The Machine's ongoing Physique quest

[Jdot5]

1/4:
Took a scoop of mr Hyde on the way to the gym. Got to the locker room, threw a scoop of ErgoAminos in the shaker cup and it was warm up time. Saw a couple of new faces in the gym but luckily it was pretty empty (especially for the first monday of the year). Got my warm up done and it was time to hit the platform. Today was back, bis and calves day. First up was deadlifts. I did 3 warm up sets before it was time to put in work. the Knee felt ok but my left hamstring got a little tight so i warmed up so more and got ready for working sets. First set was 405 which i got for 5 reps. Second set I put 415 on and got 4 reps. THird set i put 425 but only got 2 reps. I was a bit disappointed because i wanted atleast 3. Last set i put 435 on the bar and got 2 reps!!!! No time for celebrating for me though as I still had lots of work to be done. Next was lat pulldowns. I did 4x8,7,6,5 (140,145,145,150). I stayed at the lat pulldown machine and did pulldowns with the neutral grip v-bar (the one people use for t-bar rows and cable rows) and did 3x8,8,6 (120,125,130). Reverse BB rows were next for x6,6,5 (205,215,220). I then did straight arm pulldowns (i had to use a different one that before and since it wasnt high enough, i had to do them on my knees) for 3x12,12,10 (50,57.5,57.5). The cable rows were occupied so I decided to start biceps. I did standing biceps curl (1 arm at a time for all reps before switching like last week) for 4x8 (45). Then the cable row machine opened up so i pounced quick and did 3x12,12,10 (85,90,95). Then came 1-arm db preacher curls for 3x12,11,10 (30). Machine curls followed for 3x10,9,7 (70,75,75). Last for bis were db hammercurls for 3x12,11,10 (35). Now was time for calf work. I started with seated calves for 3x12,9,8 (165,175,180). I finished with leg press calves (regular 45degree press) for 4x12,12,12,10 (470,480,490,500). I then stretched before heading home and mixed in a scoop of protein and creatine with a 1/2 cup of nonfat yogurt. I then watched the Oklahoma-Kansas game until the end of the first overtime because it was past my bed time

1/5:
Woke up this morning, seen my Jayhawks won :-), then proceeded to knockout 20mins of cardio on the elliptical. Worked a good pace but no sweat broken (was super cold in the house). sipped on my ErgoAminos during as well. Today is chest, forearms and abs day. Looking to hit big numbers on the bench

[Jdot5]

1/5:
took a scoop of Mr. Hyde and it was off to the gym. ErgoAmino was already mixed so I warmed up before heading to the weights. Today was chest,forearms, and abs day. First up was incline bb bench press. First set was 190 for 8 reps. Second set was 200 for 6 reps. Third set was 210 for 5 reps. Last set was 220 for 3 reps. Next was BB Bench press. First set was 225 for 8 reps. Second set was 230 for 6 reps. Third set was 235 for 4 reps. Last set was 240 for 3 reps. Next was machine chest press but I did them with a neutral grip. I did 3x10,7,7 (130,140,145). Next was db fly which i did 3x10,10,8 (35). Last was dips which i did 3x8 (20). I then did a tri-set for forearms: single arm reverse cable curls 3x12 (42.5), reverse db curls 3x12 (10), and reverse cable curls 3x10,10,8 (50,50,57.5). I then did abs. First i did hanging knee raises superset with hanging side oblique knee raises for 3x12. I then did cable side bendsx12, cable crunchx12, and 40 sec plank holds for 3 sets. I then stretched before heading home and eating a 1/2 cup of yogurt with a scoop of whey and creatine.

1/6:
Woke up and did 20mins on the treadmill while sipping ErgoAminos. was able to get up to a good pace and get 2 miles done while breaking a good sweat. Now time to enjoy this active rest day and recover

[Jdot5]

quick 20mins of the elliptical this morning. broke a mild sweat (nothing major). Today is leg day. Body feels pretty fresh and ready for some real work. The knee feeling alot better so ill test it out to see if I can do back squats but if i cant, ill do front squats

[Jdot5]

1/7:
took a scoop of mr hyde and it was off to the gym. Sadly, I left my serving of ErgoAminos at home so I had to only sip on water throughout my workout :-(. I warmed up before heading to the squat rack. Today was leg day. I tried to warm up doing 135 on backsquats but still felt discomfort in my knee and form got real sloppy as i tried to reach parallel and i dam sure wasnt trying to end up in the quarter squat gang, so i switched to doing front squats. First set was 140 for 8 reps. Second set was 150 for 6 reps. Third set was 160 for 5 reps. Last set was 170 for 4 reps. Because the leg press and hack squat machines were occupied and the machine squat was broken, I then did leg extensions for 3x8,7,6 (175,180,185). The machines were still occupied so I started hamstrings and did lying leg curls for 4x10x10x8x7 (110,115,120,120). RDLs soon followed for 3x10,10,8 (210,220,225). FINALLY the leg press opened up so grabbed it quickly since i had 3 different exercises to do on it. First was low foot placement leg presses to put emphasis on quads for 3x8,7,6 (510,520,520). Next was superset of high footplacement leg presses to put emphasis on hamstrings for 3x10,10,8 (480,490,500) and leg press calves for 4x12,12,10,10 (480,490,500,510). Standing calf raises were next for 3x10,9,8 (210). Last exercises of the day was a trx squat circuit I created. I did this to give the legs extra work and also to help regain strength and flexibility in my right knee. I did wide stance squatsx10, 1 leg squats x10 (per leg), and close stance squatsx10. Afterwards, i stretched before grabbing some gas (got it for $1.61 a gallon...YES!) then heading home for a scoop of protein and creatine with a 1/2 cup of low fat yogurt.

1/8:
No cardio today. Just giving the body a complete day of rest. This will be needed since I have shoulders/tris/forearms/core tomorrow and then two flag football games on Sunday before starting back up the week Monday

[Jdot5]

1/9:
Ate my normal preworkout meal then 20mins later it was off to the gym. Took a serving of Mr. Hyde while en route. Got to the gym (this time with a scoop of ErgoAmino with me), and warmed up before heading to put in work. Today was shoulders, triceps, forearms, and abs day. First up was reverse pec deck for 3x15,13,10 (120,130,130). Next was standing db military press. first set was 60 for 10 reps. Next set was 60 for 9 reps. Third set was 65 for 7 reps. Last set was 70 for 5 reps. Next was a superset of seated smith machine military press 4x10,8,8,8 (150,155,155,160) and seated db lat raises 4x10,10,8,7 (20,20,25,25). Last for shoulders was a superset of db front raises 4x10,10,8,7 (30,35,35,35) and BB shrugs 4x10,8,7,6 (230,240,250,260). Now it was time for triceps and ab work. First up is close grip bench press 4x8,6,5,4 (190,195,200,205) and db suitcases 3x15 (50,55,60). Next was dips 4x10,9,8,8 (25,25,30,30) and hanging leg raises 3x12. Last for triceps was pushdowns with a straight bar 4x10,10,8,6 (60,65,70,75) and decline crunch 3x12 (35,40,40). Now was time for the last giant set forearms and to complete abs (and the workout): reverse wrist curls 3x10,10,8 (25,25,30), wrist curl 3x10,10,8 (100,105,105), reverse curls 3x8,8,6 (60,60,70), and plank holds 3x40s. Afterwards was stretching before downing a protein shake with creatine along with eating a piece of coffee cake and a small cup of ***e greek yogurt the gym was offering.

1/10:
Was suppose to play 2 games today but the games got cancelled that morning due to heavy rainfall from saturday night. I was ready to play and yesterday was 65 here too so it was a bummer we couldnt play :-(

1/11:
Woke up this morning ready to put in cardio work. Im excited because Clemson is playing in the national championship tonight. I worked a good pace on the elliptical but since it was cold, no sweat was broken. This morning, as well as tomorrow and wednesday, I have 30 mins of cardio scheduled. The reason is Thursday ill be heading with my wife to Atlanta to spend the weekend there for her bday. Ill also be doing a different lifting schedule as well. Ill be doing pull (back, bis) today, legs tomorrow (deadlifts included with leg day), and push wednesday (chest, shoulders, tris).

[Jdot5]

Thought i posted yesterday but didnt show up so here is a recap of the past few days
1/11:
Took a scoop of Mr Hyde and it was off to the gym. Had to knock out back,traps,rear delts, and biceps before heading home to watch my Tigers in the ship. Warmed up and it was straight to the landmine bar contraption. First up was T-bar rows for 4x8,8,8,6 (195,195,200,205). Next was wide grip lat pulldowns for 4x8,8,8,6 (130,135,140,140). BB rows soon followed for 4x8,8,6,6 (185,190,195,195). I might go back to doing reverse grip bb rows because they feel much better. Upright rows with an ez bar was next for 3x8 (60,70,70). Reverse pec deck was next for 3x8,8,6(140). Cable rows followed for 3x8,8,6 (140,150,155). BB shrugs was last for 3x8,8,6 (245,245,255). Now as biceps time. First up was BB curls which i did for 4x8,8,6,5 (95,100,105,105). Then came standing alternating db curls for 3x8,7,5(45,45,50). I wanted to do hammercurls but it was 8pm and I had to get home to shower and get ready for the game. Clemson put up a great effort but special teams definitely cost us the game. Hoepfully they can learn from this and finish this fall. I didnt sleep too well because of the game

1/12:
Woke up still a bit upset about the game but knocked out 30 mins on the elliptical to let out some steam. Was able to break a sweat. Tonight is leg day but with a twist, Ill be doing squats AND deadlifts today (back to back)
took a scoop of Mr. Hyde and it was time to go to the gym. Had my ErgoAminos mixed in a bottle. I warmed up before heading to the power rack. Today was leg day. I did box squat since back squat wasnt feasible. First set was 235 for 8 reps. Second set was 240 for 8 reps. Third set was 246 for 6 reps. Last set was 250 for 6 reps. Next was Deadlifts. First and second sets was 265 for 6 reps. Third set was 275 for 6 reps. Last set was 275 for 4 reps. Next was leg presses. I did 4x8,8,6,6 (510,520,530,540). Next was leg extensions for 3x7,6,6 (180,180,185). Standing calf raises followed for 4x8 (210,210,225,225). Seated calf raises were last for 2x8,6 (180,185). I then stretched before heading home and downing a shake and creatine while eating a baked potato.

1/13:
Did 25 mins on the treadmill while sipping on ErgoAminos. Wanted to hit 30 but i didnt pace myself well enough and my nose was stuffed up so I gassed out after 25 mins. Now time to get ready for tonight's workout: chest, shoulders, and triceps before my trip tomorrow

[Jdot5]

Took a scoop of mr Hyde then it was off to the gym. After warming up it was time to work. Today was chest, shoulders, and triceps. First up was bench press. First set was 225 for 8 reps. Second set I stayed at 225 and again hit 8 reps. Third set was 230 for 6 reps. Last set was 230 for 5. Next was incline bench press. First set I put 195 on the bar but only got 5 reps. I lowered the weights the second set to 185 and got 6 reps. Last set was 185 for 5 reps. Next up was dips for 4x8,7,6,6 (25). Next was seated db military press. First set was 60 for 8 reps. Second set was 65 for 8 reps. Third set was 70 for 5 reps. Last set I dropped back down to 65 and got 6 reps. I then did standing Lat raises for 3x12,12,10 (25,25,30). Db front raises for 3x12,11,7 (30,30,35). Machine Pec deck 3x8,6,6 (160,170,175). Close grip bench press was next for 4x6 (185,185,175,175). Last was rope tricep pushdowns for 3x8,6,6 (65). I then stretched before heading home to take a shake then eat some Italian brats sandwiches. Now time to pack up and get ready for this drive to Atlanta for my wife's bday. Along the way, we will stop in Charlotte for breakfast and explore the city along with stopping in South Carolina for lunch (hopefully I can get to a Walmart to pick up Clemson gear). Will take lots of pics and be sure to post them when I get back Sunday or Monday. Also will be doing a progress check in on Monday with weight and pictures. :-)

[Jdot5]

Recap of trip:
Thursday we stopped in Charlotte on the way to ATL to eat breakfast at iHop. I took the all u can eat pancake challenge and ate 8 pancakes. I could have easily eaten more but since we still had another 3 hours to drive, I decided to call it quits there. We got to Atlanta and immediately went to stone mountain to climb the mountain. Afterwards, we chilled at my friend house before going to dinner. Friday we went to Lennox Mall and Phipps plaza before visiting some family. Saturday we went to the MLK center and also got to visit his birth home and learned some cool stuff while there. We then visited some more family before heading to my friends for a night of drinking and watching playoff games. Sunday we got back on the road and stopped in South Carolina to eat at Zaxbys for lunch. We got home around 8 n ate some chinese for dinner before i had to do some food prep for the next few days

This morning I woke up and did 25 mins on the elliptical. I wanted to do the treadmill but I didnt want to wake up the wife. I also did check my weight upon waking and clocked in at 202.0 (I think the food I was punishing out there played a part). I didnt break much of a sweat on the elliptical but worked up a good pace. I also took some progress pics before breakfast.






With all that good food in my system, i think today will be a perfect day for leg day. I will use that extra glycogen to power through front squats and deadlifts along with the rest of leg day.

[Jdot5]

11/18:
took a scoop of Mr Hyde n it was off to the gym. ErgoAminos was already mixed in so I went to warm up before heading to the power rack. Today was leg day. I tried to do front squats but my knee wasnt feeling it so I did box squats but I used a bench this time that was lower in depth than the box I used before. I did 4x6 (225). Next was deadlifts. I did 4x8,7,5,4 (355,360,365,370). Leg press soon followed for 4x8,7,6,6 (520,530,540,550). the Leg extension machine was occupied and both leg curl machines were broke so i then did Good Mornings for 4x8,8,6,6 (145,150,155,160). I then did calf work: standing calf raises 4x8 (210,210,210,225) and seated calf raises 2x6,7 (180,170). I then tried to do leg extensions but it just wasnt working. I couldnt get flex my quad at the top without my knee being in discomfort so I just called it quits and went home. I took a protein shake w/ creatine afterwards in orange juice.

11/19:
No fasted cardio this morning. I decided to shake things up and play hoops today. It will definitely be way more entertaining that doing the elliptical or treadmill plus I think it should help gauge to see if anything is really wrong with my knee or not. Plus it will be my first time hooping in a while. Ill also throw in some ab work today as well.

[Jdot5]

change of plans. Due to a job opportunity being presented that would require me working wednesday (I would be using this for the Arnold trip in March), I will have to do chest, shoulders, and tris tonight. I do have my ErgoAmino packed but no mr hyde preworkout, will be using HES Coreburner.

[Jdot5]

1/19:
Luckily I had workout gear already packed and had my ErgoAminos already in a shaker cup. I used Core Burner by HES for my preworkout. I warmed up before it was time to put in work. Today was chest, shoulders, and tris. First up was bench press. I did 4x8,7,5,5 (225,230,235,230). Next up was incline bench press and i did 3x7,6,6 (180). The dip machine and weight belt was occupied so I then jumped to seated DB military press. I did 4x8,8,6,5 (65,65,70,70). I then did dips 4x8,8,6,6 (25,25,30,30). I then did standing DB lat raises for 3x8,8,6 (30,30,35). Last for shoulders was db front raises for 3x8,8,6 (35,35,40). Peck deck soon followed for 3x8,6,6 (170,175,175). Now was time for some tri work. First up was overhead cable skull crushers for 4x8,8,6,6 (90,90,100,100). Last was tricep pushdowns with a straight bar for 4x8,8,6,6 (60,60,65,65). I then went home and down a protein shake with creatine while eating a plate of Spaghetti (GAINZ).

1/20:
Did 20 mins on the treadmill and was able to workout a good sweat. Sipped on Ergo Aminos along the way. Now time to enjoy this rest day by reffing dodgeball tonight

[Jdot5]

25 mins on the elliptical this morning. Sipped on ErgoAminos during. Broke a mild sweat. Back and biceps tonight. May also do the shoulder workout I had planned for Saturday on Friday morning due to the blizzard we are suppose to have Friday afternoon (cant be missing sessions)

[brio93]

Nice progress bro

[Jdot5]

Nice progress bro

thanks bro

[Jdot5]

1/21:
Took a scoop of Mr Hyde then went to the gym. Warmed up before heading to the weights. Today was back and biceps day. First up was T-Bar rows for 4x8,8,6,6 (195,200,205,205). Next was Wide grip lat pulldowns for 4x8,8,7,6 (130,130,135,135). I then did reverse grip BB rows for 4x8,6,6,6 (205,210,210,210). I then did Upright rows with an EZ bar for 3x8,8,6 (70,70,80). Next was reverse pec deck for 3x8,8,6 (140,140,150). Cable rows was next (used a different machine than last week) for 3x8,7,6 (100,100,105). BB shrugs was next for 3x8,7,6 (245,250,255). I then did biceps. First was standing BB curls for 4x8,7,6,5 (100,100,105,105). Last was DB Hammer curls for 4x8,7,6,6 (40,40,45,45). I stretched and headed home before downing a shake and creatine with some pasta. Quick turnaround with a 5AM workout looming tomorrow,

[Jdot5]

1/22:
Woke up this morning and immediately downed a protein shake with 3/4 cups of oats. After getting dressed I was out the door and took a scoop of Mr Hyde on the way to the gym. I had some leftovers ErgoAminos from last nights workout in a shaker cup mixed with water already so when I got to the gym I immediately warmed up before heading to the power rack. Today was shoulders and abs today. First up was standing BB military press. I did 4x10,8,8,7 (115,120,120,125). Next was seated Arnold DB press for 4x10,8,8, (50,55,55,60). BB front raises were next for 4x10 (40,40,50,50). Last for shoulders was 1-arm cable lat raises for 4x10 (15). I then some ab work. First up was standing cable side bends for 3x15 (60,60,70 *used a different machine than normal). Next was hanging knee raises along with oblique knee raises for 3x15. Last was cable crunches for 3x15 (52.5,52.5,57.5). I took a protein shake with creatine immediately afterwards before eating eggs, turkey bacon, and protein pancakes 1h and a half later. Now time to enjoy this 1 hr work shift before heading home and awaiting this snow storm for the weekend. Will be doing treadmill tomorrow morning.

[NaturalPursuit]

Hoping we don't have that snowstorm haha! Love me some HYDE!

[Jdot5]

Hoping we don't have that snowstorm haha! Love me some HYDE!

We been getting nailed here all day. Luckily my job let us out early enough to where I got home before it started sticking. Right after I got out the card is where it turned up

[Jdot5]

1/24:
Shoveled snow for 4 hours!!!!!!!!!!!!!!! was able to clear out my driveway as well as a path infront of my house to get to the other path cleared by neighbors. I was tired and my core was worked. Guzzled 20oz of water mixed with ErgoAminos. Punished some sesame chicken and rice for recovery.

[Jdot5]

Woke up this morning (645am) and after getting my head straight, did 20 mins of cardio on the elliptical. Broke a mild sweat while sipping ErgoAminos. After I fnished (715am), I checked and seen I didnt have to be at work until 12pm. The wife advised hitting the gym early so I didnt get stuck in ice later so I took a scoop of whey with a cup of oats then 20 mins later, it was off to the gym. Drank some Mr Hyde on the way. Got to the gym with some leftover ErgoAminos from cardio and warmed up. Afterwards, it was off to the weights for chest, shoulders, and triceps. First up was BB bench press. First set was 230 for 8 reps. Second and third set was 230 for 6 reps. Last set was 235 for 5 reps. Next was incline BB bench press. I did 3x7,6,5 (180,180,185). Dips soon followed for 4x8,8,7,6 (25,30,30,35). Seated db military press was next for 4x8,7,5,6 (65,70,70,70). standing side Lat raises was next for 3x8 (20,25,25). Db front raises soon followed for 3x8,8,6 (35,35,40). I then did peck deck for 3x8,6,6 (175,180,180). Close grip bench was next for 3x8,6,6 (175). Next was lying cable skull crushers 4x8,6,7,6 (90,90,90,95). Last was rope pushdowns for 5x8,7,6,6,6 (60). Afterwards I stretched then down a scoop of protein, creatine and 12oz of orange juice before going home and having to shovel some more snow. Jumped in the shower minutes to 11 and then got to work by 12pm. Now time to get this overtime money!!!!!!!!!

[Jdot5]

did 20mins on the treadmill this morning. got up to a good speed while breaking a killer sweat n drinking ErgoAminos. Tonight I have back/biceps/abs. Im stoked with my new schedule that I will be getting off at 5p instead of 6p so that gives me more time to get my workouts done (and possibly play hoops on shorter workouts)

[Jdot5]

1/26:
Took a sample pack of Dragon Override and then it was off to the gym. Warmed up before heading to the weights. ErgoAminos was already mixed. Today was back, biceps, and abs day. First up was reverse grip BB rows which i did for 4x8,8,7,6 (205,205,210,210). Next was Wide grip pulldowns with a straight bar for 4x8,8,6,6 (130,135,140,140). Next was T-Bar rows for 4x8,8,6,6 (200,200,205,205). Upright rows immediately followed for 3x8 (70,80,80). Reverse pec deck was next for 3x8,7,6 (140,150,150). Cable rows soon followed for 3x8,7,6 (100,105,105). Bb shrugs was next for 3x8,7,6 (250,255,260). Now was time for biceps. First up was BB curls for 4x8,6,6,5 (100,105,105,110). Next was db hammer curls for 4x8,7,6,6 (45,45,50,50). Last was hammerstrength preacher curls for 4x6,6,7,6 (80,80,70,70). Now was time for core work. First was russian twist for 3x15 (35). Next was lying leg raises for 3x15. Last was cable crunches 3x15 (52.5,52.5,57.5). Afterwards i stretched before heading home n downing protein and creatine with a cup of rice.

1/27:
Off day today, no cardio no weights, reffing dodgeball tonight. Body feels pretty good though. Elliptical tomorrow morning

[Jdot5]

quick 20 on the elliptical this morning. Broke a mild sweat while sipping on ErgoAminos. Now time to get ready for tonights workout....LEG DAY!!! Gonna switch things a bit and start with deadlift so I can pull more weight and then do squats (well some variation of squat).

[Jdot5]

1/28:
Took a sample pack of Human Evolution Dragon Override and it was off to the gym. I warmed up, went to my car to grab my bottle with ErgoAminos mixed in, before heading to put in work. Today was leg day so i had to bring it. First up was deadlifts. After 3 warmup sets, it was time to work. First set was 365 for 8 reps. Second set was 370 for 7 reps. THird set was 375 for 6 reps. Last set was 375 for 5 reps. Next was Front squats. The knee was feeling much better for this so i gave it a go. First set was 145 for 8 reps. Second set was 150 for 7 reps. Third set was 155 for 6 reps. Last set was 160 for 6 reps. Next was leg press. I had to drop the weight a bit since my knee wasnt agreeing with it. I did 3x6 (500). Next was leg extensions but i changed things up this week, I did them one leg at a time. I did 4x8,8,8,6 (50-for right leg all 4 sets, 50,50,60,60-for left leg). Next was standing calves for 3x8,8,7 (210,210,225). I then did lying leg curls this week for 4x8,8,7,6 (115,115,120,120). Seated calf raises were last for 3x8,7,6 (160,165,165). I stretched before heading home and downing some protein and creatine with 12oz of orange juice.

1/29:
No cardio this morning but i did do an ab circuit: 3x30 of crunches, lying leg raises, oblique crunch and bicycles. Tonight i have round 2 of shoulders (gotta get these boulder shoulders) before tomorrow's POWER day

[Jdot5]

1/29:
Took a scoop of Superpump and it was off the to gym. ErgoAmino was mixed in my new myprotein water jug. Warmed up before heading to the weights. Today was boulder shoulders. First up was seated BB military press. First set was 120 for 10 reps. Second set was 125 for 9 reps. Third set was 125 for 8 reps. Last set was 130 for 7 reps. Next was standing Arnold press. I did 4x10,10, 8,7 (50,50,55,55). Next was BB front raises for 4x10,10,10,8 (50,50,50,60). Bent over Lat raises was next for 4x10,10,8,8 (20,20,25,25). 1-arm Cable lat raises soon followed for 4x10,10,5,8 (15,15,20,19). Last was smith machine upright rows for 4x10,10,8,8 (95,105,115,115). I then stretched before heading home and downing a protein shake then eating some rotisserie chicken, mashed potatoes, green beans, and a slice of garlic bread. Quick turnaround with a full body assault tomorrow.

[Jdot5]

Took a cup of oatmeal and a scoop of whey. After 20 mins, I downed some dragon override on the way to the gym. Already had my Ergoaminos mixed and then I warmed up. The it was off to the iron. Today was full body compound day. First up was power cleans. It had been months since I've done these so I was interested to see how things would go. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set was 195 for 5 reps. Last set was 205 for 5 reps. Next was db bench press. I did 4x8,7,6,5 (90,90,95,95). Next was back squats. I had did 3 warm up sets to test out the knee and things felt good. For working sets I did 4x6,6,6,5 (215,225,225,230). I was excited to finally be able to do back squats again but have a lot of work to do to regain strength. Next was pull-ups for 2x8,6 then chin ups for 2x7,6. RDL soon followed for 4x8,7,6,6 (225,230,235,235). I then did vertical jumps for 4x10 touching the white part of the the basketball backboard (the big square not the little one). Last set (4th set) I jumped and touched the rim 10 times. Now was time for core work. First up was hanging knee raises and oblique knee raises for 3x12. Last was cable side bends 3x15 and decline crunch 3x12 (40). I then stretched before heading home and taking a shame with creatine along with a 1/3 cup of rice. Now time to relax and recover before tomorrow flag football game

[Jdot5]

1/31:
After last nights epic cheat meal at Cici's pizza, I did my weight check in this morning and progress pics. I moved it from Monday to Sunday because with my new schedule at work, I didnt have time to do it in the morning so ill be doing it on Sundays going forward. I came in at 192.4 so its time to up dem carbs. I also got some progress shots in fasted as well.






I was suppose to play flag football today but the time of the game got moved from afternoon until morning and so the time didnt work with my schedule. Looking to play next week (playoff time)

2/1:
Woke up and knocked out 20 mins on the elliptical. Sipped some ergoaminos along the way. No sweat broken but ill be fine. Got chest, shoulders, and triceps tonight.

[Jdot5]

2/1:
Took a sample pack of Pump HD and it was off to the gym. After warming up, i quickly grabbed a bench. Today was chest, shoulders, and tris day (apparently it was for everyone else at the gym too). First up was BB bench press. First set was 230 for 8 reps. Second set was 230 for 7 reps. THird set was 235 for 5 reps. I was really parched by then but luckily my wife saved the day by bringing to me the water jug I had with my ErgoAminos that I accidentally left at home. Last set was 230 for 6 reps. Next was BB incline bench press for 3x8,6,5 (180,185,185). Next was dips for 4x8,8,7,7 (30,30,35,35). Seated DB military press was next for 4x8,7,6,5 (70,70,75,75). Next was Side lat raises for 3x8,8,6 (25,30,30). DB front raises followed for 3x8,8,6 (35,35,40). Peck Deck machine was next for 3x8,6,6 (180,185,185). DB skull crushers was next for 4x8,8,8,6 (25,30,30,35). I then did overhead rope cable extensions for 4x8,8,8,6 (42.5,50,57.5,65). Last was straight bar pushdown for 4x8,8,6,6 (60,70,75,75). Afterwards I stretched before heading home to down a shake and a bag of oreo thin crisp.

2/2:
Woke up and knocked out 20 mins on the treadmill while sipping ErgoAminos. Broke a killer sweat. Now time to get ready for back, biceps, and core tonite

[Jdot5]

2/2:
Took a scoop of superpump and it was off to the gym. Once i got there, i grabbed by bag along with my jug with ergoAminos mixed in and it was time to put in work. Today was back, biceps, and abs. First up was reverse grip BB rows for 4x8,8,7,6 (205,210,210,215). Next was Lat Pulldowns for 4x8,7,7,6 (135,140,140,145). Next was T-Bar rows for 4x8,7,6,6 (200,205,205,210). Upright rows immediately follwed for 3x8,8,6 (80,80,90). Reverse pec deck was next for 3x8,6,6 (150). Then came cable rows for 3x8,8,6 (150,155,160). BB shrugs followed for 3x8,6,6 (255,260,260). Now was time for BB work. I did BB curls for 4x8,8,6,6 (100,100,105,105). Hammercurls was next for 4x8,7,6,6 (45,45,50,50). Last was machine preacher curls for 4x8,7,6,6 (75,80,80,85). I then did a core circuit for 3x15: cable side bends (32.5), hanging leg raises, and cable crunches (57.5). Afterwards I downed a protein shake and ate a bag of oreo thin crisp (the job gave them out again)

2/3:
Rest day today. Gonna give the body a day to recover (plus I have to referee dodgeball tonight). Abs tomorrow morning and Legs tomorrow night

[Jdot5]

No abs this morning but will squeeze them in tonight with my leg workout. Looking to post some solid numbers on deadlifts and front squats