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MY COMPLETE TRAINING, NUTRITION AND SUPPLEMENT PREPARATION FOR THE 2013 OLYMPIA
ROAD to OLYMPIA
THE
REGIMEN
TRAINING
JAYS PLAYLIST
Music motivates me to get the best workout possible, to keep me going even when I feel out of gas. Ever feel like youre slowing down and that hardcore, blood-pumpin song comes on? This is when music gives me the drive to push it to the limit and crank out that last set. Add some of your adrenalin-boosting tunes to your workout and see the difference it makes. Check out my top 10 workout songs.
hen I step back on the Olympia stage, I dont just want to just equal my size and conditioning from my last Olympia win, I want to bring the best physique ever. Youre going to see a bigger and leaner Jay Cutler than youve ever seen before! Mark my words, I will once again dominate the professional bodybuilding stage. Every workout, from here until next September has been carefully planned out to maximize muscle growth and definition. I have to push myself harder than ever before.
2 Chainz ft. Drake: No Lie Kanye West: All Of The Lights Drake: Crew Love Rick Ross: Ima Boss French Montana ft. Rick Ross, Lil Wayne, Drake: Pop That Linkin Park: Crawling JAY-Z: Big Pimpin Tupac & Dr. Dre: California Love Linkin Park: Papercut The Offspring: Come Out and Play (Keep Em Separated) Pantera: Walk
PLEASE NOTE: All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content of this manual.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.
ince my injury, I wasnt eating or training. Now Im back doing what I love to do. Im in the gym and eating six meals a day during MASS BUILDING and seven meals during PRE-CONTEST prep. I feel great, with no restraints from my bicep injury. But, every day is a progression. Im refocused and excited to get back to the ground roots that got me to the top. You can bet the bank Ill be back on the Olympia Stage in 2013. Buy your tickets now!
MEAL 1
20 Egg Whites 2 Whole Eggs 3 packs of Grits 2 pieces of Ezikiel Toast 8 oz Orange Juice 1 capsule REAL TEST
MEAL 2
10 oz Chicken 2 cups of Rice
MEAL 5 MEAL 3
10 oz Beef 2 cups of Rice
MEAL 6
15 Egg Whites 1 tablespoon Almond Butter
MEAL 4
10 oz Chicken 2 cups Rice 100 gram Carb Drink 1 scoop CHAIN between meals 3 & 4
PRE-WORKOUT
1 scoop PUMP-HD
(Various Sushi /Sashimi) Tuna, Salmon 10 pieces 1 cup Rice Salad 1 scoop BUILD-HD
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ROAD to OLYMPIA
THE
REGIMEN
TRAINING
ROAD to OLYMPIA
TRAINING LOG:
EXERCISE
CHEST
SET 1
10 REPS WEIGHT JAYS WT. 180 Lbs. 225 Lbs.
BODY WT. 280 to 300 Lbs.
TRAINING
TRAINING DAY 1:
CHEST
EXERCISE
INCLINE HAMMER PRESS Flat bench FLYES dips DUMBELL PULLOVER CALF RAISES
(Each Standing & Seated)
SET 2
10 REPS WEIGHT JAYS WT. 270 Lbs. 315 Lbs.
BODY WT. 280 to 300 Lbs.
SET 3
10 REPS WEIGHT JAYS WT. 360 Lbs. 315 Lbs.
BODY WT. 280 to 300 Lbs.
SETS
3 3 3 3 3 3
REPS
10 10 10 10 10 10
INCLINE HAMMER PRESS FLAT BENCH flyes DIPS DUMBELL PULLOVER CALf RAISES
(Each Standing & Seated)
To get that allout intensity and strength each and every workout I take 1 scoop of GO 20 minutes before hitting the gym. - Jay
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As big as my chest is today, this wasnt always the case. When I was younger, my chest was my worst body part. Even today its still the body part that I work the hardest at. My shoulders are enormous and quick to take over on
any pressing motions for my chest. When training chest dont worry about how much weight you use. Become stronger by focusing on your form. Make sure you feel the muscle working. Make each rep burn. Make each rep count. If youre just throwing around a lot of weight it doesnt mean jack.
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ROAD to OLYMPIA
TRAINING DAY 2:
ARMS
EXERCISE
ROPE PRESS DOWNS DIPS FRENCH PRESS CLOSE GRIP BENCH PRESS straight bar pushdowns Barbell curl Preacher curl Alternate dumbbell Hammer curls reverse forearm curls
ARMS
SET 1
10 REPS WEIGHT JAYS WT. 100 Lbs.
BODY WT. 280 to 300 Lbs.
TRAINING
TRAINING LOG:
EXERCISE SETS
3 3 3 3 3 3 3 3 3 3
BUILD-HD is the only anabolic formula of this nature that utilizes the brains function to enhance exercise performance and muscle mass. With BUILD-HD there is no loading, no sugars and no maltodextrins just one scoop of pure Muscle-in-a-Bottle.
SET 2
10 REPS WEIGHT JAYS WT. 130 Lbs.
BODY WT. 280 to 300 Lbs.
SET 3
10 REPS WEIGHT JAYS WT. 150 Lbs.
BODY WT. 280 to 300 Lbs.
REPS
10 10 10 10 10 10 10 10 10 10
ROPE PRESS DOWNS DIPS FRENCH PRESS CLOSE GRIP BENCH PRESS straight bar pushdowns Barbell curl Preacher curl Alternate dumbbell Hammer curls reverse forearm curls
65 Lbs. 185 Lbs. 120 Lbs. 95 Lbs. 85 Lbs. 45 Lbs. 65 Lbs. 85 Lbs.
85 Lbs. 225 Lbs. 150 Lbs. 115 Lbs. 105 Lbs. 55 Lbs. 65 Lbs. 105 Lbs.
105 Lbs. 245 Lbs. 180 Lbs. 135 Lbs. 125 Lbs. 65 Lbs. 65 Lbs. 105 Lbs.
The absolute highest quality creatine is an essential part of my supplement program. BUILD-HD utilizes the most well researched creatine on the planet. - Jay
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What does everyone want? Massive arms! Arms are everyones favorite muscle. When training your arms, you want to get good full range of motion. Dont swing the weights. Feel the muscle stretch at the bottom and then get that extra squeeze at full contraction. Again, feel the muscle. The good news is getting bigger arms can be very simple as long as you understand proper bodybuilding training principles.
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ROAD to OLYMPIA
TRAINING DAY 3:
BACK
EXERCISE
REVERSE GRIP PULL DOWNS ONE ARM DUMBBELL ROWS T BAR ROWS BENT OVER BARBELL ROWS SEATED CABLE ROWS
(Every other week add 4 sets)
BACK
SET 2
10 REPS WEIGHT JAYS WT. 220 Lbs. 140 Lbs. 180 Lbs. 315 Lbs. 250 Lbs. 315 Lbs. 150 Lbs. 200 Lbs.
TRAINING
TRAINING LOG:
SET 3
10 REPS WEIGHT JAYS WT. 250 Lbs. 160 Lbs. 225 Lbs. 365 Lbs. 275 Lbs. 315 Lbs. 150 Lbs.
SET 1 EXERCISE
10 REPS WEIGHT JAYS WT.
SET 4
10 REPS WEIGHT JAYS WT. 300 Lbs. 180 Lbs. 270 Lbs.
SETS
4 4 4 3 3 4 3
REPS
10 10 10 10 10 10 10
To put on as much muscle as possible your testosterone levels need to be at their peak. I take REAL TEST in the morning with my first meal. - Jay
DEADLIFTS
SEATED CABLE ROWS 250 Lbs. deadlifts 225 Lbs. (Every other week)
130 Lbs. hyper extensions
HYPER EXTENSIONS
When I train my back, I hit every muscle from several angles. It is important though to work all areas of the back when strength training, including your upper and lower back. Many people just focus on the lats and ignore the rest. A good complete back routine will add a lot of overall muscle mass to your upper body as well as giving you that V shape. I suggest using a belt and wrist wraps during this workout because the sheer volume of work performed will probably wear out your grip long before youve finish the workout.
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ROAD to OLYMPIA
TRAINING DAY 4:
shoulders
EXERCISE
SEATED SIDE LATERALS DUMBBELL PRESSES FRONT RAISES WITH BARBELL BEHIND THE BACK CABLE LATERALS REAR CABLE LATERALS DUMBBELL SHRUGS
SHOULDERS
SET 3
WEIGHT JAYS WT. 10 REPS 45 Lbs. 125 Lbs. 120 Lbs. 60 Lbs. 55 Lbs. 55 Lbs. 140 Lbs. 50 Lbs. 150 Lbs. 135 Lbs. 70 Lbs. 60 Lbs. 55 Lbs. 160 Lbs.
TRAINING
TRAINING LOG:
SET 1 SETS
6
SET 2
WEIGHT JAYS WT. 40 Lbs. 100 Lbs. 100 Lbs. 55 Lbs. 50 Lbs. 50 Lbs. 120 Lbs. 10 REPS
SET 4
WEIGHT JAYS WT. 10 REPS 55 Lbs. 150 Lbs.
SET 5
WEIGHT JAYS WT. 10 REPS 60 Lbs.
SET 6
WEIGHT JAYS WT. 10 REPS WEIGHT JAYS WT. 65 Lbs.
REPS
10
10 REPS
4 10 3 10
3 10 10
Amino acids are a critical part of building more muscle. I take a scoop of CHAIN right before my workout and another right after. Jay
3 10 6 10
160 Lbs.
160 Lbs.
160 Lbs.
Massive delts are a critical bodypart in shaping a well-rounded and wellproportioned physique. Its never a good idea to perform shoulder and chest or back workouts together. When you train your shoulders, your chest and back muscles get a little worked up, So save your back and chest exercises for another day and just focus on shoulders today.
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ROAD to OLYMPIA
TRAINING DAY 5:
LEGS
EXERCISE
LYING LEG CURLS SEATED LEG CURLS ONE LEG CURLS STIFF LEGGED DEADS LEG EXTENSIONS LEG PRESS HACK SQUATS FRONT SQUATS LUNGES LEG EXTENSIONS
LEGS
SET 1
10 REPS WEIGHT JAYS WT. 100 Lbs. 120 Lbs. 100 Lbs. 135 Lbs. 100 Lbs. 10 PLATES 6 PLATES 135 Lbs.
TRAINING
TRAINING log:
EXERCISE SETS
4 3 3 3 2 4 4 4 3 4
SET 2
10 REPS WEIGHT JAYS WT. 140 Lbs. 140 Lbs. 120 Lbs. 185 Lbs. 120 Lbs. 12 PLATES 8 PLATES 225 Lbs.
SET 3
10 REPS WEIGHT JAYS WT. 160 Lbs. 150 Lbs. 120 Lbs. 225 Lbs.
SET 4
10 REPS WEIGHT JAYS WT. 180 Lbs.
REPS
10 10 10 10 10 10 10 10 10 10
LYING LEG CURLS SEATED LEG CURLS ONE LEG CURLS STIFF LEGGED DEADS LEG EXTENSIONS LEG PRESS HACK SQUATS FRONT SQUATS
As I get closer to the Olympia Im going to have to start peeling off the fat. Besides my food intake and cardio, Im going to rely on STIM 10. This is an extremely powerful fat burner. - Jay
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I see too many people pussyfooting around on leg days, or just completely forgetting this workout entirely. Truly test yourself on leg days. I want you to know what it feels like to have big ass legs with cross striations and road map veins running through them. Legs are a critical part of the complete bodybuilding experience.
he Mr. Olympia is the pinnacle, or Superbowl if you will, of bodybuilding. Preparing for the 2013 Olympia is serious business and I treat it as such. Its literally my job to be the best physique on stage the biggest, the leanest and most symmetrical. Just like a tradesman would buy the very best tools to work with, I have to buy the absolute best supplements. They are an equally important part of my regimen as are my training and nutrition routines. I cant put just any ol supplements in my body. If I want to be the best I have to use the best. Below are the supplements that Im currently using to bring the best physique youve ever seen to the Olympia stage. Im in it to win it! Kill it!
MEAL 1
20 Egg Whites 3 packs Grits Black Coffee
MEAL 2
12 oz steak 12 oz sweet potato
MEAL 3
16 oz fish 1.5 cups rice
MEAL 5 MEAL 4
16 oz fish 10 oz sweet potato 1 scoop of CHAIN (Silk Amino Acids/ Muscle Recovery from EXT Sports) immediately after workout 16 oz fish 10 oz sweet potato 1 scoop of BUILD-HD (Neurocognitivebased Creatine from BPI SPORTS) immediately after workout
MEAL 7 MEAL 6
16 oz fish 1 cup rice 12 oz steak
1 scoop of GO (Performance Pre-workout from EXT SPORTS) 15-20 minutes prior to workout.
DIET TIP
Never miss a meal or skip cardio; both are indispensable after absolute conditioning.
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Clearly supplements should never replace food, but every part of life needs supplementation.
A person needs quality whole foods the same way a car needs gas to run. But that car also needs oil changes, air filter replacements and other fine tuning, especially if you want your car to out perform the other cars on the road. Proper, quality supplementation allows a person the chance to improve performance in much the same way. This is how I treat my body. Ive been in this for a long time. I remember my first national show was the Teen and Collegiate Nationals back in 1993. Ive seen a lot of nutrition fads come and go, a lot of supplements and supplement companies make noise and then vanish faster than they appeared. But there are some things that last -- supplementing with creatine, amino acids, protein, thermogenics, etc. has helped me invaluably in the last 20-plus years. And done the same for just about every bodybuilder I know. I wouldnt be where I am today without nutritional supplements -- no pro would.
This unbelievable muscle building, strength conditioning, recovery formula serves as the standard for the ultimate athlete. Experience this exact Sequenced Composition and Precise Ratio for optimal pro-anabolic results!
OTHER PRODUCTS
REAL TEST
Muscle Growth* Androgenic* Male Performance* Increased Strength*
STIM 10
Appetite Control* Energy* CNS Stimulant* Boost Metabolism*
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
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get bigger,
harder and leaner
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ow that Im booked overseas and throughout the US on my mobile mansion tour, Ill be hitting tradeshows, retail stores and distributors. I never know what each day will bring, and my schedule is all mapped out through next year. To be ready for the Olympia in 2013, I need to start prepping... theres no time to lay low now! As I travel city-tocity, I have a full kitchen, personal chef and my trainers with me on the road so I ensure I eat right and train hard. Personally, I hate hotels with my tour bus, I pretty much have my own mobile mansion. I can pack the things I need and have them right there with me as I go from location to location. Im able to eat as if I was at home; I can prep, cook and store all my food, including my supplements, right
there with me on the bus. This way Im able to still eat healthy and consistently as I prep for my comeback. The tour bus also works as a private meeting place while on the go and, of course, its great for resting up so I can train hard during the day. All of this isnt possible when you are flying all the time going from airport to airport or traveling in a car. I dont have to deal with the headache of delayed flights, renting cars, packing, and unpacking, every other day. My mobile mansion is just like living in the comfort of my own home. I try to keep things as simple as possible with zero distractions while training to take back my title and this is the perfect way.
WHERES JAY?
Scan here to see Jays next stop on his Mobile Mansion Tour
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
When combined with a proper exercise and nutrition regimen. Statements based on early-stage independent 3rd party in vivo and / or in vitro model scientific research data findings for individual ingredients.