my training and nutrition

[BIGJOEY]

Ok well i told some people here in the forums that i would post my current nutrition program and current workout. So here it is.

meal 1. 8 egg whites 2 yolks . 1 cup of oats 2 slices of whole wheat toast dry .piece of fruit
meal 2 8oz lean beef 93/100 or 95/100 1.5 cups white rice (no fruit)
meal 3 8oz chx breast 10oz red potato 1 cup broccolli .no more carrots
meal4 8oz flounder 10oz yam 1oz almonds
meal 5 8oz flounder 1 cup brown rice with salad no dressing .vinegar. tomatoes,cucumber celery ect....
meal 6 8 eggwhites 2 yolks with 1 cup broccolli or 8oz lean beef or steak with 1 cup of broccllii

Pre and Pwo workout 10g glutimine 10g bcaa
PWO 50g shake whey no carb 30-35min later have a solid meal.
wake up in the middle of the nite hungry have a 25g shake but no carbs. or 10g Bcaa


current workout is as follows


chest

Flat Bench BARBELL press 4 x 8 -12 reps
Flat Bench DB Flyes 4 x 8-12
Dips 3 x Failure (as many as you can)
DB Pullovers (4 x 8-12)
Pec Deck Flyes of Cable Crossovers 3-4 x 10 -15
chest # 2
Incline Barbell 5x5 60 sec. rest between each set
Flat DB Flyes - 3 x 6-12
Incline Machine Press - 4 x 6-12
Incline Flyes 4 x 6-12
Cable Crossovers 3 x 10-15


shoulders

5x5 shoulder press
rear db laterals 4x10-12
uprite rows 4x6x8
side laterals 4x8-10 followd by 2 drop sets
bb shrugs heavy 5x5

arms

BB curl warm up 1 set 25 reps then 5x5
incline 3x8-10
spider curls 3-4x 8-10 reps

warm up 1 set 25 pressdown
5x5 close grip bench press
skull crushers 3-4x 8-10
rope or reverse grip pressdown 3-4x 8-10 reps

back

chin ups 3-4x8-10 reps
partial beads 5x5
t-bar row 3-4x8-10 reps
close grip pulley 3-4x8-10reps
2 arm db rows 3-4 x8-10reps
hypers 2x15-20 reps


Legs
warm up extension 2 sets 15 reps
Leg Presses 5 x 10-40
Squats 4-5 x 8-12
Lunges 4 x 15
Leg Extensions 4 x 20 reps
Front Squats 3x15-20 reps

Hams:
Seated Leg Curls 4 x 15
Stiff legged Deads 4 x 15
Jeffersons 4 x 10
Lying Leg Curls 3 x 12-15

Current supplements:

milk thistle, cranberry, bcaa, vit c, vit e, protein powder, glutamine,
joint formula

now if you want the other supplements then let me know.

[drew]

And he finally quit sneaking those nasty gas station hot dogs too!!!

[BIGJOEY]

lol so you all know i am doing 50g of bcaa every day

[hero1000]

Thanks for sharing that info. Can't wait to see updates as you get stronger

[BIGJOEY]

i will post as much info as i can including other workout i have done and supplements and cycles if nessary as long as people learn from it.

[Ragetiger]

I am so stealing. . . . I mean gonna use some of those exercises the next time i hit the gym (good thing it stopped hitting me back).

Now if only i can figure out what glutamine does. but i do know it shows up in post-workout suppliments like CytoCell.

[bigbob111]

how long does it take you to complete this routine Joey? I find that the gym closing times are holding me back from gettting more work done

[inm]

going to follow this thread closely

[BIGJOEY]

depends on the day and your rest period between sets and what time you go to the gym. As long as you dont bs you should be under 90 mins max. usually i do 90 seconds to 2 minutes unless i an told otherwise. One the 5x5 exercises its usually 60 seconds rest between sets.

[drew]

Actually by yourself, and doing the work most of Joeys workouts are 45 minutes or under. Granted some of them are a REALLY long 45 minutes!

[BIGJOEY]

and there are others that do take some time. It depends what workout you doing. Will post others today.

[BIGJOEY]

previous workouts

new plan rep range 6-10

Chest


Flat DB Press x 4
Incline DB Press x 4
Decline Press x 3
DB Flat/Incline Flies x 3
Pull Overs x3

Day 2-Back- lite hams

Lat Pulldown behind the head x 4
Bent Over Close Grip Rows x 5
1 arm Db row x4
Seated close pully x4
reverse Grip pulldowns x3
lying legs curl x3
seated leg curl x3


Day 3-Rest

Day 4-Legs
extensions 3x warm-up
Squats x5
Leg Press x 4
Lying Leg Curls x 4
Leg Extensions x 3 heavy
jeffersons x4
walking lunges x4
Seated Calf Raises x4Standing Calf Raises x 3

Day 5-Shoulders
DB Shoulder Press x 4
Dbell Front Raises x 3
Dbell Side Laterals x 3
Dbell Bent Over Laterals x 3
BB Shugs x 4
Uprite rows wide x3

ARMs day 6

Triceps
rope warm up x2
Dips x 4
dcline Skull Crushers x 3
Straight Bar Pushdowns x 3
Biceps
warm up x2 any kind of curl
Alternating DB Curls x 4
EZ Bar Wide Grip Preacher Curls x 4
EZ Bar Standing Curls x 3

Forearms.lol
Overhand EZ Bar Curl x 3

Day 7-Rest

[BIGJOEY]

previous nutrition

Meal 1 . 7oz. steak, 4 egg whites 1.25 cup oatmeal w rasins ( 1 serving )
meal 2 7oz chx 2 cups white rice apple
meal 3 8oz talapia,flounder,cod , 10oz potato
meal 4 7oz chx 1.5 cups brown rice
meal 5 8oz chxx 8oz yam salad
meal 6 8oz turkey breast w vegg

[BIGJOEY]

another leg workout

other leg workout .im gonna do it next for legs

Squat, 10 sets start with an empty bar and increase at every set until
you are reaching failure at 8 reps all the way down and let's say you
reach failure on your number seven set, then drop the weight by half
and do the the next 3 sets for 15 reps and that will give you 10 sets
total. After that go to the press machine, load with as much weight as
you can handle to do 4 sets x 15 reps each all the way down. Rest for
10/15 minutes drink some water, G2 etc.., then start your hamstrings,
4 sets x 15 reps seated leg curl, 4 sets x 15 reps lying leg curl, 4
sets x 16 reps stiffed deadlift.

have fun lol

[BIGJOEY]

another previous workout. these are usually done for 3 weeks and then they change.

Keep all ur reps on everything 12-6 .I didnt put any supersets in this or dropsets .I wana keep the training for this run basic . hope u like .lol

Day 1: Back, Calves

4x Deadlifts partials in the rack if u have one
4x Wide grip pull ups
4x Barbell row
4x Dumbbell row
4x Underhand grip pulldowns

calf raises superset with Standing calf raises
Day 2- Chest, Abs

5xBench press
4xIncline dumbbell press
4xIncline flies
4xWeighted dips or body weight dips if thats better for u

Hanging leg raises 4 sets of each 12-20 reps
cable crunches
Day 3- Hams, Quads to switch things up u can start with hams first since they are weaker then ur quads..

5Leg extensions
5Squats
5Hack squats
4Lunges

4Stiff legged deadlift
4Leg curls
4Single leg curls


Day 4- Delts, Traps, Calves

5xShoulder presses
4xSide laterals
4xBent over side laterals
4xUpright rows
4xShrugs

Day5- Biceps and tri but The way i set it up is bi ,tri,bi,tri

Barbell curls w/
Close grip bench press
Hammer curls w/
Overhead dumbbell extension
Preacher curls w/
Kickbacks.


abs also 4 sets crunches and lying leg rasies 4 sets of each 12-20 reps

[inm]

got some cutting phase training schedule sample?

[BIGJOEY]

normally on a cutting program u up the reps to 12-15 keep weight at 70% of your max and rest periods between 60-90 seconds.

[BIGJOEY]

back thickness

close grip pulldowns 4x 6-10
reverse grip bb rows ( on smith) 4x6-8
1 arm dumbell row 3-4 x6-8
reverse grip pull downs 3-4 x 8-10
partial deads( also know as rack deads) shoulder width 3-4x 6-8

[BIGJOEY]

Upper Chest

incline cable flys 4x 12-15 same place where you do crossovers on the bench start at 15 degree angle,then 30,45,45
decline press 4x6-8
incline db press 4x6-10
finish with cable crossovers but walk straight out but bring the cables across the upper chest with a slight bend not a lot as if you were doing a normal crossover, 3x8-12

[BIGJOEY]

Legs

leg press 4x10-12
extensions 4x10-12
hacks 4x10-12
lying curl 4x10-12
lunges 3x10-12
seated leg curls 3x 10-12
stiff leg 3x 10-12


legs no 2

squats 4x8-10
2x15-20 light
one leg press 4x8-12
extensions 4 x12-15
lunges bb 3x 8-10
seated leg curl 4x 10-12
standing leg curls 3x15-20
seated leg curls 3x15-20

legs no 3 rest 90-120 seconds between sets

front squats 5x8-12
hacks squats 4x8-12
lunges 4x8-12
extensions 4x 8-12
seated leg curls 4x8-12
stiff leg deads 4x 8-12


calves

seated calf raises 1 plate 50 r
2 plates 40 r
3 plates 25r
1 plate 50r

do 3x a week

[inm]

Originally Posted by BIGJOEY

normally on a cutting program u up the reps to 12-15 keep weight at 70% of your max and rest periods between 60-90 seconds.

Really? this goes against all I've read (unless its different when juiced?), where the recommendation is to keep weights high so the body maintains muscle mass.

[BIGJOEY]

you can but if u keep rest periods short then 70% of max will work and remember cutting is mostly diet.

[inm]

Originally Posted by BIGJOEY

you can but if u keep rest periods short then 70% of max will work and remember cutting is mostly diet.

True, cutting is done at the kitchen, gym is for holding on the LBM.

[BIGJOEY]

well the boss wants my body fat under 10%. he feels if your over that your not in shape. So my diet got adjusted. here it is

meal 1 12 egg whites 1.25 cup oats 2 slices whole wheat toast with natural jelly.
meal 2 8 oz lean beef 93/100 or 95/100 2 cups white rice
meal 3 10 oz chicken breast 10 oz red pot 1 cup broccoli
meal 4 10oz flounder 10 oz yam
meal 5 12oz flounder large gree salad 1 oz almonds
meal 6 12 egg whites 1-2 cups broccoli

keep post workout shake 50 g protein 10 g bcaa low carbs

[garrix]

Thank you big joey for this post! this is awesome.

I want to favorite this so i can come back to it any time i want training ideas or dinner ideas... haha. Its great, thanks for the work you put in to write this out.

This is definitely a serious bodybuilding routine!

[BIGJOEY]

Well the boss changed the diet again so starting tomrrow July 4th here it is:

cardio 5xs per week 30min hard first thing in the morning
L-carnitine 2000 mg 2 times per day empty stomach first dose being 10min before morning cardio with 1 cup black coffee plain 1 baby apsrin. .other 2000mg L-carnitine split up 1000mg between a meal and the other after ur last meal ...

meal 1. 12 egg whites 1 yolk 1 cup oats
meal 2 8oz lean beef 93/100 or 95/100 1.5 cup brown rice
meal 3 10oz chx breast 10oz red potato 1 cup broccolli .
meal4 12 oz flounder 8 oz yam
meal 5 12oz flounder large green salad 1 oz almonds raw unsalted
meal 6 12 egg whites 1-2 cups brocclii

pwo 50g shake no carb wait 45 min have neaxt meal ...

[BIGJOEY]

so you all know this is to bring down the body fat some while preserving muscle. you can use this but you may have to adjust the porition sizes to your own body weight. if your not sure let me know.

[BIGJOEY]

Leg workouts continued

No 5

seated leg curls 4x 6-10
single leg curls 4x6-10
leg press 4x6-8 / 2 drop sets at the end 25 r
walking lunges 3x8-12
hack squats 5x6-8
leg extensions 3x 20-25



no 6

squats 8x 20-6
hacks squats 4x 10-15
extensions 6x 10-15
lying leg curls 8x10-15
bb lunges 4x8-10


no 7

leg press 7x10-12
squats 6x10-12
extensions 4x10-12
stiff leg deads 6x10-12
seated leg curls 6x 10-12
lunges 2x failure


have fun with these.

[BIGJOEY]

well been a few weeks since i updated this here goes. Current diet is as follows.

meal one 12 egg whites 1 yolk 1 cup oats
meal two 8 oz lean beef 93/100 or 95/100 1.5 cups brown rice
meal three 10 oz chicken breast 10 oz red skin pots 1 cup broccoli
meal four 12 oz white fish ( flounder, cod, white roughy) 1 yam
meal five 12 oz white fish salad 1 oz almonds
meal six 12 egg whites 1-2 cups broccoli

post workout 50 g protein shake with low carbs next meal is 45 mins after


cardio 2000mg L-carantine 1 cup black coffee 1 81mg asprin

1000mg L-carantine between meal 3 -4
1000mg L-carantine at bed time

current supps ; craberry, milk thistle, vit E, vit C, protein powder
BCAA,

[BIGJOEY]

last leg workout was as follows:

warmup: extensions 2 sets 15 reps

leg press 5 sets 10-40 reps
squats 4-5 sets 8-12 reps
lunges 4 sets x 15 reps
leg extensions 4 sets x 20 reps
front squats 3 sets x 15-20 reps
seated leg curls 4sets x 15 reps
stiff leg deads 4 sets x 15 reps
jeffersons 4 sets x 10 reps
lying leg curls 3 sets x 12-15

[BIGJOEY]

back workout

chinups 3-4 sets 8-10 reps
rack deads 5x5
t bar rows 3-4 sets 8-10 reps
close grip pulls 3-4 sets 8-10 reps
2 arm dumbell rows 3-4 sets 8-10 reps
hypers 2 sets x 15-20 reps

5x5 means 5 sets 5 reps 60 sec rest between sets heavy as u can go.

[BIGJOEY]

Well here are a few more workouts. Hope you like have done them so they do work.

Back:

8 sets t-bar rows do first 5 sets pyramid up weight drop reps to 6
last 3 sets are drop sets 10,12.15r
4 sets chin-ups
6 sets lat pulldowsn do 3 differnt had positions. reps 8-10
4 sets seated cable rows 12-6 reps
4 sets double arm rows on incline bench 8-10 reps
2 sets of barbell rows to failure



Legs: this is mostlly outer quad sweep and hamstrings and inner quad

leg extensions 4 sets 10-12 reps - warm up good squeeze your reps
Deep Squats 4 sets 10-12 reps ass to calves go heavy as possiable
follow with 2 sets 15 reps
deep wide ( wide stance -knees comming way back outside the body)
Leg press 4 sets 12 reps
superset with
Deep Wide hack squats 4 sets 12 reps
seated leg curls 4 sets 10-12 reps
lying leg curls 4 sets 10-12 reps
stiff leg deads 4 sets 10-12

if your not use to this type of training keep your weigh moderate.

[BIGJOEY]

Here is current nutrition plan:

meal 1: 12 egg whites 1 yolk and 1 cup of oats

meal 2; 10oz. lean beef 1 cup brown rice

meal 3: 10oz chicken 1 yam , 1 cup broccoli or green beans

meal 4: 10oz white fish large salad 1 0z almonds

meal 5: 10 oz white fish , 10oz red skin pots, 1 cup veg

meal 6: 12 egg whites 1-2 cups broccoli.

post workout 1 shake 50g protein low carbs. wait 45 mins then next meal.



supps: 4000 mg L-cartinine, 100o mg Cla, vit c 2000mg, vit e 1 gram
6000ius vit D, saw palmetto, milk thistle, cranberry

[BIGJOEY]

well here is the current training program. just remeber to adjust for yourself as nessary. soem of this is a bit intence and some volume work.

Do each set 3 to 4 sets 10-12 reps per set. train heavy and hard.

ALL EXERCISES MUST BE PERFORMED IN ORDER AS WRITTEN.

Day 1 legs;

leg extensions 4 sets 10/12 r warm up good. squeeze your reps
Deep Squats 4 sets 10/12 r ass to calves . After 2 failure sets rep our 2 sets with 15 reps.
Deep Wide 9 wide stance [knees coming way back outside of body) Leg press 4 sets 10/12 r
Superset with
Deep wide hack squats 4 sets 10/12 r
Seated leg curls 4 sets 10/12 r
lying leg curls 4 sets 10/12r
No cardio on leg day

Day 2 off no trainign after leg day. can do night cardio

Day 3 Chest and abs

Flat dumbbells press or Flat bench 4 sets 10/12 r
Bar or incline smith machine press or db press 4 sets 10/12 r
Wide incline db flys 4 sets 10/12r
Dips- add weight if needed to keep reps under 15 r
Lying regualr floor crunches 3 sets
Reverse crunches 3 sets

Day 4 Back and Calves

Shoulder witdth pull downs to the front 4 sets 10/12r
Under hand bent over barbell 4 sets 10/12r
1 arm dumbell rows 4 sets 10/12r
Seated back rows 4 sets 10/ 12 r squeeze each rep
Stiff leg dumbell deads ( bring hips foward and squeeze) 2 sets 15r
Seated calves 5 sets 10/12r
Standing calves 5 sets 10/12r

PULL YOUR SHOULDERS BACK BEFORE YOU BENDYOUR BICEPS TO HIT THE BACK BETTER

Day 5 off cardio at night

Day 6 Shoulders and Abs

Seated smith machine front press or Seated barbell shoulder press 4 sets 10/12 r
Seated dumbell press . pick a weight you can handle for 10 reps 4 sets
SUPERSET WITH
Seated side lateral raise so the superset for 4 sets go up in weight each set on side laterals
Bent over rear delt fly 4sets 10/12 r smooth and controled motitions
Upright rows 4 sets 10 reps ( down with a slow motition- like doing a most muscular pose)
Crunches 3 sets 25r
reverse crunches 3 sets 25r

Day 7 Arms and calves

Standing barbell curl 4 sets 10/12r
Preacher curls ( on 90 degree angle) 4 sets 10/12r
Alternate dumbbell curl 4 sets 10/12r
Reverse curls 3 sets 15r
Tricep pushdowns with rope 4 sets 10/12r
Double arm extensions 4 sets 10/12 r
Skull crushers 4 sets 10/12r
Seated Calves 5 sets 10/12r
Standing Calves 5 sets 10/12r

[DarkM]

Yes thanks BigJoey! I will be adjusting my routines based on what you suggest. I hope to see some nice growth in the next couple of months and some depletion of body fat. Here I go !

[BIGJOEY]

Anytime bro feel free to give me a text or a call. want the best for you. Time to get it to the next level.