Jason1000's Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupp

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,115x3,100x10
DB Side lateral-10x15,20x12,40x6
DB front raise-10x12,20x12,30x10,40x5
DB reverse fly-10x15,20x10,30x10,40x10
Wide Grip Pull-downs-100x15,150x10,205x5
Ez-curl rows-50x12,100x12,150x3,220x3(+10lbs)
Reverse Pull-down-100x15,150x10,215x6
Shrugs-235x10,300x10
 
jason1000 said:
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,115x3,100x10
DB Side lateral-10x15,20x12,40x6
DB front raise-10x12,20x12,30x10,40x5
DB reverse fly-10x15,20x10,30x10,40x10
Wide Grip Pull-downs-100x15,150x10,205x5
Ez-curl rows-50x12,100x12,150x3,220x3(+10lbs)
Reverse Pull-down-100x15,150x10,215x6
Shrugs-235x10,300x10
Click to expand...

I think I mentioned this before but you could really benefit from putting in some heavier compound lifts into your routine.

BB rows, Military press (not Smith machine), and DB rows and Arnold presses will give you a lot to help with putting on size...
 
RickRock13 said:
I think I mentioned this before but you could really benefit from putting in some heavier compound lifts into your routine.

BB rows, Military press (not Smith machine), and DB rows and Arnold presses will give you a lot to help with putting on size...
Click to expand...

Thanks man I will def add DB rows.
 
Cardio- Volleyball for 1 hour(for class)

Volleyball was pretty fun. I got pissed at one point when one kid didn't get the ball over the net(hit the net) i dived for it and it didn't go over. Without thinking I threw it hard and hit someone on accident lol. This isn't normally something I do is it the S4?!
 
jason1000 said:
Cardio- Volleyball for 1 hour(for class)

Volleyball was pretty fun. I got pissed at one point when one kid didn't get the ball over the net(hit the net) i dived for it and it didn't go over. Without thinking I threw it hard and hit someone on accident lol. This isn't normally something I do is it the S4?!
Click to expand...

I would say you just got caught up in the moment.
 
jason1000 said:
Cardio- Volleyball for 1 hour(for class)

Volleyball was pretty fun. I got pissed at one point when one kid didn't get the ball over the net(hit the net) i dived for it and it didn't go over. Without thinking I threw it hard and hit someone on accident lol. This isn't normally something I do is it the S4?!
Click to expand...

Oh great...first we have to discredit rumors about roid rage to the public, and now we have to worry about SARM rage!!

Lol :toofunny:
 
Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,245x3 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,140x4 (+5lbs)
Flat DB fly-10x15,25x10,40x20
Seated 1/2 curl-30x12,50x10,95x3
Machine Curls-50x12,92.5x3
Incline DB curls-20x10,30x10
Nosecrushers-30x20,50x12,100x3(+5lbs)
Overhead tri ext-25x12,50x8,60x8
Reverse push-downs-60x20 superset DB curls 25x20

Great workout arms where 16 5/8" pumped 1/8 more then usual!
 
jason1000 said:
Yea true plus I was on stims lol.
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yea at my gym theres a few cats this fat chick and fat dude in there that joke around laugh super loud at retarded kid **** for over an hour every time they are in the gym and they sound and act like the hyenas from the lion king.

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if it weren't for 24 hour cameras in the place I probably woulda went with my idea of throwing a few 45's at their heads they are that annoying.
 
I know them guys. I think they are at my gym too. I think we all have our share of D-bags at the gym...
 
mich29 said:
yea at my gym theres a few cats this fat chick and fat dude in there that joke around laugh super loud at retarded kid **** for over an hour every time they are in the gym and they sound and act like the hyenas from the lion king.

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if it weren't for 24 hour cameras in the place I probably woulda went with my idea of throwing a few 45's at their heads they are that annoying.
Click to expand...

I would do the same thing bro, they are a waste of space at the gym. Thank God I have a home gym.
 
Leg workout

Front Squats-barx15,95x5,145x5,205x3(+10lbs )
Leg Press-200x20,300x20,400x25
Leg ext-30x20,40x20,50x20,60x20
Leg curl-30x10, 40x12
random calf work

Bench-135x34

Was tired today while working out as I didn't sleep last night because I was doing homework.
 
jason1000 said:
Leg workout

Front Squats-barx15,95x5,145x5,205x3(+10lbs )
Leg Press-200x20,300x20,400x25
Leg ext-30x20,40x20,50x20,60x20
Leg curl-30x10, 40x12
random calf work

Bench-135x34

Was tired today while working out as I didn't sleep last night because I was doing homework.
Click to expand...

ahh homework the good ole days........:banghead:
 
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,120x3
DB Side lateral-10x15,20x12,40x6
DB front raise-10x12,20x12,30x15
DB reverse fly-10x15,20x10,30x10,40x15
Wide Grip Pull-downs-100x15,150x10,210(+5lbs)
DB rows-50x12,75x12,100x12 dropset to 40x12(felt great I def needed this extra volume for my back thickness)
Machine row-100x12,130x10,160x10
Machine rows-Reverse Pull-down-100x15,150x10,220x5
Pull-ups-5reps 6 sets
Cleans-135x3,185x2,205x1
 
Nice seeing them DB rows in there man! You should feel that in your lats tomorrow!!

Nice job :dance:
 
Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,255x3 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,145x4 (+5lbs)
Flat DB fly-10x15,25x10,40x25
Seated 1/2 curl-30x12,50x10,100x3
Machine Curls-50x12,95x3
Incline DB curls-20x10,30x13
Nosecrushers-30x20,50x12,102.5x4
Overhead tri ext-25x12,50x8,60x10
Reverse push-downs-60x22 superset DB curls 25x25

Great workout! Got arms pumped to 16 3/4"
 
jason1000 said:
Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,255x3 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,145x4 (+5lbs)
Flat DB fly-10x15,25x10,40x25
Seated 1/2 curl-30x12,50x10,100x3
Machine Curls-50x12,95x3
Incline DB curls-20x10,30x13
Nosecrushers-30x20,50x12,102.5x4
Overhead tri ext-25x12,50x8,60x10
Reverse push-downs-60x22 superset DB curls 25x25

Great workout! Got arms pumped to 16 3/4"
Click to expand...

Nice routine there, good job on the Bench Presse and Incline bench increase.
 
jason1000 said:
Is there any other way?!
Click to expand...

Yeh the other way is what most people are doing. Quick answer is...DONT BE THEM!!


repeat after me...

"I will do what you wont today, so I can do what you cant tomorrow"


now KILL THAT SH*T!!
 
Leg workout

Front Squats-barx15,95x5,145x5,215x3(+10lbs )
Leg ext-30x20,40x20,50x20,60x20 3 sets
Smith machine romanian deadlift-100x10,150x6,200x6,270x3
Leg curl-20x10,30x10,42.5x12
calf raises-50x15,100x15,150x15,220x15

30 Mins of Liss cardio
 
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,125x3(+5 lbs)
DB Side lateral-10x15,20x12,30x20
DB front raise-10x12,20x12,30x15
DB reverse fly-10x15,20x10,30x10,40x15
Pull-ups-5,10,10 reps with 10 lbs added
Wide Grip Pull-downs-100x15,150x10,215(+5lbs)
DB rows-50x12,75x12,100x13
Machine row-100x12,140x6,180x6

Man I felt so tired during this workout. I'm gonna take a couple of easy workouts and then destroy it for the last 6 weeks!
 
jason1000 said:
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,125x3(+5 lbs)
DB Side lateral-10x15,20x12,30x20
DB front raise-10x12,20x12,30x15
DB reverse fly-10x15,20x10,30x10,40x15
Pull-ups-5,10,10 reps with 10 lbs added
Wide Grip Pull-downs-100x15,150x10,215(+5lbs)
DB rows-50x12,75x12,100x13
Machine row-100x12,140x6,180x6

Man I felt so tired during this workout. I'm gonna take a couple of easy workouts and then destroy it for the last 6 weeks!
Click to expand...

sounds like a good idea to me.your body will tell you when to back off at times.
 
We all have to take the time to Deload our bodies from time to time. It has a lot of benefit :)
 
jason1000 said:
True its just so hard to do if you really itno lifting :(
Click to expand...

I agree I been sick all week and made it to the gym yesterday to see what I could do and I did ok but was pissed I couldn't do what I'm use to and am takin more time off to get well but it bugs me still
 
So I took down a deck at work today and afterwards was exhusted and wasn't even gonna workout. Then 2 hours later felt really pumped to workout so here is what I did:

Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,265x2.5 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,150x4 (+5lbs)
Flat DB fly-10x15,25x10,40x15(slow reps)
Seated 1/2 curl-30x12,50x10,100x4
Machine Curls-50x12,100x3
Incline DB curls-20x10,30x10
Nosecrushers-30x20,50x12,105x4
Overhead tri ext-25x12,50x8,65x8
Reverse push-downs-50x10,70x10

Great workout. This is a 10 lb pr for me in the bench press!
 
jason1000 said:
So I took down a deck at work today and afterwards was exhusted and wasn't even gonna workout. Then 2 hours later felt really pumped to workout so here is what I did:

Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,265x2.5 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,150x4 (+5lbs)
Flat DB fly-10x15,25x10,40x15(slow reps)
Seated 1/2 curl-30x12,50x10,100x4
Machine Curls-50x12,100x3
Incline DB curls-20x10,30x10
Nosecrushers-30x20,50x12,105x4
Overhead tri ext-25x12,50x8,65x8
Reverse push-downs-50x10,70x10

Great workout. This is a 10 lb pr for me in the bench press!
Click to expand...

Nice PR on bench bro
 
jason1000 said:
So I took down a deck at work today and afterwards was exhusted and wasn't even gonna workout. Then 2 hours later felt really pumped to workout so here is what I did:

Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,265x2.5 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,150x4 (+5lbs)
Flat DB fly-10x15,25x10,40x15(slow reps)
Seated 1/2 curl-30x12,50x10,100x4
Machine Curls-50x12,100x3
Incline DB curls-20x10,30x10
Nosecrushers-30x20,50x12,105x4
Overhead tri ext-25x12,50x8,65x8
Reverse push-downs-50x10,70x10

Great workout. This is a 10 lb pr for me in the bench press!
Click to expand...

ya gotta love these kinda days.nice work man!!
 
Leg workout

Front Squats-barx15,95x5,145x5,215x3(+10lbs ) Yeah buddy!
Leg ext-30x20,40x20,50x20,60x20,70x20
Leg curl-20x12,30x12,42.5x15
Calf raises-255x15

30 Min Liss cardio
 
The cutting diet I started 3 days ago:

4 cans of tuna with 3 tbs of mayo
3 scoops of protien plus 1 cup of milk
6 eggs
2 scoops of protien
4tbs of peanut butter

Cals:2300
Protien:300
Fat:100
Carbs:less then 50

Seeing good results already.
 
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,110x8
DB Side lateral-10x15,20x12,30x8, 40x8
DB front raise-10x12,20x12,30x15
DB reverse fly-10x15,20x10,30x10,40x15
Wide Grip Pull-downs-100x15,150x10,200x10
Machine row-100x12,130x10,170x11
Shrugs-225x15,315x10
Pull-ups-10 reps

Pretty much the same strength this workout felt weak and tired though from building a deck then 2 hours of volleyball. Also being on a keto diet doesn't help lol. Looking leaner though I think I lost some water weight. Weighing in at 187-188 in the morning now.
 
jason1000 said:
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,110x8
DB Side lateral-10x15,20x12,30x8, 40x8
DB front raise-10x12,20x12,30x15
DB reverse fly-10x15,20x10,30x10,40x15
Wide Grip Pull-downs-100x15,150x10,200x10
Machine row-100x12,130x10,170x11
Shrugs-225x15,315x10
Pull-ups-10 reps

Pretty much the same strength this workout felt weak and tired though from building a deck then 2 hours of volleyball. Also being on a keto diet doesn't help lol. Looking leaner though I think I lost some water weight. Weighing in at 187-188 in the morning now.
Click to expand...

nice working pushing through it after all the other stuff u didl.
 
Chest/Arm Workout

Bench Press-barx25,95x12,145x10,185x10,225x8
Incline Smith Machine Bench-50x12,100x10,120x10
Flat DB fly-10x15,25x10,40x15(slow reps)
Seated 1/2 curl-30x12,50x10,70x10,90x10(+2 reps)
Machine Curls-40x15,70x10
Incline DB curls-20x10,30x7
Nosecrushers-30x20,50x12,70x10,80x7
Overhead tri ext-20x15,40x15
Reverse push-downs-30x15,60x10

This basically no carb diet is killing me but i'm willing to do it for the rest of this contest so I can shred as much fat as possible!
 
jason1000 said:
Chest/Arm Workout

Bench Press-barx25,95x12,145x10,185x10,225x8
Incline Smith Machine Bench-50x12,100x10,120x10
Flat DB fly-10x15,25x10,40x15(slow reps)
Seated 1/2 curl-30x12,50x10,70x10,90x10(+2 reps)
Machine Curls-40x15,70x10
Incline DB curls-20x10,30x7
Nosecrushers-30x20,50x12,70x10,80x7
Overhead tri ext-20x15,40x15
Reverse push-downs-30x15,60x10

This basically no carb diet is killing me but i'm willing to do it for the rest of this contest so I can shred as much fat as possible!
Click to expand...

thats rough dieting period is pretty.no carbs whew thats insanely rough.
 
Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,110x10(+2 reps)
DB Side lateral-10x15,20x12,30x8, 30x15
DB front raise-10x12,20x12,30x10,40x8
DB reverse fly-10x15,20x10,30x10,40x10
Machine row-100x12,140x10,180x10
Wide Grip Pull-downs-100x15,150x10,205x10
Shrugs-225x15,315x11
Pull-ups-11 reps

30 mins of fast walking

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