Building a Better Bod

J'Bo · 11-28-2003, 10:06 AM

The new program for 4 weeks to kick it up a notch

Shoulders
SS= Seated bb press
SS=Lateral raises
Front db raises (against wall)
Single arm side laterals
Reverse bent over flyes
Upright rows

Hams and
Lying single leg curls

Seated leg curls
SLDL
Lunges
Glut kickbacks

Quads
Leg extensions
Narrow squats
Single leg press
Adductors

Chest
Incline db
Incline cable flyes
Pullovers

Biceps
Seated alternating db curls
One arm cable curls
Seated hammer curls

Back
Bent over bb row
Lat pulldowns (V-bar)
Lat pullups
Seated calbe rows

Triceps
Triceps pushdowns
Lying skull crushers
Reverse grip pushdowns
Dips

Calves
Seated calves
Single raises on leg press

Abs of course

hardasnails1973 · 11-28-2003, 10:16 AM

Looks like a winner !! signed leany meany with a big fat ....LOL

J'Bo · 11-28-2003, 10:17 AM

there is nothing big or fat about you....LIAR. call out coming.

hardasnails1973 · 11-28-2003, 10:21 AM

Dumbell raises are presses are SUPERSETTED !! For shock set

J'Bo · 11-28-2003, 10:22 AM

thats what SS means

hardasnails1973 · 11-28-2003, 11:33 AM

Duh i should have known

J'Bo · 11-28-2003, 12:08 PM

duh= duhduh head

hardasnails1973 · 11-28-2003, 12:35 PM

Just wait till arnold MY DEAR !! just you wait

J'Bo · 11-28-2003, 04:06 PM

kiss my

i will put you through a J'Bo Boot Camp class and your gonna puke everywhere.

Sapphire · 11-30-2003, 12:45 PM

Quote:

Originally posted by J'Bo
The new program for 4 weeks to kick it up a notch

Shoulders
SS= Seated bb press
SS=Lateral raises
Front db raises (against wall)
Single arm side laterals
Reverse bent over flyes
Upright rows

Hams and
Lying single leg curls

Seated leg curls
SLDL
Lunges
Glut kickbacks

Quads
Leg extensions
Narrow squats
Single leg press
Adductors

Chest
Incline db
Incline cable flyes
Pullovers

Biceps
Seated alternating db curls
One arm cable curls
Seated hammer curls

Back
Bent over bb row
Lat pulldowns (V-bar)
Lat pullups
Seated calbe rows

Triceps
Triceps pushdowns
Lying skull crushers
Reverse grip pushdowns
Dips

Calves
Seated calves
Single raises on leg press

Abs of course

Looks good J'Bo!! Kick some ASS!!!

J'Bo · 11-30-2003, 03:21 PM

Friday, November 28, 2003

meal 1: eggs, ham, rye bread
meal 2: shake and apple
meal 3: pot luck

meal 4 (pre-workout): pot luck

meal 5 (post-workout): tuna and potato
meal 6: salmon and edamame

Shoulders and Abs
Swiss ball overhead db press: 8*20, 8*20, 8*20
Laterals: 8*15, 8*12, 7*12
Front db raises (against wall): 7*10, 8*8, 8*8
One arm wall laterals: 10*10, 8*12, 8*10
Reverse bent over flyes: 8*8*3
Upright cable rows: 10*60, 7*80, 8*80

Swiss cable crunches: 15*30*3
Decline 20lb crunches: 10*3
Decline obliques: 10*3

Burner02 · 11-30-2003, 03:23 PM

hey-
see you did your fromt raises against the wall...
I tried mine that way against the weight tree last week..man that got HARD! (and I thought I used good form normally..no swinging)

Good going!

J'Bo · 11-30-2003, 03:24 PM

Saturday, November 29, 2003

meal 1: eggs, ham, rye bread
meal 2: shake and apple
meal 3: chicken and rice
meal 4 (pre-workout): guac and nachos

meal 5 (post-workout): sushi
meal 6: booze

and Red Bull

Teach 1 hour boot camp class
then went to 1 hour dance class

J'Bo · 11-30-2003, 03:25 PM

B...yah i am going down on all my weights and trying to focus more on the form now

they are damn hard

Burner02 · 11-30-2003, 03:26 PM

how they feeling? Hurt? (good hurt?)

J'Bo · 11-30-2003, 03:30 PM

Saturday, November 29, 2003

meal 1 (pre-workout): bacon, pancakes and SYRUP

meal 2 (post-workout): shake and potatoes
meal 3: all
meal 4: screwed
meal 5: up
meal 6: food

Hams and
Lying single leg curl: 8*20*3
Seated leg curls: 10*50, 8*60*2
SLDL: 8*35, 8*40*2
Single leg deep squats: 8*3
Glut raises: 8*3
Seated calve raises: 12*35*3
Single calve raises on leg press: 10*45, 12*45*2

J'Bo · 11-30-2003, 03:31 PM

actually my shoulders dont really get sore anymore...this was supposed to be a shock workout but i felt no shock

i just got back from my leg workout and i am feeling much better...headache is gone

shortstuff · 12-01-2003, 09:35 AM

hey baby doll-

how are you holding up? You so have to come to San Fran some time, there is some major shopping!!!!!

J'Bo · 12-01-2003, 10:11 AM

I know...San Fran sounds like a good trip to me

shortstuff · 12-01-2003, 10:14 AM

Ha Ha How is my hottie doing? Looks like you had a good weekend. How is the bubble coming along? Everything else?

J'Bo · 12-01-2003, 10:32 AM

Well i am doing well...i wish i could be in Florida though

I had a good weekend with lots of friends and family...it was way too short though...bubble is coming along great...i have the mini photo shoot tomorrow and it should be lots of fun...otherthan that i am working on my portfolio to send to a great supplement company

hopefully they will have me at the Arnold

shortstuff · 12-01-2003, 10:39 AM

LOL

I hope that works out honey. Oh I want to move down here sooooo bad. We have had such a great time and it sucks I have to leave today. And my poor baby is super sick.

J'Bo · 12-01-2003, 10:57 AM

Shit you and Jenny are on constant countdowns

you lucky turkeys

J'Bo · 12-01-2003, 11:14 AM

hun you said that you were starting to see your abs again right before you left

you have only been with him a month and your body has to even out and settle down from all the dieting. once it does that you can start to play with foods. stick with him and try not to get discouraged it will happen in time but changing trainers and diets all the time is not going to get you the results you want. stick with it hun.

shortstuff · 12-01-2003, 11:16 AM

I know I am sorry hun, it is just so odd, I was seeing things but maybe my mind plays trick on me. Oh well, I will stick and see how things go. I e-mailed him and just making sure i am doing everything right. I just ack, have this instinct in me to want things fast thanks babe I will delete these now.

J'Bo · 12-01-2003, 11:55 AM

you dont have to delete anything

we all want things to come faster than they do.
but quick changes dont produce changes that last.

shortstuff · 12-01-2003, 12:42 PM

you are a doll, ok am off to the gym, not sure what I am going to do since I am suppossed to do the workout I am suppossed to do with my trainer on wednesday today, Soooooooooooo I think I will doooooooo ah heck I don't know. Maybe back and bi's again, even though I just did that saturday.

J'Bo · 12-01-2003, 10:33 PM

Monday, December 1, 2003

meal 1: protein pancake, 1/2 apple
meal 2: shake and pineapple
meal 3: chicken and rice
meal 4: tuna and mayo
meal 5: edamame and chicken

25 min A.M. cardio and no weights cause i am too sore and tired

11-28-2003, 10:16 AM	#242
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Looks like a winner !! signed leany meany with a big fat ....LOL
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

11-28-2003, 10:17 AM	#243
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	there is nothing big or fat about you....LIAR. call out coming.
	....and thats my $.02

11-28-2003, 10:21 AM	#244
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Dumbell raises are presses are SUPERSETTED !! For shock set
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

11-28-2003, 10:22 AM	#245
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	thats what SS means
	....and thats my $.02

11-28-2003, 11:33 AM	#246
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Duh i should have known
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

11-28-2003, 10:06 AM	#241
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	The new program for 4 weeks to kick it up a notch Shoulders SS= Seated bb press SS=Lateral raises Front db raises (against wall) Single arm side laterals Reverse bent over flyes Upright rows Hams and Lying single leg curls Seated leg curls SLDL Lunges Glut kickbacks Quads Leg extensions Narrow squats Single leg press Adductors Chest Incline db Incline cable flyes Pullovers Biceps Seated alternating db curls One arm cable curls Seated hammer curls Back Bent over bb row Lat pulldowns (V-bar) Lat pullups Seated calbe rows Triceps Triceps pushdowns Lying skull crushers Reverse grip pushdowns Dips Calves Seated calves Single raises on leg press Abs of course

11-28-2003, 12:08 PM	#247
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	duh= duhduh head
	....and thats my $.02

11-28-2003, 12:35 PM	#248
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Just wait till arnold MY DEAR !! just you wait
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

11-28-2003, 04:06 PM	#249
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	kiss my i will put you through a J'Bo Boot Camp class and your gonna puke everywhere.
	....and thats my $.02

11-30-2003, 03:21 PM	#251
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Friday, November 28, 2003 meal 1: eggs, ham, rye bread meal 2: shake and apple meal 3: pot luck meal 4 (pre-workout): pot luck meal 5 (post-workout): tuna and potato meal 6: salmon and edamame Shoulders and Abs Swiss ball overhead db press: 820, 820, 820 Laterals: 815, 812, 712 Front db raises (against wall): 710, 88, 88 One arm wall laterals: 1010, 812, 810 Reverse bent over flyes: 883 Upright cable rows: 1060, 780, 880 Swiss cable crunches: 15303 Decline 20lb crunches: 103 Decline obliques: 10*3

11-30-2003, 03:23 PM	#252
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	hey- see you did your fromt raises against the wall... I tried mine that way against the weight tree last week..man that got HARD! (and I thought I used good form normally..no swinging) Good going!
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-30-2003, 03:24 PM	#253
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Saturday, November 29, 2003 meal 1: eggs, ham, rye bread meal 2: shake and apple meal 3: chicken and rice meal 4 (pre-workout): guac and nachos meal 5 (post-workout): sushi meal 6: booze and Red Bull Teach 1 hour boot camp class then went to 1 hour dance class

11-30-2003, 03:25 PM	#254
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	B...yah i am going down on all my weights and trying to focus more on the form now they are damn hard
	....and thats my $.02

11-30-2003, 03:26 PM	#255
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	how they feeling? Hurt? (good hurt?)
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-30-2003, 03:30 PM	#256
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Saturday, November 29, 2003 meal 1 (pre-workout): bacon, pancakes and SYRUP meal 2 (post-workout): shake and potatoes meal 3: all meal 4: screwed meal 5: up meal 6: food Hams and Lying single leg curl: 8203 Seated leg curls: 1050, 8602 SLDL: 835, 8402 Single leg deep squats: 83 Glut raises: 83 Seated calve raises: 12353 Single calve raises on leg press: 1045, 12452 Last edited by J'Bo : 12-01-2003 at 10:30 PM.*

11-30-2003, 03:31 PM	#257
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	actually my shoulders dont really get sore anymore...this was supposed to be a shock workout but i felt no shock i just got back from my leg workout and i am feeling much better...headache is gone
	....and thats my $.02

12-01-2003, 09:35 AM	#258
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	hey baby doll- how are you holding up? You so have to come to San Fran some time, there is some major shopping!!!!!
	Good things come to those who wait........

12-01-2003, 10:11 AM	#259
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	I know...San Fran sounds like a good trip to me
	....and thats my $.02

12-01-2003, 10:14 AM	#260
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Ha Ha How is my hottie doing? Looks like you had a good weekend. How is the bubble coming along? Everything else?
	Good things come to those who wait........

12-01-2003, 10:32 AM	#261
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Well i am doing well...i wish i could be in Florida though I had a good weekend with lots of friends and family...it was way too short though...bubble is coming along great...i have the mini photo shoot tomorrow and it should be lots of fun...otherthan that i am working on my portfolio to send to a great supplement company hopefully they will have me at the Arnold
	....and thats my $.02

12-01-2003, 10:39 AM	#262
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	LOL I hope that works out honey. Oh I want to move down here sooooo bad. We have had such a great time and it sucks I have to leave today. And my poor baby is super sick.
	Good things come to those who wait........

12-01-2003, 10:57 AM	#263
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Shit you and Jenny are on constant countdowns you lucky turkeys
	....and thats my $.02

12-01-2003, 11:14 AM	#264
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	hun you said that you were starting to see your abs again right before you left you have only been with him a month and your body has to even out and settle down from all the dieting. once it does that you can start to play with foods. stick with him and try not to get discouraged it will happen in time but changing trainers and diets all the time is not going to get you the results you want. stick with it hun.
	....and thats my $.02

12-01-2003, 11:16 AM	#265
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	I know I am sorry hun, it is just so odd, I was seeing things but maybe my mind plays trick on me. Oh well, I will stick and see how things go. I e-mailed him and just making sure i am doing everything right. I just ack, have this instinct in me to want things fast thanks babe I will delete these now.
	Good things come to those who wait........

12-01-2003, 11:55 AM	#266
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	you dont have to delete anything we all want things to come faster than they do. but quick changes dont produce changes that last.
	....and thats my $.02

12-01-2003, 12:42 PM	#267
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	you are a doll, ok am off to the gym, not sure what I am going to do since I am suppossed to do the workout I am suppossed to do with my trainer on wednesday today, Soooooooooooo I think I will doooooooo ah heck I don't know. Maybe back and bi's again, even though I just did that saturday.
	Good things come to those who wait........

12-01-2003, 10:33 PM	#268
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	Monday, December 1, 2003 meal 1: protein pancake, 1/2 apple meal 2: shake and pineapple meal 3: chicken and rice meal 4: tuna and mayo meal 5: edamame and chicken 25 min A.M. cardio and no weights cause i am too sore and tired