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

[jhonari]

Man, looking like you do at ~130 is unreal. You're gunna be a beast when you pack on the pounds. Seeing some serious progress here.

Whats your calculated 1RM for bench now? I assume 225 since you were at 5x170 on the 4th cycle.

Good idea in switching up press with shrugs I think it'll be a good improvement in terms of your upper back/neck development. Can't wait to see the progress you make.

[Jumpman3210]

Best place to ask for advice IMO

>_< Training log for accessory has been changed significantly to maximize gains from 5/3/1

Man, looking like you do at ~130 is unreal. You're gunna be a beast when you pack on the pounds. Seeing some serious progress here.

Whats your calculated 1RM for bench now? I assume 225 since you were at 5x170 on the 4th cycle.

Good idea in switching up press with shrugs I think it'll be a good improvement in terms of your upper back/neck development. Can't wait to see the progress you make.

Thank you Jon! My 1RM for bench is listed as 198 lbs :P

[Jumpman3210]

WEIGHT: 131.8 LBS

Macros: 75/415/160

Workout: 5/3/1 BBB

MILITARY PRESS

WU 1 x 5 55
WU 1 x 5 70
WU 1 x 3 80

1 x 5 90
1 x 5 100
1 x 7 115

5 x 10 70

ALT DB CURL
4X8 30 8/8/6+2 Rest Pause/7

TRICEP PUSHDOWNS
5X8 120 8/8/8/7

[Jumpman3210]

Weight: 133.2 LBS O_O

Macros: 75/415/160

Workout: 5/3/1 BBB Squat

SQUAT
WU 1 x 5 90
WU 1 x 5 110
WU 1 x 3 135
1 x 5 145
1 x 5 165
1 x 6 185

SQUAT
5 x 10 110

DB LUNGES
5x10 30

HYPEREXT
3X8 25

WOW! I didn't realize how much my squats suck until I watched Ogus' latest video.... I need to fix my "butt wink" >_<

[RHK89]

Weight: 133.2 LBS O_O

Macros: 75/415/160

Workout: 5/3/1 BBB Squat

SQUAT
WU 1 x 5 90
WU 1 x 5 110
WU 1 x 3 135
1 x 5 145
1 x 5 165
1 x 6 185

SQUAT
5 x 10 110

DB LUNGES
5x10 30

HYPEREXT
3X8 25

WOW! I didn't realize how much my squats suck until I watched Ogus' latest video.... I need to fix my "butt wink" >_<

Haha don't worry. I too need to fix my butt wink.

[Jumpman3210]

Haha don't worry. I too need to fix my butt wink.

Right there with you buddy. What are you trying to do different? I definitely need to get on my daily stretching and as for form I think I'm going to "Layne-it" L0L.

[RHK89]

Right there with you buddy. What are you trying to do different? I definitely need to get on my daily stretching and as for form I think I'm going to "Layne-it" L0L.

I think I go farther than I should go at the bottom of the movement, but keeping my chest puffed and my shoulder blades squeezed together are also things that will help me to prevent that as well.

[Jumpman3210]

I think I go farther than I should go at the bottom of the movement, but keeping my chest puffed and my shoulder blades squeezed together are also things that will help me to prevent that as well.

Hope that works out for you bro. I'm sure you'll sort things out during your deload

[Jumpman3210]

WEIGHT: 134.1 LBS

WORKOUT: 5/3/1 BBB BENCHPRESS DAY

BENCH PRESS
WU 1 x 5 80
WU 1 x 5 100
WU 1 x 3 120
1 x 3 140
1 x 3 160
1 x 3 180

BENCH PRESS
5 x 10 110

CHIN-UPS WIDE GRIP
4 x 8 10 (8/8/8/6x)

T-BAR ROWS
4X8 90

DB SHRUGS
3x8 60

Overall felt great with the new adjustments to my accessory lifts. One of my buddies complimented me on my progress. feelsgreat/10

[jhonari]

Just seeing your log makes me miss the 5/3/1 days hahaha! Back is nearly 100% though so I could be seeing a return at some point in the future to get my deadlift on

You're making notable progress man. Mirin' those bench numbers makes me realize I need to work harder

[Jumpman3210]

Just seeing your log makes me miss the 5/3/1 days hahaha! Back is nearly 100% though so I could be seeing a return at some point in the future to get my deadlift on

You're making notable progress man. Mirin' those bench numbers makes me realize I need to work harder

Thanks!

[Jumpman3210]

WEIGHT: 132.8 LBS

OFF

Been doing a little reading on myo-reps....

[Jumpman3210]

WEIGHT: 133.1 LBS

WORKOUT: 5/3/1 DEADLIFT DAY BBB

DEADLIFT
WU 1 x 5 115
WU 1 x 5 145
WU 1 x 3 175

1 x 3 205
1 x 3 230
1 x 4 260

DEADLIFT
5 x 10 160

ISO LEG EXT
3X10 55

SMITH CALF
5X10 180

GAINZ

[Jumpman3210]

MISCELLANEOUS UPDATE

Took a step back today to reflect on my bodybuilding journey prior to 3DMJ which started back in May 2, 2011 to March 1, 2012. Part of the reason why I wanted to analyze what I had done on my own is because I've been feeling like I could have built ALOT more lbm if I had the correct guidance in bodybuilding and bulking in general. From May~August '11, I ended up going from 130~160 on dat dreamer bulk, where most of the weight gain was fat gain Starting from September '11~March '12 I dieted down to as low as 128 lbs in attempts to gain "ABS" but failed to reach bf levels low enough to make them stand out. That leads me to the conclusion that I "bulked" for 3 months and dieted for ~7 months my first year of training.

I've learned from this mistake and hope I didn't waste my early years in building the most lbm. I'm somewhat discouraged to post pics anytime soon since I want to make a huge difference in terms of progression. Pretty frustrating especially when I compare myself to others who have done well on their own....However, I'm grateful to be under the guidance of 3DMJ and hope to make significant changes over the next year to seem like I even lift.

[bigryan03]

And to top it off you've learnt all that at such a young age! Even more importantly is that you're only going to get better and better from here on in. Doing some great things in here, John! Mirin your strength (and those freaking awesome muscle bellies) at 130!

[Shazriki]

Don't sweat it dude, it's not as if you're exactly "old" by any standard. Sure you might not have had the knowledge and guidance you have now at 16-18 but it IS what it IS. Don't fret the past, you can't change it. Just aim to do better in the future.

For record, I have a very similar starting story to you, but the only different is that I was fortunate enough to actually put on some decent mass in my bulk. But essentially after this prep I will probably have dieted for as long as I have bulked. People go about this journey in many different ways, the only thing that's important is that you can say with certainty that in a year's time you will have made progress (which you clearly are).

Don't worry about posting pics until you're comfortable. It's fine to let the numbers speak for the themselves

[Jumpman3210]

And to top it off you've learnt all that at such a young age! Even more importantly is that you're only going to get better and better from here on in. Doing some great things in here, John! Mirin your strength (and those freaking awesome muscle bellies) at 130!

Don't sweat it dude, it's not as if you're exactly "old" by any standard. Sure you might not have had the knowledge and guidance you have now at 16-18 but it IS what it IS. Don't fret the past, you can't change it. Just aim to do better in the future.

For record, I have a very similar starting story to you, but the only different is that I was fortunate enough to actually put on some decent mass in my bulk. But essentially after this prep I will probably have dieted for as long as I have bulked. People go about this journey in many different ways, the only thing that's important is that you can say with certainty that in a year's time you will have made progress (which you clearly are).

Don't worry about posting pics until you're comfortable. It's fine to let the numbers speak for the themselves

Thanks team! I'll be under construction for a while BBL jk L0L

[esgibson]

MISCELLANEOUS UPDATE

Took a step back today to reflect on my bodybuilding journey prior to 3DMJ which started back in May 2, 2011 to March 1, 2012. Part of the reason why I wanted to analyze what I had done on my own is because I've been feeling like I could have built ALOT more lbm if I had the correct guidance in bodybuilding and bulking in general. From May~August '11, I ended up going from 130~160 on dat dreamer bulk, where most of the weight gain was fat gain Starting from September '11~March '12 I dieted down to as low as 128 lbs in attempts to gain "ABS" but failed to reach bf levels low enough to make them stand out. That leads me to the conclusion that I "bulked" for 3 months and dieted for ~7 months my first year of training.

I've learned from this mistake and hope I didn't waste my early years in building the most lbm. I'm somewhat discouraged to post pics anytime soon since I want to make a huge difference in terms of progression. Pretty frustrating especially when I compare myself to others who have done well on their own....However, I'm grateful to be under the guidance of 3DMJ and hope to make significant changes over the next year to seem like I even lift.

don't get discouraged at all man! we all make mistakes in this sport...hindsight is always 20/20 so just learn from it and train your a*s off! btw..you're talkin like you didn't make any progress at all over the time you've been at it! keep it up!

[Jumpman3210]

don't get discouraged at all man! we all make mistakes in this sport...hindsight is always 20/20 so just learn from it and train your a*s off! btw..you're talkin like you didn't make any progress at all over the time you've been at it! keep it up!

Wow thanks for all the support man! means alot coming from someone who's at a rank I'd like to be in a matter of years

[bigryan03]

Bro, I know sometimes it feels like you've wasted time and years by doing sub-optimal things, but at the end of the day you've learnt something from it and will likely not revert back to it having gone through it as opposed to just being told its not optimal. Another thing is that you are still a baby in this sport! It may seem like you've wasted a bit of time but look at it this way, MANY great bodybuilders only start workout out in their mid 20's if not later and it takes them another few years to find whats optimal. You're still WELL ahead of the game and have ample years to make improvements, especially knowing what you know now.
Im glad I went through all the fads (keto dieted from 93kg to 68kg at 5'6', dirty bulked my guts out to go from 68kg to 92kg and then went through prep). To be honest if I hadn't I would still always wonder if a dirty bulk would be a what I need, even knowing that it clearly isnt. Having experienced it first hand is better in my opinion.

[Jumpman3210]

Bro, I know sometimes it feels like you've wasted time and years by doing sub-optimal things, but at the end of the day you've learnt something from it and will likely not revert back to it having gone through it as opposed to just being told its not optimal. Another thing is that you are still a baby in this sport! It may seem like you've wasted a bit of time but look at it this way, MANY great bodybuilders only start workout out in their mid 20's if not later and it takes them another few years to find whats optimal. You're still WELL ahead of the game and have ample years to make improvements, especially knowing what you know now.
Im glad I went through all the fads (keto dieted from 93kg to 68kg at 5'6', dirty bulked my guts out to go from 68kg to 92kg and then went through prep). To be honest if I hadn't I would still always wonder if a dirty bulk would be a what I need, even knowing that it clearly isnt. Having experienced it first hand is better in my opinion.

Touche' Thanks for the reassurance brotha Ryan!
<---- Infant

[Jumpman3210]

WEIGHT: 134.1 LBS

Workout: Wendler 5/3/1 OHP BBB

MILITARY PRESS
WU 1 x 5 55
WU 1 x 5 70
WU 1 x 3 80

1 x 3 95
1 x 3 110
1 x 6 120

MILITARY PRESS
5 x 10 75

ALT DB CURL
5X8 25

TRICEP PD
5X10 120

[bigryan03]

WEIGHT: 134.1 LBS

Workout: Wendler 5/3/1 OHP BBB

MILITARY PRESS
WU 1 x 5 55
WU 1 x 5 70
WU 1 x 3 80

1 x 3 95
1 x 3 110
1 x 6 120

MILITARY PRESS
5 x 10 75

ALT DB CURL
5X8 25

TRICEP PD
5X10 120

On point, bro! Body weight it looking great and the weight on the bar is moving in dat der upward direction! Doinitrightson

[Jumpman3210]

WEIGHT: 133 LBS

Workout: 5/3/1 BBB SQUAT

SQUAT
WU 1 x 5 90
WU 1 x 5 110
WU 1 x 3 135

1 x 3 155
1 x 3 175
1 x 6 200

SQUAT
5 x 10 120

DB LUNGES
5X8 35

LEG RAISES
3X10 BW

HYPEREXT
3X8 25

SIDENOTE: I am switching over to squatting parallel since squatting ATG makes me butt-wink ;(

[Jumpman3210]

WEIGHT: 133.3 lbs

OFF

[bigryan03]

And....?

[Jumpman3210]

WEIGHT:135.8 LBS

5/3/1 BBB Bench DELOAD

BENCH PRESS
1 x 5 80
1 x 5 100
1 x 12 120

BENCH PRESS
5 x 10 130

CHIN-UPS WIDE GRIP
4X8 BW

T-BAR ROWS
3x10 75

DB SHRUGS
3x10 35

And....?

L0L

[Jumpman3210]

WEIGHT:133.6 LBS

OFF DAY

I purposely stayed quite active after the gym yesterday to burn more calories and minimize weight gain. It seemed to have worked quite well L0L.

[bigryan03]

Smart bro. I did the same when I was doing deloads. The difference it will make is actually quite minimal but the psychological benefit is worth it
Ill be coming to you with Q's about 5/3/1 in the near future is ya dont mind, my man!

[Jumpman3210]

Smart bro. I did the same when I was doing deloads. The difference it will make is actually quite minimal but the psychological benefit is worth it
Ill be coming to you with Q's about 5/3/1 in the near future is ya dont mind, my man!

For sure! More than glad to help you out brotha