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joh408's Longterm Quest for Fitness

D3W2C2
Bench
Bar x a bunch
80x5
100x5
115x3
140x3
160x3
180x10
105x10x3
115x10x2

Tricep Bar Pulldowns:
70x10
80x10x2
90x10x2

DB Rows:
85x10
90x10
95x10

Pumped up to the max after this! Awesome workout!
 
Hella volume there! Nice work!
 
Thanks man! I think BBB is helping my form and hypertrophy with the higher reps after the lower range reps of 5/3/1. Except I might have to move the weights up for the next cycle since I am hitting 10s in week 2. I haven't done max testing in a while so it was all based on calculations.
 
Got my NP stuff from the Black Friday sale:
Dymatize EliteXT Protein
iForce Conquer, KNO3, bottle, wrist wraps, and Hemavol and Compete samples
Performax Alphamax and Fitmax
NP Phenibut 500
SNS Creatine 600g
PNI Prodigy samples

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Stoked to give all these preworkouts a shot. Plus I got another bottle of Alphamax on the way from a promo on here that I should be running in January or February for an 8 week run
 
Skipped out on squats yesterday due to some review sessions. First final is in about an hour (7:30 am) and it's my hardest one, Organic Chemistry. I have a solid B in the class right now but if I get an A on the final I get an A in the class. Gonna come back, nap, hit the gym and then study for my other finals (Physics and Thermodynamics).
 
That's a nice looking package there!
 
Haha hell ya it is.

Dymatize really stepped up their flavoring in my opinion. It was on sale for $25 and the last time I had it, it was kind of chalky but not anymore. Tastes exactly like brownie batter. So good.

Fitmax looks to be another winner for Performax. I loved Powermax (still got a scoop left of my last tub) and I can't spot any differences in the formula but I am sure they tweaked the dosing of their prop blend.
 
Stuck on a bench halfway home hahahaha. My legs are smoked

D4W2C2
Squat
Bar x10
135x5
160x5
190x3
230x3
260x3
295x8
175x10x3

Lying Leg Curls
60x10
70x10
80x10
90x10
100x10
 
Nice work!
 
Thanks man!

Taking a break from studying to hit the gym for overhead press. Got my second bottle of Alphamax today. Thanks Performax!
 
joh408 said:
Thanks man!

Taking a break from studying to hit the gym for overhead press. Got my second bottle of Alphamax today. Thanks Performax!
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Thank you sir! Did you start your alphamax run? You're gonna love it, and glad you like fitmax!
 
Not yet. I feel it's more conducive to leaning out so I'll run it end of January/beginning of February
 
Shoulder felt like ass when I got to the gym but I pressed on
D1W3C2
OHP
Bar x10
65x5
75x3
95x5
115x3
125x8
75x10x5

Facepulls
50x10x3
60x10
70x10

A little foam rolling and kettlebell mobility exercises on the shoulder
 
Next final is in 4 hours. Physics 2. Finishing up my cheat sheet now. Feeling good, no soreness to speak of or anything like that. I'll reassess how I am feeling at the end of the week to figure out if I need to deload or not. I'm not pushing tremendous weight yet so I don't think a deload will be necessary.

Looking at my spreadsheet, I was going to plug in new maxes for each of the lifts but it seems that the progression of +5lbs on upper body and +10lbs on lower body is matching up with the calculated 1RM and TM.

I'm stoked for break right now, just gotta get through 2 finals. 3 weeks of lifting, sleeping, eating and hanging out is going to be awesome for my progress. Plus my best friends/lifting buddies will be back from school too so I can lift with some people who are stronger than me (300+ bench, 400+ squat, 500+ deadlift). Gets kinda boring not competing against anyone lifting wise. I'm still training my roommate when he wants to lift but he can't put up much weight.

I'm thinking a mid 400s dead, upper 300s/lower 400s squat and a mid 200s bench will be in the cards by February/March. Lofty goals but I think I am there. Just have to get the right mindset and go for it. Might joker some sets this week to gauge how attainable they are.
 
Stack lined up for mid January-April:
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Staggering the starts to make sure I know exactly what is doing what. ARA only on workout days. This run will be a recomp and I think this stack will be pretty successful. I haven't ran ARA, Alphamax or Compound 20 before. I've used DAA and Armistane before separately and together plus I've used Forskolin a couple of times so I'm stoked for Alphamax.
 
joh408 said:
Not yet. I feel it's more conducive to leaning out so I'll run it end of January/beginning of February
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You'll definitely dig it for leaning out! Don't be surprised when you're seeing strength increases as well! And nice workouts man, been lurking in here for awhile. Enjoy your upcoming break.
 
nicksox15 said:
You'll definitely dig it for leaning out! Don't be surprised when you're seeing strength increases as well! And nice workouts man, been lurking in here for awhile. Enjoy your upcoming break.
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Thanks nick! I gotta say, as much fun as bulking has been so far with hitting prs almost every workout I kinda wanna see how I carry this new muscle at a lower body fat
 
Deadlifting in about 30 minutes. Dragging a little bit right now but I'll be good once I walk over to the rec. Watching the Sharks actually play a decent game of hockey. Last 5 games have been brutal.

Little bit of comedy for the end of the day:
Broscience:
[video=youtube;qnjYyfkcaNI]http://www.youtube.com/watch?v=qnjYyfkcaNI[/video]
 
D2W3C2
Deadlift
Bar
135x5
185x5
215x3
265x5
300x3
335x6
185x10x3

Decline Sit-ups
10x10x3
25x10x2

One arm DB row
85x10
90x10x2
 
D3W3C2
Bench:
Bar
80x5
100x5
115x3
150x5
170x3
190x8
110x10x5

Dips
BWx10x3

Cable Flies
25 each x10x5
Drop sets to 5 lbs
Back up to 25

Tricep Straight Bar Pushdown
100x10
110x10
120x10
130x10
140x10
Did drop sets down to 20lbs in 10lb intervals

Reverse Grip Straight Bar Cable Curl:
60x10
70x10
80x10
Drop sets to 10 lbs
 
Couple notes:
Right shoulder was hurting on bench. Left shoulder was hurting on flies. It was my left shoulder that was hurting on overhead press. Left wrist is feeling pretty bad.

Just little things that need to be worked out. Nothing too serious
 
joh408 said:
Couple notes:
Right shoulder was hurting on bench. Left shoulder was hurting on flies. It was my left shoulder that was hurting on overhead press. Left wrist is feeling pretty bad.

Just little things that need to be worked out. Nothing too serious
Click to expand...

I have shoulder issues on bench sometimes too. If you work chest/shoulders only once a week, halfway in between working them the next week grab a light weight and do extra slow reps to help strengthen your stabilizer muscles. Not sure if that will help; just a thought.

Nice work and overall volume bro.
 
I've had good success working on those shoulder stabilizer exercises. This coming after a shoulder surgery, couldn't recommend those enough!
 
I usually work shoulders Monday and chest Thursday so I'll have to start doing some light stabilizer work on off days/leg days just to keep the shoulder healthy. Also been looking into lacrosse ball and mobility stuff. Gonna do it a lot coming up
 
joh408 said:
Couple notes:
Right shoulder was hurting on bench. Left shoulder was hurting on flies. It was my left shoulder that was hurting on overhead press. Left wrist is feeling pretty bad.

Just little things that need to be worked out. Nothing too serious
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Bench is hard on the shoulders. Throw is some stabilizer work like others have suggested but I would also recommend switching up your benching style, powerlifting style bench with a big arch in your back, your feet tucked under the bench and bring your elbows down close to your body in the negative instead of flaring them out. I used to always have shoulder issues with bench until I switched up my style. Food for thought anyways.
 
Lukef2000 said:
Bench is hard on the shoulders. Throw is some stabilizer work like others have suggested but I would also recommend switching up your benching style, powerlifting style bench with a big arch in your back, your feet tucked under the bench and bring your elbows down close to your body in the negative instead of flaring them out. I used to always have shoulder issues with bench until I switched up my style. Food for thought anyways.
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I haven't done a whole lot of bench recently, but since switching to what you describe I haven't had any shoulder issues either.
 
RegisterJr said:
I haven't done a whole lot of bench recently, but since switching to what you describe I haven't had any shoulder issues either.
Click to expand...

Yeah man I never bench old school bodybuilding style anymore, not to mention once you get the technique down you can lift more ;)
 
Thanks for the suggestions Luke! I have been trying to do a PL style bench. Some days I can really dial in the form and there is no pressure on my shoulders. Other days I can't seem to figure it out. My shoulders have felt 10x better since switching to a PL style. I just have to find what works for me form wise with the arch, foot placement and grip width. I mentioned it earlier but I have trouble when getting to higher reps with my arch flattening. I think it is a combination between a slick, narrow bench, not staying completely tight and maybe my leg drive pushing me up. Any suggestions with that?
 
Happy Holidays everybody! Hope you are enjoying them!

Sunday I hit squats and worked up to a 310x7 PR! Finished off with 3 sets of squats at 170 and then some leg curls.

Kind of a weird week with holidays and the such. My gym was closed on Christmas Eve and Christmas so I took it as a partial deload. OHP and Deadlift on Monday just working some volume and form. Today I hit Bench and Squat in the same vein, working a lot more volume, greasing the groove. I'll start the next cycle of 5/3/1 tomorrow I think with some OHP.
 
I got some money for Christmas so I think I am going to invest in a belt and maybe a couple bands. I got bands that I can use for stuff like pull a parts but none for overload training. Or I might pick up some lifting shoes. Not sure yet.

Belt would probably be from Best Belts. Bands from EliteFTS. Shoes would be Adidas or some Do-Wins
 
I've pretty much turned this week into a full-on rest week. Have only done shoulders so far.

I haven't used them, but I've heard great things about the Mountain Dog bands. I've been using as much of the freebies my gym has.

Great job on that squat PR!
 
RegisterJr said:
I've pretty much turned this week into a full-on rest week. Have only done shoulders so far.

I haven't used them, but I've heard great things about the Mountain Dog bands. I've been using as much of the freebies my gym has.

Great job on that squat PR!
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I think I needed a rest/deload. I was kinda draggin ass after my squats Sunday so I went based off of feel Monday and did a deload. It won't hurt much in the long run, probably even help.

Ya I was looking at the MD band pack. Seems like a good deal and bands can help with sticking points from what I've seen.

Thanks man! Getting stronger and stronger since I have actually been eating. I got caught up in trying to go for pure muscle at the beginning and I was barely eating maintenance. Now it's a 300-600 calorie surplus depending on the day. 225g protein, 100-120g of fat, 225-300g of carbs a day.
 
Gotta listen to your body! I bet the deload will help rather than hinder for sure. And your diet looks pretty in check,good stuff in here!
 
joh408 said:
Thanks for the suggestions Luke! I have been trying to do a PL style bench. Some days I can really dial in the form and there is no pressure on my shoulders. Other days I can't seem to figure it out. My shoulders have felt 10x better since switching to a PL style. I just have to find what works for me form wise with the arch, foot placement and grip width. I mentioned it earlier but I have trouble when getting to higher reps with my arch flattening. I think it is a combination between a slick, narrow bench, not staying completely tight and maybe my leg drive pushing me up. Any suggestions with that?
Click to expand...

Same with anything man as soon as your form starts to go rack it, rest and start again. Until you get your form right the whole way through your set try doing smaller sets and more of them. For example instead of doing 3 x 8-12 try doing 5 x 5 or 7 x 3. Look up Dave Tate on YouTube he's got a good tutorial on how to keep form and the common mistakes.
 
Lukef2000 said:
Same with anything man as soon as your form starts to go rack it, rest and start again. Until you get your form right the whole way through your set try doing smaller sets and more of them. For example instead of doing 3 x 8-12 try doing 5 x 5 or 7 x 3. Look up Dave Tate on YouTube he's got a good tutorial on how to keep form and the common mistakes.
Click to expand...

Sounds good man. That's what I have been doing once form breaks down. I do 5/3/1 with BBB as accessory so the 5x10s after with lighter weight is where it breaks down around set 4 or 5, rep 7 or higher. Just gotta work on staying tighter and maintaining form no matter what weight I am using.
 
Hope everyone had a great New Years! Party stack was a Monster Ultra Red, 3g Phenibut and 1g ALCAR. No drinking but had a great time partying until 6:30 this morning. Woke up for the Winter Classic and the ball games. No lifts today since the rec is closed
 
Picked up MN X Factor + NP ALCAR + SS GMS for the recomp, EvoMuse Eviscerate and Dry Rub for my Vegas trip in May, Dymatize EliteXT and BLR Formeron just to stock up with the New Years Sale on Nutra.
 
Up real early today to hit the pond for some puck. Got a tournament this weekend up at Evergreen Lake playing 4 games today and a couple tomorrow
 
Thanks man.

Went 2-2 on the day with a goal differential of +14. Hopefully we make it to the playoffs tomorrow. Legs are sore. Great day tho
 
I never played hockey (from Fla), but I bet it's a lot of fun. Good luck bro.
 
Log is great man... congrats on your results!
 
Been busy but here's how last week went, I skipped week 1 of 5/3/1 since I took a deload the week before. Felt great:
Monday:
D1W2C3:
OHP up to 125x9
Facepulls
Incline DB Curls

Tuesday:
D2W2C3:
Deadlift up to 325x10
Declined Weighted Situps
Calf Raises

Thursday:
D3W2C3:
Bench up to 185x10
Tricep Pushdowns
Incline DB Bench

Friday:
D4W2C3:
Squats up to 305x8
Lying Leg Curls
Hanging Leg Raises

The gym at my college is closed this week due to them finishing up construction on the new weight room and getting a bunch of new equipment. Hopefully they have a prowler or some other fun new stuff to do conditioning with. Gotta hit 24 this week but it shouldn't be too bad provided I get in at the right times.
 
Rec Center posted a teaser pic of what the gym will look like. Stoked!
Racks:
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Climbing walls:
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joh408 said:
Rec Center posted a teaser pic of what the gym will look like. Stoked! Racks: Climbing walls:
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Jesus! Looks awesome!
 
For whatever reason my work computer blocked those images earlier. SWEET looking squat racks!
 
RegisterJr said:
For whatever reason my work computer blocked those images earlier. SWEET looking squat racks!
Click to expand...

They were from Facebook so that might be why. I agree they look awesome. Can't wait to try em out on the 10th. Might go at 9am to be one of the first haha
 
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