Project Jack3d

Training Training Logs
161

[quote]jake_j_m wrote:

[quote]austin_bicep wrote:
Fucking A, out of school for summer…
[/quote]
I hear that loud and clear. feelsgood.jpg

Session looking good, I’m sure like me your looking forward to the training possibilities of summer.[/quote]

Definitely bro, training is what this summer is all about.

2 PM - Woke up

3 PM - Meal 1

6 PM Squats

Squats

45 x 3
135 x 3
135 x 3
185 x 3
225 x 2

Work Sets

295 x 2
320 x 2
340 x 2
360 x 2
385 x 3 PR

Front Squats

225 x 2
250 x 2
280 x 2 PR, easy beltless, wrapless

7 PM Meal

745 - Run

First mile 6:31

25 minutes for 2.6 miles

2.6 total miles ran

9 PM Meal

10 PM Back and Biceps

Neutral Chins

BW x 5
+40 x 5
+85 x 5
+85 x 5

1 Arm T-Bars, Used 25 pound plates for a bigger ROM

+50 x 8
+75 x 8
+100 x 8

Biceps

Straight Bar Curls - Strict

45 x 8
95 x 8
135 x 8

Cross Body Hammers

30 x 8
40 x 8
50 x 8

Will eat again in a bit…

Moral of the story I want to be a machine, lean, muscular, strong as fuck, a good kick boxer…All around bad ass, that is the summer goal.

162

^^good goals… I’m sure you’ll get there. Your a beast

163

Thanks buddy!

164

2.4 mile run today…not too fast, not too slow…paced myself ~20 minutes

Thrw the frisby around…

Agility and jump rope will be done tonight…

Road work and footwork was on the agenda for boxing today.

I was pleased that I am not out of breath after these runs…2 months ago I was feeling like I was going to vomit 40 minutes post run.

165

doing gud thangs Austin

166

2592×1944 795 KB

web camin

167

So gangster/awesomearms/10

168

Thanks Jake!

Week 6 of the Coan program…It is going so well that I am constantly holding back from doing more reps, felt like I could have knocked out 10-12 reps of my set of 5 today.

Bench

135 x 2 x 10
185 x 5
255 x 3

310 x 5
310 x 5

CGBP

275 x 5
275 x 5

Inclines

255 x 5
255 x 5

Incline Skull Crushers - Bar brought behind head on each rep.

60 x 8
80 x 8
100 x 6

L-Extension

10 x 8
20 x 8
30 x 8

Pronated Kick Backs

10 x 8
15 x 8
20 x 8

Rotator cuff work.

Boxing tonight.

169

2448×3264 1.32 MB

The wheels, beginning to improve.

170

Diggin’ the Ed Coan workouts :slight_smile:

CS

171

[quote]austin_bicep wrote:
The wheels, beginning to improve.[/quote]
yep.

172

So I am going to try and answer a lot of questions with video, cause I likey video better then typing lol… we will see how this goes.

173

weights/physique looking fucking awesome! Planning a 400 bench soon?

174

Thanks guys.

And Nate, 6 weeks I’m on schedule to be benching 405.

And then it’s upwards to 430 or so 3-4 months down the line. Will be excited to hopefully hit that goal. We will see though. I am desperately in need of dropping several more pounds so the super strong lifts might have to wait until winter.

175

Kinda medium-heavy workout today. Comnig off a deload from last week was a little tired and not as amped as usual.

I will be making a slight change to the split and doing back and biceps on Saturday.

Tuesday will be soley dedicated to deadlifts, glutes and hamstring.

I just can’t get a good back and bicep workout in after heavy pulls and my lats need some serious help with an imbalance I think I got from not switching my mixed grip on deads.

Deads

135 x 2
225 x 2
315 x 2
416 x 2
506 x 2

Meadows Rows

25 x 8
50 x 8
75 x 8

Single Arm Barbell

75 x 8
100 x 8

Db dead stop rows

85 x 8
85 x 8

Biceps tonight.

176

Austin bro you are killing it in every way. Awesome.

177

when’s the meet dude?

178

Jab, thanks.

Spart, was supposed to be July, but the fed I was lifting in WNPF seems to be very poorly run. I don’t want to lift with them. Looking into something a little closer to home, might be pushed out to early fall. Will post a definite once I sign up.

Correct, so no definitely adding in that day just for back and biceps on Saturday.

Biceps went pretty well tonight.

EZ Bar Curls

80 x 8
100 x 8
130 x 5
150 x 5
170 x 5 Cheat reps

Cross Hammers

20 x 8
30 x 8
40 x 8

Seated Conc Curls

20 x 8
30 x 8
40 x 8

EZ Bar Spider Curls

60 x 12 Wide
60 x 12 Narrow
60 x 12 Medium

Grip training, my right hand is lagging a lot compared to my left and it shows a lot.

10 Lb Hex DB, held for 30 seconds in finger tips about 5 times per hands.

Then plate pinches with fingertips working up to 3 5 pounders for a few sets of 30 seconds.

179

I’m thinking about giving the Coan Bench scheme a run, seeing as I really blow at Benching. Hopefully I get have the results you got. Any advice on utilizing it??

Ohh, and Avi is ridic. You have one the most impressive transformations on this site I think.

180

Spidey, check it.

Main suggestion is pick a weight 90-95% of your 1 RM for the calculator. Makes more realistic goals.