Road to #incredible #precontest

8 months ago I set out on a journey to be #incredible. This offseason was nothing but easy: money, school, injuries, health…but by God’s grace I made it! Put on 30lbs during my 6 weeks of road to Swole. These past 6 weeks on the road to #incredible have been even more challenging…life gets hard on reduced calories. I’ve been hurt: left knee, shoulder, flu,hip, and this week right knee; but by God’s grace I pushed through!

There have been times these past two weeks specifically that I have not wanted to get out of bed; let alone get it in at the Gym…but IM HUNGRY, to accomplish my goal—getting my pro card and getting my place in History as the greatest Mr. Olympia ever! This week life gets harder: reduced calories=reduced energy, less water=less strength, it’s going to be one heck of a week; but I’m HUNGRY, and with God with me and my team around me this Saturday I’ll be incredible; walk away as a National Qualified champ! Bring on the challenges this week, I’m ready! #phenom

This season I’m coming in 25lbs heavier, moved up two weight classes and coming in larger and more ripped then ever before!
Below Are the weekly progress pics leading up to #incredible

Road to #swole March 15-April 25

Week 1

Week 2

Week 3

Week 4

Week 5 (pre contest)

Week 6 (Incredible) ..check back next week!

Road 2 #incredible: 3 weeks out update

Almost there! Every week leading up has been a challenge…this week may have been the hardest—depleted of energy on Tuesday…but CONQUERED!!!

End of week report 2 weeks out
Weight 167

Health
Energy tanked Tuesday; depleted Thursday—cut workout short

Mood: much more irritable this week.

Short term memory still an issue

Shoulders spaz at random times 4 no reason

If health is still bad I’m going to re-feed Sunday as well…not with fun carbs; but with lots of protein and sushi…trade off is NO added food for the week

Sleeping was a lot Harder this week

Physique
Weight 167/8
Bf 5/6
Minus puffyness I think I’m coming in more vascular then ever (hard to measure due to playing with carbs right now)

From comparison pics of last week and this week there’s a major difference in leanness

Training
Strength: still strong but as strong from last week
Energy: horrible…I’m just throwing myself through the motions..hoping this weekend will fix it

Injuries
None

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Road to #incredible 4 weeks out update

Really turning it up one week at a time. Here on out till the show you can read weekly reports on how I’m doing!

4 weeks out report

Health
Overall I feel good.
Felt good through week; Friday my work ethic forced me through—strength and energy tanked during evening session—Saturday sucked because of it

I think if I eat just a little more on Sunday I should be good. I’m adding n 2 more meals 2morrow
IHOP at midnight (all u can eat pancakes) bww BBQ bacon burger and ultimate nachos, Golden Corral yogurt pizza and maybe a Chinese buffet as well

I’m a bit more moody then I have been throughout the diet…no drastic boughts of anger but getting frustrated quicker..but I’m controlling it—no one else who I I’m n contact with notices any differences in mood, Ive asked around.

Sleeping is alright…most of the time i can fall asleep and stay asleep but when I’m up I’m up..and I can’t dose off for naps

Struggling with short term memory

Training
Felt good this week—went from being good (mon-wed) sleepy (Thursday-Friday morning) exhausted Friday evening on..I think the really heavy hard training tanks energy wise wed evening/Thursday morning.

Still pretty strong; specifically mon and Tuesday deadlift where hard this week had to restart on the weights after I hit 415..I.e I’d get 3 or 4 and fail and have to get my composure up to go again

Physique
In general I’m still really full looking
I’m still leaning up; and weighing the same at 169/70 Monday I saw a vein going down my obliques! I look best in the am as soon as I wake up and go down hill during the day.

My body today I think looks flat but that’s because I’m holding on a lot of water; as well as my body is depleted from last night.

#phenom

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May 12 Road to #Incredible 5 weeks out recap

May 9th road to #incredible: back

Morning session was tough, I was exhausted, but i got it done! Round 2 just as bad…still conquered! I came down with a head cold this afternoon—it’s the end of the semester so I’ve been running around like a chicken with its head cut off….all that running and no sleeping caught up with me lol. I dominated quick fast and in a hurry so I can get home and fight another day! Usually I would fight threw…but because I have such low bodyfat now; my body wouldn’t recover—down side to show prep…have to play it safe..i got a good pump though!

Came in with a stuffy head. Cut it short after an hr so I could get sleep. Still strong; just lacking n energy

Shrugs 5×8 (nautilus)
585,585,585,585,
Bent rows 5×8
135,185,185,205,
Rhomboid pulls 5×8
405,585,585,
4×12 of all different angles
Rear delt fly (mini pump)
85—-
Wide grip lat pull downs (mini pump)
85—-
Single arm cable row mini pump/v neck cable row
30/85

#phenom
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40/100

May 8th road to #incredible shoulders pt 2

Didn’t fall asleep during break…I was dragging through entire workout. Overall I’m ok

As I said yesterday….sleep is Oober important!!!! In between my sessions I take 5hrs off—this is needed so my body can be fully recovered…in the offseason—when I have food in me I’m good to go in 30 min…but my body just recovers super quick. In contest time, I’m fighting for survival so I NEED rest to be able to hit it hard again the next time around.

Well went home exhausted, ate my supper and then couldn’t fall asleep ha ha so….round 2 was hard. But i still conquered!

4×10 wide,regular,close
185,205,225,245
Cable lateral and rear raises 4×20
Lateral:15,20,25,20
Rear:25,30,20,
Upright rows on smith machine 6×20 change grips
45,65
Kelso shrugs 4×20
50,60,70,80
Tricep pressdowns 8×15 change grips every time
35,50 (arm got so pumped I had to wait until the spazim ended to go home)
#phenom

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May 8th: road to #incredible session 1

I train twice a day. The 1st session is mostly heavy intensity work and the 2nd is shaping. I’ll post the workouts for pt 1. Later at night I’ll post for session 2, a picture from training and give an account for the day

Feel good, got tired…no where Near dead, just tired. I’m good

Deadlift 5×8
365,395,405,425,445
Bent rows 8×8 heavy with good form
Normal grip: 185,205,205,225
Reverse grip:185,185,205,
Standing shoulder press 5×8
205,225,225,245,
DB press 4×8
70,80,90,100
Lateral DB raises 8×8
20,25,30,30
35,35,40,40
rear raises 5×8
50,60,65,70,80
Uprightrows 6×8 close grip
95,95,95
105,105,115

Road to #Incredible

It’s been a long LONG journey…but I’m finally in contest prep for my 2nd season—VERY EXCITED!!!

Last season by God’s grace I accomplished a lot! 3 shows, 3 top 5 placings!

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Coming into the offseason I got a coach and we discussed doing two things right off the bat…me taking 2 weeks off—hard to do, but very needed!!! (Competing is hard, VERY HARD on the body and the 2 wks off where so my body could recuperate)

After two weeks, off I came back at 174lbs 30lb difference from my competition weight (Water weight) in November—this may have been the hardest challenge for me, because I had to let go of all the hard work I put in…or at least I felt that way, it was hard to look in the mirror for a while ( Bodybuilding is a constant mental challenge, and you learn to love the inner you because of how it is a constant fluctuation of body image…but still the main goal is to be huge and shredded; but to get huge but to get there, you have to accept that shredded is for moments, not for a lifetime because you can’t progress staying shredded.)

The goals for my offseason where to work on my V taper and build my legs up more. My offseason was cut kinda short so we could do a “pre season” show…really I think my coach was trying to toughen me up lol

I didn’t take 1st in my last show, not because I didn’t look great, but because I punked out on stage…shows are won and lost by confidence!
the focus of the show was more stage experience and to add to my confidence! We didn’t go full force to this show,but I still got 3rd place!

After this show again I took 1 week off to recover and then when I returned to the gym coach said 1 goal—get swole!!! So for 6 weeks that’s what we focused on. Coach said that by the end I would be the thickest, largest and strongest I’ve ever been.

The picture on the left is 7 weeks ago…I was 155lbs and the picture on the right was two weeks ago, 180lbs!!!!
Some of the high lights:
deadlift started at 425 6 wks later 455 for 5
Squat: 275 6 wks later 330 for 10
Bench 295 6 wks later 365
Standing shoulder press 235 6 wks later 295!

So I say mission accomplished! So…the question is how’d I do it right? There are different ways to accomplish this, we went with the Maximum Intensity approach…I went all out for exercise schemes of 5×8 -10×10 when I was done with a set I was exhausted…and needed a 5 min break before I could go again; when I was done after a training session all I had energy to do was sleep and eat!!! That’s how you grow, train hard, sleep and eat!!!

Currently I’m in week 2 of contest prep

The goal now is to tighten up all that mass!!!! My diet is aggressive, and training isn’t changing much…heavy in the morning and shaping at night—it’s a mixed bag. Heavy weight keeps my muscles full, while the evening shaping sessions help make my muscles look detailed.

I’ve learned a ton these past 20 some weeks, but here are the highlights…there basic, but the most important
High light Lessons learned over the offseason:
You don’t have to lift heavy to get huge—even though I lift heavy I focus on stretching and squeezing more then the weight

Sleep is Oober important, can’t grow without rest…

I’m looking to come in the best I’ve ever looked, follow me to #incredible on June 8th!
#phenom

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Got a fitness question? Message me on FB and I’ll answer it here on my blog on Saturday!

Week 3 #Road2Swole update

This past week on the #road2swole was incredible! Training has been progressing along really well—I literally set new personal records (PR’s) in every exercise!!! When I say break…what I really mean is I shattered them!!! Just some high light lifts: dead lifted 585, standing shoulder press 295, front squat 275…benched 355…was off to set a new record prior an injury to my shoulder. Coach said I will be the biggest and strongest I have ever been…and he’s right—I’m donkey king strong…and I’m also up 20lbs since we started this journey! When I graduated college moved to New Orleans and started training I was 183lbs..but I looked this kik

The pic above is my very first progress pic ever.

Friday I weighed in at 175. But looked like this in Monday

Not in anyway contest shape…but still very lean in comparison and being 20lbs more now then when I was on stage…my conditioning shows that I have added more muscle then fat in this past month…Ikr MONTH!!!

The road to swole only has 3 weeks left and then it’ll be time to head on the road to Incredible…diet season is coming up!!!!

Stay tuned because in 3 weeks my Pr guy Josh will be posting daily updates on my progress!

#phenom
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If your interested in more news, local sponsorship, about me and Tyrone Jonson fitness contact my PR agent
Josh McDonald

Tyronejohnsonfitnesspr@gmail.com

Interested in sponsorship or endorsement contact my Agent
Ryan

Ramasuermanagement@yahoo.com

This is what 20lb difference is…my clothes that I just bought done fit
#road2swole

Road 2 Swole: Tuesday April 9th: chest, arms

From time to time i suffer from insomnia ….annoying is a understatement dealing with it—it literally ruins my entire day!!! Today I did well in both session, beating prior records…but I’m leaving the gym fired up because I know…I expect better from myself!!!! Hoping tonight I finally get some shit eye so I can come back and dominate!

Due to the lack of sleep last night I went lighter so i didnt hurt myself—tiredness + heavyweight= taxed nervous system!!!! so I went easier using lighter weight

Incline bench 6×10
175,205,225
245,275,265
Incline neck 4×10
135,155,205,225
Incline db 5×10
90,100—
Straight bar 4×10(moved to 2nd session)
85,90

Same rep range as earlier
Flat bench same 6×10
275,295,315,
335,355(bar wouldn’t stay steady)315

Pec dec same as neck 4×10
200,200,200,200
Flat flys 5×10
20,30,40,50,
Straight bar curls 4×10
85,90,85,105
Incline db curls 4×10
30,40,45,50

#Phenom

I’m going to come back stronger tomorrow and the coming weeks!!! Follow me on my progress on the road to SWOLE!

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For information, booking,info and if you live in Tennessee, Georgia,Virginia, Alabama are and interested in local sponsorship contact my PR agent
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For sponsorship and endorsements contact my Agent
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Again thank you so much for all your support
Tyrone