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  1. #1
    PENCILNECK BigJJSarge's Avatar
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    Default JJ Sarge's Training Journal

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

    1.10.2012.6.jpgsnapshot_003.jpg

    Also have a vid from a couple months ago


  2. #2
    PENCILNECK BigJJSarge's Avatar
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    Leg workout from last night

    Spent a good 15 minutes foam rolling and stretching after doing 3 sets of deep squats with 135.

    Deep Squats (Passed Parallel)
    225x12x3
    315x12x3

    Leg Extensions
    3 sets to failure working different angles and alternating legs

    Hack Squats
    6 Plates x10
    4 Plates x12x2

    Leg Extensions
    3 sets to failure working different angles and alternating legs

    Glute/Ham
    3 sets of 10

    Standing Alt Leg Curls
    3 sets of 12
    ss
    Hip Adductor
    150x20
    200x15,12

    Walking Lunges
    3 sets of 12 (each leg)
    ss
    Leg Extensions
    3 sets to failure

    Leg Extension Burnout
    2 sets to failure

    10 minutes of foam rolling and stretching

    I am focusing more on lighter weight, full contraction, and absolute isolation which is why I only went to 315 on squats. Hitting the right muscle, or muscle head, is much more important than moving heavy weight as I'm almost two weeks into prep. I need to make sure I have as many striations as possible come show time.
    Last edited by BigJJSarge; 01-13-2012 at 01:50 AM.

  3. #3
    PENCILNECK BigJJSarge's Avatar
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    Last Shoulder Workout

    DB Side Lateral Warmup w/ stretching

    Shoulder Press
    135x20
    185x15
    225x15
    ss w/
    Cable Front Raises
    3 sets of 15

    DB Side Laterals
    5 sets of 12-15
    ss w/
    Cable Side Laterals
    5 sets of 12

    Side Lateral Machine
    4 sets of 15

    Cable Rear Delt Pulls
    4 sets of 12
    ss w/
    Cable Rear Delt Raises
    4 sets of 10

    Side Lateral Machine (FST-7)
    7 sets of 8-12

    Abs

    Cardio
    Last edited by BigJJSarge; 01-13-2012 at 06:12 PM.

  4. #4
    PENCILNECK BigJJSarge's Avatar
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    Tonight's Arm Workout


    Preacher Curl Machine and Dip Machine Warmup 5 sets of 15-20 on each


    Standing Alt DB Curls
    4 sets of 12
    ss w/
    Preacher Curl
    4 sets of 10-12


    Close Grip Bench
    135x30
    225x30,25,20
    ss w/
    DB Hammer Curls
    4 sets of 12


    Dip Machine
    4 sets of 12-15
    ss w/
    Preacher Curl Machine
    4 sets of 8-12


    Cable Rope Tri Ext
    4 sets of 12
    ss w/
    Cable Curls
    4 sets of 12-15


    FST-7 Cable Rope Tri Ext
    7 sets of 8-12


    FST-7 Cable Curls
    7 sets of 8-12


    Calves

  5. #5
    BigDawg Dre23's Avatar
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    Looking thick & strong Sarge.




  6. #6
    PENCILNECK BigJJSarge's Avatar
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    Thanks Dre

  7. #7
    PENCILNECK BigJJSarge's Avatar
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    Back Workout this morning

    Lat Pulldown/Reverse Grip Pulldown Warmup
    5 sets on each

    T-Bar Rows
    4 sets of 12

    HS High Row
    4 sets of 12-15

    HS Lat Pulldowns ss w/ Reverse Grip Pulldown
    4 sets on each

    Wide Seated Cable Row ss w/ Straight Arm Pulldowns
    5 sets on each

    Abs
    Cardio
    Last edited by BigJJSarge; 01-18-2012 at 01:29 AM.

  8. #8
    FREAK
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    Ouch! Started prep now for June/July???

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

  9. #9
    PENCILNECK BigJJSarge's Avatar
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    Just trying to take it as slow as possible to try to avoid as much muscle loss.. carb cycling now and adding more cardio.

  10. #10

  11. #11
    PENCILNECK swollen's Avatar
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    Lovin' your workouts brah! Nice pics, lookin' thick dude...
    Wishin' u good progress on ur prep.

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