The Machine's ongoing Physique quest

[Jdot5]

Didnt get much sleep this morning but was able to easily wake up at 630. Took my diuretic and walked the dog then ate breakfast. Today gonna be an interesting day. Water intake is only a half gallon but i do get to eat 7 meals todays. Taking more progress pics when i get home after work

[Jdot5]

So Saturday completed prep work. I weighed in at 184.8. Here are some pics i took at the shoot at my gym. Ill try to post more of them throughout the week.





I did indulged in lunch saturday (leftovers from my job potluck), dinner (sesame chicken and white rice and oreo cheesecake milkshake from sonic n that put me in a food coma) then sunday I had Ihops new banana budding pancakes with eggs bacon n hashbrown for breakfast.

after that i got back on track. For the next couple of weeks i'll be reverse dieting. Im also doing a new workout program which is as follows: chest/biceps (mon), Legs (tues), Back (wed), shoulders and tris (thursday), off friday, and compound power movements on Saturday. My goal now is to go into a maintenance mode and keep aesthetics (I have a trip planned to Miami July 7-14). . Chest/Biceps on deck for today. Gonna taper cardio down to 4 days a week for 20-25m and hit core 4 days a week as well (putting a heavy emphasis on obliques).

[Jdot5]

So today was chest and biceps day. First up was incline db bench. I did 80 for my working weight. i did 4 sets of 10,8,8,7 (might need to lower weight because i felt a pinch in my right shoulder). Next was bb bench press, 205 being my working weight. First set i did 8 reps, second set i got 7 reps, and last set i got 6 reps. Next was incline db flys. First set i got 35 for 10 reps, second set 40 for 10 reps, and last set 40 for 8 reps. Next came dips with an emphasis on chest. I got 3 sets of 12,11,10. Now was biceps time. First was BB curls. First set i did 75 for 10 reps, second set i did 80 for 10 reps and last set i did 80 for 8 reps. Last was hammer strength preacher curls. I did them in a special way though. after each regular set i did a drop set where i dropped the weight by half and then pumped out another 8 reps. I did 3 sets of 70/35, 70/35, 70/40. Now came time for core. i did 3 rounds of: cable crunchx15, reverse crunchx15, hyperextensionsx15,cable side bendsx15, knee raises and side knee raisesx10. that completed todays workout. Legs tomorrow
*Trainer advised me to do fasted cardio 5 days a week for 20 mins so i start tomorrow morning.

[Jdot5]

knocked out 20 mins of fasted cardio this morning. Was way easier than the 45 i was doing the past month. Just caught up on sportscenter watching highlights of baseball and the Blackhawks winning the stanley cup (congrats to them). Leg day on deck this evening and possibly core (depending on how time looking)

[happydude101]

Looking really good in those pictures!

Did the photographer get any of you hitting the iron?

[Jdot5]

Looking really good in those pictures!

Did the photographer get any of you hitting the iron?

yeah the photographer was my wife lol. she took some alot of action shots (doin overhead presses and lifting tires). ill post them throughout the week since its so many of them n i could only post 6 pics per a post

[Jdot5]

Today was leg day. I wanted to change things up so instead of doing back squats, I did front squats. I was worried because because the previous times I tried to do it, my grip gave out or my shoulders couldn't handle the load. First set I did 115 for 10 reps and smashed it. Next set I went up to 125 and although more of a challenge, still pushed 10 reps. Third and fourth set I did 135 and got 9 and 8 reps respectively. Next was lunges. I did 3x10 (125,130,135). Next was leg presses. I did 540lbs and hit 3x10,8,8. Last for quads was leg extensions. I did 140lbs and did a slight pause at the top of each rep. I did 3x12,10,9. Now was hamstrings time. I started with RDLs. First two sets I did 175 and 180 and hit 10 reps both times. Next two sets I did 185lbs for 8 reps. Since the leg curls machines were occupied, I did calves. I did a superset of seated calves (100) and standing calves (165) for 3x10 (calves was on fire after the first rep lol). After the lying leg curl machine opened up so I pounced quickly. I did 90lbs and paused at the top of each rep. I did 3x10,8,7. That completed today's workout. Back day on deck tomorrow.

[Jdot5]

knocked out 20mins of fasted cardio this mornings. Felt a bit sluggish due to my legs feeling like linguini from yesterdays thrashing. back day on deck this evening

[Jdot5]

Today was back day. I was suppose to start with lat pulldown but the machine was occupied so rack pulls was first. First set was 295 and I blasted thru 10 reps. Next two sets I went up to 305 and got 8 reps. Last set I did 310 and hit 8 reps again. Next was lat pulldowns. First two sets I did 120 for 10 reps. Last set I did 125 for 8 reps. Next was BB rows. I did 180 for my working set and did 3x10,10,8. Last was 1 arm DB rows off the bench. First set I did 45 for 10 reps. Next two sets I did 50 for 10 reps. Now was core work. First superset was hyperextensions (45) and weight knee raises 10,15,15) for 3x15. Next was oblique crunch and side oblique knee raises for 3x15. Last was cable crunch (27.5) and hanging leg raises for 3x15. That completed today's workout. Shoulders tomorrow.

[Jdot5]

knocked out 20 mins of fasted cardio (legs still a bit sore) boulder shoulders and horseshoe tris tonite

[Jdot5]

Today was Boulder shoulders and horseshoe tris. First up was standing BB military press. 125lbs was the working weight. I did 4 sets of 8,7,7,6 (definitely gotta lower next week to hit target reps). Next was a superset of upright rows 3x10 (60) and standing lat raises 3x10,8,8 (30). Next was DB front raises. First set I powered through 25 for 10 reps. Next two sets I did 30 and although more of a struggle, I did 10 reps. Last for shoulder was bent over raises. First set was 15 for 10 reps. Next two sets I did 20 for 10 reps. Now was tris time. First was close grip bench press. First set I did 195 but was only able to muster 6 reps. Because of that I lowered the weight down to 175 for my second set and was able to get 10 reps. Last set I did 175 for 8 reps. Next was tricep pushdowns with the angled bar. First set I did 80 for 10 reps. Next set i did 85 and struggled to 10 reps. Next two sets I stayed at 85 and hit 8 reps. Last was skull crushers but since I have a nagging elbow injury, I did them on a 20 degree incline bench. First two sets I did 75 for 10 reps. Last set I did 80 for 10 reps. That completed today's workout. Tomorrow is an off day from the weights but cardio still will be done in the morning.

[Jdot5]

knocked out 20 mins of fasted cardio on the elliptical. off from the weights today. Tonite taking my wife to tango night and looking forward to a nice home cooked meal after. Gonna need that energy for tomorrow. Tomorrow is the Compound fullbody Gauntlet! Deadlifts, squats, clean and press, weight pullups, then an hour of cycle class............... All before 10AM, YIKES!

[Jdot5]

Today had to put my big boy pants on, Buckle up my boot straps, and get ready to give an ol fashion iron ass whippin. Today was the compound gauntlet. First up was deadlifts. I hadn't done moderate reps on deadlifts since Early march when I was on my bulk so I was unsure what to expect. First set I did 285 and smashed through 10 reps. Next set I went up to 295 and although it put up a fight, still knocked out 10 reps. Last set I went up to 305 and got 8 reps. Next was squats. By my second warmup set, my hamstrings were already fatigued (due to deadlifts). I started out at 225 and although a struggle, I got 10 reps. Next two sets I went up to 230 and hit 8 reps. Next exercise was a combo I haven't done since 2012, clean and presses. Now I did do cleans during offseason work so I was familiar with that aspect and did push presses last year but the combo of the two created quite a challenge. However, all that was playing in my mind was the scene in the final Rocky movie where Rocky was clean and pressing 315lbs so even though I was exhausted, I was ready to smash. First set I did 115 and knocked out 10 reps. Second set I did 120 and knocked out 10 reps. Third set I did 125 and got 10 reps (starting here next week). Last was pull-ups. First set I did 8 reps, second set I did 7 reps and third set I did 6 reps (did a rest pause each set to hit 10 reps: 2-1st set, 3 2nd set, 3rd set 4). That completed the weights portion. Now was time for cardio. I got reacquainted with my old friend fast, the stairclimber. I did 20 mins and a steady pace. That completed today's workout. Cheat meal coming up tonite. Much needed rest until Monday for chest and biceps.

[Jdot5]

had my cheat meal saturday night of pizza hit pizza box with cinnastix cheese pizza and cheese bread. then got caught slipping yesterday eating extra dinner rolls for meal 4. with the boost of carbs, 20 mins of fasted cardio on the elliptical was knocked out. chest and biceps this evening

[Jdot5]

Today was international chest day so I had to follow suit. First up was incline DB bench. First two sets I did 75 for 10 reps. Third set was 75 for 8 reps. Last set was 80 for 7 reps. Next was BB bench press. Since last week I only made reps for the first set, I lowered weight from 205. First set was 185 for 10 reps. Second set I went up to 190 and hit 9 reps. Last set was 190 for 8 reps. After was incline db flyers. I lowered the weight to make sure form was correct. First two sets I did 25 for 10 reps. Last set I did 30 for 10 reps. Last for chest was dips. First set I did 13 reps, second set was 12, last set was 10. Now was biceps. First two sets was 80 for 10 reps. Last two sets was 85 for 8 reps. Next was db hammer curls. First set was 30 for 10 reps. Next two set was 35 for 10 reps. Last was hammer strength preacher curls. I did 3 sets of 8 (70) then 3 immediate drop sets at 35,40,40 for 10 reps. That completed today's workout. Leg day tomorrow.

[Jdot5]

knocked out 20mins of fasted cardio on the elliptical this morning. Legs this evening

[Jdot5]

So im driving to the gym, got my preworkout songs bumping, getting the atmosphere right for leg day. I get to my halfway point of my 25 min commute (where i usually take my second serving along with my preworkout zip) and as i reach into my pocket I realize i left my pill case at work........FUARK!!!!!!!!!! I had two options: sulk and be sad or suck it up buttercup and adapt. I chose the latter of the two. Got to the gym and after warming up it was time to put in work. First up was front squats. After 2 warmup sets I was ready to go. First set was 125, although a bit rough I got 10 reps. Second set i stayed at 125. By the 8th rep i was definitely gassed but i took a few breaths and knocked out the remaining 2 to hit 10 reps. Third set i went up to 135. I got 9 reps before i had to rack the weights. Last set I stayed at 135 and got 8 reps as well. after a brief rest pause i did 3 more reps. Next up on the agenda was stationary lunges ( i really got to figure out a way where i can do walking lunges but not hog up the gym floor. First set i did 130 and smashed through the set. Next two sets was 135 and I was able to hit 10 reps on both sets (starting there next week for sure). Now was leg press time. I put 540 on the machine (i used a different one this week) and knocked out my first two sets of 10. My last set i went up to 550 and got 8 reps. after a rest pause i knocked out the remaining two. Normally after this I would do leg extensions to complete quad work but like a off speed pitch i decided do a change up. I started hamstring and did RDLs. First two sets i did 180 for 10 reps. Last two sets i went up to 185 and only got 8 reps (im hoping the gym finishes the renovations because i wasnt able to do RDL in my normal spot). Now i got to finish both quads and hamstrings at the same time with a superset of seated hamstring curls 3x10,10,8 (150) and leg extensions 3x10,10,8 (140,150,155). Now was calf work. i did a superset of seated calves 4x10 (100) and standing calves 4x10,10,10,8 (165). That completed todays leg workoutout. Took a serving of True Grit postworkout immediately after. I ended up taking my second serving of c-bolic about 2 hours after my postworkout meal (1045).

6/24: beat the alarm waking up and took a scoop of firm (along with 2 pills of c-bolic) and after walking the dog, I went to the elliptical and knocked out 20mins of fasted cardio while watching sportscenter. Legs felt way better than it did last week when it was feeling like linguini after leg day. Back day on deck today.

[Jdot5]

6/24:
first i made sure that i didnt forget my c-bolic pill this time n had put the pill case in my pocket before i left work. I got to my halfway point of my commute to the gym and took 1 pill (along with my preworkout zip) and then got to the gym. Warmed up on the treadmill and did some dynamic stretches as well and once i strapped by vibram finger shoes, it was time to put in work. Back day was on deck. I wanted to start with lat pulldowns but both machines were taken so i decided to start with deadlift. I was kinda worried since I just trained legs the day before and i didnt know if fatigue would play a factor. After a few warm up sets it was Go time. First set was 295 and i got 10 reps. Next set i went up to 300 and hit 9 reps (ill hit 10 next week). Third and fourth set i did 305 and hit 8 reps (looking for a higher number next week). After this the lat pulldown machine opened so i quickly pounched on it. I did 120 for 2 sets of 10 and then 3rd set i did 125 for 8 reps (hit 2 more after a rest pause). Next was Bent over rows. I decided to do underhand grip this week to change things up. First set was 175 which i hit 10 reps. Second set i stayed at 175 and hit a shaky 8 reps (form was getting a bit sloppy). Because of this, third set i lowered the weight to 165 and hit 10 reps. DB rows was the last thing scheduled in the weight room. Firs two sets i did 50 for 10 reps. Last set i did 55 for 8 reps. Now was time for core work. First superset was hyperextensions (45) and weight knee raises (15) for 3x15. Next was oblique crunch and side oblique knee raises for 3x15. Last was cable crunch (32.5) and hanging leg raises for 3x15. That completed todays workout. took a serving of True Grit post.

6/25:
woke up and took 2 c-bolic pills (along with firm) and knocked out 20mins fasted on the elliptical. Boulder shoulders and horseshoe triceps on deck this evening

[Jdot5]

6/25:
Took 1 pill serving of c-bolic along with my preworkout zip and it was off to the gym. I dumped in a scoop of my intraworkout Bcaas FIt. After a brief warmup of dynamic stretches and rotator cuff prehab work (gotta keep em healthy). First exercise of the day was seated db military press. After 2 warmup sets I was ready to put in work and I just had burst of energy like I couldnt be stopped. First set was 55 for a quick 10 reps. Second set i went up tp 60 and again hit 10 reps. Third set I went up again to 65 and hit 8 reps (2more after a rest pause). Last set i stayed at 65 and hit 7 reps (3 more after a rest pause). Next was a superset of ez bar upright rows which i did 60 for 10 reps the first two sets and 70 the last set for ten and Standing db lat raises which i did 25 the first two sets for 10 and 30 the last set for 10 (i went down from last week on weight since i wasnt hitting the reps). Next was standing front db raises. First two sets i did 30 and hit 10 reps both time. Last set i went up to 35 and hit 8 reps (then 2 more after a rest pause). Last for shoulders was bent over lat raises. I did 20 for 3 sets of 10. Now was triceps time. I usually start with close grip bench but since all the bench presses were occupied, Pulldowns got the call first. I used a different pulldown machine than my normal one (that one was taken) so first two sets of 85 and 105 was not a challenging 10 reps. Third set i went up to 115 and hit 10 reps but this weight was actually challenging. Last set was 125 and i hit 8 reps (then hit 2 more after a rest pause). A bench finally opened so i got on it quick so i could do close grip bench press. 175 was the working weight. First set i did 10 reps. Second set i did 8 reps (2 after a rest pause). Third set i did 7 reps (3 after a rest pause). Last exercise of the day was skull crushers. i had to use an ez bar curl bar since the preacher curl bar was occupied. 75lbs was the working weight for all 3 sets. First set was 10 reps. Now in between sets i peaked at the TV to see who the New York Knicks were picking in the draft and i must say I was severely disappoint in their pick (I would have prefered them to get Emmanuel Mudiay). Now back to the weights. Second set i did 10 reps. Third set I did 8 reps then 2 more after a brief rest pause. After a cool down stretching that completed todays workout. Took a scoop of True Grit Post immediately after. Core work in the morning
6/26:
Woke up this morning and after taking 2 c-bolic pills along with firm, I took my puppy out for a walk before popping in P90x into the DVD players. I decided to do their ab ripper X circuit to work core. I got 3 exercises into it and my wife comes in the room and decides she wants to join so she starts the workout over (insert angry face). After repeating those exercises we both did the remaining workout which last over 15 mins. Now time to recover and get ready for the compound killer tomorrow: Squats, trapbar deadlifts, clean and press, and chinups. Ill take my second serving of c-bolic (say that 3 times fast lol) today mid afternoon (around 2pm ish about 1hr before my 4th meal).

[Jdot5]

6/27:
Took my 2 pill serving of c-bolic and my final serving of firm and then took my puppy for a walk. After getting back, I cooked and ate breakfast with my wife. About 30 mins after it was time to head to the gym. I took my preworkout zip and it was off to the gym. Warmed up on the bike for 3 mins and then did some dynamic stretches to get the body prepped. Now was time to really work as it was time to start the Iron gauntlet. First up was squats. I did 2 warm up sets but even after my legs were a bit tight. I got to my first set which was 225 and I did 10 reps. Next set I went up to 230. I was able to hit 10 reps as well. Last set I stayed at 230 and pushed my way to 10 reps. Next was deadlifts. I wanted to do trapbar deadlifts but it just wasn't working for so I just used a regular barbell. Normally I use an over/under grip (left hand with an overhand grip and right hand with an underhand grip). Today I decided to really get out my comfort zone so I did both hands with an overhand grip (i do this grip for my warmup sets but never had done it on live sets). First set I did 275. I got 10 reps. Second set I did 285 and even though it was a struggle, I did 10 reps. Last set I initially was going to do 295 but at the last moment decided to put 300 on the bar and really test my self out. I got 6 reps. after a rest pause i did 3 reps. after another brief rest pause i did 1 more rep. By this time i was gassed but I knew i had to push through because the next exercise was even more intense, Clean and press. First two sets i did 125 and I was able to push to 10 reps. Last set i went up to 130 and got 8 reps (2 more after the rest pause). Last was chinups. All 3 sets i did 8 reps (then did 2 more after a rest pause). I did cardio on the stairclimber for 20 mins and although i was gassed, I did it. After some much needed true grit post i went home. Now time to recover, grow, and get ready to smash again on Monday. Tonite was a much needed cheat meal. here's what i ate

I'll be taking some progress pics early Monday morning

[Jdot5]

Didnt get any progress pics taken this morning (too much going). Ill get some by midweek for sure (hopefully tomorrow morning). With the start of this week I am officially 8 days away from my Miami trip (aka Aesthetics capital). Because ill be out there for a week, I have to turn up the intensity even more to make sure Aesthetics is on point while out there for the week. Took 2 pills of c-bolic and did 20mins of fasted cardio this morning. Chest and biceps tonite followed by core work.

[Jdot5]

6/29
After taking 1 c-bolic pill and a preworkout, it was time to get to the gym. This evening I had chest and biceps. My wife was able to make the workout today as well which is always a pleasure to have her working out with me. First was incline db bench. After 2 warm up sets, i was ready to lift. First two sets were 75lbs for 10 reps (just like last week). THird set i went up to 80. i was hoping my right shoulder didnt pinch like it did last time when i tried 80. Fortunately it didnt and i hit 10 reps. I stayed at 80 last set and got 8 reps (2 more after a rest pause). Next was suppose to be barbell bench press but since it was international bench day at my gym, i did DB flat bench. I hadnt done moderate reps on db bench in a while so i didnt know what to expect. First set i did 80 for 10 reps. Second set i went up to 85 and did 8 reps (did 2 more after a rest pause). Third set i stayed at 85 and like the second set, i did 8 reps and then 2 more after a rest pause. Next was incline db flys. First set i did 25 for 10 reps. Second and third set i did 30 for 10 reps. Last for chest was dips. I did 3 sets of 16,13,10. Now was time for biceps. First was BB curls. First set was 80 for 10 reps. Next 2 sets i did 85 and I was able to hit 10 reps for both of those sets. Last set was 90 and i did 8 reps followed by 2 more after a rest pause. Next was db hammer curls. First two sets were 35 for 10 reps. Last set was 40 for 8 reps followed by 2 more reps after a rest pause. Last was preacher curls. Normally i do hammer strength preacher curls but it was occupied so i did preacher curls with an ez bar. First set i did 65 for 10 reps then dropped the weight to 45 and knocked out another 10 reps. Second set mirrored the first as i did 65 for 10 followed by 45 for 10. Last set i did 8 reps at 65 and did 2 more after a rest pause, then i did 45 for 10 reps. Now was core work which i did for 3 rounds of 15: crunches, reverse crunches, Hyper extentions, db side bends, and leg raises. I took a serving of Post Grit immediately after.

6/30:
Woke up this morning and first thing i did is check my weight. came in at 186.2 which is cool considering thats only 1.4lbs gained in almost a week and a half with cheat meals being at on both weekends. took 2 pills of c-bolic and then knocked out fasted cardio for 20 mins. I did manage to get some progress pics in before breakfast and ill try to upload it before weeks end. Leg day on deck this evening. 1 week away from Miami

[Jdot5]

6/30:
took 1 c-bolic pill along with a preworkout drink at my usually midpoint of my commute. Got to the gym and after a brief ride on the bike and dynamic warmup, it was time to train legs. First was a date with the squat rack since Front squats start leg day. First set was 125 for 10 reps. Next set i upped the weight to 135. I had it made up in my mind i wasnt racking the weight until i did it for 10 reps. I ended up doing my second and third set at 135 for 10 reps. Last set i went up to 140 and wanted to hit 10 but came up just short at 8 (hit 2 more after a rest pause). Next set was lunges. First set was 135 for 10 reps. Second and third set was 140 for 10 reps. Next was leg press. I had to use the leg pressed i used week 1 (since my wife was using the one i normally use). First set was 540 for 10 reps. Second set was 540 for 9 reps (1 rep after a rest pause) and third set was 540 for 8 reps (2 reps after a rest pause). Now was time to jump to hamstrings. I started with RDLs. First set was 180 for a quick 10 reps. Second and third set i did 185 and hit 10 reps as well. Last set i did 190 and hit 8 reps (2 more after a rest pause). Now was time for our first superset of the day to close out both hamstrings and quads. I did lying leg curls (85,90,90) and leg extensions (150,150,155) for 3 sets of 10. Now was a calf superset to close out Leg day. i did standing calves (165,165,180,180) and seated calves (100,105,105,105) for 4 sets of 10. After some cool down stretching, I took a serving of Post Grit to spark recovery.

7/1:
6 days away from #MiamiMode. took 2 c-bolic pills and knocked out 20mins of fasted cardio. Legs were a little sore but nothing unbearable. Back day on deck this evening and looking to get back to 315 on Deadlifts for moderate reps

[Jdot5]

7/1:
took my 1 c-bolic pill with some preworkout supps and it was time to workout. Back day and core was on deck. Did a brief warmup on the treadmill and some dynamic stretching then it was off to the weight room. First was Lat pulldowns. First set was 120 and i hit for 10 reps. Second set I went up to 125 and i hit 10 reps. Last set i stayed at 125 and only hit 8 reps (2 more after a rest pause). Now was deadlifts time. After a few warmup sets it was time to smash. I used and over/under grip. I wasted no time and put 300 on the bar for the first two sets. I was pleased with the results, 10 reps both sets. Next set I went up to 310. It was very exhausting by i mustered 8 reps (2 more after a rest pause). Last set I contemplated doing 315 but after consideration I decided against it since the previous set I only did 8 (315 will have to wait another day). Last set was 310 and again i hit 8 reps (2 more after a rest pause). Next was BB rows. I did overhand grip this week but my back and posterior chain was gassed after the deadlifts. The first set i hit 180 for 10 reps but the second set I only managed 6 reps at the same weight (4 more after a rest pause). Last set i dropped to 170 and hit 8 reps (2 more after a rest pause). Last for the weight room was DB rows. I did 3x10 at 50,50,55. Now was time for core. First superset was hyperextensions (50) and weight knee raises (20) for 3x15. Next was oblique crunch and side oblique knee raises for 3x15. Last was cable crunch (65, different machine) and lying leg raises for 3x15. I then stretched, took a serving of True Grit Post and went home

7/2:
5 days away from #MiamiMode. woke up took 2 c-bolic pills and did 20 mins of fasted cardio. Legs were a bit more sore than yesterday but ill be fine. Boulder shoulders and tris today (may even try to sneak in some extra ab work too)

[Jdot5]

Progress pics from tuesday 6/30






Things are on track with the reverse dieting and keeping Aesthetics for the trip next week. Will continue to push hard and make sure I show up in Aesthetics capital on fleek

[Jdot5]

7/2:
took 1 c-bolic pill along with a preworkout drink and it was off to the gym. Boulder shoulders and horseshoe tris were on the docket. First was standing BB military press. First set I did 115 and got 10 reps. Second set I upped the weight to 120 and got 9 reps (1 more after a rest pause). third set i went up to 125 and got 8 reps (2 more after a rest pause). Last set i stayed at 125 but only mustered 6 reps (had to use a rest pause to get 3 more reps then used another rest pause to get another rep). Next was a superset of upright rows and lat raises. For upright rows i did 3x10 at 60,70,70. For lat raises i did 3x10,10,8 in which i held the weights at the top for a second. Weights used for the sets was 25,25,30 (rest paused used for the 3rd set to get 2 more reps). Next was Front raises. I changed things up on how i did it. Instead of alternating arms each rep, i did 1 arm a time to complete the reps before switching to the next one (ex i did 10 reps with my right arm then switched to my left arm to do 10 reps). First two sets i did 25 for 10 reps. Last set i did 30 for 8 reps (2 more after a rest pause). Last for shoulders was bent over lat raises. First two sets were 20 for 10 reps. Last set was 25 for 8 reps. Now was triceps time. I supersetted triceps with abs to get in some extra core work. I would start the core part of the superset after my first warmup set so that way I could squeeze in 4 sets for the ab work. First was close grip bench 3x10,9,6 (175 used rest pause last two sets) and hanging leg raises for 4 sets of 15. Next was tricep pushdowns 4x10,9,8,8,8 (60 *used rest pauses on last 3 sets) and cable side bends (20,30,30,30) 4x15. Last for the day was skull krushers on a decline bench 3x10,10,8 (75,80,80 *used rest pause last set) and decline crunch (25) 4x15. after some stretching and a serving of true grit post, that completed the workout. P90 ab ripper x in the morning

7/3:
4 days away from #MiamiMode. woke up took 2 c-bolic pills and then after a quick walk with the puppy, came in and knocked out P90x ab ripper X. then ate breakfast. Now time to mentally prepare for the Iron Gauntlet for tomorrow. Good thing my job having a potluck today. ill be using that food for fuel for tomorrows workout. Also because i got the opportunity to log the gro stack from iSatori, tomorrow ill start using pre gro for preworkout and hypergro postworkout. Ill use biogro when i have a meal that uses protein powder.

[Jdot5]

7/4:
3 days away! Thats what I woke up. Took 2 c-bolic pills and then ate breakfast (1/2 cup of oats with some Animal whey). 30mins after I took a packet of Nitraflex. then it was off to the gym. I did a longer than normal warmup. Today was the iron gauntlet. First was squats. After 2 warm up sets I got to work. First set was 230 and I did it for 10 reps. Second set was 235 and I did it for 10 reps. Last set I did 240 and got 8 reps (2 more after a rest pause). Next exercise was deadlifts. I did the with both hands having an overhand grip. After 2 warmup sets it was grow time. First set was 280 which I plowed through for 10 reps. Second set I did 290 and again hit 10 reps. Last set I put 300 on the bar and hit 8 reps (2 more after a rest pause). (see below)

I was tired but I got to the hardest exercise of the day, clean and press. First set was 125 and I did it for 10 reps. Second set I put 130 on the bar and again I hit 10 reps. Last set I put 135 on the bar. I didn't know what to expect but I pushed myself and I was able to hit 10 reps. But don't just take my word on it, I have it on video.

Last was chin ups which I did for for 3 sets of 8 (2 more after a rest pause on each set). Now weights was complete, but I still had a date with the stairclimber. I knocked that out for 20 mins the. After stretching, I completed the workout. I took my true grit post when I got home since I accidentally left my shaker cup at home. Now time to recover until Monday. But until then im going to enjoy my weekly cheat meal tonite!

7/6:
1 day away....YES!!!!!!!!!!!!!!! Took 1 c-bolic pill this morning and did fasted cardio. The reason i dropped to 1 pill is because i only have 10 pills left so im doing 2 today, 2 tomorrow then ill be on vacation until next tuesday so ill have just enough to when i get back to get me to the weekend to burn off vacations food lol. Powered by burgers, hot dogs, brownies and ice cream (when i cheat i do it Grande), i did 25 mins of fasted cardio to get an extra burn for my upcoming vacation. Also due to my vacation tomorrow i have to change my workout split the next two weeks. today and tomorrow ill be doing an upper body and lower body split. Today is the upper body portion. More to come tonite

[Jdot5]

Today was chest back shoulders and calves today. I tried my new Preworkout I logging, PreGro (taste delicious). I had to turn it up because it was my second to last workout before my Miami trip. Today's workout was from Jim Stoppani's superman workout. The workout was full of supersets with 1m rest in between sets. First up BB rows 4x15,15,15, 12 (145,155, 155, 165) and BB bench press 4x15,13,10,10 (165,170,170,170). Next up was lat pulldowns 4x12,15,12,12 (110,100,100,100) and standing DB military press 4x15,12,12,10 (50). After was. Quick superset of incline db flys (25) and incline rear delt flyers (15) for 2x15. I then did db shrugs 4x15,15,15,12 (65,65,70,75) and dip shrugs on the dip machine 4x15. Now was calves. I did standing calves 4x15,15,15,12 (135) and seated calves 4x15,13,9,9 (100). Last was cable crossovers 2x15,12 (45,50) and cable lat raises 2x15 (12.5). After I did some cool down stretches I took HyperGro and got home to eat dinner. Tomorrow is Legs and arms at 6 am followed by the stairclimber...then Ihop short stack pancakes (59 cent short stack day, gotta take advantage)

[Jdot5]

Woke up at 530 this morning and took a protein shake and ate a half cup of rice. After about 10 mins I then took 1 pill along with PreGro preworkout. I then left for the gym. After a brief warmup and some dynamic stretching it was time to put in work. I had legs and arms and I was on a tight schedule due to my upcoming flight today. First was squats and hanging leg raises super set. The first two sets I hit 205 for 15 reps and hit 15 reps of leg raises. The last two sets I did 210 for 12 reps (3 more after a rest pause) and 2 more sets of 15 of leg raises. Next was a superset of RDLs and crunches. First set was 165 for 15 reps and same reps from crunches. Second set was 170 which I did for 15 reps and 15 reps for crunches. Third and fourth set I did 175 for 12 reps (3 more after a rest pause both sets) and 15 crunches. Last for legs was a super set of leg extensions 4x15,15,12,12 (135,135,140,140) and lying leg curls 4x15,15,13,12 (60,65,70,70). Now was time for arms. First was a superset of tricep rope pushdowns 4x15,15,13,12 (40,40,45,45) and BB curl 4x15,15,12,12 (65,65,75,75). Next was a superset of overhead cable tricep extensions 3x15 (40) and overhead cable curl 3x15,15,12 (30). Last superset of the day was for forearms: standing reverse wrist curl 3x15 (65,70,70) and seated wrist curl 3x15,15,12 (65,70,70). After some stretching I took a scoop of HyperGro and then went home. Then an hour later I punished some ihop pancakes and had another protein shake. After a 2 hour flight to ft Lauderdale and another 3 hours to get to Miami, we are finally at our hotel. Time to enjoy vacay! See yall next Wednesday.

[Jdot5]

After a week off from vacation (ill get some pics up throughout the week, even took some progress pics yesterday morning), Im definitely ready to get back on track with workouts. We had a blast in Miami Beach and did lots of walking and cycling to get around and even did Parasailing. Even took a drive down to Key West one of the days which was pretty cool to go to the most southern part of the U.S. I definitely ate lots of food while down there (ill get some pics up of that as well). Our only form of working out while there was walking and riding the CitiBikes there. Otherwise it was beach, eat, tan, repeat.
I woke up this morning and weighed in at 193 (up 8lbs from last week which is understandable due to being on vacay). I took 1 c-bolic pill along with carnitine and did 30 mins fasted on the elliptical. I took a scoop of BioGro with breakfast (beef protein and a 1/2 cup of oatmeal). Today im working a half day then doing legs and then some HIIT cardio around 130pm. I gave the weights a week vacation so now its time to punish em!