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Big Jon Fitness

LEG TRAINING DAY

Day 3: Quads/Calves Leg Extension: 15 (100) 15 (140) 12 (200) 10 (240) 8 (300) Safety Bar Squat: 235 (5), 285 (5), 325 (5), 375 (3), 425 (2) Walking Lunges 135 (20), 185 (20), 225 (20) Leg Press 10 plates (10), 20 plates (10), 30 plates (5) Leg Extension (double rep) 3×12 (140) Seated Calf…
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GETTING OLDER

When I was about 24 I had a bulged disc in my back and got it taken care of and have been able to train pretty much with no issues the last 5 or 6 years. Now at 30 this issue has come back so now am having to rehab/strengthen it again and change my…
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LAST 2 DAY OF TRAINING

Thursday – legs Leg ext superset with seated leg curl 2×25 and 3×12 Safety bar squat 4×8 Sumo deadlift 4×8 Leg press 3×12 Inner/outer thigh machine 3×20 Single leg curl 3×12 Seated calf 6×15 No cardio Friday – chest Incline bench press 4×3-5 Hammer strength incline 4×8-10 Incline cable fly 4×12 Wide flat hammer strength…
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WED – ARMS

Today did arms and some abs Hammer strength preacher curl 4×6-8 with 3plates Incline lying barbell ext 4×12 with 45,10,5 each side Single arm hammer strength preacher curl 3×12 w/ 45 and 25 Rope push down 3×12 w/ 45 and 10 DB concentration curl 3×12 w/50 lbs Single arm cable reverse push down 3×12 w/…
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12 WEEK GETTING LEAN PLAN – WORKOUT 1

Over the next 12 weeks I will be doing a get shredded phase using only HIT supplements and my training approach and diet approach. I will post my daily workouts and some of my nutrition along the way. Workout 1 – shoulders Smith machine shoulder presses 4×3-5 ending with 3 plates and a 10 on…
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MY NUTRITION PLAN

Over the next 12 weeks I am taking a carb cycle approach. I am starting out at 274 pounds on my morning weight first thing. I think I will end up around 250 in the morning so roughly 25 pounds but main thing I will go off of is picture comparison along the process. The…
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OUR HALLOWEEN NIGHT OUT FOR OUR TRAINERS AND THEIR SIGNIFICANT OTHERS

DINNER OUT   FUN AT HAUNTED WORLD                      

TESTING HIT SUPPLEMENTS COMBO

If you love to train, you also just got to love to diet cause the diet dictates the success of your training so screwing with your diet is like screwing with you training and why would you want to do that. So I got a 12 week project and presented to Shawn Fernandez with HIT…
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