JasonG's 2016 contest prep

[jasong]

45 mins fasted on the step mill this morning. Tracking for a good weight loss this week.

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[jasong]

Weighed in at 179.8 this morning at 10 weeks out. Waist is 31 1/4 down another 1/2 in. Arms and quads slight loss but I'm not measuring down to the 1/16th.

Still feeling great. Energy levels still high. I'm getting pretty hungry at times but doing a good job staying busy. There's bananna bread, brownies and tons of junk on constant supply from the family, but really no cravings this time. I feel if I can't get into great condition then why waste my time doing this.

 

[jasong]

Legs today

lying leg curl 4x10 1.5 reps on these

Squats sets of 6 until I could barely get 6. Ended up with 455 for a very tough 6.

close stance leg press 3x15

leg ext 3x8 with a triple drop on set 3

bb sldl 3x8

adductor and abductor 3 sets of each 12-15 reps

standing calf press 6 reps with a 10 second hold then 20 half reps focusing on the stretch. 3 sets of these

seated calf 3x10

rope machine crunch
followed by
incline leg raises
3 rounds

legs are toast....

 

[jasong]

This morning was:

banded HS flat press 4x8

incline smith press 4x6

slight incline db press 4x6

dips 2xfailure

v bar press downs 4x10
supersetted with
close grip pushups 4xfailure

rear delt machine 4x15
supersetted with
spider crawls 4x up and down the wall 2x each time

db laterals 4x15
supersetted with
spider crawls 4x up and down the wall 2x each time

close grip pull ups 4xfailure

40 mins of hiit on the eliptical

Pretty fast paced training session considering all the volume. Took around an hour.

 

[jasong]

45 mins fasted cardio on the stepmill.

had a diet change to keep things moving at a good pace. Dropped out 50g carbs and 16g of fat out of my training day meals and 16g fat from my non training day.

Can't believe I'm at this weight already.

 

[jasong]

Back this morning

Banded one arm barbell rows 5x8
Supersetted with
Tbar rows 5x6

Sucking air now

Low pulley rows shoulder width grip 4x8

Wide grip pull down with hard stretch 3x8

Arm pull downs supinated 3x10

Lower back is bothering me again so bailed on banded hypers

Straight arm rope pull downs 4x12

Lying leg curls 6x10

Rope pull down abs machine
Followed by
V ups
4 rounds

40 mins hiit


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[jasong]

This morning was

machine chest press neutral grip 6x10

cable cross overs 4x12

6 ways 4x10
supersetted with
neutral grip delt machine press 4x6

rear delt machine 4x15
supersetted with
banded rear delt pulls 4x15

smith upright rows shoulder width grip 3x10

standing calf raises 4x6 then 10 second hold after the 6th rep followed by partials out of the bottom with hard stretch for 20 reps

lying crunch bench
followed by
hanging leg raises
4 rounds

Went through mandatories posing

30 mins liss on the step mill

 

[jasong]

arms today

hammer strength machine curls 5x10

db hammer curls 4x12

barbell curls 4x10

rope push downs 4x10
supersetted with
dips between benches 4xfailure

smith machine banded JM press 4x10

banded tibia raises 4xfailure
supersetted with
seated calf raises 4x15-10

rope crunch machine 4x12
supersetted with
v-ups 4x15

40 mins hiit on eliptical

Slept like shit with the storms. I have a husky that freaks the ef out whenever it thunders. Still had a great workout, but cardio was a grind.

 

[RamboStallone]

Very thick, nice! Jealous of that leg thickness, good work bro. I'll be following along.

 

[jasong]

Very thick, nice! Jealous of that leg thickness, good work bro. I'll be following along.

Thanks Rambo! Been working really hard on my upper body this year. Hopefully I uncover some good improvements at the end. Legs just want to grow. Conditioning will be much improved.

 

[chainheart]

45 mins fasted cardio on the stepmill.

had a diet change to keep things moving at a good pace. Dropped out 50g carbs and 16g of fat out of my training day meals and 16g fat from my non training day.

Can't believe I'm at this weight already.

do you feel like helios is doing anything noticeable with fat loss or is it hard to tell? are you doing it two weeks on then two weeks off?

 

[jasong]

do you feel like helios is doing anything noticeable with fat loss or is it hard to tell? are you doing it two weeks on then two weeks off?

Spot fat loss probably not, but it is working very well in general. But I will say 40mcg of this stuff feels like 150mcg of any liquid I've ever gotten. I haven't gone quite up to 80mcg yet. I'm doing 1 week on, 1 week off. Off week is ecy stack (bronkaid, caffiene, yohimbine). I have some clen pills I will be switching to that I got from a sponsor here the final month.

 

[jasong]

176.4 this morning. Just made middle weight. Fasted cardio 45mins after some coffee. I check in tomorrow so I will be even lower. I will be having a longer skip load I think tomorrow. Freaking starving at times but I'm embracing it much better this year. My step son, who I call Betty Crocker, bakes shit constantly but it isn't affecting me this year. Well except when I saw bananna bread on the counter haha. I was thinking you mother fxxxer! But there's really no temptation and handling well. Getting into great condition is much more important to me than a minute of pleasure from food.

 

[chainheart]

damn you jasong. i haven't thought about home baked banana bread in maybe two or three years.

 

[jasong]

damn you jasong. i haven't thought about home baked banana bread in maybe two or three years.

He just made chocolate chip cookies. I think he does this to torture me! I don't think he even eats them. The other kids and wife do. It used to piss me off, but now I could care less as long as I don't wake up to not enough eggs. Pretty much just doing egg whites most days so it's not affecting me so much. It also helps doing skip loads on Sundays. Really looking forward to that tomorrow!

 

[jasong]

Well didn't drop any more weight yesterday like I thought I would. But I guess I didn't do much after morning cardio except chores around the house. It was rainy all day so I wasn't very active. So 176.4 is my ending weight for the week. Still pretty good drop for an ecy week. Measurements are the same except waist went down 1/4 inch. 31 1/8 now.

Had some kodiak cakes with banana after doing my pics and measurements. Woke up around 6am. Must have been really anticipating that meal! Let that digest for a few hours and went to train legs.

lying leg curls 4 sets 12, 10, 8, 6 after warmups

box squats 5x5 got up to 455. Did box squats to hopefully save my back for deads later in the week.

banded leg press 4x12

walking db lunges 3x10 each leg

leg ext 3x15

sldl 3x20

abductor 3x15
adductor 3x15

standing calf raises 15 reps with 3 sec holds then drop half the weight then repeat for 10 reps with 3 sec holds. 6 sets of this. Calves were destroyed

Figured that was enough for today. I'll hit abs hard tomorrow morning.

 

[jasong]

incline hammer strength sets of 12,10,8,6 after warmups

flat db press 4x8

incline db fly 3x12

rope push downs 4x10
super setted with
hammer strength lying press (supposed to be floor or pin press but racks were taken. Mimicked the range of motion with this 4x8

rear delt machine laterals 4x15
supersetted with
banded rear delt pulls 4x10

rope crunches
followed by v-ups
4 rounds

15 rounds of hiit on eliptical (33:30mins) then liss until 55mins

 

[jasong]

Fasted cardio on the step mill today for an hour. I know it's not accurate but the machine said 680 calories. I feel it's going to be a very hungry day!

 

[jasong]

HS low row supinated grip 4x10 with triple drop at the end

one arm banded bb row 4x10

stretchers 4x10

single arm pulldowns supinated at the contraction 4x12

rack deads 3x10,10,5 cut these a little short don't want to push my lower back and be all out injured again. Feels a bit stiff in the morning

seated leg curls 6x10

rope crunch
followed by
v-ups
4 rounds

15 rounds of hiit on eliptical followed by 15 mins of miss (50 mins)

 

[tenny]

any fresh pics J.....????