That last pic was awesome. You look much leaner from the pics a few pages back at a similar bodyweight.
[quote]timmcbride00 wrote:
That last pic was awesome. You look much leaner from the pics a few pages back at a similar bodyweight.[/quote]
Thanks bro…I definitely am pumped at how I’m looking.
[quote]ebomb5522 wrote:
[quote]timmcbride00 wrote:
That last pic was awesome. You look much leaner from the pics a few pages back at a similar bodyweight.[/quote]
Thanks bro…I definitely am pumped at how I’m looking.[/quote]
Rightfully so
4.2.12
Legs
Lying Leg Curls
3x15 work sets
Leg Extensions
1 x 20
1 x 12
1 x 6
Back Squats
135-315 x 10
Works
405 x 10
410 x 10
415 x 10
Leg Press
4 pps x 40
6 pps x 20
9 pps x 15
Brutal, brutal session…total leg destruction.
[quote]spar4tee wrote:
[quote]ebomb5522 wrote:
[quote]timmcbride00 wrote:
That last pic was awesome. You look much leaner from the pics a few pages back at a similar bodyweight.[/quote]
Thanks bro…I definitely am pumped at how I’m looking.[/quote]
Rightfully so[/quote]
Lol yep :P.
I’d just like to say that the leg session today was probably one of the toughest I have done in a while…it may not have looked like a lot, but it was really about how the exercises were done, the techniques, and the rest periods.
Chest/Shoulders tomorrow…am pumped.
Oh… it still looks a lot! Those are some big numbers for pre-exhaust (and other techniques on top!?)… I’ve often thought that exact leg session is probably as good as you can get “bodybuilding wise” for gyms where your limited to squatting, leg pressing, leg curl and leg extension… ie. my current gym… maybe I think about training too much but it’s a very cool setup.
[quote]jake_j_m wrote:
Oh… it still looks a lot! Those are some big numbers for pre-exhaust (and other techniques on top!?)… I’ve often thought that exact leg session is probably as good as you can get “bodybuilding wise” for gyms where your limited to squatting, leg pressing, leg curl and leg extension… ie. my current gym… maybe I think about training too much but it’s a very cool setup. [/quote]
Haha, ya this setup actually looks very ‘simple’ as do many other JM gives me,but it’s the techniques we employ on exercises. Like on leg extensions, we did extended squeezes at the top ranging from 2-5 seconds, leg curls were done in a different way than normal to amplify intensity.
Simple =/= easy :P.
Your looking awesome man, better then ill look at 222 lol
[quote]Blackaggar wrote:
Your looking awesome man, better then ill look at 222 lol[/quote]
Thanks bro…we’ll see after u diet down a bit!! Don’t speak too soon!
4.3.12
Chest/Shoulders
Cable Flies/Dumbbell Flies
4 sets, 12/7 reps
Incline Bench Press (3 second eccentric, no lockout)
205 x 6
225 x 6
230 x 6
235 x 6
Flat Banded Bench Press (doubled minis, 2 second pause on chest)
135 x 5
165 x 5
190 x 5 (1 or so reps shy of failure)
185 x 5
135 x 5
Dumbbell Lateral Raises (10 seconds rest between sets)
Warmups: 15 x 8, 25 x 8
Work sets
35 x 8, 8, 8
Machine Shoulder Press (2 second flex at top)
35 x 10, 65 x 10
Works
100 x 10 + 10 partials
105 x 10 + 10
95 x 10 + 10
Incline Rear Delt Flies
30 x 35 + partials
30 x 30 + partials
Strong chest/shoulder session…the pre exhaust work was amazing…really helped me feel incline presses and flats much more. I was stronger on the inclines with 3 second eccentric + cont tension than I thought and flats + bands were good as well.
Shoulders got a nasty pump from the laterals and the machine presses and finished nicely with rear Delts.
4.4.12
Cardio/Calves/Abs
15 minutes incline treadmill
Smith Elevated Calf Raise
205 x 10 + 6 partials
225 x 10 + 6 partials (4 sets)
205 x 10 + 6 partials
Seated Calves
3x25
Supported Hanging Leg Raises
20 lb x 25
27.5 x 18, 15, drop do Bw to failure (pump reps)
30 x 15 drop Bw to failure
Standing Rope Crunches
4 x 15-25
I fasted today until 7:00 PM…felt nice.
Devouring some chicken, rice, avocado, etc…yum.
Big back session tomorrow, so psyched.
4.5.12
Back/Traps
Single Arm Cable Rows (pull elbow as far back as possible)
Work sets
80 x 12 LR
100 x 10 LR
110 x 8 LR
Rack Pulls (3-4 inches below knee, lower slowly)
135 x 6
225 x 6
315 x 6
405 x 5
495 x 3
585 x 3
635 x 3 (had more in tank, but very hard still)
Lat Pulldowns (partner pushing on eccentric)
150 x 10
180 x 10
200 x 10
Chest Supported Rows (stretch + elbows back)
25 x 12
50 x 12
45 x 12
Dumbbell Shrugs (3 sec squeeze)
130 x 10, 6, 20 (normal)
X 2
Banded Hyper extensions
Bw x failure
2 sets
Awesome back session…the rack deads were an all-time PR, and I should have gone heavier.
Single cables crushed my lower lats, partner push downs were great, chest rows hit my upper back pretty hard, the shrug ‘triple set’ gave me a nasty pump and the extensions crushed my low back/erectors.
Trained at my home gym today for the first time in a while…guys said I look bigger/better.
4.7.12
Arms/Cardio
25 minutes incline treadmill
Bench Dips/Incline L Extensions
45 x 20/15 x 7 LR
90 x 20/20 x 7 LR
90 x 20/20 x 7 LR
45 x 20/15 x 7 LR
Close Grip Bench Press
135 x 8
185 x 8
155 x 8
Rope Pushdown
3 x 6
EZ Bar Curls
50 + bar x 12
60 + bar x 10
70 + bar x 8
Palms Forward DB Curls/Hammers
15 x 8/8
20 x 8/8
20 x 8/8
EZ Bar Machine Preachers
65 x 6
90 x 6, 6, 6
Amazing arm session. Pump was ridiculous. On the palms forward curls, I couldn’t curl them up all the way because my biceps were so pumped, so I just went as far as I could.
Sessions looking awesome as usual. I’m sure I’ll be trying out some of these exercise variations soon enough.
Palms-forward curls? That’s a new one for me. How does that change recruitment- just more forearms or something?
Sick training as always. BTW how are things on the law school front- have you committed anywhere yet? I’m still in limbo right now lol.
@ Jake: Ya, today and thursdays exercises were fun.
@ Bigmac: nothing too fancy, it just forces you to use more biceps and less momentum because your arm is in the curling position the entire rep instead of having them at your sides and turning them to curl.
Haha same bro…wait listed at Fordham, my first choice. I’m confident in my chances of getting in, but still waiting. What about you?
[quote]ebomb5522 wrote:
@ Bigmac: nothing too fancy, it just forces you to use more biceps and less momentum because your arm is in the curling position the entire rep instead of having them at your sides and turning them to curl.
Haha same bro…wait listed at Fordham, my first choice. I’m confident in my chances of getting in, but still waiting. What about you?[/quote]
Oh ok, that makes sense on the curls. I definitely need to give some of this JM training a try next time I’m up for a big change, it looks awesome.
I’m in a similar situation with law school. Waitisted at my number one choice right now (BU)… not sure how confident I am that I’ll get in haha, but I’m doing everything in my power to persuade them that I’m worth having. Hope things work out well for you with Fordham.
Ya man, good luck! Wish u the best. They’re having us work on our skills of persuasion already!
[quote]ebomb5522 wrote:
4.2.12
Legs
Lying Leg Curls
3x15 work sets
Leg Extensions
1 x 20
1 x 12
1 x 6
Back Squats
135-315 x 10
Works
405 x 10
410 x 10
415 x 10
Leg Press
4 pps x 40
6 pps x 20
9 pps x 15
Brutal, brutal session…total leg destruction.[/quote]
Awesome leg session!
[quote]deat wrote:
[quote]ebomb5522 wrote:
4.2.12
Legs
Lying Leg Curls
3x15 work sets
Leg Extensions
1 x 20
1 x 12
1 x 6
Back Squats
135-315 x 10
Works
405 x 10
410 x 10
415 x 10
Leg Press
4 pps x 40
6 pps x 20
9 pps x 15
Brutal, brutal session…total leg destruction.[/quote]
Awesome leg session!
[/quote]
Ya, this was a pretty sick session…quads/hammies/glutes were sore for days.