Jailhouse Journal

JailHouse · 05-12-2008, 01:04 PM

DLIFT
135X5 WARMUP

225X5
315X4 PR
275X5
275X5
275X4
improved from last time

GM
135X9, 9, 9
improved from last time

OLYPIC FRONT SQUATS
95X8
115X8
135X8

ALT DB CHEAT CURLS WITH SLOW NEGS
40X5, 5, 5

DB INCLINE / CG LAT PULL DOWNS SUPER SET
15X8, 8, 8 / 50X8, 8, 6

Grip was an issue for the deads could have done more prolly.

wight was 176

I'm gunna clean up the diet starting today. Starting the creatine mono in one week

Brutus_G · 05-12-2008, 05:31 PM

Excellent man you got that hard lifitng in and got some PRS as well!

JailHouse · 05-13-2008, 01:41 PM

Quote:

Originally Posted by Brutus_G

Excellent man you got that hard lifitng in and got some PRS as well!

I fuckin love it dude.

JailHouse · 05-13-2008, 01:51 PM

BB BENCH PRESS FLAT
BARX12 WARM UP
135X5 WARM UP
185X1 WARM UP
PR ATTEMPT
205X2

185X5
175X5
175X5
175X5
made progress

INCLINE DB BENCH
70X7
70X6+1ASSIT
65X6

RACK PULLS
225X5
335X2 PR
315X2
245X5
245X5
couldnt grip for shit

ONE ARM DB ROWS
50X5
50X5
55X5
60X5
60X5
made progress

DECLINE SIT UPS +25
10 10 10

UNI SEATED CALF RAISE
45 LEFT AND RIGHT CALF
10
55 LEFT AND RIGHT CALF
10, 10 PR
made progress

I went back to the flat bench press and I wanted to see what my max is on it to compare it to my decline max. My decline bench press max is 210x2 and my flat bench press is 205x2. So not a big difference IMO.
I wanted to bring my strap hooks I bought a while ago but I must have lost them during the move.

JailHouse · 05-14-2008, 10:20 AM

BB BACK SQUAT
135X5 WARM UP

205X5
225X4
205X5
155X5
whoa, bad for me

HACK SQUATS
160X10PR
160X10
160X10
made progress

DB SLDL
55X8
60X8 PR
60X8
made progress

DB OH TRI EX
50X5
55X5
60X5
60X5
55X5
made progress

SKULL CRUSHERS
80X8
80X8
80X8
made progress

I sux at squats. I need to lower the weights for a while to work on form again. Other than that ever thing else is coming along nice.

**Built** · 05-14-2008, 12:33 PM

Those are some respectable numbers for squat - put it this way. You probably out squat every guy in the gym as soon as you put a plate a side on an oly bar.
Good for you for working your form. It matters.

JailHouse · 05-14-2008, 01:27 PM

Quote:

Originally Posted by Built

Those are some respectable numbers for squat - put it this way. You probably out squat every guy in the gym as soon as you put a plate a side on an oly bar.
Good for you for working your form. It matters.

thanks B. Thats funny cuz no one at my gym squats at all. But whats even more crazy is I'm prolly the only one there who cant bench 225, about 90% of the dudes can rep it out with no prob. Its a gym full of benchers and curls, funny thing to see.

On another note I finally got a job today and I start tomorrow at 930am. I'm gunna try to eat a good meal before bed. I plan on goin to the gym tomorrow at 6am on an empty stomach and chugging down a post wo shake then heading str8 to work. Is that a good idea to wo on a empty stomach??

I also took a better pic of my shoulders and arms while I was getting some new cloths for the job. Ill post those up tonight

thanks every one for stopping by.

**Built** · 05-14-2008, 01:34 PM

The meal at bedtime is a very good idea. Try to get in half your shake as soon as you wake up, maybe a piece of toast with it or a banana so you've got something easily digested in you before you train. Sip the shake alternating with sips of water while you train. Props on the job!

JailHouse · 05-14-2008, 01:42 PM

Quote:

Originally Posted by Built

The meal at bedtime is a very good idea. Try to get in half your shake as soon as you wake up, maybe a piece of toast with it or a banana so you've got something easily digested in you before you train. Sip the shake alternating with sips of water while you train. Props on the job!

That sounds like a good idea built but the only problem is I'm taking this prewo tropic4. It says on the directions not to eat an hour before or after wo. What do you think?

**Built** · 05-14-2008, 01:45 PM

What is tropic4?

JailHouse · 05-14-2008, 01:50 PM

It like NOxplod but cheaper

**Built** · 05-14-2008, 01:52 PM

Bah. You need food SO MUCH MORE than you need this stuff.

Okay. Try this. Wake up, immediately slam back your placebo. How long until you get to the gym from the moment you wake up? Half hour? As you arrive at the gym, start sipping your shake. Alternate sips of shake and sips of water as you train, eat right after you train.

That work?

JailHouse · 05-14-2008, 01:55 PM

Hahaha built you are great. That will be perfect.

JailHouse · 05-14-2008, 01:56 PM

Quote:

Originally Posted by Built

Bah. You need food SO MUCH MORE than you need this stuff.

Okay. Try this. Wake up, immediately slam back your placebo. How long until you get to the gym from the moment you wake up? Half hour? As you arrive at the gym, start sipping your shake. Alternate sips of shake and sips of water as you train, eat right after you train.

That work?

I know its a mind thing but I feel more focused and awake with this stuff.

**Built** · 05-14-2008, 01:57 PM

Okay, cool. What goes in your shake - whey and dextrose? Creatine - or is that in the NO?

PS if you think you get better workouts from it, go for it.

What exactly is in it?

JailHouse · 05-14-2008, 02:00 PM

Quote:

Originally Posted by Built

Okay, cool. What goes in your shake - whey and dextrose? Creatine - or is that in the NO?

PS if you think you get better workouts from it, go for it.

What exactly is in it?

I honestly dont know whats in it except a lot of caffeine.

**Built** · 05-14-2008, 02:03 PM

Read the label and type it in here.

And what is in the shake? How much protein, how much carb... ?

**Built** · 05-14-2008, 02:10 PM

This it?

Epic Nutrition 4-Nitro Tropic, 1.8 Lbs. - Creatine and Nitric Oxide - Creatine Supplements - A1Supplements.com

Amount Per Serving:

Total Carbohydrates 7g
Sugars 0g
Protein 0g
Vitamin B6 (Pyridoxine HCl) 25mg
Vitamin B9 (Folic Acid) 400mcg
Vitamin B12 (Cyanocobalamin) 120mcg
Calcium 85mg
Phosphorous 110mg
Magnesium 60mg
Sodium 30mg
Potassium 95mg
4-NitrpTropic's Proprietary Blend 12.1g
NitroTropic Blend -
L-Arginine AKG, Citrulline Malate, L-Citrulline AKG, L-Hisitidine AKG, Rutacarpine, NAD (Nicotinamide Adenine Dinucleotide)
EPICr Blend -
Creatine Alpha-Ketoglutarate, Di-Creatine Citrate, Creatine Monohydrate, Glycocyamine, Guanidino Propionic Acid, Cinnamon Extract
NeuroFocus Blend -
L-Tyrosine, Taurine, L-Tyrosine AKG, Glucuronolactone, Betaine, MCT's (Medium Chain Triglycerides), Caffeine
PhosphEndur Blend -
Dibasic Calcium Phosphate, Potassium Citrate, Dibasic Sodium Phosphate, Dibasic Potassium Phosphate, Magnesium Oxide
Other Ingredients:
Maltodextrin, Natural/Artificial Flavors, Citric Acid, Sucralose, Acesulfame Potassium, FD&C Yellow 6.

**Built** · 05-14-2008, 02:13 PM

Okay - caffeine, tyrosine are both stimulants; creatine is good stuff, NO won't hurt you...

You are taking this FASTED. As long as you wait 15 minutes you can drink a shake and be fine. Most people will take this at the end of the day, after they've been eating all day.

Get half the shake in 15 minutes after you knock back this product. Eat a piece of toast or half a bagel in the car, with some jam or a piece of fruit.

JailHouse · 05-14-2008, 02:14 PM

post work out supp

4 NITRO TROPIC
One scoop 20.5 grams ( I take 2)

cals-30

Carbs-9gm
sugars-0
protien-0
b6-25mg
b9-400mcg
b12-120mcg
calclum-85mg
phophorous-110mg
magneslum-60mg
sodium-30mg
potassium-95mg

pwo shake
WHEY TECH PRO 24
one scoop 29.4g

cals-120

total fat-1g
sat fat-0.5g
transfat-0g
cholesterol-15mg
sodium-170mg
potassium-170mg
totat carbs-3g
fiber-0g
sugars-1g
protein-24g

**Built** · 05-14-2008, 02:18 PM

Okay, the shake has no carbs. Either add some dextrose to it, or eat the toast/bagel/jam/banana pick your poison.

My choice would be to knock back the supp when the alarm goes off, then drink a shake and eat a bagel with some jam or a piece of toast and a banana about 15 minutes later. Sip another shake with a scoop of protein and a scoop of dextrose DURING your workout, eat a solid protein and carb meal after your workout.

Dextrose is cheap - pick it up at a U-brew or any place where they sell winemaking supplies.

JailHouse · 05-14-2008, 02:19 PM

Quote:

Originally Posted by Built

Okay - caffeine, tyrosine are both stimulants; creatine is good stuff, NO won't hurt you...

You are taking this FASTED. As long as you wait 15 minutes you can drink a shake and be fine. Most people will take this at the end of the day, after they've been eating all day.

Get half the shake in 15 minutes after you knock back this product. Eat a piece of toast or half a bagel in the car, with some jam or a piece of fruit.

whoA you work fast lol. I'm down to my last few scoops now. Now I have a fresh full bottle of 100% pure creatine monohydrate. What do you think I should take with that to help with focus and energy prewo??

JailHouse · 05-14-2008, 02:24 PM

Quote:

Originally Posted by Built

Okay, the shake has no carbs. Either add some dextrose to it, or eat the toast/bagel/jam/banana pick your poison.

My choice would be to knock back the supp when the alarm goes off, then drink a shake and eat a bagel with some jam or a piece of toast and a banana about 15 minutes later. Sip another shake with a scoop of protein and a scoop of dextrose DURING your workout, eat a solid protein and carb meal after your workout.

Dextrose is cheap - pick it up at a U-brew or any place where they sell winemaking supplies.

Do you think I could get away with a scoop of peanut butter for a post work out meal? It has protein, carbs, fats the hole 9.

**Built** · 05-14-2008, 02:27 PM

Oh, that's easy:

Wake up, knock back a caffeine tablet as soon as you wake up. If you think Arginine does anything for you, have it with the caffeine.

Shit shower and shave, then stagger into the kitchen and eat toast and a banana, or a bagel with jam... something to give you about 40-50g carb I'd think - have this with a scoop of protein powder in water.

Toss the creatine into your during-workout dextrose and protein shake. One scoop of dextrose, one scoop of whey, one teaspoon creatine. Sip it alternately with water during your workout.

Eat a solid meal afterward.

Non-training days just do the caffeine if you want it. Put the teaspoon of creatine in your mouth, dry, and just drink it back with water.

You are going to now hear from a legion of expert eighteen-year-olds telling you the creatine and caffeine with cancel each other out. They won't. Berardi has written extensively on this.

**Built** · 05-14-2008, 02:27 PM

Peanut butter is too fatty for post workout. Keep the fats for second-breakfast. (That's right, the Hobbits knew all along... )

Peanut butter also has hardly any protein. It's a fat source more than a protein source.

JailHouse · 05-14-2008, 02:34 PM

sounds easy enough. I plan on showering at the gym after the work out. Ill have to ruff the post work out meal with a can of tuna or sum thing.

**Built** · 05-14-2008, 03:13 PM

Tuna sandwich, lowfat mayo.

05-12-2008, 01:04 PM	#571
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	ham BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com DLIFT 135X5 WARMUP 225X5 315X4 PR 275X5 275X5 275X4 improved from last time GM 135X9, 9, 9 improved from last time OLYPIC FRONT SQUATS 95X8 115X8 135X8 ALT DB CHEAT CURLS WITH SLOW NEGS 40X5, 5, 5 DB INCLINE / CG LAT PULL DOWNS SUPER SET 15X8, 8, 8 / 50X8, 8, 6 Grip was an issue for the deads could have done more prolly. wight was 176 I'm gunna clean up the diet starting today. Starting the creatine mono in one week
	Jailhouse Journal Jailhouse Fitday Journal

05-12-2008, 05:31 PM	#572
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,910 Photos: 24	Excellent man you got that hard lifitng in and got some PRS as well!
	"People do it everyday, they talk to themselves... they see themselves as they'd like to be, they don't have the courage you have, to just run with it."-Tyler Durden

05-13-2008, 01:51 PM	#574
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	whorez BB BENCH PRESS FLAT BARX12 WARM UP 135X5 WARM UP 185X1 WARM UP PR ATTEMPT 205X2 185X5 175X5 175X5 175X5 made progress INCLINE DB BENCH 70X7 70X6+1ASSIT 65X6 RACK PULLS 225X5 335X2 PR 315X2 245X5 245X5 couldnt grip for shit ONE ARM DB ROWS 50X5 50X5 55X5 60X5 60X5 made progress DECLINE SIT UPS +25 10 10 10 UNI SEATED CALF RAISE 45 LEFT AND RIGHT CALF 10 55 LEFT AND RIGHT CALF 10, 10 PR made progress I went back to the flat bench press and I wanted to see what my max is on it to compare it to my decline max. My decline bench press max is 210x2 and my flat bench press is 205x2. So not a big difference IMO. I wanted to bring my strap hooks I bought a while ago but I must have lost them during the move.
	Jailhouse Journal Jailhouse Fitday Journal

05-14-2008, 10:20 AM	#575
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	Quad BB BACK SQUAT 135X5 WARM UP 205X5 225X4 205X5 155X5 whoa, bad for me HACK SQUATS 160X10PR 160X10 160X10 made progress DB SLDL 55X8 60X8 PR 60X8 made progress DB OH TRI EX 50X5 55X5 60X5 60X5 55X5 made progress SKULL CRUSHERS 80X8 80X8 80X8 made progress I sux at squats. I need to lower the weights for a while to work on form again. Other than that ever thing else is coming along nice.
	Jailhouse Journal Jailhouse Fitday Journal

05-14-2008, 01:50 PM	#581
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	It like NOxplod but cheaper
	Jailhouse Journal Jailhouse Fitday Journal

05-14-2008, 12:33 PM	#576
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Those are some respectable numbers for squat - put it this way. You probably out squat every guy in the gym as soon as you put a plate a side on an oly bar. Good for you for working your form. It matters.

05-14-2008, 01:34 PM	#578
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	The meal at bedtime is a very good idea. Try to get in half your shake as soon as you wake up, maybe a piece of toast with it or a banana so you've got something easily digested in you before you train. Sip the shake alternating with sips of water while you train. Props on the job!

05-14-2008, 01:45 PM	#580
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	What is tropic4?

05-14-2008, 01:52 PM	#582
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Bah. You need food SO MUCH MORE than you need this stuff. Okay. Try this. Wake up, immediately slam back your placebo. How long until you get to the gym from the moment you wake up? Half hour? As you arrive at the gym, start sipping your shake. Alternate sips of shake and sips of water as you train, eat right after you train. That work?

05-14-2008, 01:55 PM	#583
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	Hahaha built you are great. That will be perfect.
	Jailhouse Journal Jailhouse Fitday Journal

05-14-2008, 01:57 PM	#585
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Okay, cool. What goes in your shake - whey and dextrose? Creatine - or is that in the NO? PS if you think you get better workouts from it, go for it. What exactly is in it?

05-14-2008, 02:03 PM	#587
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Read the label and type it in here. And what is in the shake? How much protein, how much carb... ?

05-14-2008, 02:10 PM	#588
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	This it? Epic Nutrition 4-Nitro Tropic, 1.8 Lbs. - Creatine and Nitric Oxide - Creatine Supplements - A1Supplements.com Amount Per Serving: Total Carbohydrates 7g Sugars 0g Protein 0g Vitamin B6 (Pyridoxine HCl) 25mg Vitamin B9 (Folic Acid) 400mcg Vitamin B12 (Cyanocobalamin) 120mcg Calcium 85mg Phosphorous 110mg Magnesium 60mg Sodium 30mg Potassium 95mg 4-NitrpTropic's Proprietary Blend 12.1g NitroTropic Blend - L-Arginine AKG, Citrulline Malate, L-Citrulline AKG, L-Hisitidine AKG, Rutacarpine, NAD (Nicotinamide Adenine Dinucleotide) EPICr Blend - Creatine Alpha-Ketoglutarate, Di-Creatine Citrate, Creatine Monohydrate, Glycocyamine, Guanidino Propionic Acid, Cinnamon Extract NeuroFocus Blend - L-Tyrosine, Taurine, L-Tyrosine AKG, Glucuronolactone, Betaine, MCT's (Medium Chain Triglycerides), Caffeine PhosphEndur Blend - Dibasic Calcium Phosphate, Potassium Citrate, Dibasic Sodium Phosphate, Dibasic Potassium Phosphate, Magnesium Oxide Other Ingredients: Maltodextrin, Natural/Artificial Flavors, Citric Acid, Sucralose, Acesulfame Potassium, FD&C Yellow 6.

05-14-2008, 02:13 PM	#589
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Okay - caffeine, tyrosine are both stimulants; creatine is good stuff, NO won't hurt you... You are taking this FASTED. As long as you wait 15 minutes you can drink a shake and be fine. Most people will take this at the end of the day, after they've been eating all day. Get half the shake in 15 minutes after you knock back this product. Eat a piece of toast or half a bagel in the car, with some jam or a piece of fruit.

05-14-2008, 02:14 PM	#590
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	post work out supp 4 NITRO TROPIC One scoop 20.5 grams ( I take 2) cals-30 Carbs-9gm sugars-0 protien-0 b6-25mg b9-400mcg b12-120mcg calclum-85mg phophorous-110mg magneslum-60mg sodium-30mg potassium-95mg pwo shake WHEY TECH PRO 24 one scoop 29.4g cals-120 total fat-1g sat fat-0.5g transfat-0g cholesterol-15mg sodium-170mg potassium-170mg totat carbs-3g fiber-0g sugars-1g protein-24g
	Jailhouse Journal Jailhouse Fitday Journal

05-14-2008, 02:18 PM	#591
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Okay, the shake has no carbs. Either add some dextrose to it, or eat the toast/bagel/jam/banana pick your poison. My choice would be to knock back the supp when the alarm goes off, then drink a shake and eat a bagel with some jam or a piece of toast and a banana about 15 minutes later. Sip another shake with a scoop of protein and a scoop of dextrose DURING your workout, eat a solid protein and carb meal after your workout. Dextrose is cheap - pick it up at a U-brew or any place where they sell winemaking supplies.

05-14-2008, 02:27 PM	#594
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Oh, that's easy: Wake up, knock back a caffeine tablet as soon as you wake up. If you think Arginine does anything for you, have it with the caffeine. Shit shower and shave, then stagger into the kitchen and eat toast and a banana, or a bagel with jam... something to give you about 40-50g carb I'd think - have this with a scoop of protein powder in water. Toss the creatine into your during-workout dextrose and protein shake. One scoop of dextrose, one scoop of whey, one teaspoon creatine. Sip it alternately with water during your workout. Eat a solid meal afterward. Non-training days just do the caffeine if you want it. Put the teaspoon of creatine in your mouth, dry, and just drink it back with water. You are going to now hear from a legion of expert eighteen-year-olds telling you the creatine and caffeine with cancel each other out. They won't. Berardi has written extensively on this.

05-14-2008, 02:27 PM	#595
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Peanut butter is too fatty for post workout. Keep the fats for second-breakfast. (That's right, the Hobbits knew all along... ) Peanut butter also has hardly any protein. It's a fat source more than a protein source.

05-14-2008, 02:34 PM	#596
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	sounds easy enough. I plan on showering at the gym after the work out. Ill have to ruff the post work out meal with a can of tuna or sum thing.
	Jailhouse Journal Jailhouse Fitday Journal

05-14-2008, 03:13 PM	#597
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,496	Tuna sandwich, lowfat mayo.