Please Scroll Down to See Forums Below Great workouts bro! You're moving some heavy ass weight still for cutting! What weight class will you be competing in?
Reach your goal with low doses/Jcm's Pre contest cycle log!
- Thread starter jcmbbfuture
- Start date
jcmbbfuture
New member
Thanks man!! I try. Lifting light isn't in my nature. Ha ha. It has been mars making myself let of the gas a bit. I am doing the jrs so the weight classes are a bit different but I should fall in as a heavy. In the open class I would be a light heavy.
Sent from my SCH-I500 using EliteFitness
jcmbbfuture
New member
So doe whatever reason it wouldn't let me edit my beginning diet so here is the updated version!
Meal 1
10 egg whites
3/4 cup oats
Meal 2
8oz talapia
6oz sweet potato
Meal 3
8oz chicken breast
6oz sweet potato
Meal 4
50-60g whey isolate shake
Meal 5
8oz chicken breast
6oz white potato (post workout)
Meal 6
8oz talapia or shrimp
1 1/2 cup spinach
Starting next week I am probably gonna drop one of the sweet potato servings and change the other sweet potato serving to long grain brown rice. The oats and white potatoes will remain for the time being.
Sent from my SCH-I500 using EliteFitness
Meal 1
10 egg whites
3/4 cup oats
Meal 2
8oz talapia
6oz sweet potato
Meal 3
8oz chicken breast
6oz sweet potato
Meal 4
50-60g whey isolate shake
Meal 5
8oz chicken breast
6oz white potato (post workout)
Meal 6
8oz talapia or shrimp
1 1/2 cup spinach
Starting next week I am probably gonna drop one of the sweet potato servings and change the other sweet potato serving to long grain brown rice. The oats and white potatoes will remain for the time being.
Sent from my SCH-I500 using EliteFitness
jcmbbfuture
New member
Thanks bud! I really appreciate it!! I try to keep my weights up. I am a firm believer in keeping off season and Pre contest training as similar as possible. What works off season will work Pre contest!
Sent from my SCH-I500 using EliteFitness
jcmbbfuture
New member
Alright guys. Sorry I forgot to update yesterday but I had a busy evening after my workout. So here or goes. In short hand.
Exercise 1 BB shoulder press
145x14
145x15
195x12
205x12
215x12
235x10/drop to 145x15
Exercise 2 DB shoulder press
80sx12
80sx15
100sx13
Exercise 3 BB upright rows
145x10
145x10
145x12
Exercise 4 DB lateral raises
35x12
45x12/drop to 25x12
Exercise 5 superset DB incline rear delt raises w/cable rear delt rope pulls
DB raises
35x10
35x10
35x10
Cable rope pulls
35x12
35x12
35x12
So u see on some exercises I was pushing okay weight and towards the end I became very warn out. I am having to do more sets now to really get my joints good and warm bit at the same timet endurance has diminished. Its all worth it though! Looking harder, more lean, and more vascular by the day!!
Sent from my SCH-I500 using EliteFitness
Exercise 1 BB shoulder press
145x14
145x15
195x12
205x12
215x12
235x10/drop to 145x15
Exercise 2 DB shoulder press
80sx12
80sx15
100sx13
Exercise 3 BB upright rows
145x10
145x10
145x12
Exercise 4 DB lateral raises
35x12
45x12/drop to 25x12
Exercise 5 superset DB incline rear delt raises w/cable rear delt rope pulls
DB raises
35x10
35x10
35x10
Cable rope pulls
35x12
35x12
35x12
So u see on some exercises I was pushing okay weight and towards the end I became very warn out. I am having to do more sets now to really get my joints good and warm bit at the same timet endurance has diminished. Its all worth it though! Looking harder, more lean, and more vascular by the day!!
Sent from my SCH-I500 using EliteFitness
jcmbbfuture
New member
So yesterday was arms and I had a not of am issue. My elbow was killing me but I pushed it really hard off the start bit had to back off later in the workout. I finally broke down and bought a compression sleeve for next week. So here was the workout.
Exercise one (tris) close grip bp
145x20
195x15
235x15
275x10
315x6/drop to 235x10/drop to 145x12
Exercise 2 (tris) standing overhead cable extensions (straight bar)
65x15
80x15
95x12(whole stack)
Exercise 3 (tris) cable rope extensions
35x25
35x25
35x25
Exercise 1 (bis) BB curls
105x15
105x15
145x12
145x12
Exercise 2 (bis) machine preacher curl
135x12
180x12
210x10(whole stack +10)
Exercise 3 (bis) DB curl
30x20
35x20
40x15/drop to 25x12
As u see my biceps exercises I stayed pretty strong. After close grip I had to go to cable exercises because my elbow was hurting so bad. The last high rep Tri exercise brought a lot of blood to my tris not only for a great pump but it also helped with my elbow pain. On the plus side...I feel I am still improving. The vascularity and separation are still getting better.
I have been advised to make a couple more changes to my diet and I feel that they will really help put me over the edge!
The lighting is awful on this pic but I just wanted to show everyone the coming in of the Christmas tree on my lower back. Hopefully by next week it will be much more sharp!
Sent from my SCH-I500 using EliteFitness
Exercise one (tris) close grip bp
145x20
195x15
235x15
275x10
315x6/drop to 235x10/drop to 145x12
Exercise 2 (tris) standing overhead cable extensions (straight bar)
65x15
80x15
95x12(whole stack)
Exercise 3 (tris) cable rope extensions
35x25
35x25
35x25
Exercise 1 (bis) BB curls
105x15
105x15
145x12
145x12
Exercise 2 (bis) machine preacher curl
135x12
180x12
210x10(whole stack +10)
Exercise 3 (bis) DB curl
30x20
35x20
40x15/drop to 25x12
As u see my biceps exercises I stayed pretty strong. After close grip I had to go to cable exercises because my elbow was hurting so bad. The last high rep Tri exercise brought a lot of blood to my tris not only for a great pump but it also helped with my elbow pain. On the plus side...I feel I am still improving. The vascularity and separation are still getting better.
I have been advised to make a couple more changes to my diet and I feel that they will really help put me over the edge!
The lighting is awful on this pic but I just wanted to show everyone the coming in of the Christmas tree on my lower back. Hopefully by next week it will be much more sharp!
Sent from my SCH-I500 using EliteFitness
jcmbbfuture
New member
Just a few more progress pics. I know the back shot is terrible. Lighting is awful. I will blame it on my girlfriend who was taking the pic. The arm shots are just to show the progression of vascularity and I just wanted to show some of the separation in my quads with the leg shot.
Sent from my SCH-I500 using EliteFitness
Sent from my SCH-I500 using EliteFitness
Looking great bro! Nice work man.
