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Thread: The Epic Tale of Jed, Conquerer of Iron!

  1. #4476
    Conqueror of Iron jed2009's Avatar
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    1.25 mile run (outside) @ ~ 13:00
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  2. #4477
    mrelwooddowd Patz's Avatar
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    Annnnd he's back. Glad to see it.
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    http://http://www.wannabebig.com/for...83#post1766083

  3. #4478
    Conqueror of Iron jed2009's Avatar
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    Hopefully for good. Not doing much heavy lifting though but will get into some chest/bicep/back isolation.

    Outside run, 1.5 miles @ 13:38
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  4. #4479
    Conqueror of Iron jed2009's Avatar
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    Outside run, 1.5 miles @ 12:55. Knocked 40 seconds off yesterdays time!
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  5. #4480
    Conqueror of Iron jed2009's Avatar
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    Outside run, 2.0 miles @ 18:35...
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  6. #4481
    mrelwooddowd Patz's Avatar
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    Doin well. Keep it up.

    Do you have an injury?
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  7. #4482
    Conqueror of Iron jed2009's Avatar
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    Thanks man. Just my elbows is all. Trying to see if I can manage a decent physique and strength by just doing isolation stuff. I have more than enough practical strength these days so I just want to keep looking good and fit by running/cardio. Still training for police tests though so I need to stay under 12:51 1.5 mile.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  8. #4483
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by jed2009 View Post
    Still training for police tests though so I need to stay under 12:51 1.5 mile.
    Good luck with that, was wondering where you were with the career plan.

  9. #4484
    mrelwooddowd Patz's Avatar
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    Gotcha..well keep posting it up. It helps keep you on-task.
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  10. #4485
    Conqueror of Iron jed2009's Avatar
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    Todays workout...

    Seated bicep curls
    15's x10
    15's x10
    15's x10
    15's x10
    15's x10

    Alternated w/ Chins
    x5
    x4
    x3
    x2
    x1
    = 15

    Seated Cable Rows
    80x15
    80x15
    80x15

    Rowing:
    15:00... 3510 meters. This was pretty awesome. Avg 500 was about 2:10

    Situps
    x40
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  11. #4486
    mrelwooddowd Patz's Avatar
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    I have a love/hate relationship with rowing. make sure your form is correct though. Most people do it wrong.

    Do a 500m time. Then come back and tell everyone how you vomited..lol
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  12. #4487
    Conqueror of Iron jed2009's Avatar
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    I did a 500m back when you suggested it. It did suck. But I'm working on endurance for that 1.5 mile run. I think my form is pretty decent. I make sure an use those quads before engaging most of the arm and back pull which I think a lot of people don't. "I watched a video on it", so I am pro, right?
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  13. #4488
    mrelwooddowd Patz's Avatar
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    Yeah a video is practically a certification..lol

    Just gotta make sure you pass the handle across the knees a split second before you bend them.
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  14. #4489
    Conqueror of Iron jed2009's Avatar
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    DB Press
    10x35
    10x35
    10x35
    10x35
    10x35

    Cable Rope Tri Pushdowns
    10x90
    10x110
    10x90
    10x90
    10x90

    DB Flyes
    10x20's
    10x15's
    10x15's

    Pushups
    x6
    x6
    x6

    Crunches
    x20
    x20
    x20

    Reverse Crunches
    x10
    x10
    x10

    Tready Run: 1 mile @ 8:10
    Last edited by jed2009; 01-28-2013 at 09:46 PM.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  15. #4490
    Conqueror of Iron jed2009's Avatar
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    Also worked out the other day, some lifting and did some biking. Around 15 minutes and 4.00 miles at ~10 resistance.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  16. #4491
    Conqueror of Iron jed2009's Avatar
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    Good workout today... Last few sets of chins were brutal.

    Neutral Chins
    x5
    x5
    x4 +1 negative
    x3 +2 negatives
    x5 negatives
    = 17 (+8)

    Seated Cable Rows
    110x10
    110x10
    110x10
    110x10
    110x10

    Kroc Rows
    40 lb x20 each arm

    Lat Pulldowns
    70x10
    50x12
    50x12
    50x12

    Situps
    x15
    x15
    x15
    x15
    = 60

    Stationary Bike
    6 miles, 19 mins, ~90 RPM and level 8-12 scaling up.

    Good stuff today... Back felt like it was going to explode on the last two sets of chins, especially the negatives. Tried to hold each for 3 seconds but dropped pretty quickly on most of them. Triceps are still toasted from those rope pushdowns and all the tri/chest work from Monday. It's a good feeling to have that DOMS like the good old days. Need to be careful with the elbows though, they are both hurting already -_-
    Last edited by jed2009; 01-30-2013 at 04:20 PM.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  17. #4492
    Senior Member Invain's Avatar
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    Try different angles for triceps work and find which position feels the best on your elbows. I get a little tendinitis in my tris anytime I do an extension type movement, but something like a pushdown feels fine.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  18. #4493
    mrelwooddowd Patz's Avatar
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    Nice to see you conquering some iron!
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  19. #4494
    Conqueror of Iron jed2009's Avatar
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    Vain - The rope cable pushdowns probably feel best. OH DB extensions hurt and so do skullcrushers with an EZ curl. I'll try to move the angles around.

    Thanks MREL. Hope you're doing good in your endeavours.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  20. #4495
    Conqueror of Iron jed2009's Avatar
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    Workout today was good.

    DB Press
    45x8
    45x8
    45x8

    Chins
    x5
    x5
    x3 +2 negatives

    Cable Row
    130x6
    130x6
    130x6

    DB Pushups
    x10
    x10
    x10

    Hanging Knee Raise
    x6
    x6
    x6

    Situps
    x15
    x15
    x15

    Stationary Bike
    5 miles @ 16:00 ~95. Levels 8 to 11.

    Felt good today. Going to start with a "full body" (AKA all upper parts) instead of a chest/tris, back/bis split. Knocking down the reps a bit as well and starting to move more towards getting some strength and size back. Although not much BB work, I think the DB work will suffice for quite some time. I've got a lot of room to catch up, lol. Plus I've got to keep my cardio high which doesn't allow me to go so hard in the lifting.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  21. #4496
    Senior Member Invain's Avatar
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    Strength = Win
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  22. #4497
    Conqueror of Iron jed2009's Avatar
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    Yes sir...

    Tready Run
    1.5 miles @ 13:15... 6.6 > 7.0 > 8.0 last quarter mile
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  23. #4498
    WBB Team Captain Coke's Avatar
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    All is well with the conditioning, that's some fine running...solid upper body training too.

  24. #4499
    Conqueror of Iron jed2009's Avatar
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    Thanks Coke.

    Todays workout...

    DB Incline
    45x8
    45x8
    45x8

    Kroc Rows
    50x15
    50x15
    50x15

    Dips
    x8
    x8
    x7 +1 after rest

    Machine Assisted Chins
    50lb x5
    60x5
    70x5

    Lowback Extension Machine
    150x8
    150x8
    150x8

    Decline Situps
    x10
    x10
    x10

    Seated Stationary Bike
    Lvl 10, 2 miles @ 7:05
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  25. #4500
    Conqueror of Iron jed2009's Avatar
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    Tready run
    1.75 miles @ 15:45. 6.6 > 7.0 > 8.0
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

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