11 Monthes to Mega Muscle

EarWax · 07-18-2002, 06:54 PM

Nah, hehe... I meant make you eat swiss chard donuts instead of powdered/glazed ones heh. Hey I can see a new franchise now... Earwax's healthy donuts... watch all the cops come runnin!

nikegurl · 07-19-2002, 11:26 AM

hi J'Bo. hope your thumb heals quickly. i'm learning that i'm really driven by habit - bad or good. when i'm on a roll with eating properly it stops being hard. i just don't cheat - period. it's like it becomes a given. BUT when i do cheat it all falls apart. one slip becomes two and then it becomes a few weeks of cheats (bread for me). it's hard to switch back into "no cheat. eat right" mode.

i think i've learned that for me a cheat isn't good. it starts a bad pattern that's much harder for me to get out of then it is to just never stray to begin with. i know people can have a cheat meal etc. but it seems like i'm not one of them. it's been so hard to get back into the proper eating. i'm too all or nothing but i've always been that way.

when's your man coming home?

J'Bo · 07-20-2002, 02:48 AM

He isnt coming home til Monday the 29th of July.

EarWax · 07-20-2002, 06:42 PM

awwww.... but since you will be celebrating July 29th, did you also know that July 29, 1997 fossilized life forms in the Murchison meteorite were officially declared by Richard B. Hoover? So remember J'Bo, while you are celebrating your honey coming home, little space alien fossils are also floating in space watching what you are doing.

J'Bo · 07-20-2002, 08:40 PM

Your messed up boy, how dare you put that it in my journal.

Robboe · 07-21-2002, 08:12 AM

Quote:

Originally posted by J'Bo
TCD: What do you mean by how many of those are work sets?

How many are warm-ups and how many are your "proper" sets?

Just seems like a lot of volume, maybe.

Quote:

You gonna dis my legs?

No.

J'Bo · 07-21-2002, 10:26 AM

Monday: Chest and Triceps
Flat DB Bench Press: 3 sets of 12,10,8 reps
Cable Cross Overs: 3 sets of 12,10,8 reps
Incline Flyes: 3 sets of 12,10,8 reps
Rope Pulldowns: 3 drop sets of failure
Skull Crusher: 3 sets of failure
Wheel Barrow: 3 sets of 12,10,8

Tuesday: Rest

Wednesday:Shoulders
Military Press (machine): 4 sets of 10,8,6,5 reps going up the rack
Lateral Raises: First Set: 8lbs, 10lbs, 12lbs, 10lbs, 8lbs (4 reps each weight). Second Set: 8lbs, 10lbs, 12lbs, 15lbs, 12lbs, 10lbs, 8lbs (3 reps each weight). Third Set: 10lbs, 12lbs, 12lbs, 12lbs, 12lbs, 12lbs, 10lbs (3 reps each weight). Fourth Set: 15lbs, 12lbs, 10lbs, 8lbs, 5lbs, 3lbs (til failure).
Bent Over Rows: 3 sets of 12,10, 8, 6 reps going up the rack.

Thursday:Rest

Friday:Back and Biceps
Wide Grip Chins: 3 sets til failure
Seated Cable Rows: 3 sets of 12,10,8 reps
Bent Over Cable Rows: 2 sets of 8-10 reps
Cable Curls: 3 sets of drop down reps til failure
Incline hammers: 2 sets of 10,8 reps
Ez-Bar Curls: 2 sets of 10,8 reps

Saturday:Rest

Sunday:Legs
Machine Squats: 5 sets of 3-5 reps (5 sec lower and 5 secs up)
Wide Grip Deadlifts on Platform: 5 sets of 3-5 reps (same tempo)
Lying Leg Curls: 5 sets of 4 reps (8 sec up and 1 sec lower)
Standing Calf Raises: 3 sets of 8-10 reps (2 sec up, 2 sec pause, and 1 sec lower)

J'Bo · 07-21-2002, 10:39 AM

Today i am back to the real world!

I have realized that for me to stay motivated i needed some more defined goals and deadlines.
So here they are:
*Photo shoot set for September
*Starting to teach a fitness strength class in September
*Still my 10-13lbs of solid muscle by next June.

This should keep me on track for a while. Hey its been 2 days sans donut, you guys proud?

Well its out of sugarville and into normalville.

Daily Journal:
Well i am still 15% and not gaining any weight which is amazing to me considering my 30 some odd days of cheating. Its time to build some muscles though, so the junk food is saved for Wednesday's and one cheat food on Sunday.

Gotta go make some food and hit the gym. I think my first meal has to be a shake cause i am outta eggs. The whole meal doesnt sit too well when i do a leg workout right after anyways.

More later!

Leslie · 07-21-2002, 10:45 AM

Glad to see you back in Normalville(I was jealous of all those donuts!) LOL I think you will do well with your fitness classes. Good luck to you! It is time for a new avatar...Perhaps you can call yourself Jambuster and have a pic taken with the donut too!
Will be checkin in on ya...

J'Bo · 07-21-2002, 10:50 AM

Good idea for an avatar.
Maybe me and then Robins Donut sign.
LOL.

Dr. Pain · 07-21-2002, 10:51 AM

Quote:

Originally posted by J'Bo

. Hey its been 2 days sans donut, you guys proud?

you won't last...they're calling you...Here Donut Queen...here Donut Queen...

so the junk food is saved for Wednesday's and one cheat food on Sunday.

WTF?

Junk on Wednesday...and Cheat on Sunday...that's like wasting 4 days a week.....one day to get back were you would have been for each day you strayed!

DP

J'Bo · 07-21-2002, 10:56 AM

OK well i will try to handle just one day a week then.
Does the training routine look ok to you DP?

Dr. Pain · 07-21-2002, 11:04 AM

Quote:

Originally posted by J'Bo
Monday: Chest and Triceps
Flat DB Bench Press: 3 sets of 12,10,8 reps
Cable Cross Overs: 3 sets of 12,10,8 reps
Incline Flyes: 3 sets of 12,10,8 reps
Rope Pulldowns: 3 drop sets of failure
Skull Crusher: 3 sets of failure
Wheel Barrow: 3 sets of 12,10,8

Would like to see some incline DB presses and Swiss ball flyes alternated every other week for your presses and flyes. Chest w/bis...not tris!

Tuesday: Rest

Wednesday:Shoulders
Military Press (machine): 4 sets of 10,8,6,5 reps going up the rack
Lateral Raises: First Set: 8lbs, 10lbs, 12lbs, 10lbs, 8lbs (4 reps each weight). Second Set: 8lbs, 10lbs, 12lbs, 15lbs, 12lbs, 10lbs, 8lbs (3 reps each weight). Third Set: 10lbs, 12lbs, 12lbs, 12lbs, 12lbs, 12lbs, 10lbs (3 reps each weight). Fourth Set: 15lbs, 12lbs, 10lbs, 8lbs, 5lbs, 3lbs (til failure).
Bent Over Rows: 3 sets of 12,10, 8, 6 reps going up the rack.

Alternate DB or Arnold presses, swiss ball presses, and cables for the DB raises each week...add a front raise, plate or cable

Thursday:Rest

Friday:Back and Biceps
Wide Grip Chins: 3 sets til failure
Seated Cable Rows: 3 sets of 12,10,8 reps
Bent Over Cable Rows: 2 sets of 8-10 reps
Cable Curls: 3 sets of drop down reps til failure
Incline hammers: 2 sets of 10,8 reps
Ez-Bar Curls: 2 sets of 10,8 reps

looks good...back and tris here..not bis, add hypers or good mornings

Saturday:Rest

Sunday:Legs
Machine Squats: 5 sets of 3-5 reps (5 sec lower and 5 secs up)
Wide Grip Deadlifts on Platform: 5 sets of 3-5 reps (same tempo)
Lying Leg Curls: 5 sets of 4 reps (8 sec up and 1 sec lower)
Standing Calf Raises: 3 sets of 8-10 reps (2 sec up, 2 sec pause, and 1 sec lower)

Alternate front squats and back squats too...use higher reps pyramid down, 10, 8, 6, 5...try Harrop leg curls and sitting every so often

DP

EarWax · 07-21-2002, 12:16 PM

Swiss ball... tee hee... anyway, good for you J'Bo! You go get'em girl!

lina · 07-21-2002, 01:10 PM

How's the second day going without donut? Hey, what happened to you last night... you didn't even say good-bye!!! Had to dash to the video store?

Miss LeDix · 07-21-2002, 01:32 PM

Quote:

Originally posted by J'Bo
Flat DB Bench Press: 3 sets of 12,10,8 reps
Cable Cross Overs: 3 sets of 12,10,8 reps
Incline Flyes: 3 sets of 12,10,8 reps
Cable Curls: 3 sets of drop down reps til failure
Incline hammers: 2 sets of 10,8 reps
Ez-Bar Curls: 2 sets of 10,8 reps

J'Bo...is it okay if I copy you? For this week at least? I've been doing chest and back on Monday's FOREVER...it's getting very boring! So, I'm going to try the J'Bo version of a chest and bicep workout tomorrow. Kay?

Anyway...I hate to use any machines at all. I'm too short for most of them (or don't know how to adjust them) and they just annoy me in general. So...can you recommend a third chest exercise besides cable cross overs (which I don't even know what that is!)? Same thing for cable curls..would plain old db curls be okay in place of that? When you do exercises such as curls and hammers, do you lift both arms at one or alternate one arm at a time?

Thanks in advance chickie! And even though I've been pb-free for several weeks now..I feel your (donut) pain. I've been spending more time than usual at my parent's house lately (because my sister, who lives in Boca Raton, is visiting) and damn those apple fig newtons!!

J'Bo · 07-21-2002, 05:54 PM

Ok where do i start?

DP:
-What are swiss ball flyes? And i do triceps with chest because my back is strong and my bis are weak, and my chest is weak and my triceps are strong so i thought this would even them out. No?
-What are swiss ball raises? And i switch the military presses to arnolds and/or DB presses? What kind of set/reps on the front raises? I dont know if i could possibly add anymore shoulder sets after this routine i feel like

already.
-What are good mornings? I hate hypers, do i have too? LOL.
-I cant do free weighted squats cause i fall over, hehehe. I can switch hack squats and machine squats, is that ok?
-What the heck are harrops? I think i used to wear those in high school, they are those pants with the elastic on the ankles right?
-I am using that Jason Lamond leg routine from W8's website, i am on phase 2 right now.
Thanks for all your comments DP, i really appreciate it.

EarWax:
Once i know what a swiss ball is, i will comment on what your talkin about mr.

Lina:
Second day w/o a donut is pretty good, i worked out today so i know a donut wont help me repair my already sore legs. Sure would be good though. Teehee. Sorry about last night, a storm came up and cut the power out. Havent had time to hit the movie store yet, i have kept myself busy today so far so i dont notice it yet. LOL.

Miss LeDix: Of course you can copy me! I like doing my bis with my chest because i find that my arms respond better. I dont like using machines either but i dont have a choice cause no girl will train with me. The guys just get annoyed cause i lift too light and we end up constantly loading and unloading. I feel safer with the machines. I would do a pec dec instead of the cable cross overs, but you may want to ask someone to teach you them cause they are great. The cable cross overs are a little harder to get the proper form down though, but once you do your chest stris come out nicely. I do cable curls cause it gives you a constant pulling motion and i can burn nicely. Try them out but i like to do overhead cables once in a while too. Try: Dumbbell curls, Incline hammers, and concentration curls or preachers. I do alternate arms when i do any hammer movements, but i do my DB curls with both together, but i usually use an easy bar instead.
Miss LeDix you live in Florida? Did you check out my Florida residents i need help thread? I love to anwser questions so keep em coming. Good luck, let me know how the workout goes.

I have good news everyone, i think i am going to make another donut free day. I have done really good today. Check out my next post.

Miss LeDix · 07-21-2002, 06:51 PM

Quote:

Originally posted by J'Bo

Miss LeDix: Of course you can copy me! I like doing my bis with my chest because i find that my arms respond better. I dont like using machines either but i dont have a choice cause no girl will train with me. The guys just get annoyed cause i lift too light and we end up constantly loading and unloading. I feel safer with the machines. I would do a pec dec instead of the cable cross overs, but you may want to ask someone to teach you them cause they are great. The cable cross overs are a little harder to get the proper form down though, but once you do your chest stris come out nicely. I do cable curls cause it gives you a constant pulling motion and i can burn nicely. Try them out but i like to do overhead cables once in a while too. Try: Dumbbell curls, Incline hammers, and concentration curls or preachers. I do alternate arms when i do any hammer movements, but i do my DB curls with both together, but i usually use an easy bar instead.
Miss LeDix you live in Florida? Did you check out my Florida residents i need help thread? My bf is down in Boca right now visitng his mom and checking the place out. We want to move to Florida. Maybe i can teach you cable cross overs. LOL. I love to anwser questions so keep em coming. Good luck, let me know how the workout goes.

I do not live in Florida, I live in Georgia. I saw your Florida thread and that is why I mentioned my sister being from Boca.

Okay...how's this for tomorrow then:

***what should I do first? Chest or biceps?***

Concentration Curls (with a db, one arm at a time, with one elbow resting on the knee, sort of sitting?)
Incline Hammer Curls (one arm at a time?)
BB Curls (with an EZ bar, if I can find one that I can actually lift)

Incline Chest Press (with db's)
Pec Dec machine (which is like flye's, right?)
Flat Chest Press (with a bb?)

Three sets each exercise, increasing wieght while decreasing reps? Yes? No?

Thanks for your help!

And you go girl! with the donuts. I was you-know-where tonight and I had a few bites of Entammen's coffee cake.

Dr. Pain · 07-21-2002, 07:43 PM

Quote:

Originally posted by J'Bo
Ok where do i start?

OH Boy

DP:
-What are swiss ball flyes?

Flyes done lying back, hips down...on a ball

This position:

And i do triceps with chest because my back is strong and my bis are weak, and my chest is weak and my triceps are strong so i thought this would even them out. No?

No, because you can get a better W/O when training for hypertrophy by not pre-exhausting tris from doing chest and bis from doing back

-What are swiss ball raises?

I said ball presses, NOT rasies....and it is a sitting shoulder press from the ball!

And i switch the military presses to arnolds and/or DB presses?

Yes, alternating weekly

What kind of set/reps on the front raises? I dont know if i could possibly add anymore shoulder sets after this routine i feel like

already.

Just 3 sets....you can eliminate...rears that week and alterante if you want.....any rep scheme you want....12, 10 , 8....pyramiding the w8 up will work well

-What are good mornings?
I hate hypers, do i have too?

either or..., or rack pulls...see:

http://www.exrx.net/Lists/ExList/Wai...#anchor1945210

LOL.
-I cant do free weighted squats cause i fall over, hehehe. I can switch hack squats and machine squats, is that ok?

Learn "how to squat".....odds are your holding the bar to high on the back, foot placement is too narrow, and your not looking up...You should be able to "front squat"...have a competent trainer show you...hacks are always good

-What the heck are harrops?

Harrop Curls are done on your knees on a mat with a partner behind you holding or feet, or on a decline bench with your feet hooked….keeping your body straight from the knees up, slowly lower yourself to the ground or bench, and push yourself back up to the start position, keeping your body straight (don’t lead with your glutes).

I think i used to wear those in high school, they are those pants with the elastic on the ankles right?
-I am using that Jason Lamond leg routine from W8's website, i am on phase 2 right now.
Thanks for all your comments DP, i really appreciate it.

DP...tired now

J'Bo · 07-21-2002, 09:17 PM

***what should I do first? Chest or biceps?***
I would definately do chest first

Concentration Curls (with a db, one arm at a time, with one elbow resting on the knee, sort of sitting?)
With a DB, one arm at a time, with one arm on knee yes

Incline Hammer Curls (one arm at a time?)
Yes

BB Curls (with an EZ bar, if I can find one that I can actually lift)
I use a 10 on either side

Incline Chest Press (with db's)
Yes to work those stabilizers

Pec Dec machine (which is like flye's, right?)
Yes some call them butterflyes i think

Flat Chest Press (with a bb?)
Easier to do with DB's cause you can lift more without dropping it on your chest

Three sets each exercise, increasing wieght while decreasing reps?
Yes thats what i would do

Thanks for your help!

Thank you beauty!

J'Bo · 07-21-2002, 09:29 PM

Well that ball sure looks like fun. I cant wait to try it tommorrow. I will switch to chest and bis.

More ball? Like it, i always like something different.

Well back extentions it is, cause those good mornings look hard. Ill learn them later on though.

Thanks alot for your suggestions DP, i will be sure to change up my routine to include these exercises.

Dr. Pain · 07-21-2002, 09:32 PM

Your welcome J'Bo!

Have a ball

DP

J'Bo · 07-21-2002, 09:34 PM

Your so cheesy.
LMAO

Dr. Pain · 07-21-2002, 09:37 PM

And I guess you ooze Jam?

DP

J'Bo · 07-21-2002, 09:58 PM

Actually if you squeeze me hard enough i will ozze jam from my ears.

So here is the training outline from today, please feel free to comment.

Legs:
Machine Squats: 5x70lbs, 5x90lbs, 5x90lbs, 5x90lbs, 5x90lbs
Deadlifts on Platform: 7x40lbs, 8x50lbs, 7x60lbs, 7x70lbs, 5x70lbs
Lying Leg Raises: 4x30lbs, 4x40lbs, 4x30lbs, 4x30lbs
Rotary Calfs: 8x40lbs, 5x50lbs, 8x40lbs, 8x40lbs

Calfs were a sucky workout, but the rest of the legs went really well. I will be sure to switch my legs up next week.

Note To Self: Next weeks leg routine
Hack Squats
Deadlifts
Standing Leg Raises
Seated Calf Rasies

buff_tat2d_chic · 07-22-2002, 09:17 AM

Good morning J'Bo

Just catch'in up on your diary. Have a great day!

J'Bo · 07-22-2002, 10:47 AM

Training

Chest and Biceps:
Flat DB Bench Press: 12x15lbs, 10x15lbs, 8x20lbs
Pec Dec: 12x30lbs, 10x30lbs, 8x30lbs
Swiss Ball Flyes (I almost died): 12x10lbs, 10x10lbs, 8x10lbs

Cable Curls: Drop sets: Set one:12x40lbs-5x30lbs-5x20lbs
Set two: 8x40lbs, 4x30lbs, 4x20lbs
Set three: 8x40lbs, 4x30lbs, 4x20lbs
Incline Hammers: 10x10lbs, 8x10lbs
Ez Bar Curls: 10x20lbs, 8x30lbs

All i have to say is OVERTRAINING. That was one tough day, glad tommorrow is a day off. Cause i wont be able to walk.

EarWax · 07-22-2002, 10:56 AM

Tee Hee... Swiss ball...

J'Bo · 07-22-2002, 06:53 PM

Ok Ear man i now know what you were laughing about when DP told me to do swiss ball flyes. What the hell and who the heck invented those? They are from hell i think. I am going to pay severely tommorrow, considering i just came back from gymnastics and guess what are focus was today? Yes thats right chest work, great i may not be able to type for a few days.

**Jodi** · 07-22-2002, 07:02 PM

Jbo - I did those for swiss ball dbell flys for the first time myself today. I loved them cuz I got a better range of motion with the fly. They were awkward at first but I liked them. Im sure I'll be feeling it tomorrow as well.