"Pursuit of Perfection" Journey to the 2012 WNBF Natural Buckeye Classic

[Justin.Martin]

Take your Blue GrowtH one hour before bed and then eat right before you get some Z's. Training looks solid man. Keep it up!

I will have to give that a try Rich. But I am really surprised that I am not losing a bunch in my sleep while on the Blue GrowtH.

[Justin.Martin]

I had a good rest day yesterday. I got to sleep in (which is easy to do on Blue GrowtH) and I felt good overall on the day. Hamstrings were rather tight, but that is to be expected after a leg day. Most of the soreness was gone in my legs today when I got up. Which usually it takes a good 2 days or more for it to go away, must be the GrowtH helping. I did take some White Flood this morning with my workout to help keep the intensity high.

Chest/Arms Hypertrophy

Incline DB Bench
50x12
60x8
65x8

Close Grip Bench
95x12
105x10
115x10

DB Flat Bench
60x10
65x8

Preacher Curl Super Set w/ Standing French Press
55x10/55x10
55x10/55x10
55x10/55x10

V-Bar Pushdown Super Set w/ DB Hammer Curl
50x12/30x12
5705x10/35x10
65x8/40x8

Cable Cross Overs
20x12
25x10
25x10

One Arm Machine Curls Super Set w/ Dips
30x12/BWx12
35x10/25x12
40x8/25x12

Workout Thoughts
Had a pretty good workout in. I would give it about 8.5/9 out of 10. It felt a little different to hit some arms in the middle of chest, but I kept the intensity up pretty high and pushed out all those sets in an Hour. Had a good pump throughout my chest and arms that lasted for most of the morning.

Daily Weight and Intake
I was 140.2lbs this morning which is a slight gain. I took my Blue Growth a little earlier tonight so that I could get a shake in just before bed tonight.

Protein237.7g
Carbs: 242.9g
Fats 74.8g
Total Calories for the day 2572.

I had some snacks in the day that werent the best for me, but who can turn down fudge brownies during a bulk cycle....

Tomorrow is Back Shoulders and Traps Hypertrophy.

[furyhockey]

Hey man, log is looking great! very detailed. Sub'd

[Justin.Martin]

I took the day off work today because I had a buddy coming in town for the ONBF Show tomorrow afternoon and I wanted to kick it. So, I got to sleep in, which was nice. I got to train in the middle of the day today. This meant I was more awake and had more calories in me by the time I lifted. Today was Back/Shoulder/Traps Hypertrophy, still in week 1 of Layne's workout program. It is going pretty solid so far.

DB Shoulder Press Super Set w/ DB Front Raise
35x12/20x12
35x12/20x12
35x12/20x12

One Arm DB Row Super Set w/ Arnold Press
70x10/25x10
75x10/25x10
80x10/30x10

Lat Pulldown (wide) Super Set w/ DB Shrugs
90x12/50x12
100x10/55x10
110x8/60x8

Lat Pulldown (reverse) Super Set w/ DB Up-Right Rows
90x12/30x10
110x8/35x8

Supported T-Bar Row
90x8x2

Workout Thoughts
Overall it was a pretty great workout. The rotation was different, but its always good to changes things up. Intensity was High and I actually did an extra set of Lat pulldowns because I was so into it. I give it a 9 out of 10.

Daily Weight and Food Intake
I had an extra 3 hours of sleep today (9 hours total) than I am use to getting, so I was a little lighter than normal I think. I woke up at 139.4 lbs today. But my hunger level was higher.
I eat pretty good today, nothing crazy but enough to satisfy me. I would say the breakdown was pretty good for the day as well.

Protein: 235g
Carbs: 263.5g
Fats: 81.7g
Total Calories for the day was 2,750.

Supps
I woke up with no soreness today and I slept great. Got to love this Blue GrowtH. Not to mention I wake up feeling very refreshed everyday. Whether I get 6 or 9 hours of sleep, I feel great when I wake up ready to go. As far as the Blue Up goes, I am not feeling any crazy rage issues or feeling like I can lift the world. I do get some hot flashes/ warm body sensations about 1.5-2 hours after taking it.

Tomorrow is Leg Hypertrophy day and I will have to find some time in the day to get the lift in. I am sure I will make time at some point.

[Justin.Martin]

Hey man, log is looking great! very detailed. Sub'd

Welcome to the Thread man. Let me know if you got any questions about anything I am taking or anything about my workouts. This should be a very exciting offseason for me as I prep for my goals of winning a Pro Card in 2012.

[Justin.Martin]

Yesterday was an extremely busy day. I had some buddies in town competing at the ONBF Natural Fall Classic in my home town. I had to wake up early and get my workout in before I had to get over to the event. Yesterdays workout was a high intensity Leg Hypertrophy day and just let me say I am crushed today. The wheels are murdered.

Leg Hypertrophy

Hack Squat Super Set w/ Standing Calf Raise
190x12/195x10
190x12/195x10
190x12/195x10
190x12/195x10
190x12/195x10

Tri-Set Leg Extension/Laying Hamstring Curl/Seated Calf Raise
130x15/60x12/90x12
130x15/60x12/90x12
130x15/60x12/90x12
130x15/60x12/90x12
130x15/60x12/90x12

Workout Thoughts
I am going to have to give this a 9.5 out of 10. I slammed out 25 sets in 40 minutes. Yes, I could feel a tear in the corner of my eye and knew I was destroyed. It was nice that there wasn't any at the gym that early in the morning. That allowed me free reign, so hitting those Super Sets and Tri Sets were easy. For the few people in the gym that were there....they had to think I was on crack, because I had a smile on my face as I limped out of the gym.

Daily Weight and Food Intake
I was sitting at a nice 140.4lbs yesterday morning. Made me feel good to be back over 140. I am going to try to sustain a .5 pound gain per week for the next year. Keeping the diet cleaner, hopping to gain as much Lean Muscle and non fat as possible.
The day sucked as far as food intake goes. I went a little crazy at lunch and later on in the night I think my body was in shock from it. I went out and had a Bacon Cheddar Cheeseburger and a huge Chocolate Meltdown at Applebee's. The daily breakdown is as follows.

Protein: 234g
Carbs: 395g
Fats: 208g Felt like such a fatty.
Total Calorie Intake was 4,458

I started feeling really tired as the night went on and I ended up crashing out before I got a chance to post last night and I also missed my Blue Growth and no late night shake. I ended up sleeping for almost 12 hours too. Which never happens. My body must have not liked something. Even after a 12 hour sleep I still woke up this morning weighing 141.4lbs. Good thing I only had some school work to do today.

Sundays Intake Breakdown
Today I focused on eating much better and was back on my normal food routine, even after all that sleep.

Protein: 202.5g
Carbs: 304.6g
Fats: 60.5g
Total intake 2,577 for the day and thats with my late night shake I am going to have later.

Back in the gym tomorrow with a Power Upper Day. Should be a good one.

[Justin.Martin]

I woke up feeling pretty good this morning even though I only had about 5 hours of sleep. But I will say it was a really deep 5 hours of sleep. I made it to the gym around 4:45am and started stretching out. On the way to to the gym, I made a decision to try not to change weight much today. Load it up and stick with a weight that would be challenge to hit 5 reps with every round. I need to get use to doing some heavier weight. Today was all about 4 big compound movements for 5 sets and 5 reps each.

Power Upper

Barbell Bench Press
135 warm-up
165x5
170x5
170x5
170x5
170x4

Barbell Row
135 warm-up
155x5
165x5
165x5
165x5
165x5

Barbell Military Press
115x5
115x5
115x5
115x5
120x5

Barbell Shrugs
185x5
205x5
205x5
205x5
205x5

Workout Thoughts
I really need to work on my barbell benching. I would say that it is one of my weakest areas. I can DB Bench better than BB Bench. But it will come in time. The good note is that I am at least keeping good form and not having my shoulders do most of the work. I felt really good with the Rows today. Looking forward to those again next week. I would say 8 out of 10 on the workout as a whole.

Daily Weight and Intake
I didnt weigh myself until after I ate my 1st breakfast of the day which was just some cereal and a shake, but I was 143.6lbs at that point so dry I was probably about 142 I would say. Intake was great today. Kept it clean for the most part but added in some good old peanut butter for some fats. It was really good.

Protein: 222.7g
Carbs: 274.2g
Fats: 90g
Total intake for the day was 2848 calories.

Going to be taking my Blue GrowtH again tonight and hopefully have zero soreness in the morning. I will be doing Power Lower tomorrow and you know what that means.....Squats Baby. I am going to stick to one weight again tomorrow.

[Justin.Martin]

Overall the day was pretty rough on me. I was up later than I wanted to be studying for the 2 Exams I had today, I missed my pre workout this morning, didnt take food to class and missed a meal....Just rough. I did get my leg workout in first thing in the morning like I always do.

Power Lower

Squats
135 warm-up
240 x a few bad reps so I dont count them.
225x5x5

Straight Leg DL
205x5x5

Standing Calf Raise
205x8x6

Workout Thoughts
With the exception of a few reps where I didnt go all the way down with 240, the rest of the workout went pretty solid. Really felt the deep reps. Overall a good 8.5 out of 10.

Daily Weight and Intake
This morning I was 141.4lbs. Felt good and just need to remember to take it one day at a time. As far as the food goes today I really missed out on a full meal which knocked my numbers off. Working full-time in the army, going to college, and trying to become a Natural Pro Bodybuilder can take a lot out of you.

Protein: 172g
Carbs: 214.3g
Fats: 94.5g
Total Calories for the day was 2,448

Tomorrow is a rest day and I will need the time to study for my last exam of the week which is Thursday. I am giving it all I got and I cant wait to see how it all turns out over the next year.

[tsajdak]

Overall the day was pretty rough on me. I was up later than I wanted to be studying for the 2 Exams I had today, I missed my pre workout this morning, didnt take food to class and missed a meal....Just rough. I did get my leg workout in first thing in the morning like I always do.

Power Lower

Squats
135 warm-up
240 x a few bad reps so I dont count them.
225x5x5

Straight Leg DL
205x5x5

Standing Calf Raise
205x8x6

Workout Thoughts
With the exception of a few reps where I didnt go all the way down with 240, the rest of the workout went pretty solid. Really felt the deep reps. Overall a good 8.5 out of 10.

Daily Weight and Intake
This morning I was 141.4lbs. Felt good and just need to remember to take it one day at a time. As far as the food goes today I really missed out on a full meal which knocked my numbers off. Working full-time in the army, going to college, and trying to become a Natural Pro Bodybuilder can take a lot out of you.

Protein: 172g
Carbs: 214.3g
Fats: 94.5g
Total Calories for the day was 2,448

Tomorrow is a rest day and I will need the time to study for my last exam of the week which is Thursday. I am giving it all I got and I cant wait to see how it all turns out over the next year.

Hey bro, don't beat yourself up about the meal. You have to have priorities and by the looks of it you seem to be handling it the right way. Do what you gotta do and it will come together in the end. Never forget, lifting and bodybuilding are not your life...at least during off season.

[Justin.Martin]

Hey bro, don't beat yourself up about the meal. You have to have priorities and by the looks of it you seem to be handling it the right way. Do what you gotta do and it will come together in the end. Never forget, lifting and bodybuilding are not your life...at least during off season.

Hey Trevor,

I know what you mean about it being the off season, but I really want to establish some constants during my prep that way I can track whats working and what isnt. I didnt really keep track last time I tried to bulk up when I first started. I have good concepts and ideas of what I should be doing, I just need to follow through with it. And its totally my fault that I missed a meal. But thanks man for trying to help me keep my sanity.

[Justin.Martin]

Woke up this morning feeling really good. Slept great, zero soreness, and just ready to get at it. This carried over into my workout and day. Even though today was a long one...
I had chest and arms this morning with the focus being on higher reps and higher intensity. I would say that both goals were met.

Chest/Arms Hypertrophy Day

Incline DB Bench
55x12
60x10
65x10

Close Grip Bench
115x10
120x10
120x10

Flat DB Bench
65x8
70x7

EZ Bar Preacher Curl SS w/ Standing French Press
55x12/55x12
60x12/60x12
60x10/60x10 <----- the blood was pumping pretty good by here

Rope Pressdown SS w/ DB Hammer Curl
50x12/35x10
57.5x10/40x10
57.5x10/40x10

Cable Cross Over
20x12
25x12
30x10

Machine Single Arm Curls SS w/ BW Dips
35x12/12
40x10/12
40x10/12

Workout Thought
I finished everything up in about 50 minutes this morning. Not to bad for 29 sets. I will say that my arms looked like they gained about 2 inches by the end of the workout. I did feel a lot stronger with the Cables today. I love seeing gains in the gym.

Daily Weight and Intake
I was a solid 142lbs this morning. Food for the day still wasnt what I would have liked to have seen but there is only so much you can do on some days.

Protein: 192.4g
Carbs: 221.3g
Fats: 110.4g
Total intake for the day was 2,700 calories.

Supplement Update
I am still taking my Blue Up and Blue GrowtH everyday. I am sleeping great and losing muscle soreness the following day. Not really sure how much the Blue Up is helping at this point, but I heard it takes 2-3 weeks to get use to it. So we will see. No Raging or any side effects to report at this time.


Long day of work, class, and gym and looking forward to my bed right now. Shake, then out like a light. Back/Shoulders/Traps Hypertrophy in the morning. My Favorite day of the week.

[Justin.Martin]

Had a pretty good day today. Since I had to be at work earlier than normal, I moved my workout to after work, instead of first time in the morning. I had a lot more food in my at this point in the day and just had a great workout.

Back/Shoulders/Traps Hypertrophy

DB Shoulder Press SS w/ DB Front Raise
35x12/20x10
40x10/20x10
40x10/20x10

Single Arm DB Row SS w/ DB Arnold Press
70x12/30x10
75x10/30x10
80x8/30x10

Wide Grip Lat Pulldown SS w/ DB Upright Rows
100x10/30x12
110x10/35x10

Reverse Grip Lat Pulldown SS w/ DB Shrugs
100x10/60x10
110x8/60x10

Supported T-Bar Row
90x8 drop to 45x12

Workout Thoughts
Back days are my favorite days of the weeks, but this split is weird to me still. I feel like there are things missing, but I guess I will just keep at it and see where it takes me. I will on the other hand say that I am getting a very solid shoulder workout from it. Just going to keep going at it hard and pushing it. I would give today an easy 9 out of 10.

Daily Weight and Intake
I was feeling a little light this morning when I woke up and it showed on the scale. I was 140.2lbs this morning. Food intake all day was really solid and the guys in the kitchen where I work really hooked me up today.

Protein: 236g
Carbs: 178.3g
Fats: 91.8g
Total calorie intake for the day was 2,554.


Tomorrow is another day and I will be hitting lower body hypertrophy. Should be a good one. Going to get some great sleep tonight.

[Justin.Martin]

Enjoyed the sleeping in this morning. Woke up feeling great. I had a mid day workout today. Nothing to fancy just a lower body Hypertrophy. I moved a pretty good volume today and my leg are feeling it still.

Box Squats SS w/ Standing Calf Raise
155x10x 5 / 185x12x 5

Tri-Set Leg Extension/Leg Curl/Seated Calf Raise
130x12/100x12/100x10
130x12/115x12/100x10 x 4

Workout Thoughts
Overall a quick, but effective leg day. High volume and high intensity sure do make the quads burn. The worst part about the day was the drive home afterward. I have a nice 45 minutes in the car and I drive a manual car. Needless to say my legs were pretty tight by the time I got home.

Daily Weight and Intake
I woke up at 140.8lbs this morning. Not bad considering how long I slept for. Ate pretty well on the day.

Protein: 200.9g
Carbs: 350.5g
Fats: 89.2g
Total Calories for the day was 2,984. Not bad.

Rest day tomorrow.

[Justin.Martin]

Off to a good start to another week. Not your typical Monday morning. I had some extra energy and was in a pretty happy mood. Love starting the week off right with a nice solid lift.

Flat BB Bench
135x5
155x5
165x5
170x5
175x3 drop 135x5

Bent Over BB Rows
155x5
165x5
175x5 <--- feeling some really strong contractions here.
175x5
175x5

BB Military Press
115x5
115x5
115x5
120x5
120x5 <----looked a little shaky but I got it.

BB Shrug
205x5
205x5
205x5
205x5
225x5

Cable Cross Over
35x5x2 <----just wanted to throw a last few reps in to tear the chest up a little more.

Workout Thoughts
I am gonna have to give the day a 9.5 out of 10. Just felt good all around and I have some really strong lifts. It was one of those days when you didnt want to leave the gym.

Daily Weight and Intake
I was an outstanding 142.8lbs this morning. Guess the low activity day coupled with the decently high intake yesterday really showed. haha. I will probably lose it all tonight. Todays breakdown wasnt bad.

Protein: 216g
Carbs: 293.3g
Fats: 94g
Total intake for the day was 2,967 calories

Overall Great day and looking forward to tomorrows lower power. As long as my legs loosen up. Hamstrings and glutes are a little tight from Saturday still.

[Justin.Martin]

Ended up deciding to not lift today. Hamstrings were still really tight today when I got up. Tomorrow is a scheduled off day and I will just hit my power lower tomorrow. I figured I would listen to my body instead of hurting myself. I tried to stretch out as much as possible today. I should be good to go by morning.

[Justin.Martin]

Well let me start by just saying that today did not goes as planed. I did not do the typical leg day that I was suppose to thanks to some coaching for WNBF Pro James McGuire.

Today consisted of 3 exercises Squats, "The Prowler", and Single Leg DB Calf Raises.

Squat
135 warm up
225x5
225x5
225x5
245x5
135x30 <----Man Set

The Prowler
1 down and back I think its like 100 yards or so. With 100lbs

for those of you who have no idea what a prowler is....



(this is not me in the video by the way)


That turned out to be much harder than I thought it would be. Ended up trying to set some new land speed record and at the end, I got to enjoy my first meal of the day all over again.

I ended up taking a little bit of time to recover and finished with 3 sets of single leg DB Calf raises.

I will say that my legs have never been so sore or tight than after doing that prowler.

[Justin.Martin]

Today was a great day at the gym. Woke up feeling very refreshed and ready to lift. Just one of those days when you feel strong. I was really ready to go today in the gym and hoping to see some good numbers put up today. Which I did do pretty good.

Chest/Arms Hypertrophy

Incline DB Bench
55x12
60x12
70x8

Close Grip Bench
95x12
105x12
115x12 volume felt great and the pump was really there

DB Flat Bench
70x10
75x8 <---up big from last week

Preacher Curl Super Set w/ Standing French Press
55x12/55x12
60x12/60x12 x2

Rope Pushdown Super Set w/ DB Hammer Curl
50x12/40x12 x3

Cable Cross Overs
25x12x3

One Arm Machine Curls Super Set w/ Dips
35x12/BWx12 x3

Workout Thoughts
Had to be the best chest day since my show over a month ago. My chest hasnt been that pumped in a long time. I gave the workout a 9.9 out of 10 only because there has to always be room for improvement. I felt so pumped I even took a little post work pic.



Daily Weight and Intake
I was a crazy 143.8lbs this morning. And I would say that my intake was sub par from normal yesterday. I only took in about 2,500 calories today, but I felt fine.

I will have to say that Blue GrowtH seems to have much better results and effects on my body if I don't take a casein shake before bed. I am still gaining and I noticed that I feel better in the mornings. Just going to hold off on the shake before bed for now.

I will be on an exercise for the Army for the next few days so no "real" workout until tuesday. I might lose my mind. But I am taking my Blue Growth with me. So I can keep track of my progress.

[zbert]

doing a killer job man, and by the pic you are still staying really lean making some good progress

[Justin.Martin]

doing a killer job man, and by the pic you are still staying really lean making some good progress

Hey Thanks Z. I am trying to gain weight, but slowly. Dont want to put on to much fat at once. I am still fighting to get some strength back, but it will all come in time.

[Justin.Martin]

Today was the first day back off of a little break due to some training I had to go to, but it felt really good. Motivation and Strength were really with me this morning. I will say that 14 hours later I am feeling a little soreness in my shoulders and chest, which is a pretty good sign.

BB Bench
135 warm-up
165x5
170x5
170x5
175x5
175x3 drop 135x5

BB Rows
155x5
175x5x4

BB Military Press
115x5
115x5
120x5
125x5
125x5<---shaky but I made it

BB Shrugs
225x6x5

Workout Rating and Thoughts
I would have to give this a 9.8 out of 10. I would have loved to have got 175x5 on the last one but I am making small improvements every week so I cant be mad about that.

Daily Weight and Intake
Morning weight was 144lbs this morning. I think I have calmed down my metabolism by eating less meals just bigger portions. So I am just eating 5 meals instead of 7. Seems to be working. Just had around 2550 cals on the day. Serious Mass is really good....

Hitting Legs tomorrow morning with my new training partner. I am just saying...I will not be able to walk come tomorrow at 6am.

[Justin.Martin]

What a great feeling. I know I killed it yesterday because I woke up with some soreness in my shoulders and chest. First time that has really happened since I started taking Blue GrowtH.

I will have to say that I was slightly more pumped up for todays workout this morning and that is because today was my first lift day with my new trainer - Terrell Campbell @ Beyond Limits Training. This is the first time that I have ever had a trainer and the first time that I have really ever had someone properly teaching me form. After a brief discussion about the workout for today, I was ready to get at it.

Back Squats
95 warm-ups
135 warm-ups <----just wanted to go over some techniques and form issues
185x5x2
225x5
245x3
265x2
275x1

RDL
95 warm-ups
135x6
185x5x5
225x5
245x3 <----PR on RDLs

Calf Press on Leg Press
300x15
350x15x2

Workout Thoughts
Terrell seems to have a way to get inside my head and really push me. Not to mention his overall knowledge is amazing. I really did a few PRs today if you count the fact that I didnt have any straps or pads this time. First time going that heavy without those things. I am really looking forward to training a lot more with him. Let the PRs Roll. 9.9/10 today

Rest Day tomorrow and man I am gonna need it. I know right now that my lower body is smoked and it sure feels good.

[tsajdak]

What a great feeling. I know I killed it yesterday because I woke up with some soreness in my shoulders and chest. First time that has really happened since I started taking Blue GrowtH.

I will have to say that I was slightly more pumped up for todays workout this morning and that is because today was my first lift day with my new trainer - Terrell Campbell @ Beyond Limits Training. This is the first time that I have ever had a trainer and the first time that I have really ever had someone properly teaching me form. After a brief discussion about the workout for today, I was ready to get at it.

Back Squats
95 warm-ups
135 warm-ups <----just wanted to go over some techniques and form issues
185x5x2
225x5
245x3
265x2
275x1

RDL
95 warm-ups
135x6
185x5x5
225x5
245x3 <----PR on RDLs

Calf Press on Leg Press
300x15
350x15x2

Workout Thoughts
Terrell seems to have a way to get inside my head and really push me. Not to mention his overall knowledge is amazing. I really did a few PRs today if you count the fact that I didnt have any straps or pads this time. First time going that heavy without those things. I am really looking forward to training a lot more with him. Let the PRs Roll. 9.9/10 today

Rest Day tomorrow and man I am gonna need it. I know right now that my lower body is smoked and it sure feels good.

Let the PRs Roll bro!!

[Justin.Martin]

Got a little caught up after I got home last night and didnt get a chance to post this. But I had a really good day yesterday. Arms had a really, really good pump and my chest was on fire after some cross overs.

Incline DB Bench
60x12
65x12
75x7<---- yea thats right. getting big I think that was a PR for reps

Close Grip Bench
115x12
125x10
130x10

Flat DB Bench
70x8
75x4 drop 55x4 drop 35x4 <---chest is failing hard at this point

EZ Bar Preacher SS w/ Standing French Press
60x10/60x10 x 3 <----PR on Volume

Rope Pressdown SS w/ DB Hammer Curl
42.5x12/40x10 x3

Cable Cross Over
25x12x3

Single Arm Machine Curl SS w/ BW Dips
40x12x3/BWx12x3 <----going to add weight to the dips next week.


Workout Thoughts
Any day that is a new PR day is a good day. I was pretty motivated in the gym this morning and was getting at it from the get go. I am starting to get a little more confidence in my bench and it paying off. Arms look like they are growing in the mirror but still measuring the same about the same.

Looking forward to today's Back/Shoulder/Traps workout with Terrell and Rich. I feel like some new PRs today.

[Justin.Martin]

What an amazing day. I got a chance to lift with WNBF Pros Rich Lauro and James McGuire today. They were hitting back bi's and traps so I just hit shoulders while they were doing bi's.

Barbell Rows
Overhand Grip
95x10
135x8
155x6
165x4
170x4
175x6<-----had to bust out the straps which allowed me to go harder.

Wide Grip Pull-Ups
BWx10
BWx8
11lbs Chainx6x2
11x4, 11x2 right after I re-griped

BW Inverted Rows<-----30 sec breaks
10, 10, 8, 8

DB Shoulder Press
40x10
45x8
50x6x2

Wide Reverse Grip Lat Pulldown
100x10
110x10
120x8

Barbell Shrugs
185x10
225x10
225x8

Seated Rear Delt Flyes
25x6
20x8
20x8

Death.....

Workout Thoughts
Awesome....just awesome. I really didnt get much shoulders but man I smoked by back. We kept a pretty good pace all day and those guys really push you to go above and beyond you max. No lifting light around those guys thats for sure. 9.7/10 on the workout.

Supps
I didnt get my normal Blue Up Stim Free in today preworkout. Instead I got the Blue Up with Stim and man it made a difference. I felt so much more amped up. Got to love it when you feel crazy strong in the gym. Looking forward to how that plays out. I will be back on Stim free until the bottle runs out in a few days.

Dynamic Leg Day tomorrow. Love not being able to walk.....

[Justin.Martin]

Today was a pretty decent day. I wanted to change up my exercises a little and add some new things that I hate/love. I am also currently looking for a new pair of workout shoes. My running shoes just arent cutting it on leg day anymore and I really feel my feel rolling out under a heavy load. So today I did my Leg Press Barefoot.

Leg Press
390x15
430x12
520x12
610x10<----PR for volume

Calf Press SS w/ Glute and Ham Raise
270x20/BWx10
270x20/BWx10
270x20/10lbx10

Tri Set - Leg Extension/Leg Curl/Seated Calf Raise
130x10/115x10/100x10
115x10/115x10/100x10
115x10/100x10/100x10

Workout Thoughts
Legs failed out pretty quick today. Not sure if thats good or bad. Glute and Ham Raise tore me up pretty good. I would say it was pretty good day all in all. Hurting a little but good.

Rest/Growth day tomorrow.

[Justin.Martin]

Woke up today still feeling it in my quads from Sunday. Which put a on my face. Sure signs of a good day. I went into the gym today with the mindset of moving more weight than last week. I was going to push it. I am really starting to feel some strength gains.

Flat BB Bench
135 warm ups
165x5
170x5
175x5
180x3 <------improvements
180x1

Reverse Grip BB Rows
165x5
175x5x2
180x5
185x5<----Strapped up for a PR Baby

BB Military Press
115x5
120x5x2
125x5
130x3 <-----Im going for 135 next week for a PR

BB Shrugs
225x6x5

Workout Thoughts
I took the Blue Up with Stim again today which an extra shot of caffeine in the mornings really seems to be helping. It wakes me up more and makes me want to push it hard. It was a pretty good workout even though I didnt hit 5s on everything. I did move some bigger weights so I am pretty happy with it. 9.5/10 rating

Daily Weight
Holding solid around 143-145lbs. Feeling good.


Power Leg Day with my Trainer tomorrow. I am busting another PR on squats.

[Justin.Martin]

Another great day in the gym. Yesterday I posted a few new PRs and felt really good about it, but I know I still have more to go. I am gonna record my squats next week just for fun as I go for 300+.

Squats
135 warmups
195x5
235x5
255x3
275x2
295x2 <----almost back to my pre contest best of 300x3

RDLs
135x6
195x5
235x5
255x3
275x2 <------That's a PR

Calf Press SS w/ Hyper Extension
285x20/BWx15 x3

Workout Thoughts
Legs felt good and real strong. Working with a trainer is going to be the difference during this off season. Just because he wont let me give up on myself and you dont have that fear of not being able to get out of a weight. I will also say that the addition of the hyper extensions really made my back feel better as the day went on. Just a great day. 10/10 rating.

Morning Weight
I was still 143.8lbs but I am not feeling bloated anymore. So I would say that I am only eating around my maintenance weight right now. going to start upping the intake next week.

[Justin.Martin]

Another great day in the gym. Yesterday I posted a few new PRs and felt really good about it, but I know I still have more to go. I am gonna record my squats next week just for fun as I go for 300+.

Squats
135 warmups
195x5
235x5
255x3
275x2
295x2 <----almost back to my pre contest best of 300x3

RDLs
135x6
195x5
235x5
255x3
275x2 <------That's a PR

Calf Press SS w/ Hyper Extension
285x20/BWx15 x3

Workout Thoughts
Legs felt good and real strong. Working with a trainer is going to be the difference during this off season. Just because he wont let me give up on myself and you dont have that fear of not being able to get out of a weight. I will also say that the addition of the hyper extensions really made my back feel better as the day went on. Just a great day. 10/10 rating.

Morning Weight
I was still 143.8lbs but I am not feeling bloated anymore. So I would say that I am only eating around my maintenance weight right now. going to start upping the intake next week.

I forgot to add the fact that I started doing Leg Day Barefoot. I really felt more comfortable without the shoes on squating. I think I might be buying a pair of Vibrums five-finger shoes.

[Justin.Martin]

Yesterday was a bit interesting. We decided to pre-exhaust chest before hitting it hard. This made a huge difference in strength, endurance and pump I normally had on this day. The weights were all messed up after this. I found myself failing much earlier than normal and that I had the sickest pump for a majority of the day. 2 hours after the workout and I was at work still shaky. haha its all good.

Seated Incline Cable Fly
22.5x15x3 pre-exhaustion

Incline DB Bench Press
60x8+2
60x8
60x6

Close Grip Bench
95x12
105x12
115x10

DB Flat Bench Press
50x10
50x10

Preacher Curl SS w/ Standing French Press
55x10/55x10
55x10/35x12
55x10/35x12

HS Single Arm Curl SS w/ BW Dips
40x10/BWx12 x 2

Workout Thoughts
Just looking at the numbers does not tell the story of the day. Everything was full ROM and slow contractions. Kicked my butt. I have never felt that broke down. Just no energy to keep going. Terrell is trying to kill me I think. I am not use to going as deep as I was on most of those exercises, but I was really happy with holding that pump for a majority of the day. I could really feel it. 9.8/10 rating. Great workout.

[tsajdak]

Yesterday was a bit interesting. We decided to pre-exhaust chest before hitting it hard. This made a huge difference in strength, endurance and pump I normally had on this day. The weights were all messed up after this. I found myself failing much earlier than normal and that I had the sickest pump for a majority of the day. 2 hours after the workout and I was at work still shaky. haha its all good.

Seated Incline Cable Fly
22.5x15x3 pre-exhaustion

Incline DB Bench Press
60x8+2
60x8
60x6

Close Grip Bench
95x12
105x12
115x10

DB Flat Bench Press
50x10
50x10

Preacher Curl SS w/ Standing French Press
55x10/55x10
55x10/35x12
55x10/35x12

HS Single Arm Curl SS w/ BW Dips
40x10/BWx12 x 2

Workout Thoughts
Just looking at the numbers does not tell the story of the day. Everything was full ROM and slow contractions. Kicked my butt. I have never felt that broke down. Just no energy to keep going. Terrell is trying to kill me I think. I am not use to going as deep as I was on most of those exercises, but I was really happy with holding that pump for a majority of the day. I could really feel it. 9.8/10 rating. Great workout.

I know how you feel. We been doing alot of reps and by the time get to some of the "usual" power lifts the weights definitely go down. Its all about constant muscle confussion. Keep killin it bro