Time to get shredded [Archive]

RooRooTJ

07-14-08, 8:24 am

So here we are again. I sit at 14 weeks and 15 weeks respectively from my next two shows. The Youngstown Cardinal Classic Oct 18th and the NPC Monster Mash Oct 25th. I have put on some good muscle in the last 3 and a half months while staying pretty lean. I will once again plan on competing at Middleweight but we will see how things progress. I am starting with 30 minutes of Low intensity cardio 4x a week and will be bumping it up periodically. My diet will also be different this time. I will be taking in about 240-280 grams of protein a day, 120-150 carbs, and keeping my fats lows. The only carb sources I will have are coming from my protein, oatmeal, and brown rice. I will cut carbs as I progress when the mirror tells me. It is going to be a long road, but I believe I am alot more prepared this time around. I will post up my diet and workout schedule later today. For all those that stop by, feel free to make suggestions or take what you want from my experiences.

RooRooTJ

07-14-08, 10:06 am

Here is my workout plan for the next 6 weeks. I am trying to hit everything twice a week except legs. My legs are pretty good so I am only hitting them once a week right now. I will be hitting each part heavy once a week and then light just to get the blood pumping into that muscle the second time.

http://i97.photobucket.com/albums/l227/RooRooTJ/workout.jpg

firsthorseman97

07-14-08, 10:18 am

I'm subbed for this one. This should be one helluva journey. Best of luck!

RooRooTJ

07-14-08, 10:25 am

Here is a better look at the schedule

http://i97.photobucket.com/albums/l227/RooRooTJ/workouta.jpg

RooRooTJ

07-14-08, 10:26 am

http://i97.photobucket.com/albums/l227/RooRooTJ/workoutb.jpg

RooRooTJ

07-14-08, 10:26 am

http://i97.photobucket.com/albums/l227/RooRooTJ/workoutc.jpg

RooRooTJ

07-15-08, 1:40 pm

Started Sunday on the diet and the workout. It has been tough getting back into the full swing of the diet but a couple more days and it will be second nature again. After the first two days of the workout I feel good and am really liking the new plan. I have today off before hitting quads tomorrow. Just gonna do a little cardio tonight and be set today.

zanderfever

07-15-08, 9:34 pm

you know i'm here.

joe-yamma

07-15-08, 10:22 pm

hey Roo!
we know you know how to get shredded because you did a great job of it for your last show.
it'll be great to see how you do with that experience under your belt.

looks like you have a solid plan too. you know we're behind you bro.

RooRooTJ

07-17-08, 9:15 am

RooRooTJ

07-18-08, 7:59 am

Had a great workout on Shoulders yesterday and got the blood pumping in the chest a little. Starting to get a little easier handling the diet and making sure everything is going good.

RooRooTJ

07-24-08, 10:44 am

Alright I have been a little slack on updating this. I have been busy as hell. Busting my ass in the gym and cookin. Diet is going well and already leaning up a good deal. I will post some pictures this weekend when i will be 12 weeks out. I will get back to this a bit more once I get my training book back.

Lewy23

08-01-08, 3:39 pm

Consider me subbed!! This should be a good ride! Go get em Roo!!

Lewy

RooRooTJ

08-04-08, 4:14 pm

Consider me subbed!! This should be a good ride! Go get em Roo!!

Lewy

Nice to see you here. Been traveling lately alot but will get back to updating this a little better. Have Chest/tris tonight so it should be a good one.

Diet has been good. Abs are pretty much in at 11 weeks out or so, so I am feeling good. Me and my buddy came up with a great cardio routine we do once a week. 100 yard dash, length of a football field sprint, then walk back. Kinda a HIIT training. It is killer, We do 20 of them which doesn't seem like much but kicked my ass. After that, it is stairs around the stadium. Did it yesterday and I am hurting almost as bad as a really good leg day.

zanderfever

08-04-08, 5:11 pm

Nice to see you here. Been traveling lately alot but will get back to updating this a little better. Have Chest/tris tonight so it should be a good one.

Diet has been good. Abs are pretty much in at 11 weeks out or so, so I am feeling good. Me and my buddy came up with a great cardio routine we do once a week. 100 yard dash, length of a football field sprint, then walk back. Kinda a HIIT training. It is killer, We do 20 of them which doesn't seem like much but kicked my ass. After that, it is stairs around the stadium. Did it yesterday and I am hurting almost as bad as a really good leg day.

Question about that cardio, would that kind of cardio decrease your leg size a little if you did it to much?

RooRooTJ

08-05-08, 9:43 am

Question about that cardio, would that kind of cardio decrease your leg size a little if you did it to much?

Yeah I believe it would. It is basically HIIT, but that is why we are doing it once a week just to kinda jump start some fat loss and keep the body guessing. The low intensity cardio worked real well for me last time, but I just got bored with it and I seem to stall out after awhile. I am hoping this will be the kick I need to get even leaner. I can tell you It feels like a tough workout. My legs are still hurting today from it.

RooRooTJ

08-05-08, 9:44 am

Big Chest day yesterday with a few tri exercises to get the blood flowing. Also hit 25 minutes of low intense cardio during the day. Feel like I am on a real good pace to come in really ripped for this show. I was planning on taking pictures at week 12 but forgot so I will get some posted up this weekend at 10 weeks out.

Flash419

08-05-08, 9:50 am

Good luck bro...

I'll be keeping an eye on this. See you at the next ABC session.

ChandlerXJ

08-05-08, 9:52 am

What diet are you running? I'm liking the organization you got going... that is KEY to success.. track all variables!

RooRooTJ

08-05-08, 10:50 am

Good luck bro...

I'll be keeping an eye on this. See you at the next ABC session.

Hell yeah it should be an awesome one.

RooRooTJ

08-05-08, 10:52 am

What diet are you running? I'm liking the organization you got going... that is KEY to success.. track all variables!

I am running a low carb diet, but not too low. I started off with about 250 grams of protein, 160 carbs per day and very low fat. Every two weeks I am dropping carbs by 20 grams and upping my protein a little. It has been working really well. I am around 2400 calories a day right now. I am going by the mirror and the scale a bit to adjust.

ChandlerXJ

08-05-08, 10:56 am

RooRooTJ

08-05-08, 11:05 am

Interesting approach...

I've learned a lot about my body during the prep I just did... if I take fats too low my body hoards fat, it needs to "know" that it's getting enough to be able to burn the rest (when getting real low bf!)

I'm going to try carb cycling next time - or an approach similar to yours with more fats.

Yeah i have the same idea behind mine. My fats are low but not too low. I am around 60 to 70 a day right now. The fats stay the same until I feel i really need to cut more. I ran the keto last time and lost a lot, 209 to 172 in 10 weeks, but just felt really flat and smooth. I started at 196 this time and really never put on much fat. I am at 191 right now and my abs are pretty good. So I feel 1 to 2 lbs is all I need a week this time.

RooRooTJ

08-06-08, 10:41 am

Back and bis yesterday. Stayed with the program, but added another iso movement to get my back as good as it can be.

RooRooTJ

08-19-08, 9:05 am

Ok I have been a little lacking on this journey. Been crazy busy with work and getting things together to get engaged. So I promise I am going to get things back on track with the loggin. I have stayed on track really well with my diet and training though. Down to 188, so lost a little bit more than I wanted to after only 5 weeks. I started at 198, but still going strong. Hit chest hard yesterday and a little tri to get the blood pumping. Last week of this training routine. I have gotten good results and even gained a little strength.

Bench - 5x6-10
Incline DB Press 5x6-10
Decline Bench - 4x8-10
Cable Cross - 4x10
Tri Pushdowns - 4x12
Straight-bar pushdowns - 3x12

Here are some pics to. Still working on posing everyday so that I will have it down to a second nature.

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0587.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0590.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0572.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0576.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0582.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0585.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0580.jpg

firsthorseman97

08-19-08, 9:13 am

Pics are lookin' good! Good luck with the engagement! I hope you know what your doing! LMAO!

ChandlerXJ

08-19-08, 10:47 am

Lewy23

08-19-08, 11:25 am

Looking good Roo!! Keep it up! I think youre on track and youre gonna look better than you did at your 1st show!1 Good Luck, bro!

Congrats on the engagement!!

Lewy

RooRooTJ

08-19-08, 6:55 pm

looking great man... if you're back / lats were a little wider you'd be tough to beat! Don't take that the wrong way - make it a focus for next off-season! Your legs are nuts though, look at the tear drop!

I like the tats on your bi's too, draws attention to them - normally, I'd say don't draw attention to weak parts but if you take a look you'll notice you have BIG FULL biceps, so they're not weak, that's definitely a cool strength pointer-outer haha

Thanks man. Yeah I know my back and lats are my big weak point. I actually brought them up since my first show a few months ago but still have some work to do. Here is an old pic of the lats.

http://i97.photobucket.com/albums/l227/RooRooTJ/8%20weeks/P2140002.jpg

Shaffer_515

08-19-08, 7:04 pm

Lookin good man!!! keep it up your front poses are spot on man!!!

Flash419

08-19-08, 8:06 pm

Looking good bro. Better then last time for sure. Legs and Arms especially. Keep hitting the back shots, POP those lats out. Your on your way!

RooRooTJ

08-20-08, 10:13 am

Looking good bro. Better then last time for sure. Legs and Arms especially. Keep hitting the back shots, POP those lats out. Your on your way!

Thanks guys. I have really been trying to bring up some parts and back and arms were one of the big ones.

Speaking of, that was what I hit yesterday. I hit them pretty hard too and am definitely feeling it today. Also got a slight twinge in my right wrist. Hopefully it will heal up. Got legs today so should be able to get through it.

Pullups
Deadlift - 135xwarmup,225x10,275x10,315x6,350x3
HS Iso Pulldowns, seated sideways 1 at a time - 4x12
Pulldowns - 4x12
HS Low pulls - 4x12
ss Precher Curl Machine - 4x8-10
21 drop set - 3 sets, 90x7,60x7,50x7

30 minutes eliptical.

zanderfever

08-20-08, 3:50 pm

Here are some pics to. Still working on posing everyday so that I will have it down to a second nature.

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0587.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0590.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0572.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0576.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0582.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0585.jpg

http://i97.photobucket.com/albums/l227/RooRooTJ/Contest%202%20week%209/IMG_0580.jpg

Few pointers for you, one is on your front pose of the quarter turns, try and seem a little more "relaxed" Bend your arms a little more and dont forget to flex them.

Front Lat Spread - spread more. You can help yourself by bringing your arms more towards the camera. Since your back is your weak point, you need to really get as much spread and width as you can. Remember, bodybuilding is an illusion. Suck your stomach in, spread your arms as much as possible and separate your shoulder blades as much as possible.

Front Double Bi-try to make this a back pose in your head and spread those shoulder blades. Also, bring your shoulders down more. That will help you get another inch on your lat spread.

Back Double Bi- SPREAD the shoulder blades as much as possible and bring the shoulders down. It will help the distribuiton of the back muscles.

Most Muscular- Given the fact that your not a Dennis Wolf or some 260 pound monster, I would actually stay away from the crab. Go for a more finesse most muscular like a hands on your hips one or hands clasped. It'll be classier and may work better for you.

zanderfever

08-20-08, 3:52 pm

RooRooTJ

08-21-08, 8:15 am

Sorry if I was a little abrupt and head on in that post. Forgot to mention that your doing well and the poses that I left out were good. I'm dieting myself and i'm starving. Just trying to help you out, Roo. Help with the good old illusion. Keep it going. 10 pounds in 5 weeks is spot on loss, keep it up.

No Worries Zander. Critisism and pointers are always good. I know my posing needs some work. That is why I started so early this time. I took it way to lightly last time. I am starting to work with a coach next week that has done alot of shows, so i believe that will work well. How is your prep going?

I feel you on the starving. I am always hungry. But only a little more to go.

RooRooTJ

08-21-08, 8:18 am

HIt legs yesteray. Had to work out at work cause me and the lady had a bday party to go to. Not the best time for someone that is so hungry to be around people drinking margaritas and beer and eating chicken wings and tacos. Me and my jug of water hung out in the corner. haha. Did have a good lift though

Squats - 135xwarm, 185x10,225x10,275x10,315x8,350x3,400x1
Leg Press - 4x12
ss calf presses - 4x12
Leg ext - 4x12-15
ss sldl - 4x12
Seated leg curls - 4x12

zanderfever

08-22-08, 6:42 pm

No Worries Zander. Critisism and pointers are always good. I know my posing needs some work. That is why I started so early this time. I took it way to lightly last time. I am starting to work with a coach next week that has done alot of shows, so i believe that will work well. How is your prep going?

I feel you on the starving. I am always hungry. But only a little more to go.

The coach is a good call. Definitely safer than me talking on the internet, haha.

My prep's going well. Today was a very refreshing cheat day. Its been tough being on vacation and dieting. Pretty much every night my family went out to a restaurant my I stayed home. Today i've let loose though. Its Friday, after all.

On the posing side for me, I think I will start working on my posing routine music today or tomorrow. I'm going to try to splice a few song snippets together for a cool, maybe very very very very VERY toned down Kai Greene sort of thing, haha. Without the looping of the same thing 20 times though. Should be fun.

RooRooTJ

08-23-08, 5:22 pm

The coach is a good call. Definitely safer than me talking on the internet, haha.

My prep's going well. Today was a very refreshing cheat day. Its been tough being on vacation and dieting. Pretty much every night my family went out to a restaurant my I stayed home. Today i've let loose though. Its Friday, after all.

On the posing side for me, I think I will start working on my posing routine music today or tomorrow. I'm going to try to splice a few song snippets together for a cool, maybe very very very very VERY toned down Kai Greene sort of thing, haha. Without the looping of the same thing 20 times though. Should be fun.

Yeah I am working on my song now and think a good mix is in order. Keep up your good work and hope you enjoyed the cheat day. I need one. soon.haha

Hit shoulders hard thursday and arms yesterday. Just cardio this weekend, and some softball.

zanderfever

08-23-08, 9:39 pm

Yeah I am working on my song now and think a good mix is in order. Keep up your good work and hope you enjoyed the cheat day. I need one. soon.haha

Hit shoulders hard thursday and arms yesterday. Just cardio this weekend, and some softball.

Yeah, I tried to mix stuff together today and it failed. Misterably. I may just have to pick a snippet of a song and just use that.

RooRooTJ

08-26-08, 7:17 pm

Well killed it Mon and today. Softball all day saturday was a great day of cardio. My legs hadn't hurt this bad in awhile.

Chest/tris

Bench
Incline
Incline Flys
Wide grip HS Press
Pushdowns
1 arm Overhead ext

Back/Bi
Pulldowns
BB Rows
HS Low Rows
HS Hi rows
Preacher Curls
Cable Curls

RooRooTJ

08-27-08, 1:26 pm

Well missed cardio today at lunch but will make up for it. Prep just got a whole lot easier today. I won a pretty decent elliptical machine on ebay for 25 bucks today cause it was for pickup only. So now morning cardio will be alot easier and I will get a lot more sleep. I have never been so excited to do cardio. haha

ragingmuscle

08-27-08, 5:51 pm

RooRooTJ

08-28-08, 8:36 pm

Get after it brother! Good luck!

Thanks Brother. Giving it all I got. It is a small show and I think I might have a chance to win my class and compete for overall, which becomes a WBNF Pro.

RooRooTJ

08-28-08, 8:38 pm

Hit the Delts today. Missed legs yesterday, but will make that up on Sat.

Milatary Press - 4 x 6-12
Upright Rows 3x12
Side Lat 3x12 ss Rear Cable Flyes 3x12
Overhead Flys 4x10

RooRooTJ

08-29-08, 1:18 pm

Hit is hard today at lunch. Good pump and good weight moved. Did 30 minutes of cardio this morning and will do 30 more tonight

Arms
BB Curls - 4x12-8
Rope Ext - 4x12
DB Curls - 4x8-12
ss Overhead Skull Crushers - 4x12
Reverse grip BB curls - 3x12
ss Overhead Rope Ext - 3x12
Hammer Curls Inside - 4x10
ss Pushdowns - 4x12

Shaffer_515

08-29-08, 1:21 pm

RooRooTJ

08-29-08, 1:28 pm

hey man looking really good....how do you like working out at lunch I tried it but didnt like it too much

Not a big fan of it, but only do it when I have to. I have some stuff tonight to get done so I would have had to miss a workout.

Flash419

08-29-08, 7:08 pm

Keep up the good work bro... Your on your way.

That cardio at home will definately make your life easier.

See you at the next ABC session. Looks like this one is going to be HUGE!

RooRooTJ

08-30-08, 7:35 pm

Keep up the good work bro... Your on your way.

That cardio at home will definately make your life easier.

See you at the next ABC session. Looks like this one is going to be HUGE!

Thanks brother. Yeah cardio at home definitely helps. No excuses now

RooRooTJ

08-30-08, 7:35 pm

Got up this morning and did 30 minutes of cardio then helped a friend move. Went and hit the gym afterwards, so I was a bit tired to begin with. I hit it pretty hard and was surprised I was able to get through it all after the morning I had.

Front Squats - 4x12
Squats on a 45 Degree angle - 2x12
Leg Ext 2x50 - drop set 10 each of 180,160,140,120,100
ss Hammy curls - 3x12
Weighted High Knees - 3x12
ss Hammy raises - 3x12

Feel The Power

08-30-08, 8:20 pm

RooRooTJ

09-01-08, 1:00 pm

just discovered your new journey and looking good so far!! I'm subbed in so I will check in from time to time like I did your last one. Just curious what supplements your doing on this diet and what times you take them. Best of luck to you!!

Feel The Power

Welcome aboard. This time I am using Uni-liver, Natural Sterol, Omega, Pak, Shock, Nitro and a few others that wont be named.

Meal 1- Pak, uni-liver(every meal)
Meal 2 - Omega, Natural Sterol
Pre-workout - Shock
Post-WO - Nitro

RooRooTJ

09-01-08, 1:00 pm

Today was Chest day. I was able to get a little more out of the workout today. Going a little heavier and few more reps.

Bench - 4x8-12
HS Wide Bench - 4x10-12
Incline Bench - 4x8-12
Incline DB Fly - 4x12
Rope Extentions 4x12
ss Pushdowns - 4x12

6 and a 1/2 weeks till the first show and going strong. 7 and a 1/2 till the second

zanderfever

09-01-08, 1:50 pm

Are we going to get progress pictures soon, Roo? Its getting close to contest time and I know I wanna see how much your posing has improved.

RooRooTJ

09-02-08, 9:33 am

Are we going to get progress pictures soon, Roo? Its getting close to contest time and I know I wanna see how much your posing has improved.

Yep this weekend at 6 weeks I will be putting some new ones up. Posing is coming along, now just hae to get the camera girl to learn how to take pictures properly. haha

RooRooTJ

09-02-08, 9:42 pm

zanderfever

09-02-08, 9:44 pm

Yep this weekend at 6 weeks I will be putting some new ones up. Posing is coming along, now just hae to get the camera girl to learn how to take pictures properly. haha

Haha, good to hear. Looking forward to seeing the progress.

RooRooTJ

09-03-08, 7:54 pm

Good leg workout. didn't want to stop but didnt want to cause an injury or over training. Did 25 min of cardio this morning, 25 at lunch and will do another 25 tonight

Front Squats - 4x10
Leg press - 4x15
Leg Exten - 2xpyramid(10 repsx5)
Leg Curls - 2xpyramid(10 repsx5)
Leg Kickbacks - 3x15
Hyperextensions - 3x15
Seated Calf Raises - 4x15

zanderfever

09-03-08, 8:21 pm

Nice workout, how're the strength levels?

BigAnt

09-03-08, 8:23 pm

Man i didnt want to get out of the gym today for some reason. I had to make myself stop lifting basically. Also started tanning today to gradually work up a really good base tan,

Pulldowns 4x12-8
BB Bent over rows - 4x12
HS High Rows 1 arm - 4x12
T-bar rows - 4x8-12
Seat Cable rows - 3x12
Preacher Curl machine 4x8-12
DB Curls - 2x8x4(8 reps at 35, 30, 25, and 20)

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

Bad ass back/bi workout...like the exercise selection!

Hope you had agreat summer!

RooRooTJ

09-03-08, 8:54 pm

Nice workout, how're the strength levels?

Strength levels are still good. I still have 25 carbs every morning and then carb cycle my days. 25, 25, 75, 150, 75, repeat. So strength has been good. the carbs will start coming out a little more in the next few weeks if need be.

RooRooTJ

09-03-08, 8:55 pm

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

Bad ass back/bi workout...like the exercise selection!

Hope you had agreat summer!

Thanks Big A. Summer as been good, but have had to miss out on a few things cause of dieting, but it will all be worth it come October 18th and 25th when I take my weight classes. Hope you have had a good one so far.

RooRooTJ

09-04-08, 7:42 pm

Another good day. 25 minutes of cardio this morning, 25 at lunch plus 5 minutes of jumping rope and will be doing another 30 later tonight. Feeling good though and feel like it is coming together nicely

Military Press - 4x10-12
Side Lat Raises - 4x12
Seated DB press - 4x12
ss Seat front Delt Raise - 4x10
Forehead Pulls - 4x15
ss Machine Shrugs - 4x12
Bent over Db Rear Flys - 4x12
Rear Pec Deck - 3x10

I really need to bring my rear delts up. I have a little over 6 weeks so there isnt really alot I can do, but if anyone has any suggestions, I am all open for it.

zanderfever

09-04-08, 9:59 pm

Strength levels are still good. I still have 25 carbs every morning and then carb cycle my days. 25, 25, 75, 150, 75, repeat. So strength has been good. the carbs will start coming out a little more in the next few weeks if need be.

EASY, haha. Good to hear, Roo

RooRooTJ

09-06-08, 1:34 pm

So here are some pic updates. I am 6 weeks and 7 weeks out. A little bloated cause it was right after I ate, but getting there. Let me know what you think

http://s97.photobucket.com/albums/l227/RooRooTJ/Contest%202%206%20weeks/

RooRooTJ

09-06-08, 1:36 pm

BTW here is the workouts for yesterday and today.

BB Curls - 5x8-12
HS Tri Pushdown Machine - 4x12-15
Rope Ext - 4x12
ss HS Preacher Curl - 4x8-12
1 Arm Overhead Ext - 4x12
Cable Curls - 4x12
Seated Bicep Cable Pulls - 4x10-12

Cardio - 20 min morning, 20 lunch, 20 night

Sat - 20 min morning, will do 2 more 20 min sessions and also have a football game.

zanderfever

09-06-08, 10:16 pm

Roo, your calves are getting better, but your not spreading, or leaning back enough on your rear lat spread. In general, you are looking better. You've still got a ways to go, but you can come in pretty shredded.

RooRooTJ

09-07-08, 5:22 pm

RooRooTJ

09-07-08, 5:23 pm

Two 35 minute cardio sessions and a chest day. Have felt good throughout. Had to change up the days to start on Sun and not Mon cause of upcoming traveling.

Bench - 4x10
Decline Bench - 4x10-12
HS Wide Grip Press - 4x12
Incline DB Press - 4-8-12
Cable Crossovers - 4x12
ss Cable Kickbacks - 4x12
Seated Overhead Skull Crushers - 3x12

Got another 30-45 minute cardio session later.

RooRooTJ

09-08-08, 9:58 pm

Another bad ass back/bi workout. I dont know what it is but I seem to be getting alot of energy lately. It might be the fact that I am getting close and just getting pumped. Who knows, but I like it.

Curl Grip Pulldowns 4x12-8
BB Bent over rows - 4x12
HS High Rows 1 arm - 4x12
T-bar rows - 4x8-12
Seat Cable rows - 4x8-12
ss Seated Lower concentration rows 4x10
DB Curls - 2x6x5(6 reps at 40,35, 30, 25, and 20) aka running the rack
Arnold Concentration Curls - 4x12

RooRooTJ

09-09-08, 8:30 pm

Killer leg day. 25 min cardio this morning, 25 at lunch, 50 after workout

Squats - 4x12,2x12,4x10,4x6,4x6,4x12
Hack Squats - 4x10
ss Seated Calf raises- 4x15
Leg Ext - 2x50(10 then drop weight,10,10,10,10)
SLDL - 3x12
ss Donkey Calf Raises - 3x20
Hammy Curls - 2x50(10,10,10,10,10)

RooRooTJ

09-10-08, 1:16 pm

30 min cardio in the am and did a delt workout at lunch today because of softball tonight. Will get in another 45 min of cardio tonight. A little over 5 weeks left. Will post up pics again this weekend.

Military Press - 3x10-12
Bentover laterals - 4x30(drop sets, 10,10,10)
Upright rows - 3x12
ss Behind the back BB shrugs - 3x15
Front DB raises - 4x12
DB Press - 3x12

firsthorseman97

09-10-08, 1:19 pm

Damn! Those are some real nice WOs you've been doing lately. Keep killin' it!

RooRooTJ

09-10-08, 1:36 pm

Damn! Those are some real nice WOs you've been doing lately. Keep killin' it!

Thanks brotha. Tryin to pop every muscle i can out for this show. I should come in pretty sick.

Shaffer_515

09-10-08, 2:00 pm

Do the work bro it will happen!...keep up the outstanding job!....are you doing the natural ohio show?

RooRooTJ

09-10-08, 2:35 pm

Do the work bro it will happen!...keep up the outstanding job!....are you doing the natural ohio show?

Thanks Schaff. No Not doing the Natural Ohio. I am doing the one in Youngstown and Middleton, ohio. The youngstown one is called the Youngstown Classic. It is an INBF and the Middleton one is the NPC Monster Mash.

Shaffer_515

09-10-08, 2:42 pm

Thanks Schaff. No Not doing the Natural Ohio. I am doing the one in Youngstown and Middleton, ohio. The youngstown one is called the Youngstown Classic. It is an INBF and the Middleton one is the NPC Monster Mash.

OH ok cool...i heard of the monster mash...

How is it possible to spell my name wrong....ITS MY SCREEN NAME!!! haha

RooRooTJ

09-10-08, 2:57 pm

OH ok cool...i heard of the monster mash...

How is it possible to spell my name wrong....ITS MY SCREEN NAME!!! haha

Haha yeah i keep messing that up. One of my best friends in College was Schaffer. haha

RooRooTJ

09-11-08, 12:51 pm

Just some cardio today. 30 min in the am and 25 at lunch. Have 4 hrs of softball so should get some more during that and then will hit the elliptical before bed. Here was a pic from today to get an idea of where I am at 5 and a half weeks out. More to come this weekend.

http://i97.photobucket.com/albums/l227/RooRooTJ/5andahalfweeks.jpg

Flash419

09-12-08, 10:34 am

Keep at it bro....

Your on your way!

RooRooTJ

09-12-08, 4:01 pm

Keep at it bro....

Your on your way!

Thanks bro. I will be busting my ass

RooRooTJ

09-12-08, 4:01 pm

Here we go. It was arm day today. 5 weeks from tomorrow.

BB curl drop set - 2 sets each for 5 reps, 95,85,75,65,45
Cross Chest Hammer Curls - 4x12
Preacher Curl machine - 4x12
Reverse Grip Pulldowns - 4x15
Seated overhead Skulls - 4x12
Rope pulldowns - 3x15
Seated Pushdowns - 4x12
DB Curls - 40s,35s,30s,25s each for 5 reps x 2 sets

Cardio 40 min this morning and will be doing 2 more 30 min sessions.

RooRooTJ

09-15-08, 7:26 am

Saturday was just a little bit of cardio.

Sunday was Chest and tris. Pushed it to the limits yesterday so we will see how sore I get. Had a great workout and felt like I could have done more, but dont want to overtrain anything right now with less than 5 weeks to go until my show.

Bench - 4x8-12
Incline DB Press - 4x10-12
Decline Bench - 3 x12
Cable Cross - 3x12
Wide Grip HS - 3x10
HS Ti Pushdowns - 4x12
Rope Ext - 3x12-15

RooRooTJ

09-16-08, 12:36 pm

Back was yesterday. Changed it up a little bit and it felt damn good.

Pulldowns - 4x10-12
Deads - 4x12
Lo Row HS - 4x8-12, hit 4 pies per side
Close grip Pulldowns - 3x12
DB Curls - 3x8-12
Preacher Curls - 3x12

45 min cardio in the am, 45 in the pm

RooRooTJ

09-17-08, 6:34 pm

It was leg day. I was kinda dagging today but still got a good workout in. Felt good energy throughout.

Squat - 4x12
Leg exten - 3x50 drop set
Leg press - 4x12-15
Leg Curls - 3x12-15
ss SLDL - 3x12

RooRooTJ

09-17-08, 6:41 pm

Today hit a delt workout. Leaving for Florida tomorrow so I wont get my workout in tomorrow but I will be doing an arm workout hopefully down there. Packed meals for the next couple days. Hopefully they wet me on the plane with it.

Seat Lat raises - 4x12
DB Shoulder Press - 5x10-12
Cable Raises - 4x12
Face Pulls - 3x12
Seat DB Shrugs - 4x15
Shrug machine - 4x12
Cable Abs - 4x20
Seated Calf Raises - 4x25

RooRooTJ

09-22-08, 11:11 am

Been out on the road for the past couple days. Went down to Florida on Thursday morning and drove back all day Sat and into Sunday. Was able to get a few workouts in down there including my arm workout Friday and cardio on both days. I made all my meals before hand and basically took an extra suitcase full of chicken,rice, and brocilli meals, and bags of protein powder. So pretty much had all my food for the entire trip. Also packed up little baggies of my pills for each day. Friday the workout was very good.Overall had a great trip and some great workouts. Now looking forward to getting back into the gym today and really hitting it hard.

Big C

09-22-08, 11:21 am

Glad all is going well with you Roo. Looks like the workouts are grueling. Hope to hit it up with you at a session soon.

RooRooTJ

09-24-08, 10:56 am

Glad all is going well with you Roo. Looks like the workouts are grueling. Hope to hit it up with you at a session soon.

Thanks buddy. Yeah trying to keep everything going good. Just been a hectic week with my florida trip and getting engaged, and working on my new motorcycle and pretty much doing cardio non stop. haha Definitely gonna try to make it to the Mega session. It will be a week before my show so we will see what kinda strength I have

RooRooTJ

09-24-08, 11:02 am

Chest was on Monday. Late night lift but pushed through it. Coming up on my last few weeks. My knee is starting to bother me a little bit so i am going to back off the heavy lifting on my leg days. Dont want to kill myself right before the show. Already got some good size now just putting the finishing touch ups. Like I said though Monday was chest.

Bench - 5x8-10
Incline DB press - 4x10
ss Reverse Grip Pushdowns - 4x15
Cable Cross-overs - 4x10
ss HS Tri Pushdown - 4x12
HS Wide Bench - 3x10-12, 1 drop set.

Got cardio in twice Monday. Didnt get to workout yesterday cause was working too late on my motorcycle, but did get cardio in 3 times. Already hit cardio once today, gonna do a light leg workout at lunch today and then a back and bi one later today with another cardio session or two.

zanderfever

09-24-08, 8:21 pm

working too late on my motorcycle

badass...

RooRooTJ

09-28-08, 8:49 am

Ok So friday hit shoulders and yesterday hit arms. Been running around alot these last couple of weeks and i think it is taking its toll on me. I have been getting in at least 1 1/2 hours of cardio a day. Gonna be traveling to this week so got to do alot of cooking this weekend.

Friday

DB Press - 4x10-12
Standing Military Press - 4x8-10
Side lateral raises - 4x12
ss Rear Lateral Raises - 4x15
Front DB raises - 4x10
ss Face Pulls - 4x12

Saturday

BB Curls - 4x12, 1 drop set
Alt DB Curls - 4x12
Over head ext - 4x12
Rope Ext - 4x15
ss Preacher Curls - 4x8-12
Tri pushdowns - 4x15
Concentration Curls - 4x12

RooRooTJ

09-29-08, 9:24 pm

Chest/Tri day. Comin along nicely i think, but the pictures I took dont look like that this time. For some reason I just dont like them, but oh well. Might be because my fiance is only 5'4" taking pictures upwards.

Bench - 4x8-12
Incline DB Press - 4x10
Crossovers - 4x10-12
Incline DB Flys - 3x10
HS wide grip press - 4x10
Tricep Pushdowns - 4x10
Rope Ext - 3x15
Pushdowns - 4x12

Here are the pics of 3 weeks out. I am sitting at 180, so should be able to make weight easily.

http://s97.photobucket.com/albums/l227/RooRooTJ/Contest%202%203%20weeks/

RooRooTJ

09-30-08, 11:37 pm

Had a really good back workout today before leaving for Charlotte. Packed 10 meals of chicken for the next two days. Gonna be tough being on the road but will get through it. There is a Golds down the street that I might hit up tomorrow to get my leg workout or will wait till Thursday when I get back.

Pulldowns
100x12
120x12
140x12
170x12

BB Rows
135x15
185x12
205x12
225x12

HS Low Rows - 1 arm at a time
45x12
70x12
90x12
115x12
135x12,115x12,90x12

Side ways 1 arm HS High Rows
45x12
70x12
90x12
90x12

Straight Arm Pushdowns
50x12
50x12
50x12
50x12

DB Curls
40x6,35x6,30x6,25x6,20x6
40x6,35x6,30x6,25x6,20x6

Preacher Curls
75x12
75x12
75x12

RooRooTJ

10-07-08, 12:42 pm

Been hard to keep this up with all the training and cardio, travel and wedding plans. None the less, I think I am sitting pretty for next saturday. About 4 lbs over the weight limit and not even thinking about it. I am already pretty dry and cut up and in pretty good show condition now. Should be ripped to shreds by the time the first show comes around. I actually thought about just stepping on stage this last weekend at the Natural Northern Ohio and am pretty sure I would have placed top 3 in my class with how I look now. The guys didnt seem to come in that dry or shredded. Most looked flat, but I couldnt get handle the precontest week with the traveling I was doing last week. I am up to 1 1/2 to 2 hours of cardio a day in 30 to 45 min intervals. Last week of good hard lifting, but not trying to kill myself right now. It will be tricky the next two weeks getting into peak condition for next saturday, then trying to do it all again starting the day after the show for the weekend after. Wish I would of had two weeks in between but you gotta work with what you got.

Ragnar13

10-08-08, 11:09 pm

Hey man, I grew up in the greater Youngstown area! Wish you the best of luck next weekend. looking good!

RooRooTJ

10-13-08, 8:06 am

Hey man, I grew up in the greater Youngstown area! Wish you the best of luck next weekend. looking good!

Thanks brother. I am going to try and represent well.

RooRooTJ

10-13-08, 8:13 am

So it is the final week before the first show. Here is my plan for the week

Sun
3 gallons of water
Upper body depletion workout
20 min of posing
cardio
carb deplete
salt everything

Mon
3 gallons of water
lower body depletion workout
20 min of posing
cardio
carb deplete
salt everything

Tues
2 1/2 gallons of water
Upper body depletion workout
30 min of posing
cardio
carb deplete
salt everything

Wed
2 gallons of water
lower body depletion workout
30 min of posing
cardio
25 grams of carbs per meal
No salt

Thurs
1 1/2 gallons of water
30 min of posing
20 min cardio
25 grams of carbs per meal
No salt

Fri
3/4 gallon of water before 2pm. sipps afterwards
30 min of posing
25 grams of carbs per meal, possibly extra carbs after weight-in and polygraph test
No salt

Sat
Sips only on water
little to no sodium
nibble on chicken and white rice meals
snickers before I go on stage
DOMINATION!!!!

Sun
Repeat for next weekend's show, if I dont win overall. There are 14 guys in this show, 7 in my weight class, The overall winner wins an WBNF Pro card. If I were to win that I wouldn't be able to compete in the NPC the next week. That would be a good problem to have.

firsthorseman97

10-13-08, 9:46 am

Good luck this weekend, even though I doubt you need any. Redemption is yours.

RooRooTJ

10-13-08, 9:57 am

Good luck this weekend, even though I doubt you need any. Redemption is yours.

Thanks man. Hoping to take it all.

RooRooTJ

10-13-08, 9:59 am

BTW here is a pic from the ABC this weekend to get an idea of the conditioning.

http://i3.photobucket.com/albums/y73/deanna7272/Barbenders%20ABC/BarbendersABC029.jpg

RooRooTJ

10-15-08, 10:42 am

Few days left now. Started carbing up slowly today with just some light cardio left today and tomorrow and then relaxing the next couple of days. Should have taken today off of work cause I am not getting anything done anyways. haha

firsthorseman97

10-15-08, 11:26 am

Coasting in from here. Looking forward to the results this weekend. This is your time.

joe-yamma

10-16-08, 5:23 pm

good luck Roo, almost there bro.

RooRooTJ

10-16-08, 6:46 pm

Thanks guys. Here are a few pics from today. I have 2 coats of Jan Tana on and got a few to go. Starting to dry out a bit more. Hopefully dry out a little better tomorrow when i taper water even more. Let me know what you think

http://s97.photobucket.com/albums/l227/RooRooTJ/Contest%202%202%20days/

RooRooTJ

10-16-08, 6:51 pm

BTW. Working on the burn on the right side of my stomach. Hopefully covering it with liquid bandaid and then tanning over that works.

RooRooTJ

10-17-08, 11:42 am

Got weigh-ins and polygraph test tonight at 6. About to get the last bit of packing done and then on the road in a few hours.

Ragnar13

10-17-08, 12:06 pm

Good Luck Bro! Knock em dead!

firsthorseman97

10-17-08, 1:56 pm

Got weigh-ins and polygraph test tonight at 6. About to get the last bit of packing done and then on the road in a few hours.

Your pics look great! You've made some nice improvements. I'll be watching the forvm for updates this weekend.

zanderfever

10-17-08, 3:32 pm

The pics look like your just about ready. Let us know what happens.

Kick ass.

deanna7272

10-18-08, 7:09 am

Pics look great Justin!!! WOW.. I didn't see the abs last weekend... Holy Toledo SOMEONE'S been working out....LMAO... You show so much improvement, I can't wait to hear how everything goes!!!

Good luck Roo, bring home that card!!!

RooRooTJ

10-19-08, 1:01 am

Well just got back from Y-town and put my trophy away. I took the Middleweight class but lost the overall, and the Pro Card, to the Light heavy weight that was just a freak. It was a smaller show, but I am happy with the win. Getting ready for next weeks show, The NPC Monster Mash. It is a little bigger show so we will see how i do. Got lots of pics I will get up tomorrow, but for now it is time for bed. Back to 5 am cardio tomorrow to get ready for the next show. Thanks to all for the support.

Ragnar13

10-19-08, 1:50 am

Congrats Brother! Looking forward to the pics.......get some rest. That damn alarm will be ringing soon.

Lewy23

10-19-08, 8:31 am

Flash419

10-19-08, 10:38 am

AWESOME JOB! You've come a long way since your first show!

Kick Ass at the Monster Mash!

firsthorseman97

10-19-08, 1:13 pm

Congrats! Well-deserved! Looking forward to the pics and how you do next week.

RooRooTJ

10-19-08, 6:28 pm

Thanks to everyone for their support. Here are the pics I could get. My sister took pictures with my camera but alot of them did not come out that well. I tried to correct them as much as I could. I am going to try with my mac when I get it back from my brother. Here they are anyways. Most are from the overall posedown. The guy to my left won the overall.

http://s97.photobucket.com/albums/l227/RooRooTJ/INBF%20Cardinal%20Classic/

RooRooTJ

10-19-08, 6:29 pm

PS back to cardio. Already at 2 hrs 45 mins so far today. I want to come in a lot more shredded this weekend. It will be alot tougher competition.

zanderfever

10-19-08, 6:32 pm

Your looking good, Roo. Congrats on the placing, you earned it. Now just take one step at a time to the next one.

Shaffer_515

10-19-08, 8:19 pm

congrats on the win bro!!!! you looked awesome...what are you dressing up for at the monster mash?

deanna7272

10-20-08, 12:17 am

Great job Roo!!!

Good luck this weekend!!! Just stay focused, after Saturday, it's smooth sailing...lol

RooRooTJ

10-20-08, 7:34 am

Great job Roo!!!

Good luck this weekend!!! Just stay focused, after Saturday, it's smooth sailing...lol

Thanks D. Gonna try to come in even better.

RooRooTJ

10-20-08, 7:35 am

congrats on the win bro!!!! you looked awesome...what are you dressing up for at the monster mash?

Thanks Shaff. I havent decided on the costume or if I am even going to wear one. It depends on if I could come up with something original. I am sure there is going to be a lot of the same, ie Ironman, Conan. So dont want to repeat alot of things.

Shaffer_515

10-20-08, 9:07 am

Thanks Shaff. I havent decided on the costume or if I am even going to wear one. It depends on if I could come up with something original. I am sure there is going to be a lot of the same, ie Ironman, Conan. So dont want to repeat alot of things.

you should go as cookie monster...just my opinion

RooRooTJ

10-20-08, 9:28 am

you should go as cookie monster...just my opinion

Dont say cookies. I still have another week. That was the worst, not being able to eat like everyone else after this last show. haha

Ragnar13

10-20-08, 11:01 am

Dont say cookies. I still have another week. That was the worst, not being able to eat like everyone else after this last show. haha

But it is going to be sooooo worth it next weekend!!!

Great f'n job!

RooRooTJ

10-20-08, 11:05 am

But it is going to be sooooo worth it next weekend!!!

Great f'n job!

Thanks brotha. I am hoping for a back to back win. But yes it will be worth it. Big Pancake breakfast Sunday morning...mmmmm. I can already taste it. haha

Ragnar13

10-21-08, 3:49 pm

Dollars to donuts those will be the best pancakes you've ever had!!!!

Keep up the cardio! Your lookin fantastic!

RooRooTJ

10-21-08, 4:13 pm

Oh I cant wait. I can taste them already. haha

Already got 1 1/2 hrs of cardio in. About to leave work to do a chest/shoulder/tri depletion workout then another hour or 2 tonight of cardio. almost time now....again. haha

zanderfever

10-21-08, 4:30 pm

Flash419

10-21-08, 5:01 pm

Good Luck Bro!

Schu

10-22-08, 3:01 pm

Good luck this weekend.

firsthorseman97

10-24-08, 2:25 pm

Good luck this weekend.

X2.

deanna7272

10-25-08, 9:19 am

Good Luck!!!

Flash419

10-25-08, 2:22 pm

UPDATE!!!!

Justin made FIRST CALL OUTS! So... Looking like at top 5 at least.

GREAT JOB BRO!

firsthorseman97

10-25-08, 2:37 pm

UPDATE!!!!

Justin made FIRST CALL OUTS! So... Looking like at top 5 at least.

GREAT JOB BRO!

Damn! That's great news! Keep us updated Flash.

Ragnar13

10-25-08, 8:20 pm

Fantastic. Hard work is paying off. Keep us posted.

RooRooTJ

10-27-08, 10:03 am

So the long road is complete. I finished my 2008 season pretty decently. 1st at the Cardinal Classic and ended up tied for 4th out of 10 in a very good Middleweight class at the NPC Monster Mash. Somehow even though I tied for 4th, I got 5th. Not sure how the tie breacker was done but oh well. I was still happy with the result. I have my things to work on now and the off season will begin. Not sure when the next show will be, but I will probably think more about that later down the road. Here are the pics from pre-judging, I dont have any from my routine cause my fiance locked the memory card and couldnt figure out how to unlock it. I am the one in the teal posing suit. Thanks to everyone for the support. Next time I am gonna be bigger and better.

http://s97.photobucket.com/albums/l227/RooRooTJ/Monster%20Mash/

firsthorseman97

10-27-08, 10:18 am

Congrats on all your success this year! Your hard work really paid off. I'm looking forward to what you do from here so keep us posted.

Shaffer_515

10-27-08, 10:19 am

awesome job man you looked sick! GO EAT SOMETHING NOW haha. you busted your ass and it all payed off man! congrats

Flash419

10-27-08, 11:49 am

Great job bro!

Time to eat.... TIME TO GROW!

deanna7272

10-27-08, 3:02 pm

WOW.... You look AMAZING!!! I am sure you 're all bloaty now, but I am sure you're LOVING it..lol You better be, you deserve it!!!! How was the routine part??? I can't wait to hear how the show was, definitely different from anything I've seen before...

Ohhhh, and those pics look GREAT, but the angle has me FREAKED OUT... That noose hanging behind you gives a creepy effect....lol

GREAT JOB ROO... TIME TO GROW!!!!