April 27, 2012
Training
Hypertrophy Legs
working sets only
Squats
225x10 (4 sets)
SLDL/RDL Hybrid
275x12 (3 sets)
StarTrac Hack Squat SS Seated Calf Raise
360x10 (3 sets) / 180x12 (4 sets)
Single Leg Cybex Leg Press SS Assisted GHR
180x15 / BWx8 (3 sets)
Standing Single Leg Curl SS Leg Extensions SS Standing Calf Raise
100x5 / 170x15 / 260x12 (2 sets)
80x15 / 150x15 / 240x12
Weight
215.5
Nutrition ( P / CHO / Fat / Fiber )
280.7 / 221.1 / 70.3 / 47.6
Notes
Good leg day. Worked pretty fast, legs were pretty spend leaving the gym. Had a quarter repper work in with me on hack squats. After I did my first set with 4pps with full ROM, he decided to stick with leg pressing lol.
Going to hit-up the Europa expo today, then train some check, shoulders, and biceps.
Pics (18 weeks out): http://photobucket.com/adamjohn32Updates042812
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04-28-2012, 06:13 AM #61
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
Last edited by adamjohn32; 04-30-2012 at 06:00 AM.
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
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04-28-2012, 06:15 AM #62
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
Your post got buried in my log, sorry brah. We're not going to be able to make it out since we have clients all morning and then I have to Smolov it up. We definitely have to arrange a brodate soon!
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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04-29-2012, 08:27 AM #63
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
April 28, 2012
Training
Power Shoulders, Hypertrophy Chest/Bi's
working sets only
DB Shoulder Press
50x5 (5 sets)
Incline Bench Press SS Incline DB Curls
135x10 / 30x10 (4 sets)
Flat DB Press SS Camber Bar Curls
60x12 / 90x10
60x12 / 80x10
60x12 / 80x12
Cable Crossovers SS Hammer Curls
20x15 / 40x12
30x15 / 40x12
Dips
BWx20
BWx18
BWx15
Weight
214.1
Nutrition ( P / CHO / Fat / Fiber )
254.8 / 370.2 / 57.2 / 54.8
Notes
Spent most of the day at the Europa Expo walking around and watching Layne compete in a PL meet. It was fun, and added a bit of motivation to my chest session later in the day. Some kind of HIIT is on the agenda for later. Might try more car pushes, legs are still a bit sore from Friday though.
No worries my man. I wasn't even sure if you and the misses were gonna be there b/c you were just in Cali. We'll smash (weights I mean) soon.Last edited by adamjohn32; 04-30-2012 at 09:11 AM.
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
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04-30-2012, 06:00 AM #64
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
April 29, 2012
Training
HIIT & Abs
5 30 second sprints on the elliptical
Hanging Leg Raise
+15x12
+15x12
+15x12 drop BWx8
Rope Crunch
82.5x12
87.5x12
95x12
Swiss Ball Crunch
BWx20 (2 sets)
Weight
213.8
Nutrition ( P / CHO / Fat / Fiber )
280.6 / 220.7 / 75.2 / 47.9 (had a brain fart on my last meal, thought i was suppose to hit 75g fat instead of 70, oh well)
Notes
Just a day doing errands and watching some playoff sports. Managed to fit in my HIIT session lol.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
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04-30-2012, 06:18 AM #65
- Join Date: Jun 2009
- Location: Orlando, Florida, United States
- Age: 50
- Posts: 3,721
- Rep Power: 1430
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04-30-2012, 06:33 AM #66
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04-30-2012, 09:24 AM #67
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
thanks bob, i fixed it. diet is going good, macro's are still pretty decent and i'm only doing cario 2x per week, can't complain yet life happens, you have to write a book on how to have kids and train/diet, seems like a hard thing to be able to balance. maybe we'll cross paths later tonight.
just close your eyes, i'm still in your memories... looking forward to pushing some weight later as well.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
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05-01-2012, 06:34 AM #68
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
April 30, 2012
Training
Power Upper/Hypertrophy Shoulders
working sets only
Incline BB Press
170x5 (4 sets)
DB Shoulder Press
50x10
60x10
60x10
Chin Ups
+20x5 (4 sets)
Flat DB Press
70x8 (3 sets)
T-Bar Row
160x8 (3 sets)
Incline DB Curls
40x8 (2 sets)
Close Grip Bench Press
175x8
195x8
DB Side Lateral Raise
30x12 (3 sets)
Machine Lateral Raise
95x15
110x10 drop 80x10 drop 50x10
Weight
216.0 (my weight has been so weird lately)
Nutrition ( P / CHO / Fat / Fiber )
280.4 / 220.4 / 70.7 / 47.3
Notes
Great night in the gym. It wasn't too crowded and was able to hit everything as planned. Chest is feeling like it's back to 100%, so hopefully I'll be setting some PR's in a few weeks.
Power lower up later, should be a pretty quick but effective session.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
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05-02-2012, 06:59 AM #69
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May 1, 2012
Training
Power Lower
working sets only
Reverse V-Squat
340x5 (4 sets)
Deadlifts
295x5 (4 sets)
Cybex Leg Press
630x8
680x8
680x8
Standing Calf Raise super set with leg press
300x10
300x10
Single Leg Seated Calf Raise
90x10
115x8
90x10
Weight
214.7
Nutrition ( P / CHO / Fat / Fiber )
250.4 / 370.6 / 65.7 / 54.9
Notes
Nothing much to add, overall good workout. Went to the gym close to my house so I deadlifted with the dreaded hex plates, but it was really light so didn't bother me much. Looking forward to ramping the weights on power days up to the ~80%+ range starting next week.
HIIT & abs later. If the wife doesn't get stuck at work late I may be able to hit up some car pushes, if not it'll be some kind of cardio equipment.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
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05-02-2012, 08:02 AM #70
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21712
I've never done car pushes but I'd love to give it a whirl lol. What kind of car are you pushing around?
★★★ RSP Nutrition Lead Representative ★★★
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RSP Nutrition Store:
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05-02-2012, 05:00 PM #71
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05-03-2012, 06:27 AM #72
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May 2, 2012
Training
HIIT & Abs
5 30 second car pushes
Reverse Crunches
BWx20 (3 sets)
Crunches
BWx20 (3 sets)
Weight
214.2
Nutrition ( P / CHO / Fat / Fiber )
280.3 / 220.3 / 70.4 / 50.9
Notes
Car pushes felt tougher last night, maybe b/c it was the first time doing them after a long day at work. Lungs and legs were toast afterwards, but feel pretty good today.
I like this form of HIIT better than anything else I've tried, really gets the heart rate up. I usually push Paul's '96 ZX or my '05 Altima. Maybe down the road we'll step it up to an SUV
Thanks Eric, tall dudes gotta stick together lol. My brother-in-law has a weight vest I can use, only problem is there aren't many hills in FL I've been searching though, and may have found a few spots to do them.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
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05-03-2012, 06:39 AM #73
- Join Date: Nov 2007
- Location: Rogers, Arkansas, United States
- Age: 48
- Posts: 465
- Rep Power: 1429
Even so....it works out that the are surrounding my home is time out just right, lol (a hill about every 4 minutes)...just doing flat out sprints in that vest kills you. Only problem I have, is I always do 'em on Mondays the day prior to sending Layne my mid-week weight (I know I'm holding, from all the soreness). I'm tellin' you, it's just like a w/o, your whole body is sore, a real nice pump.Prepping for Summer 2013 w/Ahlstrom Fitness Consulting
"You Either Build or Destroy"-Jay Electronica
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05-04-2012, 06:09 AM #74
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May 3, 2012
Training
Back/Tri/Traps Hypertrophy
working sets only
Chin Ups
BWx10 (4 sets)
Cybex Machine Row
170x12
190x12
200x12
Machine Lat Pulldown
175x12
190x12
200x12
One Arm DB Row
80x15
90x15
90x15
Rope Face Pulls SS Rope Straight Arm Pulldown
82.5x15 / 62.5x15
87.5x15 / 62.5x15
Decline Skull Crushers
90x10 (3 sets)
HS Dip Machine
270x15 (3 sets)
Reverse Grip Pressdown
52.5x20
57.5x21 (failure)
DB Shrugs super set with skull crushers and dip machine
85x12
95x12
105x12
115x12
120x12
85x16 drop 70x10
Weight
214.7
Nutrition ( P / CHO / Fat / Fiber )
280.8 / 220.2 / 70.8 / 44.8
Notes
Good night in they gym. Have been feeling a bit tired as of late, probably b/c I'm being sucked into all the late NBA playoff action going on. Can't seem to turn the game off and just go to bed lol.
Sweet that you have some hills right near the house, must make doing HIIT pretty convenient. I've just been hesitant of doing any running sprint work since I pulled my hammie a while back doing track HIIT. But like they say, that stuff can happen anytime, mine as well suck it up and give it a go. Just have to make sure I'm nice and loose first.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
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05-04-2012, 06:32 AM #75
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05-04-2012, 06:49 AM #76
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05-04-2012, 07:21 AM #77
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
sucks man, have you tried any heavy bag HIIT? I did a few bouts over the past year when my legs and posterior chain were tore up from sheiko. i'd just hit the bag with some simple combo's during the "easy" time and went all out assault like a mad man for the 30 seconds. jump rope to warm up and do some stepmill or incline walking to cool down.
yeah, we better get out there while we can, won't stay young and nimble forever lol.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
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05-05-2012, 06:52 AM #78
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May the 4th be with you, 2012
Training
Hypertrophy Legs
working sets only
Squats
225x10 (4 sets)
SLDL/RDL Hybrid
275x12 (3 sets)
Hack Squats
360x10
360x10
380x10
Seated Calf Raise
180x12
180x12
205x10
Single Leg Press Machine
150x15
150x15
165x15
Assisted GHR
BWx8 (3 sets)
Standing Single Leg Curl
100x15
100x15
Single Leg Extension
80x15
90x15
Standing Calf Raise
60x15 (2 sets, single leg)
260x12
Weight
215.7
Nutrition ( P / CHO / Fat / Fiber )
280.8 / 220.6 / 70 / 51.6
Notes
Great leg day. Got out of work a little earlier than normal, hit the gym around 4:30 before most of the crowd got there and was able to move at a fast pace between stations. Weight has been on a weird pattern where it will jump up about 1lb on Friday AM, but then down to new lows on Saturdays. Weight hit a new low today of 213.4, so hopefully no changes will be made diet-wise, maybe some cardio will be added since I'm only doing 2 HIIT sessions ATM.
Power shoulders, hypertrophy chest and bi's up later today. However, I might try to get some sun today first, since I'm pale as a ghost.
Progress pics, 17 weeks out: http://photobucket.com/adamjohn32Updates050512Lack 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
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05-05-2012, 03:47 PM #79
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
Snapped a post workout pic today at the gym, only time I feel like my chest is even somewhat decent is when it's pumped up after chest day lol.
I'm so disappoint that I live in FL and have no tan whatsoever.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
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05-05-2012, 04:26 PM #80
- Join Date: Feb 2005
- Location: Charlotte, North Carolina, United States
- Age: 39
- Posts: 8,791
- Rep Power: 4895
You should be embarrassed that you are as pale as me Adam .
But, that's the only thing you should be embarrassed of because it looks like you put on a TON of size since the last prep. TELL ME YO SECRETZNew log: http://forum.bodybuilding.com/showthread.php?t=144101461
Best meet lifts: 424/303/551 (93kg)
Best gym lifts: 420/290/565
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05-05-2012, 04:31 PM #81
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05-05-2012, 05:13 PM #82
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05-06-2012, 12:02 AM #83
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8478
Good progress, I feel ya on your HIIT with the cars. I done car pushes during my 09 prep and loved them, both with hill sprints since I cant make a 10 degree turn without seeing a mountain here, sickens me lol. Progress pics look good btw, but I agree you should feel bad about no tan when you couldve been tanning for free for 11 months of the year lol.
Team Norton
The Strength Guys
It's time to bring V2.0
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05-06-2012, 07:53 AM #84
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May the 5th, 2012
Training
Power Shoulders, Hypertrophy Chest, Bi's
working sets only
DB Shoulder Press
60x5 (4 sets)
Incline BB Press
155x10 (4 sets)
Incline DB Curls [i]super set with incline bb press[/b]
30x10 (4 sets)
DB Bench Press
80x12
80x10
75x11
Camber Bar Curls
80x12
80x10
80x10
Dips
BWx15 (3 sets)
Cable Flyes
30x12
25x15
35x8 drop 25x8 drop 15x10
Hammer Curls super set with cable flyes
40x12 (2 sets)
Weight
213.4
Nutrition ( P / CHO / Fat / Fiber )
250.3 / 369.6 / 65.6 / 64
Notes
Nice and quick shoulders, chest, and bi session. Actually laid in the sun for a bit earlier in the day, seemed to take a little bit of energy out of me. Next time I'll be sure to hit the gym first.
Thanks Chris, but you already know all my secrets; squats, deads, and bench
Thanks Eric, kill those squats this week And I have the most f'd up genetics for skin. Mom's Irish, Dad's Greek, skin doesn't know what to do, burn or tan lol.
If that's the case, maybe I won't be getting tan anytime soon
Thanks B, I think I'm gonna take Mr. Coons advice and buy a weighted vest today for some sprint work. Time to step it up a bit and live outside my comfort zone.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
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05-07-2012, 06:23 AM #85
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May 6, 2012
Training
HIIT
Track Sprints w/ 40lb Weight Vest
5 minute walk/jog w/ vest on
5 30 seconds all out sprints followed by 3:30 of walking/jogging/catching my damn breath
10 minute walk/jog w/ vest on
Weight
213.2
Nutrition ( P / CHO / Fat / Fiber )
280.4 / 220.6 / 70.1 / 55.7
Notes
Manned up and bought a 40lb weighted vest yesterday and tried out some track sprints with it. Not gonna lie, these were pretty brutal. I actually liked running with the vest b/c I can't really go full speed, even though I was going all out, due to the added weight if that makes sense. I think this might help prevent me from straining anything like before But man, not only did my legs have a great pump, the traps/upper back got a great workout from having that damn vest on.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
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05-07-2012, 09:03 AM #86
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05-07-2012, 02:32 PM #87
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05-08-2012, 09:32 AM #88
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
May 7, 2012
Training
Power Chest/Back/Arms, Hypertrophy Shoulders
working sets only
Incline Bench Press
200x5 (3 sets)
Chin Ups
+40x5 (3 sets)
Flat DB Press
85x8
90x8
90x8
One Arm DB Row
90x8
100x8
100x8
Incline DB Curl
45x8
45x7
Close Grip Bench Press
185x8
205x8
DB Shoulder Press
55x10 (3 sets)
Seated DB Side Lateral Raise
30x12 (3 sets)
Upright Row
90x12 (3 sets)
Weight
213.7
Nutrition ( P / CHO / Fat / Fiber )
280.3 / 220.6 / 70.6 / 48.6
Notes
Great upper body session. Incline bench felt heavy on the first set, but each set got easier. Hopefully soon I'll be back to hitting 225+ for reps (chest has always been pretty weak). Chin-ups felt fantastic (arnold voice) and did the rest of the workout.
Heavy legs later, hopefully will be meeting up with Paul. Gonna try to push it a bit since I'll be out of town Thursday-Monday, not sure when/if I'll be able to get many lifts in, gotta make tonight count.
Thanks Bob, hoping to be ready earlier than later so pedal is to metal.
The vest wasn't that bad running, b/c for me I couldn't move my legs as fast I would be able to without it, almost similar to pushing the car once it's up to speed. The worst part for me was fatigue I was getting in my traps/upper back from wearing the damn thing.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
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05-08-2012, 09:51 AM #89
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05-08-2012, 10:57 AM #90
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