Jailhouse Journal

Brutus_G · 02-21-2008, 02:49 PM

Quote:

Originally Posted by JailHouse

i weighed in at 178 today, fuk ya!!!!!!! ima fat ass!!!

Man i feel fat at 186!

JailHouse · 02-21-2008, 11:06 PM

Damn I'm so used to eating every thing in sight. I scared to cut cuz I KNOW ill alway be hungry. My eating habits are INSANE.

JailHouse · 02-24-2008, 12:40 PM

SUPERSETS

DB ARNOLDS/OH PRESS
50sX 5/5
50sX 5/5
50sX 5/5

DB FLAT FLYS/BENCH
50sX 8/8
50sX 7/5
50sX 5/4
these were hard

EZ BAR SKULL CRUSHERS/CG BENCH
80X 5/15
80X 5/12
------------------------------------
DROPSETS

SHOULDER PRESS MACHINE
160X7,130X7
150X6,120X5
140X6,110X6

INCLINE BENCH MACHINE
170X6,150X3
150X7,130X4

DIP MACHINE
15/15 LIGHT
6/5 HEAVY
couldn't tell the weight cuz the machine is so old

This was my prolly one of my best ever.

soxmuscle · 02-24-2008, 12:41 PM

P/RR/S? How are you liking it?

JailHouse · 02-24-2008, 12:52 PM

I'm liking it a lot. Ive done it before and got a lot stronger from it, so I'm hoping for good results.

soxmuscle · 02-24-2008, 12:56 PM

From what I've seen around here on IM, it's a solid program.

Solid numbers, btw. The supersets of skulls and then turning it into a light CG bench press are one of my fave things to superset.

JailHouse · 02-24-2008, 01:00 PM

Thanks man! Ya I just thought about doing them right when I got to the gym. They felt vary effective.

JailHouse · 02-24-2008, 01:02 PM

I see your doing west side. It seems like all the strong guys on here are doing that program. I'm reading all the journals trying to understand it better. Ill prolly switch to that once I get to were I want to be now and understand it more.

Brutus_G · 02-25-2008, 10:39 AM

Quote:

Originally Posted by JailHouse

I see your doing west side. It seems like all the strong guys on here are doing that program. I'm reading all the journals trying to understand it better. Ill prolly switch to that once I get to were I want to be now and understand it more.

Westside is definitely the best program Ive used for getting strong.

JailHouse · 02-25-2008, 09:55 PM

Quote:

Originally Posted by Brutus_G

Westside is definitely the best program Ive used for getting strong.

what program are you using now?

JailHouse · 02-25-2008, 10:01 PM

Deadlift
185x2
185x3
225x3
275x1
275x2 PR (long pause between reps)
225x5

Seated cable rows
190x6 PR
190x6
190x6

Behind neck wide grip pullups (2 sec hang at bottom)
5
4
3

Curls w/ ez bar
90x4 PR
90x3
90x2

Smith machine shrug
315x3
315x3

Ive found that my best way to dead lift is SLIGHTLY bend knees and concentrate on keeping abs tense, this work well for me. Pull ups were tuff.

Brutus_G · 02-26-2008, 06:07 PM

Quote:

Originally Posted by JailHouse

what program are you using now?

My own make based off a typical bodybuilder split with emphasis on failure and low volume.

the other half · 02-26-2008, 06:31 PM

killer workout.
behind the head pullups. i would hit my head if i tried those

JailHouse · 02-26-2008, 10:00 PM

Quote:

Originally Posted by Brutus_G

My own make based off a typical bodybuilder split with emphasis on failure and low volume.

It seems to be working nicely for you.

JailHouse · 02-26-2008, 10:01 PM

Quote:

Originally Posted by the other half

killer workout.
behind the head pullups. i would hit my head if i tried those

Thats funny cuz on the last set I did hit my head the first one goin up lol.

JailHouse · 02-26-2008, 10:02 PM

Ran-4 miles
Time-45:40
average speed-5.3 mph

my goal here was to just run for 45 min str8.

goob · 02-27-2008, 03:52 AM

Quote:

Originally Posted by JailHouse

Ran-4 miles
Time-45:40
average speed-5.3 mph

my goal here was to just run for 45 min str8.

Good job. A bit of sprint training intervals + 2 mile fast runs will get your conditoining up to the level needed for a 45 minute straight run.

I started doing a 3 mile straight at a low pace and built up, you need to do it 2-3 times a week to improve steadily. Good work Mr House.

JailHouse · 02-27-2008, 07:25 AM

Quote:

Good job. A bit of sprint training intervals + 2 mile fast runs will get your conditoining up to the level needed for a 45 minute straight run.

I started doing a 3 mile straight at a low pace and built up, you need to do it 2-3 times a week to improve steadily. Good work Mr House.

I planed on doing 3-4 mile runs on Tue and Thur. Do you think I should do medium intensity 1 mile runs one my lift days(Mon, wed, Fri). I'm trying to get endurance up, get faster, and loose some fat. Ive also really cleaned my diet compared to what I was doing.

Brutus_G · 02-27-2008, 11:17 AM

Quote:

Originally Posted by JailHouse

I planed on doing 3-4 mile runs on Tue and Thur. Do you think I should do medium intensity 1 mile runs one my lift days(Mon, wed, Fri). I'm trying to get endurance up, get faster, and loose some fat. Ive also really cleaned my diet compared to what I was doing.

Wow every body is jumping on the six pack cut it seems lol. I cant wait to join you.

JailHouse · 02-27-2008, 02:03 PM

lmao. I went to far this winter, I've got a gut goin on. summer time is almost here I'm tryin to be nice for it.

goob · 02-27-2008, 03:32 PM

Quote:

Originally Posted by JailHouse

I planed on doing 3-4 mile runs on Tue and Thur. Do you think I should do medium intensity 1 mile runs one my lift days(Mon, wed, Fri). I'm trying to get endurance up, get faster, and loose some fat. Ive also really cleaned my diet compared to what I was doing.

Swap fast 1 mile runs for full out sprints, i.e 20 seconds, rest for 40-60 secs. Repeat this 8 times. This will get your Vo2 levels up, able you take take more oxygen in and therefore run more efficiently for longer - believe me, it makes a lot of difference.

I would do something like this:
Day:
1) Lift
2) Sprints
3) Lift
4) 3 mile run
5) lift
6) Sprint or 3 mile run (swap each week)
7) Off - Eat your ass off.

This should help you out. Doing the running on non-workout days, means your not fatigued after the workout, and can devote all energy to it.

the other half · 02-27-2008, 04:32 PM

thats my problem, it takes me a mile of running to work up a sprint. i not real fast, believe that.

JailHouse · 02-27-2008, 07:54 PM

Quote:

Originally Posted by goob

Swap fast 1 mile runs for full out sprints, i.e 20 seconds, rest for 40-60 secs. Repeat this 8 times. This will get your Vo2 levels up, able you take take more oxygen in and therefore run more efficiently for longer - believe me, it makes a lot of difference.

I would do something like this:
Day:
1) Lift
2) Sprints
3) Lift
4) 3 mile run
5) lift
6) Sprint or 3 mile run (swap each week)
7) Off - Eat your ass off.

This should help you out. Doing the running on non-workout days, means your not fatigued after the workout, and can devote all energy to it.

This looks good to me. so for sprint day is this like a hiit thing? Ive tried that I hated adjusting the speed on the treadmill ever 30 sec. I'm gunna try this.

JailHouse · 02-27-2008, 07:56 PM

Quote:

Originally Posted by the other half

thats my problem, it takes me a mile of running to work up a sprint. i not real fast, believe that.

ya I'm the same way, I'm workin on it. I'm kinda liking cardio, but a different way than lifting. Its like you wanna stop so bad but when you keep goin and finish what you started its awesome.

JailHouse · 02-28-2008, 09:40 AM

BB Back Squats
135x6
225x3
245x3
245x1 <--I went for a second rep and went to low so I had to ditch it

Decline sit ups
BW+35x10,10,10

Lying Ham Curls
180x3 Weight PR
170x4
1704

Seated Calf Raise
135x8 Weight PR
135x10 Rep PR
135x10

blah xxxx

Brutus_G · 02-28-2008, 03:48 PM

Quote:

Originally Posted by JailHouse

lmao. I went to far this winter, I've got a gut goin on. summer time is almost here I'm tryin to be nice for it.

I know man i know. I'm feeling fat to weighing in at 184 right now.

JailHouse · 02-28-2008, 10:01 PM

Quote:

Originally Posted by Brutus_G

I know man i know. I'm feeling fat to weighing in at 184 right now.

You look pretty lean to me in those pics.

JailHouse · 02-28-2008, 10:03 PM

Distance-4 miles
Time-41.28 min
Ave Speed-5.8
Cals Burned-464

smashed old time. Maybe this summer I can join goob on crack runs to Mexico.

Brutus_G · 02-29-2008, 10:01 AM

Quote:

Originally Posted by JailHouse

You look pretty lean to me in those pics.

Im not imo. Ill post some new pics up in about 10 days. Cant wait to cut up.

nadirmg · 02-29-2008, 11:23 AM

Quote:

Originally Posted by JailHouse

Distance-4 miles
Time-41.28 min
Ave Speed-5.8
Cals Burned-464

smashed old time. Maybe this summer I can join goob on crack runs to Mexico.

awesome!

464 calories!

02-21-2008, 11:06 PM	#302
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Damn I'm so used to eating every thing in sight. I scared to cut cuz I KNOW ill alway be hungry. My eating habits are INSANE. Jailhouse Journal

02-24-2008, 12:40 PM	#303
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	chest/shoulders/tris shock SUPERSETS DB ARNOLDS/OH PRESS 50sX 5/5 50sX 5/5 50sX 5/5 DB FLAT FLYS/BENCH 50sX 8/8 50sX 7/5 50sX 5/4 these were hard EZ BAR SKULL CRUSHERS/CG BENCH 80X 5/15 80X 5/12 ------------------------------------ DROPSETS SHOULDER PRESS MACHINE 160X7,130X7 150X6,120X5 140X6,110X6 INCLINE BENCH MACHINE 170X6,150X3 150X7,130X4 DIP MACHINE 15/15 LIGHT 6/5 HEAVY couldn't tell the weight cuz the machine is so old This was my prolly one of my best ever. Jailhouse Journal

02-24-2008, 12:41 PM	#304
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	P/RR/S? How are you liking it? Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-24-2008, 12:52 PM	#305
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	I'm liking it a lot. Ive done it before and got a lot stronger from it, so I'm hoping for good results. Jailhouse Journal

02-24-2008, 12:56 PM	#306
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 10,045 Photos: 10	From what I've seen around here on IM, it's a solid program. Solid numbers, btw. The supersets of skulls and then turning it into a light CG bench press are one of my fave things to superset. Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

02-24-2008, 01:00 PM	#307
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Thanks man! Ya I just thought about doing them right when I got to the gym. They felt vary effective. Jailhouse Journal

02-24-2008, 01:02 PM	#308
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	I see your doing west side. It seems like all the strong guys on here are doing that program. I'm reading all the journals trying to understand it better. Ill prolly switch to that once I get to were I want to be now and understand it more. Jailhouse Journal

02-25-2008, 10:01 PM	#311
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Back (power) Deadlift 185x2 185x3 225x3 275x1 275x2 PR (long pause between reps) 225x5 Seated cable rows 190x6 PR 190x6 190x6 Behind neck wide grip pullups (2 sec hang at bottom) 5 4 3 Curls w/ ez bar 90x4 PR 90x3 90x2 Smith machine shrug 315x3 315x3 Ive found that my best way to dead lift is SLIGHTLY bend knees and concentrate on keeping abs tense, this work well for me. Pull ups were tuff. Jailhouse Journal

02-26-2008, 06:31 PM	#313
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	killer workout. behind the head pullups. i would hit my head if i tried those "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

02-26-2008, 10:02 PM	#316
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Ran-4 miles Time-45:40 average speed-5.3 mph my goal here was to just run for 45 min str8. Jailhouse Journal

02-27-2008, 02:03 PM	#320
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	lmao. I went to far this winter, I've got a gut goin on. summer time is almost here I'm tryin to be nice for it. Jailhouse Journal

02-27-2008, 04:32 PM	#322
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,511 Photos: 6	thats my problem, it takes me a mile of running to work up a sprint. i not real fast, believe that. "katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

02-28-2008, 09:40 AM	#325
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	legs/abs BB Back Squats 135x6 225x3 245x3 245x1 <--I went for a second rep and went to low so I had to ditch it Decline sit ups BW+35x10,10,10 Lying Ham Curls 180x3 Weight PR 170x4 1704 Seated Calf Raise 135x8 Weight PR 135x10 Rep PR 135x10 blah xxxx Jailhouse Journal

02-28-2008, 10:03 PM	#328
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	running Distance-4 miles Time-41.28 min Ave Speed-5.8 Cals Burned-464 smashed old time. Maybe this summer I can join goob on crack runs to Mexico. Jailhouse Journal

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