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Thread: Jah v.2.0

  1. #1
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    Default Jah v.2.0

    OK well here it is coming up on 2016 and there are a few things I would like to accomplish this year so hoping this log will help me stay accountable. My workouts will start looking more toward keeping the muscle I've gained and cutting down. My goal is between 200 - 210 with a bf% between 10-12. Currently sitting at 222lbs. and dont even know bf% but its up there. Will start with my workout this am though ill be switching things around soon. Like NR's shoulder protocol and will be incorporating that in as time goes on. 5am workouts and two a days at 5pm when I can.

    12/28

    Bench Press
    135 x 20 x 2
    225 x 8 x 2
    275 x 3
    135 x 20

    Incline Press
    135 x 12 x 4

    Machine Flys
    140 x 20 x 3

    High Cable Flys
    30's x 15 x 3

    Spider Curls
    70 x 10 x 3

    Rope Cable Curls
    60 x 10 x 4

    More concerned with not re-injuring my should than weight. Had 275 fairly easily.
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

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    12/29

    Step ups in Squat Rack (put bench sideways across the bottom and step up then back with weights on barbell)
    bar x 10 each leg x 1 set
    95 x 10/leg x 1
    135 x 10/leg x 3

    Good Mornings
    135 x 10 x 3

    Leg Curls
    110 x 12 x 3

    Hip Adductor
    210 x 15 x 3

    Hip Abductor
    210 x 15 x 3

    Hyper Extend Abs
    3 sets of 15

    12/30 Day OFF The inside of my thighs are so sore from the hip adductor...wow Will get more detailed during the New Year! Happy New Years Everybody!!!
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

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    Keep this log going, even though it makes mine look bad!

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    Awesome to see u posting. Hope u had a great Xmas and Happy New Year

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    Waiting to see your Squats and Deads.

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    Quote Originally Posted by Udeluz View Post
    Waiting to see your Squats and Deads.
    Next year UDE you sexy beast. Ill be looking to you for some pointers.

    Quote Originally Posted by mwainwright11 View Post
    Awesome to see u posting. Hope u had a great Xmas and Happy New Year
    Thanks man, its the new guys on the board that push me and the older posters that pull me. Happy New Year Bro!!

    Quote Originally Posted by Archer86foxtrot View Post
    Keep this log going, even though it makes mine look bad!
    Nah Arch, your consistency far outweighs mine. Imma try and keep this going mein!!

    So kinda did a mix workout this morning to hit some weak points

    Rear Laterals on Incline
    25 x 25 x 3
    20 x 25 x 1

    Seated Dumbell Press
    50 x 12 x 3

    Rear Delt Cable Crossover
    7.5 x 15 x 4

    Front barbell raises
    40 x 10 x 3

    Rope Cable Curls
    50 x 20 x 3

    Dips weighted belt with 45 for 3 sets of 10

    Everyone Have a Safe and Happy New Years!!
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

  7. #7
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    Good log Jah
    " When you judge another, You don't define them,
    You define yourself "..................... W. Dyer

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    1/4/16 0500 - 1/2 scoop of Karbolyn with pre-workout

    Back and Bi's

    Reverse Grip Pulldowns
    60 x 15
    70 x 12
    80 x 10
    100 x 4
    80 x 10

    Machne Low Row
    90 each side
    3 sets of 15

    Close Grip Seated Rows
    70 x 12
    80 x 12
    80 x 12

    Spider Curls
    70 x 10
    70 x 8
    70 x 5 (I dropped right off on these, bi's feeling some fatigue from back workout)

    Lying cable curls
    65 x10
    50 x 10
    50 x 10 (going back and forth between this and..
    Rope Curls
    35 x 10 x 3

    Wide grip pullups (assisted 60lbs.)
    3 sets of 10

    50g BSN 25g (1/2 scoop) Karbolyn post workout.
    Last edited by Jahwah; 01-04-2016 at 01:20 PM.
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

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    Awesome work brother. Do you do a lot of your workouts at that hour. I wish I could do mine at 0500 every morning. The problem I have is the days I work at our academy I am up to go there at 0445 to go to work and that's about 3 days a week. Then the other 2 days when I have my 2 24 hour shifts at the station I try to stay in bed to be at work for 0800. I know its no excuse for the other days and I should just get up to do it but I am lazy lol.

  10. #10
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    Quote Originally Posted by mwainwright11 View Post
    Awesome work brother. Do you do a lot of your workouts at that hour.
    Started back in July...seems to be about the only time I can fit it in with work, family, school...etc. Used to not eat in the am before but find with some Karbolyn, which is just a complex carb formula, I tend to have more sustained energy to finish workouts. Have 1700 opening up a few days a week so will be doing round two at 1700...generally cardio and touching up anything I feel I didnt finish strong on in the am.
    jahwah is a fictitious name used to portray a made up person for the sole purpose of entertainment. Nothing stated or suggested should be taken seriously as online boards are breeding grounds for false information. Any suggestions, advice or talk of illegal substances is fictitious and should not be taken as fact.

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