"Pursuit of Perfection" Journey to a 2012 Overall Win

[Justin.Martin]

Welcome back everyone. I have decided to start up a prep log again. I have been training hard and eating pretty well since my show in September. I have set some new PRs and had some pretty solid gains over the past few months.

Current Stats are:
Weight - 150lbs (up 17lbs)
Height - 5'6

Bench - 195lbs x 1 still my weak point. have done DB 95s x 2
Squat - 315lbs x 1 havent been able to go that heavy in a while due to a knee injury but coming back strong
DL - 335lbs x 2 conventional. back is my strong point.

I will be following a 7 day split which I have used in the past. I feel like it gives me the strongest gains and allows for great workouts all week long.

Monday - Legs (Squats)
Tuesday - Heavy Chest + Triceps
Wednesday - Shoulders + Biceps + Traps
Thursday - Legs (DL)
Friday - Chest + Triceps (volume)
Saturday - Heavy Pull
Sunday - Rest

I will be posting my daily workouts and once I get my diet back in tune, I will start posting my daily Protein, Carb, Fat, and Calorie intake as well.
I will also try to do a monthly photo update to show my size gains.

I will be taking Serious Mass, Glutamine, Creatine, a Pre Workout, BCAAs and Insuload during this time. That also includes standard whey shakes.

If you have any questions about my training, eating or sugguestions, post them up. I look forward to hearing from you all.

[Justin.Martin]

Squat (below parallel)
135 x 10
185 x 10
225 x 10
250 x 5+2+3

Close Foot Leg Press
6 plates x 12
10 plates x 12
14 plates x 12
16 plates x 12

Standing Calf Raise (on smith machine)
135 x 20 x 4

Seated Hamstring Curl
145 x 15 x 3

Single Leg Dumbbell Calf Raise
50 x 10 per leg
60 x 10 per leg
BW both legs 50 reps

Ab workout

I have really been trying to push my depth with weight lately on my squats. Still having some minor knee pain but nothing a few ibuprofen cant fix. I felt like I had some really good burn in my legs and the next two days my calves have been on fire. All in all a great day in the gym.

[Justin.Martin]

DB Flat Bench Press
30 x 12 warm up
60 x 6
70 x 6
80 x 6
85 x 6
90 x 3 negative last rep

Incline Barbell Bench Press
95 x 8
135 x 8
155 x 4

Seated Cable Cross Over ss w/ DB Push-Up
17.5 x 20 / natural grip x 20
22.5 x 15 / neutral grip x 15
27.5 x 12 / reverse natural grip x 12

Incline DB Fly
30 x 15
40 x 10

Dips
45lbs x 9+5+1
BW x 15
BW x 15

Reverse Grip Single Arm Press Down
10 x 20 per arm
10 x 20 per arm

Chest felt so tight by the end of the Incline DB Fly. Failure had been achieved and the muscles felt great. Feeling really good today. Soreness has set in and its a sure sign of a good lift the day before.

[CHRIS925]

IN! Lookin' solid brah... keep killin' it. I'll check back in

[tsajdak]

Alright, here we go. That's what I'm talking about. Kill it Justin

[Justin.Martin]

IN! Lookin' solid brah... keep killin' it. I'll check back in

Thanks CHRIS. I have some pretty solid people and pros in my corner giving advice and motivation, so I can't wait to see what I can bring to the stage next spring.

Alright, here we go. That's what I'm talking about. Kill it Justin

What can I say Trevor, you along with a few others this past weekend, inspired me to push myself even harder. Thank you.

[Justin.Martin]

Seated Barbell Military Press
Bar warm-ups
75 x 12
95 x 10
115 x 6
135 x 3
135 x 3
135 x 3

Arnold Press
40 x 8
45 x 8
50 x 7

DB Hammer Curl ss w/ Seated Lateral Raise
50 x 8 / 20 x 10
55 x 8 / 20 x 10
60 x 8 / 20 x 10

Laying Rear Delt Fly ss w/ Straight Bar Curl
25 x 12 / 50 x 10
30 x 10 / 50 x 10
30 x 10 / 50 x 10

Did the curls slow and with a hold at the top. Nice and controlled

Barbell Shrug ss w/ Up-Right Rows
135 x 20 / 65 x 10
135 x 20 / 75 x 10
135 x 20 / 75 x 10

I have found that the slow, high rep, pause shrugs work a lot better for me than just high weight. I get the most burn and just feel better about the reps that way.

DB Shrug
40 x 40 just a burnout at the end for good measure.

I finished off the workout with some ab work. Training my core 3 times a week right now to make sure they pop come next spring. I'm not leaving any doubt come stage time next spring. Still feeling great and looking forward to a Hamstring filled leg day today once I get off work.

[Justin.Martin]

Sumo Dead Lifts
135 x 15
185 x 12
225 x 10
250 x 10

Close Foot Hack Squat ss w/ Glute Ham Raise
140 x 10 / BW x 12
180 x 10 / BW+15 x 10
230 x 10 / BW + 25 x 8

Straight Leg Dead Lift
135 x 10
135 x 10
95 x 15

Dumbbell Hamstring Curl ss w/ Calf Press
50 x 15 / 270 x 20
55 x 15 / 360 x 20
60 x 15 / 360 x 20
60 x 15 / 360 x 20

Seated Calf Raise
90 x 40 x 2

Workout felt pretty aggressive today. Limping out of the gym was a sure sign that I killed it today. Hamstrings officially crushed. Calves had a great pump as well. Walking for the next 2 days should be fun.

I actually tracked my food for the day and I ate pretty good. Put down a lot of carbs for the leg days. Numbers are 78.7g Fat, 212g Protein, 547.5g Carbs, 3800 Cals. My morning weight was 148lbs. I have 31 weeks of bulk time left before I start a contest diet. I would love to gain a solid pound a week before I start dieting. Gotta eat big if you want to get big. I will see how my body likes all these carbs over the next few days and then adjust my intake according. Getting some solid rest tonight and looking forward to a big chest day tomorrow.

[Bnizzle163]

Dem carbz ! Lookin solid in here bro.

[zbert]

good to see you back Justin and looks like you have really made some solid improvements. 17lbs is great stuff man.

[Justin.Martin]

Dem carbz ! Lookin solid in here bro.

Yea man. All those carbs really helped out yesterday. Tough day in the gym.

good to see you back Justin and looks like you have really made some solid improvements. 17lbs is great stuff man.

Thanks Z. I am just eating big and lifting big at this point. I really want to make a point with my 2012 season. I have some pretty great people in my corner training with me daily. Should be a great off season.

[Justin.Martin]

Incline DB Bench Press
60 x 5
70 x 3
80 x 3
85 x 2
85 x 3 (last rep spotted and slow negative)

Flat DB Bench Press
60 x 8
70 x 5
75 x 4
80 x 3 (negative last rep)
85 x 3 (last rep spotted and slow negative)

V-Bar Push Down ss w/ Seated Cable Cross-Over
57.5 x 15 / 22.5 x 15
65 x 15 / 27.5 x 12
72.5 x 15 / 32.5 x 10

Decline Skull Crusher ss w/ Decline Close Grip Bench
50 x 12 / 50 x 12
55 x 12 / 55 x 12
60 x 10 / 60 x 10

Drop Set Incline DB Press
40 x 15 + 30 x 12 + 20 x 12
40 x 15 + 30 x 10 + 20 x 13

Had a pretty good pump today at the end of the workout. Chest was swollen, triceps were tight and I just felt great. Food was pretty good today as well, up until dinner. Decided to have pizza for dinner. Off season, so I am not to worried about it. Training heavy pull back day tomorrow so maybe the extra fat and carbs will do me some good tonight. Over 3000 cals before the pizza for the day, so not to bad.

[Justin.Martin]

Wide Grip Pull-Ups
BW x 10
BW+25 x 8
BW + 35 x 6
BW + 45 x 4+2
BW x 14

Bent Over Barbell Rows
135 x 12
165 x 12
185 x 10

Close Neutral Grip Lat Pull Downs
110 x 10
130 x 8
150 x 6

One Arm Dumbbell Rows
100 x 8
110 x 8
120 x 6

Reverse Grip EZ Bar Curl
65 x 8 (wide)
65 x 8 (close)
65 x 8 (wide)

Straight Arm Pull Down ss w/ Incline Dumbbell Curl
57.5 x 10 / 25 x 8
65 x 9+1 / 30 x 6
65 x 7+3 / 35 x6

Cable Pull-Ins
20 x 12
25 x 12
30 x 8

Was a pretty quiet day in the gym. Mostly had the gym to myself which was nice. Workout went pretty well but it felt like it was missing something. We will see how I feel tomorrow. Arms still have a good pump to them several hours later which is nice.

Food has been solid the past few days. Thursday - 3800+ cals, Friday - 3900+ cals, Today - 3900+ cals. My body is loving this food. I feel stronger every day and I am just going to keep pushing it. Weight has been steady despite the increase in food.

I have a freakishly high metabolism and I hate it. I want to give it a full week on this many calories a day before I tweak the food again. I am shooting for a pound per week over the next 30 weeks. Its reasonable but I am going to have to work my butt off to maintain the increase in calories as I get use to them.

Like Ronnie said, "You gotta eat big, if you wanna be big" or something like that.

[Justin.Martin]

Had a pretty good Easter. Got to relax all day. Woke up feeling my lats pretty tight, which was awesome. I got in some really good meals today and ate just under 3900 calories again today. Protein was a little down but still got in 500+g carbs today. Training Legs tomorrow. Gonna get my squat on. Carbing up all day tomorrow too. Ready for another great week of training.

[Justin.Martin]

Barbell Squat
135 x 10
185 x 8
225 x 6
250 x 4
275 x 2

Leg Press
8 plates x 12
12 plates x 10
16 plates x 10
20 plates x 8 <----New PR so I figured I would film it. hope you like it



DB Hamstring Curl
50 x 15
60 x 15
70 x 15
80 x 12

Standing Calf Raise(on smith)
185 x 20 x 3

Leg Extension(burnout)
115 x 30 reps

My squats I felt sucked a little tonight. I tried to go a little heavier than I have since my knee problem, but ended up losing it in my lower back. So I decided to push it on the leg press. Really wanted to see what I could do tonight. Motivation really picked up after failing on my squat goals for the night. Legs hurt pretty good as I left the gym tonight. Setting new PRs always makes for a good night in the gym.

Food has been great over the past week. Leg day means increased carbs so here is today's numbers.

114g Fat, 548.6g Carbs, 184.5g Protein, 4037 calories. Feeling great right now. Cant wait to see all this growth over the next several months. 152lbs this morning. On the Rise.

[zbert]

Way to handle your business on leg press man, your squats might not have been where you wanted them but you made up for it. Its all about progression.
Your food intake is ridiculous homie, see how you are making those gains with that food intake.

[Justin.Martin]

Heavy Dumbbell Flat Bench Press
warm-ups
70 x 6
80 x 4
90 x 2
100 x 2 (touched...) PR

Heavy Dumbbell Incline Bench Press
60 x 8
70 x 6
80 x 4
50 x 10

Flat Dumbbell Fly ss w/ V-Bar Press Downs
40 x 12 / 65 x 12
35 x 15 / 72.5 x 12
30 x 20 / 80 x 12

Decline Skullcrusher ss w/ Decline Close Grip Bench Press
50 x 12 / 50 x 12
55 x 12 / 55 x 12
60 x 12 / 60 x 12

Cable Cross Over ss w/ BW Dips
22.5 x 15 / BW x 15
22.5 x 15 / BW x 15

Pretty solid chest day. Went into the gym with a lot on my mind so I really had to get my head right before I touched the weights. I knew I wanted to push to 100s today so I just started a little heavier than normal. My buddy just had to make sure I didnt let the weights go outward. I really need to get use to heavier weights on my chest movements. Gotta grow the chest, its lacking.

Food was a little lighter today, scale jumped up 3lbs after Sunday and Mondays food. Today's numbers looked like this - 109g Fat, 468.2g Carbs, 211g Protein, 3746 Cals.

Training Shoulders, Traps and Biceps tomorrow. It will be a good time. I am throwing in some big movements and I am really going to push it.

[Justin.Martin]

Way to handle your business on leg press man, your squats might not have been where you wanted them but you made up for it. Its all about progression.
Your food intake is ridiculous homie, see how you are making those gains with that food intake.

Thanks Z. Legs really felt it today. Just trying to grow. While the food maybe a little ridiculous, I can bet money that I will be down 2lbs tomorrow morning. I will be over 4500 calories by the end of May. I hate my metabolism at times.

But I am going to hang in there and keep going strong. I really appreciate your comments and motivation. Thanks again man.

[Justin.Martin]

Clean and Press + Behind Head Press
75 x 8
85 x 8
95 x 6
105 x 6

Arnold Press
40 x 8
50 x 8
55 x 5

Side Lateral Raise ss w/ Laying Rear Delt Fly
15 x 12 / 25 x 10
15 x 12 / 25 x 10
20 x 10 / 25 x 10

Dumbbell Spider Curls
25 x 8
30 x 8
35 x 6

Fat Grip Barbell Curl ss w/ Up-Right Rows (smith)
55 x 8 / 75 x 12
65 x 8 / 95 x 10
75 x 6 / 95 x 10

Face Pulls ss w/ Barbell Shrugs
50 x 15 / 195 x 15 x 3

Today was a pretty good workout. Those Clean and Press + Behind Head Press really put a good burn into my shoulders at the start. Didnt really take into account how many total presses it would be till I got done with the second round. Shoulders looked great with a big pump. I can see them being a big point for me next year

Food went bad tonight after the gym. I decided to go ahead and have a little cheat meal I guess you could call it. Number for the day are as follows:
157.25g Fat, 535.5g Carbs, 187g protein, 4242 calories.

Feeling bloated and full after dinner. Hopefully my body can use the extra during legs tomorrow. But hey its off season, I need to gain some weight.

[Justin.Martin]

Sumo Dead Lift
135 x 10
185 x 10
225 x 10
250 x 5
275 x 3
300 x 2

Glute Ham Raise
BW x 15
BW+15 x 12
BW + 20 x 10

Straight Leg Dead Lift
135 x 15
135 x 15
135 x 12

Leg Extension ss w/ DB Hamstring Curl
130 x 12 / 60 x 15
130 x 12 / 70 x 12
130 x 12 / 80 x 7 (failure)

Standing Calf Raise (on smith)
185 x 20 x 40

Definitely hit failure tonight. My legs are crushed. I can tell that I will be in a lot of pain come tomorrow and this weekend. Had a really long day at work and I am just tired overall. Calling it a night and looking forward to a Big Chest day tomorrow.

Oh and I ate a ton of food again today, but I needed it.
133.7g fat, 578.65g carb, 195.3g protein, 4239 calories.

Eat, Sleep and Train.

[Justin.Martin]

So I had a bit of a long weekend due to a training exercise that we had to conduct all weekend. I was unable to upload my Friday workout and I was unable to get a back workout in on Saturday. So here is my Friday Chest day.

Incline Dumbbell Bench Press
Warm ups
65 x 8
75 x 6
80 x 4
80 x 2
80 x 2+2 spotted
50 x 12

Flat Dumbbell Bench Press
70 x 6
80 x 4+1 spotted
60 x 10
50 x 12

Dumbbell Kickback ss w/ Incline Dumbbell Fly
20 x 15 / 30 x 12
25 x 12 / 35 x 12
25 x 12 / 35 x 12

Cable Press Down ss w/ Cable Cross-Over
65 x 12 / 22.5 x 15
72.5 x 12 / 27.5 x 15
80 x 10 / 32.5 x 10

Dumbbell Push-Ups
BW x 20
BW+20lb chain x 15
BW+20lb chain x 15
BW+20lb chain x 13+2(BW)

BW Dips
BW x 20, 16, 14 (60 sec break)

Solid workout chest felt good all weekend.

I will be starting a Scivation NOVEM log this week in the supplements section on the forums. I cant wait till tonights leg day. After a long weekend all I want to do is train. Should be a good week.

[Justin.Martin]

Leg Extension
115 x 20 x 5 (pre-exhaustion)

Squat
135 x 15
165 x 15
185 x 12
225 x 8

Close Foot Leg Press
8 plates x 15
12 plates x 15
14 plates x 12

Dumbbell Hamstring Curl ss w/ Standing Calf Raise
60 x 15 / 185 x 20
70 x 15 / 185 x 20
80 x 15 / 185 x 20
85 x 15 / 185 x 20

Went with a pre-exhaustion leg day. Pumped as much blood as possible into my legs before doing any other movements. Legs never lost a super tight pump the whole time. It was really hard to squat with any kind of depth so I kept the weight a little lower and really took the full range of motion. Legs havent been this tight in a long time. Love the feeling.

Food went really well today. 91g Fat, 581.9g Carbs, 179.55g Protein, 3791 cals. mmmmhh.....Carbs....

[zbert]

way to pre-exhaust the legs first then go into your main movements man. It is a good switch up from the norm and really gets the blood in those legs and makes you feel every rep. Dont always have to go heavy to build muscle, way to handle your business

[wrkoutfrq]

dude i am beyond jealous of those macros... i gained ~1lb a week on 2700kcal a day, and thats with some light cardio 6 days a week too! (may have hypothyroidism though, we'll see)

anyway, awesome to see you in the gym pounding them weights, packin on some serious mass

[rich55]

Hey Justin, your progress is VERY evident and I'm excited to see what you can do this year in the gym. Keep it up! Great lifts and keep that form strict. Take care of that knee man. Let's catch some legs some time soon. Quad sweep attack!

[Justin.Martin]

way to pre-exhaust the legs first then go into your main movements man. It is a good switch up from the norm and really gets the blood in those legs and makes you feel every rep. Dont always have to go heavy to build muscle, way to handle your business

Definitely feeling yesterdays workout today man. Legs are still pumped and super tight. It feels amazing.

dude i am beyond jealous of those macros... i gained ~1lb a week on 2700kcal a day, and thats with some light cardio 6 days a week too! (may have hypothyroidism though, we'll see)

anyway, awesome to see you in the gym pounding them weights, packin on some serious mass

Thanks Bro. Never left the gym just spent time working on form, range and tried mixing it up for a while. I felt that it was time to get this back up and running.

Hey Justin, your progress is VERY evident and I'm excited to see what you can do this year in the gym. Keep it up! Great lifts and keep that form strict. Take care of that knee man. Let's catch some legs some time soon. Quad sweep attack!

Thanks Rich, we totally need to hit a leg day soon. The knee has been doing great and the extra time I spend stretching has really helped I think. Just trying to get quads like yours man. 10.5 weeks for you, cant wait.

[Justin.Martin]

Flat Dumbbell Bench Press
Warm-ups
70 x 6
80 x 4
90 x 3
100 x 2 (lightly spotted. almost got them clean)
80 x 5

Incline Dumbbell Bench Press
60 x 8
70 x 6
80 failed
70 x 5
70 x 3

Rope Press Downs ss w/ Flat Dumbbell Fly
57.5 x 10 / 30 x 12
65 x 10 / 40 x 10
72.5 x 8 / 50 x 8

Close Grip Barbell Bench Press
95 x 12
105 x 12
115 x 10
135 x 6

Cable Cross-Overs ss w/ Cable Kickback
27.5 x 12 / 10 x 15
32.5 x 12 / 10 x 15
35 x 8 / 10 x 15

Burn Out Dips
BW x 20 , 17, 17 done...

Feeling big in the gym afterward. Great Lift, Great Energy and a Great Pump. Heres a little pic from today with my buddy Iceman. Sorry its a little blurry.



Doing Work and growing every day in the gym.

You gotta eat big if you want to be big. numbers for today are 154g Fat, 573.4g Carbs, 198g Protein, 4427 cals. What a great way to end the day after a rough day at work.

[andyboi]

Damn mate, those are some macros!!! Quite similiar to mine on my high carb day!!

Also looking jacked as! I have to catch up hardcore.

[Justin.Martin]

Damn mate, those are some macros!!! Quite similiar to mine on my high carb day!!

Also looking jacked as! I have to catch up hardcore.

Thanks Bro. my metabolism is crazy. I can tell you that my body is loving all the extra carbs. I feel stronger and have more push in my workouts.

[Justin.Martin]

Clean and Press + Behind Head Press
85 x 5
95 x 5
115 x 4
135 x 2

Seated Military Press (on smith)
115 x 8
135 x 6
145 x 5
145 x 4

Front Lateral Raise ss w/ Reverse Grip EZ Bar Curl
25 x 15 / 45 x 12
30 x 12 / 55 x 12
35 x 10 / 65 x 10

Up-Right Row ss w/ Hammer Strength Machine Curl
70 x 12 / 60 x 8
80 x 10 / 65 x 6
90 x 10 / 65 x 6

Face Pull ss w/ Cable Curl
57.5 x 15 / 50 x 12
62.5 x 12 / 55 x 10
67.5 x 10 / 45 x 12

Barbell Shrugs
185 x 15 x 2
205 x 15 x 2

No food log today. ****ty day at work and afterward. Tomorrow is a new day. Bed.....