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joh408's Longterm Quest for Fitness

Nice man!
 
Chest/Shoulders

Bench
45x10 TnG
Paused:
95x5
115x5
135x3
165x5
185x3
205x1
TnG Jokers:
225x1
245x1
255x1 PR
275x1 PR
Hit 275 easy. If I was to use rpe it'd be an 8 I think. Not really a grind and had good speed

Machine Flyes
100x12
120x12
140x12
Dropset
140x15
120x9
100x5

Machine Rear Delt
80x12
100x12
120x12

Six ways
10x10x3

Pressed for time but still set a nice pr and got a great pump
 
Very nice man! I have singles coming up later this week too. I hope I can join you!
 
Back

Sumo DL
135x5
185x5
225x5
275x3
340x5
385x3
430x1
Jokers
+straps
463x1
529x1 PR
551x1 PR

BB Rows
225x5x3

SLDL
225x5x3

Banded GM
20x3

Took it easy after jokers but I think it was a great day
 
529:
Invalid Link Removed
Bar drifted on me a little

Editing 551 now
 
Saw your pull Joh! Awesome! Nice hold at the end too!
 
Chest/Shoulders

OHP
45x10
65x5
85x5
95x3
120x5
135x3
150x3
165x3
175x3

Hex Press
50x12
60x12x3

Strict Side Lateral
12.5x12
15x12
20x12x2

DB Front Raise
25x10x3

Hammer Incline
45ea x6
70x6
90x6
100x6

Facepulls
55x15
62.5x15
70x15
 
Your strength just continues to grow!! Those pulls looked great! The view in the first one....hehe
Lookin great Justn!
 
wasme said:
Nice OHP Justin.
Click to expand...

Indeed. Very strong.

Hey Justin, where do you put your hands on OHP? Last week I put mine similar to bench with my hands somewhere on the smooth part, but I saw a guy my size with a closer grip today repping out. I wonder if my grip is too wide...
 
wasme said:
Nice OHP Justin.
Click to expand...

Thanks man!

love2liftkat said:
Your strength just continues to grow!! Those pulls looked great! The view in the first one....hehe
Lookin great Justn!
Click to expand...

Thanks Kat! Had to find a place to set it

RegisterJr said:
Indeed. Very strong.

Hey Justin, where do you put your hands on OHP? Last week I put mine similar to bench with my hands somewhere on the smooth part, but I saw a guy my size with a closer grip today repping out. I wonder if my grip is too wide...
Click to expand...

Thanks man!

I put my hands on the inner rings. About shoulder width apart
 
Arms

Tricep Pushdowns
62.5x12
70x12
77.5x12
85x12
92.5x12
100x12

Cable kickbacks
15x12x3

Decline skullcrushers
80x10x3

EZ bar preacher curls (flex at top hard)
65x8x1 narrow,1 wide
95x8x2 narrow, 2 wide

KB Hammer Curls
25x10x3

Close grip bench
95x10
135x10x4

Standing Bb curls
60x10x3

Hanging Leg raises
10x4
 
International arm day, it seems.

Seriously though, every time I went for Dumbbells the ones I wanted were taken. Lol
 
RegisterJr said:
International arm day, it seems.

Seriously though, every time I went for Dumbbells the ones I wanted were taken. Lol
Click to expand...

Haha seems like it. So many people in the dumbbell section at my gym today so I just grabbed some kettlebells instead of dumbbells for curls
 
All my Black Friday stuff came in today. Perfect timing

Got protein for the next 5-6 months since I ran out of select this week. Sad day but I'll hop on the next insider. Got some acutefx since it was bogo for $5. Some oximega greens powder.

Grabbed Christmas gifts for the girlfriend from spud and rogue. Belt, straps and wrist wraps along with a pair of Reebok crossfit lite tr los
 
Nice list of goodies there.
 
joh408 said:
All my Black Friday stuff came in today. Perfect timing

Got protein for the next 5-6 months since I ran out of select this week. Sad day but I'll hop on the next insider. Got some acutefx since it was bogo for $5. Some oximega greens powder.

Grabbed Christmas gifts for the girlfriend from spud and rogue. Belt, straps and wrist wraps along with a pair of Reebok crossfit lite tr los
Click to expand...

Nice! Ya I saw that acutefx .. not bad stuff! Cant be 2.50 / per
 
Nice! Sounds like you got some good steals!!! Will definitely have a happy girlfriend too!
 
wasme said:
Are these "Reebok crossfit lite tr " shoes? Let me know how they are compared to your Rom's
Click to expand...

Got em for my girlfriend so I won't be able to compare them. Sorry man! I would have bought a pair since they were like $55 on Black Friday but I asked for a pair of Sabo deadlift shoes for Christmas. I know a couple guys on here have the Reeboks like Sean and a few others who I can't remember right now
 
joh408 said:
Got em for my girlfriend so I won't be able to compare them. Sorry man! I would have bought a pair since they were like $55 on Black Friday but I asked for a pair of Sabo deadlift shoes for Christmas. I know a couple guys on here have the Reeboks like Sean and a few others who I can't remember right now
Click to expand...

Ya my bad, reread what you wrote, and didnt sink in first time around.
 
Haven't been able to get to the gym in the last 5 days. My senior project client is flying in tomorrow so I've been busy with my team preparing a 50+ page report as well as a PowerPoint. I'm the CAD engineer so I'm in charge of all of the drawings and models so that's taking up a lot of time. May be able to get in later tonight or tomorrow. This time of year sucks for my gym time
 
Gotta make that money.
 
Life gets busy for sure! Hopefully you'll get in soon. I know you're dyeing too!
 
Legs

Squats
45x15
135x5
185x5
225x3
275x3
315x3
355x9

SLDL
135x8
225x8x2

Seated Leg Curl
100x10
110x10
130x10
150x10

Leg Extensions (1s flex at top)
130x10
150x10
170x10
Dropset:
170x10
No flex:
130x15
90x11

Banded GM:
20x3

Plus some glute kickbacks on the assisted pullup machine and some adductor abductor stuff
 
How about you repping out 355... Imma catch you one day. Lol
 
Chest/Shoulders

Bench
45x15
Paused:
95x5
115x5
135x3
165x3
185x3
TnG:
210x8
Lower back cramped up

Incline Bb bench
45x10
95x5
135x5
155x5
175x5
185x5

Incline Flyes
30x10x2
35x10
40x10

Side laterals
30x10x3

Front raises
25x10x3

Facepulls
55x15
62.5x15
77x15
 
wasme said:
Those are some heavy laterals/raises..

Is the back ok?
Click to expand...

Not too strict on those haha. Heavier day for shoulders when paired with bench.

Ya it just cramped a bit. Rolled it out a bit after and I was good. Gotta do some more mobility stuff
 
How're you rolling it?

My low back cramps up every time I bench since I changed my form, but is usually gone after the first 2-4 WU sets. I had that one cramp up on 275 tho...

Strong work Justin.
 
RegisterJr said:
How're you rolling it?

My low back cramps up every time I bench since I changed my form, but is usually gone after the first 2-4 WU sets. I had that one cramp up on 275 tho...

Strong work Justin.
Click to expand...

Just foam roller across lower back and then a little lacrosse ball work right where it cramped.

Thanks man. I used to get it often but I hadn't in awhile. Makes it real tough to grind out a rep
 
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