TERMINATION: Contest Prep Sponsored by PJ Braun!

[J2jud]

I am currently dieting for a contest that's roughly 20 weeks away. I am incorporating a carb cycling diet for this prep that I've put together as I don't respond well to straight Ketogenic diets or I just don't have the proper knowledge to do it right. Anyway, I just feel better when I'm on carbs. I use a moderate-heavy style of lifting with what some would consider a lot of volume.

With this log, I hope to get some critique as well as some support from some of the more experienced trainers.

I've competed before but never really got in as good of shape as I should have. I hope to smash the past competition physique I've presented and take myself to another level.

Here are some clips of some of my workouts:
IbUUq9WhToA

Had to use smith for lack of spotter.
TYCRcitOwNE

[J2jud]

01-30-2009

Workout:

Bench Press:
- 135x20
- 225x12
- 315x5
- 315x6
- 315x6
- 335x3
- 355x2
- 365x1
- 375x1

Extreme Decline Bench Press:
- 225x12
- 295x12
- 315x8
- 315x5

Incline (Smith Machine) "Rack'n Burns":
- 225x12 -(7sec rest)- x3 -(7sec rest)- x2 - (10sec rest) - x2
- 225x10 -(7sec rest)- x2 -(7sec rest)- x2 - (10sec rest) - x1

One Arm Smith Machine Rows:
- 95x10
- 115x10
- 115x10

Barbell Smith Machine Rows:
- 135x12
- 185x12
- 205x10
- 225x10
- 225x10

Close-Grip Lat Pulls:
- 100x12 (3 sets)

Rear Delt Laterals:
- 20x12 (3 sets)

The sedentary life-style I lived for the past couple of days has forced me to keep calories low which has really sucked for my strength, but I'll feel better once Monday comes around.

1st working set of Bench.
tEY2grakL9E

[Diabetic Muscle]

Good strong lifting there. Good luck, the show I'm doing is about 20 weeks out as well.

[J2jud]

Good strong lifting there. Good luck, the show I'm doing is about 20 weeks out as well.

Thanks man. Good luck with your show as well. Hopefully we can keep motivation at a high throughout the preparation. What show are you doing?

[Diabetic Muscle]

Its a very small local show in Texas, Black Gold Classic. Only the second year its been around. I think there was only 8 guys total in the whole show last year.

[J2jud]

Its a very small local show in Texas, Black Gold Classic. Only the second year its been around. I think there was only 8 guys total in the whole show last year.

Well, that means a much better chance of standing out in the line-up! I'm not sure what show I'm going to hit, but there are a few that are around the 20 week line which I'll hit. They're usually very popular.

[Shadow]

I'd be careful with your ROM on preacher curls. It's good to get a full stretch, but not TOO much of a full-stretch, if that makes sense. Your biceps are in a very vulnerable position, with added weight, so too extreme of a stretch could lead to a bad situation.

How tall are you? And how much do you weigh? Solid lifts all around.

[J2jud]

I'd be careful with your ROM on preacher curls. It's good to get a full stretch, but not TOO much of a full-stretch, if that makes sense. Your biceps are in a very vulnerable position, with added weight, so too extreme of a stretch could lead to a bad situation.

How tall are you? And how much do you weigh? Solid lifts all around.

Hey, thanks for the tip. Sometimes I feel like if I don't hit a full ROM on everything I'll lack some development, but with that exercise I see your point.

I'm a little over 6'2'' and weigh around 255 atm.

[Conrad]

I agree. The ROM can help AND can hurt you. I have gotten to where I NEVER locked out a weight on anything excepts deadlifts. I feel it is best to keep constant tension on the muscle as opposed to letting it rest of the joints. I also HIGHLY reccommend squeezing on the top of your movements. Slow controlled movements have been working great for me!!

[J2jud]

I agree. The ROM can help AND can hurt you. I have gotten to where I NEVER locked out a weight on anything excepts deadlifts. I feel it is best to keep constant tension on the muscle as opposed to letting it rest of the joints. I also HIGHLY reccommend squeezing on the top of your movements. Slow controlled movements have been working great for me!!

I usually do squeeze at the top of the movement except on the video I posted of preacher DB. I do need to keep the squeezes coming though. As of late on bench press I've made the movements semi-explosive on the positive portion of the press and relatively slow on the negative. I save most of my slow pressing for the smith machine so I can concentrate on my pecs squeezing the weight up.

Since I believe I have the tall-man complex when it comes to muscle bellies, I'm really trying to see what works for me in the density development. I'm not really sure if I should be going heavier on the hammers or what type of movement should be best. I do have 20in arms when glycogen loaded, but they're usually 19.0in cold. Any recommendations?

[killercuda426]

j2jud nice lifts strong keep up hard work and thanks for your help

[J2jud]

j2jud nice lifts strong keep up hard work and thanks for your help

Thanks man. Anytime.

[Conrad]

I usually do squeeze at the top of the movement except on the video I posted of preacher DB. I do need to keep the squeezes coming though. As of late on bench press I've made the movements semi-explosive on the positive portion of the press and relatively slow on the negative. I save most of my slow pressing for the smith machine so I can concentrate on my pecs squeezing the weight up.

Since I believe I have the tall-man complex when it comes to muscle bellies, I'm really trying to see what works for me in the density development. I'm not really sure if I should be going heavier on the hammers or what type of movement should be best. I do have 20in arms when glycogen loaded, but they're usually 19.0in cold. Any recommendations?

FEEL the weight working the muscle and odnt think about how much your lifting.

[J2jud]

FEEL the weight working the muscle and odnt think about how much your lifting.

I try not to, but sometimes I think I can let my thirst for more weight get the better of me. I think what I lack most is peak in my biceps on a front double-bi. I usually do force myself on arms to really squeeze the weight, but maybe not enough. I'll see what I can force out of my mind-muscle connection.

[Shadow]

Are arms a weak point for you?

[J2jud]

Are arms a weak point for you?

In my opinion I don't have enough mass on them to look very big, along with my delts. I'm my own worst judge.

[J2jud]

I had my girlfriend film my entire delt workout, minus some warm-ups (1 set of barbell presses) and a few exercises for traps and abs. Sorry for some of the annoying music being played in the background. I used fairly light weight to really focus on my shoulders moving the weight rather than throwing up weight for strength. As you can see I didn't include direct rear delt exercises in this routine as I do them at the end of my back routine. Enjoy and feel free to critique.

Workout: Delts/Traps/Abs

QB3dH6EhNow

[Diabetic Muscle]

Have you ever tried to build strength in your delts? I find doing heavy side laterals really builds up size in my delts.

[J2jud]

Have you ever tried to build strength in your delts? I find doing heavy side laterals really builds up size in my delts.

Yeah. I usually do go heavy on DB Shoulder Press; from 90-100lbs each hand. On Side Laterals I used to go up to 60's for 6 reps, but have stuck to 40-45 with strict form for 10 reps. When I perform "Rack'n Burns" I cannot handle as much weight on anything else thereafter which is why you see me with 20 and 25lbs.

[Shadow]

Yo, you've got some good size. You can see it better in this vid. Form looks solid throughout. You should try those cable laterals with the cable going behind your body instead of in front. I feel that that hits that medial head a lot better.

[J2jud]

Yo, you've got some good size. You can see it better in this vid. Form looks solid throughout. You should try those cable laterals with the cable going behind your body instead of in front. I feel that that hits that medial head a lot better.

Thanks man. I'll try using the cables behind the back next workout.

[J2jud]

Today is arms. I'm thinking of adding in some FST-7 into the mix and see what it's all about.

[Shadow]

I'm a fan of FST-7. Haven't used it in a while, but when I did, I liked the results.

[J2jud]

LORDY LORDY Biceps'n Triceps of glory! Today I hit bi's and tri's with a different approach. I used the FST-7 system, well at least so I thought. I was only resting 7 seconds between each set and was going insane! Well, no I realize I'm supposed to rest 30sec between each set. It was a skin tearing muscle pump experience. However, I was resting 30sec in-between everything else. BTW, I love spider curls!

WORKOUT:

(warm-up) E-Z bar pushdowns:
- 80x20 (3 sets)

Close-Grip Bench Press:
- 225x12
- 225x12
- 225x10
- 135x15
- 135x15

Over-Head DB Extensions:
- 90x12 (3 sets)

Decline Skull Crushers(FST-7):
- 75x8 (7 sets)

Hammer Curls (Seated):
- 40x10e.a.
- 40x10e.a.
- 40x10e.a.

DB Spider Curls:
- 25x10e.a.
- 25x10e.a.
- 25x10e.a.

E-Z Bar Preacher Curls: FST-7
- 55x8
- 55x8
- 55x8
- 55x8
- 45x8
- 45x8
- 45x8

[Shadow]

Nice work. I wouldn't have picked EZ bar curls for the 7s. You're hardcore, lol.

[J2jud]

Nice work. I wouldn't have picked EZ bar curls for the 7s. You're hardcore, lol.

Lemme tell ya, it was nothing short of a bitch. My arms don't really feel like being part of my body right now. haha.

[J2jud]

Today I have legs. I'm going to try some FST-7 with leg extensions after squats and Hack squats.

Well, my arms still seem swollen. They look slightly pump'd. I haven't had this feeling in a long while.

[J2jud]

Couldn't make it to the gym today. Too much work. Suck ass day!

[J2jud]

All I have to say about this workout technique.... fawking insane! My pump was ridiculous. I've not had that much of an intense BLOW-UP pump in my life. Felt great. I flexed the whole 30sec between each set of every exercise, especially FST-7.

WORKOUT:

Flat Bench Press:
- 135x20 (slow)
- 295x8
- 295x8
- 285x6

Smith Machine Incline Press:
- 225x12
- 225x12
- 225x10 + 135x15(slow)

Cable-Fly Crossovers (FST-7):
- 60x12
- 60x12
- 60x12
- 60x10
- 60x10
- 60x10
- 60x11

Hanging Leg lifts.

[Shadow]

All I have to say about this workout technique.... fawking insane! My pump was ridiculous. I've not had that much of an intense BLOW-UP pump in my life. Felt great. I flexed the whole 30sec between each set of every exercise, especially FST-7.

WORKOUT:

Flat Bench Press:
- 135x20 (slow)
- 295x8
- 295x8
- 285x6

Smith Machine Incline Press:
- 225x12
- 225x12
- 225x10 + 135x15(slow)

Cable-Fly Crossovers (FST-7):
- 60x12
- 60x12
- 60x12
- 60x10
- 60x10
- 60x10
- 60x11

Hanging Leg lifts.

You should add one more movement in there bro, before the 7s sets. Like incline or flat flyes. I recently read an article on how FST-7 workouts are structured, and that's what I understood the basic outline to be. Of course, nothing's set in stone, lol.


You training today?

[J2jud]

You should add one more movement in there bro, before the 7s sets. Like incline or flat flyes. I recently read an article on how FST-7 workouts are structured, and that's what I understood the basic outline to be. Of course, nothing's set in stone, lol.


You training today?

Yeah, I was just getting the feel for it these past couple of workouts. Been pretty busy with school. I'll post my last few workouts. I'll probably add in some floor presses, reverse-grip bench or decline bench.

[J2jud]

Saturday: 02-06-2010
Workout: Back/bi's/abs

(Smith Machine) Barbell Rows:
- 135x15
- 225x12
- 225x12
- 225x10

DB Row:
- 100x12
- 130x10 (3 sets)

FST-7: Lat-Pulls (mistake on fst-7)
- 160x12
- 160x12
- 160x12
- 160x12
- 160x10
- 160x8
- 160x7

Hammer Curls:
- 50x10e.a. (3 sets)

FST-7: Spider Curls:
- 20x10
- 20x10
- 20x8
- 15x8
- 15x8
- 10x10
- 10x8


Monday: 02-08-2010
Workout: Shoulders/Traps/Quads/Abs

Seated DB Shoulder Press:
- 80x20
- 90x20
- 100x10
- 100x8

(smith machine): Behind the Head Barbell Press:
- 135x15
- 135x12
- 135x12
- 135x10

Upright Rows:
- 95x12 (3 sets)

FST-7: Seated Side Laterals:
- 25x12 (all 7 sets!)

HACK Squats (deep):
- 225x15 (4 sets)

Front Squats (deep):
- 185x12 (3 sets)

FST-7: Leg Extensions:
- 105x12
- 95x12
- 45x10 (4 sets... done!)

Tuesday: 02-09-2010:
Workout: Bi's & Tri's

Heavy Hammer Curls:
- 30x20e.a. (warm-up)
- 55x10e.a.
- 55x10e.a.
- 55x8e.a.
- 50x10e.a.
- 40x15e.a.

Wide-Grip Barbell Curls:
- 85x10 (3 sets)

Spider Curls Super-set Reverse-Grip E-Z bar curls on reverse incline:
- 25x10 + 35x10
- 20x10 + 35x10
- 20x10 + 35x10
- 20x10 + 35x10

FST-7: Cable Preacher Curls!
- 80x12
- 80x8
- 80x8
- 60x10
- 60x8
- 50x10
- 50x8

Tricep-Pressdown (warm-up)
- 80x20
- 80x20

(smith machine) Very Close-Grip Bench Press:
- 225x12 (5 sets)

Parallel Dip Bar:
- body weight x 12 (4 sets)

FST-7 Skull Crushers:
- 65x10 ( all 7 sets)

My arms were fried and pump'd to the max! Felt great and today they're still looking pump'd!

[Gerb]

Nice training, how are you liking the FST-7?

[Shadow]

LAT PULLS! THAT'S what I meant to add to my back routine!

[J2jud]

Nice training, how are you liking the FST-7?

I'm loving the FST-7. I've only been using it for around 2 weeks and have been seeing some results. It's intense, but it's proving that it works.


LAT PULLS! THAT'S what I meant to add to my back routine!

Haha. I'm glad I could help you with the brain fart. lol.

[J2jud]

Delts.....

I've had a very exhausting week of exams and not getting any sleep. Therefore, my workout has been shit. I didn't hit the gym on Monday as I had an exam at 5:30pm. Anyway, I'm sticking to my diet.

WORKOUT:

Seated DB Shoulder Press:
- 72.5x15
- 80x12
- 90x8
- 80x10
- Grabbed some 35's and pumped the shoulders until they hurt.

Behind The Head (smith machine) Press:
- 135x12
- 135x12
- 185x10
- 185x10

Wide-Grip Upright Barbell Rows:
- 95x12
- 95x10
- 115x10
- 115x10

FST-7: Cable Laterals:
- 30x12
- 30x10
- 30x8
- 30x8
- 30x8
- 20x10
- 20x8 + 5 extra forced. (HELLUVA PUMP!!!)

Hinged-Hammer Grip Shrugs (hold each rep for 3 counts)
- 6 plates x 15
- 8 plates x 15
- 10 plates x 15

Slight Inlcine Rear Laterals;
- 25X12 (3 sets)
- 12.5x12

[Shadow]

You do cable laterals behind your back or with the cable in front of you?

[J2jud]

You do cable laterals behind your back or with the cable in front of you?

I've never tried to do them behind the back. I concentrate a lot on bringing the cables towards my back more than front, but still perform them cables in the front. Do you notice a difference in the way the medial and rear heads workload?

[Shadow]

It hits the medial heads harder (at least to me) and even seems to involve the rear head a little bit. I like to do them that way. There's really no difference strength-wise, just how it hits the heads.

[Diabetic Muscle]

I agree with shadow I feel it takes the front head out of the movement very effectively.

[J2jud]

It hits the medial heads harder (at least to me) and even seems to involve the rear head a little bit. I like to do them that way. There's really no difference strength-wise, just how it hits the heads.


I agree with shadow I feel it takes the front head out of the movement very effectively.

Sounds good. I'll start using that instead for the FST-7 laterals. I just hope I can get some sleep this week after exams. Not to mention getting up before 7:30 classes and doing cardio is a pain in the ass. haha.

[Diabetic Muscle]

I feel for you. I have a buddy getting ready for his first show and he is in college and has a full time job. He is only 7 weeks out and is really struggling.

[J2jud]

I feel for you. I have a buddy getting ready for his first show and he is in college and has a full time job. He is only 7 weeks out and is really struggling.

Yeah, dieting and taking exams is really not the best combination for success in your classes, but I try to do my best. The hardest part of the diet will be the last 4 weeks. I've still got a lot of time and should be ready for my show around the 20 week mark from the start. It's funny though, I've added what looks like size in my delts and arms since starting the FST-7 workout, even on my cut.

I'm going to up the cardio throughout the cut to get a little more bodyfat reduction. I'm still doing low intensity cardio; walking on an incline, in the the mornings, but I'm thinking of adding in some sprinting after my workouts to really boost metabolism. My only fear is getting in my post workout protein.... always a burden.

[J2jud]

Bi's and Tri's........ damn, long ass day.

Not really getting much sleep which is making my metabolism fawk me over. Exams will be done this week and I can get some sleep.

My workouts for arms have been focused as of late on the development of my brachialis more than anything and I added in some more volume to see how I do.

WORKOUT:

Standing Hammer Curls with 2 second top contraction (each arm = e.a.):
- 30x20ea
- 40x12ea
- 50x12
- 50x10
- 55x8
- 50x8 + 40x6

Standing E-Z Bar Curls:
- 75x12
- 75x12
- 75x10
- 75x10

One Arm DB Preacher Curls:
- 25x10 (2 sets)

Spider Curls
- 17.5x10 (2 sets)

FST-7 (Cable Machine, Rope curls on preacher bench whatta bitch)
- 80x10
- 60x12
- 60x12
- 60x10
- 50x10
- 50x8
- 40x10

Triceps Pressdown with rope (warm-up)
- 80x25
- 80x25

Smith Machine Tricep Presses:
- 225x10
- 135x12
- 135x12
- 135x12

Parallel Dip Bar:
- 2 sets of 15

FST-7, (Smith machine California Press):
- 95x10 (for all 7 sets)

The california presses, I think they're called, much like the skull crusher just slightly different was great. I had a huge pump and felt great.

[Shadow]

Damn, looks like a hell of an arm workout. What show are you doing?

[J2jud]

Damn, looks like a hell of an arm workout. What show are you doing?

I'm dieting down for a show in May and June. The show date hasn't really been announced as of yet. So, I'm still deciding. Okstate (my college) the weight lifting club puts on a show which I might enter depending on how ready I am and it's at the end of May.

[J2jud]

Well, since I had a shit load of exams last week I tried hitting the gym on friday for chest..... didn't go over so well. I almost passed out at the gym and then decided to go the fuk home and sleep... and I did.

Anyway, I had some very productive workouts on Sunday and Monday. I really tore up my delts yesterday. I keep noticing that nothing really phases them in the growth department except for brutal volume. Not that that's what I'm trying to accomplish, but I can't feel that I've worked them hard enough unless I really hit them with a lot of volume.

I've been finding that the smith machine has become a great piece of equipment to use during these last few weeks. I've been able to really feel my target muscle group when I use it, focusing on working the muscle with hard contractions and smooth movements. I really like using it for barbell rows, I've never felt my back muscles burn and contract the way they do with the smith machine barbell row.

02-21-2010
WORKOUT: Back/Abs

(smith machine) Barbell Rows
- 135x15
- 135x15
- 225x12
- 225x12
- 225x10

One Arm DB Row:
- 100x12
- 130x10
- 130x10
- 130x10

Close-Grip Cable Rows:
- 200x12
- 200x12
- 200x12

FST-7: Straight Arm Pulldown.
- 60x12 (4 sets)
- 80x12 (3 sets)

02-22-2010
WORKOUT: Delts/Abs/post-workout cardio

Seated DB Shoulder Press:
- 50x20
- 70x12
- 80x12
- 85x10
- 85x10
- 85x8

Seated Arnold Presses:
- 45x10 (2 sets)
- 45x10 (drop set) --> 25x10 (2 sets)

(Smith Machine) Seated Behind The Neck Press:
- 135x12 (5 sets/30sec rest)

(Smith Machine) Wide-Grip Upright rows:
- 95x12
- 115x10 (3 sets)

FST-7: Behind The Back Cable Laterals
- 30x12 (7sets) OMFG BURNNNN!!!!!!!

Inclined Bench Rear Laterals:
- 25x10 (5 sets)

**Cable Crunches
**15min inclined elliptical

[Diabetic Muscle]

So you like the behind the back raises? haha good workouts.

[Shadow]

Damn, you weren't kidding about volume.

[J2jud]

So you like the behind the back raises? haha good workouts.

Thanks. Yeah, I felt so much more emphasis on the medial head. It was nice seeing all the deltoid heads popping. Had some comments which made me feel good.


Damn, you weren't kidding about volume.

Haha. Nope. I never actually see improvement with less volume for this particular muscle group. My workout only lasted 50min, minus the cardio.

[J2jud]

As of this weekend I have started working with the amazing PJ Braun. I feel very honored to have this guy in my corner and believing in me to get the job done. He's very gracious to have taken this leap of faith in me and I will not let him down.

I am as of today 14 weeks out from my competition.

I will be doing 20min of cardio each and every morning on an empty stomach.

Wednesday: LEGS/Lower Abs
WORKOUT:

Front Barbell Squat:
- 135x20
- 225x15
- 315x10
- 315x10
- 315x10

Leg Press:
- 10plates x 20
- 12plates x 20
- 14plates x 20
- 18plates x 12
- 18plates x 10

Hack Squats:
- 95x15
- 180x15
- 210x12
- 210x12

Standing One Leg, Leg Curls
- 40x20
- 60x15
- 60x15

Lower Abs/Upper Abs:
- Hanging leg lifts
- Rope crunches

Friday: Chest/Abs
WORKOUT

Flat DB Bench Press:
- 100x20
- 130x10
- 130x10
- 130x8
- 130x8
- 130x6

Incline Bench Press:
- 225x8
- 225x8
- 185x12
- 185x12
- 185x12
- 185x12

Incline (smith machine) Bench Press with squeezes:
- 135x20
- 135x20
- 135x20

DB Pullovers:
- 85x12 (3 sets)

FST-7: Cable Crossovers:
- 60x10 (5 sets)
- 80x8 (2 sets)

Incline Cable Crossovers:
- 50x12 (3 sets)

Upper Abs
- rope crunches

Sunday: Back/Tri's
WORKOUT:

(smith machine) Wide-Grip Barbell Rows:
- 135x12 (3 sets)
- 185x10 (3 sets)

Lat Pulldowns:
- 200x10
- 200x10
- 180x10
- 180x10
- 120x15

One-Arm DB Rows:
- 130x10 (4 sets)

Incline Bench DB Rows (both arms):
- 45x12 (3 sets)

FST-7: (smith machine) Barbell Rows:
- 185x10 (3 sets)
- 135x12 (4 sets)

One Arm Reverse-Grip Tricep Presswounds:
- 40x12 (3 sets)

Rope Tricep Extensions:
- 60x20 (3 sets)

Lying Reverse-Grip Barbell Extensions:
- 45x12 (4 sets) felt amazing.

[Shadow]

He doing your training or diet? Or both?

[J2jud]

He doing your training or diet? Or both?

As of right now he's doing my diet and some portions of my training. He will adjust things as time progresses.

[Mr.Bones]

Looking strong J2, keep it up.


And what's up with that PJ Braun sponsored athlete stuff?

[J2jud]

Looking strong J2, keep it up.


And what's up with that PJ Braun sponsored athlete stuff?

Thanks man. PJ is sponsoring my contest prep. He's advising me throughout the whole preparation.

["Rodz"]

Good work this week man!!! Should be a great education working with PJ as well

[J2jud]

Good work this week man!!! Should be a great education working with PJ as well

Thanks Mike! I'm really feeling pretty good working with PJ. He's got me on a really great diet. Hopefully I can get some pics up soon.

[Diabetic Muscle]

That's awesome, it always seemed like PJ was a stand up guy.

[J2jud]

That's awesome, it always seemed like PJ was a stand up guy.

Yeah, I think he's proved it. He's a very honest guy and answers any of your questions extremely quickly.

[Diabetic Muscle]

Best of luck to you man, Gotta represent OSU!!

[Mr.Bones]

Yeah, I think he's proved it. He's a very honest guy and answers any of your questions extremely quickly.


I noticed that also when I worked with him.

[J2jud]

I noticed that also when I worked with him.

Your AVI..... it fawking rocks.

UPDATE:
- PJ's Diet he made up for me is kicking ass. I'm down to 240lbs from 246 already. I'm even getting comments on how much I've improved in just a little over a week of dieting on PJ's program.
- I will try and have some pics up later tonight if I can get a good camera to use and show my progress.

[Gerb]

Good to hear! Keep it up!

[J2jud]

Good to hear! Keep it up!

Thanks man! I'm doing my best plus some to get in contest shape. Seeing results this early on is just adding to my drive.

[J2jud]

Thursday: 03-04-2010
Workout: Chest

Barbell Bench Press:
- 135x20
- 225x10
- 275x10
- 275x10
- 275x10
- 275x10

(smith machine) Incline Bench Press
- 225x10 (4 sets)
---- last set hit failure and had another 4 forced reps.

Incline DB Fly's:
- 55x10 (3 sets)

Decline Bench Press:
- 135x12 (3 sets)

FST-7: Seated Wide Machine Fly's
- 100x12
- 75x12
- 75x10
- 75x10
- 50x12
- 50x12
- 70x10 + 8 1/2 reps

Over-all great workout. I hit cardio 10min lower intensity and 10min higher intensity jogging on an empty stomach in the morning.

Diet seems to be going great. I'm still trying to get a camera to take pics with...

[Mr.Bones]

Strength still the same as off season?

[J2jud]

Strength still the same as off season?

No, not really. Strength is down a little. I attribute that to lack of sleep.

[J2jud]

Diet has been solid and cardio has been getting a little easier or at least I'm used to it. PJ is having me keep the diet the same this week and may change it up next week, depending on how much weight I'm losing. Strength seems to be staying around the same levels and I've been seeing some slight changes in my body composition. I do have some pics I'll be posting up later tonight.

Weight: 240lbs

03-08-2010
Workout: Delts/Abs

Seated DB Shoulder Press:
- 55x20
- 72.5x16
- 82.5x15
- 82.5x15
- 85x12
- 85x12
- 85x10 + 3 forced reps

(smith machine) Wide-Grip Upright Rows:
- 95x12
- 115x12 (4 sets)

Standing Behind the Neck Barbell Press:
- 135x10 (3 sets)

(smith Machine)Seated Behind the Neck Barbell Press:
- 135x12 (2 sets)

Standing Arnold Presses:
- 55x12 (3 sets)

FST-7: Behind the Body Cable Laterals:
- 20x10 (7 sets)

Shrugs:
- 8 plates x 10 reps (3 sec holds)

Abs: Upper and lower various exercises.

[Mr.Bones]

Good stuff, dropping that weight the first month is super easy.

[J2jud]

No pump... 240lbs (03-08-2010)



http://img706.imageshack.us/img706/592/phf010.jpg


http://img689.imageshack.us/img689/9971/phf013.jpg

[Shadow]

^ looking solid. LOL, you look like you hate life in that first pic.

[J2jud]

^ looking solid. LOL, you look like you hate life in that first pic.


Haha. Thanks man. Yes, the moment the pics were being taken I was a little angry at life. I was tired and wanted to get my workout over with so I could go and eat! haha.

[J2jud]

I missed cardio this morning as I needed the rest. I will be making up for it tonight by hitting 30min of moderate intensity cardio. Diet has been good. I bought some powerade zero and it's some good shit!

Weight: 240

03-09-2010
Workout: Arms

Standing DB Hammer:
- 27.5x20ea
- 55x10ea
- 55x10ea
- 55x8ea
- 55x8ea
- 55x6ea

(Fat Gripz) Seated Incline DB Curls
- 35x10ea (3 sets)
- 35x8ea (2 sets)

Reverse-Grip Barbell Curls:
- 45x15
- 65x15
- 65x12
- 65x10

Standing Barbell Curls
- 85x12
- 105x12

FST-7: Machine Preacher Curls:
- 80x12
- 80x12
- 70x10
- 80x8
- 80x5
- 80x5
- 80x5

Rope Pressdowns
- 80x20
- 80x20

Close-Grip Bench Press:
- 135x20
- 225x10
- 225x10
- 225x8

Parallel Bar Dips:
- 20
- 20

Reverse-Grip Skull Crushers:
- 65x10
- 65x10
- 65x10

Incline DB Over Head Tricep Extensions:
- 82.5x12
- 90x12
- 105x10
- 110x8

FST-7: Reverse-Grip Tricep Extension:
- 80x10 (all 7 sets)

[JamesWebb]

hey bro just found this thread and will be following along from here on out. im also working with PJ right now, im just under 16 weeks out. we are right around the same size im sitting at 246 right now at 6'2, i'll keep an eye on this to keep me motivated!

[Mr.Bones]

hey bro just found this thread and will be following along from here on out. im also working with PJ right now, im just under 16 weeks out. we are right around the same size im sitting at 246 right now at 6'2, i'll keep an eye on this to keep me motivated!

Just follow his advice to the letter, it works.

[J2jud]

hey bro just found this thread and will be following along from here on out. im also working with PJ right now, im just under 16 weeks out. we are right around the same size im sitting at 246 right now at 6'2, i'll keep an eye on this to keep me motivated!

Hey man, glad to have you along for the ride! Working with PJ is a blessing. Come here anytime you want man. Hopefully we can keep one another motivated. It's good to have another tall ass sky dweller like myself competing! haha!

[J2jud]

Fuuuhh!!! I had some good endurance and leg pumps going on.

03-10-2010
Workout: Legs/Abs

Front Squat:
- 135x15
- 225x12
- 315x5
- 225x12
- 225x10

Leg Press:
- 14 plates x 15
- 18 plates x 15
- 20 plates x 12
- 22 plates x 10
- 22 plates x 10
- 22 plates x 12

Hack Squat:
- 95x12
- 145x12
- 180x12 (3 sets)

Standing Calf Raises:
- 2 plates x20
- 3 plates x20
- 4 plates x20
- 5 plates x15
- 6 plates x15

FST-7: Leg Extensions:
- 90x12 (7 sets)

Abs: Upper and lower

Post workout I am allowed 1 scoop of waxy maize. This goes for back as well.

[Shadow]

Damn. That's a marathon right there.

[J2jud]

Damn. That's a marathon right there.

Indeed. I'm pretty drained tonight.

[Steve56]

Good luck bro..i will be following along!

[gottabecool]

Fuuuhh!!! I had some good endurance and leg pumps going on.

03-10-2010
Workout: Legs/Abs

Front Squat:
- 135x15
- 225x12
- 315x5
- 225x12
- 225x10

Leg Press:
- 14 plates x 15
- 18 plates x 15
- 20 plates x 12
- 22 plates x 10
- 22 plates x 10
- 22 plates x 12

Hack Squat:
- 95x12
- 145x12
- 180x12 (3 sets)

Standing Calf Raises:
- 2 plates x20
- 3 plates x20
- 4 plates x20
- 5 plates x15
- 6 plates x15

FST-7: Leg Extensions:
- 90x12 (7 sets)

Abs: Upper and lower

Post workout I am allowed 1 scoop of waxy maize. This goes for back as well.

Alright, I'll cut the BS, I am impressed.

So you finished that and then what? Went immediately to a wheelchair? LOL

[J2jud]

03-11-2010
Workout: Chest

I used my new wrist wraps from elitefts.... they felt incredible when I was benching. I could barely feel my hands. Everything was extremely tight and strong. I tried to go somewhat heavy, but lacking a partner causes the confidence to shrivel up a bit. Over-all, I had a great workout. Chest was extremely pump'd throughout the workout and I had decent strength as well.

Flat Barbell Bench Press:
- 135x20
- 225x12
- 275x10
- 315x5
- 275x10

Decline Bench Press:
- 225x10 (4 sets)

Incline Bench Press:
- 225x10 (3 sets)
- 135x15 (2 sets)

FST-7: Seated Machine Fly's:
- 70x10 (7 sets)

03-12-2010
Workout: Back

Smith Machine Barbell Rows:
- 135x20
- 225x10
- 225x10
- 235x10
- 345x10
- 275x5

Nautilus Unilateral Lat Pulldowns:
- 95x12
- 135x10 (3 sets)

Close-Grip Cable Rows:
- 200x12 (4 sets)

Incline DB Rows:
- 40x10 (3 sets)

This was done in 30min!!!!! Time restraints are srs business.


03-15-2010
Workout: Delts/Abs

Seated DB Shoulder Presses:
- 50x20
- 80x12
- 80x12
- 90x10
- 90x10
- 90x10

(smith Machine)Behind The Neck Shoulder Press:
- 135x12
- 155x10
- 185x6
- 225x3

Seated Arnold Presses:
- 40x12 (3 sets)

Wide-Grip Upright Rows:
- 95x10
- 115x10
- 125x10
- 135x10
- 135x10
- 95x10

DB Rear Laterals
- 30x12 (3 sets)

FST-7: Behind the Back Cable Laterals:
- 20x10 (all 7 sets)

Abs: Various Upper and lower exercises


This workout was performed with my buddy Grambo (who reps for Purus Labs) at Gold's Gym in Tulsa. Not the hardcore atmosphere you see in Venice Californian hahaha. But none-the-less, it's still an awesome gym to workout at. We had a couple guido tools in the gym.... just a little odd in OK. It wouldn't have been so weird if they hadn't stared at me for so long with pouty lips.

03-17-2010
Workout: Bi's/Tri's

Standing Alternating DB Curls:
- 30x10ea
- 45x10ea
- 50x10ea
- 55x8ea
- 60x8ea
- 60x8ea
- 60x6ea

Standing DB Hammers:
- 50x10
- 50x10
- 50x10
(can't remember if there was a fourth set)

Warm-Up Tri's Rope Pressdown
- 60x20
- 60x20

Close-Grip Bench Press:
- 135x20
- 225x10
- 245x10
- 245x8
- 245x8

Parallel Dips:
- 30
- 20
- 20

SuperSet: Skull Crushers + Lying db curls
- 90x12
- 90x10 + 20x10
- 90x10 + 20x10
- 90x10 + 20x10

Preacher Curls:
- 75x12
- 75x10
- 75x10

SuperSet-7: Cable Preacher Curl + Rope Pressdowns
- 50x10 + 60x10 (5 sets)
- 40x12 + 40x15 (2 sets)

[Diabetic Muscle]

Good training man, stick with it.

[J2jud]

Good training man, stick with it.

Thanks man. Been trying my best.

[J2jud]

Weight: 241lbs

Notes:
- been losing fat but maintaining the same muscle mass and weight.
- Strength = bout the same
- same diet

03-30-2010
Workout: Light Chest


Incline Bench Press:
- 135x20
- 225x12
- 225x12
- 225x12
- 225x12
- 245x10
- 255x10
- 265x8

Machine Fly's
- 85x10
- 110x10
- 130x10
- 145x10
- 160x10

I was short on time and just needed to bust out a quick chest workout




03-22-2010
Workout: Delts/Abs

Weight: 241

Cardio: 20min (fasted morning)

Thoughts:
- I'm looking much leaner day-by-day. I can't believe I'm staying at the same weight and losing fat without the AAS. I do have a head cold which made this workout pretty shitty strength wise. Thank God I have some Sudafed from the doc. Had a shitty sleep last night. Probably got around 3 hours. I did have some insane pumps from my pre-workout mix I made up.

Seated Military Press:
- 135x15
- 135x12 (3 sets)

Standing Wide-Grip Upright Rows:
- 95x12
- 145x8
- 145x8
- 95x12
- 115x10
- 135x10
- 135x10

Seated Behind the Neck Wide-Grip Military Press (smith machine)
- 135x12
- 185x12
- 225x3
- 135x10
- 135x10

DB Rear Laterals:
- 27.5x15 (3 sets)

FST-7: Behind the Back Standing Side Laterals
- 20x10 (7 sets)

[Shadow]

Keep up the good work, bro!

[FinishFirst]

good jesus with the barbell press

[FinishFirst]

"dont try me".

[killercuda426]

j2jud great job keep up the hard work its paying off

[FinishFirst]

yeah man two thumbs up budd

[J2jud]

Update:
- I did do arms (tues), legs (wed), and back (sunday). I skipped chest as I had a very nasty pain in my left pectoral during my close-grip bench pressing on Tuesday. Hopefully, everything is doing fine this week.
- My legs are getting ridiculously striated! I flexed my legs for my GF last night and her jaw dropped and said 'Ho-ly... shiiiiit!' haha. I'll take a pic of them if I can tonight. I'm impressed with my progress.

Sunday: 03-28-2010
Workout: Back!!!!

Weight: 240lbs

Wide-Grip Lat-Pulls:
- 100x20
- 200x10 (4 sets)

DB Rows:
- 130x10 (3 sets)

Hammer Grip T-Bar Rows:
- 95x12
- 135x12
- 185x12
- 225x12

(smith machine)Wide-Grip Barbell Rows:
- 135x20
- 225x12 (4 sets)

Close-Grip Cable Rows:
- 130x20 (4 sets)

[Mr.Bones]

Glad your progressing! Did he start you off with 2 weeks of keto?

[J2jud]

Glad your progressing! Did he start you off with 2 weeks of keto?

Thanks man. He actually started me out with a bit more of a clean diet. He's now adjusting my fat a little more. I don't do well on ketogenic diets. I just can't seem to hold on to my muscle mass when I go keto.

[J2jud]

Well, a guy a GNC I made friends with cut me a good deal on some JACK3D for sumteen dolla's! So, I used it. 2 scoops wasn't enough for me to feel much more than focus and placebo. Meh, not bad feeling though.
- Diet has changed and P.J. Is still trying to have me ready by June 5th! I'm scared but he's confident. At least I'm seeing small subtle daily changes in my physique.
- Still no fat burner supplement. Probably won't use anything the entire time. Gonna hardcore it up. Plus, I don't really think I need it with the way my diet is working out.
- P.J. Is having me up cardio to 30min each and every morning fasted. Good shit.
- I'm still feeling great! No mental brain farts like when I was going keto in 08.

03-29-2010
Workout: Delts/Traps


Weight - 240

Seated DB Shoulder Press:
- 50x20
- 82.5x12
- 82.5x10 (3 sets)
- 50x12

Standing Upright Barbell Rows:
- 95x15
- 145x12
- 150x10 (3 sets)

Rear DB Laterals:
- 32.5x15
- 40x12
- 40x12
- 40x12
- 40x12

Dropset: Machine Wide-Grip Shoulder Press (seated):
- 205x12 --> 190x8 --> 160x8 --> 130x8 --> 115x6 --> 55x10
- 205x6 --> 160x6 --> 130x5 --> 100x5
- 205x3 --> 160x4 --> 100x6

FST-7: Behind the Back Cable Side Laterals
- 20x10 (7 sets)

Hammer Grip Machine Shrugs (3 sec contraction holds each rep):
- 405x12 (3 sets)

[J2jud]

GB6oqF4fnjc


03-30-2010
Workout: Arms

Standing Alternating DB Curls:
- 30x20 (warm-up)
- 50x12
- 55x10
- 60x10
- 65x6
- 60x8

Standing Hammer Curls
- 50x10
- 50x10
- 50x10

E-Z Bar Spider Curls
- 65x12
- 65x12
- 65x12

Close-Grip Bench Press:
- 135x20
- 135x20
- 225x12
- 225x12
- 225x12

Over-Head DB Extensions:
- 80x12 (3 sets)

Skull Crushers
- 75x10 (2 sets

Reverse-Grip Skull Crushers
- 65x12 (3 sets)

FST-7: Seated Machine Preacher Curls:
- 70x10 (7 sets)



04-03-2010
Workout: Chest

Weight: 240

Flat Barbell Bench Press:
- 135x20
- 225x10
- 275x10
- 275x8
- 315x4

Isolateral Incline Press:
- 3plates (e.a.) x 12
- 3plates x 12
- 4plates x 10
- 2plates x 12 (10sec rest) --> 2plates x 10

Cutler type Fly's:
- 30x20
- 60x12
- 60x12
- 60x10

FST-7: Cable Fly's:
- 60x10 (7 sets)

Various Ab exercises

[J2jud]

04-05-2010
Workout: Delts/Abs

Weight: 239.5

- Today's workout intensity was insane! I was feeling pump'd and strong as FuuUUHHH!!! I bought a new camera and had to update my look. haha.
- I downed 2 scoops of JACK3D and really felt it this time. Good pump.
- I'm really loving this diet PJ Braun made up for me. He's noted that I'm actually gaining muscle instead of dropping weight and losing bodyfat.

WORKOUT:

Seated DB Shoulder Press:
- 50x20
- 82.5x12
- 82.5x10
- 82.5x10
- 82.5x8

Standing Up-Right Rows:
- 95x15
- 145x8
- 145x10
- 145x10
- 145x10 --> 95x14

DB Rear Laterals:
- 35x12 (4 sets)

Seated Military Machine Press:
- 205x8 --> 130x10 --> 70x12
- 205x4 --> 130x8 --> 70x10

FST-7: Behind the back Standing Side Laterals:
- 20x10 (7 sets)

Various upper Ab exercises


Pics: Front Double wasn't flexing very well. Need some work.
http://img543.imageshack.us/img543/246/sam0013.jpg

http://img522.imageshack.us/img522/8907/sam0003g.jpg

http://img265.imageshack.us/img265/7636/sam0016o.jpg

[J2jud]

04-06-2010
Workout: Bi's/Tri's

Weight: 240

Workout:

Standing DB Curls:
- 30x20ea
- 50x12ea
- 50x10ea
- 50x10ea
- 50x8ea

Seated Hammer Curls:
- 50x10ea
- 45x10ea
- 45x10ea

(smith machine) Tricep Presses:
- 135x25
- 135x25
- 135x20
- 225x10

Over-Head DB Extensions:
- 75x12
- 75x10
- 75x10
- 75x10

Super-Set: Incline DB Curls (with fat gripz) + Incline Skull Crushers:
- 25x10 + 45x16
- 25x10 + 85x12
- 25x10 + 85x12

FST-7: Machine Preacher Curls:
- 80x8 (7 sets)
FST-7: Machine Over-Head Extensions:
- 100x12 (7 sets)

[Gerb]

nice arm workout, looked brutal.

[J2jud]

nice arm workout, looked brutal.

Yeah, I had a pretty nasty pump going on. That workout was a little toned down, believe it or not. haha.

[Gerb]

how tall are you? you are a pretty big dude and look like you could really hold alot of size with your frame. your arms are monsters.

[J2jud]

how tall are you? you are a pretty big dude and look like you could really hold alot of size with your frame. your arms are monsters.

I'm 6'2''

Thanks man. They've always been a strong point, but I finally found out what type of workouts will allow me to grow, which has really helped me out this past year. Diet changes helped too. haha.

I try my best every day to make improvements. This past year I focused on bringing up my shoulders and back thickness/width. I just hope that I'll be competition ready by June 5th. PJ seems to think so!

[Gerb]

What do you think you'll come in at for the show? June 5th, you will be ready!

[J2jud]

What do you think you'll come in at for the show? June 5th, you will be ready!

I really have no idea. PJ saw my progress pics and told me I was adding muscle and losing fat... which is great! Haha. I'm not set on a specific weight and just want to come in hard and shredded. The way things are going, I might be somewhere around 220-230??? That's a REALLY ROUGH estimation. haha.

[JamesWebb]

yeah bro PJ is amazing, i am doing the same thing, my weight is staying at 241 but im leaning out, he is keeping the food in to allow me to continue to grow and has assured me i'm not behind at all. definetly knows his shit!

[J2jud]

yeah bro PJ is amazing, i am doing the same thing, my weight is staying at 241 but im leaning out, he is keeping the food in to allow me to continue to grow and has assured me i'm not behind at all. definetly knows his shit!

Awesome! I've come down to 235 this morning. Leaning up really nicely. Keep up the good work man! What show are you doing? Sorry, if you already mentioned that.

[J2jud]

Today I weighed in at 235.... looking a bit more lean!

04-09-2010
Workout: Legs

- I've been advised to lay off the front and regular squats and do my routine on the leg press and hack squat machines and focus on the intensity of the contractions. Seems to be a intense!

Workout:

Leg Presses:
- 8 plates x 30 warm-up
- 12 plates x 20
- 16 plates x 15
- 20 plates x 12
- 22 plates x 12
- 22 plates x 10

Hack Squats:
- 2 plates x 15
- 4 plates x 15
- 6 plates x 10
- 8 plates x 10

Stiff-Legged Dead Lift:
- 135x20
- 135x20

Hack Squat Calf Extensions:
- 4 plates x 12 (3 sets)

FST-7: Leg Extensions with 2 second holds on each rep:
- 90x10 (7 sets)


04-10-2010
Workout: Back

. - I felt like shit today..... not sure whats up. Maybe burnt myself out on legs yesterday. Even though I was able to have some cheat frozen yogurt (3oz) from Orange Leaf after my leg session. I just wasn't able to get a good pump and felt extremely tired. Today (04-11-2010), I feel better

Wide-Grip Lat Pulldowns:
- 200x10 (3 sets)

(smith machine) Barbell Rows:
- 135x15
- 225x12
- 275x10
- 275x10
- 275x10

Heavy One Arm Lat-Pulls on Iso-Lateral Nautilus Machine:
- 95x10
- 135x10
- 185x8
- 185x8

DB Rows:
- 130x12 (3 sets)

Seated Iso-Lateral Row:
- 90x12
- 135x10
- 185x10



Updates: Feeling a lot better today. I have a feeling I was a little burnt out towards the end of the week. I'm going to lower the intensity on the workouts and see if that takes care of the problem. Since lowering the calories a significant amount of off days (very low carb) I believe it's time to lighten the workouts. I'm down to 235 morning weight and really am seeing a lot of cuts forming.
- I decided to cut the FST-7 to 4 sets today and will reduce the workout sets of other exercises next week and continue with FST-7.

04-12-2010
Workout: Delts/Abs

Seated DB Shoulder Press:
- 60x20
- 82.5x10
- 82.5x10
- 82.5x10
- 82.5x8

Upright Rows:
- 95x15
- 145x8
- 145x10
- 145x10

Bent-Over Rear Laterals:
- 40x12 (3 sets)

Iso-Lateral Machine Shoulder Press:
- 200x12 (4 sets)

FST-....4: Standing Cable Laterals:
- 20x10 (4 sets)

Various Upper and Lower Ab Exercises

[JamesWebb]

Awesome! I've come down to 235 this morning. Leaning up really nicely. Keep up the good work man! What show are you doing? Sorry, if you already mentioned that.

i am doing lonnie's show in LA, http://npcwestcoast.com/ its june 26th

[PJ BRAUN]

Next week update I am going to Fix all your mandatories so be sure to get a shot of all the poses for me this weekend.

[dtay1990]

What up, bro. It looks like you're doing the Oklahoma? You're making some good progress, just don't lose track of where you are at. I would be there this year, but I'll be in Europe all summer. Keep up the hard work!

[J2jud]

i am doing lonnie's show in LA, http://npcwestcoast.com/ its june 26th

Awesome! I wish you all the best broskie. I'm sure PJ will have you dialed in for DOMINATION!


Next week update I am going to Fix all your mandatories so be sure to get a shot of all the poses for me this weekend.

I gotcha. Monday, I'll get you those mandatories. I guess it's flex time!?


What up, bro. It looks like you're doing the Oklahoma? You're making some good progress, just don't lose track of where you are at. I would be there this year, but I'll be in Europe all summer. Keep up the hard work!

Yep, doing the Oklahoma.... seems to be the immediate plan, anyway. Thanks for the advice and compliment. Have fun in Europe!

[J2jud]

Today is DELTS.. my favorite. I felt strong as shit today. PJ is upping my cardio to a total of 45 minutes in the morning. I might have to split it up to 30min in the morning and 15-20min after my morning class. I'm already waking up at 5:40 on Tuesday and Thursday. Monday, Wednesday, and Friday I am getting up at 6:15... and staying up late to get projects and shit done. I took some mandatory poses today after my workout. Was a little de-pump'd by then. Anyway, I think I'm making some good progress as of right now.

Weight: 235

04-19-2010
Workout: Delts/Abs

Seated Shoulder Press:
- 55x20
- 82.5x10
- 82.5x10
- 82.5x12
- 82.5x9

Standing Wide-Grip Upright Rows:
- 95x15
- 145x10
- 145x10
- 145x10
- 145x10

Seated Machine Drop Sets
- 150 --> 100 --> 50
- 150 --> 100 --> 50
[I don't remember the reps]

Bent-Over DB Rear Laterals:
- 40x12
- 40x12
- 40x12

FST-7: Behind the Back Cable Side Laterals:
- 30x8
- 30x6
- 20x8
- 20x8
- 20x8
- 20x8
- 20x7

Abs: Lower and upper exercises

[Mr.Bones]

PJ is putting it too ya!

[J2jud]

PJ is putting it too ya!

Well, he's working his magic in making me hate cardio! haha. Hopefully, I will be leaning out even more the coming weeks.

[J2jud]

NOTES: Getting slightly leaner (small changes), seeing more vascularity.

Weight: 234

04-20-2010
Workout: Bi's/Tri's

Standing DB Curls:
- 25x10ea
- 50x10ea
- 50x10ea
- 50x8ea
- 50x8ea

Seated Hammer Curls:
- 40x10ea
- 40x10ea
- 40x10ea

FST-7: Machine Preacher Curl:
- 80x10 (7sets)

Close-Grip Bench Press (arms at side):
- 135x20
- 135x20
- 225x12
- 225x12
- 225x12
(rested 3min) 225x20!!!!!

Incline Skull Crushers:
- 75x15
- 75x15
- 75x15
- 75x15

DB Kick-backs
- 20x10 (3 continuous sets)

Reverse Pressdown:
- 50x10 (3 sets)

[J2jud]

Updated as of 4/20/10

http://img130.imageshack.us/img130/9527/sam0059.jpg

http://img535.imageshack.us/img535/6728/sam0062.jpg

http://img517.imageshack.us/img517/4207/sam0064.jpg

http://img255.imageshack.us/img255/5600/sam0065k.jpg

http://img51.imageshack.us/img51/5928/sam0072t.jpg

http://img99.imageshack.us/img99/9079/sam0075f.jpg

http://img41.imageshack.us/img41/8529/sam0077t.jpg

[J2jud]

http://img23.imageshack.us/img23/2643/sam0082.jpg

http://img293.imageshack.us/img293/782/sam0083.jpg

http://img23.imageshack.us/img23/6360/sam0088.jpg

[JamesWebb]

bro your arms are ridiculous, what do they measure out at? also your MM is sick cuz your soo thick in the traps, delts, arms. I def like the first version the best.

[J2jud]

bro your arms are ridiculous, what do they measure out at? also your MM is sick cuz your soo thick in the traps, delts, arms. I def like the first version the best.

Thanks man. I'm not sure what they're measuring at right now. Thanks for the advice on which MM you like. For some reason I always feel weird doing the the crab MM.... I really don't know why.

[J2jud]

Notes: I weighed in this morning and I've come down to 230!! I'll be having Finals coming up and will probably only be posting my workouts... if that.


04-22-2010
Workout: Back/Traps

Weight: 230

(smith machine) Barbell Rows:
- 135x20
- 135x20
- 225x12
- 225x12
- 245x10
- 245x10

Bent-Over DB Rows:
- 130x10 (4 sets)

Hammer grip Lat Pulls:
- 120x10 (4 sets)

Under-Hand T-Bar Rows:
- 90x12 (3 sets)

Hands at Side Machine Shrugs:
- 315x10 (3 sets)

Under-Hand Barbell Shrugs:
- 225x10 (3 sets)

Incline DB Rows:
- 45x10 (3 sets)

[Mr.Bones]

Your mm is pretty beast, milk that shot

[PJ BRAUN]

LOTS to fix on these poses. I will get to them tonight so you can start practicing perfecting them.

[J2jud]

LOTS to fix on these poses. I will get to them tonight so you can start practicing perfecting them.

Awesome. I have some more pics from a rear double bicep and a front lat spread as well. I'll upload them later.

[J2jud]

Updates: Damn, 10 weeks out and I'm excited as hell that I'll be competing at the Branch Warren Classic. I'm seeing a lot more vascularity in my arms and shoulders when I'm working out, which translates into progress!

Weight: 230lbs
........................ ( start: 250 Now: 230 Total loss: 20lbs)

04-26-2010
Shoulder/Ab Workout:

Seated Shoulder Press:
- 55x20
- 82.5x12
- 82.5x10
- 82.5x10
- 82.5x9

Standing Upright Rows (wide grip):
- 95x15
- 145x12
- 145x10
- 145x10
- 145x11 + 3 assisted reps

Bent-Over Rear Laterals:
- 45x12 (3 sets)

Down-The-Rack: DB Side Laterals
- 45x10 --> 35x10 --> 25x10 --> 12x10
- 45x7 --> 35x6 --> 25x10+ 5 assisted --> 12x10

Tri-Delt Set (Palms facing inward Shoulder Press + Front Raises + Rear Lateral Raises):
- 45x12 + 30x10 + 30x10
- 45x15 + 25x10 + 30x10

Various Ab exercises:


04-27-2010
Workout: Bi's/Tri's
Notes: None of my arm exercises are violent curls or throws of the body, unless cheating is specified. I use controlled movements and contract each rep for a count and lower slowly.

Workout:

Standing DB Curls:
- 25x20ea (warm-up)
- 50x10ea
- 50x10ea
- 50x8ea
- 50x8ea

Seated Hammer Curls:
- 40x10ea
- 40x10ea
- 40x10 --> 30x10 --> 20x10 --> 10x10

(smith machine) Close-Grip Bench Press:
- 135x20
- 135x20
- 225x12
- 225x12
- 225x12

FST-7: Machine Preacher Curls:
- 100x10
- 90x10
- 90x8
- 80x10
- 70x10
- 80x8
- 80x8

Parallel Bar Dips (emphasis on triceps)
- 3 sets x 15reps

Incline Over-Head Triceps Extensions:
- 75x12 (3 sets)

Triceps Kickbacks:
- 25x10 (2 sets)

Reverse On-Handed Tricep Cable Pressdown:
- 60x10
- 60x10
- 50x10
- 40x10 --> 40x10 --> 40x10

[JamesWebb]

what prompted the change in shows? did you feel you were behind or just better for your schedule?

[J2jud]

what prompted the change in shows? did you feel you were behind or just better for your schedule?

Well, I'm behind and I could get it "shape" but at the cost of a lotta muscle mass. I'm sure. So, the Branch Warren Classic will allow me more time to get shredded and focus on the tast. I'm taking summer courses and it would work out better that I have the show in July.

[J2jud]

Updates.......... down to 225lbs and keeping my size. Jesus! I haven't been at this weight for a loooooong time. I have finals coming up next week so, I'll probably be slacking on here.

Weight: 225lbs (total of 25lbs lost)

04-29-2010
Workout: Chest/Abs

Flat Barbell Bench Press:
- 135x20
- 225x10
- 315x5
- 225x12
- 225x12

Cutler Press-fly:
- 82.5x10
- 82.5x8 (3 sets)

Iso-Lateral Incline Press:
- 90x12 (4 sets)

Decline Bench Press:
- 225x10
- 135x12
- 135x12

Machine Fly's
- 100x10 (4 sets)

Parallel Bar Dips (emphasis on lower chest):
- 12 (3 sets)

Various Ab exercises.

["Rodz"]

Great job dropping that fat man, for your abs are you just doing whatever youre feeling like, or do you have set exercises as a must

[J2jud]

Great job dropping that fat man, for your abs are you just doing whatever youre feeling like, or do you have set exercises as a must

Thanks bruddah. For my abs I do a lot of rope crunches and hanging leg lifts. I'll do some decline sit-ups every now and then. I love the rope crunches because there's constant tension on my abdominals.

["Rodz"]

Thanks bruddah. For my abs I do a lot of rope crunches and hanging leg lifts. I'll do some decline sit-ups every now and then. I love the rope crunches because there's constant tension on my abdominals.

Sounds good, we have one of those seated dual crunch machines at the gym, i havent tried it out yet

[J2jud]

Sounds good, we have one of those seated dual crunch machines at the gym, i havent tried it out yet

I went to Golds in Tulsa not too long ago and couldn't figure out how to work the damn thing. I'm not sure if it's the same one, but I felt like an idiot. Turnes out It had some sort of locking mechanism :fit:

[Gerb]

Updates.......... down to 225lbs and keeping my size. Jesus! I haven't been at this weight for a loooooong time. I have finals coming up next week so, I'll probably be slacking on here.

Weight: 225lbs (total of 25lbs lost)

04-29-2010
Workout: Chest/Abs

Flat Barbell Bench Press:
- 135x20
- 225x10
- 315x5
- 225x12
- 225x12

Cutler Press-fly:
- 82.5x10
- 82.5x8 (3 sets)

Iso-Lateral Incline Press:
- 90x12 (4 sets)

Decline Bench Press:
- 225x10
- 135x12
- 135x12

Machine Fly's
- 100x10 (4 sets)

Parallel Bar Dips (emphasis on lower chest):
- 12 (3 sets)

Various Ab exercises.

congrats on the weight drop, I know that has got to feel good.

good pressing too.

[J2jud]

congrats on the weight drop, I know that has got to feel good.

good pressing too.

Thanks man. I just keep dropping a crap load of weight each week and don't seem to be losing muscle size/mass or strength.. which is very nice. Keeps the motivation on par with where I need to be. Workouts will suffer this week due to finals. I'll still be hitting cardio as planned, but I'll be doing a high intensity 45min blood and iron session so I can get back to my studies.

[Mr.Bones]

Business as usual up in this titty bitty, nice.

[J2jud]

Business as usual up in this titty bitty, nice.

Yes sir! I'm hoping for another nice drop in weight this week as well. It's really nice to hold onto muscle while I'm cutting. Muuuuuch better than last cut, by far.

[J2jud]

05/03/2010
Workout: Delts/Abs

Weight: 225lbs

Updates: I get to have a big cheat meal this week after my leg or back workout. I'm thinking Thursday is going to be either a burger and fries or some Hideaway Pizza :feelsgoodman: ... can't really decide. So, if anyone has any suggestions for a cheat meal, I'm open to everything except Mexican food. I have finals this week... so, workouts will be 45min or less, just like today.

Workout:

Seated DB Shoulder Press:
- 50x20
- 85x10
- 85x10
- 85x12
- 85x10

Wide-Grip Upright Rows:
- 95x10
- 155x10 (3 sets)

Rear DB Laterals:
- 30x20
- 30x20
- 40x12
- 40x12

Standing DB Side Laterals:
- 30x12 (3 sets)

Hammer Grip (inward facing) Shoulder Presses:
- 30x12 (3 sets)

Abs: Tonight...

[Diabetic Muscle]

A fowl thing from eskimo joes sounds pretty tasty.

[J2jud]

A fowl thing from eskimo joes sounds pretty tasty.

That does sound pretty good. Too bad I made a vow to not go in there while dieting or I'll literally beat the crap out of the waiter I had last time I went. He took a few dollars out of my change and never put our orders in until 45min after we got there... then proceeded to argue with one of my friends over what he had ordered.

[Diabetic Muscle]

Man that sucks. I never had an issue at any of the other joe's places but every damn time I stepped foot in the original eskimo Joes some body always starting acting like a dick.

[J2jud]

Updates: My workout today really was a struggle.. usually, arms are one of my favorite workouts but the intensity and motivation weren't there. So, it sucked. I still pounded out heavy weight for a few sets but when you lack motivation it seems almost worthless sometimes. Enough with my emo ass workout complaint.

I took some mandatories and quarter turn pics again. It's really difficult to hold a pose while you have an ass full of gas.....:feelsgoodman:..... yes, I filled the gym with an amazing aroma of fish oil, protein and shit. Great combo if you want to clear out a room and have it all to yourself.

04-04-2010
Workout: Bi's/Tri's


Standing DB Curls:
- 25x20ea
- 55x10ea
- 55x8ea
- 55x10ea
- 55x8ea

Seated Hammer Curls (SuperSet) Reverse Grip Barbell Curls:
- 40x10ea + 45x15
- 40x10ea + 45x13
- 40x10ea + 45x12

Rope Pressdown: (warm-up)
- 80x20

(smith Machine) Close-Grip Bench Press:
- 135x20
- 225x12
- 225x12
- 225x10

Incline DB Curls:
- 32.5x10ea
- 32.5x8ea
- 25x10ea

Parallel Bar Dips:
- 4 sets of 20 reps

Rope Pressdowns"
- 100x15 (3 sets)

DB Kickbacks:
- 25x10 (2 sets)

[Gerb]

05/03/2010
Workout: Delts/Abs

Weight: 225lbs

Updates: I get to have a big cheat meal this week after my leg or back workout. I'm thinking Thursday is going to be either a burger and fries or some Hideaway Pizza :feelsgoodman: ... can't really decide. So, if anyone has any suggestions for a cheat meal, I'm open to everything except Mexican food. I have finals this week... so, workouts will be 45min or less, just like today.

Workout:

Seated DB Shoulder Press:
- 50x20
- 85x10
- 85x10
- 85x12
- 85x10

Wide-Grip Upright Rows:
- 95x10
- 155x10 (3 sets)

Rear DB Laterals:
- 30x20
- 30x20
- 40x12
- 40x12

Standing DB Side Laterals:
- 30x12 (3 sets)

Hammer Grip (inward facing) Shoulder Presses:
- 30x12 (3 sets)

Abs: Tonight...

about 5 of these, followed by one of these, washed down with 2 or 3 of those

[J2jud]

Oh damn... That's a cheat meal right thurr. We have a Hideaway Pizza, and a CiCi's in town. Other than that..... nothing really sounds good unless I could get some of those! I'll probably hit up Orange Tree yogurt after my meal...

[Mr.Bones]

225 already, fucking sick

[J2jud]

225 already, fucking sick

Yeah, Thanks man. I'm hoping I'll make another stride in fat weight this week.

[J2jud]

05-05-2010
Workout: Back

Hammer Grip Lat Pulls:
- 90x20
- 180x12 (3 sets)
- 90x12

(smith machine) Barbell Rows:
- 135x15
- 225x12 (3 sets)

T-Bar Row (Over-Hand Grip):
- 115x12
- 135x12
- 185x12
- 185x12

T-Bar Hammer Grip Style + Underhand Grip
- 90x12 + 90x12 (3 sets)

Incline DB Rows:
- 55x12 (3 sets)

I did all this in 30min...... I was dying. :feelsgoodman:

[Diabetic Muscle]

Thats pretty hardcore in 30 mins.

[J2jud]

Thats pretty hardcore in 30 mins.

Yeah, tell me about it. I was out of breath and feeling like a fat kid that ran after the ice cream truck. Was hella intense.

[PJ BRAUN]

I need pics!

[J2jud]

These pictures were taken two weeks ago.

http://img190.imageshack.us/img190/7977/sam0118u.jpg

http://img706.imageshack.us/img706/8850/sam0117q.jpg

http://img297.imageshack.us/img297/7667/sam0114u.jpg

http://img217.imageshack.us/img217/4169/sam0111j.jpg

http://img219.imageshack.us/img219/4196/sam0109.jpg

http://img217.imageshack.us/img217/9216/sam0107.jpg

http://img29.imageshack.us/img29/3523/sam0106d.jpg

[J2jud]

http://img28.imageshack.us/img28/8007/sam0104o.jpg

http://img62.imageshack.us/img62/223/sam0102r.jpg

http://img9.imageshack.us/img9/6767/sam0098m.jpg

http://img686.imageshack.us/img686/8823/sam0094y.jpg


This was taken yesterday morning.
http://img203.imageshack.us/img203/5475/sam0131.jpg

[J2jud]

Updates as of yesterday: Well, I'm currently sitting on the porch or my APT. while these asstarts install new flooring and carpet. They've been doing this shit since 9:30am and I've been outside since! I managed to go to the gym while my roommate took over watch. I'm sure they're going to be at this till around 10:00pm. I'm on meal-time-schedule and it's about to get thrown out of whack by these fools.... and I'm gonna be pissed.. oh, already am.

Anyway, I'm not gonna post my other workouts I did during finals. Nothing worth noting other than a severe lack of sleep and studying.

I started using ephedra & caffeine yesterday. No jitters or weird feelings. However, I am only using 20mg right now.

05-10-2010
Workout: Delts/Abs

Seated DB Shoulder Presses:
- 50x20
- 80x12
- 80x12
- 80x12

Standing Wide-Grip Upright Rows:
- 95x12
- 145x12
- 145x10
- 145x10
- 145x10 --> 95x12

Rear DB Lateral Raises:
- 30x15
- 40x12
- 40x12
- 40x12
- 40x15

Standing DB Side Laterals:
- 30x10 (4 sets)

Various abdominal exercises.


05-11-2010
Workout: Bi's/Tri's

Standing Alternating DB Curls:
- 25x15ea
- 50x12ea
- 50x12ea
- 50x12ea
- 50x10ea

Seated DB Hammer Curls:
- 40x10ea
- 40x10ea
- 40x10ea
- 40x10ea

(warm-up) Rope Pressdown:
- 80x20 (2 sets)

Over-Head DB extensions:
- 82.5x10 (4 sets)

Close-Grip Bench Press:
- 135x20
- 135x15 (4 sets)

Parallel Bar Dips
- 4 sets x 15 bodyweight

Preacher Curls:
- 75x12 (3 sets)

Superset: Reverse-Grip Curls + Incline DB Concentration curls:
- 55x12 + 25x10ea (3 sets)

Reverse-Grip Cable Press-downs + DB kickbacks:
- 100x12 + 20x10 (4 sets)

[Momma Red]

That does sound pretty good. Too bad I made a vow to not go in there while dieting or I'll literally beat the crap out of the waiter I had last time I went. He took a few dollars out of my change and never put our orders in until 45min after we got there... then proceeded to argue with one of my friends over what he had ordered.
That does suck. And now I want a fowl thing...

[J2jud]

That does suck. And now I want a fowl thing...

mmmm.... good stuff.

[J2jud]

Well, I'm back in my hometown in OK and hit up the rec center. Boy was there a lot of kids in there. But the nice thing is most people are very respectful. I had a few guys ask me for some tips'n tricks and I talked with a local trainer who's a natural bodybuilder. This guy gets shredded at the ripe age of 66 years old. I've known him since I ever picked up a weight. It's good to talk to the old guys in the gym. He's currently working with a special needs teen with down-syndrome and teaching him how to lift/train properly. I just thought it was awesome of Ray to help this kid who's dream is to compete in power lifting and maybe do some bodybuilding. Took me back a little bit and made me realize how much I take some things for granted. I'd like to help someone in a similar situation who has a natural love for the iron and needs some help and guidance on their journey.

Anyway, I bought some Muscle Marinade from a local shop for 34.99! Pretty good deal considering that's what it costs over the net, not including shipping. I had a great workout without getting exhausted or fatigued and had intense focus. Pumps and strength were top notch. Better than usual, considering I'm dieting. The scale at the rec put me at 233lbs.. but I've been going by the scale at my apartment. Not sure what scale is correct. I'll calibrate the one at the apartment and see if it's correct.


(warm-up) Lat Pull Machine
- 135x20

Bent-Over DB Row:
- 125x12
- 135x10 (3 sets)
- 140x10

Barbell Rows:
- 135x15
- 225x10 (4 sets)

T-Bar Rows:
- 3 Plates x 12
- 4 Plates x 12
- 5 Plates x 10 (3 sets)

On-Arm Machine Rows:
- 115x12 (3 sets)

Palms Facing Each-Other Lat Pulls:
- 135x12
- 185x10
- 200x10
- 200x10

Hammer Strength Iso-Lateral Lat Pulls:
- 45x15
- 90x12 (3 sets)

Hammer Strength Iso-Lateral Low Rows:
- 3Px12
- 4Px12
- 5Px10
- 4Px12

Short upper Ab workout:

[PJ BRAUN]

Some things to start working on in your mandatory poses:

Front double bi-
Bring your arms down just and inch or so. Move the leg your posing back away from the camera. Its way to far forward. Dont forget to sit on your base leg. Fill your ribcage up with air and expand.
Rear Lat-
Tilt (from your hips) back more. Move the leg your posing in closer to your body and sit on your legs more
Most M-
Not bad
Side Tri-
Flip your palm the opposite way so your Knuckles are pointing towards the floor. Also, tuck your toes into the arch of your plant leg and spike your calve while pressing your legs together.
Back Double-
Move that leg in more
Side Chest-
Arch your chest up higher and pull that elbow back like when you do a seated pulley row. Same feet position as the side tri.

[J2jud]

Updates: tired and craving carbs!!!!!!!

Thanks for the posing critique PJ. I'll take some pics either tomorrow or Monday to see if I got the poses right.

05-14-2010
Workout: Chest/Abs

Flat Barbell Bench Press
- 135x20
- 225x12
- 275x8
- 315x3
- 225x12

Incline Cutler Fly-press:
- 40x15
- 70x12
- 80x12 (3 sets)

Iso-Lateral Incline Press:
- 4Px15
- 6Px10 (3 sets)

Flat DB Fly's:
- 60x12 (3 sets)

Reverse-Grip Bench Press + Wide Parallel Bar Dips
- 135x15 + 12 reps
- 135x12 + 12 reps
- 135x12 + 12 reps

Five sets of Rope Crunches

[J2jud]

Updated Pics!

http://img163.imageshack.us/img163/4347/sam0174j.jpg

http://img189.imageshack.us/img189/8426/sam0137j.jpg

http://img91.imageshack.us/img91/3460/sam0139.jpg

http://img229.imageshack.us/img229/5703/sam0145.jpg

http://img163.imageshack.us/img163/7016/sam0147s.jpg

http://img444.imageshack.us/img444/5679/sam0148r.jpg

http://img215.imageshack.us/img215/6260/sam0153c.jpg

[J2jud]

http://img704.imageshack.us/img704/9948/sam0157i.jpg

http://img39.imageshack.us/img39/7288/sam0159.jpg

http://img97.imageshack.us/img97/9875/sam0160.jpg

http://img80.imageshack.us/img80/2749/sam0164t.jpg

http://img203.imageshack.us/img203/2955/sam0165p.jpg

http://img241.imageshack.us/img241/2079/sam0167.jpg

http://img697.imageshack.us/img697/2798/sam0171z.jpg

http://img29.imageshack.us/img29/5554/sam0173.jpg

[J2jud]

cr5diY7k9Tw

[Mr.Bones]

Good stuff man, you using any clen or t3 if I may ask?

[J2jud]

Good stuff man, you using any clen or t3 if I may ask?

I MAY or I may not be....... :dunno: I can't remember.

[PJ BRAUN]

I think were gonna have to do a phone conference on posing.

[J2jud]

I think were gonna have to do a phone conference on posing.

That's fine with me broseph. Whatever it takes to get my awkward ass to pose decently.

[PJ BRAUN]

Where are the new pics?

[J2jud]

Where are the new pics?

In the contest prep section, brutha.

["Rodz"]

I MAY or I may not be....... :dunno: I can't remember.

LMAO, nice