Jules_d1's rebuilding journal

**jules_d1** · 01-08-2009, 04:41 PM

Ok heres the deal. I had been leaning out from 97kg down to 90kg. My goal was to hit 85kg at about 10%BF. I got sick over christmas with glandular fever and lost 6kg in 4 days as well as a lot of strength. I am back in the gym now after about 3 weeks off and am going to be doing the following routine for a few weeks and then asses

Back and Biceps
Chest, shoulders and tris
Legs
Rest

REPEAT

For the first week or so i;m not going balls out 110% like usual. I need to ease back into it to make sure i;m over the sickness. Today i'll post the workouts i've already done.

**jules_d1** · 01-08-2009, 04:49 PM

SUNDAY JAN 4- BACK BI's

86kg

First session in a long time didnt really know what to expect except weight would be down. Wasnt jerking weights around. tried to keep good form for now.

Lat Pull
75kg- 10
75kg- 8
75kg- 8

Deadlift
315lb- 8
315lb- 8
315lb- 8

BB Row
185lb- 10
185lb- 10
185lb- 8

Seated V-bar Row
75kg- 12
85kg- 10
85kg- 10

Close Grip Supinated Lat Pull
65kg- 10 lost form towards end
65kg- 9
65kg- 12 some guy just moved my **** out of the way and started using it...i was pissed off so i got a few more out.

DB Curl
50lb- 8 messy
45lb- 8
45lb- 8

EZ BB Curl
oly bar + 70- 10
oly bar + 70- 9
oly bar + 70- 9..messy lest few

Seated incline double curl
35lb- 10
30lb- 12

Thats it for today. Felt a little funny after the last 2 sets of deads but i think that was more a conditioning thing. Felt fine after it. all in all it felt good to be back in there pumping it out.

**jules_d1** · 01-08-2009, 04:56 PM

MONDAY JAN 5th- CHEST SHOULDERS TRIS

FLAT BB BENCH
185lb- 8
185lb- 8
185lb- 8

INCLINE DB (was doing 100lb+ for 6-8 before i got sick

)
70lb- 8
65lb- 8
65lb- 8

CABLE CROSS
30- 10
35- 10
35- 10

SEATED SHOULDER PRESS
50lb- 10
50lb- 9
50lb- 8

Standing Mil Press
95lb- 10
95lb- 9
95lb- 10

Arnold Press
45lb- 8
40lb- 8
40lb- 8

Tri Push down
70- 10
80 (stack)- 10
80 (stack)- 10 last was a struggle

CG EZ Bench
Oly Bar + 100lb- 9
Oly Bar + 100lb- 9

Dip
Body Weight- 10
Body Weight- 10
Body Weight- 10

Once again weights were down a bit butstill felt good and lookin in the mirror seeing a good vascular pump after being a cripple at home for so long.

As expected..DOMS from yesterday

**jules_d1** · 01-08-2009, 05:04 PM

WEDNESDAY JAN 7- Legs

I was excited/scared to do this one......but scared of the DOMS that would follow. 1 Week off makes me sore so almost a month will be fun.

Squats- Well bellow parallel
225lb- 6
275lb- 5...messy
245lb- 6
245lb- 6

Leg Press
540lb- 12
630lb- 12
720lb- 8
720lb- 8

That was enough leg stuff for first session back....spent.

Seated Calf
90lb- 15
115lb- 10
135lb- 10
135lb- 6

Donkey Calf
180lb - 12 toes in
180lb - 12 toes out
180lb - 12 normal

I was stuffed after this. Where my glutes attach at the bottom of my back was super sore from the deep squats.

Bring on the doms.

**jules_d1** · 01-08-2009, 05:19 PM

THURS JAN 8- BACK BI's

86.4kg

This is where it gets interesting. I get to compare weights and see how i'm progressing. As expected, my legs are killing so no deads.

Lat Pull
75kg- 10
75kg- 10
75kg- 9 losing form on last

BB Row
185lb- 10
205lb- 9
195lb- 10

Seated V-bar Row
90kg- 10
95kg- 10
100kg stack- 10.....just enough 11th would be crap

Close Grip Supinated Lat Pull
70kg- 9
70kg- 9
70kg- 9...form gone

Hammer Machine Row
45kg- 12 easy!
55kg- 12 still easy
65kg- 12

DB Curl
50lb- 8 messy
45lb- 8
45lb- 8

BB Curl
90lb- 8
90lb- 8
90lb- 8

DB Curl 100% Super strict with full supination at the top
40lb- 10
40lb- 10
40lb- 10...killer!

EZ Preach
Oly Bar + 50lb- 12
Oly Bar + 50lb- 12

Double Cable Curl
35- 8 + 25 -4
25- 12

Good session. Weights were up but i have to factor in not doign deads also. Changed the bicep stuff around too. God the DB's were a killer but good!

**jules_d1** · 01-08-2009, 09:23 PM

FRIDAYJAN 9th- CHEST SHOULDERS TRIS

FLAT BB BENCH
195lb- 8
195lb- 8
195lb- 9....monster

INCLINE DB
70lb- 8
70lb- 8
70lb- 8

CABLE CROSS
35- 12
35- 12
40- 10..little messy towards end

SEATED SHOULDER PRESS
50lb- 10
50lb- 10
50lb- 9

Standing Mil Press
105- 9
95lb- 10
95lb- 10 EPIC

Like a tool i forgot about arnolds and went into pushdowns. Did them after the pushdowns

Tri Push down
80 (stack)- 12
stack + 5lb- 10
stack + 5lb- 9

Arnold Press
40lb- 10
45lb- 8...couldnt lock out 8th
40lb- 9

CG EZ Bench
Oly Bar + 100lb- 10
Oly Bar + 100lb- 8...spent from last set.

Dip
Body Weight- 11
Body Weight- 12
Body Weight- 11Not bad at all.....pretty much all went up. I'm not really keeping an eye ont he time, just going again when i feel ready ( not being lazy)

as usual.....pics post training.

**olympic** · 01-09-2009, 02:36 AM

Subscribed. It'll come back quick.

**jules_d1** · 01-09-2009, 02:45 AM

Originally Posted by olympic

Subscribed. It'll come back quick.

ah my first customer!

Yea i think it will. Those workouts were all done in 1 week and there was good gains from that. i'm not stressing over it at all.

**MrSinister** · 01-09-2009, 09:13 PM

second

so did u give up on the cutting in the end ?? just bulking from here or.. ?

**jules_d1** · 01-09-2009, 10:19 PM

Originally Posted by MrSinister

second

so did u give up on the cutting in the end ?? just bulking from here or.. ?

at the moment i want to bulk back up. Dropping 6kg like that wasnt nice. I'll get myself back up to the 90kgs and assess.

**young and strong** · 01-09-2009, 10:44 PM

You got ripped up mate, looking much leaner.

Strengths already looking good

**jules_d1** · 01-10-2009, 03:22 PM

Originally Posted by young and strong

You got ripped up mate, looking much leaner.

Strengths already looking good

thanks bro. i am a little leaner but i lost a bit off mass when i was sick

**jules_d1** · 01-10-2009, 07:12 PM

SUNDAY JAN 11- BACK BI's

I've been without my supps for a while but they arrived friday. This was my first session with my preworkout combo of controlled labs WhiteFlood, GreenMag and GlycerGrow. Gos i was buzzing beforehand. Also downed a full 4L jug of water while training.

Lat Pull
80kg- 9 (+5kg)
80kg- 8 (+5kg)
80kg- 8 (+5kg)

Deadlift
315lb- 8
335lb- 8 (+20lb)
355lb- 8 (+40lb)

BB Row
185lb- 10 (easy)
195lb- 10 (+10lb)
205lb- 8 (+20lb)

Seated V-bar Row
100kg stack- 10
Stack + 5lb- 8 (+5lb & extra weight attachment maybe another 5lb)
Stack + 5lb- 8 losing form(+5lb & extra weight attachment maybe another 5lb)

Added an extra set in here doing 2 sets each of the next 2 instead of 3 sets of 1

Close Grip Supinated Lat Pull
70kg- 10 maybe could have done more
75kg- 8 (+5kg)

Hammer Machine Row
70kg- 10 seated was f*ckin too high. (+5kg)
70kg- 9 ..messy 10th (+5kg)

BB Curl
90lb- 10lb (+2 reps)
100lb- 8..little messy. too much.
90lb- 10lb (+2 reps)...11th would have sucked

DB Curl 100% Super strict with full supination at the top
45lb- 8 (+5lb)
40lb- 10...killer! forearms killing coz i worse gloves as hands a getting torn up!!
40lb- 10 better without gloves...maybe would have squeezed 11th

EZ Preach
Oly Bar + 60lb- 12 (+10lb)
Oly Bar + 60lb- 12 (+10lb)

Double Cable Curl different machine..not sure of weights
30- 12
30- 10 & 25 + 5 dropset

Great session. Had good pumps all over. Deads were good. felt a little light headed after some of the dead sets but its just a conditioning thing i like. easily downed the water. Happy with the strength gains. Coming back quick.

pics again

**MrSinister** · 01-11-2009, 01:27 AM

"70kg- 10 maybe could have done more"

no maybe's, do your best work son!

good sesh, u r looking leaner and im jealous ur going to bulk for now

**olympic** · 01-11-2009, 01:48 AM

It looks to me like you kept a heap of your muscle and mostly just lost fat from those pics.

**jules_d1** · 01-11-2009, 02:02 AM

Originally Posted by MrSinister

"70kg- 10 maybe could have done more"

no maybe's, do your best work son!

good sesh, u r looking leaner and im jealous ur going to bulk for now

We'll see how it goes.....could have done more...but with bad form. Not what i;m looking for now. I'm bulking at the moment as i have some stuff lined up.

Originally Posted by olympic

It looks to me like you kept a heap of your muscle and mostly just lost fat from those pics.

Thanks man. I know i am leaner but i did lose some mass. Strength went right down but i rekon in a month i might be close to decent. No rush though.

I gotta get used to eating big again.....when your not used to stuffing your face its tough.

**MrSinister** · 01-11-2009, 02:15 AM

thats why im not caring to bulk especially now... summer hasnt even really kicked full in yet, gonna be a nightmare trying to get food down when its 30+ .. the ballarat sun will be fierce

**Ezy10z** · 01-11-2009, 02:37 AM

You've kept some good size. How do your current measurements compare to when you were 95kg?

**jules_d1** · 01-11-2009, 03:07 AM

Originally Posted by Ezy10z

You've kept some good size. How do your current measurements compare to when you were 95kg?

thanks buddy.

not sure. I'll id measure is waist and arms. before i got sick i was sitting at about 91cm around the waist and arms were between 17-17.5in on "arms day" which i dont do anymore.

might check waist tomorrow and measure arms (tris get worked tomoz).

Almost need to put new holes in the lifting belt as its pretty easy to get it on the tightest holes.

**wala** · 01-11-2009, 02:27 PM

Yoooo!

Whats up mate. yeh, you're lookin much more leaner than you're older shots from a few months ago, you look good for it too Jules!

Good numbers too, keep it up mate!

**jules_d1** · 01-11-2009, 02:32 PM

Originally Posted by wala

Yoooo!

Whats up mate. yeh, you're lookin much more leaner than you're older shots from a few months ago, you look good for it too Jules!

Good numbers too, keep it up mate!

thanks buddy. I'm still well under the numbers i was lifting before i got sick but its coming back quick.

Just eating up now to regain.

**jules_d1** · 01-11-2009, 07:32 PM

MON JAN 12th- CHEST SHOULDERS TRIS

Weight after workout- 89.8kg
Not measureing much from this as i was full of water at the time.

Waist post workout (gut full of water)- 89.5cm
was sitting about 91-90cm in the morning when i was 90kg

Arms- just over 16in
I know they look smaller. When i would measure them on arms day (bi and tri pump) they'd be over 17in

FLAT BB BENCH
205lb- 8 (+ 10lb)
205lb- 8 (+ 10lb)
205lb- 8 (+ 10lb)

INCLINE DB
75lb- 8 (+ 5lb)
75lb- 7 couldnt get 8 up (+ 5lb)
70lb- 8 epic!

CABLE CROSS
35- 12
35- 15 (+3 reps)
40- 15..little messy towards end (+5 reps)

SEATED SHOULDER PRESS
55lb- 10 (+ 5lb)
55lb- 9 (+ 5lb)
55lb- 9 (+ 5lb)

Standing Mil Press
105lb- 10 (+1 rep)
105lb- 10 (+ 10lb)
115lb- 8 push press last (+ 20lb..thought **** it why not?)

Arnold Press
45lb- 8 (+5lb)
45lb- 8 (+5lb)
45lb- 8 (+5lb)

Tri Push down
stack + 5lb- 10 (+5lb)
stack + 10lb- 10 (+5lb, +1 rep)
stack + 15lb- 10 (+10lb, +1 rep)

CG EZ Bench
REALLY wanted to get both sets out at 10 reps each. I was so determined that i wrote 10, 10 in my journal before i actually lifted....
Oly Bar + 100lb- 12 (+2 reps)
Oly Bar + 110lb- 10 (+10lb, +2 reps)
BOOOYA!

Dip
Body Weight- 12 (+1 REP)
Body Weight + 25lb- 10 (+25lb)
Body Weight + 25lb- 10 (+25lb)

Awesome session. the pump was awesome. I get a massive chest pump at the start. it goes down a little towards the end but still big.

Monster jumps in weights today. This time last week i was lifting 20lb less on the bench. For the first time since i;ve been back i felt like a "big guy" in the gym (no arrogant)

This is a pic of today (right) and 3 days ago on friday (left). exact same session.....nice difference.

**MrSinister** · 01-11-2009, 11:30 PM

nice
such volume and variety, how i miss it!!

**jules_d1** · 01-13-2009, 05:06 PM

WEDNESDAY JAN 7- Legs

Morning weight- 68.8kg

Hmm how i explain this.....umm....TODAY WAS F@CKING HOT! 39 degress on legs day...brilliant. Wasnt many at the gym. Really sorted the men from the boys today.

2nd leg session since being back....lets see what damage can be done!

Squats- parallel or deeper
245lb- 6 (+10lb...easy)
265lb- 6 (+20lb)
275lb- 6 (+30lb) Best set of them all
285lb- 5 (+40lb) last rep was bad

Leg Press
680lb- 12 (+140lb)
770lb- 12 (+140lb)
810lb- 8 (+40lb)
810lb- 6 (+40lb)....had to stop, potential for epic bowel movements

Added 6 more sets in for legs

Walking BB lunges
135lb- 18 steps
135lb- 20 steps
135lb- 20 steps

Leg Extensions
Stack -12
St + 10lb- 10
St + 10lb- 10

Going to do calf work tonight after work. I had to get outta there and eat!

Really happy with the session. I'm sitting here and the quads are screaming. Will need to do some quality stretching on them. Very happy about the increase in squats. 40lbs increase is nice in a week

Next week i'll be gunning for the 3 plates again......f*ck.....did i mention my quads are sore?

Leg press was epic...a killer. That last set was annoying. I wanted to go for the last two but really felt like i would **** myself....pros outweighed the cons

Adding the extra work was good. really felt it.......esp in the quads. Bring on the DOMs

**MrSinister** · 01-13-2009, 11:24 PM

nice squat n press, enjoy your doms, its going to be real nasty i can tell already lol

**jules_d1** · 01-14-2009, 08:07 PM

THURS JAN 14- BACK BI's

Leg DOMS not too bad today. 2 days after is always the killer. I expect to start getting sore this evening.

Lat Pull
80kg- 10 (+ 1 rep)
80kg- 10 (+ 2 rep) little messy last few
80kg- 10 (+ 2 rep) little messy last few

BB Row
205lb- 10 (+20lb)
215lb- 10 (+20lb) started to yank near the end
215lb- 12 w/ straps (+20lb)

Seated V-bar Row
Stack + 5lb- (+ 2 reps +5lb & extra weight attachment maybe another 5lb)
Not really feeling it in the back. Changed to med. neutral grip

Medium Neutral Grip seated cable row
85kg- 12
90kg- 10...felt these 100 times better

Close Grip Supinated Lat Pull
75kg- 11 (+5kg + 1 rep)
75kg- 10 (+ 2 reps)
Not really feeling it anywhere. Feel cramped up. Changed to supinated grip pulls (normal width)

Supinated Lat Pulldowns
75kg- 10....much better contraction

Hammer Machine Row
70kg- 10
70kg- 12 (+2 reps)
75kg- 10 (+5kg) last rep was short

BB Curl
100lb- 8
90lb- 10
90lb- 10

DB Curl 100% Super strict with full supination at the top
45lb- 10 (+2 reps)
45lb- 10 (+5lb)
45lb- 10 (+5lb)

EZ Preach
Oly Bar + 70lb- 9(+10lb)epic
Oly Bar + 70lb- 8(+10lb)epic
Have a suspicion this bar was havier than the other. Will try 70lb witht he other bar next time.

Double Cable Curl
30- 12
35- 9 (+5kg)

Straight bar cable curl
70kg- 8 went for 9 but wouldnt budge even with bad form
60kg- 15....total burn out set.

Good session. Finding things that work better for me so thats a plus. Was pretty tired coming to the gym today but pushed through. Could have easily walked out after finishing back.

Straps make such a difference for me on back day. I can pull with the back rather than the arms and it makes a difference as shown on the last set of rows. Grip strength isnt really a big thing to me so its all good.

**MrSinister** · 01-14-2009, 10:53 PM

i used to care about grip till i got straps, hate to do back without em now!
nice sesh, i like how ur picking what feels better for urself

**jules_d1** · 01-15-2009, 12:37 AM

Originally Posted by MrSinister

i used to care about grip till i got straps, hate to do back without em now!
nice sesh, i like how ur picking what feels better for urself

thanks man.....i was able to do it before but taking time off you lose that a bit.

Being smart and listening to what works is the difference between little or no gains and solid gains. Its funny seeing ppl who have been lifting "seriously" for 5+ years who still do workouts from flex

**young and strong** · 01-15-2009, 02:48 AM

Strong squats & BB rows mate. i'm liking the volume your using with them weights as well.

But WTF man, my arms are like 17 inches and yours look bigger than mine. Gues it must be a arm length sort of thing lol

**\J/** · 01-15-2009, 02:58 AM

subbd brah, workouts look good, keep it up! check out my log aswell I think we both just started

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