Reply
Page 13 of 13 FirstFirst ... 3 11 12 13
Results 361 to 390 of 390
  1. #361
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline
    Originally Posted by JiP View Post
    Great looking squats. I seem to remember you squatting in flats with a wide stance in the past. Any reason for the change??
    Hey JiP

    I used to wide-stance squat in flats waaay back when. I modified my squat stance and style when I started using weightlifting shoes several years ago. I like squatting like this better because I feel I get better quad development and the shoes help since I have bad ankle mobility.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  2. #362
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Friday - 1/17/2020

    Front Squats:
    185 x 8
    185 x 8
    185 x 8
    185 x 8

    Bench Press:
    180 x 6
    180 x 6
    180 x 6
    180 x 6
    180 x 6

    Deadlift:
    325 x 1 x 6 - 90 sec rest

    DB OH Press:
    47.5 x 8
    47.5 x 8
    47.5 x 8
    47.5 x 8

    Cable Pulldowns:
    115 x 12
    115 x 12
    115 x 12
    115 x 10

    EZ Bar Curls:
    50 x 10
    50 x 10
    50 x 10
    50 x 10

    Lying Triceps Extensions:
    50 x 15
    70 x 10
    70 x 10
    70 x 10

    Notes: Did 4x8 on my front squats instead of 5x5 because the weight hasn't been feeling super challenging. Good workout overall.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  3. #363
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Saturday - 1/18/2020

    Squats:
    265 x 4
    265 x 4
    265 x 4
    265 x 4
    265 x 4
    265 x 4

    Bench Press:
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    205 x 4

    Pendlay Rows:
    190 x 5
    190 x 5
    190 x 5
    190 x 5
    190 x 5

    Bench Press:
    165 x 8
    165 x 8
    165 x 8
    165 x 8

    Cable Low Rows:
    115 x 10
    115 x 10
    115 x 10
    115 x 10

    Notes: Everything felt pretty good today.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  4. #364
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Monday 1/20/2020

    Front Squats:
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6

    Bench Press:
    185 x 6
    185 x 6
    185 x 6
    185 x 6
    185 x 6
    225 x 1

    Deadlift:
    295 x 2
    295 x 2
    295 x 2
    295 x 3
    295 x 3

    DB OH Press:
    47.5 x 10
    47.5 x 10
    47.5 x 10
    47.5 x 10

    Cable Pulldowns:
    120 x 8
    120 x 8
    120 x 8
    120 x 8

    DB Incline Curls:
    20 x 15
    20 x 15
    20 x 15

    Cable Pushdowns:
    45 x 10
    35 x 15
    35 x 15

    Notes: Was working out with a partner today so rest times were kind of all over the place on deadlifts. Decided I'd just increase the rep scheme to doubles and triples to compensate.

    Last edited by knowles.ja; 01-20-2020 at 03:25 PM.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  5. #365
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Tuesday - 1/21/2020

    Squats:
    205 x 8
    205 x 8
    205 x 8
    205 x 8

    Bench Press:
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4

    Pendlay Rows:
    150 x 8
    150 x 8
    150 x 8
    150 x 8

    Bench Press:
    170 x 8
    170 x 8
    170 x 8
    170 x 8

    Notes: Cut out some accessory work in order to finish up faster. Good workout overall.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  6. #366
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Wednesday - 1/22/2020

    Bodyweight: 188lbs

    Front Squats:
    190 x 8
    190 x 8
    190 x 8
    190 x 8

    Squats:
    225 x 1
    275 x 1
    315 x 1
    340 x 1

    Bench Press:
    190 x 6
    225 x 1
    245 x 1

    Deadlift:
    315 x 1
    365 x 1
    405 x 1

    Notes: Decided on a whim to try for some maxes since I've been lifting consistently for about 8 weeks now. I'll be using these maxes to plan my next training cycle that I'll be starting next week.



    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  7. #367
    Hello therorschach's Avatar
    Join Date: Nov 2006
    Posts: 13,224
    Rep Power: 64882
    therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000) therorschach has much to be proud of. One of the best! (+20000)
    therorschach is offline
    Nice work bro.
    ᕕ( ᐛ )ᕗ
    Reply With Quote

  8. #368
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline
    Originally Posted by therorschach View Post
    Nice work bro.
    Thanks man. It's nice to be back where I was last spring.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  9. #369
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Friday - 1/24/2020

    Squats:
    185 x 8
    185 x 8
    185 x 8
    185 x 8

    Bench Press:
    135 x 8
    135 x 8
    135 x 8
    135 x 8

    Deadlift:
    250 x 5
    250 x 5
    250 x 5

    Pendlay Rows:
    135 x 8
    135 x 8
    135 x 8
    135 x 8

    Cable Pulldowns:
    110 x 10
    110 x 10
    110 x 10
    110 x 10

    Notes: Light workouts for the next couple of days.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  10. #370
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Saturday - 1/25/2020

    Bodyweight: 186lbs

    Pause Squats:
    245 x 1 x 5 - 60 sec rest

    Bench Press:
    155 x 6
    155 x 6
    155 x 6
    155 x 6
    155 x 6

    Chinups:
    +20 x 5
    +20 x 5
    +20 x 5

    Cable Low Rows:
    110 x 10
    110 x 10
    110 x 10
    110 x 10

    Notes: Quick, easy workout.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  11. #371
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Sunday - 1/26/2020

    Bodyweight: 184lbs

    Squats:
    230 x 4
    230 x 4
    230 x 4
    230 x 4
    230 x 4
    230 x 4

    Bench Press:
    165 x 4
    165 x 4
    165 x 4
    165 x 4
    165 x 4
    165 x 4

    Deadlift:
    290 x 1 x 6 - 60 sec rest

    Pendlay Rows:
    165 x 4
    165 x 4
    165 x 4
    165 x 4
    165 x 4
    165 x 4

    Face Pulls:
    25 x 15
    25 x 15
    25 x 15
    20 x 20

    DB Incline Curls:
    20 x 20
    25 x 12
    25 x 12
    25 x 12

    Lying Tricep Extensions:
    85 x 8
    85 x 8
    85 x 8
    85 x 8

    Cable Crunches:
    40 x 10
    40 x 10
    40 x 10

    Notes: Easy workout. New programming starts tomorrow.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  12. #372
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Monday - 1/27/2020

    Squats:
    215 x 8
    215 x 8
    215 x 8
    215 x 8

    Bench Press:
    160 x 8
    160 x 8
    160 x 8
    160 x 8

    Cable Pulldowns:
    115 x 10
    115 x 10
    115 x 10
    115 x 10

    Face Pulls:
    25 x 15
    25 x 15
    25 x 15
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  13. #373
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Wednesday - 1/29/2020

    Deadlift:
    295 x 1 x 15 - 45 sec rest

    DB OH Press:
    45 x 10
    45 x 10
    45 x 10
    45 x 10

    Pendlay Rows:
    160 x 8
    160 x 8
    160 x 8
    160 x 8

    Cable Pushdowns:
    40 x 12
    40 x 12
    40 x 12

    EZ Bar Curls:
    60 x 15
    60 x 15
    60 x 15

    Notes: Got a new deadlift bar and it feels great to lift with! Was supposed to do this workout yesterday, but pushed it back one day so I could use my new bar.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  14. #374
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Thursday - 1/30/2020

    Bodyweight: 185lbs

    Pause Squats:
    290 x 1 x 5 - 60 sec rest

    Bench Press:
    180 x 6
    180 x 6
    180 x 6
    180 x 6
    180 x 6

    Chinups:
    +25 x 6
    +25 x 6
    +25 x 6

    Cable Low Rows:
    110 x 10
    110 x 10
    90 x 12
    90 x 12

    Crunches:
    10 x 12
    10 x 12
    10 x 12

    Notes: Solid workout. Bench press felt very easy.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  15. #375
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Friday - 1/31/2020

    Bodyweight: 184lbs

    Squats:
    270 x 4
    270 x 4
    270 x 4
    270 x 4
    270 x 4
    270 x 4

    Bench Press:
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4

    NG Pullups:
    10/10/10

    Face Pulls:
    25 x 20
    25 x 20
    25 x 20

    Cable Crunches:
    40 x 12
    40 x 12
    40 x 12

    Notes: Squats felt heavy but bench felt very easy. I hate cable crunches.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  16. #376
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Saturday - 2/1/2020

    Bodyweight: 185lbs

    Deadlift:
    340 x 1 x 6 - 90 sec rest

    DB OH Press:
    45 x 12
    45 x 12
    45 x 12
    45 x 12

    Pendlay Rows:
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4
    195 x 4

    DB Incline Curls:
    25 x 15
    25 x 15
    25 x 15
    25 x 15

    Lying Triceps Extensions:
    85 x 10
    85 x 10
    85 x 10
    85 x 10

    Plate Pass Crunches:
    10 x 12
    10 x 10
    10 x 10
    10 x 8

    Notes: Good workout! Deadlifts felt very smooth. I also did some grip work that I'm not notating.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  17. #377
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Sunday - 2/2/2020

    Bodyweight: 185lbs

    Squats:
    220 x 8
    220 x 8
    220 x 8
    220 x 8

    Bench Press:
    165 x 8
    165 x 8
    165 x 8
    165 x 8

    Cable Pulldowns:
    120 x 8
    120 x 8
    120 x 8
    120 x 8

    Notes: This was supposed to be a Monday workout, but I'll be out of town tomorrow. Cut out the accessory work due to time.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  18. #378
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Tuesday - 2/4/2020

    Deadlift:
    305 x 5
    305 x 5
    305 x 5

    DB OH Press:
    50 x 8
    50 x 8
    50 x 8
    50 x 8

    Pendlay Rows:
    165 x 8
    165 x 8
    165 x 8
    165 x 8

    Cable Pushdowns:
    40 x 20
    40 x 20
    40 x 20

    EZ Bar Curls:
    65 x 15
    65 x 15
    65 x 15

    Grip Genie Gripper:
    #1 x 10 w/ 10 sec hold
    #1 x 10 w/ 10 sec hold
    #1 x 10 w/ 10 sec hold
    #1 x 10 w/ 10 sec hold

    Grip Genie Hub:
    15 x 15sec
    15 x 15sec
    15 x 15sec

    Notes: Was programmed to do 15 singles on deadlift, but the weight felt easy so I did sets of 5 instead. Bought some new grip tools since my grip is seriously weak compared to the rest of my strength levels. Going to continue doing grip work at the end of my deadlift days.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  19. #379
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Wednesday - 2/5/2020

    Pause Squats:
    295 x 1 x 5 - 60 sec rest

    Bench Press:
    185 x 6
    185 x 6
    185 x 6
    185 x 6
    185 x 6

    Chinups:
    +30 x 6
    +30 x 6
    +30 x 6

    Cable Low Rows:
    110 x 12
    110 x 12
    110 x 12
    110 x 12

    Plate Pass Crunches:
    10 x 10
    10 x 10
    10 x 10
    10 x 10

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  20. #380
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    2/6/2020 Grip Stuff

    Grip Genie Gripper:
    #1 x 10
    #1 x 10
    #1 x 10
    #1 x 10
    #1 x 10

    Grip Genie Hub:
    17.5 x 10sec
    17.5 x 10sec
    17.5 x 10sec
    17.5 x 10sec
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  21. #381
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Friday - 2/7/2020

    Bodyweight: 187lbs

    Squats:
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4

    Bench Press:
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    205 x 4
    205 x 4

    Face Pulls:
    27.5 x 15
    27.5 x 15
    27.5 x 15

    NG Pullups:
    10/10/10/10

    Cable Crunches:
    45 x 12
    45 x 12
    45 x 12

    Notes: Good workout!

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  22. #382
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Saturday - 2/8/2020

    Deadlift:
    350 x 1 x 6 - 90 sec rest
    405 x 1

    OH Press:
    105 x 5
    105 x 5
    105 x 5
    105 x 5
    105 x 5

    Close Grip Bench:
    155 x 5
    155 x 5
    155 x 5
    155 x 5
    155 x 5

    Pendlay Rows:
    200 x 4
    200 x 4
    200 x 4
    200 x 4
    200 x 4
    200 x 4

    Incline DB Curls:
    27.5 x 12
    27.5 x 12
    27.5 x 12
    27.5 x 12

    Lying Triceps Extensions:
    90 x 10
    90 x 10
    90 x 10
    90 x 10

    Grippers:
    #1 x 12/12/12
    #2 x 6N/6N

    Grip Block Holds:
    27.5 x 8s/8s/8s/8s

    Notes: I wasn't programmed to bench today but my buddy was benching so I hopped in and did some sets. 6N = 6 Negatives
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  23. #383
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Sunday - 2/9/2020

    Bodyweight: 184lbs

    Squats:
    225 x 8
    225 x 8
    225 x 8
    225 x 8

    Bench Press:
    170 x 8
    175 x 8
    175 x 8
    175 x 8
    175 x 8

    Cable Pulldowns:
    120 x 10
    120 x 10
    120 x 10
    120 x 10

    Face Pulls:
    27.5 x 20
    27.5 x 20
    27.5 x 20

    Ab Wheel:
    10/10/10

    Plate Pass Crunches:
    10 x 10/10/10

    Notes: Went up an extra 5lbs on bench press because 170 felt too easy. Making good progress overall.

    Last edited by knowles.ja; 02-09-2020 at 05:48 PM.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  24. #384
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Monday - 2/10/2020

    Deadlift:
    315 x 1 x 15 - 45 sec rest

    DB OH Press:
    50 x 10
    50 x 10
    50 x 10
    50 x 10

    Pendlay Rows:
    170 x 8
    170 x 8
    170 x 8
    170 x 8

    EZ Bar Curls:
    70 x 12
    70 x 12
    70 x 12

    Cable Pushdowns:
    45 x 15
    45 x 15
    45 x 15

    Grippers:
    #1 x 12/12/12/12

    Hub:
    17.5 x 8s
    20 x 8s/8s/8s/8s
    22.5 x 8s/8s

    Notes: Kinda felt crappy for my workout today. I'm looking forward to my rest day tomorrow.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  25. #385
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Wednesday - 2/12/2020

    Pause Squats:
    300 x 1 x 5 - 60 sec rest

    Front Squats:
    185 x 8
    185 x 8
    185 x 8
    185 x 8

    Bench Press:
    195 x 6
    195 x 6
    195 x 6
    195 x 6
    195 x 6

    Chinups:
    +35 x 5
    +35 x 5
    +35 x 5
    +35 x 5

    Cable Low Rows:
    115 x 10
    115 x 10
    115 x 10
    115 x 10

    Planks:
    25 x 30s/30s/30s

    Notes: Low energy tonight, but I got through the workout okay. Decided to do front squats after my pause squats on a whim.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  26. #386
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Sunday - 2/16/2020

    Squats:
    185 x 5
    225 x 5

    Bench Press:
    185 x 5
    185 x 5
    185 x 5

    NG Pullups:
    BW x 8
    BW x 8

    Face Pulls:
    25 x 20
    25 x 20

    Notes: Been really sick the last couple of days. Pretty crappy workout overall, but I'm happy I got something in. Did lots of grip stuff too.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  27. #387
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Monday - 2/17/2020

    Bodyweight: 184lbs

    Squats:
    225 x 8
    225 x 8
    225 x 8
    225 x 8

    Bench Press:
    175 x 8
    175 x 8
    175 x 8
    175 x 8

    Cable Pulldowns:
    120 x 10
    120 x 10
    120 x 10
    120 x 10

    Face Pulls:
    27.5 x 15
    27.5 x 15
    27.5 x 15

    Ab Wheel:
    12/12/12

    Notes: Happy with how this workout went considering I was just sick. This is a repeat of last week's weights, and it felt fairly easy overall.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  28. #388
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Tuesday - 2/18/2020

    Deadlift:
    315 x 5
    315 x 5
    315 x 5

    OH Press:
    115 x 5
    115 x 5
    115 x 5
    115 x 5
    115 x 5

    Pendlay Rows:
    170 x 8
    170 x 8
    170 x 8
    170 x 8
    170 x 8

    Barbell Curls:
    75 x 10
    75 x 10
    75 x 10

    Cable Pushdowns:
    45 x 16
    45 x 16
    45 x 16

    Grippers:
    #1 x 10/10
    #2 x 5/5/5

    Notes: Energy levels are feeling better tonight. Deadlift went smoothly with 3x5.
    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  29. #389
    Noob Gains knowles.ja's Avatar
    Join Date: Oct 2006
    Location: Texas, United States
    Age: 35
    Posts: 12,330
    Rep Power: 18989
    knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000) knowles.ja is a splendid one to behold. (+10000)
    knowles.ja is offline

    Wednesday - 2/19/2020

    Pause Squats:
    300 x 1 x 5 - 60 sec rest

    Bench Press:
    195 x 6
    195 x 6
    195 x 6
    195 x 6
    195 x 6

    Chinups:
    +35 x 6
    +35 x 6
    +35 x 5

    Cable Low Rows:
    120 x 10
    120 x 10

    Notes: I've got some knee valgus out of the hole on my pause squats that I'll need to work on. Felt like I was about to tweak something in my upper back so I didn't finish all of my back work.

    Journal:
    http://forum.bodybuilding.com/showthread.php?t=165969711
    Reply With Quote

  30. #390
    Toronto Millz12323's Avatar
    Join Date: Oct 2016
    Posts: 1,328
    Rep Power: 6851
    Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000) Millz12323 is a name known to all. (+5000)
    Millz12323 is offline
    Really cool log man. Strong and consistent reps. Squat looks really efficient. Looking forward to following along.
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 340x5, 355x1
    Deadlift - 430x11, 445x8 455x7, 485x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 170x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=5
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts