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

[NaturalPursuit]

Love how your focusing on keeping the tension on the working muscle…completely agree! I feel once you hit a certain level of strength you need to or else hypertrophy becomes secondary

[jaredmus]

Love how your focusing on keeping the tension on the working muscle…completely agree! I feel once you hit a certain level of strength you need to or else hypertrophy becomes secondary

Yeah No doubt about it!


BACK DAY TODAY
Wide Grip Pull-ups- BW(10)BW+20lbs(8)BW+30(8)BW+40(8)BW+45(8)
Conventional Deads-475(10)x3 sets- 1 minute rest periods--- FELT LIKE CARDIO
Wide Grip Pulldown-210,215,215(10)
Dumbell Seal rows- 60(10)x3 -- did these with a semi pronated grip-- killer
Leverage Iso High row- 1plates+35(12)x3 sets--- done sort of like a dante row
Barbell Seal row-145(12)165(10)x2 205(8)

Finished with Abs- 3 sets of 12 rope Crunches SS with 3 sets of 12 hanging leg raises

NOTES:--- Today was one of the best workouts I have had in a very long time

[jaredmus]

figured I'd throw up an updated pic of how chubby I am getting and loving it all along the way, workouts have been much better since focusing on hypertrohpy, sorry for the face was taken during a video as you can see , this isn't an ogus half natty lighting/edit/filter all raw

[jaredmus]

Standing 1 arm dumbell press(no belt) 60,65,65(8 reps)
Side Laterals braced against 90 degree bench-20(12)x2 25(12)x2
Cable Side Laterals- 1 set x15 , 2 set x12( cable weight not relative)
Front Kettlebell Raise-30(12)x2 sets

Incline Dumbell Curls-30(12)35(10)35(12)
Cable Curls-(simulating Incline Curl) 3 sets of 12
Reverse Grip Curl-60,70(12)
Leverage Preacher curl-3 sets of 12

8 sets of forearm curls--overall hell of a workout today fast paced and to the point. Goal is to bring these fore arms up believe it or not. When you have big forearms and your lean and veiny they look sick!

Frank Mcgrath goals

[jaredmus]

warm up leg ext- 4 sets of 15{100lbs}

Walking Lunges-115(25 steps each leg) 125(25 steps each leg) 145(12 steps) Dumbells 55lbs(25 steps)
Leg Ext- 4 sets of 15(with real weight)
One leg leg press- 1pps+25(12)x2
Squats-275(8)285(8)300(8)315(8)---- feels great squatting at the middle/end -- use much more quad
Adductors- stack x 4sets of 12
Lying One leg leg curl-70(10)x3 /// Both legs 170(12)x3

Finished with 6 sets of calf raises 15 reps each set with slow negatives and strong holds at the top

Felt great, really letting the muscle work its terrific!

[NaturalPursuit]

Looking lean and THICK dude!!! Tremendous work

[jaredmus]

Looking lean and THICK dude!!! Tremendous work

thanks man, just trying to keep improving, this is a good BF for me to stay at while growing IMO!


CHEST +TRICEP

Flat Bench Press-275(7)285(7)x2--- very controlled
45 degree Incline Dumbell press-100(6)x3--- paused reps at the bottom
Banded 15 degree incline Dumbell press-65(10)x2 sets--- brutal

Cable Crossovers SS with flat machine press- 3 sets of 12

Vbar ext-3 sets of 12
Overhead french press-60(15)70(15)x2 sets--- 45 second rest periods!
Cable Kickbacks- 3 sets of 10
Dips SS with pushups- 3 sets of 10---- this is brutal way to finish

Great workout

[IK9]

Doing some good work in here.. progress pic = $$

[jaredmus]

Doing some good work in here.. progress pic = $$

thank you, pretty happy with the body comp considering zero cardio 3400 cals a day and a cheat meal once every 8-9 days
Today Had a great workout except.... I ripped my hand open doing some deadlifts(guess thats what happens when your lifting heavy)
I just want to add in that the flavor of this is exceptional , today I woke up early(7 am) ate, then went back to bed till 1030, then took my xtend then hit the gym and had a scoop intra. The flavor and mixability is damn near perfect, not artificial not to tart.

CG pulldowns-215(10)230(10)x3
Conventional deads-495(8)515(8)530(6)--during 6th rep I felt the skin tear apart under my right index finger{so bandaged it up)

Barbell seal rows-145(12)185(8)x2sets 195(10)
Dante Cable rows-100(15)110(15)120(12)130(12)--- this is becoming my new favorite exercise
Rear Dumbell Fly-15(15)20(15)x2 25(12)
Rear Cable Fly- 4 sets of 12
Rear Peck deck - 3 sets of 12
Machine Low Neutral grip row- 4 sets of 12(all done with no feet on the ground) all back
Finished with 2 sets of 15 rope face pull

Overall despite ripping apart my hand, it turned into a phenomenal workout with a great pump!

[jpfaherty]

BRO!! You are looking swole as fuark in that MM!! damnnnnnnnn

[jaredmus]

BRO!! You are looking swole as fuark in that MM!! damnnnnnnnn

Thank you sir, just trying to make some noticeable changes


LEGS-
Squats-315,325,335,345(8) 305(12)
Hack Squat- 4pps+25(8) 5pps(8)
Smith Front squat-2pps(8) 2pps+10(8)--- did these with a slight pause
Leg ext-200(15)x3
Dumbell Stiff leg-120(10)x3
Adductors- full stack 3 sets of 10
Barbell RDL- 235,255,275(12)

Not bad today

[jaredmus]

Incline Barbell Bench press-225(8)x4 sets--bringing these back in as my main focus
Flat Bench-275(5)x3 sets
Incline dumbell press- 100(6)x4== not thrilled but not to upset as it was my third pressing movement
Peck Deck -3 sets of 10
Incline Cable Flys(20 degree bench) 3 sets of 12--- always "felt" these starting to bring them back

Leverage Shoulder Press Machine- 2pps(10)x3
Side dumbell laterals-30,40x3(8 reps)
Cable Side laterals-3 sets of 10
Seated cable press-2 sets of 12

Dips-3 sets of 10( 3 second negative)
CG push ups-3 sets of 15
Vbar ext-4 sets of 10

Great workout lots of volume felt pretty good

[jaredmus]

Deadlifts- 545(4)x2 565(4)575(4)585(4) hams still a tad sore from my RDL's just 2 days ago
Seal Row-195(8)x3 205(7)210(7)
Pull Ups- 4 sets of 10 reps
HS Leverage Row- 2pps(12)x3 sets
Reverse Grip Non supported Pulldown-180(12)x3 sets-- this is a great movement!
Rope Cable Pullovers- 3 sets of 12

Smith Machine shrugs- 2pps(15)x3 sets-- I do these super slow and controlled
REar Dumblell Fly-20(12)x3
Rear Cable Fly-3 sets of 12

Crazy pump, felt amazing had to force myself to stop

[NaturalPursuit]

Shoulda just kept pushing haha just kidding…awesome work as always man! With your current BF levels you can push some nice adaptations!

[jaredmus]

Shoulda just kept pushing haha just kidding…awesome work as always man! With your current BF levels you can push some nice adaptations!

Agree good place to be to build muscle and always 5 weeks away from looking good at the beach at least in my eyes 5 weeks of cutting would put me in a nice spot.

[jaredmus]

ARM DAY--- For me this is sort of like a recovery day from the heavy pressing and deadlifting all week(multiple times a week I should say)
And back in the day I use to see videos on RX/MD and think why are all these guys using cable and its prob because their shot from lifting all the compound lifts all week


Triceps--- Vbar Ext-88lbs(10)x4 sets
Incline Dumbell ext- 25,30,35,40(8)
French press- 90,100(10)
Overhead Straight Bar cable ext-2 sets of 10
Dips- 55 reps(4 sets)

Incline Dumbell Curls-30(12)35(8)x2
SPider Ez bar Curls(close grip) 60(10)x3 sets
Hammer Curls-40(8)x3--- super slow negatives
Dumbell Preacher Curl-35(10)40(10)

Overall pretty good workout , really wish my arms would grow

[jaredmus]

Well ...Injuries


so past few days at work, or at home my knee that I injured last year(ACL) has been super stiff and really bothering me.
So if you look at my past few workouts I haven't squatted more then 335 in weeks! which is rare use to be doing 365 multiple days per week for 15-20 sets over 2-3 workouts.

So today....

started with walking barbell lunges- 115,125,135,145(30 meters) knee was bothering me a little
Squats-295(5)x2 paused sets--- really felt aggravated so I dropped the weight
Blood flow restriction Squats-135(10)x2 sets--- this didn't hurt at all
Jefferson- 115(10)x2--started to bother me
Lying leg Curls- 4 sets of 10--no pain
adductors- 4 sets of 10--no pain

So what am I going to do? I think I am going to take one week off training quads. And when that week is up do just BFR and no leg extensions(these really bother me) I will be doing BFR Lunges and squats and stick to my hamstring/glute training.

[jaredmus]

Chest + Delts

45 degree incline Dumbell press-100(8)110(8)x2 DS to 90(5 paused reps) Trying to incorporate more dumbells
45 degree Incline Smith machine press-2pps(8)x3 sets
Flat Barbell Bench-225(8)240(8)x2-- hard as a third movement-- did these with less arch
Incline fly-40(10)45(10)

Standing Barbell press-95(10)115(10)125(8)135(8) DS 95(6)
Kettlebell 1 arm leaning side laterals- 25,30,35(12)
Front lying Cable Raises- 4 sets of 12
Side cable LAterals- 2 sets of 10

Peck deck - 2 sets of 12

OVerall pretty happy with the pump today. Going to try to keep progressing with the dumbells thats for sure. Using flat bench now as a 2nd or third movement, incline barbell and dumbell will be primary and I will be going to different gyms every now and then to utilize the incline HS plate loaded machine as well as the decline.

[jaredmus]

So today had one of those days that was terrific! AFter seeing a Dallas Mccarver training video, I was just so amped up. Haven't been inspired by too many IFBB pros, just Dallas, Justin compton, Evan Centopani, Jose Raymond and Guy Cisterino!

Seal Rows- 185(10)x3 sets -45 second rest- 200(8)x2 sets DS to 190(4) DS to 165(7)

Deadlifts(all conventional) -495(6)505(6)x3 525(6)535(6)--- Have I went heavier Before -- YES, but pulling conventional multiple times a week plus RDL's with dumbell and barbell. So all in all about 3 deadlift days a week. VERY VERY HAppy with this. Putting all my effort into no bounce and taking the slack out of the form, keeping the bar super close to my body.

HS iso High row- 2pps(12)x3 sets-- every week focusing on form here and keeping elbows close to my body

Dante CG row SS with Pullovers SS with Rear delt fly- 3 sets of 12 on each--- this is killer
Rope Face Pulls SS with Leverage Iso low row Video below of my final set-- 4 set of failure each set



Overall killed today's workout!

[jaredmus]

ARM DAY--- This needs to be a focus Plain and simple unless you have gifted genetics in the arm department, you need to train them IMO.

CG Bench Press-225(8)240(8)250(8)x2--- never been a strong movement for me
VBAR pressdown -88(10)x3 SS with EZ Bar Curls-85(10)x3 -- haven't used that bar in a while felt challenging but good!

Incline Dumbell Curls 30,35,35(10)SS with Incline Dumbell Skull Crusher- 30,35,35(10)
Reverse Grip cable ext- 3 sets of 10 SS with Dumbell Hammer curls-40(8)x3

Dips 2 sets of 10 SS with rope hammer curls- 2 sets of 15

GREAT WORKOUT

[jaredmus]

Incline Barbell Paused Bench-225(5)X3 255(4)265(3)x2-- def tough with the pause . Goal is 275(5) one set of 205(10)
Incline dumbell press-100(7)x3
Incline Smith Machine Press-2pps(6)x3 sets
Flat Bench-225(8)245(8)x2
Cable Crossover- 3 sets of 10

Side dumbell Lateral-30(15)35(15)x2
Flex Lewis Front to side raise-20,25,30,30(10 reps)
Smith Machine Non supported press-35 ps (10)x3 sets
Side Cavle Laterals-3 sets of 10

[jaredmus]

Back

Wide Grip Pull ups- BW+30(8)BW+40(7)x2 sets BW+50(5)x2 sets BW+60(5)
CB Non-knee supported Pulldown-140(8)x3
1 arm pulldown-2 sets of 10 (70lbs)

Dumbell Seal row- 65(8)x3
Dante Cable Rows-4 sets of 10(121lbs)
Barbell Seal row-165(8)175(8)X3 190(6)X2

Seated Trap Bar Shrug -175(15)x4 sets) 3 second squeezes at the top
Rear Dumbell Fly-20(12)x3 sets
Rear Cable Delt Fly- 3 sets of 12

[jpfaherty]

How do DB seal rows compare to BB? Never done them I dont think?

[jaredmus]

How do DB seal rows compare to BB? Never done them I dont think?

Not as good IMO, but I like doing both, I am going to start doing some with the trap bar at the end of the workout SS with an inverted shrug

[jaredmus]

Shoulder and Arms

Seated Paused Dumbell Press- 80(8)85(8)x2 90(8)-- the pause makes a world of difference on these
Seated Non Supported Smith machine Press-45ps, 50psx2(8)--- love these
Dumbell Side Laterals-30(12)x2 40(10)
Cable Side Laterals-3 sets of 12
Front Cable Raises-2 sets of 10
Rear Delt fly- 3 sets of 12

Vbar Cable Ext- 3 sets of 10
Cable skull crushers-3 sets of 12
Incline Dumbell Ext- 25,30,30(10)

Dumbell Curls-40(8)45(8)50(8)x2sets
Grenade Cable Curls-3 sets of 10
Reverse Grip Cable Curls-2 sets of 10
Spider Dumbell Fat Grip Curl-3 sets of 10

Overall good workout again! Nice training like a bro

[jaredmus]

BACK AGAIN-- gotta force this to grow

Deadlifts- 495(5)495(6)545(5)565(5)575(4)x2 sets
Barbell Seal row- 185(7)205(6)215(5)225(5)x2
CG pulldown-215(8)x3
Chest Supported neutral Row - 3pps (8)x3 sets
1 Arm Pulldown SS with Leverage Iso Low row- 8 repsx2 sets on pulldown- 2 sets x10 on ROW

Killed it today

[jaredmus]

Chest


45 degree incline Dumbell press-110(8)x3 100(10)
Incline barbell Bench-205(8)x2 225(6)
Leverage Flat PRess- 2pps+25(8)x3
Incline Cable Fly-4 sets of 10
Peck deck - 3 sets of 10

Vbar Cable Ext-3 sets of 12
Cable Skull Crushers- 2 sets of 10
Incline Chest Bruisers- 45(12)55(10)x2

Terrific workout great pump strength is in a solid place

[jaredmus]

Legs-- almost pain free

Lying leg curls(both legs) 4 sets of 12-- nice and slow not to heavy
Lying Leg Curl(1 leg at a time) 2 sets of 12

Squats- 135(10)185(10)225(10)x3 255(10)-- Didn't hurt that bad.
Adductors- 3 set of 12
Dumbell RDL- 80,90,100(10)- these bothered me just a tad

BW walking Lunges- 4 sets of 30 yards.
Not bad today

[jaredmus]

Keep the grind going!
Improving these arms - one workout at a time

CG FAT Grip Bench- 215(8)225(8)240(8)250(8) --- when I did these I tried to grip the fat gripz as hard as I could
Grenade Cable Ext-3 set of 12
Fat Grip vbar cable ext- 4 sets of 10
Kettlebell overhead ext- 25(15)30(10)

Incline Dumell Curls-35(10)x3
Dual -Cable One Arm Curls- 4 sets of 10--- nasty pump
Reverse Grip Curls- 60(12)80(12)x2
Dumbell Preacher curls-35(10)x2

Overeall good workout-- putting the focus on my arms trying to make them finally grow, have not really prioritized them in years

[jaredmus]

BACK today

CG pull ups-BW(8)BW+25(10)BW+35(8)BW+45(8)BW+50(8)
Conventional Speed Deadlifts-495(6)515(6)530(6)545(6)

Barbell Seal Rows-145(10)165(10)x2 185(8)
One Arm Kettlebell Deadstop seal row- 50(10)x3---- WOW one of my new favorites
Rear Dumbell Fly- 20(12)x3
Rear Cable Dumbell Fly-4 sets of 10
Wide Grip Pulldown 195(8)x2-- 3 second hold at the bottom
CG pulldown- 195(8) - 3 second stretch at the top
One arm Cable row- 3 sets of 12

Killer workout today.