Jailhouse Journal

JailHouse · 05-06-2008, 06:28 PM

Quote:

Originally Posted by the other half

good looking workout, but man is your ass going to hurt. i hope you have a rope hanging from the ceiling in the bathroom so that you can get yourself up and down off the shitter.

My ass has been sore all day (no homo)

JailHouse · 05-06-2008, 06:30 PM

Quote:

Originally Posted by Brutus_G

Good work JH! Im on the get ripped and strong wagon right now cant wait till i can get big again.

You should be good to go with with the heavy objects your lifting. I'm still behind, ill be there soon (maybe).

JailHouse · 05-06-2008, 06:32 PM

Quote:

Originally Posted by StanUk

Jailhouse, hows it goin man? Your numbers are looking good pal, nice work on the deads.

After taking some time off the deads feel better. This should be a good summer for getting stronger.

JailHouse · 05-06-2008, 06:33 PM

Quote:

Originally Posted by countryboy

Nice workout!

I should try those walking lunges some day... some day..

They are intense. I'm gunna put them in my quad w/o for a few weeks.

JailHouse · 05-06-2008, 06:35 PM

Quote:

Originally Posted by goob

Your still a strong mofo Jailhose.

Thanks goob! I haven't partyed at all since moving back home. I have nothing to do but go to the gym.

JailHouse · 05-06-2008, 06:42 PM

seated BB OHP
135x5
135x3
120x5
115x5
115x5

hanging leg raise
8, 8, 8

chin ups
bw+25x5
bw+25x5
bw+15x5
bw+15x4
bw+10x5

Smith machine shrugs
225x5
275x5
275x5
245x5
245x5

Arnold press db
40sX8,8,7

Behind head lat pull down
120x8
100x8
100x8

DB shrugs
70Sx8
75Sx8
80Sx8

Calf stand machine W/negs 10 sec holds at top and bottom
90x8
90x8
90x8

Gr8 w/o. I couldn't move my arms at the end. weight is 173pds.

nadirmg · 05-06-2008, 06:51 PM

j-ho. sweet w/o, bro! how'd you like those weighted chins?

and you're right. the workouts are scary.

JailHouse · 05-06-2008, 07:00 PM

Quote:

Originally Posted by nadirmg

j-ho. sweet w/o, bro! how'd you like those weighted chins?

and you're right. the workouts are scary.

5x5 weighted chins are suicide, I enjoyed them.

nadirmg · 05-06-2008, 07:07 PM

when i do mine i'm like:

"nnnnoooooONE*gasp*c'monbitTWO*puff*sssshiiiTHREE* wheeze*mmmmotherFOUR*gasp*oouoaaauooFIVE"

it's kinda of love-hate thing.

**Built** · 05-06-2008, 07:10 PM

Weighted chins are the SHIT! Nice work on getting through them!

I will urge you to avoid behind the neck pulldowns though. Have you tried one-arm lat pulldowns? If not, please do. You will find you will get all the benefit you think you're supposed to have with wide grip/behind the neck pulls, except that 1. These actually DELIVER and 2. they won't trash your rotator cuff. Trust me when I tell you how much you'll miss your rotator cuffs when they're gone.

See, the problem with wider-than-shoulder grip and or behind-the-neck lat pulldowns is that although it APPEARS to pull you OUT, it only does this part at the rotator cuff. As you pull down, you really can't get much ROM at the bottom - so your RC takes the strain and, sadly, actually protects the lat from having to do much work, since the direction of the pull is now partially horizontal instead of vertical.

Now do this same movement with one arm. Notice how you can crunch the elbow fully into your side as you complete the pull. Felt my first lat pumps doing those. Try 'em! I use the "stirrup" attachment.

You ever do power cleans?

JailHouse · 05-06-2008, 08:50 PM

Quote:

Originally Posted by Built

Weighted chins are the SHIT! Nice work on getting through them!

I will urge you to avoid behind the neck pulldowns though. Have you tried one-arm lat pulldowns? If not, please do. You will find you will get all the benefit you think you're supposed to have with wide grip/behind the neck pulls, except that 1. These actually DELIVER and 2. they won't trash your rotator cuff. Trust me when I tell you how much you'll miss your rotator cuffs when they're gone.

See, the problem with wider-than-shoulder grip and or behind-the-neck lat pulldowns is that although it APPEARS to pull you OUT, it only does this part at the rotator cuff. As you pull down, you really can't get much ROM at the bottom - so your RC takes the strain and, sadly, actually protects the lat from having to do much work, since the direction of the pull is now partially horizontal instead of vertical.

Now do this same movement with one arm. Notice how you can crunch the elbow fully into your side as you complete the pull. Felt my first lat pumps doing those. Try 'em! I use the "stirrup" attachment.

You ever do power cleans?

You've got me interested in the one arm pull downs. Ive never tried them, I'm trying to find a video to see how the form is.

Ive always wanted to get serious about O lifts but I'm worried about form. I might get a personal trainer for a week or 2 to help me out in learning them.

JailHouse · 05-06-2008, 08:55 PM

WORKOUTZ.COM - Back Exercises - Lat Pulldowns (One Arm)

are these what your talking about? Could I do reverse grip?

JailHouse · 05-06-2008, 09:20 PM

Ham day

1st
Good mornings
5x5

2nd
deads
3x8

3rd
Alt DB preacher curls
5x5

4th
front squats Olympic style
3x8

5th
concentration curls
3x8

bUi1T?!?!?!?!?!?!

**Built** · 05-06-2008, 09:39 PM

Tomorrow -

RDLs 5x5
GMs 3x8

Oly fronts 3x8

Standing bicep curls 5x5
Dumbbell preachers 3x8 one arm at a time.

That vid, that's the ones. I go a lot heavier than he does though.

JailHouse · 05-06-2008, 09:46 PM

Quote:

Originally Posted by Built

Tomorrow -

RDLs 5x5
GMs 3x8

Oly fronts 3x8

Standing bicep curls 5x5
Dumbbell preachers 3x8 one arm at a time.

That vid, that's the ones. I go a lot heavier than he does though.

**Built** · 05-06-2008, 09:49 PM

JailHouse · 05-06-2008, 09:52 PM

the other half · 05-07-2008, 10:19 AM

hey none of that stuff in here, this is about the iron, not the women!!!!!!!

tough lookin workouts, if you guys start making to much progress, she is gonna start charging you a trainers fee.

its good to have that knowledge and experience at your fingertips.

goob · 05-07-2008, 02:28 PM

Quote:

Originally Posted by Built

That's plural.

**Goob navigates his position so that the kisses head.....er .....southwards......***

**Built** · 05-07-2008, 04:19 PM

So goob, you live in Australia?

goob · 05-07-2008, 04:35 PM

Quote:

Originally Posted by Built

So goob, you live in Australia?

Why do you ask?

Must be the exemplirary usage of the English language and impecable manners?

Brutus_G · 05-07-2008, 04:45 PM

Good shoulder work and chins JH! We'll be the same weight in like 2 weeks.

JailHouse · 05-07-2008, 05:28 PM

Quote:

Originally Posted by Built

So goob, you live in Australia?

A lot of IMers wounder this. We may never know.

JailHouse · 05-07-2008, 05:30 PM

Quote:

Originally Posted by Brutus_G

Good shoulder work and chins JH! We'll be the same weight in like 2 weeks.

Thanks BG. I'm hoping to get alot stronger this summer man. You'll look way leaner than me at 170-175, good luck on that.

JailHouse · 05-07-2008, 05:36 PM

RDl
135xwu
245x5
255x5
245x5
235x5
225x5
Good Mornings
135x8
135x8
135x8
O style front squats
185x Fail
135x8
115x8
95x8
bb curls
70x5
70x5
80x5
70x5
70x5
single arm db preachers
15x8 left, right
20x8 left, right
20x8 left, right

I dunno if I should love you or hate you Built!

I used to be able to front squat 185 for reps. Extremely exhausting volume here. This makes me think my w/os before were complete shit.

nadirmg · 05-07-2008, 07:39 PM

Quote:

Originally Posted by JailHouse

Extremely exhausting volume here. This makes me think my w/os before were complete shit.

i know mine were shit.

great, w/o! we're gonna be in pain tomorrow - thank goodness tomorrow's a day off from the gym for me

countryboy · 05-08-2008, 10:00 AM

Great workouts...

'nother one "Built by Built"

Should get t-shirts made up..

05-06-2008, 06:42 PM	#516
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	vert seated BB OHP 135x5 135x3 120x5 115x5 115x5 hanging leg raise 8, 8, 8 chin ups bw+25x5 bw+25x5 bw+15x5 bw+15x4 bw+10x5 Smith machine shrugs 225x5 275x5 275x5 245x5 245x5 Arnold press db 40sX8,8,7 Behind head lat pull down 120x8 100x8 100x8 DB shrugs 70Sx8 75Sx8 80Sx8 Calf stand machine W/negs 10 sec holds at top and bottom 90x8 90x8 90x8 Gr8 w/o. I couldn't move my arms at the end. weight is 173pds.
	Jailhouse Journal

05-06-2008, 06:51 PM	#517
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 884 Photos: 7	j-ho. sweet w/o, bro! how'd you like those weighted chins? and you're right. the workouts are scary.
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

05-06-2008, 07:07 PM	#519
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 884 Photos: 7	when i do mine i'm like: "nnnnoooooONEgaspc'monbitTWOpuffsssshiiiTHREE* wheezemmmmotherFOURgasp*oouoaaauooFIVE" it's kinda of love-hate thing.
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal I: 235 :: weighted chin goal III: +25 x 5 x 5

05-06-2008, 09:20 PM	#523
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	2morrow Ham day 1st Good mornings 5x5 2nd deads 3x8 3rd Alt DB preacher curls 5x5 4th front squats Olympic style 3x8 5th concentration curls 3x8 bUi1T?!?!?!?!?!?!
	Jailhouse Journal

05-07-2008, 10:19 AM	#528
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	hey none of that stuff in here, this is about the iron, not the women!!!!!!! tough lookin workouts, if you guys start making to much progress, she is gonna start charging you a trainers fee. its good to have that knowledge and experience at your fingertips.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-06-2008, 07:10 PM	#520
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	Weighted chins are the SHIT! Nice work on getting through them! I will urge you to avoid behind the neck pulldowns though. Have you tried one-arm lat pulldowns? If not, please do. You will find you will get all the benefit you think you're supposed to have with wide grip/behind the neck pulls, except that 1. These actually DELIVER and 2. they won't trash your rotator cuff. Trust me when I tell you how much you'll miss your rotator cuffs when they're gone. See, the problem with wider-than-shoulder grip and or behind-the-neck lat pulldowns is that although it APPEARS to pull you OUT, it only does this part at the rotator cuff. As you pull down, you really can't get much ROM at the bottom - so your RC takes the strain and, sadly, actually protects the lat from having to do much work, since the direction of the pull is now partially horizontal instead of vertical. Now do this same movement with one arm. Notice how you can crunch the elbow fully into your side as you complete the pull. Felt my first lat pumps doing those. Try 'em! I use the "stirrup" attachment. You ever do power cleans?

05-06-2008, 08:55 PM	#522
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	WORKOUTZ.COM - Back Exercises - Lat Pulldowns (One Arm) are these what your talking about? Could I do reverse grip?
	Jailhouse Journal

05-06-2008, 09:39 PM	#524
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	Tomorrow - RDLs 5x5 GMs 3x8 Oly fronts 3x8 Standing bicep curls 5x5 Dumbbell preachers 3x8 one arm at a time. That vid, that's the ones. I go a lot heavier than he does though.

05-06-2008, 09:49 PM	#526
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	<blows kisses>

05-06-2008, 09:52 PM	#527
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	<accepts kiss gratefully>
	Jailhouse Journal

05-07-2008, 04:19 PM	#530
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 716	So goob, you live in Australia?

05-07-2008, 04:45 PM	#532
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Good shoulder work and chins JH! We'll be the same weight in like 2 weeks.
	"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

05-07-2008, 05:36 PM	#535
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	hams RDl 135xwu 245x5 255x5 245x5 235x5 225x5 Good Mornings 135x8 135x8 135x8 O style front squats 185x Fail 135x8 115x8 95x8 bb curls 70x5 70x5 80x5 70x5 70x5 single arm db preachers 15x8 left, right 20x8 left, right 20x8 left, right I dunno if I should love you or hate you Built! I used to be able to front squat 185 for reps. Extremely exhausting volume here. This makes me think my w/os before were complete shit.
	Jailhouse Journal

05-08-2008, 10:00 AM	#537
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 281	Great workouts... 'nother one "Built by Built" Should get t-shirts made up..
	-Dennis