JD007914's Journey To Strength

**jd007914** · 07-03-2015, 01:13 PM

Just did a back/biceps bodybuilding workout yesterday at my buddy's gym. My body is not used to volume at all. 5 exercises for back 3 for arms and abs, I get gassed so easy. Going for front squats and OHP tonight I'll be back on track

**jd007914** · 07-03-2015, 11:05 PM

Did something a little different. Went heavy on front squats, max is probably around 300lbs and was super gassed on OHP

Front Squat-
95x5
135x3
185x3
210x3
225x2
245x2
275x1

Standing OHP-
95x5
135x3
155x3
155x3
155x3
155x1

Dips-
BWx12
BWx15
BWx15

**jd007914** · 07-04-2015, 07:27 PM

Happy 4th boys 'MERICA

Deadlift top set was sloppy but got it nonetheless. Deff have a deload week coming on

Deadlift-
225x3
290x1
365x1
435x1
365x1
290x1

Lateral Raise-
10s x20
10s x20
10s x20

Bentover Row-
135x5
155x5
165x5
175x5
185x5

**jd007914** · 07-06-2015, 10:39 PM

Killed this frraking workout. Feeling good almost threw up lol some end of summer goals: 405 squat and 200lbs BW, I'm confident I can hit it if I push myself hard

Weighing in at 192lbs

Squat-
135x3
185x3
225x3
275x2
315x1
345x1
345x1
345x1
345x1
345x1

Bench Press-
95x3
135x3
185x3
240x1
240x1
240x1
240x1
240x1

Pull-ups-
BWx10
BWx7
BWx6

**jd007914** · 07-07-2015, 10:09 PM

Went heavy on front squats. Gunning for 3 plates next time I think I can get it

Front Squat-
95x3
135x3
185x3
225x3
275x1
300x1 PR

Standing OHP-
95x5
125x7
125x7
125x7
125x7
125x7

Dips-
BWx10
BW+45x8
BW+45x6

**jd007914** · 07-08-2015, 10:19 PM

PR'd today in Squat and Bench. Confident I'll be shattering PRs after this week fellas

Squat-
135x3
185x3
225x3
275x1
315x3
315x3
315x3
315x3
365x2 PR

Bench Press-
95x5
135x3
185x3
200x5
225x4 PR

Pull-ups-
BWx8
BWx7
BWx6

Been boxing lately, did an hour after my session

**jd007914** · 07-09-2015, 10:23 PM

OHP PR, so happy, also hour and a half of boxing. Weighing 190

Standing OHP-
95x5
135x3
155x1
165x1
180x1 PR

Dips-
BWx10
BW+45x6
BW+45x8

**jd007914** · 07-20-2015, 10:43 PM

Back from a week break! Squat is still solid but bench fell behind :/ pissed but I'll be aight

Squat-
135x3
185x3
225x3
275x3
315x1
355x1
355x1
355x1
355x1
355x1

Bench Press-
95x3
135x3
185x3
245x0 (fail)
225x1
225x1
225x1
225x1

Pull-ups-
BWx10
BWx6
BWx6

1 hour of boxing cardio

**jd007914** · 07-22-2015, 10:34 AM

Front Squat-
95x5
135x5
180x5
180x5
180x5
180x5
180x5

Standing OHP-
95x5
125x7
125x7
125x7
125x7
125x7

Dips-
BWx10
BW+45x5
BW+45x6

1 hour of boxing
Weighing in at 195

**jd007914** · 07-22-2015, 10:06 PM

Squat-
135x5
185x5
225x5
275x3
315x3
315x3
315x3

Bench Press-
95x5
135x5
185x5
205x5
205x5

And some farmer's carries and pulldowns, miscellaneous stuff, kind of a deviating day

**jd007914** · 07-23-2015, 11:17 PM

Took off from squats, hip flexor was a little strained

Standing OHP-
95x5
135x3
160x3
160x3
160x3
160x3
160x3

Dips-
BWx10
BW+45x5
BW+45x6

**jd007914** · 07-26-2015, 12:30 AM

Pissed tonight, got a late workout in and not enough energy to hit 440, gonna rearrange my deadlift scheme

Deadlift-
135x3
225x3
295x2
370x2
440x0 (fail)
405x2

One Arm DB Row-
80x5
80x10
80x8
80x8
80x8

**jd007914** · 07-27-2015, 11:34 PM

Weighing 193

Squat-
135x3
185x3
225x3
275x2
315x1
360x1
315x3

Bench Press-
135x3
185x3
235x1
235x1
235x1
235x1
235x1

Pull-ups-
BWx10
BWx7
BWx6

And an hour of boxing

**jd007914** · 07-29-2015, 10:20 PM

Squat-
135x5
185x5
225x3
275x3
300x3
300x3
300x3
300x3
300x3

Bench Press-
95x5
135x5
195x5
195x5
195x5
195x5
195x5

Then did some lat work and heavy bag

**jd007914** · 07-31-2015, 02:08 PM

Hip has been feeling a little off lately, gotta get some more stretching in! Sick pressing and PRs in that and dips

Front Squat-
95x3
135x3
185x3
230x3
230x3
230x3
230x3
230x3

Standing OHP-
95x5
135x3
160x5 PR
160x4
160x4
160x3
160x4

Dips-
BWx10
BWx20
BWx24 PR

**jd007914** · 08-01-2015, 12:32 AM

Good explosive day, well stretched

Squat-
135x5
185x5
240x5
240x5
240x5
240x5
240x5

Bench Press-
95x5
155x7
155x7
155x7
155x7
155x7

Pullups-
BWx8
BWx6
BWx6

1 hour of boxing

**jd007914** · 08-04-2015, 01:34 AM

Getting down to the wire, I want 405x1 on squat by the end of august so we're gonna pick up the pace, especially with squat and bench

Squat-
135x3
185x3
225x3
275x1
315x1
335x1
355x1
375x1

Bench Press-
95x3
135x3
185x3
225x1
235x1
245x0 (fail)

1 hour of boxing/sparring

projected plan-

week 1- 375x1 squat
week 2- 385x1 squat
week 3- 395x1 squat
week 4- 405x1 squat

gonna eat like a madman and do my best, ill take whatever i can get on bench, gonna be going heavy on that 3x a week

monday - squat, max bench
tues - press, pullups, dips
wed - squat, max bench
thurs - press, pullups, dips
fri - squat, max bench
weekend - off, no deadlifts

/repeat

**jd007914** · 08-10-2015, 11:17 AM

Haven't had much of an appetite or have had much sleep this week. Getting everything together for my semester abroad in New Zealand.

Sadly my 4 plate squat is gonna have to wait, gonna be doing strictly boxing workouts the past week and just wanna cut down on BF% before I leave

Logging is going to be much more loose. The boxing routine I'll be following until the end of the month looks like this

Explosive Chest 1xAMRAP
Explosive Back 1xAMRAP
Explosive Shoulders 1xAMRAP
Explosive Arms 2xAMRAP
Jump rope 3-5 min
Abs 3-5 min

Heavy bag, shadow boxing, sparring for the remainder of time. Doing this Monday thru Friday

I'm really loving fighting, so I'm gonna get my fill in until I fly out

**jd007914** · 09-23-2015, 04:38 PM

Studying abroad in NZ has been an awesome blessing, I'm here until December which is sick but not for gains. Been doing pushups, crunches, and squat variations 4x a week but thats not even maintaining what I had during the summer obviously. It's been hard seeing yourself shrink but I'm already planning on hitting the gym hard when I'm home for Christmas break, I'll have 5 weeks to train heavy af before my last semester in California, here's the plan

Winter split 2015-
Mon: Squat/Bench, accessory work
Wed: Deadlift/OHP, accessory work
Fri: Squat/Bench, accessory work

Planning on getting back a 2/3/4 standard before going back into the semester, then running an Upper/Lower Split throughout the Spring

gonna definitely pick up some protein, creatine, pre/post workout, and a fatburner

**jd007914** · 12-12-2015, 11:43 PM

Just got in to California at a friend's place, after 20+ hours of travel from NZ I had my first session with 4 hours of sleep. I fly back home in a couple days for Christmas

First time at the gym in 3.5 months

Just did a lot of stretching and a few sets of deadlifts, getting on supps and clean eating next week...

Deadlift-
135x5
185x5
225x3
275x3
315x5, 1, 1, 1, 1, 1 (bad grip, no chalk, reset each time)

No belt, no pre, taking it easy to get back in to it. Could've easily had more reps if it wasnt for my weak hands

**jd007914** · 12-21-2015, 12:46 PM

Second day in the gym, now I'm back home and have a membership to a local gym so I'll be updating 3x a week...

In full swing with all my supps, starting weight 185lbs. Goals: just trying to rep the 2/3/4 standard again, before I leave next semester, and I wanna lose my love handles

Calories: 2500 rest days, 3000 training days

All the lifts were moderate effort, didn't strain myself getting back in to it-

Squat-
135x5
185x3
225x10

Bench Press-
95x10
135x22

Pull-ups-
BWx7
BWx5

Lateral Raises-
20s x12
20s x10

EZ Bar Curl-
75x12
75x10

Dips-
BWx12
BWx12

Ab Crunch w/ Resistance-
75x40
75x20

felt surprisingly good, didn't lose as much strength on squat as I thought, felt confident, chest is pretty close to the same strength wise, deff notice a weakness in tris and bis though

**jd007914** · 12-24-2015, 09:13 PM

Merry Christmas bros!

Christmas eve workout...

Deadlift-
135x5
185x5
225x3
275x3
325x10

OHP-
BARx10
95x15

Chest Press Machine-
1 plate x20
2 plates x12

DB Curl-
30s x15
30s x10

CGBP-
135x10
135x10

Calf Raise-
225x15
225x15

Ab Crunch Machine w/ resistance-
BW+75x25
BW+75x25

**jd007914** · 12-28-2015, 07:45 PM

been easy days compound-wise, gonna lift the accessory work to 3x8-12, again getting back in to it and not going until failure

Squat-
135x5
185x5
225x1
245x8

Bench Press-
95x5
135x3
155x15

T-Bar Row-
2 plates x10
3 plates x8

Inverted Wrist Lateral Raise-
10s x25
10s x15

DB Alternating Hammer Curl-
35s x25
35s x15

Dips-
BWx10
BWx15

Ab Crunch w/ resistance-
BW+100x20
BW+100x20

**jd007914** · 12-31-2015, 10:52 AM

Forgot to post previous workout, I don't remember the assistance work just the primary lifts

Deadlift- 335x10
OHP- 105x15

Today's workout, last one of the year, was great. Looking pumped, forgot what it was like to be big lol

Squat-
135x5
185x3
225x1
255x10

Bench Press-
95x5
135x3
165x15

Pullups-
BWx8
BWx6
BWx5

Lateral Raises-
25s x12
25s x10
25s x8

Concentration DB Curl-
30x12
30x10
30x8

OHP Cable Tricep Pull-
100x12
120x10
140x8

Ab crunches w/ resistance- 90 reps total

**jd007914** · 01-04-2016, 12:10 PM

First workout of the new year! feelsgoodman

Squat-
135x5
185x3
225x1
265x10

Bench Press-
95x5
135x3
155x18 (thought this was 175 then realized it was way too light)
175x12

T-Bar Row-
2 plates x15
3 plates x10
4 plates x4

DB Lateral Raises-
12s x15
12s x12
12s x12

DB Alternating Hammer Curl-
35s x20
40s x15
30s x25

Dips-
BWx10
BWx12
BWx12

Various abdominal workouts

**jd007914** · 01-06-2016, 07:51 PM

Set-up my first tattoo appointment today, so psyched!

Good lifting day, can't wait to get into big boy weights again in a couple weeks, right before I leave for my next semester abroad, haha bittersweet

Deadlift-
135x5
185x5
225x3
275x3
315x1
355x7, 2, 1 (10 total reps, reset quickly 2x)

OHP-
95x5
115x12

DB Pec Fly-
40s x15
45s x12
50s x10

DB Concentration Curl-
30s x10
35s x10
35s x10

CGBP-
135x12
135x10
135x12

Seated Calf Raise-
2 plates x20
3 plates x15
3 plates x20

Abdominal crunches w/ various resistance - somewhere around 100 reps

**jd007914** · 01-08-2016, 04:29 PM

Good workout finally touching big boy weights again

Squat-
135x5
185x5
225x3
275x8

Bench Press-
95x5
135x5
185x10

Pull-ups-
BWx7
BWx5
BWx4 (so weak)

Lateral Raises, front/side-
20s x20
20s x10
20s x12

Straight bar strict curl-
65x10
65x10
45x12

Tricep strict pull down-
100x15
110x15
120x12

Various abdominal workouts

**jd007914** · 01-11-2016, 12:19 PM

Real good lift, getting my tattoo tomorrow so this will be the only workout of the week

but killed it

Deadlift-
135x5
185x5
225x3
275x3
315x1
375x8

OHP-
95x5
125x10

DB Incline Fly-
50s x10
55s x8
60s x8

EZ Bar Curl-
70x12
70x10
70x10

Tricep OH Rope Pull-
100x10
120x10
140x6

Seated Calf Raise-
2.5 plates x25
3.5 plates x15
4 plates x12

Various ab crunches-
Total reps: 115

**jd007914** · 01-18-2016, 06:13 PM

Disappointed with bench but other than that solid day back after a week recovery from ink

Squat-
135x5
185x5
225x3
275x1

Bench-
95x5
135x5
185x3
215x3

Pull-ups-
BWx8
BWx6
BWx4

Lateral Raise-
12s x20
12s x18
12s x15

Concentration Curl-
35x10
35x10
35x8

Tricep Pulldown-
110x15
130x10
150x5

Ab crunches

**jd007914** · 01-20-2016, 01:50 PM

Good lift day, felt strong for the first time in a while

Deadlift-
135x5
185x5
225x3
275x3
315x1
365x1
405x5

OHP-
BARx5
95x5
135x8

Seated Chest Press-
1 plate x25
2 plates x15
2.5 plates x10

DB Hammer Curl-
40s x10
40s x8
40s x6

Decline CGBP-
135x12
135x12
135x12

Calf Raise-
2 plates x30
3 plates x25
4 plates x25

Various ab crunches

Thread: JD007914's Journey To Strength

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07/03/15

07/04/15 - Deadlift Day

07/06/15 - 90% Effort Day

07/07/15 - Front Squat Day

07/08/15 - Max Effort Squat

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07/20/15 - 90% Effort Day

07/21/15 - 60% Effort Day

07/22/15 - 75% Effort Day

07/23/15 - 75% Effort Day

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