Jordan's Journal

[Jordanbcool]

After some thinking and coaxing from another forum member i decided to start a journal. Now i can share everyone my progress including my weight and workouts!!

Lets start off for today.

Monday, Feb. 27

Special notes: Starting weight is 188. Just completed my first month of bulking on weight gainer and i've gained an impressive 10 pounds. Very pleased with my weight gain. So far fat gain seems to be small according to "mirror check".

Workout

Incline bench press: Did two 70 pound dumbbells on my first two sets. Went up to two 75 pound dumbbells on the last set. Completed all reps. (3x3)

Decline bench press: Completed alot of weight today, more then usual actually. Did three 45 pound plates (each side) 3 times on my last set. Had alot of trouble doing it but i still completed it. Still it seems im making great gains on this. (3x3)

Farmers walk- Decided to start doing these because my grip on dead lift is horrible.

Leg raises- Decided to go easy on these today, as last week i killed my abs. (3x12)

Lat rows- Did 120 3x6. Usually i can do this weight easily but my grip was weak from the farmers walk. (3x6)

Shoulder press (standing)- Failed on the last rep. on my left shoulder. Used a 35 pound dumbbell. (3x10)

Dumbbell curls- Used a 30 pound dumbbell today. Usually i use 40's but i want to get the full range of motion and isolate the biceps better. (3x10)

I'd consider today was a great workout. I will comment on all the excersizes i do the first week until everyone gets the "gist" on what im doing.

Current supplements: Weight gainer (creatine+glutamine mixed in it).

Caloric intake: Around 3800 calories a day.

Stats

Height- 5"8
Weight-188
BF- 13%

Goals

Work on my upper back alot more.
Gain another 10 pounds by the month.
Increase all core lifts.
Keep bodyfat as close to 13% as possible.

[mikey4402]

Decline bench press: Completed alot of weight today, more then usual actually. Did three 45 pound plates (each side) 3 times on my last set. Had alot of trouble doing it but i still completed it. Still it seems im making great gains on this. (3x3)

umm is this some kind of machine or something, becuase that can not be your barbell decline poundage


good job on the weight gain!!

[kad]

Argh, you stole my journal title! And my name!



Just kidding... good luck man.

[Jordanbcool]

umm is this some kind of machine or something, becuase that can not be your barbell decline poundage


good job on the weight gain!!

Yes it is a machine. Its an upright machine but at an angle exactly as a decline bench.

-jordan

[deeder]

Yes it is a machine. Its an upright machine but at an angle exactly as a decline bench.

-jordan

Haha! I was gonna say there was no way you were pushing more than twice on decline what you push on incline. Next time use a BB and do them for real! Don't put all that weight on the bar though!!!

Sounds like a decent workout. What's your split look like?

[ddegroff]

Nice workout, its looking good. I was thinking about doing a 3x3 but opted for 5x5. I'm going to check in to see how its working out for you. I do decline but with a bb. Try that next time, good luck with your goals!

[Jordanbcool]

Haha! I was gonna say there was no way you were pushing more than twice on decline what you push on incline. Next time use a BB and do them for real! Don't put all that weight on the bar though!!!

Sounds like a decent workout. What's your split look like?

I alternate my days depending on how im feeling or what im doing that week. Usually though its mondays, tuesdays, wensdays, and fridays. I think this thursday i'll duck out of my last college class and workout instead so i have the whole day friday to relax.

The only reason i use that machine is because my gym is crowded and i never get the racks i want if i get there at the wrong time. I usually dont use barbells either because i like working out alone, hence no spotters.

God i cant stand it either. In my gym theres me, and 2 other actual hard lifters that i see all the time. Everyone else is either women (ugly women by the way) in sweat pants or 80 year old men. Last week i had to wait 20 MINUTES for a bench. I know what you all are thinking.....some big macho hardass 300 pound monster was using them. ALL the benches were being used by old women!!!!!!!!!!!!! I swear to god its like they pick my exact time to workout and plan to screw me in the butt on my workout days.....*sigh* sorry for that but im just annoyed. Makes me want to round up all the martha stewarts and deport them to another gym across the country.....i loathe the makers of sweat pants......o do i hate the smell of old spice and icy hot......and most of all. I hate the sound of two 5 pound dumbells being slapped together while some old guy's doing bench. When i plop down next to him and pump out my 80 pound dumbells he always looks at me like i just insulted his wife.......jerk.......

God that felt so good. To get that off my chest.......

-jordan

[Jordanbcool]

Tuesday, Feb. 28

Special notes: Just realized i've been doing squats all wrong because i have not been going paralell. As a result my previous squat number of 405 is now reduced....to....well look at the numbers and see.

Workout

Squats (paralell)- 245 on my last set. Nothing to boast about at all but my glutes are killing me. (3x3)

Leg press- 455 on my last set. Very very proud of this. (3x3)

Standing leg curls- 40 pounds is the weight i used. (3x10)

Leg extenstion- A pathetic 40 pounds!!! My quads burn like a thousand suns. Ouch!! I cannot walk straight.....I dont feel bad because this is my first time actually using this machine.(3x10)

Thigh machine (out)- 80 pounds in this, nothing special to note about here. (3x10)

Thigh machine (in)- 100 pounds here. Next time i wrap my legs around a girlfriend shes going to feel that 100 pounds of pressure on her tiny body. ahhahaha (3x10)

Oblique crunches (machine)- 110 pounds on this machine. I could really feel the burn today. Good....(3x12)

Caloric intake- Still around 3800

Current supplements- Same old reliable weight gainer

Im happy with todays workout overall. Still kicking myself for not having good form on my squats 9 months ago. Now i have to start all over. O well i'll catch up in a month or so.

Still have an unholy hatred for old women in tights. Today i was changing and this 94 year old man was walking around the locker room bare assed. I almost barfed out my lunges when i saw that. Still have nightmares....

-jordan

[Sidior]

congrats are doing squats right now....also man if it is old ppl ask to work in with them, then once you are working in they usually leave

[ddegroff]

glad to see your going to paralell on squats!

[Jordanbcool]

glad to see your going to paralell on squats!

I'm annoyed that i havent been doing them. I always thought i was going paralell but when i actually looked at my form i was only going about halfway down. Some people do a full squat! Butt to the floor and here i am doing half a normal squat.....o well, atleast i got a good burn for my glutes. Hopefully by the end of this month i'll be up in the 300's. Also another thing that annoys me is my poor grip. Its not really that i cant dead lift alot its that my grip always gives out before my glutes or quads. Farmers walk should fix that right quick. Just hope it dosent take to long.

-jordan

[ddegroff]

I don't do a single thing for my grip. About two weeks ago i added some weight to my deadlift and my grip almost failed. Then last week it was fine again. I've also thought about doing farmers walk, they sound like they will help a lot.

[Jordanbcool]

Wensday, March 1st

Special notes: Today i'd consider a bad workout compared to my others. However im not really going to hold it against myself because i've been making great progress and one bad day shouldnt matter. Also my friend is joining up with me so i wanted to take it light with him. I did get somewhat of a workout though.

Workout


Dumbell bench press- First and second set i used 75's. On my last set i used two 80's and pumped out three good ones. Overall this was the highlight of my workout. (3x3)

Shrugs- Did two 25's on each side. Nothing special about this. (3x10)

Dips- I was exhausted today because i had a bad sleep the night before. Because of this i did less then i normally do. (3x8)

Curls- Again nothing special about this. I did two 25's on each side plus the 15 pound bar. (3x8)

Crunches- I didnt want to slack off on these so i did my usual set. (4x15)

Caloric intake- Today was actually around 3500. Less then usual but its not like i worked out super hard.

Supplements- Same

I may have another workout sunday (upper) body to make up for today. However if legs go great friday i'll let this one slide.

EDIT: I decided to just throw in a military press, and to do some pull-downs friday with my lower body workout. I hate feeling like i had a bad day so i'll just make up for it this way. Im probably going to need to eat a protein bar or something beforehand as my workout is going to be really long friday.

[ddegroff]

glad to see your helping someone else start the lifestyle. I love doing db bench press, those last few feel so good. Lookin good man, i would say you go slam a 300 more calories, so you meet your goal!

[Jordanbcool]

Did a mirror check this morning. I've noticed my chest has gotten alot larger then it has been and so have my quads. My medium wife beaters are skin tight on me now but after my cut they should fit perfectly.

I've also noticed alot more blood veins show when i work out mostly on my arms and hands. My favorite shirt does not fit me very well; I feel like im going to burst out of it at any given moment. Kinda annoying the way clothes are between cutting and bulking cycles.

I'd like to update my goals and list them here.

New goals

Squat my original weight of 405 paralell by June
After cut weigh 185-190 at 10% BF
Get my deadlift up to 365 by the start of June
Increase my bench to two 90 pound dumbells by June

[Jordanbcool]

Friday, March 3rd

Special notes: None

Workout

Box squat- Did what i normally do on my last set which was 305. (3x3)

Dead lift- Dead lift is still really low. The thing that is holding me back though is my grip and hopefully the farmers walk that im doing will cure this. On my last set i did 275. (3x3)

Leg extension- Last time i did these i did a pathetic 20 pounds. However this time i did 100 all three times. Next week i'll only do leg extensions one day but my friend really wanted to do them today so i went along with it. (3x10)

Glute press- An odd sounding machine no doubt. However it killed the hell out of my glutes which is what its supposed to do. Three sets of 35 is what i did today. (3x10)

Calf raises- Hard to describe this machine. I did get a good burn today which is good. Did 135 on my last set. (3x10)

Back raises - Did three sets using a 45 pound plate. Really worked my lower back. (3x10)

Straight leg press- Again upon the urging of a friend i did this and it actually worked alot of my lower body. Glutes, quads, and more were worked very well on this machine. However i doubt i will ever use it again as i already have a leg press in my workout. I did 140 on my last set. (3x10)

All in all today was a great workout and went much much better then wensdays. My lower body is sore which is a good sign.

Current supplements: Weight gainer

Caloric intake: Around 3600 today.

[ddegroff]

Workout looks good man, you should talk your friend into doing SLDL's or something like that, make his hams really burn, LOL

i've been thinking about why i don't have a problem with grip at all. I did the most weight ive ever done on deads last night and my grip was fine. I think it has something to do with the fact i only use freeweights. Thats just a thought....

[Jordanbcool]

Workout looks good man, you should talk your friend into doing SLDL's or something like that, make his hams really burn, LOL

i've been thinking about why i don't have a problem with grip at all. I did the most weight ive ever done on deads last night and my grip was fine. I think it has something to do with the fact i only use freeweights. Thats just a thought....

On all my core lifts i only use free-weights lol......actually this is the first time i've ever used machines this much since i started working out..

-jordan

[Jordanbcool]

Been looking over myself as usual. I've decided that my biceps and triceps are the body parts that need the most improvement. They are rock hard but are very small compared to the rest of my body which is fairly large. Doing some more research on what excersizes i can do to support this. Im also having the darndest time trying to calculate my cutting phase ....ehh o well.

-jordan

[ddegroff]

what are you haveing trouble with?

[Jordanbcool]

what are you haveing trouble with?

I was having trouble with calculations and my bicep growth but i've pretty much fixed both problems...

[Jordanbcool]

Monday, March 6th

Special notes: Starting weight this morning is 190.5. Very happy about my consistant weight gain.

Workout

Incline bench press: Two 70 pound dumbells. I did my first three sets fine but my last set i only got out 3. (4x6)

Decline bench press: Less then last week by a few pounds but thats fine because im doing more reps this week. 240 was my last set. (4x6)

Crunches- Used a machine that lets you add resistance. I put on a 45 pound plate. (3x20)

Shrugs- Put more weight on then last week. Used 30 pounds on each side. (3x10)

Shoulder press- Used a 35 pound dumbell but failed on my last set on my left arm. (3x10)

Farmers walk- Used two 80 pound dumbells. Was easier then last week so i decided next week i will move up to two 85 pound dumbells.

Standing bicep curls- Used a 35 pound dumbell and i got a great burn today. Very happy at that as my biceps are lagging. (3x10)

Good workout today.

From now on i will not include my caloric intake/supplements as they have stayed the same.

-jordan

[Jordanbcool]

Tuesday, March 8th

Special notes: none

Workout

Leg press: Nothing special about this, but i did do alot of weight despite my rep increase. 410 on my last set. (4x6)

Squat: 240 on my last set. Again nothing out of the ordinary. (4x6)

Hamstring curls- 35 pounds on each set. (3x10)

Side crunches (machine)- First set-110 Second set-120 Third set-130 (3x10)

Back raises- 3 sets with 45 pound plate

Curls- used two 40 pound dumbbells 10 reps, 8 reps, 6 reps Even though i did not do 3x10 i still got a good burn from them. The reason im doing them on a leg day is because i got worried about my bicep/tricep growth. Next workout i will have to replace an upper body auxilary with a lower one to make up for this. (3x10)

Leg extension- I completed all my reps. but i had to do it in descending weight. I started out with 100 then 90 then 80. I dont feel bad though because that leg press and squats KILLED my quads. (3x10)

Great workout today, very very happy with my progress. Except my arms of course

-jordan

[Jordanbcool]

Wensday, March 8

Special notes: None

Workout

Bench press: Good hard workout today. My last set i did two 80 pound dumbells but i failed on my last rep. (4x6)

Military press: First time i've actually done these. My last set i used two 45 pound dumbells. They were really easy once i got my legs set. I didnt know stabalizer muscles were so important. Next time i will probably go up. (4x6)

Dips- Finally, i had a good dip "day". (3x10)

Calf curls- This is making up for yesterday. Nothing special about these except the weight i used was slightly lower then normal. (3x10)

Lat rows- For some reason i had trouble doing these today. Usually i can atleast do 120 10 times but i struggled on that. It ended up going something like this. 140x10, 120x8, 120x6. (3x10)

Leg raises- Great burn today on these. (4x15)

Seated pull downs- This is another excersize that is new to my workout. My last set i was pulling 80 pounds on each arm (160 total). Good back excersize. (3x10)

Fantastic workout today!

-jordan

[Jordanbcool]

Sunday, March 12

Special notes: Duke game!

Workout

Deadlift: Completed my normal reps. except on my last set i tried for the maximum weight one time. I did 315. Very proud of that. My grip once again is the only thing holding me back. (4x6)

Box squat: My weight has been going up very nicely this week. I completed 300 six times on my last set. (4x6)

Back raises- Used a 45 pound dumbell. Nothing special. (3x10)

Side crunches- These past few weeks i've been slacking off on these but today i did them. (3x10)

Glute press- Used 40 pounds on this machine. (3x10)

Starstepper- Walked this for 10 minutes. This gave me a great lower body workout, and from now on i think im going to include it.

Overall i was really happy with my workout today. The only thing that still bothers me is my hand strength. Im going up with the dumbells in my farmers walk. Hopefully this will help out alot. Tomarrow (or today actually) I'm going to start recording everything i eat on fitday in preparation for my upcoming cut. I've already got my workout all fixed but im still tweaking the diet. Wish me luck!

-jordan