Jay Manual

7/28/2019 Jay Manual

http://slidepdf.com/reader/full/jay-manual 1/17

ROAD TO REDEMPTI

MY COMP TRAINING, NUTRI

AND SUPPLEMPREPARATION FOR

2013 OLYMP“





ou’re probably wondering

where I’ve been and what I’ve been

doing, but wonder no more because

I’M BACK!! Laying low has allowed

me to take some time and evaluate

what comes next. And as I’m sure you

all know, I needed some time to let my

biceps heal. I was pretty banged up the

last time you guys saw me ront and center.

This time o has given me the opportunity to

develop a game plan that best suits me and all

o the people who have supported me over the

years. I’ve been doing this a long time, and I

ain’t going anywhere.

I’m 100% healed and ready to get

back on that stage at the 2013

Olympia and kick some ass! I’ve

made history once being the rst

ever to win back the Mr. O title

in 2009, and I’m ready to shock

the bodybuilding world again. I’ve

always been the underdog, but i

anyone can take the title back a

second time, I’m the man - thanks

to the support o my ans who have

been with me since the beginning.

I want to reach out to all o you

and show the inner workings o

how I do what I do best without

sugarcoating it. This manual is

my way o letting you all in on

my journey to becoming a 5x Mr.

Olympia Winner with my training

regimen, meal plans, and tips and

tricks, along with details o my mobile

mansion tour. Who knows...maybe I’ll

be in your city soon!

I want to send out a special

thank you to BPI and EXT

SPORTS. With their support

and powerhouse products,

I’m able to make all this

happen.

RECAPTURINGTHE TITLE

PHOTOGRAPHERS: JASON ELLIS AND PER BERNAL



2 Chainz ft. Drake: No Lie

Kanye West: All O The Lights

Drake: Crew Love

Rick Ross: I’ma Boss

French Montana ft. Rick Ross,Lil Wayne, Drake: Pop That

Linkin Park: Crawling

JAY-Z: Big Pimpin’

Tupac & Dr. Dre: Caliornia Love

Linkin Park: Papercut

The Offspring: Come Out and Play (Keep ’Em Separated)

Pantera: Walk

JAY’S PLAYLIST THE

REGIMENROAD to

OLYMPIA

T R A IN IN G

When I step back on the Olympia stage, I don’t just want to just equal my size and

conditioning rom my last Olympia win, I want to bring the best physique ever. You’re

going to see a bigger and leaner Jay Cutler than you’ve ever seen beore! Mark my

words, I will once again dominate the proessional bodybuilding stage. Every workout,

rom here until next September has been careully planned out to maximize muscle

growth and denition. I have to push mysel harder than ever beore.

Music motivates me to get the best workout

possible, to keep me going even when I eel out

o gas. Ever eel like you’re sl owing 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 o your

adrenalin-boosting tunes to your

workout and see the dierence

it makes. Check out my top 10

workout songs.

PLEASE NOTE: All readers are advised to consult their physicianbeore beginning any exercise and nutrition program. BPI andthe contributors do not accept any responsibility or injurysustained as a result o ollowing the advice or suggestionscontained within the content o this manual.

†Whencombinedwitha properexerciseandnutritionreindependent3rdpartyinvivoand /or invitromodelscie

*ThESESTATEMENTS hAvENOT bEENEvALuATEThESEPRODucTS ARENOT INTENDEDTO DIAgNO



MASS BUILDING MEAL PLANN U T R I T I O N & S U P P L E M E N T S

M E A L 1

20 E Wites

2 Wole Es

3 paks o grits

2 piees o Eikiel Toast

8 o Orane Jie

1 apsle REAL TEST™

M E A L 2

10 o ciken

2 ps o Rie

M E A L 3

10 o bee

2 ps o Rie

PRE-WORKOuT1 soop PUMP-HD™

M E A L 4

10 o ciken

2 ps Rie

100 ram car Drink

1 soop CHAIN ™

etween meals 3 & 4

M E A L 5

(varios Ssi /Sasimi)

Tna, Salmon 10 piees

1 p Rie

Salad

1 soop BUILD-HD ™

M E

15 E

1 ta

Almo

R8 R O A D T O O L Y M P I A

Sine m injr, I wasn’t eatin or trainin. Now I’m back

doing what I love to do. I’m in the gym and eating six meals a day

during MASS BUILDING and seven meals during P RE-CONTEST

prep. I eel great, with no restraints rom my bicep

injury. But, every day is a progression. I’m

reocused and excited to get back to

the ground roots that got me to the

top. You can bet the bank I’ll be

back on the Olympia Stage in

2013. Buy your tickets now!



THE REGIMEN

ROAD to

OLYMPIA

T R A IN IN G

TRAINING DAY 1:chEST

EXERCISE SETS REPS

INCLINE 3 10HAMMER PRESS

FLAT bENCH 3 10

FLYES 3 10

dIPS 3 10

dUMbELL PULLOVER 3 10

CALF RAISES 3 10(Each Staning & Seate)

TRAINING LOG:

EXERCISE

INCLINEHAMMER PRESS

FLAT bENCH

FLYES

dIPS

dUMbELL PULLOVER

CALF RAISES(Each Staning & Seate)

CHESTROAD to

OLYMPIA

T R A IN IN G

AS bIg AS My chEST IS TODAy, ThIS WASN’T ALWAyS ThE cASE.WhEN I WAS yOuNgER, My chEST WAS My WORST bODy PART.

EvEN TODAy IT’S STILL ThE bODy PART ThAT I WORK ThE hARDESTAT. My ShOuLDERS ARE ENORMOuS AND quIcK TO TAKE OvER ON

R O10 R O A D T O O L Y M P I A

ANy PRESSINg MOTIONS FOR My chEST. WhEN TRAININg chEST DON’T WORRy AbOuT hOWMuch 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 yOu’RE JuSTThROWINg AROuND A LOT OF WEIghT IT DOESN’T MEAN JAcK.

10 REPS WEIGHT

SET 1

10 REPS WEIGHT

SET 2

10 REPS WEIGHT

SET 3

180 Lbs.

225 Lbs.

BODYWT.280to

300Lbs.

JAY’S WT. JAY’S WT.

65 Lbs.

100 Lbs.

250 Lbs.

JAY’S WT.

270 Lbs.

315 Lbs.

75 Lbs.

100 Lbs. 100 Lbs.

BODYWT.280to

300Lbs.

BODYWT.280to

300Lbs.

360 Lbs.

315 Lbs.

85 Lbs.

300 Lbs. 350 Lbs.

90 Lbs. 135 Lbs. 180 Lbs.

“To out

s

w1

20 m hit





TRAINING DAY 2:ARMS

EXERCISE SETS REPS

ROPE PRESS 3 10dOWNS

dIPS 3 10

FRENCH PRESS 3 10

CLOSE GRIP 3 10bENCH PRESS

STRAIGHT bAR 3 10PUSHdOWNS

bARbELL CURL 3 10

PREACHER CURL 3 10

ALTERNATE dUMbbELL 3 10

HAMMER CURLS 3 10

REVERSE FOREARM CURLS 3 10

TRAINING LOG:

EXERCISE

ROPE PRESSdOWNS

dIPS

FRENCH PRESS

CLOSE GRIPbENCH PRESS

STRAIGHT bARPUSHdOWNS

bARbELL CURL

PREACHER CURL

ALTERNATE dUMbbELL

HAMMER CURLS

REVERSE FOREARM CURLS

ARMSROAD to

OLYMPIA

T RA I N I N G

WhAT DOES EvERyONE WANT? MASSIvE ARMS! ARMS AR E EvERyONE’S FAvORITE MuScLE.WhEN

TRAININg yOuR ARMS,yOu WANT TO gET gOOD FuLL RANgE OF MOTION. DON’T 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.14 R O A D T O O L Y M P I A R

10 REPS WEIGHT

SET 1

100 Lbs.

65 Lbs.

BODYWT.280to

300Lbs.

185 Lbs.

120 Lbs.

J AY ’S W T. 1 0 R EP S W EI GH T

SET 2

130 Lbs.

85 Lbs.

BODYWT.280to

300Lbs.

225 Lbs.

150 Lbs.


SET 3

150 Lbs.

105 Lbs.

BODYWT.280to

300Lbs.

245 Lbs.

180 Lbs.

95 Lbs.

45 Lbs.

65 Lbs.

85 Lbs.

115 Lbs.

55 Lbs.

65 Lbs.

105 Lbs.

135 Lbs.

85 Lbs. 105 Lbs. 125 Lbs.

65 Lbs.

65 Lbs.

105 Lbs.

JAY’S WT.

buILD-hD™

this nature th

to enha

muscle mass

loading, no s

just one sco

“ Thequal ess supp

BUILD most

creatin



EXERCISE

REVERSE GRIP PULL

dOWNS

ONE ARM dUMbELL ROWS

T bAR ROWS

bENT OVER bARbELL ROWS

SEATEd CAbLE ROWS

dEAdLIFTS(Every other week)

HYPER ExTENSIONS

BACK ROAD to

OLYMPIA

T RA I N I N G

TRAINING LOG: TRAINING DAY 3:bAcK

EXERCISE SETS REPS

REVERSE GRIP PULL dOWNS 4 10

ONE ARM dUMbbELL ROWS 4 10

T bAR ROWS 4 10

bENT OVER bARbELL ROWS 3 10

SEATEd CAbLE ROWS 3 10

dEAdLIFTS 4 10(Every other week a 4 sets)

HYPER ExTENSIONS 3 10

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 F OcuS ON ThE LATSAND IgNORE ThE REST. A gOOD cOMPLETE bAcK ROuTINE WILL ADD A L OT 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 WORK OuT bEcAuSE ThE

ShEER vOLuME OF WORK PERFORMED WILL PRObAbLy WEAR OuT yOuR gRIP LONg bEFORE yOu’vE FINISh ThE WORKOuT.

R16 R O A D T O O L Y M P I A

10 REPS WEIGHT

SET 1

200 Lbs.

135 Lbs.

225 Lbs.

250 Lbs.

JAY’S WT. 10 REPS WEIGHT

SET 2

220 Lbs.

180 Lbs.

315 Lbs.

250 Lbs.


SET 3

250 Lbs.

225 Lbs.

365 Lbs.

275 Lbs.


SET 4

300 Lbs.

100 Lbs. 140 Lbs. 160 Lbs. 180 Lbs.

270 Lbs.

JAY’S WT.

225 Lbs. 315 Lbs. 315 Lbs.

130 Lbs. 150 Lbs. 150 Lbs.

leve th

RE m



TRAINING DAY 4:ShOuLDERS

EXERCISE SETS REPS

SEATEd SIdE 6 10LATERALS

dUMbbELL PRESSES 4 10

FRONT RAISES 3 10WITH bARbELL

bEHINd THE bACK 3 10CAbLE LATERALS

REAR dUMbbELL LATERALS 3 10

REAR CAbLE LATERALS 3 10

dUMbbELL SHRUGS 6 10

SHOULDERSROAD to

OLYMPIA

T R A IN IN G

TRAINING LOG:

MASSIvE DELTS ARE A cRITIcAL bODyPART IN ShAPINg A WELL-ROuNDED AND WELL-

PROPORTIONED PhySIquE.IT’S 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.

18 R O A D T O O L Y M P I A

10 RE PS W EI GH T

SET 1

40Lbs.

100Lbs.

55Lbs.

50Lbs.

50Lbs.

JAY’S WT.

100Lbs.

1 0 R EP S W EI GH T

SET 2

45Lbs.

120Lbs.

60Lbs.

JAY’S WT.

125Lbs.

1 0 RE PS W EI GH T

SET 3

50Lbs.

135Lbs.

70Lbs.

JAY’S WT.

150Lbs.

1 0 RE PS W EI GH T

SET 4

55Lbs.

JAY’S WT.

150Lbs.

1 0 RE PS W EIG HT

SET 5

60Lbs.


SET 6

65Lbs.

120 Lbs. 140 Lbs. 160 Lbs. 160 Lbs. 160 Lbs. 160 Lbs.

JAY’S WT.

55 Lbs. 60 Lbs.

55 Lbs. 55 Lbs.

o



e always hear the term

“muscle pump” in the

gym an oyuiling magazines, ut

what’s the real eal? The most amous

oyuilers o all time escrie it

as the est eeling you can ever get

in the gym; when your muscles eel

so pumpe that they are aout to

eploe. The veins in your arms are

ulging out o your skin an you walk

out o the gym looking twice as ig

as you i when you walke in. It’s

the stanar y which we measure

the eectiveness or prouctivity

o our workouts. No pump = a

workout. big pump = great workout

an ig muscle growth. This “pump”

that each o us chase is the ultimate

loo inusion into the muscle. So

what causes this “pump”? It’s very

simple actually. It is repeate muscular

IF NITRIC OXIDEPRODUCTS DON’T

WORK, HOW DO I GETTHE PUMP?

activity, such as concentrate an

intense weight training repetitions, that

trigger the oy to open the oogates

o nutrient an oygen rich loo into

the muscle. This in turn equals igger,

uller muscles uring your workout

an ultimately new muscle growth.

So, what i there was something that

you coul take that woul solicit all o

these things? A PUMP PROdUCT THAT

REALLY dOES WORK. The scientifc

evelopment team at bPI SPORTS has

create just such a prouct.

PuMP-hD™ was evelope utilizing

the most well-researche, triale

an teste ingreients proven

to uil muscle an increase

eercise perormance. We’ll tell

you more aout PuMP-hD™ in a

secon, ut frst let’s take a look

at what you’ve een taking…

REALLY? ARGININEAND CITRULLINE?

opeully you haven’t een taking grams an grams o Arginine an

Citrulline waiting or some sort o Nitric Oie ExPLOSION. This stu

isn’t going to o anything or your physique! Not eore your workout,

uring or ater. Even a roken clock is right twice a ay, ut that Nitric Oie

crap won’t even work once a year on a national holiay. U nortunately, Nitric

Oie proucts have ecome synonymous with the wor pump. This is

eactly why the constant eate as to whether or not PUMP proucts have

a place in a TRUE bOdYbUILdERS’ regimen. The answer is o course YES. A

real pump prouct that is, ut we nee to get with the program.

PuMP-hD™ is the perect ol school “NO

SECRETS ON THE PANEL” Muscle builer with

the asolute est o cutting ege moern

science an innovation. PuMP-hD™ contains

the clinically teste orm o bETA-ALANINE,

CarnoSyn®, which has een shown in

grounreaking research to e t he gol

stanar or improving perormance, power,

stamina, an enurance. CarnoSyn® works

as a lactic aci uer, reucing atigue an

increasing eercise capacity. In short it

allows you to train harer an longer. In act,

research shows that each ose o CarnoSyn®

literally uils on the ose eore, an that perormance continues

to increase with ongoing use. PuMP-hD™ also contains

ORNITHINE AKG or its pro-anaolic an anti-cataolic eects,

CREATINE MONOHYdRATE, the most researche muscle

uiling supplement on the planet, LEUCINE, or stimulating

protein synthesis, an a pump an vascularity instigating

profle unlike any other. To complete this lean muscle

uiling ormula we’ve ae an avance ELECTROLYTE

len to rehyrate an reresh or maimal muscle

output. PuMP-hD™ is a moel o perection an the

greatest PRE-WORKOUT ormula ever create. Nothing

has ever een this complete. Nothing has ever

elivere these results.

YOU NEED PUMP-HD™

T R A IN IN G



TRAINING DAY 5:LEgS

EXERCISE SETS REPS

LYING LEG CURLS 4 10

SEATEd LEG CURLS 3 10

ONE LEG CURLS 3 10

STIFF LEGGEd dEAdS 3 10

LEG ExTENSIONS 2 10

LEG PRESS 4 10

HACK SQUATS 4 10

FRONT SQUATS 4 10

LUNGES 3 10

LEG ExTENSIONS 4 10

TRAINING LOG:

EXERCISE

LYING LEG CURLS

SEATEd LEG CURLS

ONE LEG CURLS

STIFF LEGGEd dEAdS

LEG ExTENSIONS

LEG PRESS

HACK SQUATS

FRONT SQUATS

LUNGES

LEG ExTENSIONS

LEGSROAD to

OLYMPIA

T R A IN IN G

I SEE TOO MANy PEOPLE PuSSyFOOTINg AROuND ON LEg DAyS, OR JuST

cOMPLETELy FORgETTINg ThIS WORKOuT ENTIRELy. TRuLy TEST yOuRSELFON 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 c OMPLETE bODybuILDINg ExPERIENcE.22 R O A D T O O L Y M P I A

10 REPS WEIGHT

SET 1

100Lbs.

100Lbs.

135Lbs.

120Lbs.

100Lbs.

135Lbs.

10PLATES

6PLATES


SET 2

140Lbs.

120Lbs.

185Lbs.

140Lbs.

120Lbs.

225Lbs.

J AY ’S WT. 1 0 R EP S WE IG HT

SET 3

160Lbs.

120Lbs.

225Lbs.

150Lbs.

315Lbs.

J AY ’S WT. 10 RE PS W EIG HT

SET 4

180Lbs.

365Lbs.

JAY’S WT.

12PLATES

14PLATES

16PLATES

12PLATES

10PLATES

8PLATES

120Lbs. 140Lbs. 150 Lbs. 160 Lbs.

th

p

I S e

Th M Ol i i th i l S b l i ill b d b ildi P i



M E A L 1

20 E Wites

3 paks grits

blak coee

M E A L 2

12 o steak

12 o sweet potato

M E A L 3

16 o fs

1.5 ps rie

M E A L 4

16 o fs

10 o sweet potato

M E A L 5

16 o fs

10 o sweet potato

1 soop o

buILD-hD™

(Neroonitie-

ased creatine

rom bPI SPORTS)

immediatel ater

workot

M E A L 6

16 o fs

1 p rie

M E A L 7

12 o steak

PRE-CONTEST MEAL PLANN U T R I T I O N & S U P P L E M E N T S

DIET TIP Never miss a meal or skip cindispensable ater absolute

1 soop oGO ™ (PerormanePre-workot romExT SPORTS) 15-20mintes prior toworkot.

R

T he Mr. Olympia is the pinnacle, or Superbowl i you will, o bodybuilding. Preparing

or the 2013 Olympia is serious business and I treat it as such. It’s 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 o my regimen as are my training and

nutrition routines. I can’t put just any ol’ supplements in my body. I I want to be the best I

have to use the best. Below are the supplements that I’m currently using to bring the

best physique you’ve ever seen to the Olympia stage. I’m in it to win it! Kill it!

1 soop o CHAIN ™

(Silk Amino Aids/

Msle Reoer rom

ExT Sports) immediatel

ater workot



26 R O A D T O O L Y M P I A R O A

A person needs quality whole oodsthe same way a car needs gas to run.But that car also needs oil changes,air lter replacements and other netuning, especially i you want your carto out perorm the other cars on theroad. Proper, quality supplementationallows a person the chance toimprove perormance in much thesame way. This is how I treat my

body. I’ve been in this or a long time.I remember my rst national showwas the Teen and Collegiate Nationalsback in 1993.

I’ve seen a lot o nutrition adscome and go, a lot o supplementsand supplement companies makenoise and then vanish aster thanthey appeared. But there are somethings that last -- supplementingwith creatine, amino acids, protein,thermogenics, etc. has helped meinvaluably in the last 20-plus years. And done the same or just about

every bodybuilder I know. I wouldn’tbe where I am today withoutnutritional supplements -- no prowould.

Clearly supplements should never replace food, but every part of lifeneeds supplementation.

*ThESESTATEMENTS hAvENOT bEENEvALuATEDbyThE FOODAND DRug ADMINISTRATION.ThESEPRODucTS ARENOT INTENDEDTO DIAgNOSE,TREAT,cuREOR PREvENT ANyDISEASE.†When combined with aproper exercise and nutrition regimen.Based onearly-stage independent3rdpartyin vivo and / or in vitro modelscientifc research datafndings.

THE

Of P

BUILD MUSCLE AND

RECOVER fASTER†*

PERFORMANcE†*

ENERgy†*

REcOvERy†*

MuScLE†*

STAMINA†*

GO™ is a Building towards through tnothing e

This unbelievable muscle building,strength conditioning, recovery ormulaserves as the standard or the ultimate

athlete. Experience this exact SequencedComposition and Precise Ratio or optimal

pro-anabolic results!

OTHER PRODUCTS

REAL TEST ™

MuScLE gROWTh*†

ANDROgENIc*†

MALE PERFORMANcE*†

INcREASED STRENgTh*†

STIM

APPET

ENER

cNS S

bOOS

I wouldn’t be where I am today without nutritional supplements

-- no pro would.



this time i have to

get bigger, harder and leaner

“ “

28 R O A D T O O L Y M P I A



ow that I’m booked

overseas and throughout the US

on my mobile mansion tour, I’ll 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 or

the Olympia in 2013, I need to

start prepping... there’s no time

to lay low now! As I travel city-to-

city, I have a ull kitchen, personal

che and my trainers with me on

the road so I ensure I eat right

and train hard.

Personally, I hate hotels… withmy tour bus, I pretty much havemy own mobile mansion. I canpack the things I need and havethem right there with me as I gorom location to location. I’m ableto eat as i I was at home; I canprep, cook and store all my ood,including my supplements, right

8 R O A D T O O L Y M P I A 30 R O A D T O O L Y M P I A

WHERE’S JAY?ScAN hERE TOSEE JAy’SNExT STOP ONhIS MObILEMANSION TOuR

there with me on the bus. Thisway I’m able to still eat healthyand consistently as I prep or mycomeback.

The tour bus also works as aprivate meeting place while onthe go and, o course, it’s greator resting up so I can train hardduring the day. All o this isn’tpossible when you are fying allthe time going rom airport toairport or traveling in a car. I don’thave to deal with the headacheo delayed fights, renting cars,packing, and unpacking, everyother day.

My mobile mansion is just likeliving in the comort o my ownhome. I try to keep things assimple as possible with zerodistractions while training totake back my title and this is theperect way.

†Whencombinedwitha properexerciseandnutritionre3rdpartyinvivoand /orin vitromodelscientifcresearc

*ThESESTATEMENTS hAvENOT bEENEvALuATEThESEPRODucTS ARENOT INTENDEDTO DIAgNO



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Jay Manual