Jahall's Log. LOOK AT IT (w/ Vids!)

Squat day, sort of

?x? @ Bar
?x? @ 95
?x? @ 135

8 Hill sprints right leg start
8 Hill sprints left leg start

Ya see, wha ha happen wuz…

So I was being taught squat form today and i kept progressing and regressing and that explains why I have no idea what I actually was doing rep/set/weight wise.

Video from today: - YouTube

[quote]TylerPK4L wrote:
Video from today: - YouTube [/quote]

I already know that i’m not pushing my knees out enough, and that’s causing them to fall forward some, but other than that, i think this lift looks a little better than the 225 lift i posted last week.

This video also proves that I actually did something today.

Bench day

Decline bench
1x10 @ bar
1x10 @ 95lbs
1x5 @ 135
1x5 @ 155
1x3 @ 175
1x1 @ 185
1x1 @ 205
1x2 @ 185

-Having trouble sliding (keeping tightness) on decline bench, and I don’t know what to do with my legs.

High incline db press
1x10 @ 35
1x5 @ 45
1x5 @ 50
1x5 @ 60
1x3 @ 60
1x4 @ 60

^Probably should have done more volume, but i get bored doing that

Lat pulldown
1x10 @ 8
1x5 @ 10
1x5 @ 12 Wide grip*
1x5 @ 12 Wide grip*
1x5 @ 12 Neutral grip*
1x5 @ 13 Neutral grip*
1x5 @ 13 Neutral grip*

*Cheater straps

Front raises
2x10 @ 20lbs

Recap :
Chest movement
Delt movement
Lat movement
Delt movement

Quick update
Box squats
1x5 at bar
1x5 at 95
1x5 at 135
1x3 at 185
1x1 at 195
1x1 at 205
1x1 at 215
1x1 at 225
1x1 at 235
1x1 at 245

Db deadlift
3x5 at 45

LegPress
Up to 4 pps x10

BB Bench
1x? Bar
1x? 95
3x10 -1 @ 135 On last rep. I suck.

Skull crushers
3x5 @ EZ Bar 40lbs
1x4 @ EZ Bar 50lbs
1x3 @ EZ Bar 50lbs
1x1 @ EZ Bar 50lbs - Triceps were giving out big time. I suck.

Front raises
1x2 @ 25lbs Nope. Too heavy. I suck.
3x10 @ 20lbs Rotator cuff yelled at me half way through, hope i didn’t injure it.

Shitty workout. That’s what i get for taking a week and a half off.

Diet: Ate enough
Mood: Decent enough

1st real day back!!!

ME Bench
bar x 5
95 x 5
135 x 5
155 x 3
185 x 1
195 x 1
205 x .5 - I came down controlled, then pushed up, dipped a little bit, my workout parter touched the bar, then apparently i pressed the rest of the way. So it’s not a lift that most would count, but i think it means something.
185 x 1
135 x ?

Note: Tightness was a lot better than normal. I could tell because i couldn’t really see or feel anything while i was benching 195 or 205.

Shoulder press (DB’s, but with bodybuilding style)
1x5 @ 45
4x5 @ 55

Strict tricep pushdown (w/ Double handled rope)
3x10 @ 7 (Number on machine, i swear some are heavier than others)

Side laterals (?) - Still don’t know if that’s what these are called.
1x10 @ 15
1x10 @ 20
1x5 @ 25 - just playing around with these mostly, delts already fried.

Motivation: Good, happy to be back for real.
Nutrition: MUCH better as of recently.

Good to see you back man, start hitting it hard

In for the win

ME Lower

I don’t remember.

Touch and go box 1x1 @ 255 - Then got yelled at for being a pussy and not pausing.
Max paused box 1x1 @ 265 - Slight fall forward, but still got the rep. Need to work on pushing knees out. did some band work to try and help that afterwards

^ I think this has major room to grow. I could easily see myself putting 10-20 pounds on this in a month.

[quote]ashylarryku wrote:
Good to see you back man, start hitting it hard[/quote]
Yes sir!

I hope to get my bench and squat up big time this year. I’d like to see a 235 bench before christmas. And probably a 305 squat before then as well.

(forgot to post this one)
DE Upper

Bench
5x5 @ 135 -Essentially a warm up

Shoulder press
3x5 @ 55
1x4 @ 55
1x3 @ 55

Skull crushers
5x5 @ EZ-Bar + 50 lbs

Curls
worked up to cheat curls 3rm w/ EZ-Bar + 65 lbs

-Pretty happy with this workout, though obiously my shoulder press is a little lacking.
-ALso first time i’ve done actual curls in a while.

DE Lower

Squat
Warmups
1x5 @ 95
1x5 @ 135
1x3 @ 185
8x3 @ 135

Note: These felt horrible, but apparently looked okay. Probably all the drinking i did yesterday…

Dynamic ab work
3x10 per side @ ‘6’

Leg curls supersetted w/ hypers
3 round of :
1x5 @ 50 lbs (leg curl)
15 bw reps (hypers)

  • Fuck the leg curl machine we were using. It’s some 3 phase shit that i really don’t like. This machine completely overcomplicated the leg curl and makes the leverages impossible to feel comfortable with.

-essentially you can set the weight to be in the beginning, middle, or end of the rep, which i don’t like, it just feels awkward and unnatural. Going to use straight weight machine from now on.

This is what i was doing yesterday. As a college student, you really can’t resist a party like this.

Now you can see why my squat suffered today.

Fuck it:
http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs016.ash2/34147_438926484413_38710134413_5840986_4277074_n.jpg

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs036.snc4/34147_438926489413_38710134413_5840987_5079239_n.jpg

http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs016.ash2/34147_438926494413_38710134413_5840988_1729790_n.jpg

http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs016.ash2/34147_438926499413_38710134413_5840989_3219189_n.jpg

ME Upper

Approx 2" Board for Bench
1x5 @ bar
1x5 @ 95
1x5 @ 135
1x5 @ 155
1x3 @ 185 (Easily had 5 in me)
1x2 @ 195
1x1 @ 205 PR + 10?
1x1 @ 215 PR + 20?
1x3 @ 185
1x10 @ 135

Dunno whether to call these PR’s or not since i’ve never gone heavy on Board presses.

Delt raises side
2x10 @ 15lbs - This was frustrating, only db’s available

Plate raises
3x10 @ 45lb plate
3x10 @ 35lb plate

Lat pulldown (Using neutral handles)
1x10 @ “8”
1x10,8,6,4 @ “10”

DB shrugs
1x2 @ 80 lb db’s
^Too tired/ Hated the exercise.

Note: Traveling into some unfamiliar territory today, but i do like board presses. Delt strength still sucks, since my last set of 185 felt like shit. Also, i stuck at a very weird place on 215, not off the board, and not on the lockout, which is weird.

Anyways, good enough workout. Probably should have done some direct tricep work, but my back and bi’s never really see any work, which isn’t going to help my bench/dead.

ME Lower

1x5 @ 95 lbs free squat

High(er) box squat (i think)
1x5 @ 95
1x5 @ 135
1x3 @ 185
1x1 @ 205
1x1 @ 225
1x1 @ 245 - Added belt
1x1 @ 265
1x1 @ 275 - +10PR - This nearly killed me
1x1 @ 225
1x10 @ 135

I felt awful when i was doing this. Probably need a couple of days off, and haven’t been getting enough food in. Still trying to get used to my class schedule and eating.

This is all we ended up doing because TylerPK4l and i were both exhausted and the gym was too busy to fight through the masses to get other exercises in.

Solid PR man

[quote]jahall wrote:
haven’t been getting enough food in. Still trying to get used to my class schedule and eating.
[/quote]

Get yourself some PB man, I’m telling you. Everytime I even go near my kitchen, I just take the spoon to a jar a few times. It’s the easiest calories ever and it won’t even fill you up

[quote]jahall wrote:

This is all we ended up doing because TylerPK4l and i were both exhausted and the gym was too busy to fight through the masses to get other exercises in.[/quote]

I can’t wait until these idiots quit coming to the gym since class started. But there are a lot of good looking ladies, they can stay

[quote]ashylarryku wrote:
I can’t wait until these idiots quit coming to the gym since class started. But there are a lot of good looking ladies, they can stay[/quote]

Haha yeah, you take the good with the bad.

ME Bench

DB Bench
1x5 @ 45
1x5 @ 55
Gym packed, no DB’s

BB Bench
1x5 @ 135
Hm… no plates either
1x2 @ 185 PR +1 Rep
1x1 @ 195 - Solid rep, but still could have been faster
0x1 @ 205 - Should have nailed this. It got nailed to me instead.
1x6 @ 135 (Shooting for 10, but my hip cramped at 6)

Limped away from bench after missing 205 for the 10th time

Bitch dip machine
3x15 @ bw + embarrassing amount of tension

Front raises
1x10 @ 20lbs
2x10 @ 25lbs

Not the best gym day, guess i’ll chalk this one up to no sleep last night plus a 3 hour nap earlier today. That and i’ve been ahem “de-loading” a good portion of last week. Need to get my shit together and start eating better and more.

Pre-workout nutrition: Zaxby’s

Peri-Workout Nutrition: 2 scoops Power Drive + Crystal Lite

1x1 Chapter Physics

1x2 pages of Management Study Guide

Post workout: Whatever i can scrounge up from the fridge.

Shoot for 5-6 on 195 before you try 205 and I can almost guarantee you’ll stop missing it. Missing lifts sucks, not just for the obvious reasons either.