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Thread: JHolmes' journal

  1. #1
    fitness celebrity JHolmes145's Avatar
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    JHolmes' journal

    aight this is my first journal.now that summer is ending im gonna try to put on alota mass now thru the spring and then summer i take it easy.right now im 170lbs at prolly 7%-10%???bf and im 6' tal, my goals for spring is to be 200 w/ same proportion in in lb-lb strength.im gonna start supplementing next week so im stocked now.heres my game plan for supplements.

    monday-start cell tech & carb xcellerator pre work out
    n-large2 post work out before bed
    in 2 weeks-start ZMA and 1-test 6 week and continue
    use of other supples

    my diet-im a freak as in my metabolism is 2 fast for its own good.
    1 thing i changed is i switched from whole milk which i been drinkin for the last 2 yrs to 2%.my diet is as follows
    lunch-usually carry out(whoppers pizzas etc never fries,soda if thats all thats available.)
    dinner-whateva my mom makes(usually meet w/ rice i drink alota milk w/ dinner)
    pre work out-cell tech and carb xcell
    post work out-cell tech and n-large shake
    late night snack-chicken or pizza w/ tea or milk
    before sleep meal-n-large2 shake
    Last edited by JHolmes145; 08-24-2002 at 12:01 AM.

  2. #2
    fitness celebrity JHolmes145's Avatar
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    my split

    monday-chest calves
    tues bi's and traps abs
    weds-wheels calves
    thrus-tris shoulders abs
    fri- back calves

    i know i got calves and abs everyother day but i usually only hit them twice each a week and when i do,it's jus 100 crunches post work out of 3 sets of seated raises so its not 2 much.im scheming on changing my split soon suggestions welcome, but i got other works outs i wrote 2.

    if u wanna see what i look like u can look me up as JHolmes on www.facethejury.com its down now so i cant post a link but some freak also stole my pics and u can look at him posin as me if u want here

    http://www.ratemybody.com/profile.asp?id=Body_Of_Steel


    plz dont flame me cuz i didnt make that account and have no control of what it sez

  3. #3
    fitness celebrity JHolmes145's Avatar
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    did chest today due to complications w/ work schedule.

    bench pyramid
    135*8
    185*6
    205*4
    185*6
    135*8

    seated calf raise 3 stes

    pec deck 2*10
    incline machine 1*10

    diet today
    whopper w/ cheese w/ a gatorade
    cajun bourban chicken
    carb xcell
    n-large 2 shake
    whopper w/ cheese w/ tea
    n-large 2 shake

  4. #4
    fitness celebrity JHolmes145's Avatar
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    didnt lift today heres what i ate

    carb xcell
    whopper jr
    half slab ribs w/ fries and milk
    ice cream cone,6peice nugget, and pop
    whopper w/ cheese and gatorade
    n-large2 shake

  5. #5
    fitness celebrity JHolmes145's Avatar
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    had today off heres what i ate

    carb xcell
    can of pop
    6 peice chicken mcnugget meal,some fries and pop
    beef jerky and tea
    1/2 pizza and tea
    n-large2 shake

  6. #6
    fitness celebrity JHolmes145's Avatar
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    heres my diet for today ill post my work out when i get done

    gatorade
    tea w/ bourban chicken
    slice of sbarro pizza w/ pop
    carb xcell & cell tech
    cell tech
    slice of sbarro and milk
    n-large 2 shake
    Last edited by JHolmes145; 08-27-2002 at 01:39 AM.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  7. #7
    fitness celebrity JHolmes145's Avatar
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    ok heres my work out for chest today
    my partner didnt show so i changed it on the spot
    and after lifting i drank my cell tech and puked but
    before i puked i weighed in ay 173 so theres progress!

    chest work out
    dbell press 60*10,80*8,90*4
    cable crossover over hand 60*10,70*10
    underhand crossover 60*10
    hammer strength chest press 2 plates*10
    pec deck 165*10


    and heres a pic of my pecs(notice the cross cut striation)
    Attached Images Attached Images
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  8. #8
    *the ONE the ONLY* BennettBoy's Avatar
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    Looks like somebody likes McDonald's LOL.

    Good luck with your journal.
    peace-

    Craig

  9. #9
    Journalist galileo's Avatar
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    You have a hella good metabolism. If I had your diet I'd be a big chunk of lard.

  10. #10
    Mike Henley MonStar's Avatar
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    Damn JH nice physique man!! Seriously nice ab cuts and everything like that. Really really looking good. I want to get my bodyfat% down to around what yours it. I am guessing around 8%?

    Again keep up the good work.

  11. #11
    fitness celebrity JHolmes145's Avatar
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    thx 4 the encouragement,yea i do have a fast food vice,I also saw monstar has a similiar diet idea 2.i used 2 eat clean all thru highschool and it kept me really lean,4 some reason my body has a hard time bulkin.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  12. #12
    fitness celebrity JHolmes145's Avatar
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    ok heres what i ate today

    boneless rib sandwich and tea
    celltech
    2 mcd's cheeseburgers plain w/ carb xcell
    cell tech & n-large 2
    chicken nuggets w/ pop
    gatorade
    n-large2
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  13. #13
    fitness celebrity JHolmes145's Avatar
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    bi's and traps routine

    BICEPS(ill post a bicep pic therye 15.25 pumped)
    -alternate standing dbell curl w/ 40's 10 times each arm
    -standing ez bar curls w/ 35 lb plates*10
    -standing ez bar curls w/ 25 lb plates*10
    -seated ez bar preacher w/ 25 lb plates*10
    -seated ez bar preacher w/ 20 lb plates*10
    -concentration curl w/ 30 lb dbell*10 each arm(kinda cheated)

    TRAPS
    65 lb dbell seated shrugs 2 sets of 10
    abs 40 crunches+40 side crunches(20 each side)
    Attached Images Attached Images
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  14. #14
    fitness celebrity JHolmes145's Avatar
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    ok heres my ftj shiznit i meant 2 post b4 if u wanna see more pix



    http://www.facethejury.com/profile.a...r_name=JHolmes
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  15. #15
    Mike Henley MonStar's Avatar
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    Re: bi's and traps routine

    Originally posted by JHolmes145
    BICEPS(ill post a bicep pic therye 15.25 pumped)
    -alternate standing dbell curl w/ 40's 10 times each arm
    -standing ez bar curls w/ 35 lb plates*10
    -standing ez bar curls w/ 25 lb plates*10
    -seated ez bar preacher w/ 25 lb plates*10
    -seated ez bar preacher w/ 20 lb plates*10
    -concentration curl w/ 30 lb dbell*10 each arm(kinda cheated)
    Jeez.

    Thats a lot of volume for your biceps man. I guess just a total of 6 sets so its not horrible but why so many different exercises for just your biceps? Why are training them by themselves, etc.?

    Guess its working for you though huh?

  16. #16
    fitness celebrity JHolmes145's Avatar
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    yea i usually go 6 sets but less reps like 6-8. then like i did ez bar twice and the first set is heavy and the other set is jus focusing on good form, but next week i wont do a 60 rep routine.i think it jus looks like alot cuz i wrote each set out cuz i like 2 have alota details on what i did.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  17. #17
    Explosive Mofo Blitzforce's Avatar
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    Nice bodyfat levels. Something we all aspire to I guess.

    I'd rather have your problems where you can't bulk but can stay lean all yeah round

  18. #18
    fitness celebrity JHolmes145's Avatar
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    yea its great.its ironic how i took what i thought was my biggest weakness and made it my best weapon.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  19. #19
    fitness celebrity JHolmes145's Avatar
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    ok heres my diet for today,i felt so bloated it sucked so i cut back a meal

    9 peice nugget w/ alota milk
    carb xcell & celltech
    cell tech and n-large
    1/2 pizza w/ tea
    n-large 2 shake


    i did wheelz today heres what i did(i took it really easy today,
    i hate wheels)
    squat 225 3*10
    2 sets of 10 leg extension
    3 sets of 10 hamstring curl

    2 sets of seated calf raise

    heres a pic of my quads(abs too)theyre around 23-24, i think theyre my worse muscle, but if i shaved my legs i might have definition.all these pics are from before i tanned so i look alil white.
    Attached Images Attached Images
    Last edited by JHolmes145; 08-29-2002 at 12:40 AM.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  20. #20
    *the ONE the ONLY* BennettBoy's Avatar
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    If you got 23-24 inch quads at 170....I wouldn't say they are your worst bodypart at all. In fact, that's pretty dang good for 6'0" 170.
    peace-

    Craig

  21. #21
    Journalist galileo's Avatar
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    I see the girl in your facethejury thing that has the UofI shirt. Do you go there? I used to live in Bloomington.

  22. #22
    fitness celebrity JHolmes145's Avatar
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    Originally posted by BennettBoy
    If you got 23-24 inch quads at 170....I wouldn't say they are your worst bodypart at all. In fact, that's pretty dang good for 6'0" 170.
    theyre not bad its jus that i myself suck at squatting, its jus a huge process. i jus started squatting this year my first yr I neglected wheels and decided to this yr(being my second goin into my third now)i dont really seeing myself ever wanting to attempt in the 300's it jus doesnt feel comfortable on my back
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  23. #23
    fitness celebrity JHolmes145's Avatar
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    Originally posted by galileo
    I see the girl in your facethejury thing that has the UofI shirt. Do you go there? I used to live in Bloomington.
    thats a freind of mine who lives in champaign, I myself live in Park Ridge and go 2 community college 4 now. but ive been all over illi i was in carbondale for a year, not sure where ill end up later.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  24. #24
    fitness celebrity JHolmes145's Avatar
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    ok heres my diet for today

    1/4 sausage pizza and pop
    cell tech
    pop & rice crispie treat(i had the munchines)
    dbl cheeseburger and 3 mcnuggets w/ milk
    carb xcell
    cell tech and carb xcell
    6 mcnuggets and tea
    n-large shake
    Last edited by JHolmes145; 08-29-2002 at 11:44 PM.
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

  25. #25
    fitness celebrity JHolmes145's Avatar
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    heres my work out today
    tris and shoulder

    ok i started off doin a combination of side lateral raise to front*15

    then i did 10 dips
    rope cable pulldowns 150*10
    skullknocker W/ ez bar w/ 25 plates *10
    skullknocker way behind my head w/ ez bar and 35's*10
    incline skullknocker deep behind my head w/ ez bar and 25's*10

    then i did a nautilous shoulder press pyramid
    60*2
    70*2
    80*2
    90*2
    100*2
    90*2
    80*2
    70*2
    60*4
    *i do this lift w/ my partner who changes the pin.no breaks!

    heres a pic of my tris and shoulders
    Attached Images Attached Images
    to sculpt you must first have concrete
    You are only as stong as your weakest joint

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