jdustys mass journal

[jdusty]

today i had a great leg mass workout, check it out
strech- warm up regular squats 135x20
warm up 135x15 strech inbetween sets
squat- 225x10, 275x8, 315x7 ** 3min btween sets
close stance squat on (smith machine)w/ heels elevated.with drop set=DS 225x10, DS-185x8
315x8, DS-225x6
365x6, DS-315x5
Lunges (just 2 sets) i did add a superset of leg extentions though= 65pd. dumbells 6reps each leg
then i did leg extentions until failure.
after i drank a 40g protein 38g carb drink!!!!!!!

[jdusty]

TODAY DECENT CHEST WORKOUT.
20 PUSH UPS, 135 INCLINE BENCH WARMUP.
185 INCLINE BARBELL 12,10,8 REPS
INCLINE FLY SUPERSET ON LAST SET
FLAT BENCH 235 FOR 8, 225 FOR 6, 225 FOR 5
DUMBELL FLAT FLY ON LAST SET
FLY MACHINE, STACK W/ ADDITIONAL 35 PD PLATE
UNTIL FAILURE W/ DROP SET 3 TOTAL SETS
TRICEP SEATED HAMMER 85 PD,90 PD, 100 PD.
EACH SUPEERSETTED W KICKBACKS 35 PDS.
SEATED TRICEP MACHINE DROP SETS UNTIL FAILURE
3 SETS. POST WORKOUT SHAKE.

[jdusty]

this week schedule:
fri- chest tris abs
sat- off
sun- shoulders legs
mon- abs
tue- back bis calves
wed- chest tris
thur- rest
fri- repeat

[jdusty]

change in schedule
fri chest tri abs
sat off
sun shoulders legs
mon back bi abs
tue forearms calves
wed off
thur repeat

[jdusty]

new thought
chest tris
legs calves
rest
back shoulders
bis forearms
rest

[jdusty]

great chest day
flat bench 2 warm up sets 135x 15
set 1 255x8 drop set 185x7
2 255x6 185x7
3 225x7 185x6
incline bench
1 205x7 185x4
2 205x6 185x3
3 205x4 185x3
incline dumbell
1 85x5 65x3

superset x3
flat flys all=till fail
incline flys dropset with strechset
fly machine
three sets of 3 supersets

tricep extensions superset w/close grip 3 sets
push down machine superset w reverse machine curls
3 more sets
workout 1 hr 35 min 1st day on creatine
weight today 219 pds

[jdusty]

squat note week 3 315x8
next week cut on legs

[jdusty]

tomorrow goal chest
110 dumbell press x10
flat bench 275 x 7
do it or die!!!!!

[jdusty]

supersets i tried and liked-
back-1 behind the neck tricep pulldown 2 seated cablerows.
set to max with- bent over dumbell rows

legs 1 squats 2 leg press
calves 1 standing calf raises w/ smith machine 2 seated calf raises 3 standing calf raises w/ no weight.

[jdusty]

todays supersets i liked
concentration curls, 21's instead i did 15's
forearm pump- reverse dumbbell wrist curls, hammer side curls, one arm cable reverse curl brutal pump.
note goal on chest tomorrow 285x5 flat bench
315x5 decline

[jdusty]

mass session complete!!!
start 205 finish 220 w/ out water weight
begin cut implimenting super sets and cadio!!!

[jdusty]

dumbbell bench note
115x8
superset- french press-close grip bench

[jdusty]

squat note 325x7 on max set
loved the 3 pump lunges hard burn

[jdusty]

last week decline note 315x7
chest workout 1 drop sets flat first
chest workout 2 all dumbells
3 incline first
4 decline first
5 drop sets incline first

[jdusty]

split change due to boxing class on sunday
sun- boxing lightlegs,cardio jumprope/run
mon- back-bis-forearms
tue- rest
wed- chest tris
thur- legs/calves cut workout
fri- shoulders
sat- rest

[jdusty]

flat bench note 250x 10
my current weight 213
i lost 12 pds since my cut!

[jdusty]

new 3 week chest workout
incline dumbell- 10 reps to fail 4 sets
pec deck 4 sets 10-12 reps
decline cable flye 4 sets 10-15 reps
dips w/45 4 sets 15 reps

[jdusty]

bench note 275x8
currently supersetting chest and back
bis and tris
all legs
weight 208

[jdusty]

new split
chest back
off
arms
off
legs shoulders
off
return