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TODAY’S TRAINING INSPIRATION:
JEAN-CLAUDE VAN DAMME

Okay, I might get a little bit of heat for this one, given that Jean-Claude Van Damme has a tendency to dance like a woman in his movies and to show up at mixed martial arts events and make dreamy eyes at certain fighters… And he has a history of questionable acting performances and a propensity for minor public embarrassments.

But the fact remains that the man is extremely achieved as a bodybuilder, a martial artist, and a movie star — while very few have what it takes to become even slightly accomplished in any one of these fields.

In addition to winning the Mr. Belgium bodybuilding competition, Van Damme enjoyed an 18-2 kickboxing record and also became the European Professional Karate Association middleweight champion.

In addition to these achievements, I will also note that with his recent film JCVD, the “Muscles from Brussels” appears to have finally devoted a bit of attention to emotional sincerity in his acting, and in doing so, has added a fairly genuine film performance to his list of achievements, filling what had been the one glaring hole on his resume.

REBUILDING THE MACHINE…

With all the cardio and endurance focus and the resulting lack of attention (and available time) paid to maintenance and proportion from a bodybuilding perspective, shoulders have become a slight problem area and the back has lost a lot of ground and become a notable weak spot. So we’re going to double up on these regions as well.

TODAY: BACK AND SHOULDERS

LAT PULLDOWN (5 sets)
165 x 10
225 x 5
225 x 5
225 x 5
225 x 4

SEATED CABLE ROWS (Close Grip) (5 sets)
150 x 10
180 x 7
170 x 8
160 x 9
160 x 8

SEATED CABLE ROWS (Wide Grip) (5 sets)
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

BACK EXTENSIONS (5 sets)
Torso x 20
Torso x 20
Torso x 20
Torso x 20
Torso x 20

SHOULDER PRESS (Machine) (Weight Per Arm) (5 sets)
70 x 10
120 x 6
120 x 5
110 x 7
100 x 8

DUMBBELL LATERAL RAISES (5 sets)
30 x 8
30 x 7
30 x 8
30 x 6
30 x 6

DUMBBELL FORWARD RAISES (5 sets)
30 x 10
30 x 9
30 x 8
30 x 8
30 x 6

REAR DELTOID FLYES (Machine) (Horizontal Grip) (5 sets)
145 x 10
175 x 5
160 x 7
145 x 10
145 x 10

TRAINING NOTE

Total Sets: 40
Supersetted Close-Grip Cable Rows and Dumbbell Lateral Raises
Supersetted Wide-Grip Cable Rows and Dumbbell Forward Raises

INSPIRATIONAL CLIP

Here we see Van Damme in the final fight scene from Bloodsport, one of his signature martial arts films.