first Journal

**jokbc52** · 10-11-2007, 09:03 PM

morning
A1.incline bench
135x12
145x12
155x12

A2.chin ups
5
4
5

B1. Decline bench
135x12
135x12
135x12

B2. Hammer strenght row
180x12
200x12
200x12

C1. Db Bench
70x12
60x12
60x12

C2. CG t-bar row
90x12
100x12
100x12

D1. Db Fly
30x12
30x12
30x12

D2.Lat Pulldowns
105x12
105x12
105x12

E1. Skull crushers
65x12
65x12
65x12

E2. Hammer curls
30x12
30x12
30x12
60 sec RI
Cardio 35mins

--------------------------
night
4 mile run

**jokbc52** · 10-13-2007, 11:38 AM

This is my workout from yesterday i didnt have time to post it.
A1. Db military press
60x12
50x12
50x12

A2. Upright rows
95x12
95x12
95x12

B1. Db side raises
20x12
20x12
20x12

B2. BB Incline front raises
45x12
35x12
35x12

C1. Cable side raise
10x12
10x12
10x12

C2. DB Forearm curls
20x12
20x12
20x12

13 mins Stairmaster 1.58 mile

**jokbc52** · 10-14-2007, 05:36 PM

ten min run between a mile and two dont really know

**jokbc52** · 10-15-2007, 02:08 PM

A1. BB bench
185x12
185x12
225x10

A2. Bent over rows
135x12
145x12
145x12

B1.Db incline
70x12
70x12
70x12

B2. Lat pulldowns
105x12
105x12
105x12

C1. Db flys
35x12
35x12
35x12

C2. Seated Cable row
105x12
105x12
105x12

D1. Skull Crushers
75x12
75x12
75x12

D2. Db Curls
25x12
25x12
25x12

E1. Tri pressdowns
110x12
110x12
110x12

E2. Db Hammer curls
30x12
30x12
30x12

Situps
incline situps
9 min 45sec 1 1/2 mile on stair master

**jokbc52** · 10-16-2007, 07:17 PM

A1. Seated arnold press
40x12
40x12
40x12
40x12

A2. Upright row
95x12
95x12
95x12

B1. Db front raises
25x12
25x12
25x12

B2. Lifefitness lat raises
85x12
85x12
85x12

1min situp
1min incline weighted situp
swiss ball crunchs x20

9min 2sec mile and a half on stair master
out the door right now for 3 1/2 mile jog

**Delusional** · 10-17-2007, 08:55 AM

looks like you have quite a bit of energy jok ! youre off to an amazing start

is jogging or doing some form of cardio after a workout pretty relaxing? or is it more killer? well, i imagine it would be rough running after a big leg workout, but i used to run almost every morning, definitely made me feel good.

**jokbc52** · 10-17-2007, 09:20 AM

Supposedly running after lifting actually causes you to burn more calories than running before lifting, also on leg days it helps get ride of lactic acid and keeps you from being as sore the next day and avoid delayed onset sorness the following day, as for it being relaxing sometimes it lets you think about whatever you need to think about but generally i just think it sucks lol but i have to do it so oh well.

**jokbc52** · 10-17-2007, 11:26 AM

A1. Incline BB bench
135x12
145x12
165x8 no spotter didnt feel like risking it
135x12

A2. chinups
6
5
4

B1. decline BB bench
135x12
145x12
145x15

B2. Lat pulldowns
120x12
120x12
120x12

C1. Db bench
70x12
70x12
70x12

C2. Seated cable rows
105x12
105x12
105x12

D1. Incline db flys
30x12
30x12
30x12

D2. One are db rows
70x12
70x12
70x12

E1. Skull Crushers
75x12
75x12
75x12

E2. Close grip bench
75x12
75x12
75x12

E3. Db curls
25x12
25x12
25x12

F1. Tri pressdowns
110x12
110x12
110x12

F2. Db hammer curls
30x12
30x12
30x12

60sec RI

Swiss ball situps
Crunches

workout took less than 45 mins today!!

**Delusional** · 10-17-2007, 11:47 AM

dayummmm killer. you do some insane workouts, i love it. and in less than 45 minutes, thats awesome !! nice incline bb's, 165x8 is good in my book. wow, just reading over all the exercises you did, the weight and reps..im almost speechless. very amazing workout.

**jokbc52** · 10-17-2007, 01:31 PM

Thanks, im looking forward to next week already now that im back in the swing of things, i think the wights should be back up to were there where a few weeks ago... But on the same hand i dont know because before i was resting for 2 mins between sets and not superseting everything...

**jokbc52** · 10-17-2007, 09:46 PM

well i will be mia here untill sunday or monday have to go finish my psychological exam for a job tommorrow thats only 6-7 hours of that day then drive to minnisota for a oral interview and firearms test on friday, then back to the famly property to hunt for the weekend... its nice knowing that i will have put 1200 or more miles on my truck this week.

**Delusional** · 10-18-2007, 05:10 PM

damn sounds like youre busy busy man. take care.

**jokbc52** · 10-23-2007, 10:44 PM

ok so i drove 1440 miles this past week and all i got for it was a big blister next to my thumb so the weight training is kind of a problem this week

today AM
Bench press
135x12
185x12
245x4

Lat pull downs
120x12
120x12
120x12

Situps

Treadmill 1.5 miles

Today PM
3.5 miles stair master

**jokbc52** · 10-24-2007, 12:13 PM

Db military press
40x12
40x12
40x12

Db curls
25x12

Hammer curls
25x12
30x12
35x12

Weighted incline situps

Seated twists

20mins stairmaster

**Delusional** · 10-24-2007, 03:09 PM

damn, bet you were busy man. sucks about the blister heh, but doesnt it feel good to get back in the gym and do some work? ive never seen a stairmaster before, definitely never tried one, but they look like they are pretty killer.

**jokbc52** · 10-25-2007, 05:43 PM

yeah its nice to be in the gym but im not going to do anything else for the rest of the week but run because im tired of my hand bleeding after a lift because i rip the scab off my hand.... so i guess i need to be a little more carfull this is like the second time in two and a half months that i have hurt myself outside the weight room...

**jokbc52** · 11-05-2007, 11:26 AM

A1. Bench
135x12
185x12
195x8
225x5
225x5
225x5

A2. Bent over BB row
135x12
135x12
135x8
145x5
145x5
145x5

B1. Incline Db bench
40x12
50x10
70x8
90x5

B2. Lat pulldowns
105x12
120x10
135x8
150x5

C1. Tri pressdowns
130x12
140x10
160x8
180x5

C2. Db Curls
25x12
35x10
40x8
50x5

My cardio will be lugging my treestand in and out of the woods tonight about a mile each way...

**jokbc52** · 11-06-2007, 10:53 AM

Squats
135x12
185x10
225x8

Db front raises
20x12
25x10
30x8

Single leg stiff leg deadlifts
40x8
40x8
40x6

Cable side raise
10x12
20x10
20x8

Standing Calf raises(machine)
300x25

Leg extentions
50x20

I have a new plan of attack, i am going to get back into it this week and then i am going to start a "bulk" phase untill january and then i will cut....

**jokbc52** · 11-14-2007, 09:05 PM

ok so i have a new reason for not working out this week... I actually got a job this time.... I am on going to be a security guard for the time being... so it is starting to look like i will start working out next week again because this week has been shot with training but i am going to try and get into the gym at least once but i think that i am due to pay them for my time in there now... but being broke i cant pay so that may led to another week off...... i hat being poor.......................................but if that is what it is then well i will have money soon enough again i hope everyone is bustin there humps cuz im about to come on in a big way so look out...lol

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