Jcm's road to the 2013 npc Southern Classic!

[jcmbbfuture]

Hamstring is nice and tight/sore. Its not too bad though. Just gonna do some light stretching and try and keep it good and loose. I will probably ice it again later tonight. I should be good as new in a few more days.

I will probably rearrange my workout schedule from here on out to prevent this kind of thing from happening again. As of now it looks kike this

Monday-chest
Tuesday-legs
Wednesday-back
Thursday-shoulders
Friday-arms

I think I am gonna switch my back and shoulder day so my hams have linger to recover and loosen up before I get after back. From her on out it will look like ...

Monday-chest
Tuesday-legs
Wednesday-shoulders
Thursday-back
Friday-arms

I think this will work much better!

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[sterolizer]

Heal quickly my friend!

 

[jcmbbfuture]

Heal quickly my friend!

Will do buddy! I WILL be better by next week. Lol!

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[jcmbbfuture]

In spite of the sore ham I had an AWESOME shoulder workout. I felt very strong and had a sick pump! I will get straight to it!

Exercise1 bb military press
235x8
285x8
305x8/drop to 235x10/drop to 145x15

Exercise2 db military press
90sx15
100sx15
110sx13

Exercise3 bb behind the neck press
195x12
215x10
235x8

Exercise4 seated db lateral raises
50x10/drop to 30x10/20x10
50x8/30x10/20x12
50x8/40x8/30x8/25x10/20x10/15x12/10x15

Exercise5 db incline rear lateral raises
30sx15
30sx15
30sx15/drop to 20sx10

So I went pretty heavy throughout the whole workout. I felt very string and focused. The only thing I held back on was the rear delt raises. I like to keep these light and really focus on the squeeze/contraction. My presses are feeling very strong and I am responding very well! Up to 214.5 and feeling great! As soon as this ham heals I will be straight! Lol.



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[jcmbbfuture]

Tweaked the shoulder a bit yesterday...nothing serious. Just a bit of inflammation and tenderness. Hopefully it won't effect close grip today. We will see! Regardless I will have a killer arm workout!

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[jcmbbfuture]

Been doing some thinking and I think I am gonna go super high rep today for arms. These workouts are fun to do every now and then and my body is pretty beat up from all this heavy lifting this week! My body is telling me high reps and when my body talks I listen. Instinctive training is one of the best ways to avoid injury. Listen to your body and do what it says. Dont ever push it if your body is saying no. That's when most injuries occur!

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[oxymoron]

Faaack. T-bar rows 9x45plates x 20 reps, Military with 305.... Subbed bro.
Friggiin kill it!

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[jcmbbfuture]

Faaack. T-bar rows 9x45plates x 20 reps, Military with 305.... Subbed bro.
Friggiin kill it!

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Thanks man!! I appreciate u following! Gotta go heavy or go home! I love lifting heavy especially in the off season! I like the Ronnie coleman/branch warren powerbuilding side of training. Lol.

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[jcmbbfuture]

I had a sick arm workout today! I did go high rep but I probably had the absolute best pump of my life!! It was actually very painful. Lol. So here we go...

Exercise1 close grip bp/db curls
195x60/25sx30
195x50-drop to 105x25/30sx30-drop to 25sx10

Exercise2 db triceps extensions/bb curls
100x30/55x35
100x35/55x40

Exercise3 cable pressdowns/machine preacher curl
50x40/100x30
50x40/100x30

That equates to 280 reps for tris in 6 sets and 220 reps for bis over 6 sets! And everything was pretty much non stop supersets! It was crazy. I felt like I was gonna pop!! It was a fun quick workout though and a nice way to shock the system!

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[obsessedwliftin]

Damn jc. Sorry i am late to the party bro. Ill blame it on old age. Im in for the ride bro!

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