Jason Blaha Old School Bodybuilding Training Vlog – 6-19-2025!

Today’s Training Session:
-Bench Press: 245 3×8
-Reverse Hyper Extension: 220 3×25
-Weighted Chip Up: 45 3×5
-Weighed Dip: 45 3×8
-Incline Rear Delt Raise: 28 3×12
-Incline Curl: 28 3×12
-Banded Curl: red band 2×25+
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hey everybody it’s Jason Blaha here once again it is time for an old school bodybuilding workout a quick reminder if you guys will please click like down below be greatly appreciated if you’re not subscribed or following please do so if you’ll be kind enough to drop me a comment down below I would also gracly appreciate that so thank you so much all right so what I’ve been doing on kind of the days I’m going to deadlift I bench first uh mainly because uh I just want to bench before I deadlift right now getting chest and triceps and stuff bigger is a higher priority than me my deadlift’s always going to be strong um normally however today I ran into a minor issue when I went to deadlift and I realized I can’t pull today i’m getting a lot of just uh axial fatigue low back fatigue my body let me know so everything was just traction work today uh benching went good it’s like I said last time I messed with closed grip a little bit again last time noticed it wasn’t where I wanted it i went back to my normal kind of pinkies on the rings just flat back paws strength was right where it was um you know last week everything’s good i’m relatively happy with doing sets of eight with all paws work flat back with this uh with this weight because it tells me that my bench is you know definitely above 315 still so for me personally so that people know kind of where this scales this tells me my bench is holding my bench is about 330 to 340 for me right now easily based on this still in spite of the cutting uh when I benched 365 for a two second pause I was doing three sets of 10 with 250 so five more pounds and two reps usually equals like that 365 bench for me just knowing where I’ve been um so again perfectly happy with this on a cut if I can stay even with this all the way through a cut I’m in a good place because even if I get down you know to something like 190 if I can still walk in and just easily hit an easy 315 bench we’re in a good place um so again uh perfectly fine so I’m actually happy with these sets they’re right where I want them i’m in a good place here plus I feel a lot more chest so the thing is I do need my chest and arms and stuff to grow like I need them to continue to grow and even though I have that thick chest from the side I do feel like biceps triceps and pecs uh will do a lot more for me so I’m going to keep doubling down on the dips because they really hit my chest and my triceps and I noted that the other day and I’m still going to do some of the skull crushers um I noted that the other day though that when I go back and I look historically whenever my triceps have ever been their biggest I was doing lots of dips there’s a definite correlation there um so what I did on this I went to so what I mean I couldn’t deadlift I put 405 on the bar to do a warm-up rep but I usually do that i usually grab 405 it felt really really really heavy i’m like I’m not deadlifting today if a 405 feels that heavy I’m not going to get a quality set so my low back is fatigue i’m like I’m not going to row either let’s do lots of traction work everything traction traction traction i don’t want anything to load my spine today because I’m going to come in and squat tomorrow let’s just do reverse hypers so I did my three full sets of reverse hypers and I did super sets on those with weighted chins because I’m also like look I do need more bicep um weighted chins weighted pull-ups both work for me i did wide grip pull-ups last time or yesterday i’m like “Let’s just do some full range of motion shins.” So I always point that out and people argue with me i’m like “Guys I cannot go over the bar on a pull-up i can’t do it on a lat pull down either.” So it’s it’s it’s my shoulders won’t do it now for me to get over the bar with chin movements I’ve got to be close grip so I’m like let’s just do some full range of motion chins why because they still work my lats my lats are a dominant body part but they work my lats and it gives me extra bicep work so I’m going to double down on more and more bicep work um I do feel that I I need it even on the cut if I can get my arms to grow so I’m going to do a lot of dips for the pec and the triceps i’m going to keep doing obviously some extensions because those skull crushers felt good yesterday with a lighter weight i’ll probably do some tomorrow but I’m like I’m going to do some dips today because because realistically though yeah I want bigger triceps too but I feel like biceps and pecs would do a lot for me as I continue to get um continue to get leaner like I feel like my legs and my back are in a good place if I can add muscle anywhere it would just be to my overall pecs it would be to my uh to my arms and even though I mean we could argue about delts honestly and as I’m getting leaner I’m really in certain angles my delts are pretty good size i just have to get leaner but I did do some rear delt work today anyways but again I’m like let’s just do some of these chins um so again doing these I’m doing the full range of motion and those some of these are a dead hang so that people understand what I mean on the lockout they’re like you’re not locking I am that’s a dead hang that is that is that’s a full dead hang so some of those are for a couple seconds that’s it so that is a full stretch for me um and that puts my scapula completely rolled forward so I get that stretch it’s just where I get the most lat stimulus so I did three sets of those just of my super sets on reverse hypers so we still kept posterior chain and leg work in here um and I chose to skip cast today also for that same reason i’m like um I had all that axial fatigue happening we have all that axial fatigue happening and so accordingly um I just want everything to be traction today so this still gives me some lower body work but I’m like let’s do pull-ups let’s do weighted dips let’s do reverse hypers and so the whole idea here I wanted all these exercises to pull on my lower back i need to be able to pull on my lumbar region and again there’s no pain or discomfort it’s just a case of I can tell that the fatigue is really high in my low back from all the stuff um so I’m like let’s just put traction on all of it reverse hypers give restoration work all the hanging does restoration work and so we hopefully get that recovered a little bit and we can get right back um on track with that but I think it’s because again we are doing all this stuff every day right every day we’re we’re squatting or deadlifting and then we’re doing uh calf raises it’s just a fair amount of compressive stress so again it was just one of those cases where I went to pull and it just felt heavy and my low back was just like it just didn’t want to it did not want to really fire um so again just recovery so again it’ll be fine though so again I want to be clear it’s not like I felt any discomfort it’s not like an injury or pain it’s just that uh the area just felt weak and I could tell it was feedback from my body so then I decided let’s do the dips after benching dips were harder they were hard like getting eight reps was really tough right you can see me like man fighting with those final reps it’s just like oh so these are pretty much limit sets but again focusing on that deep stretch also noticing look how thick I am there it’s like man I just when I get leaner we’re going to be in a good place but we have to just keep trimming the body fat down so again I’m still at 211 i didn’t whoosh at all um but I’m going to push some of this stuff up a little harder like I said in the streams though I also because I’ve been sweating more I bumped salt a hair this week I also added creatin back in so that might be keeping me from whooshing a pound or two um so I’m just going to keep hammering away at it though and we’ll keep going down um and like I said I need to go under 200 realistically as I keep saying I’m 48 and a half 50 is coming i need to stay under 200 lbs so I’m just going to go down under and just stay there and let’s just get lean and just stay under 200 and just do work on body composition recmping lean gains down in the 190s whatever we got to do but I’ve just got to keep getting leaner keep getting leaner um and I’ll be my outreach will be better for it i’ll be healthier for it uh but I’ve just realized that more and more guys um how many of my contemporaries have fallen by the wayside i don’t need to be walking around over 200 pounds health is wealth and let’s just be a lean trim mean blah moving forward but again notice in those angles like the thickness is there so what happens when we get leaner what happens if we we go down to you know 190 or whatever 195 we get lean we get abs get the waist small i’ve got all that thickness there and I could really see it coming down with that uh the plate out in front so honestly even my arms are better than I realized there at those angles so get them a little bigger but we get leaner get the waist smaller um they’ll be in a real good place so we keep doing the training i’m eating clean i’m doing that chicken brown rice broccoli avocado type diet um we’re doing the fasted cardio every day the weight has been coming down keep in mind when I first carved up I shot up from 222 to 227 but I’m down to 211 so if I were to look at it you know from from that context you know so that really is something like 16 pounds not 11 i can do that again let’s let’s get another 16 off or another 15 right let’s get down to 195 196 and then see see where we’re at from there but it’s totally doable the dips though they felt really good then I’m like let’s do some rear delts um I do feel like rear delts need to be a bigger focus at this point than side delts or anything um I am doing some side delts but I feel like coming in and spending a little more time on rear delt exercises probably best my front delts are big from all the pressing and the rear del work does carry over to the side delts so I decided let’s just do some rear delts today all right then then biceps biceps biceps my triceps were lit by the way my triceps from the dips and then still getting used to those skull crushers yesterday they felt like they got hammered super hard today like let’s just leave them alone but my biceps still had plenty left so I’m like let’s just train the biceps let’s finish off the biceps we did those chins let’s keep pushing the incline curls because these burn like hell i get that deep stretch on these incline curls just has a such a unique feeling for my biceps and so again I’m just going to push these really hard for a phase um I did barbell curls wireless let’s push the incline curls for a while so I did three sets of these pretty much to failure so this weight this is about 12 reps right at 12 reps they stick at the bottom after the 12 i can tell I don’t have another rep around there so I picked a weight I could do right about 12 um and then I slow that last rep down then it’s just pretty much impossible to get out of the bottom after that so once it hits that we are at failure so even though I don’t look like I’m there much it’s I can tell the weight’s just not moving i’m coming down and it just sticks so I just I’m done like so it’s temporary muscle failure so again taking these kind of to the limit and then I did two sets of banded curls to failure afterwards to again continue to get that blood flow because I do have to watch that i had been getting from the pullovers I had been getting a lot of like tendon inflammation there but it’s gone now but I want to make sure it doesn’t come back so I’m going to do that and as far as even the triceps with some of that um because I’m adding the skull crushers in I might start messing with a little bit of band press downs um you know just on my off days or in between um wouldn’t be a terrible idea uh it might not necessarily always do them on camera but they wouldn’t be a bad idea just to continue to work in um and continue to get that work uh so again did my my three sets of in incline curls so we did three sets of chins three sets of incline curls that’s a fair amount of bicep work for one day considering I’ve been hitting biceps with something every day um so again I’m going to keep doubling down on the arm work right and so then I finished up with some band curls just to get a good pump make sure I get blood flow to those tendons and it just finish the biceps off and these felt really good at the end i think two sets was enough i thought about doing a third i’m like you know what guys we’re done this is plenty of work let’s go get all that cardio done i’ve done two hours of fasted cardio already i haven’t eaten yet my food’s cooking now while I’m getting this blog recorded so overall other than the low back fatigue really good upper body workout really good then posterior chain with the stuff in uh so hopefully we’ll get a good squat session tomorrow so I hope it’s been informative and I’ll talk to you guys and gals next time