Jcm's road to the 2013 npc Southern Classic!

[jcmbbfuture]

Haven't been keeping up with this like I should! My apologies my friend.

After skimming though I see you're dealing with an injury...? Damn man, it's not serious is it? What happened exactly?

Ha ha. Its all good! Just make sure and keep up from now on! Lol. Nothing serious at all. Just minor strains and inflammation. Just enough to hold me back. Its okay though. I am rehabbing them and feeling better by the day!

Sent from my SCH-I500 using EliteFitness

 

[jcmbbfuture]

You know what you are doing...you are adjusting perfectly to your injuries...ice and Ibuprofen and just train smart bro...you got this shit! No whining! We all train injured, it is frustrating but not the end...those leg press exercises are insane, and will have to give it a go when on my cycle...looks painfully fun!

Sent from my DROID BIONIC using EliteFitness

Thanks man! I have gotten pretty damn good at reading my body and I know when to take my foot off the gas. I think that is why I have never had a major injury. It is frustrating though. I have just been feeling so damn good. I dont want to do anything stupid though! U will love the workout! Its tough and boy will it test u! The pain is awful but its so fun seeing how far u can push yourself!

Sent from my SCH-I500 using EliteFitness

 

[blue_steel74]

I know man. I am trying not to. Its just been so frustrating feeling so good and having all these setbacks. On a positive note...I woke up this morning and my peck and shoulder are no where near as sore as I thought they would be. That area is def sore and tight but it feels better than expected. Maybe that's a good sign! I will keep rehabbing it and taking it easy. Thanks for your support and encouragement Matt!

Sent from my SCH-I500 using EliteFitness

Thats what im here for

 

[jcmbbfuture]

So shoulders were pretty fun tonight! My shoulder is feeling much better but I kept presses out of the picture. I still got a great pump and kept with my high reps! So here we go...

Exercise1 seated db lateral raise
Set1
10sx20
20sx20
30sx12
40sx10
Set2
40sx15
30sx12
20sx10
10sx15
Set3
10sx20
20sx15
30sx10
40sx6
Set4
40sx10
30sx10
20sx12
10sx15

Exercise2 db bent over laterals
Set1
25sx30
30sx20
35sx10
Set2
25sx30
30sx20
35sx10
Set3
25sx30
30sx20
35sx10

Exercise3 incline bench bb front raise
30x25
30x25
30x25
30x25

Exercise4 bb upright row
Set1
50x20
60x20
70x15
Set2
50x20
60x20
70x15

So that was it. These high reps pump massive amounts of blood in to my shoulders and it is shaping them very nicely! The incline bench front raises were new for me and very tough. U set up an incline bench and get on it facing the pad with your hands hanging down. Grab the bb with both hands about shoulder width apart and with your arms extended raise the bar until its level with your head. U can not cheat on this move and it places direct tension on your front delt. They were fun and challenging! I am ready to press again! Maybe next week!

Sent from my SCH-I500 using EliteFitness

 

[obsessedwliftin]

Workouts looking incredible Blake. Great work in here my brother.

 

[jcmbbfuture]

Workouts looking incredible Blake. Great work in here my brother.

Thanks owl!! Its never about reps, sets, or weights, but about intensity!! If I can't go heavy...I will go light, but either way it will be as intense as hell and I will kill it!!!

Sent from my SCH-I500 using EliteFitness

 

[jcmbbfuture]

Sorry for not updating last night but yesterday's back workout went quite well! I kept it high reps again and tweaked an exercise or two to change things up and obviously it worked because I am quite sore today! So here we go...

Exercise1 t bar rows
Set1
1-45x10
2-45x10
3-45x10
4-45x10
5-45x10
6-45x10
Set2
1-45x10
2-45x10
3-45x10
4-45x10
5-45x10
6-45x10

Working up to 6 plates for ten reps without taking a break was very very tough but the pump was RIDICULOUS!!

Exercise2 bb rows
225x20
225x35
225x20

On the second set I went all out for 35 reps and on the third set I didn't have much in the tank and completely failed on the 20th rep.

Exercise3 hammer strength iso mid row
3-45 each sidex25
3-45 each sidex20
3-45 each sidex15

By this exercise my back was spent but I still had one more to do!

Exercise4 seated cable row
100x15
100x15
100x15
100x45

On these rows I placed a db on the seat and sat on that during the exercise which elevates my body. As I pull I bring the attachment low...to my belly button or right below it...this really helps to target the lower lats and lower lat tie in.

So I had a lot of fun with this workout. I feel my back getting wider and more thick every week. I have put all the focus this season on targeting my lower lats to really bring out that low insertion/drop and give that cobra hood look! So far it seems to be working and I am loving it!
Sent from my SCH-I500 using EliteFitness

 

[muscleaddiction]

You going to post some progress pics?

Sent from my DROID BIONIC using EliteFitness

 

[jcmbbfuture]

You going to post some progress pics?

Sent from my DROID BIONIC using EliteFitness

Yeah...I need to! Nothing too impressive to look at now! Lol hopefully soon I can have some!

Sent from my SCH-I500 using EliteFitness

 

[jcmbbfuture]

So I have been a bit lazy/busy the past couple days but here is my arm workout from friday. Lol.

/=superset

Exercise1 bb curls/bb skull crusher
110x20/70x50
110x20/90x35
110x15/110x20

Exercise2 db 21s/db triceps ext.
20sx21/80x50
25sx21/100x35
30sx21/120x20

Exercise3 1 arm machine preacher curl/cable triceps pressdowns
60x20/80x20
60x20/80x20
60x15/80x15

So with this workout I still kept the reps pretty high but I did shoot for a little heavier weight. Still nothing crazy but I am getting back where I want to be! Hopefully one more week of smart/safe training will give me what I need so I can get back after that heavy weight!!!!

Sent from my SCH-I500 using EliteFitness