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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Thread: Jay's First Show
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11-18-2012, 01:49 PM #31
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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11-18-2012, 01:56 PM #32
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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11-18-2012, 01:59 PM #33
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11-18-2012, 02:04 PM #34
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11-18-2012, 02:09 PM #35
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11-18-2012, 03:07 PM #36
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11-18-2012, 03:45 PM #37
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11-28-2012, 08:48 PM #38
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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11-28-2012, 08:49 PM #39
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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11-28-2012, 09:12 PM #40
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12-03-2012, 09:16 PM #41
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12-04-2012, 07:25 PM #42
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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12-04-2012, 07:30 PM #43
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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12-30-2012, 12:20 PM #44
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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12-30-2012, 12:25 PM #45
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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12-30-2012, 12:31 PM #46
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12-30-2012, 12:34 PM #47
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12-30-2012, 12:36 PM #48
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12-30-2012, 12:38 PM #49
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12-30-2012, 12:41 PM #50
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12-30-2012, 12:44 PM #51
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12-30-2012, 12:50 PM #52
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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12-30-2012, 12:52 PM #53
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12-30-2012, 12:53 PM #54
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12-30-2012, 12:54 PM #55
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12-30-2012, 12:56 PM #56
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12-30-2012, 12:59 PM #57
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12-30-2012, 01:05 PM #58
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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12-30-2012, 01:06 PM #59
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01-06-2013, 09:29 PM #60
- Join Date: May 2011
- Location: California, United States
- Age: 36
- Posts: 182
- Rep Power: 238
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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