It's a Marathon not a Sprint. Jared's Will to Improve

[jaredmus]

Weakness day- worked last night till 4 am, was real cold last 2 hours. Slept like a baby and hit the gym to hit arms and calves this morning!

CG bench press- 185(10)x2 sets 190(10)x2 sets 195(10)x2 sets 200(10) 205(10)x3 sets-- AKA GVT 10x10
Grenade ext- 2 sets of 12 reps
Vbar Pressdowns- 2 sets of 15

Gripforce Straight Bar Curls- 65,75,85(10) 85(10)-rest pause sets
Incline Hammer curls- 30(8)x3 sets
CG EZ bar spider Curls- 60(10)x2 sets 70(10)- 40 second rest periods
Machine Free Motion Curls- 2 sets of 12 reps

Calves 15 sets of 15 reps across three different machines, finished with 15 mins of cardio!
My GF just came back from visiting her family for 9 days, May have a free meal today not sure yet, not to worried either way

[The Solution]

Come on over.. i got leftovers

[jaredmus]

MM that looks good!

So hit up some Early Morning back and killed it!

Deadlifts- 405(8) 455(8)x6 sets - all conventional
Seal Rows- 170(9 reps) 170(15) AMRAP Drop to 135(20 reps)- crazy pump
Wide Neutral Grip Pull ups- 4 x8reps- 3 second negatives
Dante cable Rows- 75,100,100,100(15)
Rope Pullovers-40(12) x3sets SS with CG pulldowns 165(12)x3 sets

Bent over arms straight Rear Dumbell Flies- 15(15)x3 17.5(12)x2
Seated Cable Rear cable flies- 2 sets of 12
10 mins of cardio
KILLED this

[jaredmus]

Took off from tracking macros past two days, let myself have a few treats. some giffords Ice cream pizza Jan 1st
Today some steak, some frozen alexia fries and a pint of talenti with few pieces of chocolate. I really just wanted to chill out on my days off, spent some time with my gf and some friends I had not seen in a while . Didn't feel like tracking macros. Estimate I was about 5000 or so each day. So in past 9 days had 2.5 days no tracking weight is up about 5.5lbs in 24 days but levels off after three days of tracking again. Feeling great in the gym and feeling great mentally and other wise all is good! All in all I enjoyed the holiday's didn't stess still look and feel good. So I consider 2016 off to a great start..

[jaredmus]

Flat Bench press- 275 5x5 paused reps/// Sling shot- 315 3 sets x5 reps- Never used one interesting
15 degree incline dumbell press- 90(10)x3 sets

Decline Pin loaded HS press- 60,65,70(12)- 3 second squeeze at the top/ 3 second negative
Cable Side laterals- 4 sets of 10
Standing Barbell Press- 95(10)105(10)x2 sets--- after all the pressing/side laterals- this was great!
Incline dumbell Flies- 40(10)x2 45(10) DS 35(8) DS 20(12)
Dumbell Side Laterals- 30(10)x3 sets /// 30 second rest periods
finished with 4 sets of 12 push ups/feet elevated

10 mins of cardio.

Overall good workout, lots of energy/fullness/pump from all the food this weekend.

[IK9]

Did you get the slingshot as a gift?

Never tried Talenti.. looks fancy.. I see it all the time in stores but never pick it up lol

[jaredmus]

Did you get the slingshot as a gift?

Never tried Talenti.. looks fancy.. I see it all the time in stores but never pick it up lol

No my friend had it in the gym and I figured I'd try it out
Talenti- has a nice texture to it, and the sea salt caramel is really good, Bob will be able to advise better then me. As a brand I still like Haagen daaz and BnJ better

[The Solution]

No my friend had it in the gym and I figured I'd try it out
Talenti- has a nice texture to it, and the sea salt caramel is really good, Bob will be able to advise better then me. As a brand I still like Haagen daaz and BnJ better

You have ample hills in NY. son.. treat yourself. It will destroy B&J by a long shot.
Sea Salt caramel, hazelnut chocolate chip, salted peanut caramel, choc pb cup, southern butter pecan the top flavors from talenti IMO

[jaredmus]

You have ample hills in NY. son.. treat yourself. It will destroy B&J by a long shot.
Sea Salt caramel, hazelnut chocolate chip, salted peanut caramel, choc pb cup, southern butter pecan the top flavors from talenti IMO

Yeah buddy now that my Cals are up and Free meals are back in expect me to become and Ice Cream Jedi like you and Eric.

LEGS today- hyper focus

Squats- 315 6 sets x 7 reps
Leg Extension- 120,140,140,140(15 reps)
Hack Squats- 3pps(12) 3pps+25(12)
One Legged Leg Press- 45 ps(12)x3 sets SS with standing Leg curls 85(12)x3 sets

Walking dumbell Lunges- 50lbs dumbells +35lb chain around neck- 2 sets of 40 yards--- brutal
Seated Leg Curls- 140,150,160(12) SS with Abductors- 110(15)x3 sets

Finished up with 5 sets of free motion calf raises- 160(25)200(20) 240(15) 280(12) 300(12)
Overall good workout today, a tad tight, but thats expected as for the next few weeks my focus is on conventional deadlifting, making my leg days a tad tougher--- time for more foam rolling

[jpfaherty]

Talenti SSC is the bomb!!

Glad to see you let loose for a few days!! Great squat work too man!

[The Solution]

^^^ need to scoop that again soon

[jaredmus]

Talenti SSC is the bomb!!

Glad to see you let loose for a few days!! Great squat work too man!

^^^ need to scoop that again soon

One of the better ones out but I have yet to try
these
McConnels Salted Caramel chip
Graeters -salted caramel // caramel truffle gelato
Jennis - salted caramel

ALL OF WHICH I BET are damn good

[jaredmus]

Full POWER LIFTING DAY

Squats- 350(5)x2 370(4)x2 390(3) 405(3)
Deads- 495(5)x2 530(4)x2 545(3)
Flat Bench Press- 275(5)x2 285(4)290(4) 300(3)
Wide Grip Pull Ups- BW+45(5)x4 sets
4 sets of rope crunches with 12 reps!

Doesn't look like a lot but its some good weight being moved! Tmrw Chest and Triceps

[IK9]

Strong as fck dude. that white boy strength tho!

[jaredmus]

Strong as fck dude. that white boy strength tho!

Haha, haven't deadlifted after squatting that heavy in a while! and Bench in the same day was a good workout! So was today's


30 degree incline dumbell press- 105 6x6
Banded Flat Lying HS press - 2pps+25(5)x2 sets 2pps+35ps(5)x2 3pps(5)
45 degree incline Fly- 40,45,50,55(7)

Overehead French press- 90, 110,110(7)
Fat grip Vbar pressdown-70,80,90,95(7)
5 sets of calves on free motion sets of 12
10 mins of stepper to finish it off!
All in all another good one in the books!

[The Solution]

some serious strength in here.

[mhilliard44]

LMAO man, my family are big people too, my dad is 6 "1 255, my brother is 6"3 260. My sister is 5 "10 and athletic , I'm the little one

Muscle building is in your genes, my pops was about the same!

Looks like everything is going well for you man, keep on the grind and enjoying life

[jaredmus]

some serious strength in here.

Muscle building is in your genes, my pops was about the same!

Looks like everything is going well for you man, keep on the grind and enjoying life

Yeah man but whats crazy is my brother and dad are naturally really strong guys my bro can deadlift 500x8 no belt or wraps after not being in the gym for months. But IF I didn't lift I'd shrivel up

[NaturalPursuit]

beyond strong man!

[jaredmus]

beyond strong man!

Really trying to get all my strength back . Just finished day 3 of of PBP by Cliff Wilson, I really need to just stick with this, its the perfect program for me!

LEGS- 5-7 rep Range

Squats- 355(6) 365(6)x2 sets 365(7 reps)
Front Squats- 225(7 reps)x2 sets 245(7)
Hack Squats- 4pps(7) 5pps(7)
Leg Ext- 190,200,220,220(7) with 4 second squeeze
Standing Leg Curls- 125,135,145(7)
Lying LEg Curl- 160,190,200,210(7)
Barbell Glute Bridge- 315(7)x2

Side Laterals- 30,35,40,40(7)
Cable side Laterals- 2 sets of 7

Overall Feeling stronger and stronger each workout all is good!

[The Solution]

You get a present in the mail yet?

[jaredmus]

You get a present in the mail yet?

Just made it tonight review will be up tmrw as I have used this flavor before multiple times

[jaredmus]

Bent Barbell Rows- 225(7)240(7)x4 240(10)

way I like to do these= 2 plates+25(7)x2 3plates(7)x2
Wide Grip Pull Ups BW +25,30,30,35(6)
TBAR pulldown- 200,210,220,220(7)

Rear cable laterals- 3 sets of 8
Rear bent dumbell flies- 25(7)3
Dumbell Shrugs- 105(7)110(7)- 3 second squeeze at the top 3 second negative

Hammer curls- 50,60(7 reps) fat grip hammer- 45(7)x2 sets
Incline Dumbell curls- 35(7)x2 40(8)
Straight bar Fat Grip curls- 80(7)x3 80(11)
finished with 9 sets of various calf raises all in all good workout!

[jaredmus]

So almost finished my first week of PBP and LOVING IT!

10 degree Incline Dumbell press- 105(5) 110(5)x2sets 115(5)x2 sets- haven't touched those in a while
Flat bench press- 255(6)265(6)x3 sets
Incline Dumbell Flys- 50,55,55,60(7 )

French Press-90,100,100,110(7)
Vbar pressdown- 4 x7 reps

Overall PBP is great I like that I can really kill it on the workouts, hit the reps, and still have the full body powerlifting day, excited to get into next weeks block of 8-10. But really looking forward to week 4- 15-30 that is so out of my comfort zone should be pretty interesting!

[NaturalPursuit]

Cool to see your view and experience with PBP! I've only heard good things about it

[jaredmus]

Cool to see your view and experience with PBP! I've only heard good things about it

Yea so far so good, it alternates with legs, back and chest training each one I 3x in a week once a month then the rest of the weeks twice. The different rep ranges are great IMO , sticking to same/similar movements! I like it , I always do better with structure!


LEGS
Squats(felt super tight today, haven't squatted 3x in a week in some time)--- 365(5)x2 375(5) 380(5) 350(7)
Hack Squats- 4pps(6)X2 sets 5pps(6)
One legged horizontal leg press- 240,260(7)- really liking this movement

Standing Leg curls- 100,120,135,140(7)
Banded Deficit STiff legs- 195(7)215(7)225(7)235(7)
Seated Leg Curls- 150,180,200(7)

Rope Crunches- 4 sets of 10
Cable Leg raises- 2 sets of 10--- possibly my favorite ab exercise
Overall good workout

FIRST WEEK PBP- complete, thoughts- so far like I said earlier really good, next 2 weeks should be good, the 15-30 rep week will really challenge me thats for sure!

[The Solution]

15-30 rep week. Bring on high volume deads and squats.

[jaredmus]

15-30 rep week. Bring on high volume deads and squats.

for sure going to be a challenge, would like to do conventional deads sets 5x17 with 405. And for squats 275 5x17 thats going to be nuts!

[jaredmus]

Power DAY

Squats- 355(5)x2 , 375(4)x2 395(3) 410(3)

Deads- Conventional--- 500(5)x2 525(5)x2 545(5)--- not exactly what the program called for but felt right

Flat Bench Press-275(5)285(5)295(4)305(3)315(3)- happy with this
Standing Barbell Press- 135(5)x2 145(5) 155(5)
Cable Side laterals- 3 sets of 8 reps

Again doesn't look like a lot but the big 3 lots of weight being moved!

[jaredmus]

8-10 BACK +BICEP

Seal row- 185(8 reps)x2 190(8)x2 200(8) DS 135(10)
HS ISO HIGH ROW-115,130,140(10 reps)
Tbar Pulldown-180,185,190(10)
Rear Delt On medicine Ball- 3 sets of 10

In the corner tbar row- 125(10)150(10)175(10) DS 150(5) DS 125(5) DS 100(6)--- killer!
Spider Dumbell Curls- 35(10)x3 sets
Drag Curls- 50(10)x4 sets
Hammer curls 40(10)x2 sets
Cable Curls- 2 sets of 10 reps

finished up with 5 mins on the bike and 8 sets of calf raises. OVerall feels good pumps are great strength is going up!