joh408's Longterm Quest for Fitness

RegisterJr said:
Nice arm day Joh.




I love these..
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Thanks man. I liked the other mountain dog arm day better but I still got a nice pump for the ladies haha.

pete8407 said:
I was thinking of buying an ab wheel or one that you attach your feet to, those look great as well
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The ab wheel is awesome! I'm lucky enough that they have a bunch at the rec or else I'd be buying one. Some day I'll be able to do them standing but it won't be anytime soon haha
 
Probably shouldn't have trained fasted today. I feel 10 times better with some food in me. Went with a grilled chicken and arugula salad with a lemon olive oil dressing
 
Hangovers are no fun. I'd be too worried that I'd pass out working legs with one.
 
RegisterJr said:
Hangovers are no fun. I'd be too worried that I'd pass out working legs with one.
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Ya I had to cut the weights down a bit. I tried getting myself pumped up with some music but it made my head hurt. Probably should have swapped in an easier day. I don't usually drink so it's a rare occasion for me to be in the gym hungover
 
Lifting hungover or still fuked up sucks. I have done it many of times. No more for me. Sounds like you had a fun weekend!
 
pete8407 said:
Lifting hungover or still fuked up sucks. I have done it many of times. No more for me. Sounds like you had a fun weekend!
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Ya it was brutal. Great weekend. Roommate turned 21 on Saturday so it was nonstop from noon Saturday to last night
 
Awesome chest and shoulders day!

Hammer incline
25x10
35x10
45x10
70x12
80x10
90x8
100x6

DB decline
45x6
55x6
60x8
65x8x2

Bb incline
45x10
95x8x2
105x8
115x8

Plate side lateral
25x8 + 10x8 for 4 sets

DB rear delt raise
15x20x2
10x20x2

BB over and back
45x12
65x8
55x8
45x8
So hard after crushing shoulders
 
Abs are gonna be out in full this summer. I guarantee it. I'm already seeing some nice outlines of the top 4. Just gotta knock off some more fat. Weighed in at 191 post workout (~90 oz of water consumed pre/during) with a towel so I'm expecting about 186-187 fasted in the am. Maybe a little less. My scale ran out of batteries so I gotta pick some up
 
Week 2 Back Calves Abs
Meadows Rows
25x10
35x10
50x8
60x8
75x8
80x8

Lat Pulldowns
120x10
135x10
150x10
165x10

Low Cable Row Single Arm
40x10
60x10
75x10x2

One Arm Lat Pulldown
40x10
50x10
60x10
75x10

60 Degree Calf Raise
180x15
270x15x7
230x15x2

Hanging Leg Raises
15x4

Cable Crunches
60x15x2
70x15x2
 
Nice lifts and looking leaner bro.

What happened to your arm?
 
Week 2 Arms
Rope pushdowns
100x12
110x12
120x12
Warmup sets for triceps

Superset 1
Rope pushdowns (flex hard at the bottom, hands together)//Dips
140x12 // BWx12
150x12 // BWx12
160x12 // +25x10
170x6+160x4+150x2 // +45x6
First time doing weighted dips. Pretty awesome! Focused more on the top half of the motion but pretty close to parallel

Superset 2
Pronated Tricep Kickbacks (leaning more forward so the kickback goes higher up) // Bentover Tricep Extensions
20x8 // 100x12
20x8 // 100x12
15x8 // 110x12
15x8 // 110x11

These pronated kickbacks are killer. It's ridiculous how much harder these are than normal. Little weight goes a long way for me.

Bicep Curls
25x12x2
Warm up set for biceps

Superset 3
Seated Bicep Curls (3s descent, palms up whole time) // EZ Bar Preacher Curls (hard flex at top)
25x8 // 45x10
25x8 // 55x10
30x8 // 55x10
30x6+25x2 // 55x7+45x3

Superset 4
Reverse EZ Bar Curls // Hammer Curls (both at same time)
45x15 // 20x10
40x15 // 20x10
40x15 // 15x10
40x15 // 10x10

If the weights seem low to you on the last couple exercises they are. My arms were too pumped. These super sets and tempos were lighting my arms up. 1.5g ARA, 3g GMS, 2 scoops Fitmax and 2 caps Alphamax gave me the most skin splitting pumps. Had to have my buddy help me put my jacket on.
 
Thursday night is gonna be the first night I can lift this week. Pulling 12 hour shifts at work and get out when the gym is closed since it's spring break hours. I've adjusted my diet to be low carb (<100g) and lowered calories to make sure I'm in a deficit. I'm on my feet most of the shift so I still burn a decent amount. Calories around 2200
 
That sucks the gym closes on you. Good job keeping those cals right.
 
Week 3
Legs

Kneeling Single Leg Curl
40x10
50x10
70x15
80x15
90x12

Squats
Bar x 10
135x8
225x8
315x6
330x6
340x6
I think that's a rep PR but it was only parallel instead of ATG like I usually do

Leg Press
7pps x6
8pps x6
9 pps x8
10 pps x8x2

Smith lunge
45 per side x10
90x10

Smith stiff leg deadlift
45 per side x15
100x8x2

Quick leg workout but it was awesome. I really needed some release in the gym after this crazy week. I crushed some chicken parm from pasta jays before so I had plenty of carbs to pull from
 
Week 3
Chest and Shoulders

Hammer Incline
45x10x2
75x12
85x10
95x8
105x5+85x6+75x6

BB Incline (1" above chest, no lockout, constant tension)
45x15
95x6
115x6x2
125x6x2

BB Wide Grip Bench (Chest to 3/4 lockout)
45x15
95x15
115x15x3

Stretch Pushups
12
10
8

DB Rear Raise
25x10
30x10x2
35x10

Machine Press (Hands facing towards each other)
90x12
70x12x2
60x12

Ultra Wide Overhead Press (Hands a few inches outside last ring)
45x8x3

DB Incline Hang and Swing
40x30+20x30+10x10 (Hard rear delt flex on last 10)
 
Nice work, Joh. Those stretch push-ups and H&S are brutal in his routine.
 
Week 3
Back

Meadows Rows
25x10
50x10
60x10
75x10
80x10

Rest Pause BB Rows (mid shin to upper abs)
135x10
185x8
155x8
165x8

Narrow Grip Chins
10
8
8

DB Pullovers (Head hanging off edge of bench, lying normally)
35x12
50x12x3

BB Shrugs (1s flex at the top)
135x15
185x15
225x15
225x11
 
Week 3
Arms Calves Abs

Rope pushdowns
110x12
120x12
130x12

Superset 1
One arm rope pushdowns // Dips
60x12 // 12
70x12 // 12
70x12 // 11
70x9+60x3 // 10

Superset 2
Palms up tricep kickbacks // EZ bar skullcrushers
15x8 // 50x10
20x8 // 60x10
20x8 // 70x10
20x8 // 70x10

Bicep curls
25x12x2

Superset 3
Standing bicep curls (hands up entire time, 3s descent on first 8, hammer curl another 8) // EZ bar preacher curls (hard flex at top)
25x8+8 // 45x8
25x8+8 // 50x8
25x8+8 // 50x8
20x8+8 // 45x8

Superset 4
EZ bar curls (3s descent) // reverse EZ bar curls (2s flex at top)
50x8 // 40x15 x4

Calf raises (didn't have a good box so I did them from the ground)
135x15x2
185x15x2
225x15x2
275x15
295x15

Calf raises on squat machine
180x15
360x15x5

Superset 5
Cable crunches // hanging knee raises
70x12 // 10 x3
 
Post workout feast of:
3 cups of generic captain crunch
2 cups of milk
1lb baked chicken
3 cups broccoli
 
Check out dem abs!

joh408 said:
Post workout feast of:
3 cups of generic captain crunch
2 cups of milk
1lb baked chicken
3 cups broccoli
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Never mind. Probably gone now. Lol

That much chicken in one sitting would put me on the couch, with or without the rest.
 
RegisterJr said:
Check out dem abs!



Never mind. Probably gone now. Lol

That much chicken in one sitting would put me on the couch, with or without the rest.
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Haha they are still kind of there. Love carb backloading

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pete8407 said:
Looking good bro, and are really coming in! Makes all the dieting worth it.
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Thanks Pete! I'm loving my workouts and diet so far. I haven't added in any fat burners yet and my deficit isn't that high (2600-2800 cals a day) so the cuts should be coming in deep soon
 
Week 4
Legs

Lying Leg Curls
70x10
80x15
100x12
120x9
130x6

Leg Press Machine (had a group of 3 on the only leg press taking their time)
210x15
350x15
505x10x3

Squats
135x5
225x5
255x15x3

Fcking miserable. Hip was tight. Loosened up a bit as I went but my legs were prexhausted so it was rough

Teardrop Leg Extensions (kick as hard as you can, hold at the top for 1s)
125x8
145x8
205x8

BB Stiff Leg Deadlifts
135x10
225x10
270x10
 
Walking real slow now. I haven't done that volume on squats in forever. I can't even remember the last time. Did a contrast shower for the first time. 30s hot, 30s cold for about 5 minutes. Feel better already. Grabbing some grub now. Half a pound of chicken, 3 cups arugula with olive oil and lemon dressing
 
Whats up with the torture shower?
 
RegisterJr said:
Whats up with the torture shower?
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Muscles were feeling tight right after so I decided to do a little torture shower haha. The cold numbed it and the hot loosened it up. At least that's what I felt. Not sure if it works like that but I liked it once I was done.

pete8407 said:
You did smash on dem legs!
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Hell ya man. I snapped some pics but my legs are pretty pale and not shredded in the least. Gotta keep some pics for progress updates tho
 
Might as well put up the leg shot. I wanna see some separation this summer. Hopefully hammering them like today along with diet will make it happen
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Forgot to mention today was my last lift with X factor. Had a solid run. Hit some prs at the beginning when I was doing 531 and it's helped me up the weights on MD every week. Combined with Alphamax it's been a great recomp/start of the cut. Definitely will buy more when I can
 
Week 4
Chest Shoulders
Machine Fly
80x10
100x10
120x8
160x8
170x8
180x8

BB Incline Bench (1in from chest, no lockout, constant tension)
45x15
95x10
115x8x2
135x8x3

DB Flat Bench (hands neutral whole time, pause at bottom, 3/4 lockout)
45x8
55x8x2
50x8x2

From here I used a wooden stick and stretched by holding my arms straight and bringing the stick over my head and then back. 8 reps in between dips, 10 in between rear delt raises, 8 in between lateral raises.

Dips (elbows flared, chin to chest, 3/4 lockout)
10
8
6


DB Rear Delt Raise
20x10
20x30
17.5x30
15x30

DB Lateral Raise
5x15

Yes 5lb dbs haha. Shoulders were on fire. I wanted to do good form

Cage Presses (lockout, lean forward and flex traps and delts)
45x10
55x9
65x7
70x5
75x3

Cable crunches
70x10
77.5x10
85x10
 
Underestimated how hard cage presses are when you already torch all heads of the delts. I tried 95 after my warmup set of 45. Didn't budge at all. Did static holds at the end of each set for cage presses flexing traps and delts for about 10 seconds. Maybe longer.

I really need to up the weights to get the chest growth I want but that'll come with staying consistent. I hit 235 on flat in January for an all time pr on bench so I'm still a novice when it comes to chest.

I've been noticing a reduction in chest fat though which is nice. Less skinfolding around armpit and the shape is starting to come in. I have another day left on Alphamax. I will definitely be picking up more bottles when I can. 8 weeks is the way to go. I've noticed fat reduction and solid strength with the 8 weeks. First 4 were recomp and it was awesome. It's a great product for cutting or recomp. The sleep effects were very nice as I was out about 30-60 minutes after dosing. No gi issues to speak of.

Next stack will be 500mg RK 3 times a day, half a tab of dexaprine in the morning. Maybe adding compound20. Not sure yet
 
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