joh408's Longterm Quest for Fitness

pete8407 said:
I really like your chest and shoulder workout! Sounds like your form is on point.
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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
 
joh408 said:
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
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Yea meadows is great. I incorporate at lot of his stuff.
 
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
 
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
 
Strong pulldowns Joh!
 
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
 
pete8407 said:
Nice arm workout, I bet the 3s negatives were burning like crazy
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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
 
I'm going to be logging the ForeRunner Labs Alpha Dry Test stack here in another week, you should follow, it should be awesome!
 
Low carb rest day today. I'm doing 2 on 1 off now so I should be progressing through the weeks a little faster
 
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
 
pete8407 said:
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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Ya I definitely think it's the hockey. All the lateral movements and quick stops really take a toll
 
Teardrop is already more pronounced. Hitting it with all the different exercises is really making a difference. Pics coming later
 
Hips, knees and shoulders are wrecked from hockey. Tough life
 
Week 5
Chest Shoulders

Incline Chest Press (pause at bottom, explode up, no lockout)
90x10
145x10
150x15
170x12
190x10
210x8

Incline BB Bench (rest pause every rep, no lockout)
45x10
95x10
115x6
125x6
135x6
145x6

DB Decline Bench (flex at top)
45x10
60x10x2
65x10

Dips
12
12
10

Rear Delt Machine
50x30
Bored as hell, machine is slow as fck for a rep
110x12
120x10
130x8

DB Side Lateral
5x20
10x20x3

Ultra Wide Overhead Press (hands all the way out)
45x10x3
65x5
55x5
 
pete8407 said:
I bet you had a great pump after that! What supps are you taking now?
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Fantastic pump, looking massive for class haha.

Just doing raspberry ketones 500mg morning, preworkout, prebed. Half a tab of dexaprine in the morning. 5g creatine. 3g taurine post workout. Rotating between Fitmax and Ignite2 preworkout.

Have 2 bottles of Ostabol so I'm thinking I'll do 20mg for 45 days. Not sure yet
 
joh408 said:
Fantastic pump, looking massive for class haha. Just doing raspberry ketones 500mg morning, preworkout, prebed. Half a tab of dexaprine in the morning. 5g creatine. 3g taurine post workout. Rotating between Fitmax and Ignite2 preworkout. Have 2 bottles of Ostabol so I'm thinking I'll do 20mg for 45 days. Not sure yet
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Nice setup man
 
pete8407 said:
Nice setup man
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Ya it's pretty basic. Not really trying to add too much.

Dex gives me energy in the morning.

I can feel the RK doing something, mostly due to hands sweating more and feeling warm all day.

Been using creatine for the past 2 months, got a couple months left in the tub.

Taurine after is probably placebo but there was a study that had better recovery so I've been using it at 3g for the past couple months and I feel better the next day.

If I jump on Osta I'll keep cals at 2800 for a week and then drop down to a bigger deficit as it kicks in.
 
joh408 said:
Ya it's pretty basic. Not really trying to add too much. Dex gives me energy in the morning. I can feel the RK doing something, mostly due to hands sweating more and feeling warm all day. Been using creatine for the past 2 months, got a couple months left in the tub. Taurine after is probably placebo but there was a study that had better recovery so I've been using it at 3g for the past couple months and I feel better the next day. If I jump on Osta I'll keep cals at 2800 for a week and then drop down to a bigger deficit as it kicks in.
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I've never taken Osta.
 
pete8407 said:
I've never taken Osta.
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Neither have I. Seems pretty promising though. PHF had it for cheap so I picked up 2 bottles for around $50. Probably should have grabbed more of celtics phs for my stash since they were $22 a piece
 
joh408 said:
Neither have I. Seems pretty promising though. PHF had it for cheap so I picked up 2 bottles for around $50. Probably should have grabbed more of celtics phs for my stash since they were $22 a piece
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Do you have other pro's besides Osta?
 
joh408 said:
Neither have I. Seems pretty promising though. PHF had it for cheap so I picked up 2 bottles for around $50. Probably should have grabbed more of celtics phs for my stash since they were $22 a piece
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Seems like a hell of a deal.
 
pete8407 said:
Damn your all setup! Have you ever tried any Xcel Pro's?
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Nope but I've been looking at em every since Matt(mattys4? I think) was talking about them. I like the preworkout with 22.5 mg epi (detonatorx?). Just add a couple 15mg caps and that'd be an awesome cycle. Some of the stacks look like they'd be a good time too.
 
Hopping on Ostabol. Should be a good run. Got DAA, erase and a SERM if necessary. 20mg for 45 days
 
joh408 said:
Nope but I've been looking at em every since Matt(mattys4? I think) was talking about them. I like the preworkout with 22.5 mg epi (detonatorx?). Just add a couple 15mg caps and that'd be an awesome cycle. Some of the stacks look like they'd be a good time too.
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Definitely, great call on the DetX! If you gave any questions, let me know!
 
pete8407 said:
Definitely, great call on the DetX! If you gave any questions, let me know!
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pete8407 said:
In for great results:)
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pete8407 said:
Oh how is miss skating:) it's the best cardio!
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I'll definitely let you know. I might run something near the end of summer so I'll take a closer look at what you guys got. Osta should be a great run. If I could skate for all my cardio I would. First time skating in a couple weeks so I was pretty rusty
 
Let me know how the osta goes. Interested...
 
Trestobol for $25 plus dmz and MSten presale for $22... They are practically begging me to add to the stash. Gonna hold off this time but damn that's a deal
 
pete8407 said:
Great deals! Do it!
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Haha na as much as I want to I've spent my supp budget for the month on Osta. The rest of my excess money goes to food. If I nail this interview Monday then maybe ill spring for some more since I'll be getting a decent pay raise
 
Week 5
Back

Partial Pulldowns (very wide grip, all the way to the too, bring down to forehead level)
110x10
180x8
190x8
+straps
210x8
220x8

Meadows Rows
25x10
50x10
+straps
75x12
85x10
100x8
125x6

Conventional DL
135x3
225x3
315x3
+straps
345x3
375x3

Deficit DL (standing on 45 bumper plate)
225x3x3

DB Pullovers (slow deep stretch down, up to the forehead)
50x12
55x12
60x12

Back Hyperextension
25x22
 
Couple things:
1) I need to up my grip strength. Reps were so much easier with straps since I didn't have to worry about grip. I'm gonna use straps when my grip gives out and train grip on its own with farmers walks, dead lift holds, plate pinches, etc

2) Osta preworkout mixed with 4 caps potassium nitrate was an awesome no stim preworkout. Sweated real hard. Good work capacity. Good pump

3) today's lift was off very little sleep. Had to be up early to work on a project. Ended up sleeping maybe an hour. I'll end up with 6-7 hours tonight so that'll be nice
 
Killer back workout especially for only having an hr of sleep! I've never used straps before but I think I'm going to get some. I'll wait till I find a supplement I want that straps come with. Sometimes you can find those package deals.
 
pete8407 said:
Killer back workout especially for only having an hr of sleep! I've never used straps before but I think I'm going to get some. I'll wait till I find a supplement I want that straps come with. Sometimes you can find those package deals.
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Thanks Pete. I've seen a couple of those deals. Got some wrist wraps that way but I left em at my old gym. My rec has straps you can rent when you check out a towel so I'm just going to keep using theirs
 
Week 5
Arms Calves Abs

V Bar Pushdowns (30s rest)
110x10
120x10
130x10
150x15
160x12
180x9
190x6

Dips (30s rest)
10x8
25x8x3
35x4+25x4

Triangle Pushups
18
15
11

Decline Lying Extensions
50x15x2
60x15x2

Seated DB Curl (face backwards on preacher station, lay back and put elbows against pad)
20x12
25x12x3

EZ Bar Preacher Curl (3s descent)
45x8
55x8
65x8
75x8

Close Grip Underhanded Chin Ups (as much bicep as possible)
8
8
7
6

EZ Bar Reverse Curls (1s flex at the top)
45x8
55x8
65x8

Cable Crunches
77.5x15
85x15
92.5x10

Calf Raise on Squat Press
360x25
450x25
500x25x2

Hanging Leg Raise
8
6
6
 
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