Big.Jazayrli's first BluePrint Run

Big.jazayrli · Post by **Big.jazayrli** » Wed Jun 02, 2010 12:45 pm

RobRegish wrote:You could but take care not to place them before any core lifts like deadlifts/squats etc.

Weakening the abs prior to these lifts is dangerous as the lower back is left to pick up the slack.

absolutely i was planning on doing the EDT blocks after my core lifts

Big.jazayrli · Post by **Big.jazayrli** » Thu Jun 03, 2010 8:58 am

Minor update: i was definitely hungry yesterday, but i managed to make it through the day and i can very clearly see the waterweight dropping off quite rapidly which is NICE!

Working on getting the traction now

RobRegish · Post by **RobRegish** » Thu Jun 03, 2010 7:32 pm

Nice BigJaz

Big.jazayrli · Post by **Big.jazayrli** » Fri Jun 04, 2010 2:28 am

Update; Feast workout #2

Hit some squats, bench, pullovers, and SLDL (standing on a box and with the hex bar) today

Bench: 255x4 w/ pullovers: 80 lbs x 6 (these were super stretched out)

Squat: 385x4 w/ SLDL on box: 225x6 (Still not where i want to be on squat, but these were flawless form-wise)

I also did an EDT block with chins and french curls (85 lb DB)

i ended up following the 1 min/2 min plan laid out in Rob's example and it went as follows:
Set 1: 6 Chins, 6 FC's
Set 2: 6 Chins, 6 FC's
Set 3: 6 Chins, 6 FC's
Set 4: 5 Chins, 5 FC's
Set 5: 4 Chins, 5 FC's

These felt good and got a gooood pump going in my arm

i followed this with a couple quick sets of curls for the gurls (you guys know how it is) and 10 min of cardio (that burned 150 calories, so it was pretty good intensity)

YouTube · Post by **askmass** » Fri Jun 04, 2010 2:57 am

Big.jazayrli wrote:i followed this with a couple quick sets of curls for the gurls (you guys know how it is) and 10 min of cardio (that burned 150 calories, so it was pretty good intensity)

Rock it and run the rack on those curls, Big J.

How many times a week are you hitting cardio?

RobRegish · Post by **RobRegish** » Fri Jun 04, 2010 6:11 am

Great work!

And good for you on using that Hex bar. FANTASTIC piece of equipment and every gym should have one.

Big.jazayrli · Post by **Big.jazayrli** » Fri Jun 04, 2010 11:32 am

askmass wrote:
Big.jazayrli wrote:i followed this with a couple quick sets of curls for the gurls (you guys know how it is) and 10 min of cardio (that burned 150 calories, so it was pretty good intensity)

Rock it and run the rack on those curls, Big J.

How many times a week are you hitting cardio?

my goal is to do some form every day. im currently going off caffeine cold turkey so im just working toward that

Big.jazayrli · Post by **Big.jazayrli** » Fri Jun 04, 2010 11:32 am

RobRegish wrote:Great work!

And good for you on using that Hex bar. FANTASTIC piece of equipment and every gym should have one.

i definitely agree. its a useful bar. the only unfortunate part about ours is that the grip on it is so new that it just eats hands alive with any decent amount of weight on it

Hank! · Post by **Hank!** » Fri Jun 04, 2010 11:40 am

FC=Skull Crusher?

Curious how you get into position to do the FC's I know for me its hard work moving the weight around

I use EZ Curl or Straight Bar

Big.jazayrli · Post by **Big.jazayrli** » Fri Jun 04, 2010 2:49 pm

Hank! wrote:FC=Skull Crusher?

Curious how you get into position to do the FC's I know for me its hard work moving the weight around

I use EZ Curl or Straight Bar

sorry for any confusion, i meant french curls. its like a seated tricep extension performed with a dumbell. Here's a video:

https://www.youtube.com/watch?v=1vjmz8rKmTs

According to this, they call them "seated dumbell overhead tricep extension" correct me if im wrong; but i've always just called them french curls

And when laying down with the easy bar i know them as skull crushers

I happen to find these two, and close grip bench press to be the unbeatable 3 when it comes to tricep strength

Hank! · Post by **Hank!** » Fri Jun 04, 2010 3:18 pm

Okay gotcha I imagined you laying on your back<NO HOMO> doing extensions with 85lb db's.

Big.jazayrli · Post by **Big.jazayrli** » Fri Jun 04, 2010 3:27 pm

Hank! wrote:Okay gotcha I imagined you laying on your back<NO HOMO> doing extensions with 85lb db's.

i suppose you could do that, the ROM would be tiny though.

That would be more of a pullover

Big.jazayrli · Post by **Big.jazayrli** » Fri Jun 04, 2010 4:53 pm

Hit some good cardio today

it was a combination of LISS and HIIT

first 30 min were 5 min spd 3.5 inc 6.0 and 45 sec spd 8.0 inc 6.0

last 10 were speed 3.5 inc 8.0

Totaled 475 calories, not bad for 40 min of cardio

Pretty good stuff!

Body weight today: 198 lbs (that's down another 3! woot!)

Big.jazayrli · Post by **Big.jazayrli** » Sat Jun 05, 2010 4:52 pm

Hit the weights pretty hard today! i was definitely disappointed with my bench numbers.. but such is the case of an injured shoulder

Bench: 275x1.5/DB Pullover: 85x3
Squat: 415x2/Elevated SLDL: 275x3

I also did some alternating curls and static holds for abs and finished up with 10 minutes on the treadmill for 155 cals.

weigh in today: 199.1