"Pursuit of Perfection" Journey to a 2012 Overall Win

[Justin.Martin]

Sumo Dead Lift
135 x 15
185 x 15
225 x 15

Straight Leg Dead Lift
135 x 10 x 3

Dumbbell Lunges
50 x 10 per leg x 2

Glute/Ham Raise + Good Morning + Reverse Hyper Extension
BW x 15 / 65 x 15 / BW x 15
BW x 15 / 65 x 15 / BW x 15

Seated Calf Raise
100 x 20
120 x 20 x 3

Seated Hamstring Curl
100 x 20 x 3

Food - 130g Fat, 572.9g Carbs, 191g Protein, 4132 Cals
Morning Weight 154lbs - only 20-25 more pounds to go.

[Justin.Martin]

6 May 2011 - Chest + Triceps

Incline Dumbbell Bench Press
Warm-ups
60 x 6
70 x 5
80 x 4
90 x 2+1spotted
70 x 7 (failure)

Flat Dumbbell Bench Press
50 x 10
70 x 6
80 x 4
80 x 4
80 x 3

Incline Dumbbell Fly ss w/ Close Grip Barbell Bench
35 x 12 / 115 x 8
45 x 12 / 125 x 8
55 x 8 / 135 x 4

Cable Cross-Over (low) ss w/ Single Arm Reverse Grip Press Down
22.5 x 12 / 20 x 10per arm
27.5 x 10 / 20 x 10per arm
17.5 x 20 / 15 x 15per arm

Dumbbell Push-Ups
BW x 20
BW+20 x 20
BW+20 x 20

Dips
BW x 20, 20, 14

Great Workout.



7 May 2011 - Back + Biceps

Wide Grip Pull-Ups
BW+25 x 8
BW+48 x 6
BW x 10
BW x 10

One Arm Dumbbell Row
120 x 8per arm
100 x 12per arm
90 x 15per arm

Reverse Grip Lat Pull Down ss w/ Cable Curl
120 x 10 / 50 x 15
130 x 10 / 50 x 15
140 x 8 / 50 x 15

Dumbbell Curl ss w/ Straight Bar Pull Down
30 x 10per arm / 50 x 15
35 x 8per arm / 50 x 15
40 x 8per arm / 50 x 15

Neutral Grip Cable Row ss w/ Single Arm Cable Curl
95 x 12 / 17.5 x 10
100 x 12 / 22.5 x 8
105 x 10 / 27.5 x 4+1assisted

Lats got lite up. Really felt tight afterwards.

[Justin.Martin]

Leg Extension
115 x 20 x 5

Leg Press
10plates x 12
12plates x 12
14plates x 12
16plates x 10

Front Squat
95 x 12
115 x 10
135 x 8
155 x 7

Calf Press ss w/ Dumbbell Hamstring Curl
360 x 20 / 75 x 10
360 x 20 / 80 x 10
410 x 20 / 85 x 10

Cradle Squat
35 x 20 x 3 (burnouts)

Legs are done... I am really liking pre-exhaustion leg days. I feel like it is really forcing my quads to grow. I am going to keep pushing it for a few weeks like this. I can already feel them growing.

Hopefully once this stressful busy week is over I can start tracking my food again. Just a few more days until the crazy stuff stops.

[Justin.Martin]

Flat Dumbbell Bench Press
Warm-ups
70 x 5
80 x 5
90 x 3
100 x 3 (touched/spot)
80 x 4
70 x 8

Incline Dumbbell Bench Press
70 x 6
80 x 4
70 x 5
60 x 10

Flat Dumbbell Fly ss w/ Over-Head Dumbbell Pull
40 x 12 / 55 x 12
45 x 12 / 60 x 12
50 x 8 / 65 x 10

Cable Cross-Over ss w/ Cable Press Down
22.5 x 15 / 65 x 12
22.5 x 15 / 65 x 12
22.5 x 15 / 65 x 12

Dips
BW+45 x 10
BW+45 x 7+3
BW x 15

Still so close to pushing the 100s up without a spot. I feel like I am getting closer each week. Just going to keep pushing it for now. After a few more weeks on this split I am going to switch back to barbell and do some Board Presses and Band Presses to work on the sticking points.

[jadablitz4]

Keep pushing Justin, your gunna amaze yourself with what you can do.... in fo sho here bro!!

[Justin.Martin]

Keep pushing Justin, your gunna amaze yourself with what you can do.... in fo sho here bro!!

Thanks Bro. You inspire me with your conditioning and size. I cant wait to see how you look next weekend at the Tri-State. I hear you are already fuller yet leaner than you were at the Buckeye. Going to be a great show.

[zbert]

nice work going on Justin! You are really putting the stress on those quads and the results will show.
Sounds like you are real close to handling those 100s. Surely in another 2-3weeks and you should be golden if not sooner.
Man work is not messing around with you is it.

[Justin.Martin]

nice work going on Justin! You are really putting the stress on those quads and the results will show.
Sounds like you are real close to handling those 100s. Surely in another 2-3weeks and you should be golden if not sooner.
Man work is not messing around with you is it.

I am using my frustrations and stress from work to help fuel my workouts. The gym is my self reflection time and I look forward to it daily. I have 5 more days until I start my new permanent position which should eliminate a lot of issues. Not to mention, it should allow me time to catch a few workouts with a buddy of mine who happens to be a WNBF Pro and just won his first Pro Show. Shout out to Trevor.

[zbert]

i hear ya man, i use the gym in the same way. Why i do alot of cardio also because it really helps me clear my head from the drama at work. Alot of people dont realize how stressful the job can be, why i never recommend it too people.
Your in HR correct? Happy for you that you will be switching over to another position that should relieve alot of the stress you are under now which should really clear the head

[RooRooTJ]

In for the new ride. Looking good so far.

[Justin.Martin]

In for the new ride. Looking good so far.

Thanks Justin. I look forward to your input. You going to be at the Tri-State on the 21st in Dayton?

[Justin.Martin]

Military Press (on smith)115 x 10
135 x 8
155 x 4
135 x 6

Hammer Strength Shoulder Press
90 x 12
110 x 12
130 x 12
150 x 12

Straight Bar Front Lateral Raise ss w/ Standing Rear Delt Fly
30 x 15 / 25 x 10
40 x 12 / 25 x 10
40 x 12 / 25 x 10

Single Arm Spider Curl ss w/ Face Pulls
25 x 10 per / 65 x 12
30 x 10 per / 72.5 x 12
35 x 8 per / 80 x 10

Straight Bar Curl ss w/ Barbell Shrug
60 x 10 / 185 x 15
70 x 10 / 205 x 15
80 x 8 / 225 x 15

Hammer Strength Curl
60 x 10
65 x 10
70 x 8+2 assisted

Really started to feel the workout after the Military Presses. Shoulders had a great pump during the should press machine and the pump carried through the rest of the workout. Really looking forward to Leg day tomorrow. I love how one good workout can spark fuel for a workout 24 hours later. Great Feeling.

[RooRooTJ]

Thanks Justin. I look forward to your input. You going to be at the Tri-State on the 21st in Dayton?

I wish, but I wont be able to make it down this year.

[Justin.Martin]

Sumo Dead Lifts
135 x 10
225 x 5
275 x 3
315 x 1
365 x 1 <---PR

PRs always got to be recorded. Got to love it




Glute/Ham Raise
BW x 12
BW+15 x 12
BW+25 x 10

Leg Extension
145 x 10
160 x 10
175 x 10

Standing Calf Raise
185 x 20
205 x 20 x 4

Seated Hamstring Curl
Drop sets
145 x 10, 100 x 12, 55 x 20
145 x 11, 100 x 12, 55 x 20

Stumbled a few times trying to walk out of the gym. This was a short workout for me but it sure felt effective. Hamstrings, Glutes and lower back feel pretty tight. I will feel this for a couple of days.

[rich55]

Slow, but effective lock. Your form is getting much better Justin! Nice work

[Justin.Martin]

Been pretty busy. Work 12 days straight then 2 off, then another 12 straight. But hey I signed up for it so no complaining.

Incline Dumbbell Bench
70 x 5
80 x 6
80 x 5
80 x 4+1spotted
80 x 4
60 x 10

Flat Dumbbell Bench
70 x 6
80 x 4
80 x 4

Incline Dumbbell Fly ss w/ Close Grip Bench
30 x 15 / 95 x 15
30 x 15 / 95 x 15
30 x 15 / 95 x 15

Dumbbell Overhead Pull ss w/ Cable Cross Over
50 x 15 / 27.5 x 10
60 x 12 / 32.5 x 10
70 x 10 / 37.5 x 7

Workout got cut a little short. Had to get back to work, but I had a great feeling in my upper chest and a good pump overall.

[Justin.Martin]

I started the night off with 15 minutes of Incline Walking on the Treadmill to get the blood flowing into the legs and to let my pre-workout kick in.

Leg Extension
120 x 20 x 5
pre-exhaustion is so painfully good.

Back Squat
135 x 15
185 x 15
225 x 10+2+2+2
10 sec breaks for the 2 reps

Leg Press ss w/ Dumbbell Hamstring Curl
10 plates x 15 / 70 x 15
12 plates x 15 / 75 x 15
14 plates x 15 / 80 x 15

Feet Together Hack Squat ss w/ Standing Calf Raise
140 x 15 / 205 x 20
160 x 15 / 205 x 20
90 x 40 / 135 x 30

Pretty much dead. I laid on the floor in the gym for a while tonight. My legs havent hurt this bad since I started training over a year ago. 370+ reps on the day. Tomorrow should be a challenge. Might not be able to make it out of bed.

[RooRooTJ]

I started the night off with 15 minutes of Incline Walking on the Treadmill to get the blood flowing into the legs and to let my pre-workout kick in.

Leg Extension
120 x 20 x 5
pre-exhaustion is so painfully good.

Back Squat
135 x 15
185 x 15
225 x 10+2+2+2
10 sec breaks for the 2 reps

Leg Press ss w/ Dumbbell Hamstring Curl
10 plates x 15 / 70 x 15
12 plates x 15 / 75 x 15
14 plates x 15 / 80 x 15

Feet Together Hack Squat ss w/ Standing Calf Raise
140 x 15 / 205 x 20
160 x 15 / 205 x 20
90 x 40 / 135 x 30

Pretty much dead. I laid on the floor in the gym for a while tonight. My legs havent hurt this bad since I started training over a year ago. 370+ reps on the day. Tomorrow should be a challenge. Might not be able to make it out of bed.

Great workout. I saw the pics of you laying on the floor. Pretty much what happens whenever I have worked out with Rich. haha

[Justin.Martin]

Great workout. I saw the pics of you laying on the floor. Pretty much what happens whenever I have worked out with Rich. haha

haha yea, legs hurt pretty bad today and I love it.

[Justin.Martin]

Flat Dumbbell Bench Press
Warm-Ups
75 x 5
85 x 5
95 x 3
100 x 3 still spotted
75 x 8
50 x 15

Incline Barbell Bench Press
135 x 8
145 x 6
155 x 5+1spotted
135 x 7+1 10 sec break

Flat Dumbbell Fly ss w/ Dumbbell Overhead Pull
40 x 12 / 60 x 12
45 x 10 / 70 x 9
45 x 10 / 65 x 10

Low Cable Cross Over ss w/ Rope Pull Down
Da Pump Sets
22.5 x 15 / 42.5 x 12
17.5 x 20 / 35 x 20
17.5 x 20 / 35 x 20

Explosive Platform Push Ups
BW x 9+1 (2 steps)
BW x 8 (3 steps)
BW x 8 (3 steps)
For those who dont know what those are heres a quick little video I made during my second set.




Had a pretty good workout in the gym tonight. Really started to see some gains and very happy with my progress. Just got to keep at it.

[zbert]

those explosive platforms push ups are nasty man!

[Justin.Martin]

Clean and Press
95 x 10
95 x 10
75 x 10
Forearms gave out and was having an issue gripping the bar, so I called it a little early

Hammer Strength Shoulder Press Machine
140 x 13
160 x 9
140 x 8+4

Straight Bar Front Lateral Raise ss w/ Laying Rear Delt Fly
50 x 12 / 25 x 10
50 x 12 / 25 x 10
50 x 12 / 25 x 10

EZ Bar Spider Curl ss w/ Up-Right Row(on smith)
65 x 8 / 95 x 12
55 x 10 / 95 x 12
45 x 15 / 95 x 12

Face Pull ss w/ Hammer Strength One Arm Curl Machine
65 x 12 / 50 x 12
72.5 x 12 / 50 x 12
80 x 10 / 50 x 12

Barbell Shrugs
205 x 15 shoulder width
205 x 15 wide
205 x 15 close
205 x 15 shoulder width

Grip strength and right hand was giving me some issues after the clean and press. I broke my right hand a few years back and it never fully healed and I am feeling it today. Hamstring leg day today, so I will see how it feels tonight.

[Justin.Martin]

Sumo Dead Lift
135 x 10
185 x 10
235 x 10
285 x 10

Straight Leg Dead Lift
135 x 12
135 x 12
145 x 12

Glute/Ham Raise
BW x 12
BW x 12
BW x 12

Leg Extension ss w/ Dumbbell Hamstring Curl
190 x 8 / 70 x 12
190 x 8 / 70 x 12
Drop set - 190 x 8, 145 x 10, 100 x 8, 55 x 6 / Burnout - 40 x 32


Standing Calf Raise
185 x 20
205 x 20
205 x 20
225 x 20
225 x 20

Rough day. Really had to get my mind in it today when I got the gym. Just wasnt feeling it, but once I got done with my 3rd set of Deads I was more focused on my task at hand. Legs were really tight by the end of the workout. All in All it turned into a success by the end.

[Justin.Martin]

Incline Dumbbell Bench Press
Warm-Ups
70 x 6
80 x 5
90 x 3(1 spotted)
90 x 3(2 spotted)
75 x 4
60 x 10

Flat Dumbbell Bench Press
80 x 4
75 x 5
70 x 6+1spotted
60 x 10

Seated Cable Cross-Over ss w/ Reverse Grip Single Arm Press Down
22.5 x 15 / 15 x 15 per arm
27.5 x 12 / 20 x 12 per arm
17.5 x 25 / 12.5 x 25 per arm

Weight Dips
BW+25 x 10
BW+35 x 10
BW+45 x 10

Wide Incline Barbell Bench
95 x 15
115 x 11
95 x 15

Felt rushed during the workout because we were headed to the INBF Tri-State in Dayton, Ohio. I was there helping a friend who was competing in the Open Figure Short Class and help out with all my other friends who were competing. Such a long weekend and I missed another back day workout, but all in all it turned out great. She placed 5th and was pretty happy. I also took part in the Guest Posing Routine helping out a friend of mine Trevor Sajdak, who I think set a Record for longest posing routine @ over 5 minutes long.

Back at it hard today. Feeling a little more motivated, after seeing my friends do so well. Leg day tonight and it will be epic.

[Justin.Martin]

Leg Extension
120 x 20
120 x 20
120 x 20
120 x 20
120 x 20

Wide Foot Leg Press
8plates x 15
10plates x 15
14plates x 15

Dumbbell Walking Lunges
35 x 32 per leg (down and back length of the gym)
40 x 32 per leg
BW x 32 per leg

Front Squat
95 x 12
115 x 12
135 x 10+5

Close Foot Hack Squat ss w/ Dumbbell Hamstring Curl
160 x 12 / 70 x 15
140 x 15 / 70 x 15
140 x 15 / 80 x 15

Standing Calf Raise
225 x 20
225 x 20
225 x 20
225 x 20

Crushed it last night. Nuff said.

[CHRIS925]

Wow Justin' your dedication in here is definitely champion status. NICE work on that dead PR and good use of plyo pushups

And dude.. Aware me on these DB Hamstring Curls?? That sound interesting...

[Justin.Martin]

Wow Justin' your dedication in here is definitely champion status. NICE work on that dead PR and good use of plyo pushups

And dude.. Aware me on these DB Hamstring Curls?? That sound interesting...

Thanks Chris. I will be hitting hamstrings tomorrow and I will take a video during my set. I have found that it is easier to do with my converse all-stars on. the weight slides to much using regular shoes.

I have been getting some really good motivation to push it lately from shows I have been going to. Just going and seeing what I can be expecting next year really puts things into perspective and gives me drive to work harder and push past the pain period.

[Justin.Martin]

Flat Barbell Bench Press
95 x 15
135 x 10
175 x 5
195 x 2
225 x 1 spotted
205 x 1 spotted
155 x 6+2 spotted

Flat Dumbbell Fly
35 x 15
35 x 15
35 x 15

Incline Dumbbell Bench Press
60 x 8
65 x 8
70 x 5+3 spotted
50 x 10

Dumbbell Overhead Pull ss w/ Cable Cross-Over
60 x 15 / 22.5 x 15
65 x 15 / 27.5 x 15
70 x 12 / 32.5 x 10

Decline Dumbbell Bench Press ss w/ Dumbbell Skullcrusher
50 x 10 / 15 x 15
50 x 8 / 15 x 15 (almost dropped the DB on my face going for more reps on the bench)

Drop Set Flat Barbell Bench Press
135 x 4, 115 x 8, 95 x 8
135 x 4, 115 x 6, 95 x 7

Flat Dumbbell Fly
25 x 20

Really tried to break myself off last night. Left the gym with a solid pump and felt very tight in my chest and triceps. I really struggle mentally with 200lb+ bench press. I felt so strong going up to it then as soon as I get under the weight it feels soooo heavy....

My chest is my weak point. I really need to bring it up for next season if I plan on winning my class and an overall. I have been having a problem growing my chest and I am really looking for a way to make it grow. Open to any ideas anyone has.

Thanks for the support from everyone here. I read a lot and get some great ideas from some really great people here.

[Justin.Martin]

Seated DB Military Press45 x 10
50 x 10
55 x 7
60 x 5+1spotted

Seated DB Lateral Raise ss w/ Standing DB Rear Delt Fly
25 x 10 / 25 x 10
25 x 10 / 25 x 10
30 x 8 / 30 x 8 had to be one of the roughest 8 of my life

4 Count Curl ss w/ Single Arm Cable Lateral Raise
35 x 8 / 10 x 12
40 x 8 / 12.5 x 12
45 x 8 / 15 x 10

EZ Bar Cable Curl ss w/ Up-Right Row
50 x 10 / 95 x 12
57.5 x 10 / 95 x 12
65 x 8 / 95 x 12

Barbell Shrug ss w/ DB Concentration Curl
255 x 15 / 25 x 10
275 x 12 / 30 x 8
295 x 10 / 35 x 6
295 x 10 / 35 x 6

Nothing to fancy tonight, just a pretty good amount of volume to throw a sick pump into my shoulders. Traps already hurt so I think going heavy is going to be effective. Arms seem to filling out (finally) just got to keep at it. Attempting a new DL PR tomorrow. Cant wait to find out what 385lbs feels like.