JediBB’s BodyBlog

Two workouts for today- one small leg workout and an ok chest/tricep workout. No cardio today but I’ll get some tomorrow. That and some deads and hopefully a little biceps. Thursday will probably be off and Friday will be a hard leg day.

Legs

Leg Curl/Leg Extension Supersets

40 x 25/25

50x 25/25

80x 25/25

120 x 8/8

Seated Calves

80×25

125×25

160×18

Standing Calves

stack x30

2 @ stack x 25

Chest/Tris

Bench Press

205 x15

2 @ 205×12

Cable Crossover

100×18

Fly Machine

80×15

Palms Up Front Raise

2 @ 20×15

Pushdowns/One arm overhead extensions giant sets

150×25/ 30×12

200×15/ 30×10

Triceps Extension Machine

70×12

60×15

Alright my girlfriend and I are both back on the wagon. We’re going to the Olympia and both of need to get in shape before we do it. Injuries or not I’m gonna just train, no more slacking or making excuses. I wanna be jacked by the last weekend in September. And I mean jacked jacked, like show shape or better. Today was the good, just have to keep it up.

Back and Delts

Rack Deads

315×18

405×18

655×10

Machine Military Press

Stack x 12

Stack + 20 x 10

Stack + 40 x 6

Stiff Arm Pushdowns/Lateral Raise Supersets

100×15/25×25

3 @ 100×18/ 30 x 15

Rear Lateral Raises

2 @ 30×15

Hyperextensions/ Leg Raise Supersets

2 @ bw x 15/15

Heavy Bag/ Swiss Ball Crunch Supersets

2 @ 1 min/ 20