bigb64’s is FINALLY back

DUMB(bell) of The Day and Power Cleans

Got a lot of sweet looks during our workout today… There was no music in the gym today so every time we slammed our feet during a power clean everyone looked… clearly we are BADASS

Today’s DUMB(bell) of The Day: As we were doing our Single Leg RDLs and Romanian Sit ups, DUMB(bell) #1 and 2#’s first exercise of the day is the Preacher Curl Machine. DUMB(bell) # 2 stands and cheers DUMB(bell) #1 on… They are performing their maxes on the preacher curl machine! WTF. “Dude I can’t feel my arms” Dumb(bell) # 1 says with a smile to Dumb(bell) # 2. Judging by the size of his legs he says this probably almost every workout. Suggestion: start you workout with a compound exercise. What is a compound exercise: Deadlifts, Squats, Overhead Presses, Bench, Chin ups, Pull ups, Dips, Push ups ect… Morale of the story: 1. Don’t even use the preacher curl machine do chin ups or barbell curls instead 2. If you find yourself saying “DUDE I can’t feel my arms” every workout you’re probably a chicken legged tool and should reevaluate your program

(bell) of As we were doing our Single Leg RDLs and Romanian Sit ups, DUMB(bell) #1 and 2#’s first exercise of the day is the Preacher Curl Machine. DUMB(bell) # 2 stands and cheers DUMB(bell) #1 on… They are performing their maxes on the preacher curl machine! WTF. “Dude I can’t feel my arms” Dumb(bell) # 1 says with a smile to Dumb(bell) # 2. Judging by the size of his legs he says this probably almost every workout. Suggestion: start you workout with a compound exercise. What is a compound exercise: Deadlifts, Squats, Overhead Presses, Bench, Chin ups, Pull ups, Dips, Push ups ect… Dynamic Warm up

5 warm up sets

(50%) 115 X 8

(55%) 125 X 8

(60%) 135 X 8

Speed Squat green band + 135 3 sets

green band + 135 3 setsFront Squats 95 X 15, 135 X 15, Drop Set 195X4 / 175X4 / 155X4

95 X 15, 135 X 15, Drop Set 195X4 / 175X4 / 155X4Single Leg RDLs 2 sets

2 setsRomainain Sit Ups 2 sets

2 setsBanded Good Mornings 2 sets

2 setsCable WoodChops 2 sets

2 setsGotta watch this….

http://www.youtube.com/watch?v=BTMnaRkIXVU

Dynamic Warm up

Military Press

5 warm up sets

(55%) 85 X 15

(60%) 95 X 15

(65%) 105 X 15

Chin Ups w/Fat Grips 21 reps/ 11 reps

21 reps/ 11 repsTate Press 2 sets

2 sets3 Way Flat Bench 2 sets

2 setsSeated rows 2 sets

2 setsYTWIs 2 sets

2 setsPlate Preacher Curls 2 sets

2 setsBand Pushdowns 2 sets

2 sets

So on my blog I’m adding a new segment called DUMB(bell) of The Day…. everyday I see things at the gym that boggle my mind and I sometimes cannot even fathom why these people even come to the gym… there better off at home watching TV where they are much safer and less likely to inflict harm onto themselves… case and point…

Todays DUMB(bell) of The Day: Today as I was doing my GHR’s and there was Dumbbells 1,2, and 3 performing squats in the smith machine. There’s their first mistake! Never squat in the smith machine, its useless. Dumbbells 1,2, and 3 were about 150 pounds soaking wet and were each taking turns with the same weight doing 5 reps. They had 275 on the bar and were doing what I call “Knee Bends” and not Squats. I was sitting there waiting for one of their knees to blow out. I wish I could take videos but I rather not be sued for slander cuz im poor as sh*t as it is. The had the pussy pad on to boot. Me and Kevin giggled for about 5 min about this… If I had a suggestion for these guys it would be to start with some body weight squats below parallel for a few weeks and then head to the barbell. Moral of the story: 1.Don’t squat in the smith machine and 2. Don’t use the pussy pad

(bell) of Today as I was doing my GHR’s and there was Dumbbells 1,2, and 3 performing squats in the smith machine. There’s their first mistake! Never squat in the smith machine, its useless. Dumbbells 1,2, and 3 were about 150 pounds soaking wet and were each taking turns with the same weight doing 5 reps. They had 275 on the bar and were doing what I call “Knee Bends” and not Squats. I was sitting there waiting for one of their knees to blow out. I wish I could take videos but I rather not be sued for slander cuz im poor as sh*t as it is. The had the pussy pad on to boot. Me and Kevin giggled for about 5 min about this… If I had a suggestion for these guys it would be to start with some body weight squats below parallel for a few weeks and then head to the barbell.Great workout today got in all the accessory work we missed yesterday…

Dynamic Warm up

Bar X 10

95 X 8

135 X 6

155 X 6

http://www.youtube.com/watch?v=GEbD6J2bhCM

Leg Raises 2 sets

3 sets Leg Curls w/ Towel 2 sets

2 setsCable Pullins 2 sets

2 setsCable Woodchops 3 sets

3 setsAfter seeing this picture and reading this article this just reinforces the idea in my head that Im gonna have to deal with stuff like this when I have kids… hilarious picture though great artwork haha I hope Mom did this picture justice and hung it on the fridge

Mom Says: I Am Not an Exotic Dancer, I Work at Home Depot

Why would you ever do high rep deadlifts? Why not! Sometimes you just gotta rep out and really push your body to the limit. Don’t get me wrong I love to go HEAVY but sometimes you gotta change it up. The torn callus was good today I just put some New Skin on it taped that sh*t up with prewrap and athletic tape and I was good to go. Due all the homework we both have we just warmed up and deadlifted today…we’ll do the rest of our assistance exercises tomorrow

Warm Up

5 warm up sets

195 X 8

215 X 8

235 X 22!

It says 21 in the video but it was 22 haha made sure that Kevin went first today so that I could do more then him… Must admit though I had to re-grip a few time he did not

http://www.youtube.com/watch?v=3MBJVLotCM0

Good workout today… all that rest and food over the Thanksgiving break has me feeling awesome. Tore a callus off doing snatches today. I use a hook grip and on my last set I ripped it right off. This SUCKED thankfully I had some athletic tape in my bag and I taped it up and finished the rest of my workout. I’ve been writing a few articles that ill be posting soon and hopefully I can get them published on a big strength website.

Warm UpJump Rope

2 warm up sets65 X 5 X 2 sets

75 X 5 X 2 sets

85 X 5 X 2 sets

Went Light Today just trying to work on form and power

Speed Bench 165 X 3 reps X 5 sets Alternating DB Incline 50 X 8, 60 X 8, 70 X 13

Bench Dips 3 sets Plyo Push Ups between benchs 2 setshttp://www.youtube.com/watch?v=TyuW5BB4xMg

Standing One Arm Press w/ Fat Gripz 2 setsOne arm Bench w/ Fat Gripz 2 sets

DB Rear Delts 2 setsBand Upright Row 2 sets

Band Pushdown 2 sets