T Nation

Artesticanranda's Get Jacked Fast Log


#1

so after some months of lurking on the forums, I've decided to go ahead with Thib's Get Jacked Fast program. When I say lurking, I mean typical putting off getting back in the gym. Haven't been there since school ended two months ago, and been feeling pretty crappy about it. I'm doing this log to keep track of my progress in one spot, and because without my training partner to kick my ass in the gym, I think the Nation will keep me good and honest.

A bit of background: Been lifting on and off since 2005, was a varsity wrestler at 152, 160, and 170 through high school, and I even worked in a gym for my senior year. My nutrition wasn't all that great so I didn't really get much lower than 12% BF

Stats:
Age: 19
Height: 5'11
Weight: 210
BF %: 16%

Current 1RM:
Bench: 215
Deadlift: 225
Squat: 225

Today's Workout (Monday, Week 1)
A1 Back Squat: 4x8 155lbs
A2 Leg Curls: 4x8 60lbs
B1 Romanian Deadlifts: 4x8 155lbs
B2 Leg Extensions: 4x10 90lbs
C1 Lunges: 1x10, 2x6 50lbs
C2 Standing Calf Raises: 3x10 135lbs

Summary: My legs are going to fall off. I know I'm going to be using the elevator at work tomorrow.

Because I'm big on quotes of all kinds, I'll be posting a quote or two a day, not necessarily lifting related, or even inspirational, just a quote of the day.

"Begin - to begin is half the work, let half still remain; again begin this, and thou wilt have finished." - Marcus Aurelius


#2

Just got home from work, nothing like clients calling in being needy at 630, but hey what can you do? Hoping to catch a bit of the All Star Game, then getting some sleep. With these crazy hours I work, the only consistent time I have to work out is early morning.

This mornings workout (Tuesday Week 1)
A1 Push Press: 5x8 105lbs
A2 Chin Ups: 2x6, 2x4, 2x3
B1 Bench Press: 5x8 150lbs
B2 Seated Row: 5x10 125lbs
C1 Inc. Close Grip Bench: 4x8 125lbs
C2 Preacher Curl: 4x6 45lbs
Treadmill: 20 minutes 4.2 Incline

Notes: Felt pretty good this morning, and certainly better after my workout. Looks like the tightness after yesterday's workout might not be as bad after all.

"Facts are stupid things." - Ronald Reagan


#3

Sorry for no post yesterday, didn't get back from a job until 1130 and just passed out. Looking forward to tomorrow's day off.

Yesterday (Wednesday Week 1)
Elliptical Intervals: 10 15sec/45sec
A1 Kneeling Cable Crunches: 4x10 55lbs
A2 Swiss Ball Crunches: 1x30, 1x27, 1x25, 1x20
B1 Serratus Crunches: 2x10, 2x8 30lbs
B2 Double Crunches: 1x28, 1x27, 1x25, 1x20

Today (Thursday Week 1)
A1 Leg Press: 4x15 210lbs
A2 Back Extension: 4x15 55lbs
B1 Bulgarian Split Squat: 4x10 40lbs
B2 Lying Single Leg Curl: 4x10 40lbs
C1 Short Step Lunges: 3x10 50lbs
C2 Seated Calf Raises: 3x15 115lbs

And now for some inspirational words:
"Where did all these fucking Indians come from?" - General Custer (The Most Fucking Colorful Word)


#4

Took the opportunity this weekend to just relax and do nothing else. Put in my workouts mid-morning, which was a nice break from working out at 630. Went for a long recovery walk Friday just to keep moving. Overall feeling pretty damn good, looking thinner without any carbs in the diet.

Saturday (Week 1)
A1 DB Thrusters: 3x15 30lbs
A2 Burpees: 3x15
A3 Bodyweight Squats: 1x22, 1x20, 1x16
B1 Back Squat: 3x20 105lbs
B2 Vertical Jumps: 3x15
B3 Mountain Climber: 3x30sec

Notes: I was dying at the end of this workout. Cardio has never been my strong suit, so cranking out these circuits really showed how far behind I am. My wrestling coach used to call me "the 4-minute man", because after 2 rounds I was pretty much toast.

Today (Sunday Week 1)
A1 Seated DB Press: 2x8, 2x7, 1x6 20lbs
A2 Lat Pulldown: 5x6 60lbs
B1 DB Bench Press: 5x15 40lbs
B2 Single-Arm DB Row: 5x12 45lbs
C1 Decline Close Grip Bench: 4x10 95lbs
C2 Hammer Curls: 2x10, 1x9, 1x8 30lbs

"I had to kill him."
"Oh yeah, he's as dead as Julius Caesar" - Kevin Costner + Sean Connery in "The Untouchables"


#5

I'm interested in seeing how things work out for you. I'm currently on week 7 of an 18-week program, but I'll probably move on to GJF after finishing it. If you're diligent, we should finish our respective programs at the same time.


#6

jo3: I intend to be more diligent about this than I have been in the past. I decided to start this now, rather than in September when I go back to school, because last year going into the fall I was all gung-ho about "changing everything" and that did not turn out so well. I would say "with all good luck I'll have great results", but I do not believe in luck, only choices. What program are you working on right now?

Today (Monday Week 2)
A1 Back Squat: 4x8 155lbs
A2 Leg Curls: 4x8 60lbs
B1 Romanian Deadlifts: 4x8 155lbs
B2 Leg Extensions: 4x12 90lbs
C1 Lunges: 3x10 50lbs
C2 Standing Calf Raises: 3x10 135lbs

Notes: I wasn't sure whether or not to change the weights, so I left them alone and aimed for improvement. Completed ALL the reps this time, and felt slightly better than dead after, so I'll call that a marked improvement.

I know it's a bit late, a week in, but I'm going to post some before pics tomorrow.

"No wasting beer in the name of humor."
"Don't fruit the beer." - Man Law


#7

So the last three times I have gone to post, my computer has overheated and shut down mid-post. Very annoying. Anyways, nothing overly interesting to report, I woke up sick this morning and went to the office late, and pushed today's workout to Friday.

Tuesday (Week 2)
A1 Push Press: 5x8 105lbs
A2 Chin Ups: 2x6, 3x4
B1 Bench Press: 5x8 150lbs
B2 Seated Row: 5x10 125lbs
C1 Inc. Close Grip Bench: 4x8 125lbs
C2 Preacher Curl: 4x8 45lbs
Treadmill: 20 minutes 4.2 Incline

Yesterday (Wednesday Week 2)
Elliptical Intervals: 10 20sec/40sec
A1 Kneeling Cable Crunches: 4x10 55lbs
A2 Swiss Ball Crunches: 1x30, 1x27, 1x26, 1x24
B1 Serratus Crunches: 2x10, 2x8 30lbs
B2 Double Crunches: 1x30, 1x27, 2x25

"Little Miss Muffet sat on a tuffet
Eating her curds and whey
Along came a spider, he sat down beside her
He said "Hey, what's in the bowl bitch" - Andrew Dice Clay


#8

I'm doing Big Beyond Belief by Leo Costa. In a nutshell, it's 3 weeks of near-overtraining followed by 3 weeks of reduced volume, over and over again. I'm 7 weeks into the program and getting stronger and bigger. However, with muscle gains come fat gains, which is why I plan on doing GJF when I'm done with this program. (I may do this program twice before doing GJF though... we'll see.)


#9

Very very tired right now, I did not make it to my workout today because I was splitting firewood all day. My uncle's friend, a contractor, dropped off a chopped up tree for firewood, and of course, yesterday was a nice leg workout from Thursday. I tried to make the most out of it, used the sledgehammer and wedge for some really big parts, so it was something of a workout.

Friday (Thursday Week 2)
A1 Leg Press: 4x15 225lbs
A2 Back Extension: 4x15 55lbs
B1 Bulgarian Split Squat: 4x10 40lbs
B2 Lying Single Leg Curl: 4x10 40lbs
C1 Short Step Lunges: 3x10 50lbs
C2 Seated Calf Raises: 2x15, 1x13 135lbs

"Hooper drives the boat, Chief" - Quint (Jaws)


#10

Woke up this morning feeling great, the only thing that had any real soreness was my hands. I was quite happy, I thought that my back would be too sore to be able to do the workout. Didn't go full tilt today, went somewhere between recovery and hard intensity. Two weeks down, moving on to the new workouts starting tomorrow.

Today (Sunday Week 2)
A1 Seated DB Press: 4x8, 1x 20lbs
A2 Lat Pulldown: 5x6 60lbs
B1 DB Bench Press: 5x15 40lbs
B2 Single-Arm DB Row: 5x12 45lbs
C1 Decline Close Grip Bench: 4x10 95lbs
C2 Hammer Curls: 2x10, 2x9 30lbs

"He can speak French. In Russian"
"His charisma can be seen from space"
"If he gives you directions, you will never get lost, and arrive at least five minutes early"
- The Most Interesting Man in the World


#11

So I know I've been a few days behind on my updates, I'm taking Friday off work to go out to the hamptons, so been working alot of overtime. The new set of workouts have been going quite well though, feeling pretty damn good considering the sets.

Monday (Week 3)
A1 Bench Press: 7/5/3/7/5/3 135lbs
A2 Preacher Curl: 7/5/3/7/5/3 45lbs
B1 Incline DB Press: 10/8/6/10/8/6 80lbs
B2 Reverse Preacher Curl: 10/8/6/10/8/6 35lbs
C1 Decline DB Flies: 4x10 60lbs
C2 Hammer Curl: 3x10, 1x8 40lbs
Treadmill: 30 min 3.4mph/6.0inc

Yesterday (Tuesday Week 3)
A1 Back Squat: 7/5/3/7/5/3 155lbs
A2 Standing Calf Raises: 6x10 125lbs
B1 Sumo Deadlifts: 7/5/3/7/5/3 140lbs
B2 Seated Calves: 6x15 155lbs
C1 Leg Extension 2/1: 4x8 90lbs
C2 Leg Curl 2/1: 60lbs

Today (Wednesday Week 3)
Elliptical Intervals: 10 30sec/30sec
A1 Kneeling Cable Crunches: 4x10 65lbs
A2 Swiss Ball Crunches: 1x33, 2x30, 2x29
B1 Serratus Crunches: 3x10 30lbs
B2 Double Crunches: 2x30, 1x29, 1x27, 1x26

"And cocksucker shouldn't even be on the list! its used to describe a bad man, its a good woman!" - George Carlin


#12

Well, typical monkey wrench thrown into my workouts. Got a call last Wednesday night that myself and two co-workers had to take a trip down to Tampa for surveillance and computer acquisitions. Of course, the hotel we stayed at had the smallest "gym" I've ever seen. Dumbbells up to 30, one treadmill, one bike, and THREE TVs. So I made the best of it that I could, tried to create some circuits to keep up the pace. Not optimal, clearly, but the best I could make of it. Kept to my diet well enough, I brought some Metabolic Drive, so I was living on a V-Diet Lite style diet.