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joh408's Longterm Quest for Fitness

wasme said:
I know it is early on still, but what do you think of Demolition vs the other MD program?
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Only 4 days in but I am liking it a lot. Based on week 1 and looking at the rest of the weeks I think I like it more than program 3. The set up has me sore and pumped every day but looking forward to the next session
 
joh408 said:
Only 4 days in but I am liking it a lot. Based on week 1 and looking at the rest of the weeks I think I like it more than program 3. The set up has me sore and pumped every day but looking forward to the next session
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Exactly what I think as well. Really enjoy it. I just started Week 4
 
wasme said:
I think it is superior to Reactive Pump.
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Even so, I think RP is worth a try Joh. Te next time I do it though I'm going to do as Wasme has suggested in the past: running it as a 6 week program.
 
RegisterJr said:
Even so, I think RP is worth a try Joh. Te next time I do it though I'm going to do as Wasme has suggested in the past: running it as a 6 week program.
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Oh in no way am I saying the program isn't worth doing. It is a great program and I enjoyed it and made some gains on it I think.
 
wasme said:
Oh in no way am I saying the program isn't worth doing. It is a great program and I enjoyed it and made some gains on it I think.
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My comment was more for Joh, because he hasn't tried it. I think P3 is the weakest link.
 
RegisterJr said:
My comment was more for Joh, because he hasn't tried it. I think P3 is the weakest link.
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Really? Program 3 is like an initiation. 12 weeks of learning new stuff. I really like it.

RP is great, and tough. I dont like the repetitiveness some of the days though.

MD is superior in my opinion to them both. (not a lot, but superior none the less).
 
wasme said:
Really? Program 3 is like an initiation. 12 weeks of learning new stuff. I really like it.

RP is great, and tough. I dont like the repetitiveness some of the days though.

MD is superior in my opinion to them both. (not a lot, but superior none the less).
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Well, I didn't adhere to any of the banded stuff during P3. My next run I may feel different.
 
I will definitely be giving reactive pump a shot. Probably program 3 with the bands too. Thanks for the rankings
 
Muscular Demolition
Day 1 Week 2
Legs

Lying Leg Curls (rest pause style)
80x10
100x10
120x10
140x10x2
130x10
130x10 -> 110x -> 110x20 Partials

Squats
45x10
135x10
175x6
195x6
209x6
+micro mini
231x6
286x6
-micro mini
+mini
319x6
Challenge set:
319x8
-mini
221x6
135x8
Need to get better at the challenge set. Maybe it was a little bit of apprehension to push it like that or something but I definitely had more in me. Legs were pumped beyond belief tho

Leg Press (feet high in the middle)
540x20
630x14+6
680x13+4+2+1
720x9+3+3+2+1+1+1
30s quad stretch in between all sets

DB Stiff Leg Deadlifts
100x10x4
 
wasme said:
Notice any discomfort while doing legs from the pin?

Solid session right there!
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It's just a dull soreness at the right glute but it wasn't anything major. Thinking about it tho, my squats were feeling a little off so that was probably it. Next time I'll plan pins more but I didn't wanna put 1cc into delts for first pin so I picked glutes.

Thanks man! I gotta edit the challenge set video but I'll post it in a minute
 
Squats for days Joh. Nice sesh today.
 
liftandswim said:
If challenge sets are anything like AMRAP sets on 5/3/1 (too lazy to look back) they're more mentally fatiguing than anything. At least for me
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Basically is. Challenge set today was top set (319) you just did for 6 for as many reps as you can, take off the chains and do it (don't have chains so I took off the bands and dropped it to 225) for as many as you can and then drop the weight again and do as many as you can. With 30 seconds in between sets
 
joh408 said:
Basically is. Challenge set today was top set (319) you just did for 6 for as many reps as you can, take off the chains and do it (don't have chains so I took off the bands and dropped it to 225) for as many as you can and then drop the weight again and do as many as you can. With 30 seconds in between sets
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Damn, sounds painful.
 
Killer leg session! Jeesh!
 
Strong leg work!! Always killing it!!
 
Muscular Demolition
Day 2 Week 2
Chest/Shoulders

Decline DB Bench (slight decline)
40x8
50x8
60x8
70x8
80x8
85x8

BB Bench Press
45x10
95x10
135x5
185x5
+reverse banded mini bands
Pause for a second on chest and explode up
205x5
225x4
205x5x2

BB Incline Bench
45x10
95x8
135x8x3
135x7

Partial Dips (from bottom position)
15
8

DB Bent Over Side Laterals
30x20x2
35x18

Over and Back Press
45x10
55x10
65x10

Cage Press (start from forehead)
45x10
95x5
105x5x3
Invalid Link Removed
115x3
 
Nice work Joh. Hmm... I haven't read the cage press instructions in a while and don't know when, or if, he's been changing up the starting height. Lol

His heavy chest days are staying to become a favorite.
 
Yep there are days when he wants you to start a little higher...

Great workout... I like that lead off of the slight declines
 
RegisterJr said:
Nice work Joh. Hmm... I haven't read the cage press instructions in a while and don't know when, or if, he's been changing up the starting height. Lol

His heavy chest days are staying to become a favorite.
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Haha ya he had it starting high today. Way easier to do but the heavier weight made it a great finisher

wasme said:
Yep there are days when he wants you to start a little higher...

Great workout... I like that lead off of the slight declines
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The slight declines were a good lead off but damn am I bad at them. The different motion throws me off pretty good. Gotta do better next time
 
Muscular Demolition
Day 3 Week 2
Back

One Arm BB Rows
25x8
50x8
75x8
85x8x4

Smith Rows
115x6
165x6
205x6x4

DB Pullovers
80x12x2
90x12
90x10

Dead hang
45x20-25s

Banded Hyperextensions
3 sets to failure
 
Those pullovers... Some days they just squeeze my lats o-so-good. 90 is heavy!
 
wasme said:
Ya 90 is heavy... i still sit at 60 on those and feel they fire up my lats and stretch like crazy.
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I could probably dial the weight back a little but I feel like I get a good stretch at the bottom and keep high tension. Did one arm BB rows with more of a focus on the muscle connection today. Might start lowering the weight to get that feeling on everything but there's still the satisfaction of going real heavy some days haha
 
joh408 said:
I could probably dial the weight back a little but I feel like I get a good stretch at the bottom and keep high tension. Did one arm BB rows with more of a focus on the muscle connection today. Might start lowering the weight to get that feeling on everything but there's still the satisfaction of going real heavy some days haha
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I was thinking the same thing on one arm rows yesterday.

75 is my sweet sweet spot for pullovers. If 90 works for you, then just stick with it.
 
Muscular Demolition
Day 4 Week 2
Chest/Shoulders Pump + Abs

Superset 1:
Wide Push Ups // Pec Minor Dips
15//20
15//20
15//18

Superset 2
Banded DB Press // Band Over and Backs
60x10 forgot it was a superset
60x10//10 x3
70x8//10

Superset 3
DB Flyes // Band Over and Backs
35x12//10 x4

DB Bent Over Raises
20x15x2
22.5x15x3

6 Ways
10x5
7.5x10x2
5x10


Banded Facepull
20
20
20

Elbow Supported Leg Raises
15x4

Pulldown Crunches
70x15
90x15x3
 
Very nice Joh.

I'm a little surprised to see the DB Flyes. Kinda thought he favored the machine on those.
 
joh408 said:
I could probably dial the weight back a little but I feel like I get a good stretch at the bottom and keep high tension. Did one arm BB rows with more of a focus on the muscle connection today. Might start lowering the weight to get that feeling on everything but there's still the satisfaction of going real heavy some days haha
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Haha yeah sometimes it just feel good moving heavy weight!
 
wasme said:
You would be correct. He does use DB Flyes in this program though. And then the next week he says he favors the machine.
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What you're saying, is, is that I know him before HE knows him.?
 
Muscular Demolition
Day 5 Week 2
Arms + Calves

Superset 1:
12 reps of V Bar Pushdowns
15 reps of Cable Curls (used the bent bar, flex hard at the top)

4 rounds

Superset 2:
12 reps of EZ Bar Reverse Curls
10 reps + 5 partials Cable Extensions

4 rounds

Superset 3:
10 reps of KB Lying Extensions
8 reps of EZ Bar Preacher Curls

4 rounds

Superset 4:
12 reps of Seated Calf Raises
Dorsiflexion Stretches

4 rounds
 
Looks like that one was painfully fun.
 
RegisterJr said:
Looks like that one was painfully fun.
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Pump was outrageous. Good pace to the workout and the pairing of exercises forced me to go lower weight but focus on the contraction. Unreal following the instructions to a t
 
Definitely looks like a killer pump!!
 
Muscular Demolition
Day 1 Week 3
Legs

Seated Leg Curls
30s rest (short on time)
90x10
110x10
130x10x4
130x10 1.25 reps

Superset 1:
Leg Extensions (flex 1s at top) // Hack Squat (no lockout)
130x10 // 270x10
150x10 // 270x12
170x10 // 270x9+3+2
190x10 // 270x8+4+3+1

10s quad stretch after every set

Squats
30s rest (running out of time)
135x3
225x3
275x6x4

Bb Stiff Leg DL
135x20
 
No better way to kill the legs than short rests.

Those 1.25 curls were a great start.
 
Thanks y'all.

Different rest periods and rep schemes have their place in every routine. Always good to change it up
 
Muscular Demolition
Day 2 Week 3
Chest/Shoulders

Incline Press
110x8
140x8
180x8x3

Chain BB Bench
+chains
45x5
95x5
135x5
175x5x5

BB Decline Bench (no lockout)
95x15
115x15
135x15

Partial Dips (out of bottom halfway up)
16
12

DB Bentover Side Laterals (full motion)
30x15x3

Banded Spidercrawls
45 seconds x 3

DB Front Raises
15x12x3
 
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