J1M's trainning log (workout critism appreciated)

[AtomicJim]

Starting JW's 24 workout mass Blitz, here is my current diet

7:30am
wakeup
5g creatine
5g glutamine

8am breakfeast
1/2 cup oatmeal
2 pieces wheat bread
2 whole eggs 2 egg whites
protein shake (1 scoop protein, 1tsp flax, 1 cup milk)

11am
turkey sandwhich
-5 pieces of turkey
-1 tbsp fat free mayo
-lettuce

1pm
tuna salad/sandwhich
1 can tuna
4 tbsp fat free mayo (60 cals)
leafy lettuce
2 pieces wheat bread (sandwhich )

3pm (pre-workout)
1 serving weight gainner (pb,bannana,1 scoop protein 2 cups skim milk, 1 tsp flax)

4pm (post-workout)
Adonis's Anabolic fusion (original name!)

7pm dinner
chicken/steak/fish
mixed veggies
brown/basmati rice

10pm (sleep @ 11pm)
1 scoop protein powder, 1 cup skim milk, 1 tsp flax

JW's 24 workout mass blitz can be found here

Here is my overview of the workout
Warmup
stretching followed by
dumbell bench press
-30 lbs 1 set of 12 STRICT reps
-20 lbs 1 set of 12 STRICT reps (1sec up,pausing at top for 2 seconds, 1 sec down.)

workout
chest
160-190 lbs 2 sets of 8,
3rd set of same weight w/ 8 reps, and rest pause and 3-4 more reps, strip weight for 6-8 more reps, rest pause and 3-4 more reps.
17.5-25 lbs flat bench dumbell flys - 12 reps (foxufing on stretch)

DELTS
dumbell shoulder press
set one: 10 pound dumbbells for 8 reps
set two: 20 pound dumbbells for 8 reps
set three: 30 pound dumbbells for 8 reps
set four: 35 pound dumbbells for 8 reps
set five: 40 pound dumbbells till failure
set six: 35 pound dumbbells till failure
set seven: 30 pound dumbbells till failure
set eight: 20 pound dumbbells till failure
set nine: 10 pound dumbbells till failure

one double drop set of standing side lateral raises ( 8, 10, 12 )

one single drop set of standing side lateral raises ( 8, 10 plus a few partial reps after failure )

TRI'S

5 sets behind the back dips for triceps ( 10, 10, 8, 6 and then on the last set perform 6 reps, strip weight and go to failure. the strip should be approximately 20 percent of the weight. )
----most copied right from workout----

[AtomicJim]

well i just finished, took my creatine, but had to wait an hour to take my protein shake (**** traffic) guess i'll start bringin everything to the gym.

Chest feels ok (always hurts day after)
bench press
160 lbs for 8 reps 2 sets
160 lbs for 8 reps w/ rest pause for 3 more reps
stripped to 130 lbs for 8 reps and rest pause for 4 extra reps

shoulders are killing me
10,20,30,35,40 lbs 8 reps a piece ascending and descending, total of 9 sets

tri's feeling sore dips
195 lbs for 10 reps (body weight + 45 lbs plate)
160 lbs for 10,8,6,6 (machine)
135 lbs for 26 reps - to failure (machine)

[LAM]

regarding your shoulder training. you are using to much volume for the anterior deltoid (front delt) it is the smallest of the 3 heads. you should focus on the lateral(medial) head as it is the largest and has the greatest growth potential. any over-head pressing movement targets the anterior deltoid and the medial is used as a synergist. any pressing movemet for chest also stimulates the anterior deltoid as a synergist.

the lateral raise is the best exercise for hypertrophy in the medial head use a long time under tension (TUT). try using the tempo 2-4-6 for 3 sets of 6-8 reps...

[AtomicJim]

all workouts for each body part change every 2 cycles (10 days, 6 of which you workout) next shoulder exercises are upright rows and i forgot the 2nd

[AtomicJim]

today was leg day, it was perfect, i ate solid meals, played video games (lol, just to waste time) and went to gym, got my supplements in asap, i got home, drank post-workout protein shake, 20 mins later i got a steak dinner (whoo hoo)

anyways heres the leg wo i did today [img]/forum/images/icons/smile.gif[/img]

Squats
155 lbs for 3 sets (12,10,8) with 3 sissy squat sets in between each squat set (holding 2 25 lbs plates) reps of 10,8,6

lunges (these hurt after squats)
4 sets, 12,10,8,6 EACH LEG

lying leg curls
double drop set lying hamstring curls (6,10,12)
single drop set (8, 12)

standing calf raises
double drop standing (10,10,10)
single drop standing (10,8)

thats the assigned workouts, i still felt my quads werent hurting enough (i could still walk)
so i hopped on the hack squat machine for 8 reps to failure, maybe i shouldnt have, but after i finished, i went to take my creatine and i sat their for awhile..

good day today..

[AtomicJim]

finished back/bi's/forearm day

wide grip pullups
12 to failure (grip slipped)
17 to failure
10 to failure and 5 with 40lbs assistance

close grip pullups
12 to failire
10 to failure
13 to failure (40 lbs assistance)

seated cable row supersetted with over db laterals all ot failure
100lbs row 12,10,8 cheat reps of 4,4,5
using 22.5 lbs db's, 12,10,8 db laterals

conc. curls double drop set of 8,10,12
25lbs-17.5 lbs

standing barbell curl
50 lbs 3 Sets 10,8,6

hammer curls
2 sigle drop sets of 12,8 20 lbs db

behind the back wrist curls
1 double drop set (15,15,15) 50lbs-30 lbs
1 single drop set . (12,12) 50-lbs-40 lbs

[AtomicJim]

leavint o go up north for 4 days (grrr, 4 days off is alot)
i'll see if theres a 24 hour gym up there lol

[AtomicJim]

well i went on vacation (actually i was forced to going up north to our cottage even though i didnt want to) but hey i'm not bitter. i brought some mrps and all my other supplements and did ok, on hard thing was going there and coming back, 4 1/2 drive and then the first and last night i survived on beef jerky and skim milk. hard a fun time tubing around lake michigan though [img]/forum/images/icons/smile.gif[/img]

my gyms closed on sundays so i have to wait (again) to sttart the bulk up.

[AtomicJim]

bahaha back,bi's, and forearms today, following jw's 24 wo mass blitz (dont feel like posting all of it, just go look it up)
legs are killing me now, arms are a little sore, tomarrow i wont be able to get out of bed, so cya [img]/forum/images/icons/laugh.gif[/img]