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Nowhere to Somewhere Log- Jc

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  • Nowhere to Somewhere Log- Jc

    Hey everyone. My name is Jc. I am starting a log to hold myself a little more accountable. I have been lurking here awhile and have read some really good information.

    Stats:
    Height- 5' 4"
    Weight- 158 lbs.
    BF- 15%? Honestly have no idea. Most likely more.
    Three powerlifts:
    Squat- 285- left knee is a problem due to past sports injury.
    Bench- 225- past left shoulder injury.
    Deadlift- 415


    Diet:
    40/40/15 (P/C/F)
    Eat when hungry. I average around 6 meals a day.
    On training days, I just consume 60 grams of carbs and 15 BCAAs/EAAs during the workout.

    Training:
    3on/1off
    Day 1- Chest/Back
    Day 2- Lower Body
    Day 3- Shoulders/Arms
    Day 4- Off

    I will be posting some pictures soon. Training will resume on Tuesday. :whoo:

  • #2
    06/05/2012

    CHEST/BACK

    Slight Incline Bench- 165x7, 145x7, 135x8, 115x13, 95x13 (Drop Set)
    Pull-ups- BWx5x10,7,6,6,5
    One Arm Rows- 50x8, 45x8, 40x8, 40x8, 35x8

    Comment


    • #3
      06/06/2012

      LOWER BODY

      Partial Squat (because my left knee SUCKS)- 315x5
      Rack Pulls (below knee)- 365x3
      RDLs- 225x3x5
      BB Shrugs- 185x2x7

      Comment


      • #4
        06/07/2012

        SHOULDERS/ARMS

        Seated DB Lateral Raise- 20x7, 17.5x10, 15x10, 10x2x13-15
        Close Grip Bench- 155x10, 135x10, 125x10, 115x11, 95x15
        BB Curl- 85x5, 75x7, 65x8. 65x7, 55x9

        Comment


        • #5
          06/10/2012

          CHEST/BACK

          Flat Bench- 185x3, 165x9, 150x9, 135x10, 115x10
          Neutral Grip Pullups- BWx10, 6, 5, 4, 3
          DB Rows- 60x5, 55x8, 50x8, 45x9, 40x9

          Comment


          • #6
            06/11/2012

            LOWER BODY

            Deadlifts- 410 w/o belt- PR, 435 w/ straps- PR
            RDLs- 245x5
            Leg Press- 3PPSx2x12
            DB Shrugs- 70x8, till 50x6
            Hyperextension- BWx3x15-10
            Situps- BWx2x10

            Comment


            • #7
              06/12/2012

              SHOULDERS/ARMS

              Seated DB Press- 55sx6, 45sx2x6/5
              Machine Laterals- 1 Set with 30
              Rope Pushdowns- up to 40x2x8 (Elbow Sucks)
              Hammer Curls- up to 35sx2x8
              Dips- 45x7, 35x7, 25x7
              Machine Preacher Curl- 50x3x8/8/5
              Machine Rear Delts- 50x3x6(1.5s)

              Comment


              • #8
                06/14/2012

                CHEST/BACK

                Slight Incline Bench- 165x9, 145x9, 135x8, 115x11, 95x15
                Pullups- BWx12, 8, 7, 7, 6
                DB Rows- 65sx8, 60sx8, 70sx8

                Comment


                • #9
                  06/15/2012

                  LOWER BODY

                  Partial Squats- 315x10
                  Rack Pull- 365x6
                  RDLs- 225x2x7
                  BB Shrugs- 185x2x10

                  Comment


                  • #10
                    06/16/2012

                    SHOULDERS/ARMS

                    Seated DB Lateral Raises- 20x8, 17.5x11, 15x12, 10x2x18/16
                    Close Grip Bench- 165x10, 145x10, 135x10, 115x12, 105x14
                    BB Curls- 85x6, 75x8, 65x2x10, 55x10

                    Comment


                    • #11
                      06/18/2012

                      CHEST/BACK

                      Bench Press- 185x6, 165x9, 155x9, 135x11, 115x13
                      Pullups- BWx13, 8, 7, 7, 5
                      DB Rows- 80x2x8, 70x2x8

                      Comment


                      • #12
                        06/20/2012

                        SHOULDERS/ARMS

                        DB Lateral Raises- 20x10, 17.5x10, 15x12, 15x11
                        Circus DB Press (for fun)- up to 70sx2 - weak
                        Ring Dips- 55x6, 40x9, 30x9, 20x8, 10x10
                        Seated DB Curls- 30x3x8
                        DB Rear Delts Rasies- 10sx2x15+15partials

                        Comment


                        • #13
                          06/22/2012

                          CHEST/BACK

                          Slight Incline Bench- 175x5,155x8, 145x9, 135x9, 115x11
                          Pullups- BWx15, 9, 6, 12 (after longer rest)
                          DB Rows- 70x8, 80x8 (ran out of time.. had to go to work)

                          Comment


                          • #14
                            Originally posted by jc_jicabs View Post
                            06/22/2012

                            CHEST/BACK

                            Slight Incline Bench- 175x5,155x8, 145x9, 135x9, 115x11
                            Pullups- BWx15, 9, 6, 12 (after longer rest)
                            DB Rows- 70x8, 80x8 (ran out of time.. had to go to work)

                            Going to work is over rated.....

                            Nice work in here
                            Overtraining should be one of the lowest concerns. You should focus on optimal training.
                            -John Ceasar

                            Comment


                            • #15
                              Moving right along I see,Keep it up !
                              "SET NO LIMITS"

                              "When the knees hurt you just wrap tighter."-Skip

                              2015 NPC Supplement Express:
                              2014 NPC Sun City Regional:
                              2013 NPC Sun City Classic:
                              2010 NPC Virginia Grand Prix:
                              2002 NPC Western Carolina:
                              2002 NPC North Carolina State:

                              Use Discount Code MMH353..

                              Comment

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