89JVH's endless journey begins here

[89JVH]

Quick info on me
I've been training inconsistently since about June 2010, so really I should be a lot further along than I am but I'm determined to push on at long last.

Just started under a new PT by the name of Denver Steyn http://forum.bodybuilding.com/member.php?u=101771, some of you may have heard of him before & some may not have, doing his 12 week body transformation package but will probably continue on after the initial 12 weeks as I'd like to stick with him until at least my first comp down the track whenever that may be.

Main overall goal is compete at some point but initially would just like to put on size with minimal fat gains then see where things go from there.

What can be expected of this thread
Going to be posting progress pics, youtube links to my vlogs, training vids (eventually), might do some cooking vids & such also, diet & whatever else I can think of at the time.

Training
I was training 6 days a week doing each major muscle groups twice a week but since starting with Denver, he's put more on a 4 day a week program currently hitting Upper Body Monday, Lower Body Tuesday, Abs Wednesday, Upper Body Thursday & Lower Body Friday.

Started this new program only Tuesday 20th of March so it'll take time to get used but I'm confident it'll help me a lot, he's going to change things up if need be, currently I see him Tuesday's & Thursday's, so I do 2 days on my own.

Diet
Diet has always been my biggest downfall since I first started, that's the main reason why I have failed each time to date & it's a big reason why I started to seek out Denver's help.

So the macro's he's put me on for starters are: P:250g C:250g F:50g rounding up to approx. 2530Cals, he wants to see what happens for 2-3 weeks with that & alter if need be.

Basic stats
Age: 23
Weight: 70kg
Height: 5'7" (170cm)

Links
Youtube: http://www.youtube.com/1989JohnnyD
******** fitness page: http://www.********.com/JohnnyD1989

Summary
So yeah that's pretty much it for now, hopefully if anyone who wants to follow me on this never ending journey & ask questions or anything really, I'll be happy to answer back whenever I'm on here which is a fair bit haha.

Also I do expect some criticism but hey what can ya do, that's life in the end, if there was no one in the world to criticize others for certain things then well who know's what this world be like aye.


Wish me luck I'm 100% committed to moving forward at long last.

http://www.********.com/JohnnyD1989

[89JVH]

Also I'm giving myself a goal to compete by June 2013, probably doesn't seem realistic with how I look right now but I'll be going under the Novice category to begin with so yeh that's a goal for me at this stage

http://www.********.com/JohnnyD1989

[irish.red]

respect - you got this! Count me in- subbed

[89JVH]

respect - you got this! Count me in- subbed

thanks man, appreciate it aye being trained by the best so I have no excuses from here on out

http://www.********.com/JohnnyD1989

[89JVH]

Friday 23rd March 2012 Workout (Legs)
Squats - 5 Sets - 40kg(12 Reps)/ 50kg(10 Reps)/ 60kg(10 Reps)/ 65kg(8 Reps)/ 70kg(6 Reps) - will be going higher gradually on these, neglected legs for a long time unfortunately.
Leg Press - 3 Sets - 80kg(15 Reps)/ 100kg(12 Reps)/ 140kg(10 Reps)
Leg Extensions - 3 Sets - 25kg(12 Reps)/ 30kg(10 Reps)/ 30kg(8 Reps)
SLDL - 3 Sets - 40kg(12 Reps)/ 80kg(8 Reps)/ 100kg(4 Reps)
Laying Leg Curls - 15kg(12 Reps)/ 20kg(8 Reps)/ 25kg(4 Reps)
Seated Calf Raises - 3 Sets - 20kg(20 Reps)/ 30kg(15 Reps)/ 40kg(12 Reps)

So plenty of room for improvement on all lifts but with time I know that will happen, posting a link of today's vlog also.

http://www.********.com/JohnnyD1989

[Aussiebradman]

Looking forward to following ur progress.
I been following ur YouTube vids for few months.
Good luck hey.

[89JVH]

Looking forward to following ur progress.
I been following ur YouTube vids for few months.
Good luck hey.

thanks man, yeh I remember u from that thread I made a few weeks ago, maybe a month even lol about being stuck in two minds :/ decided to finally bite the bullet & see the best PT I know & get **** sorted at long last

[89JVH]

will be trying to bang out a few vids tomorrow, hopefully get in the gym early tomorrow morning (Aus time) then put up workout stats later on in the day after I've consumed most of my days food, hopefully one of the vids will be about the following days workout thoughts & possibilities

[89JVH]

busy day today but smashed my upper body workout, hectic day with other things going on so will update workout log tomorrow arvo hopefully with a new vid for my vlog

[Antz1980]

Hey mate, just stopping by - keep up the hard work - subbed!

[89JVH]

Hey mate, just stopping by - keep up the hard work - subbed!

thanks man, appreciate it aye probably won't get too many vid updates for a bit as the ex is staying with me for a while :/ won't stop me from training & continuing to push forward though so that's the main thing haha

[Aussiebradman]

Keep at it mate.
Sign at my gym- I fall down 7 times but get up 8.

[89JVH]

Keep at it mate.
Sign at my gym- I fall down 7 times but get up 8.

haha yeh dont see too many of those kinds of things in many gyms really, good motivators if u ask me

[89JVH]

Bad week
pretty self explanatory really, been sick since last Monday & been really struggling with food intake & training so re-starting tomorrow (Monday), start fresh, diet has been pretty much as it should be but havn't trained since last Tuesday

bit of details here:

[89JVH]

also for anyone who wants to follow anything I write on my ******** page, I'm on there a lot sharing youtube vids, photos & such so if u wouldnt mind liking my page that'd be awesome aye:

http://www.********.com/JohnnyD1989

[irish.red]

sh#t weeks happen, been there, time to get back on the horse and get back to it once you're feelin better- you got this!

[89JVH]

sh#t weeks happen, been there, time to get back on the horse and get back to it once you're feelin better- you got this!

yeh started back yesterday, still not 100% so probably gona see a doctor tomorrow but still gona continue to workout, dont see to have any issues while in the gym which is handy lol

[irish.red]

if you're really sick (especially if it's respiratory or flu related) take these

http://www.amazon.com/Durhams-Bee-Pr...3468704&sr=8-2

one with each meal 3x a day along with garlic (do it for 3 weeks straight for full effect)


I learned this one in Peru and it saved me on multiple occasions, acts a natural antibiotic jacks up your immune system (as long as you're not allergic to bee products)

hope doc visit goes well, I guess I'm still skeptical of modern medicine these days

[89JVH]

if you're really sick (especially if it's respiratory or flu related) take these

http://www.amazon.com/Durhams-Bee-Pr...3468704&sr=8-2

one with each meal 3x a day along with garlic (do it for 3 weeks straight for full effect)


I learned this one in Peru and it saved me on multiple occasions, acts a natural antibiotic jacks up your immune system (as long as you're not allergic to bee products)

hope doc visit goes well, I guess I'm still skeptical of modern medicine these days

It's just something like gastro or something along those lines, fatigue I think has been caused by under-eating

[89JVH]

Monday 2nd April 2012 Workout (Chest)
Decline Bench Press: 12, 10, 8, 6, 8, 10, 12, 20
Incline Dumbbell Press: 8, 8, 8, 8
Flat Dumbbell Flyes: 10, 10, 10, 10

superset with

Smith Machine Press: 4 sets to failure

Cable Flyes: 150 total reps

[89JVH]

Tuesday 3rd April 2012 Workout (Back)
Bent Over Barbell Rows: 15, 12, 10, 10, 10, 10
Wide Grip Lat Pulldowns: 10, 10, 10 x 3
Dumbbell One Arm Rows: 20, 20, 20

superset with

Pull-Ups: 3 sets to failure

Seated Cable Rows: 10, 10 x 3
Barbell Deadlifts w/ Body Weight: 50 reps

[89JVH]

Wednesday 4th April 2012 Workout (Arms)
Alternating Dumbbell Curls: 10, 10, 10, 10, 10 x 3
Rope Pushdowns: 10, 10, 10, 10, 10 x 3
Skull Crushers: 10, 10, 10, 10

superset with

EZ Bar Curls: 10, 10, 10, 10

Seated Dumbbell Hammer Curls: 10, 10, 10

superset with

Seated Straight Bar Curls: 20, 20, 20

One Arm Triceps Kickbacks: 10, 10, 10

superset with

Overhead Dumbbell Extensions: 20, 20, 20

[89JVH]

Thursday 5th April 2012 Workout (Legs)
Barbell Squats: 20, 15, 12, 10, 10, 10, 10
Dumbbell Lunges: 15, 15, 15

superset with

Stiff Leg Deadlifts: 10, 10, 10

Leg Extensions: 12, 12, 12

superset with

Seated Leg Curls: 12, 12, 12

Leg Press: 75 reps

[89JVH]

Monday 9th April 2012 Workout (Chest)
Decline Bench Press: 12, 10, 8, 6, 8, 10, 12, 20
Incline Dumbbell Press: 8, 8, 8, 8
Flat Dumbbell Flyes: 10, 10, 10, 10

superset with

Smith Machine Press: 4 sets to failure

Cable Flyes: 150 reps

[89JVH]

Tuesday 10th April 2012 Workout (Back)
Bent Over Barbell Rows: 15, 12, 10, 10, 10, 10
Wide Grip Lat Pulldowns: 10, 10, 10 x 3
Dumbbell One Arm Rows: 20, 20, 20

superset with

Pull-Ups: 3 sets to failure

Seated Cable Rows: 10, 10 x 3
Barbell Deadlifts w/ Body Weight: 50 reps

[89JVH]

Just thought I'd mention quickly these last weeks workouts have been from Ryan Hughes Blast Training System workouts, so much different options for each major muscle group, its been brilliant so far aiming to try 2-3 weeks on each workout for each of the muscle groups then change to the next one on each & so on

[89JVH]

shoutout vid to Matthew Ogus for giving me 1 of the 3 bb.com $25 gift voucher from the comp he ran

quick vid about future plans hence the title haha

[89JVH]

follow up to last vid

another shoutout vid

[89JVH]

Just a quick update, havn't posted much training stats this week because I'm hitting up a festival this weekend, so basically doing a reboot on Monday or Sunday depending how I feel really, not much point trying to train Sunday if I'm feeling like ****.

Hoping to be working soon also so I can move out & start doing some vids on how I cook my meals & such to

[89JVH]

Also going to be start studying soon so it's going to interesting to see how I go managing everything at once, 2 courses, being a dad, moving out 7 working.