adamjohn32's 2012 Contest Prep Journal

[Vanguard1965]

Looking good Adam, dem shoulders looking huge !

[jdudeck1]

You are looking good Adam, keep pushing it will all come together.

[adamjohn32]

August 3, 2012

Training

Hypertrophy Legs

working sets only

StarTrac Hack Squat SS Seated Calf Raise
360x10 / 180x12 (3 sets)
360x12 / 180x12

DB SLDL
125's x 15 (3 sets)

Squats
225x12
225x15 (2 sets)

Assisted GHR SS Single Leg Cybex Leg Press
BWx10 / 180x20 (3 sets)

BFR Lying Leg Curls
2 clusters @ 65lbs

BFT Leg Extensions
2 clusters @ 75lbs

Standing Calf Raise (in-between BFR sets)
260x15
280x15
300x15

Weight

203.7

Nutrition ( P / CHO / Fat / Fiber )

280.6 / 145.2 / 51.1 / 38.8

Notes

Great leg session yesterday, really found a good groove even though my energy wasn't all that high.

Not really sure why my weight is up again, but not stressing too much. Awaiting response from Layne to see if more changes are gonna happen. However, I think I'm looking leaner so that's all that really matters at this point.

Progress pics, 4 / 9 / 14 weeks out: http://photobucket.com/adamjohn32Updates080412

Hyper chest/bi's/shoulders followed by some spin bike HIIT going down in a few.

Looking good Adam, dem shoulders looking huge !

Thanks Dean, even though my shoulders are pretty weak from a strength standpoint, the judges in 2010 told me they are a strength for my physique. All about the illusion it seems

You are looking good Adam, keep pushing it will all come together.

Thanks Josh, trust me I'm grinding it dude. Not that happy with my progress so far but then again, I've set some high standards for myself this year. However it plays out over the next few weeks, I know I've worked my ass off, and at least I'll look better than my 2010 self, which is all I can ask for.

[Frankdaddy]

I feel we are on the same boat with our emotions torwards our prep this year. I planned to be close to stage ready around June-Mid July, and I am still way off and it's August. I am going with my original plan and I am not competing until I am in shape. I love competing, and I would compete in all local shows, but Im not until I am ready for just one.

Luckily for you though your carbs are still higher than mine, but i've adapted quite well since I have been dieting a little longer I suppose. I know you need a little more work to come in where you need to be, but you are not far off pointIMO. I think youll look good for this show, and I believe you will reach your goal by stage 2 and so forth!! I am glad somebody else is with me, and reading the same issues I am having makes me feel like I have somebodyshoulder to shoulder with me pushing through. It's not easy sometimes emotionally in this sport, crazy how dieting and training at an extreme level can affect emotions like this.

[mattjansen]

You should be pumped about the newest set of pics man, its coming thats for sure. Just continue to control whats in your court and let Layne handle the rest

[NaturalPursuit]

Lookin BIg man! hard work is really paying off now!

[adamjohn32]

August 4, 2012

Training

Hypertrophy Chest/Bi's/Shoulder & HIIT

working sets only

Decline Bench SS DB Hammer Curls
185x10 / 45x10 (3 sets)
185x12 / 45x12

Incline DB Press SS Incline DB Curls
70x12 / 35x12
70x15 / 35x15
75x12 / 40x10

DB Flyes
50x15 (3 sets)

Dips
BWx12, +5,+5,+4,+4,+8

Machine Lateral Raise
85x15
90x15
95x15

Arnold Press
45x10 (3 sets)

DB Side Lateral Raise
35x12
45x12
45x10 drop 35x12 drop 25x15 drop 15x20

BFR HS Preacher Curls
2 clusters @ 45lbs

Spin Bike HIIT
5 minute warmup
9 intervals (30 second all out, 3:30 easy)
10 minutes stepmill for cooldown

Weight

201.0

Nutrition ( P / CHO / Fat / Fiber )

250.5 / 255.3 / 44.4 / 46.8

Notes

Weight was up from last week, but I looked a little leaner. Still some changes were made, mainly an slight drop in cals and moderate increase in cardio. Nothing I can't handle. Hopefully these will get things really moving.

August 5, 2012

Training

HIIT

9 30 second sled pulls w/ 180 lbs. walking briskly inbetween

Weight

203.5

Nutrition ( P / CHO / Fat / Fiber )

280.8 / 141.9 / 45.2 / 22.1

Notes

Drove over to Tampa with Paul to visit Layne and get some posing help and talk shop. He let me use his weight sled to do my HIIT in his driveway. Was pretty easy going out of the driveway, pretty brutal coming back. I'll let you guess which way was going against the driveways slop Got some good tips regarding my posing that I can work on to really polish off my look. Hopefully I can just get lean enough to at least break into the top few competitors in my class. But regardless, I think I'm on pace to be better than my 2010 self for show #1, which is all that really matters to me at this point.

I feel we are on the same boat with our emotions torwards our prep this year. I planned to be close to stage ready around June-Mid July, and I am still way off and it's August. I am going with my original plan and I am not competing until I am in shape. I love competing, and I would compete in all local shows, but Im not until I am ready for just one.

Luckily for you though your carbs are still higher than mine, but i've adapted quite well since I have been dieting a little longer I suppose. I know you need a little more work to come in where you need to be, but you are not far off pointIMO. I think youll look good for this show, and I believe you will reach your goal by stage 2 and so forth!! I am glad somebody else is with me, and reading the same issues I am having makes me feel like I have somebodyshoulder to shoulder with me pushing through. It's not easy sometimes emotionally in this sport, crazy how dieting and training at an extreme level can affect emotions like this.

These boards have been a haven for the rough times. We're in this together Brandon, time to grind!

You should be pumped about the newest set of pics man, its coming thats for sure. Just continue to control whats in your court and let Layne handle the rest

Thanks Matt, I need to keep reminding myself of this. I just need to put in the work and stick to the plan. So far I've done just that, it's just that both Layne and I are a little confused by the stubbornness of my metabolism. After working with him most of my off/grow season we both expected things to go a little more smoothly I think.

Lookin BIg man! hard work is really paying off now!

Thank Alex, I'm starting to see the finish, but there's still a long road before I get there.

[Crazyups]

Some nice, visible changes goin' on in here!!! The "first" finish line is almost here!!

[robertfah]

Latest pix show a really big change Adam....your legs seem like they are further along than last year and you're upper body is getting leaner as well....all great signs!

[adamjohn32]

August 6, 2012

Training

AM Cardio

40 minutes stepmill

PM Power Upper

working sets only

Decline Bench
255x4 (2 sets)
255x3
265x2
245x5

Pullups
BW+20x8 (3 sets)

Incline DB Press
90x6
85x8 (2 sets)

HS Low Row (weight per side)
135x5 (2 sets)
135x5 drop 90x10

Close Grip Bench SS DB Curls
175x8 / 55x8
175x8 / 60x5

HS Shoulder Press (weight per side)
90x5
90x4
90x4 rp x1

BFR HS Preacher Curls
1 cluster @ 45lbs

BFR Machine Triceps Extension
1 cluster @ 65lbs

Weight

203.4

Nutrition ( P / CHO / Fat / Fiber )

280.2 / 140.6 / 46.0 / 37.2

Notes

Session last night was OK, nothing too great but also not regressing. Moved my LISS sessions to first thing in the morning after a small dose of protein just b/c they are not at 40 minute sessions.

However, scale again is moving up instead of down. Still feel visually I might be getting closer, but yesterday I woke up at 203.4 and today after cardio in the morning and a pretty grueling training session last night (all on only 140 carbs) I rise to a morning weight of 204.0, which is just putting my mind in a all sorts of WTF. Still trying to keep positive, sent my updates to Layne this morning, wonder what he has to say about it. I'm actually at the point where it's getting kind of funny to me that my cals are dropping, cardio is increasing, but the scale is going the wrong way. It's like my body is just telling me FU. I feel way behind, but there's only one thing to do, put my head down and keep working at it.

Some nice, visible changes goin' on in here!!! The "first" finish line is almost here!!

Thanks for the kind words Eric, hopefully visually things are improving like you say.

Latest pix show a really big change Adam....your legs seem like they are further along than last year and you're upper body is getting leaner as well....all great signs!

Thanks Bob, hopefully I can make some major improvements over these next couple weeks b/c at this point I'm feeling way behind where I thought I'd be at this point. Especially since I've been dieting since around March.

[Vanguard1965]

there's only one thing to do, put my head down and keep working at it.

^^ All you can do.

Easy to say, hard to go through. Hang in there Adam, I am sure the scale will start moving soon.

[adamjohn32]

August 7, 2012

Training

Power Lower

working sets only

Cybex Hack Squat
320x3
340x3
360x1 drop 315x2
360x1 drop 315x2
340x3

Deadlifts
405x3 (3 sets)
315x5 (done sumo, just testing this movement out)

Squats
315x1
225x8 (2 sets)

Cybex Rotary Calf Press
270x10 (3 sets)

BFR Leg Extensions
1 cluster @ 80lbs

40 minutes stepmill

Weight

204.0

Nutrition ( P / CHO / Fat / Fiber )

240.6 / 300.1 / 40.2 / 48.2

Notes

Great gym session last night. Hamstring wasn't bothering me so I was able to go pretty much max effort on hacks and deadlifts. Probably could have repped 315 on squats for 3-5 solid reps if I wasn't so fatigued from hack squats and deadlifts earlier. I just remember not even being able to squat 300 lbs near the end of my 2010 prep, and the single rep w/ 315 last night wasn't a struggle, and I probably could have gotten a double or triple if I really wanted to touch failure, but I'll save that for maybe next week.

And even though my weight is up I'm pretty sure I'm making some progress visually and that's all that really matters. Still, Layne advised me to take a 4 day carb cycling approach, starting with a high day of 300 carbs which progressively get down to 50 before repeating the cycle. The 50 carb days will be tough, but it's time to grind this s*** out!

^^ All you can do.

Easy to say, hard to go through. Hang in there Adam, I am sure the scale will start moving soon.

Thanks Dean, just gotta keep taking things day by day. I mean dieting can't always be fun and games right? Gotta struggle at some point, although it seems you're hitting a nice stride with your prep ATM. I'm glad there's a place like these forums where there is so much support and encouragement, really helps me get through the tougher times.

[fltallpaul]

IN for a 50g of carb hypertrophy leg day!

[adamjohn32]

IN for a 50g of carb hypertrophy leg day!

inb4 I need to be resuscitated... i've already setup food for that day, I actually don't think it will be too bad.

[Crazyups]

August 2, 2012

Training

Hypertrophy Back/Tri's/Traps

working sets only

LifeFitness Machine Row
190x10 (4 sets)

Pullups
BWx10
BWx8
BWx7
BWx4
BWx7

HS Iso-Lateral Front Lat Pulldown (weight per side)
135x12 (2 sets)
125x12

Low Cable Row
165x12
165x15 (2 sets)

Rope Face Pulls SS HS Pullover
92.5x15 / 150x15 (2 sets)

Decline Skull Crushers SS DB Shrugs
90x10 / 125x12 (3 sets)

HS Dip Machine SS Smith Shrugs
270x15 / 230+barx20
290x12 / 250+barx15 (2 sets)

BFR Triceps Extension
1 cluster @ 65lbs
1 cluster @ 70lbs

30 minutes Precore elliptical

Weight

203.2

Nutrition ( P / CHO / Fat / Fiber )

2

Notes

Great session last night even though my energy was pretty low for the most part. Weight is still back up in the 203's, might be the shirataki noodles/rice I've started to incorporate into my food to keep me more full. Not stressing too much, but I'm always between thinking I way behind and right on track.

Snapped a few pics post lifting/pre-cardio, they're a little blurry but hopefully some improvements can be seen.


Hypertrophy legs up later today, will be going all out, about 4 weeks left till #1.

Maaan, we have such a similar build, it's not even funny, lol

[red_cat]

inb4 I need to be resuscitated... i've already setup food for that day, I actually don't think it will be too bad.

Let us know how that turns out. Grind on, my friend!

[Trapzillaoo7]

Looking GREAT, keep GRINDING!!!!!

August 2, 2012

Training

Hypertrophy Back/Tri's/Traps

working sets only

LifeFitness Machine Row
190x10 (4 sets)

Pullups
BWx10
BWx8
BWx7
BWx4
BWx7

HS Iso-Lateral Front Lat Pulldown (weight per side)
135x12 (2 sets)
125x12

Low Cable Row
165x12
165x15 (2 sets)

Rope Face Pulls SS HS Pullover
92.5x15 / 150x15 (2 sets)

Decline Skull Crushers SS DB Shrugs
90x10 / 125x12 (3 sets)

HS Dip Machine SS Smith Shrugs
270x15 / 230+barx20
290x12 / 250+barx15 (2 sets)

BFR Triceps Extension
1 cluster @ 65lbs
1 cluster @ 70lbs

30 minutes Precore elliptical

Weight

203.2

Nutrition ( P / CHO / Fat / Fiber )

2

Notes

Great session last night even though my energy was pretty low for the most part. Weight is still back up in the 203's, might be the shirataki noodles/rice I've started to incorporate into my food to keep me more full. Not stressing too much, but I'm always between thinking I way behind and right on track.

Snapped a few pics post lifting/pre-cardio, they're a little blurry but hopefully some improvements can be seen.


Hypertrophy legs up later today, will be going all out, about 4 weeks left till #1.

[Vanguard1965]

Thanks Dean, just gotta keep taking things day by day. I mean dieting can't always be fun and games right? Gotta struggle at some point, although it seems you're hitting a nice stride with your prep ATM. I'm glad there's a place like these forums where there is so much support and encouragement, really helps me get through the tougher times.

The forums are great and helps me feel connected otherwise I am pretty much on my own day to day so having the opportunity to see what others are going through and offering encouragement when ever I can is great. The carb cycling Layne has you trying sounds interestign and brutal but at the end of the day if it gets you past the sticking point well worth it! I will be watching to see how you make out.

[adamjohn32]

August 8, 2012

Training

Abs & HIIT

Hanging Leg Raise
BWx20 (3 sets)

Weighted Crunch
30x20 (3 sets)

HS Ab Machine
60x15 (2 sets)

Spin Bike HIIT
5 minute warmup @ resistance level 10
9 intervals (30 seconds all out @ level 20, 3:30 easy @ level 10)
10 minute cooldown on stepmill

Weight

203.5

Nutrition ( P / CHO / Fat / Fiber )

250.7 / 215.7 / 42.6 / 42.7

Notes

When in a little later than normal last night for HIIT since I had to wait for spin classes to clear out, but still had a great bike session. Loving the pump I get in the quads, but also love that there's little to no stress put on my joints.

Maaan, we have such a similar build, it's not even funny, lol

Hope you're right my man, wish our metabolisms were as similar However, it seems the stubborn fat is finally starting to move off my lower half. I think there will be big changes in the new progress pics this weekend.

Let us know how that turns out. Grind on, my friend!

Bunch of top sirloin and sugar free jell-o

Looking GREAT, keep GRINDING!!!!!

Thanks for stopping by Brian, you're gonna kill it next weekend.

The forums are great and helps me feel connected otherwise I am pretty much on my own day to day so having the opportunity to see what others are going through and offering encouragement when ever I can is great. The carb cycling Layne has you trying sounds interestign and brutal but at the end of the day if it gets you past the sticking point well worth it! I will be watching to see how you make out.

Yeah, I'm fortunate enough to train with Paul almost on the daily, but outside of that no one else I really interact with on a daily basis understands this hobby, even my wife thinks it's weird (but she still supports me). Today and tomorrow are gonna be pretty rough, just gotta take them one day at a time.

[Crazyups]

I don't know brother, my vacation put me somewhat "behind" I'm afraid...losing pretty quickly, but it's amazing how much "fluffier" you look/feel..barely 6 lbs over stage weight LOL..no matter, you'll be just fine! Layne is the man

[robertfah]

Today and tomorrow are gonna be pretty rough, just gotta take them one day at a time.

You need me to post some pix of my fat-a$$ in order for you to think you're on track? Hang in there Adam...I wish I could get to the gym earlier to give you more support....I don't know what it's like but I've read a lot of journals to know it's hard at times, especially towards the end. Keep pluggin' away, the work you're doing will pay off in the end.

[jdudeck1]

Adam, just keep grinding that ****. We all know you will get to where you want to be. I'm very proud of you and want you to know if you need any support at all you can always call or text man. I know it's getting tough, but you got this man.

[adamjohn32]

August 9, 2012

Training

Hypertrophy Back/Tri's/Traps

working sets only

LifeFitness Machine Row
190x10 (2 sets)
195x10 (2 sets)

Pullups
BWx8 (3 sets)
BWx6 (2 sets)

Low Cable Row
165x15 (2 sets)
180x12

HS Iso-Lateral Front Lat Pulldown (weight per side)
135x12
125x12
115x12

Face Pulls SS HS Pullover
97.5x15 / 150x15 (2 sets)

Decline Skull Crushers SS DB Shrugs
90x10 / 125x12 (3 sets)

HS Dip Machine SS Smith Shrugs
270x15 / 230+bar x 15 (3 sets)

BFR Machine Triceps Extensions
2 clusters @ 75lbs

Weight

202.4

Nutrition ( P / CHO / Fat / Fiber )

260.6 / 130.3 / 46.0 / 38.4

Notes

Despite being a pretty low carb day, had great energy in the gym. Trained solo and kept the pace very fast. Lats were on fiah after back, triceps felt great too after my last BFR set.

Gotta dig deep today, only on 50 carbs and a tough hypertrophy leg day is on tap. Time to do work.

I don't know brother, my vacation put me somewhat "behind" I'm afraid...losing pretty quickly, but it's amazing how much "fluffier" you look/feel..barely 6 lbs over stage weight LOL..no matter, you'll be just fine! Layne is the man

You got plenty of time to dial it back in Eric, you'll be at your best I'm sure. Freaky lean and alot more full I'm guessing

You need me to post some pix of my fat-a$$ in order for you to think you're on track? Hang in there Adam...I wish I could get to the gym earlier to give you more support....I don't know what it's like but I've read a lot of journals to know it's hard at times, especially towards the end. Keep pluggin' away, the work you're doing will pay off in the end.

Adam, just keep grinding that ****. We all know you will get to where you want to be. I'm very proud of you and want you to know if you need any support at all you can always call or text man. I know it's getting tough, but you got this man.

Thanks guys, your support means a ton. I'm grinding away for sure, no stopping this train.

And I didn't mean to sound that depressed. I'm actually enjoying this painful process and all of the obstacles presented. Just more things for me to overcome, making the end game just that much sweeter when I reach it. It just get's pretty confusing at times when you think you understand your body but in reality you don't have a clue.

[jpfaherty]

Nice little weight drop!

50g carbs? For the day? I don't want to live on this planet anymore...lulz

[adamjohn32]

Nice little weight drop!

50g carbs? For the day? I don't want to live on this planet anymore...lulz

yeah, feelsbadman.jpg

We're trying a little bit of carb cycling, so I get 300 tomorrow... that's really all I can think about today lol.

[adamjohn32]

August 10, 2012

Training

Hypertrophy Legs

working sets only

StarTrac Hack Squats SS Seated Calf Raise
360x10 / 180x12 (2 sets)
360x12 / 180x12 (2 sets)

SLDL
275x12 (3 sets)

Squats
225x12 (3 sets)

Assisted GHR SS Single Leg Press Machine
BWx10 / 180x15
BWx10 / 195x15
BWx10 / 210x15

BFR Lying Leg Curl
2 clusters @ 65lbs

Standing Calf Raise
220x15 (3 sets)

BFR Leg Extensions
2 clusters @ 75lbs

Weight

201.0

Nutrition ( P / CHO / Fat / Fiber )

270.5 / 50.6 / 50.6 / 13.2

Notes

Gym session started off really strong, energy was actually pretty good. By the time I was finishing the SLDL, the low carbs were starting to take their toll. I had to a little longer between sets the remainder of the session, but I managed to grind out a pretty good leg session.

Also, woke up today in the sub 190's, which I'm stoke about.

I think I'm showing some improvement, but man I'm flat as a pancake in these progress pics, 3 / 8 / 13 weeks out: http://photobucket.com/adamjohn32Updates081112

Looking forward to my 300 carbs today lol.

[Trapzillaoo7]

Picts are solid as hell, great work! Keep grinding and shreddville is right around the corner!

August 10, 2012

Training

Hypertrophy Legs

working sets only

StarTrac Hack Squats SS Seated Calf Raise
360x10 / 180x12 (2 sets)
360x12 / 180x12 (2 sets)

SLDL
275x12 (3 sets)

Squats
225x12 (3 sets)

Assisted GHR SS Single Leg Press Machine
BWx10 / 180x15
BWx10 / 195x15
BWx10 / 210x15

BFR Lying Leg Curl
2 clusters @ 65lbs

Standing Calf Raise
220x15 (3 sets)

BFR Leg Extensions
2 clusters @ 75lbs

Weight

201.0

Nutrition ( P / CHO / Fat / Fiber )

270.5 / 50.6 / 50.6 / 13.2

Notes

Gym session started off really strong, energy was actually pretty good. By the time I was finishing the SLDL, the low carbs were starting to take their toll. I had to a little longer between sets the remainder of the session, but I managed to grind out a pretty good leg session.

Also, woke up today in the sub 190's, which I'm stoke about.

I think I'm showing some improvement, but man I'm flat as a pancake in these progress pics, 3 / 8 / 13 weeks out: http://photobucket.com/adamjohn32Updates081112

Looking forward to my 300 carbs today lol.

[adamjohn32]

Picts are solid as hell, great work! Keep grinding and shreddville is right around the corner!

Thanks Brian, things are starting to go in the right direction. Just keeping my nose down and putting in the work, trying to get to your level of conditioning, dem hamstrings/glutes!

[Trapzillaoo7]

Thanks man but guys like Paul, Alberto, etc are the guys to shoot for as far as conditioning, I am not even in their league.....YET!

Keep killing it and thanks a ton for the kind words brutha!

Thanks Brian, things are starting to go in the right direction. Just keeping my nose down and putting in the work, trying to get to your level of conditioning, dem hamstrings/glutes!

[Vanguard1965]

Glad to see the weight moving again Adam! Try not to go into a carb coma today!