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trofys10
03-04-2013, 02:38 PM
here's the workouts from last night!

trofys10
03-08-2013, 01:47 AM
INC BARBELL [email protected]
FLAT HAMMER BENCH PRESS [email protected]
DECLINE HAMMER PRESS [email protected]
PEC FLY ss MACHINE PRESS [email protected]

trofys10
03-08-2013, 01:49 AM
improve your weaknesses while fine tuning your strengths

trofys10
03-08-2013, 01:51 AM
Preston Nobles from bb.com has me staying on top of improving my baby cows

trofys10
03-08-2013, 01:55 AM
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
03-08-2013, 01:56 AM
Been a while but I did Bi's n tri's together again!

trofys10
03-14-2013, 12:58 AM
started Kash's nutrition and routine

trofys10
03-14-2013, 01:01 AM
Kash's nutrition day 2

trofys10
03-14-2013, 01:04 AM
day 3 of Kash's nutrition

trofys10
03-14-2013, 01:06 AM
steady working on bringing up these calves

trofys10
03-15-2013, 02:03 AM
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
03-15-2013, 02:05 AM
here's an unedited pic from my first legit shoot

trofys10
03-15-2013, 02:08 AM
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
03-17-2013, 02:49 AM
While working with Kash I'll be posting my progress pics

trofys10
03-18-2013, 11:06 PM
INC HAMMER PRESS 4 sets 15,12,12,10
FLAT DB PRESS [email protected]
INC DB FLIES [email protected]
DIPS [email protected] ss PEC DEC [email protected]
STRAIGHT BAR CULRS 4 sets 20,15,15,12
DB CONCENTRATION CURLS [email protected]
MACHINE FLAT PRESS (failure) ss MACHINE CURL (failure) 2 sets

trofys10
03-19-2013, 10:53 PM
LEG EXTENSIONS [email protected]
HACK SQUAT (SMITH MACH) [email protected]
WALKING LUNGES 150FT with 70LB BARBELL 3 sets
SEATED LEG CURLS 20,20,15,15,12

SEATED DB SIDE RAISES [email protected] [email protected] [email protected]
SINGLE ARM DB UPRIGHT ROWS [email protected]
MACH LAT RAISE [email protected]

trofys10
03-21-2013, 12:14 PM
Rev grip pulldown [email protected]
barbell t-bar row [email protected]
deadlifts [email protected]
single arm db row [email protected]
seated cable row [email protected]
straight bar pushdown [email protected]
close grip press [email protected]
overhead db ext [email protected]
v-bar ext [email protected]

trofys10
03-21-2013, 11:26 PM
one of my favorite shots from the shoot with Steve Book SB Photography

trofys10
03-21-2013, 11:33 PM
DB SHRUGS [email protected]
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 [email protected]
BB UPRIGHT ROWS [email protected]

trofys10
03-23-2013, 06:52 PM
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
03-23-2013, 06:58 PM
DB Supinated curls [email protected] ss Straight bar CG curl [email protected] into WG [email protected]
dead hand DB preacher hammer curls [email protected] ss straight bar dead hang neutral grip curl till failure
Rope Ext [email protected] (moderate weight)
Rev grip ext [email protected] (moderate weight)
V-Bar Ext [email protected] (moderate weight)

trofys10
03-23-2013, 06:59 PM
5 sets superset
Floor wipers 20 ss Inc bench oblique crunch 15/side

trofys10
03-26-2013, 11:33 PM
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
03-26-2013, 11:39 PM
LEG EXT [email protected]
SMITH MACH HACK SQUAT [email protected]
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 [email protected]
STANDING DB SIDE RAISES [email protected]

LEG RAISES [email protected]
FLOOR WIPERS [email protected]
CABLE CRUNCHES [email protected]

trofys10
03-28-2013, 12:34 PM
DEADLIFT 20,15,15,12,12
BENT OVER DB ROWS [email protected]
WIDE GRIP LAT PULLDOWN 15,12,10,8 drop set
HAMMER NEUTRAL ROW [email protected] last one drop set
SEATED CLOSE GRIP CABLE ROW [email protected]
SEATED PRO GRIP CABLE ROW [email protected] ss ROPE FACE PULLS [email protected]

trofys10
03-31-2013, 11:42 PM
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 [email protected]
STANDING ARNOLD PRESS [email protected]
REVERSE PEC DEC [email protected]

trofys10
03-31-2013, 11:44 PM
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
03-31-2013, 11:49 PM
MACHINE PREACHER CURLS warmup sets 10-20 reps 4 times
HAMMER CURLS [email protected]
PREACHER DEAD HANG CURLS [email protected]
CONCENTRATION CURLS [email protected]
STRAIGHT BAR CURL [email protected] ss DB SUPINATED CURLS [email protected]

ROPE EXTENSIONS warmup sets 10-20 resp 4 times
PUSH DOWN ON CABLES [email protected]
BODY DIPS [email protected]
SKULL CRUSHERS [email protected]
SINGLE ARM REVERSE EXT [email protected]

trofys10
03-31-2013, 11:52 PM
BARBELL BENCH PRESS @ 135LBS for 400 reps
I did this back n forth with a partner it took me roughly 40 minutes

1Zur1Fur
04-01-2013, 11:22 AM
Just started following your log....looks like your gettin shredded up. Keep up the great work bro!

The Prodigy
04-01-2013, 06:40 PM
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
04-01-2013, 11:26 PM
Thanks bro doing what I can!

trofys10
04-01-2013, 11:29 PM
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
04-01-2013, 11:37 PM
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
04-07-2013, 12:54 AM
Machine press
wide stance [email protected] [email protected] [email protected] [email protected]
feet together [email protected] @15 [email protected] [email protected]
seated leg extension [email protected]
seated leg curls [email protected]

trofys10
04-07-2013, 12:58 AM
REV GRIP PULLDOWN [email protected]
DEADLIFTS [email protected]
BENT OVER REV GRIP BARBELL ROW [email protected] last set drop set
LAT PULLDOWN [email protected] ss LOW ROPE CABLE PULL [email protected]
SEATED PRO ROW [email protected] ss HIGH CABLE ROPE PULL [email protected]
CG SEATED ROW [email protected] last one strip set

trofys10
04-07-2013, 01:08 AM
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
04-07-2013, 01:10 AM
HANGING LEG RAISES 20 ss FLOOR WIPERS 20 3sets
INC SIDE CRUNCHES 20 ss DIP KNEE TUCKS 20 3sets

trofys10
04-10-2013, 12:13 AM
INC HAMMER PRESS [email protected]
INC DB PRESS [email protected]
FLAT DB PRESS [email protected]
DECLINE HAMMER PRESS [email protected] last set drop set
INC CABLE FLIES [email protected] ss PUSHUPS 15
DECLINE CABLE FLIES [email protected] ss PEC DEC [email protected]

trofys10
04-10-2013, 12:18 AM
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 [email protected] ss LEG EXT WIDE [email protected]
DB STIFF LEG DEADLIFTS [email protected] ss SINGLE LEG CURL [email protected]
DB WALKING LUNGES [email protected]/LEG ss LEGS TOGETHER LEG EXTENSION [email protected]

DELTS
SEATED DB SIDE RAISES [email protected] [email protected] [email protected]
REAR DELT CABLE ROWS [email protected]
REAR DELT CABLE FLIES [email protected]

trofys10
04-10-2013, 10:54 PM
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
04-11-2013, 12:01 AM
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
04-13-2013, 10:48 PM
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
04-13-2013, 11:17 PM
Single arm cable side raises [email protected]
Single arm cable front raises [email protected]
Seated DB overhead press [email protected] last set drop set
standing DB side raise 8 drop 12 drop 15 repeat 3 times
Seated Arnold press [email protected]
rear delt cable [email protected] ss DB side raises [email protected]

trofys10
04-13-2013, 11:21 PM
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
04-13-2013, 11:39 PM
Warm-up Low dbl cable curls [email protected]

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

STANDING BARBELL CURL [email protected] ss DB CURLS [email protected]

SEATED DB HAMMER CURLS [email protected] ss STANDING HAMMER DB [email protected]

STANDING EZ CURL BAR CG REV GRIP CURLS [email protected] ss CABLE EZ CURL WG REV CURLS [email protected]

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

ROPE CABLE CURLS [email protected]

trofys10
04-17-2013, 03:35 PM
Didn't log this one due to working out with someone else and doing their routine

trofys10
04-17-2013, 03:36 PM
this entire Week I working on with a new training buddy doing his routines so I'll only have progress photos

trofys10
04-17-2013, 03:41 PM
WG BARBELL CURLS [email protected] ss DB CURLS [email protected]
HAMMER CURLS [email protected] ss CABLE HAMMER CROSS THE BODY CURLS [email protected]
ALT DB SUPINATED CURLS [email protected]
PREACHER NEGATIVES 3 SETS
PREACHER DROP SET 5 drops

trofys10
04-17-2013, 03:43 PM
LEG EXTENSIONS [email protected]
WIDE STANCE LEG PRESS [email protected]
WEIGHTED BULGARIANS [email protected]/leg

trofys10
04-23-2013, 12:44 AM
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
04-23-2013, 12:49 AM
Another day of exercise confusion!

A variation on lat pulldowns 5 sets
A variation of seated rows pro bar 4 sets
machine pulldowns [email protected]
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
04-23-2013, 02:32 PM
Your doing a great job. Your abs look amazing. I can tell your really working them hard. Incredible!

trofys10
04-25-2013, 12:52 PM
Thanks I appreciate the critiquing and encouragement!

David Lees
04-26-2013, 08:26 AM
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
04-26-2013, 12:21 PM
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
04-26-2013, 04:35 PM
Tricep pushdowns [email protected] or less
Weighted dips [email protected] or less last set body weight till failure
Single Arm machine pushdown [email protected] or less
Rope Ext [email protected] weight to failure

trofys10
04-26-2013, 04:40 PM
SMITH MACHINE PRESS [email protected] or less
MILITARY PRESS [email protected] or less [email protected]
BARBELL FRONT RAISES [email protected]
DB UPRIGHT ROWS [email protected]
DB SIDE RAISES [email protected] ss MACHINE LAT RAISE [email protected]
SHRUGS [email protected]

trofys10
04-29-2013, 02:33 AM
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
04-29-2013, 09:35 AM
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
04-29-2013, 10:21 PM
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
04-29-2013, 10:27 PM
LAT PD [email protected] 1 pause reps for 10-12
STANDING LAT ISO PUSHDOWNS [email protected]
SEATED CABLE CG ROW [email protected] 1 double drop set
INC BENCH DB ROWS [email protected] ss SINGLE ARM DB ROW TO HIP [email protected]
MACHINE NEUTRAL ROW [email protected]
MACHINE SINGLE ARM ROW [email protected]
BACK EXTENSION [email protected]

trofys10
05-01-2013, 12:06 PM
BARBELL WIDE GRIP CURL [email protected] or less
STANDING EZ BAR CLOSE GRIP CURL [email protected] or less last set strip set 3 times
INCLINE BENCH DUMBBELL CURLS [email protected] or less
STANDING DB HAMMER CURLS 5 LEFT 5 RIGHT 5 LEFT 5 RIGHT 3 sets
MACHINE CURL DROP SETS [email protected] drop [email protected]
STANDING CABLE HAMMER CURLS [email protected] ss STANDING DB SUPINATED CURLS

trofys10
05-05-2013, 12:49 AM
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
05-05-2013, 12:51 AM
some progression pics from the past couple days. I'll get the workout logs going again soon

trofys10
05-08-2013, 12:36 AM
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
05-08-2013, 12:37 AM
Another MAX bench record in 2 weeks I increased my max by 40 pounds. Growth has to come now!!!

trofys10
05-08-2013, 12:42 AM
Lat pd [email protected]
seated cable row close grip [email protected]
seated neutral grip row [email protected]
machine lat pd pause reps [email protected]
single arm db row [email protected]
free motion high cable squeeze [email protected]

trofys10
05-08-2013, 12:51 AM
DEAD HANG BARBELL CURLS [email protected]
SINGLE ARM PREACHER CURLS [email protected]
SNAKE HAMMER CURLS [email protected]
REVERSE GRIP EZ BAR CURLS [email protected] ss DB CURLS [email protected]
STANDING CABLE CURLS [email protected]

trofys10
05-10-2013, 08:06 PM
ROPE EXT [email protected]
WEIGHTED DIPS [email protected] or less
TRICEP CABLE PUSHDOWN [email protected] plus 10 helpers
MACHINE PRESS CLOSE GRIP [email protected]
CABLE STRAIGHT ARM PULLDOWN 10 ss REVERSE GRIP PULLDOWNS 10 3 sets
DIAMOND PUSH UPS [email protected]
BODY CRUSHERS 1 set to failure

trofys10
05-10-2013, 08:53 PM
SEATED DB OVERHEAD PRESS [email protected]
NAUTILUS OVERHEAD PRESS [email protected] last set drop set
DB FRONT RAISES [email protected]
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 [email protected]
DB SIDE RAISES 15-20 ss SHRUGS 15-20 x5sets

trofys10
05-10-2013, 08:54 PM
HANGING LEG RAISES 20 x3sets
FLOOR WIPERS 20 x3sets
INC BENCH SIDE CRUNCHES 20 x3sets

David Lees
05-11-2013, 06:23 AM
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
05-12-2013, 11:46 PM
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
05-13-2013, 12:46 AM
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
05-13-2013, 12:48 AM
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
05-16-2013, 12:25 AM
LAT PD 2 @ WARMUP REPS
DEADLIFT [email protected]
BENT OVER BARBELL ROW [email protected]
PRO GRIP HIGH PULL [email protected] [email protected] drop weight 15 more reps
LIFE FITNESS PULLDOWN [email protected] [email protected] drop weight 10 drop weight 15
SEATED CLOSE GRIP ROW [email protected] ss LAT ISO PULLDOWNS [email protected]

trofys10
05-16-2013, 12:30 AM
DB CURL 20 HAMMER CURL 20 CABLE CURL TO FOREHEAD 20 x 3SETS
STANDING HAMMER CURLS [email protected] or less ss CABLE ROPE CURLS [email protected]
MACHINE CURLS 8-12 ss BARBELL WIDE CURL 10 ss CLOSE GRIP 10 x 3SETS
STANDING DOUBLE CABLE CURLS [email protected] ss DB SUPINATED [email protected]

trofys10
05-16-2013, 12:34 AM
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
06-03-2013, 12:13 AM
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
06-03-2013, 12:19 AM
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
06-06-2013, 02:22 PM
HEAVY LIFTING followed by volume is what I've been doing! It's been paying off!

trofys10
06-06-2013, 02:24 PM
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
06-06-2013, 02:29 PM
Some action shots of the heavy lifting