adamjohn32's 2012 Contest Prep Journal

[fltallpaul]

lol I thought I was in my thread...left and came back and didn't realize. Oh well I still brighten everyone's day!

[adamjohn32]

December 19, 2012

Training

HIIT

Precore Elliptical
5 minute warmup
5 intervals (30 seconds all out, 3:30 easy)
5 minute cooldown

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

~250 / ~220 / ~59 / ~40

Notes

Simple day, woke up did my HIIT, worked all day, then came home and relaxed on the couch.

[DiamondMaker]

Adam now that you've had some time away from your prep period was there anything you might do differently next time around? Numbers looking solid, I imagine once your reversal period ends you'll be hitting pr's.

lol I thought I was in my thread...left and came back and didn't realize. Oh well I still brighten everyone's day!

literally lol'ed

[jpfaherty]

Yeah my only thing is energy at 5am is low for me, I am not a morning person.



That is why I think I am headed this way. Family is going to be a priority in the near future.



You don't need my permission to train in the morning. Feel free, just don't text me at 5am lol.



Yeah I am excited about testing in the 8's wave. My 10's wave numbers were way off. I am getting closer to my actual numbers now.

LOL'd so hard. Paul on a rampage.

Your mission: To take over Adams thread
[x]Mission Complete

[adamjohn32]

December 20, 2012

Training

Juggernaut 5's Wave/Week 2/OHP

OHP
85x2
100x2
105x5 (4 sets)

Bent Over BB Row (supinated grip, very strict)
255x6 @ 9
235x6x2 @ 8.5
235x8 @ 9

Flat DB Press
90x5 @ 9
85x5x2 @ 8.5
85x8 @ 9

Close Grip Lat Pulldown
120x15
140x15
160x15

Cable Triceps Extension
80x15 +8,+8,+8

Weight

199.8

Nutrition ( P / CHO / Fat / Fiber )

250 / 230 / 59 / 45 + a bunch of untracked foods (got hungry after work, indulged a bit, lowering my cals over the next few days to mitigate)

Notes

OHP felt pretty good. I'm either getting stronger or b/c I'm only doing sets of 5 reps so I'm not fatiguing as fast. Either way, they felt pretty good. The rest of the workout really gave my upper body a great pump as I was really trying to establish that MMC by lowering the weight a bit and using better form.

lol I thought I was in my thread...left and came back and didn't realize. Oh well I still brighten everyone's day!

Low carbs bro?

Adam now that you've had some time away from your prep period was there anything you might do differently next time around? Numbers looking solid, I imagine once your reversal period ends you'll be hitting pr's.

Not really, the only thing I'd say is try to be a little more flexible with my food choices. The last few months kind of took a little toll on my relationship with the wife since we didn't go out as much. But you live and learn, so the next time I should be better adjusted to try and balance my life w/ prep.

LOL'd so hard. Paul on a rampage.

Your mission: To take over Adams thread
[x]Mission Complete

Paul's just trolling

[Vanguard1965]

Hi Adam,

I just wanted to wish you and your wife a Merry Christmas and a Happy New Year.

2012 was a great year for you but here is hoping 2013 is even better!

Cheers,
Dean

[Ccm644]

Merry Christmas

Have a great time with everyone

Enjoy it

[adamjohn32]

Just a quick holiday update. Got in all of my training sessions. Managed to get a great session in with Bob on the 24th, was nice catching up with him, now I just have to catch him in the strength department

Diet has been hit / miss due to all the craziness that comes along with the holidays. Not stressing it, but hopefully once 2013 comes I'll be able to settle back into a normal routine.

Highlights of my 5's realization week so far is 210x7 on bench and 285x9 on squats. Both all out sets upped my max lifts a bit, so moving into the 3's wave should be fun.

Hi Adam,

I just wanted to wish you and your wife a Merry Christmas and a Happy New Year.

2012 was a great year for you but here is hoping 2013 is even better!

Cheers,
Dean

Thanks Dean, hope your holiday's were great as well. 2013 should be another filled with some great milestones.

Merry Christmas

Have a great time with everyone

Enjoy it

Thanks! Had a great time with friends and family, hope you did too.

[NaturalPursuit]

nice bench and squat numbers man! Hope the holiday went well!!!

[fltallpaul]

awesome squat set...

you around Orlando this weekend?

[Gibson5521]

Im getting a pair of Wei Rui Warriors today and thought of you , no homo . Lets get in a skwat sesh asap once new years passes!!!

[adamjohn32]

Did some HIIT cardio last night. Weight in this AM at 210... not too bad considering I didn't watch what I was eating that much Saturday thru yesterday. Back on my macro's today though, so hopefully some of this weight will come off.

nice bench and squat numbers man! Hope the holiday went well!!!

Holiday was awesome. Great times with friends and family.

awesome squat set...

you around Orlando this weekend?

I'm driving back to Orlando Friday sometime after work. Was thinking of doing my DL's either early morning or later in the day if you want to meetup this Friday. Saturday we should hook-up for sure, most likely in the AM b/c I'll probably be trying to meet up with my Dad later in the day.

Im getting a pair of Wei Rui Warriors today and thought of you , no homo . Lets get in a skwat sesh asap once new years passes!!!

Sweet, most definitely. I'm about to hit the 3's wave so I will be nice to squat with someone stronger to give me that extra motivation

[demonwareltd]

Did some HIIT cardio last night. Weight in this AM at 210... not too bad considering I didn't watch what I was eating that much Saturday thru yesterday. Back on my macro's today though, so hopefully some of this weight will come off.

210!? Wow, isn't that like 13 pounds or so in the last month? At least it makes me feel better that I'm not the only one having a hard time keeping the eating in check post contest My weight belt is slowly starting to slip a notch or two larger!

[adamjohn32]

December 27, 2012

Training

Juggernaut 5's Wave/Week 3/OHP

OHP
70x5, 85x3, 95x2, 105x1, 110x1, 115x1, 115x8

HS Iso-Lateral Row (per side)
170x6 @ 9, 160x6x5 @ 8.5, 160x6 @ 9

DB Bench
100x3.5 @ 10, 90x6 @ 9, 85x6x3 @ 8.5, 85x5 @ 9

Lat Pulldown (supinated grip)
120x15, 140x15, 160x12, 180x10

Decline Skullcrushers
90x10, +5,+5,+4,+4,+3

Weight

210

Nutrition ( P / CHO / Fat / Fiber )

another untracked day

Notes

Got in a great OHP session last night. Managed 8 reps with 115, which is not that bad. Just seems my shoulders run out of stamina real quick as reps 1-5 were easy, then it became a struggle. Might need to work on my breathing while doing this movement as this might help with the fatigue factor.

210!? Wow, isn't that like 13 pounds or so in the last month? At least it makes me feel better that I'm not the only one having a hard time keeping the eating in check post contest My weight belt is slowly starting to slip a notch or two larger!

Well,some off the weight is probably bloat that will go away in the next few days once I reel things back in. No doubt I put on some fat, but I think my weight will drop a bit once I get things back on track and keep things consistent.

[Emekaokammor]

Solid OHP presses! Enjoy New Years then reel it in

[FrmrHoss]

285x9 is nothing to shake a stick at sir... hope you enjoy NYE and then start to get your groove back.

[jpfaherty]

Happy Holidays to you and the lady Adam! Enjoy it

[robertfah]

Still going strong I see....good stuff Adam...hope you enjoyed your Christmas break!

[NaturalPursuit]

nice OHP session man! Gotta bring my numbers on that up!

[adamjohn32]

Haven't posted in a while. Finished off my 5's way realization week with 365 for 10 reps on DL. Again I probably could have gotten more but I have yet to find my chalk and my grip started to give on rep 8 and almost slipped by the time rep 10 came around.

Last week was a scheduled deload, basically I decreased the intensity on the TJM lifts and increased the volume, hitting 5 sets of 5 reps for my working set while keeping my accessory work short and sweet. Did a somewhat decent job keeping my diet in check, was back down under 210 last Thursday, we'll see where my weight is this upcoming Thursday (only checking my weight once a week).

Started the 3's wave this week (will be next post) and I'm starting to feel some strength again.

Solid OHP presses! Enjoy New Years then reel it in

Thanks E, hope you had a great NYE my man.

285x9 is nothing to shake a stick at sir... hope you enjoy NYE and then start to get your groove back.

Thanks Chris, starting to get back into the swing of things.

Happy Holidays to you and the lady Adam! Enjoy it

Hope you and wife had a great holiday, and I hope you're starting to feel better my dude.

Still going strong I see....good stuff Adam...hope you enjoyed your Christmas break!

I enjoyed it Bob, hope you had a great time with your family. Saw the pics of your 'Cuda coming home, gotta get a ride in that bad boy when it's on the road

nice OHP session man! Gotta bring my numbers on that up!

My OHP is super weak. Might be my long arms, but I'm hoping I can bring up some strength in that lift.

[adamjohn32]

January 07, 2013

Training

Juggernaut 3's Wave/Week 1/Bench

Bench
200x3 (7 sets)

Chin-Ups
BWx10,8,7,7

HS Shoulder Press (per side)
85x10 @ 9, 80x10 @8.5 (2 sets), 80x10 @ 9

Low Cable Row
160x12, +8,+8,+8

HS Preacher Curl
70x15, +8,+8,+8

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250.3 / 238.7 / 60.6 / 32.4

Notes

Great morning bench session. 200 felt very light and I actually had some decent speed the concentric, even after pausing on the chest. Squats up tomorrow morning, 7 sets with 275. Should be a great way to start off the day

[fltallpaul]

Nice work. I know you want that bench to climb. 3's wave...I'll be watching closely.

About Saturday. i was planning on just going in Sunday since it will be pretty hectic. I will be at Layne's meet and Misty will be out shopping for Bride's Maid Gowns in Tampa.

[adamjohn32]

January 08, 2013

Training

Juggernaut 3's Wave/Week 1/Squat

Squat
275x3 (7 sets)

Rack Pulls
355x8 @ 9, 325x8x2 @8.5, 325x10 @ 9

Deficit Deadlifts
225x3 (8 sets)

HS Plate Loaded Single Leg Curls
75x12, +8,+8,+8

Calf Press
330x15, +8,+8,+8

Weight

?

Nutrition ( P / CHO / Fat / Fiber )

250.6 / 242.0 / 60.6 / 39.9

Notes

Good squat session. Rack pulls felt pretty good as well.

January 10, 2013

Training

Juggernaut 3's Wave/Week 1/OHP

OHP
110x3 (7 sets)

Bent-over BB Row (supinated grip)
245x8 @ 9, 235x8x2 @ 8.5, 235x8 @ 9

DB Press
85x8 @ 9, 80x8 @ 8.5, 80x10 @ 9

Close Grip Lat Pulldown SS Cable Pressdowns
140x15 / 70x15, 160x12 / 85x12, 160x12 / 85x12

Weight

212.0

Nutrition ( P / CHO / Fat / Fiber )

196.9 / 202.1 / 49.5 / 32.8 + 1 meal left to plan out.

Notes

Overhead press felt good, starting to get the mechanics in muscle memory which should help when going max effort.

Nice work. I know you want that bench to climb. 3's wave...I'll be watching closely.

About Saturday. i was planning on just going in Sunday since it will be pretty hectic. I will be at Layne's meet and Misty will be out shopping for Bride's Maid Gowns in Tampa.

Either way, hopefully we'll get a chance to hang out and watch some heavy lifting next Saturday

[adamjohn32]

Quick update

Work has been pretty hectic. The more comfortable I'm getting in my new job, the more work I seem to be getting. It's a good thing to have I guess.

Ended the 3's wave accumulation week with 7 pretty easy sets of DL's with 355, all done without a belt and double overhand grip. Gotta remember to find my chalk before this Friday's session though b/c the grip was getting tough to keep by the 6th and 7th set.

Started the 3's wave intensification week with two great workouts.

Monday I hit 5 solid sets of 210x3 on bench, seems my pressing strength (or what I had) is starting to come back. Moved my accessory work into a more hypertrophy rep range, got a great pump in my lats and bi's.

This morning hit 5 solid (and surprisingly easy) sets of 295x3 on squats. No belt or knee sleeves either, so strength is starting to return here as well. Finished the rest of the workout with some higher rep rack pulls, speed deficit deads, and some myo-rep leg curls and calf raises.

[NaturalPursuit]

Quick update

Work has been pretty hectic. The more comfortable I'm getting in my new job, the more work I seem to be getting. It's a good thing to have I guess.

Ended the 3's wave accumulation week with 7 pretty easy sets of DL's with 355, all done without a belt and double overhand grip. Gotta remember to find my chalk before this Friday's session though b/c the grip was getting tough to keep by the 6th and 7th set.

Started the 3's wave intensification week with two great workouts.

Monday I hit 5 solid sets of 210x3 on bench, seems my pressing strength (or what I had) is starting to come back. Moved my accessory work into a more hypertrophy rep range, got a great pump in my lats and bi's.

This morning hit 5 solid (and surprisingly easy) sets of 295x3 on squats. No belt or knee sleeves either, so strength is starting to return here as well. Finished the rest of the workout with some higher rep rack pulls, speed deficit deads, and some myo-rep leg curls and calf raises.

chalk makes ALL the difference! And hey...busy job means a stable job....usually

Nice update man!

[red_cat]

Nice, my friend! Here's to continued progress!

[fltallpaul]

Great squat work...I will be doing something similiar for 3's wave! Sucks not having you around to train with anymore. All these short guys trying to workout with me lol.

[jpfaherty]

Great squat work...I will be doing something similiar for 3's wave! Sucks not having you around to train with anymore. All these short guys trying to workout with me lol.

Leave us manlets of peace alone

[robertfah]

Great squat work...I will be doing something similiar for 3's wave! Sucks not having you around to train with anymore. All these short guys trying to workout with me lol.

Leave us manlets of peace alone

Didn't your mother teach you any manners? It's not "short", it's "Vertically Challenged"

How's training going Adam? Work still busy as fuk?

[FrmrHoss]

Quick update

Work has been pretty hectic. The more comfortable I'm getting in my new job, the more work I seem to be getting. It's a good thing to have I guess.

Ended the 3's wave accumulation week with 7 pretty easy sets of DL's with 355, all done without a belt and double overhand grip. Gotta remember to find my chalk before this Friday's session though b/c the grip was getting tough to keep by the 6th and 7th set.

Started the 3's wave intensification week with two great workouts.

Monday I hit 5 solid sets of 210x3 on bench, seems my pressing strength (or what I had) is starting to come back. Moved my accessory work into a more hypertrophy rep range, got a great pump in my lats and bi's.

This morning hit 5 solid (and surprisingly easy) sets of 295x3 on squats. No belt or knee sleeves either, so strength is starting to return here as well. Finished the rest of the workout with some higher rep rack pulls, speed deficit deads, and some myo-rep leg curls and calf raises.

Those are some solid DOH deads and especially without chalk. And having rotated in some beltless squat work into my program lately, I'd say those 295x3 will be serving you pretty well when it's time to strap it on /nohomo.