Jared's Path to Stepping on stage again (TIME TO stop looking at everyone else) [Archive]

jaredmus

01-13-2011, 12:53 PM

Ok guys first off, WOuld like to say this section on bb.com over the past 4 months has been so helpful to me and really has me on the edge of my seat wanting to hop in and compete again.
All the questions answered from the memebers of this forum is quite unbelievable.

BACK ROUND:
Starting lifting weights when I was around 15 years old. Didn't Start Bodybuilding untill January 09. Then without much thought hopped in the NPC LONG ISLAND teen and mens middle class and the week after just teen at NPC Atlantic states.
17 years old ,5 "10 around 160 skinny pounds. After that started talking to Whoopitskevin, And when I moved off to school(Suny Brockport) I really started to get serious. So training with kevin, and meeting his training partner Pudgeman(Lester Gale) my physique started to grow and mature a little. Shortly after that bodybuilding was treating me good I won teen of the week and Signed with Genr8 Vitargo, the same week I turned 18. Which was real cool.Shortly after that started a contest prep with kevin for the INBF NSSN. The show did not go the way I wanted in a few ways, really came in to light, in the morning no dream tan thought 5 coats of pro tan was good but it wasnt. Then ran into some stiff competition with teen sensation of 2010 Michael Charles showing up and shocking everyone trained by shaun clarida, he took the show by storm . Then went on to go undefeated in every other show he did except naturalmania where he took 2nd to James mcguire the overall winner.
I ended up 3rd in teen class, and I felt judging was off, and if my color was on i would have had 2nd hands down, but im not bitching and moaning about that its done and over.
After that training at school got real intense. Kevin took 1st in the lightweights and it was good lost overall and eh, idk it was close. Then 3 weeks later my other training partner Kyle glickman took first in novice heavy and 2nd in open in the NGA CAN AM, and Lester took 3rd open heavy and best poser, Then bobby voigt a good friend of mine, came in won open lights, novice light novice overall and 2 weeks later won nga pro card at nga northeast. This is just backround to Who Im training with(ITS GREAT there) We are the brockport rat pack and there are 3 other bodybuilders all who have placed top 3 in novice and 1st in teen classes that are all under 21 at our school. Its wild in the gym there.

Backround is over. FUTURE
Im looking to compete sometime at the end of summer possibly joe Francos show aug 27
then for sure INBF LONG ISLAND Experience sept 24
then paul iatomasi show inbf natural USA oct 8 i believe.
Im looking to real improve over the next 20 weeks or so before i start my contest prep and feel this type of thread will help track my progress, and have others correct me on what I may be doing wrong and what needs to change.

So Ill be updating this daily for sure, and thought id post some pics and vids
to show where i came from and where im going
the pics in red were from first shows, ones in blue were 2010 shows
then thought id post up posing routine from first show then to inbf show to show progress
http://www.youtube.com/watch?v=BsHYLDSHMo4 first show
http://www.youtube.com/watch?v=AV-iMiw0Vug
Last vid is a deadlift from 2 months ago http://www.youtube.com/watch?v=Of52exIjaVw

Thanks guys these forums really give honest feedback and help which I like

WoopItsKevin

01-13-2011, 01:00 PM

BsHYLDSHMo4 first show
AV-iMiw0Vug
Last vid is a deadlift from 2 months ago
Of52exIjaVw

jaredmus

01-13-2011, 01:03 PM

BsHYLDSHMo4 first show
AV-iMiw0Vug
Last vid is a deadlift from 2 months ago
Of52exIjaVw

thanks for fixing those vids kev ;)

_Machine_

01-13-2011, 02:22 PM

Good Luck with your prep Jared, I'll be following along.

Warrior9

01-13-2011, 05:02 PM

Good Luck with your prep Jared, I'll be following along.

same hurr

tsajdak

01-13-2011, 05:54 PM

I'm in. Look forward to following along and meeting all you guys.

jked4life

01-13-2011, 06:44 PM

Good luck with prep Jared. Very excited for you. You guys all have a great future in this sport. I was just telling Dougie the same thing about an hour ago at the gym.

Can't wait to follow along on your prep. If you ever want to smash some plates, come on over.

BTW, sick deadlift! Get yourself some real shoes and that will be 600 easy ;)

You have an amazing amount of strength there for someone your age and weight. Ever think of a powerlifting meet during contest prep, once you are sub 200? Gotta imagine that deadlift would do a lot of damage.

jaredmus

01-13-2011, 08:54 PM

same hurr

I'm in. Look forward to following along and meeting all you guys.

Good luck with prep Jared. Very excited for you. You guys all have a great future in this sport. I was just telling Dougie the same thing about an hour ago at the gym.

Can't wait to follow along on your prep. If you ever want to smash some plates, come on over.

BTW, sick deadlift! Get yourself some real shoes and that will be 600 easy ;)

You have an amazing amount of strength there for someone your age and weight. Ever think of a powerlifting meet during contest prep, once you are sub 200? Gotta imagine that deadlift would do a lot of damage.

thanks adam hows everything going on your end?
Trevor im looking at yours every day keep that going man lifting heavy keep all that muscle man no ones goign to be able to stop you size wise, bring that condition like your boy draper who says hes "just staying in shape" or showing up whatever he does, and youll be golden

Matt yea I plan on it for sure possibly next friday or saturday ill be up at school on thursday then looking to lift that wknd so lets try to make that happen.
The deadlift IDk maybe, im jsut trying to build muscle but did 545 fro 4 before that and was like hey lets give this a whirl. So im trying to just thicken up mostly,

DIET WISe,
not really keeping anything strict
Its altering from 3 whole food meals to 3 shakes, depending on the day im only awake about 13 hours a day sleeping the rest gotta love college breaks :) so getting 6 meals in that time is pretty good. but then other days its 4 whole food 2 shakes or vice versa or sometimes to shakes in a row then 4 food meals in a row. Nothing super set.
But what i will say is consistent is
Im eating at least and egg meal-3 white 2.5 wholes, with either 1 cup oats or, 3 piece toast
Then a chicken meal about 8 oz with about 1/3 box pasta
then either 2 steak meal or a steak and burger,with pasta or 3 piece bread(double protein whole wheat)
then shakes are 1 scoop syntha 6(200 cals, 22 p 15c 6 f) (1 scoop whey) then cup of oats or more sometimes. I add PEanut butter to some meals and shakes to get more fats in.
And then post workout 1.5 scoops whey and 70g vitargo, and 70 g vitargo intra
thats an extra 560 cals there.
Eating is not the problem im just a real hard gainer.
So im having more cheat meals lately, Burger king mostly, so at least there not all carbs, plenty of carbs, fats and protein.
so i mean call me stupid for doing that but its seeming to help me gain.
Other supplements: Beta Alanine, Citrulline Mallate, Con-cret(just added recently) and vitargo of course, and alternate pre workout stuff as well.
So btwn

Gun Master

01-14-2011, 12:48 PM

in!

jaredmus

01-15-2011, 08:19 AM

Ok so first workout in this thread
Back Day insane,
This area is what im trying to bring up, my width is a strength for me but my weakness is my middle back and overall thickness. So A lot of my workouts are focused on really squeezing the muscle and trying to Get as much blood into the middle back as I can.
Got this Idea from kevin. For a while I was going heavy as hell and just moving the weight, and since I have been squeezing I have noticed a big change in muscle soreness the next day and overall growth.

The workout

Dumbell rows, 85 100(WARM UP) 110x15 120x10 for 3 sets(heaviest in the gym)
Then In the corner rows with 35lb plates to get more of an extensions, 6plates,6p,7p all for 8 reps with good squeezes, Recently been bending over more to try to really row it and not jerk it up
Tbar pulldowns-200,220,220, drop set then turned around w/145lbs and squeezed
Deadlifts-495 x5, 515x3 and 405 x12(last set felt good)
then finished w/cable rows but sitting on a dumbell on top of the bench, charles glass had dexter jackson do it in recent flex online. maybe it was a dusty henshaw idk, but thats what i did
140,160,180 all for sets of 8 with a good squeeze.
Then finished w. seated calf raise and leg press toe presses.

Supplements today, were animal pump/w 3 grams beta alanine pre, 70 g vitargo w 4 g citrulline intra, then 70 g vitargo w/ 2 scoops of con-cret post.
Overall real good
I think im 37 week out now hahaha :)

Jrich54338

01-15-2011, 10:08 AM

jaredmus

01-15-2011, 07:24 PM

Well Well its about damn time. Jared this will be an amazing journey. Your drive and overall dedication to Natural Bodybuilding is a plus. I wish alot of you guys lived closer to me so we can fuel each others fire. I was reading something on Facebook how you were not happy with the way you looked, and not most of us are. As soon as you think you look good you have been beaten. Keep pressing forward, you are light years ahead of the race.

Joe my main man, Il be up to school on thurs, maybe over the wknd the specimen and I will come down and meet ya for a workout. thanks for all the positive feedback as always helps me keep my head on straight when I am in doubt

jaredmus

01-16-2011, 05:02 PM

so today was delts, and After back yesterday, I hate doing this but really wanted to train today and traps were not sore nor where medial or front delts so said Im just not going to really hit rear delts like crazy and focus on front and sides.
SO as the workout goes
Dumbell press
60,85,100 x 12 110 2 sets of 6, IDk why my shoulders or any other body part are not massive im lifting pretty heavy for me and just not growing the way I feel I should but IDC how heavy I have to lift to get the results I WANT.
Side raises,(w a spot at the top, to lift up an extra 3 inches or so above shoulder)
30,35,40,45 all for 8 reps with good squeeze at top and slow negative
Next was front raises but lifting the weight straight up as if the double was vertical if that makes sense.
Then roelly winklaar stlye flies-im liking these a lot , 15,20,30,35 all for 10-15 reps
then HS shrug machine, 4 pps for 3 sets of 8
then some shrugs laying on incline bench(stomach on bench) with 75lbs dumbells for 2 sets of 12

Hoping to see some major growth in side part of delt, really want them to pop! and get rounded off.

tsajdak

01-16-2011, 05:06 PM

jaredmus

01-19-2011, 12:00 PM

Today was leg day the number one body part most bodybuilders just cant have enough of.
At the end of january I will be fininshing up a 4 month high intensity low rep leg routine and changing it to (Lighter Weight)still heavy but with more reps focusing on 12+.

Cybex Leg press-this machine was amazing, did 4 work sets all 12-7 reps worked up to 9 pps, this machine felt sort of easy but really hit the muscle well IMO . I attached a pic below of this machine I really liked it was a nice change

Then front sqauts
225-8 real low with squeeze at bottom
275-7
295-6

Leg extenisons one leg, 50,70,90,110 rep range 7-12
Then box squats on smith machine
3 plates-6
3p and 25 for 5
4 plates for 4

Lying leg curls-110,110,130,130 8-10 reps
Stiff leg deads, 225,275,315,315,335, all by 6 reps

Seated calf raises 5 sets super setted w 4 sets of hip adduction.
Overall real strong workout and busting my ass trying to bring up every part of the legs so any critique of this would be great or suggestions to bring up outter sweep

tsajdak

01-19-2011, 02:55 PM

jaredmus

01-19-2011, 03:44 PM

Serious front squats dude. I feel like my core is giving out when I try going heavier on Front Squats

Yeah these were not normal weight though, I actually do usually go a little heavier if Im doing them fresh, but I was really focusing on just bringing the weight down nice and slow.
After talking with IFPA pro matt carey, and training legs w him. We discussed my training as a whole. He said that im strong for a teen and my weight but now its time to feel the weight not just move it, and that goes more so for the positvie movement not the negative, my negatives have changed a bit since sept when i started talking to kev about contractions.

on topic of front squats I use an inzer powerlifting belt which real supports my core
I attached the link to it below, best investment of my life and recomend it to any bodybuilder that lifts fairly heavy or has a bad back or just looking for a new belt

http://www.inzernet.com/detail_belt.asp?PRODUCT_ID=FOREVER_LEVER_10MM
I went w/the ten mm, not the bigger size I felt this was good, if I ever really start lifting coleman type weight lol, I may advance to a the bigger one.

Side not weighed in at 207 this morning the heaviest I have ever been ,this time last year or about 6 weeks before this time i was more so out of shape, and about 202 sloppy.

So gained about 7-9 lbs of muscle since this time last year.
Looking to get up to 215 or so then diet down to maybe 185 shredded. So well see

jaredmus

01-20-2011, 05:13 PM

Today had an insane chest workout espc for me since chest is by far and beyond my worst body part on stage.

Incline BB press-135(10)185(10)225(8)245(6)225(7) All real good for me never lifted that much one Incline BB press
Decline Barbell(just started these this year and have noticed more thickness on the bottom and middle which hey i can use all i can get
135(12)225(10)255(7)265(7)
Incline Flies 30(15)55(10)50(11)
HS flat Press- 2pps(10) 2 pps +25 2 sets of 5 then 2pps w/10lb each side(7)

Finished w cable crossover 2 sets of 10 just really squeezing the muscle getting a lot a blood in there
Also hit some abs,
SO overall great workout surprised w the strength on inclines for sure, really focusing on bringing it down slow.
just trying to keep on growing

jaredmus

01-21-2011, 04:45 PM

Today trained Back w bodybuilding.com 2009 teen of the year brody bloom.(http://www.teenbodybuilding.com/brody-bloom.htm) those are very old(2 years) do him no justice
Was intenese hes a dense 20 year old let me tell you! i train w him when home from school about one day a week and its a 45 min drive and worth every min of the drive.

LAt pull downs
160(13) 180(12)190(8)190(8)170(9)
Bent BB Row 185(10)225(13)275(9)315(7) All clean slight sloppy on 315 but nothing head turning
HS ISO row 2 pps for 15 reps 3 sets
Tbar pulldown seating on ground its was like half row half pulldown whole stack 2 sets
whole stack plus 80lbs for 2 sets of 15
Pullovers 3 sets of 12 reps

OVerall great workout weights felt good, lifting heavy but really squeezing not just lugging weight around.

Trying to really make that middle back grow.

jaredmus

01-23-2011, 11:59 AM

Shoulders

Nothing to crazy, New I wanted to do 2 pressing exercies today so didnt GO super crazy on the dumbell press, Because When I got to standing press I really wanted to engage the delts for Hell there.

Dumbell press 70(12)90(12)100(11)110(5)100(9)
Dexter jackson style side raises 25(9)25(10)30(7)
Standing BB press, 95(15)115(15)135(10)155(6)155(6)
Upright Row 3 sets of 135(10)
Then Behind the back smith machine shrugs 3 sets 3 pps w a good squeeze at the top for 10 reps

Really trying to bring up the rear and mid delts and feeling the 2 pressing movements will definately helpy do that

tsajdak

01-23-2011, 12:10 PM

Some strong DB presses for not going super crazy.

Are all you upstate NY guys sponsored by GENR8? How bout they share some of that love with an ex-WNY, Ohio guy? lol.

jaredmus

01-23-2011, 12:18 PM

Some strong DB presses for not going super crazy.

Are all you upstate NY guys sponsored by GENR8? How bout they share some of that love with an ex-WNY, Ohio guy? lol.

I can speak for myself I am with genr8 I dont know what anyone else situation is with them at the moment,
Haha Trevor once you win that pro card man, start contacting people get the hook up going.

And yea shoulders are strong for sure just not killing myself today, hard to get the food in it college, dining halls arent on reg hours yet so as of now today and most wknds its a marc lobliner diet,
I.e shakes and oats with maybe 2 0r 3 meal and 3 or 4 shakes instead, but whey is super anabolic and its offseason,
So when I dont have as much whole food I dont feel as good in the gym make sense I guess or maybe its a mental things ,

tsajdak

01-23-2011, 12:25 PM

I can speak for myself I am with genr8 I dont know what anyone else situation is with them at the moment,
Haha Trevor once you win that pro card man, start contacting people get the hook up going.

And yea shoulders are strong for sure just not killing myself today, hard to get the food in it college, dining halls arent on reg hours yet so as of now today and most wknds its a marc lobliner diet,
I.e shakes and oats with maybe 2 0r 3 meal and 3 or 4 shakes instead, but whey is super anabolic and its offseason,
So when I dont have as much whole food I dont feel as good in the gym make sense I guess or maybe its a mental things ,

Got ya. I'm gonna have to be creative with my diet in the next month due to a bunch of traveling for work.

jaredmus

01-24-2011, 12:04 PM

ARMS TODAY

Dumbell curls-45(11)55(9)65(7)50(8)
21s w 65, then 70, 75 lbs
Cable concentration curls 45(10) 3 sets
Incline Hammer curl 2 sets 40lbs to failure

CG BENCH-225(8)245(7)265(6)265(4)
Overhead dumbell extensions but leaning body to one side over incline bench to get more of a stretch and extension and isolate the tri better 25(10)30 3 sets of 9
Vbar pressdown on lat pulldown cable for greater resistance 40(15)50(12)60(10)60(9)
then finished w 2 sets of dips to failure
OVerall good workout
really trying to bring up my tris this year and really add quality shape to my biceps so any critique or tricks would be great
__________________

jaredmus

01-26-2011, 08:51 AM

FILTHY QUAD WORKOUT

I think this stuff is starting to kick in

Squats
Only typing work sets
315(10)345(9)365(7)385(5)405(3)
BB HAck sqauts-super hard-255(8)365(8)315(5)
LEg extensions nothing exciting here haha 150, 170,190,190 by 8 with good squeeze

calf raises on horizontal leg press
seated calf raises

JUST SPEECHELESS was insane great pump strength, im hurting real bad now haha
simple workout but forcing growth

jaredmus

01-27-2011, 06:31 PM

My chest is one bodypart a lot like my legs that seems to be really hard to force growth upon
maybe someone can help me out

Flat dubmell press
110(11)120(8)120(6)
Incline SMith IDR the reps or plates, but it was over 2 plates on each side from 6-8 reps for 3 sets
Flat flies 45(12)60(7)60(8)
Decline Bench
185(15)225(12)235(10)235(8)

jaredmus

01-28-2011, 08:17 AM

DEADLIFTS
495(11)545(3)565(3)
Deadlifts are insane for me, just a super heavy lift. I want my back to be super thick next time I hop on stage.
REVERSE grip lat pulldown-16 plates idk how much they weigh 3 sets of 10,
Was shot after deads so really just focused on squeezing the muscle
BB ROW-185(15) 225(12)275(10)275(7)
Pull ups-3 sets-7,7, 9-was done at this point haha
tbar cable rows-180,200,220,230 all by 10 reps w/ a sick squeeze

OVerall back is getting real strong especially since Im actually squeezing the muscle good and having good negatives so really trying to just come in so thick, espc for a 19 year old natural just looking to improve the middle and lower, so well see.

jaredmus

01-31-2011, 02:15 PM

Jan 31
Really trying to bring up the size on my delts, I feel they are a good bodypart for me but they need much more roundness and definately need to be harder!

So
Seated BBPRESS 185(12)205(8)225(4) last set i went as far down as a I could real hard
Unsupported Dumbell press-Saw Roelly doing these and he has some real cannon ball delts
55,60,70 8,7,6 reps, was real hard really feel this
Front Raises-45(12)55(10)60(10)60(7)
seated LAteral raises 25,30,35,35-all by 10 reps
Rear Flies-15,15,20,25,25 all by 10 reps

BB SHRUGS-315 2 sets of 10, 405 2 sets of 8
REally trying to squeeze on shrugs,
OVerall good workout trying to just get the most mature dense look I can for a teenager.
Look for offseason posing pics or vid soon

jaredmus

02-02-2011, 08:11 AM

CHEST feb 2

SO hit legs late last night when I say late i mean about 630 at night(LATE FOR ME)
Then had my weightlifting class this morning at 945 where I hit chest

SO I was sorta tired but still had a pretty good workout
I knew going into my workout I wanted to do a lot of pressing and hit the chest HARD, That being said heres the workout

INCLINE BB PRESS
135(15)185(10)225(8)240(5)225(6)
Smith INcline Bench and 25-30 degree angle, 2pps(8)2pps+10eachside(6)for 2 sets then dropped after 45 secs for 1 plate and 25 for 12 reps w/insane squeeze
CABLE CROSSOVER-4 sets of 10-12
Then finished w flat dumbell press-80(12)90(10)100(8)110(6)
Overall REallly good workout felt real full, and was moving the weight really clean and my negatives were also good as well.

jaredmus

02-06-2011, 02:06 PM

CG Bench-225(5)235(7)255(6)275(4)
INcline Skull Crushers-65(15)85(12)110(9)120(6)
Rope Extensions
Rope cable kickbacks

EZ BAR PREACHER CURLS-65(8)75(12)90(8)95(7)
Hammer Curls-45,50,55,55- all by 8
high cable curls on lat pulldown-3 sets of 70 by failure each set around 10 11 reps

Thats it overall getting good pumps and squeezing the muscle, doing my best.
Think im going to film a posing vid tmrw.

tsajdak

02-06-2011, 07:10 PM

jaredmus

02-06-2011, 07:40 PM

Dam dude, dem CGBP are insane. How do incline skull crushers work? Seem like might put some undo stress on shoulders. Just trying to picture them

Ya know its not that bad young joints I guess???
lot of sleep and rest?
IDK IF kevin can train chest 2 x a week and arms 2 x a week and still be healthy, I feel one workout like this wont kill me. MY wrist actually take the beating the worst..
Im just wishing like I keep saying the strength and workouts would show in my physique, ever since I started slowing negatives down I have def been more sore so im guessing its just a matter of time.

side not currently biggest I have ever been around 210 and would guess somewhere around 10-12 percent body fat. Will be putting a posing video up soon,
about 7 months out right now which means 3 more months off offseason, so really have to make it as productive as possible

jaredmus

02-08-2011, 05:54 PM

LEgs

Today was a weird day, just had a ****ty day all around,
Couldnt sleep last night, just overall pretty tired.

But did legs around 7 tonight which is unusually late for

Squats
warmed up 225 2 sets of 10 real slow on the way down
then work sets
315-10
345-7
365-4 SUPER DEEP thats why only had 4
then 315 for 6 deeper then 365, dropped to 225 for 7 ass touching calves and moving down real slow sitting there for a 1.5 count and feeling the muscle push me back up

1 leg leg press
2 plates per side for 3 sets of 8 reps, now my ribs hurt from the leg hitting it and holding there on the way down
Then leg extensions w reverse drop sets, so did 130 for 8 then up the weight to 170 for 4 and 210 for 5 partials
did 3 sets of that
STiff leg dead, 315,315,365,365 drop to 275 all by 6 reps with deep stretch no back used at all
seated leg curls,
then standing then some really good stretching after
WAs a little upset, weights didnt really impress me today, but none the less still a decent leg workout, next week look for some real crazy ****!

WoopItsKevin

02-09-2011, 12:10 AM

IDK IF kevin can train chest 2 x a week and arms 2 x a week and still be healthy, I feel one workout like this wont kill me. MY wrist actually take the beating the worst..

I am hittin everything twice a week now but one chest workout is heavy, the other is basically just to get the blood flowing and get a good pump/stretch in the muscle ya know what i mean? One workout i stimulate the muscle, the other workout i 'annhialate' the muscle.

jaredmus

02-09-2011, 02:45 PM

Flat Bench
225-10
245-8
255-7
265-6
275-3 (These were super slow reps)

INcline Dumbell press-100(10)110(4)105(70 85(12)

Flat flies w 40's really trying to make it a fly like a pec deck not a fly/press
Then finished w smith 25degree bench
took 2 seconds to bring the bar down really slow, then tried to squeeze and only feel the chest, only had a plate and 25 on each side for 3 sets of 12 reps

Really great workout

jaredmus

02-11-2011, 02:53 PM

Really hard back workout today, one of the best I ever had

BB ROWs-225(12)x2 275(10)x2 315(6)x2
Reverse Grip Pulldown-idk the weight of plates but I will List them anyway
12(12)13(12)15(12)16(7) 17(6)
Pull ups 3 sets of 6
Tbar rows w 35 lb plates did 4 sets of 8 all the way bent over incredible squeeze and pump
Deadlifts
495(8) then 515(4) deadlifts at the end WHOA whoop my booty!

Overall really good, I hope to start seeing some thickness come into my back now!

jaredmus

02-13-2011, 02:25 PM

ARMS

Today was really good, pump was insane, had good stretch on everything today, and really just destroyed the muscle.

French presses(I think thats what its called)
ez bar w 25 each side (15)2 sets 35 each side(10) 40 each side(8)x2
CG Bench-225(9)240(8)245(6) 245(5)
Rope extension
Then 2 sets of lying dumbell extensions w 30lb dumbells for 12 reps

BB curl-95(8)115(8)125(8)105(7)
Concentration curls 30(10)35(10)40(7)
Lying Cable curls-sets of 12 what a pump great workout

Arms def showing size increase, and starting to harden up, eating a ton so finally the arms are growing and more so even getting some shape which is even more important then size
__________________

Warrior9

02-13-2011, 06:40 PM

waitn for that posing vid.

jaredmus

02-13-2011, 06:48 PM

waitn for that posing vid.

adam haha
Yeah il prob take one w kev after we go to flex gym sometime this week.
Currently about 210 or so, but il post the vid bc weight does not mean much to me

jaredmus

02-15-2011, 05:15 PM

FEB 15

BB Hack Squats
did 3 warm ups then 315(10)345(12)365(7)
Squats-warm ups 315(5)365(5)385(4)405(3)
Leg Extensions 110(12)130(12)150(10)170(10)190(11)210(9)
Walking lunges about 30 yards w 55lb dumbells in each hand for 2 sets

Seated leg curls 4 sets
Standing leg curls 4 sets

Those were all from 10-12 reps with a sick squeeze idr weight on those I was literally about to pass out from the squats.

ON A SIDE NOTE watch THIS TO make get you in the mood to better yourself
http://www.youtube.com/watch?v=pSK_L...mbedded#at=110

OVerall great workout a lot of blood in the legs good form couldnt ask for anything more I thought it was a good workout.

jaredmus

02-18-2011, 04:13 PM

went to Jim rockells gyms, in rochester to train today, and film kevin who will be featured on rxmuscle soon. And today the pump was insane, the energy was great too, and i was sweating a ton. I just didnt want to leave the gym, and didnt count sets or reps just went w it. something i never do.

Did old school pullover machine first 100lbs heaviest set-terrrific machine
then hs iso row worked up to 4 plates a side for 8 reps
then dumbell row heaviest was 120 for 9 reps
tbar cable row- heaviest was 200lbs for 10 reps-sick cable machine
tbar pulldown worked up to 195 for 9
and finished w rack pulls and supersetted w a burnout of this old school row machine
rack pulls were all 495 3 sets of 8 reps

Crazy workout and have a posing vid w my training partner Kyle Glickman that I will throw up in a few mins

jaredmus

02-21-2011, 11:22 AM

Today was good, i went in looking to get a pump, im sorta doing a deload week to let myself heal up without taking time off. Still not super light but lighter then usual

Incline skull crushers-35ps for 12. then 2 sets 45 ps for 10
Dips w 50lbs on belt for 3 sets of 8
Straight bar pressdowns on lat pulldown cable station w 50lbs 3 sets of 10

Dumbell curls 40(8) 50(10)60(10)
Ez bar spider curls 30lbs ps for 3 sets of 10 reps w elbows really in to get a nasty pump
Finished with high cable curls 3 sets of 15 reps

Overall im really starting to finally think my arms will not be a weakpoint come stage time, not a super strong point but I feel they will fit my body better if that makes sense, come october

jaredmus

02-22-2011, 05:13 PM

Simple today was Legs, and evey week like I Have been saying im trying to come down lower and slower, to keys to growth IMO.

So squats
335(8)365(8)385(7) 395(5)-last set always slowest down and lowest and also sit at the bottom the longest, blew a blood vessel in my left eye on these.
Then leg extensions 21's so 7 full reps, 7 at the top half way down and 7 at the bottom half way down, really controlling the weight on these, toes pointed out, something ifpa pro Matt Carey taught me. so did these w 110,130,150, this gets so much blood in the leg its insane.
Next was leg press sets of 10 with knees out on the way up, which Matt also taught me.
4pps,5pps,6pps, 3pps-again very slow and controlled on the way down, and up.

Next was some Hams, pretty fried after quads
so did STLD w/dumbells 80(10)110{11)120(9) stretching very hard at the bottom prob about 3 full seconds.
Then did 3 sets of seated hamstring curls, 20 reps,

OVerall insane workout, really burnt out, my whole equillibrium is all off, crazy leg day!

jaredmus

02-25-2011, 11:16 AM

FEB 25th
Today was a weird day I had no intentions of deadlifting but, my school gym was empty this morning just me and 2 other people so I said Screw it im deadlifting.

today was just an all out power deadlift day not much of muscle building but still had to do something
405(5) 495(2)585(2)
That was a personal best getting 585 for 2 next wknd at the arnold classic I will be going for 600+
I do notice my lower back getting thicker from all these deadlifts for certain.
Then I did Reverse grip lat pulldown all for sets of 8-12 plates(on cable system)13,14,15
Then did tbar cable rows all for sets of 8 as well-140,160,180,200, 130
Regular Lat pulldowns-all for 10 reps-12,12,13,14 plates
Then did bent rows on the supported pad-did 2 plates and a 25 for sets of 8 with the most powerfull contraction and slow negative
Finished with some machine rows-3 sets one arm at a time

Never really did a workout where no free weight was involved but i good a great pump today and i really liked it.

tsajdak

02-25-2011, 12:04 PM

jaredmus

02-27-2011, 12:03 PM

Delts
Dumbell laterals-20(10)30(10)35(8)40 2 sets of 8 then 30 (8)
Smith press-1pps(20)1pps w 10 (15) 1pps w 20lb(12)x2 then behind neck press w 25 on each side for 2 sets of 12
Tried to really focus on the negative and feeling the shoulder, And i feel this will help them grow even more, pump was real strong
then rear dumbell flies superseted w front dumbell raise, 30s for sets of 12 for rear delts and 15 for front raises
same thing very slow negative and squeeze at the top of the movement
Finished w bb shrugs 225 4 sets failure all w/ nasty squeezes

jaredmus

03-01-2011, 06:58 PM

So today was sick went to Jim Rockells Gym again to train legs, Sick equipment and atmosphere.
Lift was sick today

I have a vid but not sure how to make it viewable so just click the link below

Hack Squats 2pps(15)3pps (8) 2 pps w 25 2 sets of 13
One legged inverte(vertical Leg press) one pps for 3 sets of 14
Branch Squats(attache vid) 225(10)315(10)405(10) - new fav leg exercise
then finishe w leg extensions on old leg extension
machine from the 70's

Hams not as strong as I would have liked of a workout but I was toaste after the quad day
Lying Ham curls 4 sets supersetted w my leg extensions
then 3 sets of seate ham curls.

http://www.youtube.com/watch?v=sxuIgwg8pAk
I plan on training my legs there at least once a month while up at school i feel that the atmosphere plus equipment will really help my leg development.

Warrior9

03-01-2011, 07:50 PM

nice job on the squats, good stuff

jaredmus

03-02-2011, 08:26 AM

One of my training partners kyle glickman, who won the Nga Can am novice heavy and came in 2nd in open heavy in his first show, told me if i keep blasting my chest hard it will grow, so past 5 to 8 sessions ive been slowing my negatives down and really focusing on squeezing the weight especially w flies-the main exercises ive slowed the negative and positvie down making it a fly like the peck deck not a fly/press. So really squeezing the muscle no press part at all and chest is responding. Chest and legs have been my weakest body parts since I have started and now they are finally starting to progress nicely and catch up with my shoulders and back.

FOR THE WORKOUT
Steep {65 degree angle} INcline smith press 2pps(8)2pps w 10and 5(8) 2pps w 2 10's(7) for 2 sets then one drop w one plate and a 35 each side for 6 super slow reps
Almost flat dumbell press(up one notch on bench) 100(12)110(8)110(7) {doing these w elbows in towards the body a little been seeing more guys do it like this thought I would give it a try}
Incline Flies{super slow} 30(10)40 2 sets of 8
Machine press {somewhere btwn incline and flat} 2 sets of 13 reps w 190lbs
Then peck deck 30 rep set w 110lbs
Finished w some stretching of the chest and a little flexing of the chest.

OVerall terrific workout
Seeing kev in the gym is really pumping me up lately
Next 6 wks i will be at 5 bodybuilding shows including the arnold classic, so Im really firing on all cylinders now taking my offseason into 5th gear plus NOS im going full throttle right now!!!

jaredmus

03-07-2011, 11:34 AM

Havent Been posting for a while been busy at the arnold classic w the brockport ratpack and Genr8.
Had the time of my life
Rich and James have a great gym sick atmosphere and really good MUSIC.
Also Trevor is in sick shape Idk if anyone can beat him, (except Joe rich who i have a feeling is going to be the most conditioned guy in the show)
Expo was a blast Il have some pics up sooner then later.
Took some pics w big names in the sport natural and Ifbb.
After hearing from genr8 athlete jessie godderz that he thinks my upper body is almost good enough to earn a pro card if i keep the mass and come in shredded i am very focused.
Also for my next contest prep i will be under the guidance of Anthony L Almada, founder of EAs, Genr8 and co-creater of Creatine. He will be handeling a large chunk of my diet, and will be leaving training up to kevin(NPc nationally qualified bodybuilder), and brody bloom(2009 teen bodybuilder of the year).
So I have a very good team around me, and As of now will be looking at october, to win novice and Jr class, or possibly waiting till this time next year and Will be GOING FOR MY PRO Card, and defying the odds, esp after placing 3rd in a teen class and 4th in novice last march. Looking for redemption 2 years later. SO I have some thinking to do. I will be taking a posing video over spring break and pictures for people to help me decide what their thoughts are.

jaredmus

03-14-2011, 01:20 PM

Once again continuing to squeeze the muscle like crazy when training, and its definately responding.
Seated French press
Machine close grip bench press
Thick Rope extensions
then 2 sets of seated dips of 20 reps

BB curls-wide grip to failure then moved hands in once I got there
Machine Cable curls arms on a pad right in front of you
Finished w incline Hammer Curls-WHOA super crazy pump
overall im squeezing the muscle, Dave palumbo always said for bis that cables worked for him
Im trying the lighter weight thing on arms out for a while with good negatives and strong squeezes at the top, so il probally try this for a little while more probally 2 months to see if it keeps working

On a side not weighed in at 212.5 today, after using the BR :) the heaviest I have ever been, still have lines in legs, full abs and serratus is visible and some striations in chest and veins in delts and arms( not a veiny person) so Definately been productive offseason so far, can't imagine what another 8 months will do for me :)

jaredmus

03-18-2011, 06:53 AM

SO im one year out from the show Im planning on doing next year,I know not super exciting. But what is good and really pushing me hard is after training back w IFPA pro Matt Carey(2010 Gaspari cup lightweight Champ) He said that if I can fill out about another 10lb offseason mostly in my legs, that I will be competive in the open class and possibly a pro card, if I can bring my condition about15% better then last year not 15% less bf just 15% better, if that make sense, and not mess my color up like I did last time and come in like a ghost, which cost me big time after speaking w the judges from that show.
So as of today stats
19 years old 5 "11 213lbs sitting probally around 10 % bf if not a little less
ON TO THE BACK WORKOUT w MAtt

Reverse grip lat pulldowns,-no jerk at all had my chest out and bringing the bar down basically hitting my nose each time insane pump
Then Bent row machine, non supported sorta up on a platform
tbar cable rows
Deadlifts-sets of 12(shocked my body like no other)
then finished w super wide grip(the gym we were at is a hardcore small gym crazy bars and handles attachements etc)
Overall im typing this up about 12 hours after we finished my backs a mess ,
I was never pushed like that, the negatives were insanely slow, the contraction was very strong, and the deadlifts mid workout w 12 reps blew my back apart.
Definately the best back workout I ever had.
Now that I learned some tips, I really hope to bring the thickness in my back up, which is a lagging area, back width is good, but mid back neeeds work,.

jaredmus

03-21-2011, 06:07 PM

REFLECTION

Today is one year after my last competition
Stats at show
5"11 18 years ol 173lbs contest shape
Today-511 19 years old 213 lbs.

SO this wknd went to the show,justin, brett, and TREVOR WON.
My unrealistic goal is to win a pro card next march.
I set unrealistic goals becasue realism is the easiest way to be average and never excell.

SO i commented in trevor and justins thread about how i thought it went it was spectacular they all looked sick.
My goal is to follow in trevors footsteps and take the light heavies at the same show next year and even though its a super slim shot, i am starting to surround myself with a great team and am bustin my butt harder then ever, and I will have my diet down percect. I cant wait

http://www.youtube.com/watch?v=DSEV6O5JoPI

jaredmus

03-29-2011, 05:14 PM

Nothing super crazy here but now Im splitting quads and Hams

FRONT SQUATs-135(6)225(6)275(6)315(6)315(6)
BB hack squats off the ground-225(8)365(10){almost threw uP) 405(6)
Leg extensions reverse drops sets-SAW THESE FROM NEIL HILL
so sets went like this:
110(10)150(10)230(5 parial reps w squeeze half way up then down real slow)
150(10)190(8) 255(5)
170(8)-contraction/squeeze at the top lasted 5 secs per rep 195(7) 250(5)
190(7) 210(7) 290(4)

Then one regular drop sets 190(12) 170(9) 145(11) 90(10) was actually crying, my training partner and I had tears running down my face. Never have I had a workout were I gagged and almost threw up and cried on the same day.
50 weeks legs will Not be a weakness- GUARANTEE

jaredmus

04-01-2011, 05:46 PM

So i really havent been feeling well and very soon I will be taking a week off the gym from upper body. I will be training legs calves and doing cardio.
I dont know the last time I have taken a full 7 days off, probally been about 2 years.
I feel my body needs a rest.
I havent had it in the gym, but im still going hard regardless knowing I want a pro card ASAP!!!!
Today put some pro tan on kev right before i hit the gym which amped me up,

THE WORKOUT
BB ROWS-225(8)225(8)255(8)265(8) all bent over all the way and wide grip w a great squeeze
TBAR row Pulldowns-Cant remeber the weights but kept reps at 7-9 with a good stretch
Cable rows(semi wide neutrral grip) 190(8)210(8)210(8) 180(9)
Wide Neutral grip behind the neck pulldowns-150(15) 3 sets really a squeeze
DEadlift-405(8)495(8)495(3)-last set forgot to clip plates were fallin, so it wasnt good but really good workout regardless of not "having" it today.
also did cardio and abs this morn, going to do 14-25 mins cardio to lean my legs out a bit and to increase my appetite, most likely 2 times a week on days i need more food such as back and legs

Best of luck to my guys Kev and Joe Rich tmrw

jaredmus

04-06-2011, 03:43 PM

SIMPLE, leg days are starting to get out of control here, the motivation on leg and back days is just stupidly intense for me. Im making it a point to improve them like no other fo the next 49 weeks.

THE WORKOUT
BB squats 315(8)385(8) 405(7)-PR 425(8)-Idk where the extra rep came w/added weight but it was good, anyone who has seen me squat no its deep and slow. Thats what I think will help add quality density to the leg.
Stiff leg dead 315(8)365(8)365(6) 365(5) was really Messed up after squats so these were def not the best ever
LEg extensions 150(10)170(10)190(9)210(8) just squeezing hard at the top
Seated leg curls 3 sets w 150(10) reps w good squeeze and negative when coming up.
Finished w adductors like kai sitting forward really squeezing.
Overall Squats knocked me out big time, So I tried to hit the rest of the workout heavy as i could w solid squeezing.
So next week WIll be a little diff more focus on 2 compound movement for quads.
TIME TO GET BIG WHEELS

tsajdak

04-06-2011, 05:36 PM

jaredmus

04-08-2011, 02:57 PM

So here a pic of a side chest real zoomed in for some reason my roomate took them like this, I dont think its a good pic, but then again my side chest really is terrible bc my chest is small but thought I should start putting some pics and vids of myself up to get some critiques

currently around 213-216
Trying to gain another 10lbs before i start my contest prep diet in mid december.

jaredmus

04-10-2011, 02:41 PM

Not much special goin on just still focusing on bringing the weight down slow and pushing it up and feeling the muscle, really edging away from super heavy weight w poor form and wokring soley on squeezing/Feeling the muscle.
Diet-Trying to eat a lot more clean and dirty food. I tend to stay away from sweets in general, bc that what makes me a litlte chubbster! So i stay more w fats.

Delts-
Seated BB press-185(5)195(6)205(6)215(6)185(7)-overall good focused on bringing the bar down a lot lower then I ever did just about to my chin
Seated unsupported Dumbelll press-50(8)60 2 sets of 8
Front plate raise W 45 lb plate 3 sets did not count reps
Side lateral raises 25,30,35,35,25 did not count just did good REPS
Behind the back Shrugs on the smith

Nothing to crazy trying to bring up my side delts to really bring up on side poses.

jaredmus

04-12-2011, 05:05 PM

LEGS AT IT AGAIN

BB hack squats- Tried to fix my form more so then anything and have my chest out and back up straight!
315(8)365(8)405 2 sets of (7)
Leg press 7pps(8)88pps(8) 9pps(7) These were good super wide stance!
Fst 7 leg extension one leg at a time.(did right leg then left no break in btwn each leg)
Then 4 sets seated Ham curls
Siff leg deads w 215,225,235-fast paced i went then my training partner then me started with 15 reps did one less rep each time i increased the weight!!

OVerall Crazy leg workout insane PUMPS!
Really trying to make sure legs are not a weak point next time i get on stage.
I know its hard for younger guys to get in sick shape espc in the legs IMO from what I ahve seen and still have decent size in the legs! So im going to try to beat that have a grainy look to the legs and i want ham lines, some striation to my glutes and striations on my quads and maybe some veins in my calves NOT TO MUC TO ASK :)
Just going to keep putting in hard ass work and make my dreams a REALITY,

" Being Realistic? why would you be realistic, Being Realistic is the most common path to mediocracy!" WIll SMith

jaredmus

04-15-2011, 03:57 PM

SO today was a good day for deadlifts and for squeezing with my back which I feel has been helping me bring it up!!! I need thickness and lower lats, My width IS a strong point maybe my only strong point so, From here on out once a month I will do wide pull ups or pulldowns and cable rows, everything else will be close grip t bar or close reverse grip.

So the WORKOUT

Wide Grip Lat pulldowns All were for 8 reps(SEEMS TO BE A SWEET SPOT for going heavy and still being able to squeeze for me)
160,190,210,220,190
Dumbell rows(reverse grip as you pull in) sets of 9
75,85,90,100
DEADLIFTS 495(6)525(5)545(4) all were slow negatives and really trying to feel the back not just move weight!
V bar pullovers
3 sets of cable rows to finish 110,130,110, all 12 reps with a good squeeze(at this point I was fried)
Im considering a powerlifting meet before I turn 20, bc my squat and deadlift are wicked strong right now, i think i can do 600 dead and 500 squat without a suit!
So all I have to do is get my bench up , So well see!! currently about 48 weeks out :)

jaredmus

04-17-2011, 07:50 PM

Ok so one question i want answered WHY WONT I GROW MORE IF IM LIFTING HEAVY W GOOD FORM?

the workout DELTS
DB press
100(12) 110(7) 110(5) drops sets to 80 for 8
Roelly flies 30(12) 35(12) 35(12) drop set 20(10)
Side raises 20 25 30 25 all by 12 reps
Rear lateral flies 15 20 20 15 all by 10 reps

So overall dumbell press impressed me
I WANT TO GROW

jaredmus

04-20-2011, 06:28 AM

So yesterday after my leg workout weighed in at 219.6. That was right after a shower and using the restroom, so I would say morning weight is probally about 216 or so.
Very happy w the progress I have been making lately, Took a posing video on my friends iphone, and I was super impressed the way my legs and Back thickness are coming in, still w some abs and still lines in my legs.
Looking for a long competive season next spring

Kicking things off w

March 18 2012 INBF NSSN-Buffalo
March 25 2012 NMA(was nga then switched just local natty org) Can/AM-Buffalo
April 1 2012 OCB the Uprising-Plattsburgh
THOSE 3 shows are all definate

Then some in the works around the same time
April 8th-NMA norhteast -rochester
April 15 -OCB empire state binghamton

I may only end up doing the OCB and NMA shows just because then I dont have to buy a 3rd organization card and whole seperate poly. But if kevin, Brody and GENR8 think im looking good, then il hop in that one.
The way i plan on doing it is paying for the OCBs shows first making those the primary shows but starting prep 15 weeks from the INBF SHOW.
GOALS:
Show up in great shape.
Have Fun
My goals are to win the novice class and overall at one show
Then to go on to win and open class.
Bring my all time best package
Some how sneak away w a pro card ;)

jaredmus

04-22-2011, 02:42 PM

Nothing super crazy to report today, Sort of been on a deload type week. My body just needs a little bit of rest so im not going as heavy as normal more so squeezing the muscle.

Tbar pulldowns 110(10)140(11)170(7) 130(8)
Dumbell row only did 2 sets just to get a pump 110(10) 100(10)
Pullovers
Pullups 4 sets of 8
Tbar cable rows 180 for 3 sets of 12 160 2 sets of 8

Today wasnt bad just needed to squeeze the muscle stretch it. So NExt week Il be back on my grind :)

tsajdak

04-23-2011, 06:55 AM

jaredmus

04-23-2011, 12:17 PM

If you do end up doing the INBF NSSN, I would seriously consider doing the Buckeye next spring as well. The venue is unmatched, and so is the competition.

trev, the only guy who comments on my thread lol
Im considering it but IDK about making the trip out to columbus if I am not a pro card contender.
The shows I planned out are all fairly close Except Plattsburgh but LEster lives in potssdam about and hour away so Il have somewhere to stay.

Traveling out 2 columbus 2 x in 2 months will hit my pocket hard.
But It all depends I may do marians show I may just hit both of jerrys and the ocb shows ran by ifpa pro mike halsey and ron parmater.
Will see what happens, I have a feeling you will know whats going on :) btw pretty sure anthony got back to you about trying out some vitargo

tsajdak

04-23-2011, 12:53 PM

trev, the only guy who comments on my thread lol
Im considering it but IDK about making the trip out to columbus if I am not a pro card contender.
The shows I planned out are all fairly close Except Plattsburgh but LEster lives in potssdam about and hour away so Il have somewhere to stay.

Traveling out 2 columbus 2 x in 2 months will hit my pocket hard.
But It all depends I may do marians show I may just hit both of jerrys and the ocb shows ran by ifpa pro mike halsey and ron parmater.
Will see what happens, I have a feeling you will know whats going on :) btw pretty sure anthony got back to you about trying out some vitargo

I hear what ur saying, but once you got that INBF membership and poly done the entry is cheap, just gotta drive down. They rent those rooms at Beyond Limits pretty cheap for that also. Just a thought.
Yea, Anthony did get back to me, thanks again.

jaredmus

04-26-2011, 04:52 PM

Nothing to impressive to me, not happy with my workout today!
Neeed to step it up big time! Or else I want be winning a pro card anytime soon!

the workout!

Front Squats 275(8)315(6)315(5)
Leg extension 21 style, 7 half reps at the bottom, 7 half at the top 7 full, All with an insane squeeze and slow negative. 150,155,160
Smith MAchine squats with legs 2 feet out in front of you, with close feet stance.
2 plates per side 3 sets of 10
Stiff leg deads 225(10)315(10) 335(9) 225(10)-last set supper slow
fst 7 seated leg curls with 95lbs.

OVerall IT was ok, not my best leg workout a little upset to be honest NEXT WEEK GOING
H.A.M

http://www.youtube.com/watch?v=i3aH9G2XmJc
just to hear a quick song :)

jaredmus

04-29-2011, 11:38 AM

Jsut a quick back vid and pic
after training today
http://www.youtube.com/watch?v=L1cyFkpwyX0

About 220 around

a little less then a year out ;)

jaredmus

05-01-2011, 11:23 AM

So i always like to take advice from others, And even though delts are a strong point for me I will take others advice Kevin for that matter(whoopitskevin)
SO for his last delt workout he did 80s for 6 sets as a first exercise

So what i did was 90's for 5 sets of 12(good control REAL GOOD on all of them)
Then Dexter side raises for reps of 12 w dumbells, 15,20,25
Then Superman Flies bent over a preacher pad-25,30,35,
Then Roelly flies-20,25,30 all for sets of 15
Finished with some shrugs holding at the top for 8 seconds, did these w/ 75lb dumbells for 8 reps

So overall not bad,
learned the last two moves from Brody Bloom, Bodybuilding.com 2009 teen of the year!

Overall improving every day

jaredmus

05-02-2011, 10:56 AM

So today I tried to squeeze the biceps untill it burst, simple!

Triceps
Seated French press 65(15)85(12)85(12)105(10)105(6)
Close Grip bench on smith 200(15)220(12)240(9)
Straight bar pressdowns

Biceps-
Dumbell curls-25(20)50(10)60(8)60(6)
Cable curls
Hammer Curls on preacher pad-30(8)3098) 35(8)40(8)

overall real good trying to get some arms like my man kev!

jaredmus

05-04-2011, 05:02 PM

CHEST DAY
INCLINCE BB Bench-225(11) 245(8) 245(7) -drop set 205(5)
Incline Flies-40,60(10) 75(8) 55(12)
Flat BB Bench-225(11)245(8)245(7) 30 sec rest then dropped to 185(15)
Peck deck 3 sets of 10 w sick muscle control

Overallm felt good nice workout, Chest I always have a hard time feeling my front delts take over, and chest is my most lagging and weakest bodypart.

STILL TRYING TO BRING IT ALL UP

jaredmus

05-12-2011, 07:45 AM

been busy w finals that's why I haven't been updating, not that anyone checks this anyway, im real far out and in most eyes not a contender for a pro card anyway but IDC , My work ethic is sick and no one is going to outrain me not in the offseason, and certainly not when contest prep starts.

I WANT PRO LEGS

Squats 135(5)225(5)315(5)405(5)-heres the problem, went down so slow and so deep I couldn't get up on the 6th rep, I havent had this happen to me in years, everyone in the gym said i shouldnt be embarrassed like I was, but it shows how good my form was. After that I was pretty spent not being able to get up
So I did 405 for 2 more sets of 4

Then front squats w 245-3 sets of 6, came down even lower for these, held at the bottom for 2 secs then exploded up.

LEg extensions 4 sets of 12- all squeezing at the top for 3 sec and coming down real slow

Stiff leg deads-135(12)185(12)225(12) 275 2sets of 10-these i would go down let it stretch at the bottom(was on a box) for a 4 count then come up, and when at the top squeeze my glutes.
then did 3 sets of standing leg curls
3 sets of seated.
Overall not my best workout but Im typing this up the morning after, im reall sore.
since I have been going slower on negatives and positives and trying to use/feel the muscle. I get more sore and def think im growing. If i slow the coming down part of my squat anymore I wont be moving.

jaredmus

05-14-2011, 01:31 PM

Update:

Going to take next 10 wks try to eat a lot cleaner, Plan is to eat A ton not measure much but eat a lot of clean, w about 2 cheat meals a wk, which for me is very little!

Plan is to stay same weight and drop about 2 percent body fat!

well see what happens!

jaredmus

05-15-2011, 06:09 AM

yesterday trained back and my home gym which is legit! Old school hardcore
Im attaching pics of some of the machines
The pics are sort of like the ones in my gym, but my gym is 40 some odd years old so there older more "original"

Old school bent row machine , 3 plates(10)x2, 3 plates&25 2 sets of 7
Wide Grip LAt pull downs-200(10)210(8)220(6)200(8) Resistance cable is legit on this
Seated One-arm Row machine 3pps (10)3pps (8) 3pps and 25(8)x2 all squeeze reps!
Reverse Grips Hammer Strength Pulldowns-2pps for 3 sets of 12 (SQUEEZE REPS)

Rack deadlifts
315x5
405x6
495x5
405x6
455x5

I went back down weight then up on those IDk why but if felt good!

jaredmus

05-15-2011, 09:57 AM

SO pumped today training with these 2 guy!

IFBB PRO Jim quinn
And IFPA pro MAtt carey for bis and chest TODAY I GOTTA GO HARd

So matt was in the posedown w tommy jeffers in october at the gaspari cup
and jim quinn was a Ifbb pro competitor back in the 90's

Pic of each and a vid of each of the guys im REALLY PUMPED

http://www.youtube.com/watch?v=cBB5FQebMFc&feature=share- jim quinn

http://www.youtube.com/watch?v=sfRY5vNp6O0- matt is the shorter one

jaredmus

05-15-2011, 07:00 PM

Ok not going to go into depth much in the weights but more on the form.

Incline BB - really focusing on position of the wrists not letting them bend back. Elbows inward much like a hammer strength press. And driving up bringing it btwn your nipple and clavicle. OVerall Much harder then I have ever done before, 2 sec down 2 sec up.

Dumbell flat- similar movement, just focusing on using the muscle, big believer in mind muscle connection.

Flat flies, deep stretch, imagine peck deck, try to bring in with the elbows, keep palms parrallel with the chest.

Biceps

Seated Dumbell curls-just focusing on chest out pinch traps together, try to curl it all the way up then at the top get the squeeze starting with the 4th and 5th finger.

Barbell curls-traps back chest out elbows in, pretty simple bring up to right under the neck.
BIggest lesson learned, LEave ego at the door! also, feel the muscle, mind muscle is so much more important then you think.

OVerall will absolutely be working with him whenever home from school!

jaredmus

05-16-2011, 02:28 PM

OoFaP

05-16-2011, 02:47 PM

jaredmus

05-16-2011, 03:35 PM

You definitley put on size. Arms look bigger and back looks thicker.

Your body fat is getting pretty high though judging from upper body alone. Probably 15%. If you want to lean out a bit, I'd go on a 6-8 week cut to drop 15 or so pounds before bulking up again. Trying to maintain your weight and drop a percentage of bodyfat (recomping) is a very slow process and can't be done optimally in just a few weeks.

yea o bf is climbing, thats for sure.
I had it take yesterday night by ifbb pro jim quinn, and by ifpa pro matt carey they both had me around 12.
Which is ok i lose weight pretty easy, im dieting for 4 wks or then dropping down.
Overall im happy w most of the progress. im doing just diet for the first 4 wks then i will add in some cardio.
legs arent that bad to be honest about the same if not worse, as that they were my worst bodypart last time around, im not putting up to many pics till i start dieting, i want them to have a so called "shock" to myself and others. Not that to many people care about some 19year old natty bodybuilder but thats what il be doing

tsajdak

05-18-2011, 05:53 PM

On a side note

Just going to post some pics on a good camera,

sitting around 216-219 in these pics,
19 years old 5 10.5" looking to compete next spring. posing needs work i know
currently doing a lean bulk, counting cheat meals down to 3 -4 week which is real low for me . Looking to stay around this weight and drop a percent body fat or so.

would just like some critique's from some of the guys on the board.

Back width and shoulders look real good. This might sound a bit strange because most peeps on here seem to be so against working arms, but I would suggest devoting some extra time to your arms, especially on the bicep peaks. Your delts overpower your arms right now(which is not a bad thing from a delt standpoint), but this is bodybuilding afterall and its all about conditioning, size and I think most of all....symmetry. Plus, summertime is coming up....Sun's out Guns out, lol.
I do think its a good idea to try and stay around your present bodyweight while trying to lean out. I would have to agree with OOFAP with the BF% being around 15. But then again, calipers are very inaccurate. The are good for reference as long as you have the same person doing it each time. But just a reference because BF% has yet to be added to the mandatories at any BB shows, ;)
Overall, I think you added some quality size without adding too much extra bodyfat. Like you said, you are young and can still lose weight fairly easily. And with being young you also have plenty of time to add more quality size and muscle. My one bit of advice would be to not try to do it all at once. Stay strong and focused(which I know you are) and everything will fall into place. Gotta find and keep that right mindset.

jaredmus

05-18-2011, 06:07 PM

Back width and shoulders look real good. This might sound a bit strange because most peeps on here seem to be so against working arms, but I would suggest devoting some extra time to your arms, especially on the bicep peaks. Your delts overpower your arms right now(which is not a bad thing from a delt standpoint), but this is bodybuilding afterall and its all about conditioning, size and I think most of all....symmetry. Plus, summertime is coming up....Sun's out Guns out, lol.
I do think its a good idea to try and stay around your present bodyweight while trying to lean out. I would have to agree with OOFAP with the BF% being around 15. But then again, calipers are very inaccurate. The are good for reference as long as you have the same person doing it each time. But just a reference because BF% has yet to be added to the mandatories at any BB shows, ;)
Overall, I think you added some quality size without adding too much extra bodyfat. Like you said, you are young and can still lose weight fairly easily. And with being young you also have plenty of time to add more quality size and muscle. My one bit of advice would be to not try to do it all at once. Stay strong and focused(which I know you are) and everything will fall into place. Gotta find and keep that right mindset.

trevor man,
thanks for the kind words. Im trying really killing it over here, after training biceps with jim quinn, I think I will be developing a better peak, its weird there not bad when down the minute i bring them up there flat :(. I know my bf got a litttle high i was enjoying the last few weeks of college a little to much ;) but that done and overwith for now. I will be starting to supplement with novem and xtend after your recomendation. So that plus doing a mini prep diet, with no cardio for first few weeks then putting some in once i lean out a tad by myself with just diet. This past offseason main priority was legs and back thickness, both which i accomplished. So im going to take that same attitude that i had for those body parts and put them into arms as a whole now. Id say my arms have decent size but my shoulders are very powerful, espc from behind in the bdb pose. So Im just going to keep hitting it like crazy, and would love to follow in your footsteps in winnning the NSSN withing the next 2 years.

jaredmus

05-19-2011, 04:50 PM

Tricep and ab work

I usually only hit ab work when prepping, and since im doing a practice prep AKA cut, Figured Id start doing some ab work
So 5 sets of rope crunches to start it off sets of 12

Triceps v bar extensions
Rack Close Grip Bench almost like a partial-185(8)205x2 (6)
Overhead skullcrushers(machine) 110x12 150x12 180x6 150x12
Then Overhead ropes burnout with 25 reps

OVerall I feel giving tris there own day will help me out a lot, on this day I will have a hard calf workouts. Im guilty of only training calves here and there, but now Im going to devote time for them on this day and on other day a wk.

Other news, just ordered scivation novem and xtend. So im happy with those so my supplement regiment starting monday will go as follows:( yea i like telling people my supplements unlike a lot of people i feel)

Pre workout: 2 scoops scivation novem+2 additional grams of beta alanine+3grams of DAA
+2 grams of citrulline
Intra-3 scoops of xtend+2 grams of citrulline malate(to help save some xtend)
Post workout-70g vitargo w 5 g creatine mono then 15 mins after that 30g scivation whey
I: only take bcaas when cutting such as xtend,chaind out. Trevor recomended xtend plus all the bulk powder i use is primaforce. Im a big believer in their company, and products, sponsored athletes etc. And xtend has always been a great seller, and taste good. So well see how it goes.

In my eyes besides genetics bodybuilding goes like this(for natties)
5%-supplements
20%-Training/intensity
5%-sleep/proper rest
70% diet

Jrich54338

05-21-2011, 03:07 PM

jaredmus

05-21-2011, 05:16 PM

I checked out the pics buddy, looking pretty dope right now. If anything I would say do a mini cut, for maybe 2-3 weeks like i think your doing now. Your width is really good, and thats what them judges look at.Overall i would say this bulk was an A+ you WILL look like a different bodybuilder up there fo sha. Loved talking to you yesterday man.

like a fart in the wind :)

Joe rich in this Bi*cH

thanks my man,
Yea bulk was a+ for sure kev said so to, so btwn, you kev and trev, along w brody, Ill take those words of everyone agreeing that I did real well, as a positive.
2-3 Weeks, haha I wish, im going to do a little longer actually probally tripple that. So around 7-10 im guessing. For now.

UPDATE:
Been dieting for 7 days now I know nothing special in a contest prep forum.
Only note this week, lost a little water weight probally, Jsut from eating clean, my offseason was about 1-2 cheat meals a day so taking those out, lowering sodium from fast food pizza stuff like that, your bound to lose a little water weight.
for the next week im repeating exactly what i did this week. No cheat meals

Foods consist of:Chicken, eggs, 93/7ground beef 90/10 ground turkey, oats,brown rice, wheat pasta, and once a day 2 pieces of whole grain double protien bread. Then some peanut butter,almonds and olive oil.

Doing this for one more week, then I will add in one cheat meal a week, probally on chest and bicep day bc, my chest is my weakest bodypart.
After week 3 I will start with some cardio as well, 3 x a week for 20 minutes, and moderate intensity.
As for now those are my only plans until I start leaning out. I will have new pics next saturday to see if 2 weeks of dieting did anything for me :)

jaredmus

05-27-2011, 11:23 AM

THE WORKOUT:
Old school dorian pullover machine 3 warm up sets of 15
HS ISO REverse Grip Lat pulldown 3 sets of 12-trying to squeeze the muscle the best i could
Wide GRip Lat pulldowns-Seated very upright trying to use all back no arms, 3 sets of 12
Bent rows- 2 sets of this and 2 sets of the supported bent row reps ranged from 8-12

FST-7-HAS iso low row-really got the back fired up

Ok so in about 9 weeks I am going to do a in the gym hardcore style photoshoot with Jimmy Murtaugh. Im pumped about this will really give me something to strive for.
For 2 reasons, MY prep for whatever show I do next year will be about 15 weeks long.
Ive been dieting for 2 weeks now almost :) and the shoot is in about 9 weeks. SO it will give me about 11.5 weeks of dieting for the photo shoot, so I should have a pretty good idea of what I will look like on stage about 7 months later :) but my condition will be a little behind obv about 3-5 wks out in the shoot. My plan is to surpass my last year MArch 2010 condition and be bigger , and have that be my 4 wk out condition if that makes sense.
Next year on stage after a 2 year offseason Im hoping to be about 18lbs heavier with better condition, which will be Straight freaky!!
I will have updated pics every 2 wks on a saturday or sunday.

jaredmus

06-01-2011, 04:19 PM

Front squats 135(6)185(8)225(6)275(5)225(6)185(6)
Leg press, 6pps(10) 7pps(8) 8pps(8) 9pps(6)x2
Leg extensions 3 sets of 15 just squeezing the best I can with a good negative

Stiff leg deads-135(5)225(6)255(6)285(6)315(5)x2-did these about 5 inches off the ground to help get an extra squeeze
Seated hamstring curls-3 sets of 12 really letting it stretch at the top squeeze it as hard as I can at the bottom

Abductor-3 set sof 12 super slow on the negative 3 second squeeze.

Overall REally good workout, Legs are starting to come in just a tad, with the diet.
So Il probally post pics or vid sunday, after 3 weeks of dieting.

jaredmus

06-02-2011, 06:27 AM

DIET update:
I feel Like Im losing just a little to fast nothing crazy but i have been dieting for 2.5 weeks and getting leaner a lot leaner For me.
So im going to up my carbs about 50 and protein about 25 and see how that goes leave my fat where its at.

Supplement stash
Scivation Novem-great stuff
Green Apple xtend-its getting better tasting the lower I go in the tub :)
Scivation whey-Love it
Genr8 Vitargo-100 grams POWO - keep me full and spike that powo insulin
Primaforce Beta alanie

Yeah buddy
New macro breakdown

Protein-255
Carbs-425
fat-70

So far so good

jaredmus

06-02-2011, 05:40 PM

Ok starting to really get into my workouts now like never before!!!
going to be bringing up these lagging bodyparts(calves,triceps,chest)

TRI Workout-
Incline Close Grip Bench Press-IF you think its odd or have never tried it give it a go! Kevin tought them to me and there is no arguing with his triceps. Show in the link below
http://www.youtube.com/watch?v=BopPQ0BZhz0
So 2pps(12)2pps+15pps(10)2pps +25pps(6)x2
Decline Skull Crushers-HARD AS HELL-25ps(15)x2 35pps(10)x2 40pps(9)
Vbar Extensions-4 sets last set did a double drop. Each set was 15 reps with a crazy pump!!!!!!

Calves-Nothing crazy at all ;) Just trying to get 1/2Inch on by next april
3 sets seated calf raise
3 sets of top presses on the leg press
First day using vibram five fingers for calves, definately felt it a lot more!!

jaredmus

06-05-2011, 02:04 PM

Ok 3 weeks into the diet heres a posing vid.

NOT HAPPY AT ALL where im at cardio will start this week photo shoot in a little over 7 weeks!

http://www.youtube.com/watch?v=mKtW6DCLJI8

Jrich54338

06-05-2011, 06:41 PM

OoFaP

06-05-2011, 07:00 PM

jaredmus

06-05-2011, 07:18 PM

Jared, Im gonna give it to ya and Im gonna be raw with it. The size you have put on ESP. on your legs I can tell will be unmatched, really shows you lifted heavy in the off-season. Upper body looks bigger and fuller for sure. There is no reason and I mean no reason to be un-happy, right now its you against the fat on your body, once that starts going bye bye im sure you will be happy no doubt.

like a fart in the windy city

Joe my main man, thanks I appreciate it, I bet the tone in my voice on the phone today you have not heard very often. I know Il get lean once i throw some cardio in in about 10 hours.
So Just keep things rollin and well see what happens in about 2 weeks when I take a new vid :)

jaredmus

06-05-2011, 07:25 PM

You put on size but you are also a lot fatter than I think you believe you are. Make sure you give yourself plenty of time to diet. From where you are now you need at least 24 weeks to be safe in my opinion. You're at least 40 pounds over a real lean stage weight. You did get a lot bigger so good job on a successful off season. You can do well as long as you are honest with yourself and give yourself enough time to get shredded when the time comes.

yea im def not happy with the amount of fat, i did think i was leaner, i think 40lbs is a little excessive personally. i was thinking more along the terms of 25 but you know your shredded cant argue with that. so def take your opinion into consideration

jaredmus

06-12-2011, 02:36 PM

OK HERE WE GO!!!
After a week of looking at my posing vid and getting feedback I realized its time to step it up.
SO this week in the morning I woke up
would have 35 g vitargo, 2 g citrulline, 2 g beta alanine, 100mg caffeine and go for a one hour walk.
On the walk I would try to squeeze my glutes and hams real tight every step. Then Id walk about a mile to the track and my college(SUNY BROCKPORT GOLDEN EAGLES) and walk up the bleachers sort of like a lunge, then come down sort of quick, because in ex phys I learned decline put the most stress on your muscles. then I would walk one lap(1/4 MILE) on the track Backwards. It would hit my calves and different parts of the leg you just dont hit during regular walking.
On top of that 2x a week im doing plyometrics as and extra credit project for MY exercise and kinesiology class.

So this week after speaking with kevin, and another training partner, we decided to just stick to the elipitcal POWO 4 -5 week for the next 10 days or so , 30 minutes, and trying to keep the heart rate under 150.

Aside from that DIET WISE. Im eating more protein, Keeping carbs around 350-400 on Leg, back , chest+ bi days, then shoulders day and then tricep day(yes i have a tricep day) lower them to around 300 or so, then off day 2x week I lower them to 250-275. Depending if im doing cardio or plyometrics on those days.

Other news joined a pretty good gym in spencerport NY Atlas.
Then yesterday went to the NPC mr rochester and saw phil heath and kai greene guest pose it was straight SICK. KAi made phil look like a baby!

Next week I will take a posing video, and see where im at and hopefully Ive made some improvements

WEIGHT TODAY is 212, so im down about 3lbs in 4 weeks and look better then were i started!!! SO im pumped for another GOOD Week, after a not so good first 3.

LESSON LEARNED, DOnt get super sloppy in the offseason!!! Do some cardio then TOO

jaredmus

06-13-2011, 06:45 PM

Quick Update, been training with a real freak whos helping me push just as hard as ever.
He is a middle linebacker for Brockport , and Our football team is pretty good for a D3.
Hes deadlifts 650, squats 585, and benches 395, hes 5 "11 220, and semi lean.
So he close to my size before I started diet. INtensity it SICK!!!
Im taking some of his explosion and loosish form, and hes taking my squeeze lighterweight feel the muscle. Where combining them and getting the best of both worlds. DEf going to start filming Because things are going to get NUTS!! TRaining harder then ever, and dieting and cardio, this should get good quick!

The workout!

Squats(THESE WERE ALL SUPER DEEP, hitting the saftey rack every time)real slow and sat in the hole for a bit before popping up, and for a change I didnt use my belt.
225(8)275(8)315(8)365(7)405(4)-
RDL-135(5)225(5)275(8)315(6)365(6) 365 rest pause did 10, 5, 2, 3-hard as hell
LEg press-5pps(12)6pps(12)7pps(8) 6ppsSUPER SLOW(8)
LEg extensions and lying leg curls superset
Standing leg curls supersetted with hip abduction,
Then hit a little foam roller for a change (ROCKED MY WORLD)

today was a great workout insane form and intensity!!

So things are going to start getting real!

tsajdak

06-13-2011, 07:21 PM

jaredmus

06-13-2011, 08:06 PM

Workouts still looking insane in here. What else is new? Whats been going on up in WNY? I'll be up in Buffalo a few times over the next few months, including a week in August. We should try and get a workout in.

Just taking Kinesiology up in Brockport, and believe it or not its a real tough class espc when its in the summer done in 4 weeks, Its good because your on top of it every day and its only that one class im taking but at the same times its hard because its so quick, but im doing my best its wake up , cook, class, library, gym study so not a ton of fun but its getting done and making me work real hard

Yea man, il be here till aug 6 then going home for a little doing a photo shoot if i get in shape haha. then il be back up here aug 26 when school starts idk if that crosses over with your times, but it would be sick to train with you and justin.

things are going well will take some pics this wknd, with a much improved physique from the previous video

jaredmus

06-16-2011, 02:41 PM

Triceps have been a lagging body part for me And i have been trying to bring them up the best I can, so this video should get me in the mood to bring that body part up by next april!!

http://www.youtube.com/watch?v=EnxdvMephxk

Evan Centopani,
My favorite bodybuilder by far, motivationally hes great, His physique is crazy, Condition is sick, Everything That is important to be a role model in this sport!

jaredmus

06-16-2011, 05:41 PM

So today was pretty good!

Straight bar press down did 4 sets, last set double drop
2 sets of dips 12 reps, then 2 sets w a 25lbs on the belt-2 sets of 10 reps
Straight Bar Skull crushers-95(10)115(10)
Incline Dumbell Extensions 25(15) 35(8)x2 32.5(12) 25(12)x2
Overhead rope extension 3 sets of 20 reps

OVerall wanted to try something a little new tried to hit the skull crush movement from 3 different angles and equipment.
It was sick good pump, really good, did some abs and 25 mins of cardio, things are starting to come together will take another posing video this wknd

jaredmus

06-17-2011, 05:53 PM

Ok today, I just felt like CRAP all day long, idk, Class is just draining me I guess, Im doing plyometrics for extra credit 2x a week and IDK its just different type of training, and its rocking me haha. Then 3 hours kines classs,, followed by about an hour-2 hours of studying right after then gym then cooking, so I just think im gettting a little tired. But is GO TIME NOW.

SO for the Ok workout. Some parts were good others I didn't like as much

Warm up 2 sets of pull ups for 8 good squeeze at the top down slow
Bent Tbar rows on HS machine(feels better)3 pp (12) x 4 squeezing all like crazy
Wide Grip Pulldowns-190(11)200(11)220(9) 200(8) DS 160(6)

HERES THE PART IM UPSET ABOUT
deadlift
315(10)405(8) 455(5) 475(1) usually can do a lot more weight then this have not been deadlifting as much, as I have been trying to use other exercises to hit more back I notice if I deadlift It effects the rest of my workout negatively so now Im only deadlifting 1-2 a month.

FLEX Leverage machine ROW-4 sets of 12 Squeeze the muscle to the max.

Overall REally not happy with the workout rocked my back good ,just not happy with the deadlifts, so NExt week Im going to step it up a notch.

Looking foward to training chest and bis sunday, then a posing vid as well

jaredmus

06-19-2011, 12:15 PM

Ok as the title goes, insane workout today which I will get to, then, when i say next big thing, well big things sometimes come in small packages, my friend nick trickett is going to do his first bodybuilding show. Hes about 5 "4 or so around 161 lbs and around 10 % bf. hes 16 weeks out doing minimal cardio starting his diet in 2 weeks. I always had a feeling since I started this that I would be better at coaching or prepping others then myself. Not to say I dont work hard and try to make the best with my average genetics, but this kid has great genetics and a sick work ethic and I think is going to shock a lot of people come October.

Workout CHEST + Biceps

Incline BB Bench Slow Reps 135(20)155(20) rest pause, 165(20) rest pause, 145(22) Rest Pause-This really shocked the muscle Like crazy

Wide Grip Decline HS-1pps(20)1pps+25(15)x2 2pps(15)x2
Incline flies-with a super wide stretch and slow negative 30(12)35(12)35(12)40(12)DS 25(9)

Flat Bench On smith-1pps+25(10)x2 2pps (11)

Biceps-
INcline Dumbell curls, 35(12)40(7) 37.5(11)x2
Cable Curls-110(15)120(10)130(11)
EZ Bar Spider Curls-25ps(8)x2 then 2 set of 20 each side to failure.

Sick workout really shot, then did 20 mins of posing followed by 20 mins of cardio.

Here as vid of nick on our last set!

http://www.youtube.com/watch?v=AQNEDzsN7v0

jaredmus

06-20-2011, 06:12 PM

Today was super hard

Squats-225(20)255(20)275(20)rest pause 13 then 7
Walking lunges with 135lbs BAr-20 steps each leg for 2 steps
Hack Squats all were 5 reps-2pps 3pps 4pps, then 5 pps for 2

Standing ham curls 3 sets of 15 reps with 40lbs{old school machine)
Seated Ham curls-3 sets of 15

Overall
Super hard workout, the high rep squats killed me!! all were slow on the way down, sit in the hole for 2 secs then come up, stand at top for 2 count back down

REALLY good workout!!

jaredmus

06-24-2011, 12:15 PM

Getting ready to hit the gym taking a break from studying for my final on monday.

Watching this to get me in the mood to go tear it apart and build it up!

http://www.youtube.com/watch?v=MZZ-MV3YFME

My man evan showing how its done

jaredmus

06-24-2011, 04:54 PM

Back day!!!!

Reverse Grip Pull downs-150,170,190(8)warm up
220(8)x3
Dumbell rows-all were sets of 6, 75,90,100,110,135x2sets
Tbar cable rows-150,170,190,220-by 8, 240,250,260x9
Deadlifts off 4inch box or so-365(8)405(8)315(8)-just new to me but definately harder

Today was good im pumped finished with some pull ups overall great workout today.

After my final monday, going back home for a week to train with my normal training partners, see my family not worry about school. Should be a good week for bodybuilding im really excited. Also meeting with the photographer for my photo shoot to discuss a date, place time. Il try to get some pics or vids up early next wk

jaredmus

06-25-2011, 08:36 AM

Ok in attempt to get ready for my photo shoot and start getting my body ripped im going to try something my body always responded good too.
Off days for next 2 weeks will be keto diet.

Meal plans will be as follows

Meal 1-3 whole eggs 5 whites + tblsp pb-48 g protein 20.55 g fat
meal 2-10z lean ground beef 95-5- so 10.5 grams of fat or so around 59 g protein
Meal 3-PRE WORKOUT- 8 0z chicken breast w some veggies(broccolli) 54 g protein , carbs Trace from veggies 5-10 at most

Meal 4 POWO-30 g whey
meal 5 same as 3+2 tbsp pb 16
meal 6- 50 g whey 1 one tablespoon olive oil in the shake-50 g protein, 14 g fat

Macros 295 P carbs-trace, fat around 73 w trace fats included

657 cals from fat 1180 from protein
Extreme low cal total of 183 as of now,

thats just a plan Im going to try for 2 weeks see what happens so in 2 weeks that will be 4 off days so it will be 4 out of 14 days under 2000 cals Im curious to see how it goes

and here is a pic of my legs after about 6 weeks of dieting, taking off my crappy phone

jaredmus

06-26-2011, 06:55 AM

Update:

Woke up after no carbs after 7pm last night weighed in this morning at 206.2.
SO 6 weeks of dieting down about 8.5-9.5 lbs.
I feel i have improved a lot and would like my offseason condition to stay here, and try to be 210-211 at this condition. Offseason end in mid december.

Other news haha
Diet for next 2 weeks.

training days since i already posted keto diet for non training days above.

Meal 1-8 egg whites 1/2 cup oats-
Meal 2-8oz chicken w 1 cup rice or 1/2 cup oats
Meal 3-same as 2
Pre workout 35 g vitargo
Powo 70 g vitargo, 30 g whey protein
Meal5-2 whole eggs 7 whites, 1/2 cup oats
before bed-50 g whey, 1 tablespoon olive oil or 2 tablespoons pb.

Thats the plan so im lowering fats, carbs a little upping protein and then keto on off days.
Taking a break from studying going to the gym soon to hit chest bis calves and some cardio.

So lets do it

this vid will get me going

http://www.youtube.com/watch?v=RfnxxLZi0TM

jaredmus

06-26-2011, 11:27 AM

Ok workout:

CHEST:
FLAT BB BENCH-135(15)225(8)245(8)260(5)265(4)
Incline Dumbell press-60,80(12) 95(10)x2
Incline Hammer Strength-2pps 4 sets of 15
Cable crossovers.

BIS:
EZ bar curls-25ps (12)2 sets, 35ps(10)50ps(6)x3
Hammer curls-37.5 45 50 50(8) good squeeze slow eccentric part of the movement
Then some behind the head cable curls

Afterwards, was posing in the locker room and some guy had a DR joe shirt on and started helping me with my posing, 30 minutes of brutal posing my legs are so sore feels like i just had a leg day then climbed mt everest.
But Im pretty sure Il be hiring a prep coach, just now deciding btwn dr joe and 3dmj.
SO I have to see were my finances are at and what my goals are in october time. THen well get it rollin from there and hopefully bring a really sick package to the stage next spring

jaredmus

06-29-2011, 02:06 PM

sO DID a practice photo shoot w jimmy murtaugh today and these are 2 pics he liked so chekc them out tell me what ya think, doing the real shoot in 4 weeks

andyboi

06-29-2011, 05:15 PM

They're going to look EPIC in 4 weeks bud. EPIC!!!!!

jaredmus

06-29-2011, 06:25 PM

They're going to look EPIC in 4 weeks bud. EPIC!!!!!

thanks man, theyll look even better next april if i decide to team up with berto or dr joe ;)

andyboi

06-29-2011, 07:28 PM

Dr Joe?

I know berto is the man based on my experience :) No doubt, either way you will dial those wheels in and we'll all be screaming 'isthisrealife?' :O

jaredmus

06-30-2011, 05:58 AM

Just one more pic
and old song thats is how i feel right now cant wait

http://www.youtube.com/watch?v=CvUFcGHb9vM

jaredmus

07-01-2011, 11:34 AM

http://www.youtube.com/watch?v=v-BRJv8nI38

quick vid to pump me and anyone else up

Heading to the gym to train back w my boy brody bloom , just came in 3rd in light heavies at the herc.

PUMPED TO GET iT DONE maybe some film today

Jrich54338

07-01-2011, 03:28 PM

Jared always love talking to you on the phone bro, good mind set right now, and strong as an ox, When its time to get nasty nasty and your deep into a prep, im gonna push your jack hole to the next limit, keep it up and it will pay off big time.

jaredmus

07-01-2011, 04:06 PM

jaredmus

07-01-2011, 04:11 PM

So once again training with brody bloom was not a let down, I attached a pic of him from his show!! 20 years old and a tank and in good shape.

Back workout:

T bar pulldowns-180(15)200(10)200(11)DS 160(7) 130(7)
Henly rows-video attached- 165 (20) 185 2 sets of IDk haha
One arm iso high row-3pps(15)3pps+25(13) 4pps(8)DS-3pps(11)2pps(15)
Then did dumbell pullovers supersetted with Hyperextensions with a 25lbs plate

This was a sick Workout really intense. Did 12 mins of hard stepper followed by 10 mins of posing great workout

http://www.youtube.com/watch?v=xwyMdJxWlm4

sitting around 205 in this vid

jaredmus

07-03-2011, 09:17 AM

7 weeks in today, and down to 204.5. so down about 10-11lbs. Im happy with it so far, next 4 weeks its going to a new level more cardio, more food, harder training, and I will be taking my fav pre workout supplement again animal rage, just bought the new flavor pretty pumped.
Liked novem but had to take 4 scoops for it to be effective and I bought it for 25 with shipping making it a little over a $1 a serving rage is about $.85 cents a serving or so and gives me more of an amped up feeling.

Im pumped to get it going, and more excited that right after my photo shoot I will be going to Universal studios in floida and more importantly harry potter world, im a huge fan cant wait, espc to eat all the foooood

jaredmus

07-04-2011, 10:11 AM

Chest workout:

Incline Dumbell press-85(15)100(12)110(7)x2 DS 75(9)
HS PEck Deck-170(12)190(12)220(7)DS 160(9)
Decline HS-3pps(7)x2 3pps(5)x2 second set drop set-2pps(7)
Incline HS- 2pps(10)2pps+25(8)x2

BICEP
Preacher curls machine(machine light)170(12)x2 185(8)x2 DS 130(12) 80(8)
Incline Dumbell curls 30(11) 35(10)x2 DS 20 x 8
Cable Hammer Curls

Finished with 25 mins of cardio, pressed for time have to drive back to school this week its going to be sick!! Animal Rage should be in tmrw, new diet starting tmrw, new cardio, possible seconds sponsorship this wknd! pumped!!!

jaredmus

07-05-2011, 12:52 PM

Ok so I was texting my man kev, about an hour before my workout going over my plan what i was going to do at the gym, and telling him i stiff leg deadlift every other workout on top of my normal hammy routine. I got a text that amped me up like no other,

"I was going to say you need to hit em a LOT more than that, your hammies suck b@lls, you need to bring those up"

And i sort of responded with an excuse that not a lot of natties have GOOD hams,

next text
" no not like most other natties , quit makin excuses"

Ok so Kev and I have a love hate relationship I love him he hates me, haha jk, were good friends. And his constructive criticism has helped me a ton in the past 2 years.
And i hope to have leg development like his one day.

THE LEG WORKOUT:
Leg press-5pps(12)6pps(10)7pps(10)8pps(9) DS 5pps(11) 3 pps (7)
Hack Squat-3pps(11) 4pps(7)x2-HARD AS HELL

Heres where I had fun and really worked.
I super-setted Leg extensions with Squats only break was walking back and forth to squat rack and leg extension and addding weight on both. So it was fast paced.
Whatever weight I did on the leg extensions I added 15lbs to the squat rack, both were reps of 10 for all 5 sets, and leg extensions and squats were both slow and controlled reps.

L. EX-120(10)150(10)180(10)210(10)x2
Squats-135(10)165(10)195(10) 225(10)x2
That was as kev would say"KILLER" really hit the muscle Hard.

Then since my hammies are bad I hit them hard too!!

Lying LEg Curls-55(12)70(12)x2 85(11)
Dumbell SLD-55(15)80(12)110(10)120(10)x2
Standing Leg curls- 35(12)40(12)x2 50(10)DS 30(9)-really squeezing and trying to feel it.

Then hit some hip abductors and -these were slow and controlled then in btwn sets squeezed glutes for 15 seconds as hard as I could!

SICK WORKOUT!! legs will not be a week point come next spring!

jaredmus

07-06-2011, 01:05 PM

http://www.youtube.com/user/musclefactory2010#p/u

Ok about to hit the gym but quick.
I use to think zhani made the best motivational bodybuilding videos, i like this guys better

Side note started reading the alchemsit after kev recomended it to me said got him into a state of motivation so we'll see.

jaredmus

07-06-2011, 05:03 PM

ok so been playing with my diet upping my fats, lowering my carbs, by fats i mean primarily peanut butter and olive/canola oil, and my body is responding great! a lot more full and vascular!!

TRICEP workout today:
SKull crushers-95(12)100(10)110(8)120(5)-DS 85(8) 65(16)

V-bar rope pressdowns(light stack)-125(15)150(12)x3DS120(10)95(9)
SMITH MACHINE CGBP-2pps 3 sets of 12
finished with 2 sets of reverse grip cable pushdowns

overall great workout, used the new animal rage slaughtermellon which I highly recomend!!!
And had a great workout and the leaner I am getting the more it looks like my triceps will be an ok and not weak bodypart come next spring!

jaredmus

07-07-2011, 03:00 PM

Shoulders today:

Side Laterals-warm up 15,15,20(15) 30(10)30(10)35(9)35(7)DS 25(7)
Dumbell Press-75(12)80(10)80(8)80(9)DS 65(6)50(8)
Rear Dumbell Flies-15(12)20(12)x2
Front Dumbell Raise-35(12)Warm up-50(10)x3sets last set drop to 35(12)

finished with some smith machine shrugs. and 10 mins of cardio on top of my 30 mins this morning
Overall great workout! Super High Intensity about 3.5 weeks out from my photoshoot(this is just a shoot to get pro pics to start building a resume and to send in to magazines, so I can try to get in a magazine, thats one of my goals so well see hopefully next spring when I diet down for my show I will have the chance to get in a magazine)
I will be using Jimmy Murtaugh and the guy is great !!

jaredmus

07-09-2011, 01:19 PM

So its just about been about 8 weeks of dieting and im down to 202.5.

Its crazy when you get in the diet zone how quick it goes.

But anyway had sick Back workout today was one of the best ever went to jim rockells gym samsons and its sick there

Warm up-MAchine Pullover(like dorians)-3 sets with 150 for 12
Neutral Wide Grip Pulldowns- 170(12)200(10)220(9)x2
Deadlifts-All these add 10lbs old school 5lb clamps on each side
225(5)315(5)405(5)495(5)515(2)-Super happy with these as im down about 13lbs from when I use to pull 550 for 6

HS one arm iso row-135(8) 155(8)175(8)
HS Behind the neck Iso lateral Pulldown(SICK) 2pps(15)3pps(8)x2 3pps+10(7)

Then Burned out with an old school row machine 40 reps with crazy squeezing and slow negatives.

Old school standing calf raise-terrific felt great
Donkey calf raises-sick just love this gym

Then did 10 mins of posing no cardio.

Oveerall really happy with the workout and the way im starting to look!!

goin to this gym 1-2 more times this week tmrw for chest and biceps,

Really pumped having sick workouts and shout out to my training partner caleb, starting DE and Brockport this year strong as an ox really pushing me.

jaredmus

07-12-2011, 04:57 PM

Ok so I have been prepping a friend of mine for fall shows, straight up the kid has nasty genetics about 5"5 158lbs. Hes losing bf but staying the same weight! His work ethic is insane , I have trained with a lot of good bodybuilders, top ranked natural, npc national qualified and natural pros and ifbb pros, and this kid is the hardest worker out of all of them.
I will try to get some pics up soon! His genetics are insane and has never really trained legs that hard. Me some one with ok genetics but terrible legs, And have been killing them for the past year like to think That I traing legs a lot harder then most people. Not that everyone doest traing hard But I go out of my way to torture myself on leg day.

THE LEG WORKOUT:
Leg extensions warm up 110(20)x2 just warming up the knees
Squats-22(10) 365(6) 345(7) 315(8)x2-Saw kevin english starts heavy some weeks works lower gave it a try
Barbell Hack Squats-225(15)325(8)375(10)
Leg extensions 21 style-7 partials at the bottom, 7 partial top, 7 full-these are killer did 4 sets

Stiff leg Deads-135(12)225(12)325(8)365(10)x2
Seated Leg curls supersetted with Abductors-Pain at its best

Finished with 1 set of stadium bleachers as hard as we can go then 3/4 mile jog 1/4 mile sprint and little stretching and overall it was a great workout legs are killing me!!!

http://www.youtube.com/watch?v=MjwFe6okyUw

just a quick song thats getting me super motivated!

Leg day is just idk... Still not happy with them so this is just how i feel Im never giving up with them and just going to keep blasting them till there a strong pointt on stage

jaredmus

07-13-2011, 04:32 AM

Untill the new photo shoot in 3.5 weeks I have one more pic,, that I cant wait to embaress come 25 days

this is probally my best shot a crab most muscular

Webber91

07-14-2011, 02:56 PM

You're 19?!?!?!

fml.

Seriously bro, you look phucking ridiculous! Huge potential for this sport.

jaredmus

07-14-2011, 05:23 PM

You're 19?!?!?!

fml.

Seriously bro, you look phucking ridiculous! Huge potential for this sport.

thanks you sir.
It will be getting ever more insane now that the warrior from this contest prep section has been running his mouth to people about me.
I want to say this in general if you have something to say to me
this goes for anyone in any aspect of life.
MAN UP SAY IT TO MY FACE

Webber91

07-14-2011, 05:34 PM

thanks you sir.
It will be getting ever more insane now that the warrior from this contest prep section has been running his mouth to people about me.
I want to say this in general if you have something to say to me
this goes for anyone in any aspect of life.
MAN UP SAY IT TO MY FACE

Haha that's definitely one thing that irks me about people in general. I've learned to just not give a damn what anyone has to say about me, no point in letting other people's words affect your stride.

Obviously I don't know the details on your situation though, hope it all works out mate.

jaredmus

07-14-2011, 05:36 PM

Haha that's definitely one thing that irks me about people in general. I've learned to just not give a damn what anyone has to say about me, no point in letting other people's words affect your stride.

Obviously I don't know the details on your situation though, hope it all works out mate.

all works out. I forgot who said it but if you have someone talking smack, it means your doing something right, look for a posing video soon, photo shoot in 25 days! things are about to get nasty

Warrior9

07-14-2011, 05:39 PM

lol what dude?

why don't you ask me or something before making something in your log, idk what you are talking abbout man.

jaredmus

07-14-2011, 05:42 PM

lol what dude?

why don't you ask me or something before making something in your log, idk what you are talking abbout man.

dont talk then play stupid pretty simple, run your mouth about kevin too. thats not even to drag into this. Do you and im going to do me. Hopefully we meet on stage one day!

jaredmus

07-17-2011, 11:19 AM

Ok so first off.

Id like to thank Jim Spencer of Nutrishop New hartford for sponsoring me and my training partner and very good friend Stefano Iodice for our upcoming 2012 competion season.
I highly suggest you look through there product there will be an online order form very soon.
They carry some new brands that people may not have heard of but the profiles of most of the products are insane. Cellshock, nu tek , vitasport along with all the other big names. The prices are good and shipping is even better, once the online order store is up I will let everyone know. Almost all orders come with a shaker and towel as well.
Go there and like it to see prices products deal etc
http://www.facebook.com/profile.php?id=100001688984247

Second order of buisness haha, Went to a sick gym today just outside rochester. Called boundaries. Joe christiano promoter of many local shows in WNY trains all his clients there. Very nice gym and good prices too for day pass monthly passes etc. A lot of good hammer strength and icarian along with other sick cybex stuff had a sick workout and joes a real good guy, shows run smooth too.

http://www.naturalmuscle.com/

Now finally on to a sick BACK WORKOUT:
Bent Barbell rows -135(12)185(12)225(9)250(8) 275(5)-wouldn't get sloppy so stopped
HS ISO pulldown-3 pps for 3 sets of 12-did grab the handle but the actual machine saw kiyoshi moody do it in an rxmuscle vid gave it a try.
HS iso low row(fav back machine)-1pps(20)2pps(10)x2 3pps(10)x2-DS 2 hands at a time 2pps for 15
Rack Deads(about 6inches off the ground)-225(10)315(8)405(6)495(5)DS 315(8)-real slow on the way down and up trying to squeeze so hard.
finished with A behind the neck plate loaded iso pulldown-3pps(8)x3 2pps+25(12)x2

Did some light BIS-concentration curls-20(15)30(10)x2 35(8) Ds 20(8)
Barbell 21's-(alternated close and wide grips each set-45,45,55,55.
finished with one set of dumbell reverse grip curls with 20's for 15 then straight bar reverse grip 60lbs for 12.
Did some standing and seated calf raises and 20 mins of stepper.

GREAT WORKOUT lots of vascularity Terrific Pump. Couldn't ask for anything more except maybe 20 more lbs of muscle at some point haha, its ok to dream right?

Jrich54338

07-17-2011, 11:34 AM

jaredmus

07-17-2011, 01:35 PM

congrats on # 2 man thats awesome, im glad you backed of rows before sloppy started to happen, mad people in my gym get sloppy, why really bother, no point keep training like a freak and the 20 is not so much a dream no more.

your gangsta friend from BLO

gangsta friend i want to get out there to train with you . Me and nick are goin to train legs at good old tuttle north come tuesday at 4pm if youd like to join? if not possibly fri or sat or sund il come to you haha

jaredmus

07-18-2011, 02:43 PM

Ok chest is still a lagging bodypart for me and my shoulders are a strong point which makes my chest look even smaller :( Ive been giving it my all and hopefully it will look on par with the rest come spring 2012

The workout

Flat dumbell press-60(15)80(15) 100(8)110(7)110(5) DS 85(5) 65(5)
15degree incline smith press-2pps 3 sets of 10
Cable crossovers 3x12
2 sets of incline dumbell press with 90(10)
then finishe with smith machine floor press 2pps+25 for 3 sets of 5 supersetted with pushups to failure.

Great workout.
Side note tried a sample packet of superpump max today blue raz-tasted great and had a good workout plenty of energy.
solid pre workout IMO. Nice change from the taste of animal rage slaughtermellon which is super strong. and i dont like to much maybe a 6/10, old flavor orange 2/10 and the superpump blue raz 9/10.

Just my quick take on soome pre workout supplement advice

jaredmus

07-18-2011, 05:10 PM

http://www.google.com/imgres?imgurl=http://media.shopwell.com/kp/7198612062_full.jpg&imgrefurl=http://www.shopwell.com/alfs-natural-nutrition-cereal-ready-to-eat-brown-rice/cold-cereal/p/7198612062&usg=__asULLx0nEKxUi2fLWX6s1QAGeu4=&h=273&w=181&sz=76&hl=en&start=0&zoom=1&tbnid=0Ez9JAKtMs4cCM:&tbnh=129&tbnw=86&ei=FskkTq_HDeSp0AH30cnJCg&prev=/search%3Fq%3Dnatural%2Bnutrition%2Bbrown%2Brice%2B cereal%26um%3D1%26hl%3Den%26sa%3DN%26biw%3D1280%26 bih%3D878%26tbm%3Disch&um=1&itbs=1&iact=hc&vpx=542&vpy=75&dur=155&hovh=218&hovw=144&tx=99&ty=128&page=1&ndsp=34&ved=1t:429,r:2,s:0&biw=1280&bih=878

been munchin on this lately, brown rice its the bomb

wrkoutfrq

07-18-2011, 05:53 PM

jaredmus

07-19-2011, 04:25 AM

dude, i go through like a bag every couple days lol... people can talk smack about it but i love puffed rice

o yea stuff taste great its just brown rice, even when you look at the ingredients were usually they throw in salt oils,, it just brown rice.

Even better today is a refeed day:) high carb what ever it is that you call it. Im going to miss my peanut butter today but not as much as im going to like munching on pure shredded wheat Cereal

http://www.wegmans.com/webapp/wcs/stores/servlet/ProductDisplay?productId=656224&storeId=10052&langId=-1

If you go to the calorie breakdown its sick for a high carb day, lots of fiber , carbs protein low fat.
aside from that I also am making sweet potato french fries which I have been looking forward to all day.
so i will have each of those 2xtoday.
plus vitargo half way through leg training (35 G) 70 powo.
then 2 other carb meals last meal no carbs
Im in a great mood today

jaredmus

07-19-2011, 04:46 PM

Leg extensions-sets of 30 reps once got to 30 did 8 negatives. 4 sets like this INSANE PUMP
Walking Barbell Lunges-135(10 steps each leg)185(10 each leg) 155(12 each leg)
Squats-185(20) Then 205(10) reverse drop-260(5)reverse Drop 305(5)-thats sick
Sideways leg press-2 sets on the machine reps were 15 each leg.

Stiff leg deads-I went then nick went-135(15)155(15)185(15)205(15)-really little rest

Finished with 4 75 meeter sprints was sick workout high intesity for sure.

one of the hardest workouts I ever had, Reverse drop sets are insane

jaredmus

07-20-2011, 08:40 AM

about to hit the gym if this video doesnt make you want to go traing biceps your nuts!!!

http://www.youtube.com/watch?v=apmI9a3AY8I&feature=mfu_in_order&list=UL

jaredmus

07-22-2011, 03:31 PM

OK decided to have a really different workout today tried to just destroy the muscle

Standing barbell press no leg movement-135(6)145(6)155(5)160(4)160(3)
100 rep side laterals-2 sets 40,35,30,25,20,15,12,10,8- as many reps as i can do with each to get to 100
Reverse Flies -20(12)x3 with good squeeze
Front barbell raise-45(15)65(12)x2 75(9)
then took something from tamer el guindy and crushed it

7's sorta like an fst7 thing but a giant set at the end

Neutral grip machine shoudler press-120(12)
Upright rows-95-(12)
Dumbell LAterals-25(10)
Behind the neck smith press-35pps(10)
Bent over dumbell raises-20(10)
Standing shoulder press with ez curl bar-75(10)-hardest part
Front plate raise-35(12)

that was sick def worth a try

then did 6 sets of shrugs calves and 20 mins powo cardio on top of the 30 mins i did this morning

jaredmus

07-25-2011, 04:35 AM

this is jsut a quick vid of the kid nick im prepping,
this is a potential 7 weeks out and most likely 9 weeks out.

there should be a full posing vid of both of us soon

http://www.youtube.com/user/aTRICK4u

jaredmus

07-26-2011, 07:22 AM

http://www.youtube.com/user/aTRICK4u#p/a/u/1/8-q75_OK1m4

ok the top video is me after dieting for 10 wks about 200lbs

and the second one is nick the kid im prepping he look sick 9 weeks out

http://www.youtube.com/user/aTRICK4u#p/u/2/vOg1ssnnarI

jaredmus

07-27-2011, 08:30 AM

http://mdtv.musculardevelopment.com/trenches/3600-in-the-trenches-with-shaun-clarida-qthe-giant-killerq.html

ok so Shaun clarida , I have always been a fan.
first time i met him was at a gaspari seminar at apollon gym in jersey he was posing, and i didnt know much about bodybuilding he was in an offseason and was shredded and biiig!
I was like gotta be juiced. He went on to win some arm challenge there.
then next time i saw him was
at my show march 2010 he trained michael charles, who won the teen class novice lightweights and went on to win like 4 more classes from march to september almost winning his pro card as a teen but lost to the overall winner at the inbf naturalmania. shaun knows what hes doing, from there ive seen him at about 3-4 shows working booths etc. always nice and knows me by name nice guy. Really motivating how he has been doing the past year tearing it up in the npc.
Anyway heres and arm training video of him that i thought would get some people going, the kid in the vid is michael charles, who i follow on youtube trains like an animal.
anyway off to train arms.

jaredmus

07-27-2011, 05:24 PM

Sick arm workout
seem to be getting stronger in the arm department espc biceps as this cut goes on

EZ bar Spider Curls-65(15)85(10)100(12)x2-got real amped up and just felt good plus had a spotter
Incline Dumbell curls-25(12)x2 35(10)x2
Close Grip Bar Cable Curls-110(12)x3
Finished with a big HAmmer curl drop set-40(12)35(8)25(12)20(10) 15(15)

Triceps-Rope Extension
Dips super setted with close grip push ups
incline skull crushers-65(15)85(10)90(9)100(7)
Chest bruisers-75(12)x2 85(9)x1 9(7) -these are nuts

Overall great workout great pump

Did abs and 25 mins of cardio in the morning -burned 320 calories in the am
20 mins post workout burned 255

so im happy with that tmrw i will do 2 30 mins bouts of cardio as it is my off day aiming to burn 400 each time.
My photo shoot is august 8th and after hearing some positive and some negative feedback i decided to kick it into gear!

So il be doing cardio 2x a day really pushing it on the cardio, and hitting abs a lot harder, on top of that upping protein lowering carbs upping fat, time to make it happen

jaredmus

07-29-2011, 04:04 PM

Shoulders today

Cardio in the AM-30 mins 400 cals

Shoulders
Dumbell press-85(8)x2
Front Dumbell rasie-50(10)x2
Smith machine shoulder press rest pause with stoppers at boards-2pps(8)x4
1 arm side laterals-30,35,40-12
Heavy partial side laterals-idk where i saw them but sick-60(10)65(10)65(9)

Overall good workout finished with 20 mins of cardio burned 240 calories.
Really stepping it up busting my butt.
so Il take another posing vid this wknd I feel I had a really good week so far

jaredmus

07-31-2011, 02:31 PM

SICK BACK WORKOUT!!

Close Grip Pull up-12 reps, bw +25lb (11) BW+35lb(7) DS BW-6
Deadlifts-315(7)335(7)365(7)385(7)405(7)425(3)445(5)375(8)-INSANE
Hammer iso low row
WIde grip Cable row
HS Behind neck Pulldown

Finished with abs and cardio
by far the best workout I ever had for back!
will have a posing video after 11weeks of dieting (today) tmrw morning or later tonight!

jaredmus

07-31-2011, 05:34 PM

http://www.youtube.com/watch?v=hGLfNghKkjg

heres another vid 9 weeks out , my training partner and friend im prepping for Paul iatomasis show

jaredmus

08-01-2011, 04:39 AM

heres my vid http://www.youtube.com/watch?v=xLLHA3IthCc

then for fun this is me 3.5 wks out last year, i know condition is not there yet, id say im about 5.5 6 wks out look now, but i think if you look at the 2 vids its clear to say i have added a solid amount of muscle on my frame this year

http://www.youtube.com/watch?v=Z8YYxRV2gWs

jaredmus

08-01-2011, 08:04 AM

about to train chest heres my song to get me amped up today

http://www.youtube.com/watch?v=UDmcPsPKkiU&feature=related

jaredmus

08-01-2011, 10:16 AM

3590633Chest with NPC Rochester Bench Your Body weight Champ!! John Kennedy King

So today I trained chest with a good friend of mine who won the NPC Rochester bench your body weight. He did 198x39!!! HEs a greak
Whoopitskevin can testify if this guy decided to do a natural show or local npc show he dominate, hes about 205 around 5.5%bf id say 6 to say really high, veins in triceps fully striated everywhere STRAIGHT FREAK atttached is a pic. But had a terrific chest workout. He pushed me like no other and I was really pumped up and with the photoshoot so close I absolutely took it to a new level today

Incline Smith Bench-(ALL weight are actual weight)-185(12)205(12)225(7)x2
Flat Dumbell press(Constant Tension)-70(18)85(14)90(10)95(8)100(5)
Incline Fly Press(not a fly not a press in the middle)-55(11)60(8)Rest Pause (4 more) 60(9)
Smith Machine Floor Press(Really Liking this)-225(6)245(5)255(5)265(2)+(3 w help)
Cable Crossover-50(20) 70(12)80(11)
Burnout with one set of push ups I got 8 he got 37.
Overall terrific chest workout When you have someone pushing you like that its insane. So yesterday had the best back workout of my life and today one of the better chest and tmrw heading to golds to train legs w nick where they have some sick leg stuff Im pumped

p.s that pic of john is about 1.5 years old only one a could find. Hes 20lbs bigger now and leaner.

jaredmus

08-02-2011, 11:28 AM

About to train legs
And what better motivation then this!!

http://www.youtube.com/watch?v=RfsQ2gBNQIk

I will be competing in the OCB next year and eventually would like to become an IFPA pro so this is the best of the best right here!

WoopItsKevin

08-02-2011, 12:13 PM

Slowwww down tiger, while I do agree john can do well at a local natural show, I disagree with you saying he'd dominate a local npc show....he probably wouldn't take his weight class (heavyweights) let alone dominate the show. Okay just had to clear that up. Have a good leg workout my man

jaredmus

08-02-2011, 05:56 PM

adamrochester

08-07-2011, 12:44 AM

dude your a fing beast 19 :| wtf ! 205lb first thing in the morning is my goal next year before my 21st in november ...... mirin what do those pythins measure at cold ?

jaredmus

08-07-2011, 05:32 AM

dude your a fing beast 19 :| wtf ! 205lb first thing in the morning is my goal next year before my 21st in november ...... mirin what do those pythins measure at cold ? thank you sir! Now Im around 197 or so. Have a photoshoot tmrw, so starting to put some carbs in tonight, (which some people may not like) but i know it works for me. yea man, Thanks for the compliments, Im pumped to compete this year and if everything is in play I will be working with alberto nunez! so just hoping to have a nice clean 4 month offseason now and then prep real slow and see what happens come the spring

jaredmus

08-08-2011, 06:18 PM

3609013360902336090333609043ok got some pics from my photoshoot today only a few i think there sick!

adamrochester

08-08-2011, 06:40 PM

thank you sir! Now Im around 197 or so. Have a photoshoot tmrw, so starting to put some carbs in tonight, (which some people may not like) but i know it works for me. yea man, Thanks for the compliments, Im pumped to compete this year and if everything is in play I will be working with alberto nunez! so just hoping to have a nice clean 4 month offseason now and then prep real slow and see what happens come the spring pics look epic man ! hell yeh you will surely come in diced ! he knows hes sh!t cant go wrong there , how long have you been training for and what age did you start ?

jaredmus

08-08-2011, 07:19 PM

pics look epic man ! hell yeh you will surely come in diced ! he knows hes sh!t cant go wrong there , how long have you been training for and what age did you start ?been training since 16 only been bodybuilding since a little after my 17th bday, but got serious in college so around 18

jaredmus

08-09-2011, 03:53 AM

HEres a few more pics Il have them coming all week/ IMO im still about 5 weeks out here.

jaredmus

08-09-2011, 09:20 AM

SIde note

Help me win a tshirt from ripped apparel, go to the link below and like them on facebook. They make cool stuff espc if your in good shape:) haha but none the less would love the support to help me get a free shirt from them, im sure im not the only one who has ever treid to get a free shirt from a compay
thanks http://www.facebook.com/?ref=logo#!/pages/Ripped-Gym-Apparel/206043812780472

Bronzebird

08-09-2011, 11:24 AM

Nice work J on getting the Photo shoot done! Your hard work is paying off, glad you could do some training with Juggernaut and Oxidane X this year!

jaredmus

08-10-2011, 06:26 AM

Nice work J on getting the Photo shoot done! Your hard work is paying off, glad you could do some training with Juggernaut and Oxidane X this year!

HEy man thanks a lot for helping out, Infinite labs definately makes some quality products had some great workouts on juggernaut.
Have to say its in my top 5 pre workouts man, its not the jittery energy even though I like that type 2 2-2.5 scoops it ranks number one for sure with the no2 properties. but as of now I like
dark rage in 1st- Animal rage in 2nd Juggernaut in 3rd, novem in 4th and like No shotgun as well.

jaredmus

08-10-2011, 06:34 AM

Ok so for the after my photo shoot i decided to hit a late night leg workout
Pre workout was 3 huge PB choc chip pancakes :) Giving my body and mind a little time to rest. Eaating mostly clean with one big bad meal a day :) Still doing my cardio POWO, Still training hard, Not taking a pre workout supplement or creatine for next 2 weeks let my body clense off of them a little.
Come Aug 22 I will be back on all supplements!
Looking at pre workout NO shotgun, Size on Max performance INTRA, then 105 grams vitargo and 25 g whey isolate POWO. And probally d aspartic acid.
On to the leg workout done at 10 at night

Squats-135,185,225,315,335,350,365,365 all by 5 reps except for last set of 365 which was 2-Overall not happy at all, It was a lot of volume just no caffeine and late at night was hard for me. This will be the worst leg workout up to the show
Then HAck squat from the hip. Idk if you have seen this machine the pad is at the lower back. much more akward.
Well 2pps(12)x2sets 2pps+25 for (10)
Then supersetted stiff leg deadlifts with LEg press. 275 stiff leg deads 3 sets of 10 super setted with 5pps leg press for 12

Finished with one legged leg extensions super setted with lying leg curls.
OVerall had a really insane pump and intensity was there in the gym. Just not my usual strength. Overall it was a different workotu supersets late at night but It was not terrible.

jaredmus

08-11-2011, 06:11 AM

just a few shots from the back
the last one is cool. I know its hard to judge condition while the shirts on but thats what the shoot was mostly with stringers on.

jaredmus

08-14-2011, 04:35 AM

http://seriousteenbodybuilding.com/wp/2011/08/14/featured-teen-jared-petrassi/

hey everyone I was selected at a serious teen bodybuilder come check it out!

NattyFLEX

08-14-2011, 05:03 AM

Subscribed!

Congrats on the article, That rear lat spread photo is looking crazy good!

jaredmus

08-15-2011, 04:54 AM

Subscribed!

Congrats on the article, That rear lat spread photo is looking crazy good!

thanks man just have to keep up the hard work! and hopefully I can keep improving and going places in this sport!

jaredmus

08-20-2011, 11:17 AM

Ok so the photoshoot is over, I won serious teen bodybuilder of the month of august on serious teen bodybuilding and just got back from a vacation in orlando florida.
Ok Breakdown of post photoshoot
Shoot was monday-had cheeseburger fries after went back on diet till friday morn when i left for florida.
Got off the plane went to texas de brazil-best meal i ever had ate over 3lbs of steak! Its a steak buffet expensive but worth every penny.
Then saturday went to mgm studios-rockin rollecoaster hell of a ride tower of terror great!
then went to universal islands of adventure-Im a huge harry potter fan, so harry potters wizarding world was amazing, had a ton of the every flavor jelly beans then had some butter bear(mix btwn butterscotch and cream soda) Frozen drink -Best drink ever.
Then following days went to magic kingdom epcott, animal kingdom and universal studios! all in all didnt eat a ton, had hooters wings twice best flavor was samuri-its like a terryiaki blend just delicious all the wings were breaded not naked just great!!! :)
went to hollywood and vine buffet one night in disney jusst great loss for words so good!
Then training-stayed at the hilton grand vacation club 1100 square foot condo-sick thank god for parents! and the gym there wasnt great had dumbells up to 50-so i did a bicep workout,delts and chest flies and push up workout!also my sister had a pdemoter(sp)step measurer and my dad figured it out we averaged walking 8.3 miles a day(yup got blisters big time)
great to have my body rest up!
Then the bad part of the trip
Yesterday Friday was supposed to leave at 7:30 so got to the airport around 5:30 didnt end up leaving till 1 am got home 5:45 in the morn, stuck in airport all night sucked!
but now back on my diet for this week adding carbs slowly still doing cardio!
other than that had a great vacation and now back to bodybuilding -feel fully rested mentally and physically!

and just a quick pic of my family and I at universal studios with Captain america
and a pic of hogwarts castle and then one of me and my brother and sister and good friend who surprised us from england at universal island of adventure!

jaredmus

08-20-2011, 12:59 PM

BACK WORKOUT

EZ Bar Bent Reverse Grip Rows-(new fav exercise)-105(15)155(15)200(10)225(8)245(6)-kept form real tight
Reverse Grip Pulldowns-100(12)140(12)165(12)180(10)
HS Low Iso Row-3pps(10)3pps+25(8)x2 4pps+5(8)
Deadlift-225(6)315(5)365(5)395(5)435(5)460(5)485(1)-not happy with last rep felt it in my hamstrings bad so stopped
Wide Grip Lat Pulldowns 2 tripple drop sets-180(8)155(9)135(11)x2 sets
Overall great pump feel shot
Happy to start growing again

jaredmus

08-23-2011, 02:08 PM

LEGS OH YEA

Squats-No rest training partner went then I went-135(20)205(15)245(15)275(12)285(12)
Leg press-4pps(15)6pps(12)x2 7pps(11)
Front squats-135(15)x2 185(12)x2 -real slow on way down held it when down

Stiff leg deads-185(12) 225(12) 275(10)x2-big stretch(3 seconds at the bottom)
Standing Leg Curls
Seated Leg Curls-5 sets 35 second break in btwn sets

Abductor-3 sets 20 reps

Great workout! lot of blood in the muscle felt good!

jaredmus

08-24-2011, 06:27 PM

Few new shots from the shoot

jaredmus

08-25-2011, 06:04 PM

Few comparison pics a little over 2 years apart

The ones in the trunks are from my 2nd show the NPC atlantic states, new nothing really about bodybuilding, i was 159lbs at 5"11.
In these new pics i am 198lbs 5"11 19 years old

so just thought it would be cool to look at, both of the contest were taking by md or rx muscle so there really good actually even though i was super skinny

jaredmus

08-30-2011, 09:06 PM

Arnold style Bicep workout

So prepping nick seeing him get leaner and leaner, I decided im not going to bulk up im trying hold my condition from the shoot to really bring a diced package come the spring.
Nicks arms are his best body parts, today I did his bicep workout and it was insane a TON of volume.

Alternate seated dumbell curls-going from a 90degree angle to 45 the back up total of 7 sets-40(4sets of 12)45(3 sets of 9)
Hercules(high Cable Curls)-3 sets
Close Grip EZ bar Preacher Curls-3 sets of 75lbsx15 2 sets of wide grip for 8
fst-7 Hammer curls with 25-sets were 12 reps

INSANE WORKOUT biceps may actually be sore tmrw

jaredmus

09-07-2011, 07:59 AM

LEGS

So Im starting to hit legs whenever there not sore. So probally about every 5 days. Im making one day a more hamsting glute dominat day and the other more quad oriented.

So yesterday was glute and Ham dominated

Smith machine Squats-1pps(15)1pps+25(15)2pps(12)2pps+25(12)3pps(8)3pps+ 10(6)x2-these were done a little wider with toes pointing out.(really felt it on glute)
Life fitness horizontal Leg press-350(12)390(12)410(10)x2 430(10)-kept feet close but toes out knees out-really hit the glute on this
Leg Extensions-110(30)130(22)130(23)-I like high rep on these with a good squeeze-also pointed to/leg out a little felt it on quad sweep

Seated Leg curls-4 sets all by 15 reps-95,110,110,130-sat forward in the machine really squeezing on the bottom not letting machine lock out at top getting full stretch
3 sets of stiff leg deads 225(12) No rest I'd go nick would go so on
Then did some Jefferson lifts(KILLER)-75(15) 95(10)105(10)-these are SICK!!! Kai knows his stuff-so it was really double the reps bc your doing them to each side
Then did some cable Stiff legs more so like a glute thrust type thing did 2 set of 15 reps
Finished with some sprints-idk why im doing them just like them at the end something different. Will have updated vids or pics soon, its been about a month since my photoshoot and Ive just about hel the conditon and added a few lbs

jaredmus

09-26-2011, 06:19 AM

Been a while been crazy with school and helping nick out for his show in 5 days.
but just a quick update as of now if all is good with school in 5 weeks 5 days Il be doing my first powerlifting meet.
Looking for squat dead bench.
Im starting to train for it a little making my first movement now a power movement, btwn 4-6 reps, and doing a lot more stuff with stoppers. Like partials on the smith using the stoppers so I can generate power. Will be doing this for close grip bench flat, and some shoulder press too.
As of now my highs for in the gym 3 lifts are
Bench-With wrist wraps-285x3
Squat-with knee wraps-425x8, hatfield squat 540x5
Deadlift with belt and versa grips-585x3

Im starting to train without the versa gripps, and yesterdays back workout was insane

ended up doing these-deficit deads-insane!
http://www.youtube.com/watch?v=cSlcxn6md7A
at the end with and over hand underhand grip-first time without versa gripps in probally 15-18 months

anyway workout went as follows
315x5 365x5 405x3 455x1 405x2 315x5
Real hard btwn doing a back workout with gripps , and having nasty pump in fore arms.
Also been taking NRC Cabergolean-and i feel better when waking up and am getting some good pumps to. Today just starting taking
Anitest by cellshock and testanon 2250 by vitasport. Nutrishop my sponsor carries them and getting ready for the powerlifting meet he wanted me to give them a go.

So current supplementation
NRC Cabergolean-6 pills pre bed
Testanon 2250-2 pills 3xper day
Ani test-2 pills 2x day
Dark RAge or No shotgun -pre workout w/additional 2 gram beta alanine
Katalysy bcaa-2 scoops intra workotu
Vitargo-3 scoops-105 g carb post workout
Vita sport Synthesis 7 protein throughout the day-stuff sick 34 g protein 1 g carb no fat per scoop another nutrishop goodie!!!

So Stats as of now
just turned 20 about 202lbs so 5-6 over the photoshoot 7 weeks ago, almost as lean

GOALS FOR THE NEAR AND NOT SO FAR FUTURE
Powerlifting meet-nov 6
Dead-525
Squat-450
Bench-315

COMPETE-March INBF Northern States Super natural-buffal0
One week AFter OCB UPRISING- ron parmenter show-plats burgh
THEN OCB in bing-mike halsey shows
Would like to win Novice Class and place top 2 in open class.

jaredmus

09-28-2011, 06:08 AM

LEG WORKOUT 9 /27

Squats-135(12)225(8)345(8)385(5)365(6)
Box Squats-315(5)365(5) 385(5)
Leg Extension 21's-150,170,180-these are nuts, 7 partials bottom 7 partials top 7 full range
Stiff leg deads-225(8)275(6)315(6)365(6)
Stadning leg curls-50(15)60(12)70(10)x2

Overall great leg workout, legs are finally starting to come along in far of how they look In my opinion. Im really hoping they wont be a weak point in the spring, im worried about how they look from the side and the the back. Want them to have a hanging look, being tall it may take a little longer or I jsut have to figure a bettter way to train them well see

jaredmus

10-04-2011, 05:32 PM

LEg Press-5pps(10)6pps(10)7pps(5)6pps(9)-School leg press is terrible I hate it
Front squats on smith-2pps(7)2pps+15(8)2pps +25 (6)
One legged leg press on horizontal leg press-190 210 210(8)
FST 7 leg extensions with 150lbs
Dumbell stiff leg deads-100(10)x3
Standing leg curls-60,70,70,60(12)

Overall it was a good workout real deep on leg press and front squats , definately hard workout
Next week Il be going to either samsons or golds again to get a hack squat and the hatfield squat bar, so well see what happens.

Other new-have to drop a few lbs in 4.5 weeks for my first powerlifting meet i will be competing at 198 on NOV 5th in utica ny. So i think im around 203 now maybe a little more havent weighed myself in ages so well see tmrw when i get on the scale.

jaredmus

10-12-2011, 06:00 AM

Ok first off huge congrats to my client/ good friend nick trickett
for winning the novice middles at 158lbs(just misssing lightweight) at the inbf NSSN
Then a week later winning the JR Overall and coming in 4th out of6 in a super close open lightweight class.
Hes going to go on and try to make bantams and do the inbf worlds, were if his condition and weight comes in he will be a HUGE BANTAM.
I attached a few pics to check out.
theres one pic with him and paul iatomasi sr runner up in the middleweights at the worlds last year

POWERLIFTING UPDATE
The meet Im doing is only a bench and dead. But all my training is geared towards power for the next 3.5 weeks.
High lights past 3 days
Sunday-deadlift 545x4 no straps or versa gripps
Monday-falt dumbell pressing 120 x5 slow negatives
Yesterday-405x4 x2 425x2 at real slow negative pause at the bottom style.

jaredmus

10-20-2011, 07:52 AM

Leg Workout on tuesday

Hack Squats-2pps(8)3pps(8)4pps(8)5pps(6)
Leg Press-4pps(10)6pps(10)7pps(7)
Box Squat-315(5)365(5)405(3)
Reverse Box squats-For these I went real wide, and Hit the saftey bar on the way down, sat there generated power and exploded up similar to maybe a jump squat, but no jumping. Not sure how else to describe it except I got as low as I can possibly go, performing a negative, then pushing it up
did 225 3 sets of 6.
seated leg curls
standing leg curls
finished with adductor work
Overall really killed them, just adding my own twist to little things like that trying to shock the muscle.
Starting my contest prep in 5 wks pretty pumped for that.
p.s
My cliet nick, is going to be doing the inbf worlds, in 3 wks looking to win in the bantam weight class. With his size and 5 more wks of dieting from his last show, I think he will look real big for a bantam and def have very good condition.

jaredmus

10-24-2011, 08:20 AM

Defecit Deads 4 inches off the ground-315(5)405(5)495(5) 545(1) one set of normal deadlift 585 for 2 after that
Tbar pulldown-160,170,180,190(8) once I got the 8 with good form did 5 cheat reps on each
Pendley Rows-135,155,185,185(10)
Supported t bar row SS w/rope pullovers
Reverse Grip Cable Rows-180,200,220,240(8)

Powerlifting meet 12 days away looking tp pull 610 raw at 198 lbs. So im excited.

jaredmus

11-01-2011, 05:57 AM

Getting excited now, Im 5 days out from my first powerlifting meet and in attempt to make the 198 weight class , the past 3 weeks ive cleaned up my diet, and been doing 30-45 mins of cardio. So im leaning out and im sitting about 199.
Aside from that Nick is 12days out from the worlds, and has 3lbs to lose to get into the bantams, real happy with is progress over the past 3.5 weeks, and glutes are starting to come in. So for his first contest prep Im real happy with the way he came along.

Other new: Im getting real close to starting my contest prep. Im starting the day after thanksgiving giving me about 16 wks from the first show, and im a lot leaner now then when I started my cut from over the summer, about 15-17lbs lighter, with much tighter condition.

Workout from yesterday: Chest
Flat Dumbell press-75(8)95(8)110(11)120(5)110(10)
Incline smith machine-2pps(9)2pps(8)2pps+5(8)2pps+10(6) 1pps+35(9)
Peck Deck
Decline Bench-255(6)245(6)225(6)205(8)-slower negatives, real shot at this point.
One set of push ups to failure at the end. then 32 mins of cardio-burning 400 calories.

jaredmus

11-06-2011, 08:52 AM

http://www.youtube.com/watch?v=SSm8Y_CSDj8&feature=share

so here a highlight from me and my friend at the powerlifting meet taking first yesterday he took first in the bench, and i took first in the dead in the JR 220 and under weight class i was 198.2 he was 198.4

We didnt know how it worked or He would have benched 355, we only had 3 total lifts to get or max . So opened 550, then 590 then 605, he started with 305 bench 315 then 340, all of those we felt could have done more, good first meet, Looking to go back next year and pull 650

ErickStevens

11-06-2011, 09:29 AM

jaredmus

11-06-2011, 09:38 AM

Nice pull brah! What did you end up totaling?

Dont want to talk about it haha
I benched 250 then did 285 which didnt count, bc I came up to quick but it was easy so i went to 295 I didnt get it so I was stuck with 250
so 250 and 605

So it was a good experience, next year looking to real dominate

ErickStevens

11-06-2011, 09:46 AM

Dont want to talk about it haha
I benched 250 then did 285 which didnt count, bc I came up to quick but it was easy so i went to 295 I didnt get it so I was stuck with 250
so 250 and 605

So it was a good experience, next year looking to real dominate

I know that feel man, my bench is horrible. Did you squat or just bench/deadlift?

jaredmus

11-06-2011, 09:57 AM

I know that feel man, my bench is horrible. Did you squat or just bench/deadlift?

yea it was a bench and dead, my squat would have helped, im going to train for this meet next year, and then see what else is around that time, my goal numbers would be
dead-655
Bench-325
squat-515

i wish my strength would reflect a tad bit more in my physique, but well see contest prep diet starting wicked soon so time to bring in some nasty condition

jaredmus

11-08-2011, 06:19 AM

Yesterday was a sick back workout! Im really amped up training with nick the past 2 weeks as the worlds are getting closer for him. He is in the bantams, and there are 8 guys and I think 5 are from other countries, so im sure it will be a good class and overall good show!

Back workout yesterday:
BB Rows-135(15)185(12)235(10)265(10)305(8)
Pull ups 4 sets of 8
T-bar in the corner rows with 35's-5 35's for 3 sets of 10-better stretch with smaller plates
T-bar pulldowns-3 sets 160,170,180-sitting backwards for 10 reps
2 sets of wide grip pulldowns supersetted with 2 arm dumbell rows- Dumbells 65(15) wide grip pulldowns 160(15)

Then did 33 mins of cardi burned 550 calories.

Happy with my progress so far staying leaner then I ever have in an "offseason" prep is 17 days away i think so im excited to get it going, I think it is 16 wks till the first show 18 till the 2nd and if i do the 3rd 19 weeks.
SO im pumped to get this going, get lean stay strong and see how my physique will change and what improvements Il bring to the stage after not competing since march of 2010

jaredmus

11-08-2011, 05:42 PM

LEGS

Leg extensions-110(25)150(20)250(10)290(10)290(10)-Nasty pump
Squats-315,335,345,355x7
Leg Press 2 sets of 6ppsx8-not my best movement
Jefferson-2 sets of 85lb 12 reps each side
Standing leg curls-45,50,55,60x10
Dumbell Stiff leg deads-Legs were wicked pumped already espc glutes-65,80,80,100x12
Adductor SS Abudctor-3 sets

And today was overall a real good workout I got a nasty pump felt the negative and close stance on squats and leg press plus pre exhausting quads added to it for sure. Just want me legs to get pealed already!!!

jaredmus

11-15-2011, 06:10 AM

Quick wrap up from wknd at the worlds
http://www.wnbf.net/inbf-amateur-world-results.html

my buddy Nick took 6th in the open Bantams, it was his first contest prep and Im very happy with the way everything turned out, the competition in his class was insane, he was the one of the only americans besides one older man(70's) and was the youngest in the class by 5-10 years(hes 21). He looked his best but the show for Amateur was run poorly, HE didnt get to do a posing routine and did not tell him he wasn't in the top 5 till about 1230 at night, and then they couldnt find 3 of the bantam weights, it was just nuts. But as far as the competition goes insane these guys brought it I haven't ever seen condition like that in person, and Ive been to about 10 natural shows and 5-7 NPC , and these bantams were freaks!!! So This was a ggood time and bad time, but Now was a huge wake up call for me, that I need to get nasty shredded and when i think im contest ready i still have about 3-5lbs to shred!

So prep is starting day after thanksgiving, but I have already been cleaning up my diet except for some donuts and cheesecake after the worlds.
I have been doing 30 mins of moderate intensity cardio 4x a week, and training is great.

Shoulder workout yesterday

Unsupported Seated Shoulder Dumbell press-60(8)65(8)70(6)75(5)-these put some stress on spine but crush the shoulder
Seated Barbell Press-135(12)155(12)165(10)175(8)x2
Side laterals-30(20)35(12)x3-really pumped at this point these were nuts, after got about 12 started cheating got over 18 on every set
Upright Rows-95,105,115,125(10)
Front Plate raises w 45lb plates steering wheel style-12 twists each side for 2 sets

Finished with 3 sets of smith machine shrugs to the front and 3 to the back.

IT was a great workout and Im just getting great pumps overall very good workouts, and Im excited to start getting lean, I feel my 12 week practice cut over the summer which was about 80% as serious as a normal contest prep, was extremely helpful to me. I learned a lot and on top of that, im much leaner now then i was when i started that cut in may, So Looks like il be starting my diet right around 200lbs, and Im just going to go by the mirror but Im figuring I will be around 177-181 on stage for the first show.

LumberJackedJoe

11-15-2011, 10:09 AM

i wish my strength would reflect a tad bit more in my physique, but well see contest prep diet starting wicked soon so time to bring in some nasty condition

Once you get older it definitely will. In on this can't wait to see contest prep updates!

jaredmus

11-20-2011, 07:07 AM

Back workout 17 weeks out from yesterday!

Wide Grip Pulldowns-170(12)180(10)x2 190(8)x2-idk what the weight is stacks are just numbered im guessing about 10lbs or 11 have to love the school gym haha
Barbell rows fully bent over-135,185,225(12)245(10)265(9)275(9)285(7)225(6)supe r slow
In the Corner rows with 35lb plates-3 35's(15)4 35's(15)5 35's(10) 6 35's(8)x2
Close neutral grip pulldowns-160(15)170(12)180(10)x2-super slow held at bottom for a 2 count-nasty pump

Deadlifts-225(10)315(10)405(7)435(7)-much harder at the end espc with going heavy on bent row and t bar rows, i feel when I do those 2 all the way bent over with my low back bent 90degrees, it pre exhausts the hell of of my lower back, And im use to only doing 2-4 reps so trying to slowly raise it on the reps. Besides that all my reps were stop pause after each rep genr8 ;) power to bring it back up so no bounce or momentum.

As a whole Im ready to get this prep on the road! Having my last cheat meal tonight besides thanksgiving, Going to sticky lips in rochester great bbq so im pumped for that later on!

jaredmus

11-24-2011, 07:23 PM

Ok prep on the way.
First week this week is just plane out clean eating, not measuring anything. I feel I'm pretty lean will take a vid sat for 16 wks out from first show.
So this week(starting monday including today) just no cheat meals and eating every 2hours and 15 mins.
This week carb sources were:Fiber one 80 calorie per serving cereal_i like this with pb and protein powder-tons of fiber low calorie low carb and fat. but anyway oats, brown rice, wheat wraps, wheat pasta sweet potatoes.
fats-olive oil,pb, egg yolks.
Protein-powder chicken eggs.

So I'm going to take a vid soon, and will go from there but next week I'm thinking for macros to start on sunday
255 protein, 350 carbs 70 fat
see how that goes with a reefed day with 500 carbs and lower fats accordingly.

so I'm doing 25 mins cardio this week, saturday upping it to 30, then 5 mins a week till 60. then judge where I'm at.

jaredmus

11-25-2011, 06:02 PM

Chest workout 16 weeks out

Flat Dumbell press-65x12 85x10 (warm ups) 100(9) (Super slow) 100(7)x2 110(3)
Incline HS Press-2pps(12)2pps+25(10) 2pps+35(7)x2 2pps(8)-(superslow)
Peck deck-170,190,210,230-by 10
Low Cable crossovers-2 sets 10 reps
Flat HS Press-2pps(12)x3
Don't usually do this many machines, but was at a different gym for first time in a while thought it would be nice to hit the muscles a little differently from free weights for a change.

Did 23 mins of cardio burned 375 calories on stepper-
just sort of cruised this week and tmrw the wheeles will really get turning

jaredmus

11-26-2011, 11:12 AM

Back day
Ok today was a good workout trained with my little brother who is getting into powerlifting. He's not that little at 6"1 210 at 17 years old.

So started with dumbbell rows-75,100,120,120,120(10)
Tbar pulldown-160,170,180,200,210(8)
Deficit Deadlifts-315,405,500,500,510x4 then 500 by 1 normal after the end(fried at that point)
HS Reverse grip iso pulldown-2pps(12)2pps+10(10)2pps+15(9)
Wide Grip seated cable rows-200,220,240,240-by 12

Great workout woke up the lightest I've been since the photoshoot and first time weighing myself since the powerlifting meet, i was 195.5 this morning. Getting real veiny during workouts past 2-3 weeks so I'm pumped. Everything seems to be going well.

LumberJackedJoe

11-26-2011, 06:33 PM

1. Happy Thanksgiving duuuude
2. Your bro is a freak
3. Glad to see you updating this thing more

jaredmus

11-26-2011, 07:24 PM

1. Happy Thanksgiving duuuude
2. Your bro is a freak
3. Glad to see you updating this thing more

thanks Joe yea heres a quick back shot 16 weeks out at 195.5 in the morn

jaredmus

11-29-2011, 12:56 PM

http://www.youtube.com/watch?v=It6Ib2HQukY&feature=related

sick pre workout leg video today, gotta love my man evan!

jaredmus

11-29-2011, 03:47 PM

Sick LEg day

Front squats-185(8)225(8)275(8)275(7)315(6)315(4)275(7)last set was a lot slower on the negative for sure hard as hell
Dumbell Walking Lunges-80 by 9 steps per leg 90's by 9 steps, 90's by 6 steps then dropped to 50 for 12 each leg
Leg Extension with spotter pushing down on negative 5 sets
Standing leg curls-50,60,70,75 all by 10 reps
Stiff leg deads-185x15x2 235x12x2
Thats it and it was hard as hell then did 5 40 yard sprints and 1/3 mile jog after that trying to run on my toes! My body is shot now

jaredmus

12-02-2011, 08:42 PM

Arms-GREAT PUMP motivation through the roof seeing some new veins! and just loving the gym me and nick are killing it

Overhead Ez bar skull crushers-65(20)75(15)95(12)110(8)x2
Smith Machine CG bench-2pps(15)2pps+10(8)x2 2pps+5(9)
Reverse Cable one arm extension
Vbar pressdown

Incline Dumbell curls-35(12) 40(12)40(10)40(9)
Ez bar Cable Curls
Reverse curls-65(12)75(10)85(10)95(7)
ez bar preacher curls 2 sets w 65lbs for 20 reps 2 sets

EXCELLENT WORKOUT!
love the gym now never been more fun

jaredmus

12-04-2011, 11:39 AM

15 weeks out

Ok guys heres a vid of me 15 weeks out from the first contest of the 2012 spring season
196 in the morning
Im aware the posing needs work for sure would just like an honest critique of how im looking as far as condition, size, everything going into the spring.
Goals are to beat my old self which i feel I already have. Then win a novice and Jr class and be competive in an open class
http://www.youtube.com/watch?v=k2WPzWcIhNU

jaredmus

12-06-2011, 04:30 PM

So today was legs and tried to do more volume on the squats, i feel this will def help pre contest and with my cardio

squats-135,185,225,255,275,295,315,315,335 all by 10 reps pretty shot after that
Leg extensions-70lbs for 35 reps, 90 for 45 reps, 100 for 32 reps
Walking lunges no weight just big squeezes for 16 each leg for 2 sets

Stiff leg deads 185 x15 superset with 300lb super wide leg press with feet pointing out to hit glutes and hams.

Seated leg curls 5 sets 15 reps

Overall today the squats wrecked me, and the superset was super hard too. Im hoping the higher reps will shock the muscle because i have never really done that many reps before my plan is to do 12 next week 15 the week after try 20 then go back down to for a heavy week. And sort of keep in it a cycle like that to shock the muscle see how it responds.

jaredmus

12-10-2011, 03:21 PM

BACK o yea!
Started back workout not feeling to good. but turned into a good workout

Deadlifts-135,185,225,315,405(5) 475(6)495(5)515(5)545(4)455(6)-thought i was going to die after this so Hard
CG pulldowns
Pullovers
Bent Supported Row
Tbar cable rows

Overall great workout and 14 weeks out I feel I'm at a good spot diet is on point I'm super full getting veiner every day and my legs already passed my last time around condition

jaredmus

12-17-2011, 11:43 AM

TRAINING WITH IFBB 212 PRO VINNY GALANTI

Ok so today i trained with Vinny Galanti, many people know him he's with universal/animal and is a solid 202 or now 212 competitor in the IFBB. Vinny has always been known for a hard work ethic and has been around bodybuilding for over 20 years now.
Today I had the chance to train with him and pick his brain a little bit.
We met at a golds gym thats so-so not terrible gym better then were i train at school.

Chest and Bicep workout-IN DETAIL

FLAT BENCH PRESS TO THE NECK-brought these all the way down to the neck almost like it was choking you. Real slow probably 2.5-3.5 sec negatives, then held it down and tried to feel the chest do the work.
sets-95,95,115,135DS 115 ds 95-on 95 we widened the grip and pictured pressing from the pinky!
Overall REALLY HARD-nasty pump and just nuts exercise
Flat MACHINE PRESS- Don't remember the weight just remember for sets of 12 with partial movements and very slow negatives
FLAT FLIES-never did flies like this a lot of concentration on the outer part of the chest partial movement again constant tension! 30,40,50 by 15 and the weight felt so heavy at this point it was crazy just insane pump
Finished with a seated dip for lower chest-Literally can't explain this but hit lower chest elbows flared out picture pushing chest to the floor!

BICEPS-
MACHINE PREACHER CURL-constant tension, did 4 sets of 12 , with constant tension never letting muscle rest and 2 sec squeeze at top with a slow negative
DRAG CURL-Vids are attached , once I got into a sleeveless shirt(stringer)Vinny said your outer biceps are bad, so he said this should help them
DUMBELL PREACHER CURL-30,35,40-By this point so incredibly pumped up from everything this was super hard
Again constant tension on the muscle and did sets of 12,10,8

finished with 20 minutes of stepper 10 minutes of treadmill.
OVERALL-great to pick his brain and learned a lot. The workout was sick very short rest periods and constant tension was his style, he also said to leave ego at the door, and Man did I feel it a lot more trying to feel the muscle. Hope to get some more training sessions in with him over the next 5 weeks or so. Id like to hit legs with him for sure maybe in a few weeks we'll see

The VIDS

VINNY- http://www.youtube.com/watch?v=d2dSHE_P9Rs&feature=context&context=C3aa06adUDOEgsToPDskKQIILilOMFVZPW0bE8LfYf

ME-13 weeks out http://www.youtube.com/watch?v=6dZOlkVLOOE&feature=plcp&context=C3aa06adUDOEgsToPDskKQIILilOMFVZPW0bE8LfYf

jaredmus

12-19-2011, 09:36 AM

http://www.idreamhuge.com/vote/#jaredpetrassi

On a side not made it to the top 5 in voting for this I would appreciate all the support I can get from the BB.com Community Im a frequent poster, and Try to contribute in all areas of the website that I can.
I Appreciate all the votes!
thanks
Jared

jaredmus

12-20-2011, 02:24 PM

LEgs

Ok so last week after legs my week felt a little "tweaked" just not quite right. So day after was and off day then day after that I didn't do any cardio.
next day I was back at it and have been since. So for my leg workout today was geared more towards glutes and hams.(which is good for me because those are lacking areas)
5 min warm up on elliptical-level 18 bent over really trying to feel it in the hammier :)
Leg extension-:Life fitness machine real smooth felt great-170.190,220,250(12)DS-170,130(8) was great
HS leg press-Super smooth can load up still feels great-4pps,6pps,7pps(12)8pps(8)9pps(6)DS 6pps(8) 4pps(15)-WOW
Tried to do some squats but knee was bothering me but what i did get was-135,185,225,275(8)then it hurt
Jefferson 2 sets of 100lbs for 10 reps each side
Adductors SS with Glute kickback 3 sets each-nasty pump REALLY GOOD.
Lying leg curls-man i miss this machine-50,80,125,125,125(15)-GREAT love the way these feel!
Seated leg curl-50,70,90,110,115,115(12)amazing pump
Finished with a 10 minute cool down on the bike and some stretching

Id say today was definitely a great pump, and safe for my knee-Hopefully next week Il be able to get back to my squatting. We'll see.
Another note on diet
Today was first day where i went high carb and lowered my fat and then tmrw is and off day no cardio and will be vice versa, this worked well last prep. Not a keto but just lower carbs 150 to be exact vs my 500 today.

jaredmus

12-22-2011, 05:55 PM

12 weekss 2 day out
GREAT CHEST WORKOUT!

Incline BB BENCH-185(12)205(10)225(6)x2-the incline here is HS less of incline then my school gym-felt smooth
Peck Deck-170,190,205,220(10)-felt great love a real peck deck!
Incline HS press-2pps+10(12)3pps(8)3pps+10(6) 2pps+35(8) DS 2pps(7) 1pps+15(9)
Flat Dumbell press w negative neutral grip(really nice diff way BIG STRETCH) 75,85,85(8)

Finished with some push ups and low cable not really flies but just a stretch

Great workout did 40 mins of cardio this morn
15 on stepper level 12-15
15 on treadmill 11 incline 3.5 speed
Then elliptical for 10-level 17
Overall good and Yea i like switching my cardio up!
weight this morning 193 so I'm down about lbs in 4.5 weeks and id say i look much better then when i started much more vascular and legs and abs are coming in quick will take a posing video plus pics this weekend PREP Is going great!

jaredmus

12-23-2011, 12:13 PM

BACK WORKOUT

WArm up CG Pull ups and rope pullovers
PENDLEY ROWS-135,155,185,185, by 12
Dumbell rows-70,80,100,110,120,120(8)
Reverse Grip pulldown-120,140,160,180,200,210(10)
Deadlifts-315,405,495,515,545,(3) 565(1)

OVerall loads of energy sick workout!

jaredmus

12-25-2011, 10:32 AM

11wk 6 days out xmas workout

So went up to my girlfriends for christmas! Went to a 24/7 gym expecting nothing great and insted had a really good workout and surprised with some really good equipement for a small gym in Geneseo NY. About 45mins from rochester or hour and ten from buffalo(For anyone in the area).

Arm day 9:30 am-not used to working out this early but it was good, only person in the gym so had my way with it

Triceps
Power Rack Partial stop and go close grip bench, had saftey bars about 3 inches off my chest-225,245,255(6)-All slow on way down hold for a second or two then explode it up
Smith MAchine CG bench-2pps(10)2pps+10(8) 2pps+15(7)DS 1pps+25(12)really liked this smith machine smooth and felt like freeweight but controled
Dips-bodyweigh x15 bw+45(8)bw+70(7)x2sets
3 sets of dumbell extensions with 25's for 10
Finishe with 3 light squeeze sets of vbar extensions
A LOT OF VOLUME today naasty pump and people say overtrainig my training style has really worked for me the last 1.5 offseason so Im rolling with it and just felt great today so did a few sets of triceps for santa.

Biceps-
Incline Dumbell curls(ivanko metal dumbells=great) 35,40,40 x8
21's=45,65,75
Hammer curls-45,55-saw a cable preacher machine and stopped these after 2 good squeeze sets
Cable Preacher curl-loved it hits stabilizers and bicep like no other and didnt need a lot of weight
55,55,70 DS 40 all by 10 partial reps the way vinny galanti taught me and it was hell

Finished with 10 mis of eliptical, 10 mins incline walking 10 mins of biking.
Overall Plenty of energy using jetfuse nox now running a log for them and its great now just through in some of muscletechs nanostim-im getting leaner so i know im going to get veiner but Im loving both products loads of energy, good pumps, and veins all over today was most ive ever seen and im still almost 12 weeks out, hoping to be a real freak(even though veins mean nothing)there cool in the gym!

So 11 weeks 6 days out-everything is great, energy, mood, eating-no cravings even during the holidays IDK how, im great. so this prep is very fun and smooth my girlfriend is great such a big help actually just got me the PB2 as a stocking stuffer. WHAT A KEEPER. Im a pb junkie just love the stuff, so now this only has 1.5 g fat 1 g sugar and 5 g protein, man I can eat 6 tablespoons a pop if i wanted make a pb milkshake out of the whole tub of it just add water haha.But in all honesty very happy with that gift and everything else as well, Was posing yesterday and my legs look the best they have ever looked hamstrings are starting to show a little from the sides the glute/ham tie in is coming in, and thats it for now, happy holidays to all!

Webber91

12-25-2011, 12:38 PM

Have a good Christmas mate! It's great that your girl is so supportive, mine nearly killed me during my prep this year lol

jaredmus

12-27-2011, 03:26 PM

Legs-
Stiff leg reads-135,185,225,275,315,335,275 all done 6 reps
Seated hamstring curls-feel like weight is irrelevant because all machines resistance different
Lying hamstring curls-4 sets same as seated weight not relevant IMO
Squats-185,225,275,295,315(8)-pretty happy with these after doing hamstrings first
Leg press-4pps,6pps,8pps by 8 reps-9 ops(5) DS 7pps(6) DS 5pps(10)
Leg extension 21 style-7 partial bottom then 7 top the 7 full 4 sets SS ABDUCTOR

Great workout can't wait to show off these newly developed legs on stage!
My legs were not just a weak point but they were a lot softer then my upper body! Now I think they'll be at least average looking if not better then most in the novice classes! sO we'll see what happens

jaredmus

12-27-2011, 03:27 PM

Have a good Christmas mate! It's great that your girl is so supportive, mine nearly killed me during my prep this year lol

thanks man yea she's amazing and really into working out as well.
She could have won BB.com transformation challenge. When she was 18 she got into fitness and lost about 40lbs. Now looks like a different person she's great!

jaredmus

12-29-2011, 01:56 PM

CHEST TODAY

Trying to keep this more then any other body part as full and big as possible BECAUSE I LOSE HERE FIRST!

The workout
Incline Dumbell press-70,95,100(8) 100(6)
Flat Bench to the neck-2 seconds down hold for 2 second then back up-95,115,135 DS 115(12 reps each set)
PEck deck-170,190,200 200DS 160
FLat HS Press-1pps(12)2pps(8) 1pps+35(8)x2 DS on 2nd to 1pps+10(8)
Finished with a set of slow push ups with a 25lb plate on my back for 10 reps

After that did 10 mins of cardio on elliptical level 18
20 mins on stepper varying btwn level 14-17
Then 15 mins of incline walking switching btwn-11.0 incline 3.0 speed and 9.5 incline and 3.6 speed

After this week taking the walking out for 2-3 weeks just going to bust my @$$ on the stepper and starting HIT on the elliptical next week going into 11weeks out. Time to start shocking the muscle. SO next week I plan on upping it to 50 mins of cardio a day!

jaredmus

01-05-2012, 12:42 PM

Cardio has recently been jerked up nice and high now.
now about 3x a week doing a 50 minute session in the morning after my first meal-20 on stepper, 20 on elliptical,10 incline walking
Then post workout on those days 20minutes on the stepper.
On days i don't do the 50 in the morning I will be doing 50 minutes after either 25 stepper and 25 HIT elliptical or 35 stepper and 15 elliptical HIT, depending on how I'm feeling.

also after reading an article by ron parameter and seeing tommy jeffers likes it
I started taking natures bounty, calcium and vitamin d3.
figured its a nice addition unless i should just take the d3 without the calcium if anyone has any input on this at all lmk, don't want anything negatively effecting my prep

Spadaboom

01-05-2012, 01:13 PM

Great progeress man. Keep up the great work and at 19 your sick dude. I will be following along.

jaredmus

01-05-2012, 05:12 PM

CHEST PRESSING ALL NIGHT
Incline barbell smith machine press-2pps(9) next set(8) next sets 3 25's each side triple drop tried to get 7 on each.
about 30 degree incline press-75,80,85(8) reps slow and controlled-was shot after smith incline
Decline HS press with box behind back to add about 8 inches more stretch-3pps(10)3pps+10(8)x 2 sets
Bent over cable crossovers 3 sets of 12
Finished with some partial flat machine press- going 1/2 down and up just to get a pump 2 sets of 12 reps

jaredmus

01-06-2012, 05:43 PM

Solid back workout!

Barbell rows-185(15)225(12)255(12)x2
T-bar cable rows-180,200,220,240(10)
Neutral grip wide pulldown-180,190,200,205(9)
Machine Reverse Grip row(nice squeeze on these)-160,175,190,190(12)
Deficit DEadlifts-405(5)435(3)415(3)405(4)-overall end of the workout i was happyish with this. past 2 days i did double cardio and I felt my back gets real pumped up during cardio especially elliptical, so it was a little harder, but those deficit makes it so much harder wow!

Did 42 mins of cardio this morning burning 750 calories, then 22 post workout burning 305, so I'm happy with where those numbers are at. Plan is to keep eating food and burn calories with cardio, drop sets, and super sets this upcoming week. Upping POWO cardio 5 mins to 25-26 this upcoming week and still doing the 45-50 minutes in the morning after my first meal. Looking to take progress pics tmrw then again next week. As I hope this week and next week will be real good weeks for progress for me. Soon I'm going to have to start taking out some peanut butter :( which is hard because I have an obsession. In fact almost every meal i have is oatmeal with peanut butter :)

jaredmus

01-08-2012, 04:21 PM

ARMS

Good arm workout today nice pump seeing more veins everywhere. Enjoying my fav meal of the day that I have 2 x per day usually 1st meal and then the meal after my vitargo and protein shake POWO
3 egg whites 30 grams of protein powder, 2 tablespoons of natty pb, 3/4 or 1 cup oats depending on which meal of the day it is. Mix it all together and microwave it Im sure some of you do this, its like a cake for me! I love it, also helps I get my protein powder paid for my sponsor and its almost o fat or is zero fat depending on which one I use. This really helps me get through the day. I vary the amount of carbs and fat, higher or lower but the 3 egg whites and 30 grams of protein powder stays.

Anyway onto the workout

CG BENCH-185(12)225(8)245(6)x2 235(6)DS 185(7)DS 135(9)
Incline Skull crushers-90,100,100X12 reps
REverse extensions one handed 3 sets 2 hand 2 sets
CG push ups w 45lbs on back for 8 reps x2 sets SS with rope extensions

Biceps-
BB CURL-65,85(15)100(10)105(10)x2 2nd set DS 85,65 8 reps each set
INCLINE HAMMER CURLS-30,35,35,35(12)
Dumbell Preachers curls-30(15)40(10) EZ BAR preacher 70(13)80(9)

Did 42 mins cardio this morning so Powo only did 15 just as a like a cool down then stretched.
Overall great and now under the 10wk out mark I'm super happy

jaredmus

01-10-2012, 07:39 AM

quick side not, todays a reefed, and to spice it up a tad through some sugar free chocolate syrup in my oats with pb , it was great I'm sure you 3dmj guys have better creations but for me it was killer

jaredmus

01-10-2012, 10:11 AM

So today is a high carb or reefed day I'm going to the gym in about an hour so I thought id share what I have had to eat before I go some may find it cool or would just like the insight of what I'm eating on a daily basis 9.5 weeks out

meal 1-6 multigrain(blubbery)fiber crisps
1/2cup quick oats/ 1/2 cup steel cut parts
1 chobani apple cinnamon 6oz yogurt +1/3 scoop of whey and 1 oz chicken(just something to nibble on) 2.5 gram fish oil

Meal 2- 1 cup oats(tablespooon sugarfree choc syrup)4 fiber crisps(nibbling), 1 scoop whey(32 grams protein) 2 oz chicken +t tablespoon natty pb

Meal 3 just had it-1/2 cup oats with 1/3 scoop whey 4 egg white 2 oz chicken(+ spinach,asparagus, some broccoli)

Pre workout (in an hour, I'm pumped) -39 fiber crisps dipped in natty PB-69 graams carbs 18 g sugar, then we'll see how much PB i use haha. usually I don't do a ton of fat pre workout so i won't get crazy but il enjoy this sorta like a cheat meal first real reefed of my prep.
POWO scoop of whey and 2 bananas and some more of those crisps.

Then thats just an idea that should take me up till about 4:30 and then il tone the eating down.
2 years ago when i prepped i used to have refers where all i would eat was cereal(2 boxes of golden grahams or kasha cereal or a box of each) so now Im getting smarter. Im in the belief of eating good whole foods. So these fiber crisps are like a cheat meal for me when in fact each serving has 23 g carbs and 17 of which are whole grain and it has fiber. So well see how it goes. I should get a pretty nasty pump I've even veiny and full all day so well see what happens!

jaredmus

01-10-2012, 04:07 PM

LEGS O YEA

pump with first real reefed insane! on top of that my girlfriend sent me, 3 tubs of betternpeanutbutter.KEEEPER!!! wow totally stoked!
Also Im trying marc lobliners drop factor fat burner that came in yesterday and all my supplements just got here this is what Il be using
Drop factor-fat burner
Nu-tek protein 5-32 grams pro 1 g fat 2 carbs-nutrishop exclusive
Bpi a-hd-estrogen blocker
Cellshock anitest-test booster
Sport pharma amino max-aminos about 3-5 tablets a day
Vitargo s2-post workout O YEAH stuff is my staple haven't trained without it in 2.5 years
PRe workouts vary-neurocore, Will be running a log for assault and beta cret, so neurocore will go on hold and the other 2 will be logged. Both of which have creatine in it so thats covered as well
IT seems like a ton of supplements but I won a lot and have 2 sponsors which i am so thankful too, so I get it all covered!

LEG WORKOUT-
Quads
Leg extensions-135,150,170,190 x20 reps 200(17) OMG and i don't say that, pump like no other last set Dropped to 155(9)
-Leg press , 2pps,3pps,4pps x20 reps 5pps(16) 6pps(10)
Hack squat(machine is from hip, so pad is on hip and lower back not traditional hack squat, i find it really hard)
2pps(8)2pps+25(8)2pps+35(7)-these were the hard part
Front squats-135,165,185,225 all by 8 reps

Lying leg curls
Dumbell stiff leg reads
Seated leg curls
Adductor
Feel those numbers aren't too important no one seems to care about them if you have to know il tell you ;) did all by 12 to 15 reps for those though with good squeezes.

jaredmus

01-12-2012, 04:44 AM

Just wanted to say after a super low carb day(45) yesterday started today off with a forum favorite! and thought Id just thank everyone Ive seen make it

3/4 cup of oats
8 oz chobani greek vanilla yogurt
3/4 scoop protein powder(my protein has 32 grams protein a scoop) so it was 24 grams
and 8 almonds and 2.5 grams fish oil!
Dieting this time not so bad around and I don't really do IIFYM but the greek yogurt and using more protein powder is killer!

jaredmus

01-12-2012, 04:53 PM

Flat dumbbell press-45,75,100,110,120,110 all by 6 reps Last set dropped to 90 and 70 for 6 reps as well
Incline Dumbell press-90,95,100(7)reps last set DS 75(5)
Incline Dumbell flies(pretending I'm hugging a fat chick try to pull together with chest, not just fling wait, vinny galanti from universal showed me how to do flies and wow changed the way i do them)
25,30,25,40,45(12)

HS Flat Bench-1pps(12)1pps+25(10) 1pps+40(8) 2pps+10(7) these were partials with constant tension very slow

Then Fst7 peck deck

Finished with 5 mins warm up and 35 minutes of HIIT cardio-killer legs were insanely pumped.
SICK WORKOUT!!! really happy.

So besides the fact that strength is obviously down since i was 218 around this time last year so 30lbs ago(WOW HARD TO THINK). but since My summer cut (12 weeks)and photoshoot going from 214 to 196. My strength went up from that point and then stayed about the same since i started dieting(8 weeks ago) but the whole fall 4 weeks from my powerlifing meet(mid october started 4 weeks of hard cardio) meet in mid novemeber. My strength has been real good. Starting to get really lean. Aside from the supplements I added before I won pro mera stack today!

so Updated stack looks crazy but is good

Test support-bpi a-hd cellshock anitest
Fat burner-drop factor
Creatine-con cret(powo)
Bcaa-gluta tren
Pre workout-beta cret
Vitargo post and sometimes pre workout with con cret
Nutek protein powder!

vitamin d3 plus calcium 2x a day.
I think i got it all covered seems like a lot but its all good stuff IMO. So the next 4 weeks or so the stuff will all kick in about 5 weeks out. So I'm excited to see where dieting, new addition of some of the best supplements, and changing cardio like a madman will take my body, looking to be ready about 3 weeks out from the firs show, and 5 weeks from the 2nd.

GOALS: now that I'm getting closer, to competing goals include (beating old self)already done IMO
Novice class win-realistic goal
NOVICE OVERALL-semi realisitic
Open class win-hard to do-
I believe in setting hard goals, it will make you work harder and the more impossible the more you want it!

SO march 17th-INBF NORTHERN STATES SUPER NATURAL -novice class
MArch 31-Natural JR USA-first time running it- hopefully everything goes well and I will be in the open class at this show, and they also have a JR class so looking to win the open along with winning he JR Overall as my goals for this show
TIME TO GET IT GOING, 9 weeks 2 days out!!!!

jaredmus

01-14-2012, 02:06 PM

side not quick diet meal if anyones interested

tablespoon of betternpeanutbutter chocolate-50 calories 2 grams protein 7 carbs 1 gram fat
little bit of choc protein powder-maybe 7 grams of protein
squirt of sugar free choc syrup-about a tablespoon it was small -8 calories
3/4 cup oats-7.5 grams protein, 39 carbs,4.5 fat

Mixed it all up microwaved it for 2 minutes, has that 6 oz chicken and 3.5 grams in fish oil pills!

killer meal-about 50 carbs 10 fat 60ish protein or so. i sort of guestimate things. but thats an idea of a clean meal on my prep, there all clean but on back or leg days, il throw in a little choc syrup once a day, 8 calories is like chewing 3 pieces of sugar free gum. So id rather do this. once i get to 5 weeks out, (4 weeks away } il take out that type of stuff and be 100% strict instead of 99% haha. Pumped for a refeed tuesday, puffed brown rice, plenty of oats ,and 2 serving of vitargo, shooting for 500-550 carbs or so that day, lowering fats, and leaving protein where its at, love HIGH CARB DAYS

NaturalPursuit

01-14-2012, 02:15 PM

In for this man!!! Keep up the good work! Huge inspiration!

jaredmus

01-14-2012, 02:38 PM

In for this man!!! Keep up the good work! Huge inspiration!

thanks man appreciate it not to many people comment on my threads, i gotta spice it up or something haha. Training hard, diets on check, supplements are 100% on, now im adding a lot more posing in now so from that alone hoping to harden up a tad!

jaredmus

01-15-2012, 02:42 PM

Today I worked out by myself but just had fun in the gym!
I had jeff alberts style rice pudding pre workout
40 grams whey, 45 grams rice, so about 40 grams carbs, mixed it together excellent had 3.5 grams fish oil pills on the side! MHHMM o yea nice amount of cinnamon on there tasted great!

Arms-
Flat Skullcrushers-65(15)85(12)100(8)110(6)100(8)
Overhead 2 handed dumbell extension-55,75,90(10)95(8)x2 sets
Dips supersetted with bench dips 3 sets 10 reps each
fst7 rope extension

Biceps-
Incline dumbell curls-35(12)45(8)40(10)
Drag Curl-45(10)50(8)x2sets
spider hammer curls-35,45,45(12) DS on last to normal hammer curls 40,30,20(10)
Finished with 3 sets of low cable curls SS with some forearm work.

After that 15 minutes of MISS and 30 Mins HIIT burned 712 calories in 46 minutes!

Overall great workout!
I think im excited about seeing changes in my body and tmrw seeing my gf who lives 5 hours away. And heres just a pic from new years when she was here.
We went to an pancake place and I got an egg white omlette with chicken spinach and broccoli. Sort of like a cheat meal because macros were way high! but look at her choc pb chip pancakes!
just something different thought id throw in here, that was hard to sit through

jaredmus

01-17-2012, 01:07 PM

progress just starting to pick up
8 weeks 5 days out

would like any opinions on how my progress is coming along

jaredmus

01-20-2012, 03:56 PM

TODAY WAS ROUGH

For some reason today was just rough in the gym
Around 11:30 went in did abs and 37 mins of cardio!

Then at 4 went into to do back workout went as follows
Wide Grip Lat Pulldowns-140,170,200,200,220(8)SS with VBAR pullovers
BARBELL ROWS-135,185,225,255,275,275,255(10)
Medium Neutral grip Cable rows-Weird machine idk if numbers are right idk if 10 lbs increments or what but
14,15,16,16(10)
Wide Neutral Grip pullups-4 sets to failure
Finished with in the corner rows-using 35's-4 35's(12)5 35's(10) 5 35's+25 (15) 6 35's+25(8) DS 5,4,3 35's
Did a few sets of good mornings 145(8)185(6)205(6)-not used to them throwing them on days i dont deadlift
finished with 21 mins cardio on the stepper. Idk just didnt have it today for some reason!
Wont let that happen the rest of the prep espc for arms tmrw which is a weak Bodypart!
planning on doing a lot of close grip bench tmrw and some heavy barbell curls make these things swell up!

jaredmus

01-21-2012, 12:57 PM

Arms

Had a good workout today :)
P.s Gluta tren during cardio espc when its freezing cold !refreshing all i can say. Pine apple con cret immediately post cardio more refreshing. Def have the whole flavoring thing down. Time to make PROTEIN!!!!!!!

Arms
Tricep-CG Bench-135,185(8)WARM Up 225(5)255(5)265(5)255(5)205(8)
V-bar Pressdowns on lat pulldown-50,60,60,70,60(10-15 varying)
Overhead seated ez bar skull crushers-65 2 sets(15)85(12)95(10)x3

Biceps-BB CURL-65(15)95(12)115(7)105(9)x2sets
Incline Dumbell curls-30,35,35(10)
Reverse Curl-65(8)60(10)x2sets
Rope Hammer Curls 2 sets just to squeeze burn out!!

finished 35 mins of stepper burned 548 calories really squeezing the glutes IM SHOT!!!

Overall really happy for 8 weeks out today strength is still pretty good if not that same! and just getting nice and veiny so thats a positive

jaredmus

01-23-2012, 03:34 PM

REFEED O YEAAA!!! LEGS sick workout

Il give ya my pre workout meal and leg workout INSANE!!
7 Caramel Rice cakes with 3 tablespoons of smart balance PB 1 tablespoons of Jelly-Carbed up

Standing leg curls
Walking Dumbell lunges 9 steps each leg-80,95,95 Dumbells in each hand
Seated leg curls-135,150,150 150 _last 2 sets had partner pull on the negative (TRY NUTS)
Stiff leg deads-135,185,275,295,315,335(8)-insane tried to keep back straight pull only with Hams up 3 inches on platform
Jeffersons-95 by 3 sets of 8)HARD AS HELL
Squats-315,325,335,345(5) 385(2) all 2 second negatives and one second pause at bottom!!! Squating at the end hard as hell!!!!
Finished with 3 sets of ABductors.
CArdio-1/5 mile lap jog and 5 45 yard sprints!! OMG
Today was great fully blown out vascularity in quads i never had before ITS GETTTING FUN NOW

jaredmus

01-24-2012, 05:44 PM

Ok been doing a lot more posing all going well, had a good shoulder workout and 45mins of stepper burning 760 calories today!

side note meal im eating now hits the spot

3 egg white 32 grams whey, 2 tablespoons of pb and 1/4 cup blubberies and 1/4 cup oats
26 grams carbs 56 grams protein and only about 6 g sugar and fats at 8.
Perfect not bad hitting macros, and taste good too.

jaredmus

01-26-2012, 08:42 PM

Deads-315(10)405(12)495(7)525(4)455(5) all were wide grip hard as hell
CG pull ups ss rope pullovers
Pendley rows 165 4 sets of 12
Reverse Grip Pulldowns facing away from the knee pads 4 sets of 12
Tbar cable rows sitting on a box so it targeted more lower back!!
Insane workout, added 35 grams of carbs from vitargo pre workout!
and also pre workout like an hour before
My rice pudding MMMM

50 grams brown rice with vanilla protein powder about 40 grams of protein or so. Mixed with 3 cups of water cooked it all up! while hot.
Then freezed it for 4 hours pulled it out the freezer it was thick like idk pudding or something real thick! i liked it. and added cinnamon!! so its killer!!! loved it!!!

today was good i really liked it!!
good workout im pretty shot now! but good workout. We'll see how My recovery is tmrw, but for sure strength is good for 7 weeks out! and if it stays here im expecting to keep progressing and leaning out and will see some hard A$$ muscle

wazzu

01-30-2012, 12:59 PM

in for the journey. thanks for posting it.

sub'd

andyboi

01-30-2012, 01:24 PM

bro you are looking ON point, awesome job. You're going to do very very well.

jaredmus

01-30-2012, 04:52 PM

Thanks everyone here are some pics from sunday 6 wks 6 days out time to dial it in!

hit legs today
overall real good workout strengths still there hit 375(5) 365 2 sets of 5, after a set of 315(6)
Been doing some glute thrusts as well.
Not to much to talk about just want to get shredded had a refeed today felt amazing, super full and finding which carbs I fill out on well so im pumped up! time to get it really going

tobelatking

01-31-2012, 09:21 AM

6 weeks 6 days out. Looking good.

jaredmus

01-31-2012, 10:43 AM

6 weeks 6 days out. Looking good.

thanks man I appreciate it really working hard as hell!

just got done with shoulders and cardi0

Standing BARBELL PRESS- all weights sets of 8-95,135,140,145,150 DS 135(4)DS 95(5)
Reverse Drop sets side laterals- started with 20's for (5) then went up to 30(5) and 40(5) no break
next 3 sets were 25(5)35(5)45(5)with help then back down
Reverse flies bent over on incline bench-20,30,30, DS 20(sets of 12)
then machine neutral grip neck forward to target front delt- Insane if you do them like this sitting forward a little keeping elbows in crushes the front delt like no other, did 2 warm up sets then 4 work sets
did some shrugs
finished with 45 mins of cardio on stepper burning 722 calories!overall very happy with the workout cutting carbs a tad lower today, and well see what happens trying some new stuff and will have new pics up at 5 weeks out or so! LETS DO WORK

ErickStevens

01-31-2012, 11:31 AM

Looking wide bro, keep pushing!

jaredmus

01-31-2012, 01:06 PM

Looking wide bro, keep pushing!

thanks man really giving it my all, never trained this hard, did this much cardio or dieted this long or hard for a show. Cant wait to get into some food though, saw your food porn thread thats like 70 pages long.

top 5 things I want now haha , jsut for fun to get away from the contest prep for a minute

1-Nutty bars -little debbie is my girl
2-really weird one here-golden puffs-the cereal with the bear
3-sesamee chicken with fried rice
4-sweet potatoes fries and pulled pork
5-Pizza, my grandparents are from brooklyn, home of some of the best pizza anywhere, and they are going to bring me pizza from here after the show!
L &B spumoni gardens, i recommend it to anyone ever visiting NY. Its so different, its the best and i cant wait. But im more hungry for a victory, after a 3rd place teen class finish and 4th place novice.
Now coming to the stage 2 years later about 15lbs heavier with much better(2-3% lower BF) so well see how it goes!

http://www.youtube.com/watch?v=Ocs79_IbJ-g
look at that and tell me i shouldn't get some reps just for posting it haha

jaredmus

02-06-2012, 10:13 AM

Thought since im 5 weeks 5 days out I would show some of the supplements I'm using as it comes down to crunch time so to speak!

I was nice enough to have 2 sponsors throughout this prep, Genr8 Vitargo-which is a quality carb product and anyone who would like to know more about it or receive a possible discount can contact me and I can point you in the right way.
2nd nutrishop new hartford-Store for those who don't know carries a lot of everything. A bunch of companies most have not ever heard of but make great stuff which I have used throughout the prep, or offseason. Such as Vitasport, Nu-tek, cellshock and katayst. The protein powders and bcaas from these companies taste great and have even better formulas. Aside from that I can choose other more big name supplements to use as well.

Now that that is said. Rich lauro from controlled labs and top WNBF pro- sent me a bottle of white blood 2-a stim free pre workout which i will be adding to my pre workout mix! And i wanted to thank him for that. I am excited to use it and try it out!

So now that that is all said, in a sport where nutrition, and supplementation is very important and supplementation often takes precedent to those who lack the commitment or knowledge of proper training and nutrition and sleep, there are a lot of brands out there and a lot that make good and bad stuff.

Thought i would just share some of the brands sold here on bb.com i stand behind and support besides my sponsors.
Vitargo-like i said above lmk and i can try to get some out to you or discounted, PM ME for more info, it is proven to work!

Gaspari-I like the products, quality IMO a little pricey but great, size on and myofusion happen to be 2 of my favorite supplements out. Great team of athletes who are all very nice and helpful at expos!

Controlled labs-Don't use them to often but plan on making them staples for offseason and rest of my contest prep. Quality products, good
ingredients and plenty of variety in flavors/plus no huge prop blends. Every type of product(pre,intra,post,fat burn,cla etc..)

Primaforce-bulk products of every kind or need, I like being able to know what I'm using. Wide variety from fat burning, aminos, test boosting

Universal/animal-lifestyle is insane they give back like no other, have the best board reps IMO, and there products are solid! Animal rage happens to be one of my top 3 or 4 pre workouts(yep I am a stim junkie)

I hope this was helpful to some and feel free to ask me any questions

wazzu

02-06-2012, 11:05 AM

very helpful review bro. what would be the ideal stack for you when preping?

jaredmus

02-06-2012, 11:08 AM

besides that 2day was refeed so thought I would share my meals up till this point

meal 1- 1 cup plain ff chobani yogurt+1/4cup oats +1/2cup fiber cereal(23 carb 15 fiber o fat 0 sugar) 1/2 scoop protein 1 plain rice cake
meal 2- 3/4 cup brown rice+ tablespoon of plain choban yogurt 1 scoop whey +cinamon
meal 3-10oz chicken 1 cup brocolli +1/2 cup corn, 1/2 cup fiber cereal

Feel on refeed days due to carbs its real hard for me to eat whole food so I do a lot more protein powder mixes type things! NO COMPLAINTS :)

jaredmus

02-07-2012, 04:26 AM

so time to really take posing to a new level, and make sure on stage im ready to go and stay out there and not sweat under the lights and be as confident as possible.
So im setting my alarm every morning 30 mins earlier so i wake up before class and do this before I eat my breakfast

http://www.youtube.com/watch?v=Iht2mAJENys&feature=plcp&context=C31ee1f3UDOEgsToPDskLp_gFz6lmo0Wzhw6MWhbkL
http://www.youtube.com/watch?v=7goqsOc72-k&feature=context&context=C31ee1f3UDOEgsToPDskLp_gFz6lmo0Wzhw6MWhbkL

thats 2 parts about 19mins of prejudging from the 2010 wnbf lightweight california pro show and man o man those guys are big lightweights, and really gets me pumped to see what natural bodybuilding is all about! but im using this prejudging because its super long and if you can make it through that, especially all the rear and front relaxed which seem to be the hardest to hold for me for extended period of time, I should be alright!
so time to harden up with a lot of extra posing and add condition with it.
easy to say now as im eating post posing meal haha
1 cup plain ff chobani yogurt, 32 grams of vanilla whey, 3/4 cup of fiber now cereal(36 grams carbs 22grams fiber no sugar no fat)
so 57 grams of protein, 45 carbs 1 gram of fat 23 grams of fiber! first meal of the day SIGN IT UP

jaredmus

02-10-2012, 06:04 AM

did a quick thread in the nutrition section !of a Peanut butter I have used thread, I see a lot of people claiming to love it but I have to say I am one of the biggest fans and besides protein shakes, egg whites, chicken and vitargo, I think I can say ITs the only food I have had just about every day for the past 10-15 years!
http://forum.bodybuilding.com/showthread.php?t=142168631&p=829431951#post829431951

I love it in just about anything from oats, to sandwiches, ice cream, on crackers, on pancakes in pancakes on waffles, on bagels, cereals, captn crunch, reeses cereal, anything with it I'm not a huge poptart guy but I wish they had PB pop tarts, maybe they do idk. I enjoy pb protein bars, sweet n salty bars, granola bars. You get the picture. the threads above and hoping some people will reply of give me suggestions of what they think
Happy Friday and 5 weeks 1 day out O YEA! That means after the last show MAybe March 31st
PB FEAST Cheesecake cookies, ice cream CANT WAIT