JailHouse

Thanks guys

For some reason I picture goob being from the UK lol.

Jailhouse Journal

JailHouse

Todays work out was all fucked. My sister and her friend wanted to lift with me so that slowed me down. The gym was packed today, damn 24 hr gyms.

DECLINE BB BENCH PRESS
135X5 WARM UP
195X5
195X5
200X5<--MY sister fucked up putting the weights on the bar so there was 75 on one side and 80 on the other.
195x5

INCLINE DB BENCH PRESS
70X8
60X8
60X7

BENT ROWS
95X5
95X5
95X5
115X5
115X5
Ive only done bent rows one other time. I dont feel comfortable with my form on these I was supposed to do rack deads here but the rack had a fuckin line.

ONE ARM DB ROWS
55X8
55X8
55X8
Kinda tuff, it felt like I was moving my body a little to much toward the end

DECLINE CRUNCH BW+25
10
10
10

I wanted to do seated calf press but there was a line
But the good news was the rack was finally empty

RACK DEADS
315X5
295X5
275X5
245X5
245X5

Since every thing else was all fucked up I decided to throw in some speed bench pressing since Ive never tried them and that was the only thing open.

SPEED BB FLAT BENCH
185x3 <--over estimated my self
165x12
135x12

Speed bench was cool. My sis and her friend wanna wo with me some more now

Jailhouse Journal

Built

Why the decline bench, Jailhouse? Trying for more tricep work, or just to switch it up?

JailHouse

From what Ive been told decline isolate the chest. Not true??

Jailhouse Journal

the other half

how bout "BUILT BUILT TOUGH"

"katt's spotter"
" its not how much u can benchpress. its how much other people think u can." bob chicherillo

Built

<giggles like a little schoolgirl and blows her cover>

Built

Hmmm. Okay, here's my take on pressing.

They ALL hit tris and pecs, okay? And front delts. (and other stuff, but these are the big ones).

Now.

Powerlifters work that "arch", right? Why? Because it shortens the ROM and increases tricep involvement.

So you do 'em on a decline - basically you're already there - more tricep.

Meanwhile, LOTS of guys SWEAR by low incline work to hit the "upper chest" - which doesn't actually exist. But they get these killer pecs...

So here's my take on it.

When you press on the flat, the arch turns it into a decline. For a lot of guys, this turns them into tricep pressers and they put up big numbers - but whine about their pecs not growing.

When these guys press on a low incline, arch turns it into... wait for it... a FLAT! Voila - pec involvement!

We all have our own personal geometries. Mine favours low incline work.

JailHouse

Thanks for the explanation B. I have noticed a difference in my pecs sense doing decline tho.
I really like the incline db press too, the rom feels like it hitting the chest perfect. The crappy thing for me is my gym only has one incline station for db use and its to high imo. i took a pic I'm gunna post here. <warning-it was takin by my same crappy camera phone.>

Jailhouse Journal

JailHouse

2 months ago



today




relaxed

Jailhouse Journal

Built

Nice work! You look great!

JailHouse

Jailhouse Journal

JailHouse

thanks built!

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DOMS

Even though those pics are of a crappy quality, I can still easily see the fat loss. That's a damn fine job, JailHouse!

countryboy

Great progress!!

-Dennis

JailHouse

Thanks for the motivation guys!!!

Jailhouse Journal

JailHouse

BB BACK SQUATS
135X5 WARM UP

225X5
225X5 up one rep from last time
205X5
205X5
205X5

HACK SQUATS
150X8 PR +10PDS
150X8
150X8

BACKLESS CRUNCH STATION (new station at my gym that I wanted to try out)
25 20 10

DB SLDL
50X8
50X8
50X8

SKULL CRUSHERS
80X5 up 5pds from last time
75x5
75x5
75x5
75x5

DB TRI OH EXT
50X8
55x 8 up 5pds from last time
50x8

This was good. Every thing is starting to feel easy, im gunna take things slow. BW is @ 174pds today.

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goob

Great workout Mr House. Badass weights dude.

Also, looking ready to slay the laydeeeeeeeeeeeeeeeeeeeeees!!! Top job.

goob

I have that effect.....

JailHouse

I hope

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nadirmg

wow, J-Ho. Nice stuff, man! numbers are looking great and you obviously have made some marked progress while on your cut. just in time for summer

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

goob

Why do you think that?

JailHouse

thats nad!

Just a wild guess really. I'm I even on the right Continent?

Jailhouse Journal

JailHouse

Bb Seated Ohp
135x5
135x4
120x5
120x5
115x4 +1 Assisted

Arnold Press Db
40s X 8, 7, 7

Weighted Pull Ups
25x5
25x3
15x4
10x5
5x4

One Arm Lat Pull Downs
40pd Left And Right
8, 8, 8

Bb Shrugs
225x 8, 8, 8

Hanging Leg Raise
8, 8, 8

Alt Seated Calf Raise
45lb Left And Right Calfs
10
10
10

Jailhouse Journal

Built

Workout looks great! How did it feel?

JailHouse

I was worn out by the time I got to the pull ups so they suffered. I felt those one arm pull downs just like you told me so I'm gunna keep those for sure. Tomorrow I'm hitting the hams. Any suggestions B?

Jailhouse Journal

Built

If you have a GHR, you could sub those for the GMs.
Try this for biceps:
3-5 sets of 5-rep heavy alternating bicep curls (do 'em standing, cheat 'em up a tiny bit and focus on the negs)

then 3 supersets of 8-reps each of these:

• moderate incline bench bicep curls: lie back on the bench, let your arms open down with the dumbbells at the same time under good control (trust me on this, you can tear a bicep off the bone if the weight is heavy enough and you open too fast) and curl them both up at the same time
• close grip lat pulldowns with your back RAMROD straight. Seated.

The way this works is as follows:
You work the muscle hard with the 5-rep heavy work. Bit of power in there with cheating 'em up a bit, slow negs for lots of microtrauma under load.

Then the incline curls really stretch out the muscle. You don't go heavy with these - use about half what you used for the alternating heavy curls

The close grips will pump the now-stretched out muscle and fill it with blood - and in theory at least, over-fill the muscle if the fascia have some microtears that will allow the muscle to expand.

First time I did these, I felt the skin on my arms stretch. If you want, do the arm routine before you work your hams, since you won't need THAT much bicep to do deads and GHRs! (although you may find yourself needing straps)

Now, you did BB curls with 70 and 80 lbs - so with dumbbells, if you're curling the 30s, you'll do the incline work with 15s or 20s, and the close grip pulldowns with about 120 lbs. Roughly.

Brutus_G

Doing Good JH also i can clearly see the fat loss even with those crappy pics lol.

"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