Jdg's 26 Week Prep

Traded quad day for hams and calves today. It was fairly quick, but effective for sure!

SLDL- stop 3/4 way up to keep constant tension on hamstrings
135 2 x 10 warm-up
185 2 x 8
225 2 x 8

Standing leg curls- modified using leg extension machine
40 4 x 10

Lying leg curl-
80 2 x 25 slowed and controlled

Seated calf raises- last two sets with 10 partials
135lbs 8 x 8

20 mins sprints this morning

I haven't done SLDL in a long time, much less first in my routine. Felt strong doing them, and will be going heavier next time.
I've always done hams with quads and feel like they get neglected. I would normally just do one or two exercises for them and be done. I may add in incline leg curls with a DB next time just to get more volume. I know squats hit your hams too, but I want to just annihilate them when I do hit them. :D

I did some posing after my workout and noticed my right ham is bigger than my left so i need to work on evening them out. Plus I tanned tonight and seen that I have freaking stretch marks on the inner/upper portions of my legs!! :ugh1:
 
mixedup said:
So your cardio is hiit? I'm just doing treadmill incline at 20 2-3mph
Click to expand...


Depends on what I am in the mood for haha. I did 3 incline 3mph for 25 mins yesterday.
 
Is it okay to do cardio on clen? Specifically HIIT.
 
Woke up last night with one of the worse leg cramps I think I have ever had!! It was on the front inside of my left leg. I woke up and sat at the edge of the bed for a minute trying to stretch my leg, after that I got up and hobbled around the house. It hurt so bad for so long I broke out in a sweat and was almost nauseous!! I have had some bad cramps, but not like that!
 
That sucks. I had one on my (I think) adductor longus and medialis. Same thing happened to me.. Broke out sweating immediately and was nauseous, almost puked.

My cramping wasn't any better when we pushed the water out for my show lol
 
Ya I was thinking it was my sartorios (sp?) It angled down from the top of my quad down towards the inside of my knee.
 
A.M. cardio 20 treadmill 3 incline/ 3 speed mixedup ;)


Bis and Tris

All super-sets except last bicep exercise

Rope pushdown-
130 4 x 12
ss
Seated DB curl- 4 reps one side, then 4 the other for one set
30's x 8
35's 3 x 8

BB curl-
80 4 x 8
ss
Cable extension- 5 partials after each set
120 4 x 10/5

Close grip push-up-
BW 4 x 15
ss
Reverse preacher bar curls- (standing)
45 4 x 15

HIgh pulley single arm curls-
30 3 x 10 (each arm)

Nice tricep pump tonight!! Didn't seem to get much out of my bis, really squeezed them on the high pulley curls to finish them off.

So I am sick and eat like crap over Christmas, and I lose weight. Now I am eating clean again, and put weight back on?? Go figure!!

I've been on the Epi for a week at 45mg, I will up it to 60mg/day tomorrow. Taking 5g taurine daily right now. I haven't had any back pumps, but rather not get it so being safe and dosing it now.
 
Nice work JD.

Such is the Holiday eating routine... It'll balance out.
 
Starting the year out right! Pulling some heavy weights!!! 605lbs

[video=youtube;fxJ-ZQ6u9DM]http://youtu.be/fxJ-ZQ6u9DM?list=UUmx__hK9tFyXfd27U7GdjDw[/video]




High Rack Pull-
WU 135 x 10, 225 x 10
315 x 8
365 x 6
405 x 4
455 x 1
495 x 1
545 x 1
605 x 1 PR

Meadow Rows-
135 4 x 8

Smith Machine rows- explosive ( not sure true weight)
225 4 x 6

Lat Pulldown-
140 x 12
160 x 10
180 x 8

BB shrug- 2 sec hold
275 3 x 10

Banded Hyperextensions-
3 x 15

Good heavy back workout to start out the new year!!
 
Did we lose our sub-forum for selling supplements? I have some Natty, mainly AppNut stuff I need to get rid of.
 
I really need to start tighten up!! Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Invalid Link RemovedInvalid Link RemovedInvalid Link Removed
 
Great proportions man! You're gonna look great when you shred down!
 
Awesome work!!! 605 is insane!!! You look great! Can't wait to see you on stage this year!!
 
Thanks everyone! I really don't feel like I am where I should be, size and leaness, so hopefully everything falls into place!

Cardio this morning and quads/calves tomorrow :D
 
jdg76 said:
Thanks everyone! I really don't feel like I am where I should be, size and leaness, so hopefully everything falls into place! Cardio this morning and quads/calves tomorrow :D
Click to expand...

What, were 14 weeks out? You'll be fine.

Planning on water/sodium manipulation? Diuretic?

Don't have time to doubt my man! You've got this in the bag. Stay focused and this 14 weeks will fly
 
tyga tyga said:
What, were 14 weeks out? You'll be fine.

Planning on water/sodium manipulation? Diuretic?

Don't have time to doubt my man! You've got this in the bag. Stay focused and this 14 weeks will fly
Click to expand...

Thanks Tyga. Diuretic ;)


Now I suppose, Let's Kick Some Ass !!!!
 
You got two more weeks Than me bro I think we all are getting nervous that's why I'm on 150mcg of t3 and 50mg of trest ace a day
 
mixedup said:
You got two more weeks Than me bro I think we all are getting nervous that's why I'm on 150mcg of t3 and 50mg of trest ace a day
Click to expand...

Don't fret.

Stick to the plan. You working with a coach?
 
Yep got two coaches actually one for nutrition one for posing and arranging workouts to bring up weak points I know I'm in good hands just gotta do like u said follow the program to the tee next 12 weeks fell off a little during holiday we were hoping to start the last 12 weeks a ltitle lower but this new combo really seems synergistic
 
mixedup said:
You got two more weeks Than me bro I think we all are getting nervous that's why I'm on 150mcg of t3 and 50mg of trest ace a day
Click to expand...

I know.... I went through this last summer and dropped out because I wasn't leaning up quick enough, just getting a little nervous again. Switching to a tabata style sprints, and lowering my cals to 3200 from 3800 so i should start dropping pretty quick.
 
My knees weren't quiet up to par today. I may have not warmed up enough, but heavy squats just were not happening.

Squats-
135 2 x 10
225 x 10
315 x 4 ??
225 2 x 10

Bulgarian Split squats- on smith machine
95 3 x 8 haha

Leg Press- feet close and midway up with toes pointed slightly out, Working on outer sweep

6 plates x 30
8 plates x 25
10 plates x 20
12 plates x 20

That was about it. Pretty crappy day, but finished them off with some good volume on the press. I was kind of surprised I even had it in me this morning. I didn't have any carbs yet and all my breakfast consisted of was 2 whole eggs, 1 cup egg whites, and 2 tbs. coconut oil :D
 
Sometimes I start off really slow and anticipate a fail, but surprise myself on other lifts. It happens. Still not little-boy weight tho.
 
RegisterJr said:
Sometimes I start off really slow and anticipate a fail, but surprise myself on other lifts. It happens. Still not little-boy weight tho.
Click to expand...


Ya I was hoping that was what it was. But my knees were aching today too. I think my E may be too low. Although it is up in the air on how much, if any, Epi will lower your estrogen, i think between it and the Exemestane I am on may have it too low. I've been dosing the ex 12.5/day, so I may drop it to EOD and see what happens.
 
jdg76 said:
Ya I was hoping that was what it was. But my knees were aching today too. I think my E may be too low. Although it is up in the air on how much, if any, Epi will lower your estrogen, i think between it and the Exemestane I am on may have it too low. I've been dosing the ex 12.5/day, so I may drop it to EOD and see what happens.
Click to expand...

How much Epi you taking with the Exemestane? My joints ache on Epi as it drops estrogen so much.
 
tyga tyga said:
I believe jd has had issues in then past or has had surgery already. So, precautionary measures lol
Click to expand...

Yes sir, surgery on my left side, a lump that I try to keep under control on my right side.
 
Epi must of kicked in!! Had a hard time doing cardio which is not good right now. Did 15min on the treadmill (5min total HIIT) and 5 minutes on the stairmaster Level 7.From my inner thighs to my calves were so pumped I was walking funny leaving the gym. I may have to find a different type of cardio or lower the dose of the Epi. I'll see how the rest of the week goes.
 
jdg76 said:
Epi must of kicked in!! Had a hard time doing cardio which is not good right now. Did 15min on the treadmill (5min total HIIT) and 5 minutes on the stairmaster Level 7.From my inner thighs to my calves were so pumped I was walking funny leaving the gym. I may have to find a different type of cardio or lower the dose of the Epi. I'll see how the rest of the week goes.
Click to expand...
I got you. Check your email
 
jdg76 said:
Epi must of kicked in!! Had a hard time doing cardio which is not good right now. Did 15min on the treadmill (5min total HIIT) and 5 minutes on the stairmaster Level 7.From my inner thighs to my calves were so pumped I was walking funny leaving the gym. I may have to find a different type of cardio or lower the dose of the Epi. I'll see how the rest of the week goes.
Click to expand...

When I was on Epi... I couldn't run... calf pumps and even shin splints developed.
 
Hey Bro what percent bf you trying to come in at. how many weeks out you going to start cutting cals and carbs?
 
mixedup said:
Hey Bro what percent bf you trying to come in at. how many weeks out you going to start cutting cals and carbs?
Click to expand...
I'd like to be <5%. Actually I am going to try carb cycling starting this week. My highest day is around 3200 cals I believe, so that's about a 400 cal drop. I'll be 12 weeks out this Saturday, and nervous as hell!
 
My coach wants me under 5% also. Started me on 30min cardio a day treadmill incline 20 2.5mph I'm staying low carb tI'll I hit 8% at least
 
You must log in or register to reply here.
Back
Top