T Nation

Misterjaydubyoo's Progress


#1

Long time lurker on this site, first post. I figured since I view and utilize this site so much might as well start a log.

Some background info:

140 pounds in high school, now:

5'10"
205
~12-13 BF

PR Bench Press 450
PR Squat 500+
PR Front Squat 325x5
PR Deadlift 500 (at 175 pounds)

I herniated a disc some time back while doing deads, hence the reason my squat is not higher. I have just now gotten to the point where I can work heavy back squats in again. I am working on my core to strengthen my back. I haven't deadlifted since I added size, and have no intentions to do so in the near future.

Currently on a Yate's-style split, before was a Power.Hypertrophy Split

Now since the BS is outta the way:

2/3
285/510/85 (P/C/F) ---> 3945 Cals

Chest/Delts/Tris

Decline Bench Press
135#x10
185#x10
225#x6
280# x10
*no spotter to force reps or lift out, so I did some partials on last set

Incline DB Bench
70sx12
110sx8 + Partials

Flat DB Flyes
30sx10
60sx7 + Partials

HS Shoulder Press
90#x10
230#x6 + negative

DB T-Cups
25sx12
50sx10 + partials
*these are basically like a lateral raise, but I rotate the DBs like I am pouring out water to really nail delts

Incline DB Delt Raise
20s x6

Tri Pushdown
30#x12
72.5#x10
95#x11
*used v-attachment

Lying Tri Extension
80#x10
*very slow descent and deep stretch in long head

Machine OH Tri Extension
80#x10
110#x8


#2

Goals for 2011:

Reach 220 lbs
Squat 475 lbs
Add 0.5 inch to quads
Add .25-.5 inch to arms
Add .25-.5 inch on calves
Improve Rear delts
More lat width

Basically just add size!


#3

Hit with a pretty nasty sickness, so my last workout was not as intense as usual. Just took longer rest periods because I couldn't hardly breath.

Back/Bi/Calves

Pullover Machine
105#x12
135#x10
240#x11

Close Grip Pulldowns
85#x10
140#x10

Machine MTS Rows
100#x10
160#x10
*usually do Barbell rows, but definitely didn't have that in me today
*slow tempo, squeezed at peak

Wide Grip Cable Row
200#x8

1-Arm Hammer Strength Hi Row
45#/45# x10
100#/100#x10
*slow tempo and deep stretch

Rear Delt Flyes
60#x10
120#x8 + Partials

Incline DB Curls
45sx9

Hammer Strength 1-Arm Preacher Curl
25#/25#x10
50#/50# x12 (forced reps included)

Angled Calf Raises
60#x10
100#x13 + Partials

Seated Calf Raise
45#x10
90#x13
*I don't really like the seated calf raise machine we have, something about the platform puts my feet and awkward angles


#4

2/7
300/500/89.5 ---> 4005.5

Legs

Squat
135#x10
225#x6
325#x7

Front Squat
225#x6
*super super low, basically ATG

Leg Extension (1-Legged)
45#/45#x10/10
95#/95#x10/10 + Partials

Lying Leg Curl
80#x10
130#x9 + 1 forced rep

Seated Leg curl
30#/30#x10/10
60#/60#x9/9 + 1 forced rep

SLDL
165#x12

Standing Calf Raises (smith machine)
95#x12
165# to failure

Leg Press Calf Raises
180#x17 + partials


#5

2/8
280/480/102.5

Chest/Bi/Tri
1 minute rest periods

Decline Bench
135#x10
185#x10
225#x10
285#x11

Incline DB Bench
70sx12
115sx8 + Partials (last rep assisted)

Flat DB Flyes
30sx10
60sx9 + Partials

V-Attach Tri Pushdown
80#x10
100#x9

Lying Tri Extension
90#x9 + 2 forced reps
*slow rep tempo and deep stretch

Machine Seated OH Press
80#x10
120#x10 + Partials

Standing Barbell Curl
85#x10
120#x8

Incline DB curl
50sx6

HS Preacher Curl
25#/25#x10
50#/50#x12/12 (2-3 reps were forced reps)


#6

2/10
Back/Shoulder
1 minute rest periods

Pullover Machine
105#x10
135#x10
255#x10

Close Grip Pulldowns
85#x10
160#x8

Yates Rows
135#x10
235#x10
*I am still getting my form down on these....something doesn't feel right...I am used to doing them with a wider grip and more bent over, all while doing significantly more weight

WG Cable Rows
200#x10

DB Rows
80sx9
*changed angle slightly and focused on stretch/squeeze

Incline T-Bar Rows
135#x11

Standing Shoulder Press
95#x12
165#x9

DB L-Laterals
10sx10
25sx9

Cable Rear Delts
25#/25#x12


#7

2/11

Quads/Hams/Calves

Squats
135#x10
185#x10
225#x6
330#x6

Front Squat
230#x8

1-Leg Seated Machine Leg Press
115#/115#x10/10
235#/235#x8/8

Lying Leg Curl
80#x10
140#x10

Seated Leg Curl
60#/60#x10/10

Standing Leg Curl
25#/25#x12/12

Machine Leg Press Calf Raises
215#x20
275#x12 x 2 sets
115#/115#x12 + partials x 2 sets (single leg)

1-Legged Leg Extension
90#/90#x10/10


#8

2/12
Chest/Tri/Bi

Decline Bench
135#x10
185#x10
225#x6
295#x8

Incline DB
80sx10
100sx7

Flat DB Fly
30sx10
60sx7

V-AAtach Tri Pushdown
85#x10
115#x6/60#x7

Lying Ticep Extension
100#x10

1-Arm Machine Seated OH Press
60#/60#x10/10

Standing BB Curl
60#x10
100#x10

Incline DB Curls
40sx9

HS Preacher
35#/35#x12/12

Cable 1-Arm Reverse Curl
15#/15#x15/15

Tricep Rope Splay
42.5#x15

*Felt a little off today. Probably because I never lift unless I have been awake for 3+ hours, and today hadn't been awake but maybe an hour.


#9

2/14
Back/Shoulder

Pullovers
105#x10
135#x10
270#x7

Close Grip Lat Pulldown
85#x10
160#x9
*focused on keeping elbows tight and not swaying

Yates Rows
135#x10
185#x10
235#x12

Wide Grip Cable Rows
220#x10

Incline T-Bar Rows
45#x12
135#x13

Standing Shoulder Press
95#x12
175#x11

Seated DB Lateral Raise
25sx10
40sx11

Seated DB Lateral to Front Raises
20sx8


#10

2/15
QUADS/HAMS/CALVES

Squat
135#x10
225#x10
335#x7
*super deep reps, good form....may have had a chance at another rep on last set, but no spotter so didn't attempt....would have been brutally close

Front Squat
235#x8

1-Leg Seated Leg Press
255#x12/12

Lying Leg Curl
80#x10
150#x8

Seated Leg Curl
70#x9/9

SLDL
175#x10
*slowly bringing this up....no rush since I am allowing my lower back to get used to it

Seated Leg Press Calf Raises
215#x20
275#x20 x 3 sets
115# x 20/20 (single leg)

1-Leg Leg Extension
90#x12/12


#11

2/16

Chest/Tri/Bi

Decline Bench Press
135#x12
185#x10
235#x5
305#x9
*had 10th rep but couldn't lock it out

Flat DB Bench (Neutral Grip)
80sx10
*slow descent and deep stretch....never done these with a neutral grip, seemed to really target triceps

Cable X-Overs
30#x10
60#x10 RP x9

Cable Tricep Pushdowns
50#x10
95#x6/50#x7/25#x7

Deadstop Skull Crushers
100#x8
*triceps fried at this point with the short rest periods between sets

DB OH Press
75#x8
*slow rep tempo

Standing BB curl
85#x8
125#x8

DB Incline Curl
45sx7
*fought negative on each rep

DB Preacher Curl (Hammer Grip)
35sx10/10
*last rep was FR

1-Arm Cable Reverse Curl
20#/20# x7/7

Incline Hammer Strength Machine Press
240#x7
*very slow rep tempo....deep stretch, and squeeze at peak


#12

2/18
Back/Shoulder

Pullovers
105#x10
135#x10
270#x9

CG Lat Pulldowns
85#x10
160#x6/120#x7/85#x6
*really feel these in lats when I keep a slow tempo and focus on flaring out lats

Yates Rows
135#x10
225#x8
*opted to lower weight and focus on squeezing at peak for a couple seconds....really made a difference

WG Cable Row
220#x9

Incline T-Bar Rows
45#x12
145#x9

Standing Shoulder Press
95#x12
195#x5

Seated DB Lateral Raises
25sx12
45sx10

DB Front Raise/Lateral Raise
20sx9

Hammer Strength Hi Row Machine
200#x12
*fought negatives

OH Tri Extension Machine supersetted w/ Life Fitness Preacher Curl Machine
80#x10 + 30#x10
160#x10 + 60#x10
200#x7 + 90#x8



#13

Squat
135#x5
225#x5
340#x6
*kinda pissed off...I wanted to try for 7, but had no spotter so I didn't risk it...no more of that ish, I will get it or pinned next time...utter failure

Front Squat
240#x7

1-Leg Seated Leg Press Machine
275#x12/12

1-Leg Leg Extension
105#x7/7

Lying Leg Curl
80#x12
150#x9

Seated Leg Curl
80#x6/6

Machine LP Calf Raises
215#x20
295#x20x3

Angled Calf Raises
80#x3 sets @ 20-30 seconds each


#14

2/22

Chest/Tri/Bicep

Decline Bench Press
135#x12
185#x10
235#x6
315#x8

Flat DB Close Grip Bench
65sx8
*slow tempo to really feel in triceps

Cable X-Overs
15#/15#x10
42.5#/42.5#x12

Cable Pushdowns
50#x10
95#x10 + Partials

Deadstop Skull Crushers
100#x10 + 2 FR
*slow tempo to really feel stretch and stimulation...its hard to nail my long head, and a slow tempo is generally the only way I can

Machine OH Tricep Extension
120#x10
200#x5/80#x5

Standing BB Curl
85#x8
105#x8
*forearm tendon in left arm is strained, so I lowered weight....fought negatives all the way down

DB Hammer Preacher Curl
40sx10
*alternated reps with conventional grip and hammer grip....nice stimulation and pump from hitting the bis at diff angles within the set

DB Incline Curls
35sx12

K-Pipe Curls
25sx9/9


#15

2/23

Back

Pullovers
105#x12
135#x10
270#x10

Close Grip Lat Pulldowns
85#x10
160#x7

Incline T-Bar Rows
45#x12
160#x7

Wide Grip Cable Rows
240#x8/120#x8

HS MTS Hi Row Machine
200#x6
*I prefer the HS Machine where you load the weights manually and allows me to do more weight, but that was taken, so I settled for this one

Cable Rear Delt Cros Raises
30#/30#x6

Rear Delt Fly
130#x8

Seated Calf Raises
x50


#16

2/28/2011

Chest/Tri/B

Decline Bench Press
135#x12
185#x10
235#x6
320#x8

Flat Close Grip DB Press
70sx12
*fight negatives

Pec Deck
135#x12
210#x9

Machine Tricep Extension
100#x11

Deadstop Skull Crushers
110#x9

Machine OH Extensions
210#x7/100#x6/60#x4

DB Incline Curls
45sx8
*fight negatives

Hammer Strength Preacher Curl (1-Arm)
35#x12/12
35#x12/12 Rest Pause x5/5

K-Pipe Curls
25sx10/10
20sx10/10


#17

Lower back has been sore the last few days from moving, so in fear of resurfacing that demon, I decided to do a routine for legs I read from John Meadows. I didn't go extra heavy, as heavy leg presses stress my lower back. However, I didn't have to go heavy with this one.

Leg Press
270#x15 (3 second descent each rep and kept constant tension)
270#x15 (3 second descent, c.t.)/180#x10 (3 second descent, c.t.)/90#x25 (close stance, reg reps to target teardrop)
*massive burn and pain

Machine Leg PRess
335#x20 (c.t.)
355#x15 (c.t.) + 335#x5 (deadstop reps)
355#x10 (c.t.) + 355#x10 (deadstop reps)
355#x5 (c.t.) + 335#x 6 (deadstop) /275#x9 (deadstop)
*the deadstop reps murdered my quads...wow

Calf Raises (leg press Machine)
115#@60 seconds
95#@60 seconds x 2 sets
*should have increased weight, however very intense pump

Leg Curls
90#x10
100#x10
110#x10
120#x10

Cannot wait to start my bulk Sunday/Monday. I have been just kinda maintaining (I HATE that word) since I have been extremely busy moving into a new house. I will be all moved in this weekend and have the time to dedicate myself fully to a massive bulk.

Ultimate Goal: Reach a bodyweight of 220 or higher by end of summer, and still keep current leanness. Also, get towards 18" guns.


#18

I have been extremely busy buying/closing, moving in a new house that I have not dedicated myself to the gym and diet as much as I would like to the last month or two. However, now that I am moved in I am ready to re-dedicate myself 110%. Time to bulk.

Goals:
220 pound bodyweight at current leanness
18"+ arms
500+ squat
400+ front squat
add significant mass to long head of tricep

I have decided to try my hand at DC training for a while. I have it in a 3-way split now, but may opt to change to a 2-way in the future.

3/7/2011
375/495/94 (3 am shake included) ---> 4326

Chest/Shoulder/Tri

*working set is rest paused for about 15-20 seconds per rest pause

Incline Smith Presses (11-15 rest pause)
135#x10
185#x8
225#x5
275#x8/x2/x2/x2 + 20 second static hold
*14 rp

DB Fly Stretch
80s @ 60 seconds
*WOW insane pain

Standing Push Press (11-20 rp)
95#x10
145#x9/x2/x3/x2 + 20 sec static hold
*additional shoulder stretch @ 15 seconds....was feeling in core too much, I will find a better stretch
*16 rp

Deadstop Skull Crushers (11-20 rp)
70#x10
120#x9/x2/x1/x2 + static stretch @ 15 seconds (too much lat involvement, will change)
*14 rp

OH Tri Ext Stretch
100#@60 seconds


#19

3/8/2011

370/520/92--->4388

Back/Bi/Forearm

Close Grip Lat Pulldowns (11-15 rp)
40#x20
100#x8
160#x8/x3/x2/x2 + 20 second static hold
*John Meadow Lat Stretches at 60 seconds
*15 rp

Yates Rows
135#x10
185#x12
205#x10
*I can definitely row more weight, but my form is perfect on these to insure I feel it..I hold at the peak and get a good squeeze
*Incline T-Bar 45# stretch @ 60 seconds

Incline DB Curl (11-20 rp)
45#x5/x3/x2/x2
*bicep stretch @ 30 seconds...got to check form on these, felt too much in wrists

Hammer Curl
30sx15/15
*hard negative w/ 40s

This workout only took 30-35 minutes which is insane. I got to thinkin surely this isn't enough. But on the drive home I already felt fatigue and soreness kicking in. Today (Wednesday) I am sore in my chest, arms, back, and shoulders. I know DOMS is not the only indicator of an efficient workout, but I hardly get DOMS anymore so its cool to experience it from time to time.


#20

Well I decided that I was going to go higher volume since I respond to it well. I combined some principles from DC, BossHogg, John Meadows, Layne Norton, etc in my workouts. I have been killing it like never before both on diet and gym. I wake up every morning at 3-4 am to take a shake and go back to sleep. I am consuming just over 4500 calories. I'll start logging my workouts again today.

Current weight: 211.2