J.Stone?s Journey of an Aspiring BodyBuilder

[jstone28]

Leg Day

All Exercises done (10r-12eps) x (4 sets)

WORKOUT PARTNER TODAY


ATG Squat (255)
245x10/235x4/235x3x1
Deep Hack Squat (3p)
3p+10?sx12
Stiff Leg Dead (245)
245x10
HS Leg Press (12p+15?s)
12p+15?sx10
Deep EZ Lunges (135)
135x11
Seated Leg Curls (185)
190x24
*supp*
High Rep Inclined Leg Ext. (215) 30rep
215x23
Lying Leg Curls (170)
170x10/165x4/160x3x3
Inclined Leg Ext (255)
255x10/250x4/245x3x1


ABS: 2x30 Stiff Legged Lifts/1x30 Full Crunch/1x30 Knee Up/1x30 Crunch


Notes:

Today I had a workout partner again, this workout went fairly smooth but I think that could be a bad thing. I didn?t get as sore PWO as I usually do; probably because I rely too much on the spot. I need to change up this workout a bit or, at the very least use variations and shock techniques. I believe my quads need to be ?shocked? back into explosive growth.

Tomorrow is delts and arms, going to ?pump? then ?stretch? each muscle into growth.

[jstone28]

Delts and Arms went down like this

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


DB Press (75)
75x10
*High Rep* Wide Grip Upright Row (125)
125x16
*supp*
*High Rep* DB Lat Raises (27.5)
27.5x16
Reverse Incline DB Raise (50)
50x11/47.5x5/45x4x4
DB Lat Raises (40)
40x10/37.5x4/35x5x3
BB Curls (95)
100x12
EZ Skulls (120)/ drop to*CGBP Last set
120x11/*120x3
EZ Scott Curls (70)
70x11
*supp*
Incline Double Curl (40)
35x9
DB Seated Ext (110)
110x9
*supp*
Rope PressDown (160)
160x10
Preacher Curl (95)
97.5x9/92.5x3/87.5x3x7
V-bar Cable Ext. (100)
100x12/95x4/90x3x1


CALVES: 3x30 Seated Calf Raises (5p)/3x30 Standing Machine Raises (225)
*triple drop last set of calves (machine raises)
CARDIO? 20min StairMaster PWO
CHEAT MEAL TODAY


Notes:

Today went in at the early time like usual; I am starting to get used to getting up early, I need better focus and to cut rest times down a bit. I tried doubling up on the muscle during the super sets, the triceps and bicep pump was a lot better. At the end of the work out I was really pushing to finish a lot quicker; I need to watch and be more consistent about rest times

[jstone28]

There are so many people rooting for me to fail. The number is to great to list. My own mother told me ?your goals are impossible? and though she thought nothing of it; it burns inside me. Like an eternal flame, undying in its every endeavor; I overcome those who put me down. I am relentless in my journey, though only to myself.

If this journey was about anyone else, it would have ended long ago. My goal is to stand on stage as the best professional bodybuilder. It may seem impossible to most, I know the drive is in me. The day I stand on a professional stage will be my vengeance to those adversaries that said I would fail.

Avenge those who doubt, but in you do not let there be doubt.

No doubt lies in my mind?.I will become?

[jstone28]

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY




BB Rows (230)
230x10
*supp*
Machine Seated Shrugs (455)
455x11
Smith Reverse Shrugs (475)
475x13/465x4/455x8x3
Long Bar Row (3p+10)
3p+10x12
Alternating: CLS Butterfly Cable Row (240)/Cable Yates Row (225
240x10/225x10
Lat PullDowns (260) *=Flip close grip (75-Straight pull overs)
260x11/*255x3/*245x3.1/75x5x4
BB Bench (205)
205x10
Free Motion Cable Crossovers (90)
90x12
DB Incline (75)
75x10
DB Flyes (55) (P=push ups)
55x11/50x5/47.5x4x2/Px2x2


ABS: 2x30 Stiff Legged Lifts/1x30 Full Crunch/1x30 Crunch/ 1x30 Knee Ups
CARDIO: 21min PWO Stairmaster

Notes:
Today went faster than usual; it definitely felt better. I cut rest times down by 15minutes; mostly because I didn?t add excess sets and I focused on prepping for the next set immediately. I am going to focus on going fast every workout because it adds intensity and keeps my mind focused.

Tomorrow is leg day, my last leg day felt like it was too easy. I am going to go hard; fast and focused

[jstone28]

Leg Day this morning.

All Exercises done (10r-12eps) x (4 sets)

WORKOUT PARTNER TODAY


ATG Squat (255)
255x11/245x5/235x3x2
Deep Hack Squat (3p+25)
3p+35x12
Stiff Leg Dead (245)
245x11
HS Leg Press (12p+15?s)
14px11
Deep EZ Lunges (135)
135x14
Machine Hack Squat (285)
285x13
*supp*
High Rep-Seated Leg Curls (190)
190x25
Lying Leg Curls (170)
170x10/165x4/160x2x3
Inclined Leg Ext (255)
255x12/150x3/245x3x2


CALVES: 3x30 Seated Calf Raises (5p)/3x30 Machine Standing Raises (225)
CHEAT MEAL TODAY

Notes:

Today I tried to shorten up the rest times and really go with some intensity. I still had too long of rest between sets of SLDL and EZ Lunges. Hack squats may not be going deep enough and I keep changing my stance. I need to become more consistent with it.

I tried a machine hack squat to change it up a bit; the burn was pretty good. I may stick with it for a little while, just to add some variety.


Tomorrow is delts and arms; I am going to change up some of the super sets a bit to be more muscle specific. Pump, burn, and stretch for new muscle growth.

[jstone28]

Delts and arms followed by some abs:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


DB Press (75)
75x11
*High Rep* Wide Grip Upright Row (125)
125x17
*supp*
*High Rep* DB Lat Raises (27.5)
27.5x17
Reverse Incline DB Raise (50)
50x12/47.5x4/45x5x4
DB Lat Raises (40)
40x11/37.5x5/35x4x2
BB Curls (100)
105x13
EZ Scott Curls (70)
75x10
*supp*
Incline Double Curl (35)
35x10
EZ Skulls (120)/ drop to*CGBP Last set
125x12/*125x2
DB Seated Ext (110)
110x10
*supp*
Rope PressDown (160)
160x10
Preacher Curl (97.5)
97.5x11/92.5x4/87.5x4x2
V-bar Cable Ext. (100)
110x12/105x4/100x4x2



ABS: (circuit) 2x30 Stiff Legged Lifts/1x30 Full Crunch/1x30 Crunch/1x30 Knee Ups
CARDIO? 21min StairMaster PWO


Notes:
Today I trained in an empty gym again. there is nothing like not having to be bothered or watch other people show off for you. I feel more of a battle when there is no one around to watch.

Changed up the supersets a bit to be more bi and tri specific, definitely was a good change, but I have to continue to work on it and keep the muscle guessing.


Tomorrow is an off day but I still have cardio, stretching, and myofascial release. time to reset everything to continue with the battles ahead?

[jstone28]

Thought it may seem dim; the glass to which I peer though. I see nothing but what I must become. To others my goals, views, and endeavors are impossible. I take their criticisms, their every remark with a quiet storm. Others may say what pleases them, but nothing will stop me from following my dreams, nothing will stop me from building them into realities. Today I am quiet but my endeavors speak though me. Like the eye of the storm, I am clam but what waits will shock all.

[jstone28]

Chest and Back with some Calves:

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY



BB Bench (205)
205x11
Free Motion Cable Crossovers (90)
90x12
DB Incline (75)
75x11
DB Flyes (55) (P=push ups)
55x11/50x5/47.5x4x3/Px3x2
BB Rows (230)
230x11
*supp*
Machine Seated Shrugs (455)
455x11
* High Rep (15-20)* Smith Reverse Shrugs (475)
475x15/465x5/455x12x3
Long Bar Row (3p+15)
3p+20x10
Alternating: CLS Butterfly Cable Row (240)/Cable Yates Row (225
240x11/225x10
Lat PullDowns (260) *=Flip close grip (75-Straight pull overs)
265x11/*265x3/*260x3x2/75x9x6


CALVES: 3x30 Seated Raises (5p)/3x30 Standing Machine Raises (225)
*triple drop on last set of Standing Machine Raises

Notes:

Today my workout partner really helped me to focus. Prior to the workout my head was all over the place but seeing him go hard really helped me to get my own head right and work hard. I still could have pushed myself more. For back I am sticking with the ?pump then stretch method with my lats.? I work with rows then jump to pull downs to focus on bring out the lats. More width and thickness in both chest and back is essential for me.

Tomorrow is leg day, gotta keep me head right and battle harder.

[jstone28]

Leg Day went down like this:

All Exercises done (10r-12eps) x (4 sets)

WORKOUT PARTNER TODAY


ATG Squat (255)
255x12/245x4/235x3x2
*supp*
Leg Ext. (150)
150x15/135x8
Deep Hack Squat (4p)
4px10
Stiff Leg Dead (245)
245x12
HS Leg Press (14p)
14p+10sx11
Deep EZ Lunges (135)
135x15
Single Leg Standing Leg Curl (100)
110x12
Lying Leg Curls (170)
170x12/165x3/160x3x2
Inclined Leg Ext (260)
260x12/255x4/250x3x2

ABS: 2x30 Full Crunches/2x30 Knee ups/1x30 Crunch
CHEAT MEAL TODAY

Notes:
Today I changed up the squat a bit; I moved leg ext up front and supersetted them with squats. It really helped bring out the quads during my squat; which is what I need to do. This workout went a little faster pace because my training partner helped me to move more quickly. I need to keep my head right and work hard.

Tomorrow is delts and arms, gotta put some size on.

[jstone28]

delts and arms went down like this:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


DB Press (75)
75x11
Wide Grip Upright Row (145)
145x11
*supp*
DB Lat Raises (45)
42.5x11
Reverse Incline DB Raise (55)
55x11/50x5/47.5x4x3
DB Lat Raises (40)
40x11/37.5x5/35x4x3
BB Curls (105)
105x13
EZ Scott Curls (75)
75x11
*supp*
Incline Double Curl (35)
35x10
EZ Skulls (130)drop to*CGBP Last set
130x11/*130x3
DB Seated Ext (110)
110x11
*supp*
Rope PressDown (160)
160x12
Preacher Curl (97.5)
100x11/95x4/90x3x2
EZ bar Cable Ext. (115)
115x12/110x3/105x2x2



CALVES: 3x30 Seated Calf Raises (5p)/3x30 Standing Machine Raises (240)
*triple drop on last set of standing machine raises
Notes:

Today energy was good but focus was off. I tried heavier upright rows to really hit that medial delt. I get a good pump but my mind muscle connection could significantly improve. If I improve my mind muscle connection growth is the only result. I need to find my focus and work hard.

Tomorrow is an off day, but I am going in to do some cardio and stretch out with a myofascial release. Most importantly I need to rest my mind and come back with more focus, more strength, and more power.

[jstone28]

Often overlooked, body building is as much mental as it is physical. Size does not come without much pain and strong sacrifice. The only true place lies beyond these limits.

Pain and suffering are relative. I must press harder; I must overcome every ounce of it.

The journey has both pain and suffering. I take each as a new battle; a new war. I find my center, and then press on.

Its all in the head, it?s all mental and ?only the strongest survive?

[jstone28]

Chest and Back with some ABS went down like this:

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY


BB Rows (230)
235x10
*supp*
Machine Seated Shrugs (455)
475x10
* High Rep (15-20)* Smith Reverse Shrugs (475)
495x15/485x5/475x11x3
Long Bar Row (3p+20)
3p+25x11
Alternating: Cable Yates Row (225)/CLS Butterfly Cable Row (240)
235x9/250x10
Lat PullDowns (265) *=Flip close grip (75-Straight pull overs)
265x11/*265x4/*269x3x2/80x4x5
BB Bench (205)
205x11
Free Motion Cable Crossovers (90)
100x9
DB Incline (75)
75x12
DB Flyes (55) (P=push ups)
55x12/50x5/47.5x4x3/Px3x2


ABS: 2x20 Knee Ups/2x30 Full Crunches/1x30 Crunches
CHEAT MEALS TODAY

Notes:

Today my mind was not 100%, which caused me to go slower. The mind muscle connection wasn?t all there which caused me to feel like I need to add sets. I need to concentrate on the mind muscle connection and really get the feel of the muscle working. For longbar rows I am going to start deloading on every rep to make sure that I am getting the full stretch.



Tomorrow is leg day, I am going to change it up because my lower back seems to be giving out before my quads. Focus.

[jstone28]

Quads, Hams, and Calves:

All Exercises done (10-12reps) x (4 sets)

WORKOUT PARTNER TODAY


Deep Hack Squat (4p)
4p+10sx11/4p+5sx5/4px4x3
ATG Squat (255)
245x10
*supp*
*20 Rep* Leg Ext. (150)
165x16/150x11
Stiff Leg Dead (275)
275x10
HS Leg Press (14p+10s)
14p+10sx10
Deep EZ Lunges (135)
140x14
*30 Rep* Seated Leg Curls (205)
205x23
Lying Leg Curls (175)
180x11/175x4/170x3x3
Inclined Leg Ext (265)
270x11/265x4/260x3x3




CALVES: 3x30 Seated Calf Raises (5p+10)/3x30 Machine Standing Raises (240)
*triple drop on last set of Machine Standing Raises
CARDIO: 21min StairMaster

Notes:

Today I tried to change it up a bit. I got more of a quad pump going into squats, we will see if it pays off in DOMS. Today also took a bit longer than usual, probably because I wasted too much times between sets during the squat super set; next workout I am going to tighten that up. Other than that, intensity is the name of the game for leg growth and I just need to push harder.


Tomorrow is delts and arms; shorten rest times and focus on getting a good burn.

[jstone28]

delts and arms with some abs:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


DB Press (75)
80x8
Wide Grip Upright Row (145)
155x11
*supp*
Cable Lat Raises (45)
45x11
Reverse Incline DB Raise (55)
55x12/50x5/47.5x5x4
DB Lat Raises (40)
40x11/37.5x5/35x3x3
BB Standing Preacher Curls (80)
80x12
EZ Scott Curls (75)
80x10
*supp*
Incline Double Curl (35)
35x10
EZ Skulls (130)drop to*CGBP Last set
130x10/*130x2
DB Seated Ext (110)
115x9
*supp*
Rope PressDown (170)
170x11
Ez Preacher Curl (70)
75x10/70x4/65x4x3
EZ bar Cable Ext. (120)
120x12/115x4/110x3x2


ABS: 2x30 Full Crunches/1x30 Stiff Legged Lifts/1x30 Knee ups/1x30 Crunch
CARDIO: 21min StairMaster


Notes:

Today my mind was running everywhere; my focus needs to come back. I tried to change up the bis a little and isolate the muscle. I really need to push more weight to get more size. That?s the only formula for mass.

Tomorrow is an off day but myofascial release and stretching to really flush the muscle with blood to help recovery.

[jstone28]

I see it; like the touch before the burn. In front of thousands of people, I am more alone then I have ever been. Not because I have to be, but because I choose to. Every struggle; mental and physical, I have done alone.

I continue to stare down the barrel.

I take every piece with unrivaled intensity; it is the only way I know.

At the end of the day the only thing that matters is whether you were true to yourself.

I know what I must do....

[jstone28]

chest, back, traps and calves went down like this:

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY



BB Bench (205)
205x11
Free Motion Cable Crossovers (100)
100x10
DB Incline (80)
80x9
DB Flyes (60) (P=push ups)
60x10/55x3/50x3x2/Px4x3
BB Rows (235)
235x9
*supp*
Machine Seated Shrugs (475)
475x11
* High Rep (15-20)* Smith Reverse Shrugs (475)
475x18/465x8/465x7x5
Long Bar Row (3p+25)
3p+25x10
CLS Butterfly Cable Row (250)
250x10
Lat PullDowns (265) *=Flip close grip (80-Straight pull overs)
265x11/*265x3/*260x4x2/80x5x6



CALVES: 3x30 Seated Calf Raise (5p+10)/3x30 Machine Standing Raises (245)
*tripe drop on last set of Machine Standing Raises
CARDIO: 21min Stair Master
CHEAT MEAL

Notes:

First couple of sets my mind was everywhere, after the first few sets I started to get more focus. I tried out the cls butterfly cable row to focus more on the mid back. Decided to try and deload on every rep of long bar rows to make sure I am getting a full stretch and ext. I need to push weight and go hard to gain mass in these muscles. These are they ones I need to really focus with a mind muscle connection.

[jstone28]

Leg day went down like this:

All Exercises done (10-12reps) x (4 sets)

WORKOUT PARTNER TODAY


Deep Hack Squat (4p+10)
4p+20sx10/4p+15sx3/4p+10sx3x2
ATG Squat (255)
250x9
*supp*
*20 Rep* Leg Ext. (165)
165x20
Stiff Leg Dead (275)
275x10
HS Leg Press (14p+10s)
14p+10sx11
Deep EZ Lunges (140)
140x13
Single Leg Standing Leg Curl (120)
120x11
Lying Leg Curls (180)
180x11/175x5/170x4x3
Leg Ext (255)
255x11/245x4/225x3x2



ABS: 2x30 Stiff Legged lifts/2x30 Crunches/1x30 Full Crunch



Notes:

Went a little faster than usual today; the cheat meal from yesterday seem to kick in a bit. I need to watch my depth on hack squats and also get beyond my mental barriers in weight of squat. I tried a different leg ext. machine today and it seem to have a stronger feel. Its that same feel that keeps me going and reminds me I am alive. Just got to keep my head right and focus

Tomorrow is delts and arms focus on moving fast and pushing blood through the muscle.

[jstone28]

Delts and Arms followed by some calves then cardio:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


DB Press (80)
80x10
Wide Grip Upright Row (155)
165x9
*supp*
Behind the Back Cable Lat Raises (45)
45x10
Reverse Incline DB Raise (60)
60x10/55x4/50x4x3
DB Lat Raises (40)
40x12/37.5x4/35x4x3
BB Standing Preacher Curls (80)
80x12
EZ Scott Curls (80)
80x11
*supp*
Incline Double Curl (35)
35x11
EZ Skulls (130)drop to*CGBP Last set
135x10/*135x2
DB Seated Ext (115)
115x10
*supp*
Rope PressDown (175)
10
Ez Preacher Curl (75)
80x9/70x5/60x4x3
EZ bar Cable Ext. (125)
125x10/120x4/115x3x2


CALVES: 3x30 Seated Calf Raises (5p+10)/ 3x30 Machine Standing Raises (255)
CARDIO: 21min StairMaster


Notes:

Today I tried some variations and tried to work faster. I need better mind muscle connection during the set. I really like doubling up on the muscle during the super set, it fills the muscle with blood. The pump and stretch is crucial to building the smaller muscles.

Tomorrow is an off day with stretching and myofascial release. I am going to try and work on my mental too. I have a cheat meal as well.

[jstone28]

Persistence is that which makes you better; the only key to the equation that most lack. Persistence is just that; an unwillingness to give in. no matter how many people stand against me; I will preserver and overcome. It is in Persistence I pay my due; it is in intensity that I make my reputation

I take those critisms; those challenges; those insults head on.

?what doesn?t kill me will only make me stronger??

The journey, the fight

[jstone28]

Chest, Back, Traps, and Abs this morning

*3:45*--~~~~~~**

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY



BB Rows (235)
235x10
*supp*
Machine Seated Shrugs (475)
475x12
High Rep (15-20)* Smith Reverse Shrugs (475)
495x19
Long Bar Row (3p+25)
3p+25x10
CLS Butterfly Cable Row (250)
250x11
Lat PullDowns (265) *=Flip close grip (85-Straight pull overs)
265x12/*265x3/*260x3x2/85x5x5
BB Bench (185)
185x7
Free Motion Cable Crossovers (90)
90x9
DB Incline (75)
75x9
DB Flyes (50) (P=push ups)
50x9/47.5x3/45x3/Px3x3


ABS: 2x30 Stiff Legged Lifts/2x30 Crunches/1x30 Full Crunch
CARDIO: 21min Stair Master

Notes:
Today I work at a steady pace, could have been faster. I lowered the weight on chest to really get a stretch at the bottom of every rep. my trainer and I went over how the chest should be worked and we came to the conclusion that I was using way too much front delts and tris and not chest. I lowered the weight and today the chest was the part actually getting fatigued. Back went alright, I just stuck with the basics. I could always use more stretch to really widen out. that is something I am going to continue to work on.

Tomorrow is leg day. Be efficient, focus, intensity.

[jstone28]

leg day with some claves and cardio:

All Exercises done (10-12reps) x (4 sets)

WORKOUT PARTNER TODAY



Deep Hack Squat (4p+20)
4p+20sx11/4p+15sx4/4p+10sx4x2
ATG Squat (250)
250x9
*supp*
*20 Rep* Leg Ext. (165)
165x26
Stiff Leg Dead (275)
275x10
HS Leg Press (14p+10s)
14p+10zx9
Deep EZ Lunges (140)
140x15
Single Leg Standing Leg Curl (120)
130x11
Lying Leg Curls (180)
180x11/175x3/170x4x3
Leg Ext (255)
270x11/255x4/240x4x3



CALVES: 3x30 Seated Calf Raises (5p+10)/ 3x30 Machine Standing Raises (255)
CARDIO: 21min StairMaster


Notes:
Today I tried to keep rest times short and work fast. My squat strength wasn?t near as strong as it should have been. I still need to really push on leg ext and hack squat to get the best possible growth. I really want to learn to increase my pain threshold to get some good fiber breakdown. Got to get big, the only way is to go hard

Tomorrow is delts and arms; pump and stretch for growth

[jstone28]

delts and arms with some abs today:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


Smith Military Press (185)
185x10
Wide Grip Upright Row (165)
165x10
*supp*
Behind the Back Cable Lat Raises (45)
45x11
Reverse Incline DB Raise (60)
60x10/55x5/50x4x4
DB Lat Raises (40)
40x12/37.5x5/35x4x3
BB Standing Curls (90)
90x11
EZ Scott Curls (80)
80x9
*supp*
Incline Double Curl (35)
37.5x9
EZ Skulls (135)drop to*CGBP Last set
135x11/*135x2
DB Seated Ext (115)
115x10
*supp*
Rope PressDown (175)
175x10
Ez Preacher Curl (80)
80x11/75x4/70x5x3
EZ bar Cable Ext. (125)
125x12/120x3/115x3x2


ABS: 2x30 Legged Lifts/1x20 Full Crunch/1x30 Crunches/1x30 Knee ups

Notes:
Today I had to work fast because of work related things. tried to cut rest times and still keep strength through sets up. Changed up delts a little with Smith Press, I am going to try it for at least another week to see which hits the delts the best. I also need to concentrate on getting really deep on ext and skull crushers. Stretch and pump.

Tomorrow is an off day, I have a cheat meal and cardio in the morning. Get some blood pumping through the muscles then stretch them really good. Myofascial release tomorrow too. gotta rest the mind. re-focus.

[jstone28]

I have come to the realization that there is no other place truer then under the bar. Under the bar nothing lies; there is no fake, no misunderstandings. Under the bar there is only ?the real?. You find true self there; whether it is want to see is another question.

There is no truer self then rep number 9 of a 20 rep set; you?re down and feel like there is not one left in you?.You find yourself there?.


It?s about knowing your true self and how to overcome it.

I know my flaws and I know how to fix them. It is just a matter of following my path. One foot in front of the other?.

[jstone28]

All Exercises (10-12reps) x (4sets)

TRAINING PARTNER TODAY


BB Bench (185)
185x11
Free Motion Cable Crossovers (90)
DB Incline (75)
75x10
DB Flyes (50) (P=push ups)
50x11/47.5xx/45x3x3/Px4x3
BB Rows (235)
235x10
*supp*
Machine Seated Shrugs (475)
4475x11
BB Shrugs (405)
405x9.395x5/285x3x3
Hammer High Row (5p)
5px9
CLS Butterfly Cable Row (250)
250x11
Lat PullDowns (270) *=Flip close grip (85-Straight pull overs)
270x11/260x5/*206x3x3/85x4x5


CALVES: 3x30 Seated Calf Raises (5p+10)/ 3x30 Machine Standing Raises (255)


Notes:
Today I came in very lasicdasical; I really had to push hard to get going. It made me a little frustrated. Nevertheless towards the end of the workout I started into things.

My cheatmeal yesterday was taken too late. For future cheat meals, I am going to have them earlier so that I have time to digest them for energy.

Tomorrow is leg day, the new goal is efficiency with intensity. Go hard. Get mental right.

[jstone28]

Leg day went down like this

All Exercises done (10-12reps) x (4 sets)

WORKOUT PARTNER TODAY



Deep Hack Squat (4p+20)
4p+20sx 11/4p+15sx5/4p+10sx4x2
ATG Squat (250)
250x10
*supp*
*20 Rep* Leg Ext. (180)
180x18
Stiff Leg Dead (275)
275x11
HS Leg Press (14p+10s)
14p+10sx10
Deep EZ Lunges (140)
140x15
Single Leg Standing Leg Curl (130)
130x11
Lying Leg Curls (180)
180x12/175x5/170x4x5
Leg Ext (270)
285x10/270x4/255x3x3



ABS: 2x30 Leg Lifts/1x30 leg lifts/1x30 Crunch/1x30 knee ups
CARDIO: 21min StairMaster



Notes:
Came in today and tried to go right to work. I upped the weight on the super setted leg ext and could not seem to get past 16 (after the initial 18). That?s all mental and I need to defeat it. leg day is a mental battle and nothing more. If I can control the mental side I can push more weight.

Tomorrow is delts and arms, nothing special; stick to the basics and be efficient.

[R.T.B.]

Nice journal man, looks like you're really dedicated

What's your current split?

*subscribed*

[jstone28]

Delts and Arms with some Calves:

All Exercises done (10-12reps) x (4 sets)

TRAINGING PARTNER TODAY


Smith Military Press (185)
185x12
Wide Grip Upright Row (165)
165x10
*supp*
Alternating Behind the Back and Regular Cable Lat Raises (45)
45x12
Reverse PecDec (200)
200x11195x4/190x3x3
DB Lat Raises (40)
42.5x9/40x3/37.5x3x2
BB Standing Curls (90)
90x12
EZ Scott Curls (80)
80x11
*supp*
Incline Double Curl (37.5)
37.5x11
EZ Skulls (135) drop to*CGBP Last set
135x10/*135x3
DB Seated Ext (115)
115x10
*supp*
Semi Straight bar PressDown (205)
205x10
Ez Preacher Curl (80)
80x12/75x4/70x4x3
EZ bar Cable Ext. (125)
125x12/120x3/115x4x3

CALVES: 3x30 Seated Calf Raises (5p+10)/ 3x30 Machine Standing Raises (255)
*triple drop on last set of Standing Raises



Notes:
Today I tried Smith Military Press again; to see if there was a better feel in the shoulders. I am going to go another week with it, just to change it up a bit. I got a little frustrated in myself because I wasn?t moving as much weight as I thought I should. It really comes down to the mental battle. I need to keep my head right and work hard in order to achieve my goals.

Tomorrow is an off day. I have cardio, stretching, and a myofascial release. I am going to use it to re-center my mind and get re-focused.

[jstone28]

Nice journal man, looks like you're really dedicated

What's your current split?

Thanks,

During Contest prep I got in touch with a bodybuilding coach. Right now I am during a 3 on, 1 off split:

Day 1 Chest, Back, Traps
Day 2 Legs
Days 3 Delts and Arms

*Abs and Calves are done on alternating days.

I do cardio for 20min 4x a week (Monday, Wednesday, Friday, Sunday, repeat)

I am in the middle of some periodization with my reps. Right now I am doing 10-12 and lowering them every 4wks.

I have a diet plan that I follow with planned cheat/reefed meals on Saturdays

[R.T.B.]

Thanks,

During Contest prep I got in touch with a bodybuilding coach. Right now I am during a 3 on, 1 off split:

Day 1 Chest, Back, Traps
Day 2 Legs
Days 3 Delts and Arms

*Abs and Calves are done on alternating days.

I do cardio for 20min 4x a week (Monday, Wednesday, Friday, Sunday, repeat)

I am in the middle of some periodization with my reps. Right now I am doing 10-12 and lowering them every 4wks.

I have a diet plan that I follow with planned cheat/reefed meals on Saturdays

Sounds like a good routine, kind of similar to mine, I hit everything twice a week

Are you thinking of competing anytime soon?

[jstone28]

It is the one thing that will never lie. It shows a truer person; without all the bull**** and excuses. When I stare into the mirror I see beyond my physical self; I see what I will become and invasion every part of the journey to get there.

I use the mirror as a tool; a reference point. It allows me to re-center myself back on the path. And when I need direction and understanding, it is there to guide me.

With my reflection comes only a clearer picture of who I was, who I am, and who I am going to be.