Get Jacked

Training Training Logs
1

I’m back, fuckers.

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

Shoulders/Bi’s

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

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

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

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

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

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

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

2

8-10-09

Squats/Back

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

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

^ 15 second rest in between each set

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

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

10 mins high intensity cardio

3

Some Numbers/Facts

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

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

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

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

Numbers (All 1RM)

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

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

4

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

5

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

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

6

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

7

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

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

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

8

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

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

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

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

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

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

9

8-11-09

ARMS

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

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

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

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

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

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

Lift hard, pussies.

10

I agree, arching is for cheaters dude

11

Crossfit day

Murphy

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

12

[quote]Jacked Diesel wrote:
Crossfit day

Murphy

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

How fast are yer mile runs? Stay jacked dood.

13

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

14

8-14-09

Great fucking day

First day back of doing West Side Barbell

ME Bench

Incline (8 x 3)

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

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

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

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

Military Press (6 x 4)

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

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

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

DB side raises (hold at top for 3 seconds)

30 x 5
30 x 5
30 x 5

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

15

Nice work

16

Very nice.

17

What are your goals for squat and deadlift?

18

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

19

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

Get it bigger.

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

Why do you ask carlos, you got any suggestions?

20

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

Thanks dude, I appreciate it