Jailhouse Journal

JailHouse · 05-08-2008, 07:54 PM

Thanks guys

For some reason I picture goob being from the UK lol.

JailHouse · 05-08-2008, 08:10 PM

Todays work out was all fucked. My sister and her friend wanted to lift with me so that slowed me down. The gym was packed today, damn 24 hr gyms.

DECLINE BB BENCH PRESS
135X5 WARM UP
195X5
195X5
200X5<--MY sister fucked up putting the weights on the bar so there was 75 on one side and 80 on the other.
195x5

INCLINE DB BENCH PRESS
70X8
60X8
60X7

BENT ROWS
95X5
95X5
95X5
115X5
115X5
Ive only done bent rows one other time. I dont feel comfortable with my form on these

I was supposed to do rack deads here but the rack had a fuckin line.

ONE ARM DB ROWS
55X8
55X8
55X8
Kinda tuff, it felt like I was moving my body a little to much toward the end

DECLINE CRUNCH BW+25
10
10
10

I wanted to do seated calf press but there was a line

But the good news was the rack was finally empty

RACK DEADS
315X5
295X5
275X5
245X5
245X5

Since every thing else was all fucked up I decided to throw in some speed bench pressing since Ive never tried them and that was the only thing open.

SPEED BB FLAT BENCH
185x3 <--over estimated my self
165x12
135x12

Speed bench was cool. My sis and her friend wanna wo with me some more now

**Built** · 05-08-2008, 08:13 PM

Why the decline bench, Jailhouse? Trying for more tricep work, or just to switch it up?

JailHouse · 05-08-2008, 08:14 PM

Quote:

Originally Posted by Built

Why the decline bench, Jailhouse? Trying for more tricep work, or just to switch it up?

From what Ive been told decline isolate the chest. Not true??

the other half · 05-08-2008, 08:57 PM

how bout "BUILT BUILT TOUGH"

**Built** · 05-08-2008, 09:05 PM

**Built** · 05-08-2008, 09:09 PM

Quote:

Originally Posted by JailHouse

From what Ive been told decline isolate the chest. Not true??

Hmmm. Okay, here's my take on pressing.

They ALL hit tris and pecs, okay? And front delts. (and other stuff, but these are the big ones).

Now.

Powerlifters work that "arch", right? Why? Because it shortens the ROM and increases tricep involvement.

So you do 'em on a decline - basically you're already there - more tricep.

Meanwhile, LOTS of guys SWEAR by low incline work to hit the "upper chest" - which doesn't actually exist. But they get these killer pecs...

So here's my take on it.

When you press on the flat, the arch turns it into a decline. For a lot of guys, this turns them into tricep pressers and they put up big numbers - but whine about their pecs not growing.

When these guys press on a low incline, arch turns it into... wait for it... a FLAT! Voila - pec involvement!

We all have our own personal geometries. Mine favours low incline work.

JailHouse · 05-08-2008, 09:54 PM

Thanks for the explanation B. I have noticed a difference in my pecs sense doing decline tho.
I really like the incline db press too, the rom feels like it hitting the chest perfect. The crappy thing for me is my gym only has one incline station for db use and its to high imo. i took a pic I'm gunna post here. <warning-it was takin by my same crappy camera phone.>

JailHouse · 05-08-2008, 10:02 PM

2 months ago

today

relaxed

**Built** · 05-08-2008, 11:41 PM

Nice work! You look great!

JailHouse · 05-09-2008, 12:00 AM

JailHouse · 05-09-2008, 12:01 AM

thanks built!

**DOMS** · 05-09-2008, 09:18 AM

Even though those pics are of a crappy quality, I can still easily see the fat loss. That's a damn fine job, JailHouse!

countryboy · 05-09-2008, 11:11 AM

Great progress!!

JailHouse · 05-09-2008, 03:03 PM

Quote:

Originally Posted by DOMS

Even though those pics are of a crappy quality, I can still easily see the fat loss. That's a damn fine job, JailHouse!

Quote:

Originally Posted by countryboy

Great progress!!

Thanks for the motivation guys!!!

JailHouse · 05-09-2008, 03:10 PM

BB BACK SQUATS
135X5 WARM UP

225X5
225X5 up one rep from last time
205X5
205X5
205X5

HACK SQUATS
150X8 PR +10PDS
150X8
150X8

BACKLESS CRUNCH STATION (new station at my gym that I wanted to try out)
25 20 10

DB SLDL
50X8
50X8
50X8

SKULL CRUSHERS
80X5 up 5pds from last time
75x5
75x5
75x5
75x5

DB TRI OH EXT
50X8
55x 8 up 5pds from last time
50x8

This was good. Every thing is starting to feel easy, im gunna take things slow. BW is @ 174pds today.

goob · 05-09-2008, 05:24 PM

Great workout Mr House. Badass weights dude.

Also, looking ready to slay the laydeeeeeeeeeeeeeeeeeeeeees!!! Top job.

goob · 05-09-2008, 05:25 PM

Quote:

Originally Posted by Built

I have that effect.....

JailHouse · 05-09-2008, 07:32 PM

Quote:

Originally Posted by goob

Great workout Mr House. Badass weights dude.

Also, looking ready to slay the laydeeeeeeeeeeeeeeeeeeeeees!!! Top job.

I hope

nadirmg · 05-09-2008, 08:06 PM

wow, J-Ho. Nice stuff, man! numbers are looking great and you obviously have made some marked progress while on your cut. just in time for summer

goob · 05-10-2008, 05:09 AM

Quote:

Originally Posted by JailHouse

Thanks guys

For some reason I picture goob being from the UK lol.

Why do you think that?

JailHouse · 05-10-2008, 04:04 PM

Quote:

Originally Posted by nadirmg

wow, J-Ho. Nice stuff, man! numbers are looking great and you obviously have made some marked progress while on your cut. just in time for summer

thats nad!

Quote:

Originally Posted by goob

Why do you think that?

Just a wild guess really. I'm I even on the right Continent?

JailHouse · 05-10-2008, 05:12 PM

Bb Seated Ohp
135x5
135x4
120x5
120x5
115x4 +1 Assisted

Arnold Press Db
40s X 8, 7, 7

Weighted Pull Ups
25x5
25x3
15x4
10x5
5x4

One Arm Lat Pull Downs
40pd Left And Right
8, 8, 8

Bb Shrugs
225x 8, 8, 8

Hanging Leg Raise
8, 8, 8

Alt Seated Calf Raise
45lb Left And Right Calfs
10
10
10

**Built** · 05-10-2008, 05:50 PM

Workout looks great! How did it feel?

JailHouse · 05-10-2008, 10:13 PM

I was worn out by the time I got to the pull ups so they suffered. I felt those one arm pull downs just like you told me so I'm gunna keep those for sure. Tomorrow I'm hitting the hams. Any suggestions B?

**Built** · 05-11-2008, 02:10 AM

Quote:

Originally Posted by JailHouse

I was worn out by the time I got to the pull ups so they suffered. I felt those one arm pull downs just like you told me so I'm gunna keep those for sure. Tomorrow I'm hitting the hams. Any suggestions B?

Quote:

Originally Posted by Built

Tomorrow -

RDLs 5x5
GMs 3x8

Oly fronts 3x8

Standing bicep curls 5x5
Dumbbell preachers 3x8 one arm at a time.

That vid, that's the ones. I go a lot heavier than he does though.

If you have a GHR, you could sub those for the GMs.
Try this for biceps:
3-5 sets of 5-rep heavy alternating bicep curls (do 'em standing, cheat 'em up a tiny bit and focus on the negs)

then 3 supersets of 8-reps each of these:

moderate incline bench bicep curls: lie back on the bench, let your arms open down with the dumbbells at the same time under good control (trust me on this, you can tear a bicep off the bone if the weight is heavy enough and you open too fast) and curl them both up at the same time
close grip lat pulldowns with your back RAMROD straight. Seated.

The way this works is as follows:
You work the muscle hard with the 5-rep heavy work. Bit of power in there with cheating 'em up a bit, slow negs for lots of microtrauma under load.

Then the incline curls really stretch out the muscle. You don't go heavy with these - use about half what you used for the alternating heavy curls

The close grips will pump the now-stretched out muscle and fill it with blood - and in theory at least, over-fill the muscle if the fascia have some microtears that will allow the muscle to expand.

First time I did these, I felt the skin on my arms stretch. If you want, do the arm routine before you work your hams, since you won't need THAT much bicep to do deads and GHRs! (although you may find yourself needing straps)

Now, you did BB curls with 70 and 80 lbs - so with dumbbells, if you're curling the 30s, you'll do the incline work with 15s or 20s, and the close grip pulldowns with about 120 lbs. Roughly.

05-08-2008, 07:54 PM	#541
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Thanks guys For some reason I picture goob being from the UK lol.
	Jailhouse Journal Jailhouse Fitday Journal

05-08-2008, 08:10 PM	#542
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	Horz Todays work out was all fucked. My sister and her friend wanted to lift with me so that slowed me down. The gym was packed today, damn 24 hr gyms. DECLINE BB BENCH PRESS 135X5 WARM UP 195X5 195X5 200X5<--MY sister fucked up putting the weights on the bar so there was 75 on one side and 80 on the other. 195x5 INCLINE DB BENCH PRESS 70X8 60X8 60X7 BENT ROWS 95X5 95X5 95X5 115X5 115X5 Ive only done bent rows one other time. I dont feel comfortable with my form on these I was supposed to do rack deads here but the rack had a fuckin line. ONE ARM DB ROWS 55X8 55X8 55X8 Kinda tuff, it felt like I was moving my body a little to much toward the end DECLINE CRUNCH BW+25 10 10 10 I wanted to do seated calf press but there was a line But the good news was the rack was finally empty RACK DEADS 315X5 295X5 275X5 245X5 245X5 Since every thing else was all fucked up I decided to throw in some speed bench pressing since Ive never tried them and that was the only thing open. SPEED BB FLAT BENCH 185x3 <--over estimated my self 165x12 135x12 Speed bench was cool. My sis and her friend wanna wo with me some more now
	Jailhouse Journal Jailhouse Fitday Journal

05-08-2008, 08:57 PM	#545
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5	how bout "BUILT BUILT TOUGH"
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

05-08-2008, 09:54 PM	#548
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	Thanks for the explanation B. I have noticed a difference in my pecs sense doing decline tho. I really like the incline db press too, the rom feels like it hitting the chest perfect. The crappy thing for me is my gym only has one incline station for db use and its to high imo. i took a pic I'm gunna post here. <warning-it was takin by my same crappy camera phone.>
	Jailhouse Journal Jailhouse Fitday Journal

05-08-2008, 10:02 PM	#549
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	2 months ago today relaxed Last edited by JailHouse : 05-08-2008 at 10:22 PM.
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05-08-2008, 08:13 PM	#543
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,311	Why the decline bench, Jailhouse? Trying for more tricep work, or just to switch it up?

05-08-2008, 09:05 PM	#546
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,311	<giggles like a little schoolgirl and blows her cover>

05-08-2008, 11:41 PM	#550
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,311	Nice work! You look great!

05-09-2008, 12:00 AM	#551
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051
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05-09-2008, 12:01 AM	#552
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	thanks built!
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05-09-2008, 11:11 AM	#554
countryboy Registered User Join Date: Mar 2008 Location: Connecticut Posts: 282	Great progress!!
	-Dennis

05-09-2008, 03:10 PM	#556
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	quad dominat BB BACK SQUATS 135X5 WARM UP 225X5 225X5 up one rep from last time 205X5 205X5 205X5 HACK SQUATS 150X8 PR +10PDS 150X8 150X8 BACKLESS CRUNCH STATION (new station at my gym that I wanted to try out) 25 20 10 DB SLDL 50X8 50X8 50X8 SKULL CRUSHERS 80X5 up 5pds from last time 75x5 75x5 75x5 75x5 DB TRI OH EXT 50X8 55x 8 up 5pds from last time 50x8 This was good. Every thing is starting to feel easy, im gunna take things slow. BW is @ 174pds today.
	Jailhouse Journal Jailhouse Fitday Journal

05-09-2008, 05:24 PM	#557
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,944	Great workout Mr House. Badass weights dude. Also, looking ready to slay the laydeeeeeeeeeeeeeeeeeeeeees!!! Top job.

05-09-2008, 08:06 PM	#560
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: hopefully TX soon Posts: 890 Photos: 7	wow, J-Ho. Nice stuff, man! numbers are looking great and you obviously have made some marked progress while on your cut. just in time for summer
	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: +30 x 5 x 5

05-10-2008, 05:12 PM	#563
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	Bb Seated Ohp 135x5 135x4 120x5 120x5 115x4 +1 Assisted Arnold Press Db 40s X 8, 7, 7 Weighted Pull Ups 25x5 25x3 15x4 10x5 5x4 One Arm Lat Pull Downs 40pd Left And Right 8, 8, 8 Bb Shrugs 225x 8, 8, 8 Hanging Leg Raise 8, 8, 8 Alt Seated Calf Raise 45lb Left And Right Calfs 10 10 10
	Jailhouse Journal Jailhouse Fitday Journal

05-10-2008, 05:50 PM	#564
Built Bioidentical Bodybuilder Moderator Join Date: Mar 2008 Location: . Posts: 1,311	Workout looks great! How did it feel?

05-10-2008, 10:13 PM	#565
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,051	I was worn out by the time I got to the pull ups so they suffered. I felt those one arm pull downs just like you told me so I'm gunna keep those for sure. Tomorrow I'm hitting the hams. Any suggestions B?
	Jailhouse Journal Jailhouse Fitday Journal