first Journal

**jokbc52** · 08-09-2007, 01:58 PM

Im going to give this a go so maybe i will stay in the gym all winter and not take a month off.... Im going to start with my week of lifting to this point so there will be three days in this first part..... so here we go....

monday
bb bench 135x15
155x15
185x15
185x12

db bench 3x15-70's

db incline 3x15-50's

30 mins stair master

Db flys 3x15 30's

tri press downs 3x15-150

tri pulldowns 3x15- 120

30 mins stair master

Tuesday
deadlift 135x15
2 sets 225x15

smith rows two plates each sidex15
two plates plus 10 each side 2x15

Tbar row CG 2 plates x15
2plates plus ten 2x15

30 mins cario

db curls 25'sx15
30's 2x15

standing ez curl bar 3x15 65x3

cable curls 2x15 50
40x15

wed off

Thursday
front raises 3x15 20's
side raises 3x15 20's
These were super set

Upright row 85x15
2x15 95

cable side raises 10x15
2x15 20

Db bench 50x15
60x15
70x14

Db shoulder press 40x12
40x15
40x14

tri press down 3x15 150

15 mins cardio

**Burner02** · 08-09-2007, 02:13 PM

welcome! Good looking workouts.
How lonng have you been lifting?

**jokbc52** · 08-09-2007, 02:17 PM

umm just over 9 years but 7 of those were for football and now im doing it for the right reasons cuz i want to!!!

**Burner02** · 08-09-2007, 02:20 PM

nice. keep pushing!

**jokbc52** · 08-10-2007, 11:31 AM

ok day in the gym today...

bent over BB row
115x15
135x15
145x15
145x15

Lat pull downs WG
90x15
105x15
120x15

One arm db row
70x15
70x15
80x15

this might be a PR for me im not sure

vbar cable row
90x15
105x15
105x15

Incline hammer curls
25x15
25x15
25x15

seated precher curls with E-Z curl bar
65x15
65x15
65x15

standing two arm cable curls
50x15
50x15
40x15

looking forward to next week when i can squat....

**jokbc52** · 08-10-2007, 11:33 AM

Ohh i think i am going to try and get some pic posted not that i think anyone would want to see them, its just for me so i can see if i change any over the coming months.

**jokbc52** · 08-11-2007, 12:38 PM

i had to test for a police job today hence why i didnt squat this week i wanted to some what save my legs.... we had to do one rep max fro bench which is wierd normally its just 98% of your body weight but i got 295 after working out all week and i found out i saved my legs for nothing because there was no running part....

**jokbc52** · 08-13-2007, 12:23 PM

monday

BB benchpress
135x15
165x15
185x15
200x11

Incline db bench
50x15
60x15
60x13
50x15

CG bench
115x15
135x13
135x12

cable crossovers
50x15
60x15
60x15

20 mins treadmill

Db millitary press
40x15
45x15
45x15
45x15

Db front raises
Db side raises these were super set
20x15
20x15
20x15

Upright rows
95x15
95x15
95x15

single arm cable side raises
20x15
20x15
20x15

tri pull downs
120x15
120x15
120x15
tri press downs
150x15
150x15
150x15
those were super set as well

**jokbc52** · 08-14-2007, 10:03 AM

tuesday
Squats
135x15
185x15
225x15

Rack Pulls
135x15
225x15
275x15
315x15

leg extentions
40x15
40x15
40x15

hammer strenght row
two plates on each side and a 10 X15
two plates plus two tens two setsx15

Tbar rows CG
100x15
100x15
100x15
not counting bar weight

seated cable row
90x15
90x15

BB curl
65x15
65x15
65x15

Db curls
25x15
25x15
25x15

standing two arm cable curls
50x15
50x15
50x15
all of the curls only had 30-45sec rest between do to me haveing to leave early today

**DOMS** · 08-14-2007, 10:23 AM

Am I understanding this correctly: you're going cardio in the middle of your workout?!

**jokbc52** · 08-14-2007, 10:40 AM

Yes you are understanding correctly...yes i know its probably dumb but i wanted to give it a go for a few weeks just for something different rather than just doing all of my cardio at the end...i cant defend it lol

**DOMS** · 08-14-2007, 10:46 AM

Originally Posted by jokbc52

Yes you are understanding correctly...yes i know its probably dumb but i wanted to give it a go for a few weeks just for something different rather than just doing all of my cardio at the end...i cant defend it lol

I'm all for trying something new. Well, maybe not as much as M.J.H.

But there is the problem of the one hour wall. After an hour into your workout, your body start to go really catabolic. That's why most people limit themselves to an hour or so.

How long do your workouts last?

**jokbc52** · 08-14-2007, 03:36 PM

untill today they were lasting about an hour and a half sometimes almost two hours but thats with the hour of cardio today i did no cardio and it lasted just over one hour...

**jokbc52** · 08-16-2007, 11:48 AM

yesterday wednesday
light ab work out(i got bored)

today thrusday

Incline BB bench
135x15
145x13
145x15
155x13

DB bech
60x15
70x15
80x8
50x15

Push Press
95x15
105x15
115x15
125x15

Incline db fly
35x15
35x15
35x15

Tri extentions
60x15
60x15
60x15

skull crushers
85x15
85x15
85x15

Front raises
20x15
20x15
20x15

**jokbc52** · 08-20-2007, 01:58 PM

Couldn't lift on friday i had to drive to St. Paul MN 989 miles in three days sucks Plus my diet went to hell for two of those day, but im back on track now

monday
BB Bench Press
135x15
175x15
185x13
200x13

DB Incline
50x15
60x15
70x13
45x20

Clean and Press
95x15
95x15
95x15

BB Front Raises
45x15
50x15
55x15

Incline DB Flys
30x15
35x15
35x15

Tri Pull downs
120x15
120x15
120x15

Tri Press downs
160x15
160x15
160x15

**jokbc52** · 08-21-2007, 11:38 AM

Tuesday
Squats
135x15
185x15
225x15

dead lift
225x15
275x15 PR

Hammer strenght Row
2 plates and 2 tens three sets of 15

CG TBar Row
100x15
100x15
110x15
(Bar weight not included)

Chin ups
3xfailure

Standing DB Curls
30x15
30x15
30x15

Seated Precher Curls w/EZ curl bar
65x15
75x15
75x15

**jokbc52** · 08-24-2007, 05:19 PM

today was a full body day because i missed thursday
Incline3x15
Front squat 3x15
rack pulls 3x15
seated rows 3x15
leg extentions3x15
leg curls 3x15
db bench 3x15
Lat pulldowns 3x15
Tri-extentions 3x15
Standing ez-bar curls 3x15
Db curls 3x15
sorry no weights i cant remember them all so i just wont put them down....

**JerseyDevil** · 08-24-2007, 05:52 PM

Welcome to IM jokbc52.

You are strong man. Question. Why all the 13-15 rep sets? Is it part of a progressive program and you are in the high rep phase, or is that the rep range you alway use?

**jokbc52** · 08-28-2007, 08:32 PM

Progressive im down to 12's this week now

Bench
135x12
185x12
205x12
225x10

Incline DB Bench
70x12
80x12
80x12

seated db Military
50x12
60x11
50x12

db side raises
25x12
25x12

BB front raises
45x12
55x12

Upright rows
95x12
105x12
105x12

I havent been feeling very well since about noon on sunday but i am starting to feel a little better... On a side note i did get some synta-6 for meal replacements because frankly im tired of eating again...

**jokbc52** · 08-29-2007, 01:31 PM

wed
Squat
full
135x12
225x12
box
245x12
255x12

Dead lift
135x12
245x12
315x12*

this is a pr I believe, ive never puked in the gym before but this was as close as i have been that i can remember

Bent over rows RG
135x12
145x12
145x12

CG t-bar rows
115x12
115x12
115x12

Single leg stiff leg deadlift(slsld)
50x5
50x6
I just wanted a nice strech and some balance work

Incline db curls
30x12
35x12
30x12

14mins on stair master

**katt** · 08-29-2007, 02:08 PM

So what's the lowest rep range that you go to? And when you get there, do you start it all over again?

**jokbc52** · 08-29-2007, 02:42 PM

i will eventually get down to 4 or 5 reps and then start again it just keeps me from getting bored doing the same reps all of the time... plus my body seems to respond to this. This is the first time i did 3 weeks at 15 reps though normaly i would only do that for a week if i stopped going to the gym for a few weeks...

**JerseyDevil** · 08-29-2007, 07:01 PM

**jokbc52** · 09-05-2007, 12:16 PM

Sorry that i havent posted not that anyone reads this anyways, but i tore my arms up pretty good helping one of my buddies with his tree trimiing business... so this week is going to be taken off i am going to try and condition a little but i will probably just spend most of my time hunting doves and getting me and my bow ready for deer season.

**jokbc52** · 09-10-2007, 07:17 PM

monday
A bench
135x12
185x12
225x12
275x2
225x7

B1 incline db bench
60x12
60x12
60x12
B2 Db side raises
20x12
20x12
20x12

C1 DB fly
40x12
40x12
40x12

C2 DB front raise
20x12
20x12
20x12

push ups
3 sets of 20

very fast workout today only had like 25 mins so i went really fast an almost no rest...

**jokbc52** · 09-11-2007, 01:54 PM

Squats
135x12
185x12
225x12

Rack Deadlifts
135x12
225x12
315x12
365x12
Last two sets with straps and belt

C1 Hammer strenght row
2 plates each side x12
2 plates plus 25 each side x12
2 plates plus 25 each side x12

C2 Leg extentions
30x12
40x12
40x12

D1 CG T-Bar rows
2 plates plus 25 x12
2 plates plus 25 x12

D2 Leg curls
30x12
30x12

Chin ups
3x failure

DB curls
30x12
35x12
35x12

**katt** · 09-11-2007, 02:45 PM

Nice workout!

**jokbc52** · 09-11-2007, 06:29 PM

thanks i am paying for it now though, in a good way though i guess. not sore or hurting just dead tired

**katt** · 09-11-2007, 08:31 PM

Yeah, I bet.... just wait til tomorrow!

**jokbc52** · 09-12-2007, 07:14 PM

A1. forarm curls
50x12
55x12
60x12

A2. forarm reverse curls(i really dont know what these are called its not reverse grip curls though)
30x12
30x12
30x12

A3. weighted incline situps
25x12
25x12
35x12
45x12

14mins stair master
1.97miles

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