T Nation

Get Jacked


#1

I'm back, fuckers.

I'm getting ready to go to the gym in a bit, so I will post yesterdays session, then post today's later.

Shoulders/Bi's

Military Press (Front of face)
135 x 10
185 x 10
225 x 8
245 x 8
255 x 6
285 x 4

Military Press (Back of face)
185 x 10
205 x 10
225 x 8
225 x 8
245 x 6

Arnold Press Super Set EZ Bar Curls (Wide Grip)
60 x 10 90 x 8
70 x 10 100 x 8
90 x 8 110 x 8
100 x 8 120 x 8

Side Shoulder Raises Super Set Cable Curls
30 x 8 (Hold for 3 seconds) 60 x 12
40 x 8 (Hold for 3 seconds) 70 x 12
45 x 8 (Hold for 3 seconds) 75 x 10
50 x 8 (Hold for 3 seconds) 80 x 10

25 Second Plate Hold Super Set Light EZ Bar Curls (Close Grip
25 Second Plate Hold 60 x 12
25 Second Plate Hold 60 x 12
25 Second Plate Hold 60 x 12
25 Second Plate Hold 60 x 12

Steep incline sit up x 10 with 16lb medicine ball super set russian twist 16lb medicine ball x 10 <---- 4 sets

OK, I'll be back later to post today's session.


#2

8-10-09

Squats/Back

135 x 8 Super Set balance board push-ups x 15
225 x 8 Super Set balance board push-ups x 15
315 x 3 30 second rest 315 x 3 30 second rest 315 x 3 Super Set balance board push-ups x 15
315 x 4 30 second rest 315 x 4 30 second rest 315 x 4 Super Set balance board push-ups x 15
335 x 3 30 second rest 335 x 3 30 second rest 335 x 3 Super Set balance board push-ups x 15
355 x 3 30 second rest 355 x 3 30 second rest 355 x 3 Super Set balance board push-ups x 15

Cowbell pull-ups
BW x 10
BW x 10
BW x 10
BW x 10

^ 15 second rest in between each set

Bent over row
135 x 12
185 x 12
205 x 10
225 x 10
245 x 8
255 x 8

Row Machine (One arm row)
1 plate/side: 12 reps
2 plates/side: 12 reps
3 plates/side: 10 reps
4 plates/side: 8 reps

10 mins high intensity cardio


#3

Some Numbers/Facts

I have spent the past 8 months bulking slowly, going from a lean 6’1 200 to 6’1 220. I have lost some definition, but I have never cared about that, I am lookimg for the power. My goal is to get to a healthy 240 maybe 250, and then cut down the excess, we’ll see what happens.

I have recently graduated college, and with that I leave behind a town where everything is cheap as hell, and a badass powerlifting gym. I, for the time being, have moved down to charleston, sc, to live with my gf for a while til a land a job. This means that my meals consist mainly of ground beef, chicken, pasta, eggs, some bread, water, MILK, and almonds. Also, I have had to trade in my powerlifting gym for a fucking Gold’s Gym, shoot me in the fucking head.

The greatest meal a lifter can eat, in my opinion, is a breakfast burrito. When I make mine, I usually cook a pound of lean beef and throw in 7 eggs, and wrap that shit up in 2 wheat tortillas, and a large glass of milk. Throw some buffalo or tiger sauce on it too, amazing.

My current supps are BCAA’s, I don’t see a need for anything else right now mainly because of the budget, but also because I am taking in so much food.

Numbers (All 1RM)

Bench 365
Deadlift 520
Squat 455 <— I’m working on this

You guys want any more info or more numbers, let me know.


#4

Your military press is fucking STRONG! Surprised your bench isn’t a lot heavier. I personally have almsoy exactly the same as your, yet can military maybe 225. That’s probably because I just started fucking with them, but still, good shit bro.


#5

[quote]austin_bicep wrote:
Your military press is fucking STRONG! Surprised your bench isn’t a lot heavier. I personally have almsoy exactly the same as your, yet can military maybe 225. That’s probably because I just started fucking with them, but still, good shit bro.[/quote]

Thanks dude, military press is just something that comes so so easy, maybe on my next shoulder day i’ll try and max and see how much I can do.


#6

I agree with austin, you have a pretty beastly military. But all your numbers are very impressive, ill be checking in reguarly, keep it up!


#7

WTF dude! You can overhead press 285 x 4… so probably at least 315/325 as a max, but can only max bench 365? That’s nuts.

You should throw up some progress pics. We’re about the same height and weight (you’re a bit bigger and stronger). Just curious to see whacha look like. I remember reading your posts when I first joined this forum as a young tike a few years ago haha.

Stay strong, see you in the BOI. You are definitely a monster.


#8

[quote]bugeishaAD wrote:
WTF dude! You can overhead press 285 x 4… so probably at least 315/325 as a max, but can only max bench 365? That’s nuts.

You should throw up some progress pics. We’re about the same height and weight (you’re a bit bigger and stronger). Just curious to see whacha look like. I remember reading your posts when I first joined this forum as a young tike a few years ago haha.

Stay strong, see you in the BOI. You are definitely a monster.[/quote]

Haha, shoulders are def my strong point, and I have been fighting to get my bench max back to 405. If it makes a difference, I keep my back on the bench and don’t do that arching bullshit, so maybe if I did that, my max would be higher on bench.

I wish I had pics, or even a camera, but I can go ahead and tell you your physique is a LOT more impressive to look at than mine, I am just a lot of mass. I mean I have abs, but they are currently covered by some fat due to the bulk. The rest is just a large back, large shoulders and big arms (About 20 inches i’d say).

Oh well, I have always wanted the monster powerlifter look a lot more than the arnold look.


#9

8-11-09

ARMS

DB Curls
30 x 12
50 x 10
60 x 4 20 second rest 60 x 4 20 second rest 60 x 4
65 x 3 20 second rest 65 x 3 20 second rest 65 x 3
70 x 1 20 second rest 70 x 1 20 second rest 70 x 1

Seated Hammer Curls Superset with EZ bar reverse curls
50 x 10 — 60 x 10
50 x 10 — 70 x 10
50 x 10 — 80 x 8

Barbell Curls
80 x 10
100 x 10
120 x 8
140 x 5

Close Grip Bench
135 x 12
185 x 10
205 x 8
225 x 8
245 x 6
285 x 6

Rope Pull Down (Don’t really know how pully weight translates, so I assumed the 8 meant 80)
80 x 12
100 x 10
120 x 10
140 x 8
160 x 8 <---- stacked out
Burnout: 80 x 10 5 second break 80 x 10 5 second break 80 x 10 5 second break

Alrighty, I am going to Charlotte tomorrow for the Incubus concert, so unless I can find a Gold’s Gym up there, I will be taking the next 2 or 3 days off.

Lift hard, pussies.


#10

I agree, arching is for cheaters dude


#11

Crossfit day

Murphy

1 mile run
100 pull ups
150 push ups
200 body squats
1 mile run


#12

[quote]Jacked Diesel wrote:
Crossfit day

Murphy

1 mile run
100 pull ups
150 push ups
200 body squats
1 mile run[/quote]

How fast are yer mile runs? Stay jacked dood.


#13

During a Murph, not fast because the pull-ups and all that shit kill you, so maybe like 9 minutes, I kinda switch between jogging, to a light sprint.


#14

8-14-09

Great fucking day

First day back of doing West Side Barbell

ME Bench

Incline (8 x 3)

135 x 3
185 x 3
205 x 3
225 x 3
245 x 3
255 x 3
275 x 3
295 x 3

Tricep pull downs (5 x 6) (Weight calculated by the number on the plate)

10 x 6
12 x 6
14 x 6
15 x 6
15 x 6

15 is as high as it went and this golds has no extra weight plates.

Military Press (6 x 4)

135 x 4
185 x 4
205 x 4
225 x 4
245 x 4
275 x 4
285 x 1

Pull-ups (5 x 6) (10 second rest)

BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

DB side raises (hold at top for 3 seconds)

30 x 5
30 x 5
30 x 5

Pretty stoked about the incline porogress since I havent maxed at incline in MONTHS, it is good to know I can def. get over 300 on incline, and I am excited for the 285 on MP after the heavy incline. Good day.


#15

Nice work


#16

Very nice.


#17

What are your goals for squat and deadlift?


#18

hey man, great work, you Military press is ridiculous.


#19

[quote]detazathoth wrote:
What are your goals for squat and deadlift?
[/quote]

Get it bigger.

haha, I havent really thought about that, just keep the numbers going up. Squat won’t be too hard, but I think DL will be because I am bulking and the extra weight is straining my back at times because I have two herniated discs. So I might be doing more rack pulls because it has less stress on my back.

Why do you ask carlos, you got any suggestions?


#20

[quote]tuchavito wrote:
hey man, great work, you Military press is ridiculous.[/quote]

Thanks dude, I appreciate it