Starting a log for the fuk sake of it and because I recently did a Sponsored log and kinda liked the accountability it brought in being consistent, etc (not that there were a ton of people following the log but in my mind, the whole world was watching... :|).
So, I'm going to be giving J.O.H.W. a try (see article here) and see how it goes. I like the power & hyper type of routines (did PHAT for 6 months straight ) as that is what I grew up on when I first started lifting in high school football strength training. My coaches prob just copied something they've read and made us do it, but as a Sophomore weighing ~130lbs I was benching more than twice my weight, hang cleaning in the 200s and squating in the mid 250s so I feel that my body responds well.
Due to a lack of time (I lift at 5am and need to be on the road to work by 6am), availability of equipment in my gym and some previous injuries (shoulder, back, hand) I am not doing every exact lift J.O.H.W. lays out so if I fail, I can't really blame the routine. Conversely, if I succeed I will laud the program to the doors of Tartarus to which I'm more than likely headed.
Enough foreplay
Routine::
Day #1 (Upper Body Strength)
Lat pull |2x6|
DB Row |3x5|
Incline Bench |3x5|
DB Fly |2x8|
DB Lat Raise |3x10|
Face Pulls |2x10|
Day #2 (Lower Body Strength)
Squats |3x5|
Leg Press |2x8|
Leg Ext |2x8|
Leg Curl |3x8|
SLDL |2x8|
Calves |2x10|
Day #3 (Chest/Delts/Tris Hyper)
BB Flat Bench |3x10|
BB Decline Bench |2x15|
DB Shoulder Press |3x10|
Skullcrusher |3x10|
Rope Pushdown |2x15|
Cable Crossover |2x15|
Day #4 (Back/Bi's/Trap Hyper)
DB Bentover Row |2x6|
Cable Row |3x5|
DB Shrugs |3x5|
Closegrip Pulldown |2x8|
Str8 bar curl |3x10|
DB Bent over Fly |3x15|
Day #5 (Legs Hyper)
Squats |3x15|
Leg Ext |3x20|
Leg curls |2x15|
SLDL |2x15|
Calves |3x20|
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Thread: J.o.h.w.
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11-09-2012, 04:30 AM #1
J.o.h.w.
...till we meet again
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11-09-2012, 04:31 AM #2
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11-09-2012, 04:46 AM #3
Day #1 (Upper Body Strength)
#s are going to be all over the place for the first week or so as I try and figure out what a good weight is for each lift. so dealwithitgif
Lat Pulldown |2x6|
90x6
95x5
- picked a good weight I think for this one. Will start at the same weight next time and hope to progress
DB Row |3x5|
65x5
75x5
85x5
- started too light and kept bumping up the weight. Next time I'll do 80/85/90 and see how that goes
Incline Bench |3x5|
200x5
205x5
210x5
- prob could have gone heavier on this one. will do 210/215/220 next time
DB Fly |2x8|
40x8
45x8
- weight seems right on these
DB Lat Raise |3x10|
15x10
20x9
25x0
- ugh, need to go lower. I'm so weak on these.
Face Pulls |2x10|
80x10
85x10
- can go heavier but the stack on this machine goes to 95 :|. Might have to use the other Cable Cross over machine thing and bump the old folks off of it....till we meet again
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11-10-2012, 06:32 AM #4
Day #2 (Lower Body Strength)
Squats |3x5|
250x5
260x5
270x5
-Not bad for not having done Squats in about three weeks :}
Leg Press |2x8|
600x8
620x4
-got a little ambitious on these, so I'm dropping the weight down and will do 570/590 next
Leg Ext |2x8|
175x8
180x8
Leg Curl |3x8|
170x8
175x8
180x8
SLDL |2x8|
135x8
155x8
-I've never really done this lift with any consistency so I was clueless on what weight to choose. felt light so doing 155/160 next time to see how that goes
Calves |2x10| (using leg press machine)
250x10
260x10
-seemed light so bumping this up to 270/280 next time
And this come on Pandora, love this song
...till we meet again
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11-11-2012, 06:19 AM #5
Day #3 (Chest/Delts/Tris Hyper)
Entire workout was a fail. Was a little too sure of myself on the weight I picked on all the lifts and quickly realized I am teh suck. Also, prob drank too much beer watching the ND game last night and I slept like shiit with work worry. So those are the excuses I'm going with right now. :|
BB Flat Bench |3x10|
210x10
225x10
235x7
-and that was basically to failure. I couldn't get 10 reps on the last set. was ded
BB Decline Bench |2x15|
180x15
185x10
Rope Pushdown |2x15|
45x15
50x12
- sucked a$$
EZ Bar Skullcrusher |3x10|
70x10
75x10
80x8
Cable Crossover |2x15|
22x15
27x15
-damn these were humbling. never really have done these before too
DB Shoulder Press |3x10|
was going to do 60/65/70 but I couldn't even do one rep, da fuk...till we meet again
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11-12-2012, 05:58 AM #6
Day #4 (Back/Bi's/Trap Hyper)
Realized I wrote the rep scheme all wrong for this day in my OP. These are the corrected #s
BB Bentover Row |3x10|
135x10
140x10
145x10
DB Shrugs |3x15|
40x15
45x15
50x15
Cable Row |2x12|
80x12
85x12
Closegrip Pulldown |3x10|
70x10
75x10
80x10
Str8 bar curl |2x12|
60x12
70x12
DB Bent over Fly |3x15|
totally forgot about these... :}...till we meet again
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11-13-2012, 06:00 AM #7
Day #5 (Legs Hyper)
Squats |3x15|
205x15
210x15
215x12
- the weight was light but damn did it burn. Since I didn't get the last two reps on the last set, I'm doing 205/210/215 again next time.
Superset
I decided to superset these since they were only 2 sets each. Not sure how much that would be going against the J.O.H.W. plan, but meh, I have very little time to lift so dealwithitgif
Leg curls |2x15|
120x15
125x15
SLDL |2x15|
135x15
140x15
Leg Ext |3x20|
110x15
115x12
120x0
- need to drop the weight so I can actually do 20 reps lol. The burn killed me and I couldn't even finish all of the sets.
Calves |3x20|
150x20
160x20
NOTE: Holy fuk balls my legs were on fire today! Also, its been a very long time since I felt like puking during a leg session and after the 2nd set of squats, that sensation stayed with me for the rest of my time in the gym . The weights weren't crazy but I do feel good about everything....till we meet again
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11-15-2012, 07:12 AM #8
Day #1 (Upper Body Strength)
Incline Bench |3x5|
210x5
215x5
220x5
- have to remind myself not to wear the slippery sweat pants as I was sliding off the seat... :|
Lat Pulldown |2x6|
90x6
95x6
DB Row |3x5|
80x5
85x5
90x5
DB Fly |2x8|
45x8
50x8
- right arm was getting wonky / poor form on these.
DB Lat Raise |3x10|
10x10
15x10
20x10
Face Pulls |2x10|
85x10
90x10
Leg Lifts
4x12
- threw these in for the fuk of it....till we meet again
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11-16-2012, 11:52 AM #9
Day #2 (Lower Body Strength)
Squats |3x5|
260x5
270x5
280x5
Leg Press |2x8|
570x2
590x0
-my lower back on my right side was getting wonky on these and I know from past experience not to push it so I moved on to other lifts...
Leg Ext |2x8|
180x8
185x8
Leg Curl |3x8|
175x3
180x0
185x0
- back didn't want any of that
SLDL |2x8|
155x8
160x8
-moving on up... on these
Calves |2x10| (using leg press machine)
270x10
280x10Last edited by DanND33; 11-17-2012 at 09:55 AM.
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11-17-2012, 08:13 AM #10
Weak lifts for being 999lbs
Controlled Labs Warder
Email: Powercage [at] ControlledLabs.com
Free Controlled Labs supps for your CL labels: goo.gl/kylDte
I'm pretty sure your wrong, but care to elaborate...
Disclaimer: The above post is my personal opinion and does not represent the official position of any company or entity. It does not constitute medical advice.
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11-17-2012, 09:56 AM #11
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11-17-2012, 01:17 PM #12
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11-18-2012, 07:35 AM #13
Day #4 (Back/Bi's/Trap Hyper)
BB Bentover Row |3x10|
140x10
145x10
150x8
-could have gone for 10 on the last set but bad back + sloppy form = I did 8 good reps
Closegrip Pulldown |3x10|
75x10
80x10
85x10
DB Bent over Fly |3x15|
5x15
10x15
15x10
- have never ever done these before.............like ever. Come to found out, I'm apparently pretty weak on these.:|
DB Shrugs |3x15|
45x15
50x15
55x15
Cable Row |2x12|
85x12
90x12
Str8 bar curl |2x12|
70x12
80x11
-stalled right in the middle of the last rep on the last set... ugh. and some old dude was changing plates on a curl machine that was literally a few inches from where I was standing and it was wigging me out as I thought I was going to hit him with the bar when he would bend down to pick up and replace weights.Last edited by DanND33; 11-18-2012 at 07:37 AM. Reason: put lifts in the order I did them...
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11-20-2012, 10:18 AM #14
Day #5 (Legs Hyper)
Squats |3x15|
205x15
210x15
215x15
- almost puked
Leg curls |2x15|
125x15
130x15
Leg Ext |3x15|
110x15
115x15
120x15
- only going to do 15 reps on these. yes, lazy. burns though
Calves |3x20|
160x20
170x20
180x20
SLDL |2x15|
-after my squats some dude rushed in and started bogarting the one and only squat rack so I couldn't do these. Wasn't any room to do them by the benches either. Small gym
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11-21-2012, 04:51 AM #15
Day #1 (Upper Body Strength)
Incline Bench |3x5|
215x5
220x5
225x5
Lat Pulldown |2x6|
95x5
90x6
- having a hard time progressing on these...
DB Row |3x5|
85x5
90x5
95x5
- starting to lose my grip strength on the last set (need to start using straps) and the barbells in my gym only go up to 110 so once I get there, I'll start increasing reps.
DB Fly |2x8|
50x8
55x4
- felt like I was dislocating my right shoulder on these so I'm dropping the weight and going to focus on form since I feel like I'm all over the place when I lower the weights
DB Lat Raise |3x10|
15x10
20x10
25x9
- at least I'm increasing the # of reps....
Face Pulls |2x10|
90x10
95x10
- I've reached the limit on these (stack only goes to 95) so I'll start increasing reps....till we meet again
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11-23-2012, 09:01 AM #16
Day #2 (Lower Body Strength)
Squats |3x5|
265x5
275x5
285x5
-it was around this weight that I hurt my back last time I was doing squats regularly. Going to increase slowly but I feel good so far
Leg Press |2x8|
560x8
580x8
Leg Ext |2x8|
185x8
190x8
SLDL |2x8|
160x8
165x8
Leg Curl |3x8|
175x8
180x8
185x0
-I've not had good luck with using this leg machine. Did first two sets and then some old dude camped out on it for 20 min. When asked if I could work in he bert stared me. So I left
Calves |2x10| (using leg press machine)
280x10
290x10
-slow and controlled /janet jackson control...till we meet again
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11-24-2012, 06:26 AM #17
Day #3 (Chest/Delts/Tris Hyper)
BB Flat Bench |3x10|
205x10
220x10
230x10
DB Shoulder Press |3x10|
35x10
40x10
45x10
Rope Pushdown |2x15|
45x15
50x13
-still stalling on these
BB Decline Bench |2x15|
175x15
180x13
EZ Bar Skullcrusher |3x10|
70x10
75x10
80x8
-stalling
Cable Crossover |2x15|
32x15
27x15
22x20
-changed this up a bit, form sucked on first set so lowered the weight and focused on that
I don't seem to be progressing much on my hyper days. Power days I've been doing OK....till we meet again
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11-25-2012, 08:59 AM #18
Day #4 (Back/Bi's/Trap Hyper)
Closegrip Pulldown |3x10|
80x10
85x10
90x9
-last set, everything was going fine, and then on the 8th rep my strength just...left. weird
BB Bentover Row |3x10|
140x10
145x10
150x10
-used a bit of body english on the last set but still got them
Superset
DB Shrugs |3x15|
50x15
55x15
60x15
Cable Row |2x12|
90x12
95x12
-I'm starting to lose grip strength on these. I think its due to exhausting my grip on the close grip pulldowns and the bent over rows. might uses straps (derp)
DB Bent over Fly |3x15|
5x15
10x10
15x0
5x20
-I think I'm going to do 12 reps instead of 15. My strength curve on these are weird. First 5 reps it feels light as hell. Reps 10 and 11 I'm dying... Added another set cuz of the 2nd set fail
Str8 bar curl |2x12|
70x12
80x8
50x20
-failed on the last set to get all the reps so I did another set of 50 x 20 to make up for my fail...till we meet again
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11-26-2012, 09:32 AM #19
(Legs Hyper)
Squats |3x15|
210x15
215x15
220x15
-legs were wobbly after.
Superset
Calves |3x20|
165x20
175x20
185x20
SLDL |2x15|
140x15
145x15
Leg curls |2x15|
130x15
135x15
Leg Ext |3x20|
115x15
120x15
125x9
-just couldn't finish all reps in the last set and it was the only lift i couldn't finish. was dead...till we meet again
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11-29-2012, 08:40 AM #20
Day (Upper Body Strength)
Incline Bench |3x5|
220x5
225x5
230x5
Lat Pulldown |2x6|
95x6
100x4
DB Row |3x5|
90x5
95x5
100x5
- had to use a strap. I like the idea of increased grip strength but I don't like the idea of my grip strength hindering what I can lift...
DB Fly |2x8|
40x8
45x8
- Form felt good, didn't fell like my shoulder was going potato and out of socket
DB Lat Raise |3x10|
15x10
20x10
25x10
Face Pulls |2x10|
90x11
95x8
- crashed, nothing left......till we meet again
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11-30-2012, 04:13 AM #21
(Lower Body Strength)
Squats |3x5|
270x5
280x5
290x5
Leg Press |2x8|
570x8
590x8
Leg Ext |2x8|
190x8
200x8
Leg Curl |3x8|
175x8
180x8
185x5
SLDL |2x8|
165x8
175x8
Calves |2x10| (using leg press machine)
290x10
310x10
felt mighty powerful today, not sure why but whatever the reason I liked it.
chilled to this afterwards
...till we meet again
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12-01-2012, 04:50 PM #22
(Chest/Delts/Tris Hyper)
BB Flat Bench |3x10|
210x10
225x10
235x9
DB Shoulder Press |3x10|
40x10
45x10
50x10
Rope Pushdown |2x15|
45x15
50x15
BB Decline Bench |2x15|
175x15
180x12
-cant progress on these like I want. Trying to move them around in the order of lifts too but hasn't worked yet.
EZ Bar Skullcrusher |3x10|
70x10
75x10
80x8
-stalling, again
Cable Crossover |2x15|
32x15
37x15
cable Tricep push out thing
47x15
52x15
-not sure what this exercise is called but you stand with your back to the cable machine and while bending forward you hold the rope extension and extend your arms forward...till we meet again
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12-02-2012, 10:25 AM #23
(Back/Bi's/Trap Hyper)
BB Bentover Row |3x10|
145x10
150x10
155x10
DB Shrugs |3x15|
55x15
60x15
65x15
-going to start using the trap on these. I tried it today and I liked it.
Cable Row |2x12|
95x12
100x12
-my form is getting sloppy. Going to stay at this weight for a bit to fix that.
Closegrip Pulldown |3x10|
80x10
85x10
90x10
Str8 bar curl |2x12|
60x12
70x12
DB Bent over Fly |3x12|
5x12
10x12
15x12
When I got home I did a few sets of cleaning my kids closets and then did a few sets of cleaning/organizing the garage to failure...till we meet again
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12-04-2012, 05:46 AM #24
(Legs Hyper)
Squats |3x15|
215x12
220x8
225x0
-almost passed the fuk out on the second set. I knew I'd have a problem as I couldn't even finish the first set. Was super winded and felt light headed. I blame it on the Slin Sane, lol. That's yhe only thing that has changed
Superset
Calves |3x20|
170x20
180x20
190x20
SLDL |2x15|
145x15
150x15
Leg curls |2x15|
135x15
140x15
Leg Ext |3x20|
115x15
120x15
125x15
-got them all, felt good.[/QUOTE]...till we meet again
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12-04-2012, 05:50 AM #25
I am going to start watching what I eat a little better as I have a trip to Mexico planned in January. Wanna be lean, tight, aggressive... lol. So, I'm going to start posting my macros and such
Went full blown potato yesterday. Hard to get back into the swing of limiting yourself with what you eat.
...till we meet again
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12-07-2012, 08:36 AM #26
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12-07-2012, 03:03 PM #27
(Upper Body Strength) Day
Incline Bench |3x5|
225x5
230x5
235x5
-starting toi slide from under the bar on these. need to find a better foot position so I can brace myself better.
Lat Pulldown |2x6|
85x6
90x6
DB Row |3x5|
95x5
100x5
110x5
- realized my gym doesn't have 105 DB. so, had to go to 110 on last set and will start working in increasing reps since I can't increase weight now.
DB Fly |2x8|
45x8
50x8
Face Pulls |2x10|
90x11
95x11
DB Lat Raise |3x10|
20x10
25x10
30x0
-some old dudes decided to camp out at the DB station, pull all the DBs off the rack and place them around themselves at a bench. Not sure what they were doing. Maybe playing fort? Because of that, said fuk it, and left...till we meet again
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12-07-2012, 03:06 PM #28
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12-09-2012, 07:17 AM #29
(Lower Body Strength)
Squats |3x5|
275x5
285x5
295x5
Leg Press |2x8|
580x8
600x8
Leg Ext |2x8|
195x8
205x8
Leg Curl |3x8|
180x8
185x8
190x8
SLDL |2x8|
170x8
185x8
Calves |2x10| (using leg press machine)
300x10
320x10
And this come on Pandora when I was leaving the gym. How did it know I was done and wanted to chill?
(inafter anthropomorphizing)
...till we meet again
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12-11-2012, 02:54 AM #30
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