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  1. #1291
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning, threw on sweats, and knocked out a 40 min treadmill walk. German volume leg day on deck tomorrow.
    -#TeamBramble #GetFitOrDie

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  2. #1292
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 307 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume leg day. First up was squats for 10x10 (235). Next was deadlifts for 10x8 (325). *All sets was with a switch grip (overhand/underhand). Next was leg extension 4x11,11,10,10 (135,135,140,140). Last was lying leg curls 4x12,10,9,7 (130,135,135,140). Afterwards, I stretched before heading home and eating banana pancake, eggs, and turkey bacon. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  3. #1293
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Typical active rest day. Woke up, threw on sweats, knocked out 40 min incline walk. Broke a goood sweat. German Volume shoulders tomorrow along with triceps, abs, and some yoga
    -#TeamBramble #GetFitOrDie

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  4. #1294
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 600 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume shoulders and triceps day. First up was seated BB military press for 10x10,10,10,10,10,10,9,8,8,7 (130). Next was seated cable military presses for 4x12,11,7,6 (110,110,120,120). Next was smith machine shrugs for 4x12,10,10,8 (245,255,255,265). Last for shoulders was rope face pulls for 4x15,13,13,10 (70,80,80,90). Now was time for triceps. First up was rope pushdowns for 4x15,12,11,8 (65,70,70,75). Next was machine dips for 4x12,12,10,10 (245,245,265,265). Last was Close grip bench was next for 4x9,8,7,7 (175,175,185,185). Last was 1-arm lat raises, front raises, 1-arm raises 4x10 (10,12.5,12.5,12.5). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and 1.25 cups of oatmeal and a banana. German volume back tomorrow
    -#TeamBramble #GetFitOrDie

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  5. #1295
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 600 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume back day. First up reverse grip BB rows for 10x10,10,10,10,10,8,8,8,7,7 (205). Next was pullups/neutral grip pullups/chinups for 12x8,8,7,6/8,7,7,6/6,6,5,5. Next was one arm hammer strength rows for 4x12,10,10,8 (320,330,330,340). Last was straight arm pulldowns for 4x15,15,12,12 (75,75,80,80). I then went home, took a shake, then did cycle for an hour. Then it was 2 McDonald's sausage burritos. Rest until Monday.
    -#TeamBramble #GetFitOrDie

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  6. #1296
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Downed some preworkout at 1145am. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was German Volume chest as well as biceps. First up incline bench press for 10x10,10,10,10,9,8,8,7,7 (175). Next was cable chest press for 4x12,10,9,6 (120,130,130,140). Next was pec deck for 4x15,13,12,10 (220,225,230,235). Last was high cable crossover for 4x15,13,12,10 (45,55,60,65). Now was time for bicep work. First was machine curls for 4x15,15,10,10 (90,90,95,95). Next was EZ bar curls (off a wall) for 4x12,10,10,8 (70,80,80,90). Last was reverse ez bar curls for 4x10,10,8,8 (70,70,80,80). Afterwards, I stretched before heading home and eating pasta, turkey, and cheese. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  7. #1297
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning and ate eggs and 1 cup of oatmeal. 1 hour later, I downed some preworkout and was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume leg day (took another day off of work so decided to do legs today). First up was squats for 10x10 (245). Next was deadlifts for 10x8 (335). *All sets was with a switch grip (overhand/underhand). Next was lying leg curls 4x12,10,10,7 (130,135,135,140). Last was leg extensions for 4x12,10,10,8 (135,140,140,145). Afterwards, I stretched before heading home and eating pasta and a drumstick. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  8. #1298
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Active rest day today which included a 40 min walk on the treadmill with sweats on. Broke a solid sweat. Another active rest day on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  9. #1299
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 615 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume shoulders and triceps day. First up was seated BB military press for 10x10,10,9,8,6,6,6,6,6,6,6 (135). Next was seated cable military presses for 4x12,10,9,6 (110,120,120,130). Next was seated DB lat raises for 4x20,13,13,10 (20,25,25,30). Next was smith machine shrugs for 4x11,10,8,8 (255,255,265,265). Last for shoulders was rope face pulls for 4x15,12,12,10 (75,85,85,95). Now was time for triceps. First up was rope pushdowns for 4x15,15,11,10 (65,65,70,70). Next was machine dips for 4x12,10,10,8 (245,265,265,285). Last was Close grip bench was next for 4x12,10,9,6 (165,175,175,185). Afterwards, I stretched before heading home and eating eggs, turkey bacon, and banana pancakes. German volume back tomorrow
    -#TeamBramble #GetFitOrDie

    Follow my Ongoing Physique Quest:
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  10. #1300
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 600 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume back day. First up reverse grip BB rows for 10x10,10,10,10,10,10,8,8,8,8 (205). Next was pullups/neutral grip pullups/chinups for 12x10,8,6,6/7,6,6,6/6,6,5,5. Next was one arm hammer strength rows for 4x12,11,10,9 (330,340,340,350). Last was straight arm pulldowns for 4x20,15,12,10 (70,75,80,85). Afterwards I went home and downed a shake then eating a cup of oatmeal and a banana. Much needed rest and food until Monday.
    -#TeamBramble #GetFitOrDie

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  11. #1301
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Downed some preworkout at 1145am. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before getting ready to put in work for chest day. Today was German Volume chest as well as biceps. First up incline bench press for 10x10,10,10,10,10,10,8,8,8 (175). Next was cable chest press for 4x12,11,8,7 (120,130,140,140). Next was pec deck for 4x15,12,11,10 (225,225,235,235). Last was high cable crossover for 4x15,12,12,10 (33,37,37,40). Now was time for bicep work. First was machine curls for 4x15,12,12,10 (85,90,90,95). Next was EZ bar curls for 4x10,10,8,8 (90,90,100,100). Last was reverse reverse cable curls for 4x12,10,10,8 (52.5,57.5,57.5,62.5). Afterwards, I stretched before heading home and eating fried chicken and Mac n cheese. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  12. #1302
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning, threw on sweats, and hit a brisk walk on the treadmill for 40 mins. Broke a solid sweat. German volume legs tomorrow
    -#TeamBramble #GetFitOrDie

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  13. #1303
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up at 245 and ate a banana. 20 mins later, I downed preworkout, got dressed, and was off to the gym. Upon arriving, I warmed up before heading to him german volume leg day. First was squats for 10x10,10,10,10,10,8,8,7,7,7 (255). Last was deadlifts for 10x8 (345). The leg extension n leg curl machine was occupied so at that point with no time to wait, I stretched and foam rolled before heading home and eating eggs, pancakes, n turkey bacon. Active rest day tomorrow
    -#TeamBramble #GetFitOrDie

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  14. #1304
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 600 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark German volume shoulders and triceps day. First up was seated BB military press for 10x10,10,10,10,10,8,8,8,8,8(135). Next was seated cable military presses for 4x12,10,10,5 (110,120,120,130). Next was seated DB lat raises for 4x20,15,15,10 (20,25,25,30). Next was smith machine shrugs for 4x12,10,10,6 (255,265,265,275). Last for shoulders was rope face pulls for 4x15,12,12,10 (80,90,90,100). Now was time for triceps. First up was rope pushdowns for 4x15,12,12,9 (65,70,70,75). Next was machine dips for 4x12,10,10,7 (245,265,265,285). Last was leaning 1-arm cable extension 4x12,10,9,6 (27.5,32.5,32.5,37.5). Afterwards, I stretched before heading home and eating eggs, a cup of oatmeal, and a banana. German volume back tomorrow
    -#TeamBramble #GetFitOrDie

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  15. #1305
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    After 4 days off it was time to get back into the swing of things. Woke up at 325 and downed some preworkout. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark push day (chest, shoulders, triceps). First up was incline bench for 3x5 (175,185,185). Next was chest press for 3x12,11,10 (130,140,140). Last for chest was pec deck for 3x15,12,12 (225,235,235). Now was time for shoulders. First was seated BB military press for 3x5 (135,145,145). Next was cable lat raises for 3x15,15,12 (12.5/17.5,12.5/17.5,17.5/22.5).*I did the lower weight with my left arm. Last for shoulders were facepulls for 3x15,12,10 (80,90,100). Now was time for triceps. First was rope pushdown for 3x15,12,10 (65,70,75). Next was machine dips for 3x12,10,5 (245,265,285). Last was incline close grip bench for 3x10,8,8 (155,165,165). Afterwards was some ab work. First was hanging knee raises for 4x20. Last was cable side bends for 4x15,15,12,12 (50,50,55,55). I then stretched and foam rolled before heading home and eating 1 cups of oatmeal with a banana and 4 eggs. Pull day (back and biceps) on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  16. #1306
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Woke up this morning at 420 and downed some preworkout. Shortly after, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark pull day. First up was pullups for 4x12,10,8,7. Next was reverse grip barbell rows for 3x5 (215). Neutral grip hammer strength rows were next for 3x12,10,10 (160,170,180). Hammer strength rows were next (palms facing down instead of each other) for 3x12,10,8 (270,290,310). Last was reverse grip pulldowns 4x12,10,8,8 (180,185,190,190). Now was time for biceps. First was machine preacher curls for 3x15,13,10 (85,90,95). Next was standing EZ bar curls for 3x12,9,6 (90,100,110). Last was reverse ez bar curls for 3x12,10,8 (60,70,80). Afterwards, I stretched before heading home and eating 1 cup of oatmeal, 4 eggs, and a banana. Leg day along with cycle class on deck for tomorrow
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  17. #1307
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    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 6 and downed some preworkout. 15 mins later, I was out the door to head to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3x5 255) of pause squats (3 second holds at the bottom). Next was deadlifts for 3x5 (355) with 3 second holds at the top. Next was lying leg curls for 3x12,10,8 (130,135,140). Last was leg extensions for 3x12,11,9 (135,140,145). Afterwards, I foam rolled before heading home downing a protein shake. Then it was an hour of cycle class. I then ate breakfast of 3 cinnamon rolls, 4 eggs, and a slice of turkey bacon. Now time to watch college football, GO CLEMSON, BEAT NOTRE DAME!
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  18. #1308
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    Join Date: Feb 2008
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    Woke up this morning at 327am and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and horizontal back day. First up was 4x12,10,7,6 of bodyweight pull-ups to get the body warmed up. Next was BB incline press for 4x10,8,6,5 (185,195,205,215). DB Bench press was next for 4x10,10,8,6 (85,85,90,95). Next was incline HS bench press for 4x12,11,10,10 (185,185,190,190). Last for chest was weighted dips for 4x10,10,7,7 (25,25,30,30). Now was time for the back portion of the workout. First was reverse grip barbell rows for 4x8,6,6,5 (205,215,215,225). Next was 1-arm hammer strength rows for 4x12,9,9,6 (350,360,360,370). Next was high rows 4x15,13,12,11 (85,90,90,95). Last was low rows 4x15 (90,95,100,105) *I did standing instead of seated. Afterwards, I stretched and foam rolled before I went home and ate 1 cup of oats, a banana with 4 eggs. Leg day on deck tomorrow to spark the new year.
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  19. #1309
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    Join Date: Feb 2008
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    Woke up this morning at 6 and downed some preworkout. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was power cleans for 4x5 (195,205,205,215). Next was squats for 4x6 (275). A superset of leg extensions 4x12,10,10,8 (140,145,145,150) and lying leg curls 4x12,10,10,8 (135,140,140,145). Last was glute ham raise and tr-x squats for 4x15. Afterwards, I went home and ate pancakes, eggs, and turkey bacon. I then played soccer for 2 hours. Vertical shoulders (presses) and horizontal chest (flys) on deck for tomorrow
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  20. #1310
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
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    Woke up this morning at 350 and downed a scoop of C4 Ultimate. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before hitting vertical shoulders (all shoulder movements that are vertical) along with light chest n back. First up was neutral grip pull-ups for 4x12,10,7,6. Next was seated BB military press for 4x6 (155). Next was Arnold presses for 4x12,12,10,10 (50,50,55,55). Hammer strength military press followed for 4x12,12,10,8 (145,145,160,170). Next was 1-arm cable military press followed for 4x12,12,11,10 (70,80,90,100). Next was smith machine shrugs for 4x12,10,10,8 (255,265,265,275). Last for shoulders was reverse pec deck 4x15,15,12,12 (165,165,175,175). I then finished the workout with a tri-set for chest: low cable crossover 3x15,15,12 (27,27,30), mid cable crossover 3x15,15,12 (27,27,30), and high cable crossover 3x15,15,12 (27,27,30). Afterwards, I stretched before heading home and eating eggs, and 1 cup of oats and a banana. Deadlifts and arms on deck for tomorrow.
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  21. #1311
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
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    Woke up this morning and downed 1 scoop of C4 Ultimate. Shortly after, I left for the gym. Upon arriving, I warmed up before starting deadlifts, chinups and arms day. First up was deadlifts for 4x6 (325). Chin-ups were next for 4x10,9,7,6. Now was time for arm work. First was Machine curls for 4x15,15,12,11 (90,90,95,95). Next was a superset of rope pushdowns 3x12,10,10 (70,75,75) and DB curls 3x12,12,10 (40). Next superset was 1-arm extension 3x12,12,8 (27.5,32.5,37.5) and DB hammercurls 3x12,12,10 (30,35,40). Another superset followed of wide grip and close grip cable curls 3x8/8 (67.5) and leaning 1-arm overhead extension 3x12,12,8 (27.5,32.5,37.5). Next superset was reverse cable curls 3x12,10,8 (52.5,57.5,62.5) and machine dips 3x12,12,8 (245,265,285). Last was close grip incline bench for 4x10,10,8,8 (155,155,165,165). Afterwards, I stretched before heading home and eating eggs, 1 cup of oats and a banana. Vertical back and horizontal shoulders on deck for tomorrow
    Last edited by Jdot5; 01-04-2019 at 06:28 AM.
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  22. #1312
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    Woke up this morning at 7 and downed some Scivation Quake. 15 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical back (pulldowns) and horizontal shoulders (raises). First up was facepulls for 4x20,20,15,15 (42.5,42.5,47.5,47.5). First superset was neutral grip pulldowns 4x15,12,12,10 (180,185,185,190) and incline rear delt fly 4x15,15,15,10 (20,20,20,25). Next superset was reverse grip hammer strength pulldowns 4x15,12,12,11 (150,160,160,170) and DB front raises 4x15,15,12,12 (20,20,25,25). Next superset was wide grip pulldown 4x12,10,10,8 (160,165,165,170) and seated side DB lat raises 4x15,13,12,10 (20,20,20,25). Another supset of 1-arm cable lat raises 4x15,15,12,12 (12.5,12.5,17.5,17.5) and straight arm pulldowns 4x15,15,12,10 (70,70,75,80). Last was 1-arm cable pulldowns 4x15,15,12,10 (40,45,50,55) and lying cable upright rows 4x12,12,10,10 (62.5,62.5,67.5,67.5). Afterwards, I stretched before heading home and eating eggs, 3 croissants, turkey bacon, and 2 pieces of toast. Rest and food until Monday.
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  23. #1313
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    Join Date: Feb 2008
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    Woke up this morning at 341 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps day. I did pull-ups to help with warm up for 4x12,10,7,6. First up was BB incline bench for 4x9,7,5,4 (195,205,215,225). Next was DB bench press for 4x10,8,8,6 (85,90,90,95). Decline BB bench was next for 4x10,9,8,7 (185,185,195,195). Last for chest was pec fly on the cable press for 4x15,15,12,10 (60,60,70,80). Now was time for bicep work. First was machine curls for 4x15,12,12,10 (90,95,95,100). Next was EZ bar curls for 3x12,10,7 (90,100,110). DB hammercurls were next for 3x12,12,10 (35,35,40). Wide grip and close grip cable curls were next for 3x8 (100,110,120). Last was reverse grip cable curls for 3x12,11,9 (52.5,57.5,62.5). Afterwards, I stretched and headed home and ate a banana and 5 cinnamon sticks. Active rest day tomorrow.. GO CLEMSON, BEAT BAMA!
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  24. #1314
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    Woke up this morning at 327 and downed some Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark leg and trap day. First up was squats for 4x6 (285). Next was deadlifts for 4x6 (335). A superset of lying leg curls 4x12,11,9,8 (135,140,145,145) and leg extensions 4x12,12,9,8 (140,145,150,150). Another superset followed of glute ham raises and TR-X squats for 4x15. I then did smith machine shrugs for 4x10,10,8,8 (265,265,275,275) to complete todays session. I stretched and foam rolled before heading home and eating a banana pancakes, eggs, and turkey bacon. Shoulders and triceps on deck for tomorrow
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  25. #1315
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    Woke up this morning and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps. First up was neutral grip pull-ups for 4x12,10,7,6 before the iron work began. I sparked it by doing some rogue log bar press for 4x6 (135*). Im not sure how much the bar weighs because I didnt know which bar it was (one weights 71lbs and one weights 51lbs). Next was hammer strength military press for 4x12,10,8,6 (150,160,170,180). Next was 1-arm cable military press for 4x12,10,10,9 (90,100,100,110). I then did DB lat raises 4x15,15,12,12 (20,20,25,25) and DB front raises 4x15,15,12,12 (20,20,25,25). Last for shoulders were facepulls for 7x15,15,15,15,12,12,10 (70,70,75,75,75,75,80). Now was time for tricep work. First was rope pushdowns for 3x12,10,8 (70,75,80). Next was 1-arm extensions for 3x12,10,10 (27.5,32.5,32.5). Next was a superset of 1-arm leaning extensions 3x12,12,8 (27.5,32.5,37.5) and dip machines 3x12,10,8 (265,265,285). Last was incline close grip bench for 4x11,10,8,8 (155,155,165,165). Afterwards, I stretched before heading home and eating 4 eggs, 1 cup of oatmeal, and 1 banana. Full blown back on deck for tomorrow.
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  26. #1316
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    1/12:
    Woke up this morning at 545 and downed some preworkout. 15 mins later, I was out the door. Upon arriving, I warmed up before heading to spark full back day. First was chin ups 2x10,9 and close grip pull ups 2x5,6. Next was reverse grip barbell rows for 4x8,6,6,5 (215,225,225,235). Wide mag grip pulldowns were next for 4x15,12,12,10 (160,165,165,170). T-Bar rows were next for 4x10,10,8,7 (170,175,180,185). Hammer strength Reverse grip pulldowns were next for 4x15,12,11,10 (160,170,180,190). Hammer strength 1 arm rows were next for 4x12,11,10,8 (340,350,350,360). Last was straight arm pull downs for 4x15,12,12,10 (70,75,75,80). Afterwards, I came home and ate pancakes, eggs, and turkey bacon. Rest until Monday
    -#TeamBramble #GetFitOrDie

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  27. #1317
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    Woke up this morning at 6 and downed a scoop of Scivation Quake. 15mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and triceps day. I did wide grip pullups 4x12,9,7,6 to spark the workout. First up was barbell incline press for 4x8,6,4,4 (205,215,225,235). Next was flat DB bench for 4x10,10,8,6 (90,90,95,95). 1-arm cable chest press was next for 4x12,10,10,9 (100,110,110,120). A tri-set was next: low cable crossover, mid cable crossover, and high cable crossover for 3x15,12,10 (27,30,33). Last for chest was dips (with 2 chains) for 4x10,10,8,8. Now was time for triceps. First was rope pushdowns for 4x12,12,10,8 (70,70,75,80). Next was 1-arm extensions for 3x12,12,10 (50,50,55). Next was leaning 1-arm extensions for 3x12,12,10 (50,55,60). Last was a superset of close grip bench press 3x12,8,7 (165,175,185) and bench dips 3x12. Afterwards, I downed a protein shake n 2.5 hours laters, I had 8 ihop pancakes, eggs, and bacon. Horizontal back day tomorrow
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  28. #1318
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    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Woke up this morning at 341 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back and biceps day. First up was chin ups for 4x10,9,7,6. Next was reverse grip barbell rows for 4x8,8,6,4 (225,225,235,245). Next was T-Bar rows for 4x10,8,8,7 (170,180,180,190). 1-arm hammer strength rows were next for 4x12,12,10,10 (350,350,360,360). Last for back was high rows 4x15,12,12,10 (90,95,95,100) and low rows 4x15,12,12,10 (100,105,105,110). Now was time for biceps. First was machine curls for 4x15,15,12,10 (90,90,95,100). Next was EZ bar curls for 3x12,9,6 (90,100,110). Wide grip and close grip cable curls were next for 3x8/8 (62.5,62.5,67.5). Reverse grip cable curls were next for 3x11,11,9 (57.5,57.5,62.5). Last was DB hammercurls for 3x12,12,10 (35,40,45). Afterwards, I went home and ate eggs, turkey bacon, n spinach in 3 fajita wraps. Vertical shoulders (presses) on deck for tomorrow.
    -#TeamBramble #GetFitOrDie

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  29. #1319
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up this morning at 330 and downed a scoop of Dymatize Pre. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark vertical shoulders (presses) day. First up was neutral grip pullups for 4x12,10,7,7. Next was rogue log press for 4x6 (145). Next was Arnold presses for 4x12,12,8,8 (55,55,60,60). Hammer strength military press was next for 4x11,10,7,7 (160,170,180,180). 1-arm cable military press followed for 4x15,13,13,11 (80,90,90,100). Lying upright rows were next for 4x12,15,12,12 (47.5,47.5,52.5,52.5). DB shrugs were next for 4x12,12,10,10 (90,90,100,100). Last was reverse pec deck for 4x15,15,12,10 (165,165,175,180). I then went home and ate 1 cup of oats, a banana, and 4 eggs. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  30. #1320
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,782
    Rep Power: 43505
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
    Jdot5 is offline
    Woke up at 515, threw on some sweats, and did 40 mins on the treadmill. Broke a good sweat. Leg day on deck for tomorrow
    -#TeamBramble #GetFitOrDie

    Follow my Ongoing Physique Quest:
    http://forum.bodybuilding.com/showthread.php?t=166876461

    Instagram: The_Machine_JB (ill follow back)
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