Jailhouse Journal

JailHouse · 08-14-2008, 10:47 AM

BB Bench
45x15
95x6
135x6, 3
185x3
205x2
225x1
250x1 pr
225x2

Face pulls
35x14
50x14, 14, 14

Inc DB press
40x14
65x12, 12, 12
Pr

Unsupported 1 arm DB row
40x12
65x12, 12, 12
pr

dips
14, 14, 14

JailHouse · 08-14-2008, 10:55 AM

6/14/08
About a week before diet

8/14/08
Today

Ive maintained the same weight this whole time with 2500 cals a day.

My new goal for now is to get my big 3 total to 1000pds with west side, I don't wanna be any heavier than 185 while doing this. Hopefully I can do this before next summer so I can start a cut in time.

Brutus_G · 08-14-2008, 01:42 PM

looking good buddy ,but where are the wheels and back?

JailHouse · 08-14-2008, 03:37 PM

Thanks B. Ill try to get back/wheel progress later, its hard to get those.

JailHouse · 08-19-2008, 02:48 PM

Ive been off for a few days. I'm supposed to get a work out in today, but I'm not feeling to gr8 so I dunno.

Brutus_G · 08-19-2008, 03:28 PM

Quote:

Originally Posted by JailHouse

Thanks B. Ill try to get back/wheel progress later, its hard to get those.

Sounds like you got something to hide.

Quote:

Originally Posted by JailHouse

Ive been off for a few days. I'm supposed to get a work out in today, but I'm not feeling to gr8 so I dunno.

Take that time off buddy so you can be full blast when you come back to the game.

nadirmg · 08-19-2008, 10:27 PM

JH. Nice work dude. Those pictures are great!
So you're thinking about going Westside, eh?

the other half · 08-20-2008, 06:16 PM

SHIT, i know i never should have left. now you are hitting better weight than me.

good job on the pr's. i didnt get to read everything since i left but what i did looked pretty good.

hopefully i will be back at it hard and heavy agian

JailHouse · 08-21-2008, 01:00 PM

Quote:

Originally Posted by Brutus_G

Sounds like you got something to hide.

Take that time off buddy so you can be full blast when you come back to the game.

lol, you got me B. I'm still feeling shitty, ill be back at it tomorrow.

Quote:

Originally Posted by nadirmg

JH. Nice work dude. Those pictures are great!
So you're thinking about going Westside, eh?

Quote:

Originally Posted by the other half

SHIT, i know i never should have left. now you are hitting better weight than me.

good job on the pr's. i didnt get to read everything since i left but what i did looked pretty good.

hopefully i will be back at it hard and heavy agian

Thanks guys. Ive been training strength with west side for a while and its been awesome.

JailHouse · 08-21-2008, 05:47 PM

Speed Bench Press
45x 10, 10, 10
95x 3, 3, 3
115x 3, 3, 3
115x 3, 3, 3
115x 3, 3, 3
(Close, med, wide grip)

Seated BB Military Press
95x8
145x5, 4, 3
Should of been able to do 145 3x5

Wide grip pull ups
5, 5, 5

BB Bent rows
95x5
155x5, 5, 5

I wasn't gunna go today but I needed the stimulation. I didn't mess around, I was in and out less than 30 minutes. My weight went down almost 4 pounds in this week off

JailHouse · 08-21-2008, 06:31 PM

Ive been looking at a few toys im saving up for.

nadirmg · 08-21-2008, 09:12 PM

Good lookin' numbers there man. How do you like speed bench? Hard? Exhausting?

JailHouse · 08-21-2008, 09:21 PM

Quote:

Originally Posted by nadirmg

Good lookin' numbers there man. How do you like speed bench? Hard? Exhausting?

Speed bench is not too hard. You're supposed to do around 50-70% of your one rep max and concentrate on form and going up and down fast. Really I think DE in general is all about speed, so I kinda fucked up by going soo low with the reps. I'm still in the learning presses with westside, Ive leaned most of what I know thru the other guys journals in here, and a few articles.

nadirmg · 08-21-2008, 09:25 PM

Quote:

Originally Posted by JailHouse

Speed bench is not too hard. You're supposed to do around 50-70% of your one rep max and concentrate on form and going up and down fast. Really I think DE in general is all about speed, so I kinda fucked up by going soo low with the reps. I'm still in the learning presses with westside, Ive leaned most of what I know thru the other guys journals in here, and a few articles.

So is speed bench all about active recovery and fast twitch fibers?

JailHouse · 08-21-2008, 09:29 PM

Quote:

Originally Posted by nadirmg

So is speed bench all about active recovery and fast twitch fibers?

I thinks so, I think fast twitch fibers are for heaver weight, but the explosive part might hit the fast twitch fibers.

JailHouse · 08-22-2008, 02:23 PM

Speed Deads
135x6, 6
185x3, 3
200x1, 1, 1, 1, 1, 1

Power cleans
135x8

Pull thrus
35x20
50x20
57.5x20

Decline sit ups +45
20, 15, 15

Farmers walk
75x200ft

Brutus_G · 08-24-2008, 09:54 AM

Good lifting JH! I cant wait till you get some chains and bands then your strength is gonna skyrocket! You may want to talk to Pete about their use he knows his shit.

JailHouse · 08-30-2008, 11:56 AM

Quote:

Originally Posted by Brutus_G

Good lifting JH! I cant wait till you get some chains and bands then your strength is gonna skyrocket! You may want to talk to Pete about their use he knows his shit.

ya bro, I'm trying to get some good equipment. I'm thinking about piecing a home gym together. I just wanna get a flat bench, and a rack, and some power shit and call it a day.

JailHouse · 08-30-2008, 12:00 PM

BB Flat Bench
45x15, 15
135x6, 6
210x4, 3, 1
terrible

Seated Face Fulls
37x12
63x18, 18, 18

Inc DB Press
40x25, 25

BB Bent Rows
95x8
135x8, 8, 8

Dips BW
15, 12, 10

Ive been inconsistent the past 2 weeks. I just got back from visiting up north to say bye to my sister, she leaves to the Air force on Tuesday. and the week before that I took off cuz I was up north. Now that I'm back I don't have any plans so i can start grinding again.

Brutus_G · 08-31-2008, 10:16 PM

Sucks about the bench bro ,but your next workout is gonna kick ass so it doesnt matter.

JailHouse · 09-03-2008, 12:38 AM

Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill.
I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.

JailHouse · 09-03-2008, 02:56 PM

Deads with 50pd dbs
X15
X15
X15
X15
X15
X15
X15
X15
X15
X15

Curls with one 50pd db
X5
X10
X10
X5
played around with different grips

Damn my legs are fucked

Brutus_G · 09-03-2008, 04:39 PM

Quote:

Originally Posted by JailHouse

Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill.
I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.

All you need to do is go to a playground and workout i do those every once in a while. Dips, chins, pullups, inverted body rows, diamond pushups, hand stands , dragon flags, and upright body rows

JailHouse · 09-05-2008, 12:19 PM

Quote:

Originally Posted by Brutus_G

All you need to do is go to a playground and workout i do those every once in a while. Dips, chins, pullups, inverted body rows, diamond pushups, hand stands , dragon flags, and upright body rows

Thanks for the advice B. I was gunna look for a decent play ground today but its been raining all morning. I know there is a elementary school up the street but I dunno if I can work out while school is in progress so I gotta figure out a way.

JailHouse · 09-05-2008, 12:22 PM

DB Snatch (RI 60sec)
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x10
50x10
50x10

Unsupported 1 arm DB rows (RI 30sec)
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14

On a side note I stopped taking creatine and whey powder. For one the shit cost too much. And two it was causing bad acne all over my shoulders and lower back.

08-14-2008, 10:47 AM	#781
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	ME Bench BB Bench 45x15 95x6 135x6, 3 185x3 205x2 225x1 250x1 pr 225x2 Face pulls 35x14 50x14, 14, 14 Inc DB press 40x14 65x12, 12, 12 Pr Unsupported 1 arm DB row 40x12 65x12, 12, 12 pr dips 14, 14, 14
	Jailhouse Journal

08-14-2008, 01:42 PM	#783
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	looking good buddy ,but where are the wheels and back?
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

08-19-2008, 10:27 PM	#787
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 940 Photos: 7	JH. Nice work dude. Those pictures are great! So you're thinking about going Westside, eh?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

08-20-2008, 06:16 PM	#788
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,358 Photos: 5	SHIT, i know i never should have left. now you are hitting better weight than me. good job on the pr's. i didnt get to read everything since i left but what i did looked pretty good. hopefully i will be back at it hard and heavy agian
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

08-21-2008, 05:47 PM	#790
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	DE Bench Speed Bench Press 45x 10, 10, 10 95x 3, 3, 3 115x 3, 3, 3 115x 3, 3, 3 115x 3, 3, 3 (Close, med, wide grip) Seated BB Military Press 95x8 145x5, 4, 3 Should of been able to do 145 3x5 Wide grip pull ups 5, 5, 5 BB Bent rows 95x5 155x5, 5, 5 I wasn't gunna go today but I needed the stimulation. I didn't mess around, I was in and out less than 30 minutes. My weight went down almost 4 pounds in this week off
	Jailhouse Journal

08-14-2008, 10:55 AM	#782
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	6/14/08 About a week before diet 8/14/08 Today Ive maintained the same weight this whole time with 2500 cals a day. My new goal for now is to get my big 3 total to 1000pds with west side, I don't wanna be any heavier than 185 while doing this. Hopefully I can do this before next summer so I can start a cut in time.
	Jailhouse Journal

08-14-2008, 03:37 PM	#784
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	Thanks B. Ill try to get back/wheel progress later, its hard to get those.
	Jailhouse Journal

08-19-2008, 02:48 PM	#785
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	Ive been off for a few days. I'm supposed to get a work out in today, but I'm not feeling to gr8 so I dunno.
	Jailhouse Journal

08-21-2008, 06:31 PM	#791
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	My wish list Ive been looking at a few toys im saving up for.
	Jailhouse Journal

08-21-2008, 09:12 PM	#792
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 940 Photos: 7	Good lookin' numbers there man. How do you like speed bench? Hard? Exhausting?
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

08-22-2008, 02:23 PM	#796
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	DE Deads Speed Deads 135x6, 6 185x3, 3 200x1, 1, 1, 1, 1, 1 Power cleans 135x8 Pull thrus 35x20 50x20 57.5x20 Decline sit ups +45 20, 15, 15 Farmers walk 75x200ft
	Jailhouse Journal

08-24-2008, 09:54 AM	#797
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Good lifting JH! I cant wait till you get some chains and bands then your strength is gonna skyrocket! You may want to talk to Pete about their use he knows his shit.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

08-30-2008, 12:00 PM	#799
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	ME Bench 8/28 BB Flat Bench 45x15, 15 135x6, 6 210x4, 3, 1 terrible Seated Face Fulls 37x12 63x18, 18, 18 Inc DB Press 40x25, 25 BB Bent Rows 95x8 135x8, 8, 8 Dips BW 15, 12, 10 Ive been inconsistent the past 2 weeks. I just got back from visiting up north to say bye to my sister, she leaves to the Air force on Tuesday. and the week before that I took off cuz I was up north. Now that I'm back I don't have any plans so i can start grinding again.
	Jailhouse Journal

08-31-2008, 10:16 PM	#800
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,124 Photos: 24	Sucks about the bench bro ,but your next workout is gonna kick ass so it doesnt matter.
	"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

09-03-2008, 12:38 AM	#801
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill. I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.
	Jailhouse Journal

09-03-2008, 02:56 PM	#802
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	Hams/Bis Deads with 50pd dbs X15 X15 X15 X15 X15 X15 X15 X15 X15 X15 Curls with one 50pd db X5 X10 X10 X5 played around with different grips Damn my legs are fucked
	Jailhouse Journal

09-05-2008, 12:22 PM	#805
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,596 Photos: 3	Upper 9/5 DB Snatch (RI 60sec) 50x14 50x14 50x14 50x14 50x14 50x14 50x14 50x10 50x10 50x10 Unsupported 1 arm DB rows (RI 30sec) 50x14 50x14 50x14 50x14 50x14 50x14 50x14 50x14 50x14 50x14 On a side note I stopped taking creatine and whey powder. For one the shit cost too much. And two it was causing bad acne all over my shoulders and lower back.
	Jailhouse Journal

09-05-2008, 08:55 PM	#806
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 940 Photos: