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J.Cash
03-02-2010, 05:24 PM
Back from a long hiatus...

Squat 2 x 5
RDL 2 x 8
Row 4 x 6
Curl 3 x 8
Calf Raises 3 x 15

Bench 2 x 5
Dumbbell Bench Press 4 x 8
Dumbbell Shoulder Press 3 x 8
Tricep ISO 3 x 10
Ab work 3 x 10

Deadlift/rack pull 2 x 5
Front Squat 2 x 10
Chin or lat pull-down 4 x 6
Curl 3 x 8
Calf Raises 3 x 15

Decline Bench 3 x 5
Low incline DB press 2 x 6
OH Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10

Main lifts will switch out every 3-4 weeks or as needed. Assistance will be taken just short of failure. Grip training thrown in if need be...

Round 2 begins...

J.Cash
03-02-2010, 05:29 PM
Squats

BAR x 10
135 x 8
145 x 5
185 x 2
205 x 1
225 x 5
235 x 5

...oh boy.

RDL

135 x 8
145 x 5
2 x 185 x 5

Front Squats

115 x 5
135 x 5
145 x 5

Time to grow.

J.Cash
03-04-2010, 05:16 PM
Flat Bench

115 x 5
115 x 6

DB Bench

4 x 45 x 5

Seated DB Press

2 x 30 x 5
30 x 9

Overhead Extension

35 x 8
35 x 7
30 x 8

Abs

I'll get there....

J.Cash
03-06-2010, 03:53 PM
Deadlift

255 x 5
255 x 8

Front Squats

2 x 135 x 10

Deadhang Chinups

x 6

Lat Pulldown

3 x 90 x 6

Hammer Curl

3 x 30 x 8

Standing DB Calf Raise

3 x 60 x 20

Texas Savage
03-06-2010, 04:15 PM
Good Luck! ill be checking in from time to time.

dballer
03-07-2010, 03:12 AM
Good Luck for 2010 bro! go hard!

J.Cash
03-09-2010, 06:21 PM
Thanks, guys.

Decline Bench

115 x 5
115 x 5
115 x 10

Low Incline DB Bench

45 x 6
50 x 6

Standing OH Press

65 x 8
2 x 65 x 6

Tri Pushdown

1 arm: 15 x 10
2 arm: 25 x 15, 30 x 10

Cable Crunches

57.5 x 10,12,12

---

First rotation done, general idea of the weight I'll be using.

PRs start rolling in Thursday - I will PR everything.

J.Cash
03-11-2010, 05:58 PM
Squat

LT: 225 x 5, 235 x 5
TT: 245 x 5, 245 x 5

RDL

LT: 185 x 5, 185 x 5
TT: 185 x 10, 185 x 10

DB Row

LT: N/A
TT: 70 x 6,6,6,6

Hammer Curl

LT: 30 x 8, 30 x 8, 30 x 8
TT: 30 x 8, 35 x 8, 35 x 11

Standing DB Calf Raise

LT: 60 x 20, 60 x 20, 60 x 20
TT: 60 x 25, 60 x 25, 60 x 25

---

Forgot my DB handle, 70 is all they had. Everything else is coming along nicely...next week 265 x 5 +

J.Cash
03-13-2010, 02:45 PM
Flat Bench

LT: 115 x 5, 115 x 6
TT: 120 x 5, 120 x 7

DB Bench

LT: 4 x 45 x 5
TT: 4 x 50 x 5

Seated DB Press

LT: 30 x 5, 30 x 5, 30 x 9
TT: 35 x 5, 40 x 5, 45 x 3

OH Extension

LT: 35 x 8, 35 x 7, 30 x 8
TT: 40 x 8, 40 x 8, 40 x 10

Cable Crunch

LT: 57.5 x 10, 12, 12
TT: 3 x 65 x 12

J.Cash
03-15-2010, 05:08 PM
Deadlift

LT: 255 x 5, 255 x 8
TT: 295 x 5, 295 x 5

Front Squats

LT: 135 x 10, 135 x 10
TT: 150 x 10, 150 x 10

Deadhang Chinups

LT: x 6
TT: x 6

Lat Pulldown

LT: 3 x 90 x 6
TT: 90 x 6, 2 x 80 x 6

Hammer Curls

LT: 3 x 30 x 8
TT: 35 x 8, 2 x 30 x 8

---

Kinda ran outta gas near the end there. But its all good, I'm satisfied with the 295 x 5... so far.

J.Cash
03-17-2010, 05:38 PM
Decline Bench

LT: 115 x 5, 115 x 5, 115 x 10
TT: 125 x 5, 125 x 5, 125 x 9

...keep guessing the wrong weight. 135 next time.

Low Incline DB Bench

LT: 45 x 6, 50 x 6
TT: 55 x 5, 55 x 3

Standing OH Press

LT: 65 x 8, 65 x 6, 65 x 6
TT: 70 x 8, 70 x 7, 65 x 6

2 Arm Tri Pushdown

LT: 25 x 15, 30 x 10
TT: 3 x 42.5 x 10

Cable Crunch

LT: 3 x 65 x 12
TT: 3 x 72.5 x 12

---

Why, oh why did I ever take that break? In it for the long haul this time...really.

J.Cash
03-21-2010, 01:16 PM
Squat

LT: 245 x 5, 245 x 5
TT: 275 x 5, 275 x 5

RDL

LT: 185 x 10, 185 x 10
TT: 205 x 10, 205 x 10

DB Row

LT: 4 x 70 x 6
TT: 100 x 6, 100 x 6, 70 x 6, 70 x8

Cable Curl

LT: N/A
TT: 35 x 8, 35 x 8, 35 x 15

Texas Savage
03-21-2010, 01:23 PM
Great Progress! ill be checking in from time to time.

Keep at it and stick with it for the long haul.


And whats your diet looking like? You trying to lean out? Mass?

J.Cash
03-22-2010, 12:02 PM
And whats your diet looking like? You trying to lean out? Mass?

Mass, definitely. I eat when I am hungry and until I am full. Appetite has been down lately but I'm sure it will pick back up. I eat mostly meat and pastas.

Vid of squats:

http://www.youtube.com/watch?v=-iedJodtGAU

J.Cash
03-27-2010, 05:22 PM
Thought taking a bit of time off would bring appetite back, not quite. Coming off a deload week.

Deadlift

LT: 295 x 5, 295 x 5
TT: 315 x 5, 275 x 4

...got told to f*ck off on the set of 275 because my deadlifting was, and I quote, "setting alarms off and shattering glass." I just shook my head.

Front Squats

LT: 150 x 10, 150 x 10
TT: 175 x 5, 175 x 5

Deadhang Chinups

LT: x 6
TT: x 9

Lat Pulldown

LT: 90 x 6, 90 x 6, 90 x 6
TT: 90 x 7, 90 x 7, 90 x 7

Hammer Curls

LT: 35 x 8, 30 x 8, 30 x 8
TT: 35 x 8, 35 x 8, 35 x 7

aaron
03-27-2010, 05:55 PM
lol shattering glass. where the hell do you train man???

J.Cash
03-27-2010, 06:09 PM
lol shattering glass. where the hell do you train man???

Government facility, ie. my mother's work. Has all I need and its free, so no complaints from me.

J.Cash
03-30-2010, 05:02 PM
Flat Bench

LT: 120 x 5, 120 x 7
TT: 125 x 5, 125 x 6

Flat DB Bench

LT: 50 x 5, 50 x 5, 50 x 5, 50 x 5,
TT: 55 x 5, 50 x 5, 50 x 5, 50 x 5,

Seated DB Press

LT: 35 x 5, 40 x 5, 45 x 3
TT: 40 x 4, 40 x 3, 35 x 6

OH Extension

LT: 40 x 8, 40 x 8, 40 x 10
TT: 40 x 8, 40 x 8, 30 x 12

Cable Crunch

LT: 3 x 72.5 x 12
TT: 3 x 72.5 x 15

---

Going to switch flat DB pressing and incline on bench days, and find a new tricep accessory.

J.Cash
04-01-2010, 05:42 PM
Box Squats - 16.5 inches

LT: N/A
TT: 255 x 5, 255 x 5

RDL

LT: 205 x 10, 205 x 10
TT: 225 x 8, 225 x 10

Cable Row

LT: N/A
TT: 120 x 6, 120 x 6, 120 x 6, 120 x 12

Cable Curl

LT: 35 x 8, 35 x 8, 35 x 15
TT: 42.5 x 8, 42.5 x 8, 42.5 x 11

J.Cash
04-03-2010, 05:20 PM
Decline Bench

LT: 125 x 5, 125 x 5, 125 x 9
TT: 135 x 5, 135 x 5, 135 x 8

Low Incline DB Bench

LT: 55 x 5, 55 x 3
TT: 55 x 4, 55 x 4

Standing OH Press

LT: 70 x 8, 70 x 7, 65 x 6
TT: 75 x 5, 75 x 5, 75 x 5 + 4 push presses

2 Arm Tri Pushdown

LT: 3 x 42.5 x 10
TT: 2 x 42.5 x 12, 50 x 12

Cable Crunch

LT: 3 x 72.5 x 15
TT: 80 x 8, 80 x 10, 80 x 9

---

Changing some rep schemes and swapping some lifts out, we'll see how it goes.

twitch
04-04-2010, 08:23 PM
Government facility, ie. my mother's work. Has all I need and its free, so no complaints from me.

So what are you going to do about the dead lifts? Just ignore and keep going untill you are bitched at next time?

J.Cash
04-04-2010, 09:48 PM
So what are you going to do about the dead lifts? Just ignore and keep going untill you are bitched at next time?

I was thinking of just bringing some towels and putting them under the plates...I doubt it will muffle the sound very much put I will give it a try. If it doesn't work then your plan sounds good.

I'm pulling tomorrow anyways and was going to shoot for an all out set of 315...going for 8+ and front squat 185 x 5 x 5.

J.Cash
04-05-2010, 12:06 PM
Deadlift

LT: 315 x 5, 295 x 5
TT: 325 x 5

Front Squats

LT: 175 x 5, 175 x 5
TT: 185 x 5, 195 x 7

Chinups

LT: BW x 9
TT: BW x 6, BW x 6

Cable Row

LT: 120 x 6, 120 x 6
TT: 140 x 6, 140 x 6

EZ Bar Curls

LT: N/A
TT: 65 x 8, 65 x 8, 55 x 10

---

405...I can smell it. Going to have a rip at 365 next deadlift session and give it everything I have, then taper it down for the 2 sets of 5 the following weeks.

I'm just hitting my groove with the front squats...so I'm thinking 225 for 3 or 4 next time around.

I'm also slowly working up to 4 x 6 for chinups, I figure it'll be a couple more weeks before I can strap some weight on. Other than that...feeling great.

Sitting at ~160 morning weight, appetite is sky high.

J.Cash
04-08-2010, 05:18 PM
Flat Bench

LT: 125 x 5, 125 x 6
TT: 135 x 5, 135 x 5

A1, baby.

Low Incline Bench

LT: N/A
TT: 105 x 8, 105 x 7, 95 x 6

DB Lateral Raise

LT: N/A
TT: 15 x 8, 15 x 8, 15 x 10

EZ Bar Skullcrushers

LT: N/A
TT: 3 x 45 x 8

Cable Crunch

LT: 80 x 9, 80 x 10, 80 x 9
TT: 80 x 11, 80 x 13, 80 x 11

It's official, I lift can now bench chick weights...yes.

J.Cash
04-12-2010, 05:47 PM
Getting to eager...too fast.

Squats

LT: 275 x 5, 275 x 5
TT: 295 x 2, 275 x 4

Maybe had a third for 295, put squatting outside of rack makes me a little uneasy.

RDL

LT: 225 x 8, 225 x 10
TT: 235 x 8, 235 x 8

DB Row

LT: 100 x 6, 100 x 6, 70 x 6
TT: 100 x 7, 100 x 7, 100 x 7

Couldn't find straps...and I'm not really feeling this lift. Going to give Yates rows a shot.

Cable Curl

LT: 42.5 x 8, 42.5 x 8, 42.5 x 11
TT: 42.5 x 9, 42.5 x 9, 42.5 x 11

J.Cash
04-14-2010, 12:08 PM
Decline Bench

LT: 135 x 5, 135 x 5, 135 x 8
TT: 140 x 5, 140 x 5, 140 x 7

CG Bench

LT: N/A
TT: 105 x 2, 105 x 2, 115 x 2, 135 x 3

...135 for 4 x 2 next time.

Standing OH Press

LT: 75 x 5, 75 x 5, 75 x 5
TT: 75 x 6, 75 x 6, 80 x 6

2 Arm Tri Pushdown

LT: 2 x 42.5 x 12, 50 x 12
TT: 2 x 50 x 13, 50 x 15

Cable Crunch

LT: 80 x 11, 80 x 13, 80 x 11
TT: 3 x 80 x 15

Beauty.

J.Cash
04-16-2010, 12:10 PM
Rather rushed through this one...finished in about 30 minutes.

Deadlift

LT: 325 x 5
TT: 335 x 4

Front Squats

LT: 185 x 5, 195 x 7
TT: 205 x 4, 225 x 2

Chinups

LT: BW x 6, BW x 6
TT: BW x 7, BW x 6

Cable Row

LT: 140 x 6, 140 x 6
TT: 140 x 7, 140 x 6

Couple sets of EZ curls...no PRs.

DOA
04-16-2010, 02:06 PM
Think about it this way, you hit prs even though you had to rush I would say that is an excellent job.

J.Cash
04-20-2010, 12:04 PM
Flat Bench

LT: 135 x 5, 135 x 5
TT: 140 x 4, 140 x 4

Low Incline Bench

LT: 105 x 8, 105 x 7, 95 x 6
TT: 105 x 8, 105 x 8, 105 x 7

DB Lateral Raise

LT: 15 x 8, 15 x 8, 15 x 10
TT: 15 x 10, 15 x 10, 15 x 11

OH DB Extension

LT: 40 x 8, 40 x 8, 40 x 10
TT: 40 x 11, 40 x 8, 40 x 12

Skipped abs for time...

J.Cash
04-22-2010, 11:40 AM
ATG Squats

LT: N/A
TT: 255 x 10, 225 x 6...such a pussy

Didn't feel much else...kinda tired. Rest of week off and will re-evalute next Monday.

J.Cash
04-26-2010, 12:15 PM
Decline Bench

LT: 140 x 5, 140 x 5, 140 x 7
TT: 145 x 5, 145 x 5, 145 x 7

CG Bench

LT: 105 x 2, 105 x 2, 115 x 2, 135 x 3
TT: 135 x 2, 135 x 2, 135 x 2, 135 x 5

Standing OH Press

LT: 75 x 6, 75 x 6, 80 x 6
TT: 80 x 6, 80 x 6, 80 x 9

2 Arm Tri Pushdown

LT: 2 x 50 x 13, 50 x 15
TT: 50 x 15, 50 x 15, 50 x 10

Cable Crunch

LT: 3 x 80 x 15
TT: 3 x 80 x 17

---

Crunches are hurting my neck more than anything...dropping weight or switching it out, will decide later.

Very happy with this session.

J.Cash
04-28-2010, 06:28 PM
Deadlift

LT: 335 x 4
TT: 345 x 4

Front Squats

LT: 205 x 4, 225 x 2
TT: 225 x 3, 225 x 2

Underhand BB Row

LT: N/A
TT: 135 x 6, 135 x 6, 135 x 6, 135 x 9

EZ Bar Curls

LT: 65 x 8, 65 x 8, 55 x 10
TT: 65 x 8, 65 x 8, 55 x 6

---

Set off the alarms again while deadlifting...acted stupid when they came to investigate. And finally! A rowing exercise I can actually feel in my back! Love this one.

Swapping out Ez curls for some other curl.

J.Cash
04-29-2010, 05:41 PM
Flat Bench

LT: 140 x 4, 140 x 4
TT: 145 x 4, 145 x 4

Low Incline Bench

LT: 105 x 8, 105 x 8, 105 x 7
TT: 110 x 8 , 110 x 8, 110 x 8

Seated BB Press

LT: N/A
TT: 95 x 4, 95 x 4, 95 x 5

OH DB Extension

LT: 40 x 11, 40 x 8, 40 x 12
TT: 45 x 8, 45 x 8

Coming along very nicely.

J.Cash
05-03-2010, 12:06 PM
Tired going in...tired going out.

Squats

LT: 255 x 10, 225 x 6
TT: 265 x 10, 225 x 1

RDL

LT: 235 x 8, 235 x 8
TT: 235 x 10, 235 x 10

...cut it short.

---

Diggin' the higher rep squatting.

J.Cash
05-05-2010, 04:18 PM
Decline Bench

LT: 145 x 5, 145 x 5, 145 x 7
TT: 150 x 5, 150 x 5, 150 x 5

CG Bench

LT: 135 x 2, 135 x 2, 135 x 2, 135 x 5
TT: 140 x 2, 140 x 2, 140 x 2, 140 x 2

Standing OH Press

LT: 80 x 6, 80 x 6, 80 x 9
TT: 85 x 6, 85 x 6, 85 x 8

2 Arm Tri Pushdown

LT: doesn't matter
TT: 42.5 x 10 x 10 x 10

Cable Crunch

LT: doesn't matter
TT: 72.5 x 10 x 10 x 10

---

Going for form > weight on the pushdowns and crunches.

J.Cash
05-06-2010, 05:41 PM
Deadlift

LT: 345 x 4
TT: 345 x 2

Front Squat

LT: 225 x 3, 225 x 2
TT: 225 x 4, 225 x 4

Underhand BB Row

LT: 135 x 6 x 6 x 6 x 9
TT: 140 x 10 x 10 x 10 x 10

Hammer Curl

TT: 30 x 10, 30 x 8

---

Happy with the front squats, love 'em.

DOA
05-06-2010, 09:55 PM
Nice deadlifts, I wish I could increase my weights a bit higher but the progression of 5/3/1 is treating me right so I don't wanna fuck with it.

J.Cash
05-10-2010, 04:22 PM
Nice deadlifts

Thank-you.

Flat Bench

LT: 145 x 4, 145 x 4
TT: 150 x 3, 135 x 6

Low Incline Bench

LT: 110 x 8 x 8 x 8
TT: 115 x 8, 115 x 7, 95 x 8

DB Lateral Raise

LT: 15 x 10, 15 x 10, 15 x 11
TT: 15 x 15, 15 x 15

OH DB Extension

LT: 45 x 8 x 8
TT: 45 x 10, 35 x 16

Cable Crunch

LT: 72.5 x 10 x 10 x 10
TT: 72.5 x 12 x 12 x 12

SkinnyEuro
05-11-2010, 09:05 PM
Crunches are hurting my neck more than anything...dropping weight or switching it out, will decide later.

I like doing leg raises because you don't feel it in your neck or back at all. Just the abs :)

J.Cash
05-12-2010, 11:58 AM
I like doing leg raises because you don't feel it in your neck or back at all. Just the abs :)

Since I've dropped the weight on crunches neck pain has disappeared, its all good.

---

No food for 14 hours leading up to this workout...but I got some done.

Squat

LT: 265 x 10, 225 x 6
TT: 275 x 9

Pussied out of 10...

Wide Grip Hammer Chins

LT: N/A
TT: BW x 5 x 5

Cable Row

LT: 140 x 7, 140 x 6
TT: 140 x 5, 100 x 10

Cable Curl

LT: 42.5 x 9 x 9 x 11
TT: 42.5 x 12, 35 x 8

Deload may soon be in order.

SkinnyEuro
05-13-2010, 12:10 AM
How come you didn't eat?

J.Cash
05-25-2010, 12:10 PM
Had prom last weekend, took week off leading up to it. Diet was bad, sleep mediocre. Workout shows it:

Decline DB Bench

LT: N/A
TT: 50 x 6, 50 x 6, 55 x 10

Standing OH Press

LT: 85 x 6 x 6 x 8
TT: 85 x 7 x 6 x 5

CG Bench

LT: 140 x 2 x 2 x 2 x 2
TT: 115 x 2, 120 x 2, 125 x 2, 130 x 2

2 Arm Tri Pushdown

LT: 42.5 x 10 x 10 x 10
TT: 42.5 x 10 x 10 x 12

Cable Crunch

LT: 72.5 x 10 x 10 x 10
TT: 72.5 x 12 x 12 x 15

J.Cash
05-27-2010, 08:24 PM
Squat

LT: 275 x 9, 225 x 6
TT: 300 x 1?, 225 x 15

GHR

3 x BW

DB RDL

3 x 50

Finished with some lat pulldowns.

---
Weak.

J.Cash
05-29-2010, 04:03 PM
Flat DB Bench

LT: N/A
TT: 55 x 8 x 7

Low Incline BB

LT: N/A (following flat db)
TT: 95 x 8, 95 x 9, 95 x 5

DB Laterals, with swing

LT: N/A
TT: 25 x 10 x 10

Single arm pushdown, pause at bottom

10 x 15

---

Okay...swapping lifts out, changing some sh*t up.

Box Squat 2 x 6
DB RDL 3 x 10
GHR 3 x 5
Underhand row 3 x 8
Curl 3 x 10

Flat DB 2 x 8
Low Inc. BB 3 x 8
Lateral Raise (with some swing) 2 x 10
Single arm pushdown 3 x 15
Decline sit up 3 x 10

Low rack pull 2 x 5
Front Squat 2 x 6
Lat pulldown (strict) 3 x 8
Curl 3 x 10

Decline DB 3 x 6
CG Bench 2 x 6
Seated OH press 3 x 5
DB Extension 3 x 10
Cable crunch 3 x 10

J.Cash
05-31-2010, 04:53 PM
Rack Pull- upper shin level

LT: N/A
TT: 315 x 6, 315 x 10

Front Squat

LT: 225 x 4, 225 x 4
TT: 205 x 6, 185 x 6

Lat Pulldown

LT: N/A
TT: 90 x 8 x 8 x 8

Curls

2 x 6

---

Decent start.

J.Cash
06-02-2010, 04:05 PM
Decline DB

LT: 50 x 6, 50 x 6, 55 x 10
TT: 55 x 6, 55 x 8, 55 x 11

CG Bench

TT: 115 x 6 x 6

Seated DB Press

TT: 35 x 5 x 5 x 7

DB OH Extension

TT: 40 x 7 x 7

Cable Crunch

LT: 72.5 x 12 x 12 x 15
TT: 72.5 x 16 x 16 x 16

J.Cash
06-05-2010, 02:36 PM
Box Squat

LT: 255 x 5, 255 x 5
TT: 265 x 5, 265 x 8

DB RDL

LT: 3 x 50
TT: 3 x 55 x 10

Underhand BB Row

LT: 4 x 140 x 10
TT: 135 x 10, 135 x 10, 115 x 10, 115 x 10

Single Arm Cable Curl

TT: 2 x 15 x 10

J.Cash
06-07-2010, 12:03 PM
Flat DB Bench

LT: 55 x 8, 55 x 7
TT: 55 x 8, 55 x 10

Low Incline Bench

LT: 95 x 8, 95 x 9, 95 x 5
TT: 95 x 8, 95 x 9, 95 x 8

Push Press

LT: N/A
TT: 85 x 8 x 8

Single arm pushdown w/ bottom pause

LT: 10 x 15
TT: 10 x 17, 10 x 17

J.Cash
06-08-2010, 04:56 PM
Rack Pull

PB: 315 x 6, 315 x 10
TT: 335 x 6, 335 x 6

Front Squat

PB: 225 x 4, 185 x 5
TT: 225 x 3, 185 x 10

Lat Pulldown

PB: 90 x 8 x 8 x 8
TT: 100 x 8 x 8 x 10

Curls

TT: 30 x 7 x 7

---

Rep scheme on FSs changed to: 1 x 3-6, 1 x 10+

J.Cash
06-11-2010, 11:54 AM
Decline DB Bench

PB: 55 x 6, 55 x 8, 55 x 11
TT: 60 x 6, 60 x 8, 60 x 9

CG Bench

PB: 115 x 6, 115 x 6
TT: 115 x 6, 115 x 6

Seated OH DB Press

PB: 35 x 5, 35 x 5, 35 x 7
TT: 40 x 6, 40 x 6, 35 x 9

OH DB Extension

PB: 40 x 7, 40 x 7
TT: 40 x 8, 40 x 8

Cable Crunch

PB: 72.5 x 16 x 16 x 16
TT: 80 x 12 x 12 x 12

---

Swapping dips in for CGB.

J.Cash
06-14-2010, 12:06 PM
Box Squat

PB: 265 x 5, 265 x 8
TT: 275 x 5, 275 x 8

DB RDL

PB: 3 x 55 x 10
TT: 3 x 60 x 10

Underhand BB Row

PB: 4 x 140 x 10
TT: 4 x 135 x 8

Single arm cable curl

PB: 2 x 15 x 10
TT: 2 x 15 x 12

---

Putting rows before my RDLs...they tax my grip too much.

J.Cash
06-16-2010, 12:06 PM
Flat DB Bench

PB: 55 x 8, 55 x 10
TT: 60 x 7, 60 x 7

Low Incline BB

PB: 95 x 8, 95 x 9, 95 x 8
TT: 100 x 8, 100 x 8, 100 x 10

Push Press

PB: 85 x 8, 85 x 8
TT: 90 x 8, 90 x 10

Single arm pushdown w/ pause

PB: 10 x 17, 10 x 17
TT: 15 x 10, 15 x 12

---

About to sit a calculus exam...lets do it.

J.Cash
06-18-2010, 12:58 PM
Past couple of nights have been a bit long - no surprise I wasn't feeling it today.

Worked up to 340 rack pull...called it there.
Couple of sets of front squats w/ 135
Lat pull
Curls
Shrugs
/end

90 average most likely out of my grasp after my last two exams...oh well.

Summer time!

J.Cash
06-21-2010, 04:27 PM
Worked up to a 190 decline bench - happy as a pig in mud.

Tri extensions x many

Done.

J.Cash
06-28-2010, 12:46 PM
Box squatted 315 on my deload - more in the tank.

Decline DB Bench

PB: 60 x 6, 60 x 8, 60 x 9
TT: 65 x 6, 65 x 7, 65 x 6

Seated DB Press

PB: 40 x 6, 40 x 6, 35 x 9
TT: 40 x 6 x 6 x 6

Dips

TT: BW x 6 x 6 x 6

Finished with some cable extensions.

---

Coming off a very rough week, poor diet and decent stress.

J.Cash
07-05-2010, 03:30 PM
Box Squat

PB: 275 x 5, 275 x 8
TT: 285 x 5, 285 x 7

Underhand BB Row

PB: 4 x 140 x 10
TT: 145 x 6 x 6 x 6 x 8

-->last 2 done with index on ring

DB RDL

PB: 3 x 60 x 10
TT: 3 x 65 x 10

Single arm cable curl

PB: 2 x 15 x 12
TT: 2 x 15 x 15

J.Cash
07-12-2010, 02:23 PM
New gym for the summer - weights feel lighter than other gym.

Squat

TT: 295 x 4, 295 x 3

DB Row

TT: 100 x 12, 100 x 12

DB RDL

TT: 2 x 65 x 12

Curl

TT: 35 x 6, 35 x 6

J.Cash
07-17-2010, 10:04 PM
Been busy with training for work.

Deadlifts - off single stepper w/ straps

TT: 335 x 8, 365 x 1, 385 x 1

Good for 385 x 3+ next time.

Leg Press

TT: 2 x 495 x 5

DB Rows and curls

exmgtoo
07-17-2010, 11:10 PM
Been busy with training for work.

Deadlifts - off single stepper w/ straps

TT: 335 x 8, 365 x 1, 385 x 1

Good for 385 x 3+ next time.

Leg Press

TT: 2 x 495 x 5

DB Rows and curls

nice pulling bubba.

J.Cash
07-22-2010, 04:31 PM
Tuesday:

Decline BB

TT: 150 x 4, 155 x 3, 160 x 2

Seated DB Press

TT: 40 x 7 x 7 x 4

Dips

BW x 10 x 10 x 10

Today:

Squats

TT: 295 x 2 x 3 x 2

Underhand BB Row

TT: 145 x 7 x 7 x 8 x 9

- last 2 WG

DB SLDL

3 x 70 x 10

Curls

TT: 35 x 7 x 7

J.Cash
07-23-2010, 09:46 AM
AM Recovery

Hill sprints - 7 minutes
Pipe Rolling
Static Stretching
DC Broomstick

Going to implement this on recovery days instead of sitting around.

J.Cash
07-24-2010, 10:20 PM
Flat DB Bench

LT: 60 x 7 x 7
TT: 60 x 8, 65 x 5

Low Incline BB

LT: 110 x 8 x 8 x 10
TT: 115 x 6 x 6 x 6

Push Press

LT: 90 x 8 x 10
TT: 85 x 10, 90 x 8

Triceps and abs

---

Changin' stuff around:

ATG Front Squats 3 x 8
DB SLDL 3 x 10-12
DB Row 2 x 10+
Curl 3 x 8+

Board Press 2 x 5
Low Incline DB 3 x 8
Lateral Raise 2 x 10+
Tricep ISO 2 x 15+
ABS 3 x w/e

Deadlift off stepper 1 x 2, 1 x 8+
Leg Press 2 x 6+
BB Row 3 x 8
Curl 3 x 8+

OH Press 2 x 6
Dips 3 x 8+
CG Bench 3 x 2
Tricep ISO 3 x 10+
ABS 3 x w/e

^With AM recovery thrown in on rest days. Time to crank it up.

J.Cash
07-27-2010, 04:30 PM
Yesterday:

Tire + cinderblock - 1 pass

Today:

Deadlifts - off stepper + straps

LT: 385 x 1, 335 x 8
TT: 365 x 3, 335 x 7

Leg Press

LT: 5 pps x 5 x 5
TT: 5 pps x 6 x 7

DB Row

LT: 100 x 12 x 12
TT: 100 x 10 x 15

J.Cash
07-28-2010, 11:04 AM
AM Recovery

Hill sprints - 7 minutes
Pipe Rolling
Static Stretching
DC Broomstick

J.Cash
07-29-2010, 09:48 PM
4.3 Inch Board Press

TT: 160 x 5 x 6

Low Incline DB

TT: 45 x 8 x 8, 50 x 8

DB Front Raise

TT: 15 x 10 x 10

Double hand cable ext.

TT: 35 x 15 x 15 x 15

Abs

...soweak

J.Cash
07-31-2010, 06:15 PM
ATG Front Squats

LT: 225 x 4, 225 x 3
TT: 215 x 2 (back twinge), 215 x 1

:shot:

DB SLDL

LT: 3 x 70 x 10
TT: 3 x 70 x 12

Chinups

TT: 3 x BW x 5

Lat Pulldown

TT: 80 x 10

Cable Curl

TT: 25 x 8 x 10 x 11

---

Off day - on to the next one.

exmgtoo
07-31-2010, 07:24 PM
whats lt and tt?

J.Cash
08-02-2010, 02:21 PM
whats lt and tt?

Last time, this time.

OH Press

TT: 95 x 6 x 10 x 6

Dips

LT: 3 x BW x 10
TT: 3 x BW x 12

Decline DB

TT: 50 x 5 x 6

Rope Extension

TT: 20 x 10 x 15 x 14

J.Cash
08-03-2010, 09:33 PM
AM

Fasted GPP: sled (tire + cinderblock) - 10 minutes

PM

Pipe rolling
Static stretching
DC broomstick

J.Cash
08-04-2010, 03:06 PM
Pull - strapped

LT: 365 x 3, 335 x 7
TT: 370 x 5, 335 x 1 (cooked)

Very happy with this, considering the 365 was from the single stepper, and 370 was from the floor. :marchmellow:

Leg Press

LT: 5 pps x 6 x 7
TT: 5 pps x 8 x 8

As pathetic as it sounds - 2 of the most intense sets of my life.

DB Row

LT: 100 x 12 x 15
TT: 100 x 20

/drenched in sweat, but content.

J.Cash
08-05-2010, 12:03 PM
AM Recovery

Weighted walk - 25 minutes (4 min. flat terrain, 10 min. up/down hill, 1 min. rest, 5 min. unweighted up/down hill, 5 min. weighted flat terrain)
Pipe roll
Static stretching
DC broomstick
Cold shower

J.Cash
08-06-2010, 08:00 PM
4.33" Board Press

LT: 160 x 5, 160 x 6
TT: 165 x 5, 165 x 6

Incline DB

LT: 45 x 8 x 8, 50 x 8
TT: 50 x 8 x 8 x 10

DB Front Raise

LT: 15 x 10 x 10
TT: 15 x 12 x 14

2 Hand Cable Ext.

LT: 35 x 15 x 15 x 15
TT: 42.5 x 12 x 12 x 12

Hanging Knee Raise

TT: BW + 10 x 10 x 10 x 10

---

I don't know if its the extra conditioning or the large amounts of green tea I'm drinking...but I feel f'kin awesome.

J.Cash
08-09-2010, 08:44 PM
Paused Front Squat - off ~9" box

TT: 190 x 5, 205 x 5, 225 x 3

DB SLDL

LT: 3 x 70 x 12
TT: 3 x 70 x 14

Did a bunch of back stuff in here...

Cable curl

LT: 25 x 8 x 10 x 11
TT: 25 x 12 x 12 x 12

J.Cash
08-11-2010, 10:36 AM
AM Recovery

Fasted walk - 32 min: 10 min. flat, 22 min. up/down hill
Static stretching
Pipe rolling

J.Cash
08-11-2010, 08:37 PM
OH Press

LT: 95 x 6 x 10 x 6
TT: 100 x 6 x 6, 95 x 6

Dips

LT: BW x 12 x 12 x 12
TT: + 10 x 9 x 9, BW x 10

Decline DB

LT: 50 x 5 x 6
TT: 50 x 5 x 5

Momentum Lateral Raises

TT: 15 x 10, 20 x 10, 25 x 8

Rope Extension

LT: 20 x 10 x 15 x 14
TT: 25 x 15 x 15 x 15

Hanging Knee Raises

LT: +10 x 10 x 10 x 10
TT: +15 x 12 x 12

Suckyshittywhatever

J.Cash
08-12-2010, 12:12 PM
AM Recovery

Fasted GPP/conditioning: 5 min. flat, 5 min. hill sprints, 5 min. hill walk, 5 min. hill sprints, 5 min. flat
Cold shower

J.Cash
08-14-2010, 04:40 PM
Yesterday:

AM Recovery

45 min. walk

Training:

Pull - strapped

TT: 370 x 3, 315 x 6

*was lying to myself last time - these were legit from the floor

Leg Press

LT: 495 x 8, 495 x 8
TT: 495 x 10, 495 x 10

*just felt useless after this*

DB Row

LT: 100 x 20, 100 x 15
TT: 100 x 12 x 12

Curls

J.Cash
08-16-2010, 01:06 PM
Fasted AM GPP

45 min. walk

J.Cash
08-17-2010, 11:58 AM
Fasted AM GPP

50 min. walk

Hour later...

Tire + Chain - 15 min. @ 1/1
Pipe Rolling
DC Broomstick
Static Stretching

J.Cash
08-18-2010, 04:33 PM
AM

Fasted GPP - 45 min. walk

PM Deload

175 x 1 decline bench
Cable rows
Rear delt work
DC broomstick
Shrugs
Grip work

J.Cash
08-19-2010, 12:38 PM
AM

Fasted GPP - 45 min. walk

PM

Tire + chain - 7 min. @ 1/1
Pipe rolling
Static Stretching
DC stick
Light leg extensions

---

Will space out the tire pulling more - lesson learnt. And I want to become more flexible - can't even touch my toes...plus a physio therapist told me I had the tightest quads he has seen all year.

J.Cash
08-23-2010, 02:49 PM
AM

Fasted GPP - 45 min. walk: 25 min up/down hill

PM

4.3" Board Press

LT: 165 x 5, 165 x 6
TT: 170 x 5, 170 x 5

Incline DB

LT: 50 x 8 x 8 x 10
TT: 50 x 10 x 10 x 10

Cable Lateral Raise

TT: 5 x 10, 10 x 6, 5 x 7

Rope Extension

LT: 25 x 15 x 15 x 15
TT: 25 x 18, 30 x 12

ABS

---

Deload really did its trick - feeling really good!!!

J.Cash
08-24-2010, 09:13 PM
AM

Fasted GPP - 45 min. walk

PM

Pipe rolling
DC broomstick
Static stretching
Light pressing/bitch pushups/front raises
Cold shower

J.Cash
08-25-2010, 06:19 PM
Front Squats - 9" box

LT: 190 x 5, 205 x 5, 225 x 3
TT: 195 x 5, 210 x 5, 230 x 4

RDL

LT: 235 x 10, 235 x 10
TT: 240 x 10, 240 x 10

Cable Row

TT: 120 x 6 x 6 x 6 x 6

Cable Curl

LT: 25 x 12 x 12 x 12
TT: 30 x 12, 30 x 12, 25 x 14

---

Full steam ahead!!!

J.Cash
08-26-2010, 09:27 PM
AM

Fasted GPP - 35 min. walk

PM

Tire + chain - 16 min. @ 1/2 (1 pass/2 min. rest)
Static stretching
Pipe rolling

J.Cash
08-28-2010, 08:26 PM
OH Press

LT: 100 x 6, 100 x 6, 95 x 6
TT: 100 x 6, 100 x 6, 100 x 6

Dips

LT: BW + 10 x 9 x 9, BW x 10
TT: BW + 10 x 10 x 10 x 12

Decline DB

LT: 50 x 5, 50 x 6
TT: 50 x 8, 50 x 8

Momentum Lateral Raises

LT: 15 x 10, 20 x 10, 25 x 8
TT: 15 x 12, 20 x 12, 30 x 5

2 Hand Cable Extension

LT: 42.5 x 12 x 12
TT: 42.5 x 18 x 18

---

Had a MASSIVE calf cramp setting up hanging leg raises...still hurts in a full stretch. Oh well.

J.Cash
09-01-2010, 08:53 PM
Monday

Fasted GPP - 40 min.
Rows - 135 x 6 x 6 x 14 x 10
Tweeked my back doing some RDL's - called it quits


---

Wednesday

Fasted GPP - 45 min: 15 min up/down hill
Couple hours later...

4.3" Board Press

LT: 170 x 5, 170 x 5
TT: 175 x 4

Flat BB

TT: 135 x 10

Incline DB

LT: 50 x 10 x 10 x 10
TT: 55 x 10, 50 x 7

Cable Lateral Raise

LT: 5 x 10, 10 x 6, 5 x 7
TT: 5 x 12, 10 x 10, 5 x 12

Rope Extension

LT: 25 x 18, 30 x 12, 25 x 12
TT: 30 x 18, 30 x 18, 25 x 14

J.Cash
09-01-2010, 09:00 PM
August

Avg. morning temp: 97.46 degrees
Avg. evening temp: 97.95 degrees

Weight - ~164 pounds
BF - ~12%
Height - 5'11
Total - 890

J.Cash
09-02-2010, 05:40 PM
AM

Fasted GPP - 45 min: 15 min. up/down hill at a high pace

PM

Static stretching
Pipe rolling
Soft tissue work
DC broomstick
Chick pushups
Light shoulder work
ABS

J.Cash
09-03-2010, 08:55 PM
AM

Fasted GPP - 45 min walk: 18 min. up/down hill @ quick pace

PM

Paused Front Squats - off 9" box

LT: 195 x 5, 210 x 5, 230 x 4
TT: 200 x 5, 215 x 5, 235 x 3

Skipped RDLs because lower back is still a little f*cked up.
Cable rows
Curls

Couple hours later did 75 min. of yoga....NEVER AGAIN!

J.Cash
09-13-2010, 11:16 PM
Well I moved into university last week, and so took the week off for frosh - diet was absolute shite the past week and I am still having a hard time adjusting to all of this...eating right is going to be a bit of a challenge but I'm sure I can pull it off. Very homesick @ the moment.

So I "eased" into lifting again - gym is absolutely packed just about 24/7

Pulls - strapped

TT: 335 x 7

Leg Press

TT: 405 x 8, 405 x 8

DB Row

TT: 100 x 22

Skipped the curls - threw up after this.

Good start! :trytofly:

PumaKrieg
09-13-2010, 11:21 PM
Sorry to hear you are homesick. I am sure you will get used to it. I myself wasn't given any time to be homesick myself with the workload these guys threw at me. :stickyman:

J.Cash
09-20-2010, 04:46 PM
Sorry to hear you are homesick. I am sure you will get used to it. I myself wasn't given any time to be homesick myself with the workload these guys threw at me. :stickyman:

Eh it was only for the first week - its all good now.

09/15

OHP

LT: 100 x 6, 100 x 6, 100 x 6
TT: 100 x 6, 100 x 6, 100 x 8

Dips

TT: BW + 10 x 14 x 8, BW x 8

09/18

Front Squats

TT: 225 x 7, 235 x 5, 245 x 3

Underhand Row

TT: 135 x 8 x 8 x 8 x 11

DB RDL

TT: 70 x 12 x 12

Hammer Curls

TT: 35 x 7 x 7

J.Cash
09-20-2010, 11:12 PM
09/20

Decline BB

LT: 150 x 4, 155 x 3, 160 x 2
TT: 145 x 4, 145 x 4, 155 x 8, 165 x 4

*And to think I was gonna go 3 x 145 x 4...I need to just man up and stop bein' a pussy about my bench

Flat DB

TT: 50 x 8 x 6 x 5

Standing DB Press

TT: 35 x 6, 35 x 4

Rope Extension

TT: 50 x 12 x 12

Cable Crunch

TT: 130 x 12, 150 x 12, 160 x 8

J.Cash
09-22-2010, 11:57 PM
09/22

Pulls - strapped

LT: 335 x 7
TT: 345 x 7, 365 x 3

Leg Press

LT: 405 x 8, 405 x 8
TT: 405 x 10, 405 x 10

DB Row

TT: 100 x 10 x 10

Close grip inverted lat pull

TT: 85 x 10 x 10

Curls

TT: 25 x 6 x 6

---

Solid sesh.

J.Cash
09-23-2010, 09:40 PM
09/23

Conditioning

speed/incline

10 min. @ 3.5/3.5, 6 min. @ 3.8/4.0, 10 min. @ 3.5/3.5

J.Cash
09-24-2010, 08:21 PM
09/24

AM

Fasted GPP - 30 min. brisk walk

Found 1kg of chicken for 9 bucks @ local grocery store - sweeeeet.
Also picked up some tuna, olive oil, granola bars, omega 3-6-9s, PB, green tea, fibre cereal and some sliced ham.

PM

OHP

LT: 100 x 6, 100 x 6, 100 x 8
TT: 105 x 5, 105 x 5, 105 x 5

Dips

LT: +10 x 14, +10 x 8, BW x 8
TT: +25 x 6, +25 x 6, +25 x 12

Decline Machine Press

TT: 180 x 6, 190 x 6, 180 x 6

Momentum LRs

LT: 20 x 14, 25 x 10
TT: 20 x 15, 25 x 12

TRI ISO

DONE!

J.Cash
09-26-2010, 05:41 PM
09/26

Front Squats

LT: 225 x 7, 235 x 5, 245 x 3
TT: 230 x 7, 240 x 5, 250 x 3

Underhand Row

LT: 135 x 8 x 8 x 8 x 11
TT: 140 x 8 x 8 x 8 x 11

DB RDL

LT: 70 x 12, 70 x 12
TT: 70 x 14, 70 x 14

Hammer Curlz

LT: 35 x 7, 35 x 7
TT: 35 x 8, 30 x 10

Come onnnnn freshman 10!!!

J.Cash
09-29-2010, 09:59 PM
Fuck being 160 or w/e the hell I weigh these days...lets pack on some pounds and just shovel food down the hatch. Eat, eat, eat. Stronger, bigger, better - time to turn it up.

With that said - gym was crowded to the hilt - shitty workout.

Flat DB Bench

TT: 65 x 5 x 5 x 5

Wide Grip Decline Machine Press

TT: 180 x 8 x 8, 160 x 8, 90 x 12

DB Presses

/out

J.Cash
10-01-2010, 08:20 PM
I just approach squat/DL days with a different mindset than benching...reallllly have to change that.

Pulls

LT: 345 x 7, 365 x 3
TT: 350 x 7, 370 x 3

Leg Press

LT: 405 x 10, 405 x 10
TT: 455 x 8, 455 x 7

DB Row

LT: 100 x 10, 100 x 10
TT: 100 x 11, 100 x 11

Close grip inverted lat pull

LT: 85 x 10, 85 x 10
TT: 85 x 12, 85 x 12

Curls

LT: 25 x 6, 25 x 6
TT: 25 x 7, 25 x 7

Ughh low back pump....

J.Cash
10-03-2010, 05:50 PM
10/03

OH Press

LT: 105 x 5, 105 x 5, 105 x 5
TT: 105 x 6, 105 x 6, 105 x 8

Dips

LT: + 25 x 6, + 25 x 6, + 25 x 12
TT: + 35 x 5, +35 x 6, BW x 17

CG Decline Machine Press

LT: 180 x 6, 190 x 6, 180 x 6
TT: 180 x 7, 190 x 7, 180 x 8

Momentum Lateral Raises

LT: 20 x 15, 25 x 12
TT: 20 x 17, 25 x 15

Cable Crunch

LT: 130 x 12, 150 x 12, 160 x 8
TT: 130 x 15, 150 x 15, 160 x 12

---

Interested to see how much weight I've put on since being @ university. Mirror shows a bit of fat gain - I think...

ThomasH
10-08-2010, 01:13 AM
Hey man whats good? I'm in little house at laurier

J.Cash
10-08-2010, 02:59 PM
Hey man whats good? I'm in little house at laurier

The all guys residence? That must suck? I'm in College Hall across the from the stadium. After Thanksgiving we should def. get in the gym for a workout/hit up a party.

Talk to you soon.

ThomasH
10-12-2010, 11:09 AM
Yea, its actually really good lol.
For sure man!

Texas Savage
10-13-2010, 11:09 AM
Nice overhead presses and dips!!

J.Cash
10-13-2010, 10:51 PM
Nice overhead presses and dips!!

Thanks so much TA!

Took an unexpected deload last week - studying took priority but paid of huge: 98% on my economics midterm. :tounge2:

09/13

Back Squats

LT: better than the shit that follows
TT: 295 x 3, 305 x 3, 315 x 1

Disapointed to say the least...but haven't done 'em in a while so I'll just keep plugging away.

Underhand BB Row

LT: 140 x 8 x 8 x 8 x 11
TT: 145 x 8 x 8 x 8 x 12

DB RDL

LT: 70 x 14, 70 x 14
TT: 75 x 15, 75 x 15

Hammer Curlz

LT: 35 x 8, 30 x 10
TT: 40 x 5 ss w/ 25 x 10

Clocked in @ about 170 over Thanksgiving break...freshman 10 virtually accomplished in a month.

J.Cash
10-15-2010, 08:11 PM
Did some OH work tonight. Turned into a pretty big fail. Then just bounced around doing whatever. On to the next one.

J.Cash
10-16-2010, 06:13 PM
New approach on things...

Pulls - 1 x 8, 1 x 3
Leg Press - 2 x 8
Machine Row - 3 x 10
R.G L.P - 2 x 12
Hyper Ext. - 2 x 12
Calves 3 x 15
Curls 2 x 8

GPP

Flat DB - 3 x 6
Decline CG - 2 x 8
Dips - 3 x 10
Rope Ext. - 2 x 12
Lateral Raise - 2 x 15
Abs - 3 x 15

GPP

Squat - 3 sets
Underhand Row - 4 x 10
Leg Press - 1 x 20
DB Row - 2 x 8
DB RDL - 3 x 15
ABS - 3 x 15
Calves - 3 x 15

...more volume than I`m used to - let`s see how it goes.

J.Cash
10-17-2010, 09:15 PM
Pulls

LT: 350 x 7, 370 x 3
TT: 355 x 7, 375 x 1

Leg Press

LT: 455 x 8, 455 x 7
TT: 455 x 10, 455 x 8

Machine Row

TT: 110 x 10 x 10 x 10

..tunnel vision and feel like passing out. Da fuk? Called it there.

J.Cash
10-22-2010, 10:52 AM
10/22

Pre-workout - large coffee and 5 min. HIIT

Flat DB Bench

LT: 65 x 5 x 5 x 5
TT: 65 x 6 x 6 x 8

Incline Hammer Strength

TT: 90 x 8 x 8 x 8

Dips

TT: BW x 7 x 10

Lateral Raise

LT: 20 x 17, 25 x 15
TT: 25 x 15, 30 x 10

Rope Extension

LT: 50 x 12 x 12
TT: 50 x 20 x 16

Cable Crunch

LT: 150 x 15, 160 x 12
TT: 150 x 18, 160 x 15

---

Its official - I am now a morning workout guy. Less tools in the gym and overall more relaxed.

Sand Blaster
10-22-2010, 11:18 AM
Agreed on the a.m. training. Did the 4-5am thing for many years.

SB

J.Cash
10-23-2010, 01:47 PM
Agreed on the a.m. training. Did the 4-5am thing for many years.

SB

It really kicks the day off.


10/23

Fasted GPP - 15 min. HIIT on elliptical @ 1/1
Static stretching
Foam rolling

Time to hit the books. :whipping:

J.Cash
10-24-2010, 12:51 PM
10/24

Squats

LT: 295 x 3, 305 x 3, 315 x 1
TT: 295 x 4, 305 x 4

Underhand BB Row

LT: 145 x 8 x 8 x 8 x 11
TT: 150 x 8 x 8 x 8 x 15

DB RDL

LT: 75 x 15, 75 x 15
TT: 80 x 15, 80 x 15

Followed by the worst/best forearm pump I have EVER had - dear god that was painful.

Leg Press Calf Raises

TT: 2pps x 10 x 12 x 12

Hammer Strength Pulldown

TT: 100 x 10 x 10

Curls

LT: 25 x 7, 25 x 7
TT: 25 x 11

---

Not sure whats making me feel a little queezy near the end of my workout...might cut out the coffee/shake pre-workout and see how next one goes.

J.Cash
10-31-2010, 01:54 PM
Had three midterms last week - lifting took back seat again.

10/31

Flat DB Bench

LT: 65 x 6 x 6 x 8
TT: 65 x 7 x 7 x 6

...ran outta gas.

Incline H.S

LT: 90 x 8 x 8 x 8
TT: 100 x 6 x 6 x 6

Dips

LT: BW x 7 x 10
TT: BW x 8 x 7

Lateral Raise

LT: 25 x 15, 30 x 10
TT: 25 x 18, 30 x 9

Rope extensions and some crunches

---

Pretty shitty w/o....w/e

J.Cash
11-01-2010, 08:26 PM
Fasted GPP - 15 min. HIIT on elliptical @ 1/1

J.Cash
11-02-2010, 06:30 PM
Racks were taken throughout entire workout... I just did a bunch of back stuff.

Includes

110 x 10 x 10 DB Rows
Some pulldowns and ab stuff
Curls

J.Cash
11-07-2010, 02:04 PM
Couple midterms last week - but I'm off now until mid December.

Morning temp: 97.8

OH Press - took the grip in about 3/4 of an inch from LT

LT: 105 x 6 x 6 x 8
TT: 110 x 5 x 5 x 5

Decline Machine Press

LT: 180 x 7, 190 x 7, 180 x 8
TT: 180 x 10, 190 x 10, 180 x 10

CG Decline

TT: 115 x 4 x 4 x 6

Incline DB

TT: 40 x 7 x 7 x 8

ABS and some extensions

---

Felt really good today.

J.Cash
11-08-2010, 02:50 PM
Morning Temperature: 96.8

Fasted GPP - 15 min. HIIT @ 1/1

J.Cash
11-09-2010, 11:03 PM
11/14

Deadlift

TT: 315 x 8, 315 x 8

Deep as F*ck Front Squat

TT: 185 x 5, 185 x 6

Chinups

TT: BW x 5 x 5 x 3

...brutal

DB RDL

TT: 75 x 12, 75 x 12

(shaking like a leaf - wow)

Hammer Strength Pulldown

TT: 100 x 8, 100 x 8

Leg Press Calves

LT: 2 pps x 10 x 12 x 12
TT: 2 pps x 12 x 13 x 11

One Arm Hammer Curls

TT: 35 x 6, 35 x 6

---

Gonna sleep like a baby.

J.Cash
11-11-2010, 10:23 AM
11/11

Flat DB Bench

LT: 65 x 7 x 7 x 8
TT: 65 x 7 x 6 x 4

...must remember to do some sort of CNS "primer" in the morning

H.S Incline

LT: 100 x 6 x 6 x 6
TT: 100 x 7 x 7 x 8

Lateral Raises

LT: 25 x 18, 30 x 10
TT: 30 x 12, 30 x 12

Dips

LT: BW x 8, BW x 10
TT: BW x 10, BW x 12

Chinups, extensions and some ab stuff.

J.Cash
11-12-2010, 01:15 PM
Fasted GPP - 16 min. HIIT @ 1/1

J.Cash
11-13-2010, 05:58 PM
11/13

ATG Oly Squats

TT: 225 x 8, 225 x 10

Underhand BB Row

LT: 150 x 8 x 8 x 8 x 15
TT: 155 x 8 x 8 x 8 x 10

Leg Press

TT: 365 x 8, 365 x 8

Chest Supported Row

LT: 110 x 10 x 10 x 10
TT: 110 x 10 x 10 x 10

Abs and curls.

J.Cash
11-15-2010, 10:34 AM
11/15

OH Press

LT: 110 x 5 x 5 x 5
TT: 110 x 6 x 6 x 4

Decline Machine Press

LT: 180 x 10, 190 x 10, 180 x 10
TT: 200 x 8 x 8 x 8

CG Decline

LT: 115 x 4 x 4 x 6
TT: 120 x 4 x 4, 125 x 7

Dips

Total of 20

God damn I miss home so much.

J.Cash
11-19-2010, 09:58 AM
Hopped into the gym this morning....315 felt like a ton. Dicked around. Diets been shite. w.e

J.Cash
11-25-2010, 04:25 PM
11/25

ATG Oly Squats

LT: 225 x 8, 225 x 10
TT: 230 x 8, 230 x 10

Underhand BB Row

LT: 155 x 8 x 8 x 8 x 10
TT: 160 x 8 x 8 x 8 x 12

Chest Supported Row

LT: 110 x 10 x 10 x 10
TT: 110 x 10, 120 x 10, 120 x 10

Abs and curls.

---

Half-way back to residence threw up...can't seem to figure out this morning workout stuff.

Going to split up my training. 3 lifts in the morning, 3 in the pm. Gonna give that a whirl for a while.

J.Cash
11-27-2010, 11:45 AM
11/27

Push Press

TT: 115 x 5, 115 x 5, 125 x 6

Decline Machine Press

LT: 200 x 8 x 8 x 8
TT: 200 x 10 x 12 x 11

CG Decline

LT: 120 x 4, 120 x 4, 125 x 7
TT: 125 x 5, 125 x 5, 125 x 5

Incline DB

LT: 40 x 7 x 7 x 8
TT: 45 x 7 x 7 x 6

OH Machine Press

TT: 80 x 10

Finished with some decline situps.

---

Chowing down on some eggs, sausage, chili and homefries. Burnt through $2000 in food money since I've been away at university...damn expensive meals!