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johnny123
11-11-2002, 01:25 PM
im giving the journal another go.

i moved from NY to San Diego, CA about 2 months ago, my head is finally clearing so i think i can organize a little better now.

weight :180.0
height: 5'9.5
BF: ~15%

some current measuments:
(all flexed and cold)

chest: 44"
arms: 15"
quads: 24"

my split is:

M: chest/tris
W: back/bis
TH: legs
F: shoulders/traps

i do cardio 2-4x a week, usually 20-30 min of treadmill or elliptical.

my usual total calories is 1900-2200, but usually around 2000. on sat and sunday, usually more like 2800-3500.

ive been as high as 210, and as low as 167 (like 3 years ago)

my whole family is pretty heavy, my brother for example is 5'8 and 275. he wrestles heavyweight, so i guess it works for him.
i think im naturally supposed to be around the low 190's, because if i ate how much i wanted to thats what id be. (not meaning "bad" food, but the amount.

before i moved i was around 173, and i liked the way i looked and felt, but id like to get around 170, and keep my strength.

i take vitamins, whey, creatine, and taking a NYC stack again after a 3 month layoff, which im sure i wont take for an exceeding long time.

on with the journal!

johnny123
11-11-2002, 01:28 PM
monday:

chest

flat BB bench 12 reps warmup

2 sets DB bench
5-7 reps each.
95x5 80x7

2 sets hammer strength incline

2 sets of dips

tris

3 sets of close grip bench
3 sets of cable pushdowns

20 min treadmill

johnny123
11-11-2002, 01:30 PM
heres my most current pics @ 177lbs

http://wannabebigforums.com/showthread.php?threadid=21514

GeneticallyGifted
11-11-2002, 01:47 PM
Man, I wish I could make that move. I love San Diego,CA. How are you liking it, why did you make that move for NY??

GG

johnny123
11-11-2002, 01:55 PM
i just needed a change, i couldnt take another NY winter. a few friends moved out here a few months earlier. plus, i wanted to be closer to LA, but now that im here i dont want to make the trips to LA for auditions and whatnot. but ive been getting some calls for work here, so well see. i miss NY sometimes, but i dont admit it!

johnny123
11-12-2002, 10:55 AM
11-12

abs

cardio- 25 min. walk w/ incline, jog, sprint.

weight: 177 lbs

lost 3 lbs water weight, so im pretty much what i usually am weight wise. 170 here i come!

johnny123
11-13-2002, 12:32 PM
11-13

back

deadlifts

135 x 12 (regular)
225x 5 (sumo)
245x 3 (regular)

my PB was 255 x 5 when i weighed alot more, so im happy i can even do this much at this bodyweight. i think i may start to use straps, because i know my grip gives out before my back does.

3 sets of chin-type movements 12/8/6 reps
3 sets of rows 12/7/5 reps

biceps

2 sets of BB curls 12/5 reps
2 sets of hammer strength preachers 9/4 reps
1 set of hammmer curls 8 reps
1 set of DB curls 6 reps

weight: 176.5

job prospects: none
acting gig prospects: a few

johnny123
11-14-2002, 11:17 AM
11-14

legs

squats: 135x 12 225 x 5
lunges 30lb DBs x 8
hamstring curls 10/7 reps
calves 10/6 reps
leg press 300lbs x 8

kind of a short workout today, my right knee feels like its giving out, so i quit while i was ahead, i guess.

weight: 175.5 im thinking anything below this will be lost fat for the most part.

still taking in ~2000 cals.

acting gigs: student film audition

johnny123
11-15-2002, 11:03 AM
11-15

shoulders/traps/cardio

seated DB OH press: 60x5 50x7
standing overhead BB press: 105x 3 85x5
side DB raises 20 x 10

shrugs: 80x10 90x8
hammer strength machine: 225x6
BB trap raises 55x10

cardio: 20 min treadmill

johnny123
11-16-2002, 09:59 AM
wow this time of year in NY i would surely not be be BOOGIEBOARDING in 80 degree weather. and tomorrow 84 degrees?

someone was on to something when they said "go west, young man."

jiacstrap
11-16-2002, 03:07 PM
Originally posted by johnny123
wow this time of year in NY i would surely not be be BOOGIEBOARDING in 80 degree weather. and tomorrow 84 degrees?

someone was on to something when they said "go west, young man."

lol, I know what you mean. I live in south jersey.

johnny123
11-16-2002, 04:19 PM
i was born in north jersey, and worked in bergen county before i moved. ill be back around xmas to freeze my arse off.

johnny123
11-18-2002, 11:07 AM
11-18

chest

DB flat press: 90x6 80x7
BB flat press: 205x 3 135x 10
hammer incline press 240x 3 190x 7

2 sets of dips
1 set of cable crossovers

tris

3 sets of close grip bench 135x 7 115x 10 105x 12
3 sets of cable pushdowns

johnny123
11-19-2002, 11:06 AM
11-19

cardio: 25 min

johnny123
11-20-2002, 11:41 AM
11-20

back

deadlifts 135x12 275x1 245x 3 225 x 1
chins 8/6
lat pulldown x 10
rows: cable, hammer stregnth, DB one arm rows 80x5

biceps

6 sets, BB curl, DB curl, hammer stregnth preacher curls all between 3-12 reps

first time everusing straps, didnt really need them today, but i wanted to try them out

275x1 on DL is my PB. whooopie!

johnny123
11-21-2002, 11:10 AM
11-21

legs

squat 135x 10 hack squat 205 x 5
leg pressx1
leg extx2
leg curlsx2
calf raisesx2

im going to have to split up deads and legs with at least a day between, because i just couldnt hack it today.

Mik
11-21-2002, 11:16 AM
Congrats on the deads PR!

johnny123
11-22-2002, 10:45 AM
11-22

shoulders/traps

DB OH seated press: 60x7 50x6 35x 10
standing BB OH press 85x10
2 sets of lat raises 12/7
machine OH press: 1x12
DB shrugs: 80x12 100x5 (could have used the straps here!)
trap BB raises 1x10

im happy with my OH DB press, i think i may have done 70's when i was closer to 200 lbs, so i think its a good weight considering im much lighter now.

weight: 175.5

UFC tonight! yeeehaw!

johnny123
11-25-2002, 11:50 AM
11-24

cardio: 25 min jog (on the beach!)

11-25

chest

DB flat bench 95x5 80x7 70x7
hammer st. incline 210x4 180x5
dips: 10/8

tris

2 sets of close grip bench 10/6
4 sets of cables 12/8/6/5

johnny123
11-26-2002, 10:56 AM
11-26

cardio: treadmill 25 min.

johnny123
11-27-2002, 11:00 AM
11-27

back

deadlifts: 135x10 245x4 225x2 205x5
chins 10/7/5
rows 15/8/5

bis

bb curls 10/5
DB curls 8/6/4
preacher curls 10/4

johnny123
11-29-2002, 12:31 PM
11-29

legs

squat 135x12 205x5 I just started squatting not using the smith machine. ive been using it for the last 6 months, but im going to go back to regular squats

leg press 300x10

leg curls 10/6
leg ext 1x12
calf raises 15/8
lunges 1x8

johnny123
11-30-2002, 11:32 AM
11-30

shoulders/traps

DB OH presses: 60x8 50x7 40x8 30x12
BB standing OH press 85x5
lat raises: 12/7
machine OH seated press 1x10

DB shrugs: 90x8 80x7 75x10
BB trap raises 1x8

im glad to see im progessing with the OH DB presses, maybe ill move on to 65's soon

johnny123
12-02-2002, 10:57 AM
12-2

chest

DB bench press: 95x5 80x8
hammer str. incline press: 240x3 190x6
BB flat bench 185x4
dips: 12/7
cable cross overs 1x8

tris

3 sets close grip bench 5/8/10 reps
3 sets cables 12/8/5

i think saturdays shoulder workout affected todays. still was fatigued a bit.

johnny123
12-02-2002, 08:04 PM
12-2

cardio: 20 min treadmill

johnny123
12-03-2002, 10:47 AM
cardio: 25 min elliptical

abs

johnny123
12-04-2002, 11:38 AM
12-4

back/bis

deadlifts 135x10 235x2 135x10 (bad bad workout)
chins 10/6/5
rows 12/8/7

bis: 2x BB curls 4x hammer str. preachers


crappy workout, taking a week of around xmas when i go back to NY. i think i need it.

johnny123
12-09-2002, 10:43 AM
12-9

chest/tris

flat BB becch 135x12 205x4 185x5 135x8
hammer str. incline 190x8 210x6
dips 12/6 reps
cable crossovers 1x12

tris

close grip bench 2x5
4 sets of cables

weight 175.0


took a few days off because of my back. did BB press because i didnt want to lift any dumbells off the rack. i get alot more out of DB press, but im just happy to be feeling better.

johnny123
12-10-2002, 12:21 PM
12-10

cardio 25 min elliptical

weight: 173!

this is the lowest weight been since i moved to San Diego. hell yeah!

johnny123
12-11-2002, 12:48 PM
12-11

back/bis

chins 12/7/5/3
rows 12/10/5/5

i already miss the deadlifts

bis BB curl 1x10
hammer DB curl 1x6
hammer str. preacher curl 1x10 1x5
nautilus curl 1x8

johnny123
12-12-2002, 02:47 PM
12-12

legs

skipped legs last week because i needed to take some days off because of my back. was going to skip them again this week, but i was feeling rebellious.

squats : 135x12 205x6 135x 10
legs press 1x10
hamstring curls 1x 12 1x6
leg ext 1x12
calf raises: 1x15 1x10
DB lunges 1x7

johnny123
12-13-2002, 01:09 PM
12-13

shouders/traps

1x12 machine warmup
DB OH press: 60x7 50x7
arnold press 40x8
side raises 20x10

shrugs: 75x12 85x12 90x10 100x7
trap BB raises 70x8

cardio: elliptical 20 min

weight: 172.5 (lowest weight since about july)

johnny123
12-16-2002, 12:12 PM
12-16

chest/tris

flat DB bench : 100x0 60x10 90x4 80x7
hammer str incline 210x4 190x8
dips 10/7 reps

tris: 2 sets of close grip bench 6/10
4 sets of cables

felt like a rebel and went for the 100s. almost got a rep, but crapped out. last time i did 100's i was weighing in the 190s, so being like 173 and ALMOST doing it, well i think im doing well. it did however, throw my whole workout off.

Vegasbound03
12-16-2002, 02:14 PM
Nice Journal man! You seem to be about the same as me in the streanth dept. I just started a journal today, so come check it out sometime!

johnny123
12-16-2002, 02:15 PM
i will thanks!

johnny123
12-17-2002, 01:11 PM
cardio: 25 min elliptical

johnny123
12-18-2002, 12:36 PM
12-18

back/bis

chins 12/8/5
lat pulldown 1x10 1x6
seated cable row 1x10
hammer str row 1x10 1x7
t-bar row: 1x5
(still no deadlifts..wahhh)

biceps

BB curl 1x12 1x5
hammer str preacher 1x6 1x8
hammer DB curls 1x8
DB curls 1x 5

johnny123
12-19-2002, 11:29 AM
12-19

legs

squat 135x10 205x8 225x4
leg press 1x8
hamstring curls 1x10 1x8
leg ext 1x12
calf raises 1x12 1x6
DB lunges 1x7

johnny123
12-20-2002, 12:37 PM
12-20

shoulder/traps

warmup-machine press 1x12
DB seated OH press: 60x7 55x5 40x10
side DB raises 1x10
standing BB press 1x8
machine press 1x8
shrugs: 80x12 90x10 100x5
BB trap raises 1x10

cardio: 20 min elliptical

weight: 172.0 (lowest ive been since july 2001)

johnny123
12-30-2002, 12:47 PM
12-30

back/bis

chins 10/6
lat pulldown 8/5
cable row 1x12
hammer str row 1x7
t-bar row 1x6
hammer str high row 1x8

bis

bb curl 12/4
hammer str curl 2/4
hammer curl 1x6
DB curl 1x6

weight: 177.5

johnny123
12-31-2002, 12:21 PM
cardio: 30 min jog/15 min walk (at the beach!)

johnny123
01-01-2003, 12:14 PM
1-1

chest

DB flat bench: 65x10 90x5
DB incline: 50x10
hammer str incline 190x3 100x8
flat BB bench 135x10
dips 1x10 1x7
cable crossovers 1x12

tris: close grip bench 135x5
4 sets of cables

johnny123
01-02-2003, 11:24 AM
1-2

legs

squat 135x12 225x4 205x5 135x8
hamstring curl 1x12 1x8
calf raises 1x5 1x12
lunges 1x6

crunches/weighted crunches/leg lifts

Budiak
01-02-2003, 08:06 PM
15 minute walk at the beach? AT THE BEACH??

Go to hell, Johnny.

johnny123
01-02-2003, 11:41 PM
i put in 29 years in the east coast. i dessssserve it!

johnny123
01-03-2003, 12:24 PM
1-3

shoulders/traps

machine DB style press (hard to explain, but a cool machine) 1x12
OH seated DB press: 65x1 55x5 40x8
arnold press 30x10
side DB raises 1x8
machine press 1x12
DB shrugs: 80x12 90x10 100x2 (lost grip)
BB shrugs: 225x4 135x10
upright BB row 1x8

cardio: 20 min elliptical

johnny123
01-05-2003, 12:35 PM
cardio: krav maga class - 60 min

note to self: you are very out of shape!

johnny123
01-06-2003, 11:56 AM
12-6

back/bis

chins 10/8
lat pulldown 10/6
cable row 1x12
t-bar row 5/6
deadlifts 135x12 185x5

first time doing deads in about a month, after my injury i wanted to back off of them for a bit, since this is how i reinjured myself in the first place. felt good, taking it slow and get past the 275 mark.

bis

BB curl 10/4
hammer preacher curl 8/3
hammer curl 1x10
db curl 1x 6

johnny123
01-06-2003, 12:06 PM
heres a pic from today @ 176.5

Budiak
01-07-2003, 10:08 AM
You've put on a few pounds. You look more healthy. Health sucks, though, and in Hollywood it certainly means jack ****.

Shred that **** up, negro!


BTW I am being sent contracts to option a script I am to write, and they may purchase the short on which it will be based. W00t!

johnny123
01-07-2003, 11:26 AM
thanks for the input!

budiak, sell your soul to the devil! throw integrity by the wayside! and do it up!

Budiak
01-07-2003, 11:29 AM
You're damn right I will. I need my Marcielago!

johnny123
01-08-2003, 03:07 PM
1-8

chest/tris

flat BB bench 135x12
flat DB bench 90x5 70x8
incline DB 60x6
hammer str incline 150x8
dips 1x10
cable crossovers 1x15

tris

close grip bench 1x5
behind the head DB press 1x6
cables 1x6/10/12

weight 174.0

johnny123
01-09-2003, 10:34 AM
1-9

legs

squat 135x10 205x7 235x4 135x8
hamstring curls 1x10 1x8
calf raises 1x 10 1x7
lunges 1x6

johnny123
01-10-2003, 10:05 AM
1-10

shoulders/traps

machine rotary shoulder press 1x12
OH DB press 60x5 55x5 40x6(arnold press) 30x10
side DB raises 1x8

traps: DB shrugs 80x12 90x10
hammer str machine shrugs: 190x10 240x6
BB trap raises 1x7

cardio: elliptical 20 min

johnny123
01-13-2003, 06:14 PM
1-13

back

deads: 135x10 225x4 185x6
chins 10/8/7
rows 12/8/6

biceps

2 sets hammer str preachers 10/5
2 sets of BB curls 3/5
hammer curls 1x7
DB curls 1x6

johnny123
01-14-2003, 05:57 PM
1-14

chest

flat DB press 60x10 90x6 75x7
incline DB press 55x8 45x8
dips 12/7
flat BB bench 135x12

tris

close grip bench 1x5
cables 4 sets

johnny123
05-19-2003, 09:06 AM
instead of clogging up the board with another journal. alos i can see how far (or not so far) ive come. i need to keep a journal to keep me in check at work. because up until last week, ive been eating out too much. i was up to 184 lbs. this is not the end of the world. but i just think its a little high juding from the mirror.

i have gone up in some lifts

deadlift 315x1
i was working with 90's DB press, now 95lbs
shoulder DB OH press was 60, now 65s.

my squats are about the same or even lower, and im going deeper and very concerned on form.

my diet will not be very conventional as far as bodybuilding is concered, but im working on lowering overall calls, and just eating what i have available at work.

my current weight is 181.5


im going to vegas for work, (and seeing the UFC while im there) so i like to be able to fit into my clothes and actually need a belt.

im converting back from Krav Maga back to Jeet Kune Do.

I got new pro headshots to revamp my career.

im guessing i didnt get a part in this film "cheaper by the dozen" thats now filiming. (i think steve martin is the lead, who knows)

well thats it for me. on with the journal!

johnny123
05-19-2003, 11:10 AM
1. luna bar

2. scoop of whey and some peanuts

3. tuna on rye

4. balance bar

5. lean hamburger patty/macaroni & cheese

6. skinny cow ice cream sandwich

7. some popcorn and whey




25 min elliptical

GhettoSmurf
05-19-2003, 11:36 AM
welcome back to the journal! it looks like you've taken a long "break" ;)

johnny123
05-19-2003, 11:38 AM
break from the journal, semi break from dieting, but the lifting is better than ever. thanks for the welcome!

johnny123
05-19-2003, 06:35 PM
heres a pic from exactly 2 months ago @ 180

johnny123
05-20-2003, 10:45 AM
5-20

as far as supps, im taking SAN's TIGHT 1 cap 2x a day. i ordered some Muscle Provider and Muscle Milk. I still have some whey for post workout. Also im taking 300-500 mgs of r-ala. I have vit-c, vit-e, calcium, coq10, and multis, but i vary what i take day by day.

1. zone bar

2. cashews

3. grilled chicken/salad

4. balance bar

5. whey/gatorade

6. grilled chicken/potatoes/green beans

7. whey


chest/tris:

flat DB bench 60x10 95x5 85x6
2 sets of hammer str incline 1x6 1x8
1 set of cable cross-overs, 2 sets of dips

5 sets of cable pushdowns

johnny123
05-21-2003, 08:53 AM
5-21

weight: 179

*25 min elliptical

1. luna bar/whey

2. cashews

3. tuna on rye

4. EAS Advantage Bar

5. 1/2 scoop of whey & skinny cow ice cream sandwich

6. pita/falafel. 3 eggs.

7. healthy choice ice cream sandwich

8. popcorn & whey

johnny123
05-22-2003, 10:01 AM
5-22

weight :178 lbs

workout-legs

135lbs x12 ATF
205x6 ATF
135x10 ATF

hamstring curl 1x10 1x6
calf raises 1x12 1x8

1. 1/2 eas advantage bar

2. cashews

3. tuna/pita/skinnycow ice cream sandwich

4. whey/gatorade

5. steak/potatoes/green beans

6. bowl of healthy choice ice cream

7. whey & popcorn

johnny123
05-23-2003, 09:46 AM
5-23

weight: 177.5

shoulders/traps

OH DB seated press: 35x10 65x5 50x7 40 x7 (arnold press)

standing BB OH press 115x3

shrugs 75x12 90x7

side DB raises 25x8

1. luna bar

2. cashews

3. 1/2 PB&J sand. 1/2 scoop of whey. 1/2 zone bar

4. balance bar

5. 1/2 zone bar

6. scoop of muscle provider

7. scoop of muscle provider/homemade pizza/healthychoice ice cream sandwhich

johnny123
05-24-2003, 09:14 AM
5-24

weight: 177

off day. hope to get some new pics up.

johnny123
05-25-2003, 03:02 PM
5-25

back/bis

deadlifts: 135x10 225x6 335x1! a PB for me!:D

also did 1x12 assisted chins 1x5 unassisted 1x7 lat pulldown
1x10 seated cable row, hammer str seated row 1x8

standing EZ BB curls 1x12 1x3
preacher curls 1x8 1x5
DB curls 1x8

Budiak
05-25-2003, 06:39 PM
Cripes, I've been wondering where you've been.

I have but one question.

Who had done your old headshots, a friend? I want to know if the new headshots actually look any better than the old ones because they're 'pro'.

Also, how much did they cost? Are they worth the price? Jackals.

johnny123
05-25-2003, 07:36 PM
B-

i have all 3 side by side, and im embarrassed to how the pro ones look next to the "amateur" ones. the shadowing, angle, and positioning make a huge difference. i was thinking if i would have had more career choices and offers had i used the pro pics.

i got them done for 95$, for 36 shots. a NYC equivelent of about 275-400$. hell i know a girl who i used to work on tv with, who got pics done for 700$. they looked awesome and the photographer (RObert Kim) is famous for them, but i cant justify paying half that much.

i have a theatrical (serious & intense )and a commercial (fun loving) one, the commercial one is my main headshot, and i have both ones on postcards.

i will try to post my old and new headshot so you can see the difference.

i think you can get a good deal if you dont get them in LA or NY. just like anything else i guess. i feel better spending money on good headshots, and the rest i could spend on training.

johnny123
05-27-2003, 11:20 AM
5-26: off day

5-27

chest/tris

flat BB bench (havent done these this year yet, and i concur that i like the flar DB bench better)

135x10 205x3 185x 5 135x 8

incline hammer str. 1x10 1x6

2 sets of dips (bw)

tris- 5 sets of cables

1. luna bar

2. cashews

3. eas carb contol bar

4. pb&j on rye

5. muscle provider & gatorade

6. grilled chicken/potatoes/mixed vegetables

7. 1/2 scoop of whey & healthy choice ice cream sandwich

8. popcorn & whey

Budiak
05-27-2003, 10:41 PM
I'd take my own damn headshot if I had arms long enough...and like, an extra eye I could glue to the viewfinder cup. I suppose I'll have to settle for another person. Jackals!

johnny123
05-28-2003, 12:03 PM
5-28

25 min jog

1. zone bar/ 1/2 scoop of whey

2. cashews

3. pb&j on rye. 1/2 scoop of whey

4. eas advantage bar

5. 1 scoop muscle milk

6. 3 fat free hot dogs/2 hot dog rolls, broccoli, healthy choice ice cream.

7. whey

johnny123
05-29-2003, 10:56 AM
5-29

1. eas low carb car

2. scoop of muscle milk