Jake's Transition into the World of Natty BBing

Training Training Logs
1

So the show’s over, and it’s back to BBing foundations for me. Here is a summary of everything I plan to do.

Diet
Well, things finished off retardedly low before peak week. I was at 250 P, 0 C, and 75 F everyday. I am going back to those macros for a week, and adding +30g C each WEEK. So week 2 is 250/30/75, week 5 will be 250/120/75, …you get the picture. I am very patiently and carefully reversing the diet to “heal” my metabolism. My ultimate goal is to carb cycle with high/med/low carbs as high as 600/400/200, keeping fat intake much lower than I’m used to.

I will be keeping a weekly cheat meal, since I am so used to it for the past several months. I don’t wanna drastically shift too much too fast, and, well, they’re fun and a chance to be social!! Cheats will be one night sun-wed. Depends on when people are going out. Being flexible, but one per week only.

Cardio
Was at 50 min fasted morning LISS during final stretch of prep. This week is 40, next 30, then 20, then I segway into HIIT 4x/week after non-leg days. The tentative plan is 4-8 rounds w/ 30 sec on, 1 min rest intervals.

After arms or delts workouts I’ll stick to lower focus: Arc Trainer, Bike, or Sled Drags.

After back, tire flips, sled rows, or row Machine

After chest hammer strikes or med ball slams.

Training Split

Going to a 5 day split that focuses on arms and delts.

M: chest/delts/tris (push)
Tu: back/bis (pull)
W: legs
Th: delts (pump)
F: arms/calves (pump)
Sa/Su: OFF (no cardio even!)

Chest/Delts/Tris
Chest
Machine/Cable Fly Variation: 3 sets of 12, 1 drop on final set (75%)
DB/HS Press: ramping 15, 12, 9, 6
BB/Smith Press: 3 sets of 6-8, rest-pause last set
Stretch Push-ups: 4 sets to failure
Delts
Bent-over DB Lateral Raises: 4 heavy sets of 8
Over and Back Press: 2 sets of 6
Tris
Rope pulldowns: 15, 12, 9, 6 w/ r/p
Close-grip press/Weighted Dip: ramping sets of 6 or 8 (try to PR on final set)

Back/Bis
Back
Meadows Rows: 3 sets of 8
STRICT DB Rows: 3 sets of 12
Stretchers: 3 sets of 12
Wide Grip Lat Pulldowns: 15, 12, 9, 6
Chest-supported Row Variation: 15, 12, 10
Shrugs w/ 2-5 sec squeeze: 3 sets of 10-20
Bis
Neutral/Rev. Grip Curl Variation: 3-4 sets of 6-8 (heavy, a little cheating OK)
EZ Bar Curls: 5 sets of 8

Legs
Hams
Lying Hamstring Curls: 5 ramping sets 8-20, then 6-10+drops+partials
Stiff-Leg Variation: 6 sets of 8-20
Quads
Leg Extensions: 4 ramping sets of 15-25, 2 drops on final set (75%, 50%)
Squat/Press Variation: 4 sets 6-20 (w/ intensifier slow negatives, 1.5 reps, r/p, drops, etc.)
Squat/Press Variation: 4 sets 15-50 (pump)
Lunge Variation: 2 sets

Delts (Pump)
Machine/DB Press: ramping sets of 6 or 8
Cable/Machine Lateral Variation: 20, 15, 10+drop and/or 20-60 partials
DB Rear Delt Variation: 3 sets of 15, 30 sec rest
HS/Smith/BB Press: 12, 9, 6 w/ 1 drop or r/p on last set
Seated/Incline DB Lateral Raise: 3 sets of 10-15, 1 drop final set
Machine Rear Delt: 30/20/10 drop set, then heavy 15/10/5 drop set
Front Raise Variation: 20, 15, 10

Arms/Calves (Pump)
Arms
Superset: 3-4 ramping sets of 8-12, 3 drops on final set
Machine/Cable Curl
Pressdown Variation

Superset: 3-4 sets of 6-10 w/ 3-5 sec negatives
DB/EZ Bar curl
Dip Variation

Superset: 20, 10, then two 5/5/5 ascending sets
Seated Curl Variation
Extension Variation

Calves: 5 sets 10-20 w/ intensifier (negatives, held stretch, drops, etc.)
Standing Calf Variation
Seated Calf Variation

LET THE GAINS BEGIN!!

*note: LEAN gains only…=/

2

4/25/13 Legs

Lying Hamstring Curls: 20x60, 15x70, 12x80, 10x90, 8x100, 6/6/6x110/80/50 drop + 30 partials out of bottom

DB Stiff-Leg RDLs: 6 ramping sets of 12 (slow, controlled) w/ 60, 70, 80, 90, 95, 100

Leg Extensions: 25x60, 20x75, 15x90, 15/15/15x105/75/45 drop

HS Hack Squat w/ 3 sec negative (feet high and wide): 15x2pps, 12x2.5pps, 10x3pps, 8x3.5pps

Leg Press, narrow stance: 50x4pps, 40x5pps, 30x6pps, 20x7pps

Walking Lunges: 2x15 (each leg) w/ 65lb BB

Cardio: 40 min fasted morning walk

3

4/26/13 Delts

HS Shoulder Press: ramping sets of 8 w/ 1pps, 1pps 10s, 1pps 20, 1pps 30, 2pps, 2pps 10s

Behind the back cable lateral raises (bilateral): ramping 20, 15, 10 30 partials

DB single arm rear delt rows: 15x40, 15x50, 15x60

Seated Smith overhead press: 12x1pps, 9x1pps 15, 6/6/3 10 sec rest-pause set w/ 1pps 30

Incline bench side lying single arm lateral raises: 10x15, 10x20, 15/12 drop w/ 20/10

Pec dec rear delt flyes: 30/20/10 drop followed by heavier 15/10/5 drop

BB front raises: 20x30, 15x40, 10x50

Cardio: 40 min fasted morning walk

4

4/26/13 Arms/calves

Superset 1
Rope pushdowns: ramping 12, 10, 8, then 12/10/8/8 drop
Cable curls: ramping 12, 10, 8, then 12/10/8/8 drop

Superset 2
Dips w/ 3-5 sec negatives: 10xBW, 10x 25lbs, 8x 45lbs, 9x 45lbs
BB Curls w/ 3-5 sec negatives: 4x8x60lb

Superset 3
Lying DB Tri Extension: 20x20s, 10x30s, 2 ascending sets of 5/5/5 w/ 20/30/40s
HS Preacher curl: 20x1pl, 10x1pl 25, 2 ascending sets of 5/5/5 w/ 1pl/1pl 25/1pl 2 25s

Standing calf raises in HS Hack: 20x2pps, 20x3pps, 15x4pps, 12x5pps, then 10/10/10/10/10 drop w/ 5/4/3/2/1pps

Seated calf raises w/ 5 sec negatives: 5x10

Cardio: 40 min fasted morning walk

5

Man great job jake.Wanted to drop that here since you started a new log.And a nice plan laid out above as well for some good gains ahead.

6

[quote]jppage wrote:
Man great job jake.Wanted to drop that here since you started a new log.And a nice plan laid out above as well for some good gains ahead.[/quote]

Thanks for the support and kind words!

The plan is to inch up in bodyweight ever so slowly and be just as lean and bigger each month.

You are looking quite lean in your avi btw. What’s on your agenda?

7

how’d the show go? you looked shredded in the pretan/precarbup pics you posted last week

8

[quote]browndisaster wrote:
how’d the show go? you looked shredded in the pretan/precarbup pics you posted last week[/quote]

I got second! I’ll post up stage pics as soon as I get them.

9

I don’t post much, but I wanted to congratulate you on your hard work and show…awesome work man! I really enjoyed following your prep thread. I competed in men’s physique for the first time this past November, and plan to compete again in summer of 2014. Your physique is a great goal to shoot for! Keep up the good work man

10

Subed

11

Congrats. Well done.

(1) Imo your legs are a weakness. They look stringy. Perhaps hammering them 2x/week would prove useful. But I’m hardly an expert. However, I have noticed that most natties that don’t have a PLing background have weak legs. But I would ask Stu about that.

(2) What was your experience with the EC(A) stack during the end of your cut? How did it affect your cognitive abilities?

Cheers.

12

[quote]jskrabac wrote:

[quote]jppage wrote:
Man great job jake.Wanted to drop that here since you started a new log.And a nice plan laid out above as well for some good gains ahead.[/quote]

Thanks for the support and kind words!

The plan is to inch up in bodyweight ever so slowly and be just as lean and bigger each month.

You are looking quite lean in your avi btw. What’s on your agenda? [/quote]
Thank’s jake,Pretty much same as you.Going into a lean gain phase soon while trying not to stray to far from my leanness.I’m in the middle of selling my home so with packing,moving etc. I’ve just been maintaining at the moment.When I get settled next month I’m planing on hitting it full on.Also saw your comp. pics In your other log and man you looked awesome.Once again hat’s off to ya.

13

[quote]infinite_shore wrote:
Congrats. Well done.

(1) Imo your legs are a weakness. They look stringy. Perhaps hammering them 2x/week would prove useful. But I’m hardly an expert. However, I have noticed that most natties that don’t have a PLing background have weak legs. But I would ask Stu about that.

(2) What was your experience with the EC(A) stack during the end of your cut? How did it affect your cognitive abilities?

Cheers.[/quote]

I actually started off in PLing…lol. I actually blame my small legs on that. Just recently started training them like a BBer. What do you mean “stringy?” My femurs are severely disproportionate in length to my upperbody if that’s what you’re getting at.

14

Saturday and Sunday were just 40 min fasted morning walks. No training.

…soooo looking foward to HIIT instead of all this LISS!

15

[quote]jskrabac wrote:

[quote]infinite_shore wrote:
Congrats. Well done.

(1) Imo your legs are a weakness. They look stringy. Perhaps hammering them 2x/week would prove useful. But I’m hardly an expert. However, I have noticed that most natties that don’t have a PLing background have weak legs. But I would ask Stu about that.

(2) What was your experience with the EC(A) stack during the end of your cut? How did it affect your cognitive abilities?

Cheers.[/quote]

I actually started off in PLing…lol. I actually blame my small legs on that. Just recently started training them like a BBer. What do you mean “stringy?” My femurs are severely disproportionate in length to my upperbody if that’s what you’re getting at.
[/quote]

Did you have a good squat? From what I have seen most intermediate raw PLer (natties) tend to have good leg size (me included) - upper body not so much.

“Stringy”:=little thickness. I think WaylanderXX said some long time ago that most natties have stringy legs - I agree. Just look at Stu. Not impressive legs imo. An opposite example is Evan Piercey (T Nation’s ebomb). He is also a strong squatter.

16

[quote]infinite_shore wrote:

[quote]jskrabac wrote:

[quote]infinite_shore wrote:
Congrats. Well done.

(1) Imo your legs are a weakness. They look stringy. Perhaps hammering them 2x/week would prove useful. But I’m hardly an expert. However, I have noticed that most natties that don’t have a PLing background have weak legs. But I would ask Stu about that.

(2) What was your experience with the EC(A) stack during the end of your cut? How did it affect your cognitive abilities?

Cheers.[/quote]

I actually started off in PLing…lol. I actually blame my small legs on that. Just recently started training them like a BBer. What do you mean “stringy?” My femurs are severely disproportionate in length to my upperbody if that’s what you’re getting at.
[/quote]

Did you have a good squat? From what I have seen most intermediate raw PLer (natties) tend to have good leg size (me included) - upper body not so much.

“Stringy”:=little thickness. I think WaylanderXX said some long time ago that most natties have stringy legs - I agree. Just look at Stu. Not impressive legs imo. An opposite example is Evan Piercey (T Nation’s ebomb). He is also a strong squatter.[/quote]

I’ve never had a good squat…never will. Wouldn’t be worth it IMO. Would just take away time I could be using towards gaining the thickness you’re talking about. My leverages are so fucked for ever putting up a good squat it’s not even funny.

Nothing I can really do at this point except give it time. My legs have come a long way since my knee surgery.

I personally like how they look in proportion to everything else. People overestimate just how big their legs will be once leaned out IMO.

17

4/29/13 chest/delts/tris

Pec Dec: 3x12, last set full stack followed by 75% drop for 16 more reps

HS Incline Press: 15x2pps, 12x2pps+25s, 9x3pps, 6x3pps+15

Smith Machine Press w/ monster mini bands: (bar weight) 6x1pps, 6x1pps+10s, then 8/3/1 10 sec rest-pause w/ 1pps

Stretch push-ups: 4 sets to failure w/ 1 min rest only between; I think I hit 30 on first set.

Heavy bent over DB lateral raises: 8x30, 8x35, 8x40, 8x45

Over and back BB press: 6x95, 6x105

Rope pressdowns: 15, 12, 9 ramping, then 6/6/5/3 10 sec rest-pause

Close-grip swiss bar press: 6x1pps, 6x1pps+10s (no idea how much bar weighs)

Cardio: 30 min fasted morning walk

18

Subbed.

19

nice work getting second at the show man! You and I have never really spoken but I’ve been following your progress quite closely. I’m sort of half considering a physique show myself somewhere down the line so I was hoping you’d do well.

20

I’ll be checking here frequently