Adamjohn32's Offseason Journey

[adamjohn32]

Big & Really Fantastic Curls and Extensions, eh?

Not sure if joking or asking what BFR stands for. Blood flow restriction sets.

[robertfah]

So no gym today, still having to work on this big project that's suppose to launch Tuesday. Kind of a good thing as I haven't had many days off from the gym over the past few months. Will make time tomorrow for some legs though.



Nice seeing / catching up with you yesterday. How was the trip to Bojangles?

-_-

Kids loved it....me, not so much. The grilled chicken actually wasn't that bad.....I just wanted more....like 2 of them!

[red_cat]

Not sure if joking or asking what BFR stands for. Blood flow restriction sets.

You typed B-R-F, which I'm guessing is similar to the Ab Brunches I did the other day.

[adamjohn32]

Kids loved it....me, not so much. The grilled chicken actually wasn't that bad.....I just wanted more....like 2 of them!

nice.. as long as the kids are happy right huh?

You typed B-R-F, which I'm guessing is similar to the Ab Brunches I did the other day.

OMG... I'm so spent with my work that I didn't realize that, sorry dude! Feel like such an a$$ now.

[adamjohn32]

5/28/13, Chest/Back/Shoulders

Low Incline DB Press
80x10
90x6
100x2 drop 65x12

HS High Row (per side)
90x15
115x12
135x10
160x8 drop 115x8

Smith Upright Row
65x15
85x12
105x10
125x8 drop 85x8

HS Incline Press (per side)
70x15
90x10
100x8
115x4 drop 70x10

Close Grip Cable Pulldown
160x15
180x10
200x8
200x8 drop 160x8

HS Shoulder Press (per side)
45x15
70x8
95x6 drop 70x6 drop 45x6

Low-High Cable Fly
25x12 (2 sets)

Really just forced myself to get to the gym last night. Felt like crap b/c of so little sleep over the weekend. Glad I did, needed an outlet. Gonna try to hit some arms/calves later today as well. My morning lifting schedule has been all screwed up from work, but things seem to be getting back to normal.

Leg are actually pretty sore from my WO earlier this week, gonna spend some time doing mobility work tonight as well to hopefully get things more supple

[jpfaherty]

What's about with work man? How come you're getting crushed so bad?

[adamjohn32]

What's about with work man? How come you're getting crushed so bad?

Eh, working for a growing company. I'm leading development for something my company has never done (data warehouse for loyalty program management) and we've been hitting bumps along the way. Last few weeks or so have been super hectic b/c we are trying get everything deployed. Hoping things get back to normal soon.

I guess it's also just my career expanding, the more experience you get the more responsibility you have.

[Vanguard1965]

Leg are actually pretty sore from my WO earlier this week, gonna spend some time doing mobility work tonight as well to hopefully get things more supple

Good session and some of my best training has come after a stressful day at work. Funny you should mention supple I have been thinking of getting Kelly Starrett's book Becoming a Supple Leopard as I think it would be helpful.

[adamjohn32]

5/29/13, Arms/Calves
Cable Pressdowns, 4 sets
BB Curls 4 sets
Skull Crushers SS Hammer Curls 4 sets
BFR Machine Triceps Extensions
BFR Machine Preacher Curls
BFR Donkey Calves

5/30/13, Back/Traps/Rear Delts
Deadlifts 4 sets (top set 405x4)
BB Row 4 sets
DB Shrug SS Bent Over Lat Raise 3 sets
T-Bar Row 4 sets
Row Machine SS Reverse Pec Dec SS Hyperextensions 3 sets

Flew through these workouts, don't really remember the weights other than on deads.

Good session and some of my best training has come after a stressful day at work. Funny you should mention supple I have been thinking of getting Kelly Starrett's book Becoming a Supple Leopard as I think it would be helpful.

Yeah, same here only I think my lifting is suffering a little b/c of lack of sleep due to all the hours I'm working. The storm has mostly passed though, looking forward to getting some adequate rest this weekend.

[adamjohn32]

Good session and some of my best training has come after a stressful day at work. Funny you should mention supple I have been thinking of getting Kelly Starrett's book Becoming a Supple Leopard as I think it would be helpful.

I forgot to mention, I bought Kelly's book via iTunes about a month ago, really great info and covers much more than varios mobility drills. The book starts by teaching the proper motor patters for various lifts, discusses what to do when you have immobility or pain through each movement, and then provides specific details on how to approach working those issues out. I highly recommend it.

[adamjohn32]

5/29/13, Chest/Shoulder/Calves
Incline BB Press
135x20,
185x6
185x6
205x3 drop 135x12

Flat DB Press
65x15
75x8
80x8
80x8 drop 65x8

Low Incline DB Fly
35x10
45x10
45x10

HS Shoulder Press (per side)
45x15
55x10
65x8
70x6 drop 45x12

DB Side Lat Raise SS Cable Front Raise
30x10 / 25x10 (4 sets)

Seated Calf Raise
90x15
135x15
180x15

Calf Press Machine
270x15
310x15
370x15

Got in and out quick this morning. Pressing strength suffered a bit b/c I was only resting about 45-60 seconds between sets. Major pump in the chest and shoulders though. Focus has started to move back on doing the movements correctly and maximizing time-under-tension rather that using bad form and not really feeling the lift. Hopefully this will illicit some new growth.

[red_cat]

I really think form is the best thing to focus on for us tall guys. When you've got long limbs, it's so easy for form to get a little wonky. Keep killin it, bud!

[Vanguard1965]

I forgot to mention, I bought Kelly's book via iTunes about a month ago, really great info and covers much more than varios mobility drills. The book starts by teaching the proper motor patters for various lifts, discusses what to do when you have immobility or pain through each movement, and then provides specific details on how to approach working those issues out. I highly recommend it.

Good to know Adam. Going to pick it up for sure now! Thanks for the quick review and recommendation.

[adamjohn32]

6/1/2013, Abs & Spin Bike HIIT

Cable Crunches
3 sets of 8-12 (reps got lower as I progressed with weight)

Hanging Leg Raise
3 sets of 12

Spin Bike HIIT
5 minutes warmup
5 30 second all out sprints, 3:30 easy between
5 minute cooldown

Note: I've been trying to replicate the approach to HIIT that Dr. Jacob Wilson uses in his lab with a wingate bike. Not quite the same but basically when the sprint portion of the interval starts, I start pedaling as fast as I can when the resistance is low. Then after about 2-3 seconds I crank the resistance all the way up while trying to maintain the same intensity. Lets just say the last 5 seconds of each sprint I barely have the pedals moving lol.

Here's a video of Dr. Wilson with big Ben P-Pak:



I'm suppose to get into Jake's lab at some point b/c it's right down the street from me, but my schedule keeps getting in the way. Either way, from what he tells me, some of the Tampa Bay Lightning players come in his lab and do them, and after about 3 sprints they've lost their lunch lol.

I really think form is the best thing to focus on for us tall guys. When you've got long limbs, it's so easy for form to get a little wonky. Keep killin it, bud!

Yeah, especially after reading through "Becoming a Supple Leopard" it really shows how much force/torque you lose when not executing the form properly. I know if I work on form, the numbers on the bar will eventually go up.

Good to know Adam. Going to pick it up for sure now! Thanks for the quick review and recommendation.

Really is great book, and super easy to read. Kelly has a way to make somewhat difficult to understand things understandable lol.

[Ccm644]

I'm suppose to get into Jake's lab at some point b/c it's right down the street from me, but my schedule keeps getting in the way. Either way, from what he tells me, some of the Tampa Bay Lightning players come in his lab and do them, and after about 3 sprints they've lost their lunch lol.

This sounds fun but really hard


Your have fun, but when you can breath!

[adamjohn32]

6/2/2013, Quads/Hams

BB Squat
275x5
295x5
315x2

Hack Squat SS SLDL
140x20 / 225x15
180x15 / 275x12
230x10 / 275x10

GHR
BWX12
BW+10x12
BW+25x12

BFR Leg Extensions
70x30/15/15/15

BFR Lying Leg Curls
80x30/15/15/15

Inner Thigh / Outer Thigh
250x20 / 250x20
250x20 / 250x20

Decent leg session today. Didn't push too much as my hips were feeling super tight (again) today. Gonna be really foam rolling a bunch this week, gotta get feeling good for the VIP camp this upcoming weekend. Maybe attempt some PR's or something like that

[red_cat]

Spin Bike HIIT
5 minutes warmup
5 30 second all out sprints, 3:30 easy between
5 minute cooldown

Note: I've been trying to replicate the approach to HIIT that Dr. Jacob Wilson uses in his lab with a wingate bike. Not quite the same but basically when the sprint portion of the interval starts, I start pedaling as fast as I can when the resistance is low. Then after about 2-3 seconds I crank the resistance all the way up while trying to maintain the same intensity. Lets just say the last 5 seconds of each sprint I barely have the pedals moving lol.

That's definitely one of my favorite ways to do HIIT indoors. I normally take a little less time between and only try to rest until I'm almost recovered.

[adamjohn32]

That's definitely one of my favorite ways to do HIIT indoors. I normally take a little less time between and only try to rest until I'm almost recovered.

I think the point (at least explained to me by Dr. Wilson/Layne) is that you want to get as fully recovered as possible so you can go all out as much as possible with each sprint. I'd say give yourself another minute or so of rest in between and and see how that works for you.

[adamjohn32]

2013/6/3, Chest/Back/Traps

BB Bench Press
185x10
225x6
245x4 drop 155x12

Meadow's Row
45x20
90x12
115x10
135x8 drop 90x8

Incline HS Press (per side)
70x15
90x10
100x8
110x6 drop 90x6

HS High Row (per side)
90x15
135x12
160x10
180x8 drop 115x12

Cable Fly SS Lat Pulldown SS HS Shrug Machine
25x15/140x12/200x20
30x10/160x10/200x20
35x10/180x10/290x10
35x10/160x10/290x10

Nice upper body session, starting to feel a bit stronger in the gym. Didn't push myself too much, still focusing on time under tension and mind muscle connection for the most part. Only time I'm letting that slip is on my drop sets, and even then for just the last few reps to finish the set.

[red_cat]

I think the point (at least explained to me by Dr. Wilson/Layne) is that you want to get as fully recovered as possible so you can go all out as much as possible with each sprint. I'd say give yourself another minute or so of rest in between and and see how that works for you.

Interesting. I thought I remembered them saying that you didn't want to be fully recovered, but close to it on their RX Muscle show a while back. That extra minute would probably feel pretty nice after the first couple of intervals! Thanks for the tip, Adam!

[fltallpaul]

See you this weekend, this year I won't be the tallest guy at the camp!

[adamjohn32]

Interesting. I thought I remembered them saying that you didn't want to be fully recovered, but close to it on their RX Muscle show a while back. That extra minute would probably feel pretty nice after the first couple of intervals! Thanks for the tip, Adam!

I think the point is that you want to be recovered enough to go at 100% again. I mean, you'll never be completely recovered within 5 minutes of an all out sprint, but you also don't want to start the sprint feeling like you're already struggling. I guess it's the same concept when it comes to hitting multiple sets of a ME lift (like on a power day)... You rest until you feel you can give all you've got.

See you this weekend, this year I won't be the tallest guy at the camp!

Cannot wait for the camp. Epic weekend on the horizon.

[Vanguard1965]

Cannot wait for the camp. Epic weekend on the horizon.

Sooooo jelly man! Have fun this weekend! Picked up the book Becoming a Supple Leopard. You were right awesome book...lots of reading to do now.

[jpfaherty]

That video of Ben, now THAT is real HIIT!

Have fun at camp

[adamjohn32]

2013/6/4, Shoulders/Arms

DB Shoulder Press
60x10
70x6
80x4 drop 60x8

Smith Upright Row
65x15
85x12
105x10
125x8 drop 85x10

Close Grip Bench SS BB Curl
135x12 / 95x10
155x10 / 105x8
175x8 / 105x6

Skull Crushers SS Hammer Curl
75x12 / 40x12
85x10 / 45x10
95x6 / 50x6

Single Arm Rope Pressdown SS Concentration Curl
20x15 / 25x15
25x12 / 30x12
30x10 / 30x10

Got in and out quick today so I took little rest between sets/exercises. Wasn't the most outstanding workout I've had recently, but still go work done.

Tomorrow I'm suppose to train after work with Bill Grazione (IFPA/NGA Pro and fellow Team Norton guy) at the St. Pete Golds. Should be fun as I think we're gonna try to hit some deads and back.

Sooooo jelly man! Have fun this weekend! Picked up the book Becoming a Supple Leopard. You were right awesome book...lots of reading to do now.

Weekend will be a blast. That book has already helped in so many ways, I'm sure it's gonna make life easier for you as well (after some pain of course lol)

That video of Ben, now THAT is real HIIT!

Have fun at camp

Yeah, true HIIT for sure. Camp will be awesome. Full agenda the entire weekend of training, seminars, and other stuff. Found out the other day I''l be training some arms/shoulders with Philip Ricardo Jr. on Friday, chest/back with Ben Esgro on Saturday, and Legs with Dr. Joe on Sunday. Those guys might be able to teach me a thing or two...

[deltpecx]

...
Yeah, true HIIT for sure. Camp will be awesome. Full agenda the entire weekend of training, seminars, and other stuff. Found out the other day I''l be training some arms/shoulders with Philip Ricardo Jr. on Friday, chest/back with Ben Esgro on Saturday, and Legs with Dr. Joe on Sunday. Those guys might be able to teach me a thing or two...

But will you be able to move come Monday morning...

BTW; that looked like a rather solid WO to me..drop sets, super sets...yeah!

[fltallpaul]

I can't wait to get to Layne's Thursday night and hang with Ben and all the other coaches! This is one sick weekend!

[adamjohn32]

2013/06/05, Back and Bi's

Deadlifts
365x3
385x3
405x4

Meadow's Row
90x15
115x12
135x10
160x8 drop 115x10

Close Grip Cable Pulldown
180x12
200x10
220x8
240x6
240x6 drop 160x10

Facepulls SS BB Curl
120x12 / 75x12 (3 sets)

Reverse Pec Dec SS Machine Preacher Curls
140x12 / 110x12 (3 sets)

Had a great workout with William Grazione (@WGrazione, IFPA/NGA Pro, super cool dude). Wanted to hit something that aligned with my schedule for this weekend, and we decided it to be some back and bi's (I'm going to try to increase frequency on my biceps to almost every other day, somehow I'll make them grow). I see many more of these sessions in the future as his gym is about 10 minutes from my work in St. Pete.

After a great workout, I headed off to airport to pickup Evan Godbee, and WNBF Pro flying in from Australia for the camp this weekend. After dropping his bags off to the room, I took him over to Publix (FL's big supermarket chain) so he could stock up on some food. We had a few laughs as he was trying to figure out what to buy. If the fun I had going shopping with a fellow camper is any indication of this weekend, it's definitely gonna be one to remember.

But will you be able to move come Monday morning...

BTW; that looked like a rather solid WO to me..drop sets, super sets...yeah!

Thanks Bill, I've been tapering my workouts a bit the last few weeks in preparation to go all out at this camp. So, come Monday I'm probably gonna be a bit sore, but I'm looking forward to it

I can't wait to get to Layne's Thursday night and hang with Ben and all the other coaches! This is one sick weekend!

Don't forget about the dinner, and all the other campers. Should be some interdasting times with all the Aussie's lol.

[fltallpaul]

See you tonight, tallest guy at the camp this year! Thanks by the way...lol.

[adknows]

In for the tall guy journal. I recently read your last contest prep. I learned a lot, can't wait to see what else you have in store.