Cupcakes and Deadlifts Reloaded!

[jaredmus]

Cupcakes + ice cream=deadlift , squat, bench PR's

[jpfaherty]

my instagram feed is lacking that epicness
What you think your kcals around daily?
Still not tracking? or are you eating the same thing everyday?

i start a new job where i will be working long hours like you and a longer commute, may need to jump on the JP program for gains

65-75F/350-375c/220P - lots of free meals on the weekends and drinks (dont really count on the weekend) - You'll adjust to the new job/commute. Sucks at first but becomes just another part of your routine!

Solid weight and volume in your training JP.
Is your focus more on bodybuilding right now or powerlifting?

Yeah def. focusing on BB now but I still have a love for the big three so they will always be a staple!

[jpfaherty]

Lower

Squat

335 x 6
335 x 6
335 x 6 (+5)

DL

375 x 6
375 x 6 (+1 rep each set)

DB Lunges

35 x 12
35 x 12
35 x 12 (+5)

Conditioning Complex

Sled Pushes + Box Jumps + Rower

MISC

Had a rough week with DL last week and could only get 5 reps on my sets so I kept the weight the same and got 6 this week. Now we move the weight up against next session and repeat Squat has improved every week since starting as well!

[The Solution]

65-75F/350-375c/220P - lots of free meals on the weekends and drinks (dont really count on the weekend) - You'll adjust to the new job/commute. Sucks at first but becomes just another part of your routine!
Yeah def. focusing on BB now but I still have a love for the big three so they will always be a staple!

luckily for me its 20 minutes if the weather are nice and roads are clear
now that it is coming to winter, you know how snow and dumbass drivers can make commutes be over an hour+

[NaturalPursuit]

Squats improving every week? NICE man!

[ilovethe80s]

How long is your commute, JP? It's getting cold out there, are you ready for another winter of Pothole City? . Workouts are looking awesome as always!

[jpfaherty]

How long is your commute, JP? It's getting cold out there, are you ready for another winter of Pothole City? . Workouts are looking awesome as always!

1.25-1.5 hours each way I get paid travel tho!

[phillysteak]

bro I just wrote to you as a reply in my log.

now I'm here

sup man!

[jpfaherty]

bro I just wrote to you as a reply in my log.

now I'm here

sup man!

LOL, Sup!

[jaredmus]

1.25-1.5 hours each way I get paid travel tho!

Thats pretty good. I wish the city paid my tolls. The George Washington Bridge is $14 each way 11 & change with EZ Pass.

[jpfaherty]

Upper

Bench

255 x 6
255 x 6
255 x 6 (+1rep)

BB Row

265 x 6
265 x 6
265 x 6

DB Shoulder Press

85 x 5
85 x 5 (+5lb)

DB Side Laterals

27.5 x 12
27.5 x 12
27.5 x 12

Seated Face Pull

77.5 x 12
77.5 x 12
77.5 x 12 (+5kg)

HS Incline (3:3:1)

2pps x 12
2pps x 12
2pps x 12

Cable Fly high/med/low run

40 x 12/10/8
40 x 12/10/8
40 x 12/10/8

Lower

Front Squat

225 x 8
225 x 8
225 x 8 (+10lb)

Pause DL

315 x 6
315 x 6 (+10lb)

Universal Leg Press SS Standing Leg Curl

250 x 15 SS 45 x 12
250 x 15 SS 45 x 12

MISC

Good session yesterday and today. Last week I could only get 255 for sets of 5 and this week I got my 6's! Also got the sets of 225 front squat I was hoping for this week. Going away snowboarding so I'll have a few days off here and will get back on the grind monday. Hope everyone has a great thanksgiving!

[jaredmus]

I'd say thats some solid barbell rowing, I like doing them but all the deadlifting and squatting , I just opt to do some chest supported, but in the corner and barbell rows are great

[jpfaherty]

I'd say thats some solid barbell rowing, I like doing them but all the deadlifting and squatting , I just opt to do some chest supported, but in the corner and barbell rows are great

They are actually putting a lot of stress on my lower back right now so I'm going to swap them out soon. I try to do everything in cycles anyway

[Vanguard1965]

Good session yesterday and today. Last week I could only get 255 for sets of 5 and this week I got my 6's! Also got the sets of 225 front squat I was hoping for this week. Going away snowboarding so I'll have a few days off here and will get back on the grind monday. Hope everyone has a great thanksgiving!

Great work JP and sounds like fun weekend. Enjoy Thanksgiving!

[Bnizzle163]

Crushing it as usual, JP. Enjoy your Thanksgiving!!

[jaredmus]

How was the thanksgiving bro saw some pics hit the mountains up?

[jpfaherty]

How was the thanksgiving bro saw some pics hit the mountains up?

It was good man. Hope yours was as well.

As far as snowboarding went, I messed up my shoulder/elbow pretty bad. Had my arms behind me to brace a fall going pretty fast and hard and heard a lot of crunching from my rear delt area. Pain has traveled down to my elbow where most of the pain resides now. I don't think anything is torn, but the sound it made def. wasn't good. I'll be taking the week off from upper body probably.

[jaredmus]

It was good man. Hope yours was as well.

As far as snowboarding went, I messed up my shoulder/elbow pretty bad. Had my arms behind me to brace a fall going pretty fast and hard and heard a lot of crunching from my rear delt area. Pain has traveled down to my elbow where most of the pain resides now. I don't think anything is torn, but the sound it made def. wasn't good. I'll be taking the week off from upper body probably.

Damn , snowboarding is fun I went up near lake george a few years ago my hips and butt never hurt so much from falling.

[The Solution]

Get well soon brother

[jpfaherty]

I'll live dudes! Feels a little better today

Lower

Horizontal Leg Press

1pps x 30
2pps x 20
3pps x 15
4pps x 15
5pps x 10

Lying Leg Curl (3:2:1)

110 x 12
110 x 12
110 x 12

Regular Leg Press

5pps x 10
5pps x 10
5pps x 10

Standing Leg Curl

45 x 12
45 x 12
45 x 12

DB Split Squat

25per hand x 12
25per hand x 12
25per hand x 12

MISC

Nothing crazy today, worked on some explosive high reps. Didn't want to do anything to put my shoulder/elbow in jeopardy so exercise choice was limited. Getting up at 4AM was tough after not doing it for a week though! lol

[jaredmus]

Wish my gym had that leg press. Hows everything feeling?

[jpfaherty]

Wish my gym had that leg press. Hows everything feeling?

Meh, alright...

Upper

Pull Ups SS Butterfly Pec Deck

bw x 10 SS 70 x 15
bw x 10 SS 70 x 15
bw x 10 SS 70 x 15

Straight Rope Pushdown (lats) SS Rope Pushdown (Tris)

90 x 15 SS 90 x 15
90 x 15 SS 90 x 15
90 x 15 SS 90 x 15

Face Pull SS Machine Preacher SS Pec Deck

30 x 15 SS 50 x 15 SS 90 x 15
30 x 15 SS 50 x 15 SS 90 x 15
30 x 15 SS 50 x 15 SS 90 x 15

Machine Row SS KB Seated Side Raises

90 x 15 SS 8.8's x 15
90 x 15 SS 8.8's x 15
90 x 15 SS 8.8's x 15

MISC

As you can see, lots of super sets, going very light just trying to get the blood flowing. Face pulls I was super careful with and could def feel a little discomfort even at that weight. Will take it slow. Going to do another upper body session tomorrow and try some pushing exercises which I'm a little nervous about. Then back to some real weight on sunday with squat and DL

[The Solution]

nothing to be nervous about
a few cupcakes to solve that!

[jaredmus]

nothing to be nervous about
a few cupcakes to solve that!

Just be safe, sometimes stepping away from the Powerlifting and easing doing some supersets , TUT, different intensity techniques go a long way

[ilovethe80s]

Feel better on the shoulder, blood flow is good

[IK9]

snowboarding shredsss.. you regular or goofy?

[NaturalPursuit]

I bet the change to supersets still felt pretty good though

[jpfaherty]

nothing to be nervous about
a few cupcakes to solve that!

Just be safe, sometimes stepping away from the Powerlifting and easing doing some supersets , TUT, different intensity techniques go a long way

Feel better on the shoulder, blood flow is good

Felt better on saturday with my push session, not perfect but much better. Was supposed to have a heavy push session today but decided to give it one more day and rest today.

snowboarding shredsss.. you regular or goofy?

Regular brahhhh. You ride or ski?

I bet the change to supersets still felt pretty good though

They always do Love a good pump.

[jpfaherty]

Lower

Squat

340 x 6
340 x 6
340 x 6 (+5lb)

DL

380 x 5
380 x 5 (+5lb -1 rep)

Walking DB Lunges

35 x 20
35 x 20
35 x 20

Conditioning Complex

Sled push (50 yards)/box jumps/30 second row machine x 3

MISC

Hadn't done a lower heavy day in just about two weeks because of my snowboarding get away but decided to add 5lbs again and give it a go. Squats were great. Grind on the last set but very please I've been able to increase 5 lbs every single week.

DL's on the other hand I increased 5lbs but only got 5 reps instead of 6. Last time this happened I came back the following week with the same weight and got 6 so that's the goal next week too.

We all know motivation comes and goes but right now it's sky high. Hope my shoulder/elbow allow me to push hard. We'll see tomorrow

[Bnizzle163]

Adding 5lbs here and there, a rep here and there = gains. Nice work.