JediBB’s BodyBlog

Chest today.

Dumbbell Incline

100×16

100×14

100×11

Cable Crossover/ Palms Up Front Raise

110×12/25×12

120×12/25×12

100×18/25×12

Chest Press Machine

150xFailure

Incline Dumbbell Flyes

70×7

55×15

 Have a happy and safe New Years folks!

Friday. Finally. I had a great workout tonight and a great week overall, but I am ready for the weekend and some rest. Have a good one ya’ll.

Dumbbell Military

100×6

90×8

Machine Press/ Dumbbell lateral Supersets

Stackx12/25×18

Stackx12/30×15

Shrugs

315×15

405×15

495×12

585×6 pause to fix my grip and 4 more

Upright Row

2 @ 135×10

Reverse Flyes

25×20

35×15

45×10

I notice a lot of talk out and about in the bodybuilding world about squatting and deadlifting on a smith in order to keep one’s abs from growing as much…WTF? Why not just cut down on the ab training? My abs are too big…I need to stop free squatting and doing something that is actually functional. Thats what abs are for, stability, not curling the trunk. That’s secondary if you think about it. Just stop getting better at curling your upper torso off the floor for a while. I mean really when it comes down to it how useful is that? Really I kind of see extra ab work as a little bit of overkill. Granted just doing them you would be burning a few extra calories, but if your abs "grow too much" why train them. Alot of old school guys thought like that. Abs was kind of a precontest thing, sharpen up your control and you were good to go. That’s how I do it now, and my abs stay in pretty good shape, I’m a little fat right now, but I ‘ve still pretty much got a six pack and I haven’t done a crunch in a year, save showing new trainees how to do them. Here is a picture from literally right now:

See you can still have some abs bulking and not training them endlessly…

Here is the catch, I still train my inner abs. I’ve been working on my vacuum for some time now and my waist is getting smaller overall even though I’m getting bigger. The other thing is while I’m walking around I consciously spend time keeping my waist tight and posture near perfect in spurts throughout the day. Really only a couple minutes all day, but thats still a couple minutes of perfectly usable, functional tension time.

Leg Extension/ Ham Curl supersets

120×15/100×15

140×15/120×15

160×10/140×7

Leg Press Giant Drop Set

685×25/-90×25/-90×23/-90×25/-90×30

Stiff Leg Deads

225×15

315×5- 15 second rest followed by 7 more reps

Hyper bench Glute/Ham Raise

+45×7 drop to bodyweight x 7

Bodyweight x12

Standing Calves

Stack by lots of reps (at this point I was too f’ed up to count anything)

 2 @ Stack + 200lbs by lots of reps

Seated Calves

115 x lots

2 @ 160 x lots

The little workout I recommended in my last post was, by the way, designed to be a stand alone biceps routine. If you don’t wuss out it is super intense. It used to be a Vince Gironda method, I recently read about it and wanted to give it a shot. I dig it. Today though I added some brachialis and forearm specific stuff to it, but I planned to kick the crap outta my arms tonight, I won’t work them specifically again until a week from Friday anyway. 

On another note I actually got a sweet new camera for Christmas and can finally put up new pics. It also helps not to be injured and "whithering away." LOL, don’t see much of a point of degression pics. Good training to all and to all a happy New Year! 

 Dumbbell Biceps Curl

This is hard as shit. I recommend giving it a try. Start with a warmup type weight and do four reps with it, immediately move to the next heaviest set and hit four more. Do this at each weight until you can’t hit more than two reps (cheating included) and work your way back down, attempting to get four at each weight. No rest. One set.

25×4,30×4 on up to 60×2 and back down

Pullover and Press

75×12

3 @ 105×12

Hammer Curl

90×7

85×8

Pushdown

200×20/180×12/160×8

225×10

Reverse Barbell Curl

80×12

90×10

Single Arm Overhead D.B. Extension

35×12

45×10

Ohh. Damn. Hard ass workout today, first time putting those together in some time.

Dumbbell Incline/ Reverse Grip Pulldown

100×14/300×12

100×12/300×12

100×7/300×10

Wide Grip Pullups

+45×10

+90×3

Bodyweight x 20

Chest Press Machine/Palms Up Front Raise

140×18/20×12

150×15/25×10

Barbell Row

315×15

365×10

225×31

Incline Dumbbell Flye

50×18

65×12

Dumbbell Row

100×18

100×12

Cable Crossover

100×20

120×12

Merry Christmas all.

Dumbbell Military

90×8

90×7

Machine Military

120×18

Stack x 8

Upright Row

115×12

135×10

155×8

Lateral Raises

45×8

35×12

25×18

Dumbbell Shrugs

2 @ 100×30

Reverse Flyes

2 @ 30×12

25×15

Squats

225×10

315×15

405×10

Leg Press Giant Drop Set

685×25/-90×25/-90×15/-90×20/-90×20

Laying Hammy Curl

100×15

2 @ 120×10

Leg Extension

2 @ 120×12

Hyperextension Bench Ham Curls

+25/12

+35×10

Dumbbell Stiff Leg Deads

65×10

90×10

100×10 

Close Grip Bench

165×15

185×15

205×12

EZ Cable Curl

90×15

110×12

120×10

Dumbbell Overhead Ext. (one hand)

35×10

45×10

55×8

Wide Grip Olympic Barbell Curls

95×12

105×10

Pushdown/Cable Overhead Superset

200×15/150×20

200×15/150×14

Hammer Curl

90×7

Reverse Grip Barbell Curl

2 @ 90×12