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Thread: time to man-up:: 1500lb total @ 220lbs and 8% bf

  1. #26
    LittleJake JSully's Avatar
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    borracho- thanks, I'm working on it

    elwood- too technical? how so?


    4/1/08
    morning bodyweight:: 263.7lbs

    :::the diet:::
    0715a - 3 eggs
    1100a - 2 scoops ON
    0600p - 2 scoops ON
    *gym @ 7p:: cardio/delts/traps/legs
    0900p - 2 scoops ON
    1030p - 2 cups cottage cheese, 10 fish oil caps

    cal breakdown - 215p / 33c / 56f - 1496kcals total (I forgot to eat lunch, busy @ work)


    :::the workout:::
    delts - 13 sets
    ::warmup:: seated db sh press- 50x12, db side raises 10x20
    seated db shoulder press- 90x8, 100x8, 100x7.5
    standing db side raises- 40x8, 45x8, 50x6
    plate front raises- 45+25x6, 45+25x6
    rear delt fly machine- 180x10, 225x8
    bb upright rows- 135x8, 135x6
    cybex shoulder press (rt, lft, both)- 70x10,10,10
    traps- 3 sets
    db shrugs- 120x12 ->DROP SET 80X12, 120x12 ->DROP SET 80X12, 120x12 ->DROP SET 80X12
    legs - 11 sets
    ::warmup:: leg extension- 80x20, lying leg cur- 65x20
    leg extension- 250x10, 250x10, 280x10
    lying leg curls- 140x10, 140x2 ->DROP 110x10 (left hammy cramp), 110x10
    leg press- 6pps x8, 8pps x8
    front squats- 135x10, 135x10
    stiff leg deadlift- 225x8 -> almost vomited, workout finished


    :::the cardio:::
    30 mins stairlliptical, interval training, lvls 9/18, ~475cals burned


    :::the thoughts:::
    First, I'll start with legs. I had to finish legs after that first set of SLDL. I got ridiculously dizzy and nauseous.. possibly the heavy workout on almost zero carbs? At the same time, I lost my gym pass in the gym. I think some ****head stole it from me while I was at the water fountain. What really blows is I keep my workout in it, I think that might be why someone stole it. Maybe a trainer picked it up? I dunno. I searched for 20minutes and then asked at the front desk and nobody knew a god damn thing. I'll ask again tomorrow. I gotta pay $10 bux for another badge if this one doesn't show up. ****ing rapists! It was a great leg workout prior to the feeling like ****. I only missed out on 1 set of SLDL and 2 sets of low weight high rep squats (225x10-15ish). Not that big of a deal, Thursday is leg day again anyways. I skipped calves too, but I'll be hitting calves tomorrow and thursday anyways, so again, no big deal. Leg extensions and leg press felt really strong, hell, so did the leg curls. My hammy cramped up terribly on the higher weight leg curls so I had to drop the weight to continue, but it squeezed out my sets. The leg press felt real good, though the 8pps felt heavy. Give me a couple months and I should be up to a 10pps for reps again. I wrapped my left knee and it really helped keep everything stabilized inside, no pain in the joint on the leg extensions and front squats, which I would normally have. This is good, it means I can go a little harder (NOT HEAVIER) on the squats. Good stuff!

    Shoulders:: ****ing-a this was a good workout! 50lb dumbbells for side raises? They were heavy but damn this felt good. The 40's felt light. The db shoulder presses were great, VERY strict. I should be back up to the 120s in a couple months. Shrugs felt great too. I wanted a 315lb bb shrug for my sets and to superset it with the single arm db shrugs but some skinny old **** was using the only rack with a free barbell so he could do some weird hanging exercise. whatever. The front raises were damn hard, but they felt great on the front delts. It's a bitch holding the 45lb and 25lb plates at the same time. lol..

    Oh, I snapped a photo sunday afternoon at approx 267lb bodyweight. Here you go. I'm going shirted for the first few shots. Once I get under 15% bodyfat I'll take off the shirt and get some better photos.


    uh bee, beep bee bee beep, uh beep uh bee, that's all folks.
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    Last edited by JSully; 04-15-2008 at 11:45 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  2. #27
    LittleJake JSully's Avatar
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    *shudder* oh god I just looked at that pic again. I feel pathetic. Decent size remaining but **** did I get fat. And to think I was over 280lbs about 6 months ago... onto today's blurbs::

    4/2/08


    :::the diet:::
    0700a - 3 eggs
    1100a - 2 scoops ON
    0300p - 2 scoops ON
    0700p - 8oz turkey kielbasa & some sourkraut
    *gym @ 815p:: cardio/chest/traps/back/biceps/forearms/calves (gotta makeup for monday)
    1030p - 2 scoops ON
    1230a - 2 scoops ON, 10 fish oil caps

    cal breakdown - 243p / 46c / 59f - 1687kcals


    :::the workout:::
    chest - 13 sets
    ::warmup:: incline db bench- 50x15, 50x15
    incline db bench- 80x15, 80x15, 80x15
    ::supserset:: db incline flyes- 45x12, 45x12, 45x12
    flat db bench- 85x15, 85x15
    fly machine- 150x15, 180x12
    cable flyes- 60x12, 60x12
    hammerstrength incline bench (rt, lft, both)- 1 1/4pps x12, 12, 10
    traps- 3 sets
    bb shrugs- 225x15, 225x15, 225x15
    ::superset:: db single arm shrugs- 80x10, 80x10, 80x10
    back - 15 sets
    ::warmup:: pulldowns- 105x15, 105x15
    pulldowns- 180x12, 180x12
    ::superset:: cable low rows- 180x12, 180x12
    bb yates rows- 185x12, 185x12
    db incline rows- 45x12, 45x12
    ::superset:: cable pullovers- 90x12, 75x12
    single arm oh grip hammerstrength rows- 3pps x10, 3pps x10
    low back extensions- BWx12, BWx12, BWx12
    biceps - 10 sets
    ::warmup:: db curls- 20x20
    seated db curls- 30x12, 30x12
    ::superset:: bb preacher curl- 50x15, 50x12
    db hammer curls- 45x12, 45x12
    ::superset:: db concentration curls- 25x12, 25x12
    hammerstrength preacher curls- 70x12, 70x12
    forearms - 4 sets
    reverse wrist curls- 20x15, 20x15
    wrist curls- 20x15, 20x15
    calves - 6 sets
    seated calf raises- 3plates x15, 3plates x15, 3plates x15
    ::superset:: single leg freemotion calf extension- 100x12, 100x12, 100x12


    :::the cardio:::
    30 mins stairlliptical - interval training - lvl 9/18 - 480cals burned


    :::the thoughts:::
    Wow, I don't know what to think. Great workout, hard workout, tiring workout. I'm beat. Lots of supersets, workout took approx 90 minutes not including cardio. I would have rather it been shorter, but I had to makeup for the missed workout monday that pushed back the workout I did yesterday. Great strength (IMO) while keeping fantastic form and concentration on the contraction throughout.. all on this low of cals. I'm impressed with myself. Tomorrow will the be 2nd makeup workout which won't vary much from a normal legs/shoulders workout except I'll be adding triceps in there. Today was the more difficult one because it was chest and back and biceps..2 major muscle groups and a minor when its normally just chest and biceps. Still too early to really notice, but I'm starting to look better in the mirror. My shirt is sinking in more which means I'm getting more cuts, especially in my shoulder area. That's good. Now we just need to get EVERYTHING more cuts!

    ok.. I'm tired now. I've got to finish some work and head to bed.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  3. #28
    I wannabebig!
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    only you are capable of doing 10000 sets a workout, puts my 9 set ones to shame

  4. #29
    still dislikes Art Atwood Hatred's Avatar
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    No. <smack>
    No deads last!
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  5. #30
    LittleJake JSully's Avatar
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    ryu- thats how I roll

    hatred- yeh, silly me. I'll probably do it again next week though. meh, oh well..


    todays blurbs::

    4/3/08
    morning bodyweight- 261.7lbs

    :::the diet:::
    0645a- 3 eggs
    1100a- 2 scoops ON
    0400p- 1 scoop ON
    0630p- 2 scoops ON
    0830p- 4 turkey hotdogs, 4 slices turkey balogna, 4 slices ff cheese
    1030p- 2 scoops ON

    calorie breakdown - 235p / 54c / 60f - 1696kcals


    :::the workout:::
    miss...


    :::the cardio:::
    miss...


    :::the thoughts:::
    Supposed to do legs/delts/tris today.. Legs are still fried from wednesday's workout. Going to skip tonight, hit a good leg/delt/tri session tomorrow then it's back on track with the heavy workouts. Felt good to take tonight off. I feel rested from just sitting on the couch.

    I've got a little work left over from today so I'm gonna get that done then off to bed. Oh.. and the diet.. I checked the cals (obviously) and I didn't stray too far from the norm.
    Last edited by JSully; 04-03-2008 at 11:14 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  6. #31
    LittleJake JSully's Avatar
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    yesterday:: 4/4/08

    :::the diet:::
    0700a - 3 eggs
    1100p - 2 scoops ON
    0630p - chipotle!!! chicken burrito w/ extra chicken, rice, pinto beans, sour cream, guacamole and mild salsa

    well.. diet was going good, until I forgot to eat again. Ah well.. I'm pretty sure I still stayed at about 1600 cals though..


    :::the workout:::
    miss..


    :::the cardio:::
    miss..


    :::the thoughts:::
    OK.. so granted, I cheated on the diet, however, I'm still 1k cals under maintenance. No biggie there. I skipped the gym and cardio.. yeah yeah, I'm a ****ing loser... HOWEVER... I had an epiphony.. diet related:: Right now I'm diong 3 on 1 off 3 on 1 off and following the diet of 4 low carb days, 2 high carb days and 2 medium carb days. This makes good sense, except that I'm completely depleting glycogen stores on my low carb days, therefore, my higher carb day workouts aren't seeing the full potential that they can, since I never completely recompensate. Soo... I've added 2 more days to the diet and one more training day, making this now a 10day rotation.. here it is in all its glory (you can also click my link in my sig):::

    diet
    day1- low cal, 240p/50c/65f= approx 60% of maint
    day2- low cal, 240p/50c/65f= approx 60% of maint
    day3- low cal, 240p/50c/65f= approx 60% of maint
    day4- low cal, 240p/50c/65f= approx 60% of maint
    day5- low cal, 240p/50c/65f= approx 60% of maint
    day6- carb load, 322p/1013c/65f = approx double maintenance cals
    day7- high cal, 300p/385c/60f = approx 10% above maint
    day8- high cal, 300p/385c/60f = approx 10% above maint
    day9- med cal, 265p/225c/65f = approx 10% below maint
    day10- med cal, 250p/200c/75f = approx 10% below maint

    training
    day1- depletion, chest/bis
    day2- depletion, back/tris
    day3- depletion, legs/delts
    day4- off
    day5- cardio
    day6- AM workout, full body
    day7- strength, chest/bis
    day8- strength, back/tris
    day9- strength, legs/delts
    day10- off


    There's the basics.. it's more detailed in the link on my sig.. but you get the general idea. fun stuff! I'm not going for solely weight loss, I'm also trying to build muscle and strength simultaneously. I took the UD2 and modified it some to my liking and I think this may work better than my previous modification. I have 3 full 10day cycles before the first 6 weeks of my recomp is over. I'm looking to be at approximately 8-10% bodyfat and 5-8lbs heavier (LBM of course) within 18-24 weeks. The new 10day rotation begins on Wednesday 4/9/08.

    I'm gonna go **** off for an hour and then head to the gym for a chest/bicep session.
    Last edited by JSully; 04-05-2008 at 11:06 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  7. #32
    Senior Member cphafner's Avatar
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    mmmm....chipotle.

    Back session looked good.
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  8. #33
    LittleJake JSully's Avatar
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    cp- gracias holmes...

    today's blurbs::

    4/5/08
    morning weight- 261.3lbs

    :::the diet:::
    0930a- 1 scoop ON, 1 scoop CELLMASS, 2 cups cheerios, 8oz ff milk
    1100a- 1 scoop ON, 2 scoops cytomax energy
    *gym:: chest/traps/bis/forearms
    1230p- 3 scoops OPTICEN, 1 scoop CELLMASS

    ...the rest of the day=to be continued...


    :::the workout:::
    chest - 13 sets
    ::warmup:: flat bb bench- 135x20, 135x20, 225x6
    flat bb bench- 275x4, 295x3
    incline db bench- 110x8, 120x7, 120x5
    incline db flyes- 70x8, 70x8, 70x8
    fly machine- 225(stack)x8, 225x8
    cable flyes- 80x8, 80x7
    hammerstrenght incline bench (rt, lft, both)- 2 1/4pps x7,7,3(failure)->20second rest and 5 more reps(failure)
    traps - 6 sets
    bb shrugs- 315x10, 315x10, 315x10
    ::superset:: db shrugs- 120x12, 120x12, 120x12
    biceps - 10 sets
    ::warmup:: db curls- 25x15
    seated db curls- 45x8, 45x8
    ::superset:: cambered bar vertical preacher curls- 75x7, 75x7
    standing db hammer curls- 65x8, 65x8
    ::superset:: concentration curls- 35x8, 35x8
    hammerstrength preacher curl- 115x8, 115x8
    forearms - 4 sets
    reverse db wrist curls- 20x15, 20x15
    ::superset:: db wrist curls- 20x15, 20x15


    :::the cardio:::



    :::the thoughts:::
    Feeling ok today. Would be feeling better had I carb loaded, but it's all good. I start that next week with the new regimen. First time under a barbell in a good long time, felt good to throw up the 295. If I continued training with the barbell I could get up to 350 in no time.. but I like the dumbbells better so I'm going to stick with those for now. In about 12 weeks I'll run a 6 week cycle with just the barbells. Hopefully by then my wrist will be feeling better. I have to wrap it on all pushin exercises or else it hurts like a mother****er. Oh well..

    I'm out for now, I'll update the rest of todays eatings later.
    Last edited by JSully; 04-05-2008 at 01:45 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  9. #34
    Senior Member Sidior's Avatar
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    I like your diet plan. Very specific.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  10. #35
    Banned bjohnso's Avatar
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    Damn dude, you have a ton of volume.

  11. #36
    LittleJake JSully's Avatar
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    sid- thanks, I get pretty specific when it comes to dieting, otherwise I just blow up and get enormous. lol..

    bjohnso- eh, it's really not THAT much if you think about it. I finished the workout in an hour and I was really taking my time. Normally it would take me about 45 minutes. The forearms and traps take almost no time at all.. The chest workout is over before I know it, the longest thing is the benching, then the alternate exercises come and my workout's finished. Biceps take only about 15minutes. Like I said, I drug ass in there today and finished in just under 60 minutes.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  12. #37
    Banned bjohnso's Avatar
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    That's pretty impressive, you must be a machine when you get in there.

  13. #38
    I wannabebig!
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    nice work little man

  14. #39
    LittleJake JSully's Avatar
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    4/6/08

    :::the diet:::
    blah.. approx 3500cals, same for/as yesterday..


    :::the workout:::
    back - 15 sets
    ::warmup:: pulldowns- 95x20, 110x15
    pullups- BWx7, BWx6
    cable low rows- 270x8, 270x8
    yates bb rows- 225x8, 275x8
    db bent over rows- 120x8, 120x8
    cable pullovers- 105x8, 105x8
    hammerstrength rows- 4pps x8, 4 1/4pps x6
    deadlifts- (warmup 135x8) 225x8 OH grip, 315x6 OH grip, 315x6 MIXED grip
    triceps - 10 sets
    ::warmup:: pushdowns- 120x20
    cable pushdowns- 200(stack)x10, 200x10
    ::superset:: single arm db oh tri ext- 40x8, 30x8 (better contraction)
    cambered bar skullcrushers- 75x8, 75x8
    ::superset:: reverse single arm cable pushdowns- 50x8, 50x8
    dip machine- 225x8, 225x8


    :::the cardio:::
    nope.. not enough time..


    :::the thoughts:::
    Very strong workout. Deadlifts could have been better, but I can't expect too much for my first serious DL session in MONTHS. I'll be pulling 405-495 again in no time, just gotta work on that grip strength now as I'm not using straps anymore. Strong db rows and hammerstrength rows. I'm off for engagement pictures with the honey. Fun stuff...
    Last edited by JSully; 04-06-2008 at 04:07 PM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  15. #40
    I wannabebig!
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    im sure you can pull 500+

  16. #41
    LittleJake JSully's Avatar
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    ryu- quite possibly.. I'll give it a go in 2-3 weeks..

    yesterday's blurbs::

    4/7/08

    :::the diet:::
    0715a- 3 eggs
    1100a- 2 scoops ON, 1 scoop CELLMASS
    0200p- subway:: 6" roasted chicken (double meat) on wheat w/ lettice, tomato & mayo
    0600p- 1 scoop ON, 2 scoops cytosport energy
    *gym:: cardio/delts/traps/legs/calves/forearms
    0830p- 3 scoops OPTICEN, 1 scoop CELLMASS
    0930p- 2 cups cottage cheese

    calorie breakdown - 251p / 235c / 63f - 2511cals


    :::the workout:::
    delts - 13 sets
    ::warmup:: db shoulder press- 50x20, db side raises- 20x15
    seated db shoulder press- 100x8, 110x8, 100x6
    db side raises- 45x8, 45x8, 50x8
    plate front raises- 45+25x6, 45+25x6
    db bent over rear delt raises- 45x8, 50x8
    cable upright rows- 180x8, 200(stack)x8
    seated db shoulder press (rt, left, both)- 60x8,8,8
    traps - 6 sets
    bb shrugs- 315x12, 315x12, 315x10
    ::superset:: db shrugs- 120x10, 120x10, 120x10
    legs - 14 sets
    ::warmup:: leg extension- 115x20, 115x15, lying leg curl- 80x15
    leg extension- 250x10, 180x8, 305(stack)x8
    lying leg curls- 125x10, 125x8, 125x8
    leg press- 6pps x8, 6pps x8
    ::superset:: front squats- 185x4, 185x6
    squats- 225x8, 225x8
    stiff leg deadlift- 225x8, 225x8
    calves - 6 sets
    seated calf raises- 3plates x12, 3plates x12, 3plates x12
    freemotion calf extensions- 200x12, 200x12, 200x12
    forearms - 4 sets
    reverse wrist curls- 20x15, 20x15
    wrist curls- 20x15, 20x15


    :::the cardio:::
    30 mins stairlliptical - interval training - lvl 9/18 - 480cals burned


    :::the thoughts:::
    Leg strength not back to where it should be, was having some minor hip issues on the leg press and front squat, felt weird. Legs are fried. Shoulder strength is improving nicely. I'm off to work.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #42
    LittleJake JSully's Avatar
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    yesterday's blurbs::

    4/8/08

    :::the diet:::
    0700a- 3 eggs
    1100a- 2 scoops ON, 1 scoop CELLMASS
    0200p- subway:: footlong roasted chicken breast on wheat, lettice, tomato, mayo, vinegar
    0630p- subway:: 6" roast chicken breast on wheat, lettice, tomato, mayo, vinegar
    0730p- dairyqueen:: cookie dough blizzard, xtra cookie dough

    calorie breakdown (prior to dairyqueen): 193p / 232c / 62f - 2258kcals


    :::the workout:::
    off day


    :::the cardio:::
    off day


    :::the thoughts:::
    All was well until the fiance suggested dairy queen. I haven't been there in quite a while, so screw it. I'll be eating nothing but bland food for the next 5 days during my depletion phase. Back to work.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  18. #43
    LittleJake JSully's Avatar
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    today's blurbs::

    4/9/08
    morning weight:: 262.4

    :::the diet:::
    0700a- 1 scoop ON, 10 fish oil caps
    1230p- 2 scoops ON
    *gym:: chest/traps/biceps/forearms
    0130p- 2 scoops ON
    0530p- 2 scoops ON, 2 cans tuna, 2tbsp mayo
    1030p- 2 cups cottage cheese

    calorie breakdown - 270p / 53c / 46f - 1706kcals


    :::the workout:::
    chest - 13 sets
    ::warmup:: db incline- 50x25
    db incline bench- 95x15, 95x15, 95x15
    ::superset:: db incline flyes- 45x15, 45x15, 45x15
    pec deck- 80x15, 95x15
    flat db bench- 90x12, 90x12 (barely)
    cable flyes- 60x15, 60x15
    hammerstrength incline bench (alternating arms)- 45x15(each arm)
    traps - 6 sets
    bb shrugs- 225x15, 225x15, 225x15
    ::superset:: single arm db shrugs- 80x12, 80x12, 80x12
    biceps - 10 sets
    ::warmup:: db curls- 20x20
    db curls- 35x12, 35x12
    bent over cambered bar concentration curls- 55x15, 55x15
    db hammer curls- 45x12, 45x12
    :superset:: db concentration curls- 25x15, 25x15
    hammerstrength preacher curls- 65x15, 75x15
    forearms - 4 sets
    reverse wrist curls- 20x15, 20x15
    wrist curls- 20x15, 20x15


    :::the cardio:::
    does the mosh pit count?


    :::the thoughts:::
    Good workout, I got there at about 1235p and left at 120p so that was a 45minute workout. I felt like a machine. My chest and biceps were trashed, not to mention my traps. It hurt to stand up and do my curls because my traps were crushed. Overall, excellent and I'm happy. 95lb dumbbells for sets of 15 on incline isn't too shabby.. I'd like to get that up to 110lb dumbbells and I'll be happy, should be in a couple more months. Strength is increasing on this diet as planned and I'm happy with that. Low cals till monday then starts the carb load. Hopefully I'll be able to fit in cardio tonight after the concert. By the way, I'm going to the "Taste of Chaos" tour with Avenged Sevenfold, Bullet for my Valentine and Atreyu. Should be pretty good. If its over at a reasonable time, I'll go hit up a 1/2 hour of cardio afterwards. I start my new security job tomorrow at 7p so it looks like it'll be another early workout for me since I won't have time between jobs. OK, back to work now.
    Last edited by JSully; 04-10-2008 at 09:06 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #44
    Senior Member Sidior's Avatar
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    Tons of volume in here. Staying on track.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  20. #45
    LittleJake JSully's Avatar
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    4/10/08
    morning weight- 260.4

    :::the diet:::
    0830a- 3 scoops ON
    1230p- 2 scoops ON
    *gym:: back/triceps
    0145p- 2 scoops ON
    0615p- 8oz turkey kielbasa, 2 cups sourkraut
    1050p- 2 cups cottage cheese, 10 fish oil caps

    calorie breakdown:: 252p / 54c / 66f - 1818kcals


    :::the workout:::
    back - 15 sets
    ::warmup:: pulldowns- 120x25
    pulldowns- 165x15, 180x12
    ::superset:: cable low rows- 180x12, 180x12
    bb yates rows- 225x12, 185x12
    db incline rows- 45x12, 45x15
    ::superset:: cable pullovers- 75x15, 75x15
    hammerstrength hi-row- 2 1/4pps x12, 2pps x15
    low back extension- BWx15, BWx15
    triceps - 10 sets
    ::warmup:: cable pushdowns- 100x20
    cable pushdowns- 180x15, 180x12
    ::superset:: single arm overhead tri ext- 25x12, 25x12
    cambered bar skullcrushers- 60x15, 60x15
    ::superset:: single arm cable reverse pushdowns- 30x15, 30x15
    seated dip machine- 15x15, 15x15


    :::the cardio:::
    no time, going from one job right to the other..


    :::the thoughts:::
    In the gym @ 1245p, out by 130p.. 45 minute workout.. Felt great, awesome back pump. Amazing tricep pump. (while they lasted... approx 5 minutes, lol) I'm starting to look "big" again. Weight is creeping down slowly which is good. Skipped calves today, not enough time.. I've gotta keep it quick since I'm going on my lunch hour. Definately had the heart pumping with very minimal rest between sets. Pulldowns felt great and I absolutely love the db incline rows.. Skullcrushers felt especially good too..

    Back to work.


    Diet still dialed in and coming along nicely!
    Last edited by JSully; 04-11-2008 at 08:59 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  21. #46
    LittleJake JSully's Avatar
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    4/11/08
    morning weight- 262

    :::the diet:::
    -now experimenting with IF-
    fasting period:: 18.25hrs

    0445p- 4 scoops ON, 10 fish oil caps
    *gym:: cardio/delts/traps/legs/forearms/calves
    0900p- 2 cups cottage cheese
    1115p- 4 scoops ON, 10 fish oil caps

    calorie breakdown:: 244p / 43c / 47f - 1571kcals


    :::the workout:::
    delts - 12 sets
    ::warmup:: smith shoulder press- 95x20, db side raises- 15x20, RC warmups
    smith shoulder press- 135x15, 185x12, 185x10.5
    ::superset:: db side raises- 30x15, 30x15, 30x15
    db front raises- 30x15, 30x15, 30x15
    ::superset:: bent over db rear delt raises- 30x15, 30x15, 30x15
    cable upright rows- 150x15, 150x12
    traps - 4 sets
    bb shrugs- 225x15, 225x15
    ::superset:: single arm db shrugs- 80x12, 80x12
    legs - 14 sets::warmup:: leg extension- 105x20, seated leg curl- 85x20
    leg extension- 205x15, 205x15, 205x15
    ::superset:: seated leg curl- 145x15, 145x15, 145x15
    speed front squats- 135x10, 135x10
    ::superset:: speed back squats- 135x10, 135x10
    leg press- 4pps x12, 4pps x12
    lying leg curl- 115x15, 115x15
    calves - 6 setssingle leg freemotion calf extension- 100x15, 100x15, 100x15
    seated calf raises- 3plates x15, 3plates x15, 3plates x15


    :::the cardio:::
    45 minutes steplliptical - interval training - lvl 7/14 - 665cals burned


    :::the thoughts:::
    IF went well, cravings weren't too bad. They got bad around 11a but I worked through it and waited until almost 5p. A good 18hour fast. I suspect it'll take a few days to really notice the benefits, I do feel leaner though. I'm certainly leaning up quite a bit from past weeks. This diet seems to be working well and my strenght is doing great. I'll put a progress pic up in a few days. People keep telling me my face is getting thin and my waist is trimming down, so that's good. The workout was rough. I forgot about one of the sets of shoulder presses towards the end of the shoulder workout, but it's not that big of a deal. The leg workout was brutal though. I began the entire workout (after cardio) at 715p and finished at 825p so this was about a 70minute workout. When I got home I threw up fish oil... yes.. fish oil. It was ****ing disgusting, but that's all I had left in my stomache since the protein shake from 4 hours previous to that had been digested. blah.. Leg workout went well, the front squat/back squat superset was wickid. My legs are totally fried today. That's it for now.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  22. #47
    LittleJake JSully's Avatar
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    today's blurbs::

    4/12/08
    morning weight- 258


    :::the diet:::
    **UJD + IF(on low cal days)**
    fasting period:: 19hrs
    0615p- 6 eggs, 3 slices ff cheese
    0715p- in-n-out burger:: double double w/cheese, protein style (no bun, wrapped in lettice), catchup instead of spread
    0945p- 4 scoops ON
    1145p- 3 scoops ON

    calorie breakdown:: 244p / 31c / 81f - 1829kcals


    :::the workout:::
    off day


    :::the cardio:::
    off day


    :::the thoughts:::
    Legs are sore as **** and I'm hungry all the time.. what's new? Today is an off day from the gym.. tomorrow's another off day, but I'll hit up cardio tomorrow. Diet is REALLY dialed in, might stop for a Double Double protein style (wrapped in lettice, no bun) at In&Out Burger later. Probably have my fats a bit high today, but not bad. Gotta treat myself every once in a while, even if I'm not breaking cals. haha..

    So.. you ask what is UJD + IF? IF, as we all know is the intermittant fasting which I am experimenting with on my low cal days. On my higher cal days, I want that constant flow of calories in my system due to the anabolic benefits of the carb load so I won't be utilizing the IF on higher cal days. I like it so far because IF simplifies things. I only have to be starving until 4ish and then I stay pretty satisfied with cals for the rest of the day... UJD.. yeah, that's what I'm calling my alteration of the UD2. Since it follows extremely FEW of the guidelines of UD2 (as was pointed out by many over at Lyle's forums), I've decided to name my version the Ultimate Jake Diet.. yeah bitches.. that's right. I have a diet named after myself.. So **** off and quit drinkin that hatorade!

    Last edited by JSully; 04-13-2008 at 05:11 AM.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  23. #48
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
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    4/13/08
    morning weight- 256


    :::the diet:::
    low cals + IF
    fasting period:: 16.5hrs

    *gym @ 1p:: cardio
    0400p- 8oz turkey kielbasa, 2 cups sourkraut, 2 scoops ON
    0730p- 4 scoops ON
    1030p- 1 scoop ON, 2 cups cottage cheese, 10 fish oil caps

    calorie breakdown:: 252p / 60c / 56f - 1752kcals


    :::the workout:::
    off day


    :::the cardio:::
    45 mins steplliptical - interval training - lvl 7/14 - 650cals burned


    :::the thoughts:::
    I feel great. IF isn't hurting as much as I thought. I'm definately more satisfied with the bigger meals later in the evening. I'm not looking that forward to the carb load because this 5 day period hasn't really been that rough on me.. or maybe I'm just getting used to it. I'm more looking forward for the workout in the morning, then I begin the carbs afterwards. I'm boiling up the noodles right now for my pasta... yum. Cardio was definately rough without the energy from food, but I made it though.. Nothing else really to chat about.. off to bed once this is finished cooking.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  24. #49
    Senior Member Sidior's Avatar
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    I may look into UJD if I get lean enough lol.
    PRs: 655/525/645 = 1825 Total
    Meet PRs: Bench Only 525

    Deadlifts bring people together. It's a fact. - Chris Rodgers

  25. #50
    LittleJake JSully's Avatar
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    sid- I would suggest looking into UJD to BECOME lean enough! Dude, its working fantasticly.. you're right around my size to so you wouldn't have to change much at all.. if you ever decide to go for it, either shoot me an email or PM me and I'll answer any questions.

    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

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