Jay's Workout Journal

[BudLight85]

Hey guys, i'm fairly new to the site, but I figured i'd start a workout journal on the site. I love lifting! My weight is hovering around 185lbs at the moment, i'm hopin to get down to 180, cut some fat away at least. But anyway, I'll start with last thursday's workout

10-5-06 Speed Bench/Top End Work

Speed Bench: 45x20,10 140 9 sets of 3 (3 sets w/ 3 different grips) 185 3 sets of 3 (1 set of 3 different grips)

Rack Lockouts: 315x8, 350x8, 380x5, 405x5, 430x1

Tate Presses: 65'sx12, 75'sx10,8 80'sx5

Ez Bar Preacher Curls: 65x10, 75x10, 85x6, 65x8 (assuming bar is 15lbs)

Fastest time with 140 triple: 2.03 seconds ; 185 triple avg time: 3.21 seconds

Pretty solid workout for the most part. The speed sets are done touch and go, no bounce. 430 on the rack lockouts was a PR for me, I think I got 450 for the next time I do these. Tate presses are like a hybrid press/extension done with dumbbells. These have been very helpful for me so far. And of course gotta do curls . Good stuff

Jay

 

[BudLight85]

Friday's workout

10-6-06 Squats

Box Squats (13" box or so) 135 2 sets of 5, 185x5, 225x5, 245x1, 275x5, 300 3 singles, 225 3 sets of 5

Quarter Squats from Pins (about 1 foot ROM): 455x5, 545x5, 635x3, 705x3, 755x1

Leg Press: 5 plates a side x12, 3 sets of 10 (not sure weight of sled)

Calve Raises: 315 4 sets of 10

Ab thingy: 2 sets of 50, 1 set of 30, 1 set of 20

Very solid workout. The box squats could have been better, but i'm just getting back into squats when I got to school after not really doing them over the summer as I should have (shame on me). Quarter squats from pins went AWESOME. 755 was a 30lb PR for me, and I feel I got 800 in me fairly soon, if not now. Good stuff overall.

Jay

 

[BudLight85]

Took a week off from the gym, been going for quite a while without a break really, so I felt I needed some recovery. Feelin' good, and this is monday's workout

10-16-06 Bench/Bottom end work

Bench: 135x10,5 165x5, 185x3, 200x1, 225x1

2-board: 225x4, 240 2 singles, 225x4

3-board: 245x2, 225 2 sets of 4

DB Press: 60'sx10, 70'sx7,6 55's 2 sets of 8

EZ Bar Curls(assuming bar is 15lbs): 65x10, 75x10,8 65x8

Crap workout. Just comin back from a week off, and gettin little sleep the night before, so I dragged MAJOR ass through this one. But I got through it, it will be improved next week.

Jay

 

[BudLight85]

yesterday's workout

10-17-06 Deadlifts

Deadlifts: 135 2 sets of 5, 225x5, 315x3, 405x2, 315 5 sets of 3

Nautilus Shrug Thing: 4 plates a sidex10, 3 sets of 8

T-bar rows: 2 platesx12, 2 plate+25 3 sets of 8

Leg Raises on Roman Chair: bodyweightx25, 3 sets of 20

Fairly good workout. Took it easy on the deadlifts, lookin to get back into it pretty good next week. Abs are kinda sore today, sweet.

Jay

 

[EFFORT]

Nice numbers man. Are you doing any powerlifting meets?

 

[Warboss Alex]

how'd I miss this?

impressive strength and volume there!

 

[BudLight85]

Nice numbers man. Are you doing any powerlifting meets?

Thanks bro. The numbers can be better. I actually do compete. I've done 2 so far, and I got one comin up in February. I got some videos of me actually from a few meets, i'll post em when I get a chance. I'm lookin to deadlift triple bodyweight (540 @ 180) at the meet in February, i'm keepin my fingers crossed!

Jay

 

[BudLight85]

how'd I miss this?

impressive strength and volume there!

Thanks bro! Much appreciated. Just kinda goin by feel right now in terms of volume, its been goin well for me for a while so i'm stickin with it!

Jay

 

[TyTe`EyEs]

Good job man. I'm trying to get up there around your numbers one day.

 

[BudLight85]

Today's workout

10-19-06 Top End Bench Work

Close Grip Bench: 45 2 sets of 20, 135x8, 165x5, 185x8, 200x3, 185x4, 135x8

Tate Press: 65'sx6, 55's 3 sets of 8

Dips: bodyweightx7, 2 sets of 6

EZ Bar Preacher Curls: 65x12, 75x10, 85x8, 65x10

Meh, so so workout I guess. Still tryin to get the body goin again. The first week back is always a pain in the ass for me. Also didn't stretch and warm up enough and sorta strained my pec-delt tie in, it does that if i'm not warmed up enough. It should be alright to go before the next bench workout. Overall could be better, but I don't have a meet til February so i'm not too concerned.

Jay

 

[Warboss Alex]

Today's workout

10-19-06 Top End Bench Work

Close Grip Bench: 45 2 sets of 20, 135x8, 165x5, 185x8, 200x3, 185x4, 135x8

Tate Press: 65'sx6, 55's 3 sets of 8

Dips: bodyweightx7, 2 sets of 6

EZ Bar Preacher Curls: 65x12, 75x10, 85x8, 65x10

Meh, so so workout I guess. Still tryin to get the body goin again. The first week back is always a pain in the ass for me. Also didn't stretch and warm up enough and sorta strained my pec-delt tie in, it does that if i'm not warmed up enough. It should be alright to go before the next bench workout. Overall could be better, but I don't have a meet til February so i'm not too concerned.

Jay

looking strong bro!

 

[BudLight85]

after having to miss my squat day because of conflicts with schoolwork (studies come first, i RARELY miss a workout), here is Monday's workout

10-23-06 Deadlifts

Deadlifts: 155x5, 175x5, 225x5, 315x1, 385x1, 425x2(EASY), 300x25, 3 sets of 3

Nautlius Plate Loaded Shrug: 4 platesx10, 4 plates + 25 2 sets of 8, 3 platesx20

Plate Loaded Rows: 2 plates 2 sets of 10, 2 sets of 8

Roman Chair Leg Raises: x25, 3 sets of 20

Very solid workout. The 425 double was very fast and easy. The best that 425 has felt in a while. The 300 for 25 kicked my friggin ass. No reps were bounced, every rep started from a dead stop from the floor. Overall a very solid workout thought. And my abs were sore after doin the leg raises, i'm diggin these a lot!

Jay

 

[BudLight85]

yesterday's workout

10-24-06 Bench/Bottom End Work

Bench: 45x20,15 135x5, 165x5, 185x3, 200x1, 225x1

2-Board: 225x5, 240x2, 250x1, 225x5

DB Press: 70'sx10, 75'sx6,7, 60'sx8

Push Press: 135x5, 155x5, 170x1 (held overhead for about 15 seconds or so, easy) 135x5

Pretty solid workout for the most part. Only disappointing thing was the DB press, still haven't gotten back into the rhythm for these things yet. Damn. The 250 2 board was pretty easy, PR is 260, so i'm gettin back there again. Overall a fairly solid workout!

Jay

 

[EFFORT]

Wow board presses, i love those.

 

[BudLight85]

Wow board presses, i love those.

Yeah bro definitely. Board presses are definitely awesome, they've definitely helped my bench out quite a bit!

Jay

 

[BudLight85]

today's workout

10-26-06 Squats

Squats: 135 2 sets of 5, 185x5, 225x5, 250x5, 275x3, 300x1

Quarter Squats from Pins: 500x5, 600x5, 650x1, 700x10, 585x5

Box Squats: 200 3 sets of 3

Leg Press: 4 platesx10, 5 platesx10, 6 plates 2 sets of 8

Ab thingy: x50,30,20,20 1 set of 10 (squeeze at top)

****in awesome workout. YEEEEAH!!! 700 for 10 on quarter squats from pins, felt ****in awesome. I was breathin so heavy after that set, it felt great though!!!! 800 is next, that should be an easy single. I know its kind of ridiculous sounding, but my goal by the end of the school year (May) is 1000lb quarter squat from pins weighin 185 or less. Theres not a great chance i'll get to that in time, but its good to have goals, even if they somewhat out of reach. Rest of the workout went great. I love box squats, so we did some cool down speed sets after the quarter squats. Hit the leg press nicely, I like the leg press as an accessory movement. Somethin to add to the workout. After doin that workout, I went on this ab crunch thing with two levers on the side you pushed down and you did a crunch. It was pretty sweet and I figured one ***** movement is good for a day . Overall awesome workout!!!!!

Jay

 

[BudLight85]

friday's workout

10-27-06 Top End Bench Work

Close Grip Bench: 45x20,10 135x10, 155x10, 185 2 sets of 6 155x6

Speed Bench: 135 3 sets of 3 (3 different grips, 1 each set)

Tate Press: 60'sx12, 70'sx10, 75'sx7, 60'sx8

Dips: x8,7 2 sets of 6

Preacher Curls: 85x8,6 65 2 sets of 10

Fairly solid workout from what I remember. Bench still blows but thats alright thats nothin new. Everything went smooth for the most part, I was dead by the time I got to dips, as it shows. Overall a fairly solid workout, nothin really special.

Jay

 

[BudLight85]

today's workout

Deadlifts: 135 2 sets of 5, 225x5, 315x3, 365x1, 405x1, 445x2

Good Mornings: 300 3 sets of 5

Stiff Leg Deads: 225x10, 250x10, 275x8, 225x10

Plate Loaded Row: 2 platesx10, 2 plates +25 2 sets of 8

Leg Raises on Roman Chair: x30,25, 2 sets of 20

VERY solid workout today. The 445 for 2 set was easy as ****, held 445 at the top of the 2nd rep for a little while. Very happy to know the mid 400's are startin to feel easy again. Hopefully i'll be good to go in February when I go for 540 weighin 180. That'll be a big goal out of the way. The rest of the workout was very solid, the good mornings were fairly easy for the most part, wearing a loose belt. Stiff leg was also fairly easy, can probably bump up that a bit. Rows felt good. And leg raises kick my ass everytime, love doin ab work :rockon: Overall a pretty awesome workout!

Jay

 

[BudLight85]

today's workout

10-31-06 Bottom end Bench Work

DB Bench: 50's 2 sets of 10, 70'sx10, 80'sx9,5 65'sx7

Push Press: 135x5, 155x3, 185x1, 200x1, 150 2 sets of 5, 135x5

Hammer Strength Press: 1 platex10, plate+25x8, plate+35x6, plate+25x6

EZ Bar Curls: 85x8,6 65 2 sets of 10

Solid workout again. Wish I got 10 reps with the 80's, was so close too damn it. Oh well i'll get it next time. The push presses went very well. I held 200 over head for almost 23 seconds, my training partner timed it with a stopwatch. I believe its soon time for a new PR on these babies (pr is 205). Overall a pretty solid workout, I was very pleased with it.

Jay

 

[donjuanjovi]

Solid numbers for 185 man. You're an ox.

Keep up the good work. :box: