The Juice Journal - 5/3/1

[Juicemw]

sometimes it makes sense to lower weight and get better rom or control. glad to see the added squats. strong

Yeah at 195, I could feel by the 3rd, 4th, and 5th reps that I was starting to stand myself up, rather then be bent over so much

[Juicemw]

Arms

Date: 10/11/12

Weight at 7am: n/a
How it went: 5
Calorie intake:
Fat intake:
Protein intake:

Bi's n' Tri's

Chin ups
1x6
1x6
1x6
DB bi curl
45x6
50x5
50x5
DB hammer curl
50x6
50x5
50x5
1 arm preachers
55x6
60x5
2 arm preachers
120x6
130x4
Overhead tri extension
110x6
110x6
110x6
1 arm DB tri extensions
30x6
30x6
30x6
DB kickbacks
30x6
30x4
30x5
Weighted Dips
45x12
45x14
45x14

[MakeGoBoom]

bro 110lb 1 arm preachers? sh*t thats alot

[Juicemw]

bro 110lb 1 arm preachers? sh*t thats alot

HA WOOPS. Total mis type..the 100+'s in there were supposed to be overwritten from a different day and muscle group...Wish I could do that..-__-

[MakeGoBoom]

HA WOOPS. Total mis type..the 100+'s in there were supposed to be overwritten from a different day and muscle group...Wish I could do that..-__-

lol 65 is still a lot, more then i can do and i'm pretty sure i've got 10-20 lbs on you. although i only rarely curl (sorry bro alpha in me wont admit there isnt a reason i'm not the best at everything)

[Juicemw]

lol 65 is still a lot, more then i can do and i'm pretty sure i've got 10-20 lbs on you. although i only rarely curl (sorry bro alpha in me wont admit there isnt a reason i'm not the best at everything)

bro logic! haha. Yeah as you can see the majority of my bi workout besides chin ups, is basically curl based. hammers, db, preacher.

[Mongo81X]

Your arm strength is impressive bro, I can't come close to those numbers. Sh!t I'm doing regular curls with 80lbs never mind preachers. Good stuff!

[Juicemw]

Your arm strength is impressive bro, I can't come close to those numbers. Sh!t I'm doing regular curls with 80lbs never mind preachers. Good stuff!

Thanks Mong. I mean to be fair, my strength is really high on par, but my size has always been lacking. You guys probably didn't start lifting as 125 pound sticks haha. I've been doing a routine similar to this, with minor tweaks over time, for like 3 years. I'm also noticing some very tiny stretch marks on my bi's as well!

[Juicemw]

Played football on Saturday and Sunday morning, so I missed my leg routine. Not sure if I should do it today, or just skimp out on it. I definitely got a good leg workout over the weekend, plus if I do chest today, I'll squat tomorrow on back day anyways, but I'm not sure if I want to skip it yet.

[MakeGoBoom]

Played football on Saturday and Sunday morning, so I missed my leg routine. Not sure if I should do it today, or just skimp out on it. I definitely got a good leg workout over the weekend, plus if I do chest today, I'll squat tomorrow on back day anyways, but I'm not sure if I want to skip it yet.

move the metal

[Juicemw]

Date: 10/17/12

Weight at 7am:
How it went: 4
Calorie intake:
Fat intake:
Protein intake:

Chest

Flat bb bench
245x6
255x4
255x4
105x15
incline bb bench
175x5
175x6
185x4
pec flies
180x6
180x5
160x7 (dropped the weight a significant amount here, 180 was killing me and I wanted a nice strong last set)
inverted wide grip push-ups
1x12
1x12

[Mongo81X]

Solid chest work my friend. I gave up on pec dec hurts my shoulder.

[Juicemw]

Solid chest work my friend. I gave up on pec dec hurts my shoulder.

Yeah honestly, I'm not a huge fan of them. A looooong time ago, I hurt my rotator cuff pretty badly with them, back when I first started working out. I don't really know what else I could do though thats readily available, that also has room for growth at my gym. Cable flies are too hard to get too, and db flies, while better, would be too easy to cap out at with 65lb DBs. So I just make sure I dont over extend the rep on the way back, and it doesn't worry me too much

[MakeGoBoom]

strong day man, how's the bulk going for you?

[Juicemw]

strong day man, how's the bulk going for you?

I guess I should weigh in tomorrow and tell you..haha. I've been basically eating lunch at work, regardless of what it is, and adding another steak/chicken breast to my dinners. Otherwise everything diet wise is basically the same. Hopefully I don't gain too much fat during it, but I'll start cutting in like march to give myself time. I can say that mentally its so much nicer to eat, when I want to eat, with much less restrictions.

[MakeGoBoom]

yeah bro having some play is a good thing. i just started my cbl prep phase isnt so bad but isnt so fun either

[Juicemw]

yeah bro having some play is a good thing. i just started my cbl prep phase isnt so bad but isnt so fun either

what is a cbl prep phase?

[MakeGoBoom]

what is a cbl prep phase?

carb back loading, it's a diet plan i'm going to give a whirl. the prep is less then 30g's of carbs a day for 10 days.

[Juicemw]

carb back loading, it's a diet plan i'm going to give a whirl. the prep is less then 30g's of carbs a day for 10 days.

What's that help to achieve?

[Mongo81X]

Dam I have more then 30g of carbs just for breakfast lol. I could never do that. Let me know how that works for you.

[Juicemw]

Date: 10/18/12

Weight at 7am:
How it went: 4
Calorie intake:
Fat intake:
Protein intake:

Back

Wide grip pull-ups
1x6
1x5
1x5
1 arm lat pull downs
95x6
100x5
105x5
close grip pull downs
125x6
130x6
135x5 *TIED PR*
1 arm rows
65x6
65x6
70x4
Bent over rows
155x6
175x6
195x
105x8 (clean up)
*bonus bulk* Squats
195x6
245x6
245x5

[MakeGoBoom]

What's that help to achieve?

trains the body to store carbs for optimal usage. supposedly keeping them from turning into fat, in laymens terms. there's a whole bunch of science behind it that's long and complicated. better to read the book then have me murder my way through it.

Dam I have more then 30g of carbs just for breakfast lol. I could never do that. Let me know how that works for you.

lol yeah me too normally. once the prep is done fiber doesnt count towards carbs so you can eat green veggies pre back load. it's not that bad. currently i have a couple small v8's at lunch and it stifles the hunger for carbs pretty well.

still digging those extra squats by the by stay at it.

[Juicemw]

Date: 10/22/12

Weight at 7am:
How it went: 5
Calorie intake:
Fat intake:
Protein intake:

Chest

Flat bb bench
255x5
260x4
265x3 *PR*
125x15
incline bb bench
175x6
185x5
195x4 *PR*
pec flies
185x6
190x4
195x3 *PR* (ill stick with 190 next week)
inverted wide grip push-ups
1x8
1x10
1x10

Been lazy on writing exercise summaries lately, so I'm sorry for that! Today, I had an amazing bench day. All pr's, all with significant increases. I'm attributing most of this obviously to the extra food in my diet, and also my determination to just up everything. I mentioned to my gym partner today before hand, that I was absolutely going up in everything today, and I did. It's amazing what you can do if you just force your body to listen to your mind. Finished my day with 9 total sets of 3 an exercises, an called it a day!

[MakeGoBoom]

curb stomped it bro.

[Juicemw]

curb stomped it bro.

Abso-****in-lutely.

[Juicemw]

Date: 10/24/12

Weight at 7am:
How it went: 4
Calorie intake:
Fat intake:
Protein intake:

Back

Wide grip pull-ups
1x6
1x5
1x5
1 arm lat pull downs
100x5
100x5
100x5
close grip pull downs
130x6
130x6
135x5 *TIED PR*
1 arm rows
60x6 (dropping the weight on these 4-10 pounds today. The last 2 weeks my back has been bothering me and I think these may be the culprit given the location of the pinch)
60x6
65x5
Bent over rows
155x6
175x6
195x4
105x12 (clean up)
*bonus bulk* Squats
195x6
245x5
245x5
105x10

Solid back day. Went a little lighter on 1 arm rows and lat pull downs as I said, in order to see if my back felt alright after wards, which it did. I think I may have been over doing my weight a little bit because my last 2 back days I felt like I was pinching a nerve in my upper left lat by the end of my routine. Feels done today though!

[MakeGoBoom]

solid day all in all man. got to watch those chainsaws, real easy to tweak your back due to the nature of the movement and positioning. ever tried kroc rows, i know a lot of dudes who swear by them

[Juicemw]

solid day all in all man. got to watch those chainsaws, real easy to tweak your back due to the nature of the movement and positioning. ever tried kroc rows, i know a lot of dudes who swear by them

Not sure what they are..youtubing now O_o

[Juicemw]

Arms


Date: 10/25/12

Weight at 7am: n/a
How it went: 3
Calorie intake:
Fat intake:
Protein intake:

Bi's n' Tri's

Chin ups
1x6
1x6
1x5 (had to do these third today because some dip**** was taking up the space and not lifting)
DB bi curl
45x6
50x4
50x5
DB hammer curl
50x4
45x5
45x4
1 arm preachers
55x4
55x5
2 arm preachers
110x4 (feels heavy today)
110x4
Overhead tri extension
100x6
100x6
100x6 (had to do 100 instead of 110+ today simply because I had no partner and couldn't get more then 100 above and in front of me to start the reps. Did slow concentrated reps to make up for it)
1 arm DB tri extensions
30x6
30x6
35x4
DB kickbacks
30x5
30x5
30x5
Weighted Dips
*No weight today, no one to put the plates on my lap ):*
1x20
1x15

Nothing really to write home about. Not having a partner today made certain lifts a little less effective weight wise then normal. Still a good day none the less, just no real improvements.

[MakeGoBoom]

strong arms none the less brada, stay up