Jcm's road to the 2013 npc Southern Classic!

[burnthiscorpse]

Thanks!! I am excited to get the ball rolling. I am looking forward to this one. This is my first go with deca (hence the low dose) but I am excited. I am really interested to see what these joint benefits are all about. Lol. Will def keep everyone posted!

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Look who's back

Good to see you. Just remember bro, with deca the joint benefits are only while on.

Let me know how the abombs work for you.

 

[jcmbbfuture]

Look who's back

Good to see you. Just remember bro, with deca the joint benefits are only while on.

Let me know how the abombs work for you.

Ha ha. Thanks man! Ready to kill it. Yeah...I know the benefits will go away when I stop but I am hoping it helps to kick some of this inflammation. U know I will keep u posted on the a bombs man. I am excited to see the results.

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[jcmbbfuture]

So my back workout went pretty well tonight!! Still not completely 100% but getting better every day! So here we go...

Exercise1 bb rows
Warm up 135x25, 135x25
Working sets
225x15
225x15
315x10
335x10
355x6/ drop to 225x15
Burnout 135x30

Exercise2 close grip pulldowns
160x15
180x12
200x12
220x10
240x6
260x6/ drop to 140x12

Exercise3 incline db rows/ superset with back extensions
50sx12/ 50lbx20
50sx10/ 50lbx20
50sx10/ 50lbx20

So that was it. Very simple. Only 4 exercises but it was a damn good workout! My back is def good and toasted. I can't wait to keep improving!

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[burnthiscorpse]

So my back workout went pretty well tonight!! Still not completely 100% but getting better every day! So here we go...

Exercise1 bb rows
Warm up 135x25, 135x25
Working sets
225x15
225x15
315x10
335x10
355x6/ drop to 225x15
Burnout 135x30

Exercise2 close grip pulldowns
160x15
180x12
200x12
220x10
240x6
260x6/ drop to 140x12

Exercise3 incline db rows/ superset with back extensions
50sx12/ 50lbx20
50sx10/ 50lbx20
50sx10/ 50lbx20

So that was it. Very simple. Only 4 exercises but it was a damn good workout! My back is def good and toasted. I can't wait to keep improving!

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You doing regular bent over rows bro or are you doing pendlay style rows?

 

[jcmbbfuture]

You doing regular bent over rows bro or are you doing pendlay style rows?

A bit of a hybrid I guess. I know it sounds ass backwards but I generally start out in a traditional bb row stance, and as I increase the weight or become more tired throughout the set I bend over more and become more parallel to the floor.

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[burnthiscorpse]

A bit of a hybrid I guess. I know it sounds ass backwards but I generally start out in a traditional bb row stance, and as I increase the weight or become more tired throughout the set I bend over more and become more parallel to the floor.

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If you've never tried true pendlay rows off the floor stopped dead each rep you owe it to yourself to give it a try. It will blast the shit out of your lats I promise. They will be your new favorite.

 

[jcmbbfuture]

If you've never tried true pendlay rows off the floor stopped dead each rep you owe it to yourself to give it a try. It will blast the shit out of your lats I promise. They will be your new favorite.

Awesome man. I will give it a go. I think it would be nice to mix them up. One of the reasons I do enjoy the traditional version is because of how well it hits my upper/middle back thickness. I would see how those would kill the lats though!! I am gonna give them a run Monday.

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[jcmbbfuture]

So shoulders yesterday went okay. Must joints are still adapting to the time I spent away from the gym due to being ill and they are a bit sore but that's to be expected. So this is what it looked like...

/=drop

Exercise1 db lateral raise
40sx15
45sx15
50sx15
60sx12/30sx12
65sx10/35sx10

Exercise2 db shoulder press
70sx20
80sx15
90sx12
100sx10

Exercise3 db bent over lateral raise
35sx20
35sx20
45sx15
45sx15
55sx12
55sx12

As u see I kept it very simple. The presses were where I felt the most pain so I took it pretty easy and didn't go very heavy at all. I felt good with my raises and overall I got a nice pump and it was a successful workout!



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[jcmbbfuture]

So I will start off with good news. I am up a couple lbs today but the good ends there. Lol. To be honest I didn't feel good at all today. I worked through it but I was not a good workout at all but for shots and giggles here it is....

/=drop set

Exercise 1 bb squats
Warm up 135x15, 135x15, 135x15
Warm up 225x8, 225x8
Working set 315x12/225x10/135x20

*=plates each side

Exercise2 leg press
10*x12/8*x12/6*x12/4*x12/2*x20

Exercise3 bb stiff leg deadlift
135x20
135x20
135x20

Exercise4 bw lunges
Bwx15 each leg
Bwx15 each leg
Bwx15 each leg
Bwx15 each leg

Exercise5 seated leg curl
145x15
145x15

So that was it!! I went full fledge HIT style on the squats and leg press. Just one set each but they were all out! I tamed it down a bit from then on out. The stiff legs I did on a platform for the first time. (Thanks burn!) Hopefully tomorrow will yield better results. Regardless I will be in the gym slugging it out!

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[jcmbbfuture]

So cheat went pretty well yesterday. I was even more happy considering it was only my second full chest workout since my pec injury. So here we go...

Exercise1 db flat bench
90sx15
100sx15
110sx12
120sx10
120sx8
110sx8
100sx8
90sx12

Exercise2 dips
Bwx15
Bwx15
Bwx15
Bwx15

Exercise3 cable flys
25lbsx15
25lbsx12
25lbsx12
25lbsx12

So that was it! I am still taking it a bit easy. I am still recovering this pec so I dont want to push it too far. I put a good bit in to the db presses and went more for the pump on the later exercises. Overall it was a good workout. I had an awesome pump and it was very successful.


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