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joh408's Longterm Quest for Fitness

joh408 said:
Haha it's biking not running! There's no way I got the cardio for that. Only way for me to get to work and the gym out here
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Ah. I bike that all the time.

If by bike you mean 'drive'...
 
Week 11
Back

DB row (overhand grip)
70x10
80x10
100x8
110x8
115x8
120x8x2

Seated Cable Row
100x10
120x10
135x10
180x10
195x10
210x10

Wide grip partial pulldowns
180x8
195x8x2
210x4

Hyperextensions
25x20x2

Good Mornings
100x15x2

Didn't wanna push the back pump since I had a couple miles to bike to get to work
 
pete8407 said:
Damn, you hit 120 on 1arm DB rows! That's sick buddy! Nice session
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Thanks man! End of the rack at 24 hour haha. Grip isn't really an issue anymore. Not sure why but I'll keep doing what I'm doing
 
Awesome back session Joh!

I must be blind today, I remember thinking, "wow, only 120 on BB rows but 210 on cable rows?" That's a very solid pull on DB's!
 
RegisterJr said:
Awesome back session Joh!

I must be blind today, I remember thinking, "wow, only 120 on BB rows but 210 on cable rows?" That's a very solid pull on DB's!
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Thanks Thomas. Ya I did the DB rows a little different today. The bars were taken up for meadows so I decided to go with an overhand grip on the DB so it was perpendicular to my body and row like that. Hit the lats a little differently than normal DB rows
 
joh408 said:
Thanks Thomas. Ya I did the DB rows a little different today. The bars were taken up for meadows so I decided to go with an overhand grip on the DB so it was perpendicular to my body and row like that. Hit the lats a little differently than normal DB rows
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Bet the pump was still good. It's a lot of weight. Looking forward to my back day tomorrow too.
 
RegisterJr said:
Bet the pump was still good. It's a lot of weight. Looking forward to my back day tomorrow too.
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Ya pump was still great. I think back days are my favorite for mountain dog. I've added ridiculous thickness and width on my back
 
joh408 said:
Ya pump was still great. I think back days are my favorite for mountain dog. I've added ridiculous thickness and width on my back
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I think I've noticed most of my growth on the lats too, and upper legs next.
 
RegisterJr said:
I think I've noticed most of my growth on the lats too, and upper legs next.
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Whole back and arms have blown up for me. Legs have gotten more defined, probably more size on the tear drop. Chest is actually catching up now. At least with a pump it's somewhat respectable haha
 
Missed my usual light rail because I was lazy and lying in bed an extra 15 minutes... Stupid. Had to catch the next one and it's gonna cut into my gym time. Don't know if I will have time for calves
 
Week 11
Arms

Tricep V Bar Pushdowns (hold at the bottom flexing for 5 seconds on last rep)
120x15
140x15
170x12
180x10
190x8
200x6

Pronated Kickbacks
30x8x3
35x8

Dip Machine (no lockout, focus on the top of the movement)
135x20
180x25
225x25 narrow + 225x20 wide

DB Alternating Curls (palms up whole time, 3s descent)
35x8x4

BB Curl (3s descent)
60x6
70x6x2

BB Reverse Curl
40x20x3
 
Hellava workout, Joh. 225x25 on dips!? Crazy!!
 
RegisterJr said:
Hellava workout, Joh. 225x25 on dips!? Crazy!!
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Haha something was different about the dip machine than last week. I was struggling with 180 for 10 last week. Whatever it was it felt good. Really felt the burn in my tris and pecs
 
joh408 said:
Haha something was different about the dip machine than last week. I was struggling with 180 for 10 last week. Whatever it was it felt good. Really felt the burn in my tris and pecs
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Those 'up' days are awesome for sure.

Still, I find the machine a little tougher than dips on a bar. Great lift
 
RegisterJr said:
Those 'up' days are awesome for sure.

Still, I find the machine a little tougher than dips on a bar. Great lift
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Haha ya those days you feel like you are so much stronger help keep the fire going

The machine makes it so I don't have to engage my core as hard as bar dips. This allows more energy to be focused on keeping my shoulders in line and the muscle connection. I hadn't ever done dips before MD so I'm still catching up. Used to be either I didn't know the form or wasn't strong enough. MD called for em and I said fck it I'm grinding out these reps. Got like 10 or 12 when I used his cues and watched some videos before
 
No lift this morning, just a 7 mile bike ride going to work. Checking out a gym that close to where I'm living so I won't have to bike 13 miles on leg days.
 
Looking good there brother! Your hard work is showing.
 
Can I join in the fun here? I'm older but trying to be as strong as you young ones.
 
Great transformation since 2012!! In to follow along on your continued success! :)
 
RegisterJr said:
Looking good there brother! Your hard work is showing.
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Thanks Thomas!

kenpoengineer said:
Can I join in the fun here? I'm older but trying to be as strong as you young ones.
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Of course Kenpo! I've seen your log, those 10x10 sets are ridiculous

love2liftkat said:
Great transformation since 2012!! In to follow along on your continued success! :)
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Thanks for joining Kat!

wasme said:
....just skimmed through the last few pages, great work in here!
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Thanks wasme!
 
Time to check out a new gym. 7 day free pass. Bout a 4 mile bike from home. Leg day today so it'll be interesting haha
 
joh408 said:
Time to check out a new gym. 7 day free pass. Bout a 4 mile bike from home. Leg day today so it'll be interesting haha
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Yikes!! Good luck with that one! You're a beast! I wouldn't even be able to sit on a bike today and my leg day was Friday! Lol
 
love2liftkat said:
Yikes!! Good luck with that one! You're a beast! I wouldn't even be able to sit on a bike today and my leg day was Friday! Lol
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Thanks! Been using 3 scoops of Purple Wraath periworkout but I'm scared that won't be enough haha. Might move leg day to Saturdays so I have an extra day of recovery before my work week and biking 13 miles each day
 
joh408 said:
Thanks! Been using 3 scoops of Purple Wraath periworkout but I'm scared that won't be enough haha. Might move leg day to Saturdays so I have an extra day of recovery before my work week and biking 13 miles each day
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Oh my!!! That might be a smart plan!
 
Decided to sign up. $80 for 3 months not too bad.

Good things:
On my way to work so I can cut out 6 miles a day
Closer to my house so it's easier on weekends
Not crowded

Bad:
One squat rack (I'm told it's almost never taken)
DBs up to 100s only
 
Week 12
Legs

Seated Leg Curl
110x15
130x15
150x15
170x15
190x15

Squats
135x8
225x8
275x8
295x8
315x8
345x2
365x1
375x1
385x1
405xF
Next time for sure. Ass was swimming a little. Need to get tighter. Might buy a belt

Leg Press (weight without sled)
650x6
740x6
830x6
830x10+740x8+650x14

Squat Machine (Feet high and medium wide on the platform)
150x10
210x6
270x6
330x6+290x6+250x12

DB SLDL
100x15x2
 
Ride there took about 15 minutes. Ride back took about 25 haha. I'm scared for DOMS tomorrow
 
Killed those squats! Was thinking myself that this week is fit in a 405 attempt.

LP's are heavy too brah.

80/3mo is expensive, but if the squat rack is always available, that's a win.
 
RegisterJr said:
Killed those squats! Was thinking myself that this week is fit in a 405 attempt.

LP's are heavy too brah.

80/3mo is expensive, but if the squat rack is always available, that's a win.
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Thanks man! I think 405 is a mental block like 225 was for bench. 385 was no grinder at all. Just down and up basically with a little forward lean but nothing dangerous. Thought I had 405 in the bag but no dice.

Leg press felt weird today. Usually I can go heavier. Oh well.

Kinda was expensive but it was either that, or keep biking an extra 6 miles before work, or a 24 hour super sport for $100/month. I think for the price, location and convenience it is worth it. I wish there were better gyms around here but there's nothing else that would work out well for me
 
Well, you threw up quite a bit of volume before trying 4.
 
Pics of the wheels:
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And sad day...
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:(

.
 
Not too sore today! Definitely a little surprised at that but the Purple Wraath and all the food I had yesterday must have helped a hell of a lot. Little slower on my bike today. No gym today but I'll be there the next 3 days.
 
Strong session there!

I just saw a groupon for 3 months at a local gym for $10.. Might do it. Hell if i go once that is a day fee at most others lol
 
wasme said:
Strong session there!

I just saw a groupon for 3 months at a local gym for $10.. Might do it. Hell if i go once that is a day fee at most others lol
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Thanks man! Wish I had deals like that around me. If I move out here permanently next year I'm going to buy a rack and some other stuff and build a shed to lift in
 
Killer leg workout!! Glad you found a good deal on a decent gym! I'm sure you can be creative and make it work! You just amaze me with all of your biking/cardio!
 
wasme said:
I have a smith rack in my garage, bunch of plates and bars and a couple of benches.
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Ya I have a bench and rack at home in boulder with about 255lbs of weights but out here I got nothing. It'd be nice to just go in the backyard and lift instead of having to bike a bit
 
love2liftkat said:
Killer leg workout!! Glad you found a good deal on a decent gym! I'm sure you can be creative and make it work! You just amaze me with all of your biking/cardio!
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Thanks Kat! I'll definitely make it work, pretty much an older crowd that sticks to machines and cardio so I'm sure it won't be bad. Haha the biking is the easy part. Coming from mile high to sea level makes cardio way easier
 
joh408 said:
Thanks Kat! I'll definitely make it work, pretty much an older crowd that sticks to machines and cardio so I'm sure it won't be bad. Haha the biking is the easy part. Coming from mile high to sea level makes cardio way easier
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Nice! That means you get the free weights to yourself!!
 
joh408 said:
Thanks man! Wish I had deals like that around me. If I move out here permanently next year I'm going to buy a rack and some other stuff and build a shed to lift in
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wasme said:
I have a smith rack in my garage, bunch of plates and bars and a couple of benches.
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I'm leaning towards this, as well. I am in negotiations, actually. Lol. We have a two car garage that has a laundry room, pool table, and other get-together stuff. Another shed about the same size full of tools and toys, and another shed that has boating/beach equipment. I want a workout room SO bad, but something else would have to go. Grrr...
 
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