joh408's Longterm Quest for Fitness

[joh408]

As fast as you are, I think you have a lot deeper a squat in you and probably wouldn't loss much, if any, momentum.

Ya I think you are right. I just gotta practice hitting depth every time. I went ATG on the 275 sets for the back off. Was still pretty quick even though the top set killed me

 

[love2liftkat]

You've got it!!...I feel the same about the videos! They definitely are a big help in seeing from different angles! Great work as always Justin!

 

[joh408]

Chest/Shoulders

Bench
45x10
95x5
115x5
135x3
165x5
185x5
205x9
185x5
165x10x3

Incline Bench
95x5
115x5
135x5
155x5x2

Incline DB Flies
25x12
30x12x3

Strict Side Laterals
15x15x2
15x12

Front Raises
10x15x3

Facepulls
47.5x12
55x12
62.5x12

 

[RegisterJr]

Nice work today Joh. You and I do very similar stuff, lol. At least on chest and shoulder days. Imma try and remember to do some fly's this week.

 

[joh408]

Nice work today Joh. You and I do very similar stuff, lol. At least on chest and shoulder days. Imma try and remember to do some fly's this week.

Ya seems like we do haha. Seen some nice chest development adding in flies. I try to do them on both chest and shoulder days. Switch off between dumbbells and machines

 

[liftandswim]

Both flys and dips aggravate my bicep tendinitis. Annoying. Missing out on some serious chest development.

 

[joh408]

Both flys and dips aggravate my bicep tendinitis. Annoying. Missing out on some serious chest development.

Damn man that's rough! Used to not be able to do dips because of my shoulder. Cuffs don't help at all?

 

[liftandswim]

Damn man that's rough! Used to not be able to do dips because of my shoulder. Cuffs don't help at all?

Some, but not enough. I'll get it worked out...hopefully.

 

[joh408]

Sorry for the lack of updates. Back day was rough last week. Couldn't focus and felt weak. Shoulders/chest I got a great pump and hit 155x10 on OHP.

Legs

High bar squats
45x10
135x5
225x5
275x3
315x5
350x3
385x1
425x1
455x1
http://instagram.com/p/ytbYEeKp0T/
405x2
365x3
315x4
275x6
225x10

Superset
Leg extensions // seated leg curls
150x20//90x12
150x20//110x12
140x14+2+2+2 Rest pause style//110x12

 

[RegisterJr]

Nice depth man.

 

[atanocc]

Damn beast! Almost lost it. Strong squating man. Is ur low bar stronger than high bar?

 

[joh408]

Nice depth man.

Thanks man. Was really focused on it this go around

 

[joh408]

Damn beast! Almost lost it. Strong squating man. Is ur low bar stronger than high bar?

Thanks! Nope, I can't low bar to save my life. I've been doing high bar ever since I started so it's gonna take some time if I want to transition over

 

[joh408]

Edit: double post

 

[RegisterJr]

Thanks! Nope, I can't low bar to save my life. I've been doing high bar ever since I started so it's gonna take some time if I want to transition over

I can't either. I went ahead and decided to switch them all over to low bar anyway, even if I'm held back, because I know eventually I'll be stronger.

 

[love2liftkat]

Holy moly that's strong!! Way to push through!! It kept replaying in me so it was like you did 8 sets! Lol

 

[joh408]

I can't either. I went ahead and decided to switch them all over to low bar anyway, even if I'm held back, because I know eventually I'll be stronger.

Ya I might need to switch in the future but right now I'm making good progress on high bar. If I stall for awhile post cut I'll make the change

 

[joh408]

Holy moly that's strong!! Way to push through!! It kept replaying in me so it was like you did 8 sets! Lol

Thanks Kat! That's too funny it kept playing. Wish I could do that for 8 sets

 

[wasme]

Beast mode in here for sure!

 

[joh408]

Beast mode in here for sure!

Thanks Simon!

 

[joh408]

Missed 295 on bench Saturday. Speed wasn't there. Finished the day with DB flies, reverse grip bench, machine side laterals, cable front raises and face pulls. Got back today. Depending on how I'm feeling I might go for a 1rm or just do heavy doubles

 

[RegisterJr]

Everyone else pulled 705.

Get it...

 

[joh408]

Missed 529 3 times. First time at lock out with only chalk. 2nd time stance was too wide. 3rd I almost fell back trying to lock it out. Bad day for deadlifts

 

[RegisterJr]

Missed 529 3 times. First time at lock out with only chalk. 2nd time stance was too wide. 3rd I almost fell back trying to lock it out. Bad day for deadlifts

It's yours next time.

 

[joh408]

It's yours next time.

I've hit it before and I'll get it again soon. Need to get in a groove. Been missing too many training sessions with school and other stuff

 

[joh408]

Finished back day with front pulldowns, single arm side pulldowns, underhanded cable rows and rack pulls. Not too bad. Down to 204 today, 40 days til spring break so I'm gonna see how hard I can cut before it. Might switch to a high volume routine for a bit too

 

[joh408]

Push day

Bench
45x10
95x10
135x10
155x10
225x6
205x8
185x10
175x10
155x12
135x12

Slight Incline DB Press
60x10x4

Db Flies
30x10x3

DB Seated OHP
45x10x3

Strict Seated Side Laterals
15x12x4

BTN Press
45x10x3

Straight Bar Tricep Pushdowns
47.5x15
55x15
62.5x15x2

French Press
50x10x3

 

[RegisterJr]

Volume for days.

 

[joh408]

Volume for days.

I tried to do neck press with 95 at the end when I can usually knock out 135 for 3 sets of 10. Got one sketchy rep. Couldn't even do a dip either at the end.

This high volume phase is gonna be tough but I think it'll help in the end.

 

[RegisterJr]

I tried to do neck press with 95 at the end when I can usually knock out 135 for 3 sets of 10. Got one sketchy rep. Couldn't even do a dip either at the end.

This high volume phase is gonna be tough but I think it'll help in the end.

How long are you staying with it?

 

[joh408]

How long are you staying with it?

At least 5 weeks, may run another MD program after it

 

[RegisterJr]

At least 5 weeks, may run another MD program after it

Why'd you jump off the 531 already?

 

[joh408]

Why'd you jump off the 531 already?

Got some different goals for these next 5 weeks. Going down to Cabo for spring break and was sitting around 210 at the peak of the bulk. I'm taking this time as a cut since I'm still vain haha. I figure this 5 weeks is a drop in the bucket for strength training wise and a little bit more hypertrophy training won't hurt in the long run

 

[RegisterJr]

Got some different goals for these next 5 weeks. Going down to Cabo for spring break and was sitting around 210 at the peak of the bulk. I'm taking this time as a cut since I'm still vain haha. I figure this 5 weeks is a drop in the bucket for strength training wise and a little bit more hypertrophy training won't hurt in the long run

Yeah, you'll be good either way.

 

[wasme]

Cabo! Nice.. Solid session.. liking the strict lateral raises - always killer.

 

[joh408]

Cabo! Nice.. Solid session.. liking the strict lateral raises - always killer.

Haha ya going down with a few friends and a bunch of other people. Should be a blast

Thanks man! Those strict raises kill me. I can feel if I get sloppy so they keep me in check

 

[wasme]

Haha ya going down with a few friends and a bunch of other people. Should be a blast

Thanks man! Those strict raises kill me. I can feel if I get sloppy so they keep me in check

Ya they do the same to me. Effective for sure.

Wonder if Sammy Hagar still owns the bar down there?

 

[joh408]

Ya they do the same to me. Effective for sure.

Wonder if Sammy Hagar still owns the bar down there?

Just looked and he still does! Didn't get hit too bad by the hurricane in the fall so I'll have to see if I can check it out when I'm down there

 

[wasme]

Just looked and he still does! Didn't get hit too bad by the hurricane in the fall so I'll have to see if I can check it out when I'm down there

That's awesome.. if you can snap a pic of the place..

 

[joh408]

That's awesome.. if you can snap a pic of the place..

I'll definitely try!

 

[joh408]

Pull day

Bb rows
135x10
185x8x3
225x8x3

Lat Pulldown wide grip
120x10
135x10x3

Chest supported ISO row
80x10x3
90x10x3

Facepulls
32.5x15x2
40x15x2

Cable upright row
47.5x10
55x10
62.5x10x3

Cable curls
40x10
47.5x10x3

Conventional deads
315x8x3

 

[RegisterJr]

Rocking the conventionals again. I like it.

 

[joh408]

Rocking the conventionals again. I like it.

Switching to give my hips a break and work the back more. They were a battle haha

 

[joh408]

Leg day

Squats
45x10
135x10
225x10
275x10
315x10
335x8

SLDL
95x8x2
145x8x2

Leg Extensions
150x20x3
165x20

Lying Leg Curls
80x10x4

 

[wasme]

SOlid session right there Justin... nice numbers

 

[joh408]

SOlid session right there Justin... nice numbers

Thanks man! I wanted some back off sets for squats but I was feeling a little nauseous. Didn't eat much before and it was super hot in the gym

 

[joh408]

Push day

Bench
45x10
95x10
135x10
155x10
225x8
205x8
185x8
165x10
135x15

Hammer Shoulder Press
90x12
110x10
140x10
160x8

Machine Flies
90x12
105x12x2
120x12

Strict Seated Side Laterals
15x12x4

Rope Pushdowns
30x10
90x10
100x10x2
110x10

French Press
70x10x3

 

[RegisterJr]

Missed your last update it seems. 315 for ten is awesome. Nice.

 

[joh408]

Pull

Bb rows
45x10
135x10
185x8x3
225x8x2

Single arm side lat pulldowns
45x10
70x10
80x10
90x10x2

Hammer iso row neutral grip
45x12
70x12
80x12x2
90x12

Wide grip lat Pulldowns
135x8x3
150x8

Meadows rows
25x8
75x8
85x8x2

Facepulls
60x15
80x15x2
100x15

Cable Upright rows
40x10
60x10x2
80x10

Cable curls
40x12
50x12
60x12

Cable reverse curls
40x12x2
50x12

Rear delt flies
75x10x3
90x10

Hyperextensions
50x20x3

 

[wasme]

Nice back work - heavy rows and single arm pulldowns..