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Thread: Jah's journal

  1. #291
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    Jahwah's Avatar
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    Moving along... new gym is okay... not the old but Im really fucking trying to make it home. Worst part about this workout.... Ex's new douchbag boyfriend being a douche. Other than that, mediocre workout. Legs (note first time doing legs in a few months).

    Leg Press
    270 X 15
    360 X 10
    450 X 10
    520 X 10

    Calves presses
    270 X 20 X 3 toes in
    270 X 20 X 3 toes straight
    270 X 20 X 3 toes out

    Leg Extensions
    45's X 10 X 3

    Leg Curls
    70 X 10 X 3

    Hack Squats close stance
    90 X 10 X 3

    Abs with weight ball
    20 X 3

    Felt pretty good at these weights. Pissed off at dumb ass kids who think its cool to stand at the squat rack and fuckin gab. Once I get more comfortable that wont happen....
    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.

  2. #292
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    Back and Shoulders Day

    Seated Rows Wide Grip

    65 X 10
    75 X 10
    80 X 10
    80 X 10 *Slow reps concentrating on form

    Close Grip Reverse Pulldowns

    50 X 12
    60 X 10
    60 X 10

    T-Bar Rows close

    125 X 10
    125 X 10
    125 X 10

    Pullups Wide

    3 Sets 10 * offset 100 lbs.

    Back Extensions

    240 X 10 X 3

    Shoulder Press

    40's X 10 X 3

    Military Press

    100 X 10 X 4

    Shoulder Raises

    15 X 10 X 4

    Standing cable curls

    40's X 10 X 4

    Starting to get back in the groove. Put on some weight over the winter and now its done.
    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.

  3. #293
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    Still strong Jahwah
    Pain is weakness leaving the body.
    The Few The Proud.

  4. #294
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    OK so just completed my first straight full week of training after easing back in and not real happy about how Ive let myself go, but such is life. Suck it up and work hard. Feel myself getting stronger and notice some increase in mass. Stats: 43yrs 5'8" 225 and hovering around 29% bf :-( Will start program on Monday to cut fat and maintain strength and muscle mass. Goal is to get to 200 and 12% bf. At that I would look like a beast. Any input would be great.
    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.

  5. #295
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    Eat and train smart... Everyone peaks and valleys throughout the year, so put all of yesterday's whatever behind you. Set realistic goals and take the time to hear what your body is telling you. Don't be lazy, but you don't have to kill yourself on every rep either.. Clean up your diet, but make sure you are eating and drinking enough..

    Take your time and do it right.... You may choose the wrong training program.. You may cheat on your diet.. Those mistakes are correctable.
    You only fail once you quit on yourself... Have fun.
    " When you judge another, You don't define them,
    You define yourself "..................... W. Dyer

  6. #296
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    Thank you for the encouragement NR!! My diet is getting cleaned up. Striving for 8 meals/day and staying around 2000 cals/day. Meals 1-5 40/20 protein/carb split every two hours then Meal 6-8 protein and veggies no carbs. Supersets on a 5 day rotation coupled with 30 min cardio first thing in the morning. Diet and exercise was designed for me by Lifeguard a couple years back but may need some tweaking. Good first day as follows:

    Incline Machine Bench
    135 x 10
    135 x 12
    135 x 15
    Incline Dumbell Flys
    25's x 10
    25's x 12
    25's x 15

    Incline Dumbell Press
    40's x 10
    40's x 12
    40's x 15
    Machine Flys
    20's x 10
    20's x 15
    20's x 20

    Decline Bench Machine
    175 x 10
    175 x 12
    175 x 15

    Standing Calf Raises
    175 x 20
    175 x 20
    175 x 20
    Seated Calf Raises
    135 x 15
    135 x 15
    135 x 15

    Leg Press Calf Raises Toes straight
    200 x 20
    200 x 20
    200 x 20

    Roman Chair Knee Raises
    15 x 3sets
    HyperExtended Abs
    12 x 3 sets

    30 min cardio on treadmill at 3.5 and 8% incline

    Tomorrow Day 2 Deads and Bi's
    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. #297
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    OK not posting as much as I'd like but life happening. I've managed to drop significant bf over the past month. Not going heavy supersetting, and diet is cleaned up. Muscle memory is a wonder ful thing coupled with...
    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.

  8. #298
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    You should think about restarting this... nice log...
    " When you judge another, You don't define them,
    You define yourself "..................... W. Dyer

  9. #299
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    Quote Originally Posted by no_refills View Post
    You should think about restarting this... nice log...
    Thanks NR Ive been thinking about it. Just did some upgrades on my laptop and getting it setup at my new house. These logs take a lot of tenacity and dedication to do every day. Hard to believe I started this back in 2011... New Years Resolution... Continue Log
    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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