Putting "JACKED" into JACKEDRABBIT - My 2010 Offseason Journal

[jackedrabbit]

On Sunday, May 2nd, 2010 I participated in my first bodybuilding competition - the 2010 NPC Jay Cutler Classic, where I finished 2nd in the Men's Novice Lightweight category and 3rd in the Men's Open Lightweight category. Competing in a bodybuilding contest has been a dream of mine about 10 years in the making. I still remember the first time I stepped into that high school gym, picking up a weight and feeling the cold iron in my hands. Even now I can recall that FLEX magazine I purchased and how feelings of awe and inspiration instantly took hold of me as I carefully thumbed through the pages. I wanted to look like those guys, to look like a superhero, and from that moment forward I was hooked. I was in love. I had been bitten by what many call the "iron bug" and I knew that along with all the other things in life I aspired to be, I wanted to be a bodybuilder.

The years passed and I made progress. I could see myself changing for the better but I also hit roadblocks. I had my ups and downs and struggled, reaching points so low that I didn't know if I'd ever get up and get out. However, through it all I never let the fire inside of me go out. I knew I had the mettle to push forward, to succeed no matter what the journey would throw at me. In bodybuilding and all other endeavors success comes only to those who want it more than they want anything else so I repeated this simple, logical rule in my head and asked myself each time I felt like giving up, "How bad do you want this???"...and, it worked.

On Sunday, May 2nd, 2010 I became a bodybuilder. I had finally reached my goal...so that leaves the question, what now?

To those of you reading this, the answer to the question above is this journal. The answer is, to have the most successful offseason possible to build and improve upon the foundation I've worked so hard over the years to set. However the answer is not to simply build upon what is physical but also what lies within mentally and spiritually for without the latter two the first cannot exist.

Jason and I are working together for the rest of the year and this journal will help me stay on track with our goals and show anyone who is interested in following us how a proper offseason is done! For those of you who have followed me in the past you can expect the same level of attention to detail. I'll try my best to make this journal fun and exciting while being informative and helpful at the same time. If you have any questions please ask. I'll do my best to help.

I intend on updating this journal on a daily basis but don't worry if I go MIA for a few days here and there. My opinion of journaling is not to forcibly expel thoughts and comments but rather allow them to materialize organically, so rest assured that even when I'm not on these forums as much, I'm still hitting those weights hard and pounding those calories ferociously - the iron and the fork shall never be too far from my side!

In addition to regular updates, each Sunday I'll also summarize the prior week and identify some short term goals for the upcoming week regarding my training, diet, supplementation, etc.

Alright, I think that about does it...is everyone ready? Here we go...

[Bnizzle163]

In for this

[jackedrabbit]

6/2/2010 - Getting Up To Speed

Prior Week Recap - 5/23/2010 - 5/29/2010
I actually started an offseason journal in the Workout Journals section, but then I thought that keeping it here would be better. Contest prep begins in the offseason - when the physique that is displayed on contest day is actually built. For this reason I decided to restart my journal here. Hope you all don't mind. :)

The prior week has been like the past month since my show: I've been training hard and eating clean. Jason was awesome with his timing and sent my offseason training and nutrition plans over to me immediately so I wasn't left alone in the typical post-show precarious limbo of haphazard eating and layoff from training and cardio.

The first week post-show was spent relaxing (although I was back in the gym after only 3-4 days off) and I never stopped doing cardio - we just ramped it down to 45 minutes of AM LI. The following week I was in Tucson, AZ visiting a good friend and her family. After Arizona I was home only for a few days before zipping off to New York City for another week with friends.

Along with traveling and spending time with friends came going out and the opportunity to enjoy delicious meals. This stressed me out at first as I was worried about how I would handle the whole situation of post-show eating (especially being away from home) but I did well by finding grocery stores on both trips and going shopping for the foods on my new diet. I followed my meal plan for 4 or 5 meals out of 6, subbing in a nice lunch or dinner out or little snacks and treats throughout the day. With all the vacation activity like sightseeing, swimming and hiking I don't think it would have mattered if I had just ate clean and kept it healthy but I always try to be as dedicated as I suggest others to be. I also found gyms on both trips to keep up with my training and cardio. :)

By keeping diet in check while ramping down cardio and staying focused and dedicated to the weights, I've been able to rebound and gain close to 30 pounds of mass over the past month. I weigh close to 180 pounds (morning weight) in these pictures which were taken a few days ago.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2731.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2728.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2729.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2730.jpg

Current Week Goals - 5/30/2010 - 6/5/2010
1. Stick to my diet 100% to observe the effects of adding a 7th meal and dropping AM LI cardio down to 30 minutes.

2. Squat 275 x 12 this weekend or 315 for a few reps. Need to work my way back to my previous best of 325 x 10.

3. Stop shaving my chest and stomach every day. Need to let the hair grow, or grow back. Razor burn sucks.

Training & Cardio
ARMS / CALVES
BACK / TRAPS / REAR DELTS
CHEST / ABS
SHOULDERS / TRAPS
LEGS / ABS

30 min. AM LI Cardio (every day)

- I follow a "3 on, 1 off, 2 on, 1 off" schedule but sometimes I'll train for 4 days straight and then take 2 days off in a row
- Depending on recovery and/or schedule, I may switch the bodypart groupings around from time to time
- Training by instinct is basically what I'm all about (within reason of course) but I've found that going by feel rather than rule is much more conducive to progress

Nutrition (P/C/F)
Training - 300/415/65
Non-Training - 300/315/70

- These macros include the changes recently made (adding a 7th meal) and they are according to a duplication of meal 6
- I duplicate meal 5 or 6 depending on schedule and mood so while my macros fluctuate, calories remain static since all meals are similar in caloric value
- The base plan which we started with on 5/4/2010 is attached below in both Word and Adobe PDF format

Supplementation
Multivitamin
Fish Oil
Vitamin C
Vitamin D
Vitamin E
Xtend
Creatine
Glutamine

[Ryanmckd]

Cool, Subbed!

Is the Am LI fasted??

[jackedrabbit]

5/30/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- Just going back though my training notebook to post the workouts I've completed this week to get things caught up here.
- My training rotation is screwed up because of traveling so I'm really just going by feel and training what has recovered, what I feel like training, etc.
- "ssw." = super-set with. I train using a lot of super-setting to save time and keep things super intense!

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

Arnold Press: 55 x 8, 6, 45 x 8, 8
ssw.
DB Laterals: 20 x 10, 25 x 10, 10, 10

Seated BB Military Press: 95 x 10, 105 x 10, 110 x 8, 6
ssw.
DB Front Raises: 25 x 10, 15 x 10, 10

Barbell Shrug: 225 x 10, 245 x 10, 8, 6
ssw.
DB Rear Laterals: 12 x 10, 10, 15 x 10

DB Shrug: 75 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 50 x 12, 12, 12

Misc.
- 175.2 pounds morning weight.

[jackedrabbit]

5/31/2010 - AM LI CARDIO / NON-TRAINING DAY

Thoughts & Comments
- Didn't train so there's not too much to report here, but I did zip into Boston later in the day for dinner with my little bro after some shopping.
- I snagged a few Lacoste polos and a nice pair of dark navy khaki shorts. :)

Nutrition (P/C/F)
300/315/70

Training & Cardio
AM LI: 30 min. walk outside

Misc.
- 176.6 pounds morning weight.
- Kate Nash = win.

VH2yvdGM7YA

[jackedrabbit]

6/1/2010 - CHEST / ABS

Thoughts & Comments
- This was a GREAT workout and I was (and still am) very happy with how my strength has come back so quickly! :)
- My previous best was 225 x 8 on the bench press. I want to get 225 x 12 by the end of June.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Flat BB Bench: 135 x 15, 185 x 10, 205 x 8, 225 x 4, 205 x 6

Incline DB Bench: 75 x 10, 7, 6, 65 x 11

Cable Crossovers (from Top): 70 x 12, 12, 12, 12
ssw.
Push Ups: 25, 25, 25, 25

Pec Deck: 140 x 12, 120 x 12, 12

Leg Lifts (lying flat on back): 15, 15, 15
ssw.
Ab Roller: 10, 10, 10

Misc.
- 173.8 pounds morning weight.

[jackedrabbit]

6/2/2010 - BACK / TRAPS / REAR DELTS

Thoughts & Comments
- First time deadlifting in about 3 months and I was able to grip and rip 405 x 5 easily for my last set after 315 x 5 and 365 x 5. This is a good sign.
- Using supersets I do one exercise which focuses on back thickness, following with a second exercise which focuses on back width. I take a 30 second break between exercises.
- The T-Bar Row/Lat Pulldown and BB Row/Pull Up are serious combos and I just pick one of them for each back workout. One is enough, trust me!
- Yesterday I chose the T-Bar Row/Lat Pulldown combo. I may stick with this again for my next back workout to compare numbers and see if I make any progress.
- Traps do not get too much focus when I train them with back, since they get hit pretty hard when I do them with shoulders.

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

Deadlift: 315 x 5, 365 x 5, 405 x 5

T-Bar Row: 70 x 12, 10, 9
ssw.
Lat Pulldown: 120 x 12, 9, 110 x 9

BB Shrug: 245 x 10, 10, 10, 10

Seated Cable Row: 120 x 12, 140 x 11, 10
ssw.
CG Lat Pulldown: 150 x 12, 10, 10

DB Rear Laterals: 20 x 12, 12, 25 x 10

Misc.
- 176.6 pounds morning weight
- I will WITHOUT EXCEPTION deadlift 500 x 1 by the end of June. I've been chasing this elusive (well, elusive to me) number for a good 2 years now and damn it, it's about time I made this happen. It's only 500 pounds...what's the problem?

JQVdylyeRIU

- First things first - let's see if I can at least get back to repping out 425-455 like I was doing here back in early 2009. I think I could do 425-435...next week?

7sAyUVDaWqI

[jackedrabbit]

Cool, Subbed!

Is the Am LI fasted??

Yes.

[zmcdole]

Good stuff in the log. I noticed that you said you like to train instinctively. I used to do that. I knew what muscle groups I was gonna work that day, but I never knew what movements I was going to do until I got into the gym. It worked well when I was logging my lifts and making an effort to do them again so that I could progress. However, I'm not always able to use the equipment that I want to use and I would just go do another movement. I stopped training instinctively and started doing DC (doggcrapp) and I've made more progress in the last month than I made during my last offseason altogether. My strength gains have been nothing short of incredible. I attribute most of my success to keeping a log, knowing exactly what movements I'm gonna be doing as well as the weight, being intentional about making progress, and being consistent week in and week out with the movements and not switching it up too often. Each muscle group that I work has 3 different workouts so there's plenty of variety in my workouts.

I'm not suggesting you do DC, although I think it's the shiz! I am suggesting that you be a little more structured with your workouts. I can PROMISE you a 500 deadlift will come a lot faster if you do. You may even surprise yourself and end up pulling quite a bit more than what you thought was possible. Keep up the good work. Your postcontest rebound looks to have been incredibly successful. GOOD JOB!

[Zarazen]

Hey, congrats on the placings and getting your off-season off to a great start.

What is your thought process behind having the protein intake so high?

[TheHoosierWhey]

In for this. I used to follow your log back in the summer of '08 and wow you have made some crazy progress since the last time ive checked up on you. Def inspirational. Your body has changed a lot my man and i will be following all the way. Keep it up!

[scoobysnacks]

Hey, congrats on the placings and getting your off-season off to a great start.

What is your thought process behind having the protein intake so high?

More so its for caloric needs....Dont want to really raise carbs to fast as they are already pretty high as well and he just came off an 18 week cutter for a show.

[jackedrabbit]

Good stuff in the log. I noticed that you said you like to train instinctively. I used to do that. I knew what muscle groups I was gonna work that day, but I never knew what movements I was going to do until I got into the gym. It worked well when I was logging my lifts and making an effort to do them again so that I could progress. However, I'm not always able to use the equipment that I want to use and I would just go do another movement. I stopped training instinctively and started doing DC (doggcrapp) and I've made more progress in the last month than I made during my last offseason altogether. My strength gains have been nothing short of incredible. I attribute most of my success to keeping a log, knowing exactly what movements I'm gonna be doing as well as the weight, being intentional about making progress, and being consistent week in and week out with the movements and not switching it up too often. Each muscle group that I work has 3 different workouts so there's plenty of variety in my workouts.

I'm not suggesting you do DC, although I think it's the shiz! I am suggesting that you be a little more structured with your workouts. I can PROMISE you a 500 deadlift will come a lot faster if you do. You may even surprise yourself and end up pulling quite a bit more than what you thought was possible. Keep up the good work. Your postcontest rebound looks to have been incredibly successful. GOOD JOB!

I hear what you are saying and I do intend on trying DC training later on this year, probably in the fall/winter. Jason actually uses DC and he has told me his gains have been nothing short of phenomenal.

I think you may have misunderstood me though about the whole instinctive training thing - I'm not all over the map with my exercises, sets, and reps like I may have led you to believe. My workouts do have structure and I do stick with the same exercises and rep schemes for a certain period of time to track my progress, etc. I just meant that sometimes, if I feel like going a tad heavier, like 4 reps instead of 6 reps, I'll do it. Or if I feel like adding a "pump set" to the end of a workout I have no problem blasting something out for 12-15 reps.

Hope that clears things up a bit. Once you see a few weeks' worth of my workouts it will become clear...there's a method to my madness!

[jackedrabbit]

6/3/2010 - ARMS / CALVES

Thoughts & Comments
- I'm still making huge strides here with my arm training - making progress means growth, and since my arms are a severe weak point, I like growth!
- Highlight of the day was getting my deep tissue massage after this workout. I get massages every two weeks for one hour. I've found that massages have really helped me recover from my workouts faster in addition to helping manage water retention in my legs, which I still get from time to time.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 100 x 12, 10, 105 x 7
ssw.
CGBP: 185 x 12, 195 x 10, 205 x 6, 4

DB Curl: 50 x 10, 9, 45 x 10
ssw.
Weighted Dips: BW+55 x 10, 10, 10

Machine Curl: 90 x 15, 15, 15
ssw.
Tricep Pressdown (V-Bar): 70 x 15, 80 x 13, 12

Seated Calf Raise: Had to skip this...late for massage!

Misc.
- 180.6 pounds morning weight.

[zmcdole]

I hear what you are saying and I do intend on trying DC training later on this year, probably in the fall/winter. Jason actually uses DC and he has told me his gains have been nothing short of phenomenal.

I think you may have misunderstood me though about the whole instinctive training thing - I'm not all over the map with my exercises, sets, and reps like I may have led you to believe. My workouts do have structure and I do stick with the same exercises and rep schemes for a certain period of time to track my progress, etc. I just meant that sometimes, if I feel like going a tad heavier, like 4 reps instead of 6 reps, I'll do it. Or if I feel like adding a "pump set" to the end of a workout I have no problem blasting something out for 12-15 reps.

Hope that clears things up a bit. Once you see a few weeks' worth of my workouts it will become clear...there's a method to my madness!


I see what you're saying now. I do those exact same things! Keep up the good work. You seem to be very dedicated. You're work ethic, attention to detail, and even being anal about some things is gonna pay off in the end. Just don't take it for granted. We're very blessed to be able to go to the gym, buy supps, eat as much as we want, etc. It can all be taken away in the blink of an eye.

[co1e_train]

I see what you're saying now. I do those exact same things! Keep up the good work. You seem to be very dedicated. You're work ethic, attention to detail, and even being anal about some things is gonna pay off in the end. Just don't take it for granted. We're very blessed to be able to go to the gym, buy supps, eat as much as we want, etc. It can all be taken away in the blink of an eye.

Amen brother!



Jacked, looking awesome bro! That 500 lbs will be a breeze soon enough. Keep killin it!

-the train

[Bnizzle163]

:eek: dude you gained 30lbs post contest and still look that lean?! Talk about a good rebound.

Nice deads by the way. You are definitely one strong dude.

[jackedrabbit]

5/30/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- Just going back though my training notebook to post the workouts I've completed this week to get things caught up here.
- My training rotation is screwed up because of traveling so I'm really just going by feel and training what has recovered, what I feel like training, etc.
- "ssw." = super-set with. I train using a lot of super-setting to save time and keep things super intense!

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

Arnold Press: 55 x 8, 6, 45 x 8, 8
ssw.
DB Laterals: 20 x 10, 25 x 10, 10, 10

Seated BB Military Press: 95 x 10, 105 x 10, 110 x 8, 6
ssw.
DB Front Raises: 25 x 10, 15 x 10, 10

Barbell Shrug: 225 x 10, 245 x 10, 8, 6
ssw.
DB Rear Laterals: 12 x 10, 10, 15 x 10

DB Shrug: 75 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 50 x 12, 12, 12

Misc.
- 175.2 pounds morning weight.

6/4/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- Going forward I'll quote my previous workout to compare numbers and track progress.
- I went on a shopping spree and bought a ton of awesome gym gear today - a belt for weighted dips, several Under Armour shirts and shorts and a MUCH NEEDED pair of sneakers!
- Wasn't planning on training today but after buying all that stuff I couldn't resist taking it all for a test drive...lol.
- Killed this workout and beat the numbers from my previous shoulder workout. I really focused on form with the dumbbell movements.

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

Arnold Press: 55 x 10, 7, 6, 45 x 6
ssw.
DB Laterals: 25 x 10, 10, 9, 20 x 10

Seated BB Military Press: 115 x 10, 10, 8, 135 x 5
ssw.
DB Front Raises: 15 x 10, 10, 10, 9

Barbell Shrug: 255 x 10, 10, 10, 8
ssw.
DB Rear Laterals: 15 x 10, 10, 10, 10

DB Shrug: 80 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 70 x 12, 12, 12

Misc.
- 177.8 pounds morning weight.
- Some post-workout pictures of me wearing my new gym gear:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2757.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2750.jpg

[jackedrabbit]

6/5/2010 - LEGS / ABS

Thoughts & Comments
- Overslept this morning and basically spent my entire day shoving my face with food in order to get all of my meals in. Fun on paper, but not so fun in practice. For one of my meals which calls for oats, I just ate them raw. No room for cooked oats in my belly.
- I had an awesome leg workout despite fear that my lateral meniscus would be a pain - literally. A short story about me: I tore my right lateral meniscus a few years ago squatting and my knee hasn't been the same since. I was referred to an orthopedic surgeon but I never went through with a procedure. Every now and then it still clicks and feels tight. Changes in weather or pressure also affect it. When I woke up this morning I just knew it would be "one of those days" with my knee but when my training partner told me he wanted to do legs I couldn't say no - it would be the perfect workout to finish off another excellent week of gaining strength and size so off to the gym I went...and I had a blast.
- The way I currently structure my leg workout is this: the Squat and Leg Press each serve as an "overall leg development movement" since I feel that they target everything (quads, hams, calves, glutes). I do 3-4 working sets of the "overall leg development movement", followed up with a superset of either a "quad focus" or a "ham focus" exercise with a calf movement. For example - I begin with Squats to hit everything and then I move on to SLDL's which focuses on the hams, which I superset with Seated Calf Raises. After Squats and supersetting the SLDL's and Seated Calf Raises I move on to the Leg Press, another "overall leg development movement". The Leg Press is followed up with a superset of Good Mornings ("ham focus") and Standing Calf Raises.
- I began my leg training with Squats as the anchor exercise and focused on hams. Since I've been doing this for several weeks now, my next leg workout will call for conventional deadlifts as the "anchor lift". I also plan to change the focus movements to quads. It will probably look something like this:

Deadlift (overall exercise, more of a focus on hams and glutes)

Single Leg Extension (focus on quads)
ssw.
Seated Calf (supersetted with the extensions)

Hack Squat (another overall exercise)

DB Lunge (focus on quads, although one can argue that this is also an "overall" type of movement)
ssw.
Standing Calf (supersetted with the lunges)

...so on and so forth. I'll probably throw in some adductor and abductor work and also change the ab exercises.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Squat: 135 x 12, 225 x 12, 245 x 12, 275 x 10, 315 x 5

SLDL: 215 x 10, 10, 10
ssw.
Seated Calf Raise: 115 x 10, 10, 10

Leg Press: 495 x 10, 10, 10

Good Mornings: 100 x 10, 9, 9
ssw.
Standing Calf Raise: 195 x 10, 8, 8

Leg Extension: 150 x 15, 15, 14
ssw.
Lying Leg Curl: 90 x 15, 15, 14

Leg Lifts (lying flat on back): 20, 20, 20
ssw.
Ab Roller: 10, 10, 10

Misc.
- 179.0 pounds morning weight.
- Here's a video of an old squat PR. My squat strength is coming back fast and it's only a matter of time (a few more weeks) before I'm back to this previous best.

gCwK85kp05Y

[DanTheManB]

get deeper brah!

[jackedrabbit]

get deeper brah!

I wish I could but with my bad knee it's not a good idea to push my luck, especially when the injury happened because I was squatting 315 "ass-to-grass" a few years back. Squatting makes me nervous to this day, especially when my knee still clicks and sticks from time to time. It's basically an injury that will nag me for the rest of my life... :(

Every now and then I'll have a good day and I'm able to go deeper but for the most part I just try to stay a touch above parallel. I don't have an issue with my leg development by squatting higher than parallel and I think the whole "you have to go ATG or it's not a real squat" mindset is complete crap. A lot of people (not saying that you are one of them) focus too much on the silly Animal Pak mentality and ignore an individual's biomechanics, history of injuries, etc.

[jackedrabbit]

6/6/2010 - Superhuman Recovery

Prior Week Recap - 5/30/2010 - 6/5/2010
Another solid week in the books. Looking back in my notebook I realize now that I have trained for the past 5 days straight! I've been going by feel and each workout I've felt recovered and ready to go so this is awesome. It could be the drop in cardio, from 45 min. down to 30 min. but either way I love training and can't get enough of the gym and as they say "time flies when you're having fun" - it certainly did, 5 days of training and I didn't even blink twice.

I nailed my diet all week and I squatted 275 x 10 yesterday (6/5). I should have just gone for those 2 extra reps because now I can't say I reached the goal I set, but I wanted to save some gas for 315...oh well. Not doing so well in terms of refraining from shaving...lol. I can't stand the stubble! Ahhh...things will definitelty need to get ugly before they get pretty again.

All week I've been holding onto 180-181 morning weight. Finally broke 180...hell yeah!

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384693517_18600803_3352804.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384633637_18600803_3352803.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384643617_18600803_3352803.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384698507_18600803_3352804.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384668567_18600803_3352803.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384678547_18600803_3352804.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384653597_18600803_3352803.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/31740_571384648607_18600803_3352803.jpg

Current Week Goals - 6/6/2010 - 6/12/2010
1. Nail my diet because I'm planning a cheat meal this weekend with some friends, most likely going to Fire & Ice (http://fire-ice.com/index.php?src=) where you pick and choose your own meats, seafood, carbs, veggies and sauce and they cook it up for you on this HUGE grill.

2. Bench 225 x 6 (or better), Squat 315 x 8 (or better) and Deadlift 405 x 10 (or 455 x 5). I'll try to get videos of each.

Training & Cardio
ARMS / CALVES
BACK / TRAPS / REAR DELTS
CHEST / ABS
SHOULDERS / TRAPS
LEGS / ABS

30 min. AM LI Cardio (every day)

Nutrition (P/C/F)
Training - 300/415/65
Non-Training - 300/315/70

Supplementation
Multivitamin
Fish Oil
Vitamin C
Vitamin D
Vitamin E
Xtend
Creatine
Glutamine

[CM82682]

I wish I could but with my bad knee it's not a good idea to push my luck, especially when the injury happened because I was squatting 315 "ass-to-grass" a few years back. Squatting makes me nervous to this day, especially when my knee still clicks and sticks from time to time. It's basically an injury that will nag me for the rest of my life... :(

Every now and then I'll have a good day and I'm able to go deeper but for the most part I just try to stay a touch above parallel. I don't have an issue with my leg development by squatting higher than parallel and I think the whole "you have to go ATG or it's not a real squat" mindset is complete crap. A lot of people (not saying that you are one of them) focus too much on the silly Animal Pak mentality and ignore an individual's biomechanics, history of injuries, etc.

I lurk in here so I just wanted to add to this. I tore my ACL, MCL, and meniscus back in 2002. I, like JR, get to about parallel and dont go much deeper then that because my body (knee) bascally doesnt want to or feel comfortable going much deeper then that. I get days when my knee feels like its clicks and sticks just like you and on days when the weather seems to be changing. Some days the knee is great, and some days the knee is not so great and you never really know what your going to get from day to day.

[jackedrabbit]

6/6/2010 - AM LI CARDIO / NON-TRAINING DAY

Thoughts & Comments
- I didn't want to ruin my new sneakers so I high-tailed it to the gym for my AM LI cardio when I saw that it was POURING yet again this morning. Yuck, we've been cloudy and just nasty in MA for days now - crazy T-storms that come and go, hail warnings and even a tornado warning for Central MA! Yikes.
- Aaaahhh...my mom is tempting me with homemade pork (lean pork) dumplings! It's one of my favorite meals but I really do want to stick to my diet...decisions, decisions.

- EDIT: Said no to the dumplings and made my mom cry but I enjoyed some cherries while watching the Celtics game with the fam after dinner (I had my own meal with them at the table).

Nutrition (P/C/F)
300/315/70

+ about 2 cups of cherries

Training & Cardio
AM LI: 30 min. treadmill walk (Incline = 5, Speed = 3.3)

Misc.
- 179.8 pounds morning weight.
- New pictures in my weekly recap posting above.

[jackedrabbit]

6/3/2010 - ARMS / CALVES

Thoughts & Comments
- I'm still making huge strides here with my arm training - making progress means growth, and since my arms are a severe weak point, I like growth!
- Highlight of the day was getting my deep tissue massage after this workout. I get massages every two weeks for one hour. I've found that massages have really helped me recover from my workouts faster in addition to helping manage water retention in my legs, which I still get from time to time.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 100 x 12, 10, 105 x 7
ssw.
CGBP: 185 x 12, 195 x 10, 205 x 6, 4

DB Curl: 50 x 10, 9, 45 x 10
ssw.
Weighted Dips: BW+55 x 10, 10, 10

Machine Curl: 90 x 15, 15, 15
ssw.
Tricep Pressdown (V-Bar): 70 x 15, 80 x 13, 12

Seated Calf Raise: Had to skip this...late for massage!

Misc.
- 180.6 pounds morning weight.

6/7/2010 - ARMS / CALVES

Thoughts & Comments
- Great workout this afternoon with the little bro. Made some improvments over last week's numbers.
- A lady who used to come to the gym a lot who I haven't seen in some time saw me today and did a double take. She came up to me and said, "oh my God - wow you look BIG! What have you been doing???". Felt good. :)

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 100 x 12, 105 x 8, 7
ssw.
CGBP: 185 x 12, 205 x 9, 7, 6

DB Curl: 50 x 10, 10, 10, 35 x 15 (pump set)
ssw.
Weighted Dips: BW+55 x 10, 10, 10, BW x 25 (pump set)

Machine Curl: 100 x 13, 12, 90 x 15, 14
ssw.
Tricep Pressdown (V-Bar): 80 x 15, 15, 14, 90 x 8

Seated Calf Raise: 115 x 10, 10, 10, 10

Misc.
- 177.6 pounds morning weight.

[Zarazen]

I didn't want to ruin my new sneakers so I high-tailed it to the gym for my AM LI cardio when I saw that it was POURING yet again this morning.

LOL this made me laugh. I'm the exact same way with all my clothes not even just gym attire. I have a dedicated "rain" day pair of sneakers I wear to the gym when the weather is bad.

[jackedrabbit]

6/2/2010 - BACK / TRAPS / REAR DELTS

Thoughts & Comments
- First time deadlifting in about 3 months and I was able to grip and rip 405 x 5 easily for my last set after 315 x 5 and 365 x 5. This is a good sign.
- Using supersets I do one exercise which focuses on back thickness, following with a second exercise which focuses on back width. I take a 30 second break between exercises.
- The T-Bar Row/Lat Pulldown and BB Row/Pull Up are serious combos and I just pick one of them for each back workout. One is enough, trust me!
- Yesterday I chose the T-Bar Row/Lat Pulldown combo. I may stick with this again for my next back workout to compare numbers and see if I make any progress.
- Traps do not get too much focus when I train them with back, since they get hit pretty hard when I do them with shoulders.

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

Deadlift: 315 x 5, 365 x 5, 405 x 5

T-Bar Row: 70 x 12, 10, 9
ssw.
Lat Pulldown: 120 x 12, 9, 110 x 9

BB Shrug: 245 x 10, 10, 10, 10

Seated Cable Row: 120 x 12, 140 x 11, 10
ssw.
CG Lat Pulldown: 150 x 12, 10, 10

DB Rear Laterals: 20 x 12, 12, 25 x 10

Misc.
- 176.6 pounds morning weight
- I will WITHOUT EXCEPTION deadlift 500 x 1 by the end of June. I've been chasing this elusive (well, elusive to me) number for a good 2 years now and damn it, it's about time I made this happen. It's only 500 pounds...what's the problem?

JQVdylyeRIU

- First things first - let's see if I can at least get back to repping out 425-455 like I was doing here back in early 2009. I think I could do 425-435...next week?

7sAyUVDaWqI

6/8/2010 - BACK / TRAPS / REAR DELTS

Thoughts & Comments
- Gonna be doing deads with legs for a bit going forward so tonight I did both of my back combos (BB Row/Pull Ups and T-Bar Row/Lat Pulldown) to slaughter my back!
- Workout took a bit longer than usual since I was yappin' but not too bad - 1 hour and 30 minutes.
- I've been snacking on my diet - a handful of Cheerios here, a piece of fruit there, extra granola on top of my cottage cheese...and I think it's catching up. I've noticed that I definitely don't look as dry and crisp and some lines have vanished. Time to reel it in for the next few days and possibly forgo my planned cheat meal this weekend. I need to follow my offseason diet as if it were a prep diet. No eyeballing! No snacking! The leaner I keep my bulk, the longer I can bulk for. Need to remind myself of this.

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

BB Row: 135 x 12, 145 x 12, 155 x 11, 165 x 9, 8
ssw.
Pull Ups: BW x 10, 10, 10, BW+10 x 9

T-Bar Row: 80 x 12, 10, 9, 8
ssw.
Lat Pulldown: 130 x 9, 120 x 10, 10, 110 x 12

BB Shrug: 275 x 8, 7, 5

Seated Cable Row: 150 x 10, 9, 9
ssw.
CG Lat Pulldown: 150 x 10, 10, 10

DB Rear Laterals: 20 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 70 x 12, 12, 12

Misc.
- 180.4 pounds morning weight.

[jackedrabbit]

6/1/2010 - CHEST / ABS

Thoughts & Comments
- This was a GREAT workout and I was (and still am) very happy with how my strength has come back so quickly! :)
- My previous best was 225 x 8 on the bench press. I want to get 225 x 12 by the end of June.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Flat BB Bench: 135 x 15, 185 x 10, 205 x 8, 225 x 4, 205 x 6

Incline DB Bench: 75 x 10, 7, 6, 65 x 11

Cable Crossovers (from Top): 70 x 12, 12, 12, 12
ssw.
Push Ups: 25, 25, 25, 25

Pec Deck: 140 x 12, 120 x 12, 12

Leg Lifts (lying flat on back): 15, 15, 15
ssw.
Ab Roller: 10, 10, 10

Misc.
- 173.8 pounds morning weight.

6/9/2010 - CHEST / ABS

Thoughts & Comments
- Nailed my goal of benching 225 x 6 or better. I got 7 reps tonight! :)
- I was on FIRE tonight. Felt like I could go on forever. Smashed last week's numbers.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Flat BB Bench: 135 x 15, 185 x 10, 205 x 10, 225 x 7, 5, 205 x 8, 185 x 10

Incline DB Bench: 75 x 10, 10, 85 x 4, 75 x 10

Cable Crossovers (from Top): 70 x 12, 12, 12, 12
ssw.
Push Ups: 25, 25, 25, 25

Pec Deck: 140 x 12, 12, 12, 12

Decline Sit Up (w/Med Ball): 10-pound ball x 25, 25, 25

Leg Lifts (lying flat on back): 15, 15, 15
ssw.
Ab Roller: 10, 10, 10

Misc.
- 179.6 pounds morning weight.
- I'm leaving for Tampa, FL to visit a friend from the 23rd to the 27th. I need to look good for him (no homo) and the ladies so it's time to follow my offseason diet as if I were prepping for another show. I want to keep the gains coming while limiting fat accumulation. This means no cheat meals and absolutely no snacking.
- Quick picture I took this morning:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG00463-20100609-0755.jpg

[zmcdole]

Sick abs. Again, your dedication is admirable. If it doesn't bother you to stick to a diet and be strict then by all means do it. Some people can't do it and need a mental break during the offseason and that's fine. My mental breaks are my cheat meals on Sat or Sunday. Everyone has their own methods and or way of thinking about things and they're entitled to do those things or think how they wanna think. As long as your happy and making good progress (building muscle/getting stronger) keep doing what you're doing.

Besides you're eating quite a bit right now (3445 calories if my math is correct) so you shouldn't be craving/snacking too much.

[jackedrabbit]

Sick abs. Again, your dedication is admirable. If it doesn't bother you to stick to a diet and be strict then by all means do it. Some people can't do it and need a mental break during the offseason and that's fine. My mental breaks are my cheat meals on Sat or Sunday. Everyone has their own methods and or way of thinking about things and they're entitled to do those things or think how they wanna think. As long as your happy and making good progress (building muscle/getting stronger) keep doing what you're doing.

Besides you're eating quite a bit right now (3445 calories if my math is correct) so you shouldn't be craving/snacking too much.

What's a cheat meal for you? Do you ever go all out at a buffet or are you always controlled in some way? Jason has told me that a cheat meal is a normal sized meal just composed of off-plan foods or perhaps "dirty foods", whatever I desire to eat. He stressed the concept of NORMAL SIZED meal though. But then again, back then I had binge eating and general eating issues so I don't know what he'd say now since I haven't really asked him about buffets and stuff. Just wondering about you though.

[zmcdole]

What's a cheat meal for you? Do you ever go all out at a buffet or are you always controlled in some way? Jason has told me that a cheat meal is a normal sized meal just composed of off-plan foods or perhaps "dirty foods", whatever I desire to eat. He stressed the concept of NORMAL SIZED meal though. But then again, back then I had binge eating and general eating issues so I don't know what he'd say now since I haven't really asked him about buffets and stuff. Just wondering about you though.

I try and stay away from buffets. However, this past weekend I managed to go eat at one and practice some self control. I went with my wife, father in law, and wife's grandmother because my wife's grandmother was taking my father and law out for his bday.

If I'm gonna do a cheat meal I usually just eat something that is not normally what I would eat. I actually look up the calories of the meal that I'm gonna eat before I go out and eat it. I also adjust my diet that day by taking out a lot of the fats and some carbs to pad the cheat so that I don't go over by an insane amount. I know one meal isn't gonna make a huge difference if any at all. However, this is what I've been doing and it's been working well. I also try and have my cheat meals on leg days since I tend to eat a little bit more on those days anyways.

So yeah, I try and stay away from buffets because I can get out of control really fast. I nice meal at a restaurant and some frozen yogurt for dessert is very satisfying to me.

[jackedrabbit]

I try and stay away from buffets. However, this past weekend I managed to go eat at one and practice some self control. I went with my wife, father in law, and wife's grandmother because my wife's grandmother was taking my father and law out for his bday.

If I'm gonna do a cheat meal I usually just eat something that is not normally what I would eat. I actually look up the calories of the meal that I'm gonna eat before I go out and eat it. I also adjust my diet that day by taking out a lot of the fats and some carbs to pad the cheat so that I don't go over by an insane amount. I know one meal isn't gonna make a huge difference if any at all. However, this is what I've been doing and it's been working well. I also try and have my cheat meals on leg days since I tend to eat a little bit more on those days anyways.

So yeah, I try and stay away from buffets because I can get out of control really fast. I nice meal at a restaurant and some frozen yogurt for dessert is very satisfying to me.

I imagine that type of an approach would be possible on my diet although I'd have to run it by my coach. Right now, I just have one meal a week if I crave it or if an opportunity with family and friends presents itself. I'd rather save my cheats for times when I can enjoy it with company...good company, you know?

But your answer is pretty much what I was expecting from you. Dedicated yet sensible.

[jackedrabbit]

6/10/2010 - AM LI CARDIO / NON-TRAINING DAY

Thoughts & Comments
- Went grocery shopping today, cleaned up around the house...nothing too exciting.
- I'm working at my parents' sushi place tonight so I'll be on my feet all night running around. Extra cardio to stay LEAN!

Nutrition (P/C/F)
300/315/70

Training & Cardio
AM LI: 30 min. walk outside

Misc.
- 180.4 pounds morning weight.

[jackedrabbit]

6/7/2010 - ARMS / CALVES

Thoughts & Comments
- Great workout this afternoon with the little bro. Made some improvments over last week's numbers.
- A lady who used to come to the gym a lot who I haven't seen in some time saw me today and did a double take. She came up to me and said, "oh my God - wow you look BIG! What have you been doing???". Felt good. :)

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 100 x 12, 105 x 8, 7
ssw.
CGBP: 185 x 12, 205 x 9, 7, 6

DB Curl: 50 x 10, 10, 10, 35 x 15 (pump set)
ssw.
Weighted Dips: BW+55 x 10, 10, 10, BW x 25 (pump set)

Machine Curl: 100 x 13, 12, 90 x 15, 14
ssw.
Tricep Pressdown (V-Bar): 80 x 15, 15, 14, 90 x 8

Seated Calf Raise: 115 x 10, 10, 10, 10

Misc.
- 177.6 pounds morning weight.

6/11/2010 - ARMS / CALVES

Thoughts & Comments
- Decided to hit arms today instead of shoulders. I'll do legs tomorrow and shoulders on Sunday.
- SICK workout - numbers are up from last time. Progress baby, progess!

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 105 x 12, 9, 6
ssw.
CGBP: 185 x 12, 205 x 10, 8, 5

DB Curl: 50 x 10, 10, 10, 40 x 15 (pump set)
ssw.
Weighted Dips: BW+70 x 10, 10, 8, BW x 25 (pump set)

Machine Curl: 100 x 14, 10, 90 x 13
ssw.
Tricep Pressdown (V-Bar): 80 x 15, 14, 90 x 12

Seated Calf Raise: 135 x 10, 10, 10

Misc.
- 179.4 pounds morning weight.
- Last night around 1am I was STARVING and simply craving carbs...so I ate 4 bagels! But for some strange reason I woke up this morning looking quite sharp and dry. Go figure. I probably needed those extra carbs and calories but I won't make this a habit. The craving last night was insanely intense...

[jackedrabbit]

6/5/2010 - LEGS / ABS

Thoughts & Comments
- Overslept this morning and basically spent my entire day shoving my face with food in order to get all of my meals in. Fun on paper, but not so fun in practice. For one of my meals which calls for oats, I just ate them raw. No room for cooked oats in my belly.
- I had an awesome leg workout despite fear that my lateral meniscus would be a pain - literally. A short story about me: I tore my right lateral meniscus a few years ago squatting and my knee hasn't been the same since. I was referred to an orthopedic surgeon but I never went through with a procedure. Every now and then it still clicks and feels tight. Changes in weather or pressure also affect it. When I woke up this morning I just knew it would be "one of those days" with my knee but when my training partner told me he wanted to do legs I couldn't say no - it would be the perfect workout to finish off another excellent week of gaining strength and size so off to the gym I went...and I had a blast.
- The way I currently structure my leg workout is this: the Squat and Leg Press each serve as an "overall leg development movement" since I feel that they target everything (quads, hams, calves, glutes). I do 3-4 working sets of the "overall leg development movement", followed up with a superset of either a "quad focus" or a "ham focus" exercise with a calf movement. For example - I begin with Squats to hit everything and then I move on to SLDL's which focuses on the hams, which I superset with Seated Calf Raises. After Squats and supersetting the SLDL's and Seated Calf Raises I move on to the Leg Press, another "overall leg development movement". The Leg Press is followed up with a superset of Good Mornings ("ham focus") and Standing Calf Raises.
- I began my leg training with Squats as the anchor exercise and focused on hams. Since I've been doing this for several weeks now, my next leg workout will call for conventional deadlifts as the "anchor lift". I also plan to change the focus movements to quads. It will probably look something like this:

Deadlift (overall exercise, more of a focus on hams and glutes)

Single Leg Extension (focus on quads)
ssw.
Seated Calf (supersetted with the extensions)

Hack Squat (another overall exercise)

DB Lunge (focus on quads, although one can argue that this is also an "overall" type of movement)
ssw.
Standing Calf (supersetted with the lunges)

...so on and so forth. I'll probably throw in some adductor and abductor work and also change the ab exercises.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Squat: 135 x 12, 225 x 12, 245 x 12, 275 x 10, 315 x 5

SLDL: 215 x 10, 10, 10
ssw.
Seated Calf Raise: 115 x 10, 10, 10

Leg Press: 495 x 10, 10, 10

Good Mornings: 100 x 10, 9, 9
ssw.
Standing Calf Raise: 195 x 10, 8, 8

Leg Extension: 150 x 15, 15, 14
ssw.
Lying Leg Curl: 90 x 15, 15, 14

Leg Lifts (lying flat on back): 20, 20, 20
ssw.
Ab Roller: 10, 10, 10

Misc.
- 179.0 pounds morning weight.
- Here's a video of an old squat PR. My squat strength is coming back fast and it's only a matter of time (a few more weeks) before I'm back to this previous best.

gCwK85kp05Y

6/12/2010 - LEGS / ABS

Thoughts & Comments
- Holy crap...this workout DESTROYED ME (and my training partner). We couldn't walk after. No lie.
- My deadlift strength is coming back quick...425 x 5 felt light!
- Focused on QUADS this time. I will repeat this workout once more before going back to squats as my anchor lift and focusing on HAMSTRINGS.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Deadlift: 405 x 5, 425 x 5, 315 x 20

Leg Extension: 170 x 8, 8, 6
ssw.
Standing Calf Raise: 210 x 8, 8, 7

DB Lunge: 35 x 3 lengths of circuit training area (about 10-12 steps)
ssw.
Seated Calf Raise: 135 x 10, 9, 9

Leg Press: 315 x 20, 20, 20

Scissor Leg Lifts: 20, 20, 20

Misc.
- 180.4 pounds morning weight

[bucsfan]

Great log man, good luck.

[jackedrabbit]

6/13/2010 - The Set Point Theory

Prior Week Recap - 6/6/2010 - 6/12/2010
This past week was very successful in the gym - I surpassed my bench press goal and I did equally well with my deadlift (I didn't end up doing squats). All other lifts have also gone up and it seems like there's no end to my progress! Unfortunately, the past week was also very UNsuccessful in the kitchen. I failed to follow my diet plan 100% and on one particular night, I gave into cravings and ended up inhaling an entire box of Pumpkin and Flax Seed granola with 2 tubs of 2% cottage cheese to boot! Man, it was delicious...

That leads me to talk about the Set Point Theory, which many of you may have heard about, read about, or experienced yourself although you probably had no freaking clue what was going on. Without pulling from other sources or quoting articles, what I understand the Set Point Theory to be is the body's natural homeostasis point when referring to body fat levels. Basically a level of body fat which your body prefers to hold and by being lower than this preferred level the body will "fight" to get you there by means of uncontrollable cravings, mood swings, etc. It will get you to eat enough to gain enough fat to reach that level of homeostasis. The opposite is true for being above the set point. At body fat levels higher than your body prefers to be, it will increase temperature and in turn, metabolism. Maybe you might become more fidgety and sweaty.

I had no problem following my contest prep diet. All of those weeks were flawless (ok, maybe except for that one night where I ate an entire jar of Walden Farms' Chocolate Dip a few days out) but that didn't do a damn thing. The problem I am facing now is that my will power seems to be slipping. These little diet slips and blips bother me because I pride myself on my ability to follow a plan, on my self control. I mean, without it what's the sense of any great plan?

I've never been this lean at over 180 pounds and I don't think my body likes it. I feel great though and I'm not moody or anything (which being below set point may cause some to be) but I bet there's something funky going on with my Leptin and Ghrelin hormones (the hunger and weight loss/gain hormones).

Either way, I will fight this. I've worked too hard to let something stupid like EVOLUTION ruin my hard work...haha! No but seriously, next time I get the urge to eat 4 blueberry bagels (like I did a few weeks ago) or another box of granola which costs damn near SEVEN DOLLARS (it's organic!) I will simply get up to go outside and start walking.

My set point is going to be no higher than 10-12%. I am resetting my set point. Anyway, here I am at 183 pounds morning weight:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2828.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2827-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2830.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2829.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2826.jpg

Current Week Goals - 6/13/2010 - 6/19/2010
1. Remove myself from the situation if another craving or binge episode presents itself. No matter how late at night it is, I will go outside for a quick 10-15 minute walk. I need to do this to regain my self-control and STOP eating more than I should - on plan foods or not, too many cals = fat city. Time to fight back.

2. Bench 225 x 10 (last workout I got 7 reps) and Deadlift 455 x 5 (last workout I got 425 x 5 easily).

Training & Cardio
ARMS / CALVES
BACK / TRAPS / REAR DELTS
CHEST / ABS
SHOULDERS / TRAPS
LEGS / ABS

30 min. AM LI Cardio (every day)

Nutrition (P/C/F)
Training - 343.9/473.5/71.5 = 3893 Cals
Non-Training - 344.2/376.8/76.6 = 3530 Cals

- Jason added an 8th meal to my diet to combat my cravings. If I get enough calories throughout the day, chances are I won't be craving more carbs and calories at night.
- To reach 8 meals I'm duplicating meals 5 and 6 on the plan.

Supplementation
Multivitamin
Fish Oil
Vitamin C
Vitamin D
Vitamin E
Xtend
Creatine
Glutamine

[DanTheManB]

diet soda might help a lot too man. i wouldnt worry SO much as you're lifting heavy again and need the energy. you've done awesome with the re-comp

[jackedrabbit]

diet soda might help a lot too man. i wouldnt worry SO much as you're lifting heavy again and need the energy. you've done awesome with the re-comp

Ya know the funny thing is now I HATE diet soda and sugar free gum. I drank soda like no tomorrow and chewed gum like it was my job during prep and for some reason the taste of both things just makes me want to puke now haha.

My worry and stress isn't so much about getting a little fat but more so about not following Jason's plan. My coach knows his stuff and I'm paying for his guidance, so to not follow the plan I've been given is just a waste of money and a waste of my time and his.

I will get things under control. This week will be perfect, especially now that I'm up to 8 meals per day and damn near 4K cals!!!!!

[jackedrabbit]

6/4/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- Going forward I'll quote my previous workout to compare numbers and track progress.
- I went on a shopping spree and bought a ton of awesome gym gear today - a belt for weighted dips, several Under Armour shirts and shorts and a MUCH NEEDED pair of sneakers!
- Wasn't planning on training today but after buying all that stuff I couldn't resist taking it all for a test drive...lol.
- Killed this workout and beat the numbers from my previous shoulder workout. I really focused on form with the dumbbell movements.

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

Arnold Press: 55 x 10, 7, 6, 45 x 6
ssw.
DB Laterals: 25 x 10, 10, 9, 20 x 10

Seated BB Military Press: 115 x 10, 10, 8, 135 x 5
ssw.
DB Front Raises: 15 x 10, 10, 10, 9

Barbell Shrug: 255 x 10, 10, 10, 8
ssw.
DB Rear Laterals: 15 x 10, 10, 10, 10

DB Shrug: 80 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 70 x 12, 12, 12

Misc.
- 177.8 pounds morning weight.
- Some post-workout pictures of me wearing my new gym gear:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2757.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2750.jpg

6/13/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- I almost skipped the gym today due to how wrecked I felt from deadlifts yesterday. My entire body was and still is in pain - quads, hams, glutes, my entire back. My grip was weak due to my forearms hurting so much that I nearly dropped a tub of oats this morning as I took it out of the kitchen cabinet. But, I took a nap and forced myself to go later on in the day.
- I ended up having a great workout and beat previous numbers, but I didn't go crazy with volume and just stuck to 3 straight sets for all the exercises.
- Watching the Celtics vs. Lakers game as I type and my fingers hurt...lol. I'm gonna sleep like a baby tonight!

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
AM LI: 30 min. walk outside

Arnold Press: 55 x 10, 9, 7
ssw.
DB Laterals: 25 x 10, 10, 10

Seated BB Military Press: 115 x 10, 10, 135 x 7
ssw.
DB Front Raises: 20 x 10, 10, 10

Barbell Shrug: 275 x 10, 10, 8
ssw.
DB Rear Laterals: 15 x 10, 10, 10

DB Shrug: 85 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 80 x 12, 12, 12

Misc.
- 182.8 pounds morning weight

[jackedrabbit]

6/11/2010 - ARMS / CALVES

Thoughts & Comments
- Decided to hit arms today instead of shoulders. I'll do legs tomorrow and shoulders on Sunday.
- SICK workout - numbers are up from last time. Progress baby, progess!

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 105 x 12, 9, 6
ssw.
CGBP: 185 x 12, 205 x 10, 8, 5

DB Curl: 50 x 10, 10, 10, 40 x 15 (pump set)
ssw.
Weighted Dips: BW+70 x 10, 10, 8, BW x 25 (pump set)

Machine Curl: 100 x 14, 10, 90 x 13
ssw.
Tricep Pressdown (V-Bar): 80 x 15, 14, 90 x 12

Seated Calf Raise: 135 x 10, 10, 10

Misc.
- 179.4 pounds morning weight.
- Last night around 1am I was STARVING and simply craving carbs...so I ate 4 bagels! But for some strange reason I woke up this morning looking quite sharp and dry. Go figure. I probably needed those extra carbs and calories but I won't make this a habit. The craving last night was insanely intense...

6/14/2010 - ARMS / CALVES

Thoughts & Comments
- Destroyed arms today using a slightly modified routine - kept the barbell curls and close-grip bench in as my "anchor lifts" and switched up the rest!
- Strength is going up like mad on barbell curls and close-gripping 205 is becoming a joke.
- My training partner John had this idea to swap incline dumbbell curls for regular dumbbell curls and it was AWESOME. We smoked our biceps using PERFECT form.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 105 x 11, 115 x 5, 100 x 10, 8
ssw.
CGBP: 185 x 12, 205 x 10, 8, 185 x 12

Incline DB Curl: 30 x 10, 35 x 10, 10, 40 x 8
ssw.
Skull Crushers: 75 x 10, 10, 85 x 10, 9

Cable Curl: 120 x 12, 130 x 12, 140 x 12
ssw.
Weighted Dips: BW+45 x 12, 12, 11

Seated Calf Raise: 135 x 10, 10, 10

Misc.
- Forgot to weigh myself today! Ahhh!

[jackedrabbit]

6/15/2010 - AM LI CARDIO / NON-TRAINING DAY

Thoughts & Comments
- I'm pretty sore all over and looking forward to relaxing and letting my body recover.
- Took some pictures this morning after cardio. I've been nailing my diet and it has made me a bit tighter.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2831.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2832.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2833.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2834.jpg

Nutrition (P/C/F)
Non-Training - 344.2/376.8/76.6 = 3530 Cals

Training & Cardio
AM LI: 30 min. walk outside

Misc.
- 180.0 pounds morning weight.

[jackedrabbit]

6/8/2010 - BACK / TRAPS / REAR DELTS

Thoughts & Comments
- Gonna be doing deads with legs for a bit going forward so tonight I did both of my back combos (BB Row/Pull Ups and T-Bar Row/Lat Pulldown) to slaughter my back!
- Workout took a bit longer than usual since I was yappin' but not too bad - 1 hour and 30 minutes.
- I've been snacking on my diet - a handful of Cheerios here, a piece of fruit there, extra granola on top of my cottage cheese...and I think it's catching up. I've noticed that I definitely don't look as dry and crisp and some lines have vanished. Time to reel it in for the next few days and possibly forgo my planned cheat meal this weekend. I need to follow my offseason diet as if it were a prep diet. No eyeballing! No snacking! The leaner I keep my bulk, the longer I can bulk for. Need to remind myself of this.

Nutrition (P/C/F)
300/415/65

Training & Cardio
AM LI: 30 min. walk outside

BB Row: 135 x 12, 145 x 12, 155 x 11, 165 x 9, 8
ssw.
Pull Ups: BW x 10, 10, 10, BW+10 x 9

T-Bar Row: 80 x 12, 10, 9, 8
ssw.
Lat Pulldown: 130 x 9, 120 x 10, 10, 110 x 12

BB Shrug: 275 x 8, 7, 5

Seated Cable Row: 150 x 10, 9, 9
ssw.
CG Lat Pulldown: 150 x 10, 10, 10

DB Rear Laterals: 20 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 70 x 12, 12, 12

Misc.
- 180.4 pounds morning weight.

6/16/2010 - BACK / TRAPS / REAR DELTS

Thoughts & Comments
- This workout dragged. No idea why but my training partner and I were both out of our typical "let's kill it" mode. Just one of those days...

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
AM LI: 30 min. walk outside

BB Row: 165 x 10, 9, 8
ssw.
Pull Ups: BW+10 x 10, 8, BW x 10

T-Bar Row: 90 x 10, 8, 80 x 10
ssw.
Lat Pulldown: 130 x 10, 9, 9

BB Shrug: 275 x 8, 8, 8

Seated Cable Row: 160 x 10, 9, 8
ssw.
CG Lat Pulldown: 150 x 10, 10, 10

DB Rear Laterals: 20 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 80 x 12, 12, 12

Misc.
- 181.8 pounds morning weight.

[TheHoosierWhey]

Do you mind posting your diet?

[jackedrabbit]

Do you mind posting your diet?

Post #3. Scroll up.

[jackedrabbit]

6/9/2010 - CHEST / ABS

Thoughts & Comments
- Nailed my goal of benching 225 x 6 or better. I got 7 reps tonight! :)
- I was on FIRE tonight. Felt like I could go on forever. Smashed last week's numbers.

Nutrition (P/C/F)
300/415/65

Training
AM LI: 30 min. walk outside

Flat BB Bench: 135 x 15, 185 x 10, 205 x 10, 225 x 7, 5, 205 x 8, 185 x 10

Incline DB Bench: 75 x 10, 10, 85 x 4, 75 x 10

Cable Crossovers (from Top): 70 x 12, 12, 12, 12
ssw.
Push Ups: 25, 25, 25, 25

Pec Deck: 140 x 12, 12, 12, 12

Decline Sit Up (w/Med Ball): 10-pound ball x 25, 25, 25

Leg Lifts (lying flat on back): 15, 15, 15
ssw.
Ab Roller: 10, 10, 10

Misc.
- 179.6 pounds morning weight.
- I'm leaving for Tampa, FL to visit a friend from the 23rd to the 27th. I need to look good for him (no homo) and the ladies so it's time to follow my offseason diet as if I were prepping for another show. I want to keep the gains coming while limiting fat accumulation. This means no cheat meals and absolutely no snacking.
- Quick picture I took this morning:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG00463-20100609-0755.jpg

6/17/2010 - CHEST / ABS

Thoughts & Comments
- Wow, SO close to 225 x 10 but I just couldn't get that last rep today. I'll have to wait now since I'm changing up my chest workout and removing the flat barbell bench and replacing it with incline barbell bench, followed by flat dumbbell bench.
- I've been feeling kind of "run down" lately and I think I'll be taking the rest of this week off, which means no deadlifts... :(
- My joints have been bothering me - little throbs here and there, minor shin splints (from walking while rapidly gaining weight) so I think it would be wise for me to back off and at least do a deload next week but I'm pretty sure (as of right now) I'm taking tomorrow and Saturday off. Saturday is supposed to be perfect beach weather anyway.
- Maybe the timing of my need for some time off is meant to be - I'm flying down to Tampa next Wednesday to visit a friend until the following Sunday, so it all might work out perfectly.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training
AM LI: 30 min. walk outside

Flat BB Bench: 135 x 15, 185 x 10, 225 x 9, 7, 205 x 10, 7

Incline DB Bench: 80 x 8, 6, 75 x 12

Cable Crossovers (from Top): 70 x 12, 12, 12
ssw.
Push Ups: 25, 25, 25

Pec Deck: 150 x 12, 10, 7

Decline Sit Up (w/Med Ball): 10-pound ball x 25, 25, 25

Leg Lifts (lying flat on back): 15, 15, 15
ssw.
Ab Roller: 10, 10, 10

Misc.
- Forgot to weigh myself this morning. Still looking lean though!

[jackedrabbit]

6/13/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- I almost skipped the gym today due to how wrecked I felt from deadlifts yesterday. My entire body was and still is in pain - quads, hams, glutes, my entire back. My grip was weak due to my forearms hurting so much that I nearly dropped a tub of oats this morning as I took it out of the kitchen cabinet. But, I took a nap and forced myself to go later on in the day.
- I ended up having a great workout and beat previous numbers, but I didn't go crazy with volume and just stuck to 3 straight sets for all the exercises.
- Watching the Celtics vs. Lakers game as I type and my fingers hurt...lol. I'm gonna sleep like a baby tonight!

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
AM LI: 30 min. walk outside

Arnold Press: 55 x 10, 9, 7
ssw.
DB Laterals: 25 x 10, 10, 10

Seated BB Military Press: 115 x 10, 10, 135 x 7
ssw.
DB Front Raises: 20 x 10, 10, 10

Barbell Shrug: 275 x 10, 10, 8
ssw.
DB Rear Laterals: 15 x 10, 10, 10

DB Shrug: 85 x 12, 12, 12
ssw.
Cybex Machine Lateral Raise: 80 x 12, 12, 12

Misc.
- 182.8 pounds morning weight

6/18/2010 - SHOULDERS / TRAPS

Thoughts & Comments
- I was feeling wiped out last night and most of this morning, but after taking a quick nap after my second meal I had that "drive" to lift so I went into the gym hoping for the best!
- Ended up having a great workout and changed things up for shoulders. I loved the barbell front raises (nice and slow, constant tension on the front delt) and the unilateral dumbbell raises. I'm going to stick to this new set up for a few weeks and see what happens.
- I'm taking tomorrow off and hitting the beach with a friend of mine, so just cardio in the morning and strutting my stuff in the sun all afternoon...lol. Depending on how I feel, I'll train legs on Sunday.
- I m not sure if I'm going to take next week off, do a deload, or just train as usual. I'm going to play it by ear but I talked to Jason and we both agreed that some time off wouldn't hurt me since I've basically been going non-stop since January when I began prep - I took 2-3 days off after my show and I've been pounding the weights and food since to put on the 30+ pounds I now have on my frame. Some serious work has been done and maybe some down time is due.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
AM LI: 30 min. walk outside

Seated BB Military Press (behind neck): 135 x 10, 9, 8
ssw.
BB Front Raises: 25 x 15, 15, 12

Seated DB Military Press: 45 x 10, 10, 7
ssw.
Unilateral DB Raises: 20 x 15, 12, 9

Barbell Shrug: 275 x 10, 10, 10
ssw.
Smith Machine Shrug: 185 x 15, 15, 15

DB Rear Laterals: 15 x 15, 12, 9

Misc.
- 181.8 pounds morning weight
- Lost some weight...hmm...

[jackedrabbit]

6/19/2010 - AM LI CARDIO / NON-TRAINING DAY

Thoughts & Comments
- Spent my day off at the beach with a buddy of mine.
- I knew we'd be doing a lot of walking (to and from the parking area, along the beach and boardwalk, etc.) so I decided to follow my training day diet.
- The heat and sun didn't encourage my appetite so I was only 3 meals in by 5pm when we decided to leave. On the way back we entertained the idea of hitting up a sushi buffet and seeing as I still had 5 meals to go I decided to get it all done at the buffet line...lol.

Nutrition (P/C/F)
- Followed first 3 meals according to plan - 343.9/473.5/71.5 = 3893 Cals
- Buffet food: sashimi (tuna, salmon, yellowtail, eel, tilapia, squid, octopus), various sushi rolls (nothing fried or with mayo), shrimp dumplings, oysters and seaweed salad.
- For dessert I had a strawberry and banana crepe with chocolate syrup and whipped cream...which I walked over to the soft serve machine and topped it with vanilla ice cream!

Training & Cardio
AM LI: 30 min. walk outside

Misc.
- 180.4 pounds morning weight.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/35867_572364764447_18600803_3357125.jpg

[jackedrabbit]

6/20/2010 - Overtraining?

Prior Week Recap - 6/13/2010 - 6/19/2010
Another great week filled with progress. I've continued to increase my strength in the gym and my diet this week was MUCH better and I looked tighter as a result. The meal Jason added to my plan worked like a charm - and with a total of 8 meals and nearly 4000 calories, the bagel binging and late-night granola chomping stopped. I'm actually quite full, almost uncomfortably so, throughout most of my days.

One thing I'd like to address is the possibility that I may be overtraining, or maybe putting too much stress on my joints too quickly. It's been an amazing rebound, and I think I've squeezed every last drop out of it but it has come at the expense of aches and pains in my wrists, elbows, knees, and even fingers. I was feeling run down this week and I found myself napping quite often. There were a few times when I didn't feel like going to the gym but I went anyway and had a great workout, so who knows?

I talked to Jason about the possibility of overtraining and he agreed that I've been pushing myself quite hard and literally have not stopped except for a few days post-contest since I began my prep back in January. Basically it amounts to nearly 7 months of training, with only a 2-3 day break during the first week of May...

Since I'll be traveling this week (leaving on Wednesday to visit a friend in Tampa) it might make sense to take some time off, or at least do a deload, but then again if I feel like I can train as usual, I will. I guess my plan is to play it by ear as of now.

Oh and last but not least, here are some new pictures of me around 181-183 pounds:

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2837.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2836-1.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2839.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2842.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2841.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2840.jpg

Current Week Goals - 6/20/2010 - 6/26/2010
1. I've got several fun events going on this week - Father's Day today, a date out in Boston Tuesday night, and Tampa from Wednesday to Sunday. In terms of nutrition, I'll be following the "90/10 rule", which means 90% of the time I'll be on plan (or at least eating close to on plan meals by eyeballing and making careful decisions). The other 10% of the time I'll let loose and enjoy life.

2. I'll be getting some lifting in with my friend down in Tampa so the plan is to hit ARMS today, LEGS tomorrow, and maybe BACK on Tuesday. Since I'll be traveling on Wednesday, it would work well if I took that day off and hit CHEST with Mike on Thursday (he loves benching...lol). Friday would be an off day, Saturday would be SHOULDERS followed by Sunday off (since I'm traveling back). Yes, this should work very well.

Training & Cardio
ARMS / CALVES
BACK / TRAPS / REAR DELTS
CHEST / ABS
SHOULDERS / TRAPS
LEGS / ABS

30 min. AM LI Cardio (every day)

Nutrition (P/C/F)
Training - 343.9/473.5/71.5 = 3893 Cals
Non-Training - 344.2/376.8/76.6 = 3530 Cals

Supplementation
Multivitamin
Fish Oil
Vitamin C
Vitamin D
Vitamin E
Xtend
Creatine
Glutamine

[jackedrabbit]

6/14/2010 - ARMS / CALVES

Thoughts & Comments
- Destroyed arms today using a slightly modified routine - kept the barbell curls and close-grip bench in as my "anchor lifts" and switched up the rest!
- Strength is going up like mad on barbell curls and close-gripping 205 is becoming a joke.
- My training partner John had this idea to swap incline dumbbell curls for regular dumbbell curls and it was AWESOME. We smoked our biceps using PERFECT form.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 105 x 11, 115 x 5, 100 x 10, 8
ssw.
CGBP: 185 x 12, 205 x 10, 8, 185 x 12

Incline DB Curl: 30 x 10, 35 x 10, 10, 40 x 8
ssw.
Skull Crushers: 75 x 10, 10, 85 x 10, 9

Cable Curl: 120 x 12, 130 x 12, 140 x 12
ssw.
Weighted Dips: BW+45 x 12, 12, 11

Seated Calf Raise: 135 x 10, 10, 10

Misc.
- Forgot to weigh myself today! Ahhh!

6/20/2010 - ARMS / CALVES

Thoughts & Comments
- This was a GOOD workout. I had the gym all to myself so I just put my headphones on and went to work.
- My arms were skin-rippingly pumped from the start and it only got better as I went on. I am beyond happy with close-gripping 225 x 5. I remember last winter, when I struggled to bench press 225 for 3-4 reps. This is progress, baby.
- The bilateral high cable curl is done by standing upright, setting the cables to eye level and doing curls as if hitting a front double bicep. I've been reading up on this exercise and decided to give it a try today and wow, it's like a focused laser beam of growth on your bicep. A lot of bicep movements leave me feeling it more than I should in my tendon but I can say that with the bilateral high cable curls, it was all biceps.
- Did some high volume calf work today.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 105 x 11, 115 x 6+1, 95 x 12, 10
ssw.
CGBP: 185 x 12, 205 x 10, 225 x 5, 185 x 12

Incline DB Curl: 40 x 7, 35 x 10, 10
ssw.
Skull Crushers: 85 x 10, 10, 8

Bilateral High Cable Curl: 40 x 15, 15, 15
ssw.
Tricep Pressdown (V-Bar): 80 x 14, 13, 70 x 15

Seated Calf Raise: 45 x 20, 70 x 15, 90 x 10, 135 x 5, 5, 5, 90 x 10, 70 x 15, 45 x 18

Misc.
- 183.6 pounds morning weight.
- Definitely some water retention from the sodium consumed at the sushi buffet last night.

[MIKE6191]

6/20/2010 - ARMS / CALVES

Thoughts & Comments
- This was a GOOD workout. I had the gym all to myself so I just put my headphones on and went to work.
- My arms were skin-rippingly pumped from the start and it only got better as I went on. I am beyond happy with close-gripping 225 x 5. I remember last winter, when I struggled to bench press 225 for 3-4 reps. This is progress, baby.
- The bilateral high cable curl is done by standing upright, setting the cables to eye level and doing curls as if hitting a front double bicep. I've been reading up on this exercise and decided to give it a try today and wow, it's like a focused laser beam of growth on your bicep. A lot of bicep movements leave me feeling it more than I should in my tendon but I can say that with the bilateral high cable curls, it was all biceps.
- Did some high volume calf work today.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training
AM LI: 30 min. walk outside

BB Curl: 95 x 12, 105 x 11, 115 x 6+1, 95 x 12, 10
ssw.
CGBP: 185 x 12, 205 x 10, 225 x 5, 185 x 12

Incline DB Curl: 40 x 7, 35 x 10, 10
ssw.
Skull Crushers: 85 x 10, 10, 8

Bilateral High Cable Curl: 40 x 15, 15, 15
ssw.
Tricep Pressdown (V-Bar): 80 x 14, 13, 70 x 15

Seated Calf Raise: 45 x 20, 70 x 15, 90 x 10, 135 x 5, 5, 5, 90 x 10, 70 x 15, 45 x 18

Misc.
- 183.6 pounds morning weight.
- Definitely some water retention from the sodium consumed at the sushi buffet last night.

Been following your log for a while now and the bilateral high cable is one of my fave bicep exercises. I usually throw it in at the end for a nasty pump.

Keep doing what your doing! Love the log!

Mike

[jackedrabbit]

6/28/2010 - Back In Action!

Prior Week Recap - 6/20/2010 - 6/26/2010
I decided to scrap my workouts prior to leaving for Tampa last week and I'm glad I did. A break from training was exactly what I needed. Feeling the way I feel now and looking back on my symptoms, I was definitely overtrained. Despite a day of traveling back filled with layovers and delays, I got back late last night feeling refreshed - no more aches and pains, no feelings of lethargy, etc. I wanted to go to the gym once again. One surefire way of knowing you need a break is when it gets to the point where you don't even want to go to the gym anymore...ugh.

Anyway, I had a great time with some old friends and most of our time was spent lying poolside and on the beach, relaxing. We all went to a lot of outdoor bars and at this one place I tried some fried alligator tail meat which tasted like pork, ostrich and rabbit combined. I never eat deep fried food but it was so unique I couldn't pass up on it. Aside from the alligator I ate very clean while down there, following that 90/10 rule allowing 1-2 free meals each day while following my meal plan for the other meals.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/26670_572960565457_18600803_3359816.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/34228_572961832917_18600803_3359-1.jpg

Current Week Goals - 6/27/2010 - 7/3/2010
1. Now that I'm back home I'd like to nail the diet 100% this week. I was telling Jason how I'd like some new foods, so a new diet is in the works and we might implement it mid-week.

2. Focus on form in the gym. I made some slight tweaks to my routine, mainly deciding on certain rep ranges for certain exercises which I will be sticking to going forward. By staying with a set number of reps and sets, progress will be much easier to make and follow.

3. Get back to doing HIIT cardio. I've been slacking here, replacing it with an LI session. I need to do this to get the benefits of training at a higher intensity level.

4. This isn't really a goal, but as a side note I decided to switch my schedule around a bit so I'll be doing my daily LI cardio post-workout from now on. This way I can just get up and hit the gym after Meal 1. It leaves me with more uninterrupted time during the day to get other things done. I don't really like that feeling of "waiting to go to the gym".

Training & Cardio
ARMS / CALVES
BACK / TRAPS / REAR DELTS
CHEST / ABS
SHOULDERS / TRAPS
LEGS / ABS

30 min. AM LI Cardio (every day)

Nutrition (P/C/F)
Training - 343.9/473.5/71.5 = 3893 Cals
Non-Training - 344.2/376.8/76.6 = 3530 Cals

Supplementation
Multivitamin
Fish Oil
Vitamin C
Vitamin D
Vitamin E
Xtend
Creatine
Glutamine

[jackedrabbit]

6/28/2010 - ARMS / CALVES

Changing up my post format after getting some ideas from another BB.com member (and a dude I really admire) - zmcdole. :)

Went to the gym first thing this morning after breakfast and had a solid workout. My form was excellent on most lifts and I cheated only a tiny tiny bit just to get that last rep, but not much more than that. I really want to focus on form while I make and track progress. Curling 50's for 10 clean reps one week and then 55's for 10 sloppy reps the next is NOT progress.

I lowered the rep range for the barbell curl and the close-grip bench because I want to focus more on my strength here. These two lifts will be done heavy going forward. For dumbbell curls and skulls I'll keep to a goal of 3 x 10 and for the cable stuff 3 x 15 will be my goal. Once I hit the top of my rep range for all of my sets (with good form) I'll move up.

Did some extra cardio today just because I felt like it, and I was having a good conversation with one of the trainers about being a personal trainer...lol.

Weighed 182.4 pounds this morning.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5
115 x 5
115 x 4+1 (a little swing)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
225 x 5
225 x 5
230 x 4+1 (gonna start with 230 next time)

DUMBBELL CURL
50 x 10
50 x 10
50 x 8
40 x 10

SKULL CRUSHER
85 x 10
85 x 10
85 x 10
85 x 10 (upping this to 90 pounds next workout!)

BILATERAL HIGH CABLE CURL
50 x 15
50 x 15
50 x 13
50 x 12

TRICEP PRESSDOWN (V-BAR)
70 x 15
70 x 14
70 x 12
70 x 9 (sticking to 70 pounds for another week or two)

SEATED CALF RAISE
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10 (gonna work my way to 10 x 10)

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3)

[zmcdole]

Thanks for the shout out! Looks like the weight gain is still slow and steady, which is good. I was reading about how you like to keep your form tight. I agree tight form is a good idea. I like to get as many reps as I can with perfect form. Then once I reach failure on the positive portion of the lift I will cheat enough to get the positive portion of the lift and then really focus on the negative portion. Keep up the good work!

[DanTheManB]

you're lookin good man keep up the good work

[jackedrabbit]

Thanks for the shout out! Looks like the weight gain is still slow and steady, which is good. I was reading about how you like to keep your form tight. I agree tight form is a good idea. I like to get as many reps as I can with perfect form. Then once I reach failure on the positive portion of the lift I will cheat enough to get the positive portion of the lift and then really focus on the negative portion. Keep up the good work!


you're lookin good man keep up the good work

Thanks guys - appreciate the kind words and support. I admire both of you. :)

This reminds me...here are some pictures I took earlier today. Still keeping the gains lean at almost 185 now.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2886.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2884.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2885.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2887.jpg

Got a nice tan down in Florida...lol. Almost "contest dark".

[Carlito99]

Hey man,

How do your last warm up sets feel for the BB curls and CGBP? To me, it seems like 185 x 12 as a final warm up (it is a warm up right?) before moving to 225 for low rep work sets would be pretty tiring. Well it would for me at least lol, and probably decrease my potential a bit on the low rep work sets

Have you thought of trying something like this (this is what I do before low rep work in the ~4-6 rep range for my first exercise). Assume 225 for work sets. Something like:

115 x 10 (about 50% working weight)
135 x 6 (about 60%)
160 x 4 (about 70%)
180 x 3 (about 80%)
205 x 1 (about 90%)

I usually won't do all 5 sets, but primarily stick to the 50%, 70%, and 90% ones.

Just an opinion based on how those final warm up sets would affect me (we have similar strength levels on CGBP and BB Curls), but if they don't tire you out then I guess there's no need to change!

[jackedrabbit]

Hey man,

How do your last warm up sets feel for the BB curls and CGBP? To me, it seems like 185 x 12 as a final warm up (it is a warm up right?) before moving to 225 for low rep work sets would be pretty tiring. Well it would for me at least lol, and probably decrease my potential a bit on the low rep work sets

Have you thought of trying something like this (this is what I do before low rep work in the ~4-6 rep range for my first exercise). Assume 225 for work sets. Something like:

115 x 10 (about 50% working weight)
135 x 6 (about 60%)
160 x 4 (about 70%)
180 x 3 (about 80%)
205 x 1 (about 90%)

I usually won't do all 5 sets, but primarily stick to the 50%, 70%, and 90% ones.

Just an opinion based on how those final warm up sets would affect me (we have similar strength levels on CGBP and BB Curls), but if they don't tire you out then I guess there's no need to change!

Yeah it doesn't tire me out at all. I could probably do the 185 for 20 reps. I don't really see the point in doing all those warm up sets. I only do enough to get warmed up, and doing two sets (135 and 185) are enough for me. The set with 185 is kind of "middle ground" in terms of my 1RM anyway, so it works out.

As I gain more strength and the weights move up, I may add an acclimation set after that set with 185. For example, if a few weeks from now I'm doing 245 for my work sets, I may throw in another warm up set with 205, for maybe 2-3 reps after that set with 185. Like I said, as little as it takes for me to feel ready and warmed up. :)

[jackedrabbit]

6/29/2010 - BACK / TRAPS / REAR DELTS

Had an awesome back workout today, really focusing on form and lowering the weights on some of my lifts. All in the name of progress.

Weight was 181.4 pounds this morning.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
T-BAR ROW
70 x 10
75 x 10
80 x 8 (started off kind of light to find that sweet spot of form + weight)

BODYWEIGHT PULL-UPS
BW x 10
BW x 7
BW x 6 (These are getting harder as I gain weight and get heavier!)

CYBEX MACHINE ROW
110 x 10
130 x 9
130 x 9

ICARIAN LAT PULLDOWN
100 x 10
110 x 10
110 x 8 (I pull to the front, but sometimes I'll do behind the head)

BARBELL SHRUG
245 x 9
245 x 8
245 x 8 (I hold each rep for 3-4 seconds)

SEATED CABLE ROW
130 x 10
130 x 9
130 x 9

CLOSE-GRIP LAT PULLDOWN
130 x 10
130 x 10
130 x 10

DUMBBELL REAR LATERALS
8 x 12
8 x 12
8 x 12 (8 pounds feels just right when using perfect form and holding a squeeze at the top)

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3)

[zmcdole]

Bro I can't get over how high your cals are with how lean you're looking!! Awesome work!! Def looks like you've added some mass in that last set of pics! Whatever you're doing keep it up cause it's working.

After my minicut and PL meet I'm gonna up my cals, but I doubt I hit 3900!

[jackedrabbit]

6/30/2010 - CHEST / ABS

Woo hoo! Had another great workout today. I have a feeling my new 3x5 approach to the bench press is gonna make it skyrocket. I hope I can bench 275 x 5 soon.

Hit flat heavy and did moderate reps on incline - a combination of training for both strength and size.

I supersetted the cable crossovers and push ups.

Forgot to weigh myself this morning.

Nutrition (P/C/F)
343.9/473.5/71.5 = 3893 Cals

Training & Cardio
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 1 (my acclimation set - one last warm up to get a feel for the work set poundages to come)
245 x 5
245 x 5
245 x 4+1 (the +1 means I had some help from my spotter)

INCLINE BARBELL BENCH PRESS
135 x 10 (a "feel set" since I haven't done these in a while)
175 x 10
185 x 7+1
185 x 6+1
175 x 9+1

CABLE CROSSOVERS
50 x 12
50 x 12
50 x 12

PUSH UPS
25
25
25

DECLINE SIT UPS
25
25
25

LYING LEG LIFTS
10
10
10

PWO LI CARDIO
45 minute treadmill walk (Incline = 5-10, Speed = 3)

[jackedrabbit]

Bro I can't get over how high your cals are with how lean you're looking!! Awesome work!! Def looks like you've added some mass in that last set of pics! Whatever you're doing keep it up cause it's working.

After my minicut and PL meet I'm gonna up my cals, but I doubt I hit 3900!

Thanks dude! I am pretty active in addition to my training, so that's why I'm able to eat so much. Lately I've been doing more cardio, just for fun really. Most days I'll stick to at least 30 minutes of PWO LI on the treadmill but sometimes I'll do 40-45 minutes. For the past few nights I've also added a night-time walk into my daily routine. Just to get out of the house after dinner and get some fresh air. I doubt it would negatively impact recovery, so I'll keep doing it as long as I feel like doing it. :)

[MarkVI]

Thanks dude! I am pretty active in addition to my training, so that's why I'm able to eat so much. Lately I've been doing more cardio, just for fun really. Most days I'll stick to at least 30 minutes of PWO LI on the treadmill but sometimes I'll do 40-45 minutes. For the past few nights I've also added a night-time walk into my daily routine. Just to get out of the house after dinner and get some fresh air. I doubt it would negatively impact recovery, so I'll keep doing it as long as I feel like doing it. :)

Good plan brosef. and GREAT rebound, big numbers and awesome muscle gains, I'm truly jealous.

[jackedrabbit]

7/1/2010 - LI CARDIO

I really wanted to do some HIIT today but this morning I could feel my right knee acting up (I tore my lateral meniscus a few years ago) so I decided to call it off and did LI cardio instead.

Gonna spend the rest of my day relaxing and reading before heading into work at my parents' sushi place.

Weight was 182.8 this morning, which looks like this:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2893.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2895.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2894.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2896.jpg

Nutrition (P/C/F)
344.2/376.8/76.6 = 3530 Cals

Training & Cardio
AM LI CARDIO
50 minute walk outside

[wrkoutfrq]

hey jacked how did you go about reverse dieting after your show? you've managed to stay super lean and still put on a S***ton of weight/strength, so you obviously did something right... if you don't wanna give away your coach's secrets i understand, no prob, i'm just curious

[scoobysnacks]

hey jacked how did you go about reverse dieting after your show? you've managed to stay super lean and still put on a S***ton of weight/strength, so you obviously did something right... if you don't wanna give away your coach's secrets i understand, no prob, i'm just curious

he can post it all for all I care, its not rocket science or complicated really, we added about 200 cals to his last highest intake, then started just adding from there. I saw he was staying lean so the next bump was 500 and so on and so forth. The key came in when he would stick to it, he probably hit 90% clean even during his travels.

I can tell you now Im post show Im up 8 lbs still very very lean and growing weekly, the key is patience. many either want to gorge themselves then what they do is drop cals a ton to get the water off, so they are wasting time, or they just want to be big and full agian and add back 1000 to 1500 cals immediately. Some can do that, some cant. We moved fairly quick but still worked him backwards.

[Zarazen]

he can post it all for all I care, its not rocket science or complicated really, we added about 200 cals to his last highest intake, then started just adding from there. I saw he was staying lean so the next bump was 500 and so on and so forth. The key came in when he would stick to it, he probably hit 90% clean even during his travels.

I can tell you now Im post show Im up 8 lbs still very very lean and growing weekly, the key is patience. many either want to gorge themselves then what they do is drop cals a ton to get the water off, so they are wasting time, or they just want to be big and full agian and add back 1000 to 1500 cals immediately. Some can do that, some cant. We moved fairly quick but still worked him backwards.

How long did you wait for that second bump up of 500 cals?

[jackedrabbit]

hey jacked how did you go about reverse dieting after your show? you've managed to stay super lean and still put on a S***ton of weight/strength, so you obviously did something right... if you don't wanna give away your coach's secrets i understand, no prob, i'm just curious

Jason and I made educated bumps in calories and carbs while carefully monitoring my morning weight and how I looked throughout the day. Nothing was set in stone and we would react to what my body needed. One thing I'll emphasize is that my calories and carbs were pretty high on most days during those last few weeks leading up to the show. I carb cycled for the second half of prep so there were days where my carbs would be up to 400 grams. This was one thing which made the transition into offseason eating easy - I never had to deal with re-introducing carbs, which is where a lot of guys run into trouble. Aside from the nutrition piece we cut my cardio in half and I never skipped a beat with my training (except for 2 days off after the show but I still did my cardio). In short, I went about reverse dieting by working my tail off and never stopping. It was a seamless transition without any break.


he can post it all for all I care, its not rocket science or complicated really, we added about 200 cals to his last highest intake, then started just adding from there. I saw he was staying lean so the next bump was 500 and so on and so forth. The key came in when he would stick to it, he probably hit 90% clean even during his travels.

I can tell you now Im post show Im up 8 lbs still very very lean and growing weekly, the key is patience. many either want to gorge themselves then what they do is drop cals a ton to get the water off, so they are wasting time, or they just want to be big and full agian and add back 1000 to 1500 cals immediately. Some can do that, some cant. We moved fairly quick but still worked him backwards.

Of course I agree 100%. :)


How long did you wait for that second bump up of 500 cals?

I recall it not being more than maybe 3 weeks. It was pretty quick because my body was just soaking up the calories and we needed to add in more to keep the metabolic furnace burning. Everyone is different though, and like I said, there's no set plan or set time to do this or do that. Everything is done as a reaction to what we observed in my body weight, strength, mood, hunger levels, body composition, etc.

Jason works very closely with clients and his attention to these details is insane. All of the little things do matter.

[wrkoutfrq]

thanks for the replies guys... it's amazing you were able to get so lean on such high cal's... i envy your metabolism lol

i'm ending a mock prep this weekend and have to deal with my own reverse dieting... i'm in the boat with the others that have to deal with reintroducing carbs, so i'm a little nervous (actually a lot...) about how my body is gonna react, especially with my metabolism pretty much bein in the toilet

[jackedrabbit]

thanks for the replies guys... it's amazing you were able to get so lean on such high cal's... i envy your metabolism lol

i'm ending a mock prep this weekend and have to deal with my own reverse dieting... i'm in the boat with the others that have to deal with reintroducing carbs, so i'm a little nervous (actually a lot...) about how my body is gonna react, especially with my metabolism pretty much bein in the toilet

My calories were not that high throughout so I'm definitely not some freak with a fast metabolism. Far from it...lol. I started my diet around 3K cals but I got as low as 2K. Toward the end we even dipped down to 1800, but that was when I was carb cycling so it wasn't 1800 for more than 2-3 days before a refeed with 3K+ cals was around the corner.

Just be patient and be controlled. The beautful summer weather and all this season entails is a GREAT source of motivation to stay lean. Use that body as a weapon if ya know what I mean. :)

[scoobysnacks]

thanks for the replies guys... it's amazing you were able to get so lean on such high cal's... i envy your metabolism lol

i'm ending a mock prep this weekend and have to deal with my own reverse dieting... i'm in the boat with the others that have to deal with reintroducing carbs, so i'm a little nervous (actually a lot...) about how my body is gonna react, especially with my metabolism pretty much bein in the toilet

he also stuck to his cardio 45 mins every morning for like two weeks which we have scaled back to 30 mins now either morning or pwo. But he is diligent about getting that in too.

Ss

[Big G6]

I noticed you are at 340gr protein a day. That is like 2x body weight. Why is it so high? Is this to keep carbs lower and reduce the chance for fat gain?

[jackedrabbit]

7/2/2010 - QUADS / HAMS / CALVES

I went easy with squats today because my right lateral meniscus was acting up. I could feel it clicking. Other than this little obstacle I destroyed the weights today and I'm in a great deal of pain right now (good pain though, not knee pain). Feels good, man.

Started a NEW DIET today! We just switched up the foods. Calories and macros are still the same...well, maybe just a tad higher. :)

I've attached the basic 6 meal plan below. I double meals 5 and 6 to make 8 meals and to hit the macros I've outlined below.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL SQUAT
135 x 15
225 x 12
275 x 10
315 x 5
315 x 5
315 x 3

STIFF LEGGED DEADLIFT
185 x 10
185 x 10
185 x 10

SEATED CALF RAISE
100 x 10
100 x 10
100 x 10

DB LUNGE
40 x 3 lengths of the gym in the Circuit Training Area (about 8-10 steps)

LEG EXTENSION
130 x 15
130 x 15
130 x 15

LEG CURL
90 x 15
90 x 15
90 x 15

STANDING CALF
165 x 10
165 x 10
165 x 10

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[zbert]

definitely going to keep up with this log. you have made some amazing gains and have some serious dedication sticking to the diet especially after comp. big thangz ahead.

[jackedrabbit]

I noticed you are at 340gr protein a day. That is like 2x body weight. Why is it so high? Is this to keep carbs lower and reduce the chance for fat gain?

No man, it's just because I need more calories to keep growing. My carbs are almost at 500 grams. Fat is only gained when there is too much of a caloric excess. Jason and I have my diet set out so that I have enough calories to grow, but not too many that I'm spilling and putting on too much body fat as I continue to gain muscle. I will put on some fat (it's impossible not to) but the key here is to keep it minimal. That way, the next time I cut down it will be a lot easier and less muscle will be sacrificed because my dieting period will be shorter and less intense.

[Trillios]

Hi I've been reading your reverse dieting protocol and I'm wondering why you would choose to gain calories from protein instead of dietary fat? Increased recovery or more food vs the dense fat calories?

[jackedrabbit]

Hi I've been reading your reverse dieting protocol and I'm wondering why you would choose to gain calories from protein instead of dietary fat? Increased recovery or more food vs the dense fat calories?

Yes, more food since fat is more than twice as calorically dense as protein on a gram for gram basis. I will let my coach answer in more detail if he's around. He knows more than I do. I'm just a monkey.

[jackedrabbit]

7/3/2010 - ARMS / (NO CALVES)

The original plan was to train shoulders today but when I woke up this morning I wanted to train arms instead. I did train them earlier in the week but they've had plenty of time to recover and seeing as they are a weak point the extra work can only help. I skipped calves though, since I worked them with legs yesterday.

Holy crap @ my close-grip bench! I definitely surpassed my previous workout. The first few sets with 230 were cake so I increased the weight to 235. I'm going to try to work my way up to 5 sets of 5 with 235. Same with the barbell curl. I want to be able to get 115 x 5 x 5.

Now I have an excuse to join the group of dedicated regulars tomorrow and hit shoulders with my training partner John. Nothing beats getting a good workout in on a holiday.

I'll probably need to take Monday off, seeing as by then I will have trained for 3 days straight, but we'll see. I'm leaving for Montreal on Thursday (back on Sunday and I won't be training up there) so it might be good and it might work out well if I can train back on Monday, chest on Tuesday, and legs on Wednesday. That way I'll get most of my training in before my trip.

Didn't get weight this morning. I'm guessing I'm still 183 or something like that. A few guys at the gym told me I looked "thicker" and one even complimented me by saying I could probably jump back on stage with only 4-5 weeks of dieting. Pretty cool.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5
115 x 5
115 x 5
115 x 3 (still had some swing)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
230 x 5
230 x 5
235 x 5 (new PR)
235 x 3

DUMBBELL CURL
50 x 10
50 x 10
50 x 10 (+2 reps)
50 x 8 (last time I had to drop down to 45's)

SKULL CRUSHER
90 x 10
90 x 9
90 x 9
90 x 7 (wow, these hurt!)

BILATERAL HIGH CABLE CURL
60 x 15
60 x 13
60 x 12
60 x 12 (will stick with 60 until I can get all 4 sets of 15 reps and SQUEEZE at the top)

TRICEP PRESSDOWN (V-BAR)
70 x 15
70 x 15
70 x 15
70 x 14 (a little sloppy...need more time here at this weight before moving up)

SEATED CALF RAISE
Skipped calves since I trained legs yesterday.

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3 - 3.3)

[jackedrabbit]

7/4/2010 - SHOULDERS / TRAPS

I had a GREAT workout today with some great friends at the gym! Changed up my routine for shoulders with some pre-exhaust work using lateral raises. Got the idea from a video I saw on MD featuring Mike Liberatore.

My post workout meal:

360g 96% lean beef (with a chopped up pickle and Walden Farms' Thousand Island dressing)
164g Annie's Bunnies (they are like graham crackers, but shaped like rabbits...lol...)
Left over salad (with a few drops of fat-free Italian dressing)

1160 Cals
88g Pro
120.2g Carb
39g Fat

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/36221_573470249047_18600803_3361761.jpg

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
15 x 12
15 x 12
15 x 12 (slow and controlled, held a sqeeze at the top, no resting dumbbells on thighs)

BEHIND THE NECK SEATED BARBELL MILITARY PRESS
95 x 12
115 x 10
125 x 8
125 x 8 (slow and controlled, went about an inch above the neck line)

SEATED ARNOLD DUMBBELL PRESS
45 x 10
45 x 7
30 x 10

BEHIND THE BACK CABLE LATERAL RAISES
20 x 12
20 x 12
20 x 12 (doing these behind the back make it IMPOSSIBLE to cheat or swing)

BARBELL SHRUG
245 x 10
245 x 10
245 x 10
245 x 10 (I hold at the top for 3 seconds...none of this up-and-down bouncing BS)

BEHIND THE BACK SMITH MACHINE SHRUG
185 x 15
185 x 15
185 x 15
185 x 15 (with these, I try to contract the muscles in my traps "quickly" but let the weight down slow)

REVERSE PEC DECK
40 x 12
40 x 12
40 x 10 (I don't hold the handles, but more so press my hand against the sides to remove any assistance from the bicep and/or tricep)

PWO LI CARDIO
40 minute walk outside (nice day out...who wants to be on a treadmill?)

[jackedrabbit]

7/5/2010 - LI CARDIO

Went for a walk with my dad this morning. Let's see if I can get him to lift with me later on this week...lol.

I double up on meals 3 and 6 on my off days to hit the macros below.

Nutrition (P/C/F)
348.4/381.5/86.6 = 3550 Cals

Training & Cardio
AM LI CARDIO
50 minute walk outside

[jackedrabbit]

7/6/2010 - CHEST / ABS

This workout sucked. Felt like **** today...sleepy, achy, weak and hungry. Went in and tried my best but I fell short. I added some weight to my flat bench and got owned.

Inclines went alright though. Actually did better compared to last week. Go figure.

Had a little cheat tonight - several BIG slices of watermelon and I also snacked on a handful of this new mango granola I bought from Trader Joe's.

Weighed 184 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 1
250 x 3+2 (should have been able to get 5 by myself)
245 x 4+1 (did better last week... :()
225 x 7 (decided to get more reps to make up for the other crap sets)

INCLINE BARBELL BENCH PRESS
185 x 10
185 x 8
185 x 8
185 x 7
175 x 10 (went to town and just killed the incline presses with 5 solid sets)

CABLE CROSSOVERS
60 x 12
60 x 12
60 x 12

PUSH UPS
25
25
25

DECLINE SIT UPS
BW+10 x 25
BW+10 x 25
BW+10 x 25 (held a 10-pound plate above my head)

LYING LEG LIFTS
12
12
12

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3)

[jackedrabbit]

7/7/2010 - BACK / TRAPS / REAR DELTS

Great workout. I went to the gym earlier than I usually do (8am) and killed it. After a good night's sleep I was fresh and ready to go. Funny how you can have a real crappy workout on one day and then the next day you have a great one. Ups and downs I guess, nothing is linear in this game.

Added, dropped, flipped and overall revamped my exercise selections. I think this is a better set up compared to what I was doing before.

Stepped on the scale and saw 185 this morning...heaviest weight so far!

*Edit* - Ate a large turkey sub (provolone, veggies, no mayo) and had a small cup of sugar-free vanilla ice cream for a cheat with the family. My mom really wanted the ice cream so we all went out. With the sub I'll probably get more calories than usual, but I also did some extra cardio with my dad before we left. We walked for about 40 minutes, which almost brings my cardio total for the day to 90 minutes!

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
WEIGHTED PULL UP
BW x 10 (warm up, I also did 3 sets of lat pulldowns @ 100 x 3 x 10 to loosen up)
BW+10 x 5
BW+10 x 5
BW+10 x 5
BW+15 x 5
BW+20 x 4 (gonna start with BW+20 next time and try for 5 x 5)

T-BAR ROW
70 x 10
80 x 10
80 x 8

UNDER HAND LAT PULLDOWN
130 x 10
130 x 10
130 x 10 (wow, these felt great - I could feel my entire lat being worked from top to bottom)

CYBEX MACHINE ROW
130 x 10
130 x 8
110 x 10 (drop set...really squeezed my back here)

BARBELL SHRUG
245 x 10
245 x 10
245 x 10 (1 more week and I'm going up!)

DUMBBELL REAR LATERALS
10 x 12
10 x 12
10 x 12

REVERSE PEC DECK
50 x 12
50 x 12
50 x 12

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3)

[MarkVI]

Awesome work out bud -- keep it up and good things will continue to happen.

[jackedrabbit]

7/8/2010 - QUADS / HAMS / CALVES

I decided to try something different with my leg workout today - GERMAN VOLUME TRAINING.

My entire body was toast after I finished with the front squats and as I minced my way over to get water I decided that ONE exercise for my calves and hams would do it for the day.

One thing worth noting in detail is the fact that I need to work on my hip flexibility. I was a bit dissapointed today, when I saw my ass still looking kind of high during the descent portion of my squat. I thought it was just a "too much weight" issue but even with 225 my squat form isn't perfect. The thing is, my quads haven't suffered because of this. In fact, they are one of my best bodyparts! I just want to be able to squat perfectly though. It's an ego thing, to be able to really master the technique. It's so rare to see a perfect squat and it sucks that I can't be one who can squat perfectly, despite having good legs.

Threw some ab work in for good measure. :)

Hit the stationary bike to cool down and stretched for 10 minutes after. I know I'll be hurting tomorrow.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
SQUAT & FRONT SQUAT - GVT COMBO
135 x 15 (back...warm up)
225 x 10 (back)
225 x 10 (back)
225 x 10 (back)
225 x 10 (back)
225 x 10 (back)
185 x 10 (front)
185 x 10 (front)
185 x 10 (front)
185 x 10 (front)
185 x 10 (front)

SEATED CALF RAISE
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

LEG CURL
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

ROMAN CHAIR LEG LIFTS
12
12
12
12
12

PWO LI CARDIO
30 minutes on the stationary bike (Level = 10) (...burned about 200 calories)

[wrkoutfrq]

wow that leg workout looks 100% BRUTAL...

[jackedrabbit]

wow that leg workout looks 100% BRUTAL...

It was so brutal that I treated myself to a few scoops of low carb vanilla ice cream! :)

[MarkVI]

It was so brutal that I treated myself to a few scoops of low carb vanilla ice cream! :)

Cheat like a man bro! Not an anorexic girl :p

I did GVT before, and booooy does it suuuck when you do it right lol. Kills big time amirite? The squat form man....it does take a lot to do the perfect squat, but as long as you're hitting parallel it's good....do you lean back on your heels and push from there?

[DanTheManB]

It was so brutal that I treated myself to a few scoops of low carb vanilla ice cream! :)

*shakes head*

[jackedrabbit]

7/9/2010 - ARMS / (NO CALVES)

I had to shift my training schedule around again because we're taking a family day trip down to Newport tomorrow. Ideally I would have had today off, but seeing as I won't be able to train tomorrow and I was feeling pretty good, hitting arms didn't seem like a bad idea. Ended up having a GREAT workout.

Skipped calves since I trained them yesterday. And speaking of yesterday, oh my...I'm in a lot of pain right now. Good pain though.

Didn't get weight today.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5
115 x 5
115 x 5
115 x 4 (gained a rep!)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
230 x 5
230 x 5
230 x 5 (decided to stick with 230 for 3 sets of 5 to see if I've truly mastered this weight)
235 x 3+1 (had some fingers on that last rep, hence the +1)

DUMBBELL CURL
50 x 10
50 x 10
50 x 10
50 x 10 (gained 2 reps)

SKULL CRUSHER
90 x 10
90 x 9
90 x 9
90 x 5 (felt a twinge in my left tricep on the 5th rep so I stopped...)

BILATERAL HIGH CABLE CURL
60 x 15
60 x 13
60 x 13
60 x 12

TRICEP PRESSDOWN (V-BAR)
70 x 15
70 x 15
70 x 13
70 x 12 (better form)

STANDING BARBELL FOREARM CURL
30 x 15
30 x 15
30 x 15 (did these behind the back...I've never done direct forearm work so I thought I'd try it out since I wasn't doing calves)

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3)

[jackedrabbit]

*shakes head*

It's the same train of thought behind my preference for Walden Farms' calorie-free dressings and sauces instead of the full calorie stuff. It's a method to save calories and use them toward more nutritionally effective foods. If I can satisfy a craving with 90 calories instead of 200, I'm going to do that because then I can put those 110 calories toward my regular diet. I'd rather not cut meals to make room for cheats. My calories are so high now that cheats can definitely fit in (calorie-wise) but like I said, I'd rather not use up too many of my allotted calories. Yes 4K is a lot of wiggle room but I prefer effective, good foods. I'm not gonna eat a bowl of ice cream and not be able to eat my cottage cheese before bed. I'd rather have the low carb or low calorie ice cream so that I can eat both but still be as effective as possible from a macro and nutritional perspective.

Bottom line, this works for me and I'm happy doing it. It's not like I'm restricting myself and hating my life...lol.

[bwelch1985]

if it fits your macros then why do you refer to it as a "cheat"?

do you eat the exact same foods everyday? or do you just have like a menu of regular foods that you typically don't stray from?

btw, you've done a phenomenal job post contest man. pretty much a perfect rebound!

[jackedrabbit]

if it fits your macros then why do you refer to it as a "cheat"?

do you eat the exact same foods everyday? or do you just have like a menu of regular foods that you typically don't stray from?

btw, you've done a phenomenal job post contest man. pretty much a perfect rebound!

It would fit into my macros if I (or my coach) worked it in, but I don't want ice cream every day. I like it but not that much! Therefore it's something I have when I want to eat it, like these past few days when it has been really hot and I have also craving something sweet. It's a cheat because say I have 500 calories worth of ice cream - now that's a BIG BOWL of this low carb stuff. Basically what I'd do is skip a meal, or have the ice cream in place of a meal. So you see, from a macronutrient perspective it's a cheat but from a pure calories in versus calories out perspective I'm fine. Having my macros being slightly off because of one small cheat isn't gonna hurt me at all, especially not while I'm gaining weight right now. With these cheats, as long as the calories don't skyrocket over my planned daily intake, I won't put on an excessive amount bodyfat.

I have a set diet with 8 meals so yes, I do eat the same exact foods every day. My coach switches my foods up every 3 weeks though or whenever I get really bored and ask him to, which doesn't happen often or at all actually because I don't care. The meals are delicious and I like eating the same stuff every day. It makes prepping meals easy. I'd rather not try to calculate every damn meal as I went about my day. Stick a plan on the fridge and follow the numbers accordingly...done.

[Ryanmckd]

Stick a plan on the fridge and follow the numbers accordingly...done.

Exactly what i do

[DanTheManB]

lift heavier and you can afford real ice cream calorically. no hate. just sayin

[DanTheManB]

and once you get out of the mindset that certain foods are "cheats" aka "bad" rather than using it for what it is aka ENERGY then you will make better gains and feel better

[jackedrabbit]

and once you get out of the mindset that certain foods are "cheats" aka "bad" rather than using it for what it is aka ENERGY then you will make better gains and feel better

Ice cream isn't bad man. I don't think any foods are bad. There are certainly ON PLAN and OFF PLAN foods, but food is food. Food is never bad.

Bottom line is that I'm growing and trying my best to stay lean. To meet those two goals at the same time requires some balancing. If I need to make room for ice cream calories or have low carb ice cream to save on calories, sure thing.

I do feel good man...in fact, ****ing great! :)

[DanTheManB]

Ice cream isn't bad man. I don't think any foods are bad. There are certainly ON PLAN and OFF PLAN foods, but food is food. Food is never bad.

Bottom line is that I'm growing and trying my best to stay lean. To meet those two goals at the same time requires some balancing. So if I need to make room for ice cream calories or have low carb ice cream to save on calories, sure thing.

I do feel good man...in fact, ****ing great! :)

sounds good then. just hope the sugar alcohols agree with you better than me :(

[jackedrabbit]

sounds good then. just hope the sugar alcohols agree with you better than me :(

Oh man...the gas was UNREAL today. Now that's reason enough to just eat REAL ICE CREAM.

[DanTheManB]

Oh man...the gas was UNREAL today. Now that's reason enough to just eat REAL ICE CREAM.

long as u arent lactose intolerant...same issue lol

[jackedrabbit]

7/10/2010 - LI CARDIO

Did my morning cardio and took some new (and better) pictures outside.

Off to Newport, RI for the day with my family for plenty of walking along with some good eats and treats.

I packed most of my meals for today but I'm allowing for a "free meal" which will most likely replace two of my regular meals. Love being on a high calorie meal plan - replacing two meals means my cheat can be 1000 calories! :)

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2918.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2917.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2916.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2915.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2920.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2919.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2921.jpg

Nutrition (P/C/F)
348.4/381.5/86.6 = 3550 Cals

Training & Cardio
AM LI CARDIO
50 minute walk outside

[wrkoutfrq]

wow man you are looking huge! and still super lean... ::jealous:: lol

[tennguy]

i just stumbled upon your off-season thread. This looks great! I really liked your intro. I am 4 weeks out from my first show and will be following this as to get some ideas for my off-season training! you look like you have already made some great gains! keep it up man!!

[Bnizzle163]

Staying that lean while eating near 4k... DAMN YOU! :p

Looking jacked bro.

[jackedrabbit]

7/11/2010 - CHEST / ABS

Back in business! Awesome workout today, but I have to give credit to some of the cheats I had yesterday - some oysters and salmon with a goat cheese salad for lunch (let's not forget the small cup of sugar-free ice cream I had for dessert) and then later on in the evening, a large turkey sub with more sugar-free ice cream for dessert! Yesterday certainly turned into a cheat DAY in terms of nutrition (and that's ok once in a while) but I certainly won't make a habit of it. Back to following the plan 100% for the next couple of days.

Weighed 187.6 this morning, a bit watery.

Did extra cardio today (about 10 more minutes than usual) to burn off some cals.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 1
245 x 5
245 x 5
245 x 4+1
250 x 3
225 x 7

INCLINE BARBELL BENCH PRESS
185 x 10
185 x 8
185 x 7+1
175 x 9 (less sets, less rest = harder workout)

PEC DECK
140 x 15
140 x 15
140 x 15 (changed it up from doing cables)

PUSH UPS
25
25
25

DECLINE SIT UPS
BW+10 x 25
BW+10 x 25
BW+10 x 25

LYING LEG LIFTS
12
12
12

PWO LI CARDIO
40 minute treadmill walk (Incline = 5-7, Speed = 3-3.3)

[MarkVI]

Great Work Jeff -- strength is certainly taking off!!

[jackedrabbit]

Great Work Jeff -- strength is certainly taking off!!

Today's chest workout was definitely the best one I've had so far. Last week I had one of those days and my chest workout blew ass but today I beat my numbers from two weeks ago, and I thought THAT was a great workout - so I've made progress! Not even close to what you're pushing though, you damn animal.

[jackedrabbit]

7/12/2010 - BACK / TRAPS / REAR DELTS

Weighed in at 185.2 pounds this morning!

Slammed back early today since I have a second round interview this afternoon - I'm in the running for a Senior Financial Analyst role at a very well respected company here in Boston so I was a bit nervous and didn't want to be in a rush going from post-gym time to interview prep time.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
WEIGHTED PULL UP
BW x 10 (warm up)
BW+20 x 5
BW+20 x 5
BW+20 x 5
BW+20 x 5
BW+20 x 4

T-BAR ROW
80 x 10
80 x 10
80 x 8

UNDER HAND LAT PULLDOWN
140 x 10
140 x 10
140 x 10

CYBEX MACHINE ROW
140 x 10
140 x 10
140 x 10 (strength went WAY UP here)

BARBELL SHRUG
245 x 10
245 x 10
245 x 10 (time to move up)

DUMBBELL REAR LATERALS
10 x 12
10 x 12
10 x 12

REVERSE PEC DECK
60 x 12
60 x 12
60 x 12

PWO LI CARDIO
60 minute treadmill walk (Incline = 5, Speed = 3)

[TheHoosierWhey]

Seeing as to how strong you are, I think you could do way more on the T-bar row. Your lifts are all way better than mine, including 140 on the row machine (i do 110 or 120). However, you only do 80 lbs on the T-bar, but last workout I did 105x11, and you are def stronger than I am. Maybe your T-bar is harder for some reason than the one i use at my gym, but thats just my .02c. Btw i've been following you for a while, which has resulted in me starting my own log.

Keep it up!

[MarkVI]

Seeing as to how strong you are, I think you could do way more on the T-bar row. Your lifts are all way better than mine, including 140 on the row machine (i do 110 or 120). However, you only do 80 lbs on the T-bar, but last workout I did 105x11, and you are def stronger than I am. Maybe your T-bar is harder for some reason than the one i use at my gym, but thats just my .02c. Btw i've been following you for a while, which has resulted in me starting my own log.

Keep it up!


He also may be doing better quality reps then you and thus weight would be down.

[TheHoosierWhey]

He also may be doing better quality reps then you and thus weight would be down.

no offense but even if this is true, he could definitely be doing ABSOLUTELY PERFECT form with higher weight. guaranteed. unless of course his t-bar machine is way different from mine so that the weight on his wouldn't be equal to the weight i use. idk his t-bar just really stood out to me so i felt the need to bring it up.

[MarkVI]

no offense but even if this is true, he could definitely be doing ABSOLUTELY PERFECT form with higher weight. guaranteed. unless of course his t-bar machine is way different from mine so that the weight on his wouldn't be equal to the weight i use. idk his t-bar just really stood out to me so i felt the need to bring it up.

no offense taken, and my post seems kind of douch-baggish lol, sorry man didn't mean for it to sound like that.

They stood out to me too, I know Jacked rabbit focus on great form and stuff, but if it's any of the machines I've used, 80 is low -- agreed on that.

[jackedrabbit]

LOL @ you guys... :)

Good discussion though. I like that.

My T-Bar Row #'s are low, but I do these in a "special" way - a full 3 second contraction, hold and imagine that there is a pencil on my spine and I'm squeezing my back muscles to keep it from falling out, and then another 3 seconds to lower the weight. The hold portion is also for 3 seconds. I use a thumbless grip.

[jackedrabbit]

7/13/2010 - ARMS / CALVES

Best arm workout to date. Strength is up, felt like I could go on forever today.

Switched up my exercise selection and did incline dumbbell curls and dips instead of regular dumbbell curls and skulls.

I think my scale is dead. I tried putting in a new battery but it didn't turn on. RIP my truthful friend.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5
115 x 5
115 x 5
115 x 4
115 x 3 (finally worked my way up to 5 sets)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
235 x 5 (new PR)
235 x 5 (new PR)
235 x 3
225 x 5 (only got 3 on my 3rd set, so I dropped down to make 5 reps for the next two sets)
225 x 5

INCLINE DUMBBELL CURL
40 x 10
40 x 8
40 x 7

WEIGHTED DIPS
45 x 10
45 x 10
45 x 10

BILATERAL HIGH CABLE CURL
60 x 15
60 x 13
60 x 13
60 x 12 (lol...same reps as last week)

TRICEP PRESSDOWN (V-BAR)
80 x 15 (new PR)
80 x 13
80 x 12 (getting stronger here)
70 x 15

SEATED CALF RAISE
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10

PWO LI CARDIO
45 minute treadmill walk (Incline = 7, Speed = 3.1)

[TheHoosierWhey]

LOL @ you guys... :)

Good discussion though. I like that.

My T-Bar Row #'s are low, but I do these in a "special" way - a full 3 second contraction, hold and imagine that there is a pencil on my spine and I'm squeezing my back muscles to keep it from falling out, and then another 3 seconds to lower the weight. The hold portion is also for 3 seconds. I use a thumbless grip.

ha well this explains it then, knew something wasnt right about those numbers lol.

[MarkVI]

ha well this explains it then, knew something wasnt right about those numbers lol.

He's just WEAK! :p joking -- Jacked you've got some beastly numbers bro, those curls are no f'ng joke today.

[TheHoosierWhey]

He's just WEAK! :p joking -- Jacked you've got some beastly numbers bro, those curls are no f'ng joke today.

Agreed. 95x12 pretty strong.

[jackedrabbit]

I guess my curls are good but what I'm really happy about (and what I'd really like to see improve even more) is my tricep strength. Less than a year ago, I couldn't even bench 225. Never would I have thought I'd be close-gripping it now. These days I'm working with 235 and that makes me happy! :)

[TheHoosierWhey]

I guess my curls are good but what I'm really happy about (and what I'd really like to see improve even more) is my tricep strength. Less than a year ago, I couldn't even bench 225. Never would I have thought I'd be close-gripping it now. These days I'm working with 235 and that makes me happy! :)

Yes your bench has definitely gone way up. I couldn't imagine close gripping 235, as repping 225 normally is my goal as of now. But if you couldn't bench 225 a year ago, and are close gripping 235 now then that definitely gives me high hopes that in a year from now i might be close to those numbers.

[Zarazen]

What did you do to increase your bench?

[jackedrabbit]

7/14/2010 - SHOULDERS / TRAPS

Today was supposed to be an off day and it was exactly that until about 5pm when I got tired of sitting around my house. I did absolutely nothing all day - I ate, napped, watched TV, read a bit of this book analyzing organized religion, etc. All the food and rest combined with boredom drove me straight into the gym. Ah, the joys and pains of being unemployed...

Changed some things around, skipped heavy barbell shrugs because I felt a twinge in my right trap during yesterday's workout (which has limited my neck mobility a bit) but nothing major. The same thing could have happened in my sleep, but either way I decided to take it easy with traps.

Woke up today and did an hour of LI cardio since I wasn't planning on working out today. So I ended up doing a bit more I guess, but that's ok - I've been enjoying some good food too so it all evens out.

Still need to get a new scale.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
20 x 12
20 x 12
20 x 12

BEHIND THE NECK SEATED BARBELL MILITARY PRESS
115 x 12
125 x 12
135 x 10 (wow...strength went way up here compared to last time!)

SEATED ARNOLD DUMBBELL PRESS
45 x 10
45 x 10
45 x 9 (went up here too)

STANDING BARBELL FRONT RAISES
35 x 15
35 x 13
35 x 9 (used a 35-pound straight bar, STRICT form)

BEHIND THE BACK SMITH MACHINE SHRUG
185 x 15
185 x 15
185 x 15

DUMBBELL REAR LATERALS
15 x 12
15 x 9
10 x 12

PWO LI CARDIO
20 minute treadmill walk (Incline = 5, Speed = 3)

[jackedrabbit]

What did you do to increase your bench?

Just kept working out, eating well and continuously striving to add a rep or more weight to the bar. Just hard work and time.

[wrkoutfrq]

did you always have a spotter or was there any period where you didn't?

i ask because thats my biggest problem... no spotter, so no regular bench, just db and smith presses

[jackedrabbit]

7/16/2010 - QUADS / HAMS / CALVES

Great workout today. Decided to try a pre-fatigue/pre-exhaust approach to my leg training and I liked it. The leg presses definitely loosened me up more and allowed me to go deeper while keeping an upright posture with squats. Like I mentioned before, I'm really trying to perfect my form and I don't care if I can only squat 275 this way. I'm still stressing my quads with good weight and most importantly, I look GOOD doing it since my form is better!

Decided to scrap my usual isolation work for some lunges instead.

I might go out later on today and do some more cardio (gonna eat and relax for now) but I'm going to this girl's birthday party tonight and who knows if I'll see something tasty (perhaps in more ways than one). Better go in with some insurance.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
LEG PRESS (PRE-FATIGUE)
405 x 12
405 x 12
405 x 12 (these were very easy, just enough to loosen up a bit for squats)

BARBELL SQUAT
225 x 12
245 x 10
275 x 8
275 x 8

STIFF LEGGED DEADLIFT
225 x 10
225 x 10
225 x 10 (wow, these shot up...way up!)

DUMBBELL LUNGES
50 x 12
50 x 12
50 x 12 (12 reps per leg)

STANDING CALF RAISE
180 x 10
180 x 10
180 x 10

SEATED CALF RAISE
100 x 10
100 x 10
100 x 10

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3)

[jackedrabbit]

7/17/2010 - CHEST / ABS

Ugh...felt way off today. Just plain tired and kind of dehydrated. Went to a party last night and ate like crap. Missed 3 meals and didn't drink enough water. Shame on me. Didn't sleep well and woke up today feeling bloated and gross so I decided to train chest and abs. It didn't go too well...lol.

It's amazing how after feeding your body well for such a long time and all of a sudden eating sh*t, you can literally feel it wreaking havoc in your system. In case anyone is wondering what I ate, here's the list:

- 3 slices of BBQ chicken pizza
- 4-5 boneless buffalo chicken wings
- some pita bread and hummus
- some chips and 7-layer dip (refried beans, sour cream, salsa, cheese, lettuce/tomato, guacamole, etc...)
- raw veggies
- small slice of birthday cake
- 2-3 diet sodas

I'm following my diet 100% for the next 2-3 weeks. Been slacking lately and it is starting to show.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 1
245 x 4 (decided not to push it after this terrible set)
225 x 8
225 x 7 (called it a day here)

INCLINE BARBELL BENCH PRESS
185 x 10
185 x 10
185 x 10 (got 3 sets of 10 reps...not bad for a **** day)
205 x 4 (go figure...incline bench was actually better than last week)

INCLINE DUMBBELL FLY
40 x 15
40 x 15
40 x 15 (real good stretch with these)

CABLE CROSSOVERS
60 x 15
60 x 15
60 x 14

LYING LEG LIFTS
12
12
12

AB ROLLER
10
10
10

PWO LI CARDIO
60 minute walk outside (mixed terrain, burned extra cals!)

[MarkVI]

Awesome Work bro, ****ty night or not. I follow everyday so don't think you're not being watched ;) I'll e-kick some ass if you get sloppy or slow down! Keep it up man!

[TheHoosierWhey]

Awesome Work bro, ****ty night or not. I follow everyday so don't think you're not being watched ;) I'll e-kick some ass if you get sloppy or slow down! Keep it up man!

2nd'ed

[jackedrabbit]

I should take some new pictures of my fat, sloppy self.

[jackedrabbit]

7/17/2010 - LI CARDIO

Went on a little shopping spree last night and purchased a sweet new scale and one of those new iPods with the video camera, radio, pedometer, etc. Awesome new fitness gear!

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2968.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2970.jpg

Did my AM LI cardio (went a bit longer) and took pictures after. New scale weight read-out: 184/185 pounds (after 3 weighs) so nothing has really changed for better or worse.

It does appear that I've dropped all the water I was holding from that terrible cheat. Hope I look alright now. Back on track!

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2949.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2953.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2950.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2946.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2959.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2944.jpg

Nutrition (P/C/F)
348.4/381.5/86.6 = 3550 Cals

Training & Cardio
AM LI CARDIO
60 minute walk outside

[bizzlewood]

**** bro every time I check your journal you are bigger than the last time


Good job bro ... You're gonna do some serious damage at your next show


Sick back btw

[Gesou]

Hope I look alright now.

No, bro, you look horrible!!















































































Just kidding, your competition rebound is the craziest thing I've ever seen. If you compare your current pics at weight with the pics from your cut, you see a world of difference at same weight. I really can't believe how great you mastered coming off a contest prep, I've seen quite some guys going from stage shape to 12 ish % bf in like 1-2 months, but you are looking better than ever, could have stepped on stage again in like 2 weeks if you started prepping lol.

INcredibly inspirational!

[Adrenaline690]

dude looking amazing

[jackedrabbit]

7/19/2010 - ARMS / CALVES

Amazing workout. Felt like a beast. Numbers are up and form is still tight.

184.0 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5 (5 sets of 5 reps...woo hoo!!!!!)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
235 x 5 (new PR)
235 x 5 (new PR)
235 x 4+1 (2 more reps than last time)
235 x 3 (had to drop to 225 here last time, but I stayed at 235 today)
225 x 5 (video below)

kpgjuGUghPc

INCLINE DUMBBELL CURL
40 x 10
40 x 10
40 x 10 (going up here!)

SKULL CRUSHER
90 x 10
90 x 10
90 x 9

MACHINE CURL
80 x 15
80 x 15
90 x 15
90 x 12 (underestimated myself here)

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 13
70 x 15
70 x 15

SEATED CALF RAISE
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10 (increased by 5 pounds, same # of reps for all sets = win)

PWO LI CARDIO
60 minute walk outside

[TheHoosierWhey]

very nice close grip

[jackedrabbit]

7/20/2010 - BACK / TRAPS / REAR DELTS

Ups and downs, ups and downs. Today was not one of my finer moments. In fact, straight up this workout sucked. I felt tired from the beginning and my mind wasn't into it. As I warmed up for weighted pull ups (just doing a set of body weight pull ups) I felt a twinge in my right shoulder and decided to scrap pull ups all together. That was icing on the cake to really screw with my mindset. I did my best, but I was mainly going through the motions for the rest of it.

I may or may not train chest and abs tomorrow. We'll see. Maybe I need a few days off.

Weight was 184.4 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
LAT PULLDOWN
120 x 10
120 x 10
120 x 10 (did a few light sets in place of my usual weighted pull ups)

T-BAR ROW
80 x 10
80 x 10
80 x 8

CLOSE GRIP LAT PULLDOWN
140 x 10
140 x 10
140 x 10

CYBEX MACHINE ROW
130 x 10
130 x 10
130 x 10 (didn't even pay attention to the fact that last week I did 140 x 10 x 3)

BARBELL SHRUG
225 x 10
225 x 10 (went light, dropped a set since my shoulder started up again...)

DUMBBELL REAR LATERALS
12.5 x 12
12.5 x 12
12.5 x 12 (perhaps the only exercise that went well and that I made progress on)

PWO LI CARDIO
60 minute treadmill walk (Incline = 5, Speed = 3)

[Adrenaline690]

just stretch it out and take it easy man.. play it by feel but might be best to either take a few days off or not train chest tomorrow like you said!

hopefully it will go away in a day or 2

[MarkVI]

Have you tried some different training approaches or exercises lately? Try it, seem like it's the same routine - might freshen you up.

[jackedrabbit]

7/22/2010 - CHEST / ABS

So I took yesterday off, only doing AM LI cardio and then pretty much just sat on my ass all day. I took naps, watched TV and saw Inception (which was good, but not as good as it has been hyped up to be) anyway...

Woke up today feeling refreshed and optimistic about my chest and abs workout, but once I warmed up I could feel that something was still off. I did my work sets for bench and reps were down by 1-2 on pretty much every set.

The strange thing was that the rest of the workout went very well and I was pumped and full and felt great. The only thing that went "poorly" was bench, which leads me to believe that I've hit some sort of mental barrier. It would appear that I've been stuck at 245-250 for a few weeks now. Maybe I have some subconcious "fear" of surpassing 250?

The solution to this is simple - change my routine. I'm dropping flat bench. Right now I'm not sure how my next chest workout will go, but I'll figure something out. Something that involves dumbbells...

Diet has been PERFECT for the week so far. Morning weight was 186 pounds today.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 1
245 x 5
245 x 4+1
250 x 2+1
235 x 3+2
225 x 3+2 (lots of forced reps, but I made it to 5 reps every set)

INCLINE BARBELL BENCH PRESS
185 x 10
190 x 8+1
195 x 5+1 (pyramided up)
175 x 10 (drop set)

CABLE CROSSOVERS
70 x 15
70 x 13
70 x 12

PUSH UPS
30
30
30 (30 is the goal number from now on)

DECLINE SIT UPS
25
25
25 (forgot to do these weighted)

LYING LEG LIFTS
12
12
12 (15 is the goal next time)

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3)

[jackedrabbit]

Have you tried some different training approaches or exercises lately? Try it, seem like it's the same routine - might freshen you up.

Yes to this. Gonna give it a try.

[Gesou]

Any specific reasons why 30 push ups is the goal number?
And how many can you do if you max out?


Things looking great, keep doing what you're doing!

[jackedrabbit]

Any specific reasons why 30 push ups is the goal number?
And how many can you do if you max out?


Things looking great, keep doing what you're doing!

30 is my new goal because I've been consistently hitting 25. Maybe I'll try to work my way up to 50 per set!

[jackedrabbit]

7/23/2010 - QUADS / HAMS / CALVES

Great workout today. Felt strong, full, pumped, and focused. Went in and put in some serious work, took me about 1 hour and 15 minutes.

Morning weight was 187, but I forgot to weigh myself first thing and did so after I had already eaten breakfast and guzzled some water.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
HACK SQUAT
135 x 15
185 x 10 (2nd and last warm up set)
225 x 10
225 x 10
245 x 10
275 x 10 (it took me a while to figure out where I should be for this exercise, as I haven't done these in quite some time)

STIFF LEGGED DEADLIFT
185 x 10
185 x 10
185 x 10 (went light here)

SEATED CALF RAISE
135 x 10
135 x 9
135 x 8 (these went up)

DUMBBELL LUNGES
40 x 12
40 x 12
40 x 12
40 x 12

LYING LEG CURL
90 x 12
90 x 12

LEG EXTENSION
130 x 12
130 x 12

STANDING CALF RAISE
90 x 20
105 x 20
120 x 20 (might keep these high rep, around 15-20 reps from now on...felt good!)

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3)

[Gesou]

High rep calves raises > low reps IMO too.

Good work.

[jackedrabbit]

7/24/2010 - SHOULDERS / TRAPS

Great workout today. I'm loving this.

187 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
20 x 12
20 x 12
20 x 12 (time to go up)

SEATED BARBELL MILITARY PRESS
135 x 10
135 x 10
135 x 10
155 x 4 (just testing my strength here)

SEATED ARNOLD DUMBBELL PRESS
50 x 10
50 x 10
45 x 10 (awesome, went up)

STANDING BARBELL FRONT RAISES
35 x 15
35 x 14
35 x 12

BARBELL SHRUG
225 x 10
225 x 10
225 x 10

BEHIND THE BACK SMITH MACHINE SHRUG
185 x 15
185 x 15
185 x 15 (205 next time)

DUMBBELL REAR LATERALS
15 x 12
15 x 12
15 x 12

PWO LI CARDIO
60 minute walk outside

[MarkVI]

Way to kill it man! I'm liking the shiz you're bringing, more heat, more pain, more grow!

[bizzlewood]

Why don't you do and rear isolation work during your shoulder routine

[Zarazen]

dumbbell rear laterals
15 x 12
15 x 12
15 x 12




why don't you do and rear isolation work during your shoulder routine

:) -

[jackedrabbit]

:) -

This.

I also hit rear delts with my back workout.

[jackedrabbit]

7/25/2010 - LI CARDIO

New pic. Sitting between 186-188 lately.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3021.jpg

and closer!

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3017.jpg

Nutrition (P/C/F)
348.4/381.5/86.6 = 3550 Cals

Training & Cardio
AM LI CARDIO
60 minute walk outside

[Carlito99]

Lookin great man. You just keep getting bigger with no real noticeable fat gain

[OoFaP]

I've been following and just not posting.

Just wanted to say it's pretty amazing how you have gained so much size and stayed so lean.

[TheHoosierWhey]

Hey Jeff,

nice job with the training and putting on weight, looking nice dude.

anyway, i was looking for the journal you had 2 summers ago as i used to follow along, and wanted to compare the today you, to you back then (i think you weighed in the 150s). had no such luck in finding this journal though, was it deleted or something?

[wrkoutfrq]

Lookin great man. You just keep getting bigger with no real noticeable fat gain

this... do you feel it's that LI cardio you're doing thats keeping you so lean while being able to add great mass?

[jackedrabbit]

Hey Jeff,

nice job with the training and putting on weight, looking nice dude.

anyway, i was looking for the journal you had 2 summers ago as i used to follow along, and wanted to compare the today you, to you back then (i think you weighed in the 150s). had no such luck in finding this journal though, was it deleted or something?

I asked the mods to delete my old journals for personal reasons.

Here are some pics from my stash though.

This was me for most of 2007-2008. Skinny, yet fat. Soft and smooth would describe me. I struggled with an ED.

http://i266.photobucket.com/albums/ii271/jackedrabbit/29420_568164342127_18600803_33396084_4271615_n.jpg

Then I started working with Jason, and things slowly improved.

http://i266.photobucket.com/albums/ii271/jackedrabbit/DSC00872.jpg

[bwelch1985]

that's a sick transformation bro!

you've had a bit of a fashion transformation since then as well i see...no more adidas and chucks...now it's all about the sperry's and polos:D:D

[jackedrabbit]

this... do you feel it's that LI cardio you're doing thats keeping you so lean while being able to add great mass?

Without a doubt. The timing of the LI cardio has made a difference too - either first thing in the morning or post-workout...the best times to burn pure fat. This combination has allowed me to grow while keeping it lean.

I probably do more cardio than necessary though. I mean, Jason only requires 30-45 min. each day of me but most days I do an hour. I'm also pretty active. I'll park far away at a store or at the movies, just to get more walking in. Little things like that make a difference, and all this cardio certainly acts as "insurance" against planned or unplanned cheats. On some days, I'll eyeball my food portions too (and of course I always overestimate because I'm a fat kid at heart) so the cardio helps there as well. More wiggle room.


that's a sick transformation bro!

you've had a bit of a fashion transformation since then as well i see...no more adidas and chucks...now it's all about the sperry's and polos:D:D

Well, I've always been about the S&P lifestyle but I've slowly weeded out things like Chucks and Adidas so now I'm 100% S&P baby!

[jackedrabbit]

Giving credit to JeanValjean for putting this together for me. He resized each pic too, so overall it's a better comparison of how I looked just a week after my show versus now.

http://i266.photobucket.com/albums/ii271/jackedrabbit/2a0nckp.jpg

[TheHoosierWhey]

Well the after pic guy would definitely beat the crap outta the before pic guy haha.

[MarkVI]

Wider, Thicker and bigger. Lost BARELY any conditioning. wow, kudos bro

[wrkoutfrq]

Without a doubt. The timing of the LI cardio has made a difference too - either first thing in the morning or post-workout...the best times to burn pure fat. This combination has allowed me to grow while keeping it lean.

I probably do more cardio than necessary though. I mean, Jason only requires 30-45 min. each day of me but most days I do an hour. I'm also pretty active. I'll park far away at a store or at the movies, just to get more walking in. Little things like that make a difference, and all this cardio certainly acts as "insurance" against planned or unplanned cheats. On some days, I'll eyeball my food portions too (and of course I always overestimate because I'm a fat kid at heart) so the cardio helps there as well. More wiggle room.


thanks for the info man... i think that i'm gonna try your way, simply because i'm not very active during the day (unemployed FTMFL), and i'm starting to smooth out on only 2300 cals... btw, those before and after photos.... totally sick. you've made GREAT progress (yes jealous.... lol)

edit: sry for soundin like a workout pirate, lol... just getting a little stressed over loss of definition

[bizzlewood]

This.

I also hit rear delts with my back workout.

sorry dude lol

[jackedrabbit]

sorry dude lol

No worries bro. :)

[Zarazen]

Seriously man, you look amazing. It's weird how everyone reacts differently. Like from your pics it looks like upper body definition is almost the same while the legs are starting to hold slightly. I am the complete opposite. Leg definition is always the last to go. 3 weeks post-show my abs are starting to completely lose definition but my glutes still have striations.

I just recently started working with Jason. We got organized during my peak week so we could start my off-season off fresh. Even though we just started, i'm loving it.

[jackedrabbit]

7/26/2010 - ARMS / CALVES

Killed this one. Strength is on the rise.

188.0 this morning...oh my! :)

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5 (120 next time)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
235 x 5
235 x 5
235 x 4+1
235 x 4+1 (1 and a half more reps than last time)
235 x 3 (stayed at 235 for all 5 sets!)

INCLINE DUMBBELL CURL
45 x 10
45 x 9
45 x 7

SKULL CRUSHER
90 x 10
90 x 10
90 x 9

MACHINE CURL
100 x 15
90 x 15
90 x 13
90 x 13

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 15
80 x 14
80 x 13

SEATED CALF RAISE
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10 (maybe 135 next week...?)

PWO LI CARDIO
45 treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

Seriously man, you look amazing. It's weird how everyone reacts differently. Like from your pics it looks like upper body definition is almost the same while the legs are starting to hold slightly. I am the complete opposite. Leg definition is always the last to go. 3 weeks post-show my abs are starting to completely lose definition but my glutes still have striations.

I just recently started working with Jason. We got organized during my peak week so we could start my off-season off fresh. Even though we just started, i'm loving it.

Thanks man. Every now and then I'll still stress a bit about the fat I've gained but when I put things in perspective, I feel better. It's just crazy how after you do a show, your standards are THAT MUCH higher for yourself. Lean before becomes unacceptably fat!

Jason is great. What does he have you eating? I'm downing nearly an entire box of these organic animal crackers (more like cookies) for my post-workout meal. It is definitely important to get that offseason plan before you actually begin your offseason. The limbo period is where a lot of guys screw up, and once you screw up the mindset of a strong and productive offseason it all gets sort of tainted. Guys will want to go on another cut almost immediately after...not good. Both you and I are in good hands. Good luck to you man.

[MarkVI]

Awesome work bro! Keep it up, strength will translate into more muskelz

[scoobysnacks]

love the comparison pic....its great then compared to 2008 its amazing....nice work buddy.

[Zarazen]

Thanks man. Every now and then I'll still stress a bit about the fat I've gained but when I put things in perspective, I feel better. It's just crazy how after you do a show, your standards are THAT MUCH higher for yourself. Lean before becomes unacceptably fat!

Jason is great. What does he have you eating? I'm downing nearly an entire box of these organic animal crackers (more like cookies) for my post-workout meal. It is definitely important to get that offseason plan before you actually begin your offseason. The limbo period is where a lot of guys screw up, and once you screw up the mindset of a strong and productive offseason it all gets sort of tainted. Guys will want to go on another cut almost immediately after...not good. Both you and I are in good hands. Good luck to you man.

I hear you man. Post-show i went a little too far. I didn't think one night would make a difference but i didn't take into account all the carbs I was taking in during peak week + the inactivity on Thurs/Fri/Sat. I did a front load and was still upping carbs coming into thurs/friday because i still wasnt filling out completely. Must of taken in close to 1100g carbs by Wed night. For the show i was great but went nuts Saturday night and of course i spilled but we cleaned up nicely. At the moment taking it slowly, 300p/200/80f. Weight from my competition is pretty much unchanged probably a pound or two more but i'm taking in close to 800-900 calories more then i was taking in the week before peak week.

At the moment my carbs aren't very high so not taking in anything out of the ordinary...some cheerios, raisin/cinnamon bagels

[jackedrabbit]

7/27/2010 - BACK / TRAPS / REAR DELTS

Great day, great workout. Knocked a 2nd round interview out of the park this morning and then killed this workout!

A friend of mine at the gym suggested that I try gripping things like the T-Bar row and any other machine row movements with the wide grip handles (most back machines and T-Bar setups have the option of letting you grip it close or wide - with the wider grip forcing you to flare the elbows up and out which obviously calls more upon the upper back muscles and rear delts). I had always done these movements close and never thought to try them wide (because I'm an idiot) and today I did for the first time and holy sh*t! Never before have I felt this pump in my upper/middle back. It was insane. I think I've discovered the key to future back development!

I felt kind of watery today so I did extra cardio...a nice hour long walk under the sun after my workout.

187.6 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
LAT PULLDOWN
100 x 10
100 x 10
100 x 10 (these were done super light to begin the warm up process)

WEIGHTED PULL UPS
BW x 10
BW+10 x 10 (needed to warm up some more)
BW+20 x 5
BW+20 x 5
BW+20 x 5
BW+20 x 5
BW+20 x 5

WIDE GRIP T-BAR ROW
90 x 10
90 x 7
90 x 6

CLOSE GRIP LAT PULLDOWN
150 x 10
150 x 10
150 x 10

WIDE GRIP CYBEX MACHINE ROW
110 x 10
110 x 10
110 x 10 (couldn't do as much here using the wider grip, but I felt it 10x more)

DUMBBELL SHRUG
75 x 10
75 x 10
75 x 10
75 x 10 (gonna do db's from now on...feel the squeeze more!)

DUMBBELL REAR LATERALS
15 x 12
15 x 12
15 x 12

PWO LI CARDIO
60 minute walk outside

[wrkoutfrq]

nice w/o man... i started doing the wide neutral grip rows and such like that after i watched the youtube vids of jim cordova (intermediate fitness principles 1 & 2), and i love them... my lats just balloon out after a set, and i'm usually sore a s*** the next day

[MarkVI]

Don't switch the grip, mix it up! Incorporate all grips into a workout, or in a periodized way. I'll do reverse grip pulldowns for a few weeks with an overhand bb row and then I'll switch and do wide front grip and reverse grip bb row etc....always keeping things changing.

[jackedrabbit]

Don't switch the grip, mix it up! Incorporate all grips into a workout, or in a periodized way. I'll do reverse grip pulldowns for a few weeks with an overhand bb row and then I'll switch and do wide front grip and reverse grip bb row etc....always keeping things changing.

Of course, that is what I meant. I've been doing them close for so long that this will be a welcomed change of pace. I'll stick to going wide for a while before going back close though.

[jackedrabbit]

7/28/2010 - CHEST / ABS

Didn't give constructing a new chest workout much thought and this workout crept up on me. Should have planned ahead...oh well. Did my usual and made some progress but still, I NEED a change up.

Next time, I'm doing this:

Incline Barbell Bench - heavy, maybe 5 x 5
Flat Dumbbell Bench - moderate, maybe 8-10 reps
Assistance Lifts may stay the same, change up between cables/flys/push ups

Weight this morning was 187.2

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
FLAT BARBELL BENCH PRESS
Bar x 20
135 x 15
185 x 10
225 x 1
245 x 5
245 x 5
245 x 4+1
245 x 4
250 x 3+1 (best 5 x 5 bench workout to date but still, a change is needed)

INCLINE BARBELL BENCH PRESS
190 x 10
190 x 9
190 x 6
175 x 12 (drop set)

FLAT DUMBBELL FLY
30 x 15
30 x 15
30 x 15

PUSH UPS
30
30
30

DECLINE SIT UPS
BW+10 x 25
BW+10 x 25
BW+10 x 25

LYING LEG LIFTS
15
13
12

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

7/30/2010 - QUADS / HAMS / CALVES (AM) & ARMS (PM)

Trained twice today. I felt like a damn animal. Both workouts were INSANE.

2 f*cking awesome workouts. 2 cardio sessions (combined total of 1 hour and 15 minutes). Followed diet 100%. Hell yeah.

Morning weight was 192 since yesterday was an off day but still...holy shizzit! :)

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
HACK SQUAT
135 x 15
225 x 10
275 x 10
275 x 10
275 x 10
315 x 10 (whoa!)

STIFF LEGGED DEADLIFT
185 x 10
185 x 10
185 x 10

SEATED CALF RAISE
135 x 10
135 x 10
135 x 8 (these went up)

DUMBBELL LUNGES
50 x 12
50 x 12
50 x 12
50 x 12 (better than last week)

LYING LEG CURL
95 x 12
95 x 12
95 x 12

LEG EXTENSION
130 x 12
130 x 12
130 x 12

STANDING CALF RAISE
105 x 20
105 x 20
105 x 20

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3.3)

I finished legs around 12pm and ran some errands before going home for a nice long nap. Woke up around 5pm, ate a meal and hit the gym again for arms at 6:30pm.

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
120 x 5
120 x 5
120 x 5
120 x 4
120 x 3

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
235 x 5
235 x 5
235 x 5 (up 1 rep!)
240 x 4+1 (new PR)
240 x 3 (might start with 240 next time)

INCLINE DUMBBELL CURL
45 x 10
45 x 10
45 x 8
45 x 8 (did a 4th and extra set)

SKULL CRUSHER
90 x 10
90 x 10
90 x 10
90 x 9

MACHINE CURL
90 x 15
90 x 13
90 x 12

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 12
80 x 11

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[wrkoutfrq]

damn brah, gettin srs up in here! what inspired the dual workouts?

[BIGSTTNJFF]

I asked the mods to delete my old journals for personal reasons.

Here are some pics from my stash though.

This was me for most of 2007-2008. Skinny, yet fat. Soft and smooth would describe me. I struggled with an ED.

http://i266.photobucket.com/albums/ii271/jackedrabbit/29420_568164342127_18600803_33396084_4271615_n.jpg

Then I started working with Jason, and things slowly improved.

http://i266.photobucket.com/albums/ii271/jackedrabbit/DSC00872.jpg


Nice man!!!

[jackedrabbit]

Nice man!!!

But this is even better! :)

http://i266.photobucket.com/albums/ii271/jackedrabbit/2ewp3iu.jpg

[SUPER_MANLET]

Hi jacked great progress bro wish you the best

been checking your progress/journal for a while now (no creep) and i like the LI cardio you do post workout or 1st thing in the morning

hope my bulk this year will be good as yours , no more dirty bulks for me.

Peace..

[jackedrabbit]

7/31/2010 - SHOULDERS / TRAPS

Killed my shoulders today despite feeling sore as f*ck from yesterday's double session (legs and arms).

Morning weight today was 188.4. Dropped a lot of water and looked quite lean.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3023.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3025.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3026.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3029.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3030.jpg

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
25 x 12
25 x 12
25 x 12
25 x 11 (not only did I go up in weight, but I did an extra 4th set)

SEATED BARBELL MILITARY PRESS
140 x 10
140 x 10
145 x 7+1 (might try 145 to start next time)

SEATED DUMBBELL PRESS
55 x 8
45 x 10
45 x 10

STANDING BARBELL FRONT RAISES
35 x 15
35 x 14
35 x 13

BARBELL SHRUG
245 x 10
245 x 10
245 x 10

BEHIND THE BACK SMITH MACHINE SHRUG
185 x 15
185 x 15
185 x 15 (damn it, forgot I was supposed to do 205!)

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
30 minute treadmill walk (Incline = 3, Speed = 3.5)

[jackedrabbit]

8/1

Day off today. Did cardio though - 1 hour AM and I was pretty active during the day. Maybe walked an extra 30 minutes total between errands?

Followed my off day diet to the T.

That is all. :)

[extremenergy3]

Damn, looking like a monster and with a six-pack. Thanks for helping remove the stereotype that Asians are small :D I'm working to help with that too ;)

[jackedrabbit]

8/2/2010 - CHEST / ABS

Oh hell yeah. I had an awesome workout tonight and I'm just so glad I finally changed things up. The incline bench felt phenomenal and I was surprised at how much I could press. I haven't done incline bench as my first exercise in months so it took me a few sets to figure out what weight I should use for my working sets. I knew I could rep 185 easily since I usually get 10 or more even after doing flat bench, so I started there as a second warm up and also to test my strength. I was feeling conservative, and wanted to keep my reps between 6-10 so I went with 205 and got that easily for 10 reps. After these two sets, I knew I should have used more weight but it was too late. So for my 3rd and 4th sets, I used 225 but didn't get as many reps as I could have, or should have. Next time I'll just warm up with 185 and jump right into 225.

Underestimated myself with dumbbell bench, but like inclines, I haven't done flat dumbbell benching in MONTHS. I might start with 90's next time.

I have a feeling this combo (incline bench + flat dumbbell bench) is exactly what I need to take my chest development and bench strength to the next level. After a few months I'll return to the flat barbell bench and own 245/250. I just know it. :)

Weight this morning was 190.0 on the freaking nose.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
INCLINE BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
205 x 10
225 x 5
225 x 4 (video)
205 x 8

2dH8lVw2TJc

FLAT DUMBBELL BENCH PRESS
75 x 10
85 x 9
85 x 8
75 x 10 (drop set)

CABLE CROSSOVERS
70 x 12
70 x 12
70 x 12

PUSH UPS
30
30
30

DECLINE SIT UPS
BW+10 x 25
BW+10 x 25
BW+10 x 25

ROMAN CHAIR LEG LIFTS
15
15
15

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[Adrenaline690]

strong set man.. glad you finally hit 190 also.. I know you were stuck around 188( i think? ) for a bit lol still looking lean as hell

[jackedrabbit]

strong set man.. glad you finally hit 190 also.. I know you were stuck around 188( i think? ) for a bit lol still looking lean as hell

Yeah dude, I was stuck around 187-188 for weeks. I forget how long now (I should just look back at my own journal here lol) but I'm glad the scale is moving again. I haven't changed my diet, so Jason still has me eating the same. I guess the body is just weird like that. Poof, all of a sudden I gain weight. I'll take it though.

[Adrenaline690]

Yeah dude, I was stuck around 187-188 for weeks. I forget how long now (I should just look back at my own journal here lol) but I'm glad the scale is moving again. I haven't changed my diet, so Jason still has me eating the same. I guess the body is just weird like that. Poof, all of a sudden I gain weight. I'll take it though.

haha.. can't complain since your eating/cardio is the same which means your not really gaining any bloat/water from more food.. just solid lean progress

sorry if you posted this earlier..

any thoughts on the next time you'll be on stage? or just taking time off till you feel your ready again?

[jackedrabbit]

haha.. can't complain since your eating/cardio is the same which means your not really gaining any bloat/water from more food.. just solid lean progress

sorry if you posted this earlier..

any thoughts on the next time you'll be on stage? or just taking time off till you feel your ready again?

I don't know man. I'm being tempted to do the same show next May because I know 3 guys from my gym who are going to be prepping for it. We would all be in different classes, unless of course, I cross into middle weight territory. I'm thinking fall of 2011 would be better for me though. I need more time to grow and bring up my weak points. I feel that the guys who do 2 or 3 shows within a single year (not one right after another, that's different...but if the shows are spread out by MONTHS) are doing absolutely no good to their body and they can forget about progress. I know a proper offseason is what makes a proper showing on the stage.

[Adrenaline690]

I don't know man. I'm being tempted to do the same show next May because I know 3 guys from my gym who are going to be prepping for it. We would all be in different classes, unless of course, I cross into middle weight territory. I'm thinking fall of 2011 would be better for me though. I need more time to grow and bring up my weak points. I feel that the guys who do 2 or 3 shows within a single year (not one right after another, that's different...but if the shows are spread out by MONTHS) are doing absolutely no good to their body and they can forget about progress. I know a proper offseason is what makes a proper showing on the stage.

agreed man.. I like the 1 or 2 shows a year approach..with if you do 2 then they are within a few weeks of eachother..

that sounds like a cool opportunity.. to compete with friends that's how I am trying to time my shows next year.. I have family in NH area.. maybe I will make the trip up within the next year or 2 and hit that show :)

[DanTheManB]

I don't know man. I'm being tempted to do the same show next May because I know 3 guys from my gym who are going to be prepping for it. We would all be in different classes, unless of course, I cross into middle weight territory. I'm thinking fall of 2011 would be better for me though. I need more time to grow and bring up my weak points. I feel that the guys who do 2 or 3 shows within a single year (not one right after another, that's different...but if the shows are spread out by MONTHS) are doing absolutely no good to their body and they can forget about progress. I know a proper offseason is what makes a proper showing on the stage.

i'd wait bro...give your mind a break for a bit

[musclemass22]

Just wanted to pop in and say fantastic job coming out of your prep. Not sure if you remember but we competed about the same time. I need to get some progress pics thrown up in my log. I actually have less energy now that I am done prepping, lol! Anyways, you look great and still pretty damn lean.--Brian

[jackedrabbit]

8/3/2010 - BACK / TRAPS / REAR DELTS

To focus on my middle back (thickness) I'm going to start with a wide row movement instead of my usual pulldowns. I'll be able to hit my middle back fresh with energy this way, and bring up my weakness there. My lats are already great and my back is wide. It lacks thickness though. Hopefully this tiny change will make a big difference in the grand scheme of things as time goes on.

http://i266.photobucket.com/albums/ii271/jackedrabbit/Show/32055_568951255147_18600803_33417897_1323615_n.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/Show/32055_568951250157_18600803_33417896_2410495_n.jpg

Morning weight today was 190.6. Can I get a 191??? lol...

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
WIDE GRIP T-BAR ROW
90 x 10
100 x 10
100 x 10
110 x 6
110 x 6 (I was able to do more weight, but not too much more. This is a TOUGH exercise!)

LAT PULLDOWN
130 x 10
130 x 10
130 x 10 (Wanted to do pull ups, but I could only get 7 with my body weight after those rows, so I decided to do lat pulldowns instead.)

WIDE GRIP CYBEX MACHINE ROW
130 x 10
130 x 10
130 x 10

CLOSE GRIP LAT PULLDOWN
150 x 10
150 x 10
150 x 10

DUMBBELL SHRUG
85 x 10
85 x 10
85 x 7

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
60 minute walk outside

[wrkoutfrq]

once you get that thickness you're looking for your back is gonna be sick!

question: how do you determine how much cardio you're gonna do each day? i notice you do anywhere from 30-60 min, so is it based off of weight, look, etc.?

[zmcdole]

Tbar rows are awesome as well as bb rows, but IMO deadlifting is gonna build your back in regards to overall thickness.

[MarkVI]

Tbar rows are awesome as well as bb rows, but IMO deadlifting is gonna build your back in regards to overall thickness.
THIS.

No rack deads to me is so odd when someone doesn't have an already jaw dropping back.

[Sean15782]

Very impressed with what you have accomplished in this post contest period!!!

I agree that you should incorporate rack dead-lifts! It will make a big difference!

[jackedrabbit]

once you get that thickness you're looking for your back is gonna be sick!

question: how do you determine how much cardio you're gonna do each day? i notice you do anywhere from 30-60 min, so is it based off of weight, look, etc.?

If I feel and look watery, I'll do more but it also depends on my desire to do more, the amount of time I have in the day to do an hour of cardio, etc.


Tbar rows are awesome as well as bb rows, but IMO deadlifting is gonna build your back in regards to overall thickness.

I don't know man. I've been deadlifting 405-500 for a good 2 years and my back still looks the way it does. My form is near perfect too.

7sAyUVDaWqI

...that was a long time ago.


THIS.

No rack deads to me is so odd when someone doesn't have an already jaw dropping back.

Maybe I'll try rack deads.


Very impressed with what you have accomplished in this post contest period!!!

I agree that you should incorporate rack dead-lifts! It will make a big difference!

Rack deads it is then. Thank you!

[MarkVI]

Def. try rack deads! I know my hams overpower and glutes as well for conventional.

And it's not like your back is lagging, we just all need more thickness, and that spot you mentioned in particular is killed by rack deads

[jackedrabbit]

8/4/2010 - ARMS / CALVES

Strength has gone up. Especially on close grip bench.

I decided to stay with barbell curling 115 for a few more weeks. I'd like to do 5 x 5 with no swing whatsoever before moving up to 120. The last time I did 120 was too sloppy for my taste.

191 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (tiny swing)
115 x 5 (swing + rested the bar on my legs for a second on the last 2 reps)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
245 x 5
245 x 5
245 x 4
245 x 4
245 x 3 (WOW...wasn't I just BENCHING 245 a few weeks ago? Now I'm close-gripping it???)

INCLINE DUMBBELL CURL
45 x 10
50 x 6 + 45 x 4 (=10 reps)
45 x 10
45 x 10 (soon I'll be able to handle the 50's)

SKULL CRUSHER
90 x 10
90 x 10
95 x 9 (after 2 sets I realized I was supposed to be doing 95 pounds this time!)
95 x 8

MACHINE CURL
100 x 13
100 x 10
100 x 9

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 15
80 x 15

PWO LI CARDIO
45 minute treadmill walk (Incline = 5, Speed = 3.3)

[TheHoosierWhey]

lets get a vid of those close grips!

[jackedrabbit]

lets get a vid of those close grips!

This one was posted a few weeks back.

kpgjuGUghPc

[jackedrabbit]

8/5/2010 - QUADS / HAMS / (NO CALVES)

Today was supposed to be a day off but 2 things made me decide to train tonight - the fact that I'm going down to NYC for the weekend (and I'd like to leave before noon to avoid rush hour traffic) and that I took a long nap this afternoon which left me with a ton of energy around 7pm which I simply had to put to good use! Anyway, this workout was excellent. I skipped calves since I did them yesterday with arms.

Morning weight today was 189.8. Seems like I dropped some water.

I'll be in NYC/NJ until Sunday or Monday. Playing it by ear. Depends on how interesting the girls make it. So tomorrow will be an off day, just my AM LI cardio before driving down. I plan to train my shoulders on Saturday. I'll find a random gym and buy a day pass. Trips are no excuse to skip training.

Might update on Saturday but if not, see you all on Monday or Tuesday. :)

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
HACK SQUAT
135 x 15
225 x 10
315 x 10
315 x 10
315 x 10 (got deep!)

STIFF LEGGED DEADLIFT
185 x 10
185 x 10
185 x 10

DUMBBELL LUNGES
50 x 12
50 x 12
50 x 12
50 x 12 (might be time to move up to the 55's)

LYING LEG CURL
95 x 12
95 x 12
95 x 12 (100 next time)

LEG EXTENSION
140 x 12
140 x 12
140 x 12 (150 next time)

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[TheHoosierWhey]

Nice leg workout, and very strong close grips. I wish I could do the weight on normal bench press that you do on close grip, very gj.

[ss4vegeta1]

Hey Jacked Rabbit hope all is well. I missed your threads esp when you used to post the meals you were eating. Umm not to be an ass but are you still natty? Anyway looking forward to more logs. Later bro keep up the good work.

[DanTheManB]

Hey Jacked Rabbit hope all is well. I missed your threads esp when you used to post the meals you were eating. Umm not to be an ass but are you still natty? Anyway looking forward to more logs. Later bro keep up the good work.

lol

[bizzlewood]

Good to see you're still gonna train when you get to NYC

I try and do the same if I go somewhere, if not I get really irritable tbh

[jackedrabbit]

Good to see you're still gonna train when you get to NYC

I try and do the same if I go somewhere, if not I get really irritable tbh

Yep - hit shoulders yesterday and got some awesome outdoor cardio in this morning walking along the water in this park near Ellis Island. Beautiful view of the city from NJ.

I'm heading back to Boston tomorrow morning after cardio and my first meal. A buddy of mine is up from Florida visiting family for a wedding and we're gonna train tomorrow night before he heads back to Tampa.

Life is good.

[fimblez]

lol

Hey man,

I've just joined, after being a lurked for about 4 years, lol...
Anywho, I've been following your progree for a long time, and the recent progress you have made recently is astounding, and I would seriously like to congradulate you on that! I would like to know though, did you use assistance? Are you natty or not? I have read through your previous posts in this log, and there is no mention of it at all.

Cheers!

[Adrenaline690]

Hey man,

I've just joined, after being a lurked for about 4 years, lol...
Anywho, I've been following your progree for a long time, and the recent progress you have made recently is astounding, and I would seriously like to congradulate you on that! I would like to know though, did you use assistance? Are you natty or not? I have read through your previous posts in this log, and there is no mention of it at all.

Cheers!

he's made amazing progress why does it matter honestly? your not going to get an answer

[fimblez]

he's made amazing progress why does it matter honestly? your not going to get an answer

It matters because I want to know what is, and what isn't achievable naturally.

[jackedrabbit]

8/7/2010 - SHOULDERS / TRAPS

I'll recap on the past few days here.

Hit my diet 100% on Friday (8/6). I just did my AM LI cardio, drove down and got into Jersey City by 5pm. We all decided to stay in, which I didn't mind since I was pretty tired anyway so I just helped make some whole wheat bbq chicken pizzas (but didn't eat any) and we all watched the Sox vs. Yankees game.

On Saturday (8/7) I trained at the Gold's Gym in Jersey City and did one of my longer PWO LI cardio sessions. Little did I know we would all be walking 100 f*cking blocks around the city to get to this "awesome sushi buffet place" later on in the evening! Cab or subway anyone? Anyone?? And it wasn't that awesome, considering the fact that my parents own a sushi place and I know what good sushi is...lol.

Yesterday (8/8) I did a super long AM LI cardio session - 90 minutes! My friend Scarlett and I just went out walking along the harbor and didn't keep track of time. It was enjoyable though - a beautiful view of NYC, the water, a cool breeze...awesome workout.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
25 x 12
25 x 12
25 x 12
25 x 12

SEATED BARBELL MILITARY PRESS
140 x 10
140 x 9+1
145 x 7+1

STANDING BARBELL FRONT RAISES
40 x 10 + 30 x 2
30 x 15
30 x 15 (stick to 35 for now)

SEATED DUMBBELL PRESS
45 x 10
45 x 10
45 x 10 (felt like going easy here)

BARBELL SHRUG
245 x 10
245 x 10
245 x 10

BEHIND THE BACK SMITH MACHINE SHRUG
225 x 15
225 x 12
225 x 9

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
45 minute treadmill walk (Incline = 3, Speed = 3.5)

[fimblez]

8/7/2010 - SHOULDERS / TRAPS

I'll recap on the past few days here.

Hit my diet 100% on Friday (8/6). I just did my AM LI cardio, drove down and got into Jersey City by 5pm. We all decided to stay in, which I didn't mind since I was pretty tired anyway so I just helped make some whole wheat bbq chicken pizzas (but didn't eat any) and we all watched the Sox vs. Yankees game.

On Saturday (8/7) I trained at the Gold's Gym in Jersey City and did one of my longer PWO LI cardio sessions. Little did I know we would all be walking 100 f*cking blocks around the city to get to this "awesome sushi buffet place" later on in the evening! Cab or subway anyone? Anyone?? And it wasn't that awesome, considering the fact that my parents own a sushi place and I know what good sushi is...lol.

Yesterday (8/8) I did a super long AM LI cardio session - 90 minutes! My friend Scarlett and I just went out walking along the harbor and didn't keep track of time. It was enjoyable though - a beautiful view of NYC, the water, a cool breeze...awesome workout.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
25 x 12
25 x 12
25 x 12
25 x 12

SEATED BARBELL MILITARY PRESS
140 x 10
140 x 9+1
145 x 7+1

STANDING BARBELL FRONT RAISES
40 x 10 + 30 x 2
30 x 15
30 x 15 (stick to 35 for now)

SEATED DUMBBELL PRESS
45 x 10
45 x 10
45 x 10 (felt like going easy here)

BARBELL SHRUG
245 x 10
245 x 10
245 x 10

BEHIND THE BACK SMITH MACHINE SHRUG
225 x 15
225 x 12
225 x 9

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
45 minute treadmill walk (Incline = 3, Speed = 3.5)

fml.......

[jackedrabbit]

8/9/2010 - CHEST / ABS

I have a feeling this workout would have been better if I had some time to relax or maybe even take a nap before going. I got up pretty early today and did another long cardio session with my friend Scarlett before having breakfast and packing up for the drive back home.

Driving is pretty exhausting - especially from NJ to MA. I made it back in under 3 hours though, so that was impressive. Got home, ate a meal and tried to nap but couldn't. Then a buddy of mine called so off we went to the gym. Ah well. It was still a better workout than my previous one though!

I weighed 191.2 at Scarlett's apartment this morning. I must mention that I saw 187 on Sunday morning though (eek!) from all the city walking. The copious amounts of sushi and Pinkberry frozen yogurt I had didn't even help me maintain weight...lol.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
INCLINE BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
225 x 7+1 (NEW PR...WOO HOO!!!)
225 x 3 (gave it my all to get those 7+1 reps)
205 x 8

FLAT DUMBBELL BENCH PRESS
85 x 10
85 x 9
90 x 7 (good **** here...might start with 90's next time!)
75 x 10

CABLE CROSSOVERS
70 x 12
70 x 12
70 x 12

PUSH UPS
30
30
30

DECLINE SIT UPS
BW+10 x 25
BW+10 x 25
BW+10 x 25

ROMAN CHAIR LEG LIFTS
15
15
15

PWO LI CARDIO
30 minute walk outside

[jackedrabbit]

Quick update.

Hmm...this isn't good. My right shoulder is feeling tight and I have a slight, dull pain in what I believe is my rotator cuff. I'm heading to bed now and hoping that this will go away tomorrow morning. Sh*t...

[wrkoutfrq]

don't worry too much man, i'm sure your shoulder is fine... you prolly just tweaked it a lil... som rest and you''ll feel good as new again!

[Carlito99]

Hey man,

Off-topic question for you

I know you were a financial analyst and are interviewing for another financial analyst position. Did you ever go through the process of obtaining a designation of some sort (i.e. CFA) or did you get a job right out of college? If not, do you ever plan on going for a designation? I'm confused right now and am looking for insight from financial analysts :p

Feel free to PM me if you don't wanna clog up your journal

[DanTheManB]

Quick update.

Hmm...this isn't good. My right shoulder is feeling tight and I have a slight, dull pain in what I believe is my rotator cuff. I'm heading to bed now and hoping that this will go away tomorrow morning. Sh*t...

relax dude. i went a cple months at one point with my entire left arm NUMB and couldnt feel it on pressing movements. still went hard as i could. also squatted on bursitis in my heel and a sore achilles tendon. fuk minor injuries. they happen

[jackedrabbit]

relax dude. i went a cple months at one point with my entire left arm NUMB and couldnt feel it on pressing movements. still went hard as i could. also squatted on bursitis in my heel and a sore achilles tendon. fuk minor injuries. they happen

I like your attitude man. Good stuff. I actually just talked to Jason and he said to train and just do what doesn't hurt. If it hurts like hell, don't do it. Pretty simple.

I tried a variety of different movements for my back training today and it seems like the only thing that would give me any real trouble is weighted pull ups. I'll keep that in mind when I go to the gym later on today.

[jackedrabbit]

8/10/2010 - BACK / TRAPS / REAR DELTS

Trained back tonight despite my shoulder issue and to my surprise and relief, it went well and I was able to have an excellent workout without any pain. I spoke to some of my gym buddies who have played college football and all of them said that it was nothing or if anything at all, not my rotator cuff but my labrum. Most likely a slight strain similar to sleeping in an awkward position causing a neck strain.

I'm going to take a cautious approach to my training until it goes away completely. I'm just glad I can still train.

Morning weight today was 193. I think my heaviest weight to date!

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL ROW
115 x 12
135 x 10
155 x 10
155 x 10
155 x 10

LAT PULLDOWN
130 x 10
130 x 10
130 x 10

WIDE GRIP T-BAR ROW
70 x 10
70 x 10
80 x 10
80 x 10

CLOSE GRIP LAT PULLDOWN
150 x 10
150 x 10
150 x 10

BARBELL SHRUG
245 x 10
245 x 10
245 x 10

WIDE GRIP CYBEX MACHINE ROW
130 x 10
130 x 10
130 x 10

DUMBBELL REAR LATERALS
20 x 12
20 x 12
25 x 10

PWO LI CARDIO
30 minute treadmill walk (Incline = 3, Speed = 3.3)

[DanTheManB]

I like your attitude man. Good stuff. I actually just talked to Jason and he said to train and just do what doesn't hurt. If it hurts like hell, don't do it. Pretty simple.

I tried a variety of different movements for my back training today and it seems like the only thing that would give me any real trouble is weighted pull ups. I'll keep that in mind when I go to the gym later on today.

it comes down to desire. if something was SERIOUSLY wrong with me to the point that i COULDNT train without excruciating pain then i wouldnt. i would avoid those that would inflame an injury. and yeah pullups def seem to bother the shoulder area for sure. stay smart dude, hope you heal up

[bizzlewood]

193 **** dude your growing like a weed..... Is it still at the same body fat?

I'm gonna have to up my game

I know what Dan means about the injury thing I had problems with my foot and still trained I guess only you know whether it too much or not

[jackedrabbit]

193 **** dude your growing like a weed..... Is it still at the same body fat?

I'm gonna have to up my game

I know what Dan means about the injury thing I had problems with my foot and still trained I guess only you know whether it too much or not

I hope I haven't gotten much fatter. Here's a quick one, taken just now:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3080.jpg

192.6 today.

[Ryanmckd]

I hope I haven't gotten much fatter. Here's a quick one, taken just now:

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3080.jpg

192.6 today.

http://www.threadbombing.com/data/media/3/bertstare.jpg

Damn brah... great progress!

[OoFaP]

wow..legs got huge.

What made you decide to weigh yourself everyday instead of just once or twice a week?

[DanTheManB]

Prioritize arms, delts and lats bro. lookin good...keep it up!!

[extremenergy3]

RackedJabbit, you are looking damn good at 193lbs! If you can still see abs, rectus femoris, and deltoid cuts, you're definitely staying pretty lean even though you put on so much weight. Gotta be LBM there!

[DanTheManB]

yo watch dat gyno too brah. no hate just sayin

[jackedrabbit]

Prioritize arms, delts and lats bro. lookin good...keep it up!!

Agreed on the arms and delts. I've been working them harder than ever - they are coming up.

But lats? I always thought mine were good? I think mine are up to par here (at least compared to these guys at my show), no?

http://i266.photobucket.com/albums/ii271/jackedrabbit/Show/32055_568951250157_18600803_33417896_2410495_n.jpg

Here's an offseason pic.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2953.jpg

Ah well, they can always be better. :)


yo watch dat gyno too brah. no hate just sayin

No gyno at all. Never had it as a kid/teen either. I can give you a close-up of my tittays if ya want. :)

Here, I think this one might show my chest a little better. Man, I'd cry if I ever got gyno...lol.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3017.jpg

[jackedrabbit]

8/11/2010 - ARMS / CALVES

...and I thought I had a good workout last week. Tonight, I put my previous numbers to shame. Feels good, man.

By doing calves after what I consider the "heavy lifting" portion of my arm workout, I was able to use more weight on the high rep pump exercises (machine curl and pressdowns).

192.6 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (tiny swing...maybe 1 more week)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
245 x 5
245 x 5
245 x 5 (+1 rep on the 3rd set compared to last week)
245 x 4 (stayed the same here compared to last week)
245 x 4 (+1 rep here on the last set)

DUMBBELL CURL
50 x 10
50 x 10
55 x 7
45 x 10 (decided to switch back to standing db curls)

SKULL CRUSHER
95 x 10
95 x 9
95 x 8
95 x 8

SEATED CALF RAISE
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

MACHINE CURL
100 x 15
100 x 13
100 x 11
90 x 15

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 15
80 x 15
80 x 11

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[DanTheManB]

Agreed on the arms and delts. I've been working them harder than ever - they are coming up.

But lats? I always thought mine were good? I think mine are up to par here (at least compared to these guys at my show), no?

http://i266.photobucket.com/albums/ii271/jackedrabbit/Show/32055_568951250157_18600803_33417896_2410495_n.jpg

Here's an offseason pic.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_2953.jpg

Ah well, they can always be better. :)



No gyno at all. Never had it as a kid/teen either. I can give you a close-up of my tittays if ya want. :)

Here, I think this one might show my chest a little better. Man, I'd cry if I ever got gyno...lol.

http://i266.photobucket.com/albums/ii271/jackedrabbit/OFFSEASON%20-%201/IMG_3017.jpg

what do u want to hear dude? honesty or blow smoke up your ass? i'm in the same boat. My arms, traps and lats all need work. sh-it everything does really. and unless your lats pop out while doing a most muscular then yea u need to work on improving them.

gyno? yeah i still see some forming a bit. just be careful and take the necc precautions

[bizzlewood]

I don't see the gyno signs but then again I'm not an expert

Make sure you work on your chest and arms bro

P.s sick quad sweep

[MarkVI]

Yeah, no gyno.

[jackedrabbit]

8/13/2010 - QUADS / HAMS / CALVES

I hadn't deadlifted since April, so I was pretty happy with how things went today. Overall, an excellent leg workout.

194.6 today... :)

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DEADLIFT
135 x 15
225 x 5
315 x 5 (kind of a warm up/work set)
405 x 5
425 x 5 (video below)
455 x 5 (video below)

s_2dhIfjPD8

2txPs8gTd2Y

LEG PRESS
495 x 10
495 x 10
495 x 10
495 x 10

DUMBBELL LUNGES
55 x 12
55 x 12
55 x 12
55 x 12 (wow, these were cake)

STANDING CALF RAISE
120 x 15
120 x 15
120 x 15

LYING LEG CURL
100 x 12
100 x 12
100 x 12

LEG EXTENSION
140 x 12
140 x 12
140 x 12

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

8/14/2010 - SHOULDERS / TRAPS

I felt pretty wiped out today after yesterday's leg workout. My entire lower half was just screaming in pain and my lower back was pretty tight, making military pressing tough. It was still a good workout though.

193.6 this morning.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
25 x 12
25 x 12
25 x 12
25 x 12

SEATED BARBELL MILITARY PRESS
145 x 9
145 x 9
145 x 7+1

STANDING DUMBBELL FRONT RAISES
20 x 12
20 x 11
20 x 9

SEATED DUMBBELL PRESS
50 x 10
50 x 10
50 x 10

DUMBBBELL SHRUG
75 x 10
75 x 10
75 x 10

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
30 minute treadmill walk (Incline = 3, Speed = 3.3)

[TheBateman]

this aint your blog.

lol jk
damn son nice work.

[jackedrabbit]

8/16/2010 - ARMS / CALVES

Felt a little off today because this weekend I partied hard. Saturday night I was out around Boston with my brother and his friends for his 21st birthday and didn't get home until about 3am. Slept in until noon the next day and only got about 3 meals down before going out on a date. Had a great time with the girl but didn't get home until 1am. I got my sleep on both nights but going to bed later, waking up later and having my water and meal intake all out of whack screwed with things big time. Oh well, gotta live life though.

Not as much volume today, decided to listen to my body and it just wasn't feeling it.

Weighed a dry but flat 189 pounds this morning. That's what not eating enough and drinking will do to you...and I only had 1 drink (Diet Coke + Rum) on Saturday and 1 drink (red wine) on Sunday.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
250 x 4+1 (New PR right herrrr)
245 x 5
245 x 5
245 x 5
245 x 4+1

DUMBBELL CURL
50 x 10
50 x 10
50 x 10

SKULL CRUSHER
95 x 10
95 x 10
95 x 10

SEATED CALF RAISE
145 x 10
145 x 10
145 x 10

CABLE CURL (W/CAMBERED BAR)
100 x 15
100 x 15
100 x 15

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 15
80 x 15

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

8/17/2010 - BACK / TRAPS / REAR DELTS

Good workout, nothing much more to say.

Morning weight today was 193.8 pounds.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL ROW
135 x 10
160 x 10
160 x 10
165 x 10
165 x 10

PULL-UPS
BW x 10
BW x 10
BW x 5 (felt a little pull in my right shoulder...stopped at rep 5)

WIDE GRIP T-BAR ROW
90 x 10
90 x 10
90 x 10

CLOSE GRIP LAT PULLDOWN
150 x 10
150 x 10
150 x 10

DUMBBELL SHRUG
85 x 10
85 x 10
85 x 10

WIDE GRIP CYBEX MACHINE ROW
130 x 10
130 x 10
130 x 10

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
30 minute elliptical (Incline = 5, Resistance = 25)

[pumplikecuming]

8/17/2010 - BACK / TRAPS / REAR DELTS

Good workout, nothing much more to say.

Morning weight today was 193.8 pounds.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL ROW
135 x 10
160 x 10
160 x 10
165 x 10
165 x 10

PULL-UPS
BW x 10
BW x 10
BW x 5 (felt a little pull in my right shoulder...stopped at rep 5)

WIDE GRIP T-BAR ROW
90 x 10
90 x 10
90 x 10

CLOSE GRIP LAT PULLDOWN
150 x 10
150 x 10
150 x 10

DUMBBELL SHRUG
85 x 10
85 x 10
85 x 10

WIDE GRIP CYBEX MACHINE ROW
130 x 10
130 x 10
130 x 10

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
30 minute elliptical (Incline = 5, Resistance = 25)

Got the same problem with my right shoulder bro, except I threw mine out of socket playing baseball a while ago. You ever try doing internal and external rotations on the cables. Its invaluable...and I can lat pulldown to the rear and wide grip chin again.

[jackedrabbit]

8/18/2010 - CHEST / ABS

Took it easy today with both intensity and volume. I think I have a minor stomach bug. Just this slight aching feeling, no throwing up or anything but it has sort of sapped my strength a bit.

This bug, combined with how my shoulder has been bothering me AND being sore all over from that crazy deadlift workout has left me feeling less than my normal self. :(

Probably just my body telling me I need to back off a bit.

194.5 pounds today.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
INCLINE BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
205 x 10
205 x 9+1
205 x 8

FLAT DUMBBELL BENCH PRESS
90 x 9
90 x 7
75 x 10
75 x 10

CABLE CROSSOVERS
50 x 15
50 x 15
60 x 15
60 x 15

LYING LEG LIFTS
15
15
15

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

I've been busy, but I have still been lifting. Here are my most recent workouts which will bring this journal up to date.

[jackedrabbit]

8/20/2010 - QUADS / HAMS / CALVES

I was pretty happy with my squat. No knee problems, decent depth and decent weight.

On a side note, I also had an awesome 2nd date with this girl I met recently. Life is good.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL SQUAT
135 x 15
185 x 15
225 x 10
275 x 10
315 x 10 (vid below)

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LEG PRESS
495 x 10
495 x 10
495 x 10
495 x 10

STIFF LEG DEADLIFT
185 x 10
185 x 10
185 x 10

SEATED CALF RAISE
145 x 10
145 x 10
145 x 10

LEG EXTENSION
210 x 12
210 x 12
210 x 12

LYING LEG CURL
105 x 12
105 x 12
105 x 12

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

8/21/2010 - ARMS / CALVES

I was supposed to do shoulders on Saturday but these two heavyweight NPC guys I'm friends with were tearing up arms and I couldn't resist joining them.

Jason sent me a new diet too. We upped the fats.

Nutrition (P/C/F)
346.1/477.3/94.2 = 3970 Cals

Training & Cardio
BARBELL CURL
Bar x 20
95 x 12
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)
115 x 5 (perfect)

CLOSE GRIP BENCH PRESS
135 x 12
185 x 12
250 x 5 (New PR! FIVE REPS WITH 250!)
250 x 4+1
245 x 4+1
245 x 3+1
225 x 5 (wrist kind of hurt, so I went light and easy)

DUMBBELL CURL
50 x 10
50 x 10
50 x 10

SKULL CRUSHER
95 x 10
95 x 10
95 x 10

SEATED CALF RAISE
145 x 10
145 x 10
145 x 10

MACHINE CURL
100 x 15
100 x 15
100 x 15

TRICEP PRESSDOWN (V-BAR)
80 x 15
80 x 15
80 x 15

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

8/22/2010 - SHOULDERS / TRAPS

Yesterday was a gloomy day. Rainy but still humid and cloudy. Just gross in general so it was nice to be able to go into the gym and tear things up!

Weight was 194 yesterday.

New macros below.

Nutrition (P/C/F)
366.7/491.6/137.2 = 4490 Cals

Training & Cardio
DUMBBELL LATERAL RAISES
25 x 12
25 x 12
25 x 12
25 x 12

SEATED BARBELL MILITARY PRESS
145 x 10
145 x 9
145 x 9

STANDING BARBELL FRONT RAISES
35 x 12
35 x 12
35 x 12

SEATED DUMBBELL PRESS
50 x 10
55 x 6 (too heavy)
45 x 10

BARBELL SHRUG
225 x 10
225 x 10
225 x 10

DUMBBELL REAR LATERALS
20 x 12
20 x 12
20 x 12

PWO LI CARDIO
30 minute treadmill walk (Incline = 3, Speed = 3.3)

[jackedrabbit]

8/23/2010 - CHEST / ABS

Now things are up to date - here's my workout from today. These numbers are so fresh that as I type my chest fibrahs are still twitching in pain! lol...

My right shoulder hasn't given me any trouble. I think I'm gonna work my way up to 5 x 5 for incline bench. I did 4 sets today but gassed out. Need to build that endurance like I did for barbell curls and close-grip bench on my arm workout.

Didn't get weight today but damn did I look dry and lean.

Nutrition (P/C/F)
366.7/491.6/137.2 = 4490 Cals

Training & Cardio
INCLINE BARBELL BENCH PRESS
Bar x 20
135 x 10
185 x 10
225 x 5
225 x 5
225 x 5
230 x 4

FLAT DUMBBELL BENCH PRESS
85 x 10
90 x 10
95 x 8
105 x 4 (just kept going up and up and up and up!)

CABLE CROSSOVERS
60 x 15
60 x 15
60 x 15

DECLINE SIT UPS
25
25

DECLINE LEG LIFTS
15
15

PWO LI CARDIO
30 minute treadmill walk (Incline = 5, Speed = 3.3)

[jackedrabbit]

That's 4 days of lifting in a row. I might take tomorrow off, we'll see. Depends on how I feel waking up and my schedule. I'm going to a Sox game tomorrow night so I'll need to leave early for Boston in the afternoon. That means lifting early in the morning. But, I could probably use a day off.

[Ryanmckd]

Dam thats alot of cals haha, whats your actual diet look like?

Strong workouts mate, keep it up!

[Adrenaline690]

Getting stronger man.. loving the cals btw.. judging by the way your still lean as hell you are still filling out nicely :)

Sorry to hear about the weather.. its been crappy down here in the tri-state as well! hopefully it will pass soon lol

[scoobysnacks]

Dam thats alot of cals haha, whats your actual diet look like?

Strong workouts mate, keep it up!

Keep in mind we worked Jeff up to that level over time. We started at I believe 2500 and went from there post show.

Ss

[bizzlewood]

Any updates ??

[jackedrabbit]

Any updates ??

I've still been at it hard, brah. Just haven't felt like posting and haven't had the time to post from my notebook here into this journal. Been busy trying to land a new job (I actually start next week working for a worldwide athletic footwear/clothing company) and I've been going out with this girl. Things are good outside of the gym and I'm really enjoying that balance in my life.

So I hit back earlier this week, nothing crazy there. Did arms and changed it up a bit so now I'm doing higher reps. The 5x5 training helped loads - my close-grip is now 225 x 10. Easy. So my strength definitely went up there. Thanks to lower rep training, I can now train at higher "hypertrophy oriented" reps with heavier loads. Good stuff.

Deadlifted last night, didn't do too well. Only 455 x 4 on my 2nd set. My previous workout was better. Been going out, not getting enough water and sleep. I only have myself to blame but if you saw this girl I've been chilling with you'd understand!

Did chest and shoulders today. Solid workout. I have a feeling a 275 x 5 bench is coming.

Been hitting my diet, having 2-3 cheats per week. Last night was sushi, earlier was a turkey sub, and I think on Tuesday after the game we had some turkey burgers.

Still hitting cardio every morning and staying lean. Weighing around 195 still, even with the new bump in cals.

When I start my job next week I don't think I'll be updating as much. I will do my best to keep this journal alive though. Don't think I'm just gonna leave it to die! I just need some time to adjust and get acclimated to this new job before I can waste time on BB.com...lol.

[DanTheManB]

I've still been at it hard, brah. Just haven't felt like posting and haven't had the time to post from my notebook here into this journal. Been busy trying to land a new job (I actually start next week working for a worldwide athletic footwear/clothing company) and I've been going out with this girl. Things are good outside of the gym and I'm really enjoying that balance in my life.

So I hit back earlier this week, nothing crazy there. Did arms and changed it up a bit so now I'm doing higher reps. The 5x5 training helped loads - my close-grip is now 225 x 10. Easy. So my strength definitely went up there. Thanks to lower rep training, I can now train at higher "hypertrophy oriented" reps with heavier loads. Good stuff.

Deadlifted last night, didn't do too well. Only 455 x 4 on my 2nd set. My previous workout was better. Been going out, not getting enough water and sleep. I only have myself to blame but if you saw this girl I've been chilling with you'd understand!

Did chest and shoulders today. Solid workout. I have a feeling a 275 x 5 bench is coming.

Been hitting my diet, having 2-3 cheats per week. Last night was sushi, earlier was a turkey sub, and I think on Tuesday after the game we had some turkey burgers.

Still hitting cardio every morning and staying lean. Weighing around 195 still, even with the new bump in cals.

When I start my job next week I don't think I'll be updating as much. I will do my best to keep this journal alive though. Don't think I'm just gonna leave it to die! I just need some time to adjust and get acclimated to this new job before I can waste time on BB.com...lol.

bro. congrats on the new job and the girl! good sh-it man!

[bizzlewood]

I've still been at it hard, brah. Just haven't felt like posting and haven't had the time to post from my notebook here into this journal. Been busy trying to land a new job (I actually start next week working for a worldwide athletic footwear/clothing company) and I've been going out with this girl. Things are good outside of the gym and I'm really enjoying that balance in my life.

So I hit back earlier this week, nothing crazy there. Did arms and changed it up a bit so now I'm doing higher reps. The 5x5 training helped loads - my close-grip is now 225 x 10. Easy. So my strength definitely went up there. Thanks to lower rep training, I can now train at higher "hypertrophy oriented" reps with heavier loads. Good stuff.

Deadlifted last night, didn't do too well. Only 455 x 4 on my 2nd set. My previous workout was better. Been going out, not getting enough water and sleep. I only have myself to blame but if you saw this girl I've been chilling with you'd understand!

Did chest and shoulders today. Solid workout. I have a feeling a 275 x 5 bench is coming.

Been hitting my diet, having 2-3 cheats per week. Last night was sushi, earlier was a turkey sub, and I think on Tuesday after the game we had some turkey burgers.

Still hitting cardio every morning and staying lean. Weighing around 195 still, even with the new bump in cals.

When I start my job next week I don't think I'll be updating as much. I will do my best to keep this journal alive though. Don't think I'm just gonna leave it to die! I just need some time to adjust and get acclimated to this new job before I can waste time on BB.com...lol.

Congrats on the new job and the hot new gf that I haven't seen ..... Hint hint lol

I know what you mean about work you've gotta be on your best behaviour until you setle in

Good to have a top company on your cv because it will open doors for you if you decide to leave in a couple of years