This is my workout journal.

[theshoupguy]

You deload what I want to max on the bench...

Let me know when you are done playin' with the girl weights..

My boobs are bigger, that's all.



...

[theshoupguy]

D'oh... new page bump.

2010.05.25 :: DELOAD Back
Time: ~35min, before cardio

Hypers
45 x 10
45 x 10
45 x 10
45 x 10
45 x 10

Pullups
BW x 8, 8, 8
HG Chins
BW x 10, 10

HS Iso Row
115 x 10/10, NG
115 x 10/10, NG
115 x 10/10, NG
115 x 10/10, HG
115 x 10/10, HG
115 x 10/10, HG

Hypers
20sec stretch x 5

Cable Row
150 x 12
150 x 12
150 x 12
150 x 12
150 x 12

HS High Row
140 x 12
140 x 12
140 x 12
140 x 12
140 x 12

Stationary Bike
20min, level 10

Reflections:
Seemed like everyone wanted to get in on the lat pulldowns today, so I had to swap out the high rows in their place. Otherwise, good day.

Two days left...

Random daily jamz:



Not sure what's going on -- I've never really been into Puddle of Mudd.

[400Lb Gorilla]

lmao i am getting old. i was about to ask you what is with the light weight

Good job on yet another deload day complete. BTW nice improvements on that side by side.

[theshoupguy]

lmao i am getting old. i was about to ask you what is with the light weight

Good job on yet another deload day complete. BTW nice improvements on that side by side.

Hahaha, only a couple days left... the light weight won't last long!

& Thanks man.

[-Lucifer]

Shoup, check out 'psycho' by Puddle of Mudd.

[theshoupguy]

Shoup, check out 'psycho' by Puddle of Mudd.

I've actually had that song on my Zune for a while -- it's helped out on some workouts in the recent past, and I'm surprised I haven't put it up as part of my random jamz... I might have to do that sometime soon.

[5Six]

She F*cken Hates Me is also a dec song

That song mmight have been writen 'bout me, too

[theshoupguy]

She F*cken Hates Me is also a dec song

That song mmight have been writen 'bout me, too

Not bad - might have to download an album or two and see how they help during gym time.

[400Lb Gorilla]

Shoup, check out 'psycho' by Puddle of Mudd.

She F*cken Hates Me is also a dec song

That song mmight have been writen 'bout me, too

i like both these songs. dont have them on my IPOD but they make good driving music.

[IMBAK]

i like both these songs. dont have them on my IPOD but they make good driving music.

^^^ this...though I may add a few tunes now that I think about it...been a while since I updated the playlist.

[Ctrainer]

Lulz!!! Somebody is back on the crack!!!

/no lencho!

[theshoupguy]

It JUST came in the mail like an hour ago... that first hit was amazing, man. ah;fdsakljva all fuzzy and ready to ROCK THIS SH!T

WOOOOOOOOOOOOOOOO!!

[Ctrainer]

It JUST came in the male like an hour ago... that first hit was amazing, man. ah;fdsakljva all fuzzy and ready to ROCK THIS SH!T

WOOOOOOOOOOOOOOOO!!

OMG!!! You typed MALE!!!!

Do we need to get someone to talk you down????!!!!

[theshoupguy]

Sorry, I just get this Jack3d-up pump that makes me feel like I'm cahming.

[-Lucifer]

OMG!!! You typed MALE!!!!

[Ctrainer]

You need SHoup to make you a new gif..that one creeps me out!!!

[-Lucifer]

You need SHoup to make you a new gif..that one creeps me out!!!

Shoupie is too busy getting Jack3d.

Here's what I could come up with. (there's an older guy, who works out at my gym (and my time) and looks exactly like this, srs)

[theshoupguy]

2010.05.26 :: DELOAD Shoulders+Traps+Calves
Time: ~35min, before cardio

Bradford Presses
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12

BB Shrugs
225 x 12 (oops)
185 x 12
185 x 12
185 x 12
185 x 12

Seated Calf Raises
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12

Standing 1H Lat Raise
25 x 12/12
25 x 12/12
25 x 12/12
25 x 12/12
25 x 12/12

Rear Delt Flye Machine
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12

Smith Presses, PWO
80 x 12
80 x 12
80 x 12
80 x 12
80 x 12

Standing Calf Raises
195 x 15
195 x 15
195 x 15
195 x 15
195 x 15

HS Shrugs
230 x 12
230 x 12
230 x 12
230 x 12
230 x 12

Cable Front Rows
20 x 12/12
20 x 12/12
20 x 12/12
20 x 12/12
20 x 12/12

Cable Upright Rows
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12

Treadmill
Rest pace: 3.5; inc@1.0 throughout
3min warmup +20sec stretches
Sprint 1: 90sec, s@8.0
60sec rest
Sprint 2: 70sec, s@8.5
90sec rest
Sprint 3: 60sec, s@9.0
2min rest
Sprint 4: 60sec, s@9.5
90sec reset
Sprint 5: 60sec, s@10.0
2min rest
Sprint 6: ~75sec, s@8.5
3min cooldown +20sec stretches

Reflections:
One day left. Gonna hit arms and some elliptical cardio tomorrow, then take a day off before hitting the normal weights and incorporating my core+cardio days back in.

Time to go raid the grocery store and restock all my chicken, veggies, rice, cottage cheese and turkey... then come home and pass out because I'm tired as f*ck. Calves + HIIT isn't a good combo, but I don't mind... being all Jack3d up was niiiiiiice.

Random daily jamz:

[theshoupguy]

Nutrition's been looking good lately... logging every day and making sure macros are on-point for the most part. Monday evening there was some cheating going on, though -- grandparents came to town and took me out to dinner during their visit; got an amazing top sirloin with some of those crunchy onion strings, steamed broccoli, rice pilaf, and chicken fingaz. Finished it off with about a dozen oatmeal raisin cookies that my grandma baked before coming up.

Aside from that night, I've stuck to my guns. Feels like I'm already leaning out pretty well... can't wait to see what happens in the next month or so.

Crossing my fingers for the injuries to stay away...

[IMBAK]

Aside from that night, I've stuck to my guns. Feels like I'm already leaning out pretty well... can't wait to see what happens in the next month or so.

me too Was feeling a bit leaner today myself and am really looking forward to what I can accomplish over the next 30-45 days...

[-Lucifer]

One day left.

You must be thrilled, Mr. Jack3d.

[ZoranM]

Been readin' bout some deload up there ^^

[ironwill2008]

[One day left. Gonna hit arms and some elliptical cardio tomorrow, then take a day off before hitting the normal weights and incorporating my core+cardio days back in.

Gettin' antsy?

[IMBAK]

boring it has got/this thread

down with the delaod!!!

jk man...resting up for some big numbers and keeping the CNS protected is smart stuff!

[5Six]

Since I sub'd late, how long did your deload go, mang?

[theshoupguy]

@all - Today's the last day of the deload... 5 days total. Can't wait to get back to business on Saturday with the normal lifts.

[theshoupguy]

2010.05.27 :: DELOAD Arms
Time: ~30min, before cardio

CGBP
135 x 13
135 x 13
155 x 10
155 x 10
155 x 10

EZ Bar Curls
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10

Back-Supported Tricep Pushdowns, Rope
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10

Standing Alt Hammer Curls
35s x 10
35s x 10
35s x 10
35s x 10
35s x 10

Decline Skullcrushers
70 x 10
70 x 10
70 x 10
70 x 20

SS Chins/Dips
10/10
10/10
10/10
10/10
10/10

Elliptical
1min30sec reverse
8min30sec forward
1min30sec reverse
8min30sec forward

Reflections:
DONE WITH THE DELOAD!!!
Got a pretty wicked pump going, especially going from the decline skulls to the SS chins/dips. Good shyt, Maynard.

Random daily jamz:

[400Lb Gorilla]

strong arm deload is strong. good work. this was your last deload day right?

[theshoupguy]

strong arm deload is strong. good work. this was your last deload day right?

Yessir it was. Taking tomorrow off, then hitting legs on Saturday.

[400Lb Gorilla]

Yessir it was. Taking tomorrow off, then hitting legs on Saturday.

hell to the fck yeah. get to see some volume and weight back in this here thread. congrats on getting througha deload week. got mine coming up as well . i know they are necessary but they are so BOOOOOORING lol. good luck on saturday