joh408's Longterm Quest for Fitness

I hope I am fine too. It was kind of scary because I felt like I had no strength for a second. I was about to bail on it but regained a bit of strength to get it back up and called it on squats after that. Still knocked out 185x5x5 on bench and rows after but I was definitely affected by the groin throughout the rest of the workout. My leg drive and tightness on bench was pathetic.
 
Sorry for the lack of updates. School and work takes up a lot of my time right now. Nailed 300 5x5 on Thursday after using Wednesday as a mobility day with a lot of foam rolling, lacrosse ball work and dynamic stretching. It really helped and I felt extremely good on Thursday. I'll be going to the rec this week to keep the progress going on squat and deads.

Friday I got a good bench day of 190 5x5 and rows 190 3x5. Rows are definitely slowing down now. Saturday I did OHP 115 5x5 and pull ups supersetted with chest flies.

Today I did incline 135 5x5 and supersetted tris and bis with skullcrushers and curls, finished off with some incline pullovers.

Gonna start DAA and Erase tomorrow. First go at DAA so we will see how it works for me.
 
Yesterday I dialed in 300 on squat for 5x5 again, making sure my form was good. I feel confident to keep it going so I'll up the weight next time.

Today I did front squats 185 for 5x5. I am still trying to get my form down on front squat. I started doing them about a month ago so I'm still learning. Did 195 5x5 on bench and then supersetted pullups, standing skullcrushers and curls. Arm pump was ridiculous!
 
Just going to do a run down on supps I am taking:
AI Sports DAA - 3g (no stomach discomfort)
PES Erase - 3 caps
Fish Oil - 2.1g EPA/DHA
Creatrona - 2g

Pre- Ignite2 - 1 scoop
ON Premium Whey Isolate

Very basic stuff. Waiting on some other supps that I will run after this 30 days.
 
Counting calories now. Going to buckle down and focus on getting big. I've been too lackadaisical on this stuff.
Yesterdays intake:
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Todays intake:
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I'm trying to find where I can gain slowly with calories so these next couple weeks will be trying out different calories and macros.
 
Glad to see your getting serious. Watch that fiber bro unless you wanna be bloated constantly!
 
Ya after my cut ended, I kinda lost the drive to control everything. I was going hard in the gym but it wasn't consistent enough. No excuses tho. Gonna go to the gym after my 1 o'clock class
 
Late update. Didn't get to go to the gym after physics because I had thermo group work to do. I walked to the gym around 1045.

Squats:
3 sets x 5 reps x 305
1x4x305
1x3x305

OHP:
5x5x120

Deads:
3x5x305

Rack Pulls:
5 reps x 135
5x225
3x315
2x365
1x385
Fx405
 
Back for good now. October was a rough month. All in all did a couple weeks of half assed workouts because I was feeling run down and then took a deload week. Cleared my head this past week about some issues and laid out 6 months of 5/3/1. Had success with it before so I'm back on 100%. Doing BBB as my accessory work with and extra isolation thrown in at the end.

Last nights lift:
Walked a mile to the rec
OHP:
Did a few minutes of warmup sets and then went into it focused
80x5
95x5
105x9
65x10x5

Face pulls:
40x10x3
50x10x2

10 minute cool down on the bike
Walked the mile back home
 
Deadlift tonight:
110x5
155x5
221x3 messed up and didn't do the right math from kg to lbs
221x5
251x5
287.5x7
165x10x5

GMs:
Barx10
65x10
95x10

Decline weighted situps:
10x10
25x10
25x10
 
Welcome back bro....hope everything cleared up, time to get freakin strong and huge;)
 
Thanks guys! I realized that I was missing the passion to train and was just going through the motions. Now I'm back with a clear head and goals to get huge.
 
Welcome back man! Sometimes you gotta take a step back and clear your head, good to see you back hitting it!
 
Thanks! Today was an rest day and I had a test so it worked out nicely. Hitting it hard tomorrow with some bench
 
Bench today:
Warmup
Bar a lot
75x5
95x5
115x3
125x5
145x5
165x9
95x10x5

45* BB Row:
135x10x3
185x3

Straight Bar Tricep Pushdown:
50x10
60x10
70x10
80x10
90x10
100x10

Good lift today. Really focusing on bench form.
Couple things though:
Getting a good arch going at the beginning
Body is tight all the way through on the first few reps
Shoulders feel much better

However, on the last couple reps I find my shoulder moving backwards as I am using leg drive. I try to dig my traps into the bench but my arch flattens out a bit and I move up on the bench.

Any thoughts or pointers?
 
Holy sheet today was rough!
Squats:
Warmup
Bar x a bunch
135x5
160x5
190x3
205x5
235x5
270x7 fcked up here. My foot moved a bit on my 6th rep. Gotta remember to screw in the feet. Gonna get some chucks so I'm not squatting and deadlifting in socks

160x10x3
160x3 Pause squats. ATG then up to just below parallel and hold for 5 seconds. Killer

Lying Leg Curl:
65x10
70x10
90x10

All sets were done on 60 seconds rest or less. Got out of the gym in about 30 minutes. Walking home was extremely slow haha legs are shot but I feel good.

Workout protocol is:
Preworkout: ignite2, jack3d advanced or just ModernBCAAs if I don't want a stim
Intra: ModernBCAAs
Post: OEProtein or ON Whey Isolate plus I eat an orange on the way home
Hour later: either 200g chicken or beef with whatever veggies and carbs I'm feeling (rice, pasta, potato)
 
Haha I like to squat. Strongest lift by far (not weight wise, but confidence wise) and I like improving my wheels. DOMS were killer the past day or so.
 
Early morning lift!

OHP:
Bar x a bunch
65x5
75x3
90x3
100x3
115x9 just kept cranking them out
65x10x5

Facepulls:
20x10
30x10
40x10
50x10x2

Had to go early today as I have a lot of studying and homework to do. Not gonna be a fun day but at least I got my lift in.
 
Deadlifts:
Warm up
135x5
170x5
205x3
240x3
270x3
305x5 Need some straps or chalk. I feel the bar slipping out of my hands and it limits the reps
165x10x3

SLDL
165x10x2

Short session today. Hammering out some homework right now and then I got class
 
Yessir. Hitting it hard to see how much mass I can put on in the next few months
 
Updated bulk pics, sitting at 180:
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Forgot to mention, this was on a stomach full of sushi! Got to go to dinner with my dad and disregarded macros. Still right around my caloric goal of 2700 for the day since I didn't grab much to eat today before dinner
 
Thanks bud. I've been meaning to buy them for awhile but haven't got around to it
 
Bench
Bar x10x2
75x5
100x5
115x3
135x3
155x3
175x8
95x10x5

Lat Pulldown:
100x10
110x8
120x6

Tricep Rope Pushdown:
50x10
60x10
70x10
80x10x2
 
Missed logging a few lifts:
Friday:
Squat
Warmup
125x5
160x5
190x3
220x3
250x3
285x6
165x10x5

Lying Leg Curls
70x10x2
90x10

Monday:
OHP
Warmup
Bar x10x3
65x5
75x3
95x5
105x3
120x7
65x10x3

Facepulls:
40x10
50x10x3
60x10

Shrugs:
55 each hand x 10
90x8
135x4

Tonight:
Deadlift
135x5
170x5
205x3
255x5
290x3
325x3
Ripped a callous off of my hand. Grabbed some paper towels and did some reps
165x10x3

Decline Situps:
BWx10
20x3 Felt a sharp pain in my lower abdomen/pubic region
Decided to call it
 
Off day today. Had an interview for a summer internship. Think it went good so I'm playing the waiting game now
 
Strong deadlifts sir. Pulling plenty of weight for your size. You have gotten a lot stronger since you started logging here.
 
Thanks man. That's for sure. I used to just mess around in the gym. Since logging here I know what I am doing so I have seen some pretty good results
 
D3W3C1
Bench
Bar x 10
80x5
100x5
115x3
145x5
165x3
185x7
95x10x5

Pendlay Rows:
110x10
135x10
185x6

Tricep Rope Pushdowns:
72x10
84x10
96x10
 
Post chest day pic:
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Squats tomorrow. Taking in about 2800 kcals gaining 1-2 lbs per week
 
D4W3C1 Squats
Warm up
Bar x 10 x 2
135x5
160x5
190x3
235x5
270x3
300x3
300x3
[video=youtube;O163IO9KOoE]http://www.youtube.com/watch?v=O163IO9KOoE[/video]
[video=youtube;jXOrIMG2ytg]http://www.youtube.com/watch?v=jXOrIMG2ytg[/video]
As you can see on the videos, squat form broke down badly on the 3rd reps. Late night lift and I was feeling off. Still got prescribed reps and will move up the weights tomorrow accordingly. No deload this cycle since it's only cycle #1.
160x10x3

Lying Leg Curls:
65x10
80x10
95x10
 
Decided to deload this week with the holiday. I wasn't getting the time to lift with family in town and what not so I decided to scrap this week. Can't wait to get back in the gym. Ate a lot of turkey yesterday and today. Helped cook the stuffing, apple streusel and sweet potatoes for Thanksgiving
 
D1W1C2
OHP
Warmup
45x5
65x5
75x3
85x5
100x5
110x5
70x10x5

Face pulls
30x10
40x10
50x10
60x10
70x10
 
Quick update: yesterday worked up to 300x6 on deads. No bbb after since I had to go play a couple hockey games. Felt good this morning so I decided to do bench. Worked up to 170x10. 100x10x5 for bbb. Did some tricep bar pushdowns and called it. Rest/cooking day tomorrow and then squats Friday. Probably gonna get a fasted weigh in tomorrow morning too to gauge my caloric intake
 
182 today. Just maintaining. Adjusting calories a little bit. Rest day today. Tomorrow gonna kill some squats!
 
D1W2C2
OHP
Bar x10
65x5
75x3
95x3
105x3
120x10
70x10x5

Facepulls:
50x10
60x10x2
70x10x2
 
Been playing hockey a lot more now that our new rink is open. 3-4 times a week bout 1-2 hours each session. Looking leaner and bigger. Need to up the calories to about 3000 to keep growing
 
D2W2C2
Sumo Deadlifts:
Bar x10x3
Trying to get the feel for sumo deadlifts. I'm thinking with my long arms and short torso that sumo might be the way to go.
135x5
185x5
205x3
250x3
280x3
315x7 PR!
175x10x3

Decline Sit-ups
BWx10
10x10
12x10
25x10x2
 
In for your journey. Great progress so far!
 
RegisterJr said:
In for your journey. Great progress so far!
Click to expand...

Thanks for joining man! FIrst real bulk so I am still tweaking a bit. I think I have diet and training dialed in right now so I should see some more PRs and mass gains soon.

Nooshefx said:
Saw the pic. You put on some good size since last time I seen you. Always good to see progress.
Click to expand...

Thanks man! I'm trying haha
 
Pics from Monday, post skate, pre workout
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