JediBB’s BodyBlog

So so day. My dead lifting was not what I wanted. It wasn’t really bad, but I was expecting to make some improvements today that just didn’t happen. Still pushed out a decent session and arms are tomorrow.

Warmups

Dead Lifts

495×2

495×1

425×3

425×3

Leg Press

955×20

1165×20

1325×15

Leg Extension

#12×20

#16×14

#18×8

Leg Curl

#10×20

#14×8/#10×6/#8×6

Decided to take today off and extend the training week to Saturday. I really want to do some deads this week so I’m gonna do them with legs tomorrow. Today is my normal leg day, but I trained my back hard yeasterday and it hurts, so to get the most out of deads I’ve pushed everything else this week a day back. I also like to split days off sometimes so this will be cool for that alone. Splitting your days off is a good trick when cutting by the way, it keeps your metabolism higher than back to back days off.

Warmups

Dumbbell Row

152×10

202×10

222×5

100×20

Wide Grip Pull Up

+25×12

+10×18

Nuetral Close Grip Pulldown

200×20

250×10

T-bar Row

250×8

175×12

Warmups

 Bench

275×10

300×5

250×10

225×6 ( 2 second pauses at the bottom)

Incline Bench/ Front Raise Superset

205×10/25×12

205×10/30×12

Inclline Flye Drop Set

60×15/45×8

Cable Crossover Drop Set

100×10/70×10

Chest Press Machine/ Dips Superset

Stackx4/Bodyweightx20

I finally got off my ass and got the software to convert the commercials I was in so I could post them. They are up on my page now. I think they’re pretty funny.

The last week of light training did help a lot. I have been so much stronger this week, it has been rediculous. Shoulders were today and I dug it.

Warm Ups

Machine Military Press

Stack + 10 x10

Stack + 20 x8

Stack + 25 x6

Dumbbell Laterals

30×15

35×12

35×12

Shrugs

225×25

315×15

405×18

495×10

315×30

Reverse Flyes

40×10

40×10

Upright Row

135×12

115×15

Warm ups

Cable Bar Curl

150×12

200×12

200×10

Triceps Extension Machine

#6×15

#10×12

#12×12

#8×18

Incline Dumbbel Curl

55×8/40×5

40×10 + 3 partials

Overhead Dumbbell Extension Super/ Pressdowns

100×18/200×12

100×15/170×12

Dumbbell Concentration Curl

40×12

Dips

B-weight x 25

Today was great, I had two personal best sets today in the squat, which led to a new projected squat max of 660. Not totally sure if I could actually do that, but I’ll take it.

Lotsa warm ups

Squats

495×10

525×8

405×12

315×15

Stiff Leg Dead Lift

3 @ 205×10

Standing Calf Raise

Stack x 35

Stack x 25

Leg Extension

#10×25

#14×10/10×10/6×10

Ham Curl

#10×25

#14×6/10×10/6×8

Seated Calf Raise

105×35

140×20

Warmups

Barbell Row

315×10

365×10

405×10

275×20

Wide Grip Pullups

+45×13

+25×12

Bodyweight x 15

Machine Row (one hand then two hands)

#6×15/#12×15

Dumbbell Row

152×12

152×10

Stiff Arm Pressdown

70×25

70×18

Back to man training today. Felt great. I improved a little bit in my strength and my weight was up to 224 today, but we’ll see where that goes.

Warmups

Bench

275×8

300×4

255×10

235×11

Incline Dumbbell Flye

65×12

70×6/55×6

Dips

 +180×1/+135×3/+90×5/+45×7

Bodyweight x 20

Cable Crossover/ Palms Up Front Raise Superset

100×15/25×10

100×10/20×10

Chest Press Machine

#12×15