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  1. #1
    I Am JEFIT Legend Deviation's Avatar
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    Looking forward to reading this. After seeing the bit & pieces in your anatomy thread, I'm sure you'll have some great insight for everyone.

    And I think JEFIT ought to send some shirts for the comp his way. Just sayin'.

  2. #2
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    Quote Originally Posted by jshilko View Post
    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.
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  3. #3
    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!!!

  4. #4
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by Robertrogo View Post
    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!!

  5. #5
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jshilko View Post
    chopped an older pic up with a custom JEFIT tank
    Nice! You have quite the set up there.

    How the heck are you getting the pics? Camera that goes off on grunts?
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  6. #6
    I Am JEFIT Legend Deviation's Avatar
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    Living the good life man! Lifting & fishing.
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  7. #7
    I Am JEFIT Legend Deviation's Avatar
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    Quote Originally Posted by jshilko View Post
    Wait til the school year is over - lift, fish, golf, repeat!
    Man I can't see you golfing for some reason. Like bam bam on the Flintstones.
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  8. #8
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    I'm sure between golf and fishing, the updates will become monthly! LOL
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  9. #9
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    Glad to see you back and glad to hear everything is going better.

    And damn...my triceps are aching just from reading that.
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  10. #10
    More Experienced than a Senior mrwright's Avatar
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    Quote Originally Posted by jshilko View Post
    Chest/Triceps
    Dumbbell Bench Press - 50x12,100x15,110x12
    Dumbbell Incline Fly - 50x10,65x10,65x10
    Straight Arms Dumbbell Pullover - 85x10,95x10
    Triceps Pushdown - Rope - 90x12,135x12,135x12,135x11
    Cable Lying Triceps Extension - 135x11,135x11,135x10
    Seated DB Triceps Extension - 95x10,95x10,95x10

    You've heard of DOMS? How about IOMS (Instant Onset Muscle Soreness) Triceps are crushed!
    I know the feeling, just got back from the gym myself and struggled to push open doors!

    And is that in Lbs or KG?

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