misterjaydubyoo's GET RIGHT GET TIGHT log

[misterjaydubyoo]

Decline Bench + flat DB fly
6, 8 + RP 3 + fail @ 6, 8 "" w/ 30 DBs

285, 245, 225

Incline (used DB's) + decline DB fly
6,8,8 + 30s
75s, 65s, 55s

-sloooooow controlled reps....major stretch


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


Diamond Presses (substituted these for dips)
10, 8, 6


-this workout doesn't look like a whole lot on paper, but it sure kicked my tail.....intense

[misterjaydubyoo]

SQUAT supersetted w/ 1.5 Sissy Squats
230 @ 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]

swapped back/bi/forearm day with chest/shoulder/tri to accomodate workout partner


*workout called for dumbells, but our gym is in a transition phase to a new building, so dumbell weight was limited*


Incline Bench
12, 10, 8 (RP, fail, strip, fail)

Decline Bench
-same as incline

Incline bench flys supersetted w/ flat bench flys
12 + 12


CG Upright Rows
135 @ 6 + 3 cheat
135 @ 6 + 3 cheat
115 @ 8 + 4 cheat
115 @ 8 + 4 cheat
95 @ 10 + 5 cheat
95 @ 10 + 5 cheat


Lying DB Tricep Extensions (done on incline bench)
55s @ 10
55s @ 10
45s @ 8
35s @ 6
35s @ 6, strip, 25s til fail

[misterjaydubyoo]

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

18
12
8 + 5 neg

CG Pullups

12
8
6 + 5 neg


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


Standing Curl, 1 second up, 2 down

85 @ 10, plus cheat rep
95 @ 8, ""
105 @ 6, ""


Lying DB Curls

20s @ 12
25s @ 10



Hammer Curls

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

-one second to raise, three to lower


Wrist Rolls x 6
-apparatus with handle and string attached with weight on end...."roll" up weight


*decided to take sat and sun off and nail legs monday

[misterjaydubyoo]

Leg Extension
15, 20, 25


Squats: shoulder width, heels elevated on 10 lb plates

12, 10, 8
205, 225, 255

-wasn't sure on starting poundages here since my legs were burning from the leg extensions, and due to the fact I had never squatted w/ heels elevated



SL Deadlift

15, 12, 10, 8, 6

185, 205, 205, 185, 185

-started too heavy...goal was not to fail....erectors fried!!!


Seated calf raises

DDS x 2 : 190, 145, 100

[misterjaydubyoo]

Wide Grip Bent Over Rows

185 @ 6 + 3 cheat
185 @ 6 + 3 cheat
165 @ 8 + 4 cheat
165 @ 8 + 4 cheat
145 @ 10 + 5 cheat
135 @ 12 + 5 cheat

-taxing!


Wide Grip Behind the neck Lat Pull Downs

DDS x 2 (10,8,6): 150, 120, 100

-extreme pump...


Incline DB curls

25s @ 12
30s @ 10
40s @ 6


Preacher Curls

75 @ 10
85 @ 8
100 @ 6

-switched grips during sets = immense pump/pain!


Standing Alternate Curls

40s @ 6
30s @ 8
20s @ 10

-rested very little due to time constraints....huge pump

*Left off forearms today to go coach wrestling. I think I got a decent amount of forearm stimulation today though*



I have noticed that during this mass phase, I have had to swallow my pride and lower weights. The weights I have been using are lower than what I usually use, but I have also cut my rest time significantly. I have also noticed I am ALWAYS sore after a workout. It has been years since I have experienced DOMS like this. It is not as intense as when I started this phase, but is there everytime nonetheless. Even though you don't have to experience DOMS to see gains, I suppose I am doing something right since I am always sore.



GOALS (that I will reach) in 2009:

380+ lb bench press
500+ lb deadlift
gain an inch or more on my quads
gain an inch on my arms

[misterjaydubyoo]

may as well add my supplement list:

FOOD (3500+ calories/day)
ON Whey
Xtend (limited to pre/during workout)
Ultimate Nutrition Creatine
HMB (something I have never used)
Multi
Fish Oil

[Commander]

Originally Posted by misterjaydubyoo

I have noticed that during this mass phase, I have had to swallow my pride and lower weights.

Never easy to do, but important none the less! I will be switching from a strength-based routine to adding some hypertrophy-based workouts, definitely will be dropping weights dramatically.

Originally Posted by misterjaydubyoo

GOALS (that I will reach) in 2009:

380+ lb bench press
500+ lb deadlift
gain an inch or more on my quads
gain an inch on my arms

Aim high bro!

[misterjaydubyoo]

Originally Posted by Commander

Never easy to do, but important none the less! I will be switching from a strength-based routine to adding some hypertrophy-based workouts, definitely will be dropping weights dramatically!

exactly....that's what i am doing now

Aim high bro!

yeah man.....i tired to set goals i know i would achieve, and quite possibly exceed

[misterjaydubyoo]

Flat Bench 2 second down, 1 up
12, 10, 8 (RP, fail, strip, fail)

225
230
235, 205


Decline Bench 2 second down, 1 up
225
230
185, 165 (hahahaha)

Incline bench flys supersetted w/ flat bench flys
12 + 12


CG Upright Rows
135 @ 6 + 3 cheat
135 @ 6 + 3 cheat
115 @ 8 + 4 cheat
115 @ 8 + 4 cheat
95 @ 10 + 5 cheat
95 @ 10 + 5 cheat


Lying DB Tricep Extensions (done on incline bench)
40s @ 10
40s @ 10
40s @ 8
30s @ 6
30s @ 6, strip, 25s til fail

Behind the back dips on bench (slow and contracted hard)
~40


-Tri's were really fatigued early....lowered weight significantly on diff exercises....still funny how when i rest shorter how much "weaker" i am....nonetheless, good workout