jGriff's Jammin' Til Jamaica Journal

[jgriffith]

OK, here's the scoop folks. I've been cutting since February 4th, so a little over a month, things are goin good but I need to get hardcore for the last month because April 19th, I'm on my way to Jamaica for the week. Figure that will be a nice break for the last 2 months I have to prepare for the beach back home.

Results so far:

Since February 4th, I've gone from 265.3 to 245.5 (242 at my lowest, Just got back from a booze fest visiting my buddies back at school, no good but tons of fun : : ). I've been able to maintain the measurements on my Chest and Bicep, while losing 2+ inches on my waist and nearly half an inch on my neck.

I'm at work right now so dont have current measurements, will add tommorow morning first thing as well as before picture and current picture.

Goals:

My Goals for this month are to lose as much body fat as possible while maintaining my chest and bicep measurements. I'll be upping the cardio a lot, both high intensity and low. I've decided to scrap the remainder of my HST program because I'm just so sick of the higher reps and lighter weight. I think I had good results but its just not fun in there anymore and I think it needs to be.

I'll be posting my body weight every morning along with my workout from the day before. Every Monday I'll be posting my measurements. Wish me luck!!!

[jgriffith]

Here are my improvements up to today.

February 4th

Age: 19
Height: 6'3"
Weight: 265 lbs
Waist: 42"
Chest: 44"
Bicep: 16"
Neck: 16.5"

March 17th

Height: Still 6'3"
Weight: 245 lbs
Waist: 39.6"
Chest: 44.5"
Bicep: 16.25"
Neck: 16"

Now I have 1 more month til my trip, so at that point I'd like to be 235 lbs without losing anything from my chest or bicep. I'd like to get my waist down to a 38", this could be a stretch but I'm going for it.

[atherjen]

Wow looks like some great progress!! Keep it up!
Im so jealous your going to Jamaica too!!

[jgriffith]

Weighed in at 244.2 today. I'm guessing thats all water, I ate like crap yesterday and drank like a fish. St. Patty's day is great, the day after....not so much. Im still ridiculously sore from Monday. Chest and triceps dont feel that good at all. I'll try to get out for a jog today to get rid of some of that lactic acid.

Athergen: Thanks a bundle. I have a huge duffle bag I might be able to squeeze you in to. You may be a little too big to go in the overhead bin, but I can probably stow you away underneath

[atherjen]

hahaha! I wish!

Im sure you are just holding a bunch of water too! drink lots of water and itll flsuh itself out before you know it!

[jgriffith]

I've been pretty bad about staying updated with this but here we go.

Today I weighed in at 244.2, I've drank a gallon of water the last two days and have just been walkin around with a gallon jug with me, makes me feel much better.

I measured my waist this morning and its down to 39.25, felt relatively lean this morning, always nice

I went in and did 30 minutes of cardio keeping my heart rate at about 70% of max, felt awesome afterwards. I also did the same Sunday night. I'm going to be doing cardio in the morning now on an empty stomach and we'll see how that goes.

[MonStar]

Damn man, everything is looking damn good! Keep up the hard work, it's obviously paying off like crazy. :

[atherjen]

Sounds like your progress is still continuing! Keep up all the hard work! its paying off!

[jgriffith]

This morning weighed in at 240.8 lbs. I had a gallon of water again yesterday, stayed well hydrated, i'm wondering where that much loss came from, we'll see when I weigh in tommorow if its anything real, my guess probably not.

Yesterday I had chest triceps and abs, went something like this:

Flat Bench:

135x8
175x5
205x5
245x4 (Really wanted 5 on this one, couldnt get it though )
Unfortunetly had a horrible spotter, no one was in there and I was limited to some dub, I started the reps and he'd practically hold onto the bar the whole time, I told him on the 2nd rep "I got it man" lost my rhythm and focus for sure, oh well I'll get it next time.

Incline Bench, DB's

90 x 7
80 x 8
80 x 7

Didnt feel that great today on incline at all, I dunno what thats about.

Vertical Bench Machine:

140 x 10
170 x 10
205 x 8
230 x 6

V-Bar Cable Push downs:

120 x 10
160 x 10
200 x 10

Drop Set

200 x 10
140 x 8
80 x 8

Skull Crushers:

60 x 10
70 x 8

Dips:

2 x 10

Triceps were toast after the dips, I was ready to go home.


Abs

Weighted Decline Situps:

(45 lb plate) 3 x 12

Lying Knee Raise Machine:

2 x 10 (30 lbs)

Obliques w/ cable crossover:

60 x 10
80 x 10
80 x 10

Vertical Crunch Machine:

60 x 15
100 x 10
150 x 10

MonStar and Atherjen: Thanks for the encouragement as always. I certainly will keep it up.

[jgriffith]

This morning I weighed in at 241.6 figured the 240 was a little low to be a solid number. Had another gallon + of water yesterday, I've really been trying to drink a lot of it.

Today I hit the gym nice and early and did a fairly easy leg and shoulder workout. I havent trained legs in awhile because of an ankle/foot injury. Wisely this time I decided to go light on the legs while getting back into it, because I know last time I jumped right back in I wasnt able to walk for days. Heres what it looked like.

Squats:

95x12
135x10

Deadlift:

95x12
135x10

Military Press (dbs):

35 x 12
40 x 12
45 x 12

Lateral Raise Machine:

105 x 10
135 x 10
155 x 10

Rear Delts (dbs)

35 x 10
40 x 10
50 x 10

Cardio:

Stationary Bike x 30 minutes @ 65% Max heart rate

Did some stomach vacuums last night, I kinda like the feeling haha, weird. anyhoo...

[jgriffith]

Weighed in at 244.6 lbs today, cheated like crazy last night. Ate a New Yorker from Pizza hut w/ ham and green pepper, man it was good. Total cals yesterday was around 5000 I'm guessing. This morning I got into the gym nice and early for Back and Biceps. Heres how it went:

Ghetto T-Bar Row: (Saw this in MonStars Journal and gave it a go)

1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 6

Lat PD:

120 x 12
160 x 10

Hammer Strength Rows:

1 arm at a time

45 x 12
70 x 12
80 x 10
90 x 8

Bent Row DBs:

100 x 8
110 x 7

Row Machine:

110 x 12
140 x 10
160 x 8

Hyper Extensions:

2 x 10

Biceps:

Cable Curls (1 arm)

70 x 10
70 x 10
70 x 10

Hammer Curls w/ Rope:

140 x 10
160 x 10


I was real spurratic today, didnt have much focus or intensity. I think cuz I was kinda rushed before work. I dunno, I was able to hit my back pretty good, I dont think I did enough for biceps although I feel them a lot when I'm doing rows. Anyhow, I'm takin the weekend off from lifting, I'm going to do some abs and cardio sunday night, but that'll be it, give me a chance to regroup and get serious again.

[jgriffith]

Weighed 246.2 this morning . Ate horrible this weekend and drank a lot saturday night, saw Dead Prez in concert and some other underground hip-hop acts, was fun atleast. I've decided to give up drinking til Jamaica, I think thats really hindering my progress right now. Today I have chest and triceps, my favorite day! I'm pumped. I really want to get 245 x 5 on the flat bench, I know I have it in me, we'll see. I'll post my workout later today.

[jgriffith]

Weighed in this morning at 242.8. Ate well yesterday, high protein. My water intake was down a little. This morning I woke up and ran a mile, pretty low intensity (around 8:00 minutes) Honestly didnt feel that great doing it, but I think I'm going to start running every morning. Yesterday in the gym I did chest and triceps heres how it went.

Flat Bench

135 x 8
175 x 5
205 x 5
245 x 4 (thats 2 chest days in a row I've missed that )
275 x 1 (missed)

Incline Bench DBs

85 x 10
95 x 6
105 x 2 Much heavier than I thought itd be

Vertical Bench Machine:

140 x 12
175 x 12
195 x 10
210 x 10

V-Bar cable extensions:

140 x 10
200 x 14
250 x 6
Drop Set
180 x 12
140 x 12
80 x 12
40 x 20

Not the best weights on this drop, next time I'm going to do 200, 160, 120, 80. Still tore the triceps up.

One Arm Reverse Cable extension (kinda like a standing kick back)

50 x 10
60 x 10
60 x 10

Tricep Circuit

8 x 8 x 1

[jgriffith]

243.6, back and biceps

dont remember much of the weights, good workout, a lot of volume.

highlight: seated rows 200 x 15

[jgriffith]

240.6 , drank plenty of water yesterday, diet was good. Has anyone heard of "wow cow" ice cream? It may just be somethin down here, at the local ice cream place but its only 9 fat free cals per oz, and it tastes great, amazing. Today I'm working shoulders/traps, and abs. Will post more later.