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

[AustrianOakJr]

Your leg training volume is insane. Wow. Apparently that works for you!

[J_Bo]

Originally Posted by AustrianOakJr

Your leg training volume is insane. Wow. Apparently that works for you!

well I mix it up quite a lot. That's some atypical volume for me. Sometimes I'll do a lot of volume, but a lot of times I'll do it almost dorian style where I do one all out set on each movement... It's just kind of random what I decide to do that day. But I used to have no high volume days in there, and my legs were stronger than they are now, but they weren't impressive. Adding the volume has made my legs much more impressive IMO.

[AustrianOakJr]

Originally Posted by J_Bo

Adding the volume has made my legs much more impressive IMO.

Hmmmm. Interesting how that works. My legs SEEM to respond to volume as well, but I havent given them enough all out power days to really say one way or the other. Im gonna try the power/hyper thing starting next week and see how I respond. Should be good to start something new just as im bringing calories back in and hopefully get all anabolic-like.

[COZ999]

I usually dont smash legs with volume, but I wonder if it would do me good......kinda like milk! hmmm I love milk!

[BPP]

Originally Posted by COZ999

I usually dont smash legs with volume, but I wonder if it would do me good......kinda like milk! hmmm I love milk!

feels good man

[J_Bo]

Originally Posted by AustrianOakJr

Hmmmm. Interesting how that works. My legs SEEM to respond to volume as well, but I havent given them enough all out power days to really say one way or the other. Im gonna try the power/hyper thing starting next week and see how I respond. Should be good to start something new just as im bringing calories back in and hopefully get all anabolic-like.

Originally Posted by COZ999

I usually dont smash legs with volume, but I wonder if it would do me good......kinda like milk! hmmm I love milk!

I'm not saying lifting for power with my legs yielded no results. I think they got pretty big doing heavy ass squats week in and week out, but the look and especially the outer quad sweep greatly improved with higher rep ranges and more volume.

Originally Posted by BPP

feels good man

Yes! Oh Gosh, yes!!!

[J_Bo]

CHEST


Incline DB Press
100 x 12
120 x 12, 10

Incline BB Press
225 x 10
205 x 10

Incline Smith Press
225 x 10
275 x 5*225 x 7

Decline DB Press
100 x 10
100 x 12

Decline BB Press
225 x 10, 10

Decline Smith Press
225 x 10
275 x 10*225 x 8

Flat DB Press
100 x 10
90 x 10

BB Bench Press
225 x 10
205 x 10

Smith Bench Press
225 x 10
225 x 10* 185 x 8

Cable Crossover ss/w Incline Cable Flies
1 x 30/ 1 x 30
--------------------------------

Hot Damn! I'm feelin' SWOLE after this one!

edit:

Oh and no cardio today. I'm about to bounce on outta here and make the 6 hour drive to my parents' house. I'm not sure if I'm gonna do back tomorrow or sunday, but it will get done!

[ehlisl]

Originally Posted by J_Bo

Hot Damn! I'm feelin' SWOLE after this one!

edit:

Oh and no cardio today. I'm about to bounce on outta here and make the 6 hour drive to my parents' house. I'm not sure if I'm gonna do back tomorrow or sunday, but it will get done!

Solid pressing Jason! Have fun this weekend, now you get to have the pleasure of traveling during prep, easier than most say. Pack the cooler and get the hell out of town!

[jked4life]

Originally Posted by J_Bo

I'm not saying lifting for power with my legs yielded no results. I think they got pretty big doing heavy ass squats week in and week out, but the look and especially the outer quad sweep greatly improved with higher rep ranges and more volume.

My legs got the most growth out of 2X a week getting hit and actually stepping a little bit away from squats and upping the volume and # of different excercises. Not that heavy squats aren't good but I was pounding away at them again and again and it wasn't helping that much. My legs like those higher reps too.

[bbqwizard]

Originally Posted by AustrianOakJr

Hmmmm. Interesting how that works. My legs SEEM to respond to volume as well, but I havent given them enough all out power days to really say one way or the other. Im gonna try the power/hyper thing starting next week and see how I respond. Should be good to start something new just as im bringing calories back in and hopefully get all anabolic-like.

AS do I I also found great success with power/hyper. I think you will defnately like it! Once I complete my current set-up i will likely go back to it.

[bbqwizard]

Originally Posted by J_Bo

CHEST


Incline DB Press
100 x 12
120 x 12, 10

Incline BB Press
225 x 10
205 x 10

Incline Smith Press
225 x 10
275 x 5*225 x 7

Decline DB Press
100 x 10
100 x 12

Decline BB Press
225 x 10, 10

Decline Smith Press
225 x 10
275 x 10*225 x 8

Flat DB Press
100 x 10
90 x 10

BB Bench Press
225 x 10
205 x 10

Smith Bench Press
225 x 10
225 x 10* 185 x 8

Cable Crossover ss/w Incline Cable Flies
1 x 30/ 1 x 30
--------------------------------

Hot Damn! I'm feelin' SWOLE after this one!

edit:

Oh and no cardio today. I'm about to bounce on outta here and make the 6 hour drive to my parents' house. I'm not sure if I'm gonna do back tomorrow or sunday, but it will get done!

J, you are STRONG! Do you WO with anyone?

[TigerStealth]

Originally Posted by COZ999

I usually dont smash legs with volume, but I wonder if it would do me good......kinda like milk! hmmm I love milk!

power + volume! Squats for power to start the workout then just go crazy on volume. 2 hour leg days worked best for me.

Originally Posted by J_Bo

CHEST

did you just do 10 exercises for chest?? WTF man, damn you are crazy

[ehlisl]

Originally Posted by J_Bo

well I mix it up quite a lot. That's some atypical volume for me. Sometimes I'll do a lot of volume, but a lot of times I'll do it almost dorian style where I do one all out set on each movement... It's just kind of random what I decide to do that day. But I used to have no high volume days in there, and my legs were stronger than they are now, but they weren't impressive. Adding the volume has made my legs much more impressive IMO.

I have the same response in training as Jason. I am not squatting the #'s I used to when powerlifting, but form and quality is night and day as well as my physique. The key was I had a good background and added the volume for quality. Don't get me wrong, you still have to lift heavy ass weight, but try it for 8-20 reps and see what happens.

[extremenergy3]

THAT'S A LOT OF PRESSING!!!

Wonder how hard your punch would be lol

[J_Bo]

Originally Posted by ehlisl

Solid pressing Jason! Have fun this weekend, now you get to have the pleasure of traveling during prep, easier than most say. Pack the cooler and get the hell out of town!

Thanks, Luke

I just packed a protein/oatmeal shake for the road and split the difference. Other than that, my parents have enough food in the house that I can prepare stuff to my liking. I did bring my grits, though, because I knew they wouldn't have those.

Originally Posted by jked4life

My legs got the most growth out of 2X a week getting hit and actually stepping a little bit away from squats and upping the volume and # of different excercises. Not that heavy squats aren't good but I was pounding away at them again and again and it wasn't helping that much. My legs like those higher reps too.

Yeah I think squats are a great exercise to develop strength, but as far as actually being one of the best exercises for hypertrophy, I'm not so sure. Having that strength from squats and then transferring it over to other movements and programs does lead to hypertrophy, though, at least for me...I obviously can't speak for everyone else.

Originally Posted by bbqwizard

J, you are STRONG! Do you WO with anyone?

Thanks!

My wife and I go to the gym together, but don't work out together. If she's not doing cardio, I can grab a spot from her.

Originally Posted by TigerStealth

power + volume! Squats for power to start the workout then just go crazy on volume. 2 hour leg days worked best for me.

That's defintely a good way to go about it! I was having 2 hour leg days, too, before i split up quads and hams.

did you just do 10 exercises for chest?? WTF man, damn you are crazy

lol. I thought of this workout a while back and have been wanting to do it and just got around to it. Basically I wanted to go from the least restrictive motion (dbs) to the most restrictive, so that as i fatigued, I had to worry less about stabilization. And then i did that for each part of the chest. I was really trying to take my time with the reps and really get good contractions and make sure I was getting 10 reps on most sets...So most of the sets weren't super heavy, but my chest got a hell of a work out!

Originally Posted by ehlisl

[/b]

I have the same response in training as Jason. I am not squatting the #'s I used to when powerlifting, but form and quality is night and day as well as my physique. The key was I had a good background and added the volume for quality. Don't get me wrong, you still have to lift heavy ass weight, but try it for 8-20 reps and see what happens.

Exactly! That's how it was for me, too. I started out training squats for football, and was worried about putting up heavy numbers. But then once i applied that bodybuilding mentality to them, I had a lot more success!

Originally Posted by extremenergy3

THAT'S A LOT OF PRESSING!!!

Wonder how hard your punch would be lol

lol

Thanks

Pessing numbers don't equal a strong punch, though But I do work on my boxing on the heavy bag, and I think I have pretty decent punching power. Haven't ever tried to knock anyone out, though, so I can't be too sure

[andrewpoleon]

Hey! Had my midterms so didn't have much time to peak in all the threads, how's the prep going? Your posing pics look very solid, how's your strength doing?

[stayfit2008]

Damm,..Youre on such a focused path now!!! The New JBo is definitely here to stay and get it done!

[J_Bo]

Originally Posted by andrewpoleon

Hey! Had my midterms so didn't have much time to peak in all the threads, how's the prep going? Your posing pics look very solid, how's your strength doing?

Thanks, Andrew! Strength is holding up nicely, and for the most part, everything is going very smoothly.

Originally Posted by stayfit2008

Damm,..Youre on such a focused path now!!! The New JBo is definitely here to stay and get it done!

Thanks Chris.

I WAS very happy with my focused path until this stupid weekend.

I was at home and my brothers decided they wanted to go out and do a little partying. Well me being the disciplined, but still nice, brother i am, said I would be the the designated driver....Well stupid Wisconsin bars!!! No smoking ban, yet, and just being immersed in that all night, I have felt sick fro 2 days now and didn't have the will to get my back workout in this weekend I still feel like crap from a combination of the constant smoke cloud i was in, and the car lag and lack of sleep. BUT I did get my cardio in this morning...and after talking about it with my wife will just do back today and permanently bump everything one day, since it actually makes more sense with our schedule anyways.

I was good with the diet for the most part, but ended up a little low on calories and carbs, so I'm trying to get in plenty of good carbs before i lift today, so that i can hopefully get in a solid workout and have good energy.

[TigerStealth]

ahh man i hear ya, I hate the smoke cloud in bars. I use to have asthma as a kid and it still kind of bothers me. You'll come back strong though, only a slight delay in the grand scheme of your prep

[J_Bo]

Originally Posted by TigerStealth

ahh man i hear ya, I hate the smoke cloud in bars. I use to have asthma as a kid and it still kind of bothers me. You'll come back strong though, only a slight delay in the grand scheme of your prep

For sure!

It just sucks, though, that I was being a good kid and I still end up feeling hungover for days. Lame-O. Oh well...we'll get it done tonight!

[jked4life]

Haha, still much better than I would have done when I was 25. No way I would have been able to do that without indulging back then. Props to you on that. Nothing wrong with going out and having fun and even staying out late when you stick to your diet. In fact, it's a much better option than locking yourself away for the next 30 some weeks. Sucks that Wisconsin still lets you smoke in bars though. I was so glad when NY passed that law.

[J_Bo]

Cardio
30 mins on Elliptical/Stepper hybrid

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

Back/Hams

Underhand Grip Pulldowns
3 x 16

Ehlis Rows
205 x 15
255 x 12
255 x 10* 205 x 10

Deadlifts
315 x 12
405 x 16

Pullups
bw x 12
bw x 12

Lat Pulldowns
3 x 16

Seated Cable Rows
3 x 15

Seated Leg Curls
4 x 10-15

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

After my hams got a little overworked last week, I went easy on them this week.

As far as today, I felt pretty crappy going into the workout, but still felt pretty strong (physically, it was a bit tough mentally). I've just got to make sure to catch up on sleep the next few days and I'll be good to go.

[Ian_B]

about the leg training; I used to squat 3x a week in the heavy 5x5 range and I got strong as hell (at least for my bodyweight lol) but my legs sucked. I was doing only ATG squats so I tried some parallel squats... killed my knees.

This summer I stopped squatting completely, increased me leg volume to nearly 40 sets per workout (basically a Jay Cutler style routine, 24 sets quads and 16 sets hams) with a huge variety of exercises and my legs went from around 22 inches to 24 inches in like three months. Part of it is definitely the fact that I'm 16 and would probably grow from anything but still it made a huge difference.

[jked4life]

Originally Posted by Ian_B

about the leg training; I used to squat 3x a week in the heavy 5x5 range and I got strong as hell (at least for my bodyweight lol) but my legs sucked. I was doing only ATG squats so I tried some parallel squats... killed my knees.

This summer I stopped squatting completely, increased me leg volume to nearly 40 sets per workout (basically a Jay Cutler style routine, 24 sets quads and 16 sets hams) with a huge variety of exercises and my legs went from around 22 inches to 24 inches in like three months. Part of it is definitely the fact that I'm 16 and would probably grow from anything but still it made a huge difference.

Well, at 16 you could probably look at a squat rack and add a 1/4 inch on the legs. But... I think you're on to something. I'm not at all against heavy squatting but the more I got away from it and did a larger variety of excercises, more volume and more frequency, the more my legs grew. They were probably my weakest bodypart and now are maybe my strongest.

[ehlisl]

A great feeling to get back into the swing of things, especially after all the 2nd hand smoke.


Solid workout Jason

[J_Bo]

Originally Posted by jked4life

Haha, still much better than I would have done when I was 25. No way I would have been able to do that without indulging back then. Props to you on that. Nothing wrong with going out and having fun and even staying out late when you stick to your diet. In fact, it's a much better option than locking yourself away for the next 30 some weeks. Sucks that Wisconsin still lets you smoke in bars though. I was so glad when NY passed that law.

It's been passed here, now, but doesn't take effect until July

My brothers are pretty bad with peer pressure, but I stayed strong

Originally Posted by ehlisl

A great feeling to get back into the swing of things, especially after all the 2nd hand smoke.


Solid workout Jason

Thanks, Luke! It really is. Now I feel like I'm back on track and things are going in the right direction again!

[J_Bo]

Originally Posted by Ian_B

about the leg training; I used to squat 3x a week in the heavy 5x5 range and I got strong as hell (at least for my bodyweight lol) but my legs sucked. I was doing only ATG squats so I tried some parallel squats... killed my knees.

This summer I stopped squatting completely, increased me leg volume to nearly 40 sets per workout (basically a Jay Cutler style routine, 24 sets quads and 16 sets hams) with a huge variety of exercises and my legs went from around 22 inches to 24 inches in like three months. Part of it is definitely the fact that I'm 16 and would probably grow from anything but still it made a huge difference.

Originally Posted by jked4life

Well, at 16 you could probably look at a squat rack and add a 1/4 inch on the legs. But... I think you're on to something. I'm not at all against heavy squatting but the more I got away from it and did a larger variety of excercises, more volume and more frequency, the more my legs grew. They were probably my weakest bodypart and now are maybe my strongest.

I agree that it could do with age, but also, could be a combination, so when you grow like a weed and then use more sensible training, you should see crazy results. But I also would recommend using your younger years as a time to get as strong as possible to help you out for years to come. So don't completely ditch those heavy squats just yet!

[BPP]

405x16 is DISGUSTING bro!!!!

[TigerStealth]

Originally Posted by BPP

405x16 is DISGUSTING bro!!!!

Yea...i'd say its pretty FREAKy

[COZ999]

Welcome to the Team, Cuz!