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joh408 is taking Follidrone on a ride

RegisterJr said:
I hate you.



Maybe dislike is a better word.



Or envy.

That's awesome Joh.
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Thanks Thomas! You'll be there soon. All that extra muscle from MD will help you hit it if you decide to go strength based for a bit. Hell there were enough power days in Program 3 you could modify a day for a max effort test
 
Legs LV

Exercise Name
1RM
Lifting Logs

Barbell Full Squat 405
Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3
Set 4 : 275x3
+belt
Set 5 : 335x1
Set 6 : 375x1
Set 7 : 405x1
Set 8 : 425x0

Lying Leg Curls 221.67
Set 1 : 115x8
Set 2 : 155x8
Set 3 : 175x8
Set 4 : 190x3

Hack Squat with Narrow Stance 518
Set 1 : 90x12
Set 2 : 180x12
Set 3 : 270x12
Set 4 : 320x12
Drop set:
Set 5 : 370x12
Set 6 : 320x12
Set 7 : 270x12
Set 8 : 180x20
Set 9 : 90x20 (slow tempo)
Pumped as all get out

Dumbbell Stiff Leg Deadlift 152
+straps
Set 1 : 120x8
Set 2 : 120x8
Set 3 : 120x8

Leg Extensions 335.67
Set 1 : 185x8
Set 2 : 225x8
Set 3 : 245x8
Set 4 : 265x8
 
Trying out Eviscerate. Not sure if I'm low enough BF for it but any little bit helps with this competition. Will be getting some tans and using some other things to help make the final results pop
 
Eviscerate is transdermal right? I used dermatherm couple of years ago and im higher bf than you, and it took my midsection down.
 
wasme said:
Eviscerate is transdermal right? I used dermatherm couple of years ago and im higher bf than you, and it took my midsection down.
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Ya it's transdermal. Threw it on my midsection and wrapped with plastic wrap. Burning up. Only kept the wrap on for like 15 minutes cuz my abs were on fire. Nice pleasant heat now
 
joh408 said:
Ya it's transdermal. Threw it on my midsection and wrapped with plastic wrap. Burning up. Only kept the wrap on for like 15 minutes cuz my abs were on fire. Nice pleasant heat now
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Ouch on the plastic wrap. I know the dermatherm burnt like f'ing crazy.. but you get used to it and weirdly like it lol
 
wasme said:
Ouch on the plastic wrap. I know the dermatherm burnt like f'ing crazy.. but you get used to it and weirdly like it lol
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Ya this is the original eviscerate so it's got some heat to it. Only going to be able to use it 3-5 times a week at this point. I'm sure I'll see some results. Got some dry rub too to pull out some water near the end
 
Looking good Joh.

Damn that leg volume.

I will start adding in some more power to my leg days, or adding in some max effort days.
 
RegisterJr said:
Looking good Joh.

Damn that leg volume.

I will start adding in some more power to my leg days, or adding in some max effort days.
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Thanks man. Volume felt pretty good. Legs were shot after

I think a few power days would be good for ya. I know I switched up some sets of 6 into some max testing and I still saw good results

wasme said:
Looking cut up Joh...
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Thanks wasme! Trying for that thick, cut up look
 
Look at those abs popping through! You look great!!!
 
Chest LV

Workout Logs

Exercise Name
1RM
Lifting Logs

Barbell Bench Press 258
Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x5
Set 4 : 135x5
Set 5 : 170x5
Set 6 : 190x3
Set 7 : 215x6

Dumbbell Incline Fly 73.33
Set 1 : 35x10
Set 2 : 40x10
Set 3 : 45x10
Set 4 : 50x10
Set 5 : 55x10

Cable Lower Chest Raise 53.33
Set 1 : 25x10
Set 2 : 40x10
Set 3 : 30x10

Weighted Tricep Dips N/A
Set 1 : 0x15
Set 2 : 0x12
Set 3 : 0x10

Chest Press 200
Set 1 : 110x10
Set 2 : 130x10
Set 3 : 150x10
 
So eviscerate comes back hard if you don't shower and then workout. Lifted at 145 after applying around 5 last night. The burn is fierce haha
 
joh408 said:
So eviscerate comes back hard if you don't shower and then workout. Lifted at 145 after applying around 5 last night. The burn is fierce haha
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LOL, I remember this too. At times when I run I will put on one of those neoprene waist belts. Try one of those after applying then working out... burns the sh*t out of you lol
 
wasme said:
LOL, I remember this too. At times when I run I will put on one of those neoprene waist belts. Try one of those after applying then working out... burns the sh*t out of you lol
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Haha I think there's one of those laying around but there's no way I'm trying that
 
Rest day. Back is sore. Might go just to foam roll and stretch
 
wasme said:
Hope the back feels better bro.
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Thanks man. Just sore. Nothing pulled or anything. I need more mobility. Started getting sore on bench yesterday. Probably from failing the squat but still the arch aggravated it
 
Back LV

Workout Logs

Exercise Name
1RM
Lifting Logs

Barbell Sumo Deadlift 486.67
Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3
Set 4 : 295x5
Set 5 : 335x3 10 second hold at the top of last rep for grip
+straps, belt
Set 6 : 365x10 10RM PR
Probably had a couple more in me thinking on it


Wide Grip Lat Pulldown 280
Set 1 : 165x10
Set 2 : 180x10
Set 3 : 195x10
+straps
Set 4 : 210x10
Set 5 : 225x7

Kroc Rows 208
+straps
Set 1 : 120x22 +2 reps PR
Set 2 : 120x17
Set 3 : 120x15

Barbell Snatch Grip Deficit Deadlift 302.5
Set 1 : 135x10
+straps
Set 2 : 225x5
Set 3 : 275x3

Snatch Grip High Pull 175.5
Set 1 : 135x8
Set 2 : 135x9
Set 3 : 135x7

Barbell Good Morning 197.33
Set 1 : 135x8
Set 2 : 135x8
Set 3 : 185x2

Cable Seated Row 272
Set 1 : 180x5
Set 2 : 195x5
+straps
Set 3 : 210x5
Set 4 : 225x5
Set 5 : 240x4
 
Shoulders

Workout Logs
Exercise Name1RMLifting Logs

Barbell Standing Military Press 187
Set 1 : 45x10
Set 2 : 95x5
Set 3 : 115x3
Set 4 : 135x3
Set 5 : 155x1
Set 6 : 175x1
Set 7 : 187x1 PR

Superset:
Dumbbell Lateral Raise 40
Set 1 : 25x12
Set 2 : 25x12
Set 3 : 25x12
Set 4 : 25x12
Set 5 : 25x18

Band Over and Back 10
Set 1 : 10 Lap/Rep
Set 2 : 10 Lap/Rep
Set 3 : 10 Lap/Rep
Set 4 : 10 Lap/Rep
Set 5 : 10 Lap/Rep

Cable Rope Face Pull 100.33
Set 1 : 25x15
Set 2 : 47.5x15
Set 3 : 55x15
Set 4 : 62.5x15
Set 5 : 70x13

Cable Rope Triceps Pushdown 129.5
Set 1 : 85x12
Set 2 : 92.5x12
Set 3 : 100x6

Weighted Tricep Dips N/A
Set 1 : 0x20
Set 2 : 0x15
Set 3 : 0x11

Machine Overhead Press 164.67
Set 1 : 110x8
Set 2 : 110x8
Set 3 : 130x8


Superset: (switch off between wide and narrow)
EZ Bar Curl 101.33
Set 1 : 80x8
Set 2 : 80x8
Set 3 : 80x8
Set 4 : 80x8

EZ Bar Reverse Grip French Press 106.67
Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x10
Set 4 : 80x10

Dumbbell Bicep Curl 25.33
Set 1 : 20x8
Set 2 : 20x8
Set 3 : 20x8
 
Damn strong presses, Joh, and congrats on the PR.

I like to switch grips on curls too, I just forget to add it too my notes.
 
RegisterJr said:
Damn strong presses, Joh, and congrats on the PR.

I like to switch grips on curls too, I just forget to add it too my notes.
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Thanks Thomas! Felt good hitting another PR

Ya I switch up grips and forget to note it. Feels like I'm hitting different angles, not sure if that's broscience or not haha

liftandswim said:
Nice pressing! 185 is a milestone in my books
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Thanks man! Ya I think it's a pretty good milestone. On to 205 then 225. Hopefully by the end of the school year
 
joh408 said:
Thanks Thomas! Felt good hitting another PR Ya I switch up grips and forget to note it. Feels like I'm hitting different angles, not sure if that's broscience or not haha Thanks man! Ya I think it's a pretty good milestone. On to 205 then 225. Hopefully by the end of the school year
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What you going to school for?
 
wasme said:
Crushing that volume...
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Thanks Wasme! Have you figured out what program you are going to run now? I am gonna take a deload this week and then pick a new program or continue on the one I've been doing. I haven't really stuck to mine by the letter but just using the principals.
 
joh408 said:
Thanks Wasme! Have you figured out what program you are going to run now? I am gonna take a deload this week and then pick a new program or continue on the one I've been doing. I haven't really stuck to mine by the letter but just using the principals.
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On my deload weeks I do a bodybuilder type split, I always say I am going to just keep doing this but always end up back doing some variation of 5/3/1 lol. The struggle.
 
joh408 said:
Thanks Wasme! Have you figured out what program you are going to run now? I am gonna take a deload this week and then pick a new program or continue on the one I've been doing. I haven't really stuck to mine by the letter but just using the principals.
Click to expand...


I actually think I am going to go through Reactive Pump again. However, I will just do each week once, not twice. I am curious to see how that would flow as a 6 - weeker plan (which with 1 rest day per week I will do in 5 weeks). That should take me into my trip to Myrtle Beach. Once back I will take it from there.

Edit: In short: NO lol
 
EatMoar said:
On my deload weeks I do a bodybuilder type split, I always say I am going to just keep doing this but always end up back doing some variation of 5/3/1 lol. The struggle.
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Haha ya I always go back to 5/3/1. Something satisfying about rep prs every workout basically. I do my deloads similar to you. High rep stuff but I always push it with high reps so it's not a true deload. This week will be low reps, maintenance work

wasme said:
I actually think I am going to go through Reactive Pump again. However, I will just do each week once, not twice. I am curious to see how that would flow as a 6 - weeker plan (which with 1 rest day per week I will do in 5 weeks). That should take me into my trip to Myrtle Beach. Once back I will take it from there.

Edit: In short: NO lol
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Haha good stuff man. Seems like a good plan to lead into vacation. Might give Reactive Pump a shot. Found Programs That Work 3 that has another meadows routine in there. I think it's a 6 week plan but I'll have to check it out again
 
joh408 said:
Haha good stuff man. Seems like a good plan to lead into vacation. Might give Reactive Pump a shot. Found Programs That Work 3 that has another meadows routine in there. I think it's a 6 week plan but I'll have to check it out again
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That is my other option. And looks like another fun one!
 
joh408 said:
I Found Programs That Work 3 that has another meadows routine in there. I think it's a 6 week plan but I'll have to check it out again
Click to expand...

Which Meadows program? #3? If it's different than #3 and RP, I'd love an attached email.

;)
 
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