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Yesterday’s “core” chest/delts/triceps workout; JSF BodyShop™ news!

Thursday, January 14, 2010 by  
Filed under Daily Blog


Yesterday was my “core” (strength building) chest, triceps and delts workout. It was a slow and very heavy training session. These core workouts only involve 1 or 2 exercises per muscle group, but with the extensive warm-up and acclimation sets combined with the fairly long rest intervals (2-3 minutes), they are not exactly brief workouts. Here’s what I came up with:

3 x 4-6 Barbell bench press (+ 5 warmup/acclimation sets: 1×20, 1×10, 1×6, 1×2, 1×1)
3 x 6-8 Weighted chest dips

3 x 6 Ez-bar French curls

3 x 4-6 Standing barbell overhead presses
3 x 6-8 Seated Arnold Presses

For the most part these are all compound exercises, and so you may be wondering why I chose to do some direct tricep isolation work when my focus is strength building. The reason is pretty straightforward: when performing the bench press the triceps are recruited significantly. Practically all powerlifters do tricep isolation training to help improve their bench press, and those guys definitely know what their doing when it comes to moving a lot of iron. Even though the bench press primarily targets the pecs, remember that it is a compound exercise; your triceps and delts are an important part of the picture.

I have some exciting JSF BodyShop™ news! Matt and I have been spending every waking minute outside of our regular jobs getting the JSF BodyShop™ ready for the closed beta. I’ve been working to identify bugs, suggest new features, preparing and bringing online the advertising sub-system and creating new graphics. Matt has been killing bugs left and right, adding new features, enhancing the existing features and just generally being an absolute coding baddass. Folks, we are close. Very, very close. I expect to have some all-new screenshots to share with you tomorrow morning, and the launch of the closed beta is still looking very good for January 25th. Bronze+ members, watch your email for the closed beta invite package.

Today’s a cardio-only day, and I’m actually in the mood for another LISS session again this morning. I think Lisa and I are going to hit the off-road trails on the bike this weekend, so that should be a great HIIT workout.

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