John's Workout Log

**JohnButz** · 11-16-2011, 10:33 AM

Hello! I have maintained a log in the over 35 and supp sections for quite some time and thought I would get one up here too.

Other logs:

O-35
http://forum.bodybuilding.com/showth...hp?t=125965833

Supp Section
http://forum.bodybuilding.com/showth...hp?t=137309343

Some recent progress pics

Trying to improve the lower body, overall back, and add a bit of muscle.

**JohnButz** · 11-16-2011, 10:53 AM

Couple of recent vids of some BW work.

I recently hit a PR of 26 BW pull-ups, hopefully I can get a vid up soon.

**Pokarface** · 11-16-2011, 09:01 PM

Thanks! I told everyone they needed to lose a significant amount of weight to look sharp. Now you're also here to prove it!! Only 145 lbs!!

**JohnButz** · 11-16-2011, 09:14 PM

Originally Posted by Pokarface

Thanks! I told everyone they needed to lose a significant amount of weight to look sharp. Now you're also here to prove it!! Only 145 lbs!!

Thanks Man! Yeah, it seems to get lean/cut I had to drop down lower than I have been for a while.

**JohnButz** · 11-17-2011, 10:24 AM

Warm-up-- Jog 4 minutes

Sprint 20 sec
Jog 40 sec

Repeat above 8 times--sprints ranging from about 100%-85%

**JohnButz** · 11-18-2011, 10:37 AM

Press
45x20
65x8
95x8
115x6
95x16

WG Pull-ups
BWx10
BW+10x10
BW+20x10
BW+30x10
BWx15

Dips
BWx12
BW+25x12
BW+45x12
BW+65x12
BWx24

Cable X-overs
40x20
40x20

Neutral-Grip Chin-ups
BWx16
BWx15

**JohnButz** · 11-19-2011, 11:42 AM

Toe Presses
90x20
140x20
160x20
160x20

Hacks
Mx20
Mx20 super slow

Leg Curls
40x12
50x8
50x8 drop 30x50

Rack Pulls
135x8
225x8
245x8
135x40

Farmer's Walks
Big Boy Handles
80'sx 40 sec
80'sx 30 sec
80'sx 30 sec

**JohnButz** · 11-21-2011, 10:56 AM

Dips
BWx20
BW+25x8
BW+45x8
BW+90x3
BW+105x9
BW+105x7
BWx27

T-Row
45x12
65x10
80x10
45x25

Side Laterals
15'sx15
15'sx15

NG Chins
BWx20
BWx15

JM Press
25'sx20
25'sx20

**Necrocanis** · 11-21-2011, 12:40 PM

looking good in here john! Got my support. Started up a thread of my own recently also. Looking to get mean, lean, and strong as an ox! Finally have time to workout again! Keep up the good work buddy.

**JohnButz** · 11-21-2011, 09:16 PM

Originally Posted by Necrocanis

looking good in here john! Got my support. Started up a thread of my own recently also. Looking to get mean, lean, and strong as an ox! Finally have time to workout again! Keep up the good work buddy.

Thanks man! Great to see you in here!

**Necrocanis** · 11-22-2011, 10:11 AM

Hope you're doing work today! I've already hit the gym and went home lol. Good news is my gym will be open on thanks giving so I can go bust out a shoulder workout early before they close.

**JohnButz** · 11-22-2011, 10:45 AM

Sprint Intervals
40 sec run
20 sec sprint

16 rotations for 16 minutes.

**JohnButz** · 11-23-2011, 11:17 AM

Squat
45x12
95x10
135x10
145x10
45x25

L.Press
110x20
110x20

L.Curls
40x12
50x12
50x12

C.Raises
45x10
70x10
70x10

Arm's Superset

9 supersets nonstop

5' Olympic Bar curl/ 25# Extensions 12 reps each.

**JohnButz** · 11-24-2011, 01:27 PM

Running 2 miles (15:12)

**JohnButz** · 11-25-2011, 11:18 AM

Press
45x20
65x8
95x8
115x7
65x18

WG Pull-ups
BWx10
BW+20x10
BW+35x10
BW+40x7
BWX17

Dips
BWx12
BW+25x12
BW+75x12
BW+80x8
BWx22

Cable X-overs
40x20
40x20

NG Chins
BWx18
BWx15

**JohnButz** · 11-26-2011, 10:22 AM

Rack Pulls
135x8
225x8
275x8
135x40

Trap Bar D. Lift
160x15
160x15
160x15

One Leg L. Press
Mx30
Mx30

L. Curls
50x12
50x12
50x12

F. Walks
80'sx3
80'sx3
80'sx3
80'sx2

**JohnButz** · 11-28-2011, 11:11 AM

Dips
BWx20
BW+25x8
BW+45x8
BW+90x3
BW+105x9
BW+105x7
BWx27

T-Row
45x12
65x10
90x10
45x28

Side Laterals
15'sx15
20'sx10

NG Chins
BWx21
BWx15

JM Press
30'sx20
30'sx20

Supps

2 Orange Triad Tablets
2 Orange Oxi-mega Caps

2 Scoops Juggernaut
2 scoops Muscle Milk

2 Orange Triad Tablets
2 Orange Oxi-mega Caps
1 heaping scoop of Cyclo-REM

**JohnButz** · 11-29-2011, 10:37 AM

Yesterday we got in 2 new conveyor ovens for the restaurant, so I got an extra lifting session in.

1 weiged 810# and the other 880#'s.

Today
Sprint Intervals
40 sec run
20 sec sprint

16 rotations for 16 minutes.

**JohnButz** · 11-30-2011, 08:02 PM

Squat
45x20
95x10
135x10
155x10
135x12

L.Press
140x20
140x20

L.Curls
50x20
60x6
60x6

C. Press
90x30

Arm's Superset

5' Olympic Bar
25# Overhead Ext

12 reps non-stop for 10 sets

**JohnButz** · 12-01-2011, 11:12 AM

Running 2 miles (15:22)

**JohnButz** · 12-02-2011, 11:31 AM

Press
45x20
65x8
95x8
115x6
95x10

WG Pull-ups
BWx10
BW+25x10
BW+40x7
BW+40x7
BWx18

Dips
BWx12
BW+25x12
BW+80x10
BW+80x10
BWx22

X-overs
light sets/high rep blood-flushing

NG Pull-ups
BWx18
BWx15

**JohnButz** · 12-05-2011, 11:24 AM

Dips
Warmup then
BW+100x 11 sets of 3 (33 reps)

Alt with

T-Row
Warmup then
100x 11 sets of 3 (33 reps)

20 minutes EDT style.

Press
115x 3 sets of 3, 7 sets of 2 (23 reps)

Alt with

Chin-ups
BW+35 10 sets of 3 ( 30 reps)

15 minutes EDT style

Dips
BW+ 100x3
BW+100x3
BW+100x3
BW+100x3

Alt with

Pull-ups
BW+45x3
BW+45x3
BW+45x3
BW+45x3

About 1 min rest between sets.

**JohnButz** · 12-05-2011, 11:54 AM

**JohnButz** · 12-06-2011, 11:31 AM

Squats
135x 15 sets of 3 (45 reps)

Alt with

SLDL's
135x 15 sets of 3 (45 reps)

20 min EDT style

D. Swings
25x 11 sets of 10 (110 reps)

10 min EDT style

Farmer's Walks
90's x3 trips
90's x3 trips
90's x3 trips

Lower back was really feeling it here. Left the gym and hit the track

Running 2 miles (15:57)---fatigue was really setting in.

**JohnButz** · 12-07-2011, 10:51 AM

I have been kicking around an idea to experiment with higher frequency in a progressive manner. For a while I have been hitting body parts 2, sometimes 3 times a week and have seen some good results even with a crazy work/life schedule.
I decided to increase the frequency of Pull-ups and Dips. I think the important thing is to increase the frequency slowly and progressively and not hit positive failure.

Dips
BWx10
BW+75x10
BW+75x10
BW+75x10

Alt with

WG Pull-ups
BWx10
BW+25x10
BW+25x10
BW+25x10

Only took about 20 minutes or so, just a light pump throughout the upper body.

**TheMatzah** · 12-07-2011, 11:01 AM

JB! Didn't know you had this going on bro, lookin' ripped diesel to the nth degree!

in.

**JohnButz** · 12-07-2011, 11:03 AM

Originally Posted by TheMatzah

JB! Didn't know you had this going on bro, lookin' ripped diesel to the nth degree!

in.

Thanks Man! Great to have you here!

**TheMatzah** · 12-07-2011, 11:08 AM

Originally Posted by JohnButz

Thanks Man! Great to have you here!

No doubt - in for da edumaction

You need to change your name to FatherTime cuz you never age.

How's your daily food intake looking nowadays? Cals and types of food, etc..very curious

**JohnButz** · 12-07-2011, 11:48 AM

Originally Posted by TheMatzah

No doubt - in for da edumaction

You need to change your name to FatherTime cuz you never age.

How's your daily food intake looking nowadays? Cals and types of food, etc..very curious

Thank you for the kindness!

Generally I have anywhere fro 1900-2400 calories per day, spread out over 4 meals. Usually the same menu daily.

1. 3 whole eggs, 1 piece of ff cheese scrambled. I piece of wheat toast with peanut butter. 1 huge coffee, sugar free creamer.

2. 2 scoops of muscle milk, or Infinite Labs whey and 1 cup of almond milk.

3. 2 5 oz baked haddock, ketchup.

4. Baked chicken salad, topped with baked french fries, croutons, and french dressing.

I eat this every day. And anywhere from 7 to sometimes as much as 17 days or so I have a cheat meal that is extreme in calories and fun!

**TheMatzah** · 12-07-2011, 12:08 PM

Interesting! So you keep your cals relatively low, is this year round?

cheat meals ftw

Thread: John's Workout Log

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John's Workout Log

A Couple Vids

11.17.2011 Sprint Intervals

11.18.2011 Upper Body

11.19.2011 Lower Body

11.21.2011 Upper Body

11.22.2011 Sprint Intervals

11.23.2011 Lower Body/ Light Arms

11.24.2011 Runing

11.25.2011 Upper Body

11.26.2011 Lower Body/Grip

11.28.2011 Upper Body

11.29.2011 Sprint Intervals

11.30.2011 Lower Body/Light Arms

12.01.2011 Running

12.02.2011 Upper Body

12.05.2011 Upper Body Emphasis

12.06.2011 Lower Body Emphasis & Running

12.07.2011 Frequency Experimentation

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