12-31-12 Back and Traps
Deadlifts
135
225
275
315
335
Wide Cable Row
90
110
130
Dumbbell Row
80
100
CG Cable Row
180
160
160
T Bar Row
90
90
Dumbbell Shrugs
60
80
60
Barbell Shrugs
225
275
225
My buddy works as a designer at Reebok and hooked my up with some Olys for christmas. They felt great during Deads!
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Thread: Jay's First Show
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01-06-2013, 09:37 PM #61
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01-06-2013, 09:42 PM #62
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-1-13 Chest Week 1 of diet
Incline Barbell Press
135x13
155x8
165x5
155x7
Incline Dumbbell Flys
45x12
50x10
55x8
Incline Dumbbell Press
70x8
70x6
60x8
Incline Cable Flys
40x12
50x10
50x9
Bench Pushups 2 sets to failure
Dumbbell Pullover
70x14
70x12
80x10
80x8
Notes:
Got a great Pump. Strength not very good, probably weak from being sick. Incline cable flys really blasted my upper inner chest right in the spot I'm trying to bring up. I will have to make these a staple from now on.
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01-06-2013, 09:46 PM #63
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01-06-2013, 09:47 PM #64
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01-06-2013, 09:52 PM #65
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-4-12 Lats, Delts, Calves
211.6 lbs
Calves
Standing
300
350
400
Seated
90
135
180 Drop set
Toe Press
360
450
450
360
Lats
Pullups 3 sets to failure
WG Pulldowns
130
140
150
Reverse Grip Pulldowns
180
170
160
CG Pulldowns
160
150
140
Delts
Seated Dumbbell Press
50
70
75
75
Upright row
75
85
85
BO rear delt machine
3 sets
Reverse Flys
75
75
Lateral Raise Cheat
25
25
Lateral Raise Strict
17.5
15
15
Lying Laterals
10
10
Notes:
too long of a workout, still felt tired the next day
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01-06-2013, 09:55 PM #66
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-5-13 Arms
215.2 lbs
-Weight is fluctuating
Barbell Curls
45
75
95
65
Hammer Curls
35
40
Standing Dumbbell Curls
45
40
35
Concentration Curls
30
30
Straight bar Wide Grip Curl
65
Lying French Press
65
95
105
105
Incline French Press
65
75
75
Lying Ext. Machine Cables
50
50
Dips 3 sets to failure
Special Pushdown with chains
40
50
50
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01-06-2013, 09:57 PM #67
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01-13-2013, 09:04 PM #68
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-7-13 Back and Traps
215.6 lbs
Wide Grip Cable Rows
130
140
150
Bent Over Barbell Rows
135
185
195
185
135
T Bar Rows
2 Plates
3 pl.
4 pl.
Dumbbell Shrugs w/ Hold
60
60
60
Barbell Shrugs
225
245
255
Deadlifts
225
315
315
Close Grip Cable Rows
140
130
Hyperextensions
3 sets to failure no weight
Notes:
I really liked pyramiding the weight with barbell rows. Traps before deads was a complete disaster for my deadlift workout- never again.
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01-13-2013, 09:08 PM #69
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
Week 2 of Diet
1-8-13 Chest and Abs
Barbell Incline Bench
135
185
185
Dumbbell Incline Bench
60
70
80
Incline Cable Fly
4 sets to failure
Incline Dumbbell Fly
50
60
60
Cable Crossover
3 sets to failure
Crunches on Ball
3 sets
Leg lifts
3 sets
Notes: Took PWO and overtrained chest. Use less stims. Substiture cable crossover with dumbbell pullovers next week.
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01-13-2013, 09:10 PM #70
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-9-13 Legs
Squats
135
225
225
185
Leg Press
450
540
540
360
Walking Lunges
30
30
0
Leg Extensions
90
90
90
Lying Leg Curls
40
50
50
Straight Back Hyper extensions
3 sets to failure bodyweight
Notes:
Leg Press w/ a wider stance and heavy was very effective. Lots of Quad and Calf soreness for days after.
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01-13-2013, 09:13 PM #71
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01-13-2013, 09:21 PM #72
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-12-13 Calves, Lats and Delts
212 lbs.!
Standing Calf Raises
250x12
300x15
350x14
400x11
450x8 PR
Seated Calf Raises
90x15
135x15
160x12
Toe Press
360x25
450x20
540x15 Dropset
Pullups Shoulder Width
3 sets to Failure
WG Pulldown
140x12
150x10
160x8
Reverse Grip Pulldown
160x8
150x10
150x8
CG Pulldown
150x12
160x10
160x8
Pullover Machine
9x12
9x10
9x9
Seated Dumbbell Press
50x12
70x15
80x4
75x8
Side Laterals Cheat
25x15
30x12
Side Laterals Strict With Hold After Failure
17.5x12
17.5x10
BO Rear Delt Machine
50x14
60x10
60x8
Reverse Pec Dec
75x12
90x10
90x8
EZ Bare Front Raise
30x12
30x10
superset w/
Lying Laterals
10x8
10x8
Notes:
Finally saw a nice drop in weight. This was a long workout but very effective.
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01-13-2013, 09:23 PM #73
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01-13-2013, 09:41 PM #74
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01-13-2013, 10:20 PM #75
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01-13-2013, 10:33 PM #76
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01-13-2013, 10:36 PM #77
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01-14-2013, 07:35 AM #78
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01-15-2013, 08:03 PM #79
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01-15-2013, 08:08 PM #80
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-14-13 Back and Traps
214.8 lbs
Wide Grip Cable Rows
130x14
140x12
150x10
160x8
BO Barbell Rows
135x13
185x9
BO Barbell Rows to floor and Deadlifts to failure
225x9
225x7
Deadlifts
315x8
315x8
T Bar Rows
90x18
135x11
180x4 Dropset
Dumbbell Shrugs
70x12
70x12
Barbell Shrugs
225x12
225x10
Close Grip Cable Rows
150x10
160x9
140x9
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01-15-2013, 08:11 PM #81
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01-20-2013, 06:38 PM #82
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01-20-2013, 06:42 PM #83
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-17-13 Legs
212.6 lbs Slight raise, maybe from the refeed yesterday. Oh yea, FWI I have been doing refeeds twice a week with 2 cups pasta added to my last meal.
Squats
135x12
225x10
275x7
225x8
Leg Press
450x12
450x12
540x8
Lying Leg Curls
50
40
40
Seated Leg Curls
135
135
150
Leg extensions
90x12
110x12
130x12
140x10
Stiff-legged Deadlifts
135x15
185x10
185x10
Hyperextension
2 sets to failure
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01-20-2013, 06:42 PM #84
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01-20-2013, 06:45 PM #85
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-18-13 Arms
Barbell Curls
45 WU
75
95
115
95
Hammer Curls
35
40
Reverse Curls
50
60
Conc. Curls
30
35
Lying French Press
75 WU
95
105
115
115
Seated French Press
65
75
85
Special Pushdown
3 sets
Dips
3 sets to Failure
Notes: Perfect arm workout for me right now. I'll stick with this until I need to change or have an instinct to.
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01-20-2013, 06:50 PM #86
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
1-19-13 Calves, Lats, and Delts
Notes: Biceps were way to tight. Next time Work arms the day after Delts
Standing Calves
300
350
400
450
Seated
135
180
135
Toe Press
270
360
450 Dropset
Pullups
2 sets to failure
WG Pulldowns
130
140
150
Reverse Grip Pulldowns
150
160
CG Pulldowns
160
150
Seated Dumbbell Press
50 WU
70
75
Standing Dumbbell Press
60 Dropset
Upright Rows
75
85
85
Lateral Raise Cheat
25
25
Lateral Raise Strict
17.5
17.5
Lying Lateral Raise
10
12
BO Rear Dealt Machine
50
40
40
Superset w/ Plate Front Raise
25
25
Reverse Pec Deck
75
90
75
Seated Machine Press
100
120
130
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01-20-2013, 06:53 PM #87
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01-20-2013, 06:59 PM #88
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01-20-2013, 06:59 PM #89
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
Diet Changes
After doing some research I realized my fat intake was way too high. The ground turkey I was eating was higher in fat content than I thought, so I replaced if with some very lean chicken. New Macros are 253.6g, 240.9g, 70.5g. That gives me 2,554 calories except on refeed days. I'll be watching closely and when the weight stalls, Protein and Carbs will have to come down a bit.
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01-20-2013, 07:02 PM #90
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
eh not sure how to embed this. My favorite posing routine right now! check this out it's unreal..
http://www.youtube.com/watch?v=PhzidW3jOS0
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