We share because we care.

"Without context these workouts are merely one long series of 90 second rests broken up by slow motion twelves. The herd has no clue why you're sweating like a pig at a barbecue and sucking more air than a Hoover vacuum." - Achieving ODJ

We at No Fat Jokes Please pride ourselves on an open book policy. The public needs to know, and we subscribe to full transparency. We also believe in dancing with the grenade before tossing it to the masses. It is crucial that all workouts Jaron organize are fully implemented, ridiculed, tweaked, cursed upon, and vetted for potential discrimination violations. Jaron and I have ran through the following four workouts since late June; dialing in the weight selection, erasing the impossible, and horse trading the 4-2-1 count sets. Because in the gospel of ODJ when something is in writing we shall not deviate. The stagecoach only knows one path, and if that path is off the cliff call the coroner because weez going over!     

For those partaking in ODJ, it has come to our attention that the leg day is a pain boomerang... hurts while doing the sets, and then the pain comes back around two or three days later. The Pee-wee Hermans are sleeping killers. The heart red-lines and sweat pours out of my eyes. And that is just set number one of three.

Then there is anything associated with the stability ball. Slap me in the face, call me Sally, and kick sand in my shorts! Such an inviting accessory. Almost looks out of place. Don't let it's cuteness fool you -- this rollie pollie is the harbinger of death. The seventh level of hell is decorated with stability balls.

Without further belly aching and self-loathing, I present to our reading audience... Stability Redux.

Back & Biceps
(4-2-1 count on all)
3x12 Weighted assisted pull ups wide grip 120 lbs
3x12 Reverse push ups on Smith machine
4x12 One leg dumb bell bicep curls
3x12 Reverse fly on lower back horse

Chest & Tricep
(4-2-1 count on all except plank push ups)
3x12 Dumb bell press on stability ball
3x12 Stability ball push ups narrow hands
3x12 Bench push ups wide hands
3x15 Plank push ups

Legs
3x12 Hack squat machine 90 lbs  (4-2-1 count)
3x12 One leg standing reach with dumb bell (no 4-2-1 count)
3x12 Pee-wee Hermans (no 4-2-1)
3x12 Ball squats (4-2-1 count)

Core
(No 4-2-1 count)
3x12 Pike ups feet on stability ball in push up position
3x12 Plank roll-outs arms on stability ball with narrow forearms
3xea  One-minute planks
3x12 V-ups