Super bulking, extreme lifts and good eats!

[Swuuu]

thanks a ton man! dude you got some great lifts and you look beast! keep up your hard ass work! umm what you mean set your self back?



thanks man! yes its feeling better! hopefully im 100% now idk tho haha

great to hear man!! Some strong deads and leg extensions!!

[govjamie]

strong everything holy ****. that bench is ridiculous. 405 is knocking on your door!

I really hope so! i think I could have gotten 375 ima try to max out in 4 more weeks see what I can get lets hope hah!

great to hear man!! Some strong deads and leg extensions!!

thanks man! im really trying to hit that 600 sometime!

[govjamie]

DELTS 10/9/13

DB Seated Military Press 50x15, 75x12, 85x10, 85x10, 85x8

Up right Row 135x10, 165x10, 165x10, 165x9

Reverse Cable Fly 30x10, 30x10, 30x10, 30x9

BD Front Raise 30x12, 40x10, 50x10, 50x10, 50x10

Seated Lateral Raise 25x12, 30x10, 35x10, 35x10, 35x8

Notes: Had a good lift for not really sleeping much past few days I felt really weak but I lifted pretty solid. Time to eat and go to bed.

[Scrabbz]

Excellent job, sir.

[govjamie]

Excellent job, sir.

thanks a lot bro!!



10/11/13

Chest Arms Hypertophy

Incline BB Bench 135x15, 185x12, 225x10, 225x10, 225x9

Flat BB Bench 135x10, 225x10, 275x10, 275x8, 275x7

Incline DB Fly 40x12, 50x10, 60x110, 60x9

Dips 5 sets failure

Flat DB Fly 45x10, 45x10, 45x8

ARMS

BB 21's 65x21, 85x21, 95x21, 95x21

Seated DB Curls 25x12, 30x10, 30x10, 30x9

Preacher Curl 75x12, 85x10, 95x10, 95x8

DB Tri Ext 80x12, 90x10, 110x10, 110x9

Rope Push Down 50x12, 60x10, 70x10, 70x10

Single Arm Push down 30x15, 30x12, 35x12, 40x10


10/12/13

BACK

BB Row 135x15, 185x10, 225x10, 225x10, 225x10

DB Row 80x12, 90x12, 110x10, 125x8, 125x8

Wide Grip Pull Ups 4 Sets Failure

Cable Row 145x15, 175x12, 190x10, 205x10

Rope Pull Overs 60x12, 70x10, 80x10, 100x9

Wide Grip Cable Row 145x15, 175x12, 190x10, 190x10, 190x9 Drop Set

Hyper extension 3 sets 20 reps BW

Notes: Been really busy past few days had decent lifts. Trying to get caught up on school not sleeping the best.

[scoveg13]

Notes: Been really busy past few days had decent lifts. Trying to get caught up on school not sleeping the best.

Dude, i totally feel you on this. Regardless, you're getting **** done man. I'm always blown away when I read your log man. Great job

[Opeth09]

275 for 10 on bench... 2nd exercise in! Legit. All gains, all day! Best offseason ever

[govjamie]

Dude, i totally feel you on this. Regardless, you're getting **** done man. I'm always blown away when I read your log man. Great job

Thanks a ton bro!! Im trying bust my ass hard as I can. I cant wait til winter break get some rest and relax and just lift!!!

275 for 10 on bench... 2nd exercise in! Legit. All gains, all day! Best offseason ever

Heck yea man I was pretty pumped!! \


Power Chest and Some Arms


Flat BB Bench 135x10, 225x10, 275x8, 315x5, 315x5, 315x4

Incline BB Bench 135x10, 185x5, 225x5, 245x5, 255x5

Pec Fly 180x12 for 4 sets

Dips BW Failure 4 sets

Incline DB Fly 40x10, 45x10, 50x8, 55x8

Arms

V Bar Push Downs 60x10, 70x10, 100x8, 110x8

Close Grip Bench 135x10, 225x10, 245x10, 255x9

DB Tri Ext 80x10, 90x10, 110x8, 110x8

DB Curls 30x15, 40x12, 50x10, 55x8

Rope Curls 70x10, 90x10, 110x8, 110x7

BB Curl 21's 65x21, 85x21, 95x21, 95x21

Notes: Today Was supposed to be an all upper power day I really was not on top of my game and my shoulders and everything really hurt bad so after the heavy bench I decided to just to a rep day, tomorrow Ill prob do reps on legs, and so on!

[gallagnm]

315 for reps is definitely some power chest nice work in here!

[govjamie]

315 for reps is definitely some power chest nice work in here!

thanks man!!!


Operation: Destroy LEGS

BB Squats Bar x 20, 135x20, 225x12, 275x12, 315x15
PR for the 315x15 I think I could have gotten a few more cause had no help on 15 I just felt like i was going to pass out haha!

Leg Ext. 3 sets... 10 reps normal, 5 reps slow positive, 5 reps normal. SO 20 reps total per set

Leg Press 2 sets legs close and low, 2 sets leg wide, 2 sets close and high. 12-15 reps per set... think we did 450 or something

Glute Ham Raises 3 sets of BW x failure

Seated Leg Curls 3 sets of 12-15, last set 10 reps normal, 5 negatives, 5 reps normal

Single Leg Standing Curls 2 sets of failure

Donkey Calf Raises 1 plate x 20, 1 plate x 20, 2 plates x 20, 2 plates x 20

Seated Calf Raises 3 sets with 2 plates x 20


ABs
Did quite a few things, don't really feel like typing it.


Notes
Today had the most insane leg pump ever, today i cant really walk and hit a PR so I think it was a good day!

[Opeth09]

[Opeth09]

Here's our back video from the other day also

[govjamie]

Havent lifted in 6 days been in bed for past week really sick talk about being frustrated!

[govjamie]

school finally almost over now a 6 week winter break and I decided im going to do the same show I did last year and Im going to start my diet in a week or 2.

[govjamie]

Chest and Tri 12/16/13

Incline DB Bench 60x12, 80x10, 90x10, 100x10, 100x8

Flat BB Bench 225x10, 275x10, 295x8, 315x6

Incline Cable Fly 60x12, 70x12, 70x10

Dips BWx15, BWx15, BWx12, BW10

Pec Fly 185x12, 205x10, 225x10

V Bar Push Down 100x12, 120x10, 120x10, 120x8

Skull Crushers 95x12, 115x10, 135x8, Drop Set

Bench Dips BWxFailure, 45xfailure, 90xFailure, Drop Set

Notes:

First week into my diet and cutting training feel alright def not used to not eating a ton and less carbs. I felt pretty strong. Im 16 weeks out down to 210 now Ive been easing into my diet past 3 weeks, the peak of my bulk I was 220. So lets get ripped!!

[govjamie]

Back and Bi 12/17/13 Day 2

Wide Grip Lat Pull Down 4 sets of 10

DB Row 4 sets of 10

BB Row 3 sets of 8

Cable Row 4 sets 12

Hyper extension 4 sets of 15

BB Curl 4 sets 12

DB Curl 4 sets 10

Cable Curl 4 sets 15

Notes: Decent work out been having trouble breathing went to the doctors got bronchitis its pretty annoying my first few exercises feel alright but when I get further into my lift the breathing gets harder and I feel way weaker hopefully these antibiotics kick in soon...

[Swuuu]

thanks man! im really trying to hit that 600 sometime!

You got it . Feel better soon man and best of luck at the show!!