JT's path to Physique Pro training log

[trofys10]

6-20-12 Legs in the morning P90X ab ripper X at night

Stiff Leg deadlifts
135x20
185x15
225x15
275x10
295x8 dropped to 225x10 then dropped again 135x20

Bulgarian squats super set with step ups with a pair of 50lb kettle bells

Bul Sq 45x15 step ups 12 each leg every time
135x12
185x10
205x8

Deadlifts super set with walking lunges with a pair of 50lb kettle bells
275x15
295x15
315x15

Leg Extensions
150x12
130x12
110x15

Supine Leg Curl
70x15
70x15
70x15

[trofys10]

6-21-12
warmup with 3 sets of rotator cuff work

DB SEATED SHOULDER PRESS
60x12
65x12
70x9

SEATED MILITARY PRESS
95x12
105x12
125x10

HAMMER STRENGTH ISO LATERAL PRESS
200x10
200x10
200x9 drop set 110x15

SINGLE ARM UPRIGHT ROWS
60x12
65x12
70x12

ROPE PULLS SUPER SET REAR DELT FLY
50x20 - 110x20
65x20 - 130x20
70x20 - 150x20

SHRUGS
back grip 3 sets of 225x15 superset front grip 225x15 superset neutral grip 355x20

[trofys10]

6-22-12
warmed up with light weight high reps 30 or so pro grip pulldown & reverse grip dulldowns

PRO GRIP PULLDOWNS
140x12
160x10
170x10

HAMMER STRENGTH ISO-LATERAL WIDE PULLDOWN
270x12
280x12
290x12

HAMMER STRENGTH ISO-LATERAL HIGH ROW
230x12
250x10
270x9 drop set 180x10

HAMMER STRENGTH ISO-LATERAL ROW SINGLE ARM
135x12
145x12
150x10 drop set 90x15

SEATED PRO GRIP ROWS
120x12
140x12
150x10

SEATED ROW
160x12
165x10
180x8 drop set 100x15

[trofys10]

6-23-12
warmed up with a a lot of reps with light weight on machine press & cable flies

INCLINE DUMBBELL PRESS
70x15
80x12
90x9

NEUTRAL GRIP DUMBBELL PRESS
80x12
90x7
85x8

INCLINE HAMMER PRESS
210x12
210x13
210x12

MACHINE PRESS superset PEC FLY MACHINE
210x8 - 150x15
210x8 - 180x10
200x7 - 170x12

CABLE INCLINE FLIES superset with PUSHUPs
45x17 - 25
45x15 - 25
45x16 - 25

LEG RAISES superset with ROPE PULLDOWNS
20 - 20
20 - 20
20 - 20

[trofys10]

6-25-12
WARM UP - CABLE ROPE CURLS 2 sets of 30 reps

BARBELL CURLS
80x15
90x12
100x10
110x8 drop set 50x15

HAMMER CURLS
45x12
50x12
55x12
60x10 drop set 30x15

SEATED INCLINE CURLS
25x15
30x9
30x10
35x6

EZ BAR 21's 2 sets Wide grip & 2 sets inside grip
WG 40
WG 50
IG 50
IG 60

ROPE CABLE CURLS - super drop set
60x12, 50x9, 40x15, 30x15, 20x30

[trofys10]

WARM UP pro grip rows 2 sets of 30 @ 70lbs

PRO GRIP CABLE ROW
140x12
140x12
140x12 drop set 70x15

REVERSE GRIP PULLDOWN
140x12
140x12
140x12 drop set 70x15

LIFE FITNESS FRONT PULLDOWN MACHINE
180x12
180x12
180x10 drop set 90x20

NEUTRAL GRIP MACHINE ROW
150x12
150x12
150x12 drop set 75x15

CLOSE GRIP CABLE PULLDOWNS
130x12
145x12
150x11 drop set 75x15

CABLE ROPE ROWS
70x20
85x20
100x20 Pullups to failure 6 back is toasted!

[trofys10]

6-26-12
WARM UP 3 sets of rotator cuff work

LATERAL RAISES super set with DUMBBELL PRESSES
20x15 - 30x15
25x15 - 40x15
30x15 - 50x13
30x15 - 60x10

FRONT RAISES super set with ARNOLD PRESSES
20x15 - 30x15
20x15 - 35x15
25x15 - 35x14
25x15 - 35x12

UPRIGHT ROWNS super set with REAR DELT MACHINE FLIES
70x20 - 110x20
70x20 - 120x20
70x20 - 140x20
70x20 - 150x20

[trofys10]

6-27-12
WARM UP abductor, adductor, leg extension, & leg curl machines 2 sets of 20

BULGARIAN SQUATS super set with LEG EXTENSIONS
70x12 - 130x15
80x12 - 145x12
90x12 - 150x12

STIFF LEG DEADLIFTS super set with SEATED LEG CURL
135x20 - 145x15
185x15 - 160x15
225x12 - 160x15

SEATED LEG MACINE PRESS (single leg)
30x20
40x20
50x20

[The Prodigy]

Just stopping in to see how you are doing! Congrats on the interview!

[trofys10]

Thanks so much Prodigy for getting me kick started!!!

[trofys10]

6-27-12
ABS TO START
REVERSE CRUNCH followed SIDE BEND W CABLES back and forth for 3 sets only rest is commuting to diff equipment
REVERSE CRUNCHx20 super set SIDE CABLE BENDS 130x20
x20 ss 145x20
x20 ss 160x20

HAMMER STRENGTH AB MACHINE
RIGHTx20 LEFTx20 FRONTx20 rest 1 minute repeat 3x's

CHEST
INCLINE HAMMER PRESS with a drop set each time
200x20 ds 110x25
220x9 ds 130x19
240x8 ds 150x13

INCLINE DUMBBELL PRESS super set with INCLINE DUMBBELL FIES
80x9 ss 40x12
80x8 ss 40x12
80x8 ss 40x12

DUMBBELL NEUTRAL GRIP PRESS super set with DUMBBELL PULLOVER
80x10 ss 80x10
85x8 ss 85x8
90x7 ss 90x8

MACHINE FLIES super set with MACHINE PRESS NECK HIGH
150x15 ss 150x10
170x14 ss 150x6
170x13 ss 120x9

POST WORKOUT PUSHUP TOTAL 1 SET 22 - cashed out

QUICK DELT HIT catching a chance to bring up physiques lagging points
5 super set of DUMBBELL SIDE RAISES with CABLE REVERSE FLIES
DUMBBELL SIDE RAISES 25LBSx10-15 ss CABLE FLIES 10per sidex15-20123510123511123512

[trofys10]

6-29-12
WARM UP 2 sets x20-30 CABE VbAR EXTENSION SS ROPE CABLE CURLS

SKULL CRUSHERS super set with EZ BAR WIDE GRIP CURLS
90x12 - 90x12
90x12 - 90x12
100x10 - 100x10
100x8 - 100x10

SEATED DUMBBELL OVERHEAD EXTENSION super set HAMMER CURLS
80x12 - 50x12
90x12 - 55x12
100x9 - 60x10
100x8 - 65x9

OVERHEAD ROPE EXTENSIONS super set ROPE CABLE CURLS
85x20 - 85x20
100x15 - 100x15
115x15 - 115x15

REVERSE GRIP CABLE EXTENSIONS super set with VBAR EXTENSION 3X's high reps each time to failure

[trofys10]

6-30-12
Warm up 2 sets of 20-30 reps PRO GRIP PULLDOWNS

PRO GRIP PULLDOWNS super set with PRO GRIP CABLE ROW
150x12 - 150x12
160x11 - 160x10
170x10 drop set 100x20 - 170x10 drop set 90x20

REVERSE WIDE GRIP CABLE PULLDOWNS super set with SINGLE ARM DUMBBELL ROWS
140x12 - 90x12
160x10 - 95x10
180x9 - 100x10

MAMMER STRENGTH ISO LATERAL PULLDOWN super set with HAMMER STRENGTH ISO-ROW
180x12 - 180x12
190x12 - 190x12
200x9 drop set 100x20 - 200x10 drop set 100x20124232124233124234124235

[trofys10]

7-1-12
WARM UP rotator cuff work 3x20

SEATED DUMBBELL PRESS super set with DUMBBELL LATERAL RAISES
50x15 - 20x20
55x11 - 25x15
60x11 - 30x15
65x9 - 30x12
70x8 - 35x10

CABLE ROPE FRONT RAISES super set with MACHINE NEUTRAL PRESS
25x20 - 100x12
35x12 - 110x10
35x12 - 110x9
35x12 - 110x9
35x12 - 110x9

CABLE ROPE FACE PULLS Super set with CABLE REVERSE FLIES
55x20 - 10x20
70x20 - 10x20
80x15 - 10x15
80x15 - 7.5x20
70x20 - 7.5x20

REAR GRIP SHRUGS super set with MACHINE CALVE EXTENSIONS
225x20 - 200x20
225x20 - 210x20
245x20 - 220x20
255x20 - 230x20
265x20 - 240x20

FRONT GRIP SHRUGS super set with SEATED CALVE RAISES
265x20 - 90x20
265x20 - 90x20
245x20 - 90x20
225x20 - 90x20
135x30 - 90x20124560124561124562124563124564

[trofys10]

7-2-12
warm up 3 sets 10-20reps leg extension, leg curl, hip abduct, adduct

BULGARIAN SQUATS
80x12
90x12
100x10
110x10

STIFF LEG DEAD LIFT
185x15
225x12
245x12
135x20

HAMMER STRENGTH SINGLE LEG LINEAR PRESS - with SINGLE LEGS CALVE RAISES
163x15 - 163x30
188x12 - 188x30
208x12 - 208x30

SINGLE LEG EXTENSIONS back and forth no rest
55x20
60x16
65x12

[trofys10]

I'll Be back with a back routine and maybe some snaps of the workout! trying to transform ASAP 2 a days whenever the body feels good like this!

[trofys10]

7-2-12 legs early in the day had another itch for some pump

WARM UP - LAT PULLDOWNS 3 sets of 20

PRO GRIP PULLDOWN super set with SINGLE ARM CABLE PULLDOWNS
140x15 - 100x10
160x12 - 115x10
150x12 - 120x10
Super Drop Set 180x6 140x8 100x12 85x15

DUMBBELL ROWS super set with LOW CABLE SINGLE ARM PULLS
80x12 - 85x15
90x12 - 100x15
100x12 - 115x15

LIFE FITNESS FRONT PULLDOWNS super set with SEATED CLOSE GRIP CABLE ROWS
160x12 - 140x12
160x12 - 140x12
140x15 - 120x20

CABLE RIPE DOWNS super set with SEATED ROPE CABLE HIGH TO LOW ROWS
110x20 - 110x20
150x20 - 150x20
170x20 - 170x20

PULL UPS ONE TIME AT THE END OF ROUTINE BARLEY 5

[trofys10]

WARM UP with 3 sets of 15-20 rotator cuff work

INCLINE DUMBBELL PRESS super set with INCLINE CALBE FLIES
75x15 - 50x15
80x14 - 50x11
85x11 - 40x12
90x8 - 30x15

DUMBBELL FLAT PRESS super set with MACHINE PEC FLY
85x14 - 140x19
90x9 - 160x16
90x9 - 160x13
100x6 Drop set 75x6 - 160x11 drop set 100x13

DECLINE DUMBBELL PRESS super set with DECLINE DUMBBELL FLIES
80x10 - 30x20
80x10 - 30x20

LIFE FITNESS DECLINE PRESS super set with DECLINE CABLE FLIES
180x12 - 70x12
190x12 - 70x10
200x12 drop set 110x15 - 50x20

PUSH UPS 27 - DB LATERAL RAISES 20x24
23 - 25x20
21 - 30x15

124673124674124675

[trofys10]

7-4-12
WARM UP - 2 sets of 15-20 single arm cable curls and extensions

SEATED DB EXTENSION compound set with STANDING STRAIGHT BAR CURLS
80x15 - 60x15
90x12 - 70x15
100x10 - 80x12
110x8 - 90x10

DB KICKBACKS compound set with DB HAMMER CURLS
40x15 - 50x10
45x12 - 55x9
50x10 drop set 30x10 - 60x8 drop set 30x10

REVERSE CABLE EXTENSIONS compound set with CABLE ROPE CURLS
85x15 - 60x15
90x12 - 75x8
100x10 drop set 50x21 - 75x8 drop set 40x10

CABLE ROPE EXTENSIONS compound set with DB SUPINATED CURLS
40x20 - 25x20
35x20 - 20x20 got kicked out the gym was closing for independence day..... HAPPY FORTH BLOW THOUSE FIBERS UP!!!!!

[trofys10]

Quick story I live in Wisconsin and all winter long everyone complains about it being soooo cold. Well I was training all day hearing everyone complain about it being soooo hot! I was sick of hearing it and it gave me an itch to got run stairs and do 500 pushups outside in that SOOO HOT 105 degree heat!

So I had the workout partner take some quick videos

We did 25 pushups then ran the stair and repeated till we completed 500 push-ups and 120 stair runs!

I'm not savvy with a computer so if anyone has a mac and know how to convert iPhone vids to ones they except on here I'd be happy to share the workout vids

[trofys10]

bringing up one of my weak points!
7-5-12
rotator cuff work 3 sets of 15-20 reps

INCLINE DB PRESS
50x20
60x13
70x10 2 helpers
80x8 4 helpers

SINGLE ARM DB UPRIGHT ROW
50x15
55x15
60x15
65x15

REVERSE DB FLIES
15x15
15x15
15x15
20x10 15x5

DB LATERAL RAISES
20x20
25x15
30x15
35x12

CABLE ROPE PULL THROUGHS
55x20
65x15
80x10 55x10 35x20

REVERSE CABLE FLIES
15x20
20x20
25x15
30x15 15x15

[trofys10]

7-6-12
Life Fitness Calf Extensions super set with Reverse Crunches
during the these sets for calfs I did 10 toes in, 10 toes, out 10 straight forward
150x30 - RCx20
160x30 - RCx20
170x30 - RCx20

Seated Calf Raises (again 10/toes in, out, & straight) super set with Life Fitness Torso Rotation
90x30 - 150x20/left, and right
90x30 - 160x20
90x30 - 170x20

Hammer Strength Linear Press (Calf Raises) super set with Ab Coaster (L,R,S, left right straight)
388x30 - 20x20,L,R,S
478x30 - 30x20,L,R,S
568x30 - 30x20,L,R,S

DURING BACK TODAY BROUGHT THE WEIGHT DOWN HIGH REPS AND FOCUSED ON THE SQUEEZE WITH EVERY REP
Wide Grip (Cable) Lat Pulldown
100x20
100x20
100x20

Reverse Grip (Cable) Pulldown
100x20
100x20
100x20

Pro Grip (Cable) Pulldown
100x20
100x20
100x20

Seated (Cable) Pro Grip Row
100x20
100x20
100x20

Seated (Cable) Close Grip row
100x20
100x20
100x20

[trofys10]

7-7-12
Straight Bar Curl super set with DB Lateral Raise
40x20 - 20x20
60x15 - 20x20
80x12 - 20x20
90x12 drop set 40x15 - 20x20

DB Hammer curls super set with Cable Lateral Raise
45x12 - 25x15
50x12 - 25x15
55x12 - 25x15
60x10 - 25x12

Dead Hang EZ Bar Curls (Close Grip) super set with Life Fitness Machine Lateral Raise
40x20 - 80x15
50x15 - 65x20
50x15 - 65x20
50x15 - 65x20

Hammer Strength Mts Bicep Curl super set with Hammer Strength Shoulder Press
70x20 - 80x30
80x20 - 120x20
90x20 - 140x20
100x20 - 160x20

[trofys10]

7-9-12
WARM UP - leg extension, supine leg curl, hip abduction, hip adduction 2 set of each 20 reps per

HAMMER STRENGTH Linear Leg Press super set with Walking Lunges
388x20 - 100x20 paces
478x20 - 100x20
568x15 - 10x20
658x10 - 10x20
658 strip set (took 1 45 off every 2 reps) once there were 2 on each side pumped out 10 reps

Stiff Leg Dead Lift
135x15
185x15
205x15
225x12

Bulgarian Squats
70x12 each leg
70x12
70x12

Leg Extension
70x20
70x20
70x20

hard and short had to get to the dentist! Chest tonight!!!!

[trofys10]

7-9-12
Smith Machine triple set with incline DB Flies & Tsunami Ball Push-Ups
130x12 - 25x20 - 20
160x10 - 30x20 - 20
180x8 - 35x20 - 20
200x6 - 40x20 - 20

Flat DB Press triple set with Machine Flies & Tsunami Ball Push-ups
75'sx12 - 100x20 - 20
85'sx10 - 120x20 - 20
95'sx8 - 140x20 - 20
105'sx6 - 160x20 - 20

Decline Hammer Strength Press triple set with Decline Flies & Tsunami Ball Push-ups
230x12 - 60x20 - 20
240x10 - 60x20 - 20
250x8 - 50x20 - 20
270x9 - 50x20 - 20

[trofys10]

warmup up - Pro Grip cable pulldown 1 set 20 reps 100lbs

PRO GRIP cable PULLDOWN super set with rotator cuff work
140x14
145x15
150x15

REVERSE GRIP cable PULLDOWN super set with rotator cuff work
140x15
145x15
150x15

HAMMER STRENGTH Iso-Lateral High Row super set with Rope Cable Pulldowns
140x14 - 52.5x20
160x15 - 52.5x20
180x15 - 57.5x20

HAMMER STRENGTH LAT PULLDOWN super set with DUAL HANDLE cable PULLDOWNS
270x15 - 100x15
270x12 - 100x15
270x10 Drop set 180x15 - 100x15

HAMMER STRENGTH Iso-Lateral Row single arm back forth strip set
135x15 90x20 45x30

Close Grip Cable ROW 1 drop set
200x80 140x10 90x20

[trofys10]

7-11-12
WARM UP - Rotator cuff work 3x15-20

(SMITH MACH) BEHIND THE HEAD PRESS super set DB LAT RAISES
110x12 - 20x20
120x10 - 20x20
130x8 - 20x20
140x6 Drop Set 110x9 20x20

SINGLE ARM DB PRESS Left Arm then Right back and forth no rest 1 time drop set
70x8 60x8 50x8 40x11

SINGLE ARM DB LAT RAISES
30x15 35x12 40x10

WIDE GRIP UPRIGHT ROW super set FRONT PLATE RAISES
90x15 - 45x12
100x12 - 45x12
110x10 - 45x12

(Cable) FACE ROPE PULLS super set REVERSE (Cable) FLIES no rest back and forth
50x20 - 15x20
45x20 - 10x20
45x20 - 10x20

SINGLE ARM CABLE LAT RAISES left to right 3 times each no rest
10x20
10x20
10x20

[trofys10]

7-12-12
WARM UP - Rope (Cable) Extensions 20-30 repsX2

SKULL CRUSHERS super set SEATED CALF RAISES TOES IN
70x20 - 45x30
90x15 - 45x30
100x12 - 45x30
110x8 ss 20presses - 45x30

OVERHEAD DB EXTENSION super set SEATED CALF RAISES TOES OUT
85x15 - 45x30
90x12 - 45x30
95x10 - 45x30
100x7 - 45x30

OVERHEAD ROPE EXTENSIONS TS EZ BAR REVERSE GRIP EXTENSIONS - SEATED CALF RAISES REGULAR
50x20 - 50x20 - 45x30
50x20 - 50x20 - 45x30
50x20 - 50x20 - 45x30
50x20 - 50x20 - 45x30

EX BAR WIDE GRIP CURLS
40x30
60x20
70x17
70x5

DB HAMMER CURLS
50x10
55x10
60x10
65x10

EZ BAR (CABLE) CURL CLOSE GRIP
30x30
40x20
40x24

[trofys10]

7-13-12
INCLINE SMITH PRESS triple set with INCLINE DB FLIES - BOSU BALL PUSH UPS
165x12 - 35x20 - 20PU's
185x10 - 40x20 - 20PU's
185x10 - 40x20 - 20PU's

DB NEUTRAL PRESS - MACHINE PEC FLY - BOSU BALL PUSH UPS
85x10 - 130x20 - 20PU's
95x10 - 140x20 - 20PU's
105x7 - 150x20 - 20PU's

DECLINE HAMMER STRENGTH - DECLINE CABLE FLY - BOSU BALL PUSH UPS
250x12 - 50x20 - 20PU's
270x10 - 50x20 - 17PU's
270x6 triple drop 180x8 90x20 - 50x20 - PU's 20

[The Prodigy]

Just checkin in on you! Solid workouts buddy!! Who do you train with in WI? How far are you from Animal House Gym?

[trofys10]

I train usually with myself! Unless I can get a friend to come with me! IDK I think 30-45 minutes

[trofys10]

HANGING LEG RAISE
10 straight 10 left 10 right x 3 sets
Ab Coaster 40lbs 20 straight 20 left 20 right x 3 sets

STANDING MILITARY PRESS
95x20
115x11
125x8
135x6
125x8
115x11
95x16

SEATED DB PRESS
40'sx20
50'sx15
60'sx10
70'sx7
60'sx9
50'sx12

DB LATERAL RAISES
30x12
30x12
30x12
35x10
35x10
40x10

DB SHRUGS super set with REVERSE CABLE FLIES
100'sx20 - 10x20
100'sx20 - 10x20
100'sx20 - 10x20
100'sx20 - 10x20
100'sx20 - 10x20

[trofys10]

7-16-12
WARM UP - LEG EXTENSIONS - LEG CURLS - HIP ABDUCT - HIP ADDUCT
90x20 - 50x20 - 150x20 - 150x20
105x20 - 70x20 - 160x20 - 160x20
135x20 - 90x20 - 170x20 - 170x20

(SMITH) MACHINE SQUATS (DEEP) working more on range of motion
110x20
160x12
180x12
200x12
110x20

DEADLIFT
135x20
185x15
225x12

LIFE FITNESS LINEAR LEG PRESS (TOES OUT)
383x20
473x15
225x12

LEG EXTENSIONS
85x20
100x20
115x20

[trofys10]

7-12-12 10:10am
WARM UP 2 sets (CABLE) LAT PULLDOWN 85x20 - REVERSE CABLE FLIES

LAT PULLDOWN super set with REVERSE CABLE FLIES
120x15 - 7.5x20
140x15 - 7.5x20
160x12 - 7.5x20
180x10 - 12.5x20

PRO GRIP PULLDOWN super set REVERSE CABLE FLIES
130x15 - 12.5x20
140x15 - 12.5x15
150x12 - 12.5x15
160x12 - 12.5x15

CLOSE GRIP PULLDOWN super set with ROPE CABLE FACE PULLS
140x15 - 37.5x20
160x15 - 42.5x20
180x10 - 47.5x20
200x7 drop set 140x10

6:00PM BACK ROUND 2
LIFE FITNESS FRONT PULLDOWN
140x15
150x15
160x15
170x15
90x30

CABLE WIDE GRIP LAT PULLDOWN
140x15
130x15
120x15
120x20

PRO GRIP SEATED CABLE ROW super set with ROPE PULLDOWNS
100x20 - 25x20
100x20 - 20x20
100x20 - 15x20

LIFE FITNESS ROW (SINGLE ARM)
82x25
107x20
last set was top grip double drop set
132x20 82x20 57x30

[trofys10]

7-18-12
WARM UP - rotator cuff work with the cables 3x15-20

SMITH MACHINE INCLINE BENCH
110x20
160x12
170x10
180x8
190x6 drop set 110x12

FLAT DB PRESS
85'sx12
90'sx12
95'sx12
100'sx12

LIFE FITNESS DECLINE PRESS
242x14
252x11
162x10
272x8 drop set 182x10

MACHINE PEC FLIES
150x20
150x20
150x15 105x6 more

HIGH TO LOW CABLE FLIES (LIFE FITNESS MACHINE)
27.5'sx20
32.5'sx20
37.5'sx15

[trofys10]

7-19-12
ALTERNATING DB CURLS
20'sx10 30'sx10 40'sx10 30'sx10 20'sx10 X 3 SETS

ROPE EXTENSIONS (LIFE FITNESS DUAL CABLE MACHINE)
42.5x10 52.5x10 62.5x10 52.5x10 42.5x10 X 3 SETS

SKULL CRUSHERS
75x10
85x10
95x10
105x10

STANDING EZ BAR CULRS
95x10
100x10
105x10
110x10

SEATED HAMMER CURLS
40'sx10
45'sx10
50'sx10

SEATED STRAIGHT BAR CURLS
20x20
30x20
40x20

1 ARM TRICEP KICKBACKS super set with OVERHEAD DB EXTENSIONS
35x10 - 50x20
40x10 - 55x20
45x10 - 60x20

[trofys10]

WARM UP - ROTATOR CUFF CABLE WORK 3 sets 15-20 reps

SEATED DB PRESS
40x20
50x15
60x12
65x10
75x8

BARBELL UPRIGHT ROW
80x15
90x15
100x15
110x15

DB LATER RAIES (PYRAMID STYLE)
10x10 20x10 30x10 20x10 10x10 x 3 Sets

SEATED REAR DB LAT RAISE super set DB FRONT RAISE
10x15 - 10x15
15x12 - 15x12
20x10 - 20x10
25x8 - 25x8

SMITH MACHINE SHOULDER PRESS (REPS FOR 2 MINUTES)
60x42
65x41
70x39

[trofys10]

BENT OVER BARBELL ROW
95x15
115x12
135x10
155x10
175x10
185x10

WIDE GRIP LAT PULLDOWN
100x10 110x10 130x10
105x10 115x10 125x10
110x10 120x10 130x10

1 ARM DB ROW super set PULL UPS TILL FAILURE
50x20 - PULL UPS 7
60x20 - PULL UPS 6
70x20 - PULL UPS 6

SEATED CABLE ROWS
120x10 130x10
130x10 140x10
140x10 150x10

[trofys10]

7-23-12 screwed up my knee trying to fill in for a softball game F&#$....... But I can still get it done upstairs...

INCLINE BARBELL BENCH
135x20
155x15
175x12
195x10
205x8
215x6

FLAT BARBELL PRESS
135x20
165x15
185x12
205x10
225x8
235x6

DECLINE LIFE FITNESS MACHINE
140x20
160x15
180x12
200x10
220x8
240x6 got (9)

DUMBBELL PULLOVER drop set
70x10 60x10
75x10 65x10
80x10 70x10

150 PUSH UPS
6 sets of 25

[trofys10]

7-24-12
WIDE GRIP LAT PULLDOWN
85x20
100x15
120x12
140x10
160x8
180x6
170x8
150x10
130x12
110x15
95x20

ONE ARM CABLE ROWS super set with STRAIGHT BAR PULLDOWNS
85x12 - 120x12
85x12 - 130x12
90x12 - 135x12
95x12 - 140x12

DUMBBELL ONE ARM ROWS
90x12
100x10
110x8
115x8
120x8

WIDE GRIP PULL UPS 100 REPS TOTAL (COMBINED)

[trofys10]

7-26-12
WARM UP ROTATOR CUFF CABLE WORK 3x15-20

SEATED BARBELL MILITARY PRESS (100 TOTAL REPS)
115x15
115x15
115x15
120x15
115x15
120x15
125x12

INCLINE BENCH DB REAR FLIES super set SINGLE ARM REAR CABLE FLIES
20x15 - 7.5x20
25x12 - 12.5x20
30x10 - 17.5x20
35x8 - 22.5x20

DB LATERAL RAISE drop set
25x12 - 20x12
30x12 - 20x12
35x12 - 20x12
40x12 - 20x12

DB ALTERNATING FRONT RAISES super set with BARBELL FRONT RAISE drop set
25x10 - 40x10, 20x10
30x10 - 50x10, 40x10
35x10 - 60x10, 40x10

[trofys10]

7-27-12
EZ BAR PREACHER CURLS (great focus on the squeeze of the biceps)
65x10
75x10
75x10
65x10
65x10
70x10

REVERSE GRIP TRICEP PULLDOWNS (again focus on the squeeze)
145x10
150x10
155x10
160x10
165x10
165x10

STRAIGHT BAR 21's super set with DIPS TILL FAILURE
40 7x7x7 - 17
50 7x7x7 - 18
60 7x7x7 - 14

ALTERNATING DB CURLS dbl drop set super set with DECLINE SKULL CHRUSHERS dbl drop set
35x10,30x10,25x10 - 115x10,105x10,95x10
35x10,30x10,25x10 - 105x10,95x10,85x10
35x10,30x10,25x10 - 105x10,95x10,85x10

[wazzu]

strong lifts, what's with the pen cap in your mouth in the pics?

what's your nutrition like?

[trofys10]

lol its a floss stick. 6oz protein, carb cycling, and a mixture of fats. for my first 3 shows I used a local guy for nutrition he had me on 8oz of chicken or Tilapia, 1 cup of rice or yams, and 20 almonds. No I've hired Ryan Hughes for all my prep and he's given me an exact regimen and diet with supplements to follow, and things are to change as we go forward!

[trofys10]

7-28-12
ABS -

HANGING LEG RAISES 3x15
BICYCLES 3x30
KNEES BENT CRUNCHES 3x30
LEGS FLAT CRUNCHES 3x30

CHEST -
WARMUP 1 set of 135x20-30

BODY WEIGHT BENCH PRESS (COMPLETE 60 REPS)
210x15
210x12
210x10
210x10
210x9
210x8 =64

INCLINE DB PRESS - aim for 20 reps
60x20 (18)
55x20
55x20
55x20 (17)

DECLINE DB PULLOVERS super set DECLINE DB FLIES
65x10 - 40x10
75x10 - 45x10
85x10 - 50x10

PEC MACHINE FLY
130x12
140x12
150x12
160x12

[wazzu]

lol its a floss stick. 6oz protein, carb cycling, and a mixture of fats. for my first 3 shows I used a local guy for nutrition he had me on 8oz of chicken or Tilapia, 1 cup of rice or yams, and 20 almonds. No I've hired Ryan Hughes for all my prep and he's given me an exact regimen and diet with supplements to follow, and things are to change as we go forward!

gotta keep them clean lol

good luck JT. bring that trophy home

[trofys10]

Thanks a lot much appreciated! do you compete?

[wazzu]

no... goal is to keep a healthy lifestule and fit body

[trofys10]

awesome! well if you need any advice or help I'd be happy to assist

[trofys10]

7-29-12
REVERSE GRIP PULLDOWN
130x15
140x15
150x15
160x15

V-BAR CABLE ROWS super set HIGH PULLEY ROPE PULLS
120x15 - 75x15
130x15 - 100x15
140x15 - 105x15
150x15 - 110x15

DB ROWS (PYRAMID) 10,10,10,10,10x3sets
55x10, 65x10, 75x10, 65x10 55x10 x 3 sets

HAMMER STRENGTH ROWS (50 total reps) moderate weight as many sets as it takes to complete 50 reps
274x17
274x17
274x14
274x13 = 61

[trofys10]

7-30-12
BARBELL SHOULDER PRESS triple set DB LAT RAISE - PLATEE FRON RAISES
105x15 - 20x15 - 25x15
115x12 - 25x12 - 25x15
120x10 - 30x10 - 25x15
125x8 - 30x8 - 25x15
130x6 - 35x6(8) - 35x15

HAMMER STRENGTH SHOULDER PRESS (100 total reps) as many sets as it takes with moderate weight
130x24
150x16
150x15
150x15
160x13
170x12
180x9 = 104

CABLE FRONT RAISES super set REVERSE PEC FLIES
27.5x12 - 155x10
32.5x12 - 175x10
37.5x12 - 195x10

[trofys10]

8-1-12 ONE MONTH TILL NATIONALS

INCLINE DB CURLS super set 1 ARM OVERHEAD DB EXTENSION
25x20 - 35x20 (18)
30x20 - 30x20
30x20 - 30x20

STRAIGHT BAR CABLE CURLS super set 1 ARM TRICEP PUSHDOWN
100x20 - 70x12
115x25 - 75x15
130x30 - 80x20

STRAIGHT BAR CURLS (100 Reps total) as many sets as it takes
70x15
70x18
70x15
70x17
70x15
70x13
70x12 = 105

SKULL CRUSHERS (100 Reps total) as many sets as it takes
95x18
100x15
100x13
100x13
100x11
95x14
95x16

[wazzu]

if I send you my cut diet can you critique it?

[trofys10]

I'll do what I can

[trofys10]

8-2-12
INCLINE BENCH PRESS
135x20
185x12
195x10
205x8
215x6
225x4
225x4
225x4

INCLINE CABLE FLIES
27.5x15
32.5x12
42.5x10
42.5x8

FLAT DB PRESS dbl drop set x3 sets
100x10(7) 90x10(5) 65x10
90x10(9) 80x10(7) 65x10
85x10 75x10(8) 65x10(8)

WEIGHTED DIPS (60 total reps)
45lb plate 10 x 6 sets

MACHINE PEC DEC (100 total reps)
155x20
155x17
135x18
135x20
135x15
135x15

[trofys10]

8-3-12
DB PULLOVERS
50x15
65x12
80x10
90x8
100x6

REVERSE GRIP BENT OVER BARBELL ROWS super set WIDE GRIP CABLE ROWS
135x15 - 100x15
135x15 - 100x15
135x15 - 100x15
135x15 - 100x15

V-BAR LAT PULLDOWNS (NEGATIVES)
180x10
180x10
180x10
180x10

ASSISTED PULL-UPS (100 total reps)
100x20
100x20
100x20
100x20
100x20

[wazzu]

here it is. I'm 5'8, meso, 35 yrs old and 180lbs
Pre WO (5am): Whey protein (1 scoop)
CALS 150 CARBS 1 PRO 35 FAT 0.5
Post WO(7am): Whey protein 1 scoop, 2/3 cup Oats, 0.5 cup Berries.
CALS 460 CARBS 58 PRO 44 FAT 4
Snack (10am): Whey protein 1 scoop, apple
CALS 260 CARBS 30 PRO 35 FAT 1
Lunch (12pm) Veggies ( 1 cup); Turkey / chicken ( 4oz); Sweet pot (4oz)
CALS 460 CARBS 47 PRO 40 FAT 12
Snack (4pm): Cottage cheese (1 cup); Peanut butter ( 1 oz)
CALS 350 CARBS 12 PRO 34 FAT 19
Dinner (7pm): Veggies ( 1 cup); Turkey / chicken ( 4oz);
CALS 360 CARBS 23 PRO 37 FAT 12
Totals
Calories: 2040
Carbs (g) 171 Protein (g) 225 Fat (g) 49

On rest and cardio days, I'd remove the PRE WO and have the post WO as breakfast. The totals become:
Calories: 1892
Carbs (g) 170 Protein (g) 190 Fat (g) 49

Please let me know your thoughts

[trofys10]

Honestly that looks pretty solid. However because Im not that confident in nutrition where I'd like to be at this point, It's another reason I hired a professional prep guy (Ryan Hughes)

[David Lees]

Looking ready to rumble in Pittsburgh bro...

[trofys10]

Yeah buddy I'm really excited to have a great time this time around! When are you getting there?

[trofys10]

8-6-12
ABS
DECLINE BENCH WEIGHTED SIT-UPS
10lbs x 15 reps for 3 sets

ROPE CABLE CRUNCHES super set with LEG RAISES
57.5x20 x 4 - 15x4

MEDICINE BALL TWISTS
12lbs x 30 x 4

CHEST - (TIMED WORKOUT)
INCLINE BENCH PRESS (50 total reps) 75% of weight
160x20
160x13
160x10
160x7

FLAT BENCH PRESS (50 total reps) 50% of max
70x20
70x17
70x13

DECLINE DB FLIES (50 total reps) 50% of max
40x20
40x15
40x15

CABLE FLIES (50 total reps)
32.5x20
32.5x20
37.5x10

PUSH-UPS (50 total) chest workout took me 39 minutes and 32 seconds start to finish - see how well you can do then try again a few weeks later and beat it!

[trofys10]

8-8-12
ALT DB HAMMER/STANDARD DB CURLS (PYRAMID) x4
10x10 20x10 30x10 40x10 50x10 40x10 30x10 20x10 10x10 twice hammer grip and twice standard grip

SEATED TRICEP MACHINE drop set x 3 sets
230x10, 210x10, 190x10, 170x10 x3

HIGH PULLEY CABLE CURLS super set ROPE EXENSIONS
60x20 - 100x20
60x20 - 100x20
60x20 - 100x20

ARNOLD CURLS drop set
30x15, 15x15 x 3 sets

WEIGHTED DIPS drop set x 3 sets
100lbsx10 body weightx20 x 3

plus a pic of the new dew possibly for USA's lol

[trofys10]

8-9-12
DB LAT RAISE
25x20
25x20
25x20

DB FRONT RAISE
25x20
25x20
25x20

DB REAR DELT RAISE
20x20
20x20
20x20

BARBELL SHOULDER PRESS
115x12
125x10
135x8
140x6
145x6
150x6

BARBELL UPRIGHT ROW ss PLATE STEERING WHEELS
70x15 - 45's for 30 seconds
90x12 - 45's for 30 seconds
100x10 - 45's for 30 seconds
110x8 - 45's for 30 seconds
110x8 - 45's for 30 seconds

BARBELL SHRUGS
135X20
155X15
175X12
195X10
215X8
215X10
195X12
175X15
155X20

DB SHRUGS DROP SET
100X15, 50X15
100X15, 55X15
100X15, 60X15
100X15, 65X15

[trofys10]

8-10-12
HANGING LEG RAISES 3x15 with weight
15x15
15x15
10x15

triple set - BICYCLES - KNEE CRUNCHES - STRAIGHT LEG CRUNCHES 4x30 per

DECLINE BENCH TWISTS 4 sets to failure
30 each sidexX4

DEADLIFTS body weight (100 reps total)
210x25
210x25
210x25
210x25

HAMMER STRENGTH HIGH ROW
180x12
200x10
220x8
240x6 (8)
260x6 (10)

WIDE GRIP CABLE ROW super set HIGH PULLEY ROPE PULLS
120x20 - 70x20
140x20 - 100x20
160x20 - 115x20
180x14-160x6 - 115x20

[wazzu]

nice xmas tree bro. Ryan's work outs are doing good

[trofys10]

Yes they are I just did legs for the first time in almost a month because of a knee injury, and my legs are quivering right now!

[trofys10]

8-13-12
FLAT DB PRESS (PYRAMID) 10,10,10,10,10x3
60x10, 70x10, 80x10, 70x10, 60x10 X 3

DECLINE DB FLIES
60x10
50x20
40x30

INCLINE CABLE FLIES
32.5x15
37.5x15
37.5x15

BODY WEIGHT DIPS (100 reps total) as many sets as it takes

MACHINE PRESS 3 sets to failure
100x exhausted plus help
100x exhausted plus help
100x exhausted plus help

[trofys10]

8-14-12 - 1st time doing legs in almost a month (because of knee injury suffered during softball...... dumb i know, never again!) so the weight is a little light so I can feel it out

BARBELL SQUATS
135x20
155x15
175x12
195x10
215x10
235x10
255x10

DB WALKING LUNGES 15/LEG super set STIFF LEG DEADLIFTS
30'sx15 - 225x10
30'sx15 - 225x10
30'sx15 - 225x10

LEG EXTENSION super set SEATED LEG CURL
70x12 - 100x12
80x12 - 110x12
80x12 - 110x12

LEG PRESS (75 reps total) as many sets as it takes
I used only 100LBS

CALFS
STANDING CALF RAISES
250x15
270x12
290x10
310x8

MACHINE CALF RAISES
100x30
100x30
100x30
100x30

SEATED CALF RAISES double drop set x3
150x12, 100x12, 50x12 X 3 sets

[trofys10]

8-15-12
OVERHEAD DB EXTENSIONS 10,10,10x4 drop 20lbs per
90x10, 70x10, 50x10
95x10, 75x10, 55x10
100x10, 80x10, 60x10
105x10, 85x10, 65x10

1 ARM DB PREACHER CURLS 20x4
25x20
30x20
30x20
30x20

EZ BAR REVERSE CURL super set STRAIGHT BAR CABLE CURL
95x10 - 27.5x20
95x10 - 27.5x20
95x10 - 27.5x20
95x10 - 27.5x20

1 ARM CABLE KICKBACK super set STRAIGHT BAR PUSHDOWNS
22.5x10 - 42.5x20
22.5x10 - 42.5x20
22.5x10 - 42.5x20
22.5x10 - 42.5x20

[trofys10]

8-16-12
DB ARNOLD PRESS
45x15
50x12
55x10
60x8
65x6
65x8
65x10
60x10 55x2
50x15

SINGLE ARM CABLE UPRIGHT ROWS super set SINGLE ARM CABLE LATERAL RAISE
22.5x20 - 12.5x20
22.5x20 - 12.5x20
22.5x20 - 12.5x20

ALTERNATING DB PRESS super set REVERSE PEC DEC FLY
45x15 - 195x10
45x15 - 215x10
45x10 - 215x10

DB FRONT RAISES 10,10,10,10x4 drop sets
35x10, 30x10, 25x10, 20x10
35x10, 30x10, 25x10, 20x10
35x10, 30x10, 25x10, 20x10
35x10, 30x10, 25x10, 20x10

[trofys10]

BARBELL DEADLIFTS (50 total reps) super set PULL-UPS to failure
225x20 - 14
225x15 - 12
225x15 - 9

ONE ARM DB ROWS
90x12
100x10
110x8
120x6

BENT OVER BARBELL ROWS super set CHIN-UPS
165x10 - 11
165x12 - 8
165x13 - 7
165x15 - 6

[trofys10]

DECLINE BENCH PRESS (done on a life fitness machine)
212x12
232x10
252x8
282x6
282x8
252x10
232x12
212x20

INCLINE DB PRESS
85x8
90x8
95x8
100x8

FLAT DB FLIES super set FLAT BENCH FAILURE x135lbs
65x10 - 15
65x10 - 12 (3)helpers
65x10 - 8 (4)helpers
54x10 - 7 (5)helpers

CABLE FLIES (150 total reps) 50lbs per side
did it in 6 sets of 25

DECLINE BENCH WEIGHTED SIT UPS 10lbs x 15 reps x 3 sets

ROPE CABLE CRUNCHES super set WEIGHTED LEG RAISE
82.5x20 - 10lbs x 15
82.5x20 - 10lbs x 15
82.5x20 - 10lbs x 15
82.5x20 - 10lbs x 15

MEDICINE BALL TWISTS (each side 30x3 sets)
15lb med ball

[trofys10]

I Tried the exact same routine as last week same weight and everything. It was the most paralyzed I felt after a leg routine I can ever remember so I had to defeat it.


BARBELL SQUATS
135x20
155x15
175x12
195x10
215x10
235x10
255x10

DB WALKING LUNGES 15/LEG super set STIFF LEG DEADLIFTS
30'sx15 - 225x10
30'sx15 - 225x10
30'sx15 - 225x10

LEG EXTENSION super set SEATED LEG CURL
70x12 - 100x12
80x12 - 110x12
80x12 - 110x12

LEG PRESS (75 reps total) as many sets as it takes
I used only 100LBS

CALFS
STANDING CALF RAISES
250x15
270x12
290x10
310x8

MACHINE CALF RAISES
100x30
100x30
100x30
100x30

SEATED CALF RAISES double drop set x3
150x12, 100x12, 50x12 X 3 sets

[trofys10]

Felt SUPER JACKED AFTER THIS ONE GUYS & GALS

CABLE CURLS (100 REPS) moderate weight as many sets as it take (Squeeze that bicep!!!)

OVERHEAD DB EXTENSIONS super set STRAIGHT BAR CABLE CURLS
60x20 - 70x20
70x15 - 85x15
80x12 - 100x12
90x10 - 115x10
100x8 - 130x8

SKULL CRUSHERS 15,12,10,8 into PRESSES 20,30,40,50 super set EZ BAR REVERSE CURL with a drop set 12,12x4
90x15, 20 presses - 60x12, 40x12
100x12, 30 presses - 70x12, 50x12
110x10, 40 presses - 80x12, 60x12
120x8, 50 presses - 90x12, 60x12

WEIGHTED BENCH DIPS (100 total reps) I used a 45LB plate and broke them down into 4 sets of 25

[trofys10]

8-24-12
QUICK ABS ROUTINE

LEG RAISE triple set DECLINE BENCH TWISTS - DECLINE BENCH SIT UPS
20 - 20 each side - 10 repeat 3 times

DB SHOULDER PRESS (100 Reps total) moderate weight
40x28
40x20
40x20
40x17
40x15

DB FRONT RAISE super set DB LATERAL RAISE
20x15 - 20x15 x 4 sets

BARBELL UPRIGHT ROWS super set SHOULDER MACHINE ALTERNATING PRESS
70x20 - 105x12
70x20 - 90x12
70x20 - 95x12
70x20 - 100x12

DB REAR DELT RAISE super set STATIC PLATE HOLDS to FAILURE
30x12 - 45lb for 10 seconds
35x10 - 35lb for 20 seconds
40x8 - 35lb for 24seconds

[trofys10]

8-24-12
REVERSE GRIP LAT PULLDOWN
160x15
165x15
170x15
175x15

V-BAR CABLE ROWS super set HIGH PULLEY ROPE PULLS
140x15 - 100x15
160x15 - 100x15
180x15 - 100x15
200x15 - 100x15

DB ROWS (PYRAMID STYLE) 10,10,10,10,10 x 3sets
50x10, 70x10, 90x,10 70x10, 50x10 x 3 sets

HAMMER STRENGTH ROWS (50 REPS) moderate weight
154x12
154x10
104x20
104x17 = 59 and smoked people try it out I was dripping wet and pumped

[trofys10]

5 days out doing the carb depletion and ARM & SHOULDER PUMP ROUTINE

basically just hit all different kinds of exercises in a circuit like shoulder, triceps, bicep repeat did anywhere from 20-30 reps per exercises and ran it for like 45-50 minutes just to feel that PUMP!

[trofys10]

A little upper body back and chest pump! First day on low carbs and 4 days till the show! feeling good, liking the progress Ryan and I have created since Chicago's Junior Nationals!

just like yesterday I went back and forth from chest exercise to back reps 20-30 per exercise little to no rest just feeling the pump and squeeze!

[David Lees]

Looking on point dude...see ya in Pitt!

[wazzu]

good luck this weekend!

[David Lees]

Yo Jeremiah! It was great hanging out and chillin with you in Pitt bro! You brought an excellent package to the stage and definitely deserved a better placing than you received. You're on the right track dude, it's only a matter of time until we both get our just reward, just keep plugging away. I lost my phone on Saturday night after I had dinner and was exhausted from everything so I ended up calling it an early night and got some much needed rest. Hopefully you had a good night and trip home. Keep in touch bud!

[trofys10]

No doubt Dave - likewise hanging out made the trip and show a more enjoyable experience than Chicago. BS'ing also helped keep my mind on track for the stage! As far as the placing goes if I'm not first I'd rather be last more fuel for the fire!!!! Too bad your not doing ATL you'd probably have an ever more sick package to show for a top spot! Keep tearing it up and keep in touch! I'm going to work on blowing up your FB fan page! let's hit this industry hard!

[trofys10]

thanks Wazzu I placed 6th but more importantly with Ryan hughes's help I brought the best possible package to the stage as I could for that time! and for that I'm very proud of. Now I have 9 weeks to work with Ryan's assistance to get better for Atlanta November 10th last National show of the YEAR! #improve daily

[David Lees]

No doubt Dave - likewise hanging out made the trip and show a more enjoyable experience than Chicago. BS'ing also helped keep my mind on track for the stage! As far as the placing goes if I'm not first I'd rather be last more fuel for the fire!!!! Too bad your not doing ATL you'd probably have an ever more sick package to show for a top spot! Keep tearing it up and keep in touch! I'm going to work on blowing up your FB fan page! let's hit this industry hard!

WERD! I'll do the same for your page...KEEP ranting on brotha! haha!

[trofys10]

hahaha yeah I know I rant a lot.... I know I need to simmer it down a bit

[trofys10]

Been playing catch up since coming back from nationals. Here's my chest workout from 9-5-12

INC SMITH MACH WIDE GRIP BENCH
110x20
140x12
150x12
160x8
170x7

CABLE FLIES super set SMITH MACHINE BAR PUSHUPS CLOSE GRIP
42.5x12 - Pushups to failure x 4sets

FLAT BENCH DUMBBELL FLIES
45x12
50x12
55x12
60x9

HAMMER STRENGTH INCLINE (CADDILAC STYLE) super set INCLINE BENCH SIDE RAISES
180x12 - 10x20
190x12 - 10x20
200x12 - 10x20
210x12 - 10x20

PUSH UPS TILL FAILURE 34

[trofys10]

9-6-12

DEADLIFT

185x12
205x12
225x12
225x12
225x12

LAT PULLDOWNS

140x13
145x13
150x13
155x13

BENT OVER BARBELL ROWS
135x13
145x13
150x13
155x11

UNDERHAND PULLUPS (ASSISTED MACH)

ASSISTED 30LBSx11
ASSISTED 40LBSx11
ASSISTED 40LBSx11

SEATED CABLE ROWS
120x13
125x13
130x13
135x13

PULLUPS TO FAILURE (ASSISTED @50LBS)
10

[trofys10]

9-7-12

SEATED PREACHER CURLS
70x13
80x13
85x13
90x10

FRENCH CURLS (on decline bench)
90x13
95x13
100x13
100x13
100x13

STANDING HAMMER CURLS
50x13
55x12
60x12
65x10

TRICEP PUSHDOWNS
92.5x13
97.5x13
100x13
102.5x13
105x12

HEAVY BARBELL CURLS
85x15
90x13
95x11

SEATED OVERHEAD TRICEP EXTENSIONS
90x13
100x11
105x10

[trofys10]

DUMBBELL SHOULDER PRESS
50x13
55x13
60x13
65x12
65x12

SEATED DB SIDE RAISES
15x13
20x13
20x13
20x13
20x13

SEATED DB FRONT RAISES
20x13
25x13
25x13

BARBELL SHRUGS
225x13
235x13
245x13
255x13

BARBELL STANDING MILITARY PRESS
100x13
110x13
110x13
110x13

STANDING DB ARNOLD PRESS
35x13
40x13
45x13

[trofys10]

9-10-12

INC BARBELL BENCH (SMITH MACH)
150x8
160x8
165x8
170x8

DB FLIES
50x8
60x8
65x8
70x8

PEC DEC FLIES
170x8
190x8
200x8
210x8

FLAT BENCH PRESS (SMITH MACH)
160x8
170x8
180x8
190x8

DECLINE BENCH PRESS ( HAMMER STRENGTH )
230x8
250x8
270x8
280x8

BENT ARM DB PULLOVERS
85x8
90x8
95x8
100x8

INC DB PRESS
70'sx8
80'sx8
85'sx8
90'sx8

CABLE CROSSOVERS
40x8
40x8
40x8
40x8

[trofys10]

9-11-12 a day of remembering - Well I'll definitely remember how much my legs cried on this routine!

BARBELL SQUATS
135x20
155x15
175x12
195x10
215x10
235x10

LEG PRESS 10,10,10x3 Thats a double drop set
250x10, 200x10, 150x10
260x10, 210x10, 160x10
270x10, 220x10, 170x10

DUMBBELL STIFF LEG DEADLIFTS 10,10x3 drop set super set SINGLE LEG EXTENSION 10,10x3 drop set
80'sx10, 70'sx10 - 50x10, 30x10
85'sx10, 75'sx10 - 55x10, 35x10
90'sx10, 80'sx10 - 60x10, 40x10

SQUAT JUMPS 50 total jumps
took me roughly 3 minutes

[trofys10]

9-12-12

LYING DB TRICEP EXTENSION super set CLOSE GRIP BENCH PRESS
30'sx15 - 95x20
35'sx15 - 115x20
40'sx15 - 135x20
45'sx15 - 145x20

REVERSE GRIP PREACHER CURLS super set ONE ARM PREACHER CURLS
50x15 - 35x10
55x10 - 35x10
60x10 - 35x10
65x10 - 35x10

CABLE KICKBACKS super set DECLINE SKULL CRUSHERS w/20PRESSES
25x30 - 90x10 x20 presses
35x30 - 90x10 x20 presses
45x30 - 90x10 x20 presses
55x30 - 100x10 x20 presses

ROPE CURLS 10,20x4 drop sets
145x10, 55x20
150x10, 60x20
155x10, 65x20
160x10, 70x20

ROPE EXTENSIONS 1 SET 3 Drops 30 second break between sets
135x15, 125x15, 115x15, 105x15

[David Lees]

Arms are looking bigger already dude. What you weighing now? I was 201lbs morning of prejudging at the NA's and hit 221lbs this past Monday morning after stuffing myself silly over the course of last week and the weekend....already back down to 212lbs as of this morning.

[trofys10]

My body pumps up great when I'm eating regular and that's how I wanna look but when I get as lean as I was at Pitt my pump doenst fill up near as much! I'm sitting around 214

[David Lees]

Cool.

[trofys10]

9-13-12
DB SHOULDER PRESS
55x15
60x15
65x12
65x15
70x12

SEATED DB SIDE RAISES
15x15
15x15
20x15
20x15
20x15

SEATED DB FRONT RAISES
20x15
20x15
25x15

BARBELL SHRUGS
315x50
335x50
355x50
375x50

SMITH MACHINE MILITARY PRESS
110x15
120x15
120x11 + (3) HELPERS
110x13 + (2) HELPERS

STANDING DB ARNOLD PRESS
40x15
35x15
30x15

ROPE FACE PULLS super set REAR DELT MACHINE FLIES
100x15 - 100x15 x 3 SETS

CRITIQUING WANTED!!!! SIDE & FRONT POSE LOOKS LIKE A TOTAL DIFFERENT PHYSIQUE - last show that required us to stand square up and that's where I feel I don't look my best, working on that! however any suggestions PLEASE I'm open eared

[David Lees]

50 reps per set on the BB shrugs? Is that a typo? ;)

[trofys10]

Naw bro I seen Sadik do it in one of his videos on youtube! I used the split squat machine

[trofys10]

9-15-12 - Not much time so I picked 2 exercises and limited my rest

LAT PULLDOWN
100x20
115x15
130x15
145x15
160x15
175x12
190x10 drop set 100x20

SEATED PRO GRIP ROWS
120x15
140x15
160x15
180x12
200x10 drop set 100x20

[trofys10]

4 set of toes in x10, toes out x10, toes straight x10 on the Standing Calf Machine @100lbs
4 set of toes in x10, toes out x10, toes straight x10 on the Leg Press Machine x100lbs
4 set of toes in x10, toes out x10, toes straight x10 on the seated calve machine x90lbs

3 sets of Decline Bench sit-upsx20
3 sets of Rope pull abs 100x20
3 sets of Medicine ball twists 12x20

6 Sets of Flat Bench
4 Sets of Incline DB Press
4 Sets of Decline Bench Flies
4 Sets of DB Pullovers
4 Sets of Cable Flies

[trofys10]

9-18-12 - 53 days out from Atlanta, full of carbs feeling good!

Leg routine looking to increase the weight with each set!!!!

BARBELL SQUATS
x15
x12
x10
x8
x6
x4
MAX

MACHINE LEG PRESS
x15
x12
x10
x8
x6

LEG EXTENSIONS
x12
x10
x8
x8

LEG CURLS
X12
x10
x8
x8

4 SETS OF WEIGHTED WALKING LUNGES

[trofys10]

9-19-12
DB CURLS super set OVERHEAD DB EXT 4 Sets, reps are 12,10,8,6

EZ BAR CURLS super set SKULL CRUSHERS 4 Sets, reps are 12,10,8,6

STRAIGHT BAR CURLS super set ROPE PUSHDOWNS 4 sets, reps are 12,10,8,6

1 ARM PREACHER CURL super set DB KICKBACKS 4 sets, reps are 12,10,8,6

[trofys10]

9-20-12

DEADLIFTS 7 sets, reps are 15,12,10,8,6,4,MAX OUT

BENT OVER BARBELL ROW 4 sets, reps are 12,10,8,6

1 ARM DB ROWS 4 sets, reps are 12,10,8,6

LAT PULLDOWNS 4 sets, reps are 15,12,10,8

SEATED ROWS 4 sets, reps are 15,12,10,8

4 SETS OF PULL-UPS TO FAILURE
7,7,7,9

[trofys10]

9-21-12

ABS 3 EXERCISES DONE IN ROTATION only rest is walking to the other station
HANGING LEG RAISES 15x3, DECLINE BENCH OBLIQUE TWISTS 20each side x3, ROPE CRUNCHES 3x

BARBELL MILITARY PRESS (i used smith) 7 sets, reps are 15,12,10,8,6,4, MAX OUT

DB LATER RAISE 4 sets, reps are 12,10,8,6

ARNOLD PRESS 4 sets, reps are 12,10,8,6

SEATED REAR FLY 4 sets, reps are 12,10,8,8

REVERSE PEC DEC 4 sets, reps are 15,12,10,8

BARBELL SHRUGS 6 sets, reps are 20,15,12,10,8,6

[trofys10]

9-23-12
INC DB BENCH 7 @ Failure
INC BENCH CABLE FLIES 4 @ 8-12
INC HAMMER PRESS 3 @ 8-12
HAMMER STRENGTH HORIZONTAL PRESS 5 @ 8-12
DECLINE HAMMER PRESS 3 @ 8-12 super set DECLINE CABLE FLIES 3 @ 8-12
MACHINE FLAT PRESS 4 drops
PEC FLY 3 @ Failure

[trofys10]

9-24-12
HANGING LEG RAISES 3 @ 15-20 ss DECLINE BENCH TWISTS 3 @ 15-20 ss ROPE CRUNCHES 3 @ 15-20

BARBELL SQUATS 5 @ 8-12
BARBELL STIFF LEG DEADLIFTS 5 @ 8-12
STATIONARY BARBELL LUNGES 3 @ 10-15
CYBEX PLATE LOADED SQUAT PRESS 4 @ 8-12
LEG EXTENSION 5 @ 8-12

[trofys10]

9-26-12
ALT DB CURLS (pyramid) 10,10,10,10,10 light, mod, heavy, mod, light 3 sets
ROPE PUSHDOWNS (pyramid) 10,10,10,10,10 same 3 sets
SKULL CRUSHERS 4x10 ss EZ BAR CURLS 4x10
SEATED DB HAMMER CURLS 3x10 ss SEATED STRAIGHT BAR CURLS 3x10
1 ARM TRICEP KICKBACKS 3x10 ss OVERHEAD DB EXTENSION 3x10

[trofys10]

I was in Vegas for the Olympia Convention so I didn't have my pad of paper but I did get a progress picture

[trofys10]

Still in Vegas for the Olympia so again no paper to note the workout again it was from Ryan Hughes's blast training system here's a post progress pic

[trofys10]

10-1-12 Home from the O & Back constructing this Physique 4 Nationals 6 weeks

INC CABLE FLIES ss SMITH MACHINE INC PRESS 5 @ 6-15
INC DB FLIES 3 @ 8-12
HAMMER PRESS INC 4 @ 6-12
MACHINE PEC FLIES 3 @ 6-12
DECLINE HAMMER PRESS 1 triple drop set
MACHINE PRESS 2 @ 25
HIGH to LOW CABLE FLIES 3 @ 10-15

[trofys10]

10-2-2012 turned 32 So I brought it with everything I had, 3hrs later I had the FLU

BARBELL SQUATS 7 @ 4-12
LEG PRESS 5 @ 4-12
LEG EXTENSIONS 4 @ 8-12
LEG CURLS 4 @ 8-12
WEIGHTED WALKING LUNGES 4 SETS of 20 STEPS

[trofys10]

10-3-12
ALT DB CURL 4x6-12 ss OVERHEAD DB EXT 4x6-12
EZ BAR CURLS 4x6-12 ss SKULL CRUSHERS 4x6-12
STRAIGHT BAR CURLS 4x6-12 ss ROPE PUSHDOWNS 4x6-12
CONCENTRATION CURLS 4x6-12 ss REVERSE GRIP EXTENSION 4x6-12

[David Lees]

Good work JT!

[trofys10]

thanks bro, been inspired like crazy after my time in Pittsburgh, and now the Olympia! man training is going better than ever! have you tried that HYPER FX preworkout by BSN? dude love that stuff!

[trofys10]

10-4-12 HEAVIER ROUTINE WORKING ON WIDTH AND THICKNESS

DEADLIFTS 7 @ 4-15
BENT OVER BARBELL ROWS 4 @ 6-12
SINGLE ARM DB ROWS 4 @ 6-12
LAT PULLDOWNS 7 @ 6-15
WIDE GRIP SEATED ROWS 4 @ 8-15
PULL UPS to FAILURE super set CLOSE GRIP SEATED ROWS mod weight to failure x2 sets

[David Lees]

thanks bro, been inspired like crazy after my time in Pittsburgh, and now the Olympia! man training is going better than ever! have you tried that HYPER FX preworkout by BSN? dude love that stuff!

Yea, being around all those people in great condition really makes you want to work harder to achieve your goals, that's for sure!! I also found that it gives me confidence that I can "hang with the top dogs" if you know what I mean, just a matter of time for us when we get our recognition bro!

No I have not. I have tried the BSN N.O. Explode and really liked it. Right now the only supplements I'm using are multi vites/fish oils and joint supps, just the basics since funds have been a little tight with the baby arriving soon. I plan on picking up some creatine soon and probably a pre-workout as well to get my through until the New Year and then will start putting things in place for prep for Jr. USAs.

[trofys10]

I feel you on that bro! can't wait to connect with you again at a show, I know you'll be looking much sicker (BETTER) than the last time, as I plan to do the same! ALWAYS LOOKING TO IMPROVE!!! Thats one thing I really like about the shows is the vibe and motivation you get from all the other competitors!

Yeah got to be really excited about that, the kid coming that is! Excited for ya!

Yeah try that BSN HYPER FX get a sample at a local GNC and I'm sure of it you'll love it! been getting my strongest, biggest pumps ever with it!

[trofys10]

10-5-12 Using that BSN HYPER FX pre workout! LOVE THIS STUFF!!!

STANDING MILITARY PRESS 7 @ 4-15
STANDING SIDE RAISES 4 @ 6-12
STANDING ARNOLD PRESS 4 @ 6-12
SEATED REAR DELT DB FLIES 4 @ 8-12
MACHINE REAR DELT FLY 4 @ 8-15
SHRUGS 6 @ 6-20

[trofys10]

10-8-12 just under 5 weeks to go to my 3rd and final National show of the year

ABS
HANGING LEG RAISES 3x20
MACHINE LEFT OBLIQUE CRUNCHES 3x20
MACHINE RIGHT OBLIQUE CRUNCHES 3x20
MACHINE STRAIGHT CRUNCHES 3x20

[trofys10]

10-8-12 less than 5wks out from final national show filling in flaws in physique

BARBELL FLAT PRESS 5@8-12 with a dbl drop set in the final set
INC DB FLIES 3@8-12
INC HAMMER PRESS 5@8-12 final set drop set
DECLINE CABLE FLIES 5@20
DECLINE HAMMER PRESS 1 set pyramid 10L,10M,10H,10M,10L = low,med,high
MACHINE PEC FLY 3@15
MACHINE PRESS NECK HIGH 1 set to failure

[trofys10]

10-9-10 LEG (BILT) from the blast training system made me puke

BARBELL SQUATS 7@10-20
BARBELL STIFF LEG DEADLIFTS 3@10 ss WEIGHTED WALKING LUNGES 15 steps
LEG EXTENSIONS 3@12 ss SEATED LEG CURLS 3@12
SEATED LEG PRESS 75 total reps

[trofys10]

10-10-12 -4 1/2 weeks out ATL 3rd day of low carb at 217lbs
SEATED PREACHER CURL 6@10 focus on the squeeze
REVERSE GRIP EZBAR EXTENSIONS 6@10 again get that great squeeze
STRAIGHT BAR 21's 3 sets ss DIPS to failure
ALT DB CURLS dbl drop 3@10,10,10 ss DECLINE SKULL CRUSHERS dbl drop 3@10,10,10

[trofys10]

10-11-12 almost 4 weeks out - feeling like progress is happening daily!

BENT OVER BARBELL ROWS 6@10-15
WIDE LAT PULLDOWNS 3@10,10,10 dbl jump up set 10reps then increase weight
BENT OVER SINGLE ARM DB ROWS 3@10-15
3 SETS OF PULL-UPS TO FALURE
SEATED CABLE ROWS 3@10,10 single jump set
BODY WEIGHT BARBELL DEADLIFTS

[David Lees]

Way to go JT...glad to hear progress is happening daily. It always amazes me how much the body changes from 4 weeks out until judgement day. Keep killin' it bro!

[trofys10]

thanks bro, yeah man everythings going in the right direction, and that's all I can control. Hope all is good in your hood!

[trofys10]

10-12-12 - 4weeks out from ATL gotta caps these delts
DB SIDE RAISES 10@8-30
DECLINE OBLIQUE CRUNCHES 20per side x 5 SETS
SMITH MACHINE MILITARY PRESS 4@15-20
DECLINE BENCH REVERSE CRUNCHES 5@20

These next 4 I did on after another with no rest
DUAL CABLE REAR DELT PULLS 4@10-15
REAR DELT MACHINE FLIES 4@10-15
ROPE FACE PULLS 4@15-20
SIDE RAISES 4@20

[trofys10]

10-15-12 2nd day of low carbs wasn't feeling to strong but got a great pump
BARBELL BENCH PRESS 7@max-15
INCLINE DB PRESS 4@6-12
DECLINE DB FLIES 4@6-12
DB PULLOVERS 4@8-12
CABLE CROSSOVERS 4@8-15
MACHINE PRESS (NECK HIGH) burn out dbl drop set to finish

[trofys10]

10-16-12 3.5 weeks out 3rd straight day of low carb, still was strong in the legs

BARBELL SQUAT 7@15-Max
LEG PRESS 5@15-6
LEG EXTENSIONS 4@12-8
LEG CURLS 4@12-8
DB WALKING LUNGES 20 steps x 4

[trofys10]

10-17-12 High Carb day weights at 217lb feeling good n strong

ALT DB CURL 4@6-12 ss SEATED DB EXT 4@6-12
STANDING EZ BAR CURLS 4@6-12 ss SKULL CRUSHERS 4@6-12
STANDING STRAIGHT BAR CURLS 4@6-12 ss ROPE EXTENSIONS 4@8-12
SINGLE ARM PREACHER CURL 4@6-12 ss SINGLE ARM KICKBACKS 4@6-12

[trofys10]

10-18-12
deadlifts 7@max-15
bent over barbell rows 5@6-15
single arm rows 4@6-12
wide grip lat pulldowns 5@6-15
seated cable rows 4@6-12
4 sets of pull-ups till failure

[trofys10]

10-19-12 low carbs again and working on physiques biggest weakness

MILITARY PRESS 7@MAX-15
SIDE RAISES 4@6-12
ARNOLD PRESS 4@6-12
SEATED DB REAR DELT RAISES 4@6-12
REVERSE PEC DECK (REAR DELT FLY) 4@8-15
SHRUGS 6@6-20

ABS - 3 exercises all done in a row then rest and repeat 3 times
MACHINE RIGHT SIDE OBLIQUE CRUNCHES 3x20
MACHINE LEFT SIDE OBLIQUE CRUNCHES 3x20
CHAIR LEG RAISE 3x20

[trofys10]

10-20-12 - instead of taking the day completely off like I'm scheduled to do I figured I might crank on these calves. So I did a bunch of sets different machines. Just tried to move as much as I could with the format of 10 toes out 10 toes in 10 toes straight per set, rest and repeat!

SEATED CALVES
STRAIGHT LEG CAVES EXTENSIONS
LEG PRESS MACHINE CALVES

Like I said above bunch of sets for each exercise using the 10 in 10 out 10 straight format! Pnobles from bodybuilding.com gave me that routine! Let me tell you my calve are in agony today! :)!!!!!!

[trofys10]

10-22-12 a low carb day but had a great pump going!

INCLINE HAMMER PRESS 5@6-12
INCLINE CABLE FLIES 5@15-20
MACHINE FLAT PRESS 5@6-12
MACHINE PEC DECK 5@15-20

Threw in some DB side raises since I don't have shoulders till friday just want to be up a weak points!

LIGHT WEIGHT 10lbs x 50 x 40 x 30

Geared to go loving the pump! #passion4thepump.... Questions feel free to post or ask a question in hear I'll do my best to get back to youin a timely manner!

Thanks for following along! I'll be in a contest for Body Space spokesmodel coming up would love your support..... I'll keep you posted on the voting and what not!

[trofys10]

10-22-12 went back to the gym to train the girl and hit some ABS (why not)

DECLINE BENCH SIDE OBLIQUE CRUNCHES left,right,reverse crunch 20perx3sets
Airwalks ss knee crunches 20x20x3sets

[trofys10]

10-23-12 Low carb again but got a good energy from the pre by BSN Hyper FX

STIFF LEG DEADLIFTS 5@12
LEG PRESS
1@50
1@40
1@30
1@12
1@10 go up in weight down in reps

Kneeling Single leg curl 4@15
Seated Leg Extension 5@10-15

I like to say about this workout Simply effective! I'll let you know tomorrow how sore I am!!!!

[trofys10]

10-24-12 3rd straight day of low carb but still had great energy and pump thanks to that BSN preworkout HYPER FX love that stuff!

Lying Tricep Extension 4x15 ss Close Grip Press 4x20
Reverse Grip Preacher Curl 4x15 ss Single arm preacher curl 4x10
Single arm kickback 4x10-30 ts Skull Crushers 4x10 Tricep Pushups 4x20
Alternating Hammer Curls 4x8-15 ss Rope Curls 4x10 Heavy drop 20 moderate

[trofys10]

10-25-12 Finally carbs lol...........

BARBELL DEADLIFT 7@8-15
BENT OVER BARBELL ROW 4@10-12
SEATED WIDE CABLE HIGH ROW 5@10-15
WIDE GRIP LAT PULLDOW 4@8-15
REVERSE GRIP PULLDOWN 4@8-15
SEATED CLOSE GRIP ROW 3@15

[trofys10]

10-26-12 2 WEEKS OUT FROM NATIONALS READY TO GO!!!!!

Arnold Press 75 reps total using 1/4 ur BW for weight as many sets as it takes
Seated Military Press 4@8-12
Standing DB Side Raises 4@8-12
Wide Grip Upright Rows 3@10-15 ss Barbell Shrugs 3@20-30
Reverse Pec 3@10-15 ss Face Cable Pulls 3@15-20
Light Weight DB side raise burnouts 50 reps 40 reps 30 reps, the only rest is when your partner is doing their reps!

[trofys10]

10-29-12 - HIGH CARB DAY FOR CHEST!!!!!! BRING IT!!!!

INC BARBELL PRESS 4@6-12 ss INC DB FLIES 4@6-12
FLAT MACHINE PRESS 4@6-12 ss CABLE FLIES 4@10-15
PEC DEC 4@10-15
DECLINE HAMMER PRESS 4@6-12 last set dbl drop set!

DB SIDE RAISES BURN OUT 50reps40reps30reps back n forth with a partner or take a break for as long as the set takes you to complete it!

[trofys10]

10-30-12 Getting down to the wire 10 days left! NATIONALS!!!!1

LEG PRESS up and down the mountain, add weight, drop reps then back up, doing calves 10 toes in, straight, & toes out with each set too

50reps
40
30
20
10
10
20
30
40
50

LEG EXTENSION 5@10-15 ss STANDING CALVE RAISES toes out, in, straight 10,10,10

HANGING LEG RAISES 10 L 10 R 10 CENTER ss Reverse INC Bench oblique crunch

[trofys10]

10-31-12 Sorry little behind on updating the routine, don't worry I haven't been skipping just moving and haven't had internet!

DB ALT CURLS 4@15 ss PREACHER CURL 4@10
SKULL CRUSHERS 4@12 ss DB KICKBACKS 4@10
HAMMER CURLS 4@10 ss STRAIGHT BAR CURLS 4@20
OVERHEAD EXT 4@10 ss ROPE PUSHDOWNS 4@15
REVERSE GRIP CABLE EXT ss CABLE CURLS 4@20 back n forth without rest to finish!

[trofys10]

11-1-12
DEADLIFT 5@8-12 ss WIDE GRIP LAT PULLDOWN 5@8-12
BENTOVER WIDEGRIP ROW 4@8-12 ss Hammer Strength ISO LAT ROW 4@8-12
WIDE GRIP SEATED ROW 4@8-12
REVERSE GRIP LAT PULL DOWN 4@8-12
SEATED ROW CLOSE GRIP dbl drop set 20,15,10

[trofys10]

11-2-12
MILITARY PRESS 5@10-20
BARBELL FRONT CLOSE GRIP SHRUGS 3@20 ss DB FRONT RAISES 3@15-20
BARBELL NEUTRAL WIDE GRIP SHRUGS 3@20 ss DB SIDE RAISES 3@15-20
BARBELL BEHIND WIDE GRIP SHRUGS 3@20 ss DB REAR DELT FLIES 3@15-20
CABLE REVERSE FLIES 3@15 ss MACHINE REVERSE FLIES 3@15
DB SIDE RAISE BURN OUT 50,40,30 rest between is as long as the set takes you!

[trofys10]

11-5-12
PEAK WEEK just hitting arms and delts in a circuit fashion 12 rounds at about 15-30 reps per

[trofys10]

DB CHEATER FLY PRESSES 5@8-12
INC BARBELL PRESS 3@8-12
DECLINE CABLE FLIES 3@8-12
INC HAMMER PRESS 3@9 grip changing during set 3 close grip 3 mid 3 wide grip
MACHINE PEC FLY 3@12
MACHINE PRESS OPENHANDED on OUTSIDE OF BARS for 10 right into 10 more REGULAR GRIP PRESSES 2 sets to finish!

[trofys10]

just finished up my first ever season competing, and man what an interested journey! I learned more than I thought I ever could about myself, the body, nutrition, and people! It's only the beginning.... Excited for the off-season and the growth and improves I'll be making! Also just seen that the Olympia will have women's & men's physique in the Olympia 2013!!!! Ready for a amazing 2nd year!

[trofys10]

11-13-12 Used the new PRE by Optimum Nutrition
BARBELL SQUATS 5@15
STIFF LEG DEADLIFTS 5@15
LEG PRESS 4@15 ss with CALVE EXTENSIONSx20
CALVE MACHINE 10 toes in 10 toes out 10 toes straight x5 sets
LEG EXTENSIONS 5@15

My legs basically lost all the coordination after this one!

[trofys10]

11-14-12
OVERHEAD ROPE EXTENSIONS 3@10-15
DIPS3@8-12 ss PUSH DOWNS 3@10-15
MACHINE EXTENSIONS 3@15 ss REVERSE GRIP EXTENSIONS 3@15
ELEVATED MACHINE CURLS 3@15-20
DEAD HANG HAMMER CURLS 3@10 ss STRAIGHT BAR CURLS 3@20
ROPE EXTENSIONS 3@15 ss SUPINATED CURLS 3@20
MACHINE CURLS 3@20

[trofys10]

11-15-12
WIDE GRIP LAT PD 5@10-15 ss LAT PULL THROUGH ISO SQUEEZE 15
PRO GRIP PD 3@10-15 ss LOW TO HIGH UNDERHAND GRIP ROWS 15
SEATED WIDE GRIP ROWS 3@10-15 ss NEUTRAL GRIP HAMMER STRENGTH PULLS 15
CG SEATED ROW 3@10-15 ss UNDERHAND GRIP HAMMER STRENGTH ROWS 15

[trofys10]

11-19-12
INC CABLE FLIES 4@10-15 ss INC HAMMER PRESS 4@6-12
DECLINE CABLE FLIES 3@10-15 ss DECLINE HAMMER PRESS 3@6-12
DB FLAT BENCH PRESS 3@6-12
MACHINE PEC FLIES 3@10-15 ss MACHINE PRESS 3@20
DB SIDE RAISE BURN-OUT 3@30

[trofys10]

11-20-12
NEUTRAL GRIP PULLDOWNS 4@30 ss ROPE FACE PULLS 4@30
SEATED WIDE GRIP ROW 3@30 ss REAR DELT FLIES 3@30
MACHINE BICEP CURL 3@30 ss HAMMER CURLS 3@10
HEAD HIGH ROPE CURLS 3@30 ss REVERSE GRIP PULLDOWNS 3@30
WIDEGRIP LAT PULLDOWNS 3@30 ss SEATED CLOSEGRIP ROWS 3@30

[trofys10]

11-19-20
barbell squats 5@10-15
linear leg press 5@10-15
stiff leg deadlifts 5@10-15
leg extensions 5@10-15

[trofys10]

11-21-12
MILITARY PRESS 5@8-20 ss REAR DELTS DB FLIES 5@20
SINGLE ARM DB PRESS 3@10-15 ss SINGLE ARM DB SIDE RAISES 3@10-15
DB SIDE RAISES ts UPRIGHT ROWS ts ARNOLD PRESS 3@10-15
MACHINE REAR DELTS 3@20
DB SIDE RAISE BURNOUTS 3@30

[trofys10]

11-22-11
TRICEP MACHINE PRESS 5@20 ss MACHINE BICEP CURL 5@20
ROPE EXTENSIONS 5@20 ss STRAIGHT BAR CURLS 5@20
REVERSE GRIP EXTENSIONS 5@20 ss HAMMER CURLS 5@15

[Joshua H]

Also a solid log going here I see as well bud! Great pics and stats listings you have. Workouts look sick I should say! Love to see what training methods and styles you physique guys use as I am new to the MPD thing and will be giving it a go myself in Jan 2013. Hope to learn a couple things from you vets in the game already!

Happy Thanksgiving to you bro!


PS.....I was born and raised in Madison, WI prior to leaving for MO in summer 2010 for the job I held there until July this year. I did grad school at UWL and undergrad at UWM. Miss both cities like crazy!!

Be back in Madison for x-mas and new years, cant wait!

[trofys10]

Awesome a Wisconsinite! Good to hear you'll be giving MPD a go it's really growing! hopefully some of the stuff I post will help you! You can also find me on other networks bb.com trofys10 Facebook Jeremiah Towery & npcmensphysiqueathletejeremiahtowery twitter & instagram @jeremiahtowery

anyhow nice to connect with you and maybe we'll meet on stage at some point!

[trofys10]

Sorry for the delay been on vacation. However I've been getting my workouts in! Here's todays back photo and workout with some calf work inbetween my back exercises

[David Lees]

Damn J, keeping the rep range VERY high. Looks like you are staying lean, nice work dude.

[trofys10]

just changing things up constantly and looking to find what works best for my body and specific muscle! lol I can't get unlean but i also struggle for gains, but its all good love the challenge

[trofys10]

Attached a pic with my routine on it hopefully its visible

[trofys10]

Basic, but effective routine, had to attend a bday party for my dad but I had to smash on the sticks before I could attend #make it happen

[trofys10]

All the Back exercises were followed by super setting (ss) with Wide Grip Lat pulldowns #improve-daily

[trofys10]

putting in extra time on this area of my body, feel its one of my major lacking points in my physique

[trofys10]

you know you have to take a break from the large muscle groups and know and a again! lol ARM torture

[trofys10]

did this one yesterday and DOMS is in full effect!

[trofys10]

all I want for christmas is the chest to be on point lol!

[trofys10]

Facebook npcmensphysiqueathletejeremiahtowery
twitter & instagram @jeremiahtowery

have a great christmas eve!

[trofys10]

Didn't skip out cause it was Christmas! Found a 24hr unattended facility and hit those legs good, also did calves and pushups between supersets

[trofys10]

Steady working on these shoulders to make the physique appear wider! #improvedaily #makeithappen

[David Lees]

J man- you been doing any cardio at all?

[trofys10]

lol no bro

[trofys10]

tried a high amount of volume today

[trofys10]

Todays back routine

[trofys10]

steady working that chest to fill out on the physiques weaknesses

[trofys10]

This one was a real good one sore and swollen!!!!

[trofys10]

I drank 6 times in 9 months! then 3 times in 4 days yikes! thank goodness I dont care to drink really hard to fuel a good workout on that crap! especially legs

[trofys10]

Destroyed the shoulders today below is the picture and routine

[trofys10]

working on bring out the width and thicken up!!!

[trofys10]

one of my most stubborn body parts, everything else seems to be coming along just need this chest to pop!

[trofys10]

For more ways to find me see my routines diet and progress follow me on twitter and instagram @jeremiahtowery and LIKE my facebook fanpage npcmensphysiqueathletejeremiahtowery and bodyspace trofys10

#IMPROVEDAILY

[trofys10]

went to the gym and hit it with a friend that never lifted with before! Always seem to get a better workout in when I do that! arms were shaking hours after i was done

[The Prodigy]

Checking in on you babe! Good to see you kicking arce!!! Keep it up!!!!!!!!!

[trofys10]

thanks girl! Hope everythings great in your neck of the woods!

[trofys10]

Hey I have a question, not sure if you know or not. Do I have to re-qualify for National shows again this year?

[trofys10]

went heavier on the weight with less reps, going to see how my body responds to this type of training.

Feel free to follow me on my other social networks
twitter & instgram @jeremiahtowery
bodyspace trofys10
facebook npcmensphysiqueathletejeremiahtowery

#improve daily
#make it happen

[trofys10]

Again going for a heavier way of training for a bit it says 10 reps but basically I raised the weight each set and made sure it was heavy enough for 10 or less!

[Joshua H]

Looking good bro! Something be working well for ya I'd say! Kudos.

[trofys10]

appreciate it my man!

[trofys10]

really working bringing out the width in my physique before this year!

[trofys10]

Sorry didn't log this back routine! gyms are packed and had to act quickly to hit on the equipment I wanted for this workout

[trofys10]

Again no log I'll get back to this. I worked mainly on upper chest and 10 reps or lower only presses as well

[trofys10]

took it to the biceps by themselves for a change!
Straight bar curls 3@10 ss Cable curls 3@failure focus on the squeeze
CG preacher curls 3@10 ss open hand'd DB curls 3@failure focus on the squeeze
Seated hammer curls 3@10 ss peak curls 3@10 ss machine hammer curls 3@10

on the final bicep exercise of each super set really just emphasized on the contracting and squeeze!

Biceps are roasted from this one y'all !!!!! give er a go! follow my progress and fitness ways on instagram, twitter @jeremiahtowery bodyspace trofys10 and LIKE my facebook page npcmensphysiqueathletejeremiahtowery

THANKS!!!! and TRAIN HARD #improve daily #make it happen

[trofys10]

CALVES - this morning 3 sets of 10 toes in 10 out 10 straight on each exercise
LEG PRESS CALVES
STANDING CALF MACHINE
SEATED CALF MACHINE
REGULAR WEIGHTED TOES RAISES

BACK -
DEADLIFTS 20@15-20 1@12 1@10 1@8
LAT PULLDOWN 5@12 or less last set pyramid drop 5 times 5 reps at each drop
UNDERHAND LIFE FITNESS PULLDOWN 3@12 or less
CLOSE GRIP SEATED ROW 3@12 or less last one drop set 15reps

TRICEPS -
OVERHEAD ROPE EXT 3@12 or less ss CABLE PUSHDOWN 3@12 0r less
REVERSE GRIP CABLE EXT 3@12 or less ss MACH TRICEP EXT 3@12 or less
ROPE EXT DOWN 5@FAILURE moderate weight minimal rest

DELTS-
DUMBBELL SIDE RAISE BURNOUTS 5@20 reps minimal rest

[trofys10]

Couple light sets for warm-up

V Squat 3@12
Leg press toes out 5@10 or less
Prone Leg curl 3@10 ss glute kickback 3@10
Bulgarian squats 3@15/leg ss Leg extension 3@12

[trofys10]

Tore it up today!

Cable Inc fly 2@15
Cable decline fly 2@15
INC DB PRESS 5@ 12,10,8,6,heavy with forced reps
FLAT DB NEUTRAL PRESS 5@12,10,8,6,heavy with forced reps
INC HAMMER PRESS 3@12 or less
FLAT MACH PRESS 3@12 or less
PED DEC 3@12 or less

[Joshua H]

nice work bud. looking like its all working for ya id say. keep it going!

[trofys10]

thanks bro appreciate that!

[trofys10]

Got a great pump and tear last time I did biceps without triceps! Might want to try that

[trofys10]

DB OVERHEAD PRESS 2 warmups 3@12 or less
SMITH MACHINE MILITARY PRESS 3@12 or less
STANDING DB SIDE RAISES 3@12 or less
UPRIGHT ROWS 3@12 or less
REVERSE PEC FLIES 3@12 or less
REAR DELT ROWS 3@12 or less

[trofys10]

SEATED WIDE GRIP ROW 2 warm ups 3@12 or less last one drop set
SEATED PR GRIP ROW 3@12 or less last one drop set
SEATED CLOSE GRIP ROW 3@12 or less last one drop set
LAT PULLDOWN 5@12 or less ss LAT ISO PULLDOWN 3@12-15
REVERSE GRIP PULLDOWN 5@12 or less ss HIGH 2 LOW ROPE PULLS 3@12-15

[trofys10]

Did Triceps on their own to change things up to see how my body responds. Great pump from this routine and my chest even looked swollen!!!

[trofys10]

Working on building some respectable wheels!

[trofys10]

Yesterday's Chest work and after not being able to get the weight or the pump that I got in my last routine. I realize how vital proper nutrition is for goals and effort!

[trofys10]

Well because the results of doing biceps and triceps by themselves I went with biceps solo again and I'm digging the results

[trofys10]

Doing back after bicep day is making it harder to pull with the biceps, I like that because I emphasize more work on the back!

[trofys10]

Working these shoulders hard! I was given a narrow look from the maker! SO Imma make that different with making these shoulders bigger to create that broader look!

[trofys10]

Keeping triceps on their own day!

[trofys10]

LEG WORK with some calves in between sets early in the workout and then DB side raises in between sets to keep improving these caps!

[David Lees]

J man - qualification requirements for national level shows are show specific but for most you need to re-qualify each year. It sucks but I guess the extra stage time couldn't hurt.

[trofys10]

thanks bro and your right I'm just kinda hurting in the pocket from last year

[trofys10]

busting on the bi's again y'all if your doing bi's n tri's together maybe try them on separate days once so how you like the pump!

[trofys10]

weighted the most i ever weighted today and it was after my routine and being hot as hell in there cause it was 65 in wisconsin today lol. just means my water was pouring out!

[David Lees]

thanks bro and your right I'm just kinda hurting in the pocket from last year

You snd me BOTH bro!! And it's not any easier now with my daughter here. Daycare and health insurance pretty much ate up all my discretionary income. It's forced me to pick only 2 national level shows to compete in this year (unless something changes along the way and even then I'll be scraping by to get to these shows). As of right now I am doing the Team U in July and NA's at end of August again with a warm-up regional (Cutler Classic) in May. Nationals are in Ft. Lauderdale this year so if I don't earn my pro card at the Team U/NA's....I'll see if i can convince the Wife to take a mini-vacation with me so I can do Nationals.

[trofys10]

Well I'm going to see on friday about getting my logo and brand created for the custom board shorts! So if all goes well maybe I can figure something out that can help you generate income for shows off them! I'll keep you posted bro still got your number! until then Train hard bro #improve daily #make it happen

[trofys10]

Smashed the back good tonight give this routine a go and let me know what you think!

[trofys10]

Killed the DELTS yesterday! loving the results of late!

[trofys10]

Still separating Bi's & Tri's today was Triceps and tomorrow is biceps! Tonight though it was a great pump

[trofys10]

Trained the Biceps today inspired by Optimum Nutrition's Charles Glass and Tobias Young.....

Also a good friend of mine has been dieting through my principals and has been peel'n up so going to start training ABS twice a week so looking for improvements

[trofys10]

Left the calve description out. I just did seated calve raises in between all the leg sets!

[trofys10]

Dealing with some lower back spasms so in the picture my lower back looks a little thicker but was able to get a good workout in!

[trofys10]

still dealing with lower back spasms but didn't stop the chest workout! I also did some side raises and tricep work on the back end of the workout

[trofys10]

Smoked on the biceps today! Loving training soooooo daaam much even with this back spasms! Results keep you hungry!

Thanks for the support! If you have questions please ask!
AGAIN
you can LIKE my fitness facebook page npcmensphysiqueathletejeremiahtowery
twitter and instagram @jeremiahtowery or bodyspace trofys10

TRAIN HARD'ER #improve daily #make it happen #passion 4 the pump

[trofys10]

Went on hard on the Delts. Was once a weak point in my physique is not only improving but is my favorite muscle to train!

[trofys10]

BLASTED THE BACK OF THE ARMS (TRICEPS) and smoked the baby cows (CALVES)

[trofys10]

HAD A GREAT PUMP AND BURNED OUT THE REAR DELTS AT THE END! been working rear delts on back days!

[trofys10]

Bored and sore everywhere I needed my fix of the gym! So I went and smoked the abs and lower back core

MACHINE SIDE CRUCH RIGHT 10 LEFT 10 CENTER 10 x3
AB GLIDER 10 LEFT 10 RIGHT 10 CENTER x3
MACHINE TORSO ROTATION 20 to the LEFT 20 to the RIGHT
BACK EXT 20 x3
FLOOR TO HIP RAISE 20x3
SIT UPS 20x3

[trofys10]

My man IFBB Pro Michael Anderson posted a post chest workout on Instagram that motivated me like crazy!

[trofys10]

Went onto bodybuilding.com and did Greg Plitts MFT28 ab routine

[trofys10]

killed the biceps yesterday and they are fried today go after this one y'all feel the DOMS!!!!!!!!

remember like my Facebook page http://www.facebook.com/NPCMensPhysiqueAthleteJeremiahTowery?ref=hl

follow me on Instagram & twitter @jeremiahtowery

more to come soon!

#improvedaily

[trofys10]

Honestly I have to state how satisfied I am with the improvement on my delts!

[trofys10]

IDK what it was but I can't remember a tougher leg routine! Give this one a go and I'd love to hear from you what you thought!

Instragm & Twitter @jeremiahtowery
bodyspace trofys10
facebook npcmensphysiqueathletejeremiahtowery

[trofys10]

Crushed the back yesterday! Weight is almost to the 230's 227lb

[trofys10]

BAck shot after the workout at 227lbs

[trofys10]

Switched it up a bit and went with some Chest and a couple triceps on the end of it! #passion4thepump

[trofys10]

Smashing calves inspired by @shredzarmy on Instagram and Preston Nobles from bodybuilding.com

[trofys10]

Bout to start training ABS more regularly take this physique to the PRO ranks!

[trofys10]

Doing Biceps on a Monday might be the way to go! Nobody wanting to use the equipment you plan on using!

[trofys10]

Trainer the shoulder yesterday and uploaded a few videos on my facebook page npcmensphysiqueathletejeremiahtowery hit the LIKE button... Videos wont upload for some reason one here!

[trofys10]

Tonight it was crowded in the gym! Picked a couple stations and basically just changed the attachments! GREAT PUMPS!

twitter & instagram follow @jeremiahtowery
Facebook LIKE npcmensphysiqueathletejeremiahtowery

#improve daily

[trofys10]

The intensity during this workout was hindered by too much talking! Note to self don't workout at the gym you work at!

remember you can follow me on twitter & instagram @jeremiahtowery and for other fitness tips, workouts, videos, and other content LIKE my facebook page

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

#improve daily

[trofys10]

NOTE TO SELF AWESOME PUMP AND DOMS EFFECT FROM THIS ROUTINE!

remember to like my Facebook page http://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl

I'm starting to post video clips of how I do the exercises

[trofys10]

I just signed with Athlete Xtreme a supplement company! awfully excited and humbled! I don't know much about supplements so hopefully learning more going forward! And as I learn I like to teach!

#improvedaily

[trofys10]

If you compete in Men's Physique or know of anyone who does, You know its hard to set yourself apart! So why risk wearing the same shorts as the guy next to you like I did at my first National Show! Contact me for complete custom length, color, and patterns.... You shorts, your way!

[email protected]

[trofys10]

Had a great pump going from this one my peeps!

[trofys10]

SMOKED THE BICEPS TODAY .....

couple video uploads on my facebook page.
LIKE/check out my fitness Facebook page http://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl

[trofys10]

2nd day of no carbs and had an excellent workout and pump! too SuperSize and Ultra Reps pre-workout by my new sponsor Athletic Xterem. I couldn't tell I was low on carbs fill and strength levels were GREAT!

check out my Facebook fitness page for video's and other educational info! http://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl

[trofys10]

3rd day of no carb and still feeling strong. not quite as full! Athletic Xtreme Supersize and UltraReps giving me the edge! Not a big fan of the taste but F taste right its about what it does!!!

video clips @ my Facebook fan page http://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl

[trofys10]

Sorry my friends here's the routine I did tonight and remember I post vid clips on my facebook fan page LIKE http://www.facebook.com/PhysiqueAthleteJeremiahTowery?ref=hl

[trofys10]

Sorry a little delayed

[trofys10]

Sorry I didn't right down this routine I was in Columbus for the Arnold and in a new gym just focusing on what I wanted to do and KILL IT.... so here is just a post pump progress pic