J's 34 Week Adventure my First Show -- Natural Mr MN!

[Joe Go]

Originally Posted by J_Bo

Oh they go as far as to let you kow specifically which leg will be called for a spike?

That's nice to know. I personally don't like spiking my leg on the FLS, but I guess you gotta do what you gotta do. I don't remember, did they call for a leg to be spike on the MM?

Thanks, Joe!

No, they didn't call for a leg spike on the Most Muscular, but they did call for a crab Most Muscular.

[J_Bo]

Originally Posted by Joe Go

No, they didn't call for a leg spike on the Most Muscular, but they did call for a crab Most Muscular.

Thanks, Joe.

I remember that double calf pose and hamstring pose they made everyone do. I'm sorry, but those were a bit ridiculous. lol

[TigerStealth]

Originally Posted by J_Bo

Thanks, Joe.

I remember that double calf pose and hamstring pose they made everyone do. I'm sorry, but those were a bit ridiculous. lol

be ready for the double calf and the hamstring flex...that is actually pretty common when there is a tight class. Make sure you practice these so you dont flop around and fall over on stage like most people lol. On the double calf make sure to flare your lats like a rear relaxed

[J_Bo]

Arms

V-Bar Triceps Pressdowns ss/w Dips(pre exhaust)
3 sets to failure ss/w 3 sets to failure
After the third set of dips, I went back to pressdowns for a triple dropset.

Overhead EZ Bar Extensions
115 x 10, 10, 10, 10

CGBP
4 x 10

1 Arm Overhead DB Extensions
4 x 12

DB Kickbacks
2 x 10

EZ Bar Preacher Curls ss/w Chins Pre exhuast
3 sets to failure ss/w 3 sets to failure

EZ Bar Preacher Curls
2 x 10

Lying DB Curls (on a flat bench---super stretch)
3 x 15

Standing BB Curls
3 x 10

Hammer Curls
3 x 10
--------------------------------------------------------------------------------

Weights weren't important today. I started out with the pre exhaust to completely fatigue the muscles, and just did what I could with super strict form to destroy them even further. Honestly, I felt really good about this workout and felt like I had awesom focus and put in the work!

On a sad note...My arms no longer measure 20 inches with a pump I thought If I could keep them over 20 with a pump throughout this prep, that would be awesome, but they were around 19.75 after the workout...Oh well.. New goal: Over 19 with a pump come show time

[ehlisl]

Originally Posted by J_Bo

Arms

On a sad note...My arms no longer measure 20 inches with a pump I thought If I could keep them over 20 with a pump throughout this prep, that would be awesome, but they were around 19.75 after the workout...Oh well.. New goal: Over 19 with a pump come show time

Looks like we both were doing curls for the girls tonight

....and on the measuring. Don't worry about losing an inch or two. I guarantee they WILL look bigger the leaner you get. I know from experience and I know I am not the only one that will vouch for it.

[J_Bo]

Originally Posted by ehlisl

Looks like we both were doing curls for the girls tonight

....and on the measuring. Don't worry about losing an inch or two. I guarantee they WILL look bigger the leaner you get. I know from experience and I know I am not the only one that will vouch for it.

I believe it. I can already see my peak way better, which makes them look bigger. Hitting 20 was pretty awesome, so it's a bit sad to see that go. But, I gotta remember it's just a number! Maybe I can do a high rep workout next week and pump 'em up over 20 one last time lol.

[Quelly]

my arms went from 17 to 15.5 but looked 100x better

also...you mentioned your bench numbers going down a bit...that tends to happen when you diet because of leverage changes due to lost intramuscular fat, and glycogen...it isn't a sign of muscle loss...but if you do a lot of benching to maintain chest size, and your numbers keep falling...THAT can lead to muscle loss...a good way to combat this is dumbell pressing, I find the leverages don't weaken that movement as much and I was able to maintain chest size with that...

for example, bench went from 315 to 280ish during prep, but I was able to do the 120's on flat from offseason all the way through prep

[J_Bo]

Originally Posted by Quelly

my arms went from 17 to 15.5 but looked 100x better

also...you mentioned your bench numbers going down a bit...that tends to happen when you diet because of leverage changes due to lost intramuscular fat, and glycogen...it isn't a sign of muscle loss...but if you do a lot of benching to maintain chest size, and your numbers keep falling...THAT can lead to muscle loss...a good way to combat this is dumbell pressing, I find the leverages don't weaken that movement as much and I was able to maintain chest size with that...

for example, bench went from 315 to 280ish during prep, but I was able to do the 120's on flat from offseason all the way through prep

Yeah, I can see that. I've been primarily sticking with DB's, which probably adds to that, since I'm not actually practicing Bench.

I think the other one that goes down, but not due to loss of strength is squat variations. Being bigger seems to give you more stability during squats, and you can kind of lose that as you get smaller (especially in the stomach!)

[jked4life]

I hear ya on the arm size thing. Mine used to be 18.5 and are now down to 17.5 and will probably go down a good amount more. Already they are looking better though.

20 inches is unreal! Even if they go down to 18 inches, that's still enormous!

Eric- that's good to know about the Dumbell/Barbell thing. After dropping 60 lbs, that's the only lift of mine that I'm not currently at lifetime PR on. That's good to know!

[J_Bo]

Originally Posted by jked4life

I hear ya on the arm size thing. Mine used to be 18.5 and are now down to 17.5 and will probably go down a good amount more. Already they are looking better though.

20 inches is unreal! Even if they go down to 18 inches, that's still enormous!

Eric- that's good to know about the Dumbell/Barbell thing. After dropping 60 lbs, that's the only lift of mine that I'm not currently at lifetime PR on. That's good to know!

I feel the same way! Getting stronger on almost everything else!

I had them up to a little over 21 when I was at my biggest. Couldn't see the peak very well at that point, though. But man when I'd go out, I had guys feeling me up all night! lol

Kinda weird how being muscular attracts more attention from men than women Not that I'm complaining, since I'm happily married, but it's still a bit strange lol

[jked4life]

Originally Posted by J_Bo

I feel the same way! Getting stronger on almost everything else!

I had them up to a little over 21 when I was at my biggest. Couldn't see the peak very well at that point, though. But man when I'd go out, I had guys feeling me up all night! lol

Kinda weird how being muscular attracts more attention from men than women Not that I'm complaining, since I'm happily married, but it's still a bit strange lol

My wife could care less



In fact, I think she'd prefer me with a spare tire and relaxed rather than being anal and counting everything on my food scale. On the other hand, she loves me very much and supports me because she knows it makes me happy. I think most good women are like that.

[italianplaya30]

Originally Posted by J_Bo

I feel the same way! Getting stronger on almost everything else!

I had them up to a little over 21 when I was at my biggest. Couldn't see the peak very well at that point, though. But man when I'd go out, I had guys feeling me up all night! lol

Kinda weird how being muscular attracts more attention from men than women Not that I'm complaining, since I'm happily married, but it's still a bit strange lol

dude ur arms r huge!!!!

[J_Bo]

AM Cardio
30 mins LISS on treadmill
15 mins On Elliptical (pretty good pace)

Well cardio only today. Tomorrow I get back at it with shoulders...wait...what's that? Bonus workout today???? ok

Bonus: Quads and Chest

Pre exhaust Triset
Leg Extensions/Hack Squats/Leg Extensions
1 x failure/1 x failure/1 x failure

=====

Pre ExhaustTriset
DB Flys/Bench Press/Inc DB Press
1 x failure/1 x failure/1 x failure
=======================

So I don't know what got into me, but I was like: My chest and Quads could stand to be HIT (pun intended) again. High intensity but very low volume. WHY THE HECK NOT?


On a different note, I'm visiting home this weekend. Chest and Back workouts will have to be at the local gym, which is a bit of a bummer because it sucks there... BUT I have to get in AWESOME workouts regardless because I have less than 30 workouts left per bodypart and I MUST make them count!

[TigerStealth]

nice little bonus workout there, i like the way you phrase it...you have to make every workout count until show day. well said!

[ehlisl]

Originally Posted by J_Bo

AM Cardio
30 mins LISS on treadmill
15 mins On Elliptical (pretty good pace)

Well cardio only today. Tomorrow I get back at it with shoulders...wait...what's that? Bonus workout today???? ok

Bonus: Quads and Chest

On a different note, I'm visiting home this weekend. Chest and Back workouts will have to be at the local gym, which is a bit of a bummer because it sucks there... BUT I have to get in AWESOME workouts regardless because I have less than 30 workouts left per bodypart and I MUST make them count!

Nice job going with your Instinct Jason. So many people don't listen to their body, if you feel up to it, why not? But remember it goes both ways

30 workouts left to do work, you know what you have to do Keep doing what you are doing buddy!

[BPP]

Originally Posted by TigerStealth

nice little bonus workout there, i like the way you phrase it...you have to make every workout count until show day. well said!

this

sounds much closer by # of workouts than by weeks!

[J_Bo]

Originally Posted by TigerStealth

nice little bonus workout there, i like the way you phrase it...you have to make every workout count until show day. well said!

Originally Posted by ehlisl

Nice job going with your Instinct Jason. So many people don't listen to their body, if you feel up to it, why not? But remember it goes both ways

30 workouts left to do work, you know what you have to do Keep doing what you are doing buddy!

Originally Posted by BPP

this

sounds much closer by # of workouts than by weeks!

Definitely! When you realize you only get to hit a bodypart a certain number of times, it really makes you realize how much each workout has to count. Because if you look at it as one workout out of the total number, then it doesn't seem as important as it really is. Because that workout will determine 1/#th of how that bodypart is come show day. And fro me that number is in the 20's and that when you're talking like 1/20th..that's flippin HUGE!

[AustrianOakJr]

Dude, one piece of advice......STOP measuring!! It will only depress you. At this point its all about the mirror....thats the only measuring tool needed. Youre gonna lose size on everything because the fat youre holding is part of the measurement. I dont even want to know what my arms measure out at right now, b/c im sure its an inch smaller than what they were 4 mos ago!

[J_Bo]

Originally Posted by AustrianOakJr

Dude, one piece of advice......STOP measuring!! It will only depress you. At this point its all about the mirror....thats the only measuring tool needed. Youre gonna lose size on everything because the fat youre holding is part of the measurement. I dont even want to know what my arms measure out at right now, b/c im sure its an inch smaller than what they were 4 mos ago!

Sounds like a plan, my man!

I don't measure that often, but actually was hoping it would make me feel more confident. I was in one of those "I'm getting small" moods, so I was like... well if I measure my arms and they're the same size, then I'm not getting small. But they weren't...and I obviosuly shouldn't expect them to be. Oh well! I'll stop measuring and just go by the mirror and pictures.

[AustrianOakJr]

Originally Posted by J_Bo

Sounds like a plan, my man!

I don't measure that often, but actually was hoping it would make me feel more confident. I was in one of those "I'm getting small" moods, so I was like... well if I measure my arms and they're the same size, then I'm not getting small. But they weren't...and I obviosuly shouldn't expect them to be. Oh well! I'll stop measuring and just go by the mirror and pictures.

Ahh.....this was a big struggle with me as well (and still is somewhat). You fear youre wasting away. I can assure you, especially this far out, youre not wasting away. Our body types are similar in that we are both endo/mesos. We hold muscle pretty darn well. So, I find that in order to break this frame of mind (im wasting away), I have to constantly tell myself im not lean enough. When youre sitting 3 weeks out and youre STARVING out of your mind and everything in you is telling you to eat. Dont think about muscle loss.....keep your eye on the lean.

[97maxxx]

just jumped over from your other pic thread..in on this to learn a few things from you...looking great btw cant wait to see what you will look like all cut up

[J_Bo]

Cardio
30 Mins Treadmill
20 mins Elliptical/Stepper machine

=========================

Shoulders/Traps


DB Shoulder Press
90's x 10
100's x 10, 10, 8
90's x 10, 8*75's x 8

Side Laterals
50's x 6
60's x 5*40's x 10*30's x 10*25's x 10* 20's x 10* 15's x 10

Cybex Shoulder Press
6 x 10
alternating prone and neutral grip

Behind the Back Cable Side Laterals(Jay Cutler Style)
3 x 12-15

DB Front Raises ss/w Bent Over Rear Delt Raises
3 x 5/3 x 15

Behind the Back Smith Shrugs ss/w Smith Shrugs
315 x 15/315 x 15 (3 sets)

================================

And Done! Had a great shoulder workout. Worked a little lighter on the presses and went with a lot more volume.

Today's Numbers:
3,458 kcals (58f, 430c, 332p)

[J_Bo]

Originally Posted by AustrianOakJr

Ahh.....this was a big struggle with me as well (and still is somewhat). You fear youre wasting away. I can assure you, especially this far out, youre not wasting away. Our body types are similar in that we are both endo/mesos. We hold muscle pretty darn well. So, I find that in order to break this frame of mind (im wasting away), I have to constantly tell myself im not lean enough. When youre sitting 3 weeks out and youre STARVING out of your mind and everything in you is telling you to eat. Dont think about muscle loss.....keep your eye on the lean.

Haha! Stupid head games! I have to try to not OVER assess!

Originally Posted by 97maxxx

just jumped over from your other pic thread..in on this to learn a few things from you...looking great btw cant wait to see what you will look like all cut up

Thanks! Good to have you aboard!
I'm killin' it, and givin' it my all!

[ehlisl]

Originally Posted by J_Bo

Cardio
30 Mins Treadmill
20 mins Elliptical/Stepper machine

=========================

Shoulders/Traps

================================

And Done! Had a great shoulder workout. Worked a little lighter on the presses and went with a lot more volume.

Today's Numbers:
3,458 kcals (58f, 430c, 332p)

Good stuff Jason! Solid pressing and I am starting to see more SS's

[J_Bo]

Originally Posted by ehlisl

Good stuff Jason! Solid pressing and I am starting to see more SS's

Thanks, Luke! I spent the last couple weeks going for big numbers, now I'm ready to switch it up for a few weeks. I'll get back to big numbers again, to maintain strength, but these are the kind of BODYBUILDING workouts that I love! Where I use intensity techniques and volume and higher reps and just tear the muscle to pieces

Actually something I was doing during bulking was separating 1 work out into 2 sessions. I would have one workout, where I'd go in and pick a big compound movement and go heavy with triples or sets of 5 or whatever. Then I'd come back later in the day and do a more traditional bodybuilding workout, where I wouldn't really worry about the weight I was lifting. Just lift by feel. I still went as heavy as I could, but with great form and higher reps. I really loved training like that, because I got the strength part out of the way, separately, and could legitimately check my ego at the door for the later workout.

I might consider going back to that, if I can figure out how to schedule it, but with cardio now and school, it gets to be quite a balancing act.

[J_Bo]

Intro
Woke up this morning and went to hop into the shower.. I looked down and what did I see? Not That You Sickos!!! But, I did in fact see LEG VEINS Primarily in the teardrops...especially the right teardrop, they were actually protruding out! Now I'm not trying to make it sound like I'm Ronnie Coleman vascular in the legs, but it's definitely a good sign, because I don't think I've ever had quad vascularity as far as I know.
-----------------------------
Cardio
30 mins of roadwork
this was actually a combination of jogging, walking and hill sprints. Really tired my son out
-----------------------------
Legs


Squats
405 x 10, 10, 10

Front Squats
225 x 10, 10, 10, 10, 10, 10, 10

Leg Extensions
Full stack x 12 (12 sets: 4 toes in,4 out, 4 straight ahead)
------------------------------

WOW. So after 10 total sets (plus warmups) of squats (backs and fronts) I was pretty fried! I was going to do more sets of Backs, but my hams started getting fatigued and I felt like that was a bit too much for them. So I did 7 sets of fronts and my quads were killing me, and my hams were pretty fried, too! Then I did a 12 x 12 on Leg Exts and I could hardly walk by the end of it! After this many squats, however, I think I'm gonna have to back off on my next hamstring session.

So I mentioned my concern about not getting good workouts in back in my home town, so I think instead of taking tomorrow off, I'm gonna do chest. That way, I can at least get my chest done here, and then the only one I'll have to worry about back home is Back day.

[italianplaya30]

QUAD VEINS!!! yes!!!! get a pic of the veins next time!

[J_Bo]

Originally Posted by italianplaya30

QUAD VEINS!!! yes!!!! get a pic of the veins next time!

haha, I don't know if they're quite pic worthy yet Maybe in like a month they will be...or if I eat a sh*t ton of fat and sodium!

[BPP]

sick leg workout brosephauras

[J_Bo]

Originally Posted by BPP

sick leg workout brosephauras

Thanks, bPP! It was pretty killer! I'm already hurtin' this morning!