J-Dawg & naturalguy: Powerlifting and Gainz

[J-Dawg]

This thread will showcase the journey/training routines of J-Dawg and naturalguy, two seasoned natural lifters that have been in this game for quite a number of years (more than 30 years combined). All you'll find in here is basic, no frills lifting. Nothing fancy. Just two guys looking to make steady gains. In here we'll track our training routines, diet plans and supplement routines. If you have any questions or comments for us, feel free to shoot them in here.

Current PRs (as of 5.21.16)
Current Meet PRs
naturalguy: 220
Bench: 340
Deadlift: 565
Squat: 525
Meet total: 1420 @ 220

J-Dawg: 198
Bench: 295
Deadlift: 600
Squat: 520
Best Meet Total: 1410 @ 198

[Enforcer]

O shit age vs. beauty. First one who dies loses lol jk. I got my money on J Dawg.

[LittleMan55]

hell yeah subbed for sure!

[J-Dawg]

Back Routine 7/1/08

Warm up - 1 set of pull downs. 15 reps.

Pull ups - wide grip. 50 reps total over 5 sets (finished up with 52 reps after all was said and done). Nice clean reps here. None of that half ass rep shit.

One armed dumbbell rows - 5 sets.
55s for 12 rep warm up.
70s for 10 reps.
80s for 10 reps.
90s for 10 reps
100s for 10 reps.
Full, clean reps on all sets. Down to a few inches above the floor and all the way up, squeezing the lats on each rep.

Shrugs - 3 sets.
80s - 12
90s - 12
120s - 10
Got a nice squeeze on these. As far down as I can go and squeeze until I feel my traps exploding.

That's it. Traps and lats are pumped.

Pre-workout supplements: Shock Therapy w/ Beta Ala9 and Animal Test and Liquid L-Carnitine. 10oz water.
Post-workout: 3 scoops of Ultra Iso Whey Fruit Punch w/ Liquid L-Carnitine. 15oz water.

[Hoomgar]

I'm in! Not sure what I'm in for but I'm in :)


Lookin good guys. Hit it hard!

[J-Dawg]

I'm in! Not sure what I'm in for but I'm in :)


Lookin good guys. Hit it hard!

You're in to see if NG can keep up! Lol.

[naturalguy]

Back Routine 7/1/08

Warm up - 1 set of pull downs. 15 reps.

Pull ups - wide grip. 50 reps total over 5 sets (finished up with 52 reps after all was said and done). Nice clean reps here. None of that half ass rep shit.

One armed dumbbell rows - 5 sets.
55s for 12 rep warm up.
70s for 10 reps.
80s for 10 reps.
90s for 10 reps
100s for 10 reps.
Full, clean reps on all sets. Down to a few inches above the floor and all the way up, squeezing the lats on each rep.

Shrugs - 3 sets.
80s - 12
90s - 12
120s - 10
Got a nice squeeze on these. As far down as I can go and squeeze until I feel my traps exploding.

That's it. Traps and lats are pumped.

Thats it. It was short and sweet today, my reps were a little different. My grip gave out on the 120's for shrugs, I got 6 reps but the DB was sliding down the tips of my fingers and I was using straps.

Good strength, good pump. A nice growth producing workout followed by a pack of Nitro and Green Apple Torrent.

[LittleMan55]

Thats a damn good start to what will be a fun as journey to follow!

[Hoomgar]

You're in to see if NG can keep up! Lol.

Well seeing as how I even beat him into this thread you can be sure where I'm puttin my money J ;)

[J-Dawg]

Thats it. It was short and sweet today, my reps were a little different. My grip gave out on the 120's for shrugs, I got 6 reps but the DB was sliding down the tips of my fingers and I was using straps.

Good strength, good pump. A nice growth producing workout followed by a pack of Nitro and Green Apple Torrent.

It was a good workout NG. Just a start of things to come. Slow and steady wins the race.

[js71474]

This one will be interesting, already starting off with a bang! I'm in.

[J-Dawg]

Thats a damn good start to what will be a fun as journey to follow!

Thanks BS55. Hopefully you'll see some good things to come!

[J-Dawg]

Well seeing as how I even beat him into this thread you can be sure where I'm puttin my money J ;)

Hahaha good one Hoomgar. He may be a little bit slower, but he can put up some big weights once he gets warmed up.

[Big Wides]

should be a good one.....like two heavyweights going after that title....or last piece of cake

[naturalguy]

Hahaha good one Hoomgar. He may be a little bit slower, but he can put up some big weights once he gets warmed up.

Takes me a little longer to warm up and recovery but I won't back down. NG's got a lot left in the basement

should be a good one.....like two heavyweights going after that title....or last piece of cake

No cake, trying to get a little leaner right now.

[Enforcer]

You cant win NG, J Dawg will knock you into tomorrow. You aint been hungry since you went on Keto.

[Hoomgar]

Takes me a little longer to warm up and recovery but I won't back down. NG's got a lot left in the basement

I'll never count ya out my man :)

[J-Dawg]

You cant win NG, J Dawg will knock you into tomorrow. You aint been hungry since you went on Keto.

Lol E. You're always picking on NG. He may be old but he can put up some decent numbers with his lifts. We hope to push each other past our plateaus so that we can get some good solid gains.

[naturalguy]

Lol E. You're always picking on NG. He may be old but he can put up some decent numbers with his lifts. We hope to push each other past our plateaus so that we can get some good solid gains.

There will be a lot more to come.

Something I've learned along the way, bodybuilding is a marathon, not a sprint. I am looking to improve.

A little recent history. I've been "cutting" if you will, looking to drop some bodyfat. Not looking to get in contest shape but wanted to get leaner. Strength and size is not optimal during this period. I also experimented with keto (Dave Palumbo style) dieting and cardio. I will post my thoughts on that a little later when I have more time.

The focus now is to maintain or even get a little leaner and make the turn toward building more muscle. With some big events coming my way (the Olympia, the Arnold down the road) I want to put on some quality size. Hey if I am going to be standing in a booth next to the likes of Ox and House, I need to step up my game. I am also attending a lot of ABC's and will be taking pics next to some big cats like Enforcer and G Diesel. These guys motivate me.

[J-Dawg]

"Our plans miscarry because they have no aim. When a man does not know what harbor he is making for, no wind is the right wind."

Most people fail b/c they never take time to actually write the program to their success. They dream big but have a sense of futility towards their goals, purpose and efforts. They wander through life hoping that things will fall into place, never realizing that it actually comes from within. You need to see the future in your mind. Once you see it, you can imagine and prepare for your goals. To make 'em happen, ya gotta have your conscience monitor all that you envision. If you have your conscience guiding you in your decisions, you'll be less apt to fail. Just some food for thought.