jedi-niz workout journal -RETURN OF THE JEDI

[jedi-niz]

Inspired by Pochieg to make a journal of my own for many reasons...

-- To keep track of my progress
-- To get feedback from members
-- To help me stay consistent

Reasons why I want to lift...

-- I never ever want to go back to my old self (more on this later)
-- I want to look good with a shirt off
-- I love the feeling of being physically fit

Background

-- Ever since I was a child I was faced with weight problems, in middle school i was challenged with the task of running a mile which took me forever.
I was not anti-fun though, i played kickball, football and baseball in the middle of the street just as any other normal kid, but I was lacking the physical skills all the other kids had because of my weight hindrance. I played little league baseball for quite a few years and that kept me active, yet i was still overweight. By the time I was in 9th grade I was a very big about 200lbs and I decided on playing football, so for 2 years I did. I also played Tennis in the football off season to keep me agile, but no matter how much I ran i remained overweight because my diet was lacking any structure.
-- The true challenge came my junior year in high school, I stopped playing sports to focus on academics, and with that came the epic muscle loss and fat gain, my peak was 225lbs I'm guessing like at least 35% body fat. I was devastated by people calling me names and saying i have boobs, i came up with a plan.
-- I have a good friend who had lost weight on weight watchers it seemed so cool, except for the fact that i couldn't afford it. so instead i educated myself on nutrition information and different cardio techniques to maximize fat loss. The summer before Senior year I began running daily and watching what i ate, i did not take any fat burners because i was intimidated by the side effects.
-- by the time senior year began i was a slim 170 and very surprise, all the hard work really paid off, I did not looks awesome but it was a good change. i stayed somewhat slim until January of 2008 when i began lifting weights to pack on some muscle.
-- I went through countless programs over the duration of 2008 and some seemed to have benefited me greatly, i am roughly 185 now.

Goal

Short-term
-- I want to increase the weight i lift each week
-- i want to stay consistent throughout the entire 8 weeks

Long-term
-- I want to be around 195 bulked by the end of this
-- afterward i will begin a different routine for cutting 12 weeks

Workout Program

-- i am doing "scott_donald's" 4-day split
--Monday [legs/abs]
--Tuesday [REST]
--Wednesday [chest/triceps]
--Thursday [REST]
--Friday [Back/Biceps]
--Saturday [REST]
--Sunday [Deltoids/traps/forearms]

[Ahlim]

Nice stuff, you can do it. Your background could possibly motivate a number of readers.

[jedi-niz]

Nice stuff, you can do it. Your background could possibly motivate a number of readers.

thankyou kind sir

[jedi-niz]

my first documented day, i officially started on monday but i forgot to write stats down :-p

for every lift i warm up with little to no weight for a nice amount of reps

Deadlift 4x6 [130][160][190][210]
Wide-grip Chins 3x8
Close-grip Chins 3x8
1-arm DB rows 4x8 [50][55][60][65]
BB Bicep Curls 4x6 [50][60][60][50]
DB Hammer Curls 4x8 [25][15][25][15]

This week was awesome props to scott_donald for such an amazing routine, this is probably the best routine i have ever done.
i was struggling with the close-grip chins right after the wide grip, i should have rested more in between sets, other than that it was all great.

[pochieg]

props to crops and i made a love mix dedicated to you

[Ahlim]

my first documented day, i officially started on monday but i forgot to write stats down :-p

for every lift i warm up with little to no weight for a nice amount of reps

Deadlift 4x6 [130][160][190][210]
Wide-grip Chins 3x8
Close-grip Chins 3x8
1-arm DB rows 4x8 [50][55][60][65]
BB Bicep Curls 4x6 [50][60][60][50]
DB Hammer Curls 4x8 [25][15][25][15]

This week was awesome props to scott_donald for such an amazing routine, this is probably the best routine i have ever done.
i was struggling with the close-grip chins right after the wide grip, i should have rested more in between sets, other than that it was all great.

Fantastic volume in the training session.

[jedi-niz]

Barbell Press 4x6 [115][125][135][155]
Side Laterals 3x8 [15][17.5][20]
Bent over Raises 3x8 [10][15][15]
Barbell Shrugs 3x15 [135][165][185]
Dumbbell shrugs 3x15 [50][30][50]
Behind the back Barbell 3x15

i switched the original dumbbell press, to barbell because it feels better.
everything was good i kno im going to be sore tomorrow :-p

[jedi-niz]

Squat 4x8 [135][160]185][200]
Leg Press 4x8 [140][180][240][280]
Straight Leg Deadlift 4x6 [85][105][125][135]
Leg Curl [180][195][210]
Calve Raises [200][240][280][320]
Hanging leg Raises 3x10
Weighted crunches 1x20 [10] 2x15 [25]

Today marks one week since i began this routine and i have to say it is amazing
waking up this morning at 5:20 was not too bad but when i left my house it was so cold outside and i had to make sure i stretched well and did warm up sets to get my blood flowing, in all it was a great session.

[pochieg]

good job keep it up and for some reason your avatar reminds me of mitch

[jedi-niz]

good job keep it up and for some reason your avatar reminds me of mitch

lol all his myspace pictures look like this hahaha, man 1 week down and i already see a difference

[Ahlim]

Squat 4x8 [135][160]185][200]
Leg Press 4x8 [140][180][240][280]
Straight Leg Deadlift 4x6 [85][105][125][135]
Leg Curl [180][195][210]
Calve Raises [200][240][280][320]
Hanging leg Raises 3x10
Weighted crunches 1x20 [10] 2x15 [25]

Today marks one week since i began this routine and i have to say it is amazing
waking up this morning at 5:20 was not too bad but when i left my house it was so cold outside and i had to make sure i stretched well and did warm up sets to get my blood flowing, in all it was a great session.

Keep it up.

[jedi-niz]

Flat Bench Press 4x6 [135][145][160][175]
Incline Flies 4x8 [25][30][35][20]
Leaning foward weighted dips 4x8 [25][35][25][25]
Close Grip Bench 3x8 [75][95][115]
Skull Crushers 3x8 [50][70][50]
dips 3x8

ok so wow, i need to find something better to eat in the morning, i did not sleep well because i had a ton of homework, i woke up at 5:15 and i had a banana and milk before going to the gym but i felt like i had NO energy
i need to find something better to take in the morning to give me energy for an intense session

[AllDai]

Flat Bench Press 4x6 [135][145][160][175]
Incline Flies 4x8 [25][30][35][20]
Leaning foward weighted dips 4x8 [25][35][25][25]
Close Grip Bench 3x8 [75][95][115]
Skull Crushers 3x8 [50][70][50]
dips 3x8

ok so wow, i need to find something better to eat in the morning, i did not sleep well because i had a ton of homework, i woke up at 5:15 and i had a banana and milk before going to the gym but i felt like i had NO energy
i need to find something better to take in the morning to give me energy for an intense session

Try out either White Flood, Vasocharge, NO Explode, or other pre-workout supps to help with energy. Good luck!

[jedi-niz]

Currently taking every morning:
1 a day for men and glucosamine for my joints
both from costco

also take ON whey protien sometimes

but thats about it for supps

[jedi-niz]

Deadlift 4x6 [170][210][260][230]
Wide Chinups 3x8
narrow chins 3x8
1 arm db row 4x8 [50][55][60][65]
BB Curls 4x6 [55][65][70][55]
DB Hammer curls 4x8 [17.5][25][20][20]

like seriously today was not a good day, i hardly slept and was extremely tired all day, i must be better for next week

[pochieg]

if you know that youre not gonna sleep that well put some vaseline under your eyelids before you sleep. it kinda helps with your eyes not feeling tired and almost falling asleep and helps with bags too. DEAD SERIOUS got this from tyra show. try it might help a bit. i do it sometimes.

[Ahlim]

Deadlift 4x6 [170][210][260][230]
Wide Chinups 3x8
narrow chins 3x8
1 arm db row 4x8 [50][55][60][65]
BB Curls 4x6 [55][65][70][55]
DB Hammer curls 4x8 [17.5][25][20][20]

like seriously today was not a good day, i hardly slept and was extremely tired all day, i must be better for next week

Still, good workout. Feeling any difference between wide and narrow?

[jedi-niz]

Still, good workout. Feeling any difference between wide and narrow?

yes when i do wide pull ups i feel the width of my lats being worked as opposed to the narrow, with the length of my lats being worked it feels really nice the next day lol.

[jedi-niz]

two words. **** YEAH!

BB Press SmithMachine 4x6 [45][55][60]45]
Side Laterals 3x8 [15][20][15]
Bent Over raises 3x8 [15][12.5][15]
BB Shrugs 3x6 [135][185][215]
DB Shrugs 3x15 [50][65][70]
BB behind back wrist curl 3x15 [75][95][105]
Hanging leg raises 3x10
Weighted crunches 3x15 [10][25][25]
weighted oblique stretch 50lb dumbell 1x17 1x8
other ab twist thing 2x10

ok so today i felt so motivated and energized despite the lack of sleep and i just got off work but anyways it was a great day and i did abs today because tomarrow morning i dont know if i will have time to fit abs into the legs session. but seriously today was great. parents are gone so i must cook something good lol im thinkin chicken. cant wait till tomarrow....oh midterms this week

[Ahlim]

Nothing beats going through a workout strong despite lack of sleep and so on. This beats having a full night's sleep and then just not feeling motivated to put in effort to train on the following day.

[readyforthepain]

good luck man

[jedi-niz]

Again another awesome day

Squat 4x8 [145][160][190][210]
Leg Press 4x8 [140][210][280][360]
Straight leg DL 4x6 [80][90][100][110]
Leg Curl 3x8 [180][210][195]
Calve Raises 4x8 [240][270][315][345]

omg like seriously today was great a new PR on leg press. I felt very motivated when i woke up this morning. I hope this is a good week
btw HEROES TONITE

[AllDai]

Nice leg day man, and congrats on the leg press PR.

[pochieg]

props. nice leg day chris. and dude i found the leg curl machine. really really homo. you lay down and its super gay looking

[jedi-niz]

Flat Bench 4x6 [145][155][170][180]
Incline Flies 4x8 [20][25][35][40]
leaning forward weighted dip 4x8 [170][180][190][200](weird machine)
Close Grip Bench 3x8 [35][45][50] (weight on each side)
Skull Crushers 3x8 [70][70][50]
Dips 3x8

Alright so today was pretty good, except for the fact that i woke up at 1am thinking it was 5am and got ready to go to the gym....then i looked at the clock and was like wtf? i am not sure how that happened i was very confused, so i tried to go back to sleep for a couple hours. i warmed up with a 2x8 of pylo pushups and some stretching. overall it was a good gym day. im looking forward to friday i wanna work out my back. oh yea and i have some new pics

[pochieg]

pylo push ups huh thats interesting.

[jedi-niz]

Deadlift 4x6 [170][200][220][250]
Widegrip Chin 3x8
Narrow Chin 3x8
1 Arm DB Row 4x8 [55][65][75][80]
BB Curls 4x6 [45][65][75][80]
DB Hammer Curls 4x8 [20][25][20][20]

Today was great, i usually go after school on fridays since i am out by 1:00pm but today my girlfriend has a Dr. Appointment so ima take her. i went this morning at 5:30am before school and it was great. i started off with deadlifts and i am goin down in weight to make sure my form is perfect so i dont mess up my back later. the db row was the best i have a new PR of 80lb but i think next week i can do a lil more. the curls are something i am trying to focus on, i want to have stronger biceps but i need to make sure i slowly build up and squeeze on each rep. Overall it was a great session.

[Ahlim]

Nice. Working out at 5.30 a.m ftw.

[jedi-niz]

Barbell Press (smith machine) 4x6 [45][50][57.5][67.5]
Side Laterals 3x8 [15][20][15]
Bent over Raises 3x8 [15][15][17.5]
BB Shrugs 3x6 [135][205][225]
*behind the back shrugs (smith machine) 3x8 [25][45][70]
Leg Raises 3x10
Weighted Crunches 3x15 [10][25][25]
oblique bend 2x15 [55][55]
ab twist
bb wrist curl 3x15 [10][15][20]

great workout this morning, then i was stuck at work all day so im super tired right now, i must rest up, legs tomarrow!!!

[pochieg]

nice workout. and wtf at 17.5? they have those LOL no way. you just grab 2 1/2s huh.