Jaypo's Training

[jaypo]

Chest and Biceps

Warmup- 8 reps with 100lbs on pec fly
Chest press- 15 reps with half stack
set 1- 6 reps with stack plus 35
set 2- same
set 3- same

Incline dumbell press
set 1- 10 reps with 75lb dumbells
set 2- 10 reps with 80lb dumbells
set 3- same

Pec Flys-
set 1- 20 reps with 70

3 sets of 10 reps of dips

Dumbell curls- warmup- 15 reps with 15lb dumbells
set 1- 6 reps with 50lb db
set 2- 6 reps with 55 lb db
set 3- same

Hammer curls-
set 1- 10 reps with 30lb db
set 2- 10 reps with 40lb db
set 3- same

Close grip ez curls
set 1- 20 reps with 55lbs

Chest and biceps felt like they were going to explode!

[jaypo]

Well, this is week 5, and my strength has improved a good bit. My mass has gotten a little better, but I've always had a hard time putting on muscle. With this program, I was more concerned about gaining strength.

[jaypo]

Shoulders and Triceps: I had to workout at another gym today, so the numbers will be different

Dumbell shoulder press- Warmup- 35lbs for 15 reps
set 1- 6 reps with 65lb dumbells
set 2- 6 reps with 65lb dumbells
set 3- 6 reps with 70lb dumbells

Upright rows-
set 1- 10 reps with 40lb dumbells
set 2- 10 reps with 50lb dumbells
set 3- 10 reps with 50lb dumbells

Dumbell shoulder press-
set 1- 20 reps with 35lb dumbells

Triceps- warmup- pressdowns with half stack
set 1- 6 reps with 3 from bottom
set 2- 6 reps with 2 from bottom
set 3- 6 reps with 2 from bottom

Overhead cable press-
set 1- 10 reps
set 2- 10 reps
set 3- 10 reps

Dips
set 1- body weight for 30 reps

Tonight is back and calves. I think I will finish out week 6 and tailor my future workouts using this program's philosophy. My body feels strong, and it doesn't feel as succeptible to injury by lifting heavy anymore. So I'll probably do a similar workout, but maybe add an exercise or 2! For example, I will add cable crossovers into my chest routine, because my chest develops better when I do them routinely. For shoulders, I'll probably do lateral raises instead of a 20 reps set of shoulder press. For back, I'll probably keep it close to the same. For biceps, I'll add preacher curls, and for triceps, maybe some reverse grip pressdowns. But I need to finish week 6 first!

[jaypo]

I missed Back and calves last Friday. And I am substituting cardio instead of legs from now on.

Monday was Chest and biceps.

Warmup- chest press with half stack for 20 reps.
set 1- 6 reps with stack plus 35 lbs
set 2- same
set 3- same

Incline DB press:
set 1- 10 reps with 75 lb dbs
set 2- 10 reps with 80 lb dbs
set 3- 10 reps with 80 lb dbs

Pec Fly:
set 1- 20 reps with 110

Dips- 3 sets of 10 with body weight

Biceps- warmup- 15 db curls with 25lb dbs
set 1- 6 reps with 50 lb dbs
set 2- 6 reps with 50 lb dbs
set 3- 6 reps with 55 lb dbs

Hammer curls-
set 1- 10 reps with 40 lb dbs
set 2- 10 reps with 50 lb dbs
set 3- 10 reps with 50 lb dbs

Close grip ez curls-
set 1- 20 reps with 55lbs

I then did 16 minutes on the elliptical; had to leave early to get my daughter from Church.

[jaypo]

Tuesday- 31:55 on elliptical to burn 400 calories (instead of legs)

[jaypo]

Did not do back last week. Ran out of time. I finished the 6 week SAIS program, and I have noticed gains in my size and a good bit of strength increase. I like the science behind it, so I will continue to use the principals. But I'm adding a few things to it to cater it to my routine. For example, yesterday, I did chest and biceps. I did 3 sets chest press for 6 reps each AND 3 sets of incline press for 6 reps each. Then I did 3 sets of 10 cable crossovers, then a set of 20 reps on the pec fly machine, and 3 sets of 10 dips. So I basically added in crossovers and went heavier on incline press. On biceps, I switched to 3 sets of 6 reps on heavier hammer curls and did 3 sets of 10 preacher curls. I ended it with 1 set of 20 ez curls.

I think for shoulders I'll do 3 sets of 6 shoulder press, 3 sets of 6 upright rows, 3 sets of 10 lateral raises, , and 1 set of 20 light shoulder press. On triceps, I'll do 3 sets of 6 pressdowns, 3 sets of 6 cable french press, 3 sets of 10 reverse grip pulldowns, and 1 set of 20 dips. Instead of weightlifting on legs, I'll do a few months of cardio to slim down again.

I probably won't update the journal frequently except to update any significant gains. So thanks for all the encouragement and advice!

[jaypo]

Well, guys, I got what I needed from SAIS. I'm now in the middle of an oxymoron- I'm dropping pounds, but doing a 10x10 to add muscle! I was at 199, but my waistline was way too big, so I'm down to 187 now. I'm trying to improve my muscle mass. I've started on Advocare products, so I'm excited about it. You get a super pump from the 10x10 workouts. My plan is to do 6 weeks of this, and then switch to a 5x5 to increase strength. I won't update the routines daily, because there is little change in the numbers. But I'll update you guys upon completion.

[jaypo]

The 10x10 did nothing for me, and I actually lost size. I went back to my bread and butter routine, and I've gained the muscle back. I guess I should stick to what does best for my body type! Back to the 6-8 reps, 4 exercises per muscle group workout. But that's okay. I love it!