Building High-Performance Muscle™
Training Logs
 
Project Jack3d
 

austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Ran 4 miles today.

Hit abs

4 sets rope crunches
3 sets of oblique rope crunches
3 sets weighted leg raises

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Doh
Level

Join date: Mar 2005
Location:
Posts: 462

Will be keeping up with this. I am jelly of your OHP

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Doh wrote:
Will be keeping up with this. I am jelly of your OHP


Appreciate it man, thanks for following...

So I bought this belt..

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

And these gloves..

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Speed Bench, switched grips each set.

95 x 3 x 3
135 x 3 x 3
225 x 9 x 3

Used the monster minis, mine haven't arrived but a friend in the gym let me borrow his.

Standing OHP

95 x 2 x 3
135 x 2
155 x 2
175 x 2
190 x 1
200 x 1

Form is down now. Strength is coming quickly.

Seated Laterals

15s x 10
25s x 10
35s x 8

Standing lateral Side and Front Combo

20s x 10
25s x 10

Face Pulls

50 x 15
80 x 15
120 x 15

Push downs

120 x 8
160 x 8
200 x 8

OH Rope Ext

50 x 15
80 x 10
120 x 13

Lying Cross Body Db Ext

10s x 10
20s x 10
30s x 10

---

Off to train Muay Thai and BJJ for 60-90.

One of the most fun parts of the day.

---

Boxed and rolled BJJ tonight for about 2.5 hours of training. I am beat. Gotta study though.

I will be in superb shape. I am feeling so good.

Ran 4 miles the other day.

Goal to be an all around strong athlete in progress.


Cant wait for deads tomorrow.

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

That 405 squat looked sweet as!

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Thanks brotha!!!

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Deadlifts

135 x 3
225 x 3
315 x 3
385 x 2
425 x 2
495 x 1
585 x 1

Hang Clean

135 x 3
185 x 3

Pendlay Rows

230 x 5
280 x 5
335 x 5

SLDL

245 x 8
335 x 5

Seated Leg Curl

200 x 12
200 x 12

Weighted Chins - Neutral Grip

BW x 2 x 5
+100 x 5

EZ Curls

45 x 12
85 x 8
125 x 6
165 x 6

Cross Body Hammers

25s x 8
60s x 5

Speed Squats + 2 average bands

135 x 2 x 2
225 x 2 x 2
250 x 2 x 2
275 x 2 x 2

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Mirin' deadlift, looked easy.





Also mirin' calves.

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

Rip n' grip. Strong pull, look forward to your 600+ very soon.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Thanks homies, and lol, my calves are small, they need mucho work!

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Ran 2 miles tonight, was going to do 4, but one of those days my body was feeling sore, tired and just not into it.

I have a lot of heavy benching and MMA work to do tomorrow. Looking forward to it.

Starting to lean up for summer. This is me tonight.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Long day....

Bench Paused for a 2 count

95 x 2 x 3
135 x 2
185 x 2
225 x 2
260 x 2
280 x 2
300 x 2
320 x 2
345 x 2 5 from last week
355 x 1
375 x fail...rolled my wrist back and lost form, just reracked....

CGBP 3 count

225 x 3
300 x 2

DB inclince

55s x 8
75s x 8
100s x 8
100s x 10

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Wasn't feeling my best today...long week with tests at school, no problem though felt strong and will hit some PRs next week....

Trained Boxing

4 5 minute focus mitt rounds and did form work.

Then rolled BJJ for about an hour...

Overall 2 hours of MMA style work.

----

Did a lot of light rotator cuff work.

Triceps

Pushdwosn

100 x 8
140 x 8
200 x 17

OH Rope Ext

50 x 8
100 x 8
140 x 12

DB Ext

20s x 8
30s x 8
40s x 8

Totalled like 3.5 to 4 hours training today and it's been like this multiple days a week, loving it,but also remembering to eat a lot.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Squats

135 x 2 x 3
225 x 2 x 2
285 x 2
305 x 2
325 x 2
345 x 2
365 x 2

415 x 1

Front Squat

185 x 3
225 x 2
255 x 2

Leg Ext

180 x 12
180 x 12
180 x 12

Speed Deadlifts With 2 Monster Mini Short Bands

135 x 2 x 2
225 x 2
275 x 2
315 x 4 x 2

Neutral Grip Chins

BW x 2 x 5
100 x 3
100 x 4
100 x 3

1 Arm T-Bars

1 Plate x 8
2 Plate x 8
2 Plate 25 x 8

Incline DB Curls off a Low Incline

25s x 8
35s x 8
55s x 8

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Dude, looking great (strong homo).

Beastly squats too.

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jake_j_m
Level

Join date: Mar 2008
Location: England
Posts: 3329

How much are you weighing now austin? (Your quite tall right?) Definitely have a solid look about you whilst being relatively lean (ie. getting real lean wouldn't take so long). Is your overall training structure just something you've designed yourself? I imagine your at the stage where you know which few exercises "work for you" for each bodypart.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Thanks guys.

BW Hovers between 216-221

And yeah training program is just a hybrid of several programs mixing and matching what works for me.

---

Just doing cardio today.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

6 5 minutes rounds of focus mitts.

5-10 mins of jump rope.

4 mile run

Physically and mentally exhausted...Have homework and tests due this week...Fucking sucks.

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Macmade
Level

Join date: Oct 2011
Location: Ontario, CAN
Posts: 440

so hardcore here, gonna follow up on your PRs.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Thanks bro

---

Deads

Warmups

410 x 2
440 x 2
470 x 2
495 x 2
525 x 2

Neutral Chins

x 8
40 x 8
120 x 4

Seated DB Curl

25s x 8 Per Arm
45s x 8 Per Arm
80s x 8 Per arm

Short and to the point...

boxing tonight then taking 2 days off...feeling a little burnt out.

Also forgot to post yesterdays speed bench workout...o well.

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Jab1
Level

Join date: Feb 2009
Location: England
Posts: 1585

Very much liking the look of that workout - 2 big lifts and an accessory is something I enjoy immensely.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Jab1 wrote:
Very much liking the look of that workout - 2 big lifts and an accessory is something I enjoy immensely.


Yeah every workout this past month or so has been 90-120 minutes in the gym straight killing it. My sleep has sucked this week, I got homework, I am doing a lot of training and cardio, eating has been pretty on point but could be better.

Anyways, feeling warn out so this week I want the big lift and then 1 or 2 more things to give myself a break.

Taking tomorrow (scheduled of day) and the next day off (unscheduled of day).

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bugeishaAD
Level 3

Join date: Aug 2007
Location: Massachusetts, USA
Posts: 3439

How easy is 525 x 2 for you, out of curiosity?

Been killing it overall big guy!

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

bugeishaAD wrote:
How easy is 525 x 2 for you, out of curiosity?

Been killing it overall big guy!


Thanks bud.

Fairly easy, all previous sets actually felt like speed reps. What is funny with pulls is before I even lift the weight I can actually feel whether it's going to be an easy or hard pull, somedays you just feel explosive as fuck.

---

Did 6 5 minute rounds and then had my trainer work with my on all my punches just to get down proper form, positioning and balance. Felt a lot better after today, more powerful.

Also held for 7 rounds as well so it looked something like this.

Warm-up - Shadow box, some stretches.

Pad work

Held 5 minutes
-30 second break
Held 5 minutes

Boxed 5 minutes
-30 second break
Boxed 5 minutes

Held 5 minutes
-30 second break
Held 5 minutes

Boxed 5 minutes
-30 second break
Boxed 5 minutes

Held 5 minutes
-30 second break
Held 5 minutes
-30 second break
Held 5 minutes

Boxed 5 minutes
-30 second break
Boxed 5 minutes

5-10 minutes on the pad going through slow jabs with proper technique. Slow crosses with proper technique. Slow hooks with proper technique. Finally slow upper cuts with proper technique. Then we put it all together.


I only put down that I held too because this was non-stop so really intense 2 five minute rounds and then although I wasn't hitting holding the mitts is a little cool down cardio in itself.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

Yeah man I was pleased. Made up for them blowing the huge lead against the Pacers the other night. It seems like Howard just wants out of that franchise, he's looking like Lebron when Lebron was heading out of the Cavs.

Paused Bench 1-2 Count

Last Week ---- This Week

260 x 2 --- 265 x 2
280 x 2 --- 285 x 2
300 x 2 --- 305 x 2
320 x 2 --- 325 x 2
345 x 2 --- 345 x 2

So volume was added

CGBP 2 Count

225 x 2
260 x 2
300 x 2

Touch and Go Inclines

250 x 5
250 x 5
250 x 5

Seated Laterals

20s x 12
30s x 10
30s x 10

Standing Lateral With Front Raises Mixed in

30s x 10
30s x 10
30s x 10

Incline Behind the Neck Skulls

60 x 8
80 x 8
110 x 8

Dips With 2 Monster Mini Short Bands Attached

X 5
x 5
x 5

And boxing work tonight...Going to do probably an hour routine plus jogging. Will post later.

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austin_bicep
Level 1

Join date: Sep 2007
Location: New York, USA
Posts: 5149

And here is me.

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