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  1. #1
    Registered User 0jay0's Avatar
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    Talking Jay's First Show

    Hey guys, I'm a 25 year old prepping for my first show! No date yet, but I plan to compete within the next 6th months. My goal is to track my progress here so I can help those that are starting
    as well by sharing the insight I gain along the way.

    I started training seriously in May 2011 at 201 lbs. and very smooth. I bulked up to 237 by Feb. of 2012 and have cut since to 200 lbs. at the lowest. The last few weeks I leveled of and did some refeeding. Now I am about 204 lbs. and will start cutting back the calories on monday.

    I need a few more posts, but this log will have lots of pictures, detailed workouts, dietary changes and things I find motivational. Thanks for following!

    ~Jay
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  2. #2
    Registered User boozebrah's Avatar
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    good luck man! keep us updated. and in the mean time if you wanted to post links im sure people will imbed for you.
    yours faithfully,

    Arrie Kashik
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  3. #3
    Prep Coach NaturalPursuit's Avatar
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    IN man! Love seeing new journals popping up!
    advertising not permitted
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  4. #4
    Inner Builder Ccm644's Avatar
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    Originally Posted by 0jay0 View Post
    I need a few more posts, but this log will have lots of pictures, detailed workouts, dietary changes and things I find motivational. Thanks for following!
    Sounds good

    Good luck on your journal
    ___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. #5
    Registered User 0jay0's Avatar
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    Thanks guys! Glad to have you on board!

    Here are two pictures to show my transformation from April 4th, 2012 to October 17th, 2012

    Bodyspace Update 7.jpg5.jpg

    My Current Training Split

    Sunday- Off
    Monday- Lats, Delts, Traps
    Tuesday- Arms, Forearms
    Wednesday- Quads, Calves, Abs
    Thursday- Off
    Friday- Chest, Calves, Abs
    Sunday- Heavy Back, Traps, Hams
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  6. #6
    Registered User Rypt1's Avatar
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    In! Good luck!
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  7. #7
    Registered User offroadatv200's Avatar
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    IN for a new journal!
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  8. #8
    Registered User Fables87's Avatar
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    Good luck my man! you got good progress I think. Keep it up and don't give up!
    "Do not pray for an easy life, pray for the strength to endure a difficult one" ― Bruce Lee
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  9. #9
    Registered User 0jay0's Avatar
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    So far this weekend was awesome. My buddy came down from Boston to train and we trained hard both Friday night and Saturday. Then Saturday night we checked out the
    NPC East Coast Cup! It really added some fuel to my fire as I was able to picture myself up there and made me more aware of just how much harder I need to be if I want to
    dominate on stage.

    Also IFBB pro Juan Morel showed up to guest pose. He was clearly in deep offseason mode with no detail in his legs, but man was he massive.
    His Back and Delts were especially impressive.

    Last Thursday the Robby Robinson autobiography I ordered came in. He's one of my favorite bodybuilders and I find him very inspirational.
    If you guys don't know who he is definitely check him out. I was surprised to find a nice little motivational message inside!
    DSCN0764.jpgDSCN0768.jpg
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  10. #10
    Registered User 0jay0's Avatar
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    Friday 10-19-12
    Chest and Calves

    Dumbell Pullovers
    65x18
    80x15
    90x10
    90x7

    Incline Barbell Bench Press
    95x15
    135x13
    155x9
    165x6
    185x2

    Incline Dumbell Flys
    45x15
    50x12
    55x10

    Incline Dumbell Bench Press
    60x13
    65x8
    70x6

    Flat Barbell Bench Press
    135x8
    135x12
    135x9 Dropset

    Standing Calf Raise Machine
    250x18
    300x15
    325x12
    350x9

    Seated Calf Raise Machine
    90x16
    90x12
    90x12

    Toe Presses on A Leg Press Machine
    270x25
    360x20
    450x12
    360x18 Dropset
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  11. #11
    Registered User 0jay0's Avatar
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    Saturday 10-20-12
    Back, Traps, Hams

    Extra Wide Grip Barbell Rows
    95x18
    115x13
    135x10
    155x7

    Deadlifts
    225x9
    275x9
    295x9
    315x6

    Bent Over Barbell Rows
    225x7
    185x8
    185x10
    135x12

    T Bar Rows
    180x15
    270x12
    360x8

    One Hand Cable Row
    60x12
    70x10
    60x12

    Dumbell Shrugs
    100x14
    115x8
    105x10

    Semi-Seated Barbell Shrugs
    180x12
    180x12
    180x10

    Seated Leg Curls
    135x18
    155x7
    135x12
    135x10

    Barbell Lunges
    85x15
    85x15
    85x15

    Hyperextensions with a Straight back and Bent knees
    3 sets to failure with bodyweight
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  12. #12
    Registered User 0jay0's Avatar
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    Monday 10-22-12
    Lats and Delts

    Wide Grip Pullup
    x8
    x7

    Reverse Grip Pullup
    x8
    x7

    Parallel Close Grip Pullup
    x6
    x5

    Wide Grip Pulldown
    130x14
    140x12
    140x11

    Close Grip Pulldown
    150x12
    150x12

    Pullover Machine
    3 sets to failure

    Standing Barbell Shoulder Press
    95x15
    115x8
    125x6
    105x12

    Upright Rows
    75x14
    85x12
    95x10

    Bent Over Lateral Raise Machine
    3 sets to failure

    Standing Lateral Raise
    25x10
    30x7
    15x12
    15x11
    15x8

    Lying Lateral Raise
    10x10
    10x8

    Plate Front Raise
    25x12
    25x12
    25x10
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  13. #13
    Registered User 0jay0's Avatar
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    Tuesday 10-23-12
    Arms

    Flat Bar Cable Pushdowns
    60x20
    70x15

    Dips
    0x18
    25x14
    50x8 Dropset

    Lying French Press w/ EZ Curl Bar
    80x15
    90x12
    90x11
    100x7

    Standing French Press w/ EZ Curl Bar
    60x15
    70x13
    70x12

    Rope Cable Pushdown
    40x14
    40x12

    Alt. Hammer Curls
    35x12
    40x8
    40x5 Dropset

    Barbell Curls
    45x15
    65x12
    75x8
    65x10

    Concentration Curls
    30x8
    30x8
    25x10

    Standing Reverse Curls w/ EZ Curl Bar
    50x12
    60x12
    60x12

    Had a great workout, insane pump but felt overtrained. Next week I will lower the overall sets.
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  14. #14
    Registered User 0jay0's Avatar
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    Thursday 10-25-12
    Quads

    Squats
    135x15
    185x12
    225x8
    275x4
    225x10
    135x12

    Front Squats
    95x12
    95x12
    95x10
    95x9

    Hack Squats
    90x18
    90x14
    90x12
    120x12

    I was still wiped out on Wed. so I took the day off. Next time I will ditch the front squats. They gave me issue with my back and I didn't feel them working Like I wanted. Hack squats were awesome. I went slow and got a crazy pump in my lower quads which I have been trying to bring up! I usually do Leg extensions. I opted out this time and my knees thanked me, so I won't be using them for a bit.
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  15. #15
    Registered User 0jay0's Avatar
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    Sorry for the delay. I lost power for 6 days because of SANDY. Updates soon@!
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  16. #16
    Registered User Fables87's Avatar
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    Originally Posted by 0jay0 View Post
    Sorry for the delay. I lost power for 6 days because of SANDY. Updates soon@!
    How was Sandy in your area?
    "Do not pray for an easy life, pray for the strength to endure a difficult one" ― Bruce Lee
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  17. #17
    Registered User 0jay0's Avatar
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    Originally Posted by Fables87 View Post
    How was Sandy in your area?
    I'm one town over from the water so luckily no flooding, but Lots of trees down and Lots of power out. It's crazy to see 100 year old trees ripped out of the ground by the roots. How did you make out with the storm?
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  18. #18
    Registered User Fables87's Avatar
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    Originally Posted by 0jay0 View Post
    I'm one town over from the water so luckily no flooding, but Lots of trees down and Lots of power out. It's crazy to see 100 year old trees ripped out of the ground by the roots. How did you make out with the storm?
    The storm past Vermont actually. Well my area at least. All we got was the heavy winds. Glad you're O.K. and glad to see you working out again. Looking forward to see more progress.
    "Do not pray for an easy life, pray for the strength to endure a difficult one" ― Bruce Lee
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  19. #19
    Registered User tripleh210's Avatar
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    Hey bro, will def be following along!
    On the Gain Train!

    TEAM WILSON
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  20. #20
    Registered User 0jay0's Avatar
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    Originally Posted by Fables87 View Post
    The storm past Vermont actually. Well my area at least. All we got was the heavy winds. Glad you're O.K. and glad to see you working out again. Looking forward to see more progress.
    Ah nice you lucked out! cool
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  21. #21
    Registered User 0jay0's Avatar
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    Originally Posted by tripleh210 View Post
    Hey bro, will def be following along!
    Awesome glad to have you on board!
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  22. #22
    Registered User AestheticsFirst's Avatar
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    I'll be following your thread, good luck!
    "The secret is there is no secret.

    All it takes is determination. So many people claim they want to be fit and healthy, but most aren't willing to put in the effort. There are no secret supplements, diets, or routines. Just hard work." -Dave Draper
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  23. #23
    Registered User 0jay0's Avatar
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    Originally Posted by AestheticsFirst View Post
    I'll be following your thread, good luck!
    cool, Thanks!
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  24. #24
    Registered User 0jay0's Avatar
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    Okay life is finally back to normal after two weeks of storms on the east coast!! I've still been training hard but fell behind with the logs. No reps were recorded for this workout.

    Wed. 11-7-12
    Arms

    Barbell Curls
    45
    45
    65
    85
    95

    Lying French Press w/ EZ Curl Bar
    65
    65
    85
    95

    SUPERSET
    Hammer Curls
    30
    35
    40
    AND
    Standing French Press w/ EZ Curl Bar
    65
    85
    85

    SUPERSET
    Concentration Curls
    30
    30
    30 Drop Set
    AND
    Dips
    3 sets to Failure
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  25. #25
    Registered User 0jay0's Avatar
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    Location: California, United States
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    Friday 11-9-12
    Chest and Calves

    Incline Dumbbell Press
    50x15
    60x15
    65x12
    70x11
    70x8

    Incline Barbell Press
    135x6 (Short Rest)
    135x8
    95x13
    95x12

    Decline Dumbbell Press
    50x15
    55x12
    60x12
    65x10

    Dumbbell Pullover
    70x12
    70x12

    Straight arm Straight Bar Pullover
    30x12
    30x12

    Didn't like that one

    SUPERSET
    Dumbbell Flat Bench
    70x10
    75x8
    50x8
    AND
    Bench Pushups
    3 sets to failure

    Rope Pulldown
    100x20
    130x13
    130x10

    Seated Calf Raises
    45x20
    90x20
    135x15
    180x12
    205x8

    Standing Calf Raises
    300x15
    350x12
    400x8
    350x10
    300x12

    Toe Presses On a Leg Press
    270x18
    270x15

    NOTES: Ran out of time, usually do more sets on last exercise. Had some shoulder discomfort and need to adjust my form for Incline BBell Press.
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  26. #26
    Registered User 0jay0's Avatar
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    Saturday 11-10-12
    Back and Traps

    Deadlifts
    135x12
    225x12
    315x9
    335x7
    345x6 *PR
    365x1

    Barbell Rows
    225x8
    225x5
    185x10
    135x12

    Will try pyramid up in weight next time

    TBar Rows
    2platesx18
    3platesx12
    3.5 platesx8

    Close Grip Low Cable Rows
    130x12
    130x12
    130x12

    High Cable Rope Pull
    3 sets 8 to 12

    Really felt these working in mid and upper traps nicely. want more thickness there.

    Wide Grip High Cable Row
    3 sets 8 to 12

    Barbell Shrugs
    135x15
    135x14

    These worked great On my traps I need to hit them more to beef up my traps from the front.need to go heavier though.

    Dumbell Shrugs
    70x15
    80x12

    At this Point I was completely Spent. GREAt workout!


    80x12
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  27. #27
    Registered User 0jay0's Avatar
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    0jay0 is offline
    My coach and I have decided that to hit the shows I have been looking at, I should plan to be at my lowest bf% in May. So now I have a Month or two to build some extra muscle. I plan on eating very cleanly and increasing calories very slowly. No reason to put on a bunch of fat if it needs to come off soon.

    Right now my calories are at 2,423 and macros 255.2p 212.4c 102f
    My weight is 207.

    I have been gaining slowly so I don't plan on any changes right now.
    This week I'll update some new pics!

    If any of you guys are looking for a great way to track calories, macros and look up food stats check out fitday.com it's great and it's free.
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  28. #28
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    Monday 11-12-12
    Lats and Delts

    Wide Grip Pullups
    x7
    x6

    Chins
    x6
    x5

    Wide Grip Pulldowns
    150x12
    160x10
    170x8

    Reverse Grip Pulldowns
    160x13
    170x9
    150x11

    Parallel Grip Shoulder Width Pulldowns
    150x12
    150x10
    150x9

    Seated Dumbbell Press
    50x18
    55x15
    60x12
    65x8

    Bent over Lateral Raise Machine
    50x14
    60x14
    70x13
    80x10 w/Partials

    Standing Lateral Raise Cheat
    25x15
    30x12

    Standing Lateral Raise Strict
    12x12
    12x10

    *Done against a vertical bench dumbbells held out to side at end of set as long as possible.

    Lying Lateral Raise (arnold style)
    10x14
    12x12
    12x12

    Behind the Neck Shoulder Press Machine
    2 Sets to Failure
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  29. #29
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    Tuesday 11-13-12
    Quads

    Deep Squats
    135x18
    185x14
    225x9
    185x12
    135x15

    Leg Press w/ rest, pause
    270x20
    360x18
    360x15
    270x18

    Leg Extensions
    80x12
    70x15
    70x13
    70x10
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  30. #30
    Registered User 0jay0's Avatar
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    Wed. 11-14-12
    Arms

    Barbell Curls
    45
    65
    85
    95

    Concentration Style Barbell Curls(leaned forward slightly)
    85
    75
    75

    Seated Cable Curls w/ straight bar
    40
    40
    40

    Hammer Curls
    35
    35
    35

    Lying French Press
    65
    75
    85
    95
    95

    Seated Incline French Press
    65
    75
    85

    I Trained with my coach/mentor today so I didn't count reps. Sometimes I don't count reps at all because it seems like just a distraction from the mind muscle connection. As long as you have a target rep range when you pick the weight, you can focus on the intensity rather than just moving the wait for a meaningless number of reps. Volume was also low here because he was teaching me some new exercises and tweaking my form on French Presses to save my elbow.
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