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Jayce_ male (LondonGB)
my goal: Transform My Body

I want to gain 15lbs of muscle by Christmas. (175)

height: 6'0"
|
weight: 175 Lbs.
|
body fat: 10%
|
gym:  
Fit Status /// View History

Currently Recovering from injury.

May 24, 2012 9:57am
Motivation Level:
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10

Background

When I Started: Jan 2008
HOW I STARTED:

I decided to improve my body and this seemed like the best way to do it.

WHY I LOVE IT:

It's something which I can do, while being social, in a nice, safe and more-often than not fun enviroment.

Jayce_'s Progress & Goals

Progress Photos
user has not set a before picture encourage them to add one
Before
user has not set a current picture encourage them to add one
Current

View All Progress Photos (0)

Lbs.
2008-10-14, 2008-01-15, 2008-03-01, 2008-04-30, 2008-05-18, 2008-06-15, 2008-06-29, 2008-07-16, 2008-08-09, 2008-10-14, 2008-10-19, 2008-11-21, 2008-11-27, 2009-01-12, 2010-10-14, 2011-01-08
163.0, 120.0, 140.0, 150.0, 152.0, 154.0, 156.0, 158.0, 161.0, 163.0, 167.0, 170.0, 173.0, 177.0, 188.8, 175.0
2008-12-31
175 Lbs.
TIME UNTIL GOAL: Expired
Start: 120 Lbs. Goal: 175 Lbs. Dec 31, 2008
%
2008-06-15, 2008-07-16, 2008-08-23
13.0, 12.0, 10.0
TIME UNTIL GOAL: No Goal
Start: 13% Goal: No Body Fat Goal
Lbs.
2008-06-15, 2008-07-16
134.0, 139.0
Current LBM: 157.5 Lbs. Jan 08, 2011
Latest Bodystats
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008
Nov 19, 2008

View All BodyStats

Total Weight
N/A
BODY FAT
LEAN BODY MASS
this member has not entered weight or body fat
Latest Bodystats
Changed weight from 188Lbs. to 175Lbs.
13Lbs. loss in the last 86 days
Jan 8, 2011
Total Weight
175Lbs.
BODY FAT
LEAN BODY MASS
this member has not entered a body fat measurement
Latest Bodystats
Changed weight from 188Lbs. to 175Lbs.
13Lbs. loss in the last 86 days
Jan 8, 2011
Goal Weight
175Lbs.
BODY FAT
LEAN BODY MASS
this member has not entered a body fat goal
Latest Bodystats
Changed weight from 188Lbs. to 175Lbs.
13Lbs. loss in the last 86 days
Jan 8, 2011
 
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Jayce_'s Program

  • WORKOUT
  • NUTRITION
  • SUPPLEMENTS
  • MOTIVATION

My Workout Program View My Full Workout Program

My Workout Program

5/3/1

Monday: Legs/Calves/Abdominals(Lower/Upper)
Wednesday: Chest/Triceps/ Abdominals(Oblique)
Friday: Back/Biceps/Forearms
Sunday: Shoulders/Traps

Legs

For legs I will do 15 to 18 sets each week, the first 12 week rotation will be:

Warm Up Set (Bodyweight Squat)
Leg Press (3 Sets)
Dumbbell Lunge (3 Sets)
Smith Machine Squat (3 Sets)
Leg Extension (3 Sets) Superset with Seated Leg Curl (3 Sets)
Stiff Legged Barbell Deadlift (3 Sets if muscles not already fatigued)

Calves

I do 5 sets of heavy calf raises.
Calf Press on Leg Press Machine (5 Sets)
Abdominals (Lower/Upper)

The abdominal exercises I do differ each and every week, however I focus one week doing weighted abdominal exercises and one week body weight only.

Chest

For chest I will do 12 to 15 sets each week, the first 12 week rotation will be:

Warm Up Set (Incline Smith Machine)
Barbell Bench Press: (3 Sets)
Dumbbell Incline/Flat Bench Press (3 sets)
Incline Smith Machine Press (3 Sets)
Incline/Flat Dumbbell Flyes (3 Sets)
Cable Cross Overs (3 Sets if muscles not already fatigued)

Triceps

I do between 9 and 12 sets for my triceps, focusing on heavy volume rather than reps per-set.

Dips (3 to 6 sets, weight added if appropriate.)
Triceps Pushdown (3 Sets) (varied attachments.)
Overhead Triceps Extensions Barbell/Dumbbell (3 sets) (Varied between using one or both arms.)
Heavy Press or Pullover (3 Sets) (Only done if I do 3 dips instead of 6)

Abdominals (Oblique)

The abdominal exercises I do differ each and every week, however I focus one week doing weighted abdominal exercises and one week body weight only.

Back

The routine I use for my back involves the most exercises of any of my routine, I do a minimum of 15 sets, more if my back isn’t fatigued.

I warm up with dynamic stretches.
Deadlifts (3 Sets)
Pull Ups (3 Sets) (Alternating hand placement)
Bent Over Barbell/Dumbbell Row (3 Sets)
Pull Down (3 Sets) (Alternating hand placement and attachment)
Incline Bench Pulls (3 Sets)

Biceps

I do 9 sets for my biceps, aiming to do a maximum of 8 reps.

Curl (3 Sets)(Barbell/Dumbbell/Cable)
Cross Body Hammer Curl (3 Sets)
Zottman Curls (3 Sets)

Forearms

I do 8 sets for forearms, the reverse curl to no more than 8 reps and the wrist curls to 12 with low weight.

Reverse Curls (5 Sets)(Barbell/Dumbbell/Cable)
Palms Up Wrist Curl (3 Sets) Superset with Palms Down Wrist Curl (3 Sets)

Shoulders

The routine I use for my shoulders involves me doing 12 Sets for my shoulders and a further 6 sets for my rotary cuffs.

Warm Up Set (Military Press)
Military Press (3 Sets)
Standing Bradford Press (3 Sets)
Seated Dumbbell Press (3 Sets)
Upright Barbell Row (3 Sets)
Front Dumbbell Raise into Dumbbell Lateral Raise (3 Sets) superset with Rear Delt Row (3 Sets)

Traps

Shrug (5 Sets) (Barbell/Dumbbell/Cable)

I am happy with the increase in both my strength and size of my shoulders, since I began training my traps have also increased in size. I don’t plan to change much with this workout unless these things change.

My Nutrition Program View My Full Nutrition Program

Jayce_ has not added any program information.

My Supplement Program View My Full Supplement Program

Jayce_ has not added any program information.

My Motivation Program View My Full Motivation Program

My Motivation Program

This is the hardest part for me, but the end goal will hopefully be worth it.

What Jayce_ is up to

About Jayce_

About Me:
My Favorites:
Hobbies
Nightclubs
Dancing
Cheat Foods
Pizza
Contest History:

This member has not entered any contests.
Lifting Stats:
Bench Press Latest Update: Sep 29, 2009 154Lbs.
Squats Latest Update: May 13, 2009 206.8Lbs.
Deadlift Latest Update: Mar 4, 2009 294.8Lbs.
Bicep Curl Latest Update: Feb 12, 2009 68Lbs.
Barbell Rows Latest Update: Oct 7, 2008 129.8Lbs.
Overhead Press Latest Update: Feb 12, 2009 103Lbs.

Latest Forum Posts

  • Forum:
  • Misc.
  • Replies:
  • 2
  • Views:
  • 48
View all 8122 posts

Latest BodyBlog Entries

8 Week Review

Posted in Training  :  Dec 28, 2010 5:27pm
Journal can be found here: http://forum.bodybuilding.com/showthread.php?t=110120221 I've gained: 8lbs in 8weeks. Bench: +10kilograms, Squat: +14.6kilograms, Deadlift: +15.4kilograms. You'll be able to read the full review on the journal if anyone is that interested, 8 week Review is here: http://forum.bodybuilding.com/showpost.php?p=234233071&postcount=71

Increase in Size

Posted in Training  :  Dec 28, 2010 5:27pm
…Well hello ladies. I realised late last week that I had forgot to actually weight myself and take new measurements of all my muscles. So I got around to doing it last night and I must say there was some bloody good news – in my opinion. Since I started with a decent workout routine and eating properly I have began to gain size.  For instance – my chest has increased by 3inches in less than 2months. In two-weeks of adding “arms” to the routine I have put on half-an-inch, my thighs have increased by about an inch and the weight around my hips has began to fall off. I’m really happy today a...

June Body Weight and Measurements.

Posted in Training  :  Dec 28, 2010 5:27pm
I decided that on the first full weekend of each month I will put up my new weight, as well as my new measurements across the range of my body. I’ll be doing it tonight between 8 and 9PM as well as taking some new photos. Judging by the comments from people, I am more toned then I was when I started and well I actually look different so hopefully the measurements will reflect this.  Wish me luck.   I’ll update the blog later if I have began to move in the right direction.  Peter J. Sanford. 

Visitor Comments

niospecv
niospecv Lol wut? May 17, 2011 5:39am
RurouniYume
RurouniYume you smart as fuk cuz Feb 13, 2011 9:43am
user321655
user321655 wassup mystery. Did you ever start up your own IT company? I remember you talking about it on Lost power city Dec 21, 2008 10:26am
Pain Inflicter
Pain Inflicter hey brah. Sorry about being a dick to you all the time. You're a pretty cool guy. (nohomo) Dec 5, 2008 4:03pm
Pain Inflicter
Pain Inflicter hey brah. Sorry about being a dick to you all the time. You're a pretty cool guy. (nohomo) Dec 5, 2008 4:03pm
headinahole
headinahole Training, how it goes beautiful? Dec 3, 2008 5:02pm
foobar68
foobar68 Thanks for the add Nov 18, 2008 8:23am
KKnopp
KKnopp Seek help. Nov 9, 2008 9:14am
dindysport
dindysport why the hell is it your always neggin me over what I say...only neggs I get is from you for some reason... Nov 6, 2008 10:34am
American_Maniac
American_Maniac thanks for reps. Sep 17, 2008 8:57pm
user5390530-54380-
user5390530-54380- Hey man, going alright, could be better but schedules get crazy sometimes. Have a great week. Aug 12, 2008 3:01am
goose lee
goose lee Hi, i have been training to some degree for the last 13 years, only really seriously though for the last three. Jun 26, 2008 2:35am
goose lee
goose lee Good Progress. What you need a personal trainer for? Jun 22, 2008 4:17pm
Magined
Magined Yes... but I think i have a problem with my body hahaha. Can we chat in msn my e-mail is Magined@hotmail.com Jun 5, 2008 7:30pm
user321655
user321655 lol naooo youre the man from the Pickup artist. Venusian (sp) arts. Go google, its you. MYSTERY! Jun 1, 2008 4:32am
user321655
user321655 MYSTERY?!!? May 27, 2008 5:40am
omnusra
omnusra Hey what's up. training is slow, trying to keep with it! May 19, 2008 10:03am
nic902
nic902 thanks for the comment on my blog! it was so much fun :) good luck on your goals! May 15, 2008 8:17pm
Melinda F
Melinda F Hey - yes life treating me great - and hey the world needs more nice things to be said! Hope your training and studying is going fab! Stay cute. May 15, 2008 6:10am
user5390530-54380-
user5390530-54380- WOW the UK without rain for 2 weeks??? That is cause for concern. My lifting's going well. 1 more day this week. I just wish I could sleep better. It's so helpful for growth not to mention sanity. May 15, 2008 1:01am
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