~Exceed Expectaions~ J Bo's AAEFX/3DMJ Style Offseason Mission

[J_Bo]

Hope Britt is feeling better and been thinking of you both!

...and I gotta say, Im pretty excited to see how Sheiko goes for you!

Unfortunately she had to go to the ER again last night because she was getting dehydrated and jaundice. That is usually indicative of a stone obstructing a bile duct from what we've been told... which isn't good. But the ER doc said he thought they could nurse her through one more day until her scheduled surgery, so theat they didn't have to call in an emergency surgery. Thank you for the thoughts, big guy.

Best wishes from this part of the world to you and your family J! She will pull through fine.

Thanks DC. Can't hurt to have good thoughts coming from around the world



SO tomorrow is the big day as in the start of Sheiko, and (more importantly) Britt's Surgery. Her surgery is at 11, so I'm going to go in early to get the first Sheiko workout done...and hopefully calm my nerves a bit at the same time, then it's off to the hospital.

[J_Bo]

So I'm sitting in the hospital as Britt is in surgery. She had her gallbladder out yesterday, but it turned out her common bile duct was completely obstructed with stones (which can be life threatening when untreated), so she had to go in a an ambulance to Madison, WI this morning. Due to the incredible swelling in her gallbladder duct, the doctor wasn't sure his clamps would hold during this procedure, so he put a drain in, just in case something went wrong she wouldn't become toxic with bile. Well it was a good thing, because she began leaking bile right away, even before the second procedure. So now they have to go in with an endoscope and perform a sphincterotomy, remove the stones that are obstructing the bile duct, and because of the leaking, put in a stint to redirect the bile back down to the intestine. Her bilirubin has been extremely elevated(which is how they test for jaundice), but she wasn't really all that yellow. If she hadn't made a point of saying she thought her eyes were yellow they wouldn't have even tested it pre op, and wouldn't have found the obstruction because she wasn't showing the signs she should have been. So we're lucky that she noticed that and was insistent about it. She's been in misery since the surgery because the drain is sticking out of her stomach, and although the bad gallbladder was removed, the bile duct is still completely blocked. So the pain from before the surgery is still there to go along with the pain caused by the surgery. After this procedure with the stint, the tube should come out, and the obstruction should be gone, so hopefully she feels much much better after today.

The baby, unfortunately, has been anesthetized twice now, and has been on narcotic pain killers for the last day, and has been exposed to direct radiation twice during x-rays to find the obstructions. These are all obviously WAY less than ideal situations, but there's no way around it right now. This surgery does carry a risk for causing pre term labor, so she will be monitored closely, and if that happens, hopefully they'll be able to stop it with a drip. If they can't, then we'll have a 1 pound baby on our hands, which is also less than ideal, so I'm praying that doesn't happen.

[ErickStevens]

I hope everything goes well Jason! I was a couple months premature and and weighed around ~2lbs but I turned out okay.

[tonsti]

Never posted in here bro but after reading what your going through I feel the need to send positive vibes your way man.Being the father of 2 young sons I cant imagine everything going through your mind during this time.I wish you and your entire family the absolute best!!!Hang in there

Tony
P.S Your one strong ass mofo!!

[J_Bo]

I hope everything goes well Jason! I was a couple months premature and and weighed around ~2lbs but I turned out okay.

Thanks Eric! I read this yesterday and it was actually very reassuring.

Never posted in here bro but after reading what your going through I feel the need to send positive vibes your way man.Being the father of 2 young sons I cant imagine everything going through your mind during this time.I wish you and your entire family the absolute best!!!Hang in there

Tony
P.S Your one strong ass mofo!!

Thanks Tony. I appreciate all the positive thoughts.

Thanks for coming out from hiding, too


So Britt's procedure went well, and the doctor was actually able to get the job done 1/3000 the amount of radiation/x-ray normally used, so that was extremely comforting. After the procedure, Britt was able to make it through the night with only Tylenol, so no narcotic pain killer needed. So all in all, things went as well as they could have, all things considered. She stayed the night for monitoring, etc. and we got to bring her home today. She still feels pretty beat up and has a tube sticking out of her stomach, but is overall doing great. Clearing the bile duct has made it so she can eat again, which is awesome.

Thank you to everyone for your words, encouragement, thoughts, viobes and prayers.



I still DID start Sheiko on Monday. Since she was going in for surgery, I had to go in real early, which made it feel pretty tough (especially since I didn't sleep well the night before). I also ended up running out of time, so I was only able to get through the main part, but at least I got the meat and potatoes of it.


7.11.11

Sheiko 29 Workout 1

Bench Press (pause on each rep)
185 x 5
220 x 4
255 x 3
255 x 3
290 x 3
290 x 3
290 x 3
290 x 3
290 x 3


Squats
275 x 5
330 x 4
385 x 3
385 x 3
435 x 3
435 x 3
435 x 3
435 x 3
435 x 3
435 x 3

Bench Press
200 x 5
235 x 4
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Incline DB Fly
1 x 10

Side Lateral Raise
1 x 10

------------------------------------------------------------------------

Wow. That was way tougher than I thought it looked on paper. As I said, I didn't do much except the mains stuff cuz I had to run, but I felt sore and beat down from this. Definite change of pace for me! Definitely got me excited for this!

[J_Bo]

Sheiko 29 Workout 2
*Modified*

Deadlift to Knees Pause at Top
320 x 3
380 x 3
445 x 3
445 x 3
475 x 3
475 x 3
475 x 3
475 x 3

Incline DB Press (slow w/ pause @ bottom)
105's x 8
130's x 5
105's x 7

Occluded Triceps Extensions
4 sets

Rack Deadlifts (from below knees)
350 x 4
425 x 4
475 x 4
475 x 4
540 x 3
540 x 3
540 x 3
540 x 3

Occluded Hamstring Curls
4 sets

Pull ups
4 x 6-10

Occluded BB Curls
4 sets

Occluded Leg Extensions
4 sets
-------------------------------------------------------

So I've decided I want to do either pull ups or BB rows each of my working days, since there is no real direct lat work in the program, and I want to make sure to maintain.

And I may be wrong, but I feel that adding in the occlusion will be a good way to get in extra arm work, without causing enough fatigue to affect strength gains. I like how the studies show gains in both strength and hypertrophy, while the actual workload is pretty minimal. I feel like it will be a good way to stay somewhat focused on bodybuilding while making this strength run.

[ehlisl]

Doin some WORK and great couple of workout J! If I were you I would want to go with the pullups other than BB rows....because your going to be pretty FRIED from all the deads

Hope Britt and Jet are doing well!!

[J_Bo]

Doin some WORK and great couple of workout J! If I were you I would want to go with the pullups other than BB rows....because your going to be pretty FRIED from all the deads

Hope Britt and Jet are doing well!!

Thanks Big LUKE. These workouts are tougher than they look on paper. Considering the percentages it doesn't seem as if it would be that tough, but you start compounding these workouts on top of one another and it gets to be pretty killer.

They are doing well thanks. Britt just had the drainage tube removed from her stomach, so now she can heal up and get better.

[J_Bo]

Sheiko 29 Workout 3


Bench Press
185 x 5
225 x 5
255 x 4
275 x 3 (2 sets)
295 x 2 (2 sets)
275 x 3 (2 sets)
255 x 4
225 x 6
185 x 8

Incline DB Flies
4 sets

Side Lateral Raises
4 sets

Squats
275 x 5
325 x 5
385 x 3 (2 sets)
410 x 3 (6 sets)

BB Rows
3 sets

Occluded Biceps Curls
4 sets

Occluded Leg Extensions
5 sets

Triceps Pressdowns
3 x 10-15

Standing Single Leg Curls
3 sets

[J_Bo]

Sheiko 29 Workout 4

Squats
275 x 5
330 x 4
385 x 3 (2 sets)
440 x 2 (5 sets)

Bench Press
185 x 5
225 x 4
260 x 2 (2 sets)
295 x 3 (5 sets)

Incline DB Flies
3 x 10 @ 75's

Occluded Triceps
4 sets

Side Lateral Raises
4 sets

Front Squats
245 x 2 (3 sets)
300 x 2 (3 sets)
330 x 2 (4 sets)

UH Grip Pulldowns
4 sets

[JimmyChitwood]

Haven't been in here in some time. Wow - that surgery sounded a bit nerve racking. So glad to hear that momma and baby are ok. But I'm curious....did you ever blow on that tube to see if she would inflate more? Too bad it's out already.

Nice workouts in here. Probably should start putting in some effort though. Maybe more weight?

[AustrianOakJr]

Sounds like you are having a tough time, Jason. Sorry to hear, but I am very glad things are looking up at this point. Ill say a prayer for your family. Keep us updated.

On the other hand, good to see you are still cracking away in the gym. Thats good therapy right there.

[tdinh]

My thoughts and prayers are still with you and your fam brutha!

Thanks Eric! I read this yesterday and it was actually very reassuring.



Thanks Tony. I appreciate all the positive thoughts.

Thanks for coming out from hiding, too


So Britt's procedure went well, and the doctor was actually able to get the job done 1/3000 the amount of radiation/x-ray normally used, so that was extremely comforting. After the procedure, Britt was able to make it through the night with only Tylenol, so no narcotic pain killer needed. So all in all, things went as well as they could have, all things considered. She stayed the night for monitoring, etc. and we got to bring her home today. She still feels pretty beat up and has a tube sticking out of her stomach, but is overall doing great. Clearing the bile duct has made it so she can eat again, which is awesome.

Thank you to everyone for your words, encouragement, thoughts, viobes and prayers.



I still DID start Sheiko on Monday. Since she was going in for surgery, I had to go in real early, which made it feel pretty tough (especially since I didn't sleep well the night before). I also ended up running out of time, so I was only able to get through the main part, but at least I got the meat and potatoes of it.


7.11.11

Sheiko 29 Workout 1

Bench Press (pause on each rep)
185 x 5
220 x 4
255 x 3
255 x 3
290 x 3
290 x 3
290 x 3
290 x 3
290 x 3


Squats
275 x 5
330 x 4
385 x 3
385 x 3
435 x 3
435 x 3
435 x 3
435 x 3
435 x 3
435 x 3

Bench Press
200 x 5
235 x 4
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Incline DB Fly
1 x 10

Side Lateral Raise
1 x 10

------------------------------------------------------------------------

Wow. That was way tougher than I thought it looked on paper. As I said, I didn't do much except the mains stuff cuz I had to run, but I felt sore and beat down from this. Definite change of pace for me! Definitely got me excited for this!

[J_Bo]

Haven't been in here in some time. Wow - that surgery sounded a bit nerve racking. So glad to hear that momma and baby are ok. But I'm curious....did you ever blow on that tube to see if she would inflate more? Too bad it's out already.

Nice workouts in here. Probably should start putting in some effort though. Maybe more weight?

Thanks Stud.

What manner of question are these?

1) Of course I blew on the tube. What kind of guy do you thinkI am!?
2) Of course I've considered adding weight to the bar. I'm just worried about getting too bulky. I'm going for that toned look.

Sounds like you are having a tough time, Jason. Sorry to hear, but I am very glad things are looking up at this point. Ill say a prayer for your family. Keep us updated.

On the other hand, good to see you are still cracking away in the gym. Thats good therapy right there.

I appreciate the prayer Sean. Everything seems to be going good. My biggest concern is just that I hope none of this affected the baby's development in any way.

Definitely was good to keep at it. It was the only time that I wasn't stressing over stuff. At the same time this was going on with us, one of my friends had a suicidal standoff with the police in the parking lot of the gas station where I work, with a gun to his chin. That incident has had me stressed, too, because I've been worried for him, and then since it happened where I work, it was all I heard about from customers. They all say bad things about a person they don't even know... so because of that work really sucked, too. So definitely good to have the gym to go.

My thoughts and prayers are still with you and your fam brutha!

Thanks, Ty. I really appreciate it.

Your new offseason pics look sick, man!

[J_Bo]

Sheiko 29 Workout 5

Dead Lift to Knees
pause and hold for a second or 2 at the knees, then lower back down.
320 x 3
385 x 3
445 x 3
445 x 3
480 x 2
480 x 2
480 x 2
480 x 2

Bench Press
185 x 6
225 x 6
225 x 6
245 x 6
245 x 6
245 x 6
245 x 6

Incline DB Flyes
75's x 10 (3 sets)

Rack Deads
pins set as low as the go
350 x 4
415 x 4
480 x 4
480 x 4
510 x 4
510 x 4
510 x 4
510 x 4

Smith BB Rows
3 sets

DB Shrugs
140's x 30 (2 sets)

Occluded Hamstrings
4 sets
--------------------------------------------------------------------------

I have to say... I think these Deads to the knees w/ a pause are more difficult that full deadlifts. Definitely feel the lower back working. Hopefully it continues to get stronger to help me get these lifts up. We've been keeping these workouts fast paced, with very little rest between sets. It's been tough, but I think my body will adapt to this style of training soon, then it should start getting easier, and I should start feeling stronger!

[ErickStevens]

I'm starting #29 next week. Two things:

1. Correct me if I'm wrong but on the "Deadlift to Knees" don't you deadlift to knee level, pause, then finish the lift? I believe I saw this misconception cleared up some place before so I wanted to double check.

2. Are you going to include a "bodybuilding" day where you do stuff like rows/curls/calf raises etc, or are you going to be sprinkling it throughout the regular workouts?

Thanks Jason!

[Quelly]

I'm starting #29 next week. Two things:

1. Correct me if I'm wrong but on the "Deadlift to Knees" don't you deadlift to knee level, pause, then finish the lift? I believe I saw this misconception cleared up some place before so I wanted to double check.

2. Are you going to include a "bodybuilding" day where you do stuff like rows/curls/calf raises etc, or are you going to be sprinkling it throughout the regular workouts?

Thanks Jason!

1: correct

[J_Bo]

I'm starting #29 next week. Two things:

1. Correct me if I'm wrong but on the "Deadlift to Knees" don't you deadlift to knee level, pause, then finish the lift? I believe I saw this misconception cleared up some place before so I wanted to double check.

2. Are you going to include a "bodybuilding" day where you do stuff like rows/curls/calf raises etc, or are you going to be sprinkling it throughout the regular workouts?

Thanks Jason!

1: correct

I always noticed that was how you did them Eric, but I never saw that part that it was how they were intended to be done. I thought maybe that was you personalizing.

As far as the bodybuilding stuff, I've been working in in low doses. I've been hitting one lat exercise per workout. I add in occluded leg curls and extensions a couple times a week. I've been doing Lateral raises 2 times a week. For biceps I've been trying to work in one occlusion exercise per workout. Sometimes I run out of time, though, then I just do biceps and calves on off days, along with foam rolling. I try to get everything in in the 3 days, though, to get as many complete recovery days as possible.

[tdinh]

No prob man, I am still lifting your fam up too. Thanks alot...I have had a good offseason, but I still have work to do..., good thing I have another year left before I have to compete.

Thanks Stud.

What manner of question are these?

1) Of course I blew on the tube. What kind of guy do you thinkI am!?
2) Of course I've considered adding weight to the bar. I'm just worried about getting too bulky. I'm going for that toned look.



I appreciate the prayer Sean. Everything seems to be going good. My biggest concern is just that I hope none of this affected the baby's development in any way.

Definitely was good to keep at it. It was the only time that I wasn't stressing over stuff. At the same time this was going on with us, one of my friends had a suicidal standoff with the police in the parking lot of the gas station where I work, with a gun to his chin. That incident has had me stressed, too, because I've been worried for him, and then since it happened where I work, it was all I heard about from customers. They all say bad things about a person they don't even know... so because of that work really sucked, too. So definitely good to have the gym to go.



Thanks, Ty. I really appreciate it.

Your new offseason pics look sick, man!

[RichKnapp]

^5 J. I'm still lerking.

[J_Bo]

Forgive me, I missed posting a couple workouts. Sheiko has been amazing. These workouts are killer, and believe it or not, I can actually see noticeable physical gains in my physique.

7.27.11


3" Deficit Deadlifts
320 x 3
385 x 3
415 x 3
415 x 3
EASY! Did the pause at knees, then finish just to make it feel like a bit of a challenge. Leg strenf is def. my strong point for deads, helps me get it started.


Bench Press w/ pause @ chest
185 x 5
225 x 4
260 x 3
260 x 3
295 x 2
295 x 2
295 x 2
310 x 2
310 x 2
295 x 3
295 x 3

Rack Deads from lowest pins
385 x 4
445 x 4
445 x 4
510 x 3
510 x 3
575 x 2
575 x 2
575 x 2
Hard. For some reason rack pulls are just as hard, for me, as a full dead... if not more so. On a full dead, I at least have momentum going when I hit that point. Def. something that will help me out.

Incline DB Flyes ss w/ BB Rows
75's x 10/225 x 10
85's x 10/275 x 10
100's x 7/315 x 10

Occluded Hamstring Curls
4 sets

Hammer Curls
3 sets
------------------------------------------------------------

Great workout! I'm really starting to adapt to this style of training and it's really starting to click! 'Bout time to start the gain train

[ErickStevens]

Sheiko: It hurts so good!

[J_Bo]

Sheiko: It hurts so good!

So True! A couple of the workouts have been real tough, but when you finish that last set of sqauts....feelsgoodman

[ehlisl]

So True! A couple of the workouts have been real tough, but when you finish that last set of sqauts....feelsgoodman

Just checking up on you Jason!! How's things rolling??

[J_Bo]

Just checking up on you Jason!! How's things rolling??

Hey Buddy!

Workouts have been going good and getting easier. THE biggest thing I've noticed is my squat form has improved a ton. I feel like I can keep a better arch in my back with heavier weights and hit just awesome, super deep reps. The only reason I haven't really been logging is it just doesn't seem too exicting to post pre determined numbers... especially when those numbers aren't all that exciting. But the workout have still been good.

HOWEVER... as things progress toward my student teaching experience,I have come to realize I won't be able to continue with this program. The workouts are simply too long. With me teaching full time for no pay (actually paying in) and the baby coming, I will be the sole provider for a couple months, so I have to work a lot on top of working full time as a student teacher. Plus an opportunity came up for me to coach the Freshman Volleyball team. It's not exactly my strong suit, but I feel like I can learn and do a good job. Plus showing willingness to go out of my comfort zone to help out should give a boost to my resume'. The position also pays (very little), but I felt it was an opportunity I shouldn't pass up... So basically I'll be teaching full time, planning my lessons outside of school, working a bunch of hours, coaching volleyball, and having a kid while all this is going on.... SOOOOO I have to find a way to start training in 30-45 minutes per day because that's realistically as much as I'll be able to do. Plus Britt would probably like a little of my time.

[J_Bo]

SO as I said before, I had to end my Sheiko run

Time will simply not allow for the volume AND to be able to add in enough bodybuilding fluff to maintain mass.

SO... here's the plan for while my schedule is crazy for the next 20 weeks or so:

Mon-Chest/Back
Tue-Shoulders/Arms
Wed-Legs
Thu-Upper Body
Fri- Legs

So I won't be able to do a whole ton of volume, so frequency will be a bit higher I might even change it to upper, lower, upper, lower, upper with the subsequent weeks being lower, upper, lower, etc...

So maybe a couple high intensity sets per bodypart is all I'll have time for, but increased frequency should help make my time more effective.

That's where I'm at for now. I have a volleyball coaching clinic all day tomorrow, then next week practice starts.

[RichKnapp]

^5 on putting together a plan and working around daily life.

[ehlisl]

Im pretty much on the same boat as you J! One reason my workouts are like they are and last less than 1 hour. Gains will be still made, no doubt Best of luck with Vollyball Coach Bosak!!!

[J_Bo]

Yo Yo Yo

Just checking in with everyone who has been following along this offseason.

With coaching and working, I've had very little time to post BUT workouts have not been suffering! They've been shorter, but still intense. Just coaching a few hours a day, I've been burning through some extra Kcals. Macros have stayed relatively consistent, so with the added output I've actually dropped around 5 lbs, but strength has stayed pretty good. I'm liking the changes I'm seeing. I'm sitting at 225 with full out separation in my quads and veins are starting to poke through pretty good. Abs are finally coming out. At 5'10, I'm happy with having abs @ 225 any day. I'm gonna keep up clean eating until I get to about 215. That's the point for me where I'd really have to get into prep mode to be able to push it much further. I had my macros set, got a feel for them, and then have been winging it since. So I'm sure there's a decent amount of variance, but I think I can use this method to get down to 215. Once I'm down there, I'm gonna up carbs a bit and maybe (subsequently) some fat and slowly bring it back up to 225, where I'm at now and hopefully look pretty tight at this weight.

Life is good right now. I'm loving coaching, even though it presents it's challeneges. I am super excited to start teaching on sep 6th. I have already planned out 6 weeks worth of units and made up all the material (tests, study guides, lesson plan, etc.. ) Britt and baby Jet are doing well, which is a blessing after the surgeries and all. I'm about to get a promotion at work which will help alleviate a bit of the monetary stress that comes with all this stuff going on at once. AND bodybuilding stuff in staying on track.. couldn't ask for more!

[ErickStevens]

Abs at 225? I'd be happy to have abs at 195. lol