adamjohn32's 2012 Contest Prep Journal

[jpfaherty]

DUDE, Those pics from your last prep... SICK!

Can't wait to see this time around! IN!

[adamjohn32]

PR Day big guy! I got my new camera too!

Yeah buddy, hopefully my work day won't drain me too much.

DUDE, Those pics from your last prep... SICK!

Can't wait to see this time around! IN!

Thanks JP, looking to smoke my conditioning from 2010, one day at a time though

[adamjohn32]

April 16, 2012

Training

Power Upper

working sets only

Decline Bench Press
285x3 (+2 spotted reps)
265x5

Bent Over Row (palms up)
245x5
265x5
225x10

Low Incline DB Press
90x8
95x6
80x9

Chin-Ups
40x6
35x5

Close Grip Bench Press
205x8
185x8

BB Curls
115x6
115x6

HS Shoulder Press (was spent by this point lol)
180x8
180x7
140x8

Weight

217.0 (not sure what's up with this)

Nutrition ( P / CHO / Fat / Fiber )

280.2 / 240.1 / 70.4 / 41.6

Notes

Decent night in the gym. Work has been pretty tough as of late (too much thinking/problem solving) and was a bit fatigued from it last night. Warming up I felt great, but once the working sets started I wasn't feeling it all that much. Still I managed a good workout, never tried more than 280 on decline bench before so getting 3 solid reps with 285 isn't all that bad, even thought the goal was 5.

Curious as to why my weight is going up, changes might be coming soon. Power legs up later tonight, gotta get my head right for some max effort squatting.

[Frankdaddy]

Don't fret over the jump, it's only Tuesday. Layne gets on to me because I don't want to weigh in and report it on Tuesday because I depresses me becaue I weigh 2lbs more everytime. Doing good on the lifts, and Paul better get some videos in this mug to start the first page off right with pics and videos On that note, it is about time for me to start putting out.........







videos that is













Lifting videos....

[adamjohn32]

Don't fret over the jump, it's only Tuesday. Layne gets on to me because I don't want to weigh in and report it on Tuesday because I depresses me becaue I weigh 2lbs more everytime. Doing good on the lifts, and Paul better get some videos in this mug to start the first page off right with pics and videos On that note, it is about time for me to start putting out.........







videos that is













Lifting videos....

lol, I'm not too stressed, following orders anyways so i'm just gonna do what i'm told

We did shoot some vids last night with Paul's new camera, not sure if he's gonna post them up or not. Real sh*t is going down tonight with the squats, not sure what I'm trying for, but besting my PR, which is 345x5, is the plan.

[fltallpaul]

lol, I'm not too stressed, following orders anyways so i'm just gonna do what i'm told

We did shoot some vids last night with Paul's new camera, not sure if he's gonna post them up or not. Real sh*t is going down tonight with the squats, not sure what I'm trying for, but besting my PR, which is 345x5, is the plan.

I think i will put together a highlight video from our two heavy days and then a highlight video from our hypertrophy days as well. Something along those lines. I am still trying to find a nice video editing software that is quick and stylish as well.

[adamjohn32]

April 17, 2012

Training

Power Lower

working sets only

Squats
355x4 PR
315x7

Deadlifts
425x3
405x5

Cybex Hack Squats
360x8
360x8
360x10

Cybex Rotary Calf Press super set with hack squats
315x8
315x8
315x12 drop 270x8 drop 225x8 drop 180x8

Weight

217.7 (weight is up, waist isn't, not worried yet)

Nutrition ( P / CHO / Fat / Fiber )

250.5 / 400.4 / 63.6 / 48.3

Notes

Great leg session. Might have had a 5th rep with 355, but I didn't feel like dropping a deuce in the squat rack. I didn't even try to push out of the hole on the last rep b/c it would have been a bad situation lol. Tried hitting a PR on deads but my hamstrings were fried and my grip a bit off on the 425 set. 405 felt light, but stopped at 5 b/c I wanted to be able to walk today.

Woke up a bit lighter today (day after a high day as well) so hopefully my weight is starting to stabilize. HIIT on tap later tonight, probably the elliptical as to take some stress off the legs.

[fltallpaul]

Thanks for zooming in on my full sized glutes!



did you say no homo?

[adamjohn32]

Thanks for zooming in on my full sized glutes!



did you say no homo?

gotta show off the money maker no?

and you know me, slight-homo

[adamjohn32]

April 18, 2012

Training

HIIT & Abs

5 30 seconds sprints on elliptical

Lying Leg Raise
15x12 (3 sets)

LifeFitness Ab Crunch Machine
125x12 (3 sets)

Weight

216.7

Nutrition ( P / CHO / Fat / Fiber )

280.3 / 240.0 / 70.2 / 43.6

Notes

Felt sore and tired yesterday from Tuesday's lifting, but pushed though and got a solid HIIT session in. Hypertrophy back, traps, and tri's later tonight.

[fltallpaul]

HIIT was so tough last night, my legs kept tightening up. It was a bit of hangover from the heavy lower body stuff but I powered through. It's amazing how much easier HIIT is when you I am fresh.

[adamjohn32]

HIIT was so tough last night, my legs kept tightening up. It was a bit of hangover from the heavy lower body stuff but I powered through. It's amazing how much easier HIIT is when you I am fresh.

there's obviously a bit of hangover left

really had to motivate myself last night to get the HIIT done, legs feel alot better today though.

[Frankdaddy]

I always mess my schedule up and end up doing HIIT after legs, usually the day before is my goal. Do you guys do HIIT together, burnin cals side by side? Lol

[adamjohn32]

I always mess my schedule up and end up doing HIIT after legs, usually the day before is my goal. Do you guys do HIIT together, burnin cals side by side? Lol

even better than side by side (very end of video lol)...


for real though, sometimes we do but I think Paul still does shorter sprints where I'm doing the 30 second stuff like you. We are hopefully gonna try some car pushes soon though.

[FrmrHoss]

I knew the shakeweight was the secret to your physique.

[Frankdaddy]

I enjoy doing the less frequent, but slightly longer sprints. I have yet to get my cardio increased in 18 weeks. Last prep I was around 14 sprints 2x a week + two low intensity sessions lol. I might try to use my shake weight for intervals..W/e works


BTW car pushes are dope, way more fun than anything I have tried.

[adamjohn32]

April 19, 2012

Training

Hypertrophy Back, Triceps, & Traps

working sets only

Bent Over Rows (palms up)
185x10 (4 sets)

Chin-Ups
BWx12
BWx10
BWx8
BWx7

Supported T-Bar Row (narrow grip)
90x12
115x11
100x12

Lat Pulldown Machine
175x12
190x12
205x12

Face Pulls
82.5x15
87.5x15

Decline Skull Crushers
90x12
90x12
100x10

HS Dip Machine
180x15
230x15
270x15

Cable Pressdowns
95x12
95x10 drop 65x10 drop 35x10

DB Shrugs super set with skull crushers & dip machine
85x15
95x15
105x15
115x15
125x10
125x10

Weight

218.4 (was a little stopped up Wed., 2lbs lighter today lol)

Nutrition ( P / CHO / Fat / Fiber )

280.1 / 239.8 / 70.4 / 50

Notes

Met up with Paul and we killed it. Back, tri's, and traps actually have some soreness today. I still need to concentrate on being more conservative on hypertrophy days as I don't want to burn myself out. I think one more week of training full tilt, then it will be time to deload a bit as my body is starting to feel a little run down.

Hyper legs up later, gonna be a good one.

I enjoy doing the less frequent, but slightly longer sprints. I have yet to get my cardio increased in 18 weeks. Last prep I was around 14 sprints 2x a week + two low intensity sessions lol. I might try to use my shake weight for intervals..W/e works


BTW car pushes are dope, way more fun than anything I have tried.

nice, always good to keep cardio to a minimum. I was doing two HIIT sessions and two 20 minutes MISS sessions for about a month before I starting my prep with Layne. He cut me down to only 2 HIIT sessions a week currently, however that might be changing.

I think we're gonna try out some car pushes this weekend, just need to find a good empty parking lot

[robertfah]

So here's where you've been hiding out....all along I'm thinking WTF, he hasn't posted in ages...what's his issue....then I see the "I've moved" thread.....

A little late but I'm here buddy..looking forward to watching your progress again this year! Solid pix too on the other page....you've made great improvements and they are sure to show on the stage thsi year.

[adamjohn32]

So here's where you've been hiding out....all along I'm thinking WTF, he hasn't posted in ages...what's his issue....then I see the "I've moved" thread.....

A little late but I'm here buddy..looking forward to watching your progress again this year! Solid pix too on the other page....you've made great improvements and they are sure to show on the stage thsi year.

Thanks Bob. I see you're running a bit of PHAT to give your knees some rest, hopefully we'll get the dynamic trio working out together again soon!

[adamjohn32]

April 20, 2012

Training

Hypertrophy Legs

working sets only

Squats
225x10 (4 sets)

SLDL/RDL hybrid
265x10 (3 sets)

StarTrac Hack Squats
360x10
280x10
400x10

Seated Calf Raise superset with hack squats
180x12 (4 sets)

Single Leg Press Machine
90x15
135x15
150x15

Assisted GHR superset with leg press
BWx8 (2 sets)

Standing Single Leg Curls superset Single Leg Extensions superset Standing Calf Raise
100x15 / 80x15 / 240x15 (3 sets)

Weight

216.3

Nutrition ( P / CHO / Fat / Fiber )

280.5 / 238.2 / 70.3 / 50

Notes

Great fast paced leg session. Hacks and GHR's were the tough ones this workout, but my strength/endurance seems to be getting better.

Progress pics (19 weeks out): http://photobucket.com/adamjohn32Updates042112

[Frankdaddy]

Looking good man, already as lean as I am and i've been cutting since January lol

[adamjohn32]

April 21, 2012

Training

Chest, Shoulders, Bicep Hypertrophy Legs

working sets only

Bench Press
185x10, 185x4... felt strain in chest, stopped lifting

Camber Bar Curls super set with bench press
90x10 (3 sets)

DB Arnold Shoulder Press
45x12
50x12
50x12

Single Arm DB Preacher Curl super set with shoulder press
30x12 (3 sets)

DB Side Lateral Raise
30x12 (3 sets)

DB Hammer Curls
40x12 (3 sets)

Front Raise
45x12 (2 sets)

Machine Side Lateral Raise
80x20
95x15

Weight

215.4

Nutrition ( P / CHO / Fat / Fiber )

248.9 / 401.9 / 65.4 / 58.9

Notes

Felt a pain in left pec during the 2nd set of benching, so I stopped training chest yesterday. I just seems like a pulled muscle so I'll lay off training it for a few days and see if it gets better. Rest of the workout was OK, but I was mentally checked out mainly b/c my head wasn't right after I hurt my chest. Hopefully this thing won't turn into anything other than a minor setback.

Looking good man, already as lean as I am and i've been cutting since January lol

I'm not so sure about that man, those new back shots you posted from yesterday are look thick, solid, tight

[adamjohn32]

April 22, 2012

Training

HIIT & Abs

5 30 second car pushes
10 minute walk for cooldown

Weight

215.7

Nutrition ( P / CHO / Fat / Fiber )

280.6 / 240.2 / 69.6 / 56.5

Notes

Car pushes went great. Got my heart rate going super fast, got my legs a decent pump, best form of HIIT yet.

Starting a new progression with PHAT this week with a few different movements. Probably won't train my chest tonight for the power upper portion but fit it in before HIIT on Wednesday in order to give my left pec a bit more time to feel better.

Also, will probably be getting some changes from Layne soon, since my weight is a little higher than what we want at this point.

[fltallpaul]

Good times with the car pushes, i see us upping the ante real soon!

[adamjohn32]

April 23, 2012

Training

Power Chest/Back, Hypertrophy Shoulders

working sets only

Incline Bench Press
135x5 (3 sets)

Flat DB Press
45x8
50x8
50x8

Chin-Ups
BWx5 (5 sets)

T-Bar Row Machine
115x8
135x8
135x8

Cybex Triceps Extension Machine
130x8
140x8

HS Preacher Curl
90x8 (2 sets)

DB Side Laterals superset with triceps
30x12 (4 sets)

Cybex Overhead Press
90x10 (3 sets)

Machine Side Laterals superset with overhead press
95x15 (2 sets)

Weight

215.6

Nutrition ( P / CHO / Fat / Fiber )

280.5 / 220.8 / 70.4 / 40.9

Notes

Since I strained my left pec slightly over the weekend, I took it as cue that it was time to give my body a bit of a rest. Starting a new progressive overload with some new power movements. I think we'll also switch up some things and move power shoulders to later in the week with some hypertrophy arms, leaving power lower, hypertrophy back/chest, and hypertrophy legs to round out the PHAT split.

Last night I was very careful with my chest movements and at first my pec was really tight but by the time I was finishing the flat DB's, it was feeling better. I just wanted to push some light weight and get some blood moving within the muscle to help with recovery. And the gym was so f'in packed last night that we resorted to using machines for our bi/tri power movements. Hopefully next week we'll be able to do some free weight stuff.

Also had some changes from Layne, new macros are 280p / 220c / 70f with 2 high days of 250p / 370c / 65f. Hopefully this will get the weight to start moving.

Good times with the car pushes, i see us upping the ante real soon!

I can see that becoming a regular Sunday event, many ways to make things very interdasting...

[Frankdaddy]

I hope the pec issue starts to resolve. I must have slept on my shoulder wrong last week, killed me for days to even raise it, and had to cancel my ME upper body session to see where I was going to be for my meet. All is good now and it must have been a really bad position I slept in, and now I am going into my full commando
















I mean, wait..nevermind lol

[adamjohn32]

April 24, 2012

Training

Power Lower

working sets only

Reverse V-Squat
270x5 (5 sets)

Deadlift
235x5 (5 sets)

Cybex Leg Press
540x8
630x8
630x8

Cybex Rotary Calf Press super set with leg press
270x10 (3 sets)

Seated Single Leg Calf Raise
115x8
125x8

Weight

215.3

Nutrition ( P / CHO / Fat / Fiber )

251.5 / 372.8 / 66.2 / 60.8

Notes

Quick but effective power leg session. Like the upper body stuff, re-starting the progressive overload for the power movements so Paul and I were able to keep the pace fast.

HIIT and abs later tonight. Weather has been pretty cool, might try some track sprints if its not too hot.

I hope the pec issue starts to resolve. I must have slept on my shoulder wrong last week, killed me for days to even raise it, and had to cancel my ME upper body session to see where I was going to be for my meet.

I hate when that happens. Sometimes I won't sleep well for a few days and I'll get so tired I just seem to pass out in the most awkward position, then I wake up either my back or shoulder is f'd up. This seems to happen more frequently once I passed into my 30's lol.

And thanks for the concern B, chest is feeling tons better today, should be able to do some normal hypertrophy work next time I train chest.

[chuckles_345]

Subbed! Your last contest pics look great and you look like you've made a good deal of progres since then. Looking foward to seeing the final product.

[adamjohn32]

April 25, 2012

Training

HIIT & Abs

5 30 second sprints on the recumbent bike
10 minute cooldown on elliptical

Hanging Leg Raise
+15x12
+15x10 drop BWx2
+15x10 drop BWx6

Nautilus Ab Crunch Machine
125x12
125x12
140x12

Weight

214.9 (starting to move again...)

Nutrition ( P / CHO / Fat / Fiber )

281.1 / 220.5 / 70.3 / 42.3

Notes

Nothing much to add, good HIIT & Abs session. Weight is finally starting to move a bit, down even more today. Back, tri's, traps up later tonight.

Subbed! Your last contest pics look great and you look like you've made a good deal of progres since then. Looking foward to seeing the final product.

Thanks Peter, you are definitely setting a standard for 2012, hope I'll be on your level soon.

[adamjohn32]

April 26

Training

Hypertrophy Back, Tri's, Traps

working sets only

Cybex Seated Row (close grip)
190x12 (4 sets)

Chin-Ups (not much rest between sets, hence the big drop in reps)
BWx10
BWx10
BWx9
BWx7
BWx6

HS Lat Pulldown Machine
175x12 (3 sets)

Face Pulls superset w/ Rope Lat Pulldown
80x12 / 50x12
95x12 / 65x12

HS Seated Dip
315x12 (3 sets)

Skull Crushers
80x12
80x12
80x12
80x9

Reverse Grip Pressdown
60x15
60x18 (failure)

DB Shrugs super set with tri movements
70x15
85x15
100x15
115x15
125x15

Weight

214.3

Nutrition ( P / CHO / Fat / Fiber )

281.2 / 220.7 / 70.3 / 54.2

Notes

Good early evening in the gym. Weights stayed pretty conservative, but the pace was very fast, basically rotated from lifting to spotting to lifting etc. for each movement. I love doing the chin-ups as I always feel it so much in my back. Really wish I would have made this movement more of a focus this offseason, but I'm glad I I've found a great movement that I really feel in my back. Everyone's different I guess, but I seem to feel these to most out of I think any back movement currently.