Jaejonna's Training Log!!!!!!!!!

[jaejonna]

I guess im going to have to break the cherry on this one!!!

My split for the next month (end of March)


Chest, Abs (some Tri & Delts)
Back (some Bi & Traps)
Legs
Rest
Shoulders Tris (some chest)
Traps Bis Abs (some Back)

------------------------------------------
Monday 2/26 Chest, Abs

Incline Smith Machine 5 sets 
Flat Dumbell Press 4 set
Incline Flys 3 sets
Pec Deck Flys 3 sets
Dips 3 sets
------
Abs

Lying crunch 3 sets
Rope Crunch 3 sets
Knee Ups 3 sets

[Fury]

This should be good.

[jaejonna]

Back Day!!! Tue Feb 27

Pull Ups X 5 (15,12,10,6,6 + drop set on lat pulldown)
Bent Over Rows on Smith x 4
Close Grip Cables X 4
T-Bars x 4
Lat Pullove Machine X 3

Shrugs x 4
Rear Delt Pec Deck x 3
[Finish off with a shrug/rear delt Charles Glass thing ,  whereas you sit reverse on an incline bench and with 40s contract traps and lats x3]

[jaejonna]

Day 3 Legs  Wed Feb 28

Smith Machine Squats X4 ..1 plate on both sides, 2 plates, 2+(1)25, 3 plates, 3plates +25,
Leg Press X4 ...3 Plates, 4, 6, 7
Leg Extension x 4
Leg Curl x3
Calves 4 sets ...

It was brutal!!

[jaejonna]

Must See TV on Thursday gotta get my 'Office' On...get my 'Grey's' ...on , nah mean ..chill at the cribo.
Friday DAY OFF as well......Monster Eating and sleeping ...Then Saturday.. its back to work, ala shoulders!!!

[jaejonna]

Shoulders + Tris ( lil chest too  ) Sat March 3rd

1. Superset - Side Lateral/ Arnold Dumbell Presses X 4 (8+6),(8+6),(6+6),(6+4)
2. Behind the Neck Press (Hammer Stregth) x3
3. Rear Delt Laterals- x4
4. Skull Crushers X 4
5. Weighted Dips x 3
6. Close Grip Press X 3
8. Incline Press (Smith Machine) x3
9. Incline Flys X 3

[Option D]

no poundages in there?

[jaejonna]

no poundages in there?

Poundages arent as important to me.. Im a mere weakling... Nevertheless


Sunday March 4th

Bis, Traps, Abs

Barbell Curl x3
Incline Bench Curl x3
Preacher X 3
Concentration Curl X3

Forearms 3 exercises

Shrugs x4/x3

Lat Pull Downs x3
Single Arm Row X2
Bent Over Row x2
Pullover Machine x3
Abs....

[jaejonna]

Monday March 5th

Legs

Warm up on Stationary Bike 5 minutes

Standing Squat Machine x4 (feet an inch apart for 'sweep')
Leg Press x4
Lunges x3
Leg Extensions x4

Lying Leg Curl x3
Stiff Legged Deads x2

Calve Raises x3
Seated Calf Raises x3

[jaejonna]

Tues March 6

Chest Abs (some Shoulders & Tris)

Flat Bench x4
Incline Smith Benchx4
Incline Dumbell Flys x3
'Wide Chest' Hammer Strength x3
Dips x3

Super Set Pec Dec Flys/Rear Delt  x4
Lateral Raises x3

Single Arm Pull Down x2
Overhead Tri Ext (rope on cable) x2
Kickbacks x2

Crunches x3
Knee-Ups x3
Rope Crunch x3

[Your MAAAAaaaa]

[Finish off with a shrug/rear delt Charles Glass thing ,  whereas you sit reverse on an incline bench and with 40s contract traps and lats x3]

is that any good?



ta ta

[benjamin pearson]

Tues March 6

Chest Abs (some Shoulders & Tris)

Flat Bench x4
Incline Smith Benchx4
Incline Dumbell Flys x3
'Wide Chest' Hammer Strength x3
Dips x3

Super Set Pec Dec Flys/Rear Delt  x4
Lateral Raises x3

Single Arm Pull Down x2
Overhead Tri Ext (rope on cable) x2
Kickbacks x2

Crunches x3
Knee-Ups x3
Rope Crunch x3

 looks like some good workouts..... you do alot of the same stuff I do.... I was wondering how supersetting pull-ups with lat pulldowns work as I was thinking of doing that?? 

[Monster_Everything]

is that any good?

I just started doing them, I hope it improves the Middle/lower part of the TRAP and the part of the LAT surrounding it as cirlced int the picture. I use a brutal 40-50lbs but the goal is to  try to get a good 'squeeze'. 

As Milos says:

"I have made great imprud menz with this regimen, surely this is hardcore stuff" 

[mesmorph78]

I guess im going to have to break the cherry on this one!!!

My split for the next month (end of March)


Chest, Abs (some Tri & Delts)
Back (some Bi & Traps)
Legs
Rest
Shoulders Tris (some chest)
Traps Bis Abs (some Back)

------------------------------------------
Monday 2/26 Chest, Abs

Incline Smith Machine 5 sets 
Flat Dumbell Press 4 set
Incline Flys 3 sets
Pec Deck Flys 3 sets
Dips 3 sets
------
Abs

Lying crunch 3 sets
Rope Crunch 3 sets
Knee Ups 3 sets

too much arms in this split arms only need to be worked once a week.. anythng over is overtraining

[benjamin pearson]

too much arms in this split arms only need to be worked once a week.. anythng over is overtraining

Thanks usher

[Lugar]

I like it....I got delts today and am thinking of incorporating your routine....here is mine........should I give yours a shot........ Planning to compete in the future?
I like the power  movement of standing oh press (Not push press) - but after deads....im worried about lower back..



WEDNESDAY 3/14/2007                                          
PM WT 165LBS                                          
      Warmup      warump      set1      set2      set 3            
STANDING OH PRESS       0X15     6.00     80x10        105x4,80x5        105x4,80x5        90x8x2                   
                                                
Rear Delts       30x12        30x12        35x12        35x12                      
                                          
Rope UPRIGHT ROWS                   70x12        80x12        90x10                   
                                          
side lats       15x12        20x12        25x10        25x10                   
                                          
barbell front lats       bar x 12        2.5x12        x+5x12        +7.5x12                          
                                              
Arnolds      30x12      35x10      40x8      40x8+5                  

[jaejonna]

ROAD TO THE MR GETBIG....


DAY 1 LEGS
DAY 2 CHEST/ABS
DAY 3 BACK
DAY 4 REST
Day 5 ARMS
DAY 6 SHOULDERS
repeat..........

[thewickedtruth]

Give us some numbers bro! IF anything it'll help YOU keep better track of your progress and such. Which is why I do it, so when I feel like I haven't done shit or want to know where I stand, all I have to do is look back a month or so ago.

[Joey Tito]

Give us some numbers bro! IF anything it'll help YOU keep better track of your progress and such. Which is why I do it, so when I feel like I haven't done shit or want to know where I stand, all I have to do is look back a month or so ago.

nobody can keep up with your numbers you butt pirate

[thewickedtruth]

nobody can keep up with your numbers you butt pirate

I'm more curious than anything. Jae's got a good build, especially for someone that doesn't use. I wish I was one of those people that didn't have to move bigger weights to get big. Just because I'm more lazy than anything, but you can't tell me you don't like to see people move big weight. Everyone likes to be impressed. Just like when everyone gathers around to see someone try to squat 600lbs or something, it's just cool!

[jaejonna]

 


Jaejonna Getting Cut Training Routine for my getbig family!!

The push to Mr. Get Big!!!

Monday is a day off for me cause I workout on both Sat. and Sunday...so starting tommorrow (Tues)

Day 1: Chest, Tris(light)*

Chest

4 X Incline BB
3 X Flat Bench
3 X Pec Dec Flys
3 X Dips
Tris
3 X Overhead Cable Tricept Extensions
3 X Cable Pulldown



Day 2  Back, Bis(light)**,Traps(light)**

** Just a polishing type of workout. The back gets the bis pumped do i add a couple of exercises so that the muscle is worked out more thoughly that day and complements the fact that I Concentrate on the muscle either later or earlier in the week in a more 'hardcore' fashion. 

[The Squadfather]

hahahahah, why are no poundages listed "monster triceps"?

[jaejonna]

hahahahah, why are no poundages listed "monster triceps"?

Not into seeing how much I can lift, more into getting a good pump.... plus, I use alot of hammer strength, so I guess im a pussy but BB isnt that serious to me to risk getting injured.

[Honour]

Your right about the injury thing, I did my Bicep about 3 weeks ago and I'm still kicking myself. How is the diet going and how much do you feel you need to loose etc? Keep it up mate  .

[jaejonna]

Day 1

Chest, Biceps
5 exercises for Chest Usually do first exercise x5, then the next two x4 then the last two x3 Total 19 sets
3 for Biceps
Curls, Preacher, Hammer


Day 2

Back, Tris
Start Back Workout with x5 of either lat pulldowns or wide grip cable pulls then x4 bent overs,x3 single arm rows (very heavy 140lbs dumbells), 3xClose grip cable pull,3x machine row then 3x lat extension. Total 22sets

Tris 3 sets
Cable pull down
Overhead Tri extension
Kickbacks

Day 3

Quads, Abs
Leg Ext x4, Squats x4, Leg Press x3 (superset sissy squats), Leg ext x4
Machine Crunch x3
Cable Crunch x3
Knee-ups x3


Day 4

Shoulders, Bis
Lat raises x3, rear peck deck x3, front raises x3, shoulder press machine x3
Hammer Curls x3, Barbell Curl x3, Preacher Curl x3, Concentration Curl x3
Forearm exercises x5




Day 5

Hams,Calves, Traps, Tris

Deads x4, Leg curl x3, lying leg curl x3, Seated Calf press x4, standing calve x3 (go light cause i dont like the marks on my traps), Haney shrugs x4, shrugs x3 ,Skull Crushers x3, Closegrip press x3, Dips x2, One arm tri ext x2

Day 6

Skateboard, Basketball, Fuck around with the fitness rubberband thingy, Walk for like an hour in the city, usually on a sat so i do something normal like walk around the mall and holler at bitches as well.

Day 7

Rest

---------------------

My goals were to make my arms bigger and more detail in legs but breaking it up in two days.

Ill do this till the middle of july , then switch it to someting simpler.