JediBB’s BodyBlog

Tired today, one of those days you know. Lifting wasn’t horrible.

Morning session

I did a series of three giant sets that consisted of barbell rows, stiff arm pushdowns and hyperextensions. All very light but quick movements and very little rest between each giant set. Following that I did some face pulls from a high pulley and a bastardized upright row with the rope and low pulley. All light this morning, sort of a metabolism booster and rehab workout.

This afternoon

Incline Barbell Bench

205×14

205×10

Dumbbell Bench

80×20

80×15 superset with palms up front raise 20×15

Palms Up Front Raise

25×15

30×12

Deadlifts

225×15

315×12

Cable Crossover

2 @ 80xfailure

Stiff Arm Pushdowns

2 @ 150×10

Chest Press Machine

100×85 super w/ p. up front raise 20×8

After a nice chill weekend I came back to a suprise…hit 240 today. That is the heaviest I have ever been. Pretty stoked about that. Anyway, did a handfull of workouts today. The first veing arms, the second was calves and now I just finished delts and abs. Lots of good lifting today, but I can feel my shoulder a bit.

 Arms

Warmed up with a bunch of pullover presses/tricep extensions

Pushdowns

225×15

235×15

Incline Cable Extensions

60×15

80×15

Overhead Extensions

100×15 (two handed)

2 @ 30×15 (one handed)

Machine Preacher Curl

60×25

80×15

Ez Cable Curl

2 @ 60×15

High Cable Curl

50×15

Calves

Standing Calves (warm ups)

60×50

Smith Machine Calves

315×20

405×20

495×15

545×12

Seated Calves

125×25

160×15

185×15

205×12

Standing Calves

Stack x 50

Delts

Machine Military

2 light warm up sets

stack x 12

stack +10 x 10

stack +20 x 8

Shrugs

225×20

315×25

405×20

495×15

585×12

Shrug/Rack Deadlift combo

605×1(3shrugs)x1(3shrugs)x2

Lateral Raise

30×10

25×12

20×15

Rear Laterals

35×12

35×10

Decline Crunch

x30

2×25

Cable Crunch/Leg Raise Superset

70×20/15

70×18/12

And there it is. Have a nice evening peeps.

Ahh the end of the week has arrived. Smells like victory. Had a great week of lifting (finally on a full split again) and capped it off with some good leg work today. Tonight the gfriend and I are headed out for some sushi, dirty martinis and a movie. Tomorrow- camping, have to take advantage of the last bits of summer. Anyway folks have a great weekend!

Morning: Calves

This whole thing was performed as close to one "set" as I could. Basically there was no rest at the begining save changing weights/moving to each machine; but by the end of the session I was rest about 20 seconds.

Seated 35×200ish (counted into the 100’s)/ standing 40×200ish /seated 95×90ish/ standing 100×50/ seated 120×45/ standing stack x 26/ seated 130×45/ standing stack x 15/ standing 80×50/ leg press calves 235×200 rest pause 35 rest pause 15.

That hurt so bad at one point that I thought I was going to have an accident. seriously.

Later: Quads pretty much

Squat

225×10

5 @ 315×10 with the last set supersetted with a wall squat, which I only made 35 seconds in.

Leg Extensions

80×15

60×18

2 @ 60×15 

Yesterday was sort of a day off, sort of not. I trained twice, but they were super low intensity sessions. Basically each one consisted of a bunch of upper body movements thrown together as giant sets or complexes. Anyway I trained each time untill I got a good pump and that was about it.

Today I trained chest and back.

Bench

185×10

255×8

3 @ 255×6

185×20

Rack Deads

225×10

315×10

405×10

585×8

675×8

Dumbbell Incline Press

100×8

80×15

Stiff Arm Pushdowns

3 @ 130×15

Dumbbell Incline (again)

80×15

80×12

Tomorrow: quads.

…my hams are so sore. Sunova’.

Stiff Leg Deads

135×15

225×15

2 @ 315×10

Seated Calves

80×25

160×20

205×20

230×15

Ham Curl/Hyperextension giant sets

2 @ 80×15/B.W. x 12

Standing Calves Machine

2 @ stack x 25

Now its time for a little nutrition and then a trip to the dentist, yay.

Smith Military Press

3 @ 205×6

Lateral Raises

25×15

30×15

35×12

Pushdowns

150×20

2 @ 225×18

Machine Military Press

2 @ stack+5 x 10

Dumbbell Curl

25×25 super slow

30×20 super slow

30×15 super slow

Overhead Dumbbell Extension

2 @ 100×15

Rear Laterals

25×15

35×10

One Arm Overhead Extensions

25×15

30×15

Preacher Machine Curls

2 @ 80x failure

8 minute abs dvd. that was nice, something different anyway.

Around noon I did 6 minutes on the treadmill at 3mph and 10% incline. After that I did two cycles of one minute on the heavy bag and one minute on the jump rope.

Around 230 (not four my partner flaked) I did a somewhat short but good leg workout, number two for the week.

Squats

225×15

315×15

315×10

Smith Calve Raises

295×25

380×25

480×18

Standing Calves Machine

stack x 30

stack x 18 super slow ones

Seated Calves

115×25

2 @ 160×15

Ham Curls

100×12

120×10

Have a great weekend y’all

Finally! I curled again today. (I did some hammer type curls earlier this week- but that doesn’t count) I haven’t done a full range curl with my palm supinated since june and today my elbow could finally handle it again. Granted it was only 25 pounds, but I got a terrific pump.

Trained tri’s (again) traps and biceps - legs still to come this afternoon. or is 4pm evening, I dunno.

Pushdowns

about six sets w/ warmup weight till I got a pump.

200×20

4 @ 225×20

Overhead Dumbbell Extensions

2 @ 100×15

Shrugs

225×40

315×35

405×20

One arm overhead/ seated dumbbell curl supersets

25×15/25×15

2 @ 25×25/25×20

Two Sets of seated db curl by itself 25×15

Cable Overhead Extension

150×15

Two sets of max tension partials on the preacher machine w/ 60 lbs.

Nothing heavy heavy duty wasn’t feeling it all day. Did a weird thing and actually trained some core type stuff in the workout before my deadlifting workout later in the day. Wound up having a sh*tty deadlift session that I cut short because of it. Today I get to squat…yay.

1st session

3/4 mile on cross trainer in 5 min superset w/ 1 min (15 floors) on stair stepper

followed by reverse cable curls supersetted with pushdowns

90×25/90×25

140×20/140×20

Hyperextension/Hanging Leg Raise/ Cable Crunch Giant set

20 reps/15 reps/ 60×22

Machine Crunch

60×12

Just a bit over 1/2 mile on crosstrainer in 5 min again backed up with a superset of hyperextensions and leg raises.

 2nd session

Deadlifting

225×15

315×12

405×10

455×2.5 which really sucks so I called it with the deads

two or three light sets of rope cable curls and thats it.