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  1. #271
    Registered User jonnyboy44's Avatar
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    serious ars day Big pumps
    My workout journal

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  2. #272
    Beast Mode DocJekyll's Avatar
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    Originally Posted by jonnyboy44 View Post
    serious ars day Big pumps
    It was a good workout. I got some decent volume in. I love adding volume as my workouts evolve.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  3. #273
    Beast Mode DocJekyll's Avatar
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    Monday - Legs

    Day 14

    Good morning. I took the day off yesterday to rest a bit. I woke up feeling off, so I just played it low key and basically ate whatever I wanted. Must have been a 4000 calories day. Does wonders for your mental state.

    Anyway, back to normal today. I got some real good sleep in last night. I will have to condense my week a little now to make up for yesterdays workout. I will replace a cardio session with an iron workout

    5am and out.

    Squat
    105 x 10
    105 x 10
    155 x 10
    155 x 10
    195 x 10
    195 x 10
    245 x 8
    245 x 8
    245 felt much better again this week. Day of rest yesterday helped, I'm sure.

    SLDL
    155 x 10
    155 x 10
    195 x 10
    195 x 10
    245 X 8
    245 x 6. Had one more in me; but my back was feeling it a little.

    Standing Calves
    105 x 20
    105 x 20
    155 x 15
    155 x 15
    195 X 15
    195 x 15

    Goblet Squats
    85 x 10
    85 x 10
    85 x 10

    I would really get those squats up. I didn't plan on increasing the weight until I get a solid 10 out of 245. Progress just seems a little slow.

    Pretty much felt like tossing last nights dinner during calves. Yes, calves. Lol.









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  4. #274
    Beast Mode DocJekyll's Avatar
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    Monday - evening

    Cardio

    25 minutes of HIIT
    "Obsessed is a word the lazy use to the describe the dedicated."

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  5. #275
    Beast Mode DocJekyll's Avatar
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    Tuesday Morning - Chest

    Day 15
    Recomp

    Up at 5 and into my home gym for some chest work

    Incline DB Press
    45x 10
    50 x 10
    65 x 10
    70 x 10
    75 x 9. Thought I had 10 and got stuck in the hole.
    75 x 10. Got it
    Up last set to 80 next week. I got the 75's up and out of the hole real easy today. Looking forward to 80's for reps.

    Incline BB Press
    155 x 10
    165 x 9
    175 x 7
    185 x 4. Need 6 next week.

    Decline BB Press
    125 x 10
    145 x 10
    165 x 8
    185 x 6
    Weight and reps are both up today.

    Rev Grip Flat Press
    125 x 10
    145 x 10
    165 x 8
    Still progressing and weight is up.

    Low Cable Crossover - FST 7
    30 x 12
    30 x 12
    30 x 10
    20 x 12
    20 x 12
    20 x 11 + 1
    20 x 12
    Great finisher. Pump galore.

    Overall, I felt very strong in the gym today. Not sure if it was the extra day in between arms and chest, taking Sunday off, the increased calories or some combination (probably). Regardless.










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  6. #276
    Registered User jonnyboy44's Avatar
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    Originally Posted by jonnyboy44 View Post
    serious ars day Big pumps
    did i put ars
    ARMS
    My workout journal

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  7. #277
    Beast Mode DocJekyll's Avatar
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    Originally Posted by jonnyboy44 View Post
    did i put ars
    ARMS
    I was goiing to fix it. But i thought it was funny enough to leave alone.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  8. #278
    Beast Mode DocJekyll's Avatar
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    Wednesday - AM: Cardio and PM: Back

    Typical Wednesday for me. I got up at 5am, drank some Scivation and hit the mill. Its freezing here.

    25 Minutes of HIIT
    15 Minutes of LISS

    All performed on the treadmill this morning.

    Diet continues to be very clean, on point and growing in calories.

    I will post my back workout this evening.






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  9. #279
    Beast Mode DocJekyll's Avatar
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    Wednesday - PM Session

    Day 16
    Recomp

    Pull Ups
    BW x 21
    BW x 14
    BW x 10
    BW x 9

    Lat Pull Down
    115 x 12
    130 x 12
    145 x 10
    160 x 8

    BB Row
    135 x 12
    185 x 12
    205 x 9
    205 x 8
    185 x 10
    135 x 15

    HS High Rev Row
    1 pps + 25 x 15
    2 pps x 10
    2pps + 10 x 8
    2 pps + 10 x 8
    2 pps x 10

    HS ISO Low Row
    2 pps x 15
    2 pps +25 x 12
    3 pps x 8
    3 pps x 8
    3 pps x 8
    2 pps + 25 x 10

    Seated or Single Arm
    70 x 12 each side
    80 x 10 each side
    90 x 9 each side
    100 x 9 each side

    Hypers
    BW x 12
    25 x 12
    25 x 12
    25 x 12

    Seated Calves
    1 pps x 20
    2 pps x 12
    2 pps x 12
    2 pps x 12 Drop -> 1 pps x 15

    Nice volume tonight. Back felt huge.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  10. #280
    Beast Mode DocJekyll's Avatar
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    Thursday - Cardio

    Day 17
    Recomp

    I had a spectacular back session last night at my local gym. Recomp continues.

    Treadmill: 25 minutes of HIIT; 3.8 and 9.0 mph @ 3%
    Bike: 15 minutes of steady state


    Tomorrow will be an arm day; followed by shoulders on saturday. I am mixing them to see how chest goes on Monday.
    I will post a critique of my current physique tomorrow, present stats, macros for this past week as well what is in store for the week to come.


    Ciao










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  11. #281
    Registered User jonnyboy44's Avatar
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    Originally Posted by DocJekyll View Post
    Day 16
    Recomp

    Pull Ups
    BW x 21
    BW x 14
    BW x 10
    BW x 9

    Lat Pull Down
    115 x 12
    130 x 12
    145 x 10
    160 x 8

    BB Row
    135 x 12
    185 x 12
    205 x 9
    205 x 8
    185 x 10
    135 x 15

    HS High Rev Row
    1 pps + 25 x 15
    2 pps x 10
    2pps + 10 x 8
    2 pps + 10 x 8
    2 pps x 10

    HS ISO Low Row
    2 pps x 15
    2 pps +25 x 12
    3 pps x 8
    3 pps x 8
    3 pps x 8
    2 pps + 25 x 10

    Seated or Single Arm
    70 x 12 each side
    80 x 10 each side
    90 x 9 each side
    100 x 9 each side

    Hypers
    BW x 12
    25 x 12
    25 x 12
    25 x 12

    Seated Calves
    1 pps x 20
    2 pps x 12
    2 pps x 12
    2 pps x 12 Drop -> 1 pps x 15

    Nice volume tonight. Back felt huge.
    /\ /\ /\ /\ This makes my back workout this week look like a warm up. Im back to volume next week
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  12. #282
    Beast Mode DocJekyll's Avatar
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    I love volume.............

    Most of my workouts will start to grow now, as i continue to eat more and more.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  13. #283
    Beast Mode DocJekyll's Avatar
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    A cup of whole wheat pasta and 17.5 ounces of 96/4 meatballs.

    Mmmmmmmm, it's good to be back.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  14. #284
    ~~~~~~ baker's Avatar
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    Thumbs up

    Pull-ups look great. 21xBW is pretty damn good.
    Where the mind goes the body follows.
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  15. #285
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    Originally Posted by baker View Post
    Pull-ups look great. 21xBW is pretty damn good.
    Thanks B!

    Trying to get the subsequent sets up now.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  16. #286
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    Friday - Arms

    Day 20
    Recomp


    I just realized somewhere along the line I ****ed up my day count. Anyway, today is day 20.

    5 am, mixed up some sciavation and headed into the gym for some arm work.
    Went a little something like this:


    Close Grip Press
    105 x 10
    105 x 10
    155 x 10
    165 x 10
    175 x 9
    185 x 7
    Go directly to 165 next week after warm up.

    Skulls
    80 x 10
    90 x 10 (last rep was difficult)
    90 x 8
    90 x 7

    Seated DB French Press
    60 x 10
    65 x 10
    70 x 10
    Increase to 70/75 nexy week after 60.

    Rope P/D
    70 x 12
    80 x 10
    90 x 9
    100 x 8 -> drop 70 x 8 -> drop 50 x 9
    Sick

    Dips
    Due to time constraints I elected for no dips this morning.

    BB Curls
    60 x 10
    60 x 10
    70 x 10
    80 x 10
    90 x 9
    All reps up. Drop second set of 60 next week.

    Seated DB Curl
    35 x 10
    40 x 8
    45 x 8
    45 x 7

    Cable Curl
    80 x 12
    90 x 10
    100 x 8
    110 x 6

    Concentration Curl
    30 x 8
    25 x 10
    25 x 9
    30 x 8


    Decent work. I am still playing around here a bit. My biceps are getting a great pump. But i dont feel as though my triceps are. I know i will add meat with the CG and Skulls; but i rather enjoy a skin blistering pump. I will be rethinking my triceps work over the weekend.

    Weight in the morning at a smooth 205. My body fat is at about 14%. I might be dipping a little below; but lets keep it there for now.
    I feel good. I look good in the mirror. If the abs were popping I would almost be beach ready. And ****, its only January!!!

    Tomorrow we will get some serious shoulder work in. Time to keep the diet clean over the weekend.


    Happy Friday. Time to play....











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  17. #287
    Beast Mode DocJekyll's Avatar
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    Week 3 Macros

    A week in review - Nutrition

    Friday
    2293 Calories
    47.4g of Fat
    228.4g of Protein
    227.8g of Carbs

    Saturday
    2010 Calories
    32.4g of Fat
    182.1g of Protein
    266.1g of Carbs

    Sunday
    3075 Calories
    123.8g of Fat
    155.9g of Protein
    258.8g of Carbs

    Monday
    2292 Calories
    50.2g of Fat
    249.9g of Protein
    239.8g of Carbs

    Tuesday
    1942 Calories
    41.4g of Fat
    248.1g of Protein
    170.7g of Carbs

    Wednesday
    2402 Calories
    44.1g of Fat
    299.9g of Protein
    242.5g of Carbs

    Thursday
    2406 Calories
    48.1g of Fat
    306.1g of Protein
    226.2g of Carbs


    A little light on 2 days and heavy on 1, and 4 right there. All in all a good week. All of the calories were pretty clean.
    Sunday had a cheat meal in it. As you can see by the days fat total (which, by some standards, still isnt terrible) and the carbs to protein reversal.

    This week will be 2,300 - 2,500. Aiming to get a closer to a 80/80/20 split.


    Cheers.

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  18. #288
    Beast Mode DocJekyll's Avatar
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    I was able to pull 30 minutes of sweaty ass cardio out tonight before dinner.
    All HIIT.
    "Obsessed is a word the lazy use to the describe the dedicated."

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    Saturday - Shoulders

    Day 21
    Recomp

    5:30 rise and hit it. Only rolling on a few hours this morning. Late night .


    Seated Military Press
    65 x 10
    65 x 10
    125 x 10
    145 x 10
    165 x 7
    175 x 4
    145 x 10
    A little weak this morning. As to be expected I guess.

    BB Front Raise
    40 x 12
    50 x 12
    60 x 12
    60 x 12

    Seated Side Laterals
    25 x 12
    30 x 10
    30 x 9
    25 x 12

    Cable Laterals (Behind Back)
    20 x 10 each side
    20 x 12
    20 x 12
    30 x 8

    Incline Reverse Flyes
    45 x 12
    45 x 12
    50 x 10 + 2
    50 x 9 + 3

    Face Pulls
    80 x 12
    90 x 12
    100 x 12
    110 x 10 + 2
    Raise the weight next week.

    DB Shrugs
    60 x 12
    60 x 12
    70 x 12
    70 x 12
    80 x 12
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    100 x 9
    100 x 10
    100 x 9

    $hitty start; but a great session.






    Noticing some increased vascularity during my work out. Mostly in the arms, as they are my only uncovered body part. Lol

    The military press pissed me off so much that I added at least a set to everything else.














    Last edited by DocJekyll; 01-26-2013 at 05:33 AM.
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  20. #290
    Beast Mode DocJekyll's Avatar
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    Saturday afternoon brought 30 minutes of cardio.

    My appetite has gone through the roof lately. I went over yesterday and I probably will again today.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  21. #291
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    Sunday - Legs

    Day 22
    Recomp

    Squats
    135 x 10
    135 x 10
    185 x 10
    225 x 10
    225 x 10
    225 x 10
    Had to use the smaller squat rack this morning. Couldn't get into the cage; so I had no real safety. And therefore, l couldnt press the weight up. Next week.

    Leg Press
    4 pps x 20
    5 pps x 15
    6 pps x 12
    7 pps x 10
    8 pps x 8
    Whooooo. Quads are a bit pumped.

    Hack Squats
    1 pps + 25 x 10
    2 pps x 10
    2 pps + 25 x 8+2
    Legs were just about fried at this point.

    SLDL
    135 x 10
    135 x 10
    185 x 10
    185 x 10

    Seated Curls
    90 x 12
    110 x 12
    130 x 10

    Standing Calves
    120 x 20
    140 x 15
    180 x 15
    220 x 15
    240 x 12

    Seated Calves
    2 p's x 20
    2 + 25 x 18
    3 p's x 12
    3 p's x 12

    HS MTS (Double) Crunch
    70 x 20
    80 x 15
    90 x 10
    90 x 10

    Great workout this morning. Really crushed my legs. I wish I was able to press the squats up a bit today. Hopefully next week.

    Tomorrow will be chest in the am. I have a meeting in the evening, so no cardio tomorrow at all.
    Last edited by DocJekyll; 01-27-2013 at 08:58 AM.
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  22. #292
    Registered User tsoden's Avatar
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    Great effort on legs today!
    Always learning....
    I'm good enough, never strong enough, but gosh darn it, people ....uh... whats that last line again?

    Follow me on my BUILDING journey at: http://forum.bodybuilding.com/showthread.php?t=148411353
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  23. #293
    Beast Mode DocJekyll's Avatar
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    Originally Posted by tsoden View Post
    Great effort on legs today!
    Thanks for the kind words!

    I feel like I am just starting to hit my stride.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  24. #294
    shrinking lunchbreak's Avatar
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    Wow. Thats some serious volume. Good work.
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  25. #295
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    Originally Posted by lunchbreak View Post
    Wow. Thats some serious volume. Good work.
    Thanks man. Trying to eat up all these new calories and put them where they should rightly be.
    Hoping to make some massive gains from here until mid-April.
    "Obsessed is a word the lazy use to the describe the dedicated."

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  26. #296
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    Monday - Chest

    Day 23
    Recomp

    Up at 5 and into my home gym for some chest work:

    Incline DB Press
    45x 10
    50 x 10
    65 x 10
    70 x 10
    75 x 10
    80 x 8
    Got the 80's up this morning for some pretty good reps.
    Drop the 65's next week and go right to 70 after warm up.

    Incline BB Press
    155 x 10
    165 x 9
    175 x 6
    175 x 6
    The new DB work prior to these sets really taxed me. Not going to hit 185 this week - 175 x 2

    Decline BB Press
    125 x 10
    145 x 10
    165 x 9
    185 x 5

    Rev Grip Flat Press
    125 x 10
    145 x 10
    165 x 8

    Low Cable Crossover - FST 7
    30 x 12
    30 x 12
    30 x 10
    20 x 12
    20 x 12
    20 x 11 + 1
    20 x 12

    My shoulders and left triceps were bothering me from the bb incline press on. I will ice them all week and and sinew on them. I think that shoulders on Saturday followed by chest on Monday is a bad idea. Back to the original plan.

    Worked through some discomfort this morning; but still thought I got a decent workout in. My chest was pumped format of it.









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    Tuesday - Cardio

    Day 24
    Recomp

    My meeting last night went past midnight. Needless to say i skipped am cardio and opted for rest. My legs are little sore from Sundays workout any way. I will hit the mill very hard tonight before dinner.

    Weight is hanging aroud 205 - I feel like i am holding a bit of water though. I am going to try to keep my sodium a bit lower. I hate when my weigh doesnt move, but look a little soft in the mirror - daily struggles....

    Tonight - Cardio
    Tomorrow - AM Cardio and PM Back session.
    Thursday Cardio - AM and PM
    Friday - AM Shoulders and PM Cardio
    Saturday - AM Arms. I am then taking a much needed recharge trip to Atlantic City. I will keep the diet clean. But for a few drinks, whilst having some fun....
    Sunday - Afternoon - Legs.






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    Tuesday Evening

    Cardio: 30 mins of HIIT
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    Wednesday - AM Cardio & PM Back

    Day 25
    Recomp

    AM Session
    HIIT on the mill for 25 minutes: 3.8 and 8.5/9.0 @ 3% grade for the duration.
    Biked for 15 minutes of steady state.
    40 minutes total.

    Jeans felt "lose" this morning.


    PM Session - After the office. Looking to absolutely smash my back tonight.








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    Wednesday Continued - Evening Session

    Recomp

    Pull Ups
    BW x 21
    BW x 14
    BW x 10
    BW x 9

    Lat Pull Down
    115 x 12
    130 x 12
    145 x 10
    160 x 8
    These have been feeling a little weak lately. May not be allowing enough recovery from the pullup sets.

    BB Row
    135 x 12
    185 x 12
    205 x 9
    205 x 8
    185 x 10
    135 x 15

    HS High Rev Row
    1 pps + 25 x 15
    2 pps x 10
    2pps + 10 x 8
    2 pps + 10 x 8
    2 pps x 10

    HS ISO Low Row
    2 pps x 15
    2 pps +25 x 12
    3 pps x 8
    3 pps x 8
    3 pps x 8
    2 pps + 25 x 10

    Seated or Single Arm
    70 x 12 each side
    80 x 10 each side
    90 x 9 each side
    100 x 9 each side
    Start with 80's next and try for 110 on the back end

    Hypers
    BW x 12
    25 x 12
    25 x 12
    25 x 12

    Calves
    1 pps x 20
    1 pps x 20
    2 pps x 12
    2 pps x 12
    2 pps x 12
    2 pps x 12


    Great workout this evening. Super pump in my lats. I did the single arm DB rows up against the rack and my veins were popping everywhere tonight - forearms, biceps, even around my elbow. I guess I am shedding some body fat. There was a little M'rin goin on.




    Last edited by DocJekyll; 01-31-2013 at 05:55 AM.
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