The Pope's Journal

[jimpope]

12-20-08
Assistance Workout (BWT 333.2)

sit ups 100

4 x 5
Leg Curls 215
DB Rear Delts 50
Standing Shoulder Press 155
Shrugs(Hook Grip) 500
Upright Rows(Hook Grip) 155
Pull Downs 210
T-Rows 135
Bent over Rows(Hook Grip) 225
One Arm Rows 105

I didn't have to get on the treadmill because we finished the workout in least than 1.5 hours.

[jimpope]

12-21-08
Squats and Deads (bwt 332.6)

Sit ups 100

squats (Belt and Knee Sleeves)
405x5
470x5
470x5
470x5
470x5
470x5

Adding 5lbs to sets on next squat day 12-30-08

Dead lifts- With my thumb all messed up I had to pull with over/under grip today. It was like dead lifting for the first time, it felt funny.
525x1
600x1
635x1
635x1
635x1

Add 5lbs on next deadlift day 12-30-08

My dead lift training with hook grip- I'm having problems with keeping my thumbs from getting the skin torn off it. Which in turn makes it hard from workout to workout because the thumb is not getting time to heal. With that being said, I just reopen the area over and over. I think today was my second and final attempt to change to the hook grip for dead lifts, but I will continue to use it for my shrugs. I don't know why but shrugs aren't as hard on the thumbs as far as taking chucks of skin from them.

[jimpope]

12-25-08
Bench (BWT 335.2)Todays workout is one I want to put behind me. With the all the healthy xmas food that I've consumed over the last few weeks has taken its toll on me. The
bar felt like a ton in my hands.

Sit ups 100

Bench (belt only)
225x10 1 pause
295x5 1 pause
345x4
345x3
345x4
345x3
345x3

Same on the next bench day 1-2-09

After that poor, poor bench workout I picked up my stuff and walked out to return another day!!!!! nuts!


Merry Xmas to all........

[jimpope]

12-29-08
Assistance Workout

sit ups 100

4 x 5
Leg Curls 215
DB Rear Delts 50
Standing Shoulder Press 155
Shrugs(Hook Grip) 500
Upright Rows(Hook Grip) 155
Pull Downs 210
T-Rows 135
One Arm Rows 105

Treadmill 30min

[jimpope]

01-02-09
Bench(bwt 333)

Sit ups 100

Raw (just a belt)
225 x 10 1 pause
295 x 5 1 pause
345 x 5 1 pause
345 x 5 1 pause
345 x 5
345 x4
345 x 3

Same on next Bench day 01-08-09

4 set of 5
Incline Bench 265
Close Grip Bench 265
Tricep Ext 120
DIPS 4,3,3,2
CB Tricep Ext. 130
Seated DB Curls 55
Standing CB Curls 130
Preacher Curls 140

Cycle 15 mins

[jimpope]

01-03-09
Assistance Workout(bwt 333)

sit ups 100

4 x 5
Leg Curls 215
DB Rear Delts 50
Standing Shoulder Press 185
Shrugs(Hook Grip) 500
Upright Rows(Hook Grip) 165
Pull Downs 210
T-Rows 135
Seated Rows 190
One Arm Rows 105

Cycle 10min

[jimpope]

01-04-09
Squats and Deads (bwt 333)

Sit ups 100

squats (Belt and Knee Sleeves)
405x5
475x5
475x5
475x5
475x5
475x5

Adding 5lbs to sets on next squat day 01-13-09

Dead lifts(Belt)
525x1
600x1
640x1
640x1
640x1

Add 5lbs on next deadlift day 01-13-09

[jimpope]

01-08-09
Bench(bwt 331)

Sit ups 100

Raw (just a belt)
225 x 10 1 pause
295 x 5 1 pause
345 x 5 1 pause
345 x 5 1 pause
345 x 5 1 pause
345 x 4
365 x 3

Same on next Bench day 01-16-09

4 set of 5
Incline Bench 265
Close Grip Bench 265
Tricep Ext 120
DIPS 5,5,3,3
CB Tricep Ext. 130 - I have to change to seated DB extensions because a weak spot on the outside of my right elbow...something like tennis elbow
Seated DB Curls 55
Standing CB Curls 130
Preacher Curls 140

Cycle 20 mins

[jimpope]

01-12-09
Assistance Workout(bwt 332)

sit ups 100

4 x 5
Leg Curls 215
DB Rear Delts 50
Standing Shoulder Press 185
Shrugs(Over/Under) 500- Rotated hands on each set
Upright Rows(Hook Grip) 165
Pull Downs 210
T-Rows 135
Seated Rows 190
One Arm Rows 105

Cycle 30min

[jimpope]

01-13-09
Squats and Deads (bwt 330)

Sit ups 100

squats (Belt and Knee Sleeves)
425x5
480x5
480x5
480x5
480x5
480x5

Adding 5lbs to sets on next squat day 01-18-09

Dead lifts(Belt)
525x1
600x1
640x1
645x1
645x1

Add 5lbs on next deadlift day 01-18-09

[jimpope]

01-16-09
Bench(bwt 330)

Sit ups 100

Raw (just a belt)
225 x 10 1 pause
295 x 5 1 pause
345 x 5 1 pause
345 x 5 1 pause
345 x 5
345 x 5
365 x 4

Same on next Bench day 01-22-09

4 set of 5
Incline Bench 265
Close Grip Bench 265
Tricep Ext 120
DIPS 5,5,5,5
Seated Tricep DB Ext. 75
Seated DB Curls 55
Standing CB Curls 130
Preacher Curls 140

Cycle 30 mins

[jimpope]

01-17-09
Assistance Workout(bwt 330)

sit ups 100

4 x 5
Leg Curls 215
DB Rear Delts 50
Standing Shoulder Press 185
Shrugs(Over/Under) 550- Rotated hands on each set
Upright Rows(Hook Grip) 165
Pull Downs 210
T-Rows 185
Seated Rows 190
One Arm Rows 105

[jimpope]

01-18-09
Squats and Deads (bwt 330) I had a no spotter squat workout today. It sure made for an interesting workout. The bar on my squats today pushed me forward almost every time. That alone took its toll on my lower back.

Sit ups 100

squats (Belt and Knee Sleeves)
425x5
485x5
485x5
485x5
485x5 www.youtube.com/watch?v=I3Rx4teyZe4
485x5 www.youtube.com/watch?v=luyXx5mNzNI

Adding 5lbs to sets on next squat day 01-27-09

Dead lifts(Belt)
550x1
625x1 www.youtube.com/watch?v=j2mBiCHFXZk
650x1 www.youtube.com/watch?v=ahY-bREInCk
650x0 I was able to get it off the floor about 3 or 4 inches from the bottom of the plates. At that point, the bar stopped so I place it back on the floor and called it a day.


Same on next deadlift day 01-27-09

[jimpope]

01-22-09
Bench(bwt 333)

Sit ups 100

Raw (just a belt)
225 x 10 1 pause
295 x 5 1 pause
345 x 5 1 pause
345 x 5 1 pause
345 x 5
345 x 5 1 pause www.youtube.com/watch?v=MCUERpPDBS4
365 x 3 www.youtube.com/watch?v=3YR0EGCti6g


Same on next Bench day 01-30-09

4 set of 5
Incline Bench 275
Close Grip Bench 265
Tricep Ext 120
DIPS 5,5,5,5
Seated Tricep DB Ext. 80
Seated DB Curls 60
Standing CB Curls 135
Preacher Curls 150

Cycle 35 mins

[jimpope]

01-26-09
Assistance Workout(bwt 329.8)

sit ups 100

4 x 5
Leg Curls 215
DB Rear Delts 50
Standing Shoulder Press 185
Shrugs(Over/Under) 550- Rotated hands on each set
Upright Rows(Hook Grip) 165
Pull Downs 210
T-Rows 185
Seated Rows 190
One Arm Rows 105

Cardio. Cycle 35 mins