Jailhouse Journal

JailHouse · 11-05-2007, 06:35 AM

Quote:

Originally Posted by Brutus_G

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.

Really you thinks so? I'm thinking about getting a test done with calipers. Any suggestions?

JailHouse · 11-05-2007, 06:40 AM

Thanks for the commits every one! I took the weekend off to recover. My middle back has a little pain still from back day

I'm off to the gym now for legs and abs

JailHouse · 11-05-2007, 11:05 AM

Damn, this work out suxed. My diet this weekend was lots of drugs and beer, and not much food. I just felt really weak.

LEGS/ABS

BB SQUATS
-135X5 (FRONT)
-185X5 (FRONT)
-225X5 (BACK)
-225X5 (BACK)
-225X5 (BACK)
I got weaker some how?

ABS MACHINE
-130X10
-130X8
-120X10
-120X8

LYING HAM CURLS
170X5 PR+10PDS
170X5
170X5

STANDING CALVE RAISE MACHINE
-280X10
-280X10
-280X7

HANGING LEG RAISES
-BWX20
-BWX3 (HOLDING FOR 10SEC)
-BWX20
-BWX3 (HOLDING FOR 10SEC)

RI 60-90SEC BW-165

I was pissed about my squats that I decided to kill my abs.

Brutus_G · 11-05-2007, 12:10 PM

Quote:

Originally Posted by JailHouse

Really you thinks so? I'm thinking about getting a test done with calipers. Any suggestions?

Buy your own set off amazon or Bodybuilding.com and be consistent with how hard you pinch them. Calipers tend to measure your BF lower than it actually is or higher for small amount of people(usually African american thicker skin i guess?).

goob · 11-06-2007, 08:11 AM

No need to be pissed at that. Those squats are good in my book. Workout overall looks tight. Good work.

JailHouse · 11-06-2007, 05:53 PM

Quote:

goob No need to be pissed at that. Those squats are good in my book. Workout overall looks tight. Good work.

Thanks man

Quote:

Brutus Buy your own set off amazon or Bodybuilding.com and be consistent with how hard you pinch them. Calipers tend to measure your BF lower than it actually is or higher for small amount of people(usually African american thicker skin i guess?).

Im gunna have to look in to that. Thanks for the info!

JailHouse · 11-06-2007, 06:06 PM

CHEST/SHOULDERS/TRIS

DB ARNOLD PRESS
-50sX8 PR+2 REPS
-50sX8
-50sX6

BB INCLINE BENCH
-155X3
-145X5
-145X3
Wish I had a spotter so I could push my self more

SKULL CRUSHERS W/ EZ CURL BAR
-80X6 PR+10 PDS
-80X6

UPRIGHT ROWS W/ EZ CURL BAR
-100X10 PR+2 REPS
-100X8
-100X7

PEC DECK MACHINE
-90X10 PR+10PDS
-100X8 PR+10PDS
-100X8

BW DIPS
-30 *I did this really fast so my ROM might not have been perfect
-20 *I did these slow with full ROM
-15 *Same as above

GRIPPER MACHINE
125X45SEC PR+35PDS
125X40SEC

RI 60SEC BW-162.2

I still felt week from this weekend, so I did mostly exercises that I knew I could get PRs with. I diddnt have that super hype feeling I usually get before I lift, you know the feeling when no body better fuck with you, that mosh pit mentality lol.

goob · 11-07-2007, 08:52 AM

Holy shit ! Nice dip action. 30!!!!??????? That's nuts.

**DOMS** · 11-07-2007, 09:36 AM

That's a solid workout, JailHouse.

I type pretty fast, and the first time I typed your name, I wrote "JailBait". Opps, Freudian slip.

Nice job on the Arnold's. Those things are a bitch to do.

JailHouse · 11-07-2007, 11:43 AM

Quote:

Originally Posted by goob

Holy shit ! Nice dip action. 30!!!!??????? That's nuts.

Ya man I was goin so fast with them I almost lost count lol.

JailHouse · 11-07-2007, 11:46 AM

Quote:

Originally Posted by DOMS

That's a solid workout, JailHouse.

I type pretty fast, and the first time I typed your name, I wrote "JailBait". Opps, Freudian slip.

Nice job on the Arnold's. Those things are a bitch to do.

You got the hook up on some JailBait man? Dont hold out on me! lol jk. Arnolds are frekkin sweet as shit, their pretty much my fav shoulder move.

JailHouse · 11-07-2007, 11:52 AM

BACK/BIS

PULL UPS
-BWX12 (FAT BAR) PR+6 REPS *Ive always struggled with theses so this was a sexy PR!
-BWX12 (PALMS OUT)
-BWX12 (PALMS IN)
I tried switching the order from my usual P/Us. The results were gr8

PREACHER CURLS W/ EZ CURL BAR
-60X8 (INNER GRIP) PR+10 PDS
-60X8 (OUTER GRIP)

ONE ARM DB ROWS
-70X6 (R+L) PR+10 PDS
-70X6 (R+L)

SHRUGS ON DEAD LIFT MACHINE
-180X10 PR+10 PDS
-180X10
-180X10

LOWER BACK CRUNCHES
-BWX15
-BWX10
-BWX10
I could really feel these

-3 SETS OF ROTARY CUFF WORK

RI-60 BW-163.1

Lots of PRs here! I was very satisfied with this session.

Brutus_G · 11-07-2007, 04:31 PM

Man you got those body weight exercises down buddy! Very strong 30 reps I'm impressed.

goob · 11-08-2007, 09:33 AM

Congrats on the PR's. You shave good numbers for someone who weighs 163.

What height are you?

JailHouse · 11-08-2007, 10:22 AM

Quote:

Originally Posted by Brutus_G

Man you got those body weight exercises down buddy! Very strong 30 reps I'm impressed.

Thanks Big G! I'm gunna go weighted for a few weeks now.

JailHouse · 11-08-2007, 10:27 AM

Quote:

Originally Posted by goob

Congrats on the PR's. You shave good numbers for someone who weighs 163.

What height are you?

Thank you SIR! I'm some where between 5'8-5'9. I'm not sure where I want my weight to be. I was thinking about just working on my power to weight ratio for now. I want to be shredded for this summer, so I just started to add more my protein to my diet yesterday so well see what happens.

JailHouse · 11-08-2007, 10:36 AM

LEGS/ABS

HACK SQUAT MACHINE
-230X8 (CLOSE STANCE) PR+50 LBS
-230X8 (WIDE STANCE)
-230X8 (CLOSE)
-230X8 (WIDE)
These were kinda hard, but I felt them.

DECLINE SIT UPS
-BWX20
-BW+10X12 PR+10PDS
-BW+10X12

ALT STANDING LEG CURL MACHINE
-60X10 (R&L) PR+3 REPS
-60X8 (R&L)

LOWER AB MACHINE
-30X15
-60X12
This machine sux

SEATED CALVE MACHINE (WEIGHT RESTS ON QUADS)
-90X20
-90X20
-90X20
I don't know what this machine is called but its nice.

RI 60-90SEC BW-163

This was a nice work out. I'm hoping for some killer DOMS from those hack squats.

Brutus_G · 11-08-2007, 05:29 PM

Ha i got you beat on the seated calve raises now i only gotta catch you on the hack squats!

Rubes · 11-08-2007, 05:34 PM

nice workout jailhouse keep up the good work

JailHouse · 11-08-2007, 09:15 PM

Quote:

Originally Posted by Brutus_G

Ha i got you beat on the seated calve raises now i only gotta catch you on the hack squats!

While ur doin that ill be at the squat rack trying to beat ur curls lol. The hack squats were done on a sled machine, so its prolly a lot easier than just using a BB.

JailHouse · 11-08-2007, 09:17 PM

Quote:

Originally Posted by Rubes

nice workout jailhouse keep up the good work

Whats up man youve been MIA for a while. Thanks for the kind words.

the other half · 11-09-2007, 10:10 AM

hey jailhouse, looking good in here, i have been a litte preoccupied for awhile. strenght is looking awesome.

goob · 11-09-2007, 10:39 AM

Nice Squats JH. Do you workout alone?

JailHouse · 11-09-2007, 07:20 PM

Thanks for the commits guys! And unfortunately I work out alone. I wish I had a partner to spot me. One time I got stuck trying to do BB bench and some dude had to help get the BB off my chest, it was embarrassing as shit, ever since then Ive been afraid to push my self with those.

JailHouse · 11-09-2007, 07:26 PM

This morning

CHEST/SHOULDERS/TRIS

DB FLAT BENCH
-50sX10 (WU)
-90sX5
-90sX6 PR+1 REP
-90sX4

DB SHOULDER PRESS
-50sX11 PR+1 REP
-50sX8
-50sX8

DB OH TRI EX
-55sX5 PR+5 PDS
-55sX5

DIPS (CHEST FORWARD)
-BW+45X10
-BW+45X10
-BW+45X10
never kept track of these

RI-60SEC BW-163

I was running late for work so I had to cut this short. I was in such a rush, I felt light headed when I was done.

33sun33 · 11-09-2007, 07:43 PM

Damn, those are awesome dip and DB bench numbers!!

JailHouse · 11-10-2007, 08:53 AM

Quote:

Originally Posted by 33sun33

Damn, those are awesome dip and DB bench numbers!!

Thanks man. I haven't done weighted dips in a while so those took a lot outa me.

11-07-2007, 04:31 PM	#103
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Man you got those body weight exercises down buddy! Very strong 30 reps I'm impressed.
	"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

11-08-2007, 05:29 PM	#108
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Ha i got you beat on the seated calve raises now i only gotta catch you on the hack squats!
	"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

11-08-2007, 05:34 PM	#109
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	nice workout jailhouse keep up the good work
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 33" vertical

11-09-2007, 10:10 AM	#112
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	hey jailhouse, looking good in here, i have been a litte preoccupied for awhile. strenght is looking awesome.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

11-09-2007, 07:43 PM	#116
33sun33 Registered User Join Date: Jan 2006 Location: Albany, New York Posts: 157	Damn, those are awesome dip and DB bench numbers!!
	Stats: 6"3, 225lbs, 18%-ish bodyfat??, cutting

11-05-2007, 06:40 AM	#92
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Thanks for the commits every one! I took the weekend off to recover. My middle back has a little pain still from back day I'm off to the gym now for legs and abs
	Jailhouse Journal

11-05-2007, 11:05 AM	#93
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Damn, this work out suxed. My diet this weekend was lots of drugs and beer, and not much food. I just felt really weak. LEGS/ABS BB SQUATS -135X5 (FRONT) -185X5 (FRONT) -225X5 (BACK) -225X5 (BACK) -225X5 (BACK) I got weaker some how? ABS MACHINE -130X10 -130X8 -120X10 -120X8 LYING HAM CURLS 170X5 PR+10PDS 170X5 170X5 STANDING CALVE RAISE MACHINE -280X10 -280X10 -280X7 HANGING LEG RAISES -BWX20 -BWX3 (HOLDING FOR 10SEC) -BWX20 -BWX3 (HOLDING FOR 10SEC) RI 60-90SEC BW-165 I was pissed about my squats that I decided to kill my abs.
	Jailhouse Journal

11-06-2007, 08:11 AM	#95
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,356	No need to be pissed at that. Those squats are good in my book. Workout overall looks tight. Good work.

11-06-2007, 06:06 PM	#97
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	CHEST/SHOULDERS/TRIS DB ARNOLD PRESS -50sX8 PR+2 REPS -50sX8 -50sX6 BB INCLINE BENCH -155X3 -145X5 -145X3 Wish I had a spotter so I could push my self more SKULL CRUSHERS W/ EZ CURL BAR -80X6 PR+10 PDS -80X6 UPRIGHT ROWS W/ EZ CURL BAR -100X10 PR+2 REPS -100X8 -100X7 PEC DECK MACHINE -90X10 PR+10PDS -100X8 PR+10PDS -100X8 BW DIPS -30 I did this really fast so my ROM might not have been perfect -20 I did these slow with full ROM -15 Same as above GRIPPER MACHINE 125X45SEC PR+35PDS 125X40SEC RI 60SEC BW-162.2* I still felt week from this weekend, so I did mostly exercises that I knew I could get PRs with. I diddnt have that super hype feeling I usually get before I lift, you know the feeling when no body better fuck with you, that mosh pit mentality lol.
	Jailhouse Journal

11-07-2007, 08:52 AM	#98
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,356	Holy shit ! Nice dip action. 30!!!!??????? That's nuts.

11-07-2007, 11:52 AM	#102
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	BACK/BIS PULL UPS -BWX12 (FAT BAR) PR+6 REPS Ive always struggled with theses so this was a sexy PR! -BWX12 (PALMS OUT) -BWX12 (PALMS IN) I tried switching the order from my usual P/Us. The results were gr8 PREACHER CURLS W/ EZ CURL BAR -60X8 (INNER GRIP) PR+10 PDS -60X8 (OUTER GRIP) ONE ARM DB ROWS -70X6 (R+L) PR+10 PDS -70X6 (R+L) SHRUGS ON DEAD LIFT MACHINE -180X10 PR+10 PDS -180X10 -180X10 LOWER BACK CRUNCHES -BWX15 -BWX10 -BWX10 I could really feel these -3 SETS OF ROTARY CUFF WORK RI-60 BW-163.1* Lots of PRs here! I was very satisfied with this session.
	Jailhouse Journal

11-08-2007, 09:33 AM	#104
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,356	Congrats on the PR's. You shave good numbers for someone who weighs 163. What height are you?

11-08-2007, 10:36 AM	#107
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	LEGS/ABS HACK SQUAT MACHINE -230X8 (CLOSE STANCE) PR+50 LBS -230X8 (WIDE STANCE) -230X8 (CLOSE) -230X8 (WIDE) These were kinda hard, but I felt them. DECLINE SIT UPS -BWX20 -BW+10X12 PR+10PDS -BW+10X12 ALT STANDING LEG CURL MACHINE -60X10 (R&L) PR+3 REPS -60X8 (R&L) LOWER AB MACHINE -30X15 -60X12 This machine sux SEATED CALVE MACHINE (WEIGHT RESTS ON QUADS) -90X20 -90X20 -90X20 I don't know what this machine is called but its nice. RI 60-90SEC BW-163 This was a nice work out. I'm hoping for some killer DOMS from those hack squats.
	Jailhouse Journal

11-09-2007, 10:39 AM	#113
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,356	Nice Squats JH. Do you workout alone?

11-09-2007, 07:20 PM	#114
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Thanks for the commits guys! And unfortunately I work out alone. I wish I had a partner to spot me. One time I got stuck trying to do BB bench and some dude had to help get the BB off my chest, it was embarrassing as shit, ever since then Ive been afraid to push my self with those.
	Jailhouse Journal

11-09-2007, 07:26 PM	#115
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	This morning CHEST/SHOULDERS/TRIS DB FLAT BENCH -50sX10 (WU) -90sX5 -90sX6 PR+1 REP -90sX4 DB SHOULDER PRESS -50sX11 PR+1 REP -50sX8 -50sX8 DB OH TRI EX -55sX5 PR+5 PDS -55sX5 DIPS (CHEST FORWARD) -BW+45X10 -BW+45X10 -BW+45X10 never kept track of these RI-60SEC BW-163 I was running late for work so I had to cut this short. I was in such a rush, I felt light headed when I was done.
	Jailhouse Journal