JediBB’s BodyBlog

Morning session:

15 minutes walking @ 2.5 mph on various incline heights

some abs

some rotator cuff work

15 minutes walking @ 2.5 mph on various incline heights

Back in the Afternoon

8 minutes on cross trainer

2 minutes on stair stepper

Rack Dead lifts

495×2

585×2

675×2

765×2

855×2

Wide Grip Pullups

+45lbs x 10

+80lbs x 10

Bodyweight x 20

Reverse Grip Pulldowns

300×10

300×8

Dumbbell Row (w/ those adjusable dumbbells)

152 x 8

222x 6

Siff Arm Pushdowns

120×18

120×15

Small Tire Flips

2 sets of 18

12 more minutes of walking like earlier today.

Less intense morning session and a great shoulder day this afternoon. Tired, I’ll tell you that.

Morning: this wasn’t all one giant set, like I said it was less intense.

11 minutes on treadmill at 3 mph on 10% grade

2 min Jump Rope

1 min Jump Rope

12 small tire flips

some rotator cuff work

1 iso pushup for 45 seconds

Rope crunch 60×18

Standing Claves Stack x 30 slow reps

1 min Jump Rope

16 small tire flips

10 minutes on cross trainer (heart rate ~ 120) 1.2 miles

Standing Calves stack x 30 slow reps

Hanging leg lift x 12

trunk twist x 2 minutes

18 tire flips

20 decline crunches

10 minutes on treadmill- 3 mph on 12.5%

Afternoon Lifting:

6 min on cross trainer .9 miles

Dumbbell Military Press

85×15

85×12

Push Press

250×4

275×4

295×2

185×12

Dumbbell Upright Rows

55×12

70×10

Dumbbell Laterals

40×10

30×15

Reverse Flyes

40×10

30×15

And that is the day. Only one more really hard day left for the preshow training. Next week is gonna be pretty much a recovery week- basically the reason I’ve been grinding myself into the ground for a while now- all I’m gonna do is cardio and light lifting next week and the week after that will be contest prep. I’m actually looking forward to lights days…

Hard workout today, at least I didn’t puke

Walk for 5 minutes @ 3.5mph

Leg Curl

80×15

100×15

3 @ 150×8

Leg Extension

80×15

100×15

3 @ 150×8

Squats

225×24 (12 wide stance, 12 close)

315×20 (10 wide, 10 close)

405×10

225x 5 partials at bottom, 1 full rep, 5 partials at bottom, 1 full rep, 5 partials at bottom, 1 full rep, 10 more full reps

Stiff Legged Dumbbell Deads/Glute/Ham Raise Superset

2 @ 65lbers x 15/bodyweight x 12

Leg Press Calves

415×35

505×35

Seated Calves/Jump Rope Supersets

120×50/ 50 seconds

145×35/ 50 seconds

180×30/ 35 seconds

205×12/ no jump rope

5 minutes on Cross trainer super low intensity (110ish h.r.)

5 minutes on the cross trainer on lvl 9 (about 3/4 of a mile)

Incline Skullcrushers

95×12

115×10

135×6

Pushdowns (ez grip)

150×28

150×20

Shrugs

225×20

315×20

Trunk Twist For 2 minutes

Shrugs

405×20

475×15

Overhead Dumbbell Extensions

2 @ 100×12

Farmers Walk/ Wrist Curl Superset

100’s for 360 feet/ 60lb barbell x 12

Wrist Curl/ Dumbbell Wrist Extensions

60×18/12’s x failure (burning too much to hold on pretty much)

60×15/12’s x failure

60×12/ 12’s x failure

Trunk Twist 2 minutes

Various R. Cuff work (external/interal rotation)

Cardio Giant Set:

Stair Stepper Lvl 12 for 2 min (30 floors)

Treadmill walking at 3.5 mph between 10-14 percent for 10 minutes

2 minutes 15 seconds of jump rope

Great day today, I actually did some barbell bench. It was sweet- I didn’t hurt (warmed up really well) and I was strong, hell keep this up and I’ll be breaking 400 soon.

Dumbbell Incline Press

3 @ 100×10

Bench

225×5

275×5

315×5

350×2

225×12

Cable Crossover/Palms Up Front Raise superset

100×15/25×12

120×12/35×10

150×10/40×10

Incline Flye

65×12

50×15

Barbell Curl

185×6

205×3

Incline Dumbbell Curl

2 @ 55×8

6 minutes on cross trainer

Dumbbell Cleans

65×12

2 @ 100×8

Pullups with Legs Extended

2 @ bw x 12

Hanging Leg Raise (bring whole body up)

x8

x6

Decline Crunch

2 x 25

Jump Rope 2 minutes

Lighter day today but still got a lot accomplished.

Morning session:

Close Grip Bench (on smith)

135×10

185×10

225×10

Push Downs- three light pump sets

Ham Curl/Leg Extension "21’s" combos

40lbs/40

60/60

80/80

100/100

Hanging Leg Raises

3 sets of 10 (bring body up pretty much parallel with the floor-not just bend at the waist)

Trunk Twist 2 sets of 2 min

15 minutes of cardio (h.r. around 120ish- easy)

Afternoon Lift: Back

Wide Grip Pull downs

2 @ 210×15

Chins

Bodyweight x 20

Bodyweight x 15

Rope Stiff Arm Pushdowns

150×15

120×18

Wide Grip Pullups

2 @ Bodyweight x 10

11 more minutes of light cardio.

 Took nothing to failure today.

and four sets for triceps…

Push Press

185×4

225×4

275×6

Dumbbell Military Press

100×6

Dumbbell Laterals

2 @ 45×12

Shrugs

225×15

315×15

405×15

Upright Rows

135×12

155×10

185×6

Reverse Flyes

40×12

50×10

EZ Overhead Extensions

115×10

135×6

Pushdowns

2 @ 200×20