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  #571  
Old 01-09-2011, 10:40 PM
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misterjaydubyoo misterjaydubyoo is offline
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Low Incline DB Bench
20sx10
40sx6
80sx6
125sx7

HS Wide Grip Bench
280#x10
360#x9

Incline Bench (smith machine)
225#x13

HS Shoulder Press
90#x10
180#x6
270#x5

DB Lateral Raises
40sx13

Rear Delt Flys
60#x10
90#x10

DB Diamond Press
40sx10
100sx7

Tricep Pushdown
30#x10
50#x10
95#x10

DB PJRs
40sx10
70sx6
90sx13
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4

Last edited by misterjaydubyoo; 01-10-2011 at 04:39 AM.
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  #572  
Old 01-11-2011, 02:03 AM
WorkoutMchne WorkoutMchne is offline
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Wow man, just read your post about the car accident. So sorry that happened, but man so happy that you guys are okay.
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Florida Atlantic University
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  #573  
Old 01-12-2011, 01:07 PM
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Quote:
Originally Posted by WorkoutMchne View Post
Wow man, just read your post about the car accident. So sorry that happened, but man so happy that you guys are okay.
Thanks man, it was a real eye opener. I mean I was basically driving pretty safe but you know...

1/11

Front Squat
45#x10
135#x6
185#x4
225#x1
245#x7
*super low to get that stretch....I may have been able to eek out an 8th rep, but the weight started transferring to my lower back on the 5/6th rep and I didn't want to risk it

Single Leg Leg Extension
60#/60#x10
90#x/90#x10

Leg Press
180#x10
360#x10
450#x15

SLDL
135#x10
155#x10

Standing Leg Curl
50#x8
75#x10

DB Deadstop Rows
40sx6
80sx4
100sx1
130sx7/7

Low Cable Rows
80#x10
120#x10
180#x10

HS Lat Pulldown
180#x13

EZ Curl
85#x4
105#x7
*should have done more weight but my lower back was bothering me

DB Preacher Curl
35sx11/11

Incline DB Hammer Curls
25sx14
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #574  
Old 01-13-2011, 01:53 PM
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1/12
Bodyweight@198

Incline Bench
45#x50
135#x10
185#x4
225#x1
245#x1
275#x6

HS Wide Bench
90#x10
180#x6
270#x10

Low Incline DB Bench
80sx6
100sx12

DB Laterals
40sx10
50sx7
*more weight next time

HS Shoulder Press
90#x10
180#x6
230#x9

RDF
65#x10
105#x14

DB PJRs
80#x6
120#x7

Pushdowns
60#x10
100#x10

DB Diamonds
70sx10
*slow, deep reps to get stretch
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #575  
Old 01-14-2011, 02:49 AM
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misterjaydubyoo misterjaydubyoo is offline
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Squats
45#x10
135#x6
185#x2
225#x1
245#x1
275#x1
315#x7
*super super pumped...first time doing heavy back squats in way over a year...form was great and I went super low on each rep...probably good for more actually....HELL YEAH

Squat Machine (close stance)
180#10
270#x11

Leg Press
180#x10
360#x15
450#x15

SLDL
155#x13
*stood on platform to get great stretch and full ROM

Standing LC
50#x6
75#x10/10

Low Cable Rows
120#x6
180#x1
220#x7

HS Lat Pulldown
90#x10
180#x1
200#x11

Deadstop DB Rows
90sx14/14

DB Hammer Preacher Curl
40sx7/7
*made sure to get deep stretch on each rep....really felt in flexors

EZ Bar Curl
100#x10

Incline DB Hammer Curls
30sx13/13

HS Preacher Curl
75#x7
50#x11
25#x15

Machine Leg Press Calf Raises
375#x7
255#x9
155#x14

Still super pumped that I was able to do as well as I did on squats and be pain free....did not expect to be that strong, I guess the front squats carried over. I think with this new style of training the lower volume will allow me to keep doing heavy squats. Also, each set on these workouts are with very good form and super intense.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #576  
Old 01-15-2011, 10:41 PM
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Decent workout last night but even better today.

Hit 315#x11 on squats! 500 is going to come as long as I stay healthy.
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #577  
Old 01-18-2011, 02:05 PM
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1/17
Bodyweight@199.2

Incline Bench
45#x30
135#x10
185#x1
225#x1
245#x1
275#x6

HS Flat Bench
90#x10
180#x10
270#x11

DB Incline Bench
100sx12

HS Shoulder Press
90#x10
180#x5
270#x6

Cable Rear Delt
15#/15#x11

DB Lateral Raise
40sx13

CGBP (from pins)
185#x3
225#x6

Cable Pushdowns (on lat bar)
40#x12
70#x15

DB PJR's
50sx16
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #578  
Old 01-19-2011, 01:13 PM
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misterjaydubyoo misterjaydubyoo is offline
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Leg Press
90#x10
180#x10
360#x4
450#x1
630#x1

720#x7
630#x11
450#x15
*used just this one exercise for quads since my lower back has been extremely sore from getting used to squats...figured I'd give the erectors a break...this felt very good slowed down the tempo and went deep as possible

Prone Leg Curls
60#x10

120#x7
100#x9
70#x12
*same with quads...went really slow on tempo and really got good hamstring stimulation

Angled Calf Raise
100#x12
80#x12

Machine Leg Press Calf Raise
135#x12

Incline Chest supported Rows
45#x1
90#x1
180#x7

Parallel Grip Pullups
bwtx11
*full resets and would count to 2-3 after complete hang

Meadow Rows
70#x15/15

Standing DB Curl
20sx6
35sx12
*very slow tempo with good stretch and hard squeeze at peak

HS Preacher
25#/25#x12

EZ Bar Curl
40#x10
60#x12
*biceps were already toast by this point
__________________
I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #579  
Old 01-20-2011, 04:50 AM
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misterjaydubyoo misterjaydubyoo is offline
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300/498/90 ---> 4002

Decline Bench Press
135#x10
185#x4
225#x1
275#x1
315#x6
*def good for another with a spotter

Flat HS Bench
90#x10
180#x6
270#x1
280#x10

Low Incline DB Press
40sx10
80sx2
100sx10

Standing Push Press
135#x2
155#x6
*wow delts were really fatigued by this point...usually more weight

HS Shoulder Press
90#x6
180#x10

Cable Cross, Rear Delts
5#/5#x10
15#/15#x13
*love these....hit my rear delts better than about anything I have tried

Tricep Pushdown (lat bar)
70#x12
120#x6

CGBP (from pins)
135#x4
185#x6
*triceps already really fatigued up to this point

Deadstop Skull Crushers
80#x13

Lovin the new split. I dunno if its me, but I seem to be way harder and fuller. My chest seems to be a lot fuller, and I have even had two different people tell me so without me bringing it up.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #580  
Old 01-21-2011, 01:09 PM
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misterjaydubyoo misterjaydubyoo is offline
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1/20
Bodyweight @ 200.0
312/526/92 ---> 4180

Leg Press
180#x12
360#x6
540#x1
720#x8
630#x12
540#x16

Prone LC
60#x10
80#x4
100#x1
125#x7
100#x11
70#x13

Seated Calf Raise
4 sets

HS MTS Row
140#x12
180#x6
220#x1
240#x7

Close Grip Lat Pull Down
60#x10
80#x6
120#x10

Incline Chest Supported T-Bar Row
45#x10
90#x12
*very slow tempo and squeeze on reps

Standing Barbell Curl
45#x10
65#x10
85#x10
*changed angle of wrists to directly hit biceps

HS Preacher Curl
25#x10
50#x10

Incline DB Curl
25s x10

Opted not to push it today and give my lower back another day of rest. Saturday I will incorporate front squats and/or squats back into the equation. Appetite is thru the roof and hopefully I can continue progressing on my weights/numbers.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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