JediBB’s BodyBlog

I have successfully trained my ass into the ground this week… Hopefully I heal back bigger next week.

Squat

225×10

315×10

405×10

Front Squat

2 @ 225×10

Ham Curl/ Leg Extension Supersets

105×10/100×12

125×10/100×15

130×15/100×20

Ham Curl Drops

140×10/120×6/100×6/80×6/60×6

Seated Calves

160×25

195×15

240×12

Standing Calves

Stack x 45

530×10

840×8

Seated Calves

90×120

Ham Glute Raise on Hyperextension

2 @ bodyweight x 18

Have a nice weekend folks!

Morning: Chest/little bit o’ back and Hams

Warm Up Lifting:

Dumbbell Incline/Wide Grip Nuetral Pulldowns Supersets

55×30/120×30

65×30/150×25

Working Sets:

Cable Flye/ Pulldown 3 set circut

cc 70×30/pd 200×15/80×20

Dumbbell Incline Bench/Incline Flye superset

100×15/45×12

Smith Machine Lockout Bench Presses

(from lowest peg- just passed 90 degree elbow)

225×8

295×4

(from next peg up- just above 90 this time)

335×3

1 set of Pulldowns @ 200×15

back to bench

385×3

405×3

425×2

Dumbbell Incline Press/Palms Up Front Raise

40lbs for about 1.5 minutes of actual tension time pressing immedietly followed by 15’s for about 45 seconds of tension with the front raisesCable Crossovers

80×15

Iso Push up for 40 seconds

Hamstrings:

Laying Curls

60×20

80×15

100×12

Glute Ham Raise

Bodyweight for 2 sets of 15

Evening Lift: Delts

Smith Overhead Presses

135×12

205×8

255×2 drop to 225×6

185×12

Barbell Shrugs

225×10

315×10

405×15

495×10

Rack Dead Shrug Combo

555 x 3 (two shrugs per rep or six total shrugs)

585×3 (same thing)

Lateral Raise

20×25

2 @ 25×20

Reverse Flyes

2 @ 35×15

Great day, lots o’ food and lots o weights…hope ya’ll had a good one too!

This weekend went really well. I placed in the top five of both classes I entered (novice and unlimited heavyweights) and managed to bring home my first two bodybuilding trophies. Overall this was a much better experience than the first time I competed in ‘06. I must say that I was extremely happy to come in 21 lbs heavier than my first show (210 compared to 189) and still be as conditioned. I messed up the peaking a little bit, but whatever I still think I looked good and at least I didn’t feel like sh*t. My posing was much better this time around too, but can still use some work. There are a million other things to work on as well, but I know what that is and you all don’t need to be bored with the details. lol. Anyway, that’s done now and it is back to training and eating. Trained arms this morn and felt good, have back later after lots and lots of food .

Dumbbell Curl Rack Run

start w/ 25’s  4 reps per weight in 5 lbs increments up to 60 lbs and then back down

Triceps Pushdown Stack Run

start at 80 15 reps at each plate up to 150, 8 reps from there to 180

Close Grip Bench

185×15

205×15

255×10

305×4

EZ Barbell Curl

135×10

155×10

175×5

1 minute negative chin

1 minute negative dip