Big J's Mr. Minnesota Prep Log

Training Training Logs
61

11.22.09—6 months out!
Chest/Bis

BB Bench Press ss/w EZ Bar Preacher Curls
275 x 10/125 x 10
285 x 9/125 x 10
295 x 7/125 x 895 x 1075 x 10
225 x 20

Incline BB Press ss/w Preacher Hammer Curls
225-3 x 10/50-3 x 8,8,6

Cable Curls ss/w Dips
2 x 10/ bw x 40 rp 12 rp 10 rp 8

Inc. Cable Flies ss/w concentration curls
2 x 10/2 x 10

Cable Crossovers ss/w High Crossover Curls
3 x 10/ 3 x 12

Energy was a bit low for this workout, but it went pretty good, all things considered. I’m thinking I’m gonna add cardio back in today and get back at it full force. Was officially 6 months out on Sunday… soooo…6 months to DO WORK!!!

62

11.23.09
Cardio
30 mins LISS

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

Shoulders/Tris

Seated DB Press
120’s x 4
100’s x 10

Side Laterals ss/w Decline EZ Bar Skulls
3 x 10/3 x 10

Leaning Side Laterals ss/w Overhead EZ Bar Extensions
2 x 12/2 x 10

Front Raises ss/w 45* Underhand Grip EZ Bar Extensions
2 x 12, 10/2 x 10, 8

Rear Delt Raises ss/w Rope Pushdowns
3 x 15/3 x 15

BB Shrugs(shoulder width)/BB Shrugs(Wide Grip)/BB Shrugs(Narrow Grip)
315 x 20/15/12 No rest between grips other than to adjust straps

BB Shrugs(Narrow Grip)/BB Shrugs(Wide Grip)/BB Shrugs(shoulder width)
315 x 15/15/15 no rest

Boom. Good workout. Got back at it with a little bit of cardio, and hit my numbers, so it was a good day all around.

63

11.24.09
AM Cardio
50 Mins LISS

PM Legs (quad dominant)

So before i lay this workout out for you, I have to tell you that my chest congestion has spread all throughout my sinuses, so i have been a little light headed all day from the ridiculous pressure in my head. Also, with not being able to breathe because of a congested chest and stuffed up nose, i ended up cutting out early on this workout.

Front Squats
225 x 5
275 x 5
315 x 5
365 x 2

Hack Squats
3 x 10, 10, 6

Leg Extensions
3 x 20, 15, 15

And because of the difficulty breathing, I called it quits here. I was going to do calves, and actually planned on doing a couple sets of leg curls… BUT you do what you can with what you got. Aside from not being able to breath because of the sickness, I actually felt rather strong tonight. I hit 365 for 2 for the first time during this prep…first time in probably 8 months…

Supplements
Kre Alkalyn EFX Pro- Preworkout
Nytric EFX Pro- Pre workout
LBA Pro- Preworkout
LG5 Pro- Postworkout
Cell Rush- Postworkout
NF-Pro Whey Protein- Pre and Post workout
ZMA Elite- Before Bed

Nutrition

After my last meal, my numbers will be

3,357 kcals
60 g fat
399g Carbs
318g Protein

64

11.27.09

boom
SO after basically having no strength at the gym, and feeling like crap, I decided I wanted to try chest and back again today. Workout went perfect. Strength and energy were back, and i didn't get light headed or anything....NICE

Chest/Back

Incline DB Press
120's x 12 (vid), 8
100's x 16 (vid)
100 x 8*80 x 6*70 x 4*60 x 5

Decline DB Press
100's x 12, 10, 10

Flat DB Press
120's x 5
110's x 6
100's x 10

Incline DB Flye
70's*60's* 50's

T-Bar Rows
6 plates x 10
7 plates x 8 (vid)
6 plates x 12

Pullups
bw x 6
bw + 30 x 6
bw + 70 x 6 (inspired by Ant aka ItalianPlaya30)

Ehlis Rows
275 x 12, 12, 10 (vid)

Chest Supported DB Rows on Incline Bench
100's x 12, 12, 10

Underhand Grip Pulldowns
3 x 16, 12, 12

Straight arm pulldowns
3 x 10

Hanging Leg Raises
3 x 30, 20, 15

Decline Crunches
3 sets to failure

Decline Board Twists
2 sets to failure

---------------------------------------------------

Supplements
Kre Alkalyn EFX Pro- Preworkout
Nytric EFX Pro- Pre workout
LBA Pro- Preworkout
LG5 Pro- Postworkout
Cell Rush- Postworkout
NF-Pro Whey Protein- Pre and Post workout
ZMA Elite- Before Bed
----------------------------------------------

THANK GOODNESS! Yesterday, I was only able to get 6 reps at 120 on incline and 4 reps with 6 plates on t-bars, and I called it quits after that. Seems like that is gone, and strength cam back today. Didn't do cardio, because...well... unfortunately, I'm getting rid of one problem, but now I'm having another one. Yesterday my left knee started acting up...which is strange because I did legs on Tuesday, and Wednesday was an off day. I had no pain on wednesday, but could hardly walk yesterday or today from all the inflammation in there. I can't straighten it out all the way, and it's fairly swollen...I think I irritated it on hack's but can't be sure. Because I set my feet so low on the platform that my knees go way over my toes. I've never had an issue with it before, but maybe I did something a little differently last time. Either way, I decided it wasn't worth it to do cardio when i have to worry about legs coming up in 2 days.
65

120’s x 12 Incline DB

66

100’s x 16

67

T- Bar rows 7 plates

68

275 ln Ehlis Rows (named after natural bodybuilder Luke Ehlis)

69

11.28.09
AM Cardio
Recumbant Bike-60 mins
According to the bike, 990 cals burned…lol

PM ARMZ

Skull Crushers
115 x 10
145 x 6
170 x 6 (heaviest I’ve ever gone on these!)

60* incline Overhead EZ Bar Extensions
115 x 6
135 x 6
145 x 6
115 x 10

Tricep Pressdowns
3 x 15, 10, 101010

1 Arm Overhead DB Extensions
35 x 12 (per arm)
45 x 10
55 x 8
60 x 6

BB Curls
115 x 6
135 x 6
155 x 6
165 x 6*135 x 6

30* Incline DB Curls
35 x 12 (per arm)
45 x 6
60 x 6

Nonsupport Concentration Curls (ala Arnold)
30 x 8 (per arm)
40 x 8
50 x 7

Cross Body Hammer Curls
50’s x 6 (per arm)
60’s x 6
70’s x 6
80’s x 5

Incline Hammer Curls
45’s to failure35’s x failure25’s x failure*20’s x failure

Supplements

Preworkout
NF-Pro whey protein
LG5 Pro liquid Glutamine (5 ml)
LBA Pro Liquid Beef Aminos (7.5 ml)
Kre Alkalyn EFX Pro
Nytric Pro Arginine/Citrulline (2 capsules)
Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
NF-Pro Whey Protein
LG5 Pro liquid Glutamine (10 ml)
LBA Pro Liquid Beef Aminos (7.5 ml)
Cell Rush Kre Alkalyn/Beta Alanine (10 ml)
Kre Generator

Pre Bed
ZMA Elite

Had a really great workout today! Went heavier than ever on skulls and crushed 'em! Went heavier than ever on concentration curls. Went heavier than ever on 1 arm overhead DB exts. Went heavier than ever on cross body hammer curls… especially at the end of a workout like this. Basically, I was feeling awesome and had an awesom workout!!!

70

12.03.09 & 12.04.09
12.03.09

AM Cardio
40 mins MISS on elliptical

PM Chest/Bis

BB Bench Press
275 x 8
295 x 7
315 x 5
275 x 8

Incline BB Press
225 x 10, 10, 10

Decline BB Press
275 x 10, 10, 10

Cable Crossovers
2 x 20

Standing EZ Bar curls (outside grip)
115 x 10
135 x 10
155 x 10
135 x 10

Alternating Dumbell Curls
60’s x 10 (per arm)
70’s x 8
60’s x 8

Standing EZ Bar Curls (inside grip)
115 x 10, 10

Machine Preacher Curls
3 x 12

Supplements

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite
================================================== =========

12.04.09

Shoulders/Tris

Seated DB Press
100’s x 8
120’s x 4
100’s x 10, 8

Side Laterals
3 x 10

Front Raises
2 x 12

Bent over rear delt laterals
3 x 15

Skull Crushers
115 x 12
135 x 8
165 x 5

Overhead DB Extensions
120 x 10, 10, 9
100 x 10

Skull Crushers
115 x 10, 10

Dips
bw x 20, 17, 15

1 arm overhead DB extensions
3 x 10

Triceps Pressdowns
2 x 20, 201515*15

DB Shrugs
120’s x 30, 30, 25

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

So I am continuing to go down a little bit on Bench, but I have to just bite the bullet on that. I’m not worrying about it. I felt strong on my biceps workout. Felt good on shoulders, too. We’re just pluggin’ away and getting it done! Gotta hit a BIG leg day tomorrow! Already getting mentally prepared

71

12.05.09—24 weeks out!
At 24 weeks out, staying strong and feeling great. I finally have no remaining effects from being sick, and I’m feeling awesome! Weight is down to 226 now another week losing 3 pounds… Cals for the week were 3,400 and protein was right around 325 g/day, carbs were 400 g/day and fats right around 55 g/day on average.

AM Cardio
40 mins LISS on Treadmill

Legs

Front Squats
225 x 10
275 x 6
315 x 3
365 x 2

Smith Machine Front Squats
225 x 15
275 x 10, 10
225 x 12

Alternating Single Leg extensions ss/w Leg Extensions ss/w Hack Squats (pre exhaust)
alternating single leg extensions with the stack done until I can’t do anymore, then go immediately into leg extensions with both legs to failure, then RUN to hack sled and go to failure
failure/failure/failure x 3 sets

Deadman Raises
bw x 12 (2 sets)

Calf Raises
3 x 15

Supplements

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite

Only managed to hit 2 at 365 again, but I feel like I’ll have a third in me soon! Then I moved to the smith and burned the crap out of my quads. And absolutely finished them off with the pre exhaust supersetting…OUCH! They were so done after that, that I did deadman raises instead of sissy squats, cuz I just didn’t have it in me to do those!

All in all things felt great and everything is going awesome.

72

12.10.09
So unfortunately I didn’t make it to the gym yesterday what with the little snow storm that netted 20 inches and the 30 mph winds that created 5 foot snow drifts. I got a solid hour of snow shoveling in, though.

LEGZILLAS

Leg Press
890 x 15
1040 x 15
1190 x 15
1200 x 15

Squats
315 x 25
405 x 3
495 x 1

8 inch Box Squats
225 x 5, 5
275 x 3, 3

Single Leg DB Squats
80’s x 10/10
90’s x 10/10
100’s x 10/10

DB SLDL
120’s x 15, 15, 15

Supplements

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite

Oh Goodness. This workout had me hurtin’ by the end! I wanted to focus on a lot of strength based stuff. And everything was compound, so I was total body fatigued by the end. Just wanted to hit 1 at 495 after the leg presses and high rwp set of 315… kinda just to see if I could.

73

12.11.09

Shoulders

Seated DB Press
90’s x 15
100’s x 12, 10
80’s x 12, 12

Seated Side Laterals
40’s x 12
50’s x 10
40’s x 12

Arnold Presses
60’s x 12
70’s x 10
60’s x 10

Seated DB Upright Rows
60’s x 12, 12, 12

Bent Over Rear Delt Laterals
20’s x 20, 16
15’s x 20

DB Shrugs
120’s x 35, 30, 25

Cardio
15 mins MISS on Elliptical
15 mins HIIT on Elliptical

Supps

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite

Had a good shoulder workout this AM. Needed to give 'em a break from super heavy weights, so I went higher reps and tried to use a fuller ROM and control the pace. Got a REALLY good delt pump right away. I normally don’t get that much of a delt pump on the DB Presses.

Had a pretty busy day, so went at 11 pm to do my cardio. Session went good. Banged out some fairly high intensity steady state for the first 15 minutes and when I couldn’t hold that pace anymore I switched to HIIT. 30 second sprints with 90 seconds low intensity.

74

12.11.09

Shoulders

Seated DB Press
90’s x 15
100’s x 12, 10
80’s x 12, 12

Seated Side Laterals
40’s x 12
50’s x 10
40’s x 12

Arnold Presses
60’s x 12
70’s x 10
60’s x 10

Seated DB Upright Rows
60’s x 12, 12, 12

Bent Over Rear Delt Laterals
20’s x 20, 16
15’s x 20

DB Shrugs
120’s x 35, 30, 25

Cardio
15 mins MISS on Elliptical
15 mins HIIT on Elliptical

Supps

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite

Had a good shoulder workout this AM. Needed to give 'em a break from super heavy weights, so I went higher reps and tried to use a fuller ROM and control the pace. Got a REALLY good delt pump right away. I normally don’t get that much of a delt pump on the DB Presses.

Had a pretty busy day, so went at 11 pm to do my cardio. Session went good. Banged out some fairly high intensity steady state for the first 15 minutes and when I couldn’t hold that pace anymore I switched to HIIT. 30 second sprints with 90 seconds low intensity.

75

12.13.09
Back/Hams

BB Rows
315 x 15, 12, 10*225 x 10

Neutral Grip Pullups
bw x 12, 12, 12

Ehlis Rows
225 x 12, 12, 12

Lat Pulldowns
3 x 15

Incline Bent Arm EZ Bar Pullovers
100 x 12, 12, 12

Straight Arm Pressdowns
3 x 10

SLDL
315 x 10
405 x 5
315 x 10

Seated Leg Curl
3 x 12

Standing Single Leg Curls
3 x 10

Standing Calf Raises
3 x 15

Had a good workout. It’s been a while since I’ve done 405 on SLDLs, and it’s something I need to get back to doing heavy. I used Sporto tempo on Ehlis Rows, Straight Arm Pushdowns , and Lat Pulls. It was pretty good.

Supps

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite

note: did a little posing after the workout and got in a gallon and a half of water…not as much as I’d like, but not bad.

76

In the gym pic from 12.12.09

77

12.14.09
Cardio
Treadmill
5 Mins LISS
10 mins HIIT
25 mins LISS

Chest/Biceps

BB Bench Press
225 x 12
275 x 10, 8
225 x 21 (sorry Luke… I had to )

Incline BB Press
225 x 10, 10
185 x 10*135 x 8

Decline BB Press
225 x 10
275 x 9
225 x 9

Cable Crossovers
5 x 12
7 x 125 x 103 x 15

Incline DB Flys
40’s x 10, 10, 10, 10, 10 (supinated grip, slow slow slow)

Alt DB Curls
60’s x 10
90’s x 3 (really cheaty ) 70’s x 550’s x 740’s x 1030’s x 10 (OUCH)

Alternating Incline DB Curls (30 degrees)
40’s x 10
50’s x 7
60’s x 540’s x 830’s x 10

*=denotes dropset

Machine Preacher Curls ss/w High Crossover Curls
2 x 20/2 x 12

Good day. I had to beat Luke’s 225 x 20, but he did more at 275 the previous set so it doesn’t really count Plus mine were NOT slow and controlled like his. Absolutely destroyed my biceps with dropsets. My gosh I was in pain!!!

Supplements

Morning
AAEFX Tribulus Elite
AAEFX HBM Elite

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)
AAEFX HBM Elite

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite

Got my new shipment in today, and since a few of my supps last multiple months, I was able to get a couple new things. I got the Tribulus Elite, and HBM Elite (was recommended to me) Excited for thing to come!

78

I have been keeping tabs with your log since it began and decided to give another compliment, chest looking thick man, jealous mine isn’t near what yours is. Haha

I may have missed it, maybe you already mentioned it but what weight class do you plan on competing in. I know you said at the beginning you were at 241, I assume you’ll be around 230 competition weight? Or maybe I have this backwards.

79

[quote]JonEightPackGuy wrote:
I have been keeping tabs with your log since it began and decided to give another compliment, chest looking thick man, jealous mine isn’t near what yours is. Haha

I may have missed it, maybe you already mentioned it but what weight class do you plan on competing in. I know you said at the beginning you were at 241, I assume you’ll be around 230 competition weight? Or maybe I have this backwards.[/quote]

Thanks Jon!

But no, I’m already below 230 by a little bit. I’m guessing I’ll be more like 195-200 competition weight. It takes a lot more to get into stage shape than many realize. Even at close to 200, I would still be big for a natural. Most guys in the natural shows are in the 150’s to 170’s, just because of how much you have to lose to get stage lean.

80

12.15.09
Cardio
40 mins LISS

Shoulders/Traps/Tris

Side Lateral Raise/Seated BTN BB Press (Pre exhaust super drop set)
50’s x 15/185 x 840’s x 10/165 x 830’s x 12/135 x 10

Upright Rows ss/w EZ Bar Front Raises
135 x 12/80 x 10
135 x 12/80 x 10
135 x 10/80 x 8

Bent Over Rear Later Raise ss/w Face Pulls
2 x 15/2 x 15

Skull Crushers
2 x 12 (115)

Decline Skull Crushers
2 x 10 (115)

Overhead EZ Bar Extensions
2 x 12,10 (115)

Skull Crushers
2 x 10 (115)

BB Shrugs
405 x 12
495 x 10
405 x 18

Supplements

Morning
AAEFX Tribulus Elite
AAEFX HBM Elite

Preworkout
AAEFX NF-Pro whey protein
AAEFX LG5 Pro liquid Glutamine (5 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Kre Alkalyn EFX Pro
AAEFX Nytric Pro Arginine/Citrulline (2 capsules)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (5 ml)
AAEFX HBM Elite

Postworkout
AAEFX NF-Pro Whey Protein
AAEFX LG5 Pro liquid Glutamine (10 ml)
AAEFX LBA Pro Liquid Beef Aminos (7.5 ml)
AAEFX Cell Rush Kre Alkalyn/Beta Alanine (10 ml)

Pre Bed
AAEFX ZMA Elite
AAEFX HBM Elite

So I ended up going all out right from the get go, trashing my side delts by doing lateral raises then immediately going tinto BTN Presses, thus incorperating other muscle groups, to take them even further beyond failure…then to enhance it, I made it one big dropset, by going from the BTN presses right into lighter laterals, etc…

Kicked it off with a bang, and kept that mentality all night! Really pleased with this workout!