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  #21  
Old 04-04-2014, 10:24 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default SCREAM! walkin to wheelchair leg day

Got a great workout in today, limped out of the gym, my legs are going to be sore for a few days after this!
Speed and Hypertrophy legs
Limber 11 warm up
Speed Squat 8X3 120 (2), 130 (2), 135 (2), 140 (2)
Leg press 3X10 450
Walking Lunge 2X13 85
Leg extension 3X15 115
Romanian deadlift 3X10 135
Lying leg curl 2X15 80
Single leg Seated leg curl 2X19 25
Calf raises 25/170 16/260 13/350 3 rest pauses, drop set 13/260 3 rest pauses, drop set 14/170 3 rest pauses (seated and standing)
Front calf raises 4X19 30
Limber 11 as a cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
BB.com Scream 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 scoops protogen
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  #22  
Old 04-05-2014, 03:52 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default Speed Bench Hypertrophy chest + arms

I think the intensity from my leg day yesterday affected my workout today and/or the fact that the wind outside my window last night seemed to keep me awake anyways

Workout
Foam roll thoracic spine + posterior shoulder and chest
Sleeper stretch
Pec stretch
Roller angel
Band shoulder dislocator
Speed Bench 3/130 3/135 3/135 3/140 3/145 3/145 3/150 3/150
Incline press 2X11 70 1X9 70
flat dumbell press 2X12 60 1X12 55
High Single arm Cable cross over 2/17 25
Preacher curl 3X9 95
-superset-
Tricep pressdown 10/65 10/65 10/65
Dumbbell curl 2X15 35
-superset
Tricep behind neck dumbbell extension 2X14 45
Behind the back cable curl 2X15 10
-superset-
Parallel bar tricep dips 17/BW 15/BW
Serratus punches 10/20 10/20
mini Band pull apart
Mini band face pull + ext rotation
Foam roll posterior shoulder and chest
Tricep stretch + Bicep stretch
Band pec stretch
Band shoulder dislocator

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 Scoop protogen
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  #23  
Old 04-08-2014, 02:55 AM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Decent day but missed a few lifts, I think I am going to change up some of the exercises again and then come back to the ones I am stagnating with now
Workout
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator
Barbell row 5/160 3/170 5/180 5/180 5/180
Pull up 7, 8
Pulldown 7/140 7/140
Bench Press 5/160 5/170 5/185 5/195 Slingshot 5/215
Decline Bench 10/165 10/165
Shoulder press (dumbbell seated) 5/60 4/65 3/65 (need to switch this up or something)
Upright row 10/85 10/85
Dumbbell Curl 7/45 7/45 7/45
Tricep pressdown 8/72 8/72 8/72
facepull 6/65 6/62 6/65
Serratus punches
Band face pull ext rotation
mini band pull apart
lying handcuffs
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator


Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: Pre-JYM
Post workout: Post JYM and half a bagel
1 scoop of protogen

Macros
345 carbs
97 fat
235 protein
3193 calories
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  #24  
Old 04-08-2014, 03:41 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Thinking that I should take a week and do a taper (is similar to a deload but you cut volume and keep the intensity and frequency) because I have been missing lifts and having to repeat rep goals on more than a few lifts per week, felt kinda weak today and also need to get my sleep in order

Workout
Heavy legs (Deadlift week)
Foam rolling It, Quads and adductors, Lax ball SMR glutes
Bent knee Iron corsses, Worlds greatest stretch, rolling v stretch, frog stretch, mountain climbers, cossack squat, piriformis stretch, hip flexor stretch
Deficit deadlifts 5/235 3/265 1/295 1/295 1/295
Leg Press 2X8 520
Leg extension 2X10 215
Stiff leg deadlift 3X6 250
Lying leg curl 2X8 130
Calf raise drop set rest pause 26/170, 19/260, 16/350 (3 rest pauses) Drop set 13/260 (3 rest pauses), drop set 16/170 (3 rest pauses)
Front calf raises 3X9 235
Foam rolling It, Quads and adductors, Lax ball SMR glutes
Bent knee Iron corsses, Worlds greatest stretch, hold barbell on edge of bench hamstring stretch, frog stretch, mountain climbers, cossack squat, piriformis stretch, hip flexor stretch, quad and calf stretch
Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: Pre-JYM
Post workout: Post JYM
1 scoop of protogen

Macro targets
355 carbs
95 fat
220 protein
3155 calories

Last edited by JT67; 04-08-2014 at 03:46 PM.
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  #25  
Old 04-09-2014, 07:57 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Hey guys hows it going? havent had much time to look at everyone elses journals with school and all but hopefully will when things get a little less hectic

Workout
Hanging leg raises 3X9 25 cardioacceleration 60 second Jump rope
Machine Crunch 3X11 130 cardioacceleration 60 second bike 120 rpm lvl 12
Cable crunch 3X10 92 cardioacceleration 60 second Elliptical 12 mph lvl 12
Cable side bend 2X13 80
Back hyper machine 2X14 140 cardioacceleration Jump rope 60 seconds

supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine, 240 mg caffeine, 5 g BCAA
Post workout: 18 ounces gatorade 2 g Beta alanine, 3 g Creatine, 5 g BCAA
1 scoop of Protogen

Macros
2915 calories
290 carbs
225 protein
95 fat

Go check out my youtube (Jacob Templar) to see all my videos, Posted a new video today https://www.youtube.com/watch?v=a8O1RcDMXNo
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  #26  
Old 04-11-2014, 10:15 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Back and Shoulder Hypertrophy day
had to superset everything so I could get to work but good workout overall

Workout
Upper body warm up
Speed Barbell row 2X3 120, 2X3 130, 2X3 140, 2X3 135
Lat pulldown 3X9 140
Cable row 3X14 120
Standing Pulldown set 3X16 85
Shrugs 3X8 210
Machine lateral raise 3X17 65
Dumbbell shoulder press 3X8 50
Giant set (3 sets)
Band lateral raise 12 reps
Behind the neck shoulder press 12X50
Incline bench rear delt raises 23/8 18/10 13/12 8/15
Rotator and scapular conditioning
cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 scoop of Protogen
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  #27  
Old 04-11-2014, 10:16 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Not a bad day but defiantly need to deload next week having troubles with explosiveness
Speed and Hypertrophy legs
Limber 11 warm up
Speed deadlift 8X3 185 (2), 195 (2), 205 (4)
Leg press 3X11 450
Single leg press 210 14 reps
Leg extension 3X17 115
Romanian deadlift 3X11 135
Lying leg curl 2X12 85
Single leg Seated leg curl 2X20 25
Calf raises 26/170 17/260 14/350 3 rest pauses, drop set 14/260 3 rest pauses, drop set 15/170 3 rest pauses (seated and standing)
Front calf raises 4X19 30
Limber 11 as a cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
BB.com Post protocol + 6 dumdum lollipops
1 scoops protogen
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  #28  
Old 04-13-2014, 08:21 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Speed Bench Hypertrophy chest + arms
sorry for the late post, give me a quick reply if you are still following my posts but here is yesterdays workout

Workout
Foam roll thoracic spine + posterior shoulder and chest
Sleeper stretch
Pec stretch
Roller angel
Band shoulder dislocator
Speed Bench 3/115 3/115 3/120 3/120 3/125 3/125 3/135 3/135
-superset-
Barbell row 3 reps same weights
Incline press 3X11 70
-superset-
Standing lat pulldown 3X11 100
flat dumbell press 3x13 50
-superset-
dumbbell one arm row 3x13 50
High Single arm Cable cross over 2/18 25
-superset-
Straight arm pulldown 3X 18/35
Preacher curl 3X10 95
-superset-
Tricep pressdown 3X 11/65
Dumbbell curl 2X12 40
-superset
Tricep behind neck dumbbell extension 2X15 45
Behind the back cable curl 2X16 10
-superset-
Tricep cable behind the back extension 2x15 20
Serratus punches 10/20 10/20
mini Band pull apart
Mini band face pull + ext rotation
Foam roll posterior shoulder and chest
Tricep stretch + Bicep stretch
Band pec stretch
Band shoulder dislocator

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post Protocol + 6 dumdum lollipops
1 Scoop protogen
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  #29  
Old 04-13-2014, 08:22 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Got a prestigious award today from my college for my outstanding academic performance and starting a club as well as numerous other academic and extra-curricular leadership positions

Workout
Hanging leg raises 3X19 5
Machine Crunch 3X18 95
Cable crunch 3X15 72
Cable oblique rotations 2X15 20 lbs
Back hyper machine 2X20 95
Tabata heavy bag
Tabata Jump rope

supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine, 240 mg caffeine, 5 g BCAA
Post workout: 18 ounces gatorade 2 g Beta alanine, 3 g Creatine, 5 g BCAA
1 scoop of Protogen

Macros
2915 calories
290 carbs
225 protein
95 fat
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  #30  
Old 04-14-2014, 01:32 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Quote:
Originally Posted by JT67 View Post
Got a prestigious award today from my college for my outstanding academic performance and starting a club as well as numerous other academic and extra-curricular leadership positions
Congratulations
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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