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jakey
09-12-2010, 06:47 PM
Background info:

Was a really scrawny kid my whole life (up until I was 16 years). Thats when I decided to drop my video game controller and pick up some weights.

I'm 1 year into working out and for that year i've been doing generic bodybuilding splits (a mistake) and now I am looking into training the "logical way".


Current stats:

I am currently bulking at:

Age: 17 years old
Weight: 152lbs (morning weight) @ 15-16% bodyfat (assuming)
Height 5 foot 8 inches

Benchpress: 170x5
Deadlift: 300x1
High Box Squat: 250x3


My long term goals

Weight: 160lbs @ 10% (or lower) bodyfat
Benchpress: 225x5
Deadlift: 350x5
Normal parralel squat: 300x5



Start of bulk: September 13th 2010

End of bulk: March 13th 2010

Start of cut: March 20th 2010

End of cut: June 1st 2010


Starting pictures

http://i22.photobucket.com/albums/b332/XxLunarxX/bertmuscle.jpg

http://i22.photobucket.com/albums/b332/XxLunarxX/lol-2.jpg

http://i22.photobucket.com/albums/b332/XxLunarxX/hi.jpg


http://i22.photobucket.com/albums/b332/XxLunarxX/P1010098.jpg

jakey
09-12-2010, 06:55 PM
THE ROUTINE (which i will be starting tomorrow)

Monday

Squat or box squat 2-3 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15


Wednesday

Bench Press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
DB Skull Crushers 3 x 10
Ab work 3 x 10

Friday

Deadlift 2-3 x 5
Front squat 2 x 10
Chin ups 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday

Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Overhead tricep extension with DB 3 x 10
Ab work 3 x 10


***Additional grip training will be done after every one of my workouts.***

1x15 with 100lbs tension gripper (warmup)
3x8 with 150lbs tension gripper (working sets)
1x1 with 200lbs tension gripper (attempt to close)


I have made substitutions for a few lifts such as the leg press, tricep pushdown; Any exercise requiring a machine.

Leg press ----> Front squats

Tricep pushdown -----> DB Two handed Overhead tricep extension



THE SUPPLEMENTS

AllMax Isoflex (Whey protein isolate)

Flax seed oil

Centrum Forte multivitamin (Yes i am looking to replace this soon with either Orange Triad or Opti-Men. Skeptical about opti though since they found lead in it)

Armedcor
09-12-2010, 07:04 PM
Good luck dude. It's a sweet routine.

jakey
09-12-2010, 07:08 PM
Good luck dude. It's a sweet routine.

Thank you! Its about time i left my stubbornness at the door and pick up a REAL routine!

Armedcor
09-12-2010, 07:24 PM
It's happened to the majority of us. We read flex or find bb.com and listen to the shite they post.

I did it as well. But now we're on the right path :)

vamshi
09-12-2010, 08:56 PM
It's happened to the majority of us. We read flex or find bb.com and listen to the shite they post.

I did it as well. But now we're on the right path :)

This dude.

I go on BB.com now a days only to keep in contact with a couple people who train correctly.

You picked a great routine. Stick with it and kick some fucking ass!

jakey
09-13-2010, 04:58 PM
Monday September 13th 2010. Week 1 of SPBR

Squats

Warm up


bar x 5
90lbs x 5
130lbs x 5
160lbs x 3
190lbsx 2

Working set

225lbs x 5 (squatted high)
225lbs x 5 (squatted high, too heavy)
200lbs x 5 (squatted high...)

Leg curls (to replace pull throughs for now, until i buy bands)

80lbs x 10
80lbs x 10
80lbs x 10

Bent over rows

Warm up

bar x 6
30lbs x 6
60lbs x 6

Working set

135lbs x 6
135lbs x 6
135lbs x 6
135lbs x 6

Standing barbell curls

80lbs x 8
80lbs x 8
80lbs x 8

Calf raises

40lbs (2 , 20lbs dumbells) x 15
40lbs x 15
40lbs x 15

Grip work


Warm up

100lbsx15
100lbs x 10
100lbsx 10
100lbs x 10

Working set

150lbs x 8
150lbs x 8
150lbs x 8


Overall thoughts: Didn't feel too much like a work out, since I guess im used to the super high 20 + sets of bodybuilding splits but im still sticking with this routine.

Very disappointed in myself for the squats. I box squatted 250lbs x 3 (parrelel i believe) the week that preceded my rest week without a problem and this week i cant even hit 200lbs x 5 parralel!

jakey
09-20-2010, 06:25 AM
Haven't gotten the opportunity to update my log since Wesley's passing.

R.I.P , you were the best this board had to offer!

Will be posting my previous day of training this afternoon.

jakey
09-20-2010, 04:52 PM
Wednesday, September 15th 2010's workout

Bench press

Warm up

barx5
90x5
135x4
143x3

Working set

175x3 (struggled)
175x2 (struggled)
175x2 (struggled)

Will probably stick to 3x3 for a while though for strength.


Incline Dumbell Bench Press

Felt it in my shoulders already by now

50x8
50x8
50x8

Dumbell Shoulder Press

45xfail (overconfident)
30x8
30x8
30x8

Dumbell Skull Crushers

25x8
25x8
25x8
25x6

(Misread paper, thought it was 3x8, so I just did an extra set of 6 to compensate).

Ab work (Weighted Dumbell sit ups)

30x10
30x10
30x10

Grip work (same as monday's workout)


Thoughts: Routine still didnt break in. Still feel weaker than before when I was doing higher volume.

jakey
09-20-2010, 04:53 PM
Friday , Saturday + Sunday

Missed the planned workout on friday, couldn't do deadlifts as scheduled, was sick and didn't want to aggravate it. Will do it on monday instead of doing the 4th workout (which incorporates Incline Bench as a major compound)

Aside from that, I made the tennis team for doubles on friday's tryouts :)

jakey
09-20-2010, 04:57 PM
Monday, September 20th 2010 (Week 2 of SPBR)

Deadlifts

Warm up

barx5
90x5
140x4
160x3
190x2

Working set

280x2 (thought it was 260, later realized i was pulling 20lbs more lol)
230x5
230x5
230x5

Front squat

Warm up

barx5

Working set

90x10
90x10
90x10

Chin ups

bodyweight for all 4 sets of 6

DB outside inside hammer curls

30x8
30x8
30x8

Calf raises

60x15 PR (+20lbs)
60x15 PR (+20lbs)
60x15 PR (+20lbs)

Grip work

same as previous days

Thoughts: Still recovering from my illness, was coughing a bit all day but nothing too bad. Felt a bit weak during the workout but pushed through (struggled to breathe properly). Couldn't let another workout day pass me by though.

Front squats: First time doing em, felt awkward and I was not balanced at all while doing them. 90x10 felt like a LOT surprisingly. Will be looking into better technique, grip, form

PR'd on calf raises, nothing special but still an upside I guess :P Dont know how far ill be able to move up in weight though by keeping 15 rep sets haha

T.K
09-20-2010, 06:26 PM
Nice log, keep up the good work

jakey
09-22-2010, 04:48 PM
Wednesday September 22nd 2010

Bench press

Warm up

barx5
90x5
135x4
145x3

Working set

175x3
175x3 PR (+1 rep)
175x3 PR (+1 rep)

Incline Dumbell Bench Press

50x8
50x8
50x8
50x8

Dumbell Shoulder Press

30x8
30x8
30x8

Dumbell Skull Crushers

25x10
25x10
25x10

Ab work (Weighted sit ups: Weight behind head)

35x10 PR (+5lbs)
35x10 PR (+5lbs)
35x10 PR (+5lbs)

Overall thoughts: Sprained my left hand's index finger while playing a friendly match of football with a few friends. Kinda pissed but didn't affect my workout THAT much. Its swollen, yes so I did feel constant pressure on it but its all good.

Pretty happy that i was able to complete the 3x3 set on benchpress with 175lbs. Will shoot for 180lbs next week.

I have a feeling my accessory lifts will be moving very slowly especially since my shoulders are already beat up by the time i get to the shoulder presses lol.

T.K
09-22-2010, 04:58 PM
Nice work with the bench pr!!

jakey
09-22-2010, 05:02 PM
Nice work with the bench pr!!

Thanks man! Wasn't a weight PR, just a rep PR ahahaha.

I think my warm ups reek and need to be revised by someone who knows his stuff. I never used to warm up before and felt stronger than I do after my warm ups :\

jakey
09-24-2010, 08:34 PM
Friday, September 24th 2010

Deadlift

Warm up

barx5
90x5
140x4
160x3
190x2

Working set

235x5 PR (+5lbs)
235x5 PR (+5lbs)
235x5 PR (+5lbs)

Front squats

Warm up

barx5


Working set

100x10 PR (+10lbs)
100x10 PR (+10lbs)

Chin ups

4x6 (bodyweight)

Outside inside DB hammer curls

30x8
30x8
30x8

Calf Raises

80x15 PR (+20lbs)
80x15 PR (+20lbs)
80x15 PR (+20lbs)


Thoughts: For the first time ever... I felt it in my lats. I have no idea how, but even when I went heavier on my high volume training i never felt tension in my lats when i did deadlifts. Good thing i suppose.

It showed when I struggled 4x6 bodyweight chins. Pretty good day, looking forward to more PR's.

mistermojorizin
09-24-2010, 08:53 PM
hey, enjoyed reading the log. i am in a very similar boat as you. just started on spbr around the same time as you, lifting similar weights. i think i may start a log too. anyway, keep up the good work.

jakey
09-24-2010, 10:23 PM
Thank you! and good luck to your training also!

T.K
09-25-2010, 01:26 PM
looks like it's been a good week, loads of PRs

Bluedog
09-25-2010, 02:01 PM
Congrats on the progress.

-Brandon

jakey
09-25-2010, 07:14 PM
Thanks for both your responses!

jakey
09-26-2010, 01:44 PM
Added starting pictures (well like 1st week pictures haha)

Will be taking pictures every month. Since i started on the 13th, i will be taking pics on the 13 of every month!


Stay tuned!

jakey
09-27-2010, 05:04 PM
Monday, September 27th 2010 (Week 3 of SPBR)

Squats

Warm up

barx5
90x5
140x4
160x3
190x2

Working set

210x5 PR (+10lbs)
210x5 PR (+10lbs)
210x5 PR (+10lbs)


Leg curls (substitute for pull throughs)

85x10 PR (+5lbs)
85x10 PR (+5lbs)
85x10 PR (+5lbs)

Bent over rows

140x6 PR (+5lbs)
140x6 PR (+5lbs)
140x6 PR (+5lbs)
140x6 PR (+5lbs)


Barbell curl

80x8
80x8
80x8

Calf raises

100x15 PR (+20lbs)
100x15 PR (+20lbs)
100x15 PR (+20lbs)

Overall thoughts: Squatted high again this week yet managed to still put on 10lbs on the previous week (in which i still squatted high). Going to check technique videos on squats.

I am wondering if i should hit parralel with my squats or go ATG..hmm

mjc565
09-27-2010, 05:27 PM
nice PRs, keep up the good work

jakey
09-29-2010, 04:55 PM
Wednesday, September 29th 2010

Bench press

Warm up

barx5
90x5
135x4
145x3

Working set

180x3 PR (+5lbs)
180x2 PR (+5lbs)
180x1 PR (+5lbs)

Incline DB bench press

50x8
50x8
50x8
50x8

DB shoulder press

35x8 PR (+5lbs)
35x8 PR (+5lbs)
35x8 PR (+5lbs)

DB Skull Crushers

30x10 PR (+5lbs)
30x10 PR (+5lbs)
30x10 PR (+5lbs) (failed at 30x7 , did another set of 3 to make up for deficit)

Weighted decline crunches

25x10
25x10
25x10

Overall thoughts: Pretty good workout. Didnt feel at my best when i benched though. I have a strong feeling my warm ups are screwing up my work sets. Other than that im happy about my PR's and looking forward to more breaks in the next.....iunno like 24 weeks ill be on this program for? LOL

jakey
10-01-2010, 04:56 PM
Friday, October 1st 2010

Deadlift


Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

250x5 PR (+10lbs)
250x5 PR (+10lbs)
250x5 PR (+10lbs)



Front squat

Warm up

barx5

Working set

120x10 PR (+20lbs)
120x8 PR (+20lbs)
120x2 (made up for the missed 2 reps)


Chin ups

4x6 (body weight :( )



Outside inside DB hammer curls


30x8
30x8
30x8


Calf Raises

120x15 PR (+20lbs)
120x15 PR (+20lbs)
120x15 PR (+20lbs)


Overall thoughts: Very happy with today! Set loads of PR's as you can see. Changed up my deadlift warm up scheme and got 10lbs heavier than last week! Will try this with my bench press and squat to see if i can lift heavier :)

For chin ups im still doing bodyweight unfortunately. The 4x6 doesn't go by so easy either, its kind of a struggle actually. Hopefully it gets better with time.

Great way to start off the month :)

jakey
10-04-2010, 05:16 PM
Monday, October 4th 2010 (Week 4 of SPBR)

Incline Barbell Benchpress

Warm up

barx5
90x5
100x2
130x1

Working set

145x5
145x5
145x5


Flat Dumbell Benchpress

50x8
50x8
50x8
50x6
50x2 (made up for the missed 2 reps in previous set, rest was like 15 sec)


Standing Military Press

80x8 (rather difficult)
70x8
70x8


DB Two-handed Overhead Triceps Extension

50x10
50x10
50x10

Side Bends (Ab Work)

100x10
100x10
100x10

Grip work

Same as previous workout


Overall thoughts: Today was the first time I actually did the 4th workout day for SPBR, if you dont know why its explained somewhere in my log.

Standing military press felt WEAK, shoulders were burnt out by the time already and could only lift 70lbs for the most part and struggled a bit on the last couple reps.

Other than that, since its my first time doing this workout day, no PR's were set. Did side bends to focus a bit more on my obliques since ive neglected them since i started this program.

jakey
10-06-2010, 05:03 PM
Wednesday, October 6th 2010

Bench press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

180x3
180x2
180x1

Incline Dumbell Bench Press

50x8
50x8
50x8
50x8

Dumbell Shoulder Press

35x8
35x8
35x8

Dumbell Skull Crushers

30x10
30x10
30x7
30x3 (made up for missed reps on previous set)



Weighted sit ups (Weight on same side as stomach)


40x10 PR (+10lbs)
40x10 PR (+10lbs)
40x10 PR (+10lbs)


Overall thoughts: Came into this workout not knowing that my muscles (notably my chest and shoulders) were still a bit fatigued from the previous chest workout on Monday. So yeah, didn't hit any PR's which is okay - aside from my ab work PR. I used to have the weight behind my head but i started getting head aches since the weight would repeatedly hit my head so i decided to move the weight to my front instead, was alot easier so hopefully I can progress further in weight with these.

I also thought that if i changed my warm up scheme with bench press it would aid me in lifting a bit more but didn't do so for this week. Looking forward to the next though!

I.Muscle
10-06-2010, 08:55 PM
Liking the log man, nice strength progress as well.

I see you always use 3x5 on the squats and deadlifts. I was thinking of only doing the 2 sets x 5, do you think it is better to go for the full 3?

jakey
10-07-2010, 03:43 PM
Liking the log man, nice strength progress as well.

I see you always use 3x5 on the squats and deadlifts. I was thinking of only doing the 2 sets x 5, do you think it is better to go for the full 3?

Yeah before i got onto this program i was doing even 5x5.

i dont think there is much a difference from 2 sets or 3 sets. If anything you might recover a bit less from doing 3 sets but I go for it anyways.

I think 2 sets isn't enough for me :S haha

jakey
10-08-2010, 05:16 PM
Friday, October 8th 2010

Deadlift

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

255x5 PR (+5lbs)
255x5 PR (+5lbs)
255x5 PR (+5lbs)

Front squat

Warm up

barx5

Working set

130x10 PR (+10lbs)
130x10 PR (+10lbs)

Chin ups

4x6 (bodyweight)

Outside inside Dumbell Hammer Curls

30x8
30x8
30x8

Calf Raises

130x15 PR (+10lbs)
130x15 PR (+10lbs)
130x15 PR (+10lbs)


Overall thoughts: Pretty good day today. Felt good overall with the PR's I set. I think i need to buy a new bar though since its length isn't enough for me to do proper deadlifts. Still struggling on chin ups LOL! :( Need to figure out a new group for front squats as my grip hurts my shoulders and causes me to rerack the bar every 5 reps.

Ah well! Progress pic day is coming up soon w/ weigh in!

jakey
10-11-2010, 05:06 PM
Monday, October 11th 2010 (Week 5 of SPBR)

Squats

Warm up

barx5
90x5
140x1
160x1
190x1

Working set

215x5 PR (+5lbs)
215x5 PR (+5lbs)
215x5 PR (+5lbs)

Leg curls

90x10 PR (+5lbs)
90x10 PR (+5lbs)
90x10 PR (+5lbs)

Barbell rows

Warm up

barx5

Working set

145x6 PR (+5lbs)
145x6 PR (+5lbs)
145x6 PR (+5lbs)
145x6 PR (+5lbs)

Barbell curls

80x8
80x8
80x8

Calf raises

140x15 PR (+10lbs)
140x15 PR (+10lbs)
140x15 PR (+10lbs)

Overall thoughts: Felt like puking today. No idea why. Thanksgiving really tired me out but i still hit some PR's after forcing myself. Great workout, trying to not sacrifice form for the added weight.

mistermojorizin
10-12-2010, 01:21 AM
nice progress. my form started breaking down around 215 on the squat, had to go back to 205. will try again.

Thanksgiving really tired me out but i still hit some PR's after forcing myself. Great workout, trying to not sacrifice form for the added weight.

when i read "thanksgiving" i was like "huh?" But then i figured you must be in Canada?

vamshi
10-12-2010, 01:30 AM
Good work on 215 squat!
I can see you hitting 275 by the end of the year :D

T.K
10-12-2010, 01:33 PM
Nice squats, loads of PR's in your log. Keep it up

jakey
10-12-2010, 03:39 PM
nice progress. my form started breaking down around 215 on the squat, had to go back to 205. will try again.



when i read "thanksgiving" i was like "huh?" But then i figured you must be in Canada?

LOL yup i am canadian :)

Good work on 215 squat!
I can see you hitting 275 by the end of the year :D

Haha i wish! i figure these are still noob gains lol since i switched routines to this one

Nice squats, loads of PR's in your log. Keep it up

Thanks! I feel they will be slowing down soon enough though. The PR's def dont feel easy, i try to push harder every time

jakey
10-13-2010, 05:14 PM
1 Month progress report

Weight change: +0.6-1lbs (very disappointing...lol off my mark by like 2lbs).

Current weight 153.6lbs

Pictures:

http://i22.photobucket.com/albums/b332/XxLunarxX/yes.jpg

http://i22.photobucket.com/albums/b332/XxLunarxX/noyou.jpg

http://i22.photobucket.com/albums/b332/XxLunarxX/imaboat.jpg

http://i22.photobucket.com/albums/b332/XxLunarxX/derpstare.jpg

jakey
10-13-2010, 05:15 PM
http://i22.photobucket.com/albums/b332/XxLunarxX/trolololol.jpg

jakey
10-13-2010, 05:20 PM
Wednesday, October 13th 2010

Bench press

Warm up

barx5
90x5
140x1
150x1
160x1


Working set

180x3
180x2
180x2 PR (+1 rep)


Incline Dumbell Bench Press

50x11 PR (+3 reps)
50x10 PR (+2 reps)
50x9 PR (+1 rep)
50x8

Dumbell shoulder press

40x8 PR (+5lbs)
40x8 PR (+5lbs)
40x8 PR (+5lbs)


Dumbell skull crushers

30x10
30x10
30x10

Weighted decline crunches

25x10
25x10
25x10

Overall thought: Kinda mad i overestimated my weight gain. Thought i was eating more but since i play sports during lunch at school i guess i burn the extra cals i eat. Oh well, its only the first month so ill try to correct myself in order to meet my goal in 6 months! Progress pics are up. Obviously, there is nothing much different in my physique!

Happy with the PR's i set. My bar almost owned me after i struggled, yet again, on the 3rd rep of the first set

jakey
10-15-2010, 05:09 PM
Friday, October 15th 2010

Deadlifts

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

260x5 PR (+5lbs)
260x5 PR (+5lbs)
260x5 PR (+5lbs)

Front squats

Warm up

barx5

Working set

145x7 PR (+5lbs)
145x3 PR (+5lbs)
145x7 PR (+5lbs)
145x3 PR (+5lbs)

(Couldn't complete the set of 10 reps, grip is still horrible, restricting air flow)

Chin ups

4x6 (Bodyweight)

Outside Inside DB Hammer Curl

30x8
30x8
30x8


Calf Raises

150x15 PR (+10lbs)
150x15 PR (+10lbs)
150x15 PR (+10lbs)


Overall thoughts: Pretty good workout nonetheless. Set some PR's on DL, FS and calf raises. Thinking about switching up some exercises or adding weight to my dumbell curls.

jakey
10-18-2010, 07:02 PM
Monday, October 18th 2010 (Week 6 of SPBR)

Incline Bench Press

Warm up

barx5
90x5
100x1
110x1
130x1

Working set

150x5 PR (+5lbs)
150x5 PR (+5lbs)
150x5 PR (+5lbs)

Flat Dumbell Bench Press

50x11 PR (+3 reps)
50x8
50x8
50x6
50x2 (make-up set)

Military Press

80x8
80x8 PR (+10lbs)
80x8 PR (+10lbs)

Overhead Two-handed DB tricep extension

60x10 PR (+10lbs)
60x10 PR (+10lbs)
60x10 PR (+10lbs)


Weighted Side Bends

60x10 PR (+10lbs)
60x10 PR (+10lbs)
60x10 PR (+10lbs)


Overall thoughts: Pretty great day overall. Happy that i got weight up on my military press cuz i thought it would be harder to move up 10lbs. Struggled but i still made it :)

Getting one of my buds to hook me up with some creatine on thurs so ill def be hoping for some better gains!

jakey
10-20-2010, 05:22 PM
Wednesday, October 20th 2010

Bench Press

Warm up

barx5
90x5
140x1
160x1

Working set

180x3
180x2
180x2

Dumbell Incline Bench Press

50x11
50x10
50x9
50x8

Dumbell Shoulder Press

40x8
40x8
40x8

Dumbell Skull Crushers

30x10
30x10
30x10

Weighted sit ups

45x10 PR (+5lbs)
45x10 PR (+5lbs)
45x10 PR (+5lbs)



Overall thoughts: I am surprised I made it through today's workout. Came in with a pretty sore chest and even the warm up sets on my bench press felt heavier than usual. Luckily my progress still stood strong and didn't go backwards. The only PR i set today was on my weighted sit ups, other than that it was a workout identical to last weeks.

T.K
10-20-2010, 06:00 PM
You went in feeling sore and your warmups felt heavy, you could have given up but you didn't and you set a PR. Nice work

jakey
10-22-2010, 05:05 PM
Friday, October 22th 2010

Deadlifts

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

265x5 PR (+5lbs)
265x5 PR (+5lbs)
265x5 PR (+5lbs)

Front squats

Warm up

barx5

Working set

150x8PR (+5lbs)
150x2 (Make up set)
150x7PR (+5lbs)
150x3 (Make up set)


Chin ups

4x6 (bodyweight)

Outside Inside DB Hammer Curls

35x8PR (+5lbs)
35x8PR (+5lbs)
35x8PR (+5lbs)


Calf Raises

160x15PR (+10lbs)
160x15PR (+10lbs)
160x15PR (+10lbs)


Overall thoughts: Really excited for today! Hit some great PR's and since i am now starting to cycle creatine im hoping for even better results in the near future!

mjc565
10-22-2010, 06:06 PM
lots of PRs...keep the numbers rolling man

jakey
10-25-2010, 04:59 PM
Monday, October 25th 2010 (Week 7 of SPBR)

Squats

Warm up

barx5
90x5
140x1
160x1
190x1

Working set

220x5 PR (+5lbs)
220x5 PR (+5lbs)
220x5 PR (+5lbs)


Leg curl

95x10PR (+5lbs)
95x10PR (+5lbs)
95x10PR (+5lbs)


Barbell rows

Warm up

barx5


Working set

150x6PR (+5lbs)
150x6PR (+5lbs)
150x6PR (+5lbs)
150x6PR (+5lbs)

Barbell curl

85x8PR (+5lbs)
85x8PR (+5lbs)
85x8PR (+5lbs)


Calf raises

170x15PR (+10lbs)
170x15PR (+10lbs)
170x15PR (+10lbs)

Overall thoughts: Great day, PR'd on everything! very happy about that! Im leaving for montreal Canada in a couple of days and im switching my deadlift day to wednesday and my bench press day to friday.

I can't wait!

jakey
10-30-2010, 08:18 PM
Thursday, October 28th 2010

Smith machine bench press

Warm up

barx5
95x5
135x1
160x1

Working set

185x5
185x5
185x5

Incline DB Bench Press

50x9
50x8
50x7
50x7


DB Shoulder Press

40x8
40x7
40x6

DB Skull Crushers

30x10
30x10
30x10

Regular Weighed bench sit ups

25x10
25x10
25x10


Overall thoughts: First workout at montreal. Was done at 6 am after getting at the hotel at 3am. So yeah, i only had a 1 hour power nap as rest into the workout so its obvious the workout didnt go as planned. And the equipment there was far different from what i use at home too.

Won't really count the 185x5 on the smith as a bench press PR as we all know the resistance is wayyy different and it offers too much support but its all they had

Widge UK
10-30-2010, 08:38 PM
nice pr's!

Bluedog
10-30-2010, 08:46 PM
Keep up the good work!

jakey
10-30-2010, 08:51 PM
Friday, October 29th 2010

Deadlifts

Warm up

barx5
95x5
135x1
160x1
190x1
225x1

Working set

270x5 PR (+5lbs)
270x3
270x3


Leg Press

240x10PR (first time)

240x10 PR (first time)


Lat pull down

130x6PR (first time)


130x6PR (first time)


130x6PR (first time)


130x6PR (first time)


Outside Inside DB hammer curls

35x8
35x8
(Had to get ready for bus for trip at McGill university. Didnt finish the last set as well as the calf raises exercise)


Overall thoughts: Note to self- DO NOT WORKOUT first thing in the morning. Ever! I felt like i have been depleted from every single ounce of energy ive had and even with 6 hours of good sleep my body didnt feel at its best.

Oh well, the food ive eaten these past days weren't any better either.

jakey
10-30-2010, 09:04 PM
Report on my 4 days (3 nights at Montreal, Quebec)

Purpose was: Educational physics trip for 4 days in order to learn about space, planets, gravity ,etc.

Nutrition: It was borderline HORRIBLE. Fast food to the max for these 4 days and currently feel like crap. I have eaten at

-Tim Horton's
-McDonalds
-Wendy's
-Subway (only decent clean source of food)
-St. Hubert (family rotisserie grill restaurant)

So yeah, bottom line is that I ate 3 meals a day consisting of these fatty, high GI carb, high saturated fat and high everything except for protein.


Sleep: It got progressively better as the days went by.

1st night: Bus broke down so arrived 6 hours after scheduled time. Got 1 hour of sleep. FML because i worked out on the same day.
2nd day i got: 6 hours of sleep. Was meh, worked out that same day too.
3rd day i got: 8.5 hours of sleep. Pretty good but didnt work out that day. Good rest though.


Training: Hotel had a decent gym yet it was Olympic styled and me not being used to it, my lifts were kind of off. It was okay though.

For having a horrendous diet and mediocre sleep, i think i did quite well training wise.



Overall it was a great social experience, didn't drink any alc but did go to sports bar with my friends and chilled downtown most of the time.

Was great and would do it again some day! Oh and the learning part too :)

jakey
11-01-2010, 05:10 PM
Monday, November 1st 2010 (Week 8 of SPBR)

Barbell Incline Benchpress

Warm up

barx5
90x5
100x1
110x1
130x1

Working set

155x5 PR (+5lbs)
155x5 PR (+5lbs)
155x5 PR (+5lbs)


Flat Dumbell Bench Press

50x11
50x8
50x8
50x6
50x2


Standing Military Press

85x8 PR (+5lbs)
85x5
85x3 (make up set)
85x4
85x4(make up set)

Two-handed Dumbell Overhead Tricep Extension

65x10 PR (+5lbs)
65x10 PR (+5lbs)
65x6 PR (+5lbs)
65x4 PR (+5lbs)


Side bends

65x10 PR (+5lbs)
65x10 PR (+5lbs)
65x10 PR (+5lbs)


Overall thoughts: Yes, i am finally back on track and came in big today setting PR's on most of my lifts. I noticed however that my lower left lat starts to hurt when doing standing military presses so i might change that exercise to seated next workout.

T.K
11-01-2010, 06:01 PM
Sounds like a fun few days, and some good lifting. Nice work

jakey
11-03-2010, 05:24 PM
Wednesday, November 3rd 2010

Bench press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

180x3
180x2
180x2

Incline DB Bench Press

50x11
50x10
50x9
50x8

DB Shoulder Press

45x8 PR (+5lbs)
45x6 PR (+5lbs)
45x2 PR (+5lbs)
45x7 PR (+5lbs)
45x1 PR (+5lbs)


One handed overhead tricep extension

20x10 PR (First time)
20x10 PR (First time)
20x10 PR (First time)

Decline crunches

30x10
30x10
30x10

Overall thoughts: Really pissed that my bench wont BUDGE!!!!! UGH!!!! Despite my PR im really concerned about going up with my bench press

jakey
11-05-2010, 05:13 PM
Friday, November 5th 2010

Deadlifts:


Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

275x3 PR (+5lbs)
275x3 PR (+5lbs)
275x3 PR (+5lbs)


Front squat

155x7PR (+5lbs)
155x3 (make up set)
155x6PR (+5lbs)
155x4 (make up set)

Chin ups

bw+10lbs x 6PR (+10lbs)
bw+10lbs x 6PR (+10lbs)
bw+10lbs x 6PR (+10lbs)
bw+10lbs x 3PR (+10lbs)
bw+10lbs x 3 (make up set)


Forced negative Bicep curl

40x8 PR (First time)
40x8 PR (First time)
40x8 PR (First time)


Calf Raises

175x15PR (+5lbs)
175x15PR (+5lbs)
175x15PR (+5lbs)



Overall thoughts: Slightly disappointed i didnt pull 5 reps for all sets on 275. My bar is pretty bad so my hands slipped out on the last couple of reps. As a result i almost plowed a hole through the ground but its all good hahaha.

I dont really "sense" the effects of the creatine kicking in...been taking it for around 2 weeks, 5g each day.

jakey
11-08-2010, 05:18 PM
Monday, November 8th 2010 (Week 9 of SPBR)

Squats:

Warm up

barx5
90x5
140x1
160x1
190x1

Working set

225x5 (high) PR (+5lbs)
225x5 (high) PR (+5lbs)
190x5 (box squat. Going to start these from now to get used to parralel squatting)

Leg curl

100x10PR (+5lbs)
100x10PR (+5lbs)
100x10 PR (+5lbs)

BB Bent Over Rows

Warm up

barx5

Working set

160x6PR (+5lbs)
160x6PR (+5lbs)
160x6PR (+5lbs)
160x6PR (+5lbs)

DB Preacher curls

35x8
35x8
35x8


Calf Raises

180x15PR (+5lbs)
180x15PR (+5lbs)
180x15PR (+5lbs)

Overall thoughts: It was generally a good day apart from the fact that my squat isn't moving!!! ugh!!! going to research why its not progressing as i'd like. And yes i am eating adequately (currently putting on weight)

jakey
11-10-2010, 05:05 PM
Wednesday, November 10th 2010

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1


Working set

180x3
180x3 PR (+1rep)
180x2


Incline DB Bench Press

50x11
50x10
50x9
50x8

DB Shoulder Press

45x8
45x8
45x8


One hand tricep extension

20x10
20x11 PR (+1rep)
20x12 PR (+2reps)


Weighed sit ups

50x10 PR (+5lbs)
50x10 PR (+5lbs)
50x10 PR (+5lbs)


Overall thoughts: Mediocre workout. Didn't feel at my best because my elbow was hurting me a bit during the bench press working sets. Nonetheless i got squeezed an extra rep out of the flat BP but still wondering why its moving so slow! Might change programs if i stall too much in December

PumaKrieg
11-10-2010, 08:09 PM
Friday, November 5th 2010

I dont really "sense" the effects of the creatine kicking in...been taking it for around 2 weeks, 5g each day.[/B]

You can go up to 10 grams a day, as a matter of fact I believe that is what Wesley/Ironaddict used to recommend.

mistermojorizin
11-10-2010, 10:20 PM
You can go up to 10 grams a day, as a matter of fact I believe that is what Wesley/Ironaddict used to recommend.

http://ironaddicts.com/forums/showthread.php?t=26728

Here's a couple quotes from IA from that thread:

With mono, 10-15 grams a day every day is what works

As long as it's micronized

so its 10g/day minimum

jakey
11-12-2010, 05:02 PM
2 Month Progress Report

Things are starting to roll.

Weight change: +4lbs (very happy i started to eat more haha).

Current weight: 157.6lbs


Pictures:

Front double Bicep:

http://i22.photobucket.com/albums/b332/XxLunarxX/ilaffedalsome-1.jpg

Rear lat spread:

http://i22.photobucket.com/albums/b332/XxLunarxX/P1020089.jpg

Tricep:

http://i22.photobucket.com/albums/b332/XxLunarxX/trolls.jpg


Most muscular:

http://i22.photobucket.com/albums/b332/XxLunarxX/laffinggaz.jpg

jakey
11-12-2010, 05:17 PM
Friday, November 12th 2010

Deadlifts

280x5PR (+5lbs)
280x5PR (+5lbs)
280x5PR (+5lbs)

Front squats

165x7 PR (+5lbs)
165x3 (make up set)
165x5 PR (+5lbs)
165x5 (make up set)

Chin ups

bw+15lbs x 6 PR (+5lbs)
bw+15lbs x 6 PR (+5lbs)
bw+15lbs x 6 PR (+5lbs)
bw+15lbs x 6 PR (+5lbs)

Forced negative curls

With a 0:6 tempo (positive, negative)

40x8
40x8
40x8

Calf Raises

185x15PR (+5lbs)
185x15PR (+5lbs)
185x15PR (+5lbs)


Overall thoughts: Deadlifts felt a bit sluggish despite the fact that i pulled 5lbs more than last time. Im starting to take breaks between reps because its too heavy.

jakey
11-13-2010, 08:40 PM
Saturday, November 13th 2010

Incline Barbell Bench Press

Warm up

barx5
90x5
100x1
110x1
130x1

Working set

160x5 PR (+5lbs)
160x5 PR (+5lbs)
160x5 PR (+5lbs)

Flat DB Bench Press

55x10PR (+5lbs, +2reps )
55x8 PR (+5lbs)
55x8 PR (+5lbs)
55x8 PR (+5lbs)

Seated Military Press

90x8
90x8
90x8

Dumbell Kick Backs

30x10
30x10
30x10

Side bends

65x10 PR (+5lbs)
65x10 PR (+5lbs)
65x10 PR (+5lbs)


Overall thoughts: Felt like a great day today, and thankfully it was a great workout too :) I did monday's workout today because im extremely busy on sunday and the monday because of school projects and such. Only body parts that were sore today were my back and traps so i figured i could hit up a chest oriented workout

LG1
11-13-2010, 09:05 PM
Strong lifting young blood, stay with it. You are already ahead of the curve.

vamshi
11-13-2010, 11:53 PM
Look pretty big in those progress pics as well :D
Strength has been progressing great too, Wont be long until you hit 3 plates for worksets on deadlifts!

noticed that you remembered me from my bb.com days, were you on there when i first made an account there too?

jakey
11-17-2010, 06:28 PM
Wednesday, November 17th 2010

Flat Barbell Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

180x3
180x3
180x2

Incline DB Bench Press

60x8 PR (+10lbs)
60x8 PR (+10lbs)
60x5 PR (+10lbs)
60x3 (make up set)
60x4 PR (+10lbs)
60x4 (make up set)

DB Shoulder Press

50x8 PR (+5lbs)
50x5 PR (+5lbs)
50x3 (make up set)
50x4 PR (+5lbs)
50x4 (make up set)

One handed overhead tricep extension

25x10PR (+5lbs)
25x10PR (+5lbs)
25x10PR (+5lbs)

Decline Weighed Russian twist

10x10
10x10
10x10

Overall thoughts: Great PR set on the incline DB press, really happy about that. Switched to a decline weighed Russian twist since regular heavy decline sit ups knocked the crap out of me. Will take a break from these for a while before going back.

jakey
11-19-2010, 11:05 PM
Friday, November 19th 2010

Deadlifts

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

285x5PR (+5lbs)
285x5PR (+5lbs) reps 4,5 80% of lockout
285x5PR (+5lbs) reps 3,4,5 80% of lockout

Front squat

Warm up

barx5


Working set

165x5
165x5 (make up set)
165x5
165x5 (make up set)

Chin ups

bw+20lbs x 6 PR (+5lbs)
bw+20lbs x 4 PR (+5lbs)
bw+20lbsx2 (make up set)
bw+20lbsx4 PR (+5lbs)
bw+20lbsx2 (make up set)
bw+20lbsx4 PR (+5lbs)
bw+20lbsx2 (make up set)

Forced negative curls


40x8
40x8
40x8

Calf Raises

190x15PR (+5lbs)
190x15PR (+5lbs)
190x15PR (+5lbs)


Overall thoughts: Bar felt slippery today (or maybe my grip just failed me) Couldn't lock out on most of the reps on my 2nd and 3rd set of deadlifts. Got up to like 80% of the way and couldn't get in the position where my back was erect, bar would slip before then and had to let go.


Its fine though, ill get it next week!

jakey
11-22-2010, 07:05 PM
Monday, November 22nd 2010 (Week 10 of SPBR)

Parallel Box Squats

Warm up (were done ATG)

barx5
90x5
140x1
160x1
190x1

Working set

200x5 PR (+10lbs)
200x5 PR (+10lbs)
200x5 PR (+10lbs)


Leg curl

105x10PR (+5lbs)
105x6 PR (+5lbs)
105x4 (make up set)
105x6 PR (+5lbs)
105x4 (make up set)


Barbell Bent Over Rows

Warm up

barx5

165x6PR (+5lbs)
165x6PR (+5lbs)
165x6PR (+5lbs)
165x6PR (+5lbs)


E-Z Curl Preacher curls

50+bar weight (not determined yet) x 8
50+bar weight (not determined yet) x 8
50+bar weight (not determined yet) x 8

Calf Raises

195x15PR (+5lbs)
195x15PR (+5lbs)
195x15PR (+5lbs)

Overall thoughts: Great workout, was so excited to try my new e-z curl bar. In the end I got a great pump on my biceps with it and I love it already! I can't wait till Wednesday when i do skull crushers for the first time in months!

jakey
11-24-2010, 05:51 PM
Wednesday, November 24th 2010

Flat Barbell Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

180x3
180x3
180x3 PR (+1rep)

Incline DB Bench Press

65x8 PR (+5lbs)
65x6 PR (+5lbs)
65x2 (make up set)
65x4 PR (+5lbs)
65x4 (make up set)
50x8 (too exhausted to continue with 65lbs)

Shoulder Press

50x8
50x6
50x2 (make up set)
50x5
50x3 (make up set)

E-Z Curl Skull Crushers

20+barweight x 10
25 +barweight x10
25+ barweight x10

Weighed sit ups

65x10 PR (+15lbs)
65x10 PR (+15lbs)
65x6 PR (+15lbs)
65x4 ( make up set)

Overall thoughts: OMG FINALLY GOT 3 reps on 3 SETS WITH 180!!! SO HAPPY LOL! Time to move up to 185 :P Also happy I can do skullcrushers PROPERLY now with this new bar :D im expecting big gains from my triceps!

jakey
11-26-2010, 09:34 PM
Friday, November 26th 2010

Deadlifts

290x5 PR (+5lbs)
290x5 PR (+5lbs)
290x5 PR (+5lbs)

Front squats


170x5PR (+5lbs)
170x5PR (+5lbs)


Chin ups

20lbs + bw x 6
20lbs + bw x 6
20lbs + bw x 5
20lbs + bw x1 (make up rep)
20lbs + bw x3
20lbs + bw x3 (make up set)

Forced negative curls

40x8
40x8
45x8 PR (+5lbs)

Calf Raises

200x15PR (+5lbs)
200x15PR (+5lbs)
200x15PR (+5lbs)


Overall thoughts: Got my first nose bleed today from deadlifts! Felt great acually hahaha. Was on the first rep on the lift off and i felt a very slight rip in my nose and blood came flowing down. It ceased bleeding by the 2nd set but boy did it feel good to know i was training hard!

Bluedog
11-26-2010, 10:26 PM
Nice PRs, you've been making lots of progress.

B.Money
11-26-2010, 10:41 PM
Damn man, nice job losing your nostrilginity. Nice progress in here.

jakey
11-26-2010, 11:34 PM
Damn man, nice job losing your nostrilginity. Nice progress in here.

Hahahaahaha i accually googled that word at first because I had no idea what you were talking about but then i realised you were referring to my nose bleed :P


Thank you and to BlueDog!

jakey
11-29-2010, 05:25 PM
Monday, November 29th 2010 (Week 11 of SPBR)

Incline Barbell Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

165x5 PR (+5lbs)
165x5 PR (+5lbs)
165x3 PR (+5lbs)
165x2 (make up set)

Flat Dumbell Bench Press

60x8 PR (+5lbs)
60x8 PR (+5lbs)
60x6 PR (+5lbs)
60x2 PR (+5lbs)
60x6 PR (+5lbs)
60x2 (make up set)

Seated Military Press

100x8 PR (+10lbs)
100x8 PR (+10lbs)
100x6 PR (+10lbs)
100x2 (make up set)

Overhead tricep extension w/ E-z Curl bar

40lbs + bar weight x 10
40lbs + bar weight x 10
40lbs + bar weight x 8
40lbs + bar weight x 2 (make up set)

Side bends

70x10 PR (+5lbs)
70x10 PR (+5lbs)
70x10 PR (+5lbs)


Overall thoughts: Happy about today's PR's that I set! Nothing much to say beside the fact that my bulking is going quite well up till now. I can't wait to hit 170lbs and see myself in the mirror.

jakey
12-02-2010, 05:06 PM
Thursday, December 2nd 2010 (Wednesday's Workout)

Flat Barbell Bench Press

barx5
90x5
110x1
140x1
160x1

Working set

185x3 PR (+5lbs)
185x3 PR (+5lbs)
185x3 PR (+5lbs)

Incline DB Bench Press

65x8
65x6
65x2 (make up set)
65x5
65x3 (make up set)
50x8

DB Shoulder Press

55x5
55x (fail)
50x3 (make up set)
50x6
50x2 (make up set)
50x5
50x3 (make up set)


E-Z Curl Skull Crushers

50 + bar weight x 10
50+ bar weight x 10
50 + bar weight x 7
50+ bar weight x3 (make up set)

Decline Weighed Russian Twists

15lbs x 10 PR (+5lbs)
15lbs x 10 PR (+5lbs)
15lbs x 10 PR (+5lbs)

Overall thoughts: ECSTATIC ABOUT MY NEW BENCH PR!!!!! And i completed the 3 sets of 3 reps with 5 added pounds!! WOOAHH!!! Coming from a 2 months plateau stuck on the same weight and immediately ripping up 185, im so happy im still progressing!

jakey
12-03-2010, 07:20 PM
Friday, December 3rd 2010

Deadlifts

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

290x3 PR (+5lbs)
290x3 PR (+5lbs)
290x3 PR (+5lbs)

Front squat

Warm up

barx5

Working set

175x5 PR (+5lbs)
175x5 PR (+5lbs)
175x5 PR (+5lbs)
175x5 PR (+5lbs)

Chin ups

25lbs + bw x 6 PR (+5lbs)
25lbs + bw x 6 PR (+5lbs)
25lbs + bw x 3 PR (+5lbs)
25lbs + bw x 3 (make up set)
25lbs + bw x 3 PR (+5lbs)
25lbs + bw x 3 (make up set)

EZ Curl Preacher Curls

55 + bar weight x 8 PR (+5lbs)
55 + bar weight x 6 PR (+5lbs)
50 + bar weight x 7
50 + bar weight x 3

Calf Raises

205 x 15 PR (+5lbs)
205 x 15 PR (+5lbs)
205 x 15 PR (+5lbs)


Overall thoughts: Came in today's workout a bit drowsy. Didn't want to skip workout tho since im scheduled a deload / rest week (havent decided yet) during the end of the month so I want to push myself for these last couple weeks of workout. Set a few PR's, deadlift's didnt feel as strong today. Missed 2 reps on each set :( Oh well!

jakey
12-06-2010, 05:32 PM
Monday, December 6th 2010 (Week 12 of SPBR)

Parallel Box Squats

Warm up

barx5
90x5
140x1
160x1
190x1

Working set

210x5 PR (+10lbs)
210x5 PR (+10lbs)
210x5 PR (+10lbs)


Leg curls

110x10 PR (+5lbs)
110x10 PR (+5lbs)
110x7 PR (+5lbs)
110x3 (make up set)

Barbell Rows

165x6
165x6
165x6
165x6

Forced negative concentration curls

45x8 PR (+5lbs)
45x8 PR (+5lbs)
45x8 PR (+5lbs)


Calf Raises

215x15 PR (+10lbs)
215x15 PR (+10lbs)
215x15 PR (+10lbs)


Overall thoughts: Day went great! Happy about my squats which shot up today! Other than that everything went as usual :)

B.Money
12-06-2010, 05:35 PM
Damn, nice PR's

jakey
12-08-2010, 06:32 PM
Wednesday, December 8th 2010

Flat BB Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

190x3 PR (+5lbs)
190x3 PR (+5lbs)
190x3 PR (+5lbs)

Incline DB Bench Press

65x8
65x6
65x2 (make up set)
65x4
65x4 (make up set)
50x8

DB Shoulder Press

55x6 PR (+1rep)
55x fail
50x6
50x2 (make up set)
50x4
50x4 (make up set)

EZ Bar Skull Crushers

55+barweight x 10 PR (+5lbs)
55+barweight x 10 PR (+5lbs)
55+barweight x 8 PR (+5lbs)
55+barweight x 2 (make up set)

Weighed sit ups

70x10 (DB on chest ...hurt so much)
70x10 (same thing. Hurt too much, not doing this anymore)

25x12 (25lbs plate behind head...much better + more muscle activation)


Overall thoughts: Great day! PR'd on bench yet again! SO HAPPY!!!! I think ive officially broken through my plateau and hopefully this gaining streak wont end till i hit atleast 200 for reps!

jakey
12-11-2010, 11:38 PM
Saturday, December 11th 2010 (Friday's workout)

Deadlifts

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

300x1 (felt a slight pull/strain on groin area)
270x5 (jumped back 30lbs to make sure I didnt screw anything up)
270x5
270x5


Front squat

Warm up

barx5

Working set

180x5 PR (+5lbs)
180x5 PR (+5lbs)(felt slight groin pull on left side)
140x10 (went back 40lbs, again by fear that i may injure myself)

Chin ups

25+bw x 6
25+bwx 6
25+ bw x 4 PR (+1rep)
25 + bw x 2 (make up set)
25 + bw x4 PR (+1rep)
25 + bw x 2 (make up set)

EZ Bar Preacher curls

50+barweight x 8
50+barweight x8
50+barweight x 8

Calf Raises

225x15 PR (+10lbs)
225x15 PR (+10lbs)
225x15 PR (+10lbs)


Overall thoughts: Horrible day today I find....had a major set back for deadlifts and front squats because of some spontaneous abdominal pulls...goin to take it easy and not risk injury. Hopefully it gets better by next week!

jakey
12-12-2010, 12:05 PM
3 Month Progress Report

Weight change: +4.6lbs

Current weight: 162.2lbs (morning weight)


Progress pictures:

Rear lat spread

http://i22.photobucket.com/albums/b332/XxLunarxX/P1020170.jpg

Front double bicep

http://i22.photobucket.com/albums/b332/XxLunarxX/LOLJOKES2.jpg


Side Bicep

http://i22.photobucket.com/albums/b332/XxLunarxX/LOLJOKES1.jpg


Most muscular

http://i22.photobucket.com/albums/b332/XxLunarxX/LOLJOKES3.jpg

jakey
12-13-2010, 06:24 PM
Monday, December 13th 2010 (Week 13 of SPBR)

Incline BB Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

170x5 PR (+5lbs)
170x5 PR (+5lbs)
170x3 PR (+5lbs)
170x2 (make up set)

Flat DB Bench Press

60x10 PR (+2 reps)
60x8
60x6
60x2 (make up set)
60x5
60x3 (make up set)

Wide grip upright rows (emphasis on medial delts)

Warm up

40 + barweight x 10

Working set

60 + barweight x 10
70 + barweight x 10
70 + barweight x 10

Skullcrushers

60 + barweight x 10
60 + barweight x 10
60 + barweight x 5
60 + barweight x 5 (make up set)

Side bends

75 x 10 PR (+5lbs)
75 x 10 PR (+5lbs)
75 x 10 PR (+5lbs)


Overall thoughts: Glad of the PR's i set today! Pretty excited about finally breaching the 160lbs mark (bodyweight wise) . 170 will come in a heartbeat!

jakey
12-15-2010, 08:10 PM
Wednesday, December 15th 2010

Flat Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

195x3 PR (+5lbs)
195x2 PR (+5lbs)
195x2 PR (+5lbs)

Incline DB Bench Press

65x8
65x6
65x2 (make up set)
65x5
65x3 (make up set)
50x8

Seated Military Press

105x8
105x6
105x2 (make up set)
105x4
105x4 (make up set)

Lateral raises

15x12
15x12
15x12

Ez Curl French Press

40+barweight x 12 PR (+2 reps)
40+barweight x 12 PR (+2reps)
40+barweight x 8 PR (+2reps)
40+barweight x 4 (make up set)

Decline Russian twists

20x10 PR (+5lbs)
20x10 PR (+5lbs)
20x10 PR (+5lbs)


Overall thoughts: Great day! Put up well with the 195 although I didnt hit all 3 sets, missed 1 rep for the last 2 sets. Not bad though! Added some lateral raises as an additional accessory work in order to work more on my shoulder width (really lacking).

vamshi
12-15-2010, 08:16 PM
Nice work on the benching Jakey.

I think you can hit 225 x 1 by February at the latest :D
You added quite a bit of size too despite only a 4 lb gain. Much bigger than me now.

TheBrent
12-16-2010, 02:33 PM
Lots and lots of PRs. Size looks like it's coming along too. Keep up the heavier weights/eating and you'll keep growin' man.

Great chin ups btw!

jakey
12-19-2010, 01:05 AM
Saturday, December 19th 2010 (Friday's workout)

Deadlifts

Warm up

barx5
90x5
140x1
160x1
190x1
210x1

Working set

300x3 PR (+5lbs)
300x3 PR (+5lbs)
300x3 PR (+5lbs)

Front squats

180x5 PR (+5lbs)
180x5 PR (+5lbs)
140x8 (felt like i was gunna pass out after 180's, so i dropped the weight)
140x8

Chin ups


25 + bw x 6
25 + bw x 6
25 + bw x 4
25 + bw x 2 (make up set)
25 + bw x 4
25 + bw x 2 (make up set)

EZ Bar Preacher Curls

50 + barweight x 10 PR (+2 reps)
50 + barweight x 8
50 + barweight x 2 (make up set)
50 + barweight x 5
50 + barweight x 5 (make up set)

Calf Raises

230x15 PR (+5lbs)
230x15 PR (+5lbs)
230x15 PR (+5lbs)


Overall thoughts: Tightened up my belt this time and didnt really feel a strain on my groin area like last week however i still felt it a bit when i exert myself too much. Taking a week off anyway though. Hopefully this is just a strain

jakey
12-22-2010, 01:35 PM
WEEK 14 OF SPBR = Full rest week! Going to celebrate the holidays!



Will post back on week 15!

jakey
12-30-2010, 12:19 AM
Monday, December 27th 2010 (Week 15 of SPBR)

Incline Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

175x5 PR (+5lbs)
175x4 PR (+5lbs)
175x1 (make up set)
175x3 PR (+5lbs)
175x2 (make up set)

DB Flat Bench Press

60x10
60x8
60x8 PR (+2 reps)
60x5
60x3 (make up set)

Upright Rows (wide grip)

70x10
70x11 PR (+1 rep)
70x12 PR (+2 reps)

Rear Delt flyes

30x8
30x8
30x8


Side bends

80x10 PR (+5lbs)
80x10 PR (+5lbs)
80x10 PR (+5lbs)

Overall thoughts: Great week back in ! its all I can say! Instant PR on bench, didnt feel as weak. Was so excited to get back into the gym

jakey
01-04-2011, 04:54 PM
Wednesday, December 29th 2010

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

200x3 PR (+5lbs) ---> Goal before end of New Year achieved
200x1 PR (+5lbs)
200x1 PR (+5lbs)
200x1 PR (+5lbs)

Incline DB Bench Press

65x8
65x8
65x5
65x3 (make up set)
50x8

DB shoulder press

55x5
50x5
40x8

DB Lateral Raises

15x12
15x12
15x12

EZ Curl Skull Crushers

65 x barweight x 10 PR (+5lbs)
65 x barweight x 6 PR (+5lbs)
65 x barweight x 2 (make up set)
65x barweight x 5 PR (+5lbs)
65 x barweight x 3 (make up set)

Ab work

Ab rollout -> 1x10
25lbs Decline Sit ups --> 1x10
Hanging knee raises --> 1x10

Overall thoughts: Happy on having met my bench goal! Attempting a new ab work routine to help strengthen out my core even more

jakey
01-04-2011, 05:02 PM
Saturday, January 1st 2011

Good Mornings

Warm up

barx5
90x5
110x1
140x1

Working set

140x5
140x5
140x5

Deadlifts

200x10

Leg extensions

147.5x10

Chin ups


25+bw x 6
25+bw x 6
25+bw x 5
25+bw x 1
25+bw x 4
25+bw x 2

EZ Preacher Curls

55x8 PR (+5lbs)
55x6 PR (+5lbs)
55x2 (make up set)
55x5 PR (+5lbs)
55x3 (make up set)
Calf Raises

235x15 PR (+5lbs)
235x15 PR (+5lbs)
235x15 PR (+5lbs)

Overall thoughts: Not really much to say apart from HAPPY NEW YEAR!!!!! And swapped out deadlifts for GM's in order to strengthen my core + lower back. Hopefully this will bring my deadlift up in a jiffy!

jakey
01-04-2011, 05:09 PM
Monday, January 3rd 2011 (Week 16 of SPBR)

Parallel Box Squats

Warm up set (Warm up sets were done ATG)

barx5
90x5
140x1
160x1
190x1

Working set

215x5 PR (+5lbs)
215x5 PR (+5lbs)
215x5 PR (+5lbs)

Leg Curls

110x10
110x10 (skin right above my heal started ripping off so i had to stop)

Stiff-Legged Deadlifts

90x10 (light set)

Barbell Rows

Warm up set

90x5

Working set

170x6 PR (+5lbs)
170x6 PR (+5lbs)
170x6 PR (+5lbs)
170x6 PR (+5lbs)

21's with EZ Curl

20 + barweight x 21
30 + barweight x 21
40 + barweight x 21

Calf Raises

240x15 PR (+5lbs)
240x15 PR (+5lbs)
240x15 PR (+5lbs)


Overall thoughts: Great day, squats felt so heavy....yet I managed to squeeze out the 3 sets of 5 reps. Hopefully my legs get stronger soon....getting a bit discouraged here haha! But other than that everything else is coming along nicely.

jakey
01-10-2011, 01:46 AM
Wednesday, January 5th 2011

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

200x3
200x1
200x1
200x1

Incline DB Bench Press

65x8
65x8
65x6 PR (+1 rep)
65x2 (make up set)
50x8

DB Shoulder Press

55x5
50x5
45x8

Lat raises

20x12 PR (+5lbs)
20x12 PR (+5lbs)
20x12 PR (+5lbs)

E-Z Curl French Press

50x10 PR (+5lbs)
50x10 PR (+5lbs)
50x10 PR (+5lbs)

Ab Work

Ab Rollout x 10

Weighed sit ups

35x10 PR (+10lbs)

Hanging Leg Raises

bodyweight x 10
bodyweight x 10


Overall thoughts: Pretty good workout. Nothing much to share. PR's here and there on some of my accessory lifts. Starting to stall, time to switch gears!

jakey
01-10-2011, 01:52 AM
Friday, January 7th 2011

Good Mornings

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

145x5 PR (+5lbs)
145x5 PR (+5lbs)
145x5 PR (+5lbs)

Deadlifts

Warm up

barx5
90x5
110x1
140x1

Working set

210x10 PR (+10lbs)

Leg extensions

147.5 x 15 PR (+5 reps)

Chin ups


25 + bw x 6
25 + bw x 6
25 + bw x 6 PR (+1 rep)
25 + bw x 4
25 + bw x 2 (make up set)

E-Z Curl Preacher Curls

55x8
55x8 PR (+2 reps)
55x5
55x3 (make up set)

Calf Raises

250x10 PR (+5lbs)
250x10 PR (+5lbs)
250x10 PR (+5lbs)

Overall thoughts: Felt great today! Awesome workout! Awesome lunch too LOL. Bought a veal sandwich at a restaurant called Foccacio's and it was amazingggg but not so filling since it was like 8"

jakey
01-10-2011, 10:04 PM
Monday, January 10th 2011 (Week 16 of SPBR)

Incline BB Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

180x3 PR (+5lbs)
180x3 PR (+5lbs)
180x2 PR (+5lbs)

DB Flat Bench Press

60x10
60x10
60x8 PR (+2 reps)
60x6 PR (+1 rep)
60x2

Upright Row (wide grip)

75x10 PR (+5lbs)
75x11 PR (+5lbs, +1 rep)
75x12 PR (+5lbs, +2 reps)

Rear Delt Flyes

30x10 PR (+2 reps)
30x10 PR (+2 reps)
30x10 PR (+2 reps)

Side Bends

90x6 PR (+10lbs)
90x6 PR (+10lbs)
80x10

Overall thoughts: PR'd on every lift! Really proud of myself! Giving myself a good workout before exam week (next week) in which i will have to take a week off :(

T.K
01-11-2011, 02:50 PM
Your bench is doing really well at the moment. Good luck with your exams

jakey
01-12-2011, 05:38 PM
Your bench is doing really well at the moment. Good luck with your exams

Thank you man!

jakey
01-12-2011, 05:43 PM
4 Month Progress Report

Weight change: +4.2lbs

Current weight: 166.4lbs (morning weight)


Progress pictures:

Front double bi

http://i22.photobucket.com/albums/b332/XxLunarxX/hi2u.jpg

Random delt + trap pose....strong delts i know :( lol

http://i22.photobucket.com/albums/b332/XxLunarxX/P1020277.jpg


Most muscular...ish

http://i22.photobucket.com/albums/b332/XxLunarxX/hi-1.jpg




lmao i think im starting to get fat! Good thing im almost at 170lbs hahaha


ill get a tricep pose up tomorrow or friday. Working on some projects atm

daneoz
01-12-2011, 11:22 PM
solid lifting bud, subbed :D

jakey
01-15-2011, 06:19 PM
solid lifting bud, subbed :D

Thanks! Great to see you're doing SPBR too! Happy lifting :)

NorwegianGuy92
01-15-2011, 06:30 PM
Looking big, man!

Subbed:)

jakey
01-15-2011, 06:41 PM
Wednesday, January 12th 2011

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

200x3
200x2 PR (+1 rep)
200x1
200x1

Incline DB Bench Press

65x10 PR (+2 reps)
65x8
65x2 (make up set)
65x5
65x3 (make up set)
50x8
50x2 (make up set)

DB Shoulder Press

55x6 PR (+1 rep)
50x5
45x8

Lat raises

20x15 PR (+3 reps)
25x10 PR (+5lbs)
25x10 PR (+5lbs)

EZ Curl French Press

55x8 PR (+5lbs)
55x2 (make up set)
55x4 PR (+5lbs) (wtf happened?)
50x6 (make up set)
40x8 (sigh...)
40x2 (make up set)

Ab Work

Ab rollout
70lbs on the bar x 12 PR (+2 reps)

Weighed Sit Ups

35x15 SUPER PR (+5lbs, +5reps)

Hanging Leg Raises

bodyweight x 10
bodyweight x 10

Overall thoughts: Pretty disappointed on my french curls today....triceps felt SO weak! I hope they have the time to recover in 2 weeks so that I can hit them harder. But overall this workout was great! Kinda over trained a bit on purpose since I have this week off. So more rest :)

jakey
01-15-2011, 08:49 PM
Friday, January 14th 2011

Good Mornings

Warm up (beltless)

barx5
90x5
100x1
110x1
140x1

Working set (w/ belt)

150x5 PR (+5lbs)
150x5 PR (+5lbs)
150x5 PR (+5lbs)

Deadlifts

Warm up

90x5
110x1
140x1
160x1

Working set

225x10 PR (+15lbs)

Leg extensions

155x15 PR (+7.5lbs)

Chin ups

30x6 PR (+5lbs)
30x6 PR (+5lbs)
30x4 PR (+5lbs)
30x2 (make up set)
30x3 PR (+5lbs)
30x3 (make up set)

Incline Seated DB Curls

30x8
30x8
30x8

Calf Raises

250x12 PR (+2 reps)
250x12 PR (+2 reps)
250x12 PR (+2 reps)


Overall thoughts: Great workout! Don't know if I mentioned but squats/deadlifts/good mornings will always be belted in fear that I cause a hernia. So yeah, great workout! Loads of PR's (especially happy that my chin up moved up :D )

jakey
01-16-2011, 10:26 PM
Looking big, man!

Subbed:)

Thank you sir! You have have equally admirable lifts and physique

daneoz
01-21-2011, 08:30 PM
nice bench man, keep smashing it!

jakey
01-22-2011, 08:33 PM
Thanks man! This weeks been off because of exams.

Scored a 97% on my chemistry exam, waiting for physics results, doing English exam on monday!!

Here are my grades for my whole chemistry class! Yes i attend a french school lol

http://i22.photobucket.com/albums/b332/XxLunarxX/g-nius.jpg

Translations for the assignments (numbers stay constant within languages....AHAHAHAH!.. what a joke)

1) Lab on Esterification
2) Project on Organic Chemistry
3)Test on Organic Chemistry
4) Test on module 3 (which was thermo chemistry)
5) Lab on the speed of chemical reactions
6)Test on chemical equilibrium
7) Chemistry oral presentation
8) Oral presentation on the atomic model
9) Final Exam


Note: on the different criteria a 4 is worth a 94%, and a 4+ is worth 100%

Yet in the globalization of the marks, a 4 can be from 87-94%, and a 4+ can be from 95-100%


So on my exam I got 94 + 100 + 100 + 94 = 97%!

My final grade for the course (hence achieving my credit) is around 95-96%, (hopefully my teacher puts the 96!)

Haha im so happy! Can't wait to get back into lifting

NorwegianGuy92
01-23-2011, 04:22 AM
Damn, 97%...that sounds very impressive, way to go :)

jakey
01-23-2011, 05:44 PM
Damn, 97%...that sounds very impressive, way to go :)

Thank you NorweigianGuy! :)

daneoz
01-24-2011, 07:47 PM
those are some awesome grades man!

jakey
01-24-2011, 09:25 PM
those are some awesome grades man!

hehehehe :D

jakey
01-24-2011, 09:32 PM
Monday, January 24th 2011 (Week 18 of SPBR)

Parralel Box Squats

Warm up set (Warm up sets were down ATG)

barx5
90x5
140x1
160x1
190x1

Working set

220x5 PR (+5lbs)
220x5 PR (+5lbs)
220x5 PR (+5lbs)

Stiff Legged Deadlifts

140x10 PR (+50lbs) --> Dont be surprised I went super light last week
140x10 PR (+50lbs)
140x10 PR (+50lbs)

Barbell Rows

175x6 PR (+5lbs)
175x6 PR (+5lbs)
175x6 PR (+5lbs)
175x6 PR (+5lbs)

21's with EZ Curl

40 + barweight x 21 PR (+20lbs)
40 + barweight x 21 PR (+10lbs)
40 + barweight x 21

Calf Raises

250x15 PR (+3 reps)
250x15 PR (+3 reps)
250x15 PR (+3 reps)

Overall thoughts: Great rest week. Destroyed my exams (well my chem exam atleast. Still waiting for others. I think i did pretty well though).

PR's came in big numbers. Got a nasty cough...my whole abdominal region is strained and sore because I coughed so much (still am).

Don't feel sick in anyway though which is why I still worked out. Didn't cough as much while in the gym.

Overall great day, thinking about cutting/recomping ahead of schedule though! Will start constructing a diet (or atleast a plan) during this week off school!

jakey
01-25-2011, 08:12 PM
My biceps felt pretty big today (must be because they are sore from yesterday lol)

Oh well

http://i22.photobucket.com/albums/b332/XxLunarxX/P1020317.jpg

jakey
01-26-2011, 06:14 PM
Wednesday January 26th 2011

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

200x3
200x2
200x1
200x1

Incline DB Bench Press

65x9
65x7
65x4 (make up set for previous set misses)
65x4
65x4 (make up set)
50x7
50x3 (make up set)

DB Shoulder Press

55x6
50x5
45x8

Lat raises

25x12 PR (+5lbs, +3 reps)
25x12 PR (+3 reps)
25x12 PR (+3 reps)

EZ Curl Skull Crushers (pyramid up)

50x12
60x8
65x4
65x2 (make up set)

Ab Work


Ab rollout

90lbs on bar x 12 PR (+20 lbs)

Weighed decline sit ups

25x12 PR (+2 reps)

Hanging leg raises

bodyweight x 12 PR (+2 reps)
bodyweight x 12 PR (+2 reps)


Overall thoughts: Was a pretty crappy day to be honest. My pre-workout meal was eaten way too close to my workout so ... obviously I felt pretty nauseated the whole time which hindered my performance.

So yeah, note to self: Always allow 2 hours between meal and workout. I will definitely redeem myself next week.

jakey
01-30-2011, 09:11 PM
Sunday, January 30th 2011 (Friday's Workout)

Good Mornings

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

155x5 PR (+5lbs)
155x5 PR (+5lbs)
155x5 PR (+5lbs)

Deadlifts

Warm up

90x5
110x1
140x1
160x1

Working set

230x10 PR (+5lbs)

Leg extensions

155x17 PR (+2 reps)

Chin ups

30 + bw x 6
30 + bw x 6
30 + bw x 4
30 + bw x 2 (make up set)
30 + bw x 4 PR (+1 rep)
30 + bw x 2 (make up set)

Pinwheel Curls

20x12
30x10
40x6

Calf Raises

255x10 PR (+5lbs)
255x10 PR (+5lbs)
255x10 PR (+5lbs)


Overall thoughts: Yup, this is friday's workout. Didn't on workout on friday because I was at the ACC with a bunch of friends to watch the Raptors take on the Bucks. Raps lost but they got over 100 pts so free pizza :)

Workout went well, still got that dam cough tho :(

jakey
01-31-2011, 07:56 PM
Monday, January 31st 2011 (Week 19 of SPBR)

Incline BB Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

180x3
180x3
180x3 PR (+1 rep)

Flat DB Bench Press

60x11 PR (+1 rep)
60x8
60x2 (make up set)
60x7
60x6
60x3 (double make up set)

EZ Curl Upright row (wide grip)

75x12 PR (+2 reps)
75x12 PR (+1 rep)
75x12

Rear Delt Flyes

30x12 PR (+2 reps)
30x12 PR (+2 reps)
30x12 PR (+2 reps)

EZ Curl French Press

55x10 PR (+2 reps)
55x10 PR (+6 reps)
55x8
55x2

Side Bends

90x8 PR (+2 reps)
90x8 PR (+2 reps)
80x12 PR (+2 reps)

Overall thoughts: Great workout day today! Didn't feel really tired or anything. Hit repetition PR's almost everywhere!

daneoz
02-04-2011, 11:00 PM
Hey man, I'm doing SPBR as well, just a question on the DB bench accessory lifts, have you had a tough time progressing? I've been going well in my main lifts and then struggle to get extra reps/more weight on the DB work

jakey
02-06-2011, 02:23 PM
Hey man, I'm doing SPBR as well, just a question on the DB bench accessory lifts, have you had a tough time progressing? I've been going well in my main lifts and then struggle to get extra reps/more weight on the DB work

Yeah its kinda hard moving up with the DB work but I try to get an extra rep or 2 every week I workout

jakey
02-07-2011, 05:30 PM
Wednesday, February 2nd 2011

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

200x3
200x2
200x2 PR (+1 rep)
200x1

Incline DB Bench Press

70x8 PR (+5lbs)
70x5 PR (+5lbs)
70x4 PR (+5lbs)
60x6
50x7



Seated Shoulder Press

90x12
110x8
120x6

Lateral Raises

25x15 PR (+3 reps)
25x15 PR (+3 reps)
25x15 PR (+3 reps)


Skull Crushers

50x12
60x8
65x6 PR (+2 reps)


Ab work


Ab rollout

90lbs on bar x 12 reps

Weighed Crunches

40lbs x 10 PR (+5lbs)

Hanging Leg Raises

bw + 10lbs x 12 PR (+10lbs)
bw + 10lbs x 12 PR (+10lbs)


Overall thoughts: Sorry for posting this late guys, busy week but yeah, good workout, hit some nice PR's and finally a +5lbs on my Incline DB bench :)

jakey
02-07-2011, 05:46 PM
Monday, February 7th 2011 (Week 20 of SPBR) (Friday's workout)

Good Mornings

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

160x5 PR (+5lbs)
160x5 PR (+5lbs)
160x5 PR (+5lbs)

Deadlifts

Warm up

90x5
110x1
140x1
160x1

Working set

235x10 PR (+5lbs)

Leg extensions

155x20 PR (+3 reps)

Chin ups

30 + bw x 6
30 + bw x 6
30 + bw x 5 PR (+1 rep)
30 + bw x 1 (make up set)
30 + bw x 3
30 + bw x 3 (make up set)

Pinwheel curls

20x12
30x10

Alternating DB Curls

40x10

Calf Raises

255x12 PR (+2 reps)
255x12 PR (+2 reps)
255x12 PR (+2 reps)

Overall thoughts: Forced to workout today since I was busy for the weekend. Im going to go 3 days working out non stop. Oh boy haha! Well whatever its a good "shock" to my body and hopefully it will be able to recover on tuesday...when i have tae kwon do lol

jakey
02-08-2011, 05:57 PM
Tuesday, February 8th 2011 (Wednesday's workout)

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

200x3
200x2
200x2
200x2 PR (+1 rep)

Incline DB Bench Press

70x8
70x5
70x4
60x6
50x7

DB Shoulder Press

55x6
50x6 PR (+1 rep)
45x8
40x5

Lateral Raises

30x10 PR (+5lbs)
30x10 PR (+5lbs)
30x10 PR (+5lbs)

Skull Crushers

50x12
60x10 PR (+2 reps)
60x5
65x3 (make up set)


Ab Work

Ab rollout

12 reps

Decline crunches

bodyweight x 12

Decline Sit Ups

35x8 PR (+10lbs)

Hanging Leg Raises

bw + 20lbs x 10 PR (+10lbs)
bw + 20lbs x 10 PR (+10lbs)


Overall thoughts: Decent day today. Kinda burnt out since I worked out yesterday and I still have to workout again tomorrow. Ill pull through though. Currently on medication to cure my cough + phlegm... -_-

jakey
02-09-2011, 09:06 PM
Wednesday, February 9th 2011

Parallel Box Squats

Warm up

barx5
90x5
140x1
160x1
190x1

Working set

225x5 PR (+5lbs)
225x5 PR (+5lbs)
225x5 PR (+5lbs)

Stiff Legged Deadlifts

150x10 PR (+10lbs)
150x10 PR (+10lbs)
150x10 PR (+10lbs)

DB Rows

90x6
90x6
90x6
90x6
50x8 (burnout)

EZ Curl 21's

40 + barweight x 21

BB Curls

60 + barweight x 8
80 + barweight x 8 (purposely cheated a bit)

Calf Raises

255x12 PR (+2lbs)
255x12 PR (+2lbs)
255x12 PR (+2lbs)

Overall thoughts: Goodddddd workout!!!! Hit 2 plates on parallel box squats! Pretty happy! DB Rows looking strong too, first time I ever repped the 90's.

jakey
02-13-2011, 06:19 PM
Sunday, February 13th 2011 (Monday's workout--as in tomorrow :P )

Incline BB Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

180x5 PR (+2 reps)
180x4 PR (+1 rep)
180x3

Flat DB Bench Press

65x8 PR (+5lbs)
65x6 PR (+5lbs)
65x5 PR (+5lbs)
65x4 PR (+5lbs)
50x8 (burnout)

EZ Curl Upright row (wide grip)

80x12 PR (+5lbs)
80x12 PR (+5lbs)
80x12 PR (+5lbs)

Rear Delt Flyes

30x15 PR (+3 reps)
30x15 PR (+3 reps)
30x15 PR (+3 reps)

EZ Curl French Press

60x10 PR (+5lbs)
60x8 PR (+5lbs)
60x7 PR (+5lbs)
60x5 (double make up set)

Side Bends

90x10 PR (+2 reps)
90x10 PR (+2 reps)
80x12


Overall thoughts: OMG my lunch today was enormous...went to Cora's, had a crepe, omelette, ham , swiss cheese + 2 slices of buttered toast , various fruits. Gave me an intense shit but I think this did its job by fueling my workout with the energy I needed to set some really nice PR's! Really proud of myself :)

jakey
02-15-2011, 04:35 PM
Missed last friday's workout entirely. Tried to make up for it yesterday, and today but my lower back is FRIED from those side bends

I can hardly deadlift my warm up. Going to give me a nice long rest till this friday, where im going to rip it out to shreds.

jakey
02-19-2011, 11:01 PM
Update!

So since last monday I haven't posted in my log because I believe I pulled my lower back muscle, which prevented me from working out for the majority of this week.


On friday I was able to do an upper body workout which consisted of:

-Biceps
-Triceps
-Shoulders
-Chest
-Lats


Did not workout the middle/lower back nor my legs since, they obviously trigger some of the lower back muscles.

They were mainly isolation work for me to keep my back out of the movements as much as possible because it was still sore.

Well guess what! I'm basically all healed up, took the right precautions and avoided weights. Im feeling a lot better and by Monday I SHOULD be able to start off on my normal routine again.

Thanks! And progress pictures for my 6th month in will be up shortly

daneoz
02-20-2011, 01:08 AM
Good to hear bud. Also when you starting the diet?

NorwegianGuy92
02-20-2011, 05:10 AM
PRs everywhere, wow! Keep up the good work man :)

jakey
02-22-2011, 06:30 PM
Good to hear bud. Also when you starting the diet?

Not really going to start a set diet, but I will be eating less carbs on non-lifting days. Also, im going to be starting cardio so that should help with fat loss.

PRs everywhere, wow! Keep up the good work man :)

Thanks!

jakey
02-22-2011, 06:34 PM
Heres whats up.

Maxed out on bench at 220! Will definately get 2 plates by next week (will equally try to get a video of it)

Also attempted squats today - BAD IDEA almost messed up my back allover again. Foolish of me, thought i was 100% healed up but it just turned out that my lower isnt fully ready yet and I went up in weight too fast.


Damn, another workout day missed. I feel practically suicidal (not srs, but really angry)

Widge UK
02-23-2011, 10:22 AM
i know how your fealing mate, just suck it up bro. things will look up.

jakey
02-28-2011, 05:52 PM
Monday, February 28th 2011 (Week 1 of Cutting)


Incline BB Bench Press

Warm up

barx5
90x5
100x1
110x1
140x1

Working set

185x3 PR (+5lbs)
185x3 PR (+5lbs)
185x3 PR (+5lbs)


Flat DB Bench Press

65x9 PR (+1 rep)
65x7 PR (+1 rep)
65x5
65x5 PR (+1 rep)
50x8

EZ Curl Upright row (wide grip)

85x12 PR (+5lbs)
85x12 PR (+5lbs)
85x12 PR (+5lbs)

Rear Delt Flyes

35x12 PR (+5lbs)
35x12 PR (+5lbs)
35x12 PR (+5lbs)

EZ Curl French Press

65x10 PR (+5lbs)
65x9 PR (+5lbs, +1 rep)
65x8 PR (+5lbs, +1 rep)

Abs

Warm up

Parallel crunches (off a decline bench )x 15

Decline Russian Twists/Sit up

10lbs x 15
10lbs x 15

Russian Twists

25lbs x 15


Overall thoughts: First week back after 2 weeks of lower back pain. I still don't think its healed up 100% so im going to refrain from deadlifting and squatting for a bit longer. Great workout though, got my BCAA's (blue raspberry flavor) and it tastes amazing!!!! Will keep you guys posted on my road to getting shredded.

jakey
03-01-2011, 04:57 PM
Tuesday, March 1st 2011

First cardio day!

Here's what I did.



15 minutes of bag training (Was kinda freestyling on the bag , as in kicking and punching. Don't have a set bag routine, should look one up)

10 minutes of 6.0mph cardio (Since I was sipping at some BCAA in between I usually cramped up a bit so had to take a break every 3 minutes to settle down)

After that I was SUPPOSED to do 10 minutes of jump rope but I was too cramped + out of breath.


Will have to revise my BCAA intake strategy as well as improve gradually since im pretty out of shape.

jakey
03-01-2011, 05:11 PM
6 Month Progress (This was my final bulking month!)



Aware that these should have come in about 2 weeks ago but I do have some pictures (will post the rest up tomorrow since im busy atm)

Weight change: -0.6lbs

Current weight: 166lbs

Goal weight: NONE!!!! Just gotta look nice and lean!

Pictures:

http://i22.photobucket.com/albums/b332/XxLunarxX/haidere.jpg

http://i22.photobucket.com/albums/b332/XxLunarxX/haidere2.jpg

NorwegianGuy92
03-01-2011, 05:12 PM
Looking big, man!

jakey
03-06-2011, 03:20 PM
Wednesday, March 2nd 2011

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1


Working set

200x3
200x3 PR (+1 rep)
200x2
200x2

Incline DB Bench Press

70x8
70x6
70x5
70x4
60x8
50x9 PR (+1 rep)

Seated BB Shoulder Press

90x10
110x8
115x6
120x4

EZ Curl Skull Crushers

65x8
60x8
55x8

Lateral raises

35x10 PR (+5lbs)
35x10 PR (+5lbs)
35x10 PR (+5lbs)

Ab work

Warm up

Parallel crunches on decline bench (body weight) x 15

Working set

Parallel crunches +10lbs x 10
Parallel crunches +20lbs x 10


Overall thoughts: Mmmmm BCAA's. That's all I can say about today! LOL
Parallel crunches +20lbs x 10

jakey
03-06-2011, 03:34 PM
Friday, March 4th 2011

Cambered Bar rows (lying down)

Warm up

barx5

Working set

80lbs + barweight x 10
80lbs + barweight x 10
80lbs + barweight x 10

Dumbell Rows

70x8
70x8
70x8

Leg extensions

155x20 PR (+3 reps)

Chin ups

35x6 PR (+5lbs)
35x5 PR (+5lbs)
35x1 (make up set)
35x4 PR (+5lbs)
35x2 (make up set)
35x3 PR (+5lbs)
35x3 (make up set)

Barbell Curls

30lbs + barweight x 12
50lbs + barweight x 10
70bs + barweght x 6

One legged calf raises

Warm up

bwx10
bwx10

Working set

bw + 25lbs x 10
bw + 25lbs x 10
bw + 25lbs x 10

Overall thoughts: Sucks not being able to deadlift until I see the doctor to get my back checked up but in the meantime im going to have to do isolation exercises for my back and legs. One legged calf raises....hmmm....EXTREMELY HARD TO KEEP MY BALANCE! Will be pretty awesome to do these properly once my balance improves :D

jakey
03-11-2011, 12:03 AM
Monday, March 7th 2011 (Wednesday's workout)

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

205x3 PR (+5lbs)
205x2 PR (+5lbs)
205x1 PR (+5lbs)
205x1 PR (+5lbs)

Incline DB Bench Press

70x8
70x6
70x5 PR (+1 rep)
60x6
50x9

DB Shoulder Press

50x8
50x6
50x2 (make up set)
50x5
50x3 (make up set)

Lateral Raises

35x12 PR (+2 reps)
35x12 PR (+2 reps)
35x12 PR (+2 reps)

EZ Curl Skull Crushers

65x10 PR (+2 reps)
65x8 PR (+5lbs)
65x3 (make up set)
60x5
60x3

Ab Work

Warm up

Parallel crunches on decline bench (body weight) x 15

Working set

Parallel crunches + 20lbs x 12 PR (+10lbs, +2 reps)
Parallel crunches + 20lbs x 12 PR (+10lbs, +2 reps)
Parallel crunches + 25lbs x 8 PR (+15lbs)

Overall thoughts: Great workout today but my back started giving out a bit on the lateral raises though so I had to switch to one handed raises (while the other rested on the tip of a bench for added support).

jakey
03-11-2011, 12:11 AM
Wednesday, March 9th 2011 (Monday's workout)

Cambered Bar rows (lying down)

Warm up

barx5

Working set

85lbs + bar weight x 12 PR (+5lbs, +2 reps)
85lbs + bar weight x 12 PR (+5lbs, +2 reps)
85lbs + bar weight x 12 PR (+5lbs, +2 reps)

Dumbell Rows

75x10 PR (+5lbs, +2 reps)
75x10 PR (+5lbs, +2 reps)
75x10 PR (+5lbs, +2 reps)

What I did for legs

Chair position hold

1x30 seconds
1x40 seconds

Squats

bw x10
10lbs plate x 10
25lbs plate x 10
35lbs plate x 10

Chin ups

35x6
35x5
35x1 (make up set)
35x4
35x2 (make up set)
35x3
35x3 (make up set)

DB Preacher Curls

25x12
30x10
35x8

One Legged Calf Raises

Warm up

bwx10
bwx10

Working set

bw + 25lbs x 12 PR (+2 reps)
bw + 25lbs x 12 PR (+2 reps)
bw + 25lbs x 12 PR (+2 reps)

Overall thoughts: Decent workout, originally intended on working out at school for the Leg Press machine and the Lat pull down + row machine but couldn't. Had to do this instead. Getting used to the balance on the 1 legged calf raises though.

Heading to a commercial gym on Friday with a friend! Hopefully I can hit it hard

jakey
03-11-2011, 09:52 PM
Friday, March 11th 2011 (Monday's workout)

Low row pulley

120x10
120x10
120x10

Lat pulldown

110x10
110x10
130x8

Leg extensions

160x11 PR (+5lbs)
160x10 PR (+5lbs)
170x10 PR (+10lbs)

Horizontal calf raises

170x10
170x10
190x10

Incline DB curls

30x8
30x8
30x8

Overall thoughts: Subscribed to LA Fitness with my Asian friend. Worked out by feel, didn't have a set routine, tried out most machines I didn't have access to at home but they are pretty loaded.

Widge UK
03-12-2011, 09:52 AM
lots of pr's going down in here, nice work jakey.

jakey
03-14-2011, 11:26 PM
Monday, March 14th 2011 (Week 3 of cutting)

Incline BB Bench Press

barx5
90x5
100x1
110x1
140x1

Working set

185x3
185x3
185x3

Flat DB Bench Press

65x10 PR (+1 rep)
65x8 PR (+1 rep)
65x7 PR (+2 reps)
65x5
50x9 PR (+1 rep)

EZ Curl Upright row (wide grip)

80x15
90x10 PR (+5lbs)
90x10 PR (+5lbs)


Face pulls

60x10
60x10
60x10

Tricep pushdown

70x10
85x8
85x8

Abs

Warm up

Parallel crunches (off a decline bench )x 15

Weighed crunches

10lbs x 10

Russian Twists

35x10
35x10

Hanging Leg Raises

bwx12
bw+10lbs x 10


Overall thoughts: Worked out during peak hours, so the order of this workout was scrambled. Had to wait for an eternity to get a bench so I did my DB bench near the end. Went a bit overboard on abs but me and my friend were equally waiting for a decline ab bench, so we had to improvise on other exercises to not be bored lol.

Pretty good workout though, will have to get used to olympic equipment though.

jakey
03-17-2011, 07:17 PM
Wednesday, March 16th 2011

Bench Press

Warm up

barx5
90x5
110x1
140x1
160x1

Working set

205x2
205x1
185x3
135x10

Incline DB Bench Press

70x5
60x6
60x5
55x5
50x6

DB Shoulder Press

40x10
40x10
40x8


Machine Lateral Raises (w/ forced negatives)

30x10
32.5x10
35x10

Hammer strength tricep pulldown

30x10
32.5x10
35x10

Ab Work

Warm up

Hanging leg raises (bw) x 12

Working set

10lbsx12
10lbsx12
10lbsx12

Machine crunches

60x8
60x8

Overall thoughts: Felt energetic coming into the workout but for some reason my strength didn't display it very well. Lifts went down by like 10-20lbs compared to last week so felt pretty down about that.

Guess it was just an off day but I don't know why :\

jakey
03-18-2011, 10:14 PM
Friday, March 18th 2011

Hammer strength Iso-Lateral Wide Pulldown

Warm up

0x10
90x10

Working set

200x10
200x10
230x10

Leg extensions

175x10 PR (+15lbs)
175x10 PR (+15lbs)
175x10 PR (+15lbs)

Lat pulldown

120x10 PR (+10lbs)
120x10 PR (+10lbs)
145x8 PR (+15lbs)

Incline DB Curls

30x10 PR (+2 reps)
30x10 PR (+2 reps)
30x10 PR (+2 reps)

Hammer Strength Iso-lateral Bicep curl

40x8

Horizontal Calf Raises

190x12 PR (+20lbs)
190x12 PR (+20lbs)
210x10 PR (+20lbs)


Overall thoughts: Pretty good workout today, since it was a back/legs day mostly most of the equipment I used were machine oriented. This given the fact my lower back is still screwed up. Going to go in for physiotherapy tomorrow and see if I can get a set of exercises to strengthen the muscle

jakey
03-27-2011, 08:21 PM
Monday, March 21st 2011

Seated T-bar rows

90x8
90x10
90x10

Seated Row

120x12 PR (+2 reps)
120x12 PR (+2 reps)
130x8 PR (+10lbs)

Seated Leg Curls

60x12
85x12
90x10


Machine Preacher Curls

85x12
110x10
110x10
65x12 (burnout set)


Horizontal Calf Raises

210x10
210x12 PR (+2 reps)
230x10 PR (+20lbs)

jakey
03-27-2011, 08:27 PM
Wednesday, March 23rd 2011

Bench Press

Warm up

barx5
95x5
135x2
155x1

Working set

205x3
205x3 PR (+1 rep)
205x2 PR (+1 rep)
205x1
205x1

Incline BB Bench Press

135x10
145x5
145x2 (make up set)
155x3
155x2 (make up set)

Iso lateral Bench Press

90x8
90x8

Shoulder Press Machine

40x10
50x10
65x8
70x6
70x2 (make up set)

Machine Lateral Raises (regular)

40x12
50x12
65x8

Tricep pushdown (w/ cambered bar)

50x12
60x10
70x8

Dips

Bodyweight x 10

Ab Work

Warm up

Hanging leg raises (bw) x 12

Working set

10lbsx12
20lbsx12 PR (+10lbs)
25lbsx12PR (+15lbs)

Machine Crunches

70x5 PR (+10lbs)
40x10

jakey
03-27-2011, 08:30 PM
Friday, March 25th 2011

Hammer Strength Iso-Lateral Wide Pulldown

230x10 PR (+30lbs)
230x10 PR (+30lbs)
230x8
180x5 (light burn out)

Leg Extensions

180x10 PR (+5lbs)
180x10 PR (+5lbs)
180x10 PR (+5lbs)

Lat pulldown

145x10
145x8
150x5 PR (+5lbs)

HS Iso-Lateral Bicep Curl w/ Forced negatives

65x9
65x9
75x8 (unforced)
30x8

Horizontal Calf Raises

230x10 PR (+20lbs)
230x12 PR (+20lbs)
250x10 PR (+20lbs)

jakey
04-03-2011, 09:32 PM
Monday, March 28th 2011

Incline BB Bench Press

Warm up

barx5
95x5
135x2

Working set

185x3
185x4 PR (+1 rep)
185x4 PR (+1 rep)

Flat DB Bench Press

70x9
70x6
70x4
70x5
60x8

EZ Curl Upright Row

100x9
100x9
100x9

Face pulls

57.5x12
60x12
65x8

Close Grip Bench Press

135x8
135x6
115x6

Abs

Warm up

BW decline crunches x15

Russian Twists

35x12
40x10
45x8

Cable side bends

50x12

jakey
04-03-2011, 09:43 PM
Wednesday, March 30th 2011

Hammer Strength Iso-Lateral Wide Pulldown (Single arm)


125x10
125x10
125x10
90x12

Leg Extensions

190x10 PR (+10lbs)
190x10 PR (+10lbs)
190x10 PR (+10lbs)

Lat pulldown

145x10
150x6
155x5
100x10

BB EZ Curl

70x10

DB Incline Curls

30x10

Single arm DB Preacher curls

30x10

Horizontal Calf Raises

250x12 PR (+20lbs)
250x12 PR (+20lbs)
270x10 PR (+20lbs)

Widge UK
04-04-2011, 10:32 AM
nice lifting jakey

NorwegianGuy92
04-04-2011, 12:22 PM
Good stuff man, seems like quite a bit of volume :)

jakey
04-04-2011, 03:47 PM
Friday, April 1st 2011

Bench Press

Warm up

barx5
95x5
135x2
155x1

Working set

210x2 PR (+5lbs)
210x2 PR (+5lbs)
210x1 PR (+5lbs)
160x8
160x2 (make up set)

Incline DB Bench Press

70x8
70x6
70x4
70x4 PR (+1 set!)
60x8

DB Shoulder Press

45x8
50x8
55x7 PR (+1 rep)

Iso-lateral Lat Raise machine

40x10 PR (+5lbs)
40x10 PR (+5lbs)
45x8 PR (+5lbs)

Dips

Bodyweight x 10

Close Grip Bench Press

135xfail (shoulders were fried)
95x8
95x6

Abs

Hanging leg raises

bwx12
15x10
15x12
15x12

Ab machine
90x12
110x12

jakey
04-04-2011, 09:20 PM
Monday, April 4th 2011

Seated T-bar rows

90x10 PR (+2 reps)
95x10 PR (+5lbs)
100x8 PR (+10lbs)


Seated Rows

145x10 PR (+25lbs)
150x8 PR (+30lbs)
155x8 PR (+25lbs)

Seated Leg Curls

90x10 PR (+30lbs)
95x10 PR (+10lbs)
100x8 PR (+10lbs)

HS Iso-lateral Bicep Curl w/ Forced negatives

65x10 PR (+1 rep)
70x10 PR (+5lbs)
85x8 PR (+10lbs)
125x4 (unforced)

Horizontal Calf Raises

270x12 PR (+20lbs)
270x12 PR (+20lbs)
290x10 PR (+20lbs)

jakey
04-12-2011, 03:39 PM
Monday, April 6th 2011

Hammer Strength Iso-Lateral Wide Pulldown (Single arm)

125x10
135x10 PR (+10lbs)
140x8 PR (+15lbs)
90x12

Leg Extensions

205x10 PR (+15lbs)
205x10 PR (+15lbs)
205x10 PR (+15lbs)

Weighed Chin ups

Warm up

bwx10
bwx6

Working set

25x7
35x6
35x5
35x4

Machine Preacher Curls w/ Forced Negatives

95x10
85x10
90x8
85x5

One Legged Horizontal Calf Raises

130x12
130x12

Calf Extensions

170x12

jakey
04-12-2011, 03:45 PM
Friday, April 8th 2011

Bench Press

Warm up

barx5
95x5
135x2

Working set

210x2
210x2
210x1
135x10
160x7

Incline DB Bench Press

70x6
70x6
70x4
70x4
60x8

DB Shoulder Press

45x8

Machine Shoulder Press

52.5x5
50x4
50x10

Iso-Lateral Lat Raise Machine

45x10 PR (+5lbs)
45x10 PR (+5lbs)
50x10 PR (+5lbs)
30x10 (drop set)

Dip Machine

90x10
110x8

Abs

Hanging Leg Raises

bwx12
20x10
20x10
20x10

Ab Machine

100x12
140x16

jakey
04-12-2011, 03:49 PM
Monday, April 11th 2011

Incline BB Bench Press

Warm up

barx5
95x5
135x2

Working set

190x2 PR (+5lbs)
190x2 PR (+5lbs)
190x2 PR (+5lbs)
135x7

Flat DB Bench Press

70x9
70x6
70x5 PR (+1 rep)
70x5
60x8

EZ Curl Upright Row

100x9
100x9

Cable Lat Raises

10x7
20x5
10x7
20x5

Face Pulls

60x13 PR (+2.5lbs)
65x12 PR (+5lbs)
67.5x10 PR (+2.5lbs)

Close Grip Bench Press

95x8
95x8
100x8

Abs

Machine Crunches

130x12

Russian Twists

45x20
45x20
45x20

daneoz
04-14-2011, 08:26 AM
Hope all is good mate, good to still see lots of PRs, you were leaning out for prom or some event? How's that going?

jakey
04-14-2011, 11:19 PM
Hope all is good mate, good to still see lots of PRs, you were leaning out for prom or some event? How's that going?

hey great to hear from you!

It's going quite fine, ive lost around 6 pounds so far. will post a picture tomorrow when I get the chance!

As you've probably noticed i use mostly machines on back/leg days since my lower back isn't fully recovered yet.

daneoz
04-15-2011, 12:41 AM
Awesome, sounds good! Sucks about your back, I think I'm gonna try sumo stance to take some pressure off my low back

jakey
04-25-2011, 03:30 PM
Monday, April 18th 2011

Hammer Strength Iso-Lateral Wide Pulldown (Single arm)

135x12 PR (+10lbs)
140x10 PR (+5lbs)
145x10 PR (+5lbs)
90x12

Leg Press

160x15
175x10
185x10

Weighed Chin ups

Warm up

bwx10

Working set

25x9
35x5
35x4
25x4

Machine Preacher Curls w/ Forced negatives

100x10
100x10
100x8
110x6

Machine Calf Raises

105x15
120x12
130x10

jakey
04-25-2011, 03:32 PM
Wednesday, April 20th 2011

Seated T bar rows

95x12 PR (+5lbs)
100x10 PR (+5lbs)
105x7 PR (+5lbs)

Leg Press

Warm up

90x15

Working set

180x15
230x10
250x10

Seated Rows

150x10
155x8
160x8

Spider Curls

20 + barweight x10
25+ barweight x10
30 + barweight x 8

Machine Calf Raises

120x15
135x15
150x12

jakey
04-25-2011, 03:37 PM
Thursday, April 21th 2011

Warm up

barx5
95x5
135x2

Working set

155x5
170x5
185x
200x5
210x3

Incline DB Bench Press

70x9
70x8
70x7
70x7
60x8

DB Shoulder Press

45x8
50x10
55x6

Iso-Lateral Lat Raise Machine

55x12
60x12
65x8
30x10 (drop set)

Dip Machine

95x15
150x8
155x7
90x15

Hands Free machine crunch

125x12
140x8

Wood Choppers

30x10
42.5x10

jakey
04-25-2011, 03:41 PM
A little log update

So for the last 2 weeks I was super lazy and didn't really bother to log my workouts so the last 3 might be a little weird / out of place but im back on track right now.


Came back from an Easter trip to Buffalo and got myself:

-bunch of clothing stuff
-shoes
-my NEW Multivitamin! Source Naturals : Life Force Multiple!! (180 tablets, No iron!)

When i visited Vitamin Shoppe for the first time they also had some sample give aways.

I got these:

-ON's Amino Energy (2 servings)
-BSN's N.O Xplode (2 servings)
-BSN's Syntha-6 (1 serving)
-BSN's True Mass (1/3rd serving)
-Proventive's Harmonized Protein (1 serving)
-Proventive's Harmonized Vegan Protein (1 serving).


I plan on trying out N.O Xplode and Amino Energy for the next 4 weeks (gunna have 1 serving on every friday workout since it's the time i need it the most). And let you guys know :)


Might I also add that Syntha-6's Cookies and Cream flavor is VERY VERY delicious! Probably THE best whey flavor i have tried so far! Although it's not an isolate, i prefer sticking with my Isoflex :)

jakey
04-25-2011, 03:46 PM
A few tweaks to my cutting "diet"

Main carb source: Brown rice. I will be having 30g's of cooked brown rice with every meal.

Main protein source: Grilled chicken breast (amount will vary).

Main fat source(s): Extra Virgin Olive Oil (First cold press) , Omega 3-6-9 capsules (4 a day)

Main vitamin source: Source Natural's Life Force Multiple, (various fruits)

My secret weapon: THE PRE-BED MEAL! :

180g of Cottage cheese
15g of All Natural peanut butter


^^^^ This has always been a staple in my diet for the past 7 months of my training :)



NOTHING IN THIS DIET IS MEASURED 100%, I FIND THAT I GO NUTS IF EVERYTHING IS MEASURED BY THE OUNCE SO MOST OF THIS IS BY FEEL!

jakey
05-15-2011, 08:59 PM
NEW ROUTINE

Thats right. Back is just about healed up and I feel more comfortable doing squats and deadlifts. Been doing lower back stretches every night. Won't over-exert myself but i'll definately have to restart on these 2 big lifts for gains.


Anyways ill be doing EXMGQ's Extended routine.

Stay tuned, tomorrow is my first workout :)


Lifts @ 153lbs morning weight today (goodness i lost like 2lbs overnight? Hope its just water weight :\)

Bench: 210lbs (1 rep max)
Squat: 185x3 (post back injury. Back still soft)
Deadlift: 265x5 (post back injury. Not a bad pull. Was surprised)

T.K
05-16-2011, 01:33 PM
Good luck with the new routine, hope all goes well

jakey
05-16-2011, 05:19 PM
Thank you TK, heres the write up for EXMGQ's routine.

Monday:

Squats 2 x 5 ( Will be done ATG for the most part )
Box squats 2 x 5 ( Will let these take the back seat for now. )
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps (Weighed hyper extensions)
heavy abs 2 x 20 (Hands free machine crunches)
hips 1 x 20-25 reps (Hip abductor)
Calves (your choice of exercise if you like) 2 x 10

Wednesday:

Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps (Replaced with reverse pec dec flyes )

Friday:

Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

jakey
05-16-2011, 08:52 PM
May 16 2011

ATG Squats

Warm up

barx5
95x5
115x1
135x1
155x1

Working set

195x5
205x3 (missed last 2 reps)
185x5 (made up for it with this set. Will probably move to 2 sets of 200 next workout)

Leg Press

180x20 (ouf...this one tired me and my quads out big time, regardless of the light weight)

Weighed Hyper extensions

Underestimated this exercise..went in a bit too heavy

35x10
25x10 (had to downgrade)

Machine crunches

135x20
135x20

Hip abductor

Since I couldn't think of any other hip movement, had to resort to this. Gave a nice burn in my thighs though im not going to lie. Although im probably the only one <50 years that will start using it. /shame

115x25

Standing Calf Raises

225x10
225x10

jakey
05-18-2011, 08:09 PM
May 18th 2011

Wide Grip Bench Press

Warm up

barx5
95x5
115x2
135x1

Working set:

165x5
175x5

Hammer Grip Dumbell Press

50x12
60x10

Rope Tricep Pushdown

30x20
40x15

DB Side Lateral Raise

25x10
25x10

DB Front Raise

20x10
20x10

Machine Reverse pec deck

75x20
100x20

jakey
05-20-2011, 11:20 PM
May 20th 2011

Conventional Deadlifts (mixed grip)

Warm up

barx5
135x5
155x1
185x1
225x1

Working set (belted)

270x5
270x5

Cable Pull Throughs

30x20
35x12

Cable Woodchoppers (obliques)

25x20
25x20

Dumbell rows

100x8
100x6

Wide grip lat pulldown

120x8
130x8

Standing Wide Grip Barbell curl

75x10
75x10

Barbell reverse curls

50x10
50x10

jakey
05-23-2011, 06:43 PM
WEEK 2

May 23rd 2011

ATG Squats

Warm up

barx5
95x5
115x1
135x1
155x1

Working set

200x5
200x5

Leg Press

190x20

Weighed Hyper Extensions

10x20
35x10

Cable Crunches

60x20
70x20

Hip Abductor

130x20

Standing Calf Raises

225x12
225x12

jakey
05-26-2011, 02:13 PM
May 25th 2011

Wide Grip Bench Press

Warm up

barx5
95x5
115x2
135x1

Working set

180x5
180x5

Hammer Grip Dumbell Press

60x12
65x8

Rope Tricep Pushdown (100 reppers)

(2 sets of 50 reps, rest/pause 20 steamboats between each)
25x10
30x10
35x10
42.5x10
42.x510

DB Lateral Raise

25x10
30x8

DB Front Raise

25x10
25x10

Cable Pull Aparts

5x15
10x10

jakey
05-26-2011, 10:55 PM
Really feeling this song for heavy lifts that need a good pump up!

M0pYWGjECLE

jakey
05-28-2011, 12:05 AM
May 27th 2011

Sumo Deadlift (mixed grip)

Warm up

135x5
155x5
185x1


Working set

225x5 (felt pretty light, decided to go a bit closer to my conventional 5rep)
265x5 (this one had me workin hard LOL)

Cable Pull Throughs

35x20
42.5x12

Cable Oblique Twists (Formerly known as "Woodchoppers")

30x20
35x12

Dumbell Rows

100x8
100x8

Wide Grip Lat Pulldowns

130x10
135x8

Straight Barbell Curls

75x8
70x10

Barbell Reverse Curls

50x12
50x12

jakey
05-28-2011, 04:35 PM
New picture! Mediocre lighting but i thought it looked pretty cool haha..

154lbs @ 11.5% bodyfat~

http://i22.photobucket.com/albums/b332/XxLunarxX/dme.jpg

NorwegianGuy92
05-28-2011, 05:51 PM
Looking big, looks like you weigh a lot more than 154!

jakey
05-30-2011, 09:50 PM
Looking big, looks like you weigh a lot more than 154!

Thanks NorweigianGuy! Means alot!

jakey
05-30-2011, 09:53 PM
WEEK 3

May 30th 2011

ATG Squats

Warm up

barx5
115x5
135x1
155x1
185x1

Working set (belted)

205x5
205x5

Leg press

200x17
270x5 (felt like doing a mild heavy set)

Weighed Hyper Extensions

15x20
35x12


Machine Crunch

110x20
115x20

Hip Abductor

135x25

Standing Calf Raises

225x15
230x8

jakey
06-02-2011, 09:57 PM
June 2nd 2011 (Day before my prom! WOO!)

Wide Grip Bench Press

Warm up

barx5
95x5
115x2
135x1
155x1

Working set

185x5 (assisted)
185x5 (assisted)

Hammer Grip Dumbell Press

65x9
65x8

V-bar tricep bushdown (100 repper)

30x10
35x10
42.5x10
50x10
50x10

DB Lateral Raise

25x12
30x10

DB Front Raise

25x10
25x10

Machine Reverse Pec-Dec

75x15
80x12

jakey
06-03-2011, 02:09 PM
PROM DAY!!!!! Picture after today's back workout! See y'all tomorrow!

http://i22.photobucket.com/albums/b332/XxLunarxX/P1020577.jpg

T.K
06-03-2011, 03:54 PM
Backs looking solid!

jakey
06-04-2011, 08:59 PM
June 3rd 2011 (Prom day workout)

Deficit deadlift (1 stepper board)

Warm up

barx5
135x5
155x5
185x1

Working set

235x5
245x5

Cable Pull Throughs

35x20
42.5x15

Cable Oblique Twists

35x20
40x15

Dumbell Rows

100x8
100x8

Wide Grip Lat Pulldowns

135x10
140x8

Straight Barbell Curls

70x10
70x11

Barbell Reverse Curls

60x8
60x8

jakey
06-09-2011, 11:30 PM
Week 4

June 6th 2011

ATG Squats

Warm up

barx5
135x5
155x1
185x1

Working set (belted)

210x5
210x4 (just missed that extra rep :\)
210x1 (made up for it in this single set)

Leg Press

230x20 (R/P style)

Weighed Hyper extensions

20x20
40x10

Machine Crunch

120x20
125x12

Hip Abductor

140x25

Standing Calf Raises

230x10
230x10

jakey
06-09-2011, 11:33 PM
June 8th 2011

Wide Grip Bench Press

Warm up

barx5
95x5
115x2
135x1
155x1

Working set

185x5 (assisted)
185x5 (assisted)

Hammer Grip DB Bench Press

65x10
65x8

Rope Tricep PD's (100 reppers)

30x10
35x10
42.5x10
42.5x10
30x10
30x10
30x10
30x10
30x10

DB Lat Raise

30x10
30x10

DB Front Raise

25x12
25x12

Machine Reverse Pec-Dec

75x20
80x15

jakey
06-10-2011, 11:37 PM
June 10th 2011

Conventional Deadlift (mixed grip)

Warm up

barx5
135x5
155x1
185x1
225x1

Working set (belted)

275x5
275x5

Cable Pull Throughs

40x20
47.5x12

Cable Oblique Twists

40x15
42.5x12

BB Rows

135x8
135x8

Wide Grip Lat Pulldown

140x10
142.5x8

Straight BB Curls


70x10
70x11

BB Reverse curls

60x10
60x10

jakey
06-15-2011, 04:33 PM
WEEK 5

June 13th 2011

Squats

Warm up

barx5
135x5
155x1
185x1

Working set (belted)

215x5 (squatted a bit too high :\ )
210x5

Leg Press

240x20 (Rest/Pause)

Weighed Hyper Extensions

20x20
45x10

Machine Crunch

120x20
120x20

Hip Abductor

145x25 (Rest/Pause)

Standing Calf Raises

230x12
230x12

jakey
06-19-2011, 02:52 PM
June 15th 2011

Wide Grip Bench Press

Warm up

barx5
95x5
115x2
135x1
155x1

Working set

185x6 (assisted)
185x6 (assisted)

Hammer Grip DB Bench Press

70x8
70x7


Rope Trip PD's

5x30x10
42.5x8

Single Arm DB Lat Raise

25x10
25x10

Barbell Front Raise

(mini bar)

barx10
barx10

Cable Pull Aparts


5x20
5x20

jakey
06-19-2011, 02:55 PM
June 17th 2011

Sumo Deadlift

Warm up

barx5
135x5
155x5
185x1

Working set

270x5
270x5

Cable Pull Through's

42.5x20
50x8

Machine Oblique Crunch

40x20 (r/p)
30x20 (r/p)

BB Rows

140x8
140x8

Pull Ups

bwx6
bwx6
bwx2 (make up set)

Straight BB Curls

70x12
70x12

DB Hammer Curls

30x10
30x10

jakey
06-19-2011, 03:05 PM
JUNE 18th 2011 (FIRST REFEED DAY!)

Damn! Was really excited for this and its my first one EVER! Switched up my diet planner and now I am mostly required to have on of these every week :D


(Didn't lift on refeed days, wanted to get the full benefit)


Breakfast:

-4 Aunt Jemima Pancakes (roughly 60g carbs)
-1 scoop WPI

Lunch:

-a serving of extra lean turkey
-90g of spaghetti (roughly 65g of carbs)

Snack:

-Cup skim milk (13g carbs)
-serving of honey nut cheerios (27g carbs)

Dinner:

Went to a buffet so ill have to guestimate this

-3 servings of roast beef
-2 servings of fried rice (70g carbs)
-Vanilla ice cream + waffle (30g carbs)

Snack

-Cup skim milk (13g carbs)
-Serving of cheerios (27g carbs)

Pre-bed

-Cottage cheese + PB (trace amount of carbs)


Carb count: ~305g of carbs!


Hardly any fiber = ULTRA toxic farts + constipation.


Felt really good though lol!

jakey
06-29-2011, 12:09 AM
Week 6

June 20th 2011

Squats

Warm up

barx5
135x5
155x1
185x1

Working set (belted)

215x5
215x2
215x1
215x1

Leg Press

240x20 (R/P)

Weighed hyperextensions

20x20
25x12

Hip Adductor

120x25

Standing Calf Raises

230x12
230x12

jakey
06-29-2011, 12:13 AM
June 22nd 2011

Wide Grip Bench Press

Warm up

barx5
95x5
115x2
135x1
155x1

Working set

185x6 (assisted)
185x6 (assisted)

Hammer Grip DB Bench Press

70x9
70x7

Rope Tricep PD's

5x30x10
50x8

DB Lat Raise

25x10
25x10

BB Front Raise

40x10
40x10

Cable Pull Aparts

5x20
5x20

jakey
06-29-2011, 12:19 AM
June 24th 2011

Deficit Deadlifts

Warm up

barx5
135x5
155x5
185x1

Working set

255x5
255x5

Cable Pull Through's

45x12
50x10

Machine Oblique Crunch

25x20
25x20

BB Rows

145x8
145x8

Pull ups

bwx8
bwx6
bwx2 (make up set)

Straight BB Curls

75x8
75x8

DB Hammer curls

30x10
30x10

jakey
06-29-2011, 12:32 AM
Week 7

June 27th 2011

Parralel Box Squat

Warm up

barx5
135x5
155x1
185x1

Working set

205x5
205x5

Paused Leg Press

270x8
270x8

Weighed Hyper Extensions

20x20
45x15

Leg Raises


Bwx20
15x20

Adductor

150x25

DC Calves

105x6
105x6 (omg... LOL almost died)

jakey
07-06-2011, 05:10 PM
[Gunna skip Wednesday's write up ]

jakey
07-06-2011, 05:13 PM
June 30th 2011
Conventional deadlift

Warm up

barx5
135x5
155x1
185x1
225x1

Working set

280x5
280x5


Cable Pull Through's

45x12
52.5x8

Machine Oblique Crunch

25x20
25x20

BB Rows

150x8
150x8

Pull ups

bwx8
bwx6
bwx2 (make up set)

Straight BB Curls

75x10
75x10

DB Hammer curls

30x12
30x12

jakey
07-06-2011, 05:19 PM
WEEK 8

July 4th 2011

Paused ATG Squats

Warm up

barx5
135x5
155x1
185x1

Working set

190x5
195x5

Paused Leg Press

275x8
275x8

Weighed Hyperextensions

25x20
50x10

Weighed Ab Crunches

15x20
15x15
bwx5 (drop set)

Adductor

155x25

Calves

Mixed work

jakey
07-08-2011, 12:52 AM
July 6th 2011

Paused Bench Press

Warm up

barx5
115x5
135x2
155x1

Working set

175x5
175x3
175x2

Paused DB Bench Press

65x8
65x5
65x3

Skull Crushers

65x12
65x8

One arm cable lat raise

10x10
10x10

BB Front Raise

40x10
40x10

Cable Pull Aparts

5x20
5x20