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  1. #1
    Registered User jediokie's Avatar
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    Jediokie - May the force be with yall

    6/11/13

    DB Bench Press
    225 x 8
    225 x 8
    225 x 8

    DB Incline Press
    185 x 8
    205 x 8
    225 x 8

    Low Cable Crossover
    40 x 10 (each side)
    40 x 10 (each side)
    40 x 10 (each side)

    Wide Grip Tricep Pushdown
    100 x 10
    100 x 10
    100 x 10

    Tricep Pushdown Rope
    100 x 10
    100 x 10
    100 x 10

    I was going to add dumbbell triceps extension but we ran out of time. I went kind of light and slow because we were on vacation last week and I rested that week. I knew I could have gone heavier or done more reps on both presses after I finished them. Next time I think I'll just add another set if that happens.
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  2. #2
    Registered User jediokie's Avatar
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    6/13/13

    Weighed in this morning at 387.2 down from 408.4 on Sunday which is roughly 5%. All water weight I'm sure, but aside from being a little tired, I've felt better the last couple of days so I think my wife's theory of gluten intolerance may be correct.

    Legs and abs night at the gym. Looking forward to it.
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    Registered User jediokie's Avatar
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    6/13/13 Gym 210

    Treadmill
    2.5 elevation 2.7 speed .25 mile
    warm up

    Squat
    135 x 6
    205 x 6
    240 x 6
    270 x 3
    285 x 3
    300 x 3
    315 x 3
    I had five more sets planned but I gave it all I had in those sets
    Credit to Flex, this is based of his Hour of Power squat set

    Abs
    Super set all of these with 30 second interval between sets
    Scissor kick 30 seconds
    Reverse crunch 30 seconds
    Leg pull 30 seconds
    Bottoms up 30 seconds
    Alternate heel touch 45 seconds
    Bottoms up 30 seconds
    Leg pull 30 seconds
    Reverse crunch 30 seconds
    Scissor kick 30 seconds
    This old fat man was beat after the abs workout but we're almost done

    Smith Machine Calf Raises
    185 x 30
    185 x 30
    135 x 50

    Done. I didn't kill it but I am so happy with what I did do.
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  4. #4
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Originally Posted by jediokie View Post
    6/13/13 Gym 210

    Squat
    135 x 6
    205 x 6
    240 x 6
    270 x 3
    285 x 3
    300 x 3
    315 x 3
    I had five more sets planned but I gave it all I had in those sets
    Credit to Flex, this is based of his Hour of Power squat set

    Solid work.


    Welcome to the journals.
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    Registered User jediokie's Avatar
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    Originally Posted by -=FLEX=- View Post
    Solid work.


    Welcome to the journals.
    Thank you sir.
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    Registered User jediokie's Avatar
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    6/14/13

    Standing Military Press
    155 x 8
    175 x 5
    175 x 5

    Front Raise compound set Side Raise with dumb bells
    25 x 8 / 15 x 8
    25 x 8 / 15 x 8
    25 x 8 / 15 x 8

    Smith Machine Shrugs
    225 x 8
    225 x 10
    225 x 12

    Face Pulls
    120 x 8
    130 x 8
    140 x 8

    Triceps Push Down Rope compound set Hammer Curl Rope
    110 x 10 / 110 x 10
    110 x 10 / 110 x 10
    110 x 10 / 110 x 10

    Reverse Triceps Push Down
    80 x 10
    *this was going to be a compound set but the exercise was awkward because I can't fully supinate my arms so I changed to a regular push down with the flat bar

    Close Grip Triceps Push Down
    80 x 15
    80 x 20

    Reverse Cable Curl
    80 x 10
    80 x 10
    80 x 10

    It was a great workout. I was going to go up to 195 on the press but 175 was pretty rough for me so I stayed there. I need to find another way to do some bicep work because of the supination issues with my arms barbell curls don't work and the short bar on the cable tonight had my shoulders rotated inwards and it was hard to isolate the biceps. The rope an dumb bell hammer curls so far are the only comfortable curl I've found. The last two were also supposed to be a compound set but the first exercise got me frustrated and I forgot. I also realized as I was logging this I didn't do an isolation on the rear head of the deltoid so I will need to add one in next time.
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    6/15/2013

    Walked about 30 minutes at a medium intensity. Was going to do a lot more but family had plans for me today.
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    Registered User jediokie's Avatar
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    6/17/2013

    Deadlifts
    185 x 6
    240 x 6
    270 x 6
    Left some out there this time but my knee started barking at me.

    Wide grip lat pull
    190 x 8
    200 x 8
    200 x 8
    200 x 8

    Reverse grip lat pull
    200 x 8
    200 x 8
    200 x 8
    200 x 8

    Bent over row
    120 x 8
    90 x 8
    90 x 8

    Overhead cable curl
    50 x 8
    70 x 8
    70 x 8
    70 x 8

    Rope hammer curl
    120 x 8
    120 x 8
    120 x 8
    120 x 8

    It was a good workout, not a great workout. It was a great time. Trained in my buddy's garage gym and we spent some time teaching his oldest daughter how to do deadlifts correctly and she did the pulldowns with us as well.
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    Registered User jediokie's Avatar
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    6/18/2013

    Woke up in pain about 0300 and couldn't go back to sleep even after motrin and biofreeze. I was hurting Friday after shoulders but thought nothing of it until this morning. Went to the doctor and I have a 'deep muscle strain' and I'm apparently stubborn. No upper body for a week. So legs on Thursday.
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  10. #10
    Registered User jediokie's Avatar
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    6/24/2013

    Pre-workout
    Cellucor C4
    1500mg L-Glutamine

    Deadlifts
    225 x 6
    275 x 5
    275 x 5
    275 x 5
    275 x 4 <<< grip failure
    275 x 5 <<< straps (gotta get me some now)

    Seated machine row
    210 x 10
    210 x 10
    210 x 10
    way to much to early, this killed the rest of my workout

    Wide grip lat pull down
    130 x 8
    120 x 6
    100 x 10

    Rope hammer curls
    100 x 10
    100 x 10
    100 x 10

    Machine preacher curls
    drop set
    100 x 8
    80 x 6
    60 x 10

    Post workout
    60g Whey
    1500mg L-Glutamine

    The deadlifts felt great. They weren't too easy and they weren't super hard. After I put the straps on it almost felt like cheating. After that I tried to do a pull up and failed miserably. I think I got pissed off and did too much on the seated row because it was too heavy and my sets were sloppy and then I had nothing left for lat pulls. I will say that for the little work they got, my biceps got swollen enough to make my shirt sleeves tight.

    Time to rest, reset and get ready for tomorrow. Changing up my routine and doing legs and abs tomorrow.
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  11. #11
    Bammed Marius_Ursus's Avatar
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    Originally Posted by jediokie View Post
    6/11/13

    DB Bench Press
    225 x 8
    225 x 8
    225 x 8


    DB Incline Press
    185 x 8
    205 x 8
    225 x 8

    Low Cable Crossover
    40 x 10 (each side)
    40 x 10 (each side)
    40 x 10 (each side)

    Wide Grip Tricep Pushdown
    100 x 10
    100 x 10
    100 x 10

    Tricep Pushdown Rope
    100 x 10
    100 x 10
    100 x 10

    I was going to add dumbbell triceps extension but we ran out of time. I went kind of light and slow because we were on vacation last week and I rested that week. I knew I could have gone heavier or done more reps on both presses after I finished them. Next time I think I'll just add another set if that happens.
    You have 225 pound dumbbells?

    How long have you been lifting? You're wicked strong.
    "Blessed be the Lord my rock, who trains my hands for war and my fingers for battle." - Psalm 144:1

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  12. #12
    Registered User jediokie's Avatar
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    Originally Posted by Marius_Ursus View Post
    You have 225 pound dumbbells?

    How long have you been lifting? You're wicked strong.
    Wow, typo. That's flat bench, don't know why I put DB. I'm coming up on my year anniversary being back in the gym.

    And thanks
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  13. #13
    Spitfire lolakitten's Avatar
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    Woa, you are very strong!
    In!
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    Registered User jediokie's Avatar
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    6/25/2013

    Pre-workout
    Cellucor C4
    1500mg L-Glutamine

    Walking Treadmill
    .25 mile warm up

    Leg Press
    warm up for squats
    225 x 12
    315 x 10

    Squats
    135 x 6
    205 x 6
    240 x 6
    275 x 3
    285 x 3
    300 x 3
    315 x 3
    330 x 3
    Attempted 345 and almost dumped it half way down.

    Deficit Two-Arm Overhead Throw
    5 x 18
    5 x 18

    Smith Machine Calf Raises
    225 x 30
    225 x 30

    Post workout
    60g Whey
    1500mg L-Glutamine

    I didn't get through the triples on my squat set but I got one set closer to my goal. The throw was pure abdominal hell with an 18lb medicine ball and a sadistic trainer, probably should have done more abs but I burned a lot of energy before I got that far. Usually do more on the calf raises too but I was spent. My legs are delicously on fire right now. I LOVE LEG DAY!
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    Registered User jediokie's Avatar
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    6/26/2013

    Rest day

    Looking at changing my routine to a 5 day split. Break my Deadlift/Bak/Biceps day into Deadlift/Hamsting/Glutes and Back/Biceps. Knees are rough today after squats but not as rough as they used to be after squats.
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    Originally Posted by jediokie View Post
    6/26/2013

    Rest day

    Looking at changing my routine to a 5 day split. Break my Deadlift/Bak/Biceps day into Deadlift/Hamsting/Glutes and Back/Biceps. Knees are rough today after squats but not as rough as they used to be after squats.
    That's what I do I do back/bi wed & DL/ham Fridays.
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    6/27/2013

    Was supposed to be chest and triceps night, but I was supposed to go workout at a buddies home gym and he canceled on me about an hour before we were supposed to lift. So instead I went and helped my father in law haul and stack hay for an hour or so. Old school square bails too, reminded me of high school.

    Not quite what I wanted to do but it will tide me over until I can get into the gym tomorrow night.
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    IN, in hows the shoulder doing.... i remember when i over did the ex bike and pulled a groin, (i gave the bike away i hated that thing after)
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    Originally Posted by merchant2112 View Post
    IN, in hows the shoulder doing.... i remember when i over did the ex bike and pulled a groin, (i gave the bike away i hated that thing after)
    Pulling your groin while you're on a bike, you're lucky you didn't run into a pole!
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    6/28/2013

    Pre-workout
    Cellucor C4
    1500mg L-Glutamine

    Overhead Press
    135 x 10
    150 x 5
    150 x 5
    150 x 5
    150 x 5
    150 x 5

    Superset
    Front Delt Raise/Side Delt Rais/Bentover Rear Delt Row
    20 x 5
    20 x 5
    20 x 5
    20 x 5
    20 x 5

    Widegrip Lat Pulldown
    120 x 10 x 10
    Yes that's ten sets of ten. Got in a zone and it was so much better than earlier this week I just added five more sets

    Seated Row
    150 x 10
    170 x 10
    190 x 10
    210 x 10
    230 x 9
    Couldn't get the last rep out, I tried dang hard though.

    Barbell Shrug (screw the smith machine)
    225 x 10
    225 x 10
    225 x 10
    225 x 10
    225 x 10

    Facepulls (I hike my elbows above parallel like a V and it makes my traps burn)
    150 x 10
    150 x 10
    150 x 10
    150 x 10

    Post workout
    60g Whey
    1500mg L-Glutamine

    For those counting that's 349 reps tonight. Didn't do anything really super heavy but my shoulders and back are already getting sore. It took me a lot longer tonight to knock everything out. Started talking to one of the guys about food science and muscle mechanics (he's the smart one there I nodded a lot and listened with both ears). Great night though. My intensity could have been better.

    Making up my chest day tomorrow.
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    Originally Posted by merchant2112 View Post
    IN, in hows the shoulder doing.... i remember when i over did the ex bike and pulled a groin, (i gave the bike away i hated that thing after)
    Shoulder's great. Thanks for asking.
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    Great workout!!! Those 10x10s are humbling, but very effective.
    How are you liking the C4?
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    Originally Posted by lolakitten View Post
    Great workout!!! Those 10x10s are humbling, but very effective.
    How are you liking the C4?
    I've liked it since I tried a sampler of it last year. It doesn't make me jittery but keeps me going for the whole workout. My personal trainer noticed when I started taking it without me telling him because I could finish one of his full body workouts for the first time. I do have a buddy who said it made him feel like he was on speed and he hated it...but his judgement is suspect (just look at who he hangs out with).
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    6/29/2013

    Pre-workout
    Cellucor C4
    1500mg L-Glutamine

    .25 miles on the treadmill at a 3 elevation and 3mph for warmup

    Flat bench press
    225 x 10
    225 x 10
    225 x 8

    Low cable crossovers
    40 x 10
    40 x 10
    40 x 10

    Incline bench press
    135 x 5
    135 x 5
    135 x 5
    135 x 5
    135 x 5

    Cable crossover
    45 x 10
    45 x 10
    45 x 10

    Tricep pushdown
    120 x 8
    120 x 8
    120 x 8
    Did these at a 3, 2, 3 pace and it was huge.

    Rope tricep pushdown
    120 x 8
    120 x 8
    120 x 8

    Reverse grip tricep pushdown
    80 x 10
    80 x 10
    80 x 20


    Post workout
    60g Whey
    1500mg L-Glutamine


    I couldn't get a spot to save my life today in the gym. I still got it done but I was wanting to work my flat bench a lot more than did. Oh well, next week. Good quick trip to the gym. I think working my shoulders yesterday drastically affected my incline, I could feel it was way different than normal. I'm trying to exhaust my triceps more because they just aren't growing like I think they should be, especially the long head.
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    Woa, nice work!
    Have you tried some form of a scull? I do it with the cable - that made a pretty good difference in my tris.
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    Lots of work today. Bench press looked good. Any warmup there or you went straight to 225???
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    Registered User jediokie's Avatar
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    Originally Posted by lolakitten View Post
    Woa, nice work!
    Have you tried some form of a scull? I do it with the cable - that made a pretty good difference in my tris.
    Scull?

    Originally Posted by -=FLEX=- View Post
    Lots of work today. Bench press looked good. Any warmup there or you went straight to 225???
    Straight to 225. I had thought of some warm up sets but there was literally two other people in the gym and they were off in cardio land. I get nervous around the bench by myself so I did what I was fairly certain I could attain without assistance. I probably could have gotten 2 more on that last set but it was shaky.
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    Lot of good inspiring work in here....

    I love C4 single serving is a great starter then i follow up with a single severing of optimum nutrition amino energy (its cost effective too) as a intra workout boost after my cardio warmup.... keeps me pumped and moving..... wish i could overhead press 150 then i might be able to do pull ups.. for now i got to do assisted. pull-ups but then i still got a long way to go......40 lbs more lbs to 300 lbs and then i want to hit 265/280 if i can as a next goal.

    i used to use the BB.com pre workout but then they discontinued it that stuff was assume was every bit as good as assault..... witch i also like but is just to pricey


    no jitters no issues sleeping ect.... then a also drink 12 cup pot of coffee + a day so im kind of used to things that keep me ramped up.....
    "Death is more universal than life; everyone dies but not everyone lives"
    "Real progress is being told you are no longer diabetic"
    8 lbs to 100 lbs of weight loss, 18 lbs to minor goal of 300Lbs. 38lbs to Main target goal of 280LBS @ 6'4"

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    7/1/2013 Happy Canada Day to my friends up north.

    Pre-workout
    Cellucor C4
    1500mg L-Glutamine

    Treadmil
    3 elevation 3mph .25 miles warm up

    Deadlift
    225 x 10
    295 x 5
    295 x 5
    295 x 5
    295 x 5
    295 x 5

    Seated leg curl
    drop set
    100 x 10
    90 x 10
    80 x 10
    70 x 10

    gain set
    70 x 10
    80 x 10
    90 x 10
    100 x 10

    drop set
    100 x 10
    90 x 10
    80 x 10
    70 x 10

    gain set
    70 x 10
    80 x 10
    90 x 10
    100 x 10

    Smith-machine calf raises
    185 x 25
    185 x 25
    185 x 25
    185 x 40

    Post workout
    60g Whey
    1500mg L-Glutamine

    I was excited I didn't think I was going to get to go tonight because this is the night my wife and daughter go roping but my daughter has strep so I was going to stay home with her. But my father in law clipped the steers horns last night so no roping. Kinda feel bad that I'm happy about that but oh well. I was going to do some barbell glute bridges as well but forgot until I was in the truck on the way home.
    Impressed myself with the dead's. They were all clean and felt great. I'll probably got up to 315 for my working sets next week. Excited about the progress here lately. Moving Squats to tomorrow because of the holiday.
    My Journal
    http://forum.bodybuilding.com/showthread.php?t=154713593

    "No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates
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