JayDouble's offseason / contest prep journal

[JayDouble67]

Tear it up brother!!!

Thanks Tank!!! demolished it today!!!

[JayDouble67]

today I trained legs. Wednesday is usually my rest day but tomorrow will be a long day of work and it would've been tough to squeeze in a serious leg session. I will rest tomorrow. needless to say I had an amazing workout!!

I have been using Gaspari Nutrition's newest preworkout, superpump 3.0 and am absolutely loving it! the pumps are insane and I have noticed that I am extremely focused throughout my workout! I also feel like I could train all day long on this stuff!!

[JayDouble67]

TODAYS WORKOUT!

SHOCK: LEGS

LEG EXTENSIONS SS W/ DB WALKING LUNGES
225 X 12 / 45s x 10 per leg
245 x 12 / 45s x 10 per leg

HACK SQUATS DROPSET
3 plates x 9
drop 2 plates x 6
3 plates x 8
drop 2 plates x 6

SINGLE LEG HORIZONTAL LEG PRESS 1 1/2 REPS
180 X 9
180 X 8

SEATED LEG CURL REST PAUSE
140 X 9
REST 15 SEC X 7
REST 30 SEC X 7
160 X 9
REST 15 SEC X 6
REST 30 SEC X 6

SINGLE LEG STANDING LEG CURL DROPSET
60 X 9
DROP 40 X 6
60 X 9
DROP 40 X 6

that's all she wrote! came home and had my Gaspari Myofusion shake and some Anavite!

[JayDouble67]

Off day from the weights today. and boy do I need the rest!!

back at it tomorrow. I love Fridays in the gym because it seems that only the dedicated people are training on Friday nights!!

[Slackadjuster]

Good stuff in here!

[jpfaherty]

Just realized you're an Gaspari Rep! Good stuff man.

I'm gonna try that super pump 3.0 once I get my hands on it! Not sure my local joint has it yet. I effin love GlycoFuse. If you don't use it I suggest you start

[JayDouble67]

Just realized you're an Gaspari Rep! Good stuff man.

I'm gonna try that super pump 3.0 once I get my hands on it! Not sure my local joint has it yet. I effin love GlycoFuse. If you don't use it I suggest you start

Thanks JP! the superpump 3.0 does rock! I used glycofuse and love it!

as it turns out...the Gaspari thing has fallen through. its all good though! I will still use their products as they are awesome!!

[JayDouble67]

was away from my computer for a couple days! but had some crazy training sessions!

Friday I did a SHOCK workout for chest/delts/abs.

Today I did SHOCK for Bis/Tris. for this workout I did supersets of a bi exercise with a tri exercise...had a crazy pump!

[JayDouble67]

Workout:

SHOCK

BIs / TRIs

ALT DB CURL SS W/ SEATED OVERHEAD DB EXT
45 X 9 / 90 X 10
50 X 7 / 110 X 7

90 DEGREE BB PREACHER CURL SS W/ V BAR PUSHDOWN
70 X 12 / 90 X 12
70 X 11 / 90 X 12

BENT OVER ROPE EXT DROPSET
150 X 15
DROP 120 X MAX
DROP 100 X MAX
150 X 13
DROP 120 X MAX
DROP 100 X MAX

ONE ARM MACHINE CURL DROPSET
70 X 9
DROP 50 X 5
70 X 8
DROP 50 X 5

15 min HIIT on Stairmill

[JayDouble67]

30 min fasted cardio in the books!

Today is the St. Paddy's Day Parade and I will be partaking in the festivities!!

[JayDouble67]

Rest day yesterday...

Today was POWER

CHEST / FRONT / SIDE DELTS / CALVES

FLAT DB BENCH
100 X 6
110 X 6
120 X 6
125 X 5

SMITH INCLINE BENCH
225 X 6
255 X 5
255 X 5

WEIGHTED DIPS
BW+90 X 6
BW+90 X 6

SHOULDER WIDTH UPRIGHT ROW
135 X 6
145 X 6
145 X 5

DB MILITARY PRESS
75 X 6
80 X 6
80 X 6

STANDING CALF RAISE
300 X 9
300 X 9

DONKEY CALF RAISE
505 X 6
505 X 6

20 MIN STAIRMILL

[JayDouble67]

Its been a few days since i posted. Ive been caught up on some other obligations.

Training has been goong really well and i am happy with how i look this far into my offseason! Still lean and showing some abs!

I will update training when i have some more time!

Stay motivated my friends!!!

[JayDouble67]

Back home and smoked my legs tonight!!

Hacks
270 x 9
320 x 8
320 x 7

Single Leg Leg Press
230 per leg x 12
270 x 12
270 x 10

Leg Extensions
120 x 15
120 x 13

Abduction Machine
130 x 18
130 x 16

Lying Leg Curl
100 x 9
120 x 9
120 x 7

Seated Leg Curl
120 x 12
140 x 12

DB Stiff Leg DL
80 x 15
90 x 14