Full Metal Jacket

[Curt James]

Yeah, I'll go feast at DaMayors. better do it before he closes down the joint!

Thanks dude. Ass to the floor, always. I make a point to get down below parallel. I've read that stopping at or before that is bad for the knees.
The deads are actually held back. I likely could do more weight or reps but I don't want to increase the weight too quickly since I've had lower back issues in the past.

July or August?

Below parallel? Awesome. I'm officially jealous.

 

[FMJ]

July or August?

Below parallel? Awesome. I'm officially jealous.

July would be better. I'm moving across the country in August!
Yeah, I try to pause a second too so that I use my legs and not momentum to push the weight back up. I could never pause at or above parallel.. I think my legs would break!

 

[FMJ]

Week 20 May15-May21

Tuesday May 18th

Incline press - 160X6, 160X6, 160X6
Decline Press - 160X6, 160X6, 160X6
Pullups - BWX8, BWX7, BWX7
Seated Rows - 180X6, 180X6, 180X6
Mil Press - 120X6, 120X6, 120X6
Lat Raise - 25X6, 25X6, 25X6
Squats - 285X6, 285X6, 285X6
Deadlifts - 285X6, 285X6, 285X6
Tri Ext. - 80X6, 80X7, 80X7
Chins - BWX10, BWX9, BWX8

Dietary details
Calories expected at 4000
Macros expected 45%c 31%p 24%f
Weights is 179.0

Summary
Since I missed Sundays routine I decided to leave everything this week. I only increased on Seated rows since I went well over rep range last time. Aside from that, I didn't increase any weights. It was almost a carbon copy of last Thursdays routine. Felt good though. I'll likely increase on most of my heavy compounds, except for Military press which was a struggle today. Body weight is holding at 179. I'm down 0.6 from yesterday but as long as I get my calroies in, I'm confident I will get over 180 before next week.

 

[DaMayor]

July would be better. I'm moving across the country in August!
Yeah, I try to pause a second too so that I use my legs and not momentum to push the weight back up. I could never pause at or above parallel.. I think my legs would break!

Where you goin'? Well, generally. I don't need to know what neighborhood.

 

[FMJ]

Where you goin'? Well, generally. I don't need to know what neighborhood.

Stalker!
LOL!
Washington State actually. My wife's home town. She hates the east coast... say's we're a bunch of rude ass folk!

 

[DaMayor]

Stalker!
LOL!
Washington State actually. My wife's home town. She hates the east coast... say's we're a bunch of rude ass folk!

Really? My sister lives near Tacoma.....or at the base of a Mountain somewhere,lol. Wait a minute....Rude ass folk? What is she, a freakin' Hippie?

 

[FMJ]

Really? My sister lives near Tacoma.....or at the base of a Mountain somewhere,lol. Wait a minute....Rude ass folk? What is she, a freakin' Hippie?

I don't know. I could only listen to her whining for so long till I told her to shut her pie hole.
I can't see where she get's the rude folk idea.

 

[FMJ]

Thursday May 20th

Incline press - 165X6, 165X6, 165X6
Decline Press - 165X6, 165X6, 165X6
Pullups - BWX9, BWX8, BWX7
Seated Rows - 180X8, 180X7, 180X7
Mil Press - 120X6, 120X6, 120X6
Lat Raise - 25X6, 25X6, 25X6
Hack Squat - 165X6, 175X6, 175X6
Deadlifts - 290X6, 290X6, 290X6
Tri pushdowns - 60X8, 70X6, 70X6
Curls - 80X6, 80X6, 80X6

Dietary details
Calories were 4033
Macros 44%c 32%p 24%f
Weights is 179.8

Summary
I did increase to a new PR on inclines and declines which was pretty cool. I've started looking for a dip belt so I can add resistance to the pullups and chins. I feel like I'm not going anywhere with them using just bodyweight. I decided to try out Hack squats instead of squats this day. They went pretty well but I had to go down quite a bit on weight. First time doing them, I wasn't exactly graceful but I will keep rotating them in and see if I can improve on the form. I did get a PR on my deads too so that's cause for celebration!

 

[FMJ]

Week 21 May22-May28

Sunday May 23rd

Incline press - 170X6, 170X6, 170X6
Decline Press - 170X6, 170X6, 170X6
Pullups - BWX8, BWX7, BWX7
Seated Rows - 185X7, 185X6, 185X6
Mil Press - 120X7, 120X6, 120X6
Lat Raise - 25X7, 25X7, 25X6
Squats - 290X6, 290X6, 290X6
Deadlifts - 290X6, 290X6, 290X6
Tri pushdowns. - 80X8, 80X8, 80X7
Curls - 85X6, 85X6, 85X6

Dietary details
Calories expected at 3600
Macros expected 45%c 32%p 23%f
Weights is 181.0

Summary
Okay allot of PR's to report today! Inclines, declines, back squats, triceps and curls all were all time high numbers. I felt really strong today, actually, the last set of inclines were a little tough but I still got to the rep range but declines were almost easy. I might increase on Military press next workout.. depends on how strong I feel, even though I hit 7 on the first set, the second and third were a little tougher but just take a look at those squats boys! Whoo! I'm so close to 300 I can taste it! 290 was easier than I expected it to be.. maybe cause I did hack squats last week? Anyway, I kicked ass today and looking forward to Tuesday. Also should mention, I broke 180 pounds over the weekend. A little too quickly if you ask me though.. I'm going back to 3600 calories for fear of blubbing up! . If my numbers are correct, I'm surplusing 1000 calories a day, which is 7000 a week. That should give me 2 pounds a week which is plenty for me. If it slows or reverses, I'll increase back to 4000 but I was a little concerned that I gained 2 pounds in 2 days so I'm playing it safe.

 

[DaMayor]

3600 Calories? I would know how to eat that many cal..or..i..e.....well, maybe I would.
and 180lbs. eh? At this pace, I'll be meeting you half way in another month, lol!

Lifts look good, Mike.

 

[DOMS]

Solid numbers all around, but I'm most impressed with the pullups. If a person can do pullups for reps, he's a strong mofo.

 

[FMJ]

Tuesday May 25th

Flat press - 145X12, 145X12, 145X11
Decline Press - 115X12, 125X12, 115X12
Pulldowns - 135X12, 135X12, 135X11
Seated Rows - 135X12, 135X12, 135X12
arnies - 30X12, 30X12, 30X11
Lat Raise - 20X10, 20X10, 20X8
Leg Ext. - 105X12, 105X12, 105X12
Leg Curls - 75X12, 75X11, 75X11
Tri pushdowns - 55X11, 55X10, 55X9
Chins - BWX10, BWX8, BWX8

Dietary details
Calories were 3662
Macros were 45%c 35%p 20%f
Weights is 180.3

Summary
I tried doing flat press again. I stopped doing them previously due to pain in my shoulder but wanted to see if I could do them again but they were still uncomfortable, not to mention that that decreased my weight on inclines right after. I'm not going to dick around with those anymore. I'll stick to incline and declines.Nothing else really worth mentioning for this day. It was a high rep day and a few weights went up but it's really meant to break up the stress during the heavy lifts. Onto Thursday.

 

[FMJ]

Thursday May 27th

Incline press - 175X6, 175X6, 175X6
Decline Press - 175X6, 175X6, 175X5
Pullups - BWX9, BWX8, BWX7
Seated Rows - 190X6, 190X6, 190X6
Mil Press - 120X8, 120X7, 120X7
Lat Raise - 25X6, 25X8, 25X7
Hack Squat - 175X6, 175X6, 175X6
Deadlifts - 290X6, 290X6, 290X6
Tri Ext. - 80X7, 80X7, 80X7
Curls - 85X6, 85X6, 85X6

Dietary details
Calories expected 3600
Macros expected 45%c 35%p 20%f
Weights is 181.0

Summary
New PR's again on inclines, declines and seated rows. Probably could have gone up in Military presses but kept the weight the same, however I blew through the reps so definitly a PR on that next week. Did hack squats again today. Went better than last week. I'll increase the weight next time too. I really like the pump I get from these. I feel them high on the quad as well as in the teardrop. I'm hoping to get the sweep to start growing. Kept my deads the same too but next week I expect back squats to go up to 295 and I'll go up to the same on deads. Good workout today overall.

 

[davegmb]

Im impressed your squat and deadlift are the same, my deadlift is way stronger then my squat. Find the deadlift way easier to go heavier, good work.

 

[FMJ]

Im impressed your squat and deadlift are the same, my deadlift is way stronger then my squat. Find the deadlift way easier to go heavier, good work.

Thanks Dave. Actually, my deads could be more.. probably allot more.. but it took me a while to get the form correct.. so early on, I was doing a much lighter weight than I could have been doing, in addition to that, there was the laziness. You see.. I typically squat and then on the last rep, drop the weight to the safety pins so that I can pull it right from there and go into the deads without changing the weight. So really, that's the reason the weights are the same. I just don't feel like adding plates.

 

[davegmb]

Thanks Dave. Actually, my deads could be more.. probably allot more.. but it took me a while to get the form correct.. so early on, I was doing a much lighter weight than I could have been doing, in addition to that, there was the laziness. You see.. I typically squat and then on the last rep, drop the weight to the safety pins so that I can pull it right from there and go into the deads without changing the weight. So really, that's the reason the weights are the same. I just don't feel like adding plates.

Youll have to hire a 'gym caddy' to stack your bar lol

 

[Curt James]

July would be better. I'm moving across the country in August!

That would be very cool.

Where you goin'? Well, generally. I don't need to know what neighborhood.

(cue stalker music)

Solid numbers all around, but I'm most impressed with the pullups. If a person can do pullups for reps, he's a strong mofo.

I'm not impressed.






I'M JEALOUS!

 

[FMJ]

I'm not impressed.






I'M JEALOUS!

Ha haaa! Get outta here Curt. You're doing as many reps as me and with more body weight!

 

[FMJ]

Week 22 May29-June4

Sunday May 30th

Incline press - 180X6, 180X6, 180X5
Chest Dips - bw+20X7, 20X7, 20X6
Pullups - BW+20X5, 20X4, 20X4
Seated Rows - 190X7, 190X7, 190X6
Mil Press - 125X6, 125X6, 125X6
Lat Raise - 20X6, 20X6, 20X6
Squats - 295X6, 295X6, 295X6
Deadlifts - 295X6, 295X6, 295X6
Tricep Dips - BW+20X7, 20X8, 20X8
Chins - BW+20X6, 20X6, 20X5

Dietary details
Calories were 3705
Macros expected 43%c 29%p 28%f
Weights is 179.4

Summary
Okay, lots to mention this week. I finally splurged a little and invested in a dip bar station and a dip belt. The belt was way overdue as I've maxed out on my bodyweight pullups and chins. The dip bars I decided to buy because I wanted a new way to hit chest and tri's. As you can see, I PR'd on EVERY exercise this week, with the exception of Lat raises.. but those are really more therapeutic than anything. I'm 5 pounds away from squating 300 pounds for reps too which is awesome. The dip belt worked out great with my pullups and chins. It was just what I needed. I added it to the chest and tri dips too. Deads felt strong as did Military presses. Lots of progress going on here. My plan is to bulk for the remainder of June. I'm gonna try to get to 190. But that's 9 pounds away.. I'll do everything I can to get as close to that number as possible and then it's back onto UD2 for a cut cycle or two.
For now.. I'm off to train again.

 

[davegmb]

Is that the order you do the workout in, id have to squat and deadlift first if i did that routine.

 

[FMJ]

Is that the order you do the workout in, id have to squat and deadlift first if i did that routine.

Yep, this is exactly how I go through the whole routine. Rest intervals are almost always 90 seconds both between sets and exercises.
All of the work prior to the squats is upper work and believe it or now, the quads are fresh as a daisy when I get to squating. Bloods pumping, heart rates up.. it's the perfect state for explosive reps in both squats and deads. I used to do them first but was too winded to do the other stuff.. or just out a lot more energy. The six exercises leading up to the squats don't combine up to the amount of energy I use for squatting so it works best for me to do them towards the end.

 

[Curt James]

Ha haaa! Get outta here Curt. You're doing as many reps as me and with more body weight!

Nuh uh! lol

I got a whopping 3 pull ups tonight.

Had the nerve to write 3 1/2 in my journal.

 

[Gazhole]

Workouts and numbers are looking fucking awesome

 

[FMJ]

Workouts and numbers are looking fucking awesome

Coming from Zeus! I am humbled.
Thanks bro. I'm psyched over the steady gains.
Finally getting that dip belt is gonna get me past a couple humps.
I remember a few months ago, I was doing negative pullups. Now I'm adding to my own bodyweight to stay in rep range. Very stoked.

 

[FMJ]

Tuesday June 1st

Incline Press - 150X12, 150X11, 150X9
Decline Press - 150X12, 150X10, 150X10
Pulldowns - 140X12, 140X12, 140X10
Seated Rows - 140X12, 140X12, 140X12
arnies - 30X12, 30X12, 30X12
Lat Raise - 15X12, 15X12, 15X11
Leg Ext. - 105X12, 105X12, 105X12
Leg Curls - 75X12, 75X11, 75X10
Tri pushdowns - 55X12, 60X12, 60X12
Curls - 70X12, 70X12, 70X8

Dietary details
Calories were 3732
Macros were 49%c 31%p 20%f
Weights is 180.2

Summary
Nothing especially noteworth about this days work. I kept it simple and didn't push too hard. Mainly because I didn't feel like it that day. Ever get those days when you just don't wanna workout? lol
I kept thinking about stopping up until my third exercise.
One thing to mention, I'm still struggling trying to put on more weight. I'm being paranoid about too much too quick so I'm aiming for 3700-3800 calories the last few days. I'm not gonna get too obsessed with the numbers though. The plan stays the same, bulk to whatever weight I can till end of June.

 

[DOMS]

Full body madness!

Even though it was an off day, solid workout, FMJ!

What's holding you back? Mental stuff?

 

[FMJ]

Thursday June 3rd

Decline Press - 175X8, 175X8, 175X8
Chest Dips - BW+25X6, 25X6, 25X6
Pullups - BW+20X4, BW+15X5, 15X5
Seated Rows - 195X7, 195X7, 195X7
Mil Press - 130X6, 130X6, 130X6
Lat Raise - 20X8, 20X8, 20X8
Hack Squat - 180X6, 180X6, 180X6
Deadlifts - 295X6, 295X6, 295X6
Tri Ext. - 85X7, 85X6, 85X6
Chins - BW+20X6, 20X5, 20X5

Dietary details
Calories expected 3800
Macros expected 45%c 35%p 20%f
Weights is 182.4

Summary
Today was great. Was really into it today. First starting off with a big increase in strength on the declines. Obviously this is because I didn't preceed them with inclines but it's good to know so next week when I start again with declines, I'll do it with 10 more pounds added.
Mil presses went up to my PR but were tough.. Also, the Hack squats today kicked my ass! I swear, I got such a wicked acid burn in my quads from these today. I rarely get that from back squats. Glad I added these in. Other than that, a typical day. This morning, I weighed in higher so the extra 200-300 calories seems to be helping. Now, I'm off till Sunday.

 

[FMJ]

Full body madness!

Even though it was an off day, solid workout, FMJ!

What's holding you back? Mental stuff?

Thanks DOMS. Nah. no mental stress.. just been tired actually. My wife's been having to go to work early this whole week to cover for someone and that's been making me get up at 5:30a instead of 7:30 to get my daughter off to the bus stop. I'm all better now though.. todays workout woke me the fuck up!

 

[davegmb]

Keep thinking about doing hack squats every time i have a leg day, nearly did them yesterday but bottled it and done barbell step ups instead. Heard a few things about them being bad on your knees, so dont whether to give them a try or not. Barbell step ups hit the quads hard though too.

 

[FMJ]

Keep thinking about doing hack squats every time i have a leg day, nearly did them yesterday but bottled it and done barbell step ups instead. Heard a few things about them being bad on your knees, so dont whether to give them a try or not. Barbell step ups hit the quads hard though too.

If you keep your form right, they're pretty safe. The trick is getting that form right! They're hard only because the bar scrapes the back of your calves and hams and after about 20 of them, you're pretty raw!
I find taking them really slow helps. Gives you a chance to push the bar back enough to get past the hams and ass. I'll tell you one thing though.. nothing else hits my quads in that spot like these do. I love em.. in a hateful way.