Jonny Shap's Getting Ripped with Sub -Q ***Official Fusion Bodybuilding Log***

[Black_Dread]

done.

Awesome! so 5 days in. what are you noticing about SUB-Q

[jonnyshap]

Awesome! so 5 days in. what are you noticing about SUB-Q

the main thing so far, hunger control...that was biggest difference of anything. when i tried cutting with out anything... i would always sercome to the hunger. like way more that i needed to eat that day... now i am less hungry still have energy to work/lift. so i am def enjoying the sub q.

[jonnyshap]

DAY 6

LEG DAY

Leg Press
4 plates x12
6 plates x10
6.2 plates x6
6.6 plates x4

squat
95x10
115x8
135x6
155x4
185x2

leg extensions
double 120x12 3 sets
single 60x6 2 sets

reverse leg extensions
50x8
60x8
65x8

calves
110x12 4 sets

abs

no cardio since i did legs....diet still on check.. tomorrow will be week 1 done

[Black_Dread]

the main thing so far, hunger control...that was biggest difference of anything. when i tried cutting with out anything... i would always sercome to the hunger. like way more that i needed to eat that day... now i am less hungry still have energy to work/lift. so i am def enjoying the sub q.

good deal! and nice leg workout!

[jonnyshap]

DAY 7

chest, cardio, tri's

warm up-stretching

db flat bench
60x12
70x10
80x8

db fly super setted with bb bench
35x8 135x8 3 sets each

incline bb
135x12
155x8
185x4
225x2 pr'd like a boss

cardio, elliptical.. 11min 1mile

rope pull down
30x12
35x12 2 sets

vbar push down
50x12
65x12 2 sets

today has been perfect so far, gym was great.

last week starting weight 252
today weight 248 for a 4lb decrease
lowest weight of the week, day 5 (Sunday) 246

lets kill another week!

[Gym God]

DAY 7

chest, cardio, tri's

warm up-stretching

db flat bench
60x12
70x10
80x8

db fly super setted with bb bench
35x8 135x8 3 sets each

incline bb
135x12
155x8
185x4
225x2 pr'd like a boss

cardio, elliptical.. 11min 1mile

rope pull down
30x12
35x12 2 sets

vbar push down
50x12
65x12 2 sets

today has been perfect so far, gym was great.

last week starting weight 252
today weight 248 for a 4lb decrease
lowest weight of the week, day 5 (Sunday) 246

lets kill another week!

Nice job on the numbers!

[Black_Dread]

yeahhh weight loss! keep it up!

[kenny878]

yeahhh weight loss! keep it up!

this

[jonnyshap]

day 8

had good back/bi day- really exhausted from todays work, will post more detail log tomorrow night night

[jonnyshap]

day 9

delts/traps/cardio/abs/tri's

db seated press
40x12
50x10
60x8

arnolds
35x8
40x8
45x8

side raises
15x10
20x10 2 sets

reverse cable flies
10x10 3 sets

cardio - 12min 1mile

ab machine
15x15 2 sets
20x15 3 sets

vbar push down
57.5 x 12 3 sets

rope pull down
30 x 12 3 sets

another great work, still popping 2 caps twice a day, plenty of energy still... diet is good still..

[jonnyshap]

day 10

leg day

squat
95x10
135x8
155x6
185x4

leg extension
dbl-130x12 160x12
sng- 60x6 65x6 70x6

reverse leg extension
dbl-65x10 2 sets
sngl-50x10 2 sets

abs

seated calf raises
100x15 5 sets

no cardio today since i did legs..still 2 caps when i wake up and another about 430pm

onto the weekend

[Black_Dread]

nice couple of workouts! are you resting at all this weekend? or going to hit the gym

[jonnyshap]

nice couple of workouts! are you resting at all this weekend? or going to hit the gym

no, i don't like to sit still... i don't do back to back same movements tho... like push day 1 then pull day 2 then push day 3 then legs day 4, so chest gets hit like every 4th day... etc...

[Gym God]

no, i don't like to sit still... i don't do back to back same movements tho... like push day 1 then pull day 2 then push day 3 then legs day 4, so chest gets hit like every 4th day... etc...

I'm like you as well with not wanting to sit still, but sometimes we need a reminder that we 'may' need that rest. Here is a good article from Chris Aceto --> http://forums.rxmuscle.com/showthrea...s-amp-Strength

[jonnyshap]

I'm like you as well with not wanting to sit still, but sometimes we need a reminder that we 'may' need that rest. Here is a good article from Chris Aceto --> http://forums.rxmuscle.com/showthrea...s-amp-Strength

very nice read...

[jonnyshap]

DAY 11

chest tri's cardio

bb bench flat
135 (bands) x 12
185 (bands) x 6
225 x 6 PR for reps, goal is 10
185x 6

Cable Flies
27.5x10
32.5x10 2 sets

Iso-Lateral Wide Grip Hammer Strength Machine
140x10
180x8 4 sets

peck deck
115x10 3 sets

1 mile cardio 12.5 minutes

vbar push down
50x12
65x12 2 sets

rope pull down with max pull out at bottom
30x12 3 sets

[Gym God]

DAY 11

chest tri's cardio

bb bench flat
135 (bands) x 12
185 (bands) x 6
225 x 6 PR for reps, goal is 10
185x 6

Cable Flies
27.5x10
32.5x10 2 sets

Iso-Lateral Wide Grip Hammer Strength Machine
140x10
180x8 4 sets

peck deck
115x10 3 sets

1 mile cardio 12.5 minutes

vbar push down
50x12
65x12 2 sets

rope pull down with max pull out at bottom
30x12 3 sets

Thank you sir for posting.

[jonnyshap]

day 12

back/cardio/bi's/abs

Pull-ups
bwx6 3 sets
bw+25x6 2 sets

seated row machine
130x12
160x10
190x8

dual pulley pull down
60x10 4 sets

seated cable row
100x10 3 sets

cardio 1mile - 14min

hammer curls
35x8
25x8

1 armed barbell curls
bbx8 2 sets
bb+10x8 2 sets

bent over curls
30x10 3 sets

seated machine curls
115x12 3 sets

abs

[jonnyshap]

day 13

delts/traps/tri's

standing bb mil press
65x12
75x10
85x8
95x6

side raises
15x12 2 sets
20x12

reverse dual pulley cable flies
10x10
15x10

front raises with bb
45x10 3 sets

standing db press
25x10
30x10

no cardio, legs are sore and tomorrow is leg day

bb shrugs
135x15 2 sets
185x12

db shrugs
60x12 2 sets

vbar push down
57.5x12 3 sets

rope pull down
30x12
35x10

tanned 5min lulz

blog post
I haven't lost any weight since last week. I am still at 250lbs, but i feel/look like i lost "fat".. hopefully
I can get a body fat test tomorrow to see where I am.. is it possible to lose fat but not weight?

[Gym God]

blog post
I haven't lost any weight since last week. I am still at 250lbs, but i feel/look like i lost "fat".. hopefully
I can get a body fat test tomorrow to see where I am.. is it possible to lose fat but not weight?

Absolutely! You're in the gym training building muscle. Muscle weighs more than fat.

[Black_Dread]

nice workouts!

[jonnyshap]

Week 2, Day 14

Legs/Abs

Squat
95x12
115x10
135x8
155x6

Leg Press
4platesx10
6platesx10 2 sets

reverse single leg curl
50x10
60x10
70x10

leg extensions
130x12 2 sets

calf raises
90x12 2 sets
110x12 2 sets

abs

blog entry

weight stayed the same this week, no change in that, still taking 2 sub q's at a time.

[jonnyshap]

Week 2, Day 15

chest tri's

bb bench

135x12
185x10
225x7pr'd, getting closer to 10 reps

cable flies

27.5x10 3 sets

incline bb
115x8 3 sets, chest was pretty sore from bb flat bench

hammer stregnth incline machine (wide)
180x10 2 sets
200x10

tried cardio, legs are sore from working legs yesterday, gonna give the a couple days off b4
I do cardio again.

tri's

rope pull down then extend out
35x12 sets

vbar push down
50x12 3 sets

db skull krushers
15x12
20x12 2 sets

[jonnyshap]

Week 2, Day 16

back bi's abs

bent over row bb (warm up)

65x10
95x10

Lat Pull Down Down Double PUlley
60x10
70x10
60x10

Seated Row Machine
-In Grip
130x10 2 sets
-Wide Grip
100x10 2 sets

Standing Lat Row (cable)
65x10 2 sets
80x10

Wide Grip Pull Down
130x10
100x10

db curls
30x10
25x10
20x10

1 armed bb curls
bbx10 3 sets

seated double curls machine drop set
130x10 100x10 70x10

bent over db curls
30x10 3 sets

abs (progressive weight)

[jonnyshap]

weekend update

been busy with work over the weekend, have been to the gym and wat, will get back into logging form tomorrow or monday

[jonnyshap]

week 2, day 19

chest/tri's

135x12
155x10
175x8
195x6

cable flies
30x12 3 sets

cable cross over
35x12 3 sets

hammer strength machine
180x8 3 sets

vbar push down
65x12 3 sets

rope pull down
40x12 3 sets

felt good today, bought some more ON whey, order another bottle of zuus should have that in a couple days , looking forward to back/bi's tomorrow, as they got a new pull up bar there... off to sleep, haven't been off work since tuesday, not off again thill thursday... sub q def makes it easier not to eat at work... night

[Gym God]

week 2, day 19

chest/tri's

135x12
155x10
175x8
195x6

cable flies
30x12 3 sets

cable cross over
35x12 3 sets

hammer strength machine
180x8 3 sets

vbar push down
65x12 3 sets

rope pull down
40x12 3 sets

felt good today, bought some more ON whey, order another bottle of zuus should have that in a couple days , looking forward to back/bi's tomorrow, as they got a new pull up bar there... off to sleep, haven't been off work since tuesday, not off again thill thursday... sub q def makes it easier not to eat at work... night

Thanks for the updates! Yes, SUB•Q tends to have that effect on some - but rememberm, eating is a good thing. .... what flavor ON whey are you using?

[Black_Dread]

nice workout!

[jonnyshap]

week 2, day 20

back/bi's/light abs

warm up pull ups

Single db row
60x10 3 sets

Seated Row Machine
130x10 3 sets

Double Pulley Lat Pull down
60x10
70x10
60x10

seated double pulley row
80x10 3 sets

db curl super set w/ 1 arm bb curl
25 x 10 / bb x 10 3 sets each

burn out seated curl machine
110 x 12 80 x 12 50 x12

light abs

tanning bed 5 minutes

ON double rich chocolate when i got home

[Gym God]

ON double rich chocolate when i got home

...nom...nom...nom...