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Reach your goal with low doses/Jcm's Pre contest cycle log!

 
So I just got dome with my back workout for tie week and I killed it! I felt really good today and took full advantage of it! I started with pullups for 4x10-15. I like to get the blood flowing and a good stretch. Next was barbell rows! These I killed. First two warm ups I went for 135x15 and 225x15. Next was my two working sets where I went 275x15 and 315x12!!! After my heavy set I dropped back down to 225x20! Next was under hand lat pulldowns. For these I went 180x12, 220x8, and finally 260(the whole stack)x8. These are an awesome stretch move. Next was db rows. I do both sides at the same time. U can't go as heavy but this eliminates momentum and the pump is sick! I did the 80sx15, 100sx12, and finally the 120sx8. My back was dead but I had one more workout. The last was a superset of hammer strength iso mid rows and cable pullovers. With the row I did 3 sets with 3 plates by 15 reps. After the rows I jumped straight to pullovers going 35x12, 50x10, and finally 65x12. It was a very successful workout and I feel my back is looking very good. Vascularity is improving by the day as well! I am pumped!!

Sent from my SCH-I500 using EliteFitness
 
jcmbbfuture said:
So I just got dome with my back workout for tie week and I killed it! I felt really good today and took full advantage of it! I started with pullups for 4x10-15. I like to get the blood flowing and a good stretch. Next was barbell rows! These I killed. First two warm ups I went for 135x15 and 225x15. Next was my two working sets where I went 275x15 and 315x12!!! After my heavy set I dropped back down to 225x20! Next was under hand lat pulldowns. For these I went 180x12, 220x8, and finally 260(the whole stack)x8. These are an awesome stretch move. Next was db rows. I do both sides at the same time. U can't go as heavy but this eliminates momentum and the pump is sick! I did the 80sx15, 100sx12, and finally the 120sx8. My back was dead but I had one more workout. The last was a superset of hammer strength iso mid rows and cable pullovers. With the row I did 3 sets with 3 plates by 15 reps. After the rows I jumped straight to pullovers going 35x12, 50x10, and finally 65x12. It was a very successful workout and I feel my back is looking very good. Vascularity is improving by the day as well! I am pumped!!

Sent from my SCH-I500 using EliteFitness
Click to expand...

You trying to scare me into staying at the house tomorrow? Well it's not gonna happen I still coming!
 
I am pumped to get this shoulder workout in tonight. Me and spikester are gonna kill it!

Sent from my SCH-I500 using EliteFitness
 
I Sec had a piece of humble pie today!! Training with spikester made me realize how far I have to go!! It does give me motivation though! We had a pretty good workout too! First I had hammer strength shoulder press. First two sets were 1 plate (each side) by 20 and 2 plates by 20. Next set was 3x15 and the final set was 4 platesx10! Next was db military press. First set was 80sx15 next two sets were the 90sx12 and the 100sx12. The finally set was the 110sx15(spike gave me a good spot on these) Next workout was upright rows. After warming up with 55x15 and 105x15 I did a good moderate set of 145x12. The last set was a heavy one! I did 195x8 and dropped to 145x6 and finally 55x15!! Next was funnelled laterals where I went first with the 25s, then 35s, and finally 45sx 12-15 reps. After the last set of 45s I did a drop to 25s to failure. Last was a superset of incline bench rear laterals and rear delt cable pulls. For these I kept the weights light (didn't go over 25 for rear laterals and not over 52.5 on the cables) these were done with strict form and major mind muscle connection! The rep range stayed between 12-15 reps! All together it was a good workout! I have to say thanks again to spike and all of his help and pointers! Awesome guy and awesome advice!

Sent from my SCH-I500 using EliteFitness
 
So I am making some diet changes come Monday. I am doing away from all the sugar (fruit) and sticking strictly to potatoes, grits, oats, and rice from here on out. I am also taking the salmon out and going strictly to talapia for my fish. Hopefully these few changes continue to pull even more weight off of me! I am excited to start the new week!

Sent from my SCH-I500 using EliteFitness
 
thanks obsessed for the comps and JCM hella work out. No prob buddy anything to help a fellow competitor you have a true passion and desire for this sport and that inspires me. Thank for the comps as well. Hopefully we can get up in my gym once i get back from work. Good luck on the Changes in the diet, i know its going to help you out a lot. Glad to make a good friend in the sport and good luck bro i'll be here for ya down to the wire. Sorry i won't be here to come watch.
 
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