Jailhouse Journal

goob · 02-29-2008, 12:24 PM

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.

Holding the 'job' open for you JH. There's some fast cops out there, so keep it up......and by a Magnum .45.

JailHouse · 02-29-2008, 06:45 PM

Quote:

Originally Posted by goob

Holding the 'job' open for you JH. There's some fast cops out there, so keep it up......and by a Magnum .45.

lol. There cops only patrol on foot no cruisers allowed over there.

JailHouse · 02-29-2008, 06:56 PM

DB Bench flat
70sX5
90sX4
90sX4
90sX3

DB OH Press
60sX7
65sX5 wieght pr
65sX4

DB OH Tri EX
65sX4 weight pr
60sX4
55sX4

Push up Machine
210x4 weight pr
210x3
200x5 rep pr

Shoulder press machine
190x6 weight pr
200x5 weight pr
200x3

seated DB static holds
100sX19 sec
100sX15 sec

1 mile on elliptical using HIIT

I dont understand how I can get stronger on all my lifts every day except my bench press.
Tomorrow is reefed day for me. Ive been strict all week with the diet. Is it OK to go way over board for reefed I.E. chipotle for every meal all day and lots of beer?

goob · 03-01-2008, 06:41 AM

Quote:

Originally Posted by JailHouse

DB Bench flat
70sX5
90sX4
90sX4
90sX3

DB OH Press
60sX7
65sX5 wieght pr
65sX4

DB OH Tri EX
65sX4 weight pr
60sX4
55sX4

Push up Machine
210x4 weight pr
210x3
200x5 rep pr

Shoulder press machine
190x6 weight pr
200x5 weight pr
200x3

seated DB static holds
100sX19 sec
100sX15 sec

1 mile on elliptical using HIIT

I dont understand how I can get stronger on all my lifts every day except my bench press.
Tomorrow is reefed day for me. Ive been strict all week with the diet. Is it OK to go way over board for reefed I.E. chipotle for every meal all day and lots of beer?

Great work JH. "Refeed" day" - is that sitting back and smoking blunts all day?

Don't sweat the bench, 90 lb's is more than I can do, so excellent work. Maybe concentrate on some weighted dips and heavy DB pullovers to help get it up.

Brutus_G · 03-01-2008, 01:40 PM

I wouldnt binge refeed unless youve been low carbing it for like 5-6 days.

nadirmg · 03-02-2008, 04:43 PM

nice weight prs on the shoulder press, dude

JailHouse · 03-02-2008, 04:49 PM

Quote:

Originally Posted by goob

Great work JH. "Refeed" day" - is that sitting back and smoking blunts all day?

Don't sweat the bench, 90 lb's is more than I can do, so excellent work. Maybe concentrate on some weighted dips and heavy DB pullovers to help get it up.

Refeed is when you've been dieting hard core. Its used as a cheat day mostly and it refills some levels in your body I forget. But yes you pretty much nailed it.
Ya I need to start doing some of those exercises. Especially the weighted dips, I used to do them all the time. I stopped doing them when a chain I was using snapped and thru the 45lb plate to the ground, it was loud and embarrassing.

JailHouse · 03-02-2008, 04:52 PM

Quote:

Originally Posted by Brutus_G

I wouldnt binge refeed unless youve been low carbing it for like 5-6 days.

What would you consider low cabbing? By my standers id say Ive been defiantly low carbing. In some the Diet/Nutrition stickys it said to refeed about every 3-4 days. What do you think of that B?

JailHouse · 03-02-2008, 04:53 PM

Quote:

Originally Posted by nadirmg

nice weight prs on the shoulder press, dude

Thanks man. I was extremely pleased with that.

the other half · 03-03-2008, 05:53 PM

chest gains come very slow for me also. dont worry, its all in time.

JailHouse · 03-03-2008, 09:03 PM

Quote:

Originally Posted by the other half

chest gains come very slow for me also. dont worry, its all in time.

ya it sux

JailHouse · 03-03-2008, 09:08 PM

dead lift
135x10
225x10 rep pr
185x4
I was dead after the 225 reps

Seated Cable Rows
170x12 rep pr
170x12
160x10

asst pull ups
total reps 22
I kinda did these like drop sets till fail

Alt db Curls
25sX10
20sX10

Shrugs on Dlift machine
180x15
180x11

1 mile on elliptical w/ HIT 30 sec slow 1min fast

This was intense. RR is starting to be my favorite week.

**DOMS** · 03-03-2008, 09:13 PM

A PR at 10 reps? You're nuts! Did you throw-up?

Nice job!

JailHouse · 03-03-2008, 09:19 PM

Quote:

Originally Posted by DOMS

A PR at 10 reps? You're nuts! Did you throw-up?

Nice job!

Thanks D. I was covered in sweat after those, I couldn't hardly lift the 185 afterwords. My grip was getting slippery after 8, I used the grip with both palms facing me. It was fun.

Rubes · 03-03-2008, 10:34 PM

that looks like one hell of a work out good job

nadirmg · 03-04-2008, 03:30 AM

Quote:

Originally Posted by JailHouse

dead lift
135x10
225x10 rep pr
185x4
I was dead after the 225 reps

very punny, jh. lol
way to go! geez that's a ton of reps for 225

JailHouse · 03-04-2008, 06:39 PM

Thanks nadirmg and Rubes.

Today I ran 3 Mile in 29 min flat.
I know Ive lost some weight already, but when I look at my self in the mirror I can clearly see Ive lost muscle and a lot of it. Should I put more cals back in my diet? I know I'm starving my self compared to when I was just bulking, especially the carbs.

the other half · 03-05-2008, 12:12 PM

Quote:

Originally Posted by JailHouse

Thanks D. I was covered in sweat after those, I couldn't hardly lift the 185 afterwords. My grip was getting slippery after 8, I used the grip with both palms facing me. It was fun.

have you tried straps or changing your grip to one facing u and one underhand?

we use straps on every back day and shrugs on shoulder day, but we get as many as we can before we go to them most of the times.

we are going to start doing some outdoor cardio also, i think we are going to do a 7.5 mile run in may. its fun until the last 2 miles, then you have to go up what is called doomsday hill, its about a half mile long and about a 4% grade.
alot of walking on that strecht.

JailHouse · 03-05-2008, 12:50 PM

Quote:

Originally Posted by the other half

have you tried straps or changing your grip to one facing u and one underhand?

we use straps on every back day and shrugs on shoulder day, but we get as many as we can before we go to them most of the times.

we are going to start doing some outdoor cardio also, i think we are going to do a 7.5 mile run in may. its fun until the last 2 miles, then you have to go up what is called doomsday hill, its about a half mile long and about a 4% grade.
alot of walking on that strecht.

I haven't tried straps yet. I use the one palm in one out grip when going heavy.
Once the weather gets better over here ill be doing out side cardio to. It should be nice to run in the extreme heat, cant wait.

JailHouse · 03-05-2008, 12:55 PM

ATG squats wide stance
45x10
135x10
205x9 rep pr
165x7
repping 205 killed, I was hoping for 10

Decline sit ups/BW+25
15
15
15

Seated Ham Curls
150x12 rep pr
130x14
130x14

Seated Calf Raise
135x15 rep pr
135x15
135x15

20 min on elliptical HIT 1 min slow 2 min fast

goob · 03-05-2008, 02:40 PM

Quote:

Originally Posted by JailHouse

Thanks nadirmg and Rubes.

Today I ran 3 Mile in 29 min flat.
I know Ive lost some weight already, but when I look at my self in the mirror I can clearly see Ive lost muscle and a lot of it. Should I put more cals back in my diet? I know I'm starving my self compared to when I was just bulking, especially the carbs.

That's pretty good for someone who has just started running. Just over 9 minute miles, definately up from before great work.

I guess you've got to weight up muscle vs. looking trim. Keep the protien up to stop the loss so much.

nadirmg · 03-05-2008, 04:23 PM

Quote:

Originally Posted by JailHouse

ATG squats wide stance
45x10
135x10
205x9 rep pr
165x7
repping 205 killed, I was hoping for 10

Decline sit ups/BW+25
15
15
15

Seated Ham Curls
150x12 rep pr
130x14
130x14

Seated Calf Raise
135x15 rep pr
135x15
135x15

20 min on elliptical HIT 1 min slow 2 min fast

dude! so close on the 205x10! get it next time fo sho!

Brutus_G · 03-06-2008, 09:20 AM

Quote:

Originally Posted by JailHouse

What would you consider low cabbing? By my standers id say Ive been defiantly low carbing. In some the Diet/Nutrition stickys it said to refeed about every 3-4 days. What do you think of that B?

Like 50g of carbs or less. There is a difference between a binge and a refeed. A binge is you live at pizza hut and drink beer for a day and refeed is like you bump your carbs up a 100g to 200g or so depending on weight and bodytype.

You could binge if you want just keep it to one day and 4 meals make sure you've low carbed it like 50g or lower for 5-6 days. Only eat till your full no more. Protein at each meal.
OR
Body building style have a low carb day 100-50g then a medium day 150-250g and a high carb day like 250-400g then repeat. Obviously these carbs number aren't perfect only you know what will make you fat.

JailHouse · 03-06-2008, 09:58 AM

Quote:

Originally Posted by goob

That's pretty good for someone who has just started running. Just over 9 minute miles, definately up from before great work.

I guess you've got to weight up muscle vs. looking trim. Keep the protien up to stop the loss so much.

Thanks goob. I think I over analyze my self some times. I'm just frustrated because I dont think Ive made much progress in muscle for the past few months.

JailHouse · 03-06-2008, 09:59 AM

Quote:

Originally Posted by nadirmg

dude! so close on the 205x10! get it next time fo sho!

I better!

02-29-2008, 06:56 PM	#333
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	chest/shoulders/tris power DB Bench flat 70sX5 90sX4 90sX4 90sX3 DB OH Press 60sX7 65sX5 wieght pr 65sX4 DB OH Tri EX 65sX4 weight pr 60sX4 55sX4 Push up Machine 210x4 weight pr 210x3 200x5 rep pr Shoulder press machine 190x6 weight pr 200x5 weight pr 200x3 seated DB static holds 100sX19 sec 100sX15 sec 1 mile on elliptical using HIIT I dont understand how I can get stronger on all my lifts every day except my bench press. Tomorrow is reefed day for me. Ive been strict all week with the diet. Is it OK to go way over board for reefed I.E. chipotle for every meal all day and lots of beer?
	Jailhouse Journal

03-01-2008, 01:40 PM	#335
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	I wouldnt binge refeed unless youve been low carbing it for like 5-6 days.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

03-02-2008, 04:43 PM	#336
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 883 Photos: 7	nice weight prs on the shoulder press, dude
	w/o log 5'5" - currently bulking - 143lb on 5/02 weight goal I: 150 :: flat bench goal II:170 :: squat goal I: 235 :: weighted chin goal II: +20 x 5 x 5

03-03-2008, 05:53 PM	#340
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	chest gains come very slow for me also. dont worry, its all in time.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-03-2008, 09:08 PM	#342
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	back/bis rr dead lift 135x10 225x10 rep pr 185x4 I was dead after the 225 reps Seated Cable Rows 170x12 rep pr 170x12 160x10 asst pull ups total reps 22 I kinda did these like drop sets till fail Alt db Curls 25sX10 20sX10 Shrugs on Dlift machine 180x15 180x11 1 mile on elliptical w/ HIT 30 sec slow 1min fast This was intense. RR is starting to be my favorite week.
	Jailhouse Journal

03-03-2008, 10:34 PM	#345
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	that looks like one hell of a work out good job
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 33" vertical

03-04-2008, 06:39 PM	#347
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	Thanks nadirmg and Rubes. Today I ran 3 Mile in 29 min flat. I know Ive lost some weight already, but when I look at my self in the mirror I can clearly see Ive lost muscle and a lot of it. Should I put more cals back in my diet? I know I'm starving my self compared to when I was just bulking, especially the carbs.
	Jailhouse Journal

03-05-2008, 12:55 PM	#350
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	legs/abs RR ATG squats wide stance 45x10 135x10 205x9 rep pr 165x7 repping 205 killed, I was hoping for 10 Decline sit ups/BW+25 15 15 15 Seated Ham Curls 150x12 rep pr 130x14 130x14 Seated Calf Raise 135x15 rep pr 135x15 135x15 20 min on elliptical HIT 1 min slow 2 min fast
	Jailhouse Journal