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  1. #91
    The Machine Jdot5's Avatar
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    knocked out 45 mins on the elliptical. after i did 4x15 of: oblique crunch, lying leg raises, russian twist, reverse crunch, opposite hand to leg. chest and calves later today
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  2. #92
    The Machine Jdot5's Avatar
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    Today was chest day. First was suppose to be flat bench but it was occupied so I did incline bb bench first. First set was suppose to be 6 but I was only able to muster 4 reps at 210. Next two sets I did 210 for 4 reps. Last set I did 215 for 3 reps. A flat bench press opened up so I hopped on it. First two sets I was suppose to do 6 and 5 reps but only was able to hit 4 reps at 235. Last set I did 235 for 4 reps. Next was a set of 21s which I did at 140. Next exercise was decline flys 3x21s (25,30,30). Next was suppose to be cable crossovers but the machines was occupied so I did my calf superset. I did 4x10,10,10,8 on seated calves (120) and 4x10 on standing calves (195). After that I checked for an open cable machine but it was still occupied so I did pec deck. First two sets I did 2x15 at 115. Next came the drop sets: 200-3,185-2,155-5,140-5. Now was cardio time. Usually I start with stairclimber but it was occupied so I did elliptical for 10 mins HIIT:1m jog and 1m sprint. Then a stairclimber opened up. So I did HIIT Stiarclimber for 25 mins then 5 mins steady state on the stairclimber (was pretty rough). That completes today workout. Back day tomorrow.
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  3. #93
    The Machine Jdot5's Avatar
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    Knocked out 45 mins on the elliptical this morning. This evening was back day. First up was rack pulls. First 2x5(345). Last 2 sets at 355 I did 4 and 3 reps. Next was lat pulldowns. First 3x8,8,6 (135,140,145). Last set I did 21s at 105. Next was bb row. First three sets was 12,8,6 (175,195,205). Last set was a drop set: 245-2,225-2,205-5,195-5. Next was cable rows. 3x21s at 115. Straight arm pulldowns followed for 3x15 (49,40,45). Last was incline DB rows, 3x12 at 40. Cardio was last. Stairclimber for 25 mins HIIT and 15 mins on the elliptical and that completed today's workout. Arms tomorrow.
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  4. #94
    The Machine Jdot5's Avatar
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    45m of elliptical this morning. arms tonite
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  5. #95
    The Machine Jdot5's Avatar
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    Today was arms day. First was triceps. Close grip bench was first. 4x6,5,4,4 (210,210,215,220). Next was overhead db ext, 3x8 (85). Then came the set of 21 at 65lbs. Dips followed, 3x10 with 25lbs hanging from a weight belt. Last for triceps was pushdowns. I did it with a v-bar. 2x10 (70,75) to start and then came the drop sets: 100-2,95-2,85-2,80-2. Now was biceps time. First set was DB curls. First set was 50lbs for 8 reps. Next set was suppose to be 6 but I only got 4 reps at 55lbs. Last two sets were 55lbs for 4 reps. Next was hammer curls. First two sets were 10,6 (40,45). Next was a dropset:55-2,50-2,45-5,40-6. Next was 1-arm ISO curls on a bench for 3x15 (20). I wanted to do 25lbs for the last set but our gym seems to have only one set of 25lbs Dumbbells. Last set was ez bar curls, 2x21s (55,60). Now was cardio time. I did 25 mins of HIIT on the stairclimber. Since I was short on time I couldn't due the elliptical. I had to get home early because I have to wake up 425 tomorrow morning to do shoulders and cardio. Quick recovery.
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  6. #96
    The Machine Jdot5's Avatar
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    Luckily i had my alarm set this morning else I might have overslept and miss my workout. Woke up 430 and after taking some preworkout supps and then taking a protein shake with a cup of oatmeal, it was time to head to the gym. Shoulders were on todays agenda. First up was reverse db flys. first two sets i did 2x15 (15, 20). For some reason I wont feeling the exercise so i then switched over to the reverse pec deck machine to do 2x21s (90,100). Next was seated db military press. First two sets was 2x6 (75), last two sets was 2x4,3 (80). After was seated lat raises. First set i did 30lbs for 12 reps and it was real rough. because of this, i stayed at this weight for my next set of 10 reps. After came the 2x21s (15,20). Front raises followed. first set was 25lbs for 15 reps. Next set i did 30lbs and got 10 reps. After was drop sets: 40-2,35-2,30-5,25-8. BB shrugs followed. My grip was weaker today than normal so i couldnt really make much improvement from last week. I did 195-15,205-10,215-8. drop sets were 240-2,230-2,210-5,200-5. Last was rope face pulls. i did 3x15 at 80,90,100 (used a different one from last time). Now was time for cardio, i did 25 mins on the stairclimber. Because time was running short that was all for cardio (will be back on the elliptical tomorrow for fasted and then for after stairclimber. Back and Chest supersets tomorrow
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  7. #97
    The Machine Jdot5's Avatar
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    Woke up this morning knowing I had work to put in. I didn't get to do my elliptical finisher Thursday n Friday n also Friday I wasn't able to do fasted cardio since I had to hit the weights early morning. Also had quite a bit of meatballs at a party last night so I definitely had energy to burn. Took my pre cardio supps and it was off to do 45 mins of fasted cardio on the elliptical. After that I ate a cup of oatmeal with a scoop of whey. I took some preworkout supps and then it was time to smash some weights. Today was back and chest supersets. First was machine pullups (80) and incline db flys (30,35,35)for 3x15. Next was reverse cable rows (125,125,130) and DB bench (60,65,65) 3x15. Third was shoulder width pulldowns (70,80,80) and smith machine incline press (165). Last was hyper extensions (50) and feet elevated push-ups for 3x10. Now it was stairclimber time. 25 mins on the stairclimber HIIT style. Next was elliptical. First 10 mins was HIIT and last 5 mins was steady state. Next was core. I did windshield wipers for 4x10,10,12,12. Last was side cable crunch and cable crunch for 4x15. That completed today's workout. Much needed rest until Monday.
    *due to financial and other reasons, I won't be able to compete in the Va Grand Prix June 13. However I do plan on complete my prep and take some pics with a freelance photographer (I heard there's a site that have them for free). I will do those pics and then start maintenance work for the rest of the summer.
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  8. #98
    Registered User happydude101's Avatar
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    I've been pretty darn impressed with the dedication and detail in your logs, not to mention the discipline to get them up every day!

    It's unfortunate to hear you won't be able to do the show on June 13, but doing the photo session sounds like a great way to still cap off your prep and mark the milestone.

    Are there any shows later in the year you're looking at doing instead, now?
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  9. #99
    The Machine Jdot5's Avatar
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    Originally Posted by happydude101 View Post
    I've been pretty darn impressed with the dedication and detail in your logs, not to mention the discipline to get them up every day!

    It's unfortunate to hear you won't be able to do the show on June 13, but doing the photo session sounds like a great way to still cap off your prep and mark the milestone.

    Are there any shows later in the year you're looking at doing instead, now?
    prolly wont compete again until next year at the earliest since My wife and I suppose to be on the west coast for 2 weeks and hitting the olympia while we out there. something may pop up though.
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  10. #100
    The Machine Jdot5's Avatar
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    that wedding food last night hit the spot. i should have took a pic of it but i ate 2 pieces of teriyaki glazed chicken and salmon along with sweet potatoes, mashed potatoes, spinach, and a squash medley. i kept my carbs low (or non existent) up until the wedding. This morning I woke up and I did 50 mins on the elliptical (sportscenter was really boring with just baseball highlights lol). Leg day and more cardio later today (good thing i had potatoes last night).
    Here is my progress pics from yesterday. came in at 192.1:




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  11. #101
    The Machine Jdot5's Avatar
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    Today was leg day. First up was leg extensions. 2x8,6 (210,215). Last two sets were 21s (110,115). Next was squats. First two sets did 270 for 5 reps. Third set was 275 for 2 reps. Next two sets were 8 reps of partial squats at 230lbs. Next was leg press. 3x10,8,6 (560,570,580) then came drop sets:650-2,630-2,580-5, 560-5. Next came db lunges at 3x10 at 55lbs. That completed quads. Now was hamstrings. First was good mornings, 3x12 at 145lbs. Last was seated leg curls. First two sets at 2x21s (105,110). Last set was a drop set: 165-2,160-2,150-5,145-5. Now was stairclimber. I did that for 25 mins and upped intensity for HIIT. Since time was running short so no time for post workout elliptical. Tomorrow is chest, calves, core and cardio.
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  12. #102
    The Machine Jdot5's Avatar
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    knocked out 50 mins on the elliptical this morning. chest, calves, cardio n core tonite
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  13. #103
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    What do you estimate your stage weight will be?
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  14. #104
    The Machine Jdot5's Avatar
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    Originally Posted by jpfaherty View Post
    What do you estimate your stage weight will be?
    Im not doin the show but a photoshoot instead. I'll be around 185 come the shoot hopefully and then I'd be able to fill out that day.
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  15. #105
    The Machine Jdot5's Avatar
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    Today was chest and calves day. First up was bb bench press. First set was 235 for 6 reps. Next was 240 for the next two sets for 4 reps. Last was a set of 21s at 140. Incline bench was next. Since both incline bb benches were occupied I decided to do DBs. I did 4x6,4,4,4 (85,90,90,95). Next was DB decline flys for 3x21s at 30lbs. Cable crossovers was last for chest. First two sets were 45lbs for 2x15. Last set was a set of 21s at 35. Calves were next...sorta. I did standing calves for 4x10,10,8,8 (185,185,210,210). Since the seated calf machine was occupied, I did cardio. First was stairclimber for 25 mins HIIT. After was 15 mins on the elliptical (10m HIIT, 5m steady state). After I finished with seated calves, 4x10 (120). That completed today's workout. Back day tomorrow.
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  16. #106
    The Machine Jdot5's Avatar
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    50 mins of fasted cardio done today. back day later
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  17. #107
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    Today was barndoor back day. First up was deadlifts. My legs were already tight from leg day then my left hamstring started tightening up. But ISYMFS so time to put in work. First set was 345 for 5 powerful reps. Next set was 355 and although more challenging I hit 5 reps. Third set was 365 and I got 3 reps. I thought about staying there for her 4th set but I was like GO HARD OR GO HOME! So fourth set I did 370 for 3 reps. Next was lat pulldowns. First set was 140 for 8 reps. Next two sets were 145 for 6 reps each. Last set was a set of 21s but 110 got the best of me so I wasn't able to hit in straight sets. Next was BB Rows. First set was 185 for 9 reps. Next set was 200 for 6 reps. Third was 205 for 6 reps. Then came drop sets:245-2,225-2,205-5,195-5. Then came bb rows. It was suppose to be 3x21s at 115 but only the first set was done in straight sets and the last two sets I had to use a rest pause. Straight arm pulldowns was next. First set I did 40 for 15 reps. Next set was 45 for 15 reps. Last set was 45 for 10 reps. Last exercise of the day was incline db rows. First two sets I did 40 for 12 reps. Last set was 45 for 9 reps. That completed the weights portion. Now was cardio time. First up was stairclimber for 25 mins HIIT style. I wanted to do the stairclimber for 10 mins of steady state after but my body was too exhausted so I did the elliptical 10 mins for steady state. That completed today's workout. Arm day tomorrow.
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  18. #108
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    another 50 mins of fasted cardio done this morning. body was a bit tight but gotta pick up the intensity for tomorrows session. Arm day tonite
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  19. #109
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    Today was time to work the guns (triceps and biceps). First was triceps. First was close grip bench press. First set was 210 for 6 reps. Second set was 215 for 5 reps. Third set was 220 for 4 reps. Last set was 225 for 3 reps. Next was overhead db ext. first set was 85 for 8 reps. Second set was 90 for 8 reps. Third set was 90 for 6 reps. Fourth set was 21s which I did at 65lbs. Next was dips. I use 25lbs. I did 3x10,8,7. Next was tricep pushdowns with the angled bar. First two sets I did 60 and 70 for 10 reps. Then came drop sets:90-3,85-2,75-5,70-5. Now was biceps. First was seated DB curls. First two sets was 50lbs for 8 and 6 reps. Last two sets were 55lbs for 4 reps each. Next was hammercurls. First two sets was 40 and 45lbs for 10 and 8 reps respectively. Then came drop sets: 55-2,50-2,45-5,40-7. 1-arm ISO curls off a bench followed. First two sets was 20lbs for 2x15. Last set was 25lbs for 10 reps. Last exercise was 2x21s at 60lbs. That completed the weights. Now was cardio. Stiarclimber was done for 25 mins for HIIT Style. After that I stayed on the stairclimber and I did 10 mins steady state which was rough. That completed today's workout. Boulder shoulders tomorrow.
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  20. #110
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    another 50 mins of fasted cardio done this morning. Boulder shoulders tonite
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  21. #111
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    Boulder shoulders day. Reverse pec deck was first. First two sets I did 120lbs and got -5 and 14 reps. Then came the two sets of 21s which I did at 100lbs. Next was standing BB military press. I did 4x6,5,4,3 (140,145,150,155). Next was seated lat raises. First two sets were 12,7 at 30 and 35lbs. Then came the two sets of 21s at 20lbs. Front raises followed. I did 2x15,12 at 25 and 30lbs. Then came drop sets:40-2,35-3,30-6,25-8. Shrugs followed. 3x15,8,8 at 195,210,220. Then came drop sets: 250-2,240-2,220-5,210-5. Last was high pulley cable rows at 3x15 (30,40,50). Then came cardio on the stairclimber. 25 mins HIIT followed by 10mins steady state and that complete today's workout. Back and chest superset tomorrow.
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  22. #112
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    This morning I woke up took my fasted cardio supps then hit the elliptical for 50mins. After I took a protein shake and ate a whole grapefruit then took a Preworkout drink n it was time to smash the weights. Today was back and chest superset day. First up was machine pullups (80) and incline db flys (35,35,40) for 3x15 (last set on flys I only hit 10 with the 40lbs). After was underhand cable rows (125,130,130) and DB bench (65) for 3x15 (last set of bench I only hit 11). After was close grip pulldowns 3x10,10,8 (75,75,80) and incline bench 3x8,7,6 (165). I changed things up and did cardio immediately after. I did HIIT cardio on the Stairclimber for 25 mins. I wanted to do my steady state on it as well but I was out of gas so I did the elliptical for 10mins. After this I did the following for 3x10: hyperextensions (50), ab wheel rollout, broomstick twist (70), hanging knee raises (15), and feet elevated push-ups. That completed not only today's workout but the normal part of prep mode. Now I'm preparing for peak week. Now time to hit the beach today.
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  23. #113
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    final peak week before the shoot this upcomin saturday. Morning cardio dropped to 40 so thats what i did on the elliptical. Legs tonite. Check in from yesterday. came in at 189.2:




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  24. #114
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    Today was leg day. First was leg extensions. First 2 sets of 8,6 (215,220). Last 2 sets of 21s were 110 and 115. Next was suppose to be bb squats but both racks were taken so I did hack squats. First two sets of 5 were 205 n 210. Third set of 4 was 220. Last two sets of 8 i did185 and 190. Next was leg press. First two sets were 580 for 8 reps. Third set was 590 for 6 reps. Then came drop sets: 660-2,640-2,590-5,580-5. Next was lunges. 3x10,8,8 with 65lbs. Next was good mornings. I did 3x12,12,8 at 150. Last was hamstring curls. First two sets of 21s at 70,75. Then came dropsets: 105-2,100-2,90-5,85-5. Then came cardio. 12mins on the stairclimber HIIT style (1m walk, 1m sprint) then 8 mins on the stairclimber steady state. That completed today's workout. Chest tomorrow.
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  25. #115
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    woke up knocked out 40mins of fasted cardio. still figuring out tonites workout since i have to squeeze 4 workouts into 3 days
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  26. #116
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    Started the ripped freak diuretic this evening. Took about 40m before my Preworkout meal. After some brainstorming I decided to do arms today. Triceos was first. First exercises was suppose to be close gripmbench but benches were occupied so I did overhead tricep extensions. First two sets I hit 8 reps with 85 and 90lbs. Third set was 90 for 6 reps. Last set was a set of 21s. I did 70lbs and hit 18 reps before using a rest pause to finish. Bench opened up so it was close grip time. First set was suppose to be 6 reps but I only could muster 5 reps at 215. Second set I hit 215 for 5 reps again. Third set I did 220 for 4 reps. Last set I did 225 for 3 reps. Next was dips. I used a 25lbs kettlebell to hang from a weight belt. First two sets I did 10 reps and last set I did 8 reps. Last for triceps was pushdowns with the angled bar. First 2 sets was 80lbs for 10 and 8 reps. Then came drop sets:100-2,95-2,90-5,85-5. Now was biceps time. First was seated DB curls. First set I tried to do all reps on one arm before switching arms but that didn't work to well so (only hit 50 for 6 reps). Next set I did alternating and hit 50 for 6 reps. Last two sets I did 55 for 4 reps. Next was hammer curls. First two sets I did 40 and 45lbs for 10 and 8 reps respectively. Then came drop sets:55-2,50-2,45-5,40-5. Next was preacher curls off the incline bench. I hit 3x15 at 20 (our gym have 0 25lb dbs). Last was ez bar curls for two sets of 21s. First set was 60lbs. Last set was 65. Then came cardio. Same scheme as yesterday, just upped the speed. That completed today's workout. Boulder shoulders tomorrow. Also starting tomorrow will be taking the diuretic 3 times a day (morning, afternoon, and evening).
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  27. #117
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    checked my weight this morning when i woke up, checked in at 186.2. took my pre cardio supps and diuretic and knocked out 40 mins of cardio on the elliptical. Then i took progress pics after:





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  28. #118
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    log for yesterday 6/10:
    boulder shoulders was the target for today. First up was reverse pec deckk. first 2 sets i did 15 and 12 reps at 120 and 130lbs. next came the 2 sets of 21s which i did at 100 and 110. next was seated db military press. first set was 75lbs was a struggle but i got 6 reps. next two sets were 80lbs. i managed to get 4 reps each time.last set was 85lbs and i mustered 2 reps. Next was seated lat raises. first two sets were 12 and 10 reps at 30lbs and it was a struggle. next two sets were 21s which i hit with 20lbs. next was front db raises. first two sets i did 25 and 30lbs and got 15 and 12 respectively. then came the drop set: i attempted 45lbs but it just wasnt happening. so i did 40lbs for 2 reps, took a 10sec breather then did it again for 2 reps, did 35lbs for 5 reps and then 30lbs for 8 reps. seated high pulley cable rows with a rope followed. i did 3x15 (90,100,110). Last was shrugs. FIrst set was 205 for 15 reps. second set was 220 for 10 reps. third set was 230 for 8 reps. then came drop sets: 260-2,250-2, 230-5, 220-5. After was cardio which i did 12 mins hiit on the stairs followed by 8 mins steady state on the stairs. that completed todays wrokout and also the last post workout cardio day on prep (yay). back and chest superset tomorrow.
    *today was my first day using the ripped freak diuretic morning noon and night and will continue to thurs n fri. sat i will do morning and afternoon
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  29. #119
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    took my fasted cardio supps and diuretic and knocked out 30mins of fasted cardio this morning. Last cardio session for the prep :-). chest and back superset tonite
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  30. #120
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    today was back and chest superset. First up was wide grip pullups (80) and incline db flys (35,35,40) for 3x15. Next superset was flat db bench (65,70,70) 3x15,15,12 and reverse cable rows (125,130,135) 3x15,15,11. Third superset was incline smith machine press (165,165,170) 3x10,10,7 and close grip lat pulldowns (75,75,80) 3x10,10,8. Last was hyperextensions (60) and pushups with feet elevated on a bench for 3x10. That completed not only todays workout but prep as well. Starting tomorrow ill be cutting out all supps with the exeception of my diuretic and multivitamin. Also my water intake gets cut from a gallon to a half gallon (YIKES!). progress pics from after tonites workout



    Last edited by Jdot5; 06-12-2015 at 09:07 AM. Reason: posted pics from last night
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