"Pursuit of Perfection" Journey to the 2012 WNBF Natural Buckeye Classic

[Justin.Martin]

Hello again everyone. I am coming off the Youngstown Cardinal Classic this past weekend and I went right into my next prep. I learned so much over the past 6 months as I went into my first show. I did place 3rd in the Men's Open Bantam class and was about 17 pounds under weight for the class. (pics on profile) I jumped right into the game and didnt give myself nearly as much time as one should when preparing for a contest. Especially someone who is new to the sport and just lifting in general. I made some solid gains and I am really pleased with how my physique looked overall.

I have big dream and hopes for 2012. This will be my first real prep as I attempt to gain 15-18lbs of raw lean muscle. I will be hitting the gym harder and more intense than ever. Not to mention I have a much better understanding about foods and how to eat. I have some really great people in my corner backing me and it should make for an amazing off season training.

Now lets get down to business. I will be training 5 days a week over starting out with my prep. I am currently attending college 2 nights a week and will be taking Tuesday and Thursdays off from training to focus on school. This has lead to somewhat of an interesting training split.
Sunday- Legs (Hammies, Glutes, Calves)
Monday- Heavy Arms
Tuesday- off
Wednesday- Legs (Quads, Calves)
Thursday- off
Friday- Chest + Light Tri's
Saturday- Back, Light Bi's, Shoulders

As far as off season diet goes, I will be tracking my protein, carbs and fat intake just to make sure I make my goals. High amounts of protein and carbs while keeping the fat still kind of lower. Roughly 1.7g Protein per pound per day, 2g carbs per pound per day and .5-.7g fat per pound per day. This is bulk time. Big Meals for Big Gains. The diet will be adjusting and changing as my body reacts to the big increase in calories. As I gain, the food will continue to go up as well.

Supplements I will be taking over the course of my training will be:
Beverly International Multi-Vitamin
Beverly International Creatine
Optimum Nutrition Serious Mass
Optimum Nutrition Casein Protein
Scivation Quake 10.0
Scivation Xtend
Scivation Whey

I will not settle for anything less than 1st Place. To steal a line for Layne, "If I lose, it wont be because I was out worked." I would like to go ahead and thank Rich Lauro, James McGuire and Terrell Campbell at Beyond Limits Training for all the support they have given me.

"You Won't Win, Because I Can't Lose"

[Justin.Martin]

Today was Heavy Arm day. Felt really good going into the gym for the first time with some carbs back in my system. I was able to get after it pretty rough. Just kept pushing myself. My arms were a little lacking from my last show so hopefully over the course of this prep I get some solid gains.

Arm Blaster BB Curl
55x12
65x10
75x8
I love the isolation of the Arm Blaster and I get a much more effective lift using it.

Close Grip Bench
95x12
115x10
125x8

Dumbbell Curl
30x13
35x10
40x8
not really sure why I kept going after 12 but I went ahead and hit one more rep.

Dumbbell Skull Crusher
20x12
25x10x2

Cable Hammer Curl
7x12
8x10
9x8
big struggles on the end of that. Veins popping out all over the place.

Reverse Grip Pressdown
7x12
8x12
9x12

Cable Pull-Ins
3x12
4x10x2

Weight Dips
25lbs, 50 reps, in 4 sets.

Crushed it. Arms felt really good. I made sure I had a banana with my to eat as I walked out of the gym. I know I am gonna be sore come tomorrow morning. Solid burn and felt jacked after the workout. Looking forward to an off day before I kill my legs on Wednesday.

[rich55]

Justin, you looked excellent in your debut at the Cardinal. Yes, you didn't have the mass that some of those guys did but you had a very good base and symmetrical shape that with good building will do well on stage. Train hard man and let me know when you want to stop on by. Any time! And thanks for the shout out!

[zbert]

will be good to follow your progress to the 2012 WNBF NBC.
i know you are gonna kill this offseason bruh.

[Justin.Martin]

Yesterday was a scheduled off training day for me. I am going to try to keep track and post my daily food intake as well as my workouts. So here is how yesterday went:

Protein: 204g
Carbs: 289g
Fats: 68g
Total Calorie Intake for the day was just under 2600

That was spread over 6 meals to include a casein shake before bed. I try to stay right around the 30-35g of protein per meal. Again I am trying to gain some weight and size so I am eating a good amount right now. Mostly chicken, green veggies, eggs, extra fiber whole grain bread, half a serving of serious mass, one bowl of cereal first thing in the morning and some cinnamon raisin swirl PB.

[Justin.Martin]

So I have officially changed gyms. I will be trying to get as many workouts as possible in at Beyond Limits in Columbus until I move up there. Today was the first heavy leg day since my first show. I am all carbed back up and feeling good and I was ready to see how my legs handled the extra push.

Barbell Squat
135x10
185x10
225x6
245x6
265x1
155x10
Not back to full strength yet but it sure felt good to get some weight moving. Hopefully I can get back to 300 soon.

Leg Press
345x10
395x10
435x10
485x6
Thanks to Terrell, I was able to get the last 3 reps after I thought my legs were going to break off. Just got to push yourself.

Leg Extensions
115x10x4
It was all about the pause and hold at the top tonight. No need to try to do heavy weight when you hold. Crushed at this point. Got a nice limp as I walk over the the Seated Calf Raise.

Seated Calf Raise
90x12x2
100x12x2
Again really focusing on those slow reps with the pause and hold at the top. Maximizing the flex time. Veins popping out pretty good through my calves. Which doesn't happen that often.

Standing Smith Machine Calf Raises
135x12
155x12x2
175x10
Same old song and dance at this point. I noticed that over my last training cycle I bounced a lot as the weight got heavier, so I am really trying to slow down the reps and get those nice controlled holds.

Food Intake
Protein: 247g
Carbs: 344g
Fat: 88g
Total Cals: 3100
I am also trying to keep my water intake up during this prep. I know that last time I cheated myself a lot of the amount of water I took in. Shooting for 2 gal a day right now. That includes my Pre-Workout Drink and my Xtend.

Daily Thoughts
I had a really good day today and I really think my body is responding well to all the food and new training cycle. I think I will really enjoy having the two days off a week. Tomorrow is another day off and slightly less calories. I am sure my legs will enjoy the rest time. Back in the gym on Friday for a solid chest day. Just have to keep pushing myself to failure.

"Nothing Great Ever Comes Without Sacrifice"

[Justin.Martin]

Today was my last off training day for the week. Since I wasn't training today I tried to split my meals up into 7 meals today, just to keep from having to much in one sitting. Today was also my first day back to work in 2 weeks, so I had to get used to somewhat of a new schedule.

Today's breakdown looked like this:

Protein: 202g
Carbs: 319g
Fat: 73g
Total Calorie Intake for the day was 2750

Since today was my first day back to the office, we had a little pot luck at work and I ended up eating some things I really shouldn't have. I had an awesome Fudge Brownie. But I dont think it hurt me too much. I was able to still get a solid amount of protein and sufficient carbs and fats.

I will be back in the gym tomorrow after a long day of work and I will be training Heavy Chest with Light Tri's at the end. Should be a good one.

[Justin.Martin]

Long and Rough Day. Thank God for Beyond Limits Training being open 24 Hours. Finished my workout up just around 12:15am after a 15 hour work day. I am highly motivated to say the least. I had some good steam to blow off in the gym tonight which I really think helped out. 24 sets in just around an hour and I moved some really good weight. There wasn't anyone around, because lets face it, who is in the gym at 11pm on a Friday night?

Flat Dumbbell Bench Press
50x12
60x8
70x8
75x8 No Spot Needed tonight. :)

Incline Dumbbell Bench Press
50x10
60x8
65x7, Drop Set to 45x8. Drop Set to 25x8
Feeling really solid at this point

Cable Cross-Overs
20x12
25x10
25x10
Staring myself down in the mirror, feeling like Arnold in "Pumping Iron"

Flat Dumbbell Flyes
25x12
30x12
35x8

V-Bar Press Down
50x12
57.5x12
65x10

Reverse Grip Single Arm Press Down
15x12x3

Over-Head Dumbbell Pull
45x12
50x10
55x8

Workout Thoughts
I really enjoyed the fact that there wasn't anyone around. I was free to move around and not have to worry about someone being in my way. I was really focused and kept the intensity really high. Just an all around great workout.

Daily Food Intake
I had a little bit extra today due to the extended day but just a small snack of PB and Rice Cakes.
Protein: 252g
Carbs: 358g
Fats: 95g
Total Calories for the day were just under 3300

"Always Do One More Rep, If You Want To Be Number One."

[Justin.Martin]

Today was another long day at work, but not as long as yesterday. Only about 11 Hours. Which was good because it gave me plenty of time to get my workout in. Today's workout is a little longer and I don't know if I like training Shoulders on the same day. I might be going back to a 6 day a week split. But I will see how I feel over the next few days and at least give this a few weeks to see how it plays out.

Dead Lifts
135x10
225x10
245x6
245x6

Bent Over Barbell Row
135x10 Wide Grip
135x10 Reverse Grip
135x10 Wide Grip
135x10 Reverse Grip

Neutral Grip Lat Pulldown
80x12
90x12
100x10

High Rope Pull
57.5x10
65x10
65x10

Body Weight Pull Up
Did 3 sets of 10. Last few reps of each set may not have been the prettiest.

Dumbbell Curl Drop Set
30x10
25x10
20x10
15x10
10x25
Just walked down the line. 15-20 sec break in between each set. Crazy sick pump from this. Didn't do anything else from Bi's because I am not trying to kill them tonight. Just a good pump.

Dumbbell Shoulder Press
35x10
40x10
45x6 drop to 25x10

Dumbbell Front Raise
25x10x3
I do these with the twist to underhand as I bring them up.

Seated Rear Delt Fly
25x10x3

Dumbbell Shrug
55x15
60x15
65x15

Barbell Shrug
95x20 Natural Grip
95x20 Wide Grip
95x20 Close Grip

Workout Thoughts
I figured I would go longer than a normal workout tonight because I was working so many muscles and sets, I was able to keep the intensity up without rushing the sets. Finished up everything in about an Hour and 45 minutes. Not to bad. But I do think that I will be moving shoulders back to their own day, just simply because I need to focus them a little more. Mainly the Rear Delts. Tomorrow is another day and I will be working those Glutes and Hammies. Always a fun one.

Daily Food Intake
Protein: 251g
Carbs: 346g
Fats: 64g
Total Calories for the day was just over 2900. A little under where I wanted to be, but I had to work around what was available.

[tsajdak]

Take advantage of that post show rebound. From what I've seen in your pics, you have a bright future ahead of you if you stay with it. Remember to always keep it fresh and enjoy it. Its not a job, so don't treat it as one or you will be burned out before you know it. Look forward to seeing/meeting you in the future.

[Justin.Martin]

Take advantage of that post show rebound. From what I've seen in your pics, you have a bright future ahead of you if you stay with it. Remember to always keep it fresh and enjoy it. Its not a job, so don't treat it as one or you will be burned out before you know it. Look forward to seeing/meeting you in the future.

Thanks a lot man. No matter what, training will never become work to me. I enjoy it Way to much. It makes me feel alive and it gives me something to look forward to every single day I wake up. I also look forward to getting the chance to meet you. If you are in the area this month, there is an ONBF Event at Heath High School on the 23rd. I will be attending that show and cheering on some friends of mine who will be competing.

[tsajdak]

Thanks a lot man. No matter what, training will never become work to me. I enjoy it Way to much. It makes me feel alive and it gives me something to look forward to every single day I wake up. I also look forward to getting the chance to meet you. If you are in the area this month, there is an ONBF Event at Heath High School on the 23rd. I will be attending that show and cheering on some friends of mine who will be competing.

Yes, I live on the east side(Gahanna/Reynoldsburg area). I was planning on going to the Heath show. My one buddy from my gym is competing. I competed in this show in 2008. I will see you there.

[bucsfan]

Subbed man!

[Justin.Martin]

As I pulled into the gym tonight, I got a great motivation booster. A friend of mine was just getting back from her show in Wisconsin, where she won her Second Pro Card in 7 days in the Ms. Fit Body Class. She is truly inspiring. To know where she came from to where she is today.

Tonight's workout is an area where I think I need some work. I really just didn't have the definition at my last comp that I would like to have. I will be beating my hamstrings and glutes a lot harder over the next year to get them contest ready.

Romanian Dead Lift
135x10
155x10
175x10
195x8

Leg Press - Feet High
345x12
435x10
525x8
575x6
Felt really strong on leg press tonight. Hopefully I can continue heavier leg presses on Wednesday when I hit Quads.

Seated Hamstring Curl
100x10x4
Trying to pause on the bottom of the curl for extra pressure. Was pretty effective

Seated Calf Raise
100x15x4
Pausing just like earlier in the week. Strong burn and pump in the calves

Standing Barbell Calf Raise
135x20
155x20
165x20
165x20

Training Thought
I knew the workout was effective and strong. I was standing there trying to make my post workout meal (aka shake and oats) and my legs were trembling. Have not had that feeling in a while. Loving the new gym, simply because I am surrounded by people who all share the same ideas and have similar goals. It is going to be an amazing year and I can't wait to see all the progress I will make.

Daily Intake
Protein: 224g
Carbs: 311g
Fats: 63g
Total Calories for the day was just under 2700. I can't wait to be back on the normal schedule tomorrow. I will be picking up the Protein and fat intake just slightly.

One week after the show I have gained about 5lbs already, but man do carbs taste good.

[Justin.Martin]

It felt good today to be back on somewhat of a normal schedule. Made it through day at work then headed over to the gym for a solid arm workout. I am a big fan of alternating Biceps and Triceps on Arm day. Not Super Setting, but keeping the intensity high for strong pumps and good isolation.

Dumbbell Curl
30x8
35x8
40x8

Rope Pressdown
55x8
55x8
62.5x8

E-Z Bar Preacher Curl
55x12
65x10
75x8
I chose the inner grip on these.

Laying Dumbbell Skull Crusher
25x10
25x10
30x6
I had Terrell yelling at me which really helped me go heavier than I have in the past.

Cable Pull-In
20x12
25x10
25x8
I think I could have made 10 on the last one if I would have been giving myself more time in between sets, but I didn't want to lose the pump I had going.

Hammer Strength Tricep Extension
30x12
35x10
40x8

Hammer Strength Single Arm Bicep Curl
25x12
30x12
35x12
Smoked It.

Weight Dips
50 reps w/ 25lbs. I did it in 4 sets again tonight and was toasted.

Training Thoughts
As you could tell I was really trying to focus on Bicep Peak and Tricep Thickness tonight. I felt that my peaks were terrible looking back at pictures from my last show. So I am taking some corrective actions. Always have to keep switching things up and working on the areas that need the most work. Hopefully by doing this, it will give me a very productive off season.
Tomorrow is an off day for me and I will be hopefully getting some additional sleep tonight. Need to keep giving the muscles time to heal and grow while I sleep.

Daily Food Intake
Protein: 234g
Carbs: 348g
Fats: 97.5g
Total Intake for the day was just under 3200. I did take in some extra fats and protein today like I wanted to. Hopefully my body responds well to the increase in protein and fats and I get some big gains as the weeks and months go on. I will be trying to stay in this range over the next week before I make any more changes. Weighed in this morning at 138lbs. Up 5lbs from a week ago on stage. Gotta love those tasty carbs.

[tsajdak]

Yes, I live on the east side(Gahanna/Reynoldsburg area). I was planning on going to the Heath show. My one buddy from my gym is competing. I competed in this show in 2008. I will see you there.

Hey Justin, I was just asked yesterday to judge the show so it looks like I will be there for sure. See you there.

[Justin.Martin]

Hey Justin, I was just asked yesterday to judge the show so it looks like I will be there for sure. See you there.

Outstanding Man. I am looking forward to the show.

[Justin.Martin]

Today was an off training day for me, but I decided to keep the intake up. It appears that my freakishly high metabolism is back in somewhat of full strength. I thought it would take longer coming off the show, but I noticed that I was the same weight for about 3 days last week, then, keeping the calories up and having 3100 calories, I still managed to lose 1.5lbs from where I was first thing in the morning the day before. This could have also been attributed to the solid arm workout I had yesterday. But we will see, I kept my total calories right around what it was yesterday, but no training today.

Protein: 229g
Carbs: 354g
Fats: 85g
Total Calories for the day was 3100.

So lets see if I am right or wrong come tomorrow morning when I do my weigh in. With tomorrow also being leg day, I am going to up the carbs at second breakfast to increase my intake for the day since I will be training hard tomorrow afternoon. I want to try 275 for 6 on squats tomorrow. Wish me luck.

[Justin.Martin]

Today is everyone's favorite day of the week. Quads. Who doesn't love a good old fashion smoke session on the lower body? I would really like to thank Terrell at Beyond Limits tonight for not letting me give up when I started failing. Lets get started...

Squat
135x10
185x8
225x6
245x4
265x1
225x4
I bottomed out on rep 2 @ 265. So Terrell had me go back down to 225 and try to explode back up on the reps. Feeling smoked already and still have a long ways to go. I love leg days. I feed on the pain.

Leg Press
345x12
435x10
525x6
345x10
I dropped right into the last set with no break except to change the weight.

Leg Extensions
115x12
130x12
145x12
115x25 smoked it. Went to failure

Seated Calf Raise
120x10
120x10
140x8
100x20

Standing Single Leg Calf Raise
30x8
30x8
35x8
40x8
I really need to work my balance more. I had a hard time with these tonight.

Training Thoughts
After talking with Terrell about my squats, we decided that next week I am going to keep the weight a little lower, because I lose some strength in my form. I have a tendency to lean forward and put some extra stress on my back and the ball of my feet not my heels. I still need to work on that and a correct rep with full range of motion at lighter weight is going to be better in the long run than any reps at high weight and terrible form. I am really lucky to be surrounded by some great trainers and natural bodybuilders.

Daily Food Thoughts and Intake
First off lets hit the numbers:
Protein: 228g
Carbs: 401g
Fats: 91g
Total Calories for the day 3340

I was really excited today because I was able to eat a pancake with my second breakfast. It was really good. Body responded well I think and I felt a little fuller today and had a little more energy I think. I still feel good and I still have abs so life is good. :P

[bigslink]

Robbie im doing arms tomrrow you down?

[Justin.Martin]

While tonight was a off training night I still got a workout in. 3 Hour Biology lectures at 5:30pm after a long day at work are a rough mental workout. But you got to love learning about proteins, muscle growth and cells when you a trying to become a Bodybuilder. At least my teacher knows she has my attention. Anyways, I still get my meals and sups in even in class and here is the daily breakdown.

Protein: 230g
Carbs: 414g
Fats: 100g
Total Calorie intake for the day was 3440.

This was more than I initially wanted to take in but I got caught up traveling from one place to another today and had to eat some protein bars to keep me going. I think my body can handle it, but I just have to watch myself over the next few days and not keep going at the same pace. Back in the gym tomorrow for some heavy chest. I think one of my buddies is gonna be joining me. He is just off his first show last weekend and looking to get back to the gym. Should be a good one.

[Justin.Martin]

Robbie im doing arms tomrrow you down?

Chest day tomorrow man. But I am bring the new Arm Blaster into the gym tomorrow.

[Justin.Martin]

Well yesterday was a long day and I was exhausted by the time I got home. I ended up passing out before I got a chance to upload my workouts and my diet for the day. I even missed my Casein shake. Which my body didn't like because I woke up this morning starving. Yesterday was a great chest day and I am feeling it today. So lets get to it.

Incline Dumbbell Bench Press
30x10
60x8
65x6
70x6
75x6 A great way to start off the night.

Flat Dumbbell Bench Press
30x10
60x8
65x8
70x6
75x2 And I fail....

Cable Cross Overs
20x10x3

Strap Flyes
3 Sets of 8
For those who may not have seen theses before...
WJr5VG45Oxo
This is not me, just some video I found on youtube. I would like to point out that I went a little wider than he did.

Strap Push-Ups
3 sets of 10
Basically the same thing as the fly but you keep your elbows in and do a push up.

Rope Pressdown
50x10
57.5x10x2

Overhead Dumbbell Pull
50x12
55x10
60x8

Weighted Dips
25lbs and 50 reps smoked it.

Workout Thoughts
All in All it was a great day. I pushed some pretty good weight and got a great pump at the end. Not to mention my chest hasn't hurt this bad in a while. Just a great push day.

Daily Food Breakdown
For the most part I was doing pretty good yesterday, but passing out before I had my casein hurt a little. My protein intake was lower than I would have liked because of that.

Protein: 206.5g
Carbs: 352g
Fats: 80.5g
Total calories for the day was 2971

[Justin.Martin]

So I caught my workout with Team Beyond Limits Training yesterday. WNBF Pros James McGuire & Rich Lauro, WNBF Masters Pro Charles Whiteous and WNBF Champion Terrell Cambell. Needless to say...I was feeling a little humbled. But at the same time, I felt that this was my time to shine and to man up. Let me just say this....These guys are amazing to train with. The motivation in the room was unbelievable. The workout was lead by Rich and he lead by example.

Wide Grip Pull Ups
BWx10
25x8
30x6
35x3
35x3
I later found out that this would count for shoulders too, since I have not done weighted pull ups in forever. The Focus was on controlled reps. Pause at the top and Control on the way down to focus the lats more.

One Arm Dumbbell Row SS w/ Inverted Neutral Grip Rows
60x8/BWx6
75x8/BWx6
85x8/11lbs Chain x 6
100x8/30lbs of Chain x 6

Barbell Curl
65x10
75x10
85x10
I had some spot help on the last few at 75 and 85 But they forced me through it and wouldn't me quit on myself.

Tri Set - Straight Arm Pulldown/Neutral Grip Lat Pulldown/ Arm Blaster EZ Bar Curl
50x15/70x10/45x10
50x15/80x10/55x10
57.5x11 drop to 45x5 drop to 35x5/ 100x10/65x10
I have to thank James for smoking me on those Straight Arm Pulldowns

Four Count Dumbbell Curl SS w/ Shrugs
Single Arm Hammer Curl into Cross Body Curl. Hammer, Hammer, Cross, Cross = 1 rep
20x9/135x10
25x8/185x10
30x8/185x10

Done.


Training Thoughts
I knew I was dead, but I didnt know how dead. When I woke up today I felt like I was hit by a bus. By far the best workout I have had. I think I gained 2 inches overnight in my back. I would have huge gains in my arms if I could lift them up to measure.


Daily Intake
Well the diet was doing good for the day until I decided to hit up downtown Columbus on my R1 with James. I dont really have the numbers for the day but I will say that I did have some awesome Spaghetti w/ a HUGE Veal Meatball that was so tender.

[Justin.Martin]

After being as broke down as I was from yesterdays killer workout, I still wanted to get into the gym. My legs were ready to go. They were fresh and feeling good. I got into the gym late and I had the place to myself. I love these nights when I can just destroy myself and don't have people staring at me cause I move more weight than them. :)

High Feet Leg Press
345x15
435x15
525x10
345x15

Smith Machine Box Squats
95x15
135x15
155x12
175x8
I set the box really low tonight and put my feet forward to really sit back on those hamstrings and glutes hard. Pause on the box and shoot up to the top. You know you like it....

Hamstring Curl
100x12
115x12
130x12

Hamstring Hyper Extension
3 sets of 8 reps with resistance band.
We do these on a back extension but don't go all the way to the bottom. Since we arent doing a Back exercise. Really keeping the pressure on the glutes and hams.

Standing Dumbbell Calf Raise
45x10
50x10
55x10

Seated Calf Raise
100x10x3
Just slow pausing ever rep.


Training Thoughts
Get day on the hams and glutes. Once I started training I completely pushed all the pain and soreness out of my mind and just went to town. Off work tomorrow, so I am getting some much needed rest tonight.

Daily Intake
With the day being all jacked up due to my extracurricular activities last night, I didnt really get to eat like I should have. But I made sure I had some shakes and timed up some post workout carbs and protein. Tomorrow will be much better. Balance will hopefully be restored to my day.

[Justin.Martin]

I took the night off. I kept my diet good all day and really balanced out my meals but I was still feeling pretty sore in my arms and back from saturdays intense workout. Today was a scheduled arm day but there was no sense in doing any damage to my Biceps. I am contemplating just taking the rest of the week off since I have an Army Physical Fitness Test on Friday Morning and I don't want to be feeling like I do today when that rolls around.

I will be starting a new split come Monday anyways. I am jumping on the Team Norton bandwagon and going to try out his Power/Hypertrophy Split. I have been looking at a lot of people doing that split with great results. I will pretty much just have to suck it up on days that I have class.

I will also be switching up my supplements and giving Controlled Labs a try.

Controlled Labs
Blue Growth
Blue Up (stimulant free)
Green MAGnitude
and Purple Wrath

This is a good time for a switch because I have been taking the same pre workout, intra workout and creatine for about 4 months now and I need something different.

[Justin.Martin]

http://i536.photobucket.com/albums/ff323/soldier4life21/2010%20Cardnial%20Classic/IMAG0092.jpg

[Justin.Martin]

So I took the week off to get ready for my Army Physical Fitness Test. For those of you who do not know what that is....it is simply 3 events. 2 minutes of Push-Ups (no rest as many as you can do), 2 minutes of Sit-ups (no rest as many as you can do), followed up by a 2 mile run. You are graded on each event based on your age. I was able to do 96 Push-Ups, 94 Sit-Ups and ran in 14:30 which isnt to bad since the last time I ran was in May at my last test...haha. I pretty much killed the test and was pretty happy with how I did. The minimum I had to do was like 42 push ups 50 sit ups and run under 16:30s.

Anyways, Today was my first day back in the gym in a week and I started some new things today. For starters I am working out in the morning now. Which means 3:15am wake up. Wasnt as hard as you think. I also started Layne Norton's Power/Hypertrophy Training today along with Controlled Labs Blue Up and Blue Growth which I took last night.

Power Upper Day

Barbell Bench
155x5
165x5
170x5
155x5
155x5

Supported T-Bar Row
55x5
70x5
80x5
90x5
100x5

Barbell Military Press
95x5
105x5
115x5
115x5
115x5

Smith Machine Shrugs
185x5
185x5
195x5
195x5
195x5

Workout Thoughts
I am not use to doing barbell bench and I would say that it is a week point for me. I will definitely be working on that over the next few months. I didnt think I did much because the workout felt short, but as the day progressed I started feeling a little soreness in each group. It will take a little getting use to and I will have to find my weight ranges so I just get one - two weight changes on these sets.

Supplements
I will be honest, I took the Blue GrowtH last night and slept amazing. Slept straight through the night and was really refreshed when I woke up at 3:15. As far as the Blue Up goes, didnt really feel anything other than a few mild hot flashes. I also did not take a pre workout this morning. Just the Tribulus

Daily Weight and Food Intake
I woke up this morning weighing 139.4lbs. While I felt a little off on my food schedule today, I felt like I took in a lot more calories than I did. Today's breakdown turned out like this:

Protein: 208g
Carbs: 283.7g
Fats: 66.3g
Total Calories 2539

Along with 1.5 gallons of water. I might try to add a little more protein in tomorrow. Just got to figure out when. Power Lower day tomorrow and I am really looking forward to it.

[Justin.Martin]

Today was day two of my early morning adventure to the gym. I am waking up fine, feeling relaxed, with minimal soreness. I did still have a little soreness in my shoulders, but that is to be expected after yesterdays workout. Today was a Power Lower day. On paper the workout doesn't really seem like much. But I stuck to it and went to work.

Power Lower

Back Squat
135x5
185x5
205x5
225x5
235x5

Straight Leg Deadlifts
135x5
155x5
175x5
195x5
205x5

Standing Smith Machine Calf Raise
185x8
205x8
225x8
245x8
245x8
245x8

Workout Thoughts
While there wasn't much to this workout, I know I still had a good lift. I was working with one of the trainers on my Squats and I know they were all nice and deep, with good explosion to the top. Good form with slightly light weight is always better than heavy weight with bad form. Hopefully I can go heavier next week and keep the form solid. But I was feeling pretty good at the end. Legs had a little shake to them.

Daily Weight and Intake
I woke up this morning weighing 139.6lbs

I was pretty surprised. I am suppose to take the Blue Growth on an empty stomach, which means no late night casein shake or snack before bed. Yet I have been able to stay the same/gain a small amount and not lose a bunch overnight....

Daily Intake was bad. Had a lot of fats cause I had to eat at school and forgot my shaker cup. Fail on my part.

Protein: 206g
Carbs: 311g
Fats: 104.8g
Total Calories: 3105

I wanted to up the carbs for leg day but I didnt want to take in the fats. Good thing I am bulking and I dont think this will hurt me to much.

Rest day tomorrow. I will still be taking my Blue Up, Green MAGnitude and Purple Wraath tomorrow. Should be feeling pretty good just in time for Hypertrophy Chest and Arms on Thursday.

[rich55]

I am suppose to take the Blue Growth on an empty stomach, which means no late night casein shake or snack before bed. Yet I have been able to stay the same/gain a small amount and not lose a bunch overnight....

Take your Blue GrowtH one hour before bed and then eat right before you get some Z's. Training looks solid man. Keep it up!

[Justin.Martin]

Take your Blue GrowtH one hour before bed and then eat right before you get some Z's. Training looks solid man. Keep it up!

I will have to give that a try Rich. But I am really surprised that I am not losing a bunch in my sleep while on the Blue GrowtH.

[Justin.Martin]

I had a good rest day yesterday. I got to sleep in (which is easy to do on Blue GrowtH) and I felt good overall on the day. Hamstrings were rather tight, but that is to be expected after a leg day. Most of the soreness was gone in my legs today when I got up. Which usually it takes a good 2 days or more for it to go away, must be the GrowtH helping. I did take some White Flood this morning with my workout to help keep the intensity high.

Chest/Arms Hypertrophy

Incline DB Bench
50x12
60x8
65x8

Close Grip Bench
95x12
105x10
115x10

DB Flat Bench
60x10
65x8

Preacher Curl Super Set w/ Standing French Press
55x10/55x10
55x10/55x10
55x10/55x10

V-Bar Pushdown Super Set w/ DB Hammer Curl
50x12/30x12
5705x10/35x10
65x8/40x8

Cable Cross Overs
20x12
25x10
25x10

One Arm Machine Curls Super Set w/ Dips
30x12/BWx12
35x10/25x12
40x8/25x12

Workout Thoughts
Had a pretty good workout in. I would give it about 8.5/9 out of 10. It felt a little different to hit some arms in the middle of chest, but I kept the intensity up pretty high and pushed out all those sets in an Hour. Had a good pump throughout my chest and arms that lasted for most of the morning.

Daily Weight and Intake
I was 140.2lbs this morning which is a slight gain. I took my Blue Growth a little earlier tonight so that I could get a shake in just before bed tonight.

Protein237.7g
Carbs: 242.9g
Fats 74.8g
Total Calories for the day 2572.

I had some snacks in the day that werent the best for me, but who can turn down fudge brownies during a bulk cycle....

Tomorrow is Back Shoulders and Traps Hypertrophy.

[furyhockey]

Hey man, log is looking great! very detailed. Sub'd

[Justin.Martin]

I took the day off work today because I had a buddy coming in town for the ONBF Show tomorrow afternoon and I wanted to kick it. So, I got to sleep in, which was nice. I got to train in the middle of the day today. This meant I was more awake and had more calories in me by the time I lifted. Today was Back/Shoulder/Traps Hypertrophy, still in week 1 of Layne's workout program. It is going pretty solid so far.

DB Shoulder Press Super Set w/ DB Front Raise
35x12/20x12
35x12/20x12
35x12/20x12

One Arm DB Row Super Set w/ Arnold Press
70x10/25x10
75x10/25x10
80x10/30x10

Lat Pulldown (wide) Super Set w/ DB Shrugs
90x12/50x12
100x10/55x10
110x8/60x8

Lat Pulldown (reverse) Super Set w/ DB Up-Right Rows
90x12/30x10
110x8/35x8

Supported T-Bar Row
90x8x2

Workout Thoughts
Overall it was a pretty great workout. The rotation was different, but its always good to changes things up. Intensity was High and I actually did an extra set of Lat pulldowns because I was so into it. I give it a 9 out of 10.

Daily Weight and Food Intake
I had an extra 3 hours of sleep today (9 hours total) than I am use to getting, so I was a little lighter than normal I think. I woke up at 139.4 lbs today. But my hunger level was higher.
I eat pretty good today, nothing crazy but enough to satisfy me. I would say the breakdown was pretty good for the day as well.

Protein: 235g
Carbs: 263.5g
Fats: 81.7g
Total Calories for the day was 2,750.

Supps
I woke up with no soreness today and I slept great. Got to love this Blue GrowtH. Not to mention I wake up feeling very refreshed everyday. Whether I get 6 or 9 hours of sleep, I feel great when I wake up ready to go. As far as the Blue Up goes, I am not feeling any crazy rage issues or feeling like I can lift the world. I do get some hot flashes/ warm body sensations about 1.5-2 hours after taking it.

Tomorrow is Leg Hypertrophy day and I will have to find some time in the day to get the lift in. I am sure I will make time at some point.

[Justin.Martin]

Hey man, log is looking great! very detailed. Sub'd

Welcome to the Thread man. Let me know if you got any questions about anything I am taking or anything about my workouts. This should be a very exciting offseason for me as I prep for my goals of winning a Pro Card in 2012.

[Justin.Martin]

Yesterday was an extremely busy day. I had some buddies in town competing at the ONBF Natural Fall Classic in my home town. I had to wake up early and get my workout in before I had to get over to the event. Yesterdays workout was a high intensity Leg Hypertrophy day and just let me say I am crushed today. The wheels are murdered.

Leg Hypertrophy

Hack Squat Super Set w/ Standing Calf Raise
190x12/195x10
190x12/195x10
190x12/195x10
190x12/195x10
190x12/195x10

Tri-Set Leg Extension/Laying Hamstring Curl/Seated Calf Raise
130x15/60x12/90x12
130x15/60x12/90x12
130x15/60x12/90x12
130x15/60x12/90x12
130x15/60x12/90x12

Workout Thoughts
I am going to have to give this a 9.5 out of 10. I slammed out 25 sets in 40 minutes. Yes, I could feel a tear in the corner of my eye and knew I was destroyed. It was nice that there wasn't any at the gym that early in the morning. That allowed me free reign, so hitting those Super Sets and Tri Sets were easy. For the few people in the gym that were there....they had to think I was on crack, because I had a smile on my face as I limped out of the gym.

Daily Weight and Food Intake
I was sitting at a nice 140.4lbs yesterday morning. Made me feel good to be back over 140. I am going to try to sustain a .5 pound gain per week for the next year. Keeping the diet cleaner, hopping to gain as much Lean Muscle and non fat as possible.
The day sucked as far as food intake goes. I went a little crazy at lunch and later on in the night I think my body was in shock from it. I went out and had a Bacon Cheddar Cheeseburger and a huge Chocolate Meltdown at Applebee's. The daily breakdown is as follows.

Protein: 234g
Carbs: 395g
Fats: 208g Felt like such a fatty.
Total Calorie Intake was 4,458

I started feeling really tired as the night went on and I ended up crashing out before I got a chance to post last night and I also missed my Blue Growth and no late night shake. I ended up sleeping for almost 12 hours too. Which never happens. My body must have not liked something. Even after a 12 hour sleep I still woke up this morning weighing 141.4lbs. Good thing I only had some school work to do today.

Sundays Intake Breakdown
Today I focused on eating much better and was back on my normal food routine, even after all that sleep.

Protein: 202.5g
Carbs: 304.6g
Fats: 60.5g
Total intake 2,577 for the day and thats with my late night shake I am going to have later.

Back in the gym tomorrow with a Power Upper Day. Should be a good one.

[Justin.Martin]

I woke up feeling pretty good this morning even though I only had about 5 hours of sleep. But I will say it was a really deep 5 hours of sleep. I made it to the gym around 4:45am and started stretching out. On the way to to the gym, I made a decision to try not to change weight much today. Load it up and stick with a weight that would be challenge to hit 5 reps with every round. I need to get use to doing some heavier weight. Today was all about 4 big compound movements for 5 sets and 5 reps each.

Power Upper

Barbell Bench Press
135 warm-up
165x5
170x5
170x5
170x5
170x4

Barbell Row
135 warm-up
155x5
165x5
165x5
165x5
165x5

Barbell Military Press
115x5
115x5
115x5
115x5
120x5

Barbell Shrugs
185x5
205x5
205x5
205x5
205x5

Workout Thoughts
I really need to work on my barbell benching. I would say that it is one of my weakest areas. I can DB Bench better than BB Bench. But it will come in time. The good note is that I am at least keeping good form and not having my shoulders do most of the work. I felt really good with the Rows today. Looking forward to those again next week. I would say 8 out of 10 on the workout as a whole.

Daily Weight and Intake
I didnt weigh myself until after I ate my 1st breakfast of the day which was just some cereal and a shake, but I was 143.6lbs at that point so dry I was probably about 142 I would say. Intake was great today. Kept it clean for the most part but added in some good old peanut butter for some fats. It was really good.

Protein: 222.7g
Carbs: 274.2g
Fats: 90g
Total intake for the day was 2848 calories.

Going to be taking my Blue GrowtH again tonight and hopefully have zero soreness in the morning. I will be doing Power Lower tomorrow and you know what that means.....Squats Baby. I am going to stick to one weight again tomorrow.

[Justin.Martin]

Overall the day was pretty rough on me. I was up later than I wanted to be studying for the 2 Exams I had today, I missed my pre workout this morning, didnt take food to class and missed a meal....Just rough. I did get my leg workout in first thing in the morning like I always do.

Power Lower

Squats
135 warm-up
240 x a few bad reps so I dont count them.
225x5x5

Straight Leg DL
205x5x5

Standing Calf Raise
205x8x6

Workout Thoughts
With the exception of a few reps where I didnt go all the way down with 240, the rest of the workout went pretty solid. Really felt the deep reps. Overall a good 8.5 out of 10.

Daily Weight and Intake
This morning I was 141.4lbs. Felt good and just need to remember to take it one day at a time. As far as the food goes today I really missed out on a full meal which knocked my numbers off. Working full-time in the army, going to college, and trying to become a Natural Pro Bodybuilder can take a lot out of you.

Protein: 172g
Carbs: 214.3g
Fats: 94.5g
Total Calories for the day was 2,448

Tomorrow is a rest day and I will need the time to study for my last exam of the week which is Thursday. I am giving it all I got and I cant wait to see how it all turns out over the next year.

[tsajdak]

Overall the day was pretty rough on me. I was up later than I wanted to be studying for the 2 Exams I had today, I missed my pre workout this morning, didnt take food to class and missed a meal....Just rough. I did get my leg workout in first thing in the morning like I always do.

Power Lower

Squats
135 warm-up
240 x a few bad reps so I dont count them.
225x5x5

Straight Leg DL
205x5x5

Standing Calf Raise
205x8x6

Workout Thoughts
With the exception of a few reps where I didnt go all the way down with 240, the rest of the workout went pretty solid. Really felt the deep reps. Overall a good 8.5 out of 10.

Daily Weight and Intake
This morning I was 141.4lbs. Felt good and just need to remember to take it one day at a time. As far as the food goes today I really missed out on a full meal which knocked my numbers off. Working full-time in the army, going to college, and trying to become a Natural Pro Bodybuilder can take a lot out of you.

Protein: 172g
Carbs: 214.3g
Fats: 94.5g
Total Calories for the day was 2,448

Tomorrow is a rest day and I will need the time to study for my last exam of the week which is Thursday. I am giving it all I got and I cant wait to see how it all turns out over the next year.

Hey bro, don't beat yourself up about the meal. You have to have priorities and by the looks of it you seem to be handling it the right way. Do what you gotta do and it will come together in the end. Never forget, lifting and bodybuilding are not your life...at least during off season. ;)

[Justin.Martin]

Hey bro, don't beat yourself up about the meal. You have to have priorities and by the looks of it you seem to be handling it the right way. Do what you gotta do and it will come together in the end. Never forget, lifting and bodybuilding are not your life...at least during off season. ;)

Hey Trevor,

I know what you mean about it being the off season, but I really want to establish some constants during my prep that way I can track whats working and what isnt. I didnt really keep track last time I tried to bulk up when I first started. I have good concepts and ideas of what I should be doing, I just need to follow through with it. And its totally my fault that I missed a meal. But thanks man for trying to help me keep my sanity.

[Justin.Martin]

Woke up this morning feeling really good. Slept great, zero soreness, and just ready to get at it. This carried over into my workout and day. Even though today was a long one...
I had chest and arms this morning with the focus being on higher reps and higher intensity. I would say that both goals were met.

Chest/Arms Hypertrophy Day

Incline DB Bench
55x12
60x10
65x10

Close Grip Bench
115x10
120x10
120x10

Flat DB Bench
65x8
70x7

EZ Bar Preacher Curl SS w/ Standing French Press
55x12/55x12
60x12/60x12
60x10/60x10 <----- the blood was pumping pretty good by here

Rope Pressdown SS w/ DB Hammer Curl
50x12/35x10
57.5x10/40x10
57.5x10/40x10

Cable Cross Over
20x12
25x12
30x10

Machine Single Arm Curls SS w/ BW Dips
35x12/12
40x10/12
40x10/12

Workout Thought
I finished everything up in about 50 minutes this morning. Not to bad for 29 sets. I will say that my arms looked like they gained about 2 inches by the end of the workout. I did feel a lot stronger with the Cables today. I love seeing gains in the gym.

Daily Weight and Intake
I was a solid 142lbs this morning. Food for the day still wasnt what I would have liked to have seen but there is only so much you can do on some days.

Protein: 192.4g
Carbs: 221.3g
Fats: 110.4g
Total intake for the day was 2,700 calories.

Supplement Update
I am still taking my Blue Up and Blue GrowtH everyday. I am sleeping great and losing muscle soreness the following day. Not really sure how much the Blue Up is helping at this point, but I heard it takes 2-3 weeks to get use to it. So we will see. No Raging or any side effects to report at this time.


Long day of work, class, and gym and looking forward to my bed right now. Shake, then out like a light. Back/Shoulders/Traps Hypertrophy in the morning. My Favorite day of the week.

[Justin.Martin]

Had a pretty good day today. Since I had to be at work earlier than normal, I moved my workout to after work, instead of first time in the morning. I had a lot more food in my at this point in the day and just had a great workout.

Back/Shoulders/Traps Hypertrophy

DB Shoulder Press SS w/ DB Front Raise
35x12/20x10
40x10/20x10
40x10/20x10

Single Arm DB Row SS w/ DB Arnold Press
70x12/30x10
75x10/30x10
80x8/30x10

Wide Grip Lat Pulldown SS w/ DB Upright Rows
100x10/30x12
110x10/35x10

Reverse Grip Lat Pulldown SS w/ DB Shrugs
100x10/60x10
110x8/60x10

Supported T-Bar Row
90x8 drop to 45x12

Workout Thoughts
Back days are my favorite days of the weeks, but this split is weird to me still. I feel like there are things missing, but I guess I will just keep at it and see where it takes me. I will on the other hand say that I am getting a very solid shoulder workout from it. Just going to keep going at it hard and pushing it. I would give today an easy 9 out of 10.

Daily Weight and Intake
I was feeling a little light this morning when I woke up and it showed on the scale. I was 140.2lbs this morning. Food intake all day was really solid and the guys in the kitchen where I work really hooked me up today.

Protein: 236g
Carbs: 178.3g
Fats: 91.8g
Total calorie intake for the day was 2,554.


Tomorrow is another day and I will be hitting lower body hypertrophy. Should be a good one. Going to get some great sleep tonight.

[Justin.Martin]

Enjoyed the sleeping in this morning. Woke up feeling great. I had a mid day workout today. Nothing to fancy just a lower body Hypertrophy. I moved a pretty good volume today and my leg are feeling it still.

Box Squats SS w/ Standing Calf Raise
155x10x 5 / 185x12x 5

Tri-Set Leg Extension/Leg Curl/Seated Calf Raise
130x12/100x12/100x10
130x12/115x12/100x10 x 4

Workout Thoughts
Overall a quick, but effective leg day. High volume and high intensity sure do make the quads burn. The worst part about the day was the drive home afterward. I have a nice 45 minutes in the car and I drive a manual car. Needless to say my legs were pretty tight by the time I got home.

Daily Weight and Intake
I woke up at 140.8lbs this morning. Not bad considering how long I slept for. Ate pretty well on the day.

Protein: 200.9g
Carbs: 350.5g
Fats: 89.2g
Total Calories for the day was 2,984. Not bad.

Rest day tomorrow.

[Justin.Martin]

Off to a good start to another week. Not your typical Monday morning. I had some extra energy and was in a pretty happy mood. Love starting the week off right with a nice solid lift.

Flat BB Bench
135x5
155x5
165x5
170x5
175x3 drop 135x5

Bent Over BB Rows
155x5
165x5
175x5 <--- feeling some really strong contractions here.
175x5
175x5

BB Military Press
115x5
115x5
115x5
120x5
120x5 <----looked a little shaky but I got it.

BB Shrug
205x5
205x5
205x5
205x5
225x5

Cable Cross Over
35x5x2 <----just wanted to throw a last few reps in to tear the chest up a little more.

Workout Thoughts
I am gonna have to give the day a 9.5 out of 10. Just felt good all around and I have some really strong lifts. It was one of those days when you didnt want to leave the gym.

Daily Weight and Intake
I was an outstanding 142.8lbs this morning. Guess the low activity day coupled with the decently high intake yesterday really showed. haha. I will probably lose it all tonight. Todays breakdown wasnt bad.

Protein: 216g
Carbs: 293.3g
Fats: 94g
Total intake for the day was 2,967 calories

Overall Great day and looking forward to tomorrows lower power. As long as my legs loosen up. Hamstrings and glutes are a little tight from Saturday still.

[Justin.Martin]

Ended up deciding to not lift today. Hamstrings were still really tight today when I got up. Tomorrow is a scheduled off day and I will just hit my power lower tomorrow. I figured I would listen to my body instead of hurting myself. I tried to stretch out as much as possible today. I should be good to go by morning.

[Justin.Martin]

Well let me start by just saying that today did not goes as planed. I did not do the typical leg day that I was suppose to thanks to some coaching for WNBF Pro James McGuire.

Today consisted of 3 exercises Squats, "The Prowler", and Single Leg DB Calf Raises.

Squat
135 warm up
225x5
225x5
225x5
245x5
135x30 <----Man Set

The Prowler
1 down and back I think its like 100 yards or so. With 100lbs

for those of you who have no idea what a prowler is....
kIIVc_lV6v8


(this is not me in the video by the way)


That turned out to be much harder than I thought it would be. Ended up trying to set some new land speed record and at the end, I got to enjoy my first meal of the day all over again.

I ended up taking a little bit of time to recover and finished with 3 sets of single leg DB Calf raises.

I will say that my legs have never been so sore or tight than after doing that prowler.

[Justin.Martin]

Today was a great day at the gym. Woke up feeling very refreshed and ready to lift. Just one of those days when you feel strong. I was really ready to go today in the gym and hoping to see some good numbers put up today. Which I did do pretty good.

Chest/Arms Hypertrophy

Incline DB Bench
55x12
60x12
70x8

Close Grip Bench
95x12
105x12
115x12 volume felt great and the pump was really there

DB Flat Bench
70x10
75x8 <---up big from last week

Preacher Curl Super Set w/ Standing French Press
55x12/55x12
60x12/60x12 x2

Rope Pushdown Super Set w/ DB Hammer Curl
50x12/40x12 x3

Cable Cross Overs
25x12x3

One Arm Machine Curls Super Set w/ Dips
35x12/BWx12 x3

Workout Thoughts
Had to be the best chest day since my show over a month ago. My chest hasnt been that pumped in a long time. I gave the workout a 9.9 out of 10 only because there has to always be room for improvement. I felt so pumped I even took a little post work pic.

http://sphotos.ak.fbcdn.net/hphotos-ak-snc4/hs927.snc4/74007_458174272565_521772565_5485256_1566027_n.jpg

Daily Weight and Intake
I was a crazy 143.8lbs this morning. And I would say that my intake was sub par from normal yesterday. I only took in about 2,500 calories today, but I felt fine.

I will have to say that Blue GrowtH seems to have much better results and effects on my body if I don't take a casein shake before bed. I am still gaining and I noticed that I feel better in the mornings. Just going to hold off on the shake before bed for now.

I will be on an exercise for the Army for the next few days so no "real" workout until tuesday. I might lose my mind. But I am taking my Blue Growth with me. So I can keep track of my progress.

[zbert]

doing a killer job man, and by the pic you are still staying really lean making some good progress

[Justin.Martin]

doing a killer job man, and by the pic you are still staying really lean making some good progress

Hey Thanks Z. I am trying to gain weight, but slowly. Dont want to put on to much fat at once. I am still fighting to get some strength back, but it will all come in time.

[Justin.Martin]

Today was the first day back off of a little break due to some training I had to go to, but it felt really good. Motivation and Strength were really with me this morning. I will say that 14 hours later I am feeling a little soreness in my shoulders and chest, which is a pretty good sign.

BB Bench
135 warm-up
165x5
170x5
170x5
175x5
175x3 drop 135x5

BB Rows
155x5
175x5x4

BB Military Press
115x5
115x5
120x5
125x5
125x5<---shaky but I made it

BB Shrugs
225x6x5

Workout Rating and Thoughts
I would have to give this a 9.8 out of 10. I would have loved to have got 175x5 on the last one but I am making small improvements every week so I cant be mad about that.

Daily Weight and Intake
Morning weight was 144lbs this morning. I think I have calmed down my metabolism by eating less meals just bigger portions. So I am just eating 5 meals instead of 7. Seems to be working. Just had around 2550 cals on the day. Serious Mass is really good....

Hitting Legs tomorrow morning with my new training partner. I am just saying...I will not be able to walk come tomorrow at 6am.

[Justin.Martin]

What a great feeling. I know I killed it yesterday because I woke up with some soreness in my shoulders and chest. First time that has really happened since I started taking Blue GrowtH.

I will have to say that I was slightly more pumped up for todays workout this morning and that is because today was my first lift day with my new trainer - Terrell Campbell @ Beyond Limits Training. This is the first time that I have ever had a trainer and the first time that I have really ever had someone properly teaching me form. After a brief discussion about the workout for today, I was ready to get at it.

Back Squats
95 warm-ups
135 warm-ups <----just wanted to go over some techniques and form issues
185x5x2
225x5
245x3
265x2
275x1

RDL
95 warm-ups
135x6
185x5x5
225x5
245x3 <----PR on RDLs

Calf Press on Leg Press
300x15
350x15x2

Workout Thoughts
Terrell seems to have a way to get inside my head and really push me. Not to mention his overall knowledge is amazing. I really did a few PRs today if you count the fact that I didnt have any straps or pads this time. First time going that heavy without those things. I am really looking forward to training a lot more with him. Let the PRs Roll. 9.9/10 today

Rest Day tomorrow and man I am gonna need it. I know right now that my lower body is smoked and it sure feels good.

[tsajdak]

What a great feeling. I know I killed it yesterday because I woke up with some soreness in my shoulders and chest. First time that has really happened since I started taking Blue GrowtH.

I will have to say that I was slightly more pumped up for todays workout this morning and that is because today was my first lift day with my new trainer - Terrell Campbell @ Beyond Limits Training. This is the first time that I have ever had a trainer and the first time that I have really ever had someone properly teaching me form. After a brief discussion about the workout for today, I was ready to get at it.

Back Squats
95 warm-ups
135 warm-ups <----just wanted to go over some techniques and form issues
185x5x2
225x5
245x3
265x2
275x1

RDL
95 warm-ups
135x6
185x5x5
225x5
245x3 <----PR on RDLs

Calf Press on Leg Press
300x15
350x15x2

Workout Thoughts
Terrell seems to have a way to get inside my head and really push me. Not to mention his overall knowledge is amazing. I really did a few PRs today if you count the fact that I didnt have any straps or pads this time. First time going that heavy without those things. I am really looking forward to training a lot more with him. Let the PRs Roll. 9.9/10 today

Rest Day tomorrow and man I am gonna need it. I know right now that my lower body is smoked and it sure feels good.

Let the PRs Roll bro!!

[Justin.Martin]

Got a little caught up after I got home last night and didnt get a chance to post this. But I had a really good day yesterday. Arms had a really, really good pump and my chest was on fire after some cross overs.

Incline DB Bench
60x12
65x12
75x7<---- yea thats right. getting big I think that was a PR for reps

Close Grip Bench
115x12
125x10
130x10

Flat DB Bench
70x8
75x4 drop 55x4 drop 35x4 <---chest is failing hard at this point

EZ Bar Preacher SS w/ Standing French Press
60x10/60x10 x 3 <----PR on Volume

Rope Pressdown SS w/ DB Hammer Curl
42.5x12/40x10 x3

Cable Cross Over
25x12x3

Single Arm Machine Curl SS w/ BW Dips
40x12x3/BWx12x3 <----going to add weight to the dips next week.


Workout Thoughts
Any day that is a new PR day is a good day. I was pretty motivated in the gym this morning and was getting at it from the get go. I am starting to get a little more confidence in my bench and it paying off. Arms look like they are growing in the mirror but still measuring the same about the same.

Looking forward to today's Back/Shoulder/Traps workout with Terrell and Rich. I feel like some new PRs today.

[Justin.Martin]

What an amazing day. I got a chance to lift with WNBF Pros Rich Lauro and James McGuire today. They were hitting back bi's and traps so I just hit shoulders while they were doing bi's.

Barbell Rows
Overhand Grip
95x10
135x8
155x6
165x4
170x4
175x6<-----had to bust out the straps which allowed me to go harder.

Wide Grip Pull-Ups
BWx10
BWx8
11lbs Chainx6x2
11x4, 11x2 right after I re-griped

BW Inverted Rows<-----30 sec breaks
10, 10, 8, 8

DB Shoulder Press
40x10
45x8
50x6x2

Wide Reverse Grip Lat Pulldown
100x10
110x10
120x8

Barbell Shrugs
185x10
225x10
225x8

Seated Rear Delt Flyes
25x6
20x8
20x8

Death.....

Workout Thoughts
Awesome....just awesome. I really didnt get much shoulders but man I smoked by back. We kept a pretty good pace all day and those guys really push you to go above and beyond you max. No lifting light around those guys thats for sure. 9.7/10 on the workout.

Supps
I didnt get my normal Blue Up Stim Free in today preworkout. Instead I got the Blue Up with Stim and man it made a difference. I felt so much more amped up. Got to love it when you feel crazy strong in the gym. Looking forward to how that plays out. I will be back on Stim free until the bottle runs out in a few days.

Dynamic Leg Day tomorrow. Love not being able to walk.....

[Justin.Martin]

Today was a pretty decent day. I wanted to change up my exercises a little and add some new things that I hate/love. I am also currently looking for a new pair of workout shoes. My running shoes just arent cutting it on leg day anymore and I really feel my feel rolling out under a heavy load. So today I did my Leg Press Barefoot.

Leg Press
390x15
430x12
520x12
610x10<----PR for volume

Calf Press SS w/ Glute and Ham Raise
270x20/BWx10
270x20/BWx10
270x20/10lbx10

Tri Set - Leg Extension/Leg Curl/Seated Calf Raise
130x10/115x10/100x10
115x10/115x10/100x10
115x10/100x10/100x10

Workout Thoughts
Legs failed out pretty quick today. Not sure if thats good or bad. Glute and Ham Raise tore me up pretty good. I would say it was pretty good day all in all. Hurting a little but good.

Rest/Growth day tomorrow.

[Justin.Martin]

Woke up today still feeling it in my quads from Sunday. Which put a :) on my face. Sure signs of a good day. I went into the gym today with the mindset of moving more weight than last week. I was going to push it. I am really starting to feel some strength gains.

Flat BB Bench
135 warm ups
165x5
170x5
175x5
180x3 <------improvements :)
180x1

Reverse Grip BB Rows
165x5
175x5x2
180x5
185x5<----Strapped up for a PR Baby

BB Military Press
115x5
120x5x2
125x5
130x3 <-----Im going for 135 next week for a PR

BB Shrugs
225x6x5

Workout Thoughts
I took the Blue Up with Stim again today which an extra shot of caffeine in the mornings really seems to be helping. It wakes me up more and makes me want to push it hard. It was a pretty good workout even though I didnt hit 5s on everything. I did move some bigger weights so I am pretty happy with it. 9.5/10 rating

Daily Weight
Holding solid around 143-145lbs. Feeling good.


Power Leg Day with my Trainer tomorrow. I am busting another PR on squats.

[Justin.Martin]

Another great day in the gym. Yesterday I posted a few new PRs and felt really good about it, but I know I still have more to go. I am gonna record my squats next week just for fun as I go for 300+.

Squats
135 warmups
195x5
235x5
255x3
275x2
295x2 <----almost back to my pre contest best of 300x3

RDLs
135x6
195x5
235x5
255x3
275x2 <------That's a PR

Calf Press SS w/ Hyper Extension
285x20/BWx15 x3

Workout Thoughts
Legs felt good and real strong. Working with a trainer is going to be the difference during this off season. Just because he wont let me give up on myself and you dont have that fear of not being able to get out of a weight. I will also say that the addition of the hyper extensions really made my back feel better as the day went on. Just a great day. 10/10 rating.

Morning Weight
I was still 143.8lbs but I am not feeling bloated anymore. So I would say that I am only eating around my maintenance weight right now. going to start upping the intake next week.

[Justin.Martin]

Another great day in the gym. Yesterday I posted a few new PRs and felt really good about it, but I know I still have more to go. I am gonna record my squats next week just for fun as I go for 300+.

Squats
135 warmups
195x5
235x5
255x3
275x2
295x2 <----almost back to my pre contest best of 300x3

RDLs
135x6
195x5
235x5
255x3
275x2 <------That's a PR

Calf Press SS w/ Hyper Extension
285x20/BWx15 x3

Workout Thoughts
Legs felt good and real strong. Working with a trainer is going to be the difference during this off season. Just because he wont let me give up on myself and you dont have that fear of not being able to get out of a weight. I will also say that the addition of the hyper extensions really made my back feel better as the day went on. Just a great day. 10/10 rating.

Morning Weight
I was still 143.8lbs but I am not feeling bloated anymore. So I would say that I am only eating around my maintenance weight right now. going to start upping the intake next week.

I forgot to add the fact that I started doing Leg Day Barefoot. I really felt more comfortable without the shoes on squating. I think I might be buying a pair of Vibrums five-finger shoes.

[Justin.Martin]

Yesterday was a bit interesting. We decided to pre-exhaust chest before hitting it hard. This made a huge difference in strength, endurance and pump I normally had on this day. The weights were all messed up after this. I found myself failing much earlier than normal and that I had the sickest pump for a majority of the day. 2 hours after the workout and I was at work still shaky. haha its all good.

Seated Incline Cable Fly
22.5x15x3 pre-exhaustion

Incline DB Bench Press
60x8+2
60x8
60x6

Close Grip Bench
95x12
105x12
115x10

DB Flat Bench Press
50x10
50x10

Preacher Curl SS w/ Standing French Press
55x10/55x10
55x10/35x12
55x10/35x12

HS Single Arm Curl SS w/ BW Dips
40x10/BWx12 x 2

Workout Thoughts
Just looking at the numbers does not tell the story of the day. Everything was full ROM and slow contractions. Kicked my butt. I have never felt that broke down. Just no energy to keep going. Terrell is trying to kill me I think. I am not use to going as deep as I was on most of those exercises, but I was really happy with holding that pump for a majority of the day. I could really feel it. 9.8/10 rating. Great workout.

[tsajdak]

Yesterday was a bit interesting. We decided to pre-exhaust chest before hitting it hard. This made a huge difference in strength, endurance and pump I normally had on this day. The weights were all messed up after this. I found myself failing much earlier than normal and that I had the sickest pump for a majority of the day. 2 hours after the workout and I was at work still shaky. haha its all good.

Seated Incline Cable Fly
22.5x15x3 pre-exhaustion

Incline DB Bench Press
60x8+2
60x8
60x6

Close Grip Bench
95x12
105x12
115x10

DB Flat Bench Press
50x10
50x10

Preacher Curl SS w/ Standing French Press
55x10/55x10
55x10/35x12
55x10/35x12

HS Single Arm Curl SS w/ BW Dips
40x10/BWx12 x 2

Workout Thoughts
Just looking at the numbers does not tell the story of the day. Everything was full ROM and slow contractions. Kicked my butt. I have never felt that broke down. Just no energy to keep going. Terrell is trying to kill me I think. I am not use to going as deep as I was on most of those exercises, but I was really happy with holding that pump for a majority of the day. I could really feel it. 9.8/10 rating. Great workout.

I know how you feel. We been doing alot of reps and by the time get to some of the "usual" power lifts the weights definitely go down. Its all about constant muscle confussion. Keep killin it bro

[Justin.Martin]

Wow, Big day at the gym. I went in feeling good. I had good energy that really lasted throughout the workout and I really wanted to make up for a lacking shoulder workout last week.

Pull Up
Wide Grip: BWx10x2
Close Grip: BWx10x2 ^<----great way to get the back warmed up

DB Rows SS w/ Inverted BW Rows
70x10/BWx8
80x10/BWx8
85x10/BWx8

Wide Parallel Grip Lat Pulldown
90x12
100x10
110x10

Standing Cable Rows
47.5x12
52.5x12
57.5x12

Arnold Press
30x15
30x12x2

Front Lateral Raise SS w/ Rear Delt Fly
20x10/15x12 x2

Up-Right Rows
65x15
85x12
95x10

DB Shrugs
60x10
70x12x2<-----Hands were really raw this week. Had to strap up for the next 2 rounds
80x10

Workout Thoughts
Had a pretty good lift today. Not gonna lie, I was pretty spent by the end, but I had to get some shoulder work in. Really wanting to bring in my rear delt heads this off season. Along with a really wide back. I have big plans for the off season, so no slacking in the off season.

Hitting Legs tomorrow. Should be a good one.

[Justin.Martin]

First off, who doesnt enjoy a good leg day. Nothing like smoking the **** out of your legs on Sunday, so your sore for the first part of the work week. I couldnt even finish what I was hoping to accomplish today.

Leg Press
6 plates warm ups
8 plates x12
10 plates x12
12 plates x10
4 plates x20 <----smoked already

BB Lungs w/ Resistance Bands
65x10 per leg
85x10 per leg
95x10 per leg <----real shaky

Calf Press SS w/ Glute/Ham Raise
285x20/BWx12 x3

Leg Extensions SS w/ DB Calf Raise
85x20/40x10 x2 <----had to call it after that. Legs were pretty tore up and was having some real issues trying to do the leg extensions..


Workout Thoughts
Really deep burns all throughout my quads and hammys. I actually laid down on the couch at the gym because legs were so shaky at the end of the day. Great Workout :) tomorrow should be fun at work. 9.8/10 rating

[Justin.Martin]

I didnt really do anything special yesterday for Power Upper day. Only thing that I did do different was on the BB Bench. I used resistance bands and not as much weight. Ended up being a lot harder than I thought, but it is a good way to become stronger or so I have been told.

Today was Legs. Mostly all squats and RDL. Squats went amazing. I really like squating barefoot and my squat just keeps going up. So in the spirit of the day I decided to record my heavy squats today and made a little video.

J5lJ7sd4oO8

Hope you like it. I ended up getting 315lbs which was a new PR. Got to love days when you set new PRs.

Feeling sore tonight so tomorrow should be fun. Bring on the food. Remember, I'm Bulking haha..

[zbert]

that was some good squatting Justin and its nice to have someone that can back you up like that.

[Justin.Martin]

Yea thats my Training Partner Terrell. Hes trying to earn his WNBF Pro Card this year. Took his class at the Cardinal this year, but was second in the overall.

[Justin.Martin]

Had a really good workout today with Terrell and Wendy @ Beyond Limits Training. Really got after some good weight and I was so broke down when it was all said and done with. My Triceps will never be the same after today.

Flat BB Bench Press
140x8
160x5
170x3
185x2
190x1
195x1<-----PR

Incline DB Press
50x8
60x8
70x4 <-----such a failure...not happy
60x9+1

Skull Crusher SS w/ DB Flyes
45x12/25x12
55x10/30x10
60x10/35x10
60x10/35x10
60x10/40x10

Tri Set - Cable Push-Ups/Rope Pressdown/Dips
22.5x15/20x15/BWx15
22.5x15/20x15/BWx15
22.5x15/20x15/BWx15

Workout Thoughts
Such a stupid amount of failure during that Tri Set. I know it sounds easy, but after everything else the muscles were just broke down. Felt Amazing....Such a great day 10/10. New PR on Bench and my tri's were feeling huge.

[Justin.Martin]

Such a good day at the gym. Your workouts are always better when your surrounded by highly motivated people. We went for broke today. My Tri's were feeling pretty tight today and my Biceps ended up the same way by the end of the workout. Completely out of gas.

BB Rows
135x8
165x5
185x3
185x3
185x3

Weighted Wide Grip Pull-Ups
BWx10
25x8
35x6
45x4<------PR for pull-ups\

5 Count Curl* SS w/ BB Military Press
30x8/ 65x12
35x3 drop 30x2/ 85x10
30x5/ 95x10
30x5/ 115x6

*Right Hammer, Left Hammer, Right Crossbody Curl, Left Crossbody Curl, Both Regular Curl*

DB Row SS w/ Hanging Leg Raise
70x8/BWx12
80x8/BWx12
90x8/BWx12

Tri-Set - Up-Right Rows/Reverse Grip Straight Bar Curl/ Weight Jackknife
65x12/40x10/10x12
75x10/40x10/20x12
65x12/40x10/25x15<-----had to do a few extra

Workout Thoughts
Wasnt really my idea to train abs today, but I was told we were and there was no backing out. And since I havent done abs since my show (2 months ago) I was feeling a little behind. Guess I need to get my core up. Overall my strength is going up and I have gained a little size (or so I have been told). But there is still a lot of work to be done. Hitting Dynamic Leg Day tomorrow. Going to smoke myself and I'm going to like it.

[Justin.Martin]

The Title and Numbers do the talking today...

Leg Press
8 Plates x 12
10x12
12x10
14x10
16x6<----destroyed the old PR

Calf Press SS w/ Glute/Ham Raise
8plates x 15/15x10 x5 rounds

Leg Extension SS w/ Seated Calf Raise
100x10/100x10 x4 rounds

Standing BB Calf Raise
225x10x3

Thoughts
Smoked. I got the leg presses on video, gonna upload another video soon.

[Justin.Martin]

So after a great week of training last week, I came down with a pretty nasty virus and I have been down for the count all week. Taking the weekend to regain my strength and will be back in the gym next week.

[tsajdak]

So after a great week of training last week, I came down with a pretty nasty virus and I have been down for the count all week. Taking the weekend to regain my strength and will be back in the gym next week.

I was wondering where you have been. Get better and get back to killin it next week.

[zbert]

Good call to take that need break to heal up and start hitting it hard again when you are healthy again.