jlohm1's shredding thread

[goldglove212]

anyway, i did legs today. wasn't anything too impressive. i'm doing back tomorrow and i hate doing deadlifts with sore legs.

squat. 135x10
155x10
185x8
205x6
225x6
3 sets of 245x6

leg press
1 plat on each side: 40 reps (did calf with this, 40 reps)
2 plates on each side: 30 reps (35 reps for calf's)
3 plates on each side: 15 reps (25 reps with calf's)

like i said, nothing impressive. i was late to the gym and shot on time also. however next week i will be doing lunges, so i will have a intense workout.

Gotta hit the hamstrings too!

[jlohm1]

squats hit hamstrings! and i'm doing deadlifts today, which also hits hamstrings

[jlohm1]

Love ZMA! helps me get a good night's sleep with no grogginess the next morning.

it makes me sleep way deeper than normal. i just take 2 pills though, otherwise i'm way too tired the next morning

[jlohm1]

back day!

deadlift:
135x10
185x8
225x8
275x8
315x5
335x2 (i could feel my form wasn't right on the last one)
225x10

lat pulldown
80x10
90x10
100x10
110x10

seated pulley rows
90x10
90x10
100x8
110x8

intended to do triceps as well tonight but forgot about it until the end, so i just did 2 sets of triceps pull downs.
50x20
70x15

[jlohm1]

didn't hit the gym, but i went to work in the morning and then cut grass in the afternoon. so i did a lot of walking around.

[jlohm1]

helped deliver some hay this morning, and then I just went for a 2 mile run/walk. ran the first mile and a half, then walked and ran the last half mile.

[jlohm1]

just had a protein shake about an hour ago (28 grams) taking some ZMA right now and heading to sleep

[jlohm1]

Chest Day:
incline dumbbell bench press:
30x10
45x10
50x10, 4 sets

machine cable fly's:
40x10
50x10, 2 sets
30x15

body weight dips, 5 reps

flat barbell bench, 135x5

shoulders:

military press on smith machine
35 lbs on each side. 3 sets of 8

Upright Barbell Row :
3 sets of 15, with just a 45 pound barbell

Tire Flipping!!!

we have a tire that weights between 410 and 420, and i flipped up and down the basketball court once

[BKdoubleStacker]

compounds first

[jlohm1]

that's how i like to lift for chest. i think that dumbbell bench > barbell bench.

[jlohm1]

leg day!

squats:
135x10
155x10, 3 sets

lunges:
95 pounds, took the weight in the basketball courth and did it twice, then just the bar once.

leg press:
1 plate on each side: 35 reps. calf raises, 40 reps
2 plates on each side: 25 reps. calf raises, 40 reps
3 plates on each side: 15 reps. calf raises, 40 reps

doesn't seam like a lot, but those lunges kill my legs. my legs will definitely be sore for a few days.

[BigGuy951]

I love doing calf raises right after leg pressing That's my "rest" haha

[jlohm1]

haha yea same. it's also convenient because i already have the weight on the leg press so i just use it.

[vladdy#27]

I like doing calf raises before I squat. I do more weight when I do calf raises so when I squat it feels easier

[jlohm1]

i have always done them last. i like to get everything else done before i do them. in case i run out of time or something, i dont really care if i skip calves.