Jailhouse Journal [Forum Archive]

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Jailhouse Journal

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Posted by: JailHouse

Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill.
I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.

Posted by: JailHouse

Deads with 50pd dbs
X15
X15
X15
X15
X15
X15
X15
X15
X15
X15

Curls with one 50pd db
X5
X10
X10
X5
played around with different grips

Damn my legs are fucked

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill.
I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.

All you need to do is go to a playground and workout i do those every once in a while. Dips, chins, pullups, inverted body rows, diamond pushups, hand stands , dragon flags, and upright body rows

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

All you need to do is go to a playground and workout i do those every once in a while. Dips, chins, pullups, inverted body rows, diamond pushups, hand stands , dragon flags, and upright body rows

Thanks for the advice B. I was gunna look for a decent play ground today but its been raining all morning. I know there is a elementary school up the street but I dunno if I can work out while school is in progress so I gotta figure out a way.

Posted by: JailHouse

DB Snatch (RI 60sec)
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x10
50x10
50x10

Unsupported 1 arm DB rows (RI 30sec)
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14

On a side note I stopped taking creatine and whey powder. For one the shit cost too much. And two it was causing bad acne all over my shoulders and lower back.

Posted by: nadirmg

Nice work out, JH. How's Westside coming?

Hmmm, I'd be tempted to ditch the creatine and whey if I had acne breakouts like that. Fortunately, eating clean and not drinking carbonated beverages seems to have helped me out a lot.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Be careful man wait till schools out or ask permission from the school before you start working out or they may just prosecute you.

Posted by: JailHouse

Quote:

Originally Posted by nadirmg

Nice work out, JH. How's Westside coming?

Hmmm, I'd be tempted to ditch the creatine and whey if I had acne breakouts like that. Fortunately, eating clean and not drinking carbonated beverages seems to have helped me out a lot.

I'm not in a gym right now so westside is on hold TEMPORARILY! It sux cuz I really like that style of training. But creatine gives my bad acne, Ive been off it for a little over a week and its gotten better. I only drink water no exceptions (I even quit drinking beer) and diet is clean.

Quote:

Originally Posted by Brutus_G

Be careful man wait till schools out or ask permission from the school before you start working out or they may just prosecute you.

Thanks for the advice. I still don't know any places to go

. I might be able to rig some thing in my yard.

Posted by: JailHouse

Goblet Squats (RI-120sec)
50x20
50x20
50x20
50x15
50x15
50x15
50x10
50x10
50x10
50x10

DB OH Tri EX (RI-120sec)
50x10
50x10
50x10
50x10
50x10

These workouts have been killer

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

. I might be able to rig some thing in my yard.

If you got a deck or any door which can support your weight you should be good. Deck railings that form a 90 degree angle are great for dips.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Goblet Squats (RI-120sec)
50x20
50x20
50x20
50x15
50x15
50x15
50x10
50x10
50x10
50x10

DB OH Tri EX (RI-120sec)
50x10
50x10
50x10
50x10
50x10

These workouts have been killer

Put some weight on that bar son.....jk man lol.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Put some weight on that bar son.....jk man lol.

lol. unfortunately I don't have a bar only a pair of 50pd dumbbells.

Posted by: JailHouse

Push ups (RI-60sec)
X20
X20
X20
X15
X15
X15
X15
X15
X15
X15

Bent Over 2-DB Row Palm In (RI-120sec)
50x10
50x10
50x10
50x10
50x10

Lackluster performance, didn't even break a sweat. Gotta get back in a gym.

Posted by: Brutus_G

Just put that 50 pound DB in a back pack and do pushups. 1 legged negative squats with the 50 DB.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Just put that 50 pound DB in a back pack and do pushups. 1 legged negative squats with the 50 DB.

Thanks for the suggestions. 1 legged squats look vary interesting, my flexibility and balance kinda sux those might help.

Posted by: JailHouse

Went and did some 40 yard dashes. I didn't time them, I just wanted to get my heart going. They did feel faster than last time I did them (high school).
I recently cut my cals down to 2000 since I wasn't lifting much and wasn't doing any cardio. I'm prolly going to bring them back to 2500 and do some sprints Tue and Thur and lift Mon wed and Fri.
This all depends on if I can get back in the gym soon or not. This kid in VA Beach wants to buy some car parts off me, if that goes Thur ill be back to lifting heavy again. well see......

Posted by: JailHouse

DB Front Squats with 50s (RI-60sec)
X10
X10
X10
X10

DB Deads with 50s (RI-60sec)
X10
X10
X10
X10

This was tuff with the short RIs.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Went and did some 40 yard dashes. I didn't time them, I just wanted to get my heart going. They did feel faster than last time I did them (high school).
I recently cut my cals down to 2000 since I wasn't lifting much and wasn't doing any cardio. I'm prolly going to bring them back to 2500 and do some sprints Tue and Thur and lift Mon wed and Fri.
This all depends on if I can get back in the gym soon or not. This kid in VA Beach wants to buy some car parts off me, if that goes Thur ill be back to lifting heavy again. well see......

Sprints can definitely kick your ass i hate them ,but i also love them.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Sprints can definitely kick your ass i hate them ,but i also love them.

Ya I'm gunna start doing them for my cardio days. I get bored quick on long runs so short all out runs will keep me interested longer. It would be nice to get them down in the 4 sec range Ive never been that quick.

Posted by: JailHouse

Wide grip pull ups
5
5
5
Close grip pull ups
5
5
5
Hammer grip pull ups
5
5
5

Wide dips
10
10
10
10
10

Hanging leg raise
5 up and down 5 circles
10 circles
5 up and down

Finally got to check out the local school play ground.

Posted by: Brutus_G

Looking good JH! Its kinda humbling to see what you can do with BW isnt it?

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Looking good JH! Its kinda humbling to see what you can do with BW isnt it?

Ya bro I have some bad lat doms today.

Posted by: JailHouse

Good newsss. I start A new job Thursday and its at my gym, working the front desk. So ill be back to my original goal of 1000pds. Starting today I'm upping the cals to 2200 and every Monday ill go up another 200cal until I get to 3500cal. Originally I didn't want to be heavier than 185pds but I'm going to up that to 190pds.

Posted by: goob

Holy shit. I did miss a lot, some great numbers before getting kicked out from the gym. Nazis.

Guess the good news is that you'll be back on form pretty damn soon. Looking good in the pics too, great work. What other madness has been hppening, usual hot sluts and drunken nights of debauchery?

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Ya bro I have some bad lat doms today.

Good to hear JH. What is your eventual weight goal.

Posted by: JailHouse

Quote:

Originally Posted by goob

Holy shit. I did miss a lot, some great numbers before getting kicked out from the gym. Nazis.

Guess the good news is that you'll be back on form pretty damn soon. Looking good in the pics too, great work. What other madness has been hppening, usual hot sluts and drunken nights of debauchery?

I'm in a new city at the moment so not much drinking yet. Thanks for the kind works good.

Quote:

Originally Posted by Brutus_G

Good to hear JH. What is your eventual weight goal.

I'm going to bulk up until about February I'm thinking around 190. Depends tho cuz I get fat easy on bulks, but I'm gunna make this a really clean bulk, Ive gotten alot better at counting cals.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

I'm in a new city at the moment so not much drinking yet. Thanks for the kind works good.

I'm going to bulk up until about February I'm thinking around 190. Depends tho cuz I get fat easy on bulks, but I'm gunna make this a really clean bulk, Ive gotten alot better at counting cals.

I meant what is your ideal weight? Mine is 240 at 10%.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

I meant what is your ideal weight? Mine is 240 at 10%.

Id like to be around 205 at 10% one day. 240pds

Your going to be a beast B!

Posted by: JailHouse

SPEED BENCH PRESS (RI 60SEC)
45X15,15
95X6, 6
CLOSE GRIP
135X3, 3, 3
MED GRIP
135X3, 3, 3
WIDE GRIP
135X3, 3, 3

WIDE GRIP PULL UPS (RI 60SEC)
5, 5, 5

SEATED DB MILITARY PRESS (RI 60-90SEC)
50X10, 10, 10

BB BENT ROWS (RI 60-90SEC)
95X10
135X10, 10, 10

I started the job at the gym today and work out there also. The gym kinda sux, theres no station for seated BB military press, they have hex plates, and there is no real place to do O lifts or D lifts. The staff is surprisingly knowledgeable tho and are cool as hell.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Id like to be around 205 at 10% one day. 240pds

Your going to be a beast B!

Oh i hope so! I suspect ill need to get some real steroids to get that big. Guess whos back in the game! Good job JH howd the speed bench feel?

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Oh i hope so! I suspect ill need to get some real steroids to get that big. Guess whos back in the game! Good job JH howd the speed bench feel?

Ya dude thats Jay Cuttler status. Ive lost some serious strength, but every thing felt good still. I got the speed bench technique down nicely.

Posted by: JailHouse

SPEED DEADS
135X6, 6
185X1, 1, 1, 1, 1, 1

FRONT SQUATS
95X10 (Olympic style)
155X8, 8, 8 (bodybuilder style)

HYPER EXT
BWX10
+35X8, 8, 8

DECLINE SIT UPS
BWX10
+50X10, 10, 10

On the front squats O style has been bothering my shoulders so I'm gunna permanently switch to BB style. I didn't time the RI's on this one, I just rested till recovery.

Posted by: JailHouse

BENCH PRESS
45x15
135x6, 6
185x3
205x5, 5, 4

DB LAT RAISE
10x10
20x10, 10, 10

INCLINE DB PRESS
35x10
65x8, 8, 8

ONE ARM DB ROW UNSUPPORTED
80x10 (R)
80x10 (L)
80x10 (R)
80x10 (L)

SKULL CRUSHERS
70x10, 8

strength is down but I was expecting that. I hope to be stronger than ever once I start getting my weight up, I was 173 yesterday.

Posted by: Brutus_G

Looking good man i hear ya about the lost strength ive lost a shit load.

Posted by: JailHouse

ya it sux.....

Posted by: JailHouse

DEADS
135x6, 6
185x3
225x3 (belt on)
275x5, 5, 5

LEG PRESS
180x10
360x10, 10, 10

BB CURLS
70x10, 10

Short and to the point. I'm taking it easy on the deads because I haven't gone heavy in about 4+ weeks. On the bright side of things my diet is more solid than ever. I'm on 2400cals now and going to 2600 on Mon. Every thing is super clean, I dropped all seasoning and only use mustard or organic salsa (no salt added). My main veggie source at this time are tomatos and spinach. I'm looking for a veggie I can just put on the grill with at the same time as my chicken or steaks, just trying to save time.

Posted by: Brutus_G

Good idea on keeping it slow on the deadlifts. You can use seasonings man just avoid most condiments. As for a veggie try broccoli and asparagus.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Good idea on keeping it slow on the deadlifts. You can use seasonings man just avoid most condiments. As for a veggie try broccoli and asparagus.

Ya I dropped condiments also, those were my biggest problem. I covering everything I ate in Taxes Pete, the shit is LOADED with sodium. I never used seasoning on many things I ate, mostly just used it on eggs.

Posted by: goob

Noice deadlifting JH.

Where did you move too, and why?

Posted by: JailHouse

Quote:

Originally Posted by goob

Noice deadlifting JH.

Where did you move too, and why?

I moved to Richmond VA because I lost my job and appartment all because a dui

Posted by: JailHouse

SPEED BENCH PRESS
45x15, 15
95x6, 6
CLOSE GRIP
135x3, 3, 3
MED GRIP
135x3, 3, 3
WIDE GRIP
135x3, 3, 3

LAT PULL DOWNS
60x10
120x10, 10, 10

HANG CLEANS
95x10
135x10, 10, 6

DOUBLE ARM DB ROWS PALMS IN
15x10
35x10, 10, 10

*ROTARY CUFF WORK

Really happy with this one. I surprised my self with the hang cleans. I really never tryed cleans from the hang position. Double arm rows are the shit, they hit the lats and upper back hard as fuck.

Posted by: Brutus_G

Excellent work man! Ive always been big on DB rows for total back ass kicking.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Excellent work man! Ive always been big on DB rows for total back ass kicking.

ya they have recently became one of my favorites.

Posted by: JailHouse

LOW BOX SQUAT
45x15
95x6
115x6
155x2, 2, 2, 2, 2, 2

GOOD MORNINGS
95x10
135x10, 10, 10

STANDING AB PULL DOWNS
45x25
70x25, 10

SEATED ALT DB CURLS
35x14, 12

The GMs were fun, I got realllllly low on them.

This gym has this cool cable machine for ab pull downs. This was my first time using it but it is nice!!!!

My weight today is 175, so it has gone up a little so that is good. I'm going to keep my cals the way they are for another week and see if it still goes up, if not then ill go up a little more on the cals.

Posted by: Brutus_G

I never was a big fan of lower body DE always seemed to slow to me. How do you feel about it? Good job on the good mornings getting low is the biggest key of getting alot out of that exercise.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

I never was a big fan of lower body DE always seemed to slow to me. How do you feel about it? Good job on the good mornings getting low is the biggest key of getting alot out of that exercise.

DE days can be dull, but I do enjoy them still. I like to add things to them to spice it up.
On the GMs I like to go all the way down to about a deadlift starting position.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

DE days can be dull, but I do enjoy them still. I like to add things to them to spice it up.
On the GMs I like to go all the way down to about a deadlift starting position.

Thats the best way bro then the carry over to your deadlift and squat will be very high.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Thats the best way bro then the carry over to your deadlift and squat will be very high.

For sure, I feel like GMs are one of the most effective movements you can do.

Posted by: lucifuge

Damn JH.... looking good in here.
didn't realize it'd been that long since I checked in...
sorry to hear about the dui nonsense.

However, I'm glad to hear that your 'back on the horse'

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

Damn JH.... looking good in here.
didn't realize it'd been that long since I checked in...
sorry to hear about the dui nonsense.

However, I'm glad to hear that your 'back on the horse'

Thanx Luc, I'm back and more focused that ever.

Posted by: JailHouse

BB BENCH PRESS
45x15
95x6
135x6
185x3
215x3, 3, 3

DB LAT RAISE
10x8
25x8, 8, 8

DBINCLINE BENCH PRESS
35x8
70x8, 8, 8

UNSUPPORTED ONE ARM DB ROWS
85x8 (R)
85x8 (L)
85x8 (R)
85x8 (L)

I did much better than I thought I would. I felt like shit all day, I didn't even want to lift. Every thing worked out at the end.

Posted by: katt

Great workout JH... yeah, I hear ya on the "didn't want to be there" thing

But it seems, once you get there and get part way though the workout, you're glad you did it.

Posted by: Brutus_G

Ive had some days just like that and the gym always seems to make everything workout.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Ive had some days just like that and the gym always seems to make everything workout.

Quote:

Originally Posted by katt

Great workout JH... yeah, I hear ya on the "didn't want to be there" thing

But it seems, once you get there and get part way though the workout, you're glad you did it.

Thanks, the thing is iv had a slight head cold since yesterday. I do feel a little better this morning. Ill be doing heavy 5 rep squats today, but not too heavy since I haven't gone heavy in a while.

Posted by: Gazhole

Looking good, JH

Rows look real strong!

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Looking good, JH

Rows look real strong!

Thanks a lot Gaz! There one of my favs

Posted by: JailHouse

BB BACK SQUATS
95x6
135x6
205x6
235x5, 5, 5

DB SLDL
40x10
80x10, 10, 10

DECLINE SIT UPS
+40x25

ALT DB HAMMER CURLS
40x10, 8

This was a tuff one.
This out of shape dumb ass that used the squat rack after me loaded up 4 plates and was doing half a rep squats, he was yelling and screaming every rep, it was annoying

Posted by: Brutus_G

LOL the old dumbass in the squat rack. Hey atleast he was actually squating that in itself is rare to see. Good workout bro

Posted by: JailHouse

SPEED BENCH PRESS
45x15,15
95x6, 6
135x3CG/3MG/3WG
135x3CG/3MG/3WG
135X3CG/3MG/3WG

WIDE GRIP PULL UPS
5
5
5

SEATED DB MILITARY PRESS
35x8
55x8, 8, 8

BB BENT ROWS
95x8
145x8, 8, 8

SKULL CRUSHERS
80x8, 8, 8

Today my weight is 176. My cals are 2800, ill be going up to 3000 on Monday.

Posted by: Brutus_G

impressive skull crushers jh.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

impressive skull crushers jh.

Thanks B!

Posted by: JailHouse

POWER CLEAN
135x5
185x2
195x1
205x1
210xFAIL
210x1 PR

TIRE FLIP
650x5, 3, 5, 6

The first 210 power clean attempt I shrugged it to about my chest but I didn't drop under the bar fast enough. Second try I barley got it, I need to work on my speed.

We have 2 tires behind the gym, the only problem is its in the dirt area in the back. Its was raining down here last week and it was still muddy back there so it was hard to keep my feet planted and the terrain was vary uneven so that was another challenge so thats why the reps are all over the place.

This work out was fun as shit. For some reason I couldn't even lift the 850 pound tire up from the ground. I think its because the uneven terrain and the mud. Next time were gunna move the tires in the parking lot and I should be able to flip it easy.

Posted by: Brutus_G

Awesome i wish i had some tires to flip! Now im gonna be jealous for a bit

. Great work on the cleans bro i think you just beat my old PR.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Awesome i wish i had some tires to flip! Now im gonna be jealous for a bit

. Great work on the cleans bro i think you just beat my old PR.

Thanks B. Tire filliping is fun as shit, its also a great way to keep things interesting. If you go to a junk yard they'll give you the big tires free, because they cant recycle those.

Posted by: JailHouse

BB BENCH PRESS
45x15, 15
95x6, 6
135x6, 3
185x3
230x2, 2, 2 PR FOR DOUBLES

DB LAT RAISE
15x5
30x5, 5, 5 PR

INC DB BENCH PRESS
30x5
80x5, 5, 5

UNSUPPORTED 1ARM DB ROWS
95x5 L
95x5 R

95x5 L
95x5 R

95x5 L
95x5 R PR

This was great, I'm finally back to setting some Pr's. My weight is 176 and I'm taking the cals up to 3000 today.

Posted by: katt

Dang.. look at all those PR's... great work JH!

Posted by: fufu

congrats on the bench PR.

Posted by: lucifuge

Solid Work JH!

DB LAT RAISE
confused me for a second because I was thinking 'lats', then it dawned on me.
So you managed to make me feel confused to frikking stupid in about 0.63 seconds. Good Job! lol

Posted by: JailHouse

Quote:

Originally Posted by katt

Dang.. look at all those PR's... great work JH!

Quote:

Originally Posted by fufu

congrats on the bench PR.

Quote:

Originally Posted by lucifuge

Solid Work JH!

DB LAT RAISE
confused me for a second because I was thinking 'lats', then it dawned on me.
So you managed to make me feel confused to frikking stupid in about 0.63 seconds. Good Job! lol

Thanks alot guys, your encouraging words mean alot. Ive been working hard and dieting hard.

Dont worry Luc I confuse my self all the time lol.

Posted by: Brutus_G

Prs all over JH good stuff man! I may have to go check out that tire situation at some local junk yard.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Prs all over JH good stuff man! I may have to go check out that tire situation at some local junk yard.

I hope you do, I think youd like that shit.

Posted by: JailHouse

DEADLIFT
135x6
225x3
340x2.5 grip failed
340x3, 2 with straps grip was still failing. Still a pr for a triple

FRONT SQUATS (O STYLE)
135x5
225x3, 2 pr

BB CURLS
80x7, 7

I did this during my lunch break so RIs were vary short so the reps suxed.

I need to work on my grip and get some better straps. The one I have now are too thick, I want the suede straps.

I didn't even plan on attempting 225 on the fronts I was just feelin it and went for it.

Posted by: Brutus_G

Nioce deadlifts gotta love how brutal that exercise is.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Nioce deadlifts gotta love how brutal that exercise is.

Thanks B. Deads have always been my best lift. I haven't worked on my grip in months now, I can tell that I need to start again.

Posted by: Brutus_G

Quote:

Originally Posted by JailHouse

Thanks B. Deads have always been my best lift. I haven't worked on my grip in months now, I can tell that I need to start again.

Yeah me to my gripping ability sucks.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Yeah me to my gripping ability sucks.

ya I dont understand how some people who never train grip can dead over 400 with no straps.

Posted by: JailHouse

STANDING MILITARY PRESS
45x10
95x5
105x3
135x6 pr
140x3 pr
145x5 pr

WIDE GRIP LAT PULL DOWNS
150x10, 10, 10 pr

DIPS BW
10, 10, 10

BB BENT ROWS
95x10
155x5, 5, 5

*ROTARY CUFF WORK*

I haven't done military press from the standing position in a LONG time. I'm gunna do them this way for a while to work more on functional use of strength.

That was the most weight Ive ever used on THIS lat pull down at my new gym. This machine goes as heavy as 300!

I signed up for 3 sessions with a Olympic weight lifting coach, it was about 90$. I work with the guy and hes a former strength coach for a division 1 college football team so I think it will be well worth it.

Posted by: Brutus_G

Im sure youll find his expert advice to be more than worth the money its rare to find someone competent in the o-lifts who isnt more than 2 hours away from where you live.

Posted by: JailHouse

Quote:

Originally Posted by Brutus_G

Im sure youll find his expert advice to be more than worth the money its rare to find someone competent in the o-lifts who isnt more than 2 hours away from where you live.

Ya the guy knows what he is talking about.

Posted by: JailHouse

FRONT SQUATS (O STYLE)
95x6
115x3
135x3
185x2
225x1
245x1 pr
250x1 pr
255x1 pr

DB SLDL
85x8, 8, 8

DECLINE SIT UPS
x10
60x10, 10, 10

DB HAMMER CURLS
30x20, 14, 12

Felt nice. The squats were ass to ankles.

Posted by: lucifuge

very nice on the front squats there buddy.
Just the thought of 255 fronts makes my delts hurt
nice work

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

very nice on the front squats there buddy.
Just the thought of 255 fronts makes my delts hurt
nice work

Thanks luc, front squats are fun.

Posted by: JailHouse

SPEED BENCH PRESS
45x15, 15
95x6, 6
CLOSE GRIP
140x3, 3, 3
MED GRIP
140x3, 3, 3
WIDE GRIP
140x3, 3, 3

CLOSE GRIP PULL UPS
BW+15x 5, 5, 5

STANDING BB MILITARY PRESS
65x8
135x5, 5, 5

ONE ARM DB ROWS
85x10 (R), 10 (L)
85x10 (R), 10 (L)
PR

Posted by: JailHouse

SPEED BOX SQUAT
135x2, 2
155x2, 2
185x2, 2, 2, 2

GOODMORNINGS
95x7
135x5
155x5
185x5

LEG EXT
x100 REPS

HYPER EXT
+40x12, 12, 12

BB SHRUGS
225x12, 12, 12

BB CURLS
70x10, 10, 10

STANDING AB PULLDOWNS
3 SETS X FAIL

I did things a little different today.

Posted by: Rubes11

very nice keep up the good work

Posted by: JailHouse

Quote:

Originally Posted by Rubes11

very nice keep up the good work

Thanks Rubs.

Posted by: JailHouse

FLOOR PRESS
135x3
185x3
205x1
225x1
245x1
265xFAIL

PARTAIL PRESS (low end)
205x7, 6, 6

SKULL CRUSHERS
80x7, 7, 7

STANDING MILITARY PRESS
125x7, 7, 7

BB BENT ROWS
135x12, 12, 12

LEG RAISE
x30

I never tried the partail or floor press, it was a nice change. My BW was 181 today, 3500cals seems to be working.

Posted by: JailHouse

PARALLEL BOX SQUATS
135x3
185x3
205x3
225x1
275x1
315x1
335x1 pr
345x1 pr

DB ONE LEG DEADLIFT
20x7R. 7L
20x7R, 7L

DB SLDL
90x5, 5, 5 pr

1 ARM DB ROW UNSUPPORTED
100x5R, 5L
100x5R, 5L
100x5R, 5L pr

HAMMER CURLS
35x14, 14, 14

The squats were easy so I was happy with that

The one leg deads were horrible. I was good with my left leg but I was all over the place on the right leg.

My goal was to not use straps on the deads or rows, mission accomplished. I think my grip is getting stronger.

Posted by: Gazhole

Fucking nice going on the PRs, dude

Do you do any direct grip training at all?

Posted by: Gazhole

Oh, and i find im better with one leg than the other on Single Leg DLs aswell, perhaps do some practice unweighted to help with balance and drilling that form?

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Fucking nice going on the PRs, dude

Do you do any direct grip training at all?

I just started doing heavy shrugs again. Any other move that involves a heavy DB or BB I try to hold the weight a little longer at the top of each rep and really concentrate on my grip.

Quote:

Originally Posted by Gazhole

Oh, and i find im better with one leg than the other on Single Leg DLs aswell, perhaps do some practice unweighted to help with balance and drilling that form?

Ya I will try that. Next time I do these I'm going to try using a medicine ball and see how that feels.

Posted by: Rubes11

very nice on the prs.

Posted by: JailHouse

Thanks Rubs.

I used my first training session on Saturday. We went over a lot of stuff like the "double knee bend". I did lots of snatches and cleans.

Posted by: JailHouse

Speed Bench
45x15, 15(close grip, wide grip)
95x3, 3, 3(close grip, med grip, wide grip)
115x3, 3, 3(close grip, med grip, wide grip)
135x3, 3, 3(close grip, med grip, wide grip)

DB Decline bench
35x100 reps for time

Bent Rear delt raise
15x10, 10

Front raise
25x10, 10

Face pulls
50x10
70x10
80x10

Decline situps
25x100 reps for time

+light hang cleans+

The high rep for time stuff was hard. My cleans are looking pretty nice.

I'm following this template incase any one was wondering http://www.ironmagazineforums.com/tr...-ruggeria.html.

Posted by: fufu

Quote:

Originally Posted by JailHouse

PARALLEL BOX SQUATS
135x3
185x3
205x3
225x1
275x1
315x1
335x1 pr
345x1 pr

DB ONE LEG DEADLIFT
20x7R. 7L
20x7R, 7L

DB SLDL
90x5, 5, 5 pr

1 ARM DB ROW UNSUPPORTED
100x5R, 5L
100x5R, 5L
100x5R, 5L pr

HAMMER CURLS
35x14, 14, 14

The squats were easy so I was happy with that

The one leg deads were horrible. I was good with my left leg but I was all over the place on the right leg.

My goal was to not use straps on the deads or rows, mission accomplished. I think my grip is getting stronger.

nice box squats.

Posted by: JailHouse

Quote:

Originally Posted by fufu

nice box squats.

now if I can do those with out the box ill be in business.

Posted by: JailHouse

SPEED SUMO DEADS
135x2
185x2
195x2
200x2, 2

GOODMORNINGS
95x7
155x7, 7, 7

LEG EXT
75x100 reps for time

BB SHRUGS
245x8, 8, 8

BB CURLS
75x8, 8, 8

HYPER EXT
+50x12, 12, 12

STANDING AB PULL DOWNS
2 set till fail

Good stuff. I pull sumo much faster than a traditional pull. The lactic acid training is fucking killer.

Posted by: JailHouse

CLOSE GRIP BENCH PRESS
95x6
135x3
185x2
205x1
225x1 pr
205x5 pr

PIN PRESS
135x3
245x1
225x3

TATE PRESS
25x7
35x7
45x7

JM PRESS
25x7
30x7
35x7

STANDING MILITARY PRESS
135x5, 5, 3

BB BENT ROWS
155x10, 10, 10 pr

HANGING LEG RAISE
x25

This workout was cool. It was my first time trying pin, tate, and jm press. Bw is still 181, my diet was a little off last weekend.

Posted by: fufu

looks like the PR's just keep coming, gj.

Posted by: JailHouse

Quote:

Originally Posted by fufu

looks like the PR's just keep coming, gj.

Thanks Fu!

Posted by: JailHouse

SUMO DEADS
135x6
205x3
225x2
315x1
405x1 pr
410xFAIL

DB SLDL
100x5, 5, 5 pr

UNI LYING LEG CURLS
40x7(L), 7(R)
40x7(L), 7(R)

ONE ARM DB ROWS UNSUPPORTED
95x7(L), 7(R)
95x7(L), 7(R) pr

DECLINE SIT UPS
+65x10, 10, 10

I got 4 plates finally, my old pr was 395. 410 came about 2 inches off the ground then I gave up. No straps used today so that was a big improvement.

Posted by: lucifuge

NICE work JH!
getting strong buddy.

Posted by: JailHouse

Thanks Bro! Things are coming along.

Posted by: Rubes11

damn nice deads

Posted by: JailHouse

Quote:

Originally Posted by Rubes11

damn nice deads

Thankd Rubs.

Ive been sitting at 180-182 pounds for the last 2 weeks, thats with 3500 cals. Starting today I'm moving up to 4000 cals, trying to hit 190 pounds.

Posted by: Rubes11

good luck on putting on the weight. im trying to loose some right now because its wrestling season im sitting at 168 and need to get down to 160

Posted by: JailHouse

Quote:

Originally Posted by Rubes11

good luck on putting on the weight. im trying to loose some right now because its wrestling season im sitting at 168 and need to get down to 160

Nice I hope they dont put u with the 200 pounders like they did last year lol. Do you have a cutting plan?

Posted by: JailHouse

STANDING MILITARY PRESS
45x10
95x3
135x2
155x4 pr
145x6 pr

WIDEGRIP PULLUPS
+25x4, 4, 4

DIPS
+25x10, 10, 10

BB BENT ROWS
95x5
165x5, 5, 5 pr

*LIGHT CLEANS*

Felt good today. Bw is 182 today.

Posted by: Rubes11

Quote:

Originally Posted by JailHouse

Nice I hope they dont put u with the 200 pounders like they did last year lol. Do you have a cutting plan?

yeah cut down on how much i eat and run like a mother fooker.

Posted by: JailHouse

Front Squats
95x3
135x3
185x3
225x1
245x1
275x1 pr

Goodmornings
95x3
135x3
155x3
195x3 pr

Leg Ext
70x12
45x20, 15

BB Shrugs
265x8, 4, 6

BB Curls
45x5
85x5, 5, 5

Hanging leg raise
8, 8, 8, 8

The front squat pr was a grinder.

The GMs are up 5 pounds.

The shrug reps are all over the place because I was playing with different grips.

Bw is 181 today.

Posted by: HeavyBomber

Damn, nice front squat.

Posted by: nadirmg

Agreed. Front squats and good mornings are looking very good.

Posted by: Rubes11

very nice front squat.

Posted by: JailHouse

Quote:

Originally Posted by HeavyBomber

Damn, nice front squat.

Quote:

Originally Posted by nadirmg

Agreed. Front squats and good mornings are looking very good.

Quote:

Originally Posted by Rubes11

very nice front squat.

Thanks guys. These front squats are helping me a lot with my squatting depth.

Posted by: lucifuge

275 fronts!
brutal

Posted by: JailHouse

BB BENCH PRESS
45x15, 15
95x6
135x3
185x2
225x1
260xFAIL
255xFAIL
225x4+1spot pr
205x9 pr

TATE PRESS
45x7, 7, 7

PUSH JERK
135x5
185x3 pr

I got in a argument this morning that pissed me off, than I forgot my mp3 player so I couldnt get in the zone with all that going on. I was close to getting that 260, about 5 more inches and I would have got it.

I wasnt even suposed to do push jerks but fuck it the bench fucked up my hole day.

Posted by: fufu

nice front squat!

Posted by: Gazhole

Nice everything

Good Mornings are also pretty sick, man!

Posted by: fufu

good work regardless, you still hit some PR's.

Posted by: JailHouse

Quote:

Originally Posted by fufu

nice front squat!

Quote:

Originally Posted by Gazhole

Nice everything

Good Mornings are also pretty sick, man!

Quote:

Originally Posted by fufu

good work regardless, you still hit some PR's.

Thanks bros. I think I burnt my self hard that week from hitting so many low rep prs. I'm hitting some vary light DE days this week.

Posted by: JailHouse

Back Squats
135x3
185x3
225x1
275x1
315x1
325x1 pr
295x1

Power Clean
95x3
135x3
185xdrop
185x1
205x1

One Arm DB Rows
100x7, 7
100x7, 7 pr

Hammer Curls
40x10, 10, 10

Decline rotations
10x20, 12

Posted by: JailHouse

Speed Bench
45x15, 15
95x3, 3, 3
115x3, 3, 3
135x3, 3, 3

Flat DB Bench
30x50

Bent Rear Delt Raise
20x10, 10

Front Raise
30x10, 10

Face Pulls
40x10, 10, 10

Decline Situps
BWx50

Posted by: Rubes11

good job on the squats

Posted by: JailHouse

Clean Pulls
135x2
175x2
185x2
205x2
225x2

Goodmornings
95x12
115x12
135x12

Leg Ext
50x25, 25

Uni Leg Curls
25x12, 12
25x12, 12

Shrugs
245x12, 12, 12

BB Curls
75x12, 12, 8

Standing Ab Work

Body weight is 185, this is the heaviest ive ever been.

Posted by: JailHouse

BB Bench Press
45x15, 15
95x6
135x3
185x2
205x2
235x3, 3 pr

Partial Press (Low End)
215x5, 5, 3

BB Bent Rows
95x5
155x8, 8, 8 Pr

Skull Crushers
100x4, 2 pr

Tate Press
50x5, 5 pr

Decline Situps
70x5, 5, 5

DB Snatch
70x12

I hit the tris hard today.

Ive been eating 5000cals since mon. Its a fukin chore to eat this much I'm sick of bulking.

Posted by: JailHouse

5in Platform Deads
135x3
205x3
255x3
295x3 pr
305x3 pr

Hypers
10, 10, 10

Uni leg curls
30x10, 10
30x10, 10

DB Rows (supported)
60x10, 10
60x10, 10

BB Curls
45x5
95x5, 5, 5

Hang Leg Raise
5, 5, 5, 5

My last pr for platform deads was 275x3, that was a long time ago.

I went pretty light on the rest of the stuff because I'm still sore from Tuesday.

Body weight was 186 today.

Posted by: Rubes11

lookin strong and looks like your putting on that weight that you wanted keep on workin hard

Posted by: JailHouse

Quote:

Originally Posted by Rubes11

lookin strong and looks like your putting on that weight that you wanted keep on workin hard

Thanks Rubs. Starting today I'm taking a short term break from dieting hard. Ive been working a lot and its hard to get 4000-5000 cals with long days.

Posted by: JailHouse

Standing BB Military Press
45x8
95x5
115x3
135x10pr
135x9, 8

BB Bent Rows
95x5
175x4, 4, 4 pr

Dips
+10x10, 10, 10

Wide Grip Pull Ups
+10x5, 5, 5

JM Press
35x10, 10, 10

I tried the wrist wraps today. I think they help keeping your wrist steady.

Posted by: lucifuge

looking good JH.
I agree about the wrist wraps, I use them for all my presses.

Posted by: JailHouse

Quote:

Originally Posted by lucifuge

looking good JH.
I agree about the wrist wraps, I use them for all my presses.

thanks luc, im going to go for a nice pr on thur and those will help.

Posted by: JailHouse

Dead Cleans
135x3
185x2
205x1
220xfail

Front Squats
135x5
185x3
245x2, 2, 2

Hammer Strength Deads
225x10
315x4, 10, 8

Leg Ext
90x10, 10, 10

I had to make today quick.

I sux at cleans I cant break in to the 225 zone.

Ive been wanting to try the hammer deads. The machine has a unnatural feel, I had to stop early the first set.

Posted by: JailHouse

Bench Press
45x15, 15
95x6
135x3
205x2
225x1
245x3 pr
250x2 pr

Reverse Grip Bench Press
95x7
135x7, 7, 7

Tate Press
50x7, 7

Skull Crushers
90x7, 7

Hang Cleans
95x7, 7, 7, 7

Face Pulls
80x15, 15, 15

Standing AB Pulldowns
60x30, 30, 30

I had a pre work out drink and I think it helped a lot with focus.

I was surprised about the bench, I originally was going to try 245 for a double but the first 2 came up easy so I went for the triple and got it. On the 250 set the first one came up nice and the second rep was a grinder.

That was my first time trying the reverse grip. 135 was way too easy ill increase the weight a good amount next time.

I think the wrist wraps helped alot today.

Posted by: Gazhole

Congrats on the PR!

Really good workout, i havent done facepulls in a long time.

What you use equipment-wise to do them?

Posted by: JailHouse

Quote:

Originally Posted by Gazhole

Congrats on the PR!

Really good workout, i havent done facepulls in a long time.

What you use equipment-wise to do them?

I just use the rope and adjust the cable pulley for my height, its a pretty good movement.

Posted by: JailHouse

Box Squat (1in Above Parallel)
45x15
135x6
205x3
225x3
275x3
335x5
355x5 pr
365x3 pr

Uni Leg Curls
35x7, 7, 7, 7

DB SLDL
100x7, 7, 7

DB Rows Unsupported (Straps Used)
100x7, 7, 7, 7

Hammer Curls
25x20, 20, 20

Planks
+35x2 sets total time=2min

Nice work out today. The rows where way easier with the straps, I guess cuz I didn't have to put some much effort in the grip I could just focus on the lift. Usually I try not to use them but my hands were so sweaty I didn't want to fail the lift because of the grip

The weighted planks were a first and ill defiantly be doing those again.

Posted by: JailHouse

Speed Bench
45x15, 15
95x3
115x3, 3, 3
115x3, 3, 3
135x3, 3, 3

Flat DB Bench
40x25, 25

Skull Crushers
50x15, 15, 15, 15

Rear Delt Raise
25x12, 12

Front Raise
35x12, 12

Face Pulls
90x10, 10, 10

Hanging Leg Raises
6, 6, 6, 6

Pretty boring session

Posted by: JailHouse

Box Squats (1in Above Parallel)
45x15
135x6
225x3
275x3
315x1
365x1
385x1 pr

Uni Leg Curls
50x5, 5 pr
50x5, 5

DB SLDL
110x5, 5, 5 pr

DB Rows Unsupported (Straps Used)
110x5, 5 pr
110x5, 5

BB Hammer Curls (Bar+40)
14, 12, 8

Planks
+45x3 sets

This was an eventful work out.

The box squats where some what easy, I didn't want to over do it because my back was still sore from the last time I did these. According to the format I'm following I'm supposed to do the same ME move 2 weeks in a row.

I didn't realize how much straps help with the DB rows 110 came up easy, I still didn't want to over do it.

Weighted planks are the shit. I recommend any one who reads this to try them, they are not for the weak.

Posted by: Gazhole

Shittonnes of PRs again

Really nice, dude. You're kicking the shit out of this program.

Posted by: JailHouse

Bench Press
45x15, 15
135x3
185x3
225x1
245x1
255x1 pr
260x1 pr

Reverse Grip BP
95x7
155x7, 7, 7 pr

Tate Press
55x6, 3 pr

Skull Crushers
90x5, 3

Clean and Press
95x7, 7, 7

Face Pulls
80x10, 15, 15

Standing AB Pulldowns
70x20, 15, 10

I had a few other work outs i havent posted that i cant find

Posted by: JailHouse

I had to move out of my parents house so im in an odd situation. Ive been trying to keep lifting westside but with the heavy weight and my diet suxing now, I keep getting bad back cramps when I go heavy on the deads and squats. So Im going to change back to a mon, wed, fri split using p/rr/s for now. Im thinking mon- horizontal push/pull, wed-legs, fri- vertical push/pull.

Im also going to have to lower the cals because im not going to have the time or money to constantly stuff my face with healthy food.

Posted by: katt

Yeah, that's one thing about it,, eating healthy does take alot of food..

But you could get by with some low cost basics like rice & yams, and we usually shop the sales on chicken

Sorry to hear about your back

Posted by: the other half

what the fuck dude. you been taking a huge ass cycle since we been gone r somethin.

those numbers are awesome.

and about using the straps. if you watch any strongman comps. they all use them. i like them because you can really con. on the muscle. there are plenty of ways to get the hand strength, but you cant get a big back without the big weights.

i see you are going thru some changes agian. you will come out alright. from what we have seen here on the board, it seems like you are pretty head strong, and at least you never give up the iron in hard times. i think that is good.

Posted by: lucifuge

Where you at JH?

Posted by: Rubes11

yeah man where are ya?

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