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View Full Version : One day after another... Groundhog Day



sly06
08-25-09, 1:13 pm
Well I figured its time for me to get back in the saddle and start another journey. Im going to make this short and sweet. I am currently weighing in at 234 and want to hit 245 to 250 by January. Once January comes along its time for the long painful process of cutting. Current stats measured cold.

Shoulers 56"
Chest 46"
Arms 17 3/4"
Waist 37"

The reason I didnt mention my legs is that I have disloacted by right knee twice so I am about to start from scratch all over again. It's going to be painful but well worth it in the end.

Monday Workout Chest
Incline Press
2x12(135)
1x12(205)
1x10(225)
2x4(275)

Flat Press
2x10(225)
2x4(295)
1x25(135)

Incline DB Press
1x8(70)
1x8(80)
1x7(90)
1x5(100)

Flat HS Press
3x6(3pps) *Variation in grips i.e.. low, close, high

Pec Deck ss Dips
3x12(215)/3x10-15(BW)

Chest was done. I have back today.

OklahomaMuscle
08-25-09, 1:17 pm
Oh I guess I'll join in on this one...haha...get to work J.

firsthorseman97
08-25-09, 1:17 pm
Look who has a new journey! You know I'm done for this, Jesse. Currently 234, you've added some serious mass! Keep up the hard work.

OklahomaMuscle
08-25-09, 1:21 pm
Oh btw, nice title...that phrase sounds vaguely familiar...

sly06
08-25-09, 1:40 pm
Oh I guess I'll join in on this one...haha...get to work J.

LOL thanks Blake!


Look who has a new journey! You know I'm done for this, Jesse. Currently 234, you've added some serious mass! Keep up the hard work.

Trying to get as big as I can before I start the cut. Glad to have you along, I see in your journey that the weight has gone up big time!


Oh btw, nice title...that phrase sounds vaguely familiar...

And you wonder where I got the idea from.....

sly06
08-27-09, 11:27 am
Had a solid back day yesterday.

Deadlifts
1x12
1x8
1x6
1x6
1x4
1x2

BB Rows
4x12-6

Lat Pulldowns
3x12-6

Close Grip Lat Pulldowns
3x12-6

T-Bar Rows
3x20-4

Single Arm Cable Rows SS Straight Arm Pulldowns
3x12-6/3x12-6

A solid day with some heavy weight. I have arms tonight...pea shooters gotta grow

C.Coronato
08-27-09, 2:05 pm
Lots and lots of volume. Hell yes brother.

OklahomaMuscle
08-27-09, 2:42 pm
looks like you decided to go High volume for that one...nice session Jesse. Way to kick it up a notch, gotta get big homeboy

sly06
08-28-09, 10:07 am
Lots and lots of volume. Hell yes brother.

Thats the only way to do it my friend..Thanks for stopping by


looks like you decided to go High volume for that one...nice session Jesse. Way to kick it up a notch, gotta get big homeboy

Gotta get jacked like you homie!!


Arms...Hit a good PR yesterday. I finally curled 135 for 4. It was awesome.

BB Curls
2xWarmup
3x12-4

SkullCrushers SS w/Close Grip BP
4x15-6/15-6

DB Curls
3x10-6

Rope Pusdowns SS Cable Overhead Extensions
3x12-6/3x12-6

Single Arm Cable Curls
3x12-6

Burn Outs

Machine Preachers Curls / Tricep Extensions
1x12(120) / 1x12(120)
1x12(140) / 1x12 (140)
1x8(150) / 1x8 (150)

The burn outs at the end of the workout were killer. I am def getting stronger in my arms. Just gotta keep at. After the workout had shake w/bananan/1.5 cup of oats.\

I have shoulders tonight...BOULDERS FOR SHOULDERS

sly06
08-31-09, 9:14 am
Friday's Workout

Shoulders

Shoulders Press w/EZ Curl Bar

Close Grip & Wide Grip
1x20 / 1x20
3x10-6 / 3x10-6

Front Barbell Raise
3x10-6

Reverse Cable Crossovers
3x15-6

Cable Side Laterals *Palms facing out/in
3x12-6

Shrugs SS w/Reverse Shrugs
4x12/4x12

Shoulder Flye's
3x20

Not a bad day at all. Chest tonight.

OklahomaMuscle
08-31-09, 10:44 am
Lookin good big man, keep killing it. I'm lookin for some big #'s in the chest session!!

krazyassmexican
08-31-09, 5:53 pm
what up bro?

sly06
09-01-09, 12:55 pm
Lookin good big man, keep killing it. I'm lookin for some big #'s in the chest session!!

It was a solid session yesterday! Thanks for keeping up.


what up bro?

Same old shit bro. Just trying to get as big as possible before January. How have you been?


Monday Chest
Today felt like I couldn't be stopped. I could have lifted for hours and hours. The energy was there and nothing was going to stop me. So I did some extra sets with everything being heave.

I did Hammerstrength and Cables

Machine HammerStrength *2 types Palms down and the Palms facing toward each other to focus on the middle of the cest

2x20/2x20
*Palms Down
1x12
1x10
1x6 *Whole Stack
*Palms Facing Each Other
1x10
1x8
1x8(* Only got 290 on this one)

Incline Hammer Strength
1x12(3pps)
1x10(4pps)
1x5(5pps)

Flat Hammer Strength
*Lower Bar
1x10
2x6(3pps)

*Higher Bar
1x10
2x6(3pps)

Incline Cables
3x15-8(*Highest I went was 150)

Flat Cables
3x10-8(*Highest was 150)

Lower Cables
3x20

Incline DB Flye's
3x12(60)

Overall not a bad day. I'm a little sore today but not that bad considering what I did. Also, I went to the doctor this morning and I have a boil on my left let. It's nasty looking!! So now I am on antibiotics. Hopefully it will form a head in a couple of days so they can drain it. Anyways, I have back tonight!

sly06
09-02-09, 9:50 am
Back Day

Rack Pulls
5x12-1

BB Rows
3x12-6

Reverse Grip BB Rows
3x20

Wide Grip Lat Pulldowns
3x12-8

Close Grip Lat Pulldowns
3x12-8

Cable Rows
3x12-8 *Triple Dropset

Single Arm Calbe Rows
3x20-12

Solid Day! Rest Day!

sly06
09-04-09, 12:25 pm
Arms Yesterday

EZ Curl
2x18
3x10-4

CGBP
4x30-5

Hammer Curls
3x10-6

Rope Pushdowns SS w/Overhead Cable Extensions
3x12-8/3x12-8

Single Arm DB Curls
3x10-6

V Bar Pushdowns
3x20-8

Burnout Sets

Machine Tricep Extension w/Preacher Curls
3x18-12/3x15-8

The burnout sets supersetted with each other at the end killed my arms. It was a crazy ass workout. I have shoulders tonight!

firsthorseman97
09-04-09, 12:27 pm
Looks like you've been tearing it up this week, Jesse! Keep up the hard work!

sly06
09-08-09, 1:13 pm
Looks like you've been tearing it up this week, Jesse! Keep up the hard work!

Thanks Ryan!!

Had a awesome session last Friday for shoulders. Killed them big time!

Machine Shoulder Press
*Palms Facing out
2x20 warm up
4x12-6 *Last two sets were the whole stack +10

Palms Facing In
4x12-6 *Last two sets were the whole stack +10

Reverse Cable Extensions
*Top Notch on Cables
3x20-10

*Shoulder Height
3x20-10

Upright Rows
4x12-6

DB Side Laterals
6x20-8

DB Shrugs
6x20

To stretch them out I did Shoulder Flys
3x20


It was an awesome day. My shoulders were killing me on Saturday. Went to the lake this weekend and enjoyed the rest. I have chest tonight.

sly06
09-09-09, 10:19 am
The energy levels weren't as high today as last week, but I still went in and did my best.

Chest
Incline Cable
2x20(Warmup)
3x12-6

Flate Cable
3x12-6

Declone Cable
4x15-12

Inclone DB
4x12-4

Flat DB
3x8

Pec Deck
3x12-8
*Double Dropset


Nice burn and awesome pump. I have back tonight!

sly06
09-10-09, 9:59 am
Another day down in the books.

Back
Machine Rows w/3 different angles

Angle 1
2x20(Warm Up)
4x12-7 *Last two sets whole stack

Angle 2
4x12-7 *Last two sets whole stack

Angle 3
4x12-6 *Last two sets whole stack

DB Rows
4x12(120) *neeg heavier db

Lat Pulldowns *Wide Grip
3x15
*Dropset

Lat Pulldowns *Behind the Neck
3x15
*Dropset


Overall not a bad day, but I was dog ass tired at the end. Did the whole workout in about an hour so at a fairly quick pace. The only problem is that after I was done and took NITRO that I puked it all up about 15 minutes later. No clue what the problem was but we shall see tonight if I have any.

OklahomaMuscle
09-10-09, 4:54 pm
Solid couple of days in here Jesse, be careful puking though...people will start thinkin you got the Swine flu!!! Besides that you wasted your Nitro baby!! Keep at it

sly06
09-11-09, 2:17 pm
Solid couple of days in here Jesse, be careful puking though...people will start thinkin you got the Swine flu!!! Besides that you wasted your Nitro baby!! Keep at it


Thanks Blake! Yeah it sucked ass when a pak of Nitro was wasted, but what can you do.


Arms
Preacher Curls
5x16-6

CGBP SS w/Kickbakcs
4x12-4/4x15

DB Curls
4x10-6
*Triple Dropset

Tricep Pushdowns
4x16-12
*Triple Dropset

Concentration Curls
4x12

BurnOuts
Machine Tricep Extensions /Machine Curls
3x20/3x20

Not a bad day. Forearms were killin me! I have shoulders tonight!

sly06
12-28-09, 5:55 pm
Sorry I haven't been on much, but with the move and trying to get used to my new job time has run short for me to be on here. I am finally settled and about to hit it hard. I have been losing weight in preparation for the new year. I am around 225 to 228 compared to I was almost 240. I have a new split and killer routine. here is what I am doing now.

Monday,
Shoulders
2 Exercises for 8 sets of 8-10 with 20 seconds of rest between each set

Back
2 Exercises for 8 sets of 8-10 with 20 seconds of rest between each set

Tuesday
Legs
3 Exercises 8 sets of 8-10

Wed
Chest and Arms
2 Excercises for Chest

2 Exercises for Bi's and Tri's

Thursday
Shoulders & Back

Friday
Legs

Sat
Chest and Arms


With this split I don't get very sore or if at all. It gives me an incredible pump and motivation to keep going. I am giong to try this for a month and see how it works. Talking to everyone around the gym I have been told it works so we shall see how it goes. I will check everyone's journey out soon enough.


Here is what I did today:

Shoulders
HS Shoulder Press 8 x 8-10 *20 second rest
DB Lateral Raises 8 x10-12 " "
DB Front Raises 4 x 10-12 " "

Back
Lat Pulldowns 8 x 8-10
Cable Rows 8 x 8-10
Single Arm Cable Rows 4 x 8-10 *I had to stop after this because I was throwing up

Vaze_06
12-28-09, 7:02 pm
dude.. u started a new journey and DIDNT tell me!? what the fuck!
thought we were friends ... *shakes head* bastard.... lol
sub and good work outs

OklahomaMuscle
12-28-09, 10:23 pm
Look who it is...good to see ya postin again big dog, I like th split...keep it crackin

sly06
12-29-09, 10:32 am
dude.. u started a new journey and DIDNT tell me!? what the fuck!
thought we were friends ... *shakes head* bastard.... lol
sub and good work outs

I started this one awhile ago, but I haven't been able to get on. Well it's glad to have you back. LOL i'll work on the better workout part.


Look who it is...good to see ya postin again big dog, I like th split...keep it crackin

Thanks Blake! I bet you it is cold as shit up in Oklahoma.

Legs Today...OH BOY

sly06
12-30-09, 3:11 pm
Blasted my quads yesterday.

Leg Press
2x20 Warmup
8x8-10 *20 second rest between sets

Switched footing on leg press
8x8-10

HS Squat Machine
10x8-12

Calf Raises
8x15-20

Great day and my legs are def feeling it today. Chest and arms later.

Vaze_06
12-30-09, 7:21 pm
well done dude

sly06
01-04-10, 8:37 am
I hope everyone had a great holiday. Last week I did Legs/Chest/Arms/Shoulders then I took 3 days off to get ready for my cut today. So I am going to do cardio this afternoon for lunch and do some weights this afternoon. I'll keep everyone updated.

sly06
01-05-10, 9:17 am
Yesterday
45 Minutes of Cardio

Arms
Tricep Pushdowns 8x8-12 *double dropset
EZ Curl 8x8-10 *double dropset
Incline SkullCrushers 8x8-10 *dropset
DB Curls 8x8-10 *Dropset
HS Dips 4x8-10
Chest Supported Curls 4x8-12
Forearm Curls

I was tired after this. Extreme pump with very few carbs.

rob_in_korea
01-05-10, 9:53 am
Outstanding workouts Sly. I didn't know you had a "new" journey. Sorry I am late to the party.

-Rob

OklahomaMuscle
01-05-10, 9:57 am
Cardio sucks...that is all

sly06
01-06-10, 2:53 pm
Thanks for the support.

Cardio again yesterday and today.

Yesterday's workout.

Back

Cable Rows
8x8-12 *double dropset

HS Rows
8x8-10 *Dropset

HS Pulldowns
6x8-10

It was an awesome workout. Went through some personal issues in the past couple of days. It amazes me when you meet a female and they lead you on and then tell you they don't want anything to do with you romantically. Shit sucks ass, but there are more fish in the sea.

sly06
01-08-10, 10:12 am
Took Wed off from the gym, but I still did cardio.

Thursdays Workout

Incline Chest
8x8-10 *double dropset

HS Incline
8x8-10

HS Flat
8x8-10

Incline DB Fly
6x10-12

HS Shoulder Press
8x8-12 *Dropset

Machine Lateral Raise
8x8-12

Reverse Cable Flye's
6x8-10

Shrugs
8x10-15

It was a really good day. Chest and shoulders were feeling great. I weighed myself and I am finally at 220. 20 pounds down and 20 more to go!

C.Coronato
01-08-10, 4:33 pm
Damn thats volume! How long were you there for??

sly06
01-11-10, 10:47 am
Damn thats volume! How long were you there for??


I usually get the workout done in 45 minutes or less. I keep the weight semi-light with 20 seconds or less between each set. It's nothing but pain for 45 minutes, but so far so good.

Last week got a little crazy but I blasted my legs on Friday. Didn't want to burn them out so I went heavy with a little more rest time between sets.

Leg Extensions
6x10-12

HS Squats *I really love these takes a lot of stress off my lower back
6x8-16 *Got up to 6 plates on each side

Calf Raises
8x15-20

Leg Extensions
8x8-12

It was pretty hard to walk after all of that. Still sticking with cardio. Changed my diet up a bit. Here is what I am doing so far.

Meal 1: 3 Scoops Iso Whey
Meal 2: 8-10 oz of Chicken
Meal 3: 2 Scoops Iso Whey
Meal 4: 8-10 oz of Talapia
Meal 5: 8 Oz of lean steak
Meal 6: 2 Scoops of Iso Whey

Basic and to the point.

firsthorseman97
01-11-10, 11:38 am
Some serious work gettin' done in here! How's the cut treatin' ya?

sly06
01-11-10, 11:41 am
Some serious work gettin' done in here! How's the cut treatin' ya?

HUNGRY AS ALL HELL!! I've already started dreaming about food. This is going to be painful.

firsthorseman97
01-11-10, 12:01 pm
HUNGRY AS ALL HELL!! I've already started dreaming about food. This is going to be painful.

I've been told if you can make it two weeks on a routine you're thru the hardest part. Of course that's coming from someone who isn't cutting. I hate cutting but it seems to be a necessary evil.

Vaze_06
01-11-10, 10:38 pm
well done jess

sly06
01-12-10, 9:31 am
Thanks for the support. Had an awesome shoulder workout yesterday.

Cardio 50 Minutes

Standing Shoulders Press *Smith Machine (I like doing this one because it takes pressure off of my lower back)

2x20 *Warmup
8x8

Behind the neck Standing Shoulder press
8x8

Seated DB Side Laterals
8x8

Reverse Cable Crossovers
6x10

Cable Shrugs ss w/Reverse Cable Shrugs
4x8/4x8

Abs
Total of about 10 sets


I have back tonight and cardio this afternoon.

C.Coronato
01-12-10, 9:40 am
You sure do like volume, wow. 8 and 6 sets. Thats great my man. Keep it up.

sly06
01-12-10, 9:46 am
You sure do like volume, wow. 8 and 6 sets. Thats great my man. Keep it up.

Thanks big man!!!! I figured I might as well keep doing it while the engine is still running with such few carbs.

firsthorseman97
01-12-10, 9:51 am
Definitely some high volume work gettin' done! Can you even lift your arms?

sly06
01-12-10, 9:55 am
Definitely some high volume work gettin' done! Can you even lift your arms?

LOL actaully yeah. I'm not even that sore, or well as of yet. Some of my body can take beatings and other parts can't. Like my chest and legs wouldn't be able to take that much, but I know my limitations on all of them so it works out for the best.

Phil800101
01-12-10, 2:29 pm
Jesse! How did I miss this? Looking good in here bro, consider me subbed.

OklahomaMuscle
01-12-10, 2:32 pm
Volume volume volume, so I see you have lot's of free time down there in Texas...how long are these sessions taking you?? lmao

sly06
01-12-10, 2:37 pm
Jesse! How did I miss this? Looking good in here bro, consider me subbed.

No worries Phil! Welcome aboard.


Volume volume volume, so I see you have lot's of free time down there in Texas...how long are these sessions taking you?? lmao

The sessions average from 45 minutes to 50 minutes. I take on average around 20 seconds of rest between sets or less. It's not very heavy weight but def enough to make it burn by the 5th set.

sly06
01-13-10, 12:41 pm
Yesterday's Workout

50 Minutes of Cardio

Back
Lat Pulldowns
8x8
Behind the Neck Pulldowns
8x8

HS Rows *Took Longer rest periods for this one
6x8-10 *Last two sets were 4pps

HS Rows Inside Grip
5x8-10 *Last two sets were 4pps

Did two sets of DB Rows
2x8 (140)

*I was going to be done right here, but was convinced to do reverse BB rows*
4x10-12

My back was fried at this point. Today I have chest and of course cardio.

firsthorseman97
01-13-10, 12:55 pm
Fried is probably an understatement after that assault.

sly06
01-13-10, 2:58 pm
Fried is probably an understatement after that assault.

Oh they were fried. I haven't had that big of a pump in a long time. Let's just say today that I don't like to move very fast.

Phil800101
01-13-10, 3:39 pm
Sick session there bro! Crazy volume, no kidding your back was fried.

sly06
01-14-10, 9:52 am
Sick session there bro! Crazy volume, no kidding your back was fried.

Thanks Phil.

.....................
Yesterday
50 Minutes of Cardio

Chest

Incline Press
2x20*Warmup
3x8 *Went heavy on these just to test out the strength
5x8 *20 seconds of rest between sets

DB Incline Press
8x8 *20 seconds of rest between sets

HS Decline Press
8x8 *20 seconds of rest

Dips
4x12

Abs
*Only got 4 sets in because they started cramping big time

Not a bad day, I def have a lot of work to do in this aread.

Today is rest day except cardio of course.......sigh.....

B Con
01-14-10, 11:15 am
Subbed. Get it done.

OklahomaMuscle
01-14-10, 1:22 pm
Nice session there big dog. How's the diet? You still fighting off the craving demons?? Just keep you head down and push J, you'll get there...

sly06
01-14-10, 3:48 pm
Subbed. Get it done.

Thanks bro!! Any advice is welcome.


Nice session there big dog. How's the diet? You still fighting off the craving demons?? Just keep you head down and push J, you'll get there...


OH the cravings are horrilbe. They are the worse right after cardio and at night when I am home. I see all the damn food commercials and are like I want that...but to bad so sad. I gave up eating chicken for awhile but I replaced that with talapia. Chicken was really starting to get to me.

Phil800101
01-15-10, 3:19 am
Solid session there Jesse! Nothing fancy, but it gets it done.

sly06
01-15-10, 12:26 pm
Solid session there Jesse! Nothing fancy, but it gets it done.

Thanks Phil for the support.

.......................................
Good News: Got the Animal Gym bag in yesterday. It is AWESOME!! Looks rugged as hell.

Bad News: I'm actually gaining weight instead of losing. I weighed myself yesterday and I came in at 223.8. I was 220 a couple of weeks ago. Not sure whats going on, but I feel and look leaner. I'll figure it out.

Yesterday:

50 Minutes of Cardio

Today:
Cardio and working arms out this afternoon.

firsthorseman97
01-15-10, 1:14 pm
Thanks Phil for the support.

.......................................
Good News: Got the Animal Gym bag in yesterday. It is AWESOME!! Looks rugged as hell.

Bad News: I'm actually gaining weight instead of losing. I weighed myself yesterday and I came in at 223.8. I was 220 a couple of weeks ago. Not sure whats going on, but I feel and look leaner. I'll figure it out.

Yesterday:

50 Minutes of Cardio

Today:
Cardio and working arms out this afternoon.


Don't sweat the weight gain, as long as you like the changes in the mirror. That's what really counts. Don't aim for a desired weight, aim for a desired look.

sly06
01-15-10, 1:20 pm
Don't sweat the weight gain, as long as you like the changes in the mirror. That's what really counts. Don't aim for a desired weight, aim for a desired look.


Very true Ryan!! Thanks for the help bro.

Phil800101
01-15-10, 3:33 pm
Ugh, cardio...the necessary evil.

No worries bro, you're probably just putting on some lean muscle while burning fat away. Could be water retention as well. In any case, I'm with Ryan, the mirror and how you feel are what matters.

Vaze_06
01-15-10, 8:32 pm
lucky dude... lol
nice work cardio bunny

sly06
01-15-10, 8:33 pm
BLASTED ARMS TONIGHT!!

EZ Curl
8x8 *Double Dropset
3x12 *Close Grip

CGBP
8x8
3x10 *All were negatives

HS Preacher Curl Bar
8x8
3x10 *All negatives

Cable Pushdowns
8x8

Hammer Strength Curls
4x8

Incline Single Arm DB Extensions
4x8

My arms were shaking after all of this. Insane pump with good weight!

Phil800101
01-16-10, 3:56 am
Nice gun show bro! No doubt that had to be one hell of a pump.

sly06
01-19-10, 9:38 am
Thanks Phil my arms were killing me.

Saturday
Legs

Leg Ext
8x10
2x8 *4 second negatives

Single Leg Ext
4x10

HS Squats
8x8

Leg Curls
8x8

Seated Calf Raises
6x15

Standing Calf Raises
6x15

Sunday
50 Minutes Cardio

Monday
50 Minutes Cardio

Shoulders
Shoulder Press
8x8
Behind the Neck
4x8
HS Shoulder
8x8

Lateral Cable Raises *Palms facing out
6x8

Lateral Cable Raides *Palms Facing in
6x8

Shrugs
4x8
Reverse Shrugs
4x8

Abs
Various amounts of exercises 9 sets total

Back tonight!

firsthorseman97
01-19-10, 9:44 am
Past couple workouts look good, Jesse. Can't wait to see how you destroy your back tonight.

Phil800101
01-19-10, 2:55 pm
Sick sessions my man! With volume like that, you must have been spent after those workouts.

sly06
01-20-10, 9:28 am
Past couple workouts look good, Jesse. Can't wait to see how you destroy your back tonight.

Thanks Ryan. Back workout was killer.


Sick sessions my man! With volume like that, you must have been spent after those workouts.


Oh im pouring buckets by the time I am done with my workouts.

................................
30 Min Eliptical
20 Hit Cardio

Lat Pulldows
8x8

Lat Pulldows *Close Grip
8x8

Cable Rows
8x8 *Double Dropset

Face Pulls
8x8

Rack Pulls
4x8
3x15

Crazy ass workout and my back is killing me today! Chest tonight.

rob_in_korea
01-20-10, 10:58 am
Outstanding workouts Sly.
I love the intensity.

-Rob

Phil800101
01-20-10, 2:16 pm
Killer session there Sly! No kidding your back has to be sore after all that.

sly06
01-21-10, 10:25 am
Thanks guys for the support.

Cardio yesterday

50 Minutes

Chest
HS Flat
4x8 *heavy sets
4x8 *Little rest between sets
*Double dropset

Incline HS
4x8 *Heavy
4x8 *Little Rest
*Double Dropset

DB Incline Flye's
8x8

HS Dips
8x8

Chest was pumped, but not to sore today. Today is my off day with some cardio. Thank god!

Vaze_06
01-22-10, 2:26 pm
have fun being a lazy ass!

Phil800101
01-23-10, 4:01 am
Solid session Jesse! Simple, efficient, and effective...great way to hit the chest.

sly06
01-26-10, 1:20 pm
Thanks for the support.

Saturday
Blasted Legs/Calves/Hamstrings

Sunday
Cardio

Monday
Cardio
Shoulders

HS Shoulder Press *Wide Grip
4x8

HS Shoulder Press *Close Grip
4x8

Seated DB Side Laterals
4x10*Double Dropset

BB Upright Rows/Reverse Upright Rows
4x8/4x8

I am down 2 pounds from last week so currently at 221. Im going to reduce the amount of volume and focus on going heavier with heavier weights. We shall see how this works. I'm not going to be on as much for the next couple of weeks, because I just had a class start on Monday. I'll get on when I can and stop by everyone's journey.

Back Tonight.

firsthorseman97
01-26-10, 1:23 pm
Nice work and stay after it Jesse! I'll be watchin' for your updates.

OklahomaMuscle
01-26-10, 2:24 pm
Good luck with class homeboy, and enjoy the heavy weights...watch out for the joints though, definitely got rough on em at the end of my cut...solid work

sly06
01-27-10, 8:58 am
Def have to watch out for the joints.

Tuesday
Cardio

Back
HS Iso Lateral Rows
Palms Down
4x8-10 *Double dropset
Palms Facing Each Other
4x8-10

Lat Pulldowns
4x8-10

Behind the neck Lat Pulldowns
4x8-10

Cable Rows
4x8-10 *Double Dropset

Chest tonight!

rob_in_korea
01-27-10, 9:47 am
Awesome workouts sly.

-Rob

B Con
01-27-10, 11:45 am
KILLER fucking work in here Sly. Keep it up my man. I'm also sweating buckets when I'm through with my sessions....

Phil800101
01-27-10, 12:46 pm
Solid work bro! Hitting it nice and hard. Good luck with the class Jesse!

sly06
01-28-10, 12:15 pm
Thanks guys for pushing me through. Sweating Buckets is the only way to do it!!

Yesterday
Cardio

Chest
Flat Bench
4x6-10
3x8 *All negatives...killer burn

Incline BB
4x8-10 *All Negatives

HS Decline
4x8-10

Cable Flye's
8x8 *Put a nice finish on the whole workout.

Bench felt strong, but not as strong as I used to be, but that thats to be expected with cutting out a lot of food.

Today

Cardio

Off from the gym. Arms tomorrow!

firsthorseman97
01-28-10, 12:34 pm
Past two workouts look great! Enjoy your off day.

Phil800101
01-29-10, 2:35 am
Killer work Jesse! Negatives look brutal.

sly06
02-01-10, 11:10 am
Thanks Ryan and Phil!

Friday

Arms

Cable Pushdowns
*Inside Grip
4x10*whole stack
*Outside Grip
4x10

HS Curls
4x8-10

SkullCrushers
5x8-10

BB Curls
*Wide Grip
4x8-10
*Close Grip
4x8-10

DB Single Arm Overheaed Extensions
3x10

Single Arm Cable Curls
3x10



Saturday

Legs

Squats
4x10

Leg Press
6x8-10

*Changed Stance One foot up and one foot down
4x10

Leg Curls
6x8
Single Leg Curls
6x8

Single Leg Ext
3x10 *Couldn't do anymore at this point

Seated Calf Raises
6x20

Standing Calf Raises
6x20

*I can't do squats anymore due to my right knee. Even today it hurt the whole time so I'm going to have to work around that. Either way my legs are soooooooooo sore. SUTAS for sure!

firsthorseman97
02-01-10, 11:45 am
Those two WOs look pretty solid Jesse. I like how you staggered your feet on the LP.

Phil800101
02-02-10, 12:36 am
Nice work as usual bro! Solid volume. Hope the knee is feeling better soon.

B Con
02-02-10, 9:54 am
Insane volume and excellent on the arms and legs. Good stuff as always.

C.Coronato
02-02-10, 11:35 am
Looking good brother. Keep it up.

sly06
02-02-10, 3:20 pm
Those two WOs look pretty solid Jesse. I like how you staggered your feet on the LP.

My legs are still sore....yesterday trying to walk, sit, stand, and especially get off the jon took everything I had. It was pretty funny. They are feeling better today but nowhere near 100%



Nice work as usual bro! Solid volume. Hope the knee is feeling better soon.

Well I was told a long time ago that my knees are under developed. So I tried to fight the doc saying that, but I can't do that anymore. So I will have to work around squats, which sucks but you adapt and overcome.


Insane volume and excellent on the arms and legs. Good stuff as always.

Trying to keep up with you B!


Looking good brother. Keep it up.

Thanks bro! Pain is the game.


Yesterday

Cardio

Shoulders

Cable Arnold Shoulder Press
2x20 *warm up
5x8-12
*Double dropset

HS Shoulder Press
4x8-10
2x12 *All negative reps

DB Side Laterals *Two different Angles ss/with each other
Angle 1 5x8/Angle 2 5x8

Upright Rows
4x8-10

Shrugs
6x8-12

Not a bad day at all. Wasn't into it as much as I usually am. Have some stuff going on right now thats draining me, but I will never stop going to the gym. BACK tonight....time for a "barn door"

deanna7272
02-02-10, 3:52 pm
Here's to Groundhog Day!!! LOL Had to say hello on this special day!!!! LMAO

Hope all is well... Keep up the great work!!

Phil800101
02-03-10, 1:40 am
Boulders for shoulders bro! I bet you'll be feeling that one any time you lift your arms over the next few days.

B Con
02-03-10, 10:44 am
cannonball delts after that one... great work Sly. I've never tried cable arnold presses.

sly06
02-03-10, 10:53 am
Here's to Groundhog Day!!! LOL Had to say hello on this special day!!!! LMAO
Hope all is well... Keep up the great work!!

LOL D!!! You are killin it in your journey! Keep at it girl.


Boulders for shoulders bro! I bet you'll be feeling that one any time you lift your arms over the next few days.

Yeah they were def burning.


cannonball delts after that one... great work Sly. I've never tried cable arnold presses.

That was the first time I tried them. It actually felt really good.


.................................................. ....
Back

Cable Rows Wide Grip
2x20 Warm Up
5x8-10
*double dropset

Lat Pulldowns Wide Grip
5x8-10

HS Rows *Angle 1
4x8

HS Rows *Angle 2
4x8

Rack Pulls
4x8-10 *All slow

Straight Arm Pulldowns
3x15

*My back is spent.
*Good note is met this bodybuilder who is going to help me out on certain areas. Time for me to pick his brain. He said I have great form just gotta work on some areas here and there.

OklahomaMuscle
02-03-10, 11:57 am
How goes the "cut" my man? You all ripped and pretty boy like yet?

firsthorseman97
02-03-10, 11:59 am
Another solid workout. Pick that guys brain for all its worth!

sly06
02-03-10, 12:56 pm
How goes the "cut" my man? You all ripped and pretty boy like yet?

It's going slowly but surely. Dropping the amount of food im eating. Been tettering between 221 and 223. So I have to change some things up. Thing is today I feel dizzy and I don't know why.


Another solid workout. Pick that guys brain for all its worth!

Oh i'm going to. Thanks for the support Ryan.

Phil800101
02-03-10, 9:35 pm
Sick back work my man! Nice and thorough. Cool, some extra insight is always a good thing...well, as long as it's coming from the right source, lol.

sly06
02-04-10, 8:56 am
Sick back work my man! Nice and thorough. Cool, some extra insight is always a good thing...well, as long as it's coming from the right source, lol.


Thanks Phil!

...........

Well yesterday had a nasty ass stomache virus, but I still went to the gym. Was hard to get food down and keep it down.

I also hate it when your friends tell you, "your getting skinny"

Chest *Really trying to focus on my chest.

DB Incline
2x20
5x8-10 *Hit a PR for weight on the incline

DB Flat
5x8

HS Incline
4x8-10
2x8 *All negatvies

Flat Incline
4x8-10

Pec Deck
3x8-10

- Really tring to focus on form and contracting of the muscle
- Good weight especially considering throwing up all day
- Quads are still sore from Saturday!

Phil800101
02-04-10, 2:59 pm
Killer work there Jesse! Way to push through and get it done bro, that is dedication right there.

sly06
02-08-10, 9:24 am
Killer work there Jesse! Way to push through and get it done bro, that is dedication right there.

Thanks Phil...It was a little rough.

Friday
Arms

Pushdowns
2x20 Warm Up
4x8-10
*Triple Dropset

HS Preacher Curls
1x20
4x6-10
*Double Dropset

Incline SkullCrushers
Inside Grip SS w/Outside Grip
4x8/4x8

Concentration Curls
4x8

Single Arm Pushdowns
3x10

Cable Curls
3x10



Saturday
Took off..lots of issues going on

Sunday
Legs

HS Squats Shoulder Width ss with Feet Close together
2x20 Warm UP
6x10/6x10

Hack Squats
*Wide Stance/Toes Pointed Out
4x8/4x8

Leg Press
Shoulder width stance/Right Leg up Left Down/Left Leg up right leg down
3x8/3x8/3x8 *Killer burn supersetting all of it together

Seated Leg Curls
6x8-10

Single Seated Leg Curl
3x8 *cramping at this point

Leg Ext
4x8

Single Leg Ext
3x8


*Legs were shaking horribly at the end of this workout.
*Not to sore today, which is surprising

firsthorseman97
02-08-10, 9:55 am
Two great WOs. Gotta love leg days!

DBOY
02-08-10, 10:12 am
Check'n-in brotha, count me in for this1!!!
Good work being done in here. Killn it! How's the diet treat'n you?

sly06
02-08-10, 10:20 am
Two great WOs. Gotta love leg days!

Time for you and I to go racing Ryan!!


Check'n-in brotha, count me in for this1!!!
Good work being done in here. Killn it! How's the diet treat'n you?

Thanks bro!! Well the diet is going really well actually. Weight is staying the same around 221 to 223. The thing is though all my stats are the same except my waist. I've already lost 4 inches on my waist.

Current Stats... All cold

Shoulders
56"

Chest
45"

Arms
17"

Waist
37"

I don't want to do my legs yet because of my knee problems and had to take months off from lifting them.

Phil800101
02-09-10, 1:50 am
Nice work bro! Solid sessions there, and good stats as well. Congrats on the progress!

rob_in_korea
02-09-10, 4:44 am
Excellent workouts Sly. Congrats on the solid progress.

-Rob

sly06
02-09-10, 5:25 pm
Thanks for the support gents!!

Yesterday
Cardio

Shoulders

DB Shoulder Press
2x20 Warm UP
5x10-12 *last two sets were 90lbs and went up easy so next week moving to 100

Shoulder Fly's
4x10

Seated Side Laterals
6x8-10

Rear Delts w/DB's
5x10

Done and done...

Back in a few minutes!

Phil800101
02-09-10, 8:52 pm
Solid work my man! Nice and thorough, with some strong presses.

B Con
02-10-10, 10:26 am
Great measurements Sly. Someone's been progressing...

sly06
02-18-10, 9:54 am
Hey! Sorry I haven't been on lately because work has really been busy. Either way some updates.

Last Week
- Was an awesome week and threw around some heavy ass weight on everything. I hit PR's on DB Incline and Flat for Chest. Back and legs were sore for days.

This Week
- I really think this week is a deload week. My energy is very low and everything just seems really heavy so I've adjusted my diet a little bit by adding a little more carbs in. We shall see how next week goes.

-I am finally down to 214 lbs from 240. Animal Cuts is working great.


Yesterday's Workout

Chest
HS Flat *Wide Grip
2x20 *Warmup
4x12,10,8,8
*Close Grip
4x8,8,8,6
*Double dropset

HS Decline
4x10,8,8,8

HS Incline *Wide Grip
4x10,8,8,8
*Close Grip
3x8,8,8

Cable Flye's
8x8 *10 seconds of rest between sets


Not a bad workout but just didn't feel the energy that I usually do. Either way today is my off day and I have arms tomorrow.

I will stop by everyone's journey soon.

OklahomaMuscle
02-18-10, 10:38 am
214?? Nice work J, sounds like you have really knocked off the fat

Phil800101
02-19-10, 3:07 am
Solid work bro! Congrats on the progress, keep on the grind my man.

sly06
02-19-10, 1:53 pm
214?? Nice work J, sounds like you have really knocked off the fat

Slowly but surely my friend!


Solid work bro! Congrats on the progress, keep on the grind my man.

Oh trying my best.


......................
Had a PT test this morning and it went really well.

Weight is down to 210
Waist is down to 35 inches

*Only bad part a lot of people are saying im getting skinny now but what can you do.

Taking today off also, I just feel my body needs some rest so tomorrow i'm going to blast legs and arms to make up for the lost days.

OklahomaMuscle
02-19-10, 2:38 pm
*Only bad part a lot of people are saying im getting skinny now but what can you do.


haha, those are definitely the most bitter/sweet words EVER!! I hated that crap... I definitely know what you're talking about. Keep at it though, get ripped

Phil800101
02-19-10, 10:53 pm
I hear ya bro, but I guess it comes with the territory...great work with the progress and PT test, and good call on the rest.

sly06
03-18-10, 5:16 pm
Sorry I haven't posted in awhile but I was going through some personal issues and getting everything back on track. I have't given up on the weights.


I am currently down to 206. So I have lost 34lbs so far. Only a little bit longer and then I am going to shoot for 250 or 260 and then cut down one more time and compete. I have hit some PR's on weights in the past couple of weeks.

Monday
Shoulders Time: 40 minutes


HS Shoulders Press
2x20 *Warm Up
4x8-10 (Worked up to almost 4pps)
Dropsets 2x12

DB Side Laterals
6x8

DB Front Raises
6x8

*One hell of a burn and I was out of there.

Tuesday
Back Time:50 Minutes

Lat Pulldowns
2x20 Warm Up
5x6-12
*Double Dropset

Lat Pulldowns behind the neck
5x6-12

HS Rows
4x8-12

HS Rows *Hands are on the arms rather than the handles...really focuses on the upper back
4x8-12

Cable Rows SS w/Cable Crossovers
4x10/4x10

*Back was fried at this point!

Wednesday
Chest Time:40 Minutes

HS Incline
2x20 Warm UP
4x4-12
*Double Dropset

HS Decline
4x6-12

HS Flat
4x6-12

Pec Deck
5x10-12
*Triple Dropset

Dips
4x15

Chest was fried



Okay I have nasty story that happened last week. One of my friends was doing DB overhead press and my other friend Roger was spotting him. Well when the guy finished his set he dropped the weight and Rogers finger was right there. Well lets just say when you have a 110 lbs dropped on your finger nothing good can come from it. The whole tip of his middle finger was taken off. So my suggestion is to be aware of what the other person is doing.

Phil800101
03-18-10, 8:25 pm
Awesome work bro, congrats on the PRs! Sounds good my man, solid progress and a very doable plan.

Holy shit, that is horrible...ugh.

sly06
03-19-10, 12:27 pm
Awesome work bro, congrats on the PRs! Sounds good my man, solid progress and a very doable plan.

Holy shit, that is horrible...ugh.

Thanks Phil!!! Yeah it was nasty seeing part of a finger ripped off. I haven't seen him since but hoping he is doing well.

Arms tonight!

Vaze_06
03-20-10, 9:33 pm
damn, any news yet? hows your friend?
tho really nice work outs sly

rob_in_korea
03-21-10, 12:05 pm
Welcome back sly. Congrats on the weight loss. Great looking workouts.
Sorry to hear about your friend's finger.

-Rob

sly06
03-22-10, 2:42 pm
damn, any news yet? hows your friend?
tho really nice work outs sly

Well I found out my friend had surgery on his finger and they put a metal plate underneath his fingernail. He was in the hospital for two days, but I've heard he will be back in the gym today.


Welcome back sly. Congrats on the weight loss. Great looking workouts.
Sorry to hear about your friend's finger.

-Rob


Thanks for the support Rob.


......................................
Arms on Friday....still sore today


Pushdowns
2x20 Warm U
4x6-12 *Double Dropset

Rope Pushdowns
4x6-12 *Double Dropset

Preacher Curls
*Inside Grip
4x12-4 (Got up to 120 for 4)
*Outside Grip
4x12-6

Superset Insde Grip and Outside Grip
3x8/3x8

DB Overhead Extensions SS w/Single DB Overhead Extensions
4x10-8/4x15

DB Curls SS w/Hammer Curls
4x8-6/4x8-6

Now did this foreamr exercise that had an incredible burn. I can't think of a name for it but lets just say my forearms and parts of my bicep had an horrible burn

Dips
4x20


Not a bad day...Shoulders tonight

Phil800101
03-22-10, 6:58 pm
Nice gun show bro! I bet you had a killer pump.

B Con
03-23-10, 9:25 am
Hell yeah you are killing it...

sly06
03-23-10, 11:28 am
Nice gun show bro! I bet you had a killer pump.

Thanks Phil! The pump was insane.


Hell yeah you are killing it...

Thanks B! I really appreciate the support.


.................
Shoulders
DB Shoulder Press 80 degree angle
2x20 Warm Up
5x8-12 Last two sets were 100

DB Shoulder Press 90 Degree Angle *Moving 10 degress make hell of a difference
4x12-15

DB Side Laterals
4x8-12

DB Side Laterals *Palms Facing Out
4x8-12

DB Side Laterals *Palms Facing In
4x8-12

Reverse Pec Deck
6x8-12

Overall not to bad. Had one hell of a burn everywhere on my shoulders. Back tonight.

Phil800101
03-23-10, 12:09 pm
Boulders for shoulders bro! Nice work.

firsthorseman97
03-23-10, 12:13 pm
Slinging the 100 lb DBs around on shoulder press is some serious weight. Nice work, Jesse.

rob_in_korea
03-24-10, 10:54 am
Awesome workouts Sly. You are right about the angle for the shoulder presses. That slight change can make it hard as hell.

-Rob

sly06
03-25-10, 1:20 pm
Boulders for shoulders bro! Nice work.

Thats the only way to do it!!


Slinging the 100 lb DBs around on shoulder press is some serious weight. Nice work, Jesse.

Yeah there just a pain in the ass to get up. Once they are up its easy from there. Im going to try 110lbs in the next couple of weeks.


Awesome workouts Sly. You are right about the angle for the shoulder presses. That slight change can make it hard as hell.

-Rob

Yeah I was amazed on how much of a difference it made. It's all about the different angles and how you hit certain muscle groups.


Yesterday's Workout

Back
*Go to workout with a guy competing in a couple of months. The guys is a solid 230 and still cutting.

Cable Rows
2x15 *Warmup
4x6-10

Lat Pulldowns
4x6-10

Single HS Rows
4x6-10 *Worked all the way up to 5pps

Cable Lat Pulldowns
*Was done in a certain way to where it really focues on the lower lats and the lower back..Was Awesome

4x8-10

Single Cable Lat Pulldowns
*Same things as before

4x8-10

Abs
All sorts of stuff...did a total of 12 sets


Back felt great and it didn't take 25 sets to kill it. I think I might drop the volume a little bit so I can prevent from over training.

OklahomaMuscle
03-25-10, 1:29 pm
Lookin good, I like the idea to lower the volume. Smart training all the way J...do work

Phil800101
03-25-10, 1:34 pm
Awesome work Jesse! Looks nice and brutal. Cool, sounds like a great training partner.

firsthorseman97
03-25-10, 1:55 pm
That's a great lookin' back day. You're def putting in some hard work.

sly06
04-01-10, 12:39 pm
Thanks for the support gents!!

Changed my Workout Schedule

M Shoulders
T Back and Bi's
Wed Chest and Tri
Thurs Hamstrings
Friday Off
Saturday Quads
Sun Off


So far this week workouts have been solid

Shoulders

Shoulder Press
2x15
4x6-10 *Repped 200 for 6...slow and control

Cable Side Laterals *Palms Facing In
4x8-10

Cable Side Laterals *Palms Facing Out
4x8-10

Reverse Cable Extensions
4x8-10

Shrugs
6x8-10

Nice and simple workout and to the point.

Back and Bi's

HS Preacher Curls
4x6-10

HS Preacher Curls *Hard to explain but was done in a different way but with strict form and haven't had that much of a burn in a long time

6x8-10

Hammer Curls
4x10-12

Preacher Curls *45lb Bar....Weight was on the very end of the bar...totally destroyed my bi's
4x6-8

Some weird ass back exercise that was done on the Pec Deck
5x12-15

Pull Ups
4x15-20

HS Rows 21's *Just like biceps
3x21

All I can say hitting all of these new exercises really killed my biceps and back. Having my friend show me how to do them was well worth it. What's funny is I didn't have to go heavy at all. All about the squeeze and contraction of the muscles. Chest and Tri's tonight...

Phil800101
04-01-10, 12:47 pm
Sick work bro! Looks like a solid split. Keep it up my man!

firsthorseman97
04-01-10, 1:52 pm
Those are some nice lookin' workouts! I like the new split.

sly06
04-02-10, 8:58 am
Thanks for the support Ryan and Phil...

Had a killer Chest and Tricep workout....Great pump while focusing on squeezing the whole time


HS Press
2x20 Warm Up
4x8-12

Incline Chest Press
4x8-12

DB Incline
4x8-12

DB Fly
3x8-10

Dips
3x8-15

Single Arm Rope Pushdowns
4x8-12

Pushdowns
4x8-12

Rope Pushdowns
4x8-12

Simple and effective. Every rep had a 2 second pause and squeeze at the top. Was awesome.. Off today and legs tomorrow

OklahomaMuscle
04-02-10, 9:57 am
Nice work J, how's the cutting coming along? You still gettin your lean on?

Vaze_06
04-03-10, 12:04 am
keep it up future pretty beach boy ahah!

Phil800101
04-05-10, 1:21 am
Solid work my man! Simple and effective is a great way to go.

rob_in_korea
04-05-10, 9:44 am
Great looking workouts Sly.

-Rob

B Con
04-05-10, 10:03 am
Great sessions and I like the new split... keep putting in that work

Tron
04-11-10, 1:56 pm
That chest and try workout looked good.