jmurjr progress journal

[jmurjr]

Well Ive decided that starting a journal here may give me even more motivation to complete my goals. So here is some back ground info on myself since im kinda new around here. I am 35 and have been lifting on and off for the past eight years. In my mid twenties I was extremely over weight about 240 and dieted (starved myself down to 145). Shortly after that my friend go me into lifting when I first began I couldnt bench 115#'s so i was quite the project. I have since made decent progress but ive never been able to get down to ripped low BF%. This is basically my goal by may 2006. Ive just started cutting down from 227lbs about 2 weeks ago. I'll post some pictures below though some have been around the forums in other places I'm only gonna be updating this thread from now on. In the last two weeks I dropped alot of water weight i believe since i've lost about 12lbs but still have the same strength in my workout numbers. So hear are some pics the last one is the first in my steps of cutting.

From 165lbls to 227 pic.

[jmurjr]

the wheels need the most work bring them up hopefully still through out the cut.

[jmurjr]

Todays work out.

DL's
135 X 12
225 X 10
315 X 6
365 X 4
415 X 2

Back extensions holding 45lb plate
X 20
X 15
X 15
X 10

Calves (need alot of work)
Standing calve raise
200 X 20
250 X 20
305 X 16

Donkey calf raise
135 X 30
180 X 25
225 X 20
270 X 16

Not sure name some sorta seated machine calf
250 X 35
250 X 32
300 X 17

Eaten 3 of 7 meals already today.
Chest on tuesday

[jaguarr]

Welcome, man. Looks like you've got a decent base to start your cut from. Good luck!

jag

[kimsquit]

Good workout :)

What sort of rest time do you take between sets?

[jmurjr]

not real structured on rest time, during the Dl's I go get a drink at the water fountain, and if my heart rate feels up I might give it another 30secs to come down. Durring calves I burn them up a quick as possible. Going heavy and quick seems to be the only way to get mine to repond. They are seriously lacking, but hopefully leg developement will come up as it is a serious priority right now. I hit calves 3 times a week, quads once, and hams once.

[jmurjr]

Chest today... Changed things abit due to no workout partner. Daughter had to go to the doc during my normal time so I hit chest a lil different bymyself.

Flat BB
135 X 16
225 X 8
275 X 6
(didnt push hard no spotter)

Incline DB press.
95 X 8
110 X 6

Hammer Strenght flat press
2 a side X 10
3 " " X 8
4 " " X 3

Decline Fly
50 X 8
45 X 8
40 X 6

Pec Deck
3 sets various weight to fail

Dips
BW X 16
BW+25 X 10
BW+50 X 7
BW+25 X 4
BW X 3

pretty spent at the end.

Im also taking if not mentioned protien powder, ZMA, Fish Oil, multi vit, and milk thistle (liver problems run in family mine are about 5 points high accross the board)

Food today wasn't the cleanest with my schedule thrown out of wack I forgot to grab my meals outta the fridge :(

Wed is usually shoulders, but this week I'll be doing back and dropping shoulders since the gym is closed thursday. Friday will be legs

[jmurjr]

Is it to say more proper to not list the amount of weight and only the sets and reps? I just included the weight incase i lose my lworkout book. PLMK
Thanks
John

[jaguarr]

Is it to say more proper to not list the amount of weight and only the sets and reps? I just included the weight incase i lose my lworkout book. PLMK
Thanks
John


Hey, it's your journal. Do what you like with it, man. I list the weights I move in my journal as well, but a lot of folks don't like to. I view it as another component of my progress and therefore something to track along with my sets and reps. I prefer to log everything about my workouts including rest times, total workout time, reps, sets and thoughts about how each exercise felt. I know some folks in some of the other sections of the forum like to poke fun at people who list their weights, calling them "e-stats" and all as if they weren't really moving that weight. But, my journal is for me and if I were lying about it the only person I'd be hurting is myself, you know. I post it here because I get valuable feedback from folks on the things I've been doing, as well as encouragement (which is nice since I work out at home without a training partner). So log what you want. As long as it's valuable to you and worth tracking, that's all that really matters. :cool:

Looks like you had a pretty good workout tonight, too. Especially if you aren't used to lifting by yourself. Try doing your incline presses first next week, using them as a warmup before your flat press. It takes a bit of getting used to, but it really does help get you ready for the heavier weight on the flat press. Just something to try. :)

Cheers!
jag

[jmurjr]

todays back workout went very well considering I had a flat tire in a snow storm, A dead battery in my winter car and a huge fight with my girlfriend. OK thats right this is a BB forum sorry for all that off topic.

Started with Pullups
BW X 7
BW - 28lbs (asst) X 10
BW - 28lbs X 10
Bw - 28lbs X 8

Bent over rows (under hand grip yates style)
225 X 20
275 X 12
295 X 7
very little rest between sets was crunched for time

One arm DB rows
100 X 10
100 X 8
100 X 6

Then giant machine sets of
Rows at 130 to failure
pull downs wide 150 to failure
Pull downs narrow 130 to failure

did this by 3 with 60sec rest between


Good news gym decided to open up on turkey day, so i'll be hitting shoulders on thursday and then friday will be arms and legs day. Jag you got me looking at rest times now... thanks just something else for me to keep track of. lol thanks for all the input

[jmurjr]

had a quick shoulder workout today.

Standing overhead press
95 X 14
135 X 8
165 X 8
185 X 4

Arnold presses
70 X 6
70 X 6
50 X 10

side raises / Over head raises
20 X 20
20 X 20
20 X 18

[lifting4jc]

Looking good, JM. I'm curious. When you list your weights, are you including bar weight in that or just plate weight. I guess this could be a question for everyone.

Keep it up.

[jmurjr]

All my BB exercises include the Bar weight at 45lbs. So it is the plates pluse bar.

Today was legs day. It was probably one of my best. Really trying to bring the wheels up. Everyone is surprised by how small my legs are but yet the strenght in them. I'd trade it for size in a second. Im still strugging with squat form. BUt it is getting better.

ATG squats
warm up
elipticle for 10mins then
135 X 10
195 X 7
Squats to parallel
225 X 8
275 X 6
315 X 6 (back was getting sore- not lower upper trap area. My soine has a bump the weight end up resting on)

Front squats feet touching.
135 X 8
135 X 7

Machine leg press plate loaded

worked up from half load to full load repped 8 till full load (using 45# plates gym doesnt have 100's)then went 6

MAchine Hack squat weight stack; feet together
mid stack to failure 16+ reps for 3 sets.

Leg extensions followed by curls
Stack to failure for 2 sets

[jmurjr]

Some strange elbow pain in both arms today, perhaps combination from shoulder day and the BW pullups.

[jaguarr]

Some strange elbow pain in both arms today, perhaps combination from shoulder day and the BW pullups.


Hmmm...interesting. You might want to look at your form and make sure you're not doing something that's causing the elbow pain. At any rate, a little ice and some rest should work wonders. :)

jag

[jmurjr]

I actually did ice them last night. They were OK though still a lil sore for tri's today.

Hit a quick tri workout, woke up with a sore throat and headache.
not sure of the name of exercise but if anyone could help me it be great. Where you take a DB and make a tiangle with both hands and do a movement similar to skull crushers.

Anyhow
55 X 12
80 X 10
95 X 8
95 X 7

Then supersets of straight bar push downs, rope push downs, and a narrow v-bar reverse grip push down. Various weights on rope and narrow, Straightbar was stack and started each set

Finished with dips
BW +25 X 16
BW +50 X 12
BW +50 X 9

[jmurjr]

sore throat getting better, head feeling clearer.
todays work
hyper ext
BW X 15
BW X 15

DL's
135 X 16
225 X 8
315 X 6
275 X 5

BB shrugs
415 X 6
365 x 10
225 x 30

DB shrugs down the rack
100 X 12
90 X 12
80 X 12
70 X 14
60 X 20

Upright Rows
60 X 12
90 X 8
110 X 6
110 X 6

Gonna hit bi's and calves on monday. Anyone have a opinion on training 7 days a week as long as 3 workouts are under 25 minutes and 4 workouts come in around an hour?
Appreciate any input

[Original Poster]

Welcome ! Ahhhhh another big guy. LOL

Some good Workout there.
Keep up the great work !

[jmurjr]

Todays diet kinda was real bad, first cheating in awhile so i wanted to note it to remind myself that it doesnt feel real good after doing it. The Taco Hell, Pizza sub, deluxe chips and cheese, and nutty bar just dont put a good feeling in ya come 1am. Time for the bed time lowcarb protien shake. Still ate freq today just not good stuff. Hopefully i feel normal come morning. The only positive was I resisted the beer temptation tonight. So i guess there is a positive.

[jmurjr]

Hit Bi's and calves today.

Chins at BW 5 X 4, 1 X 7

Standing BB curl back on wall no rocking
110X4, for 6

Incline HC
30 X 4, for 6

Calves standing
240 X16
310 X12
360 X10

Donkey calves
4 plates by 20
5 plates X 20
6 plates X 15
4 plates X 25

Seated machine calves.
220 X 50
310 X 30
Stack X 16

[jaguarr]

Hey, how'd you like that bicep routine, man?

jag

[jmurjr]

just reply'd in your thread. The bi workout was great. Im used to a little more rest between sets and was way spent by HC time. It was funny I grabbed the 50's sat and layed back and was like F*** these arent moving. I'll know better on wed how the workout feels in the bi's. I take a full day before doms sets in and I can usually feel where the soreness is in the arms and often judge the workout from that. I'll post more on it with my shoulder workout on wed. Gonna hit the chest workout tonight.
Ive gotten lots of ideas from your journal thanks for keeping it so detailed.

[jaguarr]

just reply'd in your thread. The bi workout was great. Im used to a little more rest between sets and was way spent by HC time. It was funny I grabbed the 50's sat and layed back and was like F*** these arent moving. I'll know better on wed how the workout feels in the bi's. I take a full day before doms sets in and I can usually feel where the soreness is in the arms and often judge the workout from that. I'll post more on it with my shoulder workout on wed. Gonna hit the chest workout tonight.
Ive gotten lots of ideas from your journal thanks for keeping it so detailed.

Cool, man. Glad you liked it. Saw your reply in my journal and responded, already. If you ever have questions about anything in my journal, feel free to ask. I try to keep it detailed so that folks can pick ideas up from it if they are so inclined. :)

jag

[jmurjr]

Quick chest work tonight. Kinda was off my usual game becuse 2 guys worked in with me. I shoulda kept my headphones on and just ignored them (oops did i say that)

Anyhow
Beside's the upright rows i did cause everyone seems to think they are bigger than they are.....

My chest work
Flat BB bench
135 X 16
225 X 12
275 X 3
295 X 6
315 X 4
225 X 11

Incline bench
205 X 8
205 X 8
205 X 7

DB fly's Incline
70 X 8
70 X 6
70 X 6

that was it kinda week but i just wanted to politely leave as quick as i could. I usually dont get my lift in at the time i did today so i shouldnt have to see them again. Pretty bad i know, but i finally got sick of doing rows and made sure they new that they were trying to lift too much didnt let it crush em, but they got the point.

[jaguarr]

Hey, man. Getting a workout in, even if it wasn't your best one ever, is still better than not getting one it at all, right? :) As for your new buddies, if you see them again and they try to work in with you, you know it's alright to tell them "No", don't you? When I was working out at a community gym, I was never afraid to tell people no. I'd tell them "Sorry, but I'm very focused right now and I don't want to interrupt that. I'll be done soon.". I only had one person make an ass out of themselves over it because they didn't want to wait until I was done. What made it worse is that he wanted to take weight OFF for his sets (flat bench) and then put it back on for my sets. I don't think so. He made a big scene, despite my politely telling him "No.", so I had to say very loudly (read: make sure the entire gym heard me) to him that I was not going to wait for him to take weight off my bar for his sets and then put it back on my bar for my sets. He went away and never bothered me again. I was at the gym to work out not make friends. If I made friends, great, but that's not why I was there. Things like that were a huge part of what made me start working out at home. :)

jag

[jmurjr]

tierd as hell today, daughter was up all night coughing. Gonna hit a couple ECA's for the first time in 6 months and hopefully getup for a quick shoulder routine in an hour or so.

[jmurjr]

Shoulder tonight
Standing BB behind neck press.

95 X 12
145 X 8
195 X 5
145 X 5

Arnold press
75's X 8
45's X 12
45's X 11

Reverse flys
35 X 12
35's X 12
35's X 11

Machine presses
140 X 9
150 X 9
160 X 7

Side raises
50 X 11
45 X 12
45 X 12

The workout felt pretty good considering how dragging i was. My Bi's were sore as hell from a couple days ago as expected.

[Hibiscus09]

I thought I posted in here already, but I guess I just read and looked at the pictures. :) Anyway, you do have a nice base and should be very happy with your cut. Nice job on the workouts! I hope your daughter feels better.

[jmurjr]

thanks, she's getting better but it has been a rough time this week alone ear infection, chest infection, and pink eye. Oh gotta love them doc bills.

[jaguarr]

Hey, hope your daughter is feeling better soon. It's just as painful for parents to see their kids sick as it is for the kids, I think. So....your bi's were sore from the workout the other day, huh? :D

jag

[jmurjr]

Taking today off, My bi's are still sore and not ready for back today. I'll do back on friday and legs on saturday. I think my body needs a chance to get caught up also. To many sick people around and dont want to over tax it.

[jmurjr]

Hit a back workout today.
Pullups wide grip
BW - 40 X8
BW -28 X7
BW -28 X 7
BW X 5

Bent over rows underhand grip
135 X 25
225 X 12
225 X 12
315 X 5
275 X 7
225 X failure dont recall

Machine Pull downs
machine Rows
Straight arm press downs

Then I tried lat dips. They seemed to work out real good but the ROM was kinda short. Have to see if i feel it in the next couple days.

[jmurjr]

Legs today

10 min warmup on elip

Squats 135 X 18
225 X 10
315 X 5
225 X 6
225 X 6
225 X 6

Leg ext mach
X10
X 8
X 8

Leg Curls

X10
X8
X7
X7


Weighted dips

+35 X 10
+70 X 8
+95 X 7
+100 X 7
that was it for today quick but painful

[jaguarr]

Legs today

10 min warmup on elip

Squats 135 X 18
225 X 10
315 X 5
225 X 6
225 X 6
225 X 6

Leg ext mach
X10
X 8
X 8

Leg Curls

X10
X8
X7
X7


Weighted dips

+35 X 10
+70 X 8
+95 X 7
+100 X 7
that was it for today quick but painful


Not a bad little leg workout, dude. How long did it take you to crank through that?

jag

[jmurjr]

It was under 30 mins, been bringing the burn lately after seeing your short rest times. Keeping rest time 30~45sec, with smal;l break between exercises.

I was most happy with the dips as I have added them now to leg day also. Usually would just hit them after / with chest. But they felt so good going heavy (for me ) today. I cant wait to try to bust them out at + 135 next week.

gonna hit calves, bi's, and traps on sunday.

I so need a beter split as I have nothing right now, but am still gonna wait till next jan to set it up. (jag i'll be hitting you up for info then)

Had a pair of jeans falling off me today. felt good will have to check the waist measure on monday guessing it is down to bout 39.5

O/T got the christmas shopping and birthday (12/31) is daughters done today. Just gotta pick up some odds and ends yet but man it feels good to be done.

[jmurjr]

Todays workout went well but my bi's seemed real weak. Not sure why

Did that triangular bar shrug thing. Kinda did DL's with this also as i figured why not goto the ground and work it good on every rep.

185 X 20
255 X 12
315 X 7 (couldnt do anymore DL style but repped out 25 shrug onlys after 7)


Killed the calves on a array of machines. Went up and down the stacks then repped out 75 ish mid stack. The burn was the most intense ive ever felt in my calves.

For Bi's
Did 6 sets of 5 chins at BW
Did straight bar curls but only to 90.
Hit seated incline curls at 35's
The did spider curls at 50's laying face down on incline bench.

My work schedule this week changes hell i gotta be there in a mere 5 hours. Hopefully my workouts wont suffer. I'll make it to each just not sure where my body/mind will be.

[jaguarr]

Heya, bro. Just a thought, but that might be a bit too much on the bi's. I'd do either the spider curls or the straight bar curls, but not both. They're similar in terms of what part of the bicep they hit. Doing that many sets could result in overtraining, which is easy to do on the bi's. Hang in there with the work schedule! It sucks when real life gets in the way of our training, but we have to find ways to make it work. Looks like you're more than aware of that. :)

jag

[jmurjr]

Moving real slow after only 3 hours of sleep. Any opinions should I try to take an hour nap before going to the gym or hit the gym and get more sleep tonight instead of nap. Gonna try to get in some DL's SLDL and hyper ext's tonight if the work matters. Gonna start adding 3 20min cardio sessions this week.

I'll cut back on the bi work. Maybe it is somewhat over training them. I never trained arms until a few weeks ago. They would just get hit with back and chest but no isolation. Made it to 18's that way so hopefully with some iso's i'll keep the size as i cut or maybe even add some (hey everyone can wish).

[jmurjr]

Went to the gym just did DL's and calves, but hit a personal best.

DL's were pretty sweet today.
135 X 12
225 X 10
315 X 6
405 X 2 w/straps
455 X 1 w/straps
505 X 1 (PB) w/straps how i thought this aqnd movin then was like ...**** it , it os going and once it started moving never stopped till the top then static held it squezzing shoulder blades for a goo 20 sec

ONly been doing deads for about 5 weeks. My legs are the week link in them as i can rack pull more.

Hit calves for the second day in a row, still looking for something outta them. ONly did two machines high reps and weight.

Have to be into work in 5 hours damn cant wait for next week already. Gonna get chest in on tuesday night.

[jmurjr]

Did chest last night.

Incline DB press

45 X 16
80 X 10
100 X 6
100 X 6
120 X 3

Incline Flys

55 X 8
55 X 8
55 X 8

Machine fly's
Stack till burn by 5

Weighted dips
BW + 45 X 16
BW + 90 X 8
BW +115 X 7

WIll hit a back workout tonight. Gonna take some measurements on friday. See if I have made any progress.

[jmurjr]

over the last 2 days i hit back and shoulders... didnt have time to log but here is teh brief run down.

SHoulders.
Arnold press
60 X 8
60 X 8
60 X 7

Over head raises
20 X 8
20 X 8
20 X 11

Side raises machine

Mid stack to stack


Pull ups
BW X 6
BW -38 X 8
BW -38 X 8

MAchine Rows
stack to failure X 3

Low cable row
3 set to failure.

Also did some quick calf work.

Today is legs day. Think I am gonna just hit 12 set of squats will see how it goes.

[jaguarr]

12 sets of squats? :eek: Your follow up report should be really interesting, man! Maybe we should start a betting pool on whether you threw up or not! LOL! :D

jag

[jmurjr]

Alright made it through the leg work, kinda tuff getting outta bed this morning. I only did squats as follows 12 full sets followed by 2 sets of singles X 6 with a rest/pause of 15sec weight back to rack.

135X16 warmup
225 X 8
225 X 8
225 X 8
225 X 8
275 X 6
275 X 6
295 X 6
295 X 5
245 X 7
225 X 8
205 x 6
205 x 8 (15SEC REST BETWEEN REPS)
205 X 8 " "

Today Im gonna hit the SLDL to get the hams on fire. Also gonna do some lying leg curls.

Yes I felt pretty sick good thing i did this more or less on empty stomach. If I woulda had a spotter I would have decorated my shoes or atleast the trash can. Have pushed harder before but never have done the sheer amount of work before. Hopefully another step in bringing up the legs. Ive actually noticed some changes in the outside sweep.

Side note the cutting hasnt been going so well. Looking better but thought i was doing better. I'll post some relaxed side by sides for a month comparison later.

[jmurjr]

Here is a pic with me 7lbs lighter. I dont see much of a difference but figured id take a pic since i had on the same pants today as in the first pic.

[KALIMAN91]

Can i ask why you would workout on an empty stomach?
I can see the reasoning on doing low to moderate cardio but lifting on an empty stomach is gonna do more bad then good.

Do you have a certain routine to follow? I havent been able to see one. It look like you just kinda lift whatever you feel like lifting? Am i wrong?

You got some good strength on thos DL's And the volume on squats is crazy.Even more so that you did this in a catabolic state.

[jmurjr]

I know my workout seems weird. There really is no split it is basically a 7day on type thing. I'll list the basics below. Some workouts are twice a day but the second is only 20mins but intense.

When i say empty stomach it probably isnt since i keep a protien shake on the back of the toliet and drink it everytime i gotta use the bathroom throughout the night. But I dont have breakfast till after my workout. If I eat prior to my workouts my stomach gets upset and often beelch up terrible tasting stuff.

Ok Here is the basics of the workout. I'll be going to a 4 day split when i add heavy cardio come january, but till then I prefer to just workout everyday. It does seem to be working still as my waist is shrinking and wieghts are going up.

Sunday
DL's and Weighted dips
Monday
Calves and Bi's and pullups
Tuesday
Chest and calves
Wed
Shoulders
Thursday
Back and calves and tri's
Friday
Legs
Saturday
Whatever I might have slacked on during the week.

This is the basic pattern but it will get shifted around as work or family life forces adjustments. I eat 7~10 times daily and take in a multi-vit, ZMA and fish oil caps.

Hopefully this will make my journal make more sense.

Todays Workout was DL's SLDL's Rack Pulls and weighted dips
DL's
135 X 16
225 X 8
315 X 8 Straps
405 X 6 Straps
495 X 3 Straps

SLDL's (lower back was really pumped hard to walk even made these difficult)
225 X 8
225 X 5
225 X 5

Rack pulls

535 X 4
315 X 10
315 X 10

Weighted dips
BW X 16
BW + 45 X 10
BW + 90 X 8
BW + 135 X 8
BW to failure

This would have usually been on sunday, but legs got pushed off till sunday causing a shift in my lifts. Will be back to normal days come the weekend.

[jmurjr]

[QUOTE=KALIMAN91]

Do you have a certain routine to follow? I havent been able to see one. It look like you just kinda lift whatever you feel like lifting? Am i wrong?

QUOTE]

Also Last week I just got in what I could when I could since I pulled a 60 hour week at work and my schedule basically shifted from 2nd shift to first. All is back normal this week though.

I'm open to any suggestions or critisism(sp) so feel free to ofer any input. Thanks

[KALIMAN91]

Well if its working dont change it.But if i were you i would find a a way to get a small whey and oats shake in around an hour prior to working out.This will improve your performance a ton.I would reccomend you making sure you have more H20 prior to lifting. This should help with the stomach.
If you drink a shake and you dont get enough water you will get the dry heeving etc.
Take your shake and oats 1 hour prior to lifting and follow with water try and get in a liter or so prior to lifting. And then make sure you are getting some while throughout lifting.

You are a pretty strong guy but i think you are just limiting your progress by training with no source of energy in your body.After a few minutes of lifting you are gonna catabolic. So basicly you are burning muscle as an energy source(NOT GOOD)

What kind of shake are you taking? Is is a weightgainer or a whey protien?
Those weight gainers have alot of sugar in them and this also can be causeing the upset stomach etc.
Try and use just a basic WPI and some oats and this should stop this.

[jaguarr]

Kali is spot on about the pre-workout nutrition, man. It's just as, if not more, important than the post-workout nutrition, in my book. Avoiding going catabolic during your workouts is where you want to go.

jag

[jmurjr]

I'll try adding a pre workout drink in about an hour ahead of the workout. How close can this drink be to the actual workout. Sometimes i go right from bed to the gym. thanks

[KALIMAN91]

Yeah try and get the whey and oats(or some type of carb source) 45+ minutes before lift off. Just wake up alittle earlier.It sucks i know. I get up a.5 hours before i hit the gym in the am and thats just for cardio.I hate getting outt bed and rushed into workingout. I like to kinda wipe the crap outta my eyes drink plenty of water check my email and read my local newspaper online.(And ofcoarse check in here):)
Just make sure you are drinking plenty of water before hand.

I say atleast give it a try for a week or 2 i am sure you will see a big difference in stamina especially towards the end of your workouts.

[jmurjr]

thanks will let you know how it works out

[jmurjr]

Man just have to vent a bit. Shoveled out the drive last night after the snow plow filled it full. Wasnt being carful and really screwed up my back. Was super stiff and couldnt really even walk well or sleep. The pain is going away a bit or it might juts be the pain killers. Gonna still try to hit a light chest workout tonight as i wasnt able to after doing this yesterday.

It drives me crazy when my workouts get missed or messed up between work and this it is happening all too often.

On a good note took my daughter (Hope) to see Santa today and got a great picture. So cute

[jmurjr]

Quick chest workout actually turned into a PB. Ah and I was in a bad mood.

Flat BB bench

135 X 10
225 X 6
275 X 3
295 X 3
315 X 6
315 X 5
275 X 8

Incline DB press
90 X 6
80 X 5
50 X 9

Machine fly's
to stack good squeez n burn.

[jmurjr]

Well the lower back is still sore but focused on upper back and calves today.

Did pull-ups hammer grip X6 for 4 sets at BW.

Did wide grip - 40#'s X 6 for 3 sets.

Did 100# DB rows single arm.

Did machione rows to stack and burn.

Hit up seated calves to 6 plates.
Also 2 other calf machines went stack for 50.

Honna hit shoulders on friday didnt want the lower back to come into play yet today.

[jaguarr]

You're smart to take it easy on your lower back. Some good stretching for it might help quite a bit, too.

jag

[jmurjr]

quick update from the last couple days, hit a shoulder workout.
MIlitary press Behind neck
135 X 6
185 X 8
185 X 8
225 X 5

Arnold press
65 X 6
65 X 6
55 X 8

Side raises
30 X 6
30 X 6
30 X 7

Dips
several set top BW +135 but had a strange feeling on the way down arms were sore felt in Bi's / tendons??

Did some hammer grip pullups for sets gonna add weight next time. The damn weight belt onlyt has a clip on one side and in bent chain on the other cut up my finger pretty good. Gonna see if i can get the gym to replace it with a clip on each side.


Hit a quick leg workout no squats still baby'n the back. Did some extensions and curls. Also machine Hack's

[jmurjr]

OK how long do you usually have to baby lower back injury? I just did shrugs today and my lower started to swell knot up so i wasnt about to even try DL's of any kind. Looking for any info as im getting frusterated not being able to go 100%.

Shurgs

DB's 150's to 80"s down the rack for 20+ @ each wieght.

BB
315 X 40
405 X 16
back started to give so I quit em.

that was all today chest on tuesday.

[KALIMAN91]

I had it since Thur afternoon. I got 2 deep tissue massages and it was gone by Sunday. If its just muscle related. But if you have disc problems etc you are gonna be down for a while.

BTW has is the pre workout shakes working out for you?

[jmurjr]

Been having a small shake and bowl of oatmeal now first thing when i wake up. Hopefully I will see greater gains, but this whole back thing has got me real distracted and not being able to put full effort in. Hopefully I'll have a better update on the pre workout drink in a few weeks.

Time to thumb threw the phone book for someone who does deep tissue massage.

Thanks

[jaguarr]

If you feel like the discs are out of place, it might be time for a trip to the chiropractor, too, man. :cool:

jag

[jmurjr]

Ok worked out chest tonight but have to vent first. OK alot of people will call me stupid and just say it is my own fault, but here is the story. I didnt have a lock with me at the gym today so I changed and just wore my WO clothes in. I didnt have any pockets so I put $10 i had to buy a shake post workout on top of the lockers on the main workout floor. While benching I watch a person take it. The thought to see if I could toss 320 and clear my legs going his direction crossed my mind. Instead I rack the weight and confront him. He flat out denies this but has $10 in his coat pocket where i saw him put it. Wahtever I was pissed. It is ashame when you cant even resolve something as simple as this. I wasnt an as*hole or anything when confronting him either all I said was "that $10 ontop of the lockers i put there for a shake since i didnt have any pockets" and he starts with the whole race card thing it was pathetic.

OK chest workout
Flat bench BB
135 X 12
225 X 6
275 X 3
315 X 2
320 X 7
320 X 2 (quit while watching my money disappear)
275 X 4
225 X 10

Incline DB
100's X 6
80"s X 6
80's X 6

Machine fly
stack to failure by 3

Dips
BW only to failure 3 sets.

[jmurjr]

Just wanted to post a quick back shot as I never have before. Also another a pic I shot that I want to use for comparison as I lose weight.

My back is feeling abit better today gonna give it till christmas to DL again. Hopefully pain free deads will be my best present.

[KALIMAN91]

2nd Pic looks like you saw a ghost! LMAO.

[jmurjr]

yeah I thought the same. it was pretty damn funny, but it is the only pic i have that shows some upper chest developement and I want to compare it to when I cut down. Been wakeing up and eating still everyday instead of fasting through the WO. Cant wait to go heavy again come next week :) thanks again for the pointers.

[jaguarr]

Looks like you're making some pretty good progress, man. Even if you are scared of your own camera phone. :D

jag

[jmurjr]

Just a quick update. Got in a leg workout on wed didnt squat, still watching the back. Did some extensions, curls and hack squat all lighter weight but by higher reps range about 25.

Hit back today but no DL's :(

Pull ups wide and hammer grip all at BW 5X5 each.

Did chins BW 5X3

Bent over Yates rows.

Low pulley V bar rows.

[jmurjr]

Damn 20 more days till true cardio starts :(, but i need it. My waist is back to growing as i dieted dirty the last 2 weeks.

[jmurjr]

oh what a terrible eating weekend. And worse yet i got all the junk foods i like as stocking stuffers and such. I manged to eat a whole package of OREO's and a half gallon of milk last night.

OK mondays workout was chest.
Flat BB bench
135 X 16
225 X 4
275 X 3
325 X 6
370 X 1
225 X 7

Incline BB bench
225 X 6
225 X 5
185 X 7

Incline Fly's

70's X 8
70's X 8
60's X 7

Tricep Pushdowns
3 set to failure


Dip's at BW
3 sets to failure.

[joed]

...I manged to eat a whole package of OREO's and a half gallon of milk last night...

After all that you managed to get this kind of w/o in? Impressive. I'd be still in bed with a sugar hangover. hehe.

[jmurjr]

The 370 X 1 was a PB. Wonder what i could have gotten had i not done the 325 X 6. Maybe I'm onto something Oreo's = bigger bench. If only it really worked like that.

[jmurjr]

Tonight I finally tested out the lower back after a shoveling snow injury. Didnt do alot of work but had some intensity, but tried to keep the adrenaline under control since i was only testing the back out.

DL's

135 X 12
225 X 8
315 X 6
365 X 2
475 X 1

had a real good pump in the lower back but no real discomfort hopefully all is well. The morning should prove interesting.

Hyper ext at body weight only
3 sets to 25

Hit calves donkey and standing.
3 sets each to stack and failure.

[bulletman]

J, just saw your pics. Dude, you are huge! Talk about an inspriation! Keep up the good work, and I'm with you on cleaning up the diet in the new year! If only the chocolate chip cookies were adding to my bench!

[jmurjr]

bulletman thanks for the comps. Also I'd up your 06 goals abit you have it in ya.

Todays workout was shoulders. Changed it up a bit only doing 2 sets of each but heavy weight.

Warm Up Overhead DB presses
45X16
55X10

Standing BB press.
185 X 7
205 X 7

Arnold Press
75's X 10
80's X 6

Upright Rows
155 X 6
160 X 6

Side Raises leaning off rack
35 X 8
40 X 6

Also hit two sets of calves at stack

[jmurjr]

Been sick with head cold. Might try gym on wed. Havent been eating enough or right. This is no fun. Hopefully it has run its course.

[jmurjr]

never made it outta bed on wed or thursday. Came back to work today but hurting. Gonna try to get some sorta something hit saturday. Anyone have any ideas what this long break sickness effect might have on workouts. Will i notice a decline in weights or should everything just keep rolling. I guess can you lose strenght in about 2 weeks or not.

[jaguarr]

Hey, man. Sorry you're still feeling like crap. I'm sure you know the drill about extra water, extra Vitamin C, extra glutamine and extra sleep, not to mention trying to get some food in you, so I won't mention those. :D As far as losing ground in the gym, don't worry about it. Just get back to 100% before you try and work out again and let your body heal up like it's trying to. Putting extra stress on it by tring to work out when you're sick won't do any good and probably just prolong your illness. If you've been sick for more than a week, though, I'd say it's time to hit the doctor's office and see what the hell is going on. Get to feeling better soon, man!

jag

[jmurjr]

went to the doc, he ran a simple mono test in his office. It was neg, also pulled blood but have to wait for results. Doc mentioned there are some crazy cold variations this year and thinks thats it. My breathing capacity is down a bit he noted. WIll just have to wait and see.

[jmurjr]

Went to the gym today didnt do high volume but got in my quick chest workout. The numbers for me were really good. I was surprised.

Flat BB
135 X 16
225 X 4
295 X 3
330 X 6
315 X 5
225 X 8

Incline DB
55's X 10
95's X 10
100's X 5

Machine fly
Stack to failure 2 sets.

[jmurjr]

Feeling 100% this is great havent felt this good in weeks. I can't wait to get the schedule rolling at the gym. Also Ill be starting v-diet on the 22nd http://www.t-nation.com/readTopic.do?id=546491

Anyone worked on just rack lockouts to get more strength at the top of BP. Did some max's and came up about 3 inches short at 405. I'd really like to get this weight just once but am sure the diet is gonna negative impact the goal.

Back workout tonight:)

[jmurjr]

Well got in a pretty good back workout tonight. The only thing was my bi's got burned up real quick pumped so much they actually were hurting.

Chins

BW X 6
BW X 6
BW X 6
BW X 6

Pull ups
BW -40 X 6
BW -40 X 6
BW -40 X 6

hammer Grip pullups
BW X 6
BW -28X6
BW -28X6

Vbar pull downs
1.5's
130 X 10
130 X 8
130 X 6

Machine pull down Underhand Grip
200 X 10
300 X 6
300 X 6

Machine rows
240 X 6
240 X 6
240 X 3 (lost grip strength)

Seated low cable rows
180 X 6
200 X 4

Bent Over yates rows
225 X 8
135 X 14

kinda a mish mash but what my body likes after the time off. I train alot by feel so my workouts are often scattered as you can see if you read this journal.

Either Legs tomorrow or combination dips/calves/tri's have to see how I feel. Gonna hit deads on friday but my lower back still felt stranged on the low cable rows.

[joed]

Good job tonight, jm.

[fitnessman]

Good job tonight, jm.

I agree, looks like you got a good one in!

[jmurjr]

Shoulders/traps

Today Arnold presses

80X 6
80 X 6
80 X 6

Front raises
30 X 10
30 X 10
30 X 9

BB shrugs
225 X 30
315 X 15
405 X 8

DB shrugs
down the rack to failure

New exercise dont know what to call it. Standing high pulley row to for head pulling with the traps then bi's.
mid stack to failure drop sets

Dips

BW X 20
BW + 45 X 10
BW + 90 X 8
BW + 115 X 6

Reverse fly's laying
35 X 8
35 X 8
35 X 8

[FarEastBeast]

Hey man, good journal, thanks for the link. As you can see I'm 35 too, but I haven't posted at all in the "old folks section" as you called it. Am I in denial? LOL, I turn 36 later this month. How tall are you by the way? I'm about 220 right now, similar body composition (I've been bulking too), but you look more than 7 pounds bigger in those pics, so I was wondering.

[jmurjr]

well welcome to this section (lots of good people and info over here); it's where i mainly hang out. I'm 5'10".

[jmurjr]

Did some cardio today, the eliptical machine for 25mins. Yuck no fun boring and on and on.......

Going to try to get in some calves tonight also some shoulders and traps (even thought i did them yesterday), but this time in a high rep scheme. They just feel like they need more.

Tonights workout
DB shrugs down the rack starting @ 150's
X25
X25
then to failure and didnt count reps

Did more face pulls. This time using the stack and just squezzing the shoulder blades.

Upright Rows to chin
135 X 15
155 X 7
135 X 6
95 X 20

Decided to hold off on calves since it is leg day on saturday.

[jmurjr]

well today was legs day.
squats
135 x 20
225 x 8
275 x 6
315 x 5

calves donkey and standing stack to failure for 10 sets

leg extensions
stack to failure for 3 sets

traps are real sore today hitting them back to back days will hopefully provide some growth spurt.

[jmurjr]

Just got in some cardio today 45mins on the eliptical. Nothing real intense but im just starting the cardio. It wasnt much fun at all. I love lifting but just wish i could find some sorta cardio activity I really like. Thinking im gonna have to find someone that plays rac-ball. Starting to prefpare my body for the liquid shake diet. Cut out a meal and made it a shake yesterday. So now Im at 4 shakes and 4 meals.

Will hit chest and bi's when i get to the gym in about 8 hours gotta go hit the pillow.

[jmurjr]

Only got in about 35 mins of cardio today. The chest bi's work will have to be tomorrow.

[jmurjr]

Chest workout.
Total Time 28minutes

Flat bench
Bar X 20
135 X 13
225 X 6
275 X 2
315 X 3
335 X 7 NEW PB
315 X 3
225 X 7

Inclined DB press
100 X 7
100 X 7
100 X 5

Machine fly
Stack to failure for 3 sets

Dips
BW X 12
BW X 10
BW X 6

Didnt have time for bi's today gonna hit them with DL's tomorrow

Also still gonna get a 35min cardio session in tonight

[jaguarr]

Hey, how is your back feeling, man? I know you were fighting with it about a month ago. Looks like you're doing great with the workouts!

jag

[jmurjr]

The back is alot better though I feel something still isnt right with it. Once I have some more time Im gonna get to the doc. Gonna hit some DL's tonight and that will be the true test.

[jmurjr]

Have an appointment to get to see the doctor. Thought everything was feeling better, but lost control doing deads and rounded my back (munching motri 800's and Norco now)

The workout: Arms and Lower back
Hyper Ext
BW X 15
BW X 15
BW +35 X 15

DL's

135 X 6
225 X 6
315 X 6
405 X 4
475 X 1 (screwing myself)

Standing straight bar curs
110 X 8
110 X 8
120 X 7

Giant Set
Rope Pull downs, Cable curl straight bar, Straight bar push downs, Chins, Reverse grip tricep (underhand) pull downs, camber bar cable curl. Did this starting at 90 on the stack going to 150 in 20 # increments.

Had a great swell in my arms, they usually go just over 18 cold. Theyt were just shy of 19's after these.

Tonight gonna get in some cardio and hopefully shoulders.

[jmurjr]

Todays work So far:

Shoulders
Seated Military behind neck
115 X 12
135 X 8
185 X 6
225 X 4

Arnold presses
55 X 10
55 X 10

Machine Side raises
160 X 10
180 X 6
200 X 5
100 X 18

Also did chins
5 sets of 6

Did some supermans to try to strech out my back. Not sure if this was good or bad. Gonna have to wait for the pain killers to wear off and see (In retrospect this was kinda dumb)

Tonight I will get in 35 minutes of tread mill @3.2MPH @ 15degress.

Have a good weekend everyone. All I have is legs this weekend and what ever else comes my way.

[jaguarr]

Hey, where are the PB's, Superman!? :D Just kidding. Nice workout, bro. I hope your back doesn't revolt on you after those supes. Enjoy your weekend!

jag

[jmurjr]

well today was legs but real light didnt want to squat with my back so tender.

Leg Extensions:
stack X 9 X 3

Hack Squat

110 X 16
120 X 17
90 X 20
Anymore weight and my back hurt comming up from hole.

Calves
donkey
135 X 25
225 X 20
315 X 10

Standing
120 X 18
140 X 12
100 X 14
(this also stressed lower back)

Also did some chins
BW X 6 X 2

Underhanded pull downs
300 X 6 X 3

Shrugs light watching pressure on back
130 X 6
100 X 12
70 X 16
70 X 21

23 minutes on the eli[ptical trainer today.

THink tomorrow will be an off day gotta get the house cleaned up for appraisal. Hopefully will get the number im looking for (just like lifting always looking for the bigger number lol)

[jmurjr]

Well started my home made ECA stack today and I must say I'm flying cant wait to hit the gym tonight. Hopefully I dont start getting nervous and stuff thats been my main reasoning before for dropping off the stack.

[jmurjr]

Well hit chest tonight.

Flat Bench

135 X 15
225 X 6
275 X 3
315 X 2
340 X 4 (wanted 6 was disappointed but my right hip was cramping and distracting hopefully next week)
315 X 3
275 X 6
225 X 8

Incline DB's
80 X 8
90 X 8

Incline fly's
45 X 10
55 X 9
(says to self need a PB for jag)
65 x 7
80 X 6 new PB and what a strech going on in chest I go with real deep fly's never have had shoulder problem with them.

Incline Smith machine
135 X 15
205 X 8
205 X 7

Machine press hammer grip
Mid stack to failure X 3

Machine fly
Started at stack and drop set.

Thats today. Gonna get in 35mins of cardio later. Back is starting to feel better but i have a doc appointment later this week.

[jmurjr]

Just got in 45mins on the eliptical. Caused some discomfort in my back will most likely stick with treadmill till things get back to normal.

[jaguarr]

Hey, nice workout and awesome work on the PB! Lightweight, baby! :cool: Meant to ask you if you've ever tried acupuncture for your lower back. It's done wonders for mine, along with the chiropractor and massage therapy.

jag

[jmurjr]

Years ago i tried some sorta acupuncture with electrical charges. Didn't do much then but might have to look at again. Gonna try to get the MD to order up full tests will see.

Todays Workout
Traps / Calves

DB shrugs
down the rack
150 ~ 70's to failure

Face Pulls
First full pull hitting mostly read delts
Then partial pull with the high traps

Upright rows Cable
Stack to failure X 3

Standing calf raise
Mid stack only for reps (didnt want to stress back)
Donkey's for 5 plates to failure X 4

Will get in a slow cardio tonight.

[Minotaur]

Wow, you got some crazy numbers going there! :eek:

Congratulations, and train safely. ;)

[GREENFEATHER]

Good workouts!! I've been in here twice and got distracted and never posted. Be careful with the DL's, when you start to round, tone it down!! Drop a wheel off and hit it again. DEADLIFTS ARE NOT A PLACE TO GET SLOPPY WITH FORM!!

[jmurjr]

Yeah I think when i feel ready to DL again, i'll keep it for reps and keep perfect form and build from there. No more maxing thats where my back gives. Thanks for the advice and dropping in.

got in 27 mins @ 2.3mph @ 15degree incline.

[GREENFEATHER]

I put a few pics of DLing in my thread. I'll get some more on friday, the batteries are toast and I don't have anymore at the moment.

[jmurjr]

just hit 30 mins of cardio on the readmill today. Tomorrow will be shoulders.

[jmurjr]

Just wanted to post a current pic of me. This is after cleaning up the diet since new years (opps except for that oreo inceident ;) ) Just figured I'd post a pic for reference as to when I started to add cardio to my workouts. Still getting diet back on track 100% then will be going liquid only protien shakes for 45 days. Just got in the order today and thank goodness the stuff tastes pretty good.

Todays pic flexed and looking like a slob. But down almost 20pounds in 4 weeks. havent lost strenght that ive noticed so i guess that good. Going about 208 right now.

[jaguarr]

Looking good, man. You're making good progress! Keep up the hard work!

jag

[jmurjr]

Shoulders today.

Dips
BW X 10
BW + 45 X 8
BW + 90 X 8
BW +135 X 6

Arnold presses
45 X 10
60 X 8
70 X 6
75 X 5

Machine shoulder press hammer grip
Mid stack X 8 X 4

Machine side raises
Stack X 3 X 7

Calves Donkey
180 X 16 X 4

Gonna get in some cardio tonight

[jmurjr]

Well I took off the better part of the weekend. Skipped legs and back this week, kinda listened to the doctor. (damn am i finally growing up?) Hit two cardio sessions over the weekend. Gonna try to get back on schedule come tomorrow.

[jmurjr]

got in more cardio tonight 34mins @ 2.5mph 15degree incline.

[jaguarr]

I bet your back is thanking you for the downtime, man. :)

jag

[jmurjr]

Changed things up alot this workout, did legs and rack pulls from just below the knee both sumo and regular. Changed the rep scheme aqnd left straps in the car to be sure i wouldnt over do it.

Legs
Squats
Bar X 15
135 X 8
12 sets of
225 X 3
1 set of
275 X 3

RAckpulls
Five sets
315 X 8 romanian?
five sets of
275 X 3 Sumo

Leg press
1090 X 10
that was it felt it when getting up in back so did no more

Leg Ext Machine
Stack X 8 X 3

Calves Donkey and machine seated to failure for 3 sets each.

Ahh have to get in some more cardio tonight blah...
Good news is im feeling no soreness in back but am gonna take it easy again with a WO similar to this next week.


Tomorrow Chest and some chins for the bi's

[jaguarr]

Glad your back is feeling better. Good decision to not go too gung-ho and let it finish healing and strengthening itself.

jag

[jmurjr]

Chest today; felt really good but was dissapointed in the numbers.

Flat Bench
135 X 12
225 X 6
295 X 3
335 X 3 (failed on 4 sad had this for 7 a couple weeks ago)
295 X 5
225 X 10
225 X 10

Incline DB's
110's X 6 PB (i think)
55 X 6 reverse supination
65 X 6 reverse
65 X 6 regular (chest was so pumped couldnt get the reverse turn in any longer)

Dips
BW X 12 4 times various in work out.

Machine press
Mid stack X 6 X 2

DB fly
75 X 6
50 X 6 ( grip strenght was toast from Dl's with no straps first time ever in my life i've felt my forearms sore going into a workout)

Machine fly
Stack X 6 X 3

Tri's (yeah I know i say im only a compund guy but once in awhile)
Really spent frrom chest already just figured i'd finish em

Rope Press downs
70 X 10
80 X 10

Press down upside revers grip Vbar's wierd movement but hits a part of the tri that never gets it otherwise for me.

mid stack for 3 sets


Well that was today gonna skip out on cardio. Have back day tomorrow ah pullups/ chins/ rows/ hopefully some T-bars

Have a good day all.

Weight is down abit but goona start logging it when i get a scale this week

[jmurjr]

Gotta take a pic for that ab's contest. hMM should be interesting since i look the worst and never ever work abs other than what they get during heavy exercises that use core strength. But I'm determined to look my best for summer this should only help.

[jaguarr]

Nice work, man. See if you can start grouping those dips all together in sequence instead of scattering them throughout your routine. I think you'll get more out of them that way. :)

jag

[jmurjr]

Nice work, man. See if you can start grouping those dips all together in sequence instead of scattering them throughout your routine. I think you'll get more out of them that way. :)

jag

i use them as more of a strech on chest day thats why there scattered. I group them on the day I weight them and get serious usually this happens on trap or shoulder day.

[jmurjr]

Just hit some cardio today, too sore to hit anything good today so friday will be a back/ trap/ shoulder day.

[jaguarr]

i use them as more of a strech on chest day thats why there scattered. I group them on the day I weight them and get serious usually this happens on trap or shoulder day.


You're using weighted dips as a shoulder exercise? Wasn't clear on that, so thought I'd ask.

jag

[jmurjr]

Nope I do the lean forward thing and due them for chest, just split them off from chest day cause it is usally too bake already to get them in heavy like i like. So I guess you could say I traqin chest twice a week, but the second one is only heavy dips.

[jmurjr]

Hit only cardio today; body was way sore DOMS seems to be lasting alot longer now that I've reduced calories and add cardio. Any opinions on this maybe i'll start a thread in the 35 over section.

Ahh just wanted to post my favorite pump myself up read. I know i posted em before in a thread here but figured i'd drop them in the journal.

Every time you stay out late...
Every time you sleep in...
Every time you miss a workout...
You make it that much easier
for me to beat you.


Way down this road, in a gym far away,
A young man was once heard to say,
"I've repped high and I've repped low,
No matter what I do, my legs won't grow."
He tried leg extensions, leg curls, and leg presses too
Trying to cheat, these sissy workouts he'd do.
From the corner of the gym where the BIG men train,
Through a cloud of chalk and the midst of pain
Where the big iron rides high and threatens lives,
Where the noise is made with the big forty-fives,
A deep voice bellowed as he wrapped his knees,
A very big man with legs like trees.
Laughing as he snatched another plate from the stack
Chalking his hands and monstrous back,
said, "Boy, stop lying and don't say you've forgotten,
The trouble with you is you ain't been SQUATTIN'."

[jmurjr]

Hit back today and ohh felt so good.

Chins

5 x 5 at body weight


Wide grip pull ups

5 X 5 at BW - 52 (felt a wierd pull in right bi tendon so i didnt push myself)

Hammer Grip Pull ups
Finally broke out the weight belt (thoug not a grizzly)
BW + 20 3 X 6

Donkey calves
225 X 12 for four sets

One arm DB rows
80 X 5
80 X 6
80 X 5

Bent over yates rows
135 X 16
225 X 6
295 X 6
225 X 6

Seated low cable rows
180 X 6
180 X 6
200 X 4

damn the gym closed at 4:30 so I oculdnt do any more. I was in a groove and wanted to keep thrashing the upper back. Gonna get in shoulders & traps on sunday. Might hit some cardio tonight.

[jaguarr]

Nice work, man! You're making some good progress on those pullups. :cool:

jag

[jmurjr]

Sundays work out.

DL's

Keg X 3

Farmer walks
Keg in each hand by 45 feet

Cleans

Keg X 3 into 50g barrel with ice

Shoulders

Shoulder push up attemps doing Keg stands. ( and the kids said I wouldnt do it)


Diet

Hmm constant eating mostly chips and chilli dip (hey it was lean ground beef)

The prime rib on the other hand was real good we had 3 half prime ribs each weighed about 18#'s. Luckily roomate manages bar/rest and we cook them there and just had to keep em warm afterwards.

[Gunn27]

That's a true Super Sunday workout for sure John. Hope you enjoyed it! :)

[jaguarr]

LMAO! Helluva workout, bro! I hope your DOMS isn't too bad, today! :D

jag

[jaguarr]

Hey, man. Where the hell are you?! :confused:

jag

[jmurjr]

Life really came up in a bad way. Dont want to bore anyone with details, but I'm back. The only current problem is not being able to afford to eat the way I was before. Any ideas for real cheap diet plans. Talking less than $7 a day. Luckily I have a large stash of supps.

[jmurjr]

Today was back day it was a light one due to time off.

Chins
BW X3 X3

Hammer Grip Pull ups
BW -52 X 8 X 8

Donkey calves
180 X 12 for four sets

One arm DB rows
60 X 5
65 X 6
80 X 3

Bent over yates rows
135 X 16
225 X 6
225 X 6

Seated low cable rows
130 X 6
180 X 6
160 X 5

[jaguarr]

Hey, glad to see you back, bro. I hope life has smoothed out for you. :cool:

jag

[jmurjr]

Hey, glad to see you back, bro. I hope life has smoothed out for you. :cool:

jag


Thanks but it is rougher than ever. Working out im hoping will clear the mind!

Hit 35 minutes of cardio today.

[jaguarr]

Thanks but it is rougher than ever. Working out im hoping will clear the mind!

Hit 35 minutes of cardio today.

Sorry to hear that, bro. Hope things continue to improve. I think you're taking a very healthy outlet for the stress, though. Working out has always helped me dump the stress out so I can think a bit more clearly. All my best to you, man.

jag