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  1. #1
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Cupcakes and Deadlifts Reloaded!

    Welcome back my friends

    I'm sure 99% of the people who read this log have been following my logs for a long time, for the rest of you, here's a brief "about me".

    I'm a 100% life time natural bodybuilder who has had two competitive bodybuilding seasons. In my first season I won my novice class and came in fourth overall in my open class. My second season just ended this past October where I compete twice and placed 2nd and 3rd respectively in my shows (open class). I also compete as a natural powerlifter in the 181 and 165 classes. My highest total to date is 1195 (405/310/480). I'm 31 years old, married with three dogs, and try my absolute best to life a balanced bodybuilding life style. In this log you will see my adventures both in the gym and outside the gym. This will include training, food, and fun stuff outside of bodybuilding.

    Here are a couple pics from my last show this past season;





    Current plans/Goals

    My season ended roughly 6 weeks ago. I am up just about 9-10 pounds from my most depleted state. Unfortunately I have some lower body issues (hamstrings) that are preventing me from hoping right back into powerlifting. In the meantime I will be avoiding squats and attempting to rehab my hammies. My major focus will be bodybuilding this extended offseason but I will continue to enter powerlifting comps for fun when my body allows me to do so. I'm currently running BPaks MI40 Program which is heavily based around bodybuilding. This so happens to be exactly what I need right now.

    In the short term I hope to return to the powerlifting platform in March and October of 2015. Those dates are pretty much locked in unless my injuries don't allow me to do so. In the longterm I'm thinking I will return to the bodybuilding stage in April of 2017 or October of 2017. We shall see

    This will be a journal that is updated daily and will be used to track my training from today until the next time I step on stage. Thanks for following along
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  2. #2
    Registered User mussina123's Avatar
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    INNN of course brotha!
    My offseason journey as a college student: http://forum.bodybuilding.com/showthread.php?t=161109403

    IG: liftingismylife

    Going to college for Exercise Science-Pre Physical Therapy
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  3. #3
    Self proclaimed sorcerer Bnizzle163's Avatar
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    2rd!
    *Professional comic book geek* *semi-pro cartoon collector* *full time nerd*

    My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501

    Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com

    IG: @Bnizzle163
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  4. #4
    Registered User phillysteak's Avatar
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    phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000) phillysteak is just really nice. (+1000)
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    How did I miss 1st?!?!

    You know I am F'IN INNNNN!!!!!!
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  5. #5
    Banned The Solution's Avatar
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    Always following my main man! Cant wait to run into you again in March.
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  6. #6
    Prep Coach NaturalPursuit's Avatar
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    Always following my bro!
    advertising not permitted
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  7. #7
    Registered User jaredmus's Avatar
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    NEED FOOD PICS or this is not happening
    nurse that injury man!
    Trying to improve day in and day out.

    MY youtube-://www.youtube.com/user/JaredBodyB/videos

    My instagram-- JaredBB22
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  8. #8
    Registered User offroadatv200's Avatar
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    Aww yeah! Heal up those hammies brother. Cant wait to see where this log goes!
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  9. #9
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by jaredmus View Post
    NEED FOOD PICS or this is not happening
    nurse that injury man!
    Originally Posted by offroadatv200 View Post
    Aww yeah! Heal up those hammies brother. Cant wait to see where this log goes!
    Nursed them long enough! Now trying light rehab with weighted movements, stretching and heat Did lying and seated leg curls the other day with light weight and felt decent! We'll see!
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  10. #10
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    BPak MI40 - Day 4 Shoulders/Tris

    Tempo: 4:0:1:0 on all lifts unless otherwise noted

    Rest: 40 seconds between each set unless otherwise noted

    NOS Sets: Essentially drop sets with 20% reduction

    DB Side Laterals

    20 x 8
    20 x 8
    20 x 8
    20 x 8 DS 15 x 8 DS 12.5 x 6 DS 10 X 6

    Reverse Pec Deck

    70 x 8
    70 x 8
    70 x 8
    70 x 8 DS 60 X 8 DS 50 X 6 DS 40 X 7

    Cable Side Laterals

    20 X 12
    20 X 12
    20 X 12
    20 X 12

    HS BH Press

    70PS X 8
    70PS X 8
    70PS X 8
    70PS X 8 DS 60PS X 6 DS 50PS X 5 DS 25PS X 6

    Tricep Pushdown

    100 x 8
    100 x 8
    100 x 8
    100 x 8 DS 80 x 8 DS 60 x 8 DS 40 x 8

    Lying Cable Skull Crushers

    70 x 8
    70 x 8
    70 x 8
    70 x 8 DS 60 x 8 DS 50 x 6 DS 40 x 6

    Machine Dip

    180 x 10
    140 x 15
    130 x 15
    130 x 15

    2 Arm DB Kickback

    20 x 8
    20 x 8
    20 x 8
    20 x 8 DS 15 x 8 DS 12.5 x 8 DS 8 x 8

    MISC

    The pump and MMC from this program is bananas!! Can't wait to hit all 40 days of this before I head on vacation! Loving the bodybuilding type program right now while I get my hammies right. Feeling great mentally but my body is a piece of junk ha.
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  11. #11
    Team General Mills Vytis's Avatar
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    In for the cupcakes.
    Team General Mills
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  12. #12
    Grandpa Yoda deltpecx's Avatar
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    Originally Posted by Vytis View Post
    In for the cupcakes.
    This!

    BRB......brewing coffee!
    She approached with her hand extended,. I slowly stepped back. "No" she said. "I just want to shake your hand. You're amazingly gorgeous." As she walked by me she copped a biceps feel.


    1st Place Masters Over 60 Bodybuilding 2014
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  13. #13
    Banned The Solution's Avatar
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    4 second negatives are like screaming FUUUU in your head during them.
    Good work

    now...
    we need cupcakes.
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  14. #14
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by Vytis View Post
    In for the cupcakes.
    Originally Posted by deltpecx View Post
    This!

    BRB......brewing coffee!
    Originally Posted by The Solution View Post
    4 second negatives are like screaming FUUUU in your head during them.
    Good work

    now...
    we need cupcakes.
    Soon, I promise
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  15. #15
    Doozy IK9's Avatar
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    Wheeeeeeee!
    Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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  16. #16
    Registered User ilovethe80s's Avatar
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    In, and excited to see you back on the platform
    CSCS

    845@132 | Wilks 429.55
    Meet lifts : Squat 275 | Bench 170 | Dead 400

    Journal : http://tinyurl.com/80s-lifting-journal

    mom to 3 boys / spend my life at grocery store crew
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  17. #17
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by ilovethe80s View Post
    In, and excited to see you back on the platform
    I feel like you Laura! lol my body is a piece of junk right now No offense of course
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  18. #18
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    BPak MI40 - Day 6 Back/Hamstrings

    Tempo: 4:0:1:0 on all lifts unless otherwise noted

    Rest: 40 seconds between each set unless otherwise noted

    NOS Sets: Essentially drop sets with 20% reduction

    Deadlift

    315 x 5
    315 x 5
    315 x 5

    CG Lat Pulldown

    140 x 8
    130 x 8
    130 x 8
    120 x 8 DS 100 x 8 DS 80 x 8 DS 60 x 8

    Cybex Machine Row

    130 x 8
    130 x 8
    120 x 8
    120 x 8 DS 100 x 8 DS 90 x 8 DS 70 x 8

    Two Arms DB Row - 2 second hold at top

    30 x 8
    30 x 8
    30 x 8
    30 x 8 DS 25 x 5 DS 20 X 4 DS 15 X 4

    Horiztontal Leg Press

    140ps x 8
    140ps x 8
    140ps x 8
    140ps x 8 DS 115ps x 8 DS 90 x 5 DS 45 x 8

    Seated Leg Curl

    70 x 8
    70 x 8
    70 x 8
    60 x 8 DS 50 x 8 DS 40 x 6 DS 30 x 6


    MISC

    Tempo on all the back movement had my biceps burning like hell too! Loving this program.

    Hamstrings felt okay during DL but I'm taking it easy. All deadlifts were done beltless, just trying to get form down again. DL strength is kind of depressing, but it'll come back eventually. I pulled 480 at my last meet and I'd say I'm probably good for 405 right now, ugh.

    Still working on strengthening the hammies with the ham curls
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  19. #19
    Banned The Solution's Avatar
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    Yup....
    Slow eccentrics on back = BRUTAL
    on that early morning grind
    have a good weekend brotha.
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  20. #20
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    Originally Posted by The Solution View Post
    Yup....
    Slow eccentrics on back = BRUTAL
    on that early morning grind
    have a good weekend brotha.
    You too my man.
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  21. #21
    Prep Coach NaturalPursuit's Avatar
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    Originally Posted by jpfaherty View Post
    BPak MI40 - Day 6 Back/Hamstrings

    Tempo: 4:0:1:0 on all lifts unless otherwise noted

    Rest: 40 seconds between each set unless otherwise noted

    NOS Sets: Essentially drop sets with 20% reduction

    Deadlift

    315 x 5
    315 x 5
    315 x 5

    CG Lat Pulldown

    140 x 8
    130 x 8
    130 x 8
    120 x 8 DS 100 x 8 DS 80 x 8 DS 60 x 8

    Cybex Machine Row

    130 x 8
    130 x 8
    120 x 8
    120 x 8 DS 100 x 8 DS 90 x 8 DS 70 x 8

    Two Arms DB Row - 2 second hold at top

    30 x 8
    30 x 8
    30 x 8
    30 x 8 DS 25 x 5 DS 20 X 4 DS 15 X 4

    Horiztontal Leg Press

    140ps x 8
    140ps x 8
    140ps x 8
    140ps x 8 DS 115ps x 8 DS 90 x 5 DS 45 x 8

    Seated Leg Curl

    70 x 8
    70 x 8
    70 x 8
    60 x 8 DS 50 x 8 DS 40 x 6 DS 30 x 6


    MISC

    Tempo on all the back movement had my biceps burning like hell too! Loving this program.

    Hamstrings felt okay during DL but I'm taking it easy. All deadlifts were done beltless, just trying to get form down again. DL strength is kind of depressing, but it'll come back eventually. I pulled 480 at my last meet and I'd say I'm probably good for 405 right now, ugh.

    Still working on strengthening the hammies with the ham curls
    I bet you'll be pulling 5 plates in no time my man! Letting everything heal up is a smart move!
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  22. #22
    Registered User mhilliard44's Avatar
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    IN for this JP, get those hammies better!! Looking forward to seeing your progress with the MI40 program!
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  23. #23
    Registered User guestsaint's Avatar
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    nice
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  24. #24
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    Originally Posted by NaturalPursuit View Post
    I bet you'll be pulling 5 plates in no time my man! Letting everything heal up is a smart move!
    I'm honestly not in a rush. I'm enjoying the more bodybuiler type programming right now and when I feel 100% healthy I'll really start pushing the big three. I dont think I've squatted in a bout a month now and I'm okay with it. I'll rebuild from the bottom when the time comes!
    Originally Posted by mhilliard44 View Post
    IN for this JP, get those hammies better!! Looking forward to seeing your progress with the MI40 program!
    Loving the program. My back has NEVER been as sore as it's been the last few days from my last back session.
    Originally Posted by guestsaint View Post
    nice
    Yeah buddy
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  25. #25
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    BPak MI40 - Day 10 Quads/Calves

    Tempo: 4:0:1:0 on all lifts unless otherwise noted

    Rest: 40 seconds between each set unless otherwise noted

    NOS Sets: Essentially drop sets with 20% reduction

    Leg Press SS Leg Ex

    3pps x 8 SS 130 x 8
    3pps x 8 SS 130 x 8
    3pps x 8 SS 130 x 8
    3pps x 8 SS 130 x 8

    Seated Calf Raise

    80 x 8
    80 x 8
    80 x 8
    80 x 8

    Smith Machine Lunges

    25ps x 15
    25ps x 15
    25ps x 15
    25ps x 15

    Hack Squat

    85ps x 8
    85ps x 8
    85ps x 8
    85ps x 8 DS 50ps x 6 DS 25ps x 7 DS Machine x 8

    Standing Calf Raise

    300 x 8
    300 x 8
    300 x 8
    300 x 8

    MISC

    Today did not start off well lol. I meant to set my alarm 20 minutes earlier than normal to get a little cardio in this AM but instead set it for 40 minutes later hahaha. So I was about an hour behind schedule with everything. The beauty if MI40 is that it only takes 40 minutes so I didn't really rush, just decided I'd be 40 minutes late to work ha. I did take out squat because I'm not ready for it yet.

    I DID however do lunges, albeit very light, but that's a huge plus because the position of a lunge is what would bother my left hamstring the most in the past and it didn't bother me today. I went with smith lunges to be safe though when the program called for DB lunges. All good though, progress is progress!
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  26. #26
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    Tempo Hacks are no joke my man, you know the pain
    Great looking work this AM
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    Originally Posted by The Solution View Post
    Tempo Hacks are no joke my man, you know the pain
    Great looking work this AM
    This... tempo hacks are killer! This is what happens when I don't get to be on the boards as much, I miss all the fun you've been having!!! Keep nursing that hammie, it'll be back to 100% before you know it!
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  28. #28
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    Originally Posted by The Solution View Post
    Tempo Hacks are no joke my man, you know the pain
    Great looking work this AM
    Originally Posted by wrkoutfrq View Post
    This... tempo hacks are killer! This is what happens when I don't get to be on the boards as much, I miss all the fun you've been having!!! Keep nursing that hammie, it'll be back to 100% before you know it!
    Thanks dudes! Slowly but surely making my comeback
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  29. #29
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    BPak MI40 - Day 9 Back/Hamstrings

    Tempo: 4:0:1:0 on all lifts unless otherwise noted

    Rest: 40 seconds between each set unless otherwise noted

    NOS Sets: Essentially drop sets with 20% reduction

    Underhand Cable Row

    130 x 8
    130 x 8
    130 x 8
    130 x 8
    110 x 8 DS 90 x 5 DS 70 x 6 DS 50 x 7

    DB Row

    70 x 12
    55 x 15
    55 x 15
    55 x 15

    Overhand BB Row

    135 x 8
    135 x 8
    135 x 8
    135 x 8 DS 115 x 8 DS 95 x 8 DS 45 x 8

    BPAK Lat Pulldown

    140 x 8
    140 x 8
    140 x 8
    140 x 8 DS 120 x 5 DS 90 x 5 DS 70 x 8

    DB RDL's

    50 x 8
    50 x 8
    50 x 8
    50 x 8

    Seated Leg Curl

    80 x 8
    80 x 8
    80 x 8
    80 x 8 DS 60 x 6 DS 40 x 5 DS 20 x 8

    Standing Leg Curl

    40 x 8
    40 x 8
    40 x 8
    40 x 8 DS 30 x 8 DS 25 x 6 DS 20 x 4

    MISC

    Went up on pretty much all hamstring exercises today and through in RDL's for the first time since injuring myself. Went very light with them but the stretch felt good. I think strengthing the hamstrings is working much better than just plain old rest. Not going to squat until the new year though, so I'll have a lot of ground to make up. Ugh.
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  30. #30
    Grandpa Yoda deltpecx's Avatar
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    Loving the drop sets!

    Does this program have any super setting?
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