Jailhouse Journal

JailHouse · 01-02-2008, 06:47 AM

BACK/BIS

PULL UPS
-BWX6 (FAT BAR)
-BWX10 (BEHIND HEAD)
-BWX10 (PALMS IN)

DEAD LIFT
-135X10
-135X10

DB BENT ROWS
-40sX8
-40sX8

DB HAMMER CURLS
-40sX5
-40sX4

SMITH MACHINE SHRUGS
-225X10
-225X10

SOME ROTARY CUFF WORK

This was kinda disappointing. My ribs were acting up the hole time, but nothing unbearable.

goob · 01-03-2008, 12:49 PM

Well, well. Look what they fucking cat dragged in?

Must have been a big fucking katt, judging by that workout. Back in business. How's things JH?

JailHouse · 01-03-2008, 09:25 PM

Quote:

Originally Posted by goob

Well, well. Look what they fucking cat dragged in?

Must have been a big fucking katt, judging by that workout. Back in business. How's things JH?

whats up goobster. Ive been doing the same thing uve been doing, abusing drugs and alcohol (badly). And I was hella injured. I'm about 80% recovered now, I'm still working on the abuse part. But ya I'm back full force in the gym.

JailHouse · 01-03-2008, 09:29 PM

LEGS/ABS

SMITH MACHINE BACK SQUATS
135X8
225X10
245X8
265X8
290X5
300X3
I felt like a god after these

SMITH MACHINE STANDING CALF RAISE
225X10
225X10

SEATED LEG CURLS
100X10
120X10
140X8
Never used this machine, it was nice.

DECLINE CRUNCHES
30
30
20
20

RI 60-90 SEC / BW-163

This was an amazing work out.

Rubes · 01-04-2008, 04:26 AM

looks like you have some strong ass legs. very nice work

Brutus_G · 01-04-2008, 08:08 AM

Someones back to kicking ass JH! Strong pullups to.

katt · 01-04-2008, 09:02 AM

Good God!

You should of felt good after those squats!

JailHouse · 01-04-2008, 09:15 AM

Thanks alot guys. It feels so good to be back. Ive got killer DOMS this morning, I could hardly walk out of my building this morning.

JailHouse · 01-04-2008, 09:22 AM

CHEST/SHOULDERS/TRIS

DB FLAT BENCH
70sX8 (WU)
75x10
80x8
80X5

STANDING MILITARY PRESS
95X8
95X8
95X8
95X7 1/2 (FAILED)

DIPS
BW+45X10
BW+45X6 (SHORT REST)
BWX15
BWX15

GRIPPER MACHINE
135X35SEC
135X35SEC

RI 90-120SEC BW-161

I tried some thing different with the weighted dips. I used a regular weight lifting belt and strapped a DB to it. I really couldn't get the DB in a comfortable position. I need to get my own chain belt, some one keeps stealing the one at my gym.

JailHouse · 01-07-2008, 09:02 PM

BACK/BIS

LAT PULL DOWNS
-110X12
-120X15
-120X13
-120X12

ONE ARM DB ROWS
-70sX8 (L&R)
-70sX8 (L&R)
-70sX8 (L&R)

PREACHER CURLS
-50X16 (INNER GRIP)
-50X10 (OUTER GRIP)

LOWER BACK CRUNCH MACHINE
-90X20
-130X15
-150X10
-160X9

SHRUGS ON DEAD LIFT MACHINE
-230X12
-250X8
-250X6

BW 164

This was nice.

goob · 01-08-2008, 06:14 AM

Shit, nice couple of workouts JH. Dips, and flat bench are awesome.

Nice Rowing too. Back with a bang I see.....

JailHouse · 01-09-2008, 06:58 PM

Quote:

Originally Posted by goob

Shit, nice couple of workouts JH. Dips, and flat bench are awesome.

Nice Rowing too. Back with a bang I see.....

Thanks goob my goal for 08 is to really push my self.

JailHouse · 01-09-2008, 07:07 PM

legs/abs

hack Squat Machine
90x5 (wu)
180x10
200x10
220x10
240x8

decline Sit Ups
40
30
20
30
20

standing Ham Curl Machine
40x8 Per Leg
40x8 Per Leg
40x8 Per Leg

seated Horizontal Calf Press
270x15
270x12
270x12

bw-164

Brutus_G · 01-09-2008, 07:32 PM

Nice numbers JH!

the other half · 01-09-2008, 07:46 PM

glad to see you back at it, sometimes the rest from an injury can help the rest of your workout. just dont kill yourself, and miss more time.

great workouts for just getting back.

goob · 01-10-2008, 11:02 AM

Yeah, great number JH, your a strong mofo.

JailHouse · 01-11-2008, 12:06 AM

Thanks for the support guys. I do think the break helped. Ive also started eating my ass off since coming back, kinda dirty tho.

JailHouse · 01-11-2008, 12:14 AM

DB OHP SEATED
50sX10
50sX10
55sX10 PR FOR WEIGHT
55sX6

DB FLYS
35sX16
40sX11
45sX10
50sX10
never done these.

DB SKULL CRUSHERS
25sX10
25sX10
30sX7
never done these

DB STATIC HOLDS
80sX25SEC

BW-165

This was nice. The flys were making my face red, kinda weird. Ive always wanted to try the db crushers. Using the db is way harder that the ez bar. And finally got my weight back to 165.

Brutus_G · 01-11-2008, 07:29 AM

I know i hate doing DB skull crushers nothing but joint pain for me.

goob · 01-11-2008, 12:57 PM

Quote:

Originally Posted by Brutus_G

I know i hate doing DB skull crushers nothing but joint pain for me.

Well, have a joint to ease the pain.

Good work JH. What height are you?

JailHouse · 01-12-2008, 11:51 AM

ya B I dont think ill do crushers like that any more. I am 5'9 Goob. How tall are you?

JailHouse · 01-12-2008, 11:53 AM

getting ready to do my back day. Do you guys think I should do more work per body part? I'm only doing one exercise with 4 sets per muscle right now.

JailHouse · 01-12-2008, 02:46 PM

DEAD LIFT
135X10
205X10
225X8 PR+5 REPS
225X5
225X3 (didn't wanna push my luck)

PULL UPS
10
10
6
7

SEATED CABLE ROWS W/ V BAR
150X8
150X10
150x7

EZ BAR CURLS
60X8 (INNER GRIP)
70X4 (INNER)
80X4 (OUT)
90X2 (OUT) PR FOR WEIGHT
i know i curl like a bitch, I'm workin on that

SEATED DB SHRUGS
80sX9 PR FOR WEIGHT
80sX7
80sX6

BW-165

I was kinda afraid to Dlift that weight. last time I did 225 I hurt my back for about 2 weeks. But I felt pumped and my form was dead on this time.

Brutus_G · 01-13-2008, 07:54 AM

I think we've all messed up our backs in some way, i fucked mine up being stupid and doing dead lifts with a rounded back.

JailHouse · 01-15-2008, 09:26 PM

Quote:

Originally Posted by Brutus_G

I think we've all messed up our backs in some way, i fucked mine up being stupid and doing dead lifts with a rounded back.

ya I did the same thing, I couldnt stand or sit right for a few weeks. This video has really help me with my forum.

YouTube Video

JailHouse · 01-15-2008, 09:31 PM

leg Press
180x10
360x10
410x8 Pr
410x6
410x5

decline Sit Ups
Bw+25x15
Bw+25x15
Bw+25x10
Bw+25x10

lying Ham Curls
130x9
140x8
150x5
150x5

seated Calf Raise
90x20
90x25
90x30 Pr
90x20

bw-166

goob · 01-16-2008, 05:18 AM

Quote:

Originally Posted by JailHouse

ya B I dont think ill do crushers like that any more. I am 5'9 Goob. How tall are you?

About 5'7-5'8" @ 150 lb's.

Training looking good. I hear you on the deads, I fucked my back for days doing them, so I came up with a solution: Fuck 'em. I won't do them any more.

Brutus_G · 01-16-2008, 08:26 AM

Nice numbers JH!

01-02-2008, 06:47 AM	#151
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com BACK/BIS PULL UPS -BWX6 (FAT BAR) -BWX10 (BEHIND HEAD) -BWX10 (PALMS IN) DEAD LIFT -135X10 -135X10 DB BENT ROWS -40sX8 -40sX8 DB HAMMER CURLS -40sX5 -40sX4 SMITH MACHINE SHRUGS -225X10 -225X10 SOME ROTARY CUFF WORK This was kinda disappointing. My ribs were acting up the hole time, but nothing unbearable.
	Jailhouse Journal

01-04-2008, 04:26 AM	#155
Rubes who stole my pancake Join Date: Jan 2007 Location: michigan Posts: 1,005 Blog Entries: 1 Photos: 5	looks like you have some strong ass legs. very nice work
	5'7" 173lbsl squat:365x2 11/19/07 bench 225x3 1/11/08 40 time: 4.51sec march 10th 07 33" vertical

01-04-2008, 08:08 AM	#156
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Someones back to kicking ass JH! Strong pullups to.
	"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

01-09-2008, 07:32 PM	#164
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Nice numbers JH!
	"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

01-09-2008, 07:46 PM	#165
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	glad to see you back at it, sometimes the rest from an injury can help the rest of your workout. just dont kill yourself, and miss more time. great workouts for just getting back.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

01-03-2008, 12:49 PM	#152
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,345	Well, well. Look what they fucking cat dragged in? Must have been a big fucking katt, judging by that workout. Back in business. How's things JH?

01-03-2008, 09:29 PM	#154
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	LEGS/ABS SMITH MACHINE BACK SQUATS 135X8 225X10 245X8 265X8 290X5 300X3 I felt like a god after these SMITH MACHINE STANDING CALF RAISE 225X10 225X10 SEATED LEG CURLS 100X10 120X10 140X8 Never used this machine, it was nice. DECLINE CRUNCHES 30 30 20 20 RI 60-90 SEC / BW-163 This was an amazing work out.
	Jailhouse Journal

01-04-2008, 09:02 AM	#157
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Good God! You should of felt good after those squats!

01-04-2008, 09:15 AM	#158
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Thanks alot guys. It feels so good to be back. Ive got killer DOMS this morning, I could hardly walk out of my building this morning.
	Jailhouse Journal

01-04-2008, 09:22 AM	#159
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	CHEST/SHOULDERS/TRIS DB FLAT BENCH 70sX8 (WU) 75x10 80x8 80X5 STANDING MILITARY PRESS 95X8 95X8 95X8 95X7 1/2 (FAILED) DIPS BW+45X10 BW+45X6 (SHORT REST) BWX15 BWX15 GRIPPER MACHINE 135X35SEC 135X35SEC RI 90-120SEC BW-161 I tried some thing different with the weighted dips. I used a regular weight lifting belt and strapped a DB to it. I really couldn't get the DB in a comfortable position. I need to get my own chain belt, some one keeps stealing the one at my gym.
	Jailhouse Journal

01-07-2008, 09:02 PM	#160
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	BACK/BIS LAT PULL DOWNS -110X12 -120X15 -120X13 -120X12 ONE ARM DB ROWS -70sX8 (L&R) -70sX8 (L&R) -70sX8 (L&R) PREACHER CURLS -50X16 (INNER GRIP) -50X10 (OUTER GRIP) LOWER BACK CRUNCH MACHINE -90X20 -130X15 -150X10 -160X9 SHRUGS ON DEAD LIFT MACHINE -230X12 -250X8 -250X6 BW 164 This was nice.
	Jailhouse Journal

01-08-2008, 06:14 AM	#161
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,345	Shit, nice couple of workouts JH. Dips, and flat bench are awesome. Nice Rowing too. Back with a bang I see.....

01-09-2008, 07:07 PM	#163
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	legs/abs hack Squat Machine 90x5 (wu) 180x10 200x10 220x10 240x8 decline Sit Ups 40 30 20 30 20 standing Ham Curl Machine 40x8 Per Leg 40x8 Per Leg 40x8 Per Leg seated Horizontal Calf Press 270x15 270x12 270x12 bw-164
	Jailhouse Journal

01-10-2008, 11:02 AM	#166
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,345	Yeah, great number JH, your a strong mofo.

01-11-2008, 12:06 AM	#167
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Thanks for the support guys. I do think the break helped. Ive also started eating my ass off since coming back, kinda dirty tho.
	Jailhouse Journal

01-11-2008, 12:14 AM	#168
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	<Dumbell D Day> DB OHP SEATED 50sX10 50sX10 55sX10 PR FOR WEIGHT 55sX6 DB FLYS 35sX16 40sX11 45sX10 50sX10 never done these. DB SKULL CRUSHERS 25sX10 25sX10 30sX7 never done these DB STATIC HOLDS 80sX25SEC BW-165 This was nice. The flys were making my face red, kinda weird. Ive always wanted to try the db crushers. Using the db is way harder that the ez bar. And finally got my weight back to 165.
	Jailhouse Journal

01-11-2008, 07:29 AM	#169
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	I know i hate doing DB skull crushers nothing but joint pain for me.
	"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

01-12-2008, 11:51 AM	#171
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	ya B I dont think ill do crushers like that any more. I am 5'9 Goob. How tall are you?
	Jailhouse Journal

01-12-2008, 11:53 AM	#172
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	getting ready to do my back day. Do you guys think I should do more work per body part? I'm only doing one exercise with 4 sets per muscle right now.
	Jailhouse Journal

01-12-2008, 02:46 PM	#173
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Back/bis DEAD LIFT 135X10 205X10 225X8 PR+5 REPS 225X5 225X3 (didn't wanna push my luck) PULL UPS 10 10 6 7 SEATED CABLE ROWS W/ V BAR 150X8 150X10 150x7 EZ BAR CURLS 60X8 (INNER GRIP) 70X4 (INNER) 80X4 (OUT) 90X2 (OUT) PR FOR WEIGHT i know i curl like a bitch, I'm workin on that SEATED DB SHRUGS 80sX9 PR FOR WEIGHT 80sX7 80sX6 BW-165 I was kinda afraid to Dlift that weight. last time I did 225 I hurt my back for about 2 weeks. But I felt pumped and my form was dead on this time.
	Jailhouse Journal

01-13-2008, 07:54 AM	#174
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	I think we've all messed up our backs in some way, i fucked mine up being stupid and doing dead lifts with a rounded back.
	"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

01-15-2008, 09:31 PM	#176
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 798	Legs/abs leg Press 180x10 360x10 410x8 Pr 410x6 410x5 decline Sit Ups Bw+25x15 Bw+25x15 Bw+25x10 Bw+25x10 lying Ham Curls 130x9 140x8 150x5 150x5 seated Calf Raise 90x20 90x25 90x30 Pr 90x20 bw-166
	Jailhouse Journal

01-16-2008, 08:26 AM	#178
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Nice numbers JH!
	"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