JediBB’s BodyBlog

Just wanted to say I’m still here and going strong, been working busy 14 hr days all week and with contest prep I haven’t even logged my workouts in two days. (ooohh.addicted maybe…haha) Just little pump sesions throughout the day to burn glycogen when I have time. Working well I think, getting drier- can’t wait to stop drinking water (almost finished 4 gallons today, ugh) and eat carbs. This thing is really gonna work, I keep wondering where I’ll be on weigh ins, I might be higher than I could have ever really expected a year ago. Anyway I really just wanted to say, that whereas my last prep for my first show was extremely difficult, I’ve rather enjoyed this one and am really looking forward to Saturday. That and pizza. Well good night and I’ll get a couple pics up before the show hopefully. Oh, and for all of you folks that stop by and show support and the like, it really is cool… pushes me on as well as making me feel good about what I’ve been doing. Thanks.  :)

Except for the leg press all sets were conducted at the same tempo as earlier today.

Dumbbell Incline Press

85×12

100×10

Barbell Row

205×12

225×12

Dumbbell Bench

2 @ 100x 8

Close Nuetral Grip Chin

8

6

Lateral Raise

2 @ 25×15

Leg Extension

2 @ 100×12

Leg Press

2 @ 415×50

Barbell Bench

225×10

Stiff Arm Pushdown (bar and heavy stack)

60×10

This is it the last week of contest prep- almost show time. Today began the first day of my carb depletion, the first actual macronutrient manipulation of the diet phase. I’m under 50 grams for the next 4 days and then I carb up on Friday. I found the plan that I am following for my drying out process on T-Nation.com. It is similar to what I did before but the way it is set up corrects a lot of the problems that my original dryout plan had. I started the day at a super high bodyweight of 226 (I ate this weekend and recovered last week fromt the long weeks of hard lifting) but hope to weigh in around 215-218 come Saturday. Just finished my first workout of the day- just weights now no more cardio but two adays still, not going to follow the prescribe lifting that this week’s diet plan comes with, I have to train like I have to train.

Morning Lifting

All sets performed with a super slow tempo to burn up glycogen, did not go above about 65 percent of max weights.

Circut One (each set almost back to back 10-20 seconds rest)

Squat

225×10 3 seconds down, 2 second pause, 2 seconds up

Smith Military

185×10 3 second down, no pause, normal concentric

Chins

Bodyweight x 12 3 seconds up,no pause, 3 seconds down

Rest for a minute repat circut. Used 315 on second set of squats and got 2 less reps on other exercises second time.

Second Circut

Leg Curl

80×10 3 up, 3 pause 3 down

Wide Grip Pull Up

Bodyweight x 6 normal up, 2 second pause, 3 down

Repeat Circut 2

Circut Three 

Stiff Arm Rope Pushdown

120×10 3-1-3 tempo

Decline crunch x 50

Repeat

Finish with 1 minute negative dip.

 Mostly back with a little chest and forearms thrown in. Took some 10 day out progress pics today too, I’ll post those after work this evening.

6 minutes on cross trainer

Reverse Grip Row

135×30

225×25

405×5

Dumbbell Bench

70×20

100×20

Wide Grip Pullups/ Cable Crossovers Combo Sets

2 @ bodyweight x 15/80×12

60 second negative chin

Rope Stiff Arm Pushdowns

2 @ 120×15

Palms Up Front Raise

25×15

Dumbbell Incline

85×12 3second negatives 2 second positives

12 minutes on the treadmill at the usual 3.0mph and 10-12% variable incline

Small tire flip x 20

small tire flip x 10 superset with farmers walk (100’s) for 300 feet

Two wrist curl/extension supersets- high rep pump stuff.

Went harder today than the rest of the week, no failure still but a nice long tough workout none the less. Felt super recovered and just plain good, so I decided to take advantage of it.

15 minutes treadmil 3.5 mph 10% incline

Leg Press

235×150 (first hundred w/ high feet to emphasize glute/ham, next fifty low to hit quad more)

Dead Lifts

225×5

315×5

405×5

60 second negative chin super with dumbbell curl run the rack

db curl- 25×8/35×4/45×4

60 second negative dip super with push down run the stack

50×8/110×8/150×6/200×4

Ez Overhead Ext/ Reverse Curl

75 x 10 bottom half partials 8 full reps/75×12

Hanging Leg Raise

x 10

x10 superset w/ 3 minutes trunk twist/ 70 decline crunches

Swiss Ball Crunch/Ab Wheel Super set

15/8

15 minutes walking @ 3.0 mph 10-12 % incline

Morning: Busy today so I just did a little one

12 minutes walking 3.0 mph @ 10% incline

4 sets of abs

2×12 chins

8 minutes walking 3.0 mph @ 10%

Afternoon Lifting: Delts

6 minutes on cross trainer -.75 miles

Smith Machine Overhead

185×12

205×10

225×6

Uprights

115×12

135×10

145×8

Lateral Raises

35×15

30×15/Drop to 20×6

Rear Laterals

2 @ 30×15

Dumbbell Clean

70’s for 8 cleans/6 overhead presses/ 2 more cleans

Seated Dumbbell Shrugs

2 @ 100×25

Small Tire Flip/Decline Crunch/Leg Raises giant set

20/45/12

10 minutes walking 3.0 mph various inclines between 10-13%

and cardio.

10 minutes walking @ 3.0mph 12.5% incline

Overhead EZ Bar Extensions

3 @ 105×10

Reverse Grip Pushdowns

110×15

120×12

130×12

Pullover and Press

2 @ 95×12 pullovers (2 presses per pullover)

Triceps Extension Machine

60×15

80×12

Small Tire Flips x 12

15 minutes walking @ 3.0mph 12.5% incline

Chest, biceps and calves this afternoon. Nice workout, good pump and I took absolutely nothing to failure, nor will I for this week- this week is basically designed to recover and knock the last little bit of fat off.

5 minutes walking @ 3mph 10% incline

 Chest

Dumbbell Incline Press

3 @ 100×10

Cable Crossover

100×15

110×15

Bench Press

225 x 10

235×10

245×8

185×15

Decline Flyes

3 @ 40×12

 Biceps

Incline Dumbbell Curl

2 @ 50×8

Rope Handle Cable Curl (start like a hammer curl, supinate on the way up to a normal curl-like a Zottman curl but with both hands rope and cable instead of dumbbells)

80×6

60×8

Machine Preacher Curl

2 @ 60×15

 Calves

Seated Calves

75×75

155×15

190×15

215×12

250×12

Standing Calves

Stack x 52

10 minutes walking @ 2.5 mph and 10% incline

 Hope everyone had a nice weekend. I did. Ate pretty well, recovered from last week and overall just feel pretty darned good. Less than two weeks to San Diego…

Worked some core, delt/traps and forearms along with cardio this morning.

2 minutes on stair stepper- level 12 30 floors

Clean and Press

205×10

Clean

225×10

Abs Giant Sets

#1) decline crunch x50/trunk twist x 2 min/hanging leg raise x 10

#2) decline crunch x50/trunk twist x 2 min/hanging leg raise x 12

Hyperextension

2 x 25

Shrugs

225×12

2 @ 315×15

Farmer’s Walk/Dumbbell Shrug/ Forearm Combo

100’s by 200 feet/ ten shrugs- rest thirty seconds 100 more feet ten more shrugs/ wrist curl 60×12/wrist extensions 12lbs to failure.

A few minutes of rotator cuff work

15 minutes walking on treadmill 3-3.5 mph on 10-13% incline