Super bulking, extreme lifts and good eats!

[govjamie]

Sorry to hear about your lower back man. It's awesome that you can still get a badass back workout in still. Impressive numbers as always man!

thanks a lot bro! ima try to be on a while so I can just look up everyones log and see how you guys are all doing!

[Opeth09]

[govjamie]

hell yea man!!

[govjamie]

Chest TRI 9/23/13

Flat BB Bench 135x10, 225x10, 275x5, 325x5, 345x3

Incline BB Bench 135x10, 185x10, 225x10, 225x8

Dips 4 sets failure

DB Fly 30x10, 40x10, 45x8

Pec Flyy FST-7 7 sets of 12x175

Machine Press 145x3 sets Failure

TRI

Skull Crushers 95x12, 95x10, 95x10, 95x9

Rope Push Downs 70x15, 80x12, 110x12, 120x9, Drop Set

DB TRI Extension FST-7 100x12 7 Sets

Bench Dips 3 sets Failure

Notes: Insane Pump today was awesome, I felt very tired and not really motivated before and during the workout. I did manage to least have a very good one.

[scoveg13]

is 345x3 a pr??

[govjamie]

is 345x3 a pr??

ohh yea i forgot to put that yes thats a pr man haha!

[govjamie]

Back 9/24/13

Wide Grip Pull Ups 4 Sets BW til failure

Cable Row 150x15, 195x12, 220x10, 220x9, Drop Set

BB Row 135x10, 225x10, 245x10, 275x8

T Bar Row 45x15, 135x12, 185x10, 225x10

DB Row 80x12, 115x10, 125x10, 125x10

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


Legs 9/25/13

Leg Extension 100x15, 145x12, 175x10, 175x10

Front Squat 135x15, 185x12, 225x12, 245x10

Leg Press 500x15, 600x15, 600x12, 600x11, 600x9

Lunges BWx25, BWx25, BWx25

Leg Curl 100x15, 160x12, 190x10, 190x10, Drop Set

Stiff Leg Deadlift 135x15, 185x12, 225x12, 225x10

Standing Leg Curl 60x12, 75x10, 85x10

Seated Calf Raise 90x15, 135x15, 185x12, 185x10

Straight Leg Calf Raise 225x20, 315x15, 405x15, 405x12

FST-7 Leg Extension 145x12 for 7 sets

Notes: Both my lifts were insane high volume. My pumps were massive and I felt really good. Life has slowly been getting back to normal and a lot more stress free so I can really spend more time getting my life together and getting my lifts in!!!

[Opeth09]

Another insane legs lift haha. Can't wait for legs tomorrow now

[govjamie]

Another insane legs lift haha. Can't wait for legs tomorrow now

legs are awsome! im so damn dead tho i dont even want to move lol

[govjamie]

Upper Power 9/30/2013

Flat BB Bench 135x10, 225x10, 275x5, 315x5, 335x3, 345x3, 345x2.5

Incline BB Bench 135x10, 185x5, 225x5, 225x5, 245x4

Wide Grip Pull UPs BWx10, 25x5, 25x5, 25x5

BB Row, 135x10, 225x5, 275x5, 275x5, 275x5

Wide Grip Cable Row 145x10, 175x5, 190x5, 205x5

Military Press 135x10, 185x5, 205x5, 225x5, 245x4

Preacher Curl 65x10, 95x5, 105x5, 115x5, 115x5

Skull Crushers 65x10, 95x5, 115x5, 125x5, 135x5

Supps: Pre Craze
Intra Carbo Gain, BCAA, Beta Alanine
Post Cell Mass

Notes: Today felt really good had a strong solid lift, reason I put 2.5 cause I pretty much got entire rep I got stuck at top a bit and spotter had to tap it.

[Opeth09]

nice job on the benching today! You've come a long way since the show strength wise on bench. Those extra carbs are going straight to your pecs

[govjamie]

nice job on the benching today! You've come a long way since the show strength wise on bench. Those extra carbs are going straight to your pecs

hell yea! i love carbs and eating a **** ton! I hope to hit that 365 soon

[Opeth09]

I have a good feeling 365 will be coming soon. Just eat a lil extra carbs

[scoveg13]

Your lifts never fail to amaze me man.

[govjamie]

I have a good feeling 365 will be coming soon. Just eat a lil extra carbs

for sure bro!!

Your lifts never fail to amaze me man.

thanks man! im trying to get that str up I wanna do a power lifting meet soon!

[govjamie]

LOWER POWER 10/1/13

Dead Lifts 135x10, 225x10, 315x10, 405x5, 455x5, 475x3, 500x2

Leg Extension 145x10, 190x10, 220x10, 260x8, 260x8, Drop Set

Leg Press 600x10, 700x10, 800x8, 800x8

Leg Curl 145x10, 190x10, 190x8, 190x8, Drop Set

Lunges 135x10, 165x8, 185x8

Glute Ham Raise BWx10, BWx8, Bwx7

Seated Calf Raise 135x15, 180x12, 180x12, 180x10

Straight Leg Calf Raise 400x15, 400x15, 400x15

Supps: Pre Craze
Intra Carbo Gain, BCAA, Beta Alanine
Post Cell Mass

Notes: My back is finally healing again! I think I could have got 3 for 500 I did not want to chance it. Over all I had a great power day my legs are insanely sore time to eat some mad amounts of food and get some rest!!!

[govjamie]

Chest Arms Hypertrophy 10/4/13

Incline BB Bench 135x15, 185x12, 205x10, 225x10, 225x10

Incline DB Fly 30x15, 40x12, 50x10, 50x10

Machine Press 160x15, 185x15, 225x12, 225x12

Cable Fly 60x15, 70x12, 70x10, 70x10, Drop Set

Dips FST-7 BWx10 Reps 7 Sets

ARMS

V Bar Push Down 50x15, 60x12, 70x12, 80x10, Drop Set

DB Tri Extension 80x15, 100x12, 110x10, 125x10

FST-7 Skulls 95x10 7 Sets

Preacher Curl 65x15, 85x12, 95x10, 115x8, 115x8

DB Curl 30x12, 35x12, 45x10, 50x8

FST-7 BB Curl 85x10 7 Sets

Notes: Today I was not feeling well all day long getting sick with something. I felt really weak the entire work out. It was not the worst ever. Just been a long past few days Ive not been sleeping or anything its driving me nuts. Hopefully it will work it self out soon!

[govjamie]

UPPER POWER 10/7/13

Flat BB Bench 135x10, 225x10, 275x5, 315x 3, 345x1, 365x1, 375 almost got it! PR at 365!!

Incline BB Bench 135x10, 185x5, 225x5, 245x5, 265x4

Wide Grip Pull Ups BWx4 Sets Failure

BB Row 135x10, 185x5, 225x5, 275x5, 300x5, 300x5

Cable Row 175x5, 190x5, 220x5, 235x5, 235x5

Seated Military Press 135x10, 185x5, 205x5, 225x5, 250x4

Preacher Curl 65x10, 95x8, 115x6, 125x5, 125x5

Close Grip Bench 135x10, 225x5, 245x5, 275x5, 295x4

Supps: Pre Craze
Intra Carbo Gain, Beta Alanine, BCAA
Post Cell Mass

Notes: It was homecoming so of coarse I had a really long weekend and may have went a little too hard lol, I dont do that very often to focus on lifting. So I hit a PR today of 365x1 on flat bench I really think If i didnt feel like hell from the weekend I would have gotten the 375! Ive not maxed out in a long time so it was nice to least get a PR. I did close grip last and I was pretty shocked I still have that much power left in me I was really pleased overall with my lift!!

[Jared.P]

im just gonna come in here and say i hate you...for benching more than i DL - especially since i set myself back some today. really sucks GREAT work though man, some really killer numbers

[Swuuu]

Seeing some good weight being used man!! Hope your back feels better soon

[govjamie]

im just gonna come in here and say i hate you...for benching more than i DL - especially since i set myself back some today. really sucks GREAT work though man, some really killer numbers

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?

Seeing some good weight being used man!! Hope your back feels better soon

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

[Jared.P]

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?

deadlifting today (i started 5/3/1 last week) and went to pull 2 plates for my first set/second week - jerked to hard and pop went the back..again. pretty decent pain now, so i need to back off a bit. 2 steps forward, 5 back

[govjamie]

deadlifting today (i started 5/3/1 last week) and went to pull 2 plates for my first set/second week - jerked to hard and pop went the back..again. pretty decent pain now, so i need to back off a bit. 2 steps forward, 5 back

Im sorry to hear that bro...That happened to me 5 weeks ago doing 565 couldnt dead for 5 weeks =/ umm 5, 3, 1 every week really a killer on you man.
Also I notice that happens to me when my muscles are tight! Stretch your glutes, quads and ham almost everyday. Look up some videos best ways to stretch that out. Cause if I dont my body is prone to an anterior pelvic tilt causing your lower back and upper glutes to pull your hips forward! This makes those muscles work all day long and when you go to dead there tired and that happens.

Look Up anterior pelvic tilt and there are many stretches to help that and it prevents injury.

I use this power routine been working great!

week 1 5,5,5
week 2 3,3,3
week 3 5,3,1
week 4 5,5,5

on 4th week its more recovery then repeat.

[Jared.P]

Im sorry to hear that bro...That happened to me 5 weeks ago doing 565 couldnt dead for 5 weeks =/ umm 5, 3, 1 every week really a killer on you man.
Also I notice that happens to me when my muscles are tight! Stretch your glutes, quads and ham almost everyday. Look up some videos best ways to stretch that out. Cause if I dont my body is prone to an anterior pelvic tilt causing your lower back and upper glutes to pull your hips forward! This makes those muscles work all day long and when you go to dead there tired and that happens.

Look Up anterior pelvic tilt and there are many stretches to help that and it prevents injury.

I use this power routine been working great!

week 1 5,5,5
week 2 3,3,3
week 3 5,3,1
week 4 5,5,5

on 4th week its more recovery then repeat.

how does that routine work? isnt that essentially 5/3/1? i need to stretch more for sure, i also need to get some form videos and make sure it doesnt break down and make sure to focus on each. and. every. rep in every set. I originally picked up 5/3/1 because i needed a lower volume, more strength based routine, as my strength isnt where it should be honestly

[govjamie]

how does that routine work? isnt that essentially 5/3/1? i need to stretch more for sure, i also need to get some form videos and make sure it doesnt break down and make sure to focus on each. and. every. rep in every set. I originally picked up 5/3/1 because i needed a lower volume, more strength based routine, as my strength isnt where it should be honestly

well hitting the 1 every week is a lot of your CSN and you break down. Well when I did 565 I didnt stretch for like 2 weeks out of laziness and it happened and like year and half ago same thing lol


http://www.youtube.com/watch?v=xS2wLZSdeDg

[Jared.P]

well hitting the 1 every week is a lot of your CSN and you break down. Well when I did 565 I didnt stretch for like 2 weeks out of laziness and it happened and like year and half ago same thing lol


http://www.youtube.com/watch?v=xS2wLZSdeDg

i wish i could pull 500+ lol one day

[Opeth09]

Very cool info on the pelvic tilt man. I will have to look into that. My legs always feel ****ed up haha I need to do some different stretches

[govjamie]

Very cool info on the pelvic tilt man. I will have to look into that. My legs always feel ****ed up haha I need to do some different stretches

well some ppl have an anterior one, or posterior one! anterior your quads usually really tight and upper glues making your back really tight.

[govjamie]

Lower Power 10/8/13

Dead Lift 135x10, 225x10, 315x10, 405x6, 455x5, 500x4

Leg Extension 145x10, 190x10, 260x10, 260x10, 260x9

Leg Press 500x10, 600x10, 700x10, 700x10, 700x10

Leg Curl 145x10, 190x8, 205x6, 220x5, 220x5

Glute Ham Raise BWx8, BWx7, BWx5, BWx4

Seated Calf Raise 135x15, 185x12, 185x10

Straight Leg Calf 360x10, 360x10, 360x10, 360x10

Supps Pre Craze
Intra Carbo Gain, BCAA, Beta aline
Post Cell Mass

Notes: Today really busy day! I had a ton of HW and still do. My lift was overall really good, my back is def healed now I think i could have pulled 500x5 I just did not want to chance it.

[scoveg13]

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