JGriff's Road to Rock-Diesel

[jgriffith]

August 16th, 2004

Incline DB Press to DB Preacher Curl Superset:

60 x 15, 30 x 15,15
65 x 15, 30 x 15,15
70 x 15, 30 x 15,15

Great sets here.

Incline Butterflys: Neutral Grip:

20 x 15
25 x 15
30 x 15

Cable Crossovers:

50 x 15
50 x 15
50 x 15

Really good squeeze here, nice pump.

DB Shrugs:

65 x 15
65 x 15
65 x 15

Crucifix Cable Curls:

40 x 15
50 x 15
50 x 15

Really nice squeeze on the peaks of my biceps, this was definitely nice for a change.

One Armed Plate Shrugs:

45 x 15,15,10,10,5,5
45 x 15,15,10,10,5,5

EZ Bar Preacher Curl: Close Grip:

50 x 15
50 x 15
50 x 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:

Overall very very good workout. Felt very strong on my presses. I'm looking forward to going to 10 reps next week. My biceps got a GREAT pump, definitely good to see. Measured them afterwards and they were a solid 17" up a 1/2 inch from when they are cold.

The jump program went GREAT today, my endurance is really going up. I was able to do the exercises practically back to back to back, no need for rest really.

I'm not going to be able to go to the gym tomorrow as I'll be driving down to NC for school, I'll be able to get in a workout on wednesday hopefully, but this week is going to be hectic. So I may not be able to get the volume in that i'm looking for but I definitely will be able to do something.

[Andrea]

I hope everything is going well Griff. Did you make it back to NC okay? I've seen a lot of people who go to Elon Univ. here in VA lately.

[SurfinAmy]

Originally Posted by jgriffith

August 16th, 2004
The jump program went GREAT today, my endurance is really going up. I was able to do the exercises practically back to back to back, no need for rest really.

Great!!!! :
-Amy

[jgriffith]

Thanks Andrea and Amy, I'm in NC safe and sound, just got my computer fixed so I'm officially back in action. Lookin to hit the gym today, so I'll post my workout then.

[jgriffith]

September 7th, 2004

Flat Bench:

135 x 8
185 x 3
295 x 1
275 x 1.5
255 x 3.5

Incline DB Press:

70 x 8
80 x 8
90 x 8

EZ Bar Preacher Curl: Close Grip:

75 x 10
85 x 8

DB Hammer Curls:

25 x 12
25 x 12
25 x 12

[jgriffith]

September 8th, 2004

Deadlifts:

135 x 5
225 x 5
315 x 3
365 x 3
405 x 2

Lat Pull Down:

140 x 10
180 x 8
200 x 8

Bent Rows:

115 x 12
115 x 12
115 x 12

DB Shrugs to One Arm Plate Shrugs:

65 x 10, 45 x 10,10
65 x 10, 45 x 10,10
65 x 10, 45 x 10,10

[beefcurry1]

workouts are looking real good. stepped on a scale/taped yourself to see how much you have lost?

i see you couldnt stay away from heavy deadlift. numbers all around look good.

[jgriffith]

Hey man, thanks for stoppin by. I havent taped myself in awhile, I should do that. But to be honest i've done **** since ive been at school, ive been to the gym 2-3 times a week tops, but now that i'm getting back into the flow of things ive gone every day this week. I want to get back to the powerlifting, i couldnt stay away from it. So its going to be time for a new journal.

[beefcurry1]

it sucks getting knocked out of groove. the past few 2 weeks ive been stuck either at work or on lock down from a typhoon too much to get to the gym. you just gotta work it in and be ritualistic about it. think you lost any strength venturing into the high rep range?

[jgriffith]

Ya, I think I did, only maybe 10 pounds on my bench, not sure about dead or squats. My physique certainly didnt look to be lost at all, all the lagging parts I wanted to work on were coming along pretty nicely. So we'll see.

[AnnaD - TX]

hey wuzzz up??

A new journal . . . i have been thinking the same thing myself, but I am not changing it until i can think of a good title.