Jailhouse Journal

the other half · 03-07-2008, 10:32 AM

Quote:

Originally Posted by nadirmg

general question about bulking... if you're bulking should you stop all cardio. i mean since the plan is to put on weight, right?

no cardio at all? or just tone it down?

imo, i would just keep it really light, more of fat burning. my heart rate to burn fat is only suppose to get to 117. that is like walking on the tread mill at 3.3 mph. and an incline of 4 and i will only burn 225-250 cal in 45 minutes.
so if you are taking in 3500 cal/day. i dont think it would really kill your progress.

JailHouse · 03-08-2008, 04:34 AM

Quote:

Originally Posted by StanUk

Solid looking workouts Jailhouse, excellent Job on the 225x10 rep pr Deadlifts, that must have hurt!

Thanks bro! ya I was in pain, it was gr8.

JailHouse · 03-08-2008, 04:37 AM

Quote:

Originally Posted by the other half

oh, did i mention that we are having mexican tonight?

that wasnt very nice was it? sorry. we are having chicken and salad, just like last night, and the night before and the night before that.

just keep doing what you are doing and it will get there. just dont overdo the cardio to the point that you are burning up that hard earned muscle.

Mexican

thats my shit (literally). Ya I'm gunna calm down with the cardio a bit and I upped my cals and Ive noticed a difference quickly.

JailHouse · 03-08-2008, 04:38 AM

Quote:

Originally Posted by nadirmg

general question about bulking... if you're bulking should you stop all cardio. i mean since the plan is to put on weight, right?

no cardio at all? or just tone it down?

OH nailed that one head on.

JailHouse · 03-08-2008, 04:44 AM

BB incline bench
155x4
135x11
135x5
I over estimated my self at first. I had a guy spotting me so my RI was lower than my usual

DB ohp
55x8
50x5
50x7

flat db press
70x9
70x9
706

shoulder press machine
160x8
150x8
140x8

cg bb flat bench
135x8
135x6

bw dips
14
11

---some rotary cuff work

Today wasn't that grate. Next RR day I'm gunna lower the weight and do more reps.

Brutus_G · 03-08-2008, 10:21 AM

Quote:

Originally Posted by the other half

imo, i would just keep it really light, more of fat burning. my heart rate to burn fat is only suppose to get to 117. that is like walking on the tread mill at 3.3 mph. and an incline of 4 and i will only burn 225-250 cal in 45 minutes.
so if you are taking in 3500 cal/day. i dont think it would really kill your progress.

maybe do cardio 2-4 times a week depending on your bodytype.

nadirmg · 03-08-2008, 01:30 PM

Quote:

Originally Posted by the other half

imo, i would just keep it really light, more of fat burning. my heart rate to burn fat is only suppose to get to 117. that is like walking on the tread mill at 3.3 mph. and an incline of 4 and i will only burn 225-250 cal in 45 minutes.
so if you are taking in 3500 cal/day. i dont think it would really kill your progress.

hrmm, so then maybe my 6.5 mile at avg speed of 9.0 yesterday wasn't such a great idea for KEEPING my muscles.... gotcha. i'm all about not killing myself on cardio anyway!

nadirmg · 03-08-2008, 01:31 PM

Quote:

Originally Posted by JailHouse

cg bb flat bench
135x8
135x6

ooooo i'll bet those burned!

JailHouse · 03-08-2008, 06:07 PM

Quote:

Originally Posted by nadirmg

hrmm, so then maybe my 6.5 mile at avg speed of 9.0 yesterday wasn't such a great idea for KEEPING my muscles.... gotcha. i'm all about not killing myself on cardio anyway!

wow dude that is an insane run. You prolly burned a shit load of cals. Id keep the running to a minimum like OH and Brutus said.

Brutus_G · 03-09-2008, 09:26 AM

Quote:

Originally Posted by nadirmg

hrmm, so then maybe my 6.5 mile at avg speed of 9.0 yesterday wasn't such a great idea for KEEPING my muscles.... gotcha. i'm all about not killing myself on cardio anyway!

ON A BULK!?

nadirmg · 03-09-2008, 11:38 AM

Quote:

Originally Posted by Brutus_G

ON A BULK!?

sorry, i'll never do it again! i swear!

goob · 03-09-2008, 12:54 PM

Good work JH. If you were not too worried about keeping a lot of muscle, you could always try ultra low RI's, like a HIT workout, to help burn fat and improve conditioning. That with some running, should cut you up pretty quick.

JailHouse · 03-10-2008, 05:11 PM

Ive already lost a small amount of muscle this month. Ive been adjusting my diet around and I finally think I found what works for me. Ive just been eating extremely clean. For protein lots of canned tuna, chicken, steak, eggs. For carbs brown rice, rice cakes, and I'm limiting my bread intake to 2 pieces of wheat bread a day at max. Ive been watching my EFAs a lot more carefully also, mostly with fish oil caps, peanut butter, and my canned tuna. Also eating about a 1 pound of different types of veggies a day. No liquid cals either.

JailHouse · 03-10-2008, 05:27 PM

Super set Pull ups
Behind neck/Regular
3/5
4/4
5/4
total reps 25

Super set EZ bar curls
Reverse/Regular
30LBS/60LBS
15REP/10REP

40LBS/50LBS
10REP/6REP

Drop set Horizontal Pull Machine
100LBS/80LBS
15/12
12/10
10/10

Drop set Preacher Curl Machine
50LBS/35LBS
10/9
8/8

Super set Asst Pull Ups
Close Grip
Palms in/Palms out
10/5

Wide Grip/Hammer Grip
10/5

Cardio BB Shrugs
135x65

cycled for 10 min HIT.

Sorry if this work out is hard to understand.

JailHouse · 03-10-2008, 05:31 PM

My weight is at 169 today. I think I wanna stay around this for the summer and work on burning the fat weight and building some more muscle weight. I took some pics today I'm gunna post them after I figure out how to. I took them by my self with a crappy phone cam, so there not perfect.

the other half · 03-10-2008, 06:08 PM

well hopefully these wont be pics of your bathroom with a dirty mirror and underware on the floor.

JailHouse · 03-10-2008, 10:37 PM

Quote:

Originally Posted by the other half

well hopefully these wont be pics of your bathroom with a dirty mirror and underware on the floor.

lol unfortunately they are. I cant figure out htf to load these things.

katt · 03-11-2008, 09:17 AM

Quote:

Originally Posted by the other half

well hopefully these wont be pics of your bathroom with a dirty mirror and underware on the floor.

nadirmg · 03-11-2008, 06:06 PM

wow JH, supersetted pullups at the opening of your w/o and back for another beating with assisted s/s pullups at the end! holy shnikies!

drop setted row pulls, huh? interesting, how many of the 100lb did you do before you dropped to 80lb?

JailHouse · 03-11-2008, 06:43 PM

Quote:

Originally Posted by nadirmg

wow JH, supersetted pullups at the opening of your w/o and back for another beating with assisted s/s pullups at the end! holy shnikies!

drop setted row pulls, huh? interesting, how many of the 100lb did you do before you dropped to 80lb?

15, 12, 10. Id do 100 till failure then quickly switch to 80 with no break.

JailHouse · 03-11-2008, 09:51 PM

6min HIT cycle
3 mile jog

nadirmg · 03-12-2008, 09:33 AM

i'm interested to see how you're progressing on the cut, JH. have you taken any pictures as of late?

JailHouse · 03-12-2008, 09:53 PM

Quote:

Originally Posted by nadirmg

i'm interested to see how you're progressing on the cut, JH. have you taken any pictures as of late?

Ah, it coming along slowly. Id like to get some better pics cuz these ones sux. If some one could help me figure out how to post these pics that would be cool.

JailHouse · 03-12-2008, 10:01 PM

Hack squats / Leg press super set
weight on both machines is 180
5 / 15
5 / 15
5 / 15
intense

Crunch machine / BW Decline sit ups superset
80lbsx20 / 15
Hanging leg raise / BW Decline sit ups superset
15 / 15
Hanging leg raise / Crunch machine super set
15 / 100lbsx10
nice

Standing Alt Leg Curl Drop set
30lbsx12 R&L, 25lbsx12 R&L <----first set
35lbsx10 R&L, 30lbsx8 R&L <------second set
killer

Standing Calf raise machine Drop set
140lbsx15, 100lbsx8 <----first set
140lbsx10, 100lbsx10 <-----second set

10 min elliptical

JailHouse · 03-12-2008, 11:38 PM

relaxed chest

best attempt at taking a back pic

JailHouse · 03-12-2008, 11:39 PM

wheels

03-08-2008, 04:44 AM	#365
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	chest/shoulders/tris rr BB incline bench 155x4 135x11 135x5 I over estimated my self at first. I had a guy spotting me so my RI was lower than my usual DB ohp 55x8 50x5 50x7 flat db press 70x9 70x9 706 shoulder press machine 160x8 150x8 140x8 cg bb flat bench 135x8 135x6 bw dips 14 11 ---some rotary cuff work Today wasn't that grate. Next RR day I'm gunna lower the weight and do more reps.
	Jailhouse Journal

03-10-2008, 05:27 PM	#374
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	back/bis shock Super set Pull ups Behind neck/Regular 3/5 4/4 5/4 total reps 25 Super set EZ bar curls Reverse/Regular 30LBS/60LBS 15REP/10REP 40LBS/50LBS 10REP/6REP Drop set Horizontal Pull Machine 100LBS/80LBS 15/12 12/10 10/10 Drop set Preacher Curl Machine 50LBS/35LBS 10/9 8/8 Super set Asst Pull Ups Close Grip Palms in/Palms out 10/5 Wide Grip/Hammer Grip 10/5 Cardio BB Shrugs 135x65 cycled for 10 min HIT. Sorry if this work out is hard to understand.
	Jailhouse Journal

03-10-2008, 06:08 PM	#376
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	well hopefully these wont be pics of your bathroom with a dirty mirror and underware on the floor.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-11-2008, 06:06 PM	#379
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 883 Photos: 7	wow JH, supersetted pullups at the opening of your w/o and back for another beating with assisted s/s pullups at the end! holy shnikies! drop setted row pulls, huh? interesting, how many of the 100lb did you do before you dropped to 80lb?
	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

03-11-2008, 09:51 PM	#381
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	cardio 6min HIT cycle 3 mile jog
	Jailhouse Journal

03-09-2008, 12:54 PM	#372
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,340	Good work JH. If you were not too worried about keeping a lot of muscle, you could always try ultra low RI's, like a HIT workout, to help burn fat and improve conditioning. That with some running, should cut you up pretty quick.

03-10-2008, 05:11 PM	#373
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	Ive already lost a small amount of muscle this month. Ive been adjusting my diet around and I finally think I found what works for me. Ive just been eating extremely clean. For protein lots of canned tuna, chicken, steak, eggs. For carbs brown rice, rice cakes, and I'm limiting my bread intake to 2 pieces of wheat bread a day at max. Ive been watching my EFAs a lot more carefully also, mostly with fish oil caps, peanut butter, and my canned tuna. Also eating about a 1 pound of different types of veggies a day. No liquid cals either.
	Jailhouse Journal

03-10-2008, 05:31 PM	#375
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	My weight is at 169 today. I think I wanna stay around this for the summer and work on burning the fat weight and building some more muscle weight. I took some pics today I'm gunna post them after I figure out how to. I took them by my self with a crappy phone cam, so there not perfect.
	Jailhouse Journal

03-12-2008, 09:33 AM	#382
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 883 Photos: 7	i'm interested to see how you're progressing on the cut, JH. have you taken any pictures as of late?
	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

03-12-2008, 10:01 PM	#384
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	legs/abs shock Hack squats / Leg press super set weight on both machines is 180 5 / 15 5 / 15 5 / 15 intense Crunch machine / BW Decline sit ups superset 80lbsx20 / 15 Hanging leg raise / BW Decline sit ups superset 15 / 15 Hanging leg raise / Crunch machine super set 15 / 100lbsx10 nice Standing Alt Leg Curl Drop set 30lbsx12 R&L, 25lbsx12 R&L <----first set 35lbsx10 R&L, 30lbsx8 R&L <------second set killer Standing Calf raise machine Drop set 140lbsx15, 100lbsx8 <----first set 140lbsx10, 100lbsx10 <-----second set 10 min elliptical
	Jailhouse Journal

03-12-2008, 11:38 PM	#385
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	relaxed chest best attempt at taking a back pic
	Jailhouse Journal

03-12-2008, 11:39 PM	#386
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 788	wheels