JT Mass: Post show rebound and off-season

[Rocket3015]

I thought you asked this for a reason.. lol

I was contemplating the effects of 3000 calories on your physique. I would think you should be about to grow and as long as your metabolism is good you should not put on a lot of fat. Just thinking out loud.

 

[jtmass]

I was contemplating the effects of 3000 calories on your physique. I would think you should be about to grow and as long as your metabolism is good you should not put on a lot of fat. Just thinking out loud.

With the current weight and activity level, I am probably just about 150-200cals shy of maintenance. Will see how my weight moves this week and then decide if I should increase cals or not.

 

[Rocket3015]

I wish I could eat 3000 calories a day! I have the metabolism of any old man........Wait

 

[jtmass]

Today's Work

Gear

L-Carnitine
Humalog 2iU

Push A

Smith Incline Chest Press (Tempo- 2:0:2:0)
Feeder Set: 30kgs- 12, 50kgs: 12, 55kgs: 10
Working Set: 80kgs- 12
Back-off Set: 70kgs- 10

Pronated DB Fly (Tempo- 2:0:2:0)
Working Set: 15kgs- 15, 12

Smith Flat Bench Press (Tempo- 2:0:2:0)
Working Set: 75kgs- 12, 9

Pec Dec Fly (Tempo- 2:1:1:2)
Feeder Set: 40kgs- 15 45kgs: 15
Working Set: 50kgs- 15 55kgs: 12

Machine Shoulder Press
Feeder Set: 30kgs- 13, 12
Working Set: 40kgs- 12, 50kgs: 8 + 4 partials

Machine Shoulder Hammer Press
Feeder Set: 30kgs- 10, 12
Working Set: 40kgs- 10, 8

Lying Cable Side laterals
Working Set: 10kgs- 20, 20

Cable Rear Delt fly
Working Set: 10kgs- 15, 12

Smith Close Grip Bench Press (Tempo: 2:1:2:0)
Warm Up: 30kgs- 10, 40kgs: 10
Working Set: 70kgs- 10,5,5 (Rest pause)

Straight Bar pushdown
Feeder Set: 40kgs- 12, 45kgs: 12
Working Set: 50kgs- 12, 10

Rope Pushdown
Working Set: 25kgs- 15, 12

Note: I think I am doing too much volume and too many exercises. This entire training plan is my experiment. I'll need to refine as I move along depending on how I recover.

Also, I have to salute the folks who share their detailed training plan here. It took me 20mins just to draft this thing. But, I'll keep it going.

 

[Rocket3015]

Today's Work

Gear

L-Carnitine
Humalog 2iU

Push A

Smith Incline Chest Press (Tempo- 2:0:2:0)
Feeder Set: 30kgs- 12, 50kgs: 12, 55kgs: 10
Working Set: 80kgs- 12
Back-off Set: 70kgs- 10

Pronated DB Fly (Tempo- 2:0:2:0)
Working Set: 15kgs- 15, 12

Smith Flat Bench Press (Tempo- 2:0:2:0)
Working Set: 75kgs- 12, 9

Pec Dec Fly (Tempo- 2:1:1:2)
Feeder Set: 40kgs- 15 45kgs: 15
Working Set: 50kgs- 15 55kgs: 12

Machine Shoulder Press
Feeder Set: 30kgs- 13, 12
Working Set: 40kgs- 12, 50kgs: 8 + 4 partials

Machine Shoulder Hammer Press
Feeder Set: 30kgs- 10, 12
Working Set: 40kgs- 10, 8

Lying Cable Side laterals
Working Set: 10kgs- 20, 20

Cable Rear Delt fly
Working Set: 10kgs- 15, 12

Smith Close Grip Bench Press (Tempo: 2:1:2:0)
Warm Up: 30kgs- 10, 40kgs: 10
Working Set: 70kgs- 10,5,5 (Rest pause)

Straight Bar pushdown
Feeder Set: 40kgs- 12, 45kgs: 12
Working Set: 50kgs- 12, 10

Rope Pushdown
Working Set: 25kgs- 15, 12

Note: I think I am doing too much volume and too many exercises. This entire training plan is my experiment. I'll need to refine as I move along depending on how I recover.

Also, I have to salute the folks who share their detailed training plan here. It took me 20mins just to draft this thing. But, I'll keep it going.

I do believe logging push you to get that extra rep or add that next plate, it's all about accountability ! Nice Session !!

 

[jtmass]

I do believe logging push you to get that extra rep or add that next plate, it's all about accountability ! Nice Session !!

I used to log in every workout for about 5yrs. But during the course of this contest prep I found it extremely difficult to manage my time writing down when I am already exhausted from every session. Now, with this off-season, I have started noting everything down in a excel file. But, haven't found my groove yet

 

[Rocket3015]

I used to log in every workout for about 5yrs. But during the course of this contest prep I found it extremely difficult to manage my time writing down when I am already exhausted from every session. Now, with this off-season, I have started noting everything down in a excel file. But, haven't found my groove yet

I look forward to reading your logs !

 

[Hyde]

Today's Work

Gear

L-Carnitine
Humalog 2iU

Push A

Smith Incline Chest Press (Tempo- 2:0:2:0)
Feeder Set: 30kgs- 12, 50kgs: 12, 55kgs: 10
Working Set: 80kgs- 12
Back-off Set: 70kgs- 10

Pronated DB Fly (Tempo- 2:0:2:0)
Working Set: 15kgs- 15, 12

Smith Flat Bench Press (Tempo- 2:0:2:0)
Working Set: 75kgs- 12, 9

Pec Dec Fly (Tempo- 2:1:1:2)
Feeder Set: 40kgs- 15 45kgs: 15
Working Set: 50kgs- 15 55kgs: 12

Machine Shoulder Press
Feeder Set: 30kgs- 13, 12
Working Set: 40kgs- 12, 50kgs: 8 + 4 partials

Machine Shoulder Hammer Press
Feeder Set: 30kgs- 10, 12
Working Set: 40kgs- 10, 8

Lying Cable Side laterals
Working Set: 10kgs- 20, 20

Cable Rear Delt fly
Working Set: 10kgs- 15, 12

Smith Close Grip Bench Press (Tempo: 2:1:2:0)
Warm Up: 30kgs- 10, 40kgs: 10
Working Set: 70kgs- 10,5,5 (Rest pause)

Straight Bar pushdown
Feeder Set: 40kgs- 12, 45kgs: 12
Working Set: 50kgs- 12, 10

Rope Pushdown
Working Set: 25kgs- 15, 12

Note: I think I am doing too much volume and too many exercises. This entire training plan is my experiment. I'll need to refine as I move along depending on how I recover.

Also, I have to salute the folks who share their detailed training plan here. It took me 20mins just to draft this thing. But, I'll keep it going.

I would definitely add a third work set for the rear delts. If they grow they can add a lot of pop to the upper back, and they build safety/stability for your pressing as well, and strengthen good posture.

Drop some of the feeder sets on later exercises. You are already totally warm, tissue-wise, so you only need to get neurology on board with the movement pattern you’re attempting - and the lighter/less stability it requires, less you need that. You could probably go to a single warmup/feeder on many of them with zero loss in preparedness for the work sets.

In general, you could probably pluck out 2 or even 3 redundant exercises here and still get a similar net training effect if the work set intensity is sufficient. You can train really hard, and you can train a lot, but you can’t train really hard a lot.

 

[jtmass]

I would definitely add a third work set for the rear delts. If they grow they can add a lot of pop to the upper back, and they build safety/stability for your pressing as well, and strengthen good posture.

Drop some of the feeder sets on later exercises. You are already totally warm, tissue-wise, so you only need to get neurology on board with the movement pattern you’re attempting - and the lighter/less stability it requires, less you need that. You could probably go to a single warmup/feeder on many of them with zero loss in preparedness for the work sets.

In general, you could probably pluck out 2 or even 3 redundant exercises here and still get a similar net training effect if the work set intensity is sufficient. You can train really hard, and you can train a lot, but you can’t train really hard a lot.

Every Push and pull day, I do rear delt warm ups (2-3 reps short of failure) before I start the work. (took that one from your book).

On feeder sets, you're right. and may be drop the Hammer shoulder press and another exercise from triceps.

 

[jtmass]

My trip to Ireland is on 7th April. Anyone here experienced or know someone who has carried gear in their check-in luggage? Is it even worth carrying? Should I try and source locally there?

 

[Hyde]

Every Push and pull day, I do rear delt warm ups (2-3 reps short of failure) before I start the work. (took that one from your book).

On feeder sets, you're right. and may be drop the Hammer shoulder press and another exercise from triceps.

Okay yeah if you are doing that frequent base volume for the rear delts, then yeah 2 hard work sets on top is probably fine.

 

[Dustin07]

I always log my workouts the next morning with my first cup of coffee. Lately I've been using the five3one app while lifting so it removes a lot of my memory requirements... I just flip open the app and log my workout the next day.

your volume is INTENSE. how old are you? Your session reminds me of when I was 30 on Jack3d (DMAA) LOL

 

[jtmass]

I always log my workouts the next morning with my first cup of coffee. Lately I've been using the five3one app while lifting so it removes a lot of my memory requirements... I just flip open the app and log my workout the next day.

your volume is INTENSE. how old are you? Your session reminds me of when I was 30 on Jack3d (DMAA) LOL

I have my training plan handy in an excel on the phone. I started noting the sessions down, but then, few days I train with a few other guys and it just all goes haywire. That is one reason, I haven't been able to assess my volume and recovery better. I haven't trained even for one whole week with my plan.

I don't even take 200mg caffeine.. lol and I am 35.. I got to tone my shyte down..

 

[Dustin07]

I have my training plan handy in an excel on the phone. I started noting the sessions down, but then, few days I train with a few other guys and it just all goes haywire. That is one reason, I haven't been able to assess my volume and recovery better. I haven't trained even for one whole week with my plan.

I don't even take 200mg caffeine.. lol and I am 35.. I got to tone my shyte down..

to each their own man, you'll find your groove and figure out how much volume is appropriate for you. I'm 39 now and am finally realizing how much I was overdoing it for years. That said, when my CNS was destroyed, my hypertrophy was far better. I've lost 2" on my quads with my lower volume I have these days but it is what it is lol.

 

[jtmass]

So. Touched down Ireland. I took all my stuff except for CJC and Humalog.

Will start training from Monday.

 

[Rocket3015]

So. Touched down Ireland. I took all my stuff except for CJC and Humalog.

Will start training from Monday.

Have fun, let me know how you like Ireland, I have never been there!

 

[jtmass]

Have fun, let me know how you like Ireland, I have never been there!

It’s my second visit. It’s a beautiful country and awesome folks..

 

[jtmass]

Checking in.. I haven’t been 100% on diet or training.

 

[SkRaw85]

Good
To see you again man. Still looking juicy

 

[Rocket3015]

Good to see you checking in. You look great, still in Ireland ?

 

[jtmass]

My traps have gotten bigger.. Irish beef is helping.. lol

 

[Rocket3015]

My traps have gotten bigger.. Irish beef is helping.. lol

Glad to hear it !!

 

[jtmass]

I am just doing 150mg test and 150mg primo per week. But, lifts have been really good.

Did 185kgs (407lbs) deadlift for 7 solid reps beltless and squats 145kgs (319lbs) for 8 reps beltless.

 

[Rocket3015]

I am just doing 150mg test and 150mg primo per week. But, lifts have been really good.

Did 185kgs (407lbs) deadlift for 7 solid reps beltless and squats 145kgs (319lbs) for 8 reps beltless.

Nice Numbers!!

 

[Hyde]

I am just doing 150mg test and 150mg primo per week. But, lifts have been really good.

Did 185kgs (407lbs) deadlift for 7 solid reps beltless and squats 145kgs (319lbs) for 8 reps beltless.

These sound like strong numbers for you if I am remembering right!

I also continued to make good training results on that combo this past cruise, along with some l-carnitine per usual, so I’m glad you are finding the same. Message me if you want to catch up and discuss anything.

Looking solid man.

 

[jtmass]

These sound like strong numbers for you if I am remembering right!

I also continued to make good training results on that combo this past cruise, along with some l-carnitine per usual, so I’m glad you are finding the same. Message me if you want to catch up and discuss anything.

Looking solid man.

Thanks Hyde.. I have never done number like these. I haven’t touched carnitine or MK. My schedule is been real crazy here taking care of my sister’s training, diet and my nephews along with office and client work. I’ll get back and do carnitine.

I’ll text you.

 

[Smont]

Thanks Hyde.. I have never done number like these. I haven’t touched carnitine or MK. My schedule is been real crazy here taking care of my sister’s training, diet and my nephews along with office and client work. I’ll get back and do carnitine.

I’ll text you.

Where you at bro, just checking up to see how things are going. Haven't seen you post lately

 

[jtmass]

Where you at bro, just checking up to see how things are going. Haven't seen you post lately

Sorry brother.. Was sick for almost 10days with sore throat and a bad stomach bug. Seems like many have been hit by the same kinda issue since 2 weeks or so. Locals say that it’s more or less an every year occurrence in Ireland.

Long story short.. Just started to train yesterday. I am a bit weaker and softer.. not feeling the same drive I had before. I just want to get back home and start my off-season well.

 

[Rocket3015]

Sorry brother.. Was sick for almost 10days with sore throat and a bad stomach bug. Seems like many have been hit by the same kinda issue since 2 weeks or so. Locals say that it’s more or less an every year occurrence in Ireland.

Long story short.. Just started to train yesterday. I am a bit weaker and softer.. not feeling the same drive I had before. I just want to get back home and start my off-season well.

You will get your Mo Jo back, I'm Sure!!

 

[Smont]

Sorry brother.. Was sick for almost 10days with sore throat and a bad stomach bug. Seems like many have been hit by the same kinda issue since 2 weeks or so. Locals say that it’s more or less an every year occurrence in Ireland.

Long story short.. Just started to train yesterday. I am a bit weaker and softer.. not feeling the same drive I had before. I just want to get back home and start my off-season well.

All good man, was just wondering where you been. Making sure everything was good

 

[jtmass]

Before everyone forgets me here..

I have been at 75mg/week test since last 4 weeks or so.

Monday I set a PR in deadlift: 180kgs for 11 reps
Today PR on Squats for 142.5kgs for 11 reps

Both lifts were beltless.. Starting to feel like a fugging animal, now that I am back to full training.

 

[Rocket3015]

Before everyone forgets me here..

I have been at 75mg/week test since last 4 weeks or so.

Monday I set a PR in deadlift: 180kgs for 11 reps
Today PR on Squats for 142.5kgs for 11 reps

Both lifts were beltless.. Starting to feel like a fugging animal, now that I am back to full training.

Glad you stopped by and great news on the training !!

 

[Smont]

Before everyone forgets me here..

I have been at 75mg/week test since last 4 weeks or so.

Monday I set a PR in deadlift: 180kgs for 11 reps
Today PR on Squats for 142.5kgs for 11 reps

Both lifts were beltless.. Starting to feel like a fugging animal, now that I am back to full training.

Awesome. Oddly enough I'm also only taking 75mg of test per week at the moment and just started raloxefine. But because I was so far out of the weights and calories were so low I'm gaining weight and strength rapidly as well

 

[jtmass]

Awesome. Oddly enough I'm also only taking 75mg of test per week at the moment and just started raloxefine. But because I was so far out of the weights and calories were so low I'm gaining weight and strength rapidly as well

Bud. I have not been keeping up with your log. Sorry. What happened to your fight? I couldn’t see the Fight Club thread you created as well.

How is your rebound going?

 

[Smont]

Bud. I have not been keeping up with your log. Sorry. What happened to your fight? I couldn’t see the Fight Club thread you created as well.

How is your rebound going?

Fight got pushed back, guy cracked a tooth and they couldn't get me a replacement on short notice. Now il looking at September or or early October.

I closed the thread and started a little training journal in the meantime, Just started lifting and eating more. Strength and bodyweight picking up fast.im going to try my hardest to stay under 200lbs to make the next cut easier and il start another log when I know more.

Il tag you in if you want. The log I'm doing currently is nothing special, just a training journal for me to track food and workouts

 

[jtmass]

Fight got pushed back, guy cracked a tooth and they couldn't get me a replacement on short notice. Now il looking at September or or early October.

I closed the thread and started a little training journal in the meantime, Just started lifting and eating more. Strength and bodyweight picking up fast.im going to try my hardest to stay under 200lbs to make the next cut easier and il start another log when I know more.

Il tag you in if you want. The log I'm doing currently is nothing special, just a training journal for me to track food and workouts

You have been dieting for quite a while that your body will just take in everything. And psychologically you’ll want more food too that the stress of being in diet.

Tag me in. I’ll try to be more active.

 

[Smont]

You have been dieting for quite a while that your body will just take in everything. And psychologically you’ll want more food too that the stress of being in diet.

Tag me in. I’ll try to be more active.

I was soo hungry lol, as soon as I knew the fight was off my appetite went through the roof, and I stopped lifting weights for a long while outside of a couple random exercises so when I started lifting weights a few days ago hunger kicked up again lol. Just starting to get it under control.

 

[Rocket3015]

Being able to eat, just makes life better!!

 

[Hyde]

Somebody smuggle some gear into Ireland and get this man some juice already

 

[jtmass]

Somebody smuggle some gear into Ireland and get this man some juice already

Hahaha.. Hyde.. just a few days more. I am back to India on 24th AM. First thing is to do a 1gm mega dose of test and Primo. Making up for lost time.

 

[Hyde]

Hahaha.. Hyde.. just a few days more. I am back to India on 24th AM. First thing is to do a 1gm mega dose of test and Primo. Making up for lost time.

See what 400/400 does for a while first! You are setting PRs right now on 75mg/wk; you are going to make some quality gains at 800mg for sure.

 

[jtmass]

See what 400/400 does for a while first! You are setting PRs right now on 75mg/wk; you are going to make some quality gains at 800mg for sure.

I was joking.. I’ll go as per our previous plan.. couldn’t even start that proper.. 150/150 Test Primo with MK/CJC, Carnitine and Slin

 

[jtmass]

This is my last weekend in Ireland. I can’t be happier to get back to base and start focusing on executing the plan 100%.

Today I am off to Dublin for a carnival. Made some good friends at the gym here. But, not going to miss Ireland.

 

[Rocket3015]

Safe Travels my friend !

 

[jtmass]

Safe Travels my friend !

Thanks Rocket..

 

[jtmass]

Something really awesome happened.

My squat video was posted by IFBB Pro Arash Rahbar on his IG story. It was just over whelming for me.

 

[SkRaw85]

Nice! That feels good eh!

 

[jtmass]

Nice! That feels good eh!

For someone like me who is a nobody, it was more than nice.. it was fukn awesome

 

[Hyde]

For someone like me who is a nobody, it was more than nice.. it was fukn awesome

“He’s gonna be somebodyyyyy!!!”

 

[jtmass]

“He’s gonna be somebodyyyyy!!!”

Just a few days more, Hyde. Can’t wait to see what we can do the rest of the off-season. I’ll be locked in.