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Originally Posted by nadirmg
shitty w/o or not... this must've been intense on your tris. no doubt. hey, i ate crap over the weekend (and so did sam!) so don't sweat it.
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Originally Posted by nadirmg
shitty w/o or not... this must've been intense on your tris. no doubt. hey, i ate crap over the weekend (and so did sam!) so don't sweat it.
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Originally Posted by katt
ahh, so you have the same issue I have... not eating enough.. that's a really tough one. I have to really be diligent on the weekends to stick to my diet
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Originally Posted by katt
ahh, so you have the same issue I have... not eating enough.. that's a really tough one. I have to really be diligent on the weekends to stick to my diet
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Originally Posted by SamEaston
Hey - stop telling everyone my secrets
Nice journal JH - and looking great in the pics |
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Originally Posted by Gazhole
Workout doesnt look shitty to me, man. Good job JH!
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Originally Posted by StanUk
Good luck with the interview Jailhouse and I hope things pickup for you pal!
At least you would be getting a lot of conditioning with this new job once you get it |
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Originally Posted by SamEaston
Tremendous rows and Deads mate - grats on the PR's!
It would be cool if you got that job - i can imagine you deadlifting peoples furniture |
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Originally Posted by SamEaston
Tremendous rows and Deads mate - grats on the PR's!
It would be cool if you got that job - i can imagine you deadlifting peoples furniture |
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Originally Posted by Gazhole
Shit, thats a lotta PRs man. Good use of intensity techniques in there also. throwing in negatives is tough, lol.
And dont worry, being your own critic is the best thing. Keeps the ego in check. Let us know how the job pans out |
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Originally Posted by katt
Yeah, exactly Sam... I can see it... "hm, you don't like where I put it?.. Well, how about here?"... *customer watches as he picks up the couch and throws against the other wall*
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Originally Posted by nadirmg
freakin' smashing, bro. congrats on the PRs! and after two days of noodles too!
i wish my gym had a gripper machine i'm with gaz. give us the 411 on the job once you know. btw, where is IM? |
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Originally Posted by the other half
solid workout, your numbers are moving up, im gonna have to start upping my game now dam it.
good luck, with all that life is throwing at you. just keep the head high and on straight. it will all workout for you. |
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Originally Posted by JailHouse
I went for the interview today, and it went well. BUT!!!! They made me take a drug test right there during the interview. I knew they were gunna test me but I thought I would drive to another lab for that. I was gunna have my friend that looks like me piss for me. Its really a 50/50 chance for me to pass that, drugs usually run right thru my system so I dunno. I just hope a failing drug test doesn't fuck up my chance for a security clearance once I'm eligible for the military.
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Originally Posted by goob
When did you stop smoking weed?
Coke, X etc.... are water soluble and will be out of the system within days, but weed has a half life of 30 days or something like that. |
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Originally Posted by JailHouse
I had a crazy st pattys day I don't even remember what I did, but I'm sure its not gunna help out my situation.
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Originally Posted by the other half
we see by how hard you are hitting the weights that you have the abitlity to be responsible and know what your priorities are, you just have to take that next step and say no sometimes.
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Originally Posted by JailHouse
I had a crazy st pattys day I don't even remember what I did, but I'm sure its not gunna help out my situation.
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Originally Posted by JailHouse
HANGING LEG RAISE / DECLINE SITUPS +25LBS SUPERSET
15/15 10/10 |
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Originally Posted by Brutus_G
Well good work on those Dips man 60 pounds is excellent. Fuck that job they don't realize how good of an employee they missed.
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Originally Posted by StanUk
Nice bench mate, 205 x 5 on decline is very impressive in my books!
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Originally Posted by JailHouse
Oh-i just ate my last piece of real food today
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Originally Posted by JailHouse
Ya, I just haven't worked in 4 weeks so money is tight right now.
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Originally Posted by the other half
good to have you back, started to think that you had really taken a job with goob, and were lost in the mountians of south america becoming a lil bitch for some drug smuggling ring, and being used as a sex toy for their donkeys.
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Originally Posted by the other half
good to have you back, started to think that you had really taken a job with goob, and were lost in the mountians of south america becoming a lil bitch for some drug smuggling ring, and being used as a sex toy for their donkeys.
. |
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Originally Posted by JailHouse
This is the 2nd and last week of operation Get Off Ass. I'm currently focusing on getting used to form and some new moves like SLDL. I'm also lowering the weights dramatically for RR week. My spread looks like this
LOWER-HAMS UPPER-CHEST LOWER-QUAD UPPER-BACK |
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Originally Posted by goob
Vertical........ works for me.
Good numbers JH, despite the short term incarcination in a Mexican prison for trafficking and general abusive behaviour. We will look down on that in your annual appraisal y'know. Hows things? |
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Originally Posted by Built
Hey, you're doing it! That's great!
Okay, a few things. One, ditch the upright rows and sub in either hang cleans or military press, split jerks, push presses or heavy arnies. Your RC will thank me in 10 years. I'll send it my address at that time, it can send me flowers, I'm partial to lilacs... Also, if you can stomach them, try front squats instead of leg presses. Also, try your preacher curls one arm at a time with dumbbells. TOTALLY different and way better movement. Nice looking GMs! |
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Originally Posted by Built
1st push
BB decline bench press ** good choice 1st pull Seated Cable Rows ** not great for a heavy compound. How about rack pulls, or bent over rows, pendlay rows... or even off the floor deads? 2nd push weighted pushups ** okay-ish, but low incline dumbbell press might be a better choice - unilateral work is great for a second movement. I do these with bands so they get heavier as I increase the push. Hits tris a bit too. 2nd pull chest supported t rows ** this is fine. Another option I like here is one arm dumbbell rows, same reason as above for low incline dumbbell presses - unilateral work End with some calf and ab work ** pick a standing or a seated calf here. If you do standing, go one leg at a time, 10-rep sets, pause 3 seconds at the bottom of each rep. If you go seated, do standing on vertical day and do the seated in 12-15 rep sets. Same pause. For ab work, stick to the 8 rep range, do 3 sets of something weighted. |
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Originally Posted by nadirmg
uh-oh, built's helping you now? stan's gonna have a run for his money now.
the baby got back split is good, huh? good to see you back in action, bro. |
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Originally Posted by Built
If you're working on your big three, although this may help you, a powerlifting protocol incorporating conjugated will likely help you more.
What specifically are your goals - pure strength, or do you also have physique goals? |
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Originally Posted by Built
Ah, you're a bit more of a generalist than a powerlifter or a bodybuilder. Excellent. So am I.
You can start building your endurance base and heart stroke now, with very little effort. Have you read my cardio article? If you scroll to the end, there's a sample month integrated right into this lifting split. You can pick and choose among the modalities, but I'd highly recommend the hill repeats to build your heart stroke up very quickly. I think you'll be amazed at how quickly your work capacity comes up with this. |
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Originally Posted by goob
Lookin real strong JH. Great deads!!
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Originally Posted by Built
I'm so glad you're liking this workout! I find the same thing - work capacity remains high since you can so easily alternate between push and pull
Now, for the next workout, how about this: 1st BB back squats 5x5 2nd BB hack squat old school style 3x8 **note to self, gotta try these again soon 3rd skull crushers 3-5x5 4th db deadlifts **How about split squats here? Or walking lunges? 3x8-12 per leg 5th db OH ext. 3x8 |
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Originally Posted by Built
I like the old-school, ghetto moves. Oly bar corner presses, rack pulls, T-bars, Pendlays, bench dips, hacks... ahhh the good stuff never changes.
My culinary skills are outstanding. <-note obvious lack of humility Why do you ask? |
maybe pride goes with being a good cook, yea, built?
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Originally Posted by Built
That is indeed me. It's me in my profile pic too.
And thanks! I still don't see the connection between being ripped and culinary skills. Humour me? |
. got any more??
Do you compete?
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Originally Posted by Built
Thank you! <blushes>
No, never competed. Nothing against it, but really, isn't competing all about focusing your life around your training and diet for months on end, only to get on stage for ninety seconds? I mean, all that work, for a minute and a half - of VANITY? Sorry. I'm pretty much vain ALL the time. A minute and a half just doesn't have enough pull for me. Seriously, thank you. I never quite managed to get the legs ripped up. If I can manage that, I'll consider getting dressed for the big dance. Might be kinda cool to experience that, even just once. |
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Originally Posted by Built
Thanks jailhouse!
RE the workouts, well, you're documenting the same process I use. So are a few people on here. I'll be interested to see how my little victims fare... <muahahahahahahahahaha!> PS you saying you're getting your ass whupped by a tiny, leetle gurl? <giggles> |
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Originally Posted by JailHouse
Ok for tomorrow I was thinking like this
1st seated BB OHP 2nd wighted pull ups 3rd wighted dips 4th db shrugs 5th front squats ABS hanging leg raises Calfs standing calf machine? ???? |
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Originally Posted by Built
This is meant to be vertical push pull day, right?
You will need roughly the following: Heavy 5x5 shoulder higher rep 3x8 shoulder Heavy 5x5 chins higher rep 3x8 lat work abs and calves PS meant to say: walking lunges are humbling. Try using a barbell so your hands don't feel like falling off toward the end - although that IS excellent grip conditioning if you're so inclined. I do mine with a 95-lb barbell when I do 'em. |
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Originally Posted by Built
PS you saying you're getting your ass whupped by a tiny, leetle gurl? |
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Originally Posted by JailHouse
BB Back squats
225x5 225x4 205x5 205x5 205x5 Hack squats 140x8 140x8 140x8 skull crushers 75x5 75x5 75x5 75x5 75x5 Walking DB lunges with 35s Lost count. These were way harder than I thought they would be OH DB EXT 35x8 45x8 50x8 The squats were tuff. This was a hard session, thats the last time I listen to you Built lol. |
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Originally Posted by nadirmg
she's a tough taskmaster, isn't she?
and her most fearsome weapon is ridicule. but results speak for themselves. |
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Originally Posted by the other half
good looking workout, but man is your ass going to hurt. i hope you have a rope hanging from the ceiling in the bathroom so that you can get yourself up and down off the shitter.
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Originally Posted by Brutus_G
Good work JH! Im on the get ripped and strong wagon right now cant wait till i can get big again.
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Originally Posted by StanUk
Jailhouse, hows it goin man? Your numbers are looking good pal, nice work on the deads.
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Originally Posted by countryboy
Nice workout!
I should try those walking lunges some day... some day.. |
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Originally Posted by goob
Your still a strong mofo Jailhose.
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Originally Posted by nadirmg
j-ho. sweet w/o, bro! how'd you like those weighted chins?
and you're right. the workouts are scary. |
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Originally Posted by Built
Weighted chins are the SHIT! Nice work on getting through them!
I will urge you to avoid behind the neck pulldowns though. Have you tried one-arm lat pulldowns? If not, please do. You will find you will get all the benefit you think you're supposed to have with wide grip/behind the neck pulls, except that 1. These actually DELIVER and 2. they won't trash your rotator cuff. Trust me when I tell you how much you'll miss your rotator cuffs when they're gone. See, the problem with wider-than-shoulder grip and or behind-the-neck lat pulldowns is that although it APPEARS to pull you OUT, it only does this part at the rotator cuff. As you pull down, you really can't get much ROM at the bottom - so your RC takes the strain and, sadly, actually protects the lat from having to do much work, since the direction of the pull is now partially horizontal instead of vertical. Now do this same movement with one arm. Notice how you can crunch the elbow fully into your side as you complete the pull. Felt my first lat pumps doing those. Try 'em! I use the "stirrup" attachment. You ever do power cleans? |
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Originally Posted by Built
Tomorrow -
RDLs 5x5 GMs 3x8 Oly fronts 3x8 Standing bicep curls 5x5 Dumbbell preachers 3x8 one arm at a time. That vid, that's the ones. I go a lot heavier than he does though. |
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Originally Posted by Built
<blows kisses>
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Originally Posted by Built
So goob, you live in Australia?
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Originally Posted by Built
So goob, you live in Australia?
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Originally Posted by Brutus_G
Good shoulder work and chins JH! We'll be the same weight in like 2 weeks.
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Originally Posted by JailHouse
Extremely exhausting volume here. This makes me think my w/os before were complete shit.
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Originally Posted by JailHouse
A lot of IMers wounder this. We may never know.
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I was supposed to do rack deads here but the rack had a fuckin line.
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Originally Posted by Built
Why the decline bench, Jailhouse? Trying for more tricep work, or just to switch it up?
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Originally Posted by JailHouse
From what Ive been told decline isolate the chest. Not true??
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Originally Posted by DOMS
Even though those pics are of a crappy quality, I can still easily see the fat loss. That's a damn fine job, JailHouse!
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Originally Posted by countryboy
Great progress!!
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Originally Posted by Built
<giggles like a little schoolgirl and blows her cover>
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Originally Posted by goob
Great workout Mr House. Badass weights dude.
Also, looking ready to slay the laydeeeeeeeeeeeeeeeeeeeeees!!! Top job. |
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Originally Posted by JailHouse
Thanks guys
For some reason I picture goob being from the UK lol. |
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Originally Posted by nadirmg
wow, J-Ho. Nice stuff, man! numbers are looking great and you obviously have made some marked progress while on your cut. just in time for summer
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Originally Posted by goob
Why do you think that?
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Originally Posted by JailHouse
I was worn out by the time I got to the pull ups so they suffered. I felt those one arm pull downs just like you told me so I'm gunna keep those for sure. Tomorrow I'm hitting the hams. Any suggestions B?
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Originally Posted by Built
Tomorrow -
RDLs 5x5 GMs 3x8 Oly fronts 3x8 Standing bicep curls 5x5 Dumbbell preachers 3x8 one arm at a time. That vid, that's the ones. I go a lot heavier than he does though. |
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Originally Posted by JailHouse
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Originally Posted by goob
Good work JH. But I've got a question?
How did you manage to harness the power of the sun with your left hand? Are you some kind of sorceror? |
I love you man.
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Originally Posted by goob
Good work JH. But I've got a question?
How did you manage to harness the power of the sun with your left hand? Are you some kind of sorceror? |
I'm gunna clean up the diet starting today. Starting the creatine mono in one week
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Originally Posted by Brutus_G
Excellent man you got that hard lifitng in and got some PRS as well!
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Originally Posted by Built
Those are some respectable numbers for squat - put it this way. You probably out squat every guy in the gym as soon as you put a plate a side on an oly bar.
Good for you for working your form. It matters. |
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Originally Posted by Built
The meal at bedtime is a very good idea. Try to get in half your shake as soon as you wake up, maybe a piece of toast with it or a banana so you've got something easily digested in you before you train. Sip the shake alternating with sips of water while you train. Props on the job!
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Originally Posted by Built
Bah. You need food SO MUCH MORE than you need this stuff.
Okay. Try this. Wake up, immediately slam back your placebo. How long until you get to the gym from the moment you wake up? Half hour? As you arrive at the gym, start sipping your shake. Alternate sips of shake and sips of water as you train, eat right after you train. That work? |
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Originally Posted by Built
Okay, cool. What goes in your shake - whey and dextrose? Creatine - or is that in the NO?
PS if you think you get better workouts from it, go for it. What exactly is in it? |