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Big Boy Muscle 2015 show prep plan.....We Go Harder!

Kind of curious of that noise playing in the video...lol
Good montage!
 
turff49 said:
Kind of curious of that noise playing in the video...lol
Good montage!
Click to expand...

Rob Bailey and The Hustle Standard
Husband of Dana Linn Bailey and founder of Flag nor Fail. Album is great to train too...check them out
 
BigBoyMuscle said:
Rob Bailey and The Hustle Standard Husband of Dana Linn Bailey and founder of Flag nor Fail. Album is great to train too...check them out
Click to expand...

I use to be obsessed!!!!


Awesome session as always!
 
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Front relaxed pose.....starting pic 256 lbs ewwww
 
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Side relaxed...256 lbs ewww
 
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Back relaxed pose.....damn look at those love handles 256 lbs
 
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Side relaxed.....256 lbs....yes I made the big mistake of putting my ex girlfriends name on my ribs...cover up of alpha male lion coming soon
 
Holy **** what a killer chest session tonightA nice 45 sets....feeling great this week I contribute most of that to my new supplements from my sponsor LG Sciences.


DB Incline press heavy
100 x 12
110 x 8
120 x 8
110 x 8
110 x 7

Cable Incline flys
46 x 12
54 x 12
60 x 12
60 x 12
60 x 12

Hammer Incline Press
230 x 8
270 x 7
230 x 8
230 x 8
230 x 7

Supersetted with

DB Champagnes
45 x 10
50 x 10
45 x 10
45 x 10
45 x 10

Standing Cable Flys
46 x 12
54 x 12
54 x 12
54 x 12
54 x 12

Supersetted with

Bench Press Machine
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10

Lying Cable pullovers
27 x 20
30 x 20
30 x 20
30 x 20
30 x 20

Lower cable flys
26 x 12
34 x 12
34 x 12
26 x 12
26 x 12

Supersetted with

Hammer decline press
120 x 10
120 x 10
120 x 10
110 x 10
110 x 10
 
Wow! Killer workout for sure! Lots of volume that's for sure. The pics look great man! Shouldn't take to long at the rate you are going. What is your expected show weight 222-228, 235?
 
turff49 said:
Wow! Killer workout for sure! Lots of volume that's for sure. The pics look great man! Shouldn't take to long at the rate you are going. What is your expected show weight 222-228, 235?
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This!
 
You've got this Justin! You'll be shredded in no time! Look at those lats!!! Huge difference from when we first met!!
 
awesome session and you look awesome!
 
turff49 said:
Wow! Killer workout for sure! Lots of volume that's for sure. The pics look great man! Shouldn't take to long at the rate you are going. What is your expected show weight 222-228, 235?
Click to expand...

I have weighed in at 213 in 2013 and 220 last year but fought my body for last 2 days last year. I want to walk around at 230 and be as shredded as I can. Thinking 215-225
 
love2liftkat said:
You've got this Justin! You'll be shredded in no time! Look at those lats!!! Huge difference from when we first met!!
Click to expand...

I am focused again. I have no doubt u will see the best Justin ever in 2015.
 
wasme said:
...those are some big veins shooting through your shoulders...
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Just wait til I get lean. U can trace the vein up my arm into my shoulder all the way across my chest...
 
bsmith27 said:
Coach! Just wanted to say I'm proud of ya boss.
Click to expand...

My boy Brad Smith is in the house. Love u man. Thanks for the words of encouragement. U need to start your own blog brother.
 
Ok so I decided to listen to my body and take yesterday as a rest day. I didn't get all my meals in yesterday and I'm definitely feeling it today. A lil sluggish but we are gonna kill it tonight. Thinking a nice 50 + sets on back will be great. Hope everyone has a great day. Stay tuned.

On a side note I have gotten away from posting my meals, but will begin posting again Monday as I am waiting on the new nutrition plan from my coach.
 
Ok so today's back workout literally almost made me pass out....this session was brutal. I almost called it quits after 26 sets but I couldn't do it...had to push through. Disappointed I didn't get to 50 sets but 35 was pretty impressive. I think starting with rack pulls took everything i had out of me.

Lower back hypertension
2 sets of 15 to warm up lower back

Rack Pulls
135 x 10 warm up
225 x 10
315 x 10
405 x 10
425 x 10 yeah buddy

Circuit:
Wide Grip Lat Pulldowns
5 sets of 12 @120

Close grip Dickersons (straight arm pulldowns)
5 sets of 12 @ 74

Rope pull Ins
5 sets of 12 @ 140

4 way row machine
4 sets 10 at 80 lbs (4 different grips no rest)

Lying T Bar Rows
70 x 10
90 x 10
90 x 10
90 x 10

Seated cable rows
120 x 10
140 x 10
140 x 10
140 x 10
160 x 10
 
Always killing it.

Have you ever done rack pulls in a smith? None of our racks go low enough, but I want to incorporate them so much.

I stacked plates once in the squat rack to stand on, but I had to stack so many to get the height right.
 
RegisterJr said:
Always killing it.

Have you ever done rack pulls in a smith? None of our racks go low enough, but I want to incorporate them so much.

I stacked plates once in the squat rack to stand on, but I had to stack so many to get the height right.
Click to expand...

I was actually contemplating trying to do that today. I just started incorporating rack pulls into my workout last week.I have some lower back issues and have always been hesitant about deadlifts and rack pulls. But I know that I have to develop my lower back in order to be competitive this year on stage.so I may have to give the smith machine a try next week
 
superbeast668 said:
Now you know why I pre exhaust my back before deads. Especially rack pulls
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today was by far one of the most exhausting and taxing workouts I've been through in a long time. I completely understand
 
BigBoyMuscle said:
I was actually contemplating trying to do that today. I just started incorporating rack pulls into my workout last week.I have some lower back issues and have always been hesitant about deadlifts and rack pulls. But I know that I have to develop my lower back in order to be competitive this year on stage.so I may have to give the smith machine a try next week
Click to expand...
Sumo deadlifts have worked for me and my back issues. Maybe give them a try too.
 
Yeah rack pulls is my go to cause squatting and deadlifting in the same week is just to much for my knees.
Killer back session!
 
BigRed1974 said:
Yeah rack pulls is my go to cause squatting and deadlifting in the same week is just to much for my knees. Killer back session!
Click to expand...

You'd hate my program then lol squat three times a week and dead twice
 
RegisterJr said:
Always killing it.

Have you ever done rack pulls in a smith? None of our racks go low enough, but I want to incorporate them so much.

I stacked plates once in the squat rack to stand on, but I had to stack so many to get the height right.
Click to expand...

That is what i have to do at home in my garage too... does the trick though!

Killed another one BBM!
 
turff49 said:
Sumo deadlifts have worked for me and my back issues. Maybe give them a try too.
Click to expand...

Oh hell yeah I love some sumos....just trying to strengthen that lower back...sumos is more legs
 
wasme said:
That is what i have to do at home in my garage too... does the trick though!

Killed another one BBM!
Click to expand...

Thanks brother....Its definitely been a good week. Hope u have a great weekend
 
BigRed1974 said:
Yeah rack pulls is my go to cause squatting and deadlifting in the same week is just to much for my knees.
Killer back session!
Click to expand...

I don't mind squatting and deadlifting in same week. It's just brutal getting back after these deads after not doing them in so long
 
Blew up these guns today....wow 50 sets made them feel like they were gonna pop.

Close grip bench
135 x 10
185 x 10
205 x 10
225 x 10
225 x 10

Supersetted with

Standing BB curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
-------------------------------------------------
Circuit...this $hit was sick no rest at all through all 20 sets

Standing high cable curls
5 sets of 10 @ 20 lbs ea arm

V Bar Press downs
5 sets of 10 @ 70 lbs

Ez bar cable curls
5 sets of 10 @ 86 lbs

Standing low cable overhead triceps ext.
5 sets of 10 @ 86 lbs
------------------------------------------------

Hammer Strength Preacher curl
5 sets of 10 ea arm at 60

Supersetted with

Single arm cable triceps kickbacks
5 sets of 10 ea arm at 25 lbs
 
Strong CGs BBM.
 
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