Jay's Workout Journal

[Warboss Alex]

very, very nice!

 

[Vintovka]

You warm up on numbers that are my work sets, I hope I get to that level some day.

 

[BudLight85]

damn lack of updating. Well i'm just gonna start from this past week again, since it was a solid week for me overall.

11-13-06 Deadlifts

Deadlift: 135 2 sets of 5, 225x3, 315x1, 365x1, 405x1, 455x1, 510x1!!!, 315 3 sets of 3

Plate Loaded Row: 2 plates+25x8, 2 plates+35x8, 3 plates 2 sets of 6, 2 platesx12

DB Shrugs: 120's 2 sets of 10, 105'sx12

DB Rows: 60's 3 sets of 10

Leg Raises: 4 sets of 25

Awesome workout. Finally broke 500+ again, felt great too. 510 is a 10lb PR and it was definitely hard, and I doubled 465 decently easy the week before (not in the journal) so the 510 was definitely a long time coming. 30lbs to go from my goal. Rest of the workout went awesome as well. I'm definitely stoked about being back in the 500's!!! UP THE IRONS!!

Jay

 

[BudLight85]

I get 2 more PR's in this workout here.

11-14-06 Bottom end Bench work

Bench Press: 45x20,10 135x5, 155x5, 185x5, 200x1, 225x1, 245x1, 250x1!!, 225x3

Push Press: 155x3, 185x1, 210x1!!, 155x5

45 Degree Incline Bench: 60'sx10, 65'sx8, 70'sx4, 60'sx6

Reverse Fly's: 20's 2 sets of 10, 25'sx8, 20'sx10

Preacher Curls: 75x8, 80x6, 70x8, 65x10

Another awesome workout. The 250 bench and the 210 push press were both PR's, and I was definitely happy about that. My bench is my weak link, but I'm hoping that changes in the next few months. My next goal is 275, i'm lookin forward to that! Overall another awesome workout, definitely pleased!

Jay

 

[BudLight85]

thursday's workout

11-16-06 Squats

Box Squats: 45x8, 135x5, 185x5, 225x5, 250x3, 275x1, 300x5, 315x3, 300x3, 275x3

Stiff Leg Dead's: 225x8, 250 2 sets of 8

Manual Glute Ham Raises: bodyweight 3 sets of 10

Leg Press: 6 plates a sidex10, 7 plates a sidex8,6

Plate Loaded Calve Raises: 3 plates 2 sets of 20, 15

Ab crunch thing: +20lbsx15,10 +10lbs 2 sets of 15

Another awesome workout. The box squats are on a pretty low box, about 12"-13" high. So its pretty low box to say the least. I was very happy with the numbers i put up, and my squat is startin to go back up again, little by little. Another excellent workout I must say!!

Jay

 

[BudLight85]

yesterday's workout

11-17-06 Top End Bench Work/Speed

Speed Bench: 45x20,10 135x5, 145 3 sets of 3, 165 3 sets of 3, 185 3 sets of 3

Tate Press: 60'sx10, 70'sx10, 75's 2 sets of 6

Dips: 2 sets of 10, 2 sets of 8

Preacher Curls: 65 2 sets of 12, 2 sets of 10

Not that intense of a workout, usually friday's aren't anyway. There more of a speed work day and little less volume. Its been workin for me. Nice little workout to round out an awesome week!

Jay

 

[manuva]

Awesome lifts mate - love the 500+ deadlift. Keep smashing it!

 

[BudLight85]

Awesome lifts mate - love the 500+ deadlift. Keep smashing it!

Thanks bro. It definitely felt great to get back to 500+. Now my confidence is much higher going into my training cycle for my meet in February. Definitely looking forward to it!!

Jay

 

[BudLight85]

after taking a week off from the gym (with Thanksgiving break and all, better spent with family and friends) it was back to workin out again on Monday.

11-27-06 Deadlifts

Deadlifts: 135 2 sets of 8, 225x5, 315x3, 365 10x1 (10 singles)

Plate Loaded Row: 2 plates 2 sets of 10, 2 plates +25x8, 3 platesx6

Plate Loaded Shrug: 4 plates 3 sets of 15, 12

Hypers: bodyweightx15, +25 3 sets of 15

Ab Thingy: +20x20, 3 sets of 15

Good workout to get things rollin again. The 365 singles were all easy, except pullin with a bench bar instead of a deadlift bar like i'm used to now (bench bars are a little shorter) was a little weird but not a big deal. Overall a nice workout to get the ball rollin again

Jay

 

[BudLight85]

yesterday's workout

11-28-06 Bottom End Bench

Bench Press: 45x20,10 135x10, 155x5, 185x12, 200 3 sets of 3

Reapers: 65x10, 75x10,8, 65x10

45 Degree DB Incline: 50'sx10, 60'sx10,5, 50'sx5

Reverse Fly's: 20's 4 sets of 10

Preacher Curls: 70x10,8, 65x10,8

Decent workout. My shoulders were fried by the time this was over. This was the first workout I did reapers. Reapers are basically where you hold a weight in front of you, almost high pull it to the chest, then press it out in front of you. I'll link a video to it when I can find it. Its an awesome exercise, definitely a new staple. Rest of the workout went well. First week back is usually a pain, but it hasn't been bad so far!

Jay

 

[BudLight85]

today's workout

11-30-06 Squats

Low Box Squats: 45x8, 135x5, 185x5, 225x1, 245x1, 275x1, 300x1, 315x5, 335x1

Lunges: 95 2 sets of 6, 105 2 sets of 6

GHR's: bodyweight 4 sets of 12

Plate Loaded Calve Raises: 3 platesx15, 4 plates 2 sets of 10, 3 platesx20

Leg Raises w/out Back Support: 4 sets of 15

Very solid workout. 315 for 5 on the low box felt pretty solid, except I think I strained my hip a few weeks ago....son of a *****. Pissed me right off, but i'll be good. Rest of the workout was solid as well. Felt good except for the hip flexor!

Jay

 

[BudLight85]

Shouldn't you be doing the 315x5 AFTER the 335x1?

I'd imagine you wouldn't be able to give the x1 your best if you've just done 315x5...

You would be correct if I was going for a max. I was testing the waters after the 315x5 set, just wanted to see how 335 felt. It felt a little difficult, but not the worst ever. I'm just goin by feel for a while, not sure when i'm gonna max out on the box.

Jay

 

[BudLight85]

today's workout

12-1-06 Speed Bench/Top End work

Speed Bench: 45x20,10..145 9 sets of 3 (3 different grips)

Tate Press: 65'sx10, 70'sx10, 75'sx8, 80'sx8

Ghetto Dips: +45x15, +55 2 sets of 10, +45x12

Hammer Curls: 35'sx12, 40'sx8, 35's 2 sets of 8

Solid workout. Everything felt strong. Great speed on the 145 speed sets, felt great. Tate presses felt very strong as well, i think the 80's for 8 is a PR, not positive on that but I think it is. Ghetto dips are basically puttin your hands on a bench, your feet on another, then dipping down. These worked great, I think i might run with these for a while. And hammer curls to round it out. Very solid workout leading into the weekend!

Jay

 

[BudLight85]

monday's workout

12-4-06 Deadlifts

Deadlifts: 135 2 sets of 8, 225x5, 315x3, 365x1, 405x1, 455x1, 475x1

Stiff Leg DL: 250x10, 3 sets of 8

Plate Loaded Rows: 2 plates+25 4 sets of 8

Hypers: +25 2 sets of 15, 7 (nut rolled on this one LOL), 15

Ab thingy: 4 sets of 20

Pretty solid workout. The 475 felt harder than it should have but thats alright I just maxed a few weeks ago and took a week off so i'm not too concerned. Gonna start gettin my rep scheme together for my training cycle leading up to the February meet. Should be a nice intense 8-10 weeks!! Good workout overall!

Jay

 

[BudLight85]

yesterday's workout

12-5-06 Bottom End Bench Work

Bench Press: 45x20,10 135x5, 155x5, 185x3, 200x1, 225x4, 240x1, 135x15(paused for about a second each)

Push Press: 135x5, 155x3, 185x5!, 135x5

Reapers: 65x10, 80x10,8 65x10

Reverse Fly's: 25's 3 sets of 12, 10

Preacher Curls: 75 4 sets of 10

Solid workout again. 185 for 5 on the push press was a PR, as was 225 for 4 on bench, by one rep lol. Shoulder strength is startin to get better which i'm happy about. Good stuff

Jay