JasonG's 2016 contest prep

[jasong]

Arms

v bar press downs 4x20

machine dips 4x6 with 3 sec decent

decline ez bar extensions 4x15
followed by
decline bench sit ups 4xfailure

seated db curls 4x10
followed by
hanging leg raises 4xfailure

ez bar preacher curls 4x15
followed by
seated calf raises 4x12

db hammer curls 4x10

15 intervals hiit topped up to 60 mins

thunderstorms all night, didn't stop. Didn't sleep worth shit. small neighboring towns are flooded. This morning was rough.

 

[jasong]

Just 60 mins fasted liss on stepmill today. I may do it again later today. Depends on how active I am.

 

[jasong]

Typed up a big update earlier on my phone and lost it. So anyway, couldn't sleep with a combo of no carbs yesterday and wife snoring like a beast. So I gave up at 3am and sent my update to my coach and ate. Planned on staying up until after training and then take a nap but didn't work out that way. Carb coma I guess. I'm 5 weeks out. Waist is down 1/4 inch from last week to 29 3/4. Weight didn't move much at all. Setting up a video shoot on a Sunday coming up but not sure if next Sunday yet. Local guy called Fck Genetix films competitors here in town. Does some cool editing so pretty excited about that. Something for my sponsor to promote me with also so win win. I'll share it here when we film it and he releases it.

 

[jasong]

Mid afternoon Leg session

Seated leg curls 4x12 with 25 partials at the end of last set

squats 4x8

Leg press 4x20
feet high and wide 10 reps then immediately went into feet low and close together for another 10

leg extension 4x15
First two sets leaning back a bit toes down with 2 sec hard flex at the top
Last two were heavy partials toes pointing up

HS deadlift machine/ did SLDL on that 3x12

adductor / abductor superset 4x15 on each

banded tibia raises
followed by
standing calf raises
4 rounds back and forth non stop

machine rope crunch
followed by
v ups
4 rounds back and forth non stop

Not a bad workout even with sleep all messed up last night. Definitely seeing a hit on strength though. Worked up to 405 on squats and felt too heavy. Form was shit so backed down last two working sets. Leg press felt great doing that combo. Deep tissue massage tomorrow. Get them weekly. That's my sponsor so it's pretty awesome I can get those as much as I want.

 

[jasong]

Chest and shoulders

flat db press 4x10

incline smith 4x8

machine fly 4x10 with 15 partials out of the stretched position end of every set

dips 4x20 need to get a dip belt

machine rear delt 4x15

seated db laterals 4x10 heavy swings/partials then last two sets dropped weight and did standing with full range of motion.

15 intervals hiit on eliptical and then continued on till 60 mins.

Felt pretty strong today after loading carbs Sunday morning. got the 140s on the flat db press for 10.

 

[jasong]

60 mins of fasted cardio on the step mill this morning. I'm adding 2 sessions of cardio this week. I'll do one of them later today after work. Then the second probably Friday evening.

 

[jasong]

Back

one arm bb rows 4x10

HS row 4x8

db pullover laying on the bench not across 4x10

rack deads 4x5

pullups 4x8-10

stretchers 3x10

standing calf raise 4x15
followed by
seated calf raise 4x10

15 intervals of hiit on eliptical topped up to 60 mins with liss.

Back is toast. Very good contractions and got a good pump this morning. Getting a little weak with the deads. I did 60 mins of miss on the step mill last night. Lower back was a little tight from doing step mill twice yesterday.

 

[jasong]

Chest and Delts

decline HS 4x10
supersetted with
machine rope crunch 4x15

db hex press 4x10

cable cross over 4x10

high incline hs 4x10

rear delt machine 4x15

seated db laterals 4x10
supersetted with
heavy db lateral swings 4x10
supersetted with
decline bench leg raises 4x15

15 mins liss eliptical followed by 45 mins step mill.

Kind of a restless night with night sweats. Overslept a bit so workout was pretty fast paced. Not a bad thing I guess to force a higher intensity to get things done but I still hate when that happens.

 

[jasong]

Arms

incline db curls 4x10

db hammer curls 4x10

preacher curls 4x10

v bar cable press downs 4x25

hoist machine dips 4x10

incline ez bar extensions 4x10

hoist machine crunch 4x25
followed by
standing calf raise 4x30 done ten reps then hold contraction for 10 sec 3x

15 intervals of hiit on eliptical topped off to 60 mins with liss

all arm exercises were hard squeezes on contractions and 3 sec negatives. Good pump today.

 

[jasong]

Did 60 mins on the step mill last night and 60 mins fasted step mill this morning. 4 weeks out tomorrow.

 

[jasong]

Down about 2 lbs this morning. Waist measures the same. Back has more detail. Had a good leg session.

Lying leg curls 5x15

Leg press 1pps 10 reps then add a pps just resting long enough to load rack and back at it. Made it to 10pps to where I barely got my 10

Squats 4x20

Leg ext 3x12

Sldl 3x12

Adductor / abductor superset 4x12 each

Standing calf raise 4x30 with 10 sec holds at each 10 rep point

Crunches
Followed by
V ups 4 rounds


Sent from my XT1575 using Tapatalk

 

[jasong]

https://youtu.be/WNOhgz5l9qg

There's a video of one of my squat sets.

Sent from my XT1575 using Tapatalk

 

[tenny]

looking really good J.....

 

[jasong]

looking really good J.....

Thanks Tenny. Getting there...

 

[jasong]

chest and delts

slight incline db press 4x10

incline HS 4x6

incline banded db fly 3x12

machine fly 3x12

rear delt machine 4x15

standing bb press behind neck then in front counts as one rep 4x10

db laterals 3x10 then ran down the rack starting at 40s down to 15s 6-8 reps per

15 intervals of hiit on eliptical topped up to 60 mins with liss

Still getting good pumps, energy is good. Adding 2 more cardio sessions this week and diet change is removing 25g carbs from meal 2 on training days and going zero carb on non training days. Removed 40g there in 2 meals. Adding 8g fats to those two meals that I dropped the carbs.

I'm pretty much ready from the front and sides. Just gotta get the back, hams and glutes in. Getting close though.

 

[RoyHobbs]

Home stretch man. Keep it up.

 

[jasong]

Home stretch man. Keep it up.

Yep time is flying by! Not much longer.

 

[jasong]

I did 60 mins fasted on the step mill and will be going back after work for another round.

 

[TeknoViking]

Nice video, legs look beastly!

 

[jasong]

Nice video, legs look beastly!

Thanks TeknoViking!