jacked in MI’s BodyBlog

This picture pretty much sums up how my first year of focused diet and training has gone…

I am looking forward to the next 12 months

Keep movin’ the iron everyone! -Jeff

I am in St. Louis for the work week supporting a vehicle launch so I’m training at the Bally’s in Maryland Heights, MO through Friday.

I believe the change in senery kicked up my intensity and different equipment gave me an awesome pump. My chest along with my delts and upper back have not felt this sore and good in a long time.

I kept with my 4 sets per exercise but increased reps to 15 during some of them.

Bench Press - Flat

Bench Press - Incline

Iso Decline Press

Cable Chest Flyes

Dumbbell Flye - Flat

Dumbbell Press - Flat

Dumbbell Flye - Incline

Dumbbell Press - Incline

ADDED: Pec Deck

This is one training session that I will be feeling tomorrow. I’m planning on continuing this intensity by blasting my upper and lower back.

Keep training strong everyone! -Jeff

I am now under 15% body fat as of this morning. The icing on the cake is that I’ve been adding weight the last few weeks but I’m still shedding the body fat, WOOHOO!

I have enlisted the help of Hot-Rox to further reduce my body fat. We will see how it works out.

Keep training strong everyone! -Jeff

I’m reporting out on two excellent training sessions I have had over the past two days. I hit chest Monday evening and focused on lats last night. During both sessions, I improved the weight lifted for each set by 5lbs per arm while maintaining 4×10 per exercise.

My chest is feeling good and sore this morning. I can honestly say that this past chest session was the best one I have had in months

Here is the routine that I followed to blast my chest:

Bench Press - Flat 

Bench Press - Incline 

Iso Decline Press 

Cable Chest Flyes 

Dumbbell Flye - Flat 

Dumbbell Press - Flat 

Dumbbell Flye - Incline 

Dumbbell Press - Incline 

I have been using the routine below to blast my lats at least two times per week.

Cable Rope Rear-Delt Rows 

Close-Grip Front Lat Pulldown 

Straight-Arm Cable Pulldown 

Underhand Cable Pulldown 

V-Bar Pulldown 

Wide-Grip Lat Pulldown - Chest 

Wide-Grip Lat Pulldown - Neck 

Since all of these lat exercise consist of compound movements, my arms are also getting a good workout. After three sessions, my lats are already showing improvement, especially the lower portion.

Tonight is back training with emphasis on lower back. I’m aiming to improve the weight lifted by 5lbs per arm, maintain 4×10 per exercise and achieve a good pump.

Here is the routine I will and have been following: 

Back Extensions 

Stiff Leg Barbell Good Morning 

Stiff Leg Barbell Deadlift 

Stiff Leg Dumbbell Deadlift 

Bent Over Barbell Row 

Reverse Grip Bent-Over Rows 

One-Arm Dumbbell Row 

ISO Row 

If all goes well, I should be feeling nice and sore tomorrow morning at this time

Keep training strong everyone! -Jeff

Since I was able to hit my weight goal, I now have no issue with my weight creeping up because my body fat continues to drop

It has been just 1 week since I started focusing on lower back and lats but I can report that my training has been going well. I have made a point to hit these two muscle groups two times per week and I am really feeling some soreness in my lower lats. I’m back in the gym tomorrow morning to hit back and then drive two hours to visit the in-laws, should be a fun drive

Tried out a new single track mountain bike trail close to home this afternoon. For only being 5 miles long, it was an excellent ride. The trail contains many switchbacks, off-camber hill climbs, log piles and rock gardens. Just the kind of trails I like to ride. My buddy and I were able to ride it in under 35 minutes, not bad for not knowing the course and picking off debris from our bikes along the way. We will improve our time and fun factor as we memorize the trail.

Keep training strong everyone! -Jeff

Jimif, here on BodySpace, put out a challenge to BodySpace members to set new three month personal goals.

The challenge started on September 1st and will run til November 30th. All are welcome to join in at any time. Motivation will not be in short supply with the members who are already partaking in the challenge.

I have chosen the following goals:

Reduce body fat to 10% and waist size to 31”.

Increase the following measurements: Arms to 16.5”, Forearms to 13.5”, Chest to 42.5”, Calves to 16.5” and Thighs to 23.5”.

Improve my lat spread while developing a solid X-mas tree in my lower back.

Here I am on September 1st.

I’m looking forward to the changes that will be made.

Keep training strong everyone!  -Jeff