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  1. #1021
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 around 715 this morning and downed 3/4 scoop of mass gainer. 10 mins later, I was out the door heading to the gym. On the way, I downed a scoop of Dymatize Pre. Upon arriving, I warmed up (felt extra loose and ready) before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. First set was 375 for 3 quick reps. Second set was 405 for 3 reps. Third set was 425 for 3 reps. Fourth set I went up to 435 and knocked out 3 powerful reps. Fifth and final set I put on 445 and did 2 reps. Next was barbell rows for 5x10,10,7,7,9 (195,200,205,205,195). Underhand pulldowns were next for 5x12,12,10,10,8 (120,125,130,130,135). T-Bar rows were next for 4x10,9,9,8 (100,105,105,110). Wide grip pulldowns were next for 4x15,12,12,10 (65,70,75,80). Hammer strength rows were next for 4x12,12,12,10 (220,220,230,240). Last was Straight arm pulldowns for 4x20,16,12,10 (40,45,50,55). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and cinnamon rolls. Off day tomorrow with 95% of 1 rep max week on deck for next week.
    -#TeamBramble #GetFitOrDie

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  2. #1022
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 and ate breakfast (eggs, turkey bacon, and a cup of oatmeal) around 9am. 30 mins later, I was out the door heading to the gym. On the way, I downed a scoop of preworkout as well as 4 tablets of plasma jet. Upon arriving, I warmed up before heading to spark chest and bicep day. First up was bench press. I did 3 warm up sets before it was time to go live. First set was 225 for 5 quick reps. Second set I went up to 240 for 3 reps. Third set was 265 for 1 rep. Fourth set I went up to 275 and hit 1 rep. Fifth and final set, I went up to 280 and hit 2 reps. Next was hammer strength incline press for 4x8,5,6,7 (230,230,220,200). Decline bench was next for 4x10,8,6,5 (205,210,210,215). Pec deck was next for 4x15,15,12,10 (165,175,190,205). Mid cable crossovers were next for 3x12 (23). High cable crossovers were next for 3x15,12,10 (20,23,23). Last for chest was low cable crossover for 3x12,10,10 (20). Now was bicep time. First up was DB hammer curls for 4x15,12,12,10 (35,40,40,40). Next barbell curls. Each set was a drop set. I did 3x10/15, 10/12, 10/10 (60/50). Last was cable curls for 3x12,11,10 (80,90,100). Afterwards, I stretched before heading home and eating 1/3 cup of lentils, pasta, and 8oz of milk. Active rest day for tomorrow.
    -#TeamBramble #GetFitOrDie

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  3. #1023
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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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    Did 30 mins of cycle this morning with my wife teaching. Broke a real good sweat. Afterwards I did Standing DB lat raises 3x12 (30). Last was hanging knee raises 4x15 (20). Tomorrow is leg day. Time to see where my squat numbers are at.
    -#TeamBramble #GetFitOrDie

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  4. #1024
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 and ate eggs, potatoes, 2 slices of toast, turkey bacon, and spinach around 930. 30 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 3 warm up sets before it was time to go live. First up was 275 for 5 reps. Second set was 305 for 3 reps. Third set was 340 for 1 rep. Now was time to put in some extra sets. Fourth set was 345 for 1 rep (I meant to put on 350 but forgot to put the 2.5lb plates on). Fifth and final set, I attempted 355 but I got stuck n had to use my back to power it up. Goal is to hit it clean next go around. Next was front squats for 4x10,8,8,6 (160,165,165,170). Good mornings followed for 4x10,8,8,5 (175,180,180,185). Leg extensions were next for 4x12,12,10,10 (180,180,185,185). Last was lying leg curls for 4x12,12,10,10 (115,115,120,120). Afterwards, I stretched before heading home and eating chicken and pasta post workout. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  5. #1025
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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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    1/12:
    Woke up this morning and ate a chipotle wrap filled with eggs, turkey bacon, and spinach. 30 mins later, I was out the door heading to the gym. On the way, I downed some preworkout. Upon arriving, I warmed up before heading to spark shoulders and triceps day. First up was standing barbell military press. I did 3 warm up sets then it was time to go live. First up was 140 for 5 quick reps. Second set I did 155 for 3 reps. Third set I did 175 for 1 rep. Fourth set I went up to 185 and hit 1 rep for a new PR. Fifth set I went up to 190 but wasn’t able to complete the rep. Next was a superset of cable rear delt 5x15,15,15,11,10 (25,25,25,30,30) and behind back rear delt raises 5x15 (30). Hammer strength shrugs were next for 4x15,13,11,10 (180,190,200,210). Cable lat raises were next for 5x15,15,13,13,13 (15,15,20,20,20). Last for shoulders was Machine military press for 5x15,15,12,10,10 (85,85,90,90,95). Now was time for tricep. First up was 1-arm pushdowns for 5x15,12,12,10,20 (30,35,35,40,25). Last was overhead rope extensions for 5x15,13,12,10,10 (50,50,55,55,57.5). Afterwards, I stretched and foam rolled before downing a scoop of mass gainer. Back day on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  6. #1026
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 and ate a bagel, eggs, turkey bacon, and spinach at 930. 30 mins later, I was out the door heading to the gym. On the way, I downed my last full scoop of Dymatize Pre along with 4 plasmajet tablets. Upon arriving, I warmed up before heading to spark back day. I did 3 warm up sets before it was time to go live. First set was 350 for 5 quick reps. Second set was 405 for 3 reps. Third set was 450 for 1 rep. Fourth set I went up to 460 for 1 rep. Last set was 470 for 1 rep. Next was barbell rows for 5x10,10,8,7,7 (195,195,200,205,205). Next was reverse grip pulldowns for 5x12,12,10,10,8 (125,125,130,130,135). A superset followed of t-bar rows 4x10,9,9,8 (105,105,105,110) and wide grip pulldowns 4x10,10,8,8 (65,65,70,75) followed. Hammer strength pulldowns were next for 4x12,11,10,8 (220,230,240,240). Last was underhand straight arm pulldowns for 4x17,15,12,10 (45,45,50,55). Afterwards, I stretched before heading home and downing a scoop of mass gainer. Off day tomorrow.
    -#TeamBramble #GetFitOrDie

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  7. #1027
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 and ate breakfast around 10; eggs, 3/4 cup of oatmeal, and a strip of turkey bacon. 45 mins later, I downed the rest of my Dymatize Pre along with 4 tabs of plasma jet, then headed to the gym. Upon arriving, I warmed up before heading to spark chest and biceps day. This week is deload week so Sets were scaled back to 3 sets for everything. The flat bench was occupied so I started with decline bench for 3x10,7,6 (210,215,220). Next was incline bench for 3x8,6,5 (200,200,205). A flat bench finally opened up so I pounced quickly. This week the weights are at 60%, 65%, and 70%. I did 3x5 (170,180,195). High cable and low cable crossover superset was next for 3x15,15,12 (20,23,27). Last for chest was Machine pec deck for 3x15,12,10 (205,210,215). Now was bicep time. First was DB hammercurls for 3x13,12,10 (40,40,45). Cable curls was last for 3x15,15,12 (100,110,120). Now was time for ab work. I did a circuit: hanging leg raises 4x15, russian twist 4x15,12,12,12 (35), and weighted crunch 4x15 (35). Afterwards, I stretched and foam rolled before heading home before downing a protein shake with 10oz of milk and banana. Quick turnaround with leg day on deck for tomorrow.
    -#TeamBramble #GetFitOrDie

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  8. #1028
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 around 715ish and downed 3/4 scoop of mass gainer. 15 mins later, I downed some preworkout, then headed to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 2 warm up sets then it was time to go live. Since it is deload week I was working at a lower percentage than normal. I did 3x5 (215,230,250). I paused at the bottom for 5 seconds each rep to make it more challenging. Next was front squats for 3x10,10,8 (165,170,175). Good mornings were next for 3x8,8,7 (180,180,185). 1-legged Leg extensions was next for 3x15,10,10 (70,75,80). Last was 1-legged lying leg curls for 3x15,12,10 (60,65,67.5). I had some free time so I decided to do some conditioning. I did 5 rounds of 30yard sled pushes (270,270,360,360,410) and sledgehammer swings (10reps each side). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Active rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  9. #1029
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 and ate breakfast: eggs turkey bacon, and pancakes around 930. 40 mins later, I downed 4 plasma jet tabs and 200mg of caffeine before heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps day. First up was standing barbell military press. I did 3 warm up sets then it was time to go live. It was deload week so weight was lighter than normal. I did 3x5 (110,120,130). Next up was a superset of cable rear delt fly 3x15,12,11 (25,30,30) and behind back rear delt raises 3x15 (30). Smith machine shrugs followed for 3x12,10,10 (235,245,245). Lying cable upright rows followed for 3x15 (65,75,85). Standing cable lat raises followed for 3x15 (25,30,30). Last for shoulders were Machine military press for 3x15,12,10 (85,90,90). Now was tricep time. First was 1-arm pushdowns for 3x15,15,11 (30,30,35). Last was Tate press (overhead cable machine was occupied for 3x15 (20,25,30). Now was time for ab work. I did 4x12 of hanging oblique raises and hanging knee raises. Afterwards, I stretched and foam rolled before heading home and eating 1.5 cups of Cheerios, 10oz of milk, a scoop of protein, and a scoop of creatine. Cycle class scheduled for later today and the back day tomorrow
    -#TeamBramble #GetFitOrDie

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  10. #1030
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 and ate breakfast around 910: eggs, turkey bacon, spinach, a piece of wheat toast, and 8oz of orange juice. 30 mins later, I downed 4 tabs of plasma jet and 200mg of caffeine, and it was off to the gym. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. This was the last day of deload week so weight and sets were reduced. I did 3x5 (280,305,330) with a double overhand grip to make things more challenging (I usually do a mixed grip, over/under). Next was barbell rows for 3x10,8,6 (195,200,205). Reverse grip pulldowns were next for 3x15,12,10 (125,135,145). T-Bar rows were next for 3x10,10,8 (180,185,195). Wide grip pulldowns followed for 3x15,12,10 (130,140,150). Hammer strength rows were next for 3x12,10,10 (230,240,250). Last was underhand straight arm pulldowns for 3x20,17,12 (45,50,55). Afterwards, I stretched and foam rolled before eating a protein cookie and a banana. Two straight days off before starting wave 3 on Monday morning.
    -#TeamBramble #GetFitOrDie

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  11. #1031
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 600am and downed a 1/2 scoop of mass gainer. 10 mins later, i downed a scoop of PPK along with 4 tabs of plasmajet and then I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps. First up was standing barbell military press. I did 4 warm up sets before it was time before it was time to go live. First set was 140 for 5 reps. Second set was 150 for 5 reps. Third set was 160 but all I had was 4 reps (failed on the 5th rep). Next was cable rear delt 5x15,15,13,12,12 (25,25,30,30,30) and behind back rear delt raises 5x15,15,12,12,12 (30,30,40,40,40). Next was was DB shrugs for 4x15,15,12,12 (80,80,85,85). Lying cable upright rows for 4x15,15,12,10 (85,95,105,115). Cable lat raises were next for 4x15,15,15,12 (25,30,30,35). Last for shoulders was neutral grip Machine military press for 5x15,13,10,10,7 (80,80,85,85,85). Now was time for tricep work. First was 1-Arm pushdowns for 4x15,15,12,12 (30,30,35,35). Last was overhead rope extensions for 5x15,12,12,10,10 (95,100,100,105,105). I had some spare time so I did some ab work. I did 4x15 on my circuit: hanging leg raises, Russian twist (35), and weighted crunch (35). I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and 3 Hawaiian rolls. Unsure on tomorrow’s workout (contemplating doing back tomorrow and then adding an extra day for shoulders and back for Friday).
    -#TeamBramble #GetFitOrDie

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  12. #1032
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 around 330 and downed some mass gainers. 10 mins later, I downed a scoop of PPK and 4 tabs of plasmajet then it was off to the gym. Upon arriving, I warmed up before heading to spark back day. First up deadlifts. I did 3 warm up sets then it was time to go live. First set was 360 for 5 reps. Second set was 380 for 5 reps. Third and final set was 405 for 5 reps. Next was reverse grip barbell rows for 4x10,8,8,6 (205,210,210,215). Wide grip pulldown was next for 4x12,12,10,8 (145,150,160,165). T-Bar rows were next 4x10,10,8,8 (190,195,200,205). Hammer strength rows were next for 4x12,12,10,8 (230,240,250,260). Reverse grip pulldowns were next for 4x15,12,10,10 (130,135,145,150). Lsat was straight arm pulldowns for 4x20,15,15,12 (50,55,55,60). I then did some ab work: hanging knee raise and oblique for 4x15. Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, spinach, and a bagel. Active rest day for tomorrow.
    -#TeamBramble #GetFitOrDie

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  13. #1033
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
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    Woke up this morning at 530, threw on some sweats, and did 30 mins on the treadmill. Was able to break a good sweat on it. Chest and biceps day tomorrow
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  14. #1034
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    Join Date: Feb 2008
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    Woke up at 330 and downed 1/2 scoop of protein and ate a banana. 10 mins later, I downed a scoop of PPK and 4 plasmajet pills, and was off to the gym. Upon arriving, I warmed up before getting ready for chest and biceps. First up was bench press. I did 3 warm up sets before it was time to go live. First set was 225 for 5 reps. Second set was 235 for 5 reps. Last set was 250 but all I could muster was 3 reps. I was disappointed I didnt hit my target number (5) but there was still work to do. Next was incline BB bench press for 4x9,7,6,5 (200,200,205,205). Decline bench press was next for 4x8,7,5,4 (215,215,220,220). Pec Deck was next for 4x15,12,10,10 (210,215,215,220). Last for chest was a superset of high and low cable crossovers for 3x15,15,10 (23,23,27). Now was time biceps. First was DB hammercurls for 4x15,13,13,11 (35,40,40,45). Last was machine curls for 4x13,12,10,10 (75,75,80,80). I had some spare time so I did some light delt work, seated DB lat raises for 3x15,15,10 (25,25,30). Afterwards, I went home and showered before eating eggs, turkey bacon, spinach, 2 fajita wraps, and a hawaiian roll. Leg day on deck for tomorrow
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  15. #1035
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    Woke up this morning at 615 and downed a scoop of PPK and a half scoop of WaxyBolic. 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 squats. I did 3 warm up sets before it was time to go live. I did 3x5 (275,295,310). Always hard readjusting to the new percentages after the deload week but still was able knock out the sets with good form. Next was front squats for 4x10,8,7,6 (170,175,175,180). Good mornings followed for 4x10,9,7,7 (175,180,180,180). Leg extensions were next for 4x15,13,12,10 (100,110,110,120). Last was lying leg curls for 4x12,12,10,10 (110,110,115,115). Afterwards, I stretched and foam rolled before heading home and eating eggs, pancakes, and turkey bacon. Off day tomorrow before shoulders and triceps on Monday.
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  16. #1036
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    Woke up this morning at 330 and downed a scoop of PPK and a 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and tricep day. First up was standing barbell military press. I did 3 warm up sets before it was time to go live. I did 3x3 (150,160,170). I was pleased with the 170 for 3 reps since that was just a 1rep-PR 7 weeks ago. Next was cable lat raises 3x15,15,15,10,10 (25,30,30,35,35) and behind back rear delt raises 5x15,12,12,12,12 (30,40,40,40,40). DB shrugs were next for 4x15,12,12,12 (85). Lying cable upright rows followed for 4x15,15,12,10 (100,105,110,115). Leaning cable lat raises were next for 4x12,12,15,12 (30,30,25,30). Last for shoulders were seated smith machine military press for 5x15,13,12,10,10 (95,105,105,105,105). Now was time for tricep work. First was 1-arm tricep pushdown for 4x15,15,10,10 (30,30,35,35). Since the overhead tricep machine was occupied, I did DB tate presses for 4x15,15,12,12 (30,30,35,35). Now was time for ab work. First was reverse crunches on a decline bench for 4x15. Last was broomstick twist for 3x15 (95). Afterwards, I stretched before heading home and eating a chipotle wrap filled with eggs, turkey bacon, and spinach. Fasted cardio on deck for tomorrow morning.
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  17. #1037
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    Woke up, threw on sweats and knocked out 30 mins of cardio on the treadmill. Broke a good sweat. Back day on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  18. #1038
    The Machine Jdot5's Avatar
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    Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up (and my left quad ended up tightening up) before heading to spark back day. First up was deadlifts. I did 3 warm up sets then it was Grow time. I did 3x3 (380,405,430). Although my quad was tight, each rep I made sure to keep form tight. Next was reverse grip BB rows for 4x10,10,8,8 (205,205,210,210). Wide grip pulldowns were next for 4x12,12,10,10 (150,155,165,170). T-Bar rows followed for 4x12,11,9,8 (195,195,200,205). Reverse grip pulldowns were next for 4x15,13,12,10 (135,140,145,155). Hammer strength rows followed for 4x12,10,10,8 (240,250,250,260). Last was straight arm pulldowns for 4x20,15,15,10 (55,60,60,65). Afterwards, I stretched and foam rolled, before eating a bowl of cereal mixed with a scoop of NitroTech Lucky charms and 8oz of milk. Active rest day tomorrow
    -#TeamBramble #GetFitOrDie

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  19. #1039
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    Woke up this morning, threw on sweats, and did a 30min incline walk on the treadmill, Broke a solid sweat on it. #ArnoldMode starts today since it is officially one month from the Arnold.... CANT WAIT!! Chest and biceps tomorrow.
    -#TeamBramble #GetFitOrDie

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  20. #1040
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    Woke up this morning at 325 and downed a scoop of PPK and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark chest and biceps. First up was bench press. I did 3 warm up sets before it was time to go live. I did 3x3 (235,250,265). Next up was DB incline bench for 4x10,9,6,6 (85,85,90,90). Decline BB bench press was next for 4x8,6,5,6 (215,215,215,205). Pec Deck was next for 4x15,12,11,10 (215,220,220,225). High cable crossover was next for 3x15,13,12 (23,27,27). Last for chest was low cable crossover for 3x15,12,12 (23,27,27). Now was time for biceps. First was DB hammercurls for 4x15,13,10,10 (40,40,45,45). Last for biceps was ez bar curls utilizing an arm blaster for 4x15,12,12,10 (65,70,70,75). Now was some quick shoulder work for 3x15,10,15 (25,30,25). I then squeezed in some ab work with hanging oblique raises and knee raises for 3x15. Afterwards, I stretched and foam rolled, before eating a bowl of cereal mixed with a scoop of NitroTech Lucky charms and 10oz of milk. Leg day on deck tomorrow
    -#TeamBramble #GetFitOrDie

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  21. #1041
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    Woke up this morning at 645 and downed a scoop of PPK and a 1/2 scoop of waxybolic. I then headed out to the gym. Upon arriving, I warmed up before heading to spark leg day. First up was squats. I did 4 warm up sets then it was time to go live. First set was 295 for 3 reps. Second set was 315 for 3 reps. Last set was 330 for 2 reps. Front squats was next for 4x8,8,6,6 (175,175,180,180). Good mornings were next for 4x10,10,7,6 (175,180,185,185). Leg extensions followed for 4x15,16,12,10 (110,115,120,125). Last was lying leg curls for 4x15,13,12,10 (105,110,110,115). Afterwards, I stretched and foam rolled before heading home and eating protein pancakes, eggs, and turkey bacon. Much needed rest day tomorrow.
    -#TeamBramble #GetFitOrDie

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  22. #1042
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    Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulders and triceps day. First up was standing BB military press. I did 3 warm up sets then it was time to go live. This was 5/3/1 week where I hit 75%, 85%, and 95% and can go up even more if I got the juice for it. First set was 140 for 5 quick reps. Second set was 160 for 3 reps. Third set was 180 for 2 reps (did an extra one). Fourth and final set I put 190lbs on the bar and hit that for 1 rep, a new PR. Next was cable rear delts 5x15,15,12,12,11 (30,30,35,35,35) and behind back rear delt raises 5x15 (35,35,35,35,35). Smith machine shrugs 4x15,12,10,10 (225,230,230,235). Lying upright rows were next for 4x15,12,12,10 (90,100,100,110). Cable lat raises were next for 4x15,15,12,12 (25,30,35,35). Since the smith machine was occupied, I started triceps immediately. First was 1-arm pushdowns for 4x15,15,15,12 (40,50,60,65) *used another pushdown than the one I usually use. Last for triceps was over head rope extensions for 4x15,13,12,10 (95,100,105,110). A smith machine opened up so I finished up shoulders with smith machine military press for 5x15,15,11,10,10 (95,100,105,105,105). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, banana, spinach, and half a bagel. Back day on deck tomorrow which will be highlighted by deadlifts
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  23. #1043
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    Woke up this morning and drank a RTD Mr. Hyde and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark back day. First up was deadlifts. I did 3 warm up sets before it was time to go live. First set was 360 for 5 quick reps. Second set was 405 for 3 reps. Third set was 455 for 1 rep. Fourth set I did 465 for 1 rep. Fifth and final set, I put on 480 and attempted that.

    Next was reverse grip barbell rows for 4x10,8,8,8 (205,210,210,210). Wide grip pulldowns followed for 4x12,12,8,8 (155,160,170,170). T-Bar rows were next for 4x12,10,8,8 (195,200,205,205). Reverse grip pulldowns were next for 4x15,12,11,10 (140,145,150,160). Straight arm pulldowns were next for 4x20,15,12,10 (55,60,65,70). Last was cable rows since the hammer strength version was occupied for most of the morning. I did 4x12,12,12,10 (150,155,165,175). Afterwards, I stretched and foam rolled before heading home and eating eggs, turkey bacon, and pancakes. Active rest day on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  24. #1044
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    Woke up 530, threw on some sweats, and knocked out 30 min incline walk on the treadmill. Broke a good sweat. Chest and biceps on deck for tomorrow
    -#TeamBramble #GetFitOrDie

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  25. #1045
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    Woke up this morning at 330 and downed a scoop of PPK and 1/2 scoop of waxybolic. 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. First up was bench press. I did 4 warm up sets before it was time go live. First set was 225 for a quick 5 reps. Second set was 250 for 3 reps. Third set was 280 for 1 rep. Fourth set was 290 for 1 rep. Fifth and final set I initially had on 295 but at the last moment i put on 2.5lb plates on each side to get 300 on the bar. It was a struggle but a eeked out a rep. Next was hammer strength incline press for 4x10,9,7,6 (190,200,210,210). Decline bench was next for 4x10,7,6,6 (210,215,215,215). High cable crossovers were next 3x15,15,12 (40,45,50). Low cable crossovers were next for 3x15,15,12 (40,45,50). *I used a different machine this week than I did the past 4 weeks. Last for chest was pec deck for 4x15,11,11,9 (220,225,225,230). Now was time for biceps. First up was DB hammercurls for 4x15,13,13,10 (40,40,40,45). Last for biceps was cable curls for 4x15,15,12,12 (110,115,120,125). Last exercise was seated DB lat raises for 3x15 (25) for some quick delt work. Afterwards, I stretched and foam rolled before heading home and eating 1/2 bagel, turkey bacon, eggs, and 8oz of orange juice. Leg day on deck tomorrow. Looking for a better performance than last week on squats
    -#TeamBramble #GetFitOrDie

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  26. #1046
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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 a scoop of PPK and 1/2 scoop of WaxyBolic. 10 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 squats. I did 3 warm up sets before it was time to go live. First set was 275 for 5 reps. Second set was 315 for 3 reps. Third set was 350 for 1 rep. Fourth set was 360 for 1 rep. Fifth set I attempted 365 but came up just short. Next was front squats for 4x8,8,7,6 (175,175,180,180). Good mornings were next for 4x10,8,6,6 (180,180,185,185). Leg extensions followed for 4x15,12,11,10 (115,120,120,125). Last was lying leg curls for 4x15,12,12,10 (110,115,115,120). I then dashed home, downed a shake and ate a banana, then took a cycle class my wife was teaching for an hour. After that I foam rolled before heading home and eating a protein pancake with bacon. Much needed rest day tomorrow
    -#TeamBramble #GetFitOrDie

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  27. #1047
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 330 and downed 2 scoops of 6-stars preworkout and 1/2 scoop of waxybolic. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark shoulder and triceps. This week started deload week so percentages for main lifts drops to 60%,65%, and 70% and sets dropped to 3 sets for everything. First up was standing barbell military press. I did 3 arm up sets before it was time to go live. I did 3x5 (110,120,130). Next up was a superset of cable rear delt raises 3x15,12,12 (30,35,35) and behind back rear delt raises 3x15,12,12 (35,40,40). DB shrugs were next for 3x15,15,12 (80,85,85). Lying upright rows were next for 3x15,15,12 (95,100,110). Cable lat raises were next for 3x15,12,12 (25,30,30). Last for shoulders was seated smith machine military press 3x15,12,10 (105). Now was time for tricep work. First was 1-arm pushdown for 3x15,12,10 (60,65,70). Last for triceps was overhead tricep extensions 3x15,12,10 (90,95,100). Now was time for ab work. First was lying windshield wipers for 4x15,10,10,10 (50). Last was a superset of cable woodchops 4x15 (30,40,50,55) and cable crunches 4x15 (80,90,100,105). Afterwards, I stretched and foam rolled before heading home and eating eggs, potatoes, and spinach. Active rest day for tomorrow
    -#TeamBramble #GetFitOrDie

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  28. #1048
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 some sweats and initially knocked out 15 mins of treadmill. Apparently my son wanted in on the action because he didnt want to go back to sleep so the remaining 10 mins, I did on the treadmill holding him while he watched his ABC video. Only got 25 mins today instead of 30 mins but I think holding a 20lbs 1 year old makes up for the remaining 5 mins. Back day tomorrow
    -#TeamBramble #GetFitOrDie

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  29. #1049
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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 325, turned off the alarm that would have went off at 330 and fell back asleep. After dreaming about being at the Arnold, I woke up again at 350, downed some preworkout and a 1/2 scoop of waxybolic, then jetted off to the gym. Upon arriving, I warmed up before heading to spark back day. First off was deadlifts. I did 2 warm up sets before starting my deload sets for todays workout. I did 3x5 (285,315,335). Next was reverse grip BB rows for 3x10,10,8 (205,210,215). Wide grip pulldowns were next for 3x12,11,8 (160,165,175). T-Bar rows were next for 3x11,8,7 (200,205,210). Reverse grip pulldowns followed 3x15,12,10 (145,150,160). Hammerstrength rows were next for 3x12,11,10 (240,250,260). Last for back was straight arm pulldowns for 3x17,12,10 (60,65,70). Now was time for some ab work. First was smith machine hip raise 4x15,15,12,10 (320,320,370,370). Next was standing cable side bends for 4x15,15,12,12 (30,35,40,40). Last was weighted crunch on the glute ham machine for 4x15 (35,45,45,45). Afterwards, I stretched and foam rolled before heading home and eating a bagel, potatoes, eggs, and turkey bacon. Much needed rest day (and sleep) for tomorrow
    -#TeamBramble #GetFitOrDie

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  30. #1050
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 31
    Posts: 7,479
    Rep Power: 40651
    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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    Full blown rest day today so I caught up on sleep. Chest and biceps tomorrow
    -#TeamBramble #GetFitOrDie

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