:
135x10
155x8
155x6 (I was on the last rep at the bottom and started pushing it up when a sharp pain shot through the back of my left trap and down the left side of my back!!!! I couldn't turn my head but about 2 inches either way. Owww i pulled a muscle:help: Probably shouldn't have but I finished my workout...

Flat DB presses:
45's x15
65's x12
65's x10

Well I have a swolen spot on my back thats about the size of half a baseball... I get sharp pains in my neck and the left side of my upper back when turning my head. I'll see how it feels 2morrow but i dont wanna skip my workout.:(

hintsas5
10-22-2007, 08:50 PM
lookin good bro, looks like our bench numbers could be pretty similar.

zela
10-22-2007, 09:02 PM
Pushing 235 nice!!! Sucks for the pulled muscle, never had such a thing happen to be in the upper body but it sounds nasty and painful, heal up soon and no excuses you can squat with through that pain :D.

j_man_honda
10-23-2007, 07:02 PM
Well I took the day off today. Pulled muscle was still sore and ached when I turned my head so i didnt want to risk further injury. I am working out tomorrow regardless. Pretty sure i'll be healed up by then.

zela
10-23-2007, 11:03 PM
What are you working on tommorow? I would probably warm up real good, alot more than what you would normally to heat you up and maybe dispurse some of that pain.

j_man_honda
10-24-2007, 09:17 PM
I was still a little bit bothered by my neck today so I figured i would just attempt some BICEPS and TRICEPS. I just went through the motions and used very lightweight for high reps, trying not to strain. Just trying to keep a little pump going until I feel ready to start back with my heavy compounds(hopefully 2morrow)... Thanks Zela, I did warm up and stretch very well today.

Cable Pushdowns:
50x a lot
70x15
70x15
75x12

Skullcrushers:
45x15
65x12
65x12
65x12

Standing DB curls:
35's x12
45's x12
45's x12
45's x10

Cable Curls:
30's x15
30's x12
30's x12

Herandi
10-25-2007, 04:50 AM
nice punishment to de gunz ;)

j_man_honda
10-25-2007, 09:10 PM
nice punishment to de gunz ;)

Thanks bro, I did what I could considered the sore muscle...

BACK and CALVES.....

Deadlifts:
135x15
225x12
225x10
225x10

Lat Pulldowns:
100x12
120x10
120x10
120x10

Pull-ups:
BWx6
BWx6

Calf Presses on Leg Press:
180x15
230x12
230x12
230x12

Seated Calf Presses:
90x15
110x12
110x12

Took it easy today. Trying not to strain my neck/upper back too much. The pulled muscle feels 90% healed. Should be back to 100% 2morrow.

zela
10-25-2007, 09:40 PM
Good to hear you are healing up j. Those are still some high rep heavy deadlifts for a injured man.

j_man_honda
10-26-2007, 10:03 PM
Good to hear you are healing up j. Those are still some high rep heavy deadlifts for a injured man.

Thanks bro, and yes I feel 100% again...

NOTE TO SELF--High rep deads = Sore-ass lower back the next day...oww

SHOULDERS, some LEGS, ABS....

Seated DB Presses:
35x15
45x12
55x8
55x8

Side Raises w/ cables:
? x12
? x12
? x12

Font DB Raises:
25's x12
25's x10

Leg Press:
190x20
280x20
280x18
280x15

DB Lunges:
45's x12
55's x10

Decline Straight Leg Raises:
x20
x20
x20

Weighted Decline Sit-ups:
+25lbs. x10
+25lbs. x10
+25lbs. x10

Tried to squeeze in everything after missing Tuesday because of the sore/pulled muscle. All healed up and ready to hit it hard next week. I WILL BENCHPRESS 235lbs. MONDAY!!!!!!

j_man_honda
10-27-2007, 11:04 AM
Morning weight is 191 lbs.:hump: :hump: Gaining weight quicker than I thought I would. I'm going to go eat a cheeseburger:burger:

Herandi
10-27-2007, 05:15 PM
NICE WEIGHT GAIN J MAN. murder that cheeseburger for me...

hintsas5
10-28-2007, 11:36 AM
Morning weight is 191 lbs.:hump: :hump: Gaining weight quicker than I thought I would. I'm going to go eat a cheeseburger:burger:

hey are you counting calories during your bulk? If so what are you getting each day? I'm bulking on 4500 calories and it still doesn't seem like quite enough.

j_man_honda
10-28-2007, 01:51 PM
Yes I keep up with fitday as best I can. I've been getting in around 4000 calories a day. You can click the link in my sig and see what I'm eating. I haven't been burning very many calories here lately with school, etc.

j_man_honda
10-29-2007, 07:14 PM
CHEST, ABS........

Benches:
135x10
185x3 (savin my energy for the next set);)
235x1 (PR!!!!)I told ya'll I'd get it:evillaugh:
185x7 +1 w/spot
195x5 +1 w/spot
225x1 +1 w/spot

Incline Cable Flyes:
30's x15
35's x12
40's x10
40's x10

Flat DB Press:
65's x10
75's x6
75's x5

3 sets of Hanging Leg Raises

zela
10-29-2007, 08:08 PM
:clap: :clap:
Yeah J you the man 235!

Herandi
10-30-2007, 09:25 AM
235! sweeeeeet

j_man_honda
10-30-2007, 05:03 PM
BACK and BICEPS

Deadlifts:
135x10
225x10
315x4
315x3
315x3

Lat Pulldowns:(behind the neck)
110x15
140x12
140x10

Cable Rows:(slow and controlled)
110x12
110x10
110x8

Hammer Curls:(on curl machine)
45x15
55x10
55x10

Cable Curls:
30's x12
30's x10
30's x10

j_man_honda
10-31-2007, 05:21 PM
CALVES, ABS

Seated Calf Raises x4 sets

Standing Calf Presses on Smith Machine x3 sets

Calf Presses on Leg Press x3 sets

Decline Straight-Leg Raises...w/ 2.5lb ankle weights... x3 sets

Weighted Decline Sit-ups +25lb DB... x3 sets

Hanging Leg Raises x3 sets

iLikeMilk
10-31-2007, 05:27 PM
pictures please

j_man_honda
10-31-2007, 06:16 PM
pictures please

OK here ya go...
http://i196.photobucket.com/albums/aa113/j_man_honda/bodybuilder_IMG_0156.jpg

JUST KIDDING.... I'm waitin til I get to atleast 200lbs. before I post pics..:hello:

zela
10-31-2007, 08:11 PM
J are you on some kind of a routine, or is this J man style? It seems like you go every day!

j_man_honda
10-31-2007, 09:14 PM
I'm on my own routine. I workout Mon.-Fri.....

Mon.-Chest, some abs
Tues.-Back and Biceps
Wed.-Calves, Abs, Forearms (whatever i feel like working)
Thur.-Shoulders and Triceps
Fri.-Legs
Sat.-OFF
Sun.-OFF

I take it easy on Wednesdays and just do minor stuff to give my upper body a break. It's working pretty well for me right now but I might switch it up in a month or so...

zela
10-31-2007, 11:46 PM
Thats cool. I like how you isolate the biceps, shoulders, and triceps. Most people around here seem to not like that but I think doing it that way will get you some extra definition thats better on the eyes than just depending on the compounds. Unfortunatelly I have a night class this semester so I can only go 3 nights a week to the gym but I'm starting to think and preplanning about going 4 days a week as soon as the semester is over.

Ramstein85
11-01-2007, 05:20 AM
J man you got some mad strength yo!! gotta try and reach your levels of deads and bench :)

hintsas5
11-01-2007, 09:13 AM
good job w/ the 235..hopefully i can get that in the near future.

j_man_honda
11-01-2007, 06:19 PM
Thats cool. I like how you isolate the biceps, shoulders, and triceps. Most people around here seem to not like that but I think doing it that way will get you some extra definition thats better on the eyes than just depending on the compounds. Unfortunatelly I have a night class this semester so I can only go 3 nights a week to the gym but I'm starting to think and preplanning about going 4 days a week as soon as the semester is over.

Yeh I definately like to isolate bi's and tri's a little bit. Wouldn't feel right if I didnt do some curls and pushdowns every once in a while...lol


J man you got some mad strength yo!! gotta try and reach your levels of deads and bench :)

Thanks Ramstein, youll be outlifting me before you know it....


good job w/ the 235..hopefully i can get that in the near future.

Thanks Hintsas, it felt damn good....

j_man_honda
11-01-2007, 06:30 PM
SHOULDERS and TRICEPS.......

Seated behind-neck press:
85x12
115x7
115x6

Standing Millies:
115x6
115x6
115x6

Cable Side Raises:
15's x12
17.5's x10

Standing Alternating DB Press:
35's x12
45's x8

Skullcrushers:
45x15
65x12
75x10
75x8

Overhead Cable Extension:(with rope)
50x12
60x8
60x6

I had my shirt off walking around the house tonight and my mom said I was getting fat!!!.:p.LMAO

j_man_honda
11-05-2007, 08:55 PM
CHEST.....

Flat DB Press:
55's x15
75's x8
75's x8
75's x6

Incline Cable Flyes:
35's x12
40's x10
40's x10

Flat BB Benches:
135x12
200x3
200x3
200x3

Decided to switch it up and do DB presses first today... Just tryin to keep the body guessin I reckon. Weight is up to around 193-194lbs. Not 100% sure but I will probably weigh myself in the morning...:burger:

hintsas5
11-06-2007, 02:49 PM
good job man, can't wait to see the progress w/ the pics at 200 lbs.

j_man_honda
11-06-2007, 06:31 PM
good job man, can't wait to see the progress w/ the pics at 200 lbs.

Thanks bro, Ill be posting them soon.....

BACK and BICEPS:

Deadlifts:
135x10
245x8
315x3
313x3

Sumo Deads:
225x8
225x8

One-Arm DB Row:
65's x10
65's x8

Hammer Curls on Curl Machine:
45x10
55x8
55x8
55x8

DB Curls: arms were fried at this point...
30's x10
35's x8

Herandi
11-06-2007, 07:00 PM
nice workout h man. I just started doing sumos the other day, you prefer them over regular stance?

j_man_honda
11-08-2007, 07:50 PM
nice workout h man. I just started doing sumos the other day, you prefer them over regular stance?

This was my first time also. I still like regular stance but I definately felt the sumos killing my lower back.... I'll throw them in every 2 weeks or so.

WEDNESDAY....ABS and CALVES...

Decline Leg Raises: x3 sets

Decline Weighted Sit-Ups: x4 sets

Cable Crunches: x3 sets

Calf Presses on Leg Press: x4 sets

Seated Calf Presses: x3 sets

Standing Calf Presses: x3 sets

j_man_honda
11-08-2007, 07:53 PM
TODAY..... Shoulders and Triceps

Standing Millies:
95x12
115x8
115x8
115x7

Cable Side Raises:
15's x12
20's x10
20's x8

DB Front Raises:
30's x8
30's x8

Close-Grip Benches:
115x12
135x10
155x7
155x7

Dips:
BWx14
BWx12
BWx10

zela
11-09-2007, 03:44 PM
Strong J, I like those close grip benches and than the high dips afterwards.

j_man_honda
11-09-2007, 07:27 PM
Strong J, I like those close grip benches and than the high dips afterwards.

Thanks brudda...

LEGS.....

Skwats:
95x12
135x8
185x4
185x4

SLDL:
135x12
185x10
185x8

Leg Press:
180x15
270x12
320x10
320x10

Leg Curls:
90x15
115x10
115x8

j_man_honda
11-12-2007, 07:31 PM
Chesticles....

BB Benches:
135x12
185x5
205x5 +1 w/spot
215x2 +2 w/spot

Incline DB Press:
55's x12
65's x8
75's x6

Standing Cable Flyes:
30's x10
40's x8
40's x8

Short and sweet.... Wasn't really into it today...

j_man_honda
11-13-2007, 09:06 PM
BACK and BICEPS...

Sumo Deads:
135x10
225x8
275x7
275x6

Lying T-bar Rows:
70x12
90x10
90x8

Lat Pulldowns:
120x12
140x10
140x8

EZ bar preacher curls:
65x12
80x10
80x8

DB Curls:
40's x8
40's x8
40's x8

Herandi
11-15-2007, 02:55 AM
nice volume and good sumos j man. bulk going well then? :)

zela
11-15-2007, 08:10 PM
haven't visited here in a while, getting strong lifting j :D

j_man_honda
12-01-2007, 07:47 PM
What's up fellas??? Been super busy lately and unable to keep up with my journal. I've been lifting hard and i'm still bulking. My weight is up to 196-197 now. I'll start posting my workouts again Monday... :hello:

Herandi
12-03-2007, 02:26 AM
J man! welcome back my friend. Wow 197, someone's getting big! still gonna finish your bulk at 200?

j_man_honda
12-03-2007, 09:15 PM
J man! welcome back my friend. Wow 197, someone's getting big! still gonna finish your bulk at 200?

I don't know yet. I might go to 210 but honestly i'm starting to feel fat!!!! Oh well, i'll get over it....

Chest and Abs:

Flat Benchpress:
135x10
185x7
205x4 +1 w/spot
205x3 +1 w/spot
205x3 +1 w/spot

Incline DB Press: these were weak, chest was fried...
55's x12
55's x10
55's x10
55's x10

Decline straight-leg raises: x3 sets

Hanging Leg Raises: x3 sets

Cable Crunches: x3 sets

I'm gonaa start doing abs on Mon., Wed., Fri......

Indifference
12-03-2007, 09:32 PM
First time in here. Definitely some good solid lifting! Your like me minus 20lbs and just as strong. Keep it up dude.

j_man_honda
12-04-2007, 09:27 PM
First time in here. Definitely some good solid lifting! Your like me minus 20lbs and just as strong. Keep it up dude.

Thanks bro... Feel free to stop by anytime...

Back and Biceps:

BB Rows:(concentrated on form)
95x15
135x12
135x10
135x8

Close grip Lat pulldowns:
110x12
140x10
140x8
140x8

BB curls:
65x15
95x10
105x6

DB curls:
30's x15
40's x12
45's x10

Short and sweeeet today.... Was just going throught the motions.... Should've done deads but i'll get em next week and will do some SLDL Friday.

Herandi
12-05-2007, 03:33 AM
nice workout, and great benching the other day. I doubt you're 'fat' yet haha, can you still see your abs? As long as you're getting stronger and packing on the muscle, i don't think the fat should be that much of a concern, we can get rid of it later! keep it up J man

j_man_honda
12-06-2007, 07:00 PM
Yes Herandi, I can see my top 4 abs... The 2 bottom ones are disappearing though:indian:. But your right, we can get rid of the fat later...

Shoulders and Triceps...

Seated DB Press:
35's x12
55's x8
55's x8
55's x6

Side Cable raises:
??? x12
??? x10
??? x10

DB front raises:
15's x12
25's x8

Close-Grip Benches:
115x15
145x12
150x10
150x7

Dips:(deep)
BWx10
BWx10
BWx10

Overhead Cable Extension:
50x12
55x8

j_man_honda
12-09-2007, 11:01 AM
Yesterday 12/8/07

LEGS/CALVES:

Cable Squats:held a cable in each arm... resistance felt really good on these
50's x10
55's x10
60's x8
60's x6

SLDL:used 25lb. plates for more range of motion...
145x12
195x10
195x8
195x8

Vertical Leg Press:
140x12
190x10
190x8

Calf Presses on Leg Press:
4 plates x20
4 plates x20
4 plates x15
4 plates x15

j_man_honda
12-11-2007, 09:09 PM
Monday... Chest and Abs

BB Benches:
135x12
185x8
205x4
205x3
205x3

Decline BB Presses:
135x12
155x10
155x8

Incline Cable Presses:
40's x10
45's x8
45's x8

4 sets of Hanging Leg Raises

4 sets of Cable Crunches

2 sets Decline Sit-ups

j_man_honda
12-11-2007, 09:11 PM
Today... Back and Biceps

Sumo Deads:
135x15
225x10
225x8
225x8

BB Rows:
135x10
135x8
135x8

Lat Pulldowns:
??? x3 sets

Hammer curls on Machine:
??? x3 sets

DB Curls:
40's x8
45's x6
45's x6

j_man_honda
12-12-2007, 09:15 PM
Messed around with some Abs/Calves....

Calf Presses on leg press: x4 sets

Seated Calf Presses: x4 sets

Hanging leg Raises: x4 sets

Cable Crunches: x4 sets

j_man_honda
12-13-2007, 09:20 PM
Weight has dropped to 195lbs.:mad: :mad: :mad:

SHOULDERS and TRICEPS

Standing BB Millies:
95x12
115x10
115x8
115x8

Side DB Raises:
15's x12
25's x8
25's x8

Front DB Raises:
25's x10
25's x8
25's x8

Skullcrushers:
??? x12
??? x8
??? x8

Dips:
x15
x12
x12

j_man_honda
12-14-2007, 09:36 PM
Legs....

Skwats:
135x12
135x10
135x8
135x8

Leg press:
200x20
290x15
380x12
380x8

Vertical leg Press:
190x15
240x12
240x10
240x10

Ramstein85
01-10-2008, 08:47 AM
And you say I got crazy volume... lol your legs must be aching!

Dude i saw ur pic in your profile. You look SICK! keep it up