JGriff's Road to Rock-Diesel - Page 2

**jgriffith** · 09-Aug-04, 02:17 PM

Well thanks Diana, thats a good point, I'll definitely consider that. A section for lifts and explanations would definitely be good. I'm comin up with so much stuff that its definitely gonna take me a bit to get things goin, but I think this will be a fun project to take on. CLIFFSTAMP if you're interested in writing any articles as far as nutrion is concerned let me know...

Not sure if he reads my journal, so I'll definitely PM him.

**dianas05** · 09-Aug-04, 03:01 PM

I'm glad you'll consider it. If you need any help with website creations, feel free to PM because I know a lot of things regarding building sites...I'm a computer whiz!

AnnaD - TX · 09-Aug-04, 03:32 PM

Way to go on another journal! Love the title!

**jgriffith** · 09-Aug-04, 06:04 PM

Thanks Diana, I'll definitely let you know if I run into any trouble. I'm not bad with computers but I'm sure I'll need some help at some point.

Thanks Anna, its time to get serious around here and really drive towards a goal. Strength is great, but its like it never ends, its really draining mentally sometimes, atleast for me, when I'm always wanting to go heavier and heavier.

P.S. I'm trying to get the term "rock-diesel" into circulation, haha hopefully it'll catch on.

**jgriffith** · 09-Aug-04, 06:16 PM

I'm DEAD tired.

August 9th, 2004

Incline DB Press:

30 x 10
55 x 15
65 x 15
60 x 15

DB Flys:

30 x 15
30 x 15
30 x 15

Incline DB Flys: Overhand Grip:

20 x 15
20 x 15
20 x 15

EZ Bar Preacher Curls: Close Grip:

50 x 15
60 x 15
50 x 15

DB Shrugs:

45 x 15
60 x 15
60 x 15

BB Shrugs:

135 x 15
135 x 15
135 x 15

45* Incline Situps:

BW x 40
BW x 30
BW x 30

Oblique Cable Twists:

80 x 15, 15
80 x 15, 15

Jump Program:

Laundry Jump:
1 x 15

Double Leg Hop:
2 x 15

Single Leg Bounding:
1 x 30 yards

Power Skip:
1 x 30 yards

Rim Jump:
2 x 10

Ankle Hop:
3 x 20

Accelerations:
1 x 5

Summary:

Wow. Pretty good workout actually. Got a GREAT pump in my chest, biceps too for only one exercise. Had a great range of motion on all of my sets in each exercise, thats really what I'm going for now, trying to have great form and get a big pump, so today was very encouraging. Definitely a major difference in how I had been training before when my main goal was strength.

Let me just say that the jump program was HELL for me. I was able to touch the rim a few times from a stand still, something I hadnt really tried to do since high school basketball, so thats good to see. Took no longer than a 45 second rest between sets, my legs are BURNING right now. Depending on how bad my legs feel tomorrow I may not be able go as hard on my actual leg day. Right now athleticism is more of a priority than actual strength, so I may just throw squats and something for hammys in there and call it a day.

LifterMike · 09-Aug-04, 08:39 PM

awesome jgriff, sounds like your program is off to a good start

:

laura817 · 09-Aug-04, 11:40 PM

Quote:

Originally Posted by jgriffith

I'm DEAD tired.

No wonder you are tired, jgriffith. That was a great workout. It looks like you changed your volume workout as well. 15 reps of anything is a lot harder than people think.

**beefcurry1** · 10-Aug-04, 01:18 AM

Quote:

Originally Posted by jgriffith

Depending on how bad my legs feel tomorrow I may not be able go as hard on my actual leg day. Right now athleticism is more of a priority than actual strength, so I may just throw squats and something for hammys in there and call it a day.

have you given any consideration to making that your leg workout? if you do and still want a little bit of strength out of it try doing those with a medicine ball or a 25 plate in hand. just a thought. workout looks rough. keep it up. gonna let us know what your vertical is and what it becomes?

**jgriffith** · 10-Aug-04, 09:08 AM

LifterMike: Thanks bro, so far so good, definitely like how it feels so far. This jump program is really something I can get into, I've done it before and it works really well.

Laura: Ya 15 reps is a huge difference for me compared to what I've been doing, and as you could see I had to actually drop the weight back a few pounds on a couple exercises so I could be sure I could complete it. Its definitely true that your body adapts to how you train. Right now I feel like I have very little muscular endurance but that my max output is pretty decent. I'm going to be doing a sort of modified HST right now, so I think it should be interesting.

beefcurry1: I suppose I could, I know I'm getting plenty of stimulation, maybe I will make that my leg workout for a bit and just throw in some squats every now and then. I really dont want to lose all my leg strength though, so I'm not sure. I'll definitely let you know what my vertical is when I'm done, I'll see what it is right before my next jp day.

**jgriffith** · 10-Aug-04, 01:41 PM

August 10th, 2004

Lat Pull Down:

130 x 15
140 x 15
140 x 15

Seated Cable Row: Neutral Grip:

120 x 15
120 x 15
120 x 15

DB Row:

45 x 15
45 x 15
45 x 15

First 6" of this movement was all shoulder blade, real nice contraction here.

Hyper-Extensions:

BW x 15
BW x 15
BW x 15

Smith Machine Calf Raises:

225 x 15
225 x 15
225 x 15

Seated Calf Raises: One Leg:

45 x 15, 15
45 x 15, 15
45 x 15, 15

Cardio:

Eliptical: 10:00 HIIT (55 RPM - 95/120 RPM)

Summary:

So-so workout today. Could have gone heavier on the db rows, probably heavier on lat pull too, but got a great stretch and range of motion, and a nice pump in my lats. So I'm satisfied with that. The cardio felt great, really pushed it on the intense intervals. I'll step this up a minute or so each session, til I can get up to 20+ minutes or so, shouldnt take too much time I wouldnt imagine.

Also would like to note that I started another cycle of EC yesterday. Took 50mg/200mg around 9:00 AM, then 25mg/200mg pre-workout, and another 25mg/200mg @ 6:00. Didnt sleep very well so I'm going to have to either cut that last dose out or take it much earlier.

Today I just took 25mg/200mg @ 11:00 (pre-workout) I'll take another dose around 4:00 and that'll be fine for today.

mike17 · 10-Aug-04, 08:02 PM

what is EC? some kind of pro hormone?

**beefcurry1** · 10-Aug-04, 11:56 PM

Quote:

Originally Posted by mike17

what is EC? some kind of pro hormone?

EC= ephedrine+caffeine. commonly taken with asprin to make an ECA stack. good for aiding fat loss

AnnaD - TX · 11-Aug-04, 09:47 AM

would the term "rock-diesal" have anything to do with The Rock and Vin Diesal?

**jgriffith** · 11-Aug-04, 07:12 PM

no not really Anna, but thats pretty clever haha. Wouldnt mind having their physique either.

August 11th, 2004

Seated DB Wrist Curls: Underhand Grip:

10 x 20, 20
15 x 20, 20
20 x 20, 20

Static Plate Hold: One handed

2 10's x 30 seconds, 30 seconds
2 10's x 30 seconds, 30 seconds
2 10's x 30 seconds, 30 seconds
2 10's x 30 seconds, 30 seconds

Wrist Curls: Overhand Grip:

BB x 30
BB x 30
BB x 30

Rope Twists:

10 pounds x Forward Twist Up, Reverse Down, Reverse Up, Forward Down
10 pounds x Reverse Twist Up, Forward Down, Forward Up, Reverse Down, Reverse Up, Forward down

Cardio:

Stationary Bike: 15:00 HIIT 85 RPM - 125 RPM

Summary:

Wasnt going to do anything today, but decided to get a little cardio in there, and thought itd be a good day for forearms and some grip strength. I'm thinking thats what I'll do on weds from now on. My calves are a little sore from yesterday which is a good sign, I really like the smith machine calf raises.

Klinger · 11-Aug-04, 09:10 PM

Quote:

Originally Posted by jgriffith

My calves are a little sore from yesterday which is a good sign, I really like the smith machine calf raises.

Ditto - it's my new favorite way to work calves. Beats the hell out of trying to balance a loaded BB while trying to find the right toe position for a good burn.

Workouts look intense, jgriffith. How are you liking the plyo work so far?