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joh408's Longterm Quest for Fitness

Quick lift this morning. Not a morning lifter so I was feeling a little weaker. Just hit prescribed reps at a quick tempo, went for a pump after

D3W1C5
Bench
45x15
100x5
115x5
135x3
145x5
165x5
185x5

Reverse grip bb bench
115x10x3

Tricep rope pull downs
70x10 -> 80x10
90x10
100x10

Cable Chest Flies
20x20
17.5x20x2

Done in about 30 minutes. Great pump
 
pete8407 said:
Um right here! Going to be badass!!!
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That was an awesome game. Oshie coming up clutch. Kovy made Quick look stupid on his last shootout goal tho. Can't wait for the medal round now. Looks like we will have Canada in the semis
 
Squats on Saturday were nothing to write home about. Just hit prescribed reps because I was exhausted. Today's lift was amazing tho.

Preworkout:
1.5g ARA
2 scoops FitMax
2 caps Alphamax
1g ALCAR
3g GMS

D1W2C5
OHP
45x10
65x5
75x5
85x5
95x3
110x3
120x3
135x9 PR
95x10
85x10
75x10

Pendlay Rows shoulder width grip
135x5
155x5
185x5
205x3

Pendlay Rows wide grip
135x5
155x5
185x5

Facepulls
40x30x4

Cambered bar curls
70x10x2

Reverse grip cambered bar curls
50x10

Ab wheel rollout from knees
5 reps x 3 sets

KB side bend
35x30 (10 reps each side, switching sides after 10, no rest)
 
D2W2C5
Sumo DL
Warmup
135x5
185x5
225x5
280x3
315x3
345x8

Conventional
225x10x3

DB Rows
80x10x2
90x8
90x5

Ab wheel from knees
5 reps

Sit-up
10x10
20x8
30x6
 
Quick lift this morning
Preworkout:
2 scoops Fitmax
1.5g ARA
2 caps Alphamax
3g GMS
1g ALCAR
3g DAA
5g Creatine Mono

Creatine and DAA are part of my daily stack so with the morning workout I just took it all at once

D3W2C5
Bench
45x15
100x5
120x5
135x3
155x3
175x3
195x10

Reverse Grip Bench
135x10x2
115x10

Tricep Rope Pulldowns
100x10x3

Farmers Walk
90lb DBs x ~100 feet
Walk all the way down the dumbbell rack, up past the benches and leg press, down until the squat racks and back up to the DB rack.

Hammer Front Pulldowns
70 each side, 10 reps each side alternating

Called it. About 35 minutes of work. Short rest times. Still getting stronger rep wise
 
Fluke goal for Canada. 2-1 US Women's up with 3:26 to go. Let's go US!
 
pete8407 said:
Reverse grip bench is awesome, I love it. It pumps my chest especially the upper part big time.
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Ya I love it. I've been needing to beef up my upper chest and it's really made a difference.

Sean1332 said:
10 reps on a 3's week is pretty damn good!
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Thanks Sean! I focused on my set up and getting a full arch with only my butt touching the bench instead of my tailbone. Seemed to have helped. Still need to work on getting my lats activated to get that spring off the lats at the bottom.
 
Squatted today. 325 for 7 high bar and then 205x10x3 low bar. Huge pump
 
D4W2C5
High Bar Squat
Bar x 10
145x5
185x5
210x3
260x3
290x3
325x7

Low Bar Squat
205x10x3

Lying Leg Curl
110x10x3
 
Very nice indeed. Jealous.

What's the difference between high/low bar?
 
RegisterJr said:
Very nice indeed. Jealous.

What's the difference between high/low bar?
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Thanks man! High bar is more on top of the traps, low bar is on the delts:
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High bar is the middle one, low bar is the right one
 

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pete8407 said:
I've never done low bar
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I just started doing it a few weeks ago. Most powerlifters use it because you can squat more weight once you get the form down. Can't really go ATG tho without the lower back rounding
 
3 athletes test positive for DMAA in the Olympics. Kinda interesting that something that is mostly on par with caffeine as a performance enhancer for most people is banned. Sucks but those are the rules I guess
 
I'll have to try that low bar too.

Absurd about DMAA.
 
D1W3C5
OHP
Bar x 10
75x5
85x5
95x3
115x5
125x3
140x9
95x10
95x6
85x8
75x10

Wide Grip Pendlay Row
135x5
185x5
185x5

Shoulder Width Grip Pendlay Row
135x5
155x5
165x5

Machine Rear Delt Fly
50x10
70x10
90x10
 
Nice OHP!
 
joh408 said:
Thanks man! Couple months ago I was stuck on 120 for 5 so hitting 140 for 9 is awesome
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No doubt. That's a pretty big increase!

I haven't worked on mine since starting the Mountain Dog, but I'd like to get mine up there soon too.
 
RegisterJr said:
No doubt. That's a pretty big increase!

I haven't worked on mine since starting the Mountain Dog, but I'd like to get mine up there soon too.
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How are you liking mountain dog? I might wanna give it a go on my cut in a couple weeks
 
joh408 said:
How are you liking mountain dog? I might wanna give it a go on my cut in a couple weeks
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I'm loving it. I'm on week 3, and he has pushed me harder each week so far. I have to take a month off in a couple weeks due to a surgery, but after that I think I'll start it over, then try one of his other routines.
 
RegisterJr said:
I'm loving it. I'm on week 3, and he has pushed me harder each week so far. I have to take a month off in a couple weeks due to a surgery, but after that I think I'll start it over, then try one of his other routines.
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Nice! I saw you were needing surgery on your eyes. I hope it goes well and I'm sure once you get back in the gym you are gonna kill it. Do you need bands for md?
 
joh408 said:
Nice! I saw you were needing surgery on your eyes. I hope it goes well and I'm sure once you get back in the gym you are gonna kill it. Do you need bands for md?
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Thanks Joh!

I've been using basic bands. I do eventually want to get the EliteFts though.
 
RegisterJr said:
I'm loving it. I'm on week 3, and he has pushed me harder each week so far. I have to take a month off in a couple weeks due to a surgery, but after that I think I'll start it over, then try one of his other routines.
Click to expand...
hope that surgeries nothing major man! I too have to go under the knife at some point soon as well.
 
Must have slept wrong. Back was feeling all kinds of weird today. Didn't push it.

D2W3C5
Sumo DL
135x5
185x5
225x3
290x5
330x3
365x2

Mid back was feeling sore and tight during warmups. I thought some rolling would help it out but still the same stuff throughout working sets. 365x2 went up fast but I'm not trying to get injured pulling heavy amrap with a sore back. Decided to forgo rep deads since that wouldn't feel good either

GHRGM
BWx10
60x10
60x10
BWx10

Ab Wheel Rollout from Knees
3 sets of 5

Oh well, hit my prescribed reps +1 and did some core/PC work. Decent day. Not gonna dwell on it. Ice/heat will be in the cards later tonight after my test and class
 
nicksox15 said:
Hate the days when the back feels off! Good job on fighting through
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Ya it happens, just can't push it too hard. Thanks! I'm going to be doing a halfway review on Alphamax once I finish off the bottle this week. Gotta say it's been treating me real well
 
187.1 waking up today. Not sure how. I crushed 3600 calories yesterday but woke up 2 pounds light. Hmm I thought I had my calories figured out. When I start my cut I'll probably start around 3000 and adjust from there. No sense in dropping calories real low right off the bat
 
joh408 said:
187.1 waking up today. Not sure how. I crushed 3600 calories yesterday but woke up 2 pounds light. Hmm I thought I had my calories figured out. When I start my cut I'll probably start around 3000 and adjust from there. No sense in dropping calories real low right off the bat
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That's what I've been doing. Starting at 2800 which is my tdee and dropping 100kcals every week but at 2800 I feel tighter already so I'll prolly go to around 2600 and stay rhere
 
joh408 said:
187.1 waking up today. Not sure how. I crushed 3600 calories yesterday but woke up 2 pounds light. Hmm I thought I had my calories figured out. When I start my cut I'll probably start around 3000 and adjust from there. No sense in dropping calories real low right off the bat
Click to expand...

That's the way I do it too.

My calorie intake varies on the season of the year.
Or, possibly, your metabolic rate has increased some?
 
EatMoar said:
That's what I've been doing. Starting at 2800 which is my tdee and dropping 100kcals every week but at 2800 I feel tighter already so I'll prolly go to around 2600 and stay rhere
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Ya next week I'll start it at 3000 and hope for 1-2 lbs a week. If I don't see progress I'll drop it down by 100 calories and see where I'm at the next week.

RegisterJr said:
That's the way I do it too.

My calorie intake varies on the season of the year.
Or, possibly, your metabolic rate has increased some?
Click to expand...

I would say it has increased greatly. Last year I was cutting on 1700-2000 calories and adding mass at 2600. Now I'm at 3000-3200 for maintaining depending on activity level. Bulking season has treated me nicely
 
Just saw we got some new research chem sponsors. Hopefully we won't have that many people starting threads about not being able to get SERMs anymore
 
Late night lift
D3W3C5
Bench
Bar x 15
100x5
120x5
135x3
165x5
185x3
205x6

Reverse grip bench
135x10x3

Hex Press
40x10
50x7x2

V bar tricep Pushdown
90x10 -> 100x10
110x10
120x10
130x10
140x10
150x5

Pendlay rows
135x10x2
155x10

Cambered bar cable curl
150x5
120x5
100x5

Cable chest flyes
60x15
50x10
40x8

Pics coming later since this recomp is over tomorrow. Transitioning into a cut with carb back loading
 
Recomp is over. Gonna crush some squats later and then tomorrow I'll be starting a no carb diet for 2 days and then backloading on Monday.
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