Rumble In The Jungle: Jag's 2006 Journal Of Lifting & Life

[Flynn]

[B]Well, it's been cracking 105 or higher on a daily basis around here. Our poor A/C has been really struggling to keep up and it's still getting up to around 80 degrees in the house in the later afternoon. BUT, the damn thing has been running finally since the issues we've had with it this month have popped up. Until tonight, that is, which had me kicking myself that I let the A/C company reschedule their regular tune-up appointment for the thing, which they were due to do today, because they had so many emergency calls. It was running pretty well this morning and most of the afternoon, but as the heat in the house started increasing in the late afternoon, it wasn't doing to well. During my workout, I happened to put my bare foot over the register only to discover HOT air coming out of the damn thing! :eek: I went and checked on the unit and the fan was not running and there was a hellacious noise coming from it. I went and tripped the circuit breaker and it seemed to kick it back into action and but was only blowing lukewarm air. @#$@#()@(@(##!!!!!!!!! (You don't want to know what that really says). It did it again while I was writing this and the breaker reset didn't do a damn thing. Dead A/C. I have this sinking feeling I'm going to have to buy a new air conditioner unit. :mad:

I feel your pain. My A/C went out a couple of days ago and I getting quotes to replace the damn thing (wouldn't you know it craps out when it's the hottest). To replace the A/C w/a similiar unit it's about $3k. If I get an update model with the new SEER standards and refrigration he's talking $4.5K - Ouch!

And this is after having to repair the car a/c two weeks ago...blowing very hot air. It took an entire Saturday to replace a $40 part (actuator) because we had to rip out the entire dash. Anyone who has had to rip apart the dash knows the feeling...kids shouldn't be around to hear the language used. I getting flashback pains just writing this.

[freedom_myth]

Well, the A/C decided to kick back on this evening, so the house is cooling back down. I guess the heat was finally just too much for it and it needed a break. Great...my A/C is a slacker. :( I'm going to get the tune-up guys out here tomorrow and see if it can be salvaged. If it can get me through another summer, I'd be happy, as we're giving thought to maybe looking for a different place next Spring. I'd hate to pump a few grand into a new air conditioner system and then move out.jag

i did that. i had a company come out and replace the entire heat and cool system in a house i moved from soon after... my buddy said all i really needed was a compressor motor and a new fitting where freon was getting out. when it leaks out, it makes other parts of the system freeze and block up, and leak water, then it won't work till it melts...

[mom24boys]

Hiyas Jaggies..hope the ac hold out for ya..i take the hose out side to mine every now and again..seems to help a bit when its been running alot. then again it might just be my imagination..oh hell its in the middle of the flower garden...I am there anyway .Happy HuMp day !

[jaguarr]

Thanks, folks! The A/C is now back online, after being completely out all of yesterday. The poor technician was here for five hours in the heat yesterday trying to figure out what the problem was, and still didn't get it completely up and running. He did find a short in the wiring from the fuse box that ran to the A/C and got that replaced. He also replaced the contacts on the A/C unit itself because they were completely fried. He also had to put two new fuses in the fuse box (yes, even after it just had some new ones put in it last week). He figured all of that was causing the breaker to trip and shorting out the unit (and probably keeping it from running efficiently and at full capacity, to boot). He also had to replace a fuse on the board inside the heating/cooling fan unit inside the garage because even though he could manually start the A/C and get it to run, the system wasn't kicking it off on it's own. After all that, last night, it still wouldn't fire up and it was getting late, so he came back out today and finished it up. There was a contact disconnected on the board. Once he plugged that back in, the A/C kicked back on. Everything is kosher and it didn't hurt my checkbook too much.

The worst part of it was working from home yesterday when it was 90 degrees in the house! :eek: I had to keep putting cold packs on our poor little dog as he was just burning up and I was worried the heat would take him down since he's really old and was panting like a maniac. He seems to be doing alright, just really tired. It was difficult sleeping in the heat last night, but we made it through. The house is cooling down, now (it was 88 degrees in here when I got up!!!) and down to about 79/80 degrees at this point. Hopefully it will get back down to 72 or so later on today/this evening. At least I hope so, since today is back/tri's day! Boy am I glad it wasn't my lift day, yesterday.

So, here's hoping the system is set to go for awhile, now that it's back online. I was really starting to worry I'd have to replace it and I'm not overly fond of that idea right now. :o

Happy Hump Day, folks!
jag

[GSCampbell]

he's really old and was panting like a maniac.

Now you know how I look/feel every day. :)

[=M=]

And this is after having to repair the car a/c two weeks ago...blowing very hot air. It took an entire Saturday to replace a $40 part (actuator) because we had to rip out the entire dash. Anyone who has had to rip apart the dash knows the feeling...kids shouldn't be around to hear the language used. I getting flashback pains just writing this.

You should drive my car. The only a/c I've got is when I'm moving, and the top is off! I can also sympathize on the dash removing. When we rebuilt my Samurai, I told Rob that they must give the job of replacing the dash to violent offenders in prisons, because it's that much of a bugger to do.

[Hibiscus09]

Sorry you've had air problems and your poor doggie had to suffer. (Oh, and I'm sorry for any suffering you've endured also. :D ). Glad it's fixed now!

[Original Poster]

Sorry you've had air problems and your poor doggie had to suffer. (Oh, and I'm sorry for any suffering you've endured also. :D ). Glad it's fixed now!


I thought Hib was eluding to you have gas problems. LOL
I just read further up the page to see your air was out.
Sorry for the heat bro......think of it as a way to lose water weight :eek: ;).


How's it hanging Jag ?
Just pooping by to say Hi. I am in NC at the moment.
Travel Sucks..thank god I am going to end this sheet.

[jaguarr]

Answering Reader Mail


Now you know how I look/feel every day. :)

You pant in order to sweat? :confused:


Sorry you've had air problems and your poor doggie had to suffer. (Oh, and I'm sorry for any suffering you've endured also. ). Glad it's fixed now!

Thanks, Hibby! I was getting awfully worried about the poor dog this last couple of days. He has congenital heart disease and when it acts up, which the extreme heat does cause to happen, he coughs and gaks an awful lot. Poor guy has been coughing quite a bit the last couple of days and I was worried he was going to have a heart attack or something. He seems to be cooling down, though, so hopefully it wasn't too taxing on him. He's so old that I hate to see him stressed like that.


I thought Hib was eluding to you have gas problems. LOL
I just read further up the page to see your air was out.
Sorry for the heat bro......think of it as a way to lose water weight .


How's it hanging Jag ?
Just pooping by to say Hi. I am in NC at the moment.
Travel Sucks..thank god I am going to end this sheet.

Heya, Chi! Enjoy the humidity in NC! :D You're going to end all that travelling? This plan doesn't involve thirty rolls of duct tape, a revolver, a large dufflebag, a fast moving train and a plane ticket to Borneo does it? :confused: Things are good on this end. Just getting back into the swing of things since my sinus surgery!


The Workout

Feeling stronger and stronger every day, but I'm taking it slow and easy and not getting ahead of myself. Here's how today went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Ab's Superset
Swiss Ball Crunches w/25 lb. plate- 3x15
Weighted V-Ups w/25 lb. plate - 3x10


3x8 - Shoulder Width Grip Pullups - BW only
3x8 - Hammer Grip Sternum Pullups - BW only

Much stronger on these this week than last.

Rack Pull Deads - W/U - 135 3x8/Working Sets - 210 - 3x8 -- Added another 5 lbs. to the mix from last week. Taking it nice and slow on these puppies.

DB Rows - 3x8 @ 75 - Had been awhile since I'd done these and I decided to start swapping them in and out with the T-Bar Rows every other week for a little variety.

Close Grip Bench- 205 lbs. - 3x8- This was a good, challenging weight for these tonight and oly 20 lbs. under where I left off. Nice!

Cross Bench DB Pullovers - 75 - 3x8 -These didn't put the strain on my sinuses that they did last week, so I ran three full sets.

Dips - 55 lbs. on Grizzly Belt - 3x8 - Up 10 lbs. over last week. I'll be back at 2 plates soon!

PWO Supershake(tm) and stretched out after putting the weights away. No cardio following my workout.

Total Lift Time - 50 minutes

So, that was it. Short, intense and to the point. Kinda like me. :D

Have a good night, ya'll!
jag

[dbx]

Good looking workout Jag. You'll be back at full speed in no time.

Hey, what's this about a fuse box? Just how old IS that house? :D

[GSCampbell]

Answering Reader MailYou pant in order to sweat? :confused:

Yep - remember that pig man in Seinfeld? That's me. I need a cool mud hole or I explode. :D

http://www.sandrocastelli.com/works/pigman.jpg

[Gunn27]

"Hey, I'm telling you, the pig-man is alive. The government has been experimenting with pig-men since the 50's."


Great w/o Jag, glad to hear your taking it slow with the dead's. Things are coming along nicely!

[ChocoChick]

Just pooping by to say Hi.

I'm sure I speak for Jag when I say, Poop in your own thread!

[=M=]

Chi, I hope you cleaned up after yourself! :D

I thought you were better housetrained than that.

[jaguarr]

Answering Reader Mail


Good looking workout Jag. You'll be back at full speed in no time.

Hey, what's this about a fuse box? Just how old IS that house? :D

Thanks, bro. It gets a little better every time I lift. Amazing how long it takes for the strength to fully return after surgery. The fuse box I was talking about, btw, is outside and dedicated to the A/C unit. This place ain't THAT old! :eek:


Yep - remember that pig man in Seinfeld? That's me. I need a cool mud hole or I explode.

LMAO! At least you didn't say you were ManBearPig, 'cuz then I'd have to turn you into Al Gore for the reward. :D (South Park reference, for those playing along at home).


Great w/o Jag, glad to hear your taking it slow with the dead's. Things are coming along nicely!

Thanks, bro! The compound lifts seem to be the ones that are taking their time getting back up to speed as far as strength goes. They're also the ones that put the most strain on my sinuses, particluarly the deads, so I'm not pushing it very hard on those. Slowly but surely, ya know?


Chi, I hope you cleaned up after yourself!

I thought you were better housetrained than that.


I'm sure I speak for Jag when I say, Poop in your own thread!

LMAO! I was gonna let that one sneak by, Chi, cuz I know you're brainfried from travelling but it looks like the ladies have no mercy. So....pick up that poop, mister! :mad:

The Workout

Things felt pretty good today. My sinuses felt quite a bit less strain in comparison with last week while I was lifting, which is a good thing. I decided to stay a bit lighter and stick with the 3x8's this week once again rather than dropping into the 3x6's and pushing a little heavier because I'm healing nicely and don't think I'm quite ready to do that. Maybe next week.We'll see. Anyway, I finally got some lasagna last night over at my bro's house. My sister-in-law made it and she's not the best of cooks. It was halfway decent, but I discovered it didn't sit well on my stomach (Lady Jag got hit, too) and it made for a morning full of mad dashes for the restroom. Made me feel a little tired as a result, but I still hit the gym hard and had some good progress. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Ab's Superset
NO AB'S THIS WEEK

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 60 lbs. (each DB) 3x8- Kept these at the same weight as last week. Great burn.

Flat DB Bench - 85 lbs. (each DB) 3x8 - Nice pause at the bottom of most reps just for fun. Up 5 lbs. from last week.

Incline DB Flies -55 lbs. (each DB) 3x8 - Nice stretch. Kept the weight the same as last week and concentrated on that deep stretch.

Dips -Bodyweight + 55 lbs. -3x8- Kept a chest focus on these. Added 5 lbs.

Chin-Ups - 10 lbs. on Grizzly Belt - Finally added some weight to these, this week. Nice.

Standing DB Curls (palms up) - 35 lbs. (each DB) - 3x8 - I'm really, really liking these lately. The pump and burn I'm getting of them is really intense.

Superset
Reverse Grip BB Curls - 80 lbs. - Added 5 lbs. from last week. Nice pump to wrap up the workout.

Behind The Back BB Forearm Curls - 80 lbs. - Been awhile since I've had thse in the routine. Time to bring 'em back.

PWO stretch and cool down/stretch and then PWO Supershake(tm) and then cranked out 12 minutes of cardio on the "epilieptical". Felt really great to finally get a little bit of cardio back into the mix, finally. First time I've really done any since the sinus surgery save for a couple of shorter walks.

Total lift time: 50 minutes. (not including warm-up/abs/cardio)

So, nice workout. Time to have some lunch, do my HCG injection and then head out to a local tattoo convention for awhile and then meet some friends for dinner. Should be a nice day. :) Have a great weekend, folks!

jag

[dbx]

I finally got some lasagna last night over at my bro's house. My sister-in-law made it and she's not the best of cooks. It was halfway decent, but I discovered it didn't sit well on my stomach (Lady Jag got hit, too) and it made for a morning full of mad dashes for the restroom. Made me feel a little tired as a result, .......

Aha! Lasagna! WEAKNESS!!! WEAKNESS!!! WEAKNESS!!!

dbx, who will never cease to dog Jag :)

Oh yea, it's on! :D

[jaguarr]

Aha! Lasagna! WEAKNESS!!! WEAKNESS!!! WEAKNESS!!!

dbx, who will never cease to dog Jag :)

Oh yea, it's on! :D

If I were unable to resist it at any given time, maybe. Having a piece as part of a cheat meal while I am bulking, no. Try again, Smokey. :)

jag

[someday]

i knew you were a softie, but your wife a s your weakness......awh.....that was too sweet! :)

[boyscouT]

So, that was it. Short, intense and to the point. Kinda like me. :D
:eek:... I feel bad for lady jag.... Oh man my mind is dirty.

Anyway, I finally got some lasagna last night over at my bro's house. My sister-in-law made it and she's not the best of cooks. It was halfway decent, but I discovered it didn't sit well on my stomach (Lady Jag got hit, too) and it made for a morning full of mad dashes for the restroom.
Mmmmmm lasagna induced diarrhea... that's the best kind!


Have a great weekend, folks!

jag
Hope you had a good one, oldblood!

[mom24boys]

Happy Monday Jaggies..stoppin by to see whats up.. ...wow stay away from that lasagna next time :)

[ChocoChick]

Mmmmmm lasagna induced diarrhea... that's the best kind!


dbx - If lasagna was Jag's weakness, I imagine this may have cured him! :eek:

Good morning, Jag. :)

[boyscouT]

dbx - If lasagna was Jag's weakness, I imagine this may have cured him! :eek:

Good morning, Jag. :)
At least we now know, lasagna = free colon cleanse for Jag. :D.

[GSCampbell]

http://www.dragonfartt.com/files/colon_blow_red_cropped_2.jpg

:D

[Flynn]

http://www.dragonfartt.com/files/colon_blow_red_cropped_2.jpg

:D

Colon Blow - LOL!

[jaguarr]

http://www.calcioblog.it/uploads/lasagna.gif

:(

jag

[ChocoChick]

http://www.dragonfartt.com/files/colon_blow_red_cropped_2.jpg

:D

Ewwwwww! :eek:

[jaguarr]

Wow is my colon clean! LOL! :D

Had a busy day at work. Was able to drop a post here and there and read a few journals but not really able to catch up like I'd have liked to. Was also dragging ass this afternoon thanks to staying up a bit late last night. Still, had a really great workout once I got my butt moving. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 60-75 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Ab's Superset - 3x10
NO ABS

ATG Barbell Squats – W/U 1 - 135 x 8; 215 @ 3x8 -A little bit stronger each week on these. Added another 5 lbs. to the mix. I'll be back up to my pre-surgery weights sooner or later.

Standing Calf Raises - 215 lbs. 3x10 - I do these in my Power-Rack kind of like a Smith machine without the Smith part. How's YOUR balance? :D Up another 5 lbs. from last week. Nice stretch and hold at the top of every other rep and a slow negative on the others.

SLDL's - 175 lbs. - 3x8 - Up 5 lbs.

DB Military Press – 50 lbs. on each DB -3x8 -Worked in a few slow negatives and even a couple of 1/2 reps. Up 5 lbs.

BB Shrugs - 240 -3x8 - Alternated between a close and shoulder-width grip. 3 count at the top of each rep and held the bar at the bottom for 10 on each set. Added another 5 lbs. from last week.

Standing Side Lateral Raises - 35 lbs. -3x8 -- Getting a nice burn and pump off of these.

Rear Delt Row - 35 lbs. 3x8 -- I'm becoming really glad I added these into the mix a few weeks ago. I'm starting to see a difference across the rear delt.

Stretched out real good and got my PWO Supershake(tm). No cardio tonight. The legs were trashed after all that.

Total Lift Time - 45 minutes. (abs/warmup not included)

Not bad at all for a tired guy. :D The weight is moving up nice and steady. Hope ya'll had a great Monday.

jag

[Original Poster]

Hey Brother !

Nice WO

[joed]

Good WO for being tired.

[boyscouT]

http://www.calcioblog.it/uploads/lasagna.gif

:(

jag
I'd like extra beef on the side please.

PS: Good workout buddy. You'll be back to your pre-surgery strength in no time.

[jtroster]

Jag,
Its good to see that your workouts are getting back to pre-surgery levels.

[Baldsnake]

Hey Jag,

Glad to see that you recovered from your surgery??. While I was on sebatical did not know you went under the knife. When you woke up did you find any hidden notes/phone numbers from the surgical nurses??
I visit your thread for inspiration from PBs. Instead it comes from your recovery. WTG.

Baldie....still sportin my tribal Jag tat and Momma Snake has yet to comment.

[jaguarr]

Hey Brother !

Nice WO


Good WO for being tired.


I'd like extra beef on the side please.

PS: Good workout buddy. You'll be back to your pre-surgery strength in no time.


Jag,
Its good to see that your workouts are getting back to pre-surgery levels.

Thanks, guys! Slowly but surely, things are coming back. I'm pushing myself just a little bit and not getting too overly aggressive about it. It's the tortoise vs. the hare principle, here. It's a bit frustrating to not be able to go as heavy as I was when I left off, but I'm still getting great workouts and feeling like I'm challenging myself, so it's all good.


Hey Jag,

Glad to see that you recovered from your surgery??. While I was on sebatical did not know you went under the knife. When you woke up did you find any hidden notes/phone numbers from the surgical nurses??
I visit your thread for inspiration from PBs. Instead it comes from your recovery. WTG.

Baldie....still sportin my tribal Jag tat and Momma Snake has yet to comment.

Heya, Baldie! Yep, I had sinus surgery about 5 weeks ago in the interest of breathing better. So far, it's been worth all the trouble. I didn't get any hidden notes or numbers from the surgical nurses but my gorgeous, hot-blooded Dominican wife was right outside in the waiting room and I think they were afraid to piss her off. Well....that and I'm ugly. :D I was doing light body-weight exercises 10 days after the surgery and back into light weight after three weeks. The doc has been amazed at the speed of my recovery. Being a mutant has it's advantages.

I thought about you this past weekend. Went to a tat expo that my artist was working. Wore a y-back tank so I could show off the double jags on my back. Lot's of skinny EFF'ers at those shows. They gave me a lot of room to move wherever I roamed. There were some guys there from Japan doing some VERY bad-ass work, but other than that my guy was definitely the most talented at the show.


Things are going well here in The Jungle, for the most part. The weather has cooled just slightly and the A/C now seems to be running properly since we got the short in it fixed last week. I took Lady Jag out and about a bit this weekend and even got her out on a river float which was a first for her. She loved it quite a bit, which made me think I'm such a smart guy for just going ahead and buying the raft and other equipment rather than renting it. She's already asking when we can make the trip again. The only downside right now is that her 13 year old Pomeranian is a little bit worse for the wear, following the extreme heat from last week. For about 5 days now, he hasn't wanted to eat because he had a really upset stomach for a couple of days and we've had to use every trick in the book to get him to eat just a litle bit and take his medicine. He's also not drinking very much water on his own. I grabbed an empty syringe from my HCG kit and have been using that to make him drink some water, which seems to help him when I do so. We're worried that he might be giving up and is just about ready to let go and move on to the other side. We did get him to eat some rice last night, which he always loves when his stomach is bothering him. We'll see what he wants to do, here. Poor guy.

Speaking of HCG, that protocol seems to be agreeing with my body. Attitude continues to improve, as do my energy levels, and I'm starting to see a bit of body composition changes/improvements now that I've had a full three weeks of it. Good stuff.

Hope ya'll are having a great week!

jag

[mom24boys]

HaPpY HuMp DaY jaggies....have a good one.

[boyscouT]

Thanks, guys! Slowly but surely, things are coming back. I'm pushing myself just a little bit and not getting too overly aggressive about it. It's the tortoise vs. the hare principle, here. It's a bit frustrating to not be able to go as heavy as I was when I left off, but I'm still getting great workouts and feeling like I'm challenging myself, so it's all good.

Heya, Baldie! Yep, I had sinus surgery about 5 weeks ago in the interest of breathing better. So far, it's been worth all the trouble. I didn't get any hidden notes or numbers from the surgical nurses but my gorgeous, hot-blooded Dominican wife was right outside in the waiting room and I think they were afraid to piss her off. Well....that and I'm ugly. :D I was doing light body-weight exercises 10 days after the surgery and back into light weight after three weeks. The doc has been amazed at the speed of my recovery. Being a mutant has it's advantages.

I thought about you this past weekend. Went to a tat expo that my artist was working. Wore a y-back tank so I could show off the double jags on my back. Lot's of skinny EFF'ers at those shows. They gave me a lot of room to move wherever I roamed. There were some guys there from Japan doing some VERY bad-ass work, but other than that my guy was definitely the most talented at the show.


Things are going well here in The Jungle, for the most part. The weather has cooled just slightly and the A/C now seems to be running properly since we got the short in it fixed last week. I took Lady Jag out and about a bit this weekend and even got her out on a river float which was a first for her. She loved it quite a bit, which made me think I'm such a smart guy for just going ahead and buying the raft and other equipment rather than renting it. She's already asking when we can make the trip again. The only downside right now is that her 13 year old Pomeranian is a little bit worse for the wear, following the extreme heat from last week. For about 5 days now, he hasn't wanted to eat because he had a really upset stomach for a couple of days and we've had to use every trick in the book to get him to eat just a litle bit and take his medicine. He's also not drinking very much water on his own. I grabbed an empty syringe from my HCG kit and have been using that to make him drink some water, which seems to help him when I do so. We're worried that he might be giving up and is just about ready to let go and move on to the other side. We did get him to eat some rice last night, which he always loves when his stomach is bothering him. We'll see what he wants to do, here. Poor guy.

Speaking of HCG, that protocol seems to be agreeing with my body. Attitude continues to improve, as do my energy levels, and I'm starting to see a bit of body composition changes/improvements now that I've had a full three weeks of it. Good stuff.

Hope ya'll are having a great week!

jag
http://zioneocon.blogspot.com/colin%20powell%20bantustan.jpg




















haha i'm just playin.... I read it.
































or did I?

[batteryrequired]

Heya Jag...looks like things are coming arounnd for you. I am not looking forward to recovery myself once i go in for a pacemaker change. I will be limited for 6 weeks.....aaugghhh! Heard lots of people are very happy after that type of surgery that you had. You will be good as new in no time! :) Bet with all that extra air you will be able to breathe in, you will be setting PB's left and right!

[boyscouT]

I wonder what Jag's up to?

[joed]

I'd say workin' hard and stayin' out of trouble, but I KNOW him. yuck yuck.
And remember, he was just at a tat show with a couple of top notch artists from Japan soooooooo...

[jaguarr]

Hey, folks! I'm around, thanks for wondering aloud. No new ink on me at this point, though the thought has crossed my mind much to Lady Jag's chagrin. Work's been kicking my butt and yesterday I managed to pick up some sort of nasty stomach bug that kept me awake the night before, so I laid low and skipped my workout yesterday. All seems to be good again so I hit it hard this evening. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs Superset
NO ABS THIS WEEK


3x8 - Shoulder Width Grip Pullups - BW only
3x8 - Hammer Grip Sternum Pullups - BW only

A little stronger every week on these. I hope to add some weight back into these, soon, but my form isn't quite what I'd like it to be, just yet.

Rack Pull Deads - W/U - 135 3x8/Working Sets - 215 - 3x8 -- Added another 5 lbs. to the mix from last week. I continue to inch back up on the weight with these. Definitely taking it slow and steady with these things as I don't want to eff myself up.

T-Bar Rows - 3x8 @ 155 - Back to the T-Bar rows this week. Up 5 lbs. from where I left off last time.

Reverse Grip Bench- 175 lbs. - 3x8- Up another 5 lbs. on these.

Cross Bench DB Pullovers - 80 - 3x8 -Up 5 lbs. on these.

Dips - 60 lbs. on Grizzly Belt - 3x8 - Up 5 lbs. over last week.

PWO Supershake(tm) and stretched out after putting the weights away and then banged out 12 minutes on the "epileptical".

Total Lift Time - 50 minutes (not including warmup & cardio)

Solid workout. I was happy with it and it felt good to shake the last of that bug out of my system. The weight continues to climb back up, ever so slowly. I'd hoped I would have been back to pre-workout levels by now, but it is what it is and I'll just keep pushing as it makes sense to. Hope everyone is doing well (Good luck with that pacemaker swap, Batty Batts! I hope the new one you get is all blinged out! :D ), and that a great weekend is ahead for all of us.

Cheers,
jag

[justtryn]

Hey, Jag. Good looking work there, buddy! Sorry to hear about the pup. He'll let you know what needs to happen. Animals are a lot smarter about that stuff than we are. Hang in there, buddy and tell Lady Jag HI for me!

[Hibiscus09]

Hi jag! :) How's Lady Jag's doggie doing now? The heat has been awful, hasn't it?

Hope you're well!

[GSCampbell]

The workouts keep looking great buddy - keep it up.

Enjoy your weekend - stay cool! :cool:

[Flynn]

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.


I call that 1/4 of a HITT session ;). Good to see things progress - in no time you'll be as strong as ever.

[Hibiscus09]

Hey -- did you ever watch "V for Vendetta"? I'm bad with titles. We just re-watched it. It's a different, but cool sort of movie.

http://vforvendetta.warnerbros.com/

[boyscouT]

Hey -- did you ever watch "V for Vendetta"? I'm bad with titles. We just re-watched it. It's a different, but cool sort of movie.

http://vforvendetta.warnerbros.com/
He probably did! We all know Jag and his thing with comic book movies :).

[dbx]

Hey -- did you ever watch "V for Vendetta"? I'm bad with titles. We just re-watched it. It's a different, but cool sort of movie.

http://vforvendetta.warnerbros.com/

My son "made" me watch it while I was on vacation in FL. I normally don't like flicks like that, but I loved his use of the english language :) It was entertaining.

Jag, my best friend has a pom that's about 3yrs older than yours. He's been very worried about her for the same reasons. Just keep her cool :)

[jaguarr]

Answering Reader Mail


Hey, Jag. Good looking work there, buddy! Sorry to hear about the pup. He'll let you know what needs to happen. Animals are a lot smarter about that stuff than we are. Hang in there, buddy and tell Lady Jag HI for me!

Thanks, bro. It is what it is. He's an old dog with gallbladder and liver problems, arthritic hips, chronic cough, acid reflux and a heart murmur. We nearly lost him last summer and by all accounts it's a miracle he's still with us at all.


Hi jag! How's Lady Jag's doggie doing now? The heat has been awful, hasn't it?

Hope you're well!

The biggest problem we've had with the pup have been getting him to eat and drink water. I took to giving him water through a syringe last week because he was so dehydrated, and his stomach has been very touchy and he's had a hard time keeping his food down. Lady Jag has wound up having to cook a little bit of rice and chicken for him to get him to even consider eating, and that's about the only thing that seems to agree with his tummy. Poor guy. He lost about 4 pounds last week, which is A LOT for a little dog, but he's gained some of it back. He still has trouble keeping food down sometimes, but hopefully he's on the upswing. Poor guy.


The workouts keep looking great buddy - keep it up.

Enjoy your weekend - stay cool!

Thanks, bro! It's still pretty friggin' hot around these parts, but we're doing our best to stay cooled off. The nice thing has been that the mornings have started to be a little bit cooler, so we're getting a little bit of relief at least.


I call that 1/4 of a HITT session . Good to see things progress - in no time you'll be as strong as ever.

LOL! I never thought of it that way. Sounds more difficult the way you say it. :D


Hey -- did you ever watch "V for Vendetta"? I'm bad with titles. We just re-watched it. It's a different, but cool sort of movie.


He probably did! We all know Jag and his thing with comic book movies .

Yep, youngblood's correct. I saw it back in March. Excellent, though provoking film no matter what your political leanings are. And they were fairly true to the graphic novels in the process. I despise the Wachowski brothers just a little bit less after that film. :)


My son "made" me watch it while I was on vacation in FL. I normally don't like flicks like that, but I loved his use of the english language It was entertaining.

Jag, my best friend has a pom that's about 3yrs older than yours. He's been very worried about her for the same reasons. Just keep her cool

Thanks, man. He's 13 years old and was only supposed to have a month or two left in him according to the vet when he got sick at the beginning of June last year. 14 months later and he's still with us. We recognized back then that we're on borrowed time with him, now, and we'll just give him what he needs and let him have his run for as long as he wants to go. His mind is still spry and when he's feeling good he's fairly active. The trick is keeping the times he feels good more frequent than the times he feels like crap. We'll see what he wants to do, here.

Yesterday's Workout

Didn't have time to log yesterday's workout, but I had a good one. I went back to the 3x6 configuration and was able to start going a little heavier again, which felt nice. Still quite a ways to go before I'm back up to full strength like I was prior to the surgery, but I'm well on my way. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Ab's Superset
Swiss Ball Crunches w/25 lbs. plate - 3x10
Weighted V-Ups w/25 lbs. plate - 3x10

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 65 lbs. (each DB) 3x6- Added another 5 lbs. back into the mix.

Flat DB Bench - 95 lbs. (each DB) 3x6 -Up another 10 lbs.

Incline DB Flies -60 lbs. (each DB) 3x6 - Nice stretch. Added 5 more lbs. onto these.

Dips -Bodyweight + 60 lbs. -3x6- Kept a chest focus on these. Added 5 lbs.

Chin-Ups - 15 lbs. on Grizzly Belt - 3x6 Added 5 more lbs. to these.

Standing DB Curls (palms up) - 40 lbs. (each DB) - 3x6 - Added 5 lbs. to these.

Superset
Reverse Grip BB Curls - 85 lbs. - Added 5 lbs. from last week.

Behind The Back BB Forearm Curls - 85 lbs. - Up 5 lbs.

PWO stretch and cool down/stretch and then PWO Supershake(tm) and then cranked out 12 minutes of cardio on the "epilieptical".

Total lift time: 50 minutes. (not including warm-up/abs/cardio)

So, the weight is coming back as my strength continues to return. Really enjoyed this workout. Now I've got a ton of things to get busy on for the day, including some yardio before it gets too hot out there. I'll try to catch up with everyone's journals this week if I get a bit of time. It's been crazy around here! Hope everyone's having a great weekend!

jag

[ms_mac]

Glad to see your strength is back, Jag, Great looking workout.

I have 2 weeks left of Maximum growth, and I am contemplating using your 6*3 routine. Any thoughts or suggestions for me?

Have a great weekend!

[boyscouT]

Sweet update jag! Also interesting that you do cardio after your SuperShake™... doesn't that give you an upset stomach?

[jtroster]

Looks like the Hulk's strength is returning!

[jaguarr]

Answering Reader Mail


Glad to see your strength is back, Jag, Great looking workout.

I have 2 weeks left of Maximum growth, and I am contemplating using your 6*3 routine. Any thoughts or suggestions for me?

Have a great weekend!

Heya, T3! I really loved the 6x3 configuration for adding some good mass. It let me go really heavy and hard. I had some good success by working in a week of 3x6's or something in for some periodization and making sure the routine was centered around compound lifts (like most of my routines are). The only things I might do different if I had access to some machines is maybe add some of kimsquit's shoulder routines that use the cables and maybe some cable extensions and tricep pulldowns/pushdowns. Other than that, I was very happy with what I was able to accomplish with it. Let me know if you have more questions about something. I'm happy to help and flattered anyone who competes would want to use anything I've been doing. :)


Sweet update jag! Also interesting that you do cardio after your SuperShake™... doesn't that give you an upset stomach?

Nahh, it doesn't give me an upset stomach to do that. It's only 12-25 minutes of cardio, anyway. There's a reason I do that, though. I certainly don't want to do cardio BEFORE I lift and burn up my glycogens because I want those available to me while I'm lifting. But I also want to limit having the cardio burn muscle, so I use the BCAA's (Xtend) that I've been drinking before, during and after my workout along with the protein to help prevent that. The other reason is that I want to take advantage of that 10-15 minute post workout window to get the maltodextrin and protein into my system and the cardio can help push those nutrients into the muscle so there's an added bonus. :)


Looks like the Hulk's strength is returning!

LOL! My wife was just calling me that again tonight while I was working out! :D The strength is definitely on it's way back. It's not back to where I left off before the sinus surgery, but it won't be long, now. :)

The Workout

So, I've felt something shift in the last couple of days in my energy level. It's really picking up and becoming sustained, along with my mood (and the Missus ain't complainin' much, lately, either). I'm thinking the HCG is really starting to show some results, now, which is right about on track given I've been on the injections for about 4 weeks, now. Verrrrry interesting. At any rate, I've been kicking ass and taking names at work which has felt damn good. And, my workouts have had some "oomph" to them, as well. Hulk LIKE!!!!!!


Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 60-75 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Ab's Superset - 3x10
Swiss Ball Crunches w/25 lbs. plate - 3x10
Roman Chairs - 3x10

ATG Barbell Squats – W/U 1 - 145 x 8; 220 @ 3x6 -Added another 5 lbs. to the mix. These felt really great tonight. Another 35 lbs. on these ATG Squats and I'll be back where I left off. I'm not getting ahead of myself, though. Slow and steady wins the race.

Standing Calf Raises - 225 lbs. 3x20 - I do these in my Power-Rack kind of like a Smith machine without the Smith part. How's YOUR balance? :D Up another 5 lbs. from last week. I think I'm about ready to work some donkey calf raises back into the mix next week.

SLDL's - 185 lbs. - 3x6 - Up 10 lbs.

DB Military Press – 50 lbs. on each DB -3x6 -Worked in a few slow negatives and even a couple of 1/2 reps.

BB Shrugs - 255 -3x6 - Alternated between a close and shoulder-width grip. 3 count at the top of each rep and held the bar at the bottom for 10 on each set. Up 15 lbs. from last week!!!!

Standing Side Lateral Raises - 35 lbs. -3x6 -- Getting a nice burn and pump off of these.

Rear Delt Row - 40 lbs. 3x6 -- Up 5 lbs. from last week.

Stretched out real good and got my PWO Supershake™. No cardio tonight.

Total Lift Time - 40 minutes. (abs/warmup not included)

Killer workout. I cranked through it like a madman.

HULK HUNGRY!!! HULK GO HUG WOMAN! GET DINNER! :D

jag

[ChocoChick]

Hey Jag, good to see you back. :)

[boyscouT]

Wouldn't the Xtend, extend that PWO window, so that you can continue sipping it throughout your cardio, AND THEN have your SuperShake™?

I would think SciVation would say the same...

[jaguarr]

Wouldn't the Xtend, extend that PWO window, so that you can continue sipping it throughout your cardio, AND THEN have your SuperShake™?

I would think SciVation would say the same...


Nahhh. I want the real protein in my system and feeding my muscles ASAP following a workout. The BCAA's are good, but I still feel that window needs to be taken advantage of within those first 10-15 minutes, particularly for the maltodextrin boost.


Hey Jag, good to see you back.

Why thank you, young lady! Been busy 'round here! Have I missed anything good? :)

jag

[boyscouT]

Nahhh. I want the real protein in my system and feeding my muscles ASAP following a workout. The BCAA's are good, but I still feel that window needs to be taken advantage of within those first 10-15 minutes, particularly for the maltodextrin boost.
Ever consider going the "Cut Diet" route, by SciVation/Primaforce?

WPI + Xtend before, during, and finish it up once you finish your workout.. then 45-60 minutes later have a meal. Basically they do not advocate an insulin spike PWO.

Personally i'd like to try it, but I just don't have the money to do it.

[pastorgbc]

Solid workout. The patience and the steady increase seems to be paying off. The sky is truly the limit.

Ray

[Flynn]

Total Lift Time - 40 minutes. (abs/warmup not included)

Talk about getting through a workout, was the gym closing ;). Nice solid one Jag. Btw, how do you get that Xtend down? I purchased it a few weeks ago, used it once and there it sits. I guess it's an acquired taste.

[NuclearArms]

That was a helluva lot of work in a short period of time. Nice.

[jaguarr]

Ever consider going the "Cut Diet" route, by SciVation/Primaforce?

WPI + Xtend before, during, and finish it up once you finish your workout.. then 45-60 minutes later have a meal. Basically they do not advocate an insulin spike PWO.

Personally i'd like to try it, but I just don't have the money to do it.

Sooo....you're suggesting that I should stop doing what I've been doing even though it's scientifically sound and has been working for me and spend yet more money on supplements? :huh:


Solid workout. The patience and the steady increase seems to be paying off. The sky is truly the limit.

Thanks, Ray! It's been an interesting exercise in restraint to not get too carried away and overdo it. The steady increases have been a very good way to go and I'm glad I've been sticking with it!



Talk about getting through a workout, was the gym closing . Nice solid one Jag. Btw, how do you get that Xtend down? I purchased it a few weeks ago, used it once and there it sits. I guess it's an acquired taste.

LOL! What can I say? I was in the mood to get it done with minimal mucking around yesterday. As for the Xtend, I actually really LIKE the taste of it. It reminds me of Jolly Ranchers candy, actually, and it kind of placates my sweet tooth without actually getting my hands into the candy jar so it's a double bonus.


That was a helluva lot of work in a short period of time. Nice.

Thanks, Nuc. One thing I'm discovering as my test continues to go up from the HCG Therapy is that the rest time I need between sets is becoming shorter and shorter. I'm also entering the gym with a lot more energy and drive as well.

So, on to the bit of tough news. Our little 13 year old Pomeranian was having a pretty rough time the last couple of days. He's been throwing up everything he tries to eat and was getting dehydrated again. So, my wife decided to take him into the vet yesterday. They kept him overnight and put him on an IV to get some fluids and nutrients in him and drew some blood work. My wife just called me at work a few moments ago in absolute tears. She'd spoken with the vet and the bottom line is that his heart problems have gotten much, much worse and his liver is basically shutting down on him. He's also experiencing some major blood issues in that he's not clotting on his own and he started hemorrhaging through is nose. They're trying to control it and get him regulated, but it's not looking good. It may come down to giving him a blood transfusion or making the call to put him down. I think we may have to do the latter because he's in very bad shape and we don't want him to have to suffer at this point. My wife is beside herself right now. I love the little guy a lot, but she's had him since he was like 6 weeks old so this is a really hard one for her. It's gonna be a rough few days, I think. I'll let you all know what happens, but I may have to run out to the vet's at some point today to be there for my wife if we decide to put him down. It's not fun, but it's a part of life and a part of having pets. It's truly a crime that they don't live as long as we do. :(

jag

[batteryrequired]

I feel for ya jag on the dog issue. I have a black lab that is my bud and he is 12 coming this Dec. Still in excellent shape but boy is it gonna tear me up to put him down when the time comes or if I just find him out there. Yeah....Its a shame they don't live long like us!

[HoosierHardGain]

Hey jag...thought I'd pop in and see what ya had going on. Keep up the killer workouts!

[Flynn]

LOL! What can I say? I was in the mood to get it done with minimal mucking around yesterday. As for the Xtend, I actually really LIKE the taste of it. It reminds me of Jolly Ranchers candy, actually, and it kind of placates my sweet tooth without actually getting my hands into the candy jar so it's a double bonus.

So are you saying I can substitute the Xtend for Jolly Ranchers :p. That's a trade I'll take ;).

[justtryn]

Oh, Jag... that's too bad about the pup. Give the Mrs a hug for me. I think I may have told you this before, but, I was given a Siamese cat when I was 7 or 8 years old. He was my best buddy for many years. When I left for college, it seemed to break his heart, and he just gave up. I remember coming home that first Christmas break. He didn't look good, at all... just not the same little guy. Well, the night before I left to go back to school, he climbed up in my lap, purred for a bit and fell asleep. That was highly unusual for him. He never sat in anyone's lap - even mine. Sitting beside you on the couch was ok, but not a lap cat. I think that was his way of saying good bye. He didn't last a week after I went back to school... and I cried, a lot. So I know what she's going through... hell, I tear up just thinking about my little buddy now... and it's been damn near 20 years since he died. Anyway, give the Mrs a hug for me. :(

[boyscouT]

Sorry to hear about your dog jag. I think its best to put it down as well, it seems like it's suffering a lot.

Sooo....you're suggesting that I should stop doing what I've been doing even though it's scientifically sound and has been working for me and spend yet more money on supplements? :huh:
What's in your PWO shake? Anything that will restore liver glycogen?

[GSCampbell]

Oh, I 'm sorry about the dog buddy - I really am. I think everyone who has been around the block a couple of times has a story along these lines so I will spare you mine (2 of them.)

I know it sucks and I feel you you and the Mrs. :(

[joed]

I'm with gsc. Sorry.

[jaguarr]

What's in your PWO shake? Anything that will restore liver glycogen?

Maltodextrose. Much cheaper than anything Scivation would love to sell me and just as effective. You're trying awfully hard to create a new problem for me that needs a supplemental solution, youngblood. Are you on commission or something? :p


Everyone, thank you so much for the well wishes regarding our pup. Yesterday was a really hard one. The hemmhoraging he was having through his nose went on for the better part of the day, yesterday. I went over to the vet's and found my wife basically just sitting there crying and watching him die. His liver has completely shut down and he's having trouble getting his blood to clot on it's own. The doc told me that if he were a human, he'd be number one on the emergency alert for a liver transplant. Basically what happens is that the body can't process anything out of the blood in completion, so it only partially breaks down protein chains instead of entirely. What gets produced as a result isn't clean blood, but toxin-laden blood which starts doing tissue damage. One of the first things that happens is neuro-muscular problems and the poor dog's eyes were showing that yesterday afternoon. His left eye had actually rotated over in it's socket so that the pupil was sideways and then drooping to the left. When I saw that, I was sure he was done. I pulled my wife out of there and took her for some lunch because she needed a break from all of this. We went back after lunch for a bit more of a visit. He was falling asleep and not doing very well. We figured we'd give him a couple of hours to sleep and then go back and check on him. I figured he'd be pretty much done and we'd have to make the call when we returned. To our surprise we found him alert, happy to see us (even got a wag of the tail) and his eyes looking bright and happy again (and not going goofy on him anymore). We talked with the doc and decided it would be worth letting him rest overnight and seeing if he continued to make progress. He's a tough little bugger and his strong will just isn't ready to stop going just yet. If he wanted to fight for it, we'd let him.

Flash forward to this morning. My wife got up early to go check on the dog at the vet's. She did call to confirm he made it through the night at my urging, because I didn't want her to get there and find out some bad news. He's not doing well this morning. He did give her a wag of the tail and he didn't bleed out overnight (which was a definite possibility) but she said he looks really worn down and his eyes are really dull and have lost their spirit a bit. He's still fighting it, but I really don't think his body is going to let him keep going. They're pulling blood work this morning and then later on this morning I'm going to meet her over there and we're going to have to make a decision and I suspect it's not going to be one that makes anyone smile.

I appreciate all your support, gang. I grew up with a lot of pets and kind of learned how to cope with the loss of a close, cherished pet at an early age but this is somewhat fertile ground for my wife who's only lost one pet before and not one that she was as close to as she has been to this dog. But, it is what it is and we'll get through it.

Happy Hump Day, folks.

jag

[jtroster]

I lost my dog 2 years ago to cancer. Its hard to go through. Give your wife a hug for me.

[=M=]

Jag, I'm so sorry to hear about your pup. I know if it comes down to making the decision you'll do the right thing. Please tell Mrs. Jag how sorry we are. It's never an easy thing to do for anyone involved.

[jaguarr]

Thank you again, everyone. We let him find his peace late this morning. It was a hard thing to do, but the right decision to make as his "parents" and best friends. He was suffering a lot and that wasn't fair for him or for us, so it's for the best. He was a good boy and wagged his little tail 'til the end. I cried like a little girl and my wife stayed with him the whole time. I couldn't take it and had to leave the room. She was strong for him, but it's really torn her up to let him go. These are wounds that only time heals, but she and I both know it was the best thing to do rather than prolong his suffering while his liver continued to shut down on him.

I'm going to make an attempt at a back/tri's workout tonight. We'll see how focused I can stay.

jag

[justtryn]

Jag - we're leaving town tomorrow - but we'll keep you guys in our thoughts.

[boyscouT]

Maltodextrose. Much cheaper than anything Scivation would love to sell me and just as effective. You're trying awfully hard to create a new problem for me that needs a supplemental solution, youngblood. Are you on commission or something? :p
Nah, no commission ;).

Reason why I ask is, doing cardio after weights is great because your liver glycogen is already on low and you'll be burning fat in no time (i'm sure you know this), but why have your PWO if the malto will replenish your liver glycogen? That sorta goes against what we're trying to accomplish @ PWO cardio, aren't we?

I realize 'window of opportunity' is important, but it was my understanding that the window is open for longer than 10-20 minutes... more like ~60 minutes.

I'm going to make an attempt at a back/tri's workout tonight. We'll see how focused I can stay.

jag
Lift for your pup.

[jaguarr]

Nah, no commission ;).

Reason why I ask is, doing cardio after weights is great because your liver glycogen is already on low and you'll be burning fat in no time (i'm sure you know this), but why have your PWO if the malto will replenish your liver glycogen? That sorta goes against what we're trying to accomplish @ PWO cardio, aren't we?

I realize 'window of opportunity' is important, but it was my understanding that the window is open for longer than 10-20 minutes... more like ~60 minutes.



Considering I down the shake and then hit the eliptical immediately afterwards for a short burst, I'd say I'm still getting the fat burning benefits before all that glucose fully gets into my liver, but the main reason I do it is cardiovascular and to push the nutrients from my shake into my bloodstream and into the muscles. The primary reason isn't fat-burning. So, still a non-problem. :)

jag

[boyscouT]

Considering I down the shake and then hit the eliptical immediately afterwards for a short burst, I'd say I'm still getting the fat burning benefits before all that glucose fully gets into my liver, but the main reason I do it is cardiovascular and to push the nutrients from my shake into my bloodstream and into the muscles. The primary reason isn't fat-burning. So, still a non-problem. :)

jag
Gotcha :).

You guys planning on getting a new pup?

[eddied27]

Jag....sorry to hear about your family member. :(

I personally am not a pet owner but I know many people that are and they are truly a part of the family. My prayers and sympathies to you and yours!!

Take care.....Ed

[camchad]

Sorry for the loss of the little guy - he's no longer suffering - he's resting peacefully now.

Give Lady Jag and extra special hug tonight.

Take care,
camchad

[jaguarr]

Thanks, BS, Beast and Camchad. I really appreciate the warm thoughts.

Wasn't sure how today's workout would go, since I didn't sleep all that great last night and the last couple of days have been pretty damned stressful. Turned out to be a good decision to lift, even if I was a little less energetic than usual. I got a really nice stress dump off of it and even a little endorphin rush. Here's how it went:


Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs Superset
Swiss Ball Crunches w/25 lbs. plate - 3x10
Weighted V-Ups w/25 lbs. plate - 3x10

3x10 - Shoulder Width Grip Pullups - BW only
3x10 - Hammer Grip Sternum Pullups - BW only

Started back into a little bit higher volume on these as that's what my body tends to respond to the best. I really felt those extra couple of reps on each set!

Rack Pull Deads - W/U - 145 3x8/Working Sets - 225 - 3x6 -- Up another 10 lbs. from last week. Today I finally felt my strength on these really starting to return for the first time since the sinus surgery. I should start regaining my lost ground on these fairly rapidly now, I hope.

DB Rows - 3x6 @ 80 - Up 5 lbs. from where I left off last time. I'm liking alternating these with T-Bar Rows quite a bit.

Close Grip Bench- 215 lbs. - 3x6- Up another 10 lbs. on these.

Cross Bench DB Pullovers - 85 - 3x6 -Up 5 lbs. on these.

Dips - 65 lbs. on Grizzly Belt - 3x6 - Up 5 lbs. over last week.

PWO Supershake(tm) and stretched out after putting the weights away and then banged out 12 minutes on the "epileptical. Didn't quite have the juice for cardio tonight, but that's okay. I'll try to fit some in over the next couple of days.

Total Lift Time - 50 minutes (not including warmup & abs)

I was really happy with this workout and I had a good laugh thinking about how our little pup would "attack" me after I was stretching out after my workouts, making me laugh so hard I was in tears. This workout was for you, Paris. You were a great friend and your smile and attitude will be missed. Enjoy your new adventures and know you'll always be loved.

http://img.photobucket.com/albums/v287/jaguarr/Photo_043006_004.jpg
In Loving Memory Of Paris The Wonder Dog
2-2-1993 to 8-9-2006

G'night, all.
jag

[eddied27]

This workout was for you, Paris. You were a great friend and your smile and attitude will be missed. Enjoy your new adventures and know you'll always be loved.

http://img.photobucket.com/albums/v287/jaguarr/Photo_043006_004.jpg
In Loving Memory Of Paris The Wonder Dog
2-2-1993 to 8-9-2006

G'night, all.
jag

Jag....you're a class act!! That right there brought tears to my eyes.....not kidding. Beautiful jag!

Be well....Ed

[dbx]

Really sorry to hear the news about Paris. I've had animals all my life and currently have a dog and cat. I feel your pain. It's funny how the loss of a pet can make us feel 100 times worse than the loss of a relative. Well, some relatives :)

I know getting another dog might not be on your mind right now, as it would almost seem treasonous (sp), but perhaps after some time (you'll know when) you can raise another pup and enjoy more wonderful things that pets bring to our lives. Chin up brother!

[Original Poster]

Jag sorry about your loss.
We had to put down 3 annimals in 11 months. :( You can imagine how my kids felt.

Take care buddy !

[jaguarr]

Thanks again, everyone, for your well wishes. It's never easy to say goodbye to our best friends, but we have to carry on in their absence. We'll get another dog someday, I'm sure, but it may take awhile. Lady Jag is doing better than I expected and she took the day off from work to just relax, mourn and recover which seems to be doing wonders for her. Work is very busy for me, today, which is just as well because it keeps me occupied. It'll take a little time for things to get back to normal around here. I appreciate everyone's kind words.

jag

[boyscouT]

Thanks again, everyone, for your well wishes. It's never easy to say goodbye to our best friends, but we have to carry on in their absence. We'll get another dog someday, I'm sure, but it may take awhile. Lady Jag is doing better than I expected and she took the day off from work to just relax, mourn and recover which seems to be doing wonders for her. Work is very busy for me, today, which is just as well because it keeps me occupied. It'll take a little time for things to get back to normal around here. I appreciate everyone's kind words.

jag
:).

[ChocoChick]

I'm sorry to hear about your dog, Jag. :( Pets are truly members of the family and their loss is significant.

[jaguarr]

^^^^
Thanks, dbflgirl. It's been a rough couple of days around here without the little pup, but we're doing pretty good. Lady Jag has rebounded better than I thought she would and she's even finding some positive outlets for her frustration (more about that at a later date when she's wrapped up a few things). All this is to say, I'm very proud of her for many reasons lately and honored to have such an amazing woman love me the way she does. For my part, work and everything else has been just slightly hectic and kept me busy which is probably for the best.

Felt like crap this morning and early afternoon, so I did what any of us would do; I worked out EXTRA hard! LOL! :D Actually, it helped clear out whatever was making me drag ass a bit and I feel really good after this workout. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Ab's Superset
Swiss Ball Crunches w/25 lbs. plate - 3x10
Weighted V-Ups w/25 lbs. plate - 3x10

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 70 lbs. (each DB) 3x6- Added another 5 lbs. back into the mix. Another 10 lbs. and I'll be back to where I left off before the sinus surgery.

Flat DB Bench - 100 lbs. (each DB) 3x6 -Up another 5 lbs. Finally back over 100 on these! Whoo! Another 15 lbs. on each side and I'll be back at where I left off before getting my schnoz bored out.

Flat DB Flies -60 lbs. (each DB) 3x6 - Nice stretch. This weight is working nicely for me.

Dips -Bodyweight + 70 lbs. -3x6- Kept a chest focus on these. Added 10 lbs. Inching closer to being back at two plates on these!

Standing DB Curls (palms up) - 45 lbs. (each DB) - 3x6 - Added 5 lbs. to these.

DB Preacher Curls - 35 lbs. 3x6 - Added these back into the mix to shake things up a bit.

Superset
Reverse Grip BB Curls - 90 lbs. - Added 5 lbs. from last week.

Behind The Back BB Forearm Curls - 90 lbs. - Up 5 lbs.

PWO stretch and cool down/stretch and then PWO Supershake(tm) and then cranked out 15 minutes of cardio on the "epilieptical".

Total lift time: 45 minutes. (not including warm-up/abs/cardio)

Really feel the strength starting to return in my upper body, now. The legs are still taking their time catching up but I'll get there with it. Hope ya'll are having a beautiful weekend!

jag

[boyscouT]

Excellent workout Jag. Good to hear your wife is doing well.

[Mark1T]

Hi jag,

I am sincerely sorry to hear about your puppy. Just caught up with your journal and I teared up myself. It is heart-wrenching. Been there a few times myself and have to admit that I also wail like a little kid.

Take care, bud.

[Baldsnake]

Love that pic of Paris. Thanks for sharing and sorry for your loss. I'd sware Momma Snake and I were raised by dogs. We always have 2 or 3 at our sides. (or, I should say under, over and on top of us). Our favorite was Bear. She rests beneath a fern laden waterfall in a Redwood grove along the Big Sur coast of central Calif.

Glad to see you back in the groove. Those pins will follow the upper body in time.

[Flynn]

Flat DB Bench - 100 lbs. (each DB) 3x6 -Up another 5 lbs. Finally back over 100 on these! Whoo! Another 15 lbs. on each side and I'll be back at where I left off before getting my schnoz bored out.

Flat DB Flies -60 lbs. (each DB) 3x6 - Nice stretch. This weight is working nicely for me.

Dips -Bodyweight + 70 lbs. -3x6- Kept a chest focus on these. Added 10 lbs. Inching closer to being back at two plates on these!

jag

Thats some serious weight you are throwing around. Ok, I want whatever you're taking...talk about getting it back in a hurry. Nice work Jag.

[Hibiscus09]

Jag, I'm so sorry about Paris. Our Nicky is getting older & it is sad watching them age and start to have health problems. Paris sure was a cute doggie! :)

[GREENFEATHER]

Charlie the Boxer is starting to get gray, he's only 6 but he still acts like he's 2, lol!! He must take after me.

[mom24boys]

Hiyas Jaggies..big hugs to you and lady Jag on the loss of your Paris..nice pic.
As with most things, time will heal. Glad your back to your workouts and lifting is going good.

[jaguarr]

Answering Reader Mail


Excellent workout Jag. Good to hear your wife is doing well.

Thanks, BS. She's a pretty remarkable woman and she never fails to amaze me with her resiliency. It's little wonder why I married her. :)


Hi jag,

I am sincerely sorry to hear about your puppy. Just caught up with your journal and I teared up myself. It is heart-wrenching. Been there a few times myself and have to admit that I also wail like a little kid.

Take care, bud.

Thanks, Mark. I appreciate the kind words. Even though we know it's a part of having our furry little friends in our life that they won't last as long as we do, it's never easy to say goodbye to them when it's time for them to move on. The only thing that's given us a small modicum of comfort is the knowledge that we were good friends to him in not letting him suffer longer than he had to.


Love that pic of Paris. Thanks for sharing and sorry for your loss. I'd sware Momma Snake and I were raised by dogs. We always have 2 or 3 at our sides. (or, I should say under, over and on top of us). Our favorite was Bear. She rests beneath a fern laden waterfall in a Redwood grove along the Big Sur coast of central Calif.

Glad to see you back in the groove. Those pins will follow the upper body in time.

Baldie, it sounds like Bear has a resting place anyone, human or animal, would be envious of. I'm sure she's very appreciative. The legs are slowly catching up with me. The only lift really giving me any real trouble in coming back after the surgery at this point are my deads, but I'll get there, eventually.


Thats some serious weight you are throwing around. Ok, I want whatever you're taking...talk about getting it back in a hurry. Nice work Jag.

Thanks, Flynn! The weight's really starting to come back for me the last couple of weeks. I'm not sure what I'm taking that's helping me recover so fast, but my Dad always said I was full of **** so maybe that's part of it if you're looking for secrets to steal. :D In all actuality, being a naturally fast healer hasn't hurt and I have a feeling the HCG is starting to give me a boost, now that it's been a little over a month since I started it.


Jag, I'm so sorry about Paris. Our Nicky is getting older & it is sad watching them age and start to have health problems. Paris sure was a cute doggie!

Thank you, Hibby. Give Nicky a scritch behind the ears for me. :)


Charlie the Boxer is starting to get gray, he's only 6 but he still acts like he's 2, lol!! He must take after me.

Heh! Charlie probably deserves an extra cookie, courtesy of me, just for tagging along with you and keeping you out of trouble, Rob. :D


Hiyas Jaggies..big hugs to you and lady Jag on the loss of your Paris..nice pic.
As with most things, time will heal. Glad your back to your workouts and lifting is going good.

Thanks, mom! We'll take all the hugs we can get around, here. :)

The Workout

Holy CRAP did I have a busy day at work, today! Yeesh! Monday was definitely a Monday this week! Still, I came ready to play when gym time rolled around. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 60-75 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Ab's Superset - 3x10
Swiss Ball Crunches w/25 lbs. plate - 3x10
Weighted V-Ups w/25 lbs. plate - 3x10

ATG Barbell Squats – W/U 1 - 155 x 8; 230 @ 3x6 -Added another 10 lbs. to the mix. These felt really great tonight. I'm now 25 lbs. down from where I left off before the surgery, which is kind of exciting to me, because now it's within my grasp, finally. Another 3 weeks or so and I'll have my pre-workout ATG Squat weight back. Whoo!

Donkey Calf Raises - 240 lbs. 3x20 - Finally worked the Donkey Calf Raises using the Grizzly Belt back into the mix. Good GAWD I forgot how murderous these damn things are! I'm gonna be sore, tomorrow.

SLDL's - 195 lbs. - 3x6 - Up 10 lbs. Making great progress on these, lately.

DB Military Press – 50 lbs. on each DB -3x6 -Worked in a few slow negatives and even a couple of 1/2 reps.

BB Shrugs - 255 -3x6 - Alternated between a close and shoulder-width grip. 3 count at the top of each rep and held the bar at the bottom for 10 on each set. Kept the weight where it was from last week, as it feels like a good challenge right now and let's me really keep strict form through all the reps. I'll bump the weight a bit next week.

Standing Side Lateral Raises - 40 lbs. -3x6 -- Getting a nice burn and pump off of these. Up 5 lbs.

Rear Delt Row - 45 lbs. 3x6 -- Up 5 lbs. from last week.

Got my PWO Supershake™ and then did 13 minutes worth of cardio before a buddy dropped by unexpectedly and I cut out for the night (I was shooting for 15 minutes on the "epileptical", so I didn't lose too much there). I stretched out after he left, as he didn't stay too long once he saw what a drenched mess of sweat I was. LOL!

Total Lift Time - 45 minutes. (abs/warmup/cardio not included)

So, a nice, tight little workout. My legs will be complaining tomorrow, no doubt. Starting to get back into some decent weight ranges, finally, too. Gotta love it. Hope everyone is doing great. I'll try to catch up with everyone's journals later this week.

Cheers!
jag

[dbx]

Standing Side Lateral Raises - 40 lbs. -3x6 -- Getting a nice burn and pump off of these. Up 5 lbs.

Yeah, I would think you'd get a nice pump off that. :p 40lbs? Geeez. I felt pumped one day and actually managed 3 sets of 8 with 30's, but haven't been able to repeat that (shoulder issues kill me; sometimes I can't even do my normal 20# for one rep).

Looking good kid ;)

[eddied27]

Jag....jagger....jagermeister (sorry about that one....couldn't resist ;))....workouts looking awesome my friend!! Looks like your back on track and rolling along full steam ahead!

BTW.....


I'm not sure what I'm taking that's helping me recover so fast, but my Dad always said I was full of **** so maybe that's part of it if you're looking for secrets to steal. :D

sounds like a good product....I'll have to me get some of that! :eek:

Take care,

Ed

[boyscouT]

Jag, pronated or supinated grip on SLDLs?

And awesome side laterals man... geeze...

[freedom_myth]

Yeah, I would think you'd get a nice pump off that. :p 40lbs? Geeez. I felt pumped one day and actually managed 3 sets of 8 with 30's, but haven't been able to repeat that (shoulder issues kill me; sometimes I can't even do my normal 20# for one rep).

tell me about it! i am still waiting for this pain to go away. i am used to the pain in my left shoulder, i have messed up the rotators twice, so i just deal with it. but this new pain in my right (and left) shoulder is ruining my workouts... i am still just doing really light side laterals...

[freedom_myth]

....................ATG Barbell Squats – W/U 1 - 155 x 8; 230 @ 3x6 -Added another 10 lbs. to the mix. These felt really great tonight. I'm now 25 lbs. down from where I left off before the surgery, which is kind of exciting to me, because now it's within my grasp, finally. Another 3 weeks or so and I'll have my pre-workout ATG Squat weight back. Whoo!...............
So, a nice, tight little workout. My legs will be complaining tomorrow, no doubt. Starting to get back into some decent weight ranges, finally, too. Gotta love it. Hope everyone is doing great. I'll try to catch up with everyone's journals later this week.
Cheers!
jag

i have a feeling you will be WAY past your pre surgery weights soon!

[HoosierHardGain]

Oh man, that is some heavy stuff you are throwing around there! Awesome workout jag! Oh, and when you find out what you are taking, send me some :)

[jaguarr]

Yeah, I would think you'd get a nice pump off that. :p 40lbs? Geeez. I felt pumped one day and actually managed 3 sets of 8 with 30's, but haven't been able to repeat that (shoulder issues kill me; sometimes I can't even do my normal 20# for one rep).

Looking good kid ;)

We work with the weight that really suits us at any given time, right? Whatever that is for anyone, as long as they're challenging themselves and lifting safe is awesome as far as I'm concerned. :cool:


Jag....jagger....jagermeister (sorry about that one....couldn't resist )....workouts looking awesome my friend!! Looks like your back on track and rolling along full steam ahead!

BTW.....

Quote:
Originally Posted by jaguarr
I'm not sure what I'm taking that's helping me recover so fast, but my Dad always said I was full of **** so maybe that's part of it if you're looking for secrets to steal.

sounds like a good product....I'll have to me get some of that!

Take care,

Ed

You want me to mail you some? LOL! :D Thanks, bro. It's nice feeling the strength starting to really come back, finally.


Jag, pronated or supinated grip on SLDLs?

And awesome side laterals man... geeze...

Pronated grip on the SLDL's. Supinated doesn't feel very comfortable to me.


i have a feeling you will be WAY past your pre surgery weights soon!

I hope you're right, man! How's the shoulder rehab coming?


Oh man, that is some heavy stuff you are throwing around there! Awesome workout jag! Oh, and when you find out what you are taking, send me some

Heya, Hoos! Sure feels heavy when I'm lifting it! :D Glad you're still around and kickin'!


So, I took last night off from the weight. I felt like crap the last couple of days, to the point that I was wondering if I was getting sick. I think it's from the forest fire smoke that's been hovering around the last week and a half or so. I also made the mistake of staying out way too late with some friends on Tuesday and didn't get enough rest. So, I crashed in my EZ chair after work and got a hell of a nap in. I'll make up for it tonight with a nice back/tri's workout.

So, my wife has been doing really well in her mourning over the loss of our pup. We have our ups and downs (even the cat is missing him), but overall we're coping pretty well. She's been channelling her energies into a new venture, and I couldn't be more proud of her. She took a couple of weeks off from work to take an intensive real estate course, which she aced, and then she passed her Real Estates License exam on the first try (a rarity from what I am told). She's even got her clearance for licensing way ahead of everyone in her class, and has been doing some interviews with what are the cream of the crop in our area as far as real estate companies go. She has two standing offers so far, both from companies that were heavily recruiting her after meeting her during presentations to the classes she was in. She's apparently the hot prospect from the group of folks she was competing with. She's so excited and I'm really enjoying watching her spirit smile as she gears up for a new career. The job she has been working at is just that; a job. No room for advancement, crappy pay, and a rather moody boss. She apparently told him what she's been up to today and he was somewhat supportive, but I don't have all the details, yet. In any case, it will be great to see her pursuing something that she's really going to love doing. I've already started reminding her that she can't keep the houses she represents. :D

Happy Thursday, all!
jag

[mom24boys]

glad to hear things are running so smooth in the Jag household. :)

[boyscouT]

Damn jag that's great news about your wife!

[freedom_myth]

I hope you're right, man! How's the shoulder rehab coming?
jag

it has been mostly rest so far, but i can't take any more rest. it seems to make it feel worse, and time away from the weights has always made my bad left shoulder get really lose, pop, grind, etc... so i started on the actual path of active rehab today. i will post the slow start on my thread tonight between UFC fights on TV.

[jaguarr]

Answering Reader Mail


glad to hear things are running so smooth in the Jag household.

Thanks, Mom! We're doing well here, all things considered. Some screwy stuff going on at my workplace, but my position seems to be safe. Just some changes going on that might make my working life a little more difficult. We'll see.


Damn jag that's great news about your wife!

It's the first step towards her making millions and me becoming a housewife. :D LOL!


it has been mostly rest so far, but i can't take any more rest. it seems to make it feel worse, and time away from the weights has always made my bad left shoulder get really lose, pop, grind, etc... so i started on the actual path of active rehab today. i will post the slow start on my thread tonight between UFC fights on TV.

Go slow, or I will yell at you, young man! :mad: :D

The Workout

Felt really damn strong tonight. Got a bit of a late start due to getting off work a little late and then Lady Jag needing to tell me about her day before I started lifting, but I love to listen to that sweet voice of hers so I didn't mind. :D

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs Superset
Swiss Ball Crunches w/25 lbs. plate - 3x10
Weighted V-Ups w/25 lbs. plate - 3x10

3x10 - Shoulder Width Grip Pullups - BW only
3x10 - Hammer Grip Sternum Pullups - BW only

The higher volume is working well for me on these, still.

Rack Pull Deads - W/U - 155 3x8/Working Sets - 255 - 3x6 -- Up 30 lbs. on these muthas! FINALLY I'm getting some strength coming back on these damn things. 315 is where I left off, so still a ways to go, but this is a step in the right direction. :cool:

T-Bar Rows - 3x6 @ 170 - Up 15 lbs. from where I left off last time. Nice pump in my back with these things!

Reverse Grip Bench- 185 lbs. - 3x6- Up another 10 lbs. on these.

Cross Bench DB Pullovers - 95 - 3x6 -Up 10 lbs. on these.

Dips - 70 lbs. on Grizzly Belt - 3x6 - Up 5 lbs. over last week.

PWO Supershake(tm) and stretched out after putting the weights away. It got too late to do any cardio. DARN! :D

Total Lift Time - 50 minutes (not including warmup & abs)

The strength is really starting to come back for me. BOOYAH! Have a great Thursday night, folks!

jag

[dbx]

Dips - 709 lbs. on Grizzly Belt - 3x6 - Up 5 lbs. over last week.

The strength is really starting to come back for me.

:eek: Well, I should say so with numbers like that ^ :D Umm...uh...don't over do it there bud.

[jaguarr]

:eek: Well, I should say so with numbers like that ^ :D Umm...uh...don't over do it there bud.

LOL! Well, THAT explains why my dip bars are all bent to ****! :D

jag

[jtroster]

Nice workout Jag. Looks like the Hulk's strength is coming back fast.

[Hibiscus09]

She took a couple of weeks off from work to take an intensive real estate course, which she aced, and then she passed her Real Estates License exam on the first try (a rarity from what I am told). She's even got her clearance for licensing way ahead of everyone in her class, and has been doing some interviews with what are the cream of the crop in our area as far as real estate companies go. She has two standing offers so far, both from companies that were heavily recruiting her after meeting her during presentations to the classes she was in. She's apparently the hot prospect from the group of folks she was competing with. She's so excited and I'm really enjoying watching her spirit smile as she gears up for a new career.

Very cool! That is so exciting! It's really sweet of you to enjoy watching her "spirit smile." Awwww!

[justtryn]

Great news about the Mrs., Jag! She'll soon be a Real Estate Tycoon, and you can retire! What a bargain! :D

[joed]

Congratulations to lady jag. She should be proud.

[HoosierHardGain]

Hot Dog! Congrats to the Mrs! My wife has her brockers license, so I know how tough those tests are.

[boyscouT]

Sweet workout buddy. Good to see your strength is coming back. 70lb weighted dips @ your weight.... wtfbbqlol wow strong jag.

[GREENFEATHER]

Congrats to Lady Jag on her mission accomplished!!

[ms_mac]

Jag, your strength simply amazes me!

Congrats to Lady Jag. Glad to see everyone in the Jag household is feeling better.

[freedom_myth]

Answering Reader Mail

It's the first step towards her making millions and me becoming a housewife. :D LOL!

Go slow, or I will yell at you, young man! :mad: :D

jag


don't laugh, it could happen! you could retire and hit the weight full time. lift twice a day, sleep 3 times, eat in between, etc... the best supps money can buy...

being sick is helping me go easy on the shoulder training. i am using you as the test rat on the sinus surgery. i might actually consider doing it, but i want a guarantee that it will really help!

[eddied27]

Jag.....I just have to stop by and say...."You have some sick strength!!" :D

The sickest part is that you still don't feel at 100% :eek:

Dips with 70lbs. on the Grizzly......3x6!!!! There's just something wrong there. You sure Lady Jag wasn't spotting at the toes..... ;)

Great news for Lady Jag....I like freedom's idea....you'd be a monster!!!!

Take care....Ed

[jaguarr]

Answering Reader Mail


Nice workout Jag. Looks like the Hulk's strength is coming back fast.

Thanks, Joel. I have to admit that I sometimes get a little impatient that it's not back up to 100%, yet, but then I look at my log and see that I've only been lifting seriously for 5 weeks now, since I had the surgery so I guess I can't complain too much about my progress. It's come back pretty fast for me, all things considered.


Very cool! That is so exciting! It's really sweet of you to enjoy watching her "spirit smile." Awwww!

Nothing makes me happier than seeing her happy. I'm a big smooshy. :)


Congratulations to lady jag. She should be proud.

Thanks, Joe! She's not one to pat herself on the back much, so I've had to goad her into it a little bit. She only did it for a split second, though, and then got down to the business of interviewing with her top three favorite choices of real estate companies. I have to say she picked the cream of the crop and has standing offers from all three of them to join. She went round and round yesterday trying to make a decision, but it really wasn't too hard of a choice. The one that I would say is easily the premiere company in town wants her on board and that's who she's choosing to go with. They don't hire many new agents, so they must see how special and amazing she really is. She'll get good support there and they'll help her to be successful. I'm excited for her.


Hot Dog! Congrats to the Mrs! My wife has her brockers license, so I know how tough those tests are.

Thanks, Hoos! I hear the Broker's test is even MORE of a bitch than the standard Real Estate LIcense exam.


Sweet workout buddy. Good to see your strength is coming back. 70lb weighted dips @ your weight.... wtfbbqlol wow strong jag.

Thanks, BS! I won't be happy until I'm back at two plates on those damn things! And then I still won't be happy! :D


Congrats to Lady Jag on her mission accomplished!!

Thanks, Greenie! She had a great support staff to help her out while she was on the front lines! :D


Jag, your strength simply amazes me!

Congrats to Lady Jag. Glad to see everyone in the Jag household is feeling better.

Are you kidding me? I have to make it look like I'm doing SOMETHING with my workouts with people like you hanging around here and sharing your workouts with us! :eek: Things are good in the Jag household of late. We're missing the pup, but that's to be expected. All in all, no complaints. Hope all is well in your neck of the Great White North.


don't laugh, it could happen! you could retire and hit the weight full time. lift twice a day, sleep 3 times, eat in between, etc... the best supps money can buy...

being sick is helping me go easy on the shoulder training. i am using you as the test rat on the sinus surgery. i might actually consider doing it, but i want a guarantee that it will really help!

Hehe! If my wife makes a million, I'm retiring so that I can write and make music full time. Get that damn novel finished and maybe release a CD of my electronica. I'll also be the full time cabana boy at the pool for her. :D

RE: the sinus surgery. Best damn thing I ever did. I highly recommend it. Just make sure you find a surgeon that does his surgery using the VTI Procedure:

A VTI (Visualization Technology, Inc.) scan fuses a CT scan image with a guidance device. Utilizing computer technology and specialized software, an electromagnetic tracking system provides pinpoint visual accuracy throughout the surgical procedure. Sinus structures are clearly seen through this technology, along with the areas surrounding the eye and brain. A headset is worn during the scan and surgery that aligns your CT images with your anatomy to help your surgeon perform accurate procedures.

Much more efficient and effective than traditional sinus surgery. :cool:


Jag.....I just have to stop by and say...."You have some sick strength!!"

The sickest part is that you still don't feel at 100%

Dips with 70lbs. on the Grizzly......3x6!!!! There's just something wrong there. You sure Lady Jag wasn't spotting at the toes.....

Great news for Lady Jag....I like freedom's idea....you'd be a monster!!!!


LOL! Thanks, Beast! You're pretty freaky strong yourself, bro!

The Workout

Had a really nice weekend with Lady Jag. Made time for a nice, romantic dinner and a glass of wine on Friday. Got some yardio done yesterday and got caught up on some house cleaning and laundry today. Had a visit with my sinus surgeon on Friday as well. He took a quick look, asked me how things were going and I told him what I'd been experiencing. He said "Great! See you in four months!". I dropped my jaw and said "What?". He said that I had healed so fast that there was really no sense in having me back in every month. He also said that the next several months would be telling because we'll be going through Fall and into Winter, so it will be interesting to see how the weather changes affect my sinuses. Cool!

Felt a little lethargic before my workout, today. Nothing some good music couldn't fix. Moved to a 6x3 Config for this week. We'll see how it goes and decide whether to do the same next week or not. Here's how my workout went:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 30-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Ab's Superset
NO ABS THIS WEEK (I do abs 2 weeks on, 1 week off)

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 75 lbs. (each DB) 6x3- Added another 5 lbs. back into the mix. Another 5 lbs. and I'll be back to where I left off before the sinus surgery.

Flat DB Bench - 105 lbs. (each DB) 6x3 -Up another 5 lbs. My left wrist complained a little bit about the load, but nothing too major. Otherwise, I felt really damn strong on these.

Flat DB Flies -65 lbs. (each DB) 6x3 - Nice stretch. Added another 5 lbs. for this configuration.

Dips -Bodyweight + 75 lbs. -6x3- Kept a chest focus on these. Added 5 lbs.

Standing DB Curls (palms up) - 45 lbs. (each DB) - 6x3 - Kept the weight I added last week and got some really nice form on these tonight.


Weighted Chin-Ups- 20 lbs. on Grizzly Belt - 6x3 - Added these back into the mix to shake things up a bit.

Superset
Reverse Grip BB Curls - 95 lbs. - Added 5 lbs. from last week.
Behind The Back BB Forearm Curls - 95 lbs. - Up 5 lbs.

PWO stretch and cool down/stretch and then PWO Supershake(tm) and then cranked out 20 minutes of cardio on the "epilieptical".

Total lift time: 55 minutes. (not including warm-up/abs/cardio)

I really like the 6x3's. They take a little bit longer than the 3x6's and 3x8's but boy to they just really wail on the muscle groups. Time for some dinner and a shower. Happy Sunday, folks! Hope ya'll had a really nice weekend!

jag

[boyscouT]

Good to hear about your recovery bud... we may have to call Fox and have them cast you in X-Men 4 as a real mutant ;).

[jtroster]

Glad you like 6x3. I did my first 6x3 workout yesterday and I'll reserve judgement for now. I found that I spent too much time resting between sets than actually exercising.

[Flynn]

Felt like crap this morning and early afternoon, so I did what any of us would do; I worked out EXTRA hard! LOL! :D Actually, it helped clear out whatever was making me drag ass a bit and I feel really good after this workout.

Dips -Bodyweight + 70 lbs. -3x6- Kept a chest focus on these. Added 10 lbs. Inching closer to being back at two plates on these!

jag

Ok, that is just so wrong and unfair on sooooo many levels ;). I should feel so crappy. Good Job.

[justtryn]

You're so close on your current weights to where you left off, we'll be seeing lots of PB's soon, I'm sure. Great job on getting back to "normal" (what ever that is, right?) ;)

[jaguarr]

Answering Reader Mail


Good to hear about your recovery bud... we may have to call Fox and have them cast you in X-Men 4 as a real mutant ;).

Hahaha! Why, so they can screw up MY backstory, too? :p


Glad you like 6x3. I did my first 6x3 workout yesterday and I'll reserve judgement for now. I found that I spent too much time resting between sets than actually exercising.

The thing that really makes the 6x3's work for me are a couple of things, Joel. One, I keep the rest times down to 30-45 seconds max. Otherwise, yeah, you're doing a whole lot of watiing around between sets and not feeling challenged. And, two, I periodize them often. So I'll run one or maybe two weeks of the 6x3's and then switch up to something else for a week or two before going back to them. Seems to provide just enough shock to the muscle to keep things growing.


Ok, that is just so wrong and unfair on sooooo many levels . I should feel so crappy. Good Job.

Ummm....I ate my Wheaties that day. :D


You're so close on your current weights to where you left off, we'll be seeing lots of PB's soon, I'm sure. Great job on getting back to "normal" (what ever that is, right?)

Normal? My concept of that seems to be pretty different from everyone else. : D

The Workout

Well, I had an AWESOME workout tonight and then promptly tweaked my lower back when I was done. :rolleyes: I'd kicked some serious butt and even done some nice cardio and had put all my weights away and was in the middle of stretching out after my workout. I bent down at an angle to scratch an itch on the back of my calf and I felt my left hip pop out of place around back. Dropped me to my knees. Arrrgh! I'm icing it and hopefully I'll get it to pop back into place after a hot shower. Very disappointing. At any rate, here's how the workout went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 30-45 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Ab's Superset - 3x10
NO ABS THIS WEEK - (I train them two weeks on, one week off)

ATG Barbell Squats – W/U 1 - 155 x 8; 240 @ 3x6 -Added another 10 lbs. to the mix. These felt really great for the first set and a half. Really deep on the ROM. By about halfway through the second set, though I was really starting to have to dig down deep for it. I left these at 3x6 as a little bit more volume seems to do wonders for my legs.

Standing Calf Raises - 240 lbs. 6x10 - Back to the free-standing calf raises in my cage. Up 20 lbs. from the last time I did 'em.

SLDL's - 205 lbs. - 6x3 - Up 10 lbs. Back to the weight I left off at before the surgery! Woohoo!

DB Military Press – 50 lbs. on each DB -6x3 -Worked in a few slow negatives and even a couple of 1/2 reps.

BB Shrugs - 260 -6x3 - Alternated between a close and shoulder-width grip. 3 count at the top of each rep and held the bar at the bottom for 10 on each set. Kept the weight where it was from last week, as it feels like a good challenge right now and let's me really keep strict form through all the reps. Up 5 lbs. from last week.

Standing Side Lateral Raises - 45 lbs. -6x3 -- Getting a nice burn and pump off of these. Up 5 lbs.

Rear Delt Row - 50 lbs. 6x3 -- Up 5 lbs. from last week.

Got my PWO Supershake™ and then did 15 minutes worth of cardio before a buddy dropped by unexpectedly and I cut out for the night (I was shooting for 15 minutes on the "epileptical", so I didn't lose too much there). Stretched out and then EFF'd up my back. :mad:

Total Lift Time - 55 minutes. (abs/warmup/cardio not included)

At any rate, a really good workout, despite mucking my back up. Hopefully it will feel better in the morning. I go in for my bloodwork tomorrow and Friday is the big day to talk with my urologist and go over the results and see how I'm doing with my test levels. I'm looking forward to that conversation. At any rate, tomorrow's Hump Day, folks, so smile! :D

jag

[ChocoChick]

Hope your back feels better soon.

[boyscouT]

I bent down at an angle to scratch an itch on the back of my calf and I felt my left hip pop out of place around back. Dropped me to my knees. Arrrgh!
wow strong pop

Hope your back feels better soon.
x2.....

[Hibiscus09]

Nice workouts, jag! :) Sorry about your back. Hopefully, it feels better today? :)

[Gunn27]

Fantastic workout jag, sorry to hear about the tweak of the back though. I hope it's a minor issue that clears up quickly for ya', you've got some good momentum going in here. :)

[dbx]

I bent down at an angle to scratch an itch on the back of my calf and I felt my left hip pop out of place around back. Dropped me to my knees.

You are now officially qualified to enter a post in the "How you hurt your back" thread in the main forum :D But seriously, sorry to hear that Jag, and I hope it works itself out quickly.

Workouts look as solid as ever!

[jaguarr]

Heya Folks,
Thanks for the well wishes. After icing my back and then getting a hot shower last night, I was able to get my back to pop back out a bit. Not all the way, but enough to take the sharp pain away so I could stand up straight. I got a bit of ibuprofen in me and was able to sleep pretty well and after a hot shower this morning, I was able to get my back to pop all the way back into place. So, I'm back on track again, even if the muscles down there are a little bit tender from last night's fun. Being a mutant has it's advantages, I tell ya! :D

Happy Hump Day!
jag

[jtroster]

Heals fast and now self-adjusts.

[boyscouT]

Heals fast and now self-adjusts.
We gotta get rights to jag's own movie, pronto!

[joed]

The next time you get an itch, use this...

[jaguarr]

The next time you get an itch, use this...


Oooh. Does she come in brunette or redhead? :D

jag

[boyscouT]

The next time you get an itch, use this...
Does she come in asian?

[jaguarr]

Does she come in asian?

Racist! :p

jag

[boyscouT]

Racist! :p

jag
LOL!!

Indeed... I love me dem females of dat dere asian persuasion. :D

[Baldsnake]

Good grief....love those cats...mine is a mere Jagette kitten by comparison. And guess what...Momma Snake was watching me with my green stretch band workout on the living room floor yesterday and she said, what is it 2 years later....."halt...whats that on your left arm?" "How long have you had that?" ???That was it, with no I like it or don't like it. Well WTF, I like it.

Looks like your world is leveling back even...good!!

Ya know...in the beginning I loved these journals like yours and about 4 others...real bodybuilding journals with a little personal input. Now there has been a new avalanche of "diary" Ophra-esque blah blah blah, if ya know what I mean.

Baldie

[kimsquit]

Ya know...in the beginning I loved these journals like yours and about 4 others...real bodybuilding journals with a little personal input. Now there has been a new avalanche of "diary" Ophra-esque blah blah blah, if ya know what I mean.

bump to that! *chuckle*

Hope the back's fully recovered, Jag


~ chris

[pastorgbc]

Hey Jag,

The workouts are looking great. What is this...musical back injuries? The ice/hot shower gig works wonders for spasms. I think I finally have my spasmodic back behind me (pun intended :))

Ray

[jaguarr]

Good grief....love those cats...mine is a mere Jagette kitten by comparison. And guess what...Momma Snake was watching me with my green stretch band workout on the living room floor yesterday and she said, what is it 2 years later....."halt...whats that on your left arm?" "How long have you had that?" ???That was it, with no I like it or don't like it. Well WTF, I like it.

Looks like your world is leveling back even...good!!

Ya know...in the beginning I loved these journals like yours and about 4 others...real bodybuilding journals with a little personal input. Now there has been a new avalanche of "diary" Ophra-esque blah blah blah, if ya know what I mean.

Baldie


LOL! She just NOW noticed ink on you that's two years old? Hehehe! I still really love my jags. I went to a tat expo a few weeks ago and saw my artist working and started getting some ideas about putting the profile of the front half of a yellow jag in the center of a large sun with a lot of tendrils coming off of it on one shoulder/upper arm and the front half of a black jag in the center of a large moon on the other. My wife cursed me for coming up with a really cool idea that she couldn't say no to. LOL! I don't know if I'll do it or not, but it's the first idea I've come up with at all since I had my previous ink done that I would even consider. I'm mulling it over.

Glad to hear you're up and around in a compression boot, finally, and on the mend. If you're messing with those giant rubber bands I'd say the worst is overwith, now. I'll try to keep this journal informative and entertaining in the meantime. :cool:


Hey Jag,

The workouts are looking great. What is this...musical back injuries? The ice/hot shower gig works wonders for spasms. I think I finally have my spasmodic back behind me (pun intended :))

Ray

Thanks, Ray! Seems like back injuries are the new black this month or something. What gives? Glad yours is finally giving you fewer troubles!


Hope the back's fully recovered, Jag

Thanks, Chris! It was feeling pretty rough last night, so I broke out the ice and ibuprofen once again. I felt it pop back into place in the wee hours of the morn when I rolled over to get to a more comfortable position in bed, so it must have worked it's way back out of alignment over the course of yesterday. It's feeling pretty good today, so far, and seems to be staying where it should be. Today is supposed to be a back/tri's day, but I'm not sure I'll be up for it or not. We'll see. I'm playing it by ear. If I go ahead and work out I'll definitely be steering away from deadlifts today. I really don't want to watch myself cry in the mirrors of my home gym after putting my back out of whack again. :eek:

Happy Thursday, folks!
jag

[fitnessman]

*Work slow enough where I can start brothering people again*

:D

[mom24boys]

Hiyas Jaggies..hope your back feels better soon....and congrats to mrs jag.

[jaguarr]

Answering Reader Mail


*Work slow enough where I can start brothering people again*

:D

Heya, big guy! Glad things are mellowing out for you, finally! You've been busting your ass for awhile, now! Enjoy life a little, would ya!? :D


Hiyas Jaggies..hope your back feels better soon....and congrats to mrs jag.

Hiya, Lisa! Thank you! It was better enough to get a pretty good workout in tonight, though I avoided the deadlifts. :)

The Workout

Despite the back still being a bit tender, I felt pretty strong today and decided to go for a workout. I avoided the deadlifts today, as those would not have gone over well with my back, which seems to be staying in place for the most part (it pops out every once in awhile but seems to drop back into place fairly easily). Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 30-45 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs Superset
NO ABS THIS WEEK (I work them two weeks on, one week off)

3x10 - Shoulder Width Grip Pullups - BW only
3x10 - Hammer Grip Sternum Pullups - BW only

The higher volume is working well for me on these, still.

Swiss Ball Hyperextensions - 3x6 These gave a nice stretch and flex to the lower back without really straining it. A trick I picked up from a physical therapist friend. Helped loosen things up back there a little bit.

DB Rows - 6x3 @ 85 lbs. - Up 5 lbs. from where I left off last time.

Close Grip Bench- 225 lbs. - 6x3- Up 10 lbs. on these and I'm now back to my pre-surgery weights on these!!!! Whooo!

Close Grip BB Pullovers - 100 - 6x3 -These are my BB answer to skullcrusers/cross-bench DB pullovers. I didn't want to put the strain on my lower back that those can, so I rolled these in instead.

Dips - 90 lbs. on Grizzly Belt - 6x3 - Back up to two plates again, finally! This is my pre-surgery weight on these. Had to really work for it, but I got it. :)

PWO Supershake(tm) and then 20 minutes on the "epileptical" before I stretched out and put the weights away.

Total Lift Time - 45 minutes (not including warmup & cardio)

Not too shabby, all things considered. I was pretty much prepared to skip my workout, yesterday, so it was nice to be in good enough shape to move forward with it. The lower back feels pretty decent afterwards, too.

Man am I happy tomorrow is Friday! :cool:
jag

[boyscouT]

Congrats on hitting some pre-surgery weights bud! And nice adjustment there with the BB pullovers. Watch your face now! :D

[dbx]

Looking good Jag. I wish I could do jump rope for cardio, but my knees can't take it :(

Glad to see you're nearly 100% back at pre-surgery levels.

[HoosierHardGain]

Good job getting the workout in Bud! Take care of that back.

[Hibiscus09]

Morning sunshine! :) Nice job on the workout!

Happy Friday!

[jtroster]

Nice workout Jag. I envy your weighted dips. I just worked up to only 30 pounds of assist and I'm going for unassisted dips next time.

Have a great weekend.

[jaguarr]

Congrats on hitting some pre-surgery weights bud! And nice adjustment there with the BB pullovers. Watch your face now! :D

The BB pullovers don't bother me much when it comes to the thought of dropping the weight on my face. Those Cross-Bench DB Pullovers get a little precarious at times, though. LOL! :D


Looking good Jag. I wish I could do jump rope for cardio, but my knees can't take it

Glad to see you're nearly 100% back at pre-surgery levels.

My knees can't take running, so I guess we're even. :)


Good job getting the workout in Bud! Take care of that back.

Thanks, bro! The back is a little tender this morning, but not too bad. I'll be seeing about getting an adjustment from my chiro next week for sure.



Morning sunshine! Nice job on the workout!

Happy Friday!

Thanks, Hib! Hope you've got a lovely weekend laid out ahead of you!


Nice workout Jag. I envy your weighted dips. I just worked up to only 30 pounds of assist and I'm going for unassisted dips next time.

Have a great weekend.

It took me awhile to get up to that weight with a good ROM (I go to parallel on dips to avoid shoulder issues), but they're something I've always been able to do fairly well. It just takes practice. With the roll of PB's you've been on, you'll be right up there with me in no time, man.


Well, I went and visited with my urologist today and went over the test scores from my bloodwork. Last time I had my test measured, it was at 103. Yeah, you read that right. Today's reading? *drumroll please*




























502!!!!


Whoooo! We're going to keep at the HCG protocol for another month, maybe add a little HMG to the mix and then probably wind up freezing some sperm for posterity's sake before the year is out, and then I'll be going the Test E injection route every 10 days afterwards. This approach will ensure that I'm functioning at full capacity before we make spermsicles so that if my wife and I decide to have kids we can inseminate and have some real good swimmers. At any rate, this news made my day, so I'm a happy camper! :cool:

Have a great weekend, folks!
jag

[boyscouT]

502!!!!


Whoooo! We're going to keep at the HCG protocol for another month, maybe add a little HMG to the mix and then probably wind up freezing some sperm for posterity's sake before the year is out, and then I'll be going the Test E injection route every 10 days afterwards. This approach will ensure that I'm functioning at full capacity before we make spermsicles so that if my wife and I decide to have kids we can inseminate and have some real good swimmers. At any rate, this news made my day, so I'm a happy camper! :cool:

Have a great weekend, folks!
jag
I have no idea what you just said means, but I think it's good news..

[Gunn27]

I have no idea what you just said means, but I think it's good news..LMAO. Yeah, it's all good! Glad to hear that's workng out so well for you Jagster.

[freedom_myth]

Good grief....love those cats...mine is a mere Jagette kitten by comparison. And guess what...Momma Snake was watching me with my green stretch band workout on the living room floor yesterday and she said, what is it 2 years later....."halt...whats that on your left arm?" "How long have you had that?" ??? Baldie

i think he has knowledge of an impending avatar competition, and he is using the primo artwork to cheat!!!

hey, can you imagine how much trouble you would be in if the roles had been reversed, and you took that long to notice a change she made? !!!

[freedom_myth]

I have no idea what you just said means, but I think it's good news..


it means that the @#$%^&* is going to get even bigger and stronger that he already is... AND have frozen "mini-me jag-pops" with super human/mutant DNA to sell to women on ebay when he becomes famous!

[ChocoChick]

I have no idea what you just said means, but I think it's good news..

Yeah, what he said.

[dbx]

At any rate, this news made my day, so I'm a happy camper! :cool:

Glad to hear that Jag. Very glad for you :)

[jaguarr]

Answering Reader Mail

Sorry I've been away for a few days, folks. It's been busy as hell around here and I've been running a low grade fever the last couple of days on top of it. More on that later, but onto some reader mail, first:


I have no idea what you just said means, but I think it's good news..


Yeah, what he said.

LOFL! Yeah, it's good. Means I'm getting back on track and life is getting better for me all the way around because my test levels are in the normal range again.


LMAO. Yeah, it's all good! Glad to hear that's workng out so well for you Jagster.

Thanks, Gunn. I kind of wish I could stay with the HCG forever, since it works more naturally with my body and doesn't shrink the testes. But, it's jut not doable. The doc said that the HCG can lead to more of a roller-coaster effect, which I have been giving, but that's also been compounded by going from basically no test to regular levels again in such a short time-frame which my body is trying to adjust to. Oh, what fun. He said the Test E injections aren't as prone to the roller-coastering symptoms, so that will probably be the best long-term solution overall, anyway.


i think he has knowledge of an impending avatar competition, and he is using the primo artwork to cheat!!!


Wait til you see the animated avatar of my back I've been working on here and there. :cool:


it means that the @#$%^&* is going to get even bigger and stronger that he already is... AND have frozen "mini-me jag-pops" with super human/mutant DNA to sell to women on ebay when he becomes famous!

"Mini-Me Jag-Pops". LOFL! I'm going to trademark that for my branding campaign. :D I hope the extra test lets me get a bit bigger and stronger and helps me drop a bit of this body fat. I'm running ~13-14% right now. After I cleanly bulk up to 210-215 I'm probably going to run my first real serious cut and try to get down to about ~11% and see how I look. I figure I'll be about 190-195 at that BF percentage, which should look pretty good.


Glad to hear that Jag. Very glad for you

Thanks, brotha! The difference has been like night and day for me. The downcycles where I'm at the bottom of the "coaster" are a pretty unpleasant reminder of what it was like to be like that all the time. Not fun. Hopefully the dips will become fewer and fewer, though.

The Workout

I didn't have time to log Saturday's quick workout until today. Just too much going on that day, and the Missus and I were running non-stop from morning til night. We did manage to go do some white water rafting with friends on Sunday which was an absolute blast. The only downside is that there have been a lot of fires going on this summer and the smoke up where we were rafting was pretty nasty. I've felt pretty crummy the last two days, I think from the smoke inhalation I got while we were rafting. I've even run a low-grade fever, which made me sweat all night last night. Needless to say, I skipped the leg workout yesterday since I wasn't feeling so hot. It was enough to make it through the work day as it was. We'll see how I feel this afternoon and go from there. Anyway, here's how Saturday's workout went. I switched up to a 3x8 config to go a little bit lighter and give my lower back a break, as it's still a bit tender:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 30-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Ab's Superset
Weighted Swissball Crunches w/25 lb. plate - 3x25 -- Not really a superset, but good grief do these things let me hit every square inch of my abs!

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 65 lbs. (each DB) 3x8

Flat DB Bench - 95 lbs. (each DB) 3x8

Flat DB Flies -55 lbs. (each DB) 3x8

Dips -Bodyweight + 70 lbs. -3x8

Standing DB Curls (palms up) - 40 lbs. (each DB) - 3x8 -

Concentration Curls - 35 lbs. - 3x8

Superset
Reverse Grip BB Curls - 85 lbs.
Behind The Back BB Forearm Curls - 85 lbs.

PWO stretch and cool down/stretch and then PWO Supershake(tm) and then cranked out 15 minutes of cardio on the "epilieptical".

Total lift time: 50 minutes. (not including warm-up/abs/cardio)

So, solid workout all in all. I'll run 3x8's the rest of this week, switch up to a 3x6 next week and then I think I'm going to switch up to my chest/tri's, legs/shoulders, back/bi's routine for awhile and run that through the end of September when the Missus and I are going to take a short vacation.

Hope ya'll are doing great! Back to work for me! (It's been DAMN busy at work for me, lately).

jag

[Gunn27]

Nice Saturday workout, but sorry to hear you have been a little under the weather, Jag. The smoke must be a real bothersome issue.

Good call skipping the leg w/o, we know you are not one to put these off, but in this case you would have done yourself no favors by trying to force yourself through it. Hope you are feeling well enough to give it a go later today!

:)

[justtryn]

Geez, Dude, rafting in smoke filled skies?! Yuk. Somedays, when I look outside, I start to think the entire West is on fire these days!

Still looking good with the workouts, buddy. Sorry you haven't been feeling too hot - but I'm sure you'll bounce back!

Later!

[jaguarr]

Answering Reader Mail


Nice Saturday workout, but sorry to hear you have been a little under the weather, Jag. The smoke must be a real bothersome issue.

Good call skipping the leg w/o, we know you are not one to put these off, but in this case you would have done yourself no favors by trying to force yourself through it. Hope you are feeling well enough to give it a go later today!

:)

Thanks, Gunn. I agree it was a good decision to put off the leg workout until today. I think I just would have exasperated not feeling so hot and that wouldn't have been a bad thing. As it was today, I was coughing up a bit of gunk during my workout so I'm pretty certain all the smoke in the air is the culprit behind why I've been feeling less than 100% the last couple of days, since I got an extra big dose of it on Sunday.


Geez, Dude, rafting in smoke filled skies?! Yuk. Somedays, when I look outside, I start to think the entire West is on fire these days!

Still looking good with the workouts, buddy. Sorry you haven't been feeling too hot - but I'm sure you'll bounce back!

Yeah, I think half the country is burning right now. Sure true where I'm at. It wasn't the smartest of moves to go rafting with friends on Sunday in the middle of that, but I didn't even think about it until we got up there and found ourselves in the midst of all the smoke. Blech. If it weren't for the sinus rinses I'm doing following my sinus surgery I'm sure my sinuses would be a wreck as well.

The Workout

The 3x8's with a tad lighter weight have been a good pick for me this week. My back is finally starting to stay where it's supposed to most of the time, but it's still pretty tender, so it served me well to stay lighter on the ATG squats tonight. Here's how things went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 30-45 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs - Weighted Swissball Crunches w/25 lb. plate - 3x25 -

ATG Barbell Squats – W/U 1 - 155 x 8; 205 @ 3x8 -Really nice form on these tonight. I was feeling them big time.

Standing Calf Raises - 205 lbs. 3x20 - Back to the free-standing calf raises in my cage.

SLDL's - 195 lbs. - 3x8 -

DB Military Press – 50 lbs. on each DB -3x8 -Worked in a few slow negatives and even a couple of 1/2 reps.

BB Shrugs - 255 - 3x8 - Alternated between a close and shoulder-width grip. 3 count at the top of most reps and held the bar at the bottom for 10 on each set.

Standing Side Lateral Raises - 40 lbs. -3x8 --

Rear Delt Row - 50 lbs. 3x8 --

Got my PWO Supershake™ and stretched out. No cardio tonight. That was plenty for one evening.

Total Lift Time - 55 minutes. (abs/warmup not included)

Solid workout after being on the phone in conference calls for nearly 12 damn hours straight today. My coworkers played blackout with my calendar starting at 6am. Bastards. :mad: Gonna sleep good tonight, no doubt. Happy Hump Day's Eve, folks!

jag

[Hibiscus09]

Bastards, indeed! Yuck on that phone call! :eek: Double yuck on the smoke/sinus issues. Hope it doesn't mess with you too much.

Nice job on the workouts, jag!

[joed]

I'm with hibs, get tucked in early and have pleasant dreams about your test levels being in the 500's!

[jmc53]

G'day Jag,
New visitor to your journal.
I was glad to see you using swiss ball for some stuff (we call it fitball over here). I use it for crunches and back stretches as well - lot sof guys think they're a bit sissy.
Congrat.s on the "502" score - you are armed and dangerous!

[ms_mac]

Nice looking workouts as always, Jag. Hope you're feeling better. How's Lady Jag doing these days?

[pastorgbc]

Great workout Jag.

Looking very strong, especially on the lateral raises. Does shrugging before these give you any "knots" in the traps as you finish up your sets?

Ray

[HoosierHardGain]

Awesome workout jag...looking strong.

[Original Poster]

Happy Hump day Jaggo :)

[eddied27]

Hey jag....I was thinking of someone I could ask for advice and you came to mind :eek:

j/k....anyway, ever run a 5x5 before? If so, at what point could you really tell whether or not the RM's you based the program on were too light?

Does that read right? :confused:

Thoughts appreciated....BTW the pic is awesome!!!

Take care....Ed

[dbx]

Just checking on you. Looking good as new in your sessions.

Btw, I'm having a conference call tomorrow and would like you to dial-in and join us :D

[boyscouT]

The only downside is that there have been a lot of fires going on this summer and the smoke up where we were rafting was pretty nasty. I've felt pretty crummy the last two days, I think from the smoke inhalation I got while we were rafting.
That can't be good for your sinuses man!


Ab's Superset
Weighted Swissball Crunches w/25 lb. plate - 3x25 -- Not really a superset, but good grief do these things let me hit every square inch of my abs!
wow strong reps... respect!

The 3x8's with a tad lighter weight have been a good pick for me this week. My back is finally starting to stay where it's supposed to most of the time, but it's still pretty tender, so it served me well to stay lighter on the ATG squats tonight. Here's how things went:
Damn your back moves out of place THAT much?! You're making me nervous jag!

Standing Calf Raises - 205 lbs. 3x20 - Back to the free-standing calf raises in my cage.
You do these with a barbell?

My coworkers played blackout with my calendar starting at 6am.
jag
lol what's blackout? Cover the dates with black marker or something? :D

[freedom_myth]

hey, do you know which states have the certified program for tattoos? i have heard that there are 4 or so...

[jaguarr]

Bastards, indeed! Yuck on that phone call! :eek: Double yuck on the smoke/sinus issues. Hope it doesn't mess with you too much.

Nice job on the workouts, jag!

It was a pretty long day, Tuesday. They wanted to schedule another meeting for 8pm tonight and I laughed at them and said "no way". At some point, enough is enough.


I'm with hibs, get tucked in early and have pleasant dreams about your test levels being in the 500's!

That's exactly what I did, Joe. One of the bad things about all the smoke hanging in the air is that it's made me a bit tired, so I've been trying to make sure I'm getting enough sleep. Gotta keep that test level up now that I've got it to a respectable number!


G'day Jag,
New visitor to your journal.
I was glad to see you using swiss ball for some stuff (we call it fitball over here). I use it for crunches and back stretches as well - lot sof guys think they're a bit sissy.
Congrat.s on the "502" score - you are armed and dangerous!

Thanks, Jason! I call my Swiss Ball the Murderball. Anyone who thinks they're for sissies obviously has no idea how to really use one. Use one properly and it will humble you in an instant. Thanks for swingin' by!


Nice looking workouts as always, Jag. Hope you're feeling better. How's Lady Jag doing these days?

Thanks, Ms. Mac! Lady Jag is doing GREAT! She's got one more day left at the old job and then she'll be diving headlong into her new real estate career full time. She's really excited about it and I'm having fun watching her get enthused about it all. I think she's going to do great. I'm well on my way of realizing my dream of being married to a millionaire who lets me be a stay at home husband. :D


Great workout Jag.

Looking very strong, especially on the lateral raises. Does shrugging before these give you any "knots" in the traps as you finish up your sets?

Thanks, Ray! I don't know about that workout being overly strong, since I backed out the weights a bit on quite a bit to keep my lower back safe, but it was definitely effective since I've been plenty sore in the legs the last couple of days. I've never had any knots from the shrugs, but I apply that same stretch/flex approach to those that I do the other muscle groups after I'm done with all my sets of shrugs so that may be staving some of that off.



Awesome workout jag...looking strong.


Happy Hump day Jaggo

Thanks, guys!!!!



ey jag....I was thinking of someone I could ask for advice and you came to mind

j/k....anyway, ever run a 5x5 before? If so, at what point could you really tell whether or not the RM's you based the program on were too light?

Does that read right?

Thoughts appreciated....BTW the pic is awesome!!!

Heya, Ed! I responded to your question in your journal, so check it out and let me know if my answer made sense. Thanks for the comments on the pic. I need to do a new one as that was taken over a year ago, right after I got the black jag on my right shoulder done. I need to redo pics to show off my ink as well as my new size.


Just checking on you. Looking good as new in your sessions.

Btw, I'm having a conference call tomorrow and would like you to dial-in and join us

Thanks, bro! I don't know about good as new. I'm still flagging on some of my pre-surgery weights, but they'll come. It's only been 7 weeks since I picked the iron back up after my surgery, so I can't be too upset about my progress. I think I'll pass on the conference call, but thanks for the offer. I get more than my fair share on a daily basis (I'm on one right now, as a matter of fact. Bleh! ).


That can't be good for your sinuses man!

The rinses I do for my sinuses have helped keep it from becoming much of a problem. It's impacted my asthma and allergies more than anything else, which in turn makes me feel a little tired and lethargic.


wow strong reps... respect!

I upped the reps on those and decided to stick with one specific exercise for a bit to see what happens, just as an experiment. The great thing about those Murderball Crunches is that you can adjust the angle on different reps to ensure you really are working every square inch of your abs.


Damn your back moves out of place THAT much?! You're making me nervous jag!

I can thank my dad for my back issues. Most of the time it's just fine, but on occassion it gets a bit out of place suddenly and when it does that it takes awhile for it to get used to staying where it's supposed to be. Kind of frustrating and usually painful, but it is what it is. Why does it make YOU nervous? It's not like you have to worry about YOUR back going out all of a sudden while I'M doing heavy squats or deads. :D


You do these with a barbell?

Yep. I do them free standing in my power cage, trying not to let the BB touch the Power Cage (but using it as a safety catch to keep me from falling over when I need it). I find that it hits the calves and all the stabilizing muscles that you need to keep your balance as well. They burn like hell, but I do like 'em. They also save time from having to change the weights around much from my squats (unless I'm going really heavy on squats) and are easier on my lower back than the donkey calf raises I do.


lol what's blackout? Cover the dates with black marker or something?

Yeah, I borrowed the term "blackout" from the game of Bingo (not from the Scorpions album, in case anyone was wondering :D ), where the object is to get all the numbers on your bingo card first. Same concept. Every available time slot I had on Thursday from 6am to 6pm had a meeting booked by someone. Bastards. :mad:


hey, do you know which states have the certified program for tattoos? i have heard that there are 4 or so...

Not off the top of my head. Most if not all states have some sort of licensing requirements, I believe, though. I could ask a couple of my artist friends if you're really wanting to know.


Had another long day, yesterday. Rushed home to do a couple hours of yardio as the lawn was out of hand, and then had time to wash my face and run out to help a friend move some stuff he couldn't get on his own, which took us a couple of hours. I had the first bit of fast food that I've had in probably over a year in the form of a Jack In The Box grilled chicken sandwich and fries with a Sprite. I haven't eaten something like that in ages. I kind of enjoyed it. Heh! At any rate, back to a cleaner diet today. Back/tri's is on the map for tonight after work. I'm going to give some VERY LIGHT deadlifts a run and see how they feel on my lower back, which is doing better and staying in place a bit finally. I have a massage tomorrow after work, so I anticipate a mellow evening with a glass of wine or two tomorrow night. Hope ya'll have a great Thursday!


jag

[MarkY]

Nice journal Jag and thanks for checking in on mine. Take care of that back and sinuses.

[someday]

the kids are home. so i'm trying to catch up a bit. ;) you guys went rafting? we have been on some great trips, we should get one organized for next year. i'd be more than happy to be the group leader as long as i get special perks!:D

[jaguarr]

Answering Reader Mail


Nice journal Jag and thanks for checking in on mine. Take care of that back and sinuses.

Hey, thanks for swingin' by, Mark! I'm doing what I can to nurse myself back to 100% again. Slowly but surely! :)


the kids are home. so i'm trying to catch up a bit. you guys went rafting? we have been on some great trips, we should get one organized for next year. i'd be more than happy to be the group leader as long as i get special perks!

It's ONLY out of morbid curiosity that I have to ask....exactly what kind of special perks are you talking about? :D


The Workout

The smoke in the area was REALLY bad today. It's been fairly noxious for the last couple of weeks, but the last few days and today in particular have been brutal. It's wreaked havoc with my asthma and kind of tired me out. Tonight's workout helped shake a bit of that off. The lower back held up pretty well through my workout, so I was happy about that. We'll see how much it complains in the morning. Here's how things went:


Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs - Weighted Swissball Crunches w/25 lb. plate - 3x25 - Of all the hardcore, crazy ab routines I've done, this one has been kicking my ass the most and I do see some good results happening from my efforts with these. Nice.

3x10 - Shoulder Width Grip Pullups - BW only
3x10 - Hammer Grip Sternum Pullups - BW only

The higher volume is working well for me on these, still.

Rack Pull Deads - W/U - 155 3x8/Working Sets - 205 - 3x8 -- Backed the weight WAY off on these things to keep from aggravating my lower back, now that it's staying in place finally. These felt pretty good, all things considered. Tomorrow we'll see how much my lower back truly liked them or not. A bit frustrating to have to back things off so much to such a lighter weight on these, but it is what it is.

T-Bar Rows - 3x8 @ 170 - Very nice pump in the back from these tonight.

Reverse Grip Bench- 195 lbs. - 3x8- Really nice burn on the tri's

Cross Bench DB Pullovers - 95 - 3x8 - I had to really work for these tonight and good grief were my tri's screaming at the end of every set.

Dips - 75 lbs. on Grizzly Belt - 3x8 - Backed the weight off a bit after those DB pullovers and to make sure I got all 8 reps on these. Turned out to be just about the right weight.

PWO Supershake(tm) and stretched out after putting the weights away. No cardio. My asthma appreciated this bit of activity, but I think cardio with the air quality the way it is might not be a great idea.

Total Lift Time - 60 minutes on the nose (not including warmup & abs)

Looking forward to a little bit of R&R this weekend, starting with a nice massage after work tomorrow. Oh, man is that gonna be nice! Happy Friday's Eve, folks!

jag

[eddied27]

Nice workout big man!! I can't wait to see the new pics.........showoff! ;) I repsonded to your post in my thread about the 5x5 as well as Gunn's thoughts. You might find it interesting the routine I'm running if you'r not already familiar with it.

Me like you....math no likey me!! :D

Take care....Ed

[BoiseLifer]

Hey Jag!

Just thought I would swing by your area. I just had my sinus surgery this morning. Sent you a pm. How are you faring?

I should be back in the swing of things here in a couple weeks.
Tom

[kimsquit]

Looking forward to a little bit of R&R this weekend, starting with a nice massage after work tomorrow. Oh, man is that gonna be nice!

Will that massage have a "happy ending"? :D

Great workout, Jag - you've come a long way from where you in 2005 *thumbs up*

:)

~ Chris

[Flynn]

Will that massage have a "happy ending"? :D

Great workout, Jag - you've come a long way from where you in 2005 *thumbs up*

:)

~ Chris

LOL! Just checking in 'StrongMan'.

[joed]

Enjoy your wkend with lady jag.

[ChocoChick]

Enjoy the holiday weekend, Jag! :)

[jmc53]

G'day Jag,
I really like the look of your back and tri's workout - lots of power moves and no fiddly dinky little exercises. Great Work. I'm gonna try those reverse grips on the decline bench one day soon.
BTW - the crappy little sports store in the town near me has lifting straps in stock - couldn't believe it!

[jaguarr]

Nice workout big man!! I can't wait to see the new pics.........showoff! ;) I repsonded to your post in my thread about the 5x5 as well as Gunn's thoughts. You might find it interesting the routine I'm running if you'r not already familiar with it.

Me like you....math no likey me!! :D

Take care....Ed


Heya, Beast! I'll probably just do a nice artsy back-shot with my tats and call it good. I'm just now getting back into the groove after my surgery, so I'll shoot for doing a more complete set of photos before the year is out. Glad the 5x5 is working out for you!


Hey Jag!

Just thought I would swing by your area. I just had my sinus surgery this morning. Sent you a pm. How are you faring?

I should be back in the swing of things here in a couple weeks.
Tom

Heya, Tom! Glad to hear the sinus surgery went well. It's going to be life-changing for you! Well, once you get past the first week of being a mouth breather and waking up with a cardboard tongue, anyway. Hehehe! It takes awhile to get ramped back up, but it's worth taking your time. :)



Will that massage have a "happy ending"?

Great workout, Jag - you've come a long way from where you in 2005 *thumbs up*

~ Chris

Thanks, Chris. Still quite a ways to go before I'm back at my pre-surgery weights, but I've preferred taking a slower road back to them than pushing myself too hard and effing myself up. As far as a "happy ending" at the end of a massage, the only time I've ever had that happen was when I did it myself and that tends to get one asked not to come back again. :o


LOL! Just checking in 'StrongMan'.

Thanks, man! Glad to see you're still around here while you're recuperating.


Enjoy your wkend with lady jag.

Enjoy the holiday weekend, Jag!

Thanks to both of you! Had a great massage last night. Boy, I needed that. Just hung out with Lady Jag and watched "Ong Bak" again. If you like martial arts movies, Tony Jaa is just amazing. He has a new film coming out called "The Protector" that looks fantastic. The guy is so fast and agile, it's unreal.


G'day Jag,
I really like the look of your back and tri's workout - lots of power moves and no fiddly dinky little exercises. Great Work. I'm gonna try those reverse grips on the decline bench one day soon.
BTW - the crappy little sports store in the town near me has lifting straps in stock - couldn't believe it!

Heya, Jason! Do those reverse grip benches in a safety cage or with a good spotter. They take a bit to get used to and if it weren't for the safety rails on my power-rack I'd have a nice depression or three in my chest and throat. They really do wail on the tri's, though. I alternate them every other week with close-grip benches. Seems to be an effective approach thus far. I prefer compounds and power movements over isolation exercises, personally. They work more stabilizer muscles and allow for better growth in my experience. Glad you found some straps. They'll help you up your game on your deads in a big way!


Slept in for a change and have just had a lazy morning. Going to go out and help my massage therapist set up her new iMac for her kids later today (I love getting massages on the barter system) and visit with my folks, since they live just down the road from her. Should be a fun day, all in all. The smoke is still pretty bad outside, so I'll be keeping indoors as much as possible this weekend. Ya'll stay safe and enjoy your weekend!

jag

[boyscouT]

Haha your lower back makes me nervous cause I care about you man! That **** sounds pretty serious and I don't want that thing to pop out one day and you can't pop it back in.. :(.

I tried reverse grip bench press yesterday too! Damn I loveeee em.... I don't know if I can go heavy on them though.. they hurt my palms a bit.

[JTrain306]

In the past, reverse grip presses made my wrists uncomfortable, but that was quite a while ago... hearing you talk about them makes me want to try them again. Perhaps I'll follow your example and alternate them with CGBP every other week.

[jaguarr]

Answering Reader Mail


Haha your lower back makes me nervous cause I care about you man! That **** sounds pretty serious and I don't want that thing to pop out one day and you can't pop it back in.. :(.

Well, I appreciate the concern, youngblood. I guess I've sort of gotten used to it. As long as I'm sticking with the heavy squats and deads it tends to stay strong enough to stay where it's supposed to be at. And, my lower back was the one thing I was sort of worried about giving me problems after being forced to take some time off for the surgery and not be able to ramp up on very quickly. It hadn't given me troubles for quite awhile since I'd been lifting heavy. Looks like I was sort of right to be concerned as it has given me a bit of trouble the last couple of weeks. A visit to the chiropractor is in the works this week to get me set straight. It's staying where it's supposed to most of the time thanks to some excellent and consistent stretching I've been doing. It's definitely getting stronger once again.



I tried reverse grip bench press yesterday too! Damn I loveeee em.... I don't know if I can go heavy on them though.. they hurt my palms a bit.

The first few times I tried 'em, I was like "EFF that! That hurts my palms and wrists!". What I discovered is that I was trying to use to close of a grip on them. I widened up my grip a bit and it made a world of difference. It just takes awhile for your body to get used to them, but damn are they effective.


In the past, reverse grip presses made my wrists uncomfortable, but that was quite a while ago... hearing you talk about them makes me want to try them again. Perhaps I'll follow your example and alternate them with CGBP every other week.

Heya, Davar! Good to see you in here. I still owe you PM. I rotate the CGBP and the RGBP every other week mostly because I love them both quite a bit and find them both very effective as tri builders. Might be worth giving a try to see if it works for you or not.

The Workout
Having a fantastic long weekend here in the jungle. Spent the day working on my massage therapists new iMac and then with my folks for the rest of the day. We went out to dinner and celebrated Lady Jag's finishing up her old job and her new endeavor into real estate with her new company. I've been really impressed with these folks and how they structure their training and new employee orientation. She picked a great group of folks! It's fun to watch her gearing up for this. Damn is she excited. Anyway, I did some serious damage at dinner last night with a nice caesar salad and then this GIANT slab of twice-baked lasagna with some excellent bread dipped in olive oil and cracked pepper and a nice glass of pinot noir. The little waitress was like "I can't believe you ate all of that. No one ever finishes it!". :D I was BLOATED when we left the restaurant. LOL! But, that carb load paid off in the gym today as I felt damn strong. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 30-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Abs - Weighted Murderball Crunches w/25 lb. plate - 3x25 - These are still kicking my ass in a big way.

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 75 lbs. (each DB) 3x6 - Lately I've been doing these with an ever full rotatation on every other rep. On odd reps I'll bring the DB's down in a hammer grip position and then on even reps I'll rotate them all the way around to a palms up position (standard bench press grip position) before rotating them all the way back around on the way up. WOW does that burn! :eek:

Flat DB Bench - 105 lbs. (each DB) 3x6 - I'm getting back to Hulk levels again. Me likey!!!!! I've got my sights on the 110's for next week. :mad:

Flat DB Flies -60 lbs. (each DB) 3x6 - Realllly nice stretch on these. I'm going as wide as I can lately and pushing a heavy squeeze at the top of each rep.

Dips -Bodyweight + 90 lbs. -3x6 - Back up to two plates. Last set really kicked my ass.

Standing DB Curls (palms up) - 45 lbs. (each DB) - 3x6 - These are really stimulating a lot of new growth for me in the bicep area. Nice.

Concentration Curls - 40 lbs. - 3x6 - These are sort of the double whammy on my bi's, following those standing DB curls. Nice.

Superset
Reverse Grip BB Curls - 95 lbs.
Behind The Back BB Forearm Curls - 95 lbs.

PWO stretch and cool down/stretch and then PWO Supershake(tm) and then cranked out 15 minutes of cardio on the "epilieptical".

Total lift time: 50 minutes. (not including warm-up/abs/cardio)

So, definitely starting to get some strength back. We'll see how things go with legs & shoulders this week and how my lower back does now that it's feeling a bit better. I don't want to stress it TOO much, but hopefully I can start playing with some better weights for my ATG squats again. Hope ya'll are enjoying the long weekend! Time for me to get cleaned up and get ready for some dinner with friends!

jag

[GREENFEATHER]

I spent my day setting up a new fish tank, a 5 gallon with a Betta and Corydoras minatus. :D

I'll be hammering some next week, no storms and my shoulders feel pretty good. I did a few snatches and clean and jerks this morning to make sure everything was A-O-TAY!

[boyscouT]

http://img527.imageshack.us/img527/5667/119du3ux.gif

[freedom_myth]

http://img527.imageshack.us/img527/5667/119du3ux.gif


nice animation! jag could get that as a tattoo on his arm, and make it move around like that for the girls at the beach!

[boyscouT]

nice animation! jag could get that as a tattoo on his arm, and make it move around like that for the girls at the beach!
LOL!

[kimsquit]

Great workout Jag!

I've taken to doing my DB conc curls on the reverse, vertical side of the preacher bench and the last few reps definitely burn!

The flexing after each exercise is great and more people should do it because it really helps develop the muscle and improve definition.


~ Chris

[jaguarr]

I spent my day setting up a new fish tank, a 5 gallon with a Betta and Corydoras minatus. :D

I'll be hammering some next week, no storms and my shoulders feel pretty good. I did a few snatches and clean and jerks this morning to make sure everything was A-O-TAY!

Glad the shoulders are finally cooperating with you, bro!


http://img527.imageshack.us/img527/5667/119du3ux.gif


nice animation! jag could get that as a tattoo on his arm, and make it move around like that for the girls at the beach!

LMAO! No Hulk tat's in my future, but I do like this animation:

http://img.photobucket.com/albums/v287/jaguarr/shh/Hulkroars.gif


Great workout Jag!

I've taken to doing my DB conc curls on the reverse, vertical side of the preacher bench and the last few reps definitely burn!

The flexing after each exercise is great and more people should do it because it really helps develop the muscle and improve definition.


Those conc curls you describe almost sound like Spider Curls with DB's. I don't have a preacher pad in my home gym, unfortunately, though I've been able to use the back of my incline bench somewhat to get a similar effect. The stretch and then flex after each exercise is one of the better things I've learned from good ol' Leon, who was happily working on his lake house the last I heard from him.

Had a really nice weekend and enjoyed some time with friends and family. We got a real chance to decompress and enjoyed it quite a bit. Those three day weekends always seem to materialize at just the right moment. Legs and shoulders after work tonight and then back/tri's on Thursday before I switch my routine up a little bit to more of a push/pull scheme for a couple of weeks before vacation.

Happy Tuesday, folks! Hope your weekend was awesome!
jag

[jaguarr]

Had a very nice workout tonight. Wasn't sure how the lower back would hold up, given it's issues the last couple of weeks but it seemed to do pretty well, so I was able to go back to some heavier weight for my ATG squats. We'll see if I'm able to do that for deads on Thursday. Anyway, here's how it went:


Preface: 30 second stretch from multiple angles and then 10 second hard flex after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs - Weighted Murderball Crunches w/25 lb. plate - 3x25 - Still loving/hating these damn things.

ATG Barbell Squats – W/U 1 - 175 x 8; 230 @ 3x6 -Back up to some decent weight on these, tonight. After the warmup I thought it felt pretty good and decided to give the heavier weight a go and was happy with how it felt so I kept it for the whole round. VERY nice form on these, tonight, as well, save for the last couple of reps on the last set which weren't as deep as I like.

Standing Calf Raises - 230 lbs. 3x20 - Back to the free-standing calf raises in my cage. Major calf burn doing these.

SLDL's - 205 lbs. - 3x6 - Back to my pre-surgery weights once again on these. Excellent.

DB Military Press – 50 lbs. on each DB -3x6 -Worked in a few slow negatives and even a couple of 1/2 reps.

BB Shrugs - 255 - 3x8 - Alternated between a close and shoulder-width grip. 3 count at the top of most reps and held the bar at the bottom for 10 on each set. Ran sets of 8 just to gert a couple of extra reps in for good measure.

Standing Side Lateral Raises - 45 lbs. -3x6 -- A little bit heavier on these, again. Felt nice.

Rear Delt Row - 55 lbs. 3x6 -- A bit heavier on these tonight as well. Still figuring out what weight is going to be ideal for me with these things.

Got my PWO Supershake™ and stretched out. No cardio tonight. That was plenty for one evening.

Total Lift Time - 50 minutes. (abs/warmup not included)


So, a little stronger once again, which I'm digging. I'm glad the lower back didn't give me any trouble tonight. Hopefully it will let me start digging into the deadlifts on Thursday. We'll see how it goes. Happy Hump Day's Eve, peeps! :cool:

jag

[dbx]

Glad to see everything is going well. Routine looks strong.

[jmc53]

Nice workout bud!
BTW - tried the lifting straps today - luuuvvv the straps!!!

[joed]

...Abs - Weighted Murderball Crunches

ROFL!

[justtryn]

Great workout, buddy - as always. Glad the back is holding up!

[boyscouT]

So, a little stronger once again, which I'm digging. I'm glad the lower back didn't give me any trouble tonight. Hopefully it will let me start digging into the deadlifts on Thursday. We'll see how it goes. Happy Hump Day's Eve, peeps! :cool:

jag
http://www.clicksmilies.com/s0105/aktion/action-smiley-033.gif

[jtroster]

Happy Hump Day Jag. Impressive workout as usual.

[GSCampbell]

Agree with Joel. Workouts are looking most excellent dude! :D

[HoosierHardGain]

Great workout, jag! Keep it up, but go easy on that back.

[eddied27]

Hey jag....Hulk huh?

"Don't make me angry....you won't like when I'm angry!"

Nice workouts as usual!! :D

Ed

[jaguarr]

Hey, thanks, gang! I always appreciate the words of encouragement. Been a hectic few days, so I haven't been around the forum much. Things have been busy at work, and the forest fires in the area have really stepped up the smoke production and our entire area is just enveloped in what almost looks like fog but is in reality smoke. We've been on full red alert for air quality for the last two days. My asthma and allergies have just been brutalized by this, so it's been a rough time for me. Hopefully it will leave the area soon. It's been a really harsh reminder of the feeling I used to get when I'd chainsmoke; sore throat, stinging eyes, unhappy sinuses, nausea, tiredness....all the fun symptoms. Not that I've had the urge to smoke at all, but if I did this would have definitely killed that. Blech! At any rate, it is what it is. I'm staying indoors as much as possible. Shooting for a back/tri's workout this afternoon if I can manage it. Have a great Thursday, folks! Back to work and my next conference call for me!

jag

[justtryn]

Hang in there buddy - it's gotta end soon. Forest fire smoke has all of my family experiencing probelms, too. I think all the West needs a huge rain storm... but the way they are burning, I'd place my bet on the fires going away when the snow finally falls. BLEH! :mad:

[jaguarr]

Answering Reader Mail


Hang in there buddy - it's gotta end soon. Forest fire smoke has all of my family experiencing probelms, too. I think all the West needs a huge rain storm... but the way they are burning, I'd place my bet on the fires going away when the snow finally falls. BLEH! :mad:

It's times like these that raise the question of whether Smokey The Bear died of smoke inhalation related complications. BLEH, is right! :mad: I'm praying for rain. I may have to get more primitive and do a rain dance.

The Workout

Despite the smoke making me feel a bit groggy and tired, I discovered I was feeling pretty strong tonight. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs - Weighted Murderball Crunches w/25 lb. plate - 3x25 - BRUTAL!!!

3x10 - Shoulder Width Grip Pullups - BW only
3x10 - Hammer Grip Sternum Pullups - BW only

High volume seems to be the key for me right now.

Rack Pull Deads - W/U - 155 3x6/Working Sets - 225 - 3x6 -- Was able to move the weight up a bit today, but still kept it fairly light, which my lower back appreciated and was able to handle without any complications. Nice!

DB Rows - 3x6 @ 95 - Up 10 lbs. from my previous working weight for a......wait for it..........wait for it.................... NEW PB!!!!.

Close Grip Bench- 230 lbs. - 3x6- Up 5 lbs. for yes...... another NEW PB!!!!!. Finally getting some PB's back in the mix, here! Nice!

Cross Bench DB Pullovers - 100 - 3x6 - Was able to execute each rep to perfection, which in turn brought perfection to the scream of my tri's. :eek:

Dips - 90 lbs. on Grizzly Belt - 3x6 - Back @ 2 plates on these. I'll be gunning for 95 very soon.

PWO Supershake(tm) and stretched out after putting the weights away. No cardio. My asthma appreciated this bit of activity, but I think cardio with the air quality the way it is might not be a great idea.

Total Lift Time - 60 minutes on the nose (not including warmup & abs)

So, killer workout with some new PB's sprinkled in. My deads still lag more than anything else, following my surgery, but I'll get them back. Tonight's round of them felt promising where the lower back was concerned so that was encouraging. Next week I'll switch up to more of a push/pull/legs & shoulders routine to shake things up just a bit, so I'm looking forward to that. Hope ya'll are ready for the weekend, because it's almost here!

jag

[Hibiscus09]

Hiya jag! Sorry about all the smoke. That must be yucky. :(

Great job on the workout and congrats on the PBs!!

[boyscouT]

Congrats on the PBs jag!

[jmc53]

Cross Bench DB Pullovers - 100 - 3x6 - Was able to execute each rep to perfection, which in turn brought perfection to the scream of my tri's. :eek:


Nice work keeping good form. I was going to post in the thread "headache from workout" cause I lost form on these the other day (trying to squeeze one last one that wasn't there) and hit myself in the head with the d'bell!

What's a rack pull deadlift?

Congrat.s on the PB's

[Gunn27]

I think we can say the recovery phase is over, what with the reappearance of PB's!? Excellent!

Oh, and smart move taking it a little easy on the dead's with your back issues still a concern. Hope you get that rain you are hoping for. :)

[eddied27]

What's a rack pull deadlift?



A deadlift done in a power rack (pic below) where the bar is resting on the pins (usually mid calf as high up to your knee - lower usually better back work) instead of pulling it from the floor.

http://i24.photobucket.com/albums/c15/EDDIED27/92563n-sm.gif

Morning jag! Nice work as usual. :D

Take care.....Ed

[jtroster]

Great work on those PBs Jag. Now go for another hat trick;)

[kimsquit]

Excellent work, Jag! You're giving me lots of motivation not to slack off :D


btw, are you gonna be in town in mid-October or off on vacation?

~ Chris

[ChocoChick]

Congrats on those PBs, Jag. :)

[jmc53]

A deadlift done in a power rack Ed

Aaah!
In the rack in my gym the safety bars go no lower than about mid-thigh.

[eddied27]

Aaah!
In the rack in my gym the safety bars go no lower than about mid-thigh.

Is there anything in your gym that can support you enough so that you go higher instead of the pins going lower? Some gyms have sturdy boxes for exactly that reason.

[freedom_myth]

Excellent work, Jag! You're giving me lots of motivation not to slack off :D ~ Chris


Congrats on those PBs, Jag. :)


you have given me motivation as well! to go make a PB and J sandwich.

[justtryn]

Woo hoo - the Jagster's back in top form... congrats on the pb's, man!

[freedom_myth]

hey, email me, i need some info on tats! u da tat man... i have been watching miami ink all day.

[boyscouT]

jag must be having a long & fun weekend :).

[freedom_myth]

jag must be having a long & fun weekend :).

or the smoke got to him! :-0

[boyscouT]

or the smoke got to him! :-0
Oh no! http://www.clicksmilies.com/s0105/traurig/sad-smiley-001.gif

[Hibiscus09]

Happy Monday, hot stuff! :)

[Flynn]

Happy Monday, hot stuff! :)

If that doesn't get him back, nothing will :p.

[freedom_myth]

maybe he got so strong that he broke his keyboard trying to type, and now he is searching the stores for an indestructible replacement.

[Original Poster]

I heard he was out hunting Sasquatch !

He might be gone for a while ! :)

[Hibiscus09]

Good morning, sweetie. :)

[ChocoChick]

Hey Jag, where the heck are you???

[Original Poster]

He's actually getting a new tattoo.


Something awfully screwy going on around here. :)

[freedom_myth]

He's actually getting a new tattoo.


Something awfully screwy going on around here. :)

shouldn't that say "hamster" or is it "gerbal"...? i'll have to listen to that eminem cd again...

he probably realized that he could fit in an extra workout or two per day by not playing online!

[MarkY]

Jag. Attention Jag. Please pick up the white paging phone.

[jaguarr]

:eek:

Damn, I'm surprised you guys haven't put my face on a milk carton or something! :D I'm still alive. Just REALLY friggin' busy. I'm hitting my workouts, but haven't been playing around online as much as usual. I'll check back in after my legs/shoulders workout tonight. But, I've gotta get back to work right now! Call off the search and rescue party! :D

jag

[HoosierHardGain]

:eek:

Damn, I'm surprised you guys haven't put my face on a milk carton or something! :D I'm still alive. Just REALLY friggin' busy. I'm hitting my workouts, but haven't been playing around online as much as usual. I'll check back in after my legs/shoulders workout tonight. But, I've gotta get back to work right now! Call off the search and rescue party! :D

jag

Oh man, I already sent the chopper out!

[freedom_myth]

Oh man, I already sent the chopper out!

and my deposit for the milk carton ad is non-refundable!!!

[eddied27]

:eek:

Damn, I'm surprised you guys haven't put my face on a milk carton or something! :D I'm still alive. Just REALLY friggin' busy. I'm hitting my workouts, but haven't been playing around online as much as usual. I'll check back in after my legs/shoulders workout tonight. But, I've gotta get back to work right now! Call off the search and rescue party! :D

jag

Damn post notifications popping up in your e-mail huh? Isn't that so annoying! Oops....it just happened again didn't it? ;)

Good to know you're okay jag! Them fires were concerning....

Take care....Ed

[Gunn27]

:eek:

Damn, I'm surprised you guys haven't put my face on a milk carton or something! :D I'm still alive. Just REALLY friggin' busy. I'm hitting my workouts, but haven't been playing around online as much as usual. I'll check back in after my legs/shoulders workout tonight. But, I've gotta get back to work right now! Call off the search and rescue party! :D

jagI knew there was no need to worry, I saw you were alive and well over on your "other internet haunts". ;) There's no privacy these days, sheesh! :D

[ChocoChick]

I knew there was no need to worry, I saw you were alive and well over on your "other internet haunts". ;) There's no privacy these days, sheesh! :D

What's this? We're not his one and only? :mad:

[jaguarr]

Hiya jag! Sorry about all the smoke. That must be yucky.

Great job on the workout and congrats on the PBs!!


Congrats on the PBs jag!

Thanks, Hibby and BS! The smoke continues to be a major problem, here. I had to mow the lawn on Saturday and it was thick as fog out. I was smart and wrapped a wet bandana around my face to protect my mouth and nose and filter the air a little bit, which probably saved me from having a full blown asthma attack. While I was gassing up the mower, this little kid of about 6 or 7 who rides his bike around the neighborhood comes by my driveway and stops upon seeing me and goes "Hey, mister, are you a bank robber?". I just pointed my fingers at him like they were guns and pretended to shoot at him. His eyes got as big as dinner plates and he took off on his bike. LOL!

We actually had a break from the smoke for about a half a day yesterday afternoon, but it rolled right back in overnight as bad as ever. Bleh!


Nice work keeping good form. I was going to post in the thread "headache from workout" cause I lost form on these the other day (trying to squeeze one last one that wasn't there) and hit myself in the head with the d'bell!

What's a rack pull deadlift?

Congrat.s on the PB's

Yeah, I've smacked myself in the head with those before, too. It smarts like a mutha! I see Eddie answered your question about the Rack Pull Deads. I do them off my rack because I was putting divots in my floor from doing them off the ground, even though I was barely setting them down to be careful of doing just that. I figured I better quit before I created a new entry to the crawlspace, so I moved to the rack pulls off the bottom pin, which is a little bit below my knees. Heh!


I think we can say the recovery phase is over, what with the reappearance of PB's!? Excellent!

Oh, and smart move taking it a little easy on the dead's with your back issues still a concern. Hope you get that rain you are hoping for.

I think we're on the tail end of the recovery phase, since I'm still working back up to the weights I left off at before I had my surgery on a few lifts, but I'm definitely almost there. Lower back is feeling much better this week, so taking it easy with those deads was a wise decision last week. Still no sign of rain, though.


deadlift done in a power rack (pic below) where the bar is resting on the pins (usually mid calf as high up to your knee - lower usually better back work) instead of pulling it from the floor.

If the system will let me, I'ma gonna rep ya!


Great work on those PBs Jag. Now go for another hat trick

Thanks, Joel! I've gotta start hitting those hat tricks if I'm going to keep up with you!!!!


Excellent work, Jag! You're giving me lots of motivation not to slack off


btw, are you gonna be in town in mid-October or off on vacation?

Thanks, Chris! I feel like I'm just starting to get my mojo back after the surgery, to be honest. Funny how hard something like that takes you down. I'll send you PM about October.


Congrats on those PBs, Jag.

Why thank you, young lady! :)


Woo hoo - the Jagster's back in top form... congrats on the pb's, man!

Well, getting close to top form. Still a ways to go. Heh! Thanks for the words of encouragement though, man. Always appreciated.


hey, email me, i need some info on tats! u da tat man... i have been watching miami ink all day.

Thinking of more ink, are you? LOL! Saw your PM but haven't responded (obviously). Check the Red Cross website or email 'em. I'm not sure on that one. Most states make you wait at least a year to donate blood or plasma after you get any new ink or piercings to be sure that any potential blood-borne diseases that could come from it like hepatitis have either been identified or cleared up.


jag must be having a long & fun weekend .

I stayed indoors, mostly, except for the lawn mowing adventure. The smoke is pretty harsh and being out in it for any period of time doesn't do me any favors.


or the smoke got to him! :-0


Oh no!

LOFL!


Happy Monday, hot stuff!


If that doesn't get him back, nothing will

:D


maybe he got so strong that he broke his keyboard trying to type, and now he is searching the stores for an indestructible replacement.

Hulk SMASH puny keyboard!!!!


I heard he was out hunting Sasquatch ! He might be gone for a while !

If you'd just give up and quit running, it wouldn't take so long. :p


Jag. Attention Jag. Please pick up the white paging phone.

I picked it up and there was just a bunch of heavy breathing. Don't call me anymore, you sicko! :D


Oh man, I already sent the chopper out!

I've never gotten to ride in a helicopter, so this may work out in my favor.


and my deposit for the milk carton ad is non-refundable!!!

Maybe I'll turn myself in and collect the reward.


Damn post notifications popping up in your e-mail huh? Isn't that so annoying! Oops....it just happened again didn't it?

Good to know you're okay jag! Them fires were concerning....


Nahhh, I turned those things off eons ago! Heh! Appreciate the concern, though. The smoke is pretty worrisome.


I knew there was no need to worry, I saw you were alive and well over on your "other internet haunts". There's no privacy these days, sheesh!

Stalker! :mad:


What's this? We're not his one and only?

I'm an internet slut. :( I haven't been at my "other haunts" as much as usual, either. Between some heavy lifting at work, the smoke, things to get done around the house, wanting to spend quality time with Lady Jag, and a sudden burst in my creative bents that have me working on both my electronica and my novel, I just haven't been as sociable online as usual.

Okay, I think I got caught up on pretty much everything. Time to log some workouts.

jag

[jaguarr]

Felt pretty strong for Sunday's workout, but a little groggy as well. Probably the forest fires exacting their tolls on me. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise followed by a tight flex/squeeze on the appropriate muscle group to really flush the blood in there. Kept rest times between 30-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. It's a good light warmup and gets the blood pumping. I do this before every workout.

Abs - Weighted Murderball Crunches w/25 lb. plate - 3x25 - Pain redefined.

Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 75 lbs. (each DB) 3x6 - Lately I've been doing these with an ever full rotatation on every other rep. On odd reps I'll bring the DB's down in a hammer grip position and then on even reps I'll rotate them all the way around to a palms up position (standard bench press grip position) before rotating them all the way back around on the way up. WOW does that burn! :eek:

Flat DB Bench - 105 lbs. (each DB) 3x6 - Wasn't quite ready for the 110's today, but I'm getting closer. Maybe next week.

Flat DB Flies -60 lbs. (each DB) 3x6 - Realllly nice stretch on these. I'm going as wide as I can lately and pushing a heavy squeeze at the top of each rep.

Dips -Bodyweight + 90 lbs. -3x6 - Back up to two plates. Last set really kicked my ass.

Reverse Grip Bench - 205 - 3x6 -- Back up to my previous working weight best on these bad boys, finally. Nice! PB's coming next time I do 'em!

Cross-Bench DB Pullovers - 105 - 3x6 -- Damn near dropped the weight on my face the last couple of reps of the last set. My tri's were screaming afterwards and definitely sore yesterday.

PWO stretch and cool down/stretch and then PWO Supershake(tm). No cardio tonight as the smoke in the area is still pretty heavy and would probably give me an asthma attack if I tried to do cardio in it.

Total lift time: 50 minutes. (not including warm-up/abs/cardio)

jag

[jaguarr]

Another strong, yet sluggish workout. Man I wish the smoke would clear out of here. :(

Preface: 30 second stretch from multiple angles and then 10 second hard flex after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs - Weighted Murderball Crunches w/25 lb. plate - 3x25 - Still loving/hating these damn things.

ATG Barbell Squats – W/U 1 - 175 x 8; 240 @ 3x6 - Lower back is feeling much better. NICE form on these tonight. Back up to the weight I was at when I threw it out of whack. This puts me 15 lbs. away from the weight I left off at prior to my sinus surgery.

Standing Calf Raises - 240 lbs. 3x20 - Didn't feel my lower back was quite ready for donkey calf raises yet, so I stuck with these for tonight.

SLDL's - 215 lbs. - 3x6 - Okay, gang.....here it is! 5 lbs. OVER my previous working best for a NEW PB!!!!

DB Military Press – 50 lbs. on each DB -3x6 -Worked in a few slow negatives and even a couple of 1/2 reps.

BB Shrugs - 255 - 3x8 - Alternated between a close and shoulder-width grip. 3 count at the top of most reps and held the bar at the bottom for 10 on each set. Ran sets of 8 just to gert a couple of extra reps in for good measure. Really liking the way this particular weight hits my traps, so I've kept it right here even though I can go heavier. I'm getting better growth at this weight than I do with the heavier weight I've done in the past. Interesting.

Standing Side Lateral Raises - 45 lbs. -3x6 -- Keeping with the 45's on these for awhile.

Rear Delt Row - 60 lbs. 3x6 -- Up 5 lbs. NEW PB!. I'm still finding my ceiling on these, but I don't want to rush it just yet as that's how injuries happen.

Got my PWO Supershake™ and stretched out. No cardio tonight because of the smoke.

Total Lift Time - 50 minutes. (abs/warmup not included)

A littel bit stronger every day. :cool: Hope ya'll are doing great. I'll try to catch up with everyone's journals later this week.

jag

[Hibiscus09]

Glad to see you back in here, slut! :)

Nice workouts! Congrats on the SLDL and Rear Delt Row PBs!

[MarkY]

Welcome back Jag. Those are some kick ass workouts. Nicely done.

[jmc53]

Congrat.s on the PB's
(I noticed and approve of the nickname).

(edit) just thought of very appealing facet of those rack deads - it would be soooo much easier to load and unload the plates than when the bar is sitting on the floor and you have to slightly lift each end one-handed while sliding the plates on and off!

[Original Poster]

Nice WO slutboy. LOL

Congrats on the PB's

[Gunn27]

Stalker! :mad::D

Great workouts there, bud!

[GSCampbell]

Great workouts there, bud!

Agreed - looking good jag.

[justtryn]

Glad to see you posting again, and with some new PB's... even if you are a slut! :D Guess I better ramp things up myself... don't want to fall any further behind you!

[boyscouT]

Reverse Grip Bench - 205 - 3x6 -- Back up to my previous working weight best on these bad boys, finally. Nice! PB's coming next time I do 'em!
I LOVE THESE!! They will be my staple tricep workout for life!


Cross-Bench DB Pullovers - 105 - 3x6 -- Damn near dropped the weight on my face the last couple of reps of the last set. My tri's were screaming afterwards and definitely sore yesterday.
That would have been bad... very bad, haha.

Congrats on your SLDL + Rear Delt PBs jag!

[jaguarr]

<Ron Burgandy Voice>OhmygodmylegsaresosoreIdon'tthinkI'llbeabletowalks traightforaweek!</Ron Burgandy Voice>

Thanks, folks! :D

jag

[jaguarr]

Well, a bit of good news in that the area I live in has FINALLY cleared out almost all of the smoke we've been living in for the past month yesterday afternoon, and it seems to be staying away. We even got a little bit of rain early this morning and are supposedly going to see some more tomorrow. Needless to say, I've been relieved by this, and have been enjoying the fresh air. Here's hoping it keeps up. Had an awesome workout, tonight. I've been really enjoying the push/pull that I've gone back to this week. Here's how it went:


Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 45-60 seconds.

Jump rope - High speed for 45 seconds, rest for 15 seconds. I repeat this over and over for five full minutes. Good light warmup.

Abs - Weighted Murderball Crunches w/25 lb. plate - 3x25 - BRUTAL!!!

3x10 - Shoulder Width Grip Pullups - BW only
3x10 - Hammer Grip Sternum Pullups - BW only

High volume seems to be the key for me right now.

Rack Pull Deads - W/U - 185 3x6/Working Sets - 255 - 3x6 -- Moved up 30 lbs. over last week as I was feeling strong today and my back seemed like it was good to go for a bit heavier weight. I was looking at my journal, and I left off at 275 just before my surgery, even though 315 was my working weight best. Seems I was having some issues with the deads at one point and had backed off the weight. Anyway, this puts me within 20 lbs. of where I left off before I got my sinuses bored out, so this is good!

T-Bar Rows - 3x6 @ 180 - Up 10 lbs.from the last time I did these. 190 is my previous working weight best, so I'm just about back to that. Nice!

Standing DB Curls - 45 lbs. - Very nice form and pump on these, though I will say that the pre-exhaustion from the pullups really notified me of it's presence while I was doing these.

Concentration Curls - 45 lbs. - Up 5 lbs. on these. Great pump!

Superset - 95 lbs
Reverse BB Curls
Forearm Curls

Got my PWO Supershake™ and stretched out. Didn't do any cardio as my lungs are still detoxing from all that forest fire smoke and I didn't want to overtax them. Plus, I was friggin' wiped after all that! :D

Total Lift Time - 60 minutes. (abs/warmup not included)

So, killer workout. I'm ready for a couple days off and then I'll hit it hard next week before I head into a week or so off while Lady Jag and I take a much needed getaway. Hope ya'll had a great day! Tomorrow's Friday! Whooo!

jag

[jmc53]

Well, a bit of good news in that the area I live in has FINALLY cleared out almost all of the smoke jag

That's good news.
What area would that be?

Your references to pre-surgery weights reminded me of a t-shirt I saw yesterday. I thought it would be prefect for guys like me who have many years between their glory lifting days and today, it said:

"THE OLDER I GET THE BETTER I WAS"

[boyscouT]

High volume seems to be the key for me right now.

jag
Same goes for my back too :).

[jmc53]

Hey Jag,
Those reverse grip bench presses - how far apart are your hands on those?
I'm thinking of modifying my routine and might have a play with them.

[pastorgbc]

Nice arm work, Jag. Good job also on the T-bar rows.

I'm glad the high volume on the chins is working for you. I like how you are marryng the increased intensity on the other movements as well. As always your workouts are well-rounded and I always look forward to seeing the little wrinkle you throw in there.

Ray