6.19.12
Chest/Shoulders/Triceps/Abs
Flat Dumbbell Press (deep stretch/hold, hard flex + hold)
W/Fat Gripz
35 x 10, 65 x 10
Normal grip
90 x 8
100 x 2x8
(ouch)
Incline Barbell Press
135, 185 x 6
225 x 8
245 x 8
Add fat gripz
185 x 8, 8
Decline Dumbbell Press w/ stretch + hard flex hold
80 x 2x8
70 x 8
Regular Dips (stretch as deep as possible, 3/4 lockout)
2 x Bw to failure
Standing DB Laterals
30 x 2x10
35 x 10
Bentover DB Rear Delts
15 x 20
20 x 2x20
6-Ways
5 lb x 2x10
Lying KB Triceps Extensions (15 seconds rest between each)
15 lb x 5x12
Very solid session. Destroyed my chest on the first exercise, making incline super hard. Love the hard flexes at the top…they completely change the weights you can use. Imagine this: lie flat on a bench, do a DB press motion with just your arms and no weight while simultaneously flexing your chest and holding it at the contracted point for a second as hard as possible. That’s what I try and mimic each rep. When I no longer can flex with as close to that force as possible, I drop the weight. The soreness/DOMS I get is unlike any other.
Shoulders got fried as well. I also really enjoyed using the KBs for extensions as a change…the feeling is a bit different, hitting the meaty part of the upper triceps in a way DBs or EZ bar don’t.
[quote]ryanbCXG wrote:
This does become a chore to try and seperate cardio and workouts though at least for me. I live 30min one way from a gym[/quote]
Ahh, but who says you have to be at the gym for cardio?
Plenty of creative options out there.
[quote]ebomb5522 wrote:
I’ve also been experimenting with sled pulls and relatively light farmers walks for 15-30 minutes instead of sprints. They have a similar metabolic effect to HIIT, but tax the system in a slightly different way…cool stuff.
[/quote]
I’d be interested to hear your farmer’s walk protocol if you don’t mind.
I built my own set of farmer’s walks, but they are collecting dust, but if you have an interesting take on them, it may be just what the doctor ordered to get my excited to use them again.
Ur workouts r pretty. Was the most recent one a JM template or your own creation?
Diet looking very very clean and looking generally very wide. You should measure yours quads at your peak offseason weight lol.
@ Tim: Haha, there certainly are other options for cardio. The way I’ve been experimenting with the farmers walks is to take a relatively light weight (40-60 lb/arm) and simply walk for 20 minutes or so, putting them down only when you need to. I’m about to go do them right now instead of SS cardio, I’ll let you know how they go!
@ Bigmac: Haha, thanks bro, pretty is a good word for them lol. This is JM’s creation…on week 2 of his second 12 week program.
@ Jake: Thanks bro…as I get leaner, I can see the improvements I’ve made just in the past 6 months or so since the contest, which is motivating : ). I actually measured my quads last night and they were like 27.5, so not massive measurements there lol. Good insertions ftw.
[quote]ebomb5522 wrote:
@ Bigmac: Haha, thanks bro, pretty is a good word for them lol. This is JM’s creation…on week 2 of his second 12 week program.[/quote]
Awesome. I need to work with this guy at some point. Every poster on here who works with him seems to be getting awesome results. Dave Tate sounds like he thinks JM is ok too lol
[quote]ebomb5522 wrote:
@ Tim: Haha, there certainly are other options for cardio. The way I’ve been experimenting with the farmers walks is to take a relatively light weight (40-60 lb/arm) and simply walk for 20 minutes or so, putting them down only when you need to. I’m about to go do them right now instead of SS cardio, I’ll let you know how they go!
[/quote]
Nice, one of the things that made them collect dust was the amount of weight I would have to lug outside just to use them, going lighter would definitely make set up easier.
Thanks Evan.
[quote]bigmac73nh wrote:
[quote]ebomb5522 wrote:
@ Bigmac: Haha, thanks bro, pretty is a good word for them lol. This is JM’s creation…on week 2 of his second 12 week program.[/quote]
Awesome. I need to work with this guy at some point. Every poster on here who works with him seems to be getting awesome results. Dave Tate sounds like he thinks JM is ok too lol[/quote]
Haha, ya Tate loves him.
I think it’s definitely worth it if hypertrophy/BBing is your goal. Not only will you get awesome results, you will learn a TON. He always does a great job of explaining every exercise and technique, and always explains his reasons for doing certain things. I can only imagine how much I’d learn about diet/nutrition/health if I had him do that as well.
Same for me, I will have to work with JM in about 8 years when i have money and time lol and medical school and residency are done.
As for the farmers walks/cardio i have been doing some non tradtional stuff like that. I really like it. A combo of slow heavier walks a bit of moderate elyptical lighter longer walks and some abs in a continous circuit. Maybe some jumps or KB swings, db snatches as well. Very fun stuff. I also feel like the farmers walks will add some upper back development as well.
I doubt mine will look like that when they hit 27.5! Haha. You mention insertion points- how much of your leg shape do you attribute to that in comparison to how much effect specifically focusing on “quad sweep” etc has had? I suppose it’s a hard question to answer but perhaps you know what I’m getting it.
@ Ryan: Haha, you might have time…never say never! Ya, I’m a big fan of mixing it up when it comes to cardio. LISS works, but I’m a big fan of doing sprints/GPP + type stuff 2-3 times a week as well.
@ Jake: I would say it’s 50/50 really. I have good leg shape, that’s genetic (obvi). While I hit legs hard when I played sports and after, I didn’t really bring them to ‘bodybuilding’ big until I started actually focusing on that (JM training etc). If you look at pics I have when I was 18 or so, you can still see there is a good sweep, but it’s gotten much, much better since I began focusing on that type of training.
Well, did some farmers walks with my TDS handles and they were pretty brutal.
Wasn’t panting when I was done like I would be after sprints, but I was beat and breathing hard.
I did them like this:
each rep = down my driveway and back up (driveway is an incline and relatively long as it’s a shared driveway)
Set the timer for 20 minutes
5 reps with 40 added pounds in each hand (110-120 lb in each hand)
10 reps with no added weight
I had to put them down after 2 reps with the 110, so that was split into two, and I went continuously for the 10 reps with just the handles.
These were really fun and I can definitely see them being effective.
Lol i guess i shouldnt of said time because i will be training. Its more the money thing. I will be so deeply in debt and on such a tight budget until residency is done that i will have no way to work with him soley from a monetary stand point.
Farmers walks sound good. You could do some sprints in there too if you really wanted to get the heart going. Also agreed on the combo of cardio.
[quote]ryanbCXG wrote:
Lol i guess i shouldnt of said time because i will be training. Its more the money thing. I will be so deeply in debt and on such a tight budget until residency is done that i will have no way to work with him soley from a monetary stand point.
Farmers walks sound good. You could do some sprints in there too if you really wanted to get the heart going. Also agreed on the combo of cardio. [/quote]
Ya, I try and do sprints twice/week actually…will be doing hill sprints tomorrow : ).
6.20.12
Cardio/Abs
Agile 8 warmup + jump rope + plyos
Hill Sprints
30 seconds sprint x 5
Ab Circuit
Hanging Leg Raise/Medicine Ball hands-legs/double unders
x 3
Just some usual off day work…back tomorrow.
6.21.12
Cardio
35 minutes stairmaster
Stretching/foam rolling
Just steady-state this morning. I’m trying to keep sprinting to twice/week right now, as it’s very taxing and also when done in a fatigued state, it isn’t super effective. I’ll be back at the gym later on to hit back/biceps/abs/calves.
6.21.12
Back/Biceps/Calves
Agile 8 + 2 minutes jump rope warmup
1 Arm Barbell Rows (focus on stretch at bottom, using 25s)
2 x 10 warmup
100 x 8 LR
125 x 8 LR
150 x 8 LR
100 x 8 LR
Underhand Grip Pulldowns (flex/hold at bottom, drive elbow as far/hard as possible, no lockout, cont tension)
3x10
HS Chest Supported Row (elbows out, flex)
2 pps x 10
2 + 25 x 10
2 pps x 10
Banded Hypers
3 x Bw to failure
Cross Body Hammer Curls
12, 8, 6 LR
Palms Forward DB Bottom Partials
2xfailure
Reverse Curls
10 full/20 partials x 2
Biceps stretch
Ab Circuit
Swiss Ball Crunches w/15 lb KB x 10
Vacuums w/20 lb medicine ball x 10
Hanging leg raise x 8
3 times through
Great back session. Was short, but sweet. Pump was pretty ridiculous after the 1 arm rows. Really like the underhand Pulldowns, always have, but haven’t done them in a while and reaffirmed my love today :P.
Been hitting abs pretty hard and it will hopefully pay off next contest.
[quote]ebomb5522 wrote:
1 Arm Barbell Rows (focus on stretch at bottom, using 25s)
2 x 10 warmup
100 x 8 LR
125 x 8 LR
150 x 8 LR
100 x 8 LR
[/quote]
I’ve heard these are useless, and are no different then regular rows or DB rows.
Though I’ve never tried them, nor am I even sure what they are.
TROLLOLOLOLOL
[quote]Spidey22 wrote:
[quote]ebomb5522 wrote:
1 Arm Barbell Rows (focus on stretch at bottom, using 25s)
2 x 10 warmup
100 x 8 LR
125 x 8 LR
150 x 8 LR
100 x 8 LR
[/quote]
I’ve heard these are useless, and are no different then regular rows or DB rows.
Though I’ve never tried them, nor am I even sure what they are.
TROLLOLOLOLOL
[/quote]
Ya, they’re useless. I just do them because I like trying incredibly ineffective exercises that look novel and like the next big thing.
Should try it on a bosu ball. I have heard that makes it more effective. Lolz
Whatare these vacuums with the med ball you speak of and how do i got about see how to do them. Thanks