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Big Jon Fitness

Delt/Biceps

Today training was Shoulders and biceps. Felt pretty good. I have worked up to 145 pound DB presses for 5 and than 8 reps several weeks ago when I did these, so today coming back to DBs after a few weeks my goal was to hit 3×8 with 145s which I did exactly that. DB…
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Last few workouts

here are a few workouts from over this past week. Last week Quad Day Squats, Did a progressive weight increase doing 315 for 10, 405 for 10 and tried 500 for the first set and only got 2. I held my breath and with this sinus surgery that didn’t work to well. So regrouped and…
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DELTS – MONDAY AUG 7

A little catching up to do. But here is today shoulder workout but also video from the previous week to go over the goal. Right now there is 3 week wave that I focus my training around. So for shoulders I did DB Shoulder press as my main movement and so week 1, I did…
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Chest/Tricep Thursday 7/20

This past week we trained the following split. I am working on combining my week so that I can maximize everything together as far as Training, Work and Family so I am training at 630am right now Mon through Friday and taking weekends off. Normally I have always trained no more than 3 days in…
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CARLY’s PREP

CARLY PREP One of the things about Carly’s physique is that she is bottom heavy. She leans out very fast in her upper body but her legs take quite a while. So knowing this we planned on a long prep so that it could be a slower process with the goal to not sacrifice her…
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TUESDAY – QUAD/CALVES

I am still recovering from sinus surgery and legs is probably where I feel it the most and have to be careful so my focus with legs right now is to pick a weight and hit multiple sets with it. This is actually what I feel my legs responds best to anyways so this is…
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Monday Delts and Biceps

For Delts and Biceps the focus was to go heavier on presses and than do some more volume on the rest of the workout. I am getting my split set up now for this offseason phase and Sat I trained back and biceps in a lighter circuit type format as he prepares for the USAs…
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DAY: Chest/Tricep – OFFSEASON

The next 5-6 months have been committed to an offseason phase to grow. I have been maintaining and dieting for about the last 2 years. Now that the body is leveled out hormone wise for a while now and have recovered from septum surgery I feel I am at spot now to push my food…
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FIRST WORKOUT BACK POST PREGNANCY

I initially had a hard time wanting to write this blog, and then I ran into a lady who stopped me and said how much she loved seeing my posts about my pregnancy. She appreciated how open and honest I was about everything and thanked me for sharing. I couldn’t have ran into this person…
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Jeremy Leg Day Training

Jeremy Hopkins pushing his quads here a few weeks ago at 15 week outs from the USAs. At this point we were training quads and hams split on separate days but have recently shifted to just one full leg day a week for him because his legs have turned into a strength for him and…
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