Jason Morgan's Training Blog 2011

So It Begins...

2010-12-27T20:57:00.000-05:00

Today was the first actual workout of Phase One training at Muscleworx Fitness in Carolina Beach. It called for an AM / PM split working legs. I have been having back spasms when squatting so lightened the load a bit today and really focused on form. This workout is no joke and the sets and reps don't leave room for ego...

Quads (AM)

Leg extensions 3 x 12 (100 lbs)
Squats 225 x 10, 245 x 10, 265 x 10
Leg presses 3 x 10 (515 lbs)
Leg extensions 7 x 10 (60 lbs)

Hams (PM)

Seated Leg curls 3 x 12 (100 lbs)
Stiff Legged Deadlifts 7 x 10 (155 lbs)
Standing Calf raises 3 x 12 (300 lbs)
Seated Calf Raises 3 x 12 (315 lbs)
Calf raises on leg press machine 7 x 10 (515 lbs)

Phase One Training Split & Routine

2010-12-26T19:31:00.003-05:00

FST-7 TRAINING SPLIT

DAY 1 Legs (AM, quads; PM, hams and calves)

DAY 2 Shoulders, rear delts and traps (PM cardio)

DAY 3 Arms (PM cardio)

DAY 4 Off (PM cardio)

DAY 5 Chest and calves (PM cardio)

DAY 6 Back and abs (PM cardio)

DAY 7 Rest

Legs
Leg extensions 3 x 8-12
Squats 3 x 8-12
Leg presses 3 x 8-12
Leg extensions 7 x 8-12
Seated Leg curls 3 x 8-12
Lying leg curls 3 x 8-12
Stiff Legged Deadlifts 7 x 8-12
Standing Calf raises 3 x 8-12
Seated Calf Raises 3 x 8-12
Calf raises on leg press machine 7 x 8-12

Biceps
Machine curls 3 x 8-12
Alternating dumbbell curls 3 x 8-12
EZ- bar curls 7 x 8-12

Chest
Incline barbell presses 3 x 8-12
Flat-bench dumbbell presses 3 x 8-12
Pec decks 7 x 8-12

Shoulders
Seated military presses 3 x 8-12
Dumbbell front raises 3 x 8-12
Side lateral raises 7 x 8-12
Chest supported reverse flyes 3 x 8-12
Rear DB raises 3 x 8-12
Rope High Pulls 7 x 8-12
DB Shrugs 3 x 8-12
Barbell Shrugs 7 x 8-12

Triceps
Close-grip bench presses 3 x 8-12
Dips 3 x 8-12
Overhead cable extensions 7 x 8-12

Back
Lat pulldowns 3 x 8-12
Barbell rows 3 x 8-12
One-arm dumbbell rows 3 x 8-12
Machine pullovers 7 x 8-12

Monsters and Reflections

2010-12-13T10:06:00.005-05:00

The last couple of months have been ones of doubt, soul searching, and reflection. I realized that I allowed the "monsters" in life to take control. We all have the ability to control our own path and direction, yet we can lose sight of that direction.

I decided to start my 2011 journey on Monday December 27, 2010 in order to start fresh at the beginning of a new week. I spent most of the weekend getting prepared for tomorrow. I spent a lot of time preparing so I would be organized and ready for the week ahead. I will be using Scivation supplements almost exclusively and made out a beginning supplementation schedule, which I will outline later.

I went to the grocery store and brought plenty of skinless chicken breasts, tuna, eggs, vegetables, and then cooked up enough chicken to last most of the week. With a little preparation and planning each week I will be able to stick to a consistent diet and supplementation program that will support my efforts to gain lean muscle mass and lose body fat over the next 10 weeks during phase 1 of 2011 training. I took my before pictures and put them in a file on the computer to use for comparison. I was disgusted and embarrassed of the pictures. I decided that I can do nothing to change where I am right now, but must focus on where I am going and how I am going to get there.

I am going to use a FST-7 style training program, proper diet, high quality, consistent supplementation, and intense cardio work over the next 10 weeks in order to build the best possible base that I can in preparation for phase 2! I will take advantage of each and every cardio session to listen to Skip La Cour's Champion Mindset audio and soak up as much motivation and affirmations as possible in order to increase my ability to make dramatic improvements to my physique during this time.

2010 posed challenges with my business and personal health. You reach a point of "fight or flight" and I've never been one to take the flight option. I have created within myself a burning desire to do the best that I possibly can in 2011, and I know that if I can stick to my plan and remain motivated then I will be successful!