JediBB’s BodyBlog

Morning Session

About a mile of running and 10 minutes of jump rope followed by various abs.

Weights in the evening

Rack Deads

Warmups x4 reps up to 405

495×2

585×2

675×2

845×1

I really wanted to break 900 today…

935 x 2 misses, got it about an inch off the rack…

900×1 miss

900 one last try, pulled it. Yes!

Wide Grip Nuetral Pulldowns

200×12

220×12

Leg Press Calves

2 @ 505×50

Close Nuetral Grip Chins

+45×10

+55×10

Machine Row

2 @ stack x10

Rope Stiff Arm Pushdowns

140×15

Standing Calves

350×35

530×12

750×12

Shrugs (dumbbells)

100×25

Arnold Press

45×10

55×10

65×10

75×10

Upright Row

135×12

155×10

175×8

Seated Laterals

35×12

40×10

Cable Rear Delts

50×12

Reverse Dumbbell Flye

30×10

2 minutes Stair stepper lvl12 30 floors

Seated Calves

185×25

155×25 2 times

115×45

80×100

Jump Rope

2 sets of one minute, fast

Pulldowns

250×10

Pullups/Chin/Leg Raise Combo Set

Pullups x25/Chinsx9/Leg Raisex11

Pullupx10/Chinsx7/Leg Raisex9

Jump Rope 2 sets of 35 seconds super fast

Pullupsx18

3 minutes trunk twist

 Rope Crunch

80×25

Hyperextensionx15

Incline Crunch/Decline Leg Raise Combo

15 reps each

Rope Crunch

80×15

2 min trunk twist

2 min recumbant bike

1 mile on teadmill on 9% half mile walking at 3.4 mph, second half running at about six miles per 

I can’t really say that I dig weight training in the morning but I had to today because of some errands I have later and it really wasn’t too bad.

 Stair stepper 2min level 12 for 30 floors

Squats

225×10

315×10

405×10

495×6

Dumbbell Cleans and some presses

100×6 with 2 presses

85×6 with 6 presses

Leg Curl

100×12

120×10

140×8

Leg Extension

2 @ 150×15

Overhead Extension

(dumbbell) 100×12

(ez bar) 115×10

(ez bar) 135×8

Close Grip Bench

225×12

275×4

Pushdowns (ez bar)

200×15/180×10/160×10

200×15/180×10/reverse grip 100×20

Overhead Dumbbell Extension (one hand)

35×12

1.5min jump rope

Tried out for American Gladiator this weekend down at Gold’s Gym, Venice. Good times and my buddy Josh and I will in all likelihood get a call back. We kicked some ass in all of the drills and the interviews. Really good stuff. I am having to shift my training somewhat though. Normally I’m not a fan of cardio because I tend to burn a bunch of muscle when I’m doing it, damned fast metabolism, but I have to do it now so that I’ll be in good enough shape to win as a competitor or smear people as a gladiator. There is a possibility to be either one. So I’m still following the diet I made up for my bodybuilding show in March (which I still plan to do), but I’m upping the calories considerably to compensate for the excess cardio.

I’m training twice per day now four days per week, a cardio/muscular endurance type session in the morning and my normal lifting in the evening. This is what my morning session pretty much looks like:

This is all pretty much as giant set

2 minutes jump rope

20 pullups

1.5 minutes jump rope

15 pullups

1 minute jump rope

15 pullups

20 decline crunches

20×65 dumbbell cleans

20 hyper extensions

4 minutes @ 6mph up 8% grade running

1 minute jump rope

15 pullups

1 set standing calves with stack

2 minutes stair stepper level 12 (about 30 floors)

1 set standing calves witht the stack

Tonight’s Chest Calves and Biceps workout:

Seated Calves

155×20

190×20

240×15/-45×10/-35×10/-45×10

Dumbbell Incline Press

100×18

100×17

100×14

90×23

Cable Crossover

100×10

2 @ 120×10

 Cable Curls

90×10

120×10

Flat Flyes/ Palms Up Front Raise

2 @ 65×10/35×8

Seated Dumbbell Curl

70×6

Reverse Barbell Curl/Hammer Curl Superdropset

80×10/80×6/55×6

Machine Preacher Curl

80 to failure

Standing Calves

Stack x 20

stack+135×20

stack+ 355×20

stack+ 355×16

And that’s the day. Good training to all.

Put some new progress pics up tonight as well as uploaded a few new videos of myself. Had a decent, intense workout today.

Barbell Rows

405×10

315×15

Chins

+90×10 +2 partials

Bodyweight by 32

Rope Stiff Arm Pushdowns

150×15

120×15

Wide Grip Pulldowns

220×15

Shrugs

255×20

 Good day, lots o’ warm ups and then some good lifting.

Dumbbell Military

100×11

100×7

Close Grip Bench

225×6

275×8

300×4

205×18

Lateral Raises

40×12

45×10

Rear Laterals

2 @ 45×10

Machine Military

stack x 16

Overhead EZ Extension

95×10

115×10

Pushdowns Drop Set

200×15/150×15

Reverse Grip Pushdown

2 @ 150×15

Deadlifts

Warmup sets: 4 reps at each plate up to 405

455×1

495×1

575x just missed it… twice

405×7

Leg Extension

60×10 (each leg)/160×10/130×6/110×6/50×6(each leg)

200×8

120×15

Ham Curl

120×10

140×8

100×15

Dumbbell Lunges

2 @ 60×8

Stif Dumbbell Deads

2 @ 60×15

Hyperextension/Leg Raise Combo

2 @ 15/16