Jailhouse Journal

Delusional · 10-28-2007, 11:19 AM

damn man, hope you arent in too much trouble.. =/ so im guessing it happened around the time when you were going to the bar with some friends? hope everything settles down for you bro

JailHouse · 10-28-2007, 11:27 AM

Ya man its a LONG story. I pretty much talked my way outa trouble but theres still an investigation so well see what happens.

JailHouse · 10-28-2007, 01:23 PM

CHEST/SHOULDERS/TRIS

BB FLAT BENCH
-135X5
-185X6 PR+1 REP
-185X3 WTF?!
-185X4
I guess a PR is a PR but I was hoping for more. I almost lost it going for that last rep on the last set lol.

BB UPRIGHT ROW (WITH EZ CURL BAR)
-100X8 PR+10PDS
-100X7
-100X7
I surprised my self with this one!

BB SKULL CRUSHERS (WITH EZ CURL BAR)
-70X12 PR+5 REPS
-70X12
HELL YA

DB INCLINE BENCH
-60SX10
-60SX10
-60SX5
Ive never kept track of these but this a PR, but I wont count it. My RI was like 20 sec, so last set was worthless.

SHOULDER PRESS MACHINE
-110X10
-110X10
Ive never used this machine before. I was afraid to use free weights after that incline took all the energy from me.

BENCH DIPS
-BW+25X30 PR+10 REPS
-BW+25X30
-BW+25X25
These hit the Tris nicely

GRIPPER MACHINE
-90X60SEC PR+20 SEC
-90X50SEC

This was one of my best work outs ever! Ever since I started this journal Ive been switching up my routines every work out and I think its really paying off.

Rubes · 10-28-2007, 01:29 PM

good job on the prs

JailHouse · 10-29-2007, 10:33 PM

BACK/BIS

DEADLIFT
-205X10 PR+5 REPS
-205X8
-205X6
My form was dead on for the first 2 sets, then the last set was kinda sloppy.

T-BAR ROWS
-90X10
-90X10
-90X10
usually I do these on a machine at my gym laying down. I thot id try doing them with just the bar and some plates. It really felt like I was doing them wrong. Weight isn't including the bar.

PREACHER CURLS
-40X15
-50X10
First time doing these so this was a test. These felt gr8 tho!

LAT PULL DOWN W/ FAT BAR
-80X10
-100X10
-120X10
-140X5
ANOTHER TEST.

SHRUGS ON DEAD LIFT MACHINE
-90X15
-140X12
-160X10
ANOTHER TEST

ALT DB CURLS
-35SX7
-35SX6
never kept track of these

-SOME ROTARY CUFF WORK

RI 60-90 SEC BW-165.2

This was a nice session. Tried alot of new things today, so this wasn't really all out. Preacher curls FTW.

goob · 10-30-2007, 06:55 PM

Looking good JH. You're pretty strong for your weight.

Brutus_G · 10-30-2007, 07:15 PM

Nice bench and deads big JH! Two of the best oldies.

JailHouse · 10-31-2007, 09:00 AM

Thanks for the inspiring words guys! I'm off to the gym for legs now.

JailHouse · 10-31-2007, 10:40 AM

LEGS/ABS

LEG PRESS
-270X12
-270X12
-270X12
-270X10
I was going as deep as possible for these.

CALVE RAISE ON LEG PRESS MACHINE
-180X10
-180X10
-180X10

FLOOR SIT UPS (W/ ELBOWS HITTING LEGS ALT BETWEEN L/R)
-20
-16
-12

STANDING ALT LEG CURLS
60X7(L)PR+2 REPS
60X7(R)
60X7(L)
60X7(R)

RI 60-90 SEC BW-166.9

The best part of this work out was the leg press, but it was kinda uncomfortable position. It was a fight for each rep (witch I like!). Also bw weight is coming up, and bf is coming down.

DOMS · 10-31-2007, 10:51 AM

That's a great workout, JailHouse!

I'm curious about the rotator cuff work. Did you experience a shoulder problem before?

JailHouse · 10-31-2007, 11:06 AM

Quote:

Originally Posted by DOMS

That's a great workout, JailHouse!

I'm curious about the rotator cuff work. Did you experience a shoulder problem before?

Thanks alot DOMS! Nothing serious just soreness in the past, some times worse than others if you know what I mean. Since I'm going for strength right now I plan on lifting heavy so I'm trying to prevent injury by doing the rotary cuff work. The cuff work I do is nothing serious, just 2 sets of some thing light usually.

DOMS · 10-31-2007, 11:29 AM

I figured. Pretty much everyone that I've talked to that does rotator work has been injured there (however slightly). I should point out that I'm also in that group!

Here's a great article over a T-Nation about doing rotator work. It covers the physiology and gives some great exercise suggestions.

Brutus_G · 10-31-2007, 12:53 PM

I'm liking the leg presses most guys just do 3/4 and they can press up 500+ pounds gotta love that atg feeling.

JailHouse · 10-31-2007, 01:18 PM

Quote:

Originally Posted by DOMS

I figured. Pretty much everyone that I've talked to that does rotator work has been injured there (however slightly). I should point out that I'm also in that group!

Here's a great article over a T-Nation about doing rotator work. It covers the physiology and gives some great exercise suggestions.

Gr8 read! I'm gunna use some of those different exercises next time to switch things up a bit.

JailHouse · 10-31-2007, 01:23 PM

Quote:

Originally Posted by Brutus_G

I'm liking the leg presses most guys just do 3/4 and they can press up 500+ pounds gotta love that atg feeling.

lol!! There was this average out of shape lookin dude using the leg press next to mine with twelve 45pd plates. I couldn't tell if he was doing calve raises or leg pressing lol! He was only goin down like like 10 inches if that!

Brutus_G · 10-31-2007, 01:31 PM

Quote:

Originally Posted by JailHouse

lol!! There was this average out of shape lookin dude using the leg press next to mine with twelve 45pd plates. I couldn't tell if he was doing calve raises or leg pressing lol! He was only goin down like like 10 inches if that!

Well at least his ego will have bad DOMS

.

Rubes · 10-31-2007, 08:21 PM

hella work out JH keep up the great work. and take care of your shoulders you dont realize how much you need them till you mess them up

JailHouse · 11-01-2007, 12:09 PM

Quote:

Originally Posted by Rubes

hella work out JH keep up the great work. and take care of your shoulders you dont realize how much you need them till you mess them up

Thanks man. Ya shoulders are a high priority for me.

JailHouse · 11-01-2007, 12:17 PM

CHEST/SHOULDERS/TRIS

INCLINE DB PRESS
-70X12 PR+20 PDS
-70X10
-70X10

DB ARNOLD PRESS
-45SX6
-45SX6
-45SX6

CG BENCH PRESS
-155X5 PR+20PDS
-155X5

PEC DECK MACHINE
-60X10
-70X10
-80X8
Never used this before.

DB MILITARY PRESS (SEATED)
-40X12
-40X10
-40X8

TRI PUSH UPS
-BWX25 (FAILURE)
-BWX23 (FAILURE)

STATIC DB HOLDS
-80SX35SEC
-80SX25SEC
Never done these

RI 60-90SEC BW-166.1PDS

I really liked the pec deck machine. Ive herd alot of people here talk about it here so I gave it a try.

JailHouse · 11-01-2007, 12:23 PM

Quote:

Originally Posted by JailHouse

CHEST/SHOULDERS/TRIS

INCLINE DB PRESS
-70X12 PR+20 PDS
-70X10
-70X10

DB ARNOLD PRESS
-45SX6
-45SX6
-45SX6

CG BENCH PRESS
-155X5 PR+20PDS
-155X5

PEC DECK MACHINE
-60X10
-70X10
-80X8
Never used this before.

DB MILITARY PRESS (SEATED)
-40X12
-40X10
-40X8

TRI PUSH UPS
-BWX25 (FAILURE)
-BWX23 (FAILURE)

STATIC DB HOLDS
-80SX35SEC
-80SX25SEC
Never done these

RI 60-90SEC BW-166.1PDS

I really liked the pec deck machine. Ive herd alot of people here talk about it here so I gave it a try.

Now heres were things get interesting. As I was headed to the locker room this personal trainer stops me and asks me if I wanted to have my BF measured, and I agreed. So she pulls out this machine and asks my hight, weight, and age, then she wanted me to grip the machine and hold it str8 out. The results were 8% even! I told her that it had to be wrong and she insist that the machine is 90% accurate.

I dunno, what do u guys think?

goob · 11-01-2007, 02:34 PM

Great job, and shit hot incline pressing. BTW, I think the personal trainer just wanted to feel you up, it was all an excuse....

JailHouse · 11-01-2007, 07:46 PM

Quote:

Originally Posted by goob

Great job, and shit hot incline pressing. BTW, I think the personal trainer just wanted to feel you up, it was all an excuse....

LMAO! This woman had to be in her 50s, she was a GILF tho lol.

JailHouse · 11-02-2007, 07:48 PM

This morning.....

BACK/BIS

DEADLIFT
-135X5 (WU)
-135X5 (WU)
-225X3 PR+20 PDS
-225X3
-225X3

PULL UPS
-BWX18 (PALMS IN)
-BWX10 (PALMS OUT)
-BWX4 (FAT BAR)
-BWX6 (FAT BAR)
90SEC REST FOR LAST SET

EZ BAR CURLS
-80X4 (CLOSE GRIP)
-80X5 (WIDE GRIP)

ONE ARM DB ROWS
-50X10 (R)(L)
-55X10 (R)(L)
-60X10 (R)(L)
NEVER DONE THESE

DB SHRUGS
-65sX10
-70sX10
-70sX10

LOWER BACK CRUNCHES
-BWX15
-BW+35X10

CUBAN PRESS (ROTARY CUFF WORK)
-20sX8
-20sX8
THESE WERE HARDER THAN I THOUGHT THEY WOULD BE

So close to my dead lift goal. Those lower back crunches made me sore as hell almost instantly.

katt · 11-02-2007, 07:51 PM

Yeah, deadlifts can be pretty brutal.. I usually do them on my leg day.

Great workout though!

DOMS · 11-02-2007, 07:56 PM

Nice workout, man!

You gotta like those Cuban Presses! A very docile looking exercise that'll kick you in the ass.

goob · 11-03-2007, 07:25 AM

Yeah, nice job JH. DB rows are great, try them unsupported for a twist.

Brutus_G · 11-03-2007, 07:40 AM

Quote:

Originally Posted by JailHouse

Now heres were things get interesting. As I was headed to the locker room this personal trainer stops me and asks me if I wanted to have my BF measured, and I agreed. So she pulls out this machine and asks my hight, weight, and age, then she wanted me to grip the machine and hold it str8 out. The results were 8% even! I told her that it had to be wrong and she insist that the machine is 90% accurate.

I dunno, what do u guys think?

In general i think the machines aren't to accurate ,but some Ive seen work great so you probably got one of the ones that actually works.

JailHouse · 11-05-2007, 07:27 AM

Quote:

Originally Posted by katt

Yeah, deadlifts can be pretty brutal.. I usually do them on my leg day.

Great workout though!

Ya, I do squats on leg day so I thoght it would be a good idea to do D lifts on back day.

JailHouse · 11-05-2007, 07:31 AM

Quote:

Originally Posted by DOMS

Nice workout, man!

You gotta like those Cuban Presses! A very docile looking exercise that'll kick you in the ass.

Yes indeed.. I actually got these from that site u gave me. Ive herd of them before but didn't really know they were for rotary cuff. Vary killer!

JailHouse · 11-05-2007, 07:32 AM

Quote:

Originally Posted by goob

Yeah, nice job JH. DB rows are great, try them unsupported for a twist.

Yeah these were gr8! Unsupported sounds even better tho, ill have to try that some time.

10-28-2007, 11:19 AM	#61
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	damn man, hope you arent in too much trouble.. =/ so im guessing it happened around the time when you were going to the bar with some friends? hope everything settles down for you bro Gayspace www.taylorsnutrition.com

10-28-2007, 11:27 AM	#62
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Ya man its a LONG story. I pretty much talked my way outa trouble but theres still an investigation so well see what happens. Jailhouse Journal

10-28-2007, 01:23 PM	#63
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	CHEST/SHOULDERS/TRIS BB FLAT BENCH -135X5 -185X6 PR+1 REP -185X3 WTF?! -185X4 I guess a PR is a PR but I was hoping for more. I almost lost it going for that last rep on the last set lol. BB UPRIGHT ROW (WITH EZ CURL BAR) -100X8 PR+10PDS -100X7 -100X7 I surprised my self with this one! BB SKULL CRUSHERS (WITH EZ CURL BAR) -70X12 PR+5 REPS -70X12 HELL YA DB INCLINE BENCH -60SX10 -60SX10 -60SX5 Ive never kept track of these but this a PR, but I wont count it. My RI was like 20 sec, so last set was worthless. SHOULDER PRESS MACHINE -110X10 -110X10 Ive never used this machine before. I was afraid to use free weights after that incline took all the energy from me. BENCH DIPS -BW+25X30 PR+10 REPS -BW+25X30 -BW+25X25 These hit the Tris nicely GRIPPER MACHINE -90X60SEC PR+20 SEC -90X50SEC This was one of my best work outs ever! Ever since I started this journal Ive been switching up my routines every work out and I think its really paying off. Jailhouse Journal

10-28-2007, 01:29 PM	#64
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,143 Photos: 5	good job on the prs 5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

10-29-2007, 10:33 PM	#65
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	BACK/BIS DEADLIFT -205X10 PR+5 REPS -205X8 -205X6 My form was dead on for the first 2 sets, then the last set was kinda sloppy. T-BAR ROWS -90X10 -90X10 -90X10 usually I do these on a machine at my gym laying down. I thot id try doing them with just the bar and some plates. It really felt like I was doing them wrong. Weight isn't including the bar. PREACHER CURLS -40X15 -50X10 First time doing these so this was a test. These felt gr8 tho! LAT PULL DOWN W/ FAT BAR -80X10 -100X10 -120X10 -140X5 ANOTHER TEST. SHRUGS ON DEAD LIFT MACHINE -90X15 -140X12 -160X10 ANOTHER TEST ALT DB CURLS -35SX7 -35SX6 never kept track of these -SOME ROTARY CUFF WORK RI 60-90 SEC BW-165.2 This was a nice session. Tried alot of new things today, so this wasn't really all out. Preacher curls FTW. Jailhouse Journal

10-30-2007, 06:55 PM	#66
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Looking good JH. You're pretty strong for your weight.

10-30-2007, 07:15 PM	#67
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	Nice bench and deads big JH! Two of the best oldies. "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

10-31-2007, 09:00 AM	#68
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	Thanks for the inspiring words guys! I'm off to the gym for legs now. Jailhouse Journal

10-31-2007, 10:40 AM	#69
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	LEGS/ABS LEG PRESS -270X12 -270X12 -270X12 -270X10 I was going as deep as possible for these. CALVE RAISE ON LEG PRESS MACHINE -180X10 -180X10 -180X10 FLOOR SIT UPS (W/ ELBOWS HITTING LEGS ALT BETWEEN L/R) -20 -16 -12 STANDING ALT LEG CURLS 60X7(L)PR+2 REPS 60X7(R) 60X7(L) 60X7(R) RI 60-90 SEC BW-166.9 The best part of this work out was the leg press, but it was kinda uncomfortable position. It was a fight for each rep (witch I like!). Also bw weight is coming up, and bf is coming down. Jailhouse Journal

10-31-2007, 10:51 AM	#70
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	That's a great workout, JailHouse! I'm curious about the rotator cuff work. Did you experience a shoulder problem before?

10-31-2007, 11:29 AM	#72
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	I figured. Pretty much everyone that I've talked to that does rotator work has been injured there (however slightly). I should point out that I'm also in that group! Here's a great article over a T-Nation about doing rotator work. It covers the physiology and gives some great exercise suggestions.

10-31-2007, 12:53 PM	#73
Brutus_G Registered User Join Date: Mar 2006 Posts: 5,122 Photos: 24	I'm liking the leg presses most guys just do 3/4 and they can press up 500+ pounds gotta love that atg feeling. "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

10-31-2007, 08:21 PM	#77
Rubes your sisters better Join Date: Jan 2007 Location: michigan Posts: 1,143 Photos: 5	hella work out JH keep up the great work. and take care of your shoulders you dont realize how much you need them till you mess them up 5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 38" vertical

11-01-2007, 12:17 PM	#79
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	CHEST/SHOULDERS/TRIS INCLINE DB PRESS -70X12 PR+20 PDS -70X10 -70X10 DB ARNOLD PRESS -45SX6 -45SX6 -45SX6 CG BENCH PRESS -155X5 PR+20PDS -155X5 PEC DECK MACHINE -60X10 -70X10 -80X8 Never used this before. DB MILITARY PRESS (SEATED) -40X12 -40X10 -40X8 TRI PUSH UPS -BWX25 (FAILURE) -BWX23 (FAILURE) STATIC DB HOLDS -80SX35SEC -80SX25SEC Never done these RI 60-90SEC BW-166.1PDS I really liked the pec deck machine. Ive herd alot of people here talk about it here so I gave it a try. Jailhouse Journal

11-01-2007, 02:34 PM	#81
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Great job, and shit hot incline pressing. BTW, I think the personal trainer just wanted to feel you up, it was all an excuse....

11-02-2007, 07:48 PM	#83
JailHouse Registered User Join Date: Dec 2006 Location: USA Posts: 1,600 Photos: 3	This morning..... BACK/BIS DEADLIFT -135X5 (WU) -135X5 (WU) -225X3 PR+20 PDS -225X3 -225X3 PULL UPS -BWX18 (PALMS IN) -BWX10 (PALMS OUT) -BWX4 (FAT BAR) -BWX6 (FAT BAR) 90SEC REST FOR LAST SET EZ BAR CURLS -80X4 (CLOSE GRIP) -80X5 (WIDE GRIP) ONE ARM DB ROWS -50X10 (R)(L) -55X10 (R)(L) -60X10 (R)(L) NEVER DONE THESE DB SHRUGS -65sX10 -70sX10 -70sX10 LOWER BACK CRUNCHES -BWX15 -BW+35X10 CUBAN PRESS (ROTARY CUFF WORK) -20sX8 -20sX8 THESE WERE HARDER THAN I THOUGHT THEY WOULD BE So close to my dead lift goal. Those lower back crunches made me sore as hell almost instantly. Jailhouse Journal

11-02-2007, 07:51 PM	#84
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Yeah, deadlifts can be pretty brutal.. I usually do them on my leg day. Great workout though!

11-02-2007, 07:56 PM	#85
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Nice workout, man! You gotta like those Cuban Presses! A very docile looking exercise that'll kick you in the ass.

11-03-2007, 07:25 AM	#86
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,999	Yeah, nice job JH. DB rows are great, try them unsupported for a twist.

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