J.Stone?s Journey of an Aspiring BodyBuilder

[jstone28]

Chest,Back,Traps with Calves:

All Exercises (10-12reps) x (4sets)



TRAINING PARTNER TODAY




BB Bench (245)
245x9
DB Flyes (60)
65x9
DB Incline (80)
80x12
Cable Crossovers (110)( (P=push ups)
110x10/100x4/90x3x4/Px11x3
BB Rows (245)
245x11
*supp*
Smith Reverse Shrugs (515)
515x12
Smith Shrugs (495)
515x9/505x4/495x3x2
Long Bar Row (4p+25 per side)
(4p+35per side)x9
High Hammer Strength Row (3p+35s per side)
(4p per side)x9
Lat PullDowns (300) *=Flip close grip (100-Straight pull overs)
300x10/295x6/*295x3x2/100x5x4



CALVES: 3x30 Seated Calf Raises (5p+15)/3x30 Standing Machine Raises (270)
*triple drop on last set of Standing Machine Raises
CARDIO: 21min StairMaster




Notes:
Today tried to work fast and concentrate on hitting the muscle hard. i am working on more overall thickness and width in both muscle groups and traps. Take? in it one stop at a time..

Tomorrow is leg day; goals I need to accomplish, work that needs to be done.

[jstone28]

Leg Day this morning:

All Exercises done (10-12reps) x (4 sets)

TRAINING PARTNER TODAY



Squat (335)
325x9/315x2/304x2x2
Hack Squat (4p+35sper side)
(5p per side)x9
*supp*
*20 REP* Leg Ext. (195)
210x14
Stiff Leg Deadlift (315)
315x12
Leg Press (8p+10s per side)
(8p+25 per side)x9
Deep EZ Lunges (170)
170x13
Hamtractor (285)
295x10
Lying Leg Curls (210)
210x11/205x4/200x3x3
Cybex Leg Ext (300)
300x10/290x4/285x3x2


ABS: 2x30 Full Crunches/ 2x30 Crunches/ 1x30 Kneeups
*triple drop on last set of knee ups

Notes:
Today came in with a lot of emotion. Not emotion in the sense of happy/sad but more in frustration. I need to work on just coming in and doing work. Working on really pulling out the SLDL on the last few reps to get a really good burn in the rear chain and widening out my hack squat and leg press stance to get deeper.

Tomorrow is delts and arms, gotta make ?em burn, it?s the only way to get them to grow.

[jstone28]

Delts and Arms this morning with some Calves:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY



Smith Military Press (200)
210x10
Wide Grip Upright Row (175)
175x12
*supp*
Behind the Back Cable Lat Raises (60)
70x9
Bent Over Lat Raises (60)
65x9/60x4/55x4x3
DB Lat Raises (47.5)
47.5x10/45x3/42.5x3x2
DB Standing Curls (50)
55x8
Incline Double Curl (55)
55x9
*supp*
EZ Cable Curls (170)
180x11
EZ Skulls (155) drop to*CGBP Last set
155x11/*155x1
DB Seated Ext (120)
120x11
*supp*
Rope PressDown (190)
190x12
EZ Preacher Curl (100)
100x12/95x4/90x4x3
Elbow Flared EZ bar Cable Ext. (170)
170x10/165x4/160x3x2



CALVES: 3x30 Seated Calf Raises (5p+25)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises
CARDIO: 21min StairMaster

Notes:
Today focus was in and out; I need to work on blocking out everything else. Just sticking to the basics for arms, I am going to change up this workout a bit for more variety and to hit the arms from a different angle but the basics will always prevail.

Tomorrow is an off day, lots of stretching and myofasical release (foam roller work), need to re focus and re center.

[jstone28]

I seek to exceed all limits have been set, beyond the points that others lie out in suppression. In my mind, there are no limits. Others may have drawn the maps, but burn them in a fire of desire; the same fire that burns relentlessly with in me.

Every action is sought for an advance?a greater good in myself. I use what I have to build what I will become.

There are no deviations or regrets. There is only an avowal in knowing that I will never be satisfied in myself.

And so I follow....

[jstone28]

Chest, Back, Traps, and ABS with Cardio this morning:

All Exercises (10-12reps) x (4sets)



TRAINING PARTNER TODAY



BB Rows (245)
265x10
*supp*
Smith Reverse Shrugs (545)
545x10
Smith Shrugs (515)
515x11/505x6/495x4x3
Long Bar Row (4p+35 per side)
4p+35x13
High Hammer Strength Row (4ps per side)
(4p per side0x11
Lat PullDowns (300) *=Flip close grip (100-Straight pull overs)
300x10/295x7/*295x3x2/100x6x5
BB Bench (245)
245x10
DB Flyes (65)
65x10
DB Incline (85)
85x10
Cable Crossovers (110)( (P=push ups)
120x11/110x5/100x4x3/Px12x4


ABS: 2x30 Full Crunches/ 2x30 Leg Lifts/ 1x30 Kneeups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster


Notes:
Today came in feeling hot. Took too long of rest periods between sets of long bar row. I need to really concentrate feeling each muscle being worked.

Tomorrow is leg day; need more sweep to build an X frame; focused, ready, locked&loaded?

[jstone28]

Leg Day this morning went like this:

All Exercises done (10-12reps) x (4 sets)

TRAINING PARTNER TODAY



Squat (335)
335x7/315x4/305x3x3
Hack Squat (5p per side)
(5p per side)x11
*supp*
Front Squat (185)
205x9
Stiff Leg Deadlift (335)
335x8
Leg Press (8p+25s per side)
(8p+25 per side)x10
Deep EZ Lunges (170)
170x12
Hamtractor (295)
295x11
Lying Leg Curls (210)
210x12/205x5/200x3x3
Cybex Leg Ext (300)
300x11/290x4/285x4x3


CALVES: 3x30 Seated Calf Raises (5p+25)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises

Notes:
Today I tried a new superset (Hacks with Front squat), it was a good change because it focused a different portion of the quad. I am going to use this to really blow up my quads.

Focus was in and out, as was the mind muscle connection. I am going to improve this.

Getting better everyday

Tomorrow is delts and arms, got to focus on the muscle being worked to make it grow. Intensity.

[jstone28]

Delts and Arms with ABS and Cardio this morning:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY



Smith Military Press (210)
210x11
Wide Grip Upright Row (185)
185x10
*supp*
Behind the Back Cable Lat Raises (70)
70x11
Reverse PecDec(220)
220x12/210x4/205x3x2
DB Lat Raises (47.5)
47.5x11/45x4/42.5x3x3
DB Standing Curls (55)
55x9
Incline Double Curl (55)
55x9
*supp*
EZ Cable Curls (190)
190x11
EZ Skulls (155) drop to*CGBP Last set
155x10/*155x2
DB Seated Ext (120)
120x11
*supp*
Machine Overhead Ext (190)
190x10
EZ Preacher Curl (110)
110x10/105x4/100x3x2
Straight Bar Pressdown (120)
120x10/115x3/110x3x2



ABS: 2x30 Full Crunches/ 2x30 Crunches/ 1x30 Kneeups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster


Notes:
Today focus was in and out between sets--not working hard enough. I changed it up very slightly by adding Machine Overhead Ext. to get a different angle at the triceps. I am stopping the addition of arbitrary, I keep adding sets to the workout which messes things up from each 3 day session. Working on deeper extensions and being more efficient with more intensity.

Tomorrow is an off day with cardio; stretching and myofascial release. got to get my head right and bring more intensity.

[jstone28]

Unending, unrelenting, unyielding, undying; these words define what it is to be perpetual. They are the words that define who is the ?I?. Hardcore is not defined in a second, a minute, or even a day. Hardcore is defined in years accumulated; relentless lifetime of battles and wars. Unlike those who speak of it, hardcore is a presence, an essence and not something spoken.

Hardcore is never defined by an ideal or words; it is defined by those who keep the definition alive. Those who pass the torch like a rite of passage. From old to young, this is how hardcore is kept alive.

I do not strive to good or tell people I am hardcore. I endeavor to be the greatest and have a true essence of what it is to be hardcore.

The true definition will only be found inside me.

I have chosen my path because it is this inner journey that defines who I am, who I will become.

[jstone28]

Chest, Back, Traps, Calves this morning:

All Exercises (10-12reps) x (4sets)



TRAINING PARTNER TODAY


BB Bench (245)
245x11
DB Flyes (65)
65x11
DB Incline (85)
85x11
Cable Crossovers (120)( (P=push ups)
120x12/110x5/100x6x4/Px13x4
BB Rows (265)
265x12
*supp*
Standing Machine Shrug (455)
495x10
BB Shrugs (455)
455x9/445x5/435x4x3
Long Bar Row (5p)
5px10
High Hammer Strength Row (4ps per side)
(4p+10s per side)x10
Lat PullDowns (300) *=Flip close grip (105-Straight Arm PullOvers)
300x11/295x7/*295x3x2/105x4x3


CALVES: 3x30 Seated Calf Raises (5p+25)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises



Notes:
Today worked slower than usual. I need to bring up the intensity again. trying to work on filling out the chest as a whole. That means full ROM with max weight possible. just need to move more weight with more intensity to get bigger and better.

Tomorrow is Leg Day; going to move more weight and get work done. Strength, Build

[jstone28]

LEG DAY- went down like this:

All Exercises done (10-12reps) x (4 sets)


TRAINING PARTNER TODAY



Squat (335)
335x11/325x4/315x5x2
Hack Squat (5p per side)
(5p+10 per side)x11
*supp*
Front Squat (205)
205x11
Stiff Leg Deadlift (335)
335x10
Leg Press (8p+25s per side)
(8p+25 per side)x 12
EZ Bar Lunges (170)
170x14
Hamtractor (295)
305x9
Single Leg Standing Leg Curls (160)
165x10/160x5/155x3x2
Cybex Leg Ext (300)
305x10/295x3/290x3x3


ABS: 2x30 Full Crunches/ 2x30 Crunches/ 1x30 Kneeups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster

Notes:
Today came in with focus in and out; took a few sets to get started, need to push more weight on squat. My first set of squat I did not meet my minimum goal, which I consider a failure. I am going to up the weight on everything and get big legs.

Tomorrow is delts and arms, sticking to the basics and move weight.

[jstone28]

Delts and Arms this morning with Calves-

All Exercises done (10-12reps) x (4 sets)




Smith Military Press (210)
225x10
Wide Grip Upright Row (185)
185x11
*supp*
Behind the Back Cable Lat Raises (70)
80x9
Bent Over Lat Raise (65)
65x11/60x4/55x3x3
DB Lat Raises (47.5)
50x9/47.5x3/45x3x4
DB Standing Curls (55)
55x10
Incline Double Curl (55)
55x10
*supp*
EZ Cable Curls (190)
190x12
EZ Skulls (160) drop to*CGBP Last set
160x10/*160x2
DB Decline Ext (120)
120x12
*supp*
Machine Overhead Ext (190)
190x10
EZ Preacher Curl (110)
110x11/105x4/100x3x4
Straight Bar Pressdown (120)
130x9/125x3/120x2x2


CALVES: 3x30 Seated Calf Raises (5p+25)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises


Notes:
Today I worked alone and normally, alone I work faster but today I did not have the intensity I should. My mind drifted here and there. I am going to return with more focus, intensity, and efficiency to get better.

Tomorrow is an off day with cardio; going to stretch and myofasical release. got to get my head and mental side right.

[jstone28]

Bullet to the Head, that?s how I define intensity. It is the decider and ender. It is what makes champions and determines a loser.

Bullet to the Head--there are no hesitations, no middle ground, only a do and a don?t.

Intensity is the guide on the path of this journey. I continue to build mine each day. I do not let limits bind me to the average.

It is the bullet to the head, I decide my outcome. I decide my fate.

[jstone28]

Chest, Back, Traps, and ABS this morning went down like this-

All Exercises (10-12reps) x (4sets)



BB Rows (275)
275x10
*supp*
Standing Machine Shrug (495)
515x11
BB Shrugs (455)
455x10/445x3/435x4x2
Long Bar Row (5p)
(5p+15)x9
High Hammer Strength Row (4ps+10s per side)
(4p+25s per side)x10
Lat PullDowns (300) *=Flip close grip (105-Straight Arm PullOvers)
300x12/295x8/*225x4x3/105x5x4
DB Bench (100)
100x11
DB Flyes (65)
70x9
DB Incline (85)
85x10
Cable Crossovers (130)( (P=push ups)
130x9/120x3/110x4x3/Px15x4



ABS: 2x30 Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Kneeups
*triple drop on last set of knee ups



Notes:
Today worked alone again; changed up chest with DB?s to go heavy. Still worked slower than usual, focus needs to get better. Changed up flip grip lat pulldowns to a lighter version felt it more in the lower lats where it should be targeting.

Tomorrow is legs, working on adding more size. Head clear and focus.

[jstone28]

Leg Day this morning-

All Exercises done (10-12reps) x (4 sets)




Squat (355)
355x9/345x3/335x5x3
Hack Squat (5p+10 per side)
(5p+20 per side)x8
*supp*
Front Squat (205)
225x10
Stiff Leg Deadlift (335)
335x12
Leg Press (8p+35s per side)
(8p+35 per side)x10
EZ Bar Lunges (170)
170x14
Hamtractor (305)
305x10
Lying Leg Curls (210)
210x13/205x5/200x4x3
Cybex Leg Ext (305)
305x11/295x4/290x3x2


CALVES: 6x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises
CARDIO: 21min StairMaster

Notes:
Today worked legs alone and came in with focus not 100%, thought about adding sets even before I was at the exercise. I cant add arbitray sets because it messes up the total volume. Worked a little slower, I need to push past myself in every set.

Tomorrow is delts and arms; form tight, big weight, gets big arms. Mind focus head clear.

[jstone28]

Delts and Arms went like this-

All Exercises done (10-12reps) x (4 sets)


TRAINING PARTNER TODAY


Smith Military Press (225)
225x11
Wide Grip Upright Row (185)
205x9
*supp*
Behind the Back Cable Lat Raises (80)
80x10
Bent Over Lat Raise (65)
70x10/65x3/60x3x3
DB Lat Raises (50)
50x10/47.5x3/45x3x2
DB Standing Curls (55)
55x11
Incline Double Curl (55)
55x11
*supp*
EZ Cable Curls (200)
200x11
EZ Skulls (160) drop to*CGBP Last set
160x10/*160x3
EZ Decline Ext (130)
130x10
*supp*
Machine Overhead Ext (190)
190x10
EZ Preacher Curl (110)
120x7/115x2/110x3x3
Lat Bar Pressdown on Lat Pulldown machine(105)
115x10/110x4/105x3x4

ABS: 2x30 Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Kneeups
*triple drop on last set of knee ups
CARDIO: 21min STAIRMASTER

Notes:
Today I came in unfocused, I was in and out. my training partner helped with force reps. I need to let the outside things take care of themselves and work harder with more focus. trying some new tri stuff and it seems to have a good feel. I need to constantly change it up to add intensity.

Tomorrow is an off day, lots of stretching and foam roller work. I am going to clear my mind and refocus.

[jstone28]

Chest, Back, Traps, and Calves with Cardio this morning:

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY


BB Incline (205)
215x10
DB Flyes (70)
70x11
DB Bench (100)
100x9
Cable Crossovers (130)( (P=push ups)
130x10/120x3/110x3x4/Px16x4
BB Rows (275)
295x9
*supp*
Standing Machine Shrug (545)
565x10
BB Shrugs (455)
455x12/445x4/435x5x3
Long Bar Row (5p+15)
(5p+15)x11
High Hammer Strength Row (4ps+25 per side)
(4p+25 per side)x12
Lat PullDowns (310) *=Flip close grip (105-Straight Arm PullOvers)
310x13/305x3/*225x5x4/105x5x4



CALVES: 3x30 Seated Calf Raises (5p+25)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises
CARDIO: 21min StairMaster


Notes:
Today had a training partner to help with force reps and came in with energy (could always use improvement) but focus was off, I let things outside the gym come into my mind during training. I must separate these two things. training is all that is, it is my focus and intensity. These two factors are key in getting better.

Tomorrow is leg day, got to move more weight to get bigger legs. Focus, mind clear.

[jstone28]

Leg Day this morning-

All Exercises done (10-12reps) x (4 sets)

TRAINING PARTNER TODAY



Squat (375)
375x/365x1/355x3x2
Hack Squat (5p+20 per side)
(5p+20 per side)x10
*supp*
Front Squat (225)
225x13
Stiff Leg Deadlift (355)
355x8
Leg Press (8p+35s per side)
(8p+35 per side)x11
EZ Bar Lunges (170)
170x15
Hamtractor (305)
305x11
Lying Leg Curls (210)
210x14/205x6/200x3x2
Cybex Leg Ext (305)
305x11/295x4/290x3x2



ABS: 2x30 Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Kneeups
*triple drop on last set of knee ups

Notes:
Today came in with alright energy but I still need to go harder. I had my training partner to help me with force reps. I need to concentrate on moving up the reps and pushing more weight.

Tomorrow is delts and arms, build more intensity.

[jstone28]

Delts and Arms with Calves and Cardio-

All Exercises done (10-12reps) x (4 sets)


TRAINING PARTNER TODAY


Smith Military Press (225)
225x11
Wide Grip Upright Row (205)
205x10
*supp*
Behind the Back Cable Lat Raises (80)
80x10
Cable Rear Lat Raise (40)
40x9/30x4/25x4x4
DB Lat Raises (50)
50x11/47.5x4/45x3x3
DB Standing Curls (55)
55x11
Incline Double Curl (55)
55x12
*supp*
EZ Cable Curls (200)
200x12
EZ Skulls (160) drop to*CGBP Last set
170x8/*170x2
EZ Decline Ext (130)
130x11
*supp*
Machine Overhead Ext (190)
200x10
Hammer Strength Preacher Curl (110)
110x10x105x3/100x3x3
Lat Bar Pressdown on Lat Pulldown machine(115)
115x11/110x5/105x3x2


CALVES: 3x30 Seated Calf Raises (5p+35)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises
CARDIO: 21min StairMaster

Notes:
Today came in not feeling 100%, that is no excuse for not bringing 200% intensity.

I changed up the rear delts with low rear delt cable crossover, felt it pretty well in the entire shoulder. Also changed up the EZ preacher curls because someone was on it.

I need to concentrate on pushing more weight and creating a zone of unrivaled focus.

Tomorrow is an off day with lots of stretching and foam roller work. Time to reset that mind and create my zone.

[jstone28]

The body is built by the mind and heart. It is the physical traits that seem to gain the most attention but it is the mind and heart that have truly built it.

It is the mind;
It fights to break barriers and continually set new standards with disregard to pain or emotion.

It is the heart;
It keeps the mind clear and the body relentless. It takes from what it has and produces something better.

It is in the mind and heart where the real journey lies. Physically I compete on stage but my true assailant is myself. With in myself is the true never ending battle, with in myself is the true never ending war.

Fight.

[jstone28]

Chest and Back with Abs and Cardio today....went like this-

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY


BB Rows (295)
295x10
*supp*
Standing Machine Shrug (565)
565x11
BB Shrugs (475)
475x10/465x3/455x4x3
Long Bar Row (5p+15)
(5p+25)x8
High Hammer Strength Row (5p per side)
(5p per side)x8
Lat PullDowns (310) *=Flip close grip (105-Straight Arm PullOvers)
310x10/305x4x*225x6x5/105x5x4
BB Bench (245)
245x10
PecDec (220)
220x12
DB Bench (100)
100x10
DB Flyes (55) ( (P=push ups)
55x8/50x3/47.5x2x2/Px11x4


ABS: 2x30 Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Knee ups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster



Notes:

Today worked slower than usual, need to work at a faster pace which will bring up the intensity. Changed up my chest workout so that I concentrate on more overall mass than to a specific area. I need to have a chest before I can be picky about it.

Concentrating on bring everything to the next level. Get better everyday.

Tomorrow is Leg Day, be efficient with all out intensity.

[jstone28]

Legs this morning went like this-
All Exercises done (10-12reps) x (4 sets)

TRAINING PARTNER TODAY



Squat (375)
375x8/365x2/355x4x2
Hack Squat (5p+20 per side)
(5p+20 per side)x9
*supp*
Front Squat (245)
245x9
Stiff Leg Deadlift (255)
255x9
Leg Press (8p+35s per side)
(8p+35 per side)x10
EZ Bar Lunges (170)
170x16
Hamtractor (305)
305x11
Lying Leg Curls (210)
210x15/205x6/200x3x2
Cybex Leg Ext (305)
305x10/295x4/290x2x3


CALVES: 3x30 Seated Calf Raises (5p+35)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises
CARDIO: 21min StairMaster


Notes:
Today strength was down and there is no excuse. I need to get my head right and push more weight. changed my approach to SLDL?s with a full ROM and deload at the bottom. Need to be efficient which includes mental and intensity.

Tomorrow is delts and arms, fight and push weight. build.

[jstone28]

Delts and Arms with ABS-

All Exercises done (10-12reps) x (4 sets)


TRAINING PARTNER TODAY


Smith Military Press (155)
155x13
Wide Grip Upright Row (205)
205x10
*supp*
Behind the Back Cable Lat Raises (80)
80x11
Cable Rear Lat Raise (40)
40x11/35x4/30x4x3
DB Lat Raises (32.5)
32.5x12/30x4/37x3x2
DB Standing Curls (55)
55x11
Incline Double Curl (60)
60x8
*supp*
EZ Cable Curls (210)
210x9
EZ Skulls (170) drop to*CGBP Last set
170x9/*170x2
EZ Decline Ext (130)
130x12
*supp*
Machine Overhead Ext (200)
200x11
Hammer Strength Preacher Curl (110)
110x11/105x4/100x3x2
Lat Bar Pressdown on Lat Pulldown machine(115)
125x10/120x3/115x3x2



ABS: 2x30 Lying Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Knee ups
*triple drop on last set of knee ups

Notes:
Today came in not 100%, it is no excuse for not having intensity. I need to find myself and really build. I changed up the way I do side laterals and this time I start from the sides and go straight up above the 90. I changed smith press to a fuller ROM. I found that I really need to visualize the muscles being worked, especially when dealing with smaller muscles groups.

Tomorrow is a cardio only day with lots of stretching and foam roller work. Reset the mind and become better.

[jstone28]

Adversity separates the ?One? from the ?rest?, in it you find who you are without regards to your surroundings. Adversity creates the journey, it create the person, and makes the dream the reality. It is through adversity that strength is built.

I find solace in overcoming adversity. I find it in the fact that my mental strength is intensified with every coming day.

It is mental strength that I rely on as a guide. It is the mental strength that will carry me to the end.

I learn to be better.



Adversity.
I learn what makes me.
It is what makes me.

[jstone28]

Chest,Back,Traps,and Calves-

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY


BB Bench (245)
245x11
DB Flyes (55) ( (P=push ups)
55x10
DB Bench (100)
100x11
Cable Crossovers (120)( (P=push ups)
120x10/110x3/100x4x4/Px16x3
BB Rows (295)
295x10
*supp*
Standing DB Shrug (120)
120x10
Standing Machine Shrug (565)
565x11/555x3/545x3x4
Long Bar Row (5p+25)
(5p+25)x9
High Hammer Strength Row (5p per side)
(5p per side)x9
Lat PullDowns (310) *=Flip close grip (105-Straight Arm PullOvers)
310x10/305x5/*230x4x3/105x5x4


CALVES: 3x30 Seated Calf Raises (5p+35)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises

Notes:
Today came in not feeling 100%, felts like I was going slow through the workout but came out at about average time. I need to cut down on rest periods between long bar rows. I have to concentrate on really hitting the chest and really feeling the muscles work.

Tomorrow is leg day, do work, push weight, intensity.

[jstone28]

Leg Day went down like this-

All Exercises done (10-12reps) x (4 sets)

TRAINING PARTNER TODAY



Squat (375)
375x9/365x3/355x4x2
Hack Squat (5p+20 per side)
(5p+20 per side)x11
*supp*
Front Squat (245)
245x8
Stiff Leg Deadlift (255)
255x10
Leg Press (8p+35s per side)
(9p per side)x10
EZ Bar Lunges (170)
170x16
*High Rep* Cybex Hamtractor (205)
205x16
Lying Leg Curls (210)
210x11/205x4/200x3x2
Cybex Leg Ext (305)
305x10/295x3/290x2x2

ABS: 2x30 Lying Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Knee ups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster

Notes:
Today still came in not 100% but I can feel things starting to come back. I hit a mental barrier on squat and now that I have identified it, I am going to add weight and be relentless in my fight. I need to cut down rest time between hacks and front squat to add more intensity.

Tomorrow is delts and arms, work fast, be efficient, unrivaled intensity.

[jstone28]

Delts and Arms this morning, went like this:

All Exercises done (10-12reps) x (4 sets)


TRAINING PARTNER TODAY


Smith Military Press (175)
175x12
Wide Grip Upright Row (205)
205x12
*supp*
Behind the Back Cable Lat Raises (80)
80x11
Cable Rear Lat Raise (40)
50x8/45x4/40x3x2
DB Lat Raises (40)
40x9/37.5x2/35x3x2
DB Standing Curls (55)
60x7
Incline Double Curl (60)
60x9
*supp*
EZ Cable Curls (210)
210x10
EZ Skulls (170) drop to*CGBP Last set
170x10/*170x2
EZ Decline Ext (130)
130x9
*supp*
Machine Overhead Ext (200)
200x12
Hammer Strength Preacher Curl (110)
125x9/120x2/115x3x3
Lat Bar Pressdown on Lat Pulldown machine(125)
125x10/120x3/115x2x3


CALVES: 3x30 Seated Calf Raises (5p+35)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises

Notes:
Today came in feeling better but not 100%, worked at an average pace but it felt very slow. Need to get my head right; isolation moves and smaller muscles require a greater mind muscle connection because it is easy to loose form. get head right.

Tomorrow is Cardio only; lots of foam roller work and stretching. Reset the mind, back into my zone.

[jstone28]

It is the suffering, an affliction that allows one to see what he is truly made of. It is when the cards are down, when things get hard, when every person around you is eagerly rooting for you to fail, that is where you find yourself.

It is in affliction where the mirror in front of me acts as a portal. For that brief moment, I am allowed to see myself for what I really am. It makes things clear.

I strength myself to fight my weaknesses.
I have plenty, I need none.

It is staring down a barrel of a gun, lock and loaded. It is that unflinching resolve, an endless pact with self to stand in the face of adversity and overcome it.

Transcend self. Be belligerent. Be relentless.

[jstone28]

Chest, Back, Traps, and ABS with Cardio:

All Exercises (10-12reps) x (4sets)



BB Rows (295)
295x12
*supp*
Standing DB Shrug (120)
120x13
Standing Machine Shrug (545)
545x9/535x4/525x3x3
Long Bar Row (5p+25)
(5p+25)x10
High Hammer Strength Row (5p per side)
(5p per side)x10
Lat PullDowns (310) *=Flip close grip (105-Straight Arm PullOvers)
310x11/305x6/*230x4x5/105x7x4
DB Bench (100)
110x9
DB Flyes (55)
55x11
DB Incline (90)
90x10
*High Rep* PecDec (220) ( (P=push ups)
220x14/210x4/205x3x3/Px17x4


ABS: 2x30 Lying Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Knee ups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster


Notes:
Today worked alone, tried to move quickly but ended about average. My head was running a little bit, which needs to stop. Tried PecDec with a triple drop on the last set this time. It seemed to hit the chest fairly well but for chest I found that I really need to concentrate on feeling the chest being worked or else my front delts take the move over especially on isolation moves and flyes. Visualization helps a lot.

Tomorrow is leg day, piling on more weight. no substitute for hard work and intensity.

[jstone28]

Legs this morning with Calves:

All Exercises done (10-12reps) x (4 sets)

TRAINING PARTNER TODAY



Squat (385)
385x7
Hack Squat (5p+20 per side)
(5p+20)x11
*supp*
Front Squat (245)
245x10
Stiff Leg Deadlift (270)
270x10
Leg Press (9p per side)
(9p per side)
EZ Bar Lunges (170)
171x13
*High Rep* Cybex Hamtractor (205)
205x17
Lying Leg Curls (210)
210x11/205x3/200x3x2
Star Track Leg Ext (285)
285x8/270x3/255x3x3



CALVES: 3x30 Seated Calf Raises (5p+35)/3x30 Standing Machine Raises (285)
*triple drop on last set of Standing Machine Raises

Notes:
Today came in not 100% again, really trying to get into my squat and push more weight. worked at an average pace. I need to focus on really pushing the muscle and getting all I can out of every movement while pushing the most weight possible.

Tomorrow is Delts and Arms. intensity, concentration, focus.

[jstone28]

Delts and Arms this morning with ABS and cardio went like this:

All Exercises done (10-12reps) x (4 sets)


TRAINING PARTNER TODAY


Smith Military Press (185)
175x9
Wide Grip Upright Row (225)
225x7
*supp*
Behind the Back Cable Lat Raises (80)
50x11
Cable Rear Lat Raise (50)
50x9/45x3/40x4x4
DB Lat Raises (40)
40x10/37.5x3/35x2x2
DB Seated Curls (50)
50x9
Incline Double Curl (60)
60x9
*supp*
EZ Cable Curls (210)
210x12
EZ Skulls+Close Grip Bench Press (140)
130x10
EZ Decline Ext (130)
130x11
*supp*
Machine Overhead Ext (210)
210x10
Hammer Strength Preacher Curl (125)
125x9/120x3/115x2x2
Lat Bar Pressdown on Lat Pulldown machine(125)
125x11/120x3/115x3x3



ABS: 2x30 Lying Full Crunches/ 2x30 Crunches with Legs Up/ 1x30 Knee ups
*triple drop on last set of knee ups
CARDIO: 21min StairMaster



Notes:
Today came in a little better, still not 100% but getting back. Today?s focus was on making changes to form to really work the target muscle. Changing range of motion seem to hit the target muscle a lot stronger. Got to work faster with more intensity.

Tomorrow is an off day but early foam roller work and stretching. My mind, the strongest tool, needs to be re set; got to get back to the roots.