~~~~ Official Realjones' training journal ~~~~ comments welcome!

[realjones]

from yesterday:

<font color="blue"> Day 3 (heavy): </font>
Shrugs - 8x225, 8x225, 8x225
Barbell Curls - 5x60, 5x65, 5x70, 5x70, 5x65
Dips - 5 weighted sets of 5 w/ 25 pounds
Squats - 5x185, 5x205, 5x225, 5x235, 5x225

[realjones]

[ QUOTE ]
<font color="blue"> Day 1 (light):</font>
Overhead Press - 5x125, 5x125, 5x125
Squats - 135x8, 225x3, 235x3, 245x3, 245x3, 245x3
Stiff Deadlifts - 135x8, 185x8, 185x5, 185x5
Seated Calf Raise - 20x110, 20x110



[/ QUOTE ]

[realjones]

<font color="blue"> Day 2 (med): </font>
Barbell Rows - 5x165, 5x165, 5x165, 5x165, 5x165
Bench Press - 5x170, 5x170, 5x170, 5x165, 5x165
Deadlifts - 5x185, 5x185, 5x185
Seated Calf Raise - 20x120, 20x120

[realjones]

did leg press today instead of squats to give the back some extra rest.

<font color="blue"> Day 3 (heavy): </font>
Shrugs - 5x225, 5x225, 5x225, 5x225, 5x225
Barbell Curls - 5x55, 5x65, 5x70, 5x70, 3x70 (miss), 5x55
Dips - 5 weighted sets of 5 w/ 25 pounds
leg press- 5x280, 5x300, 5x320, 5x360, 3x420

[realjones]

had to take a couple days off because I didn't have gym access over the weekend.

<font color="blue"> Day 1 (light):</font>
Overhead Press - 5x135, 5x135, 5x135, 5x135, 5x135
Squats - 135x8, 225x3, 235x3, 245x3, 255x3, 255x3
Stiff Deadlifts - 135x8, 185x10, 185x10
Seated Calf Raise (machine) - 8x190, 12x200, 12x210

[realjones]

<font color="blue"> Day 2 (med): </font>
pec dec fly - 8x70, 8x70, 8x70
Bench Press - 5x170, 5x175, 3x175, 5x165, 5x160
Deadlifts - 5x185, 5x195, 5x195
Seated Calf Raise (machine) - , 12x210, 12x210, 12x230

didn't have time to do barbell rows [img]/forum/images/graemlins/crazy.gif[/img], guess I'll do less squats and pick them up tomorrow.

[realjones]

<font color="blue"> Day 3 (heavy): </font>
Shrugs - 5x225, 5x225, 5x225, 5x225, 5x225
Barbell Curls - 5x70, 5x70, 5x70, 5x70, 5x70
Tricep machine - stuff to failure
row/rear delts - 5x90, 5x110, 5x130, 5x130, 5x130

unfortunately I no longer have the equipment to do weighted dips so I'm working on finding something else.

[realjones]

<font color="blue"> Day 1 (light):</font>
Overhead Press - 5x135, 5x135, 5x115, 5x115, 5x115
Squats - 135x8, 225x3, 245x3, 245x3, 255x3, 255x3
Stiff Deadlifts - 135x8 :\ lower back was fried from squats
Seated Calf Raise (machine) - 8x265, 8x265, 8x265

[realjones]

<font color="blue"> Day 2 (med): </font>
pec dec fly - 8x80, 8x80, 8x80
Bench Press - 5x170, 5x170, 5x170, 5x170, 5x165
Deadlifts - 5x185, 5x185, 5x205
Seated Calf Raise (machine) - , 12x240, 12x240, 12x240