View Full Version : JJ Sarge's Training Journal
BigJJSarge
01-13-2012, 01:45 AM
Just wanted to start this thing off with some current pics... just started prep. Looking at some shows in June/July
113596113597
Also have a vid from a couple months ago
http://youtu.be/v9w92oak5yo
BigJJSarge
01-13-2012, 01:49 AM
Leg workout from last night
Spent a good 15 minutes foam rolling and stretching after doing 3 sets of deep squats with 135.
Deep Squats (Passed Parallel)
225x12x3
315x12x3
Leg Extensions
3 sets to failure working different angles and alternating legs
Hack Squats
6 Plates x10
4 Plates x12x2
Leg Extensions
3 sets to failure working different angles and alternating legs
Glute/Ham
3 sets of 10
Standing Alt Leg Curls
3 sets of 12
ss
Hip Adductor
150x20
200x15,12
Walking Lunges
3 sets of 12 (each leg)
ss
Leg Extensions
3 sets to failure
Leg Extension Burnout
2 sets to failure
10 minutes of foam rolling and stretching
I am focusing more on lighter weight, full contraction, and absolute isolation which is why I only went to 315 on squats. Hitting the right muscle, or muscle head, is much more important than moving heavy weight as I'm almost two weeks into prep. I need to make sure I have as many striations as possible come show time.
BigJJSarge
01-13-2012, 06:11 PM
Last Shoulder Workout
DB Side Lateral Warmup w/ stretching
Shoulder Press
135x20
185x15
225x15
ss w/
Cable Front Raises
3 sets of 15
DB Side Laterals
5 sets of 12-15
ss w/
Cable Side Laterals
5 sets of 12
Side Lateral Machine
4 sets of 15
Cable Rear Delt Pulls
4 sets of 12
ss w/
Cable Rear Delt Raises
4 sets of 10
Side Lateral Machine (FST-7)
7 sets of 8-12
Abs
Cardio
BigJJSarge
01-14-2012, 03:05 AM
Tonight's Arm Workout
Preacher Curl Machine and Dip Machine Warmup 5 sets of 15-20 on each
Standing Alt DB Curls
4 sets of 12
ss w/
Preacher Curl
4 sets of 10-12
Close Grip Bench
135x30
225x30,25,20
ss w/
DB Hammer Curls
4 sets of 12
Dip Machine
4 sets of 12-15
ss w/
Preacher Curl Machine
4 sets of 8-12
Cable Rope Tri Ext
4 sets of 12
ss w/
Cable Curls
4 sets of 12-15
FST-7 Cable Rope Tri Ext
7 sets of 8-12
FST-7 Cable Curls
7 sets of 8-12
Calves
Dre23
01-14-2012, 04:57 PM
Looking thick & strong Sarge.
BigJJSarge
01-15-2012, 11:39 AM
Thanks Dre
BigJJSarge
01-18-2012, 01:28 AM
Back Workout this morning
Lat Pulldown/Reverse Grip Pulldown Warmup
5 sets on each
T-Bar Rows
4 sets of 12
HS High Row
4 sets of 12-15
HS Lat Pulldowns ss w/ Reverse Grip Pulldown
4 sets on each
Wide Seated Cable Row ss w/ Straight Arm Pulldowns
5 sets on each
Abs
Cardio
Ouch! Started prep now for June/July???
Looking thick in your pics, keep up the good work Sarge!
BigJJSarge
01-19-2012, 06:32 PM
Just trying to take it as slow as possible to try to avoid as much muscle loss.. carb cycling now and adding more cardio.
BigJJSarge
01-19-2012, 06:43 PM
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swollen
03-01-2012, 08:23 AM
Lovin' your workouts brah! Nice pics, lookin' thick dude...
Wishin' u good progress on ur prep.
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