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joh408's Longterm Quest for Fitness

joh408 said:
Ya I wanted to. Stopped before I hit this kid who wasn't looking. Glared at him and then he made sure he wasn't in the way on the second lap
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Sounds like me! Lol I would "want" to but never do it!
 
^^ absolutely looking leaner AND you smiled!!! Yay!!
 
Looking good Joh! Leaner and meaner!
 
Week 2
Moderate/High Volume

Gym was packed. Got all thrown off with the exercise order

Smith SLDL (weight on bar):
60x10
90x10
140x10
180x5

Leg Press:
360x10
540x10
630x10
720x10
*Drop set*
720x8+630x8+540x8+450x8+360x15

Squats:
135x5
185x5
205x3
225x5
265x5
295x5
Only prescribed reps today since I crushed leg press before

Front squats:
135x8
185x6
225x4

DB Lunges:
75x10
80x10

Took awhile since I was waiting on equipment. Need to go earlier or later on weekends. It wasn't packed at all near the end.
 
Holy smoke! What a workout!! Very strong #'s! Super jealous of the #'s and since I can't squat right now!! Lol
 
joh408 said:
Thanks Kat! Get that hip better!
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Thank you! I'm trying! Will be calling to get a massage next week to see it that will help work it out! :)
 
What-what?!?! GREAT leg day! Man, hit reading that makes me want to go in!!
 
Week 2

Chest Shoulders

Machine Chest Press
100x10
110x10
140x8
160x8
180x8

BB Bench
45x10
95x5
115x5
135x3
150x3
170x3
195x8
Had one or two left in the tank

Facepulls
30x15
40x15
50x15
55x10
60x10
70x8

OHP
45x10
65x5
85x5
95x3
115x5
120x5
Messed up my percentages. Should have looked closer. It was supposed to be 90x5 -> 105x5 -> 120xAMRAP. Oh well

Superset
Incline Hex Press // DB Hang and Swings
45x10//45x20
55x10//55x20
55x10//55x26
 
Uncut and Dymatize protein should be here tomorrow. Stimul8, White Flood and Fitmax should be here Friday. Shaping up to be a good week!
 
Really liking your new workout/set up!! Solid routine!! Way to kill it!! Exciting stuff with all of your new supps coming in too!!
 
love2liftkat said:
Really liking your new workout/set up!! Solid routine!! Way to kill it!! Exciting stuff with all of your new supps coming in too!!
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Thanks Kat! I hope this routine leads to some nice gains. If I feel like I'm just spinning my wheels then I'll switch it up. Can't wait to get my supps. Been using samples
 
International CHoulder day!

Nice workout today Joh!
 
joh408 said:
Update your log bro. Been waiting on nudez for like a week!
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Argh I know man! I'm gonna update it tonight. I've only had time to come on AM during bathroom study breaks, been hitting the books for waaaaaay to long this summer. Still been able to hit the gym, thankfully.

Keep killllllin it
 
pete8407 said:
Nice! Supplements at your door equals gainz:) What flavor of protein did you get?
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Trying out Cookies & Cream, Mint Chocolate and Mocha. I've had Optimum Mint Chocolate and Mocha so I'll see how Dymatize stacks up
 
joh408 said:
Trying out Cookies & Cream, Mint Chocolate and Mocha. I've had Optimum Mint Chocolate and Mocha so I'll see how Dymatize stacks up
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Yumm! Those sound good!! I hear their protein taste really good too! They are a sponsor for a bb friend of mine!
 
Week 2

Back

Meadows
50x10
75x10
85x10
95x10
Grip issues... Fck
105x5

SLDL
Bar x 10

Sumo Deadlifts
135x5
185x5
225x5
235x5
285x5
310x10

Partial Pulldowns
125x12
145x12
185x8
205x8
225x4
205x6+165x10+145x10

Pullovers
65x10x2
75x10
85x10

Back Extensions
25x20x2

Hammer HTS High Row Iso
70x10
100x8
120x6
60x15
70x12
 
Holy smoke! Awesome dead #'s and I love the dropset on the pulldowns! You killed it!!
 
love2liftkat said:
Holy smoke! Awesome dead #'s and I love the dropset on the pulldowns! You killed it!!
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Thanks Kat! I usually stop at 10 on 5s week for 5/3/1 so I had a few more in the tank. I don't like high rep deads haha. Just not for me. The drop set was rough. As I mentioned above I was having grip issues today for some reason so a lot of energy was going into holding onto the bar. Need new straps. Should have ordered them with the supps but I'll just go to the store and pick them up
 
Killer back session Joh! Very nice numbers!
 
joh408 said:
Thanks Kat! I usually stop at 10 on 5s week for 5/3/1 so I had a few more in the tank. I don't like high rep deads haha. Just not for me. The drop set was rough. As I mentioned above I was having grip issues today for some reason so a lot of energy was going into holding onto the bar. Need new straps. Should have ordered them with the supps but I'll just go to the store and pick them up
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Always good to push out those extra few reserves when you can! Ahhh I hate when my grip fails me! My forearms normally cramp up pretty bad on back days! I sadly rely on my straps a lot by that point! Lol
 
Solid deads homie. The others, too. I her you on the meadows row with grip. I have to use straps when I go over 100.
 
love2liftkat said:
Always good to push out those extra few reserves when you can! Ahhh I hate when my grip fails me! My forearms normally cramp up pretty bad on back days! I sadly rely on my straps a lot by that point! Lol
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Ya the intensity of dropsets kick my workouts up a notch. Love it. I don't have a problem using straps. I'm trying to get stronger and bigger so if I need straps to really hit the targeted muscle once my grip fails that's fine with me. If I do a PL competition grip will have to be worked on but at this point I'm exploring all types of training

RegisterJr said:
Solid deads homie. The others, too. I her you on the meadows row with grip. I have to use straps when I go over 100.
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Thanks man! Ya these damn tiny hands are no good for gripping the barbell at the thick part

pete8407 said:
Great back workout, 310 on deads is badass!
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Thanks Pete! Had way more in the tank but gotta trust the percentages
 
Hit 23 mph on the bike this morning for about half a mile flat ground. Cruising. Need to step up the intensity a bit. I've been trying to stay at over 20 mph for the ride to the gym. Keep the legs pumping
 
Week 2

Arms

Tricep Rope Pushdown
*Same pulley as last week*
Warmups
65x15x2

Superset 1
Tricep Rope Pushdowns // Bentover Tricep Rope Extensions
72.5x15//50x10
80x15//57.5x10
87.5x15//65x10
87.5x15//72.5x10

Triset 1
Pronated Tricep Kickbacks // Skull Crushers // CGBP
25x10//50x12//50x15
25x10//60x12//60x15
25x10//60x12//60x15

DB Hammer Curls
25x10x2

Triset 2
Seated DB Curls (palms up whole time, elbows against preacher pad, sitting reverse) // EZ Bar Preacher Curls // BB Reverse Curls
25x10//55x8//40x15
30x10//65x8//40x15
30x10//75x6//50x12

Dropset 1
EZ Bar Preacher Curls
65x6
55x5
45x8
35x12
25x20

Superset 2
BB Drag Curls // 21s
50x10//35
50x10//45
60x10//65

Superset 3
Dips // Hanging Leg Raises
BWx15//12
25x12//10
25x10//10

Superset 4
Standing Cable Crunches // DB Cross Body Curls
72.5x15//40x10
80x15//40x8
80x15//35x8
80x15//35x6
 
wasme said:
Dude crushed that arm workout ...supersets, trisets, dropsets.. dayum!
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Heck yeah you did!! Awesome job!! You're looking leaner and leaner every week!! Delts are popping like crazy and I'm so jealous!
 
Thanks y'all! Had extra time after I finished the plan I had laid out so I just added more and more
 
Hard decision for leg day today. It's a 3s week for 5/3/1 and I have moderate volume programmed for accessory. Do I go 2 caps uncut, or 1/2 stimul8, 2 scoops Fitmax or a scoop or 2 of White Flood Reborn? Uncut was badass yesterday for energy and focus at 2 caps. Stimul8 is supposed to kill it too. I love 2 scoops Fitmax for focus and energy and decent pumps. Didn't like the old White Flood but I've heard Reborn is great. Decisions...
 
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