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

[Jumpman3210]

Bodyweight: 144.8lbs

PHAT Power Upper
Bench Press
195 x 4,4,4

Bent Rows
80 x 6,6,6

Flat DB Press
70 x 6,6,6 First time pressing these bad girls

OHP
130 x 3,3,3

One Arm Seated Rows
40 x 6,6,6

Cable Skullcrushers
115 x 6,6,6

Barbell Curls
65 x 6,6,4

Alright fellas, weight is about a pound heavier today for some reason, but I know it'll come back down. Today was a great workout overall. I'm very pleased with how all the lifts went and felt. I added the flat db press because I do not want to use the decline bench for safety reasons or else I'd be hitting those. However, this exercise was the one I looked forward to the most coming in this workout. A PR on db flat bench was hit on this day

[Jumpman3210]

Form was impeccable so fingers crossed you can up the weight and remain pain free. I hyper workouts look like a hell of a lot of fun thats for sure!

Thanks Ryan! They sure are!

I started with all 5 but the volume started pounding me after a bit so cut out the hypertrophy leg day as legs were ahead of upper body - that said if I stuck to all 5 think I would have got used to the volume.

Right on! I'm glad you still liked the 4 day split.

Thats gunna be 138 lbs lbs of SHRED!

I hope so, but I might need to lose more to be shredded

[bigryan03]

I almost forgot how strong your pressing was...almost Very very nice workout man. How are you finding the auto regulation?

[Jumpman3210]

BW: 143.5 lbs

Week 2 - Lower Power

Squats
205 x 5,5,5 9


Romanian Deadlifts
145 x 6,6,6 9

Leg Press
3 plts x 6,6,6 9

Calf Press
220 x 6,6,6 8.5

Ab Crunches
10 x 6,6,6 8.5

Okay getting back into squatting low-bar since it feels more natural to me. Form is not that great, because of the pelvic tilt at the bottom

I almost forgot how strong your pressing was...almost Very very nice workout man. How are you finding the auto regulation?

Thanks Ryan! I believe 5/3/1 has helped me push some respectable weight, especially those 5x10s! I'm looking forward to already pushing the 75lb db's next upper power day I'm liking the auto-regulation, but I need to start following it every set

[bigryan03]

Squats looked solid as hell dude. Can't really say much in terms of form since they were pretty damn clean. Only tip I could give is maybe try keep that bar from coming too far forward by hinging a little more from your hips at the start of the lift to kick your butt back. But seriously thats nit picking, they looked great.

Dang you're one strong ass mofo! Yep I feel ya about the auto-reg. I noticed that as well in that I use it great for my main lift of the day and start to lose it a bit with accessory lifts. Practice my friend

[Bbeasley89]

nice work brother keep it coming - squats looking good and crazy strong bench/ohp for your bw!

[Jumpman3210]

BW: 143.4lbs

Hey guys, it's been almost 2 weeks and my weight loss has been rather on the slow side. Therefore, I'm considering dropping 25g CHO on both regular and high days starting next week.

Squats looked solid as hell dude. Can't really say much in terms of form since they were pretty damn clean. Only tip I could give is maybe try keep that bar from coming too far forward by hinging a little more from your hips at the start of the lift to kick your butt back. But seriously thats nit picking, they looked great.

Dang you're one strong ass mofo! Yep I feel ya about the auto-reg. I noticed that as well in that I use it great for my main lift of the day and start to lose it a bit with accessory lifts. Practice my friend

Thanks Ryan! I have some things to work on as far as my squats hehe. Yup, I'll need to practice that auto-regulation more and more.

nice work brother keep it coming - squats looking good and crazy strong bench/ohp for your bw!

Thanks! I hope to press some 100 db's by the middle of this year

[extremenergy3]

Oh snap, I would see mrrobba comment on your vids some times but I never realized it was you. I'm subbed now lol

[jpfaherty]

Break the hips before the knees on those squats! Head/Chest up. KILL IT!

Good work in here man, I've been lurking

[Jumpman3210]

BW: 144.1 lbs

PHAT Upper Hypertrophy

Incline DB Press
55 x 12,12,10 9

T-Bar Rows
75 x 10,10,10 9

One Arm Lat Pulldowns
30 x 8,8,8 9.5

Side Lateral Flys
10 x 12,12,12 8

Triceps Pressdowns
110 x 10,10,8 8.5

Hammer Curls
20 x 8,8,8 8.5

Rope Ext
30x15,15,12 9.5

Cable Flies
15x12,12,10 8.5

300kcal cardio

Drained! Feel like I had another good workout. Most of the weights have remained the same as last week, but I tried to increase the reps on every exercise. Today is my refeed day so I hope I can gather the energy to push through tomorrow's lower hyper/400kcal cardio

Oh snap, I would see mrrobba comment on your vids some times but I never realized it was you. I'm subbed now lol

Thanks for checking in

Break the hips before the knees on those squats! Head/Chest up. KILL IT!

Good work in here man, I've been lurking

I agree! Thanks JP

[bigryan03]

Holy hyper workout brah! In for epic glycogen full leg workout!

[Bbeasley89]

nice workout man ^^

upper hypertrophy is probably my favorite workout atm.

[Jumpman3210]

Weight: 143.6lbs Drop after refeed

Lower Hypertrophy

Deadlifts 40LB jump from last power workout!
275 x 3,3,3



Hack Squats
110 x 8,8,8

Leg Curls
35 x 12,10,10

Leg Ext
40 x 12,10,10

Smith Machine Calf
160 x 10 110 x 10,10

Hanging Leg Raises
5 x 8,8,8

Cardio 400kcal

I was really happy to have another wonderful workout. I decided to make a jump into my deadlifts because my back was feeling well. I hope to be pulling 315x3x3-5 in another 4 weeks . I'm very optimistic about remaining healthy xD . Weight has also dropped after refeed which was great. On to the next one!

Holy hyper workout brah! In for epic glycogen full leg workout!

Tis was quite epic xD

nice workout man ^^

upper hypertrophy is probably my favorite workout atm.

Thanks! Yeah upper hypertrophy is quite fun!

[Jumpman3210]

Weight: 144.2lbs --> after a 25g cho drop

PHAT Upper Power
Bench Press
205 x 3,3,3 9.5 PR!

Bent Rows
85 x 6,6,6 9

Flat DB Press
75 x 4,4,4 9 PR!

Military Press
135 x 3,3,3 9.5

One Arm Seated Rows
50 x 4, 40 x 6,6 9

Pressed for time, I was unable to hit bi's and tri's. So far so good with this program. As you guys may know, the leverage will go down next week for all workout days in order to allow for the adaptation phase of the program. It's like taking 3 steps forward, and 1 step back. Hopefully this macro drop does something for me soon.

[Jumpman3210]

Weight: 143.7lbs

PHAT Lower Power Day

Squats
225 x 3,3,3 8.5 20 lb increase from last time


Romanian Deadlifts
150 x 6,6,6 9

Leg Press
4 plts x 6,6,6 9.5

Calf Press
230 x 6,6,6 8.5

Ab Crunches
10 x 8,8,8 8.5

I plan on taking out my anger come Sunday. Deadlifts 315x3x3 my angus is peppered >:O

[lukamura]

Strong lifts.

[DarrenConroy]

Good work!!

[Jumpman3210]

Sup fellas, I had another great Lower Hypertrophy workout today. I missed yesterday's Upper Hypertrophy Day due to some family plans, but I got over worrying about it since the weights will always be there. My current weight has been iffy as of lately. I've hit a new low (142.8) yesterday morning, but went up to 144lbs after my refeed. I have contacted Coach Brad about my current situation and I'm waiting on his response. Looking forward to the next workout

PHAT Lower Hypertrophy Day
Deadlifts
315 x 3,3,3 9.5 Volume PR! First two sets were mixed grip. 3rd set was strapped

Hack Squats
130 x 8,8,8 9

Leg Curls
35 x 10,10,10 8.5

Leg Ext
40 x 12,12,12 8.5

Calf Press
115 x 8,8,8 9

Hanging Leg Raises
5 x 10,10,10 9

350kcal cardio

Strong lifts.

Thanks! Got to get stronger!

Good work!!

Thanks Darren!

[DarrenConroy]

Anytime big man! Keep pushing that heavy weight!

[Jumpman3210]

PHAT Upper Power

Bench Press
195 x 5,5,4.5

Bent Rows
80 x 6,6,6

Flat DB Press
70 x 6,6,6

OHP
130 x 3,3,3

One Arm Seated Rows
40 x 6,6,6

Cable Skullcrushers
115 x 6,6,6

Barbell Curls
65 x 6,6,3

Another good workout despite being a little dehydrated! The poundages are the same as week 2's. I managed to get in extra reps on my bench

So Coach Brad has suggested doubling my cardio rather than any more macro cuts. Hope this will yield some results!

Anytime big man! Keep pushing that heavy weight!

Thanks for the motivation!

[Bbeasley89]

Nice benching and skullies mate killing it !

[Jumpman3210]

Weight: 142.6lbs New low!

PHAT Lower Power
Squats
205 x 5,5,5 9



Romanian Deadlifts
145 x 6,6,6 9

Leg Press
3 plts x 6,6,6 9

Calf Press
220 x 6,6,6 9

Ab Crunches
10 x 10,8,8 8.5

Nice benching and skullies mate killing it !

Thanks mate!

[mariobrochill]

Damn! Nice progress!

What are your weekly cardio recommendations thus far!?

[bigryan03]

Fking YES! New lows and great lifting vids...I have missed this log. I think doubling cardio was a smart move as opposed to dropping macros any lower. More food to help with performance and some active recovery from the cardio, win win. How about some nudes?

[Jumpman3210]

Damn! Nice progress!

What are your weekly cardio recommendations thus far!?

Thanks. I'm going to start doing 1400kcal per week starting tomorrow.

Fking YES! New lows and great lifting vids...I have missed this log. I think doubling cardio was a smart move as opposed to dropping macros any lower. More food to help with performance and some active recovery from the cardio, win win. How about some nudes?

And this log has missed you too! Yeah I'm going to hate cardio for a few weeks, but I am willing to push myself to see some weight-loss. With that being said, I will wait until I finish with my cut before I post any nudes Thanks for checking in!

[Jumpman3210]

Weight: 142.7lbs

REFEED DAY

PHAT Upper Hypertrophy

Incline DB Press
55 x 12,12,10 9 First set the bench angle was one setting higher than what I usually use. Felt weird as hell and more of a front delt exercise -_-

T-Bar Rows
75 x 10,10,10 9

One Arm Lat Pulldowns
30 x 8,8,8 9.5 I think I got the mmc down with these after studying some videos

Side Lateral Flys
15 x 12
12 x 12,12 8

Triceps Pressdowns
110 x 10,10,8 8.5

Cable Hammer Curls
20 x 8,8,8 8.5 Something new I havn't tried before. I wanted to do some cable arm work after watching Berto. The pump felt good. Thumbs up!

Tricep Rope Ext
30x15,15,15 8.5

Cable Flies
15x12,12,12 8.5

350kcal cardio

Okay guys, weight is hovering between 142.6-143. I'm going to have to pick up the pace to lose another 4.5lbs in the next 4 weeks

[bigryan03]

If you could you should include your days macros in your updates. Would give us a better idea of what's going on with the nutrition side of things 4.5lbs in 4 weeks is a cake walk. I'm betting you see a drop in your near future. Let them intestines tighten up and all dat good stuff to happen and WHOOSH!

[Bbeasley89]

Awesome work man keep it up! +1 for including macros

[Jumpman3210]

Weight: 142.7lbs

Macros: 65/350/160

PHAT Lower Hypertrophy

Deadlifts
275 x 5,5,5



Hack Squats
110 x 10,10,10 Used a shoulder width or closer stance with the adipowers and felt damn good in my quads.

Hyperextensions b/c Leg Curls were forever taken
10 x 7,7,7

Leg Ext
40 x 14,12,12

Smith Machine Calf
130 x 10,10,10

Hanging Leg Raises
5 x 10,10,10

Cardio 350kcal

If you could you should include your days macros in your updates. Would give us a better idea of what's going on with the nutrition side of things 4.5lbs in 4 weeks is a cake walk. I'm betting you see a drop in your near future. Let them intestines tighten up and all dat good stuff to happen and WHOOSH!

I gotchu. I am hoping for dat whoooosh

Awesome work man keep it up! +1 for including macros

Thanks bro!

[DarrenConroy]

Nice work bro! Sumo Deads are awesome!