December 8, 2009 in Transformation Journal 2009, Week 9 by James Dawson Martin
Week 9
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Monday – Chest & Abs:
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Good workout. Really felt progress with the flat dumbbell press. I switched the crossovers with Incline fly’s this week to stress upper. The dips at the end of the workout really enhanced my pump and I really have missed being able to do the very functional mass building dip.
Training:
Inclines: 95 x 7, 6, 5
flat: 95 x 6, 6, 5
incline fly: 40 x 12, 12
dips: bw x 20, 20
Abs:
Hanging leg raises
Russian cable twists
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Tuesday: Back & abs
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Training:
Pullups – 3 sets – 12-15 reps – Warm ups
Pulldowns – (Stack) 260lbs x 8, 8, 7
Incline Dumbbell Bench rows – 3 sets x 95lbs x 7, 7,
Barbell row – 2 sets x 1 and a half plates a side x 8, 8
Rear delt raises – 30lbs x 12, 10, 10
Shrugs: (warm ups) 270lbs x 12, 12, 12
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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Had a great postworkout shake with Banana’s, berries, and myofusion protein powder – still cannot get sick of the flavour! It tastes too good!
Best value below:
Training:
Shoulder press: 70 x 6, 6, 5
lateral raises: 45lbs x 10, 10, 10
front raises: 35lbs x 8, 8
Ab training
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
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Thursday: Arms
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Training:
Barbell Curls: (warm ups) 110lbs x 10, 10, 10
Lying tricep extensions: 95lbs x 7, 7, 6
Seated curls: 65lbs x 7, 6
Overhead two arm extension: 95lbs x 8, 7,
Concentration curl: 45lbs x 7, 7
Tricep Dips: two 45lb plates x 10, 10
Hanging leg raises
Cable lumberjacks
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Saturday: Legs
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Felt like a monster with my squats today – 395 for 6 good reps! I cannot wait to increase it to 400 next week.
Made improvements on my stiff leg deadlifts after taking a break last week – really happy and pleased.
The no-xplode had me beyond focused today.
Training:
Squats: (warm ups) 3 plates a side and 40 – 395lbs x 6, 6, 6
Stiff Leg Deadlifts: 2 plates a side and a 15 – 255lbs x 6, 6, 5
Superset: Leg extensions – stack: x 12, 12, 12
Lying leg curls: 160lbs x 12, 10, 10
Seated calve raises: x 4 plates: 14, 14, 12
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Overview of the week:
…………………………………………………
I have been busy all week.. Because of this my diet has lacked. I am around the same weight. However, really made progress this week. My shoulder presses are coming along – 70lbs for 7 confident reps. My bench is up and my squat is almost back to 400lbs – and that was for 6!
I have introduced new exercises with more to come next week. I will carry on another two weeks with this high intensity program before switching it up again.
Time to hit all out mass on back – barbell rows, heavy pullups and dumbbell work. Same with traps. ALthough my rear delts are getting a lot of work on back day, including the rear delt work is really improving my rear delts.
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Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.
Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Progress:
…………………………………………………
Weight last week: 188lbs
Weight this week: 188.1lbs
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Question of the Week – Cardio when Bulking:
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Question: Hi im follwing your journal on bulking and its great to see your gains but i have
a quick question, do you do cardio when you are bulking and if not can you explain why? im asking this as there
is a ton of infomation out there and i dont no which to believe.
Thanks
Nesh
———————————————————————
Answer: Great question Nesh! I do believe it is important to keep good cardiovascular health no matter what your physique goals. I implement cardio more when I am dieting (low intensity cardio mostly). Right now I usually bike ride 2-3 times a week at a low intensity and walk the dog for 45 minutes every day/every other day.
I try to stay away from doing intense caridio – anything that really works up a sweat when I am bulking because it works against my goals. I have a very fast metabolism (need to get around 4000 calories a day) so lots of cardio would be counter productive. I believe in eating clean to keep your body fat levels in check.
If your metabolism is slow, implementing a few days of cardiovascular work at a low intensity (level 3-3.8 with slight incline) light jog/quick walk will be ok for your goals.
November 30, 2009 in Transformation Journal 2009, Week 8.2 by James Dawson Martin
Week 8.2
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Monday – Chest & Abs:
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Great workout today! Felt really motivated and energetic! Really feeling the contraction on each rep for chest. It really is important to focus more on your breathing and the squeeze – from the bottom of the movement to the top of the movement – you should always feel that squeeze. Don’t let the weight take over.
Training:
Incline Dumbbell Bench Press (warm up sets): 90 x 6, 95 x 5, 5
Flat Dumbbell Bench Press: 85 x 6, 90 x 5, 5
Cross Overs: (warm up sets) 90lbs x 12, 12, 12
Weighted Machine Crunches: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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Really got a super pump today. The no-xplode made me focused and the switch back to high intensity, lower volume really had me lifting some heavy weight wih great enthusiasm! Great back workout.
I love warming up with the pullups, getting a good strength and blood flow – really provides a nice pump and start to the back workout.
Switching the shrugs to barbell shrugs for the next 4 weeks. Heavier!
Training:
Pullups – 3 sets – 12-15 reps – Warm ups
Pulldowns – (Stack) 260lbs x 7, 7, 6
Machine Rows – (stack) 200 x 14, 14
Incline Lying Dumbbell Bench rows – 3 sets x 90lbs x 7, 7, 7
Rear delt raises – 25lbs x 12, 12, 30lbs x 10
Shrugs: (warm ups) 260lbs x 12, 12, 12
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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I went back to 65lbs on shoulder presses because I really wanted to keep my form strict and really feel the lower portion of the move. I like to rotate the weight during the middle portion of the lift, from palms facing to being away at the top of the movement. Great workout!
Had a great postworkout shake with Banana’s, berries, and myofusion protein powder – still cannot get sick of the flavour! It tastes too good!
Best value below:
Training:
Dumbbell Shoulder Press: (warm ups) 65lbs x 8, 8, 8
Lateral Raises: (warm ups) 40 x 10, 10, 10
Upright rows: 100lbs x 8, 8, 8
Ab training
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
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Thursday: Arms
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Really enjoying my arm training. Getting fantastic pumps as ever. Really enjoying alternating each week from bicep exercise first to tricep exercise first. Really get great pumps by having the workout flow like this.
Training:
Barbell Curls: (warm ups) 110lbs x 8, 8, 8
Lying tricep extensions: 90lbs x 8, 8, 8
Seated curls: 60lbs x 7, 7
Overhead two arm extension: 95lbs x 6, 6,
Concentration curl: 40lbs x 8, 8
Pushdowns: 2 sets x (stack) 15, 15 reps
Hanging leg raises
Machine weighted crunches
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Saturday: Legs
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Great leg training today – fantastic pump. I focused more on my hamstrings again (weak point) and the walking lunges are very intense after awhile! Squats are as strong as ever! Responding well to the green magnitude!
Training:
Squats: (warm ups) 3 plates a side and 35 x 5 reps, 3 plates a side and 25 x 7, 7
Sled Press: 2 x 8, 8
Walking Lunges: 45lbs x 3
Superset: Leg extensions – stack x 10-12, 10- 12, 10-12 reps, leg curls – 150lbs x 10, 10, 1o
Calve raises
Walking lunges: 4 sets
Leg extensions: 4 sets x 12-15reps
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Overview of the week:
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Getting back to training heavy has been great. I feel stronger and I look fuller. The week off was just what I needed and now I am focused to hit it harder. I am up in weight yet again and feeling great! The Green Magnitude has lasted WEEKS and I am about to start some more. Great results! I will be trying to the Chocolate myofusion next week – Hoping it is as amazing as strawberries and cream!
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Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.
Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Progress:
…………………………………………………
Weight last week: 186lbs
Weight this week: 188lbs
November 25, 2009 in Transformation Journal 2009, Week 8 by James Dawson Martin
Week 8
So sorry, I was in Las Vegas for a good portion of last week for the Fitness America weekend. I will update my journal next week.
James
November 17, 2009 in Transformation Journal 2009, Week 7 by James Dawson Martin
Week 7
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Monday – Chest & Abs:
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Today was my last week doing high volume. I am looking forward to switching back to higher intensity, less volume for the next 3-4 weeks and seeing the kind of pumps I will be getting, as well as strength increases after the initial first week transition.
Anyway, I had a great chest workout today. Switched some exercises up and really had a great pump!
I started using no-xplode again this week! I have no idea how I did without it, haha.. I did, but the focus I had this workout was amazing!
Training:
Incline Dumbbell Bench Press: 5 sets x 10-15 reps
Hammerstrength Seated Press: 4 sets x 10-15 reps + 2 drop sets for the last set
Incline Flys: (warm up sets) 5 sets of 12-15 reps
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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My back was literally tearing my shirt apart – great pump! My back really responds to this higher volume!
Training:
Pullups – 3 sets – 12-15 reps
Pulldowns – 4 sets x 10-15 reps
Machine Rows – 5 sets x 10-15 reps
Incline Lying Dumbbell Bench rows – 3 sets x 10-15 reps
Rear delt raises – 4 sets x 12-15 reps
Shrugs: (warm ups) 100lbs x 15-20 reps
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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Pretty solid shoulder workout – the last few reps switching over to the shoulder press machine for drop sets = intense! Really felt it holding the weight at the top!
Today was the only day I did not take no-xplode.. And It really showed. Very solid workout but lacked the intensity of the previous two!
Had a great postworkout shake with Banana’s, berries, and myofusion protein powder – still cannot get sick of the flavour! It tastes too good!
Best value below:
Training:
Dumbbell Shoulder Press: 5 sets 10-15 reps – I use drop sets for last couple of sets with shoulder press machine – holding at the top for 2 seconds
Lateral Raises: 5 sets 12-15 reps
Front Raises: 4 sets 10-15 reps
Ab training
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
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Thursday: Arms
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Great pump – my arms were bursting out of their sleeves! The high volume is really working here! Fantastic stuff!
Training:
Barbell Curls: 5 sets x 10-15 – last two using 21 method – 7 at top of movement, 7 at bottom, 7 full reps
Lying tricep extensions: 4 sets x 10-15
Seated curls: 3 sets x 10-15
Overhead two arm extension: 2 sets x 10-15
Cable curl: 3 sets x 10-15 reps
Close grip bench press: 2 sets x 10-15
Pushdowns: 150lbs (stack) 3-4 sets x 15 reps
Hanging leg raises
Decline crunches
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Saturday: Legs
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This leg workout has been brutal the past two weeks! I am still feeling it! Great pumps!
Training:
Squats: 5-6 sets x 10-15 reps
Stiff leg deadlifts 5 sets x 10-15 reps
Walking lunges: 4 sets
Leg extensions: 4 sets x 12-15reps
Superset with:Hamstring curls: 3 sets x 12-15 reps
Leg press/hacksquat machine: 3sets x 12-15 reps
Calve Raises: 5 plates x 14 reps, 12 reps, 12 reps
Lying neck extensions: 45lb plate x 12, 12, 10
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Overview of the week:
…………………………………………………
This was my last week of high volume. I really enjoyed the pump I got throughout the week and I am ready to get back to higher intensity, less reps and more weight! I am hoping to look fuller and more vascular – with better pumps! Let’s see!
The introduction of no-xplode has been of great benefit!
…………………………………………………
Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.
Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Progress:
…………………………………………………
Weight last week: 185lbs
Weight this week: 186lbs
November 9, 2009 in Transformation Journal 2009, Week 6 by James Dawson Martin
Week 6
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Monday – Chest & Abs:
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Today was the first day of my high volume routine. I switched up from low volume (4-7 reps with warm ups, 7-8 sets) to my high volume routine, which consists of around 45% more sets, slightly less rest (10-15 reps) for the next couple of weeks.
The point of my new routine for the next couple of weeks is to shock my body, allow muscles to retain more fluid in cell – and increasing pump and blood flow. The pump and overloading via total weight lifted are the factors in muscle growth.
My first period of training was overloading, now it is a combination emphasized with the pump.
The body can only adapt to this routine for a short period of time before over training and begin going into catabolic state. Many people make the mistake of utilizing such a routine (high volume) for months at a time and end up overtraining, looking flat and stringy and not making strength or size progress.
The idea of combining high volume weeks with low volume training is that we can combine both hypertrophy and strength for muscle fibres, stamina and endurance, increasing blood flow, fluid in muscles capacity and pump – thus allowing for greater size, definition and fullness to the muscles. This can be extremely beneficial to those who lack vascularity!
I feel that a basic routine – same rep range, same protocol with rest, etc. will leave you hitting the wall, not progressing, and ultimately making you give up. Of course, there are the select few that can progress with the same routine and rep range week in and week out - but remember that they are not the norm.
Green magnitude is a great supplement for each stage of training.
Training:
Incline Dumbbell Bench Press: 5 sets x 10-15 reps
Flat Dumbbell Bench Press: 4 sets x 10-15 reps + 2 drop sets for the last set
Flys: (warm up sets) 5 sets of 12-15 reps
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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Feeling yesterday’s workout! Back day was another intense volume workout!
Training:
Pullups – 3 sets – 12-15 reps
Pulldowns – 4 sets x 10-15 reps
Machine Rows – 5 sets x 10-15 reps
Incline Lying Dumbbell Bench rows – 3 sets x 10-15 reps
Rear delt raises – 4 sets x 12-15 reps
Shrugs: (warm ups) 100lbs x 15-20 reps
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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Today’s shoulder workout gave me the best pump for some time. I am enjoying the higher volume. Really focusing on each rep and achiving maximum pump and blood flow.
Best value below:
Training:
Dumbbell Shoulder Press: 5 sets 10-15 reps – I use drop sets for last couple of sets with shoulder press machine – holding at the top for 2 seconds
Lateral Raises: 5 sets 12-15 reps
Upright rows: 4 sets 10-15 reps
Ab training
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
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Thursday: Arms
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Arms were bursting out of my shirt! I miss going all out but I am enjoying the pump increase and vascularity.
Training:
Barbell Curls: 5 sets x 10-15 – last two using 21 method – 7 at top of movement, 7 at bottom, 7 full reps
Lying tricep extensions: 5 sets x 10-15
Lying curls: 3 sets x 10-15
Overhead two arm extension: 3 sets x 10-15
Cable curl: 3 sets x 10-15 reps
Pushdowns: 150lbs (stack) 3-4 sets x 15 reps
Hanging leg raises
Decline crunches
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Saturday: Legs
…………………………………………………
Really great pump! My lagging hamstrings needed extra work!
Training:
Squats: 5-6 sets x 10-15 reps
Stiff leg deadlifts 5 sets x 10-15 reps
Walking lunges: 4 sets
Leg extensions: 4 sets x 12-15reps
Superset with:Hamstring curls: 3 sets x 12-15 reps
Leg press/hacksquat machine: 3sets x 12-15 reps
Calve Raises: 5 plates x 14 reps, 12 reps, 12 reps
Lying neck extensions: 45lb plate x 12, 12, 10
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Overview of the week:
…………………………………………………
So the first week of volume training is over and I feel confident. This change of routine is just what I needed and I cannot wait to get the full benefits when I go back to lower volume. I am up to 185lbs and feeling strong and focused!
The green magnitude and myofusion have been a great assist so far.
…………………………………………………
Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
From Protein:
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, myofusion protein powder.
Carbohydrates:
wholewheat bread (2 slicesa day), oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats:
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Progress:
…………………………………………………
Weight last week: 183.5lbs
Weight this week: 185lbs
November 3, 2009 in Transformation Journal 2009, Week 5 by James Dawson Martin
Week 5
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Monday – Chest & Abs:
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A solid chest workout. My incline press stayed the same this week but my flat press went up 5lbs. I also went up on fly’s from two weeks ago. I feel stronger. This was my last high intensity, low volume week – for the next few weeks I will be increasing the volume.
Training:
Incline Dumbbell Bench Press: (2-3 warm up sets) 95lbs x 5, 5, 5
Flat Dumbbell Bench Press: 90lbs x 5, 4, 4 reps
Flys: (warm up sets) 50lbs x 8, 8, 8
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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Back is one of the more noticeable improvements so far. My upper back and lower back – already noticeably bigger. Getting stronger and getting amazing pumps with my routine so far. I cannot wait to see what high volume does next week – super pump!
Training:
Warm up with pullups – few sets of 14 reps
Pulldown machine – 3 sets: 250lbs x 6 reps, 6 reps, 5 reps.
Machine Rows – 3 sets: 200lbs (stack) x 14, 14, 14 reps
Incline Lying Dumbbell Bench rows – 85lbs x 7, 7 reps
Shrugs: (warm ups) 100lbs x 12 reps, 14 reps, 14 reps
Lying neck extensions: 45lbs x 10, 10, 10
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Wednesday: Shoulders/Cardio
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Nothing fantastic to report for this shoulder week. However, I knew that could be the case. I just improved my shoulder press this past week and I knew it would take a week or so to be able to lift beyond that weight. Lateral raises felt strong and I had a great pump.
I have been trying many new combinations with my Gaspari Myofusion protein powder – I cannot believe how good this stuff is. I am already through one and a half containers. I make it into a mass builder shake by adding bannan’s, peanut butter, etc. Anyone who has tasted it knows what I am talking about when I say it tastes just like a shake from a smoothie or restaurant..
Best value below:
Training:
Dumbbell Shoulder Press: 2-3 warm up sets, 70lbs x 4, 4, 4
Lateral Raises: warm up set, 50lbs x 8, 8, 7
Seated incline barbell front raises: 50lbs x 8, 8
Ab training
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
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Thursday: Arms
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Extra reps here and there – not a great week for strength but progress! I am at the top ezbar weight for curls at one of my gyms, so I have to increase the reps rather than being able to increase weight. I had a super pump and really feel the green magnitude helping with this.
Training:
Barbell Curls: (3 warm up sets) 110 x 14, 12, 12
Lying tricep extensions: (2-3 warm up sets) 90lbs x 7, 7
Seated Hammer Curls: 55lbs x 6, 6 and 6 reps – very strict
Overhead two arm extension: 95 x 5, 5, 4 reps
Pushdowns: 150lbs (stack) x 14, 14
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Saturday: Legs
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Best lifts of the week. I really felt focused and it paid off. I put up a huge increase on my squat this week for the same amount of reps – same as my stiff leg deadlift. I did some extra work for my hamstrings – a few extra sets, as it is a lagging factor on my overall appearance of my lower body. Feel good!
Training:
Squats: (3 warm up sets) 385lbs x 5, 5, 5 reps
Stiff leg deadlifts (2 warm up sets): 255lbs x 6 reps,6 reps, 6 reps
Walking lunges: 35lbs x 3 walks
Leg extensions: 290lbs x 12 reps, 12 reps – good form, held at the top second
Hamstring curls: 150lbs x 10 reps, 10 reps
Calve Raises: 5 plates x 14 reps, 12 reps, 12 reps
Lying neck extensions: 45lb plate x 12, 12, 10
…………………………………………………
Overview of the week:
…………………………………………………
I felt really good about this week. I have implemented neck work and extra hamstring work these past two weeks, as I am really focusing on these areas. I made improvements extra – particularly during leg day! Great strength increases!
Next week I will start high volume – less weight and more reps, sets, drop sets. I will be doing this for a few weeks (training smart – not overtraining) and will then go back to high intensity, lower volume.
I am ready for the super intense pumps and iron blood flow! I feel the green magnitude will be of extreme benefit the next few weeks of my program!
…………………………………………………
Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
At around 182lbs, I am aiming for the following:
Calories: 3600-800 a day
600 calories or so a meal
From Protein: 300 or so grams a day
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.
From Carbohydrates: 340-60g a day
from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 70-75g a day
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Progress:
…………………………………………………
Beyond busy this week -but later this week I will have measurement progress up!
Weight last week: 182.3lbs
Weight this week: 183.5lbs
October 26, 2009 in Transformation Journal 2009, Week 4 by James Dawson Martin
Week 4
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Monday – Chest & Abs:
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After a week of being sick, I felt supercharged by this workout! I kept my calories high during the period of sickness last week and felt better for it this week! I lost no weight and gained on the majority of my exercises today.
After months of not going beyond 80lb dumbbells on presses, I hoisted up the 95’s and got 5 reps each set.
I am really loving the taste of both the myofusion protein and green magnitude creatine – both working great.
Training:
Incline Dumbbell Bench Press: (2-3 warm up sets) 95lbs x 5 reps, 5 reps, 5 reps
Flat Dumbbell Bench Press: 85lbs x 5, 5, 5 reps
Crossovers: 90lbs x 10, 8, 8 reps
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
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Tuesday: Back & abs
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Back was great today. I love warming up with bodyweight pullups and then moving on to heavy latpulldowns.
I feel stronger and I know I am getting bigger.
Training:
Warm up with pullups – few sets of 14 reps
Pulldown machine – 3 sets: 250lbs x 5 reps, 5 reps, 5 reps.
Machine Rows – 3 sets: 200lbs (stack) x 11, 11, 11 reps
Incline Lying Dumbbell Bench rows – 85lbs x 5, 5 reps
Shrugs: (warm ups) 100lbs x 12 reps, 12 reps, 12 reps
Lying neck extensions: 45lbs x 10, 8, 8
…………………………………………………
Wednesday: Shoulders/Cardio
………………………………………………...
I knew it! I hit the 70’s on shoulder presses, full rotation at the bottom and good form. I feel really strong today…. And had a great pump!
Recovery and strength are great – the green magnitude is working well. I am loving the gaspari myofusion – I mix it in a blender with ice, 2 scoops peanut butter, banana and milk/water.. It comes out like a great tasting, thick and creamy milkshake. I have never had protein taste this good – and be able to drink it slowly, savor it.
Best value below:
Training:
Dumbbell Shoulder Press: 2-3 warm up sets, 70lbs x 4, 4, 4
Lateral Raises: warm up set, 45lbs x 9, 8, 8
Seated incline barbell front raises: 50lbs x 7, 7
Ab training
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
…………………………………………………
Thursday: Arms
…………………………………………………
Solid arm workout. I threw in some closegrip bench presses instead of lying extensions to shock and switch it up. Really felt good on the curls and pushdowns – heavy and good form! I am really focusing on extra work for my triceps.
Training:
Barbell Curls: (3 warm up sets) 110 x 10, 10, 8
Seated Overhead two arm extensions: (2 warm up sets) 90lbs x 6, 6, 6 reps
Seated Hammer Curls: 55lbs x 6, 6 and 6 reps – very strict
Close grip bench press: 200lbs x 5, 4 reps
Pushdowns: 150lbs (stack) x 12, 11, 10
…………………………………………………
Saturday: Legs
…………………………………………………
I increased my squat today. I felt good in the gym. My hamstrings are weak in comparison to my quads, so I am doing some extra work for them to shock them into growth – heavy stiff leg deadlifts and walking lunges around the gym, finished with hamstring curls. My hamstrings and glutes are going to feel it tomorrow – felt fantastic!
Training:
Squats: (3 warm up sets) 375lbs x 5, 5, 4 reps
Stiff leg deadlifts (2 warm up sets): 250lbs x 6 reps,5 reps,
Walking lunges: 35lbs x 3 walks
Leg extensions: 280lbs x 12 reps, 12 reps – good form, held at the top fora second
Hamstring curls: 150lbs x 10 reps, 10 reps
Calve Raises: 4 and a half plates x 20 reps, 20 reps, 18 reps
Lying neck extensions: 45lb plate x 10, 10, 10
…………………………………………………
Overview of the week:
…………………………………………………
A very solid week after being sick all of the previous! I really felt focused and determined to hit the weights harder than before due to last week. Lots of improvements in lifts.
I increased my calories to around 3600-3850 from my initial intake – I just wasn’t gaining at the beginning of the week.
Everything is going good and I am up another lb. After another week of high intensity, low reps I will change to high volume, lower weight.
…………………………………………………
Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
My last meal is usually a myofusion protein shake blended with peanut butter and milk
At around 182lbs, I am aiming for the following:
Calories: 3600-800 a day
600 calories or so a meal
From Protein: 300 or so grams a day
from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.
From Carbohydrates: 340-60g a day
from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 70-75g a day
from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Progress:
…………………………………………………
Next week I will post new measurments.
Weight last week: 180.5lbs
Weight this week: 182.3lbs
October 19, 2009 in Transformation Journal 2009, Week 3 by James Dawson Martin
Week 3
Sorry everyone.. I caught some pretty seriously flu last week. From Monday to Thursday I was a prisoner in my home to illness and could not work out. I feel as if the worst is over and should hopefully be able to continue my journal with the real ‘week 3′ next week.
I kept my calorie and fluid intake high during the week, as I did not want to lose my strength or any weight. I feel better for it but also a little bloated. I am really hoping to hit the gym on Monday!!
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Monday – Chest & Abs:
…………………………………………………
This was my second chest workout of this transformation journal. Nothing really impressive to note during this working, just that I am enjoying lifting heavier and really feel and see a difference in pump. I feel like I have more energy and stamina in the gym – in part due to the increase in calories, better preworkout nutrition and including controlled lab’s green magnitude creatine before my workouts (see below).
Training:
Incline Dumbbell Bench Press: (2-3 warm up sets) 85lbs x 6 reps, 95lbs x 5 reps, 4 reps
Flat Dumbbell Bench Press: 85lbs x 5, 4, 4 reps
Dumbbell Flys on stability ball: 50lbs x 8 reps, 8 reps, 8 reps
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
…………………………………………………
Tuesday: Back & abs
…………………………………………………
The reason for the change of weights and equipment is that last week I trained back at Golds Gym and this week I trained at my own gym.
Since a couple of the exercises were completed with good, strict form at 6 reps, I will up the weight next week!
Felt strong and pumped this workout!
Training:
Warm up with pullups – few sets of 14 reps
Pulldown machine – 3 sets: 230lbs x 6 reps, 6 reps, 6 reps.
Machine Rows – 3 sets: 200lbs (stack) x 8, 8, 8 reps
Incline Lying Dumbbell Bench rows – 80lbs x 5, 5, 5 reps
Shrugs: (warm ups) 100lbs x 10 reps, 10 reps, 10 reps
…………………………………………………
Wednesday: Shoulders/Cardio
………………………………………………...
No noticeable change in strength. However, I think I will be able to increase the weight on shoulder presses by the end of next week. I feel stronger on the lateral raises – I increased the weight slightly. I am doing 8-10 reps on isolation work and 4-6 on compound exercises.. Once I get to 8-10 comfortably, I increase the weight – same with the 4-6 range on compound exercises.
Great workout! Felt like I had great recovery thanks to the green magnitude and myofusion protein powder- I love this protein powder! The taste, the mixability and the results.
Best value below:
Training:
Dumbbell Shoulder Press: 2-3 warm up sets, 60lbs x 5, 4, 4
Lateral Raises: warm up set, 45lbs x 8, 8, 8
Upright cleans: 3 x 90lbs x 8, 8, 8
Hanging leg raises: 3 sets of 20
Hanging leg side raises: 2 sets of 20
…………………………………………………
Thursday: Arms
…………………………………………………
What a great arm workout today! I had an amazing pump! I am really enjoying lifting heavier. I cut the weight on hammer curls to go stricter, but everything else was balls to the wall and it felt amazing. I will continue with this high intensity style of training for a couple more weeks before I begin a higher volume routine to stir things up.
Training:
Lying Tricep Extensions: (2 warm up sets) 100lbs x 5 and 5 reps
Barbell Curls: (2 warm up sets) 110 x 7, 7, 7
Seated Overhead two arm extensions: 90lbs x 5, 5, 5 reps
Seated Hammer Curls: 50lbs x 6 and 6 reps – very strict
Pushdowns: 150lbs (stack) x 8, 8 reps
…………………………………………………
Saturday: Legs
…………………………………………………
Leg training felt good today! I had energy and focus that helped me increase some exercises in weight or with reps. I feel like it will be one more week until I increase my squat – I will attempt a heavier weight next Saturday!
Training:
Squats: (3 warm up sets) 368lbs x 5, 5, 5 reps
Stiff leg deadlifts (2 warm up sets): 250lbs x 5 reps,5 reps, 5 reps
Leg extensions: 280lbs x 12 reps, 12 reps – good form, held at the top fora second
Hamstring curls: 150lbs x 10 reps, 10 reps
Calve Raises: 4 and a half plates x 18 reps, 16 reps, 16 reps
…………………………………………………
Overview of the week:
…………………………………………………
I feel really good. I was 178lbs before my first journal entry and 180.5lbs after week 1. This week I am up to 181.5lbs! I am really focused and driven right now. The self motivation I get when entering the gym is amazing. I tell myself I need that pump, I need to lift heavy and I need to make progress. The need to make progress for myself is so much greater than needing to look like somebody else. I feel so focused!
…………………………………………………
Diet:
…………………………………………………
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
At around 182lbs, I am aiming for the following:
Calories: 3300-400 a day
550 calories or so a meal
From Protein: 300-360g a day
50-60g a meal – from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.
From Carbohydrates: 300-20g a day
50g a meal – from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 60-75g a day
10g or so a meal- from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Physique Stats from week 1 (will update next week):
…………………………………………………
Shoulders: 47.5
chest 41
Waist: 30
hips: 35
calves:16
Arms (unflexed):14.5
quads(unflexed):22.3
October 1, 2009 in Transformation Journal 2009, Week 1 by James Dawson Martin
Week 1
…………………………………………………
Monday – Chest & Abs:
…………………………………………………
Today will be my first addition to our transformation 2009 journal.. And let me tell you, I am extremely motivated! I will be training heavy and hard, low reps and less sets for 3-4 weeks and then I will switch the volume right up and go lower weight and more sets, reps.
I went into my chest workout with a great mindset.
These past few months have been very difficult for me because I have constantly been under pressure not to get any bigger, and also because I have been extremely busy with moving country, etc.
Anyway, my mindset has been completely changed in the gym. I now know I can lift heavier and really push myself. I really felt after last week I have already made progress
I feel like I am still finding the perfect weight but I really feel good right now – and still quite strong all things considered!
Training:
Incline Dumbbell Bench Press: (2-3 warm up sets) 85lbs x 6 reps, 95lbs x 5 reps, 4 reps
Flat Dumbbell Bench Press: 80lbs x 6, 5, 5 reps
Cable Crossovers: 90lbs x 10 reps, 80lbs x 11, 11 reps
Hanging Leg Raises: 20, 20, 20
Side Leg Raises: 20, 20
…………………………………………………
Tuesday: Back & abs
…………………………………………………
Another good workout today. I have not lifted heavy-heavy for months and I really felt that I pushed it quite hard today.. Though I feel next week will be even better. I am already sore, which never used to happen as much. I felt the same way after leg training. I start creatine next week, so hopefully recovery may increase.. Though I think I just need to get myself back into lifting heavier!
Training:
Warm up with pullups
Pulldown machine – 3 sets: 250lbs x 8 reps, 270lbs x 5, 5 reps
Machine Rows – 3 sets: 270lbs x 6, 5, 5 reps
Cable Rows – 3 sets: 280lbs x 7 reps, the stack (I think, 300lbs or so) x 5-6 reps.
Hanging leg raises – 3 sets of 20 reps
Hanging side leg raises – 2 sets of 14 reps
Seated machine rows on stability ball – 2 sets: 100lbs x 7 reps, 100lbs x 7 reps
…………………………………………………
Wednesday: Shoulders/Cardio
…………………………………………………
Shoulder day was good. I did not expect to get back into heavy shoulder lifting right away,so I was pleased with the weight I handled. The 65’s were too heavy for 4 – I felt like I cheated too much, but 4 with the 60’s was tough and good.
Today will be the first day I use my new supplements – Gaspari myofusion protein and Controlled Labs green magnitude creatine.
I am excited to get back on creatine. I have also been out of whey protein for awhile, so I cannot wait to have some protein supplementation by my side throughout the day.
Best value below:
Training:
Dumbbell Shoulder Press: 2-3 warm up sets, 55lbs x 8 reps, 65lbs x 4 reps – too hard, 60lbs x 4 reps – perfect, 60lbs x 4
Lateral Raises: warm up set, 3 sets of 40lbs x 9-10 reps
Upright cleans: 3 x 100lbs for 8 reps
…………………………………………………
Thursday: Arms
…………………………………………………
The Gaspari Myofusion tastes great. It really does taste like a strawberry milk shake. Blend it with ice and water/milk and you get an incredibly thick and nutritious protein supplement.
Arm training was cut back because I did some gym photo content today. I will list last week’s arm training and get ready for next week!
Training:
Barbell Curls: (2 warm up sets) 110 x 7, 7
Lying Tricep Extensions: (2 warm up sets) 90lbs x 8 and 8 reps
Incline Curls: 50lbs x 7 and 6 reps
Pushdowns: 150 x 14 reps for 3 sets
Cable curls: 85lbs x 8 and 8 reps
…………………………………………………
Saturday: Legs
…………………………………………………
I am not sure if it is the creatine and the higher calorie diet kicking in.. But for the first time in months, I felt extremely motivated to workout my legs. I warmed up well on squats and felt good for pushing the 365 plus pounds for five reps. For someone who cut out leg workouts from his training a few months back, this was a pretty good lift! I felt really good to be back on it in under 2 weeks.
Training:
Squats: (3 warm up sets) 315lbs x 8 reps, 368lbs x 5 reps, 5 reps
Stiff leg deadlifts (2 warm up sets): 250lbs x 5 reps,5 reps
Leg extensions: 210lbs x 12 reps, 10-12 reps
Hamstring curls: 140lbs x 10 reps, 10 reps
Calve Raises: 4 plates x 16 reps, 16 reps, 16 reps
…………………………………………………
Overview of the week:
…………………………………………………
I feel really good. I have gone up 1.5lbs this week and 1lb from the week before. I am really enjoying lifting heavy and feel really focusing during my workouts. The gaspari myofusion tastes great and has really helped me reach my protein goals. The green magnitude has a pleasant, not too sweet taste and I feel it kicking in.
…………………………………………………
Diet:
…………………………………………………
My diet right now is still being fine tuned. I will be stricter next week.
I am eating the majority of my carbohydrates in the morning, before a workout and after a workout. I cut my carbs back after 8pm, before my last meal.
At around 180lbs, I am aiming for the following:
Calories: 3300-400 a day
550 calories or so a meal
From Protein: 300-360g a day
50-60g a meal – from eggs, egg whites, sliced meats, chicken breast, lean beef, canned tuna and chicken, protein powder.
From Carbohydrates: 300-20g a day
50g a meal – from wholegrain – wholewheat bread, oatmeal, bran cereal, brown rice, yams, potatoes, green vegetables, 1-2 pieces fresh fruit.
From Fats: 60-75g a day
10g or so a meal- from omega 3-6-9 caps, fish oil, ex.olive oil, natural peanut butter/almond butter.
…………………………………………………
Physique Stats:
…………………………………………………
Shoulders: 47.5
chest 41
Waist: 30
hips: 35
calves:16
Arms (unflexed):14.5
quads(unflexed):22.3
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Workout Journal 2010
- ~ New workout journal 2010
"Okay guys.
I now have my computer back and I am back stronger than ever to do my second transformation cycle journal!
My transformation results last time were fantastic - in my opinion.
My weight went up 15lbs and I leaned out for a total of 10lbs of muscle gain. Leaner and bigger!
However, I ended up finishing not as well as I would have hoped in the bodyspace spokesmodel contest finals - mostly due to the fact that I took over a year off doing regular modeling and had a lot going on in my life with moving countries.
I hadn't worked out for size in over a year. I lost muscle - coming in at 172lbs just this past October, so I was happy going in at 184lbs. The contest was strong and I needed that extra time to compete, so no excuses! Just more fuel to the fire! My motivation is high!
However, I was happy to make the top 5 out of thousands of people and it was a great experience.
After a few weeks off reflecting and taking my new job, I am coming back with a new transformation journal.
I am going to get shredded these next 4-5 weeks and then lean bulk it all the way back to 195lbs and beyond.
I will be doing this with the help of Optimum Nutrition - I will be using their protein powders, creatine, no products, multi vitamin, fish oils, and CLA. I will document my progress with each supplement on my transformation blog.
Keep updated for the first one - coming next week!
- Read all Journal Weeks »
