Jimus’ Get Results Blog

Had a stormin Bi&tri workout on Friday. You may have seen my previous post on ‘flat Bi misery’…well it’s getting better. The only way I have managed to get my Bi’s looking more ‘peaky’ is to seriously up the total volume of the workout and concentrate on the movement, ensuring I get the squeeze in every time. mmmmmm, lactic’y!

Hey, 3-4 sets x3-4 exercises is NOT enough!!!! So the last session was a bit like this….can’t really remember the rep numbers exactly but just wanna give you an idea of the session

Olympic Bar curls

warmup set (20k bar)

intermediate set - 30kg x 12

working set 32.5

working set 32.5

working set 35

working set 40 - negs negs negs!

Curl machine - with a difference

3 sets of full rep + half rep (top end of movement)

Dropset from hell

40kg, 30kg, 20kg to failure on everything

Hammer time!

Standing hammers, abs tucked in and back straight

By now all I could use was the 15kg’s each side

4 sets - once you get to failure, do alternate arms

so both, both , both, left, right, left, right etc - get it?!

Finish him!

Cable curls - 8 curls from the side, pulling inwards towards yourself followed immediately by

8 regular curls (where you are facing the cable) x 4

Then Tri’s - which are growing easily! Nothing too serious required they actually want to grow. I managed 75Kg pushdowns x 6 as my final set, by which time I was nearly dead. What a rush though! woo! People were looking at me funny…I was like Zoidberg - red and sweaty and also ‘whoop’ing’ a little.

Saturday was pure cardio day where I decided that the last 20 mins should be running on the treadmill. I have not actually gone running for a LONG TIME! Any cardio I do is either cross-trainer, uphill walking or bike. So my calves are sore as hell today and various parts of my legs feel mighty strange - I am taking this as a good sign and think I will continue with my running as cardio, even though I hate it with a passion.

I caught my reflection and realised that when I run I actually look heavy, almost too bulky not in a good way. It is this image I am clinging onto as motivation to keep running. I want to grow and show baby! Grow the gains and show em off by stripping the fat off. That is where I need the most determination.

Just for my real buddies - no drink this weekend! woo! Yey me! Instead, cooked an entire roast chicken yesterday and pretty much ate the whole thing throughout the day, amongst other things. niiiiice.

Laters beautiful people

Jim