The Journey Begins: the quest to 155lbs - JP Fitness Forums

Jokerz · 06-06-2006, 01:14 PM

im starting Scrawny to Brawny tommorow, but I will also be running 3-5miles a day due to soccer conditioning.

Current stats-
5'8"
145bs, around 8-10% bf

Goal
155lbs 5-7%Bf

Scott · 06-06-2006, 09:23 PM

Good luck, hope everything goes well for you!

Jokerz · 06-07-2006, 07:31 PM

Scrawny To Brawny

Phase II- Workout A (1)

E= Each side

Front Squat: performed as a superset with Incline
135x5
140x5
145x5
150x5
155x5

Incline Bench:performed as a superset with Front Squat
95x5
105x5x4

Bulgarian Split Squat:performed as a superset with One arm Row
+25(e)x8
+35(e)x7

One arm Row:performed as a superset with Split Squat
25x8
35x7

Notes: I didnt have time to run to the gym today so i had to make do with what i have in my basement. My front squat should have been higher but i dont have a power rack and decided to play it safe, same goes for the incline. I was also running low on time so i decided to superset everthing. It could have been a little harder but due to my lack of equiptment i think it was a 'so-so' workout. Now it's time to eat

...again.

ps. I did dymanic stretching before and after, and static stretching after.

Jokerz · 06-07-2006, 07:38 PM

thanks scott , ill need it. Espicialy since i have to eat tons more than I already do.

Blackjack · 06-08-2006, 12:55 PM

Your biggest challenge, I suspect, is going to be fought in the kitchen and eating enough clean food to gain as much as you want. Between soccer and working out, you have a tough road ahead to gain quality weight. You may want to post some of your diet including caloric intake as well as carb, protein & fat breakdowns as well. I'm sure you're logging in at FitDay...right?

On the workout, is there a reason you started with Phase II? Just wondering...good luck!

Ted

Jokerz · 06-08-2006, 04:51 PM

yea i probaly should be posting my intake but it might scare some of you lol. Phase I is a corrective phase and i didnt need to do it.

Jokerz · 06-09-2006, 02:46 PM

Scrawny To Brawny

Phase II- OFF Day

June 8th 2006
Run:
30 minute run with the team, pace unknown and it wasnt a non stop run as we had to wait for the slower members.

Jokerz · 06-09-2006, 02:50 PM

Scrawny To Brawny

Phase II- OFF Day

June 9th 2006
Run:
this wasnt a scheduled off day but mowing took longer then expected im working from 5:00p.m to 1:00a.m so workout 2 will be done tommorow. however mowing took 1 hour and 30 minutes and at work i will pushing aproximatly 50 gokarts up on a decent slope because of the crashes, not to mention i will be working my obliques when the cars need to be started again.

milkman21 · 06-09-2006, 02:55 PM

5-7% BF!?!? DAAAMMMMNN man... that's super lean! Great work so far though. I myself am in a bulking phase, too.

Jokerz · 06-10-2006, 06:50 PM

Scrawny To Brawny

Phase II- Workout B (1)

June 10th, 2006
Chinups: *see notes
+25x5
+25x3

Hang Clean and Press:
95x3
80x5
90x5
90x4
85x5

Cable Pull Throughs:performed with dumbells. **
+25(e)x8
+35(e)x7
Weighted Situps: ***
25x8x2

Notes: So worked killed me today and I'm super sun burned so i tried too work out at home again. This workout sucked on so many Different levels. *First of all i have no chinup bar so i went outside and used our deck, first set went fine, second set comes along and wham splinters everywhere. After pulling them all out i decided to move onto the hang clean and press. This was the first bad blow. I had some problems starting out with the hang and press mainly the press part and adjusted the weight , this should have went better but I can live with it. **Cable pull throughs, well i don't have a cable machine so i did it with dumbells i know, it probaly wasnt the best thing to do but i did it anyways. Finaly *** the biggest plate i have at my house is 25 so i blew right threw these without any problems. Again this workout wasnt very good at all but, next workout will be done in a gym since I'm off work for the better part of this week.

Jokerz · 06-10-2006, 06:52 PM

Quote:

5-7% BF!?!? DAAAMMMMNN man... that's super lean! Great work so far though. I myself am in a bulking phase, too.

i'd like to get down there for track reasons mainly, yea it's low but i'd like to be as light as possible for athletic purposes.

Jokerz · 06-11-2006, 10:14 PM

Scrawny To Brawny

Phase II- OFF Day

June 11th 2006
Workout:
Today i did 10 gokart sprints, and pushed about 20 gokarts from various angles and positions to work the entire body. A gokart sprint is when some one crashes and you run from either the pit, or one of the 2 bridges, at near full speed ( distances vary from car positioning and current post) followed by pushing the car back into place.

Jokerz · 06-12-2006, 09:34 PM

Scrawny To Brawny

Phase II- Workout B (1)

June 12th, 2006
Elevated Deadlifts:
155x5
175x5
185x5
195x5
205x5
225x2 (PR)

Bench Dips:
+40x5
+60x5
+70x5
+70x5
+75x5 (PR)
Bent Over Rows:
115x6
105x8

Notes: I was feeling extremely well during the elevated deads that i did a bonus set of 225x which is a rep pr for me. Same with dips i was feeling it today even though i worked all day. But then came the BoR and i was dead 115 never felt so heavy in my life, and so i dropped the weight down. I dont have the equipment for reverse hypers so i skipped them and i don't know if i would have been able to do them as my legs are J-ello after deads. It was a good workout even though it was at home with limited equipment. I also forgot to mention i've never really maxed out in deads before so this is a big step for me, i did it with an alternate grip which helps a ton with grip strength. This also enlighted me that getting my clean too 245 is going to be hard to do.

Jokerz · 06-13-2006, 09:55 PM

Scrawny To Brawny

Phase II- OFF Day

June 13th 2006
exercise:
Swam, im still a little bit sore from the deads yesterday but over then that was a pretty good day.

Jokerz · 06-14-2006, 03:10 PM

Scrawny To Brawny

Phase II- Workout A (2)

E= Each side
June 14, 2006

Front Squat:
155x5
165x3
155x5
155x5
155x4

Incline Bench:
95x5
115x5
105x5x3

Bulgarian Split Squat:performed as a superset with One arm Row
+40(e)x6
+45(e)x6 (PR) * not too sure about this but ill call it a pr as i've never done bulgarian split squats before and this sounds like a good place to start.

One arm Row:performed as a superset with Split Squat
40x8
45x8

Notes: this workout kicked my ass, and took no prisoners. However i must say that I saw some horrible things today, things that would even make chuck norris cry. example these 2 guys come in, no warmup put 275 on the bar (bench) guy couldnt even get it once so his spotter helped him all the way through, then it was the spotters turn, they took it down for 185 he was struggling but got it twice with the help of spotter. then they moved to incline dumb bell, then moved to the seated db curls, then off to the smith machine to load the bar with 225 and attempt too perform seated military presses, i couldnt watch anymore. Then there was a guy who just randomly picked up a dumbell and randomly threw it up in all sorts of ways. OH and did i mention they were looking at me like i was weird because i was front squating? but this was just the tip of the iceberg there was soooooo much more and if you want i can continue. Oh i forgot to mention that Friday is my favourite workout, the clean and press day!

Jokerz · 06-16-2006, 05:06 PM

Scrawny To Brawny

Phase II- Workout B (2)

June 16th, 2006
Chinups:
+25x5
+25x5

Hang Clean and Press:
115x5
125x5
115x5
115x5
120x4

Cable Pull Throughs:
+25x8
+35x7
Weighted Situps: Did on a decline bench
25x8x2

Notes:I did the clea and presses as push presses today instead of military which is why the numbers are higher. good workout, did foam rolling before and after now that i got mine in. Yesterday was an off day, but i worked so i got my cardio and light lifting in.

Iamjennmedic · 06-16-2006, 06:00 PM

Nice numbers you got going up here

Those front squats are looking really good!! Congrats on your Pr's