Jay Long

Using Chains……

Chains provide resistance through the weight of each link. As they hang off the bar and pool on the floor, the only extra weight they provide is from the links between the bar and the floor. As you lift the bar higher, more links come off the floor and add weight to the bar. Elastic bands, on the other hand, provide resistance by a restoring force, which attempts to move the two ends of each bands back to their original resting positions when their pulled farther apart. The more you pull the bands the greater the resistance. 

You’ll want to drink this one hour or two before a long, hard session. Otherwise, this indulgence could leave you looking like a pumpkin…ROUND.

3 cubes of ice

1/3 can pumpkin

20g vanilla protein powder

100mg niacin

1 tbls xylitol

1tbls brown sugar

6 oz. skim milk

take 2g of arginine with your shake.

If you don’t know what some of the ingredients are GOOGLE it.

Just make sure you’ve trained really hard prior to downing this

4 cubes of ice

6 oz. Nonfat Milk

2 Tbs Nonfat Yogurt

20g vanilla protein powder

1 packet Emerald Balance

1.5 mg melatonin

2 whole carrots

2 Tbs brown sugar

If you don’t know what some of the ingredients are GOOGLE them but the shake is great for a postworkout drink, 

Remember if a person is a hater they don’t always hate you that hate the good shit that you are doing, haters aren’t born they are created, they are people who once tried to do something and failed no they HATE everyone doing something better than them, so REMEMBER it’s not you but it’s what you are accomplishing, SO IF YOU ARE GETTING HATED ON, IT SHOULD BE TAKEN AS A COMPLIMENT, and remember they couldn’t hate on you if you weren’t accomplishing shit!

Hey i have been putting in crazy time looking through backlogs of my workouts for the past 3 years but it’s really not a problem…..in this specific blog i’ll discuss SHOULDERS

Warm-up i do 5 sets of 8-12 ROCKY PRESSES (lightweight 45-60 secs between sets)

5 sets of 10-15reps of Military Presses i don’t go behind the head ( 75-90 secs between reps i use the smith machine because i like to go EXTREMELY heavy)

5 stes 8-12 of Arnold Presses moderate weight (75-90 secs between sets)

Lateral Raises using cables 3 sets of 15 using extremely light weight letting my deltoids do all the work ( that’s why my deltoids are so nice LOL. just kidding) 45-60secs rest between

Front raises using cables 3 sets of 15 using extremely light weight so my anterior deltoids do all the work 45-60 secs

Bent over lateral raises using dumbbells light weight 3 sets of 15 letting my posterior deltoids do all the work

after that i go to the machines and do the last three exercise with moderate weight  and burnout for three sets

Me personally since i box i actually work Neck and TRAPS on this same day let me know if you need those workouts

BACK/ BI’S DAY this is also one of my older workouts for theweighted pull-ups i don’t know if you can do them or not but if not use an assisted pull up machine if one is available until you can do the unassisted.Me personally i like to Work down my back meanig i like to start with the LATS then the RHOMBIUS and finish with my lower back.LETS START

5 SETS 8- 12 pull-ups(kinda my warm-up so i rest  30- 45 secs in between to get a burn this is basically to strecth the back out and get it warm after the set i usually like to hang there to get a good stretch)

6 sets of LAT pulldowns 75-90 secs rest between sets ( I pyramid up 3 sets and pyramid back down three)

V-Bar Pulldowns 4 sets 8-12,75-90 secs rest between sets

T- bar rows 6 sets 8-12,75-90 secs rest between sets( pyramid up three and pyramid down three)

Seated cable rows 5 sets 12-15 light weight pulling shoulderblade as far back as possible to get good stretch and hold at the top resting 30-45 secs between sets

6 sets of hypertensions for lower back 10 reps 30-45 secs between sets

4 sets of good mornings 8-12 45-60 secs rest between sets

If you have any questions feel free to ask i wish i could talk to you because some of this shit i have to explain i’ll post the shoulder and leg workout later i actully have to go to work now. If you want me to let you know what i eat i will just ask let me know what workouts you like and don’t like and i’ll post you some secondary options.

The following workouts aren’t the ones that i do currently but i have done them(a while back) but i am suggested them for you sexy. Me personally what has worked for me is a PUSH/PULL workout and a CHEST/TRI’S, BACK/BI’S, SHOULDER, LEG routine i like to altenate them every 8-12 weeks, keeps my workouts exciting. You might wanna alter them since they are pretty time consuming but working out is all i have to do so…

CHEST/TRI’S

3 Set of 8-12 FLAT Bench Dumbbell Presses resting 75- 90 seconds between sets

3 sets of 10-15 FLAT Bench Dumbbell Flyes(light weight slow reps good stretch) resting 45-60 seconds

3 sets of 8-12 Incline Dumbbell Presses resting 75-90 seconds between sets

3 sets of 10 -15 Incline dumbbell flyes (light weight slow reps good stretch) resting 45-60 secs

3 sets of 8-12 Decline Dumbbell Presses resting 75-90 seconds between sets

3 sets of 10 -15 decline dumbbell flyes (light weight, slow reps, good stretch 45- 60 secs

4 sets of 12 Cable pushdowns 45-60 secs rest between

4 sets of Tricep kick backs 45-60 secs between sets

4 set of skullkrushers 45-60 secs between sets

 I like two rotate my presses between dumbbell and barbell if i do chest twice a week one of the workouts i’ll use a barbell instead of dumbbells

I just wanna know from fellow guys and girls in the gym training hard what are you guys and girls opinions on all these baseball guys on steriods? If EVERYONE (including pitchers now) is on steriods, isn’t the playing field level again?

Took a while off (from writing blogs not working out) but i have a new workout to post.

So today on legs i was crazy i did a Century set (STEWARDLITTLE21 cutie i don’t expect you to) that’s a hundred reps (10sets of 10) with 315. When i do my legs in order for them to grow it’s all about total poundage lifted. 100X315=31,500 pounds. After century sets on squats i did 5 sets of 12 on Leg extentions and hamstring curls. Then 4 sets of 25 on calf raises i finished off with 4 sets of reverse lunges. STEWARDLITTLE21 let me kow when you read this boo.