adamjohn32's 2012 Contest Prep Journal

[robertfah]

oh yeah, max effort as well

Gonna try to get out there...may do upper or lower power...depends on what body parts are the least sore, lol.

[adamjohn32]

May 21, 2012

Training

Power Chest/Back/Arms, Hypertrophy Shoulders

working sets only

Incline Bench Press
225x2
215x3
205x5

Weighted Chin-Ups
55x5
50x5
50x5

Flat DB Press
95x7
90x8
95x8

Machine T-Bar Row
180x8 (3 sets)

Close Grip Bench Press
215x6
205x8

BB Curls
105x8
115x6

Cybex Machine Shoulder Press
70x12
90x10
90x12

Machine Lateral Raise superset with shoulder press
80x15
95x15
95x15

DB Side Lateral Raise
30x15 drop 20x15 drop 10x15

Weight

212.8

Nutrition ( P / CHO / Fat / Fiber )

280.5 / 205.7 / 67.6 / 56

Notes

Good night in they gym even if it wasn't the best day pressing for me. Hopefully next week I'll be able to improve on those numbers. Everything else went pretty well, kept the pace fast. Overall so far I haven't felt any loss in strength, and I think I'm still eating enough that I can still be improving it. Just need to be more careful on my hypertrophy days to steer clear of failure so my body is recovered come ME days.

Gonna try to get out there...may do upper or lower power...depends on what body parts are the least sore, lol.

Sweet, hope to see you later then Bob.

[adamjohn32]

May 22, 2012

Training

Power Lower

working sets only

Reverse V-Squat
540x5
540x5
450x5

Deadlifts
405x1
420x4
315x21 PR

Standing Calf Raise
300x12 (3 sets)
60x12 (single leg)

Occluded Leg Extensions (20 seconds between each set, legs wrapped whole time)
90x30
90x15
90x15
90x15

Weight

211.5

Nutrition ( P / CHO / Fat / Fiber )

250.8 / 351 / 61.6 / 55.2

Notes

Great power session. Met up with Paul, Anthony Gibson (Gibson5521) and his friend Justin. Everyone was down to go crazy on some legs. Went all out on V-Squats and deadlifts. Almost tied my 5 rep best on deadlifts, probably could have grinded another rep but wanted to leave something in the tank for the 315 set. Next week I'll get it, or might try for more weight Occluded legs were fun in a sadistic way, left the gym with my quads feeling spent. We took vids of all the big lifts, I think Paul and I are gonna try to do some editing with my iMovie on my Mac soon to put together a nice video.

HIIT up later. not sure what I'm gonna do. Gonna see if a trainer at one of the gyms I go to will let me use his big rope to do some battle rope HIIT.

[deltpecx]

I tried those reverse V squats after seeing Robert's video of him doing them.
I liked them but it took me a few times to get the correct foot placement.

How deep do you go on those?

[adamjohn32]

I tried those reverse V squats after seeing Robert's video of him doing them.
I liked them but it took me a few times to get the correct foot placement.

How deep do you go on those?

Paul and I started doing them as a substitute for squats since squats were bothering Paul's knee.

We go as deep as the the machine will let us, which is well below parallel

[deltpecx]

Paul and I started doing them as a substitute for squats since squats were bothering Paul's knee.

We go as deep as the the machine will let us, which is well below parallel

Yeah, I had to stop squatting too..I have a wonky knee.
I replaced them with reverse hacks and hack squats.
Today is leg day and my knee has been fine for a few weeks so I might give squats a try...again.
I've dealt with this before and then I started off squatting again on the Smith.
I'll know if I can get a full set in after the first rep or two.

[adamjohn32]

Yeah, I had to stop squatting too..I have a wonky knee.
I replaced them with reverse hacks and hack squats.
Today is leg day and my knee has been fine for a few weeks so I might give squats a try...again.
I've dealt with this before and then I started off squatting again on the Smith.
I'll know if I can get a full set in after the first rep or two.

knee issues suck! hope it all goes well for you today.

[fltallpaul]

Red Sox fans suck! that is all.

[adamjohn32]

Red Sox fans suck! that is all.

haha... i was hoping my commentary would make it into the vid

[ErickStevens]

Nice pulling boys!

[adamjohn32]

Nice pulling boys!

was thinking the same thing... then I just watched you pull 410 for 22 f'in reps making me wonder if I even lift

[fltallpaul]

was thinking the same thing... then I just watched you pull 410 for 22 f'in reps making me wonder if I even lift

Do we even Sarasota Barbell?

[ErickStevens]

It's all good, you guys are far more aesthetic.

[Gibson5521]

:-d

[Crazyups]

Damn Adam!!! Hellafied Pullin'!!!! I know it's not the easiest thing for me to do, props!! OH look what I found at the "Hood" wal-mart today, searched for the Green Giant version(s) to no avail:

[adamjohn32]

May 23, 2012

Training

HIIT & Abs

Hanging Clean HIIT
warmup: 5 minutes jump rope
6 intervals: 30 seconds all out cleans w/ 95 lbs, 3:30 jumping rope/catching breath
cooldown: 10 minutes stepmill

Hanging Leg Raise
BWx12 (3 sets)

Rope Crunch
87.5x12
95x12
95x12

Nitro Ab Machine
110x12
125x12
125x12

Weight

212.5

Nutrition ( P / CHO / Fat / Fiber )

280.3 / 205.3 / 67.2 / 58.6

Notes

Well, found another upper body HIIT routine that's pretty killer. Found myself a nice corner of the gym and went to work with hanging cleans and jumping rope. Not sure if my form was 100% correct, but it got the job done. Heart rate was through the roof, breathing was hard, and sweat was pouring

Do we even Sarasota Barbell?

oh yeah, do want to train here in a few months!

It's all good, you guys are far more aesthetic.

oh eric, you so cray

:-d

:-D

Damn Adam!!! Hellafied Pullin'!!!! I know it's not the easiest thing for me to do, props!! OH look what I found at the "Hood" wal-mart today, searched for the Green Giant version(s) to no avail:

thanks eric, long legs does make pulling a b*tch at times. gonna have to go on a hunt for these things now while they are still available

[Frankdaddy]

I done the hanging snacthes for HIIT the other night, it does get the heart rate going, didnt really fatique me either. It was pretty rough trying to get 10 snatches per arm in 30 seconds..I think I went 5 seconds over each time, lol.

[deltpecx]

Are those cheaper/better than buying fresh yams/sweet potatoes?

[adamjohn32]

Are those cheaper/better than buying fresh yams/sweet potatoes?

not sure about this one, will have to get Eric to chime in on this.

[deltpecx]

not sure about this one, will have to get Eric to chime in on this.

I've never bought frozen yams or sweet potatoes.
I would think they would be kind of mushy when thawed.

[adamjohn32]

I've never bought frozen yams or sweet potatoes.
I would think they would be kind of mushy when thawed.

to me that's the point... mashed sweet potatoes, hmmmm

[adamjohn32]

May 25. 2012

Training

Hypertrophy Back/Tri's/Traps

working sets only

Chin-ups
BWx10 (4 sets)

Cybex Machine Row, neutral grip
190x12
190x12
200x12

Lat Pulldown
160x12
160x12
160x12

One Arm DB Row
75x15
75x15
65x15

Face Pulls SS Rope Straight Arm Pulldown
87.5x15 / 57.5x15 (2 sets)

Decline Skull Crushers
80x10
90x10
90x10

One Arm DB Overhead Extension
30x12
30x12
25x12

Cable Pressdown
80x15
80x15 drop 50x15 drop 30x15

DB Shrugs superset with various tri movements
80x12
90x12
100x12
110x12
125x12
125x12

Weight

212.7

Nutrition ( P / CHO / Fat / Fiber )

280.4 / 205.3 / 67.9 / 51.7

Notes

Great session last night. Wasn't that crowded so we were able to move through the workout very fast, hence the reason some of the weights were lowered, just were running out of steam on some of the sets and we wanted to steer clear of failure.

I'm heading out from work early today, meeting Paul for a mid-afternoon hypertrophy leg session. If the last few workouts are any indication, today's gonna be a doozy.

I'll through up some pics from last night post workout, still need to get some color and work on my posing:

[Crazyups]

May 25. 2012

Training

Hypertrophy Back/Tri's/Traps

working sets only

Chin-ups
BWx10 (4 sets)

Cybex Machine Row, neutral grip
190x12
190x12
200x12

Lat Pulldown
160x12
160x12
160x12

One Arm DB Row
75x15
75x15
65x15

Face Pulls SS Rope Straight Arm Pulldown
87.5x15 / 57.5x15 (2 sets)

Decline Skull Crushers
80x10
90x10
90x10

One Arm DB Overhead Extension
30x12
30x12
25x12

Cable Pressdown
80x15
80x15 drop 50x15 drop 30x15

DB Shrugs superset with various tri movements
80x12
90x12
100x12
110x12
125x12
125x12

Weight

212.7

Nutrition ( P / CHO / Fat / Fiber )

280.4 / 205.3 / 67.9 / 51.7

Notes

Great session last night. Wasn't that crowded so we were able to move through the workout very fast, hence the reason some of the weights were lowered, just were running out of steam on some of the sets and we wanted to steer clear of failure.

I'm heading out from work early today, meeting Paul for a mid-afternoon hypertrophy leg session. If the last few workouts are any indication, today's gonna be a doozy.

I'll through up some pics from last night post workout, still need to get some color and work on my posing:

Holy **** brah...you and Paul are sittin' pretty, undoubtedly...this is gonna' be fun!!

[Crazyups]

Holy **** brah...you and Paul are sittin' pretty, undoubtedly...this is gonna' be fun!!

BTW, I need to just copy and paste your lifts into my blog, lol. I swear, I just looked at my tracker for my last back hyper back/arms w/o..and the numbers are albeit the same...crazy

[deltpecx]

Looking pretty lean there!

[adamjohn32]

May 25, 2012

Training

Hypertrophy Legs

working sets only

Squats
225x10 (4 sets)

SLDL/RDL Hybrid
275x12 (3 sets)

StarTrac Hack Squats
380x12, 410x12, 450x6 drop 270x10

Seated Calf Raise
180x12 (4 sets)

Assisted GHR (on seated calf raise machine)
BWx8 (3 sets)

Machine Single Leg Press
180x15
165x15
165x20

Standing Calf Raise SS Single Leg Extension SS Standing Single Leg Curl
240x15 / 90x15 / 90x15
260x15 / 90x15 / 90x15
260x15 / 90x15 / 90x15

Weight

213.0

Nutrition ( P / CHO / Fat / Fiber )

280.4 / 205.7 / 67.3 / 54.3

Notes

Awesome leg session last night, probably the most grueling workout this prep, but I loved every minute of it. Strength and stamina both seem be holding well, as my previous best on hacks was 5pps for 6, which I tied after doing squats and 2 heavy sets with the hacks already. The whole workout was kept at a pretty breakneck pace, so I was definitely having trouble walking out the gym after all was said and done.

Woke up today at a new prep low of 210.4, so things also seem to be moving along right on pace too.

Progress Pics, 14 weeks out: http://photobucket.com/adamjohn32Updates052612

Holy **** brah...you and Paul are sittin' pretty, undoubtedly...this is gonna' be fun!!

Hoping to be on your level soon.

BTW, I need to just copy and paste your lifts into my blog, lol. I swear, I just looked at my tracker for my last back hyper back/arms w/o..and the numbers are albeit the same...crazy

lol, we are becoming one

Looking pretty lean there!

Thanks Bill, waiting for your progress pics few more weeks for you buddy, keep grinding.

[Gibson5521]

Don't take this personally as this probably applies across the board for natural bodybuilders BUT ..

You look like a different person with clothes off and posing. Looking sick mane !

[adamjohn32]

May 26, 2012

Training

Power Shoulders, Hypertrophy Chest/Bi's

working sets only

DB Shoulder Press
80x5 (3 sets)

Upright Rows
95x8
115x8
125x8

Incline BB Press
155x10 (4 sets)

Camber Bar Curls
90x10 (4 sets)

Flat DB Press
70x12 (3 sets)

DB Hammer Curls
35x12 (3 sets)

Flat DB Flyes
50x15 (3 sets)

Concentration Curls
25x15 (2 sets)

Dips
BWx12 (2 sets)

Weight

210.4

Nutrition ( P / CHO / Fat / Fiber )

253.4 / 250.3 / 62.4 / 66.6

Notes

Great upper body session. Dropped the weights a bit and concentrated more on the MMC. Starting to see slight changes on a daily basis now, things should start to get interesting pretty soon.

HIIT later today, thinking car pushes if I can get them in before the rain hits.

Don't take this personally as this probably applies across the board for natural bodybuilders BUT ..

You look like a different person with clothes off and posing. Looking sick mane !

No offense bro, as I feel skinny all the time! I learned last prep that looking big is all an illusion. Get shredded, fill the muscles with water and carbs, add in some good posing and you look way bigger than you are.

[Crazyups]

LOL, at 210 you feel skinny? Wait till the 195s sneak up on ya'!! I'm in hoodies everyday now, lol

[adamjohn32]

May 26, 2012

Training

Abs & HIIT

Lying Leg Raise
15x12
20x12
20x12

Rope Crunch
87.5x12 (3 sets)

HS Ab Machine
70x12 (3 sets)

HIIT
5 minute warmup on elliptical
6 30 second all out intervals on elliptical
10 minute cooldown on stepmill

Weight

211.4

Nutrition ( P / CHO / Fat / Fiber )

280.6 / 205.6 / 67.5 / 59.4

Notes

HIIT was pretty grueling yesterday. Had to do it inside since there were t-storms coming/going all afternoon. My body is getting to the point where it's almost time for another deload.

Power upper in a little bit before spending the afternoon with some family for the holiday.

LOL, at 210 you feel skinny? Wait till the 195s sneak up on ya'!! I'm in hoodies everyday now, lol

lol, I'm looking forward to getting that shredded