looks like i am going to start a journal

[jcp2]

deads off a 100 lb plate, worked up to 505x4

bent rows 315 2x6

wide grip pulldowns 12, 10, 7

some kind of weird cable row 2x10

reverse hypers 300 lbs 2x12

shrugs 405x8 pause each one at top for a tad

ab pulldowns 3x10

wasn't in the game in the beginning of workout, my pull was off today. Hopefully be better next week, should have my jumpstretch platform by next week, so hopefully we will be pulling against bands.

 

[blackbeard]

how thick are those plates prolly a little over 3" no?
good pulling

 

[jcp2]

how thick are those plates prolly a little over 3" no?
good pulling

They are probably between 2 and three i would think. I could be wrong.

 

[blackbeard]

They are probably between 2 and three i would think. I could be wrong.

closer to 3 maybe more i bet lol
im anal lol i measured the 45's at my gym a few of them are a little bigger than the rest and those were almost 2.5 "

 

[jcp2]

closer to 3 maybe more i bet lol
im anal lol i measured the 45's at my gym a few of them are a little bigger than the rest and those were almost 2.5 "

I will have to measure, lol. The thing i used to pull on was probably alot more than three than.

 

[jcp2]

405 two inches away
455 about an inch away
495 touch, and good
515 dumped it as bad as you can, lol
515 touch and good

5 board raw 315, 365, 405 x5

shoulder horn 3x20

Joel and i were the only ones left, so we did a nice little bi/tri workout

overhead extension machine supersetted with preacher curl machine, and back without rest 3x15 of each

same thing with hammer dip machine and hammer curls 2x15

than we ran the rack on hammer curls 40, 30, 20, 10 x 8 havent done that since i was a kid.

Great day in the gym, my bench is taking baby steps forward, and i love it. Getting a little better every week.

 

[jcp2]

raw 345, 405x5

4 inch cambered bar real wide stance, real deep GM's 135, 185, 225x8

Dimmels 225x10, 345 2x10

leg extensions 2x15

Hip machine where you push out, not sure which one it is. 4x15

Pretty beat today, felt strong squatting. Have some weakenss' i need to address their, and i think the GMs and the hip machine are doing it. At least it feels like i am targeting the areas i need to be.

 

[blackbeard]

good job especailly if you adding weight and the form feels good still!!!

 

[jcp2]

good job especailly if you adding weight and the form feels good still!!!

actually i think all the GM's i used to do really have helped with staying upright, and lowering the bar allows me now to have a real good groove. I need to work on a few weakness' but all is good. Shawna mendelson just got a mono, thier should be more apf meets out your way from now on, between their and II. I also expect to see you in the upcoming months. If you want to come down in the future for a friday/saturday, for some shirt/squat work that can be arranged. Since i am feeling nice i will let you sleep in the back of my explorer.

 

[blackbeard]

actually i think all the GM's i used to do really have helped with staying upright, and lowering the bar allows me now to have a real good groove. I need to work on a few weakness' but all is good. Shawna mendelson just got a mono, thier should be more apf meets out your way from now on, between their and II. I also expect to see you in the upcoming months. If you want to come down in the future for a friday/saturday, for some shirt/squat work that can be arranged. Since i am feeling nice i will let you sleep in the back of my explorer.

bwahahahaha
dood i come down there well lift but no sleeping
imdraggin ur ass out ot the bar..you tell the little lady youll be home when you get home!!!!!!

 

[jcp2]

20 min brisk walk

Close grip, touch and go 275x15

incline 265x10

dumbell shoulder press 100's x12

comp grip two board doubled minis paused for a sec at top 225x15

band pushdowns 25, 20, 15

I am completely wiped. This was one of those days that if i was alone i would have cut it short and went home. But had a great workout, and hit some nice weights.

 

[blackbeard]

maybe that brisk walk wiped you out???? lol
the pec/shoulder looks like its feeling ok?

 

[jcp2]

maybe that brisk walk wiped you out???? lol
the pec/shoulder looks like its feeling ok?

It is feeling better. i coudln't have done comp grip to chest today, i wasn't going to chance it. I felt it warming up on the closed grips. The brisk walk was harder than it should've been, 282.5 on the scale tonight, i need to cut the shit out of my diet. I have to check my work schedule but i am 95% sure i will be at the coliseum for your meet. Let me know if you are going to need help and we can arrange something.

 

[blackbeard]

280's aint bad ur talll
i appreciate the offer and will let you know

 

[jcp2]

Deads against quadrupled minis

315x3, 365x3 405x0 got up a few inches and i felt something in my bi and let go. I am real beat up right now, not going to chance anything

did some lat work wide grip 3x15 close grip 3x15 some other thing with a real closed grip joel said he saw vogelphol do 3x15

shrugs 315x25 each one paused at the top

abs 3x12 some crunch machine
1x8 ab pushdowns.

I hurt everywhere. That is all.

 

[pretty ricky]

that hurting stuff sucks!i love your signature black flag/rollins good stuff.

 

[blackbeard]

you got your dead platform?

 

[jcp2]

you got your dead platform?

yup.

 

[jcp2]

435 3 board x 8 in shirt, groove sucked today

4 board, doubled purples (lights) 135, 225, 275 x3

lockouts 335, 365 x10

shoulder horn 2x20

rear delts 2x12

I am in desperate need of a rest next week. I think i am going to do a bench only on October 1st to get my beak wet for the full that i am going to do Nov 12. It should fit in my training like a shirted workout. Still thinking about it.

 

[jcp2]

boss suit and frantz briefs.

375x5, 435x3 just working the suit in a little the first week.

pause squats 245x10

that was it, just getting used to the suit, going to do some accesory work on monday as this week is going to be a light/deload week. Might wear my metal briefs from now on, they are a tad big, and i have boss briefs that should be here this week, so we will see.