Jason1000's Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupp

[jason1000]

So I decided to do this awesome 3 month transformation contest. I weigh 177 right now and my bodyfat is prob 12%. I think i'm gonna be recomping/cutting most of the 3 months for a great beach body!

 

[DreamWeaver]

Good luck, just do your best and you have nothing to lose..

 

[GJohnson7385]

Good luck and welcome to the contest.

 

[mich29]

I'm down bro lets see you throw down some magic

 

[jason1000]

Thanks guys! Hopefully getting my supps delivered in 1-2 days so I can take pics.

 

[BarbellBeast]

Kill it mang!

 

[RickRock13]

Good luck bro. Looking forward to it...

 

[djbombsquad]

Exciting. Waiting for pictures.

 

[jason1000]

Upper Body Power day

Incline Bench Press-155lbs 5 sets 5 reps
1 arm DB row-90lbs 5 sets 5 reps
Behind the neck press(on smith machine)-70lbs 5 sets 5 reps
Pull-ups-body+30lbs 5 sets 5 reps

Added 5 lbs to all lifts compared to last workout.

 

[Legacyfighter]

Good luck man. DO WORK!

Glad i'm not the only person waiting on products to take before pics... I feel like we are at a slight disadvantage. Everyone else is getting like 14 weeks and we are getting 12... Oh well.

 

[jason1000]

Good luck man. DO WORK!

Glad i'm not the only person waiting on products to take before pics... I feel like we are at a slight disadvantage. Everyone else is getting like 14 weeks and we are getting 12... Oh well.

Haha yea I know man. I want the supps NOW!

 

[BarbellBeast]

what supps you gonna be using my man?

 

[jason1000]

Lower Body Power Day

Box Squats-195lbs 10 sets 5 reps
Leg curls-40lbs 10 sets 5 reps

@BarbellBeast- I'm on my first cycle of P-mag right now(2nd week in) then once i'm done with pct prob a cycle of EPI if I can find it lol and also maybe clen? Idk how much clen helps with a cut though..

 

[BarbellBeast]

Make sure to take time off between cycles my man.. Time on + PCT = Time off. Always at least go by this, if not more time off. Clen definitely helps with a cut. Have you had any experience with clen or anabolics?

 

[Milas]

Good luck on the recomp!

 

[jason1000]

Chest Arm Hypertrophy

Incline DB press-50lbs(+5lbs) 6 sets 10 reps
Close Grip Bench press-165 lbs 3 sets 8 reps
DB bench press-60 lbs 3 sets 12 reps

Superset
Seated 1/2 curl-50 lbs 3 sets 12 reps (+2 reps)
lying tri ext-50 lbs 3 sets 12 reps (+2 reps)

Superset
Machine curls-55lbs 3 sets 6 reps (+2 reps)
Overhead tri ext- 40lbs 10 reps (+2 reps)

Superset
Incline DB curls-25 lbs 3 sets 12 reps (+2 reps)
reverse pushdowns-60 lbs 3 sets 12 reps (+2 reps)

Yea I def agree with what you guys said this week is getting good. My arms were the most pumped they had ever been. My arms are 15" normally and they got up to 16 1/4" pumped! The pump was actually kinda felt like the muscle was literally tearing!

 

[jason1000]

Make sure to take time off between cycles my man.. Time on + PCT = Time off. Always at least go by this, if not more time off. Clen definitely helps with a cut. Have you had any experience with clen or anabolics?

How much would you say clen helps? No experience with clen and i'm on my first cycle of anabolics as we speak. I just trying to trying to find out the best way to shred 10-15 lbs of fat in 5 weeks without losing that much or any muscle.

 

[Milas]

How much would you say clen helps? No experience with clen and i'm on my first cycle of anabolics as we speak. I just trying to trying to find out the best way to shred 10-15 lbs of fat in 5 weeks without losing that much or any muscle.

May want to use ECA instead of Clen. To cut, keep protein high, drop carbs and throw in extra cardio fasted in the AM or post workout.

Clen (like Ph/DS) can have some nasty side effects, particularly related to the heart (I think left ventricle hypertrophy, which is bad sh!t).

 

[jason1000]

Heres the pics.. Finally!

I'm holding the Whey to Build Muscle Supplement. Strawberry Cream:veryhappy:

 

[RickRock13]

May want to re-try posting up your pics again bud. I'm not seeing them...

 

[jherman08]

In bud, whys the ass tat darkened out lol

 

[jason1000]

In bud, whys the ass tat darkened out lol

My ass was sticking out that side lol!

 

[jason1000]

Workout:

Superset
DB shoulder press-45lbs 3 sets 8 reps
1 arm row-60lbs 3 sets 8 reps

Superset
Wide Grip Pull-down-130lbs 3 sets 10 reps (10 lbs more)
Side Laterals-20lbs 3 sets 12 reps (3 reps more)

Superset
Underhand Pull-down-130lbs 3 sets 10 reps
DB shrugs-70lbs 3 sets 10 reps

Superset
Fronts raise-20lbs 3 sets 10 reps (5lbs more)
Machine reverse fly- 100lbs 3 sets 10 reps

Great workout. Really feeling the stength gains now!

 

[RickRock13]

Workout:

Superset
DB shoulder press-45lbs 3 sets 8 reps
1 arm row-60lbs 3 sets 8 reps

Superset
Wide Grip Pull-down-130lbs 3 sets 10 reps (10 lbs more)
Side Laterals-20lbs 3 sets 12 reps (3 reps more)

Superset
Underhand Pull-down-130lbs 3 sets 10 reps
DB shrugs-70lbs 3 sets 10 reps

Superset
Fronts raise-20lbs 3 sets 10 reps (5lbs more)
Machine reverse fly- 100lbs 3 sets 10 reps

Great workout. Really feeling the stength gains now!

Good to hear the strength is creeping up...

Keep killing that sh..t!!

 

[jason1000]

Good to hear the strength is creeping up...

Keep killing that sh..t!!

Thanks man! I def will

 

[jason1000]

Workout-

Superset
Front Squats-95lbs 10 sets 10 reps
Leg curl-22.5lbs 10 sets 12 reps

 

[mich29]

watching bro put in that work man

 

[jason1000]

Upper Body Power Day

Incline Bench Press-160lbs 5 sets 5 reps
1 arm DB row-95lbs 5 sets 5 reps
Behind the neck press(on smith machine)-75lbs 5 sets 5 reps
Pull-ups-body+30lbs 5 sets 5 reps

Added 5 lbs to all lifts(except pull-ups)

@mich29- Thanks man. Getting stronger every workout!

 

[RickRock13]

Upper Body Power Day

Incline Bench Press-160lbs 5 sets 5 reps
1 arm DB row-95lbs 5 sets 5 reps
Behind the neck press(on smith machine)-75lbs 5 sets 5 reps
Pull-ups-body+30lbs 5 sets 5 reps

Added 5 lbs to all lifts(except pull-ups)

@mich29- Thanks man. Getting stronger every workout!

Great job man. Keep it up

 

[dslfam]

good luck, subbed

 

[jason1000]

Chest Arm Hypertrophy

Incline DB press-50lbs 6 sets 10 reps(+1 rep)
Close Grip Bench press-165 lbs 3 sets 9 reps(+1 rep)
DB bench press-60 lbs 3 sets 9 reps(+1 rep)

Superset
Seated 1/2 curl-55 lbs 3 sets 11 reps (+5 lbs)
lying tri ext-55 lbs 3 sets 10 reps (+5 lbs)

Superset
Machine curls-60lbs 3 sets 12 reps (+5 lbs)
Overhead tri ext- 40lbs 12 reps (+2 reps)

Superset
Incline DB curls-30 lbs 3 sets reps (+5 lbs)
reverse pushdowns-70 lbs 3 sets reps (+10 lbs)

Great session.. got a full upper body pump!

 

[RickRock13]

Great workout man. Its nice to see them numbers going up..:biggthumpup:

 

[jason1000]

Explosive Strength Cardio

1 arm swings- 10 reps each hand with a 25lb db

10 burpees

rest 60 sec then repeat for 4 more times

doesn't look that hard on paper but this kicked my a**!

@Rick- Yea u know it!

 

[jason1000]

Switching my workout around a little. Higher intensity.. just the way I like it!

Smith machine shoulder press-90lbs 10 reps
DB Side Lateral Raise-25lbs 12 reps
DB Front Raises-25lbs 12 reps
DB Reverse flys-30lbs 10 reps
Wide Grip Pull-downs-180lbs 10 reps
Ez Curl Reverse Grip Rows-170lbs 11 reps
Reverse Grip Pull-downs-190lbs 7 reps
Shrugs-135 lbs 25 reps 2 sets

All exercises 1 working set except for shrugs. Good workout felt strong.

 

[Milas]

Switching my workout around a little. Higher intensity.. just the way I like it!

Smith machine shoulder press-90lbs 10 reps
DB Side Lateral Raise-25lbs 12 reps
DB Front Raises-25lbs 12 reps
DB Reverse flys-30lbs 10 reps
Wide Grip Pull-downs-180lbs 10 reps
Ez Curl Reverse Grip Rows-170lbs 11 reps
Reverse Grip Pull-downs-190lbs 7 reps
Shrugs-135 lbs 25 reps 2 sets

All exercises 1 working set except for shrugs. Good workout felt strong.

You may want to add at least 1 more set to each. Studies have shown single set exercises don't elicit much muscle growth compared to multiple sets, at least 2-3 sets.

The exception is DC training, but you do Rest Pause training which is like multiple sets.

 

[RickRock13]

I agree with doing multiple sets for growth man. I like to do 3-4 sets on most lifts I do.

 

[DreamWeaver]

I agree with doing multiple sets for growth man. I like to do 3-4 sets on most lifts I do.

Even with HST you're doing 6 sets per week, something I always fail to account for when planning...

 

[jason1000]

You may want to add at least 1 more set to each. Studies have shown single set exercises don't elicit much muscle growth compared to multiple sets, at least 2-3 sets.

The exception is DC training, but you do Rest Pause training which is like multiple sets.

Yeah I have read that before. I am doing multiple sets just 1 set with a lot of intensity much like many of the pros do. I'm gonna look into that more though thanks.

 

[Milas]

Yeah I have read that before. I am doing multiple sets just 1 set with a lot of intensity much like many of the pros do. I'm gonna look into that more though thanks.

Which pros do 1 set with a lot of intensity? I haven't seen this protocol used other than DC with Rest Pause.

 

[jason1000]

Which pros do 1 set with a lot of intensity? I haven't seen this protocol used other than DC with Rest Pause.

I meant like 3-5 sets but most aren't even close to failure. I just watched Ronnie Coleman shoulder workout and here is what he did: for DB Shoulder Press-70lb for 15 reps,120lbs for 11reps,140lbs for 10 reps(work-set).

So while those other sets are still hard they aren't even close to failure. Something like that is what i'm thinking of doing. Also if you think about it if you did 3 different chest exercises in one workout all with 1 set to failure it would be the same as the amount of sets for a bodypart when doing DC training.

Anywayi'm still not sure what i'm gonna do might just stick to doing 3 work sets each bodypart.

 

[Milas]

I meant like 3-5 sets but most aren't even close to failure. I just watched Ronnie Coleman shoulder workout and here is what he did: for DB Shoulder Press-70lb for 15 reps,120lbs for 11reps,140lbs for 10 reps(work-set).

So while those other sets are still hard they aren't even close to failure. Something like that is what i'm thinking of doing. Also if you think about it if you did 3 different chest exercises in one workout all with 1 set to failure it would be the same as the amount of sets for a bodypart when doing DC training.

Anywayi'm still not sure what i'm gonna do might just stick to doing 3 work sets each bodypart.

Yes, pyramiding up in weight and down in reps is a good protocol. Shoot for 8-10 reps on the working set. The other sets should build up to it, but not be too easy.

3 different chest exercises is not the same as doing 1 chest exercise for 3 sets. DC you only do 1 set for a body part, but you hit it with Rest Pause, and hit that muscle group 2-3 times every 10 days.

It goes to what elicits the most muscle growth, and doing 1 set incline, 1 set flat, and 1 set decline is not going to be better than 3 sets flat one week, 3 sets incline next chest workout, and 3 sets decline next chest workout.

I'd use the pyramid up approach like what you showed Ronnie did. That's getting you 3-4 sets, but not all "working" sets (but still tough and works the muscles). Pyrmiding up in weight and multiple sets has been shown to be superior to single sets or pyamiding down in weight (i.e. starting heavy then getting lighter).

 

[jason1000]

Yes, pyramiding up in weight and down in reps is a good protocol. Shoot for 8-10 reps on the working set. The other sets should build up to it, but not be too easy.

3 different chest exercises is not the same as doing 1 chest exercise for 3 sets. DC you only do 1 set for a body part, but you hit it with Rest Pause, and hit that muscle group 2-3 times every 10 days.

It goes to what elicits the most muscle growth, and doing 1 set incline, 1 set flat, and 1 set decline is not going to be better than 3 sets flat one week, 3 sets incline next chest workout, and 3 sets decline next chest workout.

I'd use the pyramid up approach like what you showed Ronnie did. That's getting you 3-4 sets, but not all "working" sets (but still tough and works the muscles). Pyrmiding up in weight and multiple sets has been shown to be superior to single sets or pyamiding down in weight (i.e. starting heavy then getting lighter).

Ok, I do 3 sets before my "working set". You are saying that is a good way to do it right?

Btw, I have done DC training once before and got stronger/bigger really quick! Too bad I also felt way more out of shape(didn't do the cardio:sigh

 

[Milas]

Ok, I do 3 sets before my "working set". You are saying that is a good way to do it right?

Btw, I have done DC training once before and got stronger/bigger really quick! Too bad I also felt way more out of shape(didn't do the cardio:sigh

Yeah, that's what I meant. When it said "1 set" on your update, I took that to mean you only did 1 set. You should list your other sets too, like Ronnie.

I've done DC and it was GREAT! In fact, I may hop back on for this competition, I definitely put on size and increased strength. Can't neglect cardio though, or stretching...

 

[RickRock13]

I love to pyramid my sets also. I do this on a lot of heavier lifts, but I've even started doing them on lighter exercises too. My reps usually go something like 10/8/6/8-10.

It works pretty well so far

 

[jason1000]

Leg workout

Front Squats-barx15,95x12,145x12
Leg Press-200x20,300x20,410x20
Leg ext-40x15 5 sets
1 arm romanian deadlift-20x12,40x12,60x12,80x12,100x8
Leg curl-20x12 4 sets
Standing calf raises on a smith machine-barx20,50x15, 100x10

Just rested enough to do another set. Got a good pump going.
Thinking about going to an actual gym soon for added motivation.

@Milas-Yeah DC is great for mass! I def gonna do it after my cut.

@Rick-Yeah that sound sweet man.

 

[mich29]

I second on going to the gym it really gives you that extra push to get it done.

 

[jason1000]

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,165x12,195x10
Incline Smith Machine Bench-50x12,100x10
Incline DB fly-10x15,25x10,40x10
Seated 1/2 curl-30x12,50x10,70x10
Machine Curls-50x12,70x12
Incline Seated Curl-20x10 3 sets
Nosecrushers-30x20,50x12,70x12
Overhead tri ext-30x12,50x12 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x10

Got arms pumped up to 16.5"!
Also weighed myself after the workout and I weighed 191.5 lbs and look to be about the same bodyfat%.

@mich-Yea I am going to try to find a "hardcore" one.

 

[mich29]

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,165x12,195x10
Incline Smith Machine Bench-50x12,100x10
Incline DB fly-10x15,25x10,40x10
Seated 1/2 curl-30x12,50x10,70x10
Machine Curls-50x12,70x12
Incline Seated Curl-20x10 3 sets
Nosecrushers-30x20,50x12,70x12
Overhead tri ext-30x12,50x12 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x10

Got arms pumped up to 16.5"!
Also weighed myself after the workout and I weighed 191.5 lbs and look to be about the same bodyfat%.

@mich-Yea I am going to try to find a "hardcore" one.

you ever tried the hardcore gym locator **** is pretty sweet it lists the hardcore gyms around your area and beyond.

 

[jason1000]

Shoulder/Back Workout

Smith machine shoulder press-95lbs 10 reps
DB Side Lateral Raise-30lbs 10 reps
DB Front Raises-30lbs 12 reps
DB Reverse flys-30lbs 12 reps
Wide Grip Pull-downs-180lbs 12 reps
Ez Curl Reverse Grip Rows-190lbs 10 reps
Reverse Grip Pull-downs-190lbs 8 reps
Shrugs-225 lbs 10 reps 2 sets

 

[RickRock13]

Keep killing those workouts bud!!