Jim's accountability contract. aka: gym and nutrition Journal

[wedjim]

I'm

Awesome session on the deads Jim ... huge volume and really excelled to pull 405 after the 5RM 10RM sets
Huge weights on those rack pulls as well
Vids are still 'private' .. you have to go into 'edit' on the vids and change them to public

Finally fixed. I know I'm not stupid, but my iPad didn't show me any edit option I could find. Went to the desk top, bingo. lol

That was a strong session, especially with those rack pulls after the deads and then the rows to finish it all off. Nicely done. Congrats on the pr.

Thanks, feeling the Doms during my leg session still today.

Vids tagged as 'private.'

Still good work, wj.

Fixed now Bill. Now I can do more vids and feel like I'm taking part in here.

[wedjim]

Leg day! Yay! Or something.

We did some serious work, even though Mo took the night off for Football. :/

Noticed more women in the gym too, making the place less hairy, smelly and testosterone infused. Anyway, here it is...

Squats:
135 x 10 x 2
225 x 5 x 2
235 x 5 x 5

My squats could go heavier, but I'm form focused and working with a sore knee. This seems to really agitate it. So im happy with this and by the last sets it was feeling plenty heavy anyway.

Leg press:
4 pps x 25
5 pps x 25
6 pps x 25 x 2
These are in a row, 100 total, 4 sets of 25.

Leg extensions:
100 x 10
120 x 10
Leg extension burn down. 10 reps, raise the pin one plate, 10 reps. From 100 - 30.
100 x 10
90 x 10
80 x 10
70 x 10
60 x 10
50 x 10
40 x 10
30 x 10.
The only rest was moving the pin. And we rushed each other doing that. Massive quad pump and burn, Awesome!

Next session I'll take some more vids. Now that I think it works....lmk.

[wedjim]

Chesticles.


Body weight 185.2 tonight.


Arrived first, prepped with some stretching and push ups. Once my son arrived he did the same and we got on the bench to get his BP done while waiting on the power guys.
I had him do 95 x 10, 135 x 10 x 4. He got them all with only minor help on the last in sets 3 and 4. Solid.

I did some warm ups with him. Just as we got done, Jonathan and 299 arrived.

Here it is.

Flat bench:
135 x 10 x 2
225 x 1
Close grip BP:
205 x 5 x 5
250 x 1
275 x 1* PR, no spotter help. They were warned!
300 x 1 With spotter
315 x 1 With spotter. Two fingers under the bar. I'm getting close!!!

Volume bench press, narrow grip:
205 x 10 x 3 spotted on reps 9 & 10 set two and 8-10 on set 3.

Weighted push ups, plate on the back...super setted with human weight push ups after failure with the plate.
100 plate x 9
Human x 11
100 x 7
Human x 8
100 x 6
Human x 6
100 x 4
Human x 5
100 x 2
Human x 5

Pull ups, human weight. Full ROM, dead hang, chin over the bar.
18
12
7, 6 more self spotted using DB rack by my feet.
7, 6 spotted
5, 6 spotted

A new guy was training with us tonight. He moved some heavy weight on the bench. When he was running out of gas he finally understood. We go until we can't No Mo'!
Hahaha

Kudos to Jonathan, he pressed 400 narrow grip and 320 x 10 after, impressive!

[mirroroferised]

Crazy workout again. You guys really push it in these sessions. 3 plate bench is no joke, spotter or not...

[wedjim]

Crazy workout again. You guys really push it in these sessions. 3 plate bench is no joke, spotter or not...

Thanks. Sometimes I wonder if we overdo it. I am having some lingering soreness in my glutea and below my knees still from last Monday's leg session.

So now that my 6 weeks is in, I'll reevaluate and decide if I want to continue their training regimen.

I have certainly gotten stronger, so...

[wedjim]

Got in some car-dio this weekend too...



Coming along. Fenders installed, along with their braces. Running board braces custom built since they are fiberglass. Steering hooked up, brake pedal sealed up and access door cut.
Block sanding, paint and glass up next...

[HoustonTXMuscle]

That's going to be one sweet ride, once you're finished, Jim...as if it isn't already.

Am also jelly of your Weighted push ups with the 100 plate on the back as I've never attempted to go heavier than 35. Also impressive that you super setted them with human weight push ups after failure with the plate.

[ironwill2008]

Fixed now Bill. Now I can do more vids and feel like I'm taking part in here.

Good effort there, wj. High-rep deadlifts are no joke.

Leg press:
4 pps x 25
5 pps x 25
6 pps x 25 x 2
These are in a row, 100 total, 4 sets of 25.

More good work.

Been thinking about some high-rep LPs myself; will probably bring them in when something else stalls out.

[wedjim]

That's going to be one sweet ride, once you're finished, Jim...as if it isn't already.

Am also jelly of your Weighted push ups with the 100 plate on the back as I've never attempted to go heavier than 35. Also impressive that you super setted them with human weight push ups after failure with the plate.

Thanks, working hard and trying to find the balance between enough and too much. The new guy was complaining today during legs about his Doms from chest day. Haha

Good effort there, wj. High-rep deadlifts are no joke.

More good work.

Been thinking about some high-rep LPs myself; will probably bring them in when something else stalls out.

Thanks Bill. The 295 x 10 was really tuff. This week it's supposed to be 305 x 10. We'll see. Seems like a big jump for one week, IMO.

[wedjim]

Ok, today I got some legs for sure... John was working, so it was me, Jonathan and Ed, the new guy who benched a Ton last week. Here it is;

Squats:
135 x 10 x 2
225 x 1
275 x 1
295 x 1
245 x 5 x 5

Leg press:
7pps x 25 x 3

http://youtu.be/1JrgAE9bzDQ



Done. No Mo, less volume, I'll take it. We thought about leg extensions like last week, but my knees are still barking just under both knee caps from it. So we held off.

Chest tomorrow! Should be epic!

[InternetTuffGuy]

Leg extension burn down. 10 reps, raise the pin one plate, 10 reps. From 100 - 30.
100 x 10
90 x 10
80 x 10
70 x 10
60 x 10
50 x 10
40 x 10
30 x 10.
The only rest was moving the pin. And we rushed each other doing that. Massive quad pump and burn, Awesome!

I love sets like these. I do them from time to time on cable curls or tricep pushdowns. I'm going to do these on leg extensions next leg day.

That car is amazing.

[wedjim]

I love sets like these. I do them from time to time on cable curls or tricep pushdowns. I'm going to do these on leg extensions next leg day.

That car is amazing.

They fried my quads and I'm feeling some soreness below the knees. So we skipped em this week.

The car, yeah, I'm working really hard to make it happen on my limited budget. Just put my Harley on eBay in fact. Sad.



But the car is my priority and a dream since I was a kid.
Now as a Master auto technician of 30+ years, I wanted to build a car from the ground up. Started with boxes of parts and a credit card with some room on it...or used to have.

Should be drive able by Christmas! Completed by spring 2015.

[mirroroferised]

No need for cardio with this on the agenda. That'll leave you huffing puffing more than a treadmill. I'm finally starting to learn this.

Leg press:
7pps x 25 x 3

http://youtu.be/1JrgAE9bzDQ



Done. No Mo, less volume, I'll take it. We thought about leg extensions like last week, but my knees are still barking just under both knee caps from it. So we held off.

Chest tomorrow! Should be epic!

[InternetTuffGuy]

I wondered if that was a ground up build. Even better! Reminds me of Home Improvement.

That bike is a beauty too!

[fittofattofit]

http://youtu.be/4RJoOYgYny8




http://youtu.be/hU1IU1d_fOI



I had to bump these over for you Jim ... really great looking form on that 295 x 10 and very tight for the 405 as well

Flat bench:
135 x 10 x 2
225 x 1
Close grip BP:
205 x 5 x 5
250 x 1
275 x 1* PR, no spotter help. They were warned!
300 x 1 With spotter
315 x 1 With spotter. Two fingers under the bar. I'm getting close!!!

....


A new guy was training with us tonight. He moved some heavy weight on the bench. When he was running out of gas he finally understood. We go until we can't No Mo'!
Hahaha

Kudos to Jonathan, he pressed 400 narrow grip and 320 x 10 after, impressive!

Great benching Jim ... so nice to get that 275 unassisted and know that you are on the way to a true 3pps press
Awesomeness from Jonathon ... damn at pressing 400!

[wedjim]

I wondered if that was a ground up build. Even better! Reminds me of Home Improvement.

That bike is a beauty too!

Thanks! Head over to ebay and place a bid?

http://youtu.be/4RJoOYgYny8




http://youtu.be/hU1IU1d_fOI



I had to bump these over for you Jim ... really great looking form on that 295 x 10 and very tight for the 405 as well





Great benching Jim ... so nice to get that 275 unassisted and know that you are on the way to a true 3pps press
Awesomeness from Jonathon ... damn at pressing 400!

Thanks. The next thing for me to figure out is how to embed the vids so they play directly. Little by little since I'm thick headed(as shown in the vids)

Jonathan is a beast for sure at 250 lbs!

We just got done with chest, I'll post it next...

[wedjim]

Chesticles got the work tonight. We basically stayed in the flat bench all night, but finished with dips. It looked like this...

Stretching, shoulder warm up with 5 lb plate, rotator cuff. 10 push ups, 10 pull ups.
Bench press, narrow grip:
135 x 10
225 x 1
225 x 2
225 x 1
225 x 1
Mo says this is how you warm up....ok. He also informed me that I was too relaxed in some of my reps and need to stay tighter and get serious. "Even if it's 135 pounds, I want you focused like its 500!"

225 x 5 x 5
275 x 1
300 x 0 Failed. I relaxed for some reason as I lowered the weight, thinking only of bumping it up off my chest. But my relaxed state made it a huge traps workout for my spotter, luckily he's a strong s.o.b.
295 x 1 Good form this time, felt great. He insists he didn't help. Review the video and tell me what you think?


http://www.youtube.com/playlist?list...hJACe0ks7q9OpS


Bench press, wide grip:
225 x 12 x 2 Spotters got some serious work after 8. I rested for the final 3 so my spotter wouldn't pass out. lol
205 x 12 Spotters still helped, fatigue made them start working after 8 reps again.

Dips, leaning forward to favor the chest at human weight:
19
13
9

Serious pump!
Weight is 185.0 today, but my abs look a little better, so I think things are going in the right direction. If it keeps up I may post a pic soon.

[SteveWright1]

*****://www.youtube.com/watch?v=5zwhaN03VDg&list=PLl7Zg4zcNv4ArcLQnw2hJACe 0ks7q9OpS&index=1


hard to tell from vid for me- spotter did have hold of the bar but did not appear to be tensed at all, thus not sure how much if at all he helped

good session all the same irrespective on doubts on that final lift
plenty of volume and majority of it at extremely good weight

[mirroroferised]

Really strong session again. I like this advice below. It's been given to me as well in here and I try my best on the lighter sets to do that. It's tougher than it sounds. It's so easy to just try and bang them out.

Mo says this is how you warm up....ok. He also informed me that I was too relaxed in some of my reps and need to stay tighter and get serious. "Even if it's 135 pounds, I want you focused like its 500!"

[Leigh07]

I noticed a beefy leg day WO!
Women are a good distraction in the gym, especially if doing some leg curls next to you. I know, that sounded perverted lol.

[wedjim]

Really strong session again. I like this advice below. It's been given to me as well in here and I try my best on the lighter sets to do that. It's tougher than it sounds. It's so easy to just try and bang them out.

I think BP is one of the hardest to keep good form. I tend to relax and only engage my arms and chest, but when done properly it involves the whole body. Tuff to sort that out, but seems to improve the bench a TON!

I noticed a beefy leg day WO!
Women are a good distraction in the gym, especially if doing some leg curls next to you. I know, that sounded perverted lol.

lol, we have a few of the ladies working on a similar schedule. One works at the gym and runs the desk in fact. They cause quite a distraction at times, depending on the apparatus they are on.
Friendly ladies though and cool, so sometimes I have to calm the boys down. haha

[fittofattofit]

Great session Jim ... 25 is you bread and butter lift now. That 295 looked good ... he didn't take the weight but I'd have to guess and say that it gives you maybe 5 or 10lbs help even if it just helps you balance out slightly. He could probably have given you finger tip support with the other two big duded at the ends of the bar

[wedjim]

Great session Jim ... 25 is you bread and butter lift now. That 295 looked good ... he didn't take the weight but I'd have to guess and say that it gives you maybe 5 or 10lbs help even if it just helps you balance out slightly. He could probably have given you finger tip support with the other two big duded at the ends of the bar

Thanks Andrew. That is about what it felt like. Someday I'll get it with nobody near the bar!

[wedjim]

Ok, legs.

Started off with squats, I mean, what else is there for legs? You do know Squat, right?
15 minutes of stretching, body weight squats and the warm up begins...

135 x 10 x 2
225 x 3 x 2
250 x 5 x 5
http://youtu.be/k4efSZjGpcM


315 x 2 x 2 Peak weight. First time this high since me knee injury. Still a factor, but I am able to work thru it.


Then we did something I've never done before. Squat jumps, with Dumbbells in our hands. I used 60lb DB's. I also took a vid.
60lb DB's x 10 x 4
http://youtu.be/O_qNgy4z4Dg

Mo says, that's a session. Not the volume I expected, but there was some good work done. Thought I'd need the puke bucket during the squat jumps. Mo says we'll be doing them for the next couple months. Yay...I think.

184.7 today for body weight.

[mirroroferised]

God those jump squats are no joke. I've tried them before around my p90x phase a few years ago and they are HARD!!!

[wedjim]

God those jump squats are no joke. I've tried them before around my p90x phase a few years ago and they are HARD!!!

Haha, I was weezin' pretty hard and thought I'd need the barf bucket for a moment. lol

[SteveWright1]

great vids wedjim

never seen squat jumps before and they look hard enough to me at just body weight
you made them look pretty easy with 60lb dumbells in each hand

I may try some of those as they do look like a great conditioning exercise ( I will not be using DBs at anything like that weight though)

[wedjim]

great vids wedjim

never seen squat jumps before and they look hard enough to me at just body weight
you made them look pretty easy with 60lb dumbells in each hand

I may try some of those as they do look like a great conditioning exercise ( I will not be using DBs at anything like that weight though)

Thanks for checking them out. I liked it, in a kind of sadistic, must have gainz kind of way. lol

Certainly worth trying some at body weight and going up from there if 10 are easy!

[wedjim]

Chest day! Even though John missed at working late, the rest of us hit it hard and did some new things.

Stretching, 10 x 2 sets push ups, 10 chin ups. Warmed up.... Mo had us load the bar in the squat rack for rack presses with 225. Starting about 3-4" off the chest. Almost a full rom, but not quite. Felt heavy until we got REALLY warmed up, IMO.

Close grip, elbows tucked into the body. Flaring them got you yelled at!
225 x 5 x 2
250 x 4 x 2
260 x 3 x 2
275 x 3 With some spotter help on 3

We raised the safety bars one peg. Now we are pressing from about 6" off the chest. Still flat bench close grip, strict form...mostly.
300 x 3 Spotter help on 2 and 3.
315 x 2 spotter help on 2
315 x 1.75 Spotters were letting me struggle it up and Mo said, "take it" after what seems like 8-9 seconds.

This is heavy, I'm counting my 3/4 rep. lol

Wide grip bench press, pointer finger on the outside ridge. Regular bench press apparatus this time.
205 x 10 x 2
205 x 9
205 x 7
205 x 6
Mo realized when the spotters were working and stopped us from forcing all 10 tonight. This is correct IMO since spotting should not be a workout and if they are lifting half the weight, what's the point.
We had 4 men in the rotation, working as quickly as possible, your rest was during the other 3 guys 30 reps. About 2 minutes, shorter when they didn't get 10, .

Close grip push ups in the smith machine, with the bar set on the second lowest hook. 100 total.
22
20
20
18
18
12
Total was 110. Mo said, "if you want to do more we'll all do another set next time. Do what I say!"

A gym wtf moment tonight.
A guy jumped on the decline BP apparatus and started doing incline sit ups with head phones on. Mo interrupted him and said, "Hey, you could say excuse me rather then almost kick my in the leg if I'm in your way!" The guy shrugged his shoulders and said, "I wasn't even close!" To which Mo replied, "You and me are about to have a problem!"
When he was done and walked away, Mo yelled, "Get back here and clean up your sweaty bench now!" He did not. Next time they meet, Mo will likely throw him out of the gym. We'll see.

Basically, your gonna do things Mo's way, or he's gonna let you know. He could care less who likes him and who doesn't.

I wish I had that gift, especially when people suck like so many do. But I guess there isn't an off switch either way, lol.

[mirroroferised]

I've become a huge fan of close grip benching on the smith lately, the isolation is great. Nice bench session all around from the sounds of it.