JP2'S "OBF/House of Rage Winter-Spring 2012 Transformation Contest" Journal

[johnplante2]

I just submitted my pic's to enter the contest and created this journal to track my journey.

[nicscoffee]

set your plan, write it here, be accountable, if it's here we will help push you to your goals. Stay motivated

[johnplante2]

I am planning on logging as much as possible here to have some accountability and maybe also get some feedback from other members. I have never been really good at logging, as don't really have much to say. Hopefully that will be another change in 2012!

My journey began back in November 2009 when I reached 230lbs and decided enough was enough. It was kind of weird, because 6 months earlier I quit smoking and began to somewhat workout, but never really got into a routine, but ended up gaining like 30lbs. I am happy to say that I am still not smoking.

As of 1/1/12 I weighed in at 172.6lbs and 22.9 BF%

As of 1/1/11 I was at 209lbs and 35 BF%

I was down to 156 with 17.6% BF around Nov 1st, then decided that I was going to enjoy the holidays this year as the last 2 years I was restricted so much. I guess I enjoyed them a little too much!!

I will be making a few posts over the next few days to kind of get started here with workouts and plans and hope to log daily workouts.

[johnplante2]

I will have a 5 day split routine that works one body part per day and the entire body over the 5 day period. My split is Chest, Back, Shoulder, Arms, Legs with Abdominals done at the end of each workout for 10-15 minutes. So my routine starts on Sunday, then I will do chest on Sunday, back on Monday, shoulders on Tuesday, arms on Wednesday and legs on Thursday. I then immediately go back to day one, that being chest, and do chest again on Friday, followed by back on Saturday, shoulders on Sunday, and so on. I do Abdominals at the end of each workout for 10-15 minutes straight. Now you will notice that my 5 day split doesn’t reflect the days of the week, meaning, after the 5th day, I go straight to the 1st day workout again without a day off. Given that I have 4 days between each muscle group, I do not need a day off, but in all honesty, given the nature of work and hectic lifestyles we all lead, there is always a day per week that prevents me from getting to the gym, so that is my day off. I don’t plan a day off due to wanting to avoid missing two days in a row, meaning if today was my ‘day off’ and I took it off and tomorrow work prevented me from getting to the gym, I would net two days off in a row which would hinder my growth. To prevent that, I let nature run it’s course and don’t schedule days off, days off take care of themselves.

TIME OF DAY I TRAIN

For me, I get to the gym at 5:00 and train each day because I know I always have that time free in the week and nothing hardly ever prevents me from sticking to that schedule. At first, my body was sleepy when I started training that early, but after a few weeks, my body thirst for the early workout and after leaving the gym to go to work, I was faster, quicker, mentally more alert then any of my co-workers were, so I was running laps around them before anyone knew what hit them. This is what works for me. If I could guarentee that I could workout every night, I would prefer to workout right before bed so I could let my muscle rest and grow after the workout instead of having to go through the day working them for hours after the workout and never giving them a full rest period, but due to not being able to always find that night time lift available, I lean towards a time period that is consistent.


CARDIO

I will do cardio as a fat burn, meaning at a low heart rate for 45 minutes to an hour at a time. I will always try to do at least 3 cardio sessions a week, but some weeks do 5. I will do cardio usually at night time after work but I almost always start and end my weight training sessions with 15 mins on the treadmill.

AVERAGE WEEK

Morning --- Evening

Sunday: Chest, abs --- OPEN/CARDIO

Monday Back, calves --- Cardio 45-60 min

Tuesday: Shoulders, abs --- NOTHING

Wednesday: Arms,abs --- OPEN/CARDIO

Thursday: Legs, abs --- NOTHING

Friday: Chest, abs --- Cardio 45-60 min

Saturday: Back, calves --- OPEN/CARDIO


The Open spot is room for anything I missed that week or additional Cardio. I will do abs at the end of each workout except on Back day, I will throw an extra routine of calves that day due to abs and back being mirror muscles and don’t like to work them on the same day….as one is stretched and tight, hard to work the opposite range.

[johnplante2]

Nov 25, 2009

Age:43
Height: 5'8
Weight: 227 lbs
Body Fat%: 40.7 using Tanita Scale
Fat: 92.39 lbs
Muscle: 134.61 lbs

Neck: 16 1/4
Chest: 46
Waist: 49 (at the naval)
Hips: 43
Bicep: R-14 1/4 L-14
Thigh: R-23 1/2 L-23 3/4
Calf: R-16 L-16
Forearm: R-12 L-11 1/4

[johnplante2]

Shoulders and Traps
Londonderry
2:00 pm
10 min treadmill
2:12pm start
DB warmups

Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.) 3 4 to 6
45x6. 45x6
45x5. 45x6
45x4. 45x6
Go for 50 next session!

Straight Bar Military Press
(In front) 3 4 to 6
Standing
80x6. 90x5 felt Lower back
80x6. 90x4
80x6. 90x5
Keep 90 for all 6 reps

Dumbbell Side Laterals 2 4 to 6
22.5x6. 25x6
22.5x6. 25x6
keep @ 25 another week

Dumbbell Rear Laterals 1 4 to 6
25x6. 30x6
25x6. 30x6
stay @ 30- not sure getting full rom

Barbell Shrugs 2 4 to 6
180x6. 200x8
180x6. 200x8

Upright Rows
(close grip) 2 4 to 6

60x6. 70x6
60x6. 70x6
Stay @70 next session more reps before going to 80

2:51 end weights- 39 mins

Total Ab crunch machine
80x15
80x15
80x15

Torso Rotation
70x15each side
70x15
70x15

Abs 11 mins

Precor stretching-10 mins

1 hr 15 mins

[johnplante2]

[johnplante2]

Arms
Londonderry
4:55 pm

10 min warmup treadmill
DB warmup
5:09pm start

Straight Bar Curls. 3 /4-6

70x6. 70x6
70x5. 70x6
70x4. 70x6 PR
Next session 70x7x3
Need more reps before try 80

Alt DB Curls. 2/4-6

30x6. 35x4r-3l
30x6. 35x6r-5l
Next session-35-all 6 repa

DB Hammer Curls. 1/4-6

30x6. 35x6r-6l
Next session-40??

Lying Tricep Press. 1/4-6

60x3. 60x5
Next session keep 60= more reps

Tricep Cable Press Downs 2/4-6

100x6. 120x6
120x6. 130x6
Go for 130 both sets

Overhead Tri-Ext. 2/4-6
Ez-bar
60x6. 70x6--wide-felt in r shoulder
60x6. 70x3--60x3--close
Next session-70

Wrist Curls. 2/6-8

80x8. 80x8
80x7. 80x8
Next session-80x10

DB Wrist Curls. 1/6-8

R-50x6 unassisted
L-50x5 unassisted
Next session-50 unassisted x8

5:40end
End weights-31 mins

15 mins treadmill

1 hour 1 mins total workout

[johnplante2]

I knew today's numbers would be off because I planned on it for the Super Bowl

[johnplante2]

Today was a scheduled rest day. I knew it would be a late night with the Super Bowl, plus it has been a week, normal rest day.

[johnplante2]

As of 02/04//12

Age:45
Height: 5'8
Weight: 169.8 lbs
Body Fat%: 22.0 using Tanita Scale
Fat: 37.36 lbs
Muscle: 132.44 lbs
Neck: 15.0
Chest: 42.25
Waist: 38.0 (at the naval)
Shoulders: 46.0
Bicep: R-12.75 L-12.5 Flexed-R-14.0 L-13.0
Thigh: R-22.5 L-22.0
Calf: R-14.5 L-14.5
Forearm: R-11.25 L-10.5
Hips: 36.5
Glutes 37.5
Ankle: R-10.0 L- 10.0

[johnplante2]

I woke up late today, 90 mins late..but still had a Great workout
Legs
6:30am

10 min warmup treadmill
Leg warmup exercises
Leg curl-50x15
Leg ext-50x15

6:42 start
Leg Press 3/6-8
180x10. 200x12
270x8. 400x8
470x8. 490x8
560x8x8x8 580x8x8x8 PR
Go for 3 sets of 600 next session

Squats 2/6-8
95x8. 115x8
125x8x8. 165x8x8 PR
I increased the weight, felt a little something in lower back, will keep same
next session and see how it feels

Stiff Leg Dead Lift 3/6-8
135x8. 135x8
135x8. 155x8
135x8. 155x8 PR
Need to check out some videos to make sure I am doing these right. Extra weight
was ok

Leg Curls 2/6-8
95x8. 100x8
95x8. 100x8
Start at 100 next session focus on full range of motion and not just moving the
weight
Calves tightened up??

Standing Calf Raise 3/6-8
300x10. 320x10
320x10. 340x10
340x10. 340x10 PR
Start at 340 next session

45 degree calf press 2/6-8
220x8. 320x10
320x8. 340x8 PR
Start 320 next session

End 7:42
60 mins

1 hour 12 mins total

[johnplante2]

[nicscoffee]

Looks good so far, I really like the meal tracker. Good luck

[johnplante2]

Looks good so far, I really like the meal tracker. Good luck

thanks! a long way to go.....

[johnplante2]

Daily Disciplines

1. I must have the best workout I can everyday--CHECK
2. I must record workout notes during my workout to know what I have to do next session--CHECK
3. I must fuel my muscles with a post workout shake--CHECK
4. I must post everyday in my journal--CHECK
5. I must get up on time to train so I can get to work on time--LATE FOR BOTH!
6. I must do my cardio everyday--NO CARDIO!
7. I must eat my vegetables everyday- ONLY HAD 1 SERVING
8. I must get enough sleep to perform at my best--CHECK
9. I must get my target protein everyday--CHECK
10. I must not go over my target calories everyday--CHECK

If I use this as a point system with each one being worth 10 points, I would say today was a 75. Must be 90-100!

[johnplante2]

Chest and Abdominals
5:45 am

10 min treadmill
5:55 start

Flat Barbell Bench Press 3 4 to 6
Last week. Today
65x12. 65x12
95x8. 95x8
145x6. 150x6 PR
145x6 150x6
145x6. 150x6
Felt good bump to 155

Incline Dumbbell Bench Press (Incline should be about 25 to 30 degrees) 2 4 to 6

last week. Today
50x6. 50x6
50x6. 50x8
There was more inside of me to get 2 extra reps on set 2
Go to 55

Weighted Dips 2 4 to 6
Last week. Today
BWx10. BWx15
BWx10 BWx15
Try for more reps next week

Leg Lifts (with added weight to ankles) 2 12 to 15
subbed hanging leg raises
Last week. Today
BWx15. BWx20
BWx15. BWx17

Weighted Cable Crunches 1 12 to 15
Last week. Today
120x20. 130x20
130x20- 140x20

Crunches (weighted) 1 8 to 10
Total ab machine
Last week. Today
80x12. 85x12
80x12. 85x12

End 6:39
44 mins

30 min treadmill

7:10 end

1 hour 25 mins

[johnplante2]

[johnplante2]

Daily Disciplines--85

1. I must have the best workout I can everyday--CHECK
2. I must record workout notes during my workout to know what I have to do next session--CHECK
3. I must fuel my muscles with a post workout shake--CHECK
4. I must post everyday in my journal--CHECK
5. I must get up on time to train so I can get to work on time--LATE FOR WORK 8 MINUTES
6. I must do my cardio everyday--CHECK
7. I must eat my vegetables everyday-NONE!--POOR PLANNING
8. I must get enough sleep to perform at my best--CHECK
9. I must get my target protein everyday--CHECK
10. I must not go over my target calories everyday--CHECK

[HARRYBEAST]

in for support

[johnplante2]

in for support

cool

[johnplante2]

Back
I am a MASS MACHINE
Londonderry
7:45 am start
Warmup treadmill 15 mins
8:00 am start weights

Wide Grip Pullups- cybex Assisted
last week today
94x10. 88x10
82x10. 76x10
64x10. 58x10
Getting harder as I reduce assistance

Close Grip Chin Ups- cybex Assisted
last week today
82x10. 76x10
76x10. 70x10
70x10. 64x10
Goal is to do unassisted

Cable pull downs- front
3 sets 4-6 reps
last week today
100x 8 100x8 Acclimation
130x4.75. 130x6
130x 3. 130x6
120x6. 130x6
Got my Versa Grips!
Keep at 135 next week and focus on the muscles not just moving heavier weight

Seated cable rows straight bar
2 sets 4-6 reps
last week today
140x5.75. 140x6
140x5.75. 140x6
140x5.75. Don't know why did 3 last week
Go to 145 next week

Bent over barbell rows
2 sets 6-8 reps
last week today
145x6. 145x6
145x6. 145x6
Start 155 next session keep focus on form!
Versa Grips help!

Weighted hyper-extensions
2 sets 6-8 reps
last week today
45x12. 45x15
45x12. 45x15
Go 45 next session-more reps!

Good mornings-ez bar
2 sets 4-6 reps
last week today
40x8. 50x8
40x8. 60x8
Start at 60 next session

8:41 end weights
41 mins weights

30 mins. Precor cross ramp
Cal- 350
Dist- 2.69
Incline-10
Resistance-5

9:17 end

1 hour 32 mins

I AM A MASS MACHINE!!!

[johnplante2]

[johnplante2]

Daily Disciplines--100!

1. I must have the best workout I can everyday--CHECK
2. I must record workout notes during my workout to know what I have to do next session--CHECK
3. I must fuel my muscles with a post workout shake--CHECK
4. I must post everyday in my journal--CHECK
5. I must get up on time to train so I can get to work on time--CHECK
6. I must do my cardio everyday--CHECK
7. I must eat my vegetables everyday--CHECK
8. I must get enough sleep to perform at my best--CHECK
9. I must get my target protein everyday--CHECK
10. I must not go over my target calories everyday--CHECK

[HARRYBEAST]

Nice detail in here.

Can you do any pullups without a machine?

I have read alot that all these assisted machines do is make you better at doing assisted pullups. I started out doing sets of 1 a few years ago. Now I can do sets of 8 with a 45 hanging

I am not trying to change your workout just giving some insight. Feel free to tell me to shut the funk up.

[johnplante2]

Nice detail in here.

Can you do any pullups without a machine?

I have read alot that all these assisted machines do is make you better at doing assisted pullups. I started out doing sets of 1 a few years ago. Now I can do sets of 8 with a 45 hanging

I am not trying to change your workout just giving some insight. Feel free to tell me to shut the funk up.

I started out using 100lbs of assistance, and I am currently using 64lbs assistance. I am getting there!

[johnplante2]

Shoulders and Traps
Londonderry
5:35 am start
1 5 min elliptical

DB warmups
5:55 start

Dumbbell Press
(Palms facing in at
bottom of the movement
and rotated forward at the top.) 3 4 to 6
last week today
45x6. 45x6
45x6. 45x6
45x6. 45x6
Tried 50 on 2nd set- not happening
Not yet anyways!

Straight Bar Military Press
(In front) 3 4 to 6
Standing
last week today
90x5. 90x6
90x4. 90x5
90x5. 90x5
Keep 90 for all 6 reps

Dumbbell Side Laterals 2 4 to 6
last week today
25x6. 25x6
25x6. 25x6
Go to 30 next week

Dumbbell Rear Laterals 1 4 to 6
last week today
30x6. 30x6
30x6. 30x6
stay @ 30- not sure getting full rom

Barbell Shrugs 2 4 to 6
last week today
200x8. 180x8
200x8. 200x8
tried 230-not happening

Upright Rows
(close grip) 2 4 to 6
last week today
70x6. 70x6
70x6. 70x6
Stay @70 next session more reps before going to 80

6:39 end weights- 44 mins

Total Ab crunch machine
last week today
80x15. 80x15
80x15. 80x15
80x15. 80x15

Torso Rotation
last week today
70x15. 70x15
70x15. 70x15
70x15. 70x15

Abs 14 mins

Precor stretching-10 mins

1 hr 35 mins

I wasn't as strong today as I have been. I don't know if I am just tired or if
maybe because I decreased calories last few days.

[johnplante2]

I missed my last meal, went to rest for a bit and woke up 12 hours later.

[johnplante2]

Daily Disciplines--90

1. I must have the best workout I can everyday--CHECK
2. I must record workout notes during my workout to know what I have to do next session--CHECK
3. I must fuel my muscles with a post workout shake--CHECK
4. I must post everyday in my journal--CHECK
5. I must get up on time to train so I can get to work on time--CHECK
6. I must do my cardio everyday--NONE
7. I must eat my vegetables everyday--CHECK
8. I must get enough sleep to perform at my best--CHECK
9. I must get my target protein everyday--CHECK
10. I must not go over my target calories everyday--CHECK

I was planning on doing Cardio tonight after work, but I am getting sick and feel totally wiped. This is probably why I felt off a little during this mornings training.

[johnplante2]

Arms
Londonderry
4:30 pm

15 min warmup treadmill
DB warmup
4:45 start

Straight Bar Curls. 3 /4-6
Last week. Today
70x6. 70x8
70x6. 70x8
70x6 PR. 70x6
Next session 80

Alt DB Curls. 2/4-6
last week today
35x4r-3l. 35x3r-3l then 30x3r-3l
35x6r-5l 35x3r-3l then 30x3r-3l
Next session-35-all 6 repa

DB Hammer Curls. 1/4-6
last week today
35x6r-6l. 40x2r-2l then 35x3r-3l

Lying Tricep Press. 1/4-6
last today
60x5 60x6
Next session try 60= more reps

Tricep Cable Press Downs 2/4-6
last today
120x6. 130x6
130x6. 130x6
Go for 130x7 both sets

Overhead Tri-Ext. 2/4-6
Ez bar
last today
70x6. - 70x6
70x3--60x3 . 70x6
Next session-70x8

Wrist Curls. 2/6-8
last today
80x8-- 80x10
80x8-- 80x10
Next session-80x10

DB Wrist Curls. 1/6-8
last today
R-50x6 un. 50x7 un
L-50x5 un. 50x4 un
Next session-50 unassisted x8

5:21 end
End weights-36 mins

25 mins stair master
Fat burner lvl 5
212 cals
80 floors

1 hour 22 mins total workout