jshilko's log & blog

[jshilko]

Hello All - starting tomorrow I'll be detailing my daily training, some of my diet, and my thoughts in general in this thread. I'm working towards competing in my first bodybuilding competition this November, and I'll look for all of you to keep me accountable. Maybe we can learn from each other along the way. I'll do my best to keep it interesting - promise!

http://www.Jefit.com/forum/attachment.php?attachmentid=1278&d=1306288612

[Robertrogo]

Good luck Josh on your strive towards your first ever bodybuilding competition in November! I know you will do a phenomenal job and I can't wait to hear of your progress and how things turn out in the process. Providing insight into how you train, what you are thinking, eating and the routine that you are currently doing to get yourself ready will only benefit yourself of course with positive feedback but also provide others with useful information who might want to also compete in a bodybuilding competition or train like another JEFIT user who is looking to make dramatic changes and gains.

Can't wait to read your next blog article man and I truly wish you the best of luck!

[Deviation]

Looking forward to reading this. After seeing the bit & pieces in your anatomy thread, I'm sure you'll have some great insight for everyone.

And I think JEFIT ought to send some shirts for the comp his way. Just sayin'. ;)

[Robertrogo]

And I think JEFIT ought to send some shirts for the comp his way. Just sayin'. ;)

Haha that is not a half bad idea, the one thing we are looking to be doing is distributing and creating JEFIT T-Shirts and Workout Gear for those who support our application and even do contents or something for free gear.

Sadly right now...we don't have shirts but are extremely determined and hopefully to start production and creation of our own threads

[jshilko]

My current training routine is based off of Jon Lawson and Steve Holman's book, 'The Ultimate Mass Workout'. If you are familiar with the concept of X-reps, these are the guys who created it. You can find my routine here if you are interested in trying it:

http://www.jefit.com/routines/workout-routine-database.php?id=2572

It contains lots of nuances and set extenders that I can't necessarily detail in the routine sections, so I will post notes along with each day during this first week of posts. I believe time under tension is one of the most important concepts for building size, and this program certainly gives me plenty of that. Next post will detail yesterday's Quads/Calves/Abs workout.

As for the JEFIT gear, once you get some, let me know - I will rep you guys at my show and at the Arnold next year!

[jshilko]

Barball Squat - 225x10,275x10,315x10,315 x Xreps
- On Quads day I do BB Box Squat using a narrow stance and try to maximize time under tension. I do not sit on the bench at the bottom (its more touch and go) and I do not lock out at the top - both of these things would take tension off of the quads. I do 3 working sets and then extend the last set by doing X reps (basically partials in a specific part of the range of motion done til failure. If you take the exercise to failure before beginning X reps, you will usually be able to get 5 or 6 x reps in - basically you are extending the set beyond failure). The X reps for quads are done in the middle of the range of motion.

Front Squat - 135x10,185x10,185 x Xreps
- I should really call these rhythm front squats. I go very deep with these and I only come up to a bit above parallel. I try to stop the rep in the 'sticking point'. 2 set with X reps in the middle of the range of motion on the second set.

Single Leg Extensions - 70x10,70x10,70x10,70 x Xreps
- 3 sets for each leg on extensions, x reps at top (contracted position) of the range of motion at the end of the third set. I try to keep my toes inward - in for out, out for in! You'll notice that most of my sets thus far are ending at 10 reps. I'm aiming to fail on my last set between 7 and 10 reps (before beginning X reps). I'm still feeling out where my working weights should be for this program, so eventually you will notice more 7,8,9s in that last set.

Donkey Calf Raises - 90x20,90x20,90x20,90 x Xreps
- I do these using a dip belt around my waist, 3 sets with X reps in the stretched (bottom) position after the last set. You should have your hips bent to atleast 90 degrees for this exercise. If you are not feeling a pull in the back of your knee (top of your calf) during the stretched portion of the range of motion, you are not getting the benefits intended from this exercise. Too many people train only the contracted, or top part of the range of motion for calves, and thats why their calves never grow.

Standing Single Leg Dumbbell Calf Raise - 85x12,50x8,50 x Xreps
- One Drop set only with X reps in the contracted position (top) afterwards. One set for each leg is a nice finisher for calves. Try to keep your feet square on the calf developer or whatever you are standing on - alot of people put all the weight on their big toe.

V-Sit Ups - 15, Xreps, 15, Xreps
- I like these because I feel like they put stress on all of the regions of the abdominals. Do a set until you cant keep proper form, then do X reps in the middle of the range of motion. 2 Sets, both with X reps.

Full ROM Crunches - 10, X reps, 10 X reps
-Most of the time, people do crunches on the floor or a flat surface. Much like the calves issue I talked about above, they are missing out on working the abs in the stretched position. An effective crunch should start with the back arched and the abs stretched out - this means performing them on a swiss ball or on the end of a bench (I use a bench). 2 sets til failure, both with x reps in the top position afterwards.

Done!

Here is your pic for the day - a little washed out but I like it:

http://www.Jefit.com/forum/attachment.php?attachmentid=1327&d=1306378210

[jshilko]

Today's log will go up tomorrow. Unfortunately we had the hail storm of the century and this:

http://www.Jefit.com/forum/attachment.php?attachmentid=1384&d=1306464528

did this:

http://www.Jefit.com/forum/attachment.php?attachmentid=1383&d=1306464509

to my wife's car. So I apologize for the delay, back on line tomorrow!

[Robertrogo]

Today's log will go up tomorrow. Unfortunately we had the hail storm of the century and this:

http://www.Jefit.com/forum/attachment.php?attachmentid=1384&d=1306464528

did this:

http://www.Jefit.com/forum/attachment.php?attachmentid=1383&d=1306464509

to my wife's car. So I apologize for the delay, back on line tomorrow!

Its all good Josh, no worries at all, as long as you are both safe that is what matters, that is insane hail though and cannot believe how much you have gotten and how much damage it caused to your wife's car.

We are supporting your cause here at JEFIT and promoting your logs/blog as you train for your first competition, its important for us to get behind our users especially for something as important and special as competing in your first ever competition. Promoting your blog on Facebook and Twitter to get more feedback and users to respond to it all Josh.

Hopefully with your wife's car though, it is covered under insurance so that you don't have to pay full money to replace the sunroof

[jshilko]

Thanks Rob, saw it on facebook, very cool! Working on replacing wifeys sunroof glass now . . . ugh!

[jshilko]

Sometimes duty calls and today was one of those days. Went and picked up a new sunroof for the wife's car after work and installed it:
http://www.Jefit.com/forum/attachment.php?attachmentid=1440&d=1306544890
This means no lift today, but honestly, as long as I get my five lifts in every seven days, I'm happy. My split is such that is doesn't matter much which days are consecutive so long as the order stays the same. With that said, here is yesterdays lift! My brother is home from school so I had a lifting partner which was a nice change.

Dumbbell Decline Bench Press - 85x12,95x10,100x13,100 x Xreps- 3 working sets with X reps on the last set. X reps are in the middle of the range of motion for this one. I've never done a whole lot of decline movements, but I plan to start. I feel like my front delts are overdeveloped relative to the nearby muscles and I feel like decline movements do a little better job of taking the front delts out of the movements than flat pressing variations do.

Cable Cross Over - 80x9 Drop Set > 55x9,55 x Xreps
- 1 working drop set, with X reps after the drop. X reps for this one come at the bottom of the movement. Honestly, my chest feels spent after these two exercises, especially taking this one past failure, but its pretty amazing how much is left in the tank when you start using the chest to move weight in a different plane.

Barbell Incline Bench Press - 225x10,225x10,225 x Xreps
- 2 sets with x reps on the last set, middle of the range of motion. I ended this set a little early at 10 reps, but did a ton of X reps, felt great! I may reverse the incline and decline movements next week for a different effect. I could probably stand to work with significantly more weight on this one if its first.

Cable Incline Fly - 65x7 Drop Set > 55x6,55 x Xreps
- Same deal as the cross over - one drop set with x reps after the drop, bottom of the ROM. Honest to goodness it hurts my chest to type today! For the record, DOMS does not necessarily mean growth, but its nice to feel it once in a while like this, makes me feel like I stressed the muscle in a new way (which does mean it will have to adapt in some way, ideally growth since I am feeding it and resting it appropriately between now and the next time I work it).

Cable Reverse Wrist Curl - 55x20, 55x20
-Superset With-
Cable Wrist Curl - 100x19,100 x Xreps; 100x18,100 x Xreps
-I finish today's workout off with 2 supersets of cable reverse and regular cable wrist curls. Note that I do not mean reverse curls, I mean I hang the arms straight down and use a short bar on a low cable to do isolation on each side of the forearm. I do a light weight for the reverse ones to form failure, throw some more weight on quick for regular wrist curls, take them to failure, then do X reps in the contracted position. I do the X reps on both sets for this exercise since I don't do a lot of volume for forearms.

Any of you who are interested in learning more about the training methodologies I am currently using, you can purchase the ebooks here. Interesting reads even if you dont plan to use the methods:
http://www.x-rep.com/xshop.htm

http://www.Jefit.com/forum/attachment.php?attachmentid=1382&d=1306464241

[Deviation]

Full ROM Crunches - 10, X reps, 10 X reps
-Most of the time, people do crunches on the floor or a flat surface. Much like the calves issue I talked about above, they are missing out on working the abs in the stretched position. An effective crunch should start with the back arched and the abs stretched out - this means performing them on a swiss ball or on the end of a bench (I use a bench). 2 sets til failure, both with x reps in the top position afterwards.
That's one thing I never got. People bragging about doing x number of crunches when they aren't even working the whole section. I love my swiss ball. Handy, cheap workout tool.

I've gotta read about this X reps thing.

[jshilko]

That's one thing I never got. People bragging about doing x number of crunches when they aren't even working the whole section. I love my swiss ball. Handy, cheap workout tool.

I've gotta read about this X reps thing.

Absolutely, I'm honestly not a big fan of crazy high reps for abs. Really I prefer weighted core exercises with a rep range only slightly higher than other body part.

The X reps thing isn't so much a new idea as it is an improvement on an old one. It's effectively partial reps after you fail on any given exercise, except you do the partials in the part of the range of motion in which the most muscle fibers fire. Typically when you do a set to failure, its the central nervous system itself that fails rather than the muscle itself. Your fast twitch fibers have a lot more potential than your CNS 'allows' you to use.

[jshilko]

http://www.Jefit.com/forum/attachment.php?attachmentid=1442&d=1306555060

chopped an older pic up with a custom JEFIT tank

[markwatson]

looks like things are progressing well! will definitely take a look at the workout you are using. I do have a question though, are you putting the weight in kg or lbs? if kg then 225 on an incline bench is incredible!!!

[jshilko]

looks like things are progressing well! will definitely take a look at the workout you are using. I do have a question though, are you putting the weight in kg or lbs? if kg then 225 on an incline bench is incredible!!!

Shoulda clarified, weights are in lbs! My best flat bench is 200kg (440lb), and i dont really work in the super low rep ranges any more so I don't plan on setting any max PRs any time soon. That's fine though, because the correlation between increases in maximal strength and hypertrophy is far from linear. Good read on the subject, talks about specifics on why the top powerlifters lack the muscularity of the top bodybuilders without really taking sides:
http://www.t-nation.com/free_online_article/most_recent/why_bodybuilders_are_more_jacked_than_powerlifters

[Robertrogo]

http://www.Jefit.com/forum/attachment.php?attachmentid=1442&d=1306555060

chopped an older pic up with a custom JEFIT tank

Ahahahah I gotta admit man that is really tight haha, that would be a sweet T-Shirt for people to be able to buy and have, Josh's Custom JEFIT Workout Tank brought to you by JEFIT haha that is what is up.

It without a doubt looks like you have an incredible setup for the amount of gear, machines and weights that you have in your workout room. Pretty much like having your own custom Gold's Gym within the confides and safety of your own home, thankfully you don't have to spend a monthly fee at a regular gym and can purchase your own gear to benefit your needs, don't have to wait for people to finish up with dumbbells, barbells or anything else that you need. That is phenomenal and I am absolutely blown away with the setup that you have and only wish I could have the same kind of workout setup that you have Josh, damn....haha

I have never tried the X-reps before but from the looks of it, it is going to provide great results both for you and if I were to try it, for myself as well. It is actually one of the first times that I have heard of X-reps (which is sad for how long I have been lifting) for I usually do negative reps at times to get that extra bit of pump in there. 440lb flat bench? Hot damn, that is really incredible as it is, the highest I have ever gotten to was 325 about 3-4 times and then that was it, I was dead and never wanted to try it again so for you to push it to 440, that is showing pure passion and determination.

I am loving pictures that you provide along with your workout because it gives us a sense of what you are going through, the atmosphere you are working out in and how determined you are to achieve your goals and dreams and I wish you all the best and look forward to your log/blogs all the time!

[mrwright]

It without a doubt looks like you have an incredible setup for the amount of gear, machines and weights that you have in your workout room. Pretty much like having your own custom Gold's Gym within the confides and safety of your own home, thankfully you don't have to spend a monthly fee at a regular gym and can purchase your own gear to benefit your needs, don't have to wait for people to finish up with dumbbells, barbells or anything else that you need. That is phenomenal and I am absolutely blown away with the setup that you have and only wish I could have the same kind of workout setup that you have Josh, damn....haha

Nevermind having that setup at my house, i wish my gym had even half of it!!

[jshilko]

Glad you guys like the set up- if your in eastern PA feel free to come get a lift in haha

[jshilko]

Ahahahah I gotta admit man that is really tight haha, that would be a sweet T-Shirt for people to be able to buy and have, Josh's Custom JEFIT Workout Tank brought to you by JEFIT haha that is what is up.

yah i think its pretty slick haha the only problem with me having a clothing line would be that everything would be black and/or red

[Robertrogo]

Glad you guys like the set up- if your in eastern PA feel free to come get a lift in haha

I was actually in Philly at this time last year in Manayunk/PhilaU so I could have stopped by and lifted with you haha, ahh how I miss Philadelphia but loving NC.

Red and Black all your color? Way of the dark beast? Seeing that red and black haha, we would do whatever colors our JEFIT Members would like to use and wear, as long as you like it, we like it

[Deviation]

chopped an older pic up with a custom JEFIT tank
Nice! You have quite the set up there.

How the heck are you getting the pics? Camera that goes off on grunts?

[jshilko]

Nice! You have quite the set up there.

How the heck are you getting the pics? Camera that goes off on grunts?

lol that last one is actually an older pic, but the camera I have now takes real nice photo bursts, so I just set it to take a burst of 10 after a 10 second timer and do my set. Then I pick out the best one and post!

[Robertrogo]

Nice! You have quite the set up there.

How the heck are you getting the pics? Camera that goes off on grunts?

I could only image, plus it was made by Apple, the creators of the Universal Cent-IPAD haha, but this time around they created a camera that takes pictures for bodybuilders with every grunt ;)

[jshilko]

OK so stressful couple of days between working to fix our vehicles and trying to clean up our proprerty (storm made an unbelievable mess of debris) so I blew off some steam tonight on photoshop and made you guys a wallpaper, hope you enjoy!

http://www.Jefit.com/forum/attachment.php?attachmentid=1473&d=1306636361

[Robertrogo]

OK so stressful couple of days between working to fix our vehicles and trying to clean up our proprerty (storm made an unbelievable mess of debris) so I blew off some steam tonight on photoshop and made you guys a wallpaper, hope you enjoy!

http://www.Jefit.com/forum/attachment.php?attachmentid=1473&d=1306636361

Im sorry about all of the mess you have had to go through the past couple of days, that is way too much especially trying to re-fix the car, clean up the mess of the storm then get back into the normal groove of things after spending the past few days just trying to re-organize yourself. You could use a nice session in the gym to clear your mind and relieve that stress.

Very nice man, liking the saying that added to the bottom, light the fire, thats what we want, to light that fire of your workout and get into the groove

[jshilko]

Today was a feel good day - got a ton of work done outside the house and still managed to get a good lift in. Normally I do traps along with this workout, but time didn't allow it today. The fruits of today's labor:
http://www.Jefit.com/forum/attachment.php?attachmentid=1524&d=1306722012

You wouldn't believe what a mess the storm left, all cleaned up now though. On to today's workout:

V Bar Pulldown - 205x10,230x10,230x10,230 x Xreps
-3 working sets with X reps in the middle of the range of motion after the third. I don't have a v-bar with handles so I just put two single handles on high cable. I've always liked parallel grip pull ups, and this exercise lets me do a similar movement but add more resistance than I could with my weight belt.

Lying Dumbbell Pullover - 50x10,50x10
- 2 straight sets - I take these nice and slow and try to 'enjoy' the stretch on my lats.

Underhand Grip Pulldown - 255x9 Drop Set > 230x8, 230 x Xreps
-One drop set with X reps in the contracted position after the drop. You'll notice that I do this same exercise for biceps - the only difference in the movement is when I do it for back, I arch my back and focus on pulling the weight and trying to pinch my shoulders together at the bottom. When I do it for biceps, I try to do it like a high cable curl - except I do it with back-sized weight haha I hope that makes sense.

Single Arm DB Row - 85x10,95x10,95x12,95 x Xreps
-3 working sets with X reps in the bottom of the range of motion after the last set. When I do single arm row I rotate a little bit at my waist and try to get my elbow almost above and behind my back (it doesn't actually get there on heavier sets, that just the movement I'm trying to create). I find this helps get that peak contraction, almost feels like a cramp at the insertion of your lat.

Bent DB Rear Delt Flyes - 40x10 Drop Set > 30x8; 40x10 Drop Set > 30x8
- 2 drop sets, no X reps. Alot of people do this exercise with arms bent all the way to 90 degrees, I like to keep my arms closer to 45 degrees. I can still go reasonably heavy there and it just feels like I'm doing the movement with the rear delt rather than the surrounding musculature. It's an easy exercise to cheat on.

Incline DB Hammer Curl - 50x10,50x10,50 x Xreps
-2 working sets with X reps in the bottom position after the second set. Just like with the regular seated DB curl, its important to get a good stretch at the bottom of the exercise. I normally like to keep tension on the muscle by stopping just short of the resting position on most exercise, but in this one, the resting position creates a big stretch in the muscle, so I actually make an effort to pause at the absolute bottom. That also stops you from swinging the weight up. Most people in the gym are wasting their time when they do hammer curls - they use momentum to get through the portion of the rep that the brachialis is responsible for and end up putting more stress on the biceps. And yes, thats a bad thing in this case. I separate my brachialis and biceps into to different workouts because the brachs are very important to upper arm development. My arms always lagged behind the rest of my body until I started to put more emphasis on the brachs.

DB Hammer Curl - 50x10 Drop Set > 40x7; 50x9 Drop Set > 40x7, 40 x Xreps
-Finish off with the standing version. Two drop sets with Xreps in the contracted position. You may need help to get the weight back up the contracted position for these X reps - you arms will be crushed if you have done this exercise and the last one appropriately. You know how I know when I hit my brachialis well? I get cramps that night that got across my elbow whenever I try to do thing like touch my face, or scratch my head, or type . . . so I hope you all enjoyed this installment of my log, cuz it was painful to create :p

http://www.Jefit.com/forum/attachment.php?attachmentid=1525&d=1306724367

[Robertrogo]

Wow to be honest with you in the picture of your house (which is gorgeous by the way and I am extremely jealous of your yard and house), it doesn't even look like the storm hit you at all, it looks like it completely went over you and didn't do a thing haha, but your wife's car proves otherwise. It is just shocking to me because I know of the state taxes in New York to own a house and to see a house and land like that in PA, I always think it has to be extremely expensive with the tax rate and everything.

Your Lats look absolutely phenomenal and the amount of sets/reps and the types of workouts that you are doing are without a doubt showing off your success.

With your back workouts do you typically try to push yourself harder (And by harder I mean do you do your reps quickly or hold for a few seconds when you reach your peak position?) and how long do your workouts typically last? How many sets do you try to do with each workout, do you try to do the typical 3-4 or do you push yourself higher to accommodate to the types of workouts/reps you do? (I read in my Muscle and Fitness magazine that typically when you go to about 8 sets or more with up to around 80+ reps, your testosterone is boosted phenomenally and you gain more strength and results)

[jshilko]

In order to enjoy the most beautiful day of the year, I lifted at work during my prep period today - our school has a nice facility considering our relatively small size, but it still forced some limitations on me, particularly for dumbbell exercises (I could only find one 90 and the highest that there were a set of was 80s). I kept rest periods a little shorter to compensate for the lower weights a bit. Here goes:

Dumbbell Squat - 60x10,80x10,80x10,80 x Xreps
- 3 sets, with X reps in the middle of the rep range on the last one. I use a box for this one, similar to my BB squat, but once again, its not to rest on, only to touch and go so I know I am as low as I want to be. Keep tension on the legs. I keep feet close and straight ahead, back straight, and I do my best to keep my hips back, almost like hack squat. If I had a hack squat sled available, I would use it instead of this.

Stiff Legged Deadlift - 135x10,225x10,225x10
-2 working sets, no x reps. I keep feet close on this one two, legs nearly locked out. I dont mind a little round in my back on this one, as long as I get the stretch in the hamstrings. For the sake of time in this lift, I did my first set of 225x10, rested long enough to catch my breath, and didnt the second set. Wasn't moving big weight, but I definitely felt this one!

Single Leg Curl - 70x9,45x9,45 x Xreps
-1 Drop Set, X reps at the top of the ROM after the drop. Normally I would do two supersets on this one, with x reps only on the second set, but once again, time was short, so I got one good one in. Normally I do lying leg curl, but the school has a hammer strength seated leg curl that is TOUGH. It lacks the mechanical advantage that a normal lying leg curl gives you (and thats a good thing). Basically the weight remains constant throughout the ROM.

Standing Dumbbell Calf Raise - 80x10,80x10,80x10,80 x Xreps
- I do these unilaterally, 3 sets, X reps at the bottom of the rep after the last set. As I said last time I did calves, DONT JUST DO THE TOP OF THE REP. Bottom out of the calves at the bottom and get a good stretch so you can get a full contraction.

Seated Calf Raise - 90x15,45x10,45 x Xreps
- One super set, X reps at the top of the ROM after the drop. Normally I do donkey calf raises here, but since I was in a different place, I figured I would mix it up since they have some different equipment. Turned out to be a good choice, really felt this one.

Hanging Leg Raises - 0x10,0x10,0x10,0 x Xreps
-3 sets with X reps after the last one in the middle of the ROM. I do straight leg raises except for the X reps. I also make a point to pause at the bottom until my body's momentum stops. Sets get a little long, but its a good grip workout too haha

All in all, it was brief workout, but a good one. Got a good sweat on in the 90 degree weather, which always makes me feel like I got something done. I dont have a 'progress pic' for you all today, so here is a pic from my afternoon activities :-)

http://www.Jefit.com/forum/attachment.php?attachmentid=1635&d=1306893873

[Deviation]

Living the good life man! Lifting & fishing.

[jshilko]

Wow to be honest with you in the picture of your house (which is gorgeous by the way and I am extremely jealous of your yard and house), it doesn't even look like the storm hit you at all, it looks like it completely went over you and didn't do a thing haha, but your wife's car proves otherwise. It is just shocking to me because I know of the state taxes in New York to own a house and to see a house and land like that in PA, I always think it has to be extremely expensive with the tax rate and everything.

Your Lats look absolutely phenomenal and the amount of sets/reps and the types of workouts that you are doing are without a doubt showing off your success.

With your back workouts do you typically try to push yourself harder (And by harder I mean do you do your reps quickly or hold for a few seconds when you reach your peak position?) and how long do your workouts typically last? How many sets do you try to do with each workout, do you try to do the typical 3-4 or do you push yourself higher to accommodate to the types of workouts/reps you do? (I read in my Muscle and Fitness magazine that typically when you go to about 8 sets or more with up to around 80+ reps, your testosterone is boosted phenomenally and you gain more strength and results)

Thanks for the compliments on the property, my wife and I worked hard to get it back in shape. We were very fortunate to get the opportunity to purchase this place. We are far from wealthy, but we managed to get it at the absolute bottom of the market. As you may have guessed from the pic in my post above, we live at a lake, which I have always dreamed of. There is also a pond right behind the house - I shoulda included it in that panorama haha

As for your questions regarding my back workout:

do you do your reps quickly or hold for a few seconds when you reach your peak position?
- This question really made me think - and here is what I came up with. On pulling exercises, which many back exercises are, I tend to hold the peak contraction. On pushing movement, I tend to not hold the contraction, and sometimes I even stop short of the end of the ROM for pushing movements. This also made me think about why I do this, which I hadnt previously thought about. Those following this log know that I am big on time under tension. On pulling movement, the peak position is not a 'resting' position, the muscle is still under tension, so it makes sense to have a brief hold in that part of the ROM. During pushing movements, however, the end of the concentric portion of the rep is usually a lock out position, and therefore takes tension off of the prime mover. Long answer to a simple question, I know haha The take away is I pause on pulls, but not on pushes.

how long do your workouts typically last?How many sets do you try to do with each workout, do you try to do the typical 3-4 or do you push yourself higher to accommodate to the types of workouts/reps you do?
-My workouts last anywhere from 40 minutes to 2 hours. I always go into the gym with what I want to do in mind, but the reality of human physiology is that it is unpredictable. Some days you feel invincible, and some days you have to force yourself through your workout. The main variable that decides which kind of day you are going to have, in my opinion, is how high of a level your central nervous system is functioning at. So how does this effect my workout length, sets, etc. On days where I feel great, I believe that my CNS is going to be able to recover from a more intense, higher volume workout, so I will add sets and sometimes I will add set extenders (extra drop sets, supersets, a negative or two). On days where I feel like I have to grind out every rep, I believe that my body will be unable to recover appropriately, so I make my workouts brief, and I do just enough so that I feel that I have created an overload. I know that is all very subjective, but I really believe you have to listen to your body. If you go and run yourself into the ground every day, without regard for the state of your body on each given day, you really aren't maximizing your gains!

[jshilko]

Living the good life man! Lifting & fishing.

Wait til the school year is over - lift, fish, golf, repeat!

[Deviation]

Wait til the school year is over - lift, fish, golf, repeat!
Man I can't see you golfing for some reason. Like bam bam on the Flintstones. :D

[jshilko]

haha I get that all the time - I'm actually the golf coach at the high school I teach at though!

[jshilko]

Lifted in the school again today - worked quickly, had a great workout though. Stretched out the arms in my polo when I put it back on afterwards :cool:

DB Overhead Press - 55x10,80x10,80x10,80 x Xreps
- 3 working sets, X reps after the third set. Ive always been a big fan of DB overhead press, I usually go heavier than this, but 80s were the highest available, so I made it work with short rest intervals.

Incline Single Arm Dumbbell Front Raise - 35x9,35x10,35 x X Reps
- 2 working sets with X reps at the bottom after the second. For this one I set up an incline bench and do alternating front raises making sure I get a good stretch in the front delt between reps. I keep my palms pronated as I feel this keep more tension on the front delt at the bottom of the rep.

DB Upright Row - 80x8,65x7,65 x Xreps
- 2 working sets, X reps at the bottom. I feel like the X reps on the last set are the beginning of my biceps workout - that always seems to get them warmed up - almost like a body drag curl.

Plate Loaded Dip Machine - 180x10,225x10,270x10,270 x Xreps
- 3 working sets with X reps in the middle after the last set. I normally do regular dips with weight added on the dip belt, but the school has an actual Hammer Strength dip machine so I figured it would be a nice way to change things up - and it was. I really got to load the weight up, it ended up being a good start to triceps.

Single Arm DB Overhead Extension - 40x10,40x10
- 2 straight sets. I do one arm at a time, not alternating. Try to keep your elbow stationary and pointing toward the ceiling. I also try to keep the dumbbell away from my body, pointing towards the wall behind me rather than behind my neck.

Cable Single Arm Pushdown - 40x8,30x6,30 x Xreps
- 2 sets, I dont usually do X reps on these ones, but I was in the mood, did them at the top of the ROM. Take the weights for this exercise and the next one with a grain of salt. the high pulley system at the school is crazy old, 30lbs feel like 100 due to the extra friction haha

Underhand Grip Pull Downs - 70x10,115x10,145x10,145 x Xreps
- 3 working sets with X reps after the 3rd set. I try to curl the weight towards my face to put more focus on the biceps. I also try to pull the elbows downward and keep them in front of my body rather than pulling them behind my back like I would in the back-specific version of this exercise.

Incline DB Curl -40x10,50x8,50 x Xreps
- 2 working sets, last one with X reps at the bottom. This is probably my favorite biceps exercise, I do it bilaterally, big stretch at the bottom and I keep my arms flared outward.

DB Free Concentration Curl-45x8,35x6,35 x Xreps
- 2 working sets with X reps at the top after the last one. I'm actually not a big fan of concentration curls, but when I do them, I do the non-supported (free). Basically bend of the hips and let the arm hang, curl the DB without letting your elbow change position in space. You will need to help your arm into position for the X reps, since you wont be able to get another rep if you go until failure in your second regular set.

Once again, I don't have a picture for you from today since I was at work, but instead you get a picture of my babies, Cloe is the red nose and Raja is the brindle :-)
http://www.Jefit.com/forum/attachment.php?attachmentid=1698&d=1306979497

Also, a biceps shot from a couple weeks ago:
http://www.Jefit.com/forum/attachment.php?attachmentid=1697&d=1306979325

[Robertrogo]

Once again, I don't have a picture for you from today since I was at work, but instead you get a picture of my babies, Cloe is the red nose and Raja is the brindle :-)
http://www.Jefit.com/forum/attachment.php?attachmentid=1698&d=1306979497


Awww they are very cute and I have a dog of my own as well, a Chow Chow so I understand that dogs are like your children and your family.

It also looks like you are making some great progress as well and glad to see even while at work you are able to get a decent workout in and continue your training

http://a4.sphotos.ak.fbcdn.net/hphotos-ak-snc4/67266_551933050112_53103079_32738293_3658950_n.jpg
http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc6/169083_559573952682_53103079_32926349_6177826_n.jp g
http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc6/167939_559574032522_53103079_32926356_251077_n.jpg
http://a6.sphotos.ak.fbcdn.net/hphotos-ak-snc6/180875_559574072442_53103079_32926359_5162646_n.jp g

FOCZ746rAQ4

[jshilko]

lol thats awesome, my dogs love to watch TV too - is that the puppy bowl on the tv?

[Robertrogo]

lol thats awesome, my dogs love to watch TV too - is that the puppy bowl on the tv?

Ohhh yeah it is, my dog loves hearing puppy sounds so she goes crazy for them all haha, just sat there for about an hour watching the puppy bowl

[jshilko]

Long day and I need to hit the sheets (up early for fishing). Today's lift will get posted tomorrow. I'm going to start posting my bodyweight on Fridays and Mondays. These are the only days I check it. Basically the way my diet works is I am very low carb on the 5 days during the week, and then I refeed on carbs on the weekend. So Friday's body weight tells me where I am at carb-depleted and Monday's weight tells me what I weigh loaded up on muscle glycogen. Here are my last few weights up to and including tonight:

Monday May 16: 220.4 lbs
Friday May 20: 216.4
Monday May 23: 218.6
Friday May 27: 215.8
Monday May 30: 217.2
Friday June 3: 213.2

[jshilko]

Here is the log from yesterday's workouts - did a little substitution at the school gym again. Probably the last day I'll be in there - dont work Monday! Also, no more explanations along with exercises, unless there is something special to note, because I've now posted my full routine with explanations in previous posts.

Barbell Squat - 225x10,315x10,315x10,315 x Xreps
Front Barbell Squat - 135x10,185x10,185 x Xreps
Single Leg Hammer Strength Leg Extension - 50x10,50x10,50x10,50 x Xreps (per leg)
-I really with I had a Hammer Strength Leg Extension and Leg Curl - the difference between these and standard leg developers is very noticeable.
Leg Press Calf Raises - 270x20,270x20
-I don't often get to use the leg press so I changed it up and did this as my first calves exercise instead of donkey calf raises
Seated Calf Raises - 115x12,90x8,115x12,90x7, 90 x Xreps
V-Sits - 12, X reps, 12, X reps
Full ROM Crunches - 12, X reps, 12, X reps
- Usually I do these off of the end of a bench but instead I did them backwards (upside down if you will) on a back extension apparatus.

So when I got in from fishing today, I opened my mailbox, and a whole bunch of envelopes came tumbling out of it. It turns out they were from BSN - I turned in about $50 worth of the rebates that come on some of their supplements and they sent me my rebates (along with a free sample in each envelope) in the form of 14 checks lol. So in order to pay me $50, they spent $1.56x14 on postage instead of sending one check. Red tape I'm guessing, but I thought some of you might appreciate it:

http://www.Jefit.com/forum/attachment.php?attachmentid=1838&d=1307217896

[jshilko]

It was good to get back in the gym today. Not used to the three days of rest, but I think it was good for the body, everything felt easy today. Any sets that are the last set of an exercise and are listed as 6 reps are Xreps. That's how I indicate those sets in my JEFIT log - even though I may do more or less 'pulses' during a set of X reps, it just is an easy way to notate it.

Dumbbell Decline Bench Press-85x10,90x10,100x15,100x6
Cable Cross Over-80x12,55x8,55x6
Barbell Incline Bench Press-235x10,235x11,235x6
Cable Incline Fly-80x10,55x8,55x6
-Did these seated rather than standing today - just something different to try to isolate a little better. I was able to go a little heavier this way as well.
Cable Wrist Curl-100x20,100x6
Cable Revers Wrist Curl-55x20

Had to cut forearms a little short - had to leave to get an appraisal on my truck and the wife's car from the storm damage - $5,056 in damage between the two vehicles - crazy!!

My morning:
http://www.Jefit.com/forum/attachment.php?attachmentid=1963&d=1307485930
It's amazing how I have trouble getting up at 6am for work, but it's easy to get up at 5am for fishing :cool:

http://www.Jefit.com/forum/attachment.php?attachmentid=1962&d=1307485928
Cut calories by about 300 this past week - starting to see more vascularity. Early in the week is nice because my muscles are still full of glycogen, and by tuesday I'm starting to dry out so its a good look.

[Robertrogo]

So when I got in from fishing today, I opened my mailbox, and a whole bunch of envelopes came tumbling out of it. It turns out they were from BSN - I turned in about $50 worth of the rebates that come on some of their supplements and they sent me my rebates (along with a free sample in each envelope) in the form of 14 checks lol. So in order to pay me $50, they spent $1.56x14 on postage instead of sending one check. Red tape I'm guessing, but I thought some of you might appreciate it:

http://www.Jefit.com/forum/attachment.php?attachmentid=1838&d=1307217896

Are you serious that they sent you 14 checks?! That is absolutely insane and horrible customer service and pretty much a huge waste of trees but I mean I guess its good you got your money back plus some free samples but they could have sent you one of those 4.95$ USPS Envelopes with the checks and free samples in rather than wasting all of those trees and envelopes. Pretty ridiculous of a company in my book ahah.

Im glad that you are still able to get some time in at the gym and being able to lift even when at school and with everything currently going on right now with the car and such. Didn't your insurance cover most of the costs involving with the damage? I thought that at least since it was by nature and not your fault that it wouldn't have to cost you a dime out of pocket (unless im retarded haha)

Well well josh the way I see it is that when you are going to work it is something that you have to do for your own life and to support your family BUT with fishing it is something you extremely enjoy doing and gives you that motivation to get up at 5am to get out on the lake and do some quality fishing. I truly wish I could live that life and be on a lake, with my own boat being able to get up at 5am before work at JEFIT and do some fishing, that is the life.

[jshilko]

Are you serious that they sent you 14 checks?! That is absolutely insane and horrible customer service and pretty much a huge waste of trees but I mean I guess its good you got your money back plus some free samples but they could have sent you one of those 4.95$ USPS Envelopes with the checks and free samples in rather than wasting all of those trees and envelopes. Pretty ridiculous of a company in my book ahah.

Im glad that you are still able to get some time in at the gym and being able to lift even when at school and with everything currently going on right now with the car and such. Didn't your insurance cover most of the costs involving with the damage? I thought that at least since it was by nature and not your fault that it wouldn't have to cost you a dime out of pocket (unless im retarded haha)


Yah, my guess is they had to send them that way because of some sort of court order - the rebate system is actually the settlement of a lawsuit - it's bureaucracy at its finest!

And yes, my insurance is covering it - those numbers are how much the checks they are writing out for the work total!

[Robertrogo]

Yah, my guess is they had to send them that way because of some sort of court order - the rebate system is actually the settlement of a lawsuit - it's bureaucracy at its finest!

And yes, my insurance is covering it - those numbers are how much the checks they are writing out for the work total!

Ahhhhhh well that makes sense, I have never owned a car or have gotten into an accident since I started driving when I was 17, so thats been about 5 years (never needed a car in Philly because I lived next to a train station and I could ride my bike to campus so no need for a car and my girlfriend currently has a car right now that we use just to get around and go back and forth to work, I live not even 2 minutes away from the JEFIT Office so it works out on my end). So I have no idea what happens when it comes to issues involving accidents and the sorts.

You can't beat the fact that they are going to give you money back though and hopefully it is enough to cover the accident and then some, that would be the best possible haha.

But the fact they are wasting paper just because its part of the settlement of a lawsuit is sad, pretty embarrassing by them but as long as you get your money back that is what matters and they didn't try to sell you short or scam you out of money somehow, companies always tend to try and do that.

[Robertrogo]

Josh has disappeared! Haven't heard an update from his camp in a long time haha, hopefully he didn't fall in the lake while fishing getting trapped by mutant fish or something haha

[Deviation]

I'm sure between golf and fishing, the updates will become monthly! LOL

[Robertrogo]

Thats true and plus he is a teacher so with that comes the summer vacation and golf/fishing/lifting and just busy especially after that storm he went through a few weeks back.

[jshilko]

http://www.Jefit.com/forum/attachment.php?attachmentid=2760&d=1309206626

Hey guys, sorry for the lapse. It's been a couple of crazy weeks and unfortunately it wasn't all because of fishing and golfing haha I had a family member who was pretty sick - had surgery and is doing much better now. I've been spending a lot of time with them so the log hasn't really been on the radar. Like I said though, things are much better, so back to it!

I've made some changes to my workout for a couple of reasons. I've had to keep them a little shorter lately because of time restraints, and since I've been taking in less calories, I've been losing a little faster than I would like to. So basically I have cut out a lot of the 'set extenders' and have been doing more straight set work. I'm also doing cardio every day now, just 20 minutes most day, but trying to get some outdoor-type cardio when I can (hiking, trail running, walking 18 holes ;-) I'll post today's workout later on today.

Some other developments since I last posted:
I'm sort of excited for the JEFIT iphone version release. Why? Because it will finally make this free ipad I got useful. No offense if any of you are big apple fans, but i feel like the first gen ipad is kind of a silly item. If it had a cam I might be able to find a use for it, but so far its best use is to keep my cats from messing up the stack of papers I keep at my desk. Oh, and playing words with friends haha but I do feel like JEFIT will be nice to use on it, even if its an designed-for-iphone app.

In other news, the wife and I are going to the UPROAR Festival in Scranton, PA at Montage Mountain. If any of my fellow A7X fans are going to that show, PM me and I'll give you a high five or something while we are there 8)

Last, next week I start two of my classes for my Masters in Ex. Sci. - One is 'Nutrition for Peak Performance' and the other is 'Essentials of Human Movement Science'. If any of you are into the nerdy side of the iron game, I'll be glad to post some of my work/assignments from those classes!

[jshilko]

Chest/Triceps
Dumbbell Bench Press - 50x12,100x15,110x12
Dumbbell Incline Fly - 50x10,65x10,65x10
Straight Arms Dumbbell Pullover - 85x10,95x10
Triceps Pushdown - Rope - 90x12,135x12,135x12,135x11
Cable Lying Triceps Extension - 135x11,135x11,135x10
Seated DB Triceps Extension - 95x10,95x10,95x10

You've heard of DOMS? How about IOMS (Instant Onset Muscle Soreness) Triceps are crushed!

[Deviation]

Glad to see you back and glad to hear everything is going better.

And damn...my triceps are aching just from reading that.

[mrwright]

Chest/Triceps
Dumbbell Bench Press - 50x12,100x15,110x12
Dumbbell Incline Fly - 50x10,65x10,65x10
Straight Arms Dumbbell Pullover - 85x10,95x10
Triceps Pushdown - Rope - 90x12,135x12,135x12,135x11
Cable Lying Triceps Extension - 135x11,135x11,135x10
Seated DB Triceps Extension - 95x10,95x10,95x10

You've heard of DOMS? How about IOMS (Instant Onset Muscle Soreness) Triceps are crushed!

I know the feeling, just got back from the gym myself and struggled to push open doors!

And is that in Lbs or KG?

[jshilko]

All in lbs, and all of the dumbbell exercises are each dumbbell. As in 100x15 means a pair of 100lb dumbbells.

[jshilko]

With that said, I would love if I could find a set of 100kg dumbbells :D haha

[jshilko]

Underhand Pull down 135x10,180x10,225x10,270x10
Barbell Bent Over Row 135x10,225x10,245x10,275x10
Cable Hyperextensions 90x15,135x12
*I really need to get a hyperextension bench, but this works. It's kind of like good mornings.
Straight Arm Push Down 135x15,135x15,135x15
Dumbbell Concentration Curls 30x15,35x15,40x15,50x12
Dumbbell Alternate Bicep Curl 35x15,35x15,40x14
* a little backward lean on the so I get a stretch at the bottom
Standing Biceps Cable Curl 90x20,90x20,90x20,90x18,90x18,90x15,90x16
(30 second stretch during rest between sets, killer)

[Deviation]

Man you are a beast. I'm at 115 on bent over rows. By the end of the set (4x10), I'm sweatin' like a pig!

I need to try the cable curls. Wonder if that would be easier on my forearms? Get a terrible pain down the side with barbell or preacher curls. Recently added forearm isolation to my routine and back off curls to see if it helps.

[jshilko]

I like cable curls for a finishing exercise because its so easy to do extended sets/drop sets/etc - easy to change the weight. Whether or not it is easier on your forearms will probably have something to do with what kind of grip you take. I use a short straight bar that has roller handles on it, I wouldnt characterize it as easy on the forearms, but if you use one of the 'EZ bar' type cable attachments that may make things easier on them. I tend to think of that bad forearm pump as a sign that I did things right on arm day. I went for a run with my wife in the evening after that arm workout and my arms & forearms cramped for about two hours after it from holding them at 90 degrees while I was running.


Man you are a beast. I'm at 115 on bent over rows. By the end of the set (4x10), I'm sweatin' like a pig!

I need to try the cable curls. Wonder if that would be easier on my forearms? Get a terrible pain down the side with barbell or preacher curls. Recently added forearm isolation to my routine and back off curls to see if it helps.

[jshilko]

One of my football buddies came to lift with me today - its nice to have a partner every once in a while, especially one that is reasonably close strength wise.

Dumbbell Shoulder Press 50x10,75x10,85x10,95x10
Dumbbell Lateral Raise 35x12,40x15,50x12,50x12
Cable Up Right Row 135x21,180x21,180x21
*Did these sort of like you would do 21s with biceps curls
Dumbbell Lying Rear Lateral Raise 20x15,20x15,20x15,20x15,20x15,20x15,20x15
*Same as cable curls yesterday, 7 sets, 30 seconds stretch between sets
Weighted Sit Up 0x20,10x20,10x20
Standing Dumbbell Calf Raise 85x15,85x15,85x15
*Supersetted abs and calves, wanted to do more calves, but they were VERY sore from yesterdays run. Running on pavement always does me in.

http://www.Jefit.com/forum/attachment.php?attachmentid=2853&d=1309391567

[jshilko]

Don't expect any eye-popping numbers today, but this workout had nothing to do with ego. I went super high on reps, only rested long enough to not vomit :-)

Leg Extensions 90x15,70x30,70x30
-Superset with-
Lying Leg Curls 90x15,70x30,70x30

Dumbbell Lunges 80x40,80x40
*These weren't pretty by the end, but I finished them out.

Barbell Squat 135x50
*Did what I call rhythm squats, quick reps, no lock out at the top in order to keep tension on muscle

Leg Extensions 90x30
*Finisher . . . for good measure

Took a road trip to DPS Nutrition in Taylor, PA today to pick up my supplements - they have a little storefront in their warehouse where you can order stuff and they go and pull it for you right away. It's nice to be close enough to go in case I procrastinate and can't wait a day for them to ship it :p

[jshilko]

Hope everyone who celebrated the holiday this weekend had a great and safe time. I spent lots of time with family, and had a fun, but exhausting, weekend! Isn't it funny how 'vacations' are rarely relaxing? At least that is my experience. In any case, today is rest and recovery for me - just gonna get a little cardio in later. Picking up a new piece of equipment for the gym tomorrow, will post once its in!

[Deviation]

Yeah I've yet to have a relaxing vacation. Sat-Sun pretty much destroyed my diet. Awaiting pics...

[utefaninutah]

Man you are a beast! Do you have any bulking routines for an intermediate lifter? Looking to change some things up in a couple weeks so I don't get stuck in one routine for too long.

[Deviation]

Man you are a beast! Do you have any bulking routines for an intermediate lifter? Looking to change some things up in a couple weeks so I don't get stuck in one routine for too long.

Not sure if he's changed it up any, but this was a routine he posted at the beginning: http://www.jefit.com/routines/workout-routine-database.php?id=2572

[jshilko]

Dumbbell Bench Press 70x10,85x10,110x10,110x10

Dumbbell Fly 50x10,70x10, 70x10 <-Drop Set-> 50x10

Cable Incline Fly 45x10,70x10, 70x10 <-Drop Set ->45x8

Cable Cross Over 45x10,90x10, 90x10 <-Drop Set-> 45x10

Cable Standing Triceps Extension 90x10,135x18, 135x18 <- Drop Set -> 90x15

Cable One Arm Tricep Extension (each arm) 45x10,45x18, 55x18 <- Drop Set -> 45x15
*Had a giant set of lying extension variations planned, but got sick and stopped short of throwing up (vomiting is a very catabolic process ;) )

Thanks for linking that routine for him Dev - I do like that one, and it is appropriate for intermediate lifters, but I found that the volume was a little high for me while I am cutting. In general, I'm not a big fan of magazine workouts, but one I had alot of success with, and one that sort of bridged the gap between football training and bodybuilding training for me, was called the Frankensplit. Its basically 3 days of bodybuilding training and 2 days of strength training per week. Sometimes it can be hard to stay motivated when you dont get to see your maximal strength improve, and this routine allowed me to mix the higher-rep, body part split workout with a strength-focused push-pull workout. So utefaninutah, this link might be worth checking out: http://findarticles.com/p/articles/mi_m0801/is_5_67/ai_n16134018/

As for the new piece of equipment I picked up today - I found a Yukon vertical leg press CHEAP on craigslist. As a bonus it is virtually unused, looking forward to adding it into the repertoire:

http://www.Jefit.com/forum/attachment.php?attachmentid=3080&d=1309990176

[utefaninutah]

Thanks for the link, I like the idea of a Franken Split. Might just play around with a few ideas and create my own to do after this routine I'm on.

[Deviation]

Nice find! What's the max weight on that? It sometimes takes a while, but CL has some great deals out there.

[jshilko]

Yah I'm always trolling on there, had to drive an hour and a half for this one but it was worth it. Some vertical leg presses are made real cheesy, but the Yukon ones have a 600lb capacity. That may not sounds like a lot on leg press, but keep in mind that on a vertical leg press you are moving all of the resistance whereas an angled leg press gives you a significant mechanical advantage.

[jshilko]

Hey everyone, just wanted to give you all an update while I am in front of a computer. On Thursday night, the community that I live in was hit with ANOTHER severe storm. They have not yet determined whether it was tornado(s) or microbursts, but it really doesn't matter, it is ugly. My wife and I were fortunate as we did not have any serious damage to our home, but there are thousands of trees down, and probably about 50 houses in our area were hit by trees. Needless to say, we do not have cable/phone/internet - I'm posting from my parents home right now. Once we have all of our utilities restored, I will resume posting to my log.
http://www.Jefit.com/forum/attachment.php?attachmentid=3270&d=1310330693

[Deviation]

Wow man. You guys seem to be getting nailed with those storms lately. Glad you avoided most of the damage.

[Deviation]

Have you emerged from the dark ages yet? ;)

[Deviation]

Testing...1...2...3. This thing still on?