Vital Stats
Name: Jay Wade
Email: Joker-prince@hotmail.com
Bodyspace: JokaJJayy
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Why I Got Started
Back in the day, I was always the skinniest and smallest kid in my class. A couple of my friends started going to the gym, and it wasn't long before I noticed they were making progress, whilst I stayed small. I decided it was time to change, and made it one of my goals to catch up and overtake them all.
I remember my first day I struggled with 20 lb dumbbell pressing, I was that weak.
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I Decided It Was Time To Change, And Made It One Of
My Goals To Catch Up And Overtake Them All.
How I Did It
I didn't know much about how I would reach my goals in the first couple of months, but I would be up all night researching exercises, split routines, nutrition, macros, recovery, etc.
For the first 3 months or so I would go to the gym 3 times a week, each doing a full body routine. I was shocked at how my appetite grew, I was eating much more then I had before I started training.
I get motivated by many things. I look forward to getting that pump every workout, it gives me a high that is like no other. My motivation also comes from competing with my friends who can reach their goals the fastest, or who would look best when summer time comes.
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I Look Forward To Getting That Pump Every Workout,
It Gives Me A High That Is Like No Other.
Supplements
Upon Waking:
- Multivitamin: 1 serving
- Fish Oil: 1 cap (1000mg)
3 Times Daily:
- Whey Protein: ½ scoop
Diet
Meal 1:
- ½ scoop Whey Protein
Meal 2: 30 min later
Meal 3:
- 2 packets Oats
Meal 4:
- 2 large Chicken Breast Fillets
- 1 heaping cup Rice
Meal 5: Post Workout
- ½ scoop Whey Protein
Meal 6:
Meal 7: Before Bed
- ½ scoop Whey Protein
- 8 oz Milk
Training
My training schedule changes weekly. I find a muscle or body part that is lagging and will make sure that muscle group takes priority of the workout. For example, if I found my upper chest was lacking proportionally to the bottom, instead of flat I will start off with incline dumbbell press and add incline flyes after.
You need to find out what your body responds to best. I found out my body responds best to higher reps (8-12), but will occasionally go as low to 4-6 reps to mix things up and stop my body getting used to the workouts.
| TERMS YOU'LL NEED TO KNOW | |
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Day 1: Chest/Biceps/Abs
- Flat Dumbbell Press: 4 sets of 8-12 reps
- Incline Dumbbell Press: 3 sets of 8-12 reps
- Incline Flyes: 4 sets of 8-12 reps
- Pushups: 2 sets to failure
- Incline Curls: 3 sets of 8-10 reps
- Hammer Curls: 3 sets of 8-10 reps
- Chin-ups: 1 set of to failure
- Hanging Leg Raise (with twist at end): 3 sets to failure
Day 2: Legs
- Squats: 4 sets of 8-12 reps
- Leg Press: 4 sets of 8-12 reps
- Leg Extension: 4 sets of 8-12 reps
- Leg Curls: 4 sets of 8-12 reps
- Seated Calf Raise: 4 sets of 15 reps
Day 3: Rest
Day 4: Back
- Weighted Pull-ups: 3 sets of 8-12 reps
- Bodyweight Pull-ups: 1 set to failure
- Bent Over Rows: 4 sets of 8-12 reps
- Dumbbell Rows: 4 sets of 8-12 reps
- Dumbbell Pullovers: 2 sets of 15 reps
Day 5: Shoulders/Triceps
- Dumbbell Shoulder Press: 4 sets of 8-12 reps
- Lateral Raise: 4 sets of 8-12 reps
- Bent Over Raise: 4 sets of 8-12 reps
Superset:
- Upright Row: 3 sets of 10 reps
- Shrugs: 3 sets of 10 reps
- Close Grip Bench Press: 3 sets of 6-10 reps
- Triceps Extension with V-Bar: 3 sets of 8-12 reps
- One Arm Tricep Extension (palms up): 3 sets of 8-12 reps
Day 6: Rest
Day 7: Rest
Suggestions for Others
- Make sure you know what you are doing, and why. I see the same kids that come to the gym working the same muscles groups every day, not allowing their muscles to recover. You must understand you need to give your muscles enough time AND food to recover!
- Another tip that I believe has gotten me results is the mind to muscle connection. Next time you perform an exercise, squeeze after every rep, and on the last rep do a very slow negative. You may need to lower the weight, don't just swing it up and use momentum, let your muscle do the work.
- Lastly, it is a great idea to keep a journal of all your lifts. This will make it easier for you to know what you need to do to beat the previous workout, thus progress a lot faster.
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