JBERT112 - Training Log. GAIN LEAN MUSCLE.

[Jbert112]

So I worked out 2 days ago sort of with less intensity. Shoulder is STILL hanging around, and I shouldn't have worked out at all but I couldn't help it.

I did:

2 Sets Reverse Grip Cable Tricep Extensions

2 Sets Seated Incline Dumbbell Curls

2 Sets Smith Machine Close Grip Bench

2 Sets Heavy Dumbbell Shrugs

2 Sets Forearm Curls

2 Sets Forearm Extensions

1 Set Machine Calve Extensions

1 Set Weighted Decline Crunches
.
.
.
.
.
.

As of now, shoulder feels ok, a lot better going across my body.

Legs tomorrow.

Hopefully a real Upper Body workout soon.

[Majestyc]

Good workout, brah. Hope your shoulder gets well soon.

[Jbert112]

Shoulder's even closer to being 100%. Not quite there yet though.


Yeserday had another workout anyways.
Heavy on legs, light on upper.
No shoulders, no chest.

Only listing weights/reps for exercises I did like normal.


Squats

205 X 8 PR
205 X 7
205 X 6

Stiff-Legged Deadlifts

150 X 8 PR
150 X 8
150 X 8


2 Sets Bodyweight, limited ROM Dips.

3 Sets Bodyweight, limited ROM Wide Grip Chins

2 Sets Behind Back Barbell Shrugs

1 Set Reverse Curls

[Majestyc]

Nice workout, brah. How far do you go down on the squats?

[Jbert112]

Nice workout, brah. How far do you go down on the squats?

Thanks man. Just can't wait to get back to Upper Body so I can start gaining weight again.

Parallel on the squats.

BTW, repped you like a month ago.

[Jbert112]

Woke up and the shoulder's feeling real good today. No more dull ache in there, and ROM to across my body has improved. I think I'm close to being back to full strength, but I'm still gonna try not to rush it.

Haven't been taking creatine the last week or so, and dropped my water weight. I'm sitting at 160. Once the shoulder's completely back, I won't stop until I hit 175.

[Widge]

looking good, keep at it and adding weight to tha bar

[Jbert112]

looking good, keep at it and adding weight to tha bar

Thanks bro, appreciate it.

[Jbert112]

QUICK HITS

Wake up time: 8:30

Hrs. of sleep: 7.25

Workout: Legs

Workout time: 10:15 PM

Workout duration: 45 minutes

Rating: 9/10


WORKOUT

Parallel Barbell Squats

SET 1: (warmup) 95 X 8
SET 2: (warmup) 135 X 8

SET 3: 215 X 8 PR
SET 4: 215 X 7
SET 5: 215 X 6

Stiff Legged Deadlifts

SET 1: 155 X 8 PR
SET 2: 155 X 8
SET 3: 155 X 8

Leg Extension

SET 1: 200 X 10 PR
SET 2: 200 X 10

Lying Ham Curls

SET 1: 140 X 8
SET 2: 140 X 7



IMPROVEMENTS

Added 10 lbs to my Squat Personal Best
Added 2 reps to best set of Leg Ext's.
Added 5 lbs. on all sets of Stiff Legged Deads.

NOTES

Short and sweet. Intensity was high.
Squats felt great, good form, new PR.
Hopefully calves tomorrow.

-Rating 9/10, Everything went smooth.

[Majestyc]

Great leg workout, brah.

[Jbert112]

So I tested the shoulder a little at the gym today. Did some full ROM pullups, and it felt fine. Did some flat DB Bench with light weight, and it hurt a little on the lockout. Lockout and over my head seems to be the two problem areas, almost completely healed. I'm getting real anxious to get everything together again and move towards 180 lbs. Starting creatine back up again today and upping my cals back to where they were.

Working on a new 4 day split with an added twist for my bulk to 180. Once the shoulder is back and everything falls into place, there's no stopping me.

Only 161 lbs today (off creatine). Leg workout today as follows:

QUICK HITS


Workout: Legs

Workout time: 2:10 PM

Workout duration: 40 minutes

Rating: 8/10


WORKOUT

Parallel Barbell Squats

SET 1: (warmup) 95 X 8
SET 2: (warmup) 135 X 8

SET 3: 225 X 6 PR
SET 4: 225 X 5
SET 5: 135 X 15

Leg Press #2

SET 1: 140 X 10
SET 2: 160 X 10
SET 3: 180 X 10 PR

Leg Extension

SET 1: 205 X 10 PR

Lying Ham Curls

SET 1: 140 X 10

Calf Raises on Leg Press #2

SET 1: 180 X 12
SET 2: 180 X 12


IMPROVEMENTS

Added 10 lbs to first 2 sets of Squats
Added 5 lbs. to best set of Leg Ext's.
Added 2 reps on Lying Ham Curls

NOTES

Form faltered a little on squats. 2 Plates was heavy.
Went for light weight, high reps, good form last set.
May do 20 rep squats as soon as the weekend.
Dropped the Stiff Leggeds for today.
Threw calves back in nice and easy.
On Leg Press real slow down, explode up.
.
.
.
-Rating 8/10, Technically 225 X 6 isn't a new PR, but for me repping 2 plates was a goal and finally got it. Went easy on calves since I haven't done them in so long.

[Jbert112]

O.K. so yesterday I did Chest/Triceps/Shoulders
Day before that I did Back/Biceps.

Pretty good workouts, I modified the ROM somewhat on chest and shoulder presses but for the most part the shoulder cooperated. I have started the creatine back up, and have been upping my cals. I'm pretty much back to 165, and am looking to add 5 lbs. by 10/26.


QUICK HITS


Workout: Back/Bis

Workout time: 2:05

Workout duration: 45 minutes

Rating: 9/10



WORKOUT

Weighted Pull-ups

SET 1: BW + 15 X 8 PR
SET 2: BW + 15 X 6
SET 3: BW + 15 X 5

Machine Rows

SET 1: 200 X 8
SET 2: 200 X 8
SET 3: 200 X 7

Seated Cable Rows

SET 1: 47.5 X 10
SET 2: 47.5 X 10
SET 3: 47.5 X 10

DB Shrugs

SET 1: 85s X 10 PR
SET 2: 85s X 10
SET 3: 85s X 10

DB Curls (Ran the rack)

STARTED: 40s X 7 PR
ENDED: 15s X fail


NOTES

-Felt so good to hit an upper body workout finally.
-New PR on the Weighted Pullups, 15 added lbs. X 8 reps.
-Lost some strength overall on Rowing movements.
-On Cable Rows, slow, good form, rolled traps back, killed traps.
-New PR on the DB Shrugs, keeping the reps lower than usual.
-Ran the rack on DB Curls, destroyed my arms.

-Rating 9/10, Finally back in the gym for upper body after 3.5 weeks and was still able to manage some PR's. Grip strength was better than expected also.





WORKOUT

Incline DB Bench

SET 1: (warmup) 27.5s X 8

SET 2: 50s X 8
SET 3: 50s X 8
SET 3: 50s X 8

Pec Fly Machine

SET 1: 130 X 8
SET 2: 120 X 8
SET 3: 110 x 8

Decline Cable Press (Hi>Low)

SET 1: 22.5 X 12
SET 2: 22.5 X 12
SET 3: 22.5 X 11

Seated DB Laterals (flat bench)

SET 1: 25s X 8
SET 2: 25s X 8
SET 3: 25s X 8

Lightweight Military Press

SET 1: 60 X 8
SET 2: 60 X 8

Machine Tricep Press

SET 1: 140 X 8
SET 2: 140 X 8
SET 3: 140 x 9

Overhead Rope Tri Ext.

SET 1: ?? X 8
SET 2: ?? X 8
SET 3: ?? X 8

IMPROVEMENTS

-No improvements, first push workout in 3.5 weeks.


NOTES

-Lost some strength overall in these exercises.
-Concentrated on form, as long as shoulder didn't hurt.
-About 4/5 ROM on Incline DB Bench
-Full ROM on Decline Cable Press
-Light on Shoulder Pressing.
-Hit Triceps pretty hard.

[Majestyc]

Awesome workouts, brah.

[Jbert112]

O.K. so with the shoulder pretty much healed, I am hitting all bodyparts again which means time for new goals and workout plan. I lost some strength, and some weight also, more weight than i thought.

Weighed in first this morning at 161.2

If i can stay healthy, my goal is 175 by Christmas day


Here's a general outlook on the workout plan I'll be following. 2 days for chest/tris/shoulders to help them catch up. And obviously subject to change as plateaus, etc.. come up.


SUNDAY
LEGS / ABS

-Parallel Squats
(1 X 20)

-Leg Press
(3 X 8-12)

-Stiff Legged Deads
(3 X 6-10)

-Leg Extension
(2 X 8-12)

-Ham Curls
(2 X 8-12)

-2 Calves Exercises

-Ab Work


MONDAY
CHEST / TRIS

-Barbell Bench
(10,8,6,4,2)

-Incline DB Bench
(3 X 6-10)

-Decline BB
(2-3 X 6-8)

-Weighted Dips
(3 X 6-10)

-Skullcrushers
(3 X 6-10)

-Overhead Rope Ext.
(2 X 10-12)


TUESDAY
OFF


WEDNESDAY
SHOULDERS / ABS / CALVES

-Military Press
(4 X 6-10)

-Seated Laterals
(3 X 6-10)

-DB Press Hammer Grip
(2 X 6-10)

-Ab Work

-Calve Work


THURSDAY
BACK / BIS

-Deadlifts
(4 X 5)

-Weighted Pullups
(3 X 6-10)

-Bent Over Rows
(3 X 6-10)

-Seated Cable Rows
(2-3 X 8-12)

-DB Shrugs
(3-4 X 6-12)

-DB Hammer Curls
(3 X 6-10)

-Forearm Work


FRIDAY
CHEST / TRIS / SHOULDERS Day 2

-Pec Fly Machine
(3 X 8-12)

-Cable Crossovers Hi->Low
(3 X 8-12)

-Pushups
(2 X 15-20)

-Front DB Raises
(2 X 8-12)

-Cable Side Laterals
(2 X 8-12)

-Close Grip Bench
(3 X 8-12)

-One Arm Reverse Grip Ext.
(2 X 8-12)


SATURDAY
OFF

Again, this is not set in stone, I'll see how well I do with it.

If I don't gain I blame it all on my diet because the workout aspect has never been my downfall.

175 here I come!

[Jbert112]

My workouts from Sunday and Today (Monday)



LEGS / ABS

Parallel, 20 Rep Squats

SET 1: (warmup) 95 X 8

SET 2: 155 X 20 20 Rep PR

Leg Press #2

SET 1: 180 X 12
SET 2: 230 X 12
SET 3: 270 X 12 PR

Stiff Legged Deads

SET 1: 165 X 8 PR
SET 2: 165 X 8
SET 3: 165 X 8

Leg Extension

SET 1: 210 X 10 PR
SET 2: 210 X 10

Lying Ham Curls

SET 1: 140 X 10
SET 2: 140 X 8

Calve Raises On Leg Press #2

SET 1: 190 X 12
SET 2: 190 X 12

Weighted Incline Russian Twists

SET 1: 25 X 25
SET 2: 25 X 25


TRIS

(Only tris because chest still sore from Friday.)

Machine Tricep Press

SET 1: 150 X 10 PR
SET 2: 150 X 10
SET 3: 150 X 10

Overhead Rope Ext

SET 1: 50 X 12 PR
SET 2: 50 X 12
SET 3: 50 X 10

[Majestyc]

Awesome PRs, brah!

[Helacool3]

Awesome PRs, brah!

x2. good job

[Jbert112]

Awesome PRs, brah!

x2. good job

thanks guys

[Jbert112]

K so i've been back in the gym, pretty much fully healthy. I haven't been updating lately due to time constraints.


Some notable PR's this week:

Squat (20 rep PR): 165 lbs.
Barbell Bench: 225 lbs.
Deadlift: 305 X 5
DB Shrugs: 90s X 10
Leg Extension: 215 X 10
Incline DBs: 55s X 8


Today for Chest Tris I did:


Barbell Bench:

155 X 10
165 X 8
175 X 5
185 X 3
195 X 1

Incline DB Flyes

35s X 8
35s X 7
30s X 7

Hi Low Cable Press

27.5 X 8
27.5 X 8
27.5 X 8

Weighted Dips

25 X 5
25 X 5

Reverse Grip 1 Arm Ext.
(running rack)
20 X 8
15 X 8
10 X 8




.will try to update more often.
but i'm at my heaviest + strongest right now.

[Helacool3]

good workout. I'm admirin your bench. I think I'm gonna try doing that next week starting with 10 reps then working the weight up instead of doing the heaviest weight for a low amount of reps.

[Majestyc]

Solid workout.

[Jbert112]

waiting for an orthodontist appointment on the shoulder.
not working upper body
still doing legs
still on the creatine.

that is all.

[Jbert112]

Well it's been a while! Turns out I did have a small tear in my labrum and I stopped working out completely, and was really disappointed about the whole thing. I just started working out again these past few weeks. I'm sitting at 161 lbs, the same as 1.5 years ago haha. I lost a little muscle and replace it with a little fat, but i pretty much look the same. My bench, squat, and dead have all plumetted. Sucks.