Adamjohn32's Offseason Journey

[adamjohn32]

2013/09/05, Push

DB Press @1:1:1:0 / DB Chest Emphasis Pullover @2:1:2:2 / Diamond Hold Single DB press @1:3:1:1
80x8 @9 / 70x8 @8 / 70x8 @8 (5 sets)

Guillotine Press @5:1:1:0 / Reverse Peck Deck @1:2:1:1 / Incline Hammer Press @X:1:1:1
155x6 @9 / 115x20 @8 / 70psx12 @8 (5 sets)

Pronated Fly @3:1:3:1 + Neutral Grip Fly @1:1:1:1 / Wide Grip Dips (3/4 reps) @1:1:1:0
35x6 + 10 / BWx8 @8 (4 sets)

Machine Press @1:2:1:2 (15 seconds rest between mini-sets)
130x8/115x8/100x6/85x6
115x8/8/100x6/6

Machine Lateral Raise (accumulation sets) @1:1:1:1 / Neutral Grip DB Press @X:1:1:0
80x10 acc 100x8 acc 120x8 @10 / 70x8 @9 (4 sets)

Lateral Raise @1:2:1:1
40x8 drop 30x8 drop 20x8 @9 (3 sets)

Wasn't feeling it too much this morning, really tired but forced myself to get in the gym. First half of the workout I still wasn't feeling that into it, but by the end I was feeling motivated and ended up with a crazy pump in the chest, tri's, and delts. Gotta remember this feeling though to help my a$$ get in the gym when I don't want to. On to a hopefully productive day.

[red_cat]

Those seem to end up being some of the most productive days for me. Glad it turned out well!

[deltpecx]

Those seem to end up being some of the most productive days for me. Glad it turned out well!

This! and for me I am almost always really sore the next day.

[jpfaherty]

Wasn't feeling it too much this morning, really tired but forced myself to get in the gym. First half of the workout I still wasn't feeling that into it, but by the end I was feeling motivated and ended up with a crazy pump in the chest, tri's, and delts. Gotta remember this feeling though to help my a$$ get in the gym when I don't want to. On to a hopefully productive day.

Ughhh. I've felt the same way the last two days. Just gotta get in the door man!

[robertfah]

Wasn't feeling it too much this morning, really tired but forced myself to get in the gym. First half of the workout I still wasn't feeling that into it, but by the end I was feeling motivated and ended up with a crazy pump in the chest, tri's, and delts. Gotta remember this feeling though to help my a$$ get in the gym when I don't want to. On to a hopefully productive day.

That was me just back in July....after the surgeries, I didn't want to do a damn thing.....I'm glad I got back in the gym but also glad I took a little time off as a break from it all.

Keep crushing it Adam

[adamjohn32]

2013/09/06, Legs

V-Squat Machine @1:1:1:1 / Hack Squat (wide stance) @3:3:1:1
90x10 @9 / 90x6 @8
140x10 @9 / 140x6 @8
180x10 @9 / 180x6 @8
190x10 @9 / 180x6 @8 (2 sets)
V-Squat only -- 190x10 drop 140x10 drop 90x10

Front Squat @5:1:1:1 / Lying Leg Curl @X:1:1:1 / SL Leg Press @1:1:3:1
135x8 @9 / 115x12 @8 / 180x10 @8 (5 sets)

Leg Press @1:1:1:1
380x50 @10 (25 wide stance + 25 close stance) (2 sets)

Horizontal Leg Press Machine @1:1:1:1 / Seated Leg Curl @1:3:1:1 + @1:1:1:1) / Single DB Iso Squat Hold
220x15 @8 / 110x10+5 @8 / 50x30 seconds
220x15 @8 / 130x10+5 @8 / 50x30 seconds (3 sets)

Standing Calf Raise @1:5:1:1 / Standing Calf Weighted Stretch
195x8 @9 / 195x30 seconds @10 (5 sets)

Legs got smoked by this workout. Couldn't really get loose this morning, hence the first few sets of lower weight @9 before the weights went up. Foam rolled and did dynamic stretching but hips were still tight when I moved to the weights. But after the first few sets, didn't really have any pain and was able to get a good session in.

Those seem to end up being some of the most productive days for me. Glad it turned out well!

It was productive, always end up feeling better leaving than heading in.

This! and for me I am almost always really sore the next day.

I'm always sore with the training I've been doing lol.

Ughhh. I've felt the same way the last two days. Just gotta get in the door man!

Yup, just gotta get in there and keep taking baby steps.

That was me just back in July....after the surgeries, I didn't want to do a damn thing.....I'm glad I got back in the gym but also glad I took a little time off as a break from it all.

Keep crushing it Adam

Thats Rob, I'm still motivated to train. Just somedays not at 5 am lol.

[jpfaherty]

Yup, just gotta get in there and keep taking baby steps.

Probably hard to do when you're 20 feet tall!

[Ccm644]

Haven't stopped I'm for a while

Hope your well and everything is going ok

Everyone has those off and feeling tight days but pushing through it is always a winner

[deltpecx]

Probably hard to do when you're 20 feet tall!

They're just bigger baby steps.

[adamjohn32]

2013/9/8, Chest/Back

HS Row / HS Incline Press
135psx10 @9 / 90psx10 @9 (3 sets)
140psx10 drop 115psx10 drop drop 90psx10 / 95psx10 drop 70psx10 drop 45psx10

Incline Smith Bench / T-Bar Row @1:2:1:2 / WG Cable Pullover @1:1:3:2
155x12 @9 / 160x10 @9 / 55x15 @8 (4 sets)

Cable Decline Press @2:2:2:1 / Pull Ups (w/ grey band) @1:2:1:2 / Cable Fly @3:1:3:1
50x8 @9 / BWx12 @8 / 20x15 @9 (3 sets)

Rack Pull/Deadlift (alternate each set) / WG Dips + chains
355x8 @9 / +22lbs x10 @8
315x8 @9 / +22lbs x10 @8
355x8 @9 / +22lbs x12 @8
315x8 @9 / +22lbs x12 @8

Great push/pull day. Deadlifts felt pretty good closing out the session. The cable pullovers in the 2nd tri-set smoked the lats, they were on fire after each set.

NFL is back today, so I'll be stuck on my couch in front of the Red Zone channel all day

Probably hard to do when you're 20 feet tall!

No wonder why it's so hard for me to add weight to my squat

Haven't stopped I'm for a while

Hope your well and everything is going ok

Everyone has those off and feeling tight days but pushing through it is always a winner

Thanks, and yeah it seems pushing yourself into and through that uncomfortable place makes blah days seem great.

They're just bigger baby steps.

Fo sho Bill.

[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 (4 sets)

Leg Press (2 grey bands per side) @2:1:X:1
400x12 (6 sets)

Front Squat @3:1:3:1 / Back Squat @1:1:1:1
175x6 @9 / 175x10 @8 (4 sets)

Walking DB Lung @2:1:2:1 / Lying Leg Curl @X:1:1:1
35x12 per leg @8 / 100x24 @8 (2 sets)

Standing Calf Machine @1:3:1:3 / BW Standing Calf @5:1:1:1 (no rest between any sets)
225x8 @9 / BWx12 @8 (2 sets)
195x8 @9 / BWx10 @8
150x8 @9 / BWx8 @8
120x8 @9 / BWx8 @8

Good leg session this morning. The banded leg press really destroyed my quads, huge pump afterwards. Front squats are starting to feel much better. Continuous calf raises were really brutal as well. Calves were on fire.

[robertfah]

Great stuff in here Adam....specially those rack pulls....do you have your own dip belt or does the gym provide one? Conway has one but it's belongs to one of the trainers

[adamjohn32]

Great stuff in here Adam....specially those rack pulls....do you have your own dip belt or does the gym provide one? Conway has one but it's belongs to one of the trainers

I have a dip belt, Powerhouse has a few anyone can use. They also have a ton of different chains, which is what I used the other day.

I hung the chains over the back of my neck. I weighed the ones used at around 11lbs a piece, used two of them.

They seem to auto-magically increase my test levels 9000 percent

[jpfaherty]

When is our bromance going to blossom? Get your ass to mass brotha!

[red_cat]

I have a dip belt, Powerhouse has a few anyone can use. They also have a ton of different chains, which is what I used the other day.

I hung the chains over the back of my neck. I weighed the ones used at around 11lbs a piece, used two of them.

They seem to auto-magically increase my test levels 9000 percent

I was doing dips like that today, actually. Just makes you feel like a badd ass, doesn't it?

[robertfah]

Question regarding getting "lean"....Do you find that contest prep/getting lean gets easier the more you do it? I don't mean mentally, but physically....for instance, when you first decided to drop weight and get really lean (regardless of the reason), did it take longer than it does now, say because your body is burning calories more efficiently?

I was always curious about this and wondered if "cutting" more often instead of once every year or so, did a better job and made it easier to lose fat each time.

Curious to hear anyone's response

[adamjohn32]

2013/09/10, Arms

Rope Cable Extension (warm up)
35x20 @7 (3 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 / 20x25 @8 (4 sets)

DB Supinated Curl @2:2:2:1 / Reverse Grip Pressdown @1:3:3:1 / Rope Hammer Curl @X:1:1:1
35x6 @9 / 72.5x10 @9 / 35x25 @8 (4 sets)

Rope Pressdown @1:1:1:1 / LF Seated Machine Curl (1.5 reps) / Dip Machine @1:1:1:0
72.5x12 @9 / 150x6 @9 / 230x8 @8 (3 sets)
72.5x12 drop 65x12 drop 50x12 @9 / 150x6 @9 / 230x8 drop 190x8 drop 150x8 @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)

2013/09/12, 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 (4 sets)

Seated Wide Grip Cable Row @1:2:1:2 / Pull Ups @1:2:1:2 / Close Grip Cable Low Row @1:1:1:X
180x6 @9 / +gray band x8 @9 / 120x25 @8 (2 sets)
180x6 @9 / +gray band x6 @9 / 120x25 @8 (2 sets)

Deadlift @1:1:1:1 / Reverse Grip Pulldown @1:1:1:1 / Hyperextensions @1:3:1:1
315x6 @9 / 140x15 @8 / +green band x20 @8 (4 sets(

Last couple of workouts. Deadlifts felt heavy off the floor today, however was really able to get a good MMC with my lats/back rather than feeling it more in my hamstrings. Life has just been hectic lately, hopefully won't get burnt out soon.

When is our bromance going to blossom? Get your ass to mass brotha!

Trying to make plans for some kind of trip up there, just seems either myself of my wife always has something going on

I was doing dips like that today, actually. Just makes you feel like a badd ass, doesn't it?

Totally agree with this statement lol.

Question regarding getting "lean"....Do you find that contest prep/getting lean gets easier the more you do it? I don't mean mentally, but physically....for instance, when you first decided to drop weight and get really lean (regardless of the reason), did it take longer than it does now, say because your body is burning calories more efficiently?

I was always curious about this and wondered if "cutting" more often instead of once every year or so, did a better job and made it easier to lose fat each time.

Curious to hear anyone's response

IMO it gets easier b/c you know what to expect, how to plan around things, etc. I think this has some kind of hormonal effect since you're not as stressed which allows the process to be more effective. Also, it's highly dependent on how you prepare for a diet/prep, basically reiterating what Paul/Layne/many others have been saying where you try to max out your metabolic capacity so when you introduce a deficit the body will respond better.

I think cutting often goes against my second statement. It would be better to have prolonged periods of caloric surplus (at least 6-8 months) followed by a 4-6 week burst of weight loss to keep things tight if needed.

Not sure if any of that makes sense ha

[adamjohn32]

2013/09/13, Push Day

DB Press @1:1:1:0 / DB Chest Emphasis Pullover @2:1:2:2 / Diamond Hold Single DB press @1:3:1:1
90x6 @9 / 65x10 @8 / 65x10 @8 (4 sets)

Guillotine Press @5:1:1:0 / Reverse Peck Deck @1:2:1:1 / Incline Hammer Press @X:1:1:1
155x8 @9 / 135x15 @8 / 70psx15 @8 (4 sets)

Pronated Fly @3:1:3:1 + Neutral Grip Fly @1:1:1:1 / Wide Grip Dips (3/4 reps) @1:1:1:0
35x8 + 12 / BWx10 @8
35x8 + 12 / BWx8 @8
35x8 + 12 / BWx10 @8

Machine Press @1:2:1:2 (15 seconds rest between mini-sets)
130x6/6/4/4 @9-10 (2 sets)

Machine Lateral Raise (accumulation sets) @1:1:1:1 / Neutral Grip DB Press @X:1:1:0
100x8 acc 130x6 acc 150x6 @10 / 65x10 @9 (3 sets)

Lateral Raise @1:2:1:1
40x10 drop 35x10 drop 30x10 @9-10
35x10 drop 30x10 drop 25x10 @9-10

Great workout this morning, huge pump in the chest/triceps/delts. DB Pullover followed by the diamond hold press just hits the chest and tri's so directly. Will probably be a little sore tomorrow

[jpfaherty]

Never heard of Guillotine press, gonna go check it out now!

Nice work man, crazy volume. I can only imagine the pumps lol

Edit- Just watched a video - do you like them? I need upper pec work so maybe I could implement these?

[deltpecx]

Never heard of Guillotine press, gonna go check it out now!

I've done these. Having a spotter helps since the bar comes down right at your neck.

Stay safe!

[Vanguard1965]

Great session Adam. Some really great routines you are doing. Feeling like you are growing from this? Just feeling that way often makes for better training sessions and better results I find.

[adamjohn32]

Never heard of Guillotine press, gonna go check it out now!

Nice work man, crazy volume. I can only imagine the pumps lol

Edit- Just watched a video - do you like them? I need upper pec work so maybe I could implement these?

I feel it in upper chest, front delts, and triceps. Try them out, watch out for yo neck!

I've done these. Having a spotter helps since the bar comes down right at your neck.

Stay safe!

Yeah, since my programming calls for a 5 second negative on these, I don't even try to go heavy. Even with a spotter I'd be scared doing this with a heavier weight.

Great session Adam. Some really great routines you are doing. Feeling like you are growing from this? Just feeling that way often makes for better training sessions and better results I find.

Tough to say as I haven't been taking many measurements. However, my pants are fitting looser around the waist and I haven't lost that much weight since I started tracking macros closely again. So that is leading me to believe I'm putting on some muscle.

[jpfaherty]

I feel it in upper chest, front delts, and triceps. Try them out, watch out for yo neck!

[adamjohn32]

2013/09/14, Legs

V-Squat Machine @1:1:1:1 / Hack Squat (wide stance) @3:3:1:1
140x12 @9 / 140x8 @8
180x12 @9 / 180x8 @8 (3 sets)
V-Squat only -- 180x12 drop 160x12 drop 140x12 (holy smoked quads)

Front Squat @5:1:1:1 / Lying Leg Curl @X:1:1:1 / SL Leg Press @1:1:3:1
175x6 @9 / 115x15 @8 / 140x12 @8 (4 sets)

Leg Press @1:1:1:1
490x60 @10 (30 wide stance + 30 close stance)

Horizontal Leg Press Machine @1:1:1:1 / Seated Leg Curl @1:3:1:1 + @1:1:1:1) / Single DB Iso Squat Hold
265x10 @8 / 110x15+5 @8 / 45x40 seconds

Smith Standing Calf Raise @1:5:1:1 / Standing Calf Weighted Stretch
315x6 @9 / 315x40 seconds @10 (4 sets)

Legs were smoked by this workout. Started off feeling pretty good on the V-Squat/Hack Squat combo, and the last triple drop set really hit the quads great. The 60 rep set on the leg press was a definite 10 as I was unsure I'd be able to push through the last 5-6 reps. Somehow I made it happen and still have enough in my quads/hams to hit them pretty good with the leg press/leg curl/squat hold. Went a bit heavy on the smith calves, and they too were screaming by the end of the workout.


2013/09/15, HIIT

5 sprints on the spin bike (30s all out against resistance/3:30 easy)

Legs didn't feel too sore today and I felt like doing some cardio. Thought I'd be completely out of shape, but the sprints felt good. Huge pump in the quads from these.

going back for that one, nice.

[ebomb55]

2013/09/14, Legs

V-Squat Machine @1:1:1:1 / Hack Squat (wide stance) @3:3:1:1
140x12 @9 / 140x8 @8
180x12 @9 / 180x8 @8 (3 sets)
V-Squat only -- 180x12 drop 160x12 drop 140x12 (holy smoked quads)

Front Squat @5:1:1:1 / Lying Leg Curl @X:1:1:1 / SL Leg Press @1:1:3:1
175x6 @9 / 115x15 @8 / 140x12 @8 (4 sets)

Leg Press @1:1:1:1
490x60 @10 (30 wide stance + 30 close stance)

Horizontal Leg Press Machine @1:1:1:1 / Seated Leg Curl @1:3:1:1 + @1:1:1:1) / Single DB Iso Squat Hold
265x10 @8 / 110x15+5 @8 / 45x40 seconds

Smith Standing Calf Raise @1:5:1:1 / Standing Calf Weighted Stretch
315x6 @9 / 315x40 seconds @10 (4 sets)

Legs were smoked by this workout. Started off feeling pretty good on the V-Squat/Hack Squat combo, and the last triple drop set really hit the quads great. The 60 rep set on the leg press was a definite 10 as I was unsure I'd be able to push through the last 5-6 reps. Somehow I made it happen and still have enough in my quads/hams to hit them pretty good with the leg press/leg curl/squat hold. Went a bit heavy on the smith calves, and they too were screaming by the end of the workout.


2013/09/15, HIIT

5 sprints on the spin bike (30s all out against resistance/3:30 easy)

Legs didn't feel too sore today and I felt like doing some cardio. Thought I'd be completely out of shape, but the sprints felt good. Huge pump in the quads from these.



going back for that one, nice.

Now THAT'S a leg day...awesome training as usual.

[Vanguard1965]

Great leg session Adam and nice that after doing that you felt good for doing some HIIT. I love doing the bike for HIIT the pump is ridiculous!

[robertfah]

IMO it gets easier b/c you know what to expect, how to plan around things, etc. I think this has some kind of hormonal effect since you're not as stressed which allows the process to be more effective. Also, it's highly dependent on how you prepare for a diet/prep, basically reiterating what Paul/Layne/many others have been saying where you try to max out your metabolic capacity so when you introduce a deficit the body will respond better.

I think cutting often goes against my second statement. It would be better to have prolonged periods of caloric surplus (at least 6-8 months) followed by a 4-6 week burst of weight loss to keep things tight if needed.

Not sure if any of that makes sense ha

That's what I've heard mostly...is small, 4-6 week mini-cuts every 8-12 months......thanks for your input

[demonwareltd]

That's what I've heard mostly...is small, 4-6 week mini-cuts every 8-12 months......thanks for your input

I've been doing 6 week mini cuts every 6 months or so. Has really helped me keeping my weight from getting out of control. Especially helpful for those of us who aren't the most disciplined eaters in the offseason (like myself).

[adamjohn32]

2013/9/16, Chest/Back

HS Incline Press / HS Row
90psx10 @9 / 160psx10 @9
90psx10 @8.5 / 160psx10 @9
100psx10 @9 / 160psx10 @9 (2 sets)
100psx10 drop 80psx10 drop 70psx10 @9 / 160x10 drop 135x10 drop 110x10 @9

Incline Smith Bench / T-Bar Row @1:2:1:2 / WG Cable Pullover @1:1:3:2
155x12 @9 / 180x10 @9 / 55x15 @8 (5 sets)

Cable Decline Press @2:2:2:1 / Pull Ups (w/ grey band) @1:2:1:2 / Cable Fly @3:1:3:1
42.8x8 @9 / BWx12 @8-9 / 20x15 @9 (3 sets)

Rack Pull/Deadlift (alternate each set) / WG Dips + chains
365x6 @9 / +22lbs x12 @8
335x6 @9 / +33lbs x10 @8
385x6 @9 / +33lbs x8 @8
365x6 @9 / +33lbs x10 @8
385x6 @9 / +33lbs x8 @8

Great session this morning. Felt pretty well rested from watching football all day Sunday. 365x6 felt like a 9 mainly b/c rack pulls/DL's were the last thing done today. The rows, pull overs, and pull ups did a number on my back up until that point. Regardless, chest and back felt huge walking out of the gym.

Great leg session Adam and nice that after doing that you felt good for doing some HIIT. I love doing the bike for HIIT the pump is ridiculous!

HIIT on the spin bike is where it's at. Still trying to get access to the wingates at University of Tampa, those are the real deal from what I've been told.

That's what I've heard mostly...is small, 4-6 week mini-cuts every 8-12 months......thanks for your input

No problem Bob, itching to get on stage?

I've been doing 6 week mini cuts every 6 months or so. Has really helped me keeping my weight from getting out of control. Especially helpful for those of us who aren't the most disciplined eaters in the offseason (like myself).

Yeah, starting a little mini cut next week. Finally have my calories at a high enough point where I can introduce a deficit and not feel like I'm starving lol.

[robertfah]

No problem Bob, itching to get on stage?

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