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

[jaredmus]

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]

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]

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]

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]

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

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.

[jaredmus]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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]

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=cBB5F...feature=share- jim quinn

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

[jaredmus]

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]

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.

[OoFaP]

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.

[jaredmus]

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]

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]

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]

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]

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

[jaredmus]

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]

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]

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]

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]

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]

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