Doc's Training - Summer to Summer

[DocJekyll]

Looking big in that photo can't wait to see what a few months with the new trainer will do.

Thanks buddy. Pictures are funny. I see the worst in them; when they are of me..

I hear you. we should be rocking and rolling this week. I will let you guys know as soon as i do as to what the final blue print will be for the next 4 weeks.

[mirroroferised]

Will there be a lot of 2 a day sessions do you think? The high rep, adrenaline junkie in me loves stuff like that


And don't get me started on looking at my own progress photos lol...it feels like time has stood still sometimes

[DocJekyll]

No doubles planned yet; other than if i need some time to grab some extra cardio.
We have basically discussed my physique goals, current plan that I am in - nutrition, split, timing, philosophies, etc.

I am waiting for him to unveil it! Its like Christmas Eve around here....

[DocJekyll]

Hammered my legs last night. The session went surprising fast; but i have quad pumps like i haven't felt in some time.

Hack Squats
2 pps x 10
2 pps x 10
3 pps x 10
3 pps +25 x 10
4 pps x 9
4 pps x 9

Leg Press
6 pps x 12
7 pps x 12
8 pps x 12
9 pps x 10

Leg Curls
80 x 12
95 x 10
110 x 8
95 x 9

Leg Extensions
100 x 12
115 x 10
130 x 12

Seated Calves
90 x 16
110 x 10
130 x 10

Weighed in at 222.5 this morning and have adjusted my profile. My body fat looks off in the mirror so i have adjusted that. I am hoping its just water. Although, i received my blue print from RM last night and i dont believe bloat or fat will be an issue moving forward. More to come on that in a moment.

[DocJekyll]

45 minutes of LISS this morning on the dreadmill. Logged about 600 calories. Not sure how.....

weight 222.5 up 2 LBS BF ~15% up a tick.


Shoulders this evening followed by cardio tomorrow.

[Plateauplower]

Nice leg session, looking forward to the plan. Since the guy is BBer I'm sure it will include plenty of volume

[RockCod]

Good size in that photo of you... nice legs in the three from today. Your journal is SO worth reading...

[DocJekyll]

Nice leg session, looking forward to the plan. Since the guy is BBer I'm sure it will include plenty of volume

Thanks Bro. Hope your feeling better.

Ok, its not finished, but to give you a preview - Looks like we are going to be kicking off the first 4 weeks in a much higher rep range (15-20) and we are definitely using super-sets (thought you'd like that). Sets ranging around 4-5 per body party, so we have touched down in volume city. Its going to take some workouts to figure my weights out, for sure. 10 mins of LISS to start and 20 mins of LISS to end it. Man is going to have me thumping! we are working 4 days a week, 2 cardio days of 30 mins plus stretching on those 2 days and 1 day of NOTHING. Which i think i may need. I may switch his name to Captain Intensity soon!

We are working the nutritional timing out now as my schedule has to dictate the food intake. He has totally changes my diet as well. Not so much the macro protein sources - but just about everything else. We are supplementing with a lot of Glutamine.

Speaking of which, off to the BB.com store.......

[DocJekyll]

Good size in that photo of you... nice legs in the three from today. Your journal is SO worth reading...

Thanks for following along and the nice feedback. Spread the word!

Should be picking up real soon - more specifically, this saturday - hired me a real live IFBB coach....

[yaaar]

hired me a real live IFBB coach....

Hope he realizes what he's getting in for!

[DocJekyll]

Hope he realizes what he's getting in for!

It may be a hobby; but i have aspirations my friend. Yes, he's going to kick my a$$.
Lets let the before and afters do the talking......I hope.....

[yaaar]

It may be a hobby; but i have aspirations my friend. Yes, he's going to kick my a$$.
Lets let the before and afters do the talking......I hope.....

No, I hope the coach knows what he's getting in for! I've got no doubts that you'll get every penny worth. Should be some good stuff. When does all of this start?

[DocJekyll]

No, I hope the coach knows what he's getting in for! I've got no doubts that you'll get every penny worth. Should be some good stuff. When does all of this start?

hahaha, LOL. I think I am the one that's going to get the awakening!
We are planning and tweaking now - should start Saturday as day numero uno.

[jonnyboy44]

Looks like things are going to get even more serious round here. Cant wait

Massive leg session as usual.

[DocJekyll]

DB press
35 x 8
35 x 8
50 x 10
55 x 10
60 x 9

DB laterals
30 x 10
35 x 8
35 x 8 + 1partial

Lateral Machine
110 x 12
125 x 10
140 x 8

Reverse Pec Dec
170 x 12
190 x 10
210 x 8

Rev cables
30 x 12
40 x 10
50 x 8

Rev fly
45 x 12
50 x 9
60 x 7

DB shrugs
75 x 12
85 x 10
95 x 8
100 x 8

HS press
1 pps +25 x 11
2 pps x 9
2 pps +10 x 8

HS shrugs
3 pps x 12
4 pps x 7
4 pps x 7 drop 3 pps x 8 drop 2 pps x 14

Shoulders were absolutely pumped up.

Great session. Took out some aggression tonight. Cardio in the am.

[InternetTuffGuy]

Holy crap, 210 lbs on reverse pec deck. Didn't know that was possible.

Great workout.

[DocJekyll]

Looks like things are going to get even more serious round here. Cant wait

Massive leg session as usual.

Good to hear from you Jon. It all starts Saturday. Prepping for the remainder of the week

Holy crap, 210 lbs on reverse pec deck. Didn't know that was possible.

Great workout.

Thanks man. Yes, it's a lot of weight; but all machines are different.

[DocJekyll]

Looks like things are going to get even more serious round here. Cant wait

Massive leg session as usual.

Holy crap, 210 lbs on reverse pec deck. Didn't know that was possible.

Great workout.

Shot after shoulders last night. Vascularity had already dropped. I have to get better at this selfie $hit

[Plateauplower]

The plan is sounding good, the supersets will only be painful for a few weeks before you adapt to them, not sure what happens but it seems like after doing them for a while ATP recharge is faster, at least that has been my experiance. When I first started doing them I would really lose reps on subsequent sets but now it doesnt really happen and I'm ready to go again, but I use them for apposing or non-related muscle groups so each muscle group gets a break.

Massive volume on the shoulder session, you should be good to go on the high rep stuff, it will likely be a nice rest for the connective tissue going a little lighter, but man its going to burn... Looking big and vascular in the pic nice work, I need to work on my selfie skills too...Post up the diet details when uou get them ironed out.

[DocJekyll]

The plan is sounding good, the supersets will only be painful for a few weeks before you adapt to them, not sure what happens but it seems like after doing them for a while ATP recharge is faster, at least that has been my experiance. When I first started doing them I would really lose reps on subsequent sets but now it doesnt really happen and I'm ready to go again, but I use them for apposing or non-related muscle groups so each muscle group gets a break.

Massive volume on the shoulder session, you should be good to go on the high rep stuff, it will likely be a nice rest for the connective tissue going a little lighter, but man its going to burn... Looking big and vascular in the pic nice work, I need to work on my selfie skills too...Post up the diet details when uou get them ironed out.

I hope your right. As much as I am looking forward to change, getting on with a new program and "growing" for it; I am also not..... Well, dont take me wrong, i am stoked. We aren't working opposing muscles in the S/S's. Rather, going all out and blasting one muscle group. Legs are what I fear the most! no more big weight, like you said, maybe it will be good for all of my connective tissue to run at that pace for a while. I will post the diet for you shortly. Its exactly what you would expect from an IFBB athlete. No surprises there at all.

[DocJekyll]

Forgot to log this mornings work.


30 minutes of LISS followed by 15 minutes of stretching.
Arms tomorrow. Cardio on Friday.

[InternetTuffGuy]

Nobody needs to get better at selfies. It's not really a selfie if you're not making a duck face anyway.

[mirroroferised]

I always think it's my phone but all of my selfies turn out blurry. Drives me crazy lol Nice volume on shoulder day and that high volume start sounds awesome to me.

[DocJekyll]

Yeah, I'm no selfie pro, to say the least.
The volume is going to be pretty intense. We start off each day with 5 set of 15 s/s. And the at least another grouping of s/a before we get into any type of single moves. Brutal.

[DocJekyll]

Nothing doing today guys and gals. Decided to make it a rest day. I am getting in as much sleep as possible right now before Saturday gets here and the new program kicks off.

[DocJekyll]

Nobody needs to get better at selfies. It's not really a selfie if you're not making a duck face anyway.

[DocJekyll]

Today marks the start of the new program. This will be 16 weeks of weight training, diet and cardio as mapped out by my IFBB trainer. The workouts will change every 4 weeks.

Rise - Preworkout shake (12 ounces cranberry, 50 grams Isolate, 3/4 cup carbo gain and 5gs glutamine)

10 mins of LISS

Incline HS Press s/s w/ Pec dec
1 pps x 15
135 x 15
1 pps +10 x 15
120 x 15
1 pps +10 x 15
105 x 15
1 pps +10 x 15
105 x 15
1 pps +10 x 15

Flat BB Press s/s w/ Scoops
135 x 15
20 X 15
135 x 15
20 x 15
135 x 15
20 x 15
135 x 15
20 x 15

Incline DB fly s/s w/ Push ups
30 x 20
BW x 15 (5 short)
30 x 20
BW x 12 (8 short)

21s
40 x 21
50 x 21
40 x 21
40 x 21

Front double biceps cable curl
50 x 15
40 x 15
40 x 15
40 x 15

Camb rev curl
30 x 15
40 x 15
40 x 15

Seated calves 5 x 60
20 x 60
20 x 60
20 x 60
20 x 60
20 x 60
Just unbelievably brutal on the calves

20 mins of LISS

Post workout shake. (Same as above).

As you can see the workouts differ tremendously from how I have been working in the past. We are flooding the muscles with carbs and blood and stretching the fascia unlike before. The pumps during this workout were unreal. Even with the much lighter weights per lift, I looked very full in the gym this morning. I had to break during the calf sets as they were excruciating and that was only at 20 lbs!

Next meal will be 10 ounces lean meat; 1 cup of rice and veggies.

Will post more as the day goes on.

[Plateauplower]

I like it, I would imagine it would be very pump inducing with the high rep supersets. Some serious volume was done. Looks like the perfect pre WO, I know of several who use cranberry juice/whey as pre WO nutrient for the fructose. Enjoy the weekend.

[DocJekyll]

I like it, I would imagine it would be very pump inducing with the high rep supersets. Some serious volume was done. Looks like the perfect pre WO, I know of several who use cranberry juice/whey as pre WO nutrient for the fructose. Enjoy the weekend.

Not to mention the 85gs coming from the carbo gain as well. Carbs are through the roof pre and post.

[mirroroferised]

Nice. Sh!t's getting real in here now. Love it