JediBB’s BodyBlog

Machine Military

Stackx6

Stack +20×4

Stack +35×4

Dumbbell Military Double Drop Set

100×4/75×6/60×6

Upright Row

115×12

125×15

165×6

Reverse Flye

55×6

30×12

Lateral

30×15

Well we’ve shifted our split, we’ve been toying with the idea for a little while and finally did it this week. Now I have split days off, which I really like for staying leaner. I’ve never really done it bulking, but I really don’t think it will hurt my mass building at this stage anyway. I need change. Wednesdays and Sundays now. Also legs are now on Saturdays and arms in my legs’ place. I’m thinking that having a chest day two days after a leg day well help me improve because of hormone carry over from my leg day. I train them hard enough in my reckoning for a spike like that (of course I’ve never done the blood tests to prove it) and since my bench is a lagging lift right now why not give it a shot.

today:

Close Grip Bench

205×10

255×7

265×6

270×5

Ez Curl

115×12

165×4 (big negative on the last rep)

Dumbbell Curl Drop Set

70×3 (normal curl)/55×10 (hammer style)/ 40×8 (Zottman curl with as much supination as I could at the top)

Ez Overhead Ext.

2 @ 95×12 (first 9ish with pauses just short of the bottom, as streched as I can without taking gravity off the resistance, the last few just normal reps)

Preacher Curls

105×11

115×7

40 degree Cable French Pres Drop set

200×12/160×6/120×6

Barbell Row

315×10

405×6

455×4

365×8

Chins

+90×8

+100×6

+115×3.5

Dumbbell Row

100×25

100×20

Machine Row

Stack x 13

Incline Dumbbell Curl

45×7

40×5 drop 30×4 + partials

Bench Press

275×4

2 @ 305×3

355 for a 7 second negative

335 for a 10+second negative

235×8 pause reps

235×10

Incline Dumbbell Bench

100×7

100×5

Incline Dumbbel Flye

50×20

50×18

EZ Bar Overhead Extension

105×10

75×12

Machine Military

Stack + 40×4

Stack+ 60×4

Stack +80×2 misses (wound up being like two static holds halfway up)

Stack +35×6

Dumbbell Upright Rows

55×12

65×10

80×6

Dumbbell Laterals

30×10

25×14

Reverse Flyes

2 @ 15×25

Standing Calves

Stack + 90 belted on x 25 (tried the belt today, like that a lot, before I was just stacking plates on top of the machine)

Stack + 290×15 (100 lbs dumbbells on machine handles and 90 strapped on)

Stack +335×8 (same plus 3 45’s on the belt instead of 2)

Leg Press Calves

595×25

695×30

Seated Calves

115×20

140×20

160×18

Cable Curl "12’s" (like 21’s but not as many reps)

100 w/ outside grip

110 w/ inside grip

Preacher Curl Ouside Grip

95×12

115×6 +negative

EZ Bar Overhead Ext.

115×10

135×6

Close Grip Bench

255×6

280×3

Ez Bar Curl/ Hammer Curl Superset (super slow reps 3 seconds up and 4 down)

105×4/70×4

135×4/60×4

Pushdown (heavy stack)

100×12

120×9

Incline Curl Drops (super slow first set, normal second)

50×4/40×4

60×3/45×3

Extension Machine Drops

#8×4/6×4

#12×4/9×4

Legs today. Felt like sh*t today and simply could not get into any kind of groove. Least I got through what I did so it wasn’t a totally useless training day.

Squats

405×10

500×10

315×25

Leg Curl

#14×10

#14×8/12×5/10×5

Leg Extension

2 @ #12×15

Seated Calves

160 for 20 slow ass reps.

Getting stronger…

Rack Deads from Knees

585×1

675×1

765×1

800 miss, I got it off the rack but couldn’t lock it out

Weighted Close Grip Chin

+180x 1 negative

+90×9

+100×8

Wide Neutral Grip Pulldown

300×11

340×6

Wide Grip Pull up/ Machine Row Super

B-weightx15/#15×20

B-weightx11/#15×8

Stiff Arm Pushdown

70×12

Day one of the power cycle. Time to get my bench back up to my old best and beyond. Eveything else has been going way up and this should really kick it into even higher gear.

Bench

305×4

315×3

255×10

235×10

Rack Bench from bottom, trying to push the weight as fast as possible.  

295×1

315×1

225×1

225×1

Incline flye/Front Raise Superset

65×12/25×10

75×9/35×4

Incline Bench

205×9

205×6 + 4 partials

Pushdown 160×18

200×18

Triceps Extension Machine

#6×20

Another generalized upper body blast today, with some calves. Next week the strength building will begin.

Push Press

205×12

Machine Military

Stack x 15

Preacher Curl/Dumbbell curl Superset

95×10/35×15 (big time supination)

Wide Grip Pull Down

2 @ 250×15

Chest Press/ Triceps Extension Machine Superset

#15×20/#6×12

Dips/Pushdown Superset

Dips x25/80×15

Machine Row

Stack x12

Cable Crossover

80×25

Standing Calves

Stack x50

Seated Calves Drop set

160×25/115×25/80×25/35×70