Attacking joh408's Fat with Finaflex - sponsored

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    How was the workout last night?
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    Fantastic. I added some more accessory lifts and I like it a lot.
    OHP:
    5 reps x 55 lbs
    5x65
    3x75
    5x85
    5x95
    10x105

    BB Shrug:
    10x135
    10x155
    10x185
    10x205
    8x225

    BB CG Bench Press:
    10x65
    10x75
    10x95
    10x95
    10x115

    BB Incline:
    10x65
    10x75
    10x95
    10x115
    8x115

    One Arm DB Row:
    10x75
    10x80
    10x85
    10x90
    8x95

    I was spent after this haha. Went home, downed a protein shake and passed out. Had a break in between classes so I went to do squat day.
    Squat:
    5 reps x 115 lbs
    5x145
    5x175
    5x190
    5x220
    9x250

    Leg Press:
    10 reps x 360 lbs
    10x450
    10x540
    10x630
    10x680

    Decline Weighted Crunch:
    10x5
    10x10
    10x10
    10x25
    10x25

    Back Raises:
    10x10
    10x10
    10x25
    10x25
    10x35

    Had massive back pumps and tried to do SLDL and wow was that painful. Bailed after 1 set of just the bar to see if I could do the movement. Too much for me so I hopped on the bike for about 15 minutes for a LISS cooldown.
    Justin
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    Shoulders, legs and core. Looks like what I got tomorrow since I had no time for legs/core today
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    Good sessions man. Keep an eye on those back pumps though. Could be signs of dehydration setting in. Make sure ur slamming the water.
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    I usually get 1.5-2 gallons of water per day so I'm not sure if it is dehydration. I could have been low that day tho, I'll be sure to track my water from now on.
    Justin
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    Yah not enough water can cause cramping. Some more sensitive to dryness than others.
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    I think I have to up my water intake to 2 gallons a day. I got a massive cramp near the end of my workout today after doing 4 sets of roman chair knee raises. I bent over to stretch out and have a massive pain around the abdominal area on the right side. It felt like a balloon of pressure from my groin region up to my lower abs. Any ideas? I've felt it before when working my core hard so it may just be that my core is weak. I'm not sure. My week is all out of wack so I did deadlifts today.

    Deadlift day:
    Deadlift:
    5x135
    5x145
    3x175
    5x185
    5x215
    8x245

    Rack Pulls:
    10x135
    10x185
    10x225
    6x275
    1x275
    1x275
    10x225
    Need to get straps or chalk, my grip is way too weak. I could have gotten more on 275 but I had to reset after 6 and pull singles since my grip was slipping.

    Hack Squat:
    10x180
    10x270
    10x320
    10x360
    10x410

    Roman Chair Knee Raises:
    10x0
    10x0
    10x0
    10x0
    *Cramp*

    Leg Curls(Still hurting a bit from that cramp):
    10x65
    10x65
    10x85
    10x100
    10x105

    Back to Roman Chair Knee Raises to finish off that exercise:
    10x0
    Justin
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    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Snapped a pic right after:


    More to come next Tuesday
    Justin
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    went to "last post" link on your thread and BAM! you jumped up and scared the bejeebers outta me!
    lol..
    per the cramp: personally do not think that is water issue, altho i will not dissuade you from drinking 2g water daily as i think that would be great..moreso that exercise selection you chose, and possible underdevelopment of muscle
    or last but certainly just as likely - a blip on the ol' radar bro
    but yes make sure you are getting plenty hydration within your training as well, lots of guys tend to forget to drink thruout a training session and this is very crucial aspect to include
    other than that everything seems to be going well in here, keep cracking my man!
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    Good lifts right here, that'll getcha hardbody!
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    Quote Originally Posted by snagencyV2.0 View Post
    went to "last post" link on your thread and BAM! you jumped up and scared the bejeebers outta me!
    lol..
    per the cramp: personally do not think that is water issue, altho i will not dissuade you from drinking 2g water daily as i think that would be great..moreso that exercise selection you chose, and possible underdevelopment of muscle
    or last but certainly just as likely - a blip on the ol' radar bro
    but yes make sure you are getting plenty hydration within your training as well, lots of guys tend to forget to drink thruout a training session and this is very crucial aspect to include
    other than that everything seems to be going well in here, keep cracking my man!
    Haha sorry to scare you bud. I think it is under development of my abs. I don't work them out enough and I think they were just trying to tell me that. I think that this stack is exactly what I needed to get the results I want. I can see changes daily so I'm stoked on that.
    Justin
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    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Quote Originally Posted by IrishSoldier View Post
    Good lifts right here, that'll getcha hardbody!
    That's what I'm going for. Trying to stay big but let these abs show through
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Quote Originally Posted by joh408 View Post
    That's what I'm going for. Trying to stay big but let these abs show through
    I think thats what s lot of us go for big guy!!
    E-Pharm Rep... PM me with any questions or concerns
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    Quote Originally Posted by 3clipseGT View Post

    I think thats what s lot of us go for big guy!!
    Yep haha. I don't like bulking or cutting. I've slowly been trying to recomp for over a year
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    Had some fun this weekend. Ended up losing my playoff game today. Saw one of my buddies who I had last seen over winter break. Commented on how I looked like I lost a lot of weight. Digging it. Feeling good
    Justin
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    Quote Originally Posted by joh408 View Post
    Haha sorry to scare you bud.
    nahh bro - i just meant that when my computer finally loaded the screen, instead of a reg post with typed words and whatnot, this big ol pic came up BLAM! like that
    was funny..

    Quote Originally Posted by joh408 View Post
    Saw one of my buddies who I had last seen over winter break. Commented on how I looked like I lost a lot of weight. Digging it. Feeling good
    nice
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    Quote Originally Posted by joh408 View Post
    Had some fun this weekend. Ended up losing my playoff game today. Saw one of my buddies who I had last seen over winter break. Commented on how I looked like I lost a lot of weight. Digging it. Feeling good
    I love comments like that especially if im knees deep in a cut or vice versus when i come home from the gym or after a carbup when my wife says i look fuggin huge. Really causes my ego to expand LOL.
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    Haha right? Those ego boosts plus the mood effects of PX Black have me sky high. I'm getting compliments more often and it only fuels me more in my pursuit of a good physique
    Justin
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    Chest Monday haha thank god I went late tho, not too many people
    Bench:
    5 reps x 75 lbs
    5x95
    3x115
    3x135
    3x155
    8x175

    BB CG Bench:
    10x75
    10x75
    10x95
    10x115
    10x115

    BB Incline:
    10x95
    10x95
    10x95
    10x115
    10x115

    BB Bent Over Row:
    10x135
    10x135
    10x155
    10x185
    10x185

    Cable Tricep Pushdown (Double pulley with a thick rubber band type cable):
    10x60
    10x60
    10x70
    10x60
    10x50

    Weigh in and pics coming tomorrow
    Justin
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    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
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    Quick question...what type of lifting program are you following right now?
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    5/3/1 with periodization bible for assistance with a couple extra exercises thrown in
    Justin
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    Weighed in at 176.4 earlier. Loss of 1.4 lbs from last week
    Justin
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    Alright I was thinking it looked like 5/3/1. Another lb lost another step forward
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    Couple pics from after cardio this morning:






    Might throw up some more pics later
    Justin
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    Quote Originally Posted by Montego1 View Post
    Alright I was thinking it looked like 5/3/1. Another lb lost another step forward
    Ya I have been having good results with 5/3/1 for the main lifts and then higher volume for assistance. Feeling a little weaker after the main lifts tho now. Might up the cals on workout days and lower them on rest days or just take a little strength loss for appearance. Not sure yet. Making good progress tho
    Justin
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    yup, shaping up just fine bro
    my legs are getting hairy again, dread the thought of having to shave dem suckers again
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    Quote Originally Posted by snagencyV2.0 View Post
    yup, shaping up just fine bro
    my legs are getting hairy again, dread the thought of having to shave dem suckers again
    Getting there. Not sure what I am going to do when I hit 170. Might switch it up to a recomp to keep some size

    Ooh man thinking about if I had to shave my legs... haha not for me
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    Quote Originally Posted by joh408 View Post
    Getting there. Not sure what I am going to do when I hit 170. Might switch it up to a recomp to keep some size

    Ooh man thinking about if I had to shave my legs... haha not for me

    It is a time.. for Men to be Men!!!! Then again, I've never done it so I wouldn't know -_- looking good btw
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    I use the cream lasts longer and not all of it grows back... i have a heavy manscaping to do tomorrow night .. fuggin stuff is cold
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    I've done Nair for back hair since it's tough to reach with a razor. Man that stuff burned. Probably gonna do it again once summer rolls around... It's snowing right now so I don't know when that will be
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    Never Nair your head.......it's no good.
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    Quote Originally Posted by Montego1 View Post
    Never Nair your head.......it's no good.
    Haha I don't think I can pull off bald so that's probably not in the cards. My dad has good hair in his 50s so hopefully I got the same genes
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    Finals and research papers have been messing with my schedule pretty bad so I haven't been able to hit the gym in a few days. Been doing pull ups, sit ups and push ups every hour to make sure I don't go crazy. I should be able to get in the gym tonight for a few compound lifts, less accessory lifts.
    Justin
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    Hitting those big compounds lifts hard is a must if your gym times are fubared. Also good job on throwing in some pushups and sit ups. Sometimes we gotta get creative
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    Quote Originally Posted by Montego1 View Post
    Hitting those big compounds lifts hard is a must if your gym times are fubared. Also good job on throwing in some pushups and sit ups. Sometimes we gotta get creative
    Ya my gym times are sporadic as it is during the school year but I still make time to get in at least 4 times a week on normal weeks. With these papers, studying, review sessions and tests I'm lucky to make it out of the engineering center by 10pm. By then I am exhausted but just gotta push through. Got a paper due tonight, paper due tomorrow and then my last final is on Monday. Then it is summer and I'll have a consistent workout schedule as long as work doesn't change it up on me.
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    Knocked out some compound lifts bout 30 minutes ago. Had to get in the gym. Staring at a screen all day and night gets real old.
    Warmed up with some foam rolling since I was going for squats, deads and abs with maybe some other work in there. Got going into my warmup squat sets after that.

    Squat:
    10 reps x 45 lbs (bar)
    5x135
    5x145
    3x175
    3x205
    3x235
    9x265

    Deadlift:
    5x115
    5x140
    3x170
    3x200
    3x225
    8x255

    Weighted Decline Situp:
    10x10
    10x10
    10x25
    10x25
    10x35

    Didn't feel like I could put my all into other lifts so I did cardio.

    Did about 20 minutes on the stairmaster switching between level 7 for 1:30 and 11 for 1 minute, cool down after 20 at level 5. Feeling good. Probably gonna weigh in tomorrow and see what I am at. Maybe snap some pics.
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  37. Elite Member
    Montego1's Avatar
    Stats
    6'1"  236 lbs.
    Join Date
    Apr 2010
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    8,642
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    7507772
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    Those big lifts will definitely burn some calories at max effort and the extra cardio is exactly what you need right now. Good job and ready for progress pics!
    FINAFLEX PRODUCT EDUCATOR


    ​" If you're looking for a work horse.......I'm no Clydesdale."
  38. On my grind
    3clipseGT's Avatar
    Stats
    5'8"  182 lbs.
    Join Date
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    In for pics!
    E-Pharm Rep... PM me with any questions or concerns
  39. Senior Member
    joh408's Avatar
    Stats
    5'8"  190 lbs.
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    Weighed in this morning at 175! Don't have another paper due til Monday so today and tomorrow I am going to be killing it in the gym. Gonna go in about an hour and then I'll take so pics
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  40. Elite Member
    Montego1's Avatar
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    6'1"  236 lbs.
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    Awesome! Five pounds is great progress brother.
    FINAFLEX PRODUCT EDUCATOR


    ​" If you're looking for a work horse.......I'm no Clydesdale."
  

  
 

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