Jiacs Journal

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****! 5-6%??? You wrestlers cut down way to much. I hope you're at least doing it right compared to my wrestler friends who dont eat anything and cut down from 140 to 119 then lose every match.

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Im always around 8% bodyfat, never been higher then that except when I dislocated my shoulder a couple years back. So it wasn't that big of a jump for me but still to low. I need to get my bodyfat up!

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Wow. Good luck on your bulk! [img]/forum/images/graemlins/cool.gif[/img] Do you have any specific goals for this bulk?

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GAIN MASS- 175-180

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Monday 3/22/04- Back/Bi

Wednesday-3/24/04- Chest/Tri

Bench- 45x15, 95x10, 135x8, 135x8, 155x6, 185x1
Incline DB- 40x8, 45x5, 40x5, 40x6
HS Machine ss/ Nautilus- 40x12/110x12 (don't like machines)
Naut. Cable Cross- 80x12, 95x10, 95x10 (regular cables taken)
Machine Dips- 50x8, 80x8, 80x8
Rope Cable Pulldowns- 50x5, 40x5, 40x9
SkullCrush- 45x8, 45x7

[jiacstrap]

Did a good tricep workout at baseball on Saturday

3/29/04

Bi's, Back, Delts

BB Curl- 70x6-8x3
Seated DB Twist Curls-25x6-8x3
Preacher Bar Curls- 20 on each sidex6-8x2 Then one set of a pyramid burnout adding 5's

Reverse Grip BB rows- 95x6-8x3
Seated Cable Row- 90x12x2, 100x12
DB BO Rows- 35x12, 35x10x2

DB military Press ss/ DB Lateral Raises- 30x8/15x8, 35x8/12x3

Plate Shrugs- 45x12
Machine Shrugs- 2 45's each sidex15x2
Plate Shrugs- 45x12

Delts were fried after this, I did bi's first this workout to mix things up, I like working them after back though. Next workout im going to do back, delts, bi's, then traps in that order. For delts I will drop the superset and do 3 exercises and some rear delt/rotator work. Workout was about an hour and 15 minutes, pretty good I thought.

I can't do preacher curls on the preacher bench so I just used the bar, I can't feel them that good on the preacher bench. Im going ot use the reverse grip on the BB rows for a little bit, it felt a lot different then the overhand grip. I gotta get some lats though. My back is very defined and ripped, but no width at all.

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Wednesday, March 31st, 2004

Visited a college today, got the day off of school and baseball and got a good chest workout in!

DB Flat: 40x10, 45x8x3
Incline BB: 95x8, 95x6x2
Incline DB Flies: 20x8, 25x8x2
DB Pullovers: 20x10, 25x10
Cable Crossovers: 40x8, 45x8x2
Crunch machine: 95x15 ss/ reverse crunchesx15

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Thursday, April 1st, 2004

Deadlifted: 480x3

























































APRIL FOOLS

Did a lower back workout,

Deadlift: 135x10, 185x3, 225x3, 225x3
Glute Ham Raise: 25x15, 25x15, 25x15

The GHR's burned so much in my lower back, felt great.

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Friday, 4/2/04, Legs at baseball practice (school gym)

SLDL: 115x8 135x8x2
Squat: 135x8 155x8 155x8
Leg Press: 2 plates x8 x8 x8
Leg Ext. ss Leg Curl: 100x12/70x15, 110x12/80x12

Did really low volume and not too much to failure.