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  1. #61
    Registered User adamjohn32's Avatar
    Join Date: Oct 2009
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    April 27, 2012

    Training

    Hypertrophy Legs

    working sets only

    Squats
    225x10 (4 sets)

    SLDL/RDL Hybrid
    275x12 (3 sets)

    StarTrac Hack Squat SS Seated Calf Raise
    360x10 (3 sets) / 180x12 (4 sets)

    Single Leg Cybex Leg Press SS Assisted GHR
    180x15 / BWx8 (3 sets)

    Standing Single Leg Curl SS Leg Extensions SS Standing Calf Raise
    100x5 / 170x15 / 260x12 (2 sets)
    80x15 / 150x15 / 240x12

    Weight

    215.5

    Nutrition ( P / CHO / Fat / Fiber )

    280.7 / 221.1 / 70.3 / 47.6

    Notes

    Good leg day. Worked pretty fast, legs were pretty spend leaving the gym. Had a quarter repper work in with me on hack squats. After I did my first set with 4pps with full ROM, he decided to stick with leg pressing lol.

    Going to hit-up the Europa expo today, then train some check, shoulders, and biceps.

    Pics (18 weeks out): http://photobucket.com/adamjohn32Updates042812
    Last edited by adamjohn32; 04-30-2012 at 06:00 AM.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

    http://forum.bodybuilding.com/showthread.php?t=143873931
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  2. #62
    USAPL Nut Hugger ErickStevens's Avatar
    Join Date: Jun 2005
    Location: Sarasota, Florida, United States
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    Your post got buried in my log, sorry brah. We're not going to be able to make it out since we have clients all morning and then I have to Smolov it up. We definitely have to arrange a brodate soon!
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  3. #63
    Registered User adamjohn32's Avatar
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    April 28, 2012

    Training

    Power Shoulders, Hypertrophy Chest/Bi's

    working sets only

    DB Shoulder Press
    50x5 (5 sets)

    Incline Bench Press SS Incline DB Curls
    135x10 / 30x10 (4 sets)

    Flat DB Press SS Camber Bar Curls
    60x12 / 90x10
    60x12 / 80x10
    60x12 / 80x12

    Cable Crossovers SS Hammer Curls
    20x15 / 40x12
    30x15 / 40x12

    Dips
    BWx20
    BWx18
    BWx15

    Weight

    214.1

    Nutrition ( P / CHO / Fat / Fiber )

    254.8 / 370.2 / 57.2 / 54.8

    Notes

    Spent most of the day at the Europa Expo walking around and watching Layne compete in a PL meet. It was fun, and added a bit of motivation to my chest session later in the day. Some kind of HIIT is on the agenda for later. Might try more car pushes, legs are still a bit sore from Friday though.

    Originally Posted by ErickStevens View Post
    Your post got buried in my log, sorry brah. We're not going to be able to make it out since we have clients all morning and then I have to Smolov it up. We definitely have to arrange a brodate soon!
    No worries my man. I wasn't even sure if you and the misses were gonna be there b/c you were just in Cali. We'll smash (weights I mean) soon.
    Last edited by adamjohn32; 04-30-2012 at 09:11 AM.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  4. #64
    Registered User adamjohn32's Avatar
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    April 29, 2012

    Training

    HIIT & Abs

    5 30 second sprints on the elliptical

    Hanging Leg Raise
    +15x12
    +15x12
    +15x12 drop BWx8

    Rope Crunch
    82.5x12
    87.5x12
    95x12

    Swiss Ball Crunch
    BWx20 (2 sets)

    Weight

    213.8

    Nutrition ( P / CHO / Fat / Fiber )

    280.6 / 220.7 / 75.2 / 47.9 (had a brain fart on my last meal, thought i was suppose to hit 75g fat instead of 70, oh well)

    Notes

    Just a day doing errands and watching some playoff sports. Managed to fit in my HIIT session lol.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  5. #65
    Registered User robertfah's Avatar
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    Originally Posted by adamjohn32 View Post
    Incline DB Press SS Incline DB Curls
    135x10 / 30x10 (4 sets)
    135's on Incline DB presses....woo-hoo.....hehehe.....I know what you meant to put in there.....how's dieting coming along? I really meant to get out to the show this weekend and see Layne but my kids took priority...go figure
    RDF

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  6. #66
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Feels like i haven't seen you in forever...Big workout tonight. I am going to push myself a bit extra since i will be on an erratic schedule.
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  7. #67
    Registered User adamjohn32's Avatar
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    Originally Posted by robertfah View Post
    135's on Incline DB presses....woo-hoo.....hehehe.....I know what you meant to put in there.....how's dieting coming along? I really meant to get out to the show this weekend and see Layne but my kids took priority...go figure
    thanks bob, i fixed it. diet is going good, macro's are still pretty decent and i'm only doing cario 2x per week, can't complain yet life happens, you have to write a book on how to have kids and train/diet, seems like a hard thing to be able to balance. maybe we'll cross paths later tonight.

    Originally Posted by fltallpaul View Post
    Feels like i haven't seen you in forever...Big workout tonight. I am going to push myself a bit extra since i will be on an erratic schedule.
    just close your eyes, i'm still in your memories... looking forward to pushing some weight later as well.
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  8. #68
    Registered User adamjohn32's Avatar
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    April 30, 2012

    Training

    Power Upper/Hypertrophy Shoulders

    working sets only

    Incline BB Press
    170x5 (4 sets)

    DB Shoulder Press
    50x10
    60x10
    60x10

    Chin Ups
    +20x5 (4 sets)

    Flat DB Press
    70x8 (3 sets)

    T-Bar Row
    160x8 (3 sets)

    Incline DB Curls
    40x8 (2 sets)

    Close Grip Bench Press
    175x8
    195x8

    DB Side Lateral Raise
    30x12 (3 sets)

    Machine Lateral Raise
    95x15
    110x10 drop 80x10 drop 50x10

    Weight

    216.0 (my weight has been so weird lately)

    Nutrition ( P / CHO / Fat / Fiber )

    280.4 / 220.4 / 70.7 / 47.3

    Notes

    Great night in the gym. It wasn't too crowded and was able to hit everything as planned. Chest is feeling like it's back to 100%, so hopefully I'll be setting some PR's in a few weeks.

    Power lower up later, should be a pretty quick but effective session.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  9. #69
    Registered User adamjohn32's Avatar
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    May 1, 2012

    Training

    Power Lower

    working sets only

    Reverse V-Squat
    340x5 (4 sets)

    Deadlifts
    295x5 (4 sets)

    Cybex Leg Press
    630x8
    680x8
    680x8

    Standing Calf Raise super set with leg press
    300x10
    300x10

    Single Leg Seated Calf Raise
    90x10
    115x8
    90x10

    Weight

    214.7

    Nutrition ( P / CHO / Fat / Fiber )

    250.4 / 370.6 / 65.7 / 54.9

    Notes

    Nothing much to add, overall good workout. Went to the gym close to my house so I deadlifted with the dreaded hex plates, but it was really light so didn't bother me much. Looking forward to ramping the weights on power days up to the ~80%+ range starting next week.

    HIIT & abs later. If the wife doesn't get stuck at work late I may be able to hit up some car pushes, if not it'll be some kind of cardio equipment.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  10. #70
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    I've never done car pushes but I'd love to give it a whirl lol. What kind of car are you pushing around?
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  11. #71
    Registered User Crazyups's Avatar
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    In my man....crazy how similar are lifts are!! Jealous of your macros though....BTW, you gotta' get you a weighted vest for hill sprints!!! Have been killin' me the last few weeks!!!
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  12. #72
    Registered User adamjohn32's Avatar
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    May 2, 2012

    Training

    HIIT & Abs

    5 30 second car pushes

    Reverse Crunches
    BWx20 (3 sets)

    Crunches
    BWx20 (3 sets)

    Weight

    214.2

    Nutrition ( P / CHO / Fat / Fiber )

    280.3 / 220.3 / 70.4 / 50.9

    Notes

    Car pushes felt tougher last night, maybe b/c it was the first time doing them after a long day at work. Lungs and legs were toast afterwards, but feel pretty good today.

    Originally Posted by jpfaherty View Post
    I've never done car pushes but I'd love to give it a whirl lol. What kind of car are you pushing around?
    I like this form of HIIT better than anything else I've tried, really gets the heart rate up. I usually push Paul's '96 ZX or my '05 Altima. Maybe down the road we'll step it up to an SUV

    Originally Posted by Crazyups View Post
    In my man....crazy how similar are lifts are!! Jealous of your macros though....BTW, you gotta' get you a weighted vest for hill sprints!!! Have been killin' me the last few weeks!!!
    Thanks Eric, tall dudes gotta stick together lol. My brother-in-law has a weight vest I can use, only problem is there aren't many hills in FL I've been searching though, and may have found a few spots to do them.
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  13. #73
    Registered User Crazyups's Avatar
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    Originally Posted by adamjohn32 View Post
    May 2, 2012

    Training

    HIIT & Abs

    5 30 second car pushes

    Reverse Crunches
    BWx20 (3 sets)

    Crunches
    BWx20 (3 sets)

    Weight

    214.2

    Nutrition ( P / CHO / Fat / Fiber )

    280.3 / 220.3 / 70.4 / 50.9

    Notes

    Car pushes felt tougher last night, maybe b/c it was the first time doing them after a long day at work. Lungs and legs were toast afterwards, but feel pretty good today.



    I like this form of HIIT better than anything else I've tried, really gets the heart rate up. I usually push Paul's '96 ZX or my '05 Altima. Maybe down the road we'll step it up to an SUV



    Thanks Eric, tall dudes gotta stick together lol. My brother-in-law has a weight vest I can use, only problem is there aren't many hills in FL I've been searching though, and may have found a few spots to do them.

    Even so....it works out that the are surrounding my home is time out just right, lol (a hill about every 4 minutes)...just doing flat out sprints in that vest kills you. Only problem I have, is I always do 'em on Mondays the day prior to sending Layne my mid-week weight (I know I'm holding, from all the soreness). I'm tellin' you, it's just like a w/o, your whole body is sore, a real nice pump.
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  14. #74
    Registered User adamjohn32's Avatar
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    May 3, 2012

    Training

    Back/Tri/Traps Hypertrophy

    working sets only

    Chin Ups
    BWx10 (4 sets)

    Cybex Machine Row
    170x12
    190x12
    200x12

    Machine Lat Pulldown
    175x12
    190x12
    200x12

    One Arm DB Row
    80x15
    90x15
    90x15

    Rope Face Pulls SS Rope Straight Arm Pulldown
    82.5x15 / 62.5x15
    87.5x15 / 62.5x15

    Decline Skull Crushers
    90x10 (3 sets)

    HS Dip Machine
    270x15 (3 sets)

    Reverse Grip Pressdown
    52.5x20
    57.5x21 (failure)

    DB Shrugs super set with skull crushers and dip machine
    85x12
    95x12
    105x12
    115x12
    120x12
    85x16 drop 70x10

    Weight

    214.7

    Nutrition ( P / CHO / Fat / Fiber )

    280.8 / 220.2 / 70.8 / 44.8

    Notes

    Good night in they gym. Have been feeling a bit tired as of late, probably b/c I'm being sucked into all the late NBA playoff action going on. Can't seem to turn the game off and just go to bed lol.

    Originally Posted by Crazyups View Post
    Even so....it works out that the are surrounding my home is time out just right, lol (a hill about every 4 minutes)...just doing flat out sprints in that vest kills you. Only problem I have, is I always do 'em on Mondays the day prior to sending Layne my mid-week weight (I know I'm holding, from all the soreness). I'm tellin' you, it's just like a w/o, your whole body is sore, a real nice pump.
    Sweet that you have some hills right near the house, must make doing HIIT pretty convenient. I've just been hesitant of doing any running sprint work since I pulled my hammie a while back doing track HIIT. But like they say, that stuff can happen anytime, mine as well suck it up and give it a go. Just have to make sure I'm nice and loose first.
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  15. #75
    Registered User Crazyups's Avatar
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    Speaking of a "pulled hammie"..guess what I did doin' heavy Deads on Tuesday? LOL, looks like I'll be in the same boat as you with HIIT today!
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  16. #76
    Registered User FrmrHoss's Avatar
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    That's kind of how I feel about basketball... I tweaked mine in a game, but decided I needed to stop being a pansy and play some sports from time to time .
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  17. #77
    Registered User adamjohn32's Avatar
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    Originally Posted by Crazyups View Post
    Speaking of a "pulled hammie"..guess what I did doin' heavy Deads on Tuesday? LOL, looks like I'll be in the same boat as you with HIIT today!
    sucks man, have you tried any heavy bag HIIT? I did a few bouts over the past year when my legs and posterior chain were tore up from sheiko. i'd just hit the bag with some simple combo's during the "easy" time and went all out assault like a mad man for the 30 seconds. jump rope to warm up and do some stepmill or incline walking to cool down.

    Originally Posted by FrmrHoss View Post
    That's kind of how I feel about basketball... I tweaked mine in a game, but decided I needed to stop being a pansy and play some sports from time to time .
    yeah, we better get out there while we can, won't stay young and nimble forever lol.
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  18. #78
    Registered User adamjohn32's Avatar
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    May the 4th be with you, 2012

    Training

    Hypertrophy Legs

    working sets only

    Squats
    225x10 (4 sets)

    SLDL/RDL Hybrid
    275x12 (3 sets)

    Hack Squats
    360x10
    360x10
    380x10

    Seated Calf Raise
    180x12
    180x12
    205x10

    Single Leg Press Machine
    150x15
    150x15
    165x15

    Assisted GHR
    BWx8 (3 sets)

    Standing Single Leg Curl
    100x15
    100x15

    Single Leg Extension
    80x15
    90x15

    Standing Calf Raise
    60x15 (2 sets, single leg)
    260x12

    Weight

    215.7

    Nutrition ( P / CHO / Fat / Fiber )

    280.8 / 220.6 / 70 / 51.6

    Notes

    Great leg day. Got out of work a little earlier than normal, hit the gym around 4:30 before most of the crowd got there and was able to move at a fast pace between stations. Weight has been on a weird pattern where it will jump up about 1lb on Friday AM, but then down to new lows on Saturdays. Weight hit a new low today of 213.4, so hopefully no changes will be made diet-wise, maybe some cardio will be added since I'm only doing 2 HIIT sessions ATM.

    Power shoulders, hypertrophy chest and bi's up later today. However, I might try to get some sun today first, since I'm pale as a ghost.

    Progress pics, 17 weeks out: http://photobucket.com/adamjohn32Updates050512
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  19. #79
    Registered User adamjohn32's Avatar
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    Snapped a post workout pic today at the gym, only time I feel like my chest is even somewhat decent is when it's pumped up after chest day lol.



    I'm so disappoint that I live in FL and have no tan whatsoever.
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  20. #80
    Registered User FrmrHoss's Avatar
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    You should be embarrassed that you are as pale as me Adam .

    But, that's the only thing you should be embarrassed of because it looks like you put on a TON of size since the last prep. TELL ME YO SECRETZ
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  21. #81
    USAPL Nut Hugger ErickStevens's Avatar
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    Originally Posted by adamjohn32 View Post
    Snapped a post workout pic today at the gym, only time I feel like my chest is even somewhat decent is when it's pumped up after chest day lol.

    [IMG]http://i772.photobucket.com/albums/yy3/adamjohn32/2012%20Contest%20Prep/4a135ee7.jpg[/IMG

    I'm so disappoint that I live in FL and have no tan whatsoever.
    Mirin shoulders.

    Do you even tan?
    "Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
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  22. #82
    Registered User Crazyups's Avatar
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    Originally Posted by adamjohn32 View Post
    Snapped a post workout pic today at the gym, only time I feel like my chest is even somewhat decent is when it's pumped up after chest day lol.



    I'm so disappoint that I live in FL and have no tan whatsoever.
    Dude, no tan make you look "grain(ier)" lol
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  23. #83
    Grow Time Frankdaddy's Avatar
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    Good progress, I feel ya on your HIIT with the cars. I done car pushes during my 09 prep and loved them, both with hill sprints since I cant make a 10 degree turn without seeing a mountain here, sickens me lol. Progress pics look good btw, but I agree you should feel bad about no tan when you couldve been tanning for free for 11 months of the year lol.
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  24. #84
    Registered User adamjohn32's Avatar
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    May the 5th, 2012

    Training

    Power Shoulders, Hypertrophy Chest, Bi's

    working sets only

    DB Shoulder Press
    60x5 (4 sets)

    Incline BB Press
    155x10 (4 sets)

    Incline DB Curls [i]super set with incline bb press[/b]
    30x10 (4 sets)

    DB Bench Press
    80x12
    80x10
    75x11

    Camber Bar Curls
    80x12
    80x10
    80x10

    Dips
    BWx15 (3 sets)

    Cable Flyes
    30x12
    25x15
    35x8 drop 25x8 drop 15x10

    Hammer Curls super set with cable flyes
    40x12 (2 sets)

    Weight

    213.4

    Nutrition ( P / CHO / Fat / Fiber )

    250.3 / 369.6 / 65.6 / 64

    Notes

    Nice and quick shoulders, chest, and bi session. Actually laid in the sun for a bit earlier in the day, seemed to take a little bit of energy out of me. Next time I'll be sure to hit the gym first.

    Originally Posted by FrmrHoss View Post
    You should be embarrassed that you are as pale as me Adam .

    But, that's the only thing you should be embarrassed of because it looks like you put on a TON of size since the last prep. TELL ME YO SECRETZ
    Thanks Chris, but you already know all my secrets; squats, deads, and bench

    Originally Posted by ErickStevens View Post
    Mirin shoulders.

    Do you even tan?
    Thanks Eric, kill those squats this week And I have the most f'd up genetics for skin. Mom's Irish, Dad's Greek, skin doesn't know what to do, burn or tan lol.

    Originally Posted by Crazyups View Post
    Dude, no tan make you look "grain(ier)" lol
    If that's the case, maybe I won't be getting tan anytime soon

    Originally Posted by Frankdaddy View Post
    Good progress, I feel ya on your HIIT with the cars. I done car pushes during my 09 prep and loved them, both with hill sprints since I cant make a 10 degree turn without seeing a mountain here, sickens me lol. Progress pics look good btw, but I agree you should feel bad about no tan when you couldve been tanning for free for 11 months of the year lol.
    Thanks B, I think I'm gonna take Mr. Coons advice and buy a weighted vest today for some sprint work. Time to step it up a bit and live outside my comfort zone.
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  25. #85
    Registered User adamjohn32's Avatar
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    May 6, 2012

    Training

    HIIT

    Track Sprints w/ 40lb Weight Vest
    5 minute walk/jog w/ vest on
    5 30 seconds all out sprints followed by 3:30 of walking/jogging/catching my damn breath
    10 minute walk/jog w/ vest on

    Weight

    213.2

    Nutrition ( P / CHO / Fat / Fiber )

    280.4 / 220.6 / 70.1 / 55.7

    Notes

    Manned up and bought a 40lb weighted vest yesterday and tried out some track sprints with it. Not gonna lie, these were pretty brutal. I actually liked running with the vest b/c I can't really go full speed, even though I was going all out, due to the added weight if that makes sense. I think this might help prevent me from straining anything like before But man, not only did my legs have a great pump, the traps/upper back got a great workout from having that damn vest on.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  26. #86
    Registered User robertfah's Avatar
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    Damn boy, yer leaning out quick...progress pix look great....shoulders are looking big!
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  27. #87
    Grow Time Frankdaddy's Avatar
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    A weighted vest scares me, will not try LOL. I have to let my knees rest from the recent sheiko training before I do impact intervals. I do look forward to car sprints and maybe hill sprints. Keep grinding through, still got it easy right now
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  28. #88
    Registered User adamjohn32's Avatar
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    May 7, 2012

    Training

    Power Chest/Back/Arms, Hypertrophy Shoulders

    working sets only

    Incline Bench Press
    200x5 (3 sets)

    Chin Ups
    +40x5 (3 sets)

    Flat DB Press
    85x8
    90x8
    90x8

    One Arm DB Row
    90x8
    100x8
    100x8

    Incline DB Curl
    45x8
    45x7

    Close Grip Bench Press
    185x8
    205x8

    DB Shoulder Press
    55x10 (3 sets)

    Seated DB Side Lateral Raise
    30x12 (3 sets)

    Upright Row
    90x12 (3 sets)

    Weight

    213.7

    Nutrition ( P / CHO / Fat / Fiber )

    280.3 / 220.6 / 70.6 / 48.6

    Notes

    Great upper body session. Incline bench felt heavy on the first set, but each set got easier. Hopefully soon I'll be back to hitting 225+ for reps (chest has always been pretty weak). Chin-ups felt fantastic (arnold voice) and did the rest of the workout.

    Heavy legs later, hopefully will be meeting up with Paul. Gonna try to push it a bit since I'll be out of town Thursday-Monday, not sure when/if I'll be able to get many lifts in, gotta make tonight count.

    Originally Posted by robertfah View Post
    Damn boy, yer leaning out quick...progress pix look great....shoulders are looking big!
    Thanks Bob, hoping to be ready earlier than later so pedal is to metal.

    Originally Posted by Frankdaddy View Post
    A weighted vest scares me, will not try LOL. I have to let my knees rest from the recent sheiko training before I do impact intervals. I do look forward to car sprints and maybe hill sprints. Keep grinding through, still got it easy right now
    The vest wasn't that bad running, b/c for me I couldn't move my legs as fast I would be able to without it, almost similar to pushing the car once it's up to speed. The worst part for me was fatigue I was getting in my traps/upper back from wearing the damn thing.
    Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato

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  29. #89
    Registered User Crazyups's Avatar
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    Age: 38
    Stats: 6'5", 213 lbs
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    Originally Posted by adamjohn32 View Post
    May 7, 2012

    Training

    Power Chest/Back/Arms, Hypertrophy Shoulders

    working sets only

    Incline Bench Press
    200x5 (3 sets)

    Chin Ups
    +40x5 (3 sets)

    Flat DB Press
    85x8
    90x8
    90x8

    One Arm DB Row
    90x8
    100x8
    100x8

    Incline DB Curl
    45x8
    45x7

    Close Grip Bench Press
    185x8
    205x8

    DB Shoulder Press
    55x10 (3 sets)

    Seated DB Side Lateral Raise
    30x12 (3 sets)

    Upright Row
    90x12 (3 sets)

    Weight

    213.7

    Nutrition ( P / CHO / Fat / Fiber )

    280.3 / 220.6 / 70.6 / 48.6

    Notes

    Great upper body session. Incline bench felt heavy on the first set, but each set got easier. Hopefully soon I'll be back to hitting 225+ for reps (chest has always been pretty weak). Chin-ups felt fantastic (arnold voice) and did the rest of the workout.

    Heavy legs later, hopefully will be meeting up with Paul. Gonna try to push it a bit since I'll be out of town Thursday-Monday, not sure when/if I'll be able to get many lifts in, gotta make tonight count.



    Thanks Bob, hoping to be ready earlier than later so pedal is to metal.



    The vest wasn't that bad running, b/c for me I couldn't move my legs as fast I would be able to without it, almost similar to pushing the car once it's up to speed. The worst part for me was fatigue I was getting in my traps/upper back from wearing the damn thing.

    Yeah, I've actually got a pretty nice trap scrape and it bruised up my right bicep nicely, until I got the "fit" down pat.
    Prepping for Summer 2013 w/Ahlstrom Fitness Consulting

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  30. #90
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
    Join Date: Aug 2007
    Location: Tampa, Florida, United States
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    Dude...do you have abs? When did this happen lol?
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