JediBB’s BodyBlog

Machine Military

stack run 40×8/60×8/80×8/100×8/120×6/stack x 6

stack x 15

Upright Row

115×15

135×12

Lateral Raise

40×12

30×15 drop 25×12

Rear Lateral Raises

2 @ 40×10

Finally got back into full training mode yesterday, hit legs for the first time in like four weeks. While it was a little short on volume, it kicked my ass well enough and I can definitely feel it this morning.

Ham Curls

120×15; 140×10

Leg Extensions

120×15; 140×15

Squat

225×20

315×8

One Leg Leg Press/Calve Raise superset

415×15/415×75ish

Seated Calves

125×40

Pushdowns Stack Run

100×15/120×15/140×15/160×15/180×10/200×10

Overhead Extensions

2 @ 100×15

Dumbbell Curl Rack Run

25 through 50 5 reps per weight

Rope Hammer Curls

2 @ 200×12

Extension Machine/ Curl Machine Superset

80×12/80×15

100×10/100×10

Today

Wide Nuetral Grip Pulldowns

300×15

drop sets 300×10/250×10/200×10 (super friggin hard set)

Stiff Arm Pushdowns

80×12

3 @ 70×12

Dumbbell Row

2 @ 152×10

Machine Row

200×10

Ok, I suck. Still haven’t done legs this week. I did do some calves today though if that counts for anything. Today’s session was kind of weird- back, chest and calves- but I wound up with a wonderful pump and I can’t ask for much more than that right now.

Wide Grip Pulldowns

200×3

Reverse Grip Pulldowns

300×12

Dumbbell Incline

65×40

Bench Press

225×10

Seated Calves

80×50

125×45

Dumbbell Incline

100×15

Stiff Arm Pushdowns

2 @ 70×15

Seated/Standing Calves Superset

160×25/Stackx25

Dumbbell Row/Palms Up Front Raise Superset

100×15/25×12

Standing Calves

Stack x 50

Stack x 30

Have a nice weekend y’all!

Well after slacking for the last few weeks I’m getting back into it, two decent workouts in a row, and should be some legs tomorrow.

Yesterday: Arms

Warmup sets of Decline Skull Crushers and Preacher Curls

Push Downs

200×15

200×15

drop set 200×15/150×15/100×20

Dumbbell Curls

60×14

65×10

65×8

Overhead EZ Extension

115×15

135×10

Hammer Curl

90×8

100×5

Rope Pushdown

150×25

150×20/ super with one had overhead 30×9

One Arm Overhead Extension

35×10

Machine Curl

80×15

Negative Chin

1 minute 3 second descent.

Today: Delts

DB Military

70×15

100×10

100×8

DB Laterals

45×12

45×10/drop 25×6

Upright Row

135×10 (close grip)

135×10 (wide grip)

Rear Delts

45×12

45×10

Feels good.

Dumbbell Incline

100×20

100×15

Bench

225×12

275×8

Cable Crossovers

100×15

110×15

120×15

Incline Flye/Palms Up Front Raise

45×15/25×12

50×15/30×10

Wide Grip Cable Curl/Push Downs Superset

100×40/100×40

150×25/150×25

200×15/200×15

Dumbbell Curl/Overhead Dumbbell Extension

65×10/100×20

60×8 drop 45×6/100×15

Tricep Extension Machine

80×15

Single Arm Overhead Dumbbell Extensions

35×12

40×10

Machine Preacher Curls

100×20

120×12 w/ 4 top end partials

heading to Vegas tonight on a spur of the moment decision. Should be kick ass. Just did a little oddball workout- hit some calves, tris and delts. Have a good one folks,

Standing Calves

4 @ stack x 40

Seated Calves

2 @ 125×30

150×20

Pushdowns

120×30

150×25

200×20

One Arm Overhead Extensions combined with Lateral Raises

25×15/25×25

30×15/30×20

Machine Overhead Press

80×50

Fricking tire man. I just had no gas- haven’t slept well in a long time- its catching up. Oh well my girlfriend is gonna open the gym tomorrow so I can sleep in a bit. Maybe then I won’t suck balls in tomorrow’s workout.

Chest

Dumbbell Incline

2 @ 80×20

Barbell Incline

225×10

245×8

Incline Flyes

45×20

50×20

Cable Crossovers

2 @ 100×15

Wide Grip Pulldowns

260×15

300×15

Chins

Bodyweight x 25

" x 18

Barbell Row

225×25

275×20

315×15

Stiff Arm Rope Pushdowns

100×30

2 @ 120×25