JayDouble's offseason / contest prep journal

[JayDouble67]

Hey guys!!

My name is Jon. I was previously active on this forum for many years. I had to step away for a while for personal reasons. But I am back and now under this screen name.

I have always been into bodybuilding and training. However, I had always struggled with my weight due to bad eating habits and trying to stay big for college football. I was able to go from a FAT 287 lbs to right around 221 lbs on my own and not really following a strict bodybuilding diet.

this past year I finally did what I had been dreaming of and stepped on stage in my first ever bodybuilding show! i went from a soft and fat 221 lbs to a SHREDDED and full 185 lbs on stage! I did the OCB Yankee Classic in Massachusetts in July 2013. for that show I took 1st place Debut Class, 2nd place Novice Class, and 3rd place Open Tall Class!! not too bad for my first show!!

Three short weeks later I competed in the NGA Flamingo Bodybuilding Championships in Miami, FL. I was even more PEELED than the first show. I filled out much better and was much drier! I ended up placing 1st place Novice Class, 1st place Open Light-heavy weight Class, and won the Most Muscular Award for the show! I missed winning the Overall and my NGA Pro Card by only a few points!

this year my goal is to win my natural pro card in either the IFPA or the NGA. I hope you all will follow my journal and get some motivation from my intensity. I also hope to learn and be motivated by everyone here on the forums!

the attached photo is my before and afters from beginning last year's prep!

[JayDouble67]

Today's diet:

Meal 1
- 17 oz egg whites
2.5 oz dry measure oatmeal

Meal 2
6 oz ground turkey breast
3.3 oz cooked brown rice
broccoli

Meal 3
6 oz ground turkey breast
3.3 oz cooked brown rice
broccoli

Meal 4 (pre workout)
6 oz ground turkey breast
30 grams almonds
veggies

Meal 5 (post workout)
8.3 oz cooked brown rice
2 servings Gaspari Nutrition MyoFusion protein (50g protein)

Meal 6
17 oz eggwhites
15g almonds
broccoli

Bed!!

[JayDouble67]

I did legs today and CRUSHED IT!!!

I wont be posting weights right away in my journal because I am a firm believer that the actual weight I push doesn't matter...as long as I hit failure in the desired rep range.

Hacks
3 x 7-9

Leg Press
3 x 10-12

Single Leg Leg Extension
2 x 13-15 per leg

Dropset Walking DB Lunges
2 x 10-12 per leg
drop to bodyweight x 8-10 per leg

lying leg curl
2 x 7-9

seated leg curl
2 x 10-12

standing leg curl
2 x 13-15 per leg

calf press
2 x 7-9

donkey calf
2 x 10-12
superset last set with standing calf raise 8-10

and walking will be a chore tomorrow!!!

[hossjob]

BEAST MODE! Jon great to see you here. Looking forward to seeing more of your journal bro!

[tank316]

I did legs today and CRUSHED IT!!!

I wont be posting weights right away in my journal because I am a firm believer that the actual weight I push doesn't matter...as long as I hit failure in the desired rep range.

Hacks
3 x 7-9

Leg Press
3 x 10-12

Single Leg Leg Extension
2 x 13-15 per leg

Dropset Walking DB Lunges
2 x 10-12 per leg
drop to bodyweight x 8-10 per leg

lying leg curl
2 x 7-9

seated leg curl
2 x 10-12

standing leg curl
2 x 13-15 per leg

calf press
2 x 7-9

donkey calf
2 x 10-12
superset last set with standing calf raise 8-10

and walking will be a chore tomorrow!!!

SOLID WORK....and I cant walk either today!!

[rantorcha]

Everyone and their contest prep plans are giving me a bit of the bug. Very interesting. hmmmm

PS - Walking is for the weak. lol

[hossjob]

Everyone and their contest prep plans are giving me a bit of the bug. Very interesting. hmmmm

PS - Walking is for the weak. lol

I like what I'm hearing here RA

And Jon, we all know you're not posting weights because you don't want us to feel weak. Jon's a beast. I have the pleasure of training with him a few times a year and he always impresses me with his HULKING strength.

[JayDouble67]

SOLID WORK....and I cant walk either today!!

thanks Tank!! always bringing the pain in the gym!

Everyone and their contest prep plans are giving me a bit of the bug. Very interesting. hmmmm

PS - Walking is for the weak. lol

RA jump on the band wagon! you know you love cardio ;-)

I like what I'm hearing here RA

And Jon, we all know you're not posting weights because you don't want us to feel weak. Jon's a beast. I have the pleasure of training with him a few times a year and he always impresses me with his HULKING strength.

thanks Hoss! I have my strong points...but also have many weaker bodyparts. As long as the muscles grow, I don't care how much weight I use!

[JayDouble67]

all meals are the same as yesterday...

300g protein
140g carbs
21g fat added

right now my protein sources have been mostly egg whites, turkey breast, chicken breast, and the occasional ground beef. I actually found a butcher locally that is selling ground beef at 97% lean! good stuff

Carbs have been coming from brown rice, sweet pots, oatmeal, and Ezekiel bread.

fats are usually from almonds. if I do peanut butter, I might eat the whole jar!!

[JayDouble67]

eating my preworkout meal now

and looking forward to taking my Superpump 3.0 to get amped up for my Chest / Delts / Abs session in about an hour!!

[JayDouble67]

off to train!

will update the workout later!!

[JayDouble67]

Killed it yet again tonight!! Fueled by Superpump 3.0. pumps are unreal with this product!

I follow Eric Broser's Power/Rep Range / Shock (PRRS) program! it is an awesome system!

here is tonights workout:

MINI CHEST / DELTS / ABS

BB BENCH PRESS
2 x 7-9 reps

HAMMER STRENGTH INCLINE PRESS
2 x 10-12 reps

CABLE CROSSOVER SS W/ PUSHUPS
2 x 13-15 SS W/ BW pushups to failure

FACE DOWN ON BENCH REAR LATERAL RAISE
2 X 7-9

STANDING DB LATERAL RAISE
3 X 10-12

HAMMER STRENGTH FRONT MILITARY PRESS REST PAUSE
2 X 10, REST 15 SEC X MAX. REST 30 SEC X MAX

AB CRUNCH MACHINE SS W/ LYING BENT LEG HIP RAISE
2 X 16-20 / BW X MAX

LYING SIDE CRUNCH
1 X MAX PER SIDE

30 MIN STAIRMILL

[jpfaherty]

I'm in brotha!!

You from MA? If so, what shows are you competing in this year? We may share the same stage

[JayDouble67]

I'm in brotha!!

You from MA? If so, what shows are you competing in this year? We may share the same stage

thanks for following!

i am from MA. I was going to do the OCB Spirit of America in April but some personal life issues came up and i wasn't able to focus completely. So I went back into offseason mode. which is always fun being able to eat and get big!!

i may look at a couple shows in the fall. but im not sure if they will be in MA or not.

What shows are you looking at?

[JayDouble67]

Had a late night last night seeing some friends i haven't seen in a while. a little behind on my meals. But i am always determined to get them all in. Gotta eat to GROW!

[jpfaherty]

thanks for following!

i am from MA. I was going to do the OCB Spirit of America in April but some personal life issues came up and i wasn't able to focus completely. So I went back into offseason mode. which is always fun being able to eat and get big!!

i may look at a couple shows in the fall. but im not sure if they will be in MA or not.

What shows are you looking at?

Word!

OCB Boston Battle and OCB Cape Cod Classic (Setp/oct)

I competed at SOA a few years ago, loved that show!

[JayDouble67]

Word!

OCB Boston Battle and OCB Cape Cod Classic (Setp/oct)

I competed at SOA a few years ago, loved that show!

I'll be at the SOA this year. i know a few people competing

I did the OCB Yankee Classic last year and then the NGA Flamingo in Miami

[JayDouble67]

another successful workout in the books! Fueled by Gaspari Nutrition's Superpump 3.0!

here it is:

MINI LATS / BI'S / TRI'S

RG PULLDOWN
2X7-9

WG BB ROW
2 X 10-12

SEATED CABLE ROW SS W/ STIFF ARM PULLDOWN
2 X 10-12 ON EACH

V BAR CABLE PUSHDOWN
3 X 7-9

SEATED 2 ARM OVERHEAD DB EXT
3 X 10-12

BENT ROPE EXT SS W/ ONE ARM RG PUSHDOWN
2 X 13-15 / 7-9

FRONT DBL BICEP POSE CABLE CURL
2 X 7-9

ALT DB CURLS
3 X 10-12

CABLE PREACHER CURL REST PAUSE
1 X 7-9
REST 15 SEC X MAX
REST 30 SEC X MAX

20 MIN STAIRMILL

[JayDouble67]

today is an off day from training for me. which means more protein and less carbs


325g protein
75g carbs
21g added fats

[JayDouble67]

Brought the pain tonight in the gym! It was busy and motivating as always!!

I should note that I have been following Eric Broser's (forum name "sixthsense") Power Rep Range Shock training program for about 9 years and have had amazing results. this week happens to be a shock week which is full of supersets, dropsets, rest-pause sets, and a few other advanced training techniques!

Here it is:

SHOCK WEEK

CHEST / FRONT-SIDE DELTS / CALVES

SMITH BENCH TO CLAVICLES 5+ SECOND NEGATIVE
205 X 8
205 X 7

INCLINE DB FLYES SS W/ FLAT DB PRESS
55 X 12 / 90 X 9
60 X 12 / 95 X 8
60 X 12 / 90 X 7 (FELT GOOD SO I WENT FOR THIS 3RD SET!!!)

HS INCLINE PRESS DROPSET
230 X 9, DROP 180 X 7
230 X 8, DROP 180 X 6

WG BB UPRIGHT ROW DROPSET
90 X 12, DROP 70 X 8
90 X 12, DROP 70 X 8

ALT DB FRONT RAISE SS W/ STANDING DB LATERAL RAISE
30 X 9 / 40 X 9
30 X 9 / 40 X 9

**DELTS FELT LIKE THEY WERE GONNA POP!! AWESOME PUMP!

STANDING CALF RAISE SS W/ SEATED CALF RAISE
240 X 12 / 135 X 12
240 X 11 / 135 X 10

30 MIN TREADMILL

[hossjob]

Great journal so far Jon.

I am seriously loving SuperPump 3.0 and Anavite.

Have you tried SuperDrive? I've used half a serving the last 2 days for cardio. It's STROOOONG.

[jpfaherty]

You've been ont he same program for 9 year?!

Or do you mean off and on over those 9 years?

[JayDouble67]

Great journal so far Jon.

I am seriously loving SuperPump 3.0 and Anavite.

Have you tried SuperDrive? I've used half a serving the last 2 days for cardio. It's STROOOONG.

Thanks Kyle! Doing my best up here in MA!

Superpump 3.0 is of the charts! loving it as well

never tried superdrive. but i think i have some at home that i will have to give a whirl!

[NaturalPursuit]

IN bro!!! SIIIICK azz avi!!!!

[JayDouble67]

You've been ont he same program for 9 year?!

Or do you mean off and on over those 9 years?

JP, i have been using P/RR/S for the majority of the time. The best thing about it is that the body is always guessing because of the different training styles each week. you should give it a try sometime!

[JayDouble67]

IN bro!!! SIIIICK azz avi!!!!

Thanks Bro! Appreciate the support!!!

[JayDouble67]

I am proud to announce that I will be representing Gaspari Nutrition as a Board Rep/Ambassador for this amazing brand! This has been a dream of mine to represent a top notch supplement company for a very long time. I have worked my ass off for many years to change and sculpt my physique and all of that hard work seems to be paying off! I cant thank Gaspari Nutrition enough for this opportunity. Also a big thank you to board member Eric (sixthsense) Broser for this opportunity!!

Here is what we are trying to do as described by Gaspari Nutrition Lead Rep/Brand Ambassador Eric (sixthsense) Broser:

"Although traditionally we would be called a "Board Rep Team," the term I have assigned to us is "Brand Ambassador Team." While we will be happy to discuss Gaspari products where appropriate and assist with the which, how-to's, and when's, our MAIN OBJECTIVE is going to be to serve bodybuilding.com members in any way we can to help them reach their goals. We will actively seek out people who need assistance with their training, diet, motivation, etc, and will be open to answer any question you want to bring to us, whether on the board or through PM'S. Each member of my team also have a social media (and Body Space) presence on places like FB and Twitter and can also be reached there as well."

[JayDouble67]

Here is my Bio posted earlier today by Sixthsense in the "Gaspari Nutrition About to Launch New Team of Brand Ambassadors" in the company promotions section. (I would link it but because I changed my screen name, I don't have enough posts under this name yet! haha!)

Jon Douglas

-Age: 34
-Years Training: 16 years
-Titles Won or best placings:
2013 OCB Yankee Classic - 1st place Debut Class; 2nd place Novice Class; 3rd place Open Tall Class
2013 NGA Flamingo Bodybuilding Pro/Am Championships - 1st place Novice Class; 1st place Light Heavy Weight Division; 2nd place Overall; Most Muscular Award
-Favorite Fitness/Training-type quote:
"If you have a dream, pursue it! Even if it takes years to come to fruition! when that dream becomes a reality, all of the hard work will be 100% worth it in the end!"

"Dedication, Discipline, Determination...3-D Mentality"

"Fat and disheveled is no way to go through life"

-Any certifications, degrees, or special achievements related to this industry: My biggest achievement in this industry would be my transformation from a soft and fat 221 lbs to a ripped and shredded 185 lbs on stage as well as growing both physically and more importantly mentally!

[tank316]

Tear it up brother!!!

[JayDouble67]

Todays workout kicked ass!!! KILLED IT!!!

SHOCK

LATS / TRAPS / REAR DELTS / ABS

ONE ARM DB ROWS REST PAUSE
110 X 9
REST 15 SEC X 7
REST 30 SEC X 7
125 X 9
REST 15 SEC X 6
REST 30 SEC X 6

BW WG PULLUPS SS W/ RACK DEADLIFTS
BW X 12 / 315 X 9
BW X 10 / 365 X 7

WG SEATED CABLE ROWS DROPSET
160 X 12
DROP 140 X 8
160 X 12
DROP 140 X 8

SEATED RG ROW MACHINE REST PAUSE
300 X 12
REST 15 SEC X 10
REST 30 SEC X 10

DB SHRUG SS W/ FACE DOWN ON INCLINE REAR LATERAL RAISE
100 X 12 / 35 X 9
100 X 12 / 35 X 7

INCLINE BENT LEG RAISE SS W/ CRUNCH WITH 25LB PLATE BEHIND HEAD
2 SETS - BW X MAX / BW+25 X MAX

25 MIN STEPMILL