adamjohn32's 2012 Contest Prep Journal

[fltallpaul]

Settling in the new house, gym, job and car...lol. Lots of changes!

[NaturalPursuit]

Settling in the new house, gym, job and car...lol. Lots of changes!

x2! Must be a very fun time!...and nerve racking!!!

[FrmrHoss]

I'll be there in attendance, just not participating. It's a pretty big meet though, and the people who run it are awesome.

Pretty big meet? Then definitely no reason for me to compete . I wish I had found it a little earlier to see if I could swing it - there is another one that same weekend that is in Myrtle Beach, so hard to swap a 3.5 hour drive for an 8.5 hour one but it is tempting. I may see if I can convince one of my other buddies up here to trek down for it.

[adamjohn32]

December 11, 2012

Training

Juggernaut 5's Wave/Week 1/Squat

Squats
245x5 (6 sets)

Rack Pulls
345x5 @ 9, 315x5x2 @8.5, 315x6 @ 9

Deficit Deadlifts
225x3 (8 sets)

Standing Calf Raise
150x15, +8,+8,+8

Seated Leg Curl
130x15, +8,+8,+8

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250 / 209 / 58 / 34

Notes

Squats felt heavy the first couple sets, probably due to me not warming up properly. Once I got warm they were pretty easy. Also used no belt or knee wraps, core is definitely feeling stronger from all the non-belt work I've been doing.

Settling in the new house, gym, job and car...lol. Lots of changes!

x2! Must be a very fun time!...and nerve racking!!!

I think once the holiday's are over things will start feeling normal lol.

Pretty big meet? Then definitely no reason for me to compete . I wish I had found it a little earlier to see if I could swing it - there is another one that same weekend that is in Myrtle Beach, so hard to swap a 3.5 hour drive for an 8.5 hour one but it is tempting. I may see if I can convince one of my other buddies up here to trek down for it.

You and the wife could make the trip just to visit

[FrmrHoss]

Regrettably she works in public accounting and January through March is their busy season - hard to get her to do much of anything during that time!

[ErickStevens]

I'll be at Record Breakers since one of my girls is doing to try and qualify for RUM. I thought about doing it as a team (Me, Kelsea, Dana, Meghan, and Ryan our new guy) but with it being a 3 day affair I think we'd all be split on different days. Too much hassle for me.

[adamjohn32]

December 12, 2012

Training

HIIT

Prowler Pushes
5 minute stretch / jump rope
5 pushes (sled + 230lbs, 15 yards pushing the low handles, 15 yards pushing the high handles), ~3 minutes catching breath, jumping rope in between.
5 minutes stretch / jump rope

Weight

198.2 (up a bit from some weekend eats)

Nutrition ( P / CHO / Fat / Fiber )

250 / 213 / 58 / 42

Notes

Prowlers pushes were great last night, loving the new gym. Weight is up a bit, but not too worried as my waist measurement was the same this morning as last week.

Regrettably she works in public accounting and January through March is their busy season - hard to get her to do much of anything during that time!

Bro-weekend?

I'll be at Record Breakers since one of my girls is doing to try and qualify for RUM. I thought about doing it as a team (Me, Kelsea, Dana, Meghan, and Ryan our new guy) but with it being a 3 day affair I think we'd all be split on different days. Too much hassle for me.

Yeah buddy, hopefully we'll get a chance to hang a bit, maybe even train if there's time. Looks like it will be an epic weekend

[adamjohn32]

December 13, 2012

Training

Juggernaut 5's Wave/Week 1/OHP

OHP
100x5 (6 sets)

Bent over BB Row (very strict form)
225x8 @ 9, 205x8x2 @ 8.5, 205x10 @ 9

Flat DB Press
80x8 @ 9, 75x8x2 @ 8.5, 75x10

Close Grip Lat Pulldown
120x15, 140x15, 160x15 180x10 drop 120x10

Tricep Extension Machine
140x12, +6,+6,+6,+6

Weight

198.2

Nutrition ( P / CHO / Fat / Fiber )

250 / 215 / 58 / 40 + some snacks I didn't track. Hopefully my weight will stabilize in the mid-190's soon

Notes

Good night in the gym, pressing strength seems to be getting better. Still nowhere near where I'd like it, but it's progressing.

[FrmrHoss]

Bro-weekend?

It's not a bad idea definitely have my eye on it on the calendar.

[Ccm644]

December 13, 2012

Notes

Good night in the gym, pressing strength seems to be getting better. Still nowhere near where I'd like it, but it's progressing.

Glad your strength is getting better, before you know it your strength will be were you want it

Keep up the progress

[jpfaherty]

Progress my man! stick with it and you'll get to where you wanna be and beyond!

[NaturalPursuit]

Pressing strength always seems to be the last thing to come back but great progress so far man! Setting yourself up for a MAJOR offseason!

[fltallpaul]

How are you liking the 5's wave?

[John1262]

Checking in see how things are going.

[adamjohn32]

Hit all my TJM workouts (deadlifts on 12/14/12, BB'ing day on 12/15/12) and lifting is going great. 330 for 6 sets of 5 on the DL's was pretty easy IMO. The 10's and 8's waves really prep the endurance, as all my sets of 5 last week felt very easy. Hopefully come next week (5's realization week) I'll be primed to push things and get my estimated max #'s bumped up

Nutrition has really been hit/miss. During the week everything stays on track, but I've had to attend holiday parties it seems every weekend and I have a hard time limiting my intake lol. Weight is up a bit I'm sure, but I'm not stepping on the scale till Thursday. Hopefully I won't be too far away from the ~198 I was last week. Either way, I'm not dieting for a few years, and once the holiday's are over I know things will become more manageable.

It's not a bad idea definitely have my eye on it on the calendar.

Yeah man, I've got a spare bedroom if you need a place to crash.

Glad your strength is getting better, before you know it your strength will be were you want it

Keep up the progress

Progress my man! stick with it and you'll get to where you wanna be and beyond!

Pressing strength always seems to be the last thing to come back but great progress so far man! Setting yourself up for a MAJOR offseason!

thanks for the support fella's, gotta keep taking things one day at a time.

How are you liking the 5's wave?

love it since I felt pretty strong during the 8's wave, but after the 6-7th rep I'd always get fatigued. Now I feel I have a few reps left in the tank. Hoping to put up some good numbers come realization week.

Checking in see how things are going.

Training is going good, new job is going good, just gotta get my diet back in check.

[Emekaokammor]

You deserve to enjoy the holiday eating, eat up!

[Gibson5521]

Hit all my TJM workouts (deadlifts on 12/14/12, BB'ing day on 12/15/12) and lifting is going great. 330 for 6 sets of 5 on the DL's was pretty easy IMO. The 10's and 8's waves really prep the endurance, as all my sets of 5 last week felt very easy. Hopefully come next week (5's realization week) I'll be primed to push things and get my estimated max #'s bumped up

Nutrition has really been hit/miss. During the week everything stays on track, but I've had to attend holiday parties it seems every weekend and I have a hard time limiting my intake lol. Weight is up a bit I'm sure, but I'm not stepping on the scale till Thursday. Hopefully I won't be too far away from the ~198 I was last week. Either way, I'm not dieting for a few years, and once the holiday's are over I know things will become more manageable.



Yeah man, I've got a spare bedroom if you need a place to crash.







thanks for the support fella's, gotta keep taking things one day at a time.



love it since I felt pretty strong during the 8's wave, but after the 6-7th rep I'd always get fatigued. Now I feel I have a few reps left in the tank. Hoping to put up some good numbers come realization week.



Training is going good, new job is going good, just gotta get my diet back in check.

Your doing fine dude, I like reverse dieting and all but to a certain extent people get ridiculous with hitting numbers EVERY day. Francisco probably isnt the best comparison ( hes a freak lol) but he does cheat meals during the offseason and hits macros during the week and hes one of the leanest guys I see in the offseason. Doug Miller eats sushi and pigs out too during the growseason. Even though im using genetic marvels as an example my point is you can relax a couple nights a week and not have to worry up ballooning up .


P.S LETS LIFT SOON!!!

[Reid456]

Your doing fine dude, I like reverse dieting and all but to a certain extent people get ridiculous with hitting numbers EVERY day. Francisco probably isnt the best comparison ( hes a freak lol) but he does cheat meals during the offseason and hits macros during the week and hes one of the leanest guys I see in the offseason. Doug Miller eats sushi and pigs out too during the growseason. Even though im using genetic marvels as an example my point is you can relax a couple nights a week and not have to worry up ballooning up .


P.S LETS LIFT SOON!!!

I agree, as long as you don't see not counting macros as a "chance" to eat everything in sight, there's really no harm. I think 6-8 weeks post contest you should keep things tracked 90-95% of the time as you reverse out, but then I think you have more leeway. The important part is that you don't stress about it, which is what we really all deal with.

[adamjohn32]

December 17, 2012

Training

Juggernaut 5's Wave/Week 2/Bench

Bench
160x2, 180x2, 190x5x4

Weighted Chin-Ups
40x5 @ 9, 35x5x2 @ 8.5, 35x6 @ 9

HS Shoulder Press
180x5 @ 9, 170x5x2 @ 8.5, 170x6 @ 9

Low Cable Row
100x15, 120x15, 140x15, 160x15

Machine Preacher Curls
90x10, +6,+5,+5,+4

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250 / 188 / 55 / 32

Notes

Yesterday was the first day on my new schedule of lifting first thing in the AM. Actually felt pretty good, definitely had more energy since it wasn't after a long day at work. Got a bit sluggish later in the day though. But that's a good thing, maybe now I'll be able to fall asleep before 11pm

Pressing felt pretty strong, didn't do all my bench reps paused, but most of the 4th and 5th reps were paused at the bottom. Hopefully I'll be eclipsing the 300lb mark soon.

Training in the AM also freed up time to spend with my wife. Last night we took a nice walk along the bay and managed to fit in some cold stone yogurt into the macros.

You deserve to enjoy the holiday eating, eat up!

Yeah, I think so too, it's just sometimes the switch gets flipped and I can't turn it off when it comes to eating all the holiday food! I think I'm getting things under control though.

Your doing fine dude, I like reverse dieting and all but to a certain extent people get ridiculous with hitting numbers EVERY day. Francisco probably isnt the best comparison ( hes a freak lol) but he does cheat meals during the offseason and hits macros during the week and hes one of the leanest guys I see in the offseason. Doug Miller eats sushi and pigs out too during the growseason. Even though im using genetic marvels as an example my point is you can relax a couple nights a week and not have to worry up ballooning up .


P.S LETS LIFT SOON!!!

Thanks dude, the thing is with me I've had a hard time stopping once I start, my hunger never seems to go away. The structure helps avoid this, but I've also been getting better at being more relaxed and living in moderation, which is paramount IMO.

Best bet would be on the weekends now that I'm training in the AM. Hopefully after the holiday's we'll get some sessions in.

I agree, as long as you don't see not counting macros as a "chance" to eat everything in sight, there's really no harm. I think 6-8 weeks post contest you should keep things tracked 90-95% of the time as you reverse out, but then I think you have more leeway. The important part is that you don't stress about it, which is what we really all deal with.

Thanks for the input, it's definitely been a mental struggle these past few weeks. More so b/c of the holidays and my move to Tampa. I think stress is a big trigger for me when it comes to my eating habits. I'm pretty much past the point now where I'm stressing over hitting my numbers exact and in turn I've been getting much better at staying within the realm of my nutritional goals in stressful or spur of the moment situations.

[deltpecx]

I agree, as long as you don't see not counting macros as a "chance" to eat everything in sight, there's really no harm. I think 6-8 weeks post contest you should keep things tracked 90-95% of the time as you reverse out, but then I think you have more leeway. The important part is that you don't stress about it, which is what we really all deal with.

I counted everything for several weeks post show. I was planning on doing another show 2.5 months after the first one. When it became apparent, to me, that I wasn't 100% committed to the second show and life things were getting in the way, I stopped counting. I did keep track of what I ate and how much, I just didn't add everything up to "hit" my macros. I also had days when I would just wing it and not write anything down. Those days were so nice!!

[red_cat]

I always feel better when I get to lift in the morning. I've got more energy, I don't have a lot of distractions from the day weighing down on me, and there normally aren't as many people around. Just a better situation. Glad to see your lifts keep going up!!!

[fltallpaul]

Morning Workouts..I have a feeling I am going to switch to this before too long.

[jpfaherty]

Morning Workouts..I have a feeling I am going to switch to this before too long.

Once you go early AM you'll never go back. It's the only way

[demonwareltd]

Morning Workouts..I have a feeling I am going to switch to this before too long.

Once you go early AM you'll never go back. It's the only way

Indeed - I went with these for a year straight when I first got married, so I could maximize time spent with my wife in the evenings. It really shows dedication to all aspects of your life to get up while the rest of the world is sleeping and get your work in!

[Gibson5521]

I'd actually prefer mornings brah, just lemme know !

[robertfah]

Good to see you're still enjoying TJM....it becomes fairly routine after a while but still challenges you each week. How's work going?

[fltallpaul]

Once you go early AM you'll never go back. It's the only way

Yeah my only thing is energy at 5am is low for me, I am not a morning person.

Indeed - I went with these for a year straight when I first got married, so I could maximize time spent with my wife in the evenings. It really shows dedication to all aspects of your life to get up while the rest of the world is sleeping and get your work in!

That is why I think I am headed this way. Family is going to be a priority in the near future.

I'd actually prefer mornings brah, just lemme know !

You don't need my permission to train in the morning. Feel free, just don't text me at 5am lol.

Good to see you're still enjoying TJM....it becomes fairly routine after a while but still challenges you each week. How's work going?

Yeah I am excited about testing in the 8's wave. My 10's wave numbers were way off. I am getting closer to my actual numbers now.

[robertfah]

Yeah my only thing is energy at 5am is low for me, I am not a morning person.



That is why I think I am headed this way. Family is going to be a priority in the near future.



You don't need my permission to train in the morning. Feel free, just don't text me at 5am lol.



Yeah I am excited about testing in the 8's wave. My 10's wave numbers were way off. I am getting closer to my actual numbers now.

[FrmrHoss]

Yeah man, I've got a spare bedroom if you need a place to crash.

I may hit you up for this if work is slow in January and I can get away. Would be pretty neat to see the big dogs lift and get in some workouts with you guys.

And I hear you on the hit/miss macros - the week has been spot on for me, but all the weekend events make it tough. I guess I could just trim my macros during the week to build in some room for overage, but I keep telling myself each weekend will be different than the last .

[adamjohn32]

December 18, 2012

Training

Juggernaut 5's Wave/Week 2/Squat

Squats
220x2, 240x2, 260x5 (4 sets)

Rack Pulls
365x5 @ 9, 345x5x2 @ 8, 345x8 @ 9

Deficit Deadlifts
225x3 (8 sets)

Donkey Calf Raise
Full stack x 15, +8, +8, +8

GHR
BWx6 (2 sets)

Lying Leg Curl
115x10, +5,+5,+5,+5

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250 / 215 / 59 / 43

Notes

Early morning squats yesterday. First 2 sets with 260 felt HEAVY... but I pushed through and it seems my CNS finally woke up b/c the last 2 sets were easy. Tried adding some GHR's into the mix (using and actual GHR machine) and the felt pretty good, did the 2 GHR sets and leg curls with little to no rest so my hammies were screaming buy the end of the workout.

Starting to get into the groove again, only to have another holiday weekend probably come along and screw with my schedule and eating habits But I'm going to focus on eating the best I can, training when I can, but more importantly try to enjoy my friends and family first and foremost. If we make it past this Friday, I'll have plenty of time to get bigger and stronger in 2013

I counted everything for several weeks post show. I was planning on doing another show 2.5 months after the first one. When it became apparent, to me, that I wasn't 100% committed to the second show and life things were getting in the way, I stopped counting. I did keep track of what I ate and how much, I just didn't add everything up to "hit" my macros. I also had days when I would just wing it and not write anything down. Those days were so nice!!

With MyMacros+ on my phone, it's pretty easy to track everything, plus living in south Tampa now there are tons of healthier places to eat so I won't be stressing that much when I'm out with my wife as much.

I always feel better when I get to lift in the morning. I've got more energy, I don't have a lot of distractions from the day weighing down on me, and there normally aren't as many people around. Just a better situation. Glad to see your lifts keep going up!!!

Yeah, feel the same way. I think I need to do some treadmill walking or something though on leg / lower body day to get the blood flowing better. Yesterday was pretty rough until my last 2 sets on squats lol.

Morning Workouts..I have a feeling I am going to switch to this before too long.

DO IT. Especially with your gym so close.

Once you go early AM you'll never go back. It's the only way

Yeah, that's what I'm finding. I trained most Saturdays and Sundays this prep earlier in the day and always felt better than during the week. Should have made the switch a long time ago.

Indeed - I went with these for a year straight when I first got married, so I could maximize time spent with my wife in the evenings. It really shows dedication to all aspects of your life to get up while the rest of the world is sleeping and get your work in!

This, I'm really switching things up so I can live more of a life. Rather than spend time at night in the gym, I'll be spending some quality time with wife and down the road hopefully my kids

I'd actually prefer mornings brah, just lemme know !

Cool man, we'll have to get our schedules aligned. You should come train at powerhouse in downtown tampa with me, great place if you've never been.

Good to see you're still enjoying TJM....it becomes fairly routine after a while but still challenges you each week. How's work going?

Yeah, I like that every 3-4 weeks you're basically challenging yourself with the all out sets, then even the weeks leading into those can be challenging depending on how the program is setup.

New job is going pretty good, getting the hang of things regarding my tasks and working with some cool people. Nothing to complain about so far

lol, Paul is hijacking...

I may hit you up for this if work is slow in January and I can get away. Would be pretty neat to see the big dogs lift and get in some workouts with you guys.

And I hear you on the hit/miss macros - the week has been spot on for me, but all the weekend events make it tough. I guess I could just trim my macros during the week to build in some room for overage, but I keep telling myself each weekend will be different than the last .

Just give me some notice, will have to clear it with the wife but she's usually cool about these things.

As far as macro's are concerned, I have my target and will be trying to hit them the best I can. I think I'm finally at the point where I can enjoy myself in moderation and not stress too much if I go over for a meal or two. As long as I can keep things in check for most of the day and not go crazy by stuffing my face, then I actually think it will benefit me in the long run.