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joh408's Longterm Quest for Fitness

Man today's brunch was delicious. First course was tuna sashimi with jalapeños. Second course was duck confit hash with poached eggs. Third course was a cinnamon roll topped with sea salt caramel ice cream and melted caramel. Tried out some other dishes like salmon sashimi, agave smoked salmon dip, short ribs and steak enchiladas. All of the proteins were prepared fantastically and the flavors melded together perfectly.
 
joh408 said:
Man today's brunch was delicious. First course was tuna sashimi with jalapeños. Second course was duck confit hash with poached eggs. Third course was a cinnamon roll topped with sea salt caramel ice cream and melted caramel. Tried out some other dishes like salmon sashimi, agave smoked salmon dip, short ribs and steak enchiladas. All of the proteins were prepared fantastically and the flavors melded together perfectly.
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Damn, where were you? Is this how you or your family's cooks all the time
 
pete8407 said:
Damn, where were you? Is this how you or your family's cooks all the time
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No family cooking this time haha. Usually at he it's a lot simpler. We went to this place Guard and Grace in downtown Denver. One of the best meals I have ever had. I need to learn how to cool like that
 
joh408 said:
No family cooking this time haha. Usually at he it's a lot simpler. We went to this place Guard and Grace in downtown Denver. One of the best meals I have ever had. I need to learn how to cool like that
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One of my best friends live in Denver, I'll ask if he's ever been there.
 
Week 7
Legs

Stiff Leg DL
135x10
185x10
225x10
270x10x3

Kneeling Single Leg Curls
80x15x2
90x15

Leg Extension (needed to pass time since there was a kid on leg press)
150x10
160x10
170x10

Leg Press (close stance)
4pps x 10
6pps x 10
7pps x 10
8pps x 10
9pps x 10
Ouch, went too close stanced and ended up squeezing my nuts between my legs haha. Knees out from now on haha
10pps x 9

Squat (3s descent, just above parallel)
45x10
135x5
225x5
+belt back was feeling tender
315x6x3

Leg Extensions to kill time, this kid is on a similar workout. He was on leg press when I wanted it. Get done with squats and he's on the hack squat machine. Nonsense
105x 10 full + 20 top half + 10 full
120x10f+20t+10f

Hack Squat Machine
1 pps x 10 rest pause
2 pps x 10 rest pause
3 pps x 10
4 pps x 10

Holy sht feel the burn. These last sets were brutal! Great day no doubt powered by all the food I ate this weekend. Loved it tho
 
pete8407 said:
Yes you did have a great leg day, nice workout man!
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Thanks Pete. The leg extensions with full and partials had my quads pumped to the max. Got a little spillover but fck it. It was worth it with the family. Only 1.5lbs over and a lot of that is glycogen which will get burned going low carb
 
Sean1332 said:
Strong stiff legs, man
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Thanks Sean! I guess they are kind of more like rdls since meadows wants knees slightly bent but I start with a hip hinge, try to load the hammys and get a deep stretch before pulling to lockout
 
Week 7
Chest Shoulders

DB Incline (slight incline)
55x8
60x8
65x8
70x8
75x8
80x5

Superset
Stretch Push-ups // DB Rear Lat Hang and Swing
19 // 25x20
12 // 25x20
10 // 25x20

BB Bench (1s pause on chest, explode up)
45x20
135x5x5

DB Swings (head back, short range of motion)
15x10
25x22
25x18
25x16

Dips (elbows flared, chin tucked to chest, good stretch at bottom)
12
10

Machine Rear Delt (60s rest)
50x10
50x25
60x20
70x12
75x8
 
Probably way too proud of my chest and shoulder growth but I'm loving the progress I'm seeing

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Oh and I weighed 184 post workout with a towel on. Drank probably 40 oz of fluid so I'm definitely lower than 183 fasted. Great day!
 
pete8407 said:
That's great, that was a nice meadows workout that you posted. I love his exercises
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Thanks Pete! Ya meadows really knows how to stimulate the muscle fibers. Can't say that I have ever hit my muscles like this before
 
Looking good Joh. I agree, very noticeable progress!
 
Week 7
Back

Meadows Rows
25x10
50x10
85x8
+straps
100x8
110x8
125x8
135x8

Seated Low Cable Row (neutral, shoulder width grip)
120x14
135x12
150x10
165x8

Chins
8
6
6

DB Pullovers
55x12
65x12
70x12

DB Shrugs +straps
90x5 3 second pause at top + 5 normal
100x5 3 second pause at top + 5 normal x 2 sets

Hyperextensions
25
 
Week 7
Arms

V Bar Pushdowns
130x12
140x12
150x12

Superset 1
V Bar Pushdowns // Bent over Rope Extensions
160x12 // 90x10
160x12 // 100x10
170x12 // 110x10

Pronated Tricep Kickbacks (palms up whole time)
20x10x2
25x10

CGBP
95x10
135x5x2
155x5x2

Superset 2
Standing alternating DB curls // EZ bar preacher curls
25x10 // 45x6
25x10 // 55x6x2
25x10 // 65x6

Reverse EZ Bar Curls (1s flex at top)
30x15x2

Standing Tricep Extension
60x12
80x10
100x8

Superset 3
Straight Bar cable curls // reverse cable curls
100x10 // 60x10
110x10 // 70x10

Cable Crunches
120x10+150x10+180x10
 
Monster pump! Strayed from md a little as it was too busy to do 4 rounds of a quad set that would take me across the gym and back. Paired some exercises. Hit bis tris and forearms from all different angles at a high pace with controlled movements. Arms are swole. Got a date in a couple hours so I'm carbing up with sushi tonight. About to head to the engineering departments BBQ to get some post workout protein. Loving it
 
Monster pump indeed! You definitely hit them from every angle, nice workout. Hope that date goes well, eat that BBQ up!!!
 
Great weekend. Took today off and played goalie for my intramural team. Got the W
 
Back in the gym after a weekend filled with questionable choices haha. Killed legs today. It was glorious
 
Week 8
Legs

Seated Leg Curls
75x10
95x10
130x10
150x10
170x10
170x8+140x8+120x8

GHR
8x3

Leg Press
4 pps x 10
7 pps x 10
9 pps x 10
10 pps x 10
11 pps x 9

Squats
45x10
135x5 3s pause in hole to open hips
225x5 2s pause
285x10
315x5
365x1.5
Wanted to test strength a little bit today. First rep was fast, but a little left side dominant. Got tight again at the top, took a breath and went for rep 2. Missed it halfway up. I would have easily had it if not for preexhaustion I think. Oh well
45x10
135x10
225x5+135x5+45x10
Meadows wanted 10 rep squats today but I wanted strength. Figured some burn out sets after working up would be best of both worlds. Pump was out of this world. Could barely get down in the hole

Single Leg Leg Press (Switch legs immediately after 10 reps, 45s rest after both legs done)
200x10
220x10
250x10
 
I too have made questionable choices this weekend. Must be on the same routine.

Heavy curls, impressive squat numbers!
 
RegisterJr said:
I too have made questionable choices this weekend. Must be on the same routine.

Heavy curls, impressive squat numbers!
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Haha ya gotta tighten it back up but it was nice having a free weekend

Thanks man. Sometimes I like to break free from the program and test some strength
 
Week 8
Chest Shoulders

Machine Press
95x10
150x10
190x8
210x8
220x8
230x6

Incline BB
45x6
95x6
105x6
115x6
125x6
135x6
155x4

Bench paused
45x10
95x6
115x6
135x6x2

Dips
12
10

Machine rear delt
80x25
70x20
60x15
60x10

DB hang and swing
30x20x3

Over and backs
45x10
55x10
65x10

DB side raise
15x10x2
10x10


Really quick workout before the rec closed. Done in about 35 minutes so basically no rest. Heart rate is up and the pump is great
 
Nice work Joh. What machine is that for the press? The incline one we have feels awkward as hell to me. Worse on my shoulder than a smith has ever felt.
 
RegisterJr said:
Nice work Joh. What machine is that for the press? The incline one we have feels awkward as hell to me. Worse on my shoulder than a smith has ever felt.
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Thanks man. It looks like this

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Not too bad on the shoulders for me. Just gotta pause at the bottom because if I go for a deep stretch the weights hit the stack and rebound up.

pete8407 said:
For 35 min you got a lot accomplished, great workout, you definitely hit all 3 heads
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Thanks Pete. Wasn't ideal but it was a great workout. With finals coming up this weekend and projects due this week I am going to have to get creative with my lifting schedule
 
I think we have that one too but I've never used it. I'll give it a try.
 
Week 8
Back

Meadows Rows
50x10
75x10
105x8
115x8
130x8
140x8

One arm BB Rows
75x8
85x8
100x8
110x8

Seated Cable Rows
135x10
150x10
165x10

DB Pullovers
60x10
75x10 thought I grabbed a 70 haha
75x8

BB Good Mornings (kg)
20x10
40x10
60x10x2
80x10

Hyperextensions
10x20
25x18
 
Holy sht boys that workout was bad ass. Hitting lats from all angles. Back getting swole. Wow

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Thought this was funny today. I'm signed up for USP Labs IC and got this text earlier
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Haha getting called out on my way to the gym
 
pete8407 said:
Man that's some great numbers on your meadows and 1 arm BB rows! Backs looking a lot more defined!
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Thanks Pete! Back is definitely looking better. That rowathon yesterday really helped
 
Lift will be coming later. Had this final project run off today
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26.87 lap time on a 500 foot course with some turns. Second in the class
 
Y'all see how ripped Mayweather was at his weigh in? Guy looks at least 180 weighing in at sub 147
 
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