Jailhouse Journal

JailHouse · 06-04-2008, 06:43 PM

DE squat

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BODYBUILDING SUPPLEMENTS
High Quality Supplements For Bodybuilders and Athletes. IronMagLabs Inc. - Bodybuilding and fitness supplements for building muscle, enhancing performance, and decreasing body fat. SPEED LOW BOX SQUATS
45X15
45X15
115X8
115X5
135X5
135X5
155X6
155X3

HYPER EXT
BWX12
25X8
35X8
35X8

DECLINE SITUPS
BWX10
25X10
35X10
35X10

HANG LEG RAISE
12, 4

I was in a rush toward the end so no grip work. BW is 177 I fail at cutting, oh well.

Brutus_G · 06-05-2008, 07:11 AM

Quote:

Originally Posted by JailHouse

thanks B! thats why I'm doing west side. cant wait to try things like pin press, floor press, and platform deads. I think this is gunna be a fun program.

I remember back when i was doing westside i got so strong for my level of muscle and training; shit i was deadlifitng 305X8 which is only 20 pounds less than what i did last back day.

JailHouse · 06-05-2008, 10:23 AM

Quote:

Originally Posted by Brutus_G

I remember back when i was doing westside i got so strong for my level of muscle and training; shit i was deadlifitng 305X8 which is only 20 pounds less than what i did last back day.

ya Ive herd good things from members here

JailHouse · 06-05-2008, 10:30 AM

BB FLAT BENCH PRESS
45X15
45X15
95X6
95X3
135X3
165X3
190X2
215X1 PR
220X1 PR
205X2.5 FAILED
I was going for a triple on 205 but i was moving the bar to slow, fuck it. Thank god for the cage.

BB BENT ROWS
60X10
70X6
80X6
90X6
I was proud of these. I know the numbers are low but I struggle with form on these, these were flawless tho.

DB FLAT BENCH PRESS
60X10
70X4
85X5
85X5
The best Ive done in a while for dumbbells.

FACE PULLS
35X12
50X12
65X12
First time doing these.

CLOSE GRIP SKULL CRUSHERS
75X7
65X7

Felt good. 2 plate bench press is in sight!

JailHouse · 06-06-2008, 12:31 PM

BOX BACK SQUAT (USED BENCH AS BOX)
45X12
45X12
95X6
95X3
135X3
185X3 (PUT BELT ON)
185X3
245X3
275X3
280X1 PR
285X1 PR
245X6
245X6
Only my second time using the bench as a box.

GOOD MORNINGS
45X8
95X6
135X3 (BELT ON)
155x2
165x2 PR

DECLINE SITUPS
20, 15, 12

ALT HAMMER CURLS
30X9
30X7

AB MACHINE
70X12
90X8
90X8

Bw-175. I'm prolly gunna take the weekend off.

goob · 06-06-2008, 01:09 PM

Looking good JH. Seems you are kicking westside into shape like an overzealous fitness instructor taking a class in MacDonalds.

GJ.

Brutus_G · 06-07-2008, 11:41 AM

Good PRs man!

JailHouse · 06-07-2008, 09:04 PM

Quote:

Originally Posted by goob

Looking good JH. Seems you are kicking westside into shape like an overzealous fitness instructor taking a class in MacDonalds.

GJ.

Quote:

Originally Posted by Brutus_G

Good PRs man!

Thanks bros!

JailHouse · 06-09-2008, 06:03 PM

SPEED BB BENCH PRESS
45x15
45x15
45x15
95x3
115x3
CLOSE GRIP
135X3
135X3
135X3
MED GRIP
135X3
135X3
135X3
WIDE GRIP
135X3
135X3
135X3

BW PULL UPS NEUTRAL GRIP
6
6
6
6

DIPS
BWX6
25X4
45X10
45X7
BWX20

ONE ARM DB ROWS
50X5
65X8
65X8
65X8
form was kinda lose at the end

ROPE PULL DOWNS
30X15
35X10
42.5X10
never did these

BW-177
I went crazy with the junk food this weekend.

danny81 · 06-09-2008, 10:18 PM

o this is cool were about the same weight and same strenght. im going to have to start following ur journal. im about 170 and can do about the same as you on all the lifts

Brutus_G · 06-10-2008, 08:47 AM

Thats westside+dedication at work there! Good stuff JH.

JailHouse · 06-10-2008, 03:15 PM

Quote:

Originally Posted by danny81

o this is cool were about the same weight and same strenght. im going to have to start following ur journal. im about 170 and can do about the same as you on all the lifts

Thats cool. what kinda goals do you have now as far as size and strength?

Quote:

Originally Posted by Brutus_G

Thats westside+dedication at work there! Good stuff JH.

Thanks B, I'm not half as dedicated as you or id be a monster.

JailHouse · 06-10-2008, 03:19 PM

DEAD LIFTS
135X10
135X6
185X3
225X3 (BELT ON)
245X3
315X2
335X1 PR
315X2
225X6
ok i need to quit bull shiting and get some straps.

PULL THRUS
42X12
50X12
50X6
never did these

ROPE PULL DOWNS
40X20
40X15
40X14

GRIP WORK

I felt weird doing the pull thrus, it just looks funny lol.

danny81 · 06-10-2008, 03:20 PM

Quote:

Originally Posted by JailHouse

Thats cool. what kinda goals do you have now as far as size and strength?

Thanks B, I'm not half as dedicated as you or id be a monster.

i want to get stronger while getting smaller. i dont want to look big i want to get cut. also i need to stay small for boxing

JailHouse · 06-10-2008, 03:28 PM

you should try west side if you wanna get stronger thats what im trying 2 do also.

danny81 · 06-10-2008, 03:43 PM

do you have a link?

JailHouse · 06-10-2008, 03:49 PM

Quote:

Originally Posted by danny81

do you have a link?

I pretty much copy from "Sean's going for strength" journal. I found this link helpful in explaining the ins and outs too Westside primer/FAQ - Bodybuilding.com Forums

danny81 · 06-10-2008, 04:00 PM

iight looks good thanks bro.

Brutus_G · 06-10-2008, 07:54 PM

Quote:

Originally Posted by JailHouse

Thats cool. what kinda goals do you have now as far as size and strength?

Thanks B, I'm not half as dedicated as you or id be a monster.

I gotta call bullshit on you here i know you work your ass off and eat right.

Brutus_G · 06-10-2008, 07:56 PM

LOL i hated doing pullthroughs ,but they really make a big diffrence man they are an excellent accessory movement. Nice deadlift Pr Bro!

goob · 06-11-2008, 10:39 AM

Good DL'ing JH. Great infact, an awesome workout all round.

I use straps sometimes too. I know people on here say not too, but I can't be assed waiting til my grip is strong enough to lift what I want. Plus, it helps build your rip while you have support. Think of it as a fail safe....

JailHouse · 06-11-2008, 06:18 PM

Quote:

Originally Posted by Brutus_G

I gotta call bullshit on you here i know you work your ass off and eat right.

Quote:

Originally Posted by Brutus_G

LOL i hated doing pullthroughs ,but they really make a big diffrence man they are an excellent accessory movement. Nice deadlift Pr Bro!

Man my diet could use ALOT of help, I'm getting better every day tho.
The pull thrus were taxing. I know there a good move to keep around even tho they get me weird looks at the gym.

Quote:

Originally Posted by goob

Good DL'ing JH. Great infact, an awesome workout all round.

I use straps sometimes too. I know people on here say not too, but I can't be assed waiting til my grip is strong enough to lift what I want. Plus, it helps build your rip while you have support. Think of it as a fail safe....

Thanks goob. Ive seen a lot of people here using them surprisingly. Ive NEVER used straps for any moves. I know my lifts can go up once I do start using them tho. I could barley lock out 335 yesterday cuz my grip was weak.

JailHouse · 06-11-2008, 06:43 PM

FLAT BB BENCH PRESS
45X15, 15, 15
95X8
115X6
135X3
155X3 (BELT ON)
185X2
205X1
225X1 PR
230X1 PR
205X3 PR

TBAR ROWS
45X10
90X12, 12, 12
Loves these

DB FLAT BENCH PRESS
65X6
70X10
70X8
70X5
I was spent by now

SKULL CRUSHERS
65X6
75X2

I was running out of time and had to cut it short. 230 on the bench came a little slow, but 225 wasn't that bad. Felt gr8 to finally get 2 plates.

danny81 · 06-11-2008, 07:33 PM

how cut up are u bro? or u one of the beefy dudes

Brutus_G · 06-11-2008, 07:43 PM

Your killing it on those lifts brother JH!

JailHouse · 06-11-2008, 08:26 PM

Quote:

Originally Posted by danny81

how cut up are u bro? or u one of the beefy dudes

about 10ps ago I was around 10% bf. Since starting with the creatine mono ive gotten alot softer.

Quote:

Originally Posted by Brutus_G

Your killing it on those lifts brother JH!

Thanks B

06-04-2008, 06:43 PM	#661
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	de squat BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com DE squat -------------------------------------------------------------------------------- BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. IronMagLabs Inc. - Bodybuilding and fitness supplements for building muscle, enhancing performance, and decreasing body fat. SPEED LOW BOX SQUATS 45X15 45X15 115X8 115X5 135X5 135X5 155X6 155X3 HYPER EXT BWX12 25X8 35X8 35X8 DECLINE SITUPS BWX10 25X10 35X10 35X10 HANG LEG RAISE 12, 4 I was in a rush toward the end so no grip work. BW is 177 I fail at cutting, oh well.
	Jailhouse Journal Jailhouse Fitday Journal

06-05-2008, 10:30 AM	#664
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	ME bench BB FLAT BENCH PRESS 45X15 45X15 95X6 95X3 135X3 165X3 190X2 215X1 PR 220X1 PR 205X2.5 FAILED I was going for a triple on 205 but i was moving the bar to slow, fuck it. Thank god for the cage. BB BENT ROWS 60X10 70X6 80X6 90X6 I was proud of these. I know the numbers are low but I struggle with form on these, these were flawless tho. DB FLAT BENCH PRESS 60X10 70X4 85X5 85X5 The best Ive done in a while for dumbbells. FACE PULLS 35X12 50X12 65X12 First time doing these. CLOSE GRIP SKULL CRUSHERS 75X7 65X7 Felt good. 2 plate bench press is in sight!
	Jailhouse Journal Jailhouse Fitday Journal

06-06-2008, 12:31 PM	#665
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	Me Lower BOX BACK SQUAT (USED BENCH AS BOX) 45X12 45X12 95X6 95X3 135X3 185X3 (PUT BELT ON) 185X3 245X3 275X3 280X1 PR 285X1 PR 245X6 245X6 Only my second time using the bench as a box. GOOD MORNINGS 45X8 95X6 135X3 (BELT ON) 155x2 165x2 PR DECLINE SITUPS 20, 15, 12 ALT HAMMER CURLS 30X9 30X7 AB MACHINE 70X12 90X8 90X8 Bw-175. I'm prolly gunna take the weekend off.
	Jailhouse Journal Jailhouse Fitday Journal

06-07-2008, 11:41 AM	#667
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,977 Photos: 24	Good PRs man!
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

06-09-2008, 06:03 PM	#669
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	DE Bench SPEED BB BENCH PRESS 45x15 45x15 45x15 95x3 115x3 CLOSE GRIP 135X3 135X3 135X3 MED GRIP 135X3 135X3 135X3 WIDE GRIP 135X3 135X3 135X3 BW PULL UPS NEUTRAL GRIP 6 6 6 6 DIPS BWX6 25X4 45X10 45X7 BWX20 ONE ARM DB ROWS 50X5 65X8 65X8 65X8 form was kinda lose at the end ROPE PULL DOWNS 30X15 35X10 42.5X10 never did these BW-177 I went crazy with the junk food this weekend.
	Jailhouse Journal Jailhouse Fitday Journal

06-06-2008, 01:09 PM	#666
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Looking good JH. Seems you are kicking westside into shape like an overzealous fitness instructor taking a class in MacDonalds. GJ.

06-09-2008, 10:18 PM	#670
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	o this is cool were about the same weight and same strenght. im going to have to start following ur journal. im about 170 and can do about the same as you on all the lifts
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

06-10-2008, 08:47 AM	#671
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,977 Photos: 24	Thats westside+dedication at work there! Good stuff JH.
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

06-10-2008, 03:19 PM	#673
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	Deadlift day DEAD LIFTS 135X10 135X6 185X3 225X3 (BELT ON) 245X3 315X2 335X1 PR 315X2 225X6 ok i need to quit bull shiting and get some straps. PULL THRUS 42X12 50X12 50X6 never did these ROPE PULL DOWNS 40X20 40X15 40X14 GRIP WORK I felt weird doing the pull thrus, it just looks funny lol.
	Jailhouse Journal Jailhouse Fitday Journal

06-10-2008, 03:28 PM	#675
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	you should try west side if you wanna get stronger thats what im trying 2 do also.
	Jailhouse Journal Jailhouse Fitday Journal

06-10-2008, 03:43 PM	#676
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	do you have a link?
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

06-10-2008, 04:00 PM	#678
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	iight looks good thanks bro.
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

06-10-2008, 07:56 PM	#680
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,977 Photos: 24	LOL i hated doing pullthroughs ,but they really make a big diffrence man they are an excellent accessory movement. Nice deadlift Pr Bro!
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton

06-11-2008, 10:39 AM	#681
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,970	Good DL'ing JH. Great infact, an awesome workout all round. I use straps sometimes too. I know people on here say not too, but I can't be assed waiting til my grip is strong enough to lift what I want. Plus, it helps build your rip while you have support. Think of it as a fail safe....

06-11-2008, 06:43 PM	#683
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,185 Photos: 3	ME bench FLAT BB BENCH PRESS 45X15, 15, 15 95X8 115X6 135X3 155X3 (BELT ON) 185X2 205X1 225X1 PR 230X1 PR 205X3 PR TBAR ROWS 45X10 90X12, 12, 12 Loves these DB FLAT BENCH PRESS 65X6 70X10 70X8 70X5 I was spent by now SKULL CRUSHERS 65X6 75X2 I was running out of time and had to cut it short. 230 on the bench came a little slow, but 225 wasn't that bad. Felt gr8 to finally get 2 plates.
	Jailhouse Journal Jailhouse Fitday Journal

06-11-2008, 07:33 PM	#684
danny81 Registered User Join Date: Feb 2007 Posts: 4,764	how cut up are u bro? or u one of the beefy dudes
danny81 Registered User Join Date: Feb 2007 Posts: 4,764

06-11-2008, 07:43 PM	#685
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,977 Photos: 24	Your killing it on those lifts brother JH!
	"I could feel his muscle tissues collapse under my force. It's ludicrous that these mortals even attempt to enter my realm."-Mike Tyson "If your gonna beat me it's not because you out worked me."-Layne Norton