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joh408's Longterm Quest for Fitness

I definitely think you were shooting for every exercise! Killer job!!!
 
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Kroc Rows
100x34R/37L
100x26R/24L

BB Rows
135x15x2
185x10x2
165x10x3
155x10 (3010 tempo)
135x10 (3010 tempo)

Snatch Grip 2" Defecit Deadifts
135x10
185x5
225x5
275x3

Snatch Grip High Pulls
135x6
135x8
135x6

Partial Lat Pulldowns (wide grip)
185x6
Holy sht lats are smoked
200x6
215x6
230x6
245x5

Lat Pulldowns (underhanded shoulder width)
185x6
195x6
200x6
210x5

Seated Cable Row (neutral grip shoulder width)
105x10
150x10
165x9
 
Pounding those Krocs out. Are those strapless?
 
joh408 said:
No. Wanted to see how many I could get since Sean did 50. Died off pretty quick after 30
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Ha. I saw that. Sean's a friggin beast.

Hmm. Imma take a shot at it tomorrow. :)
 
Muscular Demolition
Day 1 Week 1
Legs

Lying Leg Curls
50x10
70x10
90x10
110x8
130x8
150x8x3
6 partials on last set

Squats
45x10
135x10
176x6
198x6
209x6
Reverse Banded
+micro mini
231x6
275x6
-micro mini
+ mini
308x6
-mini
+monster mini
352x6

Leg Press (8 high and wide toes at 10 and 2, 8 middle narrow)
360
540
590
630

Quad stretches in between leg press sets

Plate step up
25x12
45x12x2

Smith Stiff Leg Deadlift
110x12x3
 
That looks like a fun lifting day. I still can't wait to eventually get the eliteFTS bands.
 
RegisterJr said:
That looks like a fun lifting day. I still can't wait to eventually get the eliteFTS bands.
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Was pretty damn good. The elitefts bands were a great purchase since they have the calibration tables online. Lots of options to mess around with
 
joh408 said:
Was pretty damn good. The elitefts bands were a great purchase since they have the calibration tables online. Lots of options to mess around with
Click to expand...

I need to print them off. Those bands are the best purchase I have ever made (for an accessory)
 
Killin it Joh!! Another great meadows routine eh?! Good choice!!
 
wasme said:
I need to print them off. Those bands are the best purchase I have ever made (for an accessory)
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Had it up on my phone. Should print it out and put it in my bag. Gotta measure my squats to get exact lengths but approximating it puts it within 10lbs or so
 
Muscular Demolition
Day 2 Week 1
Chest/Shoulders

Incline DB Press (slight incline)
45x8
55x8
65x8
75x8
85x5

Incline BP (explosive)
95x5
115x5
135x5
145x5x5

Smith Decline Bench (slight)
95x20
115x13
125x10
135x6+115x6+95x13

Flat DB Flyes
30x14
25x20

DB Bent Over Side Lateral Partials
45x30x2
45x28

Seated DB Side Laterals (strict)
15x10x2
10x10

Cage Press (5 explosive reps, last rep do 4 reverse shrugs at top)
65
75
85
95
 
Great wo! How did you like those cage press with the rev shrugs?
 
joh408 said:
They were tough! Liked them a lot tho. Great finisher
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I wanted to try them the other day, but being stuck on the smith I couldn't. Limited rom there. :(
 
Blood work results:
Invalid Link Removed

Worked out at 8:30am the day before and consumed 196g protein. Fasting for roughly 10 hours. Test taken around 9am. Any issues y'all see?

I know BUN and creatinine levels were high but I've read that's common with lifting and high protein diets. Ratio is 19 which is at the high end of normal. eGFR is normal which is indicative of normal kidney function if I'm reading this stuff right.

RBC and hematocrit are at high end of normal so that's something I have to watch and possibly think about donating on cycle
 
Blood work looks pretty good! Sounds like you have a plan for your RBC and hematocrit - which is a good thing! Good luck man.
 
Muscular Demolition
Day 3 Week 1
Back

Meadows rows
25x8
50x8
+strap, they greased up the damn barbell because they were sticking on both rotation and sliding the plates on
75x8
100x8
125x8x4

DB Deadstop rows
100x8
110x8
120x8x2

DB Pullovers
70x12x2
80x9

Hammer Strength Shrugs (hold top for 3s each rep)
180x8 with hold+7 no hold
180x7 with hold+8 no hold

Stretchers
75x8
120x8
135x6
 
wasme said:
Great back session right there!


LOL @ Thomas and the reaper
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Ya it was pretty rough near the end but the set workout plan just seems to dial in that pump for me

Thomas just knows how to reassure someone haha
 
joh408 said:
Ya it was pretty rough near the end but the set workout plan just seems to dial in that pump for me

Thomas just knows how to reassure someone haha
Click to expand...

How's the demo layout?

Legs
Chest/Sh
Back
Ch/Sh
Arms

Again?
 
Muscular Demolition
Day 4 Week 1
Chest/Shoulder Pumping Day

Machine Press
30s rest
80x10
100x10
120x10
140x10
160x10
180x10
200x10
200x6+190x4
190x10

Pec Minor Dips
3 sets to failure
Didn't count

Superset 1:
DB Twist Press // band over and back
60x10x2//10x2
70x9//10

Superset 2:
red mini band:
Doubled band spidercrawls // banded facepulls
6//20
5//20
4//20
 
Read the workout wrong. Need to do heavy side laterals when I get home
 
Strong chest numbers Joh. Especially with the 30s rests.
 
joh408 said:
Thanks man. My chest was still a little sore from Wednesdays session so it was tough
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I've not had a good machine press session in a while. At least it's a warmup, I guess.

I have my pump day tomorrow. Looking forward to it.
 
joh408 said:
Ya I got 2nd in the follidrone transformation contest and he offered up a bottle



Ya extremely nice! Thanks Kat!
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Who got first?

Is Kenpo a Folli rep?
 
joh408 said:
TheMovement grabbed first by like 10 votes haha. And no he sent it out of his personal stash
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Wow man. Mark is an awesome guy.
 
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