misterjaydubyoo's GET RIGHT GET TIGHT log

[misterjaydubyoo]

Flat Bench:
135 @ 10
216 @ 9
231 @ 8
251 @ 6
286 @ 5
321 @ 3
321 @ 3
321 @ 3

Incline DB Flyes w/ 30 sec Fascia:
25 @ 10
25 @ 10 (w/ hard flexing for 20 sec)
45 @ 15 ("")

-vascularity insane!

Seated Cable Tricep Presses w/ Rope:
@ 20
@ 15
@ 10

Decline or Incline Pushups ss w/ Flyes (various angles):
4 sets

-performed with little to no rest, hitting different angles to absolutely fry my pecs and tris


Tricep Press downs with lat bar (wide grip w/ thumbs up, and slow)
@ 10
@ 10
@ 10

-found these to create a huge pump and burn.....really hit inner tri hard...performed by using the side of hand opposite of thumb, leaving thumb up....hand is perpendicular to bar, contract hard

[misterjaydubyoo]

Deadlift:
135 @ few
221 @ few
331 @ few
421 @ 2
441 @ 1
471 @ 1
471 @ 0 miss


SL DL:
331 @ 5
331 @ 4
331 @ 4


WG Pullups:
@ 18
@ 14
@ 10

Leg Curls:
@ 10
@ 10


Good Mornings:
135 @ 10


CG Lat Pulls:
165 @ 10
185 @ 8
195 @ 6

Hanging Leg Raises from arm attachments (str8 legged, raise legs above head, slow)
@ 10
@ 10
@ 10


Shrugs to front:
331 @ 20
331 @ 20
331 @ 20


Swiss Ball Crunches x a lot


Pretty taxed today. Didn't provide tha body with proper/sufficient fuel. Good overall workout tho.

[misterjaydubyoo]

missed logging several workouts, but i'll get back on track

Monday: Chest / Tri's

Incline DB (emphasized stretch at bottom portion, pause)
75s @ 12
75s @ 12
75s @ 10

Decline Cable Flys:
@ 10
@ 10
@ 10

*incredible pump by now

Flat BB Bench with feet up, 90 sec rest
225 @ 10
225 @ 6

Seated Low pulley Tricep Extensions (french press style)
88 @ 20
108 @ 12
118 @ 12
148 @ 10

Bench Dips (feet up)
45 lb plate @ 50
90 lb plate @ 35


Tricep extension
@ 10
@ 10

WG Pullups
@ 10
@ 8



called it a day....immense pump in chest and tris

[misterjaydubyoo]

Workout hindered today due to time constraints, intentions were deadlift and legs....still got a really good burn and pump in with what I had time to work with.

shoulders: a lot of clean and press, some high pulls

biceps: a quick barage of str8 bar curls, hammer curls, preacher curls, and isolated db curls

No details today, just quick notes for reference. Good workout though.

[misterjaydubyoo]

been a while since i posted...had my powerlifting competition this weekend



It was a smaller event, but i had someone there who had been doin a lot of talkin and basically it was my goal to put up [numbers] and shut [him] up



I won best overall lifter, and best deadlift....there wasnt a best bench category or i would have won it too...I also won some straps that have hooks on them as a prize, and can't wait to use them deadlifting.



I weighed in at 163, and while my #s weren't what I wanted, they were good enough to win. I was shootin for 335 or 340 on bench, but it wasn't there Saturday. I should have tried at least 480 on deadlift, as I believe I would have gotten it.



Bench (puase command): 325 (video is too large to send to email for some reason) 330 [just missed]



Deadlift: 460 (video below)


http://s290.photobucket.com/albums/l...nt=dead460.flv

[Commander]

Excellent job winning best overall lifter. Is that fellow still talking trash?

[misterjaydubyoo]

yeah, unfortunately, he is....makin excuses and the like

its all good tho

[misterjaydubyoo]

Trying to bulk now, so I decided to give the mass workout a shot....

Flat Bench
6, 8, 8 w/ 30 DBs

282, 255, 225

-changed my rest time.....shortened significantly
-RP on last sets, brutal!

Incline
6,8,8
"" same as flat


DB shoulder press
10s@8
20s @ 8
30s @ 8
40s @ 8
50s @ 8
50s til fail
40s til fail
30s til fail
20s til fail
10s til fail


DDS standing lat raises
8,10,12

SDS standing lat raises
8, 10, partials


Dips
bwt + 100 lb plate @ 10
bwt + 100 lb + 50 lb DB @ 10
bwt + 2 x 100 lb @ 8

(changed up to reg dips for last set)
bwt + 100 lb plate til fail

Done....short, sweet, intense!

[misterjaydubyoo]

Time restraints today, so I really had to bust it and get done in 40 minutes...


SQUAT supersetted w/ 1.5 Sissy Squats (started lower b/c I know intensity was gonna kill me)

225 @ 12, 10
245 @ 10, 8
265 @ 8, 6


LUNGES

12, 10, 8, 6


LEG CURLS

DDS: 120, 90, 70

SDS: 120, 90

CALVES:
2 sets to failure + partials

[misterjaydubyoo]

WG Pullups (pullup to nipples, lower to arms fully extended):

14
7
7 + 5 neg

CG Pullups

10
5
5 + 5 neg

-biceps were pumped!


Seated Cable Rows ss w/ Bent Over DB Lateral Raises:

(12, 10, 8) + (12, 10, 8)

-not sure of weight on machine, just went heavy as ever...included cheat reps each set and each exercise


Concentration Curls
35 @ 8
25 @ 10
15 @ 12

-biceps are really pumped and burning from back exercises


Standing Curl

85 @ 10, plus cheat rep
95 @ 8, ""
95 @ 6, ""

-couldn't go up in weight last set, biceps fried


Lying DB Curls

20s @ 12
25s @ 10



Hammer Curls

SDS x 2:
15s@ 12
30s @ 8

-one second to raise, three to lower


Behind Back WC

TDS:
75 @ 15, 65 @ 15, 55 @ 15

SDS:
85 @ 12, 75 @ 12