[rmike]

Originally Posted by rjohnson5481

Alright, that being said what is a good lower body workout when i'm going to be taking the next day off, and the following workout will be upper body?

When it comes to looking good, i'm far from there, but i love not seeing people for a few months then seeing the look on their face of the changes. and or the people that laughed about it when i first started, and i'm not even half way there.

You are going to be turning heads bro, for real. If you keep training with the dedication you have right now people that never meant you before are going to look at you in awe. The people that do know you, wont even recognize you.

Originally Posted by rjohnson5481

Lastly, i've taken the last 2 days off to be sure to give my legs the needed time to recover, just a lot of stretching.

I'm going to hit upper body tomorrow ( Chest and tri)
Diet has been much better, spent 2 hours and 300 bucks on groceries today, got lots of the stuff i should be eating.

Thats a geat thing! Now you have all you bases covered, right? Diet, training, rest. You have it together bud, keep up the good work

Originally Posted by Freak

Way to go! It all starts at the store.

Cosign that

[MikeNYY420]

Originally Posted by rjohnson5481

Alright, that being said what is a good lower body workout when i'm going to be taking the next day off, and the following workout will be upper body?

When it comes to looking good, i'm far from there, but i love not seeing people for a few months then seeing the look on their face of the changes. and or the people that laughed about it when i first started, and i'm not even half way there.

You could do Squats, leg press and lunges, all stopping before failure. There's other options too that's just a good beginning routine thuogh IMO.

Originally Posted by rmike

Hell yeah! I love going to the wave pool and all the girls love it but there dudes hate it.LOL Oh well, let them hate. I dont want there chicks anyways, I got my own, but its funny how they dont even think they can do it too.
Im not even close to my peak either, I have a long way to go.

I love wave pools haha. I wanna cut and go to a waterpark next summer, that'd be fun.

Originally Posted by rjohnson5481

Lastly, i've taken the last 2 days off to be sure to give my legs the needed time to recover, just a lot of stretching.

I'm going to hit upper body tomorrow ( Chest and tri)
Diet has been much better, spent 2 hours and 300 bucks on groceries today, got lots of the stuff i should be eating.

Dude I've came to the conclusion that static stretching increases muscle soreness. I've been stretching a bit the past two days and my hamstrings are getting sorer everyday. I wonder if it's because static stretching causes microtears.?.

[rjohnson5481]

Originally Posted by rmike

You are going to be turning heads bro, for real. If you keep training with the dedication you have right now people that never meant you before are going to look at you in awe. The people that do know you, wont even recognize you.

Thanks for that support brotha.

Originally Posted by MikeNYY420

You could do Squats, leg press and lunges, all stopping before failure. There's other options too that's just a good beginning routine thuogh IMO.




Dude I've came to the conclusion that static stretching increases muscle soreness. I've been stretching a bit the past two days and my hamstrings are getting sorer everyday. I wonder if it's because static stretching causes microtears.?.

Alright i will try that leg day tomorrow, and will let you know how it goes..

and stretching didn't do too much good, it felt good right after but that's all..

Originally Posted by Freak

Way to go! It all starts at the store.

Thanks for the support!


I know i've been a way for a few days, it's been crazy with working, and up keep around the house.

But i took 3 days off just to be a break that i felt i needed.
Started back yesterday, did chest and arms

Barbell Flat bench
Cable Flys
Cable Press
Cable upper chest
Preacher Curls
Tricep Push down
Single Cable curls
Close grip bench

And 25 push ups to failure ( wide stance for chest)

The Jack3d didn't quite perform as expected but it def. performed i could've kept going for ever it felt like, I think i'm going to be a constant user of Jack3d.
Picture today or tomorrow.

[MikeNYY420]

Good to hear. Let me know how that leg routine goes. You're starting to fall into the trap that a lot of beginners do. You're thinking that more training is better, when in reality less is more. You're doing WAY too much for chest and triceps too. Your tricep routine is more than mine was when I was trying to bring my triceps up.

cables and flies are overrated. Go in there and press, press, press. You're actualy doing more than me right now and you're cutting and I'm bulking. I'll be backl later to finish this post. I gonna get to the gym though time for my own chest day!

[MikeNYY420]

Training to failure is also over rated. Don't to it much if at all. Trust me you'll make much better gains. As far as the chest routine goes how bout this:
Flat bb bench 3x
incline bb bench 3x
Leaning forward dips 3x
Or push ups 3x

Alternate.

[rjohnson5481]

Originally Posted by MikeNYY420

Training to failure is also over rated. Don't to it much if at all. Trust me you'll make much better gains. As far as the chest routine goes how bout this:
Flat bb bench 3x
incline bb bench 3x
Leaning forward dips 3x
Or push ups 3x

Alternate.

so no decline?
I'll give this a shot.

Thanks again for all the help.

[Karlson]

holy **** man thats some good work ay, keep it up bro

[rjohnson5481]

Originally Posted by Karlson

holy **** man thats some good work ay, keep it up bro

Appreciate it, brohahn.

Took two days off for a few reason, one took a day trip to six flags over GA, so i got about 4 hours of sleep and was up for 20, no good for recovery..


Anyways, going back today Shoulders and Arms Hypertrophy, one of my favorite days, and i'm more than looking forward to killing it!

[rjohnson5481]

KILLED IT!
Jack3d worked so damn well today, best work out i've had in a long time.

Here's how it went down:
Shrugs, new max 295
Close Grip Bench new max 145
Shoulder Press 35-40-45
Preacher Curls new max 85 (standing, decent form)

Looking forward to lower body tomorrow.

[HawaiianPride.]

Lookin good!

[rjohnson5481]

Originally Posted by HawaiianPride.

Lookin good!

Thanks, your signature is awesome.

[HawaiianPride.]

Yeah man, one of the greatest quotes ever.

[rjohnson5481]

Originally Posted by HawaiianPride.

Yeah man, one of the greatest quotes ever.

Hell yeah.

[rjohnson5481]

The one good thing of working nights, you can get so much **** done on your day off because no one is awake to bother you. lol

Picture update, i'm not seeing anything between now and the last shot, but it's kind of expected because i got kind of slack on a lot of things.

[Mr Moley]

better man! You can see your shoulders are coming along nicely!

[rjohnson5481]

Thanks bro, my shoulders are one of my strong points, right behind my tris. Gotta bring my chest up, though.
How do work my chest as hard as i can without over training?

[mperk]

Hey man - nice progress- slow & steady wins the race! I'd say go balls to the wall for training now - you are young and full of test so it will be tough to overtrain. Go for the big compound exercises - like the bench, military, squats and deads. I'd say go for high reps (sets of 20) for 1-2 weeks - then go for high weight & low reps for 2 weeks, etc. And I'd really watch the diet too - stay to the lean meats, and complex carbs, maaybe cut 500 cals aday off your diet so you use up some of your strored fat.

Keep up the hard work, dude - it's paying off!

[rjohnson5481]

Originally Posted by mperk

Hey man - nice progress- slow & steady wins the race! I'd say go balls to the wall for training now - you are young and full of test so it will be tough to overtrain. Go for the big compound exercises - like the bench, military, squats and deads. I'd say go for high reps (sets of 20) for 1-2 weeks - then go for high weight & low reps for 2 weeks, etc. And I'd really watch the diet too - stay to the lean meats, and complex carbs, maaybe cut 500 cals aday off your diet so you use up some of your strored fat.

Keep up the hard work, dude - it's paying off!

Exactly what i wanted to hear.
I think i'm going to start working chest twice a week for 3 weeks.
Mon-Fri.
Or how ever it falls, just at the beg. and the end of the WO week.

[MikeNYY420]

I agree with Mperk, slow and steady, it's not a race. You can hit your chest hard with three exercises- Bench, incline and leaning forward dips. All you need.

[MikeNYY420]

Oh, and yes, no decline.

[rjohnson5481]

Alright, that's perfect.

Hitting chest and lower body today.

[rjohnson5481]

Today was another great day in the gym.

Woke up, ate a trail mix bar, waited for digestion took jack3d and left for the gym.

Got to the gym
Hit flat bench, killed it never pumped 140 for 8 reps so clean!
Next was incline got 130 for 10 reps clean.

We were waiting for the squat rack but got tired of waiting so we moved to back with Lat Pull Down and Cable Rows.

After that the squat rack was still taken so we decided to climb stairs, started with 45's made our way up to 80's. Did a cool down set of 45's but did 2 steps, felt like lunges.

After that was hack squats, made up to 135 for 8 reps. Legs were done after that.

Overall the last 2 workouts have been amazing, Jack3d is becoming my drug of choice.

[rjohnson5481]

Forgot to add the next 2 days will be rest days.

and i'll go back tues. with shoulders.

[mperk]

Originally Posted by rjohnson5481

Today was another great day in the gym.

Woke up, ate a trail mix bar, waited for digestion took jack3d and left for the gym.

Got to the gym
Hit flat bench, killed it never pumped 140 for 8 reps so clean!
Next was incline got 130 for 10 reps clean.

We were waiting for the squat rack but got tired of waiting so we moved to back with Lat Pull Down and Cable Rows.

After that the squat rack was still taken so we decided to climb stairs, started with 45's made our way up to 80's. Did a cool down set of 45's but did 2 steps, felt like lunges.

After that was hack squats, made up to 135 for 8 reps. Legs were done after that.

Overall the last 2 workouts have been amazing, Jack3d is becoming my drug of choice.

Looks good buddy - I'd say follow up the 2 bench presses with pullovers on the flat bench. Use a barbell and stretch as far back as you can and stop short of vertical - this will really open up your chest a lot - plus works the abs a bit too.

[rjohnson5481]

Originally Posted by mperk

Looks good buddy - I'd say follow up the 2 bench presses with pullovers on the flat bench. Use a barbell and stretch as far back as you can and stop short of vertical - this will really open up your chest a lot - plus works the abs a bit too.

Alright, thanks for the tips i'll look em up and give them a shot.

I'm really starting to look forward to my next work out again, which is a first for a while, bc i haven't done that since i started lifting So I'm really looking forward to the gains the new drive will bring.

[rmike]

Yeah man you have to stay motivated, you are doing great! I like what mperk said about 2wks high reps 2wks low reps
If you train like that on and off ans eat right, you will burn fat like crazy... And build muscle. Its a good mix and it will keep yhings fresh and interesting for you.
Keep up the great work!

[rjohnson5481]

Originally Posted by rmike

Yeah man you have to stay motivated, you are doing great! I like what mperk said about 2wks high reps 2wks low reps
If you train like that on and off ans eat right, you will burn fat like crazy... And build muscle. Its a good mix and it will keep yhings fresh and interesting for you.
Keep up the great work!

Jack3d is making that happen, and i'm really feeling the extra creatine from the 7.0 grams everytime. as opposed to the 3.5 from one scoop.


The last few days have been great I had a doc. scare that all came back negative so that was a plus.

Took yesterday off.
Today was crazy i took jack3d too soon so it wore off about 3 quarters the way through, but i just mashed it out.

Started with Shrug, got new max of 305
Moved to Chest Flat bench DB got to 65's.
Weighted push ups with 5-10-15
Moved to Calfs Because we didn't get to it on leg day got to 265
Then did lats, but was at the YMCA and the cables only go to 150 so didn't get much out of it so said **** it and stopped.

Today was a hodgepodge of everything mainly because i'm taking next week off because of vacation. So i'm out to kill myself this week.

[Freak]

Sounds like a good day!

[HawaiianPride.]

Lookin good brotha.

[rjohnson5481]

Thanks guys.
I'm starting to realize where i'm at now, it kind of hit me running to the car today that i could sprint 75 yards and not get winded. Being a fatass my whole life it feels great