joh408's Longterm Quest for Fitness

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    Quote Originally Posted by RegisterJr View Post
    Check out dem abs!



    Never mind. Probably gone now. Lol

    That much chicken in one sitting would put me on the couch, with or without the rest.
    Haha they are still kind of there. Love carb backloading

    Justin
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    Quote Originally Posted by pete8407 View Post
    Looking good bro, and are really coming in! Makes all the dieting worth it.
    Thanks Pete! I'm loving my workouts and diet so far. I haven't added in any fat burners yet and my deficit isn't that high (2600-2800 cals a day) so the cuts should be coming in deep soon
    Justin
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    Stimul8ting These Gains With Finaflex
    Here's my new log if you want to follow
    •   
       

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    Quote Originally Posted by pete8407 View Post
    Stimul8ting These Gains With Finaflex
    Here's my new log if you want to follow
    Hell ya man! I've been wondering if you had a log up
    Justin
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    Quote Originally Posted by joh408 View Post
    Hell ya man! I've been wondering if you had a log up
    I had a log going for IForce Protean but that's ending today.
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    Quote Originally Posted by pete8407 View Post
    I had a log going for IForce Protean but that's ending today.
    Ah must have missed it
    Justin
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    Quote Originally Posted by joh408 View Post
    Ah must have missed it
    Today was it, going to give my final review today
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    Quote Originally Posted by pete8407 View Post
    Today was it, going to give my final review today
    I'll check that out after my lift. Always looking for different proteins to try
    Justin
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    Week 4
    Legs

    Lying Leg Curls
    70x10
    80x15
    100x12
    120x9
    130x6

    Leg Press Machine (had a group of 3 on the only leg press taking their time)
    210x15
    350x15
    505x10x3

    Squats
    135x5
    225x5
    255x15x3

    Fcking miserable. Hip was tight. Loosened up a bit as I went but my legs were prexhausted so it was rough

    Teardrop Leg Extensions (kick as hard as you can, hold at the top for 1s)
    125x8
    145x8
    205x8

    BB Stiff Leg Deadlifts
    135x10
    225x10
    270x10
    Justin
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    Walking real slow now. I haven't done that volume on squats in forever. I can't even remember the last time. Did a contrast shower for the first time. 30s hot, 30s cold for about 5 minutes. Feel better already. Grabbing some grub now. Half a pound of chicken, 3 cups arugula with olive oil and lemon dressing
    Justin
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    joh408's Longterm Quest for Fitness


    Whats up with the torture shower?
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    You did smash on dem legs!
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    Quote Originally Posted by RegisterJr View Post
    Whats up with the torture shower?
    Muscles were feeling tight right after so I decided to do a little torture shower haha. The cold numbed it and the hot loosened it up. At least that's what I felt. Not sure if it works like that but I liked it once I was done.

    Quote Originally Posted by pete8407 View Post
    You did smash on dem legs!
    Hell ya man. I snapped some pics but my legs are pretty pale and not shredded in the least. Gotta keep some pics for progress updates tho
    Justin
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    Pics are the best for motivation and to see where you have been and the progression you have made.
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    Quote Originally Posted by pete8407 View Post
    Pics are the best for motivation and to see where you have been and the progression you have made.
    Definitely agree with that
    Justin
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    Might as well put up the leg shot. I wanna see some separation this summer. Hopefully hammering them like today along with diet will make it happen
    Justin
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    Forgot to mention today was my last lift with X factor. Had a solid run. Hit some prs at the beginning when I was doing 531 and it's helped me up the weights on MD every week. Combined with Alphamax it's been a great recomp/start of the cut. Definitely will buy more when I can
    Justin
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    Week 4
    Chest Shoulders
    Machine Fly
    80x10
    100x10
    120x8
    160x8
    170x8
    180x8

    BB Incline Bench (1in from chest, no *******, constant tension)
    45x15
    95x10
    115x8x2
    135x8x3

    DB Flat Bench (hands neutral whole time, pause at bottom, 3/4 *******)
    45x8
    55x8x2
    50x8x2

    From here I used a wooden stick and stretched by holding my arms straight and bringing the stick over my head and then back. 8 reps in between dips, 10 in between rear delt raises, 8 in between lateral raises.

    Dips (elbows flared, chin to chest, 3/4 *******)
    10
    8
    6


    DB Rear Delt Raise
    20x10
    20x30
    17.5x30
    15x30

    DB Lateral Raise
    5x15

    Yes 5lb dbs haha. Shoulders were on fire. I wanted to do good form

    Cage Presses (*******, lean forward and flex traps and delts)
    45x10
    55x9
    65x7
    70x5
    75x3

    Cable crunches
    70x10
    77.5x10
    85x10
    Justin
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    joh408's Longterm Quest for Fitness


    Underestimated how hard cage presses are when you already torch all heads of the delts. I tried 95 after my warmup set of 45. Didn't budge at all. Did static holds at the end of each set for cage presses flexing traps and delts for about 10 seconds. Maybe longer.

    I really need to up the weights to get the chest growth I want but that'll come with staying consistent. I hit 235 on flat in January for an all time pr on bench so I'm still a novice when it comes to chest.

    I've been noticing a reduction in chest fat though which is nice. Less skinfolding around armpit and the shape is starting to come in. I have another day left on Alphamax. I will definitely be picking up more bottles when I can. 8 weeks is the way to go. I've noticed fat reduction and solid strength with the 8 weeks. First 4 were recomp and it was awesome. It's a great product for cutting or recomp. The sleep effects were very nice as I was out about 30-60 minutes after dosing. No gi issues to speak of.

    Next stack will be 500mg RK 3 times a day, half a tab of dexaprine in the morning. Maybe adding compound20. Not sure yet
    Justin
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    I really like your chest and shoulder workout! Sounds like your form is on point.
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    Quote Originally Posted by pete8407 View Post
    I really like your chest and shoulder workout! Sounds like your form is on point.
    I'm running Mountain Dog program 3 right now so I try to do everything exactly like Meadows has written in the program. Plus he's got some great videos to figure out the right form on some of the exercises
    Justin
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    Quote Originally Posted by joh408 View Post
    I'm running Mountain Dog program 3 right now so I try to do everything exactly like Meadows has written in the program. Plus he's got some great videos to figure out the right form on some of the exercises
    Yea meadows is great. I incorporate at lot of his stuff.
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    Had some donuts this morning. Not too happy with it but I needed food. Up early to work on a project, at a friends house so I didn't have an opportunity to cook some food. Gonna skate for a bit to work off some of it. Chicken and veggies the rest of the day
    Justin
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    Week 4
    Back

    One Arm BB Rows
    25x10
    50x8
    75x8
    85x8
    95x8

    Partial Pulldowns (full stretch at the top, stop at the forehead, wide grip)
    100x10
    150x8
    180x8
    190x8
    200x8
    210x8

    Cable Low Row (wide grip, hands neutral, squeeze lower lats throughout)
    135x10
    150x10x3

    DB Pullovers (lying normal on bench, deep stretch at bottom, only bring to forehead)
    55x12x3

    Back Hyperextensions (15s rest between)
    25x19
    25x17
    25x16
    Justin
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    Strong pulldowns Joh!
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    I like those 1 arm BB rows, I need to start incorporating them more into my back day.
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    Week 4
    Arms Calves Abs

    Rope Pushdowns
    100x12
    120x12
    140x12

    V Bar Pushdowns
    120x20
    140x15
    160x12
    170x10
    180x8

    Tricep Kickbacks (pronated whole time)
    20x8x3
    25x8x2

    Bent Over Rope Extensions
    70x15
    80x15
    100x15
    110x15x2

    KB Cross Body Curls (hands supinated, do one arm and then the other)
    25x10
    30x10
    35x10x2

    EZ Bar Preacher Curls (3s descent, stop just short of straight)
    45x8
    50x8
    55x8
    75x8

    EZ Bar Curls (3s descent)
    75x6x2
    85x6
    95x3+75x3

    Reverse EZ Bar Curls
    45x20
    45x10x3

    Hack Squat Machine Calf Raise
    180x15
    270x15
    360x15
    410x15
    450x10+10 partials

    Cable Crunches
    100x10
    120x10
    150x10

    V-Ups
    15 reps x4 sets
    Justin
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    Quote Originally Posted by RegisterJr View Post
    Strong pulldowns Joh!
    Thanks man. Those partials really target the lats.

    Quote Originally Posted by pete8407 View Post
    I like those 1 arm BB rows, I need to start incorporating them more into my back day.
    I love the 1 arm Bb rows. Get a nice deep stretch using 25s and drive the weight up
    Justin
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    Nice arm workout, I bet the 3s negatives were burning like crazy
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    Quote Originally Posted by pete8407 View Post
    Nice arm workout, I bet the 3s negatives were burning like crazy
    They were burning real bad but at least I was able to hit full rom this week unlike the last couple weeks with the superset pump
    Justin
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    I'm going to be logging the ForeRunner Labs Alpha Dry Test stack here in another week, you should follow, it should be awesome!
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    Quote Originally Posted by pete8407 View Post
    I'm going to be logging the ForeRunner Labs Alpha Dry Test stack here in another week, you should follow, it should be awesome!
    I'll be in on that for sure
    Justin
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    Low carb rest day today. I'm doing 2 on 1 off now so I should be progressing through the weeks a little faster
    Justin
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    Week 5
    Legs

    Lying Leg Curls
    80x10
    100x10
    120x10
    130x10
    130x10+110x5+90x5

    Leg Press
    4 pps x 5
    6 pps x 5
    8 pps x 5
    10 pps + 25 x 10 x 2
    10 pps + 25 x 9

    Squats (3s descent)
    45x10
    135x5
    225x5
    305x10
    Sharp pain through the left knee cap
    325x1
    Not risking it. I'll do squats on another day

    Hack Squats
    270x10
    360x10
    360x10+270x10+180x10
    Last 10 reps feet low to hit the teardrop

    DB Stiff Leg
    90sx12x3
    Justin
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    Great leg session. I get pain on my knees as well sometimes. I think it's from the years of hockey
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    Quote Originally Posted by pete8407 View Post
    Great leg session. I get pain on my knees as well sometimes. I think it's from the years of hockey
    Ya I definitely think it's the hockey. All the lateral movements and quick stops really take a toll
    Justin
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    Teardrop is already more pronounced. Hitting it with all the different exercises is really making a difference. Pics coming later
    Justin
    Instagram: justin_ohara9
    http://anabolicminds.com/forum/training-forum/231863-joh408s-longterm-quest.html
  38. Senior Member
    joh408's Avatar
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    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
    Ya I definitely think it's the hockey. All the lateral movements and quick stops really take a toll
    Hell yes they do! My hips bother me often too
  40. Professional Member
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    Quote Originally Posted by pete8407 View Post
    Hell yes they do! My hips bother me often too
    mine as well, my left hip flexor is proper ****ed.
  

  
 

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