Announcement

Collapse
No announcement yet.

Jeremy24---Project SuperHeavyweight

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Jeremy24---Project SuperHeavyweight

    Hey guys whats up? starting my journal up for my off season. Competed this year for the first time, wanted to be a light heavy but ended up a heavyweight. Weighed in at 204.5 at 6'1. Yeah i got smoked lol. Im not salty about it though, it was a great learning experience and showed me exactly where i need to be at my height to do any damage, SUPER HEAVYWEIGHT. So here goes.

    Diet: Im not following a set diet right now. Im eating copious amounts of clean foods and using the mirror as an aid. Trying to get in 500 grams protein a day. Carbs i have timed out to breakfast, pre and pwo currently. Fats are added to meals through the day but im not mixig carbs and fats. kinda looks like this
    pro/carb
    pro/fat
    pro/fat
    pro/fat
    pro/carb(pre)
    pro/carb(pwo)
    pro/veggies

    My training split is:

    Chest/back
    shoulder/Bi/Tri
    Calves/ hams/quads

    using all the same principals as DC with stretches

    starting weight is 221.6 2 weeks post contest.

    well here goes nothing
    PAIN IS TEMPORARY, GREATNESS IS FOREVER

  • #2
    5-14-2012

    meal1: 5 whole eggs, 1 cup plain greek yogurt, 1 scoop protein
    meal 2 and 3: Steak and almonds
    meal 4: Oats, greek yogurt and wpi
    meal 5: oats, wpi
    meals 6: chicken, steak, 2%cottage cheese, veggies

    Chest/Back
    Incline
    225 x 8
    185 x 15
    hammer wide widow
    2 plates per side x 38
    stretch
    70's x 60 seconds
    pulldowns
    180 x 10+5+3=18 + 15 second static hold
    dante low row widow
    120 x 24
    deadlift floor
    375 x 5
    275 x 11
    hanging stretch
    70 x 120 seconds

    Good workout still feeling out what i can do weight wise, so im guessing the next time i hit this workout in the rotation there will be big jumps
    PAIN IS TEMPORARY, GREATNESS IS FOREVER

    Comment


    • #3
      5-15-2010

      meal 1: cottage cheese, wpi, oats
      meal 2 : chicken and pb
      meal 3: steak and almonds
      meal 4: chicken, pasta
      meal 5 : chicken, white rice (pre)
      meal 6: wpi, vitargo (pwo)
      meal 7: cottage cheese, chicken, wpi

      These are how my meals are layed out for today

      shoulders/ bi and tris later in the day
      PAIN IS TEMPORARY, GREATNESS IS FOREVER

      Comment


      • #4
        Heres the only two pictures that i have from my show right now. As you can tell i couldve been much harder. actually i was much harder looking a week out. Over-carbed spilled but whatever. Live a learn right?

        DSCN1648.JPG

        Dont make fun lol i know im small, my goal and promise, is for next time i get on stage. Is to compare that picture with my next appereance and look like a totally diffrent person.

        2 year off season is what im shotting for. well probably more like 20 months with 4 month contest prep

        Forgot to mention right now im doing 5-6 sessions of cardio a week, for health reasons, appetite reasons and to help keep fat at bay. ussuaaly 30-40 minutes liss and 1 session is 15 minutes hiit. Ill do this until gains start to really fall off and then ill reduce to 3-4 sessions a week. Cardio is easy for me, doesnt bother me. Ussually i do it outside with my wife, so it gives us some time to ourselves, which is nice.
        Last edited by Jeremy24; 05-15-2012, 02:26 PM.
        PAIN IS TEMPORARY, GREATNESS IS FOREVER

        Comment


        • #5
          J-

          diet looks solid and i think you look pretty good for a 1st show, if anything w/that long of an off-seaon id do a strength program with some pump stuff thrown in but really focus on a PL-type routine so that you thicken up that 6'1 frame.
          '17 USAPL Chicago Raw
          17 AAU Super Total
          '16-AAU Hi
          '15-USPA Metro
          '15-USPA State
          '15-AAU HI
          '14-AAU HI
          '14-USPA Metro
          '14-WABDL Sonny's
          '14-USPA State
          '14-HI Strongman
          '13-USPA
          '13-WABDL Sonny's
          '13-USPA State
          '13-AAU HI
          '11-USPA Metro
          '10-NPC Stingrey
          '09-NPC Islands
          '09-NPC Stingrey
          '09-ABA Islands
          '02-ABA Islands
          '02-ABA IronWorks
          '01-NPC Paradise Cup
          '01-ABA Olympia
          '01-ABA Islands
          '00-NPC Nat.Tri-State
          '00-INBF Musclefest
          '98-NGA Ill
          '98-INBF Ohio

          Comment


          • #6
            Originally posted by trucelt View Post
            J-

            diet looks solid and i think you look pretty good for a 1st show, if anything w/that long of an off-seaon id do a strength program with some pump stuff thrown in but really focus on a PL-type routine so that you thicken up that 6'1 frame.
            Thanks trucelt, from your avatar you look tall yourself. How tall are you?

            Thats kinda what im doing with my DC. Ive based my routine around the big three. squat, dead and bench. trying to get as strong as possible while inducing growth from that
            PAIN IS TEMPORARY, GREATNESS IS FOREVER

            Comment


            • #7
              Yesterday 5-16-2012

              shoulders, bi tri

              seated military press smith
              185 x 12+6+4= 22
              side lateral widow
              25's x 20 full+20 partials+30 second static
              seated db curls
              50s x 12+5+2=19
              close grip bench
              255 x7
              225 x 10

              Diet for today looks as planned:

              meal 1 greek yogurt, wpi, oats, apple
              meal 2: chciken, rice
              meal 3: steak, rice
              meal 4: chciken, rice
              meal 5: wpi, cream of wheat
              meal 6: wpi, low fat pop tarts
              meal 7: cottage cheese, string cheese, chicken

              Morning weight today 222.2
              Last edited by Jeremy24; 05-16-2012, 11:55 AM.
              PAIN IS TEMPORARY, GREATNESS IS FOREVER

              Comment


              • #8
                Covington-20120516-00126.jpg

                meal 3: 6 oz steak, 6 oz chicken, 1 cup white rice

                This is work boredom taking over!
                PAIN IS TEMPORARY, GREATNESS IS FOREVER

                Comment


                • #9
                  You looked great in your pic dude.....

                  I think you may find like alot of others here have said in recent times, the squats will get you very strong at squats, but you may see more GROWTH in your quads by doing hacks, leg presses, and different foot placement with smith squats.....I think that it's pretty common with guys who are tall like us....I know I've squatted for years and have gotten fairly strong considering my bad back, but my legs are not huge to put it nicely....lol.
                  STEEL




                  "SIMPLICITY, CONSISTENCY, INTENSITY"

                  Comment


                  • #10
                    Originally posted by steel1970 View Post
                    You looked great in your pic dude.....

                    I think you may find like alot of others here have said in recent times, the squats will get you very strong at squats, but you may see more GROWTH in your quads by doing hacks, leg presses, and different foot placement with smith squats.....I think that it's pretty common with guys who are tall like us....I know I've squatted for years and have gotten fairly strong considering my bad back, but my legs are not huge to put it nicely....lol.
                    Thanks steel1970.....i do agree with you that my quads get great stimulation from hacks and smith squats. Ive just always loved back squats so i have a hard time taking them out of my rotation. My three quad exercises for this blast are back squats, smith squats and low foot hack squats. With a low foot leg press as my widow
                    PAIN IS TEMPORARY, GREATNESS IS FOREVER

                    Comment


                    • #11
                      5-16-2012 calves/hams/quads

                      Leg Press Calf Press(5 second negative, 15 seconds in the stretch position)
                      5 plates per side x 15 + partials

                      SLDL
                      325 x 5
                      275 x 10

                      Leg Curl Widow
                      70 x 50 reps

                      Hack squat
                      3 plates +25 per side x 8
                      2 plates per side x 15

                      Low Foot Leg Press Widow

                      4 plates per side x 45 reps

                      calves.jpg

                      quads.jpg

                      2 pics from last nights workout was feeling flat but had some good vascularity going so i snapped a few pics
                      PAIN IS TEMPORARY, GREATNESS IS FOREVER

                      Comment


                      • #12
                        5-17-2012

                        Today is an off training day, started the day with 50 minutes fasted cardio. In a effort to stay lean ill be reducing my carbs on off training days. Still trying to hit my 500 grams protein number though. Meals are as follows

                        meal 1: Chicken, wpi, oats, apple
                        meal 2: Chicken, walnuts, blueberries, wpi
                        meal 3: wpi, oats
                        meal 4: chicken, blueberries, pecans, wpi
                        meal 5: steak, veggies
                        meal 6: shrimp, veggies stir fry
                        meal 7: 5 whole omega 3 eggs, cottage cheese
                        PAIN IS TEMPORARY, GREATNESS IS FOREVER

                        Comment


                        • #13
                          5-17-2012

                          morning weight 223.8

                          meals for today
                          meal 1: peanut butter, greek yogurt, blueberrreies, wpi
                          meal 2: chciken avacado
                          meal 3; chicken, almond butter
                          meal 4; steak and rice
                          meal 5: wpi and oats
                          meal 6: wpi and dextrose
                          meal 7: steak and cottage cheese

                          tonight will be chest and back
                          PAIN IS TEMPORARY, GREATNESS IS FOREVER

                          Comment


                          • #14
                            One more picture someone just sent me from my show

                            DSCN1649.JPG

                            im happy with now my quads look here
                            PAIN IS TEMPORARY, GREATNESS IS FOREVER

                            Comment


                            • #15
                              yesterday 5-20-2012 Legs

                              hack squat calves 2 plates + 25 per side x 20

                              high foot leg press banded(orange elitefts mini bands) 8 plates per side x 20 ss
                              10 plates per side x 10 ss

                              Reverse band smith squat(black skinny mini elitefts band)
                              505 x 3
                              455 x 8
                              225 x 30 widowmaker


                              5-21-2012

                              Decided to try an experiment this week and see how my body reacts. Going to up my carbs and reduce my fats down to efa supplements

                              meals for today
                              meal 1: wpi, oats, apple, bagel
                              meal2: steak and rice
                              meal 3: chicken and rice
                              meal 4: steak and rice
                              meal 5: pre wo wpi and cream of wheat
                              immediate pwo: 25 grams wpi and dextrose
                              meal 6: steak and sweet potatoe
                              meal 7: cottage cheese, wpi
                              PAIN IS TEMPORARY, GREATNESS IS FOREVER

                              Comment

                              Working...
                              X