Building High-Performance Muscle™
Reactive Pump Training
 
Justin Negrete's Reactive Pump Training
 

Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Back

1) smith machine rows

sets of 12 to warm up
then 4 x 8, around 180lbs

2) Wide Grip Pulldown
4 sets of 8,

3) DB Deadstop Row
150lbs DB x 3 sets of 8

4) Straight Arm pulldowns 3 sets of 12

5) Deadlift

135x5
225x5
275x5
315 x 3
375 x 3
415 x 1

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

28 weeks out here, weight is 182 in the morning.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

fixed the images from being rotated, sorry.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

fixed the images from being rotated, sorry.

Again, 182 here, 28 weeks out from June 7th Titans Open in Racine, WI

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ryan87gn
Level 1

Join date: Jul 2013
Location:
Posts: 3

Justin, do you squat with a suit anymore, or all raw? Your progress is very impressive. I have always had a hard time gaining weight, seems as though you have it figured out. Looking great, congrats on all of your progress, very inspirational! Ryan

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

@Ryan87gn: To answer your questions:

- i have never squatted in a suit,m its always been with a belt and some knee sleeves to keep my knees warm.
- If your having a hard time gaining weight... eat more. If that doesnt seem to work, hire a coach to help you. also look at other factors such as

- sleep
-stress
-job

its all in your control.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1205

Hey man. What's your training split and philosophy looking like now during your off-season? I see that a few weeks ago you did a MD-style Chest / Shoulder workout but then the following week you did a CT-style Chest Layer System workout.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Dan, my training split is identical in off season and pre season.

-chest/shoulders
-back
-legs
-arms

HOWEVER.

during off season i will add 1-2 sessions a week depending how i feel, since i have more calories going in.

these sessions are either.

- another arms session
- a chest layer system
- a high pull layer system

But sometimes i just do the 4 main sessions a week. they are really hard sessions... the supplemental sessions are quicker and focus more on strength rather than volume.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Chest

1) Slight incline DB press, dont lock out fully, deep stretch
worked up to 105's x 8

2) Incline BB press
worked up to 185 x 10

3) Hammer Press with doubled over red bands
5x5 with a plate per side, increase this next week

4) Cable Cross overs with a hard flex at peak, then 6 partials at peak
3 x 12

5) rear delt machine
x25,x20,x15,12, 1.5 minutes rest between, add weight

6) slight bent over laterals
4 x 10

7) double front raises, hold at top for a count
4 x 10

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

BACK

1) Up the stack DB Rows
worked up the stack to 110's
Doing 10 reps a hand, probably did 8 sets

2) Neutral Grip Pulldowns - big stretch
4 sets of 8

3) DB Pullovers
3 sets 12

4) Barbell Single Arm Row - 4 sets 8

5) Deadlifts (sumo)
135 x 5
225 x 5
315 x 5
405 x 3
425 x 3
445 x 1 *All time PR

i have another 10lbs in me for sure, try for that next week.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Photo by Jeremy Blumel

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bilski
Level 5

Join date: Oct 2002
Location: Indiana, USA
Posts: 374

Justin Negrete wrote:
Photo by Jeremy Blumel



Kick Ass Photo....

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Legs

1) Leg Curls

- 5 sets 8 (120lbs stack)

2) Squats

-135 x 10
-185 x 10
-225 x 10
-275 x 10

3) Leg Press

- 5 sets 10 (i think 7 pps)

4) Hack Squat 1.5s

- 3 sets 8 (i think only 3 pps)

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1567

Hey Justin,

First of all, that last photo is insane. Tip o' the cap to Jeremy. You were shredded and he turned you transparent.

Just dropping by to check in on what you are pursuing these days...are you shooting for another competition in June?

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Good to hear from you!

Yes, planning on a may AND june competition (3 weeks apart) and if im gonna go through a prep, mind as well do 2 shows.

off season time right now! 22 weeks out.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

...

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

181.4 here

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

181.4lbs

22 weeks out in these images.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Some updates to the log

Today we did Legs



1) Lying leg curls - worked up the stack doing sets of 8

2) squats - 135 x 10, 185 x 10, 225 x 10, 275 x 10, 315 x 10

3) Leg press (close stance)
5 sets of 10

4) hack squat 1.5s
3 sets 8

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climbon
Level 4

Join date: May 2004
Location: South Carolina, USA
Posts: 248

Congrats on the previous show. I have been looking through your log and had a question. What did you do to deal with looking watery? Did you manipulate carbs? Increase water consumption?

Good luck on the upcoming shows and I enjoyed Ghosts.

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katzenburgler
Level 3

Join date: Sep 2013
Location:
Posts: 23

hey mate love the progress! what program did you utilise with shelby; was it a diet only program that you used with the reactive pump or strength/ diet program combined?

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1205

How's your training, weight and off-season progress coming along?

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Dan... personal issues and life is taking the brunt of my attention right now.

I am still training but im not competing.

I did just order micro PA to see how that works.

Suffice to say I'm in "coasting" mode right now. I go to the gym 3-4 times a week, all business, don't care about numbers, and leave. i don't think about it when I'm not there.

Thanks for asking though.

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Justin Negrete
Level 100

Join date: Jan 2008
Location: Wisconsin, USA
Posts: 960

Decided to do a May show anyway... started yesterday with Shelby again.

- 14 weeks out.

My wife is due with our first baby (its a girl) around March 19th.

- 5 weeks out

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1205

Justin Negrete wrote:
Decided to do a May show anyway... started yesterday with Shelby again.

- 14 weeks out.

My wife is due with our first baby (its a girl) around March 19th.

- 5 weeks out



Glad to hear it. Good luck with the prep and the baby. Keep us in the loop, Justin.

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