View Full Version : One day after another... Groundhog Day
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...
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.....
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
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
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?
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!
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!
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!
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.
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!
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
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!
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
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
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
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.
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.
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
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.
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??
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?
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
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.
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?
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
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.
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.
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.
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.....
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...
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.
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.
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.
lucky dude... lol
nice work cardio bunny
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.
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.
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.
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!
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.
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
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
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!
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.
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.
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.
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.
cannonball delts after that one... great work Sly. I've never tried cable arnold presses.
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!
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.
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.
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!
Check'n-in brotha, count me in for this1!!!
Good work being done in here. Killn it! How's the diet treat'n you?
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
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.
Great measurements Sly. Someone's been progressing...
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.
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.
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.
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!
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
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.
Hell yeah you are killing it...
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
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.
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.
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
Great sessions and I like the new split... keep putting in that work
That chest and try workout looked good.