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joh408's Longterm Quest for Fitness

Week 8
Arms Calves Abs

V bar pushdowns
70x20
110x15
180x12

Triset:
First two sets
Bent over tricep extension x 12 reps
Cable tricep kickback x 6 reps
Dips x 8 reps

100 // 40 // BW
120 // 40 // BW

Last two sets
Bent over tricep extension x 12 reps
Cable tricep kickback x 6 reps
Neutral Grip Pushdowns (just outside shoulder width grip)x 8 reps
130 // 40 // 140
140 // 50 // 150

EZ bar Lying extensions
40x20
50x20x2

Standing DB Curl (hands supinated whole time)
30x8x4

EZ Bar Curls (3s descent)
65x6x3
75x6

Hammer Curls (hard flex at top)
20x10x2
25x10x2

Reverse EZ Bar Curls (flex at top)
40x12x2

Calf Raise on Leg Press
3pps - 9 pps x 20 reps pyramiding up

Cable Crunches
70x15
100x15
140x15
160x15
180x15

Chair Leg Raises
12
10
8
 
Just thought I'd give an update on Ostabol since I am over halfway done. Diet has been slacking lately with one thing or another but I am leaning out nicely. Sitting around 180 which is down 12 lbs since beginning of March, I believe 6-8 lbs on osta. More defined for sure. Taking it preworkout gives me awesome pumps and strength. Like strength has not gone down from what I can tell. Constantly adding weight as I progress through MD. Libido is sky high. Might be because I got a new girl but still it's fantastic. No side effects. Not taking any supports but monitoring things like BP. I am glad I got a second bottle because I'll probably run it again this summer out in California if I don't end up giving MSten/DMZ a shot.
 
So absurd
[video=youtube;jqFu7Qe4Dsw]https://www.youtube.com/watch?v=jqFu7Qe4Dsw[/video]
 
Nah, I haven't been into plain boxing in years.

Great volume, progress as well.
 
pete8407 said:
What kind of bike is that? That was a badass arm workout, pump age for sure!
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Fully custom frame welded up with 3/4" square tubing, .0625" wall. Front fork off a 24" girls bike, same with the wheels. All powered by a 18v cordless drill. One of the best projects I have done in school
 
Week 9
Legs

Lying Leg Curls
70x10
90x10
110x10
120x10
130x10
135x8x2

Squats
45x10
135x10
185x10
225x6
275x6
295x6
315x6
335x4

In between each set BW split squats for 5 reps per leg

Feeling real weak today. I'm gonna chalk it up to stress and lack of sleep from finals

Hack squat
1 pps x 10
2 pps x 10
3 pps x 10
4 pps x 7

Smith Lunges (weight on bar)
90x10
140x10
180x10

DB Stiff Legs
90x8x3

Bad day. No drive, it's all mental. I'll bounce back
 
RegisterJr said:
Yeah, I'd be pretty happy with your 'weak' day right about now.
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Haha thanks man. I shouldn't let a bad lifting day get me down but I do. I hit 345 for 6, weeks ago so hitting 335 for 4 just seems like I'm slacking. You are pushing some nice weight over there too. 315 for 6 on squats a month out of a break is awesome
 
Week 9
Chest Shoulders

DB Flat Bench:
45x10
55x10
60x8
70x8
80x8
90x7 so close! PR I think

Incline BB (1-2" off chest, no lockout):
45x6
95x6
115x6
135x6
155x6
165x4

BB Flat Bench (1s pause on chest):
45x10
145x5x2
155x5x2

DB Flyes:
30x20x2

Incline DB Hex Press:
30x10x2

DB Side Lateral:
5x15
15x8x2
20x8x2

Ultra Wide Overhead Press:
45x10
55x10
65x10
45x10

DB Rear Delt Raise:
30x15
35x12
40x10
45x8

DB Hang and Swings:
40x30
20x20
10x10
 
Great lift! Whoo I'm back. The zone was great today and I just crushed it in there. I'd probably still be in there if it wasn't for the gym closing for finals schedule hours. Felt fantastic. 20mg Osta and 4 caps KNO3 were the preworkout of choice today and the pumps were unreal. Wore a tank to the gym and traps and shoulders were looking sick. Chest felt awesome getting hit with all the pressing variations and flyes.
 
How's it going Joh?
 
Things are real busy. Finished up finals last week. Getting my place packed up so I can move at the end of the month. Got some time to lift here in a little bit so I'm gonna hit it hard
 
Haven't heard of the purple wreath...

Hope your finals ended up great!
 
RegisterJr said:
Haven't heard of the purple wreath...

Hope your finals ended up great!
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Thanks man. Finals ended up awesome. I really focused on school this semester and it paid off.

Purple Wraath is a BCAA/EAA drink so I'm gonna drink it pre/intra and see how it affects recovery and all that stuff. There's a couple promos floating around for free tubs
 
Week 9
Back

One arm Bb row
50x8
75x8
100x10
110x10
125x10
135x10

Meadows rows
75x15
85x15
100x15

Isolateral hammer strength row
90 ea x 10
115x10
135x9

DB pullovers
65x10
70x10
75x10

Trap Bar Shrugs
45+25 each side x10
90x10
135x6

15 minute cool down on bike
 
Very strong rows Joh.
 
Purple Wraath first impressions:

Smell: not too sweet, very close to cotton candy

Mixability 1 scoop in 28oz: after 10 shakes still particles on top, 30s more of shaking and all were dissolved. Very nice for aminos

Taste: very sweet. I will have to try less scoops or more water. I am used to just plain water so the flavor was not quenching my thirst. Will keep trying it out tho. I did notice I had good pace to the workout
 
joh408 said:
Purple Wraath first impressions: Smell: not too sweet, very close to cotton candy Mixability 1 scoop in 28oz: after 10 shakes still particles on top, 30s more of shaking and all were dissolved. Very nice for aminos Taste: very sweet. I will have to try less scoops or more water. I am used to just plain water so the flavor was not quenching my thirst. Will keep trying it out tho. I did notice I had good pace to the workout
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Try one scoop with more water. I down a scoop with my pre, and sip on a scoop intra. Might taste better.
 
Sean1332 said:
Try one scoop with more water. I down a scoop with my pre, and sip on a scoop intra. Might taste better.
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I think that I'll pick up a gallon jug and throw a couple scoops in it for periworkout. Also it might have been because I wasn't fasted today. I had breakfast and lunch with my mom so that could have done it
 
joh408 said:
I think that I'll pick up a gallon jug and throw a couple scoops in it for periworkout. Also it might have been because I wasn't fasted today. I had breakfast and lunch with my mom so that could have done it
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BCAA's are naturally thick and sometimes rarely fully dissolve. I'm similar to you that I don't feel quenched with flavored beverages, but sipping it and maybe having some water nearby would do you good. My recovery while taking BCAA's are always better than without.
 
RegisterJr said:
BCAA's are naturally thick and sometimes rarely fully dissolve. I'm similar to you that I don't feel quenched with flavored beverages, but sipping it and maybe having some water nearby would do you good. My recovery while taking BCAA's are always better than without.
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Ya switching off between water and purple wraath did the trick today. I'd like to see how it goes with more water. First day so I'm sure with some tweaking I'll find the right mixture. My recovery is better with BCAAs so I'm excited to keep going
 
pete8407 said:
Agree! He's always killing these sessions! Great job buddy! I can't wait to see how the Purple Wraath treats you, I've always wanted to try it.
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Thanks man! Been loving these last 2 weeks "rowathons" in Meadows words. Purple Wraath should be a blast based on the profile augmented with a little more cit mal. I'll probably repeat a week or 2 of MD just to gauge how much recovery is improved day to day
 
Long day of work. 2 scoops of Purple Wraath in a gallon is prime. Tastes kinda like pink G2 a little. I like it. Very refreshing during work. Gonna try this mix tomorrow during my lift
 
Week 10
Legs

Lying Leg Curls
80x10
90x10
120x10
130x10
130x10+110x8+110x25 partials

Squats
45x10
135x6
225x6
245x6
275x6
295x6
315x6
+belt
345x3
365x2
One thing is noticed was that my right arm is not as tucked back as my left when the barbell is on my back. Kinda weird and it's definitely a mobility thing since I've popped both out multiple times. I have been sleeping on my right side more often so that could be it too. It throws off my balance and then I get to thinking too much.

Front Squats
135x5
185x4
225x3
275x2
295xF

Grip issue, 275 was coming off my delts but my legs were pushing hard, almost missed the rerack. Unracked 295 and could barely get it off the pins without rolling off the delts. Definitely gotta work on mobility so my wrists don't hurt and my elbows stay up

Hack Squat Machine
1 pps x 10
2 pps x 6
4 pps x 10 + 3 pps x 8 + 2 pps x 20 with feet lower
Burning so good

Bb lunges (all 10 on one leg then switch legs)
135x10x2
185x10

DB Stiff Legs (knees bent a little)
105x8x2
105x6
Surprisingly grip was not that bad of an issue. Maybe I'm finally becoming a little bit of a man hahaha
 
Purple Wraath Day 3:
Mixability: best I've seen out of an amino drink. Really quick and easy. Couple shakes in a Gatorade bottle and it's clear light pink. Perfect

Taste: like I said last night it's kinda like a pink g2 with a little more cotton candy finish. Big fan of it mixed half a scoop in 28 oz of water

Performance: I took down 2 scoops today for this lift and I felt like I would never stop. It was amazing. Shorter rests but still pushing some nice weight. Really did the trick for me today. Quenched my thirst perfectly and allowed me to add some sets into MD.
 
Damn, your legs are going to fall off!!! Nice workout! Great mini review on the purple Wraath, I bet that flavor tastes amazing!
 
Man those squats, both front and back, are powerful. Especially after moving all that weight on curls.

I have rolling-delt issues as soon as I pop 200, so at least I know it gets better...
 
pete8407 said:
Damn, your legs are going to fall off!!! Nice workout! Great mini review on the purple Wraath, I bet that flavor tastes amazing!
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Thanks man. Surprisingly no DOMS to speak of today even with the added sets. Loving it. Purple Wraath is already killing the game for me.

RegisterJr said:
Man those squats, both front and back, are powerful. Especially after moving all that weight on curls.

I have rolling-delt issues as soon as I pop 200, so at least I know it gets better...
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Thanks man. Meadows has curls before squats basically every leg day. Really helps warm up the legs and gets the hammys mobile. I wish there was a better way for me to hold a front squat so I could push the weight. Just gotta keep working at it until it gets better. I'm sure if I did them more is gain mobility on my wrists to alleviate some pressure on them and in turn be able to hold my arms up better.
 
Well I hurt my back at work yesterday. Pulling a cart of about 200 chairs and it got stuck. When I was yanking it out felt a pop. Should not be bad tho since it's a little looser today. Resting it now. I'll give it a shot in the next couple days
 
Ya I'm happy it's not bad. Feeling better today. One more day of rest. I'm not trying to hurt myself before I move
 
Got an appointment with a broncos trainer Friday to get some work done. Haven't been back in a couple years. I'm sure he's gonna make me cry but I'll feel so good after
 
Trying to get in as many hours as I can at this job before I leave for my internship so my lifting schedule has been screwed up. Tomorrow it's back on track.

Forgot to mention this has been more of a recomp now. Sitting at 183 and looking pretty good if I say so myself. Cutting will be June, July and half of August. Due to living and transportation arrangements I will be biking 6 miles each morning to the light rail and then doing it again after work. Should be some good cardio and I should get cut provided my grandma doesn't fatten me up too much haha
 
Grandmas will do that! I remember when I would go over to my grandmas she was always trying to feed me something. My favorite snack when I was little was white bread spread with butter and then sugar sprinkled over the top, I actually had one a couple months back and it was still so delicious!
 
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