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  1. #11
    I Am JEFIT Legend Deviation's Avatar
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    Yep. That's a good one. Gets the heart going.
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  2. #12
    Senior Senior JEFIT Member amcredle's Avatar
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    Ok so. if I didnt mention before ill say it now. I work grave yard shift 7pm-7am. So once in a wile im not very motivated to go to the gym. Today was one of those days. So between being tired and being pretty sore from doing M100s yesterday i was looking for a excuse not to go. But i went and had a great work out. Its amazing how a sometimes you dont feel like working out but when you go anyway you feel great.

    Today workout

    squats
    75lbs x 5
    105lb x 3
    130lbs x 2
    165lbs 5 sets of

    Overhead Press
    45lbs x 5, 45lbs x 5, 50lbs x 3, 65lbs 5 sets of 5

    DEADLIFT

    85lbsx5, 120lbs x 3, 160lbs x 2, 195lbs x 5sets of 5

    Deadlifts today felt great. think i finally got my form down after watching Rips videos


    Pullups

    BW x 8, BW x 5

    Preacher Curl Machine
    45lbs x5, 45lbs x 5

  3. #13
    More Experienced than a Senior mrwright's Avatar
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    Thats one of the things i find, if you can't be bothered but force yourself to go, once youve got into it and the bloods pumping youll love it and feel great!


    an i've gotta ask do you really feel like you've had a good all over workout from just the few simple exercises? things like these just make me feel like theres not enough to work everything
    E N G L A N D!

  4. #14
    Senior Senior JEFIT Member amcredle's Avatar
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    Right some of the weight is light. But since you add weight everytime you go the gym. its very effective and yes i feel I have a good work out. Its all compound lifts so you are working the fullbody. In a couple of weeks when the Squats start to get heavy thats when you really feel the work out and toll it takes on you to complete. But overall ive done this program once before and made great gains in muscle tone and strength. Not to mention All the compliments i receiving from people. I think people psych them self out at times. more isnt always better...

    But this program is basically the same as ripptoes starting strength and others and have been proven to work.

  5. #15
    More Experienced than a Senior mrwright's Avatar
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    the weights are probably more than i could manage haha!

    But i'm glad it's working for ya man, just looking at it now an the different muscles used for each exercise i spose it is getting you a complete workout, back legs shoulders triceps biceps forearms are all getting worked

    i might give something like it a try, i'm 1 of those people you mentioned tho, more to an extent is better!

    and i HATE squats! last time i did them it was with about 14KG of weight and i could barely walk for a week! haha
    E N G L A N D!

  6. #16
    Senior Senior JEFIT Member amcredle's Avatar
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    when i first started squating last year. i started with the bar. 45lbs..after 12 weeks i was squating 295LBS. Squating was not something i did either untill i started this program. actually i did non of these lifts except bench press

    here is a article of the subject

    [url]http://skinnybulkup.com/compound-exercises/[/url]

    Seems to me thebest programs are one that include both compound and isolation lifts. however most experts agree that you should focus on compound lifts when starting out.

  7. #17
    I Am JEFIT Legend Deviation's Avatar
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    Gotta keep it simple. Compound lifts are great exercises by themselves. The beauty is you end up needing fewer different exercises to build up muscle. I think you were just slackin mrwright.
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  8. #18
    Senior Senior JEFIT Member amcredle's Avatar
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    Action is the foundational key to all success.
    Pablo Picasso


    Its Thankgiving weekend. Start of the Holoday shopping season. Its easy to put your health aside and wait till the new year to start getting in shape. But why, why wait dont through your progress down the drain. Keep working out and achieve your goals. If you havent started working out yet, start now. How can you achieve anything in life if you you refuse to take action and put everything off to a later date !!!!

    Hope everyone enjoyed Thankgiving yesterday. I know i did. Got in some real good eating to. Today is friday so it was back to the gym for me me. I felt really good. and i was 1 of only a few people in the gym so that was nice too.

    its friday so id like to recap where i started and then go into my workout for today !!!!

    week 1 Wedsnday nov 9th

    Squat : 135lb
    OverHead Press: 50lb
    Deadlifts: 1 set 165lb
    Bench : 145
    Barbell Row: 95


    Pretty good start. nothing to brag about, but everyone has to start somewhere.

    today ends week 3 and here are my stats

    Friday November 25th

    Squat: 170lbs 5 sets of 5
    Bench press: 160lbs 5 sets of 5
    Bend over row: 105lbs 5sets of 5
    Dips: BWx 10, BW x 10, BW x 15
    Abs work


    So i feel good so far with my progress. what im most exited about is that im starting to feel comfortable doing barbell rows and Deadlifts. I think my form is coming along quit well. Its amazing how when done correctly how much different it feels when you lift.

    Next friday week 4. Is mile stone week for me. I should meet all my week 4 goals. I will also weigh myself and take measurements. Although.

    I also did a extra set on the bench press today. I was able to lift 160lbs for 10 reps. according to Jefit that gives me 1 rep mas of 213lbs !!!! Thats almost a personal record for me. Most ive been able to lift before a year a 2 ago was 225.. and that was 1 rep and i really struggled. I hoping to blow that away this year !!!

  9. #19
    Senior Senior JEFIT Member amcredle's Avatar
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    Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.
    Thomas Jefferson


    Thats my quote of the day. I think its so fitting. Having the right mental attitude means a lot. I alot of people want to loose weight, They want to get stronger, faster bigger. but if your head is not in the game your not going to achieve those goals. Take the time get you mind right. Make a conscious choice to change your life and start now not later !!!!

    Ok so today was the start of week four. Got to the gym late today but still made it. I felt a lil stiff today but i went through my lifts with no real problems. I felt good and I felt strong. Im really liking my progress so far. the first four weeks was easy. but I think things will start to get challenging starting week 5 and on...

    Todays work out

    Squat- 175lbs 5 sets ,5 reps
    Overhead Press- 70lbs 5 x 5

    Deadlifts 85 x 5, 125 x 3, 165 x2, 205lbs x 5 PR
    Pullups- BW x 10, BW x 8
    Chin Ups- BW x 10

    --------------------------

    Wedsnday and friday are milstone days. Week 4 im supposed to hit these goals


    By week 4

    Squat 185 X 5
    Bench 165 x 5
    Overhead Press 75 x 5
    Barbell Row 115 x 5
    Deadlift 215 x 5

    I dont think ill have a problem with those. i will also take. body measurements this week.

    Tuesday is non lifting day but i will do M100 and some ab work !!!

  10. #20
    I Am JEFIT Legend Deviation's Avatar
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    I don't think you'll have any issues hitting those goals. Keep it up!
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