jack_daniels316’s BodyBlog

Im 2 days in on wk 3 of the BBB, this is the week, that seperates the men from the boys!! Im feeling good today though, 5 sets of squats for 13-15 reps with only 90 secs rest between sets, might have me feeling  a little differently!! So for those of you who have made the choice to embark on the BBB muscle train, good luck!!

Todays Workout

Seated Arnold Press - x5 sets - 13-15 reps

Close Grip Bench - x5 sets - 13-15 reps

Squats - x5 sets - 13-15 reps

Hanging Leg raises (weighted) x5 sets - 13-15 reps

DB side bends x 5 sets - 13-15 reps 

90 seconds rest between sets!!

Balls to the wall training!!

 For any1 wishing to try this programme, pm me an i’ll send you the link where you can find the BBB.

Happy Thanksgiving to all you guys across the pond!!

So im on day 3 of the BBB program, got about an hour before my workout & im already buzzing to get started. I’ve heard mixed reviews regarding this program, but i thought i’d try it first hand. With the BBB, its all or nothing you have to commit 100% to it, if you choose the 6 days a week (which i have), you got to stick to it, no half assing it!! Supps, nutrition have to be in check, you also have to be prepared to feel a lil ****ty, in the 3 weeks leading up to the super-growth phase, your doing more an more work with less rest in between sets.  As i said, you need to bring your A game if your going to try this & to get maximum results. So down to it, workouts so far this week & todays are posted below, i want to give a huge thankyou to bookerbrother for introducing the BBB to me, after seeing his results, i thought, i want some of that! So thanks man, be sure to give him your vote for the spokes model competition!!

Day 1 - Week 1 - Ramp 1

DB Row x 3 sets, 13-15 reps 

Incline Chest Press x 3 sets, 13-15 reps 

DB Hammer Curls x 3 sets, 13-15 reps 

Standing Calf Raise x 3 sets, 13-15 reps 

Day 2

Seated Arnold Press x 3 sets, 13-15 reps 

Close Grip Bench x 3 sets, 13-15 reps 

Squats x 3 sets, 13-15 reps 

Weighted Cable Crunch x 3 sets, 13-15 reps

Weighted Russian Twists x 3 sets, 13-15 reps 

Day 3

Flat Bench Press x 3 sets, 10-12 reps 

Wide Grip Lat Pull Downs x 3 sets, 10-12 reps 

Straight BB Curls x 3 sets, 10-12 reps 

Seated Calf Raises x 3 sets, 10-12 reps 

 All of week 1 is done with 120 seconds of rest between sets.

To be continued ………………… 

With my vacation looming in just over a month, i plan on dropping a few extra lbs & really get my abs to pop ready for the beach!! My approach is as follows:

 Low Carb - Rest days - x 2 days - 100-150g carbs

Moderate Carb - Normal - x 2-3 days - 200-250g carbs

High Carb - Weak/Lagging body part days - x 2-3 days - 300-400g carbs

I plan on keeping my Protein between 185g & 250g, with the lower on high carb days.

The majority of my carbs will come from meal 1, pre workout & post workout, to reduce the risk of losing muscle & maybe even gain a little.

As for cardio, i will be doing 15-20 mins 3-4 x a week, a mixture of HIIT & moderate intensity rowing & cycling.

The supplement side i’ll be using a multi vitamin (local health store) 100% whey (Sci-Mx) N-Zero Extreme & D4 Extreme (both from c-e-l-l-u-c-o-r)

Just want to say a quick thanks to every1 on this site, for constantly providing me with inspiration & the desire to strive to be better!!

 JD

CELLUCOR HITS THE UK!! - FREE SAMPLES COMPETITION

Everyone knows the hype around Cellucor & there products, the results people have been getting, whether its lean mass gains or cutting up, are truly amazing!! Now cellucor is available to us guys in the Uk & what better way for you guys to see these results, than to get your hands on some free samples. All you have to do, is drop me a line either on here or at andrewhall316@yahoo.co.uk telling me why you feel you should be the winner. (lets try to keep it clean though folks) There will be 2 winners, they will receive either a weeks worth of M5 (5 sachets) or D4 Extreme (5 sachets). Please specify which samples you are applying for when contacting me! The closing date for this is the 1st of may 2009, so get thinking! If this goes well im sure there will be more opportunities to get your hands on samples in the future!! Unfortunately, i can only offer this to UK residents, as i’ll be footing the shipping costs. Good Luck!!

JD - Cellucor Elite Athlete

www.cellucor.com Discount code MU749

Can definitely feel the effects of last night’s workout, as the alarm goes off and I jump out of bed. The dull ache from my shoulders down to my triceps make it hard to lift my morning protein fix, but I wouldn’t have it any other way! Amidst the ache in my shoulders and the dark stillness of this ungodly hour, my mind is already focused on how this pales in comparison to how my body will be feeling this time tomorrow, because today, today is leg day! Over an over, I run the battle of what’s to come through my mind, the pain, the agony, the overwhelming relief that for TODAY I’ve won. It’s a battle that millions of us choose to fight, day after day. So why do we do it, simple we know no other way!!

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