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  1. joh408's training log

    D5W4 Sumo deads Work up to 445x3 Conv deads Work up to 455x3 Deficit sldl 275x2x8 Deficit barbell rows 185x2x8 My right glute was giving me issues today unfortunately. Gonna have to try to roll out the knot. Off to Lexington tomorrow to see some friends! May get some training in Wednesday...

  2. joh408's training log

    D4W4 Duffalo bench legs up wide grip 187x3x8 Db bench 95x13,95x12 Front raises, side raises, rear delt raise, bis and tris to finish

  3. joh408's training log

    D3W4 SSB squats Work up to 355x2x5 belted Db rows 130x2x20 Ab wheel and pull ups as a finisher

  4. Wasme's recomp journey....

    Subban to the Preds, Hall to the Devils and Stamkos stays home. Wow that was a crazy 30 minutes.

  5. joh408's training log

    D2W4 Squats Work up to 415x5 belted Pause squats 365x5 Belt squats 180x2x20 Dam this machine is the devil Narrow neutral grip Lat pulldown Work up to 155x15 Sit-ups on ghr 4 sets of 20

  6. joh408's training log

    Thanks Simon! My money is on Toronto unfortunately. Followed by Detroit and then Tampa. Use Buffalo as a leverage point

  7. joh408's training log

    D1W4 Paused bench Work up to 235x5 Slingshot paused bench 275x5 Close grip pause last rep 205x3x8 Paused incline db bench 70x3x10 Triceps, lat pulldowns

  8. joh408's training log

    D5W3 Deadlift party! Beltless sumo deadlift Work up to 425x3 Beltless conventional Work up to 435x3 Deficit sldl 275x2x8 Deficit bb rows - bench grip 165x2x8 Had a gym bbq after with a whole bunch of burgers, carne asada, hot links, ribs and desserts. Also some beer. Was fun hanging out...

  9. Herder's 2014 Log: All About the XPC Semi's

    Great job man!

  10. joh408's training log

    D4W3 Duffalo Legs up wide grip Work up to 177x3x8 Db flat bench Work up to 90x2x20 Front raises, side raises, rear delt raises, Tricep push downs and hammer curls for accessories Pec giving me some issues today but ended up being okay. Feels like a knot near the armpit. We will see how it...

  11. joh408's training log

    D3W3 Beltless SSB Work up to 335x2x5 Db rows 120x2x20 Ab wheel Got a belt squat machine at the gym now. 20s are prescribed on my day 2s... Gonna die on that thing haha

  12. joh408's training log

    D2W3 Beltless squats Work up to 395x5 Moving a little slow today. Was hot as hell in the gym Beltless pause squats 345x5 Felt much better Db split squats 100x20x2 Hanging leg raises 4 sets of 10-15

  13. joh408's training log

    Missed Saturday's training to go up north to wine country and spend some time outdoors. Back to training yesterday: D1W3 Bench pause last rep Work up to 225x8 Slingshot paused bench 265x5 Cgbp pause last rep 195x3x10 Incline db paused bench 65x3x10 Tricep work

  14. joh408's training log

    D4W2 Legs up wide grip bench duffalo Work up to 167x3x10 Db bench 85x2x20 Triset Front raises - side - rear delt 3 sets of 15 Superset Grenade single arm push downs - Hammer curls 3 sets of 15

  15. joh408's training log

    Yesterday D3W2 Beltless SSB Work up to 315x5 Db rows 110x2x20 Abs

  16. joh408's training log

    D2W2 Beltless squats Work up to 375x5 Beltless pause squats 325x5 Db split squat 55sx2x20 Lat pulldown Ab wheel

  17. joh408's training log

    D1W2 Bench pause last rep Work up to 215x8 Slingshot pause bench 255x2x5 Incline db pause bench 60x3x10 Lat pulldown wide 125x3x15 Banded Tricep extensions 4 sets of 15

  18. joh408's training log

    Thanks Simon. Didn't turn out like I wanted but we made it there. Looked a little outclassed. Ya I have a couple leagues I'm playing in. One with a bunch of former juniors and college players, another that's lesser skill but closer. Like it for the game and exercise but damn it's expensive...

  19. joh408's training log

    D5W1 Deadlift party Beltless Sumo Work up to 385x3 Beltless conventional Work up to 395x3 Deficit sldl 245x3x10 Deficit bb rows 155x2x10

  20. joh408's training log

    D4W1 Legs up wide grip bench Work up to 157x3x10 Db bench 80x2x20 Front raises 3 sets of 15 Side raises - seated strict 4 sets of 15 Rear delt flies 3 sets of 15 Hammer curls 4 sets of 15 Rope tricep push downs 4 sets of 15
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