JT's path to Physique Pro training log

[trofys10]

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

[trofys10]

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

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

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

[trofys10]

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

[trofys10]

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

[trofys10]

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

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

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

[trofys10]

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

[The Prodigy]

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

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

[trofys10]

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

[trofys10]

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

[trofys10]

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

[trofys10]

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

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

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

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

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

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

ROPE CABLE CURLS 3@FAILURE

[trofys10]

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

[trofys10]

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

[trofys10]

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

[trofys10]

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