joh408's Longterm Quest for Fitness

Stomach was upset from last night. Overdid it on the milk haha. I had some wings that were real hot so I was drinking milk with them. Ended up having too much. Kinda lactose intolerant here but I love dairy so it sucks
 
pete8407 said:
Killer arm workout, I bet you had a great pump. What are your typical rest times?
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It was a nice pump. Went full bro today and wore a tank so I admired myself in the mirror a couple times haha.

Rest times are usually:
3 minutes up to 5 minutes high rep or high intensity compounds
30s-1min warmup and lower set compounds
1 minute supersets
30s-1min isolations, sometimes quicker since I go based on feel
 
Going low cal/low carb for the next 6 weeks. Since I'm on Osta I'll get muscle retention benefits and low calories will shred me up. 2100 calories. 35/55/10 PFC or roughly 185/130/50. Lots of meat, low carb wraps (32g carbs 26g fiber so 6g net and I meet fiber requirements easier), greens and nuts. I'll go back to CBL after these 6 weeks
 
There are wraps with 26g fiber?
 
joh408 said:
Ya Mission Carb Balance Tortillas burrito size. 5g fat, 32g carbs, 26g fiber, 9g protein
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I must find these...

Edit:

I'm surprised I haven't seen theses before. I'm a huge wrap fan. It says Walmart has the smaller ones, maybe this larger ones are there too. I'd love to try these out if just for the extra fiber alone. That's a lot.
 
RegisterJr said:
I must find these...

Edit:

I'm surprised I haven't seen theses before. I'm a huge wrap fan. It says Walmart has the smaller ones, maybe this larger ones are there too. I'd love to try these out if just for the extra fiber alone. That's a lot.
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King Soopers (Kroger) and Safeway have them around me. Usually near the back of the aisles for me with all the other Mission tortillas. I struggled getting in all my fiber from veggies so I've been using fiber powder as well but now that I'm eating these I should be good without the powder.
 
joh408 said:
King Soopers (Kroger) and Safeway have them around me. Usually near the back of the aisles for me with all the other Mission tortillas. I struggled getting in all my fiber from veggies so I've been using fiber powder as well but now that I'm eating these I should be good without the powder.
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I hit 30-40 usually without any powders, but I'd prefer 50/day. The powder I have has some sugar in it so I don't use it.

What powder do you use?
 
RegisterJr said:
I hit 30-40 usually without any powders, but I'd prefer 50/day. The powder I have has some sugar in it so I don't use it.

What powder do you use?
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Couple scoops of Benefiber. Sugar free, 3g fiber per serving. I usually get pretty close so if I was short of 40g I would mix some up before bed.
 
Week 6
Legs

Lying Leg Curls
90x10
100x10
110x14
120x12
120x10
120x8+x25 partials

Leg Press (feet close together, low)
4pps x8
5pps x8
6pps x8
7pps x8
8pps x8
9pps x8
10pps x8
11pps x6

Leg Extension (2s flex)
90x10
110x10
130x8
140x8
150x8


Smith Machine Split Squat (one side all at once, 60s rest)
110x10
200x10x2

DB Stiff Leg DL
100x8x3
 
Sean1332 said:
lol just not fat*
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Haha that actually is kinda how it is tho. I feel bigger and stronger, work capacity has increased and I'm more vascular. Can't say there's been any negatives besides not being able to crush a buffet couple times a week haha
 
pete8407 said:
Very nice wheel workout!!!!
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Thanks man. Just felt strong today even though it was an early morning lift which I hate. 20mg Osta + 2 caps KNO3 + 1 scoop Fitmax for a preworkout killed it. Add in 500mg RK to heat up and it was awesome. Workout was done on 1 oz honey roasted peanuts so pretty fasted.
 
Week 6
Chest Shoulders

DB Flat Bench (3/4 lockout, stretch at bottom)
50x10
60x10
65x12
70x10
75x8
85x6

BB Incline Bench (no lockout, stop 1" above chest)
45x15
95x10
135x5x2
145x5x3

BB Bench (no lockout)
45x15
115x15x3

Pec Minor Dips
15
15
Couldn't get the right feel for these. Didn't think I was really doing anything. I'll try weighted next time

Machine Rear Delt Flyes (1s flex in contracted position)
70x15
80x15
90x15
100x15

Leaning One Arm Side Lateral (grab a pole and lean towards the ground, side lateral with free arm, no rest)
10x15
15x15
10x15x2

BB Over and Backs
45x10
65x10x2

DB Hang and Swings
40x30
20x30
Immediately to facepulls, no attachment
50x10

Cable Crunches
100x10x2

Hanging Knee Raises
10
10
 
That's one nice big workout, how long did that last? I use so many of those meadows exercises, I think they work extremely well
 
pete8407 said:
That's one nice big workout, how long did that last? I use so many of those meadows exercises, I think they work extremely well
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Bout 75 minutes. Pretty quick rests except for the last set of DB bench and BB bench. DB bench because it was heavy, BB bench because chest was smoked from the TUT. The meadows exercises have been working great for me. First time doing a more bodybuilding style program and it's awesome. I'm trying out MI40 after my 12 weeks is up with this program.
 
joh408 said:
Bout 75 minutes.

The meadows exercises have been working great for me.

I'm trying out MI40 after my 12 weeks is up with this program.
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Great work Joh.

When I do MD I feel like it's so enjoyable that it fast. I never complete ever exercise in my normal :75-:80.

I'm eyeballing that MI40, an FS-7(?), or another MD program... After I restart an complete the first MD program.
 
joh408 said:
Bout 75 minutes. Pretty quick rests except for the last set of DB bench and BB bench. DB bench because it was heavy, BB bench because chest was smoked from the TUT. The meadows exercises have been working great for me. First time doing a more bodybuilding style program and it's awesome. I'm trying out MI40 after my 12 weeks is up with this program.
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I really like MI40, I have everything if you want it
 
RegisterJr said:
Great work Joh.

When I do MD I feel like it's so enjoyable that it fast. I never complete ever exercise in my normal :75-:80.

I'm eyeballing that MI40, an FS-7(?), or another MD program... After I restart an complete the first MD program.
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Thanks man. MD is definitely enjoyable and if I had time I would be in the gym for longer. MI40 looks good. FST-7 might be something I pull from for the last set of the day.

pete8407 said:
I really like MI40, I have everything if you want it
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I got it with all the videos, nutrition plans and all that goodness. Thanks tho
 
Do you guys know if the $10/month for Meadows site includes all his workout plans? It's says it includes monthly workout plans but I don't know what that entails
 
joh408 said:
Do you guys know if the $10/month for Meadows site includes all his workout plans? It's says it includes monthly workout plans but I don't know what that entails
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Hmm. I'd think so... But one could print them off and cancel the membership.
 
joh408 said:
I'd probably support it for a couple months. $10/month is a small price for these programs
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It'd be worth it, no doubt. He probably releases a one week program every weekend that always changes. At least that's what I've seen from other online coaches with similar fees.
 
joh408 said:
Do you guys know if the $10/month for Meadows site includes all his workout plans? It's says it includes monthly workout plans but I don't know what that entails
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Late sub for Mtn Dog. :thumbsup:

It's $500 for one of his 12 week programs. Each month he adds one session (ex. chest/shoulder day) for the members of the site. The site includes the monthly workout, articles, Q&A, a nutrition section, interviews, and an "in the trenches" section, where he goes through one of his client's preps and/or off season plan. A lot of the content is geared towards competitors, but there was recently a "beginners" section added for less advanced trainees as well.
 
I so was going to say, "ask Breezy". But...
 
breezy11 said:
Late sub for Mtn Dog. :thumbsup:

It's $500 for one of his 12 week programs. Each month he adds one session (ex. chest/shoulder day) for the members of the site. The site includes the monthly workout, articles, Q&A, a nutrition section, interviews, and an "in the trenches" section, where he goes through one of his client's preps and/or off season plan. A lot of the content is geared towards competitors, but there was recently a "beginners" section added for less advanced trainees as well.
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Thanks for joining and spreading some knowledge Breezy. I can't really swing $500 right now especially since I have no plans of competing. Monthly workouts and the other sections probably will still make it worth it for a little bit.
 
joh408 said:
Thanks for joining and spreading some knowledge Breezy. I can't really swing $500 right now especially since I have no plans of competing. Monthly workouts and the other sections probably will still make it worth it for a little bit.
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No problem, man. Yeah, it's not cheap, but not bad either, considering that each session is unique (except certain programs with the option of up to 7 training days per week). The site is full of good information though. It's worth it if you like to read.
 
Week 6
Back

One arm Bb rows
25x10
50x10
75x12
+straps
100x10
105x8
125x6

Low cable row (lean forward to start to stretch lats)
120x10
135x10
165x10
195x10

DB Pullover
60x10
70x10
75x10

Rack Pulls (mid shin)
135x5
225x5
315x5
+straps
405x5
385x5
365x5x2

Back extension
25
60x10
 
Terrible day. I'm so run down from these past 7 days. No food in me all day since I was at school. Just exhausted. And my headphones broke so I couldn't even force myself to focus
 
Pretty solid/strong lifts for having a rough day.

I've had those days without headphones. Horrible workouts!
 
RegisterJr said:
Pretty solid/strong lifts for having a rough day.

I've had those days without headphones. Horrible workouts!
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Thanks man. Just forced myself to push it. Took my time tho. No pace to the workout.

The headphones was one issue, the other was our damn mascot came in the gym and tried to interact with me while I was resting on one arm Bb rows.
 
Impromptu carb up. Triple chicken + pork Queso nachos from doba
 
Thanks Pete. Tough to have a bad day but it's happens. I figured if I'm gonna grab some carbs, I'm going to load up on the protein and get my moneys worth
 
pete8407 said:
I know what you mean. The second I'm not logging anything, I'm making my own log:)
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I like and dislike logging products for companies. I'm usually pretty good at logging but if something comes up I feel bad if I can't give 100% on the log. Free stuff for honesty isn't a bad deal though
 
Arms later tonight. Staying at my parents tonight. Gonna enjoy some pork and potatoes. Little preview of how the cut is coming tho:

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Week 6
Arms calves abs

V bar tricep pushdown
110x12
120x12
130x12
140x20
150x20x2
140x20

Dip Machine (3s ascent, force it down, 30s rest)
120x6x2
135x6
165x6
180x6x2

Skull crushers (60s rest)
55x15
65x15x3


Seated dumbbell curls (sit opposite on preacher curl, lean back, elbows against preacher pad, supinate on way up)
25x10
30x10
35x10

Machine preacher curl (45s rest)
30x20
70x10
60x15x4

Hammer curls
25x10
17.5x10
20x10x2

Smith machine calf raises
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x10x2
4 pps x4
Weirdest thing happen. Back has been tingling around mid left part. Got a spasm real hard coming up and just collapsed down. No blackout. Just my legs didn't move. Let out an audible fck. Racked the weights

Cable crunches // hanging leg raises
100x15 // 5
110x15 // 5
140x15 // 5
150x15 // 5

Called it
 
Couple post lifting pump pics:
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