Jailhouse Journal [Forum Archive]

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Jailhouse Journal

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Posted by: JailHouse

STATS
Age-22y/o
Hight-5foot 9inches
Wight-165pounds
Est BF-14-15%
Waist-32in

Goals-Clean bulk and get to 170lbs @ around 10%BF

Current Lifts

Bench Press-185lbsX5
Deadlift-205X5
Squat-225X5

Goals-Bench 205X5, Deadlift 225X5, Squat 250X5

Supplements Taken-NOxplode, Whey, Flaxseed oil

Whats up I'M, Ive been here since December and Ive been reading all your journals and I'm finally getting around to starting my own! Ive been training since high school. I was only doing basic things like push ups, situps, and pullups, I also had a EZ-curl bar I would do some stuff with. But Ive learned alot more since finding I'M, I had no idea about compound lifts, leg training, and the importance of diet until that point, and I still have a hole lot left to learn so I'm hoping this will help in doing that.

Right now my split is Mon-Chest/Shoulders/Triceps, Wed-Back/Biceps, Fri-Legs/Abs. Ill be changing to a 5 day a week split some time soon, well see how things go for now. As for the diet, I don't count my cals or any thing but I eat around 5 pretty clean meals a day and get plenty of EFAs. I don't do any cardio right now because I'm trying to gain weight but I do wanna loose some body fat during the process so ill prolly switch things up a bit later.

I am completely open to any suggestions, and thank any body willing to help.

Posted by: JailHouse

Ill start off with my Friday leg workout! This is my first leg day since coming back from a 2 week break, so I kinda took things easy.

FRIDAY_LEGS/ABS

Stretched out for about 5min, then got to work

FRONT SQUAT
-135X5
-185X5
BACK SQUAT
-205X5
-205X5
I was a little disappointed with these back squats.

DECLINE SITUPS
-BWX15
-BWX15
-BWX15
I haven't done any ab work since December, so I decided to throw these in my leg day.

LYING HAM CURLS
-120X5
-140X5
-160X5 *PR*
Was surprised to get a PR today

STANDING CALF RAISE MACHINE
-300X5
-300X5
-300X5

This was definitely not one of my best work outs, but it felt good to get some blood flowing in my legs again!

Posted by: goob

Nice Squatage! How do you find front squats as compared to back squats?

Posted by: JailHouse

Quote:

Originally Posted by goob

Nice Squatage! How do you find front squats as compared to back squats?

Thanks Goob! I like front squats, balancing that weight in the front hits your arms and shoulders nicely.

Posted by: JailHouse

This morning I woke up around 9am. I ate 5 hardboiled eggs, 2 hole ones and 3 just the whites, and a bowl of cheerios with 2% milk. I Was out of the shower and chugged my 2 scoops of NOxplode by 9:45am. I got to my gym around 10 some thing and got to work.

MON CHEST/SHOULDERS/TRIS

First I stretched out for a few min.

BB MILITARY PRESS (STANDING)
-115X5
-135X5 PR
-135X5
115 felt pretty easy. I had to use my legs a little to get 135 last two reps on the last set, I was determined to get that weight up lol.

DB BENCH PRESS (80LBS PER HAND)
-80X9 PR up 3 reps
-80X8
-80X7
These felt gr8 was super happy about this PR.

BB CLOSE GRIP BENCH PRESS
-135X5
-135X5

BB INCLINE PRESS (GRIP ON POWER RINGS)
-135X5
-145X5 PR
-145X5
These felt easy, I think I could have reped my BW a few times. Ive only been doing incline for a short time. On the last set I hurt my right side toward my middle back area. It still hurts kinda bad, any one have an idea what that could be?

DB ARNOLD PRESS (STANDING)
-40X5
-45X5
-50X5

EZ-CURL BAR SKULL CRUSHERS
-70X5
-70X5
-70X5

I kept my RIs around 60sec. I stepped on the scale after the work out and I'm at 165.2LBS. I didn't gain any weight like I was hoping, but it looks like I'm starting to lose some of this damn BF. This was a nice work out for me. I hope this side pain is nothing and I can sleep it off.

Posted by: goob

Good workout. Good DB Presses too. Thats a similar weight to my best, although my DB benching is far better than my BB benching for some bizarre reason.

Solid workout all round.

Posted by: JailHouse

Quote:

Originally Posted by goob

Good workout. Good DB Presses too. Thats a similar weight to my best, although my DB benching is far better than my BB benching for some bizarre reason.

Solid workout all round.

Thanks alot goob! I'm the same way with db vs bb pressing, for me its being able to dump the weight if it gets to be too much.

Posted by: JailHouse

I woke up this morning and my back is SORE! This is still from doing that incline bench, I wasn't even going that heavy, and my form was good. I don't know how this could happen Ive never hurt my self lifting. does any one have a idea what this could be?

Posted by: goob

I don't know, I get bizarre injuries all the time, thankfully most are not at all debillitating and don't slow me down.

See how it is tommorrow, the pain might disappear. In the meantime, a long hot bath will help ease those muscles.

Posted by: JailHouse

Thats for the info goob! I just popped a oxy and I'm gunna take a warm bath, then head to work. I work construction so today is gunna sux!

Posted by: JailHouse

I didn't post my back workout from Thursday cuz I forgot my notepad.

LEGS/ABS

FRONT SQUAT
-135X10
-135X10
BACK SQUAT
-165X8
-165X8
-165X8
-165X8
All these squats were ATG. I was really focused on form.

DECLINE SITUPS
-BWX15
-BWX15
-BWX15

LYING HAM CURLS
-120X8
-120X8
-120X8
Could have prolly added more weight for these but I was just trying to aim for perfect form.

RI 60sec / PWO Weight was 164pds

I drank too much, and had a pretty shitty diet for the past 4 days and this workout showed for it. I didn't have a good enough breakfast this morning and following 2 scoops of NOxplode, so I pretty much wanted to throw up every rep, and felt weak. Oh well thats in the past, time to move on and get focused again.

Posted by: goob

Good squats! ATG's are tough!

Posted by: Delusional

sweet, your journal is new from the looks of it so i dont have to worry about catching up ! so far so good dude. like good said, since you did ATG squats thats awesome. ATG squats are pretty tough for me, props on that. looking forward to seeing some more stuff

p.s. holy shit you got some oxys? haha damn, you got it made if youre ever having some pain or soreness. that shit is nuts bro. last time i got my hands on some was when a buddy of mine stole some off his grandma...haha. theyre uhm..definitely..fun..oh yeah..good stuff

p.s.s. i see you take N.O Xplode, what do you think about it? i just finished my first jug of it a couple days ago and i thought it was pretty good. i dont feel insanely pumped and strong with super powers or anything, but i do feel like it helps me stay focused and gives me that little extra push when i need it. do you always use 2 scoops? i started with 2, then after about 2½ weeks i bumped it up to 3. only thing is i started to not enjoy the taste, to the point where it would upset my stomach every now and then. im sure i mixed it in plenty of water, for 2 scoops id use about 11oz, for 3 id use 15-16 oz. if anything i think i was just getting a bit sick of the taste?

Posted by: JailHouse

Quote:

Originally Posted by Delusional

sweet, your journal is new from the looks of it so i dont have to worry about catching up ! so far so good dude. like good said, since you did ATG squats thats awesome. ATG squats are pretty tough for me, props on that. looking forward to seeing some more stuff

Whats up bro, I just started this journal a week or 2 ago so me and you are the journal noobs lol. I got my oxys from a motorcycle accident this past summer, and I still have a lot left. Ive been taking NOxplode for a few months, the pump and energy levels used to be nice but its not as effective as it used to be. I'm thinking of switching to a ECA stack, it seems to be working good for Brutus. Thanks for the comments, I'm lookin forward to your journal!

Posted by: JailHouse

I ate my breakfast and took my NOxplode and was out the door by 10:30am

CHEST/SHOULDERS/TRIS

DB FLAT BENCH
-70X5
-90X5 PR+20PDS
-90X4
I planed on trying for this PR today and was a little nerves but all was good!

UPRIGHT ROWS
-90X8 PR+3 REPS
-90X8
-90X8
I'm need to get stronger on these

SKULL CRUSHERS
-70X7 PR+2 REPS
-70X7

INCLINE BENCH
-135X5
-155X4 PR+10PDS
-155X3
I was sweeting balls at this point

SEATED DB OHP
-40X10
-40X10
-40X7
I did these with full ROM, and slow motion

TRICEP PUSH UPS
-BWX20
-BWX20
Inspired by goob lol

GRIPPER MACHINE
-90X40SEC
-90X40SEC
These were killer

RI-60SEC POST W/O BW-162

Set some nice PRs this time! Next chest day I wanna start with incline bench and see what I can do. I also need to eat more starting asap!

Posted by: goob

Haha, nice one! Good to be of assistance. Great workout, how did you find the tricep pushups? Did you have your hands together in a diamond shape?

Posted by: JailHouse

Thanks Goob! The first set were diamonds, and the second set I just had my hands str8 out with my thumbs touching those felt like they hit my Tris hard as shit.

Posted by: goob

Quote:

Originally Posted by JailHouse

Thanks Goob! The first set were diamonds, and the second set I just had my hands str8 out with my thumbs touching those felt like they hit my Tris hard as shit.

Yeah they sure are effective.

Posted by: Delusional

thats cool that we're almost starting at almost the same time. damn, sucks about the motorcycle accident bro. must have been pretty serious to get you some oxys. yeah i have actually heard others say the same about no xplode. i know others that use it or used it in the past, and they actually recommend to stop taking it for about 2 weeks after youve used it for a few months. have you tried doing 3 scoops? actually, a good friend of mine was starting to say it did nothing for him. so a week later he went out and got BlackPowder by MRI and now hes crazy about the stuff. said it blows no xplode out of the water. anyways,

awesome job on the incline bench dude. i wouldnt doubt you were sweating bullets after that ! also good work on the skull crushers, those are good numbers to me cause i find skull crushers are pretty killer. were you feeling a pretty good burn in your tris after those push ups? i do them now and then and i roll over and want to die afterwards, haha. thats sweet that you did 2 sets of 20 man.

Posted by: JailHouse

Quote:

Originally Posted by Delusional

thats cool that we're almost starting at almost the same time. damn, sucks about the motorcycle accident bro. must have been pretty serious to get you some oxys. yeah i have actually heard others say the same about no xplode. i know others that use it or used it in the past, and they actually recommend to stop taking it for about 2 weeks after youve used it for a few months. have you tried doing 3 scoops? actually, a good friend of mine was starting to say it did nothing for him. so a week later he went out and got BlackPowder by MRI and now hes crazy about the stuff. said it blows no xplode out of the water. anyways,

awesome job on the incline bench dude. i wouldnt doubt you were sweating bullets after that ! also good work on the skull crushers, those are good numbers to me cause i find skull crushers are pretty killer. were you feeling a pretty good burn in your tris after those push ups? i do them now and then and i roll over and want to die afterwards, haha. thats sweet that you did 2 sets of 20 man.

Thanks D! Ya I tried 3 scoops before, but it made me all jittery and shaky not a good feeling for me. Skull crushers are awesome, those are pretty hard for me to, toward the last rep or 2 I was struggling lol. Those tri Push ups gave me a gr8 pump to, I'm prolly gunna throw those in my chest day for a few weeks.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

I ate my breakfast and took my NOxplode and was out the door by 10:30am

CHEST/SHOULDERS/TRIS

RI-60SEC POST W/O BW-162

Set some nice PRs this time! Next chest day I wanna start with incline bench and see what I can do. I also need to eat more starting asap!

Thats some nice numbers keep it up buddy!

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Love the ECA! Just be carefull i know i have an addictive personality so i really miss it now that its gone.

Posted by: JailHouse

Just got back from outa town last night so I didn't post up my back work out again!

Today I worked on legs and abs.

LEG/ABS

HACK SQUAT MACHINE
-180X8
-180X8
-180X8
-180X8
-180X8
-180X8
Ive never kept track of my hack squats before but I'm pretty sure this was a PR. I was also goin deep as fuck.

DECLINE SITUPS
-BWX18 PR+3 REPS
-BWX18
-BWX18
These felt nice

STANDING ALT LEG CURLS
-50X8(R)
-50X8(L)
-55X8(R)
-55X8(L)
-60X5(R)
-60X5(L)
This was my first time doing these, so these were kind of a test to see where I'm at.

STANDING CALF RAISE MACHINE
-280X10
-280X10
-280X10
Went for higher reps this time with these.

RI-60SEC BW-164.1

This was a good work out. It was a first time keeping track of some of these.

Posted by: Brutus_G

Nice work man going atg is where its at!

Posted by: Delusional

looking good bro, keep up the good workouts. standing alternating leg curls, eh? hmmm..ive never heard of these, they seem weird. i never thought leg curls would be possible standing, haha.

props on those hack squats too bro, very nice. what did you think about them? did you like them much? were they better than back or front squat? and was it hard to do?
ive thought about trying them but it looks weird and a bit hard to get the form right for them.

Posted by: katt

Nice journal and nice solid workouts there! I also take the No Xplode, but I have to stop for a couple weeks, then I change it up to a different pwo drink. It seems to help.

Posted by: JailHouse

Brutus- Thanks B. Now I feel like ATG is the only way to go!

Del- The leg curls were done with a machine at my gym. Curls are nice cuz they hit ur hamstrings and calves nicely. Hack Squats are nice to switch things up, they also kinda give you more control on the machine.

katt- Thanks Katt! the NOxplode isn't doing much for me any more but I still cant work out with out it lol, I think its a mental thing. What are you taking now. All these supps are making me broke, GNC is a Rip off.

Posted by: katt

Quote:

Originally Posted by JailHouse

Brutus- Thanks B. Now I feel like ATG is the only way to go!

Del- The leg curls were done with a machine at my gym. Curls are nice cuz they hit ur hamstrings and calves nicely. Hack Squats are nice to switch things up, they also kinda give you more control on the machine.

katt- Thanks Katt! the NOxplode isn't doing much for me any more but I still cant work out with out it lol, I think its a mental thing. What are you taking now. All these supps are making me broke, GNC is a Rip off.

I NEVER buy at GNC,, yest they are a rip off. I get all my supps at dpsnutrition.com no Xplode is 35.99 (I think) for a big jug.

My husband takes Gaspari's Super Pump, that's his fav and my other favorite is Labradas Super charge.. kinda tastes like grape koolaide.

All in all, they are all expensive

Posted by: JailHouse

Quote:

Originally Posted by katt

I tryed going to that web site and nothing came up. I have the big tub of NO from GNC and I payed 90$$

Posted by: katt

Holy Shit! 90.00???

Posted by: the other half

hello jailhouse, good looking journal so for. keep it up and the gains will be coming quickly.
also we havent gone to the website yet, but a guy from our gym was telling me about it. its is based out of seattle i think. trueprotien.com.
they sell all of their product in bulk-either in tubs or bags.

anyway welcome aboard.

Posted by: JailHouse

Quote:

Originally Posted by the other half

hello jailhouse, good looking journal so for. keep it up and the gains will be coming quickly.
also we havent gone to the website yet, but a guy from our gym was telling me about it. its is based out of seattle i think. trueprotien.com.
they sell all of their product in bulk-either in tubs or bags.

anyway welcome aboard.

Thanks I hope so! I'm gunna check these web sites out tonight. Ive been wanting to switch supps up for a while now, saving money will be nice to!

Posted by: Delusional

ahhhhh man. dont ever buy anything from GNC unless you have a gold card and its gold card week, or they have it on sale for a really good price. 90 is ridiculous for a big jug of n.o xplode. browse through some sites, and find the best deal. the price ranges shouldnt be too different but some sites might have it a couple bucks cheaper or somethin. i almost always rely on taylorsnutrition, but some times i check massnutrition and bodybuilding.com too. either way, order off a site. youll save a shit-ton of money. instead of paying 90 at gnc you could have ordered it off a site, and chances are youd have enough money left over from that 90$ to buy an eighth

Posted by: JailHouse

Quote:

Originally Posted by Delusional

ahhhhh man. dont ever buy anything from GNC unless you have a gold card and its gold card week, or they have it on sale for a really good price. 90 is ridiculous for a big jug of n.o xplode. browse through some sites, and find the best deal. the price ranges shouldnt be too different but some sites might have it a couple bucks cheaper or somethin. i almost always rely on taylorsnutrition, but some times i check massnutrition and bodybuilding.com too. either way, order off a site. youll save a shit-ton of money. instead of paying 90 at gnc you could have ordered it off a site, and chances are youd have enough money left over from that 90$ to buy an eighth

HAHAHA LMAO. Over here you can get a quarter of nugs for 90.

Posted by: Brutus_G

Bodybuilding. com or discountanabolics is where its at

Posted by: goob

How do you find the NO helps your workouts?

Posted by: JailHouse

Quote:

Originally Posted by goob

How do you find the NO helps your workouts?

mostly its the energy it gives me. When I lift in the morning it gives me that push I need. It also helps with the pump alittle. After looking at some of these web site you guys have given me it looks like I might be switching things up soon.

Posted by: JailHouse

I didn't get much sleep last night, I kept waking up every 3 hours. So I finally woke up again at like 6am and still couldn't go back to sleep, so I was like fuck it and just went to the gym early as hell.

CHEST/SHOULDERS/TRIS

BB INCLINE BENCH
-155X5 PR+1 REP
-155X5
-155X4
I was hoping for a little more but oh well.

STANDING MILITARY PRESS
-115X5
-115X5
-115X5
I was focused hard for these

SEATED DB TRI OH EX
-50X10 PR+5 REPS
-50X10
Haven't done these in a LONG time

DB FLAT BENCH
-80sX7
-80sX5
-70sX10
I was feeling weaker every set, should of rested longer.

SEATED ARNOLD PRESS
-40sX6
-40sX6
-40sX6
These were ok

DIP STATION
-BWX20 PR+5 REPS
-BWX18
-BWX12
Hugh PR for me here. I haven't done these in a month or so.

RI_60-90 SEC BW-164.2

For the lack of sleep I had this wasn't that bad. I had to bump up my RI for some exercises. Next chest day I'm gunna start with flat BB bench, I haven't done that for a long time. Ive been doin the DBs for flat bench for a while.

Posted by: Delusional

nice workout bro, especially for your situation. i hate feeling tired on a workout day, i usually take a shower, blare music, try and get myself awake and pumped for a workout. that and chug dat n.o xplode hah.

your incline press is pretty damn good bro, very nice.
oh and good job with the dips too

Posted by: Delusional

Quote:

Originally Posted by goob

How do you find the NO helps your workouts?

i fucking love it.
but after i finish this jug im going to switch to blackpowder and try it

Posted by: the other half

what time do you have that u normally work out at? do you have to be to work in the am? we workout at 5 am on the weekdays and at 7 am on the weekends. if we go into finish a w/o in the afternoon i just fucked.

good looking w/o. i can see why your second set of chest was hard, after doing a set of shoulders and tris in between.

keep up the pr's

Posted by: JailHouse

Del-Thanks man! I think I'm gunna do dumb bells on the incline for a while now.

Other Half- Man you guys are hardcore with those 5am workouts. My work schedule is 12pm-9pm. I used to work out when I got off work for a while, but I had trouble going to sleep. Now I usually work out before work around 10am, I like it better cuz it wakes u up kinda and makes u ready for the day.

Posted by: goob

Great workout JH. The numbers you put up are impressive!

Posted by: Brutus_G

Those dips show some impressive strength!

Posted by: JailHouse

You guys are making me blush. THANKS!!

Posted by: JailHouse

This is my first time posting up my back work out. I'm kinda iffy on back day I'm still trying out new things with it trying to tweak it out, lemme know what u guys think.

BACK/BIS

PULL UPS
-BWX18 (PALMS IN) PR+3 REPS
-BWX10 (PALMS OUT)
-BWX5 (FAT BAR)
-BWX5 (FAT BAR)
I haven't done BW pull ups in a while, Ive been doing weighted with a chain.

SEATED CABLE ROWS
-170X8
-170X8
-170X8
I'm not sure what the name is of the piece I used to move the weight, its the one shaped like a V.

EZ BAR CURLS
-80X5 PR+1 REP
-80X5
PR=SWEEET!

DEAD LIFTS
-135X12
-135X12
-135X12
I wanted to do these 1st but theres ALWAYS some D-BAG doing some dumb ass kettle ball shit were every one dead lifts at. So I was already weak by the time I was able to do these.

SMITH MACHINE SHRUGS
-225X10
-225X10
-225X10

DB CURLS ON INCLINE BENCH
-30SX6
-30SX6
Never done these before.

-Some rotary cuff stuff to finish off...

RI 60-90SEC BW-166

All in all this was a good session for me. Next time hopefully I can deadlift first, Ive been wanting to go for a PR on that one for a while now.

Posted by: katt

Yeah, doing deadlifts first would definitely give you an advantage..

I did them after a heavy squat set and it was not good at all... I never did that again.

Posted by: Brutus_G

Man your BW exercises are just crazy. Id love to see someone knock off 18rep pullups.

Posted by: Delusional

amazing workout bro. damn you did well on the pull ups !! i usually gotta save them for last because if i do them first they beat the shit out of me, lol. was doing DB curls on an incline bench kind of weird? grats on the PRs bro. how do the EZ bar curls work the back?

Posted by: katt

oh yeah I missed that one - db curls on the incline bench have got to be one of my fav's for biceps!!

Posted by: Brutus_G

Quote:

Originally Posted by katt

oh yeah I missed that one - db curls on the incline bench have got to be one of my fav's for biceps!!

I really like the DB standing curls the best the pump is unreal!

Posted by: goob

Good workout, and liking the pullup variations!

Posted by: JailHouse

Brutus-Thanks B! I was doing weighted pull ups for like 3 months, I think that helped alot switching back to BW. I like standing dumbbell curls to.

katt-lol I cant imagine doing deadlifts and squats on the same day, Id prolly puke for sure.

Del-Thanks man! It really felt weird doing the curls on the incline, I need to do them more to get used to the movement. They do hit really hard tho, crazy ROM. Oh and the EZ curls were for my Bis not back. On my back day I do Bis also.

Tonight I think me and some friends might be going to the bar. Im gunna TRY not to get too drunk. But knowing how I am ill prolly get HAMMERED

Posted by: JailHouse

Quote:

Originally Posted by goob

Good workout, and liking the pullup variations!

Thanks Bro!! I need to work on the fat bar, that shit is hard.

Posted by: goob

Quote:

Originally Posted by JailHouse

Brutus-Thanks B! I was doing weighted pull ups for like 3 months, I think that helped alot switching back to BW. I like standing dumbbell curls to.

katt-lol I cant imagine doing deadlifts and squats on the same day, Id prolly puke for sure.

Del-Thanks man! It really felt weird doing the curls on the incline, I need to do them more to get used to the movement. They do hit really hard tho, crazy ROM. Oh and the EZ curls were for my Bis not back. On my back day I do Bis also.

Tonight I think me and some friends might be going to the bar. Im gunna TRY not to get too drunk. But knowing how I am ill prolly get HAMMERED

Good times. I love hitting the bar for a load of beers. Get hammered!!!

Posted by: JailHouse

I wasn't gunna work out today but I got in some trouble with the law this weekend and needed to get out some frustration.

LEGS/ABS

BB BACK SQUATS
-135X5 ATG
-225X8 ATG PR+3 REPS
-225X8 PARALLEL
-225X5 PARALLEL
This was awesome to get a PR on one of my big lifts

HANGING LEG RAISES
-BWX20
-BWX20
-BWX20
Ive never kept track of these before but I think this is a PR?

ANGLED CALV RAISE MACHINE
-180X10
-180X10
Never kept track of these either

LYING HAM CURLS
-160X8 PR+3 REPS
-160X6
-160X5
I was drained by the time I was done with these

This was a nice work out squat PR FTW!

Posted by: Brutus_G

Ha your name is Jailhouse! LOL sry man couldnt resist with the law commit.

Good Squats buddy!

Posted by: Rubes

nice workout id be drained after squating that many reps

Posted by: Delusional

looking good bro. yeah working out is a great way to take out some anger and frustration so i definitely know what you mean. congrats on the PRs

...whatd you doooooo..?

Posted by: JailHouse

Quote:

Originally Posted by Delusional

looking good bro. yeah working out is a great way to take out some anger and frustration so i definitely know what you mean. congrats on the PRs

...whatd you doooooo..?

I cant get in to many details but it involves a stolen car and DUI. But im pretty much on lock down right now just laying low. I haven't left my house since Thursday except to eat and go to the gym (witch I'm about to do in a few min).

Posted by: Delusional

damn man, hope you arent in too much trouble.. =/ so im guessing it happened around the time when you were going to the bar with some friends? hope everything settles down for you bro

Posted by: JailHouse

Ya man its a LONG story. I pretty much talked my way outa trouble but theres still an investigation so well see what happens.

Posted by: JailHouse

CHEST/SHOULDERS/TRIS

BB FLAT BENCH
-135X5
-185X6 PR+1 REP
-185X3 WTF?!
-185X4
I guess a PR is a PR but I was hoping for more. I almost lost it going for that last rep on the last set lol.

BB UPRIGHT ROW (WITH EZ CURL BAR)
-100X8 PR+10PDS
-100X7
-100X7
I surprised my self with this one!

BB SKULL CRUSHERS (WITH EZ CURL BAR)
-70X12 PR+5 REPS
-70X12
HELL YA

DB INCLINE BENCH
-60SX10
-60SX10
-60SX5
Ive never kept track of these but this a PR, but I wont count it. My RI was like 20 sec, so last set was worthless.

SHOULDER PRESS MACHINE
-110X10
-110X10
Ive never used this machine before. I was afraid to use free weights after that incline took all the energy from me.

BENCH DIPS
-BW+25X30 PR+10 REPS
-BW+25X30
-BW+25X25
These hit the Tris nicely

GRIPPER MACHINE
-90X60SEC PR+20 SEC
-90X50SEC

This was one of my best work outs ever! Ever since I started this journal Ive been switching up my routines every work out and I think its really paying off.

Posted by: Rubes

good job on the prs

Posted by: JailHouse

BACK/BIS

DEADLIFT
-205X10 PR+5 REPS
-205X8
-205X6
My form was dead on for the first 2 sets, then the last set was kinda sloppy.

T-BAR ROWS
-90X10
-90X10
-90X10
usually I do these on a machine at my gym laying down. I thot id try doing them with just the bar and some plates. It really felt like I was doing them wrong. Weight isn't including the bar.

PREACHER CURLS
-40X15
-50X10
First time doing these so this was a test. These felt gr8 tho!

LAT PULL DOWN W/ FAT BAR
-80X10
-100X10
-120X10
-140X5
ANOTHER TEST.

SHRUGS ON DEAD LIFT MACHINE
-90X15
-140X12
-160X10
ANOTHER TEST

ALT DB CURLS
-35SX7
-35SX6
never kept track of these

-SOME ROTARY CUFF WORK

RI 60-90 SEC BW-165.2

This was a nice session. Tried alot of new things today, so this wasn't really all out. Preacher curls FTW.

Posted by: goob

Looking good JH. You're pretty strong for your weight.

Posted by: Brutus_G

Nice bench and deads big JH! Two of the best oldies.

Posted by: JailHouse

Thanks for the inspiring words guys! I'm off to the gym for legs now.

Posted by: JailHouse

LEGS/ABS

LEG PRESS
-270X12
-270X12
-270X12
-270X10
I was going as deep as possible for these.

CALVE RAISE ON LEG PRESS MACHINE
-180X10
-180X10
-180X10

FLOOR SIT UPS (W/ ELBOWS HITTING LEGS ALT BETWEEN L/R)
-20
-16
-12

STANDING ALT LEG CURLS
60X7(L)PR+2 REPS
60X7(R)
60X7(L)
60X7(R)

RI 60-90 SEC BW-166.9

The best part of this work out was the leg press, but it was kinda uncomfortable position. It was a fight for each rep (witch I like!). Also bw weight is coming up, and bf is coming down.

Posted by: DOMS

That's a great workout, JailHouse!

I'm curious about the rotator cuff work. Did you experience a shoulder problem before?

Posted by: JailHouse

Quote:

Originally Posted by DOMS

That's a great workout, JailHouse!

I'm curious about the rotator cuff work. Did you experience a shoulder problem before?

Thanks alot DOMS! Nothing serious just soreness in the past, some times worse than others if you know what I mean. Since I'm going for strength right now I plan on lifting heavy so I'm trying to prevent injury by doing the rotary cuff work. The cuff work I do is nothing serious, just 2 sets of some thing light usually.

Posted by: DOMS

I figured. Pretty much everyone that I've talked to that does rotator work has been injured there (however slightly). I should point out that I'm also in that group!

Here's a great article over a T-Nation about doing rotator work. It covers the physiology and gives some great exercise suggestions.

Posted by: Brutus_G

I'm liking the leg presses most guys just do 3/4 and they can press up 500+ pounds gotta love that atg feeling.

Posted by: JailHouse

Quote:

Originally Posted by DOMS

Gr8 read! I'm gunna use some of those different exercises next time to switch things up a bit.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

I'm liking the leg presses most guys just do 3/4 and they can press up 500+ pounds gotta love that atg feeling.

lol!! There was this average out of shape lookin dude using the leg press next to mine with twelve 45pd plates. I couldn't tell if he was doing calve raises or leg pressing lol! He was only goin down like like 10 inches if that!

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Well at least his ego will have bad DOMS

Posted by: Rubes

hella work out JH keep up the great work. and take care of your shoulders you dont realize how much you need them till you mess them up

Posted by: JailHouse

Quote:

Originally Posted by Rubes

hella work out JH keep up the great work. and take care of your shoulders you dont realize how much you need them till you mess them up

Thanks man. Ya shoulders are a high priority for me.

Posted by: JailHouse

CHEST/SHOULDERS/TRIS

INCLINE DB PRESS
-70X12 PR+20 PDS
-70X10
-70X10

DB ARNOLD PRESS
-45SX6
-45SX6
-45SX6

CG BENCH PRESS
-155X5 PR+20PDS
-155X5

PEC DECK MACHINE
-60X10
-70X10
-80X8
Never used this before.

DB MILITARY PRESS (SEATED)
-40X12
-40X10
-40X8

TRI PUSH UPS
-BWX25 (FAILURE)
-BWX23 (FAILURE)

STATIC DB HOLDS
-80SX35SEC
-80SX25SEC
Never done these

RI 60-90SEC BW-166.1PDS

I really liked the pec deck machine. Ive herd alot of people here talk about it here so I gave it a try.

Posted by: JailHouse

Quote:

Originally Posted by JailHouse

CHEST/SHOULDERS/TRIS

INCLINE DB PRESS
-70X12 PR+20 PDS
-70X10
-70X10

DB ARNOLD PRESS
-45SX6
-45SX6
-45SX6

CG BENCH PRESS
-155X5 PR+20PDS
-155X5

PEC DECK MACHINE
-60X10
-70X10
-80X8
Never used this before.

DB MILITARY PRESS (SEATED)
-40X12
-40X10
-40X8

TRI PUSH UPS
-BWX25 (FAILURE)
-BWX23 (FAILURE)

STATIC DB HOLDS
-80SX35SEC
-80SX25SEC
Never done these

RI 60-90SEC BW-166.1PDS

I really liked the pec deck machine. Ive herd alot of people here talk about it here so I gave it a try.

Now heres were things get interesting. As I was headed to the locker room this personal trainer stops me and asks me if I wanted to have my BF measured, and I agreed. So she pulls out this machine and asks my hight, weight, and age, then she wanted me to grip the machine and hold it str8 out. The results were 8% even! I told her that it had to be wrong and she insist that the machine is 90% accurate.

I dunno, what do u guys think?

Posted by: goob

Great job, and shit hot incline pressing. BTW, I think the personal trainer just wanted to feel you up, it was all an excuse....

Posted by: JailHouse

Quote:

Originally Posted by goob

Great job, and shit hot incline pressing. BTW, I think the personal trainer just wanted to feel you up, it was all an excuse....

LMAO! This woman had to be in her 50s, she was a GILF tho lol.

Posted by: JailHouse

This morning.....

BACK/BIS

DEADLIFT
-135X5 (WU)
-135X5 (WU)
-225X3 PR+20 PDS
-225X3
-225X3

PULL UPS
-BWX18 (PALMS IN)
-BWX10 (PALMS OUT)
-BWX4 (FAT BAR)
-BWX6 (FAT BAR)
90SEC REST FOR LAST SET

EZ BAR CURLS
-80X4 (CLOSE GRIP)
-80X5 (WIDE GRIP)

ONE ARM DB ROWS
-50X10 (R)(L)
-55X10 (R)(L)
-60X10 (R)(L)
NEVER DONE THESE

DB SHRUGS
-65sX10
-70sX10
-70sX10

LOWER BACK CRUNCHES
-BWX15
-BW+35X10

CUBAN PRESS (ROTARY CUFF WORK)
-20sX8
-20sX8
THESE WERE HARDER THAN I THOUGHT THEY WOULD BE

So close to my dead lift goal. Those lower back crunches made me sore as hell almost instantly.

Posted by: katt

Yeah, deadlifts can be pretty brutal.. I usually do them on my leg day.

Great workout though!

Posted by: DOMS

Nice workout, man!

You gotta like those Cuban Presses! A very docile looking exercise that'll kick you in the ass.

Posted by: goob

Yeah, nice job JH. DB rows are great, try them unsupported for a twist.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

I dunno, what do u guys think?

In general i think the machines aren't to accurate ,but some Ive seen work great so you probably got one of the ones that actually works.

Posted by: JailHouse

Quote:

Originally Posted by katt

Yeah, deadlifts can be pretty brutal.. I usually do them on my leg day.

Great workout though!

Ya, I do squats on leg day so I thoght it would be a good idea to do D lifts on back day.

Posted by: JailHouse

Quote:

Originally Posted by DOMS

Nice workout, man!

You gotta like those Cuban Presses! A very docile looking exercise that'll kick you in the ass.

Yes indeed.. I actually got these from that site u gave me. Ive herd of them before but didn't really know they were for rotary cuff. Vary killer!

Posted by: JailHouse

Quote:

Originally Posted by goob

Yeah, nice job JH. DB rows are great, try them unsupported for a twist.

Yeah these were gr8! Unsupported sounds even better tho, ill have to try that some time.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

In general i think the machines aren't to accurate ,but some Ive seen work great so you probably got one of the ones that actually works.

Really you thinks so? I'm thinking about getting a test done with calipers. Any suggestions?

Posted by: JailHouse

Thanks for the commits every one! I took the weekend off to recover. My middle back has a little pain still from back day

I'm off to the gym now for legs and abs

Posted by: JailHouse

Damn, this work out suxed. My diet this weekend was lots of drugs and beer, and not much food. I just felt really weak.

LEGS/ABS

BB SQUATS
-135X5 (FRONT)
-185X5 (FRONT)
-225X5 (BACK)
-225X5 (BACK)
-225X5 (BACK)
I got weaker some how?

ABS MACHINE
-130X10
-130X8
-120X10
-120X8

LYING HAM CURLS
170X5 PR+10PDS
170X5
170X5

STANDING CALVE RAISE MACHINE
-280X10
-280X10
-280X7

HANGING LEG RAISES
-BWX20
-BWX3 (HOLDING FOR 10SEC)
-BWX20
-BWX3 (HOLDING FOR 10SEC)

RI 60-90SEC BW-165

I was pissed about my squats that I decided to kill my abs.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Really you thinks so? I'm thinking about getting a test done with calipers. Any suggestions?

Buy your own set off amazon or Bodybuilding.com and be consistent with how hard you pinch them. Calipers tend to measure your BF lower than it actually is or higher for small amount of people(usually African american thicker skin i guess?).

Posted by: goob

No need to be pissed at that. Those squats are good in my book. Workout overall looks tight. Good work.

Posted by: JailHouse

Quote:

goob No need to be pissed at that. Those squats are good in my book. Workout overall looks tight. Good work.

Thanks man

Quote:

Brutus Buy your own set off amazon or Bodybuilding.com and be consistent with how hard you pinch them. Calipers tend to measure your BF lower than it actually is or higher for small amount of people(usually African american thicker skin i guess?).

Im gunna have to look in to that. Thanks for the info!

Posted by: JailHouse

CHEST/SHOULDERS/TRIS

DB ARNOLD PRESS
-50sX8 PR+2 REPS
-50sX8
-50sX6

BB INCLINE BENCH
-155X3
-145X5
-145X3
Wish I had a spotter so I could push my self more

SKULL CRUSHERS W/ EZ CURL BAR
-80X6 PR+10 PDS
-80X6

UPRIGHT ROWS W/ EZ CURL BAR
-100X10 PR+2 REPS
-100X8
-100X7

PEC DECK MACHINE
-90X10 PR+10PDS
-100X8 PR+10PDS
-100X8

BW DIPS
-30 *I did this really fast so my ROM might not have been perfect
-20 *I did these slow with full ROM
-15 *Same as above

GRIPPER MACHINE
125X45SEC PR+35PDS
125X40SEC

RI 60SEC BW-162.2

I still felt week from this weekend, so I did mostly exercises that I knew I could get PRs with. I diddnt have that super hype feeling I usually get before I lift, you know the feeling when no body better fuck with you, that mosh pit mentality lol.

Posted by: goob

Holy shit ! Nice dip action. 30!!!!??????? That's nuts.

Posted by: DOMS

That's a solid workout, JailHouse.

I type pretty fast, and the first time I typed your name, I wrote "JailBait". Opps, Freudian slip.

Nice job on the Arnold's. Those things are a bitch to do.

Posted by: JailHouse

Quote:

Originally Posted by goob

Holy shit ! Nice dip action. 30!!!!??????? That's nuts.

Ya man I was goin so fast with them I almost lost count lol.

Posted by: JailHouse

Quote:

Originally Posted by DOMS

That's a solid workout, JailHouse.

I type pretty fast, and the first time I typed your name, I wrote "JailBait". Opps, Freudian slip.

Nice job on the Arnold's. Those things are a bitch to do.

You got the hook up on some JailBait man? Dont hold out on me! lol jk. Arnolds are frekkin sweet as shit, their pretty much my fav shoulder move.

Posted by: JailHouse

BACK/BIS

PULL UPS
-BWX12 (FAT BAR) PR+6 REPS *Ive always struggled with theses so this was a sexy PR!
-BWX12 (PALMS OUT)
-BWX12 (PALMS IN)
I tried switching the order from my usual P/Us. The results were gr8

PREACHER CURLS W/ EZ CURL BAR
-60X8 (INNER GRIP) PR+10 PDS
-60X8 (OUTER GRIP)

ONE ARM DB ROWS
-70X6 (R+L) PR+10 PDS
-70X6 (R+L)

SHRUGS ON DEAD LIFT MACHINE
-180X10 PR+10 PDS
-180X10
-180X10

LOWER BACK CRUNCHES
-BWX15
-BWX10
-BWX10
I could really feel these

-3 SETS OF ROTARY CUFF WORK

RI-60 BW-163.1

Lots of PRs here! I was very satisfied with this session.

Posted by: Brutus_G

Man you got those body weight exercises down buddy! Very strong 30 reps I'm impressed.

Posted by: goob

Congrats on the PR's. You shave good numbers for someone who weighs 163.

What height are you?

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Man you got those body weight exercises down buddy! Very strong 30 reps I'm impressed.

Thanks Big G! I'm gunna go weighted for a few weeks now.

Posted by: JailHouse

Quote:

Originally Posted by goob

Congrats on the PR's. You shave good numbers for someone who weighs 163.

What height are you?

Thank you SIR! I'm some where between 5'8-5'9. I'm not sure where I want my weight to be. I was thinking about just working on my power to weight ratio for now. I want to be shredded for this summer, so I just started to add more my protein to my diet yesterday so well see what happens.

Posted by: JailHouse

LEGS/ABS

HACK SQUAT MACHINE
-230X8 (CLOSE STANCE) PR+50 LBS
-230X8 (WIDE STANCE)
-230X8 (CLOSE)
-230X8 (WIDE)
These were kinda hard, but I felt them.

DECLINE SIT UPS
-BWX20
-BW+10X12 PR+10PDS
-BW+10X12

ALT STANDING LEG CURL MACHINE
-60X10 (R&L) PR+3 REPS
-60X8 (R&L)

LOWER AB MACHINE
-30X15
-60X12
This machine sux

SEATED CALVE MACHINE (WEIGHT RESTS ON QUADS)
-90X20
-90X20
-90X20
I don't know what this machine is called but its nice.

RI 60-90SEC BW-163

This was a nice work out. I'm hoping for some killer DOMS from those hack squats.

Posted by: Brutus_G

Ha i got you beat on the seated calve raises now i only gotta catch you on the hack squats!

Posted by: Rubes

nice workout jailhouse keep up the good work

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Ha i got you beat on the seated calve raises now i only gotta catch you on the hack squats!

While ur doin that ill be at the squat rack trying to beat ur curls lol. The hack squats were done on a sled machine, so its prolly a lot easier than just using a BB.

Posted by: JailHouse

Quote:

Originally Posted by Rubes

nice workout jailhouse keep up the good work

Whats up man youve been MIA for a while. Thanks for the kind words.

Posted by: the other half

hey jailhouse, looking good in here, i have been a litte preoccupied for awhile. strenght is looking awesome.

Posted by: goob

Nice Squats JH. Do you workout alone?

Posted by: JailHouse

Thanks for the commits guys! And unfortunately I work out alone. I wish I had a partner to spot me. One time I got stuck trying to do BB bench and some dude had to help get the BB off my chest, it was embarrassing as shit, ever since then Ive been afraid to push my self with those.

Posted by: JailHouse

This morning

CHEST/SHOULDERS/TRIS

DB FLAT BENCH
-50sX10 (WU)
-90sX5
-90sX6 PR+1 REP
-90sX4

DB SHOULDER PRESS
-50sX11 PR+1 REP
-50sX8
-50sX8

DB OH TRI EX
-55sX5 PR+5 PDS
-55sX5

DIPS (CHEST FORWARD)
-BW+45X10
-BW+45X10
-BW+45X10
never kept track of these

RI-60SEC BW-163

I was running late for work so I had to cut this short. I was in such a rush, I felt light headed when I was done.

Posted by: 33sun33

Damn, those are awesome dip and DB bench numbers!!

Posted by: JailHouse

Quote:

Originally Posted by 33sun33

Damn, those are awesome dip and DB bench numbers!!

Thanks man. I haven't done weighted dips in a while so those took a lot outa me.

Posted by: goob

Holy shit! Nice DB Benching and those Dips are hardcore, especially seeing as you were leaning forward with an extra 45lb's....

Posted by: Rubes

damn man the db bench is crazy. oh and as for the me goin MIA every few days. my teacher is an ass and gives me alot of homework.

Posted by: Brutus_G

Im very impressed with those pushing numbers to! I do think your OHP is very weak in comparison work on that buddy.

Posted by: JailHouse

Quote:

Originally Posted by goob

Holy shit! Nice DB Benching and those Dips are hardcore, especially seeing as you were leaning forward with an extra 45lb's....

Thanks! From what Ive read here leaning forward help work the chest I think?

Posted by: JailHouse

Quote:

Originally Posted by Rubes

damn man the db bench is crazy. oh and as for the me goin MIA every few days. my teacher is an ass and gives me alot of homework.

Ya I hear you man. I remember when I was going to school

Thanks for the words.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Im very impressed with those pushing numbers to! I do think your OHP is very weak in comparison work on that buddy.

I never thought about that, you are definitely right. Ill prolly be making OHP one of my next goals. Thanks a lot bro!

Posted by: JailHouse

I had another crazy weekend with horrible diet and other unmentionable bad things. Woke up early today and had breakfast. I'm about to leave to the gym for back day. I'm not expecting any thing gr8 for today.

Posted by: JailHouse

BACK/BIS

LAT PULL DOWNS
-100X10 (WU)
-140X10 PR+5 REPS
-140X8
-140X8

SEATED CABLE ROWS
-170X10 PR+2 REPS
-170X10
-170X10
haven't done these in a while

DB CURLS ON INCLINE BENCH
-25sX10
-25sX10
-25sX10
really felt these

BB SHRUGS
-135X10
-185X10
-185X10
Never done these with out a smith machine

LOWER BACK CRUNCHES
BWX20
BWX20
these were nice

-ROTARY CUFF WORK

RI 60-90SEC BW-168(FULLY CLOTHED)

This work out was better than I thot it would be. The gym put the mens scale in the main lobby for some strange reason so I was fully clothed when I weighed my self, I'm sure that made a difference big time.

Posted by: katt

Nice weights on the rows! Those curls on the incline bench are my absolute favorite! You don't need much weight to feel the stretch !

Posted by: JailHouse

Quote:

Originally Posted by katt

Nice weights on the rows! Those curls on the incline bench are my absolute favorite! You don't need much weight to feel the stretch !

Thanks katt. Stretch is the perfect word to describe the feeling those incline curls give.

Posted by: goob

Sweet wo JH! Those Rows are incredible! Great job.

Posted by: Brutus_G

Good stuff love those DB curls good pump and stretch!

Posted by: JailHouse

Thanks alot guys. I felt sick like shit right after my work out and then for the rest of the day it just got worse. Im gunna try and go to sleep here soon and get a good 12hrs of sleep. Holfully ill feel better tomorrow morning so I can destroy my legs.

Posted by: JailHouse

Still feeling sick as a dog today with a sore throat. I called off work and took off from the gym. So I'm really itching to get my legs done

Posted by: the other half

just kick it at home all day long then, when the time is right go destroy them,
but if you dont feel good dont do it, especially a sore throat, sucks trying to breath when you are fried from doing legs.

Posted by: goob

Quote:

Originally Posted by JailHouse

Still feeling sick as a dog today with a sore throat. I called off work and took off from the gym. So I'm really itching to get my legs done

Kick back, mash some green into a brownie, yoghurt etc..., eat you're ass off and sit watching good movies.

Isn't that what inpromptu ill days of work are for?

On another note, I've just realised I've taken more days off work because I could'nt be bothered, or wanted to do something else, than I have for actually being ill. Probably in the ratio of 4:1. Mad.

Posted by: DOMS

Quote:

Originally Posted by JailHouse

Still feeling sick as a dog today with a sore throat. I called off work and took off from the gym. So I'm really itching to get my legs done

Pay now, or pay longer, man.

You did the right thing.

Posted by: JailHouse

Ya I know you guys are right, I'm just hella board. My appetite also sux, I'm gunna half to pack a bowl i guess. I took 2 Tylenol PMs and those knocked me out for a few hours, and I feel a lot better already. Tomorrow its on. Thanks fellas!

Posted by: JailHouse

OK fellas, I'm feeling alot better but still not 100%. So today I took things easy.

LEGS/ABS

FRONT SQUATS
-135X8
-185X8 PR+3 REPS
-185X8
-185X8
my arms fail on these way before my legs

DECLINE SIT UPS
-BW+10X8 (WEIGHT BEHIND HEAD)
-BW+10X12 (HOLDING WEIGHT STRAIGHT IN THE AIR)
-BW+10X10 (HUGGING WEIGHT)

RI 60-90SEC BW-165.2

Posted by: Brutus_G

yeah thats the thing about front squats its a bitch to hold that bar for the high reps lol.

Posted by: goob

Fuck nice squats there, ill or not!!!

Posted by: DOMS

Quote:

Originally Posted by goob

Fuck nice squats there, ill or not!!!

I'll second this.

JailHouse, do you hold the bar Olympic or bodybuilder style?

Posted by: JailHouse

Thanks guys. I hold the bar with my hands shoulder length and elbows straight out, I'm not sure what style you'd call that.

Posted by: DOMS

Quote:

Originally Posted by JailHouse

Thanks guys. I hold the bar with my hands shoulder length and elbows straight out, I'm not sure what style you'd call that.

That's Olympic style. I prefer bodybuilding style. That's with the arms crossed in front. I think it's more comfortable.

Posted by: JailHouse

Huh I'm trying to picture how that would work? My problem with Olympic is it puts a lot of weight on ur wrists.

Posted by: DOMS

Quote:

Originally Posted by JailHouse

Huh I'm trying to picture how that would work? My problem with Olympic is it puts a lot of weight on ur wrists.

Then try bodybuilding style. Here's a pic:

Posted by: JailHouse

Sweet! Ill give those a try next time. Thanks.

Posted by: DOMS

You're welcome. I've read up a bit on the different ways to hold the bar, the only difference seems to be preference.

I tend to tilt my elbows up a little to make a cradle for the bar with my delts.

Posted by: Rubes

nice job on the front squats. have to agree with DOMS on the way to front squat its less stress on the wrist

Posted by: goob

Hey JH? Where the fuck are you?

Posted by: JailHouse

Whats up guys. Sorry for being mia for the longest. lots of bs has been goin on, my old computer took a shit on me, and I sustained a rib injury. I just got a new comp for xmas so thats been takin care of. but as far as the rib injury its kept me out of the gym for almost a month, I think ill be ready to go back in a week or so. I feel really week now, thank god for muscle memory.

Posted by: Rubes

Quote:

Originally Posted by JailHouse

Whats up guys. Sorry for being mia for the longest. lots of bs has been goin on, my old computer took a shit on me, and I sustained a rib injury. I just got a new comp for xmas so thats been takin care of. but as far as the rib injury its kept me out of the gym for almost a month, I think ill be ready to go back in a week or so. I feel really week now, thank god for muscle memory.

that sucks. but its good to have you back here

Posted by: JailHouse

Happy new year every one. Ill be making my return to the gym tomorrow. I'm gunna start with back. I still have some pain in my right side lower ribs so I'm gunna take it easy. Its been over a month out the gym cuz of this injury so I'm sure my numbers are gunna sux.

Posted by: JailHouse

BACK/BIS

PULL UPS
-BWX6 (FAT BAR)
-BWX10 (BEHIND HEAD)
-BWX10 (PALMS IN)

DEAD LIFT
-135X10
-135X10

DB BENT ROWS
-40sX8
-40sX8

DB HAMMER CURLS
-40sX5
-40sX4

SMITH MACHINE SHRUGS
-225X10
-225X10

SOME ROTARY CUFF WORK

This was kinda disappointing. My ribs were acting up the hole time, but nothing unbearable.

Posted by: goob

Well, well. Look what they fucking cat dragged in?

Must have been a big fucking katt, judging by that workout. Back in business. How's things JH?

Posted by: JailHouse

Quote:

Originally Posted by goob

Well, well. Look what they fucking cat dragged in?

Must have been a big fucking katt, judging by that workout. Back in business. How's things JH?

whats up goobster. Ive been doing the same thing uve been doing, abusing drugs and alcohol (badly). And I was hella injured. I'm about 80% recovered now, I'm still working on the abuse part. But ya I'm back full force in the gym.

Posted by: JailHouse

LEGS/ABS

SMITH MACHINE BACK SQUATS
135X8
225X10
245X8
265X8
290X5
300X3
I felt like a god after these

SMITH MACHINE STANDING CALF RAISE
225X10
225X10

SEATED LEG CURLS
100X10
120X10
140X8
Never used this machine, it was nice.

DECLINE CRUNCHES
30
30
20
20

RI 60-90 SEC / BW-163

This was an amazing work out.

Posted by: Rubes

looks like you have some strong ass legs. very nice work

Posted by: Brutus_G

Someones back to kicking ass JH! Strong pullups to.

Posted by: katt

Good God!

You should of felt good after those squats!

Posted by: JailHouse

Thanks alot guys. It feels so good to be back. Ive got killer DOMS this morning, I could hardly walk out of my building this morning.

Posted by: JailHouse

CHEST/SHOULDERS/TRIS

DB FLAT BENCH
70sX8 (WU)
75x10
80x8
80X5

STANDING MILITARY PRESS
95X8
95X8
95X8
95X7 1/2 (FAILED)

DIPS
BW+45X10
BW+45X6 (SHORT REST)
BWX15
BWX15

GRIPPER MACHINE
135X35SEC
135X35SEC

RI 90-120SEC BW-161

I tried some thing different with the weighted dips. I used a regular weight lifting belt and strapped a DB to it. I really couldn't get the DB in a comfortable position. I need to get my own chain belt, some one keeps stealing the one at my gym.

Posted by: JailHouse

BACK/BIS

LAT PULL DOWNS
-110X12
-120X15
-120X13
-120X12

ONE ARM DB ROWS
-70sX8 (L&R)
-70sX8 (L&R)
-70sX8 (L&R)

PREACHER CURLS
-50X16 (INNER GRIP)
-50X10 (OUTER GRIP)

LOWER BACK CRUNCH MACHINE
-90X20
-130X15
-150X10
-160X9

SHRUGS ON DEAD LIFT MACHINE
-230X12
-250X8
-250X6

BW 164

This was nice.

Posted by: goob

Shit, nice couple of workouts JH. Dips, and flat bench are awesome.

Nice Rowing too. Back with a bang I see.....

Posted by: JailHouse

Quote:

Originally Posted by goob

Shit, nice couple of workouts JH. Dips, and flat bench are awesome.

Nice Rowing too. Back with a bang I see.....

Thanks goob my goal for 08 is to really push my self.

Posted by: JailHouse

legs/abs

hack Squat Machine
90x5 (wu)
180x10
200x10
220x10
240x8

decline Sit Ups
40
30
20
30
20

standing Ham Curl Machine
40x8 Per Leg
40x8 Per Leg
40x8 Per Leg

seated Horizontal Calf Press
270x15
270x12
270x12

bw-164

Posted by: Brutus_G

Nice numbers JH!

Posted by: the other half

glad to see you back at it, sometimes the rest from an injury can help the rest of your workout. just dont kill yourself, and miss more time.

great workouts for just getting back.

Posted by: goob

Yeah, great number JH, your a strong mofo.

Posted by: JailHouse

Thanks for the support guys. I do think the break helped. Ive also started eating my ass off since coming back, kinda dirty tho.

Posted by: JailHouse

DB OHP SEATED
50sX10
50sX10
55sX10 PR FOR WEIGHT
55sX6

DB FLYS
35sX16
40sX11
45sX10
50sX10
never done these.

DB SKULL CRUSHERS
25sX10
25sX10
30sX7
never done these

DB STATIC HOLDS
80sX25SEC

BW-165

This was nice. The flys were making my face red, kinda weird. Ive always wanted to try the db crushers. Using the db is way harder that the ez bar. And finally got my weight back to 165.

Posted by: Brutus_G

I know i hate doing DB skull crushers nothing but joint pain for me.

Posted by: goob

Quote:

Originally Posted by Brutus_G

I know i hate doing DB skull crushers nothing but joint pain for me.

Well, have a joint to ease the pain.

Good work JH. What height are you?

Posted by: JailHouse

ya B I dont think ill do crushers like that any more. I am 5'9 Goob. How tall are you?

Posted by: JailHouse

getting ready to do my back day. Do you guys think I should do more work per body part? I'm only doing one exercise with 4 sets per muscle right now.

Posted by: JailHouse

DEAD LIFT
135X10
205X10
225X8 PR+5 REPS
225X5
225X3 (didn't wanna push my luck)

PULL UPS
10
10
6
7

SEATED CABLE ROWS W/ V BAR
150X8
150X10
150x7

EZ BAR CURLS
60X8 (INNER GRIP)
70X4 (INNER)
80X4 (OUT)
90X2 (OUT) PR FOR WEIGHT
i know i curl like a bitch, I'm workin on that

SEATED DB SHRUGS
80sX9 PR FOR WEIGHT
80sX7
80sX6

BW-165

I was kinda afraid to Dlift that weight. last time I did 225 I hurt my back for about 2 weeks. But I felt pumped and my form was dead on this time.

Posted by: Brutus_G

I think we've all messed up our backs in some way, i fucked mine up being stupid and doing dead lifts with a rounded back.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

I think we've all messed up our backs in some way, i fucked mine up being stupid and doing dead lifts with a rounded back.

ya I did the same thing, I couldnt stand or sit right for a few weeks. This video has really help me with my forum.

YouTube Video

Posted by: JailHouse

leg Press
180x10
360x10
410x8 Pr
410x6
410x5

decline Sit Ups
Bw+25x15
Bw+25x15
Bw+25x10
Bw+25x10

lying Ham Curls
130x9
140x8
150x5
150x5

seated Calf Raise
90x20
90x25
90x30 Pr
90x20

bw-166

Posted by: goob

Quote:

Originally Posted by JailHouse

ya B I dont think ill do crushers like that any more. I am 5'9 Goob. How tall are you?

About 5'7-5'8" @ 150 lb's.

Training looking good. I hear you on the deads, I fucked my back for days doing them, so I came up with a solution: Fuck 'em. I won't do them any more.

Posted by: Brutus_G

Nice numbers JH!

Posted by: the other half

great work on the leg press, was that seated or angled?

Posted by: JailHouse

thanks guys. for the leg press i was on my back and the sled was angled.

Posted by: JailHouse

incline bb bench
135x8
155x6 rep pr
160x3 weight pr
160x2

upright rows with ez curl bar
90x10
110x5 weight pr
110x5
110x4

db behind head tri ex
60x5 weight pr
60x5
60x3

push ups
25 close
25 wide
20 close
18 wide

gripper
115x50sec

bw-165.1

I know I could've done better on the bench. I get scared shitless with no spotter.

Posted by: Brutus_G

Good work JH! The only thing that really scares me is squats.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Good work JH! The only thing that really scares me is squats.

.....and tiny little amoeba, oozing into your brain through your ear while you sleep....

As stated JH, lookin good son. Bench looks good to me.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Good work JH! The only thing that really scares me is squats.

The thing about the bench that scares me is not being able to put the weight back up. Its embarrassing and it fucks ur ur chest. what about squats scares you?

Posted by: JailHouse

Quote:

Originally Posted by goob

.....and tiny little amoeba, oozing into your brain through your ear while you sleep....

As stated JH, lookin good son. Bench looks good to me.

Thanks dad! I hate amoebas to they make me have uncontrollable wet dreams!

Posted by: JailHouse

stiff leg good morning
45x12
95x10
115x10
135x10

lying t bars
25x10 wide
50x10 close
75x5 wide
75x5 close

db spider curls
30x4 r and l
30x4 r and l
30x4 r and l
30x3 r and l

plated loaded horizontal pull machine
100x10
120x10
140x6
150x5 long rest

plate loaded vertical pull machine
90x15
140x10
160x6

cable bicep curls
100x10
120x5
130x4
140x3

behind the back smith machine shrugs
135x15
185x12
235x7
235x6

Ive never tried any of these before besides the t rows. I went up from one scoop to 2 scoops of no explode for the first time since coming back and I felt grate. I prolly could have kept going if i wanted.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

The thing about the bench that scares me is not being able to put the weight back up. Its embarrassing and it fucks ur ur chest. what about squats scares you?

I have a fear of failing to set PRs in general just its even more so on squats.

Posted by: Brutus_G

Those stuff leg good morning will fucking destroy your hams and lower back! Lookin good and nice level of volume Goob would be proud.

Posted by: katt

Two scoops.. hmm.. I take one and have been for a while, maybe I need to bump it up a bit.

Nice workout you have going on there! I'll have to look up those spider curls, haven't seen them before.

Posted by: the other half

Quote:

Originally Posted by Brutus_G

Good work JH! The only thing that really scares me is squats.

shit,i hate the thought of doing decline bench and not being able to get the last one.

Posted by: the other half

great job on the shrugs, gotta luv the traps. one of my favorite parts.

Posted by: goob

Quote:

Originally Posted by JailHouse

Thanks dad! I hate amoebas to they make me have uncontrollable wet dreams!

Dad???????? Damn it I knew I should have never told her my real name.

And B is right, that volume was brutal, good job son.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

I have a fear of failing to set PRs in general just its even more so on squats.

ya the 3 big lifts are dangerous to set prs with

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Those stuff leg good morning will fucking destroy your hams and lower back! Lookin good and nice level of volume Goob would be proud.

yes, I had vary nice DOMS from these. I think ill keep them around.

Posted by: JailHouse

Quote:

Originally Posted by the other half

shit,i hate the thought of doing decline bench and not being able to get the last one.

Thats funny. Ive never tried decline bench. what are the benefits of those compared to the incline and flat?

Posted by: JailHouse

Quote:

Originally Posted by the other half

great job on the shrugs, gotta luv the traps. one of my favorite parts.

yes, gotta show the traps some love. Prolly my strongest muscle.

Posted by: JailHouse

Quote:

Originally Posted by goob

Dad???????? Damn it I knew I should have never told her my real name.

And B is right, that volume was brutal, good job son.

yes father momma Rosie O'Donald told me all about you.

Posted by: goob

Quote:

Originally Posted by JailHouse

yes father momma Rosie O'Donald told me all about you.

Damn beer goggles. Damn that beer, wine, whiskey, vodka, bourbon, wine, courvossier, kahula, gin, ale, southern confort, baileys, drambuie, malibu, md20-20, sambucca, grappa, sherry, ambrutto, port.... She looked like a 10 at the time.....

Posted by: JailHouse

Quote:

Originally Posted by katt

Two scoops.. hmm.. I take one and have been for a while, mayb