P-Side Training Prodigy [Forum Archive]

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P-Side Training Prodigy

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Posted by: Triple Threat

Quote:

Originally Posted by PreMier

here are some of my lifts as of this last week

bench 275x4
deadlift(no straps) 455x3
squats 315x5
db mili 100x4

oh, and i weigh 174lbs, im dieting on ckd

Those are some good numbers for that body weight.

So you've been busy, huh? Then life must be treating you well.

Posted by: PreMier

yea.. other than my back is fucked up

been hurting for a while, and i took sunday/legs off. its a bad hurt, so it worries me. getting a massage wed. hope its nothing serious.

anyway i've been busy, because im leaving for the air force. i enlisted and i leave dec 8th

its going to be a huge paycut/lifestyle change.. but i need change. im stagnant right now

Posted by: Burner02

Sorry to hear about your back, amigo-
What job did you get?
I should have retrained to finance....they had it EASY....go TDY...they get themselves taken care of...

Posted by: PreMier

hey mike. i tried for language, but only got 99 on the d lab and needed 100! damn.

so now im going in as basic intell. kinda sucks that i dont know what exactly yet, but oh well.

Posted by: yellowmoomba

Air Force!!! Wow!! That's a big change........Good luck!

Posted by: JerseyDevil

Quote:

Originally Posted by yellowmoomba

Glad you are doing well. You look much bigger than 174.....Nice work PM!.

Fucking A!

Joined the Air Force? Best of luck buddy. Stay in touch.

Posted by: Gazhole

Nice, P. Good luck man

Posted by: Triple Threat

A change for sure, but I'm sure you've thought it through.

Good luck.

Posted by: PreMier

hi, im back

finally at my duty station, and been working out for about 8 weeks. right now i weigh about 189lbs.

hope everyone is doing great. a lots changed here since i visited last lol

Posted by: PreMier

i even got reputation while i was gone lol

Posted by: Jodi

Hey there Jakey

Posted by: yellowmoomba

You trimmed down .... Nice work!

Posted by: PreMier

Quote:

Originally Posted by Jodi

Hey there Jakey

i only logged in cuz i got an email that you wanted to be my friend

Posted by: PreMier

Quote:

Originally Posted by yellowmoomba

You trimmed down .... Nice work!

you should have seen me after bootcamp. i weighed 150lbs soaking wet.. i lost 30lbs of lbm in 9 weeks.

in feb i went to tech school, and gained about 20lbs back, just from eating better and not running so much. now im just trying to balance the weight training with all the running im doing again, and im having a hard time.

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

150 !!! I haven't weighted that since high school...(that's a LONG time ago)

Posted by: PreMier

here i dug a pic up. cropped my family out is all. 150lbs in all my glory..

Posted by: Seanp156

Quote:

Originally Posted by PreMier

here i dug a pic up. cropped my family out is all. 150lbs in all my glory..

Holy shit, ethiopian style.

Posted by: chiquita6683

I haven't posted here in forever! I just got the email from your old journal. What has it been...... years?
Whats been up? You join the military? What are u up to now?

Posted by: JerseyDevil

Hey Jake! Yeah, lot's of running isn't good for adding muscle, but it is sure great for endurance and cardiovascular fitness.

Your current 189 lb pic looks like you have a fantastic base for packing it on!

Posted by: PreMier

Quote:

Originally Posted by Seanp156

Holy shit, ethiopian style.

thats what im sayin hahaha

Quote:

Originally Posted by chiquita6683

I haven't posted here in forever! I just got the email from your old journal. What has it been...... years?
Whats been up? You join the military? What are u up to now?

yea, its been a while! i live in florida now. what part do you live in?

thanks JD!

Posted by: chiquita6683

I live in Jacksonville. Where are you?

Posted by: PreMier

i live near destin, between panama city beach and pensacola

Posted by: chiquita6683

Oh ok, well let me know if you ever come up

Posted by: tucker01

Jake.... welcome back you skinny bastard

Posted by: chiquita6683

He's skinnier than me!

Posted by: Scarface30

Welcome back Pre!

Looking good in that one pic man

.

Close to Pensacola, eh? Are you getting much of the BP shinanigans?

Posted by: PreMier

not skinny anymore haha.. that was in feb.

thanks ian and scar.

pensacola beach is ruined.. but here in destin and fwb they are still very nice. i doubt we'll see any more oil.

Posted by: JerseyDevil

Too many years ago to remember I had a 1 week training class at Eglin AFB, and stayed in a hotel at Fort Walton Beach.... Beautiful beaches.

Posted by: PreMier

yea, they are insane! the sand is so white.. and the water is an emerald green.. i love it

just took a new avitar picture. coming along i s'pose

Posted by: chiquita6683

nice pic

Posted by: PreMier

would it be harder for me to make my biceps grow, if i had a split/double bicep?

Posted by: maniclion

Quote:

Originally Posted by PreMier

here i dug a pic up. cropped my family out is all. 150lbs in all my glory..

Ha that sucks you lost all that muscle, when I was in Navy BC we would bench and deadlift our bunk beds or do pushups with someone on our back for our workouts, just me and 3 other guys and we maintained most of our bulk....

Posted by: katt

P's Back?????

Posted by: PreMier

Kinda =)

I have had wifi issues. The kid I pay for web hasn't paid the bill.. So no Internet. Also I have some nerve damage in my left arm, that's been causing me some issues and I haven't really worked out in 7 or 8 weeks. I did squat on Tuesday though.. So I might just do that.

Manic, we were so locked down that we couldn't really do anything like that

Posted by: PreMier

Posted by: yellowmoomba

Quote:

Originally Posted by PreMier

Hmmmmmmmmmm...........just a forearem pic.......

No update on what's new??????????

Posted by: nikegurl

Psst, Jake.

Happy New Year.

Posted by: Burner02

Hey Jake!
Dude!
What's your career field? Eglin?
Hurry up and get your CDC's done and get deployed here, brotha!

Posted by: chiquita6683

Lookin good!

Posted by: PreMier

Quote:

Originally Posted by nikegurl

Psst, Jake.

Happy New Year.

aww!! i miss your face

Posted by: PreMier

YM - nada much new.. just lift sparingly, because my arm is still giving me some issues. im getting old

mike - yea, have to complete my cdc's ASAP lol.. i need to study them more. you still in iraq?

hi maria, hope your doing great =)

Posted by: JerseyDevil

He's baaaaccckkkk!

Good to see you posting again Jake!

Posted by: nikegurl

Quote:

Originally Posted by PreMier

aww!! i miss your face

Well then...maybe I'll have to stalk around. Did I say stalk?
I meant stick around not stalk.

Posted by: PreMier

thanks JD.

stalk me all you want lmao

Posted by: nikegurl

Quote:

Originally Posted by PreMier

stalk me all you want lmao

no laughing. i'm scary and fierce, not funny.

Posted by: PreMier

light workout tonight, first in about 4 weeks.

bb squat
135x10
225x8
315x3
315x3
225x8

GM
135x8
135x8
135x8

front squat
135x7
135x7

calves

weight 193

Posted by: naturaltan

brother P ... how goes it??

Posted by: yellowmoomba

Good lifts

Especially after being off for a while.

Posted by: PreMier

Quote:

Originally Posted by naturaltan

brother P ... how goes it??

NT!! im good, other than my legs are trashed

how are you doing? anything new with you and the fam?

thanks YM!

Posted by: PreMier

light pull workout today. 3rd one in the last 6 months.. trying to be very careful with my arm. *sigh*

yates rows
95x8
95x8
95x8
95x8

db concentration curls unilateral
40x8
40x8
40x6

db hammer curls
40x8
40x6

bb shrugs
135x12
225x8
225x8
225x8
135x12

Posted by: naturaltan

Quote:

Originally Posted by PreMier

NT!! im good, other than my legs are trashed

how are you doing? anything new with you and the fam?

thanks YM!

Nothing new really. I've become a bad-ass biker ... lol ... and now we're going to the motorcycle show this weekend to see what's out there for the missus.

I've been battling the "you're getting old comments". Going to run a triathalon athelete into the ground in April. I've had to put a few young guys in their place at the boxing gym ... but on the flip side, I have had to bow down to one young fellow who is as good as his mouth.

I see you're still kickin' ass an takin' names.

Posted by: yellowmoomba

Quote:

Originally Posted by naturaltan

I see you're still kickin' ass an takin' names.

I like the boxing comment

Posted by: JerseyDevil

Good stuff Jake, especially with the layoff

Posted by: Burner02

Quote:

Originally Posted by PreMier

YM - nada much new.. just lift sparingly, because my arm is still giving me some issues. im getting old

mike - yea, have to complete my cdc's ASAP lol.. i need to study them more. you still in iraq?

hi maria, hope your doing great =)

way to go!
What's your job? I missed that somewhere.
Not in Iraq. I'm in Afghanistan.
RC North, Camp Mike Spann. A little slice of hell.

Posted by: PreMier

haha.. im in health services management.. i work in the hospital. a1c

Posted by: PreMier

another decent workout, still not going too heavy. i have a fitness test coming up, so i might have to put legs on hold until thats done in feb. i have to start running FUCK i hate that

bb squat
135x10
225x6
315x5
315x5
315x5

GM
135x8
135x8
135x8

calves

Posted by: chiquita6683

Nice legs!

Posted by: Built

I hate running too, I feel your pain. How far and how fast do you need to go?

Posted by: PreMier

I have to run a mile and a half, and it needs to be under 12 min preferably. When I was 170 it wasn't bad, but at 194-197 I'm finding it a bit harder lol

Posted by: Built

When do you get tested?

Posted by: PreMier

Early to mid feb. Next week I'll start tabatas and work on my vo2 max(bike) and run once a week to get somewhat used to the impact

Sorry I should mention at 170 I hit it in 10:33

Posted by: Built

Train hill repeats once a week. I have a protocol in "how to do cardio if you must", on my blog. It builds VO2-max in a hurry. Basically, pick a speed you could run for half an hour at about a 3-5% grade. Call this "home". Do this for a minute, then crank the incline up to say 8% for four minutes, then "home" for a minute. The next five-minute block, go four minutes at a 9% grade, then home for a minute, then 10% for four minutes, then home for a minute, then 11% for four minutes and then cool down for a few minutes at a fast walk on no incline. (4 hill-repeats; 20 minutes)

The next session, add another five-minutes to it, reaching 12% (5 hill-repeats; 25 minutes)
The session after that, you'll add another hill repeat to it, at 13% (6 hill-repeats; 30 minutes)
etc until you max out the treadmill (most go to 15%).

I usually do one a week, but you can do two if you like, given your timeline.

Posted by: PreMier

I'll give that a shot! The ones on the bike are similar.

Pedal 80-100% for 20 sec. Rest 10 sec. Do this for 4 mins, rest 2 min, repeat

Posted by: Built

Exercise specificity dictates you do this at a run in preparation of your upcoming test.

Posted by: naturaltan

Keeping this on topic for brother P ... is there any issues with running at grades over say 3%? For some reason, I have it in my head that running on grades higher than that is bad ...

Posted by: Built

naturaltan, you may very well have a point. I've done these at a fast walk. For running, you may wish to do these at a lower grade. Premier, try it and let me know what worked for you as a starting point.

Posted by: naturaltan

thanks built.

now, back to our planned conversation.

Posted by: Built

Quote:

Originally Posted by naturaltan

thanks built.

now, back to our planned conversation.

You bet.

So, whatcha wearin'?

Posted by: naturaltan

Quote:

Originally Posted by Built

You bet.

So, whatcha wearin'?

Because I'm at work, I have on a collared shirt and that's it.

You?

Posted by: Built

Quote:

Originally Posted by naturaltan

Because I'm at work, I have on a collared shirt and that's it.

You?

My robe and wizard hat.

Posted by: naturaltan

Quote:

Originally Posted by Built

My robe and wizard hat.

what colour is your hat?

Posted by: tucker01

I cast Lvl 3 Eroticism.

Posted by: PreMier

Quote:

Originally Posted by Built

Exercise specificity dictates you do this at a run in preparation of your upcoming test.

i understand, i typically avoid it because its hard on my joints. in basic, i could run a 5k in 23mins. but now im carrying 40+ lbs of mass

Posted by: PreMier

tan lines

Posted by: JerseyDevil

I wanna know what color Built's hat is....

Posted by: Built

Quote:

Originally Posted by Built

My robe and wizard hat.

Quote:

Originally Posted by naturaltan

what colour is your hat?

LOL!

Quote:

Originally Posted by IainDaniel

I cast Lvl 3 Eroticism.

I steal yo soul and cast Lightning Lvl. 1,000,000 Your body explodes into a fine bloody mist, because you are only a Lvl. 2 Druid.

Posted by: PreMier

light push. arm feels good, hopefully its getting to the point where it bothers me less and less

bb bench
135x10
135x10
185x8
205x6
225x5

seated db mili press
30x10
50x8
70x6
85x5
85x5

lateral raises
20x10
20x10

rope pressdowns
30x10
30x10
50x8
50x8

cable flys
30x10
30x10
30x10

weight 196

Posted by: Burner02

Quote:

Originally Posted by PreMier

haha.. im in health services management.. i work in the hospital. a1c

noice!
You are smarter than I....I SHOULD have gone into health...or finance...THOSE guys get over...big time.
You get to wear scrubs to work?
My dumb ass was a SP...

Posted by: Burner02

Quote:

Originally Posted by PreMier

light push. arm feels good, hopefully its getting to the point where it bothers me less and less

hoping my shoulder will be the same.
Nice workout, Jake

Posted by: naturaltan

Quote:

Originally Posted by PreMier

light push. arm feels good, hopefully its getting to the point where it bothers me less and less

seated db mili press
85x5

that's not even a pb recording setting day for me - well done!!

Posted by: PreMier

mike, my job isnt really cross over friendly into the civilian side.. im going to cross train when i get the chance. hope the shoulder heals up, just do lots of rotator work with a band to keep them strong.

nt- thanks, just a younger guy tryin to keep up

i would like to get back to my pb which was bb military pressing 225

Posted by: yellowmoomba

Where are you these days (city) ?

Posted by: PreMier

i live on eglin afb in florida

Posted by: JerseyDevil

Quote:

Originally Posted by PreMier

i live on eglin afb in florida

I've been there before. Years ago for a training class at Eglin. Fort Walton Beach, nice place! Quiet, but nice

Posted by: PreMier

yea, too quiet.. miss the city. i prefer destin haha

pull workout.. im so sore..

yates rows
95x10
95x10
135x8
185x6
185x6

bb shrugs
225x10
225x10
225x9 (grip fail)
225x8 (grip fail)

db hammer curls
30x8
40x8
50x6
50x6

unilateral inc db curls
30x6
30x6
30x6

seated cable rows
80x10
140x8

bleh.. so so workout. weight 198

Posted by: JerseyDevil

Patrick hasn't posted in almost a year now. What's he up to? Did him and Ivonne tie the knot?

Posted by: PreMier

yea, they're married and doing great! he runs his own business in training and massage(deep stuff like gua sha/rolfing) and they seem awesome

Posted by: JerseyDevil

That's great! He is such a cool guy. If you talk to him, tell him JD said hi!

Posted by: PreMier

yep, will do!

legs

squat
135x10
225x10
225x10

gm
135x10
185x8
225x5
225x5
225x5
135x8

calves

ohhh.. im hurting already..

Posted by: chiquita6683

nice!

Posted by: PreMier

thanks maria

is it cold where you are? im freezing on the panhandle!

Posted by: chiquita6683

Quote:

Originally Posted by PreMier

thanks maria

is it cold where you are? im freezing on the panhandle!

YES! This is artic weather, insane for Florida!

Posted by: PreMier

Good cuz I don't want it to be like this every year!

Posted by: Burner02

aww....what is it....70 there? gosh...try walking to the latrine, 75 yards away at 0600 w/ 15 degree temps and get back to me, brotha!
you know its chilly...when while walking, you hear something clanking in your pockets...and realize...you aren't wearing pockets....

Posted by: PreMier

Haha.. Dude there have been several mornings that it's mid 20's here! Coldest I've seen it was 18!

Posted by: Burner02

in Florida? USA? really? wow...didn't even think that people in Florida owned a jacket...
teens...dam cold. blech.

Posted by: PreMier

push meh..

bb bench
135x10
135x10
205x5
225x5
135x6(5sec neg)

db mili
30x10
55x8
75x6
85x5
85x3

rope pressdowns
50x10
50x10
50x10

db flyes
30x10
30x8

lateral raises
30x8
30x8

single arm tri pressdowns
20x8
20x8
30x6
20x8
10x10

so im in the locker room, and i hear someone doing cleans on the other side of the wall.. so im wondering whats going on. well.. there is a whole part to the gym that i never knew existed. they have all kinds of nautilus equipment, even one of the old school 4 way neck machines

this is good, it'll allow me to switch up my training more

Posted by: JerseyDevil

I'm not a fan of machines, but some of that old Nautilus stuff was really pretty good, at least for a change of pace anyway.

Posted by: Gazhole

I love Nautilus pullover machines. I generally dislike machines, but that one and the Hammer Strength Iso-Lateral Leg Press are great actually.

Posted by: PreMier

im basically going to train instinctively for a while. just doing a push/pull split, but increasing volume and periodizing whenever i feel like it. i'll get on an actual program in the next few months, but for now im enjoying not having something mapped out.

Posted by: PreMier

havent trained as much as id like, my arm has been bothering me some.

pull

yates rows
95x10
95x10
135x8
135x8
135x8
135x7
135x7

cg seated cable rows
100x8
160x6
160x6

cg pulldowns
130x8
130x6
130x6

bb curls
65x10
85x5
85x5

unilateral db curls
40x8
40x8
40x8

db hammer curls
50x8
50x8
50x8

unilateral concentration curls
30x8
30x7
30x7

bb shrugs
225x10
225x10
225x9(grip)

weight 196. i feel like a fat ass.. not very lean at all. ive also been running on the track. basically i'll almost sprint a lap, which takes about 1:20 and then rest for 3-4 mins. i do this for 4-5 laps.. and thats basically all i can do before i gas and my time approaches 2 mins. i'll probably do this, or some form of it 2-3 days a week.

a lot of volume today now that i look at it, but i just went with what felt good to me.

Posted by: Burner02

doing good, Jake...nice Hammers.
I wish we had a track here...I get BORED on cardio equipment...

Posted by: PreMier

1/4 mile sprints. did 4 of them, about 3-4 minutes apart. sprints took 1:20-1:30 to complete

I start to gas about 3/4 of the way through on them, so jog it out. im also getting some minor shin splints

Posted by: yellowmoomba

When are you going to try the Corner Presses?

Posted by: JerseyDevil

Jersey predicts Jake, even in his ramping up phase, will nail corner presses... Strong mofo

Posted by: PreMier

i could try them next push day. do you count just the plate weight, or add any weight in for the bar? (and if so how much).

ill try them jd, but i dont know if my shoulder would like them much.. we'll just have to see.

legs

squats
135x8
225x6
315x5
315x5
315x5

gm's
135x8
225x5
225x5
225x5

calves

wow.. gm's really fuck up my back. i mean the knurling on the bar. i have a raw strip across my shoulders, so much so i bet it scabs. im assuming its from the bar slipping slightly? do i just need to pull it down onto my back tighter or? any advice is appreciated.

i didnt go crazy today as i have been running a lot, and i will probably run 1-2x's more this week

weight 197

Posted by: Burner02

I tried the corner press...not sure I was standing right...

Posted by: PreMier

It's like the fingle fingers in strongman

Posted by: PreMier

YouTube - JB - BB Corner Press - Men" title="Click to view this video on YouTube" target="_blank">YouTube Video

Posted by: JerseyDevil

Corner presses are known for being useful in rehabbing some shoulder injuries.

Burner, they do work your core and when you get heavy your whole body gets into it. That's why they are so good!

Posted by: PreMier

fuck, my computer was having connectivity issues earlier.. and now i cant edit that post. mike i posted that video in your thread.

well, i'll try them tomorrow

Posted by: PreMier

well, i didnt see a place to do the corner presses until i was almost done lifting.. ill do them next week though, now that i see a spot.

been pretty tired and a bit sore the last few days from doing air force pt, and the gym. they wont let me run during mandatory pt time now.. so i have to do crossfit bullshit. if i score over a 90 on my test, then i can do what i want.. but its very heavy on running points, and thats my weak area.

push

speed bench
135x10 warmup
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

standing mili press
95x8
135x6
135x6
135x6
135x6(some push pressing)

rope pressdowns
50x13
50x12
50x10
50x10

upright rows
95x6
95x6
95x6
95x6

peck deck flys(or whatever the fuck its called)
50x10
50x10
50x10
50x10

after this pt test in 4 weeks, i'll prob switch to a more standardized routine.

weight 196

Posted by: PreMier

pull

yates rows
95x10
135x8
185x8
185x8
185x8

iso lateral front lat pulldowns
45x10
70x10
90x8
90x8
90x8

hammer curls
50x8
60x5
60x5
60x5

concentration curls
35x5
35x5
30x6
30x6

cable row(double overhand)
120x10
180x8
180x8
180x4

shrugs bb (over/under grip)
225x8
225x8

grip sucks.. keep forgetting to bring straps or rosin bag

Posted by: Triple Threat

P

You're amazing. Taking all that time off from working out and then being able to hit those numbers. Yes, I'm jealous.

Posted by: Burner02

Thanks Jake- saw the vid.
yeah...the military is in love w/ cross fit.
I was talking to someone here. Said it was the 'new' high intensity cicuit training. he looked at me like I had sinned.
Now, there are parts of it I do like and will/have incorpporated into my workouts...
But, I like muscle. Gotta lift big.

Posted by: PreMier

hey captn, where you been?

yep, im one giant slow twitch muscle fibre.. have to lift heavy haha

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

Thanks Jake- saw the vid.
yeah...the military is in love w/ cross fit.
I was talking to someone here. Said it was the 'new' high intensity cicuit training. he looked at me like I had sinned.
Now, there are parts of it I do like and will/have incorpporated into my workouts...
But, I like muscle. Gotta lift big.

Crossfit on the surface looks great, and what I like is the variety. But on the otherhand, some of the WOD are ridiculous. Like out of the blue run a 10k (6.2 miles), or perform olympic clean and jerks or snatches. Recipe for disaster imo.

Posted by: PreMier

yep, oly lifting without proper guidance anad good form is suicide.. there was a kid today in the gym coaxing another kid how to deadlift. ive never seen such a round back.. ah well.

legs

squats
135x10
225x6
315x5
315x5
515x3

gm's
135x6
185x6
185x6
185x5

calves.

i was really tired today.. and felt no strength. i just couldnt get into the groove and everything felt heavy.

Posted by: naturaltan

felt no stregth and still did 515X3 ...

Posted by: PreMier

Oh shit.. Typo 315x3 haha

Posted by: JerseyDevil

Great squats and GMs. My back squat days are over. Just started GMs and I did like 85, lol

Posted by: PreMier

push

speed bench ri=60
135x10(warmup)
135x3
135x3
135x3
135x3
135x3
135x3

corner presses
45x8
90x8
115x4
115x4

rope pressdowns
50x10
50x10
50x10
50x10

db bench
50x8
70x8
95x6
95x6

lateral/front raise SS
30x8/5
30x8/5
30x8/5

damn, those corner presses are hard. arm is bothering me a bit, not sure what from, but im gonna have to take a few days prob

Posted by: JerseyDevil

Corner presses look easy, until you try'em

Posted by: PreMier

they are really hard, and use a lot of stabilizer muscles.

Posted by: PreMier

pull

yates rows
95x10
135x8
185x8
185x8
185x8
185x8
185x7

iso lateral front lat pulldowns
45x10
90x8
90x7
90x7
90x6

hammer curls
50x5
60x6
60x5
60x6
60x6

cg lat pulldowns
160x6
160x6
160x6

bent over concentration curls
35x10
35x9
35x9
35x8

shrugs bb (strapped)
225x8
315x8
315x8
315x8

Posted by: JerseyDevil

Nice hammers!

Posted by: PreMier

thx jd. my traps are sore today.. im trying to really hit my bi's and lats

Posted by: LiftinBear

Yeah...Nice work on the hammers and shrugs there.

Posted by: PreMier

legs

squats
135x8
225x6
315x5
315x5
315x4(fail)

SLDL
225x8
225x8
225x8
225x8

extensions
100x10
145x10
175x10

was really tired today, and just didnt seem like a good workout. im pissed i failed on squats.. for some dumbass reason i breathed out, going down? so i felt like i had no core support and had to dump the weight forward. i did it consciously because i wanted to tighten my abs, and stay more upright. yea, retard..

Posted by: ihateschoolmt

Looks like a good work out, no extra bullshit going on I like it. What are you trying to do get bigger? I haven't looked through the journal enough to tell.

Posted by: PreMier

sup bro. havent been able to lift upper body in about 6 months, and ive been back about 4 weeks doing so. so right now, im just training instinctively and doing whatever i want for a few more weeks. id say come march, ill be good to go on something a little more structured.

Posted by: PreMier

ran 2 miles this afternoon. i hate running

push

incline db 25*
50x8
70x6
95x8
95x6
95x5

standing bb mili
135x5

135x6
135x6
135x6

cg bench
135x8
185x6
185x6
185x6
185x6

db flyes
35x8
35x6
35x6
35x6

lateral raises
25x8
25x8
25x8

rope tri pressdown
50x10
50x10
50x10
50x7

calves

weight 194

Posted by: PreMier

pull

yates rows
135x8
185x8
185x8
185x8
185x8
185x6

iso lateral front lat pulldowns
90x8
90x8
90x7
90x7

hammer curls
60x6
60x6
60x6
60x6

cg cable rows
160x8
160x8
160x8
160x8

bent over concentration curls
35x10
35x10
35x8
30x8
30x8

shrugs bb (strapped)
315x8
315x8
315x8

hmmm... i seem to be loosing weight

Posted by: ihateschoolmt

Quote:

Originally Posted by PreMier

sup bro. havent been able to lift upper body in about 6 months, and ive been back about 4 weeks doing so. so right now, im just training instinctively and doing whatever i want for a few more weeks. id say come march, ill be good to go on something a little more structured.

I hear ya I took about 4 years off haha it's tough getting back into working out.

Posted by: yellowmoomba

Looks like you are back in high gear

I see you are doing Corner Presses

Posted by: PreMier

yea, i tried them out.. they are hard. i might do them again, bot for now im gonna do mili pressing. i like it better haha

legs

squats
135x8
225x6
315x5
315x5
315x5
315x1

225x10

SLDL
225x10
225x8

calves

good workout. wish i could do more volume, but i just seemed so tired. eh well. id like to do 315x5x5. sorry the lighting sucks, but here are some pics from sunday. i dont have a better mirror to show my legs

Posted by: ihateschoolmt

That's plenty of volume I say!

Posted by: Burner02

ho-lee-shit! You're bald and nearly nekkid!

Doing good, Jake-
I want the corner presses this week. Odd to say, but the corner was taken last week...

Posted by: naturaltan

Hard to do, but look at the wheels in the first pic

Posted by: JerseyDevil

Looking thick Jake, and you are just getting back into it! But you always did (except during basic training)

Posted by: yellowmoomba

Nice wheels

Posted by: PreMier

thanks guys. lots of squatting has helped my quad development a lot over the last year.

push

inc db press 25*
50x8
70x6
95x8
95x7
95x5

seated db mili
80x5
80x5
80x5

cg bench
205x6
205x6
205x6

db flyes
30x12
30x9
30x9

inc db face pulls
20x15
20x15
20x15

rope pressdowns
50x15
50x15
50x10

decent workout, after pull day this week, im taking a slight break. going to do lots of cardio and running, pushups and core. have a pt test in 10 days.

Posted by: PreMier

pull

yates rows
135x10
205x6
205x6
205x6
205x6
205x6

iso lateral front lat pulldowns
90x8
90x8
90x8
90x8

hammer curls
65x6
65x6
65x6
65x6

bent over concentration db curls
35x8
35x8
30x8
30x8

partial rep curls hammer strength
90x8
135x5
90x8
90x8

weight is back up.. water weight seems to be fluctuating quite a bit

im really trying to get my lats and biceps to grow some.. they are so stubborn. i seem to be making some progress though

Posted by: Burner02

I think you will have no problems w/ your PT test, Jake
just saying.

Posted by: the other half

shit dude, your numbers are pretty impressive for getting back into it. and the pics tell us why they are what they are. you look good. i guess i had better start hitting the squats twice a week and try to put more size on mine.

Posted by: PreMier

i just squat deep, and heavy, and my legs grow. after looking at how tom platz did it, i figured it'd have to work.

legs

squats
135x8
225x6
315x5
315x3
315x3
315x3
225x5

sldl
225x8
225x8

calves

meh.. i didnt even want to lift today, because ive been off for so long. plus there was a group of 4 girls next to me squatting.. high school age, wearing super tight, super short super ass hugging spandex shorts. *sigh*

Posted by: IslandGirl

Quote:

Originally Posted by PreMier

meh.. i didnt even want to lift today, because ive been off for so long. plus there was a group of 4 girls next to me squatting.. high school age, wearing super tight, super short super ass hugging spandex shorts. *sigh*

high school?

Posted by: ihateschoolmt

How much were you squatting before you took time off? 315 aint bad at all especially if you're just getting back into it.

Posted by: Gazhole

Great wheels, and great workouts.

What are you weighing right now? Looking pretty solid!

Posted by: katt

Wow - look at those quads! Nice!

Posted by: PreMier

Quote:

Originally Posted by IslandGirl

high school?

for years i've dated women that were 10+ yrs older than me, why cant i go 10+ younger now(18)?

Quote:

Originally Posted by ihateschoolmt

How much were you squatting before you took time off? 315 aint bad at all especially if you're just getting back into it.

i was only off 2 weeks, so it was same weight, just more reps. last squat workout is the one with the pics above

Quote:

Originally Posted by Gazhole

Great wheels, and great workouts.

What are you weighing right now? Looking pretty solid!

thanks gaz! today i weighed just under 194. quads taped around 26" a while back

Quote:

Originally Posted by katt

Wow - look at those quads! Nice!

thx kat =P

Posted by: PreMier

push

inc db press 25*
50x10
70x6
95x6
95x6
95x6

seated db mili
70x6
70x6
70x6

cg bench
185x6
185x6
185x5

db flyes
25x12
25x12
25x10

inc db face pulls
20x15
20x15
20x15

rope pressdowns
50x12
50x11
50x10

ive lost a lot of strength for being off just 2 weeks. thought id keep it, but i guess not? diet wasnt the best honestly and doing pushups/running just didnt cut it

Posted by: Burner02

still lookin' good, Jake-
however, doing the running and pushups were probably good for you in the long run....gave yor body chance to heal a little and recoup...and now back on the weights...you'll tear it up again.
so goeth the theory...

Posted by: JerseyDevil

Now the assault on the weights begins.... You will be kicking ass in no time

Posted by: PreMier

i was going to go tonight, but my arm has been bothering me.

Posted by: katt

That's ok P, we've had our good weeks and bad weeks.. it all evens out in the end!

Posted by: Burner02

Quote:

Originally Posted by PreMier

i was going to go tonight, but my arm has been bothering me.

well, switch to the other hand, sit on it 20 min for a whole new experience while you let the other heal, brotha....wait...that's my problem....nevermind. Ice and some Motrin.

Posted by: the other half

Quote:

Originally Posted by Burner02

well, switch to the other hand, sit on it 20 min for a whole new experience while you let the other heal, brotha....wait...that's my problem....nevermind. Ice and some Motrin.

burner, you are so wrong, are you sure they are gonna let you back in the country when the time comes???
gotta love ya though, makes me feel better knowing im not the only messed up one out there.

Posted by: PreMier

Quote:

Originally Posted by Burner02

well, switch to the other hand, sit on it 20 min for a whole new experience while you let the other heal, brotha....wait...that's my problem....nevermind. Ice and some Motrin.

its nerve damage, nsaids dont help

Posted by: yellowmoomba

Nerve Damage? What's up with that?

Posted by: PreMier

not sure, ulnar nerve damage though. thats why i had to take 6-7 months off. i literally couldnt move my arm to full extension. it still bothers me some days.

pull

yates rows
135x10
185x8
185x8
185x8
185x8
185x8
185x8

iso lateral front lat pulldowns
90x8
90x7
90x6
90x5

hammer curls
60x6
60x6
60x6
60x5

bent over concentration db curls
30x8
30x8
30x8
30x5

partial rep curls hammer strength
90x7
90x7
90x6
90x6

Posted by: the other half

wow, 60's on the hammer curls!!!!! i will get there soon.
i just always get forearm cramps later in day after doing hammer curls. do you ever get those?

tuff looking workout.

Posted by: PreMier

im still down weights this workout, but in a few weeks should be more

yea, they get super pumped up, so i always stretch them between sets.

i used to cramp every so often, but i started to take taurine as a supplement. anywhere from 500-1000mg ED.. and walah! no cramps ever.. im very happy with the results, and i highly recommend it

Posted by: Burner02

Quote:

Originally Posted by the other half

burner, you are so wrong, are you sure they are gonna let you back in the country when the time comes???
gotta love ya though, makes me feel better knowing im not the only messed up one out there.

I also hold a TS/SCI clearance...which means I'm entrusted to be around seriously sensitive material/data....sleep well.

muhahahaa......

Jake! Did not know you had damage. Hope you're doing better.
60lb hammers! I could probably SWING them up...you animal!

Posted by: katt

Dang - sorry to hear about your injury.. but your workout rocks!

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

I also hold a TS/SCI clearance...which means I'm entrusted to be around seriously sensitive material/data....sleep well.

muhahahaa......

Now THAT is a scary thought

Posted by: Burner02

....that hurts....
see that? I just shed a virtual tear of pain for that remark....

Posted by: PreMier

thx katt

new fav rock band

YouTube Video

Posted by: Triple Threat

Nice wheels, P. No wonder you're squatting those big weights.

Posted by: naturaltan

Quote:

Originally Posted by Burner02

Jake! Did not know you had damage. Hope you're doing better.
60lb hammers! I could probably SWING them up...you animal!

reminds me of a small oriental fellow that would do 60lb db curls ... but he would actually use the swing as part of the lift. He was smaller than me and I would think not much stronger ... it was funny to watch because most everyone knew he was lifting beyond his strength abilities should allow.

Well done on the hammers - you are a beast my friend!

Posted by: JerseyDevil

Quote:

Originally Posted by Burner02

....that hurts....
see that? I just shed a virtual tear of pain for that remark....

just busting on ya my friend. That's what we do here in New Jersey

Posted by: PreMier

lol.. i use body english sometimes, but not often.

legs

squats
135x8
225x6
315x5
315x5
315x3 FAIL
225x9
225x6

sldl
225x8
225x8
225x8

calves

fuck!!

i hate failing on squats.. i dont know why they were so heavy. next week i'll just skip them and do accessory work.

Posted by: PreMier

of course att's 3g decided to go down right as i got to the gym, so i couldnt check my online log. eh.. whatever. had to force myself to go today anyway.. feel really lonely and a bit depressed *sigh*

push

flat db bench
45x10
60x8
95x5
95x5
95x5
95x5

cg bench
205x5
205x5
205x5
205x5

seated db mili
65x10
65x9
65x6

incline db facepulls
20x15
20x15
20x15

lateral raises
20x12
20x12

rope pressdowns superset
70x15
50x10
30x10

Posted by: katt

you know what you do when you're feeling down & depressed??

ROAD TRIP!!

Come see us! TOH and I will walk around in the 'real' woods with you, make your legs really tired then we can go to the gym and do SQUATS!

Posted by: PreMier

thanks for the invite, but i live in florida.. like 3000 miles away!

Posted by: katt

Yeah I know... it'll take you a few days, but we're cool with that..

Posted by: Burner02

Quote:

Originally Posted by PreMier

feel really lonely and a bit depressed *sigh*

welcome to my life.
I tell ya what...go down to the nearest Hooters...drown your sorrows in a plate of wings and beer and have the hot waitresses come ogle over you....pretty sure that can cure what ails a man...and besides...I don't have that option...
BTW: Nice lifts!

And I bet you could Space A the heck outta the AF to get to Idaho and back!

Posted by: Triple Threat

Quote:

Originally Posted by katt

TOH and I will walk around in the 'real' woods with you, make your legs really tired then we can go to the gym and do SQUATS!

That's if you make it out of the woods.

OK, perhaps I've been watching too many CSI Miamis.

Posted by: the other half

Quote:

Originally Posted by Triple Threat

That's if you make it out of the woods.

OK, perhaps I've been watching too many CSI Miamis.

see, that is what happens, one person ties someone up to the tree, burns them and then eats them, and now we have a bad reputation for it!!!! really that isnt what idaho is about.

unless you belong to the CKKK-cannibal kkk.

Posted by: JerseyDevil

That sounds like a Criminal Minds episode....

Posted by: PreMier

pull

yates rows
135x10
205x8
205x8
205x8
205x8
205x8

iso lat pulldown
90x8
90x8
90x8
90x8

db hammer curls
60x6
60x6
60x6
60x6

bent over db concentration curls
30x10
30x10
30x10
30x10

partial rep curls hammer strength
lower
90x8
90x8

upper
45x8
45x8
45x8

calves

Posted by: yellowmoomba

60 lb DB curls

Posted by: PreMier

thanks ym

somehow i agitated my arm again though.. cant even straighten it. *good thing it was leg day. *also got a new supervisor at work.. shitty. we'll be working 7 days a week for the next 2 weeks.. possibly some 12's in there.

legs

gm's
45x10
135x3
185x3
205x3
225x3
255x1
275x1
275x1
135x8

front squats
135x8
185x5
225x2 wtf..

leg extensions
100x15
160x15
205x10
250x5

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

legs

front squats
135x8
185x5
225x2 wtf..

Worn out from the GMs?

Posted by: PreMier

apparently lol.. lower back gave up on me. its totally fried today.. and i just ran 1/4 mile sprints for 2 miles

Posted by: davegmb

275lbs for GM's thats tough, when i try and increase the weight too much on these my form and depth goes west!

Posted by: PreMier

Yea the first rep was like a fucked up squat.. So I did one more. I can't go heavier than this, or form sucks ass

Posted by: JerseyDevil

Those are some heavy ass GM'S!

Posted by: Triple Threat

Quote:

Originally Posted by PreMier

and i just ran 1/4 mile sprints for 2 miles

I like that. With the warmer weather approaching, I'll be trying to get some of my cardio outdoors. How long are you resting between sprints?

Posted by: Gazhole

Quote:

Originally Posted by JerseyDevil

Those are some heavy ass GM'S!

Thems some heavy ass EVERYTHINGS. Looking awesome in here, buddy!

Posted by: PreMier

push

db mili
35x10
55x8
80x6
90x3
90x3
90x2

inc db bench *25
85x8
85x8
85x6
85x6

cg bench
135x8
185x5
185x5

db flyes
30x10
30x10
30x10

straight bar cable pressdown
50x10
50x10
50x10

arm has been fucked.. but today i could straighten it without pain.. so it was an ok workout. i'll probably rest all week if it hurts again

Posted by: PreMier

Quote:

Originally Posted by Triple Threat

I like that. With the warmer weather approaching, I'll be trying to get some of my cardio outdoors. How long are you resting between sprints?

usually one lap takes 1:30-1:50, and i rest for up to 3:30. i dont want each lap to take a total of more than 5 mins. however i finished the 2 miles, or 8 laps in less than 30

thanks jd and gaz! im trying to catch the 2 of you

Posted by: ihateschoolmt

Wow you must be able to BB military press well over 200 that's crazy. Good lookin numbers.

Posted by: PreMier

i used to do seated bb mili with 225/reps. but i was 20lbs heavier. there were some jacked dudes at the gym tonight.. sometimes i wonder if it even looks like i workout.. i just wanna be big..

Posted by: ihateschoolmt

Haha you are big, you want to be huge. I just want to be 3 dimensional, I used to look like a stick figure drawing.

Posted by: PreMier

pull

yates rows
135x10
185x8
225x8
225x8
225x7
225x6

iso lat pulldown
90x10
90x10
90x8
90x7

db hammer curls
60x8
60x8
60x6
60x6

bent over db concentration curls
35x10
35x10
35x8
35x8

partial rep curls hammer strength
90x8
90x7
90x6

bb shrugs
225x8
225x8
315x6*
315x6*
*over under grip

i was going to workout last night, but i had to run/jog yesterday.. it was an easy 2 miles, 20min.

Posted by: ihateschoolmt

Good lookin work out man. Pretty soon you'll be able to just use two notbigs for curls haha.

Posted by: Triple Threat

Quote:

Originally Posted by PreMier;2224704[b

bb shrugs[/b]
225x8
225x8
315x6*
315x6*
*over under grip

Good going on the shrugs. You are alternating the grip on the over/unders, right?

Posted by: PreMier

yea. i dont necessarily know if i needed to.. but my grip was pretty trashed so i didnt attempt double overhand. i got home and measured my forearms at 14"

h8school whats a notbig?

Posted by: ihateschoolmt

A little guy at the gym haha.

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