check out my OFF SEASON progress - Page 2

JasonWojo · 04-10-2008, 08:16 PM

Wow man - you've made some incredible progress! Overall but especially in your quads.

Some suggestions:
1. You have great bis but I think you could use some more on the long head of your tris to give that 'hanging' look in a double bi shot.

2. Keep working on your back width - it's come up a lot but you still have plenty of room to fill out.

3. More upper chest

Keep it up man!!! Great job!!!

wakejump4me · 04-10-2008, 08:44 PM

Quote:

Originally Posted by rotnacogeid

Congrats, nice progress!! I the 15-20 RP leg extension you are doing is right after the previous widow maker (leg press) (as a second widow maker) or you have a rest before doing it?

it is right after each quad exercise . i rotate 3 of them . i don't call that a widowmaker . for the past 8 weeks , before i started my cruise, i was able to recover much better . i used it to file it out a little if you know what i mean....

and as i said before , i did not train DC because i changed a few things . Dante might would have let me do this if i were his trainee but i don't know and thats why i leave it as i said

thanks,

wake

wakejump4me · 04-10-2008, 08:46 PM

Quote:

Originally Posted by thenatural

Wake - give the super wide incline smith widowmaker a shot - slower rep cadence, wide as you can...dante has talked about it a few times....

i know all about it . i just did not want to switch to it as i was still making progress on the pec dec . thanks bro , i will definitely throw that in . i practiced it already and it feels good .

wake

wakejump4me · 04-10-2008, 08:49 PM

Quote:

Originally Posted by IslandGirl

Hey Alex! Wow, you've made some incredible progress! I'm SHOCKED! That that I didn't think you could do it, it's just amazing to see the thickness you have added. That is alot of hard work....EATING and Training hard.

I agree about chest development.

Tracy,

thanks for chiming in . yes i gave my best and was fortunate enough to stay injury free

. i will do a little diet and will see how the stars are shining .
thanks again

Alex

wakejump4me · 04-10-2008, 09:04 PM

Quote:

Originally Posted by JasonWojo

Wow man - you've made some incredible progress! Overall but especially in your quads.

Some suggestions:
1. You have great bis but I think you could use some more on the long head of your tris to give that 'hanging' look in a double bi shot.

2. Keep working on your back width - it's come up a lot but you still have plenty of room to fill out.

3. More upper chest

Keep it up man!!! Great job!!!

whats up Mr. Wojciechowski

your input is very much,like all others' , appreciated .

for back width i have been doing the close grip pulldown after each of my lat width exercises . those are great . i need to work on the stretches though . my time under tension is not enough .

for chest i will add the wide grip smith chest and i will focus more on my mind muscle connection . i also believe that my stretching is not what it is supposed to be . i am not talking about my form but rather the time under tension . so i will work on that too

for tris . i dunno Jason . my triceps are very Strong . i don't want to make a quick statement and blame it on Genetics but it could be a possibility . do you have a suggestion how i could bring them up a little more ?
here is what i have been doing, i would rotate my 3 compound exercises which are a) close grip reverse bench , b) skullcrushers and c) hammerstrength dip machine (when i do these i keep my upper body straight and do them very strict )
then , after each of these exercises i would do a ez bar reverse grip push down . i am sure that you know what i am talking about ...... . i started doing these with a rep range of 25-30 straight set and worked myself up to more weight until i ended up in a 15-20 rep range with higher weight . that is where i am at right now .

thanks for the input . every bodies input and/or suggestions are welcome .

wake

USMCGNPer · 04-12-2008, 11:35 AM

Lats and Quads look awesome

bruno · 04-12-2008, 12:47 PM

Quote:

Originally Posted by wakejump4me

.
for back width i have been doing the close grip pulldown after each of my lat width exercises . those are great . i need to work on the stretches though . my time under tension is not enough .

What are the three width exercises you are doing? I ask because I think I think you may be better off choosing wide-grip exercises. You clearly know more about training than I do but it is my feeling that wide grip exercises are a little better for getting good back width. I think cloe-grip pulldowns are great, but maybe you could do them as one of your three normal exercises and then have a wide-grip movment as your widowmaker? Just a thought...

**Ken "Skip" Hill** · 04-12-2008, 02:03 PM

This look is much better than the super thin, model look for you. I am impressed with how lean you have remained at that bodyweight. I don't have a lot of time right now but I will g over the pics more early this next week.

Skip

betito · 04-12-2008, 03:33 PM

What have you been doing as chest stretch?

kroxic · 04-12-2008, 03:49 PM

Everything looks great wake. Looks like you have really stepped up your game.
Quads are looking very detailed esp for offseason.
The only thing that really stands out to me is needing a little bit more thickness in the chest to keep it looking full in the front double. How does it look in the side shots?

wakejump4me · 04-12-2008, 06:21 PM

Bruno: the close grips have helped me to bring my back width to where it is now . my rotating exercises are front pulldown with palms facing each other at delt width ; hammer strength behind neck and reverse grip pulldowns also in hammer strength

Skip : thanks for that input , it makes me feel a little better . i was actually doing a pretty similar nutrition approach as you just started . pro-fat for all meals . carb-pro for all after working out . i just kept it basic . i had good refeed days though and i had good coffee too , if you know what i mean

Betito: i stretch just like jason did in the DVD . if you haven't seen it , he keeps the weight a little closer to the body but is able to use heavier weights to put into the stretch

Kroxic: thanks man . it is not easy thats for sure . i am happy about the quads and that the improvements are visible as i focused on that . the side chest looks actually good but i do lack on upper . i need to keep stretching for a little longer than i have been and i will put more work into it in general ..............

anybody has suggestions and or advise to my questions above in post # 30

wake

dropshot001 · 04-12-2008, 06:42 PM

very nice progress, keep it up. the bulk looked like it went pretty well.

BrianB2368 · 04-13-2008, 12:50 AM

damn wake, you look awesome at that weight. i dont have anything to add that anybody hasnt said already.

keep up the good work

betito · 04-13-2008, 08:21 AM

Quote:

Originally Posted by wakejump4me

Betito: i stretch just like jason did in the DVD . if you haven't seen it , he keeps the weight a little closer to the body but is able to use heavier weights to put into the stretch

When i have time and i figure how to explain it i´ll post a couple things about chest stretching

boondocksmuscle · 04-13-2008, 10:38 AM

Quote:

Originally Posted by wakejump4me

anybody has suggestions and or advise to my questions above in post # 30

wake

Synthol lol. Just jokin wake!

After rereading your #30 post the first thing that came to mind was skips "redundant tricep exercise" thread. Have you tried using PJR pullovers or maybe skullcrushers where you're standing up or leaning back against a preacher bench to hit the long head of your tricep? So far the PJR's have worked great for my triceps. Just my .02, hope it helps.

BTW your legs and back thickness have come up a ton since the pictures you posted in the critical assessment forum

USZLA · 04-13-2008, 12:13 PM

Quote:

Originally Posted by wakejump4me

for tris . i dunno Jason . my triceps are very Strong . i don't want to make a quick statement and blame it on Genetics but it could be a possibility . do you have a suggestion how i could bring them up a little more ?
here is what i have been doing, i would rotate my 3 compound exercises which are a) close grip reverse bench , b) skullcrushers and c) hammerstrength dip machine (when i do these i keep my upper body straight and do them very strict )

i am not jason, but i had similar problems in the past (and still have) which i work on. with pressing movements mostly medial and lateral tris get recruited. both are attached to the humerus. the long head is the only one who is attached to the scapula. to recruit him a overhead position is prefered.

due to chest and deltpresses medial and lateral head already get a lot of stimulus. -> specific long head exercises would let the weakest (usually) part grow.

i rotate

decline dumbell extensions (like franco does just on a decline bench for a better stretch with elbows in)

lying barbell extension to the forehead, elbows slightly out, i prefer slow tempo (4110) cause my elbows dont like heavy weights in the flexed position

decline closegrip benchpress, elbowsout, not a specific longhead exercise, but i like to move heavy weight.

other exercise like overhead ezbar or barbell or some overhead cables or pjr pullovers would work greta to.

didnt ronnie do all isolation movements!?

just my 2 cents

wakejump4me · 04-13-2008, 12:25 PM

thanks for all the suggestions . i have swapped a few exercises according to some of the recommendations you guys made .
certain exercises such as the standing over head triceps extensions put too much stress on my lower back .
i have very good exercises for the long head in my rotation , but ,i believe, that at the end it will come down to genetics . i have to focus more on my stretches and start using a stop watch . i am definitely lacking right there .
which are the reverse grip benches . i used to do them close but now i will do them wide grip .
then i have skull crushers . i keep my head of the bench . it helps me to stay away from neck injuries . i keep the bench right against my neck . my upper arms are also in a slight angle . i move the weight pretty similar to the pjr pullovers . i'd go down very low until i feel a extreme stretch and then back up with a controlled negative towards my forehead . from there directly into the stretch . i need to get a camera to show them .
my last exercise are hammer bench dips . i have done them revers griped but now i am back to regular(palms facing) .
and yes , i will use lots of synthol too

.................................................. ........j/k

wake

**homonunculus** · 04-14-2008, 12:52 AM

Quote:

Originally Posted by wakejump4me

for chest i will add the wide grip smith chest and i will focus more on my mind muscle connection . i also believe that my stretching is not what it is supposed to be . i am not talking about my form but rather the time under tension . so i will work on that too

for tris . i dunno Jason . my triceps are very Strong . i don't want to make a quick statement and blame it on Genetics but it could be a possibility . do you have a suggestion how i could bring them up a little more ?
here is what i have been doing, i would rotate my 3 compound exercises which are a) close grip reverse bench , b) skullcrushers and c) hammerstrength dip machine (when i do these i keep my upper body straight and do them very strict )
then , after each of these exercises i would do a ez bar reverse grip push down . i am sure that you know what i am talking about ...... . i started doing these with a rep range of 25-30 straight set and worked myself up to more weight until i ended up in a 15-20 rep range with higher weight . that is where i am at right now .

thanks for the input . every bodies input and/or suggestions are welcome .

wake

Quote:

Originally Posted by wakejump4me

thanks for all the suggestions . i have swapped a few exercises according to some of the recommendations you guys made .
certain exercises such as the standing over head triceps extensions put too much stress on my lower back .
i have very good exercises for the long head in my rotation , but ,i believe, that at the end it will come down to genetics . i have to focus more on my stretches and start using a stop watch . i am definitely lacking right there .
which are the reverse grip benches . i used to do them close but now i will do them wide grip .
then i have skull crushers . i keep my head of the bench . it helps me to stay away from neck injuries . i keep the bench right against my neck . my upper arms are also in a slight angle . i move the weight pretty similar to the pjr pullovers . i'd go down very low until i feel a extreme stretch and then back up with a controlled negative towards my forehead . from there directly into the stretch . i need to get a camera to show them .
my last exercise are hammer bench dips . i have done them revers griped but now i am back to regular(palms facing) .
and yes , i will use lots of synthol too

.................................................. ........j/k

wake

Wake,

Those wouldn't be my choices necessarily to focus on the long head of the triceps. You might try:

Seated overhead triceps extensions: Rope on cable, DB, EZ bar, even with a smith machine (I like these)

Rope triceps press-downs: Either with spreading the rope at the end or doing these in a stooped over position, which keeps tension ont eh long head during the entire movement.

------

As far as chest, I think you are doing a widowmaker?... You might go with:
-cable pec fly - standing, lying on an incline bench.

-Standing low cable pec fly, pulling from the lower cable attachments. This is one that Markus Ruehl does in Made in Germany, I think...

-Incline DB pressflies: Press up, fly down for the negative.

-R

boondocksmuscle · 04-14-2008, 12:00 PM

Quote:

Originally Posted by homonunculus

Rope triceps press-downs: Either with spreading the rope at the end or doing these in a stooped over position, which keeps tension ont eh long head during the entire movement.

What about a kneeling version?

2.jpg 3.jpg

Minus the bench and slightly less flexion at the hips so that your back is closer to a 45 degree angle? Spreading the ropes at the end of the movement would also help accentuate the movement more.

betito · 04-14-2008, 06:40 PM

The strech stuff:
1.- i feel that the best way to strech the pecs is doing the chest strech in the paralel bars using a close grip, it´s not a simple strech because every single variation on your positioning can put all the tension in your shoulders but once you master it you can "move" the tension from the lower to the upper chest with just small adjustments in your positioning (i have some positioning variations but they are difficult to explain)

2.- If you can perform this stretch as your bicep stretch it will help you stretch your chest

Quote:

Originally Posted by betito

Look at the bicep stretch http://server6.theimagehosting.com/i...tretches66.jpg
Now imagine that you are doing this an the floor "disapears", you would be hanging, that´s it. How to do it? Put a chair or bench under a chining bar (not exactly under, a little forward is better) do what in-human does in the picture and lift your feet. Once you are used to it start adding weight. First time you try it it´s going to be very hard and painful and you maybe last like 10-20 seconds.Believe me, when you are done you can´t even bent your arms forr a while and veins start to appear everywhere, there´s no pump like this... First time you do it can be a good idea to warm your shoulders doing a couple reps of the shoulder saver stretch descrived on the sticky, specialy if you are not very flexible

The first time you try it don´t forget to do a good warm up of your shoulders with the stretch exercise descrived by Dante in the stickies, you will need well warmed an flexible shoulders to do it safe

There are a couple things you can do to change the part of the chest that gets the biggest stretching:
-Raise your legs making your body concave while looking to the front (this way i feel it more in my upper chest
-Keep your body straight and just try to lower it lower and lower while your lower chest stretches like hell.
-If you vary the height at which your shoulder blades touch it will also make the tension "move"

3.- Another strech:
In the shoulder strech-dislocate exercise described by Dante there is a point where your shoulder blades touch and you feel something like a dislocation, in that point you also feel a deep stretch in your pecs. I use a towel for this. If you warm up with 5 revolutions, then another 5 with closer grip and then use a grip so close that is not easy to bring the towel to the point of maximun chest stretch (doing several reps with such a close grip would be imposible), with this close grip try to do a rep and stop in the poin when your chest is streched at it max, now just keep your chest up and hold it (i usualy sit down and look to the roof to make sure my back is arched and my chest is up).
The problem with this one is that is not easy to add more resistance. What i do is:
-I count deep breaths, every day i try to hold it for another two breaths and once i reach a certain number i use a closer grip.
-Place yourself near a wall, do the stretch, put yourself in a position where you are holding the stretch and touchingthe wall with one hand and lean into that side to give that pec and extra stretch (this is realy painful and made me feel nauseaus a couple times). I hold it for 10 breaths each pec and another 10 both pecs just with the towell (You never leave the towell during the whole process)

wakejump4me · 04-14-2008, 08:39 PM

Quote:

Originally Posted by boondocksmuscle

What about a kneeling version?

Attachment 21870 Attachment 21871

Minus the bench and slightly less flexion at the hips so that your back is closer to a 45 degree angle? Spreading the ropes at the end of the movement would also help accentuate the movement more.

thanks boon , but this one is not for me . it just throws me out of the position .i am going to try doing it from the lower attachment .

wake

04-10-2008, 08:16 PM	#26
JasonWojo Lightweight Member Join Date: Aug 2005 Posts: 359	Wow man - you've made some incredible progress! Overall but especially in your quads. Some suggestions: 1. You have great bis but I think you could use some more on the long head of your tris to give that 'hanging' look in a double bi shot. 2. Keep working on your back width - it's come up a lot but you still have plenty of room to fill out. 3. More upper chest Keep it up man!!! Great job!!! __________________ www.JasonWojo.com \| www.TrueProtein.com Get your official DC Training DVD at www.jasonwojo.com/dvd.html SAVE MONEY! For a 5% discount on all your True Protein orders use the discount code WOJO

04-12-2008, 11:35 AM	#31
USMCGNPer Lightweight Member Join Date: Jan 2008 Posts: 410	Lats and Quads look awesome __________________ http://www.intensemuscle.com/29211-mikes-journal.html

04-12-2008, 02:03 PM	#33
Ken "Skip" Hill Judge, Jury and Executioner Join Date: Feb 2004 Location: Denver, Colorado Posts: 13,440	This look is much better than the super thin, model look for you. I am impressed with how lean you have remained at that bodyweight. I don't have a lot of time right now but I will g over the pics more early this next week. Skip __________________ Leaner, harder, fuller, tighter, drier, more shredded, more ripped, more detail, more knowledge and more experience - Call it what you like but call on me: TEAMSKIP@IntenseMuscle.com TEAM SKIP clients get their protein from only one place: TRUEPROTEIN.com. "From everyone who has been given much, much will be required; and to whom they entrusted much, of him they will ask all the more." - Luke 12:48

04-12-2008, 03:49 PM	#35
kroxic Middleweight Member Join Date: Jul 2007 Location: NW Ohio Posts: 701	Everything looks great wake. Looks like you have really stepped up your game. Quads are looking very detailed esp for offseason. The only thing that really stands out to me is needing a little bit more thickness in the chest to keep it looking full in the front double. How does it look in the side shots? __________________ Trained and guided by the Banana My 2008 DC Offseason Journal Use the code ECH346 at the checkout www.TrueProtein.com and save 5% on your order

04-12-2008, 06:21 PM	#36
wakejump4me The Specialist Join Date: Nov 2004 Posts: 4,309	Bruno: the close grips have helped me to bring my back width to where it is now . my rotating exercises are front pulldown with palms facing each other at delt width ; hammer strength behind neck and reverse grip pulldowns also in hammer strength Skip : thanks for that input , it makes me feel a little better . i was actually doing a pretty similar nutrition approach as you just started . pro-fat for all meals . carb-pro for all after working out . i just kept it basic . i had good refeed days though and i had good coffee too , if you know what i mean Betito: i stretch just like jason did in the DVD . if you haven't seen it , he keeps the weight a little closer to the body but is able to use heavier weights to put into the stretch Kroxic: thanks man . it is not easy thats for sure . i am happy about the quads and that the improvements are visible as i focused on that . the side chest looks actually good but i do lack on upper . i need to keep stretching for a little longer than i have been and i will put more work into it in general .............. anybody has suggestions and or advise to my questions above in post # 30 wake __________________ to save as much money as possible on all your orders from www.TrueProtein.com type AXW999 in the discountcode box Practice does not make perfect. Only perfect practice makes perfect. Vince Lombardi

04-12-2008, 03:33 PM	#34
betito Lightweight Member Join Date: Nov 2006 Posts: 461	What have you been doing as chest stretch?

04-12-2008, 06:42 PM	#37
dropshot001 Lightweight Member Join Date: Dec 2007 Location: Honolulu (home), Madison, WI (college - here now) Posts: 484	very nice progress, keep it up. the bulk looked like it went pretty well.

04-13-2008, 12:50 AM	#38
BrianB2368 Heavyweight Member Join Date: Feb 2006 Location: UW-Platteville Posts: 2,255	damn wake, you look awesome at that weight. i dont have anything to add that anybody hasnt said already. keep up the good work __________________ I get my supplements where elite athletes get theirs --TrueProtein.com Use the discount code BSB538 to save 5% Check out my MySpace page

04-13-2008, 12:25 PM	#42
wakejump4me The Specialist Join Date: Nov 2004 Posts: 4,309	thanks for all the suggestions . i have swapped a few exercises according to some of the recommendations you guys made . certain exercises such as the standing over head triceps extensions put too much stress on my lower back . i have very good exercises for the long head in my rotation , but ,i believe, that at the end it will come down to genetics . i have to focus more on my stretches and start using a stop watch . i am definitely lacking right there . which are the reverse grip benches . i used to do them close but now i will do them wide grip . then i have skull crushers . i keep my head of the bench . it helps me to stay away from neck injuries . i keep the bench right against my neck . my upper arms are also in a slight angle . i move the weight pretty similar to the pjr pullovers . i'd go down very low until i feel a extreme stretch and then back up with a controlled negative towards my forehead . from there directly into the stretch . i need to get a camera to show them . my last exercise are hammer bench dips . i have done them revers griped but now i am back to regular(palms facing) . and yes , i will use lots of synthol too .................................................. ........j/k wake __________________ to save as much money as possible on all your orders from www.TrueProtein.com type AXW999 in the discountcode box Practice does not make perfect. Only perfect practice makes perfect. Vince Lombardi

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