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joh408's Longterm Quest for Fitness

joh408 said:
Ya they have been upgrading the rec for about 8 months now. It's gonna be nice not having to squat on a basketball court
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Squat on a basketball court? HAHAHA I would say that ANYTHING is an upgrade from that!
 
Deak007 said:
Squat on a basketball court? HAHAHA I would say that ANYTHING is an upgrade from that!
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Ya they moved all the equipment into the auxiliary basketball courts when they were tearing down the old weight room and putting in our new rink. It was terrible trying to screw in my feet when getting set for a squat.
 
joh408 said:
Ya they moved all the equipment into the auxiliary basketball courts when they were tearing down the old weight room and putting in our new rink. It was terrible trying to screw in my feet when getting set for a squat.
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That is screaming injury... I would have just passed on squatting... LOL
 
D1W3C3
OHP:
45x5
65x5
75x5
85x3
95x5
110x3
130x7
75x10x3

Facepulls:
60x10x2
70x10x2
40x20

Incline DB Curls:
35x10x3

DB Front Raises/Side Lateral Raises:
10x10x2

Back Raises:
10x10x3

Rode the bike for about 10 minutes as a cool down
 
Nice work Joh!
 
Thanks guys! Just trying to get as strong as possible right now. Recomp starts in a week. Cut starts in March. Pics coming sometime this weekend. My shoulders have blown up and I've gained a good amount of muscle. Sitting around 187. Might try to hit a PL meet in a couple months at 181
 
Pulled 405 sumo easily this morning! Got too cocky and tried to jump even further to 440 but couldn't get it. I'll update the rest of the lift once I'm done
 
D2W3C3
Sumo Deadlift:
Bar warmup
135x5
175x5
205x3
280x5
310x3
345x1
365x1
375x1
395x1
405x1
440x0
Next time I'll take a smaller jump. Just couldn't get it going. 405 was fast once the plates left the ground
Conventional DL:
175x10x3

Lat Pulldown:
90x10
105x10
120x10
135x8
150x6

Hanging Leg Raises:
BWx10x3
 
joh408 said:
D2W3C3 Sumo Deadlift: Bar warmup 135x5 175x5 205x3 280x5 310x3 345x1 365x1 375x1 395x1 405x1 440x0 Next time I'll take a smaller jump. Just couldn't get it going. 405 was fast once the plates left the ground Conventional DL: 175x10x3 Lat Pulldown: 90x10 105x10 120x10 135x8 150x6 Hanging Leg Raises: BWx10x3
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I think you could have saved energy and skipped the 365 and 395 as well.
 
Sean1332 said:
I think you could have saved energy and skipped the 365 and 395 as well.
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Most likely. Before today I hadn't pulled over 355 but I was feeling good so I went for some singles. Didn't go in with a solid plan but based it off bar speed
 
Congrats bro!
I've still yet to try Sumo...
 
Hit 235 today on bench. PR for a single. Missed 245. I'll write out the full lift later
 
Thanks guys! Not gonna lie, 225 has been a huge mental barrier. I couldn't hit it clean for the longest time. Today I was feeling good and went for it and nailed it.
 
D3W3C3
Bench
45x10
95x5
105x5
125x3
155x5
175x3
195x1
215x1
225x1
235x1
245xF
115x10x3

Incline BB Bench:
65x10
95x10
115x10x2

Neutral Grip Tricep Pushdown:
70x10
90x10
100x10
120x10
130x10

Seated Cable Flies:
40x10
50x10
60x10

Cool down on the bike for 20 minutes

Great lift! Stoked about hitting that 235. 245 is almost there. Got stuck about halfway up. Gonna be there and past it in a couple training cycles.
 
I bet if you skipped that 195 and 225 you would've hit the 245.
 
RegisterJr said:
I bet if you skipped that 195 and 225 you would've hit the 245.
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195 was a prescribed rep for 5/3/1 so I hit 1. 225 was a mental block but that's out of the way now. When I test maxes in a few months I'll definitely be making smarter jumps.
 
Hit 385 on squats for a PR. Missed 405. Not even close haha got down and couldn't use the reflex back up. Laid it on the safetys nice and easy so I was under control the whole time
 
Oh and I am finally in the 1000lb club! 385/235/405 for a 1025 gym total. Gotta start somewhere, on to the next 100lbs
 
D4W3C3
Squat:
Bar x 10
135x5
185x5
205x3
255x5
290x3
320x1
355x1
385x1
405xF

Front Squat:
135x10x3
155x8x2

Lying Leg Curl:
90x10
100x10
110x10
 
Veruy nice Joh. You have me beat!

I haven't even tried 405 since not being able to bring it back up last June or July. Actually, Idon't think I've gone over 340 since then. Gotta change that...
 
RegisterJr said:
Veruy nice Joh. You have me beat!

I haven't even tried 405 since not being able to bring it back up last June or July. Actually, Idon't think I've gone over 340 since then. Gotta change that...
Click to expand...

Thanks Register! I didn't squat anything over 320 until I just did those singles. It's been all rep work since I don't have a spotter.
 
D1W1C4
OHP
Bar x 10
65x5
75x5
85x3
95x5
110x5
120x10
80x10x5

Facepulls:
60x10x3
70x10
50x20
40x20

Side Raises/Front Raises:
10x10x3/10x10x3
 
Bulking is over. Going maintenance now to recomp and solidify my gains. I calculated my calories to be around 2650. I'll be checking weight every couple days to adjust for any weight loss or weight gain. Got 6-8 weeks of recomping and then its on to a cut peaking for Vegas in mid May. Once I get back I'll probably keep cutting until I feel I am at a low enough bf or if my lifts are struggling. Might try to do more calories on heavy lifting days (squats and deads) and then reduce calories on rest days.
 
Nice work man... I figured out my maintenance for a recomp soon myself... I am at 3200 cals... but I feel that that is high... lol I could see 2800 max... but i could be coo coo...
 
Deak007 said:
Nice work man... I figured out my maintenance for a recomp soon myself... I am at 3200 cals... but I feel that that is high... lol I could see 2800 max... but i could be coo coo...
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Ya I need to check out some other calculators. Now that I am looking at it, 2650 for me seems low. That's what I was maintaining at over summer at around 175. I should probably be closer to 2800 now.
 
joh408 said:
Ya I need to check out some other calculators. Now that I am looking at it, 2650 for me seems low. That's what I was maintaining at over summer at around 175. I should probably be closer to 2800 now.
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What I like to do is take 3-5 different calculators and average out their output... and go with it... since each is going to be different... LOL
 
D2W1C4
Sumo Deadlifts
Bar warmup
135x5
185x5
225x3
250x5
285x5
320x10

Conventional DL
175x10x5

Supersetted with pull ups
10
10
10
8
5

Back raise
25x10x3
 
D3W1C4
Bench
45x20
95x5
115x5
125x3
140x5
160x5
180x9
Started to pause at the bottom to get used to it in case I want to do a competition

Reverse Grip BB Bench:
95x10x2
115x10x2
115x8

Tricep Pushdowns V Bar:
80x10
90x10
100x10
Those 3 done as a continuous set only stopping when adjusting weight
110x10
120x10
130x10

BB Bent Over Rows
135x10x3
180x5

Seated Fly
30x10
40x10
50x10
60x10
70x10
 
Couple things:

Gonna go with paused bench from now on. It'll help me if I want to compete and it's good to move away from the touch n go.

Reverse grip bench was awesome today. Gonna incorporate it a lot more for accessory benching. No shoulder pain and a good chest pump

Upped the pace on accessory work so I was done in about 45-50 minutes.

Coming off my stim break I went with Condense mixed with 6g GMS, 3g ALCAR and 1g ARA. Pump was out of this world, skin was tight all around. Love it. This was my first day on ARA so I'm excited for what the next 30-50 workouts or so will be like.

Woke up down about 2 pounds. Gonna have to up calories to at least 3000. I've been at 2800 but it's not enough
 
joh408 said:
Couple things: Gonna go with paused bench from now on. It'll help me if I want to compete and it's good to move away from the touch n go. Reverse grip bench was awesome today. Gonna incorporate it a lot more for accessory benching. No shoulder pain and a good chest pump Upped the pace on accessory work so I was done in about 45-50 minutes. Coming off my stim break I went with Condense mixed with 6g GMS, 3g ALCAR and 1g ARA. Pump was out of this world, skin was tight all around. Love it. This was my first day on ARA so I'm excited for what the next 30-50 workouts or so will be like. Woke up down about 2 pounds. Gonna have to up calories to at least 3000. I've been at 2800 but it's not enough
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Can't wait to see how you like the ArA! I have the same stack I'm going to use soon, super pumped.
 
pete8407 said:
Can't wait to see how you like the ArA! I have the same stack I'm going to use soon, super pumped.
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Ya I'm pumped to see if it lives up to the hype. Nutra shorted me a bottle so I sent them an email but I haven't heard back yet. Giving them a call tomorrow to figure it out. The GMS and Condense gave me a huge pump today so it'll be awesome when ARA kicks in. Not sure what preworkout I'm gonna use. I have some Conquer, Potassium Nitrate, Ignite2 and Fitmax plus a bunch of samples of Prodigy so I might just rotate them around.
 
Please post how you like those samples, too. I've only tried Prodigy of what you mentioned.
 
Terrible squat day. Left knee was sore. Hips tightened up after a couple sets
 
D4W1C4
Squat
Bar x 20
135x5
175x5
205x3
235x5
265x5
300x10
175x10x3

Lying Leg Curls
90x10x3

First time squatting in shoes that aren't flat in a long time. My knock off chucks are out of commission with a tear in the canvas so I chose to go with some Nikes that have a solid heel but it is raised. This resulted in me getting on my toes and my lower back flattening out. Bad all around. Should have stopped at prescribed reps but ego got the best of me. Got a video I am gonna upload once I can fix it. My buddy took it and changed it from landscape to portrait mid video so it stayed in landscape mode
 
Used prodigy as my preworkout today and I wasn't all that impressed. Focus wasn't there completely and I had an uneasy feeling in my stomach. Might give it another go later on but I'll continue looking for another preworkout. Skipped GMS and ALCAR today to evaluate it on its own merits for pump and focus. Decent pump throughout the squats and leg curls but nothing to write home about.
 
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