Thread: * * JETS ACCOUNTABILITY LOG * *

Originally Posted by JohnMcc

I love the preexhaust technique when lifting, pumping blood into the muscle just feels so good and helps with recovery. Solid lifts bro, great work.

Thanks bro. I’m really trying to work through some lower back pain lately. I have finally figured out, with the help of physical therapy where I work, that it has to do with hip mobility and mine is absolutely SHIT. So I’ve been stretching a lot, and trying to improve that.


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Not sure what everyone access to equipment is. If you have this linear machine, I’ve found and awesome variation. I utilize a foam roller and place it in the crease between the back rest and bottom rest.

Make sure your feet are below you, not high.

It really targets your quads significantly more than normal. It allows your back to be positioned in a manner that you’re utilizing more quads when pressing through.

Great variation!




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**Crushed a good chest work out**


Meals were all on point again. All consisted of fairly low sodium, rice, nuts, chicken, ground beef, ground turkey, spinach, asparagus, and a few rice cakes.

I switched up my last meal.

- Sautéed 1 orange pepper and 1/4 onion in a pan with a little bit of coconut oil and put the lid on until they were cooked. Took 8oz of flank I had cooked up already and tossed in the pan. Took 1/4 cup of G Hughes Sugar free Teriyaki sauce and 1/4 cup of Franke Red Hot sauce and tossed that shit around in a pan. FIRE! I love it. Obviously you don't consume all those sauces and a lot is left in the pan, but it's so good.

Chest work / all tops sets:

- Cable flys (had them quite high and pretty wide bring them in and down really targeting the outside sweep of my chest) - 35x12 // 55x10 // 60x10

- Incline barbell press (I do wear Iron Rebel elbow sleeves) - 175x12 // 225x8 // 245x6 // 245x5

- Pec Dec flys - 185x12 // 205x10 // 220x10 // 235x8
<>SUPERSET<>
- Flat dumbbell Crush Press - 45'sx15 // 55'sx10 // 65'sx8 // 65'sx7 (Failure)

- Flat bench dumbbell (25lb under foot for slight decline) - 80'sx12 // 95'sx10 // 105'sx8 // 110'sx6 (failure)

- Cable flys while sitting in shoulder press seat directly out in front of my, no incline or decline just straight - 70x12 // 80x10 // 90x10 // 115x8 (this machine was different and the weight moved easier than the other cable flys, I'm not sure why but I love doing flys like this.

- Floor press on smith machine. Not the one that is angled, straight up and down - 185x10 // 225x7 // 225x7 // 225x9 (failure) I WAS SHOT

- ENDED with 10 sets of 20 pushups nice and slow. Last two sets were a STRUGGLE to get to 20.

<><><>On bench press with dumbbell or barbell, I always come down and touch my chest, no bouncing. I have gotten a lot better about this in the last few years. Fly's I always go nice and slow and drag and squeeze at the top to really feel the burn. Chest is by far my strongest muscle besides back, I cannot wait to improve my arms as my chest has improved in the last few years <><><>

Sorry about yesterday fellas. I didn’t record much but stayed on track with the same meal plan as I’ve been following but I did eat one piece of Oreo cheesecake at a party for my unit.




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***UPDATE***

Random HUGE surprise
https://r.tapatalk.com/shareLink/top...ink_source=app


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Originally Posted by JohnMcc

That awesome that they coordinated that so you guys can get to see your families. Im happy for you brother.

Thank you dude! I’m fuckin pumped.


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Diet stayed on track today. Substitute my chicken for rotisserie though!

I didn’t lift today but I rolled BJJ for two hours with my daughters, so definitely got plenty of cardio!

Sooooo pumped to be home too!


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I am slacking here, I know.

Most of you know I was able to make it home from overseas to see the fam, so that took priority. I did go out with the wifey yesterday for her birthday and had sushi while the kids had Teppanyaki.

I had 5 rolls...I was disappointed in myself but I just couldn’t stop.

Today I woke up and made molasses cookies with my kids. I only had two, so I was proud of myself for that. They are my favorite holiday cookie and I typically smash.

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I made some homemade omelette with eggs from my neighbors chickens, spinach, mushrooms, onions, and Munster cheese.

Standard chicken and rice for lunch. It sure did taste different when someone is finally making it for you vice you doing it yourself! The break is nice.

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Was able to smash back with my wife. She got strong in the last 6 months. Pomp’s Var was keeping her on point.

** Deadlifts: 405x5x5

** Dumbbell row’s 30 degree bench: 45’sx15 // 60’sx10 // 70x8x2

** Pulls-ups (wide): 14 // 11 // 8 // 15 with black band,
12x2 with red band


That was it fellas! Did sprints for 20 min because that is her thing. We only had an hour and I was helping her on deadlifts and keeping her hips from rising too early.

Thanks for all the love and well wishes from everyone!


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Originally Posted by Jetblack14316

I am slacking here, I know.

Most of you know I was able to make it home from overseas to see the fam, so that took priority. I did go out with the wifey yesterday for her birthday and had sushi while the kids had Teppanyaki.

I had 5 rolls...I was disappointed in myself but I just couldn’t stop.

Today I woke up and made molasses cookies with my kids. I only had two, so I was proud of myself for that. They are my favorite holiday cookie and I typically smash.

——————————————————-
——————————————————-

I made some homemade omelette with eggs from my neighbors chickens, spinach, mushrooms, onions, and Munster cheese.

Standard chicken and rice for lunch. It sure did taste different when someone is finally making it for you vice you doing it yourself! The break is nice.

——————————————————

Was able to smash back with my wife. She got strong in the last 6 months. Pomp’s Var was keeping her on point.

** Deadlifts: 405x5x5

** Dumbbell row’s 30 degree bench: 45’sx15 // 60’sx10 // 70x8x2

** Pulls-ups (wide): 14 // 11 // 8 // 15 with black band,
12x2 with red band


That was it fellas! Did sprints for 20 min because that is her thing. We only had an hour and I was helping her on deadlifts and keeping her hips from rising too early.

Thanks for all the love and well wishes from everyone!


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That is awesomeness! Teppanyaki, Molasses Cookies , sex! Heavenly. Well wishes to you! Glad the wife like POMPS VAR too! Great product.


Max