A day at the gym...Jack's workout and misc thread - Page 6 - JeepForum.com

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post #76 of 488 Old 04-13-2013, 12:14 PM Thread Starter
BamaJeepman21
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Originally Posted by LoneJeeper View Post
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.
I checked out that site and it put my 1RM at 180. So I'm thinking I'll try 185 next week.

When you say lower volume, do you mean don't work out chest as much or just do lower reps? I felt alot better last workout when I did low reps.

I'm pretty sure I'm past the beginner stages. I hit a plateau in January and blazed past it in February. No joint issues so far. My upper body joints are in decent shape from riding dirtbikes for the last 9 years.

Ultimately my goal is to rep 225. Hopefully I can accomplish that by the end of the year. Depends on how well I can gain.


-Jack
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post #77 of 488 Old 04-13-2013, 04:43 PM
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Quote:
Originally Posted by BamaJeepman21 View Post

I checked out that site and it put my 1RM at 180. So I'm thinking I'll try 185 next week.

When you say lower volume, do you mean don't work out chest as much or just do lower reps? I felt alot better last workout when I did low reps.

I'm pretty sure I'm past the beginner stages. I hit a plateau in January and blazed past it in February. No joint issues so far. My upper body joints are in decent shape from riding dirtbikes for the last 9 years.

Ultimately my goal is to rep 225. Hopefully I can accomplish that by the end of the year. Depends on how well I can gain.
Volume is the total number of reps, sets, and exercises. If you're going for strength typically you'd go for lower reps, 3-5 per set. If you're going for hypertrophy, you'd be in the 8-10 range. Stamina 12+. Sets are usually done in the 3-5 range. For a chest day, my actual work lifts total at least 6 reps and at most 12, after a warm up.

When you start making progress Montoya as opposed to weekly, you're no longer a beginner. Newbies can expect progress nearly every workout.

Look up "Starting Strength". It is still going to be worth reading many years later... I've been lifting for different reasons for nearly 20 years and i still reread it.

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post #78 of 488 Old 04-13-2013, 05:15 PM Thread Starter
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Originally Posted by LoneJeeper View Post
Volume is the total number of reps, sets, and exercises. If you're going for strength typically you'd go for lower reps, 3-5 per set. If you're going for hypertrophy, you'd be in the 8-10 range. Stamina 12+. Sets are usually done in the 3-5 range. For a chest day, my actual work lifts total at least 6 reps and at most 12, after a warm up.

When you start making progress Montoya as opposed to weekly, you're no longer a beginner. Newbies can expect progress nearly every workout.

Look up "Starting Strength". It is still going to be worth reading many years later... I've been lifting for different reasons for nearly 20 years and i still reread it.
I see. I think I'll keep doing what I did last week until I need to switch it up again. It was, not couting warmups,:

135x10 for 1 set
155x4 for 1 set
155x3 for 2 sets

I definitly do not make progress weekly. Maybe a 1/2 pound here or there but no immediate gains.

-Jack
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post #79 of 488 Old 04-13-2013, 07:49 PM
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Hehehe, Montoya is supposed to read"monthly".

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post #80 of 488 Old 04-15-2013, 04:25 PM Thread Starter
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Damn dissapointing chest day. Started off benching as usual but felt something was off. Today was the day I wanted to max. So I tried 185 and could barely not do it. I'm guessing its more around 175. I really really should've done it last week because it was a great day and I was really feeling 185.

Today just wasn't my day. I'll try again next week.

-Jack
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post #81 of 488 Old 04-18-2013, 07:10 PM Thread Starter
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Awesome arm day. Focused mainly on biceps today.

-Jack
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post #82 of 488 Old 04-21-2013, 05:21 PM
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Originally Posted by BamaJeepman21
Damn dissapointing chest day. Started off benching as usual but felt something was off. Today was the day I wanted to max. So I tried 185 and could barely not do it. I'm guessing its more around 175. I really really should've done it last week because it was a great day and I was really feeling 185.

Today just wasn't my day. I'll try again next week.
I had plenty of those days bud. One day I benched 315lb nxt week it won't happen vice versa. Depends on how I eat and how much rest I can get. Your close to the goal, 185 will come.

"Its a Jeeps World, other 4x4s just get stuck in it."
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post #83 of 488 Old 04-22-2013, 03:57 PM Thread Starter
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Doing a light full body today. My body has to recovery from the weekend. It's spring rush time for UA.

-Jack
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post #84 of 488 Old 04-26-2013, 08:41 AM Thread Starter
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Did not workout yesterday.

But I really needed the break so today I can destroy my shoulders. Going to go get my new gainer today too. Still at 173 so obviously I'm not eating enough.

-Jack
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post #85 of 488 Old 04-27-2013, 06:13 PM Thread Starter
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Didn't work out yesterday either. I just need to take a 4 day break and start back again Monday. Give my body time to fully rest and get a couple good sleeps.

-Jack
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post #86 of 488 Old 04-29-2013, 06:12 PM Thread Starter
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Ordered some Universal Nutrition Real Gains. No one around here carries it unfortunetly. It'll easily meet my needs and last for a month.

-Jack
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post #87 of 488 Old 04-29-2013, 06:14 PM
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I'm running out of my protein. You'll have to let me know how it works for you.

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I don't even own a jeep anymore
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post #88 of 488 Old 04-29-2013, 06:15 PM Thread Starter
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600 cals, 80g of carbs, and 55g of protein with 30 servings...can't beat that.

-Jack
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post #89 of 488 Old 04-29-2013, 06:24 PM
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Damn

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post #90 of 488 Old 04-30-2013, 05:33 PM Thread Starter
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Great chest day.

Flat bench
115 warmup
155 for 2x5
135 for 1x10

Incline
95 1x10
115 1x8
105 1x6

Then some upward flies and dumbbells.

DB press
50 1x10
60 1x6

Incline needs some work. Really proud of myself on the DB press considering that was the 2nd to last thing we did.

-Jack
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