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Unread 03-06-2013, 10:29 PM   #1
BamaJeepman21
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A day at the gym...Jack's workout and misc thread

In August 2012 after a summer of sitting around and realizing how skinny and weak I was, I started to occasionally go to the gym with my friend, who has been working out for years.

Starting: 17 years old, 5' 10" and 150lbs. Bodyfat % unknown,

After awhile I started going regularly and bought a membership. I messed around for a month, not sure what to do. Once I got settled in and my friend showed me a routine or two, I started to see some typical noob gains. That really motivated me to keep going. Soon after I ordered a mass gainer and it was on.

By December I had gained 20lbs and was starting to hit a plateau. My arms, chest, and back had all grown significantly. My waist was up from a 32 to a 34. I thought I had it all. But I was gaining too much fat and not enough muscle.

By the middle of December I had quit taking my gainer and just did bland workouts. My friend had since started wrestling season so I was on my own. I had almost no motivation. In the beginning of January I came down with mono and at the same time I cracked my right foot. I didn't workout for 3 weeks and am just now working out my legs again. I lost 10lbs and my strength dropped significantly. After having mono for close to a month, I was healthy again and ready to get back in the gym.

At the end of January I came across a great benching exercise. Seeing as I had never really benched before and more or less likely why I wasn't seeing great gains, I tried it out. It's called Smolov Junior. Here's a quick rundown of it. http://www.seriouspowerlifting.com/2...cles/smolov-jr

At that point I was repping out 105lbs. Clearly benching was not my thing...The point of the program is to increase your 1 rep max by 20lbs at the end of 3 weeks. I set my max at 135 and away I went. After simply 1 week I was already seeing unrealistic gains.

Fast forward 3 weeks...I was repping 115 with ease. Maybe a little too easy...With my friend as a spotter and all the motivation Jacked pre workout could give me, I pressed 135. First day I got 3 unassisted reps. I was stoked. A couple days rolled by and it was bench day again. This time I repped out 135 at 8 reps/1 set.

That benching program goes beyond what is advertised. I saw amazing gains, not only in bench, but in other workouts as well. I HIGHLY recommend it.


All that brings me to where I am today.

Bench: 8 x 135
Leg press 10 x 388 (post cracked foot)
No deadlift yet

Currently on a 5 day split.

Monday- Arms
Tuesday- Back
Wednesday- Chest
Thursday- Legs
Friday- Shoulders
Saturday and Sunday- Rest/Misc

I'm starting Smolov Jr again Monday so we'll see how that goes. I'll try to keep up with my daily stats and workouts in this thread. I'll try to hold back on the long posts.

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Unread 03-07-2013, 08:46 AM   #2
BamaJeepman21
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Legs today. Tired as **** so we'll see how it goes.
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Unread 03-07-2013, 01:09 PM   #3
BamaJeepman21
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**** it. I feel like ****.

What a great way to start off a workout thread.
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Unread 03-07-2013, 06:03 PM   #4
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Well my friend came rollin by around 4:30 and wanted to hit up some dirt bike trails around my house so I went out and rode around for 2 hours. Got some really good cardio in and we found a clearing where we practiced holeshots and wheelies. Dirtbiking made me feel better and cleared my mind.
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Unread 03-07-2013, 06:44 PM   #5
tyvanwie
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Well that's good. At least you did something.

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Unread 03-08-2013, 02:37 PM   #6
BamaJeepman21
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Leg day today. Can't wait to see how I do.
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Unread 03-08-2013, 03:39 PM   #7
BamaJeepman21
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Repped 388 and maxed at 528 on the leg press. Not bad for not working out legs in MONTHS.
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Unread 03-08-2013, 04:05 PM   #8
jeepyj13
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^^^sho isn't. That's good numbers. I got legs tomorrow squat leg press and deadlifts calves raises and that stuff gonna shred legs apart ha
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Unread 03-08-2013, 07:35 PM   #9
EugeneTheTJ
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Just curious but where in the hell are those random numbers coming from?
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Unread 03-08-2013, 09:35 PM   #10
BamaJeepman21
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The machines starting weight is 118lbs so that's why it's a weird number.

45x8 + 25x2 + 118= 528.
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Unread 03-08-2013, 09:47 PM   #11
EugeneTheTJ
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Gotcha.

Machine or leg press sled?
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Unread 03-08-2013, 10:11 PM   #12
BamaJeepman21
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Leg press sled. I was surprised I put out as much as I did but ofcourse I wanted more. Can't wait to see how I'll do once I start training legs weekly.
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Unread 03-09-2013, 05:54 PM   #13
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Off day today. But I did help put floors and walls up in a barn.
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Unread 03-09-2013, 08:16 PM   #14
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I'm excited to start legs again. Ever since soccer ended my last year of highschool, my calves have been weak.
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Unread 03-09-2013, 08:18 PM   #15
tyvanwie
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Quote:
Originally Posted by Kodiak17
I'm excited to start legs again. Ever since soccer ended my last year of highschool, my calves have been weak.
It's been the opposite for me. My calves are beastly (compared) as opposed to my quads. I can calf press almost twice as much as normal leg press. It's ridiculous.

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