The Pope's Journal

[jimpope]

11-22-07
Bench-(bwt 322.4)

Situps 70

Raw (just a belt)
225 x5 last 1 pause
275x5 last 1 pause
320x5 last 1 pause
320x5 last 1 pause
320x5 last 1 pause
320x5 last 1 pause
365x2 Touch & go

Next bench day add 5lbs 11-30-07

4 set of 5
Incline bench 225
Close Grip Bench 225
Tricep Ext 100
CB Tricep Ext. 115
Tricep Ext Rev. 50
Seated DB Curls 45
CB Curls (wide grip) 115
Preacher Curls 100

Treadmill 34min

Hope everyone had a Happy Thanksgiving!!!!!!!

[jimpope]

11-26-07
Squats-(bwt 323.2) I got about half way to the gym and remembered that I had forgot my knee sleeves so went without them.

sit ups 70

Raw (just a belt)
325x5
375x4
415x5
415x5
415x5
415x5 last 1 pause
500x3 www.youtube.com/watch?v=tP0yn8Eyx7Y

Add 5lbs on next squat day 12-02-07

Pin Pulls about 5 to 6 inches from floor
500x2
550x1
600x1

4 set of 5
Leg Curls 210
Rear delts 45 DB
Shoulders press (machine) 260
Shrugs 315 (double over hand)
U.R. Rows 135
Pull Downs front 200
T- Rows 90
Seated Rows 100

[jimpope]

11-30-07
Bench-(bwt 321.4) Did the workout on about 3.5 hours sleep but it went okay. Switching back to day work on Monday

sit ups 70

Raw (just a belt)
225 x5 1 pause
275x5 1 pause
325x5 1 pause
325x5 1 pause
325x5 1 pause
315x5 1 pause
365x1.5 T&Go


add 5 lbs on next Bench day 12-06-07

4 set of 5
Incline bench 230
Close Grip Bench 230
Tricep Ext 100
CB Tricep Ext. 120
DIPS 5,3,3,3 Changed it up a little
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 100

Treadmill 34 min

[jimpope]

12-02-07
Squats-bwt 325

sit ups 70

squats (belt and knee sleeves)
325x5
375x5
420x5
420x5
420x5
420x5
525x2 www.youtube.com/watch?v=G-QdfYjw1Pk

add 5 lbs next squat day 12-10-07

Deads(belt)
500x3 double over hand
600x1 double over hand
600x2 over/under
650x0 double over hand- I may of got it off the floor about an 1 or 2 inches www.youtube.com/watch?v=aXzmPwE293E

Shrugs
4sets x 5reps @ 405 double over hand

[John Shifflett]

I really enjoy watching the videos after reading the post! Looks like you have a great area to train in at that gym.

[jimpope]

I'm glad you are enjoying the videos. Its nice watching the videos and picking them apart afterwards. The gym is about an hour from my house but its worth the trip to have spotters and squat stands. Having Ron and Gary around on squat day is nice too.

[jimpope]

12-06-07
Bench-(bwt 328.4)


sit ups 70

Raw (just a belt)
225 x5 1 pause
315x5 1 pause
330x5 1 pause
330x5 1 pause
330x5
330x3
405x0 I took a shot at the title today, it came down slow but I only got it back up a quarter of the way. I will have to take another shot next time.

Same on next Bench day 12-14-07

4 set of 5
Incline bench 235
Close Grip Bench 235
Tricep Ext 110
CB Tricep Ext. 120
DIPS 5,5,5,5
Seated DB Curls 50
Standing CB Curls 120
Preacher Curls 110

Treadmill 34 min

[jimpope]

12-10-07
Squats-(bwt 327.8)

sit ups 70

Raw (just a belt and knee sleeves)
325x5
375x5
425x5
425x5
425x5
425x5
525x3 (PR) video coming soon

Add 5lbs on next squat day 12-16-07

Pin Pulls in power rack (bar at knees) no chalk
500x2 hook grip
500x1 hook grip
585x1 over/under
585x1 over/under
625x over/under I got it off the pin about 3 inches before it rolled out of my hands

4 set of 5
Leg Curls 210
Rear delts 50 DB
Shoulders press (machine) 260
Shrugs 405
U.R. Rows 140
Pull Downs front 220
T- Rows 90
Seated Rows 190

[jimpope]

12-14-07
Bench-(bwt 329.4)

sit ups 70

Raw (just a belt)
275 x5 1 pause
315x5 1 pause
330x5 1 pause
330x5 1 pause
330x5 1 pause
330x5 1 pause youtube.com/watch?v=rGtM8WntO3o
385x2 T and Go (my son was a little slow starting the camera on first rep) youtube.com/watch?v=vDG2Mr_ZBP0

add 5lbs on next Bench day 12-20-07

4 set of 5
Incline bench 240
Close Grip Bench 240
Tricep Ext 110
CB Tricep Ext. 125
DIPS 5,5,5,5
Seated DB Curls 50
Standing CB Curls 125
Preacher Curls 110

[jimpope]

12-16-07
Squats-(bwt 327.4)

sit ups 70

Raw (just a belt & knee sleeves )
375x5
405x6
430x5
430x5
430x5
430x5 last 1 pause
550x1 I got the DL to upload but this squat just isn't going to work.

Add 5lbs on next squat day 12-24-07

DL's (just Belt)
505x3
600x1
600x2
635x1 youtube.com/watch?v=m13dTxiiHNU

4 set of 5
Leg Curls 210
Rear delts 50 DB
Shoulders press (machine) 260
Shrugs 405 (double over hand)
U.R. Rows 145
Pull Downs front 200
T- Rows 90
Seated Rows 145

[jimpope]

12-20-07
Bench-(bwt 330.2)

sit ups 70

Raw (just a belt)
275 x5 1 pause
315x5 1 pause
335x5 1 pause
335x5 1 pause
335x5 1 pause
335x5 1 pause
405x1 T and Go It was ugly but I got it up

add 5lbs on next Bench day 12-28-07

4 set of 5
Incline bench 245
Close Grip Bench 245
Tricep Ext 110
CB Tricep Ext. 125
DIPS 5,5,5,5
Seated DB Curls 50
Standing CB Curls 125
Preacher Curls 120

[jimpope]

12-24-07
Squats-(bwt 326.4)

sit ups 70

Raw (just a belt & knee sleeves )
375x5
405x5
435x5
435x5
435x5
435x5
550x2 (PR) www.youtube.com/watch?v=0247qvwQKA8

Add 5lbs on next squat day 12-30-07

I only hit the squats today. I will let you make the call (at or below? ). With the lighting and the black shorts its hard to tell.


I want to wish everybody a very merry Christmas to all

[John Shifflett]

I checked out the 12-24 squats they looked legal to me. I would have passed them for sure. Nice work.

[jimpope]

12-28-07
Bench-(bwt 328.8)

sit ups 70

Raw (just a belt)
275x5 1 pause
315x5 1 pause
340x5 1 pause
340x5 1 pause
340x5
340x3
405x1 www.youtube.com/watch?v=DQ2jCYpzNbk

Same on next Bench day 1-03-08

4 set of 5
Incline bench 250
Close Grip Bench 250
Tricep Ext 120
CB Tricep Ext. 135
DIPS 5,3,3,2
Seated DB Curls 50
Standing CB Curls 125
Preacher Curls 130

34min on treadmill

[jimpope]

admin said:

I checked out the 12-24 squats they looked legal to me. I would have passed them for sure. Nice work.

Thanks John,