Musclebeach

Musclebeach · 01-23-2005, 07:49 PM

1/23/05
So I have browsed these forums for A LONG TIME and have kept my journal in a notebook. I finally decided I would keep a journal on here, so that I could send some of my training friends across the country here to see what I do on a daily basis.

So a little backround info on myself... Im 18, 6'2.5", 198@9am. My body fat using 7 site calipers is approx 8.9%. Below is the site I use:

http://www.linear-software.com/online.html

Anyways, I am a brown belt in both Shuri-ryu Karate and Shinto Yoshin-ryu Jiu-Jitsu. I also take gymnastics. I have been accepted into the Air Force Academy, so that means no roid/GH, not that I would consider taking them till I am 21+. I will be starting cardio once it gets warm enough to run outside seeing as I will be running a lot at AFA and at a high altitude. PAE (Physical Aptitude Exam) is one of the physical tests you take there and I want to blow them away, last test 01/03/05:

Pushups (2min) ~ 109 ~ 109points
Chinups (full hang) ~ 18 ~ 90points
Broadjump (stand long jump) ~ 9'0" ~ 108points
300 yard shuttle run (25yards down, 25yards back, x6) ~ 55sec ~ 20points
Kneeling basketball throw ~ 80feet ~ 160 points

Total ~ 487points
Goal ~ 500+ (no incoming freshmen has ever gotten 500, therefore my goal)

Lifting goals and backround and such now:
I have been lifting since about half way through 7th grade. I got very serious about it the summer before I entered HS. Only problem was I didnt start doing legs until the summer before my Sophomore year.

End of Fresh year maxes (no legs...

):
Bench ~ 165

End of Soph year maxes (didnt do deads yet...

):
Bench ~ 210
Parallel Squat ~ 255

End of Junior year maxes:
Bench ~ 250
Parallel Squat ~ 385
Dead ~ 365

Stats as of now:
Bench ~ 300 (attempted 315, couldnt complete lockout)
ATF (ATF=Ass to the floor) Squat (pre-injury) ~ 335
Dead (pre-injury) ~ 405

I dont know a max on parallel squat because I cycle 3 weeks high rep/high weight (I do ATF squats in this time) and 5 weeks low rep/very heavy weight ( I do parallel squats in this time) for legs. However about 3 weeks into the low rep/very heavy weight I felt a bad twinge, I guess you would call it, in my ass about a month ago and will just be starting real leg days again. Since the injury I have been riding the bike and doing VERY light leg curls/ext.

Heres the split (I know many of you probably wont agree with it, but it has worked pretty well for me over the past 4 years, however constructive critism is greatly appreciated), Abs are done every night (mostly gymnast style training):

Heavy=a lot of sets
Moderate=one or two exercises, but used as a secondary muscle quite a bit
Minimal=very few sets, MAYBE one exercise for 2-3 sets

Monday (upper body except shoulders):
Chest (heavy)
Upper Back (heavy)
Bi (minimal)
Tri (minimal)

Tuesday (Legs and shoulders):
Quads (heavy)
Calves (heavy)
Hams (minimal)
Low Back (minimal)
Shoulders (heavy)

Wednesday (Upper Body except Shoulders):
Chest (minimal)
Upper Back (minimal)
Bi (Heavy)
Tri (heavy)

Thursday (legs and shoulders):
Quads (moderate)
Calves (heavy)
Hams (heavy)
Low Back (heavy)
Shoulders (minimal)

Friday (upper body except shoulders):
Chest (heavy)
Upper Back (heavy)
Bi (minimal)
Tri (minimal)

Weekends are off ~ I still do abs every night though.

What else... Squats and Deads and Cleans and Snatches are performed w/o a belt, until the last set on the heavy cycle time. No knee wraps either. No straps on deads. No gloves. I go barefoot on squats/deads of any type/cleans/snatches. Plyos on both leg days.

I have a gym class 2nd hour in which we lift, we do what the instructor specifies. He was a personal trainer and knows his stuff. So I will include my morning workouts (although they vary in reps, sometimes) from my afternoon workouts.

Currently Im involved in cheerleading, which takes up a lot of time. I wont list any cheerleading practices, but they do tire me out significantly and since I lift after cheerleading... my numbers fluxuate if I have cheer practice or not.

Diet (mom is a dietician and takes care of most food aspects, balanced):
4000+ calories daily
200+ grams protein
No supplements.

Im hoping to get up to about 210-215 by May (Graduation).

If anyone reads this, sorry so long.

-Jeff.

Musclebeach · 01-23-2005, 08:05 PM

I finally figured out how to put pics in my gallery. I will get more soon.

Right now they are just ab shots and not that great IMO.

-Jeff.

sara · 01-23-2005, 08:18 PM

Good luck!! and keep up the good work

min0 lee · 01-23-2005, 08:32 PM

This link sucks--http://www.linear-software.com/online.html--- Don't click!
I had about 70 porno pop ups.

sara · 01-23-2005, 08:42 PM

min0lee, I didn't have any problems

Musclebeach · 01-23-2005, 08:51 PM

Are you serious? I didnt have any even when I turned off my popup blocker.

Min0 ~ have you scanned your computer for any of those spam/cookie things?

I will get rid of the link if it really is doing that.

-Jeff.

min0 lee · 01-23-2005, 09:08 PM

Quote:

Originally Posted by Musclebeach

Are you serious? I didnt have any even when I turned off my popup blocker.

Min0 ~ have you scanned your computer for any of those spam/cookie things?

I will get rid of the link if it really is doing that.

-Jeff.

Darn it, didn't mean to jump the gun. Those bastards sneak in somehow.
Sorry.

Musclebeach · 01-24-2005, 08:54 PM

1/23/05
2230
Abs:

1. Flutter-kicks (4-count)
x43

2. Scoops/V-ups/Pikes
x12/x12/x12

3. Situps (legs up)/Situps (normal)/Situps (legs flat)/Situps (legs decline)
x12/x12/x12/x12

4. Side crunches (both sides)
x25

Musclebeach · 01-24-2005, 09:02 PM

1/24/05
0900
Advanced Weightlifting Class
Upper Body

1. Bench
x15 200 (14)

2. Floor Press
x15 80

3. Upright Row
x15 105

4. Db Row
x15 80

5. Straight Bar Curl
x15 105

6. Lying Tricep Ext
x15 80

7. Pushup/Row
x15 40

Musclebeach · 01-24-2005, 09:11 PM

1/24/05
1530
After School
Upper Body

*N=Negative

1. Bench
x3 135
x3 225
x3 255
x3 255
x1 275
x1 275
x3N 315

2. Db Bench (Combo #3)
x8 80
x8 80
x8 80
x8 80
x20 60 (16+4)

3. Tbar Row Machine (Combo #2)
x8 70
x8 72.5
x8 72.5
x8 72.5
x20 45

4. Incline Bench (Combo #5)
x8 135
x8 140
x8 140
x8 140
x20 115

5. Overhand Lat Chinups (Combo #4)
x8
x8
x8
x8
x20 (7+2+2+2+1+1+5N)

6. 3 Way Bench (narrow/normal/wide grip) (3in bar)
x5

Musclebeach · 01-25-2005, 10:16 AM

1/24/05
Tuesday
2230
Abs

1. Flutter Kicks (4 count):
x44

2. Situps (legs decline)/Situps (legs flat)/Situps (normal)/Situps (legs up):
x12/x12/x12x/x12

3. V-ups/Pikes/Scoops:
x12/x12/x12

4. Side Crunches:
x25

Luke9583 · 01-25-2005, 10:22 AM

Kick ass man. You'll be glad you started a journal.

Musclebeach · 01-25-2005, 10:28 AM

1/25/05
Tuesday
0900
Lower Body

1. Leg Press (Combo #2):
x15 540

2. Sissy Squats (Combo #1):
x1min 87

3. 4-way Shoulders (Front Raise/Lateral Raise/Front to Rear/Overhead Press)(Combo #4):
x15 25

4. Shoulder Pistons (Combo #3):
x15 40

5. Military Press:
x15 115(12)

6. Leg Ext.:
x15 Plate 20

Musclebeach · 01-25-2005, 04:14 PM

I already am glad, some of my friends who I have met elsewhere are able to come here and see my training, I am hoping some of them will start the same thing.

~Jeff.

Musclebeach · 01-25-2005, 04:23 PM

1/25/05
Tuesday
1515
After School
Lower Body:

The first 3 exercises are performed right after eachother, rest=walk to next exercise.

1. Leg Press:
x30 430

2. Squat (parallel):
x20 235 (13+7) (belt)

3. Deadlift:
x10 295 (belt)

4. Cleans (Power not Olympic Style):
x50 190 (<10) (belt)

Plyos:

5. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

6. Harvard Blasts (~24in box) (Combo #7):
x20
x20
x20

7. Single Leg Depth Jumps (~24in box) (Combo #6):
x5
x5
x5

8. Depth Jump (~24in box) over (~24in box):
x10
x10
x10

Musclebeach · 01-26-2005, 09:54 AM

1/25/05
Tuesday
2230
Abs

1. Flutter Kicks (4 count):
x45

2. Scoops/V-ups/Pikes:
x13/x13/x13

3. Situps (Legs decline)/Situps (Legs Flat)/Situps (Normal)/Situps (Legs up):
x13/x13/x13/x13

4. Side Crunches:
x25

Musclebeach · 01-26-2005, 04:42 PM

1/26/05
Wednesday
1515
Upper Body

Notes: Fantastic day today, I love lifting but just felt amazing today. I wanted to get 315 on bench today, which I got, read below. But I figured out a pysching up variation that I used on every exercise today. Im gonna try that for low back/legs tomorrow. Also put some even more hardcore stuff on the mp3 player.

BW=Bodyweight

1. Bench (max):
x3 135
x3 185
x2 225
x1 275
x1 315
x1 325 *ended up getting 325, went up very smooth

2. Bench:
x30 135

3. Concentration Curls (Combo #4):
x8 40
x8 40
x8 40
x8 40
x20 30

4. Frenchies (EZ-curl bar lying tricep ext)(Combo #3):
x8 90
x8 100
x8 100
x8 100
x20 75

5. Barbell Curls (3in bar) (Combo #6):
x8 85
x8 75
x8 65
x8 55
x30 45

6. Single Arm Skullcrushers (Combo #5):
x8 45
x8 45
x8 45
x8 45

7. Roman Chair Dips (Combo #5, just for x30):
x30 BW

8. Towel Curls:
x6

9. Bench Dips:
x250 BW

10. Overhand Chinups:
1/2/3/4/5/4/3/2/1/2/3/4/3/2/1/2/3/2/1/2/1=51

Musclebeach · 01-27-2005, 06:40 PM

1/26/05
Wednesday
2230
Abs

1. Flutter Kicks (4 count):
x45

2. Situps (Legs up)/Situps (Normal)/Situps (Legs Flat)/Situps (Legs decline):
x13/x13/x13/x13

3. V-ups/Scoops/Pikes:
x13/x13/x13

4. Side Crunches:
x25

Musclebeach · 01-27-2005, 06:45 PM

1/27/05
Thursday
0900
Lower Body

Warmup:
1. Sissy Squats:
x:30
x:30
x:20 (jump)
x:20 (jump)

2. Knee Drives:
x:20

1. Leg Press:
x15 540

2. Shrugs (Barbell) (Warmup for shoulders):
x15 315

3. Lateral Raise:
x15 35

4. Incline Supine Scaptions:
x15 25

Musclebeach · 01-27-2005, 06:51 PM

1/27/05
Thursday
1530
Lower Body

1. Deadlift:
x30 275 (belt)

2. SLDL:
x20 135

3. Squat:
x10 275 (8)(belt)

4. Clean:
x3 135
x3 185
x10 225 (belt)

5. Lying Hamstring Curls:
x50 plate 5

6. Military Press:
x5 145 (belt)
x5 145 (belt)
x5 145 (3) (belt)

7. Single Leg Calf Raises:
x20 45

8. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

9. Lateral Box Jump (~48in box):
x10
x10
x10

Pylon · 01-28-2005, 08:48 PM

Damn, dude, good lookin' lifts. Keep it up! (great quote, too.)

Musclebeach · 01-29-2005, 01:29 PM

1/27/05
Thursday
2230
Abs

1. Flutter Kicks (4 count):
x45

2. V-ups/Scoops/Pikes:
x13/x13/x13

3. Situps (Legs decline)/Situps (Legs Flat)/Situps (Normal)/Situps (Legs up):
x13/x13/x13/x13

4. Side Crunches:
x25

Musclebeach · 01-29-2005, 01:36 PM

1/28/05
Friday
0900
Upper Body

Wasnt feeling great today at all.

1. Bench
x15 200 (13)

2. Upright Row
x15 135

3. Full Arnolds
x15 40

4. Bench Dips
x75 BW
x75 BW
x75 BW

5. Russian Twists
x15 35

Musclebeach · 01-29-2005, 01:51 PM

1/28/05
Friday
1515
Upper Body

Bench sucked, still didnt feel great but...

"Why accept good, when great is within reach?"

1. Bench
x3 135
x3 185
x5 240
x5 240 (3)
x3 260 (1+1N)
x3 260 (1+1N)
x3 260 (1+2N)

2. Barbell Rows (Combo #3):
x8 185
x8 185
x8 185
x8 185
x20 135

3. DB Bench (Combo #2):
x8 80
x8 80
x8 80 (7)
x8 80 (7)
x20 60

4. Incline DB Bench (Combo #5):
x8 60
x8 60
x8 60
x8 60
x20 45

5. DB Row (Combo #4):
x8 80
x8 80
x8 80
x8 80
x20 70

6. Shrugs (Combo #7):
x10 315
x10 315
x10 315
x10 315
x10 315

7. Wide Overhand Chinups (Combo #6):
x5 BW
x5 BW
x5 BW
x5 BW
x5 BW

Thanks Pylon, I work my ass off. Awesome quote huh? www.defendis.com

I didnt do abs last night (I am writing this Saturday morning), I got home late and still didnt feel great. And of course I feel extremely bloated since I didnt do them.

Musclebeach · 01-30-2005, 05:03 PM

1/29/05
Saturday
LATE ~ dont even know the time
Abs

1. Flutter Kicks (4 count):
x45

2. V-ups/Scoops/Pikes:
x13/x13/x13

3. Situps (Arms overhead w/ 5lb plate)/Leg hold (6in above ground):
x25/x:25

4. Side Crunches:
x25

M.J.H. · 01-30-2005, 05:06 PM

Hey Jeff, strength looks fantastic. I am really impressed. I am curious you hit 325 for a 1RM on bench---is that with or without arching your back? Also, are you touching your chest with the bar or no?

01-23-2005, 07:49 PM	#1
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	Musclebeach 1/23/05 So I have browsed these forums for A LONG TIME and have kept my journal in a notebook. I finally decided I would keep a journal on here, so that I could send some of my training friends across the country here to see what I do on a daily basis. So a little backround info on myself... Im 18, 6'2.5", 198@9am. My body fat using 7 site calipers is approx 8.9%. Below is the site I use: http://www.linear-software.com/online.html Anyways, I am a brown belt in both Shuri-ryu Karate and Shinto Yoshin-ryu Jiu-Jitsu. I also take gymnastics. I have been accepted into the Air Force Academy, so that means no roid/GH, not that I would consider taking them till I am 21+. I will be starting cardio once it gets warm enough to run outside seeing as I will be running a lot at AFA and at a high altitude. PAE (Physical Aptitude Exam) is one of the physical tests you take there and I want to blow them away, last test 01/03/05: Pushups (2min) ~ 109 ~ 109points Chinups (full hang) ~ 18 ~ 90points Broadjump (stand long jump) ~ 9'0" ~ 108points 300 yard shuttle run (25yards down, 25yards back, x6) ~ 55sec ~ 20points Kneeling basketball throw ~ 80feet ~ 160 points Total ~ 487points Goal ~ 500+ (no incoming freshmen has ever gotten 500, therefore my goal) Lifting goals and backround and such now: I have been lifting since about half way through 7th grade. I got very serious about it the summer before I entered HS. Only problem was I didnt start doing legs until the summer before my Sophomore year. End of Fresh year maxes (no legs... ): Bench ~ 165 End of Soph year maxes (didnt do deads yet... ): Bench ~ 210 Parallel Squat ~ 255 End of Junior year maxes: Bench ~ 250 Parallel Squat ~ 385 Dead ~ 365 Stats as of now: Bench ~ 300 (attempted 315, couldnt complete lockout) ATF (ATF=Ass to the floor) Squat (pre-injury) ~ 335 Dead (pre-injury) ~ 405 I dont know a max on parallel squat because I cycle 3 weeks high rep/high weight (I do ATF squats in this time) and 5 weeks low rep/very heavy weight ( I do parallel squats in this time) for legs. However about 3 weeks into the low rep/very heavy weight I felt a bad twinge, I guess you would call it, in my ass about a month ago and will just be starting real leg days again. Since the injury I have been riding the bike and doing VERY light leg curls/ext. Heres the split (I know many of you probably wont agree with it, but it has worked pretty well for me over the past 4 years, however constructive critism is greatly appreciated), Abs are done every night (mostly gymnast style training): Heavy=a lot of sets Moderate=one or two exercises, but used as a secondary muscle quite a bit Minimal=very few sets, MAYBE one exercise for 2-3 sets Monday (upper body except shoulders): Chest (heavy) Upper Back (heavy) Bi (minimal) Tri (minimal) Tuesday (Legs and shoulders): Quads (heavy) Calves (heavy) Hams (minimal) Low Back (minimal) Shoulders (heavy) Wednesday (Upper Body except Shoulders): Chest (minimal) Upper Back (minimal) Bi (Heavy) Tri (heavy) Thursday (legs and shoulders): Quads (moderate) Calves (heavy) Hams (heavy) Low Back (heavy) Shoulders (minimal) Friday (upper body except shoulders): Chest (heavy) Upper Back (heavy) Bi (minimal) Tri (minimal) Weekends are off ~ I still do abs every night though. What else... Squats and Deads and Cleans and Snatches are performed w/o a belt, until the last set on the heavy cycle time. No knee wraps either. No straps on deads. No gloves. I go barefoot on squats/deads of any type/cleans/snatches. Plyos on both leg days. I have a gym class 2nd hour in which we lift, we do what the instructor specifies. He was a personal trainer and knows his stuff. So I will include my morning workouts (although they vary in reps, sometimes) from my afternoon workouts. Currently Im involved in cheerleading, which takes up a lot of time. I wont list any cheerleading practices, but they do tire me out significantly and since I lift after cheerleading... my numbers fluxuate if I have cheer practice or not. Diet (mom is a dietician and takes care of most food aspects, balanced): 4000+ calories daily 200+ grams protein No supplements. Im hoping to get up to about 210-215 by May (Graduation). If anyone reads this, sorry so long. -Jeff.
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-24-2005, 08:54 PM	#8
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/23/05 2230 Abs: 1. Flutter-kicks (4-count) x43 2. Scoops/V-ups/Pikes x12/x12/x12 3. Situps (legs up)/Situps (normal)/Situps (legs flat)/Situps (legs decline) x12/x12/x12/x12 4. Side crunches (both sides) x25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-24-2005, 09:02 PM	#9
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/24/05 0900 Advanced Weightlifting Class Upper Body 1. Bench x15 200 (14) 2. Floor Press x15 80 3. Upright Row x15 105 4. Db Row x15 80 5. Straight Bar Curl x15 105 6. Lying Tricep Ext x15 80 7. Pushup/Row x15 40
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-24-2005, 09:11 PM	#10
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/24/05 1530 After School Upper Body N=Negative 1. Bench x3 135 x3 225 x3 255 x3 255 x1 275 x1 275 x3N 315 2. Db Bench (Combo #3) x8 80 x8 80 x8 80 x8 80 x20 60 (16+4) 3. Tbar Row Machine (Combo #2) x8 70 x8 72.5 x8 72.5 x8 72.5 x20 45 4. Incline Bench (Combo #5) x8 135 x8 140 x8 140 x8 140 x20 115 5. Overhand Lat Chinups (Combo #4) x8 x8 x8 x8 x20 (7+2+2+2+1+1+5N) 6. 3 Way Bench (narrow/normal/wide grip) (3in bar) x5 Last edited by Musclebeach : 01-25-2005 at 06:39 AM.*
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-25-2005, 10:16 AM	#11
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/24/05 Tuesday 2230 Abs 1. Flutter Kicks (4 count): x44 2. Situps (legs decline)/Situps (legs flat)/Situps (normal)/Situps (legs up): x12/x12/x12x/x12 3. V-ups/Pikes/Scoops: x12/x12/x12 4. Side Crunches: x25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-23-2005, 08:05 PM	#2
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	I finally figured out how to put pics in my gallery. I will get more soon. Right now they are just ab shots and not that great IMO. -Jeff.
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-23-2005, 08:18 PM	#3
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Good luck!! and keep up the good work
	www.metzgerbodies.net www.myspace.com/smbdybldr

01-23-2005, 08:32 PM	#4
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 33,809 Blog Entries: 3 Photos: 542	This link sucks--http://www.linear-software.com/online.html--- Don't click! I had about 70 porno pop ups.

01-23-2005, 08:42 PM	#5
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	min0lee, I didn't have any problems
	www.metzgerbodies.net www.myspace.com/smbdybldr

01-23-2005, 08:51 PM	#6
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	Are you serious? I didnt have any even when I turned off my popup blocker. Min0 ~ have you scanned your computer for any of those spam/cookie things? I will get rid of the link if it really is doing that. -Jeff.
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-25-2005, 10:22 AM	#12
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Kick ass man. You'll be glad you started a journal.
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

01-25-2005, 10:28 AM	#13
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/25/05 Tuesday 0900 Lower Body 1. Leg Press (Combo #2): x15 540 2. Sissy Squats (Combo #1): x1min 87 3. 4-way Shoulders (Front Raise/Lateral Raise/Front to Rear/Overhead Press)(Combo #4): x15 25 4. Shoulder Pistons (Combo #3): x15 40 5. Military Press: x15 115(12) 6. Leg Ext.: x15 Plate 20
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-25-2005, 04:14 PM	#14
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	I already am glad, some of my friends who I have met elsewhere are able to come here and see my training, I am hoping some of them will start the same thing. ~Jeff.
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-25-2005, 04:23 PM	#15
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/25/05 Tuesday 1515 After School Lower Body: The first 3 exercises are performed right after eachother, rest=walk to next exercise. 1. Leg Press: x30 430 2. Squat (parallel): x20 235 (13+7) (belt) 3. Deadlift: x10 295 (belt) 4. Cleans (Power not Olympic Style): x50 190 (<10) (belt) Plyos: 5. Box Jump (~48in box) off jump/off ~12in box/off ~30in box: x10/x10/x10 6. Harvard Blasts (~24in box) (Combo #7): x20 x20 x20 7. Single Leg Depth Jumps (~24in box) (Combo #6): x5 x5 x5 8. Depth Jump (~24in box) over (~24in box): x10 x10 x10
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-26-2005, 09:54 AM	#16
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/25/05 Tuesday 2230 Abs 1. Flutter Kicks (4 count): x45 2. Scoops/V-ups/Pikes: x13/x13/x13 3. Situps (Legs decline)/Situps (Legs Flat)/Situps (Normal)/Situps (Legs up): x13/x13/x13/x13 4. Side Crunches: x25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-28-2005, 08:48 PM	#21
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Damn, dude, good lookin' lifts. Keep it up! (great quote, too.)
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

01-26-2005, 04:42 PM	#17
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/26/05 Wednesday 1515 Upper Body Notes: Fantastic day today, I love lifting but just felt amazing today. I wanted to get 315 on bench today, which I got, read below. But I figured out a pysching up variation that I used on every exercise today. Im gonna try that for low back/legs tomorrow. Also put some even more hardcore stuff on the mp3 player. BW=Bodyweight 1. Bench (max): x3 135 x3 185 x2 225 x1 275 x1 315 x1 325 *ended up getting 325, went up very smooth 2. Bench: x30 135 3. Concentration Curls (Combo #4): x8 40 x8 40 x8 40 x8 40 x20 30 4. Frenchies (EZ-curl bar lying tricep ext)(Combo #3): x8 90 x8 100 x8 100 x8 100 x20 75 5. Barbell Curls (3in bar) (Combo #6): x8 85 x8 75 x8 65 x8 55 x30 45 6. Single Arm Skullcrushers (Combo #5): x8 45 x8 45 x8 45 x8 45 7. Roman Chair Dips (Combo #5, just for x30): x30 BW 8. Towel Curls: x6 9. Bench Dips: x250 BW 10. Overhand Chinups: 1/2/3/4/5/4/3/2/1/2/3/4/3/2/1/2/3/2/1/2/1=51
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-27-2005, 06:40 PM	#18
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/26/05 Wednesday 2230 Abs 1. Flutter Kicks (4 count): x45 2. Situps (Legs up)/Situps (Normal)/Situps (Legs Flat)/Situps (Legs decline): x13/x13/x13/x13 3. V-ups/Scoops/Pikes: x13/x13/x13 4. Side Crunches: x25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-27-2005, 06:45 PM	#19
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/27/05 Thursday 0900 Lower Body Warmup: 1. Sissy Squats: x:30 x:30 x:20 (jump) x:20 (jump) 2. Knee Drives: x:20 1. Leg Press: x15 540 2. Shrugs (Barbell) (Warmup for shoulders): x15 315 3. Lateral Raise: x15 35 4. Incline Supine Scaptions: x15 25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-27-2005, 06:51 PM	#20
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/27/05 Thursday 1530 Lower Body 1. Deadlift: x30 275 (belt) 2. SLDL: x20 135 3. Squat: x10 275 (8)(belt) 4. Clean: x3 135 x3 185 x10 225 (belt) 5. Lying Hamstring Curls: x50 plate 5 6. Military Press: x5 145 (belt) x5 145 (belt) x5 145 (3) (belt) 7. Single Leg Calf Raises: x20 45 8. Box Jump (~48in box) off jump/off ~12in box/off ~30in box: x10/x10/x10 9. Lateral Box Jump (~48in box): x10 x10 x10
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-29-2005, 01:29 PM	#22
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/27/05 Thursday 2230 Abs 1. Flutter Kicks (4 count): x45 2. V-ups/Scoops/Pikes: x13/x13/x13 3. Situps (Legs decline)/Situps (Legs Flat)/Situps (Normal)/Situps (Legs up): x13/x13/x13/x13 4. Side Crunches: x25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-29-2005, 01:36 PM	#23
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/28/05 Friday 0900 Upper Body Wasnt feeling great today at all. 1. Bench x15 200 (13) 2. Upright Row x15 135 3. Full Arnolds x15 40 4. Bench Dips x75 BW x75 BW x75 BW 5. Russian Twists x15 35
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-29-2005, 01:51 PM	#24
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/28/05 Friday 1515 Upper Body Bench sucked, still didnt feel great but... "Why accept good, when great is within reach?" 1. Bench x3 135 x3 185 x5 240 x5 240 (3) x3 260 (1+1N) x3 260 (1+1N) x3 260 (1+2N) 2. Barbell Rows (Combo #3): x8 185 x8 185 x8 185 x8 185 x20 135 3. DB Bench (Combo #2): x8 80 x8 80 x8 80 (7) x8 80 (7) x20 60 4. Incline DB Bench (Combo #5): x8 60 x8 60 x8 60 x8 60 x20 45 5. DB Row (Combo #4): x8 80 x8 80 x8 80 x8 80 x20 70 6. Shrugs (Combo #7): x10 315 x10 315 x10 315 x10 315 x10 315 7. Wide Overhand Chinups (Combo #6): x5 BW x5 BW x5 BW x5 BW x5 BW Thanks Pylon, I work my ass off. Awesome quote huh? www.defendis.com I didnt do abs last night (I am writing this Saturday morning), I got home late and still didnt feel great. And of course I feel extremely bloated since I didnt do them.
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-30-2005, 05:03 PM	#25
Musclebeach Registered User Join Date: May 2004 Posts: 364 Photos: 11	1/29/05 Saturday LATE ~ dont even know the time Abs 1. Flutter Kicks (4 count): x45 2. V-ups/Scoops/Pikes: x13/x13/x13 3. Situps (Arms overhead w/ 5lb plate)/Leg hold (6in above ground): x25/x:25 4. Side Crunches: x25
	Read my journal: Wheelchair? So what... Impossible is Nothing

01-30-2005, 05:06 PM	#26
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Hey Jeff, strength looks fantastic. I am really impressed. I am curious you hit 325 for a 1RM on bench---is that with or without arching your back? Also, are you touching your chest with the bar or no?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles