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Default Jordan566's STS Log - 12-16-2007, 12:57 PM

Well, I'm giving it a go starting today (12-16-07). Ronnie and Mac convinced me into doing it. I figure it can't hurt to try it, in other words, instead of arguing with Ronnie about it I'm just gonna guinea pig it and see what happens.. I'm also switching up my diet to do a show in march. Current breakdown is approx 450g pro/ 100g carb/ <100g of fat. I will adjust as necessary. I might do the complete keto diet if muscle wasting becomes a problem, but hopefully the diet that Milos Sarcev's associate emailed me will work for the time being. I'll log everyday on here and post weight and maybe some pictures every two weeks/ or week. Check back today to see my back/bicep/and forearm numbers.
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Default 12-16-2007, 01:35 PM

Looking forward to following this bro! Give it hell!
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Default 12-16-2007, 06:12 PM

Day 1 Back Biceps/ Forearms

Deadlifts- 315 x15
Wide Grip Pulldowns- 160x12, 180 x 8
Close Grip Palms facing me Pulldowns- 170 x 12, 190x7
Bent Arm Pullovers- 50lb ez bar x 20, 80lb ez bar x 18
T-Bar Row- 4 plates x 15reps, 6plates x 8 reps
Low Pulley Row- 210lbs x 12, 250 (whole stac) x 8

Standing BB curl (olympic bar) 95lbs x 12, 115x8
1 armed preacher curl- 32.5lb DB x 10, 35lb x 8
1 armed Unilateral i dont know what the fuck it is curl- 27.5 x 11, 30x8

So yeah, my weights all felt pretty light at first, but my God, what a pump! I do have a few questions Ronnie. 1, this bent arm pull over, should i be using a dumbell, an ez bar or what? And should it be done on a straight bench with just my shoulders resting on it, i'm confused. Also, the uni-lateral 1 arm hammer curl thing you wanted me to do, I don't know if I did those right, so some more info would be awesome.


CLIFF NOTES: I need to go a bit heavier next time, but still I haven't had a pump this good in awhile in the back and biceps. Yessir.
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Default 12-16-2007, 06:12 PM

Also, starting weight is 222.6...damn water fluctuations.
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Default 12-17-2007, 03:03 PM

Quote:
Originally Posted by Jordan566 View Post
Day 1 Back Biceps/ Forearms

Deadlifts- 315 x15
Wide Grip Pulldowns- 160x12, 180 x 8
Close Grip Palms facing me Pulldowns- 170 x 12, 190x7
Bent Arm Pullovers- 50lb ez bar x 20, 80lb ez bar x 18
T-Bar Row- 4 plates x 15reps, 6plates x 8 reps
Low Pulley Row- 210lbs x 12, 250 (whole stac) x 8

Standing BB curl (olympic bar) 95lbs x 12, 115x8
1 armed preacher curl- 32.5lb DB x 10, 35lb x 8
1 armed Unilateral i dont know what the fuck it is curl- 27.5 x 11, 30x8

So yeah, my weights all felt pretty light at first, but my God, what a pump! I do have a few questions Ronnie. 1, this bent arm pull over, should i be using a dumbell, an ez bar or what? And should it be done on a straight bench with just my shoulders resting on it, i'm confused. Also, the uni-lateral 1 arm hammer curl thing you wanted me to do, I don't know if I did those right, so some more info would be awesome.


CLIFF NOTES: I need to go a bit heavier next time, but still I haven't had a pump this good in awhile in the back and biceps. Yessir.
1) You want the palms facing one another with close grip pulldowns not an underhand grip. Use a V-Attachment!

2) You can use whatever you prefer with pullovers. My frist choice is a decline bench to totally isolate the lats and serratus. Second would be some sort of pullover machine. Third would be an e-z bar with shoulder rest off the end of the bench not the side. Fourth would be dumbbells with shoulders lying long ways on the side of the bench.

3. For hammer curls and preacher curls it's best to use the opposite side of the bench. Instead of doing one arm at a time curls at a 45 degree angle you'll be doing then at a 90% angle. Simply go to the opposite side of the bench and lay your chest on top of the bench. Lower the dumbbell towards the seat you would normally be sittting in when doing the standard preacher curl. This totally isolates the biceps! With hammers just keep the thumbs up throughout the movement.

Does that make sense?


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Wink 12-17-2007, 03:08 PM

Quote:
Originally Posted by Jordan566 View Post
Well, I'm giving it a go starting today (12-16-07). Ronnie and Mac convinced me into doing it. I figure it can't hurt to try it, in other words, instead of arguing with Ronnie about it I'm just gonna guinea pig it and see what happens.. I'm also switching up my diet to do a show in march. Current breakdown is approx 450g pro/ 100g carb/ <100g of fat. I will adjust as necessary. I might do the complete keto diet if muscle wasting becomes a problem, but hopefully the diet that Milos Sarcev's associate emailed me will work for the time being. I'll log everyday on here and post weight and maybe some pictures every two weeks/ or week. Check back today to see my back/bicep/and forearm numbers.
The diet you just described is bascially the same diet I plan to put RoaringMadMack on at the first of the year. If he starts to get low blood sugar, looses muscle, or can't get the results he's after, then it's full-blown keto if he chooses to do so. I want to start him out gradually.


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Default 12-17-2007, 03:09 PM

Quote:
Originally Posted by Jordan566 View Post
Also, starting weight is 222.6...damn water fluctuations.
Some before and after pics would be nice..


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Default 12-17-2007, 06:33 PM

Quote:
Originally Posted by Ronnie Rowland View Post
1) You want the palms facing one another with close grip pulldowns not an underhand grip. Use a V-Attachment!

2) You can use whatever you prefer with pullovers. My frist choice is a decline bench to totally isolate the lats and serratus. Second would be some sort of pullover machine. Third would be an e-z bar with shoulder rest off the end of the bench not the side. Fourth would be dumbbells with shoulders lying long ways on the side of the bench.

3. For hammer curls and preacher curls it's best to use the opposite side of the bench. Instead of doing one arm at a time curls at a 45 degree angle you'll be doing then at a 90% angle. Simply go to the opposite side of the bench and lay your chest on top of the bench. Lower the dumbbell towards the seat you would normally be sittting in when doing the standard preacher curl. This totally isolates the biceps! With hammers just keep the thumbs up throughout the movement.

Does that make sense?
Ah much better. Thanks for the explanation. I will try and get some pics (no digital camera mi amigo) very soon. And I'll post up chest/shoulders/tris/traps in a minute or so.
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Default 12-17-2007, 07:42 PM

Quote:
CLIFF NOTES: I need to go a bit heavier next time, but still I haven't had a pump this good in awhile in the back and biceps. Yessir
What's funny about this Jordan is that you are just in the Cruise phase wait until you start the blast.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 12-17-2007, 08:25 PM

Yeah its gonna be nuts. Ok 12-17-07
Decline BB Bench- 225x12, 275x8
Incline DB Bench- 100lb DB's x 11, 110lbs x 8
Pec Deck- 160x12, 180 x8

DB Military Press- 95's x 10, 95's x 7
Lateral Raises- 30lb DB's x 12, 35lb DB's x 8
Reverse Flye- 25x18, 30 x 10

Close grip- 225x10, 275x5
Skullcrushers- 125lbs x 12, 145lbs x 8
Press Downs- 110x12, 130lb x8

Shrugs- 120lb DB's x12, 130x11, 140x8
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Default 12-18-2007, 11:35 AM

Quote:
Originally Posted by RoaringMad Mac View Post
What's funny about this Jordan is that you are just in the Cruise phase wait until you start the blast.
He's pre-contest so no cruise.



Last edited by Ronnie Rowland; 12-27-2007 at 08:31 PM.
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Default 12-18-2007, 06:14 PM

12-18-07
Standing Calf Raise- 320 x 12, 380x8
Donkey Calf Raise- 295 x 12, 365 x 8
Seated Calf Raise- 4plates x 12, 5plates x 8

Front Squats- 225x10, 225x8
Leg Press- 18plates x 15, 22plates x 8
Leg Extensions- 2 plates x 15, 3 plates x 10, 4 plates x 7 (added set)

Lying Leg Curls- 205 x 13, 235x 8
Stiff legged Deads- 225x12, 315x8

Abs

Another good pump, but doing calves before front squats was interesting. I wasn't pushing a lot of weight before I was tired...oh well. We'll see what happens next time.

tomorrow is an OFF day, so look for an update on thursday
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Default 12-20-2007, 01:02 PM

Pre contest...... ohhhhh boy. Best times I ever had BB were after the contest.
Good luck
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Default 12-21-2007, 11:41 AM

Quote:
Originally Posted by Ronnie Rowland View Post
Some before and after pics would be nice..

Here's the before, before-r, and before-st Ronnie Hope you don't mind Jordan....I'm magic like that!
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Default 12-21-2007, 03:28 PM

Thanks Rick...that side by side stuff makes me feel like I've actually accomplished some stuff over the years.

Here are yesterday's back/biceps numbers
Deadlifts- 405x9
Widegrip Pulldowns- 170x12, 200x7
V-Bar Pulldown- 180x10, 190x7
Bent Arm Pullovers (on decline bench)- 80lbs x 12, 100x8
T-Bar Row- 5plates x 10, 6 plates x 8
Low Pulley Row- 210x11, 250 (whole stack) x 7

standing BB curl- 90x12, 100x9
1 arm preacher curl- 32.5x12, 37.5 x8
I arm hammer curl- 27.5lbs x 10, 30x8

Ok so yeah, these pumps are sick...even if my ego has to shrink to use lighter weights. Anyways, I do cardio everyday except leg day and off day, for 30 minutes (so thats 5 times a week right now).
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Default 12-22-2007, 12:26 PM

Yesterdays Chest workout-
Decline BB Bench- 225x15, 295x8
Incline DB Bench- 100's x 12, 110x8
Pec Deck Flye

DB Military Press- 100x12, 110x8 (6 + 2)
Lateral Raises- 30x12, 35x8
Reverse Flye- 32.5 x12, 35x8

Close Grip Bench- 225x10, 275x5 (weak as hell...)
Skull crushers- 125x12, 145x8
Press Downs- 120x12, 130x8

DB Shrugs- 130x12, 130 x 12, 140 x 8
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Default 12-27-2007, 02:54 PM

Quote:
Originally Posted by Jordan566 View Post
Yesterdays Chest workout-
Decline BB Bench- 225x15, 295x8
Incline DB Bench- 100's x 12, 110x8
Pec Deck Flye

DB Military Press- 100x12, 110x8 (6 + 2)
Lateral Raises- 30x12, 35x8
Reverse Flye- 32.5 x12, 35x8

Close Grip Bench- 225x10, 275x5 (weak as hell...)
Skull crushers- 125x12, 145x8
Press Downs- 120x12, 130x8

DB Shrugs- 130x12, 130 x 12, 140 x 8
Expect the triceps to be weaker after training chest and delts. Basically, you are just finishing them off. I assume they are really getting pumped up afterwards.


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Thumbs up 12-27-2007, 02:54 PM

Quote:
Originally Posted by RickB View Post
Here's the before, before-r, and before-st Ronnie Hope you don't mind Jordan....I'm magic like that!
Looking good Jordan.


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Default 12-27-2007, 02:56 PM

Quote:
Originally Posted by Ronnie Rowland View Post
Looking good Jordan.
I'm glad you bumped this back up....I've been curious why this journal disappeared
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Default 12-27-2007, 08:12 PM

Here are the last few days...sorry I've been slacking on keeping you guys updated
12-22-07
Standing Calf Raises- 320lbs x 12, 380 x 8
Donkey Calf Raises- 290x12, 380x9
Seated Calf Raises- 3 plates x 15, 4 plates x 8

Front Squats- 135x15, 225x6 (wow...I really felt weak on this excercise)
Leg Press- 18 plates + sledx 12 reps, 23 Plates + sled x 7
Leg Extensions- 3 plates x 13, 4 plates x 7

Lying leg curl- 205x12, 235x8
Stiff legged deads- 225x10, 225 x 10 (exhausted)

abs

12-24-07
Deadlifts- 405 x 7 (weak)
Wide Grip Pulldown- 180x12, 210x7
V-grip attachement pulldown- 180x10, 200x6
Bent Arm Pullovers- 90x11, 100x8 (decline bench using straight BB)
T-Bar Row- 5 plates x 10, 6plates x 8
Low Cable Row- 210 x 12, stack x 8

Standing BB Curl- 95x 12, 100x8
1 arm Preacher- 32.5 x12, 37.5 x8
1 arm Hammer- 27.5, 30x8

30 min low intensity cardio

12-26-07 214.8 lbs (tons of water loss with carb intake reduced)
Decline BB- 225x12, 295 x8
Incline DB- 100lbs in each hand x 10, 110x 7
Pec Deck- 16-x12, 190x8

Military DB- 95 x 7, 95 x 6 (weak!!!!!)
Lateral Raises- 30lb x 12, 35 x8
Reverse Flye- 35 x 12, 40x 8

Close grip BB-225x11, 275 x 6
Skull Crushers- 125 x 12, 145x8
Press Downs- 100x18, 120 x 9

Shrugs DB- 140 x 12, 140x12, 150x 10

30min low intensity elliptical

12-27-07 Today
Standing Calf Raises- 340x12, 380x8
Donkey Calf- 290x15, 360x10
Seated Calf- 4plates x 15, 5 plates x 6

Front Squats- 185 x 10, 225 x 6 (I am really starting to hate these)
Leg Press- 18 plates + sled for 12 reps, 23 plates + sled x 7
Leg Extensions- 3 plates x 13, 4 plates x 7

Lying leg Curl- 205 x 12, 235 x 6
Stiff Legged Deads- 225 x 10, 315 x 6

abs



Overall, I like this workout, however leg day sucks for me. I really am starting to hate front squats, and also militart dumbell press with a really pumped chest is a tough one. Any suggestions Ronnie?
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