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bjohnso
03-31-2007, 03:39 PM
Well... I figure it's time to start a journal to track my progress a little better than what I've been doing, and give people a chance to see my progress while I'm at it. Hopefully I'll learn some new things in the process.

Some things about me - I've been lifting since I was 12 but I was a bench jockey up until I found WBB when I was 20. I'm 22 now, 6ft tall, about 18% body fat, and I love lifting weights and being strong. I am currently cutting.



I'll start with yesterday's workout:

Military Press: 45*12, 95*8, 135*6, 155*3, 175*1, 185*4 (new PR)

Flat BB Bench: 135*10, 185*6, 225*4, 275*5, 2*3 at 295

DB Bench on slight incline: 9 reps with 100s, then 6 reps.

Calf Raises (machine): 3*20

Workout was pretty decent I guess, very little volume.



Today's workout started off crappy. I usually warmup with weighted hyperextensions before I move on to deadlift. Well, I did my warmup set (10 reps with no weight) and went to get a drink of water. Some old guy headed toward the hyperextension as I got back and I let him work in, lol. He proceeds to do at least 6 sets of alternating side bends and hyperextensions, so I just said **** it and went on to deadlifts.

Deadlift: 135*8, 225*4, 315*1, 365*1, 405*1, 425*1, 455*1, tried 465 (current max) and missed it twice. I was livid.

Front squats: 95*5, 135*3, 185*1, 205*1, 225*1 (old max), 235*1, 245*1, 250*1 (new PR). I just started doing these recently and I really like them.

Low pin squats: 95*1, 135*1, 225*1 These are hard! I started doing these on Sensei's recommendations, I feel that my form was much better than starting at the top and coming down.

High pin squats: 225*1, 275*1, 295*1, 315*1. I set these well above parallel, at the point that I usually get stuck when doing conventional back squats. They felt really good.

Farmer walks: Grabbed to 100lb dumbells and walked. It's too bad I don't know how far - I would estimate 150 feet or so.



Well, that's it for a couple days. I need to rest. I HATE going to failure, so I think I'll be back at it on Tuesday maybe (get about 80 hours rest).

bjohnso
04-03-2007, 05:27 PM
Back and shoulder day:

Military Press:
10*45
8*95
6*135
1*155
1*175
2*2 with 195
First working set was really good, second was iffy but still managed to get it up there.

BB Rows:
8*45 warmup
8*95 warmup
5*135 warmup
5*205
5*205
5*210
5*210
5*210
6*225 (this set was done at a very high incline)
All of these were done with amost no jerking

Weighted Chins:
2*4 with no weight (warmup)
3*50
4*50
3*50
All good sets, exploded up and then came down nice and controlled

Cable Face Pulls:
3*5 with 80 (not really 80lbs since it's a cable machine)

Seated Lateral Raise:
8*20
8*25
Nice and controlled, arms slightly bent

Overall a really good workout. Lateral raises are an anomally for me, I hardly ever do them.

Stumprrp
04-03-2007, 08:27 PM
strong stuff john!

Validus
04-03-2007, 09:02 PM
Welcome to the Journal section. I'm just strarting out too. Just a tip if you don't have fitday yet I'd get one it'll really help you out! Good luck.

bjohnso
04-04-2007, 02:42 PM
Thanks Stump, that means a lot coming from you!

Validus: Thanks! I've tried the fitday thing, it was really tedious for me. I plan on counting my calories and macros sometime this week to see where I'm at. I eat pretty much the same damn thing every day, so it won't be difficult.

HeavyBomber
04-04-2007, 03:47 PM
strong stuff john!

very strong...
hey bjohnso, on your front squats, what kind of grip are you using?

bjohnso
04-04-2007, 06:46 PM
very strong...
hey bjohnso, on your front squats, what kind of grip are you using?

I'm using a bodybuilding-style grip. I tried picking up the bar olympic-style, and it was a no-go.

bjohnso
04-04-2007, 06:50 PM
Today's workout: legs. It kind of sucked, I just wasn't feeling it today. I didn't have my normal caffeine dose, I'm on a caloric defecit, had a long day at work, blah blah blah...

Hyperextension: 1*10reps, 6*50lbs

Front Squat: 3*3 225lbs - I hit my goals with these, although my form could have been better.

Pin squats: These are making my hip joints pop so unfortunately I won't be doing these anymore. They were short-lived.

Walking lunges: 12*85lb - had an 85lb dumbell in each hand, these felt pretty good. I was feeling to ****ty to do more than one set though.

Calf raises: 20



Hopefully the gym is open on Friday. I'm thinking it will be closing for Easter weekend though :(

bjohnso
04-06-2007, 07:35 PM
Let's see if I can remember all the crap I did today. I'll just write down the working sets. Listing all the warmups seems redundant to me.

Sumo Deadlift
1*405
1*405
Matched my current PR

Conventional Deadlift
5*405, deloaded between every rep
Matched my current 5 rep PR

Sumo Deadlift
1*365
1*365

Flat Bench Press
3*295
3*300
1*315
I was a little tuckered out from deadlifts but still managed to put up some decent numbers

One Arm Deadlift (I guess that's what you would call it)
2*2 115 These felt really weird

Two-bar deadlift (loaded up two bars, set them parallel to eachother)
2*290 - I had 2 25s on each side of each bar, which forced me to squat down a lot lower than if I had 45s on each side. They felt pretty good - it's really hard to balance them though!

Romanian Deadlift
5*225
2*5 245
5*275

Hammerstrength Chest Press
2*3 365

Skull Crusher
5*125

Smith Machine Calf Raises
3*5 225
5*275

Quads, Hamstrings, and wrist flexors are all trying to cramp up on me. Lord have mercy on me!

Edit: I forgot - when I came home I did a set of plate pinches with 2 10lb plates. I got 1min 25sec in each hand. I think my best is 1:40

Can'tstopnow
04-06-2007, 08:23 PM
Strong deads bjohnso. I am trying like hell to get the oly grip on front squats to work for me. Outstanding effort in here!

bjohnso
04-06-2007, 08:31 PM
Thanks man, I appreciate the support. The olympic grip on front squats feels weird as hell to me, I could barely unrack 225, let alone squat down with it. I'll keep trying though. What is the advantage of the olympic grip anyway?

Can'tstopnow
04-07-2007, 01:28 PM
Thanks man, I appreciate the support. The olympic grip on front squats feels weird as hell to me, I could barely unrack 225, let alone squat down with it. I'll keep trying though. What is the advantage of the olympic grip anyway?

It just feels more stable/easier on my shoulders to me. I feel the bar tucked up on my shoulders more, almost choking me actually.

bjohnso
04-07-2007, 04:37 PM
Yeah, when I do them bodybuilding-style I get choked a little bit. Oh well, everybody needs a little choking now and then.

Stumprrp
04-07-2007, 04:59 PM
damn thats a nutty workout

bjohnso
04-07-2007, 06:36 PM
Yeah....It's a bit mismatched.

bjohnso
04-09-2007, 05:29 PM
Back and Shoulders:

Barbell Rows:
3*5 210
1*3 225 (high incline)
These felt terrible so I quit halfway through. I thought it was going to be a bad workout but then...

Weighted Parallel-Grip Pullups
5*3 55lbs
1*6 25lbs
I was very pleased that I was able to the 5*3 with 55lbs. All reps were paused at the top and bottom. Exploded on the way up, controlled on the way down. I guess my caffeine kicked in when I started these.

Face Pulls:
2*5 80lbs (these were one arm at a time)
1*3 90lbs (again, one arm)
1*10 140 (both arms pulling)
These felt good. I'm jerking it back and using a little momentum, but I'm holding it at the contracted position, so I'm happy with it.

Dumbell Bench Rows:
2*6 75lbs I believe this is a personal best. All reps were slow and controlled, paused at the top and bottom.

Lateral Raise:
1*10 25lbs (last rep was a little iffy)
1*3 30lbs (arms were bent a little more than I would like)
Paused at the top and bottome for all reps.

Cliff's notes: started off ****ty, ended up good!

Hopefully some of my winter blubber is starting to come off. I'm afraid to weigh myself.

Stumprrp
04-09-2007, 05:29 PM
looks good to me man.

bjohnso
04-09-2007, 05:45 PM
Thansk Stump. It just crossed my mind that you DB row fully twice as much as I do. I can't even fit that in my head.

bjohnso
04-11-2007, 06:38 PM
Legs:

Shoulder-width squats
5*5 225
I was pressing through the balls of my feet on the last 2 reps on the last 2 sets, but overall I'm pleased with what I did. I've been doing wide stance squats, but I was MUCH more stable throughout the movement with the narrower stance. It was easier to keep a good arch, and I think my depth was below parallel (flexibility isn't all that great).

Front Squats:
1*2 185
Pfffff.... Wasn't happening today.

RDL/SLDL/Whatever the hell you want to call it:
1*5 225
1*5 275
1*5 285
All good reps.

Rack Pull from mid-shin area:
2*1 455
This is 20 pounds less than I've done previously, but it was at the end of a leg workout (plus I'm on a cut), so I'm pleased with it.

Overall, a pretty decent workout.

bjohnso
04-14-2007, 12:15 PM
Today's workout: upper body push. Thoughts: sucked.

I can never seem to get a good workout in on the weekends. I'll wake up at 4:30 am on weekdays, go to work for 9 hours, come home, eat, get in my car and drive through rush hour traffic to the gym, rush through my workout, rush home so I can get 7 hours of sleep, and still have a better workout. Weird.

Anyway, enough pissing and moaning for now. Here is the workout:

Standing Military
1*195
1*200 Both the 195 and 200 were not very pretty, but I still got it up without push-pressing it

1*205 missed it. This must be the 3rd or 4th time I've missed this. I can't get the bar past the top of my head, it's infuriating. I did it a couple months ago fairly easily (although I cleaned it off the floor first). I wonder if there was some sort of stretch reflex involved in cleaning it.

Close Grip Bench
2*3 275
2*5 225
I thought 275 would be a warmup. I've done3*300 recently for several sets, but I guess I was flaring my elbows out and using more chest than triceps. On these sets I did a fairly good job of pushing with my triceps, but even so I'm still not happy with the poundage.

Standing DB shoulder press
2*3 70

Incline Bench
1*5 235
1*250

Lateral Raise
2*30lbs, less than last time. Probably becaue I was doing them seated this time

Front raise
I just lifted a 45, 50, and 55lb bar and held it out in front of me for as long as I could.


I'm doing heavy rack pulls as my primary lift tomorrow. Hopefully it will go better than today's workout.

EDIT: forgot, I also jogged 3/8 mile. I thought I was going to have a heart attack at the end there.

bjohnso
04-15-2007, 12:54 PM
Today: Back.

Thoughts: Pretty good workout.

Squat
1*7 225
I did these primarily as a warmup, although it ended up being a PR. I was very pleased with my form.

Rack Pull
1*455
I think I'm working too close to failure on these.

Neutral-grip chins
3*3 55
Didn't gain strength, didn't lose any. Can't complain.

DB Rows
6,6,5,5 75lbs (PR)
I finally got the hang of utilizing my lats for these. They felt really good, slow and controlled, pause at top and bottom.

DB Shrug
5*75
5*80
5*100
I wasn't really feeling these. My ROM wasn't very good.

I played around with good mornings but I can never seem to get them to target my hamstrings.

Calves on smith machine
5*5 275


Farted a couple times during the workout. Hope nobody heard, there was a lot of ambient noise in the gym today (basketball tournament going on downstairs). LOL!

bjohnso
04-18-2007, 05:27 PM
Legs

Shoulder-width squat
8*225 *PR
3*245
3*255
3*265
3*275 (Drove through toes on the last rep)

RDL
2*5 285

SLDL
5*315

Hack Squat off of rack
5*225 Holy crap these made the quads pumped

Standing Dumbell shoulder press
4*70
4*75 *PR

Standing lateral raise
2*4 30 *PR

Calves (on machine)
2*20 400 (obviously, not really 400lbs)

Static Hold
405 for a few seconds for 2 sets
315 for a count of 17, then a count of 12.
*Can't see the clock from where the rack was.

bjohnso
04-20-2007, 08:56 PM
Chest and abzzzzz

Flat Bench
Worked up to a 315 max. Absolute **** form. I ****ing hate benching.

DB Bench
1*10 100. Again, atrocious form.

Weighted dips - I haven't done these in a long time. I did them with a close grip this time to emphasize the triceps more. They felt really good. Worked up to a 3*5 with 70lbs.

Knee-ups
2*12

Also held on to a pullup bar and traced a big circle with my feet, up to about chest level. Did 2 sets of 6. I have no idea what to call these things, but I'll think of something. They were pretty tough.

bjohnso
04-22-2007, 11:46 AM
Back and hamstrings

Hyperextension
2*6 50lbs *matched old PR

SLDL
2*5 325 *PR

BB Row
2*4 195 Paused at the top with absolutely no heaving, so I'll count it as a PR

Neutral Grip Chins
2*3 60
I didn't get the contraction that I wanted.

Calves on Smith Machine
3*5 285

DB Row
2*5 80 The last few reps on the last set for my right arm were a little iffy, but otherwise that's the most I've ever DB rowed with acceptable form.

Farmer Walks
100 lbs Walked 50 yards (estimation) on the first stretch, but had to break the return trip into 2 parts. My grip gave out unexpectedly early and I was holding the DBs in my fingertips for a good deal of the trip.

Pullover
1*5 75

Can'tstopnow
04-22-2007, 12:13 PM
Gotta love the farmer walks, nice variety.

bjohnso
04-22-2007, 04:53 PM
Thanks dude. I was pissed about those though - my grip is one of my strong points, but I guess it was still tired out from Wednesday. I still made it as far as I did the last time, but like I said before I was holding it in my finger-tips. Traps still got a good workout though.

I get some weird looks when I do those. "Where does he think he's going with those dumbells?" LOL!

bjohnso
04-28-2007, 05:49 PM
Chest, Shoulder and Bicepzzzzzzz

Standing DB Shoulder Press
4*75
4*80
Form was somewhat less than stellar, but I got it up there.

Flat BB Bench
3*275
I do this now more as a warmup for dips than anything

Dips
5*5 70
De-loaded at bottom of every rep

Preacher Curls
6*125

Incline Curls
2*6 35
Set bench at 3rd notch down.


Tomorrow I get to squat, then I gotta go grocery shopping because I'm pretty much out of food!

bjohnso
04-29-2007, 05:58 PM
Legs


Squat
1*8 225
1*3 275
Neither of these sets were particularly good.

Low Box Squat
3*5 135
I did these off of 4 45lb plates. They were about 8 inches high. This is probably a dumb question, but is it bad that my back was rounding a little bit? I LOVED the depth that I got, but I may consider adding a 5th plate since my flexibility isn't that great.

Hyperextension
1*7 50
Not particularly good either

SLDL
3*5 340 *PR
These felt good.

Alternating side lunges
1*8 95
1*10 95
Hello Adductors. I forgot you even existed.

Calves 2*20

Calves on smith
1*5 285

bjohnso
05-01-2007, 04:51 PM
Back and abs

BB Row
4*200, pause at the top
5*200 pause at the top
Didn't get quite the contraction I wanted from these, but overall they were good reps.
12*135 pause at the top

Chins
1*3 60
Bah, couldn't quite lockout the last rep

DB Rows
2*6 80
Could have been better. I wasn't really utilizing my lats, more rear delts and traps. Again, couldn't quite feel the contraction.

Face Pulls
1*5 90.
These sucked.

Skull Crusher
1*7 125
I've done 8 before, but I'll take 7 on a cut at near the end of a tough back workout.

Situps
1*10 0lbs
1*10 45lbs
1*10 50lbs

Leg Twists (I guess) on the dip station (with backing)
3 sets

Swiss ball stability stuff
2 sets

Situps again
1*20 0lbs


I've been neglecting my abdominals for a long time, I think they are holding back my squat.

bjohnso
05-03-2007, 07:12 PM
Legs. Finally, a pretty good leg workout.

Box squat to parallel (for a change)
8*225
1*315
1*315
I was surprised - these didn't seem any easier than full squats.

SLDL
5*345
3*365 questionable form

Walking lunge
2*10 90lb dumbells

Hack squat
4*225 almost fell on my ass on the 5th rep. That was embarrasing. These are so akward, I'm afraid I'm going to throw my back out doing them.

Overhead Squat
5*the bar
8*the bar
Interesting, I think I will explore these further.

Can'tstopnow
05-05-2007, 01:14 PM
SLDL are looking tough, nice work all around in here. What is your bw?

bjohnso
05-06-2007, 10:20 AM
Bodyweight is 230ish. I have to admit the SLDLs are done off of a rack, with the bar stopping at the upper-mid shin area. I'm just not flexible enough to do them off the floor and I'm afraid of rounding my back. I guess that makes them more of a rack-pull, but I still feel quite a bit in my hams.

Today was chest, shoulders and abs.

Standing DB press
2*4 80
Reps weren't stellar, but I got them up there.

Standing Military with BB
8*135
2*6 135

Bench
2*6 225
I actually did 7 on the last set but I bounced the bar on my chest a little bit so I won't count it.

Weighted Dips
5*5 75

Weighted situps
2*10 50

Lateral Raise
4*30s
5*30s
The last set I didn't really pause for long at the top of the rep, but I'm pleased with it nonetheless.

Calves on Smith
3*5 275
1*10 225

I was at the gym for waaaay too long. Like an hour and 40 minutes.

bjohnso
05-07-2007, 07:13 PM
Legs

Paused Squat
2*5 255
second set was ****
1*8 225 didn't pause at the bottom for this set

Sumo Dead
1*405
Well, at least I didn't lose any strength here, despite a long layoff.

Walking BB Lunge
1*8 (8 total) 135
1*8 155

Overhead Squat
1*8 55
1*8 65

Stumprrp
05-07-2007, 07:44 PM
solid leg work John

bjohnso
05-08-2007, 05:59 PM
Thanks Stump. I was tired going into it though, I was still groggy from my nap and I don't think I had enough carbs.

bjohnso
05-10-2007, 07:12 PM
Back


Hyperextension
2*6 50
Last rep on the last set was iffy, but overall I'm pleased with it.

SLDL
2*5 350
Last rep on the first set was iffy, the second set was good.

BB Rows
3*4 200
Pause at the top of every rep, almost no heaving.

DB Lateral Raise
3*5 30, pause at the top

Neutral Grip Chins
3,3,4
last set I did not pause at the top.

DB Row
1*6 85 Fairly strict form.
1*10 Startin' the ol' lawnmower style.


It was waaaaay too humid in the gym. Apparently air conditioning isn't fashionable at the gym I go to. I wouldn't be surprised if the idiots running it thought that the heat aids in weight loss or some such nonsense.

bjohnso
05-12-2007, 05:39 PM
Chest and shoulders

Standing Military
2*195 Slow but steady. Good form.
1*195 Missed it.
8,7,8 135. Man does 135 feel light after you shave 60lbs off of it!

Flat Bench
7,8 225 Both sets were fairly wide grip and touch-and-go.

Alternating DB shoulder press
10(total) 50lbs

Weighted Dips
5*5 80lbs

Weighted Situps
2*5 70lbs

Calves on Smith
3*10 225


The gym was a lot cooler today. I didn't take my usual 160mg of caffeine because I was sick of having to evacuate my bladder and bowels 50 times before I even get to the gym! Still a pretty good workout though.

bjohnso
05-13-2007, 01:05 PM
Legs

Squat
2*5 255
Form was good on the first set, second set was good except for a little toe drive - just a little though. I paused at the bottom on both sets.

Front Squat
2*3 225
I was tired from the back squats so my form wasn't very good on these. Too much toe drive.

Walking Barbell Lunge
1*12 135

Overhead Squat
2*8 65
Pretty good form.

Hammerstrength Leg Press
1*20 460
1*8 550

bjohnso
05-15-2007, 07:33 PM
Back

Hyperextension
7*50lbs Failed on the last rep
4*50 Bah

SLDL
1*405
Decent Form I guess

Chins
5,5,4,4,3 50lbs
Exploded on the way up, no pause at the top, pause and deload at the bottom.

BW Chins
8

DB Row
2*10 85
Startin' the lawnmower style

Skull Crushers
8,6,5 125
Good reps

Lateral Raise
2*6 30
First set was good, paused at the top on all reps. Second wasn't so hot, but I can't complain.

Tricep dips
25, short rest, 5, short rest 10, all bodyweight.

bjohnso
05-18-2007, 09:12 PM
Legs

Front Squat
2*3 225 Pretty good form
Started to do another set but hit the bottom of the rack on the second rep. Oops.

Sumo dead
1*410 missed it. I was pissed.

Static Holds
415 for 2 sets of a 5 count (double overhand grip)

315 for 2 sets of a 20 count (double overhand grip)


Back squats
1*305 good form
3*275 good form
2*275 alright form

Hung from a chinup bar and traced out 8 big circles with my feet (for the abs)

Crunches
2*12 0lbs
4*8 25lbs on chest
last set wasn't very good but all the others were great.

bjohnso
05-28-2007, 09:06 AM
Saturdays workout: Legs. I was at my parents house for Memorial Day weekend so I was limited in the exercises I could do.

Bulgarian Split squat
1*15 BW
1*8 60lbs
2*4 120lbs

Alternating Side Lunges
1*22 (11 per leg) 60lbs
2*6 (3 per leg) 120lbs





Sunday's Workout: Back and shoulders

Neutral Grip Chins
2*3 60lbs
10+2 BW
6+2 BW

Close Grip Chins
3*4

Face Pulls
1*6 50lbs
2*3 60lbs

DB shoulder press
1*10 60lbs
1*8 60lbs

bjohnso
05-31-2007, 06:55 PM
Yesterday: Chest

Bench
14*225
9*245

Dips
5,5,4,4,3 90




Today: Legs

Squat
8*225
3*275
1*300
Too much toe drive on all sets

Very Close range lunge
8,10 95
8*115

Front squat with olympic grip
5*135

Hammerstrength leg press
20*550

bjohnso
06-01-2007, 08:07 PM
A little bit of everything:


Smith machine calf raises:
12*225
5*275
5*280

Shrugs:
10*225 Easy
5*275 Easy
5*315 (power-shrugs)

DB shrugs
10*100 Not very good reps

Hiseman Shrugs (I think that's what they're called - placed the bar on my rear delts and shrugged it)
225 for 8 reps if I remember correctly

Walked out with 405 with the bar on my rear delts, just for kicks.

Weighted Crunches:
10,8,8,8 25lbs

Got in a pushup position holding 2 15lb dumbells and did alternating rows (2 sets of 10 - 5 per arm)

Calves on machine
15+5 400lbs

Finished up with some sprints.

bjohnso
06-02-2007, 12:00 PM
Chins
1*5 50lbs
30 chins BW (not all at once)

Skull Crushers
8,6 125

Seated DB Tricep Extension
8,7 30

Preacher curl
1*20 75

bjohnso
06-05-2007, 07:45 PM
Bench
1*13 225 Bah!

Dips
6,5,5,4,4 90lbs good deep reps

Parallel Low-Bar Box Squats with strong pause
5*4 225lbs most reps were pretty good

Full squat with no pause
1*8 185

bjohnso
06-07-2007, 07:07 PM
Back

Conventional Deads
1*425

Sumo Deads
1*365

BB Row
4,2 200lbs
4*185
12*135
All reps had a strong pause at the top (especially the last set). They felt really awesome.

SLDL
1*5 350
Good reps. Didn't lose any strength despite a hiatus.

Face Pull
1*5 90 reps weren't very strict
1*7 60 reps were very strict

DB Row
1*3 90lbs
Reps were reasonably strict with a pause at the top

BW Neutral-Grip pullups
8+2

Static hold
315 for a 20 count with the bar resting against my quads
405 for a 3 count with the bar hanging free

bjohnso
06-09-2007, 03:13 PM
Misc.

Reverse Curl
1*6 65 very slow, controlled reps

Bench
1*4 275

Played around with some speed work on the bench

Dips
6,5,5,5,4+1 90lbs
So close, yet so far away.

Low bar squat
3*225
I think I've finally figured out what I've been doing wrong. I didn't have my toes pointing straight forward but this time I did. I forced my knees out as I was pushing up and they felt really good. Had very good form and went very deep.

Front Squat
1*225
1*250
1*225
3*225
All reps had a little toe drive but other than that they were good.

bjohnso
06-10-2007, 05:00 PM
Sprinted up my parking garage stairs 5 times, then walk up once focusing on contracting my calf muscles. At the top I did 2 sets of 12 calf raises, very very slow and controlled with a good contraction at the top.

After that I did 2 sets of 12 oblique crunches (6 reps per side) and 1*10 and 1*12 "push-up rows" with 15lb dbs.

bjohnso
06-12-2007, 07:45 PM
Back

Hyperextension
1*6 50 Good set

SLDL
1*5 350 good set
1*3 365 not very good

BB row
2*200
Sometimes I just can't pull the weight

Weighted Chins (neutral grip)
3*4 45 last rep on the last set was iffy
I dropped the weight by 5 pounds (down from 50) because I started taking creatine on Saturday and gained about 4-5lbs of water weight. I could still only get 4 reps though.

BW Chins (neutral grip)
10 matched PR
Then I got kicked out of the gym because it closed, so I went to an outside pullup station and did:
8,3,3,3,3 all with a pronated grip

and then I went to another pullup station about 5 minutes away and did 7 neutral grip chins. That's 49 total chins (weighted and unweighted) not including the warm-up sets. I'm tired.

bjohnso
06-15-2007, 08:12 AM
Legs

Stationary Close-range Lunge
3*8 120

Alternating Side lunge
6, 8, 10 120

bjohnso
06-16-2007, 08:22 AM
Back

BW Chins
11 *PR
Had a very strong deload at the bottom, and a controlled negative. I am very pleased with this.

Weighted Chins
3,2,2,2 60lbs Good sets

Bent over rows with dumbells
3*4 60lbs

Fooled around with some more bodyweight stuff but nothing worth mentioning.

North
06-16-2007, 10:40 AM
I'm lovin the back work, nice SLDL work too.

bjohnso
06-18-2007, 10:00 AM
Thanks chief. I love those SLDLS, I do those in place of conventional deads usually.

bjohnso
06-18-2007, 02:44 PM
Chest

Incline Bench
1*5 225 sucked

Standing military
2*4 155 :cry:

Dips
6,5,5,5,4+1 with 90lbs
7*45lbs

bjohnso
06-19-2007, 12:25 PM
Great leg/back workout today

Squat
1*9 225 *PR
1*5 255

Rack Pull from top of the knee-cap
worked up to a 500lb single. That's the most weight I've ever lifted.
2*8 405 These were easy, I could have done 10 for each set but opted to leave some gas in the tank.

Stationary lunge
2*8 120

Squat
1*10 135

bjohnso
06-22-2007, 02:26 PM
Shoulders and chest

Standing Military
6*155
3*165
1*185 Only 20lbs less than my all-time-high, so that's pretty good. I took a long break from military press so I thought it might be lower.

Face Pull
6*60
6*70
6*80
All good reps, with a good contraction and a pause.

Lateral Raise
1*6 30 meh
1*8 30 These were good, with no pause at the top.

Weighted Dip
8,5,5,5,5 90lbs All good, deep reps with a slight deload at the bottom
1*10 45 Very good reps.

Coke
06-23-2007, 09:25 AM
Numbers looking tight throughout, all efforts are solid Ohio bro...I'm in Toledo.

bjohnso
06-23-2007, 02:45 PM
Thanks Coke. Despite living in Ohio I've never managed making it to the Arnold - mostly because I didn't really have anyone to go with. Maybe next year I will, since I've met a few people down here who are almost as obsessed with lifting as I am.

bjohnso
06-24-2007, 01:56 PM
Legs

Squat
1*10 225 *PR
1*5 255
1*2 275
2*1 295
All sets had some degree of toe drive but the 1*10 225lb set was the best

Front Squat
1*225
1*3 225
Too much toe drive

SLDL
1*3 365
Pretty good form

BW Chins 1*12 *PR (I couldn't resist)

Hyperextension
2*5 45

Coke
06-25-2007, 05:23 AM
Ace work on your squats and stiffies man.

bjohnso
06-25-2007, 09:29 AM
Thanks again Coke. I've been stuck at a squat plateau for who-knows-how-long now. I was working out with a friend so I think I was a little more motivated than I usually am.

Taking into consideration your post-count you might be the guy to ask...How bad is it to have a little toe drive while squatting? I've asked this question several times to other posters but all they've said is that I should be driving through my heels. I can't seem to make any progress on my squats without a little bit of toe drive, and that lift is pathetically low compared to my other lifts. Do you have any advice for me?

Coke
06-25-2007, 10:27 AM
You're gonna have to wean yourself away from the toe drive...try not to think about it so much.

Doing damn good squats imo, just did almost 3pps the other day - should be well pleased with that.

BCorn
06-25-2007, 11:45 AM
workouts look great....freaking strong stiffies!

Stumprrp
06-25-2007, 12:14 PM
awesome squats man

bjohnso
06-25-2007, 12:18 PM
Thanks guys, I appreciate the support!

bjohnso
06-26-2007, 10:27 AM
Back

Rack Pull from the knee
3*505 YES!
10*405
6*425

Chins
2*3 45 Tired out from the rack pulls

BB Rows
2*6 185 Plenty of heaving

DB Rows
2*5 90 Starting the lawnmower style

BB Shrug
1*10 225 good contraction and pause at top

Coke
06-26-2007, 10:34 AM
Super rack pulls dude, fine job overall.

bjohnso
06-26-2007, 12:10 PM
Thanks for the support Coke, I really appreciate it.

bjohnso
06-29-2007, 01:19 PM
Chest and Shoulders

Standing Military
3*185
9*135
5*135

Face Pull
7*60
7*80
6*80 used some momentum on this set

Chest Dips
5,4,4,4 105lbs
10*45lbs Good pause on the bottom on this set

Lateral Raise
12*25
8*30

Bench
6*185
3,4 225

BCorn
06-29-2007, 02:20 PM
Nice benchin' and millies!

bjohnso
06-29-2007, 03:12 PM
Thanks BCorn, but that benching was just to finish off the chest. I used to be able to do 300 for 5 reps touch-and-go, but I got tired of asking people for spots. I like the dips better anyway - they're a lot safer.

bjohnso
07-01-2007, 02:00 PM
Legs

Squat
1*8 225
1+2 275

I wasn't feeling it in squats today. I was driving through my heals, but for some reason I think my form was still off. I think I just need to check my ego and lower the weight some. I'll try to do 2 sets of 10 or 12 with 205lbs next time, that should be easily do-able.



Pin Squat (below parallel)
2*3 185

The last rep on the last set was iffy



Box Squats (box was 6 45lb plates)
5*2 135 These reps were as close to perfect as I am capable of.



Good Mornings
3*3 135

I think I'm finally starting to get the hang of these. All the reps were pretty damn good.



Extremely deep lunge
1*5 95
1*5 115

Good reps



Hyperextension
5,6,5 45 All good reps.

Coke
07-02-2007, 01:23 AM
Nice leg day training bro.

bjohnso
07-03-2007, 12:45 PM
Back

Rack Pull
1*495
1*515
1*525 with maybe a 10-second static hold at the top.

Chins
2*4 45lbs

Speed Deadlift
10*2 135

Power Clean
1*225

DB Row
5*6 90 Starting the lawnmower style

Dip
13, 10*2 with 45lbs

bjohnso
07-03-2007, 06:51 PM
I also weighed myself today - 226 with shoes and workout clothes on.

Can'tstopnow
07-03-2007, 08:40 PM
Badass in here. Excellent work on the weighted chins, weighted dips, crazy on the rack pulls. Like the effort.

Coke
07-04-2007, 06:46 AM
Exceptional rack pulls, good effort overall.

bjohnso
07-04-2007, 09:23 AM
Can'tstopnow: Thanks man. My strength in weighted chins has been going down, but the dips have been going up interestingly enough. I can't account for the difference.

Coke: Thanks bro. I love those rack pulls, I should have been doing them like that (from the knee) during my bulk, I can really feel those in my back.

bjohnso
07-06-2007, 04:52 PM
Legs

Front squat
5*135
5*155
5*175
2*5 185
Sucked.

Good Mornings
3*3 140
Good sets

Box Squats
5*2 140
Good sets

Squat
6,4 185

SLDL
2*365
While not strictly a PR, it was done towards the end of a tough leg workout so I'm happy with it. I've done 3*365, but I'd say my form was quite a bit better today than the 3*365 was.

Wide stance squat
2*8 135
These felt great

Hyperextension
6,5 45
Good sets.

I don't know what the hell is wrong with me, I can't seem to get the form right on squats or front squats anymore. It feels like I'm sitting down rather than back. I switched over to wide stance at the end and my form was MUCH better, and it was so much easier to drive through the heels. I think I'm just going to do them like that from now on.

My ankle is still bothering me a little bit so I haven't done any calf work in about 2 weeks.

Coke
07-07-2007, 06:41 AM
Complete day of leg work man...keep on them squats on a regularly basis and you can't go wrong.

bjohnso
07-07-2007, 07:43 AM
Thanks. I think I'm just going to stick with those wide-stance squats, even if I have to shave 90lbs off my working weight. Do you know if using a really wide stance is damaging to the hips at all? I'm obviously not using big weight or anything, but hopefully one day I will.

Coke
07-07-2007, 07:47 AM
Best to vary your stances early on, just make sure you are comfortable with whatever stance you take.

bjohnso
07-07-2007, 01:09 PM
Chest and shoulders:

Standing Military
1*195 Missed
1*195 Got it, but form was pretty horrible
1*10 135 *I think this is a PR
1*5 155 failed on the 6th rep
1*6 135

Lateral Raise
1*12 25
1*8 30 Pretty good set

Weighted Dips
5,4,4,4,4 BW+105
12,10 BW+45

McVein
07-07-2007, 02:31 PM
Nice pressing mate.

bjohnso
07-07-2007, 04:02 PM
Nice pressing mate.

Thank you sir.

Herandi
07-07-2007, 05:17 PM
really strong standing millies and amazing weighted dips there :thumbup:

bjohnso
07-07-2007, 07:34 PM
really strong standing millies and amazing weighted dips there :thumbup:

Thanks man. Now if only I could get my squat up...

Coke
07-09-2007, 04:50 AM
Killed those tri's with them dips…fine shoulder pressing too bro.

BCorn
07-09-2007, 07:42 AM
freaking awesome dips man!

KevinStarke
07-09-2007, 08:07 AM
Awesome MP's and crazy strong dips man.

bjohnso
07-09-2007, 08:19 AM
Thanks guys! Hey Kevin, is your strength coming back yet?



Quick workout today before class: Back

Weighted Chins
4,4,4,3 BW+45lbs
These were alright I guess

BB Rows
3*5 185 on high incline, strong pause at the top

2*6 225 with PLENTY of heaving
All of these sets were targeting the traps/rhomboids/rear delts

Speed Deadlift
10*2 155

Shrug
1*10 225
1*5 275
These were really good, with a good long pause at the top, but I had to keep resetting my grip every few reps. My hands were all sweaty from the humidity in the gym

DB row
1*7 90 These were actually semi-strict, but again, I had to keep resetting my grip

Good workout overall, and relatively quick too.

Can'tstopnow
07-09-2007, 08:21 PM
Beast on the rows man.

bjohnso
07-09-2007, 08:56 PM
Thank you sir.

Coke
07-10-2007, 06:16 AM
Ace back & trap work dude.

bjohnso
07-10-2007, 01:15 PM
Thanks CoCoa

Legs:

Squat (about 1.5*shoulder width)

2*8 145
1*4 185
2*4 195
1*8 145
All of these were at or slightly below parallel, and felt awesome. I kept the knees out and drove through the heels on every rep.

Good Mornings

5*3 145 Really good sets
1*165 This was alright (not perfect, but alright)

Stationary Close-Range Lunge
2*8 115
Blew out a big fart while I was doing these, managed not to laugh! LOL!

Hyperextension
7, 5 45 These felt really good

Calf Raises (machine)
40 total reps.
Felt great

Overall a really good workout. I probably sweat a gallon in there, but somehow managed to keep the intensity up.

Coke
07-11-2007, 05:20 AM
Super leg session, kept driven throughout.

bjohnso
07-11-2007, 04:22 PM
Thanks Coke.


Note to self: perform JM presses or Kaz Presses on Friday.

bjohnso
07-16-2007, 01:03 PM
Took 5 days off.

Chest:

Dips
6,5,4,4,4 BW+105lbs
12+1 BW+45lbs
I spazzed out on rep 12, lol. I started shaking uncontrollably. Oh well.

Did a few sets of bench with this kid I met there. I'm planning on meeting him tomorrow to show him how to do legs properly.

JM Presses
8*95
8*105
6*115
I like these.

Good Workout. I guess the anterior delts don't play much of a role in dips, because I usually do military presses before dips. I omitted them thinking that I may be able to do more dips at my working set weight - which I did, but I think it's just the natural progression.

Coke
07-17-2007, 05:52 AM
Workout is looking sweet man.

bjohnso
07-18-2007, 04:41 PM
Thank you, Coke.


Back

Deadlift
worked up to a 425 single with horrible form. I just didn't have the energy.
Note to self: DO NOT DO THIS AGAIN.
I hope I didn't tweak my back.

Chins
1*13 The energy came to visit me. This is the most chins I've done in over a year.
5,4,3,3,3 BW+45lbs good reps
7+1 BW

Shrugs
1*12 225 No pause at the top, took several short rest breaks.
1*8 275 Same as above
1*8 275 paused at the top and took short rest breaks.

Calves (machine)
13+7+5+5+5+5 400lbs
Felt really good.

Chins again
9+1

DB Row
2*6 90
Semi strict form. I wasn't really feeling these today.

Face pull
played around with the single rope attachment until the double rope freed up, then did a single set (standing) of 6 reps with 100lbs. Felt pretty good.

Coke
07-19-2007, 05:36 AM
Ace back and trap training bro.

bjohnso
07-20-2007, 12:29 PM
Thank you Cocoa.

Legs

Squat
1*8 150
5*5 185
Tough sets, but I persevered. All were at or below parallel.

Good Mornings
5*3 150
Good sets

Sumo Deads (emphasis on the legs)
1*5 185
1*5 225
1*5 245
Last set was tough.

Hyperextension
7,5,3 45lb

KevinStarke
07-20-2007, 01:05 PM
Good looking workout to me man, 3 awesome exercises.

Coke
07-20-2007, 01:17 PM
Very nice lower body day guy.

bjohnso
07-20-2007, 01:52 PM
Thanks guys.

TwiloMike
07-20-2007, 01:57 PM
Strong back/leg work! You're much stronger than the cat in your avatar suggests! (or is that a hamster?) :D

bjohnso
07-20-2007, 03:05 PM
Thanks, Mike. It's one of those cat pics from the BB.com misc section. Those things crack me up.

bjohnso
07-22-2007, 06:23 PM
Abs

Situps
3*6 BW

Standing Cable crunches
16, 10, 10

Oblique Crunches
1*6

Also performed "getups" sporadically between other sets. Who would have thought standing up was such a complex movement?

TwiloMike
07-22-2007, 08:03 PM
Thanks, Mike. It's one of those cat pics from the BB.com misc section. Those things crack me up.
I sea.... I didn't know you were in the Misc of things. I'm there frequently.


Abs

Situps
3*6 BW

Standing Cable crunches
16, 10, 10

Oblique Crunches
1*6

Also performed "getups" sporadically between other sets. Who would have thought standing up was such a complex movement?
Nice ab work. I hate doing abs. Ugh.

Coke
07-23-2007, 05:58 AM
Sweet concentrated ab work dude.

bjohnso
07-23-2007, 01:35 PM
Coke, as always, I appreciate your support.


Chest and Shoulders:

Standing Military Press
3*185 last rep was iffy but I got it up
1*195 not pretty, but better than last week
6*155 Good reps
4*155

Weighted Dips
6,5,5,4,4 BW+105

DB BP
12*75
7*85
I think the most I've ever done was 100lbs for 12, and 110lbs for 10. The DBs in my gym only go up to 100lbs, so I used duct tape to attach 5lb plates to each side of each dumbell. It only worked for the one set :( So, we'll see if I can get back to pressing 100s for 12 on a cut.

JM Press
6*95
7*115
Feel the burn! LOL!

bjohnso
07-23-2007, 01:37 PM
I sea.... I didn't know you were in the Misc of things. I'm there frequently.


Nice ab work. I hate doing abs. Ugh.

I only lurk there, mostly for entertainment value. I usually get a good laugh.

I also hate doing abs, and hardly ever do them. But I think they're holding me back on my squat, so I'll give them a little direct work.

Coke
07-24-2007, 05:50 AM
The DBs in my gym only go up to 100lbs, so I used duct tape to attach 5lb plates to each side of each dumbell.

Wow man, looks like you've outgrown your gym, lol - :D

bjohnso
07-24-2007, 09:20 AM
That was about a year and a half ago that I did that. Then I stopped DB benching, and then BB benching. I like the weighted dips because they are so much safer than BB benching. We'll see if I can get back to repping 100s for 12 on a cut though.

KevinStarke
07-24-2007, 12:36 PM
I love DB bench, solid workout man.

bjohnso
07-24-2007, 01:19 PM
Legs:

Hyperextension
1*8 45lbs *PR
1*6 45lbs
Both of these were very strict.

SLDL
1*365
2*365
5*315
I wasn't very pleased with any of these.

Calves (on machine)
40 total reps
All had a good long pause at the top and bottom of the movement.

Squat
1*5 185
1*5 190
3*5 195
All of these reps were really good. Heel drive on all of them.

Walking Lunge
12*50lbs (6 per leg, 100lbs total)
Wow, I've done these with 90lb dumbells before. After a long layoff these were hard!

bjohnso
07-24-2007, 01:20 PM
Thanks Kevin. The only problem is that I will outgrow the existing DBs so fast. I really don't like going above 8 reps or so. Oh well.

Can'tstopnow
07-24-2007, 08:23 PM
OH presses and SLDL are lookn tuff, especially the SLDL, nice work!

WBBIRL
07-24-2007, 08:27 PM
Looking good in here for sure, weighted dips is tank.

TwiloMike
07-24-2007, 08:32 PM
That's some serious leg work. I take it you don't post warm up sets?

bjohnso
07-24-2007, 08:55 PM
Can'tstopnow: Thanks, but those SLDLs pissed me off today. I couldn't really tell you why. OH presses are getting tough now that I'm cutting. I'm trying to finish my workouts in an hour or less, which means less rest time, which means my numbers may take some hits.

WBBIRL: Thanks dude. I love them weighted dips!

Mike: Thank you sir. I don't post warm-ups because it differs so much day-to-day, and nobody cares anyway. Today's squats were really intense, with much shorter rest in between than I am used to. I switched to a wide stance to make it easier to drive through my heals, but my poundage took a hit. I am, however, feeling it in my quads and glutes a lot more than before. The one thing I don't like about the wide stance is that it's so freaking hard to go below parallel. I'll have to work on the flexibility.

And thanks for stopping by gents, I appreciate my brothers in iron taking notice of my hard work!

Coke
07-25-2007, 06:23 AM
Smooth work with the lunges and all, that's one movement I need in the mix but can't seem to get started, lol.

bjohnso
07-25-2007, 07:10 AM
Pfff, if you I can do it surely you can. I've always seen it as more of a "burnout" exercise than anything. I have a tendency to use more weight than I can do with good form, so I'll just keep it at 1-2 sets at the end of a workout. It's a hell of an exercise, that's for sure.

TwiloMike
07-25-2007, 09:26 AM
Mike: Thank you sir. I don't post warm-ups because it differs so much day-to-day, and nobody cares anyway. Today's squats were really intense, with much shorter rest in between than I am used to. I switched to a wide stance to make it easier to drive through my heals, but my poundage took a hit. I am, however, feeling it in my quads and glutes a lot more than before. The one thing I don't like about the wide stance is that it's so freaking hard to go below parallel. I'll have to work on the flexibility.

Heh, that's interesting. My warm-ups seem to be fairly consistent. I've not tried wide stance squats in a long time, though... and I can see the issue with going below parallel. I've always felt them more in glutes/hams, though, not so much in my quads. Maybe I'll try them again in the near future, see what happens.

bjohnso
07-25-2007, 10:32 AM
I keep hearing how if you want to increase your squat, get your stance wide. With me it's the opposite, I can squat a lot more with a narrow stance. The only explanation I can come up with is that the stretch reflex is helping me lift a good deal of that weight when I use the narrow stance. Now that I've switched to the wide stance I am feeling it in my legs a lot more (but where else would I feel it?).

bjohnso
07-27-2007, 11:18 AM
Back

Calves
40 total reps on 400, then 10 on 300. Lengthy pauses at top and bottom of motion.

Chins
1*5 BW warmup
1*13 BW (matched PR) strong deload at the bottom of each rep, lengthy pause at the top of rep 13

1*4 BW+45 Bah, wasn't feeling these today

Continued doing bodyweight chins until I hit 65 (including the warmup). The last 8 or so I did a slow negative.

Face Pulls with double rope-thingy
6*100
5*5 110
I love the double rope thingy better than the metal handles, it feels so much better.

That's all folks.

Coke
07-28-2007, 06:49 PM
Effort is looking tight, keep it up.

bjohnso
07-29-2007, 01:17 PM
Chest and Shoulders:

Standing Military Press
6*155 Good form
1*185 Good form, and easy
1*190 Good form, and easy
1*195 Good form, somewhat easy
1*195 Decent form, kind of hard
6*155 Good form
10*135 Good form

Great shoulder workout



Weighted Dips
6,6,5 BW+105
First set had a short deload, subsequent sets did not.


Flat DB Bench Press
6,7,7,6 90lbs
The last rep on the last 2 sets was hideous beyond belief.


JM Press
6*115
Tried for a 7th but failed.


Overall great workout. It was about 1:15 long because I was bull****ting with my friend, but I got it done, and kept the intensity up.

Coke
07-30-2007, 05:33 AM
Solid day of pressing man, good job with the dips too.

bjohnso
07-30-2007, 12:21 PM
Thanks Coke.

Legs and Abs:

Hyperextension
1*10 45lb *PR
1*7 45lb

Squat
1*5 195
4*5 200

Walking Lunge
1*14 100lbs total
1*12 100lbs total

Getups
1*20

Crunches
2*12

Russian Twists
2*10


Tough workout.

Coke
07-30-2007, 03:29 PM
Handling it real well, nice and to the point throughout dude.

bjohnso
07-30-2007, 09:16 PM
Thanks CoCoa!



Just got back from Taco Bell and Wendy's. Yep, that's right, I went to 2 fast food joints, one right after the other. I had 6 soft taco supremes, a baconator, and a small coke. I expect to wake up tomorrow and be HHHHYYYYOOOOOOOOGE. I'll be doing kickbacks with entire planets in no time.

WBBIRL
07-30-2007, 09:22 PM
=( that food sounds amazing

bjohnso
07-31-2007, 07:58 AM
I could have fit another one of those baconators in me, had I wanted to. I ain't no lightweight.

TwiloMike
07-31-2007, 08:10 AM
The workout does look tough. What's your motivation for doing hypers before squats?

bjohnso
07-31-2007, 08:57 AM
Thanks Mike. My motivation for doing hypers before squats? Hmmm, there are a bunch of reason. I feel that my glutes and spinal erectors are lagging a little bit. I like to warm up my posterior chain to bring it more into play during squatting. It's only 2 sets (usually), sometimes I do them before squats, sometimes after. I don't feel that it tires me out too much before squatting, but when I feel that my squat numbers are taking a hit because of it then maybe I'll switch it up. I guess the best reason is I just like them a lot and feel they are the best hamstring/glute exercise. I don't really feel my glutes doing much work in any other exercise.

bjohnso
08-01-2007, 11:28 AM
Back:

Weighted Chins
1*5 BW+45 Great set.
2*4 BW+50 first set was fine, the last rep on the second set was iffy

BB Rows
1*6 185 a little heaving
1*6 195 a little more heaving

Shrugs
1*12 225 frequent grip resets, but a long pause at the top of each rep
1*8 275 same as above

BB Rows again
8+4 135 pause at the top

Face pulls
2*5 110 meh. Traps were tired.

Pronated grip pullups
2*5

DB Row
5,8 70 Form was pretty good.

Can'tstopnow
08-01-2007, 04:04 PM
Standing Military is superb, strong ass OH pressing.

Coke
08-02-2007, 06:50 AM
Started off super with some weighted pullups, whole back session deserve props.

bjohnso
08-02-2007, 07:17 AM
Thank you gentlemen!

KevinStarke
08-02-2007, 09:21 AM
Awesome weighted chins man, strong workout.

TwiloMike
08-02-2007, 09:51 AM
Wow, strong pulling. I'm totally jealous.

Stumprrp
08-02-2007, 10:04 AM
damn, im jealous of that meal! nice back workout, me and my friends hit up the dollar menu at wendies all the time haha.

bjohnso
08-02-2007, 11:31 AM
Kevin: Thanks man.

Mike: Thanks, but you're not that far behind me.

Stump: Don't be too jealous, the idiots at Taco Bell got our order wrong. They just gave us all tacos. I don't know what it is about Taco Bell but ever since I started going there in 1995ish they have consistently ****ed up my order. That's why we went to Wendy's. Actually, they ****ed up our order too, but we caught it in time. This world is going to hell, let me tell you.


But anyway, I just got back from Home Depot where I bought 2 six-foot lengths of 3/8 chain. So I'm going to have fun with those my next workout. Anybody ever apply chain work to bodyweight exercises?

I also went to Koal's to find some dress pants. Even with my lagging leg development it is damn hard to find a pair of pants that give my quads some breathing room. I'm like a 34inch waist, I had to buy 38s:mad:

bjohnso
08-04-2007, 03:36 PM
Chest and Shoulders:

Standing Military
8*155 *PR
2*195 Matched PR. First rep was easy, second was tough but I muscled it up.
11*135


Weighted Dip
6*105 Deep with no deload. I knew I wouldn't be able to get 6 again so I quit while I was ahead


DB Bench
5*5 100
All reps were pretty shaky, but ROM was at a max and all sets were very tough.


CGBP with chains
4*3 185+16lb chains. I was a little disappointed my chains only weigh 16lbs total. With the bench the chains came completely off the ground at the top of the motion. Don't know how much they deloaded.


Dips again
8*45lbs + chains
Chains had hardly any deload.


Preacher Curls
3*125 lol.


Incline Hammer curls
2*8 35s


Lateral Raise
8*30s


Too much volume, too much time. It was an alright workout though.

bjohnso
08-04-2007, 07:42 PM
Alright, I bought another set of chains, bringing the total weight up to 32lbs. My friend and I are going to play around with them tomorrow, which is leg day.

TwiloMike
08-04-2007, 09:05 PM
Wow, very nice looking pressing. The shaky but real sets are my favorite, actually. They're real work.


Alright, I bought another set of chains, bringing the total weight up to 32lbs. My friend and I are going to play around with them tomorrow, which is leg day.
Kinky.... ;)

bjohnso
08-04-2007, 09:15 PM
Wow, very nice looking pressing. The shaky but real sets are my favorite, actually. They're real work.

I don't like shaky sets. If they ain't clean then they ain't real, to me. Next time will be better though.


Kinky.... ;)

Lol? LOL!

TwiloMike
08-04-2007, 09:25 PM
I don't like shaky sets. If they ain't clean then they ain't real, to me. Next time will be better though.
I didn't take shaky to necessarily mean unclean. You said you had good ROM and they were real sets, you just happened to struggle through them. That's the part that I respect- the powering through and keeping the sets full ROM.


Lol? LOL!
:D Sorry. I gayed. :D

bjohnso
08-05-2007, 08:28 AM
Yeah, I guess you're right. It's just that I've repped out 12 with the 100s before and doing a 5*5 with them was humbling. My delts were probably tired out from the Military Presses.


And lol about how you "gayed." Or is is "gheyed?"

Stumprrp
08-05-2007, 08:47 AM
strong standing mili's, you will like chains.

clvmike19
08-05-2007, 09:00 AM
Weighted Chins separate the men from teh boyz...nice.

bjohnso
08-05-2007, 09:58 AM
Stump: Thanks bro. I only have about 32 pounds of chains, I'm not sure that will be enough resistance to my squat (working sets are about 200lbs at the moment). I think it will be fine for close-grip bench, and I'm also going to try them with chins. I've never heard of anyone doing them with bodyweight exercises, I wonder why that is?


clvmike19: Thanks! They're frustrating though, because sometimes it feels like I'm flying through the ceiling and sometimes it's like I have a bus hanging from my waist. UGH!

clvmike19
08-05-2007, 01:19 PM
Ive never tried them, but I know they have to be great as far as building muscle/strength...they're hardcore no doubt. And if you keep at it youll just keep slowly moving up...

bjohnso
08-05-2007, 01:35 PM
Legs

Squat

1*5 205 at or below parallel. EASY.




Squat w/ chains (chains weigh 32lbs)

2*5 205 + chains. Chains deloaded almost completely, and only about 2 links were left on the ground at the top of the motion. These sets were tough!

2*3 225 + chains. These were fairly easy.

1*1 245 + chains. Easy.

1*1 265 + chains. This was tough, I almost didn't make it up, but I pushed through it, with all heel drive no less.



Sumo deads (emphasis on the legs)

1*6 245

2*6 245 + chains. Again, chains deloaded almost completely and only about 2 links were left on the ground at the top of the motion.

1*1 315 + chains. Not easy, but not hard.




Ab crunches

15, 12, 12



Russian Twists

2*12




Walking back to my car with those chains was tough. It was so humid outside I was almost swimming.

clvmike19
08-05-2007, 03:01 PM
You're a freakin chain master man...impressive.

Coke
08-06-2007, 06:08 AM
Really into them chains, can barely keep up with you now, lol.

bjohnso
08-06-2007, 11:00 AM
You're a freakin chain master man...impressive.

Lol, hardly. I'll tell you, waling the 1/4 mile or so from my car to the gym with those chains sure made them seem heavier than 32 pounds!


Really into them chains, can barely keep up with you now, lol.

What do you mean you can barely keep up with me? Your repping more than twice my max! LOL!

clvmike19
08-07-2007, 06:38 PM
Where did you get these magic chains? Do you whip any fool who gets in your way with them?

bjohnso
08-07-2007, 06:56 PM
Where did you get these magic chains? Do you whip any fool who gets in your way with them?

At home depot, and yes. I actually run a sweatshop (Nike) in my basement with imported foreign tykes, so those chains serve a dual purpose. Best money I ever spent! ;)

clvmike19
08-08-2007, 04:03 AM
Thats the kind of evil capitalism I can appreciate!

Can'tstopnow
08-08-2007, 04:17 PM
Nice squat session, I need some damn chains man!

bjohnso
08-08-2007, 04:32 PM
Can'tstopnow: Thanks man. I probably should have ordered some heavier ones online, but I couldn't resist buying on impulse. My squat SUCKS compared to my other lifts, so I'm hoping the chains will provide new stimulus.

clvmike19: There are a couple HateAmerica/Anti-capitalist threads in general chat you might want to check out (it's not like the arguments are hard to de-construct)

clvmike19
08-08-2007, 04:56 PM
Oh then I can be labled a conservative hate monger!! Thats always been a dream of mine, Ill check them out, but I try to stay out of that. The other side never wants to listen to common sense...

bjohnso
08-10-2007, 12:50 PM
Back and Chest

Rack Pull from the top of the knee

1*455
1*475
1*500
1*525 *Matched PR. This one was tough and didn't want to go up at first, but I made it my bitch eventually.

12*405 Holy moly my head felt like it was going to explode. This set destroyed my grip.


DB flat bench

9, 7, 5 (I think it was 5) with 100lbers. Wow, I didn't think I had that in me. The first 8 reps on the first set were pretty easy, the 9th was shaky but I got it up there. Every rep had a deload at the bottom and a full ROM. That just goes to show me how much my delts are involved when I bench, since I didn't do military press beforehand.


Deadlifts (mostly working on form)

1*315
1*365
1*315
Had my hips high, like I used to do them. They felt pretty good.


BB Shrugs
2*3 315. Both sets had a pause at the top, but neither had a very good range of motion. I used a mixed grip for both sets.


Chins (all bodyweight)
1*10
1*5
1*4
Damn, I can't be sure that's what I really did, I can't remember for some reason. I'm almost certain I did at least 10 on the first set. All the reps had a rather slow and controlled ascension, some had a pause at the top, and all had a rather slow negative. I really felt my lats doing the work, and I'd say these chins were text-book perfect.


JM Press
7,8,6 115. OMG the pump!

KevinStarke
08-10-2007, 01:21 PM
525's a strong single and 405 x 12 is some awesome reppage on rack pulls, sick workout man.

bjohnso
08-10-2007, 03:12 PM
Thanks Kevin!

Coke
08-11-2007, 06:37 PM
Fine numbers on all movements, great overall effort.

bjohnso
08-16-2007, 09:06 PM
Thanks Coke!


My leg workout from Sunday:

Wide stance squat

4*5 205 all below parallel, all paused at the bottom, all had heel drive

1*5 225 same as above



Sumo deadlift

1*315 hips were low but I didn’t feel it in my legs for some reason



Cleans

Played around with 135 and dare I say may have actually had semi-decent form



ATF close-stance squats

2*6 135 all paused at the bottom



Calves (machine)

1*20 400 very long pause at the top on all reps



Ab crunches

1*15
1*12

oof.

Coke
08-17-2007, 06:07 AM
Good leg day, kinda late in posting it though bro, lol.

bjohnso
08-17-2007, 09:18 AM
Yup, I know. I didn't have internet access for a few days. Good thing I wrote it down, because I would have forgotten what I did.

bjohnso
08-17-2007, 07:41 PM
Upper body.


Rack Pull

1*530 *PR Very good single, went up pretty easy. Held for a while at the top.

1*3 505 matched PR, I believe.


DB Bench

1*9 100 ARRGGGHHH! Failed halfway up on the 10th rep! 9 was so easy why was 10 so hard?!!

4*5 100 Pretty good sets.


Chins

BW 8+2

3,2 +45lbs First set was good, although far from a PR. Second sucked.


Lateral Raise

8,9,9 30s. Pretty good sets


JM Press
9*115

2*6 125
All 3 were good sets.

TwiloMike
08-18-2007, 10:43 AM
Wow, nice and strong leg and back work. Congrats on the Rack Pull PR! I've never been past 3 plates on Rack Pulls. :)

bjohnso
08-18-2007, 12:21 PM
Thanks Mike. I'm pretty strong in the top-end deadlift movement. It's the bottom part that kills me. I'll bust out the chains with squats tomorrow and do some speed work with deadlifts maybe. Hopefully it won't be too hot tomorrow. It's been like the inside of a freaking oven here the past couple weeks.

Can'tstopnow
08-18-2007, 04:09 PM
Rack pulls look heavy, strong pulling as always.

Coke
08-18-2007, 05:48 PM
Very nice sets there for the upper body man.

bjohnso
08-19-2007, 02:26 PM
Thanks Coke Monster.

Legs:

Ab crunches:
1*20 BW
2*6 BW+10


SHELC (http://www.youtube.com/watch?v=TndnUMJkEtY&mode=related&search=)

2*6


Close Stance Squat (ATF)

1*5 225 easy

1*245 easy

1*265 easy

1*285 somewhat easy

2*1 305 difficult, but maintained form.


Wide stance squat to just below parallel

1*5 225 difficult


Wide stance box squat to just above parallel

1*8 135 difficult

1*5 185 difficult

1*5 225 very difficult



Cleans

Started at 135 and worked my way up to a couple of singles at 185. I think I am finally starting to get the hang of this mov75ement. These were really fun!


BB Calf raise (resting against the rack

1*5 185
1*5 225
2*3 275


SHELC again

1*20 dear God!

2*1 with one leg


Notes: Workout was way to friggin long - 1.5 hours. Squats were awesome, I drove through the heels on every single rep, which was a major problem for me with the close stance before. I don't know why it was so easy today, maybe because I activated my abs and hamstrings beforehand (which was my intention). Cleans felt great, and those SHELCs destroyed my hamstrings. I'm tired!

Edit: Every squat performed incorporated a pause at the bottom.

Coke
08-20-2007, 01:23 AM
Ace squats man, fine session throughout.

bjohnso
08-21-2007, 01:11 PM
Thank you, Coke.


Well, I caught a pretty bad cold in the middle of August, but I decided to go to the gym anyway. I'm glad I did. Here it is:

Standing Military

5*185 *PR* Holy moly, lately I've only been good for 3 reps. The last rep I leaned a back a little more than I would like, but regardless, that is some serious progress for me.

1*195
1*200 This was rather difficult.
9*155 *PR Again, leaning back a little more than I would like.


Neutral Grip Chins

1*5 25
2*4 35


Face Pulls

1*5 100
1*5 110
1*5 120


BW Pullups

1*8
5+1+1+1


Barbell Rows

1*12 with pronated grip and straps, heaved quite a bit.

2*8 with supinated grip and no straps, heaved quite a bit. Both these sets felt super.

KevinStarke
08-21-2007, 04:08 PM
Strong stuff man keep it up.

Coke
08-22-2007, 05:29 AM
Doing well with them shoulder presses and throughout dude.

bjohnso
08-22-2007, 08:31 PM
Roommate handling raw meat again. I say, "how about washing your hands after you handle that?" He goes, "I'm planning on handling it a lot more, but thank you." As if it was his safety I was concerned about. ****ing idiot.

His freeloading girlfriend, who is pushing 24 and never worked a day in her life (literally), has also been staying at our apartment going on 2 weeks. She doesn't work and doesn't take summer classes, she just hangs out at our place all day. She just graduated with a business degree but can't find a job because HER RESUME IS A BLANK SHEET OF PAPER (I've heard her wondering out loud why she can't find one). She doesn't drive, because she was anorexic when she was 16 and never got around to getting a license, so even if she had a job she couldn't get to it. She doesn't lift a finger to help maintain the place, doesn't pay to live here, doesn't pay for the water she uses, and she always gives me dirty looks. My roommate sheaufers (sp?) her around like she's the ****ing queen of England. It would almost be comical if I wasn't caught in the middle of it.

TOTALLY. ****ING. RIDICULOUS.

bjohnso
08-22-2007, 08:35 PM
I should also add that neither of these 2 idiots brought any furniture to our new apartment, not even a chair. Just let bjohnso take care of it. 2 of the most irresponsible people I have ever met. They never buy towels, napkins, soap. I always have to take care of that ****.

****ing **** pisses me off.

bjohnso
08-24-2007, 06:48 PM
Alright. Sorry about that.


Anyway, various upper body:

Bench

1*295 touch-n-go
1*295 touch-n-go. Almost didn't make it.

10*225 touch-n-go. This set was pretty explosive.

Well, I haven't benched heavy in at least 3 months (I think). So, I guess it's not that bad.


DB Bench
5*100 LOL, what a doozy.




Rack Lockouts approximately 4 inches above chest

3*1 275

1*1 285

2*1 295

All of these were difficult, but they felt awesome. The learning curve was pretty damn quick. It's interesting how I could struggle with it and very slowly force it up, whereas with bench-press if I stall that's it - I'm done. I wonder why that is.



Neutral Grip Chins

3*2 BW+70lbs

The first set was explosive, with a pause at the top of the second rep. The other two sets also had a pause at the top but they weren't quite as explosive. I'm very pleased with these, I matched a PR from many months ago.



Lateral Raise

9*30 Fairly strict, little momentum with a pause at the top of every rep.

9*30 Less strict than before, but still pretty good.

4*30 Very strict, which explains why I only did 4.



Face Pulls

5*100

5*119

5*120



Fairly Wide Grip Pullups

3*5 BW



Incline Dumbell Curls

8*35

5*40



JM Press

2*7 125 First set sucked, second was good.

TwiloMike
08-24-2007, 08:32 PM
Oh wow, that's a heck of a lot of volume there. Very nice work. Strong bench, nice pullups. Sweet overall.

The heavy but doable lockout was probably due to not having spent so much energy getting the weight to that position to begin with.

bjohnso
08-24-2007, 10:03 PM
Yeah, I was there for like an hour and a half.

The thing with the rack lockouts is (I think) that the stretch reflex is eliminated, thus making it more difficult than a full bench. We'll wait for Kevin to come in here and see what he has to say.

Coke
08-25-2007, 08:19 AM
Roommate rant was funny as hell, the nerve of some folks, lol - :D ...awesome workout.

bjohnso
08-25-2007, 08:18 PM
Roommate rant was funny as hell, the nerve of some folks, lol - :D ...awesome workout.

Thanks, lol! I hurt my shoulder, so ranting might be the only thing I'll be posting unfortunately.

Although, I did find a new workout partner who is actually serious about getting big and strong, so that's awesome.

bjohnso
08-30-2007, 11:39 AM
Legs

Ab Cruches
1*23
8, 6 10lbs


SHELC
2*6


Squat
1*305 Leaned forward a little to far, but maintained heel drive.
5*235 Good set.
2, 3 225 with wide stance


Good Mornings
Nothing really worth mentioning. My legs kept cramping up so my form was a little off.


Squats
1*4 225
3*3 225


Barbell Calf Raises
3*3 275 long pause at the top
held 275 at the top for a count of 20


Machine Calf Raises
2*10 400


Hyperextension
9, 6 45lbs Not a PR, but close.




Notes: Every single squat rep was rock bottom ATF, and paused. I wasn't really happy with that 305, but I wasn't terribly motivated today. I was feeling a little run-down for some reason. I think I probably have a 315 paused ATF squat in me. I'll try again sometime next week.

Coke
08-31-2007, 05:29 AM
Impressive squats and calf raises.

TwiloMike
08-31-2007, 10:07 AM
Nice squatting! Very well done.

bjohnso
08-31-2007, 02:59 PM
Coke and Mike: Thanks guys. Like I said, I wasn't really feeling that 305 so I tried to make myself feel better by doing a little extra volume. I'm a real stickler for form, so even though I went rock bottom I'm still not really happy with it.


Back:

Neutral Grip Chins on monkey bars:
1*12 BW short deload on every rep. Not bad, considering I've gained about five lbs since I did the 13.

7*3 60lbs Good, full reps.

10, 5, 6, 5 BW Good reps.



Bent Over dumbell rows

3*10 60s. Plenty of heaving.



My dextrose, caffeine, whey and ETS came this week, so I'm set for a while. I spent a fortune on all that stuff.

Coke
09-03-2007, 06:48 AM
Nice concentrated effort with the pullups and bb rows bro.

bjohnso
09-04-2007, 12:51 PM
Thanks Cokester.

Back (Again)

Chins

1*13 BW Just barely got that last rep in. All reps were paused at the bottom, but I didn't go to a dead hang. I'm happy with it though.

1*3 60lbs. Easy.

1*2 68lbs.

1*1 92lbs. Wasn't real pretty, but I got it up there.

5, 4 32lbs Good reps

1*8 BW




Overhead farmer walk (for the delts)

6 sets with 60lb dumbells. These were brutal.



DB Shoulder Press

3*5 60lbs




Farmer Walk (Grand Finale)

60lb dumbells for a total of about 2200 feet (two thousand two hundred feet). Obviously I had to take frequent breaks. I'm still sweating like crazy 20 minutes later.


Hopefully I'll be able to get in a proper gym for some squatting sometime this week.

Coke
09-05-2007, 05:31 AM
That workout looks killer, props.

bjohnso
09-06-2007, 12:43 PM
Coke: I'm surprised by how easy it was. I thought that farmer walk would be a lot harder. I probably became delirious half way through it, and that's why I didn't think it was hard. LOL!


Legs:

Step ups:

1*10 120lbs
4*5 152lbs


Walking Lunges

2*8 (4 per leg) 152 lbs



Stationary Lunges

1*10 120lbs



One arm overhead tricep extension

5*6 32 lbs



Two arm overhead tricep extension

1*11 60lbs



The humidity was incredible today, workout was outside. I was DRENCHED in sweat, but managed to keep the intensity up, thanks to dextrose and caffeine powder.

Coke
09-07-2007, 06:14 AM
I can't seem to get into the lunges or step ups for that matter, nice seeing you take on those movements.

bjohnso
09-07-2007, 08:36 AM
The only reason I'm doing those is because I can't get into a proper gym at the moment to squat. I'll tell you though, those step ups were a lot harder than I thought they would be. I really felt them in my glutes.

bjohnso
09-09-2007, 02:17 PM
Back and Shoulders

Neutral Grip Chins
1*13 BW *PR All these had a deload, and all the reps were full ROM
3, 4, 3, 3, 3 BW+60lbs The 4 repper is an all time PR. It was also done with full ROM

1*10 BW



DB Shoulder Press
12, 9, 7, 7, 6 60lbs



DB bent-over rows
5, 5, 5, 5, 5+7 60lbs. The "7" on the last set were done with a bit of heaving. All the others were strict, with a pause at the top.

Coke
09-10-2007, 06:00 AM
Good back and delt work guy.

bjohnso
09-11-2007, 01:52 PM
Legs:


Walking Lunge
1*22 152lbs It's some kind of PR



Step Ups
1*10 120
6, 7, 7 152



Stationary Lunge
1*10 152



For only 6 sets that was one hell of a workout.

TwiloMike
09-11-2007, 09:22 PM
Poking my nose in to see what's been happening here. Nice workouts, mang. Now, what did you do to your shoulder?

bjohnso
09-11-2007, 09:58 PM
Thanks Mike. I'm not exactly sure what I did to my shoulder, but I think I pulled my front delt doing bottom-up bench. I reasoned (correctly or not) that since the pain set in several hours after I finished the workout that it was not all that serious, so I gave it 5 days rest (this was several weeks ago mind you). It's still popping and hurting a little and I haven't done any chest pressing because I am at my parents house for a couple weeks and don't have the proper equipment. If I warm up (arm-weight rotator cuff and arm-weight lateral raise) it goes away for a little while but it always comes back. It will probably just turn into one of those nagging injuries, like my back.

I'm afraid I might have to stay away from bottom-up bench, I only did that exercise once and really liked it.

Coke
09-12-2007, 06:19 AM
The lunges and step-up combo is great man.

bjohnso
09-12-2007, 07:10 PM
Here are some (crappy) pictures I took yesterday and today.


Legs:
http://i241.photobucket.com/albums/ff281/dixiecup_2007/P1000156.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000155.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000158.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000160.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000162.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000163.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000027.jpg


Arms:
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000151.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000135.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000132.jpg


Chest:
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000150.jpg


Back:
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000140.jpg
http://s241.photobucket.com/albums/ff281/dixiecup_2007/?action=view&current=P1000005.jpg

Coke
09-13-2007, 05:20 AM
Got plenty of size on you dude, keep it up.

bjohnso
09-13-2007, 11:50 AM
Thanks dude. The camera is making me look a little bigger, a little leaner than I really am. I'm not trying to fool anyone.


Back:

Chins
1*13 BW Last rep was iffy, but I got it up there, so I can't complain.
1*3 60 Last rep was iffy, I knew I wasn't going to be able to reproduce it.
?*1 92 Bunch of singles, I lost count. Maybe 7.
1*10 BW Perfect reps.


Bent over DB rows
2*6 60lbs Strict, with pause at the top.


Chest supported DB rows
2*6 Strict, with pause at the top.


DB curl
2*3 60lbs. Reps were reasonably strict.


Jogged (i.e. stumbled) about half a mile.

Coke
09-14-2007, 05:45 AM
Ace sets with the db rows and curls, nice chins too.

bjohnso
09-14-2007, 05:11 PM
First day working out with my new partner. It was awesome. I drove from Cleveland to Cincinnati, didn't stop at my apartment LOL! I didn't have time. I put 300mg (approx) of caffeine powder in a bottle of water and drank that before my workout. Not bad for working out after a 5-hour drive.


Chest:


Flat BB Bench
1*295 Excellent paused single.
1*300 Paused, but my butt came off the bench so I can't count it :(
1*10 225 Paused. Great set. I'll bet I could do 15 fresh.

Flat DB Bench
2*5 110 All reps were paused at the bottom. The dumbbells at my new gym have constant diameter handles. I attribute that to the 10lb per hand increase in working weight. The dumbbells go up to 150! WOOHOO!


JM Press
1*6 115
1*6 125 failed on the seventh rep.


Lateral Raise
2*10 30 No pause at the top. Semi strict form.


I can't wait to do legs on Monday.

TwiloMike
09-14-2007, 08:33 PM
Damn... why did you drive 5 hours? I'm not clear on this. Great workout, though. Your pressing is damn strong. How was your shoulder behaving through that?

Btw, you're one solid dude. The arms and the upper back picture look excellent. Your legs are also, damn thick. I have nowhere near that thickness. :(

Looks like you're doing great, man. Keep it up! :thumbup:

Coke
09-15-2007, 08:27 AM
You were like a trooper on a mission, lol - great stuff man.

bjohnso
09-15-2007, 08:58 AM
Damn... why did you drive 5 hours? I'm not clear on this. Great workout, though. Your pressing is damn strong. How was your shoulder behaving through that?

Btw, you're one solid dude. The arms and the upper back picture look excellent. Your legs are also, damn thick. I have nowhere near that thickness. :(

Looks like you're doing great, man. Keep it up! :thumbup:

I drove 5 hours because I was staying at my parents' house for a couple weeks. I made a prior commitment to workout with my friend in Cincinnati (because I live in Cincinnati) at 3:45. Like always I was rushing, but I had to watch my speed because there were 19545297542908574 cops with radar guns (Ohio State and University of Cincinnati start classes on Monday, damn kids). Anyway, I had to drive the speed limit the whole time. I was planning on taking a short nap before the workout, but nope, I was too slow. My shoulder was, eh, alright.

Thanks for the comments on the pics. I swear I do not look that big in real life, I wish I did. The aspect ratio on photobucket must be different than in RL, plush the shadowing in a dark room also helps. I'm planning on getting a lot bigger though.


You were like a trooper on a mission, lol - great stuff man.

Thanks Coke, I was on a mission. Work out or bust.

TwiloMike
09-15-2007, 08:43 PM
Bigger is good. :)

This is the article on Foam Rolling, in case you don't get to the link I posted in my journal: http://www.t-nation.com/findArticle.do?article=04-021-training

I found foam rollers at Dick's Sporting Goods, and I hear Target carries them also. At Sports Authority the sales people and management looked at me as if I was asking them to hand me the moon... so don't even try there.

bjohnso
09-19-2007, 07:20 PM
Started my new job on monday, sleep quality and quantity have both sucked, but I finally managed to get a workout in.


Squat and Deadlift:

Squat
Worked up to a 295 single with decent form. Very deep with a pause at the bottom.

Squat to parallel with pause at the bottom:
5, 5, 3, 5 with 225. Meh, form was decent.

Calf raise
3*10 1 pps

Sumo deads
1*315 emphasis on the legs
1*335 equal emphasis on legs and back
1*355 same
1*365 same
I think I'm still good for a 405 fresh.

Conventional deads (burnout!)
1*20+ with 225. Took frequent breaks. I say "20+" because I think I actually did around 22 but I'm not sure so I'll just say 20. Lower back was a burnin'. My form actually improved towards the end because I loosened up and became more flexible. I'll have to remember to warm up more thoroughly for conventionals next time.

Coke
09-20-2007, 05:36 AM
Good luck with the new job...props for getting the session in and staying on top of things.

bjohnso
09-21-2007, 07:03 PM
Thanks Coke Monster.


Chest

Bench with chains (only deloaded about 10lbs, 32lbs total chain weight)

1*275 (so, about 295 at the bottom and 305ish at the top)

1*295 fail. Bah.


Plain ol' flat bench

2*1 295 both were paused and fairly easy. I was surprised I could do this given that I failed on the earlier set.


DB Bench

1*6 110 Brief pause at the bottom of all reps, full ROM. Last rep wasn't quite locked out, but I'm giving it to myself anyway. LOL! Getting back up there.


1*4 110


Various Calves


DB Static Holds
held the 150s for about 15 seconds.

BB Static Holds
worked up to holding 545 very briefly with a mixed grip. Ouch.

Coke
09-23-2007, 10:05 AM
Effort is not looking bad my friend.

bjohnso
09-24-2007, 06:16 PM
Thanks bro.



Back:

Sumo Deadlift
1*365
1*405 Matched old PR, booyah.


Conventional Deadlift
8*225
1*315
1*405
1*425
1*435 30lbs less than all-time PR, not bad at all.


Clean and strict military press
1*185
1*195
1*205 Tried for a second rep, lost core stability and only got half way up. Matched a PR that I've been trying to match for MONTHS. Very happy with this.


Clean
1*? 135


Weighted Chins
3*2 70lbs Matched PR, very happy.


Hyperextension
8, 6 45lbs


DB Row (starting the lawnmower style)
10, 10, 8 90lbs


Trap bar shrugs
2*8 225 I liiiiiiike.

Coke
09-25-2007, 05:39 AM
Real nice deads and all dude.

bjohnso
09-26-2007, 06:21 PM
Speed bench and chest hypertrophy


Speed Bench
8*3 125



Hypertrophy BB Bench
1*12 225
1*6 255
2*3 275
All sets were touch and go. I guess I'm getting back up there, but none of these sets were even close to PRs. Oh well, they can't all be record setters.



DB Bench
1*2 100 LOL.
1*12 80
1*9 90
1*8 90
1*8 90


Seated Bent leg calves
?*3 or 4 4 plates


Tip toe lunges (for the soleus)
1*16 50lbs total


Tip toe box squats
1*10 BW
1*10 50lbs total
1*10 100lbs total
These felt like they may be a staple soleus exercise. I just straddled a bench, extended my calves fully, and stood up.


Various other calves


Front Squat (working on form mainly). Worked up to a 185lb single, with an olympic grip (I cleaned the weight off the floor). I warmed up slowly and allowed my wrists to stretch out. I got my stance and my grip wider than usual, which helped a lot. The new gym allows me to get a side view and a front view at the same time, confirming that I am going pretty damn low. All the sets felt great, and I maintained heel drive the whole time. I'm very proud of that.


The whole workout took an hour 15 maybe. Pretty quick by my standards.

TwiloMike
09-26-2007, 08:21 PM
Nice chesticle workout! Speed work is great if you can do it.

bjohnso
09-27-2007, 03:23 AM
Nice chesticle workout! Speed work is great if you can do it.

Thanks! The way I'm doing it, it only takes about 6 minutes.

Coke
09-27-2007, 05:11 AM
Solid benching sets bro.

KevinStarke
09-27-2007, 09:09 AM
Great bench work John, nice front squat single too.

bjohnso
09-27-2007, 12:22 PM
Coke: Thanks brosef. The constant support I get from my regular journal viewers helps a lot.


Kevin: Hopefully I'll be benching 325 again before year's end, and front squatting maybe 225? Sounds reasonable. I've front squatted 250, bodybuilding style, with too much toe drive. I'll stick with that olympic grip from now on.

bjohnso
09-28-2007, 06:19 PM
I ****ed up big time in the gym today. Fell backwards with 225 while squatting. I stumbled and tried to recover. That was dumb, I should have just dropped it.


Legs:

Squat

?*1 275
?*1 285
Maybe three singles each, I wasn't counting.

225*crash. BIG MISTAKE. DUMB DUMB DUMB DUMB DUMB.


Front Squat

1*3 135
1*8 135 OK form
1*5 135
worked up to a 175lb single.



Standing calf machine
1*10 1pps
1*10 1pps + 5lbs
?*3 1pps + 25lbs


Some other stuff not worth noting. I really really hope I didn't **** up my knee. Damn.

KevinStarke
09-28-2007, 07:23 PM
Damn man that sucks I hope your knee is alright.

bjohnso
09-28-2007, 07:41 PM
Damn man that sucks I hope your knee is alright.

Me too. I should have gone home after that. It didn't hurt at the time so I kept on with my workout. I shouldn't have done that. That wasn't the dumbest thing I have done in my life, but it was definitely high on the list. Thankfully no one was standing behind me, they would have gotten ****ed up and I would be in quite a pickle right now, even moreso than I am.

Coke
09-30-2007, 09:59 AM
What a learning experience, getting from under that bar and letting it drop is the only way to go.

Did pretty good in there though just the same.

bjohnso
09-30-2007, 12:43 PM
What a learning experience, getting from under that bar and letting it drop is the only way to go.

Did pretty good in there though just the same.

yep. experience is a hard teacher. she gives you the test first, and the lesson afterward.

bjohnso
10-01-2007, 06:33 PM
Speed deadlift/speed squat/chest


Speed deadlift (sumo)
6*3 185 speed was good


Supersetted with speed squat:
6*3 135 a little slow


Good Mornings:
4*5 155 Depth wasn't quite what I wanted, but the stretch and form were good and I got 2 extra reps per set to make up for lack of depth

1*175 Meh, not terribly good


DB Bench
1*7 (I'm sure) 110
1*6 (I'm sure) 110
1*5 (I think) 110
1*5 (I think) 110
1*7 (I'm sure) 110
All reps were paused at the bottom

BB Bench
1*9 225 failed on rep 10

Coke
10-02-2007, 05:46 AM
Wow man, great effort all around.

bjohnso
10-06-2007, 09:45 AM
Thank you, Coke.

Legs:

Good Mornings
1*5 155 Depth was about the same as last time, but I didn't think I hit the target muscles terribly well.

1*1 175 Meh. It was alright.


Squat

1*5 185
1*5 205
1*5 215
1*5 225 Almost fell backwards again! Luckily I was in the power rack this time.
1*1 245
1*1 265
1*1 275 Easy. Good Form
1*1 285 Easy. Good Form
1*1 295 Easy, but too much toe drive.

Walking Lunge (barbell)
3*16 95 Great sets. The barbell makes it harder to cheat, because you can't shrug the weight up like you can with dumbells. My form was really good. Also the weight being concentrated higher up makes it a hell of a lot easier to balance.

A few sets of leg extensions

A few sets of leg curls (1*5 140 and 1*5 150)



I think the dynamic work I did on Monday helped a little - maybe that's wishful thinking since that was the first dynamic leg work I've ever done. But it seems like I performed pretty well for a morning workout with about 7 hours of sleep last night (kind of low for me).

Stumprrp
10-06-2007, 10:11 AM
solid leg day man! dynamic leg training is so vital, i cant express it enough, more so then bench. if you are explosive on the squat it will help all lifts. keep it up brother.

bjohnso
10-06-2007, 11:08 AM
solid leg day man! dynamic leg training is so vital, i cant express it enough, more so then bench. if you are explosive on the squat it will help all lifts. keep it up brother.

Thanks Stumpy. Right now I do dynamic work with just straight weights (no bands or chains). My lifting partner and I are going to get bands. Does dynamic work basically just teach you to move faster and help you recover faster between workouts? It's kind of fun doing 3 reps as fast and as hard as you can. We're starting to do dynamic deadlift and bench too. We'll be starting Westside shortly.

bjohnso
10-07-2007, 06:35 PM
I've decided, finally, to start tracking my calories again. I will be trying to cut down rather slowly.

Calories: 2712 (approx)

Protein: 240g (approx)

Fat: 83g (at least)

Carbs: 225g (approx)

Coke
10-08-2007, 06:13 AM
Very nice leg session there guy.

bjohnso
10-08-2007, 09:12 AM
Bah! Just got moved to night shift for this week. That means I got to go home early today, but have to pull 4 12hour shifts on nights. I'll have to spread my calories out over a 26 hour period instead of 15-ish.

Plan for today: 3271 calories, 271.5g protein. Hopefully I'll be able to stick to it!

bjohnso
10-08-2007, 04:47 PM
Speed squat and speed deadlift

Squat
8*3 135 Same weight I used last time, but 2 more sets and speed was better.


Sumo Deadlift
8*3 205 I think my feet actually came off the ground at some points.

5, 4 315 That might be some kind of PR. I kept my hips nice and low, so I'm proud of that.


Weighted Chins
1*5 45 Pretty good, could probably do 7 fresh
1*1 70 Allright.
1*1 90 Meh. Not very good.


Lateral Raise
1*12 30 Plenty of momentum
8,8,10 20 did these seated, and very strict.


Rear delt DB row
1*8 25
1*8 30 Feel the burn


Rear delt BB row
1*10 95 Feel the burn


Wrist curls in the squat rack
1*5 135 I will burn in an eternal pit of flame forever. Sorry.


Those speed sets *really* wear me out.

bjohnso
10-08-2007, 09:32 PM
I broke down and had a gazillion-calorie sandwhich from Quizno's.

Coke
10-09-2007, 05:14 AM
Wow man, your schedule is about to get rough...good job on the speed sets.

bjohnso
10-11-2007, 07:00 AM
The thing I hate most in life is traffic. I hate traffic more than I hate colonoscopies and rectal examinations (serious).


Chest:

DB Bench
1*7 110 Reps were slow but I got them up there, full ROM and paused.
1*3 120 PR. I've never DB benched 120s before, I'm sure I had a couple more in me had I not worked a 12 hour shift beforehand.
1*2 120
1*1 120


CGBP (hands completely inside the knurled part)
5, 5, 5, 5, 4 185 Surprisingly difficult


Standing calves

1*12 1pps
?*3 1pps + 25lbs
2*5 1pps + 25lbs
1*10 1pps +25 lbs Bounce reps


Skull crushers
1*3 120 lol
2*12 70


That's it.

Stumprrp
10-11-2007, 08:10 AM
awesome DB benching man

Coke
10-11-2007, 08:32 AM
Impressive numbers on the bench dude.

bjohnso
10-12-2007, 06:34 PM
Thanks, gentlemen.

Legs:

Good Mornings
1*5 160 *PR, good set
1*2 175 *PR, good set
1*2 175 not very good


Clean+front squat
Worked up to a double with 185. That's a PR.


Back Squat
3*5 205, wide stance focusing on the quads.


Walking Lunges with barbell
1*16 115
1*16 135
1*32 95, lol. Doubled last weeks set with 95lbs.


Barbell Curlz
1*10 95
1*5 115

Whole workout took 2+ hours.

Coke
10-13-2007, 12:17 PM
Nice leg day followed by those sets of curls bro.

bjohnso
10-15-2007, 05:52 PM
General Back: Felt pretty week throughout the whole workout for some reason.


Chins:
1*10 BW
1*5 45lbs Pretty good set.
1*1 70lbs Meh
1*1 90lbs Meh


Sumo Deads
1*1 365 Woah, felt waaaay too heavy. WTF?
6,5,4,4,4 315 Leg emphasis, good form.


Wide-grip chins, pause at the top
8, 7 BW


Rear Delt DB Rows
1*10 25
1*10 30


Rear Delt BB Rows
1*10 95
2*6 105


Face Pulls
1*10 100
1*10 120
1*6 140


Seated Calves
?*3 3plates

Rotator cuff stuff.

Coke
10-16-2007, 05:53 AM
Been on a roll from the beginning, should be well pleased with that.

bjohnso
10-17-2007, 06:02 PM
Been on a roll from the beginning, should be well pleased with that.

Bah! If I can do 405 for 1 then I should be able to do around 350 for 5 reps. I felt pretty run down today too, I'm pretty sure I'm overtraining, or the caloric deficit is too much. According to the scale I've lost like 6 lbs already (certainly water weight).


Chest and calves:

BB Bench:
1*295 went for a double and failed.
1*7 225


Close grip bench (pinky just inside knurled part)
1*5 185
1*5 195
1*6 195
1*5 195
1*5 195


Standing Calf Raise (close stance) (*I'm just going to write down the weight as if it were on a barbell, it's much easier that way)
1*3 185
1*3 190
1*3 195
1*3 200
1*4 205
1*4 210
1*3 215


Standing Calf Raise (wide stance)
2*3 215


Seated Calf Raise
3*12 55lbs


Skull Crushers
1*20 70 LOL!
10, 10, 8 90lbs


Lateral Static Holds (lateral raise held at the top position
2 sets with 30lb dumbells for 6 seconds

Coke
10-18-2007, 05:43 AM
The overtraining bit will catch up with us all at some point, lol...you're handling things though bro - ;)