joh408's Longterm Quest for Fitness

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  1. Quote Originally Posted by wasme View Post
    The hex presses are great arent they. They almost have my chest cramping near the end.
    Fantastic especially with the hard flex. Almost cramped up and dropped the weights
    Justin
    Instagram: legsthesizeofkegs


  2. I know I'm doing the pec minor dips right, but hey don't feel very effective to me either. I take an adjustable cable that can go upright at just outside the shoulders, and mimic the movement as kinda a fly with a short ROM, squeeze, and with straight arms.

    I'll video it next time.

    The way he describes it, to me, comes across as a specific dip-handle-setup. In this one gym, we're on our third since I've been there. Each one is different...
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  3. Quote Originally Posted by RegisterJr View Post
    I know I'm doing the pec minor dips right, but hey don't feel very effective to me either. I take an adjustable cable that can go upright at just outside the shoulders, and mimic the movement as kinda a fly with a short ROM, squeeze, and with straight arms.

    I'll video it next time.

    The way he describes it, to me, comes across as a specific dip-handle-setup. In this one gym, we're on our third since I've been there. Each one is different...
    I think I'm doing them right but I'm not positive. Just modeling it off his video.

    I'd like to see that so maybe I can sub em in next time
    Justin
    Instagram: legsthesizeofkegs

  4. MD
    Day 5 Week 5
    Arms Calves

    Superset 1:
    V Bar Pushdowns // 1.25 Cable Curls
    70x15//55x8
    77.5x15//62.5x8
    85x15//62.5x8
    85x15//55x8

    Superset 2:
    Incline DB Curls // Close Grip Pushups
    20x8+6 partials out of bottom// Failure x4

    Superset 3:
    Bench Dips (go until failure aka not moving more than an inch) // Preacher Curls
    Failure // 75x8 x4

    Superset 4:
    Smith Standing Calve Raises // Dorsiflexion
    225x20+// failure
    275x20+// failure
    Justin
    Instagram: legsthesizeofkegs

  5. Can't believe you're on week 5 of your program already. Seems like you just started it!

    Props for the consistency, brother. That's what it's all about
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  6. Quote Originally Posted by liftandswim View Post
    Can't believe you're on week 5 of your program already. Seems like you just started it!

    Props for the consistency, brother. That's what it's all about
    Thanks man it's flying by! Starting week 6 tomorrow and that's the last week of the program. May make the switch to 5/3/1 BBB with some added accessories in there once I'm done. Kinda missing strength training
    Justin
    Instagram: legsthesizeofkegs

  7. Ordered a TENS unit last night after seeing Sean using one. Hoping it helps my shoulder injury I've been dealing with since I had a banded DB bench go bad
    Justin
    Instagram: legsthesizeofkegs

  8. Which unit did you go with? I have looked at these for my back.
    FINAFLEX REP
    Visit our website at finaflex.com

  9. Quote Originally Posted by wasme View Post
    Which unit did you go with? I have looked at these for my back.
    Grabbed this one:
    http://www.amazon.com/dp/B007TOJ948/...332200_TE_item

    Should come in Wednesday. Debating waiting til Thursday to do chest and shoulders to see if I can loosen it up before then
    Justin
    Instagram: legsthesizeofkegs

  10. Same as mine. Lemme know how it does for you.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  11. Quote Originally Posted by Sean1332 View Post
    Same as mine. Lemme know how it does for you.
    Will do. Any good articles on placement?
    Justin
    Instagram: legsthesizeofkegs

  12. Quote Originally Posted by joh408 View Post
    Will do. Any good articles on placement?
    Whatever provides a good contraction. I just google everything.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  13. MD
    Day 1 Week 6

    Legs

    Lying Leg Curls
    70x15
    90x15
    110x15x3
    110x12+35 partials out of bottom

    Squats
    45x8
    135x8
    185x8
    225x8
    275x8
    315x8
    Challenge Set:
    315x10+255x8+205x7
    Video to come later

    Leg Extensions (2s flex at top)
    170x10x3

    Hack Squat
    290x10
    330x10
    Dropset:
    330x10+200x33

    BB Stiff Leg Deadlifts (25s for a deep stretch)
    145x10
    195x10x2

    Dead...
    Justin
    Instagram: legsthesizeofkegs

  14. Man your squats are heavy.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  15. Quote Originally Posted by RegisterJr View Post
    Man your squats are heavy.
    Cut em a little high today on the challenge set but I'm still feeling it. Rough
    Justin
    Instagram: legsthesizeofkegs

  16. Quote Originally Posted by joh408 View Post
    Cut em a little high today on the challenge set but I'm still feeling it. Rough
    That's still Gainz friendly!
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  17. Challenge set:
    Justin
    Instagram: legsthesizeofkegs
  18. joh408's Longterm Quest for Fitness


    That's a sweet rack too.

    You started off really fast... Nice.

    Edit: it locked up on my phone and I couldn't watch the whole thing.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  19. Quote Originally Posted by RegisterJr View Post
    That's a sweet rack too.

    You started off really fast... Nice.

    Edit: it locked up on my phone and I couldn't watch the whole thing.
    Ya we got 3 of those,
    3 of these
    Name:  hdehr__91995.jpg
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    and 4 of these
    Name:  CS-SigBenchRack_SOSR-hero.png
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    in the gym. Decent amount of equipment but it still gets packed
    Justin
    Instagram: legsthesizeofkegs

  20. Quote Originally Posted by RegisterJr View Post
    Man your squats are heavy.
    Agreed, that challenge set is something else!
    FINAFLEX REP
    Visit our website at finaflex.com

  21. Quote Originally Posted by wasme View Post
    Agreed, that challenge set is something else!
    That challenge set was a beast on it's own. All the rest of the workout just made it so I could barely walk home
    Justin
    Instagram: legsthesizeofkegs

  22. MD
    Day 2 Week 6
    Chest Shoulders

    Slight Incline DB Press (3/4 lockout)
    50x8
    60x8
    70x8
    80x8
    90x8
    100x8 barely

    Incline BP
    95x10
    135x10x3

    Reverse Banded Bench
    +mini band
    135x10
    185x5
    205x5x4
    225x4

    Stretch Pushups
    20
    19
    16

    Superset 1:
    DB Side Laterals // Band Facepulls
    15x15//15x2
    20x15//15x2

    Rear Delt Destroyer
    60x40->30x30->15x15
    Justin
    Instagram: legsthesizeofkegs

  23. Nice work Joh. I can't wait to hit chest again too.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬

  24. Quote Originally Posted by RegisterJr View Post
    Nice work Joh. I can't wait to hit chest again too.
    Was a great session. Only got the last chest and shoulders pumping day left on Muscular Demolition
    Justin
    Instagram: legsthesizeofkegs

  25. Quote Originally Posted by joh408 View Post
    Was a great session. Only got the last chest and shoulders pumping day left on Muscular Demolition
    Have you decided what's next? I haven't started Demo yet. Prob in 4 weeks.
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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