mitbar's 4 week JW journal

**mitbar** · 04-30-2008, 11:34 PM

ok sorry for the delay on the posting been busy...not to busy to hit the gym though. tuesday was leg day and i took it a little easier this time since last week i could barely walk and i was lethargic as hell. here is what i did.

Squats
1x20 135lbs
1x10 225lbs
1x10 225lbs
1x10 225lbs

Sled
1x10 315
1x10 315
1x10 315

Leg extensions
1x10 50 lbs
1x10 50lbs
1x8 70lbs

seated calf raises
1x10 135
1x10 135
1x10 135

**mitbar** · 04-30-2008, 11:40 PM

so today was back day and it was awesome like usual.

I also have bumped up my JW to six a day for two weeks and then drop back down to 3 day until may 20th.

so here is what i did today.

Lat pulls:
1x15 100lbs
1x10 140lbs
1x10 140lbs
1x10 140lbs

Bent over rows:
1x12 135lbs
1x10 185lbs
1x10 185lbs
1x8 185lbs

seated rows
1x10 60lbs
1x10 60lbs
1x10 60lbs

Tight lat pulls
1x10 100lbs
1x10 100lbs
1x10 100lbs

Tbar
1x10 135lbs
1x10 205lbs
1x10 205ls
1x10 205lbs

one arm lat pulls
1x10 45lbs
1x10 45lbs
1x10 45lbs

tomorrow is arm day and cant wait to feel the pump.

**mitbar** · 05-03-2008, 12:19 AM

so today was a awesome shoulder day.

i started to take my plasma jet today and still taking jw at 6 ed

here is what i did:

side raises:
1x20 20lbs
1x10 30lbs
1x10 30lbs
1x8 35lbs

bent over raises:
1x10 25lbs
1x10 25lbs
1x10 25lbs

front raises:
1x10 25lbs
1x10 25lbs
1x10 25lbs

millitary presses
1x10 55lbs
1x10 65lbs
1x10 65lbs

Shrugs:
wide
1x10 225lbs
1x10 225lbs
1x10 225lbs

Tight
1x10 225lbs
1x10 225lbs
1x10 225lbs

abs
1x20 situps (decline)
1x20 situps (decline)
1x20 situps (decline)

leg throws
1x15
1x15

all in all another great workout and cant wait for the plasma jet to fully kick in. the jw and mono have definently helped me build some size and my muscels feel full and hard as hell.

**mitbar** · 05-06-2008, 11:51 PM

so monday was chest day and another great day it was. the plasma jet started to kick in and it was awesome. here is what i did.

dumbell bench press
1x20 65lbs
1x10 80lbs
1x8 90lbs
1x8 90lbs

incline press
1x10 185lbs
1x10 185lbs
1x10 185lbs
1x15 135lbs

decline press
1x10 185lbs
1x10 185lbs
1x10 185lbs
1x15 135lbs

upright cable pulls (hits lower chest)
1x10 50lbs
1x10 50lbs
1x10 50lbs

dumbell flys (flat)
1x10 45lbs
1x10 45lbs
1x10 45lbs

Dumbell flys (incline)
1x10 35lbs
1x10 35lbs
1x10 35lbs

after all this i had to take my shirt off and look at in the mirror...needless to say it was pumped as hell.

**mitbar** · 05-06-2008, 11:55 PM

today was leg day and i took it up another notch today and felt great. here is what i did today.

smith machine squats
1x15 135lbs
1x10 225lbs
1x10 225lbs
1x10 225lbs

sled
1x10 315lbs
1x10 315lbs
1x10 315lbs

leg extensions
1x12 50lbs
1x10 60lbs
1x10 70lbs

seated calf raises
1x10 180lbs
1x10 180lbs
1x10 180lbs

tomorrow is back day and i am jacked for it cant wait.

**mitbar** · 05-07-2008, 04:23 PM

today was back i felt like a monster in the gym. holy hell i felt like a god and i owned that place. here is what i did

wide lat pulls
1x15 100lbs
1x10 140lbs
1x10 140lbs
1x10 140 lbs
1x8 160lbs

bent over rows
1x10 185lbs
1x10 185lbs
1x10 185lbs

seated rows.
1x10 120lbs
1x10 140lbs
1x10 140lbs

tight lat pull downs
1x10 100lbs
1x10 100lbs
1x10 100lbs

t bar
1x8 225lbs
1x8 225lbs
1x8 225lbs

one arm bent over lat pulls
1x10 55lbs
1x10 75lbs
1x10 75lbs

another great workout.

**mitbar** · 05-09-2008, 12:25 AM

today was arms day and lets just say that it was hell but in a heaven way. the pump was insane and the strength and determination was through the roof. also hit a personal best with curls this week and have to talk to the gym to get more weights for the stack on tricep extensions.

Here is what i did:

standing ezbar curls
1x15 70lbs
1x10 80lbs
1x8 100lbs (pb)

1x8 100lbs (pb)

skull crushers
1x15 70lbs
1x10 80lbs
1x8 100lbs
1x8 100lbs

dumbell curls:
1x8 40lbs
1x8 40lbs
1x10 30lbs

tricep extensions (push downs)
1x10 200lbs
1x10 200lbs
1x10 200lbs

Straight bar curls:
1x9 65lbs
1x8 65lbs
1x9 65lbs

preacher curls
1x10 75lbs
1x10 75lbs
1x8 100lbs

concentrations curls (dumbell)
1x10 25 lbs
1x10 25lbs
1x10 25lbs

Hammer curls:
1x10 30 lbs
1x10 30 lbs

the pump was insane and during the preacher curls the pain was agonizing but then it felt like i was cumming. lol. line from pumping iron.

**allstar** · 05-09-2008, 12:30 AM

wow your personal best standing curls are amazing, great job man!

**mitbar** · 05-09-2008, 12:34 AM

thanks bro...the best part was i great form none of that pelvic thrust bullshit that i see guys do. i was very jacked and had to grunt them out a few times and freaked some people out. lol

**allstar** · 05-09-2008, 12:37 AM

haha the battle cry, thats great tho, the tricep extensions is that where you have a overhand grip and press down til your arms are straight and than back up to the chest?

**mitbar** · 05-09-2008, 12:40 AM

yeah thats what they are...thats what i call them not sure if its correct tho...but that is the entire stack that i am pushing now.

**allstar** · 05-09-2008, 12:43 AM

they are called tricep press downs im pretty sure, but those are really impressive weights on that man, have you ever tried a stiff arm pushdown?