Adamjohn32's Offseason Journey

[adamjohn32]

2013/9/9, Legs

Leg Extension @1:1:1:1 + 1:3:1:1 / Seated Leg Curl @1:1:1:1 + 1:3:1:1 / Leg Press Machine
110x15 +5 @9 / 110x15 +5 @9 / 220x15 +5 @9 (5 sets)

Leg Press (2 grey bands per side) @2:1:X:1
400x12 (8 sets)

Front Squat @3:1:3:1 / Back Squat @1:1:1:1
185x6 @9 / 225x10 @8.5
185x6 @9 / 205x10 @8 (2 sets)
185x6 @9 / 185x10 @8

Walking DB Lung @2:1:2:1 / Lying Leg Curl @X:1:1:1
35x12 per leg @8 / 115x24 @8 (3 sets)

Standing Calf Machine @1:3:1:3 / BW Standing Calf @5:1:1:1 (no rest between any sets)
265x6 @9 / BWx15 @8
225x6 @9 / BWx10 @8
195x8 @9 / BWx8 @8
150x8 @9 / BWx8 @8
150x8 @9 / BWx6 @8
120x8 @9 / BWx6 @8

On one hand, this was an amazing workout. On the other hand, I might have trouble walking tomorrow. Pushed myself, but still stayed within my tempo's/RPE schemes. Leg press really did a number on my quads, then the front/back squat combo finished them off. Almost fell over a couple time doing the walking lunges (lol) and my calves were done pretty much after the 4th set. Hoping this leads to some lower limb growf.

Been for a while but I don't wanna look like a walking stick up there, LOL. When I dropped weight for my 10th anniversary trip, I got down to 187 and was still nowhere near stage ready, so that kinda frightens me to think I'd have to get down in the 170's...especially for my height

I think you got some pretty decent size. I'd say go for it, but only if you angus is peppered for the journey

[adamjohn32]

2013/09/18, Arms

Rope Cable Extension (warm up)
35x20 @7 (4 sets)

Close Grip Bench Press @3:1:3:1 / Cambered Bar Cable Curl @3:1:3:1 / Seated Rope Overhead Ext. @X:1:1:1
185x6 @9 / 57.5x10 @9 / 25x25 @8 (5 sets)

DB Supinated Curl @2:2:2:1 / Reverse Grip Pressdown @1:3:3:1 / Rope Hammer Curl @X:1:1:1
40x6 @9 / 80x10 @9 / 30x25 @8 (5 sets)

Rope Pressdown @1:1:1:1 / LF Seated Machine Curl (1.5 reps) / Dip Machine @1:1:1:0
65x10 @9 / 160x6 @10 / 230x8 @8
65x10 @9 / 150x6 @10 / 230x8 @8
65x10 @9 / 140x6 @10 / 230x8 @8
65x10 drop 50x10 drop 35x10 @9 / 130x6 @10 / 230x8 drop 190x6 drop 90x8 @9

HS Preacher Curl @X:1:3:0 / Overhead French Press @1:1:3:1 / DB Hammer Curl @1:1:1:0
55x10 @9 / 40x15 @9 / 35x12 @9 (4 sets)

Another good session. Arms felt huge, wish they look that way However, I might have strained something, b/c my upper left back/trap is really sore and has the sensation of a pull or strain. Gonna be fun sleeping later tonight.

[Vanguard1965]

Crazy arm session but sorry to hear about the possible injury. Hopefully its nothing serious and you recover quickly.

[adamjohn32]

Crazy arm session but sorry to hear about the possible injury. Hopefully its nothing serious and you recover quickly.

Thanks Dean. Seems to be either a strain from sleeping wrong or something from the WO. Not too bad, just more annoying than anything. Will be careful come Friday.

[adamjohn32]

2013/09/20, Back

Wide Neutral Grip Pulldown @2:2:2:1 / T-Bar Row @1:1:1:X / Wide Grip Cable Pullover @2:2:2:2
180x6 @9 / 180x8 @8 / 70x12 @9 (5 sets)

Wide Grip BB Row @1:2:1:2 / Pull Ups @1:2:1:2 / Close Grip Cable Low Row @1:1:1:X
165x6 @9 / +green band x8 @9 / 120x25 @8 (2 sets)
165x6 @9 / +gray band x6 @9 / 105x25 @8 (3 sets)

Deadlift @1:1:1:1 / Reverse Grip Pulldown @1:1:1:1 / Hyperextensions @1:3:1:1
365x4 @9 / 120x20 @8 / +green band x25 @8 (4 sets)

Back was smoked by this one. Made sure to loosen up my upper back/trap AMAP and it helped as I felt no discomfort during this mornings session. Wanted to a bit heavier on DL's today, but my lats were thrashed from the previous tri-sets. Did one rep with 405, came off the floor fast, but finishing the lift was slow b/c my back was so fatigued I think. I think I'll get some DOMS tomorrow from this session for sure.

[robertfah]

I think you got some pretty decent size. I'd say go for it, but only if you angus is peppered for the journey

What>? You're gonna buy me an angus steak if I compete? May just be tempted now, LOL

Hope the strain/aggravated muscle thing went away.

[adamjohn32]

Update time. Been busy with work and life. Strain in my back is has gone away, but it didn't really hinder my training much. Still have been going hard in the gym.

About to finish the 2nd week of my current split (programmed by Matt Jansen at INOV8), split goes back&bi/chest&shoulder&tri/legs/off/arms/chest&back/legs/off over 8 days.

Have also been executing a mini-cut, macros are 265p/250cho/60f, with 1 high day of 250p/400cho/55f. Haven only doe one HIIT session over the past two weeks, mainly just focusing on keeping my strength performance in the gym while shedding some fat. Started around 228 lbs, woke up today at 223.3, looking to be back down under 220 in a few weeks, then gonna slowly add calories back in again and hopefully not have to run another mini-cut for a while.

[Vanguard1965]

Glad to hear your back has healed up. Mini-cuts for the win! Nice to keep the fat down so you don't have such a long prep. I know its a battle to break way from gaining but I think its the better strategy long term.

[jpfaherty]

Hey congrats brotha

[red_cat]

I hear you on the busy schedule. Keep up the solid work! I like how that split is grouped...build dem dere arms up!

[Crazyups]

Update time. Been busy with work and life. Strain in my back is has gone away, but it didn't really hinder my training much. Still have been going hard in the gym.

About to finish the 2nd week of my current split (programmed by Matt Jansen at INOV8), split goes back&bi/chest&shoulder&tri/legs/off/arms/chest&back/legs/off over 8 days.

Have also been executing a mini-cut, macros are 265p/250cho/60f, with 1 high day of 250p/400cho/55f. Haven only doe one HIIT session over the past two weeks, mainly just focusing on keeping my strength performance in the gym while shedding some fat. Started around 228 lbs, woke up today at 223.3, looking to be back down under 220 in a few weeks, then gonna slowly add calories back in again and hopefully not have to run another mini-cut for a while.

Is Matt doin' your macs as well? I brought matt on about 14.5 out and we've been working about 10 weeks now, love that dude!! Very flexible with nutrition (can change from day to day along with refeeds).

[adamjohn32]

Glad to hear your back has healed up. Mini-cuts for the win! Nice to keep the fat down so you don't have such a long prep. I know its a battle to break way from gaining but I think its the better strategy long term.

Yeah, mini-cuts help. Finally got to a point where my calories were high enough day-to-day without gaining any weight that I could even attempt a mini-cut. The next few weeks shouldn't hinder strength progress much. Hoping for a little bit of recomposition.

Hey congrats brotha

Thanks JP. Plans have been slightly delayed now for visiting the northeast again, but hoping to be back up there at some point over the next year or so. I heard winters are cold in New England, where in Central FL they are not... Just throwing that out there

I hear you on the busy schedule. Keep up the solid work! I like how that split is grouped...build dem dere arms up!

Yeah, was a bit worried of hitting chest/back the day after arms at first, but after going through the split a few times like the approach. Hope they grow lol.

Is Matt doin' your macs as well? I brought matt on about 14.5 out and we've been working about 10 weeks now, love that dude!! Very flexible with nutrition (can change from day to day along with refeeds).

I'm only using Matt for training at this point. I've learned enough over the years as to how my body responds to food. With that said I might work with Matt next time I prep as he's been pretty responsive and pro-active throughout the training process, can only imagine how he'd be to work with while shredding down.

[adamjohn32]

2013/10/10, Back & Biceps

WG NG Pulldown @1:1:1:1 / Assisted Pullups @1:2:1:2
160x10/10/8/8 @9 / -85x8 @8
180x10 / -85x8
200x8 / -95x8 (2 sets)

T-Bar Row @1:2:1:2 / Seated Low Row @X:1:1:0
160x10 @9 / 120x20 @8 (4 sets)

BB Row @1:1:1:2 / Seated RG Low Row @1:2:2:2
185x10 @9 / 140x15 @9
185x10 @9 / 120x15 @8
185x10 @9 / 100x15 @8

DB Pullover @4:1:1:0 / WG Cable Pullover @1:2:1:0
70x8 @9 / 55x12 @8 (3 sets)

Rack DL @1:1:1:1 / Banded Hyperextensions @1:2:1:0
365x6 @9 / +Green Band x15 @8

Preacher Curl @1:1:1: / Cable Stretch Curl @1:2:1:0
70x10 @9.5 / 50x10 @9
60x10 @9 / 42.5x10 @8 (2 sets)

DB Supinated Rack Run @1:2:2:1
40x6 drop 35x5 drop 30x5 drop 25x6 drop 20x6

Sick pump in the lats from the first few movements, mid/low back got a pretty good workout from the rack deads/hyperextensions. Bicep work was a good finisher. Took a little more time that I'd like this morning, but overall decent session.

[jpfaherty]

Thanks JP. Plans have been slightly delayed now for visiting the northeast again, but hoping to be back up there at some point over the next year or so. I heard winters are cold in New England, where in Central FL they are not... Just throwing that out there

Possibly in February if the lady qualifies for RUM!

[Vanguard1965]

Solid session Adam. Killing it as usual, I can just see the gainz!

[adamjohn32]

2013/10/11, Chest/Shoulders/Tricep

Incline Barbell Press @1:2:1:2 / Hammer Incline Press @X:1:1:0
155x8 @9 / 55psx12 @8 (5 sets)

DB Press @1:2:1:1 / Cable Fly @X:1:2:2
95x5 @10 / 20x20 @7 (2 sets)
85x5 @10 / 15x20 @7 (2 sets)

Cable Decline Press @1:3:3:3 / Hammer Wide Press @X:1:1:0
35x10 @9 / 90psx15 @8

Chest Press @1:2:1:2 / Calf Press Machine @1:2:1:2
85x8 + 100x8 + 115x8 @10 / 250x8 + 310x8 + 370x8 @10
85x8 + 100x8 + 105x8 @10 / 250x8 + 310x8 + 370x8 @10
70x8 + 85x8 + 100x8 @10 / 250x8 + 310x8 + 370x8 @10 (2 sets)

DB Shoulder Press @2:2:2:1 / DB Lateral Raise @1:1:1:0
50x8 @9 / 20x20 @7 (3 sets)
45x8 @9 / 15x20 @7

SA Lateral Cable Raise @1:3:1:1 / Reverse Pec Dec @1:3:1:0
15x8 @9 / 130x15 @8 (2 sets)
10x8 @9 / 130x15

SA Rope Overhead Ext. @1:3:1:1 / Cambered Pressdown @X:1:1:1
20x10 @9 / 45x25 @8 (3 sets)

Rope Extension @1:3:3:1 / Bench Dips @X:1:1:1
52.5x8 @9 / BWx15 @7 (3 sets)

This was a long workout. Tons of volume. Back is pretty sore today from yesterdays session, so I'm expecting my chest/shoulders/triceps to be a bit sore tomorrow. Overall, had a great pump going on, but my right elbow is starting to give me some troubles again. Need to do some mobility exercises and make better use of my vodoo bands.

Possibly in February if the lady qualifies for RUM!

Nice. Will you be in prep by then?

Solid session Adam. Killing it as usual, I can just see the gainz!

Thanks Dean, getting into a nice groove these days.