Jesin's Journal

[Jesin]

Originally posted by warped
hey bro, I read through your post, nice job! How's the knee? I blew out my ACL and i know how you feel about using it, kinda shaky and not real trusting of it? Did you talk to a doc about reconstruction? Not sure what they can do for the MCL. At least with my ACL I can strengthen the quads and compensate for it. Keep up the good work!

Thanks

Yeah, I talked to the doc about it. He said afterwards, no running, playing sports, lifting. etc for 18months. All I would be doing those 18months would be therapy.....that is what scared me off. Yeah, still to this day playing b-ball Im afraid to jump/dunk/block cos Im scared to blow it out again. Most pain Ive ever felt.

[scott_donald]

sounds good hope you didnt make the wrist worse...

[warped]

I hear ya man! One thing I will say, I wish I would have gone in and seen the doc when I first blew mine out. If I did i could have have the reconstruction done, Now it has been 7 years and I have developed arthritis and worn down a lot of cartilage in the knee. I just had it scoped a 2 years ago and the doc said he would not recommend the reconst. because of the arthritis. He told me I should have taken care of it when it first happened.

[Jesin]

Wrist was feeling alrite yesterday so I did back/bis.

Back -
One Armed DB Rows -
4 sets with 100lb db (12,12,8,7) - 45sec rest between sets

Seated Rows supersetted with back extensions -
4 sets with 200lbs (10,10,10,8) - 45 rest between sets



Bis -
DB Curls -
3 sets with 60lb dbs (8,8,8)

One Armed Preacher Curls -
3 sets with 30lb db (15,15,12) - 45 sec rest between sets

Hammer Curls -
2 sets with 40lb dbs (10,10)

Also played basketball twice yesterday and did abs.

ABS -
Weigthed Crunches (20lb dbs) - 3 sets of 20
Roman Chair (25lb plate) - 3 sets of 15
Leg Raises - 3 sets of 10

[scott_donald]

glad your wrist is feeling better....

[Jesin]

Thanks man, me too :D

[DB15]

whats your weight/diet lookin like now adays

[Jesin]

Originally posted by DB15
whats your weight/diet lookin like now adays

Weight - 237lbs (same)
All pants feel loser which is awesome

Diet - consists of mostly chicken. Only carbs pretty much are string beans, carrots, corn that I have every nite with the chicken - all non-buttered and non-salted. Tons of water, no drinkin pop, alcohol, etc. Orange juice and grape juice as well. I mite have 2-4 pizza pockets a week......depends. Mornings I ususally have Chunky chicken soup and tea.

[Jesin]

Gym today.....

Chest -
Flat Bench -
Warm up Sets -
Bar - 10
135 - 10
185 - 10
225 - 8

Sets -
245 - 2 sets (6,6)
225 - pause set (8)

Incline Bench -
3 sets with 80lb dbs (8,8,6) WEAK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Incline Flies -
2 sets with 50lb dbs (10,10)
2 sets with 60lb dbs (8,8)


Yesterday I never ate the whole day, hit the gym twice, played bball twice, went for a walk with the woman, never got much sleep, wired from this fat burner my buddy gave me (thermo Maxxx???). Probably the result in the brutal workout.

[Wheelies]

Nice job, but why are your hammer curls lower than your regular DB curls?

[Jesin]

Originally posted by Wheelies
Nice job, but why are your hammer curls lower than your regular DB curls?


No idea bro, should they be more??

[scott_donald]

most hammer curl more than db curl... but really does it matter....

[Wheelies]

Originally posted by Jesin
No idea bro, should they be more??

I dont know, mine are either the same or more if I do them at the end , if I do them first they are definitly more.

[Jesin]

Fak, maybe Im lacking something. I always do them at the end.

[DB15]

"Obsectals are what you see when you take your eyes of the goal"

i love that quote

[Not So Big]

Originally posted by Jesin
Gym today.....

Chest -
Flat Bench -
Warm up Sets -
Bar - 10
135 - 10
185 - 10
225 - 8

Sets -
245 - 2 sets (6,6)
225 - pause set (8)

Incline Bench -
3 sets with 80lb dbs (8,8,6) WEAK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Incline Flies -
2 sets with 50lb dbs (10,10)
2 sets with 60lb dbs (8,8)


Yesterday I never ate the whole day, hit the gym twice, played bball twice, went for a walk with the woman, never got much sleep, wired from this fat burner my buddy gave me (thermo Maxxx???). Probably the result in the brutal workout. good workout, i wish i could warm up with 225 on bench!

[Jesin]

Originally posted by Not So Big
good workout, i wish i could warm up with 225 on bench!

Thanks bro. It'll come if you keep it up, no doubt!

[Jesin]

Cardio - 6.9kms - 20mins

[scott_donald]

Originally posted by Jesin
Cardio - 6.9kms - 20mins

great running there... you were far faster than assasinator...

[Jesin]

Originally posted by scott_donald
great running there... you were far faster than assasinator...


I wish is was running bro, but it was on the bike :o

[scott_donald]

Originally posted by Jesin
I wish is was running bro, but it was on the bike :o

dam... oh well... thought you were an amazing runner... oh well...

[Jesin]

hahaha nope

[DB15]

Do you have a workout partner

[Jesin]

Umm most times. Not in the mornings for cardio but when lifting 3-4 of my buddies usually go

[Jesin]

Did a real fast shoulder workout yesterday....

Shoulder Press -
1 set with 60lb dbs (10)
2 sets with 70lb dbs (10,10)
1 set with 80lb dbs (9)

Side Delt Raises -
3 sets with 30lb dbs (15,15,15)

Rear Delts -
3 sets with 25lb dbs (15,15,15)

Shrugs -
4 sets with 100lb dbs (10,10,10,10)

All done in 30-35mins. Nice nice burn.

Today - 20mins of cardio - 7.1kms

[scott_donald]

nice shoulder pressing there... and the speed of the workout...

[Jesin]

Thanks Scott. Couldnt do much weight on my side delt raises because of my wrist. Still feeling a lil bit of ill effects so I dont want to push it.

[scott_donald]

Originally posted by Jesin
Thanks Scott. Couldnt do much weight on my side delt raises because of my wrist. Still feeling a lil bit of ill effects so I dont want to push it.

not good... but i find side lats are not a pull heavy weight so does not really matter...

[Not So Big]

Originally posted by Jesin
Did a real fast shoulder workout yesterday....

Shoulder Press -
1 set with 60lb dbs (10)
2 sets with 70lb dbs (10,10)
1 set with 80lb dbs (9)

Side Delt Raises -
3 sets with 30lb dbs (15,15,15)

Rear Delts -
3 sets with 25lb dbs (15,15,15)

Shrugs -
4 sets with 100lb dbs (10,10,10,10)

All done in 30-35mins. Nice nice burn.

Today - 20mins of cardio - 7.1kms good workout, 80's on shoulder press is good brothaaaaa. :cool:

[Jesin]

Thanks bro! Love to get the 100's

[DB15]

Your still in pain from your wrist?
Is it at all times or only when it is in certian positions ?

[Jesin]

Originally posted by DB15
Your still in pain from your wrist?
Is it at all times or only when it is in certian positions ?


Certain positions

[Jesin]

Another quick day.....Back.bis -

Back -
One armed DB rows -
warm up set - 80lb db (10)
3 sets with 100lbs dbs (10,10,10)

Seated Rows -
warmup set with 200lbs (15)
3 sets with 250lbs (8,8,8)




Bis -
Db Curls -
3 sets with 60lb dbs (8,8,8)

One Armed Preachers -
3 sets with 30lb dbs (20,20,20)

[scott_donald]

great weight there... why so rushed today....

[Jesin]

I was at the gym at 10pm, all alone, music cranked and I just flew through the workout. Great workout tho, I flet it mostly all in my upper back. What is the best exercise for lats??? Should I add something, I feel as I mite not be hitting them as hard? Any suggestions would be great.

[scott_donald]

i would say you need a movement like chins...

[Jesin]

Cant do chins, maybe 1-3 at the most lol.

[scott_donald]

Originally posted by Jesin
Cant do chins, maybe 1-3 at the most lol.

well there you go... just build them up... you can row all that and cant do chins...

[Jesin]

Originally posted by scott_donald
well there you go... just build them up... you can row all that and cant do chins...

Ya its weird eh.....maybe its a mental thing. Cos I weigh less then I can row. Ill start them and try and build them up week by week.

[scott_donald]

Originally posted by Jesin
Ya its weird eh.....maybe its a mental thing. Cos I weigh less then I can row. Ill start them and try and build them up week by week.

ye positive attitude...

[Not So Big]

60 pound DB curls!!!!!!!!!!
way to go, IDAHO!!

[Jesin]

hahaha thanks bro

[Jesin]

Missed cardio this morning.....too tired.

[Not So Big]

Originally posted by Jesin
Missed cardio this morning.....too tired.
its all hood, i havwent went to the gym in 3 days. like always i dont have rides, school and gym takes all my time i hate it!!!!!!

[Not So Big]

Originally posted by Jesin
Missed cardio this morning.....too tired.
its all hood, i havwent went to the gym in 3 days. like always i dont have rides, school and gym takes all my time i hate it!!!!!!

[Jimineye]

Great job, once you come back to lifting I get hurt and have to take the week off, glad to see your back. Nice 60lb DB curl.

[Jesin]

Originally posted by Jimineye
Great job, once you come back to lifting I get hurt and have to take the week off, glad to see your back. Nice 60lb DB curl.

Thanks bro, and sorry to hear about you man.....taker easy and I hope its nothing too serious.

[Jesin]

Chest/tri day. Blah.....bench is down :(

Chest -
Flat Bench -
Warmup Sets -
bar for 10
135 for 10
225 for 6
Sets -
245 for 3 sets (8,6,6)
225 for a pause set of 5

Incline Bench -
3 sets with 80lb dbs (7,6,6)
I WAS GETTING THE 100's!!!!!!!!!!! BLAH!




Tris -
3 supersets -
Pushdowns - 75lbs (10,10,10)
Overhead Cable Extensions - 60lbs (10,10,10)

[scott_donald]

allowed to have bad days... good days will come very soon...

[Jesin]

Originally posted by scott_donald
allowed to have bad days... good days will come very soon...

Ever since Ive been cutting my bench dropped like a mofo. I was dong 275 for 5's and getting 100s and now this. Nothing eles dropped tho.....

[scott_donald]

strange... atlaeast everything else is the same... just dont worry about it till u bulk again... try maybe changing things up for it.....

[Jesin]

Originally posted by scott_donald
strange... atlaeast everything else is the same... just dont worry about it till u bulk again... try maybe changing things up for it.....

Ya I just dont like seeing it go down. I was thinking of switching it up abit......start doing incline dbs first then flies and crossovers for a few weeks and just do pause sets with flat bench.

[scott_donald]

ye either puase sets or speed bench... i find any of the speed stuff really helps me....

[Jesin]

Little update here....found my May 8th/03 workout log, weights, and measurments and I will compare them now....

Back -
One-armed Bent Over Rows
3 sets of 6-8 - 90lbs(db's) - May 8th/03

**3 sets of 6-8 - 125lbs (db's) - May 17/04

Cable Rows
1 set of easy 12 with 200lbs (may 8th/03)
1 set of easy 8 with 225lbs (may 8th/03)
1 set of 6 struggling a lil with 7 with 250lbs (may 8th/03)
1 drop set with - 275lbs for 4, 225lbs for 5, 200lbs for 6, 150lbs for 5 (may 8th/03)

**3 sets of 10 - 250lbs - not struggling - May 17th/04

Back Extensions
3 sets of 10 with 25lbs plate - same



Shoulders - All DB's
Shoulder Press
3 sets of 8 with 60lbs - May 8th/03

**3 sets of 10 with 70lbs - May 17/04

Side Dealt Raise
3 sets of 10 with 25lbs - May 8/03

**3 sets of 5 with 40lbs - May 17/04

Rear Delts
3 sets of 12 with 20lbs - May 8/04

**3 sets of 10 with 30lbs - May 17/04

Shrugs
3 sets of 10 with 80lbs - May 8/03

**3 sets of 10 with 100lbs - May 17/04


Arms -
Tris -
Superset of Pushdowns and Tri Extensions
3 sets of 5 (pushdowns) 3 sets of 12 tri Extensions
Pushdowns - 125lbs
Tri Exts. - 50lbs May 8/03

**Tri Exts stayed the same Pushdowns are down to 100 for 10's, but I usually just use 75 for 10s because I do Skullcrushers first now...


Skullcrushers
3 sets of 10 with 90lbs - May 8/03

**3 sets of 10 with 110lbs - May 17/04

Bis -
DB curls
3 sets of 6-8 with 50lbs (db's) - May 8/03

**3 sets of 8 with 60lbs (dbs) - May 17th/04

Preacher Curls
3 sets of 8 with 90lbs - May 8/03

**3 sets of 20 with 30lb dbs - May 17/04

Hammer Curls
3 sets of 8-10 with 40lbs (db's) - May 8/03

**3 sets of 10 with 40lbs (dbs) - May 17/04


Chest -
Flat Flies
3 sets of 10-12 with 40lbs (db's) - May 8/03

**3 sets of 10 with 60lbs (dbs) - May 17/04


Flat Bench
3 sets of 5-8 with 185lbs - May 8/03

**3 sets of 6 with 245lbs - May 17/04

Incline Flies
3 sets of 10-12 with 40lbs (db's) -= May 8/03

**3 sets of 10 with 60lbs (dbs) - May 17/04

Incline Bench
3 sets of 5-8 with 70lbs (db's) - May 8/03

**3 sets of 6 with 90lbs (dbs) - May 17/04

Crossovers
3 sets of 10-12 with 30lbs on 90lbs (45 a side)

**dont do these anymore...

Legs -
Leg Press
3 sets of 10 - 500lbs

**same

Leg Extensions
3 sets of 24 - 150lbs

**same

Hamstring Curls
3 sets of 10 - 50lbs

**same

Standing Calves
3 sets of 15 - 400lbs

**same

Seated Calves
3 sets of 15 - 100lbs

** same



Measurements -
Wrist - 7 in - **Same
Forearm - 12.5 in - **13in
Arm - 16.5 in - **17.5in
chest - 48 in - **49in
Shoulders - 55 in - **53in
Calve - 16 in - **17in
Thigh - 26 in - **26in
Neck - 17 in - **17.5in
Weight - 250lbs - **235lbs

[scott_donald]

ok looks good but could not be bothered reading...

[Jesin]

hahah ya Its long lol. But a few decent gains.

[DB15]

as long as you are gaining

[Jesin]

Shoulder day today....

Shoulder Press -
1 set with 60lb dbs (10)
3 sets with 70lb dbs (10,10,8)
1 set with 60lb dbs (10)

Militry Press -
3 sets with 135 (10,10,10)

Side Delts -
3 sets with 40lb dbs (10,10,10)

Rear Delts -
3 sets with 25lb dbs (10,10,10)

Shrugs -
3 sets with 100lb dbs (10,10,10)

[scott_donald]

ah the nice fun shoulder workout... why two pressing movemens think i have asked this before but oh well...

[Jesin]

Originally posted by scott_donald
ah the nice fun shoulder workout... why two pressing movemens think i have asked this before but oh well...


I dont usually do 2, but I felt good and said f it and decided to throw them in as well. Nice burn tho, Im done like dinner.

[DB15]

What is you at now?

[Wheelies]

Originally posted by scott_donald
ah the nice fun shoulder workout... why two pressing movemens think i have asked this before but oh well...

I personally dont like 2 pressing movements for shoulders, I do know that Ive seen SKip La Cour do it before, but he only does 3 sets military barbell and 2 sets DB shoulder press.

[Jesin]

Originally posted by DB15
What is you at now?


Weight wise? Im not sure.....I did barely any cardio the last 2 weeks so Im assuming between 235-240. Last time I checked I was 235

[DB15]

What is your current weight

[Jesin]

Real nice back/bi day.....

Back -
One Armed Rows -
1 set with 100lb db (10)
3 sets with 125lb db (8,6,6)

Seated Rows -
1 set with 200lbs (10)
3 sets with 275lbs (8,6,6)
1 drop set - 275 (6), 250 (6), 200 (8)




Bis -
DB Curls -
1 set with 50lb dbs (10)
2 sets with 60lb dbs (8,8)

One Armed Preachers -
2 sets with 30lb db (15,15)

Hammer Curls -
2 sets with 40lb dbs (10,10)

[Not So Big]

good backbi workout

60lb DB curls pretty impressive jesin

[Jesin]

Originally posted by Not So Big
good backbi workout

60lb DB curls pretty impressive jesin

Thanks bro!

[Wheelies]

Originally posted by Jesin
Real nice back/bi day.....

Back -
One Armed Rows -
1 set with 100lb db (10)
3 sets with 125lb db (8,6,6)

Seated Rows -
1 set with 200lbs (10)
3 sets with 275lbs (8,6,6)
1 drop set - 275 (6), 250 (6), 200 (8)




Bis -
DB Curls -
1 set with 50lb dbs (10)
2 sets with 60lb dbs (8,8)

One Armed Preachers -
2 sets with 30lb db (15,15)

Hammer Curls -
2 sets with 40lb dbs (10,10)

Good job, if you arent doing it, you should do your one armed preachers on the flat side of the preacher station, pretty cool exercise, gives a freaky pump.

[Jesin]

Originally posted by Wheelies
Good job, if you arent doing it, you should do your one armed preachers on the flat side of the preacher station, pretty cool exercise, gives a freaky pump.


Oh really? Not bad, ill try it out next week thanks

[scott_donald]

what happened to doin chins and pullups...

[Jesin]

I can only do 3, so I said f it

[Jesin]

Chest/tri day yesterday.....didnt have time to post...

Chest -
Flat Bench -
1 set with the bar (10)
1 set with 135 (10)
1 set with 225 (8)
1 set with 245 (6)
1 set with 275 (1)
1 pauseset with 225 (6)

Incline Bench -
1 set with 80lb dbs (10)
2 sets with 90lb dbs (8,7)
1 with with 80lb dbs (10)

Incline Flies -
3 sets with 60lb dbs (10,10,8)





Tris -
Pushdown/Cable Extension Supersets -
Pushdowns - 100lbs (10,10,10)
Cable Extensions - 50lbs (12,12,12)

Dips -
3 sets with BW + 90lbs (6,6,6)

[scott_donald]

weldoe you managed to get past using the bar...hehe...

[Jesin]

Originally posted by scott_donald
weldoe you managed to get past using the bar...hehe...

ahhahah ya just barely.....it was tough I tell ya, phew!

[Not So Big]

Originally posted by Jesin
Chest/tri day yesterday.....didnt have time to post...

Chest -
Flat Bench -
1 set with the bar (10)
1 set with 135 (10)
1 set with 225 (8)
1 set with 245 (6)
1 set with 275 (1)
1 pauseset with 225 (6)

Incline Bench -
1 set with 80lb dbs (10)
2 sets with 90lb dbs (8,7)
1 with with 80lb dbs (10)

Incline Flies -
3 sets with 60lb dbs (10,10,8)





Tris -
Pushdown/Cable Extension Supersets -
Pushdowns - 100lbs (10,10,10)
Cable Extensions - 50lbs (12,12,12)

Dips -
3 sets with BW + 90lbs (6,6,6)
good weight jesin, keep up the hard lifting:cool:

[Jesin]

Im thinking on starting this new workout today. Try it for 6-8 weeks see if I can get more fatloss on the go here....

Workout A -

Incline Dumbbell Bench Press
Wide Grip Pull-downs to Front
Flat Bench Press
Seated Rows
Rear Delts
One Arm Dumbbell Rows
Seated Calf Raises
Standing Calf Raises



Workout B -

Dumbbell Curls
Skullcrushers
One Armed Preacher Curls
Pushdowns
Military Press
Shrugs
Leg Press
Lying Leg Curls
Lunges
Leg Extensions

Abdominal Workout
Crunches
Lying Leg Raises
Roman Chair

Monday - Saturday
Rest Day - Sunday

Week 1 Workout (A) - Monday
Abs & Cardio 20-40 Minutes - Tuesday
Workout (B) - Wednesday
Abs & Cardio 20-40 Minutes - Thrusday
Workout (A) - Friday
Abs & Cardio 20-40 Minutes - Saturday
Rest - Sunday........continue cycle Monday...

[DB15]

A decent 3 day split, I like the fact that on mon, wed and fri you work pretty hard wiht so many excerises but on your "rest" days you still get a decent workout in. I like the fact that since your fat loss you change your training to your new body/goals. Good job

[Jesin]

Gotta change to succeed. Its hard work but I really want this.

[scott_donald]

yuk dont like superset...

[Jesin]

Originally posted by scott_donald
yuk dont like superset...


Me either but it will make the workouts og by quicker....actually Ill do the workout w/o the supersets and see how long it actually will take. If it doesnt surpass 1hr 20mins Ill remove the supersets, if not Ill keep them. Ill post back later with the results. I will still be lifting heavy with this routien as well.

[Jesin]

First day with the new workout, made some changes and I can do without the supersets which is a bonus.....

Workout A -

Incline Dumbbell Bench Press -
DBs-
80x10
90x6
90x6

Wide Grip Pull-downs -
200x6
225x5
225x5

Flat Bench Press -
225x5
245x4
245x4

Seated Rows -
275x6
275x6
275x6

Rear Delts -
30lb dbs - 3 sets of 10's

One Arm Dumbbell Rows -
100x8
100x8
100x8

Seated Calf Raises and Standing Calf Raises
Super sets -
Seated -100lbs (10,10,10)
Standing - 400lbs (8,7,5)

Workout time - 1hr and 15mins

[Wheelies]

SO your altenating between muscle groups now? Do you find that you lose focus and "cool" down when you dont hit a bodypart for 3 sets?

[Jesin]

Originally posted by Wheelies
SO your altenating between muscle groups now? Do you find that you lose focus and "cool" down when you dont hit a bodypart for 3 sets?

Nope not at all man, only thing that was lacking (which is nothing new) was flat bench. Seated rows never felt so easy, Im going to try for 300 for sets next time and pulldowns.....that was the first time I tried them in almost 2yrs.

[DB15]

1hr and 15 is a long time for a workout, but with the structure of your routine its great becuase every other day is "easy"

[Jesin]

thats a little over my usual workout length but it was a real good workout.

[scott_donald]

seems good enough to me there...

[Jesin]

Made a few changes, removed incline flies, put rear delts on the first workout and added military presses on the second workout

[Jesin]

25mins of cardio - 8.2kms

Abs -
Wieghted Crunches -
3 sets with 20lb dbs (10,10,10)

Roman Chair + 25lb plate -
3 sets of 10

Leg Raises -
3 sets of 10

[DB15]

You didnt take part in the marathon this weekend did you

[Jesin]

Originally posted by DB15
You didnt take part in the marathon this weekend did you

hahah I wish......thats ona bike bro

[DB15]

Originally posted by Jesin
hahah I wish......thats ona bike bro

Well I did, I completed the half marathon it was sweet

[Jesin]

Originally posted by DB15
Well I did, I completed the half marathon it was sweet

Not even bad. Congrats.

[Jesin]

Not a bad workout.....lasted 1hr 30mins tho....

Military Press -
165x10
175x6
175x5
135x10

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x10
60x8
60x8

Skullcrushers -
110x10
110x10
110x10

One Armed Preacher Curls -
30lb dbs for 3 sets of 15

Pushdowns -
100x10
125x6
125x6

Leg Press -
400x10
400x10
400x10

Lying Leg Curls-
50x10
50x10
50x10

Leg Extensions -
150x15
150x15
150x15

Lunges - Skipped them, my legs were f'ed
Leg Extensions

[scott_donald]

makes me tired looking at it....

[Jesin]

Yup, try doing it, absolutely nuts. I dont care, Ill try it for awhile to see if the fatloss progresses.

[Not So Big]

Originally posted by Jesin
Not a bad workout.....lasted 1hr 30mins tho....

Military Press -
165x10
175x6
175x5
135x10

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x10
60x8
60x8

Skullcrushers -
110x10
110x10
110x10

One Armed Preacher Curls -
30lb dbs for 3 sets of 15

Pushdowns -
100x10
125x6
125x6

Leg Press -
400x10
400x10
400x10

Lying Leg Curls-
50x10
50x10
50x10

Leg Extensions -
150x15
150x15
150x15

Lunges - Skipped them, my legs were f'ed
Leg Extensions looks like a long workout, good job justin.. 60lb DB curls must look pretty good

[DB15]

do you squat?

[Jesin]

Originally posted by DB15
do you squat?

Nope bad knee. I can do one legged squats, they feel more comfortable for me, but thats about it

[Jesin]

Originally posted by Not So Big
looks like a long workout, good job justin.. 60lb DB curls must look pretty good

thanks

[Jesin]

30 mins of cardio - 10.6kms

Abs -
Wieghted Crunches -
3 sets with 20lb dbs (10,10,10)

Roman Chair + 25lb plate -
3 sets of 10

Leg Raises -
3 sets of 10

Bridges (I think thats what they are called) -
3 sets of front and both sides holding for 60 seconds

[Jesin]

Workout A -

Incline Dumbbell Bench Press -
DBs-
80x10
90x10!!!!:D
90x10!!!!:D

Wide Grip Pull-downs -
200x6
200x5
200x5

Flat Bench Press -
225x8
245x5
245x4

Seated Rows -
275x6
275x6
275x6

Rear Delts -
30lb dbs - 3 sets of 10's

One Arm Dumbbell Rows -
100x8
100x8
100x8

Seated Calf Raises and Standing Calf Raises
Super sets -
Seated -100lbs (10,10,10)
Standing - 400lbs (8,7,5)

[scott_donald]

that looks real good there...

[DB15]

your seated rows are very impressive

[Jesin]

Thanks guys. Im gonna use the 100's on inclines next week and Im going to try 300 on seated rows and see how that feels.

[Jesin]

30 mins of cardio - 10.2kms

Abs -
Wieghted Crunches -
3 sets with 20lb dbs (10,10,10)

Roman Chair + 25lb plate -
3 sets of 10

Leg Raises -
3 sets of 10

[Jesin]

Workout B -

Shoulder DB Press -
70x10
70x10
70x10
70x10

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x10
60x8
60x8

Skullcrushers-
110x10
110x10
110x10

One Armed Preacher Curls -
30lb dbs for 3 sets of 15

Pushdowns -
125x8
125x6
125x6

Leg Press -
450x10
450x10
450x10

Lying Leg Curls-
70x10
70x10
70x10

Leg Extensions -
170x15
170x15
170x12

One Legged Squats (holding a 60lb db)
3 sets of 10

[DB15]

one legged squats good for you

how is that knee holden up

[scott_donald]

nice workout jesin... what was the time on that like...

[Jesin]

Originally posted by DB15
one legged squats good for you

how is that knee holden up


Knee feels real good, no pain or discomfort when doing them.

[Jesin]

Originally posted by scott_donald
nice workout jesin... what was the time on that like...

Thanks scott........time was just under 80mins. I supersetted preachercurls/legextensions and leg curls/skullcrushers

[Jesin]

40mins of cardio today - upped the intensity a lil bit.....

40mins - 15.1kms

Abs -
Roman Chair - 3 sets of 10 w/25lb plate
Crunches - 3 sets of 10 w/20lb dbs
Leg Raises

[scott_donald]

ah you make me feel bad i never did abs and was supposed to yesterday...

[DB15]

I dont see how anyone can do cardio for 40 min with little to no intensity

[Jesin]

Workout A -

Incline Dumbbell Bench Press -
DBs-
90x10
90x10
90x10

Pulldowns -
200x8
200x8
200x8

Flat Bench Press -
225x8
245x5
275x3
225x5 (pauseset)

Seated Rows -
275x10
275x8
275x8

Rear Delts -
30lb dbs - 3 sets of 10's

One Arm Dumbbell Rows -
110x8
110x8
110x8

Seated Calf Raises and Standing Calf Raises
Super sets -
Seated -100lbs (10,10,10)
Standing - 400lbs (8,8,8)

[scott_donald]

looked a nice workout A.... how long was the pause...

[Jesin]

Originally posted by scott_donald
looked a nice workout A.... how long was the pause...

thanks! It was a 2 second pause

[Jesin]

Workout B -

Shoulder DB Press -
80x10
80x8
70x10
70x10, 60x6

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x10
60x10
60x8

Skullcrushers-
110x10
110x10
110x10

One Armed Preacher Curls -
30lb dbs for 3 sets of 15

Pushdowns -
125x8
125x6
125x6

Leg Press -
450x10
450x10
450x10

Lying Leg Curls-
50x10
50x10
50x10

Leg Extensions -
150x15
150x15
150x12

One Legged Squats (holding a 60lb db)
3 sets of 10

And 2 cardio sessions -
1st one - 30mins - 9.9kms
2nd one - 30mins -10.3kms

[scott_donald]

nice b workout.. but if it was me i think you should have more compounds...

[Jesin]

What would you suggest?

[scott_donald]

Originally posted by Jesin
What would you suggest?

Skullcrushers- close grip bench

One Armed Preacher Curls - hammer curls

Lying Leg Curls- sldl

Leg Extensions - tricky one, front squats, but your knee so dunno here...

[Jesin]

Originally posted by scott_donald
Skullcrushers- close grip bench

One Armed Preacher Curls - hammer curls

Lying Leg Curls- sldl

Leg Extensions - tricky one, front squats, but your knee so dunno here...


Ya Im worried about my knee when you say sldl's as well. Would that put much tension on my knee or should it be fine? But Ill substitute the others and see how it goes.

[scott_donald]

Originally posted by Jesin
Ya Im worried about my knee when you say sldl's as well. Would that put much tension on my knee or should it be fine? But Ill substitute the others and see how it goes.

should be fine the knee is not locked out its naturally flexed... start lighter and see how it goes...

[Jesin]

Originally posted by scott_donald
should be fine the knee is not locked out its naturally flexed... start lighter and see how it goes...

Will do. Is Workout A's exercises fine?

[scott_donald]

Originally posted by Jesin
Will do. Is Workout A's exercises fine?

ye maybe chins instead of pulldaowns thats it tho...

[Jesin]

Workout A -

Incline Dumbbell Bench Press -
DBs-
80x10
90x10
90x10
90x10

Chinups - 3 sets (4,3,2) - Now you can see why I do not do chins

Flat Bench Press -
225x8
245x5
255x4
225x6 (pauseset)

Seated Rows -
275x10
275x10
275x10

Rear Delts -
30lb dbs - 3 sets of 10's

One Arm Dumbbell Rows -
100x10
100x10
100x10

Seated Calf Raises and Standing Calf Raises
Super sets -
Seated -100lbs (10,10,10)
Standing - 400lbs (8,8,8)

[scott_donald]

your chins are better than they were before... its funny thoo with all the strength you have while rowing that you cant do more...

anyway keep in at it... or even swap to pulldowns when you feel you cant do enough...

[Jesin]

I did do rows before I did pullups even tho I wrote them down first. Ill try them first on Friday see if I far out better.

[DB15]

man your progress is impressive

[Jesin]

Played B-Ball for about an hour
Then cardio for 40mins - 14.2kms

[Jesin]

Originally posted by DB15
man your progress is impressive

thanks man

[Jesin]

Workout B -

Military Press -
135x12
175x6
175x5
175x5

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x10
60x8
60x8

Pushdowns -
125x10
125x8
125x6

Hammer Curls -
50x10
50x10
50x10

OH DB Extensions (one armed)
30x15
30x15
30x15

Leg Press -
400x10
400x10
400x10

Lying Leg Curls-
50x10
50x10
50x10

Leg Extensions -
150x15
150x15
150x12

[Jesin]

Cardio/abs day -

35mins - 12.6kms

Abs -
Roman Chair - 3 sets of 10 w/25lb plate
Crunches - 3 sets of 10 w/20lb dbs
Leg Raises

[Not So Big]

wheres the squats for legs?

good military pressing there mr. jesin

[Jesin]

Originally posted by Not So Big
wheres the squats for legs?

good military pressing there mr. jesin


Thanks man. I f'ed my knee up pretty bad so im afraid to do squats and deadlifts but when I do one legged squats it feels alright. Someday I may give them a hook....

[Jesin]

Workout A -

Incline Dumbbell Bench Press -
DBs-
80x10
90x10
90x10
90x10

Chinups - 2 sets (3,1 - then i stopped :| )

Flat Bench Press -
225x8
245x5
245x4
225x8 (pauseset)

Seated Rows/Rear Delts/Back Extensions (supersetted) -
200x15
200x15
200x12

Rear Delts -
20lb dbs - 3 sets of 15's

Back Extensions - 3 sets of 15
One Arm Dumbbell Rows -
100x10
100x10
100x10

Seated Calf Raises -
Seated -100lbs (10,10,10)

[scott_donald]

how did the chins get worse...

[Jesin]

no idea scott but I wasnt happy.

[Wheelies]

Nice poundages, but I think you should up the weight on DB rows and bent over laterals.

[Jesin]

Originally posted by Wheelies
Nice poundages, but I think you should up the weight on DB rows and bent over laterals.

Ya I was thinking the same, try and keep everything in the 4-6rep range

[Wheelies]

You dont necessarily have to do 4-6, but for movements like db rows I saw better results going really heavy. And most people dont realize how much they can do on bent over laterals if they really try.

[Jesin]

Yesterdays workout........

Workout B -

Shoulder Press (dbs) -
70x10
70x10
70x10
70x10

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x10
60x8
60x8

Pushdowns -
100x12
100x12
100x10

Incline Curls -
40x10
40x10
40x10

OH DB Extensions (one armed)
30x15
30x15
30x15

Leg Press -
400x10
400x10
400x10

Lying Leg Curls-
50x10
50x10
50x10

Leg Extensions -
150x15
150x15
150x12

[scott_donald]

not a bad day there...

thought u were goin to try and do more compounds...

[Jesin]

Ya I did hammer curls last week and I decided to see how the incline curls felt. Didnt start sldl tho, and I dont get anything from cg bench. Whateles would you suggest for a tri exercise, dips?

[DB15]

Im wondering how many dips you could complete

[Jesin]

Originally posted by DB15
Im wondering how many dips you could complete

Not sure man. The Dip bar at the gym is weird and big and feels like Im gonna fall on my face. They need smaller bars....

[Jesin]

Cardio day....didnt do abs......

50mins - 18.6kms

Started off slow, didnt think it was going to be a good day then I felt really good and was doing bout 25kms/hr the last 20-25mins.

[Jesin]

Incline Dumbbell Bench Press -
DBs-
80x10
90x12
90x12
90x10

F the chinups >:|

Tbar Rows -
175x10
175x10
175x8

Flat Bench Press -
225x8
245x6
245x5
225x8 (pauseset)

Seated Rows -
275x8
275x8
250x10

Rear Delts -
30lb dbs - 3 sets of 10's

Back Extensions - 3 sets of 15

One Arm Dumbbell Rows -
100x10
100x10
100x8

Seated Calf Raises -
Seated -100lbs (10,10,10)

Wednesday and Thrusday played B-ball both days for at least 4hrs.

[Jesin]

Cardio and Abs -
40mins - 14.4kms

Abs -
3 sets of leg raises
3 sets of weighted crunches
3 sets of roman chair w/25lb plate

[DB15]

current weight?

[Jesin]

Originally posted by DB15
current weight?

pretty much same as before.....228

[DB15]

think you loosing fat though

[Jesin]

Originally posted by DB15
think you loosing fat though


ya, Im down to a size 34 in pants so thats a bonus even though i dont see it in myself when i look in the mirror.

[Not So Big]

Originally posted by Jesin
ya, Im down to a size 34 in pants so thats a bonus even though i dont see it in myself when i look in the mirror. what were u at before? good job

[DB15]

Originally posted by Not So Big
what were u at before? good job

alot bigger than that

his sucess is awsome to witness

[Jesin]

Originally posted by Not So Big
what were u at before? good job

I was between a 36-38 and I weighed 254. Its a slow process but its comming along. Aiming for 215 now....

[Jesin]

Originally posted by DB15
alot bigger than that

his sucess is awsome to witness


Thanks buddy

[Jesin]

Shoulder Press (dbs) -
70x10
70x10
70x10
70x10

Shrugs -
100lb dbs for 3 sets of 10

Dumbbell Curls
60x8
60x8
60x8

Pushdowns -
100x12
125x8
125x8
125x6

Incline Curls -
50x10
50x10
50x10

OH Cable Extensions -
70x15
70x15
70x15

Leg Press -
400x10
400x10
400x10

Lying Leg Curls-
50x10
50x10
50x10

Leg Extensions -
150x15
150x15
150x15

[scott_donald]

nice day there looking strong...

[Jesin]

Stained my neck on mondays workout, could barely move all day yesterday, got a massage last night off the woman....little better today....may go do cardio....

[scott_donald]

Originally posted by Jesin
Stained my neck on mondays workout, could barely move all day yesterday, got a massage last night off the woman....little better today....may go do cardio....

ah massage sounds good... was the woman hot...

[Jesin]

I wouldn settle in a relationship if she wasnt ;)

[DB15]

Originally posted by Jesin
I wouldn settle in a relationship if she wasnt ;)

hahaha

post the day/date of the workout for your workouts

[Jesin]

Cardio day -
70mins - 23.5kms

[Jesin]

Yesterday the GF dragged me for an hour and 1/2 walk. Dono the kms, but it was decent and at a good pace.

[Jesin]

Neck is not too bad today.....going to try and do Workout A today.....going to go light tho. Ill post back later.

[Jesin]

Didnt lift yesterday....still a lil stiffness

Cardio and Abs -
40mins - 14.6kms

Abs -
3 sets of leg raises
3 sets of weighted crunches (20lb dbs)
3 sets of roman chair w/25lb plate

[Jesin]

Some bad news......hurt my knee doing leg press......locked my knee at the top on my 8th rep (hard) and did some damage. Going to the doctors later on today but no lifting/cardio fer awhile now :(

[Wheelies]

Never lock your legs out on leg press bro...good luck

[Jesin]

Originally posted by Wheelies
Never lock your legs out on leg press bro...good luck

Ya I never do and I didnt mean too, just I was going really heavy and got that lst one up and they locked.....sucks......going to the hospital today.

[Jesin]

I'm going to go down and try doing upper body workouts see if it puts any strain at all, if not I will continue to do that w/o the cardio :| So I guess my weightloss will be on hold for a bit. :(

[Jesin]

Went down yesterday.....

Flat BB Bench -
135x10
225x6
225x8
225x7
225x5 (pause set)

DB Curls (seated) -
50x10
60x10
60x8
60x8, 40x10, 30x5

Skullcrushers -
110x10
110x10
110x8

Military Press -
135x10
155x8
165x8
175x5
135x10

Side Lat Raises (DBs) -
30x10
40x5
40x6
40x6

Tbar Rows -
175x10
175x8
175x8

Hammer Curls -
50x10
50x10
50x10

[Jesin]

Flat BB Bench -
135x10
135x21
135x21
135x21


DB Curls (seated) -
50x10
50x10
50x8
50x8, 30x9

Skullcrushers -
110x10
110x10
110x8

Side Lat Raises (DBs) -
30x10
30x10
30x10
30x10

Tbar Rows -
175x14
175x10
175x10

[Jesin]

Militarty Press -
135x15
155x15
155x13
155x12

Flat BB Bench -
bar for 10
135x21
135x21
135x21

DB Curls (seated) -
50x10
50x10
50x8
50x8, 40x5, 30x4, 20x5

Pushdowns-
125x10
125x10
125x10

Side Lat Raises (DBs) -
40x8
40x8
40x6, 30x10

Tbar Rows Supersetted w/Rear Delts -
175x10 - 30x10 (dbs)
175x10 - 30x10
175x10 - 30x10

Not a bad day.....knee is still messed up......kinda tuff doing the pushdowns but it worked out.

[Wheelies]

Why are you benching so often, nice militarys though.

[LiL USMC BBer]

ya man what's your obsession with bench? Flat bench too!

Some impressive numbers your putting up on the side raises though! :D

[Jesin]

Until my knee gets better thats the workouts Im doing. I cant do anything I need to balance myself with my legs because it hurts. So Im skipping inclines (hurts kicking up the dbs and I hate the bb) and cable rows, pulldowns hurt too so Im pretty limited. So Im gonna do this routine for the next little bit til Im able to do my regular workouts.

[Jesin]

Flat BB Bench -
135x10
135x21
135x21
135x21

DB Curls (seated) -
50x10
50x10
50x10

Skullcrushers -
110x10
110x10
110x10

Military Press -
135x10
155x10
165x9
175x6
135x10

Side Lat Raises (DBs) -
30x10
40x5
40x6
40x6, 15x7

Tbar Rows Supersetted w/Back Extensions -
175x10
175x10
175x8

25lb plate - 3 sets of 15

One Armed Preacher Curls -
30x20
30x20
30x20

Abs -
weighted crunches (20lb dbs)
roman chair (25lb plate)
Decline crunches (25lb plate)

[DB15]

how many more weeks are you going to be following this routine?
Do you plan on changing it at all?

[Jesin]

Originally posted by DB15
how many more weeks are you going to be following this routine?
Do you plan on changing it at all?

Def, I hate this routine. Only reason Im doing this is because I messed up my knee. Im doing this just to maintain.

[DB15]

Originally posted by Jesin
Def, I hate this routine. Only reason Im doing this is because I messed up my knee. Im doing this just to maintain.

yea thats understandable, so holy long till you switch?

[Jesin]

Til whenever my knee is good.

[DB15]

Originally posted by Jesin
Til whenever my knee is good.

what do the doctors say?

[Not So Big]

thats a really good workout, why so many reps on bench press tho??

and some heavy shoulder preses you got going there.

[Jesin]

Originally posted by DB15
what do the doctors say?


Doctors say the same ****ing thing as always.....I shouldnt even went - "oh just rest it, exercise it a lil bit, keep it elevated and take tylenol and put ice on it and you'll be fine" - *******s.

[Jesin]

Originally posted by Not So Big
thats a really good workout, why so many reps on bench press tho??

and some heavy shoulder preses you got going there.

Thanks bro......just didnt feel like going heavy on bench.....My leg hurts went its bent all the way so it was kind of awkward cos I couldnt plant my feet.

[Jesin]

Todays workout.....

Hammer Curls -
60x10
60x10
60x10

Pullups (close grip) -
6 times! lol pathetic I know but hey, gotta start somewheres
5 times
3 times (then 3 assisted)

Front Delt Raises - (havent did these in a loooonnnggg time)
30x10
40x8
40x8
40x5, 20x8

Incline Flies -
50x15
50x15
60x10
60x8

Close Grip Bench -
135x10
205x10
225x10
245x8

Abs -
weighted crunches (20lb dbs) - 3 sets of 10
roman chair (25lb plate) - 3 sets of 20
Leg Raises - 3 sets of 15
Side Crunches (standing holding a 70lb db) - 3 sets of 15

[RiNgMaSteR]

Awesome close grip bench man. Looking good.

[Wheelies]

Originally posted by RiNgMaSteR
Awesome close grip bench man. Looking good.

Yup.

[Jesin]

Thanks guys

[Jesin]

Todays workout.....

Flat BB Bench -
135x10
135x21
135x21
135x21

Seated Alternets -
50x10
50x10
50x10

T-Bar Rows -
175x10
175x10
175x10

Side Delt Raises -
40x8
40x8
40x8, 15x10

Incline Flies -
50x15
60x10
60x10
60x10, 30x8

PushDowns -
80x15
80x15
80x15

Abs -
weighted crunches (20lb dbs) - 3 sets of 10
roman chair (25lb plate) - 3 sets of 20
Leg Raises - 3 sets of 15
Side Crunches (standing holding a 70lb db) - 3 sets of 15

[RiNgMaSteR]

Why such high reps? Good workout though man.

[Jesin]

Originally posted by RiNgMaSteR
Why such high reps? Good workout though man.

I still cant plant my feet for stability so I'll keep it light. I think by Monday Ill be able to start my normal routine minus the legs, which sucks. Also going to try and start cardio back up. This haulted my weight loss and I dont like it.

[DB15]

are you able to do any activity withy our leg?

[Jesin]

Originally posted by DB15
are you able to do any activity withy our leg?


Walk....bout it. Still cant do cardio.

[Jesin]

Did Kanefan's Arm workout again. First time I did it was April 03.

6 sets of 12 - 60lbs
5 sets of 12 - 65lbs
4 sets of 12 - 70lbs (last 2 sets I got 10,8 reps)

Also did -

Pullups -
4, 3, 3 (pathetic I know)

Pulldowns -
150x10
150x10
150x10

Abs -
Roman Chair - 3 sets of 20 (unweighted)
Leg Raises - 3 sets of 15
Side Bends - 3 sets of 15 (50lb db)

Also tired cardio today, just to test the knee for 5 mins. Felt good! So I'll start cardio again this week!

[Jesin]

Arms are sore today boy, woo!

[supadave]

Nice arm workout Jesin. I did it back in May, bis were sore for 5 days. Sucks about the knee, hope it heals quick for you.

[DB15]

does he have a journal?

[Jesin]

Originally posted by supadave
Nice arm workout Jesin. I did it back in May, bis were sore for 5 days. Sucks about the knee, hope it heals quick for you.

Thanks man. Yea I did it April 03 and they were killing then too. Knee is comming tho, I think I'll be able to start cardio this week.

[Jesin]

Originally posted by DB15
does he have a journal?

Kane Fan? Nah I dont think he does.

[Jesin]

Yesterdays Workout....

Incline DB Press -
80x10
80x10
80x10
80x10

Pulldowns -
175x10
175x10
175x10

Flat BB Bench -
135x10
225x5
225x5
225x5

Seated Rows -
225x10
250x10
250x10
250x10

Dips -
BWx10
BWx10
BWx10

Tbar Rows -
175x10
175x10
175x10

[scott_donald]

nice workout there... why such light benching...

[Gaz[]v[]atrix]

Workouts are looking good some nice weights there, sorry to hear about the knee I hope It Is feeling better soon.

[Jesin]

Originally posted by scott_donald
nice workout there... why such light benching...

Thanks, this was my first "heavy" bench workout in 4 weeks. Hurt my knee and I couldnt put pressure on it to brace myself so I've been doing 135 for 21's.

[Jesin]

Originally posted by Gaz[]v[]atrix
Workouts are looking good some nice weights there, sorry to hear about the knee I hope It Is feeling better soon.

Thanks man.

[scott_donald]

Originally posted by Jesin
Thanks, this was my first "heavy" bench workout in 4 weeks. Hurt my knee and I couldnt put pressure on it to brace myself so I've been doing 135 for 21's.

ok missed that all... glad you feeling better...

[Jesin]

Originally posted by scott_donald
ok missed that all... glad you feeling better...

Thanks scott.

[Jesin]

Cardio today -

20mins - 7.3kms

Knee feels really good. Upping the time of cardio to 40mins next time.

[Jesin]

Yesterdays workout....WEAK!!!!!! Hate taking time off.....

Workout B -

DB Presses -
60x10
60x12
60x12
60x10

Rear Delt -
20x15
20x15
20x15

Shrugs -
80x10
80x10
80x10

DB Curls -
50x10
60x6
60x6
60x5

Pushdowns -
75x15
100x10
100x10
100x10

Hammer Curls -
50x10
50x10
50x10

Skullcrushers -
90x10
110x10
110x10
110x10

[DB15]

40 min cardio ouch

I still say hit some sprints or hills instead, ex get your arse over to citidle hill that place will humble you very quickly, trust me ahahah

[Jesin]

lol ya....Ill work into hiit. Just not going directly into it.

[scott_donald]

still not a bad day there... how many weeks you been on this a and b workout...

[Jesin]

this is my 8th week scott

[scott_donald]

Originally posted by Jesin
this is my 8th week scott

ok was just wondering... so take it you are liking it...

[Jesin]

yea I really like it man, its good for me because i get my cardio and workouts in and also am not exhausted as much between cardio, work and workouts. Its a good split plus I like how the workout is setup. Im considering HST at the moment tho....

[DB15]

Originally posted by Jesin
Im considering HST at the moment tho....

I think that could be a good step for you

[Jesin]

Yea, Im still undecided but Im leaning closer to trying it after reading many reviews on it.

[DB15]

what is your current weight now?

[Jesin]

Originally posted by DB15
what is your current weight now?


Still 230. Never gained any weight the whole time I was injured so it's all good. Cardio started back up this week! So another 20lbs by the end of sept is my goal.

[scott_donald]

thats good but thats alot of weight to loose by then...

[Jesin]

yea I know, but this way Ill work my ass off to get it off. It will come off, I just hate how long it takes...

[Heisman]

Originally posted by Jesin
yea I know, but this way Ill work my ass off to get it off. It will come off, I just hate how long it takes...

Bro, I wouldn't go for 10 pounds per month.It just doesn't seem like you'll be able to maintain much of your strenngth levels (and you might get loose skin or something from losing so fast).

Is there any reason why you can't just hope to get down to 200 or something like that by the end of the year? That would be 30 pounds in 5 months, and I think you would have a good shot at keeping your strength at the same level in that time.

[Jesin]

Originally posted by Heisman
Bro, I wouldn't go for 10 pounds per month.It just doesn't seem like you'll be able to maintain much of your strenngth levels (and you might get loose skin or something from losing so fast).

Is there any reason why you can't just hope to get down to 200 or something like that by the end of the year? That would be 30 pounds in 5 months, and I think you would have a good shot at keeping your strength at the same level in that time.

yea thats more realistic but its all mental for me, I dont why but Ill push myself harder and keep going. I know for a fact I wont lose 20 by sept, but By xmas I will.

[Heisman]

Originally posted by Jesin
yea thats more realistic but its all mental for me, I dont why but Ill push myself harder and keep going. I know for a fact I wont lose 20 by sept, but By xmas I will.

Ah, I see what you are saying. That should work well then, just keep an eye on how you are feeling.

[DB15]

when you are done this routine i suggest that you take a week off for just cardio and see how that goes and then pick up on hst

[Jesin]

Originally posted by DB15
when you are done this routine i suggest that you take a week off for just cardio and see how that goes and then pick up on hst

what do you mean? Im doing the same routine I was doing the last 8 weeks......until I switch to HST (which Im considering hard) But on the cardio note, I havent did cardio in 4 weeks due to my knee injury so I see no need to take another week off.

[DB15]

i was saying that when you are going to switch over to HST take a week off first and just dedicate it to cardio

[Jesin]

yea fer sure

[Jesin]

Workout A -

Incline Press (dbs) -
80x10
90x10
90x10
90x10

Pulldowns (shoulderwidth grip) -
150x10
200x10
200x8
200x8

Flat Bench (bb) -
135x10
225x5 (WEAKKKKKK)
225x5 (WEAKKKKKK)
225x5 (WEAKKKKKK)

Seated Rows -
200x10
250x10
250x10
250x8

Dips -
bwx8
bwx8
bwx8

Tbar Rows -
150x10
150x8
150x8

Blah gross day.....flat bench feels really heavy after comming back from doing all that light weight.

[Jesin]

A little update.....just did the seven site fat caliper off http://www.linear-software.com/online.html and it lists me at 16.23% bf. So that means 6% more to go to get to my goal.

[DB15]

dont those tend to be a bit inaccurate?

[Jesin]

Ya theres always a margine of error but Romac's seems to be rite on or close so Ill take it.

[Jesin]

anyone know how to figure out how much weight id have to lose (approx.) to lose 6% bf? I forget the math and I couldnt find it in search.

[Heisman]

Originally posted by Jesin
anyone know how to figure out how much weight id have to lose (approx.) to lose 6% bf? I forget the math and I couldnt find it in search.

LOL.

Let's say you weigh 200 with 15% bodyfat.

200 X .15 = 30

So, you currently have 30 pounds of fat. You want to lose 6% of the 15%, so...

Y/30 = 6/15... then you cross multiply...

15Y = 30 X 6... simplify...

15Y = 180... divide both sides by the coefficient of Y (15)...

Y= 12

So, you need to lose 12 pounds of fat to lose 6% bodyfat. If you do this, you would weigh...

188 with 9% bodyfat.

Now plug in your real numbers and figure it out yourself. :cool:

[Jesin]

I see why I never went back to school.....dammit. Thanks heis

[Heisman]

Originally posted by Jesin
I see why I never went back to school.....dammit. Thanks heis

LOL, no problem.

[DB15]

that was impressive

so how much weight do you have to loose

[Jesin]

to get to 10% - 13lbs
to get to 8% - 18lbs

[scott_donald]

ooo i have a better idea just loose the weight and see how you look in the mirror...

[Heisman]

Originally posted by Jesin
to get to 10% - 13lbs
to get to 8% - 18lbs

Remember, that only works if all the weight you lose is fat.

It gets more complicated if you try to factor in muscle loss, but it is still easy to do. Do you want to assume you'll only lose fat, or do you want to put muscle loss into account (sadly, you'll probably lose a little bit, however if you do everything correctly it won't be much).

[Jesin]

Scott - yea but you see I have low self confidence and I see no difference from myself at 254 29%bf then what I am now, other then a bit more defined in my shoulders and chest. Stomach still looks disgusting and the same even though I see the difference with the measuring tape.


Heis - I think if I lost another 20lbs Ill be around 9-10% bf instead of the 7-8% because there will def be some loss of other weight besides fat.

[scott_donald]

well just keep goin... sorry but just beleive in yourself you have done amazingly so far...

[Jesin]

thanks scott

[Wheelies]

Originally posted by Heisman
LOL.

Let's say you weigh 200 with 15% bodyfat.

200 X .15 = 30

So, you currently have 30 pounds of fat. You want to lose 6% of the 15%, so...

Y/30 = 6/15... then you cross multiply...

15Y = 30 X 6... simplify...

15Y = 180... divide both sides by the coefficient of Y (15)...

Y= 12

So, you need to lose 12 pounds of fat to lose 6% bodyfat. If you do this, you would weigh...

188 with 9% bodyfat.

Now plug in your real numbers and figure it out yourself. :cool:

Heisman, Im confused, figure it out for me, I think if I did it right, to lose 4% I need to lose about 7lbs, tell me if Im right.

I weigh about 174, and I think Im at like 13-14%bf, and like I said, Id like to lose about 4%.

[waitlifter82]

Originally posted by Heisman
LOL.

Let's say you weigh 200 with 15% bodyfat.

200 X .15 = 30

So, you currently have 30 pounds of fat. You want to lose 6% of the 15%, so...

Y/30 = 6/15... then you cross multiply...

15Y = 30 X 6... simplify...

15Y = 180... divide both sides by the coefficient of Y (15)...

Y= 12

So, you need to lose 12 pounds of fat to lose 6% bodyfat. If you do this, you would weigh...

188 with 9% bodyfat.

Now plug in your real numbers and figure it out yourself. :cool:

What a nerd!! ;)

[Heisman]

Originally posted by Wheelies
Heisman, Im confused, figure it out for me, I think if I did it right, to lose 4% I need to lose about 7lbs, tell me if Im right.

I weigh about 174, and I think Im at like 13-14%bf, and like I said, Id like to lose about 4%.

174 X .135 = 23.5 pounds of fat

You want to lose 4% of 13.5%, so...

4/13.5 = Y/23.5

Y = 7

Yep, 7 pounds. :)

[Wheelies]

Thank you sir.

[Heisman]

Originally posted by waitlifter82
What a nerd!! ;)

We'll see what you say when I deadlift 400. :D

I'll be deadlifting tomorrow; we'll see where I'm at.

No problem, Wheelies.

[DB15]

Originally posted by scott_donald
well just keep goin... sorry but just beleive in yourself you have done amazingly so far...

its true man

[Jesin]

Thanks DB....

Workout B -

Shoulder Press (db) -
60x10
70x10
70x10
70x8

Side Lat Raises -
30x10
30x10
30x10

Shrugs -
80x10
100x10
100x10
100x10 --->80x10 --->70x8--->60x5

DB Curls -
50x10
60x8
60x8
60x8

Pushdowns -
100x10
100x10
100x10
125x10 ----> 100x7---> 50x8

Hammer Curls -
60x10
60x10
60x10

Skullcrushers -
110x10
110x10
110x10