Jordan's Extended Off-Season...ahh...

[MG180]

JC, in your previous response to my question, you said (my paraphrase) most of what you do will remain part of your workout. Clearly to me, you have been very successful in what I consider a relatively short amount of years, and have been successful naturally. Perhaps I should not 'copy' what you do, however, from where I sit, it is undeniable you have earned the right to be listened to at least and even questioned as an expert. Who wouldn't want to copy your success. So, I guess my most recent question is more broadly wanting to know 'everything.'

Short of that, and not forgetting that you said to experiment, I have been working out 6 days, pushing on M/Th, pulling T/F, legs W/Sa. I've done pushing and pulling in supersets mostly. Recently, I switched to a 5 day, where I work only on muscle group on a given day and very little supersetting.

So I'm wondering, by contrast or comparison, what you do or prefer and why?

[MisterJC]

Originally Posted by MG180

JC, in your previous response to my question, you said (my paraphrase) most of what you do will remain part of your workout. Clearly to me, you have been very successful in what I consider a relatively short amount of years, and have been successful naturally. Perhaps I should not 'copy' what you do, however, from where I sit, it is undeniable you have earned the right to be listened to at least and even questioned as an expert. Who wouldn't want to copy your success. So, I guess my most recent question is more broadly wanting to know 'everything.'

Short of that, and not forgetting that you said to experiment, I have been working out 6 days, pushing on M/Th, pulling T/F, legs W/Sa. I've done pushing and pulling in supersets mostly. Recently, I switched to a 5 day, where I work only on muscle group on a given day and very little supersetting.

So I'm wondering, by contrast or comparison, what you do or prefer and why?

Mark, I appreciate your compliments.
I think that you made a good choice switching your workout frequency from 6 to 5 days. It is always difficult (at least for me), to remember that you grown OUTSIDE of the gym, if you do not give yourself enough rest, you will end up overtraining, or at the very least not getting the most out of the effort you put in. I currently run the following training split:

Monday: Off or maybe Cardio (and believe it or not yoga...just started going to a class with my fiancee...b/c I have lost so much in ROM)
Tuesday: Back
Wednesday: Cardio/Abs
Thursday: Chest/Delts
Friday: Legs
Saturday: Bis/Tri
Sunday: Off

I have often been curious to know how some people hit legs twice a week. When it comes to legs I like to completely obliterate them, and there is no chance that I would not be sore 4-5 days later. Some like to split it into front and back of the legs, but honestly, the best thing for leg development in my opinion is the squat, and that requires the complete leg, there are just too many great leg exercises that required the total leg to break it up like that: lunges, leg press, hack squat.

For a while I went to just one muscle group a day...and I really like that method, I like to focus and really target that muscle, but I have had to resort to pairing up a couple of them in order to maximize the number of days off and rest for myself. It is certainly a juggling act at time.

[MG180]

Thank you. Completely answered my question!

How strict are you about form; do you cheat?

And did your back recover from the presses (mentioned above). I hate back issues. Is that a new thing for you or recurring?

Thanks again.

[MisterJC]

Originally Posted by MG180

Thank you. Completely answered my question!

How strict are you about form; do you cheat?

And did your back recover from the presses (mentioned above). I hate back issues. Is that a new thing for you or recurring?

Thanks again.

Back is good to go, thanks.

Form...perfect form...always.

[MG180]

So now I did something to my low back on sled press. What did you learn / do differently after your experience in 2007 to avoid low back stuff? I wondered if I was trying for too deep a press (knees to chest sort of thing).

[MisterJC]

Originally Posted by MG180

So now I did something to my low back on sled press. What did you learn / do differently after your experience in 2007 to avoid low back stuff? I wondered if I was trying for too deep a press (knees to chest sort of thing).

More than likely that was exactly the problem. Leg press can be disasterous on your lower back if you are not careful...even more dangerous than squatting improperly can be.

Rule of thumb, the second your pelvis begins to "tuck under" you have gone too far and are risking serious injury.

Make sure that you are stretching out plenty as well, as tight hamstrings can limit your ROM causing your pelvis to round out your lower back.

Take it easy for now, and good luck man.

[MG180]

Originally Posted by MisterJC

More than likely that was exactly the problem. Leg press can be disasterous on your lower back if you are not careful...even more dangerous than squatting improperly can be.

Rule of thumb, the second your pelvis begins to "tuck under" you have gone too far and are risking serious injury.

Make sure that you are stretching out plenty as well, as tight hamstrings can limit your ROM causing your pelvis to round out your lower back.

Take it easy for now, and good luck man.

That is exactly what I was doing...letting my pelvis roll. I should know better. I will look for some hamstring stretches, and may lay off the leg press for a week or so, get some perspective on good form there.

Thanks for the reply. I very much appreciate it.

[MisterJC]

so...About 2 months ago I hurt my superspinatus and had some ham tendon issues as well, which more or less kept me out of the gym for about 3.5 weeks. It was torturous! lol
I simply couldnt NOT go into the gym, so since upper body was pretty much out of the question, I went to the gym and did single leg workouts for the non injured one. It wasn't ideal, but it kept me sane, plus it worked out in that the healthy leg was the one I needed to bring up!
ha

So it has been a couple of weeks now that I am back to the gym more or less full force, and my strength has, as expected, waned a bit. I was doing the following prior to my gym absence:
Flat bench - 115 DB x 4
Squat - 405 x 3
DL - 435 x 1

Now, I am trying to ease back into some of the movements (rehab a bit), as I dont want a re-injury, so my lifts are nothing impressive right now. In fact I havent even squatted yet, as I could feel it in my shoulder when I reached back to support the bar, so I am sticking with leg press, hack squat, lunges, etc.
I am going super easy on flat bench for now, in fact incline feels better.

DL, I am trying to stay away from anything too heavy there now as well due to the ham tendon issue, but still moving decent weight at 315 for sets of 10 or so. Previously I was up to sets of 20 at 315, so it is a bit daunting right now. But I am not interested in any more time out of the gym.

I also lost a few pounds, which is undoubtedly partly to blame for the strength loss.

It wont take me long, but I will get back to full strength!

[MisterJC]

Yesterday was and "off day". Hit some abs and did 30 min of cardio.
Wednesday was Back and a touch of Bis

Keeping in mind that I am still guarding my shoulder a bit from the rotator injury, things like the pull down can be rough on it. Plus I am still trying to get my strength back.

Warm Up:
T-Bar Rows (Wide)
45 x 20
45 x 20
70 x 20

Working Sets
T-Bar Rows (Wide) SS Lat Pull Down
90 x 15 ss 80 x 10
115 x 10 ss 100 x 10
115 x 8 ss 100 x 10
115 x 8 ss 100 x 10

Lat Pull Down SS Seated Cable Row (Close)
120 x 10 ss 120 x 10
130 x 8 ss 120 x 10
130 x 8 ss 120 x 10

HS reverse grip isolateral low row SS Smith machine modified pull ups w/ legs raised
80 x 10 ss BW x 10
100 x 10 ss BW x 10
120 x 8 ss BW x 10
120 x 7 ss BW x 10

Single arm DB rows SS seated DB curls
70 x 10 ss 30 x 10
80 x 10 ss 35 x 8
90 x 10 ss 35 x 7
90 x 8 ss 35 x 6


Felt good though, This was the first back workout I have done in a while that did not incorporate dead lifts in some way, I felt like I needed a break from them for a week. Next week I intend to start moving back up in weight with the DL.

I wish I had an outdoor gym to go to today...it is freakin beautiful out!

[FATHER FLEX]

Glad to hear its back to business for ya. Way to make some lemonade to back there to. You really have to put it in perspective and you have. I know you love this stuff, and ya want to do it until you are for a very long time.

Dude 315 x 20 is nonsense.

[MisterJC]

Originally Posted by FATHER FLEX

Glad to hear its back to business for ya. Way to make some lemonade to back there to. You really have to put it in perspective and you have. I know you love this stuff, and ya want to do it until you are for a very long time.

Dude 315 x 20 is nonsense.

Thanks Berto...
Being out of the gym was tough...not having the strength I had before is tough...but not so bad that Im not having a great time back in the gym now!!

Any trips east for you in the near future?

[FATHER FLEX]

Basically the same outlook for me right now. No such plans of late. You slipped under the radar last time you were in my hood. We were both still pretty damn sexy during that time span to.

[MisterJC]

Originally Posted by FATHER FLEX

Basically the same outlook for me right now. No such plans of late. You slipped under the radar last time you were in my hood. We were both still pretty damn sexy during that time span to.

Ha, true...what the hell was I thinking!!

[MisterJC]

Yesterday I hit some Bis & Tris

Warm up
3 sets straight bar curls x 20

Working sets
Straight Bar Curls
70 x 15
80 x 10
90 x 8
90 x 8
90 x 8 (failure)

DB Curls SS w/ Preacher curls
30 x 10 ss 45 x 15
35 x 8 ss 45 x 12
40 x 6 ss 45 x 10 (failure)
35 x 6 ss 45 x 10 (failure)

Overhead cable extensions ss tricep v-bar pushdowns
80 x 20 ss 80 x 15
100 x 15 ss 100 x 12
120 x 12 ss 120 x 8
120 x 12 ss 110 x 6 (failure)
120 x 12 ss 110 x 5 (failure)

Dip Machine ss close grip smith bench
80 x 20 ss 95 x 15
120 x 12 ss 115 x 12
140 x 10 ss 135 x 8
140 x 10 ss 135 x 8

That was it for today, I was starting to feel my shoulder a bit on the last two exercises for tris, and I wasn't willing to risk re-injury.

Today is leg day, I will attempt to get back under the squat bar today, as my shoulder was preventing me from squatting for the last 1.5 months or so b/c I couldn't reach back to hold the bar. But if not, I will continue with the leg press etc.

[MisterJC]

So I hits legs yesterday, and it was the first time I was able to squat in about 2 months.

This wasnt exactly on par with my "volume" style workouts, but it certainly wasnt a core/strength day either. There was some volume there...but really just trying to get back into it.

Warm up:
Squats
4 sets x 20

Working sets
225 x 20
275 x 15 (near failure)
225 x 22 (failure)
225 x 18 (failure)

Prone Leg curl w/ lifting quad off the pad to recruit more tie-in muscles (only left leg) - Prone leg curl (only left leg) - Horizontal leg press (narrow stance - only to 90 deg)
40 x 10 - 40 x 10 - 170 x 15
50 x 10 - 50 x 10 - 250 x 10
50 x 10 - 50 x 8 - 290 x 10
50 x 8 - 50 x 8 -290 x 10

One final set one the horizontal press going super deep and to failure
210 x 22

This was an ok leg workout, I am still guarding against my right ham tendon a bit, and going too deep irritates it. But I was happy that I was able to get the numbers I did get with the squat, at least I havent been set back TOO far.

Sore today, but not crippled. Can wait to be 100%!!

[semper27]

Welcome back to LEG DAY, Jordan! Great to see that your back in the mix and after it once again. Didn't realize that you had a thread on here until recently.

Looking forward to watchin you progress!!

[MisterJC]

Originally Posted by semper27

Welcome back to LEG DAY, Jordan! Great to see that your back in the mix and after it once again. Didn't realize that you had a thread on here until recently.

Looking forward to watchin you progress!!

Ben...Good to hear from you bro. How have things been?
You coming to the mid-america again this year? Competing?

Its good to be back!

[MisterJC]

Honestly, it was great to get back to some heavy leg training after nursing my ham tendon injury. I was a little unsure of how it would go, but strength was right where I left it.

I was very pleased that I was able to match my previous PR on the squat with 405 for 2. Although, as my lifting partner pointed out, I am a bit lighter in body weight then I was the last time I hit that weight...so a PR...at this body weight I guess so. I am currently weighting in at 168.6.

Also, saw The Hangover last night...I now, it has been out in the theaters for a while...I am slow...but dam, that was freaking hilarious. I would probably see that in the theaters a second time...too many funny quotes to remember with only one viewing.

On to the workout.

Squat:
135 x 20
135 x 20
185 x 15
225 x 12
315 x 10
365 x 8
385 x 5
405 x 2
225 x 36

SLDL ss Hacks:
135 x 15 ss 135 x 12
225 x 10 ss 225 x 5
315 x 3 ss 185 x 15 (3 forced reps)

Hacks ss leg extention ss leg curls:
185 x 10 ss (weight?) x 8 ss (weight?) x 10 -- (never looked at the weight on these as my lifting partner went before me, and he is 30 lbs heavier than me...So I knew the weight would be heavy....and I just went to failure)
185 x 10 ss (weight?) x 6 ss (weight?) x 10
185 x 10 ss (weight?) x 5 ss (weight?) x 10

All in all, a decent workout...it was just nice to get under some heavy weight again...plus, its always nice to take a break from the volume workouts!!

[MisterJC]

A nice tri/bi and calf workout yesterday, followed by a round of golf...golf didnt go as well as the workout...shot a 97...thats crap!!

I feel as though my triceps are an area that I need to improve. They arent terrible, but I would like the lateral head to be more prominent. Also, my calves are abysmal!! so those need work.

Tri Cable Push down
80 x 20
80 x 20
90 x 15
100 x 12
110 x 10
120 x 6
130 x 5
130 x 4
140 x 3

Skull crushers ss with DB tri kick backs
70 x 15 ss 15s x 10
80 x 10 ss 15s x 10
80 x 8 ss 15s x 10
80 x 6 ss 15s x 10

Cable overhead extension ss preachers
60 x 15 ss 50 x 20
70 x 12 ss 60 x 15
80 x 10 ss 70 x 12
90 x 7 ss 80 x 9
ss with some drops
90 x 6/70 x 4/50 x 6 ss 90 x 5
80 x 5/60 x 5/40 x 7 ss 100 x 3

Seated DB curls
35s x 10
40s x 8
45s x 6
45s x 5

Calf presses on the 45 degree leg press
90 x 20
180 x 20
270 x 20
Started super setting with close grip bench on the smith
360 x 15 ss 135 x 15
450 x 15 ss 185 x 10
540 x 15 ss 225 x 6
540 x 10 ss 185 x 8
Continued with the calves here, but now supper setted with weighted machine dips
540 x 8 ss 170 x 12
270 x 15 ss 210 x 10
270 x 15 ss 210 x 10

That was it...triceps are toast today. Mission accomplished.

[MisterJC]

I am pretty amazed that after 4 days my triceps are still quite sore...they have always been an area that I struggled will stimulating. But this last workout really seemed to do the trick.

The days are ticking away, and the first show that I have helped to promote is nearly here. Man there is a ton of work involved in getting everything ready, and I am not even there locally to do the biggest chuck of work. The rest of our team is doing just a great job with getting all the logistics in place for this show.
www.midamericaproam.com

So yesterday was a day off from the gym, and I played some golf in the monday night league that I play in weekly. I played ok, won my match. Nothing crazy, but at least I played better than I did on Saturday. Yesterday I shot a 93. I am by no means an amazing golfer, I have only broken 90 once...shot an 88. But I am getting more and more consistent, and the average score is getting lower and lower.

This afternoon I will hit some back. Right now I am planning on some heavy Deadlifting. We will see how that goes. I have only hit heavy deads once since recovering from my Ham tendon issue...and I had to cut it off a bit early then...as I could feel some strains creeping back in...that was 2 weeks ago, so I figure it is time for another go.

[MisterJC]

Had some last minute things pop up in regards to the show, so I couldnt hit the gym at my normal time. In fact I couldnt even go to the gym I normally do my deads at. I ended up working out at the house in my gym...which is very capable, allow my rack to pull deads off of is a bit high, so I ended up having to put another platform underneath to stand on so I could keep the bar low enough. But, the platform isnt all that wide, so I could utilize my normal sumo stance...therefor, I decided to no go all that heavy.

My heaviest dead is 435, but I decided to cut it off as 275 last night, and just do some more reps.

I also didnt get to my workout until 10 PM. Nice...

Anyway...

Deads (rack) ss w/ Lat pull down
135 x 20
135 x 20 ss 70 x 20
225 x 15 ss 90 x 15
275 x 10 ss 110 x 10

Deads (rack) ss Deads (floor) ss Lat Pull Down
275 x 10 ss 135 x 10 ss 130 x 10
275 x 10 ss 135 x 10 ss 130 x 10
275 x 10 ss 135 x 10 ss 130 x 10

Seated cable row
100 x 20
120 x 20
140 x 15
160 x 10
180 x 6
200 x 5

That was it, nothing fancy, nothing crazy...I was just happy that I got to the workout as it was. Although, I have decided that I do like doing the rack pulls with more weight, and then ss that with a lighter pull off the floor. think I will do that again. Hopefully next time I can pull at the other gym where I feel more comfortable with some decently heavy weight on there.
I should probably just build some better platforms to pull off of at the house.

[MisterJC]

So, Just as I have been getting over my last injuries an am starting to move some decent weight again, I have yet another set back. I had to have a minor surgical procedure that resulted in a bunch of sutures in my mid back. The surgeon has told me that I need to refrain from physical activity of 3 weeks!! Otherwise I could rip the stitches open.

I think that after a couple of days I will go after a careful leg workout, I cant remain completely sedentary, it will kill me!!

However, I will say that I am amazed as to how many minor and seemingly trivial movements recruit muscles in that area. Now that I have a bunch of sutures there, I can feel them being tugged on when I do things like laugh, or shift my weight from one foot to the other. Pretty cool how the entire body works together like that.

oh, and I cant play any golf either!! this blows...golf and bodybuilding is pretty much my entire life...It will be a struggle to keep myself sane over these next few weeks.

[MG180]

That sucks. I've never had to have surgery, but I've had to step away from 'risky activity' then effectively start over, do the rehab so to speak, way too many times. I suppose it builds character, but I wanted to build some muscle and enjoy sports and stuff. I would be happy to build character later!

How does this impact your plans to compete? Weren't you about to compete somewhere this year?

[notarg]

Another week before the doctor gives you the thumbs up?