A day at the gym...Jack's workout and misc thread - Page 5 - JeepForum.com

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post #61 of 488 Old 03-26-2013, 02:58 PM Thread Starter
BamaJeepman21
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Welllll kinda slackin here over spring break. Didn't go yesterday.


-Jack
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post #62 of 488 Old 03-29-2013, 09:47 PM
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Quote:
Originally Posted by BamaJeepman21
Would you recommend benching 2 times a week (ex. Monday/Wednesday) or just 1 time a week?
I do chest 2x a wk. Monday a heavy day and Thursday rep day. I lift back on Tuesdays, shoulders on Wednesday, light chest in Thursday, Friday is legs, Saturday are arms. Rest on Sunday.

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post #63 of 488 Old 03-30-2013, 12:07 AM Thread Starter
BamaJeepman21
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That reminds me...I really should've gone to the gym. I haven't been in 3 days. Ah spring break laziness...

-Jack
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post #64 of 488 Old 03-30-2013, 09:44 PM Thread Starter
BamaJeepman21
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Great chest night. Man after not working out for 3 days, that was amazing.

-Jack
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post #65 of 488 Old 04-01-2013, 06:36 PM Thread Starter
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First arm day in awhile. Felt great. But I discovered I'm not gaining any weight. Still at 170-172.

-Jack
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post #66 of 488 Old 04-02-2013, 06:08 PM Thread Starter
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My legs...


...are sore. I guess that's what I get for neglecting them.

-Jack
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post #67 of 488 Old 04-04-2013, 11:00 PM Thread Starter
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All these push-ups/pull-ups/sit-ups before bed are making me sleep better at night. I'm liking this.

-Jack
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post #68 of 488 Old 04-05-2013, 05:44 PM Thread Starter
BamaJeepman21
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First day in awhile for shoulders. Man they need some major improvement.

-Jack
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post #69 of 488 Old 04-05-2013, 08:59 PM
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What have you been doing for calves?

Maintain, wheel, upgrade, repeat.

My build: http://www.jeepforum.com/forum/f22/thor-dd-weekend-warrior-1348534/
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post #70 of 488 Old 04-05-2013, 09:22 PM Thread Starter
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Just plain calf raises. Nothing much else.

-Jack
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post #71 of 488 Old 04-09-2013, 06:02 PM Thread Starter
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Another great chest day. I switched to a lower rep bench setup.

10 reps of 115 for warmup
6 reps of 135 x2
4 reps of 155 x1
3 reps of 155 x2

Considering my max was 155 two months ago, I'd have to say that's a big improvement. I'm well on my way to benching 185.

-Jack
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post #72 of 488 Old 04-09-2013, 10:46 PM Thread Starter
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Do y'all think it would be possible to be benching 185 for 5 reps by the end of May? I've already made great progress to get to 155.

-Jack
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post #73 of 488 Old 04-09-2013, 10:50 PM
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Idk about that. Maybe. I'm sure you could 1RM it, but idk about repping.

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post #74 of 488 Old 04-10-2013, 09:25 AM Thread Starter
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I'm almost certain I could 1RM at 185. I haven't tried yet but I will next week.

-Jack
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post #75 of 488 Old 04-12-2013, 06:55 PM
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Quote:
Originally Posted by BamaJeepman21 View Post
Do y'all think it would be possible to be benching 185 for 5 reps by the end of May? I've already made great progress to get to 155.
I think exrx.net (a fantastic site) has a 1rm calculator that's generally considered acceptable. You can play with it to see where you are regarding 185.

I'd say lessen the volume, eat more, and have some quality recovery and you could do it. I'd add some self-myofacial release, and accessory work, like tris and flyes on off days.

Asssuming you're still in the beginner stages, relativley young and have no joint issues, I'd say its possible.

Watch "so you think you can bench" and some rippetoe videos on it, make sure your form is tight, lats flared, good base, and be safe about it.

Today I did 335x6, a new personal best, and started out way lower then you did. I remember being freaked out just unracking 225. You'll get there.

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