JackRyan's Workout Log

[JackRyanJuan]

UPDATE: Tuesday, May 13th

Squats- 3x5: 235 lbs- Today I felt like shyt, I don't feel like my legs are recovering/growing fast enough. I fell in the middle of my second set, went down to 225 lbs. and barely pushed through the third set. I will keep the weight for Thursday and see what happens.

Military Press- 3x5: 115 lbs- I did it, but barely got my last repetition up. I will keep this weight for next time.

Bent Over Rows- 3x5: 115 lbs- I did my first set and moved down since I was pulling up with my body. Did the last two sets with 105, will probably do 110 for next time.

Abs- Crunches- Just did a set of 25 crunches, I honestly felt like crap today.

 

[JackRyanJuan]

UPDATE: Thursday, May 15

Squats- 3x5 235 lbs.- My legs are taking FOREVER to recover/grow back stronger. I still fell on my last repetition today, so I will keep this weight for next time.

Bench- 3x5 180 lbs.- I had a little help from the spotter on my last repetition, but I felt pretty good about this because I moved up from last time. I will keep this weight for next time.

Deadlift- 1x5 190 lbs.- Got these fairly well, will keep it one more time before moving up.

Dips- 2x8- Put 25 lbs. on the weight belt and did two sets, barely. Then did another set of 8 with no weight.

Abs-Did two sets of 10 hanging leg raises, made it hurt.

 

[EFFORT]

post that diet up

 

[JackRyanJuan]

A typical day's diet for me:

Morning: 5 eggs with a piece of bread thrown in for taste.

Afternoon: 2 cans of tuna, pasta for carbs
Afternoon 2: Ground beef spaghetti with whole wheat noodles.

Post Workout: 2 scoops whey

Evening: Turkey sandwich, more beef spaghetti
Evening 2: Another 2 scoops of whey

I also snack on oatmeal with peanut butter mixed in. Also usually take another serving of whey in addition to my post workout. On non workout days the diet is pretty much the same. Suggestions? This diet is tough, I get full real quick.

 

[EFFORT]

A typical day's diet for me:

Morning: 5 eggs with a piece of bread thrown in for taste.add a 2-3scoop whey shake with 3-4 raw eggs and also 3 more pieces of bread

Afternoon: 2 cans of tuna, pasta for carbs instead of tuna have around 8oz of beef here then fill up with the pasta

Afternoon 2: Ground beef spaghetti with whole wheat noodles. eat a lot of this

Post Workout: 2 scoops whey post workout is 75-125g of a fast carb shake (malto dextrin is good, search for carbo gain) followed by a 3scoop whey shake

Evening: Turkey sandwich, more beef spaghetti stuff as much down as you possibly can here, this is an important meal
Evening 2: Another 2 scoops of whey have your 2 cans of tuna here and add 3-4 raw eggs to the shake, and also have 5-10 fish oil pills

I also snack on oatmeal with peanut butter mixed in. Also usually take another serving of whey in addition to my post workout. On non workout days the diet is pretty much the same. Suggestions? This diet is tough, I get full real quick.

bold

 

[JackRyanJuan]

UPDATE: Saturday, May 17th

Squats-3x5 235 lbs.: Still hard for me, but I got all the reps this time. My back wants to bend near the end of my sets, so I'm definitely using a lot of lower back towards the end. They're not good mornings by any mean, just a little back. Anyways, I'll keep this weight one more time and if i feel comfortable I'll try 240 after that.

Military Press-3x5 115 lbs: Did this pretty well, fell on the last rep of my last set. I will do this weight again next time, until I can do it fairly easily.

Bent Over Rows- 3x5 110 lbs: This felt pretty good, I may try 115 next time.

Lat Pull Ups- 3x5: Did three sets of these, chin going past the bar. I may start adjusting the length of my arms for different muscle groups.

BTW, where can I get carbo-gain? I'm working on the diet EFFORT gave me, this is the last thing I need to get going.

 

[TheHoff]

Suck My Big Trolling Co*k

 

[JackRyanJuan]

Can anyone actually answer my question above the douche?

 

[I-tallionStallion]

here-

http://www.amazon.com/Carbo-Gain-NO...e=UTF8&s=sporting-goods&qid=1211101377&sr=8-1

 

[JackRyanJuan]

UPDATE: Tuesday, May 20th

Squats-3x5 235 lbs.- Hell yeah, I finally knocked these out, and I feel like I could have done a fourth set if I had to. I went below parallel, close to the ground, and there was a pause at the bottom to kill my upwards momentum. My lower back has strengthened too, and helps with squatting. On to 240 for Thursday!

Bench- 3x5 180 lbs.-Knocked this out too. Not much to say except I'm doing 185 next time.

Deadlift- 1x5 190 lbs.- Killed it, going up to 195 lbs. next time.

 

[JackRyanJuan]

UPDATE: Been a while, Thursday, May 22

Squats- 3x5 240 lbs- Got this fairly well, my hamstrings have gotten stronger, as well as my lower back muscles. Quads feel good, legs are finally growing.

Military Press- 3x5 120 lbs- Fell on the last repetition, but that's ok. Delts are still stronger, I will keep this weight for next time.

Bent Over Rows-3x5 115 lbs- I'm still working on the form for this one, just trying to do it right. Probably keep this weight for next week.

Pull-ups- Did 3x5 lat pull ups.

Abs- 3x10 leg raises with the straps you put your arms through.

 

[JackRyanJuan]

UPDATE: Missed this weekend, went home and couldn't find a weight room, so I just did some calisthenics with a buddy of mine. Push ups, pull ups, sit ups, push up holds, leg raises, squat holds, etc. Still ate a ton this weekend

UPDATE: Tuesday, May 27th

Squats- 3x5 240 lbs-Not much to say here, I will move up to 245 on Thursday.

Bench-3x5 185 lbs- My bench is coming along nicely, next time I will move up to 190.

Deadlift-1x5 195 lbs- This was tough, I will keep the weight for next time because I feel like I'm almost letting my form slip the last rep or two.

Weighted Dips- 3x8- I'm starting to do three sets of dips, wore a 35 lb. plate today and did just fine except for the last set. This is ok, though, because my triceps are getting stronger.

Abs- Did two sets of hanging leg raises today for 10 reps. Overall feeling/looking pretty good!

 

[JackRyanJuan]

UPDATE: Thursday, May 29th

Squats- 3x5 245: Felt good, I went slow going down and used all the right muscles going up. I will keep this weight one more time.

Military Press- 120 lbs.- This feels good, but it was definitely a challenge. I will keep this weight one more time before moving up.

Bent over Rows- 115 lbs- I really don't feel like I'm doing this exercise right because I haven't gone up yet. I'll keep this weight until I think I'm doing it right.

Pull-ups- I did 3x5 lat pull ups and then did regular grip pull ups until I died.

Abs- hanging leg raises for 2x10.

I didn't work out Saturday because I was out of town, I will work out on Sunday instead.

 

[JackRyanJuan]

UPDATE: Tuesday, June 3rd

SQUATS-3x5 245 lbs.- Rough, especially since I missed a workout this weekend and I haven't been putting in enough protein. Still pulled it out, but my diet needs to step it up if I want to recover faster.

BENCH-3x5 190 lbs.- pleasantly surprised that my bench has consistently gone up. Got this fairly well, I will keep it one more time.

DEADLIFT- 1x5 195 lbs.- Tough, will probably keep it one more time.

DIPS- Did two sets weighted with a 35 lb. plate.

ABS- 2x10 hanging leg raises.

UPDATE: Thursday, June 5th

SQUATS- 3x5 250 lbs.- Gonna be stuck here for a while, barely got two sets, on the third set my legs were twisting and I was fighting to keep from rounding my back. Ended up racking it after 4 reps on the last set cause I knew I would fall on the last one. I'm gonna redouble my eating efforts cause I haven't been recovering my legs like I should.

MILITARY PRESS- 3x5 125 lbs.- Went ahead and moved up, got two sets in, fell after 3 reps of the last set, put on 115 to finish. Will obviously keep this weight until I get comfortable with it.

BENT OVER ROWS- 3x5 115 lbs.- Keeping this weight til I feel comfortable with the exercise.

PULL-UPS- 3x5 lat pull ups- going well, need to improve somehow, though.

ABS- Just 1x10 of hanging leg raises, was wiped out today in the weightroom.

 

[ProDJ26]

JackRyanJuan, I don't think your pushing yourself hard enough. I want you to give it your all the next time you workout

post that diet up

I'm sorry but EFFORT I was just waiting to see this!!!

:crackup:

 

[JackRyanJuan]

JackRyanJuan, I don't think your pushing yourself hard enough. I want you to give it your all the next time you workout

Thanks for the encouragement. I will bust my a$$ especially hard this Saturday. However, I think the real pushing needs to come with the diet.

 

[JackRyanJuan]

UPDATE: Saturday, June 7th

Squats- 3x5 250- I did very well on these, it was a struggle but the intensity was there, so I did all reps with good form.

Bench- 3x5 190- Actually did 195 for my last set, got it done. Bench continues to go up nicely.

Deadlift- 1x5 195 lbs.- Probably the most frustrating exercise for me; since May 10th I've only gone up 10 fuking pounds. This makes no sense to me; my legs are growing every week, I would expect my back to follow suit.

Dips- Wore a 45 lb. plate and did 3x10. Felt real damn good.

Abs- 2x10 hanging leg raises.

 

[JackRyanJuan]

UPDATE: Tuesday, June 10th

Squats- 3x5 250 lbs. - Did good on these, struggled on my last reps, but still did well. I will continue eating a ton for recovery/growth and do 255 on thursday.

Military Press- 3x5 125 lbs.- Moved up here and did very well, I wore my delts out. I fell halfway up on my last rep, but that's fine, I will keep the weight until I can finish my sets.

Bent over Rows- 3x5 115 lbs.- Felt pretty good today, I thought my form was good, will continue working on this.

Lat pull-ups- Did 1 set of 5 lat back pull-ups, 2 sets of lat front pull ups.

Abs- 1 set of 10 hanging leg raises.

 

[JackRyanJuan]

UPDATE: Thursday, June 12th

Squats- 3x5 255 lbs.- I barely did this, I didn't expect it to be easy though. I notice squats are putting a lot of strain on my lower back, but for the most part my form is fine. Just gotta keep pushing through these.

Bench- 3x5 195 lbs.- Also barely got this, happy with the intensity though.

Deadlift- 1x5 195 lbs.- Got this pretty easy actually, will move up to 200 next time.

Dips- 3x10- Used a 45 lb. plate, it was rough but I pulled it out. Triceps are getting bigger

Abs- 3x10 hanging leg raises- pushed these pretty hard and had a good all around workout

 

[JackRyanJuan]

UPDATE: Saturday, June 14th

Squats- 3x5 255 lbs.- Barely did these again, gotta keep packing on the protein. Saturdays are always hard because I work a late shift til 1 A.M. on Fridays, so I'm a little tired on Saturdays.

Military Press- 3x5 125 lbs.- Delts are getting stronger, but I fell on my last rep. I will do this again before moving up.

Bent Over Rows- 3x5 115 lbs.- Feel better about my form with this, feel like I'm getting stronger as well. I may do 120 for next time.

Lat pullups- Did 1 set of lat back pull ups, 2 sets of front lat pullups, 5 reps each. Felt pretty good.

Abs- Just 1 set of hanging leg raises, I busted it with my main exercises.