Joeys Road to get Swole.

[joeyp978]

Startin up a journal I guess.

Stats


Age: 17 (as of Jan. 6)

Weight: 175 (according to accurate home scale, me thinks water weight)

BF%: prlly 14-15 :( Gonna Clean Bulk

Height: 5'11ish?


My Workouts Will go

Chest

Back

Shoulder

Legs

Bi/Tri (If I have the extra day)

I will incorporate off days as I feel. (I don't designate days because some days I go to a friends and don't workout so I try to save a day or maybe two for those days.


Supps

Animal Pak
Syntha 6
On 100% Whey
GreenMag/GreenBulge/SizeOn
XTend
(Tried to make supp colors same as their container color but the Animal Pak yellow was too bright and doesnt show good on here lol)

Don't Know my One Rep Max's I'll get the Within the upcoming weeks though I don't care much for them (Not very strong though)


Will get some Pics when I can get some half decent lighting. I got nothing to brag about anyways lel.


Goal

180lbs./10%BF

(Will further goal from there)


Hope this works out good guys.

[joeyp978]

Two Back Pics, The lighting is complete crap so it makes me look worse than I am, but it is something at least. Will get much better pics in the upcoming weeks where i can geta t least decent lighting.

Oh yeah, The fact that I don't know how to pose and my left lat is awkward when i flex (because im an idiot) and I wasn't flexing my bi's as you can see with the retarded hand thing just spreading them. anyways ill shut up now.






























http://i183.photobucket.com/albums/x178/joeyp978/backspread.jpg






http://i183.photobucket.com/albums/x178/joeyp978/backbi.jpg

[Davidthefat]

FIRST...Good Luck

[joeyp978]

TY David sir.



Going to gym in a bit will post Back results

[IRockNikes]

good luck.

[joeyp978]

good luck.

ty sir

[joeyp978]

Back Day

Lat Pull

150x10 (Warmup)
190x10
210x10
210x8

Seated Cable Row

60x10 (Warmup)
90x10
100x10
100x10 (I normally get 110/120 maybe I was a little off today?)

DB Rows

45x10 (Kinda warmup I guess?)
55x10
55x10
DB Rows are a weakpoint like all other dumbell excersizes were, I'll get that up in a few weeks just gotta get used to them.

Seated 2 Arm Row

50x10 (Warmup)
90x10
100x10
120x10






Side Notes

Today was a wierd back day, I Normally have Deadlift and T-bar Rows in their but I wasn't thinking, I think I was too pissed at the fact that I could not find my straps.

I realized half way through the workout I didn't dead and thought it was too late to do deads at the end of a workout since it takes so much out of me.

First day using the SizeOn, Mixed it with my XTend like a Gaspari repped told me and it tasted DELICIOUS.

Was going to do some cardio afterwards, didn't properly stretch, my calfs were freakin out and ended that idea about 5 minutes in. But I rode my bike to the gym today (10 minutes to, 10 minutes back) though it's not much, it's something, going to aim for 15/20 min of cardio at the end of most workouts..

Also saw a friend who graduated and moved to NY back at the gym, used to be pretty big, kinda leaned out and got a little skinnier, anyways, he saw me and was like "Dang Joe you got big as hell" lol, that made me feel good lol, I look alot bigger in shirts than I did a year ago though, no brag lol.




Overall

Wierd Workout, not my normal back routine, hoping for it to be better next back workout, looking forward to Deads.

[7399martyn]

why not lose the straps? doing deads RAW works your grip = more gains.
subbed btw.. im expecting reps.

[joeyp978]

I don't Strap deads, I do on Dumbell Rows and some other back excersizes, ill use em for shurgs too.


I'm not nearly up to the weight to even consider using straps for deads yet, Just started doing them not too long ago.


no reps for u sry

[Source2006]

Lat Pull 210x8? Damn, you strong brah

[joeyp978]

Lat Pull 210x8? Damn, you strong brah

It was a different machine, so it's not AS much as you probably think, ill do the cable pull down next time.

But my lat pull is strong for some reason.

Compared to everything else my back seems to be pretty strong.

EDIT**

will rep of recharge for showin up, thanks bro

[Marco90]

in.

btw, is that lat machine a double pulley?

[joeyp978]

Shoulders/Traps


DB Shoulder Press

30x10 (Warmup)
40x10
50x110
50x7 (Fail :()

Seated Cable Shoulder Press

45x10
60x10
70x10 (Lost form in last two reps)
60x10 (Keeping stricter form)



DB Side Lateral

20x10
20x10
20x10
20x10


DB Front Raises

20x16 (8 Each Arm)
20x16
20x16


Reverse Peck Deck

85x10
100x10
115x10 (Heavy Couldn't get full ROM)
100x10

Shrugs

Didn't record, was rushed by my dad, so I didn't do abs niether, probably hit some situps later.





Side Notes

I feel good about my strength progress, When I first started I couldn't put up 30 lbs. on a shoulder Dumbell Press, and I hit 50 today.

Didn't get to do abs but whatever.







Overall

Good workout today, was long but good. SizeOn/XTend tasted delicious once again, just wish I could have done abs.

[joeyp978]

I got legs today, hopefully it will be a good workout!

[joeyp978]

Leg Day

Squat

125x10 (ATG)
175x8 (Paralel from here on out)
195x7
175x8


Leg Extension

90x10
150x10
170x10
170x10


Seated Leg Curl

70x10
110x10
130x10 (Last rep and a half were weak)
120x10 (Went down to keep stricter form but last rep was still weak)


Leg Press
180x10
270x10
360x10
450x10





Side Notes

Squat isn't too impressive, hoping to get that up soon.

Was going to do calves/abs after the workout but after Leg days I'm usually too dead to walk out of the gym, so I'll hit that up tomorrow.

Kinda felt my mouth was very dry so I sucked down alot of water, workout could have been better if I wasn't so dry.








Overall

Overall a decent workout, the dryness of mouth didn't help, wasn't bad though. Gonna east some steak,broccolli, and pertoto nao.


I'm gonna do Bi's/Tri's tomorrow! If I forgot anything I'll add it later.

[joeyp978]

Makin, Today an off day, Will be doing Bi's/Tri's tomorrow.

[joeyp978]

Did Biceps and Triceps Yesterday, also played football on top of having sore as crap legs from doing some heavy squats the other day.


Left calf cramped up, that was fun, it was really wet and I tried to cut back, slipped and put awkward pressure on my leg, boom, tightened up, doesn't feel too bad now after stretching and stuff.


Making today my last off day for the this week, which happened to be the last day of my week, starting Chest tomorrow.


Tri's got hit hard yesterday on my arm day so I'm givin them a break before chest.

Gonna post tomorrow with my Chets log which I'm sure everyone was waiting for (The people who actually look lol) my chest is very weak in comparison to my other body though.





***Question***


My Dumbell Shoulder Press shouldn't be close to my Flat Dumbell Bench, correct?


Well mine goes as follows:

Dumbell Flat Bench: 60 (Each Hand)

Dumbell Shoulder Press: 50 (Each Hand)


Does this just mean my Chest is lagging in comparison to my other body parts?

[Vengeance10]

means your delts are stronger than your chest.


When i used DB's i used 55's for OH's and 85's for DBB.

[joeyp978]

means your delts are stronger than your chest.


When i used DB's i used 55's for OH's and 85's for DBB.

oh, ok, yeah, see the difference in your presses? lol, Im guessing my chest will catch up soon hopefully..


Thanks man will rep on recharge

[joeyp978]

horrible chest workout after feeling like crap the past couple days, im dissapointed, ill log back for tomorrow or the next day.

[Swoyer]

Dont get discouraged because of your bad chest day, next one will be much better! :)

[joeyp978]

Dont get discouraged because of your bad chest day, next one will be much better! :)

Thanks alot bro.

[joeyp978]

Back Day

Lat Pull
130x12
190x10
210x10
210x10


Deadlift
135x10
235x10
235x7


Dumbell Rows
50x10
60x10
60x10


Tbar Rows (Stupid awkward standing one)
1Platex10
1Plate+25x10
2Plates+15x10

Abs









Side Notes

Not sure on my deadlift form, was my third time, doing them, I think I kept my back fairly straight, about half way up my back your bend a little (Is this really bad? Answer plx!)

The Tbar Rows are retarded, They don't have the one where you kinda lay down, you stand awkwardly on this platform thing, idk its just retarded.







Overall

Overall, decent workout, alot better than how Chest went the other day. Tomorrow is my birthday party, if I have time before everyone comes over, I will be doing shoulders.


Please answer my deadlift question in the "Side Notes" Section. Thanks

[joeyp978]

Lower back/Traps are sore as crap, Im doing shoulders tomorrow, I think Ill skip traps and hit them after legs day, unless they arent sore tomorrow.

[joeyp978]

Didnt, log my freakign workout today, Im sorry to dissapoint the 2 people subbed lol.


I did shoulders today, and did about 20 minutes of cardio afterwards, which im going to start doing every/every other workout to 1, minimize fat gainz and 2, condition for volleyball which is starting up soon.

[joeyp978]

Leg Day

Leg Extension
90x12 (Warmup)
130x10
170x10
190x10

Leg Press (Some Wierd One)
2 Plates (Each Side)
3 Plates
4 Plates
4 Plates and a 25.

Leg Curls
70x12 (Warmup)
110x10
1(something)x10
130x10

Hack Squat
I forget, Im an idiot...

Abs









Side Notes

Didn't get to squat, people doing like 800 sets of 25 pounds... That made me mad.

The leg press I used was different, I can usually do 5 plates and a 25.

Didn't log again but I remembered most of my weight today.







Overall

Overall, a good workout, lifted pretty heavy besides the fact that I didn't get to squat everything went good.

Got Chest tomorrow, and I'm looking forward to it...

[PRMachine]

Subbed!

[joeyp978]

***Disclaimer*** My chest is the weakest in comparison to my other body parts... Lulz may be had due to my weakness.

Chest Day

Flat DB
40x10
55x10
55x10
55x10


Incline Bench
95x10
135x4 (Epic Failed, couldnt get rep up had to do some awkward movement and look like a weak douche face, good thing no one really saw me, or at least wasnt paying attention)
115x10
115x8


Decline Hammerstrength Machine
90x10
145x10
145x10
145x10


Pec Deck
100x10
130x10
145x10
145x10

Cardio


Abs









Side Notes

That Incline Bench was the 2nd time I have used a bench (For barbell) ever, and the last time I did it must have been months ago. Which was probably contributing to the fact that there was light weight on there and I was struggling (Besides the fact that my chest is weak as crap)

For Cardio and Abs I did this wierd thing.

I would walk half a lap, run 2, go do 30 situps, repeat for 25 minutes.






Overall

Decent workout, I felt a tad weak today, the 55's on my flat DB felt pretty heavy...

Hope to have a little better chest day next time.






BY THE WAY

I am going to be making my caloric intake a little lower, eating cleaner, and doing cardio for a few reasons.

1. I want to lean out a little bit.

2. Volleyball is starting up soon and I need to start running again plus I want to get my Ups... up...

So I guess you can consider it a clean bulk, I'm still eating above matinence.

[PRMachine]

Nice numbers man!
Looks like you could've went heavier on the flat DBs though

[joeyp978]

Nice numbers man!
Looks like you could've went heavier on the flat DBs though

Strong Sarcasm :P


lol Yeah, I can usually put up at least 60s, Idk the past two chest sessions have been weak.


Anyways, got Back tomorrow!

[rugby121]

How long have you been lifting seriously? Looks like working on strength abit more may benifit you more in the long run.

[joeyp978]

Seriously? A few months.


I was going to do strength training but I'm just gonna keep higher reps, the strength has come and is increases regularly.


Not so much chest but for Ex. My DB shoulder press started at 30, Im at 45/50 now.

and it hasnt been THAT long since I really started, Plus I recently took things even further, Im cleaning my diet up and I started upping the intensity/weight.

[Born2Grow]

Subbed!

We're pretty similiar in terms of strength and BW btw

[joeyp978]

Back Day

Lat Pull
130x10
190x10
210x10
210x10


HammerStrength Row Thingy
45(each arm)x10
45+25x10
45+25+10x10
45+25+10x10


DB Rows
50x10
60x10
60x10


Low Row (Cable)
80x10
100x10
110x10
120x7


Cardio


Abs









Side Notes
Didn't get to Dead today, too many people, once again, I usualy go earlier but today a bunch of crap came up.









Overall

Overall, a pretty good workout, cardio/abs after felt good.

[PRMachine]

Nice one arm rows Joey!

[rugby121]

Seriously? A few months.


I was going to do strength training but I'm just gonna keep higher reps, the strength has come and is increases regularly.


Not so much chest but for Ex. My DB shoulder press started at 30, Im at 45/50 now.

and it hasnt been THAT long since I really started, Plus I recently took things even further, Im cleaning my diet up and I started upping the intensity/weight.

Ok, i only asked because of your join date/stats are quite low (no bash), under 200 lb squat and under 300 lb deadlift isnt great for nearly 2 years.
Good luck.

[joeyp978]

oh, no rofl. I made this account LOOOONNNNGGGG before I even really started going to the gym.

Yeah, im still pretty weak, but in comparision to before, I am mad happy, gimme few months and it will get up alot, plus I just started deadlifting.


Yeah, I have only been really lifting for a few months...



I owe u negs :P

[rugby121]

Yea, I thought i had one from you in my cpu but the thread must have been deleted. Do it phaggot

[joeyp978]

on recharge!

[joeyp978]

Shoulders

DB Press
35x10
45x10
50x10
50x8


Shoulder Press Machine
70x10
90x10
110x10
110x8


DB side Lateral fly things
20lb DBx10
20lb DBx10
20lb DBx10
20lb DBx10



Front Raises
20lb DBx8 (Each Arm)
20lb DBx8 (Each Arm)
20lb DBx8 (Each Arm)



Reverse Pec Deck
85x10
100x10
115x10
115x8

Shrugs




HIIT









Side Notes

Worked out with my friend today, I gained alot more strength quicker than him, I am stronger than him, but he is a pretty skinny dude.

I used the shoulder press machine, because 1. I havent used it in a long time so i thought I would just throw it in there, and 2. I wanted to see how much i have inproved since I first used it...

When I first started I stuggled to put up 70... I was doing 110 today, I was happy.







Overall

Overall a great workout, wasn't tired, felt great.

Did HIIT over at my park, friend dropped me off, it went like this.

10 (Jump hold thingy) wide grip pullups
30 situps
20 pushups
jog for a minute or so
20 box jumps

I just kinda made it up, It was great though, got my heart RACING and it felt just like when I did crossfit, except I made mine less intense (Which I should'nt do and will make it harder/longer next time)

Tomorrow is Legs, but I may make it an off day, not sure yet.

[PRMachine]

Nice DB presses brah.
You don't do a whole lot for traps, why not?

[joeyp978]

Well, We have this shgrug thingy majig, that I use after my shoulder workout, it hits them hard, ill hit 4 sets.


I was thinking that I would do those and also add barbell shrug things.



Why what does your trap routine look like?

[EC_Muscle]

nice lat poses....im horrible with them, i cant seem to get the feel of em

[joeyp978]

LOL, my posing sucked, I can do it alot better now, it took a while but I am getting comfortable when posing them, I am doing them kinda right now...

Just keep doing them.


Ill update picutres in a few weeks.

[EC_Muscle]

LOL, my posing sucked, I can do it alot better now, it took a while but I am getting comfortable when posing them, I am doing them kinda right now...

Just keep doing them.


Ill update picutres in a few weeks.

thanks, drop a couple comments in my journal, I got some reviews and attempted to do a pose vid but it refuses to embed itself haha

[joeyp978]

Gotcha, will subb this afternoon

[Born2Grow]

Nice shoulder work bro...keep the volume high on DB presses and laterals...when it comes to shoulders, volume = more growth IMO

[joeyp978]

Ty Born.


Yeah, shoulders are smaller muscles, I was told to blast them with more reps too.

[joeyp978]

Legs

Squat
135x10 (Little lower than paralel but not quite atg)
185x10
205x8


Leg Press
2 Platesx10 (Each plate is 45)
3 Platesx10
4 Platesx10
5 Platesx10


Leg Extention
130x10
150x10
170x10
170x10


Seated Leg Curl
70x10
115x10
130x10
(Got cut short, dad came early)







Side Notes

Will finish posting when I get back from dinner lol.







Overall

[PRMachine]

Nice squats. Gunna max out any time soon?

[joeyp978]

Not sure, maybe if I have a good spotter lol.


Tomorrow is going to be an off day.




Oh yeah, I cheated today too, had crap load of ribs, lil bit of steak and outback steakhouse breadszzzz

[Born2Grow]

Not sure, maybe if I have a good spotter lol.


Tomorrow is going to be an off day.




Oh yeah, I cheated today too, had crap load of ribs, lil bit of steak and outback steakhouse breadszzzz

Sounds like some good cals...I hear the PR train comin!

[joeyp978]

lol yeah good cals, but could have eatin cleaner, im leanin up a tad remember, but its fine, carb up day I guess.


It was good as crap though, my diet has been suer scrict since i started the past few days anyways lol.


go here now.


http://forum.bodybuilding.com/showthread.php?p=275707851#post275707851

[joeyp978]

Did Arms today, not worth Posting, I will next workout.


Someone help me with a Forearm routine plz!





Also, I decided to snap a leg shot while doing tri's, the lighting was good so, and my legs are starting to grow! and Im getting a little more upper ab definition.


anyways, here is is.


oohh yeah, nevermind the lighting sucked because I blocked it all.... srs.... fail...







http://i183.photobucket.com/albums/x178/joeyp978/IMG_0222.jpg

[PRMachine]

Legs looking good, no homo.

For forearms?
Cable Forearm Curls
DB " "
BB " "

and same thing, but reversed, are things you can do

[joeyp978]

Legs looking good, no homo.

For forearms?
Cable Forearm Curls
DB " "
BB " "

and same thing, but reversed, are things you can do


Thank you.


I did behind the back barbell wrist curls which were good.


and I tried to do reverse wrist curls with DBs.



I put my wrist on my knee while sitting down and did it but it felt awkward and was really hard for my left hand, they prlly have to catch up.



When doing forarms, do you have to work both sides or do reg wrist curls do the whole forarm?

[PRMachine]

Thank you.


I did behind the back barbell wrist curls which were good.


and I tried to do reverse wrist curls with DBs.



I put my wrist on my knee while sitting down and did it but it felt awkward and was really hard for my left hand, they prlly have to catch up.



When doing forarms, do you have to work both sides or do reg wrist curls do the whole forarm?

For reverse DB forearm Curls ya gotta go alot lighter than you with regular DB forearm curls. Yeah, i work both sides, but the bottom part of your forearm is bigger, so needs more attention IMO.

[joeyp978]

I'll just work both, I was prlly doing too much on the reverse lol. That's why it was so hard/awkward

[Cyze]

How much are you eating? In my opinion, your diet is one of the most important things to achieve whatever your goal is. If you want to lose wait, you want to be sure you're eating less than maintenance. Opposite for gaining. Are you keeping track of calories?

Subbed btw

[joeyp978]

I am eating slightly over matinence, but am eating clean and doing a good amount of cardio.



I am kinda keeping track of cals.


Thanks for subbing.















BTW Today will be my off day but Im going to go over tot he park to do some cardio, Tomorrow will be chest.

[Quarantine]

sub'd
(and I don't suppose there's any chance of bringing back that original hand position is there?)

[joeyp978]

Thanks bro, will rep on recharge, and what do u mean about hand position wut?

[joeyp978]

New Back Lat spread, its alot better than the first one,. lighting is still the absolute worst but the posing is alot better.

But as you can see, I still can't get my left side right, it feels awkward, I will get it eventually just how I got this far, Ill just keep messing around with it.


Anyways here it is.



http://i183.photobucket.com/albums/x178/joeyp978/backlatspreadnew.jpg


the old one.



http://i183.photobucket.com/albums/x178/joeyp978/backspread.jpg




See how much posing has an impact on the way you look? haha. V shape looks so much better.



Anyways, gonna go do Chest in a lil bit.

[PRMachine]

Lat spread is looking good brah.
I found out how to do lat spread by watching people pose, i saw ronnie coleman i think squeeze his shoulder blades together with his thumbs between his lower back, then slowly go into the position and push lats out, that's how i do it.

[EC_Muscle]

New Back Lat spread, its alot better than the first one,. lighting is still the absolute worst but the posing is alot better.

But as you can see, I still can't get my left side right, it feels awkward, I will get it eventually just how I got this far, Ill just keep messing around with it.


Anyways here it is.



http://i183.photobucket.com/albums/x178/joeyp978/backlatspreadnew.jpg


the old one.



http://i183.photobucket.com/albums/x178/joeyp978/backspread.jpg




See how much posing has an impact on the way you look? haha. V shape looks so much better.



Anyways, gonna go do Chest in a lil bit.

ill practice my posing haha, maybe have a new vid up later. thanks for the positive comments !

[joeyp978]

Chest

Flat Bench
95x12
135x7
135x10 (Lol I can rep 1 plate, woohoo lol)
135x5
95x15


Incline DB
40x10
40x8
40x8
40x8


Decline Machine
30(each Arm)x10
40x10
50x10



Pec Deck
100x10
115x10
130x10
145x10



Cardio










Side Notes

I actually did flat bench today and put up 1 plate, I was happy lol, I never bench and the last time I did I struggled with 25's on each side (95lbs)

My incline/decline was VERY low and hard today, I think because of when I flat benched. and my tri's were having a hard time.

I think I know why my bench is so low in comparison to other things.

My tri's give in pretty easily, Is there anything I can do about this? My Tri's are holding me back big time (Im pretty sure its that, they give in way before my chest would)






Overall

Overall a pretty good workout besides incline/decline.

I could normally put up 45/50 without too much trouble on my incline, my tri's were just crappy today.

I'm happy I flat benched today, gave me a boost of confidence, kinda lol.


Back day tomorrow.!!!

[Quarantine]

Thanks bro, will rep on recharge, and what do u mean about hand position wut?

http://i183.photobucket.com/albums/x178/joeyp978/backbi.jpg
from a while ago
that was quite entertaining (although it might be because that is the kinda thing I would do without thinking about)

[PRMachine]

I thought i replied to this already?
I said nice workout, and why go so light on your benching? My max reps are 5.

[Born2Grow]

I thought i replied to this already?
I said nice workout, and why go so light on your benching? My max reps are 5.

This....I'm usually repping 3-5 and then one set of like 12 at the end

[thundadome]

going well!

sub'd.

[joeyp978]

What do you mean going light on
MY benching, as in why do I do lower weight more reps?


And thanks Dman, repped.



Btw, sorry I didn't get to post in your journals today, I was kinda busy

[PRMachine]

What do you mean going light on
MY benching, as in why do I do lower weight more reps?


And thanks Dman, repped.



Btw, sorry I didn't get to post in your journals today, I was kinda busy

Yeah, like for my bench i warm up with reps of 5, then heavy sets of 5, 3, 3.

And no problem, was only a rest day for me today.

[joeyp978]

Back Day

Deadlift
135x10
185x10
225x7


Cable Low Row
80x10
100x10
110x10
120x8

Row Machine
110x10
130x10
150x10
175x10


Lat Pull (Cable one)
100x10
112x10
125x10
125x10



Cable 2 Arm Rows
80x10
100x10
110x10
120x10



Abs









Side Notes

I asked some huge guy to check my deadlift form, he said it was good. I was very happy! I cut my deadlift 1 set short to let some guy on because he was nice to me and let me on before. but...

I'm happy with my deads (Mainly because I know my form is correct, Huge relief, I just wasn't sure how straight my back was.) I know I can pull more though.


The lat pull was the actual cable one.

Also, didn't have THAT much time today which was why my workout was majority, machines. Once in a while thing, should be fine.






Overall

Overall a pretty good workout, My deads made me happy.

Didnt get to do cardio afterwards but whatever.

[PRMachine]

Why so high on reps brah? Looks like you're not going heavy enough.

Nice job with the deadlift form though.

[Born2Grow]

I agree with Emerica...I usually stick to 5 reps max...some times 4
You just like dem high reps dont u joey

[joeyp978]

I could go heavier, I think I might start doing 7-8 Reps.


5 Just seems like strength.


Anyways, This workout was wierd, I usually am able to get a little heavier but I didn't really care much besides the fact that my deadlift form was correct rofl.


Now I can actually go heavy, The reason why I didn't was because I was scared I maybe bent my back too much lol.


Anyways, doing 5 reps, I'm sure I would be able to get alot more weight in, I may bring reps down a bit.

[PRMachine]

I could go heavier, I think I might start doing 7-8 Reps.


5 Just seems like strength.


Anyways, This workout was wierd, I usually am able to get a little heavier but I didn't really care much besides the fact that my deadlift form was correct rofl.


Now I can actually go heavy, The reason why I didn't was because I was scared I maybe bent my back too much lol.


Anyways, doing 5 reps, I'm sure I would be able to get alot more weight in, I may bring reps down a bit.

For big 3 lifts i always go max of 5 reps, and min of 1 for squat and DL, min 3 for bench.

I find you still gain mass doing 5 reps on those anyway.

[joeyp978]

ShouldersFail

Warning* Today was absolute crap and I got really pissed, see Side Notes for more detail.

Smith Shoulder Press (Which I suck at, awkward smith machine movement -.-)
65x10
105x10
125x10
105x10


Shoulder Press
40x8
40x8
40x8
40x8


Side Lateral Machine
70x10
80x5



Cardio


Abs









Side Notes
Today SUCKED. I was so pissed I didn't even finish my workout, I was weak as sh. I can normally hit 50s on shoulder press 8-10. Today I couldn't even hit 40x10, and it was heavy as crap. after half of my second set of side lats I said screw it because I was so pissed and went to do some cardio.

I didn't really eat anything since 1:30 and lifted at about 6:00, Yes I am a moron, Yes I normally eat in between there. Man I'm dissapointed and pissed.







Overall

**** it.











I got legs tomorrow, If I am this weak tomorrow, I will rip my face off and put the video on Youtube (not srs) but, if my leg day goes bad I'm gonna take a day or two off and just do cardio.

[PRMachine]

**** man. Hopefully your elg day is better.

[Born2Grow]

Freeweights > Machines
Unless your at the end of a workout and just want to fry whatever bodypart your working on

Sorry to hear about the not eating thing...that sucks
I tried training on an empty stomach a couple times...I got sick and felt dizzy/lightheaded and thought I was gonna throw up
Good times..'

G/L on leg day bro...I got deads tomorrow :eek:

[joeyp978]

Freeweights > Machines
Unless your at the end of a workout and just want to fry whatever bodypart your working on

Sorry to hear about the not eating thing...that sucks
I tried training on an empty stomach a couple times...I got sick and felt dizzy/lightheaded and thought I was gonna throw up
Good times..'

G/L on leg day bro...I got deads tomorrow :eek:

of course...


gl on deads bro, ill hit up ur log later

[joeyp978]

Just did a bit of cardio today, hoping to hit up legs tomorrow, I kinda needed a break today anyways, after yesterday.

[joeyp978]

Got legs today, hoping it doesnt suck like shoulders, I dont think it will though, I'm going to eat some good turkeyz and stuff before I work out for teh energy.

[PRMachine]

Good luck brah, will be awaiting your Prs. :D

[user787877877]

Subbed Baby!

Now sub to mine!

[joeyp978]

Clown, I have been subbed to urs lol, havent commented much, busy busy during the week

[user787877877]

Clown, I have been subbed to urs lol, havent commented much, busy busy during the week

No prob man, I feel you.

[joeyp978]

Legs

Squat
135x10
185x10
225x7
205x10


Hack Squat Machine
1Plate Each sidex10
2x10
2x10
2x10


Leg Extension (single/1 leg)
60x10
70x10
80x10
90x10


Seated Leg Curl
90x10
110x10
120x10



Little Bit of Lunges


Abs









Side Notes


I hate weekdays (So Busy)



Overall

Not bad, pretty good, hope my Chest day tomorrow goes good, will be using dumbells for flat bench.

[user787877877]

Workout looks solid are any of those PRs?

[PRMachine]

Go heavier on the squats IMO Joey :D
Nice workout though!
Also, another opinion, use moar free weights less machines. :) hehehehe

[joeyp978]

Workout looks solid are any of those PRs?

uhh I could hit more squats I think, I think I did the same as last time though.



Go heavier on the squats IMO Joey :D
Nice workout though!
Also, another opinion, use moar free weights less machines. :) hehehehe



How many reps you doing on the squat? I may increase weight lol (Just for you)


also, what more free weights are there for legs?

Extension and Curl is good, no?

[PRMachine]

uhh I could hit more squats I think, I think I did the same as last time though.

How many reps you doing on the squat? I may increase weight lol (Just for you)


also, what more free weights are there for legs?

Extension and Curl is good, no?

5 Reps max on squats is what i do.


There are:

Back Squats
Front Squats
Barbell Hack Squats
Dumbell Squats
Leg Press
Good Mornings
Stiff Leg Dead Lift
Dumbell Lunges

Are what i can think of off hand

For calves i do standing calf raise on smith, donkey kicks, and seated calf raise.

Edit: I occassionally do the leg extension and leg curl aswell on the machine. But i'd prefer free weights.

[joeyp978]

Hmm, well I'll generally do squats/leg press or hack squats or something, then hit curls/extensions to hit the hams/quads directly.


Hmm, if I don't grow at a good pace, I'll switch up to 5x5 squats


Thanks for the help bro

[PRMachine]

Hmm, well I'll generally do squats/leg press or hack squats or something, then hit curls/extensions to hit the hams/quads directly.


Hmm, if I don't grow at a good pace, I'll switch up to 5x5 squats


Thanks for the help bro

Okay cool, you're welcome.

Just some info here.
I find that the big 3 lifts, should be done in smaller reps so that more muscles are used. Like, one muscle will give out, another one will kick in and work harder, etc.

(bro science, correct me if i'm wrong.)

[Born2Grow]

Strong squatting bro...like everyone said if you can do that much weight with high reps imagine what you can do with low reps!

[joeyp978]

Strong squatting bro...like everyone said if you can do that much weight with high reps imagine what you can do with low reps!

Thanks bro, Yeah I will try it in a few weeks if I don't see results/Switch up my workout.

[joeyp978]

Chest

Flat DB
40x10
55x8
55x9
50x10


Decline Bench
90x10
110x10
110x10
90x13

Incline Hammerstrength
90x12
110x10
110x9
90x10


Peck Deck
100x12
115x10
130x10
115x10







Side Notes

Workout wasn't bad, It has been a while since I have had an increase in DB bench Strength, I think I may shoot for 60's next workout if everything is good (Yes weak, I know, my chest sucks)


First time I have ever Decline Bench Pressed so I went pretty light. I think I could do more as I do it more (Get used to the motion).

Normally would Incline DB or Bench Press but the combination of having to get home earlier than normal and the over crowded 6 o clock gym made me just do a quick hammerstrength (Plus I have'nt done it in a while so I mine as well switch it up)

Have been eating nice and clean for a while now, maybe once or twice a week I'll cheat, like today I had alot of pizza (Fail I know) and sometimes I may have a milkshake or a little bit of ice cream, but I am getting a tad leaner so far, upper abs coming in stronger, but My weight is the same.... Wierd. idk.







Overall

Overall, Decent workout, wish I could hit at least 60 on the Flat DB Bench, but I guess it will come in time, I just hate how my chest is so weak in comparison to my other body parts, anyways....


I got Back tomorrow unless I decide to make it my Off day, which I don't think I will.

[user787877877]

Nice workout man, I know how you feel about the weak chest. I look at myself and want to punch myself at how small my chest is.lol. it sucks.

Oh well, seems like you are losing fat and gaining muscle so keep it up! its obviously working.

[PRMachine]

Nice workout man, I know how you feel about the weak chest. I look at myself and want to punch myself at how small my chest is.lol. it sucks.

Oh well, seems like you are losing fat and gaining muscle so keep it up! its obviously working.

Good workout! How do you like the hammer strength machines? My gym has none.
Also, same here. Chest is my worst body part, in size. It seems to keep up with strength though.

[joeyp978]

Good workout! How do you like the hammer strength machines? My gym has none.
Also, same here. Chest is my worst body part, in size. It seems to keep up with strength though.

Meh size-wise my chest isn't (too) bad, but the strength is absolute crap for the most part.


Hammerstrengths are great for isolation, and when you need to get in and out quick..

But like most machines arent too good to use all the time, (you know what I mean.)


I will tlak to you tomorrow fella's gtg getting kicked off ><.


actually I will reply back on my phone later.


Peace

[PRMachine]

Meh size-wise my chest isn't (too) bad, but the strength is absolute crap for the most part.


Hammerstrengths are great for isolation, and when you need to get in and out quick..

But like most machines arent too good to use all the time, (you know what I mean.)


I will tlak to you tomorrow fella's gtg getting kicked off ><.


actually I will reply back on my phone later.


Peace

Ohkay nice nice. I've seen Lee PRiest use one before, that's about all.

I'm hitting the sack, see ya brah

[joeyp978]

Yeah, today is off day, Back is tomorrow.

[PRMachine]

Yeah, today is off day, Back is tomorrow.

Nice, off day here as well. Gotta rest up.

[joeyp978]

Haven't been on in a while.

Did back yesterday but I don't remember my numbers since I could'nt get to a comp.


Deadlifted like 225x8ish, so it is increasing, I felt i could do more but still want to get the feel for them a little more.


Today is an off day, tomorrow will be shoulders, followed by legs on sunday.



Oh yeah, for Deads and Squats, im gonna be doing 5x5.

[joeyp978]

guys, I can't log for a few days. been so busy, I might be able to a little later this week, but I had a GOOD shoulder workout yesterday and hopefully will have a good leg workout tomorrow, today will be an off.

[Born2Grow]

hey joey u there breh?

[PRMachine]

Joey Come Back!

[user787877877]

I never even see him post anymore...GTF back and post in your journall!!!!!

[PRMachine]

I never even see him post anymore...GTF back and post in your journall!!!!!

this

[Docker]

sub'd, gl will be keeping up to date on this