VITAL STATS Name: Jon Hazard E-mail: jonhazardfitness@yahoo.com Age: 25 Where: Manhattan Beach, California Height: 6' Weight: 225 Lbs., Contest: 175 Lbs. Years Bodybuilding: 2 Favorite Bodypart: Back Favorite Exercise: T-Bar Rows Favorite Supplements: Creatine, Glutamine, BCAA's, & Protein Powder

How Did You Get Started?

I got started lifting weights when I was a freshman in high school for football.

What Workout Plan Worked Best For You?

Sample Workout Plan:

My workout plan is:

Back:

I always do 2-3 rows and 1-2 pulldowns. I deadlift or rack deadlift every 2-4 weeks depending on how I feel.

I do every exercise in the 6-15 rep range but sometimes I'll go as high as 25 and as low as 2. I do 3-6 working sets for all exercises as well. I will also add in hammer rows and pulldowns every 3rd back workout.

Sample Back Workout 1:

• 1 arm dumbbell rows pyramiding up each time by 5 or 10 lbs.
• Bent over rows
• Wide grip lat pulldowns
• Narrow grip pulldowns

Click Here For A Printable Log Of Sample Back Workout 1.

Sample Back Workout 2:

• T-bar rows in the corner with 35lb. Plates going up a plate each set
• Seated cable rows
• Narrow grip pulldowns
• Wide grip pullups (weighted)

Click Here For A Printable Log Of Sample Back Workout 2.

Chest:

For chest I only do 3 movements - 2 presses and either a fly or weighted dips.

Sample Chest Workout 1:

• Incline barbell
• Flat bench dumbbell
• Incline flye's

Click Here For A Printable Log Of Sample Chest Workout 1.

Sample Chest Workout 2:

• Incline dumbbell
• Flat bench barbell
• Weighted dips going starting with a plate and going up to as many as 3 plates

Click Here For A Printable Log Of Sample Chest Workout 2.

Legs:

For legs I do 3 movements for quads and 2-3 for hamstrings depending on how I feel. I will go up to as many as 50 reps for exercises like leg press or leg extensions where precontest I'll do a 100 rep set at the end of the workout.

Sample Leg Workout 1:

• Barbell squat for 6 working sets pyramiding weight
• Leg press usually going for 25 reps, 20, 15, 10-12, 6-10. I do 2 rest pauses every set of leg press every time.
• If I don't warm-up or pre-exhaust with leg extensions I do them last. I point my toes up the whole time and rep out as many as I can this will be anywhere from 8 to 30 reps. I'll do a triple drop set on my last set or sometimes as many drops as it takes to get 25 reps.

Click Here For A Printable Log Of Sample Leg Workout 1.

Sample Leg Workout 2:

• Hack Squats
• Barbell lunges
• Leg extensions
• Hamstrings:
  For hamstrings I do stiff-legged deadlifts for 6 sets going as low as 2-3 reps on the last set just because I like to go heavy with these. I'll follow these up with either single leg hamstring curls or lying hamstring curls, then do seated hamstring curls.

Click Here For A Printable Log Of Workout 2.

I always take a day off after legs. I usually go 2-4 days on with 1 day of rest. In the off-season I do no cardio until I can't get through my workouts, then I start doing 10 minutes after the weights just to keep my heart and lungs strong enough to finish the workout.

Shoulders:

Lateral raises (either seated or standing): I do a drop set at the end of the last set for these and sometimes I superset these with dumbbell front raises or rear delt fly's. Pre-contest I do a tri-set with all 3 exercises.

Seated dumbbell press or behind the neck press with a barbell. People say that this is bad for you but I haven't gotten injured yet and they feel great.

Either upright rows if I still have energy or rear delt flye's with the machine, cables, or dumbbells. I do rear delt flye's with a different angle with the cables every time I do them.

For example:
I'll do them from the bottom standing up or at the bottom bent over. Then I'll do them pulling straight back and pulling from the top the next time I do them. I constantly mix up every exercise so I'm not bored out of my gord in the gym and to work the muscle in different angles.

I don't shrug because my traps are already big. I believe that traps are like calves and abs - you either have them or you don't genetically. Plus if you know how to pose you can blow your traps out anyway.

Click Here For A Printable Log Of Shoulders Workout.

Arms:

I mainly go on instinct for arms. Sometimes they have they're own day and sometimes I'll do them together. Sometimes I superset them, and sometimes I giant set them. Sometimes if I have juice in the tank I'll do triceps with either shoulders or chest and I'll do biceps with back. It all depends on what my body is telling me. I may even come back in the afternoon after a chest or back workout and do biceps or triceps but my rep range and number of exercises are usually the same.

Arms Workout:

• Biceps:
  Preacher curls or 21's, or barbell curls
  Alternating dumbbell curls (seated or standing): I alternate these every arm workout
  Concentration curls or rope hammer curls with the cable

Sometimes I will superset dumbbell hammer curls with the dumbbell curls. I alternate between inside and outside grip for preacher curls and barbell curls. I'll also reverse curls once a month.

• Triceps:
  Either weighted dips, close grip bench or skull crushers superset with close grip bench (I'll go as high up to 15-25 reps for close grip bench after skull crushers
  Seated or standing overhead dumbbell extensions
  Rope pushdowns (triple drop set the last set and do a 5 second static hold for the last 5 reps)

Click Here For A Printable Log Of Arms Workout.

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What Nutrition Plan Has Worked Best For You?

The off-season nutrition plan that works best for me is keeping it clean with carbs such as brown or wild rice, sweet potatoes or yams, quinoa, grits, whole wheat couscous, whole grain tortillas, whole grain pasta, and oatmeal. I eat all kinds of fruit but I especially like watermelon and bananas. I will eat a whole water melon every day in the summertime if I'm not pre-contest. I don't eat as many greens as I should in the off season but I still eat bok choy, and chard when I can.

As far as protein I eat lean steak (top round, flank, buffalo), turkey and chicken breast and fatty fish like salmon. I eat a lot of shrimp and scallops in the off-season too. I also get protein from Power Peanut Butter, cottage cheese, milk, and egg whites.

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Off-season I eat around 5-6000 calories a day. This seems like a lot but my body can handle a lot of carbs and my metabolism is really fast. Even if I get out of shape I know my body isn't supposed to be that way so the second I start doing any cardio and eating clean I drop weight very quickly.

Pre-contest I cycle my carbs going as high as 500 and as low as 50, and 0 carbs when I carb deplete the Monday, Tuesday, and Wednesday before a show. Depending on how I look I'll do 1 high carb day of 300-450g. And 2 low days of 150g. If I'm coming in shape too fast I'll back off my cardio and do 2 high carb days followed by one low day. Pre-contest I stick with oatmeal, yams, and brown rice cakes for starches. I eat broccoli, green beans, and asparagus for vegetables. My protein sources are egg whites, turkey, chicken, lean steak, and fish. My favorite fish is orange roughy, flounder, and sole.

One of my dieting secrets is I take a cup of cooked oats and mix it with 8 egg whites and a 20g. Scoop of either vanilla, strawberry, or chocolate protein powder and I blend it up in a blender. I get 3 pans really hot and spray olive oil pam spray on the pans and I'll make 3 large pancakes out of the mix. Another thing I do is I take puffed rice cereal and make a rice pudding out of it with protein powder and water.

What Supplements Have Given You The Greatest Gains?

The supplements that have given me the greatest gains are Apex max volumizer, BCAA's, L-glutamine powder, protein powder, and methoxybolic.

Why Do You Love Bodybuilding?

I love bodybuilding because everything about it is positive. You can really find out a lot about yourself and how disciplined you are by bodybuilding.

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What Are Your Future Bodybuilding Plans?

My future bodybuilding plans is to put on 15-25 lbs. Of muscle and go up 1 or 2 weight classes but remain in the same condition. I'm planning on taking 6 months off between shows and doing maybe 2-4 a year.

What One Tip Would You Give Other Bodybuilders?

Listen and learn from older, smarter, in shape people and don't be afraid to ask questions or try new things. Be in tune with your body and see how it responds to everything you try. While dieting always give in to your cravings but have the healthy version of what you want.

Who Are Your Favorite Bodybuilders?

My favorite bodybuilders are Melvin Anthony, Arnold Schwarzenegger, Aaron Baker, Shawn Ray, Chris Cormier, and Will Harris. Every one whose personality matches there physique I like.

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