Monday, June 13, 2011


Back and hamstring workout:

Little slow moving into the workout. We had nasty storms here and it kept the dogs and kids up all night. But fortunately, I was able to sleep in a little bit.
Looking forward to this workout, as it was the test out for the JN triples. I was happy to bang out 5 reps with 405. Personal best at my current body weight. Although I will continue to do deads through out the prep, I dont think I will be going to max. All in all an excellent workout and did more volume as the energy increased throughout.

Deads: 5 warms, 335/1 365/1 385/1 405/5
Lat pulldown underhand: 2 warms, 140/8 150/8,8
T bar row: 3 warms, 205/5 225/8 180/12
Lat pulldown wide: 110/10 100/12,12
1 arm row: 85/12,11
Leg curl: 2 warms, 60/7,6 drop set
Stiff leg bar: 2 warms, 225/20

Split cardio: 20/20


Shoulder and bicep workout:

Very effective pump and burn and did what was called for plus!!

Db press: 3 warms, 75/2 85/2 95/5
Side lateral big drops: 40-30-20 x4
Front raise db ss: 30 35 35
with bar shrugs: 185 x3
In db curl: 3 warms, 45/5 50/5 drop set
Cable curl big drops: 55-45-35-25 x2
Con curl: 30/12,12
Ab work: 3 ss

Split cardio

Will be complete rest day!

Great finish to the JN 3's. I must say it really did help keep me accountable on the main lifts during this time of prep. I will finish off with a deload on the main movements, or my version of. And then I will do a mix of workouts hard to set myself up for the next phase. Going into the show starting after my vacation will be a 5 day split. I may continue to use the JN program but for different lifts such as front squats, and db chest press instead. I will also begin to practice posing when I return.

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