Journey to new me and to Mens Physique

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Big Jon!! Any recent progress pics? And what show have you decided on. Love that you just keep grinding!

I am planning on doing either Liberty just to give it one more shot or the AFPA in KC around the same date. My other and last option is to do the KC Classic in September next year. All this depends upon if I am seeing some gains in my weak areas. In my opinion I am gaining in my chest and arms from what I see in the mirror and by measurements. I know its not fat as I have not gained much fat period.

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10/7/14 legs
1 leg lp
70ps@10 90ps@10 115ps@10 135ps@10
Leg ext
100@10 120@10
Squats
250@5 5 sets
Str8 leg deadlift
80@8 80@8 80@8 90@10 100/80/60@8/8/8
Lying leg curl
115/80@8/8 125/90@8/8

Had to switch up my workout. Gotta love guys who deadlift and have to be right behind the squat rack. Squats felt good despite the unexpected pre exhaust.

[klhowell2]

I am planning on doing either Liberty just to give it one more shot or the AFPA in KC around the same date. My other and last option is to do the KC Classic in September next year. All this depends upon if I am seeing some gains in my weak areas. In my opinion I am gaining in my chest and arms from what I see in the mirror and by measurements. I know its not fat as I have not gained much fat period.

That's great! Good luck with AFPA - they are usually super small shows and I have not heard good things about them! But I know it's so much easier to do something local. You are lucky you live in KC and get your pick! Let me know how I can help! Keep on grindin'!

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10/8/14 arms abs
Ez bar pressdown 3 sec neg
120@10 3 sets
Db curl 2 sec pause @ top 3 sec neg
30@8 35@8 35@8 35@8
Db skull crusher ss db hammer curl slow negs and pause at top on hammer curls
30/30@10/8 4 sets
Seated db oh ext
60@15 4 sets short rest
Machine preacher curl
100/80/60/40@12/15/18/23
Abs

OMG OMG OMG my mother fing arms are on fire n veiny!!! Gotta love an awesome pump in the morning.

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That's great! Good luck with AFPA - they are usually super small shows and I have not heard good things about them! But I know it's so much easier to do something local. You are lucky you live in KC and get your pick! Let me know how I can help! Keep on grindin'!

Oh I don't live in the KC area I live in Topeka. I would travel to KC or Wichititty to compete. I am just trying diff organizations just to try them out. I have also thought about NPC as well even though I know I would be competing against guys who might not be natural like me.

[klhowell2]

10/8/14 arms abs
Ez bar pressdown 3 sec neg
120@10 3 sets
Db curl 2 sec pause @ top 3 sec neg
30@8 35@8 35@8 35@8
Db skull crusher ss db hammer curl slow negs and pause at top on hammer curls
30/30@10/8 4 sets
Seated db oh ext
60@15 4 sets short rest
Machine preacher curl
100/80/60/40@12/15/18/23
Abs

OMG OMG OMG my mother fing arms are on fire n veiny!!! Gotta love an awesome pump in the morning.

This made me LOL!

Oh I don't live in the KC area I live in Topeka. I would travel to KC or Wichititty to compete. I am just trying diff organizations just to try them out. I have also thought about NPC as well even though I know I would be competing against guys who might not be natural like me.

Well Topeka is still a heck of a lot closer to KC than Wichita!

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What which part made you lol ;/? Seriously my arms were on fire from the pump. That drop set almost had me laughing cuz it felt so awesome.

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30 min cardio on dungeon treadmill

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Cg pull down ss pull ups
110/bw@8/6 120/bw@8/5 120/bw@8/5 130/bw@8/5
Rack deadlift as seated calf
225/90@5/15 225/140@5/15 275/140@5/15 275/140@5/140
315/140@5/15
1 arm db row
90@8 3 sets
Wide neutral grip lat pull down
130/110/90/70@8/8/10/15
Abs
Love doing deadlifts. Gots love gripping and ripping it up.

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Db bench speed press 30 sec rest
70@5 5 sets
Db bench press
70@12 80@10 80@9
Incline db press ss incline db fly all slow negs
60/30@8/10 3 sets
Machine fly hips out a lil ss machine rear delt
90/70@12/15 100/70@12/15 110/70@12/15
Machine side lateral
60@15 80@12 100@10
Standing db shoulder press
50@5 4 sets


Good workout!! Db bench felt quite easy today. Hopefully numbers will go up.

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10/12/14 legs calves abs weight 179lbs
Squats
205@5
235@5
265@4
300@2
325@1 easy
330@1 easy
1 leg lp controlled n squeeze
2pps@10 4 sets
Leg ext slow n squeezed
80@15 100@13 120@13
Seated leg curl 2 sec contract/6 sec neg
90@10 5 sets
Machine calf short rest
200@10 6 sets
Lying leg curl 30 sec rest
90@10 90@10 90@10 90@9 90@9
Abs

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10/13/14 arms
Rope pressdown ss rope hammer curl
70/70@15/15 80/80@13/13 90/90@11/11 90/90@11/11
Db skull crusher ss db curl slow negs
30/30@10/8 3 sets
Dips ss ez bar curl close grip
Bw+45/60@10/12 45/60@10/10 45/70@10/10 45/80@10/8 45/80@9/8

Good pump freaking amazing really. These little pipes need some thickness and growth!!!!

[Venomenom]

12/13/13 chest/shoulders abs
Precor chest press
75ps@12 90ps@10 105ps@8 105/90/45@8/5/10
Decline db fly
30@10 35@10 35@10
Incline db twist press ss dips
65/bw@8/8 3 sets
Db side laterals controlled
25@12 30@10 35@8
25@8(1&1/2 reps set)
Seated oh press
95@10 110@8 115@8
1 arm mid cable rear delt
30@10 40@10 50@8 50@8 30@15
Abs


Had a great workout and pump going on with all the additional carbs this morn. Kinda got in a lil trouble when trying to take a picture of the pump. One if the trainers asked me not to take pictures but yet it was ok for a girl to take her own selfie!! Hmmm lil sexist?

Good luck. In. Why no pic? You at planet fitness?

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10/14/14 shoulders abs
1 arm db shoulder press
55@5 5sets
Db side lateral
30/25/20@6/6/6 35/30/25/20@6/6/6/6
35/30/25/20@6/6/6/6
Behind neck press
95@10 110@10 125@10
Db rear delt very cntrolled
25@12 30@12 35@12
Db shrug
95/85/75/65@10/10/10/10
Abs
Strength I still progressing. I believe this is a first in awhile that I did presses to start. I will keep switching it up to make my body guess.

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10/15/14 cardio
20 minutes total
(5 min wu jog
10 minutes of sprints as such
2@25 sec sprint/ 1 min walk
5@ 20 sec sprint/1 min walk
1@ 20 sec sprint/10 sec walk
5 min cd jog)

Sprints were all done on treadmill with no motor I call these deadmill sprints The incline was as high as my treadmill would let me go as well.

I really love doing this as the effort is exactly what you put in. You feel like you actually accomplished a great workout and it isn't momentum that carries you through the workout.

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Any critiques would be nice I am feeling good and feeling a lil thicker. Hoping to be thicker on stage next time and bring a whole different package.

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10/16/14 chest/triceps evening cardio
Bench press
200@5 3 sets
200@4 2 sets
Incline db press
70@8 4 sets
Incline db fly ss incline db skull crusher
27.5@10/10 30@10/10 35@10/8 35@10/8
Reverse grip pressdown slow negs
70@13 80@11 90@11 100@10
1 arm cb cable pressdown nonstop
30@12/11/10 32.5@12/11/10

Evening cardio 40 min walk outside with brother

Had a amazing workout. Working on bringing my bench up. Kinda got stuck the last 2 sets but overall pretty pleased with how I was feeling benching today. The rest of my workout felt great and smooth as well.

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10/17/14 legs calves abs mowing cardio
Pause squats
230@3 6 sets
1 leg lp ss lp 3 way calf short rests
70ps@10+8 partials/10/10/10 5sets
Db str8 leg deadlift ss seated calf raise short rest
65/105@8/15 75/105@8/15 85/105@8/15 85/105@8/15 85/105@8/15 75/105@8/15 75/105@8/15 75/105@12/15
Abs
Evening 47 min mowing cardio

Felt really good about this workout. Very quick paced.

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10/18/14 back biceps rear delts
Behind neck lat pull down 3 sec pause at contraction
110@8 3 sets
Ez bar cable curl
100@8 120@8 120/100/80@8/7/8
Pull-ups
Bw@6 5 sets
Db hammer curl
30/25@8/8 35/30@8/8 35/30/25@8/8/8
Braced tbar row short rest
90@8 100@8 110@8
Freemotion 1 arm preacher curl
305@12 3 sets
Cable pullover ss face pulls
100@10/10 110@10/10 120@10/10
1 arm standing cable rear delt nonstop
30@10/10/10

Good paced workout. Really felt taxed and pumped up. Going to keep short rests going and drop sets during parts of my workouts. Pain is my love!!

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5 min wu jog
Hill sprints/jog walk back down(15 min// hill was about 1 min long to run up@4 )
5 min cd jog
25 min total

All my years of running I have never hurt that bad on hills. I use to get worn out on flat courses more than hilly ones. Even doing 10ks for CC or half marathon n marathons I never had the bear get on my back like it did this morning.

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Decline Bench short rest
215@3 4 sets
Incline db press ss dips 3 sets
70/bw@10/8 70/25@10/8 70/25@9/8
Flat db fly ss db side lateral ss db rear delt ss oh db ext
30/20/25/55@12/12/12/15 30/20/25/60@12/12/12/15 30/20/25/65@12/12/12/15
Reverse grip decline press
115@8 135@8 155@8 175@8
Ez bar pressdown
110/90/70@13/13/13
Abs

Everything was clicking today it seemed. Quick paced which had me busting a sweat like crazy. Strength felt good and I hope to see that continuing!

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10/21/14 legs calves
Squats ss seated calf
320/130@3/12 320/130@3/12 320/130@3/12 320/130@3/12 320/130@3/12
Freemotion leg press short rest close stance
4pps@15 5pps@15 6pps@15 7pps@13 7pps@13
1 leg standing leg curl
45@10 55@9 65@8
Seated leg curl ss machine calf
100/120@10/15 110/120@10/15 110/120@10/15 110/120@10/15 110/120@10/15

Felt great!!! Never done that many sets with 320!!! 320 felt pretty light today and i controlled the weight down n up

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30 min on dungeon treadmill
Abs

Could definitely tell I did squats yesterday. Felt great and cannot wait to do deadlifts tomorrow

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10/23/14 back biceps
Deadlifts 80%(335 low 1 rep max) ss ez bar barbell curl
270/70@5/10 270/70@5/10 270/70@5/10 270/70@5/10 270@5
Precor lat pull down 4 sec hold
45ps@8 65ps@8 90ps@8
Incline db hammer curl ss seated db curl
25@8/10 25@8/10 30@8/10
1 arm db row dead stop
70@8 80@8 90@8

Felt good even though my left bicep was a lil sore. Probably needed to war up a lil more n stretch it out more. Otherwise had a good workout and can see everything moving up.

[klhowell2]

10/23/14 back biceps
Deadlifts 80%(335 low 1 rep max) ss ez bar barbell curl
270/70@5/10 270/70@5/10 270/70@5/10 270/70@5/10 270@5
Precor lat pull down 4 sec hold
45ps@8 65ps@8 90ps@8
Incline db hammer curl ss seated db curl
25@8/10 25@8/10 30@8/10
1 arm db row dead stop
70@8 80@8 90@8

Felt good even though my left bicep was a lil sore. Probably needed to war up a lil more n stretch it out more. Otherwise had a good workout and can see everything moving up.

If it's in the muscle = ice.
If it's in the joint = heat.

But yes, stretching es more bueno.

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10/24/14 chest/shoulders abs
Bench 30 sec rest
165@3 6 sets slow neg n explode
Incline db press ss db side lateral
75/20@8/12 75/25@8/12 75/30@8/12 75/30@8/12
Precor chest press
70ps@8 4 sets
Seated barbell press(down to bottom of chin) ss db rear delt all slow n controlled
95/30@5/10 4 sets
Abs

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Off day today. Had to do CPR/first aid early this morning.

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10/26/14 legs calves
Squats hypertrophy
235@8 4 sets
Front squats
185@5 5 sets
1 leg leg press
2pps@8 3 sets
Lying leg curl pause @ top
95@8 4 sets
Seated leg curl
110@8 4 sets
Machine calf raise
140@15 160@15 180@15 200@15 220@15
Seated calf
100@20 3 sets


Great workout. Felt really strong n smooth/easy. We will see how this all progresses doing these type workouts. Now I will have to see gowns feel kneeling at church :/

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10/27/14 back abs
Lat pull down 3 sets
120@12 3 sets
Deadlift 70%
235@8 4 sets
Braced tbar row
80@8 105@8 115@8
Db pullover
60@8 3 sets
Abs

Felt great this morning. I might have figured out why my left bicep keeps hurting while dead lifting. I might have to switch from staggered hand grip to double overhand grip. I know the way I was doing it can put pressure in your biceps. However I have never had that issue until now. Oh well hopefully now I have figured it out.

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10/28/14 chest/shoulders
Bench
190@5 200@4 210@4 220@2 230@1 easy
Incline bench ss cable side lateral slow n controlled on all
140/20@8/12 140/30@8/10 140/30@8/10
Incline db fly ss db rear delt
30/30@10/10 35/35@10/10 40/40@10/10
Behind neck barbell press
105@10 125@10 145@8