Big J's Mr. Minnesota Prep Log

Training Training Logs
41

11.04.09
Cardio
30 Mins Treadmill
20 mins Elliptical/Stepper machine

=========================

Shoulders/Traps

DB Shoulder Press
90’s x 10
100’s x 10, 10, 8
90’s x 10, 8*75’s x 8

Side Laterals
50’s x 6
60’s x 540’s x 1030’s x 1025’s x 10 20’s x 10* 15’s x 10

Cybex Shoulder Press
6 x 10
alternating prone and neutral grip

Behind the Back Cable Side Laterals(Jay Cutler Style)
3 x 12-15

DB Front Raises ss/w Bent Over Rear Delt Raises
3 x 5/3 x 15

Behind the Back Smith Shrugs ss/w Smith Shrugs
315 x 15/315 x 15 (3 sets)

================================

And Done! Had a great shoulder workout. Worked a little lighter on the presses and went with a lot more volume.

Today’s Numbers:
3,458 kcals (58f, 430c, 332p)

42

11.05.09
Intro
Woke up this morning and went to hop into the shower.. I looked down and what did I see? Not That You Sickos!!! But, I did in fact see LEG VEINS Primarily in the teardrops…especially the right teardrop, they were actually protruding out! Now I’m not trying to make it sound like I’m Ronnie Coleman vascular in the legs, but it’s definitely a good sign, because I don’t think I’ve ever had quad vascularity as far as I know.

Cardio
30 mins of roadwork
this was actually a combination of jogging, walking and hill sprints. Really tired my son out

Legs

Squats
405 x 10, 10, 10

Front Squats
225 x 10, 10, 10, 10, 10, 10, 10

Leg Extensions
Full stack x 12 (12 sets: 4 toes in,4 out, 4 straight ahead)

WOW. So after 10 total sets (plus warmups) of squats (backs and fronts) I was pretty fried! I was going to do more sets of Backs, but my hams started getting fatigued and I felt like that was a bit too much for them. So I did 7 sets of fronts and my quads were killing me, and my hams were pretty fried, too! Then I did a 12 x 12 on Leg Exts and I could hardly walk by the end of it! After this many squats, however, I think I’m gonna have to back off on my next hamstring session.

So I mentioned my concern about not getting good workouts in back in my home town, so I think instead of taking tomorrow off, I’m gonna do chest. That way, I can at least get my chest done here, and then the only one I’ll have to worry about back home is Back day.

43

11.06.09
CHEST

Incline DB Press
100 x 12
120 x 12, 10

Incline BB Press
225 x 10
205 x 10

Incline Smith Press
225 x 10
275 x 5*225 x 7

Decline DB Press
100 x 10
100 x 12

Decline BB Press
225 x 10, 10

Decline Smith Press
225 x 10
275 x 10*225 x 8

Flat DB Press
100 x 10
90 x 10

BB Bench Press
225 x 10
205 x 10

Smith Bench Press
225 x 10
225 x 10* 185 x 8

Cable Crossover ss/w Incline Cable Flies
1 x 30/ 1 x 30

Hot Damn! I’m feelin’ SWOLE after this one!

edit:

Oh and no cardio today. I’m about to bounce on outta here and make the 6 hour drive to my parents’ house. I’m not sure if I’m gonna do back tomorrow or sunday, but it will get done!

44

11.09.09
Cardio
30 mins on Elliptical/Stepper hybrid

=======================

Back/Hams

Underhand Grip Pulldowns
3 x 16

Ehlis Rows
205 x 15
255 x 12
255 x 10* 205 x 10

Deadlifts
315 x 12
405 x 16

Pullups
bw x 12
bw x 12

Lat Pulldowns
3 x 16

Seated Cable Rows
3 x 15

Seated Leg Curls
4 x 10-15

========================

After my hams got a little overworked last week, I went easy on them this week.

As far as today, I felt pretty crappy going into the workout, but still felt pretty strong (physically, it was a bit tough mentally). I’ve just got to make sure to catch up on sleep the next few days and I’ll be good to go.

45

11.10.09…
…08, 07, 06… wait wut???

CARDIO
Elliptical/Stepper Hybrid— 30 mins HIIT (High intensity intervals doing stepper, then lower intensity switched to elliptical strides)

ARMS

Triceps Pressdowns
4 x 20

1 arm Overhead DB Exts
30 x 12 (4 sets)

Triceps Deadlifts
115 x 3
135 x 3
155 x 3
165 x 3

Skull Crushers
135 x 8, 8
115 x 8

Overhead Rope Exts
3 x 12

CGBP
225 x 6, 6
225 x 5185 x 8135 x 10
*dropset

1 arm Overhead DB Ext
30 x 10, 10, 10

BB Curls
115 x 10
135 x 12
135 x 9105 x 1085 x 1065 x 1045 x 15

EZ Bar Spider Curls
75 x 8, 8, 8

Hammer Curls
60’s x 6
75’s x 655’s x 645’s x 835’s x 1030’s x 1025’s x 1220’s x 12
*dropset

EZ Bar 21’s
75 x 21

DB Preacher Curls
3 x 10-15 each arm

Cable Crossover High Curls(don’t know the name…the ones done like a FDB)
3 x 12-15

Machine Preacher Curls
3 x 12

Overhead Lat Machine Curls
3 x 10

And that was it, a nice short little workout

46

SO I have exciting news for my contest prep! All American EFX will now be sponsoring me! So this means I will have access to their remarkable supplement line! I’m very proud to be a part of this company as they only sponsor natural athletes, including the likes of Eric Broser. I’m especially excited to use Kre-Alkalyn EFX, which is what put them on the map. KA is the most stable form of creatine in existence, and I’m excited to have access to it!

Hopefully this sponsorship adds another dimension to my prep and puts me in a better position to bring out my Natural Freak and win my pro card!

47

11.12.09
Shoulders

DB Presses
100 x 10
110 x 7
110 x 7
80 x 16

Seated Side Laterals ss/w DB Presses
3 pre exhaust supersets

Front Raises
3 x 10

Rear Delt Raises
3 x 15

BB Shrugs
405 x 10
495 x 10
585 x 8

Cardio
20 Mins HIIT on Elliptical

SO the time has come… I’ve been doing this workout for quite some time now, and I feel it’s time to switch things up. I feel like my body can’t take quite the beating I’ve been giving it, while in a deficit…So I’m going to back down on the damage inflicted per workout, but am going to increase frequency, to stimulate the muscles more often, in order to keep from getting any muscle loss.

I’ve been limiting myself to a weekly rotation, but I’m breaking out. My new split will hit bodyparts twice per ten days. I have never had much luck with twice per week, but have d good success with this frequency in the past.

So here’s the breakdown:

day 1: Back and Hams
day 2: Chest and Bi’s
day 3: Shoulders and tri’s
day 4: Legs(quad dominant)
day 5: off
day 6: Chest/Back
day 7: Bi’s and Tri’s
day 8: Legs
day 9: Shoulders
day 10: off

This split will allow me to do deads on day 1 when I hit hams with back. And then on day 6, I will just focus on rowing movements. On day 4, I will only do isos for quads, but on day 8, will do a full leg day. I also get to work bi’s and tri’s at the end of other workouts, which will be lighter “pump” days, with only isos.

But then they have their own day later in the rotation, where I will hit them heavy with more “mass builder” type moves for arms. The key for this to work is to keep volume reasonable. I can still put in the work and push hard, but I have to limit total sets, and rely on the frequency to do it’s wonders.

I also get to train back and chest as their own entities, but then do them as antagonists to get a crazy full torso pump later in the rotation.

SOOOO… I’m since I just did shoulders and am scheduled to do legs tomorrow, I will treat tomorrow as day 4 and get right into this new split! Honestly, I’m really excited to start this and thing I’ll be very happy with it!

Jason Bosak
–AAEFX Rep–
Team All American EFX
~Natural Freak~
Team P/RR/S

48

11.13.09—Friday the 13th!!!
AM Cardio
Treadmill- 50 mins LISS

just plugged away at 3.7 mph at a slight incline…good times

PM Legzzz

Front Squats
225 x 10
275 x 10
275 x 10 (video)

Hack Squats
3 x 10
I took a video of the final set of these just to show you guys what my hack machine looks like. In the vid it looks like I have a poor ROM, but was actually a good ROM for the quads because I had my toes so low that the quads were very stretched at that depth KNEES OVER TOES …you’ll see in the video…

Smith Machine Sissy Squats
135 x 10, 10 (video)
another one I wanted to take just to show you how I do these on the smith machine

Leg Extensions
the stack x 30, 15, 12, 10
30 seconds between sets…OUCH!!!

Calf Rasies
3 x 15

Seated Calf Raise
3 x 10

Hanging Leg Raises
3 x 20, 15, 15

Decline Broom Twists
3 sets

Decline Crunches
2 sets

So that was that. Pretty low volume (for me) as I will be upping the frequency a bit. I was really happy with this workout, I felt strong and like I got a good workout, but didn’t feel dead when I left…juuuuust right

49

Front Squats

50

Hack Squat Machine

51

Smith Machine Sissy Squats

52

Some new pics.

Rear Double Bi- Some hammies starting to peak out!

53

Side Chest

54


Front Relaxed

55

and a side tricep

With 27 weeks still left, I think I’m making good/steady progress, and if I just stay consistent, I should be able to bring a peeled physique to the stage!

56

11.15.09
AM Cardio
65 mins LISS on treadmill
3.7-3.9 mph on 4 incline (out of 10)

PM Chest/Back

Flat DB Presses
120’s x 10, 10, 10

SS/w

T-Bar Rows
6 plates x 10
7 plates x 6
5 plates x 15 (real tight form)

Incline DB Presses
120’s x 8
110’s x 10, 10

SS/w

Pullups
bw x 12
bw + 45 x 8
bw + 35 x 8*bw x 8

Decline DB Press
110’s x 15, 12, 10

SS/w

1 arm DB Rows
120 lbs- 2 x 20 (per arm)

Flat DB Flyes
70’s- 2 x 10

SS/w

Underhand Grip Pulldowns
3 x 16, 15, 9

Incline DB Flyes
70’s- 2 x 10, 12

SS/w

Seated Low Cable Rows
3 x 10

Straight Arm Pushdowns
3 x 10

Reverse Hypers
3 x 12

DC Extreme Fly Stretch
60’s x 45 seconds, 45 seconds

DC Extreme Stretch-weighted hangs
bw + 90 x 70 seconds

So with my higher frequency starting, I hit up 13 SOLID sets for chest and 20 for Back. I kind of wanted to take the Ronnie Coleman approach for chest with DB’s one workout and BB’s the next. I’ll Also be able to get in all the movements I want to, for back, this way. Just within 10 days instead of 7.

57

11.16.09
AM Cardio
Treadmill- 50 mins LISS

PM Arms

BB Curls ss/w CGBP
135 x 10/ 225 x 10
155 x 6/ 275 x 5 ( I quit here, because I realized CGBP the day after chest was a bad idea!)
135 x 12

Skull Crushers ss/w Nilsson Curls
145 x 10/ bw x 10
165 x 5/ bw x 10
115 x 15/ bw x 10

Overhead DB Ext ss/w Inc DB Curls
110 x 10/ 30’s x 10
120 x 10/ 30’s x 10

Concentration curls
2 x 15

1 arm overhead DB ext ss/w Hammer curls
3 x 12/ 3 x 10

Good workout. Bad Idea to try to load up on weight on cgbp the day after a good chest day… I could hardly move the weight! I had to remind myself to keep volume under control, as I’m going to be hitting arm again on shorter rest than normal.

Just to remind everyone of what the new split looks like:

day 1: Back and Hams
day 2: Chest and Bi’s
day 3: Shoulders and tri’s
day 4: Legs(quad dominant)
day 5: off
day 6: Chest/Back
day 7: Bi’s and Tri’s
day 8: Legs
day 9: Shoulders
day 10: off

This split will allow me to do deads on day 1 when I hit hams with back. And then on day 6, I will just focus on rowing movements. On day 4, I will only do isos for quads, but on day 8, will do a full leg day. I also get to work bi’s and tri’s at the end of other workouts, which will be lighter “pump” days, with only isos. But then they have their own day later in the rotation, where I will hit them heavy with more “mass builder” type moves for arms. The key for this to work is to keep volume reasonable. I can still put in the work and push hard, but I have to limit total sets, and rely on the frequency to do it’s wonders.

I also get to train back and chest as their own entities, but then do them as antagonists to get a crazy full torso pump later in the rotation.

this was day 7. Tomorrow will be legs, which means quads and hams together. First time in a while hittin’ them like this!

58

11.17.09
AM Cardio
40 Mins Liss on Treadmill

PM Legs

Squats
worked up to:
405 x 12

Single Leg Extensions
the stack- 3 x 10 (per leg)

SLDL
315- 2 x 10

Seated Hamstring Curl
the stack- 2 x 10

Standing Single Leg Curls
80- 3 x 10 (per leg)

Calf Raises ss/w Decline Crunches
5 sets of each… whatever, not worth going into detail

Pretty good leg day. Kept the volume down and just want to get a feel for this new frequency.

59

11.18.09
cardio
40 mins LISS

Shoulders

Seated Behind the neck BB Press
205 x 10
185 x 10
185 x 10

Cable side Laterals
3 x 12

EZ Bar front raises
3 x 12, 12, 10

Bent over Cable Laterals
3 x 12

Behind the back Smith Shrugs ss/w Smith Shrugs (in front)
405 x 16/16, 12/12, 10/10

DB Shrugs
120’s- 2 x 30

post wo cardio
20 mins LISS

Had a good day. It’s been a while since doing BTN BB presses, but they went pretty good.

60

11.19.09
Back and Hams

Pre workout Cardio
15 mins

Deadlifts
315 x 10
405 x 10
495 x 5
545 x 3

BB Rows
225 x 15
315 x 12
315 x 8*225 x 12

Inc. EZ Bar bent arm pullovers
3 x 10

Neutral Grip Pullups
bw x 12
bw+35 x 10
bw x 10

Underhand Grip Smith Rows
315 x 10, 10, 8

Walking BB Lunges
135 x 24 steps
185 x 24 steps
225 x 24 step <—ouch! Heaviest I’ve ever gone on these.

Seated Leg Curl ss/w Wide Grip Pulldowns
the stack- 3 x 10/3 x 16

Standing Single Leg Curls
3 x 10 each leg

Well I had what felt like a great workout, then an hour afterward, BAM! Feeling like death Out of nowhere I feel sick as a dog, and it hit me really fast. Feel like vomiting and light headed and all of the sudden have a chest cold, too…

Frickin’ Lame… Getting sick during prep is pretty much my biggest fear…because any muscle you lose during prep, you’re not going to get back… and I have a tendency of being really healthy, but when I get sick, I ALWAYS get really sick…

I’m loading up on everything under the sun for immune boosting, and whatnot, so i hope this doesn’t hit me full force.