bjmusa’s BodyBlog

This session is designed to work the upper body and quadricep muscles. Let’s begin.This session is called the Pull-up, Push-up, Crunch game. Of course we call it that because those are the three main exercises conducted during the session. The session is followed by 400 meter sprints. You’ll obviously need access to a pull-up bar, multiple bars if you are training troops. Also, you’ll need an area to do your pull-ups and crunches. Let’s get to the nitty gritty of the pt session.

With this session, each exercise is conducted one after another. We’ll start with pull-ups. You will do two pull-ups with a wide overhand grip with your palms facing outboard. Immediately after doing two pull-ups, you will do 10 push-ups (two-count). After doing the push-ups, you will do twenty crunches. You will consecutively do the three exercises. You will increase your pull-ups by one up to six (6) and your push-ups by five up to thirty (30). You continue to do twenty crunches for each continuous set. after you finish the 6 pull-ups and 30 push-ups, you will start over at two (2) pull-ups again. This time you will do your pull-ups underhand with your palms facing inboard. Again, you will increase your pull-ups by one up to six and your push-ups by five up to thirty, staying consistent with twenty crunches on each set.

To give you an example of what I mean, you will mount the pull-up bar with your palms facing outboard and your grip wide. you will do 2 pull-ups, 10 push-ups and 20 crunches. Next, you will do 3 pull-ups, 15 push-ups and 20 crunches. Further, you will do 4 pull-ups, 20 push-ups and 20 crunches. Again, once you make it to 6 pull-ups you will start all over at 2 pull-ups with an underhand grip and repeat it all over again. Upon finishing the pull-up, push-up, crunch part of the session, you will have your troops stretch and then you will run them to a 400 meter track if you have access to one. Have them break up into teams and do three sets of 400 meter relay sprints. I guarantee after this workout the quads, back, chest and abdominals will be exhausted. Ensure that your troops stretch before, during and after their workout.

Well, that’s a quick workout for you. I hope you all try this one and get the benefits from this extremely motivating and grueling workout. Stay pumped, stay motivated and OO-RAH!

Semper Fidelis!

   I now have my own computer and a brand new one at that so new pics and more of me will be seen at bb.com I am getting married on december 19th in clearwater and will look my best before then so i will make sure everyone is able to see my new pics if possible i would like everyone’s honest opinion about what you think i know i have a long way to go before i compete but i will make there soon

It’s now about a little over three months till my wedding and it is now growth time i gotta add some more muscle and loose some fat i will have new pics on very soon i just have to get the time so we are doing good and just going to work it all out and look my best so any help and advice will be great thanks

  Sorry for not speeking to everyone for a while I have been out of commission for a while i am still sore but coming back slowly I broke 4 ribs on my left side about 2 weeks ago while doing squats at 890 lbs who knew you could break bones in the gym! I guess I found out the hard way.  I will be trying to keep up with everyone when i can so tell me whats new in everyones lives now.

   It’s been about 3 months since i started my bulking and am coming to the end of it i will continue bulking while in new york by  lake george untill i come back to florida on the 14th of june then the cutting will began i have new progress pics on the bodyspace and by the 14th will be open and looking for anyone’s advice on cutting. everyone’s opinions do matter so let me know what you think so far

  I promise I have not been ignoring bb.com this actually is one of my fave sites to go to I like it better then myspace or the facebook stuff I promise. my work has actually blocked bb.com from being able to be accessed at work and my home computer is fried so the library has to work for now. i did put new progress pics up finally so hope every one sees some changes in a good way i wil;l have more soon after my trip to Ny for about 10 days i’m visiting some family members and several gyms to make sure that i am working out while on vaca  so must still have weights. so let me know how everything is going

   I was reading FLABOUY’s blog for this morning and he was ebing teased by a squid in regards to a squid doing more then a marine FLABUOY’s (rick) response was

BTW

And On The Seventh Day When GOD Rested,
We Overran His Perimeter And Stole The Globe,
We Stole The Eagle From The Air Force,
The Anchor From The Navy,
The Rope From The Army,
And we overran Hell to have a nice warm place to fill sand bags and work out in peace…

Semper Fi

I was impressed and decided to help everyone to understand what we mean by this saying look at any marine corp insignia and it explains itself

Monday - Chest
3 sets of bench press
3 sets of incline bench press
3 sets of decline bench press
3 sets of incline dumbbell flies
3 sets of cable cross overs

Tuesday - Quadriceps
3 sets of squats
3 sets of quadricep extensions
3 sets of leg press

Wednesday - Back and Calves
4 sets of pull-ups
3 sets of lat pull downs
3 sets of barbell rows
3 sets of single arm dumbbell rows
3 sets of donkey calf raises
3 sets of seated calf raises

Thursday - Arms
3 sets of seated double arm dumbbell curls
3 sets of easy bar curls
3 sets of tricep extensions
3 sets of standing tricep pulldowns

Friday - Shoulders and hamstrings
3 sets of stiff dead lifts
3 sets of hamstring curls
3 sets of military press
3 sets of standing dumbbell flies

 I recently received some very interesting feedback from another motivator. His question concerned the recent switch from pull-ups with a kip, to deadhang pull-ups. He wanted to know how to get his pull-ups back up to the twenty (20) he was doing before the switch. I’m sure there are quite a few Marines out there who can relate to this dilemma.

First of all, the major muscles that help us do pull-ups are the back and biceps. Your back is used more when you do palms outboard and your biceps are used more when your palms face inboard. Either way, here’s a surefire way to up those point-crucial pull-ups.

An important piece of equipment that you might want to buy , if your gym doesn’t have one, is a dip belt. It looks like a weight lifting belt with a long chain attached to it. What you need to do is attach some extra weight to the dip belt, depending on how many pull-ups you can do without weight. If you’re doing between 10 and 20 deadhangs, use 15-30lbs. If you are doing less than 10, use 5-15lbs. When you get to the gym, first do a little stretching, then do one slow warm up set of five (5) pull-ups with no weight. Take a short rest. Add some weight to your belt and do a maximum set of pull-ups until total failure. Try to do between 7 and 13 repetitions (reps). Take a few minutes to rest. For your third set, add some more weight to your dip belt (10-20lbs more). Do a max set with this weight, until failure. Try to do between 3 and 7 reps, then take a nice long rest (3-5 minutes).

Finally, do one maximum set of Marine Corps pull-ups with no weight hanging from you to total failure. This should get plenty of blood going through your back (lats). After you’ve finished with the pull-ups, move over to the lat pull-down machine. Use the grip you prefer using when you do your pull-ups. Do three sets of lat pull-downs, using the one warm-up (10 reps), two heavy sets (5-10 reps, total failure) method. Ensure that your back stays arched in the fashion of sticking your chest out to meet the bar on the way down. This should have your pull-ups back up to twenty in no time.

I started using this method before the change went into effect. I now do a warm-up of ten, 17 pull-ups with a 45lb plate hanging from me, 7 pull-ups with two 45lb plates hanging from me, and then a max set of 25-32 deadhangs after that.

This workout has helped me and several of my Marine buddies. Hopefully, it can help you also. I hope this info helps you out, Roger. Once again, stay motivated. Stay pumped. Semper Fidelis and OO-RAH!