|
-
12-19-2012, 07:32 AM #1021
-
12-20-2012, 06:19 AM #1022
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
December 19, 2012
Training
HIIT
Precore Elliptical
5 minute warmup
5 intervals (30 seconds all out, 3:30 easy)
5 minute cooldown
Weight
?
Nutrition ( P / CHO / Fat / Fiber )
~250 / ~220 / ~59 / ~40
Notes
Simple day, woke up did my HIIT, worked all day, then came home and relaxed on the couch.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
12-20-2012, 02:28 PM #1023
-
12-20-2012, 04:15 PM #1024
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21714
-
-
12-21-2012, 09:53 AM #1025
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
December 20, 2012
Training
Juggernaut 5's Wave/Week 2/OHP
OHP
85x2
100x2
105x5 (4 sets)
Bent Over BB Row (supinated grip, very strict)
255x6 @ 9
235x6x2 @ 8.5
235x8 @ 9
Flat DB Press
90x5 @ 9
85x5x2 @ 8.5
85x8 @ 9
Close Grip Lat Pulldown
120x15
140x15
160x15
Cable Triceps Extension
80x15 +8,+8,+8
Weight
199.8
Nutrition ( P / CHO / Fat / Fiber )
250 / 230 / 59 / 45 + a bunch of untracked foods (got hungry after work, indulged a bit, lowering my cals over the next few days to mitigate)
Notes
OHP felt pretty good. I'm either getting stronger or b/c I'm only doing sets of 5 reps so I'm not fatiguing as fast. Either way, they felt pretty good. The rest of the workout really gave my upper body a great pump as I was really trying to establish that MMC by lowering the weight a bit and using better form.
Low carbs bro?
Not really, the only thing I'd say is try to be a little more flexible with my food choices. The last few months kind of took a little toll on my relationship with the wife since we didn't go out as much. But you live and learn, so the next time I should be better adjusted to try and balance my life w/ prep.
Paul's just trollingLack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
12-24-2012, 06:19 AM #1026
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Hi Adam,
I just wanted to wish you and your wife a Merry Christmas and a Happy New Year.
2012 was a great year for you but here is hoping 2013 is even better!
Cheers,
Dean"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
-
12-24-2012, 01:28 PM #1027
-
12-26-2012, 08:54 AM #1028
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
Just a quick holiday update. Got in all of my training sessions. Managed to get a great session in with Bob on the 24th, was nice catching up with him, now I just have to catch him in the strength department
Diet has been hit / miss due to all the craziness that comes along with the holidays. Not stressing it, but hopefully once 2013 comes I'll be able to settle back into a normal routine.
Highlights of my 5's realization week so far is 210x7 on bench and 285x9 on squats. Both all out sets upped my max lifts a bit, so moving into the 3's wave should be fun.
Thanks Dean, hope your holiday's were great as well. 2013 should be another filled with some great milestones.
Thanks! Had a great time with friends and family, hope you did too.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
-
12-26-2012, 09:43 AM #1029
-
12-27-2012, 07:48 AM #1030
-
12-27-2012, 08:02 AM #1031
-
12-27-2012, 09:04 AM #1032
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
Did some HIIT cardio last night. Weight in this AM at 210... not too bad considering I didn't watch what I was eating that much Saturday thru yesterday. Back on my macro's today though, so hopefully some of this weight will come off.
Holiday was awesome. Great times with friends and family.
I'm driving back to Orlando Friday sometime after work. Was thinking of doing my DL's either early morning or later in the day if you want to meetup this Friday. Saturday we should hook-up for sure, most likely in the AM b/c I'll probably be trying to meet up with my Dad later in the day.
Sweet, most definitely. I'm about to hit the 3's wave so I will be nice to squat with someone stronger to give me that extra motivationLack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
-
12-27-2012, 08:11 PM #1033
-
12-28-2012, 08:14 AM #1034
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
December 27, 2012
Training
Juggernaut 5's Wave/Week 3/OHP
OHP
70x5, 85x3, 95x2, 105x1, 110x1, 115x1, 115x8
HS Iso-Lateral Row (per side)
170x6 @ 9, 160x6x5 @ 8.5, 160x6 @ 9
DB Bench
100x3.5 @ 10, 90x6 @ 9, 85x6x3 @ 8.5, 85x5 @ 9
Lat Pulldown (supinated grip)
120x15, 140x15, 160x12, 180x10
Decline Skullcrushers
90x10, +5,+5,+4,+4,+3
Weight
210
Nutrition ( P / CHO / Fat / Fiber )
another untracked day
Notes
Got in a great OHP session last night. Managed 8 reps with 115, which is not that bad. Just seems my shoulders run out of stamina real quick as reps 1-5 were easy, then it became a struggle. Might need to work on my breathing while doing this movement as this might help with the fatigue factor.
Well,some off the weight is probably bloat that will go away in the next few days once I reel things back in. No doubt I put on some fat, but I think my weight will drop a bit once I get things back on track and keep things consistent.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
12-28-2012, 12:51 PM #1035
Solid OHP presses! Enjoy New Years then reel it in
Emeka "The MenAce" Okammor - All American EFX Rep
Phil. 4:13
********: www.********.com/AllAmericanEFX
Twitter: @AllAmericanEFX
Instagram: @AAEFX
http://www.aaefx.com
My comments do not necessarily reflect the opinions of All American EFX and they are my own.
-
12-30-2012, 01:15 PM #1036
-
-
12-31-2012, 06:29 AM #1037
-
01-07-2013, 05:14 AM #1038
-
01-07-2013, 05:26 AM #1039
-
01-07-2013, 04:44 PM #1040
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
Haven't posted in a while. Finished off my 5's way realization week with 365 for 10 reps on DL. Again I probably could have gotten more but I have yet to find my chalk and my grip started to give on rep 8 and almost slipped by the time rep 10 came around.
Last week was a scheduled deload, basically I decreased the intensity on the TJM lifts and increased the volume, hitting 5 sets of 5 reps for my working set while keeping my accessory work short and sweet. Did a somewhat decent job keeping my diet in check, was back down under 210 last Thursday, we'll see where my weight is this upcoming Thursday (only checking my weight once a week).
Started the 3's wave this week (will be next post) and I'm starting to feel some strength again.
Thanks E, hope you had a great NYE my man.
Thanks Chris, starting to get back into the swing of things.
Hope you and wife had a great holiday, and I hope you're starting to feel better my dude.
I enjoyed it Bob, hope you had a great time with your family. Saw the pics of your 'Cuda coming home, gotta get a ride in that bad boy when it's on the road
My OHP is super weak. Might be my long arms, but I'm hoping I can bring up some strength in that lift.Last edited by adamjohn32; 01-07-2013 at 04:52 PM.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
-
01-07-2013, 04:50 PM #1041
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
January 07, 2013
Training
Juggernaut 3's Wave/Week 1/Bench
Bench
200x3 (7 sets)
Chin-Ups
BWx10,8,7,7
HS Shoulder Press (per side)
85x10 @ 9, 80x10 @8.5 (2 sets), 80x10 @ 9
Low Cable Row
160x12, +8,+8,+8
HS Preacher Curl
70x15, +8,+8,+8
Weight
?
Nutrition ( P / CHO / Fat / Fiber )
250.3 / 238.7 / 60.6 / 32.4
Notes
Great morning bench session. 200 felt very light and I actually had some decent speed the concentric, even after pausing on the chest. Squats up tomorrow morning, 7 sets with 275. Should be a great way to start off the dayLack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
01-08-2013, 04:54 AM #1042
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Nice work. I know you want that bench to climb. 3's wave...I'll be watching closely.
About Saturday. i was planning on just going in Sunday since it will be pretty hectic. I will be at Layne's meet and Misty will be out shopping for Bride's Maid Gowns in Tampa.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
-
01-10-2013, 01:16 PM #1043
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
January 08, 2013
Training
Juggernaut 3's Wave/Week 1/Squat
Squat
275x3 (7 sets)
Rack Pulls
355x8 @ 9, 325x8x2 @8.5, 325x10 @ 9
Deficit Deadlifts
225x3 (8 sets)
HS Plate Loaded Single Leg Curls
75x12, +8,+8,+8
Calf Press
330x15, +8,+8,+8
Weight
?
Nutrition ( P / CHO / Fat / Fiber )
250.6 / 242.0 / 60.6 / 39.9
Notes
Good squat session. Rack pulls felt pretty good as well.
January 10, 2013
Training
Juggernaut 3's Wave/Week 1/OHP
OHP
110x3 (7 sets)
Bent-over BB Row (supinated grip)
245x8 @ 9, 235x8x2 @ 8.5, 235x8 @ 9
DB Press
85x8 @ 9, 80x8 @ 8.5, 80x10 @ 9
Close Grip Lat Pulldown SS Cable Pressdowns
140x15 / 70x15, 160x12 / 85x12, 160x12 / 85x12
Weight
212.0
Nutrition ( P / CHO / Fat / Fiber )
196.9 / 202.1 / 49.5 / 32.8 + 1 meal left to plan out.
Notes
Overhead press felt good, starting to get the mechanics in muscle memory which should help when going max effort.
Either way, hopefully we'll get a chance to hang out and watch some heavy lifting next SaturdayLack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
01-15-2013, 02:49 PM #1044
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3972
Quick update
Work has been pretty hectic. The more comfortable I'm getting in my new job, the more work I seem to be getting. It's a good thing to have I guess.
Ended the 3's wave accumulation week with 7 pretty easy sets of DL's with 355, all done without a belt and double overhand grip. Gotta remember to find my chalk before this Friday's session though b/c the grip was getting tough to keep by the 6th and 7th set.
Started the 3's wave intensification week with two great workouts.
Monday I hit 5 solid sets of 210x3 on bench, seems my pressing strength (or what I had) is starting to come back. Moved my accessory work into a more hypertrophy rep range, got a great pump in my lats and bi's.
This morning hit 5 solid (and surprisingly easy) sets of 295x3 on squats. No belt or knee sleeves either, so strength is starting to return here as well. Finished the rest of the workout with some higher rep rack pulls, speed deficit deads, and some myo-rep leg curls and calf raises.Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
-
-
01-15-2013, 04:27 PM #1045
-
01-15-2013, 06:53 PM #1046
-
01-16-2013, 04:53 AM #1047
-
01-16-2013, 05:39 AM #1048
-
-
01-22-2013, 04:48 AM #1049
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1431
-
01-22-2013, 05:40 AM #1050
- Join Date: Feb 2005
- Location: Charlotte, North Carolina, United States
- Age: 40
- Posts: 8,793
- Rep Power: 4896
Bookmarks