adamjohn32's 2012 Contest Prep Journal

[berzon]

Im so mad i just made a bodyspace, totally missed yours, pauls, and alot of others motivating contest prep blogs. Ill be making one soon, so hopefully itll help keep me motivated. Adam, did you move to Tampa yet?

[adamjohn32]

November 20, 2012

Training

Juggernaut 8's Wave/Week 2/Squat & Cardio

working sets only

Squats (no belt or knee sleeves)
200x3, 225x3, 240x8 (3 sets)

Rack Pulls (bar below knee)
365x1 drop 345x3 @ 9, 325x4 @ 8.5 (3 sets), 325x4 @9

Deficit Deadlifts (speed/explosion work)
225x3 (8 sets)

Lying Leg Curls (myo-reps)
110x12, +6,+6,+6,+6

Standing Calf Raise (myo-reps)
240x12, +8,+8,+8

Seated Leg Curls (myo-reps)
110x15, +8,+8,+8

Recumbent Bike
5 minute warm-up
6 intervals @ 30 seconds all out, 3:00 easy
5 minute cool-down

Weight

196.1

Nutrition ( P / CHO / Fat / Fiber )

250.3 / 251.7 / 55.3 / 37.1

Notes

Great night in the gym. Thought it would be packed with people doing extra work before the holidays, but it was pretty empty and I was able to take my time in the squat rack warming up and doing some dynamic stretching/exercises before getting after it. Squats were a little grinding, but I kind of expected that since I was doing them sans belt and knee sleeves, I'm trying to do most of my training without them ATM, only using them for my realization sets. The one rep w/ 365 on rack pulls felt good, but I'm doing them with a double overhand grip and avoiding the use of my Versa Gripps to help build grip/wrist strength. I knew my grip wouldn't hold last night so that's why the weight got dropped back down. Hopefully over time my grip will improve so I can move up in weight.

As I anticipated, my weight is already back down in the 191's after my crazy re-feed Monday night. I'm doing cardio most days mainly to mitigate Thanksgiving day and my wife's birthday this weekend. Once next week starts I'll be dropping cardio to 2-3 HIIT sessions per week. Then eventually getting down to 1-2 sessions, most like just 1.

Off night from training, but I'm still gonna do some HIIT, then do more packing and try my hand at making some low carb/fat, high protein cheesecake and brownies for the holiday festivities tomorrow I'm trying to keep things a little healthy b/c my Mom already told me she baked me my own apple pie. She's an amazing cook, everything from scratch, it will be glorious

Im so mad i just made a bodyspace, totally missed yours, pauls, and alot of others motivating contest prep blogs. Ill be making one soon, so hopefully itll help keep me motivated. Adam, did you move to Tampa yet?

I felt the same way back in 2010 when I started up, I had no idea about his awesome online community. But you're here now, and we're all looking forward to following your journey.

My wife and I have a place in Tampa, I accepted a job last week and will be starting December 3rd. Until then, I'll still be in Orlando during the week finishing out my time at my current job. Driving over to Tampa permanently next weekend (12/1). We should definitely try to meet-up next week for some lifting. If anything, I'll need a spot for my 8's wave realization lifts for Juggernaught

[NaturalPursuit]

STROONG squats and racks!!! Using no straps has DEF helped my grip strength and forearm size! Goodluck buildin it up man!

[adamjohn32]

November 21, 2012

Training

Pre-Turkey Day Cardio & Abs

Leg Raises SS Rope Crunch
3 sets of 15 reps each

HS Ab Crunch
3 sets of 15

Precore HIIT, Level 12, Incline 10
5 minute warmup
8 sprints (30 seconds all out, 3 min. easy)
5 minute cooldown

Weight

191.9

Nutrition ( P / CHO / Fat / Fiber )

250.2 / 250.1 / 55.1 / 36.1

Notes

Just went in later in the day and hit-up some abs and cardio, trying to mitigate against the face stuffing that will occur on Thanksgiving

STROONG squats and racks!!! Using no straps has DEF helped my grip strength and forearm size! Goodluck buildin it up man!

Thanks Alex, hoping the strength starts to go up as my cals do

November 22, 2012

Training

Juggernaut 8's Wave/Week 2/OHP & Cardio

working sets only

OHP
80x3, 90x3, 100x8 (3 sets)

Bent-Over BB Row
255x4 @ 9, 245x4 @ 8.5 (2 sets), 245x4 @ 9

Flat DB Press
95x2.5 @ 10 (little too aggressive), 85x4 @ 9, 80x4 @ 8.5 (2 sets), 80x4 @ 9

Close-grip Lat Pulldown
175x12 @ 8.5, 175x10 @ 8.5, 175x8 @ 8.5 drop 135x8 @ 8.5

HS MTS Iso-Lateral Triceps Extension
80x8, +4,+3,+3,+2

Precor Elliptical HIIT (Level 12, Incline 10)
5 minute warmup
8 intervals (30 seconds all out, 3 min easy)
5 minute cooldown

Weight

191.3

Nutrition ( P / CHO / Fat / Fiber )

Turkey day.... not a single macro will be counted

Notes

Got in a great OHP session and some HIIT this morning. Waiting for the wife to get back from Tampa, then we're heading to her Mom's house for the main feast. Then off to my sisters later for some dessert. I managed to bake a high protein, low carb/fat pumpkin cheesecake and brownies (followed a few of the Norton's recipes). Haven't tried them yet, but they smelled pretty good coming out of the oven last night. If they are good, the will probably become staples in my diet b/c they literally were super easy to make. I'll post links to the recipes when I get time as well for those interested.

Happy Thanksgiving!

[adamjohn32]

Quick update. Good news, I managed to fit in all of my Juggernaut training. Bad news, did a horrible job with my reverse over this holiday weekend. It was not only Thanksgiving, but my wife's birthday so there were a few bouts of uncontrollable eating. Feeling a bit depressed about it, but it is what it is and I've got to just make the best of where I'm at now. I did wake up today weighing 202.9, which is only about a 10 lb gain since before holiday. Was a bit surprised by that number since it's as bad as I thought I'd be (there were a few epic late night binge sessions over the last 4 days lol) and it's probably alot of bloat that will go away in the next few days.

The plan of attack this week is to go a bit lower cals to get my weight back to the mid-190's at least and then try to get back on track with the reverse. Not gonna kill myself w/ cardio either. Gonna stick to my plan of keeping 3 HIIT sessions in per week, then phasing them out until I'm down to about 1 a week. This week is also my 8's wave realization week, so hopefully the extra calories I had over the holiday will help in getting some extra reps

One great thing about this weekend though is that I was able to sign-up at the downtown Tampa Powerhouse. This gym is amazing. Has all the free-weights, machines, and platforms for some serious lifting but also has a few areas to do prowler pushes, incline sled pulls, tire flips, sand pit running, and many, many other options for alternative cardio / physical fitness training that I plan to incorporate in this extended offseason. In fact, after my Saturday bodybuilder accessory day, I did 6 prowler pushes w/ 250lbs on the sled for my HIIT. Was f-in tough, but man was it more fun than doing the elliptical! So stoked that I'll be able to train here, just hope the crowds at night are that bad.

[fltallpaul]

Awesome news about the gym...i will get in there one day with you for sure!

[adamjohn32]

November 26, 2012

Training

Juggernaut 8's Wave/Week 3/Bench & HIIT

working sets only

Bench Press
125x5, 145x3, 170x2, 185x1, 195x8 (got pinned on the 9th rep)

Close Grip Pullups
BWx8, x6, x6, x5, x4 (all at RPE 9, stopped on rep short of "failing")

Cybex Shoulder Press (weight per side, using RPE)
45x10, 70x8, 90x5 @ 9, 85x5 @ 8.5 (3 sets), 85x5 @ 9

Low Cable Row (using RPE)
150x15 @ 8.5, 165x15 @ 8.5, 180x12 @ 8.5, 195x10 @ 9 drop 150x10 @ 9

HS MTS Bicep Machine (myo-reps)
75x6, +3,+3,+3,+2

Precor Elliptical
5 minute warmup
10 intervals (30 seconds all out, 2 minutes easy)
5 minute cooldown

Weight

202.9

Nutrition ( P / CHO / Fat / Fiber )

Tracked most of the day, had another binge episode after work, before my workout. I'd have to estimate
the macros at 300p / 700c / 110f for the day

Notes

Not the best gym session. With everything going on in my world right now, the stress just got to me again last night after work. Had my pre-workout meal at work, was doing fine but when I got back to my empty apartment in Orlando I started just eating. Went through a bunch of leftover holiay desserts, pop-tarts, girl scout cookies, etc. I eventually was able to stop myself but the damage was done. Luckily I wasn't feeling too sick and was able to hit the gym, but wasn't feeling 100% and barely got 8 reps with 195 on bench. I'm hoping I can get more than 5 reps during the realization phase of 5 wave. Anyways, I'm trying to get back on track today, have all my meals planned out, squats are on tap for later tonight. Hoping to hit more than 8 reps with 265 on my back.

Awesome news about the gym...i will get in there one day with you for sure!

Really looking forward to lifting at this place. All the extra things I can take advantage of should bring my training to another level

[fltallpaul]

Good session despite not feeling on. I know if you hit some lower calories today along with a leg session you will drop quite a few lbs. That's what keeps happening to me.

[demonwareltd]

I feel you on the eating man, I went at it hard for 3 days over the holiday as well. Get back on it though and it will come down. I dropped 3 lbs between yesterday morning and this morning once getting back on my prescribed macros.

Much harder to do a proper reverse than most people think - probably why I've never done it in the past. Stay strong!

[adamjohn32]

Good session despite not feeling on. I know if you hit some lower calories today along with a leg session you will drop quite a few lbs. That's what keeps happening to me.

Yeah, like I text you earlier today. Even after all of the food I ate yesterday, I still woke up down 1lb from Monday morning lol. Hoping to be back in the 190's tomorrow, and mid to low 190's by the end of the week

I feel you on the eating man, I went at it hard for 3 days over the holiday as well. Get back on it though and it will come down. I dropped 3 lbs between yesterday morning and this morning once getting back on my prescribed macros.

Much harder to do a proper reverse than most people think - probably why I've never done it in the past. Stay strong!

Yeah, I was doing great but it just seemed like the perfect storm of Thanksgiving, my wife's birthday, the stress of moving last Friday, the stress of getting things finished at my current job, the stress of starting my new job next week, and a bunch of other little things that just made me say "eff it" the past few nights sitting home by myself. I think I'm moving past it now, just gotta stay strong later tonight when I get home.

[John1262]

You go this Adam!! headstrong!

[robertfah]

Meh...don't mind the minor binge....you'll be alright When's your last day in town?

[jpfaherty]

Stay safe brah

[Emekaokammor]

Everybody has a new gym except me

[adamjohn32]

You go this Adam!! headstrong!

thanks john, trying to. i think i got things under control now.

Meh...don't mind the minor binge....you'll be alright When's your last day in town?

yeah, i was surprised by the scale this morning, thought for sure I'd be like 210 lol. Last day is Saturday or Sunday. I have a birthday party for my niece this Saturday, later in the day. Might be training in Orlando Saturday morning if you'll be around. Or maybe we could meet-up for some lunch or something Sunday. I'll try to coordinate things

Stay safe brah

don't you know it. not sure what's going on with my head these days.

Everybody has a new gym except me

you've got your nice, new gym downtown. if you ever get over to the south Tampa area, you'll definitely have to train at Powerhouse. So far it's the best gym I've ever trained in, was like a kid in a candy store last weekend. Took me a minute to stop admiring all the equipment and actually start my workout.

[Ccm644]

Well done to keep knocking the workouts out, hope the stress is not too bad for you

Gym sounds great!

[domingochavez]

Throw the food out of the house mate, if it's not there you wont be as tempted to eat it!

[FrmrHoss]

I think it's safe to say that everyone has been there before man the one thing I will say, is don't let the scale not being as bad as you think comfort you. And I say that in a good way - when you have a binge episode the damage is NEVER as bad as you think it is, so all you really need to do is get your head right and move forward. There's no reason to dwell on it and sometimes you probably just need it psychologically. But I think sometimes it is also too easy to be like, "oh ****, I just ate THAT much food and only gained X lbs... maybe it's not that bad if I do this more often" and it just leads to more continued breaks from the reverse.

[adamjohn32]

November 27, 2012

Training

Juggernaut 8's Wave/Week 3/Squat & HIIT

working sets only

Squats
165x5, 200x3, 230x2, 250x1, 265x9

Rack Pulls (from mid-shin, using RPE)
355x4 @ 9, 340x4 @ 8.5 (3 sets), 340x5 @ 9

Deficit Deadlifts (speed work)
225x3 (8 sets)

Seated Leg Curls (myo-reps)
110x15, +8,+8,+8

Freemotion Calf Press (using RPE)
400x12, +8,+7,+6

Lying Leg Curls (using RPE)
140x8, +3,+3,+3,+3

Precor Elliptical
5 minute warmup
6 intervals (30 seconds all out, 2 minutes easy)
5 minute cooldown

Weight

201.7

Nutrition ( P / CHO / Fat / Fiber )

265.9 / 199.7 / 72.4 / 59.0

Notes

Best workout this week so far. Squats felt pretty good. My lungs actually gave out before my legs did. I think I might have had 1-2 reps in me but I couldn't catch my breath after the 9th rep and started to feel very light headed so instead of passing out I racked the weight. Maybe down the road I'll keep going until I pass out, but didn't want to push it that far last night.

As far as dieting goes, I managed to stick close to my numbers. I also got back in touch with Layne and am gonna start working with him again at least for the first part of this offseason while I try to reverse out of my contest season. I think I'm at the point where I need something to keep me accountable. Hopefully this won't always be the case, but I think it will really help me get through this rough patch.

Well done to keep knocking the workouts out, hope the stress is not too bad for you

Gym sounds great!

I think once this week is over and I'm in my new place permanently the stress will be lifted.

Throw the food out of the house mate, if it's not there you wont be as tempted to eat it!

Yeah, I basically did this. I either ate all of the food during my binge sessions or threw it out the next day. Thanks for the suggestion.

I think it's safe to say that everyone has been there before man the one thing I will say, is don't let the scale not being as bad as you think comfort you. And I say that in a good way - when you have a binge episode the damage is NEVER as bad as you think it is, so all you really need to do is get your head right and move forward. There's no reason to dwell on it and sometimes you probably just need it psychologically. But I think sometimes it is also too easy to be like, "oh ****, I just ate THAT much food and only gained X lbs... maybe it's not that bad if I do this more often" and it just leads to more continued breaks from the reverse.

Totally get your point, and thanks for articulating it so nicely.

Earlier last week I was playing with the idea of having just one super high day a week just to test how my body reacted to the caloric surplus. I think that kind of triggered something when the holiday rolled around. And one super high day a week was turning into 2-3. Either way, I know I can't binge that way too often b/c it will eventually just turn into a habit, which is not something I want lol.

[FrmrHoss]

I was saying it for your benefit as much as my own so feel free to just copy and paste it in my journal once I do something similar.

[fltallpaul]

Nice Squats! You thinking about doing the Beau Moore in March? Around the 9th I believe.

[adamjohn32]

I was saying it for your benefit as much as my own so feel free to just copy and paste it in my journal once I do something similar.

I'll remember this

Nice Squats! You thinking about doing the Beau Moore in March? Around the 9th I believe.

I think so, it will be my backyard lol

[Emekaokammor]

I'm thru Tampa every now and then. I'll take you up on your offer

[adamjohn32]

I'm thru Tampa every now and then. I'll take you up on your offer

hell yeah dude, you're gonna be like a kid in a candy store lol

[adamjohn32]

November 28, 2012

Training

HIIT

Precor Elliptical
5 minute warmup
6 intervals (30 seconds all out, 2 minutes easy)
5 minute cooldown

Weight

198.8

Nutrition ( P / CHO / Fat / Fiber )

272.7 / 158.9 / 53.3 / 44.9

Notes

Just a long day at work followed by some house cleaning and HIIT cardio. Hung out a bit with Paul and his fiance a bit last night. Just chilled and watched some TV, ate some high protein, low carb/fat cheesecake I made. Part of me is really gonna miss Orlando b/c of simple nights like last night just hanging with friends, but another part of me is really excited to start the new journey in Tampa with my wife.

Woke up early this AM and got my OHP and HIIT workout in. Heading over to Tampa later tonight to see Louis CK (I actually bought these tickets way before me and the wife ever thought about moving to Tampa). Things worked out quite nicely as the venue is only 2 miles from my new place. If she get's out of work early enough and it's nice evening, we might walk to the venue

[fltallpaul]

That was really good Cheesecake...topped with Walden farms Chocolate sauce and fat free cool whip...hnnnnnggggggg.

[John1262]

Recipee!!

[adamjohn32]

Recipee!!

http://recipes.sparkpeople.com/recip...recipe=1709455

First time I made it I used 1lb FF cream cheese and 1lb FF ricotta cheese. The one I made the other day used 1.5lb FF cream cheese and .5lb FF ricotta cheese. I also add whey protein for a protein cheese cake.

Figured out the macro's to the cheesecake. 150g slice is roughly 27p/11c/2f... and that's a pretty big slice!

[John1262]

Awesome thanks Adam, I tried making one of pumpkin and chocolate did not turn out so great

[Emekaokammor]

In for the Cheesecake recipe!!!