joh408's Longterm Quest for Fitness

Ya that was just the starting outline. Not sure if I can handle that many carbs around workout but I'm gonna try it. Thanks for the input guys
 
Back

Sumo deadlifts
135x5
225x5
275x3
+belt
365x5
405x3
465x1
525x1
+straps
565x0
Felt a strain in my calf on this and decided to call it

Conventional deadlifts
315x3x5

Straight Arm Pulldowns
47.5x10
55x10
62.5x10x4

Seated Cable Rows (narrow, neutral grip)
135x10
150x10
165x10
180x10

Chest Supported Iso Row (thumbless grip)
80x10
90x10
100x10x2

Single Arm Side Lat Pulldown
45x10
70x10
80x10x2

Rack Pulls
405x3
455x1
Back was already smoked, not the best reps here
405x3
 
I can't wait to pop the 5 on deads... Nice man.
 
RegisterJr said:
I can't wait to pop the 5 on deads... Nice man.
Click to expand...

You'll get there soon man! I hadn't really done singles until this program so the rep work really helped me build up my strength

wasme said:
Really though... those sumos are HEAAAVVY
Click to expand...

Haha thanks man. I wanna break 600 by summer. Lofty goal but we will see how it goes

Sean1332 said:
Sucks man. I know how that feels. Good pulling still.
Click to expand...

Ya it was just a strange feeling and I knew to shut it down. Didn't bother me too much until the walk home
 
Chest/Shoulders/Arms

OHP
45x15
65x5
85x5
95x3
135x5
145x3
160x3
170x3
180x2

Neck Press
95x10
135x10x5

Cable Side Lateral
15x12x3
10x19R
10x17L

Leverage Shoulder Press
90x10
140x10
180x10x2

Machine Flyes
90x12
110x12
130x12

Machine Rear Delts
70x10
90x10x3

Chest Press
130x10
150x10x3

Triset 1:
EZ Bar Curls // French Press // Reverse EZ Bar Curls
60x10//60x20//60x5 x4
 
That OHP is big boy status.
 
Ok, I'm just gonna have to unsubscribe to this thread...your #'s are just RIDONCULOUS!!!
 
love2liftkat said:
Ok, I'm just gonna have to unsubscribe to this thread...your #'s are just RIDONCULOUS!!!
Click to expand...

Haha Kat your workouts kill mine! Unreal progress over there

wasme said:
LMAO... your funny Kat. I lady I work with says 'ridonculous' all the time.. you are officially the only other person i have heard say that..(errr I mean read)
Click to expand...

Haha haven't heard that in awhile either
 
Legs

High Bar Squats
45x10
135x5
205x5
245x3
295x3
330x3
370x8
Video unfortunately blurry:
Invalid Link Removed
315x5x3

Front Squats
225x8x3

Low Bar Squats
225x5x3

Kneeling Leg Curl
70x12
80x12
90x12
100x10+20 partials

Leg Extensions (flex at top)
155x10
175x10
195x10
 
joh408 said:
Legs

High Bar Squats
45x10
135x5
205x5
245x3
295x3
330x3
370x8
Video unfortunately blurry:
Invalid Link Removed
315x5x3
Click to expand...

Super fast squats man. Damn, jealous.

What you got on the ole knees?
 
RegisterJr said:
Super fast squats man. Damn, jealous.

What you got on the ole knees?
Click to expand...

Thanks man. Got in a good groove for squats. Gonna up the frequency of squats to hopefully dial in form


EliteFTS knee sleeves. Got them for Christmas to keep the knees warm and hopefully prevent some injuries. So far so good on that front. They are a lot cheaper than Rhebands and SBDs but I don't think they are competition legal. I'm not too worried about that since I'm not gonna compete until I figure out where I'm moving for work.
 
Knee sleeves have made a huge difference for me. Got a pair of Rehband sleeves back in the fall.

Excellent lifts Justin
 
Chest/Shoulders

Bench
45x10
Paused:
95x5
115x5
145x5
175x3
195x3
TnG:
225x7

DB Flyes
30x10x3

Facepulls
55x12
62.5x12
70x12x2

Six Ways
10x10x3

Incline Neck Press
95x10
115x10x3
 
Strong benching Justin.
 
joh408 said:
Thanks Thomas! I think I had one more in the tank on 225 but didn't have a spotter
Click to expand...

I feel that way on most of my AMRAP benches too. It's prob not that bad leaving one in the tank.
 
Back

Sumo Deadlifts
135x5
185x5
225x5
275x3
365x3
405x3
450x5
Invalid Link Removed

Conventional Deadlifts
315x5x3

SGDL
225x5x3

Hammer Iso Row
Wide Neutral Grip
70x10
80x10
90x10
100x10
Dropset:
100x12
90x9
80x7
70x7
45x8

Partial Lat Pulldowns
165x6
180x6
195x6
210x6
225x6

Single Arm Side Lat Pulldowns
45x10
55x10
65x10
70x10
80x10
 
Nice routine today Justin. Easy lookin sumos too
 
joh408 said:
Thanks man. I like having the three variations of deadlifts in there. Need to add more rows tho. Maybe I'll add a second back day or something
Click to expand...

I didn't have enough rowing time so I split up lower and upper back.

How do you like the snatch grip?
 
RegisterJr said:
I didn't have enough rowing time so I split up lower and upper back.

How do you like the snatch grip?
Click to expand...

Ya might do that.

I like it a lot. Smokes my upper back. Hard to hold on to even with straps. I have to go pretty wide to get the bar in my hip crease since I have longer arms
 
joh408 said:
Haha Kat your workouts kill mine! Unreal progress over there Haha haven't heard that in awhile either
Click to expand...

You're so sweet! Thank you but you really do amaze me every time I come in here!! You make it look so effortless!!
 
love2liftkat said:
You're so sweet! Thank you but you really do amaze me every time I come in here!! You make it look so effortless!!
Click to expand...

That's because he's really only using bumpers.

:D
 
liftandswim said:
Those looked TOO easy. Awesome
Click to expand...

Thanks man! They weren't where I wanted them so I shut it down

wasme said:
Nice shirt Justin!
Click to expand...

Haha almost outgrowing it

atanocc said:
Looked easy man.
Click to expand...

Thanks man!

love2liftkat said:
You're so sweet! Thank you but you really do amaze me every time I come in here!! You make it look so effortless!!
Click to expand...

Thanks Kat! I just try to make solid jumps if I go for a PR that I am confident in

RegisterJr said:
That's because he's really only using bumpers.

:D
Click to expand...

Haha they aren't any fake plates there. No bouncing either

wasme said:
lmao.. :slap:
Click to expand...

Quit encouraging him haha
 
Damn...
 
Chest/Shoulders

OHP
45x15
75x5
95x5
115x3
135x3
145x3
165x7

Neck Press
45x15
135x10x3
135x15

Machine Rear Delt
80x12
90x12
105x12x2

Machine Flyes
105x15
120x15
150x12 messed up and skipped 135
135x15

Six Ways
10x10x3

Football Bar Hex Press (neutral close grip pushing towards the center, didn't feel like it was as effective but it still hit the center of my chest)
75x15
85x15x2
 
Check out this guys OHP. Strong Justin.
 
Legs

Squats
45x10
135x5
185x5
225x3
275x5
315x5
350x10 couple high on these. Gotta dial in depth. Don't know why it's been a problem lately
Invalid Link Removed
315x5
275x5x3

Good Mornings
135x8x4

Leg Extensions
140x10
160x10
170x10x2

Single Leg Kneeling Leg Curls
70x10x2
80x10
90x10

Cybex Glute Machine
110x15
130x15
150x15
 
joh408 said:
Thanks man! Videoing sets has me more accountable on depth, at least on squats. Need to keep it up. I buried a couple but I need to hit them all
Click to expand...

As fast as you are, I think you have a lot deeper a squat in you and probably wouldn't loss much, if any, momentum.
 
You must log in or register to reply here.
Back
Top