JP Fitness Forums powered by fitness insite  
Google
 
Web forums.jpfitness.com

Go Back   JP Fitness Forums > Training Logs and Journals > The Training Log
Register FAQ Members List Calendar Mark Forums Read

The Training Log Log your workouts here.

Reply
 
LinkBack Thread Tools Display Modes
Old 05-15-2008, 09:33 AM   #421 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

5-15-08

Chest/back

Flat bench db
10 x 65e
7 x 65e
9 x 65e
6 x 65e

DB Fly
10 x 30e
10 x 35e x 2
9 x 35e

DB Incline
7 x 55e
6 x 55e x 3

Lat Pull Down
10 x 80
10 x 90
9 x 90
7 x 90

Cable Row
10 x 90 x 2
9 x 90 x 2

Bent over rows
Ran out of time due to a late wake up

Went pretty well. I think this was the first time I have ever done flat bench with db's, or at least in years. Was heavier than I thought. And after doing those, my inclines were really challenging.

also, with WS4SB, you have a lot more flexibility with rest periods. Under my new regimen, it's 45-60 seconds. That was tough for me.

I look forward to this new program.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html

Last edited by liftintexas : 05-15-2008 at 09:55 AM. Reason: to make the Canadian happy
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 09:38 AM   #422 (permalink)
dmw
Senior Member
 
Join Date: Jul 2005
Location: kentucky
Posts: 1,352
Default

Quote:
Originally Posted by liftintexas View Post
The program is full of crazy challenges like "shurgs" - you wouldn't get it, man.

No, no mystery, I just have been too lazy to type about the nutritionist. I have had 4 sessions with a nutritionist, who is awesome. Since my first session, my body fat has dropped about 5%. He wants to be add about 20 lbs in the next 12 mos, which is probably more than I want to do, but another 10-15 would be nice. He also wants another 2-3% drop in body fat. We'll see. I just have to remember to eat - it's hard for me to eat that much each day.

He designed a new training regiment for me as well -- very basic: 1) chest/back 2) Arms/shoulders 3) legs 4) Chest/back 5) Arms Each day has about 6 exercises with 4 sets of 6-10 reps.
Hmm, eating a lot. Where have I heard that recommended before?
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
dmw is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 09:41 AM   #423 (permalink)
Plaid Shorts Rule!
 
K-Court's Avatar
 
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,570
Default

Richie what's your set/rep scheme on this? Looks all over the board. Were you going to failure?

(PS "Regimen" not "regiment" .... unless this is some sort of military exercise ... )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford

"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss

"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
K-Court is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 09:49 AM   #424 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Quote:
Originally Posted by dmw View Post
Hmm, eating a lot. Where have I heard that recommended before?
send me your bill.

the plan is a bit more complicated with that ... certain percentage of fats, number of meals at certain times, limited number of shakes, etc.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 09:50 AM   #425 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Quote:
Originally Posted by K-Court View Post
Richie what's your set/rep scheme on this? Looks all over the board. Were you going to failure?
4 sets of 6-10 for pretty much everything.

Quote:
Originally Posted by K-Court View Post
(PS "Regimen" not "regiment" .... unless this is some sort of military exercise ... )
between you and dmw, I really will have to spend more than the 15 seconds I normally do typing. I proofread at work, but not so much on here.

If I do that to much I would loose my mind; their just arent enough ours in the day.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 10:04 AM   #426 (permalink)
Plaid Shorts Rule!
 
K-Court's Avatar
 
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,570
Default

I'm glad you proofread at work. Otherwise, your career would be seriously shortened!

LOL on the last line.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford

"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss

"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
K-Court is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 10:21 AM   #427 (permalink)
dmw
Senior Member
 
Join Date: Jul 2005
Location: kentucky
Posts: 1,352
Default

Shurgs are good for a loose mind!

Oh, and I would hope a nutritionist would be a little more detailed than some smart - alek on a message board (namely me).
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
dmw is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 01:35 PM   #428 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Quote:
Originally Posted by dmw View Post
Oh, and I would hope a nutritionist would be a little more detailed than some smart - alek on a message board (namely me).
slightly. involves even busting out the calculator at the grocery store.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 04:34 PM   #429 (permalink)
Resident Business/Marketing Guru
 
Deserve's Avatar
 
Join Date: Jul 2004
Location: State of Confusion
Posts: 6,405
Default

Post it Richie. That's all I'm sayin'
__________________
Past performance is not indicative of future success.


Never argue with an idiot. They drag you down to their level and beat you with experience.
Deserve is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 05:02 PM   #430 (permalink)
Plaid Shorts Rule!
 
K-Court's Avatar
 
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,570
Default

Do it Richie. Do it.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford

"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss

"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
K-Court is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-15-2008, 07:16 PM   #431 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

I doubt anyone would be that interested, and I'd just be there in my fat glory!
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-16-2008, 05:44 AM   #432 (permalink)
Resident Business/Marketing Guru
 
Deserve's Avatar
 
Join Date: Jul 2004
Location: State of Confusion
Posts: 6,405
Default

It's your log. If they don't like they can get the !@# out.
__________________
Past performance is not indicative of future success.


Never argue with an idiot. They drag you down to their level and beat you with experience.
Deserve is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-16-2008, 12:33 PM   #433 (permalink)
Plaid Shorts Rule!
 
K-Court's Avatar
 
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,570
Default

fat .... right.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford

"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss

"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
K-Court is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-16-2008, 01:56 PM   #434 (permalink)
Resident Business/Marketing Guru
 
Deserve's Avatar
 
Join Date: Jul 2004
Location: State of Confusion
Posts: 6,405
Default

Quote:
Originally Posted by K-Court View Post
fat .... right.
Yeah...that's the word.
__________________
Past performance is not indicative of future success.


Never argue with an idiot. They drag you down to their level and beat you with experience.
Deserve is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-18-2008, 07:46 PM   #435 (permalink)
Halfway
 
MindPower's Avatar
 
Join Date: Apr 2005
Location: Oz
Posts: 2,237
Default

Quote:
Originally Posted by liftintexas View Post
I doubt anyone would be that interested, and I'd just be there in my fat glory!
Fat??, aren't you like 10% bf
__________________
---Mark---
Building a BADASS

2008 JP Fitness Fantasy Football - CHAMPION


MindPower is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-18-2008, 07:49 PM   #436 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Quote:
Originally Posted by MindPower View Post
Fat??, aren't you like 10% bf
10.5, but it seems to sit in the middle.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-18-2008, 08:22 PM   #437 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

5-18-08

Legs

BB Squats
8 x 135
6 x 185
3 x 205
6 x 185 x 2
8 x 135

Leg Press
10 x 180
10 x 270
8 x 360 x 3

Hamstring Curls
10 x 50
9 x 70
8 x 70
8 x 60
9 x 50

Standing Calf Raises
30 x 360 x 2
35 x 360
30 x 360
24 x 360
22 x 360
18 x 360
20 x 360

Interesting workout. I am very, very sore tonight. Doing squats, then leg presses about killed me. My knee was very unstable feeling during the squats, so didn't push a lot. Not sure what the issue was. and had an embarassing moment with the calf exercises - the station didn't lockout the weights (I didn't lock it out properly) and it fell, sending my flying off backwards on my backside. Hurt and was humiliating.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-19-2008, 08:56 AM   #438 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

forgot to mention - the rest periods are killing me. So used to longer rests that this 45-60s is tough for me. Sometimes I still cheated and went longer, but tried to adhere. Wow.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-19-2008, 12:47 PM   #439 (permalink)
Resident Business/Marketing Guru
 
Deserve's Avatar
 
Join Date: Jul 2004
Location: State of Confusion
Posts: 6,405
Default

Quote:
Originally Posted by liftintexas View Post
10.5, but it seems to sit in the middle.
He's down playing it. His progress has been awesome!
__________________
Past performance is not indicative of future success.


Never argue with an idiot. They drag you down to their level and beat you with experience.
Deserve is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-19-2008, 03:25 PM   #440 (permalink)
GET SOME
 
CAchief's Avatar
 
Join Date: Jul 2004
Location: Rohnert Park, CA
Posts: 1,406
Default

Quote:
Originally Posted by liftintexas View Post

Lhad an embarassing moment with the calf exercises - the station didn't lockout the weights (I didn't lock it out properly) and it fell, sending my flying off backwards on my backside. Hurt and was humiliating.
Hey, things like that happen.

Lots of volume on the exercises. Good work, Ritchie.
__________________
Watch me waterslide
Facebook!

"
Don't be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better."
-Ralph Waldo Emerson
CAchief is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-20-2008, 07:12 AM   #441 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Sheesh, I really do need to proof my posts better. My typing is horrible!

I am so sore from Sunday's workout. I need to stretch better (or at all), my hams and calves are so sore.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-20-2008, 07:16 AM   #442 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

5-20-08

Arms and Shoulders

Incline DB Curls
9e x 30e
9e x 27.5e
7e x 25e

Preacher Curls
10 x 55 x 2
8 x 55

Hammer Curls
10e x 25e
8e x 25e x 2

Skull Crushers
10 x 55 x 3

Tri Pull Down
10 x 100
8 x 110
10 x 100

Tri Press Down
10 x 100 x 2
8 x 100

Rear Delt Fly
8 x 17.5e
9 x 17.5e
8 x 17.5e x 2

Lat Raises DB
8 x 17.5e
9 x 17.5e
8 x 17.5e x 2

Front Delt Raises DB
10 x 17.5e x 4

Good workout. The rest periods are still requiring adjustment and things I previously could lift heavier (skull crushers and hammers) require that I back down. It's okay because I know that I'm growing.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-20-2008, 07:31 AM   #443 (permalink)
Senior Member
 
tcoy777's Avatar
 
Join Date: Nov 2007
Posts: 1,888
Default

Nice workouts!! I too am a fan of more rest periods when lifting, but there really is something to lower rest. I feel like I just did serious cardio after a workout with only 30 sec rest.
__________________
MY LOG

My Blog

Fit Day
tcoy777 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-20-2008, 10:12 AM   #444 (permalink)
GET SOME
 
CAchief's Avatar
 
Join Date: Jul 2004
Location: Rohnert Park, CA
Posts: 1,406
Default

nice volume in the workout. What do the rest periods looks like?
__________________
Watch me waterslide
Facebook!

"
Don't be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better."
-Ralph Waldo Emerson
CAchief is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-20-2008, 10:32 AM   #445 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Quote:
Originally Posted by tcoy777 View Post
Nice workouts!! I too am a fan of more rest periods when lifting, but there really is something to lower rest. I feel like I just did serious cardio after a workout with only 30 sec rest.
Quote:
Originally Posted by CAchief View Post
nice volume in the workout. What do the rest periods looks like?
Thanks guys.

Ryan, it's supposed to be 45s, but I've been doing 45-60. Previously, on WS4SB, I did 90s-2 min. So this is an adjustment for me.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-20-2008, 07:33 PM   #446 (permalink)
GET SOME
 
CAchief's Avatar
 
Join Date: Jul 2004
Location: Rohnert Park, CA
Posts: 1,406
Default

Yeah, it's amazing how fast that rest time goes by...
__________________
Watch me waterslide
Facebook!

"
Don't be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better."
-Ralph Waldo Emerson
CAchief is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-23-2008, 07:25 PM   #447 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

5-23-08

chest/back

Flat db press
9 x 65e
8 x 70e
6 x 75e x 2

Fly db
10 x 35e
8 x40e
10 x 35e
7 x 40e

Incline db
8 x 55e
6 x 55e
5 x 55e
8 x 45e

Lat Pull
10 x 90 x 2
9 x 100
7 x 100

Bent-over row
10 x 65
10 x 80
8 x 80 x 2

Cable Row (sub - diff station)
10 x 80
8 x 90 x 3

Did well with rest periods except on flat db, where I used 2 mins. Form was bad on bent-over rows (only the second or third time to ever do them). Need to check
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-23-2008, 11:08 PM   #448 (permalink)
Plaid Shorts Rule!
 
K-Court's Avatar
 
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,570
Default

Nice presses, Richie. Is it just me or are your presses not a lot stronger than your pulls? Do I sense an imbalance there, bud?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford

"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss

"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
K-Court is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-24-2008, 06:08 PM   #449 (permalink)
Senior Member
 
liftintexas's Avatar
 
Join Date: Dec 2006
Posts: 1,749
Default

Quote:
Originally Posted by K-Court View Post
Nice presses, Richie. Is it just me or are your presses not a lot stronger than your pulls? Do I sense an imbalance there, bud?
You are correct, sir! Delts, upper chest, and biceps are the areas I'm primarily hoping to grow.

But the "back" in general, yes, I neglected for a while. I hated working it out and am now lagging.
__________________
My training log: http://forums.jpfitness.com/training...ver-title.html
liftintexas is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Old 05-24-2008, 08:24 PM   #450 (permalink)
Resident Business/Marketing Guru
 
Deserve's Avatar
 
Join Date: Jul 2004
Location: State of Confusion
Posts: 6,405
Default

If you were perfect then you wouldn't need to work out.
__________________
Past performance is not indicative of future success.


Never argue with an idiot. They drag you down to their level and beat you with experience.
Deserve is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!
Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Trackbacks are On
Pingbacks are On
Refbacks are On

All times are GMT -6. The time now is 08:45 AM.

Features ...
Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2010, Jelsoft Enterprises Ltd.
Content Relevant URLs by vBSEO 3.2.0
Ad Management by RedTyger