jedi-niz workout journal -RETURN OF THE JEDI [Archive] - Page 2

jedi-niz

09-05-2009, 10:44 AM

ARGHHHHH!!!!!

:(

why does this keep happening to me, im eating right, lifting right, but i can seem to sleep at all and for the past couple gym days ive had only like 1/2 the energy as usual. i dont seem to get sore but i am way weaker. also the top part of my left knee cap is in unusually sharp pain and i have no idea why, i need to go to the doctors on monday to find out so i dont injure it more.

im going to have to take a couple days off and i will probably end up going back to a routine with less volume, like a 4 day split, until i have fully recovered and got my sleep routine in play, and then i will return to the 5 day split that i was doing.

i hate this its such a disappointing feeling

jedi-niz

09-07-2009, 05:13 PM

no break, fight through pain, battle myself. wut?

Flat BB Press
165 x5
185x5
195x4
185x5

incline
135 x5
155x5

Pendlay rows
135 x5
155x5
165x5
175x5
185x5
135x6

standing military press
75x5
85x5
95x5
105x5
115x3 droppset 95x4

wide pullups
bw+30 x5
bw x5
bw+20 x5
bw x5
bw x5

dips
bw x10 x10 x10 x10
cant add weight no belt and too hard to hold dumbbells because the dip station is high.

overall if i focus from here on out with diet, stretching training and sleep i think i will make it

i took some alergy medicine so it helped a lot

niCe99

09-08-2009, 09:14 AM

if you need aid in sleep, you should look into Melatonin

Optimum Nutrition sells some good ones for $1.99 and it will last you...FOREVER.

Let me know if you need anymore help on that.

jedi-niz

09-08-2009, 10:56 PM

lower power

squats 5x5
45lbs x10
135lbs x8
165lbs x5
185lbs x5
205lbs x3 x2
185lbs x5

deadlift
135lbs x10
185lbs x8
225lbs x5
275lbs x5
225lbs x5

shrugs 5x5
135lbs x8
180lbs x5
230lbs x5
270lbs x5
320lbs x5

front squats 3x5
45lbs x10
95lbs x5
115lbs x5
135lbs x5

romanian deadlift 3x5
135lbs x8
185lbs x5
225lbs x5

seated calves 5x15
45lbs x15
80lbs x15
100lbs x15
135lbs x10
155lbs x6
80lbs x15

overall it felt good, one big issue im facing is one i have challenged many months ago, is my asthma is acting up again and i cant take a full deep breath so its hard to do heavy lifts without getting dizzy so i need to remember to use my inhaler if im feeling tight chested before working out. i will eat right and sleep well.

pochieg

09-09-2009, 11:34 PM

overall it felt good, one big issue im facing is one i have challenged many months ago, is my asthma is acting up again and i cant take a full deep breath so its hard to do heavy lifts without getting dizzy so i need to remember to use my inhaler if im feeling tight chested before working out. i will eat right and sleep well.

i was reading about the neti-pot and supposedly helps with asthma. just recently started doing it and i dont have asthma so i cant prove it though.

jedi-niz

09-10-2009, 01:35 PM

chest arms hypertrophy

flat bb bench 2x12
135lbs 155lbs

incline bb bench 2x12
135lbs x8
115lbs x12

incline dumbell
55lbs x10
50lbs x12

incline flies 2x12
25lbs 30lbs

bb curls 2x12
60lbs 60lbs

db curls
27.5lbsx10
27.5lbs x10

drag curls 2x12
60lbs 60lbs

preacher curls
25lbs DB x10
55lbs BB x10

ropepushdown 2x12
70lbs 80lbs

db extension 2x12
60lbs 60lbs

skull crushers 2x12
60lbs 55lbs

cable pushdown
60lbs x8 dropped 50lbs x5
50lbs x12
40lbs x8

dips 1x10 dead at this point

Ok this was my first day doing this so i wasnt sure which weight i would be able to do, so i just experimented and now i know where i stand for next week, i need to go to 12 reps on everything so on all the things i only got 8 on i will lower a bit to get the full 12. i was very pleased today, i had to use my inhaler b4 the gym and it helped tremendously. i work 4-midnight today :(.

this song is a good gym song.
J_p3Ylyy_NM

jedi-niz

09-12-2009, 10:26 AM

hypertrophy shoulders/back/traps

Standing BB press
75lbs x12
95lbs x10 -> 65lbs x5

Seated DB press
40lbs x12
40lbs x12

Side raise
15lbs x12
15lbs x12

Rear raise
12.5lbs x12
15lbs x12

front raise
15lbs x12
20lbs x12

Face Pull (strange machine pully cable)
15lbs each side x12
25lbs each side x12

wide pulldown
BW x6 -> 120lbs x12
150lbs x8

narrow pulldown On all the pull downs i noticed a strange pull in my right
120lbs x10 shoulder so i took it lighter than usual i didnt wanna push it.
120lbs x10

neutral pulldown
120lbs x10
105lbs x12

BB rows
115lbs x12
115lbs x12

shrugs
90lbs x15
180lbs x12
180lbs x12

jedi-niz

09-12-2009, 03:03 PM

Legs hypertrophy

squats
115lbs x12
135lbs x12
135lbs x12
sldl
135lbs x12
135lbs x12
front squats
95lbs x12
115lbs x12
good mornings (first time doing this)
45lbs x12
65lbs x12
leg extensions
60lbs x12
100lbs x12
100lbs x12
laying leg curls
60lbs x12
80lbs x12
70lbs x12

extra squat 135x8

standing calve raises 3x20
90 90 90
2x25
70 70

niCe99

09-13-2009, 09:32 PM

looks like you just ripped off my routine haha

how is it working for you?

jedi-niz

09-13-2009, 10:08 PM

looks like you just ripped off my routine haha

how is it working for you?

yeah man, i told u i was gonna try yours out lol

so far its been great

jedi-niz

09-15-2009, 11:26 AM

Upper power

flat BB Bench
115lbs x10
155lbs x5
175lbs x5
185lbs x5
195lbs x5
205lbs x3

Pendlay rows
95lbs x10
135lbs x5
155lbs x5
175lbs x5
185lbs x5
190lbs x5

Military Press
45lbs x10
75lbs x5
95lbs x5
100lbs x5
105lbs x5

iso chest machine
188lbsx5 238lbsx5 208lbs x5 188lbs x5

wide pullups
bwx7,6,5,5,5

dips
bwx10,7,7,7,5

shoulder pain! whaatt so my right rotator cuff is killing me, i searched for some help and found this http://www.bodybuilding.com/fun/criticalbench24.htm i will be doing some stretches on tuesday and saturday hoping it will help my cuffs out.

when i bench my chest never gets tired, my right shoulder is the reason i cannot go any further. i need to be patient and hopefully the stretching will be beneficial

jedi-niz

09-16-2009, 02:15 PM

Lower power yesterday
late night gym because of work

warmup 5 min cardio

squats
115lbs x10
135lbs x10
175lbs x5
205lbs x5
225lbs x5

deadlift
135lbs x8
185lbs x5
225lbs x5
275lbs x5
300lbs x5

shrugs
185lbs x10
235lbs x5
255lbs x5
275lbs x5
345lbs x5

front squats
115lbs x5
135lbs x5
155lbs x5

Romanian deadlifts
135lbs x5
185lbs x5
225lbs x5

seated calves
90 x5x15

good day! lol

and today i did cardio and a bit of abs now off to work 3 to midnight sucksss!

jedi-niz

09-18-2009, 10:35 AM

hypertrophy chest/arms

Flat bb Bench
115lbs x12
145lbs x12
160lbs x12
185lbs x3

Incline BB bench
115lbs x12
125lbs x12

Incline DB bench
50lbs x7 shoulder pinched
50lbs x11
50lbs x9

Iso Decline Machine
96lbs x12
146lbs x10
186lbs x7

Incline Flies
27.5lbs x12
30lbs x12

BB Curls
70lbs x12
70lbs x5 -> 60lbs x7

DB Curls
30lbs x6 ->25lbs x12
30lbs x6 ->25lbs x6

Drag Curls
70lbs x12
70lbs x12

preacher curls
55lbs x10
55lbs x9

rope push downs
60lbs x12
80lbs x12
80lbs x12

db extensions
65lbs x5
65lbs x10
65lbs x12

skull Crushers
60lbs x12
60lbs x12

cable pushdown
60lbs x12
50lbs x12

dips bwx10

Final thought. this routine is not going to work for me right now, it is impossible to get enough sleep, i come home late from work and my mom wakes me up early when she leaves for work. i got like 5 hrs of sleep for the past couple night and its killing me in the gym. i think i will give madcows 5x5 another try but this time afterwards i will continue of another routine instead of stop eating right because i lost so much strength after the last time of 5x5.

this is 5-31-09

Below Parallel Squat
4x5
125lbs
155lbs
185lbs
220lbs
1x3
255lbs PR
1x8
185lbs

Flat Bench Press
4x5
110lbs
135lbs
160lbs
190lbs
1x3
220lbs PR
1x8
160lbs

Bent Over Barbell Rows
4x5
100lbs
120lbs
145lbs
170lbs
1x3
200lbs PR
1x8
145lbs

3x8 weighted dips*** FUUU
BW+45lbs
BW+60lbs
BW+75lbs
BW x15

Barbell Curls 4x5
90lbs
90lbs
70lbs x8
70lbs x5

seated incline db curls
30x5
30x5

tricep push down 3x8
80lbs
90lbs
100lbs
.

I want to get myself back up to to this strength and past it.
So i may begin 5x5 next week since school starts

jedi-niz

09-21-2009, 02:38 PM

I start madcows 5x5 today :)

allergies suck but....oh well..

start off with squat bench rows!

brb gym

jedi-niz

09-21-2009, 04:24 PM

Neel's Strength Journey!
Squat 5x5
105lbs
135lbs
155lbs
180lbs
210lbs
Note: Hip flexor tight

Bench 5x5
95lbs
115lbs
135lbs
160lbs
180lbs

BB Row 5x5
85lbs
110lbs
130lbs
150lbs
170lbs

Extras:
3x5 BW Wide Grip Pullups
2x15 35lb hyperextension
2x12 1x10 hanging leg raises
ab coaster 40lbs forward,right,left,forward x20 reps

Overall very satisfied with the workout, only time i felt shoulder discomfort was the hanging leg raises so i can easily replace those with something that targets lower abs..

jedi-niz

09-22-2009, 07:49 PM

Cardio Day!

3.5 miles 30 minutes on this crazy machine intense workout "burned 480 calories"...

2000m rowing in 9 minutes

done

jedi-niz

09-23-2009, 04:16 PM

Neel's Strength Journey!
Cardio 5 minutes

Squat 4x5 warmup: fast body weight squatsx20
115lbs
135lbs
155lbs
155lbs

Incline Bench 4x5
115lbs
135lbs
150lbs
170lbs

Deadlift 4x5 warmup: 135x10
175lbs
210lbs
245lbs
280lbs

Extras:
Shoulder shrugs
205lbs x12
295lbs x8
385lbs x5
205lbs x8

overall felt great!, i am looking forward to the coming weeks and watching my deadlifts explode up in weight. i added in shrugs just because i wanted to. my first day of school is tomorrow and im excited.

jedi-niz

09-25-2009, 05:01 PM

Neel's Strength Journey!
Cardio 5 minutes

Squat
warmup: fast body weight squatsx20
105lbs x5
135lbs x5
155lbs x5
180lbs x5
215lbs x3
155lbs x8

Bench
95lbs x5
115lbs x5
145lbs x5
160lbs x5
190lbs x3
145lbs x8

Row
95lbs x5
115lbs x5
135lbs x5
150lbs x5
175lbs x3
135lbs x8

Extras:
Weighted Dips 3x8

barbell curls
45lbs x12, 65lbs x8 75lbs x7
75lbsx5 dropped 65lbs x3 dropped 45lbs x5

tricep pushdown
60lbs x8, 70lbs x8, 80lbs x8

wide grip pullups (had to use some weirdo pullup thing because other 2 normal ones were taken, the angle was very weird) 3x5 bw

bw dips 2x10

[b]exhausted and chest felt nice afterwards, minor hip tightness on the squats probably due to lack of proper warmup/stretching, on the weighted dips i used a 50lbs dumbell between my legs, shoulder felt funny on this.

jedi-niz

09-26-2009, 07:24 AM

ends week 1 of 5x5

i was brushing my teeth last night and i stood on the scale and i was suprised to see that i was 198lbs wow i was 187 last week lulz.

i guess a lot of it was food and water since i ate a lot that day but also it may be some gains because ive been trying to eat a lot of clean food.

feeling good about this routine this time around. i must stay consistant, i suppose i will stop using "bodybuilding" routines until i can get all my main lifts up to where i want them.

jedi-niz

09-26-2009, 06:26 PM

Cardio day!

25 min elliptical hiit then 2000m row on level 8/10
ab work
started the chair leg lifts but wasnt feeling it because i really like the hanging leg lifts but i know i shouldnt do them due to my shoulder.

i ended up doing 3 sets of a circuit consisting of laying leg lifts, swiss ball crunches (right forward left) and a plank. first set was 20 reps of leg lifts 15 reps of each side on the ball crunches so 45 and 30 seconds on a plank
second set i upped everything 25 leglifts 20 each side crunches =60 and 40 second plank this was killer
last set was identical to first.

finished off with those mason twist things from ab ripper x, i did 40 total. i also did the thing where u hold a dumbbell (50 lbs) and lean to you side for your obliques for 2 sets on each side 15 then 12 reps.

overall was good, i feel like a woman though because i am curious as to how i weigh almost 200 again when just last week i was 187.

oh well , i dont look obeezy so its all good

jedi-niz

09-28-2009, 04:05 PM

Neel's Strength Journey!
Cardio 5 min
stretching
Squat 5x5 WU 20 bw squats, 20 bw+25lb plate 20 squats
115lbs
135lbs
160lbs
185lbs
215lbs
Note: Hip flexor tight again

Bench 5x5 WU bar x10
95lbs
120lbs
145lbs
165lbs
190lbs

BB Row 5x5 WU bar x10
95lbs
115lbs
135lbs
155lbs
175lbs

Extras:
4x5 BW Wide Grip Pullups
2x15 25lbs /35lb hyperextension

Friday's weighted dips destroyed my right shoulder, the pain was intense over the weekend but it has subsided so I am glad. overall i was pleased to see that I charged through the entire workout. i woke up early this morning cause i had school form 8-1 but i had to be there at like 7. now im off to work.

pochieg

09-29-2009, 02:44 PM

Sandeep's Workout Without Weights (http://www.sivamdesign.com/home/fitness/files/schd_wow.html) this is what ive been doing when i wasnt in the gym and what i just did today, but instead though im just going to run the track at school on tu/thurs. i dont want to get fat again

jedi-niz

09-30-2009, 04:08 PM

Neel's Strength Journey!
Cardio 5 minutes

Squat 4x5 warmup: fast BW+25 squatsx20, BW+45 x15
115lbs
135lbs
160lbs
160lbs

Incline Bench 4x5 WU barx10
115lbs
135lbs
155lbs
175lbs

Deadlift 4x5 warmup: 135x10
185lbs
225lbs
250lbs
285lbs

Extras:
Shoulder shrugs
205lbs x10
295lbs x10
385lbs x6

good stuff overall, on the last set of deads i lost my grip so i had to stop and re grip the bar.

jedi-niz

10-02-2009, 09:02 PM

Neel's Strength Journey!
Cardio 7 minutes

Squat
warmup: fast BW+35lbs squatsx20
115lbs x10
135lbs x5
160lbs x5
185lbs x5
220lbs x3
160lbs x8

Bench Barx15
95lbs x10
120lbs x5
145lbs x5
165lbs x5
195lbs x3
145lbs x8

Row 65lbs x12
95lbs x5
115lbs x5
135lbs x5
155lbs x5
180lbs x3
135lbs x8

Extras:
Dips 3x12
barbell curls
45lbs x8, 65lbs x8 75lbs x8 80lbs x6
rope tricep pushdown
50lbs x10 70lbs x8, 80lbs x8, 90lbs x8

wide grip pullups 3x6 bw
20second hold

awesome day! felt sick in the morning but felt better in the end.

jedi-niz

10-04-2009, 09:42 PM

cardio + row + abs = wow

jedi-niz

10-05-2009, 06:10 PM

Neel's Strength Journey!
Cardio 7 min
dynamic stretching
Squat 5x5 WU 20 bw+35lb plate
115lbs x10
140lbs
165lbs
195lbs
220lbs
Note: narrow squats are my thing, i can go atg without my hip flexor hurting :)

Bench 5x5 WU bar x15
95lbs x10
125lbs
145lbs
170lbs
195lbs

BB Row 5x5 WU bar x15
95lbs x10
115lbs
135lbs
160lbs
180lbs
Note: the middle bone in my left hand felt really weird midway through these

Extras:
3x6 BW Wide Grip Pullups
2x15 35lb hyperextension

woke up at 5, went to school til 1:30 ate a ton of food through out the day 95% clean imo, played catch with my dog outside, prepared for the gym with some dislocation shoulder stretches, in the gym 2/3 squat racks were being used by curlers. i dont use a squat rack anymore because i keep hitting the sides i dont like it so i get the bar from the rack that looks like http://www.true-natural-bodybuilding.com/dream-gym/precor-squat-rack.jpg and with the weight loaded on the rack i slowing bring it out to in front of the rack and proceed to squat. i have realized as i the weights get heavier it will be more difficult to squat this way. i am looking forward to wednesday because i really like incline bench and deadlifts :) PS thanks to all who are reading my journal

pochieg

10-05-2009, 07:24 PM

jedi-niz

10-05-2009, 07:46 PM

catch with dog....awwwww
Thinking about not going atg anymore and just going a little below parallel for squats...For your squat wu when you say bw+35lb are you holding it in front of you or like behind your head sort of?

i hold the plate in front of me and squat fast. it helps a lot with flexibility when going onto the actual squats

kitarpyar

10-05-2009, 07:48 PM

Damn. Dont read sig, so didnt know you had a journal going on. subbed.

And by the way, a couple of other posters in my journal (Davis and Shaolin) are on the very same routine you are using.

pochieg

10-06-2009, 06:09 PM

i hold the plate in front of me and squat fast. it helps a lot with flexibility when going onto the actual squats

i like this. brb imitating your warmup for tomorrow. have fun with incline

jedi-niz

10-08-2009, 08:32 AM

Neel's Strength Journey!
Cardio 7 minutes

Squat 4x5 warmup: fast BW+35 squatsx20
115lbs x10
135lbs
165lbs
165lbs

Incline Bench 4x5 WU barx15
115lbs x10
135lbs
160lbs
180lbs

Deadlift 4x5 warmup: 135x10
185lbs x10
225lbs
255lbs
295lbs

Extras:
Shoulder shrugs
205lbs x8
295lbs x8
345lbs x6
385lbs x6
295lbs x8

feels good man....deadlifts were on great, and i really felt the incline press on my chest, this workout was awesome.

jedi-niz

10-08-2009, 08:38 AM

To clarify my lifts

Squat is ATG,

Bench is touching chest no bounce,

row is pendley, all the way to ground pause all the way up,

deadlift is no bounce, weight is on the ground each rep

incline bench is touching chest no bounce

wide grip pull ups are....wide grip pull ups all the way down and all the way up

shrugs are on the "seated shrug machine" but i use the low handles and stand so u have to deadlift the weight up to comfortable shruging height.

kitarpyar

10-08-2009, 09:25 AM

Never done a machine shrug myself, but the weight you are using is sure looking mean. Nice work.

jedi-niz

10-08-2009, 12:20 PM

Never done a machine shrug myself, but the weight you are using is sure looking mean. Nice work.

feels better on my hands lol i dont wanna use gloves anymore but when i do barbell shrugs it doesnt feel too nice raw, so i just use the machine since the lift is just an accessory not a main lift.

cardio and abs today.

jedi-niz

10-11-2009, 07:39 PM

Neel's Strength Journey!
Cardio 7 minutes

Squat
warmup: fast BW+35lbs squatsx20, BW+45lbs x15
115lbs x10
140lbs x5
165lbs x5
195lbs x5
225lbs x3
165lbs x8

from this point on everything was rushed, rest inbetween sets was 15-30 seconds
Bench Barx15
100lbs x10
125lbs x5
145lbs x5
170lbs x5
200lbs x3
145lbs x8

Row
95lbs x10
115lbs x5
135lbs x5
160lbs x5
185lbs x3
135lbs x8

Extras:
Dips 3x10
barbell curls 65lbs x3 x8
rope tricep pushdown
90lbs x8 80lbs x8 70lbs x8

when gyming with girlfriend because she wanted me to show her how to squat, by the time we were done with squats i realized i had to get finished with the rest of everything in 30ish minutes because i had to shower and go to work

pochieg

10-12-2009, 04:57 PM

mmm sexii back. i was talking to xorge at the gym today and he agrees that you're buff.

jedi-niz

10-14-2009, 10:09 AM

Neel's Strength Journey!
Cardio 7 min
stretching
Squat 5x5 bw+35lb plate 20 squats
115lbs x10
140lbs
170lbs
200lbs
225lbs

Bench 5x5 WU bar x15
105lbs x10
125lbs
155lbs
175lbs
200lbs

BB Row 5x5 WU bar x15
95lbs x10
115lbs
140lbs
160lbs
185lbs

Extras:
wide pullups 6 sets (5,5,3,5,5,5) narrow 1x5
2x15 35lb hyperextension

this is mondays workout will post weds later today for pullups im aiming for 50 total in the least amount of sets possible by the end of this routine

kitarpyar

10-14-2009, 11:47 AM

^^^ good job. How are you liking the 5 x 5 set up?

jedi-niz

10-14-2009, 01:31 PM

^^^ good job. How are you liking the 5 x 5 set up?

good the bench and pendlay rows are great but as far as squats go im having trouble coming up from atg my legs are weak or something, i always thought squat/deadlift stats should be similar i can deadlift almost 100lbs more than i can squat. hopefully at the end of this my squat can get up there.

kitarpyar

10-14-2009, 02:48 PM

i can deadlift almost 100lbs more than i can squat. hopefully at the end of this my squat can get up there.

Not uncommon, especially since you are squatting ATG. Huge stress on the lower back, and the lift is restricted by how strong your lower back is. Unlike deadlift, where you are lugging the load from a stationary position, in squatting, you are actually reversing the direction of the moving load. So, for a split second, when you start getting up, the change in momentum is m*v - m*(-v), i.e. 2*m*v. So, sort of you can think that the load on the lower back is much more than the actual load for a split second.

If you try parallel squats, you will have lifts much closer to the deads, since the degree to which you depend on the lower back at the bottom of the movement will be lower.

jedi-niz

10-14-2009, 05:52 PM

Not uncommon, especially since you are squatting ATG. Huge stress on the lower back, and the lift is restricted by how strong your lower back is. Unlike deadlift, where you are lugging the load from a stationary position, in squatting, you are actually reversing the direction of the moving load. So, for a split second, when you start getting up, the change in momentum is m*v - m*(-v), i.e. 2*m*v. So, sort of you can think that the load on the lower back is much more than the actual load for a split second.

If you try parallel squats, you will have lifts much closer to the deads, since the degree to which you depend on the lower back at the bottom of the movement will be lower.

whenever i squat the most stress seems to by my hips/ hip flexors, my lower back is pretty strong imo, ive never had problems with it, its just when i hit the lowest point of the squat and then explode up i feel tightness in my hip flexors but since im doing these new warmups its been feeling better.

jedi-niz

10-14-2009, 05:56 PM

Neel's Strength Journey!
Cardio 8 minutes

Squat 4x5 warmup: fast BW+35 squatsx20
115lbs x10
140lbs
170lbs
170lbs

Incline Bench 4x5 WU barx15
115lbs x10
140lbs
160lbs
185lbs

Deadlift 4x5
190lbs x10
225lbs
265lbs
300lbs

Extras:
Shoulder shrugs
205lbs x10
295lbs x8
205lbs x8

wouldve kept going but i was drenched from sweat at this point because i wore a sweater and sweat pants to the gym because of the cold weather outside. overall a very good day.

jedi-niz

10-14-2009, 11:32 PM

just got back from an epic feast at lucille's with pochieg and old friends

i probably consumed 1500 calories. i am gonna be obese when i wake up.

well tomorrow should be a fun cardio day

pochieg

10-15-2009, 06:29 PM

just got back from an epic feast at lucille's with pochieg and old friends

i probably consumed 1500 calories. i am gonna be obese when i wake up.

well tomorrow should be a fun cardio day

gotta eat big to **** big

jedi-niz

10-16-2009, 11:00 PM

Neel's Strength Journey!
Cardio 8 minutes

Squat
warmup: fast bw+35 squatsx20
115lbs x10
140lbs x5
170lbs x5
200lbs x5
230lbs x3
170lbs x8

Bench wu bar x15
105lbs x10
125lbs x5
150lbs x5
175lbs x5
205lbs x3
150lbs x8

RowWU bar x15
95lbs x5 reverse grip, 5 normal =10reps
115lbs x5
140lbs x5
160lbs x5
190lbs x3
140lbs x8

Extras:
Dips 4x12

barbell curls 3x8
80lbs 75lbs 65lbs

tricep pushdown 3x8
90lbs 80lbs 80lbs

wide grip pullups 3x6

I was Hucking Fuge after this, it was insane. i was sweating like crazy and i kept it intense i can still manage to keep rests under 1 minutes between sets, but i know as the weights increase in the routine i wont be able to do that anymore. i am loving this right now! im also trying to get a lot of food in but trying my best to keep it clean.

jedi-niz

10-17-2009, 09:50 AM

3hr sleep :(

5am-8am

pochieg

10-17-2009, 11:53 AM

Neel's Strength Journey!

I was Hucking Fuge after this, it was insane. i was sweating like crazy and i kept it intense i can still manage to keep rests under 1 minutes between sets, but i know as the weights increase in the routine i wont be able to do that anymore. i am loving this right now! im also trying to get a lot of food in but trying my best to keep it clean.

nice, but one question. were you huge in girth? or in length?
ps i r impressed 230lb squat gjdm

3hr sleep :(

5am-8am
wow....why..must feel bad man

jedi-niz

10-18-2009, 09:55 AM

nice, but one question. were you huge in girth? or in length?
ps i r impressed 230lb squat gjdm

wow....why..must feel bad man

lol..

man the sleep thing is still affecting me, my body is so sore still. i cant believe sleep affects recovery so much. I am never skipping sleep again. hopefully by tomorrow i will be fully recovered.

Also, i got my flu shot on tuesday and i just now noticed that my left underarm lymph node is swollen :(
this happened before when i got the menningitis and tetnus shots last year, except last time it was the size of a golf ball. hopefully this subsides without me having to get antibiotics.

longhorns_p

10-18-2009, 03:08 PM

Subbed up bro, GL!

This will be fun to see/compare our progress since we're running pretty much the same programs. I read up on the first page and then all your 5 x 5 lifts....looks like you've made the same decision as me to quit the bodybuilding routines for a sec. and get stronger :D

jedi-niz

10-19-2009, 06:14 PM

Neel's Strength Journey!
Cardio 8 min
stretching
Squat 5x5 bw+35lb plate 20 squats, Frontsquat 95lbs x8
115lbs frontsquat x5 normal x5
145lbs
175lbs
205lbs
230lbs
frontsquat 135x5

Bench 5x5 WU bar x15
105lbs x10
135lbs
155lbs
180lbs
205lbs
135lbs x8

BB Row 5x5 WU bar x15 squeezed hard
95lbs x10
120lbs
145lbs
165lbs
190lbs
135lbs x5

Extras:
wide pullups 5 sets (5,5,5,5,5)
2x15 35lb hyperextension

despite this weekends lack of sleep and new found lymph node inflammation today was awesome :), i only got about 5 hrs of sleep but i had the right mind set, i went in the gym and was ferocious. this one big buff african american guy that i used to see at the gym a long time ago was there today and he also goes to albertsons (where i work) and while i was doing my pullups he tells me that i look big now. i was like lolwut cool!

pochieg

10-19-2009, 07:06 PM

Neel's Strength Journey!

frontsquat 135x5

despite this weekends lack of sleep and new found lymph node inflammation today was awesome :), i only got about 5 hrs of sleep but i had the right mind set, i went in the gym and was ferocious. this one big buff african american guy that i used to see at the gym a long time ago was there today and he also goes to albertsons (where i work) and while i was doing my pullups he tells me that i look big now. i was like lolwut cool!

nice frontsquats. crossed or clean grip?
wow ronnie said youre big? told you man, aint no lie!

jedi-niz

10-19-2009, 09:27 PM

nice frontsquats. crossed or clean grip?
wow ronnie said youre big? told you man, aint no lie!

lol not ronnie, its this guy that knows michael bonilla

frontsquats cross grip, i dont know how to do clean grip properly

i think i am going to continue to include front squats as a warm up because it helps my hip flexors ease into the motion of squating, i did not feel any pain in my hips at all so it must have worked.

jedi-niz

10-20-2009, 12:30 PM

today was 35 minutes HIIT on elliptical then row for like 5 minutes then heavy abs

decline weighted situps
35lbs x15
70lbs x12
35lbs x8 on each side for obliques
35lbs x15

hanging leg raises 2x12

cable ab twists
25lbs x12
30lbs x10
35lbs x5

longhorns_p

10-20-2009, 02:28 PM

pochieg

10-20-2009, 07:28 PM

lol not ronnie, its this guy that knows michael bonilla

is it the guy that barks- camille foster's uncle? eh oh well.

nice hanging leg raises. i cant do them anymore. im not sure why maybe because the thing im hanging from is like those hurty bars and no cushion? or my form sucks

jedi-niz

10-20-2009, 10:47 PM

Leg raises FTMFW! What's your diet usually consist of?

Here are somethings i made recently for school

1) salmon sandwich
http://i268.photobucket.com/albums/jj13/neelpkmn/1019091034.jpg

2) grilled chicken with quinoa
http://i268.photobucket.com/albums/jj13/neelpkmn/1020091709.jpg

I usually grill alot on the bbq, since im at school 80% of the time i make peanut butter sandwiches, i eat almonds, tuna, carrots, apples, pears,

for an example of a typical days diet:
i wake up and have 1 scoop of whey mixed with water,
then for breakfast i have 4 eggwhites + 2 whole eggs and about 100 grams of oatmeal with cinnamon, raisins and walnuts.
for school i take fruit, almonds, pbj sandwiches, chicken with rice/wheatnoodles/grains, 2 carrots cut up.
preworkout i eat 50-100g oatmeal and 1 scoop of whey in water,
postworkout shake consists of 1% milk, 1 scoop whey 1/2scoop casien, 1 banana, 1 huge spoon of "smart balance" natty peanutbutter, sometimes raw oats.
some sort of meat usually fish or chicken with some veggies and brown rice for dinner.
before bed 1/2-1 scoop casien in water

throughout the day i drink plenty of milk.

jedi-niz

10-21-2009, 05:56 PM

Neel's Strength Journey!
Cardio 8 minutes

Squat 4x5 warmup: fast BW+35 squatsx20
115lbs x10 frontsquats
145lbs
175lbs
175lbs

Incline Bench 4x5 WU barx15
120lbs x10
140lbs
165lbs
190lbs :)

Deadlift 4x5135lbs x12
195lbs x8
230lbs
270lbs
310lbs

Extras:
Dumbbell Shoulder shrugs
70lbs x12
85lbs x10
90lbs x8

awesome day the incline bench was the highlight of my day.

jedi-niz

10-22-2009, 09:09 AM

I wokeup this morning and tested my bodyfat using skin fold calipers and it is an estimated 9% which is way better than when i started at like 14% like 1.5 months ago.

im 194lbs and i want to lower this, i understand a lot of my weight is water because ive been drinking 8+ liters a day.

pochieg

10-22-2009, 06:54 PM

Wow strong single digits

jedi-niz

10-22-2009, 10:02 PM

must sleep now because i am going to gym EARLY in the morning, we will see how this goes.

jedi-niz

10-23-2009, 02:30 PM

Neel's Strength Journey!
Cardio 8 minutes

Squat
warmup: fast bw+35 squatsx20
115lbs Frontx10 normal x10
145lbs x5
175lbs x5
205lbs x5
235lbs x3
175lbs x8

Bench wu bar x15
105lbs x10
135lbs x5
155lbs x5
180lbs x5
210lbs x3
155lbs x8

RowWU barx10 reverse grip x10normal grip
95lbs x10
125lbs x5
145lbs x5
165lbs x5
195lbs x3 (did not touch the ground so it this set was not pendlay)
140lbs x8

Extras:
Dips 4 sets (15,15,13(i lost count), 15)

barbell curls 4 sets
95lbs x5, 85lbs x5, 75lbs x8, 75lbs x8 => 65lbs x5 =>45lbs x5

tricep pushdown 4 sets
100lbs x5, 90lbs x8, 80lbs x8, 80lbs x8

wide grip pullups 3x5
static hold narrow grip 20 seconds x1

i was forced to go early in the morning and it was so hard to lift i had no energy im so used to being carbed up mid day in the gym. also i have crappy joints so i take glucosamine in the morning with my fishoil and multi but since i took it then went to the gym my joints were really stiff and sore. i still was able to do everything which im happy about. the highlight of my day was on bench press i was going for 210x3 and i was worried that i could not have enough energy to lift it so i ask this guy to spot me and i did it without help. i am going to continue going mid day from now on. i am looking forward to monday.

jedi-niz

10-25-2009, 01:47 AM

thought today was going to be a rest day but turns out i probably burned 500 calories from dancing today from a new years party thing i went to. it was fun

jedi-niz

10-26-2009, 12:57 PM

air quality sucks....
still sore from Saturday....
eyes burns....
stomach hurts....

NO MORE EXCUSES.

:)

brb gym

kitarpyar

10-26-2009, 01:09 PM

air quality sucks....
still sore from Saturday....
eyes burns....
stomach hurts....

NO MORE EXCUSES.

:)

brb gym

eh, not carbed up enough, huh? :p

jedi-niz

10-26-2009, 01:13 PM

eh, not carbed up enough, huh? :p

i ate pf changs yesterday like 150g of carbs just from brown rice. and i ate oatmeal at 5 am and im eating it right now before i workout, im sure that is plenty of carbs

jedi-niz

10-26-2009, 04:29 PM

Neel's Strength Journey!
Cardio 9 min
stretching
Squat 5x5 bw+35lb plate 20 squats, Frontsquat 115lbs x10
120lbs x10
150lbs
180lbs
210lbs
235lbs

Bench 5x5 WU bar x15
105lbs x10
135lbs
160lbs
185lbs
210lbs

BB Row 5x5 WU 95lbs x10
100lbs x10
120lbs
145lbs
170lbs
195lbs

Extras:
wide pullups 5 sets (8,7,6,4,6)
2x15 35lb hyperextension
Superset with narrow grip pullup hold 20 seconds

twas a wonderful session. one note i have to make is after squats i was sitting on the bench writing stuff now and i bent my knee and it made this terrible cracking sound. it stopped though, i was worried. looking forward to incline bench on wednesday 195lbs!!

longhorns_p

10-26-2009, 04:55 PM

thought today was going to be a rest day but turns out i probably burned 500 calories from dancing today from a new years party thing i went to. it was fun

New Years Party, wtf :eek: :D

Strong lifts man, can't wait to hit 210 for 5

jedi-niz

10-26-2009, 05:22 PM

New Years Party, wtf :eek: :D

Strong lifts man, can't wait to hit 210 for 5

indian newyears.

pochieg

10-26-2009, 05:27 PM

strong timetravelin in this thread lulz. dude wtf 235/210/195 WTF wow strong everything

jedi-niz

10-28-2009, 06:10 PM

Neel's Strength Journey!
Cardio 9 minutes

Squat 4x5 warmup: fast BW+35 squatsx20
120lbs x10 frontsquats x10 normal
150lbs
180lbs
180lbs

Incline Bench 4x5 WU barx15
120lbs x10
145lbs
170lbs
195lbs :)
135lbs x8

Deadlift 4x5135lbs x10
205lbs x8
235lbs
275lbs
315lbs

Extras:
Shrugs 6 sets
205lbs x12
295lbs x12
385lbs x10
475lbs x6
295lbs x8
115lbs x15

hardly had energy when i got there, warmup was tiring, but then when i was squatting i was like WOOO!!!!!!!! awesome day i felt like a monster

pochieg

10-28-2009, 07:36 PM

nice incline. i noticed you always do cardio under 10min now..what do you do?

jedi-niz

10-28-2009, 08:06 PM

nice incline. i noticed you always do cardio under 10min now..what do you do?

well on lifting days my cardio is warmup before i lift i started low like 6 min and i am adding 1 min every week or so. but on my non-lifting days i do cardio for 30ish min

but before i lift i usually use the elliptical

pochieg

10-28-2009, 08:15 PM

well on lifting days my cardio is warmup before i lift i started low like 6 min and i am adding 1 min every week or so. but on my non-lifting days i do cardio for 30ish min

but before i lift i usually use the elliptical

before lifts you do elliptical? did you change what you for cardio? a few weeks back i know you told me you did like 30min elliptical and 2000meters of rowing..which i might do tomorrow.

jedi-niz

10-28-2009, 08:38 PM

before lifts you do elliptical? did you change what you for cardio? a few weeks back i know you told me you did like 30min elliptical and 2000meters of rowing..which i might do tomorrow.

i like doing elliptical for cardio because it feels better on my knees and i can easily do hiit by going as fast as i can for 45 seconds then slowing down and stuff.

jedi-niz

10-30-2009, 05:41 PM

Neel's Strength Journey!
Cardio 9 minutes

Squat
warmup: fast bw+35 squatsx20
120lbs Frontx10 normal x10
150lbs x5
180lbs x5
210lbs x5
240lbs x3
180lbs x8
*my lower back went into crazy mode and hurt for like 2 minutes then stopped

Bench wu bar x15
105lbs x10
135lbs x5
160lbs x5
185lbs x5
215lbs x3
160lbs x8

RowWU barx15
100lbs x10
120lbs x5
145lbs x5
170lbs x5
200lbs x3 tough
145lbs x8

Extras:
BW Dips 4 sets (16,16,16, 13+3)
i think i should invest in a dipping belt

barbell curls 4 sets
95lbs x5, 85lbs x7, 75lbs x8, 75lbs x6 => 65lbs x3 =>45lbs x8
my weakcepts are weak. not proportional to my body at all. i see little kid curling more than me.

tricep pushdown 4 sets
100lbs x8, 90lbs x8, 90lbs x5, 90lbs x5+80lbsx8

I did not do pullups because i was out of time i had to go to work.

awesome day, allergies sucked but it still was good only thing that i didnt like was the lower back pain which was very odd because im pretty sure my form was good. it felt good it only hurt after.

new songs i was listening to
uYqnkso--1k
fSC7fXuKHW0
daF2sIOG38M

jedi-niz

10-31-2009, 07:21 PM

its halloween night, i got my macbook hooked up to some awesome speakers and im playing this http://www.imeem.com/jukebox/playlist/mxNi5IAE/50-halloween-songs-to-scare-the-ish-out-of-you-music-playlis/

and giving out these :) http://content.etilize.com/Large/1010042090.jpg

hopefully i dont end up eating too many.....and one more plus to tonite.... in and out!

FryDude

10-31-2009, 09:39 PM

No Ceiling the mixtape is great to listen to while you workout lol.

pochieg

11-01-2009, 04:18 PM

jedi-niz

11-02-2009, 04:39 PM

Neel's Strength Journey!
Cardio 10 min
stretching
Squat 5x5 bw+35lb plate 20 squats, Frontsquat 120lbs x10
120lbs x10
150lbs
180lbs
215lbs
240lbs

Bench 5x5 WU bar x15
115lbs x10
135lbs
160lbs
190lbs
215lbs* spotted on last rep.

BB Row 5x5 WU 95lbs x10
100lbs x10
125lbs
150lbs
175lbs
200lbs

Extras:
wide pullups 5 sets (6,6,6,4,6)
2x15 35lb hyperextension
Superset with narrow grip pullup 2x5
only problem i would have to say is i needed a spot on bench but then again its pretty much a PR so im happy. i still like wednesdays the best because of incline and deads looking forward to that.

pochieg

11-02-2009, 07:45 PM

dude seriously 200 on rows is crazy...do you mix grip those? or just reg? and you pull it to like your lower abs or wut?

jedi-niz

11-02-2009, 08:17 PM

dude seriously 200 on rows is crazy...do you mix grip those? or just reg? and you pull it to like your lower abs or wut?

regular grip, i pull to upper abs its getting tough now

ASU_soph3

11-02-2009, 09:13 PM

regular grip, i pull to upper abs its getting tough now

What's the reason for pulling to upper abs? I've always heard to pull to the lower abs...

jedi-niz

11-02-2009, 10:51 PM

What's the reason for pulling to upper abs? I've always heard to pull to the lower abs...

pendlay rows my knees are in the way

jedi-niz

11-04-2009, 04:12 PM

Neel's Strength Journey!
Cardio 10 minutes

Squat 4x5 warmup: fast BW+35 squatsx20
120lbs x10 frontsquats
150lbs
185lbs
185lbs

Incline Bench 4x5 WU barx15
125lbs x10
150lbs
175lbs
200lbs PR

Deadlift 4x5135lbs x10
205lbs
245lbs
285lbs
325lbs PR

Extras:
Shrugs 6 sets
205lbs x12
295lbs x12
385lbs x8
295lbs x10

awesome day PRs! brb work :(

pochieg

11-04-2009, 06:03 PM

pendlay rows my knees are in the way

i might change to pendlay rows too. nice PR's. your frontsquats r impressivez

jedi-niz

11-04-2009, 11:16 PM

i might change to pendlay rows too. nice PR's. your frontsquats r impressivez

thanks, pendlays are great make sure the weight touches the ground each rep.

today for like the first time ever i saw someone OTHER THAN ME who was squatting atg, was only 135 but i was excited for some reason because i was sick of the 250lbs quarter squats

longhorns_p

11-05-2009, 05:39 PM

jedi-niz

11-05-2009, 09:53 PM

I'm back :o

Your log keeps getting lost among the 100 Creadyl logs I'm trying to follow, lol

Looks like everything going good though, strong lifts fo sho....no ceiling FTMFW

You guys have a good place for mixtape downloads?

datpiff is a good mixtape source.

about the creadyl thanks for the offer but im going to stick to simple: whey+fishoil+multi for now.

longhorns_p

11-06-2009, 08:01 AM

datpiff is a good mixtape source.

about the creadyl thanks for the offer but im going to stick to simple: whey+fishoil+multi for now.

fair enuff :( lol

Surprised you don't add some creatine mono or something like that.

jedi-niz

11-06-2009, 02:08 PM

fair enuff :( lol

Surprised you don't add some creatine mono or something like that.

I know there is nothing wrong with taking them but since i get all this negativeness from my mom for taking whey and she doesnt want me taking anything else. yes strong ignorance but its ok, ill manage lol.

currently eating my preworkout stack.....OATMEAL+raisins+applesauce+cinnamon and Water+whey then im gonna go tear it up ....then unfortunately i have work today.

pochieg

11-06-2009, 04:54 PM

I know there is nothing wrong with taking them but since i get all this negativeness from my mom for taking whey and she doesnt want me taking anything else. yes strong ignorance but its ok, ill manage lol.

currently eating my preworkout stack.....OATMEAL+raisins+applesauce+cinnamon and Water+whey then im gonna go tear it up ....then unfortunately i have work today.

applesauce thats what im talking about! brb imitating your oatmeal

jedi-niz

11-06-2009, 05:15 PM

Neel's Strength Journey!
Cardio 10 minutes

Squat
warmup: fast bw+35 squatsx20
125lbs Frontx9 right side slipped on last rep
150lbs x5
185lbs x5
215lbs x5
250lbs x3 PR Tough
185lbs x8

Bench wu bar x15
115lbs x10
135lbs x5
160lbs x5
190lbs x5
220lbs x3 PR!
160lbs x8

RowWU barx15
100lbs x10
125lbs x5
150lbs x5
175lbs x5
205lbs x3 tough PR!
150lbs x8

Extras:
BW Dips 4 sets (15,15,12,11,6) rests were short

barbell curls 4 sets
95lbs x6, 85lbs x7, 75lbs x8, 65lbs x8 =>45lbs x2 negative hold

tricep pushdown 4 sets
100lbs x8, 110lbs x3(fail) 90lbs x8, 90lbs x6, 80lbsx8

I AM MOVING PULLUPS TO MONDAY ONLY INSTEAD OF FRIDAY AND MONDAY BECAUSE OF TIME AND IM DEAD TIRED AT THIS POINT ON FRIDAYS

great day, im feeling good with school, i got my stuff together only thing that sucks is my school isnt offering many civil engineering courses next quarter so im stuck with multivariable calculus, vector statics, engineering statistics, physics of thermodynamics and some labs.... i wish i could get better classes. stupid budget cuts. well in the gym it was great i felt huge at the end. cant wait till i bench 2 plates next week :)

new songs i was listening to
E_8LLZGwpE0
eMXsCm5t3Sc

jedi-niz

11-09-2009, 09:47 PM

Neel's Strength Journey!
Cardio 11 min
stretching
Squat 5x5 bw+35lb plate 20 squats,
125lbs x10 frontsquat
155lbs
185lbs
220lbs
250lbs x4 :( ->135lbs x5

BB Row 5x5 all benches were taken
105lbs x10
135lbs
155lbs
180lbs
205lbs

Bench 5x5 WU bar x15
115lbs x10
140lbs
175lbs
195lbs
220lbs* did 4 by myself and a little help on last rep

Extras:
wide pullups 4 sets (7,7,6,6)
1x15 25lb hyperextension
today is a day that will forever remain in infamy
i was having a bad day overall i dont know why but i realize i cant let this happen this routine has been nothing but great for me so i must finish strong 2 more weeks. on wednesday i will hit it full force incline 205 and deadlift 330. lets go

longhorns_p

11-10-2009, 04:17 AM

Get it man, tear up the last 2 weeks :D

Sux about the budget cuts, the branch campus I planned to finish up at (Accounting) just shut down its entire Business department. Now we have to attend classes an hour and a half away :mad:

pochieg

11-10-2009, 04:09 PM

today is a day that will forever remain in infamy

LMFAO...lol at least you'll be able to hit 2plates on bench, im still stuck at teddybears on each side.

jedi-niz

11-11-2009, 11:36 AM

my almost finalized school schedule for next quarter.
http://photos-g.ak.fbcdn.net/hphotos-ak-snc3/hs055.snc3/14239_1273841163956_1167720408_844199_1196516_n.jp g

also i am getting my stuff together, i am going to try once again to learn how to play the piano.

gym later today after homework i am going to conquer the iron today

incline 205x5 deadlift 330x5 i CAN do this

pochieg

11-11-2009, 03:59 PM

nice ...fridays off.. brb stalking you at school.

i see youre gaining piano skills...i too am trying to increase my guitar/singing skills to lvl72 brb collabs...

longhorns_p

11-11-2009, 04:04 PM

wow that schedule does look pretty tough :o Friday's off FTMFW

jedi-niz

11-11-2009, 09:19 PM

Neel's Strength Journey!
Cardio 11 minutes

Squat 4x5 warmup: fast BW+35 squatsx20
135lbs x10 frontsquats
155lbs
185lbs
185lbs

Incline Bench 4x5 WU barx15
135lbs x10
155lbs
185lbs
205lbs PR guy spotted me on last rep

Deadlift 4x5135lbs x12
210lbs
250lbs
290lbs
330lbs PR

YEAHH!!!!

jedi-niz

11-12-2009, 11:22 PM

rewarded myself today for doing so well yesterday so i had an epic cheat meal lulz
http://i36.tinypic.com/15ecthu.png

i ate 5/7ths of the meal, shared the rest with my girlfriend

was delicious but too hard to digest all that oil.

kitarpyar

11-12-2009, 11:38 PM

jedi-niz

11-13-2009, 04:16 PM

Neel's Strength Journey!
Cardio 11 minutes

Squat
warmup: fast bw+35 squatsx20
135lbs Frontsquatx10
155lbs x5
185lbs x5
225lbs x5
255lbs x3 PR
185lbs x8

Bench wu bar x15
115lbs x10
145lbs x5
165lbs x5
195lbs x5
225lbs x3 PR!
165lbs x8

RowWU barx15
105lbs x10
135lbs x5
155lbs x5
180lbs x5
210lbs x3 tough PR!
155lbs x8

Extras:
Dips 5 sets (BWx15,+45x8,+45x8,+60x6,BWx12)

barbell curls 4 sets
105lbs x3, 95lbs x8, 85lbs x7, 75lbs x5, 65lbs x8

rope tricep pushdown 4 sets
110lbs x8, 130lbs x8 150lbs x8, 130lbs x12

i was very tired today but i had a good workout, i must get ready for work.

pochieg

11-13-2009, 04:28 PM

too much strength ITT. i bet 2plates on bench made you feel like hulk

jedi-niz

11-14-2009, 09:20 PM

after work i went to the gym for some cardio and abs, my legs are still sore from yesterday.

jedi-niz

11-16-2009, 01:46 PM

this is my last week on this routine so i must go out with a bang, and im thinking about doing scott donalds routine for 4-6 weeks and then trying either the 20 rep squat or....recommendations?

longhorns_p

11-16-2009, 02:24 PM

this is my last week on this routine so i must go out with a bang, and im thinking about doing scott donalds routine for 4-6 weeks and then trying either the 20 rep squat or....recommendations?

nice stats, way to finish strong :D

Chick-fil-A FTMFW

jedi-niz

11-17-2009, 11:28 AM

Neel's Strength Journey!
Cardio 12 min
dynamic stretching
Squat 5x5 bw+35lb plate 20 squats, 115lbs x10 frontsquat
135lbs
165lbs
190lbs
225lbs
255lbs x1 :( ->225lbs x2 ->135lbs x5
*even after doing all that warming up my hips were still very stiff, my hip flexors were too tight and i couldnt properly squat
:( feels bad man

Bench 5x5 WU bar x15
115lbs x10
145lbs
175lbs
205lbs
225lbs x3 -> 185lbs x5 :-/

BB Row 5x5
105lbs x10
135lbs
160lbs
185lbs
210lbs

Extras:
wide pullups 1x8
i think im getting sick :(
I went in the gym with a bad mindset and it ruined my day, i tried to not let it get in the way but i guess it did. yesterday night i felt very weak and my eyes burned when i got home from the gym so im getting a bit worried that my body is too tired and needs rest. i will see how i feel on wednesday about going to the gym but i might just take 1 week off and start fresh next week. i will see.
oh yeah and i woke up this morning and my left shoulder is sore it feels like a got a shot or something

longhorns_p

11-17-2009, 11:34 AM

its a good thing the program is nearing the end, hope you feel better :)

I'm crossing my fingers that I don't get sick in the middle of mine, yesterday was a bit of a scare though. Wife is sick and I started to feel yucky but it seems to have passed :o

pochieg

11-17-2009, 03:15 PM

oh noes...i shall pray to almighty Peppers in hopes to prevent sickness

jedi-niz

11-18-2009, 01:40 PM

im not sick or at least not yet, but to prevent my body from becoming any weaker i am going to take some time off from the gym maybe until monday.

this gives me time to study and recover.

longhorns_p

11-18-2009, 01:45 PM

im not sick or at least not yet, but to prevent my body from becoming any weaker i am going to take some time off from the gym maybe until monday.

this gives me time to study and recover.

study up :p jk smart idea taking time off, I'm def. going to need some time away after this 5 x 5 program

keep us updated with cool music til' you come back :cool:

pochieg

11-18-2009, 05:21 PM

im feeling weird in the gym too..but not sickness feeling..maybe im booming too much protein everywhere

jedi-niz

11-21-2009, 01:59 PM

i will start going to the gym again on wednesday, i had a huge math midterm and i owned it :) i think the stress of school is what got me feeling sick because i feel way better now.

oh and... this

http://i48.tinypic.com/280o9xe.jpg

pochieg

11-22-2009, 11:18 AM

oh and... this
[IMG]http://i48.tinypic.com/280o9xe.jpg[IMG]

you buy this? unaware

longhorns_p

11-22-2009, 12:38 PM

you buy this? unaware

seriously, that is a nice stash of proteinz

what's your fave casein????? I got the ch-pb but not too impressed

jedi-niz

11-23-2009, 12:07 PM

you buy this? unaware

yeah lulz it was on sale so i got a few

jedi-niz

11-23-2009, 12:09 PM

seriously, that is a nice stash of proteinz

what's your fave casein????? I got the ch-pb but not too impressed

i bought the natty chocolate whey i give it 6/10
i also bought mint chocolate and espresso that i havent tried yet. out of the caseins chocolate is blah but cookies and cream is BOMB i also bought choco peanutbutter but i havent tried it yet...

I will start working out on wednesday after my physics midterm.

jedi-niz

11-24-2009, 10:57 AM

this week of not lifting feels like forever, its so hard but i know i need to be patient, only 1 more day, i feel so out of shape even thought its only been a week, i need to try my best to eat super clean when im not working out or else i get fat.

i think i am going to start with a light full body workout for weds thurs fri sat but then sund

jedi-niz

11-24-2009, 10:58 AM

pochieg

11-24-2009, 03:01 PM

any cookies n cream flavor always seem to taste good. lulz weird youre going to do scott donalds and im going to do 5x5 next perhaps lulz.

jedi-niz

11-25-2009, 08:27 AM

fuuu i planned on gyming today, i studied for physics til 4:30am and woke up at 7:30 im exhausted :(.

jedi-niz

11-25-2009, 08:16 PM

even though i had 3 hrs of sleep i wanted to go to the gym because its been so long lol 1 week.

well i went and i was very weak but it felt nice to sweat, i did random lifts just to get my body used to lifting for next week this is a guess of what i did

squat
135x5
135x5
135x10
185x5

deadlift
135 x6
225 x5

incline bench 135x10
155x8
185lbs x3
135 x5

db flat press
52.5x8
65 x6

db flies 30x6

i really messed up this past week, i did not eat enough of the right foods and i feel like i lost a lot of mass in my legs and unfortunately i gained some fat in my chest and ab area :( feels bad man. i dislike my bodytype, if i gain fat so easily it makes me rage. oh well this means i just have to work extra hard to get it back.

jedi-niz

11-28-2009, 09:54 PM

still not sure if im gonna get sick or not....ive been taking zinc and eating oranges and im suppressing this hopefully it goes away soon. i couldnt help myself today i needed to go to the gym so i went and did 30 min cardio and on the hammer strength machines i did...

incline chest
96lbs x10
146lbs x10
186lbs x8
236lbs x6

decline chest
96lbs x10
146lbs x8
186lbs x6

seated row
152lbs x8
192lbs x8
242lbs x8
282lbs x7

then...
wide pullups 1x8

other random machines...

hanging leg lifts 2x12
ball crunches 2x15
done

it was tough since im sick/no energy/dead. BUT if i didnt go i wouldve commited suicide because im all chubbed up again...even if my hard lifting wont begin soon, tomorrow i will begin eating very clean again.

jedi-niz

11-29-2009, 08:41 PM

still feeling under the weather but i had to go because my im fat so after work (10am-7pm) i went to the gym and did cardio for 30 min and some atg squats

135lbs x12
135lbs x12
185lbs x8
225lbs x5 -> 135lbs x5

felt good then i attempted to do some romanian deadlifts but instead did hamstring curls and came home, i kept it short but it felt nice :)

diet was on point today
8am whey+milk
9:25am 3 eggs + 3 egg whites and oatmeal
2:00pm 1 chicken breast 3 thighs (baked) + 2 oranges + 4 servings of green beans
5:30pm 2 string cheese
8:30pm shake (1.5 scoops whey, .3 scoop casein, 8oz whole milk[i ran out of 1%], 1tbsp natty pntbtr, 1 banana, ice)

before i got to bed ill drink some casein or something. will continue this random lifting until after finals, that is when ill put my serious hat on.

jedi-niz

11-30-2009, 10:16 AM

cardio + abs felt good this morning going to school now

longhorns_p

11-30-2009, 04:04 PM

cardio + abs felt good this morning going to school now

gettin' serious up in here

do you do cardio year round?

jedi-niz

11-30-2009, 06:21 PM

went again today lulz
cardio 5 min

incline bench
115 x12
135 x8
155 x8
185 x5
205 x2

pendlay row
135 x8
135 x8
135 x8

deadlift
225 x5
295 x5
315 x5
365 x fail lololololol next time
225 x5

cable cross overs
3 sets dunno the weight

wide pull up
bw x6
bw x6
lat pull down
135 x12
135 x12

cable rows
narrow
165 x8
wide
135 x6
135 x6

jedi-niz

11-30-2009, 06:23 PM

gettin' serious up in here

do you do cardio year round?

not rly i just do it when im fat lol

i took some time off from bein sick and my body was feeling week but i ate so bad and got fat so i must do cardio

pochieg

12-01-2009, 03:30 PM

hi there jedi-niz, reporter pochieg here...just want to say wow strong meals, looks like a hardcore person's diet...
Also a couple of questions..
When you do your cardio before a workout like the 8min ones how is the intensity?
Do you try to run a mile or just light jog?
thank you for your time jedi-niz
ps. holiday chubbiness ftw
pss. i feel like acting weird today

jedi-niz

12-20-2009, 02:14 AM

i took time off for finals then i started lifting on this past monday doing a 4 day split to get back on track

jedi-niz

12-27-2009, 03:14 PM

gonna finish thi next week out on a 4 day split then once school starts ill try a 3 day split and begin updating my journal again

jedi-niz

01-09-2010, 04:14 PM

this quarter is insane so much school work, i can only fit in the gym fri-sat-sun-mon so i will figure some sort of cut program out for the winter.

pochieg

01-15-2010, 04:22 PM

this quarter is insane so much school work, i can only fit in the gym fri-sat-sun-mon so i will figure some sort of cut program out for the winter.

yo chubbs, update this

jedi-niz

01-18-2010, 02:51 PM

so ive been going thurs night right after school, friday, saturday, sunday and monday b4 school
leaving tues and weds as my rest days

this quarter is intense and it has only just started,

i plan on doing a 3 day split making it thurs night sat and mon my lifting days
and fri sun my cardio/abs days.

planning on doing one of scott_donalds 3 days splits

THURSDAY:Chest/triceps

Flat BB bench press 3 x 6 reps
Incline DB Bench press 3 x 6 reps
Leaning forward weighted dips 3 x 8 reps
Close grip bench press 2 x 6 reps
Skullcrushers 2 x 8 reps

FRIDAY: HIIT + ABS

SATURDAY: Legs/Shoulders

Squats 3 x 8 reps
Straight Legged Deadlift 3 x 6 reps
Calve raises 3 x 12 reps
Hang clean press 3 x 6 reps
Side laterals 2 x 8 reps
Bent over raises 2 x 8 reps

SUNDAY: HIIT

MONDAY: Back/ biceps

Deadlifts 3 x 6reps
Wide grip chins 2 x 8 reps
Close grip chins 2 x 8 reps
Bent over BB rows 3 x 6 reps
DB Shrugs 3 x 15 reps
BB bicep curl 2 x 6 reps
DB Hammer curl 2 x 8 reps

jedi-niz

01-21-2010, 11:08 AM

sleep is hard to get this quarter. so much schoolwork to do. today will be my first day on this routine hopefully all goes well, chest and triceps after school so ill probably gym at 9:30pm
my shoulder feels fatigued still, i dont know why

jedi-niz

01-28-2010, 05:21 PM

Update of the past couple weeks:

pretty much been doing what i feel like but im hitting all the muscle groups for the most part
with school being so tough this quarter i often find myself eating junk while doing homework lol. im kinda bulky
http://photos-d.ak.fbcdn.net/hphotos-ak-snc3/hs193.snc3/20039_1336810898160_1167720408_1026221_1606382_n.j pg

pic was taken on a day where i just did cardio so no pump lol

ok so highlights of the past weeks

bench numbers are low as crap but i need to work on it again
shoulders fatigue really easy on workouts that are split(ie. chest/tri shoulder back/bis legs)
i will probably stick to full body routines when i get back into it hardcore next quarter
DEADLIFTED 365 LAST WEEK db row 100lb relatively easy
squatting is getting much easier, i think this next time i go on 5x5 my squat will go up easily
my biceps belong to a 10 year old girl. seriously. i need to curl more, i just dont like curling.

pochieg

01-29-2010, 05:18 PM

My favorite thing for biceps is wide grip/close grip chin/pull ups.. so fun.

jedi-niz

01-29-2010, 08:24 PM

My favorite thing for biceps is wide grip/close grip chin/pull ups.. so fun.

i agree i love those way more than any type of curl, but as today was back/biceps i did some curls lol

started with deadlifts
135lbs x12
225lbs x6
275lbs x5
315lbs x5
315lbs x5
315lbs x5

wide pullups 3sets 7 reps

bbrow because all dumbell benches were taken
pendlay style where weights touching ground
135lbs 5x5

bb curl
75lbs x8
75lbs x7
75lbs x7
55lbs x8

reverse curl
55lbs x8
40lbs x8
40lbs x8

time for more hw, vector statics is reeeddicccullus

jedi-niz

03-13-2010, 12:56 PM

will return and hit it hardcore starting march 19th - forever

this quarter has been the worst, took way too many difficult classes and i have no life. barely got to gym on the weekends this quarter.

current status
weak /fat

goal
strong /jacked

pochieg

03-14-2010, 06:42 PM

jedi-niz

03-14-2010, 08:18 PM

sweet.
the return of the jedi.
good luck with your journey with school, gym, and life.

this quarter ive lost muscle, gained fat, so i know im much weaker

goals for the end of spring quarter 2010

CURRENT/GOAL

BENCH 200/225
SQUAT 205/265
DEADLIFT 315/365
INCLINE BENCH 185/205
WIDE GRIP PULLUP 8/15
PENDLAY ROW 165/205

longhorns_p

03-15-2010, 04:52 AM

good to see you getting back to it, nothin' to it but to do it :D

jedi-niz

03-18-2010, 11:34 PM

http://www.moviewallpapers.net/images/wallpapers/1983/star-wars-episode-6-return-of-the-jedi/star-wars-episode-6-return-of-the-jedi-1-800.jpg

http://i41.tinypic.com/zuh3t0.jpg

Today was my last final and my sleep schedule was so bad this week
Monday i had my Multivariable calclus final from 8:00pm-10:30pm
then i went home and studied for my Engineering statistics and Physics II finals, i studied from 11:00pm-5:00am slept for 1 hour, got up at 6:00am on tuesday and went to school, got home at 7:00pm and from 8:00pm-5:00am i studied for my hardest final which was vector mechanics, slept for 1 hour got up at 6:00am went to school got home at 7:00pm and finally studied for my Chemistry II final went to sleep at 3:00am woke up at 4:00am drank 5 cups of coffee and went to school, once that final was over this morning i was a free man! and i could finally kiss this quarter behind. my life resumes as it was back to lifting hard and i need to transform my body.

I plan on doing the bill star 5x5 routine on TUES-THURS-SAT but for this week i will go FRI-SUN-TUES and go from there. on the other days i will focus on cardio and core work.

since my final was this morning and i did not really sleep before it, i was dead tired so i got home at around 10:00am and just slept until 4:00pm and when i got up i ate and relaxed. i havent been taking any supps while i havent been working out. but i will carry on starting tomorrow taking my usual supps.

CURRENT SUPPLEMENTS: Kirkland Multivitamin, Kirkland Fishoil, Schiff Glucosamine & MSM, Green Tea, ON whey, ON casein

GOALS: Get much leaner, and stronger. current weight 200lbs goal weight 190lbs,

CURRENT/GOAL

BENCH 200/225
SQUAT 205/265
DEADLIFT 315/365
INCLINE BENCH 185/205
WIDE GRIP PULLUP 8/15
PENDLAY ROW 165/205

3/18/10
Cardio 35 minutes moderate-high intensity 4.09 miles

thanks all who are following sorry if i dissapoined you by taking a break. i really needed it i had no time because of such a busy school schedule, i will schedule my classes much better from now on.

i will begin lifting tomorrow :)

longhorns_p

03-19-2010, 04:58 AM

Lets get it!

:cool:

P3wvhXjZCa0

BTW, that does sound like a ruff qtr/semester brew :o

jedi-niz

03-19-2010, 01:36 PM

BTW, that does sound like a ruff qtr/semester brew :o

it was, too many math/science type classes at one time. i was burned out. i am just glad its over

http://i41.tinypic.com/zuh3t0.jpg

PART 1
this morning i woke up early and went to a lifting class at my local gym, it was called 24lift, when i first got there i was like wow this is gonna be easy, so i loaded up a minibarbell with 50lbs+bar and noticed i was one of the only guys in the room, i saw most the people in there had the bar +2.5-5lbs on each side and when the class started i realized why, that was the most intense thing ever my shoulders were dead at the end.

PART 2
Day 1
Cardio 8 minutes low intensity

Squat 5x5
115lbs
135lbs
165lbs
190lbs
225lbs

Flat Bench 5x5
95lbs
115lbs
145lbs
165lbs
190lbs

Barbell row 5x5
95lbs
115lbs
135lbs
155lbs
185lbs

hyperextension
2x15 @35lbs

tomorrow i am attending this "biggest loser bootcamp" thing at my gym and then maybe playing tennis afterwards

jedi-niz

03-20-2010, 10:28 AM

http://i41.tinypic.com/zuh3t0.jpg
Day 2

Biggest loser bootcamp was no joke

warmup consisting of jogging in place, high knees, butt kicks, side steps, back peddles.
3x circuit consisting of 1 minute pushups, 1 min bodyweight squats, 1 min jumping jacks
3x circuit of across the length of a basketball court, lunges, bear crawls and then burpees in place
1 circuit consisting of the 1st and 2nd circuit non stop
ending with some planks, bicycle kicks and reverse crunches

was pretty much 1 hour of straight working out, my gym is going to host thing once a month and hopefully next month ill be in much better shape.

the bear crawls killed me.

jedi-niz

03-21-2010, 08:34 PM

http://i41.tinypic.com/zuh3t0.jpg
day 3
my favorite day of the week because of incline bench and deadlifts :)

Squat 4x5
115lbs
145lbs
175lbs
175lbs

Incline Bench Press 4x5
115lbs
135lbs
150lbs
170lbs

Deadlift 4x5
185lbs
225lbs
255lbs
295lbs

feels good man!

My shoulders are both very sore from the bootcamp thing yesterday the incline bench was a bit difficult on that account. other than that it was an awesome workout.

next week i plan on changing it from fri sun tues to tues thurs sat so next thurs i start on the middle day of the routine instead of the first so in all im skipping ahead one workout but im completely ok with that i just need my schedule to work once school is in session again.

jedi-niz

03-22-2010, 09:32 AM

Just an update of my progression (and regression) throughout this past year or so and from when i first started.

2006
225lbs the worst shape of my life
http://i44.tinypic.com/160ykrc.jpg

after working out extremely hard mostly cardio in the summer before my senior year in highschool
2008 about 170lbs
http://i40.tinypic.com/2chmf02.jpg
http://i39.tinypic.com/149zc07.jpg
http://i39.tinypic.com/24kwksp.jpg

beginning 2009 started lifting and eat more 185lbs
http://i42.tinypic.com/5czqfr.jpg

middle of 2009 best shape of my life 190lbs
http://i40.tinypic.com/dxoh74.jpg

jedi-niz

03-22-2010, 09:44 AM

august 09 205lbs
http://i39.tinypic.com/1085rwp.jpg
http://i40.tinypic.com/2i1mgz5.jpg

january 2010 could not workout as much started to lose control 200lbs
http://i42.tinypic.com/14vpo9x.jpg

march 5 2010 felt like i lost it all
http://i40.tinypic.com/ht9opt.jpg
201.5 lbs about 15.5% bf

BUT!

as of today i weighed myself in the morning i am 196 and i feel much leaner i know a lot of it is water that i lost but i feel like i look much better, i will take another picture in a couple days to show my recent progress. i want to be around 185-190 at 9%bf or less :)

FryDude

03-22-2010, 02:29 PM

Great progress man, you've come a long way which attests to your dedication. You've added noticeable mass to your back (your strong point imo). Subbing/repped as well.

jedi-niz

03-22-2010, 05:19 PM

Great progress man, you've come a long way which attests to your dedication. You've added noticeable mass to your back (your strong point imo). Subbing/repped as well.

Thanks i will NOT disappoint this time around.

http://i41.tinypic.com/zuh3t0.jpg
day 4

Cardio

I jogged to the gym .5miles

moderate cardio about 4 miles

3 sets of hanging leg raises

jogged home .5 miles

not much today but i plan on doing more abwork on the coming cardio days i was sort of in a hurry today.

longhorns_p

03-22-2010, 05:41 PM

Way to squeeze the workout in and get it done

Like the other guy said you've done a great job man, definitely gained some solid mass in a short time. And your deads are still fawkin strong! Our goals are the same btw.....would love to get back down to 9% and I got 14 weeks left to do so :D

drop in our log if you get a chance and keep me on track too :cool:

http://forum.bodybuilding.com/showthread.php?t=122887921&page=13

jedi-niz

03-22-2010, 11:11 PM

jedi-niz

03-23-2010, 07:48 AM

i woke up early this morning and was getting ready to go play tennis when i was curious as to how much i weighed because i felt my midsection was a bit leaner, i know i shouldnt rely on the scale but rather how i feel and the mirror but

i was happy to see 193lbs

a good way to start a day and keeping an optimistic mindset, i am certain i can reach my goal

jedi-niz

03-23-2010, 02:10 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 5

Woke up and played tennis for 2 hours then went home ate and went to the gym

Squats
115lbs x5
140lbs x5
170lbs x5
200lbs x5
230lbs x3
170lbs x8

Bench
95lbs x5
125lbs x5
145lbs x5
165lbs x5
195lbs x3
145lbs x8

Row
95lbs x5
115lbs x5
135lbs x5
160lbs x5
185lbs x3
135lbs x8

Dips
3 sets BW (10,8,10)
shoulder was clicking felt weird

Barbell Curls (not in the squat rack)
3 sets
65lbs x8
85lbs x6
95lbs x5 => 65lbs x8

Decline French press
3 sets
65lbs x8
70lbs x8
80lbs x8

Curl Machine
3x8
100lbs 120lbs 140lbs

Final thoughts:
Overall a great day my knee was hurting a little when i first started but it felt better as i continued.

KoNuKeE

03-23-2010, 07:44 PM

keep at it brah. Gotta get that bikini body.

jedi-niz

03-24-2010, 09:34 AM

keep at it brah. Gotta get that bikini body.

thx brah

i was 192.5lbs this morning which made me smile.
today is cardio/abs ill try to get a lot done today

pochieg

03-24-2010, 11:14 AM

cool banner and thread title change
glad you're back and doing fun stuff
biggest loser thing sounds coolio
the end
gl hf lo3

jedi-niz

03-24-2010, 11:17 AM

cool banner and thread title change
glad you're back and doing fun stuff
biggest loser thing sounds coolio
the end
gl hf lo3

unfortunately my apprentice is gonna switch gyms in a month so im gonna be stuck working out alone again, which im ok with because takes less time.

banner idea/thread change was inspired by you

biggest loser thing was awesome i am going to try my best to attend every month

5th or kick?

-Lucifer

03-24-2010, 11:24 AM

Strong bench and rows, brah.

IN!

jedi-niz

03-24-2010, 02:42 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 6

Took my dog for a walk after breakfast and then walked to the gym, pretty intense cardio
i was sweating like crazy, then for abs i did
3x10 hanging leg raises
3x25 knee to elbow bicycle crunches
2x10 weighted swiss ball crunches
2x30 mason twist
3 planks forward and sides

felt good afterwards.

here are some updated pictures
before i started
http://i39.tinypic.com/2ldityv.jpg

3/24/10
http://i41.tinypic.com/2ro1h5e.jpg

It may not be very noticable but i feel much lighter/leaner and better about myself.

feels good man!

jedi-niz

03-24-2010, 02:45 PM

Strong bench and rows, brah.

IN!

thx i just hope i dont lose control ever again

FryDude

03-24-2010, 03:05 PM

unfortunately my apprentice is gonna switch gyms in a month so im gonna be stuck working out alone again, which im ok with because takes less time.

banner idea/thread change was inspired by you

biggest loser thing was awesome i am going to try my best to attend every month

5th or kick?

Which isn't a bad thing imo, you'll get in and out without having to slow down/speed up for your partner.

Keep it going brah.

KoNuKeE

03-24-2010, 09:37 PM

thx brah

i was 192.5lbs this morning which made me smile.
today is cardio/abs ill try to get a lot done today

so disregard strength accquire six pack?

jedi-niz

03-24-2010, 09:52 PM

so disregard strength accquire six pack?

nah strength is coming, i have goals to get much stronger and i know i can do this, once i lean out a bit i will slow bulk and get bigger

jedi-niz

03-25-2010, 04:36 PM

http://i41.tinypic.com/zuh3t0.jpg
day 7

Squat 4x5
115lbs
145lbs
185lbs
185lbs

Incline Bench Press 4x5
115lbs
135lbs
155lbs
175lbs

Deadlift 4x5
185lbs
225lbs
275lbs
300lbs

finished up with some db shrugs to hit the traps

felt good, going to disneyland tomorrow so tomorrow will be a rest day for sure
so far been a great week and looking forward to saturday.

next quarters schedule
http://i43.tinypic.com/20r8x3n.png

going to look into minoring in materials engineering
this schedule leaves tues thurs pretty open for me to gym which is great and the weekend too

KoNuKeE

03-25-2010, 11:09 PM

nah strength is coming, i have goals to get much stronger and i know i can do this, once i lean out a bit i will slow bulk and get bigger

yeah good thinking there, and just bulk till next spring.

jedi-niz

03-27-2010, 10:26 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 8

went to disneyland yesterday, i did not eat enough, and what i did eat was not good.
i was tired from walking around all day and i got home late went to sleep at 3am ish, woke up went to work 10am-7pm and at 8pm gymed it up with KoNuKeE , my deltoids were feeling weird since yesterday and i was considering skipping today and resting oh well lol. overall i give todays workout a 6/10
Squats
115lbs x5
145lbs x5
175lbs x5
205lbs x5
240lbs x3
175lbs x8

Bench
95lbs x5
135lbs x5
145lbs x5
175lbs x5
200lbs x3
145lbs x8

Row
95lbs x5
115lbs x5
140lbs x5
160lbs x5
190lbs x3
140lbs x8

Dips
3 sets BW (10,10,10)
shoulder felt weird

Barbell Curls (not in the squat rack)
3 sets
65lbs x8
75lbs x8
75lbs x8

Decline French press
3 sets
65lbs x8
75lbs x8
75lbs x8

Curl Machine
3x8
120lbs 140lbs 110lbs

jedi-niz

03-30-2010, 06:14 PM

http://i41.tinypic.com/zuh3t0.jpg

Day 9
Squat 5x5
120lbs x8 Front squat *
150lbs
180lbs
210lbs
240lbs
135lbs x5 Front squat *
I saw an older gentleman front squatting when i got there, and it made me remember how awesome front squats were for warming up my legs for squats so for now on my first set will always be front squats as a warmup and sometimes a cooldown because they hit the quads so well

Flat Bench 5x5
100lbs x8
135lbs
150lbs
175lbs
200lbs
my right shoulder was clicking

Barbell row 5x5
95lbs x8
120lbs
145lbs
165lbs
190lbs

Wide grip Pullups
4 sets 7,7,6,5
total 25
Each week from here on out i will set a goal total for pullups and reach the goal regardless of how many sets it takes, but later on i will try to reach the same goals in less sets

hyperextension
3x12 @35lbs,50lbs,50lbs
my back felt so tight after this i will try 70lbs next week for my last set

KoNuKeE

03-30-2010, 10:29 PM

damn is your shoulder still acting how it was on saturday? take care of it brah. ice it and do whatever you gotta do to keep it healthy.

jedi-niz

03-31-2010, 09:04 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 10
35 min cardio 630cal 4.3 miles

3x12,10,10 hanging leg raises
3x15,20,25 knee to elbow bicycle crunches
3x10,15,12 swiss ball crunches
2x25 mason twist
3 planks forward and sides

jedi-niz

03-31-2010, 10:02 PM

damn is your shoulder still acting how it was on saturday? take care of it brah. ice it and do whatever you gotta do to keep it healthy.

put some icy hot on it today still feels weird

does anyone know a good stretch for your delt

jedi-niz

04-01-2010, 10:15 AM

http://i41.tinypic.com/zuh3t0.jpg
day 11

Squat 4x5
125lbs x8 Front squat
150lbs
185lbs
185lbs

Incline Bench Press 4x5
115lbs x8
135lbs
160lbs
180lbs

Deadlift 4x5
195lbs
230lbs
275lbs
310lbs
back felt weird after the last set but its ok now
feels good man!

DB shrugs 60lbs x16 70lbs x14
machine shrugs 205x10 295x8

i have to go to school for a lab today which really sucks im trying to add the lab on monday since im at school all day, but im #1 on the waitlist.

since the quarter just started, i dont have much studying to do, so i will probably go tonite to get some cardio in to help my fatloss efforts.

also my right deltoid still feels sore i dunno why. again if anyone knows any really helpful stretches that would be nice. thanks

EDIT:
PART 2
after school
35min incline walk up to 21%
5 min of rowing

KoNuKeE

04-02-2010, 11:52 PM

yeah man i got these bands that i got from my physical therapist. ill bring them when we go to the gym again.

jedi-niz

04-03-2010, 11:00 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 12

Squats
120lbs x5
155lbs x5
185lbs x5
210lbs x5
245lbs x3
185lbs x8

Bench
100lbs x5
135lbs x5
155lbs x5
175lbs x5
205lbs x3
155lbs x8

Row
95lbs x5
120lbs x5
145lbs x5
165lbs x5
195lbs x3
145lbs x8

Dips
4 sets BW (13,13,13, 13)

Barbell Curls
3 sets
70lbs x12
80lbs x8
80lbs x8

Decline French press
3 sets
70lbs x12
80lbs x8
80lbs x8

Curl Machine
3x8
125lbs 135lbs 145lbs

awesome day

jedi-niz

04-05-2010, 09:30 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 13

ARGHH!

school was cool. physics professor did cool demos with electricity and shocked himself on accident.

took my dog for a walk, then went to the gym for cardio abs did about 3 miles then it was terrible i could not walk or do anything i didnt know what was wrong, i know somethign hurt and couldnt point it out because i was doing cardio at a moderate pace, then it hurt BAD so i stopped and thought i was dehydrated so i drank water and still felt pain so i went to do abs, could not do a single exercise without feeling excruciating pain, got home called my girlfriend told her what happened then i researched a bit and came to the conclusion that it was blueballs because b4 the gym i was very very aroused, terrible idea.

so i did 3/4th of a cardio session and no abwork.

KoNuKeE

04-05-2010, 10:39 PM

bust a nut already.

jedi-niz

04-05-2010, 10:52 PM

bust a nut already.

boom protein everywhere

jedi-niz

04-06-2010, 01:26 PM

http://i41.tinypic.com/zuh3t0.jpg

Day 14
Squat 5x5
135lbs x8 Front squat
155lbs
185lbs
215lbs
245lbs
135lbs x5 Front squat
knees hurt bad

Flat Bench 5x5
115lbs x10
135lbs
155lbs
185lbs
205lbs a little assistance on the last 2 reps so i did another set of 2 on my own
so in total i did 5 no help

Barbell row 5x5
115lbs x8
125lbs
145lbs
175lbs
195lbs
i felt a nerve getting pinched in my hand towards the end

Wide grip Pullups
5 sets 8,8,4,2,6
total 28
i need to make the rest inbetween sets longer, i was going on less than 30 seconds and i was too tired

hyperextension
35lbs x15
50lbs x15
70lbs x8 (next week will attempt again)

KoNuKeE

04-07-2010, 07:40 PM

brah next time we go to the gym lets swim. 10 laps and im exhausted. CARDIO FTW!

jedi-niz

04-07-2010, 07:43 PM

brah next time we go to the gym lets swim. 10 laps and im exhausted. CARDIO FTW!

apr 17th u could go to the SS

KoNuKeE

04-07-2010, 11:32 PM

apr 17th u could go to the SS

koooo. lets do it

jedi-niz

04-08-2010, 06:46 PM

http://i41.tinypic.com/zuh3t0.jpg
day 15

Squat 4x5
125lbs x10 Front squat
155lbs
185lbs
185lbs

Incline Bench Press 4x5
115lbs x10
145lbs
165lbs
185lbs

Deadlift 4x5
135lbs x8
205lbs
235lbs
275lbs
315lbs

DB shrugs 60lbs x16 70lbs x14
machine shrugs 255x8 345x6

35min incline walk up to 24% 600cal

abwork(hanging leg raises, bicycle crunches, weighted swiss ball crunches, planks)

CURRENT PICS [4/8/10]
http://i43.tinypic.com/2pu03ms.jpg
http://i42.tinypic.com/256em2r.jpg
definately noticing some progress since springbreak.

and for the finale, rate my post workout meal/10

http://i42.tinypic.com/r8bker.jpg
Black beans, Whole grain Spaghetti, and chicken breasts.

jedi-niz

04-10-2010, 09:04 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 16

Squats
135lbs x8 Front squat
155lbs x5
185lbs x5
215lbs x5
250lbs x3
185lbs x8

Bench
115lbs x8
135lbs x6
155lbs x5
185lbs x5
210lbs x3
155lbs x8

Row
95lbs x8
135lbs x6
145lbs x5
170lbs x5
200lbs x3
145lbs x8

Dips
BWx14
BW+40lbs x8
BW +55lbs x8
BWx20
FELT AMAZING!

Barbell Curls
3 sets
95lbs x5
75lbs x8
75lbs x8
75lbs x8
reverse curl
55lbs x6
55lbs x6

Decline French press
3 sets
75lbs x10
80lbs x8
85lbs x6 fuu lost control on 6th rep

Curl Machine
3x8
125lbs 130lbs 115lbs
really squeezed at the top for that epic pump

one of the best days so far. its late but im gonna go walk my dog.
im inching closer to my goal of being 100x better looking that taylor lautner the fact that girls friend him attractive makes me rage! when my gf told me he looks nice i was like wtf is this shieeet.
lol im jealous.

gotta get on top of it though.
oeb525_6pnQ

longhorns_p

04-11-2010, 06:52 AM

awesome work, big improvement in the before/current pics!

adoboandryce

04-11-2010, 07:31 AM

new subber. nice work with the workouts. also with the school.

jedi-niz

04-11-2010, 07:34 AM

awesome work, big improvement in the before/current pics!

thanks, im gonna go hard likes theres no tomorrow

new subber. nice work with the workouts. also with the school.

cooool! welcome aboard

jedi-niz

04-12-2010, 07:43 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 17

Incline walk at moderate speed 35 minutes
up to 27% incline just above 600cal

abwork, weighted decline situps and my usual stuff.

looking forward to lifting tomorrow
:)

jedi-niz

04-13-2010, 02:24 PM

http://i41.tinypic.com/zuh3t0.jpg

Day 18
Squat 5x5
135lbs x8 Front squat
155lbs
185lbs
225lbs
250lbs
135lbs x5 Front squat

Flat Bench 5x5
115lbs x18
135lbs
160lbs
185lbs
210lbs a little assistance on the last 2 reps so i did another set of 2 on my own
so in total i did 5 no help

Barbell row 5x5
115lbs x8
135lbs
155lbs
175lbs
200lbs

Wide grip Pullups
4 sets 10,7,6,8
total 31

hyperextension
35lbs x15
35lbs x15
35lbs x15

jedi-niz

04-14-2010, 08:16 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 19

Walked with dog for about 2.3 miles, the last .5 miles was sprinted home.
measured with googlemaps

jedi-niz

04-15-2010, 02:55 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 20

Squat 4x5
35lb plate x15
135lbs x8 Front squat
155lbs
185lbs
185lbs

Incline Bench Press 4x5
125lbs x10
145lbs x6
165lbs x6
190lbs

Deadlift 4x5
135lbs x8
205lbs
245lbs
285lbs
325lbs

DB shrugs 60lbs x16 65lbs x14 60lbs x12
machine shrugs 255x8 345x6

abwork(hanging leg raises, bicycle crunches, weighted swiss ball crunches, planks)

cardio for today was power walking to/from gym.

jedi-niz

04-17-2010, 10:15 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 21

Squats
35lb plate x15
135lbs x8 Front squat
155lbs x5
185lbs x5
225lbs x5
255lbs x3
185lbs x8

Bench
105lbs x8
135lbs x6
165lbs x5
185lbs x5
210lbs x3
just for fun
225lbs x1.5assistance on 2nd so 1.5 lulz
165lbs x8

Row
105lbs x8
135lbs x6
155lbs x5
175lbs x5
205lbs x3
155lbs x8

Accessory lifts
Dips
BW+50 x8
BW+60 x8
BW+60 x8
BW x15 pause, x5

Barbell Curls SS with below
85lbs x8
75lbs x8
70lbs x8
70lbs x6
reverse curl
55lbs x8
55lbs x8
55lbs x6

Decline French press
3 sets
75lbs x10
85lbs x8
85lbs x8 => reverse curls 40lbs x15

swim for a little bit

Tonight i went with Konukee to the gym and it was probably one of the best days thus far. i managed to hit all the goals for today with the addition of completing one full rep by myself of 225lbs on bench. also the dips+60lbs felt good its just getting a bit difficult to hold a dumbell of that weight between my legs. allergies sucked earlier in the day but mellowed out as time passed which was great. im looking forward to the coming weeks.
jacked fibraz here i come.

Thanks for all who have been following my journal

wiz khalifa - were done.
iJi3LWjFWEs

jedi-niz

04-18-2010, 07:16 AM

i was not able to sleep AT ALL last night. feels bad man my body is so tired now and i have work for the next 9hrs.
http://www.mortgagebrokers.ie/blog/wp-content/uploads/2009/05/feels-bad-man.jpg

adoboandryce

04-18-2010, 09:07 AM

you work on sunday??

jedi-niz

04-18-2010, 06:14 PM

you work on sunday??

yeah lol im still in school but on the weekends i work at albertsons to make that gas/book money. im also trying to get an internship i recently submitted my resume to a local engineering firm.

jedi-niz

04-19-2010, 10:13 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 22

Walked with dog for about 3.6 miles
measured with googlemaps

then gym cardio 30 min 3.9 miles
weighted decline situps
35lbs x15
70lbs x15
35lbs x10x2 eachside
35lbs x15

i wanted to do more but i came with my sis and she wanted to go home to watch some stupid tv show.
excited to lift tomorrow!

KoNuKeE

04-19-2010, 11:01 PM

[QUOTE=jedi-niz;478469061]i was not able to sleep AT ALL last night. feels bad man my body is so tired now and i have work for the next 9hrs.

haha no more cardio at night for u.

jedi-niz

04-19-2010, 11:23 PM

haha no more cardio at night for u.

lol man i think it was the swimming. my legs were tired and i hardly did anything.

thursday for sure. deadlift time

longhorns_p

04-20-2010, 03:40 AM

What kind of dog you got?

Looks good in here, should be some new progress pics up soon? (no homo) :cool:

jedi-niz

04-20-2010, 08:00 AM

What kind of dog you got?

Looks good in here, should be some new progress pics up soon? (no homo) :cool:

My Long haired German Shepherd
Lily
when we first got her @8weeks
http://i41.tinypic.com/35inpue.jpg

@10 months
http://i42.tinypic.com/2wgyp9h.jpg

today is her birthday so now she is 1 year old.

progress pics, either today or later this week for sure.
thanks for stopping by

jedi-niz

04-20-2010, 02:05 PM

http://i41.tinypic.com/zuh3t0.jpg

walked to/from gym

Day 23
Squat 5x5
35lb plate x20
135lbs x8 Front squat
160lbs
190lbs
225lbs
255lbs
135lbs x8 Front squat
note:I was happy to see that 255x5 felt smooth. no knee or hip problems

Flat Bench 5x5
115lbs x10
135lbs x7
165lbs
190lbs
215lbs x4 soooo close
215lbs x3
note:as the weight goes up each week it is getting tougher and tougher, i realized i need to eat and sleep more to recover better.

Barbell row 5x5
115lbs x8
135lbs
155lbs
185lbs
205lbs
note:205x5 was really tough its getting hard to pull to my abs i am barely tapping my stomach now.

Wide grip Pullups
6 sets 11,6,5,6,4,4
total 36
note:i sort of rushed these, first set was great but since i did these after rows my back was already fatigued so it was hard to get more done. i will start increasing the rest time in between sets

hyperextension
35lbs x15
35lbs x15
35lbs x15
note:after this it was hard to walk, my glutes and lower back were very tight and it sucked because i knew i had to walk home. but once i started walking it was fine.

some updated pictures 4/20/10
http://i43.tinypic.com/2isig7p.jpg
http://i40.tinypic.com/ddgj9z.jpg
http://i40.tinypic.com/fz7k3q.jpg
http://i44.tinypic.com/1z6wndy.jpg
http://i41.tinypic.com/25poilw.jpg

KoNuKeE

04-20-2010, 03:50 PM

10/10 no homo

jedi-niz

04-20-2010, 05:14 PM

10/10 no homo

lulz get ready for thurs
because on fri
you gon be sore as fukkk cuzzz

jedi-niz

04-22-2010, 01:57 PM

instead of going to my gym today i will be going to konukees gym to lift with him

goal for today
195lbs x5 on incline bench
and
330lbs x5 for deadlift.

jedi-niz

04-22-2010, 08:06 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 24

Squat 4x5
35lb plate x15
135lbs x8 Front squat
165lbs
195lbs
195lbs

Incline Bench Press 4x5
135lbs x8
155lbs x6
175lbs x5
195lbs
reached my goal for today

Deadlift 4x5
135lbs x8
205lbs
255lbs
295lbs
335lbs :)
couldnt find 2.5lbs so went up 5lbs

DB shrugs 60lbs x16 85lbs x10 85lbs x10

random ab work

DWOrcaMt8x0

jedi-niz

04-23-2010, 06:33 AM

It was cold last night and I woke up with a runny nose/ scratchy throat/ head ache hopefully it goes away I'm so close to my goal.

adoboandryce

04-23-2010, 07:31 AM

Incline Bench Press 4x5
135lbs x8
155lbs x6
175lbs x5
195lbs
reached my goal for today

congrats! i love incline bench press... i want to throw it in once i start up an intermediate program :) i feel like it's the best barbell exercise that simulates being in the O-line in football and pushing a dude. haha.

longhorns_p

04-23-2010, 07:36 AM

dam son, you already back in shape and killin' it! GJ

jedi-niz

04-23-2010, 11:02 AM

congrats! i love incline bench press... i want to throw it in once i start up an intermediate program :) i feel like it's the best barbell exercise that simulates being in the O-line in football and pushing a dude. haha.

lol yeah, i played football in hs for 2 year i was super fat though.

dam son, you already back in shape and killin' it! GJ

thanks man, are you going to start up a new journal?

KoNuKeE

04-23-2010, 08:11 PM

Drink some water brah.

longhorns_p

04-24-2010, 05:10 AM

lol yeah, i played football in hs for 2 year i was super fat though.

thanks man, are you going to start up a new journal?

Would love to have ya tag along!

http://forum.bodybuilding.com/showthread.php?t=122887921&page=22

jedi-niz

04-24-2010, 05:24 AM

Would love to have ya tag along!

http://forum.bodybuilding.com/showthread.php?t=122887921&page=22

cool, im in!
that food looks delicious

jedi-niz

04-24-2010, 05:25 AM

Drink some water brah.

drinking fountain was so far. lol

dang that bish stole my spot on the mat, what was she thinking.

KoNuKeE

04-24-2010, 09:11 AM

drinking fountain was so far. lol

dang that bish stole my spot on the mat, what was she thinking.

silly woman theres no kitchen on the mat.

oh yeah my lower back is sore alittle bit too. Feels bad man.

jedi-niz

04-24-2010, 07:39 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 25
let me begin by saying i woke up at 5am then worked 6am-3pm then went to the gym at 4pm.
so ive been on my feet all day.
Squats
35lb plate x20
135lbs x8 Front squat
160lbs x5
190lbs x5
225lbs x5
265lbs x3 PR
190lbs x8
note: at first my legs did not want to cooperate but by the set of 190lbs it felt much better. then i dominated the 265lbs :)

Bench
115lbs x8
135lbs x6
165lbs x5
190lbs x5
220lbs x4 PR
165lbs x8
note:first 4 sets were flawless, and as i approached the 220lbs i took caution because i knew i was already tired from a long day at work, i asked one of the managers from my work to spot me and i did 4 by myself. FEELS GOOD MAN :)

Row
95lbs x8
115lbs x6
135lbs x6
155lbs x5
185lbs x5
210lbs x3 PR
155lbs x8
note: i rushed through these, the average rest between sets was about 30 seconds. it made it hard for the 4th and 5th sets. but nonetheless i completed it :)

Accessory lifts
Dips
BW+50 x10
BW+60 x8
BW+70 x8 PR
BW x10
BW x8
note: BW+70lbs x8 is a PR for me so i felt pretty good. its getting hard to hold the heavy dumb bells between my legs. i must invest in a dipping/pullup belt.

Barbell Curls
100lbs x1 for the lulz
90lbs x7 PR
85lbs x8
75lbs x8
seated incline curls
35lbs x6
Drag curls
50lbs x8
80lbs x8

Decline French press SS with reverse BB curls
3 sets
70lbs x10 55lbs x8
80lbs x8 55lbs x8
90lbs x8 55lbs x8 PR

FINAL NOTE
Today was excellent, i went alone but it was alrite i had my music with me.
2 weeks till my bday, and thats my goal deadline. im gonna keep pushing through and get more PRs. loving this!

6dtMI96zc0s

rsxnabs520

04-24-2010, 09:10 PM

Dope journal man! I wish i can deadlift as much as you. Too bad i got a weak back. lol, i'm working on it though...

subscribed!

2 weeks till your bday!?! May baby?!?! Me too! 20th...

adoboandryce

04-24-2010, 11:28 PM

strong bench press!

jedi-niz

04-27-2010, 07:49 PM

http://i41.tinypic.com/zuh3t0.jpg

rage filled couple days

Day 26
Squat 5x5
35lb plate x20
135lbs x8 Front squat
165lbs
195lbs
230lbs
265lbs

Flat Bench 5x5
135lbs x8 decline
175lbs x5
195lbs x5
225lbs x3 => 185lbs x4

Barbell row 5x5
135lbs
135lbs
135lbs
185lbs
185lbs

Wide grip Pullups
NONE

hyperextension
NONE

ever since my amazing workout saturday night, my body has been experiencing some weird things, first i felt dehydrated a lot and my blood pressure was very high, i felt nauseous and just wanted to sleep. last night i slept from 12:00pm-10:30am and i woke up and STILL felt fatigued. i then mowed the lawn and allergies KILLED ME. after mowing the lawn i went to the gym but i shouldve known NOT to ever go at 5pm again, there were WAY too many people there, i could not get anything done properly.

im not going to let this little speedbump get in my way though, just put this behind me and continue to achieve greatness with awesome gym days.

jedi-niz

04-28-2010, 08:18 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 27

Back in business!
intense cardio 35min ~600cal
Abwork
hanging leg raises 3x12

2x circuit consisting of
swiss ball v-ups (courtesy of konukee) x7
swissball rollouts x10
bicycle crunches x25

mason twist
30
40

dbcurls for teh lulz because i needed to kill time inbetween ab sets
50lbs x6
45lbs x8
40lbs x8
was suprised to see how much i could do

finished up with some cable ab twists @25lbs 12 on each side.

FEELS GOOD MAN

jedi-niz

04-29-2010, 09:16 AM

Last night after i updated my post i also walked my dog late at night.

im going to gym with my friend kevin today at his gym, going to hit some big numbers today!

jedi-niz

04-29-2010, 01:31 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 28

Squat 4x5
35lb plate x20
135lbs x8 Front squat
165lbs Front Squat
195lbs x1 Frontsquat
195lbs x5
195lbs x5

Incline Bench Press 4x5
115lbs x12
135lbs x8
155lbs x5
175lbs x5
205lbs x5 PR!
the spotter touched the bar on the 5th rep so i wanted to do more on my own so i did one more set.
205lbs x3
i was not supposed to hit 205lbs today but i was thinking how im almost done with 5x5 routine and i wanna finish with some big numbers so im going to push myself to lift as hard as i can.

Deadlift 4x5
135lbs x8
225lbs x5
265lbs x5
300lbs x5
340lbs x5 PR!
365lbs x0 fail, lower back was destroyed at this point
225lbs x5

DB shrugs 70lbs x16 80lbs x10 85lbs x8

IUfHoJDTmig

ended up not going with my friend kevin but its ok, i went alone and it was a great workout. i plan on going on saturday after work with konukee for his last workout before his surgery.

itzkevintho

04-29-2010, 04:26 PM

Holaaaaa chollaaaaaaaaaa buff ness monster

jedi-niz

05-01-2010, 08:16 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 29
:(
wokeup at 5:00am worked 6:00am-3:00pm gym at 5:00pm.
my body was tired beyond belief today, when i got to the gym it was difficult to breathe properly
overall today sucked.

Squats
35lb plate x20
135lbs x8 Front squat
165lbs x5
195lbs x5
230lbs x5
275lbs x3 PR
195lbs x8
note: terrible form on the 275. must fix this

Bench
115lbs x8
140lbs x6
165lbs x5
195lbs x5
225lbs x3 PR
165lbs x8
note:RIGHT HAMSTRING CRAMPED AFTER THE SET OF 225, FELT SO BAD. finished but my body felt so fatigued.

Row
115lbs x8
due to hamstring pain i couldnt continue barbell rows because of the position so i went to dumbell rows
60lbs x8
75lbs x8
75lbs x8
note: row progression is suffering this week.

Accessory lifts
Dips
bw x10
bw x8
bw x8
i wanted to leave at this point, my chest felt tight.

Dumbell curls
30lbs x10
40lbs x8
45lbs x8
30lbs x8
30lbs x5 SQUEEZE then slow release.

Decline French press
75lbs x8
switched to seated dumbell overhead extension
70lbs x8
70lbs x8

FINAL NOTE
F**K MY LIFE. today was HORRIBLE! my body was so tired, i kept yawning, i couldnt breathe. also another important thing to note is 5x5 was a bad choice to do on a calorie deficit, my body is SO TIRED.

i need to figure out something over the next few days, i may deload for a week, then continue on a 4 day split and try to build some endurance. ill see how it goes.

i know i should make excuses for not lifting hard, but the tightness in my chest was terrible.

culprit was dehydration

KoNuKeE

05-02-2010, 11:09 PM

let me kno how ur week off goes brah.

pochieg

05-03-2010, 02:54 PM

strong lifts itt.
dont let saturday get you down, chin up baby boy.

ps. saw beard pics couple pages back.....................came buckets

jedi-niz

05-03-2010, 06:48 PM

let me kno how ur week off goes brah.
not a week off, more along the lines of a deload

strong lifts itt.
dont let saturday get you down, chin up baby boy.

ps. saw beard pics couple pages back.....................came buckets

HE LIVES!
i think the beard looks cooler now, ill take new pics sometime soon.

I conclude this routine by saying that I have increased my lifts greatly and leaned out a bit, i know this is better for people who can eat much more because this routine NEEDS all factors of recovery in order to do well. so it was not too good of a choice for my cut. needless to say every single one of my lifts has increased a lot.

this week will be light weights to keep the blood flowing, then next week i will come back with scott donalds 4 day split that i have done a while ago, i will do that for about 4-6 weeks and then look into GVT or something else.

new revised goals
bench 225x10
Squat 315 x5
deadlift 365x5
incline bench 225x5
wide grip pullup bwx20
weighted dips bw+90 x8
I will add more when i think of them.

jedi-niz

05-04-2010, 10:05 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 30

Did a lot of house/yardwork today in preparation of moving to a new house in 2 weeks.
i packed most of my stuff already.

start of the deload today

cardio 35 min ~600cal
swiss ball dumbbell chest press SS with Swissball DB flys
50lbs x8 SS 25lbs x8
50lbs x8 SS 25lbs x8
50lbs x8 SS 25lbs x8

DB row
25lbs x8
50lbs x8
50lbs x8

ABCOASTER machine front, left, right
+40lbs 20,20,20
+40lbs 20,20,20

50 pushups SS 25 bicycle crunches
15 diamond pushups SS 15 ball crunches
30 pushups SS 25 bicycle crunches

15 pushups SS 12 ball crunches SS 8 wide pullups
8 wide pull ups SS 25 bicycle crunches

jedi-niz

05-05-2010, 10:25 PM

http://i41.tinypic.com/zuh3t0.jpg
DAY 31

School from 8am-7:30pm today

cardio 20min one machine ~300 cal 15min another machine ~230 cal

Walking DB lunges
35lbs
40lbs
45lbs
50lbs

leg extensions SS with Leg curls
I dont remember which weight
2 sets of 8 SS 8

1 set single leg DB deadlift
30lbs x8 each leg

KoNuKeE

05-08-2010, 08:30 PM

hows ur gainz comin baby?

longhorns_p

05-13-2010, 05:59 PM

Where you at?! :confused:

jedi-niz

05-13-2010, 09:47 PM

Where you at?! :confused:

twas my bday on tues but since last week i suffered bad pain in my right shin but not a shin splint, the muscle felt rubbery almost, and the muscle itself sounds like it squeaks when i move my foot. feels bad man. i took 3 days off but im back at it today.

i ate 1/2 of a full sheet cake. is was delicious. now im fat lulz gimme a week ill get back in shape

http://i41.tinypic.com/zuh3t0.jpg
DAY 32

i painted the front of my house and mowed the lawn, then walked to the gym
35min cardio ~600cal
incline bench
115lbs x10
135lbs x10
155lbs x8
185lbs x5

incline flies
35lbs x8
35lbs x8
35lbs x8
incline db press
70lbs x8

hammer row machine
2 plates on each side x10
3 plates on each side x8
3 plates on each side x8

overhead row machine
70lbs on each side x6
70lbs on each side x6

abwork
hanging leg raises 3x10
2x Superset of
swiss ball crunches x12
swiss ball v-ups x6
bicycle crunches x25
swiss ball rollouts x10

mason twist 8lb ball
x25
x20

jedi-niz

05-16-2010, 09:58 PM

I have still been working out but i havent had much time to update this, im currently in the process of moving to a new house so ill be busy with that.

brb 2 weeks

longhorns_p

05-17-2010, 03:40 AM

I have still been working out but i havent had much time to update this, im currently in the process of moving to a new house so ill be busy with that.

brb 2 weeks

Keep killing it!

KoNuKeE

05-19-2010, 06:44 PM

stop being a fatty and go lift.

jedi-niz

05-25-2010, 03:34 PM

stop being a fatty and go lift.

still lifting lol just not posting, im keeping a written journal though, ill post it all when im all finished moving and stuff. currently in the process of remodeling the house

hows recovery

KoNuKeE

05-26-2010, 11:15 AM

still lifting lol just not posting, im keeping a written journal though, ill post it all when im all finished moving and stuff. currently in the process of remodeling the house

hows recovery

oh nice brah...

its alright. feels so much better though. no pain at all. start physical therapy sometime in mid-june i think.

jedi-niz

05-29-2010, 08:53 AM

http://i41.tinypic.com/zuh3t0.jpg
DAY 33-36

MONDAY
Incline walk 35 minutes ramped up to 27% incline
walking dumb bell lunges
30lbs - 35lbs - 40lbs - 45lbs - 50lbs
my usual leg day will consist of more, i just got over the shin injury

TUESDAY
Walk to/from gym

incline bench press
115lbs x10
135lbs x10
155lbs x10
165lbs x10
185lbs x6

incline DB flyes
30lbs x12
35lbs x12
40lbs x12
45lbs x12

weighted leaning forward dips
50lbs x10
60lbs x8
60lbs x8
55lbs x8

i tried cgbp but it annoyed my wrists. i need to learn how to do this

overhead dumbbell extension
60lbs x8
70lbs x8

Decline french press
70lbs x12
70lbs x10
70lbs x8

bw dips x8

THURSDAY
Deadlift
135lbs x12
185lbs x6
225lbs x8
275lbs x5
315lbs x5

Widegrip Pullups @BW
11, 8, 6, 6,4

DB rows
50lbs x10
60lbs x8
70lbs x8
80lbs x8

narrow parallel grip latpull down
150lbs x12
150lbs x12

BB Curls
80lbs x8
75lbs x8
70lbs x8

DB curls
35 lbs x10
40lbs x6
30lbs x8

standing bicep stretch cable curl
felt good, but i dont remember the weights

FRIDAY
Seated DB press
35lbs x12
50lbs x8
60lbs x8
70lbs x6

alternating db arnold press 35lbs x10

front db raises
15lbs x10
20lbs x10
20lbs x10

side db raises
20lbs x10
25lbs x10
30lbs x10

seated bent forward db reverse flyes
10lbs x10
15lbs x10
15lbs x10

machine shrugs
250lbs x10
340lbs x10
340lbs x10

upright rows
30lbs x12
55lbs x12
70lbs x8
60lbs x10

jedi-niz

05-31-2010, 10:10 AM

will try to take pics sometime this week
i weighed 192.5 lbs today
i feel really lean/big.

KoNuKeE

06-01-2010, 11:20 PM

strong want for pics.

no homo.

jedi-niz

06-03-2010, 10:20 PM

fuuu so last week I felt a strange feeling on my neck and i was like lolwut?

so i let it continue for a couple days, it got worse, now my throat feels like its being pushed inwards or something so i went to the doctors and i got bloodwork done and im waiting on what the true diagnosis is. at first i thought it was an infection of some sort, but there arent any symptoms of one.

so im gonna take it easy for the next couple days and focus on studying for finals!

then summer!!!!