Last updated on March 10th, 2021 at 09:56 am
It’s a week of SHJ Army requests.
And J.D. Pardo is definitely a great one.
Pardo stars in the world of Sons of Anarcy (post SOA) in the hit series ‘Mayans M.C.’.
Which is pretty awesome considering he now made the transition from Twilight’s Nahuel (human/vampire hybrid) to playing Ezekial “Ez” Reyes; who’s described as “a former golden boy now fresh out of prison, as a prospect in the Mayan MC charter on the California-Mexico border who must carve out his new outlaw identity”.
Pardo has had some other pretty awesome roles like Raul Garcia in the CW’s “The Messengers” series, and another handful of TV Series such as Drive, American Dreams, and Revolution.
But for this one we’ll be looking to get as jacked up as he did for his role as Ez!
JD Pardo Workout:
Height: 5’11
Weight: (approximate) 190 lbs
Age: 34 years old
I expected Pardo to be taller.
He’s actually in that slightly shorter range in which Ryan Reynolds might refer to as a manlet (like he does for Josh Brolin at that same height).
The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.
Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.
Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.
But, don’t worry either way.
We write these routines to be utilized by any shape and size.
Take The SHJ Program Quiz and find the perfect program for YOU.
JD Pardo Diet and Nutrition
Clearly JD Pardo bulked up a TON for his role as JD Pardo.
That means he had to eat enough food to gain that weight.
In an interview with Muscle and Fitness Pardo says this about his biggest role yet, and the bulking that came with it:
My character, Ezekiel “EZ” Reyes, is a prospect in the Mayans M.C., but he also just came out of prison. I wanted to tell the story of the guy who goes into prison for survival and the animal that it creates, not only psychologically but physically. And so it made sense to put on some mass. I started at 149 pounds in October. Ten months later I was 186.
That’s nearly 40 lbs of weight tacked on for this role as Ez!
From there the interview swapped to talking about bulking and the foods that it took to do so.
Here’s some of the discussion on “bulking foods”:
As an actor you wanna become the role, but this time I was really battling against nature. I met with a nutritionist, who taught me about diet, and mentality. Three times a day, I have two cups of carbs, a cup of greens, some fatty acids like avocado. or almonds, seven ounces of protein steak, fish, chicken—and then a protein shake. If you want to grow, you have to create the atmosphere for it, because your body will adapt—that’s what’s so amazing.
The moral of the story is that JD Pardo needed to eat to grow.
It took a lot of food and it took tacking on the extra calories.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
We see a lot of celebs opt for a sustainable approach as well.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
Take The Free Workout Placement Quiz and find the best free workout for you.
JD Pardo Workout Routine Research
Pardo didn’t just gain weight, he gained mass.
His arms look huge with bulging veins while his abs are out and his chest and shoulders are looking massive.
So how do we do that?
Well we already know we have to eat over our caloric intake in order to gain the weight, but now it’s time to lift like Pardo to ensure that weight that we’re gaining is in the form of muscle.
Here’s what Pardo has to say about his favorite type of lifts:
I’ve learned to place my energy on the areas where it’s needed. I have naturally broad shoulders, a tiny waist, and slim legs. So I focus on compound movements and heavy weights. Squats and deadlifts really changed my body. Those are insane for your body and your mentality. To build anything you have to have a strong foundation.
It’s looking like we’re going to focus on compound lifts.
I personally love building routines around compound lifts, and we have a ton that focus on this inside our Academy like our Powerbuilding Path which is fairly new.
When he talks about his training in an interview with E! News Australia Pardo giggles and says:
“Lot of protein. Lot of carbs.”
And, while he neglects to answer the amount of training he clearly did, we’re back on track with how much eating he must have been doing.
You think you’re ready to eat enough to go with these compounds that Pardo loves so much?
Check out all The SHJ Programs and start unleashing your inner SuperHuman.
JD Pardo Workout
Training Volume:
5 days per week
Explanation:
Four days per week we’re going to be revolving our training around compound lifts, and then the last day of the training week we’ll be focusing on intensity to really even out the weight we’re gaining and make sure we’re tacking on as much clean muscle as possible.
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JD Pardo Workout Routine: Chest Compound and Accessory
Warm Up:
10 minute incline walk
Compound:
We will be utilizing reverse pyramid training for all our compound lifts so please remember to warm up prior.
Barbell Bench Press
4 Rounds
3-5 – 6-8 – 8-10 – 10-15
Accessory Work:
Close Grip Bench Press
3×10
Incline Dumbbell Press
3×10
Seated Overhead Tricep Extension w/ DB
3×10
Chest Flyes w/ DB or Cables
3×10
Heavy Bodyweight Finisher:
Weighted Dips
4xFailure
JD Pardo Workout Routine: Back Compound and Accessory
Warm Up:
10 minute incline walk
Compound:
We will be utilizing reverse pyramid training for all our compound lifts so please remember to warm up prior.
Deadlifts
4 Rounds
3-5 – 6-8 – 8-10 – 10-15
Accessory Work:
Wide Grip Lateral Pulldown
3×10
Standing Bicep Curl w/ DB or EZ Bar
3×10
Cable Rows
3×10
Hammer Curls w/ DB or Cable Rope
3×10
Heavy Bodyweight Finisher:
Weight Chin Ups
4xFailure
JD Pardo Workout Routine: Midweek High Intensity Accessory
Warm Up:
10 minute incline walk
Circuit Work:
Circuit One:
A. Kettlebell Swings
3×10
B. Barbell Power Cleans
3×10
C. Push Ups
3×10
Circuit Two:
A. Box Jumps
3×10
B. Bulgarian Split Squats
3×10
C. Farmers Carry
3×50 meters
Circuit Three:
A. Dumbbell Light Deadlift
3×10
B. Standing DB Overhead Press
3×10
C. Battle Ropes
3xFailure
JD Pardo Workout Routine: Shoulders Compound and Accessory Work
Warm Up:
10 minute incline walk
Compound:
We will be utilizing reverse pyramid training for all our compound lifts so please remember to warm up prior.
Barbell Overhead Press
4 Rounds
3-5 – 6-8 – 8-10 – 10-15
Accessory Work:
Seated Front Raises w/ DB
3×10
Barbell Shrugs
3×10
Face Pulls
3×10
Upright Rows w/ Barbell or EZ Bar
3×10
Heavy Bodyweight Finisher:
Weighted Push Ups
4xFailure
JD Pardo Workout Routine: Legs Compound and Accessory
Warm Up:
10 minute incline walk
Compound:
We will be utilizing reverse pyramid training for all our compound lifts so please remember to warm up prior.
Barbell Back Squats
4 Rounds
3-5 – 6-8 – 8-10 – 10-15
Accessory Work:
Hamstring Curls
3×10
Leg (Quad) Extensions
3×10
Seated Calf Raises
3×10
Leg Press
3×10
Heavy Bodyweight Finisher:
Weighted Lunges
4xFailure
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