JB's Flood & Destroy 8 Week Journal

[Halo]

Great work JB, put the damn suitcase rows in there and you missed two sets, sure it's a typo on your second SS or where those the suitcases? Either way massive work, love it and the video is almost finished uploading so link coming shortly

 

[PillarofBalance]

straight arm pulldowns super-set with any other lat move is a guaranteed killer pump and DOMS like nothing else... Excellent combo!

 

[jandj0821]

Flood and destroy

Week 2

Chest and tris

Warm up Flat bench
Bar X 25
135 X 15
225 X 10
335 X 5


Reverse Band Flat bench =RBB
DB Seated Trice p Ext =STE

RBB 405 X 5
STE 95 X 30
RBB 495 X 5
STE 95 X 30
RBB 545 X 5
STE 95 X 30
RBB 545 X 5
STE 95 X 26
RBB 545 X 3
STE 95 X 20
RBB 495 X 5
STE 95 X 20
RBB 495 X 5
STE 95 X 20
RBB 495 X 4
STE 95 X 20

Incline Bench Press = IB
Seated Tricep ext = STE

IB 275 X 5
STE 95 X 20
IB 275 X 5
SYE 95 X 20
IB 275 X 4
STE 95 X 17
IB 225 X 5
STE 95 X 18
IB 225 X 5
STE 95 X 18
IB 225 X 5
STE 95 X 15
IB 225 X 5
STE 95 X 19
IB 225 X 5
STE 95 X 12

1 Arm seat DB Press = DBP
BB Close Grip Bench = CGB

DBP 55 X 5
CGB 135 X 30
DBP 55 X 5
CGB 135 X 30
DBP 55 X 5
CGB 135 X 30
DBP 55 X 5
CGB 135 X 30
CGB 55 X 5
CGB 135 X 30
DBP 55 X 5
CGB 135 X 30
DBP 55 X 5
CGB 135 X 30
DBP 55 X 5
CGB 135 X 28

I went a little Halo today. The DB presses were a shoulder rehab thing. Right arm could of gone for ever but the left is a slug. It will be back in no time I am sure. I think I am gonna continue to kill the chest day since that needs help. I think the key is to find a gym were I can get a good spotter because I cant get it done where I am at.

 

[jandj0821]

I love lat movements, I have a wide and thick ass back and I need some bigger DB's. Next week I will just do bent over rows. its been a long time since I played with them....

 

[PillarofBalance]

How come your bench and deadlift numbers are so close together? That's unusual to see (I Think???)...

 

[jandj0821]

I never really messed with reads till abou 8 months ago.

 

[PillarofBalance]

I never really messed with reads till abou 8 months ago.

really? wow, quick friggin learner!

 

[hawkeye]

Same with me, JB..oh and throw in squats while you are at it. Was a bench only guy for a long time. Good thing is, both movements you can add a ton of weight in a hurry.

 

[jandj0821]

Same with me, JB..oh and throw in squats while you are at it. Was a bench only guy for a long time. Good thing is, both movements you can add a ton of weight in a hurry.

Yeah I use to hit back just not the deads. squats every once in a while. But I always did a max effort on bench and a speed day. then I was told to start doing Kroc rows on Bench days. I think I will cruise up in the 5's quick on deads. only because I have a decent amount of strength in different areas.

 

[jandj0821]

really? wow, quick friggin learner!

I can speak for myself and Hawk that we both have a genetic big build. I wish I started deads a long time ago. I would be soo much further than I am. I really cant complain I have only been back for 15 months steady.

 

[Halo]

Went a little Halo LOL... You rocked it brother... shit that's allot of STE's holy shit that hurt my brain to read daaaayuuum!!!!

You're going to fly through the 5's bro, you are built to pick big shit up

 

[jandj0821]

Halo u inspired me before the gym to fuck some shit up.! I am still have spasms at 1030! Thanks brother