JeSt3r's Training Journal

[JeSt3r]

March 22

Chest
Flat barbell bench
135 x 5
135 x 5
145 x 5
145 x 5
155 x 5

Since today was my first day on this revised routine i decided to drop down to 1 plate on a side and make sure my form was perfect...down slow...up slow...then i added weight....

Incline Dumbell Bench
50 x 10
50 x 8
50 x 6

Flat Dumbell Press
50 x 10
50 x 8
50 x 6

Dumbell Flies
20 x 10
20 x 8
20 x 6

Shoulders
Military Dumbell Press
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Lateral Dumbell Raises
20 x 10
10 x 8
10 x 6
Dropped to 10 lbs to make sure i didn't rock or swing when i was doing them...

Front Plate Raises
35 x 10
35 x 8
35 x 6

Felt great...I was struggling on the last couple reps on each set...didn't have a spotter but i still managed to get the weight up... workout lasted just over an hour...

 

[super_rice]

that's strong bro, what are your stats?

we're the same age, and after a around 10 months of training i manage to hit 155 5x5. most of the weight you're doing is the same as me and you just started

i like to mix in tricep work on chest day. just personal preference.

good work, lookin forward to your leg day

 

[JeSt3r]

Heh...I've been on and off working out..Never serious like this but now I'm in full workout mode....Im 5'9, 167-170lbs....now that I'm up to my current weight i've put on a decent amount of fat so I'd put myself between 13-15%...I have a big backround history of soccer and football so my legs are by FAR my strongest part...But thats just a little about me...


By the way I'm looking forward to my leg day too

 

[JeSt3r]

March 23

Day 2 - Back

1.Bent Barbell Rows
125 x 5
125 x 5
125 x 5
125 x 5
135 x 5

2. Clean and Press
135 x 10
135 x 8
135 x 6

3. Dumbell Shrugs
60 x 10
60 x 8
90 x 6

4. Close Grip Lat Pulldowns
120 x 10
130 x 8
140 x 6

 

[super_rice]

everyone will tell you this: ditch the pulldowns.

chins/pullups > x

 

[JeSt3r]

yea i know...i was in a hurry at the gym...brother and his wife had a special dinner tonite...annouced they gonna have a little addition to the family so i was somewhat pressed for time...ill make sure i make them up tomorrow on Arms day....thansk for the imput bro

 

[JeSt3r]

March 24

Arms

Triceps
Close Grip BenchPress
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Standing Tricep Extentions
40 x 10
45 x 8
50 x 6

Dips
5
5
5
Arms were killing me by now couldnt do more than 5 a set....i struggled alot wit the last 2 in each of the sets

Biceps
Preacher Curls
50 x 5
50 x 5
50 x 5
50 x 5
50 x 5

Barbell Curls
45 x 10
55 x 8
65 x 6

Alternating Curls
20 x 20
20 x 16
20 x 12

The 20lb dumbells felt friggin heavy after that workout....it was a pretty good one....post workout i ate 1 cup of ricotta cheese (38g of protein) and a bananna and im finishing up a pound of lean ground beef with refried beans now... mmm mm sounds good eh....

 

[JeSt3r]

Little update....
As a few of you know...I partially seperated my shoulder and slightly tore ligaments in it during a baseball game...i haven't really been working out except for today.....which was my first day back in the gym....Since i havent been in the gym for a week and a half i decided to do chest + squats today....

Flat bench

135x5
135x5
145x5
155x5
165x5 failed on 4th..
155x5

Dumbell Flies
20 x 10
20 x 8

Squats
135x5
135x5
135x5
135x5
135x5

Dropped the weight alot to go ATF...wanted to get a feel of it and the way i had to balance my body out...i feel it 10x more in my quads...and i like it alot more than how i used to...big improvement....

I did 30 min of cardio
I ran the 40yrd Dash 3 times...(Bout 5 min break inbetween) Times were
5.1
4.9
5.0
Sprints - 0 yard line to the 30yard line x 10 (1 min break between each)
Jogged 5 laps around football field

Then i went back into the gym and did

Bench
135x5
135x5
135x5

Squat
135x5
135x5
135x5

 

[JeSt3r]

btw....its good to be back >=)

when im not going to the gym regularly i feel like shit...

 

[JeSt3r]

Ok, Ok...This time Im Really back....lol...

April 14

Chest
Bench
135 x 5 (warmup set)
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
1 RM - 185... done after 5x5 so i prolly could do more

Flys
25 x 10
25 x 8
25 x 6

Shoulders
Military Dumbell Press
25 x 5 (warmup set)
40 x 5
40 x 5
40 x 5
40 x 5
40 x 5
i had to drop to 40 due to the injury...shoulder still feels a little weird.. dont wanna hurt it again...

Lat Raises
25 x 10
25 x 8
25 x 6

Front Plate Raises
35 x 10
35 x 8
35 x 6


I know one thing...im still not at 100%....but im happy where im at due to the injury...hopefully soon my shoulder will be back 100% so i can go 110%...

 

[JeSt3r]

April 15

Chest
Bench
160 x 2
160 x 2
160 x 2
160 x 2
160 x 2

Trying out sumthing one of my friends does....hit chest every day....5x5 on chest day and 2 x 5 on non chest days.....some might frown upon this but tell taht to my friend who is 17, 205lbs and benches 325...


Legs

Squats
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Friend made sure i was parallel and form was perfect...they felt pretty good...

Leg Press
405 x 10
405 x 10
405 x 8

Calf Raises
405 x 10
405 x 10
405 x 8

Arms
Biceps
Concentration Curls
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
Curling everyday...trying to blast the hell outta my bi's since they are so small...tris will only get hit on chest and arm day...

 

[JeSt3r]

Day 1 - Chest / Tri's

Chest

Flat Bench
155x5
155x5
155x5
155x5
155x5

Decline Bench
135x10
135x8
135x6

Flat DB Press
45x10
45x8
45x6

Tricep's

Close Grip BenchPress
125x5
125x5
125x5
125x5
125x5

Skull Crushers
50x10
50x8
50x6

Tricep Extensions
45x20
45x20
45x20

Cardio - bout 20 min of sprints/jogging