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  #31  
Old 04-15-2014, 03:47 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
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Quote:
Originally Posted by Commander View Post
Congratulations
Thanks!

Last night was the start of my week of tapering I am keeping the weights the same just reducing some reps and sets

Workout
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator
Barbell row 3/170 3/180 3/190
Pull up 10, 7
Pulldown 8/140
Bench Press 3/190 3/200 3/210
Decline Bench 9/165 9/165
Shoulder press (dumbbell seated) 3/65 3/67 3/70
dumbbell curl 6/45 6/45
Tricep pressdown 9/72 9/72

Serratus punches
Band face pull ext rotation
mini band pull apart
lying handcuffs
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator


Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine,5 g BCAA
Post workout: Post Protocol + 6 dumdum lollipops
1 scoop of protogen

Macros
355 carbs
95 fat
220 protein
3155 calories
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  #32  
Old 04-15-2014, 03:49 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Heavy legs (Squat week)
Foam rolling It, Quads and adductors, Lax ball SMR glutes
Bent knee Iron corsses, Worlds greatest stretch, rolling v stretch, frog stretch, mountain climbers, cossack squat, piriformis stretch, hip flexor stretch
Squat 5/175 3/200 1/225
Leg Press 1X9 520
Leg extension 1X6 220
Stiff leg deadlift 2X7 250
Lying leg curl 1X9 130
Calf raise 27/170, 20/260, 17/350
Front calf raises 2X10 235
Foam rolling It, Quads and adductors, Lax ball SMR glutes
Bent knee Iron corsses, Worlds greatest stretch, hold barbell on edge of bench hamstring stretch, frog stretch, mountain climbers, cossack squat, piriformis stretch, hip flexor stretch, quad and calf stretch

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
2 g beta alanine, 3 g creatine, 5 g BCAA, 6 g citrulline
Post protocol + 6 dumdum lollipops
1 scoop of protogen

Macro targets today (if you have a myfitnesspal friend me username templarfitness, also can find me on twitter @templar6767 and youtube under Jacob Templar)
355 carbs
95 fat
220 protein
3155 calories
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  #33  
Old 04-18-2014, 11:27 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Workout
Upper body warm up
Speed Barbell row 2X3 120, 2X3 130, 2X3 140, 2X3 135
Lat pulldown 3X10 140
Cable row 3X15 120
Standing Pulldown set 3X17 85
Shrugs 3X12 210
Machine lateral raise 3X18 65
Dumbbell shoulder press 3X9 50
Giant set (3 sets)
Band lateral raise 13 reps
Behind the neck shoulder press 13X50
Incline bench rear delt raises 24/8 19/10 14/12 9/15
Rotator and scapular conditioning
cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
2 g beta alanine, 3 g creatine, 5 g BCAA
Post protocol + 6 dumdum lollipops
1 scoop of Protogen
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  #34  
Old 04-18-2014, 11:33 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Limber 11 warm up
Speed Squat 3/135 3/135 3/145 3/145 3/155 3/155
Leg press 2X12 450
Walking lunge 14/85
Leg extension 2X18 115
Romanian deadlift 2X12 135
Lying leg curl 1X15 85
Single leg Seated leg curl 15/27
Calf raises 28/170 18/260 16/350
Front calf raises 20/30 20/20
Limber 11 as a cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
BB.com Post protocol + 6 dumdum lollipops
1 scoops protogen
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  #35  
Old 04-20-2014, 07:46 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Workout
Foam roll thoracic spine + posterior shoulder and chest
Sleeper stretch
Pec stretch
Roller angel
Band shoulder dislocator
Speed Bench 3/125 3/125 3/135 3/135 3/145 3/135
Incline press 2X12 70
Push up 12
High Single arm Cable cross over 1/19 25
Preacher curl 3X10 95
-superset-
Tricep pressdown 2X 12/65
cable curl 1X12 40
-superset
Tricep behind neck cable extension 1X15 35
Behind the back cable curl 2X16 10
-superset-
Tricep cable single arm pulldown 15/10
Serratus punches 11/25 24/12
mini Band pull apart
Mini band face pull + ext rotation
Foam roll posterior shoulder and chest
Tricep stretch + Bicep stretch
Band pec stretch
Band shoulder dislocator

Macros
Calories 3000
Protein 220
Carbs 315
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
5 g BCAA, 2 g Beta Alanine, 3 g creatine, 6 g citrulline
Post Protocol + 6 dumdum lollipops
1 Scoop protogen
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  #36  
Old 04-20-2014, 07:48 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
Newbie
 
Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default

Workout
Hanging leg raises 3X20 5
Machine Crunch 3X19 95
Cable crunch 3X15 72
Cable oblique rotations 2X15 22 lbs
Back hyper machine 2X15 100
6 30 yard 2007 Toyota Camry pushes

supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine, 240 mg caffeine, 5 g BCAA
Post workout: 18 ounces gatorade 2 g Beta alanine, 3 g Creatine, 5 g BCAA
1 scoop of Protogen

Macros
2915 calories
290 carbs
225 protein
95 fat
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