joh408's training log

Came back from vacation and got a few days in. Nothing special lately. Am looking for a new gym tho for post holiday season. Couple that I wanna check out
 
Hit a full body workout this morning in about 30 minutes since I'm traveling this weekend. Will go again tomorrow with different rep schemes and use other variations

Squats

Work up to 315x5x3 beltless, sleeveless

Incline Bench

135x10
155x10
135x10x3

Machine rows
Sets of 20

Machine rear delts
Sets of 20
 
Nice work Justin. Welcome back.

See you in a month.
 
Back in the gym today for chest and shoulders

Bench (pinkies on rings):
45x15
135x10
155x10
165x10
185x10
185x8
185x6
165x8
165x8
165x6
135x10

Chest fly machine:
8 sets of 12, lower weight, chest up

Hammer Shoulder Press:
90x12x2
110x12
140x8
140x10
90x10

Machine shoulder raise:
50x20
60x20
70x15
70x15
70x12+1 negative+20-30 partials from the bottom

Wide grip lat pull down (focus on rear delts):
90x12
110x12
130x12
150x10

Machine rear delt row:
75 to failure
62.5 to failure
37.5 to failure x 3


Tried out MyProtein chips today since they were BOGO last week. Came out to about a dollar a piece. Sour cream and onion isn't too bad. Liked it more with some tzatziki. Might have to pack some for lunch
 
I can't remember if I've tried the chips. Chips are only ok to me, so a fake chip can't be too great. Make a protein French onion dip, then we can talk...
 
RegisterJr said:
I can't remember if I've tried the chips. Chips are only ok to me, so a fake chip can't be too great. Make a protein French onion dip, then we can talk...
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Ah I love chips and I've been looking for a snack with decent macros to go with lunch. They are made with rice flour so it leaves a gritty feeling in your mouth after, kinda like some gluten free chips. It was worth a shot, trying out cheese and jalapeño relish flavor today.
 
Let us know how it turns out.
 
RegisterJr said:
Let us know how it turns out.
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Cheese and jalapeño relish flavor was pretty good. Heavier on the cheese, not really spicy. The chips have solid flavoring but the texture is still off. Was good with the salsa chicken I had. Might try to use it as a breading
 
Using chips for breeding? I guess you do love them...
 
Had hockey tonight so no lifting. Reading Renaissance Diet again, think I'm gonna give it a go now that I have a pretty regular schedule. Need to lose about 20 lbs
 
Would you send that diet plan to me?
 
Got it. Thanks.
 
Squats

45x15
135x5
225x5
275x5
315x3
365x3
405x3
425x2 with a few grinders left in the tank

Superset: CAT squats // Snatch Grip Stiff Leg Deadlifts

365x3 // 135x10 for 5 sets
 
wasme said:
I downloaded that Diet as well.. good read? i havent looked it over yet
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Ya it's a good read. Pretty science based. Advocates for large amounts of carbs around the workout, high frequency of meals. Quick read too
 
wasme said:
So big on Peri workout nutrition... seems to be Meadows philosophy too..
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Ya a lot like meadows! Seems like during the day before the preworkout meal it'd be very low/no carb like John advocates

I did some spreadsheet calculating and between pre, during and post on heavy days I would be having around 300 out of 420 carbs in that 6 hour time span plus expected to have another 100-120 carbs for post-post. Seems excessive but their criteria for heavy days would have me begging for food
 
I haven't read it yet, but a pre meal isn't in my books. I've always had success eating well the night before, considering I get up so early.
 
joh408 said:
Ya a lot like meadows! Seems like during the day before the preworkout meal it'd be very low/no carb like John advocates

I did some spreadsheet calculating and between pre, during and post on heavy days I would be having around 300 out of 420 carbs in that 6 hour time span plus expected to have another 100-120 carbs for post-post. Seems excessive but their criteria for heavy days would have me begging for food
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Yeah it's a crap load of carbs. 40% intra/post is a lot lol Buy a bigass tub of Gatorade powder.
 
Ya I got an 8lb tub of maltodextrin to mix with bcaa eaas for workouts so I'm covered on the easy carb front for a bit
 
Got home late last night from a road trip and must have forgotten to lock my car. Gym bag was taken out of the back. Gonna suck to replace around holiday season
 
Wut?! That sucks. People suck.
 
RegisterJr said:
Wut?! That sucks. People suck.
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Ya it blows. Got a new belt from pioneer on the way now and all the other stuff besides shoes. Gonna have to wait and see if I can find a deal better than like $150 for some Romaleos. The Pendlays on MDUSA look almost exactly the same for $110 so I might get those instead
 
Shoes aren't a priority. At least you could fetch for the other stuff.
 
Bench work today

Work up to 185
10
9
6

Volume sets at 155

Incline up to 155 for 10
Volume sets at 135

Side laterals

Flys

Face pulls

Wide grip lat pulldowns
 
Yup^
 
Back

Lat Pullover
Work up to 135x10x3

Tbar row with pronated grip to belly button
Work up to 315x10 in plates, then back down

Conventional deadlifts
Work sets 325x3x6 1 minute rest

Close grip supinated lat pulldowns
Sets of 10
 
T-bar rows kill my chest, and we don't have the attachment for non-chest-supported. Nice work man.
 
Did legs last Wednesday, tried low bar and shoulders said no, tried high bar and knees weren't having it. Settled for a few machines and just did some high rep work.

Chest/shoulders today

Bench
185x10
225x2x2
185x10
185x7
Moved thumbs straight on the bar after the 225 sets and felt better

Incline fat bar bench
Worked up to 155x10 for 3 sets

Smith shoulder press
Work up to 135x10

Machine side laterals
Up to 90x12+30 partials

Machine chest fly
Sets of 12

Rear delt row
Sets of 10

Wide grip lat pulldowns
Sets of 12
 
Getting too old to squat man.
 
Hopping back on here. Just joined up at Backyard Barbell and I'm having Chandler Parsons program and coach me. Switching to low bar and conventional. Next 12 weeks filled with a bunch of specialty bars so that'll be an interesting experience
 
Welcome Justin.
 
Got a little bit of mess around work in today before the program starts Monday.

Flat bench up to 205x10

CGBP 2 sets of 10 at 155

Low bar practice up to 365x2

Cambered bar squat for 3 sets of 270x3
 
Day 1 week 1:

Worked up to a 465 single on 5s descent SSB squats

Few back off sets

And then some embarrassing SSB GMs at 155

Really need to work on upper back and core strength
 
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