JediBB’s BodyBlog

Deadlifts

225×5

315×5

405×5

495×3

455×4

Leg Press

1045×20

505×50

Incline Dumbbell Curl

50×12

50×10

EZ Overhead Extension

105×15

105×13

Today was the first of this week’s three day split. Went well, good overall pump and I doubt that I broke anything down enough to say it wasn’t a light day.

Incline Press

205×12

225×10

275×5

Wide Grip Pull Up

Bodyweight x20

" x18

+45×12

Dumbbell Incline Flye/Front Raise

70×12/25×10

75×10/25×10

Reverse Pulldown

2 @ 300×10

Dumbbell Curl

65×10

60×10

Triceps Pushdown

2 @ Stackx18

Dumbbell Laterals

40×10

30×15

The final day of our six day mini-barrage. Good week, I’m wiped out now and looking forward to the three light days I have planned next week before resuming a more strength oriented training cycle.

Standing Calves

2 @ Stack x50

Leg Press (one Leg at a time)

235×15

285×15

305×15

Standing Calves

Stack x50

Hamstring Curl/ Leg Extension Supersets

#10×15/#12×15

#10×20/#12×15

Seated Calves

155×30

190×25

Squats

2 @ 315×15

Seated Calves

155×25

Hamstring Curl Double Drop Set

#12×15/10×8/8×8

Leg Extension

#12×15

Standing Calves

Stack x 50

Barbell Row

225×10

3 @ 315×10

Machine Military

2 @ stack +20×10

Wide Grip Pullups

2 @ +45×12

Wide Neutral Grip Pull Down

300×8/250×8/200×8

250×12

Dumbbell Laterals

2 @ 30×15

Upright Row

2 @ 115×12

Stiff Arm Pushdown

60×20

80×12

Bench

225×15

250×10

255×10

225×8 pauses at bottom

Dumbbell Incline

100×9

100×8/85×3

Cable Crossover/ Palms Up Front Raise

100×15/25×10

120×10/30×8

Preacher Curl

105×12 + partials

105×10 + partials

EZ Overhead Extension

115×12

125×8

Dumbbell Curl Drops

80×4/65×3/50×7

70×6/60×6

Pushdown/ Bench Dips Supersets

200×15/ +45×18

200×15/ +45×15

Curl Machine/ Extension Machine Super

#10×10/#10×10

Frickin’ legs.

Leg Extension

#12×15/#8×12/#4×8 (single leg for the last drop)

#14×12/#10×8/#4×6 (ditto)

Squats

225×20

315×15

405×15

-Break to go throw up outside for a few minutes-

Hamstring Curls

#10×15/#8×10

#12×8/#9×6

2 @ #8×12

Standing Calves

Stack +50×20

2 @ Stack +340×15

Seated Calves

135×20

2 @ 160×20

T-Bar Row

185×20

260×10

235×12

Push Press

225×10

2 @ 205×10

Wide Grip Pullups

+35×15

+25×16

Neutral Close Grip Pull down

250×11

250×10/200×8

Dumbbell Laterals

35×10/30×8

35×12/30×5

Shrugs

225×50

295×30

Reverse Flyes

2 @ 45×10

20×20

Shifting the training this week to the same sort of split that Rich and I did on our light week a while back, we just aren’t going quite as light.

Chest

Incline Bench

205×15

225×13

235×8/ Front Palms Up Raise 25×10

Dumbbell Bench

100×11

100×8

Dumbbell Incline

80×14

80×14/ Front Palms Up Raise 25×10

Flat Cable Flyes

90×11

80×8/60×6

Biceps + Triceps

Preacher curl

95×15

95×14

EZ Overhead Extension

95×18

95×16

Incline Dumbbell Curl

40×15

40×11

Pushdowns (heavy stack)

100×14

100×12

Triceps Extension Machine

#8×15

I’ve been hitting my calves a lot more lately, I’ve been enjoying it and the change will hopefully do them some good. Calves really are a pain in the butt for me they never seem to make up their mind about growing or not.

Machine Military

Stack + 20×10

Stack +40×8

Stack +50×6

Upright Rows

115×10

135×10

Shrugs

225×40

315×30

405×20

Seated Laterals

40×10

40×8/25×7

Reverse Flye

2 @ 40×10

Standing Calves

Stack + 250×20

Stack + 295×15

Stack + 295×12

Seated Calves

140×20

185×12

210×10

Close Grip Bench

205×18

225×12

Cable EZ Curl

100×16

120×12

Overhead EZ Extension

95×15

2 @ 125×12

Dumbbell Curl Double Drop

80×4/65×4/55×5

Pushdown Double Drop (heavy stack)

110×11/80×9/60×8

Incline Dumbbell Curls

50×9

50×8 + partials

Bench Dips

+135×11

+135×10/90×6/45×4

Machine Curl

#10×12

#12×8

#8×10

Crossface Dumbbell Extension

35×12

Concentration Curl

40×12