Jabroni to Juggernaut: A Bodybuilding Journey

Training Training Logs
1

I am starting this log because I am tired of being a gym rat and want to be a full fledged bodybuilder. A year ago I was obese and have dropped down from 285 to ~200lbs. At 200 I was pretty satisfied, Many people thought I was ripped. Truth be told I wasn’t by bodybuilding standards. Now I have tried to maintain my weight and have begun getting fatter again.

I cannot accept this and am determined to refine my physique and compete in a natural show in 2010. I have learned a great deal from other training journals and now I want the added motivation and accountability they seem to provide. I am learning and have no idea how to find a good organization in which to compete or find a show, so any input is appreciated.

2

Me at 200lbs this last summer

3

This week started a new split, These were the first three workouts:
10/10/2009 Pull Workout:
Deadlift-Ramped up using five’s then triples to a top set
Top set-365x3
Back off sets- 315x6, 225x15
Medium grip pulldowns-160x10, 175x6, 190x6 Back off-145x10
Chest supported row- 4 plates x 5, 3 plates x 8, 2 plates x 15.
E-Z bar curl- 80x10, 70x10, 50x15.
Seated alt DB curl- 30’sx10, 35’sx8, 40’sx8
hyperextentions supersetted with roman chair sit ups- BW 3xfailure (12-30reps)
30 min on elliptical

10/11/2009 Push Workout
Bench-Ramped up to 225x3 then 185x12, 175x10, 155x15
Incline Press Machine- 90x10,10,8,8
Dip Machine-150x10,135x12,120x15
Seated DB OH Press-50’sx10, 60’sx8, 70’sx4, 50’sx10
Upright row-70x15, 90x12, 100x10, 100x12
Lateral raises-35’sx10, 30’sx10, 25’sx19, 20’sx12
Reverse Peck-Deck-100x12, 130x6, 85x8, 70x15
v-bar tricep pressdown-110x20, 180x6, 150x10, 130x12
Cable crossover super set with rope cable crunch- CC:120x20, 140x12, 100x15/Crunch: 150x15,170x12,180x15

10/12/2009 Legs:
45* Leg Press-360x8,450x6,540x5,270x20
Leg Extension-150x15,165x12,180x10,150x12
RDL-145x15,225x12,275x7,225x6
seated calf raise-50x25,75x20,100x15,100x12
GluteHam raise-25x10,10,10, BWx12
Roman Chair sit-ups-25x20,15,15, Bwx15
*GHR supersetted with sit ups

4

10/14
Rack pull-225x15,315x12,365x8,315x12
Pulldown-145x12,190x6,160x10,145x11
DBrow-90x10,90x12,100x10,100x10
Alt DB curl-50sx5,40sx8,30sx15then x10
Machine preacher-55x20,70x12, 85x10,55x12
Straight arm pressdown-70x15,85x10,70x12
pinwheels-45sx10 25sx15,13,12

10/15
Floor press 185x8,225x3,205x8,195x10,135x20
Machine incline press-90x12,110x8,130x7,90x10
Shalow incline fly-40sx12,45sx8, 50sx8,55sx7
Fromt DB raise/lateral raise superset
Front-35sx5,25x8,15sx10,15sx10
Side-35sx12,10,10, 30sx12
Military Press-95x10,135x6,110x8,110x8
Dead stop extension-70x15,80x12,60x15,50x20

10/16
Leg press-360xx12,450x10,540x3,3600x12
Leg ext-165x15,180x12,195x8,150x15
RDL-135x15,185x12,205x10,225x9
Leg press calf raise-360x15x3sets

10/17
Deadlift-315x3,315x6,275x10,225x12
Levrage machine row-180x5,135x12,90x12,90x12
Machine lat pulldown-135x12,150x10,165x9,135x12
ez curl-90x10,80x10,70x10,50x15
Preacher DB curl-30sx10,35sx7, 40sx7,30sx10
Incline hammer curl-25sx10x3sets
straight arm pressdown-100x20, 130x12,140x8,120x12
cable woodchops high to low-50lbsx12x3sets

5

420×560 34.5 KB

Me as a fat ass on 6/19/2009 at 285lbs

6

Another fat ass pis from the same day

7

One more progress pic for my self esteem

8

Haven’t posted here in a while. The program I was doing burned me out quick. Here’s the one that is working for me now.
Schedule:
Lifting: 2 on 1 off, 2 on 2 off Cardio: 20 min HIIT PWO
Metabolic Training: 2 out of three off days

Day one: Chest, biceps, triceps, forearms
Day two: Back, delts, traps, abs
Day three: Metabolic training
Day four: Chest, biceps, triceps, forearms
Day five: Quads, hams, calves, abs
Day six: Metabolic training
Day Seven: Total rest.

Chest: Bench Press, Incline Bench Machine, Flat DB Fly
Bicep: E-Z curls or Alt DB curls, DB/Machine preacher curls,
Forearms: Reverse/Hammer curl, Forearm curl
Back: Deadlift, Pull-up, Machine or BB Row
Delts: DB OH Press, L-laterals, Face Pulls
Traps: Upright rows/Power cleans
Abs: Cable crunch, Hanging leg raises, Cable wood chops
Quads: Leg Press, Les extensions
Hams: Cable pull through, Leg curl
Calves: Seated calf raise, Leg press calf raise

Metabolic training: 30-45 minutes total body circuit training followed by 20 min hard cardio.