The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 10 of 10

Thread: JPPSharks log

  1. #1
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28

    JPPSharks log

    Hey checkin in, logged for like a week on this site before back in the day before training got serious and consistent. Have been keeping a log on another site for a year or so but it has no traffic anymore so I wanted to move somewhere where people actually log in.

    Did a several months of linear progression and spent the last 12 weeks working off percentages for the main lifts on a 5 day split with one or two high volume assistance exercises. Right now I'm going off of a rep based setup from over at lift-run-bang -

    As of last week maxing out which ended up being two singles each lift but I was too gassed to load up for more -

    6'0 180lbs
    Squat - two singles at 270lb
    Bench - two singles at 245lb
    Deadlift - two singles at 370lb
    Press - three singles at 145lb

    starting today

    1/31 Upper #1
    Incline Bench - 80 x 5 , 100 x 4 , 120 x 3 , 150 x 2 , 170 x 1 , 155 x 11 , 7
    Chins -15lb x 5 , +17lb x 4 , +20lb x 3 , +25lb x 2 , +30 x 1 , BW+25lb x 11 , 5
    BTN Press - 3 x 20 @ 45lb
    Last edited by JPPShark; 02-06-2013 at 08:18 PM.

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/1 Small day

    Thick bar curls - 5 x 20 @ 22lbs
    OH tri extensions - 5 x 20 @ 20lb db
    Ab wheel rollouts - 4 x 8 from knees

  4. #3
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/2 Lower #1

    Calves - 3 x 15 standing @ BW
    Squat - 110 x 5 , 135 x 4 , 165 x 3 , 200 x 2 , 230 x 1 , 205 x 13 , 6
    TRX Leg curl - 3 x 20
    Split squats - 23 , 15 , 10 @ bw for 48 total aiming for 50+ before adding weight

    Killer leg workout, haven't had an actual pump in my legs in a long time, quads were super blown up from split squats so I think I need to extend back leg further back and work on aiming the knee down and back instead of just straight down.
    Last edited by JPPShark; 02-03-2013 at 06:25 PM.

  5. #4
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/3 Small day - delts

    Front raises - 5 x 20 @ 10lb plate
    Rear raises - 5 x 20 @ 5lb dbs
    Ab wheel - 6 x 5 from knees

    Short rest, good pump

  6. #5
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/4 Upper #2
    Decline Bench - 100 x 5 , 125 x 4 , 150 x 3 , 185 x 2 , 210 x 1 , 185 x 13 , 7
    DB Row - 22 , 12 , 8 @ 60lb db - 42 rep total
    BTN Press - 22 , 14 , 12 @ 55lb - 48 rep total

    Got a killer pump today, know this is going to pack some mass on since diet is on point right now.

    row and press were done 350 method - which in short is 3 sets about a minute or so between going to failure and aiming for 50 reps total before increasing weight. More or less high rep goal rest pause.

  7. #6
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/6 Upper

    Bench - 100 x 5 , 122.5 x 4 , 145 x 3 , 170 x 2 , 182.5 x 1 , 190 x 1 , 205 x 1 150lb x 20
    Incline bench - 155lb x 5 , 115lb x 10
    BB T-Bar rows - +50lb x 20
    Chins - +15 x 5 , +17.5 x 4 , +20 x 3 , +25 x 2 , +30 x 1 , BW+35lb x 4 , BW x 12

    Jacked up, today was supposed to be a lower day but I read my journal wrong and thought I had already done lower. Oh well kicked ass anyway

  8. #7
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/7 lower

    Squat - 115 x 5 , 135 x 4 , 155 x 3 , 170 x 2 , 180 x 1 , 190 x 1 , 200 x 1
    Front squat - 75 x 5 , 95 x 4 , 110 x 3 , 135 x 2 , 160 x 1 , 135lbs x 13 , 7
    BB Hack squat - 25 , 15 , 11 @ 115lb - 51 rep total move up next time
    TRX leg extensions - 100 reps ..... more like 50,20,20,10

    Kick ass quad emphasis, day 1 officially since I spent last few workouts trying out the mini rest pause 50% sets and the 350 sets also trying some moves at home I've never utilized. Should be a sweet 9 week or so run of easy reps slightly progressed on main lifts and gnar rest pause/50 goal or 100 rep sets on accessory moves.
    Last edited by JPPShark; 02-08-2013 at 10:52 PM.

  9. #8
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    Got sick, took a few days to get organized.

    2/12 Chest and legs

    Incline bench - 155 x 5 , 115 x 12
    Close grip bench - 145 x 10 , 135 x 10
    A1. RDLs - 95lb x 20
    A2. TRX leg curl - 20 reps
    A3. Squat - 185 x 12 (wide, big sit)

    2/13 Back, Shoulders, tri , bi

    Chins - 2 sets amrap -16 , 5 @ BW
    DB Pullover - 12 , 12 @ 40lb
    Bent row w/ curl grip - 10 , 10 @ 95lb
    A1. lateral raises - 20lb x 7 , 10lb x 12
    A2. DB Press - 40lb x 12 , 40lb x 7
    Hammer curl - 20 x 10 , 10
    OH extensions(two hands one db) - 40 x 12 , 40 x 12
    Rollbacks - 20lb dbs x 10 , 10
    Ab wheel - 2 x 10 from knees

    2/15 Chest and legs


    DB Incline - 2 x 10 @ 60lbs
    DB Fly - 30 x 12 , 20s x 12
    Deadlift - 315 x 5 , 295 x 5
    Oly style squat - 135 x 15
    Ab wheel - 2 x 11 from knees

    2/16 Back , shoulders , bi , tri

    Chins to navel - 2 sets amrap - 8 , 5 @ BW
    TRX inverted row 2 x amrap - 15 , 9
    Rear raises - 20 x 12 , 15 x 12
    Press behind the neck - 85 x 10 , 75 x 10
    Incline db curl - 10 , 10 @ 20lb
    Reverse grip bench - 135 x 10 , 115 x 10

  10. #9
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/18 Chest and legs

    Incline Bench - 175 x 5 , 120 x 12
    Close grip bench - 155 x 10 , 10
    A1. RDLs - 115 x 20 , 115 x 20
    A2. TRX Leg curl - 23 reps , 13 reps
    A3. Squat - 190 x 12 , 135 x 12

    Went for a second round on the giant set, almost threw up.

    Speaking of which bought a prowler, threw two 45s on it and pushed it about 4 houses down the block and back on the low handles.....then after I put it away I went inside and threw up...fuark

    2/20 - Back , shoulders , bi , tri

    Chins - 18 , 7
    DB Pullover - 12 , 12 @ 50lb db
    Bent over row(curl grip) - 115 x 10 , 105 x 10
    A1. Laterals - 12.5 x 12 , 10 x 12
    A2. DB Press - 42.5 x 11 , 30 x 12
    Hammer curl - 30 x 10 , 25 x 10
    OH ext - 50 x 12 , 60 x 12
    DB Rollbacks - 30 x 12 , 25 x 12

    Got three moles removed, one on my stomach was frozen and is a huge blister so no abs for a week or so.

  11. #10
    Wannabebig Member
    Join Date
    Dec 2011
    Posts
    28
    2/23 chest and leg

    DB Incline - 65 x 10 , 60 x 10
    DB Fly - 30 x 12 , 25 x 12
    Deadlift - 320 x 5 , 300 x 5
    Oly squat - 140 x 15

    2/24 back
    Chin to navel - 9 , 5 @ bw
    TRX inverted row - 18 , 9 @ bw
    Bent laterals - 12 , 10 @ 20lbs
    BTN Press - 95 x 10 , 85 x 10
    Incline db curl - 30 x 10 , 20 x 10
    Reverse grip bench - 140 x 10 , 135 x 10

    2/28 Back

    Concentration curl - 20lb x 13
    EZ Curl - 50lb x 12 , 35lb x 12
    Yates row - 165 x 8 , 135 x 10
    Rack pull - 365 x 12
    Neck harness - 4 x 25 @ 5lb

    3/2 Chest
    Fly - 20lb x 15
    Decline bench - 205 x 6 , 185 x 7
    Laterals - 15 x 15
    DB Press - 45lb x 8 , 35 x 12
    Reverse grip bench - 145 x 13 , 140 x 10
    Neck harness - 4 x 25 @ 7.5lb

    3/4 Legs


    seated calf raise - 15 , 15 @ 135 (home version - bar on a pad on top of my legs while seated on bench and toes on a plate)
    RDLs - 205 x 8 , 185 x 10
    Squat - 185 x 15
    Neck - 4 x 25 @ 10lbs

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •