Approved Log From shit to fit my Training Log

[going2cycle]

I got it after I had complications from Covid 3 yrs ago to make sure I was healthy enough to continue to bb. So I spent a ton on blood work, echos, calcium score etc. Obviously I know test aren’t the be all and anything can happen at anytime in the sport, hobby, pageant show whatever you want to call it but so far all test have always came back spot on.

Yea COVID threw me off too, dropped a ton of weight.
HOpefully you can take a pro show in 2025

 

[Jfrost89]

I'm glad that you're being honest about the assisted dips
nothing wrong with that since you're doing the super slow negatives

Honestly, I feel it way better bc it’s controlled and I can sit deep in the stretch for every rep without risk of injury. I use like 110lb assistance. The first 2-3 reps you’ll think it’s way to light but if you go super slow like 5-6 count negative with a 2-3 count as deep as you can get in the hole then explode up by reps 6-8 you’ll think you won’t get 10 and sometimes you won’t. I’m all about slow negative with full ROM and pauses in the stretch.

 

[going2cycle]

Honestly, I feel it way better bc it’s controlled and I can sit deep in the stretch for every rep without risk of injury. I use like 110lb assistance. The first 2-3 reps you’ll think it’s way to light but if you go super slow like 5-6 count negative with a 2-3 count as deep as you can get in the hole then explode up by reps 6-8 you’ll think you won’t get 10 and sometimes you won’t. I’m all about slow negative with full ROM and pauses in the stretch.

the negatives are the best and with a tight up top hold which I like
you look great so muscle bellies are tight

 

[25homes]

242lb this morning

Abs, calves and cardio

Abs (superset)
3 rounds
Rope crunches - failure increase weight each set

Planks - failure

Straight leg crunch - 1xfailure (legs straight out crunch up until you feel your bottom ab contract)

Hyperextended sit ups on a bench (lay on a flat bench and let you shoulders hang off the edge. Stretch you abs as far as you can for a 3 count then crunch up until you feel your bottom ab contract)

Calves
Life fitness seated leg press - sets of 10 working up until you can’t get 10 anymore then do a dropset back down to your starting weight

Seated calf raise - 1min set (set a timer and move the weight whatever speed you want as long as you are going through the full range of motion and don’t set the weight down regardless of how far you can move the weight until you reach 1min)

(I used 2 45s and 2 25s) for reference

My pre cardio supps.

Lean Bru

 

[ballin2504]

Normal training day diet
Pro 330, Carb 340, Fat 70 Cal 3310

Push
Crucifix cable cuff side laterals - 3x15-20 with a triple dropset on the last set

Incline hammer press - 1x6-10, 1x12-15

Flat machine press - 1x6-10, 1x12-15

Pec Dec fly - 3x15-20 slow negatives with a 3 count in the stretch

Assisted dips - 3xfailure (add plenty of assistant so you get atleast 12 reps on every set I leave the assistance the same for all 3 sets. Super slow negatives with a deep stretch)

Single arm overhead cable extension - 3x15-20

Straight bar cable push down - pyramid set (start at a light weight do 10 reps on every plate increase by one plate each time for 5 plates then drop back down 10 reps on every plate all one set)

That’s a great training day

 

[Jfrost89]

242lbs this morning after 2 low days due to work.

 

[GHgut4life]

242lbs this morning after 2 low days due to work.

you look great at 242 thats legit THICK! wow
you really can go pro bro for sure

 

[Jfrost89]

High day yesterday before 2 more low days since I’m working another 48 so I should be primed to eat a ton of food on thanksgiving.

 

[25homes]

Great job

 

[GHgut4life]

High day yesterday before 2 more low days since I’m working another 48 so I should be primed to eat a ton of food on thanksgiving.

your legs CRAZY bro @Jfrost89 best thickness

 

[Jfrost89]

your legs CRAZY bro @Jfrost89 best thickness

It’s a work in progress. Still need more hamstring and glutes. It’s hard to grow big legs at almost 6’3.

 

[GHgut4life]

It’s a work in progress. Still need more hamstring and glutes. It’s hard to grow big legs at almost 6’3.

i can tell you, you're already on top 5% bro impressive

 

[SteveSmi]

you did great on this update the legs look huge

 

[Mobster]

High day yesterday before 2 more low days since I’m working another 48 so I should be primed to eat a ton of food on thanksgiving.

Now those are quads!!

 

[Jfrost89]

Trying to keep a tight waist and wide shoulders. I don’t have the size needed yet but I will control what I can and that’s keeping a tight waist and a crazy v-taper!

 

[CEO]

Bros I like your mentality on things
sometimes it takes a scare to change our perspective

 

[ROIDDERS]

glad that you're okay from the complications of covid
I did have a few relatives die from it

 

[chesty]

you really do a great job of taking care of yourself
and you monitor your blood work like a hawk

 

[Ulter]

not too many bodybuilders take their health that serious
it shows that you really care about yourself

 

[e2]

I agree with you about the assisted dips
and yes you can get injuries getting careless