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Thread: Jah's journal

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    Default Jah's journal

    Alright bros, gonna start postin up my log here on UM. Have been keeping it over on MP but I need some coaching on how to maximize my gains... will start posting tomorrow on leg day..

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    Looking forward to it!

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    LEG DAY

    Warm up 10 minutes on elliptical. Beginning hr of 121 ending at 140bpm.

    Back Squat
    bar x 20 *warm up and stretch
    95 x 10 *slow pause and stretch deep
    135 x 10
    225 x 10
    315 x 10
    335 x 7
    355 x 6 felt like pukin at this point goal is 400..

    Leg Press

    270 x 10
    450 x 10
    630 x 8
    630 x 8

    Single leg extensions

    45 x 10 each leg
    70 x 9 each leg
    70 x 9 each leg
    45 x 10 each leg

    Leg curls (my gym just got all new equipment and this machine rocks)

    55 x 10x3

    Abs on the new ab machine x 100

    Forgot to do calves but will hit them on back/ham day...

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    Very good Jah.
    You can hit calves + abs EOD.
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    Looks good Jah. Im assuming ATG with the squats that will help you grow big time. Personally im not a big fan of leg ext and curls. Never saw much improvement on them and the curls just messed with my lower back. If they are working for ya great tho and ya calves can be hit EOD since doing this i notice a huge increase in size compared to b4.

    Are you going for strength here or size?
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    My calves are pretty tight.. Im just going for definition at this point.. if I gain some lean mass all the better.. Leg extensions seem to bulk me up pretty good and are a good finisher for me.. I really feel em the next day! My left ham cramped up on this new machine at the gym.. this thing really isolates the hams and doesnt allow for any play...

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    I'd replace leg press with something like Front Squats or Zercher Squats or even RDL's. Leg press imho is just for those who cannot squat. Front Squats (atg) will really work your quad sweep. If you did RDL's I'd suggest doing them with a snatch grip (wide grip). That will really allow you to hammer your hams while even working your lats.

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    Yea leg press is one of those exercises that seems to help the next week with my back squats by strengthening everything up. I have never done front squats before so I will incorporate those into my routine next week. RDL's I hit on back/hamstring day. I will definitely use a snatch grip on the RDL's. thanks for the input...

    Cardio/abs

    30 minutes elliptical at 150bpm hr.

    ab hyperextensions

    15 x 4x4

    weighted side extensions

    10 x 3 each side with 25lb. plate

    Feelin sorta low energy today and light headed a bit. 2500 cals/day on day 3 so still adjusting.

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    Keep the weight light on those front squats to start if you've never done them before they are a solid addition into a legs program one of my favorites hurt like hell tho
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    Shoulders / Tri's

    Warm up with 10 min cardio on the elliptical. Finally got my new ipod shuffle so I have an mp3 player again. I have seriously gone through over 15 players in the last 2 years. Seems they always jump under the weights....

    Military Press
    bar x 20 stretch..
    95 x 10
    135 x 10
    155 x 10
    165 x 8

    Seated Dumbell Upright Rows
    55 x 10x3

    Lateral Raises
    20x 10x3

    Barbell Shrugs
    225 x 10
    315 x 10
    365 x 10


    Tricep Press
    130 x 10
    180 x 10x3

    Cable Pushdown
    110 x 10
    110 x 8
    100 x 6 (i was really feelin it at this point)

    Purple band pushdowns till exhaustion
    3 sets

    Feeling pretty good today, felt like shit all day yesterday after ab workout due to reduced cals.. getting a grip on it now though...

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