Jason Corrick's How it is

[Jason admin]

Name: Jason Corrick
DOB: 14/12/68
Birth place: Tauton
Status: Single, but engaged to Becky!
Height: 5'5"
Off Season Body Weight: 18st 4lbs
Competitive Body Weight: 15st 10lbs
Neck: 20ins
Chest: 50ins
Arms: 21ins
Calves: 20ins
Thighs: 30ins
bodybuilding titles:
4x Mr Britain NABBA - Class 4
4x Mr Universe NABBA - Class 4 1996
3rd British Heavyweight Champs EFBB
3rd Allstars Pro Open Heavyweight
PDI British Night Of Champions - 2006


Hi everyone and welcome to my article. What I want to try to do right from the very start of this article is simply to tell it how it is...
NO BULL! This is what works for ME and how I train, eat, sleep whatever. You are all probably familiar with who I am and know that I've been in and around the sport of bodybuilding for quite sometime. I've given a little of my background anyway.
In this first article (which is the first one I've ever written by the way), I'll outline my training routine and techniques applied etc, then if you have any questions or problems with your workouts please write in to me and I'll answer them as best I can in the next issue. Here goes then...
Day 1: Chest(morning)
Hammer incline press:
1 warm up 145lbs, 20 reps
1st set 250lbs 12 reps
2nd set 380lbs 10 reps
3rd set 450lbs 6-8 reps
4th set 360lbs rep out to failure
from start position I press out but never fully lock out my arm. It keeps more tension on the muscle fibres. I explode the weight out then lower down slowly and controlled over around 7-8 secs it takes to lower back to start position. Next exercise is flat bench, first 3 sets of 8-10 reps on this one following the same style. Then I'll do pec deck or flyes. I do 1 warm up set 50lbs then work up to 125's for 10 reps. Then my last exercise is crossovers. 4 sets of 12-15 reps nice and slow and squeezing for 2-3 seconds at the end of each rep.
Day 1: Shoulders (afternoon)
I like to start with side laterals to pre-exhaust the muscles then I do 1 warm up 20 reps 25lbs. Then 3 sets 55lbs 6-8 reps to failure. Sometimes as a variation I'll do these sat down.
Next up is seated shoulder press with smith machine to the front. Again slowly lower then explode up 4 sets 200-250lbs then 280lbs 6-8 reps then back to 220lbs - rep out. I may do a triple drop from here as well. Then I'll do Arnold Press with d/bells 3 sets 55lbs to failure. Believe me it doesn't take much so I don't worry about how many reps I do. I finish up with wide grip upright rows. 3 sets 160lbs 8-10reps.

Day 2: Legs
I pre exhaust with leg extension 4 sets heavy as possible, slowly lower and explode up. I do each set to failure and don't lock out. Next up is leg press. 4 sets non-lock out 1100lbs. I try to get 10-15 reps each set and I also use the rest pause principle here. Next up is hack squat, 3 sets 15reps followed by lunges 3 sets 15 reps. I then have a 5 minute rest and stretch for 10 mins.
Day 2: Hamstrings(afternoon)
Seated hammer leg curl , 4 sets 15 reps. Lying leg curl 4 sets 15 reps. Straight leg deadlifts, 3 sets 20 reps.
Same principles apply as I did for quads. I'll finish then with 4 sets of calves which I brake down with the following routine:
1 set of calf raises
1 set of seated calf raises
1 set of donkey raises
1 set of stretching
Day 3: Back(morning)
Seated lat pulls to front - wide 4 sets x 15 reps then 4 sets x 15 reps to rear wide again
Seated row 3 x 15 reps
Straight arm pull downs 3 x 12 reps
In all these movements once I've warmed up I stick to a weight that allows me the same reps each set.
Day 3: Rear Delts (afternoon)
D/Bell bent over laterals 4 x 12 reps
Face down incline bench laterals
4 x 12 reps. Cable cross laterals
3 x 12 reps
Day 4: Arms (morning)
1 arm cable extension 3 x 12 reps
Tricep pushdowns 3 x 12 reps
Rope on bottom pulley and overhead extension 3 x 12 reps
Finish up with cable kickbacks 3 x 12 reps
1 arm bicep curl 4 x 12 reps
Rope hammer curl - I put rope on the bottom pulley and curl it as I would a dumb-bell in hammer fashion. I've gained some great thickness in my arms with this movement. Next up straight bar cable curl 3 x 12 reps. I use cable on all the movements as I like the constant tension I can apply on every movement.
Day 4: Traps (afternoon)
D/Bell shrugs: 1 warm up then 3 x 20 heavy as possible. Barbell shrugs with b/bell behind - 3 x 12 reps heavy as possible again.
Upright row 3 x 12 reps heavy as possible.
Again I like to feel constant tension on the muscles as I perform each movement and squeeze at the top.
And there you have it, my routine. So until next time take care folks!
Jason Corrick