2014 Training Journal

[jplahm]

Ok well I was gona keep quiet this year,but after thinking more about it I decided to start a journal...I haven't been able to stay consistent with one for years as my life has been all over the place..But things have been going pretty good at home and in the gym so here I am!lol! The last year I have been really experimenting with training and in doing that I have really enjoyed getting back in the gym!I almost always train DC,especially when training by myself...I love the 2 way!I honestly feel that is the best way to get up size and strength in regards to bodybuilding,but I am Starting back with the 3 way..it won't be true DC though...I will take bits and pieces from bft and add it in here and there..I was taking a week off and then caught the flu,but after about 10 days out of the gym I got back in there thurs and Fri..

[jplahm]

Thurs I went in there for the first time in 10 days so nothing crazy:
Pec dec:
195 for 12.ss
195 for 10.ss
Plate loaded incline press:
3 plates a side for 20.rp.
Btb cable lateral:
40 for 12.ss
DB shoulder press:
100 for 10.ss
Dips:
BW for 8.ss
BW for 6.ss
I never include warm UPS or stretches in here,but I do em!pretty lame start but just trying to get a feel for where I am at....

[jplahm]

Here's Fri:
DB pullover:
75 for 15.ss
Rack chins:
2 sets of 8
1 set of 6...all these were just BW..
Bb rows:
275 for 6.ss
225 for 10 .ss
Glute ham raise:
2 sets of 12 just BW...
Machine preacher:
90 for 12.ss

[jplahm]

Legs tomm...
Also I wanted to note I am 5"11 and weighed 273 Fri.
I am way to chubby,plan on a lower carb approach for a few weeks!

[mentalflex]

I am subbed! Can't wait to follow along!

[jplahm]

I got a ton of work to do...turning up the intensity this week! I am actually looking forward to this!Nov is the goal!

[jplahm]

Gota get my mind right for some ATOMIC drops!!!

[jplahm]

Legs yesterday:
Calf raises on the leg press:
450 for 18.rp
Sldl:
315 for 8..ss

225 for 12..ss
Adductor:
150 for 20.ss
Abductor:
150 for 17.ss
Leg press:
650 for 20
Nothing fancy or crazy heavy,it's been about 2 weeks since I trained legs...I am trying carbs just around my workouts...I really like the lower carb approach most of the year anyway..I feel great doing that..once I get leaner I like rotating my days...high days,low days,etc...

[mentalflex]

J, I really like only keeping carbs around training... it enables me to train hard and recover while in a deficit and helps keep me leaner in the offseason as I adjust peri-workout nutrition to grow.

I'll also include "free meals" during the week based on my goals. If I am trying to gain weight, I might start with 1 meal on the weekend where I don't focus on macros, just eat a healthy amount of protein and let the rest fall in place and then add meals like that throughout the week based on progress.

[jplahm]

We come from the same school!

[mentalflex]

We come from the same school!

The school of "We are fucking awesome" lol

[jplahm]

I literally spit my coffee on that one!lol!
I got a ton of work to do...once I get rolling better I plan on putting progress pics up..maybe some training footage if I can...

[trucelt]

Glad to see you back and pounding the iron J

[jplahm]

Thank you brother!....I was gona keep quiet,but you know what I got some work to do and this has always been a great place to document that!lots of trials and tribulations,but I got some goals!

[jplahm]

Here is what I did last night,didn't have much time at all.
Pec Dec:
205 for 15.ss
Incline Smith:
3 plates a side for 13.rp
Btb cable lateral:
45 for 10.ss
Machine shoulder press(sitting reverse):
160 for 15.,rp
CG bench:
275 for 15.rp
Rope crunch:
120 for 20.ss
No crazy numbers here..but due to time constraints this was very fast paced..
My Weight was 271 yesterday am...
Prob won't train for two days,but I am doing some cardio daily.