Jeff Rodriguez Thread

[bhman6]

so Jeff you smashed your weiner ehh?!&$^@)!

why were the 45's apart during the set, or so close to your good for that matter?

[jrod]

so Jeff you smashed your weiner ehh?!&$^@)!

why were the 45's apart during the set, or so close to your good for that matter?

I have no idea why that happened. Like i said, never in my life has that happened before; and never again.

[jerryjuice]

nice! wil ldeff be following your blog jeff, but dont stop posting on this thread man!! lol take care

[MR BRYAN]

First of all, thank you.

Now, regarding your comment about you NEVER coming close to me, If this is something you want then why can't you?

How do you know you will NEVER "come close" to me? Whats stopping you? Is it your genetics? If thats your answer then I say how do you know you've reached your full potential or what it even is? Is it because you aren't willing to make time, work hard and long enough, or be persistent enough to achieve it? If so, thats fine; you just don't want it THAT bad.

I don't want this to come across sounding mean, I just want you to know that there's nothing stopping you from getting there. And if it so happens to be that you never get "there," I can guarantee you that you will get to a point at which you are happy and proud of your physique/efforts. Cause, after all, even a guy with the worst genetics for bodybuilding can build a pretty damn good physique with enough effort and persistence.

Ever heard this quote? Think about it:

WHERE THE MIND GOES, THE BODY WILL FOLLOW

first thanks for the smack down i am trying to get where i want wich i could stay as lean as you man.. okay i will try harder now and kick my self more thanks for your answer...

1 more thing as for your reps, do your body never gets use to
your 4-6rep range?? or do you swich it up some time with 10-12 etc???

ps love the thread one off the best ind here some of the best to get me
fired up

[jrod]

nice! wil ldeff be following your blog jeff, but dont stop posting on this thread man!! lol take care

Of course not, Jerry. The blog will just be in addition to this thread.

[jrod]

first thanks for the smack down i am trying to get where i want wich i could stay as lean as you man.. okay i will try harder now and kick my self more thanks for your answer...

1 more thing as for your reps, do your body never gets use to
your 4-6rep range?? or do you swich it up some time with 10-12 etc???

ps love the thread one off the best ind here some of the best to get me
fired up

Actually, from the little picture as your avatar, you look pretty lean; so I think you're doing pretty good.

I do not switch it up to the 10-12 rep range for the sake of keeping my body guessing/it not being used to this range. I train 4-6 reps (on MOST, not all bodyparts) and each week I try to better the previous week's performance (on a particular part/exercise). Each workout, I strive for at least 1 more rep, more weight, or even just better form/feel with the same weight and reps.

Thanks, I'm glad you like this thread.

[crou]

Jeff,
I train in the 4-6 rep range as well but I miss getting the pump I get from doing 8-10 reps. Is this the case for you?

[MR BRYAN]

Actually, from the little picture as your avatar, you look pretty lean; so I think you're doing pretty good.

I do not switch it up to the 10-12 rep range for the sake of keeping my body guessing/it not being used to this range. I train 4-6 reps (on MOST, not all bodyparts) and each week I try to better the previous week's performance (on a particular part/exercise). Each workout, I strive for at least 1 more rep, more weight, or even just better form/feel with the same weight and reps.

Thanks, I'm glad you like this thread.

thanks alot for all the quick answer you give..

1 more thing your traning rutine do you train it all ind 1 week??
i can see from dave's site that you train 2days on 1 day off

how is it set up then is Back & Biceps monday then
Chest & Triceps the next day
then legs wensday calves abs tursday friday rest then shoulders saterday
then over agien???

Training Split:
(2 days on, 1 day off in order; repeat)


Back & Biceps
2 weighted pull-ups
3 corner t-bar rows
2 pull downs
2 seated hammer curls
2 cable curls

Chest & Triceps
2 flat barbell press
2 incline barbell press
2 incline dumbbell press
2 decline close-grip press
2 hammer strength dips

Quads & Hamstrings
2 squats
1 front squat
1 Bulgarian split squat
2 leg press
2 stiff-legged deadlifts
3 seated leg curls

Calves & Abs & Forearms & Tibialis
4 standing calf raises
2 seated calf raises
4 cable crunches
1 dumbbell crunch
3 barbell wrist curls (off bench)
2 dumbbell reverse wrist curls (off bench)
3 tibialis cable curls

Shoulders & Traps
2 seated barbell presses
2 seated dumbbell presses
2 upright rows
3 barbell shrugs

[jrod]

Jeff,
I train in the 4-6 rep range as well but I miss getting the pump I get from doing 8-10 reps. Is this the case for you?

Do I miss getting a pump? Well, I have trained like this long enough that I'm used to it, and the pump I get is fine; or at least I'm used to it, so maybe I just don't know better? Kind of like if you drove a shitty car and someone asked you, don't you miss the powerful feeling of driving a ferrari.

Truthfully, though, I'm not so concerned with the pump. I'm more concerned with which way I'll get better results from. Given the choice, I'd rather have a workout which I grow a lot from, but don't feel much of a pump, than a workout where I grow less from but feel a great pump.

Maybe you could train 4-6 during your morning/growth workout and later on at night, for your second/pump workout, your girlfriend can help you get a good pump instead.

[jrod]

thanks alot for all the quick answer you give..

1 more thing your traning rutine do you train it all ind 1 week??
i can see from dave's site that you train 2days on 1 day off

how is it set up then is Back & Biceps monday then
Chest & Triceps the next day
then legs wensday calves abs tursday friday rest then shoulders saterday
then over agien???

Training Split:
(2 days on, 1 day off in order; repeat)

Back & Biceps
2 weighted pull-ups
3 corner t-bar rows
2 pull downs
2 seated hammer curls
2 cable curls

Chest & Triceps
2 flat barbell press
2 incline barbell press
2 incline dumbbell press
2 decline close-grip press
2 hammer strength dips

Quads & Hamstrings
2 squats
1 front squat
1 Bulgarian split squat
2 leg press
2 stiff-legged deadlifts
3 seated leg curls

Calves & Abs & Forearms & Tibialis
4 standing calf raises
2 seated calf raises
4 cable crunches
1 dumbbell crunch
3 barbell wrist curls (off bench)
2 dumbbell reverse wrist curls (off bench)
3 tibialis cable curls

Shoulders & Traps
2 seated barbell presses
2 seated dumbbell presses
2 upright rows
3 barbell shrugs

No problem, Bryan. I used to train it all in one week: 2 days on, 1 day off, 3 days on, 1 day off, REPEAT. But I have found that more rest is better, so insted I train 2 on, 1 off and don't always finish all 5 different days/parts in a week. (sometimes if I feel I need even more rest, I'll rest).

I always keep the order the same, though. For example, right now I have, in order,
Back, biceps/ chest, triceps / quads, hamstrings / calves, abs, forearms, tibialis / shoulders, traps. lets say i start on monday, here's how it goes:

MON: back, biceps
TUE: Chest, triceps
WED: OFF
THU: Legs
FRI: Calves, abs,...
SAT: OFF
SUN: Shoulders, traps
MON: Back, Biceps
TUE: OFF
WED: Chest, Triceps
THU: Legs
FRI: OFF
SAT: Calves, abs....
SUN: Shoulders, traps
MON: OFF
.
.
.

[jerryjuice]

Yo jrod,
Workouts are looking good in your blog there bro. I can understand what youre going through right now as im 1.5 weeks into my bulk now..the extra food is really helping my workouts....hey, quick question, looking at your chest workout there it just hit me that you must be using a spotter? If not, how do go for that final push on the 4th and 5th rep...etc and not fail and crush yourself? I have a workout partner right now , but eventually i wont down the road and im wondering how you go about keeping your rep range 4-6 and still go to failure ...i assume u must have a spotter....also, you do warm up sets before you get to your 2-3 working sets? Do you have a disciplined way of warming up.. ie. a % of the working set weight load ...or something like youll do 2 warm up sets of a specific number of reps? or do you just go tillyou feel loose?
take care and stay healthy
jerry

[jrod]

Yo jrod,
Workouts are looking good in your blog there bro. I can understand what youre going through right now as im 1.5 weeks into my bulk now..the extra food is really helping my workouts....hey, quick question, looking at your chest workout there it just hit me that you must be using a spotter? If not, how do go for that final push on the 4th and 5th rep...etc and not fail and crush yourself? I have a workout partner right now , but eventually i wont down the road and im wondering how you go about keeping your rep range 4-6 and still go to failure ...i assume u must have a spotter....also, you do warm up sets before you get to your 2-3 working sets? Do you have a disciplined way of warming up.. ie. a % of the working set weight load ...or something like youll do 2 warm up sets of a specific number of reps? or do you just go tillyou feel loose?
take care and stay healthy
jerry

Jerry,

I usually just bother people at the gym for a spot, since I train alone. You just have to be very clear about what you want and how you want to be spotted. My line is "I just need a lift-off and unless I say help I'm totally okay. So, even if you see me choking under the bar, unless I actually say help you don't have to touch the bar." This usually gets the message across. Also, I do not go for reps that I think I am going to need help with. When in doubt, I'll try for the rep, but if I know I'll only get it half way up and surely need a spot, I do not attempt the rep.

As for warming up, I usually do 4 warm ups, the 4th warm up is with a weight that is fairly close to my actual working weight and I only do one rep. For example, today my working weight on bench was 315 and I did 4 warm up sets as follows:
5-6 reps at 135
3 reps at 225
2 reps at 245
1 rep at 295
after these I went straight into 315 and did not warm up before any of the other exercises.

When I write my blog tomorrow for legs, I'll list the warm ups for you to give you another example.

[jrod]

testing signature.

Hey Crou (or anyone else that knows how), I'm trying to make it so that when you scroll over the URL in my signature it allows you to click on it (just like it does on your signature). Mine only shows the URL, but doesn't allow you to click on it. How do I fix this? Thanks.

[Klaus Urine]

You just have to be very clear about what you want and how you want to be spotted. My line is "I just need a lift-off and unless I say help I'm totally okay. So, even if you see me choking under the bar, unless I actually say help you don't have to touch the bar."

I've said this before and people have still insisted on putting their hands on the bar for the whole time. Drives me nuts! I never bother with a spotter any more. I have a pretty good idea of my limits (I have to!).

[jrod]

I've said this before and people have still insisted on putting their hands on the bar for the whole time. Drives me nuts! I never bother with a spotter any more. I have a pretty good idea of my limits (I have to!).

Yeah, I hate it when they do too. I just try to make myself REALLY clear that I don't want help and that I want to get it all on my own, but if it doesn't work and they start putting their hands on the bar (this happened once today), I just yell (or say really loudly) "I got it, I got it, I got it" till they stop, then they usually stop (if not, I'd just say "stop touching it").

In the end, its most convenient to just have a training partner. But, for me at least, not having a partner doesn't mean I skip doing bench presses.