jballer32 jballer32

685 posts   6,848 followers   1,192 followings

James Ball  Lifting - Jordan's - Dog Daddy - #thesolefirm laces - @zm.xxiii .

Here is a good lower back / posterior chain superset.
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Top Range Rack Deadlifts - 5 sets of 6.
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45 Degree Back Extensions with 6 second hold, 5 sets of 8.
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Rest between exercises 10 seconds or however long it takes for you to walk over and 2 min between sets.
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I had to use a really bad bar, mostly because my legs were getting ripped up by the bar with more knurling but as a result I had like no grip even with straps, ideally you’ll want to hold at the top of the deadlift for a tad longer.... that’s why you see me having to reset my straps every rep, but it is important to deload the weight on each rep, no bouncing and start from dead stop.
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Goodluck, strong lower back will help you in just about everything. I have a lot of basketball players on here (or wanna be ballers on here, no names.... just kidding 😂) and a strong lower back is a must to be good on the court, you can’t transfer power from your legs effectively with your lower back being the weak link, think vertical jump and starting speed. -
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#hardestworkerintheroom #jordan1 #4amclub #npc #deadlifts #back #gainz #bebetter

Alright this post is long overdue and reason is mostly my fault. I usually only post my cheat/refeed meals on my page/stories and I get a lot DMs how I eat so “poorly” and whatever, I’m not going to go into what the purpose of a cheat/refeed day is on this post, but will state you have to earn it through hard training and strict diet. I think there is a misunderstanding of how I actually eat. IG is a platform where the user only has to show you what they want to see, I.e. you’re not seeing my clean meals, you’re not seeing an IG model in sweat pants without a full contour, etc. I thought it went without saying that I eat really clean but have to remember everyone is not mind readers or have knowledge of a refeed method. So here is a behind the scenes look of my diet 6 days of the week. -
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0330: 1 RX Bar, 1 tbsp almond butter (put on the RX bar, chocolate sea salt is my favorite and is amazing), 2 scoops of Optimum 100% Whey.
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0445: 2 scoops BCAAs (Extend) and 1 scoop pre workout (Hyde)
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0615: 3 servings of Rice Krispies and 4 scoops of essential EAAs (GNC Brand)
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0700: 8 oz 90% grass fed ground beef (can be steak too, ground beef is cheaper and easy and this is raw weight not cooked), half a bell pepper, Baby Carrots, 1 oz fat free feta. -
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0930: same as above.
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1200: same as above.
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1430: same as above.
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1600: 2 scoops of BCAAs and 1 scoop pre workout.
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1715: 3 servings of Rice Krispies and 4 scoops of EAAs.
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1800: ground beef meal again.
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2030: ground beef meal again. -
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Just so there is no confusion there it is! I am part robot and enjoy eating like this, after a day full of other foods, I am ready to get back on this.

A lil AM Arms session after major carbs yesterday is always a good time💪🏼..... need all the help I can get for these puny arms to grow 😂😢 (
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Weighted Close Grip Dips - 4 sets of 7 with 135 and 3 sets of 10 with 90.
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Superset (120 sec rest) -
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Kettlebell Curls - 4 sets of 7 with 44 and 3 sets of 12 with 30. Mainly did these because I didn’t feel like walking to get dumbbells and the kettlebells were right next to me already, but did find these to be very hard and much different, so it worked out great. Kettlebells make it much harder at the top. -
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Lying Dumbbell Tricep extensions with neutral grip. 3 sets of 6-8.
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Superset (60 sec rest) -
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Seated Dumbbell Offset Curls - 3 sets of 6-8.
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Eccentric Overhead Presses - 6 sets of 3 with 245.
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#hardestworkerintheroom #4amclub #arms #classicbodybuilding #npc #offwhiteprestos #dips

I present you with the weekly kickoff refeed meal. My motto has always been “Go big or go home”.... I am the self proclaimed Sushi King 👑 ..... @therock has been throwing down some mean looking sushi meals and I wanted to come right, thanks for the inspiration big bro 🤙 ...... the carb train 🚂 is still moving along.... next stop Ben and Jerries 🍦😋.
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#refeed #earnyourcarbs

AM - Lower body session. -
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Front Squats - 7 sets of 5 with 365 (last set shown, only got 4, didn’t want to risk it, Bar was rolling forward)
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Superset (120 sec rest) -
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GHR - 7 sets of 5 (swipe right to see how I did them. I’m at a new gym with a really hard GHR apparatus. So I used a band for assistance, it is very difficult to perform a GHR on this set up correctly, but with the band you still get a huge stimulation in the hamstrings/glutes. So if you have a hard time doing GHR, which they are a very difficult exercise, I suggest trying them with a band since it matches strength curve and since it is such a bang for your buck exercise and great one to progress on. The band I’m using is very little resistance but helps a lot with balance and stuff)
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1 1/2 back squats 2 sets of 8 (all the way down half way up and then back down and up is 1 rep) -
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Superset (90 sec rest)
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DB Stiff Legged Deadlift - 2 sets of 15.
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And I’m drenched! Still getting used to the 5 am workouts, this one was tough but I’m up 20 pounds on the front squats from last week, so really happy there.
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Crush your Thursday homies 👊. -
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Im squatting in some pretty legit lifters by the way, I know they are adidas, but it’s the best lifting shoe, possibly of all time. I got these back in 2009 and still going strong. -
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#thesolefirm #hardestworkerintheroom #4amclub #squats #frontsquats #quads #legs #classicbodybuilding #npc #gainz

“Re-fed” 🍚🥞🍦🍩🍪💪🏼
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#thesolefirm #offwhite #offwhiteprestos #hardestworkerintheroom #4amclub #refeed

Since buying my home gym stuff I officially hate training outside of my garage or any non hardcore type gym.... but you have to do what you have to do, gotta keep the gains train 🚂 moving along. -
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Heels elevated low handle trap bar deadlifts..... this is how you turn pancakes into quadzilla. These are easily the worst/best legs exercise I do and have them in rotation for additional back stimulation, but the fry everything from ankles to neck, in a good way, especially quads. I dare you to try, my lower back is a little rounded for my liking after looking at the vid, I’ll fix that the next time, my mobility is terrible, you want to be a little more upright, if possible. -
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PM Legs Workout (AM was front Squats and GHR) -
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Heels elevated trap bar deadlifts - 5 sets of 10 superset with weighted 45 degree back extensions 5 sets of 12.... 90 seconds rest between exercises.
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Banded leg presses - 6 sets of 20 superset with seated calf raise 6 sets of 10.... 90 seconds rest.
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Then since this gym for whatever reason doesn’t have a leg curl machine of any sort.... every gym should but that’s a different discussion..... I did a bunch of cable booty stuff you see the IG models selling slim fit tea do..... (not hating the hustle just making a joke... don’t shoot!), where my foot was inside a strap thing and I kicked back and contracted my glutes..... made me look cool on my Jordan 1 Shadows and @darcsport tank.. I figured it could help me for when I wear my hyped distress skinny jeans... maybe 😂
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Now onto some Thai food with a bunch of sticky rice 🍚 💪🏼.... have to keep the carb train 🚂 rolling along. -
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#hardestworkerintheroom #4amclub #legdayeveryday #jordan1 #quads #classicbodybuilding #npc #darcsport

Snapped this real quick while walking off some pancakes and looking at the sunset last night. I forgot how beautiful Newport Rhode Island is. I haven’t been real into taking shoe pics lately, this is the only one I took and ended up liking it.
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#thesolefirm #unboxedapp #buckeyecitysole #maallymall #legsdontmatch #ogjaywalker #jordans #kotd #thesneakerarmy #militarysneakerheads #themondaymidsole #jordan1 #offwhite #ijustlikeshoes

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