J0hn117's log to former strength and beyond

[j0hn117]

Monday 13th March
Lower 1

Squat
70 x 5
80 x 5
100 x 5
115 x 3
125 x 2
135 x 3
135 x 3
135 x 4
10 reps. knee sore again.. everytime. tech inconsistent but hopefully if i can keep the frequency up itll improve

Tbar deadstop:
72.5 x 10
112.5 x 8
132.5 x 8
142.5 x 8
152.5 x 8

[j0hn117]

Tuesday 14th March
upper 1

OHP:
db warmups
60 x 5
67.5 x 5
75 x 3
80 x 5
80 x 5 *VPB*
80 x 4 massive misgroove on rep 1, screwed me
85 x 1 officially over my BW.. pretty easy just wanted to do it finally lol
70 x 9 misgroove on 10th, screwed me
70 x 8

NG pullups:
x8
+15 x 5
+30 x 5
+40 x 7 *PB*
+50 x 4 *PB*
+60 x 2 *PB*

rotator cuff is sore today cus i twinged it during ydays workout (coming from scap i think) so lifts were pretty good considering

[j0hn117]

Wednesday 15th March
Lower 2

Box Squat:
60 x 20
80 x 15
100 x 12
120 x 12
130 x 10
140 x 8

jump squats


hungover AF typing this.. and it's only wednesday

[j0hn117]

Thursday 16th March
Upper 2

Incline bench:
60 x 12
80 x 10
90 x 8
100 x 4
110 x 6
110 x 5
110 x 5 mega misgroove but had strength for the 6th
90 x 10
90 x 8
90 x 6 pause
had like no useable carbs yday cus drinking so i just died

1 arm lat pulldown:
40 lbs x 12
70 lbs x 12
100 lbs x 15
100 lbs x 15
110 lbs x 15 *PB*

OH tricep extension:
25 x 3 x 12

Straight bar tricep pushdown:
50 lbs x 12
50 lbs x 12
50 lbs x 8, 40 lbs x 8, 30 lbs x 12

Widest grip pullups:
x8
+10 x 8 *PB*
+10 x 8
+10 x 6

inverted tbar row:
pl8 x 15
2pl8 x 15
2pl8,10 x 15

Hammer curl 21's x 3

morning weight : 184
lots more definition coming out now, feelsgood

[j0hn117]

Friday 17th March
Lower 3

Squats:
60 x 5
80 x 5
100 x 5
115 x 3
125 x 12 *PB* reps were inconsistent but whatever
120 x 1 FS + 3 pause
120 x 3 pause
120 x 3 pause

lazy/tired and back is bugging me so cba doing more. squats kinda work everything anyway right??

[j0hn117]

Saturday 18th March
Upper 3

Pause DB OHP:
15 x 12
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12

Lat pulldown:
100 lbs x 12
140 lbs x 12
180 lbs x 12
180 lbs x 12
180 lbs x 12

Floor press:
60 x 12
80 x 8
95 x 6
105 x 6
105 x 6
105 x 6
105 x 6

Strict lateral raises:
15 x 8
15 x 8
15 x 8, 12 x 6

Band facepulls:
3 x 20

[j0hn117]

Monday 20th March
Lower 1

Squats:
60 x 5
80 x 5
100 x3
115 x 3
130 x 2
137.5 x 3
137.5 x 3
137.5 x 3
137.5 x 6 *PB*
alltime pb for any kind of full squat at any weight, and it was beltless and pretty easy

Tbar dead deadstop:
62.5 x 10
112.5 x 6
142.5 x 3
162.5 x 3
172.5 x 1
didn't wanna push too heavy/hard without a belt (at least not before im ready)

Hip thrust:
60 x 10
100 x 6
120 x 5
145 x 6
145 x 8
145 x 10 *PB* 10s hold on 10th

[j0hn117]

Tuesday 21st March
Upper 1

OHP:
db warmups
60 x 5
70 x 5
75 x 2
80 x 4
80 x 4
80 x 4
80 x 4 *VPB*
85 x 2 *PB*
--1s pause at clavicle each rep--
70 x 7
70 x 7
70 x 6 + 1
triceps ded

WG pullups:
x12
+15 x 8
+15 x 8
+15 x 15 *PB*
guess this weight was a little light lol

Front raises:
25 x 8 *PB*
25 x 8
25 x 8, 17.5 x 8

Lat pulldown (front& btn alternated):
120 lbs x 8
120 lbs x 8
120 lbs x 12

Meadow row thing:
pl8 x 15 x 3

Band Facepull:
a lot of reps x 3

feel like the bis and tris got enough work indirectly to bother isolating. do some on thurs.

[j0hn117]

Thurs 23rd March
Upper 2

Incline bench:
60 x 12
80 x 10
100 x 5
112.5 x 7 * PB *
112.5 x 6
112.5 x 6
--pause--
90 x 8
90 x 7 + 1
90 x 7 + 1
Maybe could've got 8 on the first set but didn't wanna fail. Musgroved 2 reps and still got 7 so encouraging.


1 arm pause lat pulldown:
40 lbs x 12
80 lbs x 10
110 lbs x 8
110 lbs x 8
110 lbs x 8

Oh tricep extension%
25 X 15
25 X 12
25 X 12

Straight bar tricep pushdown:
60..
60
50 40 30 20

Hammer curls:
25 X 8
25 X 8
25 X 8
Mostly eccentric work

Reverse curls:
20 X 12
20 X 12
20 X 15

Going out to get rekt since I didn't pass a job interview fml

[j0hn117]

Friday 24th March
Lower 2

Squats:
60 x 6
80 x 5
100 x 4
120 x 3
132.5 x 2
142.5 x 1 massive misgroove, sat too far back and nearly failed
142.5 x 8 *PB* lmao
+4 reps and 2.5 kg to my all time PB at 15kg lighter BW. and I feel like theres a lot more to come as well since this wasnt even a RPE 10 like i was expecting. felt v good today except my left hip which is aggravated esp on the eccentric

Box squats:
100 x 20
110 x 20
110 x 25
the burn

[j0hn117]

Saturday 25th March
Upper 3

Pause DB press:
15 x 12
20 x 12
25 x 12
25 x 10
25 x 10

LAt pulldown:
80 lbs x 20
120 lbs
150 lbs
180 lbs x 3
210 lbs x 8
210 lbs x 8
210 lbs x 8

BTN press:
60 x 6
60 x 6
60 x 6

shoulder doesnt feel amazing today so btn press was proooooobably a bad idea

[orion792]

if you're still cutting I can hold some of those gains for you,just saying...

[j0hn117]

if you're still cutting I can hold some of those gains for you,just saying...

Lmao yeah still 3.8kg to go so probably it'll be a while.. realistically I'll not be bulking till probably sept
Was wondering where your log went, makes sense you made a new one.

[Fattgott]

Lmao yeah still 3.8kg to go so probably it'll be a while.. realistically I'll not be bulking till probably sept
Was wondering where your log went, makes sense you made a new one.

missed it too lol, subbed now

[j0hn117]

Monday 27th March
Lower 1

Squats:
60 x 5
80 x 5
100 x 5
120 x 3
140 x 2
150 x 3 *PB*
130 x 3
back, hip flexor not feeling great so stopped

some light ab work

[j0hn117]

Tuesday 28th March
Upper 1

OHP:
db warmup
60 x 5
70 x 3
76 x 2
81 x 4
81 x 4
81 x 4
81 x 4 *VPB*
deadstop
72.5 x 5

WG pullups:
x8
+20 x 8
+20 x 8
+20 x 8

EZ bar front raises:
25 x 15
25 x 12
25 x 12

cns ded today. everything felt super heavy - ohp had this dead-weight feeling so just didn't bother with any accessories today

[j0hn117]

Thurs 30th March
Upper 2

Inlcine bench:
60 x 12
80 x 8
100 x 4
105 x 2
110 x 2
115 x 5 rested too long and cooled down
115 x 6 * PB *
115 x 5
Pause
95 X 8
95 X 7+1
95x6+2, 80 x 6
Tired from Mon and failed first set so happy

1 arm lat pulldown:
60 lbs x 12
100 lbs x 6
130 lbs x 3
150 lbs x 4 * PB *
140 lbs x 8 * PB *
130 lbs x 10
Could be a pb I don't remember and cba checking lol

Widest grip pullup:
+15 x 6
+15 x 6
+15 x 6
So fkin wide, and I have a 6'3 armspan too

NG cable row:
150 lbs x 15
150 lbs x 15
150 lbs x 15
.
EZ bar tricep eztensions:
25 X 15
25 X 12
25 X 12

Straight bar tricep pushdown:
70 lbs x 15
70 lbs x 12
70 lbs x 8, 50 x 8

Conc curls:
17.5 x 8
17.5 x 8
17.5 x 10 cheaty
Slow ecc

Reverse curls:
25 X 15
25 X 15
25 X 15
Slow ecc

Starting to look aesthetic as fukk, guys literally come up to me everyday and comment (barely any women tho.. Feels bad)
Going out to get wasted after finishing a hell assignment, tomorrow's training is gonna suck

[Kameronn]

Hnnng dikk skin shredded?

[j0hn117]

Hnnng dikk skin shredded?

don't think i'll ever be that lean tbh .. a man can dream

[j0hn117]

Friday 31st March
Lower 2

Squats:
60 x 5
80 x 5
100 x 20 PB? doesnt really mean anything
100 x 10 pause
100 x 6 1 1/2 reps
wasnt feeling going heavy today

Box squat:
115 x 12
115 x 12
115 x 15

so freaking tired i literally couldnt do anything else.. got 4hrs sleep so i guess its to be expected

[j0hn117]

taking today off - feel like leo after the bear attack in the revenant

[j0hn117]

Tuesday 4th April
Upper 1

OHP:
60 x 5
70 x 4
77.5 x 2
83.2 x 3
85 x 3 *PB*
87.5 x 1 CNS died for some reason after the triple
-pause
70 x 8 + 1
70 x 6 + 2
70 x 5 + 3

WG pullups:
x12
+10 x 8
+20 x 6
+27.5 x 10 *PB* dont acc know if this is a pb but sure
+35 x 8 *PB* see above lol
+45 x 4 *PB* don't think i've ever been over 2 plates with wide grip so this is nice

Close grip lat pulldown:
warmups
200 lbs x 12
200 lbs x 10
200 lbs x 10

1 arm cable row:
90 lbs x 12
90 lbs x 12
90 lbs x 12

facepulls (with low pull):
3 x 5,5 + 8,8

tired asf. bodyweight was 183 this morning. soon.jpeg

[j0hn117]

Thursday 6th April
Upper 2

Incline Bench:
60 x 12
80 x 10
100 x 5
110 x 2
117.5 x 4
117.5 x 4 sigh
105 x 9 *PB*
-pause-
97.5 x 6 +2
97.5 x 5 + 1 + 1 + 1
97.5 x 4 + 2 + 2, 80 x 8

1 arm lat pulldown:
warmup
145 lbs x 8 *PB*
135 lbs x 10 *PB*
120 lbs x 8 strict af, slow eccentric

Front raises:
25 x 12 *PB*
25 x 12
25 x 12

Pullups of some description:
3 sets

Meadow row thing:
pl8,15 x 12
"
"

Tricep pushdown:
80 lbs x 15
80 lbs x 15
80 lbs x 10, 60 lbs x 10

Decline diamond pushups:
x12
x10
x10

Reverse curls:
25 x 15
"
"

[j0hn117]

apparently i didn't submit my log for the last 3 workouts

highlights:

132.5 x 12 *PB* squat
160 x 10 *PB* hipthrust, 10s hold on 10th
nothing really to note about upper 3 lol

back is sore from sitting studying.. damnn you Kameronn you've cursed me

[Kameronn]

Gotta spread the back cramping AIDS around

[j0hn117]

Tuesday 11th March
Upper 1

OHP:
60 x 5
65 x 4
70 x 2
75 x 10 *PB* fukkkkk yes this has been so long coming..
80 x 6 *PB*
60 x 12
60 x 12
60 x 12

WG pullups:
x8
+15 x 8
+30 x 10 *PB*
+32.5 x 8 + 2
+35 x 8 *PB* + 2

Upright row:
25 x 20
30 x 20
30 x 20

Lateral raise:
15 x 12
15 x 12
15 x 12

Band face pull:
3 x 15

BTN WG lat pulldown:
130 lbs x 12
130 lbs x 12
130 lbs x 15

Gotta spread the back cramping AIDS around

damnit man stop ruining my life this pain is no me gusta

[j0hn117]

Thursday 13th April

Incline bench:
60 x 12
80 x 10
100 x 5
110 x 2
120 x 3 *PB*
102.5 x 10 *PB* probs couldve got another one but didnt wanna fail
102.5 x 10
102.5 x 8 + 2

everything feels chitty, sore joints, not recovering from tuesday, 14 hour sleeps so my body is clearly ded. gonna take the rest of the week off (do stretching, light cardio) and get back at it on monday

[j0hn117]

Saturday 15th April
Upper 3

High incline press (OHP grip):
60 x 12
70 x 12
80 x 12
85 x 10
87.5 x 8
90 x 6

Pullups:
4 x 15

Hammer curls:
15 x 15
15 x 15
15 x 15

Straight bar tricep pushdowns:
60 lbs x 15
60 lbs x 15
60 lbs x 15

[j0hn117]

Tuesday 18th April

OHP:
60 x 5
65 x 5
80 x 1
87.5 x 1 eZ
70 x 13 *PB*
70 x 11
70 x 9

WG pullups:
x8
+20 x 8
+32.5 x 9 *PB*
36.25 x 6 + 2
37.5 x 4 + 2
ded

OHP grip high incline bench:
60 x 12
82.5 x 12
87.5 x 9
92.5 x ?? + ??
setup was off so left side way taking wayy too much pressure. had to do loads of micro-sets to try and find a groove

Front raises:
15 x 15
15 x 20
15 x 25

NG lat pulldown:
160 lbs x 20
180 lbs x 15
200 lbs x 12

Reverse grip eZ bar curls:
35 x 8
35 x 8
35 x 8

not logging ydays workout since i hurt my back in the warmup so literally did nothing. got my motivation to train back today and the diet is back on track too so i'm pretty hype.

cardio:
insanity "pure cardio" warmup
HR was like 185-190 after this lmao

[j0hn117]

Thursday 20th April
Lower 2

did the wrong day by accident so only 2 upper days thsi week..

Squat:
60 x 3
80 x 5
100 x 5
120 x 3
130 x 6
130 x 6
135 x 10 *PB*
couldve done more but since i hurt my back on monday i didn't feel like pushing it

Hip thrust:
60 x 10
100 x 6
140 x 5
165 x 6
165 x 8
165 x 10 *PB*

Nordic curl:
3 x 6

Bike:
3 x 500m + 250 m @ 32