JDMALM123's 2010 Transformation Contest Log *BULK*

[jdmalm123]

Originally Posted by jdmalm123

All I need are some pecs, calves, upper traps/neck and abs and I'm all set.

Been thinking about this...want to hit these areas without taking away from the main moves or cutting into my recovery...
I'm thinking a very light, high volume approach might work...

Mon & Fri contain all my lower body moves. Will add calf raises after each workout. Start with BWx100 and add 20 reps per week...

Tue is arms. Will add some light band crossover flyes. Red band (#2 of 5) x100 and add 20 reps per week...

Thu is shoulders. Will add forward-leaning DB shrugs. 15x100 and add 20 reps per week.

[glwanabe]

Good starting pics JD. Keep hitting it Man.

[BendtheBar]

Originally Posted by jdmalm123

Been thinking about this...want to hit these areas without taking away from the main moves or cutting into my recovery...
I'm thinking a very light, high volume approach might work...

I dislike training smaller bodyparts so I'm always up for hammering them in as little time as possible. Except for abs, which I might start training if I ever see them. Best of luck Jon.

Slightly off topic, I always wondered about loading up 225 on the bar, and just holding my calves in the up/contracted position for a minute at a time.

[jdmalm123]

Originally Posted by glwanabe

Good starting pics JD. Keep hitting it Man.

Thanks, man!

Originally Posted by BendtheBar

I dislike training smaller bodyparts so I'm always up for hammering them in as little time as possible. Except for abs, which I might start training if I ever see them. Best of luck Jon.

Slightly off topic, I always wondered about loading up 225 on the bar, and just holding my calves in the up/contracted position for a minute at a time.

Yeah, but I need to work on them, so it has to be done. I think pumping up after the real work sets will induce the sarcoplasmic hypertrophy. For now, I'm shaping, not so much building...

I want results, not fun!

Isometric holds(especially for calves) would cause me to cramp or get injured. I can get really intense contractions and I have to be careful. Most isometric programs recommend starting with 3 seconds and working up to 10 seconds. A minute is a bit...insane.

Just put the lady up a few inches and go to work.
You'll forget you're training your calves.

[jdmalm123]

Bulldozer-Shoulders

Arnold Press: 25x20 (+5#)
Standing BTN Press: 80x13,7 (+5#)
Arnold Press: 25x20 (+5#)

DB Side Raises: 15x20 (+3#)
DB Rear Raises: 15x30 (+3#)
DB Side Raises: 15x20 (+3#)

Band Reverse Woodchopper: Orangex20/side (same)
Band Woodchopper: Yellowx20/side (same)

Forward-leaning DB Shrugs: 15x100

Comments:
-Got to the 25's on Arnolds. Felt right. Increased weight on all shoulder moves.
-Delt pump was awesome! Looked huge!

-I have poor MMC with my traps.

-Technically, by next week almost everything i do will be a PR, but a PR for reps, so I won't make a fuss until the weights and reps are significant.

[jhuse2]

Awesome Workout. Congrats on all the increases. Your numbers are creeping up like mine.

[jdmalm123]

Originally Posted by jhuse2

Awesome Workout. Congrats on all the increases. Your numbers are creeping up like mine.

Yeah, it was a good one.

Thanks, I'm in no rush. In fact, the more disciplined in adding weight I am, the better I do. Almost all my injuries come from adding more weight than planned...

[glwanabe]

Originally Posted by jdmalm123

Yeah, it was a good one.

Thanks, I'm in no rush. In fact, the more disciplined in adding weight I am, the better I do. Almost all my injuries come from adding more weight than planned...

I like that JD.

There's a line between just moving the weight, and really concentrating and hitting the muscle your trying to isolate. To much weight and you lose the ability to focus the isolation where you want it.

It doesn't matter if it's a large compound or a small isolation move. Using the correct weight is important regardless. I try to not move up until I'm happy with my form. Ego can get you hurt.

[RickB]

Originally Posted by glwanabe

I like that JD.

There's a line between just moving the weight, and really concentrating and hitting the muscle your trying to isolate. To much weight and you lose the ability to focus the isolation where you want it.

It doesn't matter if it's a large compound or a small isolation move. Using the correct weight is important regardless. I try to not move up until I'm happy with my form. Ego can get you hurt.

Well put!

[jslep]

that workout looks like it burns..... good job JD