jshilko's log & blog

[Deviation]

Full ROM Crunches - 10, X reps, 10 X reps
-Most of the time, people do crunches on the floor or a flat surface. Much like the calves issue I talked about above, they are missing out on working the abs in the stretched position. An effective crunch should start with the back arched and the abs stretched out - this means performing them on a swiss ball or on the end of a bench (I use a bench). 2 sets til failure, both with x reps in the top position afterwards.

That's one thing I never got. People bragging about doing x number of crunches when they aren't even working the whole section. I love my swiss ball. Handy, cheap workout tool.

I've gotta read about this X reps thing.

[jshilko]

That's one thing I never got. People bragging about doing x number of crunches when they aren't even working the whole section. I love my swiss ball. Handy, cheap workout tool.

I've gotta read about this X reps thing.

Absolutely, I'm honestly not a big fan of crazy high reps for abs. Really I prefer weighted core exercises with a rep range only slightly higher than other body part.

The X reps thing isn't so much a new idea as it is an improvement on an old one. It's effectively partial reps after you fail on any given exercise, except you do the partials in the part of the range of motion in which the most muscle fibers fire. Typically when you do a set to failure, its the central nervous system itself that fails rather than the muscle itself. Your fast twitch fibers have a lot more potential than your CNS 'allows' you to use.

[jshilko]

chopped an older pic up with a custom JEFIT tank

[markwatson]

looks like things are progressing well! will definitely take a look at the workout you are using. I do have a question though, are you putting the weight in kg or lbs? if kg then 225 on an incline bench is incredible!!!

[jshilko]

looks like things are progressing well! will definitely take a look at the workout you are using. I do have a question though, are you putting the weight in kg or lbs? if kg then 225 on an incline bench is incredible!!!

Shoulda clarified, weights are in lbs! My best flat bench is 200kg (440lb), and i dont really work in the super low rep ranges any more so I don't plan on setting any max PRs any time soon. That's fine though, because the correlation between increases in maximal strength and hypertrophy is far from linear. Good read on the subject, talks about specifics on why the top powerlifters lack the muscularity of the top bodybuilders without really taking sides:
http://www.t-nation.com/free_online_...n_powerlifters

[Robertrogo]

chopped an older pic up with a custom JEFIT tank

Ahahahah I gotta admit man that is really tight haha, that would be a sweet T-Shirt for people to be able to buy and have, Josh's Custom JEFIT Workout Tank brought to you by JEFIT haha that is what is up.

It without a doubt looks like you have an incredible setup for the amount of gear, machines and weights that you have in your workout room. Pretty much like having your own custom Gold's Gym within the confides and safety of your own home, thankfully you don't have to spend a monthly fee at a regular gym and can purchase your own gear to benefit your needs, don't have to wait for people to finish up with dumbbells, barbells or anything else that you need. That is phenomenal and I am absolutely blown away with the setup that you have and only wish I could have the same kind of workout setup that you have Josh, damn....haha

I have never tried the X-reps before but from the looks of it, it is going to provide great results both for you and if I were to try it, for myself as well. It is actually one of the first times that I have heard of X-reps (which is sad for how long I have been lifting) for I usually do negative reps at times to get that extra bit of pump in there. 440lb flat bench? Hot damn, that is really incredible as it is, the highest I have ever gotten to was 325 about 3-4 times and then that was it, I was dead and never wanted to try it again so for you to push it to 440, that is showing pure passion and determination.

I am loving pictures that you provide along with your workout because it gives us a sense of what you are going through, the atmosphere you are working out in and how determined you are to achieve your goals and dreams and I wish you all the best and look forward to your log/blogs all the time!

[mrwright]

It without a doubt looks like you have an incredible setup for the amount of gear, machines and weights that you have in your workout room. Pretty much like having your own custom Gold's Gym within the confides and safety of your own home, thankfully you don't have to spend a monthly fee at a regular gym and can purchase your own gear to benefit your needs, don't have to wait for people to finish up with dumbbells, barbells or anything else that you need. That is phenomenal and I am absolutely blown away with the setup that you have and only wish I could have the same kind of workout setup that you have Josh, damn....haha

Nevermind having that setup at my house, i wish my gym had even half of it!!

[jshilko]

Glad you guys like the set up- if your in eastern PA feel free to come get a lift in haha

[jshilko]

Ahahahah I gotta admit man that is really tight haha, that would be a sweet T-Shirt for people to be able to buy and have, Josh's Custom JEFIT Workout Tank brought to you by JEFIT haha that is what is up.

yah i think its pretty slick haha the only problem with me having a clothing line would be that everything would be black and/or red

[Robertrogo]

Glad you guys like the set up- if your in eastern PA feel free to come get a lift in haha

I was actually in Philly at this time last year in Manayunk/PhilaU so I could have stopped by and lifted with you haha, ahh how I miss Philadelphia but loving NC.

Red and Black all your color? Way of the dark beast? Seeing that red and black haha, we would do whatever colors our JEFIT Members would like to use and wear, as long as you like it, we like it