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joh408's Longterm Quest for Fitness

Can't help with the stim decisions. Haven't tried a lot if that stuff yet.
 
Stimul8 might have to be my Saturday preworkout. Great energy but I'm sweating way too much for it to be a weekday thing. I bike to work in the morning after my lift and I can't be sweating through my shirt
 
joh408 said:
Stimul8 might have to be my Saturday preworkout. Great energy but I'm sweating way too much for it to be a weekday thing. I bike to work in the morning after my lift and I can't be sweating through my shirt
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Yeah, that probably wouldn't be a very good idea! Lol What sort of work do you do?
 
love2liftkat said:
Yeah, that probably wouldn't be a very good idea! Lol What sort of work do you do?
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Haha ya that'd be bad. I already feel like I'm sweating through it when I go in after a lift so this level of sweating wouldn't be good.

I'm an engineering intern at a Solar component company in San Jose. Just my summer job as I have one more year to finish up school.
 
Week 3
Moderate/Low Volume

Legs

Lying leg curls
105x10x2
125x10
130x10
150x10

Leg Press
Messing around as the rack was taken

Single leg
Sets of 10 up to 360

Partials + Full
360 to 540
Low for 10, high for 10, full for 10

Full
540x10x3
630x10x2
360x20

Squats
115x15
185x5
215x5
240x3
295x3
315x3
Percentages all messed up due to working in with a guy who wasn't using too much weight. Oh well. Bad day for squats

Leg extensions (1s pause at top)
90x15
105x15
150x10
170x10
190x10

Smith SLDL
115x10
185x10
255x5
185x10
115x10

Good Mornings
110x10x3

Calf Extensions on Leg Press Machine
20 straight + 20 out + 20 in
300
325
350x2

Weighted Crunch Machine
100x15
130x15
150x15
160x15

Hanging Leg Raises
10
8
7
 
Post workout meal of:

1 scoop Dymatize Whey with 2 spoonfuls of Greek yogurt and about 8oz milk

2 Pork buns from the Asian grocery store

3 slices of cream tuna on toast
 
Very cool!! Killer job on legs! That thing went on forever!
 
Bad day for squats? Are you kidding me? Did you see what you did BEFORE them?
Nice bro!
 
love2liftkat said:
Very cool!! Killer job on legs! That thing went on forever!
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Thanks Kat! Don't have anything to do on the weekends so I might as well stay a little longer in the gym.

You live in SC right? My roommate just moved there to be a reporter for WMBF in Myrtle Beach so I think I'm visiting sometime this year
 
RegisterJr said:
Bad day for squats? Are you kidding me? Did you see what you did BEFORE them?
Nice bro!
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Haha just didn't have the reps in the tank for them. The pre-exhaust really takes away from my strength but I hit prescribed reps so it wasn't too bad. Thanks man!
 
wasme said:
How's walking after all that... With Register on that one, sick leg day man.
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Thanks man! I'm struggling haha. Riding home from the gym took awhile. Gotta install a sliding glass door and fix a fence now. Feel like my legs are gonna give out haha
 
joh408 said:
Thanks Kat! Don't have anything to do on the weekends so I might as well stay a little longer in the gym. You live in SC right? My roommate just moved there to be a reporter for WMBF in Myrtle Beach so I think I'm visiting sometime this year
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I totally understand! That's how I feel on Fridays! I love training!!!
Yes, I do! That's awesome! Myrtle is about 2 1/2 hrs from me! I've never been there but I here is a nice beach with plenty to do! I am a beach bum- nothing fancy- just me and the ocean/sand! I love listening to the waves!! Lol Should be a blast to visit though! Where do you live now?
 
love2liftkat said:
I totally understand! That's how I feel on Fridays! I love training!!!
Yes, I do! That's awesome! Myrtle is about 2 1/2 hrs from me! I've never been there but I here is a nice beach with plenty to do! I am a beach bum- nothing fancy- just me and the ocean/sand! I love listening to the waves!! Lol Should be a blast to visit though! Where do you live now?
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It's nice to have nowhere to be so you can hit everything.

That's awesome. I love the beach and ocean. Grew up in San Jose. Moved to Colorado about 10 years ago and go to school in Boulder now. Living I'm San Jose this summer for work with family. All I've heard is the booze is cheap and the weather is nice. Sign me up haha
 
joh408 said:
It's nice to have nowhere to be so you can hit everything. That's awesome. I love the beach and ocean. Grew up in San Jose. Moved to Colorado about 10 years ago and go to school in Boulder now. All I've heard is the booze is cheap and the weather is nice. Sign me up haha
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Yes it is! Wow really? Pretty drastic change! I grew up in Arkansas so I've love being near the beach now! I don't know what it cost there but the weather is nice! Hahaha
 
wasme said:
Oh right, forgot you ride your bike from the gym right?
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Ya about 4 miles each way. Nice warm up and cool down rides. Although I've been pushing it on the way there trying to beat my best time
 
love2liftkat said:
Yes it is! Wow really? Pretty drastic change! I grew up in Arkansas so I've love being near the beach now! I don't know what it cost there but the weather is nice! Hahaha
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Ya it was a nice change up. Better schools. Lower cost of living. I really miss the beach tho so it's nice being out here for the summer even though I haven't gone yet. Need to soon! Maybe for the 4th!
 
joh408 said:
Ya it was a nice change up. Better schools. Lower cost of living. I really miss the beach tho so it's nice being out here for the summer even though I haven't gone yet. Need to soon! Maybe for the 4th!
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Yeah! I bet so! You definitely should! We are so bad about not planning a trip and time gets away from you!
 
Wow man that arm and leg workout were awesome. Great pics, you can definitely tell your putting on muscle, you look a lot bigger! I can't wait, I start my new job on the 7th and I'll be biking to work everyday! I have to drive it this week to see how long the ride is, I don't think it's as long as your ride to the gym but any extra bit of exercise is a good thing.
 
Workout read like Pete's, Wasme's and Register's - like a novel! Nice job brother!

FF Ignite at 1 scoop plus 1/2 scoop Stimul8 or 1 scoop Ignite plus 1 cap Uncut! These will launch you into lifting nirvana!
 
pete8407 said:
Wow man that arm and leg workout were awesome. Great pics, you can definitely tell your putting on muscle, you look a lot bigger! I can't wait, I start my new job on the 7th and I'll be biking to work everyday! I have to drive it this week to see how long the ride is, I don't think it's as long as your ride to the gym but any extra bit of exercise is a good thing.
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Biking is the tits! I've been doing fasted bimijg for my morning cardio and its pretty dope.
 
wasme said:
4 miles after that leg workout...ouch
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It's not too bad actually. A little slower and the end is pretty rough but as long as I stay loose I can make it home. Once I get home and make my food and sit down I'm usually done for the day haha

pete8407 said:
Wow man that arm and leg workout were awesome. Great pics, you can definitely tell your putting on muscle, you look a lot bigger! I can't wait, I start my new job on the 7th and I'll be biking to work everyday! I have to drive it this week to see how long the ride is, I don't think it's as long as your ride to the gym but any extra bit of exercise is a good thing.
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Thanks Pete! Definitely adding some nice size. I drove the route before I did it and mapped it out on google maps. Makes it easy. Once I did it once I knew exactly where to go. Shouldn't be too bad for you. I'm doing the gym ride in about 15 minutes. Full 6 miles to the light rail in a shade under 24. All this biking is definitely helping my cardio and work capacity

kenpoengineer said:
Workout read like Pete's, Wasme's and Register's - like a novel! Nice job brother!

FF Ignite at 1 scoop plus 1/2 scoop Stimul8 or 1 scoop Ignite plus 1 cap Uncut! These will launch you into lifting nirvana!
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Thanks Kenpo! I bought these preworkouts as I had ran out of my tub of Ignite2 or else I'd try those combos. I'll have to mix and match with what I got to find some nice pump combos and nice strength/energy combos. I'm thinking next Saturday a half scoop Stimul8 and 1 cap Uncut

EatMoar said:
Biking is the tits! I've been doing fasted bimijg for my morning cardio and its pretty dope.
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Ya buddy! It's real nice. Low impact. I think it's helping some leg growth too. I train fasted so it's 4 miles to the gym, train and then 2 miles to the light rail. Getting my fasted cardio in for sure
 
I'm going to be lifting fasted, having my post workout shake and or meal, getting ready for work then comes the ride. Do the only food I will have in me is my post shake/meal
 
pete8407 said:
I'm going to be lifting fasted, having my post workout shake and or meal, getting ready for work then comes the ride. Do the only food I will have in me is my post shake/meal
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Ya I can only train fasted now. If I eat I feel like I'm gonna throw up or I do throw up haha. Once I get to the office I have either a turkey wrap on a low carb tortilla or a scoop of protein with some Greek yogurt. Something to hold me over until lunch.
 
Week 3

Low/Moderate Volume

Chest

Hammer Iso Chest Press (weight each hand, flex at top)
60x12
70x12
80x10
85x10
90x10

BB Bench (5s week)
45x10
95x5
115x5
125x3
140x5
160x5
185x10

Machine Flies
90x12
110x12
130x12
150x12

Machine Rear Delts
70x12
90x20
100x15
110x12

OHP (3s week)
45x10
65x5
75x5
85x3
100x3
110x3
125x10

DB Leaning Side Lateral
20x15x3
 
Very nice chest wo!! Strong OHP!!
 
Strong push day Broh!

joh408 said:
Ya I can only train fasted now. If I eat I feel like I'm gonna throw up or I do throw up haha. Once I get to the office I have either a turkey wrap on a low carb tortilla or a scoop of protein with some Greek yogurt. Something to hold me over until lunch.
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I used to feel this way to, but I try not to lift completely fasted anymore. I only take in about 2-300 in shakes prior too, and I feel that I'm stronger and have more stamina because of this.
 
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Week 3

Back

DB Row
85x12
90x12
95x12
100x10x3

SLDL
Bar x 20

Sumo Deadlifts
145x5
185x5
225x3
245x3
285x3
330x3+2+2+1
Had to reset grip and get air so it wasn't one continuous set

Superset 1
Snatch Grip Deadlifts // Snatch Grip High Pulls
135x5//135x5 for 3 sets

Superset 2
Cable Low Row (neutral grip, wider than shoulder width) // DB Pullovers
160x10//70x10
180x8//70x10
200x6//70x7
 
Love all of the deads!! Great back too!
 
Leaning up nicely Joh, and keeping that strength I see.
 
wasme said:
Nice heavy db rows ... a lot of volume and intensity in that workout.
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Thanks man! DBs only go up to 100 so they were nice and slow.

EatMoar said:
2/10 would bang.
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Let's make that a 3 by the end of summer haha

RegisterJr said:
Leaning up nicely Joh, and keeping that strength I see.
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Thanks Thomas! Lowered my calories this week so we will see how my strength progresses. I'm confident in my abilities to hit prescribed reps and continue my progress but I'm not sure how fast it will be
 
Have to do a bunch of manual labor this weekend. Most likely just skipping arms this week. Will start follidrone on Saturday or Sunday when I get a chance to do legs. Dropping calories so I can go into a full cut for 6-7 weeks. Trim up before the fall bulking season. Excited to see how it goes
 
joh408 said:
Thanks man! DBs only go up to 100 so they were nice and slow.
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There is a way to set DB's on each other for rows... I'll try and remember to get a pic tomorrow.
 
Like this??

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Back looking great Joh. Nice work. Thanks for that video Kat. Will use that in the wimpy hotel gym.
 
kenpoengineer said:
Back looking great Joh. Nice work. Thanks for that video Kat. Will use that in the wimpy hotel gym.
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Perfect! Those gyms always stink and suck! Lol
 
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