Jakeeck's Workout Journal

[jakeeck]

starting at 168 lbs...

this is all last week.. just keeping track of what i did before i forget

Monday: Chest
db bench press: 60's 3x6
incline flyes: 35's 3x8
flye machine: 120 3x8
dips: 3x8 BW

Tuesday: Back
Deadlift: 199 3x5
BB row: 120 3x8
high row machine: 160 3x8

Wednesday: Arms
ez bar curl: 60 3x6(not including bar weight cuz idk how much it is)
close grip preachers: 30 3x8 (same as above)
skulls: 40 3x8 (bar again)
tricep pushdowns: 100 3x8

Thursday: Shoulders/traps
side delt raises: 15's 3x8
bb overhead press: 75 3x8
upright row: 75 3x8
db shrugs: 60's

Friday: Legs/abs
Squat: 135 3x4
leg press: 230 3x8
leg ext: 90 3x8
hammy curls: 50 3x10
abs: i just do hanging leg raises and ab wheel

BIG 3:
bench: 160 3x6 Goal by end of school year(middle of may): 200 3x6
deads: 199 3x5 300 3x5
squat: 135 3x4 200 3x6

Major Goals: Join 1000 club by jan 1st 2010
Weigh 200 with a decent bf% by jan 1st 2010

[jakeeck]

monday: chest

db bench: 60's 2x8 1x6 Goal: 60's 3x8
incline flyes: 35's 3x8 Goal: 40's 3x5
fly machine: 120 3x8 Goal: 125 3x8
Dips: 3x8 BW Goal: +10 lbs 3x8

[jakeeck]

tuesday: back

pullups: 3x8 1x6 Goal: 3x6 w/ +5 lbs
deadlift: 95 kg 3x5 Goal: 97.5 kg 3x5
BB rows: 50 kg 3x8 Goal: 52.5 kg 3x5
high row machine: 165 3x8 Goal: 170 3x8

[jakeeck]

weds: bis/tris
skulls: 40 3x8 goal: 45 3x8
pushdowns: 100 3x8 goal: 100 3x10
ez bar curl: 60 2x6 1x4 goal: 60 3x6
close grip ez preacher: 40 3x6 goal: 40 3x8

[jakeeck]

thurs: shoulders/traps
side delt raises: 15's 2x10 1x8 goal: 15's 3x10
bb overhead press: 80 3x6 goal: 80 3x8
upright rows: 80 2x8 1x6 goal: 80 3x8
bb shrugs: 131 3x15

[jakeeck]

fri: legs
squat: 140 2x4 1x6 goal: 145 3x6
leg press: 240 3x8 goal: 245 3x8
leg ext: 100 3x8 goal: 100 3x10
hammie curls: 70 3x8 goal: 70 3x10
calf raises: 120 3x20 goal: 130 3x20

[jakeeck]

monday: chest

flat db press: 60's 3x8
flat flyes: 35's 3x8
incline db press: 50's 3x6
dips: 2x8 1xfailure(12)

gonna add bb bench to my workout so my goals will be:

bb bench: 165 3x6
flat db bench: 55's 3x6
flat flyes: 35's 3x8
incline db press: 50's 3x6
dips: 3x8 w/ 5 lbs on belt

[jakeeck]

tues: back

deads: 95 kg 2x5 1x8 goal: 97.5kg 3x5
pullups: 3x8 goal: 3x8 w/ 5 lbs
bb rows: 50 kg 3x8 goal: 52.5kg 3x8
high row: 170 3x8 goal: 175 3x8

[jakeeck]

weds: bis/tris

skulls: 45 3x8 goal: 50 3x8
tri push: 100 3x8 goal: 110 3x6
bench dips: 3x10 w/ 75 lbs on lap goal: no clue
ez bar curl: 60 3x6 goal: 65 3x6
close grip preachers: 40 1x8 2x5 goal: 40 3x8
incline curls:30's 1x4 1x2 1x1 goal:30's 3x3

[jakeeck]

thurs: shoulders
side delt raises: 15's 3x10 goal: 15's 3x12
bb overhead press: 80 2x8 1x6 goal: 80 3x8
upright rows: 80 3x8 goal: 85 3x8
bb shrugs: 62.5 kg 3x15 goal: 65 kg 3x15
db shrugs: 60's 3x10 goal: 60's 3x10

[jakeeck]

friday: legs

squat: 145 3x6 goal: 150 3x6
leg press: 245 3x8 goal: 250 3x8
leg ext: 100 3x8(sloppy) goal: 90 3x8 (strict)
hammie curls: 70 3x10 goal: 80 3x8
calf raises: 120 3x20 goal: 125 3x20
lunges: n/a goal: 40's 3 laps

[jakeeck]

monday: chest

flat db bench: 65's 2x5 1x7 goal: 65's 38
flat flyes: 40's 3x8 goal: 40's 3x10
incline db bench: 50's 2x8 1x6 goal: 50's 3x8
dips: 3x8 w/ 25lbs strapped goal: 3x8 w/ 30 lbs strapped

[jakeeck]

tues: back

deads: 97.5 kg 3x5 goal: 100 kg 3x5
wide grips: 2x8 1x6 w/ 10 lbs goal: 3x8 w/ 10 lbs
bb rows: 52.5 kg 3x8 goal: 55 kg 3x8
high row machine: 175 3x8 goal: 180 3x8

[jakeeck]

weds: legs

squats: 150 3x6 goal: 155 3x6
leg press: 255 3x8 goal: 260 3x8
leg ext: 100 3x8 goal: 100 3x10
hammie curls: 90 3x8 goal: 90 3x10
calf raises: 130 3x20 goal: 130 3x20 better form
lunges: 2 circs of 35's 2 circs of 45's goal: 4 circs of 45's

**was the most intense workout of my life thus far in the year that ive been lifting... felt like i was gonna throw up after squats and then through the rest of my workout.. i went in telling myself i didnt want to be able to walk tomorrow

[jakeeck]

thurs: bis/tris

cgbp: 105 2x8 1x12 goal: 115 3x8
skulls: 50 2x8 1x7 goal: 50 3x8
pushdowns: 100 3x8 goal: 100 3x10
ez bar curl: 65 1x6 1x4 1x3 goal: 65 3x6
hammer curls: 30's 3x12 alternating goal: 30's 3x16 alternating
incline curls: 30's 2x3 1x5 goal: 30's 3x4

[jakeeck]

fri: shoulders/traps

military press: 80 2x8 1x7 goal: 80 3x8
upright row: 85 2x8 1x7 goal: 85 3x8
reverse flyes: 10's 3x8 goal: 10's 3x10
bb shrugs: 65 kg 3x15 goal: 67.5 kg 3x15
db shrugs: 60's 3x10 goal: 65's 3x8

[jakeeck]

monday:chest/abs

flat db bench: 65's 1x8 1x6 1x5 goal: 65's 3x8
incline db bench: 50's 3x8 goal: 55's 3x6
incline flyes: 40's 3x8 goal: 40's 3x10
dips: 1x8 1x7 w/ 27.5 lbs 1x10 BW goal: 3x8 w/ 27.5 lbs
db pullovers: 30 3x8 goal: 30 3x10
cable crunches: 120 3x12 goal: 120 3x15
alternating incline crunches: 10lb plate 3x20

[jakeeck]

tuesday: back

deads: 220 3x5 goal: 225.5
wide grips: 3x8 w/ 10 lbs goal: 3x10 w/ 12.5 lbs
bb rows: 120 3x6 goal: 88 3x12
chins: 3x7 bw goal: high row machine 180 3x8

[jakeeck]

weds: legs

squats w/ alternating jumps: 75 3x10
lunges: 75 3x12
squats: 75 3x20
calf raises: 140 3xfailure

[jakeeck]

thurs: bis/tris/forearms/abs... (most of it supersetted to save time)

cgbp: 115 2x8 1x10 goal: 120 3x8
skulls: 65 3x8 goal: 65 3x10
pushdowns: 100 3x10 goal: 100 3x12
ez bar curl: 80 2x6 1x5 goal: 80 3x6
hammer curls: 30's 3x16 goal: 30's 3x10
incline curls: 30's 2x4 1x5 goal: 30's 3x5
reverse bb curl: 25 3x8 goal: 30 3x8
wrist curls: 20's 3x15 goal: 25's 3x10
hanging leg raises: 3xfailure

[jakeeck]

fri: shoulders/traps

military press: 80 3x8 goal: 85 3x6
upright rows: complicated goal: 85 3x8
reverse flyes: 10's 2x10 1x14 goal: 12.5's 3x8
bb shrugs: 150 3x15 goal: 154 3x15
db shrugs: 65's 2x8 1x12 goal: 65's 3x10

[jakeeck]

monday: chest/abs

flat db press: 65's 2x8 1x6 goal: 65's 3x8
incline db press: 55's 3x5 goal: 55's 3x6
incline flyes: 40's 2x8 1x6 goal: 40's 3x8
chest dips: 3x8 w/ 25 lbs goal: 3x10 w/ 25 lbs
cable crunches: 150 3x15 goal: 160 3x15

[jakeeck]

Tues: back
deads: 225.5 3x5 goal: 231(105 kg) 3x5
wide grips: 3x8 w/ 12.5 lbs goal: 3x8 w/ 15 lbs
bb rows: 110 lbs 3x10 goal: 115.5(52.5 kg) 3x10
high row machine: 180 3x8 goal: 185 3x8

[jakeeck]

weds: legs (converted to ATG for squats)

atg squats: 135 3x5 goal: 135 3x6
leg press: 260 2x6 1x5 goal: 260 3x8
leg ext: 100 3x10 goal: 100 3x12
hammie curls: 90 2x10 1x8 goal: 90 3x10
calf raises: 130 3x20 w/ drop sets 100 1x10 70 1x10 40 1x20 goal: 140 3x15

[jakeeck]

thurs: shoulders/traps
military: 85 3x6 goal: 85 3x8
upright rows: 85 3x8 goal: 85 3x10
bb shrugs: 70 kg 3x15 goal: 72.5 kg 3x15
db shrugs: 65's 3x10 goal: 65's 3x15

[jakeeck]

fri: bis/tris

cgbp: 120 2x8 1x5 goal: 120 3x8
skulls: 65 3x8 goal: 65 3x10
pushdowns: 100 3x12 goal: 110 3x8
ez bar curls: 80 2x6 1x5 goal: 80 3x6
hammer curls: 30's 1x20 2x12 goal: 35's 3x12
incline curls: 30's 3x4 goal: 30's 3x5

[jakeeck]

monday: chest

db bench: 65's 1x8 1x7 1x6 goal: 65's 3x8
incline bench: 55's 3x5 goal: 55's 3x6
dips: 2x8 1x6 w/ 25 lbs goal: 3x8 w/ 25 lbs
pec dec: 130 1x12 3x10 w/ dropsets 110 1x6 90 1x8 goal: 140 3x8

[jakeeck]

Tues: back
deads: 231 3x5 goal: 231(105 kg) 3x5 236.5 (107.5 kg)
wide grips: 3x8 w/ 15 lbs goal: 3x8 w/ 17.5 lbs
bb rows: 115 3x10 goal: 121(55 kg) 3x10
high row machine: 180 3x8 goal: 185 3x8

[jakeeck]

Mon: chest

flat db bench: 65's 2x8 1x6 goal: 65's 3x8
incline db bench: 55's 3x6 goal: 55's 3x6 strict
pec dec: 130 3x8 goal: 130 3x10
dips: 2x8 w/ 25 lbs goal: 3x8 w/ 25 lbs

felt pretty ****ty during this workout.. probably because i drank a lot of milk 30 mins prior to leaving for the gym.

[jakeeck]

tues: back

deads: 236.5 (107.5 kg) 3x5 goal: 242 (110kg) 3x5
wide grips: bw+17.5 2x8 1x5 goal: bw+17.5 3x8
bb rows: 121 (55 kg) 3x10 goal: 126.5 (57.5 kg) 3x8
high row machine: 185 3x8 goal: 190 3x8