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

[jaredmus]

Chest + Shoulders

Incline Barbell Bench- 225(8 reps)x4 sets
Flat Bench Press- 275(6)x2 sets 265(8 reps)
Incline dumbell Bench Press- 90(8 reps)X3 sets
Incline Dumbell Fly 35(10)40(10)------ SS with Decline Leverage press- 2pps(12)x2 sets

Side Cable Laterals- 4 sets of 10 reps
Scaption Raises( half front/half side)- 15,20,20,20(12)--- WOW great movement- saw doug miller do them, need I say more

Seated Dumbell Side Laterals-25(15)30(15)35(12)
Banded Dumbell PRess-20(12)25(12)30(12)x2----- if you never did these try them

[jaredmus]

LEGS- REHAB Still in the process
So few weeks back An old injury starting bothering me ACL/MCL so took 10 days off leg training started up again last week.

Squats-225(5)x2 275(5)x2 295(5)305(5) 315(5)--not pushing it to much
Walking Kettlbell Lunges- 25lbs per hand(40 yards) 35lbs per hand(40 yards)
Adductors- stack x 4 sets of 12
RDL (with 25's) 195(12)215(12)235(10)
Lying Leg curls- stack x10 repsx4 sets
Jeffersons- 115(10)x2 sets
Abductors- 2 sets of the stack by 12 reps.

[jaredmus]

Conventional Deads- 475(8)495(8)x4--- what a lower pump
Wide Grip Pulldowns- 195(10)x3-- super strict form
CG facing away- 165(10)x3
Pullovers- 3 sets of 12
(needed to give my lower back a break)

Fully bent over 2 arm dumbell row- 55(12)x2 65(8)
Barbell Seal Row- 175(8)x3 sets------ Doing them at the end So much harder

Rope Face Pull SS with Rear Dumbell Fly- 3 sets of 12 each

CG Pull ups - 5 sets BW x 8 reps
Super set with Trap Bar Deads- 235(8)- 3 second negatives

Killed this today!

[jaredmus]

CHEST + Shoulders

INcline Paused Barbell Bench-245(4)255(4)x265(4)x2
Flat Barbell Bench-275(5)285(5)295(5)315(4)315(3)
15 degree incline dumbell PRess-90(6) 100(6)110(6)x2 sets
Peck Deck- 180(10)x3 sets

Seated Smith Machine (non supported) military press -110lbs on the bar- 4 sets of 5 eps
Side Cable laterals- 3 sets of 8
Scaption Dumbell raises- 15,20,25(8)--- new staple
Kettlebell side laterals- 25(10) x3 sets with 40 second rest periods
Cable Shoulder press- 2 sets of 12

[jaredmus]

Legs--- rehab and healing going well


Squats- 225(7)275(7) 295(7)315(7)325(7)
Paused Leg Press-3pps,4pps,5pps(10 reps)
Lying Leg curls- 4 sets of 10
Adductors- 4 sets of 10

Smith Machine Paused Squats- 3pps(8) x2 sets------ @$$ to grass almost touched the floor
Abductors- 4 sets of 12

Overall- killed this today

[jaredmus]

So have some things in the works that need me to start running and doing sit ups- haven't done either of these in a while so... over the next 3 weeks will be running/sit ups every day no rest days as I need to do both of these in a set time.


BACK WORKOUT

Deadlifts- 545(3)565(3)585(3)595(3) 515(5)x2-- all reps here done with resets AKA pause
Pull ups- 4 sets of 10
Leverage ISo High row- 2pps(10)x3 -- every week my goal is to make my form better keep elbows closer

Meadows row-(25lb plates)100(8)x2 125(8)
TBAR in the corner row- 195(10)x3 sets
6 sets of lat pulldown -- various grips SS with Dante Rope rows

Running- 15 minutes - 1.75 miles--- jogged first 90 second and last 90 seconds--- brutal pace

Sit ups(feet held down) 5 sets of 15
------- (feet not held down) 5 sets of 15
All sets done with in 25 seconds.

WOOF

[jaredmus]

Chest workout\

Usually I do chest and shoulders together but had to get the running in today and sit ups so instead did that because today and tmrw I have about 21 hours of overtime which is great!

Flat Bench-275(5)295(5)305(5)315(4)325(4)-- haven't went that heavy in a while
45 degree incline paused dumbell press- 100(6)x2 110(6)x2
Smith Machine 45 degree incline bench- 2pps(8)x2--- wasn't feeling this

Incline Barbell Bench-185(8)195(8)
Leverage Decline - 2pps(10)2pps+10ps(8)2pps+25ps(8)
peck deck- 3 sets of 10

4 set of 20 sit ups in 25 seconds
8 sets of 15 push ups in 25 seconds.
15 mins of running-- 1.75 miles-- walked the first 2 minutes and the last 2 minutes--- pretty good pace.
All around the cardio is tough this is pretty much HIIT

[DJaRiHardstyle]

Throwing some big weight around in here, holy cow.

[jaredmus]

Throwing some big weight around in here, holy cow.

Trying my best man thanks for checking in

[jaredmus]

Worked a ton of overtime this week 33 hours, but that didn't slow down my workout today. However every workout I need to run and do my sit ups for this thing I got going on in a few weeks so those are my focus. That being said not slacking on my workouts at all!


Squats- 315(6)x4 325(6)335(6)-- heaviest poundage in a while
Walking Barbell Lunges- 135,155,175(30 yards)
Adductors- 4 sets of 10 reps with the stack
Lying Leg Curls- 4 sets of 10 with the stack

Paused LEg press- 4pps(10)X2 4pps+25(10)--- not impressive but very good feel for slow negative then a pause.

4 sets of 30 sit ups in 45 seconds
Ran outside for 20 minutes--- kicking my but!

[TGreggors]

What do you do for work?

[IK9]

What do you do for work?

NYPD by day
Stripper by night (not srs)

He'll come arrest you ^_^

[jaredmus]

What do you do for work?

NYPD by day
Stripper by night (not srs)

He'll come arrest you ^_^

Yea this is true. So overtime comes and goes unexpectedly

Shoulders + Triceps

Seated Paused Dumbell press- 95(8) 100(7)x2
Side Dumbell Laterals- 35,40,40(10)
Leverage Behind the neck press-2pps+25(10)x3
Side Cable Laterals- 3 sets of 10
Front Cable Raises- 3 sets of 12

Seated French Press-80,90,100lbs (12 reps)
Vbar Pressdown- 4 sets of 10
One arm cable ext- 4 sets of 12

OVerall quick workout-- chest felt a tad tight so didn't go bananas.

[jaredmus]

Back +Biceps and running

Pull ups- 7 sets of 10 reps( just bw) nice and controlled
Deadlifts- 495(2)x2 545(2)585(2)x2 600(2) 635(2) PR-

Seal Rows- 185(5)x2 205(5)x2 210(5)220(5)
Banded chest Supported row- 4 sets of 8 with 2pps +25
Dante Cable Rows- 130x4 sets of 10 reps
Behind The neck pulldown- 165(12)x3 sets

Barbell Curls- 85(8)x4 40 second rest periods!
Seated Dumbell Hammer curls- 45(8)x3
Leverage Machine curl- 2 sets of 12

Running 10 minutes- 1.13 miles then did 5 mins of stepper

OVerall today kicked my butt. Also in between back and biceps did 60 decline sit ups-- these hurt my lower back go figure

[IK9]

you so strongggggg

[jaredmus]

you so strongggggg

Thank you man just trying to grow. See every weekend on Social media someone winning a natural pro card or state title in powerlifting. Here I am just putting in the work in the shadows

[jaredmus]

Little of this little of that.
Due to work Their is a promotional test in february. These tests 6500 take and about 600 pass usually. So you have to study like its the boards. the higher you score the faster you get promoted and make more money. So for the next 8 months, my activity on here and workouts, tracking macros will decrease. Going to go by feel and estimate this is important for my future and the next test won't be for another fw years.

That being said!

Legs- abs -running- knee feeling better

Squats(65 second rest) 275(8)x2 285(8)295(8)305(8)
adductors- 4 sets of 12
Sit ups- 4 sets of 25 in 40 seconds
Lying hamstring Curls- 4 sets of 12
Rope Crunches- 3 sets of 20

Running 13 minutes- 1.67 miles
Overall putting in work

[NaturalPursuit]

Study away dude!!!

[IK9]

life gainzzzz

[jaredmus]

Crushed today's leg workout and was totally different from what I normally do.

Banded Stiff leg deadlifts(with 25's) 195(10) 235(10)x3 sets
Jeffersons- 95(10)x2 115(10)x2

A1:Smith Machine Squats 3pps(10)x4-- positioned my feet slight forward so my @$$ literally touches the floor
A2: Paused at the bottom Leg Press -4pps(10)x4

Adductors- full stack x4 sets of 10 reps
B1:Leg Ext- 3 sets of 12 SS
B2: 3 second negative Hack Squats- 3pps+25ps(10)

Paused Squats- 315(5)x3 sets

Then ran .75 miles in 5 mins and 35 seconds on a 2.0 incline.
Overall fast paced in and out. Have a physical for work saturday of this week and thursday of next week. 1.5 mile run, push ups sit ups agility test etc. So making my workouts fast paced. May not look like a crazy workout but different tempos, orders plus the pauses make it brutal

[jaredmus]

BACK-- as you'll see in the video form is very important to me

Barbell rows-225(8)x3 235(8) 245(7)
In the Corner rows- 205(8)x4 sets

Barbell Seal rows- 165(8)175(8)x2 185(8) DS 145(8) DS 115(8)
Pause at the top Dumbell seal row- 55(8)x4 -- doing these with a 3 second squeeze at the top is great
REar Dumbell fly-20(10)x3
Rear Cable fly- 3 sets of 12
One arm pulldown- 3 sets of 15
Pull ups 4 sets of 10

Good volume today. Finished up with a 7:25 second mile and also did 100 sit ups.

[jaredmus]

Flat Bench press-275(5)275(8)x2 295(5)x2 305(5)
Orange Elite FTS Banded 60 degree incline Dumbell press- 55,60,65,65(8 reps)

guillotine press- 135(8)x3 145(8)-- anyone who has never done these your missing out
Incline Paused Barbell Bench=== Tempo was 3 second negative, PAUSE at the bottom the press up
-185(5)x2, 195(5) 205(5)
Cable cross over- 3 sets of 15 reps

Finished up with .85 miles in 6 minutes on 2.5 incline. Overall good workout in and out under an hour.

[jaredmus]

Today Smoked my back workout

Full Reset conventional Deadlifts- 495(7 reps) 535(7 reps) 545(7 reps)x2 sets
Barbell seal rows- 175(8) 195(6)x4 sets
Banded Chest Supported Neutral Grip row- 75lbs+ orange elite fts band-4 sets of 8
CG facing away Pulldowns- 145(10)x3 sets

Barbell Shrugs- 275(10)x3 sets-- very controlled pretty boring to watch actually Super sets- Rear Dumbell LAterals- 20(10)x3 sets
Rear Cable Flys SS with Band Pull aparts- 3 sets of 12 each

Great pump today did all this in a tad under 75 minutes--- working quick!
Been studying for 2 hours hitting the gym then studying for another hour then go to work so far so good

[jaredmus]

LEGS

Squats- 325(5)x2 335(5)x2 345(5)X2
Leg press- 5pps(10) 5pps+25(10)x2
Smith Machine squats- 3pps(7)x3 sets
Adductors- 4 sets of 12
Standing Leg Curls- 2 sets of 12
Abductors- 3 sets of 15
Stiff leg deads- 225,255,275(10)

Thats it, was a good workout no complaints here strength is good endurance is on point. Left the gym to go hit the books!

[DJaRiHardstyle]

Deadlift strength is crazy. Love the training/study grind... keep it up

[jaredmus]

Deadlift strength is crazy. Love the training/study grind... keep it up

Thanks man!

Been running around like crazy working like crazy with these protests!

Still got a good training session in and good study time in!

45 degree incline dumbell press- 110(7)x2 110(9)
60 degree paused incline dumbell press- 100(5)x3 sets

Incline Barbell Bench- 4 sets with 205(5) with 30 second rests-- semi dorian-esque
Decline double banded Leverage press- 4 sets of 12
Cable Crossover- 3 sets of 12
Peck deck(with foam roller on back to add ROM) 3 sets of 10

then ran .6miles on a 3 incline in 5 minutes.
Overall smoked it now going in for some overtime

[jaredmus]

Back day-- best day!

When I do deadlifts they are full resets-- do these to keep form tight and to build power
Deadlifts- 495(6)510(6)520(6)x2 sets
Deficit Trap Bar deadlifts- 455(5) x2

Weighted CG pull ups- BW+40x 3 sets of 8
Leverage Iso High row- 2pps (12)x3 sets
Barbell Seal rows- 145(12)165(10)175(8)x2 DS to 145(7) DS 125(8) DS 95(12)-- what a pump

Tbar Lat Pulldowns- 200(10)x3 sets last set triple drop,..... Overall doesn't look like a ton but was good.

[SepSep]

Goodluck!

[jaredmus]

Leg day today And tried BSL dust ext today-- its lives up to the hype thats all I am going to say

Paused Squats--(why because it opens my hips perfectly) 315(4)340(4)355(4)365(4)
Regular paced squats- 315(8)x2

Leg press- 5pps+25ps (8) x3 sets
Dumbell RDLS -120(10)x3
Inverted leg press on smith machine- 3 sets of 12 (3plates per side)
Lying Leg Curl- 3 sets of 10 with 185lbs
Leg Ext- 3 sets of 12(3 second squeeze)

Overall good stuff today

[jaredmus]

Ok so Again this week worked with some paused squats, my lower back and hips are still so tight from fridays 500 4x10 conventional deadlift. MY recovery is super slow now with these higher reps and sole conventional pulling

Squats(paused) 315(4)x2 325(4)335(4)345(4)355(4)365(4)-- this just felt terrible
HAck squats- 4pps 5 sets of 8
Leg Press- 3 sets of 10 with
leg ext- 4 sets of 12
Walking Lunges- 115(25 steps each leg) x2 sets

Overall doesn't look like much but between my heavy deads and the work in general just taxing me