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  1. #21
    Experienced Member Chibuike's Avatar
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    Catching up here in this piece! LOL

    Stardate: 5-7-12

    AMD 2.0 has me doing...GASP! BODY PART SPLITS!




    Monday [Upper Body Madness...OHHHH YEEEAHHH!]




    0) AER Blah, Blah, Blah

    1) DB Bench Press - 4 x 6 - 50 lbs (this was ridiculously easy...did 2 extra reps on the last set to officially OWN it)

    2) Superset - DB Clean and Press (one arm) - 3 x 8 - 45 lbs + Pull-ups - 3 x 10 (DB C and P owned me! LOL! Finished them though even if I had to break the reps...I finished them, blast it!)

    3) DB Alternating Curls - 3 x 12 - 30 lbs (arms were screaming)

    4) Kettlebell Renegade Rows - 3 x 12 - 25 lb (I hated life after this one...the last rep of this last set I grunted like I was giving birth)

    5) DB Posterior Flyes - 3 x 10 - started with 10 lbs (er...yeah right, Mr. Genius...my muscles were like, 'You betta axe somebody!)...weak sauce...went down to 5 lbs...so sad!

    5b) Shoulder Stretches...nope...didn't happen...45 minutes was up so I stretched for 5, grabbed me grog, and ghosted.

    ===============

    Wednesday [Lower Body Fun]

    0) AER

    1) Deadlifts - 3 x 8 - 125 lbs - new PR...uber easy. 0wn3d!

    2a) Superset - DB Lunges - 3 x 6 - 30 lbs + DB Shrugs - 3 x 10 - 65 lbs

    3) Back Extensions - 3 x 12

    4) DB Rotations - 3 x 20 - 20 lbs

    5a) Seated Cradle Stretch for 2 minutes

    5b) Glute Bridges on the Bosu (at least it is good for something, right?) 2 x 20

    Friday will be upper body again...Thanks for stopping by!

    Here's some fire for your belly!

    Last edited by Chibuike; 05-11-2012 at 01:03 AM.

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  2. #22
    Experienced Member Chibuike's Avatar
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    Stardate: 5-12-2012

    You know you are dedicated when you roll up into Snap Fitness at 10 p.m. to wreak havoc in the gym yet sleep is for suckers so I chose to do it.

    Fun Friday - Upper Body Work

    0) AER

    1) Standing Barbell Military Press - 3 x 12 x 90 lbs - This was a struggle yet if I don't push myself, I won't grow. I would do 4 then rest 30 seconds then start the rest. Finished all of the sets.

    2) Superset - One Arm DB Bench Press (3 x 12 x 45 lbs) + Assisted Suplinated Pull-ups (3 x 12) - HELLO, MR. LACTIC ACID!!!

    3) Cable Extensions - 3 x 20 x #7 on the cable machine (34 lbs)

    4) New Exercise - Gorilla Ups - 3 x 15 - Result: FAYUL!!! - Could only bust out 5 of them. So I went to seated cable rows (Low Rows) and progressed from 22 lbs, 28 lbs, then last set 34 lbs.

    5) Superset: E-Z bar Barbell Curls - 3 x 12 x 35 lbs + Shoulder Stretches (various) - This made me hate life especially when I got the genius idea to lean my back against a platform to keep my form strict.

    6) Static Stretching - 5 min

    I really felt what Arnold talked about "chasing the pump"...my muscles were so engorged with blood, I felt like they would pop. I even did some poses and flexing to force more blood into them.

    You can see more about how Arnold may have been on to something with these theories here: [url]http://bit.ly/KciwLI[/url]

    POW! Week 5 workout is history. Actual workout week is week 6 because I took week 4 off fully for recovery. I will be taking off week 8 as well.

    Speaking of Military Pressing...here is a blast from the past...truly raw power and NO WAY to fake this:


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  3. #23
    I Am JEFIT Legend Deviation's Avatar
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    That article is great. Good to remind ourselves of some simple rules.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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  4. #24
    Experienced Member Chibuike's Avatar
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    Stardate: 5/14/2012

    Gym lesson of the day: Never confuse a single defeat with a final defeat. ~F. Scott Fitzgerald


    Attitude: I was a little stoked to do deadlifts today with some trepidation over doing 90 lbs goblet squats. More on goblet later.

    Goal Time To Get Out of The Gym: 45 minutes

    Rest Period Between Sets: 1 min

    0) AER

    1) Deadlifts: 4 x 8 x 130 lbs - I watched the Diesel Crew's video on how to deadlift today and I think this helped me tremendous in my pushing today. I alternated between conventional and sumo deadlift. My left lower side started to get tender yet I was able to finish. I was considered that this would affect my goblet later. My guess was right.

    2) Superset: DB RDL's (3 x 12) + Goblet Squats (3 x 10) - This was pure evil and I was the blame no doubt. More on that later.

    Round 1:

    DB RDL: a) 75 lbs - Struggled with form and self-corrected...glad I used the hook straps...remembering to lead with hips first and keep the DBs close to the thighs.

    Goblet: a) 90 lbs - Pure helter skelter. I had to suck up air and was sweating like a Justin Bieber fan in heat.

    Decided that drop sets would be the saving grace here and because I spent so long on Deadlift. I was really racing against the clock and wasn't even finished with the whole AMD workout.

    Round 2:

    DB RDL: b) 70 lbs - A little better form this time.

    Goblet: b) 80 lbs - Fighting against pain. Stopped after a few reps, rested for 30 sec, and then continued.

    I am hating life right now.

    Round 3:

    I look at the clock. 5 minutes before my 45 minutes are up. What the...?!?

    I bite the bullet.

    DB RDL: c) 65 lbs - Had to stop a few times due to my lower left side, rested for 30 sec, then finished.

    Goblet: c) 70 lbs - Incredible...this weight felt uber light...did 4 reps...rested...did 3 reps...rested...did 2 reps...and just to make sure I didn't cheat. I did 2 extra.

    **Timer goes off***

    I do my 5 minutes stretching, grab my grog, and head home.

    Was I disappointed? Yes. Then I had to step back and count the little victories such as going to the gym when I didn't feel like it, pushing 135 (only 35 lbs more until I do my body weight), and I didn't quit. I also learned about mindset...I set myself up for failure with the goblet squats by thinking 90 lbs would be heavy. So I got what I expected. I won't make the same mistake next time. Also, I think barbell RDL's suit me better for sure.

    I leave you with this thought:

    Are You Willing To Strike Out?: Simon Sinek

    In 1923, Babe Ruth broke the record for most home runs in a season. That same year, he also broke the record for highest batting average. There is a third record he broke that year that most people don't know about: In 1923, Babe Ruth struck out more times than any other player in Major League Baseball.

    The Bambino Was Willing To Strike Out
    Babe Ruth was not afraid to strike out. And it was this fearlessness that contributed to his remarkable career. He was the first player to hit 60 home runs in one season, a record he held for 34 years until Roger Maris hit 61 in 1961. He also held the lifetime total home run record of 714 for 39 years until Hank Aaron broke it in 1974.

    He held other records too. He had 1,330 career strike outs -- a record he held for 29 years until it was broken by none other than the great Mickey Mantle.

    Swing For The Fences
    Most people want to hit home runs; the problem is that they are not willing to strike out (meaning that they fear failure) in order to get there. As Babe Ruth proved, you can't have one without the other. It's perfectly fine to be a good, solid player who doesn't go down swinging that often, but it also means you won't hit that many home runs. Those players are needed on a team -- they are the consistent and reliable players.

    However, if you want to swing for the fences, you have to be willing to strike out.

    Click image for larger version. 

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    (Courtesy: Ask Men.com)
    Last edited by Chibuike; 05-15-2012 at 02:01 AM.

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  5. #25
    Experienced Member Chibuike's Avatar
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    Back with Vengeance!

    “Never, never, never, never give up.” - Winston Churchill


    I finally realized the power of mindset and how important this is especially since Monday's fail experience. By God's grace, I came with my A game to the gym.

    Let's look on how I did:

    * Goal time: 45 minutes

    * Rest: 1 minute rest between sets

    0) AER

    1) DB Bench Press: 3 x 8 x 55 lbs - Smoked it. I remembered to training cues from the recent Diesel video I watched: [url]http://bit.ly/L2X0bY[/url] and remembered to keep my back tight.

    2) Superset: Dips (4 x 12) + Kroc Rows (4 x 8 x 70 lbs) - Someone was on the dip machine so I went to another area to do dips (Winners find ways). Kroc Rows made me grunt like I was a gangsta rapper yet I finished them all.

    3) High Rep Inverted Row (100 reps x shortest sets possible) - Oh man...this was a bear. I started strong and later I would do 5 reps, then partial reps. Did an extra one rep to make sure I wasn't cheating.

    4) Behind The Neck Plate Sit-Ups (10 lb plate) 3 x 15

    5) Chest Stretches On The Wall (Actually, I did regular chest stretches standing) + Glute Bridges: 2 x 20 (I did this on the Bosu ball with my butt on the floor and extended all the way up. Cramped my right leg. Moved my right leg out more and was better. Did extra 5 reps to seal the deal.

    Mission Accomplished!

    Truly a better workout and I will make sure to keep my mindset optimum for Friday's Leg Day. After this week, I will take one week off to let the body heal then hit it again.

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  6. #26
    I Am JEFIT Legend Deviation's Avatar
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    So you think you can bench? -> [url]http://www.youtube.com/watch?v=byOk4OE_6uI&list=PL6DB1C849875D7615&featur e=plpp_play_all[/url]

    Worth the viewing.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
    -=Justin=- [URL="http://twitter.com/#!/JustinDoles"]@JustinDoles[/URL] - IG: [URL="https://instagram.com/justin_doles/"]justin_doles[/URL]- Fueled by Nerd Rage

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  7. #27
    Experienced Member Chibuike's Avatar
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    The End of A Cycle

    Late Entry - Stardate: 5/21/12

    Wrapping up my Mesocycle last week (Week 7 actual and Week 6 in the AMD 2.0 Build Muscle/Build Strength program):

    0) AER

    1) Front Squat (Smith Machine - no shame in my game!) - 3 x 12 - 70 lbs, 75 lbs, 80 lbs - Still learning the lift and grooving it in. Felt good.

    2) Superset: DB Step Up: 3 x 8 (40 lbs) + Assisted Chin-Ups (Set on number

    3) Barbell RDL's: 3 x 20 (55 lbs) - I don't think I will do DB RDL's...I rather stick with Barbell and work the exercise more this way than DBs. I may come back to DBs in the future.

    4) Hanging Leg Lifts: 3 x 15 (No swinging)

    5) Superset: Barbell Curls - 3 x 12 (40 lbs) + Shoulder Stretches

    Answering a challenge:

    One of my Tweeps from Twitter challenged me to do 20 reps of Kroc Rows. I did not do these properly yet I will do this on the next cycle.

    This week will be rest week. Look forward to this.

    Thanks for reading.

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  8. #28
    I Am JEFIT Legend Deviation's Avatar
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    This thing still on? Test...1...2...3
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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  9. #29
    Experienced Member Chibuike's Avatar
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    I be gone to a new site, Yo! I'll still pop by once and a while. (:

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  10. #30
    Experienced Member Chibuike's Avatar
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    The Return!

    I are back!

    I was over at a new site yet the site is just not as vibrant as this one and I missed all of your support.

    So I am back in the grind. I have really progressed since my last post. I even deadlifted 210 lbs (a goal of mine at a BW of 156 lbs - Video proof also ).

    I hope to see y'all here often and I can support y'all too!

    P.S. How does one log supersets on that dere Jefit Android App?

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