JT's path to Physique Pro training log

[trofys10]

here's the workouts from last night!

[trofys10]

INC BARBELL 4@8
FLAT HAMMER BENCH PRESS 4@8
DECLINE HAMMER PRESS 4@8
PEC FLY ss MACHINE PRESS 4@12

[trofys10]

improve your weaknesses while fine tuning your strengths

[trofys10]

Preston Nobles from bb.com has me staying on top of improving my baby cows

[trofys10]

Sorry my peeps forgot to log this workout.....

I post videos and workouts on my fan page LIKE Facebook page http://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl

you can find me on IG & TW @jeremiahtowery

[trofys10]

Been a while but I did Bi's n tri's together again!

[trofys10]

started Kash's nutrition and routine

[trofys10]

Kash's nutrition day 2

[trofys10]

day 3 of Kash's nutrition

[trofys10]

steady working on bringing up these calves

[trofys10]

5th day under Kash's nutrition.... Feeling a little fuller than the norm. leaned out in 5 days and only down about 2lbs. Eager to see what can come of weeks of his nutrition n workouts will do!

remember to LIKE my facebook page Jeremiah Towery (http://www.facebook.com/jeremiah.towery.5)

pagehttp://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl





you can find me on Instagram & Twitter @jeremiahtowery

#improvedaily

[trofys10]

here's an unedited pic from my first legit shoot

[trofys10]

If your competing in men's physique. Don't get caught wearing the same trunks as one of the guys in your class like I did in my first show the guy next to me was wearing the same trunks!

Contact me at [email protected] for your custom pattern/colors/length/size/design & a great line of fitting workout attire to come as well

[trofys10]

While working with Kash I'll be posting my progress pics

[trofys10]

INC HAMMER PRESS 4 sets 15,12,12,10
FLAT DB PRESS 3@12-15
INC DB FLIES 3@12-15
DIPS 3@12-15 ss PEC DEC 3@12-15
STRAIGHT BAR CULRS 4 sets 20,15,15,12
DB CONCENTRATION CURLS 3@12-15
MACHINE FLAT PRESS (failure) ss MACHINE CURL (failure) 2 sets

[trofys10]

LEG EXTENSIONS 4@30
HACK SQUAT (SMITH MACH) 3@20
WALKING LUNGES 150FT with 70LB BARBELL 3 sets
SEATED LEG CURLS 20,20,15,15,12

SEATED DB SIDE RAISES 1@20 2@15 2@12
SINGLE ARM DB UPRIGHT ROWS 3@15
MACH LAT RAISE 3@20

[trofys10]

Rev grip pulldown 3@15
barbell t-bar row 4@10-15
deadlifts 4@8-12
single arm db row 4@10-15
seated cable row 3@20
straight bar pushdown 4@12-20
close grip press 4@10-15
overhead db ext 4@12-15
v-bar ext 4@12-15

[trofys10]

one of my favorite shots from the shoot with Steve Book SB Photography

[trofys10]

DB SHRUGS 3@12-15
SEATED DB SIDE RAISE 1 @ 30
SEATED DB 40lbs to failure 25lbs to failure 15LBSx15 x2
DB PRESS 80lbsx6 60lbsx6 40lbsx6 20 till failure
90lbsx6 70lbsx6 50lbsx6 30 till failure
REAR PEC DEC 5@15-20
BB UPRIGHT ROWS 4@12-15

[trofys10]

Here are some sups German Creatine, Ultra Reps (pre-workout) and Complete cycle (liver care product) Eager to see what what type of results my new sponsors sups will aid in my physiques progress

[trofys10]

DB Supinated curls 4@10-15 ss Straight bar CG curl 4@10 into WG 4@10
dead hand DB preacher hammer curls 4@10-15 ss straight bar dead hang neutral grip curl till failure
Rope Ext 4@failure (moderate weight)
Rev grip ext 4@failure (moderate weight)
V-Bar Ext 4@failure (moderate weight)

[trofys10]

5 sets superset
Floor wipers 20 ss Inc bench oblique crunch 15/side

[trofys10]

INC DB PRESS 6-8 INC CABLE FLIES 10 PUSH-UPS 10 rest 1 min repeat 5x

DB FLAT PRESS 6-8 DECLINE CABLE FLIES 10 PUSH-UPS 10 rest 1 min repeat 5x

MACHINE PRESS DBL DROP SETS rest 1 min repeat 5x

[trofys10]

LEG EXT 4@30
SMITH MACH HACK SQUAT 3@20
BARBELL WALKING LUNGES 3 sets 150ft
SEATED LEG CURL 20,20,20,15,12

SEATED DB SIDE RAISES 20,15,15,12,12
DB URIGHT ROWS 3@15
STANDING DB SIDE RAISES 3@15

LEG RAISES 3@20
FLOOR WIPERS 3@20
CABLE CRUNCHES 3@20

[trofys10]

DEADLIFT 20,15,15,12,12
BENT OVER DB ROWS 4@10-15
WIDE GRIP LAT PULLDOWN 15,12,10,8 drop set
HAMMER NEUTRAL ROW 3@8-12 last one drop set
SEATED CLOSE GRIP CABLE ROW 3@15-20
SEATED PRO GRIP CABLE ROW 3@10-15 ss ROPE FACE PULLS 3@15-20

[trofys10]

SMITH MACH PRESS 20,15,12,10,8, 8 then drop weight 3x's
SEATED ALT DB FRONT RAISE 15,12,10,8
DB SIDE RAISES 15,12,10,8
SEATED DB PRESS 3@10-15
STANDING ARNOLD PRESS 3@10-15
REVERSE PEC DEC 5@15-20

[trofys10]

MACHINE CRUNCH 25 straight 25 right 25 left x3
AB GLIDER 25 straight 25 right 25 left x3
MACHINE OBLIQUE TWIST 25 right 25 left x3

[trofys10]

MACHINE PREACHER CURLS warmup sets 10-20 reps 4 times
HAMMER CURLS 3@10-15
PREACHER DEAD HANG CURLS 3@8-15
CONCENTRATION CURLS 3@12
STRAIGHT BAR CURL 3@8-12 ss DB SUPINATED CURLS 3@15

ROPE EXTENSIONS warmup sets 10-20 resp 4 times
PUSH DOWN ON CABLES 3@10-15
BODY DIPS 3@FAILURE
SKULL CRUSHERS 4@10
SINGLE ARM REVERSE EXT 3@10-15

[trofys10]

BARBELL BENCH PRESS @ 135LBS for 400 reps
I did this back n forth with a partner it took me roughly 40 minutes

[1Zur1Fur]

Just started following your log....looks like your gettin shredded up. Keep up the great work bro!

[The Prodigy]

Well..Well...Well...Who do we have here??? Hope you are doing well buddy!!!

What's the 2013 competition plans?

When will I see yah???

[trofys10]

Thanks bro doing what I can!

[trofys10]

Nice to hear from you.... Training hard and doing what I can to bring the best package possible! I working with Kash Nutrition hoping I can stay a little fuller come show time! I'm not sure if I'll do Junior USA's or Junior Nationals for my first show!?! I'm definitely trying to come see Fox Cities so who knows maybe I'll see you there? Hope everything is going great with you!

[trofys10]

So yesterday I did the 135LBS for 400 reps and I can tell you one thing my upper half is DOMS-molished..... So today I just worked on some physique needed improvements

A ton of sets of different ab exercises (hanging leg raises, floor wipers, cable rotations) lots n lots of calve raises toes in out straight. And a bunch of DB sde rises

[trofys10]

Machine press
wide stance 2@20 2@15 2@10 2@8
feet together 2@20 @15 2@10 2@8
seated leg extension 5@10-15
seated leg curls 5@15-20

[trofys10]

REV GRIP PULLDOWN 5@8-15
DEADLIFTS 5@12-15
BENT OVER REV GRIP BARBELL ROW 4@12 last set drop set
LAT PULLDOWN 4@8-12 ss LOW ROPE CABLE PULL 4@15
SEATED PRO ROW 3@12-15 ss HIGH CABLE ROPE PULL 4@15
CG SEATED ROW 3@20 last one strip set

[trofys10]

BICEPS then TRICEPS
Pick anything and do a couple warm up sets.... Both Biceps & Triceps routine are time based so adjust your weights accordingly. 1 minute training & 1 minute recovery

BICEPS
INC BENCH DB CURLS 5sets
SEATED ALT DB HAMMER CURLS 4sets
STRAIGHT BAR CABLE CURLS 3sets

TRICEPS
SKULL CRUSHERS 3sets
OVERHEAD DB EXT 3sets
ROPE PUSHDOWNS 3sets
SINGLE ARM REVERSER GRIP CABLE EXT this one 20reps back to back 3times

[trofys10]

HANGING LEG RAISES 20 ss FLOOR WIPERS 20 3sets
INC SIDE CRUNCHES 20 ss DIP KNEE TUCKS 20 3sets

[trofys10]

INC HAMMER PRESS 5@6-12
INC DB PRESS 3@6-10
FLAT DB PRESS 3@6-10
DECLINE HAMMER PRESS 3@6-10 last set drop set
INC CABLE FLIES 3@8-12 ss PUSHUPS 15
DECLINE CABLE FLIES 3@8-12 ss PEC DEC 3@8-12

[trofys10]

ABS
MACHINE CRUNCH RIGHT 20 LEFT 20 STRAIGHT 20 x3sets
TORSO MACHINE 20 RIGHT 20 LEFT x3sets
LEG RAISES 20 x3sets

LEGS
TOES OUT LEG PRESS 5@20 ss LEG EXT WIDE 5@15
DB STIFF LEG DEADLIFTS 3@15 ss SINGLE LEG CURL 3@15
DB WALKING LUNGES 4@10/LEG ss LEGS TOGETHER LEG EXTENSION 4@12-15

DELTS
SEATED DB SIDE RAISES 1@20 2@15 2@12
REAR DELT CABLE ROWS 3@15
REAR DELT CABLE FLIES 3@15

[trofys10]

Pull ups to failure Wide LAT PD 15 reps rope pull threw 15 reps 3SETS
Neutral grip pull up to failure Pro seated row 15 rope rope 15 3SETS
Close grip pullups to failure CG seated row 15 low rope pull 15 3SETS

[The Prodigy]

Nice to hear from you.... Training hard and doing what I can to bring the best package possible! I working with Kash Nutrition hoping I can stay a little fuller come show time! I'm not sure if I'll do Junior USA's or Junior Nationals for my first show!?! I'm definitely trying to come see Fox Cities so who knows maybe I'll see you there? Hope everything is going great with you!

Do Jr. Usa's then Jr. Nats! They are both GREAT shows! I will be at Fox Cities!!! It is always a VERY fun weekend!!!

[trofys10]

Yeah I was really looking forward to doing Jr USA's but financially it's not in the cards.... Well Hopefully I'll be able to catch up with you at Fox Cities I heard its sold out already so idk about that now either lol. Junior Nationals I remember being so upset when the judges didn't even look up at me when I was on the stage. But running into you between the morning and night show really made it for me otherwise I might've gave up competing then and there! Really appreciate your guidance and words that day. And of coarse everything since. So this year I'm going to make some noise in Chicago!!!

[trofys10]

Single arm cable side raises 3@15-20
Single arm cable front raises 3@15-20
Seated DB overhead press 4@6-10 last set drop set
standing DB side raise 8 drop 12 drop 15 repeat 3 times
Seated Arnold press 3@15
rear delt cable 3@10-15 ss DB side raises 3@15

[trofys10]

wasn't happy or satisfied with my thursday's work in the gym so I decide to go back and hit a circuit of exercises 5 times around 20 reps per

[trofys10]

Warm-up Low dbl cable curls 3@20-30

I did calves during bicep rest between each set and exercise on the machine calve ext for 15-20reps per

STANDING BARBELL CURL 4@8 ss DB CURLS 4@15

SEATED DB HAMMER CURLS 3@8 ss STANDING HAMMER DB 3@15

STANDING EZ CURL BAR CG REV GRIP CURLS 3@8-12 ss CABLE EZ CURL WG REV CURLS 3@15

PREACHER CURL NEGATIVE 2 sets CG 8reps 2 sets WG 8 reps

ROPE CABLE CURLS 3@FAILURE

[trofys10]

Didn't log this one due to working out with someone else and doing their routine

[trofys10]

this entire Week I working on with a new training buddy doing his routines so I'll only have progress photos

[trofys10]

WG BARBELL CURLS 4@8 ss DB CURLS 4@15
HAMMER CURLS 4@8 ss CABLE HAMMER CROSS THE BODY CURLS 4@15
ALT DB SUPINATED CURLS 4@10-15
PREACHER NEGATIVES 3 SETS
PREACHER DROP SET 5 drops

[trofys10]

LEG EXTENSIONS 6@15-20
WIDE STANCE LEG PRESS 5@20
WEIGHTED BULGARIANS 3@15/leg

[trofys10]

Currently my workouts have been so off the wall different that I can't even remember let alone explain! I working out with a 6'4 259 brick that is putting me through the ringer and some! So gains gains gains is what I can explain! Strength and size is on the way!!

[trofys10]

Another day of exercise confusion!

A variation on lat pulldowns 5 sets
A variation of seated rows pro bar 4 sets
machine pulldowns 2@10-15
single arm barbell rows 4sets 10,8,8,6
hamer strength top grip row 3 sets of 10 or less
high cable lat iso squeeze 3 sets till failure
CG high to low pull 3 sets @ 10-15
rear cable delt work 3 set from high 3 sets from low

[Xandoz]

Your doing a great job. Your abs look amazing. I can tell your really working them hard. Incredible!

[trofys10]

Thanks I appreciate the critiquing and encouragement!

[David Lees]

You've definitely thickened up since last season J-Man! You planning on doing Team U if pro card isn't claimed at Jr USA/Jr Nats?

[trofys10]

Hey my man thanks I've been digging in big time! In the gym in the nutrition and in the research! Plan is right now Junior Nationals June 15th. I'm going to weigh a lot things based on that show! financially I'm strapped thats why I'm not hitting Jr USA's so we'll have to see! How have you been brother! How's the parental life? How's training and when's your first national show again?

[trofys10]

Tricep pushdowns 5@12 or less
Weighted dips 5@8 or less last set body weight till failure
Single Arm machine pushdown 3@8 or less
Rope Ext 5@moderate weight to failure

[trofys10]

SMITH MACHINE PRESS 4@8 or less
MILITARY PRESS 3@8 or less 1@10-15
BARBELL FRONT RAISES 3@10
DB UPRIGHT ROWS 3@8
DB SIDE RAISES 3@10 ss MACHINE LAT RAISE 3@10
SHRUGS 3@FAILURE

[trofys10]

Not impressive as far as weight goes to everyone! However today I put 315 on the bench for the first time every it went down and came up much easier than I anticipated. Especially since before this I never even tried to put on more than 275....

So next Sunday the plan is to get 325 up and down easy!

[David Lees]

Hey my man thanks I've been digging in big time! In the gym in the nutrition and in the research! Plan is right now Junior Nationals June 15th. I'm going to weigh a lot things based on that show! financially I'm strapped thats why I'm not hitting Jr USA's so we'll have to see! How have you been brother! How's the parental life? How's training and when's your first national show again?


Everything's going great, prep has been especially challenging having to care for my infant daughter but despite the challenges, i feel like I will have improved on my overall physique and conditioning for this season, VERY excited! My first show is next Sunday in Boston (Cutler Classic) and then doing the NPC RI on 6/1. Team U on 4th of July weekend will be my first national/pro-qualifier for the season and depending on my placing, will do the NA's again in Pittsburgh. Hopefully will see you at one of those shows, it was a blast hanging with you last year at NA's.

[trofys10]

Yeah I bet that has to be difficult. The Victory will be just that much more enjoyable! Yeah I hope I don't meet up with you in those shows though ;) but yeah for sure this time a celebration will be in order!

[trofys10]

LAT PD 3@8 1 pause reps for 10-12
STANDING LAT ISO PUSHDOWNS 3@10
SEATED CABLE CG ROW 3@8 1 double drop set
INC BENCH DB ROWS 3@12 ss SINGLE ARM DB ROW TO HIP 3@10
MACHINE NEUTRAL ROW 3@8-10
MACHINE SINGLE ARM ROW 3@8-10
BACK EXTENSION 3@20

[trofys10]

BARBELL WIDE GRIP CURL 3@10 or less
STANDING EZ BAR CLOSE GRIP CURL 3@10 or less last set strip set 3 times
INCLINE BENCH DUMBBELL CURLS 3@10 or less
STANDING DB HAMMER CURLS 5 LEFT 5 RIGHT 5 LEFT 5 RIGHT 3 sets
MACHINE CURL DROP SETS 3@4-6 drop 3@failure
STANDING CABLE HAMMER CURLS 3@10-15 ss STANDING DB SUPINATED CURLS

[trofys10]

HIT TRICEPS HARD ON WEDNESDAY, SHOULDERS THURSDAY & LEGS n CALVES YESTERDAY! Will get the workout logs going again soon. But for now just so progression pics

[trofys10]

some progression pics from the past couple days. I'll get the workout logs going again soon

[trofys10]

Sorry I guess I got a little excited. 2nd week in a row where I reached a new MAX on the bench thats a 40 pound increase in 2 weeks!!! That means this stubborn chest is going to have to fill in!!!

[trofys10]

Another MAX bench record in 2 weeks I increased my max by 40 pounds. Growth has to come now!!!

[trofys10]

Lat pd 3@8
seated cable row close grip 3@8
seated neutral grip row 3@8
machine lat pd pause reps 3@12
single arm db row 3@8
free motion high cable squeeze 3@failure

[trofys10]

DEAD HANG BARBELL CURLS 3@10
SINGLE ARM PREACHER CURLS 3@10
SNAKE HAMMER CURLS 3@10
REVERSE GRIP EZ BAR CURLS 4@10 ss DB CURLS 4@10
STANDING CABLE CURLS 3@FAILURE

[trofys10]

ROPE EXT 3@12-15
WEIGHTED DIPS 5@8 or less
TRICEP CABLE PUSHDOWN 5@failure plus 10 helpers
MACHINE PRESS CLOSE GRIP 3@15-20
CABLE STRAIGHT ARM PULLDOWN 10 ss REVERSE GRIP PULLDOWNS 10 3 sets
DIAMOND PUSH UPS 4@20
BODY CRUSHERS 1 set to failure

[trofys10]

SEATED DB OVERHEAD PRESS 3@8
NAUTILUS OVERHEAD PRESS 3@8 last set drop set
DB FRONT RAISES 3@8
SINGLE ARM PLATE FRONT RAISES 8 ss WAIST TO OVERHEAD SWINGS 12 ss STATIC STEERING WHEELS 12 x3sets
CLEAN n PRESS 10 ss BEHIND THE NECK PRESS 10 x3sets
REAR DELT CABLE FLIES 3@FAILURE
DB SIDE RAISES 15-20 ss SHRUGS 15-20 x5sets

[trofys10]

HANGING LEG RAISES 20 x3sets
FLOOR WIPERS 20 x3sets
INC BENCH SIDE CRUNCHES 20 x3sets

[David Lees]

Look great dude! You're gonna kill it in SC!

Not sure if you heard the big news but I won my class and took the Overall at the Cutler Classic last Sunday. YEA BUDDY!!!

[trofys10]

Dude that's AWESOME! I looked through your journal on here the other day and F man I would find it hard to believe that anyone was bring that to the stage! Well deserved and impressed my man!
Appreciate it my man but SC isn't in the funds so it's going to be June 15th Junior Nationals in Chicago!

[trofys10]

LEG PRESS 20,15,12,10,8 ss LEG EXT 20,15,12,12,12
TOES OUT LEG PRESS 8,10,12,15,20 ss LEG EXT 12,12,12,12,12
STIFF LEG DEADLIFT 20,15,12,12,12 ss SEATED LEG CURL 20,15,15,15,15

HANGIN LEG RAISE 15 FLOOR WIPERS 15 CABLE CRUNCH 15 x4SETS
OCCLUSION CALVE TRAINING 4SETS of 35,15,15,15 rest is the time it takes to take the wrap off roll up and rewrap

[trofys10]

SET ANOTHER NEW HIGH ON THE BENCH!!!!
Progress Progress Progress!!!! I can't explain to you without videos what my new training partner has us do during our routines but the SHI% is working!!!

[trofys10]

LAT PD 2 @ WARMUP REPS
DEADLIFT 5@10-15
BENT OVER BARBELL ROW 3@8-12
PRO GRIP HIGH PULL 3@15 1@6 drop weight 15 more reps
LIFE FITNESS PULLDOWN 2@8-12 1@6 drop weight 10 drop weight 15
SEATED CLOSE GRIP ROW 3@15-20 ss LAT ISO PULLDOWNS 3@15-20

[trofys10]

DB CURL 20 HAMMER CURL 20 CABLE CURL TO FOREHEAD 20 x 3SETS
STANDING HAMMER CURLS 3@10 or less ss CABLE ROPE CURLS 3@FAILURE
MACHINE CURLS 8-12 ss BARBELL WIDE CURL 10 ss CLOSE GRIP 10 x 3SETS
STANDING DOUBLE CABLE CURLS 2@FAILURE ss DB SUPINATED 2@FAILURE

[trofys10]

I Would have to video tape what we do when I train with brick beast aka Eclipse. This man is the master of manipulating equipment and doing different SHI% during the repetitions.... I'm not ever beginning to complain cause since I've started working with this guy my physique and strength has vastly improved. TONIGHT TRICEPS TORCHED!

[trofys10]

been slacking on my journal of late. I apologize but don't think for a second that I'm not training! Actually I haven't been more into training in my life than I am right now! Here's a update of my Delts once was inexistent

[trofys10]

I've been working with an absolute monster and in just over a month my max bench has went up 70LBS. I can't believe it. However heavy, volume, and complete change!

[trofys10]

HEAVY LIFTING followed by volume is what I've been doing! It's been paying off!

[trofys10]

Mainly I start off getting warm with a high rep pump. transition into heavy 10 reps or less than finish off with concentrating on the squeeze

[trofys10]

Some action shots of the heavy lifting