Jokerz (Get) Jacked Journey

[Jokerz]

im moving into a hypertrophy phase, after doing some of EC's Ultimate Off Season.

I'll be using NROL Hypertrophy I, 4 times a weeks.
After I am done with Hypertrophy I, I will do Strength I, then Hypertrophy II, Strength II.

Current
5'8
137lbs (weighed at 7am this morning)
9-10% BF (approximation...)
Age 18

Goals
5'11 ( i heard Jimbo has an awesome program for this :p)
155bs
9-10% BF

[Jokerz]

NEW RULES OF LIFTING: HYPERTROPHY I


Day 1 - Thursday, April 19th, 2007


Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.

Workout A (1):

General Warm-Up


Superset With Full Rest:
Rest: 90
Tempo: Normal

Dumbbell Incline Bench Press
5 x 5 x 60e

Bent Over Row
5 x 5 x 135

Superset With Full Rest:
Rest: 90
Tempo: Normal

Dumbbell Shoulder Press
5 x 5 x 40e

Wide-grip Pull-up
5 x 5 x BW+20

Superset With Full Rest:
Rest: 90
Tempo: Normal

Barbell Close-Grip Bench Press
5 x 5 x 120

High Pull
5 x 5 x 115

Straight Sets:
Rest: 60
Tempo: Normal

Swiss-ball Crunches
did not do, no swill ball.


Comments:

[Jokerz]

NEW RULES OF LIFTING: HYPERTROPHY I


Friday, April 20, 2007

Notes:
1) B= Body Weight
2) (e) = each hand

Workout B(1):

General Warm-Up


Straight Sets:
Rest: 60 / Tempo: Normal

Front Squat
2x10x 115
2x10x 125

Deadlift Shrug
4x10x135 (not to sure if im doing these right...)

Superset With Full Rest:
Rest: 60 / Tempo: Normal

Bulgarian Split Squat
4 x 10x45e

Step-Up
4x10x115

Straight Sets:
Rest: 60 / Tempo: Normal

Reverse Crunch
3x15xBW

Comments:
Front squats kicked my ass, i have not done them in a long time. I went pretty light on the deadlift shrugs because i was not sure if i was doing them right. Bulgarian split squats i still hate... alot.

[Jokerz]

NEW RULES OF LIFTING: HYPERTROPHY I


Saturday, April 21st

Notes:
1) B= Body Weight
2) (e) = each hand


Off Day (1):
Soccer Scrimmage

[Jokerz]

NEW RULES OF LIFTING: HYPERTROPHY I


Monday, April 23, 2007


Notes:
1) B= Body Weight
2) (e) = each side, where right and left are done separately.

Workout A (2):

General Warm-Up


Superset With Full Rest:
Rest: 30
Tempo: Normal

Dumbbell Incline Bench Press
3x15x35e

Bent Over Row
3x15x90

Superset With Full Rest:
Rest: 30
Tempo: Normal

Dumbbell Shoulder Press
3x15x25

Wide-grip Pull-up
3x15xBW

Superset With Full Rest:
Rest: 30
Tempo: Normal

Barbell Close-Grip Bench Press
3x15x70

High Pull
3x15x90

Straight Sets:
Rest: 60
Tempo: Normal

Swiss-ball Crunches
did not do, no swill ball. Did some switch blades and other crunch types.


Comments:
I hate 3x15... it bent me over and made me its bitch today... leg day 3x15 is going to suck even more, or so i predict. I am definatly not used to doing high rep sets, at all. To sum this work out up, I was sweating more than Shaq shooting a free throw.

[Jokerz]

my crappy little standard bar broke... I need to go get a new bar or something, so i didnt work out today, i will probaly goto the Y the rest of the week to do the workouts =(

[Jokerz]

meant to put this up earlier but palm got impalled by a some metal, so i havnt been working out. i can barely hold a pencil atm.