Jay's First Show

[0jay0]

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!

[0jay0]

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.

[0jay0]

1-2-13 214.2 lbs
-lost 4 lbs. first night probably just water

Legs

Squats
135
225
225
225
135

Leg Press
360
470
470

Leg Extensions
85
85
85
100

Walking Lunges w/ kettlebells
30x20
30x18
0x20

Lying Leg Curls
40
45
40 Dropset

Straight back hypers
3 sets to failure

[0jay0]

1-3-12 Off day

214.2 lbs

[0jay0]

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

[0jay0]

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

[0jay0]

1-6-13
213.6 lbs

Unsure of actually weight loss so far. Will have to wait another week to see where I'm actually at.

[0jay0]

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.

[0jay0]

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.

[0jay0]

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.

[0jay0]

1-11-13 Arms and Forearms

Barbell Curls
60
90
100
70

Hammer Curls
35
40
40

Reverse Curls
50
50

Concentration Curls
30
30
30

Lying French Press
60
90
100
100

Seated French Press
60
70
80

Dip Machine
180
230
180

Special Pushdown
4 sets to failure

Notes:
Great pump!

[0jay0]

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.

[0jay0]

1-13-12 REST
214.8 lbs
The Scale went back up on me. Hopefully It was just temporary.

[Bbeasley89]

Nice work man, what's the diet/macros looking like?

[0jay0]

Nice work man, what's the diet/macros looking like?

Thanks! Right now macros are 192.3 g Protein, 177.1 g Carb, 99.6 g fat
Ground Beef, Potatoes, Spinach, Apples, Ground Turkey, Coffee

[0jay0]

Okay I'm Trying to post my first progress pics on here from January 9th a week into dieting. Hope this works!

[0jay0]

[Fables87]

Looking great bro! Loving that build. Abs are looking better too.

[0jay0]

Looking great bro! Loving that build. Abs are looking better too.

Thanks man! I've been training them more frequently, just have to keep shedding the fat off.

[0jay0]

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

[0jay0]

1-15-13 Chest and Abs
214 lbs

Incline Dumbbell Press
60x12
70x12
80x8
85x6

Dumbbell Pullover
65x14
80x12
90x9
90x8

Incline Dumbbell Fly
50x12
55x9
55x8

Incline Cable Fly
4 sets 8 to 12 reps

Swiss Ball Crunches 3 sets

Hanging knee raises 3 sets

[0jay0]

1-16-13 Rest Day

211.8 lbs! New Low!

[0jay0]

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

[ebomb55]

Just read through your log...Looks like hard training is definitely paying off. New pics look sick. Keep it up!

[0jay0]

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.

[0jay0]

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

[0jay0]

1-20-13 Rest Day

212.8 lbs
Notes:
-Add 30 min posing in the morning and full body stretch at night
-Body is Heating up w/ New Diet
-Feeling worn down so make sure sleep is optimal and training sessions aren't too long
-Limit Caffeine intake this week

[Fables87]

All looking good man! How's everything else going? Posted a new photo myself if you care to look.

[0jay0]

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.

[0jay0]

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