Jailhouse Journal

JailHouse · 01-22-2008, 09:39 AM

Quote:

Originally Posted by Rubes

nice w/o

thank u

JailHouse · 01-22-2008, 09:42 AM

Quote:

Originally Posted by the other half

we hardly ever do decline press. but it hits the lower part of the pecs, and also alittle bit of the tri.

great looking number so on the leg workout. those front squats are a bitch, but you have to like them. my biceps always cramp when i get to the heavy weights. and you will hit the bench better next time. still looks like an awsome workout.

Thanks OH. front squats are killer for me to, my arms usually fail way before my legs. Do you do ur fronts Olympic or body builder style? I think next chest day I'm gunna throw in some decline stuff and see what happens.

JailHouse · 01-22-2008, 08:20 PM

rack pull deads
225x10
275x5
295x2
295x2
295x3
295x2
never done these

preacher curls
60x10
70x6
70x6
70x7 pr

lat pull down fat bar
140x6 rep pr
140x6
150x4 wieght pr
150x5

horizontal pull machine
90x5
140x3
140x3
130x4
130x3

incline bench db shrugs
60Sx20
60Sx15
60Sx13
never done these

-some rotary cuff stuff

bw-168- Ive been eating my ass off for 2 weeks

Rack pulls are the shit, I could feel it in my lower back instantly. I couldn't get a grip past 225. I can see why people use straps now, I might get a pair my self. The incline shrugs were weired, there wasn't to much ROM with them. I'm hoping to hit 170 bw this week.

the other half · 01-23-2008, 11:19 AM

Quote:

Originally Posted by JailHouse

Thanks OH. front squats are killer for me to, my arms usually fail way before my legs. Do you do ur fronts Olympic or body builder style? I think next chest day I'm gunna throw in some decline stuff and see what happens.

i have my arms crossed in front.
great job on the rack pulls-did you feel those!

Brutus_G · 01-23-2008, 02:31 PM

I love rack pulls! They are the shit nothing nails your back and traps like em and nothing is as fun for your lower body except leg press.

**DOMS** · 01-23-2008, 02:35 PM

Solid job on the Preachers!

goob · 01-23-2008, 03:16 PM

Thats a shed load of volume, well done fellow ivy-leaguer.

JailHouse · 01-23-2008, 05:39 PM

Quote:

Originally Posted by the other half

i have my arms crossed in front.
great job on the rack pulls-did you feel those!

ya I'm feeling them right now. I wanna get some straps and try them again.

JailHouse · 01-23-2008, 05:40 PM

Quote:

Originally Posted by Brutus_G

I love rack pulls! They are the shit nothing nails your back and traps like em and nothing is as fun for your lower body except leg press.

agreed!

JailHouse · 01-23-2008, 05:42 PM

Quote:

Originally Posted by DOMS

Solid job on the Preachers!

Thanks DOMS. I think I do better on preachers that regular curls for some reason.

JailHouse · 01-23-2008, 05:43 PM

Quote:

Originally Posted by goob

Thats a shed load of volume, well done fellow ivy-leaguer.

Yes yes Mr Goob, I do enjoy the higher volume loads vary much indeed.

JailHouse · 01-23-2008, 07:44 PM

smith machine squats
135x8
225x12
225x10
225x5

sitting crunch machine
100x20
100x18
100x12
100x14

incline calf raise
160x12
140x17

seated ham curls
100x20
100x18
100x17
100x12

this was my shortest work out in a while cuz of the short ri. this killed me, I have no cardio at all. I'm gunna start throwin in high rep work outs every once in a while to switch things up.

JailHouse · 01-24-2008, 08:24 PM

decline bb bench
135x20
135x12
135x6
135x9 (wide grip)
135x6 (wide grip)
never done these

seated bb military press
95x8
95x7
95x4
95x4
weak

skull crushers
60x15 rep pr
60x8
60x6
605

push ups
20 wide
10 close
12 feet inclined

seated push up machine
100x15
100x12
100x9
100x10

bw 174 (crazy)

I kept my RI to a strict 30sec, it really kicked my ass. couldn't believe my weight went up so much. Ive been eating 5-6 huge meals a day for over 2 weeks, 3 out of 6 of my meals are not perfect (subway, chipoltte, Boston market, kfc, ect). I looked in the mirror and i can see Ive lost some of my lean. I'm gunna go on a strict cut some time in march.

Burner02 · 01-25-2008, 10:35 AM

Quote:

Originally Posted by JailHouse

ya I'm feeling them right now. I wanna get some straps and try them again.

I use these:
Weightlifting and straps, mens workout gloves, weightlifting gear, weightlifting exercises
LOT easier than trying to use regular straps...plus literally only takes a couple seconds to 'strap' in to a DB...

Quote:

Originally Posted by the other half

i have my arms crossed in front.
great job on the rack pulls-did you feel those!

Don't you get that choking sensation? i keep my arms crosseed, high..and the bar seems to rest against my throat...so I dont' go over 135...just use higher reps.

Dam dude....30 sec. RI'S? insane! I tied 1 minute rests..and that keeps me going....

I didn't like rack pulls...I'm 5'9", ended up standing on 3, 45 lb plates to get my knees over the bar, so I some what of a range of motion. I think I just prefer regular deads.

goob · 01-25-2008, 12:17 PM

Nice benching. x 20!!!!!!!???????

You a mad cookie JH, a mad 'un indeed.

JailHouse · 01-27-2008, 11:11 AM

Quote:

Originally Posted by Burner02

I use these:
Weightlifting and straps, mens workout gloves, weightlifting gear, weightlifting exercises
LOT easier than trying to use regular straps...plus literally only takes a couple seconds to 'strap' in to a DB...

Don't you get that choking sensation? i keep my arms crosseed, high..and the bar seems to rest against my throat...so I dont' go over 135...just use higher reps.

Dam dude....30 sec. RI'S? insane! I tied 1 minute rests..and that keeps me going....

I didn't like rack pulls...I'm 5'9", ended up standing on 3, 45 lb plates to get my knees over the bar, so I some what of a range of motion. I think I just prefer regular deads.

ya theres a wieght lifters werehouse over here ill prolly pick some straps up. the 30 sec thing is some thing im trying just for this week, its kickin my ass. I do my front squats elbows out but im about to try arms crossed for a change.
I had to stand on a platform also to get my knees about the bar lol.

JailHouse · 01-27-2008, 11:13 AM

Quote:

Originally Posted by goob

Nice benching. x 20!!!!!!!???????

You a mad cookie JH, a mad 'un indeed.

i couldn't believe it my self, but I think decline is easier that flat.

JailHouse · 01-27-2008, 01:33 PM

assisted pull ups w/ fat bar
50x11
60x8
80x10
90x8
100x10
total reps=47
these burned

lower back crunch machine
150x20 rep pr
150x13
130x15
130x15
130x12
total reps=75
really felt these

db hammer curls
35'sX10
30'sX10
25'sX10
total reps=30

shrugs on deadlift machine
180x18 rep pr
180x13
180x9
total reps=40

Row machine (resistance all the way up)
5min

bw 174.3

I was dead after those rows. I couldn't even move my arms to right in my log.

JailHouse · 01-27-2008, 01:53 PM

The RI was still 30sec. I'm goin back to my regular routine tomorrow.

Brutus_G · 01-27-2008, 07:48 PM

Thats a quick weight gain huh lol?

Burner02 · 01-28-2008, 08:41 AM

looks pretty intense w/ just 30 sec RI....can imagine you are huffing for breath at the end of the workout...

goob · 01-28-2008, 02:35 PM

Kicking major ass Mr. House. Nice shrugging.

JailHouse · 01-28-2008, 09:58 PM

G Ive been prolly taking in over 6000 cals for almost a month. Ive been too lazy to cook with the cold weather.

Burner ya it gets you in and out of the gym real fast lol.

goob ya those are one of my fav trap moves.

JailHouse · 01-28-2008, 10:06 PM

Hack squat sled machine
180x10
270x6 weight pr
270x4
270x3
I had to stop these early cuz of upper thigh pain

Decline sit ups
45x15 wight on chest
45x10 holding wieght in the air
25x8 weight on chest
25x8 in air

Lying ham curls
170x4
170x3
160x5
160x3

Seated calf raise
115x12 weight pr
115x12
115x10
115x8
nice pump

Lying leg press machine
230x8
250x10
270x8
never used this

I used longer RIs for most of these. The hack squats gave me some weired pain, any ideas? I got some protein powder for the first time in a while (been spending to much on real food). This stuff is called ProNos, its some real good stuff.

katt · 01-29-2008, 07:45 AM

hows the taste and mixability of the protein? I haven't heard of that brand before - how's the cost compare to others?

the other half · 01-29-2008, 10:19 AM

gotta love the leg days. i like the hack squat, but the laying leg press kicks my ass. way to keep at it. gotta love the weights and the weight going up.
someday we may meet in the middle. at about 190 lbs.

01-22-2008, 08:20 PM	#213
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	Back/bis rack pull deads 225x10 275x5 295x2 295x2 295x3 295x2 never done these preacher curls 60x10 70x6 70x6 70x7 pr lat pull down fat bar 140x6 rep pr 140x6 150x4 wieght pr 150x5 horizontal pull machine 90x5 140x3 140x3 130x4 130x3 incline bench db shrugs 60Sx20 60Sx15 60Sx13 never done these -some rotary cuff stuff bw-168- Ive been eating my ass off for 2 weeks Rack pulls are the shit, I could feel it in my lower back instantly. I couldn't get a grip past 225. I can see why people use straps now, I might get a pair my self. The incline shrugs were weired, there wasn't to much ROM with them. I'm hoping to hit 170 bw this week.
	Jailhouse Journal

01-23-2008, 02:31 PM	#215
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	I love rack pulls! They are the shit nothing nails your back and traps like em and nothing is as fun for your lower body except leg press.
	"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

01-23-2008, 07:44 PM	#222
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	legs/abs (high rep/short ri) smith machine squats 135x8 225x12 225x10 225x5 sitting crunch machine 100x20 100x18 100x12 100x14 incline calf raise 160x12 140x17 seated ham curls 100x20 100x18 100x17 100x12 this was my shortest work out in a while cuz of the short ri. this killed me, I have no cardio at all. I'm gunna start throwin in high rep work outs every once in a while to switch things up.
	Jailhouse Journal

01-24-2008, 08:24 PM	#223
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	chest/shoulders/tris decline bb bench 135x20 135x12 135x6 135x9 (wide grip) 135x6 (wide grip) never done these seated bb military press 95x8 95x7 95x4 95x4 weak skull crushers 60x15 rep pr 60x8 60x6 605 push ups 20 wide 10 close 12 feet inclined seated push up machine 100x15 100x12 100x9 100x10 bw 174 (crazy) I kept my RI to a strict 30sec, it really kicked my ass. couldn't believe my weight went up so much. Ive been eating 5-6 huge meals a day for over 2 weeks, 3 out of 6 of my meals are not perfect (subway, chipoltte, Boston market, kfc, ect). I looked in the mirror and i can see Ive lost some of my lean. I'm gunna go on a strict cut some time in march.
	Jailhouse Journal

01-27-2008, 01:33 PM	#228
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	Back/bis assisted pull ups w/ fat bar 50x11 60x8 80x10 90x8 100x10 total reps=47 these burned lower back crunch machine 150x20 rep pr 150x13 130x15 130x15 130x12 total reps=75 really felt these db hammer curls 35'sX10 30'sX10 25'sX10 total reps=30 shrugs on deadlift machine 180x18 rep pr 180x13 180x9 total reps=40 Row machine (resistance all the way up) 5min bw 174.3 I was dead after those rows. I couldn't even move my arms to right in my log.
	Jailhouse Journal

01-23-2008, 03:16 PM	#217
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,344	Thats a shed load of volume, well done fellow ivy-leaguer.

01-25-2008, 12:17 PM	#225
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,344	Nice benching. x 20!!!!!!!??????? You a mad cookie JH, a mad 'un indeed.

01-27-2008, 01:53 PM	#229
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	The RI was still 30sec. I'm goin back to my regular routine tomorrow.
	Jailhouse Journal

01-27-2008, 07:48 PM	#230
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Thats a quick weight gain huh lol?
	"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

01-28-2008, 08:41 AM	#231
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,274	looks pretty intense w/ just 30 sec RI....can imagine you are huffing for breath at the end of the workout...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-28-2008, 02:35 PM	#232
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,344	Kicking major ass Mr. House. Nice shrugging.

01-28-2008, 09:58 PM	#233
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	G Ive been prolly taking in over 6000 cals for almost a month. Ive been too lazy to cook with the cold weather. Burner ya it gets you in and out of the gym real fast lol. goob ya those are one of my fav trap moves.
	Jailhouse Journal

01-28-2008, 10:06 PM	#234
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 789	Legs/abs Hack squat sled machine 180x10 270x6 weight pr 270x4 270x3 I had to stop these early cuz of upper thigh pain Decline sit ups 45x15 wight on chest 45x10 holding wieght in the air 25x8 weight on chest 25x8 in air Lying ham curls 170x4 170x3 160x5 160x3 Seated calf raise 115x12 weight pr 115x12 115x10 115x8 nice pump Lying leg press machine 230x8 250x10 270x8 never used this I used longer RIs for most of these. The hack squats gave me some weired pain, any ideas? I got some protein powder for the first time in a while (been spending to much on real food). This stuff is called ProNos, its some real good stuff.
	Jailhouse Journal

01-29-2008, 07:45 AM	#235
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,903 Photos: 37	hows the taste and mixability of the protein? I haven't heard of that brand before - how's the cost compare to others?

01-29-2008, 10:19 AM	#236
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,270 Photos: 5	gotta love the leg days. i like the hack squat, but the laying leg press kicks my ass. way to keep at it. gotta love the weights and the weight going up. someday we may meet in the middle. at about 190 lbs.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo