LEGS
3/4/10
back squat- heavy 3’s
135x15
185x12
225x12
275x8
315x5
375x3
385x3
395x3
405x3
415x2
leg press
400 (stack… weak i know) x15,15,10
pressed for time, but i got a quality squat in
arnold classic the next two days
RIDICULOUS ARNOLD CLASSIC WORKOUT at Metro Fitness in Columbus, Ohio
I paid $15 to get into the highest testosterone environment I have ever been a part of!!! I did legs the day before so I did every exercise possible because I didn’t want to leave!
Barbell Incline- pro body builder mark dugdale jumped in a couple sets here with us… CRAZY!!!
135x15
185x12
225x8
265x6
275x6, drop set 225x5
DB shoulder press
95’s x10,12,10,13
DB lateral raises
40’s 4x10
EZ curl bar front raises
80 4x12
DB rear raises
35’s 4x12
DB flat bench
100’s (bc i couldn’t find the 110’s) x10,10,7
EZ curl pressdown
120 5x15
Cable seated row- lifted with two giants, did half the reps they did BUT didn’t have to lower the weight
230 x 12,12,10,10,9,6,6
Seated DB curls
40’s 3x10
Hammer strength machine
2 plates each side x12
3 plates each side x12,12,10
4 plates each side x6,6
3 plates + a 25 each side x6,6
Shrug machine
2 plates each side x12
3 plates each side 2x10
sick volume, stupid total reps and sets, GREAT workout
check out the results to the strength challenge I just put on at the Underground Fitness Center at www.accelerateyourself.blogspot.com
check out the results to the strength challenge I just put on at the Underground Fitness Center at www.accelerateyourself.blogspot.com
here is my complete max effort day
speed stack from american bodybuilding
gaspari nutrition’s superpump 250 pre-contest
dynamic warmup
lunges
duck unders
step overs
squat jumps
squat
warm-up
135x8
225x3
275x1
315x1
365x1
405x1
attempt 1= 415… good lift
attempt 2= 430… good lift
attempt 3= 445… good lift 10lb pr!!!
Bench
warm-up
135x8
185x3
225x3
275x1
315x1
attempt 1= 375… stuck at sticking point for FOREVER. maybe too slow on the descent and not enough tuck to the elbows. no lift
attempt 2= 375… tucked elbows and powered through!!! 5lb pr… good lift
attempt 3= 380… stalled at sitcking point again, didn’t push as long as attempt 1. will try one more and just get crazy pissed before i try it again. no lift
attempt 4= 380… felt like a house, heavy as all get out… no lift, didn’t get it very far off my chest
deadlift
warm-up
135x8
225x3
275x2
315x1
365x1
405x1
attempt 1 & 2= 485… got it a month ago but couldn’t get it very far off the floor. weak sauce. no lift
attempt 3= 475… just to get on the board, and it was ridiculously heavy, but got it. good lift
weighed in at 230, totalled 1,295 lbs
-benched 230 17 times to full lockout after deads
-held 315 on a fat bar with a double overhand grip for 24.9 seconds
shoulders today
barbell shoulder press
135x12
185x8
225 x6,6,3,2
behind the head shoulder press smith machine- not usually too much for this, but figured i would try it today
135 1x10
155 1x10
175 1x8
superset
seated lateral raises
30’s 4x10
high cable pull aparts
40 1x12
50 3x10
standing DB shoulder press
60’s 1x11
55’s 1x12, 1x10
barbell shrugs
225x15
315x8
365x6
415x6
315x6
DB shrugs
95’s 3xAMAP
superset
dips 3x20
calf raises
160 3x15
tricep pushdown with straight bar
160 3x15
bench’n at my gym’s strength challenge last tuesday
last pic… i failed 375, got 375, then failed on 380 twice
5lb pr… i’ll take it
this pic… got 445 (10lb pr)
need to get my squat and dead caught up so they aren’t so close to my bench
no pics but got a weak 475 on deadlift… don’t know if my back was fatigued or what but i got 465 3,3,1 two weeks ago
no worries though
chest, tris
3.15.10
flat bench
135x15
225x8
275x5
305x1
315x4— weak sauce, shoulders still ache from max’n out i guess
305x5
300x5
295x4
db incline
95’s x12,10,12
upward cable flies
80’s x15
90’s 2x12
downward cable flies
90’s x12
110’s x10
120’s 2x8
supersetteed calf raises bc my stink
140 5x15
leg press calf raises
140 x30
240 3x20
skull crushers
115 3x10, 10 skulls +10-15 presses each set
one arm, hand-supinated reverse tricep pushdown- focusing on my horse shoe
3 sets of 12-15 reps, a good squeeze on each
jogged a mile and stretched
Great pics man !!!
We will be lifting soon enough I am really looking forward to it
Jim
appreciate it jim, gett’n hype to lift with ya and learn from you.
3.16.10
deadlift and back- lifting partners= luke beggs and andrew lewis
deadlift
135x15
225x10
315x6—> started alternate grip
going high rep for at least two weeks… the strength comp last week really put my joints through hell
365 2x8
405 x7
365 x8
neutral grip pulldown
200 x8
230x8
235x8
240x7
barbell row
135 x10
185 2x6
205 1x6
chinups
8,8,7,5
superset
high row
125 1x12
150 3x12
laying on an incline bench reverse flies
30’s 1x6
25’s 3x8
giant set, three times through
seated 1-arm cable row 160 x8 each side
decline situps x 20
standing calf raise 120 x15, 140 2x15
pretty exhausted… OH and took a supp called slingshot and it was watermelon flavored for peri-workout nutrition… absolutely terrible
good day
I can’t imagine anything being named sling shot tasting good
See yah soon
Jim
3.17.10
shoulders, a little trap work, and triceps
seated db shoulder press
55’s x12
75’s x10
85’s 3x10, 1x9
behind the head smith machine shoulder press- only like it because the smith machine keeps you in a perfect vertical plane
135x 12
185 4x8
superset
cable side raises
60 x12
65 2x10
70 1x10
Db front raises with thumbs
35’s 2x10
40’s 2x10
burnouts on the machine shoulder press
2x amap
1x heavy amap, 1/2 heavy amap
superset
triangle pressdowns
100 2x12
110 1x6
DB farmers walk
95’s x3 trips with some shrugs thrown in
seated overhead extensions with a rope
3x12
skullcrushers
110 ez curl bar 3x8, then amap presses
superset
dips
10, 16, 14
close hands pushups
10, 6, 6
joints feel better, back is stupid from yesterday’s workout
training partners: luke beggs and andrew lewis
deads and back
deadlift
135x15
225x12
315x10
365 2x10— threw up in my mouth during both sets. note to self: do not eat tuna an hour before deadlifting
315x15-- had tabitha engle (one of my personal trainers) helped motivate me to not stop
neutral grip pulldowns
240 2x12
overstretch then squeeze at bottom
125x 10, then 50x 12
137.5x8, then 75x6
150x8, then 75x5
db row off of an incline bench to get a full ROM
95’s 3x8
chinups
10, 8, 8, 6
felt terrible after deadlift… seems like a common theme on deadlift day… i will get better
3/23’s workout
barbell incline
135x12
185x10
225x8
260 6,5,3 then 225 for 3 left me completely gassed, but great way to start getting some development in my upper chest
dumbbell flat bench
since my gym’s DBs only go up to 95’s (weak, right?) i use 95’s with a 20lb chain on each
reps= 8,6
then only 95’s for 15
SUPERSET
seated upward cable flies
80’s x10
60’s x12
65’s x10
70’s x10
70’s x8
Machine flies while a giant guy pushed on my core to make me keep it contracted… stupid stuff
120x12
50x25
60x20
37.5x25
37.5x20
45x25----> chest was ridiculously full of blood, but numb at the same time… crazy right?
GIANT SET- waited 45 seconds between last rep of skulls and next round through
dips
5,6,7,8,7,6
silver part-triangle pushdown
160x10
160x11
140x12
140x13
140x14
130x15
skullcrushers
110x5… barely
70x6,7,8,9,10
great day, drank tons of protein. my chest always seems to cramp really bad after these type of chest days. wasn’t too bad last night
3/24- leg day
back squat
135x12
225x10
275x10
315 x10, 10
335 x8---- killer
walking lunges
155 3x8 each leg
rdls to the floor with flat back
135x12
225 2x10
dunzo
today 3/25- back
warm-up on lat pulldown x 5 sets of low weight
weighted (25lbs) chinups
4x6
DB row
95 x10
95 +20lb chain 3x8, last set did 8 then dropped the chain and got 8 more
inverted row
4x12
cable reverse flies
50 4x12
Superset
wide neutral grip pulldowns
varying weights for 4 sets of 10-12 reps
straight arm front lat pulldown
100x12
130x12
140x12
140x10
shoulders and some arms tomorrow… tweaked my bicep helping some one take a scooter down two flights of steps… boo
3/29- high reps, gotta lose some fat
deadlift
135x18
225x15
315x8
355 4x10
chinups
10
8
8
8
1-arm tbar row- like the angle better than just db row so i throw this in for variation
50 3x12each arm
DB incline
35’s 12, 10, 10
going to do some more arms later today, had a client show up 30 minutes early
ahhhhh rep time lol goodtimes
did you make it too the meet ? if you didn’t you missed a good time
seen jake he is a large and in charge 305 
massive back
Jim
didn’t make it to the meet… sucks that i missed it. i’m sure jake tore it up
i got an email from somebody that uses the cross fit gym you give seminars at… she told me that she needed a program that addressed her weak lat and hip problem. i wrote her a two day program for the weekends. keep an eye on her, i bet the problem gets fixed.
3.30
more high reps and stupid giant sets
first giant set
barbell flat
135x12
225x8
275x6----> felt a lot heavier than it should
295x4----> crap strength, giant set must be fatiguing me a lot
225x8
205x8—> played it too safe
215x8
DB incline fly
35’s x12, 12, 13, 15
Chest fly machine
62.5x15
50 2x15, 1x20
second giant set
DB incline
75’sx10 easy
85’sx10 laughed after the set, again too easy
95’sx9 good set, slowed down on last two reps
flat fly
45’sx11
40’sx14
40’sx10
downward cable, standing
90 x12
80x15
70x13
supine OH serratus pull
40 3x15
straight bar pressdown
140 3x15— easy cable
EZ curl bar skullcrushers
90
1x12
2 x8 +8 quick close grip presses
silver part triangle pushdown (on lat pulldown machine BC HUGE guy had five more sets on the cable crossover)
87.5 x10
75 2x12
DB chest stretch- held Db’s at sides (like at the bottom of a db bench press) to open up shoulder and re-establish proper length tension relationship
55’s x 1 minute
50’s 2x 1 minute