2009/2010 season of jacked

[VforVlad]

After a month of being catabolic and drunk this summer, im back to lifting heavy and eating well.

Gonna be doing Doggcrapp for 4-5 weeks (blast); then ill deload and repeat.

This is already week two; so ill start tracking workouts today.

Exercise list:

Chest:
db incline
plate loaded machine press
db flat press

back width:
Plate loaded pulldown
rack chins
cable pulldowns

back thickness:
lying Row
Deadlifts
cable row

Shoulders:
Machine plate loaded press
DB laterals
Barbell shoulder press

Triceps
machine pressdown
reverse close grip bench press
skullcrushers

Biceps:
Machine curl
EZ curl
Barbell curl

Forearms:
hammer curls
reverse curls
wrist curls

quads:
Front squat
leg press
hack squat

hamstrings:
SLDL
hamstring curls

Calfs:
seated calf raise
standing calf raise
leg press calf raise

[VforVlad]

Workout 4; Friday; Upper + bi's

worked bi's with upper because

DB Flat Bench: 80x9,2,1 (12)
Cable Lat Pulldown: 195x8,3,2 (13)
Machine Cable Row: 160x9 (straight set)
Barbell Shoulder Press: 125x6 (straight set)
Skullcrushers: 90x6,2,1 (9)
Barbell Curls: 80x6,2,1 (9)

-feel sick today, i might skip Mondays workout and move it to wednesday.. we'll see how it goes.

injury free so far

[burdenedbeast98]

count me in, brah...

this past month i've burst with power...went from strength to strength, got swoller, thicker and generally more jacked...have bf% just a bit lower than last winter but with the gains since look a helluva lot more athletic with some slight abdominal definition...eat decently well and lift heavy 3-4 times a week, balls to the wall...most anabolic and productive month since i started lifting seriously...

Operation Jacked 09-10! (no homo)

will post workout routines starting next week

[VforVlad]

Workout 5
Leg + Biceps:

Front Squats, heel elevated: TT:155x8, 115x20 (LT: 135x8)
Hamstring Curl: 4 plates x9
Barbell Curl: TT:80x8,3,2 (13 total) (LT:80x6,2,1 (9 total))
Hammer Curls: 38's x8

--strong workout.

[VforVlad]

Workout 6:
Upper

DB Incline Press: 70 x10,4,2 (16) (LT: 65's for 18, so improvement)
Close Grip Pulldowns: 210 x8,3,2 (13) (PR)
Machine Row: 238 x8
Shoulder Press: 125 x5 (..last time 6, failboat)
DB Overhead Tricep Extension: 75 x7,3,2 (LT: 70 for less)

[VforVlad]

Workout 7:
Lower

Leg Press: 6(45's) + 1(25) per side x 9, 5(45)+1(25) x20
hamstring curls: hurt..fcuk

DB curl: 40's x18 (12,3,3)
Reverse Wrist curls: 45x10

[VforVlad]

Workout 8:
Upper

DB Press: 80's x8,2,1 (fail..now i have to sub it out)
Tbar Row: 4 plates x10
Plate Loaded Pulldown: 2 (45's) + 1 (35) each side x 7,3,2 (12)
Tricep Pressdown: 135 x10,3,2 (15)
See-saw DB Press: 40 x16 (each hand)

[VforVlad]

Workout 9: Mini upper (back pinched nerve no legs)

Ez Curl: 90x7,3,1 (11 BIG PR)
Reverse forearm curl: 50x12
CGBP: 135x5x5x5 (just to get used to it again, wrist hurt.. shiz)

[VforVlad]

Workout 10:
Upper

DB Press: 80x11,2,2 (15) LT:11
Chin ups: BW x12,4,3 (19)
Incline DB Row: 70 x10
Seesaw shoulder press: 45 x15 LT: 38x16
Dips (machine): stack+10 x21,6,6 (too many)

[VforVlad]

Workout 11:

DB Press: 80xalot (move to 85s)
Seesaw press: 50x12
Hammer Curl 40x19
Tricep pushdown: 62.5(HH)x8,4,2 (14)

[VforVlad]

Workout 12:
pinched nerve getting worse.. might have to put training on hold for a week or two.
--DC .. has been modified due to external circumstance, training intensity is high.

DB Flat Bench: 85x7 (straight set)
Plate Loaded Pulldown: 3 plates each side x7,3,2 (12) LT: 2plates +35 each side (12)
--20lb PR
Barbell Curl: 95lbs x7,2,1 (10) LT: 90x7,3,1
Tricep Pushdown: 145x8,4,2 (14) LT: 135 (15)
Seesaw DB: 55 x6 each hand (best set)

[VforVlad]

first workout since midterm **** got real.

-- was kinda de-load ish, ready to start light squatting again thank god.

Db Bench: 85's x7
Incline DB Bench: 70x10

Lat Pulldown plate loaded: 3 plates each side x 6
DB Incline Row: 70x12,8

BB Curl: 90 x7,4
Tricep Pushdown: 120x12,8

[VforVlad]

First Leg Workout in a long time:

Squats: 225 x5,5 (real bad.... form is off, but ill get back to 275 within the month)
Leg Extension: 180 x15,15
Calf Raise: 4 plates x20,20

[VforVlad]

what ive been up to:

Notable lifts from past 10 days:

EZ Curl: 90x9 (almost 10)
Military Press: 115x5
DB Bench: 80x12; PR
------------85x7

Pulldown: 3 plates

[VforVlad]

squat: 235x5,5 -- form is gettin back, but still inconsistent
Leg Press: 5plates each side x12,12,12
4plates each side x20 (QUICK; huge burn)

[VforVlad]

todays highlight
DB Bench: 85x9,6; pretty easy

[VforVlad]

today was legs and goal was 245x5;

went like this:
Squat:
245x5
255x5
265x3 (couldve gotten 6 or so)

Leg Press:
6 plates per side x8
5 plates per side x20

almost back to top form, maybe next time i will crack 285 for rep.

[VforVlad]

Upper Workout:

DB Bench: 90x6,3 and 80x8 (90 is a BIG PR)
Military Press: 115x12,8,8
Pullups: BW x12,6
TBar Row (machine): 80x8
Tricep Pressdown: 165x8,6
EZ Curl: 90x6,6 (tired biceps)

[VforVlad]

Leg workout:

Squat: 275x2,2; 255x5
Leg Press: 500x20 (not counting sled)

[VforVlad]

woke up in **** mood, no energy; but i still got it done in the gym.

DB Bench: 90x7,5 (PR); couldve gotten more than 7 for sure, crappy db hurt wrist.
--stretch
Wide Grip Pullups: BWx12, BW+17.5x4 (barely any rest)
BB Row: 145x12,12 (30 sec rest, light)
Shoulder Press (Seesaw): 53.5x6 each hand
Tricep Pressdown: stackx9,9 (low rest between sets and between exercises, fried)
BB Curl: 90x9, biceps really tired for some reason, but couldve pr'd if rested)

[VforVlad]

Lower+lower back+bicep:

Squats: 265x5; 285xfail; bar fell off shoulders...********
hyper extensions with squeeze: x15,15
Barbell Curls: 90x12 (PR); 65x20 (pr)
Reverse Curl: 60 x10 (good form)