jGriff's Journal: Get After It! - Page 16

**jgriffith** · 13-Jul-04, 09:48 AM

Its definitely rough, but I really enjoyed it. I'll definitely be doing it more often. I'll have to try the jump rope, that would be a great workout in itself, and its cheap and easy to do.

All I can say is that my delts are KILLING today.

**dianas05** · 13-Jul-04, 10:09 AM

Here is a link about HIIT with a jump rope: http://www.jumpropeinstitute.com/training_programs.htm Of course, you can adjust it to your own level as I have.

**jgriffith** · 13-Jul-04, 11:24 AM

Thanks for the link Diana, I'll give that a shot, I'm going to be getting a jump rope either today or tomorrow.

**dianas05** · 13-Jul-04, 04:42 PM

You're welcome.

**jgriffith** · 13-Jul-04, 06:59 PM

July 13th, 2004

Deadlift:

135 x 5
225 x 3
315 x 3
345 x 3
375 x 3
405 x 2
405 x 2

Good sets on deads here, felt much stronger this session than my last one, I'll be back in no time.

T-Bar Corner Rows:

1 plates x 10
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8

Really killed my upper middle back on this one, hit my lats hard too, great sets here, 225 x 8 was killer.

Hammer Strength Lat Pull: (Plate Loaded)

180 x 10
180 x 10
180 x 10

Good back workout today, quick and efficient. Decided to hold off on biceps tomorrow. I'm going to be doing an arm day today, biceps and triceps, looking to do some direct work there for once. Should be good for a change.

HIIT SWIMMING:

2 laps x 5

Tread water for 5 minutes

**jgriffith** · 14-Jul-04, 06:17 PM

July 14th, 2004

Close Grip EZ Bar Curl:

50 x 10
60 x 10
70 x 10
80 x 8
90 x 8

Alternating DB Curl: (Cat Style)

30 x 20, 17, 15, 10

Had to stop short on this on, had horrible cramps in my hands, couldnt hold on to the db with my pink and ring finger, not sure why that was. Just a really huge pump I guess, either way I dont like it.

Dips:

BW x 12
BW x 12
BW x 12

Reverse Grip Cable Extension: (One Arm)

40 x 20
60 x 10
70 x 6

Cardio:

Eliptical x 20 minutes

75 RPM

Overall good arm workout today, got a great pump, it was nice to hit arms directly for once, not sure what gains I'll get from it, but it was a good workout.

kenyon21 · 14-Jul-04, 11:47 PM

what exactly is cat style griff?

very nice weights on the bicep curls too by the way.

**jgriffith** · 15-Jul-04, 08:52 AM

Cat style is basically where you take a weight, and try to get to 100 reps within 6 sets, I was unable to complete it that time. Its definitely nice for a change, my biceps are always toasted after that.

and thanks

Biceps are probably the one area where I'm lacking most, but theyre coming along now nicely which is encouraging.

**jgriffith** · 19-Jul-04, 05:52 PM

July 19th, 2004

Flat Bench:

135 x 8
205 x 3
305 x 1! PR
285 x 1.5 (1, .5 Paused Reps)
255 x 4 (3, 1 Paused Rep)
245 x 4 (3, 1 Paused Rep)
225 x 6 Paused Reps

Incline DB Press:

85 x 6
95 x 5
100 x 3.5

Seated DB Press:

40 x 10
45 x 10
45 x 10

Pec Deck to Reverse Pec Deck Superset:

150 x 12, 105 x 12
150 x 10, 105 x 12
135 x 12, 105 x 12

Cardio:

Eliptical: 20 minutes, 80 RPM

Overall decent workout today, 305 was great, but wasnt really feeling all that strong on the 285, thought I'd be able to get the paused rep on that. I think I have 310 in me possibly 315 if form is perfect. However next time I think I'll do more work sets and hit a few paused singles at less weight, maybe something like 285, and possibly 295 for paused reps. Then I'll take it back to a reverse pyramid and see what I got for a 1 RM.

**Firehawk** · 19-Jul-04, 05:59 PM

Nice job on the bench dude. Chest/Tri day is by far my favorite workout now.

What supplements have you been taking?

**jgriffith** · 19-Jul-04, 06:03 PM

I was taking San V-12, which is a creatine that also gives you a pump with some kind of arginine compound. But I stopped taking it about 2 weeks ago because the pumps were becoming kinda painful. Other than that, just a multi-vitamin, and an EC stack in the morning and occasionally before the gym. I havent been as consistant with that as I should be.

**Firehawk** · 19-Jul-04, 06:06 PM

So you are almost doing all this (id say naturally, but people consider those that take pro hormones etc natural and i dont) without almost any help whatsoever.

That is awesome dude. Any progress I have made has also been PURELY NATURAL, no help whatsoever. I am afraid of them (remember my heart stories?).

Very nice dude. Keep going, cause I am not tooo far behind

.

**jgriffith** · 19-Jul-04, 06:07 PM

I really think you should start looking into some paused reps, it makes all the difference as far as progress on the bench is concerned. I really think you could incorporate it into your Max OT program. Just do 3 regular reps, and 2 paused, or 4 and 1 or whatever would work into your rep range. Its like night and day.

**Firehawk** · 19-Jul-04, 06:18 PM

Explain a paused rep to me again.

**jgriffith** · 19-Jul-04, 11:28 PM

A paused rep is when you bring the weight down to your chest, make it come to a complete stop, and then push it back up. Basically it just sits there for maybe a 2 count, and you go.