Nationals Prep!!

[1day]

:clap: good solid size dude

[Big_J]

All comments welcome.. good or bad haha, i mean this is bbn isnt it!

Good size Big_J but you do have a problem with your chest (same as your brother did/has) it's lagging behind and you may have problems getting it up to speed with the rest of your upper body, I say this because you have massive front delts and most likely knowingly or not use them in your chest workout more then your chest.

Yea its a serious problem which im trying to fix.. possibly lay off working out shoulders for a while? and ive been trying to keep back planted to bench and not protract shoulder blades when extending the bar :?

so not to sure what to try next? maybe jst alot slower more controlled movements?

what do you guys think is a good remedy

[gazza]

not wrong about your arms mate, back double bis looking good :wink:

[Small]

not wrong about your arms mate:

as andrew touched on his shoulders are huge-but i often think his biceps almost overpower his delts. very impressive @ 19 nonetheless :nod:

[Big_J]

4/3/2009

Back today!

Wide grip pull ups (bw) - 12 - 10 - 10

T-Bar rows- 15 x 60kg, 12 x 80kg, 12 x 80kg

Wide Grip lat pulldown - 15 x 40kg, 12 x 50kg, 12 x 60kg

Close grip lat pulldown - 15 x 30kg, 12 x 40kg, 12 x 50kg

Ran outa time to complete workout.. optimal would have been 18 sets, and would have been really happy to get 3 more out on the seated row.. all and all a okay workout, nothing to be stoked about tho

A guy that goes to les mills city told me that moe told him or sumthing along those lines that he (moe) does 1000 reps a day on whatever bodypart hes training.. thats insane if true!!

[Big_J]

5/3/09

Chest - Went lighter on the weights and more controlled reps, trying to use my chest and not my shoulders, also cause my shoulder is sore, but wasnt to bad today

Incline db press- 30 x 15kgs (warm up), 12 x 25kgs, 15 x 25kgs, 10 x 30kgs

Pec Dec machine - 12 x 60kgs, 12 x 72 kgs, 12 x 86kgs

Shoulder hurt on first set with the full extension, 2nd and 3rd sets i shortened the range of movement and it didnt hurt at all, still felt in the chest altho not sure if im selling it short decreasing the range of movement

Flat db press - 15 x 25kgs, 15 x 30kgs, 20 x 30 kgs

Felt good only slight pain in shoulder whn putting weights down

And tht was my workout haha, would have liked to have done a few cables, altho next week i might just stick with these 3 exercises and increase sets to 4 or 5 as they worked well with shoulder

[Matrix]

Good mass gains Big J. Its good to see you prioritizing your weak points as this is really important for bodybuilding. Many times a smaller,symetrical physique will beat a larger, less complete one.

For the shoulder soreness on certain exercises, its sounds as though you may need to bring up your shoulder stability and improve your rotator cuff strength.

Personally I do a series of shoulder prehab exercises before chest and shoulder days. These exercises I use to improve the joint stability and as an all round shoulder warm up.

I start with cable eversions, then move on to incline shrug and retractions/protractions, and then incline front raises, side raises, extensions and cubans all from a shoulder retacted position. You could also try press up plus's before chest day. I have found these to be really effective in reducing/eliminatind shoulder pain from an old footy injury.

Hopefully this may be of some help. If you need to find a link on how to perform some of these exercises, there are some good ones at" Diesal Crew "on You Tube under shoulder rehab etc. Best of luck for an injury free run to the Nationals and good on you for posting!

[Big_J]

Cheers matrix!! will deff check them out

Didnt really do sum shoulders today haha, more like 3 sets of light light side lateral raises and light light 2 sets or shoulder press

then jst sum shrugs which were really good with straps.. first timer

So hope can get sum traps over the next few months

[deeepsouth_nz]

Perhaps stay way from any anterior raises or similar for your shoulders also....I only ever do laterals and rear raises (not even shoulder presses either) as my front delts grow too rapidly

[Big_J]

Ah yea that could be it.. usually do 3 sets anterior raises and then 5 sets shoulder press :doh:

Will ease back on it all and focus more on the sides and posterior

Cheers mate

P.s weekend no training and tons of binge eating..

[Small]

My 2nd and last attempt possibly at a journal if this one fails like the last :pfft:

Aiming for double digits on the pages, instead of the double i got last time!! haha

means you must do things called UPDATES :pfft:

[Big_J]

Yea and here it is

Monday 9/3/09

Back

Wide grip pull ups (bw) 12, 12, 10

T bar Row - 15 x 60kg, 12 x 80kg, 8 x 100kg

Bent over barbell row - 15 x 60kg, 12 x 100kg, 12 x 100kg.. felt i could have pushed it to 120 easy

Wide grip latp pull down - 15 x 120lbs, 12 x 150lbs, 10 x 180lbs

Close grip lat pull down - 15 x 90lbs, 12 x 120lbs, 12 x 120lbs

Missed seated rows as was talking and ran out of time

Was a decent workout, altho my lower back cramped up after my frist set of pull ups and didnt go away for the entire workout which was a pain in the arse.. really painful and annoying :evil:

But got through it ok! Needa start adding some deadlifts in there soon i think.. wil work on that

Tuesday 10/3/09

Arms

Preacher curl - 12 x 50lbs, 10 x 70lbs ~ 10 x 50lbs, 8 x 70lbs ~ 8 x 50lbs, 10 x 50lbs ~ 10 x 35lbs

Was really hard! got a mean pump in the biceps!

Rope pushdowns - 15 x 30kg, 12 x 50kg ~ 12 x 30kg, 12 x 60kg ~ 12 x 40kg

All i did for arms.. mucked aroun way to much but got a mean pump on them and its okay if arms doesnt always go perfect!

Roll on legs :? my mate was trying to coax me into doing legs today with him as his training partner didnt turn up.. haha yea right :pfft:

And on the diet front.. Well im not gona say im trying cause i aint.. but ima try to try :grin:

[Big_J]

Wednesday 11/3/09

Legs

Just chilled out did a few drop sets on teh leg entensions and some legs press and a bit of lying leg curl.. nothing too hard.. but am feelng it today so the higher reps did work

About to train chest in like 2 hours.. off to eat now i think

[Big_J]

Thursday 12/3/09

This journal thing is tough when you aint done nothing huh :pfft:

Did 4 sets of incline chest press used the 17kg dbs woot!! \:D/

and yea thats all i did haha, gotta love growing even when you do nothing

Diet wise.. just been throwing back creme eggs and maltersers.. bit of pizza and bk in the mix

Am seriously going to try to do 20 mins cardio monday am and start a decent food routine

Wish me luck

Oh and i did nothing today.. i blame it on the sore shoulder :pfft:

[Big_J]

and weighed in at 97.. obeseity is catch up with me :oops:

[samoan_muscle]

Thursday 12/3/09

This journal thing is tough when you aint done nothing huh :pfft:

Did 4 sets of incline chest press used the 17kg dbs woot!! \:D/

and yea thats all i did haha, gotta love growing even when you do nothing

Diet wise.. just been throwing back creme eggs and maltersers.. bit of pizza and bk in the mix

Am seriously going to try to do 20 mins cardio monday am and start a decent food routine

Wish me luck

Oh and i did nothing today.. i blame it on the sore shoulder :pfft:

Sounds like you and small have similar diets lol.

[Big_J]

haha well idk bout her but it aint working for me! gona start trying to trim down.. i wana see some abs :nod:

and then keep training hard for nats.. if i get lean enough might go forward and do a auckland show instead of cnis

Will see

[poos_n_wees]

If you look anything like the last time I saw you (was a while ago now?) you're nowhere NEAR obese! Jackeddddd 8)

I am also in the process of finding my abs :evil:

[Big_J]

yea i was like 90kgs then.. 7 kgs added :?

Some of its muscle tho.. i hope haha

Yea thats why i want the nzbb challenge to start, wil make it easier to find them im sure!

give me 4 months maybe 5 haha

[Big_J]

Monday 16/3/09

Back

Wide grip pull ups - Body weight - 12, 10 ,8

T-bar row - 15 x 60kg, 12 x 80kg, 10 x 100kg

Bent over rows - 12 x 100kg, 12 x 100kg, 10 x 120kg

Wide grip lat pull down - 120lbs x 12, 180lbs x 10, 180 lbs x 6

Also did 30 mins cardio this am! killed me haha, im so unfit its not funny! so thats going to be incorporated into my day now also abs on monday wednesday and friday

[Mike Zero]

and weighed in at 97.. obeseity is catch up with me :oops:

Embrace it :wink:

[Big_J]

haha well im kinda stressing cause ive got a bit of a stomach but im to lazy to do anything about it.. dont you just hate it? :pfft:

Well when did i last post ? last week i think.. training has been really good this week, not because im training hard but because i stil aint done legs

Planning to do them 2mro or friday.. mondy was back which was really good and tuesday was arms, even better!

Did some light chest and shoulders today and might repeat that on saturday as im working.. oh yea did i forget to say, i dont actually go to the gym to train.. i go for work, i wonder if i didnt work there if i would train? :pfft: F**k im lazy haha

1 thing i have started is cardio.. 30 mins every morning on the x trainer, need to do this.. not only does it make me think im losing weight :^o but is good for me and have also started doing a little bit of boxing, only on the bag, but still its better then nothing! It sure does make you sweat!!

[mr natural]

looking good so far, looks like your stealing your brothers "suppliments" there mr nat tree al

[Big_J]

Nah bro.. i am 100% natural and thats the honest truth :nod:

Am doubting how much muscle i have put on realistcly based on my weight.. i am fat but i hope its not 17 kgs of fat :oops:

[Big_J]

Trained some arms on thursday.. go figure haha

And was to lazy to train today

Possibility of doing legs 2mro! although i make no promises hit 98.5kgs on the scales today :?

Thinking of dieting down soon.. possibly aiming for the auckland champs show.. What other NZFBB auckland shows are on this year? sonny schimdt?

Dates would be awesome thanks