Nowhere to Somewhere Log- Jc

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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:

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

06/06/2012

LOWER BODY

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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)

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

06/14/2012

CHEST/BACK

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

06/15/2012

LOWER BODY

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

06/18/2012

CHEST/BACK

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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

[jc_jicabs New Member Find all posts View Profile Close jc_jicabs]

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)

[lhart6272 Heavyweight Member Find all posts View Profile Close lhart6272]

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

[v1hyp Intense Muscle Competitor Find all posts View Profile Close v1hyp]

Moving right along I see,Keep it up !