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Thread: Jah's journal

  1. #21
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    Cardio...

    Ran 4 miles in approximately 36 minutes... felt nice to start running outside again... will be doing this min 2-3 times per week on top of workout, warmups and warmdowns....

  2. #22
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    Shouler/Tris

    Military Press

    95 x 10
    135 x 10
    155 x 10
    185 x 8
    185 x 5
    135 x 10

    Cable Crossovers

    25 per side x3 sets

    Plate Loaded Rear Delt

    180 x 10x3

    Bent over dumbell laterals raises

    60 x 10x3

    Shruggs

    315 x 10x3

    Tricep Dumbell Press

    95 x 10
    110x 10
    120 x 10

    Nose Breakers

    65 x 10x3

    Tricep Extensions

    110 x 10x3

    Tricep Pushdowns

    130 x 10
    200 x 4
    150 x 10
    150 x 10

    Was tryin to pushdown 200 for 3 sets for Nut Nut...haha Not quite there yet bro.... but I only weigh 196 right now so it was hard just to get the first push down...

  3. #23
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    3.5 mile jog... nice pace just over 28 min... abs after.. off to the beach for the weekend.... :-p

  4. #24
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    Back from some much needed R & R... fun in the sun.. time to get back to work!!

    Chest/Bi's

    Smith Machine Bench Press

    95 x 20
    195 x 10
    245 x 8
    285 x 5
    195 x 10
    245 x 5

    Advance Plate Loaded Incline

    45's x 10
    90'z x 10
    100'z x 8
    90'z x 6

    Incline Cable Flys

    100 x 12x3

    Spider Curls

    60 x 10
    70 x 10x3

    Incline Bench Bumbell curls

    35's x 10x3 each arm

    Hammer Curls

    50 x 10
    60 x 10
    70 x 10

    Felt ripped and full of energy today. Smith machine isnt so rough on my shoulder so Im moving along nicely with that...

  5. #25
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    Back Day

    RDL with snatchgrip

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

    Reverse Grip Bent over Rows

    105 x 10
    195 x 10
    215 x 10
    215 x 10

    T-Bar Rows Narrow Grip

    45 x 10
    90 x 10
    165 x 10
    235 x 8 (PR)
    235 x 8
    90 x 15

    RDL's wiped me out... good day..

  6. #26
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    Shoulders/Tri's

    Military Press

    95 x 10
    135 x 10
    155 x 10
    175 x 8
    135 x 10

    Cross Cable Lateral Raises

    30's each side 3 sets of 10
    1 set of 20's to burn out

    Skull Crushers

    65 x 10
    75 x 10
    85 x 10

    Standing Barbell Press

    70 x 10
    80 x 10

    Tricep Cable extensions

    100 x 10
    110 x 10
    120 x 10

    Weighted Dips

    3 sets of 10 with 45lbs..

  7. #27
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    That's some serious cardio you have listed there Jah! You on or off?

  8. #28
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    Quote Originally Posted by ChuckD View Post
    That's some serious cardio you have listed there Jah! You on or off?
    haha on right now bro TestP/Mast eod after running sust/tren/var for 9 weeks.. makes a guy wanna run... seriously though Ive always enjoyed jogging but had a hurt foot. Its just now healed up to where I can jog without it throbbing the rest of the day and night...

    Legs / Abs

    Back Squat

    135 x 10
    225 x 10
    285 x 10
    315 x 8
    365 x 4 (PR)

    Leg Press

    270 x 10
    450 x 10
    630 x 10
    680 x 10
    720 x 10

    Single Leg Extensions

    45 x 10
    70 x 10
    80 x 10
    80 x 10

    Leg curls

    90 x 10x3 (gym has new matrix machine for this that really isolates hams... i could barely walk after this)

    Seated calf raises

    135 x 15x3

    Ab hyper - extensions 15 x 4sets
    Weighted incline side bends 25lbs. 10 each side x 3 sets
    Shoulder harness cable crunches 100lbs x 20 reps x 3sets

    Weekend off, will jog Saturday or sunday.....
    Last edited by jahwah; 07-23-2011 at 02:05 PM.

  9. #29
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    The foot explains the increase in cardio then, I see a PR up there good work Jah!

  10. #30
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    Quote Originally Posted by ChuckD View Post
    The foot explains the increase in cardio then, I see a PR up there good work Jah!
    Thanks bro, my foot was injured almost a year ago probably from trying to leg press too much. It felt like a fracture somewhere in there and I limped, did elliptical, almost went to hospital but a friend is a foot specialist and said really not much they can do but brace it and wait. It hurt for months like a small foot bone kept popping out of place. Finally just about two months ago, no pain. So yeah Im feelin pretty blessed... my shoulder is healed nicely and doesn't really hurt as long as i do pin presses or use the Smith machine for flats... will see how I do when this run is over.. really liking the short props right now..

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