Jon’s Gym Reps

[JonM81x]

Hey Yall...

Started hitting the gym and kitchen pretty hard about 2 years ago... 37 years old this month 5’9” 200lb up from 183 when I started in 2016... got lazy with life, work and kids and hadn’t been working out in the last 10 years but worked out regularly from high school to mid 20s... Time to get rid of the dad bod!! Haha

Anyway... here is my current 2018 workouts geared toward strength... Gonna run it for another few weeks and unload and add some volume and lean out for summer!

1/31/18
OH Press 5x5 125
DB Bench 75’s 3x8
Cable Fly 80 3x8
Tricep single rev grip 50 3x8
Abs mach 150 3x8

1/29/18
Squat 265 5x5
Supported Row 105 5x5
DB Bicep curl 40’s 3x8
Stand single calf 70 3x8

1/26/18
Bench 215 5x5
Incline DB Press 65 3x8
Lateral Raise 20x8-8-8
tris oh pulley 150 3x8
Ab Mach 150 3x8

1/24/18
Deadlift 285 5x5
Pull Up 5x5 BW +10lb
Hammer Bicep curl 35x8-8-8
Calf Raises seated 115 3x8

1/21/18
OH Press 5x5 120
DB Bench 75’s 3x8
Cable Fly 80x8-8-8
Tricep single rev grip 50 3x8
Abs mach 150 3x8

1/19/18
Squat 260 5x5
Supported Row 100 5x5
Bicep curl 40x8 8 8
Stand calf 65 3x8

1/17/18
Bench 210 5x5
Incline DB Press 65 3x8
Lateral Raise 20x8-8-8
tris oh pulley 140 3x8
Ab Mach 150 3x8

1/15/18
Deadlift 275 5x5
Pull Up 5x5 BW +10-10-10-5-5
Hammer Bicep curl 35x8-8-8
Calf Raises seated 115 3x8

1/12/18
OH Press 5x5 115 tough
DB Bench 75 3x8 fail last set
Cable Fly 90x8 80x8-8
Tricep single rope 55 3x8
Abs 150 3x8

1-10-18
Squat 255 5x5 hold
Supported Row 90 5x5 +
Bicep curl 40x8 8 8
Stand calf 60 3x8 +

1/8/18
Bench 205 5x5
Incline DB Press 65 3x8
Lateral Raise 20x8-8-8
tris oh pulley 140 3x8
Ab Mach 150 3x8

1/5/18
Deadlift 275 5x5
Pull Up 5x5 BW +10-10-10-5-5
Hammer Bicep curl 35x8-8-8
Calf Raises seated 115 3x8
Tough weights, add at my own risk

1/3/18
OH Press 5x5 110 tough
DB Bench 75 3x8 tough
Cable Fly 90 2x8 80x8
Tricep single rope 55 3x8 tough
Abs 150 3x8

1/2/18
Squat 250 5x5
Rope Row 170 5x5
Bicep curl 40x8 35 2x8
Stand calf 55 3x8 +

[JonM81x]

2/2/18
Deadlift 290 5x5
Pull Up 5x5 BW +12.5 lb
Hammer Bicep curl 35x8-8-8
Calf Raises seated 115 3x8

Phew... helluva workout without pre workout drink! May rethink my decision to cut that from the budget! Hahaha

[JonM81x]

2/5/18
Bench 220 5x5
Incline DB Press 65 3x8
Lateral Raise 20x8-8-8
tris oh pulley 150 3x8
Ab Mach 150 3x8

Next wednesday I get to attempt to rep out 225... 220 was pretty taxing, mainly the first set. I wasn’t sure I’d get all 25 but I did! 2 big boy plates on each side next week... I’m growing up! Hahaha

[JonM81x]

2/7/18
Squat 270 5x5
Supported Row 110 5x5
Preach EZ curl 85x8, 75 2x8
Stand single calf BW+70 3x8

3rd workout without preworkout magic. Surviving! Very close to 275 squat and that’s as heavy as I go till end of summer/fall I believe... Gettin damn hard to get deeper squats with the wt moving up every time! Hahahahaha

[JonM81x]

2/9/18
OH Press 5x5 135
DB Bench 75’s 3x8
Cable Fly 90 3x8
Tricep single rev grip 50x8-8-10
Abs mach 150 3x10

Finally a kick butt workout without PreWO drink lol

[ElrondHubbard]

Nice to see the log, Jon. Making some real progress there! Reps will be headed your way as soon as the post count can handle them!

[JonM81x]

Thanks!!! ^^^

Im looking forward to a deload next week. I’m really close to stalling on all my big lifts!!! Still grinding tho!

2/12/18
Deadlift 295 5x5 barefoot
Pull Up 5x5 BW +12.5 lb
Hammer Bicep curl 35x8-8-8
Calf Raises seated 115 3x8

[JonM81x]

2/14/18
Bench 225 5x5
Incline DB Press 65’s 3x8
Lateral Raise 20’s 3x8
tris oh pulley 150 3x10
Ab Mach 150 3x10

Bench goal met going into a deload next week!!

[JonM81x]

2/16/18
Squat 275 5x5
Supported Row 115 5x5
Bicep curl 40’s 3x8
Stand single calf BW+70 3x8

Going into a deload week next week but killed it today, thanks for members in the other forums recommending Deads/squats in socks. Really helped my squats today. Had more in the tank with adding 5lb today! Goal met, deload here I come....

I will decide on my next routine soon.... maybe Fierce 5 intermediate or my old faithful SPBR...

[JonM81x]

Deload...

2/19/18
OH BB Press 135 3 x 3 100%
DB Bench Press 2 x 6 75’s (100%)
Chest fly 3 x 8 15’s (85%) (dude hogging the cables. lol
Tricep single rev grip 3 x 10 40 85%
Ab work 3 x 10 120 85%


Either cut reps or wt, quick and easy... hard to deload for me but much needed.

[JonM81x]

2/20/18 deload week
Deadlift 295 3x3 barefoot 100%
Pull Up 3x3 BW +12.5 lb 100%
Hammer Bicep curl 30 3x8 85%
Calf Raises seated 90 3x8 85%
Bike 5min

[JonM81x]

2/23/18 deload week
Squat 275 3x3 100%
Supported Row 115 3x3 100%
Bicep curl 35’s 3x8 85%
Stand single calf BW+60 3x8 85%

2/22/18 deload week
Bench 225 3x3 100%
Incline DB Press 65’s 2x6 100%
Lateral Raise 15’s 3x8 85%
tris oh pulley 120 3x10 85%
Ab Mach 120 3x10 85%

Deload week is over. Time to get back at it. Still in the air for next weeks routine... leaning towards F5 intermediate... we shall see!

[JonM81x]

Fierce 5 intermediate day 1:

2/26/18
Bench 3x5 225
Incline Bench 3x8 65’s
Pull down 3x8 130
Chest support Rows 3x8 80
Curls 3x10 30’s
superset
Reverse Flies 3x12 10’s


Holy Crap that was tougher than I expected. I couldn’t take weight off fast enough today, felt like I should leave my man card at the door before I leave! Hahahaha challenge accepted!

[JonM81x]

2/27/18
Squats 3x5 275
Weighted Back Extensions 3x8 15
Leg Press 3x10 365
Leg Curls 3x10 150
Ab work 3x15 110
Seated Calf raises 3x12 90

[JonM81x]

3/1/18
OHP 3x5 135
Cable Flies 3x10 120
Pullups 3x8
Chest Support Rows 3x8 80,70,70
Face Pulls 3x12 60,60,70
Superset
Tricep pressdowns 3x10 100 rope

Phew. Brutal. Cheating too much on rows so I dropped wt a bit. Never have done a face pull so that was interesting. LoL

Shoulders on fire by the end of this one!

[JonM81x]

3/2/18
Deadlift 3x5 295
Lunges 3x8 20’s
Leg Extensions 3x10 130, 125, 120 seat3
Leg Curls 3x10 150
Ab work 3x15 120
Superset
Calf Raises 3x12 single leg bw

Gassed. I’m gonna feel this one!

[JonM81x]

3/5/18
Bench 3x6 225
Incline Bench 3x9 65’s
Pull down 3x9 130
Chest support Rows 3x9 70
Bar Curls 3x11 65, 65, 55
Reverse Flies 3x13 10’s

Man, I need to work on endurance training!! LoL Still getting gassed towards the end!

[JonM81x]

3/6/18
Squats 3x6 275
Weighted Back Extensions 3x9 20
Leg Press 3x11 365
Prone Leg Curls 3x11 80
Ab work 3x16 110
Seated Calf raises 3x13 90

Did the prone leg curls vs seated today. Other than that, getting used to the volume I think! Not so gassed today.