John's Workout Log (redux)

[JohnButz]

07/12/2010 B.W. 153.5

Chest/Back


Pullups 13,9,8,6,6
Alternated with
Bench Press 135x8 155x8x8x6x6

Chinups 6,6,6
Alternated with
Incline Bench 135x6x6x4

Twisting Rows 20#x15x15x15
Alternated with
Standard Pushups 15,15,15

Rest in approx 1 min between. I will be adding a bit more volume as I go on.

Cardio tonight.

[-=FLEX=-]

Hey, this looks familiar.

Welcome to the journals.

-=FLEX=-

[JohnButz]

Hey, this looks familiar.

Welcome to the journals.

-=FLEX=-

Thanks Flex!

[JohnButz]

07/12/2010 PM Cardio

2 miles on outdoor track 15:31

[whatevergirl]

07/12/2010 PM Cardio

2 miles on outdoor track 15:31

Just popping in...to say...what a great run! GOOD JOB!

Under an 8 min mile, I'm envious.

[JohnButz]

Just popping in...to say...what a great run! GOOD JOB!

Under an 8 min mile, I'm envious.

Thank you for the kind words. I am not that great of a runner. I have had some knee issues the last few years, but am finally getting past the pain/swelling.

[JohnButz]

Today's workout

Calf Raises (EDT) B.W. X 120 reps (5:01)
Thick Bar Squats 75x 44 (5:02)
Leg Extensions 25x 55 (5:02)
EZ Bar S.L.D.L. 65x 60 (5:06)

Side Dumbbell Bends

Running no mileage kept (20 min)

2 100 meter sprints no time kept.

[JohnButz]

Day1 Chest/Back (Cardio)
Day 2 Legs/Abs (Cardio)
Day 3 Deltoids/Arms (Cardio)
Day 4 Off/Cardio

Day 5 Upper Body (Cardio)
Day 6 Lower Body (Cardio)
Day 7 Off

I like hitting each body part 2 x per week. The cardio is generally optional, but usually ends up being at least 3-4 x weekly. 99% of the time the cardio of choice has been running outside (very rarely treadmill.)

Thanks for following!

[-=FLEX=-]

Day1 Chest/Back (Cardio)

I also train chest/back together. Not something you see often, but I love it.

-=FLEX=-

[JohnButz]

I also train chest/back together. Not something you see often, but I love it.

-=FLEX=-

Yeah, It is a good combo. Awesome arm workout by the way! (Huge Volume)

[JohnButz]

Handstand Push ups (against wall) 12,10,8,8 (2min rest)
Behind Neck Press 45x 12 65x12x12 10 (2min rest)
Lying Side Laterals 12x9x9x9x9 (1 min rest)
Close-Grip Bench 135x8 145x8x6x6 (2 min rest)
Thick-Bar Curl 75x8x8x6x6 (1 min rest)

Super set Dumbbell Ext 20
Dumbbell Curls 12's x 10 6 sets nonstop (Nubret Style)

[whatevergirl]

Day1 Chest/Back (Cardio)
Day 2 Legs/Abs (Cardio)
Day 3 Deltoids/Arms (Cardio)
Day 4 Off/Cardio

Day 5 Upper Body (Cardio)
Day 6 Lower Body (Cardio)
Day 7 Off

I like hitting each body part 2 x per week. The cardio is generally optional, but usually ends up being at least 3-4 x weekly. 99% of the time the cardio of choice has been running outside (very rarely treadmill.)

Thanks for following!

yes, stick with that mindset...running outdoors is harder than the treadmill (which is better for you, you'll become a more efficient runner), and frankly, more people end up with knee and foot problems from running on a tready than outside. so...glad to hear that! good workout...your plan has such focus. I am taking up with a new 5 week plan tonight--inserted it in my journal, if you have any insight, i'd be much obliged.

[JohnButz]

yes, stick with that mindset...running outdoors is harder than the treadmill (which is better for you, you'll become a more efficient runner), and frankly, more people end up with knee and foot problems from running on a tready than outside. so...glad to hear that! good workout...your plan has such focus. I am taking up with a new 5 week plan tonight--inserted it in my journal, if you have any insight, i'd be much obliged.

Thanks Whatevergirl!
I have become somewhat addicted to running. I only got back into it about 2 years ago and sort of hated it, but now love it! having this journal is great for keeping me focused. I will check out your new plan!

[JohnButz]

Running 2 miles outdoor track (15:38) Very hot & humid.

It seems like it never fails. I get to the day of my split where I have a scheduled day off from training (weights) and it works out that I have to move a bunch of furniture. Active recovery I guess.

[JohnButz]

Life can be funny. sometimes you feel like you are making strides, the workouts are good, nutrition is in check, doing the cardio consistently....... And then.

I am at work last night. Just about at the end of a long arduous day.


Someone (customer) asks me, "Are you shrinking?"

I am trying to think of any occasion a man wants to hear this question.

I can't think of any. I just wish I could of saw my face.

[whatevergirl]

Life can be funny. sometimes you feel like you are making strides, the workouts are good, nutrition is in check, doing the cardio consistently....... And then.

I am at work last night. Just about at the end of a long arduous day.


Someone (customer) asks me, "Are you shrinking?"

I am trying to think of any occasion a man wants to hear this question.

I can't think of any. I just wish I could of saw my face.

LMAO! what did he/she mean?? thinking it was a compliment...lol

[JohnButz]

LMAO! what did he/she mean?? thinking it was a compliment...lol

I am not completely sure what he meant. I muttered something about doing a bit more running. I guess I have bounced around in weight (149-198)the last ten years or so--- the last time I was down to this weight and BF % I had an older dude tell me I looked sick---- this was well before sick meant good!

[JohnButz]

Pullups B.W.x 36 (5:50) EDT
Dips 50x5 75x3 100x4x4

Superset
Bench 135x 12x 10x10
Dumbell Row 20'sx12 30's x11x11 (No rest between lifts)

One Arm Dumbbell Press 30x7x7x7 (1 min rest)

Alt. D. Curls 30x6x6 " "

Lying Triceps extension 65x9x8 " "

Dip Shrugs B.W.x 17x17 " '

[whatevergirl]

I am not completely sure what he meant. I muttered something about doing a bit more running. I guess I have bounced around in weight (149-198)the last ten years or so--- the last time I was down to this weight and BF % I had an older dude tell me I looked sick---- this was well before sick meant good!

haha probably a compliment, i'm sure of it.

Pullups B.W.x 36 (5:50) EDT
Dips 50x5 75x3 100x4x4

Superset
Bench 135x 12x 10x10
Dumbell Row 20'sx12 30's x11x11 (No rest between lifts)

One Arm Dumbbell Press 30x7x7x7 (1 min rest)

Alt. D. Curls 30x6x6 " "

Lying Triceps extension 65x9x8 " "

Dip Shrugs B.W.x 17x17 " '

supersets...i read an article on these the other day, and it cuts your workout time in half supposedly...lol so for that, i might have to give them a try...great workout! have a nice weekend.

[JohnButz]

haha probably a compliment, i'm sure of it.




supersets...i read an article on these the other day, and it cuts your workout time in half supposedly...lol so for that, i might have to give them a try...great workout! have a nice weekend.

Yeah, I like supersets for some things. They are really great for cutting down gym-time. I do think certain exercises do work good together in an antagonistic way.

You have a great weekend also!

[2nd_chance]

Pullups B.W.x 36 (5:50) EDT
Dips 50x5 75x3 100x4x4

Superset
Bench 135x 12x 10x10
Dumbell Row 20'sx12 30's x11x11 (No rest between lifts)

One Arm Dumbbell Press 30x7x7x7 (1 min rest)

Alt. D. Curls 30x6x6 " "

Lying Triceps extension 65x9x8 " "

Dip Shrugs B.W.x 17x17 " '

Strong workout John

[-=FLEX=-]

Workouts are looking good.

Keep it going John.

-=FLEX=-

[JohnButz]

Strong workout John

Thanks 2nd Chance!

[JohnButz]

Workouts are looking good.

Keep it going John.

-=FLEX=-

Thanks Flex! I want to increase the volume like Yourself and 2nd Chance.
I am sort of trying to adjust into the volume training a bit.

[JohnButz]

Running 2 miles outdoor long track (15:21)

[JohnButz]

Long workday today. No training/cardio. I did leave work a bit early and took my son to see "Predators."

Ready to really hit it hard tomorrow!

[whatevergirl]

Running 2 miles outdoor long track (15:21)

That's an awesome run, yanno. Good job!!!

[JohnButz]

That's an awesome run, yanno. Good job!!!

Thank you! It has been pretty hot & humid here. I was looking back at my times the last 6 months or so. I have ranged from 15:12 (my best) to 16:06.

The 15:12 run everything was going right. The 16:06 well, just about every bad condition you can think of was present.

I had one run where for some reason the waistband on my pants became loose and just a few yards into the run my pants were trying to fall off. So, I for the remainder of the run I had to hold onto my pants-----I must of looked extremely odd.

[whatevergirl]

Thank you! It has been pretty hot & humid here. I was looking back at my times the last 6 months or so. I have ranged from 15:12 (my best) to 16:06.

The 15:12 run everything was going right. The 16:06 well, just about every bad condition you can think of was present.

I had one run where for some reason the waistband on my pants became loose and just a few yards into the run my pants were trying to fall off. So, I for the remainder of the run I had to hold onto my pants-----I must of looked extremely odd.

Hot as heck today here too...omg...crazy hot.

Regarding your pants falling down...but...

you. kept. on. running. hahaha

I love it...the dedication.

[litljay]

Long workday today. No training/cardio. I did leave work a bit early and took my son to see "Predators."

Ready to really hit it hard tomorrow!

Day at the movies with the little ones is better than any other day, IMO.

Don't be afraid of rest days...they're not the devil .

Keep at it...