Jana's "strong is the new sexy" Project.

[DivaJana]

you barbell curl more than a lot of the guys i see at my gym

impressive db shoulder press too

Thanks, I actually never cared about my curls numbers, I most importantly focus on a strict form which has payed off in terms of size progress and even weight progress on the bar, it just took patience.

I'm happy with the DB shoulder press a lot, shoulder has always been a weak point for me.

[-Lucifer]

What do your biceps look like? I'm curious. PM me pics.

P.S. 'Biceps' isn't euphemism for some other body part. I really do mean biceps.

[DivaJana]

What do your biceps look like? I'm curious. PM me pics.

P.S. 'Biceps' isn't euphemism for some other body part. I really do mean biceps.

Reported for requesting n00dz.

[MinisterOfLust]

In for noodz.

[DivaJana]

In for noodz.

Lulz. Sup MOL? Long time no see.

[MinisterOfLust]

Lulz. Sup MOL? Long time no see.

I am doing well. Was just checking your progress. You are getting stronger everyday.

[DivaJana]

I am doing well. Was just checking your progress. You are getting stronger everyday.

Good to know. I have had my ups and downs happy to be moving forward.

[meremortal]

I've been lurking this thread just not posting, strength continues to impress

[Botika]

Good to know. I have had my ups and downs happy to be moving forward.

Glad to hear things are going well. I'll be interested to hear how you find training 3x per week rather than 4x per week!

[DivaJana]

I've been lurking this thread just not posting, strength continues to impress

Thanks! Good to know you're still checking in.

Glad to hear things are going well. I'll be interested to hear how you find training 3x per week rather than 4x per week!

I really like the extra rest. And I believe my legs deserve some rest with lower frequency after killing them for years!

I think i'll try to stick to this plan for a while, but sooner or later I'll probably increase my workout days again. That's just me! But I don't think this will happen so soon.

[scott_donald]

yep good to change things up and to get towards your short term goals - whether that 3 or 4 or 5 or 6 or 7 sessions a week... or more...

[paiger0321]

Can't allow these to pass without comment; good work!

Absolutely that, keep it up! Inspiring

[DivaJana]

*****Upper A*****


Chest

BB Flat Bench Press
Goal: 140 x 5 Achieved: 100 x 5, 120 x 5, 140 x 5 Next Goal: 145 x 3

Cable Crossover(mid)
Goal: 3 pins x 9 x 2 Achieved: 3 pins x 9 x 2 Next Goal: 3 pins x 9 x 2


Back

Weighted Wide Grip Pullups
Goal: +25 x 5 x 2 Achieved: +25 x 5 x 2 Next Goal: +25 x 6 x 2

One Arm DB Rows
Goal: 60 x 9 x 2 Achieved: 60 x 9 x 2 Next Goal: 60 x 10 x 2


Shoulders

DB Shoulder Press
Goal: 40s x 7 x 2 Achieved: 40s x 7 x 2 Next Goal: 40s x 7 x 2

Face pull
Goal: 60 x 10 x 2 Achieved: 60 x 10 x 2 Next Goal: 60 x 11 x 2


Biceps

Standing BB Curls
Goal: 70 x 10 x 2 Achieved: 70 x 10 x 2 Next Goal: 70 x 10 x 2

DB Hammer Curls
Goal: 25s x 10 x 2 Achieved: 25s x 10 x 2 Next Goal: 25s x 10 x 2


Triceps

One Arm Over-head DB Triceps extensions
Goal: 20 x 7 x 2 Achieved: 20 x 7 x 2 Next Goal: 20 x 7 x 2

Cable PushDowns (V Bar Attachment)
Goal: 90 lbs x 9 x 2 Achieved: 90 lbs x 9 x 2 Next Goal: 90 lbs x 9 x 2

[DivaJana]

yep good to change things up and to get towards your short term goals - whether that 3 or 4 or 5 or 6 or 7 sessions a week... or more...

Definitely! Although I do make changes every now and then but the basics are the same.

Absolutely that, keep it up! Inspiring

Thank you!! We can say the exact same about your journal as well.

[Drips617]

FUARK that flat bench !

those weighted pullups !

good work today

what's the resistance on the 3 pins cable crossovers?

[DivaJana]

FUARK that flat bench !

those weighted pullups !

good work today

what's the resistance on the 3 pins cable crossovers?

Thanks, it was a good day.

It's about 30 lbs each side.

[MissChill]

Sticking my head in to say hai and damn still going heavy!!! I've slacked off Lucifers progression program Still doing the exact routine but not worrying about how much I'm progressing atm. Just want this cut overrrrrrrrrr. Anyway, hope you're well DJ, certainly looks so in here

[DivaJana]

Sticking my head in to say hai and damn still going heavy!!! I've slacked off Lucifers progression program Still doing the exact routine but not worrying about how much I'm progressing atm. Just want this cut overrrrrrrrrr. Anyway, hope you're well DJ, certainly looks so in here

Hey, MC!! Happy to see you here. Making progress while being on a cut can be challenging! But as long as you're actually losing weight and it's showing on the scale and in the mirror then that's the progress you're looking for.

I'm well indeed, two more sessions until my every 10th week deload! Thanks for stopping by.

[-Lucifer]

Jana, today I'm going to curl your bench. U mad?

Sticking my head in to say hai and damn still going heavy!!! I've slacked off Lucifers progression program Still doing the exact routine but not worrying about how much I'm progressing atm. Just want this cut overrrrrrrrrr. Anyway, hope you're well DJ, certainly looks so in here

I shall spank you now.

On a srs note, aren't you bored of it? I switch routines every 2-3 months.

[ab1992]

Impressive!

[scott_donald]

how are you liking the ramped sets for bench???

[DivaJana]

Jana, today I'm going to curl your bench. U mad?

I shall spank you now.

On a srs note, aren't you bored of it? I switch routines every 2-3 months.

That's so not me. Every few months I'd change a couple of exercises. But I never really switch a whole routine often.

Impressive!

Thank you.

how are you liking the ramped sets for bench???

I like it so far, feels good to concentrate on one set only. I always thought this is best when training in a low rep range.

[scott_donald]

I like it so far, feels good to concentrate on one set only. I always thought this is best when training in a low rep range.

agreed but then i do need at least one set down on weight and repped...

[ironwill2008]

Every few months I'd change a couple of exercises. But I never really switch a whole routine often.

FWIW, that's what I've been doing for years. As long as I can see progress in the numbers, no matter how slight, I don't tend to get bored. But eventually, even with maximum effort to keep moving forward, every exercise will stall dead. That's the time to change up, IMO.

[DivaJana]

agreed but then i do need at least one set down on weight and repped...

Yeah, back-off sets can be good.

FWIW, that's what I've been doing for years. As long as I can see progress in the numbers, no matter how slight, I don't tend to get bored. But eventually, even with maximum effort to keep moving forward, every exercise will stall dead. That's the time to change up, IMO.

I think once someone's past the beginner stage it's all about finding a routine that works well and enjoyable. After that it's easy to break the boredom by recruiting new exercises and trying different things while maintaining the basics.

[-Lucifer]

I don't do that anymore, Jana. I worded my previous statement incorrectly - should have said, 'I used to switch routines every 2-3 months'.

[DivaJana]

*****Lower*****


Legs

High Bar Squats (ATG)
Goal: 140 x 7 x 3 Achieved: 140 x 7 x 3 Next Goal: 140 x 8 x 3

BB Lunges
Goal: 100 x 6 x 2 Achieved: 100 x 6 x 2 Next Goal: 105 x 4 x 2

Romanian Deadlifts
Goal: 160lb x 7 x 3 Achieved: 160lb x 7 x 3 Next Goal: 160lb x 8 x 3

Leg Extensions
Goal: 105lb x 11 x 2 Achieved: 105lb x 11 x 2 Next Goal: 105lb x 12 x 2

^ SS with Lying Leg Curls
Goal: 120lb x 11 x 2 Achieved: 120lb x 11 x 2 Next Goal: 120lb x 12 x 2


Adductors Machine
Goal: 60lb x 13 x 2 Achieved: 60lb x 13 x 2 Next Goal: 60lb x 15 x 2

^ SS with Abductors Machine
Goal: 60lb x 11 x 2 Achieved: 60lb x 11 x 2 Next Goal: 60lb x 12 x 2


Calves

Smith Machine Standing Calf Raises
Goal: 100 x 7 x 3 Achieved: 100 x 7 x 3 Next Goal: 100 x 8 x 3

Seated Calf Raises machine
Goal: 50lb x 13 x 2 Achieved: 50lb x 13 x 2 Next Goal: 50lb x 13 x 2

DB Reverse Calf Raises
Goal: 40 x 10 x 2 Achieved: 40 x 10 x 2 Next Goal: 40 x 11 x 2


Abs

Decline Crunches
Goal: +40 x 11 x 2 Achieved: +40 x 11 x 2 Next Goal: +40 x 12 x 2

Hanging Leg Raises
Goal: 7 x 2 Achieved: 7 x 2 Next Goal: 7 x 2

Oblique Twist Machine
Goal: 40 x 10 x 2 Achieved: 40 x 10 x 2 Next Goal: 40 x 12 x 2

[-Lucifer]

Strong. Have you ever beaten a guy in an arm wrestling match? If he doesn't lift and weighs about one fiddy, I reckon you could beat him with ease.

[scott_donald]

so how has your body changed over the length of this journal???