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Jailhouse Journal

ME Bench

BB Bench
45x15
95x6
135x6, 3
185x3
205x2
225x1
250x1 pr
225x2

Face pulls
35x14
50x14, 14, 14

Inc DB press
40x14
65x12, 12, 12
Pr

Unsupported 1 arm DB row
40x12
65x12, 12, 12
pr

dips
14, 14, 14
 
6/14/08
About a week before diet
IMG00199.jpg


8/14/08
Today
edit.jpg


Ive maintained the same weight this whole time with 2500 cals a day.

My new goal for now is to get my big 3 total to 1000pds with west side, I don't wanna be any heavier than 185 while doing this. Hopefully I can do this before next summer so I can start a cut in time.
 
looking good buddy ,but where are the wheels and back?
 
JH. Nice work dude. Those pictures are great!
So you're thinking about going Westside, eh?
 
SHIT, i know i never should have left. now you are hitting better weight than me.:wits:

good job on the pr's. i didnt get to read everything since i left but what i did looked pretty good.

hopefully i will be back at it hard and heavy agian
 
Brutus_G said:
Sounds like you got something to hide.:thumb:


Take that time off buddy so you can be full blast when you come back to the game.
Click to expand...

lol, you got me B. I'm still feeling shitty, ill be back at it tomorrow.

nadirmg said:
JH. Nice work dude. Those pictures are great!
So you're thinking about going Westside, eh?
Click to expand...

the other half said:
SHIT, i know i never should have left. now you are hitting better weight than me.:wits:

good job on the pr's. i didnt get to read everything since i left but what i did looked pretty good.

hopefully i will be back at it hard and heavy agian
Click to expand...


Thanks guys. Ive been training strength with west side for a while and its been awesome.
 
DE Bench

Speed Bench Press
45x 10, 10, 10
95x 3, 3, 3
115x 3, 3, 3
115x 3, 3, 3
115x 3, 3, 3
(Close, med, wide grip)

Seated BB Military Press
95x8
145x5, 4, 3
Should of been able to do 145 3x5

Wide grip pull ups
5, 5, 5

BB Bent rows
95x5
155x5, 5, 5

I wasn't gunna go today but I needed the stimulation. I didn't mess around, I was in and out less than 30 minutes. My weight went down almost 4 pounds in this week off :eek:
 
Good lookin' numbers there man. How do you like speed bench? Hard? Exhausting?
 
nadirmg said:
Good lookin' numbers there man. How do you like speed bench? Hard? Exhausting?
Click to expand...

Speed bench is not too hard. You're supposed to do around 50-70% of your one rep max and concentrate on form and going up and down fast. Really I think DE in general is all about speed, so I kinda fucked up by going soo low with the reps. I'm still in the learning presses with westside, Ive leaned most of what I know thru the other guys journals in here, and a few articles.
 
JailHouse said:
Speed bench is not too hard. You're supposed to do around 50-70% of your one rep max and concentrate on form and going up and down fast. Really I think DE in general is all about speed, so I kinda fucked up by going soo low with the reps. I'm still in the learning presses with westside, Ive leaned most of what I know thru the other guys journals in here, and a few articles.
Click to expand...

So is speed bench all about active recovery and fast twitch fibers?
 
DE Deads

Speed Deads
135x6, 6
185x3, 3
200x1, 1, 1, 1, 1, 1

Power cleans
135x8

Pull thrus
35x20
50x20
57.5x20

Decline sit ups +45
20, 15, 15

Farmers walk
75x200ft
 
Good lifting JH! I cant wait till you get some chains and bands then your strength is gonna skyrocket! You may want to talk to Pete about their use he knows his shit.
 
Brutus_G said:
Good lifting JH! I cant wait till you get some chains and bands then your strength is gonna skyrocket! You may want to talk to Pete about their use he knows his shit.
Click to expand...

ya bro, I'm trying to get some good equipment. I'm thinking about piecing a home gym together. I just wanna get a flat bench, and a rack, and some power shit and call it a day.
 
ME Bench 8/28

BB Flat Bench
45x15, 15
135x6, 6
210x4, 3, 1
terrible

Seated Face Fulls
37x12
63x18, 18, 18

Inc DB Press
40x25, 25

BB Bent Rows
95x8
135x8, 8, 8

Dips BW
15, 12, 10

Ive been inconsistent the past 2 weeks. I just got back from visiting up north to say bye to my sister, she leaves to the Air force on Tuesday. and the week before that I took off cuz I was up north. Now that I'm back I don't have any plans so i can start grinding again.
 
Sucks about the bench bro ,but your next workout is gonna kick ass so it doesnt matter.
 
Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill.
I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.
 
Hams/Bis

Deads with 50pd dbs
X15
X15
X15
X15
X15
X15
X15
X15
X15
X15

Curls with one 50pd db
X5
X10
X10
X5
played around with different grips

Damn my legs are fucked
 
JailHouse said:
Things haven't been going my way. My gym membership is suspended cuz of a past due balance. I still cant find a job (I got fired my my last job). I'm flat ass broke, cant even pay my phone bill.
I have two 50pound dumbbells in my basement, and there is a pull up bar not to far from my neighborhood (I don't have a license so i gotta walk every where). So I gotta do with what I got for now. I'm gunna do legs tomorrow with my dumbbells.
Click to expand...

All you need to do is go to a playground and workout i do those every once in a while. Dips, chins, pullups, inverted body rows, diamond pushups, hand stands , dragon flags, and upright body rows
 
Brutus_G said:
All you need to do is go to a playground and workout i do those every once in a while. Dips, chins, pullups, inverted body rows, diamond pushups, hand stands , dragon flags, and upright body rows
Click to expand...

Thanks for the advice B. I was gunna look for a decent play ground today but its been raining all morning. I know there is a elementary school up the street but I dunno if I can work out while school is in progress so I gotta figure out a way.
 
Upper 9/5

DB Snatch (RI 60sec)
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x10
50x10
50x10

Unsupported 1 arm DB rows (RI 30sec)
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14
50x14


On a side note I stopped taking creatine and whey powder. For one the shit cost too much. And two it was causing bad acne all over my shoulders and lower back.
 
Nice work out, JH. How's Westside coming?

Hmmm, I'd be tempted to ditch the creatine and whey if I had acne breakouts like that. Fortunately, eating clean and not drinking carbonated beverages seems to have helped me out a lot.
 
JailHouse said:
Thanks for the advice B. I was gunna look for a decent play ground today but its been raining all morning. I know there is a elementary school up the street but I dunno if I can work out while school is in progress so I gotta figure out a way.
Click to expand...

Be careful man wait till schools out or ask permission from the school before you start working out or they may just prosecute you.
 
nadirmg said:
Nice work out, JH. How's Westside coming?

Hmmm, I'd be tempted to ditch the creatine and whey if I had acne breakouts like that. Fortunately, eating clean and not drinking carbonated beverages seems to have helped me out a lot.
Click to expand...

I'm not in a gym right now so westside is on hold TEMPORARILY! It sux cuz I really like that style of training. But creatine gives my bad acne, Ive been off it for a little over a week and its gotten better. I only drink water no exceptions (I even quit drinking beer) and diet is clean.

Brutus_G said:
Be careful man wait till schools out or ask permission from the school before you start working out or they may just prosecute you.
Click to expand...

Thanks for the advice. I still don't know any places to go:yell:. I might be able to rig some thing in my yard.
 
Quads/Tris

Goblet Squats (RI-120sec)
50x20
50x20
50x20
50x15
50x15
50x15
50x10
50x10
50x10
50x10

DB OH Tri EX (RI-120sec)
50x10
50x10
50x10
50x10
50x10

These workouts have been killer
 
JailHouse said:
I'm not in a gym right now so westside is on hold TEMPORARILY! It sux cuz I really like that style of training. But creatine gives my bad acne, Ive been off it for a little over a week and its gotten better. I only drink water no exceptions (I even quit drinking beer) and diet is clean.



Thanks for the advice. I still don't know any places to go:yell:. I might be able to rig some thing in my yard.
Click to expand...

If you got a deck or any door which can support your weight you should be good. Deck railings that form a 90 degree angle are great for dips.
 
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