bLacKjAcK's ~~~SWELL & BLasT~~~ (!NOT! Sponsored)

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  1. Quote Originally Posted by bLacKjAck. View Post
    Bis & Tris today............



    Oly BB Curls(w/ thumb behind bar): 135x10 - 135x10 - 145x9

    CG Bench: 225x9 - 225x8 ~~~superset w/~~~ RG Bench: 225x10 - 225x9

    HS Preacher: 90x12 - 90x10 - 90x10

    V-bar Pressdowns: 190x12 - 220x9 - 240x11(PR)

    Incline DB: 50x9 - 45x9

    Tri Extensions: 45x10 - 50x9 - 50x8~~~Dropset down the rack.

    Hammers: 55x9 - 55x8

    By the end I was done....honestly could have done more with how good I was feeling, but I already had done more than I should have.

    Endurance was just awesome today...felt great throughout --- Tris were esp. strong today, was really nice. Again, I slept awesome last night...so I really think my sleep has improved, not really the hours that I get -- but the quality is just so much more fulfilling...yeeeeeeeeuuuuuhhh hh!!!
    NICE! :clean:

    Workin


  2. Quote Originally Posted by workin2005 View Post
    NICE! :clean:

    Workin
    yeh man! I am loving the curls with the thumb behind the bar...makes the biggest diff in the world as far as promoting the "peak" in the bicep during the ROM.
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  3. Quote Originally Posted by bLacKjAck. View Post
    yeh man! I am loving the curls with the thumb behind the bar...makes the biggest diff in the world as far as promoting the "peak" in the bicep during the ROM.
    I know what your talking about bj. Total supination feels great, you won't experience a burn like that doing it any other way.
    ~ Nothing can kill the Grimace!!



  4. Quote Originally Posted by bLacKjAck. View Post
    yeh man! I am loving the curls with the thumb behind the bar...makes the biggest diff in the world as far as promoting the "peak" in the bicep during the ROM.
    I'll be incorporating that into my workout this week as I haven't curled that way in years.

    Workin

  5. I think i'm going to give it a shot too
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  6. Thats a good idea. I think I might have to jack that idea myself.
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  7. you heard it here first....




    Shoulder/Abs/Forearms are up today...you readyyyyyyyyyy?????

  8. Quote Originally Posted by bLacKjAck. View Post
    you heard it here first....




    Shoulder/Abs/Forearms are up today...you readyyyyyyyyyy?????
    Looking forward to it bj. Whats your split look like anyways?
    ~ Nothing can kill the Grimace!!



  9. Quote Originally Posted by prld2gr8ns View Post
    Looking forward to it bj. Whats your split look like anyways?
    5 Day: Arms-:-Shoulders/Abs-:-Legs-:-Back-:-Chest



    This could be tinkered with and changed at any time...I am always switching it up

  10. Shoulders/Abs:



    BB Seated Press (90 deg, to chin): 135x10 - 185x8 - 195x8

    WG Upright Rows: 145x8 - x10 - x8

    Decline Ball Crunches w/ 15lb Ball: x20 x20 x22

    Reverse Cable Fly: Don't remember weight...was very strong though..3 sets

    Rope Crunches: RACK...x15 x12 x9

    Lateral Raises: 30......x10 x10 x9



    Endurance is still very very good, can't say enough about this..

  11. Quote Originally Posted by bLacKjAck. View Post
    Shoulders/Abs:



    BB Seated Press (90 deg, to chin): 135x10 - 185x8 - 195x8

    WG Upright Rows: 145x8 - x10 - x8

    Decline Ball Crunches w/ 15lb Ball: x20 x20 x22

    Reverse Cable Fly: Don't remember weight...was very strong though..3 sets

    Rope Crunches: RACK...x15 x12 x9

    Lateral Raises: 30......x10 x10 x9



    Endurance is still very very good, can't say enough about this..
    Sounds great bj, how's your overall energy levels before and after workouts?
    ~ Nothing can kill the Grimace!!



  12. Quote Originally Posted by prld2gr8ns View Post
    Sounds great bj, how's your overall energy levels before and after workouts?
    Really good man, I have been living off of no caffeine or sugar for about a month now except for a quick hit before workout. So considering that, they are especially good.

  13. Quote Originally Posted by bLacKjAck. View Post
    Really good man, I have been living off of no caffeine or sugar for about a month now except for a quick hit before workout. So considering that, they are especially good.
    Great to hear, thanks for the info.
    ~ Nothing can kill the Grimace!!



  14. Back:


    WG Pullups: BW x13 - x12 - x9 - x7

    Deadlifts: 315x12 - 375x6 - 395x4 (took it light today, going heavy again next week)

    DB Rows: 100x12 - 110x10 - 110x9 (couldn't go higher bc of no straps today, sweating so bad I had NO grip )

    HS Plate Loaded Rows(Hard to explain): 4 plates x9 - x8 - x8

    Low Pulley Rows: (weight is weird.....very strong though)

  15. Quote Originally Posted by bLacKjAck. View Post
    Back:


    WG Pullups: BW x13 - x12 - x9 - x7

    Deadlifts: 315x12 - 375x6 - 395x4 (took it light today, going heavy again next week)

    DB Rows: 100x12 - 110x10 - 110x9 (couldn't go higher bc of no straps today, sweating so bad I had NO grip )

    HS Plate Loaded Rows(Hard to explain): 4 plates x9 - x8 - x8

    Low Pulley Rows: (weight is weird.....very strong though)
    Weird...I forgot my straps today too!

    Workin

  16. Quote Originally Posted by workin2005 View Post
    Weird...I forgot my straps today too!

    Workin
    great minds think alike!!


    wait?......huh?

  17. Quote Originally Posted by bLacKjAck. View Post
    great minds think alike!!


    wait?......huh?
    LOL.
    ~ Nothing can kill the Grimace!!



  18. Quote Originally Posted by bLacKjAck. View Post
    great minds think alike!!


    wait?......huh?


    Workin

  19. No workout on Fri....LONG date with the wife, so we had to leave town (1.5 hr drive) at like 4 yesterday afternoon. Went to dinner, went shopping(forever), then to the late movie....We Own the Night is worth the watch!!

  20. Sounds like your doing great on the supps.

  21. Quote Originally Posted by bLacKjAck. View Post
    No workout on Fri....LONG date with the wife, so we had to leave town (1.5 hr drive) at like 4 yesterday afternoon. Went to dinner, went shopping(forever), then to the late movie....We Own the Night is worth the watch!!
    I'm going to try and see that tomorrow...I hear its great!

    Workin

  22. Chest:


    DB Incline: 90x8 - 115x9 - 115x7 - 100x9

    Flat BB: 225x10 - 255x8 - 315x4.5 - 225x7 (no rest at all, partner unloaded)

    Decline BB: 225x10 - 235x9 - 235x9

    Incline Cable Flys (100x10 - 75x9 - 50x10)~~~Supersetted~~~w/ sets of 15 pushups


    Quick and easy, everything felt wonderful!

  23. Quote Originally Posted by bLacKjAck. View Post
    Quick and easy, everything felt wonderful!
    Just ask the ladies.

    Gotta love those chest workouts.
    ~ Nothing can kill the Grimace!!



  24. Yeh your right, she does go quick and easy, bc I know how to REALLY work it .....

    kinda like my chest workouts...

  25. Quote Originally Posted by bLacKjAck. View Post
    Yeh your right, she does go quick and easy, bc I know how to REALLY work it .....

    kinda like my chest workouts...


    Workin
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