joh408's Longterm Quest for Fitness

wasme said:
Rack > Pool table (you could do the Drew Carey and put the pool table outside lol)
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It's a REALLY nice table. Too nice for outdoors. But, I agree... That's the one space that my wife doesn't want to budge on, and I won't budge on the tool shed nor the boat shed.
 
RegisterJr said:
It's a REALLY nice table. Too nice for outdoors. But, I agree... That's the one space that my wife doesn't want to budge on, and I won't budge on the tool shed nor the boat shed.
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Once some of the kids move out, I plan on taking over the basement. ;)
 
Week 12
Chest Shoulders

Machine Flys
70x15
90x15
110x12
130x12

BB Bench
45x15
135x6
155x6
165x6
185x6
195x4
205x3
225x2

DB Twist Press (slight incline)
60x8
70x8
85x8

Machine Rear Delts
*all one set*
50x12
70x12
80x12
90x12
100x10
90x8
80x8
70x8

Facepulls
*All one set*
40x12
50x12
60x12
70x12
80x10
70x9
60x8

DB Side Laterals
*All one set*
15x8
25x8
20x8
22.5x8

Running out of time at the end so I just made them huge sets
 
Nice work Joh! Those 'huge sets' look killer. Not sure I could've worked UP like you did.
 
RegisterJr said:
Nice work Joh! Those 'huge sets' look killer. Not sure I could've worked UP like you did.
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Thanks man! Just started with an easy weight and built up in sets of 12. Pump was great and vascularity was there too
 
That last workout was in 30 mins?! I'm very impressed Joh! Oh, to be young again! Nice work brother!
 
Thinking about writing my own programming based off of a combination of 5/3/1, MD and drop sets. I'll post it up for thoughts once I finish it. Balance of strength and hypertrophy
 
Just jotting down some stuff at work. Very rough first draft for legs:

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You dinosaurs and your pen & ink.

I'll have to take a closer look later. Aka, I don't want to put my glasses on right now.
 
RegisterJr said:
You dinosaurs and your pen & ink.

I'll have to take a closer look later. Aka, I don't want to put my glasses on right now.
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Haha I don't want to be typing it up on the computer while I'm at work. That was just during a break after I finished up a project. I'll type it up later when I break down the other days too
 
wasme said:
LOL, when I'm in meetings I typically write out supplement/cycle plans
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Haha I was writing down the proteins and preworkouts I wanted to try in my first meeting today. Halfway paying attention to a project I had no function on and was already to production
 
Slackers! I never *cough* plan lifting routines, meals, supplement lists or the like *cough* while attending useless, unorganized, whining baby, corporate meetings! Now pay attention! lol
 
Week 12
Back

Meadows Rows
50x12
75x12
100x8
110x8
125x4
110x8
100x8

Smith BB Rows
90x10
110x10
130x10
150x12
160x10
180x8
200x6

Reeves Deads (5ft bar) weight added:
50x5
70x5
90x5
110x5
160x5
180x5
190x5

Stretchers:
50x10
80x10
100x10
120x10
 
kenpoengineer said:
Slackers! I never *cough* plan lifting routines, meals, supplement lists or the like *cough* while attending useless, unorganized, whining baby, corporate meetings! Now pay attention! lol
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Kenpo I think you got a cough there haha
 
Nice workout.... hit some awesome exercises there. Meadows Rows (great numbers) and Stretchers are probably one of my all time favs...
 
wasme said:
Nice workout.... hit some awesome exercises there. Meadows Rows (great numbers) and Stretchers are probably one of my all time favs...
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Thanks man. Did meadows with the chest supported row since there were no open barbells. Stretchers are awesome. Haven't done them since week 1 so I had to get in the groove a bit but once I dialed them in the lat pump was great
 
I agree with wasme! Excellent numbers on the meadows! Great job!!
 
You threw those rows around like they were nothing!

wasme said:
Nice workout.... hit some awesome exercises there. Meadows Rows (great numbers) and Stretchers are probably one of my all time
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^^^
 
I like the way you have your WO's set up.
 
RegisterJr said:
I like the way you have your WO's set up.
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You think it'd be a solid program? Tried to set it up based on my 5/3/1 experience and the last 12 weeks of MD. I'll probably run it for the next 8-12 weeks and assess from there. I'll be back at school in a little over 8 weeks so if it's not working out I'll be switching to MI-40 or another MD run
 
joh408 said:
You think it'd be a solid program?
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I'm not certain. It can't hurt to try it though. I haven't had very much experience with 5/3/1, or really anything before GVT and MD. I'd change up the routine weekly, but didn't focus much on changing volume.
 
Week 12
Arms

Tricep V Bar Pushdown (weird double pulley that only went up to 95 but felt like 180+)
75x15x2

Triset 1
Tricep V Bar Pushdown // Probated Tricep Kickback // Plate Loaded Dip Machine

95x12//25x8//None
95x12//25x8//90x10
95x12//25x8//140x10
95x12//25x8//180x10
87.5x12//25x6//180x10

Alt DB Curls (palms up whole time, 3s descent)
30x10x4

EZ Bar Preacher Curls (3s descent)
65x6
75x6
95x4

EZ Bar Reverse Curls (only up to 45 degrees)
65x8
75x8
75x6

Elbow Supported Leg Raises
BWx15x4

Calf Press on Leg Press Machine
390x15x4

Cable Crunches
90x10x2
100x10

DB Drag Curls
45x5
55x5

Overhead BB Tricep Extension
110x10

Last couple were vain lifts to get a pump going haha. Lotta energy today due to Hypermax. Review coming later
 
Solid session there. Those pronated kickbacks are effective as hell. Meadows has so many great techniques.
 
wasme said:
Solid session there. Those pronated kickbacks are effective as hell. Meadows has so many great techniques.
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Thanks man! Ya the pronated kickbacks feel ridiculous when they are done right.
 
I like the new workout too!! Nice arm session and guns! ;) Really looking good!
 
Oh and thanks for the input on the program. My buddy and I are gonna start it on Monday. Hopefully it's not too much
 
Pretty behind on this thread justin but im catching up as we speak! Nice work going on in here man your serratus is peaking through and your strength is definitely getting up there!

When I was trying for my first 405 squat it was definitely a mental barrier for me. After I failed for a few weeks in a row i put on 3 plates a half plate and two 10s and repped out 4. Same weight just different plates made my mind think it was achievable.
 
Lukef2000 said:
Pretty behind on this thread justin but im catching up as we speak! Nice work going on in here man your serratus is peaking through and your strength is definitely getting up there!

When I was trying for my first 405 squat it was definitely a mental barrier for me. After I failed for a few weeks in a row i put on 3 plates a half plate and two 10s and repped out 4. Same weight just different plates made my mind think it was achievable.
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Thanks Luke! Just trying to keep progressing. Hopefully a transition back to 5/3/1 compounds will have me hitting 405 in no time. 12 weeks of mountain dog might have given me some more muscle I can use to kick start my strength
 
joh408 said:
Oh and thanks for the input on the program. My buddy and I are gonna start it on Monday. Hopefully it's not too much
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Ehh you've got this! You'll kick butt doing it! I'm sure it will be great!!
 
joh408 said:
Thanks Luke! Just trying to keep progressing. Hopefully a transition back to 5/3/1 compounds will have me hitting 405 in no time. 12 weeks of mountain dog might have given me some more muscle I can use to kick start my strength
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Mhmmmm I'm heading back to 5/3/1 myself on the quest for 405 squat. That was my favorite program to date. Fosho
 
Nice arm workout, how do you like the drag curls? I'm going to have to give them a try this upcoming week.
 
Week 1
High Volume

Legs

Seated Leg Curl
80x15
90x15
120x10x2
135x10
150x10
165x10

Squats
135x10
185x10
225x10x3 (~60%)
Weird feeling at the quad near the knee. Soreness. Not sure if it's from lifting, biking or something else

Front Squats
135x10x3
185x5

Leg Press Machine
300x10x2

DB SLDL
100x10x2

Leg Extension
130x10x2
150x10
190x10
 
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