JIESEL - Test E and Deca Log

[Jiesel]

Weds 5/14 @ 10:00AM - BACK and LEGS

1. Back - Double Lat Pull Downs - ISO Hammer Machine

Reverse Grip Pull Down 90x10 = 1 45 per side
Reverse Grip Pull Down 140x10 = 1 45 and 1 25 per side
Reverse Grip Pull Down 180x10 = 2 45's per side
Reverse Grip Pull Down 230x10 = 2 45's and 1 25 per side

2. Leg - Smith Machine Squats
135x10
185x10
215x10
255x10

3. Back - Close Grip Seated Rows

130x 10
145x 10
160x 10
175x 10

4. Leg - Seated Quad Extensions

80lbx10
110lbx10
140lbx10

ISO R and L

35x10 R and L
50x10 R and L
65x10 R and L


5. Back - Widegrip Lat Straight Bar Pulldowns

100x10 Infront Head
115x10 Infront Head
130x10 Infront Head


6. Back - Closegrip Lat Straight Bar Pulldowns

100x10 Infront Head
115x10 Infront Head
130x10 Infront Head

7. Leg - Seated Calf Press/Raises
2 Plates x 10
3 Plates x 10
4 Plates x 10
5 Plates x 10

[Jiesel]

Thursday 5/15 @ 9:30 AM - BICEPS and TRICEPS

1. Tricep Cable V-Bar Pull Downs
100x10
120x10
140x10
160x10
180x10

2. Bicep Seated Dumbbell Hammer Curls
25x10
30x10
35x10
40x10

3. Tricep Overhead Cable Pull Downs
40x10
45x10
50x10
60x10

4. Bicep Standing EZ Bar Curls
75x10
75x10
75x10
75x10

5. Tricep Cable Reverse Grip Pull Downs
80x10
100x10
120x10
140x10

6. Bicep Standing Barbbell Curls
45x10
65x10
85x10
95x10
135x3

7. Tricep Cable V-Bar Pulldown Burnouts
60x20
60x20

8. Bicep Cable Curl Bar Burnouts
60x20
60x20

[ecto9]

I like the way you mix it up, light and heavy lifts. Keep it up bro and can't wait to see those progress pics.,.,.

[Jiesel]

Monday 5/19 @ 9:00AM - SHOULDERS

1. Dumbbell Shoulder Press
55x10
65x10
75x10

2. Dumbbell Front and Side Shoulder Raises
20x10 F and S
25x10 F and S

3. Cable Front and Side Shoulder Raises
7.5x10 F and S
7.5x10 F and S

4. Smith Barbbell Vertical Rows
65x10
75x10
85x10
105x10

5. Dumbbell Shoulder Shrugs
60lbsx10
70lbsx10

6. Barbbell Shoulder Shrugs
135lbsx10
135lbsx10

[Jiesel]

Tuesday 5/20 @ 9:00AM - CHEST

1. Flat Barbbell Bench Press

135lbx8 (Warm-Up)
135lbx8 (Warm-Up)
290lbx1 (NEW PR MAX)

2. Flat Dumbbell Bench Press

80lbx10
95lbx8
110lbx6

3. Smith Decline Bench Press

135lbx10
185lbx10
225lbx10

4. Standing Cable Fly's - Range from 12.5-27.5

2 Sets x10 Ups
2 Sets x10 Mids
2 Sets x10 Downs

This is mid week 8. Next week #9 starts Drol back up. Here comes 315 on bench, I hope! Wont be trying that until week 11 or 12. Repititions on chest for the next 2 workouts. I'v stepped up 10 mins of cardio each day this week to prepare for a football game on Sunday.

[Jiesel]

Weds 5/21 @ 9:00 AM - BICEPS and TRICEPS

1. Tricep Cable Rope Pull Downs
60x10
80x10
100x10
120x10

2. Bicep Standing Straight Barbbell Curls
45x10
55x10
65x10
75x10

3. Tricep ISO Cable Pull Downs
20x10 R and L
30x10 R and L
40x10 R and L

4. Bicep Preacher Bar Seated and EZ Bar Standing
65x10 Seated Close Grip
65x10 Standing Wide Grip
85x10 Seated Close Grip
85x10 Standing Wide Grip

5. Tricep Cable V-Bar Pull Downs
60x10
80x10
100x10
120x10

6. Bicep Seated Alternating Dumbbell Curls
25x10
30x10
35x10
40x10

7. Tricep Seated Dip Machine
100x10
130x10
160x10
190x10

8. Bicep Cable Preacher Bar Curls
60x10
80x10
100x10
120x10

[Jiesel]

I'm still around, still on track, been real busy so I'v been slacking on the log. Nothing new to update as far as strength or weight. Started my bombs back up 2 days ago so I'm ready for some wicked strength to help me throw around some more weight. As promised I'm attaching a few update pictures. Anyone wanna take a stab at my BF%? Im guessing in the 16-18% range. My problem area is my hips and waist, which I start working on next winter before summer, until then I'm maintaining/light bulking. Any positive comments of what I need to pick up on is appreciated, self concious so be nice.

[manwitplans]

Definatelly look alot better now, I think your pictures cheats you out of what you really look like, because of lighting, and poses.

Your physique will be much more impressive at a low bodyfat percetage, hell.. everybody's physique is that much more impressive at low bodyfat.

[Jiesel]

Thanks a lot man, I'm def not dead, still here. Very very busy. Getting married in 3 weeks and a lot of planning and all that is going on. I'm so stoked about my progress. My cycle ended this week, ran short on Test. Did 9 Weeks of Deca and 11 of Test. Finishing Drol up this week. Today was chest and I got 305lb up once! That felt awesome. Again though I'm finally starting to feel real good about my size. I def have alot of unwanted BF but I think once I cut down I will be a monster. I'm @ 220 now and want to get to around 205 @ 10% and keep my bench in the 3's.

[thetank]

very noticable change bro, youve added a ton of size man, keep it up! once you drop some weight after this cycle you are gonna look sick dude.
peace
tank