Author Topic: The Return of J Hustle!  (Read 32409 times)

Offline deerslayer

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The Return of J Hustle!
« on: August 17, 2012, 03:39:16 PM »
Been tossing around the idea of running a log, I used to keep everything wrote down in a notepad, but have gotten away from it these last few months. However this summer has wrecked my gut and really slowed my progress since we have been camping so much. I have tightened my diet up over the last two weeks, and I am trying to get back on schedule. I'm very busy right now but I figured that running a journal would help. Only thing hindering my schedule right now is my summer crabbing. So starting tonight, I am gonna do my best to keep this updated, maybe try and keep my stack updated and maybe a little diet info.
 ust a little info on me,
33 years old, 6'2", about two years ago or so I went from a 222lb fluffy out of shape mess down to 187, last weigh in was 198lbs (which is up right now from 193lbs). I feel as though I still fluffy, family close friends say no, but I still have the elusive pudge at the gut line and my chest needs to drop some more fat but its getting there!
Just started back on a multi, fish oil and protien.
ON Opti-men Multi vitamin
ON Fish oil
Dymatize Elite Whey Protein Isolate
N.O. Xplode (little bit of Jack3d Left here and there till its used up)

Tonight will be a big chest night for me, chest and chest only then some cardio afterwards if I am up to it. Gonna change a few things tonight from the norm, also going to try and get back to lifting one day, running the next day, lifting the following ect. I noticed the best "size" gains towards the end of last winter doing this...........So here goes nothing
« Last Edit: March 07, 2017, 09:42:09 PM by deerslayer »
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Re: Lift Big, Die Strong!
« Reply #1 on: August 17, 2012, 05:39:24 PM »
When I was doing the lifting one day running the next it was the only time I've really seen my abs. I like that plan.
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Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #2 on: August 17, 2012, 10:22:38 PM »
When I was doing the lifting one day running the next it was the only time I've really seen my abs. I like that plan.
Not overly worried about the abs right now, just need to get this little pudge off, would be more than happy with just a flat stomach.....its been years since I had that.....somewhere around high school i think ::)
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #3 on: August 17, 2012, 10:40:18 PM »
8-17-12, Chest day!

Warm up:
10m min tread mill
Push Ups 3 sets of 25,super set with Incline DB 35lb, 3 sets of 15

WORKOUT:

Incline DB's
60lb X 10
70lb X 10
80lb X 8
85lb X 7

Flat DB's
65lb x 10
75lb x 10
85lb x 10
95lb x 6

Flat DB Fly's
25lb x 15
30lb x 15
35lb x 12
40lb x 10

Decline DB's
60lb x 10
70lb x 10
80lb x 10
90lb x 4

Chest Dips
4 x 10

Machine Fly's super setted with Push ups
(the fly's are light weight as to squeeze and burn out the chest and simply a finishing exercise)
5 sets @ 85lb x 12 x 12 pushups

Tipped the scales at 195.8lbs when I left

At this point I am pretty well exhausted, no cardio as planned as its getting late, Starting with the inclines really set the tone for the workout, first time I have ever started with them, I liked it, I could really feel my chest burning thoughout the rest of the workout, and I had a serious chest pump happening, actually felt good about myself walking around the gym. Cardio Tomorrow maybe working in some core exercises.
« Last Edit: August 17, 2012, 10:43:52 PM by deerslayer »
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #4 on: August 18, 2012, 04:56:00 PM »
8-18-12
Cardio and abs

3 miles on the treadmill in 35 min

decline sit ups:(bench adjusts, each set the bench is set higher than the last)

Set 1-35

set 2-35

set 3-25

set 4-25

Kneeling cable crunch:

25lb x 25

35lb x 25

45lb x 25

55lb x 25

Hanging Knee ups:
 
4 sets of 10

Oblique Crunchs (life fitness oblique machine)

BW x 15

10lb x 12

10lb x 10

Feel pretty good, didnt run at my normal pace as I havent been running as much as usual so I am getting back to it slowly, I do have a feeling my abs are gonna kill me tomorrow......Arm day in the morning!



You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

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Re: Lift Big, Die Strong!
« Reply #5 on: August 18, 2012, 05:11:13 PM »
8-17-12, Chest day!

Warm up:
10m min tread mill
Push Ups 3 sets of 25,super set with Incline DB 35lb, 3 sets of 15

WORKOUT:

Incline DB's
60lb X 10
70lb X 10
80lb X 8
85lb X 7

Flat DB's
65lb x 10
75lb x 10
85lb x 10
95lb x 6

Flat DB Fly's
25lb x 15
30lb x 15
35lb x 12
40lb x 10

Decline DB's
60lb x 10
70lb x 10
80lb x 10
90lb x 4

Chest Dips
4 x 10

Machine Fly's super setted with Push ups
(the fly's are light weight as to squeeze and burn out the chest and simply a finishing exercise)
5 sets @ 85lb x 12 x 12 pushups



your #'s are similar to mine..
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Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #6 on: August 18, 2012, 05:24:43 PM »
I saw that, but I think you have me by a little bit. My reps were off some on the flat though to starting with the incline, but wow am I sore today!!!!! Feels good!
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #7 on: August 19, 2012, 08:36:48 PM »
Tri's & Bi's this morning

Warm up:
10 min treadmill
BB wrist curls
30lb x 20
40lb x 20
50lb x 20

One arm OH DB extensions
15lb x 15
20lb x 15
20lb x 15

Workout:
EZ curl OH extensions
40lb x 12
50lb x 12
60lb x 10
70lb x 10

Tricep cable push downs
50lb x 12
60lb x 12
70lb x 12
80lb x 5

CGBP
115lb x 12
135lb x 12
155lb x 10
175lb x 6

Skull crusher's super setted with CGBP
40lb x 12/25 CGBP
50lb x 12/25CGBP
60lb x 10/25 CGBP
70lb x 6/25 CGBP

Straight bar curls
45lb x 12
65lb x 12
75lb x 12
85lb x 8

Seated DB curls
20lb x 12
25lb x 12
30lb x 12
35lb x 12

EZ curl Preacher curls
40lb x 12
60lb x 12
70lb x 8
80lb x 5

Standing 1 arm cable curls
17.5lb x 12
22.5lb x 10
27.5lb x 8
27.5lb x 8

Felt really good this morning, arms were pretty pumped. I know I dont curl anything impressive, I try to concentrate more on full extenstion and the form than impressing people with the curl weight, not that im trying to explain my candy ass numbers ;D
Crabbing after work tomorrow, not sure if i will get the cardio in or not......
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #8 on: August 22, 2012, 05:15:09 AM »
8-21-12
Chest & Shoulders
Due to the fact I feel my chest is lagging in my progression, and under the advice from a good friend I have decided tos tart hitting my chest twice a week. One main heavy day, and this lighter day with more volume. I did a similar workout last week and felt really good when I left. I alterted it a bit this week, but then I forgot my standing shoulder press (grrr really like that too) so next week I am gonna rearrange it again

Warm up:
10 Min treadmill
BBBP super setted with pushups
95lb x 15 x 15 PU's

95lb x 15 x 15 PU's

95lb x 15 x PU's

Workout:
Each chest set is super setted with a shoulder set

BBBP
135lb x 12

135lb x 12

135lb x 12

135lb x 12

Wide Grip Lat Pull Down (behind head)
100lb x 12

105lb x 12

110lb x 12

115lb x 12

Incline BBBP
115lb x 12

115lb x 12

115lb x 12

135lb x 12

Wide Grip Pull ups
BW x 6

BW x 6

BW x 6

BW x 6

Bent Over BB Rows

45lb x 12

65lb x 12

85lb x 12

95lb x 12

EZ Curl Lying Pull Overs
40lb x 12

50lb x 12

60lb x 12

70lb x 12

DB Front Lat Raises
15lb x 15

20lb x 15

25lb x 15

30lb x 15

Decline Push Up's
15

15

15

20

Smith Machine Behind the Back Shrugs
110lb x 15

130lb x 15

150lb x 15

170lb x 15

The weights right now arent impressive with this routine, I am starting out a little low, especially on the BP's, I think I am gonna try and up the weight on the BP's 10lbs each week and see how it feels and how I do with the reps, I want to keep the reps up more than the weights, I am also trying to be carefull as I tend to get shoulder discomfort in my right shoulder when doing the BBBP's, kinda why I focus on going heavy on the DB's instead. If anyone has any input on this chest and shoulder routine I would be happy to hear it, gonna try and switch some things around so I can squeeze in the shoulder press's
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #9 on: August 23, 2012, 05:05:35 AM »
8-22-12
Cardio and abs

3.15 miles on the treadmill in 35 minutes

Decline Crunchs
40

40

25

25

Kneeling cable crunch's
45lb x 20 (forgot how many reps i did last week)

55lb x 25

65lb x 25

75lb x 25

Hanging Knee ups
BW x 10

BW x 10

BW x 10

BW x 10

Gave in after the last set of knee ups. Long week so far and Im beat, legs were sore as well for some reason, as well as my shoulders and upper back is tight as hell!!!! Never had soreness in my shoulders like this before, thinking maybe I shoulder stick with the same shoulder routine for a little while, feels good!
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

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Re: Lift Big, Die Strong!
« Reply #10 on: August 23, 2012, 12:20:56 PM »

BBBP
135lb x 12

135lb x 12

135lb x 12

135lb x 12

The weights right now arent impressive with this routine, I am starting out a little low, especially on the BP's, I think I am gonna try and up the weight on the BP's 10lbs each week and see how it feels and how I do with the reps, I want to keep the reps up more than the weights, I am also trying to be carefull as I tend to get shoulder discomfort in my right shoulder when doing the BBBP's, kinda why I focus on going heavy on the DB's instead. If anyone has any input on this chest and shoulder routine I would be happy to hear it, gonna try and switch some things around so I can squeeze in the shoulder press's

at 12 reps you're really at the upper range hypertrophy and closer to endurance training. I would personally rather do DB's twice a week if the shoulder is an issue. No one ever got big pecs doing 135 x 12, unless maybe it's a 112 lb Woman.
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Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #11 on: August 23, 2012, 02:11:07 PM »

BBBP
135lb x 12

135lb x 12

135lb x 12

135lb x 12

The weights right now arent impressive with this routine, I am starting out a little low, especially on the BP's, I think I am gonna try and up the weight on the BP's 10lbs each week and see how it feels and how I do with the reps, I want to keep the reps up more than the weights, I am also trying to be carefull as I tend to get shoulder discomfort in my right shoulder when doing the BBBP's, kinda why I focus on going heavy on the DB's instead. If anyone has any input on this chest and shoulder routine I would be happy to hear it, gonna try and switch some things around so I can squeeze in the shoulder press's

at 12 reps you're really at the upper range hypertrophy and closer to endurance training. I would personally rather do DB's twice a week if the shoulder is an issue. No one ever got big pecs doing 135 x 12, unless maybe it's a 112 lb Woman.
Well next week will be 145 for all the sets, 155 the following week ect with the expectations of continuing to add 10lbs each week, i wont be staying with the 135lbs. My goal is to eventually be able bring the BB weights up for continuous reps say up to 225lbs without shoulder discomfort
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

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Re: Lift Big, Die Strong!
« Reply #12 on: August 23, 2012, 06:14:31 PM »

BBBP
135lb x 12

135lb x 12

135lb x 12

135lb x 12

The weights right now arent impressive with this routine, I am starting out a little low, especially on the BP's, I think I am gonna try and up the weight on the BP's 10lbs each week and see how it feels and how I do with the reps, I want to keep the reps up more than the weights, I am also trying to be carefull as I tend to get shoulder discomfort in my right shoulder when doing the BBBP's, kinda why I focus on going heavy on the DB's instead. If anyone has any input on this chest and shoulder routine I would be happy to hear it, gonna try and switch some things around so I can squeeze in the shoulder press's

at 12 reps you're really at the upper range hypertrophy and closer to endurance training. I would personally rather do DB's twice a week if the shoulder is an issue. No one ever got big pecs doing 135 x 12, unless maybe it's a 112 lb Woman.
Well next week will be 145 for all the sets, 155 the following week ect with the expectations of continuing to add 10lbs each week, i wont be staying with the 135lbs. My goal is to eventually be able bring the BB weights up for continuous reps say up to 225lbs without shoulder discomfort

That's what I did, I'm up to 225 x 4 (until tomorrow)  ;D
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Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #13 on: August 24, 2012, 05:00:22 AM »

BBBP
135lb x 12

135lb x 12

135lb x 12

135lb x 12

The weights right now arent impressive with this routine, I am starting out a little low, especially on the BP's, I think I am gonna try and up the weight on the BP's 10lbs each week and see how it feels and how I do with the reps, I want to keep the reps up more than the weights, I am also trying to be carefull as I tend to get shoulder discomfort in my right shoulder when doing the BBBP's, kinda why I focus on going heavy on the DB's instead. If anyone has any input on this chest and shoulder routine I would be happy to hear it, gonna try and switch some things around so I can squeeze in the shoulder press's

at 12 reps you're really at the upper range hypertrophy and closer to endurance training. I would personally rather do DB's twice a week if the shoulder is an issue. No one ever got big pecs doing 135 x 12, unless maybe it's a 112 lb Woman.
Well next week will be 145 for all the sets, 155 the following week ect with the expectations of continuing to add 10lbs each week, i wont be staying with the 135lbs. My goal is to eventually be able bring the BB weights up for continuous reps say up to 225lbs without shoulder discomfort

That's what I did, I'm up to 225 x 4 (until tomorrow)  ;D
Ya, I can do 225lb now for 4-6 normally as my last set, I have never really gone for my max 1rm, would like to be able to rep 225 for say, 10-12, then start moving toward some bigger numbers. Im gonna have to figure something out as my gym's DB's only go to 100
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"

Offline deerslayer

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Re: Lift Big, Die Strong!
« Reply #14 on: August 24, 2012, 05:11:29 AM »
8-23-12
Leg Day,
Didnt really go to heavy or do too much, havent hit legs hard in a while due to some knee soreness and trying to save them for my running, so I went easy, also didnt get off work til late (530) and hadnt had much to eat in the afternoon.

Warmup:
10 min  treadmill (with varying inclines)
BB squats
45lb(bar) x 15
65lb x 15
85lb x 15

Workout:
BB Squats (ATG)
135lb x 8

155lb x 8

175lb x 8

185lb x 6

205lb x 4

225lb x 2

135lb x 6
Legs are screaming at this point

Straight leg Dead Lifts (first time ever trying these, wanted something different)
45lb x 12 (bar)

65lb x 12

75lb x 12

85ln x 12

95lb x 12

105lb x 12
These felt really good, hamstrings were on fire, was afraid to go to heavy as I have never done them and was fearfull of my lower back)

Seated Calf Raises (machine weight of 60lbs unloaded)
110lb x 12

130lb x 10

150lb x 10

170lb x 8

190lb x 6

Seated Back extension
130lb x 8

150lb x 8

170lb x 8

190lb x 8

Done at this point, legs were wobbly and I was starving. I wanted to throw in some more lower back and some leg extensions but I was beat and needed dinner and my bed. 330am  mornings are wearing on me this week. will hit legs a little harder next week with seated press and extensions. Off for friday night, crabs and beer, heavy chest on sat morning!
You may be a beast, But I'm a fucking animal!

You must show no mercy.....nor have any belief whatsoever in how others judge you..... for your greatness will silence them all-
"The Ultimate Warrior"

Proving people wrong is something I do on a daily basis-
"Mark Bell"