Jones' Journal(6 day cycle), HVT
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 Apr 27 2007, 09:04 PM
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#101
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You  
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Workout A
Week 8 day 2 25 April (Wednesday) Squats Warm Up 1x5xbar 1x5x95 1x5x115 Real Sets 3x5x165 Bench Press Warm Up 1x5xbar 1x5x65 1x5x85 Real Sets 1x5x145 2x5x135 Deadlift Warm Up 1x5x135 Real Sets 1x5x220 Accessory Standing Calf Raise 2x8x180 Notes 1. reset squats  2. bench canot do 145  gona do 5 lbs increment from now on3. PR DL 220.. but.. last rep the weights slipped from my grip  |
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Apr 30 2007, 02:29 AM
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#102
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Workout B
Week 8 day 3 27 April (Friday) Squats Warm Up 1x5xbar 1x5x95 1x5x115 Real Sets 3x5x165 Standing Military Press Warm Up 1x5xbar 1x5x55 Real Sets 2x5x90 1x4x85 Pendlay Rows Warm Up 1x5xbar 1x5x65 Real Sets 2x5x125 1x5x115 |
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May 8 2007, 09:43 PM
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#103
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Workout A
Week 9 day 1 07 May (Monday) Squats Warm Up 1x5xbar 1x5x95 1x5x115 Real Sets 3x5x165 Bench Press Warm Up 1x5xbar 1x5x65 1x5x85 Real Sets 3x5x135 Deadlift Warm Up 1x5 Real Sets 1x5 Accessory Dips 2x8 Hyperextension 3x8x45 Dumbbell Curl 2x8x35 Standing Calf Raise 2x8x160 NO MOAR RESTING FOR ME! I HATE RESTING!!!!!!! but i'm giving DL a rest >.> for another 1-2 weeks. my back still aches |
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May 9 2007, 02:11 PM
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#104
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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yeah my lower back is alright already but i'm still gona give DL a rest for another week or 2.
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May 10 2007, 09:31 PM
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#105
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Workout B
Week 9 day 2 09 May (Wednesday) Squats Warm Up 1x5xbar 1x5x95 1x5x115 Real Sets 3x5x165 Standing Military Press Warm Up 1x5xbar 1x5x55 Real Sets 3x5x85 Pendlay Rows Warm Up 1x5xbar 1x5x65 Real Sets 3x5x115 Accessory Dips 3x8 Declined Sit Up 3x8x35 Dumbbell Curl 2x8x35 Standing Calf Raise 2x8 |
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May 12 2007, 10:39 PM
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#106
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Workout A
Week 9 day 3 11 Mat (Friday) Squats Warm Up 1x5xbar 1x5x95 1x5x115 Real Sets 3x5x175 Bench Press Warm Up 1x5xbar 1x5x65 1x5x85 Real Sets 3x5x140 Deadlift Warm Up 1x5x135 Real Sets 1x5x205 Accessory Chin Up 2x5 Hyperextension 3x8x45 Sitting Triceps Extension 2x8x35 Standing Calf Raise 2x8x180 NEW BENCH PR AAAAAAAAAAAAAAAAAAAAAAAAAAA |
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May 12 2007, 10:53 PM
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#107
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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yeah starting now on i'll be using 2 1/2 lbs plates per side which means 5lbs incremet. cant do 10 lbs increment already. gonna screw myself up haha. squats still trying hard to pr. sad. was stuck on 185 previously now gonna do it all again. luckily my military presses and bench aint droppping no where. r0xx0r
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May 13 2007, 12:45 AM
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#108
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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untill i serious plateau and canot add weights anymore then i'll chg to madcow or maybe until i reach 225 squats
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May 15 2007, 08:57 PM
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#109
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Workout B
Week 10 day 1 14 May (Monday) Squats Warm Up 1x5xbar 1x5x95 1x5x115 Real Sets 3x5x175 Standing Military Press Warm Up 1x5xbar 1x5x65 Real Sets 3x5x90 Pendlay Rows Warm Up 1x5xbar 1x5x65 Real Sets 2x5x125 1x5x115 Accessory Dips 2x8x25 Declined Sit Up 3x8x35 Dumbbell Curl 2x8x35 Standing Calf Raise 2x8x180 pendlay form srewed up. my lats were worn out |
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May 16 2007, 11:53 PM
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#110
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8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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california fitness >.>
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May 17 2007, 03:13 AM
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#111
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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QUOTE(gtoforce @ May 17 2007, 12:03 AM) wah wow gold gym have so many idiotic buggers?? damn. this is scary. shithahaha i got some friends who go there as well but a bit far...so i opted for gold's gold's ok...except the experienced people there... they belagak gile la...if u dunno, they'll kutuk...even if its not their workout...like they'll say... "what are u doing with that kind of weight? better dont come" or "u should have done the isometric exercises first (upstairs of the gym got the benches for situps,side bends etc)...thats why u cant lift...yada yada yada" haha well not all...usually the old timers la..but most are helpful...  |
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Jun 3 2007, 03:45 PM
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#112
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8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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QUOTE(egoeagle @ Jun 3 2007, 12:15 PM) Great progress jones I see you've hit the 100 kilo barrier!.Good work man...train hard. where got 100 kilo barrier. not even near. i mean squatif u mean DL, 20 lbs to go haha. anyway i'm changing to madcow starting next week.  |
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Jun 4 2007, 11:56 AM
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#113
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8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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100 kilo is 225 lbs le boss. 175 lbs only aint near to anything yet lol
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Jun 4 2007, 09:32 PM
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#114
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 1 day 1
4th June Squat Warm up 2x5xbar Real sets 1x5x78 1x5x99 1x5x120 1x5x141 1x5x162 Bench Warm up 2x5xbar Real sets 1x5x60 1x5x76 1x5x93 1x5x109 1x5x125 Pendlay Row Warm up 2x5x35(fixed bar) Real sets 1x5x51 1x5x65 1x5x79 1x5x93 1x5x107 Hypers 2x35 Declined Sit up 2x35 Notes 1. After pendlay lower back was fatigued, 1st time doing 5 sets. 2. then on the hypers, dropped weight from 45 to 35, after 2 sets lower back aching. 3. did declined sit up, by set 2, tried to chg to 25 plate, lower back says no. too bad. 4. lmao 5. conclusion, good shit, i sweat like mad, after 2 weeks of rest, i felt great after doing madcow. 100kg SQUAT HERE I COME!!!! |
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Jun 8 2007, 04:54 AM
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#115
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Jun 11 2007, 12:15 AM
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#116
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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week 1 day 3
10th june Squat Warm up 2x5xbar real sets 1x5x78 1x5x99 1x5x120 1x5x141 1x3x166 1x8x120 Bench warm up 2x5xbar real sets 1x5x60 1x5x76 1x5x93 1x5x109 1x3x128 1x8x93 Pendlay warm up 2x5x35 real sets 1x5x51 1x5x65 1x5x79 1x5x93 1x3x109 1x8x79 accessory dips 1x8xbw 2x8x25 Bicep curl 3xbarx8 Skull C. 3x45x8 Notes 1. damn its taxing 2. worked out with darklighte at his gym today. lol gave me a few tips. useful tips of course. damn nice as well. 3. screwed up a little pendlay poundages at the few warm up, but nvm, just going on lol 4. dono the exact weights for tricep man. simply put only lol around there la 5. edited This post has been edited by jones007: Jun 11 2007, 01:31 AM |
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Jun 11 2007, 05:47 PM
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#117
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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my face looks like a dead cow after madcow lol
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Jun 12 2007, 08:03 PM
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#118
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 2 day 1
12th June Squat warm up 2x5xbar real sets 1x5x80 1x5x101 1x5x123 1x5x145 1x5x166 Bench warm up 2x5xbar real sets 1x5x62 1x5x78 1x5x95 1x5x112 1x5x128 Row warm up 2x5x35 real sets 1x5x52 1x5x67 1x5x81 1x5x95 1x5x109 accessory hypers 2x8x35 sit up 4x8x35 Notes 1. not really hard, but still worn out. 2. still getting use with the powerlifting bench, foot tuck behind knees form. gotta need some time to get use to it i think This post has been edited by jones007: Jun 15 2007, 01:53 AM |
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Jun 15 2007, 01:54 AM
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#119
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Senior Member
8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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Week 2 day 2
13th June Squat warm up 2x5xbar real sets 1x5x80 1x5x101 1x5x123 1x5x123 MP warm up 2x5x35 real sets 1x5x52 1x5x63 1x5x74 1x5x86 DL warm up 2x5xbar real sets 1x5x119 1x5x144 1x5x170 1x5x195 Lats Pulldown real sets 4x12x80 accessory sit ups 3x8x35 Notes 1. er.. easy day. nothing unusual. saturday gonna be a biatch day. This post has been edited by jones007: Jun 15 2007, 01:54 AM |
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Jun 15 2007, 03:25 PM
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#120
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8,878 posts Joined: Jun 2005 From: Heaven: To: Hell: Status: Me > You
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QUOTE(King83 @ Jun 15 2007, 08:23 AM) where did the lats pulldown come from? u can add in lats pull down, or pull up. since i cant do 4 sets of pull up so sub with pulldown. |
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