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JasonG's 2016 contest prep

jasong

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May 25, 2011
Messages
698
Yates HS low row 4x10 with triple drop set

cable low row 4x10

db pullover 4x10 with triple drop set

meadows row 4x10

HS deads from knees 3x8

machine rope crunch
followed by v-ups
4 rounds

10 intervals of hiit on eliptical topped to 45mins. Slacked on the cardio a bit today. Hiit is getting very difficult at this point. I'll be hitting an hour of liss later today.
 

tenny

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Aug 26, 2003
Messages
7,790
new pics J....????

i cant wait to tear your ass apart....:D

j/k


:cool:
 

jasong

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Joined
May 25, 2011
Messages
698
chest and delts

decline hs 4x10

incline smith 4x8 with triple drop at the end

flat db fly 4x10
supersetted with
hex press 4x6 shit got heavy here but kept trying. Probably should have had a little bit light db to go into these with instead of the same one.

rear delt machine 4x25 with a drop at the end

behind neck smith 4x10

db laterals 4x10
supersetted with
db front raise 4x10

machine crunch 4x20

60 mins liss on step mill.

Not feeling too great again today after this. Just went and got some poweraide zero and feeling better though. Seems like I needed to replace some electrolytes.
 

jasong

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May 25, 2011
Messages
698
arms

*triset
v bar ext 4x12
v bar bent over ext 4x10
dips between benches 4xfailure

lying ez bar ext 3x10

*triset
cable ez bar curls 4x8
db curls 4x8
cable ez bar reverse curls 4x8

underhand pulldowns focusing on biceps 2xfailure

crunches 3xfailure
followed by
hanging leg raises 3xfailure

30 mins MISS cardio on step mill

overslept again so did my cardio at a steady state but higher intensity for the time that I had. I'll be doing an hour again after work.
 

jasong

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May 25, 2011
Messages
698
60 mins fasted on the stepmill. I have a deep tissue massage and a busy day with daughters homecoming this evening but going to try and get another session in later if I can. It will be the same tomorrow, then a legs, push, pull over Monday through Wednesday.

Sent from my XT1575 using Tapatalk
 

jasong

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May 25, 2011
Messages
698
Legs

lying leg curl 4x12

leg press 4x20 10 reps legs high and wide/ 10 reps low and close together

hack squat 3x12

leg ext 3x15 with drop set and hard stretch after

glute ham raise 3x12

adductor / abductor superset 3x15

standing calf raise 4x12
supersetted with
seated calf raise 4x10

machine crunch 4xfailure
supersetted with
leg raise 4xfailure

60 mins step mill in the evening. Carb loaded yesterday starting before this session and through the day. First meal made me look pretty full and dry still then after that started spilling later in the day. So Saturday morning I will see how well I pump before any carbs and then add very slowly and conservatively so I don't spill.
 

jasong

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May 25, 2011
Messages
698
Push

neutral grip chest machine press 4x12 with triple drop

HS incline 4x12 with triple drop

machine fly 3x12

cable crossover 3x12

machine rear delt 4x12 with triple drop

seated db laterals 4x10
supersetted with
db front raises 4x10

rope overhead ext 4x12
supersetted with rope press downs
4x8-10

machine crunch 4xfailure
supersetted with
v ups 4x20

60 mins stepmill. I'll be going back for another cardio session in the evening. May try hiit depending on energy levels.
 

jasong

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May 25, 2011
Messages
698
Pull

HS low row 4x20

cable low row 4x15

rope straight arm pull downs 4x15

machine pull down 4x15 starts close and pulls down wide like doing a double bi shot

close grip pull downs 4x10

machine crunch 4x25

15 intervals of hiit topped to 45mins on the eliptical

I went high reps to get a good pump in my back. Energy pretty low. This was my last cardio session as well. I'll just be walking my dog in the morning and practicing posing until I head out Friday. I'll get pics posted up pre show and show pics.
 

RetiredArmy0513

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Jul 21, 2016
Messages
705
Good luck man... Hope all goes well for you this weekend. Is the last week as bad a everyone says? Just curious how you mentally prepare for this when you are probably exhausted


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02z06

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Apr 5, 2014
Messages
472
Kick some ass man!! Just ride these last few days out - and get us some bad ass pictures


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jasong

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May 25, 2011
Messages
698
Good luck man... Hope all goes well for you this weekend. Is the last week as bad a everyone says? Just curious how you mentally prepare for this when you are probably exhausted


Sent from my iPhone using Tapatalk
Thanks man I appreciate it. I would say the last 4 weeks are the toughest and the last one isn't the hardest out of those 4 if that makes sense. The work is done by Wed and its just relaxing and keeping stress down after that. Going no carb for a few days in a row I guess is rough but energy expenditure isn't as high. Plus knowing the finish line is about there helps.
Kick some ass man!! Just ride these last few days out - and get us some bad ass pictures


Sent from my iPhone using Tapatalk
Thanks man, will do! I'm sure there will be some on fb pretty quick. But I'll update here as well This photographer does video as well so debating on that too. Seems like a better production than the midway, mayhem etc.

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jasong

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May 25, 2011
Messages
698
Well I ended up 1st in masters over 40. 3rd middle weight open. Winner of middles took the overall. A little surprised at that but he looked great. I could have been a little tighter but I'll continue to improve. Overall very happy. Definitely need to practice posing. Said that last year too but seriously, shit I think that screwed me a little this time.

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jasong

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May 25, 2011
Messages
698
4ab1b6ee443d1c1237c51caf30c3a586.jpg


IMG_20161015_084330.jpg

IMG_20161015_164144.jpg

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jasong

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May 25, 2011
Messages
698
I'll get more up once I get them from the photographer. Posing video was taken down right away for copyright infringement with the music.

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TeknoViking

Featured Member / Kilo Klub
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Way to go man you looked great! Congratulations!
 

jasong

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Joined
May 25, 2011
Messages
698
Thanks guys. I am doing my next show in May here in Wichita, then the Muscle Mayhem in KC in June. Thinking about a third show in November next year out in Colorado. So with May not too far away I just plan on keeping conditioning tight and making improvements to chest, capping my delts, and improving my v taper based on judge feedback. I will continue to improve my conditioning as well. A little better conditioning in the rear, improving posing and wearing the sides of my trunks higher would have gotten me first in the open according to 2 of the 3 judges that responded so far.
 

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