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joh408's Longterm Quest for Fitness

It's miserable. I was feeling fine Sunday night. Woke up yesterday feeling crappy and then the cough came on last night. Not what I wanted
 
Feeling better when I woke up today. Took 1.5g ARA 30 minutes preworkout. Decided to cut back a bit on volume

D1W3C4
OHP
45x10
65x5
75x5
85x3
110x5
120x3
135x1
Decided to not push it and just did the prescribed rep. Won't hurt anything in the long run
85x10x3

Pull-ups supersetted with last 5 sets of OHP
5x5

Facepulls
50x25
50x20
50x15

DB Rows
90x10
90x6
Wasn't my best effort but wanted to get some rowing done

Shoulders were pumped to the max. I've been noticing when I workout shoulders on ARA, I no longer have shoulder pain. Movement is smooth and I don't get any clicking moving my left arm. Kinda interesting...

I'm glad I got my ass to the gym. I feel loads better now just pushing through the workout. I wouldn't have been able to lift the last couple days because my head has been such a mess. Finally able to focus today
 
Thanks Pete! It seems to be a quick sickness. Cough and sinuses are still acting up but my head feels much better
 
D2W3C4
Sumo DL
Warmup
135x5
185x5
225x3
285x5
320x3
355x4

Conventional DL
205x10x3

BB Bentover Rows
Shoulder width grip:
205x1.5
185x5
155x5x2
Wide grip:
155x5x3

Low Bar Squat
45x10
135x5x2
185x5
225x5x2

Ab Wheel From Knees
5x3

Still a little weak today from the sickness. I'm pretty happy with 4 reps on 355. Had good speed on the conventional. I love rows so I add them when I can. Working on low bar squat so I can transition if I want. I watched a couple videos on the set up and by the 3rd set I was comfortable and tight. Might switch to low bar for a couple cycles to get under some heavy weight.

Taking my time doing this last week. Should be at the gym for bench tomorrow and then squats on Monday or Tuesday. Once I hit squats ill deload and start a new cycle next Monday.
 
Thanks Sean.

I'm mad at myself, was going to lift yesterday, slipped on some black ice and busted my ass down some stairs. Landed on my elbow and it's still swollen and hurting. Gonna give it a go tomorrow
 
Dayum, man, you're falling apart!

Just kidding. Hope you recover quickly bro!
 
Bench tonight:
200x8
[video=youtube_share;a-z2qeVnThU]http://youtu.be/a-z2qeVnThU[/video]
 
D3W3C4
Bench
45x10
95x5
110x5
125x3
160x5
180x3
200x8 Rep PR

Reverse Grip BB Bench
135x10
135x8
135x7

Tricep Rope Pulldown
80x10
90x10
100x10

Tricep V Bar Pushdown
100x10
110x10
120x10
130x9

Wide Grip BB Row // Shoulder Width BB Row
135x10 // 135x10
135x8 // 135x8
135x8 // 135x8

Cable Chest Flyes
50x10
60x6

Felt quezy and decided to call it quits. Freezing walk home and my stomach is still kind of upset. Trying to force down some food now
 
My stack I am running right now:
3g DAA
4 caps Alphamax
5g Creatine Mono
Fish Oils

Preworkout:
1g ALCAR
3g GMS
1.5g ARA

Gotta say this stack is working awesome. I'm sitting around 190-192 daily and that's exactly where I want to stay for the next couple weeks. Looks like I am losing some fat and my muscles are getting bigger. The DAA/Alphamax must be doing something good as the weights went up today. Work capacity still isn't there right now but it'll get better once I am completely over this sickness.
 
D4W3C4
Squat
Bar x 10
135x5
170x5
205x3
265x5
300x3
330x5

Low bar
135x10
185x10
185x5 with 3-5 second pause in the hole

Front
185x2

Lying Leg Curls
110x10x3

Kneeling Ab Wheel
2 sets of 5
 
Getting a lot of acne on my chest and back. It could be the DAA or Alphamax but I'm not sure. Probably gonna drop out the DAA on Monday and see if my skin clears up in a couple weeks.
 
joh408 said:
Getting a lot of acne on my chest and back. It could be the DAA or Alphamax but I'm not sure. Probably gonna drop out the DAA on Monday and see if my skin clears up in a couple weeks.
Click to expand...

Acne is an indication of increased testosterone. Not necessarily a bad thing.
 
RegisterJr said:
Acne is an indication of increased testosterone. Not necessarily a bad thing.
Click to expand...

Ya and that's why I was debating whether I should keep going with the stack. Just kinda sucks that my chest and back look like I have chicken pox haha. I'll probably stick with it for awhile and try to take better care of my skin.
 
joh408 said:
Ya and that's why I was debating whether I should keep going with the stack. Just kinda sucks that my chest and back look like I have chicken pox haha. I'll probably stick with it for awhile and try to take better care of my skin.
Click to expand...

Bed Bath & Beyond has a scrubby pad on a stick that works well for the back.

I'd use it up.
 
Yea, i had an increase in acne on Alphamax, nothing too bad though. They make special body washes that help with targeting acne, I can't remember the name of the kind I have though.
 
Also when are you dosing alphamax? We've had a lot of users enjoy taking one of the doses PWO, been leading to some great pumps.
 
nicksox15 said:
Also when are you dosing alphamax? We've had a lot of users enjoy taking one of the doses PWO, been leading to some great pumps.
Click to expand...

On workout days I do 2 preworkout and 2 before bed. Rest days it's 2 when I wake up and 2 before bed. Pumps have been unreal. I had been using X factor for a couple weeks with GMS so my pumps were already awesome. Once I added in Alphamax, the pumps got even better. Sometimes they are too much and I gotta take a little longer rest to massage the muscle so I can get the full contraction on my reps but it's been great so far.
 
Good to hear man! I know when I was on high rep days while on Alphamax I would have to do the same thing!
 
Skated for an hour after my lab. Ended up breaking my new stick like 5 days out of warranty... I'm pretty damn upset
 
Found my old pro stock U+ CL so looks like I'm good on sticks again
 
Skated for an hour and a half today after crushing the pizza buffet at Beau Jos. Need to get used to the new stick
 
joh408 said:
Skated for an hour and a half today after crushing the pizza buffet at Beau Jos. Need to get used to the new stick
Click to expand...

Mmmm. Pizza buffet? Is that a new preWO?
 
RegisterJr said:
Mmmm. Pizza buffet? Is that a new preWO?
Click to expand...

Haha I'm not sure I could lift with how full I was. Skating was a battle but I felt good after. My roommates and I have been doing Saturday breakfast/lunch for the past couple weeks so I just take it as a cheat meal
 
D1/2W1C5
Sumo DL
155x5
190x5
225x3
260x5
290x5
330x8

Conventional DL
225x5x3

OHP
70x5
85x5
95x3
100x5
115x5
125x5
95x5x3

Shoulder width BB rows // wide grip
135x5x2 // 135x5x2

DB Hang and Swings
45x5x3

Incline DB Curl
30x10x3

Facepulls
40x10x2
50x10
 
Couldn't lift yesterday so I combined OHP and DL. Did DL first as it is more taxing. Did OHP to prescribed reps. No rest in between the shoulder width and wide grip rows. First time doing the hang and swings so I'm not sure I was doing them right. Facepulls were with no attachment so they were different. The ropes were being used by people doing a prison curl... Everything else is feeling good.
 
Is the DB hang and swing where you swing it above your head and hold your arm up vertical?
 
RegisterJr said:
Is the DB hang and swing where you swing it above your head and hold your arm up vertical?
Click to expand...

Na it's the one where you have some heavy dumbbells and bend at the hips, hanging your arms straight down and swing them outwards to about 60-75 degrees. I watched an elitefts video before I tried them. Probably went too heavy for the first time trying them
 
joh408 said:
Bench tonight: 200x8 Invalid Link Removed
Click to expand...

Nice work there bro. A couple forms critiques tho, while you have an arch in your back it's not really a proper arch. Your only arching from your tailbone to your shoulders, try arching from the ball Of your foot to your shoulders. Throw your feet under the bench and use your legs to help move the weight. It's called leg drive, your basically trying to push yourself off the bench with your legs while pushing the weight up with your chest and arms. Your tailbone shouldn't really be in the bench at all.
 
Lukef2000 said:
Nice work there bro. A couple forms critiques tho, while you have an arch in your back it's not really a proper arch. Your only arching from your tailbone to your shoulders, try arching from the ball Of your foot to your shoulders. Throw your feet under the bench and use your legs to help move the weight. It's called leg drive, your basically trying to push yourself off the bench with your legs while pushing the weight up with your chest and arms. Your tailbone shouldn't really be in the bench at all.
Click to expand...

Thanks for the feedback Luke! I'll work on getting the arch all the way through. I tried to learn the arch from YouTube but I haven't had any feedback on it before
 
Check out Dan Green on leg drive and Chris Duffin on using the lats for bench pressing, both on YouTube. I think they'll benefit you greatly.
 
Watched these 2. Great things to think about benching tomorrow
[video=youtube;ily2X9LCEfg]https://www.youtube.com/watch?v=ily2X9LCEfg[/video]

[video=youtube;TLfo-VJGOK4]https://www.youtube.com/watch?v=TLfo-VJGOK4[/video]
 
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