Jack's Texas Log

[jwt708]

Well I'm in Texas now and it's been a while since I've seriously lifted (Nov) so now that I'm settled in I started taking things seriously. I saw Oldster was back posting and it made me want to as well. That guy is great. I met him in person back in Washington and he really helped me a lot with some form issues and techniques.

So I signed up for a gym competition on 14 July to help keep me focused. Nothing serious just a deadline where I will test myself and try and set some maxes. After that I want to try a new program.

This week is actually my second week back. I won't recap the first.

Monday 12 Jun

Close Grip Bench
45 x 10
95 x 10
135 x 10
185 x 5
245 x 6
245 x 4
225 x 4 x 5 (set x rep)

Overhead Press
135 x 3 x 6

Hammer Curl
45 x 4 x 12

Triceps Pushdown
67.5 x 5 x 12

Tuesday 13 Jun

Deadlift
135 x 5
225 x 5
315 x 5
405 x 3 x 5
405 x 2
315 x 10 (As many as possible with OK form)

Bent Over Rows
185 x 6 x 6

DB Kirk Shrugs
65 x 3 x 5
45 x 3 x 10

Wednesday 14 Jun
Optional day. No gym today.

[jwt708]

Thursday 15 Jun

Bench
45 x 10
95 x 10
135 x 10
185 x 5
225 x 4
275 x 2
315 x 0
265 x 2 x 2
265 x 3 x 3
265 x 2 x 4
225 x 9

Press
135 x 5 x 6

DB Curl
40 x 4 x 10

DB Hammer Curl
35 x 20

Triceps Pushdown
A lot. Didn't keep track...5 sets of 15 + reps

Got to the gym after work because I had a out of town guest swing by today for lunch on their way to Dallas. The guy is huge and I tried to match him in eating...and I felt like shit for the next 8 hours! I grilled a bunch of burgers, jalapeno infused sausages (awesome!), and chicken breasts and my wife made some ranch style pinto beans with bacon. Had some off the shelf potato salad. It was a nice lunch for sure! And I have plenty left over because we bought everything from Sam's.

I went for 315 on bench because last week I nailed 305 for a heavy single and thought I would get it. I nearly had it! I probably won't attempt another heavy single for a couple weeks, just work on getting in plenty of volume.

Maybe I should have done some more shoulder/chesty things...but after the benching my biceps felt like they were the weak link so I thought they might benefit from some more direct arm work.

[jwt708]

Friday 16 Jun

Squat
45 x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 1
275 x 5 x 2
225 x 8

Not a lot of time on Friday. Just trying to feel out my squat.

Monday 19 Jun

Close Grip Bench
45 x 10
95 x 10
135 x 10
185 x 5
245 x 4 x 6

Hammer Curl
50 x 3 x 12

Db Curl
30 x 2 x 12

Push downs
65 x 2 x 12
82 x 2 x 10
Stack x 5

[jwt708]

Tuesday 20 Jun 17

Squat
45 x 5
135 x 5
185 x 5
225 x 3 x 8

Deads
135 x 5
225 x 5
315 x 5
405 x 3
445 x 3 x 1

DB Side Kirks
40 x 5 x 10

DB Pullover
80 x 3 x 10

[jwt708]

22 Jun Thursday

Bench
45 x 10
95 x 10
135 x 10
185 x 5
225 x 5
245 x 3
275 x 2
275 x 4 x 3
185 x 15

DB Front Raise
25 x 3 x 10

Elbow had enough after last night. Think I've been pushing it to hard with the volume.

[jwt708]

Gosh did I fall off! Anyway, been back at it for three weeks now.

Deads
135 x 5
225 x 5
335 x 3
405 x 3 x 2

DB Rows
70 x 3 x 12
50x 20/15/10

Laying Leg Curl
110 x 12
90 x 11
70 x 9

Standing Calf Raise
About 7 or 8 sets of 20 plus reps beginning with 150 and working down.

[jwt708]

Wed 14 Mar

Press
40 x 10
95 x 10
135 x 2
160 x 2
160x 1
135 x 5
95 x 3 x 8

Seated DB Press
55 x 9
45 x 11 / 8
30 x 10 / 12

Close Grip Bench
135 x 16 / 10 / 8

V grip Pulldown
Started with 70 x 10 then just worked down the stack to 20 for sets of 10 with about ten seconds rest.

[jwt708]

Thursday 15 Mar

Bent Over Row
250 x 5 x 2

Chin Grip Pulldown
70 x 3 x 12
42 x 14

Hammer Strength Row
180 x 3 x 12
90 x 21

DB Shrugs
60 x 3 x 12

[Oldster]

Jack's back and he's even in Texas! How did I miss your log? Great lifting, man!