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  1. #31
    Registered User 0jay0's Avatar
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    Friday 11-16-12
    Back

    Deadlifts
    135x18
    225x15
    275x12
    315x9
    335x4

    T Bar Rows
    2platesx18
    3platesx13
    4platesx8 Dropset

    High Cable Rows Shoulder Width Parallel grip
    3 sets 12-15

    Seated Cable Rows Wide Grip
    3 sets 8-12

    Barbell Shrugs
    185x12
    205x10
    225x8

    Dumbell Shrugs
    105x10
    110x8
    115x7 Dropset

    One Arm Hammer Strength Row
    1 plate
    2 plates
    3 plates
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  2. #32
    Registered User 0jay0's Avatar
    Join Date: May 2011
    Location: Connecticut, United States
    Age: 27
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    Saturday 11-17-12
    Chest and Calves

    Dumbbell Incline Press
    50x15
    65x14
    80x8
    80x7
    70x10

    Barbell Incline Press
    95x15
    115x12
    135x9 Dropset

    Cable Crossovers High
    4 sets 12-15

    Barbell Bench
    135x18
    155x10
    135x12

    Seated Calf Raise
    90x20
    135x14
    180x12
    205x8

    Standing Calf Raise
    250x12
    300x8

    Toe Press
    270x22
    270x20
    270x19

    Notes: I did more volume than normal for chest b/c I was training with my brother. The Workout was solid, but I would have felt more satisfied with another chest exercise. I hate feeling like I held back when I leave the gym. Calf workout was fantastic, the pump was crazy. I like alternating between seated and standing for the first exercise so I get to go heavy for both.
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  3. #33
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    New Workout Split while I bulk:
    S OFF
    M Lats and Delts
    T Legs and Calves
    W Arms and Forearms
    Th OFF
    F Back and Traps
    S Chest and Calves
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  4. #34
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Stats: 5'5", 146 lbs
    Posts: 1,683
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    Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000) Ccm644 has a reputation beyond repute. Second best rank possible! (+100000)
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    Nice workouts lately

    Good luck with your new workout routine!
    ___Growing Mentally and Physically ___
    http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151


    My Blog - www.innerbuilder.weebly.com

    Fat is temporary, strength and muscle is not
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  5. #35
    Registered User 0jay0's Avatar
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    Originally Posted by Ccm644 View Post
    Nice workouts lately

    Good luck with your new workout routine!
    Thanks Man!
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  6. #36
    Registered User Fables87's Avatar
    Join Date: Sep 2009
    Location: Vermont, United States
    Age: 27
    Stats: 5'11", 150 lbs
    Posts: 29
    Rep Power: 0
    Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000)
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    Go go go!
    "Do not pray for an easy life, pray for the strength to endure a difficult one" ― Bruce Lee
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  7. #37
    Registered User 0jay0's Avatar
    Join Date: May 2011
    Location: Connecticut, United States
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    Stats: 6'0", 183 lbs
    Posts: 182
    Rep Power: 84
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    Originally Posted by Fables87 View Post
    Go go go!
    yes! thanks for the reps bro
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  8. #38
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    Hey bros, my workout logging has been sporadic lately. I have been bulking and trying new things out with my coach.
    My split will be changing next week as I have been trying to find what works best and shuffling schedules with training partners. It looks like this:

    M Chest
    T Back
    W Off
    Th Legs
    F Lats and Delts
    S Arms
    Su off

    Calves 3x a week and abs 2x a week.

    We did a chest/back workout today-Arnold style haha. As you can see I'm really trying to bring up my upper chest.

    Incline Barbell
    135
    155
    175
    155

    Incline Dumbbell fly
    40
    50
    60

    Incline Dumbbell Press
    60
    70
    80

    Barbell Rows
    135
    185
    205

    TBar Rows
    2plates
    3plates
    4plates Dropset

    Wide Grip Cable Rows
    100
    120
    130

    If you guys have any questions about my plans or what I post, feel free to ask away.

    Oh btw my Prep Diet will start January 1st. Right after New Years! Hope everyone is training hard
    -Jay
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  9. #39
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    Hey bros, my workout logging has been sporadic lately. I have been bulking and trying new things out with my coach.
    My split will be changing next week as I have been trying to find what works best and shuffling schedules with training partners. It looks like this:

    M Chest
    T Back
    W Off
    Th Legs
    F Lats and Delts
    S Arms
    Su off

    Calves 3x a week and abs 2x a week.

    We did a chest/back workout today-Arnold style haha. As you can see I'm really trying to bring up my upper chest.

    Incline Barbell
    135
    155
    175
    155

    Incline Dumbbell fly
    40
    50
    60

    Incline Dumbbell Press
    60
    70
    80

    Barbell Rows
    135
    185
    205

    TBar Rows
    2plates
    3plates
    4plates Dropset

    Wide Grip Cable Rows
    100
    120
    130

    If you guys have any questions about my plans or what I post, feel free to ask away.

    Oh btw my Prep Diet will start January 1st. Right after New Years! Hope everyone is training hard
    -Jay
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  10. #40
    Registered User Fables87's Avatar
    Join Date: Sep 2009
    Location: Vermont, United States
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    Stats: 5'11", 150 lbs
    Posts: 29
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    Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000) Fables87 is just really nice. (+1000)
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    How many sets and reps for everything or was that for one day?
    "Do not pray for an easy life, pray for the strength to endure a difficult one" ― Bruce Lee
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  11. #41
    Registered User 0jay0's Avatar
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    Originally Posted by Fables87 View Post
    How many sets and reps for everything or was that for one day?
    That was for one day. Sometimes I don't count reps, although I always have a target number of reps in mind.
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  12. #42
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    11-29-12 Delts and Calves

    Standing Barbell Press
    95x14
    115x10
    135x6
    145x4

    Seated Dumbbell Shoulder Press
    60x12
    70x5

    Upright Rows
    75x14
    85x12
    95x8

    Lateral Raise (cheat)
    25x15
    30x12

    Lateral Raise (strict)
    15x15
    17.5x10

    Lying Lateral Raise
    12x10
    12x11

    Rear Delt Machine
    65x12
    65x12
    65x10

    Reverse Flys
    75x12
    90x10

    Dumbbell Shrugs
    55x14
    65x12
    65x12

    Standing Calf Raises
    250x18
    300x10
    325x9
    350x9

    Toe Presses
    270x20
    270x18
    270x15 dropset

    Notes:
    next time use Barbell for upright rows instead of straight bar
    try to incorporate more dumbbell shoulder pressing
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  13. #43
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    11-30-12 Legs

    Squats
    135
    185
    225
    275
    185

    Leg Press
    270
    270
    270

    Hack Squats
    90
    90
    90

    Seated Leg Curls
    135
    150
    150
    135

    Hyper extensions (straight back)
    3 sets to failure

    Leg extensions
    89
    90
    100
    Superset with
    Walking Bodyweight Lunges

    Notes
    Sorry I didn't record this soon enough to remember the reps. It was a night workout so I was pretty spent afterwards.
    Need to get stronger with my leg press.
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  14. #44
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    12-1-12 Arms

    Barbell Curls
    65
    85
    95
    105

    Hammer Curls
    35
    40
    40

    Conc. Curls
    30
    30
    30

    Seated Cable Curls
    40
    50

    Lying French Press
    70
    80
    90
    100
    100

    Seated French Press
    70
    70
    70

    Lying Cable extension machine
    60
    70

    Dips 3 sets to Failure

    Dip Machine
    160
    150
    140

    Standing Dumbbell Curls
    35
    35
    40

    Notes:
    Evan C. was at the gym for the first time in a while. I got pumped up and overtrained. Definitely less volume next time.
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  15. #45
    Registered User 0jay0's Avatar
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    12-3-12 Back and Traps

    Barbell Rows
    135x16
    205x10
    225x8
    225x6

    T Bar Rows
    2 plates x15
    3 pl. x12
    3.5 pl x8

    Wide Grip Cable Rows
    120x8
    100x10
    80x12

    Deadlifts
    135 WU
    225 WU
    275 WU
    315x9
    325x8
    335x6

    Barbell Shrugs
    225x8
    135x14
    135x12

    Dumbbell Shrugs
    60x12
    50x12
    90x14

    Notes
    Should start with Wide grip Rows then straight to Deads. Pyramid Shrugs.
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  16. #46
    Registered User 0jay0's Avatar
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    12-4-12 Chest
    Notes:
    212.6 lbs Strength Down Considerably and depleted. Called Coach to add in More Carbs.

    Incline Barbell
    135x12
    155x8
    185x3
    155x6
    135x10

    Incline Dumbbell
    60x14
    70x8
    60x12
    60x10

    Superset Hammer Strength press with low cable crossovers 3 sets

    Dumbell Flys
    45x14
    45x12
    45x12
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  17. #47
    Registered User 0jay0's Avatar
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    12-5-12 Notes:
    212.3 lbs
    Added more carbs and took out some fat
    Notices Good Vascularity
    Muscles are Fuller especially biceps and chest
    White Potatoes are digesting well. No bloating or extra full feeling
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  18. #48
    Registered User 0jay0's Avatar
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    12-5-12 Forearms and Calves

    Behind the Back Barbell Wrist Curls
    95
    95
    95
    95

    Barbell Wrist Curls
    45
    45
    45
    45

    Seated Calf Raise
    90
    135
    150
    150

    Toe Press
    270
    270
    360
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  19. #49
    Registered User 0jay0's Avatar
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    12-7-12 Legs

    Squats
    135x15
    185x12
    225x10
    225x10
    225x8

    Leg Press
    380x20
    470x15
    470x12

    Hack Squats
    90x15
    140x12
    140x10

    Seated Leg Curls
    135
    150
    155
    155

    Glute/Ham Raise 3 sets w. a 45lb plate
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  20. #50
    Registered User 0jay0's Avatar
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    12-8-12 Arms 211.6 lbs

    Barbell Curls
    45x20
    65x13
    85x10
    95x8
    105x6 Dropset

    Hammer Curl
    35x12
    40x10
    40x8

    Conc. Curl
    30x9
    30x9
    30x8 Dropset

    Lying French Press
    70x14
    90x10
    100x8
    100x6

    Seated French Press
    60x14
    80x10
    80x9

    Dips
    x12
    x12
    x10

    Dip Machine
    180x12
    180x12
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  21. #51
    Registered User 0jay0's Avatar
    Join Date: May 2011
    Location: Connecticut, United States
    Age: 27
    Stats: 6'0", 183 lbs
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    12-9-12 Notes:

    210.6 lbs
    Noticed a drop in weight
    Diet changes are effective
    Need to add food to keep gaining before prep
    skin is tighter and muscles seem full
    starting to pose more
    upped protein to 8oz 4 times a day and 25g protein powder
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  22. #52
    Registered User 0jay0's Avatar
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    Location: Connecticut, United States
    Age: 27
    Stats: 6'0", 183 lbs
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    12-10-12 Back and Calves 213.8lbs

    Wide Pulldowns Behind Neck
    100
    120
    130

    CG Pullups
    170
    160
    160

    Wide High Seated Cable Row
    100
    100
    90
    superset w/
    Pullover machine

    Dumbbell Row
    60
    70
    55

    Deadlifts
    135x4
    225x4
    275x3
    315x8
    315x8
    315x7

    Barbell Shrugs
    225
    225 Dropset

    Dumbbell Shrugs
    65
    65
    50

    Standing Calf Raise
    250
    325
    375
    400

    Toe Press
    270
    360
    450 Drop to 270

    Notes:

    Drink more water.
    Felt sleepier after eating sweet potatoes.
    Ground beef and baked potatoes most effective meal right now.
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  23. #53
    Registered User 0jay0's Avatar
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    12-11-12 Chest

    Incline Barbell
    95
    135
    165
    185
    135

    Incline Dumbbell
    60
    70
    80

    Incline Fly
    45
    55
    55

    Single Arm Pec Dec 2 sets

    Incline Seated Cable Fly 3 sets

    Notes:

    Concentrate more on using upper chest and get a better contraction going.
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  24. #54
    Registered User 0jay0's Avatar
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    12-12-12 Abs

    Crunches on a swiss ball 4 sets
    Hanging knee raise 2 sets
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  25. #55
    Registered User 0jay0's Avatar
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    Stats: 6'0", 183 lbs
    Posts: 182
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    12-13-12 Quads

    Squats
    135
    185
    225
    275
    225
    225

    Leg Press
    360
    410
    450

    Leg Extension
    80
    90
    100
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  26. #56
    Registered User 0jay0's Avatar
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    Stats: 6'0", 183 lbs
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    12-14-12 Lats and Delts

    Wide Grip Pulldown 4 sets
    Reverse Grip Pulldown 4 sets
    CG Pulldown 4 sets

    Seated Dumbbell Press 6 sets
    Cheat Lateral Raise 3 sets
    Strict Lateral Raise 2 sets
    Standing BO Rear delt raise 3 sets
    Rear Delt Machine 3 sets
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  27. #57
    Registered User 0jay0's Avatar
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    12-15-12 Arms

    Barbell Curls
    45
    75
    95
    105
    65

    Hammer Curls
    35
    40

    Alt. Dumbbell Curls
    40
    45

    Conc. Curls
    30
    35

    Lying French Press
    75
    95
    105
    115

    Seated French Press
    65
    85
    85

    Dips 3 sets to failure

    Special Pushdown w/ chain
    45
    55
    55

    Notes:

    Awesome Workout, Great pump!
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  28. #58
    Registered User 0jay0's Avatar
    Join Date: May 2011
    Location: Connecticut, United States
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    Hey Guys, I stopped Recording workouts on the 16th because of the holiday craziness. Then got sick on the 25th with the damn flu so I had to take off to recover from the 26th to the 30th. I am finally back to my bulking diet and feel much better. Monday I start up again with only a few more workouts until my Cut Begins.
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  29. #59
    Registered User 0jay0's Avatar
    Join Date: May 2011
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    Smile

    Hope Everyone had a Great holiday season and you're ready to train hard this year!
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  30. #60
    Registered User 0jay0's Avatar
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    Stats: 6'0", 183 lbs
    Posts: 182
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    yo. Happy New Year! Time to get shredded..
    Instead of counting backwards from a show date, I'll be cutting for 16 weeks. Then based on my condition my coach and I will pick a show in June and dial it in. My diet has been working really well lately so we are sticking with the same foods, but I lowered my calories by about 1/3 to 2,388. My macros are 99.6g f 177.1g c 192.3g p.


    Starting weight: 218 lbs
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