Jbird87's Log

jbird87 · 12-18-2005, 05:44 PM

Hey just thought i'd post a current workout since i haven't ever done it before. Today was legs and I tore em up man!
Warmup on treadmill or eliptical for 5 min.
Squats-135x15, 225x12, 315x12, 405x5
Leg Presses- Plates (per side) 3x15, 4x15, 5x12, 1x30(awesome pump)
Leg extensions- 80x15, 100x15, 120x15
Lying Leg curls- 60x15, 80x15, 100x15, 120x10
Stiff Leg w/bar- 25on each side, 1x12, 1x10
Seated Calf- 45x12, 70x12, 90x12, 115x12
Standing Calf- 120x12, 160x12, 200x12
Stretch

**** was a good workout, legs were swole

Just starting a thread, put down you guys workouts, just for fun.

Rocky · 12-19-2005, 11:18 AM

That's better - in the log section! Look forward to seeing your progress!

jbird87 · 12-20-2005, 09:55 PM

Monday's chest workout:
am coming back from a strained rear right rotator, so weights are kinda shabby,
Flat Dbell Press: 20x25, 40x12, 60x12, 70x12, 80x12, 90x10(first two were warm ups)
Incline Bbell Press: 95x12, 135x12, 155x12, 185x10
Decline Bbell Press: 135x12, 185x12
Flat Dbell Flye: 20x15, 20x15

Shoulder's getting better, been seeing physical therapist for a few weeks now, just gotta give it time, weights will definately be going up though, and that's a promise!

jbird87 · 12-20-2005, 09:59 PM

Tuesday's Back workout:
Deadlifts: 135x12, 185x10, 225x8, 275x6, 315x6(all sets were really easy)
Supported T-bar rows: 35x12, 70x12, 105x10, 130x8(weight plus weight of machine)
Pulldowns(hands facing inward): 80x12, 100x12, 120x12, 140x10
B-bell shrugs: 135x12, 185x12, 225x12, 275x10
1 set hyperextensions to loosen back up and stretch out the lower back. Finished with abs.

MaKaVeLi · 12-21-2005, 07:34 AM

do you always (or usually) train with high reps for chest? Nice lifts by the way...

deadman315x · 12-21-2005, 03:40 PM

stay consistent

Rocky · 12-21-2005, 04:33 PM

Good work man!

Diesel · 12-21-2005, 11:20 PM

shoulders injuries are the worst. good luck w/ therapy and your log

jbird87 · 12-22-2005, 01:40 AM

hey appreciate the support and the high reps is cuz i felt really strong with them, that's my first time training chest and a couple of months now, and flys kinda bothered my shoulder before, so i'm taking them light until i get enough confidence to try them again without fear of hurting them again

Peace

jbird87 · 12-22-2005, 01:48 PM

Shoulders: Seated laterals: 15x15, 20x12, 25x12, 30x12
Smith Machine Front Presses: 95x15, 135x12, 155x10, 185x8
Front Raises(cambered bar): 67x12, 67x12

Short shoulder workout cuz i do rear delts on physical therapy.

rza49311 · 12-22-2005, 10:57 PM

Let me tell you all something about jbird. He's a LITTLE guy who doesn't know jack about a gym. Not sure what he'd do if I didn't give him these workouts. Heh, just playing jbird. He and I work out together sometimes but he failed to mention that I see. Actually, all the workouts posted so far, we have done together. I would post my reps/weight for our workouts but I don't want to embarass him :P

deadman315x · 12-23-2005, 11:16 AM

sweet prog

jbird87 · 12-23-2005, 12:14 PM

Nice one rza!!! Yeah we train together in VA, and we run the gym, you know how the big boys do. Mad respect, na mean son?

jbird87 · 12-29-2005, 02:58 PM

Sorry for not posting my last few workouts, been lazy from the comp, know what i mean? Anyways here goes

Legs: Leg Presses: Plates per side: 2x15, 4x12, 6x12, 8x10, 2x25
Machine front squat: 45x12, 90x12, 90x12
Leg Extensions: 70x16(had someone push down on the negative),90x16, 90x15
Lying Leg Curls: 60x15, 80x15, 100x12, 120x12
Stiff Leg Deadlifts: 25per side: 3x12-15
Seated Calf Press: 45x12, 45x12, 90x12, 110x10
Stretch and flexing after workout: about 10 minutes

jbird87 · 12-29-2005, 03:01 PM

Did back with rza yesterday, but did chest right before he came in, so starting with chest here goes:
Flat dbell press: 30x25, 40x15, 60x12, 80x12, 100x10
Incline dbell press: 40x12, 60x12
Dips: bodyweight: 3x12

Pullups: 3x8(bodyweight)
Bbell rows: 135x12, 185x12, 225x12, 275x10
Cable Rows: 140x12, 160x12, 180x12
Hyperextensions: 0x12, 35x12, 35x12

Decent back workout, can only get better from here though!

jbird87 · 12-30-2005, 12:04 AM

Tris with rza today and bis:
Tris:
Cable pressdowns:60x15, 60x15, 100x12, 120x12, 140x12, 175x12
Skullcrushers: 50x12, 70x10, 90x8
Overhead dbell extensions: 60x12, 70x10, 90x10
One arm revers pressdowns: 30x12, 40x10, 50x8

Bis: Close grip cambered bar preacher curls: 70x12, 70x12
Hammer curls: 20x12, 30x10, 40x8
Short bicep workout, wasn't feeling it today!

Q80_MuscleHed · 12-30-2005, 04:40 AM

good luck with ur therpy .. keep it up the hard work man

Rocky · 12-30-2005, 05:01 AM

You're a strong guy. Nice job!

jbird87 · 12-31-2005, 01:50 PM

Legs Today on the last day of the year!

Squats: 135x12, 225x12, 315x12, 365x6 (wasn't feelin it on the heavier weights today)
Leg Press: Plates per side 2x15, 3x12, 5x12
Leg Extensions: 100x12, 120x12, 140x12
Lying Leg Curls: 80x15, 100x12, 120x12
Stiff leg deads: 25 per side, 3x12
Seated Calf Press: 45x12, 70x12, 90x12, 115x12
Standing Calf Press: 120x12, 160x12, 200x12

Stretching and flexing

jbird87 · 01-03-2006, 11:17 PM

Did some chest and tris today, did pretty good.
Chest:
Flat dbell press: 35x20, 60x12, 80x12, 100x11
Smith incline press: 135x12, 135x12, 185x12, 185x10
Dips: 0x12, 20x12, 40x10

Tris:
Vbar pressdowns: 60x12, 150x12, 150x12, 175x12
Incline French Presses: 67x12, 87x10x 107x8
Dbell Kickbacks: 20x12, 20x12, 25x12

Abs: Decline crunches 1x30, crunches 1x30, knee ups 1x30

That's it for today, pretty good workout, tris were pumped and smoked!

jbird87 · 01-06-2006, 10:46 AM

Alright guys, did delts, traps, and bi's last night, pretty damn good workout too.
Lateral raises: 10x20, 15x15, 20x12, 30x12, 40x10
Standing Military Press: 95x12, 115x10, 145x8
Alternate front dbell raises: 20x10, 30x10
Bent over rear laterals: 20x12, 25x12, 30x12, 40x10-12(each set followed by a few partials)
Bbell shrugs: 225x12, 225x12, 315x12

Barbell Curls: 95x12, 115x9, 135x5
Alternate Hammer Curls:40x12, 50x10, 60x6
Dbell Concentration Curls:20x12, 30x10, 40x8