Journal Of A Pussyface

[JackBags]

Howdy.
--This will be my journey into getting huge, but lifting massive.
Age 16
Bodyweight 173-176 fluctuation
My maxes are as follows:
Bench 241
Squat 359
Deadlift 367 According to this chart http://www.muscletech.com/CALCULATORS/ONE_REP_MAX/one_rep_max.shtml . Of course I predict that these maxes are wrong give or take 10 lbs.

Day 1: Consisted of...

Deadlifts. 1 warm up set of 10, another warm up single of 225.. Then First real set, 315x4 , 2nd 320x4
Dumbell Bench Press. 65x7 on all 3 sets. Easy... need to get heavier dumbells or more small plates to fit on adjustable bar. (home gym)
Pause Squats 3x3 ----> 225x3 on all sets to build explosiveness at bottom of rep.
Weighted Situps 2x8 85 lbs on chest.
Then 2 sets of oblique twist ****s as i feel my obliques are weak, but didnt want to hit those odd side crunches due to immense pain on my hips while making contact with the incline board.

Thanks for reading! I'll update quite frequently. My goals are to bench 300, Squat 420-440, and deadlift 440 by the end of the year. I have a strong feelign I will hit all these except maybe bench... But I figure, if I shoot high I will try that much harder, right? right.

Keep on keepin' on.

[britt72]

great goals man, good work you will hit them

[Fullback_45]

Great start bro and those are soem pretty descent lifts to. Goodluck!

[JackBags]

9/14
Today I did Military Press / Ham Curls / Pullups / Upright Rows / And Calves

1. M Press 135x6, 135x6, 145x6
2. Ham Curl (80x) ----->3 Pussy Hamstrings, but that will change.
3. Pullups 1x10, 1x7 15 lb plate, 1x6 15lb plate, 1x10 40 lb Speed rows
4. Upright Rows 105x8 ----->3
5. Standing Calf Raises 275x8 ... 3 Sets. I don't really care too much about my calves being strong, as I feel they are not too useful, just want to get SOME size to them so I don't look like a homosexual.

[AJ Roberts]

Good job with your lifting. What program are you following?

[JackBags]

I'm following a program that one of the powerlifters over at Sherdog.com's strength and power forum put me on. It is as follows, if you're interested...

- Box Squats 3-5 rep max and a couple of singles at the same weight for some volume.
- Incline Bench 4x5
- Bent Over Rows 4x6-8
- Situps

- 3 Board Press / Rack Press 3-5 rep max and a couple of singles at the same weight for some volume.<----------- rotated between 2 every week
- CGB 4x6
- Front plate raises 4x8
- GM 4x3-5
- Forearms

- Deadlift 3-5 rep max and a couple of singles at the same weight for some volume.
- Dumbell Press 3x10
- Pause Squats 3x3
- Situps

- Military Press 3x4
- RDL/SLDL 4 x 3-5
- Weighted Pullups 4x 5-10
- Forearms


I tweaked it a little bit for my preferences, but it is basically the same.

[Fullback_45]

Looks like a pretty solid routine. Is each block of exercises a day?

[JackBags]

No way, i'd be wasted haha, I take a day off here and there as I see fit, to replenish myself :)

[JackBags]

Due to lack of dumbell weight, would it be advisable to do one arm presses? I would think that may lead to injuries, but i want opinions?

[JackBags]

9/18 Didn't work out yesterday cuz a buddy and I wrestled in his garage, was massively tired afterwards :)

Today's workout for AM:

Box Squats
Warmup 135x10
225x1
320x3
330x3
340x3 <---- Basically destroyed my old PR.
I was on top of the world after that.

Incline Bench
Warmup 135x5
175x5
180x5
180x5
180x5
180x4 <--- Didn't want to risk anything.. Didn't have a spotter.

Bent Over Rows
Warmup
140x6
155x6
160x6
Dumbell 45's Speed Rows x 10

------------------------------------------------------- Will Go back Later tonight and hit up Weighted Situps, Heavy Shrugs and Calf Raises. Would be much too tired to cram it into one session, can you dig it?

[JackBags]

PM Workout

Warmup Set of Barbell Shrugs
305x8
305x8
305x8

Calf Raises
285x10
285x10
285x10

Weighted Situps
2 Sets 90lbs On chest, 8 reps

basically had no energy on this workout, didn't eat a meal beforehand like I usually do. Won't make that mistake again!

[JackBags]

9/19
Board Presses:
3 Board Press 265x3
------------------------------ Switched to two board, as I wanted to work on lockout.
2 Board Press:
245x3
245x3
245x3
245x3

CGB
215x3
215x3
215x3
215x3

Good Mornings - Light Sets, want to hit a new PR next time I deadlift.
155x5
155x5
155x5

Front Plate Raises
45x6
45x6
45x6

[JackBags]

9/21

Deadlift.
135x10
225x1
335x4
340x0 <----- Felt a sharp pain in my hip flexor, so decided to put it down
295x1 <----- Felt it again.

Dumbell Presses
75x6
75x6
75x6

Rock Bottom Squats for spizeed
225x3
225x3
225x3 All easy as pie.

Situps was scheduled for today, but after that lower abdominal pain on deadlifts, no way!

[JackBags]

9/22

Military Press
155x6
155x6
155x6

Weighted Pullups
15x6
15x6
15x6
Speed Rows 40lb Dumbell

Upright Rows
140x6
140x6
140x6

Hamstring Curls
95x5
95x5
95x5

[JackBags]

9/24

Shrugs
135x12
225x5
315x8
315x10
245x15
245x19

Calf Raises
135x10
295x10
295x10
295x10
295x10

Barbell Curls
115x4
115x4
(40 Lb DB Hammer Curls) 2

WristCurls
(40lb Dumbell Wrist Curls)2

[JackBags]

9/25
Box Squats
135x10
225x1
330x3
340x3 <---- This was last week's PR.. this time it went up real easy!
350x0 Don't know what happened here! Kinda mad I didn't get it.
225x10

Incline Bench
135x5
185x5
190x5
190x4
175x4

Bent over rows
45x10
160x6
160x6
155x6
135x4

May go back later on tonight to hit some weighted situps. Anyone think it would be advisable also to hit up some front squats or leg extensions?

[britt72]

great workouts man

[JackBags]

Thanks for your comment Britt! And thank you everyone else who has commented on my log


9/25 PM workout!
Tried to do some frontsquats, but shoulders were killing me! I probably was not doing them right.
135x8

Leg Extensions
215x8
215x7
215x7

Weighted Situps
50x20
95x8
95x8

Saxon Side Bends
45x8
45x8

[JackBags]

Ive been sick for the past 3 days, (went to school with fevers) thought i was good enough to lift some heavy stuff today and smash some PR's. this is how my workout went..

board press 2 boards
245x1
245x1
realized i was sucking ass
cgb 215x2 ...again was sucking ass... decided i am not healthy enough... these numbers sucked balls. it is wednesday and i am guessing i iwll not lift again till friday or saturday, i need to take time off, it is very hard, but it is for the better!

[JackBags]

Had a pretty poor workout today I'd say, first time back from being sick.
I went for a PR on deadlifts but it didn't work out:

Deadlift
135x10
225x1
340x0 <---- I knew very well that I could do it if it only got 2/3 up my shins...
335x0 <--- same thing as above, starting to get angry
315x1 <---- It dawned on me that I must work on the start of the pull
295x4 Off of a 5 inch platform, that really kicked my ass into gear
295x3
295x3

Then, tried to do some dumbell presses, but I have run out of standard plates to put on my dumbell bar and i put olympic plates on a standard bar... very dangerous.. Realized it could of been stupid.

2x135 GM's... back was real fried, got pissed off and quit for the day :)

[Porky]

jumpin from 225 - 340 is a lil much

[JackBags]

So do you suggest some more singles for warmup? like 225, then 250, then like 295?

Anyways... Went back again tonight, worked out with a buddy of mine.
Dumbell Presses
85x6
85x6
40x15 speed

Weighted Situps
100x8
100x8
50x21

Forearm Curls

Also. Closed the COC Gripper #1 14 times today, I'm | | far away from closing the #2, will work harder on grip.

[JackBags]

10/2

Military Press
165x4
165x4
165x4 these were not as heavy as I could of gone, but meh.

Went to go for some hamstring curls, but was much to sore from platform deads.

Weighted Pullups weights in backpack
20x6
25x6
30x6

Pretty quick and easy workout, I woke up today at 11 and then went back to bed at 12, then woke up again at 2:00. I've been real tired all day.

[britt72]

your military press is huge. great job

[JackBags]

Thank you my good sir

[ravyn]

So do you suggest some more singles for warmup? like 225, then 250, then like 295?

i'd say triples for warmup - 225x3, 275x3, 315x1 and go up from there.

[JackBags]

Thanks brother.
10/5
Been a while since I lifted, had a project for school that invaded my life.

Squizzats
135x10
225x3
295x3
345x3 really really sloppy tell you why in a sec!
340x1x1x1
295x3
135x???? <---- Checking Form!

Alright, the reasons they were so sloppy cuz my form was off, I couldn't get it till i re-evaulted it using the 135. What was happening is i was putting my ass out like i wanted to be buttfizzucked instead of bringing it a bit closer and not having a ramp for an arch, i was practically doing GM's on my squats, so now that I got that noticed, will not make that mistake again.

Incline Bench
135x6
185x2
195x5
195x3
195x2

Dumbell rows
80x8
80x8
80x8
80x6 I know, I know, I bet you're screaming "PUSSY LATS!!!!!111oneone" but that will not be the case in a few months, I SWEAR IT. :) Tonight I am going back to hit up some GM"s later on (just to be super super super sure!) and work on my pinch grip with plate holds. Will edit this later for tonight.

[JackBags]

Aight, it is 10/5 I went back for another workout.

Worked on Pinch Grip:
Plate Holds
25's x22 seconds
35's x 22 seconds
35's x 20 seconds
35's x 19.5

Good Mornings:
45x5
135x5
145x5
165x5 Decided to go light on these sets since i bitchowned my back on all my ass formed squats :) silly me!

[JackBags]

10/9
I've had workouts in between but i dont feel like posting. Today's workout was bueno.

Deadlifts off 5 inch platform
135x8
225x2
315x4
320x4
295x3 These should really help my start, it is demoralizing to be using such small weight, but then again hopefully I'm going to be smashing PR"s once the real deadlifting starts again.

Leg Extensions
215x8
215x7
215x5

Grip Work
COC #1

Left Hand Right Hand
5 15
5 10 Overcrushes in between on both of these
4 Negatives 5 Negatives!

Reverse Curls
Olympic Bar and 25's x 10 3 sets

Will come back later on tonight if I get a spotter for some dumbell presses!

[JackBags]

10/11

Military Press
45x12
95x4
175x3 real sloppy, should of warmed up better.
170x4
170x4
175x3

Hamstring Curls
45x8
100x3
100x3
100x3

Upright Rows
120x8
120x8
120x8
120x8

Saxon Side Bends
45x8
45x8
45x10
45x10
4x8

Weighted Pullups
bodyweightx6
35 plate x 6
35 plate x 5
35 plate x 5
25 plate x 6

[JackBags]

10/12
Calf Raises
45x6
135x10
225x6
315x10
315x10
315x10
315x10
225x15

Cheat Curls
105x8
115x6
125x4
135x2

Forearm Curls
135x10
135x8
135x10
Finger Curls 1 set 10 lb plate 10 reps a hand
I think i'm going to take tomorrow off because i messed up my lat doing saxons, i want to be able to row like a monster cuz my lats are pussssssyyyyyyyyy. Unless of course if i'm cured over night there will be no stopping me.

[JackBags]

10/14
Squats -- I've been a bitch lately, so today I kicked it up a gear or five.
135x10
225x3
295x3
345x3
350x3 May have been able to hit a sloppy 355x3, save that for laterrr.
295x3

Incline Bench
Last week I hit 195x5 so I figured 200x5 would be no problem.
135x5
165x3
200x3
200x2
185x3 Assuming I didnt warm up good enough, that's a bad habit of mine, grr!

Good Mornings
45x10
135x5
155x5
170x5

Dumbell Rows ---> I don't feel these in my lats too much, it is more of a shoulder thing, and I know i've been keeping good form, so I would like some input from you guys on this one: Should I go back to BB Rows or is there another way of doing the dumbell rows, usually have my palms facing in towards eachother, maybe if i have them pointing towards my feet?
40x8
85x8
85x7
85x7
85x7

[Fullback_45]

Great squatting bro. Rows looked very nice to.

[JackBags]

Thank You, Fullback.
Just out of curiousity, does anyone here live in SoCal? specifically SJC or San Clemente, my training partners are all flakes and if anyone in this area needs a partner for PL or strongman i'll be down for that for sure! I know it's slim chance, but then again, so is the lottery... and ppl still play :-D

[Fullback_45]

**** bro, wish you lived closer to Sacramento. I have **** to train with up here.

[JackBags]

Awww man, so close yet so far! haha

[JackBags]

10/16
Bench

135x10
185x7

2 Board Press
235x7
245x5
255x3

3 Board
265x3

Close Grip Bench
185x10
205x7
215x3
215x3
215x3

Front Plate Raises
45x6
45x5
35x5
10's, and 5's numerous times in between sets.

Weighted Situps
bodyweight x 15
50x8
110x8
110x8
110x4, 50x10

COC #1
Closed it 16 times with right hand
My left hand was bitching out today! Come 1 cm short of closage it would force the handle 'away' from the gripper, like... out where i can't mash them together, wtf?? Oh well.

Did bunch of negatives, then overcrushes.

[JackBags]

10/17
Deadlift Day
Off 4" platform

45x9
135x8
225x3
300x1
335x4
340x3
300x1
315x2
315x3
315x1

Rack pulls from knee height
345x3
345x3
345x3

I was having trouble on the knee portion and up of the deadlifts, so I decided to hit up the rack pulls, is what I'm doing the right thing?

[JackBags]

10/19
A fun day in the weight room.
Well, usually I have two lights on in my small garage home gym, but something short circuited and I only got to use one, but that's cool, it looked like a dungeon. Anyways;

Military Press
45x15
95x7
135x1
175x4
175x4
175x3

HamCurls
45x10
80x5
100x4
95x4
90x3 weird.

Weighted Pullups
bodyweight x 8
35plate x 5
35plate x 5
bw x 8
bw x 8

Wrist Curls with olympic bar in one hand
-These were fantastic, not only did I find that it was working my forearm, but also was working my wrists because the bar would sway from side to side and I would have to balance it with wrist strength, i love it.

45x10
45x10
45x10
45x10
45x10

Neck Raises
10x10
10x10
10x10
10x10

ThickBar overhand Plate holds --> These opened a whole new world of grip to me, and I absolutely enjoyed it to the very last bit. What I did is I got an olympic curl bar and my backpack, put two 35's in the backpack and put it on the center of the curl bar. Then you pick up the curl bar and use double overhanded grip to hold on to the very outer edges where the thickest part is, and you hold on to that.

70x20seconds
70x20seconds
70x20seconds
70x20seconds These were dreadfully hard, so I'll put them in my schedule religiously.

[JackBags]

10/20

Calf raises
135x15
225x6
300x4
320x10
320x10
320x10
320x10
320x6

Cheat Curls
35x15
80x5
110x8
120x6
130x4
135x2

Shrugs
135x15 ... Smacked my weiner on every rep, haha.
225x6
300x4
335x7
335x10 ... last 2..maybe 3 reps were kinda spaztic, so it was not really 10.
double overhand grip shrugs
225x15
225x15

saxon side bends
wuss bar x 10
45x7
45x7

reverse neck curls
10x15
10x15
10x15

[JackBags]

Last night I went to my buddy's house and I succeeded in my moment of truth. I crushed the COC #2 gripper 3 times, first one was a single, then i hit a double. This may not seem very noteworthy to ya'll, but once I saw that gripper at his house I knew I had to crush that bitch. I tried it with my left hand and was about an inch away from closing it, it will be a while before I close it with the left. Now on to bigger and better things, I'm going to set a goal for myself and try to close the #3 by May, after that, I will try to get certified by Ironmind.com . Good goal to have, no? :) Here I come a'crushin !

[Fullback_45]

Great workout. Very nice curls. Where tied with that 135x2 right now!

[JackBags]

Looks like it's time to dethrone you old man ;)

[Fullback_45]

17 motherfker! Go for it...lets see what you got ! :-)

[JackBags]

10/27

I've been sick with a cold/fever for 6 days, and I finally hit it up today for an 'easy' session.

Squats
135x10
245x3
295x3
345x3
345x3
295x3
295x3 All pretty easy.

Incline Bench
135x8
160x3
185x3
200x3
Dumbell Bench
65x9
75x8

Dumbell Rows
15x10
45x8
90x8
90x8
WideGrippedSpeedRows
135x????? a lot.

Good Mornings
A few small sets, nothing hard by any means.
45x10
135x3

[JackBags]

10/29

Bench
135x10
185x5
225x1
2Boards:
245x5
245x5
3Boards:
270x3
i hate bench, so i stopped :)

Close Grip Bench
215x3
215x3
215x2

Front Bar Raises
35lbs x 10 x 3sets

Reverse Curls
75x8
75x8
75x8
75x8

[JackBags]

10/30
Hardcore

Rack Pulls from Lockout (few inches below knees)
135x10
225x3
295x3
345x3
365x3
375x3

Romanian Deads
295x3
295x3
295x1

Leg Extensions
185x8
185x8
185x8

Abs
Situps with bar behind headx3 ..Damn these were hard
Situps with Bar on shoulders x8

Plate pinches
25'sx20
25'sx20

Felt like I went to war today.

[JackBags]

11/1
mmmhmm

Military Press
45x12
95x5
135x3
175x4
180x2
180x3

Upright Rows
140x10
140x9
140x8

Weighted Pullups
bodyweightx8
35plate x 6
35plate x 6
bodyweight x 10

Olympic Bar Forearm curls
50x10
50x15
50x19

Thickbar Holds
75lbs x 20 seconds for 3 sets

Neck Raises
12.5 x 10 for 3 sets

[Fullback_45]

Workouts are looking real stong as of late. Great lower body streanght aswell as upper with those mils man!

[JackBags]

Thank you very much, every little bit of encouragement really makes my day.

[2THICK]

Lookin Strong Brother, Nice workouts.

[JackBags]

11/2

Calves
135x8
225x8
295x8
335x10
275x12
275x12

Shrugs
135x10
225x5
295x5
345x10
345x7
235x10 Overhanded Grip
235x10 Overhanded Grip

Neck
Abs
Curls, dont feel like typing all this crap out.

[JackBags]

11/4
Weird day in the weight room.

Box Squats w/ pauses
135x10
225x3
295x3
315x1
345x3
350x2 (I would of easily got 3 reps if I didn't decide to GM the freaking weight!)
325x3

Incline Dumbell Bench --- FREAKING HORRIBLE TODAY COULD NOT EVEN LIFT THE HEAVY DUMBELLS UP TO MY CHEST
15x20
40x???
85x3 >---wtf wtf wtf wtf
Barbell Bench
185x4 ???
185x2 ??? I hate any form of benching, any advice from ANYONE TO HELP DEPUSSIFY MY BENCH IS APPRECIATED

Dumbell Rows
Important Stuff.....
85x10
85x8
85x8

Since i had such a piss poor workout already I decided to punish myself

Good Mornings
135x3
155x3
175x3
195x3 Atleast I destroyed an old PR on these.

[JackBags]

11/8
Bench

135x10
185x5
225x3
2 Boards:
255x4
265xmiss
265x2 , technically 1 1/2, spotter touched the bar.

Close Grip Bench
220x2
220x2
220x2
220x1

Rotator Cuff Stuff.. 35 plate
Reverse Curls with olympic bar and 10's + heavy clips

Any advice for my bench pressing would be greatly appreciated, i figure i'll just keep hitting up the 2boards till I get my shirt which will be around Xmas time. Im going to try and incorporate dumbell presses back into my routine again, just need a spotter to lift them up to me as I'm too much of a mangina to do it myself.

[JackBags]

11/9
Deadlift

Rack Pulls:
135x10
225x3
295x1
355x3
365x3
385x3 I liked this one a lot, last week when i pulled 375x3 it was an absolute stubborn pull, as in 5 to 6 seconds to get up, but this one was about 2 seconds to 3, very nice for me.

Romanian Deads:
305x4
305x4
305x4 Nothin' like havin the feeling of an alien trying to rip out of your back.

Wussy Ab stuff

Close Stanced ATG squizzats:
135x8
135x8
135x8 First time i've ever done these, will definately up the weight next time.

[JackBags]

11/11
Mehhhhhhhhhhhhhhhh meh.
Worked out with a friend of mine, Jon... pretty cool, took longer than normal and a few lifts suffered.

Military Press
45x????????
95x6
135x6
185x2 Just wasn't having any :(
180x2 Same here.
135x6 Militaries didn't appreciate me today.

Dumbell Bench - FINALLY had someone to help me out with these today, haven't done these in a while.
75'sx8
85'sx8
85'sx6

Weighted Pullups
bodyweightx8
35platex6
40platex5
bodyweight x 8
Then a quick Set of barbell Rows at 155x5

Also Did upright Rows
3 Sets of 155x10,9,8

[Cosmonaut]

Man wish i started at your age. Good job, just make sure to be consistant.

[JackBags]

11/13
I kicked my ass today.

Shrugs
155x10
225x5
295x5
345x5
365x6 easy as pie
365x6 easy as pie
295x10
295x10

Calf raises
225x20
225x20
225x20
225x15

Curls
55lb dumbell x 5
Olympic Bar + 25's x 8, 6, 4, increasing by 10 lbs each time.

reverse curls
65x12
65x12
65x12
65x12

behind the back wrist curls
185x10 for a million sets

neck raises with 15lbs 3 sets 10 reps

tons of bar holds for supporting grip

shadow boxing
full contact twists for cardio / abs
leg raises 45x10 3 sets

[RiNgMaSteR]

Solid workout man! Keep up the good work!!!

[JackBags]

11/14
Squats

Box Squats
135x10
225x5
295x3
350x3
365x3
305xATGx5
305xATGx2

GM's
135x3
155x3
185x3
195x3
205x3

Dumbell Rows
40's x 10
90's x 8
90's x 8
100's x 6
Bodyweight Pullups 1 set 8 reps

Incline Bench
45x??
135x10
155x8
185 for 2 singles, my shoulders were burning and in pain, I have no idea why.
40's x10
40's x10 Almost painful burning in my shoulders, I could feel the lactic acid just piling up.

[JackBags]

Got a new routine I'm doing. Thanks to FullBack, i've got a new bench routine that will hopefully punch my face in and let me hit some new PR's. Thanks again, bro.

11/17
DE Bench
135x3 Pinkie On Rings
135x3 Pinkie On Rings
135x3 Pinkie On Rings
135x3 Index On Smooth
135x3 Index On Smooth
135x3 Index On Smooth
135x3 Ring Between Middle/Ring
135x3 Ring Between Middle/Ring
135x3 Ring Between Middle/Ring

Close Grip Bench
185x8
185x8
185x8 I imagine these will be going up 10lbs every week, so I'll be back in the 2's again soon, I hope.

Pause Bench/Rack Press
185x3
185x3
185x3 Same as above here.

Thought I would go for a few rows
40's x 10
105 x 8
185 x 4

I want to save myself for rack pulls tomorrow, aiming for 400x3. Wish me luck.

[Fullback_45]

Great DE day. Close grips looked solid. What you hopeing to hit and how long you going to train with your routine for?

[JackBags]

Well, for the 9 weeks as your routine suggested, atleast on bench. I'm going to be purchasing a shirt around Xmas time, it is only a standard blast inzer shirt, but I plan to have that by the end of the 9 week cycle. I should be up to benching 250-275. I have neglected off-the-chest work, but I am pretty strong as far as 2 boards and what not are concerned. Last time I hit that up I did 255x4, and i've hit 270x3 on 3 board. I also plan to max first time I have the shirt on hand. Of course I know it will take me a while to get used to it I figure at the very least I would get an extra 10lbs from it just from the start and without the technique. My bench usually goes up 10lbs a week so with this routine I'm assuming it will for the first month or two. I would imagine that when I put on the shirt and go for a max it would be somewhere near 300 if I can lock it out. Pretty small in comparison to what others are lifting but ya know, whatever.

[RiNgMaSteR]

Good luck! Workouts look pretty good man!

[JackBags]

Deadlifts

Rack Pulls
135x9
225x3
295x3
365x3 - Okay, for some reason this was pretty hard, but oh well.
375x3 - Same with this.
400x3 - Now... I hammer smashed the crap outta this. First rep was hard as hell, and I mean dreadfully hard... about 4 seconds to make the actual pull, the second rep came up quicker and easier, and the third rep was like cutting cake.
225x1

Romanian Deads
275x8
275x8
100x8

Close Stanced ATG Squats
155x8
175x8
175x8

That's it, that's all for today, I was beat. I planned on doing reverse curls and calfs but man, I'm slaughtered. I'm going to add another full day to my routine which will consist of the bodybuilding crap that if I dont work i'll look like Richard Simmons. That day will consist of Biceps, Forearms, Traps and Calf activity.

[2THICK]

Deadlifts

Rack Pulls
135x9
225x3
295x3
365x3 - Okay, for some reason this was pretty hard, but oh well.
375x3 - Same with this.
400x3 - Now... I hammer smashed the crap outta this. First rep was hard as hell, and I mean dreadfully hard... about 4 seconds to make the actual pull, the second rep came up quicker and easier, and the third rep was like cutting cake.
225x1

Romanian Deads
275x8
275x8
100x8

Close Stanced ATG Squats
155x8
175x8
175x8

That's it, that's all for today, I was beat. I planned on doing reverse curls and calfs but man, I'm slaughtered. I'm going to add another full day to my routine which will consist of the bodybuilding crap that if I dont work i'll look like Richard Simmons. That day will consist of Biceps, Forearms, Traps and Calf activity.
Nice work. Those are some good pulls. As far as your small muscle groups go I would suggest doing them in an extra work format instead of devoting there own day to them. Louie talks alot about this, he himself will do 4 heavy training sessions a week and 10 extra workouts. These workouts should take about 15min tops and not be to strenous. They help in the recovery of the main workouts and I feel add to the overall hypertrophy of the muscles. I call this the mechanic approach, If you have ever shooken the hand of a long time mechanic there hand muscles are huge along with the forearms as well. I am trying to do the same with my lifting, not to streneous, but constant work every day making the muscles more fit and stronger as well.

Take Care bro, C.Gillespie.

[JackBags]

Can you give me an example of this approach? Like, to see how it would be able to fit in my routine.

[JackBags]

Bench Press
11/21

135x10
185x8
3 Boards
225x3
265x3
275x1 , missed the second rep. Will destroy it next week.

Incline
135x3
185x5
205x5

Military Press
135x8
135x7
135x6 These went down a lot considering all the benching I did, but oh well, should help in the long run.

Front plate raises 35x8 for three sets

[JackBags]

11/21
PM Workout

Decline Abs
bodyweight x 10
50 plate x 8
110 x 8
110 x 8
100 x 6

Weighted Pullups
bodyweight x 8
25 plate x 6
35 plate x 6
35 plate x 6

Pinch Grip work
25's Smooth side out for 3 reps
Took a shot at the 35's, but only lifted them about half inch. With time!
More reps with 25's.
50 Plate for a single with left hand
50 Plate for single with right hand
50 plate attempts x 4 or so

It's been a while since i've done some pinching, so I decided to have fun.

[JackBags]

11/22
Stuff

Shrugs
135x10
225x8
295x8
355x10
355x8
305x10
305x8

Calf Raises
225x12-15 for 4 sets

Neck Raises
15 lbs x 10

Wrist Curls
155x10

Towel Curls
These ruled! I took a 45 plate and jammed a shirt through the hole so the shirt was like a big U. Then I grabbed the ends of the shirt, mashed them together and started curling.
45x6
45x6
45x6

These worked biceps and forearms very very hard. It also worked my grip which I was quite pleased with. Very easy workout. My girlfriend and best friend actually dropped in halfway through to say hi, a nice break from being so studly.

[JackBags]

11/24
Squats

135x10
225x3
315x1
355x3
375x3
315x0 Crashed here cuz I actually hurt my knee on the 375 set. Pretty painful.
225x3 ATG

GM's
135x3
175x3
195x3
205x3

Hammie curls for hypertrophy

Reverse Curls for forearms
Ab crab i dont feel like posting

[JackBags]

DE Bench
11/25
140x3 Index on smooth edge
140x3 Index on smooth edge
140x3 Index on smooth edge
140x3 Midway between knurling and ring
140x3 Midway between knurling and ring
140x3 Midway between knurling and ring
140x3 Ring between Ring Finger and Middle
140x3 Ring between Ring Finger and Middle
140x3 Ring between Ring Finger and Middle

Skull Crushers
105x7
95x8
95x8

Pause Bench 3 seconds
195x3
195x3
195x3 These all were pretty easy, just didn't have a spotter today so no balls out.

DB Rows
15x8
40x7
105x6
105x6
95x6

[JackBags]

11/29
Been a while since I've lifted. I used to think that I would choose to go lift than to hang out with girls, but now that I've got a girlfriend that I love, my views have changed a bit and unfortunately have taken me away a little bit from lifting, but no biggie.

Deadlifts
135x9
225x3
295x1
345x1
365x3
375xmiss I was extremely disappointed that I missed this, I wanted my deadlift to be the same as my squat. I quickly made myself pay for not accomplishing the pull.
Platform Deads with 1 Second pause each rep
225x8
235x8
245x8
275x8 I actually have a crack in my shinbone from kickboxing, and on the 6th rep I smacked the sweet spot with the bar, so I put it down for a few seconds and then pulled out two more reps, that was painful, BUT I LOVE IT!!

Close Stance ATG Squizzats
195x8
195x4 My back was being owned from all the previous deads.

Reverse Curls that are too lame to post.

All in all I feel I had a very poor session because of that missed pull. This is what I am promising to myself and to you guys, I'm going to pull 405x3 by or on Christmas assuming I don't go to Arizona. (Which I absolutely hate doing.) I know this is a bit much, 40 lbs over what I did today, but man I wanna stop being a pussy and start lifting bigger. As Taylor says, "I am so weak I should be euthanized."

[JackBags]

11/30
Shrugs and other crap

Shrugs
135x10
225x3
295x3
355x10
365x10 Haha, check this out... My shrug right now is better than my deadlift by seven reps.
275x9 Double Overhand Close Gripped
275x10 Double Overhand Close Gripped

I am thinking that my Deadlifting yesterday was not up to par because I need to take time getting used to them again because I was rack pulling for so long.

Calves/Abs I did these at the beginning of the workout because usually I am too tired and lazy to complete them.

Weighted Pullups
bodyweight x 8
bodyweight x 4
40 Lbs x 6
35 lbs x 5
bodyweight x 8

[JackBags]

12/02
Bench Press

Close Grip Bench
135x9
175x3
205x1
225x1
235x1
250x1

Incline Bench
135x3
205x5
205x2 The collars of the bar hit the stand and owned my reps, nooo!
205x5

Dumbell Press
55x5
65x5
65x5

Upright Rows 135x8
40's x 8

Rotator Cuff stuff

[JackBags]

Squat
12/3

135x9
225x4
295x1
345x1
365x3
385x3
normally I do a few sets of pause squats and what not afterwards, but I was lifting with a buddy today and forgot.

Good mornings
135x3
185x3
205x3
215x3

Towel-Thru-Plate Curls
45x7
45x7
45x6

[JackBags]

BENCH PRESS
12/5

SPEED BENCHING
9x3 WENT FROM CLOSE GRIP, TO MEDIUM, TO COMPETITION

CLOSE GRIP BENCH
210x5
210x5
210x5

PAUSE BENCH
210x3
210x3
210x3

DUMBELL ROWS
115x6
115x6
115x 10

I LIKE TO TYPE IN CAPS, IT GETS ME AMPED UP, HAHA. I WILL MOST LIKELY BE POSTING LIKE THIS A LOT.

I ALSO DID A LOT OF PINCH GRIP CRAP
I CAN LIFT THE 35's ABOUT 6 INCHES OFF THE GROUND BEFORE FAILING
HELD THE 25's FOR A TOTAL OF 30 SECONDS IN BOTH HANDS

[Fullback_45]

Streangth is looking great! Squat is especialley nice. Your like me, my squat has always ben a stronger lift htem my deadlift. Keep it up!

[JackBags]

12/7
Deadlift

135x9
225x3
295x1
345x1
375x3
385xmiss That is fine, same thing happened here as last week ,that means I can look forward to owning it next week.

Platform Deads 4 inch.
275x8
275x8
275x6

Close Stance ATG Squats
185x8 Used my newly arrived Inzer Knee Wraps on these sets just to get a feel of the raps, didn't predict they'd hurt so much.
185x8
185x6

2 sets of revers curls

[JackBags]

12/8

Did calves/abs/neck/
Shrugs are only thing worth mentioning.
135x10
225x3
295x3
375x10
295x10
295x10

12/9

Bench Press
135x10
185x5
2Boards
265x2
245x5
245x5
245x5

Push Press
135x1
155x1
175x1
195x0, Went for a second rep and got it. 195x1

Barbell Front Raises
45x8
65x8
65x8

Wrist Curls

[JackBags]

I would like to clear a few things up in my journal. On the first two pages I stated that I was doing 2 board Presses and Weighted Pulls with the 35 plate, well, to my surprise what I was using as boards were not even close to what the 2 boards add up to, they were much bigger, so it was actually like 4 board work, so on the early pages of my journal replace all 2boards with 4boards. Another thing, the close grip benches at the time were what I considered close, but now by my standards I could consider it pinkie on rings grip, now all my close grip benches are done with index finger on start of the knurling. Also, w/ the weighted pulls, those were more of chinups than pullups until recently on the 3rd page, I was confused when I looked back and I didn't want ya'll to think I've been lying. Hopefully this thing makes a bit more sense now.

[JackBags]

12/12
Squats
135x10
225x3
295x3
345x1
375x3
395x3 ... 5 lbs shy of a 400 triple, and it wasn't too hard.
225x8
225x8
225x6

GM's
135x3
175x3
195x3
210x3

Towel Through Plate Curls
50 x 6
50 6, 5 on left arm.

Reverse Curls
3sets
85x7 on all sets

[RiNgMaSteR]

Very nice workout dude!! Great job on the squats!!! Keep up the good work!!

[JackBags]

Thanks Ringmaster, every bit of encouragement really makes training worth it.

12/13
DE Bench
145x3 Index On Smooth
145x3 ----------------
145x3 ----------------
145x3 Between Smooth And Ring
145x3 ----------------
145x3 ----------------
145x3 Ring between ring finger
145x3 ----------------
145x3 ----------------

Skull Crushers
115x8
115x8
115x8

Pause Bench 1 second
225x3
225x3
225x3

[JackBags]

12/20
First workout in a while, been sick.

Bench
Incline Bench:
45x10
135x3
155x3
195x3
215x3
230x3

One Armed Dumbell Press
75x5
75x8
75x8

Dumbell Militaries
60x5
60x5
40x10 All very easy

Upright Rows
Weighted Pullups

[Fullback_45]

Awsome workouts bro. Impressive!

[JackBags]

Thank you, Fullback. Once again, thanks for this awesome routine, it is really helping me along.

[JackBags]

12/23
Squats

135x10
225x3
295x3
345x1
385x3
405x1... nooo, The "Chair" I used for the box slid out from underneath me so I could not complete 2 more reps.
405x1 Didn't have the energy for a triple. Shucks.

GM's
135x3
185x3
210x3
225x3

[AJ010]

F*ck!! What's your secret to squatting 405?? :(

I really want to squat 4 plates :( :(


Good job....think ya had the triple in you the first set?

[JackBags]

Yeah, I no doubt had the triple.

My secret to squatting 405? Um, squatting... a lot. Haha, I dont know. Just throw 10 more lbs on the bar from the previous week and keep the reps low. Squat with a wide stance and make sure you've got a strong back so you can support it. Other than that, I'm not too sure! All I know is I've got stretch marks on my hips from my ass/hips getting big too quicky.

[AJ010]

Yeah, I no doubt had the triple.

My secret to squatting 405? Um, squatting... a lot. Haha, I dont know. Just throw 10 more lbs on the bar from the previous week and keep the reps low. Squat with a wide stance and make sure you've got a strong back so you can support it. Other than that, I'm not too sure! All I know is I've got stretch marks on my hips from my ass/hips getting big too quicky.

Damn, how much ya think you could max at?

Haha it figures I'm only at 385 or less now.....I barely squat hahaha. Maybe I need to be squatting a lot more. Thanks.

[JackBags]

UnlimitedSteele, a 405 triple on squats would definately be pushing my body to its limits, so my max I would predict would be around 435-445. Just hit up the squats more and I'm <i>positive</i> you will be raising your numbers. Btw, thanks for commenting on my journal.

12/24
DE Bench

Speed Bench
150x3 for 3 sets Close Gripped
150x3 for 3 Sets Medium Grip
150x3 for 3 Sets Wide Grip

Close Grip bench
220x6
210x7
210x7 I was going for an 8th rep, almost had it, about 4 inches from lock out I failed and stapled myself between the bench and the bar. That sucked hardcore because no one was spotting. Blah.

Pause Bench
230x ... I stapled myself AGAIN here, hahaha, man I feel like a douche. Atleast this one was a little easier to get off the chest. I called it quits after this, had no intentions of pwning myself further.

Merry Christmas everyone!

[JackBags]

12/26
Deadlift

135x10
225x3
295x3
345x1
Platform Deads: 3 Inch
385x3 Nice, clean, paused reps.
395x3 Didn't get it.

Speed Deads:
225x8
225x8
225x8
225x6 90 Sec rest between each set.

Close Stance ATG Squats
205x8
205x6

[JackBags]

12/28
Stuff

Shrugs
135x10
225x5
315x5
385x10 easy, should of went a little heavier, save that for next time
365x10
225x20
225x20

BB Wrist Curls

Abs - all on decline board
115lbs x 10
115lbs x 8
I was talking to UnlimitedSteele on AIM today and he asked how many times I could hold a 45 plate behind my head and do situps. Well, to my surprise, I couldn't do any that way! So what I did here was I held the 45 over my head as in lockout position of benching and did a situp while keeping the plate over my head for the reps.
45x8
45x8

Did some 'shadow boxing' for cardio. Really wouldn't call it that since I was just flailing my arms around and what not, I don't know how to box. Then I ran around the block a few times.

[AJ010]

12/28
Stuff

Shrugs
135x10
225x5
315x5
385x10 easy, should of went a little heavier, save that for next time
365x10
225x20
225x20

BB Wrist Curls

Abs - all on decline board
115lbs x 10
115lbs x 8
I was talking to UnlimitedSteele on AIM today and he asked how many times I could hold a 45 plate behind my head and do situps. Well, to my surprise, I couldn't do any that way! So what I did here was I held the 45 over my head as in lockout position of benching and did a situp while keeping the plate over my head for the reps.
45x8
45x8

Did some 'shadow boxing' for cardio. Really wouldn't call it that since I was just flailing my arms around and what not, I don't know how to box. Then I ran around the block a few times.


Damn nice shrugs dude, very nice!

Heh thats ok man, maybe you were just tired.

Hahahaha. Sounds like some good cardio. You'll be in rock solid shape in no time.

[JackBags]

1/1/05

DE Bench
135x3
175x3
175x3 All close gripped
135x3
175x3
175x3 All Medium Gripped
135x3
175x3
175x3 All Wide Gripped

Skull Crushers
125x6
125x6
125x5

Pause Bench
235x3
225x3
225x3

Lying Leg Raises
45x10
55x10
55x12

Also... did some phone book tearing and for the first time ever lifted the 35's smooth side out pinch grip to lock out. That was hot.

[Fullback_45]

Training is looking awsome bro! Esp that squat streangth. Bench is really looking strong as hell to. Keep tearing this **** up.

[Porky]

get some footage of ur "shadow boxing" ;)

[Newbtime]

Howdy.
--This will be my journey into getting huge, but lifting massive.
Age 16
Bodyweight 173-176 fluctuation
My maxes are as follows:
Bench 241
Squat 359
Deadlift 367 According to this chart http://www.muscletech.com/CALCULATORS/ONE_REP_MAX/one_rep_max.shtml . Of course I predict that these maxes are wrong give or take 10 lbs.

Day 1: Consisted of...

Deadlifts. 1 warm up set of 10, another warm up single of 225.. Then First real set, 315x4 , 2nd 320x4
Dumbell Bench Press. 65x7 on all 3 sets. Easy... need to get heavier dumbells or more small plates to fit on adjustable bar. (home gym)
Pause Squats 3x3 ----> 225x3 on all sets to build explosiveness at bottom of rep.
Weighted Situps 2x8 85 lbs on chest.
Then 2 sets of oblique twist ****s as i feel my obliques are weak, but didnt want to hit those odd side crunches due to immense pain on my hips while making contact with the incline board.

Thanks for reading! I'll update quite frequently. My goals are to bench 300, Squat 420-440, and deadlift 440 by the end of the year. I have a strong feelign I will hit all these except maybe bench... But I figure, if I shoot high I will try that much harder, right? right.

Keep on keepin' on.

hey man your not doing that bad your doing pretty well actualy,just work on your deadlifts goodluck bro

[JackBags]

I don't know what you're talking about, that was my first PL workout ever that you quoted and i've gone up very much since then?

Oh well.

1/2/05
Candidate for the worst squat workout ever
I had to work with a lower box than normal today so I'm hoping im actually not this big of a poontang.
135x10
225x3
315x3
365x1
405x0 cuz of the box! blah
315x10
235x6 all paused on bottom

GM's
185x3
205x3
235x3

[Porky]

I don't know what you're talking about, that was my first PL workout ever that you quoted and i've gone up very much since then?

Oh well.

1/2/05
Candidate for the worst squat workout ever
I had to work with a lower box than normal today so I'm hoping im actually not this big of a poontang.
135x10
225x3
315x3
365x1
405x0 cuz of the box! blah
315x10
235x6 all paused on bottom

GM's
185x3
205x3
235x3

u are what you eat lol

cant have an awsome workout all the time :)


oldtime is a weird man he had a lobotomy i thinks haha

[Newbtime]

I don't know what you're talking about, that was my first PL workout ever that you quoted and i've gone up very much since then?

Oh well.

1/2/05
Candidate for the worst squat workout ever
I had to work with a lower box than normal today so I'm hoping im actually not this big of a poontang.
135x10
225x3
315x3
365x1
405x0 cuz of the box! blah
315x10
235x6 all paused on bottom

GM's
185x3
205x3
235x3

wrong quote oh well :)

[JackBags]

"get some footage of ur "shadow boxing"

Haha, just imagine a kid socking the air while thinking he is all tough. RAWR

[Porky]

"get some footage of ur "shadow boxing"

Haha, just imagine a kid socking the air while thinking he is all tough. RAWR

im the same way. i look like a fool shadow boxing.

[AJ010]

Did you go below parallel? I can understand your disappointment, but I'm sure it was the lower depth that was a factor, plus other variables.

Keep your head up !

[JackBags]

Deadlift
1/5

135x9
225x3
295x1
365x1
Platform Deads 3 inch:
400x1
Rack Pulls Few inches Below Knees
425x1
445x1
455xinches

Pullups
bodyweight x 8
40x5
40x5
bodyweight x 7

[Porky]

Deadlift
1/5

135x9
225x3
295x1
365x1
Platform Deads 3 inch:
400x1
Rack Pulls Few inches Below Knees
425x1
445x1
455xinches

Pullups
bodyweight x 8
40x5
40x5
bodyweight x 7


good deadlifts sir.

wicked pullups too

what u maxin out for deads right now? mid 4's?

[JackBags]

You know Porky, I'm not too sure. I don't really intend to max out until May which is my first meet, so I guess i'll keep you on the edge of your seat till then.

[Porky]

You know Porky, I'm not too sure. I don't really intend to max out until May which is my first meet, so I guess i'll keep you on the edge of your seat till then.

hehe u stinker =)

[JackBags]

Update on COC Gripping!
Tonight I overcrushed the handles together for a whopping 20 seconds, I gotta get me a #3 baby.

[JackBags]

1/6
Bench
Kinda a bad workout because I didn't eat much today, energy drained a bit.

Bench 135x12
DB Bench 85x7
100x4
One Armed Dumbell Bench
100x3

Incline Bench
225x3
205x6
205x5

Push Press
175x3
175x3

Upright Rows
blahblahblahblah, tired and don't really feel like typing the rest.

[Fullback_45]

I know how those workouts go bro. Ive had alot of them recentely.

[AJ010]

Nice inclines! Really good stuff man!

[JackBags]

1/11
It has been a while since I've lifted, so I took it easy to get back into the groove.

Squats
135x10
225x5
295x3
345x1
385x3
325x10
335x10

GM's
185x5
205x5
205x5

Pinch Gripped the 35's for a few singles, attempted the 45's and didn't get em to budge. I've got really good pinch strength for my age imo, but man, trying those 45's really puts that kinda strength into perspective.

[JackBags]

1/12

DE Bench
Speed bench 90 sec rest between sets
135x10
175x3 \
175x3 \
175x3 \ Close Gripped
175x3 \
175x3 \
175x3 \ Medium Gripped
175x3 \
175x3 \
175x3 \ Wide Gripped

DB Rows
40 x 8
115x6
105x8
105x7
Quick Set of Barbell Rows
135x8

Skull Crushers
135x5
125x5

Pause Bench
230x2 I hurt my tricep here :(
230x2

[Fullback_45]

Great workouts! Keep it up Jack.

[BPP]

solid work

is the tri ok?

[JackBags]

Thanks for the comments.
Yeah, the tricep's okay, I think I just abused it a little too much.
BTW, JackBags isn't my name, that is just some forum name I spontaneously came up with to join these forums, just in case any of you sillies thought otherwise :)

[BPP]

is Jack your real name tho :confused:

[JackBags]

Nope. Real name is Grant.

[Porky]

1/11
It has been a while since I've lifted, so I took it easy to get back into the groove.

Squats
135x10
225x5
295x3
345x1
385x3
325x10
335x10

GM's
185x5
205x5
205x5

Pinch Gripped the 35's for a few singles, attempted the 45's and didn't get em to budge. I've got really good pinch strength for my age imo, but man, trying those 45's really puts that kinda strength into perspective.

awsome squats.

******* squatin my max 335x10 like its nothin lol

[JackBags]

Hahaha, sorry Porky. That's what it's all about babyyy.

[JackBags]

1/15/05

Deadlifts.

Today was an odd day, it had its high and low points. All I know is, i'm beat. Before the workout I took some caffein pills to get me uber-syked. Well, it did just that, but not what I really wanted. I was hoping it would get me all amped and pissed off, but in actuality it made me real nervous, paranoid and filled with anxiety. I don't believe I'll be rockin' any of these pills anytime soon again, I need a clear head when I lift.

135x9
225x3
315x3
365x1
410x0 ?? Maybe the pills, maybe not.
405x0 ?? ^^^^^^^^^^^^^^^^. I couldn't pull these if my life depended on it. I would get them up a good 5 inches then completely hit an invisible wall. I pulled 5 lbs less than this off a 3-4 inch platform last time I deadlifted, so I had no idea what was going on.
Rack Pulls 4 inches above normal bar resting on floor.
445x1
455x1 These were no problem and I did them from exactly where I had stuck on the other pulls. I don't know what's wrong with me, I guess my start sucks balls. Maybe some speed deads will fix this, I have no idea. I would really like anyone and everyone's opinion on this!!! Yes, that means (you).

Shrugs
395x8
315x8
315x8 I can't do these after all that heavy stuff man. These are going back on their own day.

Hanging Leg Raises for the abs.
55x8
55x8
55x8

Weird day.

[Porky]

sounds like just a bad day man. dont stress about it.

[JackBags]

1/17/05

ME Bench

135x10
185x3
225x3
3Board:
265x3
280x1
300x1
310x0 Lost my groove. I'm going to have a fun time benching shirted.

Incline Bench
205x6
185x9
185x5 Re-agitated my tricep.

BB Raises
2 sets 8 reps 45 lbs

Rotator Cuff Work

[AJ010]

Great 3 board!

Your incline is even more impressive!

[Fullback_45]

Does sound like oyu have a weak start. Dbl check your form and hit some Ext ROM Deads! Great job on the 3 boards to man. Looking good.

[Porky]

stiffleggs off a platform have helped me a ton. i power out the bottom now.

now im getting stuck just above kneeish area

[AmateurWrestler]

Great bench strength, as well as incline. As far as the deadlifts go, you probably need more hamstring work, that helped me a lot. Extended rom deads will also help too. :)

[JackBags]

1/21

A day worth posting. My entire workout today was in a pair of Jeans, so I was surprised at what I accomplished.

Squats
135x10
225x3
315x3
355x1
395x3
405x3
345x5

Good Mornings
135x5
185x5
205x5 My abs don't like these, I may drop these sooner or later.

Shrugs
135x10
225x6
315x6
405x10

[Fullback_45]

Awsome day! Prettyfking hardcore when your killing 4 wheels in a pair of jeans id say!

[JackBags]

1/24

DE Bench
Dumbell Press
85x8
85x9
85x7
85x6

Close Grip Bench - Don't want to aggrivate my tricep too much.'
225x4
225x4
225x4

Upright Rows
Pinch Grip Stuff
Decline Ab Board
125x8
125x6
125x5
100x3
50x3

[AYung]

Nice workout!

[AJ010]

Fking nice squats!! Your bench work is lookin good too!

[Fullback_45]

Nice day of benching as usual!

[JackBags]

1/25

Deadlift
135x8
225x3
315x3
365x1
395x3
Rack Deads
455x0
435x2 Wasn't feeling this today man, shouldn't of worked my abs so hard the other day.
315x1
30 seconds
315x1
30 seconds
315x1
30 seconds
315x1
30 seconds
315x1
30 seconds
315x1
30 seconds

Zercher Squats
135x8
185x8
185x6 These pwned my biceps, quads and lower back.
May or may not decide to be cool and go back tonight to hit up other stuff.

[Fullback_45]

Id stay in and just hit it hardcore next time around and get ocused for next workout! Was a decent day, 395x3 is nice!

[Porky]

strong pulling bags

awsome zerchers. ima have to try those 1 of these days.

[JackBags]

Thanks guys. Your comments help my motivation.

[JackBags]

This is my new routine I'll be crankin'.




1 . Deadlift

Work set off floor
3 work sets rack pulls
Speed pulls off platform 60-65% *estimate. more or less pending. 30 sec rest between 6 singles. *NOTE TO SELF: Board/Shoes/50. "as fast as ****ing possible," according to Taylor.
Front Squats 3 sets of 8-10 reps not close to failure. Superset these with abs, leg raises.


2A. Bench, RAW.

3 sets DB presses. 8-12 reps, not close to failure.
*3 sets of CGB. Sets of 5, or 8.
or
*3 sets of Skull Crushers.
3 sets military presses or front lateral raises. 8 reps MP, 8-10 LR.
Rotator cuff excercise --> Those weird things Josh does, might be Cuban rotations.



3A. Rest. 4 sets Forearms Reverse Curls and Behind Back Curls, 10.

4. Squat
Work set (or two) triple.
3 sets of 10, increasing weight each set, or 10-6-4. All accomplished without failure.
Warmup sets SLDL. 6 reps each set, possible 2 work sets.
Decline abs on board, you've got to stop ween'ing out on these, they are important.
Super set these with barbell shrugs, gotta include them somewhere!

2B. Bench, shirted. An experimental section, will most likely be modified due to learning how to lift with this thang.
Warmup sets, put on shirt, singles up to something hard, no failure. Work on learning groove.
Board presses 4,3-board, narrow-gripped, pinkies just inside rings. Singles, doubles, and triples here. 4 boards one week, 3 boards other.
*3 sets Incline benching. Reps ranging from 6-8. Push yourself on these, but never hit failure.

5. Stuff I don't like doing.
4 sets Barbell Curls or Towel-Plate-Curls. 8-10.
4 sets Lat Pulldowns, 8-10.
4 sets Row Pulls 4x6
5 sets calves, donkey calf raises and bb calf raises.

3B. Rest

3C. Rest

[JackBags]

Bench

135x10
185x3
225x3
4Boards:
265x3
275x3
295x3

Incline Dumbell Press
65x12
75x8
75x8

M Press -shoulders were way cooked
155x6
115x11

[Fullback_45]

Nice boards Jack!

[JackBags]

2/2

Today's workout could of definately be considered cardio.
DE Bench

Dumbell Bench
40x10
75x8
75x10
75x10
40x5
40x5

Skull Crushers - These were tough since my tris were fried from DB benching.
125x4
105x8
105x8

Lateral Raises 15lb Dumbell 3 sets 10 reps

DB Rows - These were all done way strict compared to the previous sessions, definately felt it more in my lats.
40x10
75x8
85x8
85x8
55x10

Upright Rows 85x15, 85x11, 85x11
Saxon Side Bends

[Porky]

good workout there buddy sir man son sir.

[JackBags]

2/5
Deadlift

Lifting has been treating me like **** lately, today was the worst of all.

135x10
225x3
315x3
365x1 This was actually Hard, what .. the hell, dude.
405x0 Not even budging.
365x0
355x0
355x1 To top this all off, I really, really hurt my left tricep today, and it hurts like a bitch. If i flex my bicep, it hurts. If i bring it behind my head, it hurts. If i move it to the side, it hurts. WHAT THE **** IS WRONG WITH ME? Lifting weights has been treating me like an ******* lately, so I'm going to take some time off. Did I not warm up good enough today? This sucks, I need any and all input, I'm definately not benching anytime soon either. To dampen the situation a little more, I wasn't feel 100% today as my allergies are being gay and I'm getting headaches, sneezes, sore throat. Wayyy pissed.

[Porky]

warmups look good. probably just a bad day.

my warmups are like

135x6-8
185x3
225x3
275x1
315x1
365x1
and so on

take some time off. atleast you got that 355 after failing on it

your competing in may too eh? this gonna be ur first comp?

[JackBags]

Yeah, it will be my first comp. I took an hour nap and woke up with a fever, so I found the culprit to my troubles. I know exactly who got me sick as well, I'll be laying the smack down on them.

[Porky]

Yeah, it will be my first comp. I took an hour nap and woke up with a fever, so I found the culprit to my troubles. I know exactly who got me sick as well, I'll be laying the smack down on them.

those bastards. people in my house are always getting sick. i separated my tooth brush from theirs and i try and take other precautions so i dont get sick.

cuz if i get sick i cant lift :(

take it ez and rest up. then lay some smack down on that weiner

[Fullback_45]

Take osme time off, carb up like a motherfker,....and check your form. I was deadlifting wrong with my grip right infront of my knees and couldnt get any leg drive. This is weird esp since your such a strong squater.

[JackBags]

Alright children, I did exactly what FullBack said. Carbed up, checked my form, took some time off, boy did it sure pay off.

2/8

Deadlifts
135x7
225x3
315x3
365x1
395x3 Way easy.
Rack Pulls
455x1
465x2 No bounces, no nothing, a nice clean pause.
Speed Pulls
325x1x1x1x1x1x1

Close Stance Ass To Grizzass Squats
225x8
225x8
225x8

Lying Leg Raises
35x8
55x12
55x12
55x12
55x9

Leg Extensions
180x8
120x10

[Fullback_45]

Training is still looking solid. Hope those ext rom deads really help you with the start. Keep it up and you'll be killing some serious **** soon.

[JackBags]

2/9
Bench

A decent workout today, I got something I didn't expect to get... THE PUMP, IT FEELS LIKE I'M CUMMING!!!!!!11

135x10
185x5
225x3
255x3
265x3
275x3

Incline DB Bench
40x8
85x7
85x8
85x6
75x6

Pullovers
Upright Rows

[JackBags]

2/11

Lat Pulldowns
Forearm Work
Biceps

2/12

Squats

135x10
225x3
315x3
365x6
315x10
315x10 Easy day as far as squats go.

SLDL
315x6
315x5
275x6
275x8

Shrugs
135x10
225x10
315x10
315x10
315x10
225x10
225x10
225x10 Tried high volume work today instead of going for a huge heavy set like I used to.

[IronBender800]

I wish i could call 315x10 an easy day of squats.;) Awesome workouts dude! Your strong as hell!

[JackBags]

Why thank you, IronBender.

[BPP]

nice past few workouts bro, strong benchin

[JackBags]

2/14
DE Bench

One Arm DB Bench
40x8
85x8
85x8
85x8
85x8

Flyes
40x6
20x8

Close Grip Bench - Tri's were tired
205x5
205x5
205x5

Rotator Cuff Excercise supersetted with Bent Over Rows
135x6
165x6
195x6
195x6



Did some cardio later on, ran for about 25 mins. For some reason I experience pain in my lower back. It's not pain from not stretching, it's actually quite painful. What I do is run, then when I can't stand the pain anymore I walk until it dissipates, then run again. Anyone else get this or have had this? I'm lookin' for a way to correct it.

[JackBags]

Deadlift Day

2/16

135x8
225x3
315x3
365x1
385x3
405x3 No problem, the weight just blew up, it was awesome.
Rack Pulls
455x1 About 3 inches above normal bar height
455x1 1 inch above normal bar height. I'm thinkin' I can pull this from the floor now.
Speed Pulls Off Platform, mayeb 4 inches deep?
325x1
325x1
325x1
315x1

1 Set of Single Hand Deadlifts
135x6
2 Sets of Saxon Side Bends
45x15
45x12

Close Stance ATG Squats
230x6
205x6
205x6 Quads were really tired from pulling.

All in all, a greeeeeat day.

[dim3z]

nice work man, onto 5 plates in no time :)

[Porky]

nice deadlifts

nice 1 arm db benches

dimez u have 1 more rep power then me hahah

[JackBags]

2/18

Did some pulldowns, biceps, and forearms work

2/19

Did Calve and Ab work

[JackBags]

2/20

Bench

135x10
185x5
225x3
4 Board
255x5
285x3
295x3 A tough three.
225x10

DB Bench
40'sx10
90'sx2
75'sx8x8x8

Upright Rows
Lateral Raises

Wrestled with a buddy of mine today and did a lot of bicep usage, well my oh my now I have about 15 more small stretches on my bicep. Fizzuck, I hate these thangs.

[RageX15]

Dude like strech marks i like mine cuz i no i have grown.

[JackBags]

They're alright man, but I think you'd ponder otherwise if you saw my left bicep. It's a little too stretched, I'd say.

[Porky]

They're alright man, but I think you'd ponder otherwise if you saw my left bicep. It's a little too stretched, I'd say.

my left is bad too.

i had them in my armpits but once i hit 190-195lbs my right bicep got a bit of them and my left got a ton of them.

i can live with them tho. doesnt really bother me


sweet benching jackbags

[JackBags]

Thanks, Porky.

2/21

Squat

135x8
225x5
315x3
365x1
395x3
415x3 Last rep was tough, I actually crapped my pants a little. :)
315x8
315x8

SLDL's supersetted with Shrugs

135x10,135x10
225x8,225x25
225x8,225x25
225x8,225x25

Ab work. Tough session today actually, it was long and grueling, not that any of the lifting was actually hard besides the 415, but ****tt, I really don't have the stamina to endure such workouts. I guess I'm some sort of cardio poosay.

[Fullback_45]

Great workout bro. Looks like we're pretty much equal on squats almost. Thats pretty hardcore on that last rep of 415!!! Keep kicking ass!

[AJ010]

Damn!! NICE SQUATS! You fking monster.

[Porky]

omfg killer squats.

what a trooper keeps on working out after he craps his pants :D

[JackBags]

2/24

One arm DB Bench
40x10
65x8
95x8
95x8
95x8
65x12

Close Grip Bench
215x5
215x5
215x5

Bent Over Rows
135x6
185x6
205x6
205x6

Rotator Cuff Excercise

2/25

Calves
Biceps
Forearms. not really interested in posting all the vanity sets ;)

[Porky]

awsome workout bags

looks like a light 1 :)

[JackBags]

2/27

Went to the town's gym today and hit it with some buddies of mine, excellent workout. Everyone in the gym was staring as we were pulling, so that was quite awesome. What was even more cool was that I only had a bowl of ravioli's for breakfast and still manage to pull some nice weight.

Deadlifts

145x8
235x5
325x3
365x1
395x3
415x3
Rack Pulls
455x1
465x1
475x0 :) Got tired or something.
Speed Pulls
325x1
325x1
325x1
325x1
325x1
325x1

Body Weight Pullups
4 sets 7/8 reps

[Porky]

nice deads

415x3

sweetness

[JackBags]

2/28

Went to the local gym again, made friends with the two biggest dudes there. The biggest one was impressed with my strength. We got into a conversation about bench shirts/gear/equipment whatever you wanna call it. He said he used to compete and would scrounge up his old shirt that would fit me he says. Right on, he knew my measurements too just from eyeballing me. I was impressed. Anyways, on to the real stuff;

Close Grip Bench
135x8
205x5
225x5
225x5
225x4

Incline Bench
185x5
205x5
185x5 No wonder I was doing incline dumbells forever, your tris are fried after CGB.

Upright Rows
90x10
90x10
90x10
90x10

Decline Abs
80x10
80x10
80x10
80x10 This one was actually lower than the one I have at home. The best I have completed on the home one was 115x8, so I kinda like this harder one. It pisses me off to not see my numbers high, so I'll work hard haha.

[Fullback_45]

Damn bro you have been tearing the **** out of these workouts recentley!!! Im impressed.

[Porky]

nice damn cg

those incline crazy strong

wicked workout bags

[JackBags]

Squat
3/4

135x8
225x3
315x3
365x1
405x2 Missed the 3rd rep for some reason.
425x2 Struggled for two, wouldn't hit a triple today.
Close Stance ATG Squats
235x8
235x8
235x8
235x8

Shrugs
135x10
225x8
315x5
405x10

[Porky]

damn 405 squats are impressive as hell.

awsome shrugs too bagsers

[Fullback_45]

Mondo squatting bro!

[JackBags]

3/6
Bench

Weird day. Didn't eat enough, sleep enough or breath enough I guess.

DB Bench
40x8
75x8
105x4
95x10
95x10
95x10

Skull Crushers
105x8
105x8
105x8

Lateral Raises
45x10
65x8
65x8

Bent Over Rows
135x6
185x?? This is where I stopped. Figured I should quit while I'm ahead, no use punishing myself without gas in the tank.

[Porky]

bah i hate workouts like that.

eat up man and have a pre workout nap. maybe get an oxygen tank :)

[JackBags]

3/8

Deadlifts

145x8
235x5
315x3
365x1
405x3
425x3
6 Inch Platform deads
325x1
325x1
325x1
325x1
325x1
325x1

Pullups
Bodyweight for 8 2 sets
Lat pulldowns... I dont remember how much weight. 3/4 of the stack or whatever, 10 reps.

I have been having some irregular heart beats lately. I'm going to talk to my pap about arranging a meeting with a doctor to get it checked out. Anyone else have these? My heart goes like this: ... beat... beat... ...BEAT ... beat.
Like, it misses a beat and goes double hard to make up for it or something. Anyways, hopefully gonna get that checked soon. I'd dig it if some ya'll would pray for me that it isn't nothing bad :) Anyways, hopefully I'll update you within the next few days. I'm not sure if I should train or anything, although I did pull yesterday and did some cardio the other day. Not to mention walking home from school, so physical activity doesn't aggrivate my heart at all. Oh well, speak to ya'll soon.

[JackBags]

3/13

Another long lay off between workouts, blahhh.

Military Press
55x8
135x6
155x6
175x5

Incline DB Bench
40x8
85x8
85x7
85x8

Bent Over Rows
135x6
185x6
205x6
135x7

Leg Raises
35x10
55x10
65x10
55x10

Upright Rows
85x10, 85x10

[JackBags]

Look how sexy I am. :cool:

[AJ010]

Real sexy bro!

[Porky]

solid militaries and deadlifts


lookin might sexay haha
:cool:

[JackBags]

****ty workout today due to allergies, i feel suck.
3/15

Squat
135x8
225x5
315x3
365x1, crashed on second...

Close stance ATG squats
245x8
245x8
245x8
245x6 That's it... I quit it right there. Horrible day, couldn't even nail my warmup of 365. Felt like **** when I woke up today... Should of used that as an indicator. OH WELL, **** YOU WEATHER!

[Porky]

you feel "suck" :)

ull kill it next time bagsies

[JackBags]

My bench is one of those lifts that is either awesome or uber lame. I'll let you be the judge of today.

3/17
DB Bench
40x8
80x8
95x8, 95x6
95x8, 95x5
85x7, 85x5 gay.

Close Grip
225x3 gay
185x8 gay
185x5 didn't rest long.

Some delt and ab work in between.

[BPP]

solid numbers to me still bro

[Porky]

weak as hell. wtf is wrong with you bags

















j/p

[JackBags]

3/19

Deadlift

145x8
235x3
325x3
375x1
415x3
435x2 ... On the third rep, I stalled out at mid knee level, If I woulda hitched I woulda got it... but that's cheating, so meh.
Rack Pulls From Knee Level
455x1
455x1

Pullups
Bodyweight x 8
Bodyweight x 8
Bodyweight x 8
Lat Pulldowns
140x10
120x10
120x10

Seated Calf Raises
60x12
100x12
120x15
100x12
70x13 To my surprise, these are 10x harder than standing calf raises, wooo.

[AJ010]

Damn, your deadlift's going up so fast!

[Porky]

sweet deadlifting man.

ye damn those seated calf raises. i dont do seated cuz i get cramps doing them

[JackBags]

Thanks, homies. Yeah, I actually got a cramp on the first set of the raises! I had to to go stretch out my calves, hahaha.

[Fullback_45]

Sweet deads bro. Seems like they used to be your weakpoint but now they are rather strong.

[JackBags]

3/23

Finally... Back to my old working out plans, hw...school...bible studies...rahhh, all been invading my life again. Time to re-dedicate myself to G.F.H.

DB Incline
40x12
65x8
85x8
85x8
85x8
55x8

DB Rows
40x8
105x8
105x8
Superset
BB Rows 135x8,9 two sets, ultra stricto form.

Calf Raises, blah blah.
Upright Rows 2 sets 105x8

[AJ010]

You're gettn so strong so fast!! 435x2 deads nice! Shoulda hitched bro.

[JackBags]

A half assed workout today. But that's okay. Whateva

Squats
135x8
225x5
315x3
365x1
365x5
365x1 Just was not feeling the reps. I'm a low rep guy, stickin to triples and going back to mid 400's. I figured if i went heavy on the main 3 lifts I would eventually ovtertrain, but **** it, i'd rather overtrain than train like a puss like I did today.
245x8
245x8
2458

BB Shrugs
135x10
225x10
315x20
315x10

Nota workout worth mentioning at all... that's okay. It happens.

[Fullback_45]

I hear you on the high rep squats. Change of pace is good sometimes though. What you looking to work with for some tripples now that your going heavy again?

[IronBender800]

Nice workout man! Looking real strong!! Nothing wrong with high reps but strength is what were after huh lol? Keep up the good work dude!

[JackBags]

I will triple 445 next time I squat, eff the reps.

[Porky]

bible studies? :D

nice 435x2

solid workouts bagsies

[JackBags]

Mmmhmm. Bible studies. :)

[JackBags]

Satisfactory workout today.
3/26
Bench

135x12
185x5
225x5
225x5
225x3
2Boards
275x1
265x4
Pause Bench
145x10 This is exactly where I figured my bench to be, which isn't too bad. For a while I was training specifically for my bench shirt so that when it arrived I would have already strengthened my lockout and gotten things underway... Well, it never arrived... or has not yet, so the bottom portion of my bench has been lacking. I'll be doin 5x5 to get that mofo up there, so hopefully my weenie pecs will pick up the pace and join my trizzzi's. Anyways;

Military Press
145x5
165x5
185x1 185x1 Nooo! hahaha.
135x8

Front lateral raises
45x10
45x10
45x10

Lookin forward to some good benchin' ahead.

[Porky]

nice benching jackster

if ur weak at bottom hit those barbell rows.

[AJ010]

Idk how you're weak at the bottom with a military like yours bro

[Fullback_45]

Sweet militaries bro. Im looking forward to seeing some of that good benching ahead!

[JackBags]

did a workout today to keep myself busy, nothing important.

Abs Decline Board W/ Weights on chesto
bwx10
50x10
100x10
110x8
120x8

Biceps
115x7
115x7
115x7
115x7 superset 40x5 or something

Forearms and blah blah. Good, easy day. Wednesday I'm gonna slay the hell outta some deadlifts.

[Porky]

weights on "chesto" haha i like it

those barbell curls? if so thats some nice bicep strength u got sir.

[Fullback_45]

Nice bi work.

[JackBags]

Been sick since Tuesday, but finally able to lift today.

4/02
Deadlift
Rack Pulls from 2 inch above normal
145x8
235x3
325x3
365x1
415x1
455x1
465x1
485x0 I gave up halfway through the rep Cuz I realized I was pulling it was sloppy form. No sense in doing something stupid just so my ego could swell.
Romanian Deads
325x6
325x6
325x4 Fudge, these are hard.

Pullups
Bodyweight for 8, 2 sets
Lat pulldowns 130x8 2 sets

Kinda funny on the pullups. An old veteran marine guy was trying to be hard and talk with us and all, well.. I'm not tall enough to reach the bar hanging from the ceiling, so I step on a small stepper and stand on my tip toes to barely get to reach it. Well, mid rep... he pulls the stepper out, and I immediately turn around and say "What the **** are you doing?" in those exact words. He just laughs and me and kinda walks away. I put the block back up and resume the pullups.

Calve machine 4 sets blah blah

[JackBags]

4/03

Bench stuff

Incline
135x8
165x5
185x5
205x5
195x5

Skulls
105x7
105x7
105x7 <--- what the hell, my curl is better than this by 10 lbs oh no! haha

Upright Rows
85x10
85x10
85x10

[AJ010]

Sick inclines dude! How's the tricep feelin? I remember they were hurt a while back.

[JackBags]

They still decide to be homos if If not warmed up properly, specifically my right one. but that ain't gonna stop me from liftin no heavy ass weight !

[JackBags]

What is this? I don't post on my journal for 2 days and it gets seated on the backpage, nonsense! haha.

Squats
4/6

135x8
225x3
315x3
365x1
405x2
425x2
315x1
315x1
315x1
Felt shaky on squats today, like my form was not up to par and my back seemed to be giving out a bit, so I took it light. Slammed some GM"s just don't make sure I'm not a puss, though.
GMs
185x5
185x5
185x5

Ab Leg Lift
55x6
75x6
75x6
75x6

[Porky]

im lovin ur workouts sir.

shoulda slapped that old dude in the knee caps.

sweet inclines jack

[I-love-muscle]

good liftin man keep it up

[BPP]

What is this? I don't post on my journal for 2 days and it gets seated on the backpage, nonsense! haha.

Squats
4/6

135x8
225x3
315x3
365x1
405x2
425x2
315x1
315x1
315x1
Felt shaky on squats today, like my form was not up to par and my back seemed to be giving out a bit, so I took it light. Slammed some GM"s just don't make sure I'm not a puss, though.
GMs
185x5
185x5
185x5

Ab Leg Lift
55x6
75x6
75x6
75x6


strong squattin!!!!

[AJ010]

Very strong squatting!

[JackBags]

What up ya'll. Been a while, been sick. The buzz around here on 20 Rep squats is interesting, so decided to try it today instead of hittin up 3 rep maxes as usual. Actually liked it, so I'm going to rape some more squats in the next 6 weeks.

135x10
225x5
300x20
Close Stance Assss tooooo Grassssssss
245x10
245x10 **** mane, my legs be pussies when it comes to endurance, I dig, though.

GMs
195x3
185x5
185x5

[Porky]

thats krazy man.

u got a mean ass squat man

300x20

i probably couldnt do 20 reps of 300 in 20 sets :)

[JackBags]

4/23 workout

Bench
135x10
185x5
225x1
3 Board
245x3
255x3
265x1

Incline
185x5
205x5
195x5

BB military
135x8
135x8
135x8

Front Lat raises
45x10
45x10

Upright Rows
1 set of 95x10
3 sets of 85x10

Bent Over Rows
135x6
185x6
195x6
155x10
155x10

[I-love-muscle]

4/23 workout

Bench
135x10
185x5
225x1
3 Board
245x3
255x3
265x1

Incline
185x5
205x5
195x5

BB military
135x8
135x8
135x8

Front Lat raises
45x10
45x10

Upright Rows
1 set of 95x10
3 sets of 85x10

Bent Over Rows
135x6
185x6
195x6
155x10
155x10

damn real nice benching, nice inclines too

[JackBags]

Thanks. Your compliment makes me feel less bitch-like :-D

[JackBags]

4/24

Deadlift

Lats were extremely sore today, so took it somewhat easy on the pulls

145x8
235x3
325x3
375x1
415x2
Platform Deads 6 inch
345x1
30 seconds
345x1
30 seconds
345x1
30 seconds
345x1
30 seconds
345x1
30 seconds
345x1

One Hand Side Deadlifts
135x8
135x7
135x8 For both right and lefty.

[I-love-muscle]

4/24

Deadlift

Lats were extremely sore today, so took it somewhat easy on the pulls

145x8
235x3
325x3
375x1
415x2
Platform Deads 6 inch
345x1
30 seconds
345x1
30 seconds
345x1
30 seconds
345x1
30 seconds
345x1
30 seconds
345x1

One Hand Side Deadlifts
135x8
135x7
135x8 For both right and lefty.
damn 415x2 is nice dude, keep liftin!

[JackBags]

445x3 is even better ;). It's what I was originally going for, but you know..

[JackBags]

4/24


Shrugs

135x10
225x10
315x10
315x10
315x10
315x10
315x10
225x40

Calve work

Hammer Curls 3 sets 6 reps w/ 55 lbs.

[AJ010]

Sweet deadlifts and shrugs for sure!

[JackBags]

Wuss Bench

4/26

Speed Bench

135x10
165x3 Close Grip
165x3 Close Grip
165x3 Close Grip
165x3 Norm Grip
165x3 Norm Grip
165x3 Norm Grip
165x3 Wide Grip
165x3 Wide Grip
165x3 Wide Grip

Skulls
125x6
125x6
125x6

Pause Bizzench
215x3
215x3
210x3 Finally... next week should be back to where I was last time I did this. 225x3x3

[Porky]

why so light on the 3boards?

sweet inclines bagsers

[JackBags]

Guess I just wasn't feelin' em. Didn't mean to let you down =)

[JackBags]

4/28

Squizzats

Jack bags

135x10
225x8
310x20
245x10
250x10

Good Mornings
135x5
175x5
195x5

my neighbor was downstairs talking to us while we were lifting, and he was annoying me quite a bit, he finally said something that was like "Heavy metal is all tri - tunes, i don't really like it." I looked and him and was like "heavy metal gets you ****ing huge." he left a few seconds after that.

B-Dog
135x10
225x10
235x20
205x10
205x10

135x6
135x5


Tomorrow will be *** day. Will be doing biceps, forearms, abs, neckwork... stuff I hate doing, so doubt I will post.

[JackBags]

Decent workout today. Homo day. 4/29

Seated Calf Raises
100x15
180x15
180x20
180x25
180x30
100x20

Neck Plate raises

Barbell Curls

115x7
120x7
120x5
115x5

Forearm Stuff

Leg Raises

75x10 3 sets

[AJ010]

You're an animal bro! 310x20 fkin insane!

B-Dog sounds pretty strong too

[JackBags]

Worst ****ing day ever.

My grandma ****ed up her hip real bad, had to call the paramedics to take her to the hospital and all that bull****, now i gotta watch over her like a hawk, then I call my mom to tell her what's up... Mom answers the phone crying and talking about killing herself and ****, ****ing hangs up on me. Then i talk to the 'boyfriend' and he gives me this ' i dont know / give a ****' attitude? And B-Dog got into an accident today? WHAT THE **** *****, I MEAN SERIOUSLY, WHAT THE MOTHER****. Despite all of this mother****ing bull**** going on I still went down into my garage and beat the MOTHER**** OUTTA MY PLATES.

5/02
Deadlift

135x8
225x3
315x3
375x1
415x0 **** YOU
405x0 **** YOU .. MY STICKING POINT HAS BEEN NEGLECTED WORK OVER THE PAST FEW WEEKS, IT DECIDED TO **** ME TODAY.
PLATFORM DEADS 4 INCH
355x1
355x1
355x1
355x1
355x1
355x1

RACK PULLS
405x3
405x3

BENT ROWS
135x6
165x6
195x6
145x6
145x6
145x6

**** IT IM OUT.

[B-Dog]

hey man i hear yea, we will hit it hard all week and **** up **** man

[JackBags]

5/03

Pause Bench
225x3
215x3
215x3 Im a puss.

Skull Crushers
105x10
105x10

One Arm DB Press
55x8
85x8
55x10

Upright Row
85x10
85x10

Got tired of speed bench, feel its not working.

[JackBags]

May 4, 2005.

Cosmetic day, yay!

Neck raises
4x12@20 lbs

BB Curls... blah blah

Forearm curls...

Seated Calves
190x20
190x20
190x20
190x20

[JackBags]

Squats

5/06

135x8
225x5
315x20
Ass to grass
245x8
245x8 Bump these next week, these are seriously till the bottom.. woo.

GM"s
135x5
185x5
195x5

One Handed deads
135x8
135x8

Pullups
Bodyweight for 8
10lbs x8
10lbs x8
10lbs x8
10lbs x8

[JackBags]

Shrugs 5/07/05

135x10
225x6
315x10
405x10
435x10
345x10
225x10

One leg calf raises 4 sets 15 reps

Forearm stuff

[JackBags]

5/08/05

Bench

135x8
185x5
225x5
225x5
225x5

Incline DB
75x8
85x8
75x8
75x8

DB Flyes/flies... however you spell :)
65x8
40x8

Skull Crushers
115x5
105x5

[Pilgrim BB]

Awesome squats Jack!

I'll have aread through your journal to see how you got there.

A

[JackBags]

Yeah man, i think i started this thing back in september. When i first started it I was pretty light and what not, i put on about 20 lbs up until now. I'm also 17, so a bit of time has passed by.

[JackBags]

Deadlift

5/10/05

135x8
225x3
315x3
375x1
405x3
435x2
Rack Pulls
435x2
435x1
375x5

Bent Rows
135x6
175x6
200x6
160x6
160x6

Weighted Situps
bodyweight x8
50x6
100x6
125x6
125x6
125x6

[AJ010]

IMPRESSIVE!! Good job dude

[JackBags]

Light workout today.

5/12/05

Bench stuff

CG
135x5
185x5
205x5
205x5
205x5 All up like no thang

Lateral Raises
50x10
50x10
50x10

Upright Rows
95x10
95x10
95x10

Rotator cuff work

[JackBags]

May 16, 2005

Squats

135x8
225x5
325x20

250x10 \ Ass
250x10 / To grass

GMs
135x5
175x5
205x5
185x3

Calve Work

Leg Raises
35x6
55x6
75x6
75x6
75x4

[Porky]

nice workouts bags.

i was about to say 325x20?isnt that a typo? dont you mean 2. then i remembered whos journal i was in :)

your skwat is insane man.

keep on keepin on