JBs Quest for Strength

[IronInsanity]

Enjoy the night bro.

 

[jandj0821]

Thanks II. Shes my best friend for sure. Plus she puts up with my ass and my long work hours.

 

[jandj0821]

Thursday 9/22

5/3//1
Phase 1-1
65% 75% 85% of 1rm

BB squats

Warm up

BS BAR X 25
BS 135 X 15
BS 225 X 10
BS 315 X 8

BS 370 X 5
BS 410 X 5
BS 465 X 5

BB Hack Squats

HS 225 X 8
HS 225 X 8
HS 225 X 6
HS 185 X 8
HS 185 X 6 THE BACK OF MY CALVES ARE RAW.

BB Good mornings

GM 225 X 8
GM 225 X 8
GM 225 X 8
GM 225 X 8
GM 225 X 4

Standing Band crunches with Grey bands

5 sets of 25

Seated Calf raises

5 sets of 15 @ 250

Grip work
25 lb Plate pinches for 30 sec
50lb DB farmer walks wrapped in towels

 

[Halo]

Hack squats are the devil!! Great work bro!!

 

[jandj0821]

My calves have strawberrys on them. Next Week I will substitute with front squats

 

[jandj0821]

Sunday 09/25

Chest
70% 80% 90% 1RM

Bench Press

Warm Up
BP BAR X 25
BP 135 X 15
BP 225 X 10

BP 275 X 3
BP 315 X 3
BP 355 X 6

Lat Pull Down wide

LPD 180 X 8
LPD 225 X 8
LPD 225 X 8
LPD 225 X 6
LPD 200 X 8

Incline Bench Press

IBP 225 X 8
IBP 275 X 8
IBP 315 X 2 NEW Pr for me the 3rd just wouldn’t go.
IBP 275 X 6
IBP 225 X 10

Reverse band Bench press long MED bands

315 x 8
405 X 4
455 X 4
495 X 2
545 X 1

Tricep pushdown with v bar SS with rope pulldown

VBAR 200 X 15
ROPE 80 X 15
VBAR 200 X 15
ROPE 80 X 15
VBAR 200 X 10
ROPE 80 X 10

Seated tricep Ext DB

80 x 15
80 x 15
80 x 15


my next deload will be a complete week off from the gym. I am still beat up. thought it was all good but its not. I def need a break. Muscle pinch under my shoulder blade and Its killing me. Just called for a deep tissue massage. hopefully between that, me rolling and stretching extra I can hit my deads tomorrow. We shall see.

 

[Halo]

Great workout JB! Hope the shoulder pinch calms down I totally hate that shit, it's just nagging and pisses you off. Let's see what you got with those deads bro!!!

 

[jandj0821]

Thanks bro. We shall see tomorrow at 6am bro. Can't wait!!!

 

[400Lb Gorilla]

excellent benchpress session! about to hit one up my self..... except the numbers will be far lower lol. hopefully the shoulder calms down to hit them deads!

 

[jandj0821]

Thanks buddy. I went out and did yard work to help losen it up. Few more days man.

 

[AllTheWay]

Sunday 09/25

Chest
70% 80% 90% 1RM

Bench Press

Warm Up
BP BAR X 25
BP 135 X 15
BP 225 X 10

BP 275 X 3
BP 315 X 3
BP 355 X 6

Lat Pull Down wide

LPD 180 X 8
LPD 225 X 8
LPD 225 X 8
LPD 225 X 6
LPD 200 X 8

Incline Bench Press

IBP 225 X 8
IBP 275 X 8
IBP 315 X 2 NEW Pr for me the 3rd just wouldn’t go.
IBP 275 X 6
IBP 225 X 10

Reverse band Bench press long MED bands

315 x 8
405 X 4
455 X 4
495 X 2
545 X 1

Tricep pushdown with v bar SS with rope pulldown

VBAR 200 X 15
ROPE 80 X 15
VBAR 200 X 15
ROPE 80 X 15
VBAR 200 X 10
ROPE 80 X 10

Seated tricep Ext DB

80 x 15
80 x 15
80 x 15


my next deload will be a complete week off from the gym. I am still beat up. thought it was all good but its not. I def need a break. Muscle pinch under my shoulder blade and Its killing me. Just called for a deep tissue massage. hopefully between that, me rolling and stretching extra I can hit my deads tomorrow. We shall see.

bump to new page :0


impressive workout for still being beat up! sucks about the issue under the shoulder blade. how do your thoracic vertebrae look? arhtritis in them will cause some significant muscle spams, a trip to the chiro might help, it does for me.

 

[Halo]

You never hear anyone talking about the T-spine. ATW, I was in a dumb ass rear end car accident and I saw it coming so I braced and the impact crushed my T4 a bit, LOL... It has been a serious issue for over 12 years now, SUCKS big time!