New Motivation New Journal

[senimoni]

Hey Jodi!!! Still working it out I see!!

 

[PreMier]

Your right, even better!

 

[Jodi]

Hey Jodi!!! Still working it out I see!!

Hi

Where the hell have you been?

 

[senimoni]

Hi

Where the hell have you been?

In front of the TV......eating errrr um I was on a bulk....yea thats it!

 

[Jodi]

Bulking eh? For some reason I don't like the sounds of that

So is that bulking going to cutting now????

 

[Jodi]

Todays' Workout: Chest

6 Sets Incline DB Press:
1 @ 20x20
1 @ 35x12
1 @ 35x10
2 @ 35x9
1 @ 35x8

3 Sets Pullovers:
1 @ 45x10
1 @ 45x8
1 @ 45x6

4 Sets High Cable Flys
1 @ 30x12
1 @ 40x9
1 @ 40x7
1 @ 40x5

3 Sets Pushups
1 @ bwx12
1 @ bwx10
1 @ bwx9

3 Sets Reverse Crunch
15

 

[The Monkey Man]

 

[senimoni]

Bulking eh? For some reason I don't like the sounds of that

So is that bulking going to cutting now????

Yeppers....I've dropped maybe 3lbs in the last 3 weeks. Finally dropped the Coke....that was a big hurdle. My diet isn't IronMag Clean....but its 90% better than it was...baby steps.

 

[Jodi]

Yeppers....I've dropped maybe 3lbs in the last 3 weeks. Finally dropped the Coke....that was a big hurdle. My diet isn't IronMag Clean....but its 90% better than it was...baby steps.

Good and don't stop there! You know how to do this, just believe in yourself

 

[Jodi]

5 mile run today. That's it, I have shopping to do

 

[The Monkey Man]

That's it, I have shopping to do

 

[P-funk]

Ok, I'll continue to work on the cleans and getting down low. I'm never gonna get that right

I'm only doing those lifts twice per week. Only 3-4 reps MAX! The only hypertrophy range i'm doing is on the 2 other days. 1 day of chest and 1 day of back. Although for back I'm considering coming down in reps too. I don't want my back to grow anymore. Chest I could still use as well as shoulders.

Thanks P

haven't forgot about you.

Here are some new ideas.....3x's a week still so that you can do your spinning :tounge: .

day 1

combo- 3 cleans + 5 front squats + 5 push presses

that is one set and do everything in that order. so clean the weight 3 times, then squat it then press it. Do 4-6 sets

incline DB press- 8-12 reps x 4 sets
pull ups- 3 sets
leg curls or good mornings (somethine for the hammies to protect the ACL)- 3 sets


day 2
RDL with shrug and toe raise- 3-4 sets (perform the shrug and toe raise as you come up on the concentric. try and make it one motion like a clean pull but the speed isn't important. what is important is that you are pushing your hips into the bar at the top and really just coordinating those movements. You can go heavier on this lift then clean pulls since speed isn't an issue. try for 6-8 reps)

after that perform a normal chest/back routine that you would do with some low volume...ie, bench press, cable flye, row, etc...


day 3 (complex training)

superset 1.....3 sets. give yourself about 2-3min of rest.
a) back squat- 3-5 reps
b) jump squat- 10-12 reps

superset 2- 3 sets; 2-3min rest
a) standing alternating DB shoulder press (arm at lock out)*- 6-8 reps on
each arm (or 12-16 reps total)
b) med. ball overhead slam**- 10-12 reps. try and get a med ball that is
10% of your BW or even a little lighter.

*to perform these, press both DBs up overhead. Hold one at lock out and perform a rep with the other arm. When that arm reaches lock out, hold it statically and perform a rep with the other arm. Alternate back and forth.

** these are kind of like pull overs except you are standing up and slamming the balll from overhead into the floor. be exoplosive.


after that you can do a little bit of back/rear delt work.



just some ideas. You can do them or do something different if you want. just throwing it out there. either way, do something else for about 4-6 weeks.

 

[Jodi]

Thanks P

I'm still trying to picture those overhead slams but I will try it

RDL - Romanian Deadlift - the legs further apart?

 

[P-funk]

legs further apart?


As far as the ball slams here is the best video clip I could find and it really isn't that great. the dude uses some shitty form and doesn't stand up straight all the way and use his hips but you will get the idea. Just scroll down a bit and watch him do his gay ass circut. It is the second exercise.

ball slams

 

[Jodi]

K - I tried day 1 of the workout

5 Supersets of Cleans, Front Squat & Push Press
1 @ 75x3, 5, 3
3 @ 65x3, 5, 5
1 @ 65x3, 5, 4

4 Sets Incline DB Press:
1 @ 35x 10
1 @ 35x9
2 @35x8

3 Sets Pullups:
7, 6, 4

3 Sets Good Mornings:
1 @ 95x9
1 @ 95x7
1 @ 97x8

 

[P-funk]

looks good. how did it feel? started to heavy on the first set of cleans?

 

[Jodi]

Felt good - wore me out

The cleans were fine - it was the push press I couldn't make the 5 reps

 

[P-funk]

it was the push press I couldn't make the 5 reps

well, just don't be a pussy.

 

[Jodi]

I wasn't a pussy I really couldn't do it I suck!

 

[PreMier]

 

[Jodi]

Today's Workout

5 Sets RDL
1 @ 135x10
1 @ 135x8
1 @ 135x7
2 @ 135x6

3 Sets Cable Flys:
1 @ 30x12
1 @ 30x10
1 @ 30x9

3 Sets Decline Bench
1 @ 75x12
1 @ 75x10
1 @ 75x8

3 Sets DB Rows:
1 @ 35x10
1 @ 35x9
1 @ 35x7

3 Sets Straight Arm pushdown
1 @ 50x9
1 @ 50x7
1 @ 50x6

 

[P-funk]

lol, after doing fun dynamic stuff, workouts like this (more BB'er orientated) are just no fun.

 

[Jodi]

Didn't I do what you said?

 

[The Monkey Man]

well, just don't be a pussy.

 

[P-funk]

Didn't I do what you said?

yea, but I just find lifting like that boring compared to the other things which are more fun. the workout was fine.

 

[Jodi]

No workout today! I feel like shit. Think I'm coming down with a cold.

 

[PreMier]

Get well soon!

 

[Jodi]

Yesterday 1 Hour Spinning

Today:

4 Sets Squats - Supersetted w/ 4 Sets Jumping Squats:
4 @ 155x3 + 12 jump squats

3 Sets 1 Arm DB Press - Supersetted w/ Ball Slams
3 @ 25x8 + 8x10 Ball Slams - The highest I could find was an 8lb ball

4 Sets Rear Delts:
4 @ 12x10

Then 1 Hour Spinning

 

[Jodi]

So I spent the entire day up in the white mountains here in AZ. I think I found some land I'm gonna purchase 40 acres to be exact

 

[P-funk]

what are you going to do with that land?