RE: Jheft's Heftorium (for all your hefting needs)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/6/2007 8:54:31 AM
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IBendBarbells
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quote:
ORIGINAL: jheft
Yeah, if I want to do the 10 pound jump... I'm thinking I might only try 120. 130x6 is hard enough, and I might only be able to do like 8 or 9 reps at 125.
I never got around to trying to max at 165 this week, so I've only got like 2 1/2 weeks to add 20 pounds for my 180 goal... Maybe I'll give 170(!) a try this weekend.
if you can do 120 at least 13 times.. you should be able to max around 170lbs.. if you hit it 15 x then you may even be able to do 180 now or very close to it.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/6/2007 10:03:58 AM
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jheft
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Yeah, I definitely think 170 is possible... 180, not yet.
I do believe I've seen a subtle improvement in my chest size, and a fairly substantial improvement in the appearance of my triceps, though my arm measurements are only slightly bigger. I'll take some new pictures in a few weeks.
OK, here's my brainstorm/plan for the next couple weeks and the new year, I'm gonna write it down now while I'm thinking about it:
Cutting - I'm gonna keep cutting until I leave town for Christmas. I've really upped the volume of cardio I'm doing (45 minutes now, 4-5 times per week in addition to my daily commute, will be upping it to an hour in a week or two) in an effort to burn more fat, and I think it's finally working. I don't think I'm gonna have a 6 pack or anything, but I'm finally making a little progress here.
Bulking - After the new year I'm going on a more serious, long term bulk. At least 3-4 months, up to at least 190 pounds - maybe more - before cutting again. Hopefully that will give me enough mass so that I can actually get lean when I do finally get cut down.
Flat bench - Continue with current program as planned. I'll set a long term goal of 225x1 for my Birthday.
Incline bench - drop 10 pounds per week starting today until I get back to 15 reps and see how that's progressed in total. After that, switch to dumbbells starting at 15 reps (no idea what weight that would be, probably 30 pound dumbbells or something), and add 2-3 pounds each week (per dumbbell, 4-6 pounds total) until I've run out to the end of part 1 of the flat bench program.
Deadlifts - Gonna move these to my back day so they can get the attention they deserve instead of being slagged behind squats. I feel like I can only provide solid, focused progression in one major exercise per workout, so I haven't really progressed these at all since I've been working on my squats. I don't want twisted to catch up to me here. My goal is to be repping 400+ by mid-2008.
Squats - I'm going to switch to front squats for a while, see if I'm more comfortable with those. I'll add SLDLs to my leg day to give my hamstrings some attention.
Shoulders - Gonna find a way to put standing barbell presses back in here so that I have one of the major compound lifts to focus on in each workout. I'm gonna apply "IBB principles" to this lift, see what that does for me.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/6/2007 6:13:59 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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Results on Bench for 2007-12-06:
Flat: 60x15 (warm-up), 120x14, 135x5, 135x5
Incline: 45x15 (warm-up), 85x12, 95x6, 95x3
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/6/2007 6:39:47 PM
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IBendBarbells
Posts: 5852
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alright here we go were starting to go down! Now I wonder how far you can push it until your down to 8 reps.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/6/2007 7:04:07 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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Heh, that's what you said before when I did 110x14. I'm still planning on hitting 125x15 next week.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/9/2007 5:14:48 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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Front squats were a terrible idea. My arms and shoulders aren't strong enough to hold the weight in front of me like that, and the knurling on the bar is in exactly the wrong place, making the bar really want to slip off. I gave up on those pretty quick and went back to regular squats, which felt downright refreshing by comparison.
On the other hand, straight leg deadlifts were a nice change of pace. I can really feel the activation of my hamstrings. Its hard to resist the temptation to throw on lots of weight, though.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/10/2007 5:28:45 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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Got 170x1 today on bench... Seemed to come a little easier than 165 did, so maybe I just got past a sticking point. 2 weeks to get 10 more pounds...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/11/2007 8:21:31 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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125 x 15 this week right?
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/11/2007 9:23:15 AM
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jheft
Posts: 3021
Joined: 1/3/2007
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Yep. 130 is going to be the big one psychologically, though. It's "real weight" because it uses the 45 pound plates instead of a stack of dinky plates. Same with 180 - not only will it be the first one over my bodyweight (actually, the 175 might be over my weight if the timing is right), but it uses the 45s plus 25s instead of 45s plus a bunch of dinky weights. I feel like a dope stacking on a bunch of 5s and 10s and 2.5s, then huffing and puffing to get it up.  If I can actually start repping with "real weight", maybe I can show my face in a gym. 
It took me exactly 8 weeks to add on that 50 pounds, counting the week and a half between that 120 and starting the program. I don't know if I can keep up that pace, but if I can, that would mean I would hit 225 by the end of February. Even at half that rate, I would hit 225 by my birthday!
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/11/2007 9:49:32 AM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
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It makes me feel really good that your progressing with my routine as well as a few others... For a minute I was starting to question my own advice..
Anyways don't be scared of the weight.. That is the first thing you have to overcome! It's just weight.. I say that all the time.. it's only weight if I can't do it it's not going to kill me ill just throw it to the side "But I always have a spotter anyways"
You can show your face in a gym :) I see plenty of guys there maxing around 185 or so.. No one looks at you any differently. people see you trying they may even offer advice. I am getting help by all kinds of people now.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/13/2007 7:58:41 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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Results on Bench for 2007-12-13:
Flat: 60x15 (warm-up), 125x12, 140x5, 140x4
Incline: 40x15 (warm-up), 80x14, 90x6, 90x6
I was busy this evening so I had to settle for a very late and abbreviated workout. I feel like I could have done better. My improvement in flat bench is tempered by the fact that it appears I had almost no improvement to date in incline.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/13/2007 8:52:13 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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I think you're right. I was pretty close to 13 reps, and would have had it if I didn't have my regular schedule interrupted. So I think dropping 1 rep each week is a reasonable prediction. And since I can already do 140x5, even after being pretty worn out from a tough set before it; 9 reps at that weight seems totally doable within a couple weeks, easily.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to IBendBarbells)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/18/2007 1:37:07 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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I was in the john washing my hands, and I pulled up my shirt to scratch a spot and I caught myself in the mirror... I need to post new pictures soon...
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/18/2007 2:15:01 PM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
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Why wait?
quote:
ORIGINAL: jheft
I was in the john washing my hands, and I pulled up my shirt to scratch a spot and I caught myself in the mirror... I need to post new pictures soon...
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/18/2007 2:18:16 PM
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jheft
Posts: 3021
Joined: 1/3/2007
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Cause I don't have the pictures yet. I need time to take them, process them and post them, and I probably don't have time until the weekend, but maybe tomorrow.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to gzinkl)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/18/2007 2:21:47 PM
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gzinkl
Posts: 3212
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Ah . . . well, you tease us with what must be some phenomenal results! What change in body stats have you seen recently?
quote:
ORIGINAL: jheft
Cause I don't have the pictures yet. I need time to take them, process them and post them, and I probably don't have time until the weekend, but maybe tomorrow.
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to jheft)
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RE: Jheft's Heftorium (for all your hefting needs) - 12/18/2007 2:32:46 PM
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jheft
Posts: 3021
Joined: 1/3/2007
Status: offline
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No real drastic changes in stats, but definitely a visible change. I'm maybe 2-3 pounds heavier than my most recent set of pictures (with both some bulking and some cutting in the interim), but I'm probably a couple percentage points leaner in terms of body fat percentage.
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 196.0 lbs - starting cut
2008 Results: +22.8 lbs, 2nd Place Discussbodybuilding.com Transformation Contest
"Give me a woman who loves beer and I will conquer the world."
-- Kaiser Wilhelm II
(in reply to gzinkl)
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