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View Full Version : Uncaging the beast - My road to the 2014 NPC NY Metropolitans



korn_fed
09-18-13, 3:11 am
Sup fellas,

It's been quite some time since I've posted on the forums. I used to be on here every day, but between college, work, dieting and training, I hardly have time for anything else anymore. I hope to be a more active member now, I love helping others out as much as possible. Now here's a little back story...

I used to be the fat kid that couldn't make it around the field at football practice. And I wasn't a strong fat kid, either. The only reason I'm mentioning this is to show how anyone, at any given time, can make a change in their life. It's never too late; remember that.

I started working out with my dad when i was around 12 years old. Nothing crazy, just a little personal training at some bullshit hole in the wall. Needless to say, I didn't change a whole lot from that, considering I was still young, and my diet, for lack of a better word, was shit.

Fast forward to the summer going into my freshman year of high school, I made the decision that I wanted to go to Saint Anthony's high school to play football. Now for anyone that lives on Long Island, you know that Saint Anthony's football team is one of the best high school football teams in the nation. For the first time in my life, I had a goal that I was serious about accomplishing. My dad bought me an all-in-one home gym the Christmas prior to that summer, along with some freeweights going up to 50 lbs. I started doing some research on bodybuilding.com, started making better eating decisions, and busted my ass on that little all in one gym. Come freshman year, I tried out for the football team, and made it onto the second line up as a defensive end. However, that was short lived, as I had a knack for getting into trouble, and got kicked out of Saint Anthony's before Halloween rolled around.

I came back to public school, got in more trouble, and wound up getting suspended for three months. I was back to being unmotivated, and wasn't making any of the right decisions. Once I got back into school, I still had the urge to play football. I met Coach Kevin Zaharios, who took me under his wing. Even though football season had ended, I spent every afternoon after school in the weight room and out on the field, practicing until I puked, and then practiced some more. Coach Kev taught me the basics of weight training; all the power movements: squats, deadlifts, cleans, etc. He also taught me the discipline I needed to succeed in many aspects of my life. I credit him for much of my success today.

Enter sophomore year, I made the football team, this time as a defensive end. I was never very good at football, but boy did I enjoy playing it. I made it the entire season this time, but not without being benched a few times, for being a dumbass teen and getting into mischief. I continued to train throughout the winter and spring, until another setback set in.

I came down with Hepatitis A. Turns out I never got my hepatitis shot as a kid... Which had bad news written all over it. I became so sick that I couldn't even stomach water without it coming back up. My skin and eyes turned yellow, and I couldn't get out of bed. I went to get my blood drawn, except I was so dehydrated, that no blood came out. I was put on IV fluids, along with a slew of antibiotics and such, and lived mostly off of saltines. The hepatitis lasted about three weeks. I lost between 30 and 40 pounds, and was so weak when all was said and done, that I could barely walk.

I still hadn't given up my goal of playing football though. I trained with Coach Kev for the remainder of the summer, and managed to gain most of my strength back. I made the football team junior year, and enrolled in half day wilson tech for personal training, to further my knowledge of the human body, and use that knowledge to get better at football. Guess what happens next? BAM - another road block. I got hit by an SUV while I was out on my bike one day, fracturing my ankle.

I recovered fairly quick; I was in a cast for about two-three weeks, then back on my feet. At this point, I was questioning if playing football was worth it anymore. Regardless, I kept training with Coach Kev, and stayed in the weight room long after all my peers had gone home. I also had began getting into bodybuilding at Wilson Tech, and started eating like a bodybuilder. That's when I realized I had a knack for bodybuilding. I enjoyed eating clean, and watching my body transform before my very eyes. I quickly rose among the top strongest guys on our football team. I also started to shed body fat, revealing these muscles called "abs" that I had never seen before.

Yet again, my success was short lived. In the spring of junior year, I was at tech, training legs. It was like any other day, nothing out of the ordinary. The weight room at Wilson Tech didn't have a leg press, so I had been using the smith machine as a kind of vertical leg press. Then one day, when I had the smith machine loaded with plates to the point where no more fit on, I was racking the weight at the end of my set when my right foot slipped from underneath the bar, sending all the weight crashing down onto my left leg, jerking my knee back behind my head. Once the weight was unracked, I got up, thinking it was just a knee strain, and kept training. I noticed that when I pivoted my leg to the left or right, my knee would just give out. It wasn't painful, so I didn't really think anything of it.

Fast forward to three weeks later. I was in gym, playing volleyball, when I landed on my left foot and collapsed. I went to get up, but couldn't put any pressure on my left leg without being in extreme pain. I was sent home, and the next day went to get an MRI. Doc came back, looked at me, and said he couldnt believe that I had been training my legs all this time without any issues. He explained that when the leg press fell, I had completely torn my ACL. He said that since my quadricep was so strong from the heavy squats I did as a part of football, that it actually took over the role of the ACL. Then he explained that when I had landed on that leg in gym class, I tore my meniscus. He explained that I could do without surgery on the ACL, as many people go their whole lives with torn ACLs because the quad takes over the role, but that the meniscus would definitely have to be operated on. So, I decided that since they were cutting me open anyway, I might as well get everything fixed.

I had arthroscopic surgery at the end of April to repair my meniscus and had a cadaver ACL put in my knee. To make matters worse, after the surgery, blood pooled in my knee, then clotted, resulting in an infection. I was couch-bound for another three months after that. I was unable to even get up at this time, since the pain was so severe from both the pressure that the clotted blood was putting on the healing ACL/meniscus and the infection. Once I finally was able to get up, I had to relearn to walk, as the muscle in my left leg had completely atrophied, and my right leg had atrophied about 50-60%.

I knew at that time that I wouldn't ever be able to play football again. However, I didn't want to give up my passion for weight lifting and eating healthy. I began training in the gym again, hitting all upper body, and went through extensive physical therapy. Physical therapy was the toughest part of the whole ordeal. It was extremely frustrating not being able to walk; from that experience alone, I will never take little things like walking for granted ever again. But I had an iron will. Most days at PT ended in tears; not from frustration, self pity, or depression, but simply because I was putting myself through so much pain, that crying became an involuntary action.

I managed to be back on my feet and training legs again in three months. To this day, I still don't have full ROM in my left leg, and my knee clicks every time my leg is fully extended. I had managed to once again lose about 30-40 pounds from being couch bound. That's when I got serious. I perfected my diet, and left all I had in the gym. I knew that I wanted to be a bodybuilder, and not just any body builder, but the best damn bodybuilder the world had ever come across. I knew I would do whatever it took to reach that goal.

Fast forwarding again to senior year, I got in the best shape of my life. By the time I graduated, I was 175 pounds of solid, striated muscle, sitting at about 5-8 % body fat. I had gone from being the fattest, scrawniest kid in the school, to being in the best shape of anybody there. I still remember, as even in senior year I had retained a bit of my wild side from my younger years, at graduation, my friend dared me to take my shirt off when I was walking across the stage to get my diploma. So, me being me, I neglected to wear a shirt underneath my gown, and after I was handed my diploma, I ran to the far side of the stage, ripped that gown off, and did a 20 second posing routine before security escorted me off the stage. Everybody in the crowd went wild. It was a foolish thing to do, but man, did I love the response I got. That was my first real taste of what stepping on a bodybuilding stage was like, and I loved every minute of it.

Again, the reason I am sharing that story is not to show off, not to show self pity, nothing like that. The reason I'm sharing that is to make it crystal clear to anyone with any sort of ambition that no matter how many challenges are thrown your way, no matter how many times you fail, no matter how down in the rut you find yourself, if you believe in yourself and do everything in your power to bring you one step closer to your dream, you CAN achieve it. And that's one of the reasons I love bodybuilding so much; not only does it teach us self discipline, self respect, and a respect for others, it also gives us TIME. Time to correct mistakes. Time to bounce back from a hiccup. Bodybuilding is a marathon, not a sprint. Rome wasn't built in a day, and neither was Mr. Olympia.

Now, to the present day: I have had the great fortune and honor to be a member of Bev Francis's Powerhouse Gym, where I am not only surrounded by my idols, my heroes, and the many greats of the sport, but I have also become close friends with many of them, and have learned from all of them. I have also had the fortune of being a part of the Animal community, between participating in the forums, and going out to the Animal/Universal barbell club meets, where I have had the pleasure of meeting Antoine Vaillant, "tree trunk legs" Christian Coronato, and the big man himself, G Diesel, just to name a few names. If it weren't for both of those fortunes, I would not be where I am today.

I am currently standing at about 6'2", 250 lbs, around 20% body fat. I have just recently started working with Nick Medici, was trained under Kevin English, and won the 2010 Teen Nationals. I am aiming for the 2014 NPC NY Metropolitans, then if all goes well, hit the Teen Nationals. Our plan is to start contest prep around 18 weeks out (figure if the Mets are in the first week of april, prep will start around mid-november) in order to take things slow, figure out how my body reacts to different diet/training styles, and to minimize muscle wasting during prep. My biggest problem areas as of this moment are my legs (which actually used to be a strong point before the surgery) and my chest. I will post up my diet and training split tomorrow; that being said, I have no set routine per muscle group. I go with what I feel needs work on each particular day; some days I go heavy, some days I go light, some days I go slow, some days I go fast, some days I superset, some days I focus on negatives, etc. I will try my best to keep you guys filled in on my workouts each day. For anyone that would like to see pictures, feel free to follow me on instagram @xjohnnygunzx, or add me as a friend on Facebook at https://www.facebook.com/gunthner. Like I said, my long term goals are ultimately to not only step on the Mr. Olympia stage and win that son' bitch, but even moreso than that, to one day be sponsored by Animal/Universal Nutrition. I swear by their products, but beyond that, their company is not so much a "company" as it is a family. They are the most involved in their consumer's lives out of any supplement company that I've ever come across; between the road trips, the barbell club meets, the forum where you can actually hold a conversation with their sponsored athletes, their Animal outreach program, their alpha/beta testing programs, and the fact that they actually care about all of US, and don't want to just sell their product.

I hope you guys enjoy this "journey" of mine, and can follow me every step of the way. Any questions? Feel free to PM me on here or facebook, or text my cell phone @ (631) 901-2694. Planning on visiting Bev's soon and need someone to train with? I'm always down, and although I can't guarantee you'll enjoy the workout (unless that is of course you enjoy projectile vomiting and/or excruciating amounts of pain), I can guarantee that you will not regret it. Need someone to talk to, hang out with, or just get a cheat meal? Again, feel free to hit me up.

That being said...

Let the journey begin!

J U S T I N
09-18-13, 5:57 am
Hit the nail on the head man.. def. sub'd for this one.

iamthemacattack
09-18-13, 10:08 am
Count me in for the ride.

korn_fed
09-19-13, 5:11 pm
A little update before I go train legs, here's my meal plan and training schedule:

Meal 1 - Protein Shake + Some sort of carb (either whole wheat bagel or oatmeal) - 75g protein 70-80g carbs 30g fats(from protein powder)
Meal 2 - 12 oz chicken, 12 oz sweet potatoes, Animal Pak, Animal Flex, 2 caps Ripped Fast
Meal 3 - 12 oz chicken, 12 oz sweet potatoes
Meal 4 - 12 oz chicken, 12 oz sweet potatoes
Meal 5 - 12 oz chicken, 12 oz sweet potatoes
Preworkout - 1 Scoop Universal Shock Therapy + 1 scoop GlycoCarn, Animal Pump, 2 caps Ripped Fast
Intra-workout - 2 scoops vitargo, 1 scoop Universal Atomic 7
Intra-cardio - 1 scoop Universal Atomic 7
Postworkout (Meal 6) - 12 oz grilled chicken breast, 12 oz sweet potatoes
Meal 7 - 10 oz ground bison, 12 oz sweet potatoes, 2 caps melatonin

Monday - Arms, forearms, 20 min light cardio
Tuesday - Chest, abs, 20 min light cardio
Wednesday - Legs, calves, 20 min light cardio
Thursday - Shoulders, forearms, 20 min light cardio
Friday - Back, abs, 20 min light cardio
Saturday - Legs, calves, 20 min light cardio
Sunday - Off

As you can see, I don't drink a protein shake postworkout, I only drink one in the morning, and to be perfectly honest, I wouldn't drink one in the mornings either if I wasn't crunched for time. I have never liked protein shakes, and recently I have become increasingly lactose intolerant. I can still stomach the protein blend I take in the morning, but post workout, between being hungry and exhausted, I can never hold down a protein shake. I've found that since I've been eating whole food meals postworkout, I have been able to put on weight much easier, and I am much more satisfied eating a whole meal post workout than I am drinking a shake. I know many people probably won't agree with this, the argument being that the protein isn't delivered fast enough, I'm missing my 30 minute window of anabolic opportunity, etc. That's fine, but we're going to have to agree to disagree. As long as I am constantly sipping on my aminos throughout my workout and cardio up until the point where I eat again, I am staying very much anabolic. The only thing I may change, which my trainer and I have been discussing, is switching out the pre/post workout meals' sweet potatoes to white potatoes.

I also train legs twice a week; again, some people may disagree, saying this is too much stress on the nervous system, overtraining the leg, etc. Training legs once a week does nothing for me. My legs have always been my biggest problem area; any style or volume of leg training that you can name, I've tried it. I used to train legs Mon Wed Fri. I finally dialed it down to where I think I have hit my sweet spot; heavy weight, low rep, high amounts of sets on one leg day, moderate weight, high rep, high volume on the other leg day. I have had the most success with this set up, so I'll stick with it until it stops working (which it shouldn't, because I switch up what exercises I do each week).

The biggest piece of advice that I can give anyone out there is to take what other people say about bodybuilding with a grain of salt, and find what works for you. Believe it or not, not every "scientifically proven" claim on the internet is going to work best for your particular body. This goes back to the bro science vs. real science debate; I believe real science has it's place, but the only true way you will know if something works for you is by trying it yourself, and what works for you may not work for other people. Don't be afraid to experiment; sure, you might lose some progress if your experiment doesn't react the way that you wanted it too, but you will also know not to do what you tried to do ever again because it doesnt work for you, or you may not lose progress at all, and actually end up finding a trick to break your body through plateaus. It's a win-win either way. Just don't get caught up in all the cookie-cutter advice thrown around, because the shoe isn't always going to fit.

I will reply either later tonight or tomorrow with my leg workout from tonight... It's going to get nasty.
Until then, keep training hard!

J U S T I N
09-19-13, 7:47 pm
A little update before I go train legs, here's my meal plan and training schedule:

Meal 1 - Protein Shake + Some sort of carb (either whole wheat bagel or oatmeal) - 75g protein 70-80g carbs 30g fats(from protein powder)
Meal 2 - 12 oz chicken, 12 oz sweet potatoes, Animal Pak, Animal Flex, 2 caps Ripped Fast
Meal 3 - 12 oz chicken, 12 oz sweet potatoes
Meal 4 - 12 oz chicken, 12 oz sweet potatoes
Meal 5 - 12 oz chicken, 12 oz sweet potatoes
Preworkout - 1 Scoop Universal Shock Therapy + 1 scoop GlycoCarn, Animal Pump, 2 caps Ripped Fast
Intra-workout - 2 scoops vitargo, 1 scoop Universal Atomic 7
Intra-cardio - 1 scoop Universal Atomic 7
Postworkout (Meal 6) - 12 oz grilled chicken breast, 12 oz sweet potatoes
Meal 7 - 10 oz ground bison, 12 oz sweet potatoes, 2 caps melatonin

Monday - Arms, forearms, 20 min light cardio
Tuesday - Chest, abs, 20 min light cardio
Wednesday - Legs, calves, 20 min light cardio
Thursday - Shoulders, forearms, 20 min light cardio
Friday - Back, abs, 20 min light cardio
Saturday - Legs, calves, 20 min light cardio
Sunday - Off


That is a solid set up man... I think I need to start eatin like that, I thought 2 lbs of chicken and 2 lbs of beef a day was a lot, thats clean too.

I also have been doing much more volume on my legs, they are a huge problem area for me as well, I'm finally getting my quads to pop - the Smolov squat routine. I'm squatting 3 times a week about with different rep/weight ranges then adding the iso movements in around that. Big difference. I am a FRIM believer in taking what you hear about bodybuilding with a grain of salt as well - I couldn't have said it any better. It's all about experiencing it for yourself to see how your body reacts to what you are throwing at it. Good? keep going. Bad? Stop, reset, try again. That's a part of the game that I had a hard time with when I first started weight lifting - 3 sets of 10... blah blah blah... high rep = "tone" low rep = "bulk" When i started thinking for myself I grew - funny how that works - same goes with dieting.

korn_fed
09-20-13, 1:15 am
That is a solid set up man... I think I need to start eatin like that, I thought 2 lbs of chicken and 2 lbs of beef a day was a lot, thats clean too.

I also have been doing much more volume on my legs, they are a huge problem area for me as well, I'm finally getting my quads to pop - the Smolov squat routine. I'm squatting 3 times a week about with different rep/weight ranges then adding the iso movements in around that. Big difference. I am a FRIM believer in taking what you hear about bodybuilding with a grain of salt as well - I couldn't have said it any better. It's all about experiencing it for yourself to see how your body reacts to what you are throwing at it. Good? keep going. Bad? Stop, reset, try again. That's a part of the game that I had a hard time with when I first started weight lifting - 3 sets of 10... blah blah blah... high rep = "tone" low rep = "bulk" When i started thinking for myself I grew - funny how that works - same goes with dieting.

How much do you weigh? I tend to shoot for 2g/lb of bodyweight for both carbs and protein, so it comes out to around 80g of each per meal.
Damn bro, squatting 3x per week is intense! Im not a believer in overtraining, i just believe in undersleeping and undereating. The only worry I have about squatting that much is overloading your central nervous system. How are you feeling for the rest of the day? If you feel unusually tired or nauseous, i would back off from the 3x a week, and maybe do squats every 3rd day. But if you feel fine, by all means, keep putting in that work! It takes a great deal of fortitude to squat 3x per week, so i commend you on that!
Volume has made all the difference in the world for me. High volume workouts will make sure you thoroughly break down as much muscle fiber as you can, especially when you start throwing in drop sets, forced reps, negatives, etc. thats one of the reasons that hellraiser training is so effective; if you can take the pain, you will grow like a damn weed!

korn_fed
09-20-13, 1:17 am
9/19/13
leg workout

Warmup:
10 min seated bike level 10

Seated leg curl (machine)
4 sets of 285x10, 1 second hold at the bottom of each rep

Laying leg curl (the red one)
4 sets of 120x10, 4 second negatives

One-legged leg curl (plate-loaded)
50x20 per leg
75x20 per leg
100x15 per leg

Leg press (feet high & close together to hit outer quad)
540x20
720x15
900x12
1080x10 (with knee wraps)
1260x8 (with knee wraps)
1440x4 (with knee wraps)

Sumo box squats
135x10
185x10
225x8
275x6 (with knee wraps)
315x6 (with knee wraps)

Stiff-legged Deadlifts
135x15
225x10
275x6
315x6

Plate-Loaded Leg Extension
(2 sec hold on top, 4 sec negative)
180x12
225x10
270x6

Superset:
Hip Adductor Machine
4 sets of 190x20
Hip Abductor Machine
4 sets of 150x20

Triple Superset:
Standing Calf Raise
4 sets of 210x20
Donkey Calf Raise
4 sets of 250x20
Seated Calf Raise
4 sets of 90x20

Cardio:
20 min seated bike level 10

Notes: tonights workout was great. My lower back held up pretty well. I had a 30 minute convo with my trainer beforehand, which definitely fired me up.

J U S T I N
09-20-13, 12:45 pm
I'm right around 220 now, 6'. So yeah, that seems right now. Looked light a lot when I saw it written like that...

And suprisingly, no, I'm not as tired as I thought I would be going into it... I have increased my caloric intake to make sure I have the energy, but other than that I'm good to go. I was sore as hell the first few days, but once I pushed through that its been fine.

Hellraiser... Yes. A truly unique method, I've responded great to that. Also mountain dog (John Meadows) I've used with some success and now Smolov for the legs. Intensity is the biggest part of growth, and now I'm finding out, volume.

korn_fed
09-23-13, 11:09 pm
Had an off weekend this weekend, I went down to Maryland to visit my girlfriend at college. I had prepared and brought all my meals, but the chicken was spoiled before I cooked it (Im assuming), because all day saturday I was sick. So saturday night and sunday were kind of like a cheat day, I kept it semi-clean but definitely had a surplus of calories. I made up for the weekend by hitting back and shoulders today HARD (I wasnt able to train friday, saturday or sunday).

Back/Shoulders - 9/23/13

Shoulder-width pullups:
Bodyweight x 10
BW+45 lbs - 2 sets of 8

Barbell Rows:
145+ Chains x 20
225+Chains x 15
275+chains x 10
Dropset:
315x6
225x12
135x20

Wide-grip pulldowns:
100x12
150x10
Dropset:
200x8
100x12

Dumbbell Rows:
100x15
125x10
150x6

Superset:
Plate-loaded isolateral pulldowns:
2 plates (per side) x 15
3 plates x 15
4 plates x 12
Plate-loaded isolateral behind the back pulldowns:
1 plate x 15
2 plates x 15
3 plates x 12

Alternating DB Shoulder Press (hold both dbs in the air, right down, right up, left down, left up, etc)
50x20
70x10
90x6
90x8

Superset:
DB Lateral Raise
40x15
50x12
60x10
DB Front Raise
30x10
35x10
35x10

Rear Delt Machine
100x12
120x10
140x10

Smith Machine Shrugs (1 second pause on top)
8 plates x 15
10 plates x 12
12 plates x 10

Rack Pulls
4 plates x 15
6 plates x 10
8 plates x 6

DB Pullovers
100 x 12
125 x 10
140 x 8

20 mins stairmaster @ 50 steps/min

Today was a great workout, the cheat day definitely helped. Had an amazing pump, even my trainer said I looked bigger than three days ago. Tomorrow I'll be training chest and arms to make due for the workouts I missed, then wednesday is legs again baby! Stay tuned...

korn_fed
09-24-13, 11:41 pm
9/24/13
Chest and arms

5 min elliptical level 10

Machine pec flyes
4 sets of 100x20

Incline DB Press
80x15
100x10
110x7
120x4

Incline DB flyes (2-4 second negative)
40x12
50x12
Dropset:
60x8
40x6
20x8

Hammer Strength One Arm Incline Press (all reps with left, all reps with right, rest, repeat)
45x20
70x20
90x15
115x10

Unilateral DB flat bench w/ both feet on bench (both up, left down, left up, right down, right up, etc)
60x12 (per side)
70x11
80x7

Cable Decline Flyes
60 (on each side) x15
100x10
120x10
150x6

Superset:
BB Curls
1) 85x12
2) 105x10
3) 135x6
Close Grip BB Bench
1) 185x10
2) 205x10
3) 225x8

Superset:
Seated EZ Bar Preacher Curls (bar weighs 30lbs)
1) 80x10
2) 90x10
3) 100x7
Straight Bar Skullcrushers (bar weighs 30lbs)
1) 100x12
2) 120x9
3) 140x6

Perpendicular Cable Curls w/ EZ Bar Attatchment, 5 second holds on top of movement
50x10
60x8
70x6

Rope Tricep Extensions, 5 second holds on bottom of movement
80x10
100x8
120x6

20 min stairmaster @ 50 steps/min

Had a real good workout today, regardless of the fact that I woke up feeling like shit, I think I have either a cold or the flu coming on. My chest felt real strong and pumped today, my shoulders started to hurt by the end. My arms were so taxed from back yesterday and chest today that i decided to keep the workout short, but hit them hard nonetheless. I wasnt as strong as usual for arms, but still got a massive pump, and theyre sore as shit right now, only an hour later.
I'm making some changes to my diet starting tomorrow; I'll be switching out the sweet potatoes for my pre and post workout meals to white potatoes, and my before bed meal will be 10 oz of bison instead of 12 oz chicken, which is what ive been doing.
I weighed in at 259 post cardio today, so I'm feeling real determined. I can only get better from here.
Big legs tomorrow, high volume day. I'm preparing for complete lower extremity annihilation.

korn_fed
09-25-13, 11:58 pm
9/25/13
Legs

10 min warmup on seated bike level 10

Superset:
Laying Leg Curl
100x20
110x20
120x20
120x20
120x18
Seated Leg Curl
180x20
195x20
210x20
225x20
240x20

Leg Press - high platform, feet close together, 3 second negatives
4 plates (on either side) x 20
5 plates x 20
6 plates x 20
7 plates x 20
8 plates x 20 (w/ knee wraps)

BB Squats - Close stance, ass to grass
135x20
135x20
135x20
155x20

Hammer Strength Iso Lateral Leg Press
45x50 (per leg)
90x50
135x40
180x30
Dropset:
225x20
135x9
45x20

Tom Platz Leg Extension, 4 second negatives
100x15
150x12
Dropset:
200x6
100x7
50x10

Plate loaded iso lateral standing leg curls
25x50 (per leg)
35x50
50x50

Superset:
Hip Abductor
4 sets of 190x20
Hip Adductor
4 sets of 190x20

Superset:
Seated Calf Raise (1 second hold on top)
3 sets of 90x20
Plate Loaded Donkey Calf Raise
3 sets of 90x20

20 minutes seated bike @ level 10

The cold was really setting in today, I went to the gym feeling like absolute shit. Regardless, I had my best leg workout yet. I had such a good pump that I physically couldnt lock out my knees. I made the switch to white potatoes preworkout today too, so that may have contributed to the fact that I just kept going.

J U S T I N
09-26-13, 9:02 am
do work

iamthemacattack
09-26-13, 10:30 am
do work

Amen.

korn_fed
09-26-13, 11:07 pm
9/26/13
Delts/Traps/Calves

5 min treadmill 3.5 mph

Standing DB Shoulder Press
30x50 (per hand)
50x25
60x15
70x8

Upright BB Rows
95x20
105x18
115x16
125x15
135x15

Seated DB Lateral Raises w/ 1 second hold on top (arms fully extended)
20x15
25x15
30x10

1 Arm Machine Lateral Raises w/ 1 second hold on top (arms fully extended)
50x10 (per arm)
70x10
90x6

1 Arm Cable Front Raises (palm up, 4 second negatives)
30x15 (per arm)
40x15
50x15
60x12

1 arm rear delt machine
50x20 (per arm)
80x20
100x20

Plate-Loaded Shrug Machine, hammer grip w/ 1 second hold on top
3 sets of 360x20

Superset:
Leg Press Calf Raises
3 sets of 6 plates x 20
Hack Squat Calf Raises
3 sets of 4 plates x 20

Real tough day today, I only got two hours of sleep last night and had a long work day today. My head was in it, but my body wasnt. Today was a real test of my will power; I just kept reminding myself that theres always someone training harder than I am. I tried to lay off the heavy weights today, my shoulders were pretty sore from work today, and instead wanted to focus on really nailing the contraction. I also hit calves again today, because I didnt hit them as hard as I needed to yesterday. No cardio today; at that point, it would have been complete overkill on top of working all day. I still got a real good pump, my shoulders are beginning to show more and more striations even though im currently putting on weight, so I really cant complain. All in all, it still turned out to be a great workout. I put as much will power into it as i could, so at the end of the day, im still a happy camper. Two more meals to go tonight, and on top of that, im getting to spend some much needed down time with my girl, whos home from maryland for the weekend. Time to rest and recover, and grow some Boeing 747 wings tomorrow for back day!

korn_fed
09-26-13, 11:08 pm
do work

You know it brother... All day every day, ill rest when im dead!

korn_fed
09-27-13, 11:04 pm
9/27/13
Back, Lower Traps

Shoulder-width Pullups
BWx10
BW+25x8
BW+45x7
Dropset:
BW+65x5
BWx8

Wide-Grip Pulldowns
90x20
140x18
190x15
Dropset:
240x10
90x20

Iso-Lateral Underhand Pulldowns
90x20
115x15
135x12

Hammer Strength High Rows (2-4 second negative)
45(per side)x20
90x20
135x15
Dropset:
180x8
135x8
90x8
45x20

Superset:
Hammer Grip Low Cable Rows (4 second negatives)
100x10
150x10
200x10
Scapula Retractions
100x10
100x10
100x10

Face Pulls
100x10
150x10
200x10

Todays workout was more of a touch up workout, I figured since i already hit back hard and heavy on monday that i would use today to work on the weak points in my back, which would be the width of my back and my lower traps. Again, I focused on really isolating and squeezing the shit out of every rep, and controlling the negative. Got a great pump, but by the end of my workout I was conpletely shot.
Had a talk with my trainer today, he said to lay off the cardio for a while, and at the most do 15 minutes 3x a week of the stationary bike at a very low resistance. So for the rest of the week im going to hold off on cardio, and start up again monday wednesday friday of next week.
So far i can tell a clear difference with the white potatoes as opposed to the sweet potatoes pre and post workout. I thought my pumps were good before, but now they're straight rediculous! I cant wait to see the difference it makes in a month's time.
Heavy legs day is tomorrow, Im going to try and get caught up on some sleep tonight, i havent been sleeping very much the past four days... Ive been lucky to get 3-4 hours a night. Too many thoughts racing in my head!

korn_fed
09-28-13, 7:33 pm
9/28/13
Heavy leg day

10 min bike level 10 warmup

Sumo Box Squats
135x10
185x10
225x10
275x10
315x6
365x2

Sumo Deadlifts
135x10
225x10
315x10
405x5

Leg press, feet slightly wider than shoulder width, toes pointed out
12 plates x 10
16 plates x 10
20 plates x 8

Superset:
Plate-Loaded Leg Extension
4 plates x 12
5 plates x 12
6 plates x 10
Plate-Loaded Seated Leg Curl
3 plates x 12
3 and 25 x 12
4 plates x 10

Short and sweet leg workout today. I didn't really get a good pump until the leg extension/leg curl superset, but my legs are definitely sore. I hit a new PR on box squats; thats the first time in the couple of years since my ACL/meniscus surgery that I've touched anythinf with barbell squats over 315, so I'm real happy about that, especially since I hit it on box squats, which for me is actually harder than regular squats because you have zero momentum to drive yourself out of the hole. The Sumo deadlifts felt real good to, surprisngly enough i had no lower back pain this workout, which is new because usually after a couple sets of squats I can't do anything except lay on the ground for a few minutes because my back is so tight. By the time i got to leg press my legs were pretty far gone just from those two exercises, so i didnt go as heavy today on leg press as usual, but made sure i was using a full ROM (knees touching shoulders at the bottom). Surprisingly enough, the leg extensions actually felt real easy today... Leg curls, not so much.
All in all, Im happy with this workout. I was able to go pretty heavy, got done what I needed to do without any extra frills, got in and out relatively quick, and I'm already sore as shit within an hour of being home. Tomorrow is rest day, then monday we're back at it with arms!

korn_fed
10-01-13, 2:39 am
9/30/13
Arms

5 minutes elliptical level 10 warmup

Superset:
Alternating DB Curls
30x10
40x10
50x10
60x10
70x6&1/2
Dips
BWx10
BW+25x10
BW+45x10
BW+70x10
BW+90x6&1/2

One-Arm DB Spider Curls w/ Fat Gripz
30x10
40x10
45x10
50x6+2 assisted reps

Close-Grip BB Bench Press
135+chains x10
185+chains x10
225+chains x10
285+chains x

Superset:
Incline Bench DB Hammer Curls
30x10
40x10
50x8
60x
Decline Bench EZ Bar Skullcrushers (bar weighs 30lbs)
100x10
120x10
140x8
160x7

Superset:
Cable Preacher Curls w/ Thick V-Bar attatchment
40x10
60x10
80x8
Perpendicular Cable Curls (Arms at 90 degree angle from torso) w/ EZ Bar attachment
40x10
50x10
60x6

Superset:
One-Arm Across-The-Body Tricep Extension w/ rope attachment
30x10
40x10
50x10
60x10
Tricep Extension w/ thick v-bar attachment, elbows flared out
80x10
120x10
160x10
200x10

DB Wrist Curls, Palm Up
4 sets of 50x20

EZ Bar Wrist Curls, Palm Down
4 sets of 50x20

Superset:
Horizontal Leg Press Calf Raises
4 sets of 4 Plates x 20
Standing Calf Raises
4 sets of 200 x 20

Arms tonight was a blast. I had a real good intense workout, the kind of workout where you're already getting sore 3/4 of the way through. The pump was incredible even though I was venturing away from the high reps and more towards the heavier side. I decided to throw in calves at the end because they are the body part that needs the most work, and I have been neglecting them. I passed on cardio tonight; I ran out of aminos and didnt have my wallet to buy more so I wanted to get food in me as soon as possible after my workout.
I had a call from a good friend of mine tonight, that really made my day. He called me just to tell me that he saw a picture from my workout that I posted earlier and that he thought I looked incredible. He said that I remind him of his former self, back when he used to bodybuild, before he got into an accident that left him partially paralyzed and numb on his left leg. He told me that he thinks in a couple of years that I'll blow up in the sport i chose to compete in. He really made me feel honored, and made me realize just how much what I'm doing reaches out to different people. It's crazy how what seems like a typical "meathead" sport to most people can really touch others. His call tonight added gasoline to my fire.
Tomorrow is chest day, I'm hoping to go real heavy on Incline DB press, assuming my shoulders are planning on agreeing with me. I'm aiming to get those 135's up for at least a good 4 reps, if not more.

korn_fed
10-01-13, 9:45 pm
10/01/13
Chest

5 min elliptical level 10 warmup

DB Incline Press
60x20
80x15
100x10
120x6
130x5

One-Arm Hammer Strength Incline Press
45x20 (per side)
70x20
90x18
115x15
135x8

Incline DB Flyes (4 seconds down, 2-3 seconds up)
30x10
35x10
40x10
45x10

Incline Cable Flyes
50 (in each hand) x10
60x10
70x10
80x10

Upright Flat Bench Press Plate-Loaded Machine
90x15
135x15
180x12

Cable Flyes
60 (on either side) x15
80x15
100x15

I had to cut my workout short today, I was having really bad tendonitis where my biceps tie in to my forearms, it was at the point where i couln't even hold on to 30 lb dumbbells. I'm happy I got the 130s up today on incline, but the rest of my workout rapidly went downhill because of both the tendonitis, and my shoulders started acting up.
Note to self: Don't train forearms to failure the day before chest/back day, or else you're gonna have a bad time!
Legs tomorrow... Hopefully I can make up for what I lost today by going extra hard tomorrow.

korn_fed
10-03-13, 12:25 am
10/02/13
Legs

10 min bike level 10

Superset:
Laying Leg Curl (Red Machine)
100x20
110x20
120x20
Seated Leg Curl (Hamtractor)
240x20
255x20
270x20

Plate Loaded Squat Press
6 plates x 50
8 plates x 50
10 plates x 50
12 plates x 26, 5 second hold on top, 10 more, rack weight for 10 seconds, 14 more to get to 50

Vertical Leg Press
4 plates x 20
6 plates x 20
8 plates x 15

Seated Hammer Strength Horizontal Leg Press, 5 second negatives, 2-3 second positives
2 plates x 20
4 plates x 20
4 plates + two 25s x 20
3 plates x 20
3 plates + two 25s x 20
4 plates x 20
5 plates x 12, 10 sec rest, 8 more

Leg Extension
40 x 25 w/ forced negatives
55 x 20 w/ forced negatives & 1 second stretch at the bottom
Dropset:
160x25
80x12 w/forced negatives
55x20 w/ 1 second stretch at bottom

Standing Calf Raises
150x20 w/ 1 second on top, 1 second on bottom
170x20 w/ 1 second on top, 1 second on bottom
190x20 w/ 1 second on top, 1 second on bottom

Donkey Calf Raise Machine (1 second hold on top, 1 second hold on bottom)
150x20
170x20
190x20

Superset:
Hip Abductor
3 sets of 190x20
Hip Adductor
3 sets of 190x20

10 min bike level 10

Tonights workout was incredible. All day I was feeling really run down, because I've stopped drinking caffeine altogether besides my preworkout, and its taking its toll. Once I started working out everything turned around and I started feeling great.
After i hit the 12 plates on the squat press machine for 50 reps, I thought my workout was done. I couldn't stand up straight, I was seeing double, everything was real hazy, and I was nauseous as shit. But I knew there was no way I was done because there was still work to do. I walked around for a bit, went to the bathroom, went outside to get some fresh air, then came back with a renewed drive and murdered the rest of my workout.
I weighed in at 266 today, which means im up 3-4 pounds since monday, so i couldnt be more happy.
Tomorrow is shoulders day, time to build some boulders!

J U S T I N
10-03-13, 7:30 am
do work

"doing work" good news man, every lb counts! there's something about that feeling when you are about to puke after a set... hurts so good

korn_fed
10-03-13, 9:26 pm
"doing work" good news man, every lb counts! there's something about that feeling when you are about to puke after a set... hurts so good

That feeling is the justification I need to let me know that I'm working hard enough!

korn_fed
10-03-13, 9:29 pm
10/03/13
Shoulders

5 min on elliptical level 10

Rear Delt Machine (2 second hold on top)
100x10
120x10
140x10
160x9
180x7

Alternating Seated DB Shoulder Presses
40x20
60x15
80x10
100x7

DB Lateral Raises
40x15
50x15
60x12
Dropset:
70x12
50x10
35x16

DB Alternating Front Raises
30x10
40x10
50x8
60x8

BB Upright Rows
95x10
115x12
135x10
155x9

Superset:
Smith Machine Front Shrugs
4 plates x 20
6 plates x 20
8 plates x 15
10 plates x 12
Smith Machine Back Shrugs
4 plates x 10
6 plates x 8
6 plates x 10
6 plates x 12

One Arm Machine Lateral Raises (1 sec on top, 3-4 seconds down, 1 sec on bottom)
40x12
60x10
80x8
100x6

Rope Cable Crunches
4 sets of 150x20

Hanging Leg Raises
4 sets of BW x 20

Really killed it tonight, i was extremely happy that A) i got the 100s up for more than four reps on the alternating DB presses, and B) that I hit so many reps on the lateral raise dropset. Couldn't be more content with my workout tonight, my shoulders are gettin freaky big!
Big back day tomorrow... Trying to build a back that will block out the sun yeahhh buddy!

korn_fed
10-06-13, 12:52 am
Tonight was back night, but I completely forgot to write down my workout. I had a real off day today, I kept waking up in my sleep last night and my stomach was doing flips all day. I managed to get down two meals before my workout, but I was still very weak and fatigued tonight. I kept my workout short, 3 sets per exercise, moderate weight, high reps, and had very slow and controlled reps. I wanted tonight's workout to emphasize time under tension, because I knew if I went heavy, my meals would end up on the ground in the back parking lot. I still managed to get in a pretty good workout; not my greatest, I'll admit that, and I'm ashamed that I couldn't push harder/get more meals in before my workout, but my body simply wouldn't allow it.
I'm still trying to figure out why I can't sleep well at night. I went out and bought a sleep aid supplement today, so hopefully that will help some. Tomorrow is HEAVY legs day, and I'm planning on setting some new PR's tomorrow, no matter how little sleep I get.
I also want to give a shout out to my boy Greg Gallagher for taking 1st place at the NPC NY Grand Prix tonight in the Men's Light Heavyweight Open Class tonight. The kid's only 21, and has a very bright future ahead of him, given he stays focused. His win added fuel to my fire for legs day tomorrow. No excuses!

korn_fed
10-06-13, 9:13 pm
10/06/13
Heavy Legs

Straight Leg DL's
135x10
185x10
225x10
275x10
315x6

Sumo Box Squats
135x10
225x8
275x6
315x6

Leg Press
12 plates x 10
16 plates x 10
20 plates x 10
24 plates x 6
28 plates x 4 (w/ knee wraps)
32 plates x 4 (w/ knee wraps)

Uni-Lateral Hammer Strength Leg Press
4 plates x 10 (per leg)
6 plates x 8
8 plates x 6

Superset:
Plate-Loaded Seated Leg Curls
3 plates x 10
3 plates + 25 x 8
4 plates x 6
Plate-Loaded Leg Extensions
4 plates x 10
5 plates x 8
6 plates x 6

Had a GREAT legs day today, even though it was cut short because I was crunched on time. I kept my rest periods very short; 90 seconds at the most (which is short for a heavy weight day for me). My strength was down a little bit because of the shorter rest periods, but i got a great pump (i usually have a hard time getting a pump on heavy leg day) and my legs are SHOT right now, only twenty minutes after I finished. I didn't have time to do calves today, so I'll crush them tomorrow.

korn_fed
10-07-13, 10:56 pm
10/07/13
Chest/Triceps

Warmup: 5 min elliptical level 10

Pec Deck
3 sets of 50x10

Superset:
Incline DB Press
60x15
80x12
100x10
120x8
Incline DB flyes
30x15
40x10
50x10
60x8

Alternating Hammer Strength Incline Press
70x12 (per side)
80x10
90x10
100x9
Dropset:
110x10
70x10
45x10

Flat DB Press w/ feet on bench
60x20
80x20
100x15

Cable Flyes
80 (on either side) x 15
100x12
120x8

Close Grip BB Bench
135x30
155x25
175x21

Hammer Grip Skullcrushers
35 (on either side) x 20
40x20
45x20

Superset:
Tricep Pushdowns w/ Thick V-Bar, Elbows Flared Out to hit inner head
100x20
130x20
150x15
Across-the-body One Arm Rope Tricep Extensions (hits inner head)
30x20 (per arm)
40x15
50x10

Leg Press Calf Raises
6 plates x 20
8 plates x 20
10 plates x 20
12 plates x 20

Hack Squat Calf Raises
2 plates x 20
2 plates + two 25s x 20
4 plates x 20
4 plates + two 25s x 20
6 plates x 20

Tonight's workout was great! My shoulders didn't really bother me until the end of my chest workout when I was doing the cable flyes, and that pain quickly went away once i started triceps. I got a great pump all over my upper body tonight, and was able to go relatively heavy on the incline DB presses while still supersetting with the incline DB flyes. That superset gave my chest a crazy pump, and the 120's felt much easier this week than they did last week.
I got a great calf pump too. Usually i superset leg press and hack squat calf raises, but the hack squat was being used, so i did leg press by itself until the hack squat freed up. The leg press/hack squat calf raise combo is quickly becoming a favorite of mine, i feel the best stretch/contraction from this superset out of all the calf exercises that ive played with. It even makes my calves vascular, which is new to me because ive never seen veins in my calves before.
Tomorrow is looking like back and biceps day, then wednesday ill do legs and shoulders, since thursday i wont be able to make it to the gym because i have work, & i have to fix a few things on my truck before trooping down to MD for the weekend.

korn_fed
10-09-13, 12:33 am
10/08/13
Back/Biceps day

Pull Ups
5 sets of BWx10, varying grips

Pull Downs (plate loaded)
90x10
135x10
180x10
225x8
Dropset:
270x6
180x5
90x10

DB Rows
60x10
80x10
100x10

Jailhouse Rows
90x15
135x10
180x10
225x8
270x6

BB Rows
225x10
225x12
225x15
225x20

Seated DB Curls (4 second negative)
30x10
40x10
45x8
50x6

Seated Hammer Curls
40x10
50x10
60x6 & 2 partials

Arnold Concentration DB Curls
3 sets of 30x10 (3 sec positive 3 sec negative)

EZ Bar 21's w/ Fat Gripz
50x21 (bar weighs 30)
90x21
90x21
90x21

Superset:
Perpendicular Preacher Cable Curls
50x10
60x8
70x6
Regular Preacher Cable Curls
50x10
60x5
60x5

Today's workout was pretty good, the only issue I had was my lower back was extremely tight the whole workout. I tried stretching it, cracking it, hanging, but it didn't seem to want to comply today, so I had to cut the back workout a little short. I still got a great pump, and had an amazing mind-muscle connection today. And I really burnt out my biceps with the 21's, which is something I haven't done in a while. I weighed in at 268.6 today, up two pounds since my last weigh in. Overall I'm pleased with todays workout.

korn_fed
10-10-13, 12:22 am
10/09/13
Legs/shoulders

One-Leg Plate Loaded Standing Leg Curl
25x20 (per side)
35x20
45x20
55x20
65x20

Laying Leg Curl Machine
80x20
110x20
140x20

Squat Press Machine
4 plates x 50
8 plates x 50
10 plates x 50
12 plates + two 25s x 50

Front Squat Machine
4 plates x 20
8 plates x 15
12 plates x 9

Horizontal Hammer Strength Leg Press
4 plates x 20
8 plates x 20
10 plates + 230 lbs x 10 (had a friend stand on the machine)

Tom Platz Leg Extensions
200x20
200x17
240x12

Superset:
Seated DB Lateral Raises
30x20
40x17
50x15
Standing Alternating DB Front Raises
30x10
40x10
50x8

Superset:
Cable Upright Rows
100x15
130x15
150x20
Rear Delt Machine
100x20
120x20
140x20

Smith Machine Front Shrugs
6 plates x 20
8 plates x 20
10 plates x 20

Tonight's workout was AWESOME! Hit everything hard, relatively heavy, fast, and high volume. Made progress on the squat press this week, last week i did 6 plates on either side for 50 reps, this week i did 6 plates and a quarter on either side for 50. Making steady gains each week!
Planning on taking the next four days off because ill be in MD. Gonna give my body and joints some time to rest and recover, but of course ill be staying on diet all weekend. Cant wait to come back monday and kill shit all over again!

korn_fed
10-18-13, 12:33 am
10/14/13
Arms

Warmup:
Cable Straight Bar Curls
3 sets of 50x15
Cable Rope Tricep Extensions
3 sets of 80x15

Wide Grip EZ Bar Curls
80x10 (bar weighs 30)
100x10
120x10
140x7

Close Grip BB Bench
135x10
225x10
275x8
315x6

Superset:
Alternating DB Curls w/ fat gripz
40x10
50x8
Super-Dropset:
60x6
Stretch-bands, underhand grip w/o fat gripz: to failure
Stretch-bands reverse grip w/ fat gripz: to failure
Overhead DB Extension
100x10
125x10
Super-Dropset:
150x10
Stretch-bands: to failure

Superset:
Cable Preacher Curls w/ EZ bar attatchment, close grip, 1 sec hold on top 1 sec hold on bottom
50x10
60x10
70x10
Cable Perpindicular Preacher Curls w/ fat B-bar attatchment, 1 sec hold on top 1 sec hold on bottom
50x10
60x8
70x5

Superset:
Fat V-Bar Cable Tricep Extension, elbows in
150x10
150+45x10
150+two 45s x 8
Overhead Rope Cable Extensions
120x10
150x10
150x8+2 partials

10/15/13
Chest

Incline DB Bench, 1 sec pause on top, 1 sec pause on bottom
50x20
80x10
100x11

Incline Hammer Strength Press
45 (on either side) x 20
90x20
135x10
180x8

Superset:
Freemotion Machine Cable Incline Flyes (plate-loaded) 1 sec hold on top 3 sec negative
50x15
70x12
90x10
"30 degree pec contractor" machine
50x15
70x12
90x10

Plate-Loaded Flat Bench Machine
90x15
180x10
270x5

Cable Flyes
60 (on either side) x15
70x15
80x15
90x15
Dropset:
100x15
80x8
60x10

10/17/13
Legs

Warmup: 5 min bike level 10

Sumo Box Squats
135x10
225x10
315x6
Dropset:
405x4
225x12

High Platform Leg Press, Legs Shoulder Width Apart
12 plates x 10
20 plates x 10
24 plates x 8
28 plates x 6
32 plates x 4

Sumo Deadlifts
135x10
225x10
315x10
405x10
500x3

Straight Leg Deadlifts
225x10
275x10
325x6

Superset:
Plate-Loaded Leg Extensions
5 plates x 10
5 plates + 25 x 10
6 plates x 10
Plate-Loaded Seated Leg Curls
3 plates x 10
3 plates + 25 x 10
4 plates x 10

Tri-Set:
Standing Calf Raises
5 sets of 200x20
Plate-Loaded Donkey Calf Raises
5 sets of 2 plates x 20
Seated Calf Raises
5 sets of 2 plates x 20

Sorry I haven't posted in a few days, I've been real busy finally working full time, which is much needed at the monent because money is tight. I had a GREAT legs workout tonight; hit 405 on box squats for 4 reps, which is the most ive done since my knee surgery, and to top it off, weighed in at 270 flat. I couldnt be more happy with where im at right now, and the only direction to go from here is up! Its amazing how if you put so much effort into a thought or dream you have, you can force that dream to become your reality. Shoulders day tomorrow, lets see if i can get some cannonball delts that are wider than Antoine's!

J U S T I N
10-18-13, 9:07 am
solid

korn_fed
10-20-13, 10:41 pm
10/18/13
Shoulders

Alternating DB Shoulder Press
50x20
70x15
90x10
110x8
135x3 (both hands not alternating)

Seated DB Lateral Raises
50x12
60x10
70x10
80x6

One-Handed Machine Lateral Raises
70x10
80x10
90x10
100x10

Cable Underhand Front Raises
30x15
50x15
70x10

Plate-Loaded Shrug Machine
360x20
440x20
530x10
620x6

Seated Bent Over Rear Lateral DB Raises
40x15
60x10
80x8

Cable Upright Rows
150x20
150x20
200x15

10/19/13
Back

Super Wide Grip Straight Bar PullDowns
100x15
150x12
200x10
240x8
280x4

Tri-Set:
Hammer Strength Isolateral Pulldowns
45x10 (per side)
90x10
135x6
Hammer Strength Behind The Neck Isolateral Pulldowns
45x10
90x10
135x6
Hammer Strength Hammer Grip Isolateral Pulldowns
45x10
90x10
135x6

Wide Grip BB Rows
135x20
185x20
225x18
275x15
315x10

Hammer Strength Hammer Rows (Both Hands)
45 (per side) x 20
90x20
135x18
180x10
225x6

Rack Pulls
225x10
315x10
405x

Hyperextensions
3 sets of BWx10

10/20/13
Legs

Standing One-Leg Hamstring Curls
80x20 (per leg)
90x20
100x20

Laying Leg Curl
100x20
110x20
120x15

Seated "Hamtractor" Leg Curl
225x20
240x20
255x20

Squat Press
8 plates x 40
10 plates x 30
12 plates x 20
14 plates x 20
Dropset:
16 plates x 20
12 plates x 10
8 plates x 15

Uni-Lateral Horizontal Hammer Strength Leg Press
90x20 (per leg)
180x20
270x20

Tom Platz Leg Extensions
120x20
100x20
80x20

Had a great leg workout tonight, I had to cram everything into 90 minutes because I always forget that the gym closes at 9 on weekends, so I cut my rest periods in between sets down to 30-60 seconds. The squat press is what really killed me tonight, after the dropset I was on the floor shaking for a good 2-3 minutes.
I'm thinking of rearranging my workout routine to incorporate more rest days, because on the days that I work (usually mon-fri sometimes saturday) I'm only getting at most 5 hours of sleep, which not only kills my appetite the next day, but severely limits my workouts, no matter how hard I push. I'm going to have a talk with my trainer tomrow to see if we can work something out

korn_fed
01-27-14, 6:06 pm
Dear fellow animals,
My life has been pretty crazy since the last time I posted. Between switching shows, switching training partners, changing my diet, and a tight schedule that doesn't allow for any free time (I'm lucky to get 4-5 hours of sleep on week nights, if that), I haven't found the time to post any updates recently. So let me fill ya'll in.

Originally, I was going to do the NPC NY Metropolitans (April) then the Teen Nationals (July), which I had chose myself. I talked it over with my trainer Nick Medici, and we agreed on a better schedule. So now, I am set up to do the NPC Long Island show on May 31st, the NPC Atlantic States June 21st, and the NPC Teen Nationals sometime in the beginning of July. This way, I can get a warm-up show done (the LI show) to get over to all the first time jitters and kinks, then really nail the Atlantic States, and only have to keep condition for a week or two before Teen Nationals.

My diet has changed, and will change again within the next few weeks, considering I'm now 18 weeks out. Currently I'm eating:
Meal 1 - 3 scoops protein, 1 cup oats, Animal Pak
Meal 2 - 12 oz chicken, 8 oz sweet potatoes, 1 oz spinach
Meal 3 - 12 oz chicken, 1 oz spinach, 2 tablespoons almond butter
Meal 4 - 10 oz top round, 8 oz sweet potatoes, 1 oz spinach
Meal 5 - 12 oz chicken, 12 oz white potatoes, 1 oz spinach (Preworkout)
Preworkout - 2 Scoops Animal Rage XL, 1 pack Animal Pump, 6 Vasotropin pills
Intraworkout - 2 scoops Vitargo, 3 scoops Aminolast amino acids, 1 gallon of water
Meal 6 - 12 oz chicken, 12 oz white potatoes, 1 oz spinach (Postworkout)
Meal 7 - 10 oz ground beef, 1 oz spinach, 2 tablespoons almond butter, 2 scoops Fiberlyze

No cardio as of yet, but that will be starting either this week or next. My current training split looks like this:
Monday - Back/Bis
Tuesday - Chest/Tris
Wednesday - Legs
Thursday - Shoulders
Friday - Arms
Saturday - Legs
Sunday - Off

Usually I do about 3 sets 8-12 reps of either DB or lateral raises after every workout except leg days and shoulder days (because I hit laterals during the workout anyways). I also do 3 sets of BB rows after shoulder day for 8-12 reps with strict form, 2-4 second negatives. I try to hit calves every day - every other day, varying between 20 rep sets, to 12 rep sets, even going as low as 4-6 (my calves have been the most sore from the heavy 4-6 rep sets, which is the opposite of how every fitness guru tells people to train calves, but hey, whatever works for you). I hit forearms every other week on arms day.

My whole style of training changed once I started working out with my new partners Gus and Devin. They incorporate many more time under tension techniques, and really emphasize muscle control, contraction, and pumping blood into the muscle after using the first 1-2 exercises to tear the muscle down. On Saturdays I usually break off from Devin and Gus, and have more of a powerlifting-style leg workout with my buddy Clay Johnson (some of you may remember him from the USAs, watch out for him in the powerlifting scene this year).

I'm very happy with my progress so far. I've turned almost all my weaknesses into my strengths, which is funny because now all my body parts that used to be my strengths are my weaknesses (hence why im doing laterals after almost every workout, doing rows 2x a week, and hitting arms 2x a week. Legs I train 2x a week not because they're still a weakness, but because your legs can simply never be to big... going for that Big Ramy look). Now all I have to worry about is dialing in my condition, which I honestly don't think will be too much of a problem, as long as Nick and I adjust my diet according to how I look at the LI show in order to come in peaked for the Atlantic States and Teen Nationals (Teen Nationals being my main concern).

Last night was my last cheat meal until further notice according to Nick. Let the shredding begin!

I'll do my best to keep you guys in the loop. Nick is going to have me keep a journal on hand to write down the times I eat and what exercises I'm doing, so that should help make it easy for me to pop that information right into the forum.

korn_fed
05-25-14, 5:35 am
Oh boy has it been a while since I've posted on here.
Plans have changed since I originally posted this journey entry; I am currently sitting at one week out from the NPC Long Island Championships, 4 weeks out from the NPC Atlantic States, and 8 weeks out from the Teen Nationals.
If anyone is interested in seeing my progress pictures, feel free to drop by my instagram at @Korn_Fed or add me on facebook.
Not a whole lot is going through my mind right now, other than doing my best to represent the company that I love and to not let down all the people who have been nothing short of family during my journey. I can't believe how fast this prep went by, and what my trainer Nick Medici and I have accomplished in 20 weeks is, in my eyes, nothing short of incredible. I never imagined in my wildest dreams that I would look the way I do now.
I'm going to try and keep this entry brief; it's currently 5:36 am, and my mind is a bit zombified at the moment. But a message to anyone in contest prep, going through a hardship, or grinding away to achieve a specific goal in mind: you CAN and WILL do it. Leave no room for "maybe"; maybe I can't, maybe I don't have what it takes, maybe I'm not good enough. Because I'm here to tell you, you ARE good enough, you DO have what it takes, and you WILL get it done.
6 more days until my day of reckoning brothers... oh boy am I excited. This is literally a dream come true.
I'll do my best to stay active these next few days to keep all who are interested in the loop, and like I said, feel free to follow me on instagram and facebook, I usually post up there daily progress pictures, training routines, and precontest diet recipes.
Also, if anyone needs some words of encouragement, has any questions for me, or just wants to shoot the shit, my cell phone number is (631) 901-2694. Feel free to shoot me a text whenever and I'll get back to you asap.