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  1. #1231
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,548
    Rep Power: 40652
    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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    Ate lunch, some ground beef and 1/2 cup of brown rice, at 130. At 2, I downed some pre workout then left 15 mins later. Upon arriving, I warmed up before hitting vertical back and biceps day. First was neutral grip pulls/chin up for 4x10,9,7,7. Next was neutral grip pulldowns for 4x12,10,8,8 (195,195,200,200). Reverse grip pulldowns were next for 4x12,10,9,8 (190,190,195,195). Wide grip pulldowns followed for 4x12,10,10,8 (165,170,170,175). 1-Arm pulldowns were next for 4x15,15,12,12 (47,50,57,57). DB shrugs were next for 5x15,15,11,10,9 (95,95,100,100,100). Now was time for bicep work. First was cable curls for 5x15,12,12,10,10 (110,120,120,130,135). DB hammercurls were next for 4x12,12,10,8 (40,40,45,45). Last was DB incline curl 4x12,12,6,6 (35,35,40,40). Now was incline treadmill walk for 20 mins. For the speed portion I did 4.0 (3:30) and 4.5 (16:30). For the incline portion, I did 20% (6:40), 25% (6:40), and 30% (6:40). I stretched and when I got home, I ate a protein cookie and some pasta. Off for the next 3 days since I’ll be in New York for the weekend.
    -#TeamBramble #GetFitOrDie

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  2. #1232
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,548
    Rep Power: 40652
    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 eggs and a scoop of oats. A hour later, I was out the door heading to the gym. Upon arriving, I did a 40 min cycle class. Towards the end, I downed a scoop of scivation Quake. I then headed to spark chest and horizontal back day. First up was BB incline press for 4x12,11,10,8 (165,165,175,175). DB Bench press was next for 4x6,6,4,4 (100,100,105,105). Last was DB decline bench 4x10,10,7,7 (85,85,90,90) to complete the chest portion. Now was time for the back portion of the workout. First was barbell rows for 4x10,10,8,8 (175,175,185,185). Next was chest supported T-Bar rows for 4x12,10,10,8 (90,100,100,110). Next was hammer strength low rows 4x12,10,10,8 (140,160,160,180). Last was Machine high rows 4x15,15,12,11 (50,60,80,80). Then afterwards, I went home and ate some pasta, turkey, and garlic bread. Deadlifts and arms tomorrow.
    -#TeamBramble #GetFitOrDie

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  3. #1233
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,548
    Rep Power: 40652
    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 3 and downed some preworkout. Shortly after, I left for the gym. Upon arriving, I warmed up before starting deadlifts, pullups and arms day. First up was deadlifts for 4x7,6,3,3 (325,325,335,335). Pull-ups were next for 4x6,6,5,5. Now was time for arm work. First was high pulley cable curls for 4x20,20,15,15 (30,30,33,33). Next was a superset of pushdowns 3x10,10,8 (70,75,80) and DB curls 3x10 (40,45,45). Next superset was 1-arm extension 3x10,10,7 (40,50,60) and DB hammercurls 3x10,10,8 (45,50,50). Another superset followed of wide grip and close grip cable curls 3x8/8 (110,115,120) and leaning 1-arm overhead extension 3x10 (40,50,55). Next superset was reverse cable curls 3x10,10,8 (115,125,125) and machine dips 3x10 (165,205,205). Last was close grip bench for 4x10,10,6,6 (175,175,185,185). Afterwards was treadmill sprints for 24 mins. The walking portion was 4.0 and the sprint portion was 11(4), 11.5 (4), and 12 (4). I then squeezed in ab work: chris jones hanging oblique raises 4x20,20,15,15; Kettlebell russian twist 4x15,13,13,13 (30,35,35,35) and hanging leg raises 4x15. Shoulders and light chest tomorrow.
    -#TeamBramble #GetFitOrDie

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    Instagram: The_Machine_JB (ill follow back)
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