Jaypo's Training

[jaypo]

Monday was chest and biceps.

Warmup- 20 reps with small stack on chest press.
Set 1- 6 reps with whole stack
Set 2- 6 reps with whole stack plus weight
Set 3- 6 reps with whole stack plus weight

Incline dumbell press:
Set 1- 10 reps with 60 lb dumbells
Set 2- 10 reps with 70 lb dumbells
Set 3- 10 reps with 75 lb dumbells

Pec Flys:
Set 1- 20 reps on 60

Last week, the 65's felt heavier than they should, but 75 felt light this week

Dips- 4 sets of 10 reps

Biceps:
Warmup: dumbell curls- 15 reps with 25lb dumbells
Barbell curl-
Set 1- 6 reps with 85
Set 2- 6 reps with 95
Set 3- 6 reps with 115

DB Hammer Curls:
Set 1- 10 reps with 30 lb dumbells
Set 2- 10 reps
Set 3- 10 reps

I can move up to 35 next week for at least the last set.

Preacher curls:
Set 1- 20 reps at 1st big plate

Good workout. Good pump. I felt stronger this week, but got a 24 hr virus yesterday and had to leave work. I'm not sick anymore, but I feel drained. I'll try to hit back and triceps hard tomorrow.

[jaypo]

Last night was Back and Calves.

Warmup- 15 reps with half stack on seated rowes.
Set 1- 6 reps at 190 (second to last plate)
Set 2- 6 reps at 200
Set 3- 6 reps at 200

Chin ups:
Set 1- 10 reps w/body weight
Set 2- 10 reps with b/w
Set 3- 10 reps with b/w

Reverse flys:
Set 1- 20 reps with 60

Calves
Warmup- half stack for 20 reps on standing raises
Set 1- 6 reps with whole stack
Set 2- 6 reps with whole stack plus 45lb plate
Set 3- 6 reps with whole stack plus 70lbs

Seated calf raises:
Set 1- 10 reps with 90lbs
Set 2- 10 reps with 115 lbs
Set 3- 10 resp with 125 lbs

Donkey Press:
Set 1- 20 reps with sled weight.

On back, I think I will do weighted chin ups next week. I feel my strength increasing on seated rows, and chin ups have been my strong suit for the last couple of years. So I'll add a little weight next week.

Also, on calves, I'm using so much weight to get a good burn, that it is leaving marks on my shoulders and hurting my lower back. I'll keep the weight on the standing raises pretty consistent, but I plan on increasing the weight on donkey press a good bit.

This system seems to be working. I am getting a little stronger at most of the exercises that I'm doing. And I notice a little size being added. This is my 3rd week since I changed my routines, and the 2nd week since I added my own twists into the program. I had plateaued pretty much, and this seems to be putting me a little over the edge. Tonight- shoulders and triceps.

[jaypo]

This weekend was too busy. I didn't get to do shoulders and triceps at the gym, so while I was watching the kids Saturday, I did like 60 handstand pushups over about 6 sets. They were fatigued! Then, I walked a couple of miles in the swamp scouting for deer. Tonight is chest and biceps.

[jaypo]

Warmup- short stack on chest press
Set 1- 6 reps with whole stack
Set 2- 6 reps with whole stack
Set 3- 6 reps with whole stack plus 25lb weight

Incline dumbells:
set 1- 10 reps with 65 lb dumbells
set 2- 10 reps with 75 lb dumbells
Set 2- 10 reps with 80 lb dumbells


Pec Fly:
Set 1- 20 reps with 60

Dips-
set 1- 10 reps with bw
set 2- 9 reps with bw
set 3- 7 reps with bw- failure!!

Warmup- 25 lb dumbell curls- 15 reps
set 1- 6 reps with 85lbs
set 2- 6 reps with 115 lbs
set 3- 6 reps with 125 lbs

Hammer curls:
set 1- 10 reps with 30lb dumbells, back against the wall
set 2- 10 reps with 35lb dumbells, back against the wall
set 3- 10 reps with 40 lb dumbells, back against the wall

Preacher curls:
set 1- 20 reps with 55lb ez curl bar very slow.

Overall a very good workout. I'm feeling stronger, so I am able to life a little heavier and get to failure. I feel like I'm able to push harder and not feel hurt. Can't wait for legs tonight!

[jaypo]

Warmup-Squats- 135 x 15
set 1- 6 reps at 225 (barbell)
set 2- 6 reps at 275 (smith machine barbell)
set 3- 6 reps at 275 on smith machine

Leg Press:
set 1- 10 reps with 180lbs plus sled
set 2- 10 reps with 230lbs plus sled
set 3- 10 reps with 230lbs plus sled

I used a differrent machine this time.

Hack Squat:
set 1- 20 reps with 90lbs plus sled

Abs-
Crunches-
15 reps with 35lbs
15 reps with 50lbs
15 reps with 50lbs

Knee to Elbow:
set 1- 15 reps
set 2- 15 reps
set 3- 15 reps

I've been eating horribly, so I was up to 192 as of this weekend. I toned it down since Monday, and I was down to 188 last night.

[jaypo]

Seated rows:
Warmup-15 reps with half stack
set 1- 6 reps at stack minus 1
set 2- 6 reps with whole stack
set 3- 6 reps with whole stack

Pullups (close grip)
set 1- 10 reps with body weight plus 25
set 2- 10 reps with body weight plus 25
set 3- 10 reps with body weight plus 25

Reverse fly
set 1- 20 reps with 70

Calf raises
Warmup- 15 reps with half stack
set 1- 6 reps with whole stack
set 2- 6 reps with whole stack plus 45
set 3- 6 reps with whole stack plus 70

Seated calf raises
set 1- 10 reps with 90lbs
set 2- 10 reps with 115 lbs
set 3- 10 reps with 125 lbs

Donkey Press
set 1- 20 reps with sled plus 90lbs

I felt like a machine tonight!

[jaypo]

Shoulders and Triceps Saturday:

Warmup- dumbell shoulder press-20 reps with 35lb dumbells
set 1- 6 reps with 70lb dumbells
set 2- 4 reps with 60 lb dumbells
set 3- 3 reps with 60lb dumbells

This is how it's supposed to be done. The last 3 weeks, I've been getting my strength tested, and I've found my limits. Now, I'm starting with weight that I can barely do 6 reps with, and the subsequent sets are usually done with less. And it showed! My shoulders and triceps have never been this fatigued!

Upright rows-
set 1- 10 reps with 100lbs
set 2- 10 reps with 115lbs
set 3- 9 reps with 120lbs

Barbell shoulder press:
set 1- 20 reps with 65lbs

Shoulders were mush after that.

Warmup- tricep pressdown- 20 reps with half stack
set 1- 6 reps with whole stack
set 2- 6 reps with whole stack
set 3- 6 reps with whole stack

French press with cables-
set 1- 10 reps with 140
set 2- 10 reps with 150
set 3- 10 reps with 150

Dips-
set 1-20 reps with body weight extremely slow

Probably the best overall workout since I started this program. I changed the cadence on the explosive set. I basically explode up, moderate on the negative, and then rest for 1 second before exploding up again. Previously, I was exploding up and resting 1 second at the flexion. I realized I was performing it wrong, so I changed it, and I can feel the difference immediately.


Tonight- chest and biceps, and I'm pumped about doing this the right way!

[jaypo]

Chest and triceps Monday:

Warmup- half stack on chest press for 20 reps
set 1- stack plus 25- 6 reps
set 2- stack plus 25- 6 reps
set 3- stack plus 25- 6 reps

Incline dumbell press:
set 1- 80lbs dumbells- 10 reps
set 2- 75lb dumbells- 10 reps
set 3- 70lb dumbells- 10 reps

Pec Fly
set 1- 25lb dumbells- 20 reps

Biceps- warmup- 25lb dumbell curls, 15 reps
set 1- 50lb dumbells- 6 reps
set 2- 45lb dumbells- 6 reps
set 3- 45lb dumbells- 6 reps

Hammer curls-
set 1- 35 lb dumbells- 10 reps
set 2- 40lb dumbells- 10 reps
set 3- 40 lb dumbells- 10 reps

Close grip EZ bar curls-
55lbs- 20 reps

[jaypo]

I skipped legs Tuesday because my bionic knee was killing me. I did shoulders and triceps last night:

Dumbell shoulder press- warmup- 35 lb dumbells-20 reps
set 1- 65lb dumbells- 6 reps
set 2- 65 lb- 6 reps
set 3- 70 lb- 6 reps.

Upright rows:
set 1- 100lbs- 10 reps
set 2- 115 lbs- 10 reps
set 3- 115 lbss- 10 reps

Barbell shoulder press:
set 1- 65lbs- 20 reps

Triceps- warmup- pressdowns with half stack
set 1- whole stack- 6 reps
set 2- whole stack- 6 reps
set 3- whole stack- 6 reps

Cable french press-
set 1- 110-10 reps
set 2- 120- 10 reps
set 3- 130- 10 reps

Dips:
body weight plus 45lbs- 20 reps

I couldn't lift my children last night! My shoulders and triceps were jell-o! I'm getting stronger week by week, so I guess it's working. My back seems to be gaining a good bit of size. It's actually making me thicker front to back! I always had good lats, but they are now sticking out like a cobra without having to flex them (similar to Bruce Lee in Enter the Dragon at the end when he is captured). I'm gaining strength in my chest and shoulders. Tomorrow is back and calves.

[jaypo]

Saturday- back and calves

Seated row warmup- 20 reps with 100
set 1-6 reps with rack plus 10
set 2- 6 reps with rack plus 10
set 3- 6 reps with rack plus 10

Pullups- body weight plus 25lbs
set 1- 10 reps
set 2- 10 reps
set 3- 10 reps

Back flys-
set 1- 20 reps with 70

Calves- warmup- half stack on calf raises
set 1- 6 reps with half stack plus 90
set 2- 6 reps with half stack plus 90
set 3- 6 reps with half stack plus 90, then realized why it had been so easy- I never put the whole stack on! Then 6 reps with entire stack plus 90 lbs.

Seated calf press-
set 1- 10 reps with 90 lbs
set 2- 10 reps with 115 lbs
set 3- 10 reps with 125 lbs

Donkey press
set 1- 20 reps with sled plus 90 lbs