JasonG's 2016 contest prep

[jasong]

30 mins of fasted cardio on the death mill this morning. Weight is back to Sunday's baseline.

 

[jasong]

Today was back

Smith rows 4x8
Supersetted with
One arm cable row 4x6

Close grip pull ups 5x15-8

Rope straight arm pull downs 4x12

Hammer strength deads 4x8-6

Hyper extensions 1 set banded to failure then continued bw to failure

Tried mpa rows but doesn't work out with my height/bench.

Rope crunch/ v ups circuit 4 rounds

30 mins hiit on elliptical.

Messed up my calf. Never again putting a 1/2cc of 200mg/ml npp or anything else for that matter in there. F@$k!


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[02z06]

Good ol' calf injects. One time is about all it takes to learn that lesson lol. I had a month long syntherol run in them...worst thing I've ever done.

Logs looking good man!

What week of the program are you into now?

 

[jasong]

Good ol' calf injects. One time is about all it takes to learn that lesson lol. I had a month long syntherol run in them...worst thing I've ever done.

Logs looking good man!

What week of the program are you into now?

Yep never again! Ive done a cc of test e before and it was uncomfortable. High mg gear (for npp) dumb! It's calming down I think though.

I'm on week 7. I'm changing some things here and there for things that work for me better. I have to be careful with deads with my lower back and think I shouldn't be shrugging for example. Then adding stuff here and there. Pressing is lacking some with delts in the plan so I'll probably add a movement tomorrow.

Bailed on it huh?

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[02z06]

I did just wasn't having as much fun as with ft...and I like hitting legs with more frequency...they lost like an inch and I freaked lol.


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[jasong]

Damn not good. My legs are getting fried. I add adductor work though. Looks like extra hamstring work is coming soon.

 

[jasong]

This morning

Incline db press 5x12

Cable crossovers 4x12

Seated Smith behind neck press 4x15-8

Seated db front raise 4x12

Rear delt machine 4x15
Supersetted with
Spider crawls. Red mini band up/down 3x

Cable side laterals 4x12-10
Drop set at the end

4 sets of crunch machine

30 mins liss on the step mill. Didn't walk my dog last night so decided to throw an extra cardio session in this morning. Hopefully can train calves tomorrow.


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[jasong]

Arms today

Vbar press downs 5x10
Supersetted with
Fat grip db curl 5x8

Bench dips 4xfailure
Supersetted with
Fat grip ez bar curl 4x6

Fat grip hammer curls 4x8
Supersetted with
Decline ez bar extensions 4x12

Got through this pretty quick so added

Db preacher curls 3x10
Supersetted with
Db overhead extensions 3x10

Cable crunch and incline leg raises
Back and forth 4 rounds

30 mins hiit on elliptical

Calf is calming down and should be good with resuming training Sunday

Biceps are still pumped a few hours later from the igf lr3. Good stuff I think.


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[jasong]

30 mins of fasted cardio today. Looking forward to training legs tomorrow.

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[jasong]

Weighed 183.8 this morning. 11 weeks out. Waist down a quarter inch, arm and thigh no change.

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[jasong]

Legs today

Seated leg curl 15,12,9,6 then 25 reps

Leg press kept adding weight until I could barely do 10. Then drop 2pps 8 reps, same drop for another 8, then same drop for 25 reps. That was rough.

Smith squat worked up to a hard 8. Then after second set did two drops for 8 each.

Hack squat 3x8

Lower back was bugging me a bit so glute ham raises 3x15 instead of sldl

Standing calf raises 3x30 with holding the contraction for a ten count at each 10 rep point

Seated calf 3x10


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[chainheart]

jasong you're a bad mofo. keep the passion and don't let the log trail off like some members do. wish the best to you.

 

[jasong]

Thanks Chainheart!

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[jasong]

This morning:

Machine neutral grip chest: 5x8

Decline smith: 5x8-5

Incline hammer strength: 4x8

Flat db press: 3x8

V bar push downs: 5x10
Supersetted with
Over head extensions: 5x10

Bb front raise: 5x12
Supersetted with
Spider crawls: 5x up and down 3 times

Rope crunch machine
Supersetted with
V-ups: 4 rounds

40 mins hiit on elliptical



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[jasong]

45 mins fasted cardio on the step mill this morning. Fun stuff....

 

[jasong]

Back today

Meadows row 4x8 then 2x6

wide grip pulldowns 4x8

hammer strength deads 3x10
lower back has been bothering me in the morning this week but no issues today so did a few sets to see how it affects me

chest supported row 3x10

back ext 2x failure with bands then continue with bw to failure again

banded tibia raises
followed by
leg press toe press
4 rounds

rope crunch machine
followed by
incline leg raises
4 rounds

supposed to do hiit today but forgot my work shirt. So get to do it the next two days in a row.

 

[chainheart]

taking a personal poll jasong and thought i'd ask...
i always do my fair share of sub q injections and wondered if you are using them during your cycle or is everything deep muscle depot? i use 29G slin pins even in my quads as skin is quite thin there and rotate and rotate and rotate again.

 

[jasong]

taking a personal poll jasong and thought i'd ask...
i always do my fair share of sub q injections and wondered if you are using them during your cycle or is everything deep muscle depot? i use 29G slin pins even in my quads as skin is quite thin there and rotate and rotate and rotate again.

Only with helios so far. Guess that would be obvious though. I may try it next cruise. I use 27g 5/8 pins everywhere but I have 25g 1" ones left I save for glutes and ventro.

 

[jasong]

Chest and shoulders today. Program called for rest instead of a pump day but with precontest and still feeling good I didnt want to do that. So did my own thing.

Incline HS 5x12-8

Incline fly 3x12

Flat bench 4x12-8

Machine pec deck 3x12

Standing military press. In front then behind neck = 1 rep
4x10

Bent over laterals on machine 4x15-8

Cable laterals 4x10 pyramid up then set 4 ran the rack back down from 50 to 10

Machine rope crunch
Followed by
V ups
4 rounds

40 mins hiit


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[jasong]

Arms today

Fat grip bb curls 5x6-8

Fat grip db curls 4x8

Machine curls 3x20

Hammer curls 3x12

Rope push downs 5x8

Machine dips 4x8

Decline lying bb extensions w/ fat grips 4x8-12

Roman chair sit ups
Followed by hanging leg raises
4 rounds

Ab roll outs 3 sets

40 mins hiit on elliptical.

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