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

[QUOTE=jaredmus;624544243]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.[/QUOTE]

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

[QUOTE=tsajdak;624707193]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[/QUOTE]

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

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 ****!

[QUOTE=jaredmus;624725943]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..[/QUOTE]

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.

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

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!

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
__________________

waitn for that posing vid.

[QUOTE=Warrior9;628731833]waitn for that posing vid.[/QUOTE]

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

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
[url]http://www.youtube.com/watch?v=pSK_L...mbedded#at=110[/url]

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

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

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

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!

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.

[QUOTE=jaredmus;635519793]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.[/QUOTE]

Awesome job on the DL bro. I'm positive you will get 600 next weekend also, especially with the extra motivation and adrenaline flowing. Deadlifts is where its at for the lower back thinkness. I never did them till this past year and I see some nice additions also.

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

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.

[url]http://www.youtube.com/watch?v=sxuIgwg8pAk[/url]
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.

nice job on the squats, good stuff

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!!!

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.

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 :)

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,.

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

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

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

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

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

[QUOTE=jaredmus;658764513]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[/QUOTE]

With those big weights I definitely see some big wheels on the way. Keep it up bro. Quality workouts in here

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.

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.

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