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  1. #11
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    Quote Originally Posted by Deviation View Post
    For the light headed portion, are you eating right? Getting enough carbs and fluids?
    yeah, that was the problem, i needed to make a bigger sandwich for lunch, and i also have a water bottle with me at all times, i dont want to have to quit another workout again because of some little mistake

  2. #12
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    yeah! today's workout was decent, but i will for sure have to move my biking day to tuesday, because my legs sure werent feeling their best for my leg exercises! other than that, it went fairly well.



    Barbell Squat--------------------120.33------95.0x8,95.0x6,95.0x8
    Barbell Lunge---------------------57-----------45.0x8,45.0x8,45.0x8
    Leg Extensions-----------------125.99------90.0x12,80.0x12,70.0x12
    Seated Leg Curl----------------154-----------90.0x16,120.0x8,110.0x12
    Barbell Shoulder Press-------48------------30.0x16,40.0x6,30.0x8
    Dumbbell Shoulder Press----26.66-------20.0x10,20.0x10,20.0x8
    Dumbbell Lateral Raise-------18.66-------14.0x10,14.0x10,14.0x10
    Barbell Shrug---------------------66.66-------50.0x10,50.0x10,50.0x10
    Last edited by 78inchesofpain; 09-10-2011 at 02:18 AM.

  3. #13
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    today, im feeling pretty sore! yay

  4. #14
    Experienced Member
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    I wasn't having a very good day today, my workout suffered.

    Barbell Bench Press----------98.66 ----------30.0x16,70.0x10,80.0x7
    Machine Fly----------------------98.8------------50.0x12,78.0x8,75.0x8
    Dip Machine--------------------139.33 ----------70.0x12,100.0x8,110.0x8
    Barbell Incline Bench Press--------72-------55.0x8,60.0x6,60.0x5
    Barbell Decline Bench Press-------63.33--------50.0x8,50.0x8,50.0x6
    Triceps Pushdown - Rope-----------33.33--------25.0x10,25.0x10,25.0x10

  5. #15
    I Am JEFIT Legend Deviation's Avatar
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    Lower the reps and increase the weight. If you want to bulk up, you need to focus on heavier lifts; not more lifts.
    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

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #16
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    Quote Originally Posted by Deviation View Post
    Lower the reps and increase the weight. If you want to bulk up, you need to focus on heavier lifts; not more lifts.
    right, warm up sets, should i count those in this or what?

  7. #17
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by 78inchesofpain View Post
    right, warm up sets, should i count those in this or what?
    No. Warm up sets should be 50-60% of your working weight. Usually 10-12 reps works well for me.
    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

    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  8. #18
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    today, cardio, stationary bike

    Stationary Bike---------10.0x12,10.0x15,9.3x13


    total of 29.3k in 40 minutes

  9. #19
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    Quote Originally Posted by Deviation View Post
    Lower the reps and increase the weight. If you want to bulk up, you need to focus on heavier lifts; not more lifts.
    really focused on this today, and i decided to do the deadlifts yay, but again was unable to finish because of time, i will definitely have to cut time as much as possible when doing wednesdays

    Barbell Deadlift----------------152-----------90.0x10,110.0x8,120.0x8
    Cable Seated Row-----------126.66-------85.0x10,100.0x6,100.0x8
    Wide-Grip Lat Pulldown----114-----------85.0x6,90.0x8,90.0x8
    Underhand Pull down-------120----------100.0x6,90.0x6,90.0x6
    Back Extensions----------------0--------------0.0x12,0.0x8,0.0x8

    skipped
    barbell curl incline
    dumbell curl
    alternate hammer curl

    i really hate that i skipped a part of my workout, that thouroughly cheeses me

  10. #20
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by 78inchesofpain View Post
    really focused on this today, and i decided to do the deadlifts yay, but again was unable to finish because of time, i will definitely have to cut time as much as possible when doing wednesdays

    Barbell Deadlift----------------152-----------90.0x10,110.0x8,120.0x8
    Cable Seated Row-----------126.66-------85.0x10,100.0x6,100.0x8
    Wide-Grip Lat Pulldown----114-----------85.0x6,90.0x8,90.0x8
    Underhand Pull down-------120----------100.0x6,90.0x6,90.0x6
    Back Extensions----------------0--------------0.0x12,0.0x8,0.0x8

    skipped
    barbell curl incline
    dumbell curl
    alternate hammer curl

    i really hate that i skipped a part of my workout, that thouroughly cheeses me

    You may of skipped some but you got the most important exercises in, like the deadlift and the pulldowns which will work your back and arms so atleast you've not really left any part untouched
    Keep it up!
    E N G L A N D!

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