Quick Bio:
Age: 31
Height: 5’6″ - 167 cm
Contest Weight: 167 lbs - 75 kg
Off-Season Weight: 187 lbs - 84 kg
Location: Washington, United States
How did you get started with bodybuilding?
I got into bodybuilding while I was in the Army during my tour to Iraq in 2005. I remember walking to the PX connex to buy my first bodybuilding magazine so I could figure out what supplements I was going to take and to find a workout routine.
It was really crazy over there and lifting weights was the only thing to keep my head clear. It was not until after my military career in 2012 that I decided to start competing after meeting my friend Thanh Le and current men’s physique teammate.
What keeps you motivated?
It is the challenge to mold my body into a piece of art. I also admire a lot of phenomenal physiques I see on social media and the web such as, Simeon Panda, Sergi Constance, and Lazar Angelov. Their physiques remind me that with dedication and hand work anything is possible!
What is your current workout routine?
My current workout routine.
Monday - Legs
- Squats 4 x 8
- Single Leg Press 4 x 10
- Leg Extensions 3 x 10
- Deadlifts 3 x 8
- Standing Leg Curl 4 x 10
- Lying Leg Curl 4 x 10
Tuesday - Rest
Wednesday - Shoulders
- Lateral Shoulder Raise Machine 3 x 15
- Front Raises 3 x 12
- Lateral Raises 3 x 12
- Shoulder Press 3 x 8
- Reverse Flyes 3 x 15
- Bent Over Side Lateral Cable 3 x 15
Thursday - Arms
-
Superset
- Hammer Curls 3 x 10
- Cable Tricep Extension 3 x 10
- Alternating Bicep Curls 3 x 10
- Cable Tricep Extension Rope 3 x 10
- Reverse Barbell Curl 3 x 10
- Reverse Tricep Extension 3 x 10
- Barbell Curls 21s 3 x 21
- Flat Bench Tricep Extension 3 x 15
Superset
Superset
Friday - Chest
- Incline Bench Dumbell 4 x 8
- Flat Bench Barbell 3 x 10
- Chest Fly Machine 3 x 15
- Incline Cable Flyes 3 x 15
- Dips 3 x Burnouts
Saturday - Back
- Pull Ups (Wide and Narrow) 3 x 10 each
- Chin Ups 3 x 10
- Lat Pull Down 3 x 12 (strict)
- Iso Lateral Row 3 x 12
- Seated V-Grip Lat Row 3 x 10
- Deadlift 3 x 15
- Inverted Row 3 x Burnouts
Sunday - Rest
If you had to choose only 3 exercises, what would they be and why?
My 3 exercises would be the Bench Press, Pull Ups, and Lunges. I chose these exercises because of their ability to target multiple muscle groups and cause muscle growth.
Competition history:
I hired a nutrition coach for my last show of 2014 and saw a great improvement in my conditioning and stage presence. I’m looking forward to doing a couple local shows this year and competing at nationals again this year to obtain my pro card.
- June 2013 NPC Virginia/DC State Championship: 2nd Place
- November 2013 Baltimore Jay Cutler Classic: 3rd Place
- November 2013 NPC Nationals Ft Lauderdale: 16th Place
- November 2014 NPC Nationals Miami: 7th Place
What is your favourite form of cardio?
I would have to say the treadmill. I usually set the incline to 15 and the speed to 3 to get a good fat burn for 30 minutes.
What is your diet like?
My diet is very strict during the season because I receive my meal plans from my coach where every food is weighed. My diet is a little more flexible in the offseason because I do a mild bulk and follow macro protocol.
I eat a lot of egg whites, chicken breast, salmon, top sirloin, tilapia, and lean turkey for my sources of protein to preserve and build muscle. My favorite offseason post-workout meals include donuts or Sweet Frog.
What supplements do you use?
My supplementation includes Whey Protein, Casein, Leucine, Glutamine, Creatine, Agmatine, Fish Oil, Scivation Xtend BCAAs and Psycho. When I’m prepping for shows I use fat burners, CLA, and L-Carnitine. I put a lot of research into supplementation because when I first started getting into Bodybuilding I would take whatever was popular.
Over time, I have been able to become knowledgeable on a lot of the ingredients in different pre-workouts and muscle building supplements so I just buy them separately and make my own.
Website: PrimusNutrition.com
Bodyspace: cuzimjayfit
Facebook: Jason Rogers
Twitter: @CuzImJayFit
Instagram: cuzimjayfit
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