joh408's Longterm Quest for Fitness

Nice job today Joh. I was upset when I saw tht spider crawls weren't on today's agenda.
 
joh408 said:
I wish I would have tried them sooner. Burns so good
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I get crazy looks when I do them. Mark my word though, it won't be long and other people will be doing them too.
 
Got a sharp pain going through my left knee cap area. Don't know what it is. Gonna try some ice tonight and some compression
 
I hope it's nothing serious. A knee injury is my biggest fear.
 
I don't think it's anything serious. A little compression last night and I'm feeling better today
 
Muscular Demolition
Day 3 Week 3
Back

DB Rows
100x8
110x8
120x8x3
120x15

Sumo Deadlifts
135x3
225x3
315x3
+chains
355x5x4
Felt super weak on these. Back was really tight. Might be time to really focus on mobility

DB Pullovers
60x12x4
Lowered the weight, increased the eccentric time, felt it really well in the lats

BB Shrugs (2s hold at top)
135x10
225x10x2
275x6

Dead hangs
45x30s

Banded Back Extensions (red mini)
20
12
15

Partial Pulldowns
190x6
195x6
210x6
225x6
240x6
255x4
Added these in since I had time

Pulldown Crunches
70x15
90x15x2
110x15

Elbow Supported Leg Lifts
18
15x2
14
 
Heavy rowing and partial pulls.

I agree, a little mobility work goes a long way. My deads have been light for a while, but I'm starting to feel very comfortable on setup.
 
Oh, how did the knee feel on them?
 
RegisterJr said:
Heavy rowing and partial pulls.

I agree, a little mobility work goes a long way. My deads have been light for a while, but I'm starting to feel very comfortable on setup.
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RegisterJr said:
Oh, how did the knee feel on them?
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Thanks man. Ya I noticed afterwards I rolled a bit and felt 10x better.

I didn't notice any problems with the knee. Just no power today
 
joh408 said:
Thanks man. Ya I noticed afterwards I rolled a bit and felt 10x better.

I didn't notice any problems with the knee. Just no power today
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It happens. Lord knows you'll be PRing again soon.
 
Muscular Demolition
Day 4 Week 3
Chest/Shoulders Pumping + Abs

Machine Press
110x10
130x10
150x10
170x10
190x10
210x10
230x7

Superset 1:
DB Hex Press (pause on chest, squeeze together, explode up) // band over and backs
40x10//10
45x10//10
50x10//10
55x10//10

Superset 2:
Stretch Pushups // band over and backs
16//10
13//10
12//10

DB Seated Side Laterals (strict)
10x10x2
12.5x10x2

DB Seated Front Raises (strict)
12.5x10x4

Band Facepulls (orange micro mini)
20x3

Hanging Leg Raises
7 couldn't engage core right
15x3
8

Pulldown Crunches
90x15x2
100x15x2
 
Another fun looking demo one.

Ha, yeah, stretch PUs are brutal. Doesn't help when you have some Ezra weight on either
 
wasme said:
Nice workout.. those stretch pushups are tough after all that chest work arent they.
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Ya I had a nice graceful transition from failing a rep to lying face first on the ground haha

RegisterJr said:
Another fun looking demo one.

Ha, yeah, stretch PUs are brutal. Doesn't help when you have some Ezra weight on either
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Having a blast with all these
 
MD
Day 5 Week 3
Arms Calves

V Bar Pushdowns
45s rest
55x15
62.5x15
70x15
77.5x15
85x15x2
85x10+77.5x5
77.5x15x3

Cable Curls (bent bar, hard flex at top)
45s rest
47.5x8
55x8
62.5x8
70x8x4
62.5x8x2

Cross body hammer Curls
45s rest
25x10x6

Dips (3s descent)
45s rest
8x3
6
20lb assistance x 8x2

Decline EZ bar lying extensions (3/4 lockout, slow descent)
60x10
70x10
90x10

EZ bar seated Preacher Curls (don't straight arms)
75x8
95x8x2

Superset 1:
Smith Calf Raises // Dorsiflexion (to failure, didn't count, banded last 3 sets)
135x15
185x15
235x15x6

BFR Seated Curls
15x10x3

BFR Rope Pushdowns
40x12
47.5x12x2
40 to failure, probably like 8 reps
 
Strong EZ bar extensions! Very nice lifts all around!
 
RegisterJr said:
Another fun looking demo one.

Ha, yeah, stretch PUs are brutal. Doesn't help when you have some Ezra weight on either
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Wth. Stupid auto correct…

kenpoengineer said:
Strong EZ bar extensions! Very nice lifts all around!
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That's what I was thinking. 90s are a lot of weight after having already blasted them.
 
Steady killing it in here Justin! Always impressed with your #'s!
 
MD
Day 1 Week 4
Legs

Lying Leg Curls
Rest/pause style
90x10
110x10
115x10
120x10
130x10x2

Squats
45x6
135x6
225x6
275x6
335x6x3
Challenge: 275x11

Leg Press
450x3
540x3
590x3
680x15x3
Challenge: 680x23

Chain Stiff Leg Rack Pulls
+chain
135x8
185x8
205x8
225x8
245x8
265x8
275x6
 
680x23= beast mode
 
Just saw your squats Joh. You made that look easy!
 
335 sets:

1st: Invalid Link Removed

2nd: Invalid Link Removed

3rd: Invalid Link Removed

They all cut off the last rep but still showing 3 different angles
 
RegisterJr said:
Lol. Whaddya mean?
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Haha sory didnt mean u ,, meant the guy who's log it is , comparing his lifts , legs arent very strong compared to the rest , its like my arms , I can leg pres 500kg for 8 but cant curl more than 40kg for 8 and skulcrusher at 30kg so my guns are ****
 
jaces said:
Haha sory didnt mean u ,, meant the guy who's log it is , comparing his lifts , legs arent very strong compared to the rest , its like my arms , I can leg pres 500kg for 8 but cant curl more than 40kg for 8 and skulcrusher at 30kg so my guns are ****
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I dunno, I am pretty impressed. 680x23 is quite a bit of volume after all those other sets.

Dude has made amazing progress this year.
 
RegisterJr said:
I dunno, I am pretty impressed. 680x23 is quite a bit of volume after all those other sets.

Dude has made amazing progress this year.
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Haha no im nt busting on him , thats a good leg press and squat,, was just wndering if its a bodypart he strugles with?
 
jaces said:
Haha sory didnt mean u ,, meant the guy who's log it is , comparing his lifts , legs arent very strong compared to the rest , its like my arms , I can leg pres 500kg for 8 but cant curl more than 40kg for 8 and skulcrusher at 30kg so my guns are ****
Click to expand...

Haha ya it is in pounds. Like I said before I gotta switch up rep schemes. I've hit 1100+ lbs on leg press before but I'd rather follow what meadows is saying right now.

RegisterJr said:
I dunno, I am pretty impressed. 680x23 is quite a bit of volume after all those other sets.

Dude has made amazing progress this year.
Click to expand...

Thanks Thomas. That challenge set is probably the most brutal thing for leg press I've done

jaces said:
Haha no im nt busting on him , thats a good leg press and squat,, was just wndering if its a bodypart he strugles with?
Click to expand...

Na legs are my strong point strength and size wise. Chest is a weak point
 
joh408 said:
Haha ya it is in pounds. Like I said before I gotta switch up rep schemes. I've hit 1100+ lbs on leg press before but I'd rather follow what meadows is saying right now.

Thanks Thomas. That challenge set is probably the most brutal thing for leg press I've done

Na legs are my strong point strength and size wise. Chest is a weak point
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I hear you brother!!
 
You definitely have some strong *** legs!
 
MD
Day 2 Week 4
Chest/Shoulders

Slight Incline DB Press (3/4 lockout)
45x8
55x8
65x8
75x8
85x8
95x6

Incline BB Press (stop 2" above chest, no lockout)
95x3
115x3
135x3
175x6x3

Smith Decline (pause on chest and explode up, 3/4 lockout)
115x5
135x10x3

Machine Flyes
110x15
130x15
150x10

Machine Rear Delt
70x10
90x10
110x10

Bentover Side Laterals
30x15x3

Six Ways
7.5x10x3

Ultra Wide Grip OHP
55x10x2
65x10
 
Chest presses are coming along nicely.
 
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