Conditioning looking great for 219… though I wouldn’t expect any less from you!
Loving all the exercise selections (since I use mostly JM recommend stuff myself). Bench dips are a particular favourite of mine… always nice when you find a “push” exercise you can really hit hard without pain, they are definitely one of those for myself.
[quote]jake_j_m wrote:
Conditioning looking great for 219… though I wouldn’t expect any less from you!
Loving all the exercise selections (since I use mostly JM recommend stuff myself). Bench dips are a particular favourite of mine… always nice when you find a “push” exercise you can really hit hard without pain, they are definitely one of those for myself. [/quote]
Thanks bro…I’m as leat at 219 as I was at 210-212 during my contest prep, so progress has been made!
Ya, I’m a huge fan of bench dips after you’ve warmed up your tri’s enough. You can push them pretty heavy and they are pretty pain-free if you do them right.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Conditioning looking great for 219… though I wouldn’t expect any less from you!
Loving all the exercise selections (since I use mostly JM recommend stuff myself). Bench dips are a particular favourite of mine… always nice when you find a “push” exercise you can really hit hard without pain, they are definitely one of those for myself. [/quote]
Thanks bro…I’m as leat at 219 as I was at 210-212 during my contest prep, so progress has been made!
Ya, I’m a huge fan of bench dips after you’ve warmed up your tri’s enough. You can push them pretty heavy and they are pretty pain-free if you do them right.
[/quote]
Sounds like a huge amount of gains for not a long amount of time! Via JM recommendations I start my tricep training with 4 sets of rope pushdowns. Works wonders as I can still go heavy on the bench dips!
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Conditioning looking great for 219… though I wouldn’t expect any less from you!
Loving all the exercise selections (since I use mostly JM recommend stuff myself). Bench dips are a particular favourite of mine… always nice when you find a “push” exercise you can really hit hard without pain, they are definitely one of those for myself. [/quote]
Thanks bro…I’m as leat at 219 as I was at 210-212 during my contest prep, so progress has been made!
Ya, I’m a huge fan of bench dips after you’ve warmed up your tri’s enough. You can push them pretty heavy and they are pretty pain-free if you do them right.
[/quote]
Sounds like a huge amount of gains for not a long amount of time! Via JM recommendations I start my tricep training with 4 sets of rope pushdowns. Works wonders as I can still go heavy on the bench dips!
[/quote]
Ya, I love starting triceps work with a pushdown variation. It really helps make every exercise after that more effective and allows you to feel your triceps more.
The pressdowns done with squeezed reps then continuous reps was absolute murder. Luv.
[quote]bugeishaAD wrote:
The pressdowns done with squeezed reps then continuous reps was absolute murder. Luv.[/quote]
Lol, ya they’re amazing. JM is a master of techniques.
5.7.12
Legs
Seated Leg Curl
2x15 warmup
110 x 12 (1 squeeze, 2-3 eccentric, stretch)
130 x 12 (same as above)
115 x 12 (2 second squeeze, 3-4 second eccentric + stretch)
Superset 1
Leg Press (continuous tension)/DB RDL (deep stretch, no lockout)
2 Warmups
5 pps x 50/55 x 6
6 pps x 40/55 x 6
7 pps x 30/55 x 6
8 pps x 20/55 x 6
11 pps x 10/55 x 6
(woah)
Smith Squats (feet in front, toes pointed out, to parallel, no lockout)/DB RDL (same as above)
185 x 30/60 x 6
225 x 20/60 x 6
315 x 10/60 x 6
Leg Press Toe Push
2 pps x 60 seconds x 2
1 pps x 60 seconds x 2
30 minutes elliptical
Today was a wild one. High reps + heavy weight = big legs as Platz said…
The leg press superset was awesome. 11 pps x 10 wasn’t even to failure, but I literally couldn’t put any more plates on the leg press at school. I had 2 100 lb DBs on top of the machine and 8 plates on the machine which were just holding on.
The smith squats felt great and were done to simulate a hack squat. They crushed my sweep. The RDLS were deceptively hard because I was getting as deep a stretch as possible, probably lasting 3-4 seconds/rep so every set had my hams under tension for 30 seconds or so.
Still looking to shed a little BF for my vacation May 25th…pushing cardio hard for the next 3 weeks or so.
Pre-fatigued 11pps superset too easy eh… seem’s reasonable! Session looks 'mazing, I’m particularly liking the sound of the smith squats replicating hacks.
I’m ‘vacationing’ 3 days after you, going to try RFL for 6-7 days beforehand… it sounds like hell but it will probably work for the purposes I want it to.
[quote]jake_j_m wrote:
Pre-fatigued 11pps superset too easy eh… seem’s reasonable! Session looks 'mazing, I’m particularly liking the sound of the smith squats replicating hacks.
I’m ‘vacationing’ 3 days after you, going to try RFL for 6-7 days beforehand… it sounds like hell but it will probably work for the purposes I want it to. [/quote]
Ya, the leg press felt great, but I would have liked to have been able to get to 12 pps…just wasn’t possible in the schools gym :(.
RFL for 5-6 days prior sounds like a good plan if you’re already decently lean…IMO, if you’re not, you’ll just be miserable for a week without reaping much benefit from it.
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Pre-fatigued 11pps superset too easy eh… seem’s reasonable! Session looks 'mazing, I’m particularly liking the sound of the smith squats replicating hacks.
I’m ‘vacationing’ 3 days after you, going to try RFL for 6-7 days beforehand… it sounds like hell but it will probably work for the purposes I want it to. [/quote]
Ya, the leg press felt great, but I would have liked to have been able to get to 12 pps…just wasn’t possible in the schools gym :(.
RFL for 5-6 days prior sounds like a good plan if you’re already decently lean…IMO, if you’re not, you’ll just be miserable for a week without reaping much benefit from it.
[/quote]
Being as I’ve never been past 8pps… I haven’t had such issues! Yeah I’m already pretty lean as it is (waist still near 32") so I’m hoping to take advantage of it. If it doesn’t do a lot, it’s only 5-6 days to endure.
[quote]ebomb5522 wrote:
[quote]Jab1 wrote:
How are you liking these ab shredders, seeing any results? They look pretty brutal, your conditioning must be sky high by now![/quote]
They are…I’m really liking them!
I’ll post a pic today…you guys can decide!
[/quote]
Something’s working because you look frickin’ jacked and lean and more tanned than me haha.
[quote]Jab1 wrote:
[quote]ebomb5522 wrote:
[quote]Jab1 wrote:
How are you liking these ab shredders, seeing any results? They look pretty brutal, your conditioning must be sky high by now![/quote]
They are…I’m really liking them!
I’ll post a pic today…you guys can decide!
[/quote]
Something’s working because you look frickin’ jacked and lean and more tanned than me haha. [/quote]
Haha, thanks bud…however, I haven’t been tanning at all lol.
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
[quote]jake_j_m wrote:
Pre-fatigued 11pps superset too easy eh… seem’s reasonable! Session looks 'mazing, I’m particularly liking the sound of the smith squats replicating hacks.
I’m ‘vacationing’ 3 days after you, going to try RFL for 6-7 days beforehand… it sounds like hell but it will probably work for the purposes I want it to. [/quote]
Ya, the leg press felt great, but I would have liked to have been able to get to 12 pps…just wasn’t possible in the schools gym :(.
RFL for 5-6 days prior sounds like a good plan if you’re already decently lean…IMO, if you’re not, you’ll just be miserable for a week without reaping much benefit from it.
[/quote]
Being as I’ve never been past 8pps… I haven’t had such issues! Yeah I’m already pretty lean as it is (waist still near 32") so I’m hoping to take advantage of it. If it doesn’t do a lot, it’s only 5-6 days to endure.
[/quote]
Sounds good then!
5.8.12
Chest/Shoulders/Triceps
Flat Chest Press w/Doubled Mini Bands
Pause at bottom, explode, squeeze as hard as possible for 1-2 count
150 x 8
155 x 8, 8
150 x 8
Incline Barbell Press (pause at bottom, explode)
225 x 8
230 x 8
245 x 8
225 x 8
DB Flat Press (deep stretch, 1 second flex at top)
50 x 10
70 x 10
60 x 10, 10
Decline Smith Press (full deload pause, explode)
275 x 8
315 x 4
Cable Single Arm Laterals
4x20
Single Arm Bentover DB rear Delts
15 x 15 LR
10 x 3x15 LR
Seated DB Press (continuous tension)
80 x 6
100 x 6, 6 (nice)
Rope Pushdowns (hard flex hold at bottom, 15 seconds rest)
4 x 12-15
15 minutes elliptical/15 incline treadmill
Awesome session.
The machine presses with the hard flex really take a lot out of me, so they hindered the amount of weight I could use on incline, but I was happy with the 245 set which was done with a pause and flex.
Flat press with the stretch/flex humbles you.
I was pleased with the declines don’t with a pause. 315 x 4 in that manner felt strong.
Delts were crazy pumped and I was also pleasantly surprised by my man handling of the 100s. Wouldve gone higher, but school gym only goes to that weight.
I’m looking leaner every day at this point…it feels like I’m back in contest prep. We’ll see where this ‘mini diet’ takes me, but I’m looking to finish in 2.5-3 weeks and then try to hold that weight/leanness level.
5.9.12
Cardio, Calves, Abs
Extensive warmup
Agile 8 (lower + upper body) + spiders, iron cross, scorpions, various hamstring work/plyos
Leg Press Toe Push
1 pps x 4x60 seconds/60 seconds rest
calf stretches in between
Decline Reverse Straight Leg Raise
4 sets just short of failure
Feet-Elevated Hip Up Situps
5 sets to failure
Sled Pushes
5 x 15 seconds/60 seconds rest
3 x 10 seconds/30 seconds rest
(tough)
Solid overall day. Abs felt good and sled pushes felt awesome for cardio.
5.10.12
Back/Traps/Biceps
Close Grip Cable Rows/Pro-Grip Pulldowns
(sets 1 and 2: squeeze hold on rows, big stretch on pulldowns)
#14 x 10/16 x 6
#15 x 10/15 x 6
(order and techniques reversed)
#8 x 10/16 x 6
#10 x 10/15 x 6
Dead Stop Single Arm Barbell Rows using 25s
75 lb x 8 LR
100 x 3x8 LR
Barbell Shrugs w/2 second hold/Lat Hang Stretch
225 x 15/30 seconds
315 x 12/30
365 x 9/30
405 x 6/30
Good Mornings (slow, 3 second eccentric, 2 concentric, continuous)
95 x 8
135 x 2x8
Palms-Forward DB Curls w/3 sex eccentric/EZ Reverse Curls
30 x 8/20 + bar x 8
2 times
30 minutes cardio split between elliptical and incline treadmill
Awesome back session. The first superset was nice and dead stops really fried my lats.
The superset with shrugs and hangs felt great as well and then good mornings were a nice change from hypers.
Definitely am getting significantly leaner pretty quickly. I’ll throw some update pics this coming weekend or week.
Looking big and lean (can tell from the chest)
you been taking dat dere super soldier serum?
[quote]jake_j_m wrote:
Looking big and lean (can tell from the chest)[/quote]
Thanks bud!
Ya, definitely the best combination of big/lean that I’ve ever been.
