Finally, time for the big show!!! This cycle is 7wks of bulk!!

APRIL 22
MUSCLE GROUP TRAINED:LEGS


As a lot of you know, leg day is my favorite. It just boosts your entire test levels plus it works your core amazingly. My leg routine I have also changed. I do my heavy squats but the last set I go for the most weight but then drop it down to 225 and go for failure. I talked with my coach and we were bouncing ideas off each other because my legs are a bit to large for physique. So we started a new routine to keep the size but to lean them out meaning striations like crazy. Let me tell you, it's not for the faint of heart, but it is paying off, greatly!!!!! I do a total on 4 exercises but besides my squats, everything is 45second breaks between sets. This is where the Tren really comes out because of it's raw, brute strength that it produces. I also carb load up the evening before and carb up in the morning. Also, when finished with my workout I add 50g of karbolyn to my iso 100 whey. Then 45 minutes later i eat 50g of carbs from quinoa and 50g sweet potatoe with 50grams of baked salmon. Leg day and back day are the only two days i carb load up for. The rest of the days I just stick to my normal diet. Also, on leg day I do 150,150,150mg of the gear the afternoon/evening before hand. Also, mid workout i eat a banana to spike my metabolism and gives me that much needed natural sugar rush.
This is what my leg routine consists off now.

SQUATS: (warmup)135x10, 255x8, 315x8, 365x6, 425x4, 465x3, 500x2 drop set 225 failure around 14-17
NARROW FEET STYLE LEG PRESS: (I am putting the total number of plates when i write this). 6x50, 8x40, 10x30, 12x20, 6x40(mind you I'm only resting for less than a minute between sets.)
BAR WALKING LUNGES DOWN AND BACK IS ONE SET: 135lb 25feet, 155lbs 25feet, 135lbs 25feet.
SINGLE LEG EXTENSIONS: 90x15, 90x15, 75x21, 75x21, 50x21
STANDING CALF RAISES WITH DUMBBELLS: 45x21, 50x21, 40x30, 35x45, 30x50

And that my friends was my new leg routine. It's somewhat similar to a leg routine that the rock had posted awhile back but my coach and i tweaked it a bit to fit my own goals. I will say the Tren gave me the strength but son of a bitch it made me get the "Tren pump" that rocks you so damned hard at times. This routine I plan on staying with for 3-4 weeks. Can only wonder what that will be like. I was noticing i was getting a bit of acne on my forehead so I upped my masteron just a tad and it took away the acne. I say the Tren had a role in it but a bit more masteron and Lysine pills did the trick. I really hope some of you guys that are needing help with the wheels give this workout a shot. Not only are you building mass from the squats but you're also gaining lean muscle and size from the leg press and lunge volume. I had veins popping out everywhere on my legs during this workout. I LOVED IT!!!
 
APRIL 23MUSCLE GROUP TRAINED: ARMS


Arms have never been a favorite of mine to train so I try and do super sets but i decided today to stick it out and do my old trusty arm routine that gave me 21inch biceps. It's rather painful from the Tren pump but totally worth it for definition and size. One heave exercise for biceps and same with triceps then the rest is medium weight but high intensity. My legs were feeling pretty burnt from previous days routine but definitely worth it. I have to say, each day just keeps getting better and better with results strength wise and also looks wise. So I figured why the hell not, might as well do the old arm routine. I really have been changing all my workouts now that I think about it. It definitely feels good doing so and the results show, that's for sure. I will say I think I like masteron more than Tren only because the masteron dries you out and gives you hell of a dry grainy look. I have enough strength from the prop and the hgh does similar with skin tightness and lean size gains. Quite a few people at my gym have come up to me asking what I'm taking because they can tell I'm gaining size but not at all bloated size but nice, lean, solid size. Also, this time around i don't look as puffy as before. Granted I'm not gaining as much weight as before but I am up to 230. I'll take a dry lean 230 at 5'10 over a slightly inflated 250 any day.


BACK TO WALL DB CURLS: 50x12, 55x10, 60x8, 65x7, 70x5 (personal record)
STANDING STRAIGHT BAR CURLS: 60x15, 80x10, 110x8, 120x7, 135x6(personal record)
BENT OVER SIDE WAYS DB HAMMER CURLS TO CHEST: 35x12, 40x15, 45x12, 50x10, 30x21
DOUBLE PULLEY ROPE CURLS(ISOLATES PEAK): 25x25, 25x20, 30x15, 20x15.


INCLINE SKULL CRUSHERS: 90x21, 120x15, 120x15, 135x12, 90x21
TRIANGLE PUSHDOWN: Entire stack for 4sets
ROPE PULLDOWNS DOUBLE PULLEY: 25x30, 30x21, 30x21, 25x25, 20xfailure(around 30)
WEIGHTED DIPS: 45lb plate 2sets of 21. No weight, 2sets of 40.


This arm workout today really brought me back to how I used to train arms. The pumps are insane and i absolutely love it. The feeling I get from the pumps hurts so bad but damn, my veins are exploding out of my skin. I stick by what I said earlier,,, masteron and hgh are my favorite. Yeh the Tren helps with stength but my strength is pretty much on fire. Masteron and hgh really tighten and firm my skin and give me road map veins! I notice that prop does the same believe it or not. Euro pharms by far is the best and Z is amazing. I talked with him tellin him I wanted to gain a bit more weight and we decided for me to add NPP to my stack. Can't wait for it to arrive!!!!its going to be amazing!! I've heard nothing but great things about it!!! He says it will put size on me fast but not bloat me up. We shall see!!!! You guys should give this workout a try. Really gets your entire bicep and tricep. All parts of it!
 
APRIL 24
MUSCLE GROUP TRAINED: SHOULDERS/ABS

Shoulders have always been a group I somehow always seem to forget for some odd reason. They look as if I train them all the time but truth be told I really don't. My shoulder routine is rather short and simple although I figure since I'm changing everything up I might as well try a different method for the delts. Work more on really building that ball of the delt. I guess I've been blessed with always having broad shoulders but yuh still have to train them! So instead of doing just a few different exercises like I used to, I went full bore this time around and did I really feel that burn!!! By now all the gear I'm on is in full effect so it's definitely game on in that sense. Use that to my advantage and really work on adding as much mass yet still have definition as I can. I normally do the smith machine for shoulder press but this time around I decided it was an all dumbbell day for the delts. And to make it even better, I was really excited to try it out. I used to only do seated db press but an injury made me switch it up to the smith machine. But the cool thing about hgh is it works wonders if not magic on recovery and injuries!! So I decided, fuck it it's dumbbell press time!!! I started with that and did every exercise in the 12-15 rep range. There really isn't any point in doing heavy low rep sets for shoulders in my opinion. The way I do them it's heavy enough to pack on mass yet still gain muscle striations so it's the best of both worlds. I have noticed that I'm not as lethargic during the day any more which is great because that makes me want to eat more as well. Only problem is, my intestines from my surgery awhile back have been flaring up causing me a lot of pain and that's an injury hgh can't fix lol. Anyways, this was my shoulder workout for the day.

SEATED DB PRESS: 60x21, 70x15, 90x15, 110x12, 120x10
STANDING SIDE LATERAL RAISES: 25x15, 25x15, 30x12, 20x25
STANDING FRONT RAISES SINGLE ARM: 25x21, 30x15, 20x15, 20x15
FACE DOWN ON INCLINE BENCH: 20x15, 20x15, 15x13, 10x12, 5x12
SEATED SMITH MACHINE PRESS: 155x15, 185x12, 225x8 dropped to 135x21
THAT WAS MY WORKOUT, MIND YOU I ONLY TOOK 45seconds BETWEEN SETS.

For abs, I stick with what works for me and that's simply flutter kicks and front and side planks. I break my flutter kicks down to 4 sets of 100 and when I do them I put my upper body in a crunch form then begin the flutter kicks. For planks, I do 4, 1minute sets of front planks and then each side I do the same thing. I've always done them this way and have always had amazing results. This is one muscle group I will not change up. I do abs every 2days. Abs are just like any other muscle group, they need time to rest up. You won't see nearly the same results if you do them every day like some people do. One thing I love about doing them is the effects this cycle has on them: I have veins that go all up thru my lower to mid core area. I also spend about 5minutes stretching them out once complete. My theory behind this is the more you stretch them out, the more longer and spaced out the actual abdominal muscle gets. So people with shorter torsos can still have the symmetrical appearance instead of the bulky ab look. I love doing them this way. Plus, after several stomach surgeries I have to really be careful and stretch them out or I risk injuring myself. Several people have made comments to me saying I look the same weight as when i hit my max weight around 250 yet I am much much more defined and my skin appears tighter. I smile and say thanks lol. Still have a bit to go till I'm 250 but size wise I'm about damned near the same so I'm really hoping this NPP helps me get there and still have my super dry look. That's my goal and nothing's impossible!!!!
 
APRIL 24 REST DAY, APRIL 25-28 I WAS HOSPITALIZED AGAIN FOR MY INTESTINAL ISSUES. FROM THE 29TH THRU THE 2ND I HAD TO TAKE OFF TO REST UP AND NOT SEND MYSELF BACK TO THE HOSPITAL.

One thing I have learned is that once ya hit a certain age and compete or not compete, your body really does need to rest. As long as you maintain your diet and supplements, you aren't going to lose anything. If nothing you will actually benefit from it when you go back into the gym. Think of it as re spiking your metabolism from a cheat meal but instead you re spike your muscles and gain size. Granted me being admitted in the hospital wasn't pleasant but I still had my iso100 and karbolyn and gear so I wouldn't lose anything. I actually gained 5lbs from the fluids they had me on. Yeh it was water weight but it made me chuckle. Once I was discharged, I still took a few days off to re route my system and give it some time to heal and get back to normal instead of laying in a hospital bed for those days doing no movement of any sort. Once I felt good enough I went back into the gym at about 75% the first day and then from there out went full bore the rest of the way. As the old saying goes, knock on wood I feel much better now and actually have more of a fire to push myself and really kill it in the gym. Life throws curve balls at ya but all you can do is try your best to hit it and push on. To top it off, a dear friend of mine committed Suicide and that really rocked me hard. Still dealing with that since I talked to them only 2hrs before they died. It really has made me appreciate life more and I'm talking appreciate everything. The little things people take for granted. You should always be able to wake up in the morning and be thankful for atleast something, and if you can't, the fault only lyes on you. Be grateful guys and girls, live your life and perfect your life and just live every day to it's fullest because you don't know what may be coming the following day. I know I have lagged a bit with my logs but I have caught up to them all and now that mentally I'm about as good as I'm going to be for awhile and my intestines are good, I will be posting like I used to on a daily basis. Z called me out on it and I really appreciate him doing that. It made me realize that I made a promise to make my logs like I used to and well, let's face it, playing catch up isn't really how I've ever logged before. And I needed to hear that from him. It in a way made me snap out of this looking fog and realize that logging has ALWAYS been something I love and enjoy doing. So why the hell play catch up when I can be doing it every day and enjoy doing it every day. So I actually thank him for that.
I just wanted to share some stuff with you guys on a semi personal note as to why I've been this way lately. And I am sorry.
Ok, back to logging.
jonny
 
MAY 3
MUSCLE GROUP TRAINED: BACK

First day back in the gym after my hospital visit. At first I was a bit worried how I would feel. Well I was wrong, I felt great!
I decided to stick with a muscle group that I'm real good at. Figured I would do back which as you know, includes dead lifts. I gotta say, Zs euro pharm line is the best because it kept every bit of strength still there (also ate my normal diet during those days). Like in my previous post, it's crazy how taking time off actually helps re start a body. Combine that with euro pharmacy, I felt like I hadn't skipped a day!! I know I hype up the product line in all my posts but this time Z really deserves credit on how amazing his entire supply's quality is. Doesn't matter what you order from him, whatever it is, you can rest assured it's 110% clean and potent and dosed spot on.
So I didn't want to so heavy deadlifts like I normally do in the low rep range super heavy weight just cuz I was still playin it safe, instead I went for volume which actually made me have way more of a pump. (Yes Tren pump came out today lol). People when ya run any gear especially Tren make sure u drink atleast a gallon of water a day for your body's sake. People were real surprised I was trainjng so soon after the hospital but hey, I have shows coming up and I need to be in the zone on target for it. I mean, that's the reason I'm sponsored is because I'm competing. And competing isn't cheap at all. The night before today I carb loaded up and did the same this morning. Trying to optimise my endurance potential. Well it worked. Here is what I lifted. (Changed things up a little bit today).

SIDE GRIP PULL UPS: 1set for 25, 2nd set for 25, 3rd set i hooked my ankles around a 40lb DB for 12reps then 4th set I did 20. Mind you this was with a 45sec pause Between sets.
DEADLIFTS: 135x15, 225x12, 315x15, 405x10, 425x9. (Personal record considering reps and I DO NOT USE STRAPS)
BENT OVER UNDERHAND BB ROWS: 185x15, 225x15, 245x13, 265x8, 185x15
WIDE GRIP LAT PULL DOWN: 160x15, 180x12, 230x10, 160x14
SINGLE ARM KNEE ON BENCH LAT ROW: 80x15, 90x12, 110x10, 120x8( lat cramped and I hit muscle fatigue)

That was my first workout back in the gym since all that stuff happened. I still can't believe I had to go thru that pain in the hospital but what fueled my workout was remembering all the good times I had with my friend. Gonna
miss em like crazy but that's just going to add my fuel to my fire cuz she knew I was gonna get my pro card and was goin to come to my shows this season and watch me. It gives me that extra push when I'm kinda down and out.
On a side note, my weight is up to 228-230 right now. Seems my diet and supplements once again are working like a charm.
Remember guys, nothing is impossible.
Cheers!
joN
 
MAY 4
MUSCLE GROUP TRAINED: CHEST

I HATE doing chest on Mondays but some reason my squat racks were being used as well as leg press so I had to do chest. Owell. Wound up hitting another personal record. I woke up and thought my back was going to be sore as hell from yesterday but I was wrong! It felt great! Had an amazing feeling about it. Went about my day normal, eating my meals, looking thru my logs to make sure everything was accurate and realized oh shit I have my follow up with my gastrointestinal doctor! I quickly tossed my protein and karbolyn jn the car and hauled ass to my appointment lol. Long story short, 2hrs later and a meal of protein and carbs, I got a clean bill of health for now, from the doc. Went back to the house and made up a days worth of ground chicken breast burgers and quinoa. Did my injection and once again, super smooth like butter. I know I'm still catching up but I feel like my logs are coming back to how they were before: detailed and personal and explanatory. I figured well, I did that last chest workout and it felt great so let's do it again. Definitely like this new routine even tho I played a bit with it today.

FLAT BB BENCH: 135x15, 255x10, 325x8, 385x6, 425x4, 455x3
LATERAL CABLE FLYS: 25x15, 30x15, 35x12, 45x10, 30x14
SMITH MACHINE INCLINE PRESS: 185x21, 225x12, 285x8, 315x4 dropped to 155x21
INCLINE DB FLYS: 40x15, 50x15, 60x10, 70x7, 45x13

I just had so much energy and stamina today. Taking. That break while maintaining everything else really seemed to benefit me more than I thought it would. I definitely feel muscle recovery quick, even after going high intensity. By far the best growth I've used same goes with EP product line. Ya know it's an amazing feeling when you can actually feel and see what the gear does to you and your body. It makes you want to push yourself harder and harder each day!! Z has been amazing with helping me. I can honestly say if not for him I would not be in the shape that I am. Using these products gives ya just enough strength to where you can feel it and also see it that is what makes you want to push yourself even more. I was also wanting a bit more vascularity so Z suggested I just up my cardio a tad. Guess what, VEINS!!! It's the little things that work I'm tellin ya guys! Not only does he know his product but he also knows how to train. Major thanks to him. I will say my ass is whooped so I am making this one shorter today but I hope it is more detailed and directed towards training and what little things can make a difference.
Cheers!
jonny
 
MAY 5
MUSCLE GROUP TRAINED: LEGS and CALVES

Well for starters I stopped the Tren for anticipation for the NPP to arrive. Reason i did this was we all know Tren adds size and strength and so does NPP. So since this being my first time with NPP I wanted to keep it with masteron test prop 1shot of sust250 and NPP 100mg every day. This way, I can see how NPP acts with my body. Keep it simple as the saying goes.
I decided to do a portion of my leg routine but just do only high reps at a medium weight. Reason being, Friday I want to go balls to the wall with legs. So I decided to do this leg day, take tomorrow off and increase my macro intake and foam roll my legs out real good along with using a baseball to get in between my hamstrings and my outter quad. Holy shit does it work!!!! Learned it from a firefighter at my gym lol. Then Thursday I'm training a guy and I'm teaching him my arm routine.

So for today's leg day I didn't squat, instead i did a super charged leg press where I do a total of 8sets at a minimum of 25reps with a rest time of only 30 seconds between sets. The first 4 sets are with both legs then the last 4 sets are single leg at a time. Instead of changing the weight each set, I set it to where I know the weight will be intense but not enough to ruin me for Friday. And the same goes with the single leg press. The first 2sets I managed to do 50reps and then 40. When it came to the single leg, uhmm, yeh, Jon needs to do these a bit more often lol. Had to drop the weight if I wanted to reach that 25minimum rep range. First set I banged out 30 and that last set, holy Jesus, that lactic acid built up and I BARELY could pull off 26 before swallowing back vomit lol. Thank god that part was over. I took a 3minute break before heading over to the leg extension machine where i did essentially the same thing. 4sets. Minimum 25reps. First 2 sets single leg, then last two double leg. Set the weight once again where I knew it would be painful but not to kill me for Friday. First set I managed to knock off 35reps with only a challenge the last 6reps. Second set, I was able to do 28. Not bad I told myself. Ok, now to the double leg. Whew that pump was on fire but I grit my teeth and pushed thru it!! First set I did 40reps once I dialed into my zone then the second and final set...muscle fatigue lol. I was going super solid until I hit 25 and then crash, I had to practically yell in order to hit 30. I hopped my ass off that machine and my legs buckled and down I went lolol. One thing I noticed I haven't been doing with this log is explaining how on certain exercises i do 30-45second pause between sets and others I do 3-5minutes. The 3-5min ones are my big 3. Bench squat and Deadlift. DB bicep curls I'll take maybe a minute besides that, everything is 30/45seconds and that's it. I need to get back into that. I tried doing the log where I would just post the type of lift and then the amount but honestly, the more i think about it, it doesn't really explain much besides numbers. There's way more to this than numbers. It's in how you breath, in how ya take your static pauses at the peak of each rep. Well that's all going back to how idid it before on my last log. I think it will help educate folks a bit more and also answer questions they might not have known to even ask!!

Z, you were right brother, I needa log like I used to. Detail oriented yet educationally at the same time.

Im not making excuses by any means, there's just been a lot of major life events for the not so good that's all happened over a course of a a few months. I've snapped out of it now and am realizing how I used to log and yeh, how I used to log is where it's at. Actions speak louder than words so you guys tell me, tell me what I can do to improve my logs like how they used to be. I see I still get a lot of views but I want to know from you guys, call me out on it, I don't care. I want what's best for this company and I will do anything to keep it going strong. I'm 10-12wks from my show so let's put me on blast and tell me what you guys think ishould change in my logs. I would greatly appreciate it. Truly I would.

Thanks guys!
Jon!
 
MAY 6
REST DAY AND FOAM ROLL BASEBALL ROLL DAY.
Man that lactic acid sure did release. Felt great but hurt like hell. I did it first thing in the mornin so by evening time I felt super loose and legs felt great. I went real slow with the baseball to make sure I hit every part of my hamstring I could get. Pretty much did the same with the foam but the foam roller Is just so bulky. Either way, it did the trick and legs feel great. Rested up and ate my macros for the day which were. 400g Protein, 450-480g Carbs and fats at around 65-80g. As long as they're healthy fats I'm good with it. I've also added quinoa to my carb of choice over brown rice. I feel like it doesn't bloat me as much yet gives you that full effect that actually lasts a bit longer than brown rice for me. I'm not complaining one bit. I've tried it hot and also cold. I gotta says cold quinoa with dried cranberries and almonds mixed in with a bit of olive oil makes it amazing and I can actually take in more carbs this way thus packing on more solid lean muscle! Cant go wrong there!!!!
 
MAY 7
MUSCLE GROUP TRAINED:ARMS

Today I trained arms with a kid who I've somewhat been guiding with proper ways to lift. Finally he asked if he could do an arm workout with me. I enjoy helping people so I said absolutely. Told him it's not about the weight it's about form and technique. I started off with my back to the wall with 50lb DBs and did them for 10, each rep pausing for a second at the top and really flexing and then a slow release. Took a 50sec break and moved to the 55lb DB and repeated the same thing for a solid 10reps, squeezing and flexing at the top. The next set was 60lbs. Hadn't done this is ages but strength was really feeling it. I did them for a solid 8reps, same thing, squeezing at the peak and really getting that pump. Took a minute break and grabbed the 65s. Thought to myself, "nothing is impossible." And BAM, 7solid slow reps. I was about to say ok that's enough but something got me and I said to hell with it, let's do as many perfect form reps with 70lbs as I can. Low and behold, I pulled it for 5!!!!! That was a personal record!!! Never done that before!!!!
Onto the next exercise. Decided to do straight barbell curls. Before starting I took a 3min break and went into it with a mindset of destruction mode. Started off with 90lbs and curled it for a solid 10 still squeezing on each rep at the peak. Bumped the weight to 110 and crushed it for 8. Took a breather and collected myself and loaded up 135 and chalked my grip and put my mind in the most angered state I had been in and nailed it for 8solid reps. Mind you, my back was against a wall so no cheating!!! My arms were destroyed! Still had one more bicep exercise which was incline hammer curls. I decided to go light and do a 30second between set 4 set rotation. Grabbed the 30s and went to failure each time. I ball parked my rep range around 12-17. Those 3 exercises destroyed my biceps. Greatest feeling I've had for arms.
Next up was triceps. Don't really do much for them, only 3 exercises. Started off incline skull crushers with 90lbs. I did 21 very easily. So I upped the weight to 120 and managed 15reps with this. Mind you, I'm pausing at the top and squeezing so I'm not cheating myself. Felt good so I bumped it to 130. I managed another 15reps. At this point I was wondering what the hell is going on cuz this normally would kill me. But it didn't. I decided to stay at 130 and go to failure which to my surprise was again, 13. Bizarre. Triceps were pumped beyond belief at this point. Next exercise was triangle PUSHDOWN. I know each machines weight is different so it's hard to say what my weight is compared to another gyms. So I'll do this. I put it at a weight where I could super set it with rope pull downs as well. Bang out two exercises at once in theory. The goal was 4 sets each. The first super set went great, pump felt amazing and I could feel the masteron making my skin want to crack open. Second set went a bit more strenuous but managed the 12-15rep range. Then this third set, this third set killed me. I was going great till I hit 10 and just like that, BAM cramp. Thought i tore it to be honest but no just a nasty cramp that wouldn't go away. I looked at the kid and said, bud, this is when you're man enough to say ok, great workout but I tap. No point in potentially tearing a muscle. This prop and mast and hgh are by far the best combo I could ask for. Yeh the Tren was insane but I'm prepping for this NPP so we shall see. Masteron is such a great product and EP has the best. One thing I love about Zs growth is it is ALWAYS spot on and never get a bad batch. There isn't a source out there that can say that. Plain and simple. EP and Z are by far the best company on the market. How many years have they been solid and always reputable?! Along long time!!!! If something works, you stick with it. His line is potent but in a good way. It hits you and you can feel It thru your veins and well, see it too!!!!

Ok, I'm done updating and now I'm about to eat my meal in prep for tonight because guess what came today...... NPP!!!!!! Good to go baby!!!! Leg day tonight and it's gonna be raw!!!!!!
cheers guys!!!!
jonny
 
MAY 8TH
MUSCLE GROUP TRAINED: LEGS

Well, my NPP arrived and god i am so excited. it arrived earlier in the day and i quickly pinned it as soon as it arrived. I would have logged on friday, however plans changed and I made a 3hr drive to jacksonville to do train for the weekend with guys from my old unit. they met me half way. So after the 3hr car ride i arrive at the gym and am totally pumped at this point. They wanted to train chest and i told them to fuck themselves we are doing legs.
Mind you, these guys put my ass to shame when it comes to raw strength. All older SF guys that have that just pure raw strength. I have that as well, but not as much as them. We decide to do my leg routine after i told them what it was going to be. They were impressed. Started off in the squat rack.... I started right off the bat at 225 to warm up for 8. Nice and slow down then explode on the way up. the next set was 315 for 6. Felt great. almost to easy. So next set i did 405 for 5, and that felt great as well!!!! Mind you, on this exercise, im taking 3-4min breaks between sets so i can heavy. Next set was 465, and sure enough i nailed it for 3. Im thinking to myself at this point, ok youve been driving for 3hrs, wtf is this all about. i rested up and asked for a real good spot on this next set because i was not sure at all if i could do it. 505. YES, I NAILED IT FOR 2 and then i buckled over and fell. LOL. I was pretty damned amazed at myself.

It was great i squatted that much, but then i realized what was next.... exploding high rep leg press with a slow release. God did i need to take a 5minute break and find the best music i could find lol. The goal was 5 sets of 50, 40, 30, 30, failure. Thankfully since it was with only a 30sec break between sets the weight stayed the same. It DID NOT feel the same, felt heavier each damned time!!!! So, first set, yes, i got my 50 in. I was going off of adrenaline. I just kept telling myself nothings impossible and that the NPP was already working that fast in my body (obviously it takes a few days but i was giving myself the placebo effect lol). My second set, uhmmm, i was great until i hit 30 and then i started to get really cold... not good. I pushed myself and got the 40 reps and stepped off and ran to a trash can. you can fill in the rest. so yeh, my next set took more than 30sec break lol.. I managed to do 30 but since i had a bit more of a break i wanted to do 5 more. so i did 35. This next set, damn, i dont think theres enough gear out there or hgh that coulda helped me, unless i had a shot of epinephrine and then i prob woulda made my heart explode lol. I could only do 23 and i mean, i was pushing with everything but the weight was going backwards instead of upwards..... yeh, i hit muscle failure. The rest of the guys did their sets and said, well pussy, guess youre to much of a bitch for your own workout. I laughed and said, ok, u guys didnt have to drive 3odd some hours!!!!! Next we went to the leg extention machine and did 4 sets. 2 sets were single leg then the last 2 were both legs. the first 2 sets, i put the weight at 90 since we were doing 30sec breaks per set. 90 is a solid weight when going slow on the way up AND down. I managed to do 2 sets of 30 with it. I was pretty proud of myself. Then it was double leg time. Not sure why, but double leg actually "hurt" more than single. Odd... Anyways, i put the weight at 170 and was able to do the 2 sets for 21reps each going slow the entire time with static pause at the top.

I wanted to do more, but i also knew i had to drive home the next day. So I just decided to do some calves and abs and call it a day. Calves, i grabbed a 50lb DB in each hand and did 40 calf raises. I obviously do them slow because going fast only ruins the workout. I did 3sets of these then my calves started to cramp from everything else i had already done.
Onto abs;...as ya know, all i do is flutter kicks and planks. always have, and always will. dont need anything else. I did my 4 sets of 100 flutter kicks and 4sets of 1 minute planks forward and then 4sets of 1 minute each side. Was a great ab workout as always.

Since stopping the tren, honestly, i cant really tell a difference in my workouts. i will say im not as sluggish during the day. I was thinking i may had started picking up this tren fatigue people mention. yeh it gives ya insane strength but it can also make ya sleepy tired. Im still cycling so im pretty sure i will be fine. The hgh is really working great. I can tell it in my abs. I have the hgh abs again. just dry and relaxed they still are pumped. i know masteron doesnt do that, it only does that to your arms and legs lol.

I cant wait for the npp to actually kick in, because from everything ive heard, its freaking insane!!!!!!
 
MAY 9TH
REST DAY PLUS 3HOUR DRIVE HOME DAY.
i must have ate probably 500g of carbs yesterday and about 450g of protein. dear god. I was spent. I slept all day except every 2 hrs my alarm would go off so i would get up and eat. besides that, i slept.
 
MAY 10TH
MUSCLE GROUP TRAINED: CHEST

So after my mini weekend trip, i felt rested enough to hit the gym hard today and train chest. I hate doing chest on mondays so i figured i would do it today.

My shoulder was feeling a bit weird today, not sure if it was from sleeping wrong or what. but it just had a sharp tiny stabbing pain. So that meant, lighter weight. DAMN IT!!!!!

Started off with the bar and warmed up with 185 for 15. Felt good, but that little pain in my shoulder was there. I knew it wasnt anything major so i said ok just fight thru it. The next set i did 255 static pause at the top for 10. I really dont know how long it takes for NPP to kick in but i was feeling more strength. The pain in the shoulder started to go away so i went up in weight. set it to 325 and did 8reps nice and slow, but not to slow to where i would tear my pec again. (NOT FUN!!!!). That felt fine so i went up in weight to 365 and managed 6 solid reps. I could have done more but i wanted to pace myself. Well my dumbass still went heavy, i guess i just forgot or was in the zone or something and loaded 405 on. had my spotter and did it for 3. I honestly felt like i could do more but my hands were slipping because this bar had almost zero diamond plate grip left on it. UGHHHH!!!!

I decided the next exercise i should do is cables. I went to the cable machine and brought the cables to where they were equal to my shoulder height. I set the weight at a set weight and did 4 sets of 21 with 30-40sec break per set. This ALWAYS gives my chest a massive pump. And its one of those pumps where your arms get pumped as well!!! I noticed that this pump had a different feeling to it. Cant describe it, but it was a more "full" pump maybe? Could it be the NPP?? PLEASE, anyone whos run it, let me know!!!! All day now ive been feeling more and more pumped and fuller but not in a bloat way. Im researching it more and more now.

I decided to do one more exercise since the pain in my shoulder came back and i didnt wanna mess it up for arm or back day.

I went to the smith machine and did incline bench. Loaded 185 on and repped it out for 15. Pain in the shoulder wasnt there so that was nice. Next set, i put on 255, and did 10. I do the static pause at the top, but ever since my pec tear, i cant go down slow anymore. I mean, i dont bounce it, i just go at a normal speed. I thought of putting more weight on, but to be honest, 255 was good. So i did another set for 10 and i could feel my chest fatiguing. I lowered it to 185 and went for failure and did 15. That was my chest workout for today. Felt GREAT!!!!!

OK time for pics!!!!!
 
MAY 4
MUSCLE GROUP TRAINED: CHEST

I HATE doing chest on Mondays but some reason my squat racks were being used as well as leg press so I had to do chest. Owell. Wound up hitting another personal record. I woke up and thought my back was going to be sore as hell from yesterday but I was wrong! It felt great! Had an amazing feeling about it. Went about my day normal, eating my meals, looking thru my logs to make sure everything was accurate and realized oh shit I have my follow up with my gastrointestinal doctor! I quickly tossed my protein and karbolyn jn the car and hauled ass to my appointment lol. Long story short, 2hrs later and a meal of protein and carbs, I got a clean bill of health for now, from the doc. Went back to the house and made up a days worth of ground chicken breast burgers and quinoa. Did my injection and once again, super smooth like butter. I know I'm still catching up but I feel like my logs are coming back to how they were before: detailed and personal and explanatory. I figured well, I did that last chest workout and it felt great so let's do it again. Definitely like this new routine even tho I played a bit with it today.

FLAT BB BENCH: 135x15, 255x10, 325x8, 385x6, 425x4, 455x3
LATERAL CABLE FLYS: 25x15, 30x15, 35x12, 45x10, 30x14
SMITH MACHINE INCLINE PRESS: 185x21, 225x12, 285x8, 315x4 dropped to 155x21
INCLINE DB FLYS: 40x15, 50x15, 60x10, 70x7, 45x13

I just had so much energy and stamina today. Taking. That break while maintaining everything else really seemed to benefit me more than I thought it would. I definitely feel muscle recovery quick, even after going high intensity. By far the best growth I've used same goes with EP product line. Ya know it's an amazing feeling when you can actually feel and see what the gear does to you and your body. It makes you want to push yourself harder and harder each day!! Z has been amazing with helping me. I can honestly say if not for him I would not be in the shape that I am. Using these products gives ya just enough strength to where you can feel it and also see it that is what makes you want to push yourself even more. I was also wanting a bit more vascularity so Z suggested I just up my cardio a tad. Guess what, VEINS!!! It's the little things that work I'm tellin ya guys! Not only does he know his product but he also knows how to train. Major thanks to him. I will say my ass is whooped so I am making this one shorter today but I hope it is more detailed and directed towards training and what little things can make a difference.
Cheers!
jonny
 
MAY 5
MUSCLE GROUP TRAINED: LEGS and CALVES

Well for starters I stopped the Tren for anticipation for the NPP to arrive. Reason i did this was we all know Tren adds size and strength and so does NPP. So since this being my first time with NPP I wanted to keep it with masteron test prop 1shot of sust250 and NPP 100mg every day. This way, I can see how NPP acts with my body. Keep it simple as the saying goes.
I decided to do a portion of my leg routine but just do only high reps at a medium weight. Reason being, Friday I want to go balls to the wall with legs. So I decided to do this leg day, take tomorrow off and increase my macro intake and foam roll my legs out real good along with using a baseball to get in between my hamstrings and my outter quad. Holy shit does it work!!!! Learned it from a firefighter at my gym lol. Then Thursday I'm training a guy and I'm teaching him my arm routine.

So for today's leg day I didn't squat, instead i did a super charged leg press where I do a total of 8sets at a minimum of 25reps with a rest time of only 30 seconds between sets. The first 4 sets are with both legs then the last 4 sets are single leg at a time. Instead of changing the weight each set, I set it to where I know the weight will be intense but not enough to ruin me for Friday. And the same goes with the single leg press. The first 2sets I managed to do 50reps and then 40. When it came to the single leg, uhmm, yeh, Jon needs to do these a bit more often lol. Had to drop the weight if I wanted to reach that 25minimum rep range. First set I banged out 30 and that last set, holy Jesus, that lactic acid built up and I BARELY could pull off 26 before swallowing back vomit lol. Thank god that part was over. I took a 3minute break before heading over to the leg extension machine where i did essentially the same thing. 4sets. Minimum 25reps. First 2 sets single leg, then last two double leg. Set the weight once again where I knew it would be painful but not to kill me for Friday. First set I managed to knock off 35reps with only a challenge the last 6reps. Second set, I was able to do 28. Not bad I told myself. Ok, now to the double leg. Whew that pump was on fire but I grit my teeth and pushed thru it!! First set I did 40reps once I dialed into my zone then the second and final set...muscle fatigue lol. I was going super solid until I hit 25 and then crash, I had to practically yell in order to hit 30. I hopped my ass off that machine and my legs buckled and down I went lolol. One thing I noticed I haven't been doing with this log is explaining how on certain exercises i do 30-45second pause between sets and others I do 3-5minutes. The 3-5min ones are my big 3. Bench squat and Deadlift. DB bicep curls I'll take maybe a minute besides that, everything is 30/45seconds and that's it. I need to get back into that. I tried doing the log where I would just post the type of lift and then the amount but honestly, the more i think about it, it doesn't really explain much besides numbers. There's way more to this than numbers. It's in how you breath, in how ya take your static pauses at the peak of each rep. Well that's all going back to how idid it before on my last log. I think it will help educate folks a bit more and also answer questions they might not have known to even ask!!

Z, you were right brother, I needa log like I used to. Detail oriented yet educationally at the same time.

Im not making excuses by any means, there's just been a lot of major life events for the not so good that's all happened over a course of a a few months. I've snapped out of it now and am realizing how I used to log and yeh, how I used to log is where it's at. Actions speak louder than words so you guys tell me, tell me what I can do to improve my logs like how they used to be. I see I still get a lot of views but I want to know from you guys, call me out on it, I don't care. I want what's best for this company and I will do anything to keep it going strong. I'm 10-12wks from my show so let's put me on blast and tell me what you guys think ishould change in my logs. I would greatly appreciate it. Truly I would.

Thanks guys!
Jon!
 
MAY 6
REST DAY AND FOAM ROLL BASEBALL ROLL DAY.
Man that lactic acid sure did release. Felt great but hurt like hell. I did it first thing in the mornin so by evening time I felt super loose and legs felt great. I went real slow with the baseball to make sure I hit every part of my hamstring I could get. Pretty much did the same with the foam but the foam roller Is just so bulky. Either way, it did the trick and legs feel great. Rested up and ate my macros for the day which were. 400g Protein, 450-480g Carbs and fats at around 65-80g. As long as they're healthy fats I'm good with it. I've also added quinoa to my carb of choice over brown rice. I feel like it doesn't bloat me as much yet gives you that full effect that actually lasts a bit longer than brown rice for me. I'm not complaining one bit. I've tried it hot and also cold. I gotta says cold quinoa with dried cranberries and almonds mixed in with a bit of olive oil makes it amazing and I can actually take in more carbs this way thus packing on more solid lean muscle! Cant go wrong there!!!!
 
MAY 7
MUSCLE GROUP TRAINED:ARMS

Today I trained arms with a kid who I've somewhat been guiding with proper ways to lift. Finally he asked if he could do an arm workout with me. I enjoy helping people so I said absolutely. Told him it's not about the weight it's about form and technique. I started off with my back to the wall with 50lb DBs and did them for 10, each rep pausing for a second at the top and really flexing and then a slow release. Took a 50sec break and moved to the 55lb DB and repeated the same thing for a solid 10reps, squeezing and flexing at the top. The next set was 60lbs. Hadn't done this is ages but strength was really feeling it. I did them for a solid 8reps, same thing, squeezing at the peak and really getting that pump. Took a minute break and grabbed the 65s. Thought to myself, "nothing is impossible." And BAM, 7solid slow reps. I was about to say ok that's enough but something got me and I said to hell with it, let's do as many perfect form reps with 70lbs as I can. Low and behold, I pulled it for 5!!!!! That was a personal record!!! Never done that before!!!!
Onto the next exercise. Decided to do straight barbell curls. Before starting I took a 3min break and went into it with a mindset of destruction mode. Started off with 90lbs and curled it for a solid 10 still squeezing on each rep at the peak. Bumped the weight to 110 and crushed it for 8. Took a breather and collected myself and loaded up 135 and chalked my grip and put my mind in the most angered state I had been in and nailed it for 8solid reps. Mind you, my back was against a wall so no cheating!!! My arms were destroyed! Still had one more bicep exercise which was incline hammer curls. I decided to go light and do a 30second between set 4 set rotation. Grabbed the 30s and went to failure each time. I ball parked my rep range around 12-17. Those 3 exercises destroyed my biceps. Greatest feeling I've had for arms.
Next up was triceps. Don't really do much for them, only 3 exercises. Started off incline skull crushers with 90lbs. I did 21 very easily. So I upped the weight to 120 and managed 15reps with this. Mind you, I'm pausing at the top and squeezing so I'm not cheating myself. Felt good so I bumped it to 130. I managed another 15reps. At this point I was wondering what the hell is going on cuz this normally would kill me. But it didn't. I decided to stay at 130 and go to failure which to my surprise was again, 13. Bizarre. Triceps were pumped beyond belief at this point. Next exercise was triangle PUSHDOWN. I know each machines weight is different so it's hard to say what my weight is compared to another gyms. So I'll do this. I put it at a weight where I could super set it with rope pull downs as well. Bang out two exercises at once in theory. The goal was 4 sets each. The first super set went great, pump felt amazing and I could feel the masteron making my skin want to crack open. Second set went a bit more strenuous but managed the 12-15rep range. Then this third set, this third set killed me. I was going great till I hit 10 and just like that, BAM cramp. Thought i tore it to be honest but no just a nasty cramp that wouldn't go away. I looked at the kid and said, bud, this is when you're man enough to say ok, great workout but I tap. No point in potentially tearing a muscle. This prop and mast and hgh are by far the best combo I could ask for. Yeh the Tren was insane but I'm prepping for this NPP so we shall see. Masteron is such a great product and EP has the best. One thing I love about Zs growth is it is ALWAYS spot on and never get a bad batch. There isn't a source out there that can say that. Plain and simple. EP and Z are by far the best company on the market. How many years have they been solid and always reputable?! Along long time!!!! If something works, you stick with it. His line is potent but in a good way. It hits you and you can feel It thru your veins and well, see it too!!!!

Ok, I'm done updating and now I'm about to eat my meal in prep for tonight because guess what came today...... NPP!!!!!! Good to go baby!!!! Leg day tonight and it's gonna be raw!!!!!!
cheers guys!!!!
jonny


thanks Z
 
MAY 8TH
MUSCLE GROUP TRAINED: LEGS

Well, my NPP arrived and god i am so excited. it arrived earlier in the day and i quickly pinned it as soon as it arrived. I would have logged on friday, however plans changed and I made a 3hr drive to jacksonville to do train for the weekend with guys from my old unit. they met me half way. So after the 3hr car ride i arrive at the gym and am totally pumped at this point. They wanted to train chest and i told them to fuck themselves we are doing legs.
Mind you, these guys put my ass to shame when it comes to raw strength. All older SF guys that have that just pure raw strength. I have that as well, but not as much as them. We decide to do my leg routine after i told them what it was going to be. They were impressed. Started off in the squat rack.... I started right off the bat at 225 to warm up for 8. Nice and slow down then explode on the way up. the next set was 315 for 6. Felt great. almost to easy. So next set i did 405 for 5, and that felt great as well!!!! Mind you, on this exercise, im taking 3-4min breaks between sets so i can heavy. Next set was 465, and sure enough i nailed it for 3. Im thinking to myself at this point, ok youve been driving for 3hrs, wtf is this all about. i rested up and asked for a real good spot on this next set because i was not sure at all if i could do it. 505. YES, I NAILED IT FOR 2 and then i buckled over and fell. LOL. I was pretty damned amazed at myself.

It was great i squatted that much, but then i realized what was next.... exploding high rep leg press with a slow release. God did i need to take a 5minute break and find the best music i could find lol. The goal was 5 sets of 50, 40, 30, 30, failure. Thankfully since it was with only a 30sec break between sets the weight stayed the same. It DID NOT feel the same, felt heavier each damned time!!!! So, first set, yes, i got my 50 in. I was going off of adrenaline. I just kept telling myself nothings impossible and that the NPP was already working that fast in my body (obviously it takes a few days but i was giving myself the placebo effect lol). My second set, uhmmm, i was great until i hit 30 and then i started to get really cold... not good. I pushed myself and got the 40 reps and stepped off and ran to a trash can. you can fill in the rest. so yeh, my next set took more than 30sec break lol.. I managed to do 30 but since i had a bit more of a break i wanted to do 5 more. so i did 35. This next set, damn, i dont think theres enough gear out there or hgh that coulda helped me, unless i had a shot of epinephrine and then i prob woulda made my heart explode lol. I could only do 23 and i mean, i was pushing with everything but the weight was going backwards instead of upwards..... yeh, i hit muscle failure. The rest of the guys did their sets and said, well pussy, guess youre to much of a bitch for your own workout. I laughed and said, ok, u guys didnt have to drive 3odd some hours!!!!! Next we went to the leg extention machine and did 4 sets. 2 sets were single leg then the last 2 were both legs. the first 2 sets, i put the weight at 90 since we were doing 30sec breaks per set. 90 is a solid weight when going slow on the way up AND down. I managed to do 2 sets of 30 with it. I was pretty proud of myself. Then it was double leg time. Not sure why, but double leg actually "hurt" more than single. Odd... Anyways, i put the weight at 170 and was able to do the 2 sets for 21reps each going slow the entire time with static pause at the top.

I wanted to do more, but i also knew i had to drive home the next day. So I just decided to do some calves and abs and call it a day. Calves, i grabbed a 50lb DB in each hand and did 40 calf raises. I obviously do them slow because going fast only ruins the workout. I did 3sets of these then my calves started to cramp from everything else i had already done.
Onto abs;...as ya know, all i do is flutter kicks and planks. always have, and always will. dont need anything else. I did my 4 sets of 100 flutter kicks and 4sets of 1 minute planks forward and then 4sets of 1 minute each side. Was a great ab workout as always.

Since stopping the tren, honestly, i cant really tell a difference in my workouts. i will say im not as sluggish during the day. I was thinking i may had started picking up this tren fatigue people mention. yeh it gives ya insane strength but it can also make ya sleepy tired. Im still cycling so im pretty sure i will be fine. The hgh is really working great. I can tell it in my abs. I have the hgh abs again. just dry and relaxed they still are pumped. i know masteron doesnt do that, it only does that to your arms and legs lol.

I cant wait for the npp to actually kick in, because from everything ive heard, its freaking insane!!!!!!
 
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