JediBB’s BodyBlog

I just wanted to say thanks to everyone who voted for me in the Ironman contest! Hopefully you can again in the second round! Anyway good luck to everyone else in the competition and to everybody have a great weekend.

Today I attacke legs a little bit more and followed it up with 15 minutes of cardio. I’m really trying to rip my legs up, they are always my weak spot come competition time. I used a split squat movement on the smith to really hit that teardrop. Funny I actually got the idea from a pic Jamie Eason put up on her myspace the other day. About five light sets got the quads screaming. After that I hit the leg extension for an handful of sets. For cardio I did six minutes on the bike, one on the stair stepper and eight minutes of my usual treadmill work.

About 40 minutes later I hit delts with Andy and followed it with 15 minutes more cardio.

Here is the shoulder workout:

Warm Up

Smith Military w/ Wide Grip

85,105 and 125 all for 20 reps

Working Sets

Arnold Press

2 @ 70×12

Machine Military Press

2 @ 80×18

Lateral Raise Drop Sets

2 @ 25×12/15×10

Reverse Flye/Rope Face Pull Super Set

2 @ 25×12/90×10

Farmer’s Walk

100lbs dumbbells for about 450 feet total and 50 shrugs thrown in there.

Cardio: Bike for 6 min Treadmill for 9 min.

Have a great weekend folks!!

You know it wasn’t until the last year really that I’ve found myself able to have good weight workouts in the morning. I’ve always been one of those “the body doesn’t wake up for at least five hours after getting up” people. If you’ve never heard of those people maybe it is just a thrower thing. Anyway legs in the morning has always been tough for me and a rare ovccurance at that. Had a good one this morning. My buddy Andy (weber007 ithink) came in this morning and we trained pretty damned well.

Warm Ups

Leg Extension

sets w/ 40-100 no less than 15 reps apiece

Actually I had a pretty damned good pump by the end of that

Working Sets

Leg Press

415×50

595×30

775×25

Squat

Perfect ass the grass squat on every set no short reps.

205×15

255×12

275×9 superset w/ Leg Extension set 100×12

Ham Curl

80×20

100×15

120×8

Stiff Leg Dumbbell Deadlift

3 sets 70’sx8

Last one superset w/ hyperextensions x12

Man, this workout felt good. Incredibly sick pump and now my metabolism should be raging all day. I’ll do some cardio, abs and calves sometime around mid afternoon. Anyway check y’all later and good training to you. 

Warm Ups-

Incline Dumbbell Press- 25×30;30×25,;45×12;55×12;65×12

Smith Bench Press

Barx12

135×12

Working Sets

Bench Press 

No Spotter today so I used the smith to bench

225×8

275×8

315×7

Dumbbell Incline Press

100×14

85×18

85×18

80×15 superset with supinated front raise 20×12

Supinated Front Raises

2 @ 20×12

Cable Crossover

3 @ 80×15

Chest Press Machine

100x failure

Cardio:

Tire flip- big one x 4 small one x 10

12 minutes between 12-14% incline at 3.0 mph on the treadmill.

Later I’ll do about 25 min more cardio and some abs. 

Since I only have videos showcasing some of my lifting and not one where I go over my intentions or qualifications concerning the Ironman/Bodbuilding.com contest that you are all hopefully voting for me in I figured I’d write a short blurb about it.

I’ve been living fitness my whole life. Since I was too young to remember my father had me running all over the hill in the Kern Valley. When I wasn’t hiking with him I was heavily involved in AYSO soccer and Little League baseball. Sports were life. As I entered junior high my dad started training me for my sports,. Hikes became hill runs with weight vests and ankle/wrist weights for time. Boxing workouts were normal a few times a week. He wasn’t much for weights, but I started picking those up on my own around 7th-8th grade as well.

Once I got to high school, when I wasn’t dropping 20lbs in a season playing basketball, I was working my ass off the the rest of the year in the gym. Part of the reason was to become a better thrower (shot, discus), but a bigger reason was because lifting was becoming part of my blood. I hung out with some upperclassmen guys all the time and while everybody else was out smoking pot or getting pregnant (hey I grew up and still live in a small, relatively poor town) we were pumping iron. Hell, we would even break back into the high school weight room after the coaches had closed it to lift more.

Eventually all of the hard training paid off beacuse I was recruited by the track coach at Claremont McKenna College to throw on their track team. Those were awesome years. Not only did i get a great financial package at an outstanding school, I gained access to an awesome gym (the best I had used outside of a few random outings in Bakersfield at 24 Hr Fitness) and the knowlege of a coach that was once an Olympic caliber hammer throw. My gains were amazing in those years and I wound up missing a spot as All American in the NCAA DIII Nationals by one place in 2002…probably from partying too much.lol.  Regardless, I was in the top 16 of NCAA DIII hammer throwers all four years of college and those were tho only four years I ever even threw the hammer.

After college is when I finally started moving towards bodybuilding. I was finished with my team sport carrer, but I still wanted to compete. Some copetion in weight lifting only seemed natural. While working for the USDA Forest Service in 2006 I started to train for my first show, the 2006 NPC Excalibur. I came into that show weighing 189 lbs and was extremely happy with the outcome. I missed my coloring horribly and my posing was kinda sucky but I placed ninth in the unlimited light heavies in my first show; a big show at that, I mean Trey Brewer won the overall and he has a great deal with BSN now. That and I had to balance the training with hiking 5-7 mile a day at 6-8000 feet marking trees.

The next show I competed in was this year in San Deigo. Another big show, the night show was even sold out and there were people watching it on a screen in an adjoining room. It was last March and I came in a full 21 lbs heavier and just as ripped. This time around though I was smack dab in the middle of purchasing the gym that I now own and starting a relationship with Candice… I placed 4th in the unlimited and 5th in the novice in this one. I did better and still had many outside stressors to contend with. 

That is one thing that I am proud of that I think causes me to get overlooked here sometimes. Many of the challenges on the site and the ads that come out are based on and around folks who do not work in the fitness industry. Just because I bought a gym doesn’t mean it is that much easier to workout. Just like every dude that works construction ( I know, the only "construction" I haven’t done is plumbing) or woman who spends 10 hrs a day doing their R.N. duties, I too have to juggle my life around in order to meet my goals and expectiations. Now, as I train for the Excalibur in December; I have 14 hour days and during my workouts I have to answer phones and questions and schedual around training clients and signing up folks. I am the mechanic when something breaks, the janitor and the face of the gym. Oh the world of a small business owner. I love it though.  But most still would think I have all the time in the world to train. Kinda. If you like broken up workouts lol.  Oh well, it reallly isn’t much different than trying to juggle my old jobs, sports and fitness goals. You just keeping striving to move forward and you do. That is why I feel I would be a great spokesmodel, I have the drive and dedication that it takes to make fitness a lifestyle and not just a "hobby." I can definitely show others how to do that too.

Well I hope that y’all didn’t get to sick of hearing me drag on about myself… Have a great day and good training to you!

Trained the ole pipes today lol. Kinda lighter but lots of strong concentration on the contractions and a super duper pump.

Warm Up

Treadmill 8% @ 3.0 mph for 6 ,inutes

3 sets of pushdowns with 70, 100, 100 for 30ish reps each

Rack Run Dumbbell Curl from 15 to 45 lbs 10ish reps at each 5 lb increment

Working Sets

Pullover/Press and Skull Crusher combo set

65lbs for about 40 reps total of each movement in bursts

Skull Crusher

2 @ 80×14

Rope Hammer Curl

3×15 @ 100lbs

Smith Barbell Curl

this move is pure concentration, its part drag curl part curl but it puts a pak on

bar x 15ish

+5’s x10-12ish

+10’sx8-10ish

didn’t really count here just focused.

Cable Over Head Extension with Rope handle

120×15 drop to 80×12

120×12 drop to 80×6

Dumbbell Hammer Curl

Super controlled 55×12

same 50×12 dro to regular dumbbel curl 25×10 with the "rest" at the top of each rep.

Machine Hammer Curl

two hands 50×12 drop to 20×15 with one hand

Cardio

8 minutes on treadmill 2 %%incline and 3.4 mph followed by (in one giant set): 20 floors in 1:37min on stair stepper/1.5minutes heavy bag/10 hanging leg raise/40 more seconds heavy bag work/1.5 min jump rope/ 80 or so reps with 50lbs on the standing calve raise.

I had somebody ask about my training today and since I don’t really follow a set split of any sort I figured I’d post a week’s worth of training so they could see. Today I did back and calves and will definitely hit 20-30 minutes of cardio later today sometime.

 Warm Ups

Two sets of pulldowns with 70lbs; one with 100lbs

One set of dead lifts w/ 135lbs

Working Sets

Dead Lift/ Pull Up Supersets

225×8/ Bodyweight x 10

2 @ 315×5/ Bodyweight x 10

405×5/ Bodyweight x 10

455×2/ Bodyweight x 10

275×15/ Bodyweight x 10

Stiff Arm Pushdowns w/ Rope Handle

3 @ 120×15

Wide Grip Pulldowns (light and easy)

2 @ 150×12

Calves-

3 Giant sets:

Leg Press Calve Raises 235×30 followed by Standing Calve Machine 150×30 followed by Seated Calves 80×30

Leg Press Calve Raises 325×30 followed by Standing Calve Machine 150×30 followed by Seated Calves 115×30

Leg Press Calve Raises 415×25 followed by Standing Calve Machine 150×15 followed by Seated Calves 80×15

Standing Calves Machine Drop Set: 150×18/120×8/80×6