(3DMJer) John's Journey to Fall/Winter 2014 Contest Prep

**Jumpman3210** · 03-05-2012, 09:54 PM

Hey boys n gals! My name is John Chung, most of you 3DMJers may already know me from the 3DMJ HQ group on FB. I've been training since May 2011 and have been enjoying the sport/hobby with great passion. I finally decided to start my own journal to document my progress for my Fall or Winter 2014 contest prep with 3DMJ! I'm very proud and happy to work with my coach Brad Loomis to get schwole over the next few months before I start my FIRST contest preparation. Currently, I am reverse dieting to work my way to a long slow and steady bulk. I am now on day 3, week 1 under my coach's protocol and I am willing to follow orders to the T. If everything goes right to plan I should be at 134lbs in 8~12 weeks. During this journey, I hope to make new friends, interact, have fun, keep it positive, and encourage you guys through my daily or weekly logs (depeding on school) as I get closer to my contest. Cheers!

Today's statistics 3/5/2012:

Weight: 128.0

Macros: 50F/250C/160P

Workout: Wendler's 5/TREE/1

"Flat Bench Big But Boring"

BENCH PRESS DAY
WU 1 x 5 72.5
WU 1 x 5 90
WU 1 x 3 110
1 x 5 117.5
1 x 5 135
1 x 5 om 155

BENCH PRESS
5 x 10 90

*Flies 5 x 10

*Triceps 5 x10

*Note: I ended up having to superset Flies with Tricep Pushdowns b/c I was already running late for class =(

**RHK89** · 03-05-2012, 09:59 PM

In!

**Jumpman3210** · 03-05-2012, 10:01 PM

Also follow me on youtube.com/jumpman3210!

**Jumpman3210** · 03-05-2012, 10:03 PM

Originally Posted by RHK89

In!

Thanks Rob! Back atcha bro!

**iBboy2** · 03-05-2012, 10:16 PM

IN!!! xD

**jhonari** · 03-05-2012, 10:32 PM

In! Feel free to check out my log in my signature too.

Berto has me on 5/3/1 BBB right now. Its actually awesome for getting started because you just keep pushing yourself on those heavy working set and bump that 1RM. 5/3/1 has definitely pushed me to weights I didn't think I could do, but sure enough, did it, and then some. I'm setting PR's literally every cycle. You're in good hands with Brad and the rest of the 3DMJ team.

We're also some shorties, I'm only 5'6"

but I got a little weight on you at the moment.

**Jumpman3210** · 03-05-2012, 10:45 PM

Originally Posted by iBboy2

IN!!! xD

Thanks for following! Will find a way to make it entertaining!

Originally Posted by jhonari

In! Feel free to check out my log in my signature too.

Berto has me on 5/3/1 BBB right now. Its actually awesome for getting started because you just keep pushing yourself on those heavy working set and bump that 1RM. 5/3/1 has definitely pushed me to weights I didn't think I could do, but sure enough, did it, and then some. I'm setting PR's literally every cycle. You're in good hands with Brad and the rest of the 3DMJ team.

We're also some shorties, I'm only 5'6"

but I got a little weight on you at the moment.

LOLOL yes we are some shorties! It's okay though I'm happy with my height

. Yeah I think BBB is great not only because of everything you said, but also because i'm getting more practice at these lifts, which means better motor skills. I hope to get on beastmode and set PR's on every cycle like you! I will be following you as well my man!

**Jumpman3210** · 03-06-2012, 11:34 AM

Hey guys! It's a cloudy Tuesday, 3/6/2012, morning here in SoCal.

Today's macros are the same as yesterday: 50F/250C/160P

Weight: 128.2 +0.2 from yesterday (could be water weight)

Workout: OFF DAY

I hope everyone is working hard to achieve their goals, while having balance in life.

***Question of the day: Do you guys enjoy weighing your foods on the scale?****
For me I think it's pretty cool because it makes me feel like a chemist working in a lab lolol. It can be a little time consuming/tedious when you have a lot of ingredients to go in one meal, but nonetheless I enjoy doing it!

**StaticZ** · 03-06-2012, 01:55 PM

Welcome to the forums brotha. Brad is an excellent coach. Expect great things!

**Jumpman3210** · 03-06-2012, 02:42 PM

Originally Posted by StaticZ

Welcome to the forums brotha. Brad is an excellent coach. Expect great things!

Thanks broski!

**Jumpman3210** · 03-07-2012, 04:19 PM

Hey yall. A quick update to my current stats.

Macros: 50F/250C/160P

Weight: 127.6 *Went down by 0.6 since yesterday

Workout: 'Jim Wendler 5/3/1 Big But Boring'

Sumo-Deadlifts

WU 1 x 5
WU 1 x 5
WU 1 x 3
1 x 5
1 x 5
1 x 5 om

Sumo-Deadlifts
5 x 10

Leg Extension
5 x 10

Leg Curl 5 x 10

*I skipped out on leg extensions/curls because I had to rush to class =/
Hopefully coach lets me make up for it on Saturday Squat Day...

Hope everyone is enjoying their journey!

**jhonari** · 03-08-2012, 11:46 AM

How you like the sumo deadlift vs conventional? I haven't done sumo deadlifts...ever. My deadlift was by far the worst of my lifts form wise, so I've been really working on correcting that before trying other variations.

Looks like you're doing lower body accessory on your deadlift day. Is your accessory work split into upper/lower?

**Jumpman3210** · 03-08-2012, 03:10 PM

Originally Posted by jhonari

How you like the sumo deadlift vs conventional? I haven't done sumo deadlifts...ever. My deadlift was by far the worst of my lifts form wise, so I've been really working on correcting that before trying other variations.

Looks like you're doing lower body accessory on your deadlift day. Is your accessory work split into upper/lower?

I feel like my body was not built for conventional deadlifting because my legs are long and I have a short torso, average length arms. This causes me to round my back in the set up and it just doesn't feel right for my mechanics. When I tried Sumo I really liked how much more comfortable it felt. Not only am I stronger with this wider stance, but I feel like my lower back is much safer.

On form, I am still perfecting my squat and sumo technique so it's still a work in progress. However, I think I'm not too far from achieving these goals. This is why I like 'big but boring' b/c it lets me have more practice

.

Yes I am doing lower body accessory work on deadlift days. Then I am doing abs + calves on my squat days after the 3 heavy sets + 5x10. I am strong mirin da current program. The only thing is that it doesn't include any back work for this week...I might substitute the DB lateral raises and just do 5x10 of lat pulldowns or rows...

Thanks for following homebwoi!

**Jumpman3210** · 03-08-2012, 03:23 PM

Good afternoon everyone!

Today's statistics are as follows:

Macros: 50F/250C/160P

Weight: 127.olbs *Lost another o.6lbs from yesterday

~I have informed my coach about this and he told me it's too early to make any adjustments. SO! I think we are still on the right track.

Workout: OFF DAY.

I am hailla ex-site-ed about carb up day tomorrow (TREE FIDDY CAHBZ). I plan on eating 3 skinny cow ice cream sandwiches dipped in whey isolate peanut butter sludge post workout. MMM MMMM MMMM MMM! Hope you guys are enjoying life and cherishing every moment you are blessed with. I had a strawberry Jeff Alberts cake with a strawberry poptart in the middle today(aka Brad Loomis Cake). Definitely a MUST TRY iifym tho.I'm sorry for no pix. I didn't want to waste a second to eat dat dere deliciousness :P.

Until tomorrow's report, take care!

**Vanderdd** · 03-10-2012, 03:51 PM

Checking in! Pack on that meat!

**Jumpman3210** · 03-10-2012, 10:21 PM

Hello my friends!

My stats for 3/9/2012:

Weight: 126.8LBS Lost another 0.2LBS
*I have notified my coach and he told me it was viable for me to lose weight while eating at a caloric surplus. I even lost weight AFTER my Refeed Day. Therefore, we are bumping the cahbz up by 25G

Yay!

Macros: 50F/350C/160P

Workout: Wendler 5/3/1 Big But Boring Lifts

MILITARY PRESS
WU 1 x 5
WU 1 x 5
WU 1 x 3
1 x 5
1 x 5
1 x 5 om

MILITARY PRESS
5 x 10

T-Bar Rows (not supported)
5 x 10

Alternating DB Biceps 5 x 10

3/10/2012

Weight: 126.4LBS Lost another 0.4LBS

Macros: 50F/275C/160P

Workout: Wendler 5/3/1 Big But Boring

Squat
WU 1 x 5
WU 1 x 5
WU 1 x 3
1 x 5
1 x 5
1 x 5 om

Squat
5 x 10

Hanging Leg Raises
5 x 10

Seated Calf Raises 5 x 10

I've been experiencing some shoulder impingement on my left side so I think I will be doing some dumbbell scarecrows every night to alleviate the pain and restore my shoulder in correct alignment. Thanks for following Dan!

**jhonari** · 03-10-2012, 11:37 PM

Originally Posted by Jumpman3210

I feel like my body was not built for conventional deadlifting because my legs are long and I have a short torso, average length arms. This causes me to round my back in the set up and it just doesn't feel right for my mechanics. When I tried Sumo I really liked how much more comfortable it felt. Not only am I stronger with this wider stance, but I feel like my lower back is much safer.

On form, I am still perfecting my squat and sumo technique so it's still a work in progress. However, I think I'm not too far from achieving these goals. This is why I like 'big but boring' b/c it lets me have more practice

.

Yes I am doing lower body accessory work on deadlift days. Then I am doing abs + calves on my squat days after the 3 heavy sets + 5x10. I am strong mirin da current program. The only thing is that it doesn't include any back work for this week...I might substitute the DB lateral raises and just do 5x10 of lat pulldowns or rows...

Thanks for following homebwoi!

Ahh, I see. I really need to try sumo deadlifts. I have had low back problems from playing soccer (I was a goalkeeper).

Also, what I have found to be effective is do Back accessories on my Deadlift day. Check this out for some ideas about accessories on 5/3/1: http://www.jimwendler.com/2011/09/531-and-bodybuilding/ I follow that for my accessory work for the most part.

Keep up the good work! What kinda weight you pushing around?

**Jumpman3210** · 03-11-2012, 10:53 AM

Will do Jon! I am definitely weak and nowhere near any respectable weight, but if you wanted to know..my current estimated 1 rep maxes @ 126-128LBS are :
BENCH PRESS 180. DEADLIFT 255. MILITARY PRESS 115. SQUAT 185.

Let's see how much I can improve during this long steady bulk

.
Soccer goalkeeper? I could see how that could have happend..I used to play basketball growing up haha.
Hope your back condition improves as you progress lifting heavier my man!

**jhonari** · 03-12-2012, 10:22 AM

Originally Posted by Jumpman3210

Will do Jon! I am definitely weak and nowhere near any respectable weight, but if you wanted to know..my current estimated 1 rep maxes @ 126-128LBS are :
BENCH PRESS 180. DEADLIFT 255. MILITARY PRESS 115. SQUAT 185.

Man thats nothing to be ashamed of, especially at ~126!!! I'm pretty much right there and I got 15-20 lbs on you.

My numbers are all whacked out...I DL the same as I squat...hahahaha

OHP: 125
DL: 290 (This will be going up as I've figured out form issues

)
Bench: 200
Squat: 290

Keep at it man, those numbers are going to up, up, and away!!

**Jumpman3210** · 03-16-2012, 07:13 PM

Hello world!

Well I see I have some updating to do here.... -__-

My stats for today were:

Weight: 125.4 lbs

Macros: 275C/50F/160P Macros will go up to 300C/60F/160P starting Monday!

Workout: OFF (was supposed to hit OHPs today, but I had to work on a final paper for school). Will shift this to tomorrow! =)

After consulting with my coach, he is allowing me to have a "cheat day" because my weight has been steering in the wrong direction. However, I am advised to still track everything I eat on Sunday. I will probably consume around 6~7K kcal of homemade meals in one day...shrugs. Initially I wanted to get some in-n-out, but decided heck I rather eat a larger quantity for less fat so I will be grilling some extra lean cheeseburgers and baking some homemade pizza with extra lean turkey bacon and fat free cheese! lol I hope I don't get too fat >_<.

See you guys tomorrow!

**Jumpman3210** · 03-16-2012, 07:26 PM

Thanks broski!

Originally Posted by jhonari

Man thats nothing to be ashamed of, especially at ~126!!! I'm pretty much right there and I got 15-20 lbs on you.

My numbers are all whacked out...I DL the same as I squat...hahahaha

OHP: 125
DL: 290 (This will be going up as I've figured out form issues

)
Bench: 200
Squat: 290

Keep at it man, those numbers are going to up, up, and away!!

**jhonari** · 03-16-2012, 11:16 PM

Originally Posted by Jumpman3210

Hello world!

Well I see I have some updating to do here.... -__-

My stats for today were:

Weight: 125.4 lbs

Macros: 275C/50F/160P Macros will go up to 300C/60F/160P starting Monday!

Workout: OFF (was supposed to hit OHPs today, but I had to work on a final paper for school). Will shift this to tomorrow! =)

After consulting with my coach, he is allowing me to have a "cheat day" because my weight has been steering in the wrong direction. However, I am advised to still track everything I eat on Sunday. I will probably consume around 6~7K kcal of homemade meals in one day...shrugs. Initially I wanted to get some in-n-out, but decided heck I rather eat a larger quantity for less fat so I will be grilling some extra lean cheeseburgers and baking some homemade pizza with extra lean turkey bacon and fat free cheese! lol I hope I don't get too fat >_<.

See you guys tomorrow!

He's back! about time son

Jelly of your cheat day...time to mash, nom nom nom!

**Jumpman3210** · 03-17-2012, 05:08 PM

:P I sincerely appreciate your support Jon! And yes I cannot wait til tomorrow's cheat day

Date: 3/17/2012

Weight: 125.0 lbs <--- This is why I am allowed to cheat lol

Macros 275C/50F/160P

Workout: Jim Wendler 5/3/1 Big But Boring OHPs

MILITARY PRESS
Warm ups
1 x 5 47.5
1 x 5 57.5
1 x 3 70

1 x 3 82.5
1 x 3 92.5
1 x 3+ 105 (Got 4)

MILITARY PRESS
5 x 10 65

T-Bar Rows (Not supported)
5 x 10 80

Incline Alt Bi Curls
5x10 15

Got freaky pawmpz in the gym during brocurls :P . Dem bishes be mirin, mirin HARD lulz

**Jumpman3210** · 03-18-2012, 03:28 PM

Hey guys I ate to the point where my stomach was hurting last night :P . Yes I had a cheatday or 'shindig' as Coach Brad likes to call it.
I gained 2 lbs, which isn't bad considering the quantity of food I ate. The great thing about it was that it gave me a burst of energy for today's squat sesh. Went HAMCORE on that shiet lulz!

Weight: 126.9 lbs :P

Macros: 300C/60F/160P

Workout: Wendler 5/3/1 Big BUT BAWRING SHQWATZ

Warm Up
Squat
75 x 5
92.5 x 5
112.5 x 3

Working Sets
130x3
150x3
165x3+ GOT 6!

Squat
105x10 (5 Sets)

Bulgarian Split Lunge
15x8 (3 Sets)

Hanging Leg Raises BWx10 (3 Sets)

Decline Crunch BWx10 (2 Sets)

MISS 100KCAL Level 15 ~10mins StairMaster (Must make up another 100KCAL tomorrow)

**Jumpman3210** · 03-18-2012, 03:31 PM

Anyone else think this 50 post min requirement in order to post a video is retarded? lol I wanna post my videos!

**jhonari** · 03-18-2012, 06:06 PM

That 2lbs is nothing to worry about, all just water weight...unless you consumed ~7000 cals over maintenance

haha which I don't think happened

Originally Posted by Jumpman3210

Anyone else think this 50 post min requirement in order to post a video is retarded? lol I wanna post my videos!

VERY! I was in the same boat...if you notice, the vids in my log start showing up after my 50 posts haha

**RHK89** · 03-18-2012, 07:39 PM

Originally Posted by Jumpman3210

Anyone else think this 50 post min requirement in order to post a video is retarded? lol I wanna post my videos!

I agree. Feel free to spam my thread with sweet gifs to get your count up to 50 lol. Or ask me questions as much as possible about random stuff LOL.

**Jumpman3210** · 03-18-2012, 10:38 PM

Originally Posted by jhonari

That 2lbs is nothing to worry about, all just water weight...unless you consumed ~7000 cals over maintenance

haha which I don't think happened

VERY! I was in the same boat...if you notice, the vids in my log start showing up after my 50 posts haha

Haha I think I consumed about 7KCAL total.

Originally Posted by RHK89

I agree. Feel free to spam my thread with sweet gifs to get your count up to 50 lol. Or ask me questions as much as possible about random stuff LOL.

Lol thanks Rob, I'll try to come up with some kind of inquiry lulz :P

**Jumpman3210** · 03-19-2012, 01:02 PM

Quick update

3/19/2012

Weight: 127.5 lbs Went up surprisingly more than when I had my cheatday! Not sure if this is a good sign..

Macros: 300C/60F/160P

Workout: OFF

**jhonari** · 03-19-2012, 06:46 PM

Originally Posted by Jumpman3210

Haha I think I consumed about 7KCAL total.

OH MY! That sounds awesome...but I don't think I could eat 7k cals without feeling sick, thats crazy!

How many off days you got a week? Or whats your schedule like?

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