Continuing my journey... Simply Jacked

Training Training Logs
342

Thanks @mortdk Hey thoughts on… The lifer program? I am considering saying screw 5 and dime because I am going to be so far out of lifting practice that I will need a couple weeks to get back to where I was and then start a new program.

I am honestly in no hurry to see gains and just want to look good and feel good. Lifer kind of fits that. I can take my time to get it done or push it by super setting accessories.

I could randomly throw in BBB into it in 6 week stints as I see fit.

I kinda want to start lifer and then cycle in 6 week cycles of other programs as my mood strikes me.

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343

@mortdk Nah never mind scratch that idea. I like changing things up too much to stick to that yet. Maybe in a couple of years.

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344

1/21 142.7 3/5/1 og
Just trying to get back into the swing of things.
Warm up circuit Jack’s, squats, mt.climbers
Box jumps 10 total
Squat day
3x5 45,55,65
3x3+ 85,95,110 (7)

Barbell row 5x10 65

Hip thrust 5x10 135

Hanging knee raises 5x5
Shoulder raises 3x10 10’s

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345

1/23 143.4 351 og

Still working back up. Goal was 5x10 on accessory but every thing is still heavy.

Ohp
Standard warm up circuit and 10 box jumps
Warm up 3x5 45
Working 3x3+ 50,65,65 (7) no 5 plates were available

Split squat 4x10 15’s

Lat pull down 4x10 85

Tri push down 3x10 30

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346

So… I haven’t been able to gym like I would like. My second job keeps calling me in and asking me to cover shifts. I may have to switch to a two day a week plan.

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347

Ok… It’s official. 2x2x2 is going to have to he the goal.

Lift
Cardio
Mobility
Lift
Cardio
Mobility
Off

To start I am doing standard 531 weeks. 2 main lifts both done as 5’s pro with 5x5 FSL beginner prep school style. I am going to super set in my accessory lifts as much as possible.

Cardio will be 8-10 mins HIIT followed by 20-30 mins LISS.

Mobility will be 30 mins for yoga or general stretching.

I tested this out of the last week and feel I can consitently pull this off while working 65+ hours a week

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348

Ok 2x2x2 c1w1d1

5’s week

Warm up squat
45,65,75x5

Working squat
85,95,105x5

5x5 FSL
Ss 5x10 push up

Hip thrust 5x10 135
Ss ab wheels 5x5

Warm up bench
45,45,50x5

Working bench
55,65,70x5
Ss db row 10,5,10,5,8 @ 45 lbs

Uhh. Everything is heavy still gonna take some time to get back into this.

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349

So… Small change… Apparently I am doing 351 instead of 531 just because I forgot to move my percentages around. No problem tho. I prefer 351.

Cardio day. I am extremely sore so I just did 30 mins of walking. Max incline 3 speed with a weighted vest. Only had 10 lbs In it

350

I kept up on mobility and lifting. Cardio has been harder. I keep getting called in.

Sunday deadlift day

Warm up deadlift 3x5 135 ss my warm up circuit
Working 3x5 145,165,185 ss 10 box jumps
FSL 5x5 145 ss 5x10 push ups

Warm up ohp 3x5 45 ss band pull apart so
Working 3x5 50,55,60 ss 3x5 band assisted pull ups
FSL 5x5 50 ss 5x5 band assisted pull ups

Split squats 5x10 ss 5x5 ab wheel

Let’s stopped hurting from Doms by Sunday… Now lower back has doms lol

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351

It the gym for a squat session… All the racks were taken with lines of people waiting for them… Busy gym… I won’t be going to that one again.

Db bench 30 lbs (each) 5x10
Db row 5x10
Goblet squat 50 lbs 5x10
Glute ham raises bw 5x10 with holds at the top
push ups 5x10

352

Gah! My schedule keeps messing every thing up! Fuck it… I am going to join the morning crew. 5 am wake up and 530 gym time it is!

353

Ok finding my way again.

Squats 5x3+ 95 last set 7… Uhh
Bench press 3x10 65 ss db row 3x10 40
Single leg kneeling Leg curl 3x10 10 lbs

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354

Welcome back Cherry.
Have your daily routine settled, so you can get some lifting back into it.

355

A little bit. It’s still a challenge but I should be able to get 2 to 3 lifting sessions in per week now.

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356

Deadlifts 5x10 115
Ohp 5x5 45
Lat pull down 5x10 70

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357

3/18 147 lbs

Bench 5x3+ 75lbs last set 8 reps
Ss db row 5x10 40 lbs
Squat 3x10 75 lbs
Lying Leg curl 3x15 50 lbs
Hanging leg raises 2x20

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358

Still managing more often 3/21

Deadlift 5x3+ 155 (10)
Ohp 3x10 45
Lat pull down 3x10 85
Leg curls 3x15 100

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359

3/25 148 lbs w1d1 kryptiea. Running it EOD.
Squat 5 reps 45
Chin up 5 reps purple band
Squat 5 reps 55
Push ups 5 reps
Squat 5 reps 65
Pull up 5 reps purple band
Squat 5 reps 75
Push ups 5 reps
Squat 5 reps 95
Chin up 5 reps purple band
Squat 5 reps 95
Push ups 5 reps
Squat 5 reps 75
Pull up 5 reps purple band
Squat 5 reps 75
Push ups 5 reps
Squat 5 reps 75
Chin up 5 reps purple band
Squat 5 reps 75
Push ups 5 reps
Squat 5 reps 75
Pull up 5 reps purple band
100 red Band pull a parts

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360

3/26 148.4
2 miles 31 mins
-5 min walk 1 min run & 90 sec walkx8+ 1-2 min run at the end, 6 min walk

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361

Krypteia that’s going to be fun I think.
A lot of peeps have said it to be one of the best programs coming out of Jims hands.

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