Jwood's Bodybuilding/Powerlifting Log
 

Hey guys this will be my new log since I have finished my container of Muscle Marinade. I am finishing up my final write up for the supplement log, and it should be up shortly. I am going to repost my workout here so everyone knows my plan:

Monday Chest/Biceps
Bench Press
w/ Chains
4x8-12
Week 1
Incline Bench
3x8
Week 2
Dumbell Incline
3x8
Barbell Curls
3x8-12
Dumbbell Curls
3x8-12

Monday P.M. Speed Bench

Tuesday Shoulders and Triceps
Standing OHP
w/ chains
2x6, 2x4
Week 1
Seated Military Press
Barbell
3x8
Dip Machine
3x8-12
Tricep Pushdown
3x8-12
Lateral Raises
3x8-12
Week 2
Seated Military Press
Dumbbell
Dips
3 x max reps
Tricep Pushdown
3x8-12

Wednesday Squats
Week 1
Partial Squat
Half Reps
Speed Deadlifts
Week 2
Hack Squats
3x8-12
Quad Extension
3x8-12
RDL
3x8-12

Thursday Back-Row Focused
Week 1
Bent Over Row
Week 2
Dumbell Row
Plate Loaded Row
Week 1
Shrug Machine
3x10-15
Week 2
Shrugs
4x10
Lat Pulldown
Neutral Grip
3x8-12

Friday: ME Bench Press

Saturday or Sunday
Squat day
Speed Squats
12x2
Good Mornings
or
Deadlifts
Pullups
5x max reps

I am still not positive on what sort of progression scheme I am going to use. But I think I will be using a pyramid repetition style, 12,10,8,6. I am still experimenting with this routine, and working out the kinks.

Monday Chest/Biceps

Bench Press w/ chain
135x12
185x10
195x8
215x6 PR

Incline Bench Press
135x12
185x10
205x8 I think this is a PR
I moved my grip in closer for these and it felt better on my shoulders

Pec Dec Flys
90x12
120x10
140x8

Barbell Curls
95x12
105x10
110x8 form got sloppy

Incline Curl Machine
80x12
100x10
120x8
This is a very cool machine, it keeps your elbows locked in on a pad so I can not cheat and really isolates the biceps.

Chest Machine Plate Loaded
160x 5, 6, 9
This was a challenge to myself, my chest was dead but I wanted to gain a rep on each set and I did. It got easier with every set

Hammer Curls
45s x 3 x 10

Awesome workout today, I was incredibly pumped up and that kept me motivated throughout the workout. Switching to a bodybuilding routine was a very good choice for me right now mentally and physically.

nice work jwood..hows that new gym treating you

solid PRs man. chains sound like alot of fun!

Thanks big d! The new gym is awesome, I love the environment. There are a ton of huge guys in there and everyone is there to work out hard. The equipment is old but solid and I love the old machines. They work so much better than the new ones. Overall I am very happy with my switch.

Thanks SO, chains are a ton of fun, they are very difficult. I like them a lot better than bands so far.

Might have to swing by there for a workout next April. The wife wants to head to Washington after the Ohio show, so I really want to head up and get all you east coast guys together for a bashing session.

Let me know how long the transcription took.

Speed Bench Workout Craziness
I was not expected this today, we did a dumbbell workout from hell

Dumbbell Bench
60s x 12
85s x 10
100s x 8
And then the madness began, someone suggested that we have a contest and do 100 pound dumbbells for as many sets as possible, going to just short of failure for each set. I am not sure exactly how many sets I did, but eventually we all just said enough,and got a beer.
100s x 10 or 11 not sure
100s x 7, 6, 4, 4, 4, 3, 3, 2, 3, 2, 2, 1, 1 and that was it

I am going to be sore tomorrow. This was the craziest thing I have ever done for a bench workout, especially since I did a rough chest workout this morning. Tomorrow is going to be a rough day!

All in all it was fun and it should make me stronger!

Sounds like a fun workout j =)

It stopped being fun after about the 8th set with 100 pound dumbbells, but its all good

hell of aa workout, check my log bro just posted my workout