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  1. #1471
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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 525 and downed a scoop of HailStorm. 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 for 5x5,5,5,4,3 (285,285,290,295,300). Next was deadlifts for 4x6,6,4,3 (315,315,325,325). A superset of leg press 4x12,10,10,8 (510,520,530,540) and glute ham raises 4x12,15,15,15. Last was a superset of leg extensions 4x11,9,9,8 (175,180,180,185) and lying leg curls 4x11,9,8,7 (160,165,165,170). I went home, downed a protein smoothie, then did cycle class for an hour. I then went home and ate 5 eggs and 1/3 cup of oats. Now time to recover until Monday
    -#TeamBramble #GetFitOrDie

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  2. #1472
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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 downed some vaporone. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x10,10,8,6 and machine military press 4x15,13,11,10 (100,105,110,115). Next was standing BB military press for 4x10,8,5,5 (145,155,165,165). Next was BB front raises 4x15,12,10,7 (60,70,70),80 and trap bar shrugs 4x8,7,6,6 (315,315,325,325). Next was lying upright rows 4x15,12,12,10 (135,145,145,155) and seated DB lat raises 4x15,15,10,10 (25,25,30,30). Last was rope face pulls 4x15,12,12,10 (80,85,85,90)and DB reverse fly ( on incline) for 4x15,10,10,10 (20,25,25,25). I then did ab circuit: weighted crunch 3x20 (45,45,55), chris jones obliques 3x20, and lying leg raises 3x20. Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 2/3 cups of oats. unsure of tomorrow session
    -#TeamBramble #GetFitOrDie

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  3. #1473
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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 315 and downed a scoop of Vapor 1. 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 a superset up widegrip pullups 5x10 and hanging leg raises 5x30. Next was DB pullovers for 4x12,10,10,8 (85,90,90,95). Next was reverse grip bb rows for 4x12,9,8,6 (210,220,220,230). Reverse grip pulldowns followed for 4x15,11,10,8 (190,195,195,200). Next was one arm DB rows for 4x12,12,10,7 (50,60,65,70. )Next was Neutral grip pulldowns for 4x10,10,9,8 (190,190,195,195) and machine rows for 4x11,11,9,8 (170,170,175,175). Last was a superset of low rows 4x10,10,9,8 (100,105,110,110) and high rows 4x12,11,9,8 (120,120,125,125). I then did a 30 mins incline walk on the treadmill. Went home and ate 5 eggs and 2/3 cup of oats. Arms day on deck tomorrow.
    -#TeamBramble #GetFitOrDie

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  4. #1474
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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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    7/10:
    Woke up this morning at 315 and downed a scoop of Vapor1. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x10 and hanging knee raises 4x30. Next was machine preacher curls 4x10,9,8,7 (140,140,145,145) and machine dips 4x10,10,8,8 (305,305,325,325). Next was straight bar cable curls 4x13,12,11,8 (72.5,77.5,82.5,87.5) and reverse grip push down 4x15,15,12,10 (65,70,75,80). Next was seated DB hammer curls 4x15,12,12,8 (35,40,40,45) and Tate presses 4x15,12,12,10 (30,35,35,40). Next was Incline close grip bench 4x10,10,8,8 (155,160,165,170) and ez bar curls (w/ the arm blaster) for 4x12,10,10,8 (90,100,100,110). Last was wrist curls for 4x12,9,8,6 (95,105,105,110). I then did 25 mins on the stairs. I then went home and ate 5 eggs and 2/3 cup of oats. Core n cardio tomorrow
    Last edited by Jdot5; 07-11-2019 at 10:15 AM.
    -#TeamBramble #GetFitOrDie

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  5. #1475
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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 415, downed some preworkout, and 15 mins later, I was out to the gym. I warmed up and then went to hit core and cardio work. First up was a superset of hanging leg raises 4x15,15,12,12 (15,15,20,20) and cable side bends 4x15,15,12,12 (55,55,60,60). Last superset for core was barbell rollout 4x15,15,12,12 (135,135,155,155) and hanging oblique raises 4x15. I then did 45 min incline walk on the treadmill to complete the session. Afterwards, I went home and ate 5 eggs and 2/3 cup of oats. Chest day on deck tomorrow
    -#TeamBramble #GetFitOrDie

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  6. #1476
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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 a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x12,12,10,10 (290,290,295,295) and close grip pull ups 4x10,10,8,7. Next was BB incline bench for 4x10,8,6,5,4 (200,205,210,215,220). Next was flat DB bench for 4x12,10,10,6 (80,85,85,90). Next was a triset: low cable crossovers 4x15,13,12,10 (40,50,50,55); mid cable crossover 3x15,15,12,10 (40,50,60,65); and high cable crossover 3x15,15,12,10 (40,50,60,65). Last was machine chest press 4x10,10,13,11 (180,180,160,165) and chest dips 4x12,12,10,6 (BW, 25,25,35). After was a 30 min on the stairclimber. I then went home and ate 5 eggs and 2/3 cup of oats. Leg day tomorrow
    -#TeamBramble #GetFitOrDie

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  7. #1477
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 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 525 and downed a scoop of BPI 1MR. 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 for 4x7,6,5,3 (275,285,295,305). Next was deadlifts for 4x5,5,3,3 (320,320,330,330). A superset of leg press 4x12,10,10,10 (520,530,540,550) and glute ham raises 4x15. I didn't have the energy for extensions and leg curls, so I did a 30min incline walk on the treadmill to complete today's session. I then went home and ate 5 eggs and 2/3 cup of oats. Now time to recover until Monday
    -#TeamBramble #GetFitOrDie

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  8. #1478
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 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 330and downed some hail storm n carbon prep. 10 mins later I was out the door heading to the gym. Warmed up n was time to hit delts. First up was neutral grip pull ups 4x10,8,8,6 and machine military press 4x15,13,10,10 (105,110,115,115). Next was standing BB military press for 4x10,8,7,6 (145,155,155,165). Next was BB front raises (on an incline bench) 4x12,10,10,6 (40,50,50,60),80 and trap bar shrugs 4x12,10,10,8 (295,305,305,315). Next was lying upright rows 4x12,12,10,10 (140,140,150,155) and seated DB lat raises 4x15,10,10,10 (25,30,30,30). Last was rope face pulls 4x12,12,10,10 (85,85,90,90)and DB reverse fly ( on incline) for 4x15,10,10,10 (20,25,25,25). Cardio work followed, 30 mins on the stair climber. After was breakfast which was 5 eggs and 2/3 cups of oats. Leg day on deck tomorrow since going 5 days straight
    Last edited by Jdot5; 07-15-2019 at 12:18 PM.
    -#TeamBramble #GetFitOrDie

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  9. #1479
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) 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 315 and downed a RTD mR Hyde. 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 for 4x7,7,5,4(280,280,290,300). Next was deadlifts for 4x5,5,3,4 (325,325,335,335). A superset of leg press 4x12,10,9,8 (540,550,560,570) and glute ham raises 4x15. I then did an incline walk on the treadmill since the extension n curl machines were occupied for 30 mins. After was lying leg curls 4x10,10,8,8 (155,155,160,160). Last was leg extensions 4x8,8,10,10 (180,180,175,175). After was breakfast which was 5 eggs and 2/3 cups of oats. Back day on deck tomorrow
    -#TeamBramble #GetFitOrDie

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  10. #1480
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 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 315 and downed a scoop of hailstorm and carbon prep. 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 a superset up widegrip pullups 5x10,10,7,6,5 and hanging leg raises 5x20. Next was DB pullovers for 4x11,11,8,8 (90,90,95,95). Next was reverse grip bb rows for 4x10,10,8,7 (215,215,225,230). Reverse grip hammer strength pulldowns followed for 4x13,10,8,8 (160,180,200,200). Next was one arm DB rows for 4x11,11,9,8 (65,65,70,70. )Next was Neutral grip pulldowns for 4x11,10,10,8 (190,190,195,195) and machine rows for 4x11,11,9,8 (170,170,175,175). I then did a 30 mins on the stairclimber. Went home and ate 5 eggs and 2/3 cup of oats. Chest day on deck tomorrow.
    -#TeamBramble #GetFitOrDie

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  11. #1481
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 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 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. I warmed up before heading to spark chest day. First up was pec deck 4x13,13,11,11 (290,290,295,295) and close grip pull ups 4x10,10,8,7. Next was BB incline bench for 4x9,7,5,4 (205,210,215,225). Next was flat DB bench for 4x11,10,8,7 (85,85,90,90). Next was a superset of cable pec deck 4x15,15,13,10 (60,70,80,90) and chest dips 4x10,10,8,7 (35,35,45,45). Last was a triset: machine chest press 4x15,12,12,11 (160,165,165,175), low crossovers 4x15,12,12,12 (27,30,30,30), and pushups 4x15. After was a triset for abs: chrs jones oblique raises 4x20, russian twist 4x12 (45), and lying leg raises 4x15,20,20,20. After was a 30 min incline walk on the treadmill. I then went home and ate 5 eggs and 2/3 cup of oats. Arm day tomorrow
    -#TeamBramble #GetFitOrDie

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  12. #1482
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 7,947
    Rep Power: 45297
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 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 315 and downed a scoop of Hailstorm and carbon prep. 10 mins later, I was out the door heading to the gym. Upon arriving, I warmed up before heading to spark arm day. First up was chin ups 4x10,7,7,5 and hanging knee raises 4x15,15,10,10 (17.5,17.5,25,25). Next was machine preacher curls 4x12,10,9,7 (135,140,140,145) and machine dips 4x12,12,10,10,8 (305,305,325,325). Next was straight bar cable curls 4x15,12,10,10 (72.5,77.5,82.5,87.5) and reverse grip push down 4x13,11,10,10 (70,75,80,85). Next was seated DB hammer curls 4x12,11,8,8 (40,40,45,45) and Tate presses 4x12,12,10,10 (35,35,40,40). Next was close grip bench 4x12,10,10,8 (165,175,175,185) and ez bar curls (w/ the arm blaster) for 4x10,9,8,6 (95,100,100,110). Last was wrist curls for 4x12,9,9,5 (95,105,105,115). I then did 30 mins on the stairs. I then went home and ate 5 eggs and 2/3 cup of oats. Much needed cardio tomorrow
    -#TeamBramble #GetFitOrDie

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