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Thread: J.o.h.w.

  1. #1
    Registered Loser DanND33's Avatar
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    J.o.h.w.

    Starting a log for the fuk sake of it and because I recently did a Sponsored log and kinda liked the accountability it brought in being consistent, etc (not that there were a ton of people following the log but in my mind, the whole world was watching... :|).

    So, I'm going to be giving J.O.H.W. a try (see article here) and see how it goes. I like the power & hyper type of routines (did PHAT for 6 months straight ) as that is what I grew up on when I first started lifting in high school football strength training. My coaches prob just copied something they've read and made us do it, but as a Sophomore weighing ~130lbs I was benching more than twice my weight, hang cleaning in the 200s and squating in the mid 250s so I feel that my body responds well.

    Due to a lack of time (I lift at 5am and need to be on the road to work by 6am), availability of equipment in my gym and some previous injuries (shoulder, back, hand) I am not doing every exact lift J.O.H.W. lays out so if I fail, I can't really blame the routine. Conversely, if I succeed I will laud the program to the doors of Tartarus to which I'm more than likely headed.

    Enough foreplay

    Routine::
    Day #1 (Upper Body Strength)
    Lat pull |2x6|
    DB Row |3x5|
    Incline Bench |3x5|
    DB Fly |2x8|
    DB Lat Raise |3x10|
    Face Pulls |2x10|

    Day #2 (Lower Body Strength)
    Squats |3x5|
    Leg Press |2x8|
    Leg Ext |2x8|
    Leg Curl |3x8|
    SLDL |2x8|
    Calves |2x10|

    Day #3 (Chest/Delts/Tris Hyper)
    BB Flat Bench |3x10|
    BB Decline Bench |2x15|
    DB Shoulder Press |3x10|
    Skullcrusher |3x10|
    Rope Pushdown |2x15|
    Cable Crossover |2x15|

    Day #4 (Back/Bi's/Trap Hyper)
    DB Bentover Row |2x6|
    Cable Row |3x5|
    DB Shrugs |3x5|
    Closegrip Pulldown |2x8|
    Str8 bar curl |3x10|
    DB Bent over Fly |3x15|

    Day #5 (Legs Hyper)
    Squats |3x15|
    Leg Ext |3x20|
    Leg curls |2x15|
    SLDL |2x15|
    Calves |3x20|
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  2. #2
    Registered Loser DanND33's Avatar
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    loled that bb.com won't let me put J.O.W.H in all caps in the title
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  3. #3
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    Day #1 (Upper Body Strength)

    #s are going to be all over the place for the first week or so as I try and figure out what a good weight is for each lift. so dealwithitgif



    Lat Pulldown |2x6|
    90x6
    95x5
    - picked a good weight I think for this one. Will start at the same weight next time and hope to progress

    DB Row |3x5|
    65x5
    75x5
    85x5
    - started too light and kept bumping up the weight. Next time I'll do 80/85/90 and see how that goes

    Incline Bench |3x5|
    200x5
    205x5
    210x5
    - prob could have gone heavier on this one. will do 210/215/220 next time

    DB Fly |2x8|
    40x8
    45x8
    - weight seems right on these

    DB Lat Raise |3x10|
    15x10
    20x9
    25x0
    - ugh, need to go lower. I'm so weak on these.

    Face Pulls |2x10|
    80x10
    85x10
    - can go heavier but the stack on this machine goes to 95 :|. Might have to use the other Cable Cross over machine thing and bump the old folks off of it.
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  4. #4
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    Day #2 (Lower Body Strength)

    Squats |3x5|
    250x5
    260x5
    270x5
    -Not bad for not having done Squats in about three weeks :}

    Leg Press |2x8|
    600x8
    620x4
    -got a little ambitious on these, so I'm dropping the weight down and will do 570/590 next

    Leg Ext |2x8|
    175x8
    180x8

    Leg Curl |3x8|
    170x8
    175x8
    180x8

    SLDL |2x8|
    135x8
    155x8
    -I've never really done this lift with any consistency so I was clueless on what weight to choose. felt light so doing 155/160 next time to see how that goes

    Calves |2x10| (using leg press machine)
    250x10
    260x10
    -seemed light so bumping this up to 270/280 next time

    And this come on Pandora, love this song

    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  5. #5
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    Day #3 (Chest/Delts/Tris Hyper)

    Entire workout was a fail. Was a little too sure of myself on the weight I picked on all the lifts and quickly realized I am teh suck. Also, prob drank too much beer watching the ND game last night and I slept like shiit with work worry. So those are the excuses I'm going with right now. :|

    BB Flat Bench |3x10|
    210x10
    225x10
    235x7
    -and that was basically to failure. I couldn't get 10 reps on the last set. was ded

    BB Decline Bench |2x15|
    180x15
    185x10

    Rope Pushdown |2x15|
    45x15
    50x12
    - sucked a$$

    EZ Bar Skullcrusher |3x10|
    70x10
    75x10
    80x8

    Cable Crossover |2x15|
    22x15
    27x15
    -damn these were humbling. never really have done these before too

    DB Shoulder Press |3x10|
    was going to do 60/65/70 but I couldn't even do one rep, da fuk
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  6. #6
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    Day #4 (Back/Bi's/Trap Hyper)

    Realized I wrote the rep scheme all wrong for this day in my OP. These are the corrected #s

    BB Bentover Row |3x10|
    135x10
    140x10
    145x10


    DB Shrugs |3x15|
    40x15
    45x15
    50x15


    Cable Row |2x12|
    80x12
    85x12


    Closegrip Pulldown |3x10|
    70x10
    75x10
    80x10


    Str8 bar curl |2x12|
    60x12
    70x12


    DB Bent over Fly |3x15|

    totally forgot about these... :}
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  7. #7
    Registered Loser DanND33's Avatar
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    Day #5 (Legs Hyper)

    Squats |3x15|
    205x15
    210x15
    215x12
    - the weight was light but damn did it burn. Since I didn't get the last two reps on the last set, I'm doing 205/210/215 again next time.

    Superset
    I decided to superset these since they were only 2 sets each. Not sure how much that would be going against the J.O.H.W. plan, but meh, I have very little time to lift so dealwithitgif

    Leg curls |2x15|
    120x15
    125x15

    SLDL |2x15|
    135x15
    140x15


    Leg Ext |3x20|
    110x15
    115x12
    120x0
    - need to drop the weight so I can actually do 20 reps lol. The burn killed me and I couldn't even finish all of the sets.

    Calves |3x20|
    150x20
    160x20


    NOTE: Holy fuk balls my legs were on fire today! Also, its been a very long time since I felt like puking during a leg session and after the 2nd set of squats, that sensation stayed with me for the rest of my time in the gym . The weights weren't crazy but I do feel good about everything.
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  8. #8
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    Day #1 (Upper Body Strength)

    Incline Bench |3x5|
    210x5
    215x5
    220x5
    - have to remind myself not to wear the slippery sweat pants as I was sliding off the seat... :|


    Lat Pulldown |2x6|
    90x6
    95x6


    DB Row |3x5|
    80x5
    85x5
    90x5


    DB Fly |2x8|
    45x8
    50x8
    - right arm was getting wonky / poor form on these.


    DB Lat Raise |3x10|
    10x10
    15x10
    20x10


    Face Pulls |2x10|
    85x10
    90x10


    Leg Lifts
    4x12
    - threw these in for the fuk of it.
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  9. #9
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    Day #2 (Lower Body Strength)

    Squats |3x5|
    260x5
    270x5
    280x5

    Leg Press |2x8|
    570x2
    590x0
    -my lower back on my right side was getting wonky on these and I know from past experience not to push it so I moved on to other lifts...

    Leg Ext |2x8|
    180x8
    185x8

    Leg Curl |3x8|
    175x3
    180x0
    185x0
    - back didn't want any of that

    SLDL |2x8|
    155x8
    160x8
    -moving on up... on these

    Calves |2x10| (using leg press machine)
    270x10
    280x10
    Last edited by DanND33; 11-17-2012 at 10:55 AM.
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  10. #10
    ★ ★ ★ ★ ★ powercage's Avatar
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    Weak lifts for being 999lbs
    Controlled Labs Warder
    Email: Powercage [at] ControlledLabs.com
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  11. #11
    Registered Loser DanND33's Avatar
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    Originally Posted by powercage View Post
    Weak lifts for being 999lbs
    At 3' tall I have a limited ROM


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  12. #12
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    Day #3 (Chest/Delts/Tris Hyper)

    BB Flat Bench |3x10|
    205x10
    220x10
    230x10


    BB Decline Bench |2x15|
    170x15
    175x15

    Rope Pushdown |2x15|
    40x15
    45x15


    EZ Bar Skullcrusher |3x10|
    70x10
    75x9
    80x9

    Cable Crossover |2x15|
    27x15
    32x15


    DB Shoulder Press |3x10|
    45x6
    35x10
    40x10
    -started too heavy...
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  13. #13
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    Day #4 (Back/Bi's/Trap Hyper)

    BB Bentover Row |3x10|
    140x10
    145x10
    150x8
    -could have gone for 10 on the last set but bad back + sloppy form = I did 8 good reps

    Closegrip Pulldown |3x10|
    75x10
    80x10
    85x10

    DB Bent over Fly |3x15|
    5x15
    10x15
    15x10
    - have never ever done these before.............like ever. Come to found out, I'm apparently pretty weak on these.:|


    DB Shrugs |3x15|
    45x15
    50x15
    55x15


    Cable Row |2x12|
    85x12
    90x12


    Str8 bar curl |2x12|
    70x12
    80x11
    -stalled right in the middle of the last rep on the last set... ugh. and some old dude was changing plates on a curl machine that was literally a few inches from where I was standing and it was wigging me out as I thought I was going to hit him with the bar when he would bend down to pick up and replace weights.
    Last edited by DanND33; 11-18-2012 at 08:37 AM. Reason: put lifts in the order I did them...
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  14. #14
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    Day #5 (Legs Hyper)

    Squats |3x15|
    205x15
    210x15
    215x15
    - almost puked


    Leg curls |2x15|
    125x15
    130x15


    Leg Ext |3x15|
    110x15
    115x15
    120x15
    - only going to do 15 reps on these. yes, lazy. burns though


    Calves |3x20|
    160x20
    170x20
    180x20


    SLDL |2x15|
    -after my squats some dude rushed in and started bogarting the one and only squat rack so I couldn't do these. Wasn't any room to do them by the benches either. Small gym
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  15. #15
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    Day #1 (Upper Body Strength)

    Incline Bench |3x5|
    215x5
    220x5
    225x5


    Lat Pulldown |2x6|
    95x5
    90x6
    - having a hard time progressing on these...


    DB Row |3x5|
    85x5
    90x5
    95x5
    - starting to lose my grip strength on the last set (need to start using straps) and the barbells in my gym only go up to 110 so once I get there, I'll start increasing reps.


    DB Fly |2x8|
    50x8
    55x4
    - felt like I was dislocating my right shoulder on these so I'm dropping the weight and going to focus on form since I feel like I'm all over the place when I lower the weights



    DB Lat Raise |3x10|
    15x10
    20x10
    25x9
    - at least I'm increasing the # of reps....



    Face Pulls |2x10|
    90x10
    95x10
    - I've reached the limit on these (stack only goes to 95) so I'll start increasing reps.
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  16. #16
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    Day #2 (Lower Body Strength)

    Squats |3x5|
    265x5
    275x5
    285x5
    -it was around this weight that I hurt my back last time I was doing squats regularly. Going to increase slowly but I feel good so far


    Leg Press |2x8|
    560x8
    580x8


    Leg Ext |2x8|
    185x8
    190x8


    SLDL |2x8|
    160x8
    165x8


    Leg Curl |3x8|
    175x8
    180x8
    185x0
    -I've not had good luck with using this leg machine. Did first two sets and then some old dude camped out on it for 20 min. When asked if I could work in he bert stared me. So I left


    Calves |2x10| (using leg press machine)
    280x10
    290x10
    -slow and controlled /janet jackson control
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  17. #17
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    Day #3 (Chest/Delts/Tris Hyper)

    BB Flat Bench |3x10|
    205x10
    220x10
    230x10


    DB Shoulder Press |3x10|
    35x10
    40x10
    45x10


    Rope Pushdown |2x15|
    45x15
    50x13
    -still stalling on these


    BB Decline Bench |2x15|
    175x15
    180x13


    EZ Bar Skullcrusher |3x10|
    70x10
    75x10
    80x8
    -stalling


    Cable Crossover |2x15|
    32x15
    27x15
    22x20
    -changed this up a bit, form sucked on first set so lowered the weight and focused on that


    I don't seem to be progressing much on my hyper days. Power days I've been doing OK.
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  18. #18
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    Day #4 (Back/Bi's/Trap Hyper)

    Closegrip Pulldown |3x10|
    80x10
    85x10
    90x9
    -last set, everything was going fine, and then on the 8th rep my strength just...left. weird


    BB Bentover Row |3x10|
    140x10
    145x10
    150x10
    -used a bit of body english on the last set but still got them


    Superset
    DB Shrugs |3x15|
    50x15
    55x15
    60x15


    Cable Row |2x12|
    90x12
    95x12
    -I'm starting to lose grip strength on these. I think its due to exhausting my grip on the close grip pulldowns and the bent over rows. might uses straps (derp)



    DB Bent over Fly |3x15|
    5x15
    10x10
    15x0
    5x20
    -I think I'm going to do 12 reps instead of 15. My strength curve on these are weird. First 5 reps it feels light as hell. Reps 10 and 11 I'm dying... Added another set cuz of the 2nd set fail


    Str8 bar curl |2x12|
    70x12
    80x8
    50x20
    -failed on the last set to get all the reps so I did another set of 50 x 20 to make up for my fail
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  19. #19
    Registered Loser DanND33's Avatar
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    (Legs Hyper)

    Squats |3x15|
    210x15
    215x15
    220x15
    -legs were wobbly after.


    Superset
    Calves |3x20|
    165x20
    175x20
    185x20


    SLDL |2x15|
    140x15
    145x15



    Leg curls |2x15|
    130x15
    135x15


    Leg Ext |3x20|
    115x15
    120x15
    125x9
    -just couldn't finish all reps in the last set and it was the only lift i couldn't finish. was dead
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  20. #20
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    Day (Upper Body Strength)

    Incline Bench |3x5|
    220x5
    225x5
    230x5


    Lat Pulldown |2x6|
    95x6
    100x4


    DB Row |3x5|
    90x5
    95x5
    100x5
    - had to use a strap. I like the idea of increased grip strength but I don't like the idea of my grip strength hindering what I can lift...


    DB Fly |2x8|
    40x8
    45x8
    - Form felt good, didn't fell like my shoulder was going potato and out of socket



    DB Lat Raise |3x10|
    15x10
    20x10
    25x10



    Face Pulls |2x10|
    90x11
    95x8
    - crashed, nothing left...
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  21. #21
    Registered Loser DanND33's Avatar
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    (Lower Body Strength)

    Squats |3x5|
    270x5
    280x5
    290x5


    Leg Press |2x8|
    570x8
    590x8


    Leg Ext |2x8|
    190x8
    200x8


    Leg Curl |3x8|
    175x8
    180x8
    185x5


    SLDL |2x8|
    165x8
    175x8


    Calves |2x10| (using leg press machine)
    290x10
    310x10

    felt mighty powerful today, not sure why but whatever the reason I liked it.

    chilled to this afterwards
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  22. #22
    Registered Loser DanND33's Avatar
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    (Chest/Delts/Tris Hyper)

    BB Flat Bench |3x10|
    210x10
    225x10
    235x9


    DB Shoulder Press |3x10|
    40x10
    45x10
    50x10


    Rope Pushdown |2x15|
    45x15
    50x15


    BB Decline Bench |2x15|
    175x15
    180x12
    -cant progress on these like I want. Trying to move them around in the order of lifts too but hasn't worked yet.


    EZ Bar Skullcrusher |3x10|
    70x10
    75x10
    80x8
    -stalling, again


    Cable Crossover |2x15|
    32x15
    37x15


    cable Tricep push out thing
    47x15
    52x15
    -not sure what this exercise is called but you stand with your back to the cable machine and while bending forward you hold the rope extension and extend your arms forward
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  23. #23
    Registered Loser DanND33's Avatar
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    (Back/Bi's/Trap Hyper)

    BB Bentover Row |3x10|
    145x10
    150x10
    155x10


    DB Shrugs |3x15|
    55x15
    60x15
    65x15
    -going to start using the trap on these. I tried it today and I liked it.


    Cable Row |2x12|
    95x12
    100x12
    -my form is getting sloppy. Going to stay at this weight for a bit to fix that.


    Closegrip Pulldown |3x10|
    80x10
    85x10
    90x10


    Str8 bar curl |2x12|
    60x12
    70x12


    DB Bent over Fly |3x12|
    5x12
    10x12
    15x12


    When I got home I did a few sets of cleaning my kids closets and then did a few sets of cleaning/organizing the garage to failure
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  24. #24
    Registered Loser DanND33's Avatar
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    (Legs Hyper)

    Squats |3x15|
    215x12
    220x8
    225x0
    -almost passed the fuk out on the second set. I knew I'd have a problem as I couldn't even finish the first set. Was super winded and felt light headed. I blame it on the Slin Sane, lol. That's yhe only thing that has changed


    Superset
    Calves |3x20|
    170x20
    180x20
    190x20


    SLDL |2x15|
    145x15
    150x15



    Leg curls |2x15|
    135x15
    140x15


    Leg Ext |3x20|
    115x15
    120x15
    125x15
    -got them all, felt good.[/QUOTE]
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  25. #25
    Registered Loser DanND33's Avatar
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    I am going to start watching what I eat a little better as I have a trip to Mexico planned in January. Wanna be lean, tight, aggressive... lol. So, I'm going to start posting my macros and such

    Went full blown potato yesterday. Hard to get back into the swing of limiting yourself with what you eat.

    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  26. #26
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    why would you not link me to this log you bastard?
    Log: http://forum.bodybuilding.com/showthread.php?t=161413673

    "The pump is like hitting the snooze button, it's nice to dream for 5 more minutes, but at some point you have to come back to real life."
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  27. #27
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    (Upper Body Strength) Day

    Incline Bench |3x5|
    225x5
    230x5
    235x5
    -starting toi slide from under the bar on these. need to find a better foot position so I can brace myself better.


    Lat Pulldown |2x6|
    85x6
    90x6


    DB Row |3x5|
    95x5
    100x5
    110x5
    - realized my gym doesn't have 105 DB. so, had to go to 110 on last set and will start working in increasing reps since I can't increase weight now.


    DB Fly |2x8|
    45x8
    50x8


    Face Pulls |2x10|
    90x11
    95x11


    DB Lat Raise |3x10|
    20x10
    25x10
    30x0
    -some old dudes decided to camp out at the DB station, pull all the DBs off the rack and place them around themselves at a bench. Not sure what they were doing. Maybe playing fort? Because of that, said fuk it, and left
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  28. #28
    Registered Loser DanND33's Avatar
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    Also, need to get back on track with the diet so I'll post those again soon. Week has been hell at work. "Forgot" to eat this Wednesday, ate like crap Thursday, and today I haven't really eaten again...
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  29. #29
    Registered Loser DanND33's Avatar
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    (Lower Body Strength)

    Squats |3x5|
    275x5
    285x5
    295x5


    Leg Press |2x8|
    580x8
    600x8


    Leg Ext |2x8|
    195x8
    205x8


    Leg Curl |3x8|
    180x8
    185x8
    190x8


    SLDL |2x8|
    170x8
    185x8


    Calves |2x10| (using leg press machine)
    300x10
    320x10


    And this come on Pandora when I was leaving the gym. How did it know I was done and wanted to chill?
    (inafter anthropomorphizing)
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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  30. #30
    Registered Loser DanND33's Avatar
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    Originally Posted by BabyOilBrah View Post
    why would you not link me to this log you bastard?
    Oh hey, Lol didn't see your post until now

    Didn't link anyone as I'm not sure how long I'll keep logging tbh. My attention span for these things is very very short.
    tfw you want to do the VoG but no one wants you on their fireteam cuz you've never done it
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