Powerbuilding madness with AJ ;)

[ajdonutz]

What are your current goals AJ ?

Are you on a cut at the moment ?

Awesome leg workout man. I'm sore after just reading it.

Thanks man. And yeah I've dropped 20 lbs, I have a competition (bodybuilding) in august that I'm doing, I plan on trying to keep weight and recomp until 16ish weeks out and then tighten diet up more, I may try for the 198 weight class and come in absolutely peeled, I haven't decided yet, waiting to see where I'm at in a couple months.

 

[Turbolag]

Are any progress photos gonna be posted?

congrats on the 20lb drop.

 

[woodswise]

Really been killing legs lately. Switched up my routine last week, now involves 6 sets of tough squats, 3 sets heavy and 3 sets ass to ground with a 2 second pause at bottom, these ate brutal and effective. As i lie here shaky and nauseous, Here's today's workout.

Bodyweight 231 (leaned out a ton as well, best ive ever looked at this weight)

Parallel squat with belt and wraps (went a little lighter today and not to failure, energy and power have been down anyway, dieting is catching up)

405x5
425x2
455x1

Ass to ground squats with 2 second pause at ground (no belt no wraps, these are DEEP, and I mean ass touching ankles deep, literally couldn't go deeper if I tried)

315x4
315x3
225x8
Knees were getting weak, still fairly new to these as well

Leg press
585x8
585x7
495x8
By the time I got to these my knees and legs on general were throbbing, these were rough

Leg extension super set with lying leg curl (slow reps, pause at top)
120x12, 120x10
120x14, 120x10
Could barely walk between sets lol

Seated calf raise (all calf work is slow with pause)
135x18
135x15

Donkey calf raise, same tempo
75x12
75x12

Nausea is just now starting to fade after almost 30 mins. I hate leg pumps for that reason lol, takes too much damn blood!! Have a nice day

My trainer calls those ass to ground with 2 second stop "Pause Squats." They are brutal.

Nice workout bro. Glad to see you killing it, even as you lean up.

 

[ajdonutz]

My trainer calls those ass to ground with 2 second stop "Pause Squats." They are brutal.

Nice workout bro. Glad to see you killing it, even as you lean up.

Thanks man, this leg routine is brutal to say the least. Actually I came in here to post up yesyerdays, my legs continue to be demolished each week..

Weight 235, holding some water but still leaning out.

Power squats
425x3
455x2
475x1 (heaviest I've gone in over a month)

Pause squats a2g no belt no wraps
315x3 (knee was trashed)
225x8
225x8

Leg press
585x8
495x12
495x10

Leg extension superset lying leg curl
120x12, 120x8
120x15, 120x8

Seated calf raises
135x25
135x15

Donkey calf raises
90x14
90x12

Legs are trashed yet again. This routine is solid if anyone wondering. Lol

 

[ajdonutz]

Haven't posted here in a while, I'm going to try and get back on it. Bodyweight is sitting at 234, but I am considerably leaner. Picked up a caliper that is spring loaded to apply constant pressure at the pressure necessary to take skin fold measurements, so it takes out a lot of chance for user error, almost completely. Anyways, according to Jackson Pollock 7 site reading my bf is currently 8.76%. I know I'm not legit that lean, but its a nice guideline, and I should be technically within 4% of that, which is say isn't far off. Today's workout was chest, my stamina and power are down, they lowered but have stayed consistent where they are for the past few weeks. It'll come back as soon as I'm done with contest.

Flat bench
365x2
375x1
315x6
315x5

Incline dumbbell bench
100x12
100x10
100x9
90x10

Decline dumbbell bench
100x7
90x8
80x12
85x12

Cable crossovers
50x15
50x12
40x15

Seated machine chest press (all reps done without lockout, and without letting machine stop in back, so constant pressure on chest throughout entirety of each set)
150x18
150x14
120x15


Awesome workout. Extremely tired afterward, nice and spent. Should have some solid DOMS tomorrow lol.

 

[ajdonutz]

Haven't updated in a while, but for those interested I'll post up my shoulder routine for the past month or so that is really capping my delt and bringing in striations and spider web veins. Current weight is around 226, leaned out considerably. My lifts are up a bit from last post, even down below 230 I'm still pegging 400-405 bench, 480-490 squat. Strongest I've ever been while dieting and at this weight. Anyway, here's shoulders!

Standing dumbbell press (occasionally I'll do a couple sets of barbell. Much less weight on the standing as they isolate the shoulders much more than seated)
75x12
70x12
70x12

Standing both arm side dumbbell raises
35x20
35x20
30x20
Brutal at 20 reps

Seated bent over rear delt db raises
30x20
30x20
30x18-20

Upright rows close grip
115x12-15
115x12-15

Upright rows wide grip (about shoulder width or a bit further)
115x12
115x12

Smith machine shrugs
315x20
315x20
405x10-12
Sometimes I alternate for dumbbells around 130lbs


And this is how you fry your delts

 

[Turbolag]

Wow I can't lift my arms after reading that!

 

[woodswise]

Holy crap that's a crazy delt workout bro!

 

[ajdonutz]

Hahah yeah its pretty brutal. I finally decided to give all high reps on delts a try and I'm glad I did. The pump is insane and hurts like hell but man. My delt are my strongest point I would say, and they've never looked better. ~260 total reps for a delt and trap workout is nothing short of painful lol