Cupcakes and Deadlifts Reloaded!

[IK9]

Congrats on the coffee savings! Must be niceeee

[wrkoutfrq]

You're gonna have a blast in St. Lucia! I've never been, but I'd kill for a vaca like that right now. I'll settle for a few days at home over Christmas

Your reverse has been awesome too, holding very good condition! Your legs seem to be holding separation better than last time you reversed IIRC, great work

[jpfaherty]

Congrats on the coffee savings! Must be niceeee

Meh, save money on coffee, 4 million other things go wrong lol

You're gonna have a blast in St. Lucia! I've never been, but I'd kill for a vaca like that right now. I'll settle for a few days at home over Christmas

Your reverse has been awesome too, holding very good condition! Your legs seem to be holding separation better than last time you reversed IIRC, great work

Well, I'm not really even reversing right now lol. I'm basically dieting ha-ha. I stopped upping calories and I've been doing a little more cardio. Currently still sitting 11 pounds over and just trying to hold here until vacation. I def. halted the progress I was making with the reverse and my calories will probably never get as high as they could have but I like where my bf% is (Esp for vacation lol) and will probably top out at 167 or so and hold that weight with whatever my macros may be. Currently 161 will probably come back from vaca at 170 lol

[jpfaherty]

BPak MI40 - Shoulders/Tris

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Seated DB Side Laterals

25 x 8
25 x 8
25 x 8
25 x 8, 20 x 6, 15 x 6, 10 x 7


Reverse Pec Deck

70 x 15
70 x 15
70 x 15
70 x 15

Cable Side Laterals

30 x 8
30 x 8
30 x 8
30 x 8, 20 x 6, 10 x 8

Stairmaster Machine shoulder Press

115 x 8
115 x 8
115 x 8
115 x 8, 85 x 8, 55 x 8, 35 x 8

Cable Press Down

130 x 15
120 x 15
120 x 15
110 x 15, 90 x 10, 70 x 10, 50 x 8

DB Two Arm Kickbacks

15 x 20
15 x 20
15 x 20
15 x 20

Dip Pushdown Machine

180 x 8
180 x 8
180 x 8
180 x 8

MISC

Juggled the schedule a bit so I could give the legs some more rest and protect the hammy. Going to hit some squats tomorrow though

[The Solution]

Pretty close to finishing the program?

[jpfaherty]

Pretty close to finishing the program?

There's like 7 workouts left I think. I think I'll 5 or so of them done before I leave!! Fun program over all. Exactly what I needed at this time.

Decisions to make for the new year! Probably going to set up my own programming.

[NaturalPursuit]

There's like 7 workouts left I think. I think I'll 5 or so of them done before I leave!! Fun program over all. Exactly what I needed at this time.

Decisions to make for the new year! Probably going to set up my own programming.

Awesome mentality....choosing the program based on your life situations..AWESOME stuff JP!

[hossjob]

Haven't been on checking journals in a while, but this one looks just as awesome as before. You're pics look great my friend and training looks spot on. Keep it up!

And even more kudos on the changes with social media. It is an addiction. I try to fight the urge nightly to stay off twitter and ******** while my girls are awake. I'm not home much with working at night a couple of times per week and even though my daughters are young (3 and 6) they are very involved with piano, volleyball, basketball, gymnastics so when we are home I try to make sure they get my undivided attention. I'm far from perfect, but I can say that I am proud of what I'm able to do with them in a short amount of time.

I need to stop buying caffeine at stores. I love STARBUCKS coffee. I buy the beans and grind and brew. We don't live close to one, so if we are out and about I treat myself to a cup because no matter what I do I can't make it as good. But I've fallen into stopping by a carry out that carries a sugar free grape energy drink I love 3 times per week or so. It's only $1, but it adds up. The other days I'll use half a scoop of K-otic by EFX for my caff fix.

Also, you will LOVE St. Lucia. Went there 10 years ago on my honey moon. MORE than amazing. I recommend getting a good tour around the island. Well worth it. Go see the Grande Titons (I think that's their name). We stayed at the Sandals Grande I believe. Right on the bay. That made a man made pathway to connect wear the resort was to the island it's attached to. VERY COOL.

[jaredmus]

how much do you like seated side laterals right?

[jpfaherty]

Awesome mentality....choosing the program based on your life situations..AWESOME stuff JP!

You know it buddy!! I work bodybuilding into my life, not my life into bodybuilding

Haven't been on checking journals in a while, but this one looks just as awesome as before. You're pics look great my friend and training looks spot on. Keep it up!

And even more kudos on the changes with social media. It is an addiction. I try to fight the urge nightly to stay off twitter and ******** while my girls are awake. I'm not home much with working at night a couple of times per week and even though my daughters are young (3 and 6) they are very involved with piano, volleyball, basketball, gymnastics so when we are home I try to make sure they get my undivided attention. I'm far from perfect, but I can say that I am proud of what I'm able to do with them in a short amount of time.

I need to stop buying caffeine at stores. I love STARBUCKS coffee. I buy the beans and grind and brew. We don't live close to one, so if we are out and about I treat myself to a cup because no matter what I do I can't make it as good. But I've fallen into stopping by a carry out that carries a sugar free grape energy drink I love 3 times per week or so. It's only $1, but it adds up. The other days I'll use half a scoop of K-otic by EFX for my caff fix.

Also, you will LOVE St. Lucia. Went there 10 years ago on my honey moon. MORE than amazing. I recommend getting a good tour around the island. Well worth it. Go see the Grande Titons (I think that's their name). We stayed at the Sandals Grande I believe. Right on the bay. That made a man made pathway to connect wear the resort was to the island it's attached to. VERY COOL.

You have a great mindset my friend! Looks like we have a very similar thought process. As far as the caffeine goes, those dollars here and there add up when you look at the entire year. I think of how bad the economy is and the people who make a lot less than I do, and they struggle to get by but need their coffee every day, need the newest tv, newest video game, newest phone, I just can't understand the thought process of most people this day and age. Priorities are all out of whack! Keep working at it each day and be conscious of the choices your making when you make them, just strive for progress in and out of the gym!

You were close with the Titans, they are called the Pitons! We certainly plan on seeing them and doing a tour of the island, etc etc. Have a lot of stuff planned

how much do you like seated side laterals right?

So much better than standing. The form most people use on standing side lats is ridiculous and they aren't getting what they could out of them!

[jpfaherty]

MISC

Yesterday I did the RSP Nutrition Squat Challenge. I didn't even come close to making the goal but it was still a crazy workout and my legs are so effin sore today haha. Kind of dumb coming off a hamstring injury but I like to support my RSP Crew so I went for it. I told myself that if I felt anything in the hammy that i'd stop and lucky for me I didn't

The Challenge: Squat your body weight (For me 160), for 100 reps. You get the amount of time you have to do it by dividing the weight by 20, so for me I have 8 minutes (160/8).

I only made it through 75 reps. Give it a try if you want a fun challenge!

[jpfaherty]

BPak MI40 - Shoulders/Tris

Tempo: 4:0:1:0 on all lifts unless otherwise noted

Rest: 40 seconds between each set unless otherwise noted

NOS Sets: Essentially drop sets with 20% reduction

Incline BB Press

185 x 10
185 x 10
185 x 10
185 x 10, 135 x 10


Pec Deck SS DB Preacher Curl

100 x 8/20 x 8
100 x 8/20 x 8
100 x 8/20 x 8
100 x 8/20 x 8

Incline DB Fly

50 x 8
50 x 8
50 x 8
50 x 8, 40 x 6, 30 x 6

HS Incline Press

2pps x 8
2pps x 8
2pps x 8
2pps x 8, 1pps x 20

Rope Curl

90 x 8
90 x 8
90 x 8
90 x 8, 80 x 7, 70 x 6, 60 x 6

BB Curl SS Dips

95 x 8/ BW x 20
95 x 8/ BW x 20
95 x 8/ BW x 20


MISC

BB Incline felt good today. Real good. I can't wait to start the new year and really get my training going. Time to ramp things up!!!

[The Solution]

Killing it before vacation!

[jaredmus]

squat challenge, I am fat can't handle the reps

[jpfaherty]

Bro Shoulder Day

OHP

95 X 10
115 X 10
135 X 8
115 X 10
95 X 10

DB Side Laterals

30 x 10
30 x 10
30 x 10
30 x 10

Cable Side Laterals

20 x 15
20 x 15
20 x 15
20 x 15

BH HS Press

70ps x 15
70ps x 15
70ps x 15

Reverse Pec Deck

100 x 15
90 x 15
90 x 15
90 x 15

MISC

Solid workout. Really liking where I'm at body comp wise right now. Hopefully it doesn't all go to hell on vacation but I'm eating and drinking what I want with out a single macro counted so we'll see

[phillysteak]

Mirin squat challenge!

We will both be enjoying some great weather and eats soon!!

[The Solution]

a few days will not blow your conditioning. Enjoy the holidays!

[jpfaherty]

Mirin squat challenge!

We will both be enjoying some great weather and eats soon!!

Yes sir!!! You're about to have that ball and chain!

a few days will not blow your conditioning. Enjoy the holidays!

You haven't seen me party I take it? LOL

[jaredmus]

saw the BFR pic on IG, love BF, only thing is my wraps(slingshot ) way to thick to do that, I may by the cuffs that layne uses.

[jpfaherty]

saw the BFR pic on IG, love BF, only thing is my wraps(slingshot ) way to thick to do that, I may by the cuffs that layne uses.

Yeah I don't have the best wraps for BFR but I made it work. Love the pump!

[jpfaherty]

Bro Back Day

Rack Pulls

135 x 10
225 x 6
315 x 6
365 x 6
405 x 3
315 x 6
225 x 6

Head On Bench DB Row

50 x 12
50 x 12
50 x 12
50 x 12

Straight Bar Pulldown

50 x 12
50 x 12
50 x 12

Cable Row

150 x 12
150 x 12
150 x 12
150 x 12

MISC

Just went in today and had some fun. First time doing rack pulls in awhile and I worked up to 405 with no hamstring pain. Getting very excited to train heavy in the new year. My vacation will be the perfect deload, lots of food and rest! lol

Friday I'm hitting a double session. Legs in the AM with the wifey and the a bro day with three of my buddies in the afternoon doing some chest and arms!!

If I don't make it to the boards tomorrow I hope everyone has a merry christmas!! Hopefully Santa will bring you that DBOL you've been asking for

[The Solution]

What happens if that Dbol is in the form of coal?
did i done goof ?

[jpfaherty]

What happens if that Dbol is in the form of coal?
did i done goof ?

No gainz for u!!

[deltpecx]

Strong Rack Pulls!


Have a Merry Christmas!

[jaredmus]

rack pulls underrated for sure

[jpfaherty]

Merry Christmas to my BB homeys

[jpfaherty]

Bro Legs

Horizontal Leg Press

1pps x 20
2pps x 15
3pps x 10
4pps x 10
5pps x 10
6pps x 10
6pps x 10, 5pps x 8, 4pps x 6, 3pps x 6, 2pps x 8, 1pps x 10

Leg Ex

130 x 12
130 x 12
130 x 12

Lying Leg Curl

100 x 12
100 x 12
100 x 12

Standing Leg Curl

60 x 10
60 x 10
60 x 10

Seated Calf

110 x 10
110 x 10
110 x 10

Rotary Calf

370 x 20
370 x 20
370 x 20

MISC

Of course I get an infection two days before I go on vacation and I'm miserable lol (tooth/gum infection). Got in and got some legs done despite feeling pretty crappy. That leg press drop set was brutal. Got an upper body session on tap with the boys later this afternoon, I was going to max bench but may take it back a notch now.

[The Solution]

Eh be careful with the sickness
how was the holiday?

[jaredmus]

wish my gym and a horizontal leg press

[offroadatv200]

Hope the infection clears up in time for the trip!