Jay's First Show

[0jay0]

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

[0jay0]

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.

[0jay0]

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

[Ccm644]

Nice workouts lately

Good luck with your new workout routine!

[0jay0]

Nice workouts lately

Good luck with your new workout routine!

Thanks Man!

[Fables87]

Go go go!

[0jay0]

Go go go!

yes! thanks for the reps bro

[0jay0]

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

[0jay0]

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

[Fables87]

How many sets and reps for everything or was that for one day?

[0jay0]

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.

[0jay0]

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

[0jay0]

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.

[0jay0]

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.

[0jay0]

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.

[0jay0]

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

[0jay0]

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

[0jay0]

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

[0jay0]

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

[0jay0]

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

[0jay0]

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

[0jay0]

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.

[0jay0]

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.

[0jay0]

12-12-12 Abs

Crunches on a swiss ball 4 sets
Hanging knee raise 2 sets

[0jay0]

12-13-12 Quads

Squats
135
185
225
275
225
225

Leg Press
360
410
450

Leg Extension
80
90
100

[0jay0]

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

[0jay0]

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!

[0jay0]

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.

[0jay0]

Hope Everyone had a Great holiday season and you're ready to train hard this year!

[0jay0]

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