JediBB’s BodyBlog

I’ve been too tired after all my training to blog it! Man, been kicking ass, lots of it, in the last three weeks I can’t even begin to log the number of hours I’ve devoted to training. Its paying off though, nine days till the Excalibur and I’m am pretty damned ready. I’ll be posting new pics this evening so ya’ll can see

I’m gonna back it up here to Wednesday morning so that I can log my leg workout and then I’ll talk about some cardio. After that I’m gonna go over the arm workout I did that evening and log this morning’s cardio session.

Wednesday Legs

Warm Up

Squat

3 sets w/ bar x 12; 135×10; 205×10

Working Sets

Squat

225×25

275×20

315×15

365×8 I planned on ten when I was at 8 but when I hit the bottom of 9 I gave out and crashed to the rack. Failure is good.

Walking Dumbbell Lunges

30’s across gym and back (about 24 reps)

40’s across gym and back (ditto)

Smith Machine Split Squats

2 @ 85×15- said this before but these kill your vastus medialis (teardrop)- can’t wait to use ‘em offseason!

Ham Curl

80×15

100×12

120×8

Leg Press

595×25

775×15

955 + Andy =1195×8 Andy jumped off and I tried to unrack 955 to do a drop set, but I was spent.

Stiff Leg Dead Lifts

205×15

225×12

250×10

Leg Extensions

80×15

100×15

100×12 drop 80×6/60×6/40×6 superse 2 minutes on the stair stepper

Post Lift Cardio Superset: 14 minutes on the treadmill/ 1minute stair stepper/ stack x 45 reps w standing calves

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I’ve also been cardioing for 15 to twenty minutes every morning when I get to the gym on an empty stomach. After talking with J Phillips I decided to throw some HIIT in here and there this last week. It started with hill work originally but that has been bastardized into these little cardio/weight circuits I do. They really kick ass and you should give them a try. This is the one I did Wednesday morning (before that leg workout!):

All Performed as one giant set- no rest!

Jump Rope x 1 min; V-Ups x 15; Overhead Dumbbell Extension 80×15; Stair Stepper x 2 minutes; Jump Rope x 1 minute; Hyperextensions x 15; Chest Press 120×25; Jump Rope x 1 minute; Dumbbell Military 35×15; Face Pull 80×12; Jump Rope x 1 minute; V-ups x 15; Stiff Arm Rope Pushdown 80×18; Dips x 25.

This really works! Give little cardio sprints (jump rope, step work) mixed with weights a shot. The lifting shouldn’t be super heavy, but the reps should be hard. I do also do lower intensity cardio though, you can’t do it high intensity all the time or you’ll lose too much muscle!

Wednesday Evening I trained Biceps and Triceps:

Warm Ups

Incline Close Grip Dumbbell Press

25×30/45×20

70×15

Working Sets

Incline Rope Pushdowns

80×15

2 @ 110×12

Dumbbell Curl

30×15

40×12

Smith Curl

65×18

65×15

2 @ 65×10

Rope Kickbacks

2 @ 110×12

Over Head Extension/Seated Barbell Curl Super Set (this was hard-great pump)

2 @ 95×12/95×12

Incline Hammer Curl

45×8

Ez Pushdown

150×15

and then more cardio…

Yesterday, Thanksgiving, I just did a cardio circuit. only 35 minutes of working out the whole day. It was a nice break. This morning I hit a different little cardio session which was lower intensity to start but ended ok.

10 minutes treadmill/2 minutes stair stepper/ 1 min jump rope/ 15 v-ups/ 25×15 dumbbell curl/ 1 minute jump rope/ 15 v-ups/ 120×15 triceps pushdown/ 1 minute jump rope/ 15 pushups/ 15 hanging leg raises.

If you happen to be wondering how I’m holding up with all of my training- lots of sleep, perfect (for me) eating, supplements and epsom salt baths. Throw in a couple gallons of water a day and your body can do a lot. Oh yeah, I’m also done with all of this craziness after shoulders this evening. Next week is purely peaking for the show so the only training will be moderate training. Anyway I’ve gotta go feed myself- train like  a monster!

Sick in a good way. I was feeling it this morning. Super great start to the day. Now only some cardio left…

First thing when I got to the gym (5:45ish)

Cardio:

5 minutes treadmill, 3 mph, various inclines, usual drill

5 minutes stair stepper

1×75 decline crunch

7:30 Back and Triceps Training with Andy

Warm Up Sets

Reverse Grip Pull Down/ Wide Grip Pull Down Super Set

80×35/50×30

Wide Pull Downs

100×25

Reverse Grip Pull Downs

150×20

Working Sets

Stiff Leg Dead Lift/ Pull Up Super Sets

135×20/ Bodyweight x 12

185×25/ +45 x12

Regular Dead Lifts/ Pull Ups Super Sets

315×10/+90×8 drop to bodyweight for 12 more

475×2/ Bodyweight x 25!!!!! Bad ass set! Seeing stars through almost all of the pullups!

Wide Grip Pull Downs

2 sets @ 200×12

Close Grip Bent Rows w/ that f’ed up lookin weird triceps/curl bar (kinda square with 4 handles)

200 and change- no idea what the bar weighs- 3×8

Stiff Arm Push Downs/ Push Down Combos (w/ rope)

3 sets @ 120×15/120×12

Incline Dumbbell Extensions (neutral grips- 2 dumbbells)

30×15

2 sets @ 50×10

Rack Run Drop Set Dumbbell Rows (one side, rest do other side)

100×10/90×10/85×10/80 down to 50x 6 reps per 5lbs drop

Machine Row

Stack x 12

180 x 12

Push Downs (ez bar)

2 sets @ 150×20

Post Lift Cardio

15 minutes treadmill/ 5 minutes s. stepper/ 80×18 ham curl/80×18 leg extension/ stack x 50 standing calves/ v ups x 15 all as one giant set.

Oh just another day. Only 13 left till comp time. Gettin excited… Anyway, hit a little chest and a little biceps with some cardio and abs at the end.

Warm Ups

Dumbbell Incline Press

30×30;55×20;75×12

Bench

135×10;185×5;205×5

Working Sets

Bench

255×12

315×6

275×8

225×12

Low Level Decline Bench (dumbbells)

100×8

85×12

85×10
Low Level Incline (dumbbells)

75×10

65×10

55×15

Dumbbell Curl Rack Run

25 up to 45 and back down 2 to 10 reps pers set.

Rope Hammer Curl

120×15

150×12

Neutral Grip Negative Chin

1 rep for 1:05 min

Reverse Barbell Curl (super concentration)

50×12

50×15

Cable Crossover

2 @ 80×15

last one super set with Machine Chest Press 100×35

Cardio: 15 minutes on the treadmill; 3 ab exercises 2 sets each; 5 minutes on the stair stepper followed by a 2 minute wall squat.

Later: HIIT

Completed 65 minutes of cardio today also.

I’m gonna omit the warmups as I am pretty tired at the moment.

Close Grip Bench

115×25

185×25

205×18

Dumbbell Curl

55×8 drop 40×4 all perfect form- nice contractions

70×6

High Incline EZ Extensions

85×15

2 sets @ 105×12

115×10 superset with biceps curl "21’s" at the same weight

All reps were super concentrated, hard contractions.

Rope Handle Cable Curls

100×12

120×10 both of these sets try to pull the handle apart at the top but not supinate

Dumbbell Hammer

60×8 perfect curls

Leg Press Calves

2 sets @ 595×50

High Cable Curl

first set on universal machine lat station 70×12

cable crossover high position 110×12

Standing Calves Machine

stack x 50

EZ Push Downs

150×20

200×15

Incline Curl

35×15

35×12

35×11 all supinated at top, hard squeeze

Rope Kickbacks

3 sets @ 80×15

"Cardio Giant Set"

all one big one:

2 minutes Stair Stepper

10 minutes Treadmill

3 minutes Stair Stepper

Wall Squat 3 minutes!

Leg Extension 50×15 super slow

Leg Curl 50×20 slow

Hanging Leg Raise +10lbsx10 drop 10 more w/ no weight

Finally done for the week save a possible HIIT session on Sunday. Have a great one folks.

   Times can definitely go up and down, but lately things have been pretty good. I recently moved into a nice little place in Kernville with my girlfriend (cjbrooks7) , so recently in fact that we haven’t even sorted out the house yet. That’ll be this weekend. I really dig the place and Kernville is just beautiful. Much better than the rest of the Kern River Valley… if you’ve never been here, which most people haven’t, most of the valley is very high desert like. You know, not very green, more vegetation than a desert desert, but it is brown and yellow 90% of the year. Kernville on the other hand is in the foothills of the the southern Sierra Nevadas at the north end of the valley, which according to Candice looks "much more like lots of Colorado." Which is awesome with me. I am a much bigger fan of the high country look than the desert look. In fact, the true high country, the big trees, is probably my favorite place in the world- outside of a gym and slightly ahead of the beach. Anyway I could ramble on about it, how all of the good restauraunts are there, the brewery is there (Kern River Brewing Co, awesome place but that is a whole ‘nother story) but the point is it was a good move. The only compromise: I now have to get up a 4:40 am and drive 20 minutes to work. Whah. Some of you LA folks drive 45 minutes and cover 2 miles to get to work. Now that sucks…

   Training has been kicking ass. After the San Diego in March my training went through some rough patches. I delt (lol, get it?) with shoulder and elbow (probably technically biceps) injuries for much of the year and couldn’t even do a pull up (my fav’) from July to September-early October. Pain in the butt times there. But I’ve been healed for a while now and am back to full training potential. I am planning on keepin it this way too. I am going to be and have been much more careful as of late. Much better decision making on my part concerning rest and heavy vs light days. Cody (cunningham_cody on here) my training partner, is kicking butt also. He has been holding up pretty well injury wise as of late and has been making great progress on his way to the Excalibur. My good friend Andy (weber007 here) has also been ripping it up in here, getting strong and big again after some surgeries that repaired some old football injuries. Few weeks and he’s gonna start leaning out.

   As far as anything else goes- just like the rest of America I’m broke, but the gym does have its doors open and lights on so I can’t complain too much I just wanna keep moving on, getting better and maybe win some shows. Then maybe I’ll land some sponsorship and not be as broke… Or you all could just vote for me in the Ironman contest…

 Anyway, I’m kinda running out of steam here and should get to some cardio, but I just wanted to say that I am happy and pass on some of those vibes. Hell, its almost a new year; we have a new president, a new outlook on the future and new and different challenges to conquor. Most important for the moment- all of us have a new day ahead of us. Lets live it up.

Lol, naw I feel fine, but am definitely under a training load that you wouldn’t want to continue for a long time. Lookin forward to the weekend… Only arms and calves left after today and then a whole mess o’ rest. Hit the delts today and have already logged 50 minutes of cardio. Leaning out nicely though.

Shoulder Workout #1,000,000,002

Warmups

Dumbbell Military Press

35×20; 45×25; 55×20; 80×5

Working Sets

Dumbbell Military

100×9

100×8

80×13 superset with side laterals drop set 25×8/20×8/15×6

Cable Upright Rows w/ Rope Handle ( I really like these!)

2 sets @ 100×20

2 sets @ 150×10- last set super w/ side laterals 25×6/20×6/15×6/10×6

Side Lateral Raises

40×12

50×8

Arnold Press

65×12

50×12 drop set 35×6

Rear Lateral Raises

4 sets @ 30×12

Face Pulls

3 sets @ 100×12

Ended with cardio and 4 sets of ab work.

Food is good…

Awesome leg day today. Didn’t puke but I whipped my ass like a redheaded step child lol.

Warm Ups

Squats

bar x 15; bar x 10; 135×10; 135×10;  225×5; 315×5

Working Sets

Squats

405×10

315×15

250×20

Leg Extensions

2 sets @ 50×20

Stiff Leg Dead Lifts

3 sets @ 205×20

Hamstring Curls

80×15

3 sets @ 100×12

Leg Press

415×100 (41,500 by the way)

Leg Extensions

2 @ 50×15

That was the show there; f’en ‘el I hurt right now. Anyway also did 45 minutes of cardio this morning and 10 sets of ab work- 3 sets decline crunch, 3 weighted leg raise, 3 v up and 1 trunk twist set. Gonna do about 15 minutes more treadmill work in 20 minutes if all goes right. Have a great evening peeps!

Oddball mess of cardio and weights to finish up the evening. I dunno, just had lots of energy and an urge to work… Totalled 60 minutes of cardio today along with two lifting sessions.

Dumbbell Shrug/Upright Row Combo

30×30/30×15

65×50/30×15

Stiff Arm Rope Push Down/ Push Down

2 @ 100×20/100×15

Ez Bar Push Downs

2 @ 150×15

Close Grip Smith Decline Bench

115×50;185×25;185×20;205×20

Farmer’s Walk

 All w/ 100’s

4 times across the gym 10 shrugs at the end of each time across

4 times across- shrugs, 10,10,5,5

4 times across no shrugs

totalled about 580-90 feet

Fore Arm Sets

 Wrist Curl 40×35/Wrist Ext x failure with 10 lb dumbbells/ Hammer Curl 30×15

Wrist Curl 40×30/Wrist Ext x failure w/ 10’s again

Big Set 

Stair Stepper x 5 minutes/100×75 on standing calves/decline crunch by 75

Ab Wheel

2 sets of 10

Big Set #2

10 minutes treadmill/2 min Stair Stepper/3 minutes treadmill/ decline crunch x 75

Good little sesh’ this morning. Will do more cardio later today.

Warm Ups

Reverse Grip Pull Down/ Dumbbell Dead Lift Super Sets

70×17/35’s x15

100×12/50’sx12

100×15/50’sx12

1 minute Stair Stepper

Working Sets

Dumbbell Clean/ Pull Up Super Sets

2 @ 70’s x 8/ bodyweight x 20

Weighted Pull Up Double Drop Set

+45×12/drop+25×10/drop to bodyweight x 8

Dumbbell Row GIANT Drop Set

One side, rest, follow with the other side:

100×10/90×8/85×8/80×6/75×6/70×4/65×4/60×4/55×4/50×4

Stiff Arm Rope Push Down/ Push Downs

2 @ 120×15/120×12

100×18/100×15

Incline EZ Bar Extension

2 @ 75×18

Face Pull to finish my pump

2 @ 80×15

Followed up by 14 minutes on the treadmill and one set of standing calves 50×50/100×35.

Super Troopers is funny sh*t. Sorry don’t know where that came from…

Took the weekend off save about an hour and 15 minutes of cardio on Saturday. Not all at once by the way. Yesterday I had a pretty decent chest workout and threw in some traps and seated calves at the end. Good stuff. Really looking forward to my session coming up in t minus 30 minutes..oops speaking of which I should start slamming back some NO Shotgun.

Yesterday’s Training:

Warmups

3 sets of lunges on the smith machine 10 reps each- super light, but made them burn a bit.

Dumbbell Incline Press

35×20;55×20;75×20

2 Sets of leg extensions 15 reps and like 50 or 60 lbs

Bench Press

135×10;205×5;225×5

Working Sets

Bench Press

275×9

315×6

250×6 drop 225×3 drop 185×3

Dumbbell Incline

2 @ 80×12

100×4 drop 75×6

damn I was pooped out here for some reason and I felt kinda sick. I wound up throwing up a little out back. I don’t know why, it wasn’t that leg day kind of sickness. But I felt much better shortly after.

Supinated Front Raises

2 @ 25×12

Dumbbell Decline

@ super controlled sets 75×14

on to traps and calves…

I just alternated in between sets here, one set of shrug followed by one set of calves rest. repeat.

Shrugs

225×15;315×15;405×15;585×6; big drop set 405×15/315×15/225×20

Seated Calves

75×70;105×50;3 @ 160×35

OHHHHH yeah! I totaled 50 minutes on the treadmill doing my usual incline work and 5 minutes on the stair stepper yesterday…. 55 minutes of cardio machines! blech!! Actually my evening cardio/abs session which I forgot to mention was pretty good too. Cody (one of my friends who lifts at my gym and I am sponsoring to enter the Excalibur) came in to do his and I had a pt session shift to today, so this is what we did:

5 min stair stepper @ varied levels

followed immediately by-

 5 minutes incline walking- (keep in mind I’ve done 40 minutes of cardio already by the time I tackled these last 10minutes)

 followed immediately by-

8 minute abs (laugh if you will this sh*t burns)

followed immediately by-

Hyperextensions

+25lbsx15 drop to no weight for 20 more

2 sets of 25

followed immediately by-

Leg Raise

2×15

followed immediately by-

Dumbbell Side Bend

40×15 each side

followed immediately by-

Rope Crunch

120×20

150×15

Ok thats it now. I’ll catch you all later. Lift hard folks!