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Thread: Time to Get JAKKED 2014 Offseason

  1. #1
    Wannabebig Member Jakked89's Avatar
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    Time to Get JAKKED 2014 Offseason

    Whats up guys! Im starting this log as I continue with my 2014 offseason which I will be implementing a few new strategies to my training and nutrition. Currently I am running my 30 day training block using a combination of power/strength training and more traditional bodybuilding. Its a system I have been experimenting with for some time now and have a few clients running with slight variations. So far the results have been great especially in the strength department.

    I will be regularly updating this thread with daily workouts, as well as video updates from me and some clients. I will update my training from this week but for now check out my recent video on the debate between HIIT cardio vs LISS

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    -Team Jakked

  2. #2
    Wannabebig Member Jakked89's Avatar
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    Today was day 1 of my training cycle, It will be 3 weeks long with a deload on the 4th week. Taking 30 days to complete.
    I will be experimenting with a few new variables in my training and am also having a few clients run modified versions of it.

    Day 1 : Heavy Push

    Flat db press

    Warm up
    40x20
    60x10
    80x8
    100x6

    work sets
    125x6
    125x6
    135x4
    135x4

    Dumbbell Military press
    80x6
    80x6
    85x4
    85x4

    Lateral raises
    25x20
    40x15
    50x10

    Inlcine HS Press
    (very light for extra volume)
    1 plate x8
    1 plate plus 25 x8
    2 plates x6

    Workout was solid, since joining a new gym I've been having little issues training with dumbbells, the benches are very low to the ground making them hard to stabilize so my strength on these haven't been great.
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    -Team Jakked

  3. #3
    Wannabebig Member Jakked89's Avatar
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    October 17, 2014
    Day2: Heavy Pull

    Deadlifts
    135x10
    225x8
    276x6
    Warmups

    315x5
    340x5
    365x3

    Barbell rows
    135x20
    225x10

    275x8
    295x6
    315x4

    barbell shrugs
    315x15
    365x10

    weighted pullups
    45x8
    70x8
    90x6


    -Overall great workout, I just started doing deadlifts again and a month ago I couldn't even pull 365, last week I hit it for a max and now pulled it for 3. I see 4 plates coming up very quick.
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  4. #4
    Wannabebig Member Jakked89's Avatar
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    October 18, 2014
    Arms

    Barbell curls
    Bar x20
    65x15
    95x15
    115x11
    135x7

    tricep pressdown
    45x20
    70x20
    95x15
    stack plus 2 plates x12
    stack plus 4 plates x12

    db curls
    65x10
    70x9
    75x6

    decline skull crushers
    35x20
    65x20
    85x12
    105x9

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    -Team Jakked

  5. #5
    Wannabebig Member Jakked89's Avatar
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    Day 5 October 20, 2014


    Upper body Hypertrophy

    This was a pretty high volume workout, although the intensity is a bit low the amount of work done in a short time was pretty taxing.

    Flat bench press 3x max reps
    225x12
    225x11
    225x10

    wide grip pulldowns 3x max rers
    200x12
    200x12
    200x12

    incline db press
    100 3x10 @8RPE

    Chest supported tbar
    2 plates x20
    3 plates x10
    3 plates x10

    DB lateral raise
    25x20
    35x20
    40x17
    45x12
    50x10

    BW pull ups
    16 reps
    16 reps
    16 reps

    V bar overhead extensions
    42.5lbx15
    72lb x20
    95lbs x15
    125x12

    Cable curls
    42.5 x15
    50x12
    57x10
    65x8

    Overall solid workout. After 3 days of heavy lifting, mentally its nice to go in a train for reps. Although a 35 set workout is not easy no matter how light
    Bodybuilding Training, Nutrition, entertainment and More!

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    -Team Jakked

  6. #6
    Wannabebig Member Jakked89's Avatar
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    Day 6 October 21, 2014
    LEGS

    Currently im running Wendlers 531 for squats on leg day. I used Joker sets plus first sets last for paused squats

    531 week 1
    Squat
    215x5
    250x5
    AMRAP 280x10 (No more than 10 reps)

    Joker sets
    295x5
    315x5

    First sets last Paused squats
    3x5 @ 215 3 second pause

    Laying hamstring curls
    60x20
    80x15
    100x10
    120x4

    4x20 on leg press

    Video for my leg session here
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    -Team Jakked

  7. #7
    Wannabebig Member Jakked89's Avatar
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    Day 8 October 23 2014 Chest/Delts

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    -Team Jakked

  8. #8
    Wannabebig Member Jakked89's Avatar
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    Day 12 Octover 27, 2014 Chest/delts volume

    Over the weekend I fell pretty bad and tweaked my back, luckily no real injury but definitely had to lay off the heavy back day. Took a couple days off and went back tonight for volume chest/delts. Will be hitting back tomorrow night however.

    Chest
    Barbell flat bench press
    225x12
    225x12
    225x10

    incline barbell
    185x12
    185x12
    185x11

    db lateral raises
    25x20
    45x15
    50x10
    Bodybuilding Training, Nutrition, entertainment and More!

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    -Team Jakked

  9. #9
    Wannabebig Member Jakked89's Avatar
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    Hitting Back later tonight but for now here's a video explaining my last contest prep in detail. Diet, Macros, Cardio etc.. In full detail

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    -Team Jakked

  10. #10
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    A little late, but I will be following.

  11. #11
    Wannabebig Member Jakked89's Avatar
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    Quote Originally Posted by Alinshop View Post
    A little late, but I will be following.
    Its just getting started!

    Back October 29, 2014

    High volume back thickness workout

    Deadlifts:
    3x10 with 315 (still getting over a respiratory infection, trying to breath on high rep sets of deads almost made me pass out) was pretty much ready to walk out of the gym at this point.

    Barbell rows
    3x12 with 225

    seated cable rows 3x10 (just a pump here for extra volume)
    Bodybuilding Training, Nutrition, entertainment and More!

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    -Team Jakked

  12. #12
    Wannabebig Member Jakked89's Avatar
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    Another video for you guys, a little bit different.
    I cook breakfast and talk Macros, Fiber, Glycemic Index

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    -Team Jakked

  13. #13
    Wannabebig Member Jakked89's Avatar
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    here is a quick video of my last deadlift session. Still working on form so im keeping the weight moderate until I really get it down to where I want it.


    Video


    High Rep Deadlifts Max Reps with 315

    Some days you just need to get in the gym, lift some heavy ****, and get out. Forget the log book, forget what day it is... Just train!

    Worked up to 315 for 3 sets of max reps on deadlifts tonight. Still working on strength but reps of 10+ really test your cardiovascular endurance.
    Last edited by Jakked89; 11-06-2014 at 09:13 PM.
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    -Team Jakked

  14. #14
    Wannabebig Member Jakked89's Avatar
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    Been a little busy so I haven't had much time for videos but check out part 1 of the two part arm training video coming out where I go over my injury and how im currently working around it!
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    -Team Jakked

  15. #15
    Wannabebig Member Jakked89's Avatar
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    Man life has been busy lately! Finally got part 2 of the rehab arm training video for you guys. Since the injury my back at it 100% now just being careful! As a highlight ive been killing it on deadlifts the last few weeks and yesterday hit my previous 3rm conventional for a solid 5 on sumos.

    And after the holidays you guy just might see me start to diet down!

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    -Team Jakked

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