adamjohn32's 2012 Contest Prep Journal

[adamjohn32]

Yeah, I've actually got a pretty nice trap scrape and it bruised up my right bicep nicely, until I got the "fit" down pat.

Yeah, my vest fits pretty snug, it's the weight bearing down on the traps. I thought my traps would be sore, but they've had no issues.

Dude...do you have abs? When did this happen lol?

It's all smoke and mirrors

[mattjansen]

Extremely late but looking forward to following from here on out!

[adamjohn32]

May 8, 2012

Training

Power Lower

working sets only

Reverse V-Squat
410x5 (3 sets)
360x15

Deadlifts
355x5 (3 sets)
315x12

Cybex Leg Press
630x8
630x8
680x8

Cybex Rotary Calf Press super set with leg press
225x10
270x10
270x10

Leg Extensions
210x15
230x15

Standing Calf Raise super set with leg extensions
300x10
300x10

Weight

212.5

Nutrition ( P / CHO / Fat / Fiber )

250.2 / 370.5 / 65.2 / 58.2

Notes

Great leg session last night. Pushed it a bit more than I normally would since I'm not sure if I'll even be able to train legs later this week since I'll be in CA for my little brothers wedding. Also woke up to a nice new low yesterday in weight, so there will be no changes at the moment.

Since the rest of my week will be pretty hectic starting tomorrow, I'm gonna hit some back/tri's followed by a HIIT session later today. Hopefully I'll be able to find some time to get a training session or two in over the next few days, at the least I'll try to make use of some hills in San Francisco for some HIIT

Extremely late but looking forward to following from here on out!

Thanks for following Matt, your conditioning last year was amazing. Hope to get on that level in a few months.

[Crazyups]

Man, your weight is dropping nicely...looks like your right on point!!

[adamjohn32]

May 19-14, 2012

My little brother had his wedding out in Sonoma, CA so I was out there an in San Francisco for the last few days from May 10-14. The Wednesday before leaving I managed to get in some back/triceps and a HIIT session.

Sonoma is an awesome place with some great wine. I didn't indulge myself too much, but I had my share of fun while celebrating with my family and brothers friends. Would have definitely been 10lbs heavier if I didn't have a show in ~15 weeks lol. Still, I was able to enjoy myself and make some memories with my brother and some other family I don't get to see so often, and that's all that matters in the end. Wasn't much in terms of exercise equipment at the place we were staying so I couldn't really lift, but got in a nice HIIT session the morning before the wedding.

For the last few days of the trip, my wife and I were in downtown San Francisco. Walked a ton, went over the Alcatraz/Angle Island, and biked across the golden gate bridge (about a 12 mile ride, up and down some crazy hills). The hotel downtown had a decent gym so I hit up a chest/bi/leg session.

Was able to train power upper late last night after my flight, didn't push the weights too much, basically did the same workout as last week.

Woke up today at 213.3, so there is a little bit of gain, but I think that might be related to having a diet mostly of beef and/or turkey jerky the last few days since I was always on the go. Jerky has some great macro's, but tons of sodium, like 700 mg per serving. I think I was having close to 9-12 servings a day to meet my protein needs lol. I think I look as lean, or leaner, from when I left though.

Hopefully by this weekend I'll have a new low, if not I'm ready for any changes to come.

Man, your weight is dropping nicely...looks like your right on point!!

Hopefully I'll get back to that trend this week.

[fltallpaul]

[Crazyups]

Hey Brah,

Just discovered another "dandy" refeed treat. Currently enjoying: Pretty Simple, but INSANELY good BTW

Two Joseph's Lavish Flat Breads baked for 6 mins at 400 (each topped with Cin. and 1 packet of Truvia)

1 Vanilla Maple Arctic Zero (melted for about 25/30 seconds)

Break Lavish Bread into chips, use for "scoops" in Ice Cream....thank me later, lol!

[adamjohn32]

May 15, 2012

Training

Power Lower

working sets only

Reverse V-Squat Machine
450x5
500x5
500x5

Deadlifts
385x5 (3 sets)

Cybex Leg Press
540x8
590x8
630x8

Cybex Rotary Calf Press super set with leg press
270x10
315x10
315x10

Seated Single Leg Calf Raise
90x10
100x10

Weight

213.3

Nutrition ( P / CHO / Fat / Fiber )

280 / 220.8 / 70.3 / 50.8

Notes

Great night in the gym. Met up with Paul and one of his clients Anthony Gibson (Gibson5521). Very cool guy that's gonna make some noise this year, very bright future. Hit legs at about 90% 5RM and everything felt pretty good considering I'm still getting back to normal from being out west last week.

HIIT on tap tonight, maybe some car pushes but it's doubtful b/c the weather looks like rain.

Oh, and this happens more times than we want it to lol:

just showing your age now huh?

Hey Brah,

Just discovered another "dandy" refeed treat. Currently enjoying: Pretty Simple, but INSANELY good BTW

Two Joseph's Lavish Flat Breads baked for 6 mins at 400 (each topped with Cin. and 1 packet of Truvia)

1 Vanilla Maple Arctic Zero (melted for about 25/30 seconds)

Break Lavish Bread into chips, use for "scoops" in Ice Cream....thank me later, lol!

dude, name needs to be changed to CrazyRecipes lol. thanks for that, will try it out.

[Crazyups]

Also, see my most recent post..got another addiction in the "midst"....I've got some more stuff up my sleeve for the weekends re-feed!! Thank god my wife is a cross sh*t.....or "Cross Fit" nut and tracks her macros, somewhat moderately as well!!! She was munchin' on some pumpkin french toast this am that looked hella' good!!

[Gibson5521]

Hahahaha stupid sign cut my face out ! Thanks man for the video/awesome workout ! Will definitely be back again for sure!

[fltallpaul]

Oh, and this happens more times than we want it to lol:


When i saw you walk in last night I cringed, that god Robert didn't show up wearing the same thing.



just showing your age now huh?

I remember the show, but I don't remember it very well....and yes I am older than you, but you are married so we are even.

[adamjohn32]

May 16, 2012

Training

HIIT & Abs

Hanging Leg Raise SS Rope Crunch
BWx12 / 82.5x12
BWx12 / 87.5x12
BWx12 / 95x12

HS MTS Ab Crunch (very slow and controlled)
50x12
60x12
60x12

LifeFitness Elliptical HIIT
5 minute warmup @ level 15
5 all out 30 second sprints @ level 25, 3:30 "easy" @ level 15
10 minute cooldown @ level 15

Weight

211.9

Nutrition ( P / CHO / Fat / Fiber )

251.9 / 372.3 / 63.7 / 70.6

Notes

HIIT was good, tried the hanging leg raises from the pullup station and tried getting my knees to my head each rep. Only problem is that with my height, I keep having to bend my knees so my feet don't hit the floor.

Also, wasn't going to have another high day until this weekend b/c I came back from my trip up about a pound. Woke up yesterday to a new low, so decided not to wait Fiber was a little on the high side, went a bit overboard with those lavash bread chips last night lol.

[adamjohn32]

May 17, 2012

Training

Hypertrophy Back/Tri's/Traps

working sets only

Chin-ups
BWx10 (4 sets)

Machine Row
190x12 (3 sets)

Machine Pulldown
205x12
190x12
190x12

One Arm DB Row
80x12
85x12
80x12

Face-pulls SS Rope Straight Arm Lat Pulldown
82.5x15 / 62.5x15 (2 sets)

Decline Skull Crushers
80x12
90x12
90x10

HS Dip Machine
270x15
320x10
320x8

Single Arm Reverse Grip Cable Pressdown
22.5x15
27.5x7 drop 17.5x7 drop 7.5x12

DB Shrugs superset with triceps
80x12
90x12
100x12
110x12
120x12
125x12

Weight

212.8

Nutrition ( P / CHO / Fat / Fiber )

280.6 / 220.4 / 70.8 / 56.1

Notes

Great night in the gym, as either the weight or endurance keeps progressing during this prep. Kept the pace pretty fast, back and tri's got that very full feeling.

Hypertrophy legs tonight. The pain later will only be weakness leaving the body, at least that's what I'm gonna be telling myself.

[wheathins]

workouts look awesome, man and the HIIT sessions are killer - I've been trying to incorporate the same style as per your instructions from a few months ago and I love it! I'm "off season" now but still track my weight, does it seem like you go up in weight at all the morning after a good HIIT session? For whatever reason my body seems to gain after a HIIT session but I'll typically drop or remain the same after a MISS session... no idea if there's a reason for that or it's all just coincidental.

Keep killin it bro!!

[adamjohn32]

workouts look awesome, man and the HIIT sessions are killer - I've been trying to incorporate the same style as per your instructions from a few months ago and I love it! I'm "off season" now but still track my weight, does it seem like you go up in weight at all the morning after a good HIIT session? For whatever reason my body seems to gain after a HIIT session but I'll typically drop or remain the same after a MISS session... no idea if there's a reason for that or it's all just coincidental.

Keep killin it bro!!

Glad the HIIT is working well for you, as I know some don't like it b/c it's tough at times and they are afraid it will interfere with recovery. But I think the body adapts well, and once you're used to it doing MISS feels weird IMO lol.

Thinking back to when I was gaining weight, I might have had a slight increase on the days after a HIIT session, if anything they gain was minimal and I was back down the next day. I think it depended on what I did or how much I was sweating. Somethings like the bike and elliptical make me sweat like crazy, and other things that are done outside I feel I don't sweat as much for some reason. That could be a reason, but I'm just reaching for something there.

Right now during prep, I usually am about the same weight the day after a HIIT session. Weight now mainly fluctuates based on my re-feed schedule.

[adamjohn32]

May 18, 2012

Training

Hypertrophy Legs

working sets only

Squats
225x10 (4 sets)

SLDL/RDL Hybrid
275x12 (3 sets)

StarTrac Hack Squats
360x12
380x12
380x12

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

Assisted GHR
BWx8 (3 sets)

One Leg Cybex Leg Press
135x20
135x20
180x15

Standing Single Leg Curl SS Single Leg Extension SS Standing Calf Raise
80x15 / 80x15 / 200x15
90x15 / 90x15 / 220x15
100x15 / 100x15 / 240x15

Weight

213.4

Nutrition ( P / CHO / Fat / Fiber )

280.1 / 220.8 / 70.9 / 48.3

Notes

Crazy hypertrophy leg day. Didn't take much rest which made the workout pretty tough. Squats felt kinda funny at first since I haven't done them in a few weeks but I soon found my groove. Hacks were tough, last few reps the last couple of sets were grinders.

Power shoulder, hyper chest and bi's up later today.

Update Pics, 15 weeks out: http://photobucket.com/adamjohn32Updates051912

[FrmrHoss]

There's definitley something to getting into a groove with squats... one thing that I really enjoyed about Sheiko was squatting that frequently everything just started to feel so familiar you know?

[Crazyups]

dang slim!!!!! Looking go for 15 weeks!!

[adamjohn32]

May 19, 2012

Training

Power Shoulders, Hypertrophy Chest/Bi's

working sets only

DB Shoulder Press
80x5
80x4.5
75x5

Upright Row
95x8
115x8
115x8

Incline Bench Press
155x10 (4 sets)

Incline DB Curls superset with bench press
30x12 (4 sets)

Flat DB Press
75x12
75x12
75x10

Camber Bar Curls superset with db press
90x10 (3 sets)

Dips
BWx20
BWx14
BWx12

Cable Flyes
25x15 (2 sets)

DB Hammer Curls superset with cable flyes
35x15 (2 sets)

Weight

212.8

Nutrition ( P / CHO / Fat / Fiber )

250.2 / 350.2 / 62.2 / 68.5

Notes

Great session yesterday. Pace was very fast, so a few of the sets later in the workout were cut short as I was approaching failure by that point. Felt pretty strong on the shoulder presses. First time really focusing on the full range of motion with that lift where I'm basically resting the DB's on my shoulders at the bottom of each rep. Definitely works the whole shoulder more, but makes it that much harder.

Had a few changes sent my way yesterday, nothing too bad but Layne and I feel it's time to get a bit more aggressive with the weight loss. Hopefully these changes will show some improvements soon.

There's definitley something to getting into a groove with squats... one thing that I really enjoyed about Sheiko was squatting that frequently everything just started to feel so familiar you know?

Yeah, it's almost like everyone should go through a round of sheiko or smolov just to ingrain the movement into muscle memory. I can say though that squatting is like riding a bike for me now, that familiar feeling returns pretty quickly.

dang slim!!!!! Looking go for 15 weeks!!

Still got a long ways to go thanks to the standard you've set this year for the tall dudes stoked that you'll be hitting the stage soon.

[deltpecx]

I am so late...in now!

When is your show?

[Crazyups]

Sheeeeeet, I think think Paul & Connor set the standard for all of us!!! But, they are shorter than us, lol!!!! Have a good week man!!

May 19, 2012

Training

Power Shoulders, Hypertrophy Chest/Bi's

working sets only

DB Shoulder Press
80x5
80x4.5
75x5

Upright Row
95x8
115x8
115x8

Incline Bench Press
155x10 (4 sets)

Incline DB Curls superset with bench press
30x12 (4 sets)

Flat DB Press
75x12
75x12
75x10

Camber Bar Curls superset with db press
90x10 (3 sets)

Dips
BWx20
BWx14
BWx12

Cable Flyes
25x15 (2 sets)

DB Hammer Curls superset with cable flyes
35x15 (2 sets)

Weight

212.8

Nutrition ( P / CHO / Fat / Fiber )

250.2 / 350.2 / 62.2 / 68.5

Notes

Great session yesterday. Pace was very fast, so a few of the sets later in the workout were cut short as I was approaching failure by that point. Felt pretty strong on the shoulder presses. First time really focusing on the full range of motion with that lift where I'm basically resting the DB's on my shoulders at the bottom of each rep. Definitely works the whole shoulder more, but makes it that much harder.

Had a few changes sent my way yesterday, nothing too bad but Layne and I feel it's time to get a bit more aggressive with the weight loss. Hopefully these changes will show some improvements soon.



Yeah, it's almost like everyone should go through a round of sheiko or smolov just to ingrain the movement into muscle memory. I can say though that squatting is like riding a bike for me now, that familiar feeling returns pretty quickly.



Still got a long ways to go thanks to the standard you've set this year for the tall dudes stoked that you'll be hitting the stage soon.

[adamjohn32]

I am so late...in now!

When is your show?

first show on my radar in september 1st, probably do a few more through october and november too as I don't plan to be dieting for shows after this year for at least 2 years.

Sheeeeeet, I think think Paul & Connor set the standard for all of us!!! But, they are shorter than us, lol!!!! Have a good week man!!

you're right up there with them man, hope your weeks goes well also.

[FATHER FLEX]

Best part about doing November shows is the fact that holidays are right after. From no food to too much food!

[Frankdaddy]

Thats the one thing I am looking forward to is Octobers Pumpkin spice pancakes from Ihop, with no limits Only about 19 weeks to go

[adamjohn32]

May 20, 2012

Training

HIIT & Abs

Hanging Leg Raise
BWx12 (3 sets)

Rope Crunch
82.5x12
87.5x12
95x12

HS Ab Crunch
60x12
60x12
70x12

Hill Sprints (found a road with a decent incline)
6 30 second sprints (5 with weighted vest, 1 w/o)

Weight

211.5

Nutrition ( P / CHO / Fat / Fiber )

280.3 / 205.5 / 67.1 / 59.2

Notes

Cardio was rough, but alot of fun. Had to wait until later in the day for it to cool down a bit, but the weather was perfect by the time we hit the streets. I let Paul sprint in the weight vest on the last one, it makes such a huge difference in how fast you can run. I had so much spring I felt super-human when running without it.

All out power upper later tonight, should be good.

[deltpecx]

I'm liking the ab work being done in here!

[ErickStevens]

Looks like we're going to be seeing a lot more of you and Paul soon. July 8th USAPL meet for me and July 21st Raw United meet for the girls, both in O-Town! Fuddruckers needs to happen.

[adamjohn32]

I'm liking the ab work being done in here!

thanks Bill, trying to keep up with you.

Looks like we're going to be seeing a lot more of you and Paul soon. July 8th USAPL meet for me and July 21st Raw United meet for the girls, both in O-Town! Fuddruckers needs to happen.

I should be around those weekends, macro's will be saved

[Gibson5521]

Ill see you tuesday brotha !!
You guys set to do deads again ?

[adamjohn32]

Ill see you tuesday brotha !!
You guys set to do deads again ?

oh yeah, max effort as well