Jkeith - "Road to the Olympia"

**jkeithc82** · 06-28-2006, 08:09 PM

If there is anyone here that does follow my journal at bb.com, I appreciate the interest. I will start by transferring the workouts from this past week to now.

**Proverbs** · 06-28-2006, 08:12 PM

... about time ...

**jkeithc82** · 06-28-2006, 08:18 PM

06/21/06

Higher Volume!

Quads

Leg Extensions
- 100 x 20
- 115 x 20
- 115 x 20

Squats
- 135 x 20
- 145 x 18
- 150 x 12

Leg Press
- 270 x 18
- 270 x 18
- 270 x 15

Hams

Leg Curls
- 80 x 20
- 80 x 20

- Higher reps, less weight tonight. I think I was still feeling the effects of the bronchial infection or whatever caused my sinuses to explode the few days prior, because I experienced difficulty catching my breath most of the workout. I left prematurely because of this as well, so I will add calves to Chest/Shoulders/Triceps tonight.

**jkeithc82** · 06-28-2006, 08:18 PM

06/22/06

Chest

DB Flat Bench Press
- 70 x 12
- 80 x 5
- 80 x 4
- 70 x 10

Incline DB Fly
- 50 x 10
- 50 x 10
- 50 x 10

HS Incline Press
- 140 x 12
- 150 x 10
- 180 x 6

Shoulders

Side Laterals/superset/Front Lateral Raise
- 17.5 x 12 ; 17.5 x 8
- 17.5 x 12 ; 15 x 10
- 17.5 x 12 ; 15 x 10

Triceps

Machine Dips
- 240 x 15
- 300 x 10
- 300 x 10

One Arm Reverse Tricep Pressdowns
- 50 x 12
- 60 x 6
- 50 x 10

- Amanda's out of town and my gym friend didn't show up so I motified things a bit for chest/shoulders/triceps. Still good pumps and lifts though, and my energy was high. I'm pretty sore and drained today though, so I will most likely get home for a long nap and maybe do some cardio tonight and hit back/biceps tomorrow when I've recovered a bit more.

**jkeithc82** · 06-28-2006, 08:19 PM

06/24/06

Back/Biceps

Back

Lat Pulldowns
- 100 x 15
- 120 x 12
- 140 x 8
- 150 x 6

Deadlifts
- 225 x 12
- 245 x 10
- 255 x 7

T-Bar Rows
- 70 x 15
- 90 x 10
- 90 x 10
- 115 x 5

Biceps

Spider Curls
- 45 x 12
- 55 x 10
- 60 x 8

Alternate DB Curls
- 30 x 10
- 35 x 5

Cable Curls
- 70 x 12
- 80 x 10

- I believe I'll be dropping spider curls next workout. I am just not feeling the pump or anything from them. I do feel a nice stretch though so they haven't been totally worthless, but I think I'll return to convential standing BB curls.

Deadlifts went well also, really no difference in weight from my rack pulls.

**jkeithc82** · 06-28-2006, 08:19 PM

06/26/06

Quads

Leg Extensions
- 115 x 15
- 145 x 12
- 160 x 12

Squats
- 185 x 7
- 185 x 6
- 195 x 5
- 200 x 3
- 185 x 5

Leg Press
- 270 x 15
- 360 x 10
- 450 x 6
- 450 x 5

Hams

Leg Curls
- 100 x 12
- 115 x 10
- 100 x 12
- 100 x 12

Calves

Raises on Leg Press
- 250 x 25
- 300 x 25
- 350 x 15
- 400 x 12
- 270 x 20

- Squats went a little better last night, but still not where I'd like them to be. I have to remember that I haven't done squats for very long in my lifting life (really for only about a year or so) so couple that with me having a negatively genetic disposition for strength, equals lower weight

. Plus I'm also not eating to gain or put on size or strength so I guess I really have no business complaining, but its still a bit frustrating.

Today I am pretty sore still from my back workout a few days ago (I'd have to say that was the best back day I've ever had. I've never been this sore top to bottom in my back) and also in my legs. I may take tonight off to rest a bit before hitting chest/shoulders/triceps. After my nap when I get home, I'll see how I'm feeling.

**jkeithc82** · 06-28-2006, 08:20 PM

06/27/06

Chest

DB Flat Bench Press
- 75 x 8
- 75 x 7
- 75 x 6

Incline DB Fly
- 50 x 10
- 50 x 10
- 55 x 8

HS Incline Press
- 140 x 12
- 180 x 5
- 150 x 8

Shoulders

Side Laterals/superset/Front Lateral Raise
- 17.5 x 12 ; 15 x 8
- 20 x 10 ; 15 x 10
- 25 x 7 ; 15 x 10

Rear Pec Deck Fly's
- 100 x 20
- 130 x 12
- 145 x 10

Triceps

Lying Tricep Extensions/superset/Close Grip Bench Press
- 55 x 10 ; 55 x 10
- 55 x 10 ; 55 x 10

One Arm Reverse Tricep Pressdowns
- 50 x 12
- 60 x 6
- 50 x 10

- Another sub-par workout tonight. I think I may be overtrained a bit actually. Hit some deep stretches in my incline fly's, but the DB presses before were lower then usual (I can usually hit the same reps with 80's and on really good days 85's). I think I may take the next two days off to recover from everything (save for the fact I may or may do some light cardio in the evenings). My diet lately has really been spot on though, but I may not be resting or recovering enough.

**Proverbs** · 06-28-2006, 08:31 PM

good stuff Josh .. I knew about your journal over there .. I've been waiting for you to bring it over here since I rarely visit the other site.

**Blap Blaow** · 06-28-2006, 08:37 PM

you workout?

**jkeithc82** · 06-28-2006, 08:43 PM

Quote:

Originally Posted by Blap Blaow

you workout?

Every once in a while man.

Actually, I think I may be overtraining. Or I just need a nap.

**Trick D** · 06-28-2006, 08:43 PM

I didn't know he did either! jk... keep up the good work..

DJohnson · 06-28-2006, 08:43 PM

Cool, I'm too lazy to look for it on bbing.com. What are your stats?

**jkeithc82** · 06-28-2006, 08:44 PM

Quote:

Originally Posted by PROVERBS 4:13

good stuff Josh .. I knew about your journal over there .. I've been waiting for you to bring it over here since I rarely visit the other site.

Would like to get some different opinions and criticisms here man.

**jkeithc82** · 06-28-2006, 08:46 PM

Quote:

Originally Posted by Trick D

I didn't know he did either! jk... keep up the good work..

LOL, I've been training off and on since I was 12 years old. Had some long breaks a few times in between, but I've been at it consistantly since last March. My logs are usually kept at BB.com though.

Quote:

Originally Posted by DJohnson

Cool, I'm too lazy to look for it on bbing.com. What are your stats?

5' 8"

202 lbs

~18-20% BF

On an eternal cut

**Trick D** · 06-28-2006, 08:52 PM

Damn your a thick guy... I have always liked reading yoru posts and stuff, but I never had any idea at all what built and shit you had. 5'8 200 is big man... keep upi the good work.

**jkeithc82** · 06-28-2006, 08:54 PM

Quote:

Originally Posted by Trick D

Damn your a thick guy... I have always liked reading yoru posts and stuff, but I never had any idea at all what built and shit you had. 5'8 200 is big man... keep upi the good work.

Thanks Trick, but it is a little too much BF for me right now. Don't let my stats fool you either, I'm weak as hell. That's ok though, I use being weak as motivation, not as a limitation.

**Trick D** · 06-28-2006, 09:00 PM

I totally agree with you there bro... I always look for any motivation ever. Your not weak man... Your fine... you will get those numbers up to ridiculous levels before too long.

06-28-2006, 08:09 PM	#1
jkeithc82 Moderating Wizard Join Date: Oct 2005 Posts: 1,066 Recipes: 0 Rep Power: 16	Jkeith - "Road to the Olympia" If there is anyone here that does follow my journal at bb.com, I appreciate the interest. I will start by transferring the workouts from this past week to now. __________________ www.scivation.com www.primaforce.com

06-28-2006, 08:18 PM	#3
jkeithc82 Moderating Wizard Join Date: Oct 2005 Posts: 1,066 Recipes: 0 Rep Power: 16	06/21/06 Higher Volume! Quads Leg Extensions - 100 x 20 - 115 x 20 - 115 x 20 Squats - 135 x 20 - 145 x 18 - 150 x 12 Leg Press - 270 x 18 - 270 x 18 - 270 x 15 Hams Leg Curls - 80 x 20 - 80 x 20 - Higher reps, less weight tonight. I think I was still feeling the effects of the bronchial infection or whatever caused my sinuses to explode the few days prior, because I experienced difficulty catching my breath most of the workout. I left prematurely because of this as well, so I will add calves to Chest/Shoulders/Triceps tonight. __________________ www.scivation.com www.primaforce.com

06-28-2006, 08:18 PM	#4
jkeithc82 Moderating Wizard Join Date: Oct 2005 Posts: 1,066 Recipes: 0 Rep Power: 16	06/22/06 Chest DB Flat Bench Press - 70 x 12 - 80 x 5 - 80 x 4 - 70 x 10 Incline DB Fly - 50 x 10 - 50 x 10 - 50 x 10 HS Incline Press - 140 x 12 - 150 x 10 - 180 x 6 Shoulders Side Laterals/superset/Front Lateral Raise - 17.5 x 12 ; 17.5 x 8 - 17.5 x 12 ; 15 x 10 - 17.5 x 12 ; 15 x 10 Triceps Machine Dips - 240 x 15 - 300 x 10 - 300 x 10 One Arm Reverse Tricep Pressdowns - 50 x 12 - 60 x 6 - 50 x 10 - Amanda's out of town and my gym friend didn't show up so I motified things a bit for chest/shoulders/triceps. Still good pumps and lifts though, and my energy was high. I'm pretty sore and drained today though, so I will most likely get home for a long nap and maybe do some cardio tonight and hit back/biceps tomorrow when I've recovered a bit more. __________________ www.scivation.com www.primaforce.com

06-28-2006, 08:19 PM	#5
jkeithc82 Moderating Wizard Join Date: Oct 2005 Posts: 1,066 Recipes: 0 Rep Power: 16	06/24/06 Back/Biceps Back Lat Pulldowns - 100 x 15 - 120 x 12 - 140 x 8 - 150 x 6 Deadlifts - 225 x 12 - 245 x 10 - 255 x 7 T-Bar Rows - 70 x 15 - 90 x 10 - 90 x 10 - 115 x 5 Biceps Spider Curls - 45 x 12 - 55 x 10 - 60 x 8 Alternate DB Curls - 30 x 10 - 35 x 5 Cable Curls - 70 x 12 - 80 x 10 - I believe I'll be dropping spider curls next workout. I am just not feeling the pump or anything from them. I do feel a nice stretch though so they haven't been totally worthless, but I think I'll return to convential standing BB curls. Deadlifts went well also, really no difference in weight from my rack pulls. __________________ www.scivation.com www.primaforce.com

06-28-2006, 08:19 PM	#6
jkeithc82 Moderating Wizard Join Date: Oct 2005 Posts: 1,066 Recipes: 0 Rep Power: 16	06/26/06 Quads Leg Extensions - 115 x 15 - 145 x 12 - 160 x 12 Squats - 185 x 7 - 185 x 6 - 195 x 5 - 200 x 3 - 185 x 5 Leg Press - 270 x 15 - 360 x 10 - 450 x 6 - 450 x 5 Hams Leg Curls - 100 x 12 - 115 x 10 - 100 x 12 - 100 x 12 Calves Raises on Leg Press - 250 x 25 - 300 x 25 - 350 x 15 - 400 x 12 - 270 x 20 - Squats went a little better last night, but still not where I'd like them to be. I have to remember that I haven't done squats for very long in my lifting life (really for only about a year or so) so couple that with me having a negatively genetic disposition for strength, equals lower weight . Plus I'm also not eating to gain or put on size or strength so I guess I really have no business complaining, but its still a bit frustrating. Today I am pretty sore still from my back workout a few days ago (I'd have to say that was the best back day I've ever had. I've never been this sore top to bottom in my back) and also in my legs. I may take tonight off to rest a bit before hitting chest/shoulders/triceps. After my nap when I get home, I'll see how I'm feeling. __________________ www.scivation.com www.primaforce.com

06-28-2006, 08:12 PM	#2
Proverbs Mr. Warm & Easy Join Date: May 2005 Posts: 5,296 Recipes: 0 Rep Power: 226	... about time ...

06-28-2006, 08:20 PM	#7
jkeithc82 Moderating Wizard Join Date: Oct 2005 Posts: 1,066 Recipes: 0 Rep Power: 16	06/27/06 Chest DB Flat Bench Press - 75 x 8 - 75 x 7 - 75 x 6 Incline DB Fly - 50 x 10 - 50 x 10 - 55 x 8 HS Incline Press - 140 x 12 - 180 x 5 - 150 x 8 Shoulders Side Laterals/superset/Front Lateral Raise - 17.5 x 12 ; 15 x 8 - 20 x 10 ; 15 x 10 - 25 x 7 ; 15 x 10 Rear Pec Deck Fly's - 100 x 20 - 130 x 12 - 145 x 10 Triceps Lying Tricep Extensions/superset/Close Grip Bench Press - 55 x 10 ; 55 x 10 - 55 x 10 ; 55 x 10 One Arm Reverse Tricep Pressdowns - 50 x 12 - 60 x 6 - 50 x 10 - Another sub-par workout tonight. I think I may be overtrained a bit actually. Hit some deep stretches in my incline fly's, but the DB presses before were lower then usual (I can usually hit the same reps with 80's and on really good days 85's). I think I may take the next two days off to recover from everything (save for the fact I may or may do some light cardio in the evenings). My diet lately has really been spot on though, but I may not be resting or recovering enough. __________________ www.scivation.com www.primaforce.com Last edited by jkeithc82 : 07-02-2006 at 01:17 AM.

06-28-2006, 08:31 PM	#8
Proverbs Mr. Warm & Easy Join Date: May 2005 Posts: 5,296 Recipes: 0 Rep Power: 226	good stuff Josh .. I knew about your journal over there .. I've been waiting for you to bring it over here since I rarely visit the other site.

06-28-2006, 08:37 PM	#9
Blap Blaow IronMass Sponsor Join Date: Oct 2005 Location: London, England Posts: 959 Recipes: 0 Rep Power: 31	you workout? __________________ Blapmungous™

06-28-2006, 08:43 PM	#12
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 964 Recipes: 0 Rep Power: 44	Cool, I'm too lazy to look for it on bbing.com. What are your stats? __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

06-28-2006, 09:01 PM	#18
jkeithc82 Moderating Wizard Join Date: Oct 2005</