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Old 08-15-2009, 06:17 PM
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Default Becoming a Monster - Last year PhD

After seeing Jeremy's journey last year and seeing his contest pics, I got extremely motivated to start a new training journal. Thanks for the motivation brother. So far in my bodybuilding, my strength has been my ability to get very good conditioning, but I am naturally not a big individual and have lacked the overall mass I need in my back and upper body. And after my last cut I knew I needed to fix this. At the end of my last cut I was 165 and had a lot of striations. But I bulked up to 200 pounds and am now back down again to 190, and am big for my size and fairly lean. Id say at 180 I will be really lean. My main goals the last several months has been to focus on increasing all my lifts. I am on a daily undulated periodized split, training for strength one day, hypertrophy the next, and power the next.

Bench - Right now my max bench as of a month ago was 320 pounds, so my goal yesterday was to hit something I could hit for 3 X 5, and the last set rep it out

135 X 10, 185 X 6, 225 X 4, 255 X 1, 270 X 5 (this was very easy so I went up to 275), 275 X 5, 275 X 7

Close Grip Bench

185 X 6, 195 X 8, 205 X 9

Incline Bench

135 X 10, 185 X 8, 205 X 9, 215 X 5

Thats a typical strength day, everything is full range of motion, I don't use partial reps because they are inferior for muscle growth.

My goals right now are to cut back down to 175 and assess my gains from there. Its my last year in my PhD program in the Florida state muscle lab, and Id like to make it my best year of training and dieting ever.
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Old 08-15-2009, 07:58 PM
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Very nice buddy! Great lifts for your weight and body comp. I look forward to following this..

Do you have any plans after your dr. is done?
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Old 08-15-2009, 08:39 PM
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I will definitely be following along Prez. Nice strong bench!

Tell us, how did the bulk go? I don't believe I ever heard you mention it in any old posts. The last pictures I saw of you in the old journal were probably when you were around 165 and pretty darn ripped! Just curious how fast your were packin' it on, routine, etc.
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Old 08-15-2009, 08:51 PM
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LOCKED AND LOADED...ready for this...great to have you back Jacob
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Old 08-15-2009, 09:19 PM
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Ben,

thanks man. Great question. Honestly I entered school to enhance our overall knowledge of what it takes to become huge, monstrous and shredded, so once I get my PhD Id like to make sure I keep doing research along those lines. I am either going to go into industry where I can research or a post doc or faculty.

Commander, it took me about 5 months. My body kind of wanted to put on weight cause I had been dieting too long. But I finally feel like I went to a new level on my muscle mass. As always my legs and calves got bigger, but this time my shoulders and back actually grew as well, so Im real interested to see what it all looks like at the end of this cut.

thanks for your support guys! Im also getting ready to get prolific on abc writting again.
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Old 08-16-2009, 03:21 PM
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Today was heavy shoulders, triceps.

Seated Military press, again pressing to the upper chest

95 X 10, 135 X 10, 180 X 5, 180 X5, 180 X 6

Close grip upright rows

105 X 3 sets X 8 reps

Parallel Dips

Bodyweight X 10, 45 pounds X 10, 90 X 10, 100 X 8, 105 X 6

Bent over lateral raises 30 X 12-15 for 2 sets, and 35 for 12
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Old 08-16-2009, 08:16 PM
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Quote:
Originally Posted by President Wilson View Post
Today was heavy shoulders, triceps.

Seated Military press, again pressing to the upper chest

95 X 10, 135 X 10, 180 X 5, 180 X5, 180 X 6

Close grip upright rows

105 X 3 sets X 8 reps

Parallel Dips

Bodyweight X 10, 45 pounds X 10, 90 X 10, 100 X 8, 105 X 6

Bent over lateral raises 30 X 12-15 for 2 sets, and 35 for 12


Did I read that correctly...dips with bodyweight +105 lbs x6??!! OMFG dude lol. Excited to follow along, goodluck!
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Old 08-16-2009, 09:23 PM
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Quote:
Originally Posted by Achillesreborn View Post
Did I read that correctly...dips with bodyweight +105 lbs x6??!! OMFG dude lol. Excited to follow along, goodluck!
Thanks man! I appreciate it! I have been working real hard on my dips and pullups this summer. On my hypertrophy days I have been doing 5 sets of 20 bodyweight dips with 1 minute rest, and then been going real heavy on my heavy days

The last 6 months I have been training in a dungeon for a gym. Basically all it has is a squat rack, barbells, and a matt for deadlifts, a weight belt and a dipping station. I needed to go back to my roots. Heres what it looks like

http://www.facebook.com/video/video....subj=616781070

SO tonight I went back in and just did stuff to bring out my conditioning.
5 Xs 10 pullups with 1-2 minutes rest, 500 pushups, sets of 25 with 30 seconds rest, and then 10 sets of dumbell curls, 40 pounds the first 4 sets X 10, and 30 pounds the last 6 sets, 1 minute rest
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  #9  
Old 08-17-2009, 01:57 AM
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Go to work, brother!
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Old 08-18-2009, 05:24 PM
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Heres my legs and deadlift workout

squats

135 X 10, 225 X 8, 275 X 2, 305 X 5, 305 X 5, last set I reped it out at 10

deadlifts - about 6 weeks ago I hit 460 on deadlifts (the video I posted above), but I know I can hit more. But I am working off a 470 deadlift max. So today I wanted to hit 3 sets of 8 with 76 % of my 1-RM. That comes out to 357. so heres how I did it

deadlifts

355 X 8, 360 X 8, 360 X 8, rack pulls 375 X 8

355 felt real light, so I think my max must be going up. I filmed it so I could check out my form, and I still need to get my hips more involved.

http://www.youtube.com/watch?v=aYG7jS8bhMA


Good mornings

145 X8 X 2 sets

Pullups

4 sets of 10 reps, 1 minute rest

Bent over rows, 3 X 135 X 12 reps

Pretty nauseating workout
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