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joh408's Longterm Quest for Fitness

My 4th weekend consists of manual labor haha. Got today and tomorrow off. Headed up to Healdsburg this morning. Knocked this out in a couple hours

Taking out privettes. All the damn branches add up:
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Knocking down a shed:
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Gotta take out more trees tomorrow along with a concrete BBQ and the concrete patch where the shed was.
 
Man, that sounds like my weekly yard work. minus taking out a foundation, I mean.
 
RegisterJr said:
Man, that sounds like my weekly yard work. minus taking out a foundation, I mean.
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Haha ya might as well help out while I'm out here. My aunt and her bf who bought the place got quoted 6k to tear out all these trees, the shed and the slab. F that. We can knock it out real quick and it'll cost a fraction of that. They treated me to lunch and dinner plus some beers. Well worth it since it's family. Catching the fireworks at the local high school tomorrow night so it's all good
 
That's very sweet of you! I know it means a lot to her too!! Enjoy the fireworks!!
 
Good on ya for helping them! Hope you're having a fun one Joh!
 
Had a great weekend. Hope everyone else did too! Might go back to the gym tomorrow or take a full rest day and go on Monday. Start folli next time I lift so I'm stoked. Will be starting a new log along side this one for the competition
 
joh408 said:
Had a great weekend. Hope everyone else did too! Might go back to the gym tomorrow or take a full rest day and go on Monday. Start folli next time I lift so I'm stoked. Will be starting a new log along side this one for the competition
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Very nice to see you helping family. I have a saying: "It's the bonds you have with your family and friends that are the only things that keep you in this world".

You are going to love Follidrone. Week 5 for me and seeing endurance go through the roof! Frankly shocked at the effects. Good luck with the competition.
 
kenpoengineer said:
Very nice to see you helping family. I have a saying: "It's the bonds you have with your family and friends that are the only things that keep you in this world".

You are going to love Follidrone. Week 5 for me and seeing endurance go through the roof! Frankly shocked at the effects. Good luck with the competition.
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Follow the exact same saying basically. Always willing to help out friends and family.

Can't wait to start. Gonna start it up tomorrow, getting up early so I can spend as much time as possible on leg day
 
Using this log until I figure out what program to run

Legs

Squats
45x10
135x5
225x5
315x5
355x3
+orange bands
355x5
405x3x2
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429x1
451x1
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Lying leg curls
90x12
110x12
130x12
150x8+20 partials

Hack squats (feet narrow, low, deep reps)
180x10
270x10
360x6
270x15
180x20
 
Nice squats!!!
 
Killer job on those squats! Can you make em look any easier??! ;)
 
Chest/Shoulders

DB Bench
55x10
65x10
75x8
85x8
95x6

Incline DB Flyes
35x10
45x10x2
50x10

Reverse Grip Flat BB Bench
45x10
95x10
135x10x4

OHP
45x10
75x5
95x5
115x5
125x5
135x5

Cage Press (squeeze traps at top)
45x10
65x10
95x8
95x6

Machine Lateral Raise
85x10x2
100x8
50x18+2+2+1+1+1
25 reps total, pause for a few second, all explosive

Machine Rear Delt
80x15x2
95x15
110x10

Facepulls from top
52.5x15
82.5x10
87.5x10
92.5x10
 
Puttin in work.

How'd the trap squeeze on the CPs feel?
 
joh408 said:
Thanks man

Felt good! Kinda harder to feel at lighter weights but once I got deeper in the set they were burning pretty good
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Tomorrow is the higher volume shoulder day, but maybe I'll have extra time to try these out.
 
507 deadlift PR:
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Was gonna be an upper body volume day like LnS but I felt good so I went for it. Hit a 440 strapless PR, 485 strap PR and then hit 507!
 
Back

Sumo Deads
135x5
225x5
315x3
+belt
375x1
396x1
440x1 strapless PR
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+straps
485x1 PR
507x1 PR
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Conventional Deads (5-10s hold at end of last rep for grip)
315x5x3

Kroc Rows
+straps
120x21
120x15 R/17 L

Lat Pulldown
Wide Neutral Grip
180x8
195x8
+straps
210x8
225x8

Underhanded Grip
180x8
195x6
+straps
210x8
225x6
 
Moving lots of weight... I thought your cycle was over? Lol
 
You're such a beast! Make it look so easy while I struggle with just a little over a plate on each side! Hahaha
 
RegisterJr said:
Moving lots of weight... I thought your cycle was over? Lol
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Haha I don't need a training cycle to tell me when I should move lots of weight. It was a lot fun finally hitting over 500

love2liftkat said:
You're such a beast! Make it look so easy while I struggle with just a little over a plate on each side! Hahaha
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Haha thanks Kat! A plate is still damn good!

wasme said:
Nice Kroc rows Joh...
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Thanks wasme! Grip was shot, ripped off a few calluses deadlifting so it was straps the whole way
 
Legs

Squats
45x20
135x10
225x5
315x5x2
+reverse orange bands, belt
365x3
405x3
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Lying Leg Curls (rest pause style, all the way down and explode up each rep)
50x10
70x10
90x10
110x10
130x10
140x10
140x8+20 partials

Single Leg Squat Press (foot in middle + foot high, hit right then left in middle then go to right high to left high)
3 plates per side x 10
4 pps x 10
5 pps x 8

Blah day on 2 hours of sleep. Went to bed around 130 and woke up at 330 unable to go back to sleep. Tried closing my eyes til about 5, had to get up at 7 anyways so I did homework for an hour and a half and then hit the gym for a quick session. Might go back in an hour and a half for more
 
That sucks you were limited on sleep. I for sure would've skipped the leg day, I believe.

Still a string session. Hope you get some rest.
 
RegisterJr said:
That sucks you were limited on sleep. I for sure would've skipped the leg day, I believe.

Still a string session. Hope you get some rest.
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I skipped yesterday and I was either gonna go before or in between classes. Next week starts Demolition so I'll be sure to be rested for that

Thanks man. I will tonight if school allows it
 
joh408 said:
I skipped yesterday and I was either gonna go before or in between classes. Next week starts Demolition so I'll be sure to be rested for that

Thanks man. I will tonight if school allows it
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I sleep horribly following off days too.
 
joh408 said:
I am extremely lucky. Approached her with how she would feel about me running a cycle. She was apprehensive because she doesn't really understand it. Watched Pumping Iron, Generation Iron and Bigger Stronger Faster with her this weekend. She scoffed at the parts I did with the misinformation. Showed her some studies on trest, exemestane, nolva, clomid, torem and cialis. She had some questions I tried to answer. Very open to it and on board
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Lucky isn't the word for it. I always talk about injectibles and my wife says if I go that route I'm out lol. Will have to keep that hidden well one day!!!!

Your plan looks solid - I'm jelly..
 
wasme said:
Lucky isn't the word for it. I always talk about injectibles and my wife says if I go that route I'm out lol. Will have to keep that hidden well one day!!!!

Your plan looks solid - I'm jelly..
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Haha I thought about hiding it but she seemed open minded enough to handle it. You've killed it without injectables tho.

Changing the plan to 10mg ace/day. Matches up to saturation levels 225/week of dec pretty nicely on steroid plot. Shouldn't need a huge kickstart
 
Late night lift. Been busy as hell

Workout Logs
Exercise Name1RMLifting Logs

Chest Press 253.33
Set 1 : 90x15
Set 2 : 110x15
Set 3 : 130x15
Set 4 : 150x15
Set 5 : 170x12
Set 6 : 190x10

Barbell Incline Bench Press 193.33
Set 1 : 95x10
Set 2 : 115x10
Set 3 : 135x10
Set 4 : 145x10
Set 5 : 155x6

Machine Fly 195
Set 1 : 75x15
Set 2 : 90x15
Set 3 : 110x15
Set 4 : 130x15
Set 5 : 150x9

DB Banded Hex Press 73.33
Set 1 : 40x12
Set 2 : 50x12
Set 3 : 55x10
Set 4 : 55x8

Dip N/A
Set 1 : 0x10
Set 2 : 0x8

Smith Machine Overhead Shoulder Press 120
Set 1 : 70x10
Set 2 : 90x10

Barbell Standing Military Press 120.33
Set 1 : 95x8
Set 2 : 95x8
Set 3 : 95x8

ultra wide ohp 95
Set 1 : 45x10
Set 2 : 65x10
Set 3 : 75x8

Barbell Standing Alternating Front and Back Press 90
Set 1 : 65x10
Set 2 : 65x8
Set 3 : 75x6

Dumbbell Lateral Raise 30
Set 1 : 20x15
Set 2 : 20x15
Set 3 : 20x15

Cable Rope Face Pull 127.5
Set 1 : 47.5x15
Set 2 : 55x15
Set 3 : 62.5x15
Set 4 : 70x15
Set 5 : 77.5x15
Set 6 : 85x15
 
That volume...

Did you just want to hit up every exercise in Jefit?
 
RegisterJr said:
That volume...

Did you just want to hit up every exercise in Jefit?
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Haha had some extra time and a light plan. Just wanted some high volume

wasme said:
Oh I like those banded hex presses!
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They were real nice. I hadn't really thought of banding dumbbells but I saw someone doing banded DB press in another log. Decided to try it out for hex press. The tension was great
 
joh408 said:
They were real nice. I hadn't really thought of banding dumbbells but I saw someone doing banded DB press in another log. Decided to try it out for hex press. The tension was great
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Ya I did them last night... regular db press with bands.. love those
 
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