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Today was legday…
I have to say, I think I need a day off. Normally I have a day off by default on Wednesday because I’m seeing my chiropractor and I also get a 2 hour deep tissue treatment.
Both are on holiday so I trained…
I didn’t feel recovered properly but I didn’t know what else to do. I have no life… hahaThat was a really tough legday… but it was awesome.
Strength is going up. So is my appetite.
I might have to check my weight tomorrow morning and see where I’m at.
What do you guys think?Today was Chest in the am and Delts/Triceps at night.
Elbow hurt a little so I upped the reps and went a little lighter.Yesterday was a day off.
I had a Chiropractor appointment and usually I also see my physical therapist on Wednesdays. However Ulrike, that’s her name, is lying in the sun on a Greek beach and I’ll have to wait till she gets back on August 10th…Well… today was legs. Damn great success! Here is what I did:
New format!
Instead of writing everything down twice every day, I’ll take a photo of my logbook for you to read.
How do you guys like that?Sunday 28.09.2019
Session I – Gym26
–> Calves + Hamstrings
Standing calves: 1 rest/pause set with 2 pauses (DC style) + loaded stretch
seated calves: same as above
Donkey calves: same as above
Tibialis raises: same as above
lying curls: 1 rest/pause set of 50 reps total (28-41-50)
increase weight for 5 consecutive sets of 10 reps each – rest/pause to get 10 each set
lying curls with dumbbell: 5 sets of 6-10
supersetted with
Dumbbell Deads: 5 x 5-10
single leg curls: 5 sets of 12 – switch legs non stop
Add/Abd superset: 3 x 15-20 each
Session II – FitX
–> more hams + Quads
seated curls: 5 x 20 r/p
45 leg press: 5 sets of 20 – feet close/low – r/p – last set tripple drop for 20 each drop
Squats: 10 sets of 3-6 reps – all perfect form reps – slow descent – as soon as you feel your form break and the load shift to secondary muscles rack the bar, regroup, do another perfect set
V-Squat facing in: 5 x 10 – 30 breaths rest intervals
Add/Abd superset: 3 x 6-15
DON`T FORGET YOUR STRETCHING!
Saturday 27.09.2019
Session I – Homegym
–>BACK (only working sets are listed, all sets are with the same weight)
underhand grip pullups: 5×10 – 10kg plate attached – at least 10 reps even if they´re just partials
superset with
underhand pulldown: 5 x 10 – rest/pause to get at least 10 on each set
one arm db rows: 5 sets of 6-10 to failure
underhand Tbar (as seen on my latest IG post): 5 sets of 10
Rack Deads: 5 x 5-10 reps
+ Abs
Session II – Gym26
–> more back, rear delts, traps, biceps + forearms
Wide grip pullup: 5×10 – bodyweight – at least 10 reps even if they´re just partials
superset with
wide grip pulldown: 5 x 10 – rest/pause to get at least 10 on each set
rear delt cable fly: 1 set of 50 reps – rest/paused (26-38-44-50)
3 more sets of 15 with a heavier weight supersetted with
lying incline rear delt dumbell raises: 3 x 15 – partials if necessary
DB Shrugs: 3 sets of max reps – the gym only has 60kg bells…
smith machine shrug: 3 x 10-15 – I rest/paused the last set to 20
machine preacher curl: 5 sets of 6-10 – last set strip
straight bar spider curls: 5 x 6-8
Plate hammer curls: 5 x to failure using a 20kg plate
+Forearms
-The Final Push-
Guys, I´m back.
The past 12 weeks I haven’t followed any structured meal or training plan. Pretty much trained however I felt like. Sometimes once, other times twice and other times not at all. I also only used weights and exercises that did not hurt any of my injuries that I had acquired over the weeks before that and I can gladly say that my knee, shoulder, elbow and hip are all healed up. Well… my elbow tweaks a little here and there but at least that lets me know I have some kind of emotion left and I´m still alive.
That being said I’m back to 4 plates on the Cybex Hacksquat whereas I couldn’t even sit down on a chair without pain in my hip and knee.Same goes for the food. I just ate when I wanted to. Some days 2 meals. Other days 7. Everything from chicken and rice to Mc Donald’s. Here and there a carb/amino drink while training.
I’m weighing 250-254.
I´m going back on that spilt (outlined above) I used for my best looks as an amateur in 2013 and I will switch that after a couple weeks with the one I used for my Procard victory (check out Nick´s post above).
That means 2 sessions per day with a higher volume approach. Not as high as I have done in the weeks leading up to the 12 week break though. You´ll see…
Nutrition is going to be my old school way as well. Stupidly high protein at 500+ grams and high carbs at around 1000g. Focusing on whole foods. Fats will be on the lower side but not completely avoided.
Tomorrow I´ll start logging my sessions and I´ll give you a rundown of my food intake as soon as I have established a solid working plan. I assume my body will need some time adjusting to assimilating nutrients like a machine again. But I had it there before. I will force my system there again and I will exceed any level I have previously been to. I promise you that.
Thanks to all of you supporting my mission. I´m glad you´re with me, having my back on this journey to the Mr. Olympia stage.
Yes. I said it: OLYMPIA
…and I will prove myself and all those that believe in me right!
Retreat, Hell!
And, of course, English spoken videos are going to be back again as well. Only on camp-jansen.com
I made my very best progress getting ready for the 2010 German Nationals and 2013 Arnold Amateur (Ohio).
This was my split:
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- am: Chest, Abs pm: Traps, Delts
- am: Back pm: arms
- am: calves, hams pm: Quads
I think I should go back to that…
Ich bin ganz ehrlich: zur Zeit habe ich noch kistenweise Animal und Universal Zeug herum liegen. Diese Sachen werde ich weiterhin benutzen bis sie zu Ende gehen…
Derzeit benutze ich von ESN das HBCD, die EAAs, Zinc, Magnesium, Mr. Sandman, Glutamin und Creatin.
Das Animal Pak und die Multivitamin Kapseln von ESN sind selbstverständlich nicht zu vergleichen. Animal Pak ist das beste Multi auf dem Markt. Ich habe das schon mehrmals gesagt und werde meine Meinung auch trotz neuem Sponsor nicht ändern. Meine Kredibilität ist mir sehr wichtig.
Die Omegas von ESN sind jedoch besser als die von Animal. Die haben den höchsten EPA/DHA den ich bisher gesehen habe.
