RDL
135 10 reps
185 10
225 08
255 08
285 04
Pulldowns (shoulder width)
090 10 reps
100 10
110 08
120 08
130 07
DB BOR
065 08 reps
075 08
085 08
095 08
105 06
Seated Cable Row
090 12 reps
110 10
130 08
DB Curls
30 10 reps
35 10
EZ Curls
60 10 reps
70 10
80 08
Notes: Changed grip width on pulldowns, and added cable rows.
jps' journal
Moderators: Ironman, Jungledoc, parth, stuward
Squat
045 08 reps
135 06
185 06
205 05
225 05
225 03
225 04
Bench Press
095 10 reps
135 08
175 06
175 06
175 06
195 03
Military Press
075 08 reps
085 08
095 08
105 08
115 07
Lateral Raise
20 12 reps
25 11
30 10
Pushdowns
75 12 reps
85 10
95 08
DB Flyes
played with 20's and 30's
Notes: Decent workout...will be adding weight on a few things next time. Played with flyes a bit....different feeling in my chest....interesting.
045 08 reps
135 06
185 06
205 05
225 05
225 03
225 04
Bench Press
095 10 reps
135 08
175 06
175 06
175 06
195 03
Military Press
075 08 reps
085 08
095 08
105 08
115 07
Lateral Raise
20 12 reps
25 11
30 10
Pushdowns
75 12 reps
85 10
95 08
DB Flyes
played with 20's and 30's
Notes: Decent workout...will be adding weight on a few things next time. Played with flyes a bit....different feeling in my chest....interesting.
RDL
135 10 reps
185 10
225 08
255 08
285 05
Pulldowns (neutral close)
090 10 reps
100 10
110 10
120 08
130 08
DB BOR
070 08 reps
080 08
090 08
100 08
110 06
Cable Seated Row
095 12 reps
115 10
135 09
DB Curls
30 12 reps
35 10
Straight Curls
65 12 reps
75 10
85 09
Notes: This workout fueled by Cinnamon Teddy Grahams and espresso. And hard boiled eggs.
135 10 reps
185 10
225 08
255 08
285 05
Pulldowns (neutral close)
090 10 reps
100 10
110 10
120 08
130 08
DB BOR
070 08 reps
080 08
090 08
100 08
110 06
Cable Seated Row
095 12 reps
115 10
135 09
DB Curls
30 12 reps
35 10
Straight Curls
65 12 reps
75 10
85 09
Notes: This workout fueled by Cinnamon Teddy Grahams and espresso. And hard boiled eggs.
Squat
045 08 reps
135 06
185 06
225 04
225 03
185 07
135 13
Bench Press
095 08 reps
135 08
175 06
175 06
175 06
195 03
Military Press
080 08 reps
090 08
100 08
110 08
120 04
Lateral Raise
25 10 reps
30 10
35 06
Pushdowns
75 12 reps
85 11
95 08
DB Flyes
25 12 reps
35 10
Notes: What a crap leg day....too many trips up stairs today at work. Probably 40 trips up to the 3rd floor. Had no strength so I went for some reps. Shoulders were awesome today....tied a PR from over a year ago....nice. The past couple weeks weight numbers were off by 5 lbs. Long story. As of today the weight is correct. So it looks like BP was the same as last workout....but actually a 5 lb increase.
Edited to add: Keep forgetting to add weight and belly numbers:
Weight: 196
Stomach: 38 1/4
Up about 10 lbs in a little over a month with a 1/2 inch gain in belly....seems like a lot of weight in such a short amount of time. ? I was worried I wasn't eating enough, but looks good to me right now.
045 08 reps
135 06
185 06
225 04
225 03
185 07
135 13
Bench Press
095 08 reps
135 08
175 06
175 06
175 06
195 03
Military Press
080 08 reps
090 08
100 08
110 08
120 04
Lateral Raise
25 10 reps
30 10
35 06
Pushdowns
75 12 reps
85 11
95 08
DB Flyes
25 12 reps
35 10
Notes: What a crap leg day....too many trips up stairs today at work. Probably 40 trips up to the 3rd floor. Had no strength so I went for some reps. Shoulders were awesome today....tied a PR from over a year ago....nice. The past couple weeks weight numbers were off by 5 lbs. Long story. As of today the weight is correct. So it looks like BP was the same as last workout....but actually a 5 lb increase.
Edited to add: Keep forgetting to add weight and belly numbers:
Weight: 196
Stomach: 38 1/4
Up about 10 lbs in a little over a month with a 1/2 inch gain in belly....seems like a lot of weight in such a short amount of time. ? I was worried I wasn't eating enough, but looks good to me right now.
RDL
135 10 reps
185 10
225 08
255 08
285 05
310 01
Pulldowns (close neutral)
100 10 reps
110 10
120 08
130 08
140 07
DB BOR
070 08 reps
080 08
090 08
100 08
110 07
Seated Cable Row
100 12 reps
120 10
140 09
DB Curls
30 12 reps
35 10
Straight Curls
70 12 reps
80 10
90 08
Notes: Spring has sprung and pollen is out already....felt like crap most of the day. Put all the weight I have on the bar for DL's....$h1t that was heavy. I see a couple new plates in my future....
135 10 reps
185 10
225 08
255 08
285 05
310 01
Pulldowns (close neutral)
100 10 reps
110 10
120 08
130 08
140 07
DB BOR
070 08 reps
080 08
090 08
100 08
110 07
Seated Cable Row
100 12 reps
120 10
140 09
DB Curls
30 12 reps
35 10
Straight Curls
70 12 reps
80 10
90 08
Notes: Spring has sprung and pollen is out already....felt like crap most of the day. Put all the weight I have on the bar for DL's....$h1t that was heavy. I see a couple new plates in my future....
Squat
045 10 reps
135 06
185 06
225 05
225 04
225 04
165 10
Bench Press
095 08 reps
135 06
185 06
185 06
185 06
205 02
Military Press
080 08 reps
090 08
100 08
110 08
120 04
Lateral Raise
25 12 reps
30 10
35 07
Pushdowns
080 12 reps
090 11
100 08
DB Fly
30 12 reps
40 08
Notes: Had a couple light days at work (no jobs on 3rd floor! lol), and ate a lot today....really felt a difference.
I may need to rethink doing RDL's and squats every other day. I think part of my squat problem is my lower back is not recuperating enough. Today I felt really strong in my quads, but my back was wanting to round towards the end of the last sets.
045 10 reps
135 06
185 06
225 05
225 04
225 04
165 10
Bench Press
095 08 reps
135 06
185 06
185 06
185 06
205 02
Military Press
080 08 reps
090 08
100 08
110 08
120 04
Lateral Raise
25 12 reps
30 10
35 07
Pushdowns
080 12 reps
090 11
100 08
DB Fly
30 12 reps
40 08
Notes: Had a couple light days at work (no jobs on 3rd floor! lol), and ate a lot today....really felt a difference.
I may need to rethink doing RDL's and squats every other day. I think part of my squat problem is my lower back is not recuperating enough. Today I felt really strong in my quads, but my back was wanting to round towards the end of the last sets.
RDL
135 10 reps
185 08
225 08
255 08
285 06
Pulldowns (close neutral)
110 08 reps
120 08
130 08
140 08
150 07
DB BOR
075 08 reps
085 08
095 08
105 08
115 05
Seated Cable Row
105 12 reps
125 11
145 09
DB Curls
30 12 reps
35 10
Straight Curl
75 12 reps
85 10
95 08
Notes: Making some good progress these days....especially with my back. Really getting the mind/muscle.....good stuff. PR on DB rows....jebus was that heavy...well not that bad, more of a sweaty grip issue. I can honestly say that I had nothing left in the tank after this workout....really.
135 10 reps
185 08
225 08
255 08
285 06
Pulldowns (close neutral)
110 08 reps
120 08
130 08
140 08
150 07
DB BOR
075 08 reps
085 08
095 08
105 08
115 05
Seated Cable Row
105 12 reps
125 11
145 09
DB Curls
30 12 reps
35 10
Straight Curl
75 12 reps
85 10
95 08
Notes: Making some good progress these days....especially with my back. Really getting the mind/muscle.....good stuff. PR on DB rows....jebus was that heavy...well not that bad, more of a sweaty grip issue. I can honestly say that I had nothing left in the tank after this workout....really.
RDL
135 10 reps
185 08
225 08
255 08
285 07
Pulldowns (close neutral)
120 08 reps
130 08
140 08
150 08
160 06
DB BOR
075 08 reps
085 08
095 08
105 08
115 06
Seated Cable Row
110 12 reps
130 11
150 07
DB Curl
30 12 reps
35 10
Straight Curl
080 10 reps
090 08
100 07
Notes: A couple weight PR's today......good stuff.
Looks like my shoulder is acting up again....time to look at my pressing closer and do some rehab type stuff. DeFranco has some things I have been looking at, as well as what others have said here.
135 10 reps
185 08
225 08
255 08
285 07
Pulldowns (close neutral)
120 08 reps
130 08
140 08
150 08
160 06
DB BOR
075 08 reps
085 08
095 08
105 08
115 06
Seated Cable Row
110 12 reps
130 11
150 07
DB Curl
30 12 reps
35 10
Straight Curl
080 10 reps
090 08
100 07
Notes: A couple weight PR's today......good stuff.
Looks like my shoulder is acting up again....time to look at my pressing closer and do some rehab type stuff. DeFranco has some things I have been looking at, as well as what others have said here.
Re: jps' journal
AM: 2 sets of wall slides
PM: Warmup 2 sets of wall slides
Pulldowns
110 08 reps
120 08
130 08
140 08
150 08
160 05
DB BOR
070 08 reps
080 08
090 08
100 08
110 08
Seated Row
100 12 reps
120 11
140 09
Straight Curls
70 12 reps
80 10
90 07
Face pull
50 10 reps
50 10
Notes: Almost 2 weeks off....working out of town, and a shoulder injury. Scap wall slides are here....we'll see how they work for me. Toyed with face pulls a little. My lat machine isn't the best for this, but if I kneel and lean back, I can get good motion. I'll visit youtube and check form and different machines used.
PM: Warmup 2 sets of wall slides
Pulldowns
110 08 reps
120 08
130 08
140 08
150 08
160 05
DB BOR
070 08 reps
080 08
090 08
100 08
110 08
Seated Row
100 12 reps
120 11
140 09
Straight Curls
70 12 reps
80 10
90 07
Face pull
50 10 reps
50 10
Notes: Almost 2 weeks off....working out of town, and a shoulder injury. Scap wall slides are here....we'll see how they work for me. Toyed with face pulls a little. My lat machine isn't the best for this, but if I kneel and lean back, I can get good motion. I'll visit youtube and check form and different machines used.
Re: jps' journal
AM: wall slides
PM: wall slides
Squat
045 08 reps
135 06
185 05
205 05
225 04
245 02
185 08
Calf Raise
225 12 reps
275 10
SLDL
135 10 reps
185 08
205 07
225 04
Leg Ext
100 12 reps
150 10
Leg Curl
55 12 reps
75 07
Notes: DL's are way different following squats...plus I am keeping leg closer together and straighter than I was before. Weight and reps are a lot lower than my RDL's. Ext and curls are here for a while, and I will start some sort of abdominal work next leg day.
PM: wall slides
Squat
045 08 reps
135 06
185 05
205 05
225 04
245 02
185 08
Calf Raise
225 12 reps
275 10
SLDL
135 10 reps
185 08
205 07
225 04
Leg Ext
100 12 reps
150 10
Leg Curl
55 12 reps
75 07
Notes: DL's are way different following squats...plus I am keeping leg closer together and straighter than I was before. Weight and reps are a lot lower than my RDL's. Ext and curls are here for a while, and I will start some sort of abdominal work next leg day.
Re: jps' journal
Incline DB BP
40 12 reps
50 12
60 10
DB Flyes
30 12 reps
35 10
40 08
Shoulder Shocker superset-3 sets:
Front plate raise 25x10, 25x10, 25x10
Seated lateral raise 20x10, 20x7, 20x6
Seated DB press 20x10, 20x7, 20x5
Pushdowns
70 12 reps
80 12
90 09
Notes: No BB presses today....felt funny. I did a couple sets of DB BP's....no shoulder twinges....we'll see how it feels in the morning. Shoulder shocker.....not sure what to say. I was skeptical about the low weight until DB presses in the first set....wow! Third set had me to the point of tears....insane burn happening. I could have used 15 lb DB's....lol. If you haven't tried it...you should give it a go....definitely a challenge.
40 12 reps
50 12
60 10
DB Flyes
30 12 reps
35 10
40 08
Shoulder Shocker superset-3 sets:
Front plate raise 25x10, 25x10, 25x10
Seated lateral raise 20x10, 20x7, 20x6
Seated DB press 20x10, 20x7, 20x5
Pushdowns
70 12 reps
80 12
90 09
Notes: No BB presses today....felt funny. I did a couple sets of DB BP's....no shoulder twinges....we'll see how it feels in the morning. Shoulder shocker.....not sure what to say. I was skeptical about the low weight until DB presses in the first set....wow! Third set had me to the point of tears....insane burn happening. I could have used 15 lb DB's....lol. If you haven't tried it...you should give it a go....definitely a challenge.
Re: jps' journal
AM/PM: wall slides, still need to get a set of bands for pull aparts....grrrr
Pulldowns
120 10 reps
130 08
140 08
150 08
160 09
DB BOR
075 08 reps
085 08
095 08
105 08
115 06
Seated Cable Row (straight bar)
110 12 reps
130 10
150 08
Straight Curl
75 10 reps
85 10
95 08
75 12
Face Pulls
50 12 reps
60 12
70 10
Notes: Today was awesome! I fvck1ng owned pulldowns today.....best I have felt them...ever. I've been playing with where/how to sit, and with the angle of my body. I think I nailed it today. Using a straight bar for cable rows now....BOR's use a neutral grip, might as well do something different. Think I have the face pull thing down....one knee propped against seat, one on ground, lean back and go.
Pulldowns
120 10 reps
130 08
140 08
150 08
160 09
DB BOR
075 08 reps
085 08
095 08
105 08
115 06
Seated Cable Row (straight bar)
110 12 reps
130 10
150 08
Straight Curl
75 10 reps
85 10
95 08
75 12
Face Pulls
50 12 reps
60 12
70 10
Notes: Today was awesome! I fvck1ng owned pulldowns today.....best I have felt them...ever. I've been playing with where/how to sit, and with the angle of my body. I think I nailed it today. Using a straight bar for cable rows now....BOR's use a neutral grip, might as well do something different. Think I have the face pull thing down....one knee propped against seat, one on ground, lean back and go.
Re: jps' journal
AM/PM: wallslides
Incline DB BP
40 12 reps
50 10
60 10
65 08
DB Flyes
30 12 reps
35 10
40 10
Shoulder Shocker superset-3 sets:
Front plate raise 35x10, 35x10, 35x10
Seated lateral raise 20x10, 20x8, 20x8
Seated DB press 20x10, 20x8, 20x7
10 min rest...jebus
CGBP
45 08 reps
75 08
Pushdowns
080 12 reps
090 10
100 07
leg ext
100 12 reps
125 12
150 12
leg curl
55 12 reps
65 10
75 06
Notes: Shoulder is feeling better. Now my elbow is getting worse and my lower back is FUBAR. F me....I'm falling to pieces! I won't be doing any squats or DL's for another week or so. I think what aggravated it was squat and DL on the same day....I've never done that before and I guess I tweaked it. So no leg day until I heal....I'll throw ext and curls in where ever just to get some work in....may even try some step ups or something....
Shoulder shocker made me cry....and vomit.
Did a couple very light sets of CGBP.....wondering about form. Hands shoulder width? Lower bar to chest with elbows tucked? I almost had a hard time getting bar to chest....flexibility.
Incline DB BP
40 12 reps
50 10
60 10
65 08
DB Flyes
30 12 reps
35 10
40 10
Shoulder Shocker superset-3 sets:
Front plate raise 35x10, 35x10, 35x10
Seated lateral raise 20x10, 20x8, 20x8
Seated DB press 20x10, 20x8, 20x7
10 min rest...jebus
CGBP
45 08 reps
75 08
Pushdowns
080 12 reps
090 10
100 07
leg ext
100 12 reps
125 12
150 12
leg curl
55 12 reps
65 10
75 06
Notes: Shoulder is feeling better. Now my elbow is getting worse and my lower back is FUBAR. F me....I'm falling to pieces! I won't be doing any squats or DL's for another week or so. I think what aggravated it was squat and DL on the same day....I've never done that before and I guess I tweaked it. So no leg day until I heal....I'll throw ext and curls in where ever just to get some work in....may even try some step ups or something....
Shoulder shocker made me cry....and vomit.
Did a couple very light sets of CGBP.....wondering about form. Hands shoulder width? Lower bar to chest with elbows tucked? I almost had a hard time getting bar to chest....flexibility.
Re: jps' journal
Continuing AM/PM wallslides...and now have a set of bands to do pull aparts....which I do 50 in the AM and 50 in the PM. My shoulder is feeling better everyday, but my back....damn. I could barely walk a couple days ago...which is why I haven't worked out in many days. My L4 is acting up again.....probably due to high volume at work and I swear from DL'ing and squatting in the same workout last week. Some ice therapy, taking it easy, and sleeping on my back have helped and I will resume workouts tomorrow.
Also have some elbow sleeves now.....we'll see if that helps keep the elbow pain away.
Also have some elbow sleeves now.....we'll see if that helps keep the elbow pain away.
