(3DMJer) John's Journey to Fall/Winter 2014 Contest Prep

[Jumpman3210]

Dat be a sign from da heavens homie! Our setups for squat day are extremely similar. If only we lived in the same country

LOL it just may be a sign from heaven... or zyzz just might be telling me "you'll find yourself" lolol Yes if only we lived nearby

[bigryan03]

LOL it just may be a sign from heaven... or zyzz just might be telling me "you'll find yourself" lolol Yes if only we lived nearby

Oh noes, not zyzz, PLEASE NOT ZYZZ! Haha but yea would be epic to have a sesh. Never know, might happen next year

[Jumpman3210]

Oh noes, not zyzz, PLEASE NOT ZYZZ! Haha but yea would be epic to have a sesh. Never know, might happen next year

ROFL.... I kinda had a feeling you weren't a fan of him Yes that would give me more time to get my lifts up

[bigryan03]

ROFL.... I kinda had a feeling you weren't a fan of him Yes that would give me more time to get my lifts up

lulz yea I ain't keen on what he was all about. Whenever people hear im a bodybuilder they automatically associate it with zyzz and think all of us act like him. Annoying, but it is what it is. The guy had such a big following that he could have done some real good for the sport.

[Jumpman3210]

lulz yea I ain't keen on what he was all about. Whenever people hear im a bodybuilder they automatically associate it with zyzz and think all of us act like him. Annoying, but it is what it is. The guy had such a big following that he could have done some real good for the sport.

L0L true...

Btw I think those stiff legged DL's got me pretty sore atm...Will be going in to foam roll and cardio later

[Jumpman3210]

146.2LBS

5/3/1 BBB Benchpress

1 x 3 155
1 x 3 175
1 x 3+2x 195

FLAT DB PRESS
5x10 50

INCLINE DB
3X6 60

DB FLIES
2X10/1x10 10/12

DB SHRUGS
3X10 75

Spotter told me I probably had at least 1 more rep in my heaviest bench set, but I didn't want to risk having an assisted rep. Therefore, I went in for a double and got it CLEAN I tried doing bench flies with my feet together on the bench and it helped stabilize my body so I think I'll be performing flies that way. Chest has been annihilated and my body is done. Other than that, I can't wait to hit a new weight PR next week Let's GO!

[bigryan03]

L0L true...

Btw I think those stiff legged DL's got me pretty sore atm...Will be going in to foam roll and cardio later

146.2LBS

5/3/1 BBB Benchpress

1 x 3 155
1 x 3 175
1 x 3+2x 195

FLAT DB PRESS
5x10 50

INCLINE DB
3X6 60

DB FLIES
2X10/1x10 10/12

DB SHRUGS
3X10 75

Spotter told me I probably had at least 1 more rep in my heaviest bench set, but I didn't want to risk having an assisted rep. Therefore, I went in for a double and got it CLEAN I tried doing bench flies with my feet together on the bench and it helped stabilize my body so I think I'll be performing flies that way. Chest has been annihilated and my body is done. Other than that, I can't wait to hit a new weight PR next week Let's GO!

For sure! Those stiff legs will really do a number on you, thats for sure. If I had to pick the best hamstring builder for me it would be deficit stiff legs. Give a deficit version a go if you're game, the stretch you get is ridiculous!

Nice benching dude! Mirin hard!!

[NaturalPursuit]

SLDL....FTW!!! love doin em!

[Jumpman3210]

For sure! Those stiff legs will really do a number on you, thats for sure. If I had to pick the best hamstring builder for me it would be deficit stiff legs. Give a deficit version a go if you're game, the stretch you get is ridiculous!

Nice benching dude! Mirin hard!!

Thanks brotha! I'll definitely give those deficits a go!

SLDL....FTW!!! love doin em!

Yessir, they do some damage!

[Jumpman3210]

5/3/1 BBB DEADLIFT

1 x 3 230
1 x 3 260
1 x 6 295

DEADLIFT
5 x 10 180

V-BAR PULLDOWNS
5X8 90

DB ROWS
2x8/2X10 55/45 Reverse pyramid b/c I wasn't feeling too much lat action going on. Still trying to master MMC

SEATED CABLE ROWS
4x10 40

Hit a rep PR on deads Next week will be 310x1om and after dat set I'm going to attempt 3 plates for a single finally. Hopefully my buddy Sam gets it on film

[RHK89]

5/3/1 BBB DEADLIFT

1 x 3 230
1 x 3 260
1 x 6 295

DEADLIFT
5 x 10 180

V-BAR PULLDOWNS
5X8 90

DB ROWS
2x8/2X10 55/45 Reverse pyramid b/c I wasn't feeling too much lat action going on. Still trying to master MMC

SEATED CABLE ROWS
4x10 40

Hit a rep PR on deads Next week will be 310x1om and after dat set I'm going to attempt 3 plates for a single finally. Hopefully my buddy Sam gets it on film

With the latest PR on deads I have no doubt you will be able to hit 315.

[Jumpman3210]

With the latest PR on deads I have no doubt you will be able to hit 315.

Thanx Rob! I hope it flies up

[bigryan03]

5/3/1 BBB DEADLIFT

1 x 3 230
1 x 3 260
1 x 6 295

DEADLIFT
5 x 10 180

V-BAR PULLDOWNS
5X8 90

DB ROWS
2x8/2X10 55/45 Reverse pyramid b/c I wasn't feeling too much lat action going on. Still trying to master MMC

SEATED CABLE ROWS
4x10 40

Hit a rep PR on deads Next week will be 310x1om and after dat set I'm going to attempt 3 plates for a single finally. Hopefully my buddy Sam gets it on film

Well isn't someone getting strong! Freaking solid PR there dude and that 3 plate goal is going to get royally dismantled!!!!!
In for vid

[Jumpman3210]

Well isn't someone getting strong! Freaking solid PR there dude and that 3 plate goal is going to get royally dismantled!!!!!
In for vid

I'm trying brah lolol Thanks for keeping up with my progress

[bigryan03]

I'm trying brah lolol Thanks for keeping up with my progress

Thanks for allowing me to share in your progress

[Jumpman3210]

5/3/1 BBB OHP

1 x 3 110
1 x 3 125
1 x 4 140

5 x 10 85

CABLE SKULLCRUSHERS
2x10/3x8 90/100

ISO CABLE PRESS DOWNS
3x10/2x8 20/30

DB PREACHER CURL
3x8/2x8 27.5/22.5

Thanks for allowing me to share in your progress

[Vanderdd]

love the progress! Get some Vids!

[Jumpman3210]

Saturday's workout
5/3/1 BBB Squat

1 x 3 175
1 x 3 200
1 x 5 225
5 x 10 140

DEFICIT STIFF LEG DL
5x10 100

DB LUNGES
3X8 55

LEG EXT
3X10 65

I got my groove back on squats! Feels g00d

Monday update
Gym is closed b/c it's Labor Day :/ This.... is....."bowlshiat!"(Coach Brad) L0L
Oh well I'll be hitting new PRs back to back the next two days :P

love the progress! Get some Vids!

Thanks Daniel! Glad to have you back

[IronMule]

Hahahaha!!! "Bowlshiat"!!! That was hilarious John!! How you been my dude!? Been following the log a bit here and there and still making progress dude!! Keep it up!! Dude, you and Sam ought to come up to Sacramento next year for the muscle mayhem to watch the competitors compete, we 3DMJers are going to be rolling deep!!

[Jumpman3210]

5/3/1 BBB Benchpress

1 x 5 165
1 x 3 185
1 x 2 205 P effin R!!!

FLAT DB PRESS
5 x 8 55

INCLINE DB
8/7/6 60

CABLE FLIES
2X12 12
1X10 15

DB SHRUGS
3X8 75

Hahahaha!!! "Bowlshiat"!!! That was hilarious John!! How you been my dude!? Been following the log a bit here and there and still making progress dude!! Keep it up!! Dude, you and Sam ought to come up to Sacramento next year for the muscle mayhem to watch the competitors compete, we 3DMJers are going to be rolling deep!!

Thanks David! I'm not sure if I can make it up there for Mayhem since my sister and I are both graduating from our schools next summer. Have fun!

[bigryan03]

P effin R indeed! Dude your strength is seriously amazing me. You're hitting Prs and there is not sign of them stopping. I cannot wait to see you with a few more months of offseason under your belt. Your muscle bellies + muscle density + more muscle = ZOMG!!!!

[Jumpman3210]

5/3/1 BBB Deadlift

1 x 5 245
1 x 3 280
1 x 3 310 P effin R!
1 x 1 315 P effin R!
THIS:


DEADLIFT
5 x 10 195

V-BAR PULLDOWNS
5X8 90

DB ROWS
5x8 55

SEATED CABLE ROWS
4x10 50

FAAAAHHKKKK!!! I feel so damn euphoric right now with my new PRs It's been GREAT to hit PRs back to back these last two days. I did not get to record nor work out with my buddies Sam and Tony since they could not make it but a great workout nonetheless. Not to be a conceited prick, but I think having the entire gym stop and watch me attempt 315 was kool af. Also, I was fortunate enough to have my ipod last through my two heaviest sets This shiet was meant to be haha

P effin R indeed! Dude your strength is seriously amazing me. You're hitting Prs and there is not sign of them stopping. I cannot wait to see you with a few more months of offseason under your belt. Your muscle bellies + muscle density + more muscle = ZOMG!!!!

Thanks Ryan! Still need a few years to build a better physique, but I'm giving it my all wherever I have control. Muscle bellies lolol thats you my dude :P

[RHK89]

5/3/1 bbb deadlift

1 x 5 245
1 x 3 280
1 x 3 310 p effin r!
1 x 1 315 p effin r!
this:


deadlift
5 x 10 195

v-bar pulldowns
5x8 90

db rows
5x8 55

seated cable rows
4x10 50

faaaahhkkkk!!! I feel so damn euphoric right now with my new prs :d it's been great to hit prs back to back these last two days. I did not get to record nor work out with my buddies sam and tony since they could not make it but a great workout nonetheless. Not to be a conceited prick, but i think having the entire gym stop and watch me attempt 315 was kool af. Also, i was fortunate enough to have my ipod last through my two heaviest sets this shiet was meant to be haha :d



thanks ryan! Still need a few years to build a better physique, but i'm giving it my all wherever i have control. Muscle bellies lolol thats you my dude

yeah boiiiii!!!!!

[Jumpman3210]

145LBS

5/3/1 BBB OHP

1 x 5 115
1 x 3 130
1 x 3 145 BW PR!
5 x 10 95

CABLE SKULLCRUSHERS
3x10 100
2X10 90

ISO CABLE PRESS DOWNS
3x8 30
2X10 20

DB PREACHER CURL
3x8 27.5
1X8 22.5 + 1X6 15 Drop set. ran out of time

Camera fail! Couldn't get it on tape Finishing off this cycle tomorrow with another PR on squats.

[NaturalPursuit]

that bw OHP....DAMN!!!!

crazy work on that man! BOULDER DELTZZZZ

[bigryan03]

Everything is looking on point in here! PRs are coming nicely! Keep at it dude.

[Jumpman3210]

that bw OHP....DAMN!!!!

crazy work on that man! BOULDER DELTZZZZ

Thanks bro!

Everything is looking on point in here! PRs are coming nicely! Keep at it dude.

Yezzir!

[Jumpman3210]

Update:

[RHK89]

Update:

Too strong .

[Jumpman3210]

Too strong .

Thanks bro!