Jason’s BodyBlog

Week 7/ Day 4

B/W:212 ON THE NOSE

Time to complete workout:
46m

ME Bench
2 Boards

Close Grip
1xmany@bar
1×5@95, 115, 135, 165, 175, 185, 205

Narrow Grip
1×5@225, 235, 245

Comp Grip
1×3@255, 265, 275, 295
1×1@305 YOU AIN’T NOTHING!!!
1xsemi-ugly@315 HELLZ YEAH!!!

Butt started to come up and got of the bench slightly and I slammed that bastard down and pushed through it!! Triceps were on fire by the 245 and barely squeezed out 5. Was going to end it after 3 but decided to push for it.

Assistance
1 Arm HS High Row
4×8@135

Seated Cable Row to Neck w/ Rope
4×10@75

JM Press (These were awesome.)
2×20 w/ doubled red band

Curlz
2×15 w/ doubled red band

Full Set of Shoulder Rotations
2×20 w/ red band

Comments
Almost got full range of motion in the neck. Been doing a lot of MICEing for it. Felt some pain today but it was more irritating then debilitating today. Well, off for the most part of next week. Going to be doing a LOT of driving around to see family. Will be driving 6 hours on Saturday, 4 hours on Sunday, and 6 hours on Tuesday. I might get in on Wednesday - Friday for just some light movements and stretching. Besides I’ll have to play around with my new bands a little which hopefully will be here today!!

Week 7/ Day 3

B/W:211.2

Time to complete workout:
42m

ME SQ/DL
Band TKE
1×20 w/ orange band

Box Squats
1xseveral@bar
1×3@135, 155, 165, 185, 205, 225, 245, 255, 265, 295, 305, 325, 335, 355, 365, 385, 405
1×1@415, 425, 435, 445, 455 @##$#@!!!!!!!!!!!!!!!!!!

Holds for 5s
3×1@500

Assistance
Hyper/GHR sorta
4×10 w/ orange band

Hanging Leg raises
5×15

Comments
HOLY M@#$# @#$#@ER!!! Neck is getting a little more range of motion and the weights were just slightly irritating until I got up to about 405. Pissed me off some more and went all out for singles.

Week 7/ Day 2

B/W:210.8

Time to complete workout:
33m

RE Bench
Flat back No leg drive no arch ALL PAIN BENCH!!!
1xseveral@bar
1×5@135
1×3@165, 185, 225
1×2@245
1×1@275

Unrack and hold for 5s
3×1@315

Assistance
Pull ups
NOPE HURT LIKE HELL

Seated Cable Row
NOPE!!!

Rear Delts with a band
AHHHHHHHHHH!!!!

Tri Kick backs w/ doubled red band
3×20

Bicep Curls w/ doubled red band
3×20

Comments
Hurt just getting down onto the bench and sitting back up. Couldn’t get into any kind of setup so I just went completely flat. 275 was surprisingly easy. Hurt once I got it about half way down so I didn’t pause at all but I had to go slow. Couldn’t do jack crap for upper back!!!! Thank GOD I could do curls though!!!!!!!!!!! Think I would go into complete depression if I couldn’t do those!!

Week 7/ Day 1

B/W:210.8

Time to complete workout:
35m

DE Squat
Box Squat
1xseveral@bar
1×5@135
12×2@225 (used various stances from closer to very wide.)

Assistance
Pull Throughs
4×10@200

Peterson Step ups
2×20

Seated Calf Raises
2×15@1160

Standing Ab Pulldowns
4×15@70

Comments
AHHHHHHH!!!! Left side of my neck hurts like hell. It just got stiffer and stiffer over the weekend. Can’t turn my head to the left or bend it to the left worth crap. Squats hurt like hell!! Pull throughs were okay but hut a little when getting into position for the ab pulldowns. This week is going to SUCK!!!

Deload next week. Taking it completely off, maybe. Then I’ll have three weeks left before I take off the week leading up to the UPA meet.

Week 6/ Day 4

B/W:210.4

Time to complete workout:
45m

ME Bench
2 Board

Close Grip
1xseveral@bar
1×5@95, 135, 165, 185, 205

Comp Grip
1×3@225, 245, 255, 275, 295
1×1@305 MOTHER F#@##@$!!!!! I OWN YOU!
2xmiss@315

3 Board
1×1@305, 315, 325
1xmiss@335

Assistance
HS 1 Arm High Row
1×10@90
1×10@135
2×8@145

1 ARM DB OHP
4×6@70

Full set of shoulder rotations
2×20 w/ red band

Comments
I was out cold last night, hit the snooze once this morning, and woke up all pissed off!! Weak ass workout yesterday! Tweaked something in my neck and it hurts like hell to bend it to the left. That hurt like hell benching and that just pissed me off even more!!!!

Week 6/ Day 3

B/W:210.6

Time to complete workout:
51m

ME SQ/DL
Below Knee Rack pulls (quick reset between reps)
1xseveral@bar with some gming in there
1xseveral@135
1×3@185, 205, 225, 245, 255, 265, 285, 295, 315, 335, 345, 365, 385
1×2@405
1xmiss@415
1xugly@405
3×3@315

Scratch that ME and make it an RE I guess the freaking volume killed me. Also used a really really crappy bar with no knurling. Barely held on to 405.

Assistance
Ghetto GHR
????x20? with orange band. Not sure how many times I took a quick breather and I’m sure I did a little more than 20.

Peterson Step-ups
2×20

Seated Calf raises
2×20@135

Hanging Leg Raises
4×15

Comments
So freaking tired today. Couldn’t sleep worth a damn last night. Actually got up at 4:30 this morning as I was laying there in bed wide awake. I’m feeling it now though. I could go pass out.

Week 6/ Day 2

B/W:210.8

Time to complete workout:
49m

DE/RE/ME Bench
DE Bench (Mixed grip Close, Narrow, Comp)
1xmany@bar
1×3@135
8×3@185

RE 1 Board
Close Grip
1×3@185, 205, 225

Narrow Grip
1×3@205, 225

Comp Grip
1×3@225, 235

ME 1 Board
Comp Grip
1×1@245, 255, 275
1xugly@285
1xmiss@295, 300

Damn it that was hell!

Assistance
Neutral Grip Pullups
3×10

DB Front Raises
4×8@45

Band work with red band
Rear Delts
Tricep Kickbacks
Full Shoulder/cuff rotations

Comments
Chest and tri’s are wasted. I just couldn’t stop myself. I had to keep going and pushing it. It was great in a very sadistic way. Will be taking tomorrow to do a LOT of dynamic stretching. Entire body is stiff. Definitely didn’t need to do anything for the biceps as the Zerchers yesterday killed them along with doing a neutral grip on the pullups today but I could get 10 Reps that way!! The last set wasn’t very pretty though. Planning on deloading the week of Christmas. Perfect timing.

Had to go back a few pages to look but I’m deffinitely ahead on my eating and gaining weight goals.

Started new year goals at
BW: 200lbs
BF: 14%
LBM: 172

Wanted to be around a solid 210 for april meet and eventually at 220 around 18% BF.

Currently 5 weeks from that time
BW: 211
BF: 16.5%
LBM: 176

KICK ASS! Eating like a mofo with some solid hard training!

Week 6/ Day 1

B/W:211.4

Time to complete workout:
44m

DE SQ/DL
Band TKE
2×25 w/ red band

Box Squat w/ manta ray and closer stance
1xseveral@bar
1×5@135
1×3@185
1×2@205
2×2@225
8×2@275

Supplemental
Zercher Squats
1×5@135, 185, 225
1×3@275
1×2@295
1×5@225

Assistance
Uneven BB Side Bends
1×10@bar
3×10@10

Hyper/GHR (sort of) w/ straight bar behind head
1×10@20
1×10@30
2×10@40

Seated Calf Raises
2×20@135

Comments
Lower Back is deep fried and ready to eat. HATE Zerchers. Then tried to lift up on my knees on the 45degree thing that I do hypers on. Kind of works.

Week 5/ Day 4

B/W:210.8

Time to complete workout:
48m

ME Bench
3 Board Close Grip
1xseveral@bar
1×5@95, 135, 165, 185, 205, 225, 245
1×3@255, 265, 275
1×2,miss@285
1×1@285, 295
2xmiss@305

Supplemental
3 Board Pointer on Rings
1×3@225, 245, 265
1×2@275
1xugly@295

Assistance
Pull Ups
3×8
1×6,2

Grabed a Red Band and did a ton of crap
Curls
Tricep Ext
Rear Delts
Front Delts
Fly’s

Comments
Got to do a little warm up before heading out to the gym this morning. 20m of shoveling 6 inches of snow from sidewalks, paths, and driveways.