Jayburd Fitness and Physical Therapy

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Jayburd Fitness and Physical Therapy

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08/29/2025

For many competitors, talking about their struggles is seen as “weak.”

Bodybuilding is hard. If it was easy, then everyone would do it.

Sure, but also….it’s important to know what is ‘normal’ and what is not.

If you’ve never been through it before, you have no idea what to expect.

Having these things happen without knowing they are normal can leave you feeling crazy and like something is wrong with you.

What was the biggest battle with your mind or body after prep? What did I miss?

08/27/2025

Ocean City Maryland was a success. Also I need these mirrors in my bedroom

08/07/2025

Which one of these really puts the clumps in your protein shake?

07/29/2025

I lost 25+ lbs of muscle when I couldn't train because of shoulder pain.

It was the summer before PT school, and I tore something after my powerlifting meet. I saw a surgeon, went to PT, and still wasn't better.

I didn't know what movements were ok to still do, so I didn't train at all.

I was afraid of making it worse, so I just stopped whenever it hurt.

I overanalyzed my technique for years, afraid to go up in weight if things weren't perfect.

I preemptively changed my program, afraid of doing too much of something and causing injury. Little did I know, switching things constantly was making things worse.

I limited my growth by avoiding using straps, cuffs, and sleeves to help my elbows and knees feel better.

I don't want anyone to have to learn these things the hard way like I did. It's possible to keep lifting, getting stronger and building muscle all while navigating injuries... it just takes the right approach.

07/17/2025

I was starting to dread my lifts.

Cold sweats, nausea, and the same exercises for 6+ months will do that—especially this deep into prep when PRs are off the table.

Loading the same weight week after week was wearing on me. So my coach and I made the call: time to change things up.

In prep, there’s value in keeping your movements consistent—it helps track performance and reduces joint stress. But sometimes, that consistency kills your drive.

Yes, switching exercises might lead to short term “progress, but that’s mainly just from neural adaptation and can actually be counter-productive. But if your motivation is in the gutter, your output will be too.

This was one of my best sessions in weeks, mostly because I just got to do something new.

They say the best bodybuilders are robots. But we’re still human. And sometimes, enjoyment is the most anabolic thing you can give yourself.

06/24/2025

Ocean City NJ Beach Dump ☀️🌊🏖️🏝️👙🍕

Amazing weekend with an amazing woman and some amazing food. Couldn’t have asked for a better weekend getaway 🙌

06/04/2025

Full Training Day (Push) with notes, 6/4

AM / PM workout because of scheduling

AM:

Chest Supported Row, 1x135x7@2 RIR, 2x110x8-9@2 RIR

Doing a top set with back off set approach with these to change things up, been running this style for about 3 weeks now. I like this style since it makes the back offs feel significantly lighter and I can push for 10/10 technique on the back offs.

Jefferson Curls, 2x75x8@~2-3 RIR

Been getting solidly stronger on these for about 8 months. If you’re not doing loaded flexion, you should be (but don’t jump right into it). Not to mention these are still an awesome stimulus for the lats and hamstrings.

Bayesian Curls, 1x30x16@2 RIR, 1x40x9@~2 RIR

Moved the cable to a lower position on the second set after watching the video. I want a stretch on the bicep, but it was a bit extreme and the lower cable position (pos 4) felt a lot more natural.

PM:

Single Arm Pulldowns, 60x12@2 RIR, 70x8@2 RIR

Not too much to note on this one, been running these for several months and they continue to feel solid.

Single Leg Hammy Curls, 2x65x9@~2 RIR

Love the single leg variation since you can grind out reps without the spine and pelvis moving. I also have a slight difference in range of motion and strength side to side, so I like having a unilateral option in the program.

Lat Pulldown Preacher Curls, 2x15x12@5+ RIR

These are a rehab move for some bicep / elbow pain that has been around for a couple months. I’m not limited at all in the gym, but this movement is still slightly uncomfortable so I’m continuing to load it. I’ll move to the 20lb dumbbell when the 15 causes zero symptoms.

Bent Over Rear Delt Flyes, 3x20x12,9,8 with 30s rest

Did these as an optional add-on since I was feeling good and I have no direct rear delts in the program currently.

Dumbbell Straight Arm Wrist Extensions, 1x8lb x12@5+ RIR

Also a rehab move for that same R elbow pain. These are mildly uncomfortable as well. I’ll move these to reverse curls when they no longer cause symptoms.

Do you like content like this?? Let me know and I’ll make more of it 💪

04/01/2025

March Food Highlights! Who said dieting had to be boring? Lemme know which is your favorite or where I should go eat next 💪

1. My go-to at Cross Keys Diner in Dtown: Pancakes and Egg White Omlette with spinach, ham, onion, cheddar. Perfect pre-workout meal on a refeed day 👌

2. Pancakes on the Blackstone, one of my favorite things in the world 😍

3. Brisket and Chicken Leg from Jesse’s BBQ in Souderton. Highly recommend this place if you like BBQ. (I went waaay over on cals here lol)

4. Bao Buns and Whipped Ricotta Apps from a place in South Jersey, can’t remember what it was.

5. Chipotle Chicken Recipe made on the blackstone. DM me if you want this recipe!

6. Cross Keys Eggs Benny and Belgian Waffle. Went a little overboard on this one 😂

7. + 8. Spring Salad and Filet from Tavern 519 in Frenchtown. Way better than I expected, tbh. Definitely will be going back there.

8. Got a new griddle (Weber Slate) and a new smoker! Can’t wait to cook some new stuff on these👌

01/04/2025

If the first picture isn’t your favorite, I’m not sure I trust you anymore.

Christmas / Holiday Photo Dump:

1. Ivana’s dad took a photo of me taking a video of Ivana opening a present. Yes this is real and it may be my favorite picture of me ever taken.

2. My new standing desk for the home office from Santa

3. Ivana and her new headphones

4. & 5. Xmas Dinner and Dessert

6. Exploring the dying Montgomery Mall with the crew

7. Mama Burd’s Xmas Cookies 🤤

8. Mitch’s absolutely disturbing decorated Xmas cookie

9. My decorated xmas cookie. Can you tell what happened here?

10. My amazing cousin Seth ❤️

12/20/2024

After over 12 years of lifting, Mitch is seeing some serious results with his physique. How?

He’s checking all of the boxes.

He set a goal to compete in the next 1-2 years to fire up motivation

He’s tracking his food and weight daily

He’s following a program that evolves based on his progress

He’s staying on top of his injury management

He’s getting at least 7-8 hours of sleep every day

And for someone who is this advanced looking to eek out every bit of progress, he’s also focusing on

nutrient timing + supplements

sleep optimization

Dialing in his volume + advanced techniques in the gym

circumference measurements and consistent progress photos

and spending time learning consistently throughout the week

As a natural athlete, it’s possible to make progress for multiple decades. But as the years go on, there are more things you need to prioritize. Once you hit the advanced stage as Mitch has, checking all of those boxes becomes even more important.

Super excited to see what look he brings in 2025 💪

12/16/2024

Camping in 8-12 degree weather? Not recommended.

A weekend of camping, cooking, and airsoft with the boys? Highly recommended. 👌

12/02/2024

Thanksgiving vacation was a success 💪

1: Rock Climbing in Malden, MA. Felt pretty great to climb some v5-6s after not climbing for a year (even though I couldn’t get this one!)

2: Malden MA, near my cousin’s apartment, looking out over Boston

3: WNBF (World Natural Bodybuilding) World Championships! This was so amazing to see everyone here in person.

4: Coffee with my cuz and gf

5: My Uncle’s beautiful living room in the Berkshire Mountains of MA (in the house that he built!)

6+7: Speaker pod install and sound deadening for the cc that my cousin and I did

8, 9, 10: FOOD AND PIE

11: My uncle and his beautiful stone sculpture “Sentinel” on display at the Berkshire Art Museum

12: The view from the second floor of my uncle’s house. This picture really doesn’t do it justice. I absolutely love it up here.

This is my favorite time of year, and it’s always over too soon. I can’t ask for anything more than delicious food and time with the people I love most ❤️

Address

Perkasie, PA

Website

http://jayburdpt.com/

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