First Time Go Around

[Justin.Martin]

So I am about 12 Weeks out from my first show and I decided to start posting a log. Mainly just for myself but if anyone has any ideas or input towards my workouts or diet please feel free to share. Basically doing this all on my own and just learning from what I read hear and in magazines.

Just a little about me, I just started lifting about 12 weeks ago. I have never really been out of shape but never really in shape. This is my first attempt to ever really gain any size and so far so good. Up 21 pounds in 12 weeks (some bodyfat) and hoping to gain a little more before I start my diet down at the end of July.

I just changed up my training split since I felt I had hit a small plateau. My new split is M-Legs (Quads + Calves), T- Chest + Light Tri's, W- Back + Light Bi's, T- Shoulders, F-Legs (Hams + Calves), S-Heavy Arms (Bi's + Tri's SuperSets) S-Rest.

Today - Quads and Calves

2000m Row Warm-up

Squats = 135x15 (warm-up), 175x10, 205x8, 225x6, 255x4
Focused on breaking the 90 degree mark with a small box under me

Horizontal Leg press= 480x8, 530x8, 570x8, 620x5 then dropped to 570x5

Leg Extension = 110x20, 120x20, 130x20, 140x15
Kept my toes pointed out to change focus on my inner quad

Hip Abductor= 130x10, 140x10, 150x10
Hip Adductor= 110x10, 120x10, 130x10
I work with a former NFL Football Player and he says these are the key to thick upper thighs. Been doing them for 2 weeks and I have noticed a change of about .25 inches so far.

Standing Calf Raises= 155x12, 175x12, 195x12, 215x10

Seated Calf Press= 190x40, 195x40, 200x40
switching my feet from in to out every 10 reps and rotating through the exercise

Dumbbell Calf Extension= 4x70x20

Workout thoughts, all in all I felt great. I had a great pump on my quads and calves. I know that I am going to be sore tomorrow and I have been stretching since I got home.

Again any thoughts, comments, and ideas are welcome. Negative or Positive.

[wrkoutfrq]

looks pretty good... how's your diet looking? and i assume that you are more than 12 weeks out from the show, if you are still technically bulking til the end of july correct?

[Justin.Martin]

looks pretty good... how's your diet looking? and i assume that you are more than 12 weeks out from the show, if you are still technically bulking til the end of july correct?

I am still bulking till 8 weeks out. I have a super ectomorph body and I will be posting up my diet macros over the next couple of days. I am not on my normal diet today or tomorrow due to some training that I am currently at for the army. I am just trying to make sure that I still eat as good as possible while I am here, but I will be home on Wednesday and back to my proper eating habits.

[rich55]

Awesome man! Squat, squat, squat. Yes, the diet is key in dialing in a successful contest prep. Reminds me to blast some calves tomorrow.

[Justin.Martin]

Awesome man! Squat, squat, squat. Yes, the diet is key in dialing in a successful contest prep. Reminds me to blast some calves tomorrow.

Thanks Rich. I will be seeing you on Saturday for your posing class. It should be a lot of fun. I will be doing Chest and Tri's tonight and posting todays numbers once I get back from the gym.

[Justin.Martin]

Tonight I felt a little weak, since I havent been eating on my normal diet for a few days or getting more than 5 hours of sleep. But I was still able to get a solid pump and good workout. For chest I did 1 heavy movement exercise then a quick rep exercise with 15 seconds in between sets.

Incline Barbell Bench Press= 105x15 (warm-up), 135x10, 145x8, 155x5/105x6, 165x4
I missed the 6 reps at 155 kind of disappointed and didnt have a spot at the time so I did a drop set and hit 6 reps as soon as I took the weight down. I did get a spot and only had a small help on rep 4 for the last set

Flat Barbell Bench Press= 135x6x4 just 6 quick reps then take 15 second break and do it again. Just to push the pump. Felt a strong burn afterwards.

Incline Dumbbell Flyes= 25x8, 30x8x2, 25x8

Cable Cross Overs= 36x12, 48x10, 36x12, 48x8
our plates are 12lbs each which is why the weird numbers for weight. I did these with about a 15-30 sec break in between sets

Reverse Grip Single Arm Pressdown= 36x12, 48x10, 36x12

Rope Pressdown= 84x10, 96x10, 96x10

Weighted Bench Dips= 90x20x3

Tomorrow I go back to a normal schedule and normal diet which will hopefully give me my energy levels back.

[Justin.Martin]

This is my favorite day of the week. Love back days. (pics of back coming soon)

Dead Lift Drop Sets = 175x10, 165x10, 155x10, 145x10, 135x10
Feel the burn

Bent Over Barbell Rows = 135x12, 145x10, 155x8, 135x12

T-Bar Row = 145x12, 170x10, 190x8, 145x12

Reverse Grip Lat Pulldown = 96x12, 108x10, 120x10, 132x8

One Arm Dumbbell Row = 90x10, 100x10, 110x10

Barbell Curl = 55x10, 65x10, 70x10

Preacher Curl = 55x12, 65x10, 75x8

Dumbbell Concentration Curl = 20x10, 25x8, 20x10

All in all I could tell that I ate a lot better and slept great last night. It felt good to be back on schedule. Good solid lifts tonight and had a great pump.

[Justin.Martin]

Heres a few pics of the wheels. Again this is about 12 weeks out from my show.

http://i536.photobucket.com/albums/ff323/soldier4life21/IMAG0037.jpg

http://i536.photobucket.com/albums/ff323/soldier4life21/IMAG0036.jpg

[zbert]

sup man, good to see you start a log. we are about the hit the 12week mark on Saturday from my count. looks like you have put on some quality mass by the way it sounds.

Rich is def right, it is all about the diet and dont let field training hinder your progress you can still make it happen believe me.

sounds like a solid workout man. def here to help support you bruh.

[Justin.Martin]

First off, Thanks Z for the motivation man. You have been a big help to me over the past few months.

Tonight was my shorter workout of the week but its definitely a good one I think.

Seated Dumbbell Shoulder Press = 25x15 (warm-up), 35x10, 40x 10, 45x9

Seated Arnold Press = 25x12, 30x10, 35x8, 40x6
love these by the way

Dumbbell Front Lateral Raise = 15x10, 20x10, 20x10, 25x10
last few were a bit rough and I kind of broke form and swayed a little but I got the weight up

Machine Rear Delt = 130x12, 140x12, 150x10, 160x10

Seated Rear Lateral Raise = 25x12, 30x10, 35x8, 25x12

Barbell Shrugs (front) 225x10x3 (behind the back) 135x10x3
I like to pause on the last rep for a 5 count before letting it down

Dumbbell Shrugs 100x10, 120x10, 50x20

I finished up with a light lower ab workout. lot of leg lifts .

[zbert]

thanks man, you have definitely given me alot of motivation also. if it wasnt for talking with you i would have forgotten all about the Cardinal Classic.

for a short workout your really made it count.
looks like you have really put on some quality size on your legs, keep pushing man i know you can bring that sweep out more before you decide to cut.

[Justin.Martin]

I always like to start my leg days with a 2000m row to get the blood flowing and the legs moving. It is a fairly good warm up. Todays workout is all about the hamstrings. Workout went great but since I drive a manual, the drive home was a bit funny.

Hack Squat (feet real high up) 140x10, 150x10, 160x10, 170x10
afterwards, I felt like I could have went a little heavier. So I will make the adjustment next week.

Barbell Walking Lunges = 95x10, 115x8, 135x6 each leg

Roman Dead Lift super set w/ Laying Hamstring Curl
135x12/60x12, 145x10/60x10, 155x10/60x10, 165x8/60x8
such a good burn at this point

Hamstring Cable Kick Backs = 48x12, 60x10, 72x10

Seated Calf Press = 190x40, 195x40, 200x40

Standing Calf Raise 155x20, 175x20, 195x20

Dumbbell Calf Extension = 3x70x20

Did a few sets of hanging leg raises at the end just to get a quick ab burn.

[jonathanhelm55]

At your weight I would probably do a lot more work for mass than I saw in that training session. Personally I prefer working quads and hams in the same day because they tend to overlap each other in the mass building, compound movements. It may help, it may not, but it's always good to have an outsider's perspective. If anything, it's an idea to help you change your training up a little so you don't plateau.

[Justin.Martin]

At your weight I would probably do a lot more work for mass than I saw in that training session. Personally I prefer working quads and hams in the same day because they tend to overlap each other in the mass building, compound movements. It may help, it may not, but it's always good to have an outsider's perspective. If anything, it's an idea to help you change your training up a little so you don't plateau.

Yea, for about the past 8-9 weeks I was doing them both on the same day. So I just started this week splitting them up. I had a pretty good burn for a few days after my quad workout on monday amd judging by how I feel right now, I should be feeling it pretty good tomorrow.

[zbert]

like how you are splitting up your hams and quads man, should definitely give a good shock to your body. i always starting doing them on two different workouts and it has really helped alot.

[Justin.Martin]

The whole focus of today is to get just a super pump going in my arms. Really hoping to gain some last minute size before I start dieting down. Everything I did today was a superset, 1 Bi move then 1 Tri move.

Dumbbell Hammer Curl/V-Bar Pushdown
50x10/ 96x10, 55x10/108x10, 55x8/120x8, 60x6/132x6
(again the plates on our cable machine are 12 pounds each.)

EZ Bar Preacher Curls/Close Grip Bench
55x12/55x12, 65x10/75x10, 75x8/95x8, 85x6/115x6

Incline Dumbbell Curl/Body Weight Dips
25x10/20, 25x10/20, 30x8/15, 30x8/15

Cable Pull-Ins/Reverse Grip Single Arm Pressdown
24x12/36x12, 36x10/36x12, 36x10/48x10, 24x15/24x15

I really didnt take to long in between sets today mostly 30sec to 1 minute. My arms havent had that solid of a pump in a long time. Felt pretty good. Afterwards, I went over to Beyond Limits Training and had my first Posing Class with WNBF Pro Rich Lauro. Went pretty well I think and learned a lot. Taking the day off tomorrow and going back at it on Monday. Thanks to everyone for all the support so far and I hope you all have a happy 4th of July weekend.

[Justin.Martin]

So I took my normal day off yesterday and lounged around the pool. Did a little swimming and took in some sun, then took the bike out for a little evening cruise to finish off the day. I was back in the gym today like normal, but I had a lifting partner actually show up for a workout. It was kind of nice to have a little extra motivation.

1000m Row for warm-up and really dug it out. Went all out for the last quarter.

Squat 135x15 warm-up, 155x10, 175x8, 195x6, 235x2
I dropped the weight down today from last week and went down a little further. I set a small box under me and made sure that I was breaking the 90 degree mark and kept my feet back under the bar.

Leg Press - 480x10, 570x8, 570x6

Leg Extensions - 130x20, 135x20, 140x20, 145x20
Toes pointed out the whole time. Trying to focus the tear drop since its a little lacking right now.

Hip Adductor - 130x12, 135x10, 140x8
Hip Abductor - 140x12, 145x10, 150x8
These have really helped the top of my thighs grow over the past 3 weeks

Seated Calf Raise - 90x20, 100x20, 115x20

Standing Calf Raise - 155x20, 165x20, 175x20

Dumbbell Calf Extension - 70x20, 75x20, 80x20

And some light abs to finish it all off.

My buddy who lifted with me was all kinds of sore at the end of the day. You know its a good leg day when your walking funny out of the gym. Should be really feeling it over the next 2 days.

[zbert]

sounds like a great workout. having a good lifting partner can really make a world of difference also.
def spot on dropping the weight on the squats and going down further for a real good stretch. your quads will definitely appreciate that.

hip adductor is money, i have really liked burn i get from those.

keep killn it man.

[Justin.Martin]

I went into the gym pretty pissed off today. On my way in some ***hole almost tboned me on my motorcycle then tried to act like it was my fault. Anyways, my buddy was back again for another day. I think hes hooked.

Incline Barbell Bench - 105x15 (warm-up) 135x10, 155x8, 165x6, 175x4
had to get a little help on the last two but I wanted to up it a little from last week and just keep pushing the weight up.

Flat Barbell Bench - 105x10, 155x8, 165x6, 185x4
Again having a spotter really helps after you are already sore from incline

Incline Dumbbell Flyes - 30x10, 30x10, 35x10, 35x10

Pec Dec Flyes - 10x10, 12x8, 14x6, 10x12
Instead of sitting on the seat, we sat on the floor and used the bottom set with an exercise ball behind us. It really makes you have to stabilize yourself and focus more on the chest. killers

Reverse Grip Single Arm Pushdowns - 36x10, 48x10, 36x10

Rope Pushdowns - 96x12, 96x10, 96x8

50 Dips with a 25 lbs weight did it in 5 sets. Just do as many as you can before stopping.

Afterward, I had an overall awesome pump. I can really feel todays workout in a good way. Looking forward to tomorrow. Chest and Bi's and my buddy said hes back in for tomorrow so hopefully he stays on his work schedule so I will keep having a lifting partner.

[Justin.Martin]

Another great night at the gym. Love back day.

Deadlift drop sets - 195x10, 175x10, 155x10, 135x10

Reverse Grip Bent Over Barbell Rows - 135x10, 145x10, 155x10
I think I could have went a little heavier but I really tried to keep my back straight and not sway.

T-Bar Row - 145x12, 170x10, 190x8, 215x6

Wide Grip Lat Pulldown - 96x10, 108x10, 120x10, 132x10

One Arm Dumbbell Row - 100x10, 110x10, 120x10

Preacher Curls - 65x12. 75x10, 85x7

Incline Dumbbell Hammer Curls - 25x12, 30x10, 35x8

Cable Curls - 96x12, 96x10, 96x8
I had a pretty solid pump going into these last three and I really had to try for every rep. Felt great.

All in all it was a good workout. I am really proud of my back development. I need to get some pics up so maybe by this weekend I will have someone take a few for me. Still super motivated and loving every day in the gym. (even leg days...lol)

[Justin.Martin]

The reality of competing just set in as I ordered my posing suit. I went ahead and ordered it now since I am taking posing classes with Rich. Just one step closer to getting on stage. I ordered it from Cherrybombs.net. I decided to go with the royal blue flex cut. I am kind of nervous and excited at the same time. I wonder what its going to be like once I get closer to the show....

[rich55]

Afterwards, I went over to Beyond Limits Training and had my first Posing Class with WNBF Pro Rich Lauro. Went pretty well I think and learned a lot. Taking the day off tomorrow and going back at it on Monday. Thanks to everyone for all the support so far and I hope you all have a happy 4th of July weekend.

Good meeting you last weekend Justin! Yeah when you put the trunks on, it really sets in haha. Gives you a sense of urgency! Keep training hard.

[Justin.Martin]

Barbell Military Press - 85x12, 95x10, 105x8, 85x12

Seated Arnold Press - 30x10, 35x10, 30x10, 35x10

Dumbbell Lateral Raise - 20x10, 20x10, 25x10

Machine Rear Delt Flyes - 150x12, 170x10, 190x8

Seated Rear Delt - 35x10, 35x10, 40x10

Barbell Shrugs - 245x10x3 (regular, close, wide grips)

Barbell Shrugs (behind the back) - 155x10x3 (regular, close, wide grips)

Dumbbell Shrugs 80x10x3
Really tried to pause at the top of every rep

While it is a short workout it still gives a great burn. I really like doing shoulder and I think I have great success during my training. My MM Pose is starting to look really solid.

[Justin.Martin]

I got kind of side tracked by the time I got home last night and didnt get a chance to post my workout.

Hack Squat 140x15, 160x12, 180x10, 200x8
My feet were as high as possible on the platform to really focus the hammies and glutes

Walking Dumbbell Lunges 45x10, 50x10, 55x10
One thing I love about my gym is the fact that Fridays its always dead when I get in there, which means lots of room to move around. I was able to do walking lunges without people being in the way.

Roman Dead Lift (super set) Laying Hamstring Curl
145x10/60x10, 165x10/72x10, 185x8/84x8
Such a good burn

Hamstring Cable Kickback 60x10, 72x10, 84x10

Seated Calf Raise 100x20, 115x20, 130x20

Standing Calf Raise 180x20, 200x20, 220x20

Dumbbell Calf Extension 3x70x20

My hamstrings were pretty sore today and it threw my balance off while I was at my posing class today. I was really struggling to hold some of my poses. But on the flip side, my hamstrings and sweep is really starting to show.
I got a shipping confirmation on Friday for my trunks too. So I should have them this week. Its all starting to come together.

[Justin.Martin]

Time to get that big pump going. And today was a good one. Arms felt really tight by the end of the workout. The super sets are paying off.

Standing Barbell Curl ss w/ V-Bar Push downs
65x10/96x10, 75x10/108x10, 80x8/120x8, 85x6/132x6

Preacher Curls ss w/ Close Grip Bench Press
55x12/95x12, 65x10/105x, 75x8/115x8, 85x6/125x6

Incline Hammer Curl ss w/ Laying Tricep Extension
25x10/20x10, 25x10/20x10, 30x10/25x10, 30x10/20x10

Cable Pull In ss w/ Reverse Grip One Arm Push downs
24x10/36x10, 36x10/36x10, 48x10/36x10, 48x10/48x10

32 sets + 1Hour = Massive Arm Pump

Then my favorite part of the day....my post workout dinner/mass shake.....So good. I dont think I will be able to lift my arms tomorrow but who cares cause I will be laying by the pool on my off day. Another week down, 11 to go. and I only seem to get more and more motivated as the weeks go on. I am totally addicted to this sport. Look out world, I am coming for you.

[zbert]

sounds like things are coming together indeed. those were some solid workouts man, that arm workout sounded brutal.
glad you are hitting up the posing classes you will definitely be ahead of the pack with those.
11weeks out and motivation couldnt be higher. keep rockin it!!!

[Justin.Martin]

I wanted to go heavy today because I have been feeling like my legs have gotten a lot stronger. Nothing like a heavy leg day to start the week off right.

Squats 135x10, 205x6, 245x6, 275x4, 295x4, 315x4
I chose to use the Smith Machine to help with my balance tonight since I knew I was going heavy. I wasnt sure if I was going to get that last one, but I was able to push it out. little extra grunt. Previous best 4 reps was at 280 about a month ago.

Hack Squat (feet as low as possible) 190x10, 200x8, 210x6, 230x4
My lifting buddy was ready to call it a night already about half way into the set of 6

Leg Extension - 130x15, 140x15, 150x15, 160x15

Hip Adductor - 130x10, 140x10, 150x10
Hip Abductor - 120x10, 130x10, 140x10

Standing Calf Raise - 175x20, 195x20, 205x20
I really like doing these with a barbell instead of a machine. I feel like I get such a better lift and burn

Seated Calf Press - 150x20, 170x20, 190x20

Dumbbell Calf Extension - 70x20, 70x20, 75x20

I did feel kind of bad for my buddy tonight because he rode his bicycle to the gym, but I told him we were doing heavy legs...
All in all today was a pretty good day. Got my posing suit in the mail, 315x4 on sqauts and I broke the 150 pound mark on the scale for the first time today. Feeling pretty damn good, but I will admit, it was a pretty intense moment to put my suit on for the first time. Thats a very intimidating small piece of cloth.

[wrkoutfrq]

lol yeah i gotta say the prospect of parading around in a piece of cloth smaller than a wash rag is extremely intimidating...

[Justin.Martin]

lol yeah i gotta say the prospect of parading around in a piece of cloth smaller than a wash rag is extremely intimidating...

Haha, its a scary feeling and there wasnt even anyone around when I tried it on. There was no crowd, no friends, and no one staring me down judging my every move.

[Justin.Martin]

Flat Barbell Bench - 135x10, 165x8, 185x6, 205x5
I did an extra rep because my spotter grabbed the bar on the forth rep and I didnt feel that I got a good push. I was ready to be done for the night after this but I pushed on through

Dumbbell Incline Bench - 45x10, 50x10, 55x10

Dumbbell Decline Bench - 50x10, 55x10, 60x10
Nice and Slow for each rep just getting tight reps

Pec Dec Flyes - 10x10, 12x10, 12x10

Incline Dumbbell Flyes - 30x8, 35x8, 35x8

Dumbbell Skullcrushers - 20x10, 25x10, 25x10

Flat Bar Pushdown -96x10, 108x10, 120x10

Reverse Grip Pushdown - 84x10, 96x10, 108x10

I did a pretty long ab workout afterward, while I waited on a class to finish up in the aerobic studio. I was able to get in a get some posing done before I left the gym but only about 20 minutes before they had to clean up. Just got to stay at it every day.

[Justin.Martin]

Thought I would go wide tonight for a little extra width in my back. I also tried to slow down the reps with small pauses at the top of each rep. It worked pretty well cause I am feeling it right now.

Warmed up with 21 Wide Grip Pull Ups (3 sets of 7)

Deadlift - 205x10, 195x10, 175x10, 155x10 drop sets
I know this isnt really a wide back exercise but I think its one of the foundation exercises for a strong back.

Wide Grip Bent Over Barbell Rows - 145x8x3
Nice and slow which is why I didnt try to go up in weight tonight

T-Bar Row - 135x8, 160x8, 185x8
Again nice and slow with pauses at the top just for a second to break that momentum

Wide Grip Lat Pulldown - 108x10, 120x10, 132x10

Straight Arm Pulldown - 72x10, 84x10, 96x10

Wide Grip BW Rows - 10, 10, 15

Incline Dumbbell Curl - 20x10, 25x10, 25x10

Barbell Curl w/arm blaster - 65x8, 75x8, 80x6

Cable Hammer Curl w/arm blaster - 96x8x3

I chose to break out the arm blaster tonight to really control my form. I havent used one in a long time and it felt good to use it. It really helped focus the top of my Bi's. Been home for about an hour and I feel pretty solid right now.

[wrkoutfrq]

solid w/o man... and layne swears that it was deadlifts that got his back so huge, and i'm inclined to believe him...

[rich55]

Deadlifts are good :D You gotta catch a workout with us Justin here soon.

[zbert]

deadlifts are definitely money and a stable in my back routine

[Justin.Martin]

Deadlifts are good :D You gotta catch a workout with us Justin here soon.

I love doing deadlifts and I would love to come up and hit a workout with you guys. I am thinking of hitting some of those mansets on monday when I squat again. What are you guys doing on Saturday Rich? I have arms on that day and posing class, so before or after if its in your rotation.

[Justin.Martin]

Yea Buddy Shoulders. Great workout with a great pump and burn.

Seated Barbell Military Press - 85x8, 105x8, 110x6
I might have made a little to big of a jump after the first set but it felt good to move some heavier weight this week.

Arnold Press - 25x10, 30x10, 35x8, 35x8

Incline Lateral Raise ss w/ Standing Front Raise
20x10/15x10, 20x10/20x10, 20x10/15x10
---shoulders on fire at this point---

Upright Rows - 65x10, 75x10, 85x8, 85x8

Rear Delt Flyes - 150x10x3

Barbell Front Shrug - 185x20x3

Barbell Behind Shrug - 135x20x3

Olympic Shrug - 135x15x3

I know it seems like a lot of set/reps on shrugs but I was switching my hands up from wide to close really trying to hit the whole thing. And those Olympic Shrugs were pausing at the top.

[Justin.Martin]

Not gonna lie but I was feeling a little tired before I went to the gym today. Added an extra scoop of Quake to my pre-workout mix and that really woke me up, but I am crashing now that its a few hours after. I was able to get another good workout in today and I think this log is really helping me stay more motivated.

Hack Squat - 190x8, 200x8, 210x8
My feet were so high on the platform that my toes were off the platform. Set those in nice and deep.

Dumbbell Walking Lunges - 40x10, 45x10, 50x10, 55x10
By the time I got to the 50s I was already starting to lose balance and the 55s were pretty fun to watch me do. Good thing there really wasnt anyone in the gym.

Roman Deadlift ss w/ Laying Hamstring Curl (my favorite)
155x8/60x8, 175x8/72x8, 195x8/72x8

Hamstring Kickbacks - 60x10, 72x10, 84x10

Standing Calf Raise - 155x20, 175x20, 195x20
I prefer to do these on the smith on a step-up box instead of using the machine that we have. I feel that I am able to get a much more controlled lift and even though I use lighter weight, I get a deeper burn cause my form and extension is better

Seated Calf Raise - 100x20, 110x20, 125x20
I know on the last few reps I had to kind of pull the weight up. My Calves are on fire at this point.

Dumbbell Calf Extension - 70x20x3
If you have never tried these....you dont know what your missing. Starting to see some good cuts in my lower legs. Cant wait to start cutting down.

Heavy Arms and Posing Class tomorrow. But for now, my bed is calling my name. I might actually get more than 5 hours of sleep tonight. Oh I can't wait.

[Justin.Martin]

I was able to get a great workout in today after my Posing Class at Beyond Limits Training in Columbus, OH with Rich. It was the first time I had my suit on in front of other people and surprisingly I felt comfortable and for the first time I felt like I looked really good. 10 Weeks out from my show as of today. I am looking forward to it.

Now on to the workout. Its all about the Super Pump

Barbell Curl w/ arm blaster ss w/ Flat Bar Pushdowns
65x8/84x8, 75x8/96x8, 80x8/108x8, 85x8/120x8
That arm blaster is really helping out my barbell curls. Just feels so much better

Dumbbell Concentration Curl ss w/ Dumbbell Skullcrusher
20x8/20x8, 25x8/25x8, 25x8/20x8, 25x8/20x8

Preacher Curl ss w/ Close Grip Bench
55x10/95x10, 65x8/105x8, 75x8/115x8, 85x8/125x8

Cable Pull-Ins ss w/ Single Arm Pushdown
36x8/36x8, 48x8/48x8, 48x8/48x8, 24x22/24x20
last set was just a burner. I wanted to see if I could get to 30 but I fell short by a few....arms were hurting pretty good by the end. Just like they are suppose to.

I hit up some abs till I got to hungry to wait any longer. Rich and Dave at my posing class today said that my arms are starting to look fuller which made me feel like this training split is really starting to work out. I just got to stay on it.

[Justin.Martin]

Over the weekend I invested a little money in a pair of knee straps. I have been going pretty hard on legs and I kind of hurt my knee a little last week so I figured its better safe than sorry. And I know I am just going to keep trying to go heavier.

Squat (on smith) 135x10, 195x6, 235x6, 265x6, 295x4, 325x1 <---PR
I did a second one at 325 but I had to get a little help so I didnt count it.

Hack Squat 200x8, 210x8, 220x8, 230x8
nice and low on the platform.

Leg Press - 280x20x3

Leg Extension - 110x30x4
I went light with higher reps tonight on Presses and Extensions because I felt that I went heavy enough on the others and I didnt know if my legs would hold up. Just repped out for the burn and tried to keep the weight just heavy enough for the last few reps to be hard.

Barbell Calf Raises - 195x20x3
Seated Calf Press - 190x20x3
I did 1 set of each foot position, toes out, in, and straight

Dumbbell Calf Extension - 70x20x3

I finished up legs with a 10 minute High Seat Bike ride on 11 of 21 resistance. I did 3.7 miles in that time. Legs felt good at the end but by the time I got home they were nice and tight. Lots of stretching before bed tonight. I also did a solid ab workout. Just under 10 weeks out.

[Justin.Martin]

Just for an update from yesterday, legs are shot. I cant even flex my quads today. Such a good feeling.

Incline Barbell Bench - 115x10(warm-up), 135x6, 155x6, 165x6, 175x4

Flat Barbell Bench - 150x6, 155x4, 160x4, 165x4
I felt kind of spent after doing incline but I made sure that I kept full range of motion and pushed out what I could.

Pec Dec Flyes - 12x8, 14x8, 14x8

Incline Dumbbell Flyes - 25x8, 30x8, 35x8

Chest Press to Failure - 120x19, 110x18, 55x40
just finishing chest with a super-pump. Pushing a ton of blood in there.

Dumbbell Skullcrusher - 20x10x3
One Arm Pressdowns - 36x10x3
50 Weighted Dips w/ 25lbs - took me 6 sets but I got it. I really pushed those tri's quick. I didnt want to do anything real heavy but really just get a tight, solid pump. Tri's felt dead by the end, but in a good way.

We got off to a slow start, but I started to push the pace once we got off the bench. My partner was having some issues with his diet and if any of you have tried to go a whole day on just protein bars and shakes all day without real food you know what I mean. haha

[wrkoutfrq]

good workouts man, keep it up

[Justin.Martin]

Wide Grip Pull Ups 3 sets of 7 trying to get full extensions on every rep just to get a warm up in.

Deadlifts - 225x8, 235x8, 245x8
First time I have tired to go heavy on deadlift in a long time. I just took my time with every rep and never let the bar hit the ground like Dorian says. Make the lower back work the whole time. Felt good

Seated Neutral Grip Rows - 180x20x3
Machine only goes to 180 pounds so I just repped out.

Reverse Grip Bent-Over Barbell Rows - 135x8, 145x8, 155x8

Lat Pulldown Machine - 130x10, 140x10, 145x10
Our cable snapped last night on the regular lat pulldown so I had to use a cybex machine but still got a good pump in on my lats

BW Rows 3 sets of 20 reps nice and wide. Just trying to pump up my back for a finisher

Barbell Curl 65x8x3
One Arm Concentration Curl - 25x8x3 no rest from arm to arm set to set
Hammer Cable Curl - 72x20, 72x14, 72x12

Finished up with 10 minutes of biking with light resistance and some ab work.

[Justin.Martin]

good workouts man, keep it up

Thanks for the support bro. I am so motivated right now, I dont know if anything can bring me down.

[Justin.Martin]

Dumbbell Shoulder Press - 35x10, 40x8, 45x8, 45x8

Seated Lateral Raise - 20x8x3

Front Lateral Raise - 15x10, 20x10, 20x10, 25x10

Up-Right Rows - 75x10, 85x10, 85x10, 65x16
went to fail on the last one.

Rear Delt Machine Flyes - 150x10, 160x10, 170x10

Barbell Shrugs 185x20 normal grip, 185x12x2 1 wide 1 close

Barbell Shrugs (behind back) 135x20x3

Hex Olympic Bar - 135x15x3

High Seat Bike 10 minutes and some ab work to finish it off. Gained another pound today which made me pretty happy. I am so tired and I'm going to bed. Peace out yall

[Justin.Martin]

Just had one of those nights where you feel so motivated, dedicated and determined. I felt like I really wanted every rep and everything just flowed. I live for these days. There is nothing you can't do when you put your mind to it.

Leg Press (toes above the platform) 280x20, 300x20, 320x20, 340x20
I think I could have gone a little heavier judging on how my much my mind was in it tonight but I really wanted to force that full range of motion. Almost kneed myself in the face a few times.

Hack Squat 150x12, 170x10, 190x8
Again, toes above the platform and really set deep in every rep. Hit the bottom, slight pause and explode to the top.

Walking Dumbbell Lunges 50x10x3

Laying Hamstring Curls 60x12, 72x10, 72x10, 36x25
last set crushed me.

Seated Calf Raise 80x40x3
Standing Calf Raise 195x20x3 (toes straight, pointed out, pointed in)
Dumbbell Calf Raise 70x20x3

Legs are really starting to look great I think. I hit the abs up again tonight. I am kind of kicking myself for neglecting them the past 3 months, but they will be ready by the time the show rolls around. Getting closer and closer every day.

[Justin.Martin]

So I didnt get a chance to post this over the weekend, so heres my saturday workout.

I chose not to do super sets this week on arms.

Dumbbell Hammer Curls - 50x8, 55x8, 60x8, 65x8

V-Bar Pushdown - 108x10, 120x10, 132x10, 144x8

EZ Bar Preacher Curl - 65x8, 75x8, 85x8, 95x6

Close Grip Bench - 95x10, 105x10, 115x10, 125x10

Seated Dumbbell Curl - 30x8, 35x8, 40x8

Weighted Bench Dips - 90x20x3

Cable Curls - 96x8x3

Reverse Grip Pushdown - 96x10, 108x10, 120x10

All in all I felt pretty solid all weekend after that workout. I had posing class that afternoon after the workout and it was hard to flex on most of the shots. Another week in the books.

[Justin.Martin]

I would like to thank Rich for giving me the idea for a "Man Set". I am pretty sure I left a part of my quads in the gym tonight.

Squat - 195x10, 245x8, 275x6, 295x4, Man Set 195x15
I'm not on their level yet but I figured 195 was a good place to start.

Hack Squat - 200x8, 210x8, 220x8, 230x8
Got harder and harder as the sets went on.

Leg Press - 280x20x3
Just repping out.

Leg Extensions - 110x30x3

One Leg Calf Raise - 105x10, 85x10, 65x10
I basically did a drop set. No breaks 10 each leg then dropped the weight and did it again.

Seated Calf Press - 130x40x3 Toes straight, toes out, toes in
Really hurting at this point

Dumbbell Calf Extension - 70x20x3

High Seat Bike - 10 Minutes, 12/21 resistance. Really hard to keep a good pace going tonight but rode out for 3.1 miles

Lower Ab focus

Workout felt great tonight and I got a compliment on my calf growth tonight. Makes you feel good when other people notice how much hard work put in. Makes it all worth while.

[Justin.Martin]

Incline Dumbbell Press - 50x10, 60x10, 70x8, 75x6

Flat Dumbbell Press - 60x10, 60x10, 70x6, 50x12

Decline Dumbbell Press - 50x10x4

Incline Dumbbell Fly - 25x10, 30x10, 35x10


Flat Fly - 30x8, 25x8, 25x8
got a little shaky by the end of the last set on incline and it showed on the flats. It got harder and harder every rep.

Rope Pressdown - 108x8, 96x8, 84x8

Dumbbell Skullcrusher - 20x10x3

50 Weighted Dips w/ 35lbs took me 5 sets to get all 50 done.

It felt good to do dumbbells, since I have been doing a lot more bar as of late. I love the range of motion on dumbbells. Chest was really sore today.

[Justin.Martin]

First off, I really wish my gym would fix the Lat Pull Down. It broke a week ago and its still broke. How hard can it be to get a cable and fix it.... Not sure where all the membership fees are going. Ok enough of my rant.

Deadlift - 235x8, 245x8x, 255x6
that was the most weight I have ever deadlifted and it hurt, but in a good way. I feel my lower back has gotten so much strong over the past 2 months.

Wide Grip Bent Over Rows - 135x10, 145x10, 155x10, 155x10

T-Bar Row - 135x10, 160x10, 180x8, 135x15

Lat Pulldown Machine - 140x10, 150x10, 150x10
I would much rather have my Lat Pulldown back, but atleast we have an alternate machine

Straight Arm Pulldown - 84x10x3

Barbell Curl - 65x8, 75x8, 45x20

Dumbbell Curl - 25x10, 30x10, 35x10
wasnt really going for much weight just clean reps for contraction

Cable Pull-Ins - 36x10x3

Rocked out 10 minutes of cardio of the bike and did some ab work. I am starting to get ready for the next 8 weeks since I start my diet down and full on contest prep on monday. I cant wait.

[Justin.Martin]

I went into the gym feeling pretty solid tonight. There is just something about being in the gym that no matter how my day was going, working out just makes it right. So as I sit here eating my bowl of pasta and drinking my serious mass, heres my workout for the night.

Military Press (behind the head) 95x8, 105x8, 115x8

Arnold Press - 30x12, 35x12, 40x10

Seated Lateral Raise - 20x10x3

Front Lateral Raise - 20x10, 25x10, 30x10

Seated Rear Delt Fly - 30x10x4

Up-Right Row - 85x8, 65x10x3
the first set didnt feel right cause I was kind of spent by this point so I dropped down and just made sure that I got solid reps in to finish out.

Barbell Shrugs - 185x20x3 (front)
Barbell Shrugs - 135x20x3 (behind)
Hex Olympic Shrugs - 135x20x3

I just like to do high reps on shrugs. It feels so much better than trying to force a lot of weight for less reps and less ROM.

[Justin.Martin]

Leg Press (feet high) 300x20, 320x20, 340x20, 360x20

Hack Squat (feet high) 140x10, 160x10, 180x10, 200x10

Walking Dumbbell Lunges 50x10, 55x10, 55x10

Hip Abductor 130x10, 140x10, 145x10
Hip Adductor 130x10, 135x10, 140x10

Laying Hamstring Curl 60x10, 72x10, 72x10, 36x25

Standing Barbell Calf Raise 195x20x3

Seated Calf Raise 90x20x3

Dumbbell Calf Extension 70x20x3

I really wish I didnt keep blowing up my hamstrings before I go to posing class the next day, but I cant and wont cheat a workout. Tomorrow is gonna be painful.

[wrkoutfrq]

look at it this way... the more posing hurts the more you know you are flexing your hams lol. besides, practice makes perfect, and if you can do it sore as hell imagine how well you'll do it fully rested on stage

[Justin.Martin]

Barbell Curl - 65x8, 75x8, 80x8, 45x20

V-Bar Pushdown - 84x12, 96x12x3

Dumbbell Curl - 30x10x4

Dumbbell Skull Crusher - 20x10, 25x10, 25x10, 25x9
Couldnt quite get that last one. Arms where shaking the whole set

EZ Bar Preacher Curl - 75x8, 85x8, 85x8, 45x20

Close Grip Bench - 95x15, 105x12, 115x12, 125x10

Spider Curl - 25x8, 25x8, 20x10, 15x12

Overhead Rope Extension - 72x12x4

I finished up with 1 set of band curls and BW dips to failure.
Band Curl - 30
BW Dips - 28

Then off to posing class.

[Justin.Martin]

So tonight I wanted to squat without using the smith machine. I havent just barbell squatted in about 2 months because I wasnt comfortable with my form and my knee. But I manned up and went to the barbell with some drive tonight. So heres how it went

Barbell Squat - 135x10, 225x10, 245x10, 255x10, 185x20
It went pretty well. I had the trainer on hand kind of spot/watch me to keep me honest on my reps and to make sure I didnt tip over. He said I was doing a lot better than most of the people who workout in there. Gave me a little confidence back in my form and knee. Moving on.

Hack Squat - 200x8x3, 150x12

Leg Press - 280x20, 300x20, 320x20, 340x20

Leg Extension - 110x30x4
Quads are spent. I am walking around the gym like I am an 85 year old man. But it is such a good deep burn, cant help but love leg days

Standing Barbell Calf Raise - 185x20x3
Seated Calf Press - 150x20, 170x20, 190x20
Dumbbell Calf Extension - 75x20, 80x15x2

I finished up with a lot of leg lifts on the decline and on the ball. I found out that I dont know **** about bodybuilding dieting and I have enlisted the help of a local trainer/dietitian/natural competitor. He should be able to dial me in. Just under 8 weeks out but I should be ready to go. Abs are starting to come in a little better every day. Just got to keep working it.

[Justin.Martin]

Surprisingly I had a lot of energy going into the gym today even though I didnt get much sleep last night. But I am not complaining, I was able to get a good lift in tonight.

Dumbbell Incline Bench - 50x12, 60x10, 70x8, 75x6, 45x15

Dumbbell Flat Bench - 50x12, 60x10, 65x8, 45x15

Dumbbell Decline Bench - 50x12, 60x10, 65x8, 45x15

Incline Fly - 30x10x3
Flat Fly - 30x10x3
I struggled a little more than I thought I would but I wasnt giving up on finishing with 30s

Chest Press - 1 set to fail - 90x17

Reverse Grip One Arm Pressdown - 36x10x3

Overhead Rope Extensions - 72x10x3

50 Weighted Dips w/ 35lbs - took me 5 sets. Started off strong but by the end my arms were spent.

Finished up with 15 minutes of cardio and headed home for a shake. I am going to make up for last nights lack of sleep tonight. Will feel real nice.

[Justin.Martin]

I am really starting to up the intensity of my workouts. I am not let anyone interrupt my sets and I have cut my conversations back as much as possible without being a "dick" in the gym. I am really focused right now and I want to do everything as intense as possible over these last 8 weeks.

Deadlift (drop set) 205x10, 195x10, 185x10, 175x10 = killer way to start

Lat Pulldown (wide grip)- 96x10, 108x10, 120x10, 132x8

Straight Arm Pulldown - 48x8, 36x12x2

T-Bar Row - 135x12x3
Slow, full range, controlled reps. It made it a lot harder to slow rep it so I had to keep the weight down. Felt great

One Arm Dumbbell Rows - 75x10, 85x10, 100x10

I tried to do a quick set of pull ups to fail but my back was feeling it pretty solid by now and I was only able to do 10

EZ Bar Preacher Curls - 75x10x3

Incline Dumbbell Curls - 25x10, 30x8x2

Cable Hammer Curls - 84x10x3

Barbell Wrist Curls - 45x10, 55x10, 60x10

Finished up with a solid ab workout. Another day down and another day closer to getting on stage. I am getting more and more pumped every day. Motivation is through the roof.

[Justin.Martin]

Ya Buddy, another workout down, but I think I need to switch up my shoulder routine next week. Open to any ideas.

Barbell Military Press - 95x10x4

Dumbbell Shoulder Press (seated) - 40x10, 45x8, 50x6

Dumbbell Lateral Raise (seated) - 25x10x2, 20x10x2

Seated Rear Delt Fly - 35x10x3, 25x12

Upright Rows - 65x10x4

Dumbbell Shrugs - 65x20x3

Barbell Shrugs - 135x15x4 Close and Wide Grip

This is a short night for me and I like to keep it simple. Meeting with my dietitian in the morning. Hoping for some good news. On my way to shredded.

[leightonashford]

I totally agree with z that you should split your hams and quads in to 2 different sessions,I find that if you totally blast your quads it's hard to put another 100% into ur hamstrings where as if you do ur hamstrings when there fresh u can totally kill them,good luck and train hard!

[Justin.Martin]

I totally agree with z that you should split your hams and quads in to 2 different sessions,I find that if you totally blast your quads it's hard to put another 100% into ur hamstrings where as if you do ur hamstrings when there fresh u can totally kill them,good luck and train hard!

Yea I love splitting them up. I have been completely destroying my quads on Mondays and they usually hurt till Thursday, then right into blowing up my hamstrings on Friday. Makes posing class on Saturday a little hard but oh well.

[Justin.Martin]

I had a pretty busy and exhausting weekend. Never really had time to sit down and put my workouts up so here they are.

Friday - Hammies, Glutes and Calves

Leg Press - 480x10x2, 500x10, 550x10, 600x8

Hack Squat - 230x8, 250x8, 270x8

Step-Ups w/ Dumbbells - 50x10x3
adding more than 2/3 of my body weight was rough :)

Hip Adductor & Abductor - 130x10, 140x10, 150x10

Standing Barbell Raise - 195x20x3
Seated Calf Raise - 90x20x3
Dumbbell Calf Extension - 70x20, 75x15, 80x12

Had a nice piece of salmon after my workout.

Saturday - Arms

Barbell Curl - 65x8, 75x8, 80x6

Straight Bar Pressdown - 108x8, 120x8, 132x8

Incline Dumbbell Curl - 25x10x3

Dumbbell Skull Crusher - 20x10x3

Seated Barbell Wrist Curl - 65x8, 55x8, 45x8

Preacher Curl - 75x8, 80x8, 85x6

Close Grip Bench - 105x8, 115x8, 125x8

Cable Hammer Curl - 96x8, 108x7, 108x6

Over-Head Arm Extension - 65x10, 75x10, 85x10

I am just under 7 weeks out right now. Diet is dialing in and I am already seeing the fat fall off. I hate my metabolism in the off season cause its hard to gain but it sure is easy to lose...

"The Grass is Always Greener on the Other Side"

[wrkoutfrq]

I am just under 7 weeks out right now. Diet is dialing in and I am already seeing the fat fall off. I hate my metabolism in the off season cause its hard to gain but it sure is easy to lose...

"The Grass is Always Greener on the Other Side"

i wish my metabolism was as fast as yours... i love food too much, and if i were to eat what i wanted i'd look like an albino shamoo...

[Justin.Martin]

So I have finally stepped away from the smith machine and quit cheating myself on squats. I will never use it again. So I am building my way up getting use to using the barbell and squat rack. But I set a pretty decent Personal Best tonight on my 4th set.

Squat - 135x10, 225x10, 275x6, 300x3 <-- PR, 185x20
I was pretty happy with how I was feeling tonight and I had a buddy record me doing the 300. Sorry in advance for the sideways recording. But hey you can still see the video.

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Rest of the workout was rough. I used up most of my leg strength but I wasnt going to quit.

Hack Squat - 250x8, 260x8, 270x8

Leg Press - 530x8, 580x8, 600x8

Leg Extension - 150x12, 160x12, 170x12

Standing Calf Raise - 225x12, 245x10, 265x8

Seated Calf Press - 220x12, 230x12, 240x12

Dumbbell Calf Extension - 70x20, 75x20, 80x20

I finished up with a lot of hanging leg raises but I was so hungry I had to head home. I am also doing 20 minutes of bike cardio first thing in the morning when I wake up. Going well so far. Will be 6 weeks out on Saturday. Ya Buddy.

[Justin.Martin]

Not really sure why the video doesnt show up. It is there when I preview it. If the video doesnt load you can check it out here : http://www.youtube.com/watch?v=eOhom-6yW24

[Justin.Martin]

Still doing 20 minutes of Cardio first thing in the morning when I get up. Weight has been the same for 2 days now, I feel like I lost a majority of the easy fat last week. I should be seeing just small changes from here on out.

Incline Dumbbell Bench - 50x10, 60x10, 70x8, 75x4

Flat Dumbbell Bench - 65x10, 70x8, 75x6

Decline Dumbbell Bench - 60x9, 60x7, 60x7
started to realize that my chest was sore....

Incline Fly - 30x10, 35x10, 35x10

Flat Fly - 30x10, 30x10, 35x8

V-Bar Pushdown - 120x10, 120x8, 120x8

Cable Kickback - 24x8x3

Dips - did 25 w/ 45lbs and was almost spent, so I did another 25 at just BW with no break

I dont try to kill my tri's, just give them a super pump on the light days.

[Justin.Martin]

Diet is going well. Lost about half a pound from yesterday and still havent really fell off my energy level yet. But I am noticing that I am sleeping really really good right now. I am not having any issues just passing out once I get in bed.

Deadlift - 185x10, 205x8, 225x6, 245x4
the staple of my back days....I am really starting to like this

Bent-Over Barbell Row (reverse grip) - 135x10, 145x8, 155x8

Lat Pulldown (wide) - 120x10, 132x8, 132x8, 120x10

Seated Cable Row (neutral) - 180x12x4
stack only goes to 180 :( just focused on form and tight reps which felt real nice today

One Arm Dumbbell Row - 70x10, 80x10, 90x10

Dumbbell Hammer Curl - 45x10, 50x10, 55x8

Barbell Curl w/ Arm Blaster - 55x10, 65x8, 65x6, 35x10(without and slow)

One Arm Cable Curl - 24x12, 36x10x2
went right into 30 band curls to just finish off the pump and focus on the peaks

Slammed some abs until I thought I was gonna throw up and I knew it was time to eat. If you dont love chicken....you will never make it through a pre contest diet....my theory.

[Justin.Martin]

Feeling a little worn down from the diet today, but my pre-workouts gave me enough energy to pump me up and still get a solid workout in. Off tomorrow so I get a little extra sleep.

Dumbbell Shoulder Press = 30x12, 35x10, 40x10, 45x10, 50x6
I started out feeling really good but hit the wall on the last set.

Front Lateral Raise - 25x10, 30x10, 30x10

Side Lateral Raise - 10x10, 10x10, 12x10
I do these laying sideways against an incline bench to isolate the center head of the shoulder, which I found to be very effective thanks Kai Greene

Cable Lateral Raise (high) - 24x10, 36x10, 36x10

Bent Over Cable Rear Delt Fly - 24x9, 12x10, 12x10
First time doing these cables and it really kicked my butt. Always love trying something new when it gives you a crazy new burn. Again thanks Kai

Up-Right Barbell Rows - 65x10, 75x8x2

Barbell Shrugs - 185x10x3, 135x12 (close grip on the last set)

Hex Bar Shrugs - 135x12x3

I really just wanted to slow rep the shrugs tonight. I am starting to feel much better when I do them that way. Dont need a ton of weight and reps to be effective. All in all, I had a lot of really solid contractions overall in my workout tonight. No doubt I will be sore in the morning. Another day down and another day closer to the stage and loving every minute of it.

[Justin.Martin]

Had the day off work today which allowed me to get a better nights rest. Woke up feeling great as I had my shake and did my morning cardio, 20 minutes bike. Nothing like pumping your legs first thing in the morning. Tonight's workout was one of the best ones I have had in a while. I know I killed it.

Warmed up with some squats, feet together and forward on the smith with 100lbs. Just a few good reps to stretch out and get some blood flowing.

Romanian Deadlifts - 135x10, 155x10, 175x10, 195x8
Not a bad way to start. Had to keep stretching afterward

Leg Press - 480x10, 530x10, 580x10, 630x8
Keep my feet high and wide tonight with the toes pointed outward just slightly

BW Lunges ss w/ Dumbbell Lunges - BWx10/50x10, BWx10/50x10, BWx10/50x10
Thought I was going to die at the turn around on the last set. Legs were pretty shaky for the last few steps. Feel the Burn

Laying Hamstring Curls - 48x10, 60x10, 72x8, 60x10
I dont know how I am still standing but its like I started to feed off the pain and just kept pushing.

Hamstring Cable Kickbacks - 60x10, 72x10, 84x10

Seated Calf Raise - 115x10x4
Standing Calf Raise - 140x10x4
Dumbbell Calf Extension - 80x10, 80x10, 85x7

Overall destroyed everything tonight. Tomorrows posing class should be pretty interesting. Hope I can keep my balance.

[Justin.Martin]

Today was pretty good. Woke up feeling good, had a good cardio session, got some things done around the house before I headed to Beyond Limits Training for a posing session with Rich. I am pretty much ahead of the game at this point and feeling pretty good about that.

Loved the fact that the gym was empty when I got in there today. Turned my Ipod on and went to town on my arms. Finished up in just under an hour with a sick pump and was looking pretty vascular.

Lets get to work.

Dumbbell Curl - 30x10x3

Rope Pressdown - 108x10x3

Barbell Curl w/ Arm Blaster - 55x10x3

Close Grip Bench - 115x10x3

Spider Curl - 20x10x3

EZ-Bar Skullcrusher - 45x10, 55x10x2

Cable Hammer Curl - 84x10, 96x10, 84x10

Reverse Grip Pressdown - 84x10, 96x10x2

Finished with 3 sets of wrist curls. Didnt really have much left in the tank by that point. As you can see I didnt spend a lot of time switching weights. I knew what weights would allow me to finish but I knew that the last few reps of every set would be a little hard as the workout went on. I just kept my form solid and always kept the weights moving. Short rest times and forced myself to keep pace even though I was getting tired. Great workout and great day overall. Tomorrow is a rest day but I am still doing cardio first thing in the morning. Got to stay on that.

[Justin.Martin]

Today is the start of another week. Diet is holding strong. Still hitting up the Bike for 20 minutes first thing in the morning when I get up. I have been able to turn the resistance up a little bit every couple of days. Just got to stay on it.

Barbell Squat - 135x15, 225x10, 275x6, 225x10, 135x15
I didnt want to go any higher than 275 tonight because I started to fail on rep 3. But I sucked it up and finished the reps. Just think I might be feeling the diet a little bit, so I started giving myself a little longer between sets.

Hack Squat - 230x8, 250x8, 270x8

Leg Press - 530x8, 530x8, 580x8, 630x8

Leg Extensions - 130x12, 150x12, 170x12, 190x10
Quads were rocked at the end.

Standing Calf Raise - 180x12x4

Seated Calf Press - 160x12, 180x12, 200x12, 220x12

Dumbbell Calf Extension - 80x12x3

Still hitting my abs 3-4 times a week. Top 4 are solid just need to lose that last bit around the bottom and hopefully everything falls into place. But I am getting some pretty nice compliments in the gym which is a motivation booster. Still Loving every single day. Wouldnt trade this for anything.

[Justin.Martin]

As I prepare for what is going to be the hardest 2 weeks of my prep (2 week field exercise at week 5 and 4) I really wanted to make sure that I got a solid chest workout in before I leave. I did more reps than normal tonight trying to push to failure. Turned out to feel pretty good.

Incline Dumbbell Bench - 50x10, 60x10, 65x8, 70x8, 60x11(failure)

Flat Dumbbell Bench - 60x10x3, 60x9, 60x2
did the last 2 right after the 9 because I didnt make 10 like I was hoping to, but I quickly found out why on my next sets

Decline Dumbbell Bench - 60x9, 60x5x3
I knew I was spent by the second sent of decline when I only hit 5 reps. It was like running into a wall at 5.

Incline Dumbbell Fly - 25x10x4

Cable Cross-Over - 3x10, 4x8, 3x10, 2x20(burn set)

One Arm Reverse Grip Pressdown - 3x10x3, 2x16

Overhead Rope Extension - 6x12x4

V-Bar Pressdown - 7x12x2, 5x30

Left the gym feeling really pumped up and I knew the blood was flowing. Chest felt great and my tri's were on fire. 2 More days till I leave for the field. I am putting a lot of trust into Scivation Products. Solution 5 is hopefully going to be my life saver for my diet. 3 Tubs for 15 days. Gonna be rough but worth it to keep my diet somewhat intact.

[Justin.Martin]

Enjoyed the day off work today. It gave me time to get a full nights rest and I hit my cardio extra hard this morning. I am really trying to make the most of my time before I head to the field. Tonight's workout focused on my lats. Only have a few more lifts for getting on stage, so I try to make the most every time I am in the gym.

Deadlift - 225x8, 245x8, 255x6, 265x6, 135x15
The 265 lift was a new PR and I felt it.

T-Bar Row - 135x12, 160x10x3
I feel like my T-Bar control has become much better and I dont use my legs anymore to throw the weight around

Lat Pulldown - Wide Grip - 120x10, 132x10. Reverse Grip - 108x10x2

Straight Bar Pulldown - 6x12, 7x10x3

Seated Cable Row - Stack x12x4 shoulder width grip

Barbell Curl w/ Arm Blaster - 45x12, 55x12, 65x10, 75x8

Dumbbell Spider Curl - 25x8, 20x10x3

Machine Curl - 50x8x2, 45x9x2
I tried to hit the lower part of my bi's tonight. get the full stretch and most muscle involvement. I am starting to see just how vascular I am getting with the diet. Can't wait to strip the water in a few weeks and see how I look.

[Justin.Martin]

Ok, so tonight was my last workout be I head to the field in the morning. Not really looking forward to losing 2 weeks of my prep, but I have 3 tubs of Solution 5 to help keep my diet going while I am out there. I packed my resistance bands in an attempt to try to lift or give myself a pump while I am there. Going to be getting very creative.

Dumbbell Shoulder Press - 40x12, 45x10, 50x7, 50x7

Front Lateral Raise - 30x10x3, 35x8

Side Lateral Raise - 12x10x3, 15x10

Cable Lateral Raise (high) - 2x12x4

Cable Rear Delt Fly (bent over)- 2x10x4

Up-Right Rows - 65x10x3

Barbell Shrugs - 135x12x4 switching hand positioning

Hex Bar Shrugs - 135x12x3

Afterward, I tried to have a friend of mine take some pictures of me posing. She didnt really know how to use my phone very well and the lighting was bad but oh well. Guess I will get some up once I get back.

[Justin.Martin]

Well, for those of you who dont already know, I am about 3.5 weeks out from my first show and I have been stuck out in the field for the past week and a half. While I may not have a gym or am I able to cook my own food, I have been able to keep up somewhat with my plans. I brought some resistance bands and a few dumbbells along with lots of supplements with me. I have been living off of Scivation's Solution 5 and Scivation's Whey Protein. I have also been taking some Casien Protien at nights. Nothing like drinking 7-8 meals a day. Workouts have been decent and here is today's breakdown.

Chest & Light Tri's:

Dumbbell Press: 45x15x5

Band Chest Press: 12x4 with a 36lbs of resistance bands

Wide Arm Push-Ups: 3 sets of 15 reps

Band Pressdown: 10x3 with 23lbs of resistance

Overhead Tricep Extension: 12x1 12lbs of resistance, 10x2 20lbs of resistance

One Arm Reverse Grip Tricep Pressdown: 10x3 14 lbs of resistance

Not to bad of a pump for being out here. I will be home in a few more days and pick back up where I left off. Hoping that the last 3 weeks of my diet go well once I get home. I believe in my team and I can't wait to get on stage.

[Capt_Lou]

what show are you doing?

[Justin.Martin]

what show are you doing?

I am competing in the Youngstown Cardinal Classic on September 25th.

[zbert]

good to hear you are staying with it while in the field man. it can be done and dont sweat it you are gonna be fine man. your new pics are showing some great improvement on size man. you are definitely close, i know you will shed it up and have a great showing.

[Justin.Martin]

Ok now that I am officially home and back to the gym, I got my first real workout in today at Beyond Limits Training. I can really tell the loss of food and cals are going to be effecting my lifts but I go until I cant go anymore. It is getting close to put up or shut up time and I am loving it.

Today I rocked out quads and calves. Slightly less time spent lifting than previously but I made it count.

Barbell Squats - 45x15, 135x15, 185x10, 225x6, 245x4, 135x15
First squats in 2 weeks and on much less food so I didnt want to go to heavy.

Leg Press - 350x10, 440x10, 530x8, 350x15

Leg Extensions - 130x12, 145x12, 160x12, 175x12

Standing Calf Raise - 135x15x3

Seated Calf Raise - 90x12x2, 110x12

Finished it all off with a good amount of ab work, but I found myself feeling pretty tired so I cut it shorter than I normally would so I could go have a shake. It felt pretty good to be back in the gym lifting the weight. Cant wait till tomorrow.

[Justin.Martin]

Another day closer and another workout down. I had the day off today, so I was really able to get some posing going today. I have my music and a great start to my routine going right now. Should have it finalized by the weekend.

Tonight was Chest & Light Tri's. Great Pump and even better lifts.

Incline Dumbbell Press - 45x12, 60x10, 70x8, 70x8

Flat Dumbbell Press - 50x12, 60x10, 70x8

Chest Press ss w/ Pec Dec Fly - 90x12/12x10, 90x10/10x10, 90x10, 8x10
No Breaks. Just kept pushing and man it felt great

Incline Fly - 20x10, 25x10x2

Reverse Grip Straight Bar Pressdown - 7x12, 8x10, 7x12

Dumbbell Over-Head Pull -45x12x2, 50x12

Cable Kickbacks - 2x10x2, 2x8

And I was spent after that. 1200 Calories a day isnt much to live on. I did do some abs before I left the gym. Mostly just hanging leg raises. I am starting to dial in nicely. Cant wait till peek week.

[Justin.Martin]

I dont think I have been this excited about a countdown since I was leaving Iraq a few years ago. Little on the tired side today at work, but I made due. I forgot my Xtend, so hopefully having that tomorrow will keep me up.

Tonight was Back and Light Bi's. One of my favorites.

Deadlift - 135x10, 225x10, 235x8, 245x6, 135x12

Bent Over Barbell Rows (reverse grip) - 135x8, 135x8, 145x8

Lat Pulldown (neutral grip) - 8x12, 9x10x3
Those felt so good tonight

Straight Arm Pulldown - 7x12, 8x10x2

Wide Grip Pull-Ups - 21 reps (3 sets of 7)
Had to do the last 2 sets with a little assistance. Back was spent

Arm Blaster Barbell Curls - 45x12, 55x12, 65x10

Incline Dumbbell Curls - 25x10, 30x8x2

Cable Pull-Ins - 2x12x3
pausing at the top on every pull. good way to end it

I HATE HANGING KNEE RAISES. I thought I was going to throw up at the end. which meant it was time to go eat.

[Justin.Martin]

I am 15 days out from my show and I find myself spacing out and losing focus more and more everyday. I am dreaming about food and tired all the time. But thats to the advances in modern supplements, I am able to still get sick workouts in.

Tonight was Shoulders and Traps. A rather shorter workout than most, but still very effective.

Barbell Military Press - 75x12, 85x12, 95x12

Dumbbell Shoulder Press - 40x10, 45x6, 40x10x2
45s seemed a little tougher than normal tonight....

Dumbbell Front Lateral Raise - 30x10x3
Really seeing the cuts in my shoulders

Side Dumbbell Raise (laying on incline bench) - 12x10x3

Bent Over Rear Delt Flyes (cables) - 2x12x3

Up-Right Rows (on smith machine) - 65x12, 75x10x2

Smith Machine Shrugs - Front - 155x12x3, Back - 105x12x3

Hex Bar Shrugs - 135x12x3


I blew it up tonight. No Abs tonight, to hungry. Feeling good but ready to sleep.

[Justin.Martin]

So I am 14 days out and struggling with everything. I find myself getting angry very easily and I can't focus on anything. Not to mention the constant hunger and feeling tired. But you know what they say, "What doesnt kill us only makes us stronger."

I had Hamstrings Glutes and Calves tonight. Felt good. But I kept having to focus my energy. I was getting lost in my music.

RDL - 135x10, 155x10, 175x10

Leg Press (feet high) - 480x10, 530x10x2

Laying Hamstring Curl - 5x10x3

Hip Adductor - 110x12, 120x12, 130x10
Hip Abductor - 110x12, 120x12, 130x10
havent done those in a few weeks and boy could I feel it.

Standing Calf Raise - 155x12, 175x12, 195x12

Seated Calf Raise - 90x12, 100x12x2

I could really start to see some good veins in my calves tonight. Its all about the little things right now that make it all worth it. No Sleeping in for me. Cardio and work all weekend. Almost stage time baby.

[Justin.Martin]

Oh ya had me some carbs today before during lunch. Little refeed action gave me some energy a few hours before hitting up a heavy arm day. It made all the difference.

Arm Blaster Barbell Curls - 45x12, 55x12, 65x10, 75x8

Rope Pressdown - 7x12, 8x10x2, 9x8

Dumbbell Curl - 30x10, 35x10x2

Dumbbell Overhead Pull - 50x12, 55x12, 60x12

Dumbbell Spider Curl - 25x10x2, 30x8

Cable Kickback - 2x10x2, 3x8

Cable Pull-Ins - 3x12x3

Reverse Grip Single Arm Pressdown - 3x12x3

Finished it all up with some ab work and I was feeling great. Just in time for the gym to close down for the day. I am feeling great and going to get some much needed sleep tonight.

[Justin.Martin]

"Yea Buddy" I got some extra sleep this weekend, and I am feeling AMAZING. I hit the legs up hard today. Quads and Calves felt great as I limped out of the gym tonight.

Squats - 135x10, 225x10, 245x8, 265x2, 135x15
Had to bust out the knee straps but who cares. To close to showtime to hurt myself

Hack Squats - 200x8, 220x8, 240x8

Leg Press - 480x10, 530x10, 580x8

Leg Extensions - 150x12, 160x12, 170x10

Standing Calf Raise - 150x12, 170x12, 190x12
did these on a standing squat machine tonight just to change it up. It did allow me to go a little lower on the way down without wanting to fall.

Seated Calf Raise - 100x15, 110x15, 125x12
veins in my calf come in nicely when I do these :)

Had to hit the abs tonight. A good mix of weighted decline sit-ups, twists, and hanging leg raises. Go until there is no more.

[Justin.Martin]

Another day in the books and another day closer. I can't wait to get on stage and I can't wait to eat afterwards haha.

Had a good chest and light tri workout today. Big pumps.

Incline Dumbbell Bench - 50x12, 55x12, 65x8, 75x4

Flat Dumbbell Bench - 60x12, 65x10, 70x8

Machine Chest Press - 100x12, 110x12, 120x12
Really feeling the pump by now.

Incline Dumbbell Fly - 25x12x3

Cable Cross-Overs - 3x12x3
I wish I had someone to take a pic while I was doing these. Chest and arms were so vascular and tight, would have been a good shot.

V-Bar Pressdown - 8x12, 9x10x2

Dumbbell Overhead Pull - 55x12x3

Cable Kickbacks - 2x10x2, 1x12
Finished that last set with nice slow pulls and holds at the top of the contraction.

All in all a pretty good workout considering I am 10 days out. Cant wait to sleep and get up to do it all over again. Back tomorrow. Get Some

[Justin.Martin]

My day started off all kinds of wrong, I hate it when my daily plan is changed because of a stupid event that I cannot control. Throws my whole day off. So I was about 1.5 hours behind getting into the gym than normal. Messes with the diet and everything. Maybe its it loss of carbs and calories but I find myself getting pissed about things a lot easier these past few weeks.

Anyways, tonight was a big night. Back and Light Bi's. Since I was angry when I went into the gym, I think it might have helped out a little.

Deadlift - 135x12, 225x10, 245x8, 265x4, 135x12

Seated Cable Row (neutral grip) - Stack for 12x4 (15plates)

Wide Grip Lat Pulldown - 8x12x2, 9x10

Straight Arm Pulldown - 6x12, 7x10x2

High Cable Rows - 7x12, 8x12, 9x12
Little bit of a rear delt move but I was focusing on the shoulder blade contractions

Arm Blaster Barbell Curls - 55x12, 65x10x2

Dumbbell Concentration Curl - 20x10x2, 25x8

Cable Pull-Ins - 3x10x3

Topped the night off with "my fav".....Hanging Knee Raises till I wanted to puke. I just want an 8 pack....is that to much to ask?

[Justin.Martin]

While my day might have started out pretty solid this morning, it quickly changed when I walked into the gym and found out that I couldnt workout because we were under a tornado warning....makes no sense that I cant workout inside because of a "tornado warning" There was a bunch of people just standing around in the lobby waiting. So I can stand and weight in a lobby full of tall glass windows, but I couldnt walk back into the weight room and lift...... it made no sense at all.

So I left out of there a little pissed off and headed home. Good think I have some dumbbells and a bench at home and was able to get a pretty good workout in still. Since I knew I was limited on weights, I kept the tempo pretty high and got a really solid pump. Tonight I had Shoulders and Traps. A smaller muscle group, so luckily you dont need to have a long lift.

Dumbbell Shoulder Press - 40x12x3, 45x10

Seated Lateral Raise - 20x12x2, 25x10

Side Lateral Raise - 15x9x2, 15x8
15s are the smallest dumbbells I have, so I just went to fail

Seated Rear Delt Fly - 25x12x3

Seated Dumbbell Shrugs - 45x20x3
Since I was limited on weights tonight I did shrugs seated. This allowed me to focus solely on my traps without using to much outside muscle to move the weight. I actually felt a pretty strong burn on traps tonight because of it.

[Devils]

Some solid training there Justin, could you also give a little insight on your diet? Do you have any pictures 8 days out?

I'm currently 16 days out, good luck with your comp. What is involved with your training and diet with the last week, are you going by a strict plan?

[Justin.Martin]

Some solid training there Justin, could you also give a little insight on your diet? Do you have any pictures 8 days out?

I'm currently 16 days out, good luck with your comp. What is involved with your training and diet with the last week, are you going by a strict plan?

Thanks man. Unfortunately I do not have any pictures at this time. I do most of my training alone and I just havent had anyone around to take some photos as of late. But I might this weekend.

As far as the dieting goes, I have been been doing low carb and keeping it very strict. My meals have been the same every day for a while now but I am ok with it. I just cut out my last bit of carbs today and heres what the day looked like.

5-5:30am Pre Cardio Whey Shake - 1 scoop scivation whey 22g protien, 2g Fat, 1g Carb, 108 Cals

7:30am Breakfast - 8 Large Egg Whites - 28.78g Protien, .45g Fat, 1.93g Carb, 137 Cals

9:30am Snack - 1 scoop scivation whey 22g protien, 2g Fat, 1g Carb, 108 Cals

11:30-12pm Lunch - 6oz Grilled Chicken - 35g Protein, 2g Fat, 0g Carbs, 160 Cals

2pm Snack - 1 Scoops scivation whey - 22g protien, 2g Fat, 1g Carb, 108 Cals

4:30pm Pre Workout Shake - 2 scoop scivation whey 44g Protein, 4g Fat, 2g Carbs, 216 Cals

5:30pm Workout - 4 Scoop Xtend

7:30-8pm Dinner - 6oz Grilled Chicken - 35g Protein, 2g Fat, 0g Carbs, 160 Cals

10-10:30pm Bed - 1 Scoop Gold Standard Casein Shake - 24g Protein, 1g Fat, 3g Carbs, 120 Cals

Daily total is 232.78g Protein, 15.45g Fat, 9.93g Carbs, and 1117 Calories

I do drink extend during the day as well just to give me a little flavor and to help keep me going.

[Devils]

Yeah, I think it's really good to have photos leading up to the comp, I believe it would help greatly if you end up doing another show later on.

That is insane dieting, my idea of low carbs is around 50-100g. I don't think I could function going lower than that. I'm tried to get different idea's for my prep, I'm currently on between 1600-1800 calories, 2 weeks out. Is it necessary to drop down so low for the last 2 weeks? maybe to 1200-1500? or you don't think you're lean enough at the moment?

<edit>

Are you sure 8oz of chicken is 160 calories? I'm calculating around 370 F=8.0 C=0.0 P=69.5 for lean skinless chicken breast.

[Justin.Martin]

Yeah, I think it's really good to have photos leading up to the comp, I believe it would help greatly if you end up doing another show later on.

That is insane dieting, my idea of low carbs is around 50-100g. I don't think I could function going lower than that. I'm tried to get different idea's for my prep, I'm currently on between 1600-1800 calories, 2 weeks out. Is it necessary to drop down so low for the last 2 weeks? maybe to 1200-1500? or you don't think you're lean enough at the moment?

<edit>

Are you sure 8oz of chicken is 160 calories? I'm calculating around 370 F=8.0 C=0.0 P=69.5 for lean skinless chicken breast.

My bad bro, they are only 6oz breasts. I put the right info in just the wrong oz. I only eat Harvestland Fresh Boneless Skinless Chicken Breasts, Individually Wrapped.

http://www.purelyallnatural.com/Products/RTC.asp

I am a smaller competitor man, so I can go lower on my calorie intake because my body doesnt require as much as someone who is almost 5 inches taller than I am and a solid 30+ lbs heavier. You just have to remember that your body is your body and that your needs might be different than someone else.

I was at 1500 cals 3 weeks ago and then I dropped down to about 1300 for 2 weeks and now I have cut the last bit of carbs for the last week. I will do a small refeed meal on monday before my last leg workout. probably just some oats early in the morning

[sfanti1]

Justin,I will be doing the Cardinal it is a great show,just wanted to wish you good luck.Are you doing the open classes?

[Justin.Martin]

I have nothing but respect for anyone who has ever stepped on stage. Dieting is the hardest thing I have ever done. I cant wait for my meal next weekend.

I had a really good hamstring workout tonight. But I crashed hard once I got home.

Squats - 105x10, 155x10x2, 175x10
I did these on a smith with feet and knees together way out in front. Just hitting bottom for some hamstring and glute work.

Walking Dumbbell Lunges - 40x10x3

Laying Hamstring Curl - 5x10x3

Hip Adductor -120x12x3

Hip Abductor - 120x12x3

Standing Calf Raise - 180x12x3

Seated Calf Raise - 115x15x3

Legs felt pretty solid. I am going to get some good sleep tonight. Much deserved sleep.

[Justin.Martin]

I am 4 days out from the stage and I wanted to add some photos. There will be more to follow a little later in the week.
http://i536.photobucket.com/albums/ff323/soldier4life21/Contest%20Prep/21SEP10BACK3.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/Contest%20Prep/21SEP10BACK2.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/Contest%20Prep/21SEP10BACK1.jpg

[zbert]

looking great man, you have really come along way. make these next four days count man

[Justin.Martin]

looking great man, you have really come along way. make these next four days count man

No Doubt man. I feel great right now. I think taking the week off work was an outstanding idea. I am way less stressed out compared to last week.

[zbert]

totally agree man. taking the week off will really give you time concentrate on the comp and really dial everything in man. your gonna kill it bruh. your back is looking really good man

[Devils]

Good work so far, your condition will be ok for the show but you may struggle up against other guys when it comes to dryness/sharp conditioning.

Looks like delts and arms need a little more time to cut down, good luck in the next 4 days!

[rich55]

Hey Justin, hope all is going well today! Are you coming in tomorrow to pose? I'm excited for you man. Get ready to grow!

[Justin.Martin]

I would have loved to have been able to come up and pose today Rich but I have class at The Ohio State University today. Quarter just started yesterday and I cant really miss today. But I am running through them hard today when I am not at class.

[zbert]

tomm is the day big dogg, i know you will do well justin. regardless of how you place you have really made a great transformation. wish you the best of luck tomm

[Devils]

Hey, how did the show go, did you place well?

[wrkoutfrq]

Hey, how did the show go, did you place well?

this...

[Justin.Martin]

tomm is the day big dogg, i know you will do well justin. regardless of how you place you have really made a great transformation. wish you the best of luck tomm


Hey, how did the show go, did you place well?


I would have loved to have been able to come up and pose today Rich but I have class at The Ohio State University today. Quarter just started yesterday and I cant really miss today. But I am running through them hard today when I am not at class.

Yesterday was the most exhilarating moment of my life. I have done a lot of crazy and fun things in my life, but getting on that stage was simply amazing. I took 3rd in the Men's Open Bantam Weight Class (150 and under). Below are some pics from the show.

http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01524.jpg
I am in the center in the dark blue trunks. 1st Place is the guy on the right of the photo and the guy on the left was 2nd Place. Not to bad for my first event to take 3rd.
http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01526.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01533.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01530.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01536.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01534.jpg
http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/DSC01535.jpg

New Log and New Plans starting tomorrow. Its gonna be a great one.

[Devils]

Great showing. Good job getting 3rd in your first event! Congrats

[bhman6]

Hey Justin, this is Ben (blue track suit)

It was great to meet you yesterday and I'm glad we got to chat a bit during the day

You have serious potential my man....keep me updated with everything

[zbert]

great job justin, you really looked good on the stage bruh and looks like you had a great time. you can only get better from here.

[tsajdak]

Great job Justin. You have a bright future if you keep working hard. Keep it up and I look forward to meeting you down the road.

[Justin.Martin]

Hey Justin, this is Ben (blue track suit)

It was great to meet you yesterday and I'm glad we got to chat a bit during the day

You have serious potential my man....keep me updated with everything

Thanks a lot Ben. That really means a lot to me. I am more focused and going to be keeping a lot better track of my foods over the next year during the bulk. Hoping to catch up to you on the scales...haha


great job justin, you really looked good on the stage bruh and looks like you had a great time. you can only get better from here.

It was truly an amazing experience man. I learned so much back stage getting to meet people and just listen and take in what was going on around me. I got to meet a lot of really great people too...


Great job Justin. You have a bright future if you keep working hard. Keep it up and I look forward to meeting you down the road.

Thank you very much man. I will be working at the 2011 Natural Buckeye Classic with Rich. The date is April 16th, 2011 and it will be at the Columbus Convention Center if you are going to be there.

[Justin.Martin]

Also, if you guys want to see more pics from the show hit my up on Facebook.

http://www.facebook.com/home.php?#!/profile.php?id=521772565

[tsajdak]

Thank you very much man. I will be working at the 2011 Natural Buckeye Classic with Rich. The date is April 16th, 2011 and it will be at the Columbus Convention Center if you are going to be there.

I will be there. I'm sure I will see you before then also.