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Thread: Jah's journal

  1. #11
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    Back Day

    RDL's snatch grip

    135 x 10
    225 x 10
    225 x 10
    245 x 8

    Close grip reverse pulldowns
    110 x 10
    120 x 10
    130 x 10

    T Bar rows
    90 x 10
    135 x 10
    185 x 10
    200 x 10

    Wide Grip Rows
    100x 10
    110 x 10
    120 x 10

    After the RDL's my lats/lower back were both feeling it... this was friday.. posting on sunday after taking the weekend off.. starting back tomorrow with chest/bicep day.. :-)

  2. #12
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    How you like the Snatch Grip RDL's? It's a nice variation to the the RDL.

  3. #13
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    Quote Originally Posted by BrotherIron View Post
    How you like the Snatch Grip RDL's? It's a nice variation to the the RDL.
    They killed me bro.. seriously! I will be doing those each week from now on...

    Did Chest/Bi's on Monday but my numbers were horrific so Im not even gonna post em. For some reason my whole body was sore, joints sore, shoulder, could hardly stretch... stuck to fly's mostly: Flat bench was 135 x 15, 155 x 10, 165 x 10 if that lets you know, i was hurtin. Preacher curls at 65 x 10x3, some arnold curls and cable curls.. took the next day off (tuesday)..

    Wednesday (Legs)

    Back Squats
    bar x 20 stretch
    135 x 10
    225 x 10
    315 x 8
    315 x 9

    Hack Squats
    180 x 10
    180 x 10
    180 x 10

    Leg Extensions
    70 each leg x 10x3

    Seated calve raises
    135 x 20x3

    Plateau on squats, need to break through up to 400 (goal)

  4. #14
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    Is this your usual leg day or a primer for bigger , heavier next week?
    I mean are your legs at peak or are they just getting back into things?
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  5. #15
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    Quote Originally Posted by Lifeguard102 View Post
    Is this your usual leg day or a primer for bigger , heavier next week?
    I mean are your legs at peak or are they just getting back into things?
    Im down to about 195 so legs/everything are getting weaker and to put the icing on the cake I started noticing a burn that turned into a sharp pain in my lower back over the past few weeks so legs/back exercises have suffered. Back to the journal now so I can try this again.. I get so busy but like BI says it really only takes a minute...

    Legs/Abs

    Back Squat

    bar x 10
    135 x 12
    225 x 12
    285 x 10 (started to feel that burn/pain in lower back so I stopped after this)

    Overhead Squat (first time ever doing this)

    bar x 12
    75 x 12
    95 x 8
    95 x 8 (hardest part about these is keeping balanced)

    Leg extensions
    45 each leg x 10
    79 each leg x 10x3

    Calf Raises

    135 x 15x3

    Various ab exercises. Gym just got all new Matrix equipment so used some of them.. Feels good to be journaling again though I kind of hit a plateau...

  6. #16
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    squat.jpg

    I feel like such a pussy with my back dammitt... ahhh this makes me feel better... lol

  7. #17
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    Lookin forward to following your progress Jah!! Remember bro we train our bodies not are egos. LOL.. I'm getting ready for my show in september as we speak so everything is supersets with 60seconds rest between groups of 2. I got to tell you I look like a real weak som bitch at the end of reverse pyramid on biceps.

  8. #18
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    Chest/Bicep Day

    Smith Machine Flat Bench
    65 x 15 warm up.. stretch..
    105 x 12
    195 x 10
    245 x 8
    285 x 5
    195 x 10

    Advance Plate Loaded Incline

    45 each side x 10
    90 each side x 10x3

    Cable flys

    50 each side 3 sets 12

    Spider Curls

    50 x 10
    60 x 10x3 (my arms were pumped as shit from these)

    Hammer Curls

    50's for 10
    60'z for 10
    65's for 10

    Isolated arm curls

    35 x 10 each arm
    30 x 8
    30 x 8

    Today started out with a shitty fight between my girl and I cause she saw the picture of the squat girl on my computer and got all jealous n screaming n shit... it was crazy.. but I used that negative energy and got my ass to the gym...lol
    Last edited by jahwah; 07-12-2011 at 12:39 PM. Reason: tmi 2 emo

  9. #19
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    Glad to see the log over here!

  10. #20
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    Back Day

    Wide Grip Pulldowns

    120 x 10
    140 x 10
    160 x 10
    170 x 10

    Back Extension Machine

    150 x 15x3

    T-Bar Rows

    45 x 10
    90 x 10
    135 x 10
    185 x 10
    200 x 10
    140 x 10
    90 x 10

    Wide reverse grip bent over rows

    105 x 10
    195 x 10x3

    Close handle grip rows

    120 x 10
    140 x 10
    160 x 10
    170 x 8
    Last edited by jahwah; 07-12-2011 at 04:49 PM.

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