JJ Sarge's Training Journal

[BigJJSarge]

Just wanted to start this thing off with some current pics... just started prep. Looking at some shows in June/July

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Also have a vid from a couple months ago


http://youtu.be/v9w92oak5yo

[BigJJSarge]

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]

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]

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]

Looking thick & strong Sarge.

[BigJJSarge]

Thanks Dre

[BigJJSarge]

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

[Gerb]

Ouch! Started prep now for June/July???

Looking thick in your pics, keep up the good work Sarge!

[BigJJSarge]

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]

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[swollen]

Lovin' your workouts brah! Nice pics, lookin' thick dude...
Wishin' u good progress on ur prep.