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joh408's Longterm Quest for Fitness

Quick Alphamax review:
After 4 weeks of recomping with Alphamax, I can say it's a great addition no matter what someone's goal are. I was hardening up with no change in diet, slipping a couple days with some cheats but Alphamax had my back with no lasting damage. I don't get GI stress from Forskollin so I love the profile on it. My sleep has improved greatly with 2 caps before bed. On morning or midday workout days, I'll take 2 preworkout and the pumps are great. 2 in the morning has little to no effect on energy that I can tell. Mood is good throughout the day, looking forward to lifting and just having a good time. The B6 and L-Dopa have helped my nipples become more uniform as they were a little conical from losing weight last year and having a decent amount of chest fat. I am excited to see how Alphamax does on my cut. It does give me some chest/back/neck acne when combined with DAA but I can live with that for the test boost. Strength has been going up at near same levels as my bulk and so I think it should help me retain strength on my cut.
 
Looking good Justin. Great start to the year, it appears.
 
Lookin good man, those traps are definitely more defined! Thanks for the Alphamax review also, could you throw that up in the review section here on AM? Keep up the good work sir!
 
RegisterJr said:
Looking good Justin. Great start to the year, it appears.
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Thanks man. It's definitely been fun.

nicksox15 said:
Lookin good man, those traps are definitely more defined! Thanks for the Alphamax review also, could you throw that up in the review section here on AM? Keep up the good work sir!
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Thanks nick! I feel like I was washed out in the pic. Might snap one upon rising tomorrow since I can see the outlines of 4 abs in person but that pic makes me look pretty smooth. I'll throw it up when I get home later
 
Bad day. Feeling some pain in my groin area around the circle:
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Sharp pain. Hurts to lift my leg. Not good. Tried foam rolling and lacrosse ball trigger point but it's not feeling too hot.

At least next week is a deload
 
D4W3C5
Squat
Bar x 10
145x5
185x5
215x3
275x5
310x3
340x3

Front Squat:
205x5

Low Bar Squat:
205x5

Front 3 second Pause Squats:
135x5

Lying Leg Curls:
90x10
110x10
120x10

Ab Wheel Rollouts from knees:
3 sets of 5 reps
 
Nice squats, 340x3! 5 sets of front squats! Hope that sharp pain goes away, hope it's nothing serious
 
joh408 said:
Bad day. Feeling some pain in my groin area around the circle:
Invalid Link Removed
Sharp pain. Hurts to lift my leg. Not good. Tried foam rolling and lacrosse ball trigger point but it's not feeling too hot.

At least next week is a deload
Click to expand...

I had this in early November. Hurt like hell, especially getting in and out of my work vehicle. Went to the doc and it was a groin pull. No cardio/legs for a few weeks and it healed up perfectly.

Just FYI, if that's it.

Doc said I should ever squat anymore. Lol.
 
pete8407 said:
Nice squats, 340x3! 5 sets of front squats! Hope that sharp pain goes away, hope it's nothing serious
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Thanks Pete, I definitely had more in me on a healthy day but didn't want to push it. It was just 5 reps on the front squat feeling out different grip options. Gotta find one that doesn't stress my wrists/fingers.

Lukef2000 said:
Looking good man! Pretty noticeable differences there!
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Thanks Luke! It's time to cut down now to see where I'm at under this fat.

RegisterJr said:
I had this in early November. Hurt like hell, especially getting in and out of my work vehicle. Went to the doc and it was a groin pull. No cardio/legs for a few weeks and it healed up perfectly.

Just FYI, if that's it.

Doc said I should ever squat anymore. Lol.
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Ya it was really painful last night but I iced it and woke up feeling better today. Still really tight so this next weeks deload will be good for me. I'll judge how it's feeling after that and see if I need to back off squats another week or so. If my doc told me to never squat again id probably laugh
 
Lol I tore my supra patella tendon and my doctor told me that squats are pretty much the worst exercise for knee stresses. My reply? That's only because no one knows how to squat properly.
 
I have a new doc, just met her last week and she's around my age (32). A little emaciated, tbh.

I'm sure there is going to be all sorts of awesome 'advice' over the next couple years...
 
Lukef2000 said:
Lol I tore my supra patella tendon and my doctor told me that squats are pretty much the worst exercise for knee stresses. My reply? That's only because no one knows how to squat properly.
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Haha great response

RegisterJr said:
I have a new doc, just met her last week and she's around my age (32). A little emaciated, tbh.

I'm sure there is going to be all sorts of awesome 'advice' over the next couple years...
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Ya I bet there will be some erroneous advice thrown around. I've noticed, at my doctor at least, that most of his advice is for the general public that isn't that active.
 
Off day today. Groin is a little sore from my hockey game yesterday. Gonna hit some OHP and DL tomorrow finishing off with a complex like Sean did in his log. Deload week is much needed.
 
joh408 said:
Haha I bet I will. The only conditioning I get is playing hockey once or twice a week and walking to class and back
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Hockey's intense! After the game it looks like I just stepped out of a pool. If your diets on point than hockey twice a week is definitely enough at least for me anyway.
 
pete8407 said:
Hockey's intense! After the game it looks like I just stepped out of a pool. If your diets on point than hockey twice a week is definitely enough at least for me anyway.
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Ya it gets the job done but I would skate 4 times a week when I had more time. Wish I still could get on the ice that much
 
Fun day today
Deload
OHP
45x10
65x10
85x10
95x10
95x10
85x10
65x10
45x10

Deadlift speed work
Conventional
135x5
185x5
225x5
Sumo
225x5
185x5
135x5

Complex 40kg:
DL
RDL
Row
Clean
Front Squat
OHP/Push Press
Good morning

Same rep scheme as Sean. 6 reps each, 45 seconds rest, 5 reps and so on. Got a huge pump out of this. Shoulders were already smoked from OHP before so I made it a push press instead of strict.

Facepulls, no attachment, 2 cable pulley
20x15
30x10
40x10
40x10

Wide grip Pendlay Rows
135x5x3
 
Playing for another t shirt tonight. We won the semifinal game at 9. About to play for the championship in 15 minutes
 
Ended up losing in the 5th round of a shootout. Sucks but next session starts up Sunday so no worries
 
Deload day 2
Pause Bench
45x20
105x5
125x5
135x5
135x5
125x5
105x5

Reverse grip
125x15
125x 4 reps x 10 sets with 20 seconds rest in between

Low bar//front squat
45x10
135x5
185x5
225x5

Complex 40kg:
DL
RDL
Row
Clean
Push Press
Good Morning
6 reps, 5, etc with rest periods as long as it took my lifting partner to do his set
 
225 FS on deload? Very nice Joh!
 
Deload day 3
Meadows mountain dog arm day from program 5:
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Seated dumbbell curls - 3 second descent
20x10
25x10x2
30x10x3

Bb curls
20x10
30x10
40x10
50x6x3
60x6x3

Ez bar preacher curls
25x15
30x15
35x15
45x10
40x15
40x12
35x15
35x15
35x12

Rope pushdowns
60x15
70x10
80x10
110x15x2
100x15
90x15

Dips
BWx10x2
BWx8
BWx6

Assisted Dips
10x8
30x8
50x8x2
30x8
20x8

Decline Skullcrushers
40x10
50x10x3
60x10


This pump was ridiculous! Loved it. Starting Mountain Dog Monday!
 
Meadows' arm routines are just ridiculous. Nice work again, Joh. Your gonna love his program!
 
RegisterJr said:
Meadows' arm routines are just ridiculous. Nice work again, Joh. Your gonna love his program!
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Ya I put my buddy on it and he said he's up 3 pounds from eating so much to recover plus he is leaner and thicker than before
 
Mountain Dog Program 3
Phase 1 Week 1
Legs
SLDL
135x6
185x6
225x6
285x3 grip issue
245x6x3

Leg press
360x8
450x8
540x8
630x8
720x8
810x8x3

BB Hack Squat
135x6
205x6
I have terrible form and was scrapping my calves hard. Decided to go to machine

Machine Hack Squat
150x6
250x6
330x8 with 1 second pause at bottom
330x8->240x8->150x8
Drop set

Step ups
55x5 too heavy, legs were already shot
40x10x2 each leg

Lying Leg Curls
70x25
90x25

Holy sht was that a workout! Legs were pumped. Could barely walk up the 2 flights of stairs out of the gym. The 15 minute walk home was slow and labored haha
 
Looking leaner, and your chest/shoulders are looking larger bro.
 
Haha I knew someone would call me out on it. I've been working on blue steel for months. Decided to debut it subtly see if anyone would catch on
 
Mountain Dog Program 3
Phase 1 Week 1
Chest and Shoulders
Hammer incline
25 each side x10
45x10
70x12
80x10
90x8
95x6

Incline DB
45x6
50x6
60x8
65x8

Bench press
95x10
115x15
135x14

Stretch push-ups
8,7

Heavy side laterals
35x8x4

Cable rear delt raise
5x30
5x25
5x20
5x15

Ultra wide grip overhead press
45x12x2
50x12

Wow, lower weight but higher reps is smoking me. Gym was busy so it was hard to get a rhythm but I still got a great workout in
 
I love stretch push-ups! Ever since I watch those mountain dog videos I've encorpirated them into my chest workout every week
 
Back
DB Rows
75x8
85x8
90x8
100x8

Meadows rows
25x10
50x10
60x10
75x10

Deadlift
135x3
225x3
315x3
345x3
345x1x10
10 singles with 10 seconds of rest in between them. Ripped up my hands pretty damn good

DB Pullovers
30x10
40x10
50x10
Accidentally read the program wrong and did these for 3 sets haha.

Stretchers
60x10
90x10
100x10
110x10

Back was looking huge. Lats were pumped up to the max. So far so good. Arms will probably be Saturday along with calves and abs
 
Nice lifts Joh. How do you like it so far?

I remember doing those deads. I winded/killed after that. I also missed the stretchers. That's the last time he does them in that cycle until week 11 or something.
 
RegisterJr said:
Nice lifts Joh. How do you like it so far?

I remember doing those deads. I winded/killed after that. I also missed the stretchers. That's the last time he does them in that cycle until week 11 or something.
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Love it so far. Feeling bigger but down 2 lbs since Sunday. Muscles are always pumped after which is awesome. Generally I'm pretty sore after since most of these exercises are new to me or I neglected them for months while running 5/3/1 and SL5x5. I'm still getting used to the pace, volume and tut but I am committed to running it out for the 12 weeks
 
Arms, Calves, Abs

Tricep pushdowns
90x12
110x12
120x12

Seated curls
30x10x3

Triset:
Tricep Kickbacks (6 regular, 6 palms up) 12 reps
Bicep curls 8 reps
Bent over rope extensions 12 reps

15/30/90
15/30/110
17.5/35/110
22.5/35/120

Triset:
Bb curls (3 second negative) 8 reps
Dips 8 reps
Machine Curls 8 reps

45/BW/50
55/BW/60
65/30 assisted/60
75/30 assisted/60

Machine Preacher Curls
50x10
40x10
30x10
20x8
10x10
One big set basically

Calve Raise Leg Press
90x15
180x15
270x15
360x15x6

Decline sit-ups
25 reps x 3 sets

Ab wheel rollout
10 reps
 
Legs

Lying leg curl
70x10
90x10
100x10 + 10 partials
110x10 + 10 partials
120x10 + 10 partials

Squat
45x10
135x10
225x8
275x10
295x8
315x6
3 second descent on the last 3 sets

Leg Press
3 pps x 6
5 pps x 6
7 pps x 4
9 pps + 10 x 8 reps x 3 sets

DB Lunge
80s x 10 x 2


Felt absolutely miserable today. Really weak. Head hurting from the weekend/Pattys day. Leg day hungover is not the way to go haha
 
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