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

[jaguarr]

Well, folks, I had a great time keeping my journal last year, here in the Over 35 Forum. So, it's time for a new one now that 2006 has rolled around. I look forward to sharing what I'm doing, exchanging ideas, finding inspiration and having some laughs with all of you in 2006. I plan to continue on with the routine I've been using for awhile, now, as it's still doing wonders for me. I'm still doing a clean bulk and working to improve not only my size, but my strength. Here's what it looks like:

Configuration
Mostly, I plan on running a 6x3 configuration with a round of 3x6's thrown in there for a week, once in awhile. I also tend to use some different rep/set ranges on certain lifts where I've found something different to be more effective, such as using more reps and sets on calves for example.

Before Each Workout

Before I start lifting in earnest on each workout, I will be continuing my current warmup routine, which looks like this:

Jumprope
I use the jumprope as a warmup tool, jumping rope at a medium pace for 45 second sets with a 30 second break inbetween those sets for roughly 5 minutes or so. It gets the blood moving and the oxygen flowing.

Abs
4x10 Superset of:
Weighted Crunches and/or Weighted V-Ups
Roman Chairs And/Or Hanging Leg Raises
The Ab Wheel Of Doom

I plan to do the abs routine before every workout, two weeks on and then take a week off from it before going back to it. This is a trick I picked up from Leon and it seems to be helping me on that front.

And now on to the split. All exercises are listed in the order in which they are performed:

Day 1: Chest & Bi's
- Incline DB Press
- Flat DB Press
- Decline Fly
- Weighted Dips (Chest Emphasis)
- Weighted Chinups
- BB Curls
- Incline Hammer Curls


Day 2: Off
Cardio if I get the itch. :D


Day 3: Legs & Shoulders

- BB Squats OR BB Lunges
- Weighted Donkey Calf Raises
- Leg Extensions
- Leg Curls OR SLDL's
- Standing DB Military Press
- Xtra Credit for Left Side Only:
DB Rows
Concentration Curls
- Superset:
Front Lat Raise
Side Lat Raise
Bent Over Side DB Lat Raise OR Bent Over DB Rows


Day 4: Off
Cardio if I wanna.

Day 5: Back & Tri's

- Weighted Pullups:
Shoulder-width GripHammer Grip Sternum Pullup
- Rack Pull Deadlift
- Bent Over, Underhanded BB Rows
- BB Shrugs
- Close Grip BB Bench Press OR Reverse Grip BB Bench Press
- Weighted Dips (Tri's Emphasis)
- Skullcrushers (sometimes with a DB, sometimes with a BB)

Day 6 & 7: Off
Cardio....maybe.... (I really am starting to do more cardio, again. I swear!)

I'll be shooting to keep all my workouts under 60 minutes if possible. First workout (Chest/Bi's day) is tomorrow. I'll post my diet and supplementation information later on, when I have a little more time. I'll also get around to getting some new photo's pulled together as well.

So, there it is. Let the fun begin! I'm looking forward to everyone's insight, humor, inspiration and comraderie in here over the course of this year! As always, questions, comments and suggestions are welcome!

Cheers!
jag

[jmurjr]

It's nice we know your split now. I must guess your off working out already so I expect to see todays workout posted in um "under 60 minutes". lol wlecome back jag

[phikappa]

Go get 'em...Manimal!

[justtryn]

Good to see you've started a new thread... due to popularity of your old thread, I hear they're going to award you a platinum "hit" url, or something like that! :D

I know you discussed the benefits of your 6x3 regimine and your occasional 3x6'ers in your old thread, but for all the newbies on here who are looking for info (welcome one and all from a constant lurker and an occasional poster), would you mind discussing why you go with this config vs. a pyramid, or a constant 8 rep or 10 or 12 or what ever.

Keep up the good work!

M.

[jaguarr]

It's nice we know your split now. I must guess your off working out already so I expect to see todays workout posted in um "under 60 minutes". lol wlecome back jag

Heh! Thanks for the welcome back, man! My split was always mapped out in my old journal. You just had to read through 40 some-odd pages to see it. :D Tomorrow is the day I start hitting the iron pills again, so check back tomorrow, same Bat Time, same Bat Channel to see how it went.


Go get 'em...Manimal!

LMFAO! I'd rep you for that one if the system would let me, bro! That was good! :D


Good to see you've started a new thread... due to popularity of your old thread, I hear they're going to award you a platinum "hit" url, or something like that!

I know you discussed the benefits of your 6x3 regimine and your occasional 3x6'ers in your old thread, but for all the newbies on here who are looking for info (welcome one and all from a constant lurker and an occasional poster), would you mind discussing why you go with this config vs. a pyramid, or a constant 8 rep or 10 or 12 or what ever.

Keep up the good work!

Hey, thanks, man. I think my old thread was popular in the same way that car wrecks and Amtrak "incidents" are popular. You can't help but watch the horror. :D

So, here's the thinking behind 6x3's (and sometimes 6x4's). The theory behind it is that type IIb fibers only have the ability to contract forcefully for about 10 seconds. By only doing 3 reps with heavy weight, you can theoretically target the large type IIb's. So, the idea is that hypertrophy stimulating activity really happens in the first 3-4 reps of a lift, and everything else after that is just gravy. So why not work a routine where every single freakin' rep falls in that category? I do a 30 second stretch on the muscle group I'm working between sets and only take 60-90 second breaks between each set whenever I can (sometimes heavy compounds like squats and deadlifts take me a little longer). And, I mix in a week or two of 3x6's to help prevent my muscles from adapting to my routine and the 6 rep range is also known to help induce hypertrophy as well, so it's certainly not a bad thing to mix into a routine like this by any means. I've shamelessly copped most of this from Leon (ExCompetitor), so maybe he'll swing by and drop some enlightenment on our heads. :)

The $64,000 question, justtryn, is when are we going to see YOUR 2006 workout journal? :D

Happy Hump Day's Eve, everyone!
jag

[Baldsnake]

Oh no here we go again. They are here on my keyboard somewhere....found 'em....PB PB PB PB PB PB PB. OK Jag, I'm ready when you are.

[jtroster]

New Year, New Journal. I look forward to seeing those PBs pile up.

[mom24boys]

waves hiyas :)

[GSCampbell]

Alright alright, I'm watching the thread - sheesh!

GSC

[HoosierHardGain]

Ambitious looking routine jag...good luck!

[justtryn]

The $64,000 question, justtryn, is when are we going to see YOUR 2006 workout journal? :D

Heavy Sigh... I know, I know. I keep a paper log, but simply haven't taken the time to do it online. Lame excuse, I know... but that's all I got! I see what I can do a bit later today.

Right now, I'm winding up a GVT routine... not sure if I like it or not. I had gains in some areas, but not in others. Maybe I'll look at your old thread again and see how your 6x3 and 3x6 route went. I've always had it stuck in my head that that low of reps was more for those who were into power lifting... not sure why I thought that, but it seems to have stuck.

[jaguarr]

Oh no here we go again. They are here on my keyboard somewhere....found 'em....PB PB PB PB PB PB PB. OK Jag, I'm ready when you are.

:D


New Year, New Journal. I look forward to seeing those PBs pile up.

Man...I'm going to have to really kick it into gear and see if I can get those PB's going again! :eek:


waves hiyas

Hi, mom! Good to see ya! :)


Alright alright, I'm watching the thread - sheesh!

Excellent! And I didn't even have to send you any threatening PM's or anything to get you in here! :D


Ambitious looking routine jag...good luck!

Thanks, Hoos! It's the same routine I've been using for a few months, now. The one main thing I've started doing more of, that I forgot to mention, is more slow count negatives. I've found those to be extremely beneficial and very agreeable with this training style.



Heavy Sigh... I know, I know. I keep a paper log, but simply haven't taken the time to do it online. Lame excuse, I know... but that's all I got! I see what I can do a bit later today.

Right now, I'm winding up a GVT routine... not sure if I like it or not. I had gains in some areas, but not in others. Maybe I'll look at your old thread again and see how your 6x3 and 3x6 route went. I've always had it stuck in my head that that low of reps was more for those who were into power lifting... not sure why I thought that, but it seems to have stuck.

Yep. Lame excuse. In fact, consider it rejected and get your journal online, mister! :D

So, when you start looking at some of the German Volume Training approaches and even the Waterbury methods, you can see where they use some of the low rep, heavy weight for increased sets theory. It's sort of the sweet spot between power lifting and bodybuilding, which is great for me since I'm looking to add both strength AND mass. The majority of the mass that I've put on in the last six months started coming when I started using this sort of an approach. I do plan to mix more 3x6's into the routine this time around as I think the muscle confusion it brings to the table has helped induce more hypertrophy as well.


Happy Hump Day, folks! It's a busy day at work, but I'm smiling with the anticipation that I'll be returning to my home gym after work and hammering out a killer chest/bi's routine!

jag

[joed]

Welcome back.

[jaguarr]

Welcome back.

Thanks, Joe! Good to be back at it again! :)

The Workout

It seems like the first workout after 7-10 days off of the lifting is always the most difficult one. I had to really fight my way through it tonight, and could have probably used a nap before I started lifting, but I had a great workout, nonetheless. I really felt like I hit the chest and bi's very hard tonight and I'm sure I'm going to be damn sore in the next couple of days! :eek: Here's how it went tonight, following a preworkout meal of some oatmeal and a protein shake. As usual, Mr. Redbull and the PowerRack were my spotters:

Preface: 30 second stretches between each set. Tried to keep rest time between 30-60 seconds where I could.

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 - 4x10
Weighted Crunch/Weighted V-ups - 35 lbs. plate (alternated between the two)
Ab Wheel
Roman Chairs

Incline DB Press - 90 lbs. (each DB) 6x4 - I bumped the angle on the incline up another notch and boy did I really feel the difference. I don't think I was getting quite enough incline on these before. Good mind-muscle connection.

Flat DB Bench - 100 lbs (each DB) 6x3 - Felt every single one of these tonight. In other words, I paid for the sangria and the martini's I had last week on my trip. :D

Incline DB Flies - 60 lbs. (each DB) 6x4 - Went to a steeper incline on these as well, like the Incline Presses. Also worked on a very slow negative rep and my entire chest was twitching by the time I was done. I feel I'm getting more from these than any other chest exercise at the moment.

Weighted Dips (chest focus) - 75 lbs. on Grizzly Belt 6x4 . Nice finish to the chest workout.

Palms facing my body chin-ups - 6x4 - 25 lbs. on Grizzly Belt. Slow negative reps. I apparently was making interesting noises during these, because my wife popped in and checked on me. LOL! Great pump from these.

Straight BB Curl - 105 lbs. 6x4 --Dropped the weight by ten pounds from the last time I did these to take it easy on my left elbow. It's finally cooperating for the most part, and 115 bothered it just a little bit, so I dropped it down to play it safe. I still got a great workout with slow negative reps and very strict form. I was toast at the end of these.

Incline Hammer Curls- Yanked these out of the routine today. I'd be overtraining if I'd tried to keep them in, after the chin-ups and BB Curls. I may have to rotate these in and out with one of the other bicep exercises, because I'm getting exactly what I need from those previous two lifts at this point.

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 63 minutes. A little longer than the last time I ran this routine, but close enough to 60 minutes for me. Especially on my first day back.

I'm happy with this workout, and I know I'm going to be feeling it in all the right places in the next couple of days. So, we're back at it here in this part of the jungle. Hell, even Lady Jag came home from work and slammed out 30 minutes on the "Epileptical" (I love that she calls it that). I'm glad to see her taking interest in her physical health again. I hope she can stay consistent with it as she makes very serious, fast progress when she puts even a little bit of effort into it. Speaking of Lady Jag, I think I'll go enjoy some time with her. Hope you're all having a great Hump Day! :D

jag

[Original Poster]

Nice one Jag, My Boy !

Any updated pics to show us all what these monster WO's have done for ya. ;)

[GSCampbell]

Great work - as usual :)

[Dia-Tribe]

Just a quick question on your rationale..

I notice your shoulder workout doesn't include any overhead pressing..

Superset:
Front Lat Raise
Side Lat Raise
Bent Over Side DB Lat Raise OR Bent Over DB Rows
Do you have any shoulder impingement problems?... without surgery I'm basically restricted to shoulder level lifts only. Interesting to hear your results with this routine.
Good luck.

[Hibiscus09]

Hiya jag! :)

[joed]

I KNEW either hibby or dbfl would be here with happy faces holding signs! hehe.

Hey man, is lady jag off the cigs now? As I recall she was trying to quit.

[kimsquit]

LMFAO! I'd rep you for that one if the system would let me, bro! That was good! :D

consider him repped :)


Out of curiousity and for the benefit of those who may not know there is a difference, how are you differentiating between chest dips and tricep dips?

:)

ps: I'm really tempted, but I won't ask if you include the bar in your weights :p

[joed]

...ps: I'm really tempted, but I won't ask if you include the bar in your weights :p

(kimsquit, giving jag a late xmas present. No wonder he still has merry christmas as his sig.)

[jaguarr]

Hey Folks!
It's a crazy-ass day here at work! Talk about busy! :eek:


Nice one Jag, My Boy !

Any updated pics to show us all what these monster WO's have done for ya.

Thanks, Pan-Man! No pics at this point in time. It's on my "to do list".


Great work - as usual

Thanks, Hoss. How's the lifting coming along? I'd think you'd be able to do a lot more pullups without that appendix weighing you down. :P Have you verified any connection between the appendix problems and all that Liquid Ass you drank? :D



Just a quick question on your rationale..

I notice your shoulder workout doesn't include any overhead pressing..

Quote:
Superset:
Front Lat Raise
Side Lat Raise
Bent Over Side DB Lat Raise OR Bent Over DB Rows

Do you have any shoulder impingement problems?... without surgery I'm basically restricted to shoulder level lifts only. Interesting to hear your results with this routine.
Good luck.

Actually, just above that superset you quoted from my split are some Standing DB Military Presses, so I've not completely cut out the overhead press movements. I have some slight tendonitis in my left shoulder. I tend to experience more issues with it when I'm NOT working it, though. One thing that has helped quite a bit for me has been Dante's DoggCrapp Broomstick Shoulder Stretch, which coolexec did a nice job of documenting HERE (http://forum.bodybuilding.com/showthread.php?t=669847) the other day. There have been quite a few posts on that and other shoulder stretches in this forum, so do a search. It's helped me a great deal to stretch my shoulders regularly.


Hiya jag!

LOL! Okay, now I'm seriously considering a joed style extended period of promising pictures but not delivering them for quite awhile, just to be a brat! :p



I KNEW either hibby or dbfl would be here with happy faces holding signs! hehe.

Hey man, is lady jag off the cigs now? As I recall she was trying to quit.

I still think I'm going to follow your example and make 'em wait for the pic's. :D Lady Jag is still smoking, unfortunately, but I think she's starting to get serious about wanting to quit...again. We'll see. She's not going to stop until she truly wants to, though, no way around it. I'm just being supportive and understanding for her.


consider him repped

Out of curiousity and for the benefit of those who may not know there is a difference, how are you differentiating between chest dips and tricep dips?

ps: I'm really tempted, but I won't ask if you include the bar in your weights

Thanks for repping the phimeister, Chris. He earned that one! :)

As for the difference between chest and tri dips, it really comes down to the positioning of your body angle and your elbows that will help determine where the focus is at. If you lean forward, keep your head down and flare your elbows out a bit, you'll get more of a chest emphasis. If you keep your body straight (perpendicular to the ground), head up, and elbows closer to your torso, you'll get more of a tricep focus. It takes a little practices, but once you find those proper angles, you'll really feel the difference.

ps: I'm really tempted, but I won't tell you whether I included the bar in my weights or not. :p (Merry Xmas to you too, buddy).

Okay, back to the grind and yet another meeting. Hope everyone's having a great Thursday!

jag

[ChocoChick]

Hi Jag... Sorry I am late to the party... :)

[joed]

You're not late, we've been waiting for you.

[jaguarr]

Welcome, dbflgirl! I think there's still a batch of ON 100% Gold Whey Margaritas behind the bar there, if you're thirsty. :D

The Workout

Felt really strong today, and by the time I'd had some yams and a protein shake for a pre-workout meal and gotten Mr. Red Bull in to spot me, I was ready to hit the weights when the work day was over. Here's how it went:

Ab's Superset - 4x10
Weighted Crunch/Weighted V-ups - 35 lbs. plate (alternated between the two)
Ab Wheel
Roman Chairs

Barbell Lunges – 125 lbs. - 4x10 -- Opted for the lunges tonight for a couple of reasons. The first is that I've been having a little bit of lower back pain and I didn't think carrying uber-heavy weight across my shoulders would be a good idea tonight, and the second is that well...I'm getting better growth out of the lunges lately than I have been the squats. I feel they hit more of the upper leg and glute area than the squats have been at the moment, so I'm trying to maximize my time with them. I think I'll do a round of squats next week if my back is up for it, though. They still have their place in my routine.

Weighted Donkey Calf Raises - 220 lbs. on the Grizzly Belt- 6x10 - :eek:

Leg Extensions – 165 lbs. - 6x3

Lying Leg Curls – 125 lbs. - 6x3

DB Military Press – 55 lbs. on each DB - 6x3 - Did these with a very slow negative and with a 30 second max rest between each set.

Xtra Credit SuperSet For Left Side Only - 3x6
DB Rows @ 65lbs
Concentration Curls @ 30 lbs.

And, my slow game of catch-up continues. :)

Superset w/ 20lb Dumbbells - 6x4
Standing Side Lateral Raises
Standing Double Front Raises
Bent Over Double DB Row/Reverse Fly (alternated between the two on each set)

Did these with a slow negative on every rep. I thought my shoulders were going to explode or burn my tanktop off or something. Yeesh!

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 49 minutes.

After a brutal week at work, this was a very nice way to let off some steam at the end of it. Anyone got one of those Little Rascal scooters I can borrow? I'm going to be crippled tomorrow. Hope everyone had a great Friday and that an awesome weekend is in store for ya'll!

Cheers!
jag

[jmurjr]

Jag, you can't say "Felt really strong today, and by the time I'd had some yams and a protein shake for a pre-workout meal and gotten Mr. Red Bull in to spot me, I was ready to hit the weights when the work day was over."

And not have a PB. I even read the post twice thinking I must have missed it!
j/k

Great Workout. Hope your functioning tomorrow.

[jaguarr]

LMAO! Well, this was my first leg workout in awhile, since this my first week back after the break. Give me some time to ease back into the PB's, man! :D

jag

[Gunn27]

Weighted Donkey Calf Raises - 220 lbs. on the Grizzly Belt- 6x10 - :eek:Serious calf burn, I can almost feel it just reading that. :)

Anyone got one of those Little Rascal scooters I can borrow? I'm going to be crippled tomorrow.If you find one, can I use it next? Great job, bet it feels good to be back form your break? Hope you have a great weekend.

[jaguarr]

Thanks, Gunn! I'm getting back into the swing of it. My chest/bi's workout on Wednesday was murder and I felt that way about it, even though it was a good workout. Yesterday, I was really into it, though. My legs are damn sore today! Yeesh! I did 22 minutes on the "epileptical" before breakfast today in the hopes that it will help flush the muscles out a bit and keep me from getting TOO sore!

It's a beautiful day here in the jungle! I hope the same holds true for you, wherever you are!

Happy Saturday, folks!
jag

[fitnessman]

Looking good in here jag!

[JTrain306]

LMAO! Well, this was my first leg workout in awhile, since this my first week back after the break. Give me some time to ease back into the PB's, man! :D

jag

Unacceptable! As a jaguar, we expect consant PB's from you, regardless of the circumstances. Although you could get away on a technicality and say you had some "new Peanut Butter" today. We never specified anywhere in this thread what "PB" had to stand for ;)

Here we are at page 2 already.... your journal is growing just like you are! I'll be sure to keep an eye out for Post #1000 :D

[GSCampbell]

Yes, I too have grown accustomed to the bitter jealousy of seeing consistent . . . nay constant PB's out of Jag.

What's up?? Are you slipping old man? :D

[jaguarr]

Damn, Davar and GSC...you guys won't let a fella slack for even one minute! Yeesh! :D So, you want PB's, eh? Alright...observe:

The Workout

Preface: 30 second stretches between each set. Tried to keep rests between sets under 90 seconds. Also tried to slow negatives on every rep of every exercise. Not quite as insane as holding the negative for a three count or something, but it definitely will put some "oomph" into a workout!

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 - 4x10
Weighted Crunch/Weighted V-ups - 35 lbs. plate (alternated between the two)
Ab Wheel
Roman Chairs/Hanging Leg raises (alternated between the two)

Pullups -
6x4 - Shoulder Width Grip with 20 lbs. on Grizzly Belt
6x4 - Hammer Grip Sternum Pullups with 20 lbs. on the Grizzy Belt
30 second rests between each set. Added 5 lbs. to the Grizzly Belt for a new PB at this rep/set configuration. That PB was just for Baldy. :D

Note: Slow negatives with weighted pullups are a bitch!

Rack-Pull Deadlift - Warm-Up Set 1- 155x10/ Warm-up Set 2 - 255x8/ - Working Sets - 6x3 @ 310. 60-75 seconds rest between every set, except for the last couple sets, where I needed a full two minutes. Still, added 5 lbs. to my deads tonight for a new PB in my working sets! That PB was for jmurjr!

Yates BB Rows -6x3 @ 150 - Brought my grip in a little close on these today and really felt the difference. Nice! Added another 5 lbs. to 'em, too, for a new PB in my working sets on these! That PB was for Davar! :D

BB Shrugs - 6x4 with 305lb. - Close grip with the weight hanging away from me as much as possible (try this sometime with your shrugs). Added 5 lbs. to these tonight as well. Yep...another new PB in my working sets...just for GSC! :p

Close Grip Bench - 6x3 @ 215 - Slow negatives. Ooof! Feel the burn!

Weighted Dips (Tri's focus) - 75 lbs. on Grizzly Belt + Bodyweight - 6x4 - Nice form on these. Really felt them in the tri's nice and heavy - 30 second rests between sets. Slow negatives once again.

Cross-Bench DB Skullcrushers - 6x3 @ 90 lbs. More slow negatives. My tri's were smoked, along with the rest of me, following these.

Full stretch and cooldown followed by a PWO Supershake(tm).

Total Lift Time - 69 minutes. Not too shabby.

So, killer workout. My legs were still absolutely fried from Friday's workout, too, so I wasn't quite sure how they'd react to the deadlifts, but they were up for it! I forgot to mention that I had some oatmeal and a protein shake for a pre-workout meal, not to mention that Mr. Redbull was my spotter as usual. Good pre-workout nutrition is just as, if not more, important than postworkout nutrition in my book. I attribute those PB's to that, actually. At any rate, to quote Dave Chappel, "I'm back, bitches!". :D

So, Davar and GSC, call and raise. Your turn to post some new PB's. :D

Well, time to chill a bit. Tomorrow it's back to the grind. Hope everyone had an awesome weekend!

Cheers,
jag

[GSCampbell]

So, Davar and GSC, call and raise. Your turn to post some new PB's. :D

Looking over my journal for tomorrow it doesn't look like I'm in line for any PB's - still getting my legs under me a bit from the down time. Gimme another week or two to get up to full speed.

Great work as usual Jag - very nice.

GSC

[jmurjr]

hey that PB for me was cruel ya know your talking to a guy with a lower back issue right now ;). Glad you got in such a workout. I'll return the PB tomorrow but it will have to be a chest exercise.

[Hibiscus09]

Very nice workout! :)

Have a great week!

[jtroster]

Nice PBs Jag. Have a great week.

[ms_mac]

I can't beleive you did all that in 69 minutes!! Took me almost that long just to read it!

Great job, Jag!

[kimsquit]

Way to go, Jag!

Only one set of shrugs?


:)

[HoosierHardGain]

You're kicking major butt Jag...I'm jealous!

[Gunn27]

Note: Slow negatives with weighted pullups are a bitch!Great job on the PB's Jag, that's some great progress you've got going. I know what you mean on those slow neg pull ups, I've been running those for several weeks now and they are great. I also added another twist, stopping at the halfway down point and go back up again, then lower all the way. I found this great way of working those upper back muscles and honing in on the mind-muscle thing. I've been reading a lot about that, and where pull ups are concerned it makes a real difference when you can zone in on the back muscles and get them to do the lifting instead of just pulling with the arms. It took me a long time to master this, and it has made a world of difference for me.

Hope you have a sane week at work. :)

[jaguarr]

Looking over my journal for tomorrow it doesn't look like I'm in line for any PB's - still getting my legs under me a bit from the down time. Gimme another week or two to get up to full speed.

Great work as usual Jag - very nice.

GSC

Well, I'll let ya slide this week since you're just getting back into it after the downtime due to your surgery, but I expect some new PB's next week, mister! :mad:


hey that PB for me was cruel ya know your talking to a guy with a lower back issue right now . Glad you got in such a workout. I'll return the PB tomorrow but it will have to be a chest exercise.

Hey, that PB was meant to INSPIRE you since you've got that lower back issue! We're always here to inspire, man. Now gimme a PB! :D


Very nice workout!

Have a great week!

Thanks, Hibby! Have a great week yourself! You've only got a couple of weeks to prepare yourself for a devastating SuperBowl loss for the Steelers! :D


Nice PBs Jag. Have a great week.

Thanks, Joel. I see you're cranking away in your journal, too. Keep it up!


I can't beleive you did all that in 69 minutes!! Took me almost that long just to read it!

Great job, Jag!

Thanks, Mac! I think the extra weight I added on so many of those lifts added a bit of time to my workout, but nothing too outrageous. The slow negatives also take a little bit of extra time as well, but they're well worth it.


Way to go, Jag!

Only one set of shrugs?


I did six sets of fouron the shrugs? :confused: But, thanks, man. I'm starting to feel stronger again, following the week off I took. My body is feeling well rested and I'm recovering nicely, even while fighting some pretty harsh DOMS from this week's round of workouts!


You're kicking major butt Jag...I'm jealous!

Thanks, Hoos! What's interesting is that I always seem to be competing with myself on these workouts, trying to do a little bit better than the last workout. I hope that I'm able to give people a boost for their own workouts when I post good workouts of my own. I know I get a big boost from so many of you folks and the results you all post. And, I know for damn sure if I slack off even a little bit I'm going to hear about it, too! Hehe! This board is awesome for folks like myself who work out at home and by themselves for getting some of the encouragement and comraderie that folks who work out at a gym get. That's one of the many reasons I keep my journal here.


Great job on the PB's Jag, that's some great progress you've got going. I know what you mean on those slow neg pull ups, I've been running those for several weeks now and they are great. I also added another twist, stopping at the halfway down point and go back up again, then lower all the way. I found this great way of working those upper back muscles and honing in on the mind-muscle thing. I've been reading a lot about that, and where pull ups are concerned it makes a real difference when you can zone in on the back muscles and get them to do the lifting instead of just pulling with the arms. It took me a long time to master this, and it has made a world of difference for me.

Hope you have a sane week at work.

Interesting, Gunn. I've done that same approach of the 3/4 rep on other lifts in the past, but never on the pullups. I might have to give that a try. Sounds like something to do without the extra weight, though, at least at first. I'm getting some great mind-muscle connection, and that's really what it takes to grow, especially with the back muscles. I'll give that a try next back routine and let you know how it goes.

Work is sane this week, so far. I hope it holds up that way the rest of the week. I'm feeling pretty good today. My back is sore in the right spots, but not overly so, including the lower back. The tri's are hammered, too. But, I'm not feeling run down as I sometimes do the day after a heavy workout. I attribute that to the time off and being well rested as well as a couple of new things I'm trying to address some of the low test issues I've been fighting with that I do feel are working. I'll post more later about what I'm doing, but I just started something new and I can already feel that it's working. So, once I know more about how it's working for me, I'll share what I'm up to. :)

Happy Monday, folks!
jag

[jmurjr]

Ok jag challenge time, Just saw em in that new REPS magazine. How many one arm chins can you do? Figure if anyone you and your grizzly training's got ya there.

[jaguarr]

Ok jag challenge time, Just saw em in that new REPS magazine. How many one arm chins can you do? Figure if anyone you and your grizzly training's got ya there.


Hmmm....dunno. Never tried. I've tried them before out of curiosity, and to be honest, that particular movement and the mechanics of it have always felt like an invitation to shoulder and possibly even rotator cuff issues. Add the "Vanity Lift" factor to the equation and it just sounds like something that would present a high risk of injury and could wind up being a roadblock in training as a result. Anyone have any experience with one armed chins that could comment?

jag

[fitnessman]

Hmmm....dunno. Never tried. I've tried them before out of curiosity, and to be honest, that particular movement and the mechanics of it have always felt like an invitation to shoulder and possibly even rotator cuff issues. Add the "Vanity Lift" factor to the equation and it just sounds like something that would present a high risk of injury and could wind up being a roadblock in training as a result. Anyone have any experience with one armed chins that could comment?

jag

Not Me! I can hear my Bicep tendon snaping :eek:

[Gunn27]

I have tried it a few times, I can do one rep with my right arm, barely getting my chin to touch my fist but I can only get just over half way up with my left. There is a lot of discomfort involved, an injury waiting to happen.

[joed]

... Anyone have any experience with one armed chins that could comment? jag

I probably shouldn't say anything, but...
One of our esteemed mods, who shall remain nameless, in a post mentioned a pub across the street from the Arnold. Word on the street is if you get in there anytime near 'last call', there are a few guys doing the 1-armed chins, but they're on the floor with one arm above their heads trying to lift themselves up.

[fitnessman]

I probably shouldn't say anything, but...
One of our esteemed mods, who shall remain nameless, in a post mentioned a pub across the street from the Arnold. Word on the street is if you get in there anytime near 'last call', there are a few guys doing the 1-armed chins, but they're on the floor with one arm above their heads trying to lift themselves up.

OMG! Where you there?


:D

[jaguarr]

LMAO, Joe! :D So, apparently I'm not the only one who thinks those one-armed chins are something to avoid, eh? GMTA...

jag

[kimsquit]

Hmmm....dunno. Never tried. I've tried them before out of curiosity, and to be honest, that particular movement and the mechanics of it have always felt like an invitation to shoulder and possibly even rotator cuff issues. Add the "Vanity Lift" factor to the equation and it just sounds like something that would present a high risk of injury and could wind up being a roadblock in training as a result. Anyone have any experience with one armed chins that could comment?

I leave the one-armed chinups (and pushups) to the teenagers

:)

[kimsquit]

Unacceptable! As a jaguar, we expect constant PB's from you, regardless of the circumstances. Although you could get away on a technicality and say you had some "new Peanut Butter" today. We never specified anywhere in this thread what "PB" had to stand for

I still think there should be an iit between the Pee and the Bee...

:p

[jaguarr]

Hey, jmurjr, can you share the link to this new online magazine you're talking about? I have to wonder how good their advice is if they're enticing their readers to do potentially detrimental things like see how many one-arm chinups they can do, and would like to check it out for myself. :)

jag

[vanessa40]

Wow...great job on the jumping rope..i'd kill myself.. :)

Vanessa

[jaguarr]

I think you'd do just fine with the jumprope, Vanessa. Especially with those shoes you've got that are rated for 300 miles. :D

Felt pretty good today and decided that I wanted to get back to a Tuesday, Thursday, Saturday timeframe on my split so I decided to hit my routine a day early to accomplish that. I also decided to run some 3x6's this week instead of the 6x3's I've been doing for quite awhile, now. I have to say, I really liked the difference, but more about that later. Here's how the workout went:

Preface: Only stretched at the end of all the sets in any given exercise, instead of at the end of each set this time around, just for a change. I kept the rest times between 60-90 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 - 4x10
Weighted Crunch/Weighted V-ups - 35 lbs. plate (alternated between the two)
Ab Wheel
Roman Chairs/Hanging Leg Raies (alternated between the two)

Incline DB Press - 90 lbs. (each DB) 3x6 - Kept the steeper angle of these from last week. Got an excellent mind-muscle response on these tonight with the extra couple of reps in each set.

Flat DB Bench - 100 lbs (each DB) 3x6 (5+1 on last set) - Again, the extra couple of reps really made me feel like my pecs were about ready to pop off my chest tonight.

Incline DB Flies - 60 lbs. (each DB) 4x6 - Worked on a very slow negative rep and my entire chest was twitching by the time I was done.

Weighted Dips (chest focus) - 75 lbs. on Grizzly Belt 3x6. As a bonus I ran a set of 20 dips without any additional weight afterwards. Burrrrnnnn! Nice finish to the chest workout.

Palms facing my body chin-ups - 4x6 - 25 lbs. on Grizzly Belt. Slow negative reps. GREAT pump from these tonight.

Straight BB Curl - 110 lbs. 3x6 --Brought the weight back up to 110 with slow negative reps and very strict form. I was toast at the end of these and my bi's were fried. I'd intended to do four sets but it was completely unnecessary.

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

So, I have to say that I was really, really happy with the workout I got tonight. I felt like I really worked each muscle group more than adequately and got an absolutely awesome pump from the routine. I've been running the 6x3's for quite awhile, so I think I may have been slowly adapting to them and not fully realizing it. So, I'm going to run the 3x6's the rest of this week and next week and then see where I am at. My intention is to get to 2 weeks of 3x6's followed by 2 weeks of 6x3's and back and forth like that. I think my muscles needed a bit of a shock away from the 6x3 routine and they got it tonight without a doubt. So, that's what I'm gonna do! :)

Hope everyone's having a great Hump Day's Eve! :D
jag

[GSCampbell]

That's nice work Jag.

Where would you say you have the angle on the inclines? (Bear in mind that I am geometrically challenged) I just upped the angle on mine and wanted to compare notes.

Let me know.

GSC

[jaguarr]

That's nice work Jag.

Where would you say you have the angle on the inclines? (Bear in mind that I am geometrically challenged) I just upped the angle on mine and wanted to compare notes.

Let me know.

GSC

I've currently got it at a 45-50 degree angle for incline work. Somewhere in that neighborhood, anyway. Man can I feel it in the upper chest at that angle, too! :eek:

jag

[jmurjr]

Nice workout jag, surprised your able to have the incline so high at that height my shoulders get way to involved.

I'm so glad you got me started on them damn chins. I love em. Also the magazine I was refering to is in print and caled REPS with the one arm pulls. The mag I downloaded was from the home page here and had some real good eye candy.

[jaguarr]

Nice workout jag, surprised your able to have the incline so high at that height my shoulders get way to involved.

I'm so glad you got me started on them damn chins. I love em. Also the magazine I was refering to is in print and caled REPS with the one arm pulls. The mag I downloaded was from the home page here and had some real good eye candy.


Thanks, man. I have to make a real conscious effort to utilize my pecs to stabilize the weight at that level of incline, but man does it hammer the upper chest! Two armed chin-ups gooooood.....one-armed chin-ups baaaaaaad! Eye candy goooooooood! :D

jag

[GSCampbell]

The mag I downloaded was from the home page here and had some real good eye candy.

You ain't kidding on that! Eye candy galore :D

[jtroster]

If your body got used to 6x3 it will quickly adapt to 3x6. Why not try a week or two of 3x15? That really shook up my complacent body.

[Hibiscus09]

You've only got a couple of weeks to prepare yourself for a devastating SuperBowl loss for the Steelers! :D

:eek: :D

Not going to happen, princess. :)

Happy Wednesday!!

[vanessa40]

You men and your eye candy...lol..i like your Ab work..i might have to try that..:)

Vanessa

[kimsquit]

I've currently got it at a 45-50 degree angle for incline work. Somewhere in that neighborhood, anyway. Man can I feel it in the upper chest at that angle, too!

I do my DB incline presses at 45-degrees as well.

When bringing the weights down to the "rest" position (for lack of a better term) I keep my upper arms & elbows slightly forward of my pecs rather than perpendicular. The DBs are held so that my palms are facing each other.

When completing the upward movement I rotate the DBs at the same time, so that the upper position ends with my palms facing towards my head.

The combination of lower movement positioning and the "twist" during the press & lowering seems to add an extra zap to the pecs.

:)

[joed]

Hey Chris, wondering if you have any issues with your elbows doing this movement?

[kimsquit]

Hi Joe,

Actually I don't find it hard on the elbows at all. It was recommended to me as a way to work the chest despite my rotator cuff/AC joint injury and I've found it to be quite easy on all my arm joints.

I probably didn't do a very good job of describing the movement. I could take some photos of the exercise and post 'em if people were interested.


:)

[joed]

Yeah, I've had rot. cuff probs in the past which is why I asked. Your description is clear enough for me.

[GREENFEATHER]

Steelers lose? I DON'T THINK SO !!!
ROB, who's STILL not watching American football!!

[jmurjr]

Been a couple pages without you getting beat up for pics. So I guess I'll say sure would be nice to see some. Well maybe i'm just a little picture happy (my journal), and will be real pic happy once i whip my ass into shape.

[jaguarr]

If your body got used to 6x3 it will quickly adapt to 3x6. Why not try a week or two of 3x15? That really shook up my complacent body.

Yep, which is why I plan to switch between the two more frequently than I have been. I also have 5x5's and even 4x10's with some reduced weight to fall back on as well. I think it's just going to take keeping things changing a bit every week or two so that my body is always guessing.


Not going to happen, princess.

Happy Wednesday!!

You just keep telling yourself that, Hib. :)



I do my DB incline presses at 45-degrees as well.

When bringing the weights down to the "rest" position (for lack of a better term) I keep my upper arms & elbows slightly forward of my pecs rather than perpendicular. The DBs are held so that my palms are facing each other.

When completing the upward movement I rotate the DBs at the same time, so that the upper position ends with my palms facing towards my head.

The combination of lower movement positioning and the "twist" during the press & lowering seems to add an extra zap to the pecs.



Interesting. So, you wind up with a reverse grip at the top of the movement? Have you had to back the weight off on your incline presses in order to do this movement? So, a hammer grip when you've got the DB's at the bottom of the movement against the chest and then a reverse grip at the top of the movement. I might have to give this a try. Do I understand what you're doing with these correctly?


Steelers lose? I DON'T THINK SO !!!
ROB, who's STILL not watching American football!!

To tell the truth, I think it's going to be a really good game. It really could go either way.


Been a couple pages without you getting beat up for pics. So I guess I'll say sure would be nice to see some. Well maybe i'm just a little picture happy (my journal), and will be real pic happy once i whip my ass into shape.

Yeah, yeah, yeah. I'll get around to it one of these days. :D

Had to get up early for an early morning teleconference. Hopefully I'll be able to knock off a little early today and get my legs and shoulder workout done and then be able to spend some quality time with Lady Jag this evening. It's been a very busy week for the both of us and we haven't has as much time together as we'd like, so we'll be working on that.

Hang in there, folks! Tomorrow is Friday, finally!
jag

[kimsquit]

Interesting. So, you wind up with a reverse grip at the top of the movement? Have you had to back the weight off on your incline presses in order to do this movement? So, a hammer grip when you've got the DB's at the bottom of the movement against the chest and then a reverse grip at the top of the movement. I might have to give this a try. Do I understand what you're doing with these correctly?

Yep, that's the position & movement.

I'd advise going light at first to get the feel for the movement, as it takes a bit of practice to fight the tendency to simply do hammer presses and then turn your forearms once you're at the top. The benefit really comes from twisting during the up and down.

I find that most presses that involve a rotational movement require a bit of a drop in the weight used. I think it's because the extra movement requires more energy...then again, maybe I'm just not strong enough *lol*

Let me know what you think of them if you try 'em out.

:)

[jaguarr]

Man....I was freakin' wiped OUT tonight. I got up at 6:30am for a 7am meeting and then worked 10.5 hours straight, even eating lunch while working. Brutal day. I was fried when I managed to get the hell away from my workaholic coworkers. I think my corneas had radiation burns from staring at the screen all day. :eek: I wound up taking a 20 minute cat nap before my workout and even that, coupled with a Red Bull didn't do much to get me cranked up. But, despite all that, I still managed to get my workout in. It wasn't anything spectacular. It was just supermegaultraokay. Still felt like I worked things well enough and I feel a little better for the effort. I think I'm gonna sleep damn nicely tonight. Here's how it went:

Jump Rope - 45 seconds on, 15 seconds rest. Did this circuit just a couple of times before I decided I better save my energy for the workout tonight.

Ab's Superset - 3x10
Weighted Crunch/Weighted V-ups - 35 lbs. plate (alternated between the two)
Ab Wheel
Roman Chairs

Dropped one set out and only did three rounds of this tonight.

Barbell Squats – W/U 1 - 155 lbs.x10; W/U 2 - 275x10 - Working Sets 370 @ 4x6-- Moved back to the squats again this week, which made no friggin' sense since I was tired before I even started. Still, managed to get through it and even went back to my current best working weight even though I've been doing lunges for the last 3 weeks. Form was mediocre to crap in the last couple of sets, but I did the damn things!

BB Calf Raises - 220 lbs., did 'em in my power cage- 3x20 -

Leg Extensions – 165 lbs. - 3x6

Lying Leg Curls – 120 lbs. - 3x6

DB Military Press – 55 lbs. on each DB - 3x6 - No slow negatives on these tonight. I just did them and that was good enough. :)

Xtra Credit SuperSet For Left Side Only -
None. Pulled this out of the routine tonight.


Superset w/ 20lb Dumbbells - 3x6
Standing Side Lateral Raises
Standing Double Front Raises
Bent Over Double DB Row/Reverse Fly (alternated between the two on each set)


Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 55 minutes.

Basically, I kind of wandered through this workout tonight. Just took my time and didn't rush. My brain was mush after that workday and my body wasn't too far behind. It wasn't a BAD workout by any means, but it certainly wasn't up to my usual standards, either.

Time to chill with the Missus. I be toast!

Have a great one, folks!
jag

[jtroster]

Kudos to you just for doing a workout after a day like that.

Remember, relax - its only ones and zeros.

[jmurjr]

"Time to chill with the Missus. I be toast!"

Hmm no cardio update even today... that leg work must have wiped you out or maybe hmm the chill went real well ;)

[jaguarr]

Answering Reader Mail


Kudos to you just for doing a workout after a day like that.

Remember, relax - its only ones and zeros.

It's been a helluva few weeks at work, no doubt about it. Probably not going to let up for awhile. It's been a little bit stressful, but mostly it's just long days working on a backlog of tedious stuff. Time consuming, and it cuts into the rest of my life, which I'm not real fond of. And, the long hours do tend to sap your energy, so some of my workouts I've really had to push myself on, lately. No way I'm going to let it take me out of the game, though. :cool:



"Time to chill with the Missus. I be toast!"

Hmm no cardio update even today... that leg work must have wiped you out or maybe hmm the chill went real well

Hey...when I chill, I chill. :D


The Workout

Woke up with a hell of a sinus headache this morning. Some Green Tea, saline nasal spray and taking it easy this morning helped quite a bit. Once I got things moving a bit with the help of a Red Bull and a good breakfast and then a pre-workout meal, I was somewhat ready to go by this afternoon. So, I hit my back/tri's routine. I made a few tweaks to this routine today, and I really liked the changes. A lot. I'll note what's new, for those of you playing the home version of this game:


Preface: 30 second stretches between each set. Tried to keep rests between sets under 90 seconds. Also tried to slow negatives on every rep of most exercises.

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
Weighted Crunch w/35 lbs.- 3x10
Hanging Leg Raises 3x30

So, I picked up some Ab Straps (http://www.bodybuilding.com/store/gl/ab.html) yesterday for a dual purpose. The first was to help me with my hanging leg raises, since just hanging from my pullup bar when doing these seems to strain the tendon of my left inner elbow and makes it difficult to hold position long enough to really crank out as many as I need to. Did some of those hanging leg raises with a twist to each side. Have to say, I really love this movement for working the abs!


Lat Superset
3x6 - Shoulder Width Grip Pullups with 25 lbs. on Grizzly Belt
3x6 - Hammer Grip Sternum Pullups with 25 lbs. on the Grizzy Belt
3x6 - Lat Flies w/ bodyweight

So, for those of you wondering what in the hell Lat Flies are, I use sort of a combination of A-Trainer's Lat Shrugs/Flies (http://forum.bodybuilding.com/showthread.php?t=512565&highlight=reference) which use the Ab Straps and DiamondDelts' Lat Shrugs/Flies (http://forum.bodybuilding.com/showthread.php?t=588364) which he does on a dip stand. I hang the ab straps from my pullup bars and use the same basic hand positiong as DiamonDelts to do these. It takes a little while to figure out the proper form for these, but holy CRAP do they really isolate the lats! So, I upped the weight I was using on the pullups another 5 lbs. and cut back the sets and added a 3x6 round of Lat Flies. My lats are absolutely fried, following this! Especially with some slow negatives thrown in for fun! It will take me awhile to get used to the Lat Flies before I can add weight. They hit the lats from a completely different angle than the pullups. I tried these awhile back on my dip bars and didn't really care for it, mostly due to the angle of my dip bars, so I decided to give this route with the ab straps a try, and boy am I glad I did! So, if you haven't seen these before, there's something new for you to try. :)


Good Mornings - Warm-Up Set 1- 65x10/ Warm-up Set 2 - 75x10/ - Working Sets - 3x6 @ 85. So, I decided to start working these bad boys into the mix every other back day in place of the deadlifts. I wanted to give my body a break from the deadlifts every other week as they can sometimes leave me pretty torn up for awhile, yet still work the lower back, so this was what I came up with. It took me a little time to get the form, right, but I really liked what I felt with these today.

Yates BB Rows -3x6 @ 150 - Kept the extra weight I added last week.

BB Shrugs - 4x6 with 305lb. - Close grip with the weight hanging away from me as much as possible (try this sometime with your shrugs). Kept the weight I added last week.

Reverse Grip Bench - 1x6 @ 145; 2x6 #155 - Slow negatives. Ooof! Feel the burn! Started where I left off last on these and found it wasn't nearly enough, so up another 10 lbs. on these bad boys today for a NEW PB!

Weighted Dips (Tri's focus) - 75 lbs. on Grizzly Belt + Bodyweight - 4x6 - Nice form on these. Really felt them in the tri's nice and heavy - 30 second rests between sets. Slow negatives once again.

Cross-Bench DB Pullovers (tri focused) - 3x6 @ 90 lbs. More slow negatives, aaaannnnnd I'm spent (to quote Austin Powers).

Full stretch and cooldown followed by a PWO Supershake(tm).

Total Lift Time - 66 minutes. Not bad.

So, not a bad little workout at all, despite the headache going in. Still have it a bit, so I think I'll be slamming some Tylenol with the rest of my PWO shake. Going out to dinner with some friends tonight and to see "The Matador" with Pierce Brosnan. Looks like a fun movie.

Hope your Saturday is treating you right!
jag

[GSCampbell]

Haven't stopped by in a couple of days Jag - sorry. The workouts look good. Even the ones that feel like garbage and we just push through count.

Keep up the good work.

GSC

[Baldsnake]

Took a while but finally understood those lat thingys. KamaSutra meets bodybuilding. Zowie....looks tough. Sure glad I'm way too old for all this.

[jaguarr]

Haven't stopped by in a couple of days Jag - sorry. The workouts look good. Even the ones that feel like garbage and we just push through count.

Keep up the good work.

GSC

Hey thanks, man. Hitting the workouts even when we really don't feel like it in the least is where the rubber hits the road, IMHO. Consistency counts for a lot, and I usually feel better for it when I make myself workout on down-cycle days. I've gotten pretty good at being able to tell when my body just needs a break and when it's just feeling sluggish and needs to get the blood moving.


Took a while but finally understood those lat thingys. KamaSutra meets bodybuilding. Zowie....looks tough. Sure glad I'm way too old for all this.

LMAO! Yeah, they are tough, actually. My entire back and my lats are sore as **** the last couple of days after doing those things. They really isolate the lats and the supporting back muscles, no doubt! And you too old for all this? I can't believe the guy that runs around the gym with a weighted sled chained to him just wrote that! :D

I spent all day yesterday holding the couch down so that it wouldn't try to escape. It was just a lazy, rainy day here in the jungle and I enjoyed some downtime watching bad TV and playing Destroy All Humans (http://www.destroyallhumansgame.com/globe.php) on the Playstation 2. It's been a LONG while since I had a day of being completely worthless and I enjoyed it immensely.

The back is still good and sore from Saturday's workout. The Good Mornings worked my lower back nicely and it's slightly tender but the real surprise was how friggin' sore it made my hammies! Wow! I've been walking a bit funny the last couple of days. We had a nice dinner with some friends Saturday night (I had a nicely prepared fillet of salmon in a lemongrass glaze with some broccoli and mashed potatoes) and then went and saw The Matador (http://www.miramax.com/matador/) with Pierce Brosnan and Greg Kinnear. Funny movie. Brosnan is unhinged in it.


Supplementation

So, I've been promising to map out my supplementation for those who are interested, and I've finally found some time to do that. Let me first say that I view supplements as just that...supplementation to an already good diet. They aren't meant to replace my diet but rather, compliment it. I only bring this up because I think a lot of people make the mistake of relying on supplements first and diet second (says the guy who's about to list a bunch of crap he takes every day). So, with that said, away we go:

Optimum Nutrition Opti-Men Daily Multivitamin (http://www.bodybuilding.com/store/opt/men.html)- 1 tab morning, 1 tab evening. The most important supplement I take.

Emergen-C Vitamin C Supplement (http://www.mothernature.com/shop/detail.cfm/sku/40088/S/99616)- Once in the morning, once in the evening. I like it's fast absorption properties.

Schiff Glucosamine 500mg Plus MSM 500mg - 2 tabs morning, 2 tabs evening. I saw little difference between 3 tabs and 2, so I cut back to 2. Can still feel the difference in my aches and pains if I'm off this stuff for a week or so, though.

Optimum Nutrition 100% Whey Gold Standard (http://www.bodybuilding.com/store/opt/whey.html)- Usually 2 shakes per day, 3 on workout days. I used to use Isopure Whey Isolate, but found this stuff much easier on my stomach and my dairy allergies.

Optimum Nutrition Pro Complex PM (http://www.bodybuilding.com/store/opt/pm.html) - Casien protein blend mix. I drink a shake from this stuff before bed. I only added this a couple of weeks ago. Now that I'm on Nexium twice a day, I can get away with doing this and not wake up in the middle of the night with my throat on fire from reflux.

Optimum Nutrition L-Glutamine (http://www.bodybuilding.com/store/opt/glutamine.html)- I usually throw a teaspoon of this into my whey shakes (which already have 5 G's of Glutamine, so that brings it up to about 10 G's per shake). Again, I feel the difference in my recovery time without it and my immune system stays boosted very nicely with the stuff. I know some folks think it's useless, but it works for me.

Kirkland Natural Fish Oil Concentrate (capsules) – Each cap 1000mg. 4 caps morning & 4 caps evening.

Optimum Nutrition ZMA (http://www.bodybuilding.com/store/opt/zma.html)- 3 caps in the evenings before bed. This stuff has greatly increased my sleep quality and I believe it has helped me with my low testosterone issues.

NOW Dessicated Liver Tabs (http://www.bodybuilding.com/store/now/liver.html)– 9 tabs per day (3 tabs with each major meal). These have done a great deal for my energy levels. I cycle off them for a few days every 3-4 weeks just to flush any excess Vitamin A out of my system that might accumulate from them.

Controlled Labs Green Bulge Creatine Supplement (http://www.bodybuilding.com/store/clabs/green.html)- 5 caps on workout days (an hour before lifting) and 3 caps on non-lift days. This is the only creatine product I've ever responded to.

NOW Arginine (http://www.bodybuilding.com/store/now/la.html)- 1000mg - 1 tab 2x per day. I decided to give this stuff a try out of curiosity after hearing some folks talk about how much they liked it for vascularity. Jury's still out and I'm not convinced it's done a damn thing for me. I use it in conjunction with two caps of NOW Orithinine (http://www.bodybuilding.com/store/now/lor.html) 500mg caps in the evenings based on other people's reviews and by itself mid-morning. I probably won't refill once this supply runs out if I don't see something after this cycle.

Lemmon's Oil EFA Supplement (http://www.lemmonsoil.com) - Two tablespoons per day.

Water - Yep, I consider water a supplement in some ways. With all the protein and other things we ingest for our sport, the kidneys need a lot of water to process everything. More than the average diet calls for, which is why I view it not just as an essential part of my diet, but as a supplement, too. I drink 1-1.5 gallons of water per day. It took my bladder awhile to get used to that volume, but now I'm at a point where I don't have to get up to go to the restroom every 10 minutes. :D

Okay, now for the VERY new stuff. As some of you know, I've had moderate success in raising my low testosterone levels through diet and using Tribosten (http://www.bodybuilding.com/store/thermo/trib.html) tribulus supplmentation, ZMA and an EFA oil. I'm hellbound and determined to address this without HRT since I'm only 36 years old and don't want to be on that stuff for the rest of my life. I'd rather see what I can do to get my body to do what it's supposed to, first, before letting a pharmaceutical completely take over my testosterone producing functions. So, I decided that I was ready to take things to the next level following this moderate success that I have had. So, for the past week, I have been using these two things:

Get Diesel's Diesel Test (http://www.bodybuilding.com/store/get/test.html)- I take 2 in the morning, 2 in the afternoon and 1 in the evening for 6 days and then take a day off

DHEA - 25mg - I take 1 of these every other day with my afternoon Diesel Test

So, I've been on this stuff for a week now. the DHEA I started feeling kick in the very first day I took it. That stuff gives me this awesome mental sharpness and clarity that lasts for a couple of days (and I was rather sceptical about DHEA when I first started reading about it). The Diesel Test I felt starting to kick in on Wednesday or so (I started taking it on Saturday, January 21st). I have to say that I'm really feeling the difference. My energy levels and attitude are up as are my attitude, the libido has been through the roof, and I've seen a lot of leaning out of my mass this past week. I was carrying quite a bit of bloat and belly fat as a result of my screwy test levels, despite my tendency to go pretty easy on the carbs. It had gotten better on the trib and other things I was doing, but this week has been remarkable in how much I have leaned out. My wife noticed it big time as well. My strength seems to be holding and I'll be seeing what happens there over the course of the next few weeks. My thanks to Chuck Diesel for his patience and help over the course of several PM's as I asked him a some questions and got some clarity on how to best move forward with this. I'll keep folks updated on my progress with this stuff as I go.

So, that's the supplementation for me. I'll try and get my diet outlined when I get a little time. I've been on a somewhat clean bulk for quite awhile, now, which I have felt has been a very good approach for me. It takes more time to add considerable mass doing it this way, but I think it's more sustainable and healthy for me in the long run. If anyone has any questions, I'll be happy to answer them as best I can.

Hope ya'll are having a great Monday!
jag

[someday]

isn't it nice having a lazy crazy day! glad you enjoyed yourself!

[ms_mac]

Wow, thats quite a list of supps. Right up there with Baldsnake's list. Someone once told me that if you want a million dollar body, then ya gotta spend 2 million to get it. I didnt know at the time that he was serious!

[jaguarr]

Wow! Kick ass workout tonight! Funny part is, I was out of Red Bull and didn't feel like making any tea or anything, so I went without a caffeine boost tonight after working a 9.5 hour day. And it rocked!

Preface: 30 second stretch after every set. I kept the rest times between 60-90 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 - NONE
I give my abs every third week off, and this is the week!

Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 55 lbs. (each DB) 3x6 - Kept my 45 degree angle on the bench and gave Chris's newfangled incline presses a try! Holy CRAP do these really isolate the pecs! I'm keeping these in the rotation, permanently. I tried 60 lbs. to start with and it was just a tad too much with that particular grip, so I backed it off a bit. My chest is going to be good and sore from these tomorrow. Thanks for sharing 'em, Chris! I love 'em!

Flat DB Bench - 100 lbs (each DB) 1x6; 105 lbs (each DB) 2x6 - Ran the first set at 100 lbs like I have been for a little while and found it went up really easy. So, I slapped some more weight on each DB and went for **** and was able to crank out two full sets of six. I definitely could have done all three sets at this weight. But, the good news is that I've broken my plateau on these with a NEW PB!!!!!!!!

Decline DB Flies - 65 lbs. (each DB) 3x6 - Worked the decline back into the mix tonight and added another 5 lbs. for a new PB in my working sets on decline as well! I really like the way the declines hit my entire chest much more than incline flies, to be honest.

Weighted Dips (chest focus) - 75 lbs. on Grizzly Belt 3x6. Just like last week, I ran a set of 20 dips without any additional weight afterwards. Burrrrnnnn! Nice finish to the chest workout.

Palms facing my body chin-ups - 4x6 - 25 lbs. on Grizzly Belt. Slow negative reps. GREAT pump from these tonight.

Straight BB Curl - 110 lbs. 3x6 --Brought the weight back up to 110 with slow negative reps and very strict form. I was toast at the end of these and my bi's were fried. I'd intended to do four sets but it was completely unnecessary. After all that, then I ran a set of close-grip, overhand curls with just the Oly bar until I damn near dropped it on my feet from near failure.

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

A killer workout, ladies and gentlemen! Gotta love it when they come like that! I'll hit legs and shoulders on Wednesday and then back/tri's will have to wait until Saturday, as Thursday is Lady Jag's birthday and we got some celebrating to do on Thursday and Friday. :D

Happy Monday, gang!
jag

[Gunn27]

Outstanding workout jag. Now you got me thinking I want to try the rev grip db presses. Looking at that supplement list you posted I'm not sure if I should place my order as usual in the bb.com store, or with you! :eek:

[kimsquit]

Great workout Jag - just goes to show you have enough umph without your usual happy juice!

Glad the presses worked out for you - I bet you'll find the db weights climbing rapidly

:)

[jaguarr]

isn't it nice having a lazy crazy day! glad you enjoyed yourself!

Thanks, Shel. I was way overdue for that. It's been so long that I can't remember the last time I did that. Not cool! :eek:


Wow, thats quite a list of supps. Right up there with Baldsnake's list. Someone once told me that if you want a million dollar body, then ya gotta spend 2 million to get it. I didnt know at the time that he was serious!

Two Million, huh? I wonder what I'm gonna get for $50? :mad: I'll probably drop the Arginine/Orinthine combo. It's not doing a hell of a lot for me.


Outstanding workout jag. Now you got me thinking I want to try the rev grip db presses. Looking at that supplement list you posted I'm not sure if I should place my order as usual in the bb.com store, or with you!

Thanks, Gunn! Wanna buy some water? :D (Try the reverse grip DB presses. They really do rock. That twist on the way up really hits the pec's hard!)


Great workout Jag - just goes to show you have enough umph without your usual happy juice!

Glad the presses worked out for you - I bet you'll find the db weights climbing rapidl

Thanks, Chris. They're definitely a keeper in my bag of tricks and I'll be using them regularly from here on out. I was very surprised at my energy and strength tonight without Mr. Red Bull around to spot me, too.

Well, Lady Jag is in the shower. I think I'll go show her my Norman Bates impression. :D

G'night, all!
jag

[joed]

...Well, Lady Jag is in the shower. I think I'll go show her my Norman Bates impression. ...

That should calm her down after a hectic day. Too funny!

[Hibiscus09]

Morning jag!! Glad you had such a nice workout -- sounds like you really enjoyed the new form of torture introduced to you by Chris. :)

Tell lady jag, "happy birthday," for me -- assuming you didn't hurt her too badly in the shower last night. ;)

[jmurjr]

Crazy nice wo, I'm gonna add them reverse supination press tomorrow.

hope alls well in PB land :)

Yes Im jealous!

[jaguarr]

That should calm her down after a hectic day. Too funny!

:D


Morning jag!! Glad you had such a nice workout -- sounds like you really enjoyed the new form of torture introduced to you by Chris.

Tell lady jag, "happy birthday," for me -- assuming you didn't hurt her too badly in the shower last night.

Thanks, Hib! The new form on incline presses that Chris was espousing are awesome. Try 'em sometime! And thanks for the happy birthday wishes for Lady Jag. Tomorrow is the big day and I've got some surprises up my sleeves for her! :D


Crazy nice wo, I'm gonna add them reverse supination press tomorrow.

hope alls well in PB land

Yes Im jealous!

Thanks, bro! No need to be jealous! You're kickin' some serious ass in your workouts, too! Try those presses. They rock!



So, I've really felt the Diesel Test and the DHEA kicking in and working together the last couple of days. Even more-so than last week. I took Sunday off from it and started back on it yesterday. I have felt "on" and my attitude and confidence levels have been fantastic, as has the libido. I continue to see nice leaning out of my belly bloat and my muscle mass as well. I was thinking this morning that I'm almost feeling like a new man, physically and mentally. I have some mild acne on my back, but nothing outrageous. The other thing I have noticed is that my sweat has taken on a much more pungent aroma than it used to have, almost like you can smell the hormones in it or something. It doesn't reek or anything, but my sweat used to smell almost sweet. Just something I've noticed, so I'm logging it here.

Tonight is legs and shoulders night after work. I'm going to whammy the legs with my lunges/ATG squats supersets from hell and throw in some straight-leg deadlifts for the hammies. Someone charge up my Rascal Scooter! I'm gonna need it tomorrow! :D

Happy Hump Day, folks!

jag

[jmurjr]

"Someone charge up my Rascal Scooter! I'm gonna need it tomorrow! "

Im gonna steal the batteries then maybe you'll slow down and give us some time to catch up. ;)

I've messed with DHEA in the past but had read too much about peoples view of it also increasing estrogen. Would you run it solo or are you always gonna stack it with a test boost?

After reading your supp's in your journal im considering evaluting my needs for them. I currently only take ZMA and Whey.

Hope you dont have any stair cases to climb after your leg WO tonight. Mine are toast from yesterdays.

[jaguarr]

"Someone charge up my Rascal Scooter! I'm gonna need it tomorrow! "

Im gonna steal the batteries then maybe you'll slow down and give us some time to catch up. ;)

I've messed with DHEA in the past but had read too much about peoples view of it also increasing estrogen. Would you run it solo or are you always gonna stack it with a test boost?

After reading your supp's in your journal im considering evaluting my needs for them. I currently only take ZMA and Whey.

Hope you dont have any stair cases to climb after your leg WO tonight. Mine are toast from yesterdays.


I'll always run the DHEA in conjunction with either a test booster that includes a time release formula of DIM in large amounts (300mg per serving, 3x per day) like Diesel Test has, or with some standalone time-release DIM at the same total dosage that I get in the Diesel Test (DIM has very poor absorption rates, so time releasing it keeps you from just pissing it right out). It's the DIM that keeps the estrogen aromatase function limited so that DHEA doesn't have high estrogen conversion (at least the bad estrogens,anyway).

Now give me back my Rascal battery, ya bastard! :D

jag

[jaguarr]

So, I went sans caffeine for my workout again tonight and I nailed the damn thing to the wall! Wanted to see if my last workout, which was also sans caffeine, was a fluke or not. So far, no. I hammered through this workout like an animal. Felt great! Here's how it went!

Preface: 30 second stretch between every set. Kept rest times between 30-60 seconds.

Jump Rope - 45 seconds on, 15 seconds rest. Did this circuit just a couple of times before I decided I better save my energy for the workout tonight.

Ab's Superset - NO ABS THIS WEEK


Giant Set - 3x10's
ATG Barbell Squats – 115 lbs.
Barbell Lunges - 115 lbs.

Basically, I'd run a set of 10 ATG squats, rest 30 seconds and then run a set of lunges (10 on each leg). Then I would rest 60 seconds and do it all over again. I was freakin' dying by the end of those! The pre-exhaustion factor just kills the quads, hammies and glutes!

Straight Leg Dead Lifts - 115 lbs. - 3x6 - Hadn't done these in forever, so I wasn't quite sure what weight to go with. This felt like a good starting point and I'm certain I'll be riding on the Rascal scooter from these damn things tomorrow! :eek: Man these hit the hammies hard. I'll be rotating these in and out with my leg curls in the future.

Donkey Calf Raises - 230 lbs. on my Grizzly Belt. Added 5 lbs. for a new PB, cuz hey...what's a workout without at least one PB, huh? :D Add these to the equation for why I'll be gimping around tomorrow and probably Friday.

DB Military Press – 55 lbs. on each DB - 3x6 - Slow negatives on these tonight. Good shoulder burn.

Xtra Credit SuperSet For Left Side Only -
-DB Rows @ 65 lbs - 3x6
-Concentration Curls @ 30 lbs - 3x6

Superset w/ 25lb Dumbbells - 3x6
Standing Side Lateral Raises
Bent Over Double DB Row/Reverse Fly (alternated between the two on each set)

Added 5 lbs to each dumbbell and yanked the front raises out of the superset as I don't think these are necessary, really. My front delts get hit plenty with all the press work I do. The extra weight and focus on the side and rear delts had me grimacing by the end of it. My shoulders should be nice and sore tomorrow.


Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

So, a very solid workout for me. I felt some really great intensity going through this routine, tonight. I also felt like I solidly hit the intended muscle groups. What's not to like?

Enjoy the rest of your Hump Day, folks!
jag

[GSCampbell]

That's some serious work Jag - that first giant set would leave me a smoking pile of rubble! :)

Oh, and kudos to you for going without the damn caffeine. I, however, need the stuff. Maybe it's psychological but at 4:30 am all that pre-workout Drano I chug gets me out the door.

Enjoy the rest of Wednesday!

-Capt. G.

[Gunn27]

Wicked workout Jag, I like the look of that opening leg set, I can feel your pain. :D

[Original Poster]

Nice WO there Donkey Boy :eek: ;)

Damn, you have some inovative WO's.......Your thread rocks WO wise. The company you keep here may be questionable...........but not your WO's ;)

[GSCampbell]

The company you keep here may be questionable

I resemble that remark! Nyuk, nyuk, nyuk :D

[kimsquit]

erectile dysfunction












now you're forever gonna be associated with that in a search

:p

[jtroster]

Jag, that was a killer leg superset.

[GSCampbell]

erectile dysfunction

now you're forever gonna be associated with that in a search

:p

Now that is almost pure evil. :D

[justtryn]

Now that is almost pure evil. :D

Or pure genius! :D

Great workouts Jag'meister. Have fun celebrating with the Mrs. tonight!

[jaguarr]

erectile dysfunction












now you're forever gonna be associated with that in a search

:p

Actually, the fun part will be that if someone searches for those keywords, it will find this thread and highlight those words in bright red.....right next to YOUR name! LOL! :D

jag

[kimsquit]

lmao

:D

[jaguarr]

That's some serious work Jag - that first giant set would leave me a smoking pile of rubble! :)

Oh, and kudos to you for going without the damn caffeine. I, however, need the stuff. Maybe it's psychological but at 4:30 am all that pre-workout Drano I chug gets me out the door.

Enjoy the rest of Wednesday!

-Capt. G.

Heya Captain Guano! Man, at 4am I'd need a pot of coffee to try and work out. Then I'd be all bloaty and probably throw up like Juan Valdez on a very bad day after trying to do a leg routine like I did last night. Holy crap were my legs sore this morning! Some nice slow stretching on them is going to be in order after work! :eek:


Wicked workout Jag, I like the look of that opening leg set, I can feel your pain.

Try it sometime. Then you really will be able to feel my pain! LOL! :D


Nice WO there Donkey Boy

Damn, you have some inovative WO's.......Your thread rocks WO wise. The company you keep here may be questionable...........but not your WO's

Thanks, Petey! I just try to construct workouts that I think make logical sense that will be effective for me. As for the company I keep in this thread, well, I like to think of my thread as the Degenerate Clubhouse. :D


Jag, that was a killer leg superset.

Thanks, Joel! My legs were definitely letting me know it was a killer superset this morning. They're even more sore this afternoon. Yowza!


Great workouts Jag'meister. Have fun celebrating with the Mrs. tonight!

Thanks, man! We'll see if she's even up for dinner when I get off of work. She came home feeling like crap-o-la last night, trying to fight off the flu. She's got the day off from work today, courtesy of her boss, and is resting up and seems to be feeling slightly better. So, maybe I'll be able to take her out for a nice dinner. :)

Hope everyone's having a great Thursday! I've been busy as hell, here at work! :eek:

jag

[jaguarr]

So, I know I joked about the whole Rascal Scooter thing, but holy crap am I really tempted to swipe one from the local grocery store! Yesterday I was really damn sore and today I'm even MORE sore! Every time I have to get up from my desk for something I feel like crying. LOL! The Giant Set I did on leg day definitely works!

Had a nice quiet dinner last night with Lady Jag to celebrate her birthday. She's been fighting off some flu of some sort, so she didn't really feel like going out to eat. So we had a nice mellow dinner at home and just relaxed before getting a somewhat early bedtime. I had a few birthday surprises for her and we'll do the family birthday celebration tonight. So, I have to put off my back/tri's day until tomorrow, which is probably just as well since I'm finding just walking to be a challenge today. LOL!

On the supplement front, I completely dropped the Arginine and Orinthinine from my laundry list of stuff about five days ago and I'm now convinced they didn't do a damn thing for me. They're staying off the list. The Diesel Test/DHEA/ZMA stack is working wonders, though. I'm feeling revitalized and alive, my attitude is awesome and my energy levels and libido are great! I'm also still putting on lean muscle and losing some of the bloat that I had going on. A little bit of acne on my back, but nothing worrisome. I'm very happy with this stack, thus far!

Hope everyone's having a great Friday!
jag

[kimsquit]

On the supplement front: after two years of religiously taking glucosamine every day, I dropped it last December following the release of a Canadian study that proved it was only a placebo for something like 99.5% of the population.

Despite the fact that before dropping it, I would have testified in court that it made a significant difference, I haven't noticed any loss of mobility or chronic joint soreness since December. Go figure...

Have a great weekend!


:)

[ChocoChick]

On the supplement front, I completely dropped the Arginine and Orinthinine from my laundry list of stuff about five days ago and I'm now convinced they didn't do a damn thing for me. They're staying off the list. The Diesel Test/DHEA/ZMA stack is working wonders, though. I'm feeling revitalized and alive, my attitude is awesome and my energy levels and libido are great! I'm also still putting on lean muscle and losing some of the bloat that I had going on. A little bit of acne on my back, but nothing worrisome. I'm very happy with this stack, thus far!

Hey Jag,

I read this with interest as you and I had had an exchange recently in which you were opposed to DHEA and were leaning toward 6-OXO. What made you change your mind?

[ChocoChick]

On the supplement front: after two years of religiously taking glucosamine every day, I dropped it last December following the release of a Canadian study that proved it was only a placebo for something like 99.5% of the population.

Despite the fact that before dropping it, I would have testified in court that it made a significant difference, I haven't noticed any loss of mobility or chronic joint soreness since December. Go figure...


I did the glucosamine thing for a couple of months, never noticed a difference, and then stopped.

I have way too many partially used bottles of 'stuff' around here. Too bad I can't yard sale 'em!

[jaguarr]

Hey Jag,

I read this with interest as you and I had had an exchange recently in which you were opposed to DHEA and were leaning toward 6-OXO. What made you change your mind?

More research and learning how to mitigate the estrogen aromatase problems that can come with DHEA are primarily what changed my mind. Coincidentally, you could stack 6-OXO with the DHEA for that very purpose if you so desired.

jag

[jaguarr]

On the supplement front: after two years of religiously taking glucosamine every day, I dropped it last December following the release of a Canadian study that proved it was only a placebo for something like 99.5% of the population.

Despite the fact that before dropping it, I would have testified in court that it made a significant difference, I haven't noticed any loss of mobility or chronic joint soreness since December. Go figure...

Have a great weekend!


:)



I did the glucosamine thing for a couple of months, never noticed a difference, and then stopped.

I have way too many partially used bottles of 'stuff' around here. Too bad I can't yard sale 'em!


Hmmmm....maybe I'll dump off of it for awhile and see if I notice anything. Never hurts to try and it would be one less damn thing to take, after all. I think we've ALL got stuff that we never finished the bottles on. I guess that comes with self-experimentation as we discover what works for us and what does not.

jag

[ChocoChick]

More research and learning how to mitigate the estrogen aromatase problems that can come with DHEA are primarily what changed my mind. Coincidentally, you could stack 6-OXO with the DHEA for that very purpose if you so desired.


Well, you could. But everything I've read about 6-OXO says women shouldn't take it. Do you have information that states otherwise?

[jaguarr]

Well, you could. But everything I've read about 6-OXO says women shouldn't take it. Do you have information that states otherwise?


Well, I was using "you" figuratively speaking. I didn't mean you or women, specifically. LOL! No, women should probably stay way from 6-OXO. :D

jag

[Baldsnake]

Jag...one way to judge the Arginine/Ornathine results leaves all you young dudes out...and that is old man limpus in the morning....with A/O pole vault time....without, limpus. Must be the nitric acid.

On Squits Glucosamine observation....my female Lhasa Apso, Squat (yes the male is named Squirt) has bad hips. I crunch up my Glu/Cond/MSN tablets in her food and she runs around like a puppy. I take them and my knees don't hurt....and no, I don't run around like a puppy.

Hey, your workouts are still awsome. Glad you are quaranteened here in the Journal section....the newbies would bail.

[GSCampbell]

Jag...one way to judge the Arginine/Ornathine results leaves all you young dudes out...and that is old man limpus in the morning....with A/O pole vault time....without, limpus. Must be the nitric acid.

LOL :D

This is one of the best descriptions of "morning wood" I have seen.

[Minotaur]

More research and learning how to mitigate the estrogen aromatase problems that can come with DHEA are primarily what changed my mind. Coincidentally, you could stack 6-OXO with the DHEA for that very purpose if you so desired.

jag

7-Keto DHEA is supposed to have all the benefits of DHEA without the loose cannon and unpredictable side effects.

[jaguarr]

7-Keto DHEA is supposed to have all the benefits of DHEA without the loose cannon and unpredictable side effects.

For the most part that is true, with one key exception; 7-Keto DHEA doesn't offer the pro-hormone function of DHEA which brings conversion and production of testosterone (and estrogen). For my purposes, I WANT the extra testosterone it can bring since I'm working to raise my test levels, so as long as I can keep the estrogen aromatase in check (this is where things like DIM come into play) then I get that as well as the other benefits of DHEA (bodyfat reduction, memory enhancement, improved immune functioning, etc.) that one can get from 7-Keto DHEA. That's why I use the DHEA rather than the 7-Keto variety. :)

Some interesting reading on the subject:

http://www.smart-drugs.com/ias-DHEA.htm

http://fat-burners.realsolutionsmag.com/fat-loss.html

http://www.raysahelian.com/dhea.html

jag

[Gunn27]

On the supplement front: after two years of religiously taking glucosamine every day, I dropped it last December following the release of a Canadian study that proved it was only a placebo for something like 99.5% of the population.

Despite the fact that before dropping it, I would have testified in court that it made a significant difference, I haven't noticed any loss of mobility or chronic joint soreness since December. Go figure...Add me to the list of those who have dropped glucosamine/chondroitin from my supplement list without any problems. I started taking it about a year ago when I encountered some elbow discomfort; it subsequently cleared up and I kept taking G/C. After reading more study material on it, I opted to stop it and have had no reason to regret doing so.

[jaguarr]

I felt pretty good for my workout today. Strong and awake, but not bursting at the seams with energy, either. Probably because I'm more used to working out around 5-6pm rather than in the earlier afternoons. Had a nice breakfast of some eggs and oatmeal with some green tea and then ran out to pick up some more protein since I was almost out. After I got home from that, I chilled for a bit before hitting the iron. Here's how it went:

Preface: 30 second stretches between each set. Tried to keep rests between sets under 90 seconds. Also tried to slow negatives on every rep of most exercises.

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 - NO ABS THIS WEEK

Lat & Back Giant Set
3x6 - Lat Flies w/ bodyweight
3x6 - Shoulder Width Grip Pullups with 25 lbs. on Grizzly Belt
3x6 - Hammer Grip Sternum Pullups with 25 lbs. on the Grizzy Belt

Rack Pull Deads - Warm-Up Set 1- 165x10/ Warm-up Set 2 - 265x10/ - Working Sets - 3x6 @ 310. These felt really good today. Might be able to move up the weight a bit next time I do these.

Yates BB Rows -3x6 @ 155 - Added another 5 lbs. for a new PB in my working sets!

BB Shrugs - 4x6 with 305lb. - Close grip with the weight hanging away from me as much as possible (try this sometime with your shrugs). Kept the weight I added last week.

Close Grip Bench - 3x6 @ 220 - Slow negatives. Ooof! Added another 5 lbs. to these since the last time I did them for a new PB in my working sets!

Weighted Dips (Tri's focus) - 80 lbs. on Grizzly Belt + Bodyweight - 3x6 - Nice form on these. Really felt them in the tri's nice and heavy - 30 second rests between sets. Slow negatives once again. Added another 5 lbs. to these today for another new PB! Felt good to break the 75 lb. plateau I'd been on with these. When I was done with my working sets, I ran another round of dips with just my bodyweight and managed to crank out 20 of 'em. My tri's were screaming!

Cross-Bench DB Pullovers (tri focused) - 3x6 @ 90 lbs. Worked some slow negatives into the mix, but mostly just went for **** on these as I was running late in my workout time and my tri's were fried anyway.

Full stretch and cooldown followed by a PWO Supershake(tm).

Total Lift Time - 74 minutes.

So, I was nice and strong for my workout today, though I didn't really jam through it in record time or anything. I'm thinking of runing the 3x6 config for one more week and then switching it up to 6x3's again, but haven't made up my mind. Maybe I'll just jump over to 6x3's while the gettin's good. :D

Having dinner with my folks tonight and then tomorrow is the big game! I'm rooting for the team that have inexplicably become the underdogs for tomorrow, despite having a stellar season, the Seahawks. Why? Because everyone else has jumped on the Steeler bandwagon and I like to root for the underdog, and because the 'Hawks have never even been to the big game, so I'd love to see them win one. I loved the Steelers back in the day, when they had Bradshaw, Swann, Greene and all those great players. But these Steelers ain't those Steelers, and that team's won their fair share of Superbowl games. Mike Lupica had a really nice article (http://www.nydailynews.com/front/story/388407p-329526c.html) on the underdog phenomenon where the Seahawks are concerned. I think they're a sorely underestimated team, to be honest. It's going to be a very good game. The Steeler's aren't slouches, don't get me wrong. They've got some great players and part of me would like to see Bettis be able to retire after winning it all in his own hometown. No matter who wins, I have a feeling this will be a very memorable game without a doubt. So, no matter who you're rooting for, enjoy yourself tomorrow and remember...it's only a game. :)

Cheers!
jag

[jmurjr]

Care to explain a Lat Fly at BW to me?

Also are you using straps at all on the rack pulls?>

Thanks

[jaguarr]

Care to explain a Lat Fly at BW to me?

Also are you using straps at all on the rack pulls?>

Thanks

Hey, man. The whole Lat Fly (http://forum.bodybuilding.com/showpost.php?p=8576354&postcount=74) thing is something I started last week. Check that link I just put in the last sentence and it will give you the scoop! And, yeah, I'm using straps for my working sets on my rack pulls. I work my grip as much as I can, but I have some slight carpal tunnel syndrome in my forearms/wrists that keeps me from prolonged grip on really heavy weight pulls, so that's when I get the straps out.

jag

[jmurjr]

Doh, Lat shrug I would have know just cause thats what i call em. Should have realized what it was. You wouldnt believe the movements i was pictureing a "Lat Fly" to be. Some prob woulda been deadly for real.

[jaguarr]

Doh, Lat shrug I would have know just cause thats what i call em. Should have realized what it was. You wouldnt believe the movements i was pictureing a "Lat Fly" to be. Some prob woulda been deadly for real.


LOL! I shudder to think what sort of bizarre exercise you might have dreamed up. ATrainer and DiamondDelts both started calling their moves Lat Fly's instead of Lat Shrugs after much debate over the maneuver. I like to think of them as flies because you're basically flapping your wings like a damn bird when you do them. Heh! :D

jag

[ChocoChick]

I like to think of them as flies because you're basically flapping your wings like a damn bird when you do them. Heh! :D

Now I understand why you like to workout at home :D

[GSCampbell]

Nice work on the close grips - I am adding them back in this week so we'll see how that goes.

Great workout as usal - enjoy tonight and the game tomorrow (it is NEVER only a game! :) )

[dapper]

Jag...Just wanted to let you know I have read your log. I am impressed and I have learned quite a bit. I am wanting to try those db bench press with a twist ans see what they can do for my pecs. Keep up the great workouts and I will keep learning.

[Original Poster]

Now I understand why you like to workout at home :D

:eek:

And he makes fun of me.....ha....fly pelican fly. ;)

[jaguarr]

:eek:

And he makes fun of me.....ha....fly pelican fly. ;)


A guy who runs around in green tights claiming he's Peter Pan has no business cracking flying jokes at other people. :D

LOL!

jag

[GREENFEATHER]

Jag, I'm using fenugreek and maca root for my test rebound stack. I also do the ZMA thing at night, it helps me sleep better, I think this is how it works. The longer you're in Stage 4 sleep, REM sleep, the more T you produce. I've rebounded quite well from my cycle. I've had issues with 6OXO and my prostate blowing up like a balloon.
You've got a PM as well.

[Original Poster]

A guy who runs around in green tights claiming he's Peter Pan has no business cracking flying jokes at other people. :D

LOL!

jag


I claim nothing. I AM THE PAN !

[jaguarr]

Now I understand why you like to workout at home :D

THAT is the LEAST of my reasons! LOL! :D



Nice work on the close grips - I am adding them back in this week so we'll see how that goes.

Great workout as usal - enjoy tonight and the game tomorrow (it is NEVER only a game! )

Thanks, man. I've had some nice results alternating between Close Grip bench and Reverse Grip bench as part of my tri's workouts.

The game....meh! The Seahawks fouled, penalized and turnovered themselves into oblivion.


Jag...Just wanted to let you know I have read your log. I am impressed and I have learned quite a bit. I am wanting to try those db bench press with a twist ans see what they can do for my pecs. Keep up the great workouts and I will keep learning.

Hey, thanks for swinging by, dapper! That's one of the great things about our little journaling community here is that not only are we able to support each other and share tips in each other's journals, but sometimes you can pick up some interesting bits of knowledge just by reading what other folks are doing. I've added A LOT to my little arsenal of tricks this way. Let me know how you like those Incline Reverse Supine DB Presses that kimsquit shared with everyone! I think they rock!


Jag, I'm using fenugreek and maca root for my test rebound stack. I also do the ZMA thing at night, it helps me sleep better, I think this is how it works. The longer you're in Stage 4 sleep, REM sleep, the more T you produce. I've rebounded quite well from my cycle. I've had issues with 6OXO and my prostate blowing up like a balloon.
You've got a PM as well.

Interesting that you posted this, Rob. Supposedly, the Diesel Test/DHEA stack that I'm running doesn't really require a post-cycle rebound stack of any kind, but I had given thought to running one anyway with fenugreek as the base just to cover my bases. Haven't heard of maca root, so I'll have to read up on that (thanks for the link via PM, btw). So far, my prostate has been just fine on this stack. I wonder if others have had the same problem with 6-OXO that you do? (It's not a part of my stack, so I have no experience with it to this point). Then again, your test levels are pretty damn high, naturally, if I recall correctly. I'm just trying to get mine to a halfway respectable level! LOL! Oh, and my understanding of how ZMA functions is the same as yours. Man do I sleep deep with that stuff! Crazy dreams, too! :D


I claim nothing. I AM THE PAN !

LMAO! You're too much, dude! :D

Hey, everyone have a great week!

jag

[vanessa40]

Hi Jag,
So you had stopped with the caffeine..you are a better person than i am..i'd die without it...lol

Vanessa

[StlBarbie]

Hi Jag,
So you had stopped with the caffeine..you are a better person than i am..i'd die without it...lol

Vanessa

BUMP to this .......... just the thought ... give me the shakes!!!!! :eek:

GREAT JOB!!! :)

[jaguarr]

Hi Jag,
So you had stopped with the caffeine..you are a better person than i am..i'd die without it...lol

Vanessa


BUMP to this .......... just the thought ... give me the shakes!!!!!

GREAT JOB!!!

Awww, thanks, ladies! I can't quite claim that I'm completely caffeine free, however. I'm still enjoying a cup of green tea or some matte' in the mornings, but that's about it. No more caffeine before my workouts anymore, though. :)

jag

[ms_mac]

You are a brave man to give up caffeine. I am with Vanessa and Powells.....could not give up my java habit for anything!

Great job, Jag!

[justtryn]

Giving up caffine - that's just wrong, my man! I can give up my smokes... but don't you touch my coffee!

As usual, you never cease to amaze me JagMan... although the pelican visual is a bit much for me! At least it's not a Sea-squak! :D Some guy in the gym tonight was whining about the early touchdown call for the Steelers. I said "fine, take it away... we still won!"

Have a good one buddy!

[HoosierHardGain]

Hey Jag,
Coffee is my one vice in life right now! I give you props for giving it up.

[jaguarr]

People, people....I'm still drinking a cup of green tea or matte' in the mornings. LOL! I haven't given up caffeine completely. I'm just not getting jacked on the stuff before my workouts anymore! Interestingly enough, though, my energy levels have been better lately than they were when I was doing some coffee or green tea mid day and the Red Bull before a workout.

Today is chest/bi's day. Still haven't decided whether I'm going to run 3x6's or 6x3's, yet. I'm leaning towards 3x6's for one more week. Looking forward to running those incline reverse grip supine presses that kimsquit has made so popular around here again. I had great results from those things last week.

Happy Tuesday, folks!
jag

[kimsquit]

rumour has it you've given up caffeine completely - is this true?


:D

[jaguarr]

rumour has it you've given up caffeine completely - is this true?


:D


Go massage your aching coccyx! :p

jag

[jaguarr]

Wasn't feeling super energetic tonight, but I still had a very solid workout and walked away feeling like I hit the intended body parts very hard tonight. Here's how it went:

Preface: 30 second stretch after every set. I kept the rest times between 60-90 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
Decline Crunches (no weight, hands behind head) - 3x15
Hanging Leg Raises - 3x20

Decided to switch up my crunches a little bit and up the reps while taking the weight out of the equation for a bit. Boy did I feel 'em in the abs tonight, too.

Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 55 lbs. (each DB) 3x6 - Kept my 45 degree angle on the bench did these for the second week in a row. Still love the impact they have on the pec's.

Flat DB Bench - 105 lbs (each DB) 3x6 - Ran all three sets at 105 #'s for the first time ever, so I suppose you could call that PB. If you wanted to, anyway. :p

Decline DB Flies - 65 lbs. (each DB) 3x6 - Still liking the decline on these a lot. Really felt these tonight and had good mind muscle connection throughout the workout.

Weighted Dips (chest focus) - 75 lbs. on Grizzly Belt 3x6. Just like last week, I ran a set of 20 dips without any additional weight afterwards. Burrrrnnnn! Nice finish to the chest workout.

Palms facing my body chin-ups - 4x6 - 25 lbs. on Grizzly Belt. Slow negative reps. GREAT pump from these tonight.

Straight BB Curl - 110 lbs. 4x6 -- Must...finish...last...set...did...it...journal... entry...looks...like...the...way...Captain Kirk...talks....

Reverse Grip BB Curls w/Oly bar only - 3x10 - Man, what a friggin' burn to top the bicep workout off tonight! Yowch!

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

So, a very solid workout. Kept it under 60 minutes. Hit everything hard and got out of there. Definitely going to be sore tomorrow. Really happy with this workout, even if I felt zoned out a bit during the course of it. Not bad for no caffeine boost prior to my workout. :)

Happy Hump Day's Eve, everyone! :D
jag

[kimsquit]

Wasn't feeling super energetic tonight

That's probably because you've totally given up caffeine...at least that's the rumour.

Great workout nonetheless!

:)

[StlBarbie]

That's probably because you've totally given up caffeine...at least that's the rumour.

Great workout nonetheless!

:)

YEAH!! That's what I'm thinking!!! ;) :p

[GSCampbell]

Now that's a very solid workout - very solid.

[Hibiscus09]

Nice job on the workout, jag! :)

Have a great day!

[batteryrequired]

Dayum....nice workout there bud! Now its Miller Time... :D Great job on the flat bench. I will have to give those inclines a try sometime too. All looks good Jag...awesome!

[fitnessman]

Nice work Jag!

[jaguarr]

That's probably because you've totally given up caffeine...at least that's the rumour.

Great workout nonetheless!

:)


YEAH!! That's what I'm thinking!!!

You're just lashing out at me because neither of you can come to terms with your addictions. :D I'm leaning more towards not enough sleep being the culprit, to be honest. I've been staying up too late, recently.


Now that's a very solid workout - very solid.

Yeah, I thought it was solid too. Very solid. :D


Nice job on the workout, jag!

Have a great day!

Thanks, Hibby! Hope your day is awesome as well! :)


Dayum....nice workout there bud! Now its Miller Time... Great job on the flat bench. I will have to give those inclines a try sometime too. All looks good Jag...awesome!

Thanks, bro! I think I'll go for a Guinness rather than a Miller, though! :D I think you'll like that twist on the inclines. You'll really feel the difference. I feel like I'm actually just starting to get back on track with my diet here in the last 2-3 weeks or so, following the holidays. That's making a difference as well.


Nice work Jag!

Thanks, fitty! Tell Ryan I want me an avatar, too! :D


Had a nice compliment this morning. I was at the coffee station at work, where our microwave is located, heating up my oatmeal. A guy I don't really know but have seen around work comes up to get some coffee and he's looking at me kind of odd. He has that sort of "Holy ****!" expression on his face, which made me wonder if I had a big booger hanging out or something. So I give him the "Hey, how's it going?" thing and he just goes "Do you lift weights or something?". I said "A little bit, yeah". "A LITTLE!? It looks like you lift A LOT! Geez!", he replied. I BS'd with him a little bit, and he was surprised to hear I only lift three days a week for roughly 60 minutes a go. So, it was kind of cool to have a complete stranger compliment me for the hard work I've been doing.

Today is legs and shoulders after work. Woohoo! Happy Thursday, folks!

jag

[joed]

...So, it was kind of cool to have a complete stranger compliment me for the hard work I've been doing. jag

That is nice!

[justtryn]

it was kind of cool to have a complete stranger compliment me for the hard work I've been doing.

It's nice when that happens, huh? I had a similar experience last night in the gym... a guy who I'd exchanged pleasantries with occasionally came up and asked for advice on his routine. What was particularly funny was that the guy he worked out with was this cocky little sh*t who likes to act like he's some sort of bb expert was pissed his partner came to me for advice. I certainly don't see myself as ANY sort of expert, but it certainly boosted the old ego! Now if only that pony tailed girl would come and ask for help too... hmmmm. Damn, there goes that androgel again! :D

[GSCampbell]

Now if only that pony tailed girl would come and ask for help too...

Pony-tailed girl . . mmmmmmmmmmmmm :D

[jaguarr]

Pony-tailed girl . . mmmmmmmmmmmmm :D


When I was single, the joke about girls with pony-tails was that they came with handles pre-installed. But, I'm married now, so I don't make that joke anymore. :D

jag

[justtryn]

When I was single, the joke about girls with pony-tails was that they came with handles pre-installed. But, I'm married now, so I don't make that joke anymore. :D

jag

Glad to see you're controlling yourself!! :D

[Gunn27]

Had a nice compliment this morning. I was at the coffee station at work, where our microwave is located, heating up my oatmeal. A guy I don't really know but have seen around work comes up to get some coffee and he's looking at me kind of odd. He has that sort of "Holy ****!" expression on his face, which made me wonder if I had a big booger hanging out or something. So I give him the "Hey, how's it going?" thing and he just goes "Do you lift weights or something?". I said "A little bit, yeah". "A LITTLE!? It looks like you lift A LOT! Geez!", he replied. I BS'd with him a little bit, and he was surprised to hear I only lift three days a week for roughly 60 minutes a go. So, it was kind of cool to have a complete stranger compliment me for the hard work I've been doing.Gotta love it when you get compliments like that, proof your hard work is paying off. Nice. :)

[batteryrequired]

When I was single, the joke about girls with pony-tails was that they came with handles pre-installed. But, I'm married now, so I don't make that joke anymore. :D

jag


LMAO!!! :D They also serve as great places to put the heels of their feet behind :D (Ok...I'm outta here before the wife comes in)

[Mark1T]

Great workouts, jag! Your thread is a riot, too :)

[jaguarr]

Answering Reader Mail


That is nice!

Sometimes, little things like that that make you feel good not only about yourself but other people's outlooks on life come most unexpectedly. :)



Now if only that pony tailed girl would come and ask for help too... hmmmm. Damn, there goes that androgel again!

Go ask her to show you how to do a proper weighted hip thrust. :D


Pony-tailed girl . . mmmmmmmmmmmmm

:D


Glad to see you're controlling yourself!!

Oh, the wife definitely let's me know when I am not. LOL!


Gotta love it when you get compliments like that, proof your hard work is paying off. Nice.

Yeah, it did make me feel good. I think we're probably our own worst critics and are never satisfied with our progress and always want more, so sometimes it's good to get some perspective from average people who don't have The Sickness. Hehe!


LMAO!!! They also serve as great places to put the heels of their feet behind (Ok...I'm outta here before the wife comes in)

Nahhhh, I prefer to think of them as "reins". Besides, hoop earrings are great for what you just described *said jag, ensuring that all of the lovely ladies who sometimes drop in to say howdy will probably never come back in here*


Great workouts, jag! Your thread is a riot, too

Thanks, Mark! My thread is sort of the Degenerate Clubhouse. We've been waiting for you to show up! :D


The Workout

Good pre-workout meal. Had good energy after work and on the way home and by the time I got home I was ready for a nap. LOL! Went for it, anyway and still knocked out a great workout.

Jump Rope - 45 seconds on, 15 seconds rest. Did this circuit just a couple of times before I decided I better save my energy for the workout tonight.

Ab's Superset - 3x10
Weighted Decline Crunches w/10 lbs. behind head- 3x1o
Hanging Leg Raises - 3x20


Barbell Squats – W/U 1 - 175 lbs.x10; W/U 2 - 275x10 - Working Sets 370 @ 4x6-- Moved back to the squats again this week. Great form on these. Gonna be sore tomorrow.

BB Calf Raises - 220 lbs., did 'em in my power cage- 3x20 -

Leg Extensions – 170 lbs. - 3x6 - Up 5 lbs. for a new PB in my working sets! Been stalled out at 165 for quite some time, so this was a nice boost!

Lying Leg Curls – 120 lbs. - 3x6

DB Military Press – 55 lbs. on each DB - 3x6 - Used slow negatives on these tonight.

Xtra Credit SuperSet For Left Side Only -
-DB Rows - 65 lbs. - 3x6
-Concentration Curls - 30 lbs. - 3x6

Standing Side Lateral Raises - 30 lbs. - 3x6 -- Broke these out of the supersets I've been doing, upped the weight by 5 lbs. and gave them their own time in the spotlight. Felt good to do this.

Inclined Double DB Row/Reverse Fly - 30 lbs. 3x6 -- Also gave these their own set tonight, rather than supersetting them. Hadn't ever done 'em chest down on an incline bench at this weight, soooo.....new PB!

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 55 minutes.

Another solid workout for me. It was a crazy day, so it was a nice stress reliever to boot. Now for some chillin'. Hope ya'll have a great Friday's Eve!

jag

[jtroster]

Good workout. I found that slow negative on the DB presses really work. Do you combine them with fast pushes? My trainer had me pressing to a count of 1 followed by lowering them to a count of 5 with no stoppping at the top or bottom.

[Gunn27]

Excellent workout, PB and all Jag. Have a great Friday. :)

[justtryn]

Originally Posted by JustLookin'ForAPonyTailedGirl

Quote:
Originally Posted by justhopin'hiswifedoesn'treadhiscommentaboutthepony tailedgirl



:D

[kimsquit]

Have a great Friday, Jag!

:)

[GREENFEATHER]

Hi Jag,
So you had stopped with the caffeine..you are a better person than i am..i'd die without it...lol

Vanessa


Vanessa, if you really want a blast of caffeine, try Trader Joe's Irish Breakfast tea. That stuff is strong enough to get out of the cup and slap you, lol!! I started using it and it just kills my appetite. Caffeine usually doesn't give me the jitters, but this stuff gives me the hippie shakes somethin' fierce! :D

[justtryn]

Vanessa, if you really want a blast of caffeine, try Trader Joe's Irish Breakfast tea. That stuff is strong enough to get out of the cup and slap you, lol!! I started using it and it just kills my appetite. Caffeine usually doesn't give me the jitters, but this stuff gives me the hippie shakes somethin' fierce! :D

Hey Green! PM me with where you can find this stuff!!

[jaguarr]

Answering Reader Mail


Good workout. I found that slow negative on the DB presses really work. Do you combine them with fast pushes? My trainer had me pressing to a count of 1 followed by lowering them to a count of 5 with no stoppping at the top or bottom.

I run the slow negatives with a 3 count on the negative and then a hard, fast push on the positive. Man do those kill the pec's! Yowza!


Excellent workout, PB and all Jag. Have a great Friday.


Have a great Friday, Jag!

Thanks, guys! I had a crazy-ass Friday at work! Glad it's the weekend! :eek:



Vanessa, if you really want a blast of caffeine, try Trader Joe's Irish Breakfast tea. That stuff is strong enough to get out of the cup and slap you, lol!! I started using it and it just kills my appetite. Caffeine usually doesn't give me the jitters, but this stuff gives me the hippie shakes somethin' fierce!

Hey, I've had that stuff before. Very tasty, and you're right, it will give you the jitters for damn sure! LOL! I'm really enjoying either a nice cup of some green tea in the mornings, or some Morning Thunder (http://www.celestialseasonings.com//products/product/510.php), which is about the only time I have caffeine anymore. If there were a Trader Joe's close by, I'd snag some of that Irish Breakfast Tea, though. Good stuff!


Hey Green! PM me with where you can find this stuff!!

If you've got a Trader Joe's in your area, that's where you'll find it. If you don't have one, though, well....you're screwed! :D

The Workout

Felt really good this morning. Had a nice carb-up breakfast of some scrambled eggs and some of my famous oatmeal pancakes, done on the electric griddle so there's no extra oil or fat involved in the cooking process. Tasty!

Preface: 30 second stretches between each set. Tried to keep rests between sets under 90 seconds. Also tried to slow negatives on every rep of most exercises.

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
Decline Crunches - 3x15
Hanging Leg Raises - 3x20

I'm getting good results from cycling the extra weight in and out of my ab routines. The hanging leg raises have been an excellent addition as well. I've been running at least half of every set with a side to side motion to hit the obliques and I'm liking the results of that.

Lat & Back Giant Set
3x6 - Lat Flies w/ bodyweight
3x6 - Shoulder Width Grip Pullups with 25 lbs. on Grizzly Belt
3x6 - Hammer Grip Sternum Pullups with 25 lbs. on the Grizzy Belt

Hyperextensions - 1x6 w/no weight; 4x6 w/25 lbs. This is an off week from the dead's, so I thought I'd give these a try (I've never done them before, believe it or not). Found a way to configure the bench and the power rack to do 'em. Ran one set with no weight and decided to add some, so I snagged a 25 lb. plate and finished out the rest of 'em. I really like these. They make a nice compliment to run against the dead's, alternating between the two every other week.

Yates BB Rows -3x6 @ 160 - Added another 5 lbs. for a new PB in my working sets!

BB Shrugs - 4x6 with 310lb. - Up another 5 lb.s for a new PB! Alternated between close grip and a shoulder width grip. Held the weight at the top for a 3 count at the top of every rep, and held the bar at the bottom for a 10 count after every set. I hit those trappies HARD today!

Reverse Grip Bench - 1x6 @ 160; 3x6 @ 165 - Slow negatives. Added 5 lbs up from last time I did these to start with, which was a new PB in of itself, and found that wasn't enough. So, up ANOTHER 5 lbs. I'm making really strong progress on these, lately. New PB's, baby! :D

Weighted Dips (Tri's focus) - 80 lbs. on Grizzly Belt + Bodyweight - 3x6 - Nice form on these. Really felt them in the tri's nice and heavy - 30 second rests between sets. Slow negatives once again. Added another 5 lbs. to these today for another new PB! Felt good to break the 75 lb. plateau I'd been on with these. When I was done with my working sets, I ran another round of dips with just my bodyweight and managed to crank out 20 of 'em.

Cross-Bench DB Pullovers (tri focused) - 3x6 @ 95 lbs. Up another 5 lbs. from last week. Worked some slow negatives into the mix, but mostly just went for **** on these.

Full stretch and cooldown followed by a PWO Supershake(tm).

Total Lift Time - 62 minutes.

Time to start getting cleaned up to go have an early dinner with some old friends who have moved back to town after being away for quite awhile. Should be fun! Hope everyone's having an awesome Saturday!

jag

[justtryn]

Great workout buddy! Have a great evening!

[mom24boys]

have a great weekend jag :)

[GSCampbell]

have a great weekend jag :)

You never say hi to me anymore Mom :(

Oh and good work Jag.

[jaguarr]

Hey, folks! Thanks for the words of encouragement. HOLY CRAP have my tri's and my lats been sore from Saturday's workout! Wow! I knew I'd hit them hard, but I woke up yesterday to some pretty hellacious DOMS in those areas. I usually get slightly sore, but haven't had that feeling in those two muscle groups for awhile, now. Been stretching every couple of hours to alleviate some of that. Although I'm very aware that DOMS isn't the only indicator of a great workout, it seems to be one of the things that really earmarks growth for me. If I'm sore from a workout, I'm growing. Just the way my body seems to be.

At any rate, had a really nice weekend. Kind of low key. Dinner with friends on Saturday and helping my folks move some furniture yesterday. I'll be hitting chest/bi's today since tomorrow is Valentine's Day and Lady Jag would hang me if I didn't make room for some quality time for us for tomorrow night. You see, our first date was on a Valentine's Day. So, we always make it very special. As usual, I have some tricks up my sleeve. :D Wednesday is legs/shoulders day, and I'm going to do something a little different this week; I'm going to go snow skiing with an uncle of mine. Should be fun. I haven't been skiing for a couple of years. I'm looking forward to it, and I'm sure I'll be hitting leg muscles I'd forgotten about.

Hope everyone has an awesome week!

jag

[kimsquit]

Although I'm very aware that DOMS isn't the only indicator of a great workout, it seems to be one of the things that really earmarks growth for me. If I'm sore from a workout, I'm growing...

...tomorrow is Valentine's Day and Lady Jag would hang me if I didn't make room for some quality time for us for tomorrow night. You see, our first date was on a Valentine's Day. So, we always make it very special. As usual, I have some tricks up my sleeve.




Good luck coping with Wednesday's DOMS ;)

[jaguarr]

Good luck coping with Wednesday's DOMS ;)

LMAO! I think I'll manage, somehow. :D

jag

[batteryrequired]

A few tricks up your sleeve eh? Gonna hang a trapeez over the bed or something? LMAO

Great job on the workout though. I love that feel afterwards. Really know you have done a great job in the gym when you feel that little bit of pain. Like they say....it hurts so good!

[Baldsnake]

So DOMS after a workout is "not" Italian food. I know that Dom DL has a new line of food in the market. Delayed Onset Muscle Soreness. Got it. All along I thought a few of you were secretly cheating on your diets and using a code.

[justtryn]

since tomorrow is Valentine's Day and Lady Jag would hang me if I didn't make room for some quality time for us for tomorrow night. You see, our first date was on a Valentine's Day. So, we always make it very special. As usual, I have some tricks up my sleeve. jag

Tomorrow is Valentine's day?? uh, oh! :D

[HoosierHardGain]

Good going on the workouts, Jag...keep it up!

[jaguarr]

Answering Reader Mail


A few tricks up your sleeve eh? Gonna hang a trapeez over the bed or something? LMAO

Great job on the workout though. I love that feel afterwards. Really know you have done a great job in the gym when you feel that little bit of pain. Like they say....it hurts so good!

In our house, if we want to get kinky, we take the trapeze over the bed DOWN! LOL! :D I'm with you on the DOMS, though. I like that sore feeling for a day or three after a heavy workout, too. Even if it means not being able to walk straight for awhile after squats day! :D


So DOMS after a workout is "not" Italian food. I know that Dom DL has a new line of food in the market. Delayed Onset Muscle Soreness. Got it. All along I thought a few of you were secretly cheating on your diets and using a code.

LOL! Hey, I AM still on a bulking diet, so good old Dom's preferred menu is still alright in my book!


Tomorrow is Valentine's day?? uh, oh!

LOL! Don't forget that we've all met JT2, here, and we have a pretty good idea what would happen to you if you forgot Valentine's Day! :D


Good going on the workouts, Jag...keep it up!

Thanks, Hoos! Glad to have you back with us!


The Workout

Felt really great tonight, going into my workout. I decided to run a round of 6x3's this week to keep things interesting. Got the standard pre-workout meal of some Cream Of Wheat and a protein shake, along with my creatine. Here's how it went:


Preface: 30 second stretch after every set. I kept the 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
Weighted Crunches (10lb. plate behind head) - 3x10
Hanging Leg Raises - 3x20

The hanging leg raises remain one of the absolute best things I've done to my ab routine in a long time.

Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 60 lbs. (each DB) 6x3 - Kept my 45 degree angle on the bench and added 5 lbs. for a new PB with this style of incline press!

Flat DB Bench - 110 lbs (each DB) 6x3 - Up 5 more lbs. for a new PB! I damn near killed myself on the first set, though. I use PowerHooks for my DB presses, and I thought I had the hook of the left DB set on the bar when I was putting the weight down after the first set. But, I didn't. I had to push the weight away from me and get my head out of the damn way as it came down. I got out of the way, but I managed to give my bench a nice little tear and the dry wall got a pretty beauty mark where the weight kissed it. LOL! Shouldn't be too big of a pain in the ass to fix. Ran the rest of the sets without a repeat of that. I had plenty of adrenaline after that incident, that's for sure. First time I've ever done that. Hehe! Still...I'm really jacked that I got those 110's up tonight!

Decline DB Flies - 65 lbs. (each DB) 6x4 - Still liking the decline on these a lot. Really felt these tonight and had good mind muscle connection throughout the workout.

Weighted Dips (chest focus) - 80 lbs. on Grizzly Belt 6x3. Added 5 lbs. to these, which is a first for my chest focused dips. New PB!

Palms facing my body chin-ups - 6x4 - 30 lbs. on Grizzly Belt. Slow negative reps. Added another 5 lbs. Yep...new PB!

Straight BB Curl - 120 lbs. 6x3 -- Back up to 120 on these.

Reverse Grip BB Curls w/Oly bar only - 3x10 - Man, what a friggin' burn to top the bicep workout off tonight! Yowch!

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 67 minutes.

So, awesome workout, even if I've got some drywall repair to do. :D Hope ya'll had a great Monday!

jag

[justtryn]

Congrats on the new PB - and your latest remodeling project! Did you get zoning approval from lady jag first??

[benchintraining]

Hey jaguarr,

Nice thread you got going here. You got good numbers running, I am especially motivated by your squat work. Are you going parallel or ATG on those? Keep up the good work and thanks for the advice.

[GSCampbell]

Making note of PBs in your journal is becomming tiresome so I will leave most of them alone. I will, however, comment specifically on the dips. 80 lbs is some serious added weight - congrats!

[batteryrequired]

Wow Jag....kick butt on the PB's lately. That is intense. Great job. Your pushing me now in the gym lately along with a few others in here. I gots work to do now. Thanks for the motivation!

Drywall work eh? Things get a little outta control when you took it down did ya? :D

[GSCampbell]

(GSC walks in . . . looks around . . . it is dark and dusty in Jag's thread)

Hellooooooo? Jag? Where you at bro?

(GSC scratches his head . . . eats a twinkie . . . walks out, leaving the wrapper)

[jaguarr]

Heya, folks. Thanks for checking in on me, GSC and Chris. Managed to pick up a nice case of the flu and have been pretty much sleeping the last few days. Blehhh! At any rate, I'm alive, just feeling crap-o-la. I haven't had even a sniffle in over 10 months, so I guess I was overdue.

jag

[phikappa]

:(

Get well soon....Manimal!

[Gunn27]

Take it easy there Jag, hope you bounce back quick from this bout. :)

[GSCampbell]

I am glad to hear you are still with us. I will pick up my twinkie wrapper now.

[justtryn]

Get better soon. Maybe your body just needed a few days rest. Too bad it had to get it this way!

[joed]

Hot tea, chicken soup, & lady jag tuckin' the covers under your chin. It's a good long wkend to recuperate.

[GREENFEATHER]

Get well soon there jungle cat!!

[Hibiscus09]

*holding my breath as I type quickly due to the germs in this thread*

Hi jag!! Hope you feel better soon! :)

[HoosierHardGain]

Take care of yourself Jag...hope ya get better soon.

[Baldsnake]

I think a pinch of Neptalactone in the chicken soup is now in order.

[jaguarr]

Hey, thanks, everyone. I was pretty much in full working order as of yesterday. I've been enjoying some time with Lady Jag, just having some quality time together this weekend. We finally went and saw the Chronicles Of Narnia this afternoon, and I enjoyed it immensely. I read the entire series over and over when I was a kid, and the film really did not disappoint. I've also now gone 5 full days without a drop of caffeine of any sort at all. Interestingly enough, I feel like my energy levels are really levelling out since then. No highs and lows, just steady. A good thing, no doubt. I'll be getting back to the iron on Tuesday, and I'm looking forward to it. In the meantime, though, I'm going to take advantage of the holiday those great Presidents died in order to make possible. :D

Happy Prez's Day, peeps!
jag

[GSCampbell]

Good to see you back on you paws buddy. :D

[mom24boys]

Glad ya feel betters Jags : ) *waves hiyas*

[justtryn]

Glad to see you're back to full steam - NOW GET TO WORK!! ;)

[asoto]

Hey Jag
Glad to see your feeling better! Hope you had a good holiday

[Hibiscus09]

I've been enjoying some time with Lady Jag, just having some quality time together this weekend.

Giving her cooties, no doubt. Hope you at least made it enjoyable for her. ;)

I loved the Chronicles of Narnia movie -- glad you liked it also. I'm in the middle of "The Magician's Nephew" right now. Little B lent me his set of the books because I've never read them. I read "The Lion, the Witch and the Wardrobe" first and really enjoyed it.

Hope you have a great day and I'm glad you're feeling better!

[jaguarr]

Heya, folks. It's been super insane at work, so I haven't had much of a chance to pop over here and check in on everyone's journals. I hope everyone is doing great and kicking ass in the gym. I also wanted to say thanks to everyone for checking in on me over the last several days while I was down with the flu and then taking a break from the 'net to enjoy the weekend a little. I really appreciate the support and encouragement more than you'll know.

Today was my first day back at the iron since getting sick last week, and a full week since I'd lifted. In that time, I kicked caffeine completely and I also cut out the Green Bulge as I was starting to suspect it was doing little more than making me carry a little extra water and not really adding to my strength levels or recovery. So, I've been nearly a week without those two things, either. Tonight was to be the litmus test to see if my hunch was right. Here's how it went:


Preface: 30 second stretch from multiple angles after each segment/lift. I kept the rest times between 60-90 seconds between sets

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
Decline Crunches (no weight, hands behind head) - 3x15
Hanging Leg Raises - 3x20

Whew! Abs are gonna be sore tomorrow.

Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 60 lbs. (each DB) 3x6 - 45 degree angle on bench. Nice form.

Flat DB Bench - 105 lbs (each DB) 3x6 - Felt pretty strong on these, tonight, but not quite ready to run the 110 lb'ers in a 3x6 config...6x3 is doable at that weight, but not 3x6 quite yet.

Decline DB Flies - 60 lbs. (each DB) 3x6 - Still liking the decline on these a lot. Really felt these tonight and had good mind muscle connection throughout the workout.

Dips (chest focus) - 3x15 w/no extra weight - Ran an experiment and did these without the 80 lbs. tonight and just did them nice and slow with a long slow negative on each rep. Bumped up the rep's. I was toast afterwards in the pec department.

Palms facing my body chin-ups - 3x6 - 30 lbs. on Grizzly Belt. GREAT pump from these tonight.

Straight BB Curl - 110 lbs. 3x6 -- Slow negatives. Burrrrrrrrrrrn!

Reverse Grip BB Curls w/Oly bar only - 3x10 - Man, what a friggin' burn to top the bicep workout off! Yowch!

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 55 minutes.

So, despite coming off the flu and back into the gym and having cut caffeine and creatine altogether, I lost no ground where my weight is concerned. Got an awesome pump tonight and really felt good about this workout. I was a little bit tired going into it as I'm still adjusting to not having any caffeine in my diet, but overall my energy levels are much more stable and consistent than when I was using caffeine.

At any rate, thanks again to everyone who swings by here to chime in, give me a bad time, share ideas, give encouragement or even just lurk. The support and comraderie in this place is just awesome. :cool:

Time to go chill with Lady Jag. Have a great night, folks!
jag

[justtryn]

Glad to see you're back at it, buddy! Great job on the workout! :cool:

[GSCampbell]

overall my energy levels are much more stable and consistent than when I was using caffeine.

Do you have to make it sound so much like heroin ?? :D

Great job on the workout!

Your caffeine-addicted friend,

[jtroster]

Nice that you got your paws back on the iron. Good workout.

[ms_mac]

Thats an awesome workout for someone getting over the flu. Way to go, Jag. How goes the caffeine battle? You are braver than I.

[Gunn27]

Glad to see you back to the iron. Welcome to the caffeine free zone, its really not that bad, is it? :)

[joed]

jag can't answer that right now, gunn, he's recuperating from the Molsons that he's substituted for the coffee.

[jaguarr]

Hey, ya'll. Sorry I haven't been around the boards much, lately. It's been absolutely insane at work and I haven't felt much like being around a computer when I'm not at work as of late. So, you'll just have to be subjected to me in smaller doses for the time being until things mellow out. I'm sure you're all upset about that. :p

So, felt pretty good going into today's workout. I think I may have figured out part of my energy level issue, but I'm still testing the solution out before I say what it is I'm doing. I'm very excited about it, though. So, all that aside, I had a kick ass workout tonight. 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 - 45 seconds on, 15 seconds rest. Did this circuit just a couple of times before I decided I better save my energy for the workout tonight.

Ab's Superset
Weighted Crunches (10 lbs. in hands behind head) - 3x10
Hanging Leg Raises - 3x20

Giant Set - 3x10's
ATG Barbell Squats – 115 lbs.
Barbell Lunges - 115 lbs.

Basically, I run a set of 10 ATG squats, rest 30 seconds and then run a set of lunges (10 on each leg). Then I would rest 60 seconds and do it all over again. I was freakin' dying by the end of those! The pre-exhaustion factor just kills the quads, hammies and glutes!

Straight Leg Dead Lifts - 115 lbs. - 3x6 - It's not a lot of weight, but boy do I sure feel these! Bumping the weight next time I do 'em!

Donkey Calf Raises - 230 lbs. on my Grizzly Belt. Great pump on these tonight. My calves will be putting Petey's to shame in no time! :p

DB Military Press – 55 lbs. on each DB - 3x6 - Slow negatives on these tonight. Good shoulder burn.

Standing Side Lateral Raises - 30 lbs. on each DB. 3x6

Bent Over DB Reverse Fly - 30 lbs. on each DB. 3x6

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

I was very happy with this workout tonight. I cut out the extra credit for the left side that I like to do on leg/shoulder day. I think I'll take a break from that for a couple more weeks and then toss it in there every once in awhile as I think I may not have been giving my left side muscle groups enough time to recuperate between workouts, so this should help.

Well, time for a hot shower and to see what Lady Jag has in store for my palate this evening. She's making something with chicken, rice and lot's of cilantro, so it should be tasty! :D Have a good night, everyone!

jag

[Original Poster]

What the hell is going on in this thread ? LMAO


Oh.......on second thought...carry on.

Looks like Jag is still hard at it. Good going BRO !

[jaguarr]

Well, today I ran a little experiment. I got up and did 25 minutes of pre-breakfast cardio on my elliptical, had a breakfast of four eggs and a couple pieces of whole grain toast and then hit my back/tri's workout after I'd digested for an hour. I found myself a little low in the strength department after depleting my glucose stores out like that and then having very little in the way of carbs. All in all, it was a good workout, but I had to back the weight off on some things and my energy levels weren't really all that high. Why did I do it? Morbid curiosity more than anything, to see how my body responds to a lower carb intake. Strength wise, it doesn't like it one bit. I'm going to keep adding more cardio to the mix, as I do need it and I've been really lax about doing it. I don't think I'll be cutting carbs again anytime soon, though. :D

Here's how the workout went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 60-75 seconds.Also tried to slow negatives on every rep of most exercises when I was able to.

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
Decline Crunches - 3x15
Roman Chairs - 3x10

Lat & Back Giant Set
3x6 - Lat Flies w/ 10 lbs. on Grizzly Belt
3x6 - Shoulder Width Grip Pullups with 25 lbs. on Grizzly Belt
3x6 - Hammer Grip Sternum Pullups with 25 lbs. on the Grizzy Belt

Rack Pull Deads - Warm-Up Set 1- 175x10/ 275 - 3x6 - My second warmup set of 275 ultimately became the first of my working sets. This is where I started to really notice the difference in strength. Dropped down from 310 the last time I did these to 275. Probably didn't help that I hadn't done these for three weeks.

Yates BB Rows -3x6 @ 160 - Really struggled on the last set

BB Shrugs - 4x6 with 295lb. - Close grip with the weight hanging away from me as much as possible (try this sometime with your shrugs). Again, I had to drop down from 310 to do these today.

Close Grip Bench - 3x6 @ 220 - Slow negatives. Last set damn near killed me.

Cross-Bench DB Pullovers (tri focused) - 3x6 @ 85 lbs. Backed the weight down from 90 to 85 on these. Did manage to do some slow negatives, though.

Weighted Dips (Tri's focus) - 3x10 - I was trashed by the time I got to these, so I just did them without any weight, though I did do a slow negative and a three count at the bottom of every single rep.

Full stretch and cooldown followed by a PWO Supershake(tm).

Total Lift Time - 70 minutes.

So, so much for that experiment. I'll be keeping the oatmeal flowing freely prior to my next workout. :D Hope ya'll are having a great Saturday. I had a hellacious week at work, so I'm going to enjoy some time with Lady Jag before I have to head back to the insanity of the office next week.

Cheers!
jag

[GSCampbell]

I know how you feel on this one. With my schedule I am usually able to chug a protein shake about 10 minutes pre-workout. On the days that I haven't I feel slow and weak (well, more slow and weak that is. :D )

I don't even want to think about the office :eek: - enjoy the rest of your weekend.

[justtryn]

Nice workout - even if you were not feeling top form. Hope you have a great weekend, jag!

[ChocoChick]

Why are you doing cardio before weights? :confused:

[jaguarr]

Hey, thanks, GSC and JT1! Hope your weekends are going great as well!


Why are you doing cardio before weights? :confused:

Ahhhh, a good catch by you as always, dbfl. I should have explained it a bit in my log for the day, but I'd actually intended to do cardio in the morning and then hit the weights in the late afternoon and give my body time to recoup form the cardio and build back up some glucogen stores before I headed into the lifting for the day, but I got antsy and decided to go lift without doing all that. Not the smartest of things to do and I know better, too, but dammit...I wanted to lift! :( I'll be keeping the cardio away from my workouts in the future.

Okay, gotta go. The wife is a hollerin'. :D

jag

[Gunn27]

Wow, jag that was one strange experiment you pulled. At least you got some work in tho', enjoy the rest of your weekend. :)

[jaguarr]

I'd just like to take a moment to bitch about the Columbia House people, if I may. :mad: I fulfilled the obligations of their DVD club last Fall after which the proceeded to try and say that I had not. After much arguing with them in October, they finally recognized that I had and cancelled my membership. It was not an amicable parting. So then, last week I get a DVD in the mail from them and then a couple of days later the associated monthly mailing to indicate whether I'd want that movie or not. Nice timing on the deliveries there, morons. So I call them up today, after sending the movie back to them, to remind them that my account is cancelled. The girl on the phone proceeds to argue with me about this until I make her pull up notes that track an email chain from a few months ago that show otherwise. She then tries to talk me into keeping my account and I have to tell her FIVE times that I want my account cancelled. I even had to play the ticked off customer (not a hard role to assume for me at this point). And then, after all of that, she has the grapefruits to ask me if I want to join their CD of the month Music Club as I'm trying to get off the phone with her. LOFL! I said "Are you f**king KIDDING me!? After all that, WHY would I want to deal with you people some MORE!?" She didn't have a very good answer for that. LOL! If I would have known what a bunch of bastards that company is comprised of, I never would have joined their program. The fact that they tried to screw me on the agreement (I had to buy three DVD's at full price in a certain time period, which I definitely lived up to my part of the bargain on) speaks volumes about how much they value their customers. So, the whole Columbia House/Sony-BMG group can count on never getting any business from me ever again! I'd advise all of you reading this to steer clear of them as well, if you aren't already wisened to their deceptive business tactics.

All that said, I've been damn sore in all the right places from last week's workouts. I've done pretty good at keeping my caloric intake up, but I've been working a lot of hours (today is finally a little bit slower and I'm starting to make some headway on the stack of things I need to get done) so it's not been as good as I'd like. I do have a massage scheduled for tonight and then I plan on getting back to the weights either tomorrow or Wednesday. Mostly, I'm just chilling out and trying to get enough sleep when I'm done working the last couple of weeks. Hopefully things will mellow out a little bit in the next few weeks. Hope everyone's having a great Monday!

jag

[kimsquit]

sounds like a clear case of 'roid rage!

:D

I did the Columbia Music thing a few years ago and it wasn't a horror like your experience....but I didn't go for the DVDs because they don't carry the genre I like ;)

[Baldsnake]

Jag...people have been experiencing the same crappola with CH since all they offered was vinyl records. (Those flat black round things your grandpa and Baldie put on a machine to spin and sound came out of a speaker the size of a silver dollar). I'm still a fan of your workouts and warm ups.

I think I have you beat on this never ending flu/virus thing. Came home yesterday with a fever and slept from 11am until 6pm. Then 8pm until 6am.
Woke up with a deep cough...same as my Dec. and Jan. bout. We need an over 60 forum so I don't keep beating myself up trying to stay up with you young iron masters.

[joed]

...I think I have you beat on this never ending flu/virus thing...We need an over 60 forum so I don't keep beating myself up trying to stay up with you young iron masters.

We could call it the Over60 flu/virus sicker-than-a-dog forum! That would keep the wanderers from the Misc forum out of here.

[jaguarr]

Answering Reader Mail (Finally!)


sounds like a clear case of 'roid rage!


I did the Columbia Music thing a few years ago and it wasn't a horror like your experience....but I didn't go for the DVDs because they don't carry the genre I like ;)

LMAO! Yeah, they don't carry much German midget naked Butter Flavored Crisco (tm) submission wrestling, do they, Chris? :D


Jag...people have been experiencing the same crappola with CH since all they offered was vinyl records. (Those flat black round things your grandpa and Baldie put on a machine to spin and sound came out of a speaker the size of a silver dollar). I'm still a fan of your workouts and warm ups.

I think I have you beat on this never ending flu/virus thing. Came home yesterday with a fever and slept from 11am until 6pm. Then 8pm until 6am.
Woke up with a deep cough...same as my Dec. and Jan. bout. We need an over 60 forum so I don't keep beating myself up trying to stay up with you young iron masters.

Records? What the hell are those? :confused:

:D

Sorry to hear you're still fighting the crud, man. You've certainly had the stuff that sticks around, there's no doubt about that. I won't complain too much about a few days of running a fever, in comparison. Especially since I managed to not get even a sniffle, really, for over 10 months prior to that. At any rate, I doubt most of us young bucks could hang with you and your psycho-sled workouts, Baldie!


We could call it the Over60 flu/virus sicker-than-a-dog forum! That would keep the wanderers from the Misc forum out of here.

Sounds like a good way to get that forum quarantined. :D

The Workout

Well, I'm really feeling my energy level out now after being off the caffeine for nearly three weeks. Last week was a little rough, but I'm definitely back on track this week. I've felt very energetic all day long with no dips or mega spikes in my energy levels, and I even felt up for tonight's workout, which went extremely well. I felt pretty strong tonight, which I really haven't the last couple of weeks. Felt good to get back to my usual form again. 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 60-75 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 Crunches (10 lb. plate in hands behind head) - 3x10
Hanging Leg Raises - 3x20

Still loving those hanging leg raises!

Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 60 lbs. (each DB) 3x6 - Kept my 45 degree angle on the bench. Still really enjoying these.

Flat DB Bench - 105 lbs (each DB) 3x6 - Had to run the last two reps of the very last set as partials, but I did 'em, dammit! I'm getting back to my caffeine enhanced strength levels now, finally.

Decline DB Flies - 65 lbs. (each DB) 3x6 - Still liking the decline on these a lot. Really felt these tonight and had good mind muscle connection throughout the workout.

Weighted Dips (chest focus) - 80 lbs. on Grizzly Belt 3x6. I also ran a set of 15 dips without any additional weight afterwards. Burrrrnnnn! Nice finish to the chest workout.

Palms facing my body chin-ups - 3x6 - 30 lbs. on Grizzly Belt. Slow negative reps. GREAT pump from these tonight.

Straight BB Curl - 115 lbs. 3x6 -- Painful. In a good way. Mmmm.... :D

Reverse Grip BB Curls - 65 lbs. - 3x6 - Nice finish to the bi's workout

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

Really felt "on" tonight for this workout. Probably the best workout I've had since I got sick. Last week's were good and all, but this one I really felt like I hit it hard. Gotta love it! Hope everyone had a great Monday!

jag

[justtryn]

Damn, man, you're workouts are amazing! BW + 80 lbs on the Dips - what is your body weight these days. And I feel good with my BW + 35 on my dips (tris emphasis)... ah well, some day.

BTW - you've inspired me on the caffine (ok, it was actually the doc) but I'm down to one cup of joe in the morning and maybe one pop (diet of course) for the entire week.

Take care, buddy! ;)

[jtroster]

Jag,

Your workouts are always inspiring. I'll have to try Kimsquit's incline presses next time.

[mom24boys]

stoppin in to see what your up to :)

HIYAS

[benchintraining]

Great job on the workout. Very impressive dip weight. On a lighter note, you mentioned "what are records". I had to explain to my kids what a cassette was...lol

[jaguarr]

Answering Reader Mail


Damn, man, you're workouts are amazing! BW + 80 lbs on the Dips - what is your body weight these days. And I feel good with my BW + 35 on my dips (tris emphasis)... ah well, some day.

BTW - you've inspired me on the caffine (ok, it was actually the doc) but I'm down to one cup of joe in the morning and maybe one pop (diet of course) for the entire week.

Take care, buddy! ;)

Hey, thanks, bro! I'm running at around 195 these days, give or take a couple pounds depending on whether I'm weighing in first thing in the morning when I'm a bit depleted or at night when I'm fat and happy. :D Way to go on the caffeine. It takes a little while to level out energy wise from it, but once you do you'll never want to go back on the stuff! :eek:


Jag,

Your workouts are always inspiring. I'll have to try Kimsquit's incline presses next time.

Hey, thanks, Joel. You crank out some pretty awesome workouts yourself, man. Give those incline presses a whirl. I think you'll really like the difference you'll feel.


stoppin in to see what your up to

HIYAS

Hi, Mom! Nice to see you! :)


Great job on the workout. Very impressive dip weight. On a lighter note, you mentioned "what are records". I had to explain to my kids what a cassette was...lol

Thanks, bench! Just cranking it as hard as I possibly can, ya know? Just be glad your kids didn't find that old 8-track player of yours that's stowed away. LOL! I was just having some fun with Baldie. It's part of the board conspiracy to make him feel older than he really is. Shhh...don't tell him. ;)


The Workout

Good pre-workout meal, but I didn't get to put it to good use as much as I would have liked. Had an emergency crop up that kept me at work late so I didn't get as early a start on my workout as I would have liked. Still, it went pretty good tonight, anyway:

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 60-75 seconds.

Jump Rope - 45 seconds on, 15 seconds rest. Did this circuit just a couple of times before I decided I better save my energy for the workout tonight.

Ab's Superset - 3x10
Decline Crunches w/10 lbs. behind head- 3x10
Roman Chairs - 3x20


Barbell Squats – W/U 1 - 175 lbs.x10; W/U 2 - 275x10 - Working Sets 370 @ 3x6-- Moved back to the heavy squats again this week. Great form on these. Gonna be sore tomorrow.

BB Calf Raises - 225 lbs. 3x20; did 'em in my power cage standing on a couple weight plates on my tippy-toes. Kind of like doing them in a Smith Machine without the Smith Machine. How's YOUR balance? :D Up another 5 lb.s for a new PB in my working sets. My first PB since I got sick and went off the caffeine. Yah, baby!

Lying Leg Curls – 120 lbs. - 3x6

Leg Extensions – 170 lbs. - 3x6 - Up 5 lbs. for a new PB in my working sets! Been stalled out at 165 for quite some time, so this was a nice boost!

DB Military Press – 60 lbs. on each DB - 3x6 - Used slow negatives on these tonight. Back up to 60 lbs. which is my current best working weight. Will keep it at this weight for awhile.

Standing Side Lateral Raises - 30 lbs. - 3x6 -- Ooof!

Bent Over Double DB Row/Reverse Fly - 30 lbs. 3x6 -- Double oof!

Stretched out during cool down and then got my PWO Supershake(tm).

Total Lift Time - 50 minutes.

So, a solid workout, despite a late start. I was concerned I'd waited too long after my pre-workout meal, but I guess not. Work's still insane. Hoping that it cools off a little bit in the next month or so. Yeesh! Hope ya'll are having a great night!

jag

[Hibiscus09]

:p

Nice workout! :) I need to buy a jump rope for my homegym -- you inspire me baby! ;) :D

[eddied27]

Very nice work, jag! Very nice indeed...just thought I'd return the visit to your side of things.

Take care....Ed

[jaguarr]

Answering Reader Mail


:p

Nice workout! :) I need to buy a jump rope for my homegym -- you inspire me baby! ;) :D


Awwww, thanks, sweetie. As much as you inspire me and so many others around here to kick some ass in the gym, I'll take that as the highest of compliments. And, yes, get yourself a jumprope. It's the absolute best piece of equipment anyone can own for $5.


Very nice work, jag! Very nice indeed...just thought I'd return the visit to your side of things.

Hey, thanks, ed! Appreciate you swinging by and dropping some words of encouragement! :cool:

The Workout

Well, I felt damn good today. Strong and ready to go, right out of bed. Had a nice breakfast of four eggs and some oatmeal, digested that for an hour, and then chased it with a protein shake about ten minutes before my workout. Then I headed into The Dungeon and went for ****. Here's how it went:

Preface: 30 second stretch from multiple angles after each segment/exercise. Kept rest times between 60-75 seconds.Also tried to slow negatives on every rep of most exercises when I was able to.

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
Weighted Crunches (10 lbs. behind head)- 3x15
Hanging Leg Raies - 3x20

Also ran a set of Roman Chairs - 3x10, but didn't do them as part of the superset.

Lat & Back Giant Set
3x6 - Lat Flies w/ 10 lbs. on Grizzly Belt
3x6 - Shoulder Width Grip Pullups with 25 lbs. on Grizzly Belt
3x6 - Hammer Grip Sternum Pullups with 25 lbs. on the Grizzy Belt

I've been taking extra care to stretch my latissimus and serratus muscles real well after every group of exercises and I think that's starting to pay off.

Hyperextensions- 4x6 w/35 lbs. - New PB! I'm still getting the hang of these things, but I'm starting to add weight swiftly to 'em. I really like how they hit the lower back. I'll keep rotating these in and out with the deadlifts.

Yates BB Rows -3x6 @ 170 - Up 5 lbs. for a new PB in my working sets!

BB Shrugs - 4x6 with 310lb. - Alternated between close grip with the weight hanging away from me as much as possible (try this sometime with your shrugs) and a wider grip. Ten count hold and stretch at the end of every set.

Reverse Grip Bench - 170 - 1x6/175 - 1x6/ 180 -1x6 - Slow negatives on every set. Started 5 lbs. above my previous working PB and wound up another 10 lbs. up on top of THAT! So...new PB! :D

Cross-Bench DB Pullovers (tri focused) - 3x6 @ 95 lbs. Did some slow negatives during these. Really nice stretch on tri's and ribcage.

Weighted Dips (Tri's focus) - 3x6 @ 85 lbs. + 10 reps w/no weight - Up another 5 lbs. on these bad boys for another new PB in my working sets! Nice to break that plateau I was at at 80.

Full stretch and cooldown followed by a PWO Supershake(tm).

Total Lift Time - 65 minutes.

Killer workout. I was really happy with it and it's glad to start getting my weights moving north again, now that I'm detoxed from my quitting caffeine. Hope ya'll are having a great Saturday. Gotta go help Lady Jag square away the house with some straightening up and some cleaning. We're having some friends over tonight for some wine and appetizers. Should be fun.

Later!
jag

[CROWLER]

Great workout and log.

What are Yates Bent over rows?

Thanks


CROWLER

[Gunn27]

Great workout again Jag. You must be itching to post some comparison pictures from last April to now given all the pb's you have racked up since then? Your weights have increased enough that there must be some decent muscle growth to show off! Come on, lets see the payoff. :)

Hope you guys had a nice Saturday entertaining your guests.

[benchintraining]

Nice Yates and Dips numbers. Keep up the hard work.

[ms_mac]

Another great workout, Jag. Yeah, how about those pics???? I'll show you mine if you show me yours....

[GSCampbell]

Very nice work as usual.

[joed]

...I'll show you mine if you show me yours....

See what I mean jag? Keep 'em waiting & all kinds of good stuff starts to happen. hehe.

[jaguarr]

Great workout and log.

What are Yates Bent over rows?

Thanks


CROWLER

Hey, thanks, Crowler. The Bent Over Yates Rows are another name for underhanded BB rows. The upright version of those is largely attributed to Dorian Yates so a lot of folks tend to recognize them by that name, but the bent over version is really the brainchild of Pendlay if we want to get down to brass tacks.



Great workout again Jag. You must be itching to post some comparison pictures from last April to now given all the pb's you have racked up since then? Your weights have increased enough that there must be some decent muscle growth to show off! Come on, lets see the payoff.

Hope you guys had a nice Saturday entertaining your guests.


Another great workout, Jag. Yeah, how about those pics???? I'll show you mine if you show me yours....

Hmmmm....I'll give it some consideration. I'll have to pick a day I'm not sporting my usual belly bloat from constantly eating. LOL!


Nice Yates and Dips numbers. Keep up the hard work.


Very nice work as usual.

Hey, thanks, guys. I really appreciate all the encouragement. :cool:


See what I mean jag? Keep 'em waiting & all kinds of good stuff starts to happen. hehe.

This is true, joed. And while pic's of the T3 in all her glory are quite the prize, indeed, perhaps I should hold out for those AND that most elusive picture of them all before I post new pic's: The full body shot of dbflgirl flexing with all her might. Rumor has it that it doesn't even exist...

Hope everyone's having a great Monday! Gonna be one of those weeks on this end! :eek:

jag

[kimsquit]

The Bent Over Yates Rows are another name for underhanded BB rows.

underhanded & sneaky or just underhanded?

:)

[jaguarr]

underhanded & sneaky or just underhanded?

:)

I'm afraid I can't tell you that or it will ruin the whole thing. :p

jag

[GSCampbell]

I'm afraid I can't tell you that or it will ruin the whole thing. :p

I would tell you . . . but then I'd have to kill you.

[jaguarr]

I would tell you . . . but then I'd have to kill you.


But I already know? :confused:

jag

[kimsquit]

lol

[jaguarr]

GSC, I'm gonna buy you this shirt:

http://www.t-shirtjunkies.com/images/uploads/dudeWTF.gif

:D

jag

[GSCampbell]

But I already know? :confused:

Hired goons are on the way.

*KNOCK KNOCK*
Homer: Who's there?
Voice: Goons . . .
Homer:: Goons?
Voice: Hired Goons.

http://supak.com/simpsons/Simpsons_Comic_number_1_v_1024.jpg

[jaguarr]

LOL! I love coming into this thread to find that first issue Simpson's cover in here! :D

Had a long ass day at work. Did a ten hour run of mostly conference calls and tense negotiations with only pee breaks. Got home later than usual, though I did manage to get a pre-workout meal of some oatmeal and a shake in. Debated whether to do the dirty deed in the gym tonight or not, but ultimately decided to go for it. Felt really good, too. 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 60-75 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'm doing two weeks on, one week off)


Kimsquit's Reverse Grip Hammer Style Incline DB Presses (http://forum.bodybuilding.com/showpost.php?p=8533921&postcount=63) - 65 lbs. (each DB) 3x6 - Kept my 45 degree angle on the bench. Up 5 lbs. for a new PB on these things. Really liking how they hit the pec's, still!

Flat DB Bench - 105 lbs (each DB) 3x6 - Had to work for the last couple reps of the last couple of sets but I got 'em! When you do that stretch at the end of these and then squeeze those pec's together nice and hard to push the blood into the muscle tissue...WOW does that hurt like a mofo! :eek:

Decline DB Flies - 65 lbs. (each DB) 3x6 - Still liking the decline on these a lot. Really felt these tonight and had good mind muscle connection throughout the workout.

Weighted Dips (chest focus) - 85 lbs. on Grizzly Belt 3x6. I also ran a set of 15 dips without any additional weight afterwards. Really zinged my chest! Up 5 lbs. for a new PB in my working weight on these. I hit 85 on the tri's variation of my dips last week. This week I hit 85 on the chest varation. Really starting to amaze myself at the weight I'm pushing on these EFF'ers!

Incline Hammer Grip DB Curls - 55 lbs. - 3x6 -- Hadn't done these for awhile and decided to swap them back into the mix and give the chin-ups a rest (though I did do a couple sets of 6 of those, unweighted, to warm up). These felt great. Up 10 lbs. from the last time I did these for a new PB! Nice!

Straight BB Curl - 115 lbs. 3x6 -- Painful. In a good way. Mmmm.... :D

Reverse Grip BB Curls - 80 lbs. - 3x6 - Nice finish to the bi's workout. Up another 10 lbs. from the last time I did these.

Decided I need to start being more consistent with my cardio, so I got my PWO Supershake(tm) to get some BCAA's in me, and then got on the "epileptical" and did 15 minutes. From what I've been reading, this is a good way to lean out a little bit while keeping muscle loss down as the glycogen stores are depleted from the lifting but the BCAA's help preserve the muscle. I'm not cutting by any means, but I think I can do better where the little bit of fat retention I have is concerned while I'm still adding muscle. The cardio will help pump oxygen into the muscles, anyway, and this is a good thing as well. Stretched out during cool down and am now enjoying the smell of tilapia baking in the oven and brown rice in the rice cooker. Mmmmmm.

Total Lift Time - 55 minutes.


Hope ya'll had a good one! Happy Hump Day's Eve!
jag

[jtroster]

Great workout Jag.

At what weight will you have to buy more dumbells? My gym stops at 110 though it might be a while before I need to use them.

[batteryrequired]

Great job on the bench Jag! Isn't it great to be using the DB's that are over 100lbs? :) Keep it up bud! Gonna be a monster out there soon! Yeah it hurts to squeeze at the top of the rep....but man...like they say..."It hurts so Good!"

[jaguarr]

Great workout Jag.

At what weight will you have to buy more dumbells? My gym stops at 110 though it might be a while before I need to use them.

Thanks, Joel. I've got a pair of starlock dumbbells that I can add weight to as I wish, so theoretically.....never. :)



Great job on the bench Jag! Isn't it great to be using the DB's that are over 100lbs? Keep it up bud! Gonna be a monster out there soon! Yeah it hurts to squeeze at the top of the rep....but man...like they say..."It hurts so Good!"

Thanks, Batts! I'm definitely loving being in the Over 100 club. I'll be jacked when I start hoisting the 110's on a regular basis, rather than just when I run my 6x3 configurations. As for "the squeeze", what I was talking about is a little bit different. I do that squeeze at the top of every rep like you're talking about, but I've also been experimenting with something Baldie shared awhile back:

http://www.abcbodybuilding.com/magazine/fascialstretching.htm

I've been running all my sets of any given lift and then doing the stretching and flex/squeeze afterwards before going on to the next lift, as that article outlines. I'm liking the results of it, too.


Okay, back to work for me. Been a busy freaking week around here!

jag

[batteryrequired]

Oh yeah baby....love those stretches. I stretch out all the time. But that artical helps out alot. I will have to give those a shot now. Oh I love the pain after a good workout! We are insane arn't we? LOL

As for the 110lb'ers...don't get to discouraged once you hit that mark that you have to go back and retreat to the 105's for a while. I had to do that a few times...but then again...our dumbbells over 100 jump 10lbs instead of 5 like yours...so you may have an advantage. Good luck and keep working it!

[GSCampbell]

My gym goes from 95 to 105 to 115 :mad:

I find that the 105's and 115's are murder on my wrists. Any remedy other than to get stronger wrists?

[GSCampbell]

Oh, and here's a little treat for you jag, in case you haven't seen it:

http://www.apple.com/trailers/fox/tl...ler/large.html

[jaguarr]

Oh, and here's a little treat for you jag, in case you haven't seen it:

http://www.apple.com/trailers/fox/tl...ler/large.html

The "Page Not Found" message at Apple's website? :confused:

jag

[GREENFEATHER]

Nice workouts jag, I just can't do the 45 degree inclines, they're too hard on my shoulders.

GSC, wrap your wrists to help with that. Since I'm in uncharted territory, I've had to resort to wraps until the tendons and ligaments catch back up. They do help a lot when you're over 100 lb dumbells, the Power Hooks help too.

[GSCampbell]

The "Page Not Found" message at Apple's website? :confused:

jag

Sorry - let me try again:

http://www.apple.com/trailers/fox/tls/trailer/large.html

or

http://www.thatvideosite.com/view/1762.html

[fitnessman]

Hi Jag! I aint reading all this so........

You suck :D :D :D ;)

[jaguarr]

Ahhhh.....The X-Men: Last Stand trailer. Excellent! Yeah, I'm really looking forward to that. Mostly because two of my fave's are in the film this time, Beast and Angel. I'm not a big Brett Ratner fan, though, so hopefully he doesn't EFF it up.

Greenie is right on the wraps being helpful. The Powerhooks have been a godsend for me. Thankfully I haven't had to wrap my wrists so far, but I may hit a point where I'll have to.

Greenie, on those 45 degree angles, have you tried backing the weight off a bit? I've found it's worth the tradeoff in order to really be able to hit the higher parts of the chest. Also, give those Reverse Supine Grip Hammer Presses a try that kimsquit shared. I think you'll like what you feel there.

jag

[jaguarr]

Hi Jag! I aint reading all this so........

You suck :D :D :D ;)


Oh yeah? Well....you swallow! (Beer).

:D

jag

[fitnessman]

Oh yeah? Well....you swallow! (Beer).

:D

jag

I don't drink anymore after last weekend!


















I don't drink any less either. :D

[jaguarr]

I don't drink anymore after last weekend!


















I don't drink any less either. :D

Oh, sure....you say that NOW, but time will tell the real story.

jag

[fitnessman]

Oh, sure....you say that NOW, but time will tell the real story.

jag

Yah well there was a midget (again) and then well...yah uhh.. and then we...The bar..

NEVERMIND