Reply
Results 1 to 20 of 20
  1. #1
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline

    Talking Jon's Road to the NATURAL PRO CARD--2013 Contest Prep--BRING IT!!

    Greetings all so I decided to log my contest prep to get some support and to keep the motivation going!!

    I am currently 14 weeks out of my competition and will be competing in both the men's bodybuilding and fitness categories for the Natural INBF/WNBF Pro Qualifier show in May.

    This will be my second competition to date, I placed 3rd in Men's Middleweight bodybuilding and 5th in Men's fitness in my first competition, and I received a lot of positive feedback from the judges in my continued desire to pursue fitness and bodybuilding.

    My long-term goal is to obtain my natural pro card and compete in some continental/international shows because that would be sweet!

    I have only been seriously lifting for about 4 1/2 years and only got into competition a couple years ago, I still have a lot of room to grow as a natural competitor which is AWESOME! I am still pretty young so I have time to reach my goal, but because I am so competitive I am aiming for sooner rather then later


    I plan on coming in at about 187 lbs sub 5% for the day of competition (was 5% last time), and will most likely be in the heavyweight category.

    As my height can be a disadvantage when competing against shorter bodybuilders, I am currently learning some tricks and tips for posing and stage presence that can help me! As I play competitive volleyball at a high level alongside my bodybuilding, there is a fine balance in eating food for fuel and dieting down for competition.

    I'd really appreciate any help or feedback on everything during this process and criticism is appreciated, I aim to at least finish better then last time, perhaps even win a category

    I'll post my starting pictures once I get a camera to take them with, you can see my past competition pictures and transformation on my profile

    I'M READY TO GET CRAZY SHREDDED AND DRY AND NOT GONNA STOP UNTIL I GET THERE AND WIN!
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  2. #2
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Just for fun I'll throw in one of my transformation pictures from where I started to where I was last year at my contest.



    And from contest prep last time, I will be way better this year!!



    That being said, my first post will be regarding my diet breakdown for the first few weeks

    I'll be operating at about 3700 calories of daily intake broken down into 6 meals over the course of the day and my current menu is as follows:

    Meal 1
    3 whole eggs
    1 cup 1% milk
    2 pieces of toast
    1/2 banana

    Meal 2
    2 scoops protein powder (25g protein per)
    1/2 cup oats
    1/2 banana
    1/4 cup nuts

    Meal 3
    6 oz meat
    1 cup rice
    2 cups of vegetables
    1 tb olive oil

    Meal 4
    Repeat of meal 2

    Meal 5
    6 oz red meat
    1 cup rice
    2 cups vegetables

    Meal 6
    1 scoop protein powder
    2 tb peanut buttter
    1 banana

    200 free cals every day (currently investing it in peanut butter for the toast and a bit of snack food)


    CURRENTLY I just finished eating meal 3 and am going to head out to the gym and hit back/biceps today. I will put more information on my training split up as I go along, but heads up that it also incorporates a lot of plyometric movements (mainly on leg days) as I do sport specific training along with my bodybuilding program.


    So jacked for the competition and it's still 14 weeks away gahh!!
    Last edited by ironpump22; 01-21-2013 at 01:34 PM.
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  3. #3
    Please Stay Supple Bonkies's Avatar
    Join Date: Jun 2011
    Location: New Zealand
    Posts: 19,892
    Rep Power: 68547
    Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000)
    Bonkies is offline
    im here for the food porn
    Liftin' or Blazin'
    Reply With Quote

  4. #4
    Inner Builder Ccm644's Avatar
    Join Date: Apr 2012
    Location: Twickenham, United Kingdom (Great Britain)
    Posts: 1,647
    Rep Power: 499
    Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250) Ccm644 has a spectacular aura about. (+250)
    Ccm644 is offline
    Well done at your last show

    Pictures looking good

    Good luck this year! Enjoy prep
    ___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
    Reply With Quote

  5. #5
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
    Join Date: May 2012
    Posts: 23,154
    Rep Power: 231295
    BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000)
    BabyOilBrah is offline
    In.
    Reply With Quote

  6. #6
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Originally Posted by Bonkies View Post
    im here for the food porn
    Originally Posted by Ccm644 View Post
    Well done at your last show

    Pictures looking good

    Good luck this year! Enjoy prep
    Originally Posted by BabyOilBrah View Post
    In.
    great thanks! and there is sure to be a lot of food porn in here hahaha
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  7. #7
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Okeeyyyy so update here,

    yesterday did back/biceps--as I am in maitenance and diet changeover for the next 3 weeks or so, my workouts still conform to a traditional hypertrophy-like type program for those of you who are wondering. This will change over the course of contest prep.

    Anyways workout went down pretty straightforward. I am still nursing damage to my right patallae (Chrondomalcia Patellae and small Baker's Cyst), and so aggressive heavy bending movements with my legs have been modified to more volume-style training.

    Warm-up and dynamic stretching-10 min

    Deadlifts-3x15x225 lbs
    Wide-grip pullups-3x8x25 lbs
    Seated cable rows- 3x10x320 lbs

    Lat Pulldowns-3x10x220 lbs
    Face Pulls-3x10x200 lbs

    Superset

    Standing Barbell Curls-3x12x125 lbs
    Back Extensions-3x10x45 lbs

    DB Hammer Curls-3x10x60 lbs
    Forearm roll-ups-3x12x40 lbs


    Finish with one last light superset for maximum pump!!

    Rope Curls-3x12x70 lbs
    Isolated DB Preacher curls 3x12x25 lbs

    After the workout spent about 5-10 minutes practicing running through the mandatory BB poses.

    Currently in the process of selecting music and creating my routine for competition day--always a fun time

    Meal wise, nothing too special as I said I'm very routine. We also had a practice yesterday night that focused a LOT on defense-- which meant a ****load of diving, hitting the floor, getting back up and diving again. Had I known my coach was planning on killing us, I probably would have done my back workout a different day I bloody hurt afterwards!! Had a long hot shower and stretching session last night before bed haha
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  8. #8
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Today was nothing too special, it was an (almost) TOTAL rest day for me. I had no school AND no workout for today. Probably good as I woke up this morning feeling like somebody punched my lower body 1,000,000 times as hard as they could. Thanks to my coach for killing us last night hah.

    Anyways, meal-wise pretty straightforward, as I get into the swing of things I will be continuing to come up with creative ideas for eating my food, right now I'm extremely basic in what I'm eating. I personally really like throwing the oil into my protein shakes as I can't taste it--I tried taking it straight off the spoon and it wasn't a super enjoyable experience hah.

    Just had volleyball practice for 2 hours tonight, thankfully it was a little bit slower and less taxing just some serving, passing and basic team-play. Good little low key cardio workout which will be beneficial to contest prep means


    It will be interesting to see my weight and how it fluctuates depending on my caloric output because what we do for games/practices will influence my energy requirements and caloric output. Pretty tricky to get everything right but I'm determined to do so!!

    Going to shower up, kick back and relax do some foam rolling on sore hamstrings and eat of course. I really need my fam to bring my camera home so I can put some pictures in this picture dry thread lol

    While I'm asking though, anyone have any tasty food ideas for 6 oz of red meat, 1 cup of rice and 2 cups of vegetables?? Besides stirfry haha would appreciate
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  9. #9
    Registered User HipoDawg's Avatar
    Join Date: Dec 2012
    Location: Anaheim, California, United States
    Posts: 728
    Rep Power: 405
    HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250)
    HipoDawg is offline
    in. here for food options. Keep up the work!
    Knee Draggers Crew
    Reply With Quote

  10. #10
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline


    some food pron of my lunch today

    just some chicken and cucumbers/carrots......used some of my free calories for chipotle bbq sauce

    also used 1 tbsp of my oil to pan fry the chicken a bit so it was a little crispy....mmmmmmmm


    Also hit Chest/Triceps yesterday for my workout--really trying to focus on the upper chest in particular I want more definition there for contest day

    Warm-up- 10 min

    Flat DB Press-3x10x85 lbs
    Incline DB Press-3x8x75
    BB Skullcrushers-3x10x125 lbs

    Superset
    Incline Cable Flyes-4x10x50 lbs ea.
    Flat DB Flyes-3x12x40 lbs

    Superset
    T-bar Tricep Pushdowns-3x10x160 lbs
    Rope Pushdowns (focus on pushing out and squeezing at bottom) 3x10x130 lbs

    Superset
    Seated Incline DB Military Presses (Hammer Curl grip)-3x12x45 lbs
    Pushups-3 sets to failure

    Superset
    DB Tricep kickbacks-3x12x30 lbs
    Oil Pistons-3x12x20 lbs

    And that was all she wrote!! Today will be fun as I am going to hit the smaller muscles--calves, shoulders, and traps

    hopefully get my swell on for trap day, few things feel better!!
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  11. #11
    Please Stay Supple Bonkies's Avatar
    Join Date: Jun 2011
    Location: New Zealand
    Posts: 19,892
    Rep Power: 68547
    Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000)
    Bonkies is offline
    Nice work. Damn that meal looks good as hell haha as much as I am IIFYM I enjoy eating meals like that ^.

    Interested in the trap workout to!
    Liftin' or Blazin'
    Reply With Quote

  12. #12
    Registered User HipoDawg's Avatar
    Join Date: Dec 2012
    Location: Anaheim, California, United States
    Posts: 728
    Rep Power: 405
    HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250)
    HipoDawg is offline
    good workout. how long you been lifting for?
    Knee Draggers Crew
    Reply With Quote

  13. #13
    Registered User Bbeasley89's Avatar
    Join Date: Apr 2012
    Location: Canberra, ACT, Australia
    Posts: 139
    Rep Power: 156
    Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10) Bbeasley89 is on a distinguished road. (+10)
    Bbeasley89 is offline
    good stuff man, will be following this!
    Sponsored Athlete
    Power Supplements
    www.protein-n-more.com.au

    Team 3DMJ
    Reply With Quote

  14. #14
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
    Join Date: May 2012
    Posts: 23,154
    Rep Power: 231295
    BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000) BabyOilBrah has a reputation beyond repute. Second best rank possible! (+100000)
    BabyOilBrah is offline
    Solid stuff there hitting the upper chest hard. Can never go wrong with chicken, rice, and vegetables.
    Reply With Quote

  15. #15
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Originally Posted by Bonkies View Post
    Nice work. Damn that meal looks good as hell haha as much as I am IIFYM I enjoy eating meals like that ^.

    Interested in the trap workout to!
    I'm not a huuuuuge fan of IIFYM, mainly when it comes to contest prep because there is so much extra to consider (hidden ingredients, things that cause you to retain water, sodium, etc.) So I always love food like this during prep time

    Originally Posted by HipoDawg View Post
    good workout. how long you been lifting for?
    thanks, it has been about 4 1/2 years of actual lifting, only got into competition in the last year or so though. I love it though and I've gotten really good results so I am continuing to pursue it as far as possible!! I look at where I came from and I can truthfully say never again

    Originally Posted by Bbeasley89 View Post
    good stuff man, will be following this!
    sweet thanks and welcome

    Originally Posted by BabyOilBrah View Post
    Solid stuff there hitting the upper chest hard. Can never go wrong with chicken, rice, and vegetables.
    upper chest for whatever reason has always been hard for me, super frustrating because I'm pretty strong but it just seems that it always lags behind. I believe that my long-time volleyball playing experience has hindered it's development to some degree due to the emphasis of other muscle groups such as the shoulders, legs and core (due to jumping hitting etc.)

    As much as I didn't think about it initially, all of the plyometric movements and training that I have done in volleyball over the years has definitely benefited some muscle groups more then others, so I feel I am behind in the chest/lats which suckkkkkks

    BUT I have great squat capability, muscle endurance, explosiveness and core strength which some people lack so I count my blessings hah
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  16. #16
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Anyways, quick recap on that small muscle group workout that I had yesterday. I kept it relatively light because today was game day for me and I didn't want to be unable to jump or move or get cramps (the worst by the way). I love supersets on this day and I've found I get the most gains on smaller muscles when I superset.

    Here's what went down

    Superset
    Seated DB Press: 3x12x45 lbs
    Reverse Smith Machine Shrugs; 3x12x225 lbs

    Superset
    Rear DB Flyes: 3x12x20 lbs
    DB Shrugs:3x12x70 lbs

    Superset
    Lateral DB Raises-3x12x20 lbs
    BB Pullups- 3x12x75 lbs

    Superset
    Anterior Delt Cable Raises-3x12x27.5 lbs
    Most Musculars (essentially you hold light dumbbells and bring yourself into full flex most muscular pose....focus is on muscle contraction and control, more of an isometric exercise, also gets sick trap pumps!!) 3x12x15 lbs

    Superset
    Standing Machine Calf Raises 3x12x300lbs
    Seated Calf Raises 3x12x205 lbs

    Superset
    Soleus Raises (Reverse Calf raises) 3x12x45 lbs--VERY important!! I feel like a lot of people neglect the soleus muscle which gives your calves stability and also creates the illusion of ripped and bigger calves by hypertrophying the shin muscle
    Isolated DB Calf raises-3x15x40 lbs

    Superset
    External Shoulder rotations (REALLY IMPORTANT for rotator cuff strength and small muscles of the scapula) 3x12x12 lbs
    Wall touches 3xto failure--Utilizing the balls of the feet and calves only in this instance, gets a great pump to finish the workout!!



    Annnnnd anyways, food has been pretty straightforward, nothing special.........had some chocolate chips with my oatmeal the other day (and today actually) to spice it up a little bit. Soon I will be denied even those


    Today as I said, no lifting due to game day!! We play again tomorrow, but at 3 pm so after post-game recovery I'll hit the gym in the evening for a bit. We'll see how I feel, I'm slated to do quads, glutes, and hammies!


    Also tomorrow morning is my first posing practice session, hopefully will get some help on my technique in order to minimize my flaws, thing that sucks about competition is that I'm so **** tall and so I have to manipulate the poses a bit to stack up against all the manlets and compressed muscular marshmallows (as I'm fond of calling them).

    I'll see if anyone has a camera for some "before pics" my fam doesn't get home for a couple days yet with my CAMERA grrrrrrr

    love before after pics I find it so motivating
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  17. #17
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    So last couple of days have been pretty good.

    I actually didn't hit the weights after our game the other day, it was a hard fought match against one of the top-ranked teams in the country and we pulled off a win--wasn't easy but well worth it!

    Instead I went for 20 minutes of HIIT cardio in the evening and then hit the hot tub/sauna and did some stretching. I've found that active stretching every day has helped a lot with my ability to lift heavy weight and has also helped me keep felxibility anyone else have this experience??

    Sunday was a good day, had posing practice with some other competitors (figure, bikini, bodybuilding competitors). Still working on my front and rear lat spreads as I find those to be the poses I struggle the most with. I always find it hard to get a good flex in the traps and lats at the same time and so I usually end up relaxing one and contracting the other one so it looks kind of silly. Oh well still have lots of time to nail it I suppose!!

    Also I'm in the process of choosing music for my routine, leaning towards something like Blashpemy by Immediate Music (or something else super sweet)



    Sunday's workout ended up being my quads/hams/glutes workout as our coach gave us Monday off practice:

    Went pretty light with higher volume, especially on squats as I'm still recovering from a knee injury

    High bar squats:3x12x185 lbs
    Leg Press:3x12x655 lbs (odd number is because the machine resistance is 115 lbs on top of the 6 plates either side)
    Hack Squat:3x12x315 lbs

    DB Lunges:3x15x30 lbs/leg
    Seated Hamstring Curls:3x12x220 lbs
    Leg Extensions:3x12x245 lbs

    Finished with Box Jumps 3xFailure x 40"

    Was pretty good workout all in all!!
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  18. #18
    training to grow ironpump22's Avatar
    Join Date: Oct 2008
    Location: Alberta, Canada
    Posts: 5,873
    Rep Power: 16103
    ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000) ironpump22 is a splendid one to behold. (+10000)
    ironpump22 is offline
    Monday was given off of us for practice so I took advantage of it and took the whole day off......legs were CRAZZyyyy sore, I hit them with the most volume I have in a while due to the injury.

    Butt no pain no gain, so I'm actually happy in my difficulty getting up the stairs

    Weight-checkMonday I lost a bit of weight already which is not suuuuper ideal, however it's most likely just some excess water weight and what not due to my high level of activity in playing. I've added an extra banana daily for a little bit more intake.

    Generally just a relaxed day not too much was happening. I'll update on yesterday (Tuesday) and today later tonight once I'm done practice and my workout.

    Took a sneak peak photo of my back relaxed I'm so jacked to get all cut up!! Progress photos motivate me so much so I thought I'd share hah

    was taken with my phone though still waiting on the good camera..... so no hate haha

    Attached Images
    Personal Trainer and WBFF Pro Classic Physique

    ***FOLLOW***
    IG @jonkassian

    Offering Online Training, program design, and consultations
    ----->>kvfitn3ss@gmail.com<<------

    Mention Misc and get discount
    Reply With Quote

  19. #19
    Please Stay Supple Bonkies's Avatar
    Join Date: Jun 2011
    Location: New Zealand
    Posts: 19,892
    Rep Power: 68547
    Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000) Bonkies has much to be proud of. One of the best! (+20000)
    Bonkies is offline
    mirin pic hard, no homo.. lol
    Liftin' or Blazin'
    Reply With Quote

  20. #20
    Registered User HipoDawg's Avatar
    Join Date: Dec 2012
    Location: Anaheim, California, United States
    Posts: 728
    Rep Power: 405
    HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250) HipoDawg has a spectacular aura about. (+250)
    HipoDawg is offline
    saw your progress pix in the - aushowitz never again. Good job bro. i couldnt find it in the misc section so i am posting here.
    what other workouts are you doing for back? i been following the chest one , and it has been building me upper chest! reps !
    Knee Draggers Crew
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts