A guy on the road (literally) to getting in shape

[TravelinJhwkFan]

I'm Josh. I enjoy picking heavy thing up and setting them back down. Problem is, I travel a lot for work. Even though I've made a good routine with it and have made decent progress while on the road, I could definitely use the motivation. I'm making this because someone pushed me to do it, but I think I can learn from it as well. So here we go.

History

I started lifting at age 18 but soon quit afterward. Since then, I've been (mostly) off and on, but age and health were catching up with me. At age 27 I started getting gout pretty routinely and needed a change from my steak and beer every night. After I dropped some weight (210 to 190ish) I decided to start lifting again, and actually stick with it. I lasted until about 30 when my first son was born, and I let that sleep deprivation take over me. I soon after quit going to the gym but picked it back up within the year. When my second son was born, I slowed down and did more maintenance type lifting, but I kept going.

I'm hitting my 3 year anniversary in March and feeling better than I ever have. I plan to keep going and being a great role model for my kids, and maybe others.

March 2013 189lbs

Aug 2015 189lbs



Goals

Continue to work on building an aesthetic body. Aug '15 I had abs for the first time in my life, so I plan on getting them again and keeping them. I'd like to be 195-200 and between 10-12%.

Continue lifting at a high volume and possibly gaining strength. Strength isn't a big deal to me but if I hit PR's on squat, I definitely get excited.

Continue eating pretty clean. I meal prep chicken every Sunday and buy veggies and fruits while I'm on the road. I store everything in a cooler in whatever vehicle I'm driving at the time and eat cold chicken with Franks Buffalo Sauce 75% of the time. I do love Taco Bell and (insert any burrito joint name here) though, so I break down periodically and grab some nomnomnom

I'd like to possibly lower my caffeine intake. I average 700mg daily, with 400 of it coming right before my workout. If I could do just the 400 I'd be pretty happy.


Currently

I'm running a P/P/L type split, but no set routine. I throw random sets in periodically, usually squats at the end of a pull or push day.

I'm sitting at 205-206 right now and I'm guessing at around 16-17% (maybe even 20?). I don't mind the bf at all, but would like to take the shirt off and have my wife wash some clothes on the abs.

I haven't maxed out in forever on bench or deadlifts, but hit a 370 squat a month ago. DL - 470 @ 225lbs Bench - 315 @ 225 (soon after those maxes, I gave up on strength and started chasing the pump)

I'm also recovering from a pretty severe ankle sprain (playing basketball with my son and came down on the ball) so the last month, squats and dl's have mostly been lower weights with higher reps. It's starting to feel a lot better, but I definitely feel it every night when I start to wind down.



Supplements

I don't like spending the money on supplements most of the time, but I had some credit card points I used recently, so this journal will pick up the end of what I purchased in October '15. I just finished the last of my MRI Red Extreme and have less than a week left of my Clear Muscle. I've enjoyed taking both, but will save my money/points going forward.

Melatonin

Multi

Caffeine


What to expect

I'll post my sets and reps

I might post my macros (although I eat pretty much the same thing every day, they'll look a lot alike)

I'll post my weight every Monday and a progress picture every once in a while (probably every couple weeks)





I'll start logging on Monday, I'm going to take a couple days off since I'm fighting a cold. I'll be fresh and prepared to take this on!

[RustyPipes]

Honored to be first to subscribe. You're a class act and I'm hoping people get a lot from what you're learning and doing. I know I am.

[TravelinJhwkFan]

Honored to be first to subscribe. You're a class act and I'm hoping people get a lot from what you're learning and doing. I know I am.

Thank you sir! I look forward to hearing the feedback and criticism it will bring of my routine. I also look forward to the Dolphins/Patriots banter we continually have.

[-Lucifer]

Evil has arrived. I'm really glad to see a fellow ATQ brah logging his workouts. Will read your introduction after I get some food in, but I very excite!


EDIT
Have you used Belladonna Plaster for the ankle yet?

[TravelinJhwkFan]

Evil has arrived. I'm really glad to see a fellow ATQ brah logging his workouts. Will read your introduction after I get some food in, but I very excite!


EDIT
Have you used Belladonna Plaster for the ankle yet?

Thank you sir, glad to have you around.

I have not even heard of it. Usually the little pain is in the evening so n I haven't worried too much about it. The doctors told me it would be a minimum 6-8 weeks before it's back to normal. After talking to some friends, who had a similar injury, theirs took more like 6 months to be normal again. So, the fact that I'm still hitting my squats and dl's, I'm happy.

[JayEs90]

in! always looking for new things to do in the gym also. I'll post some exercises you can do also if you're interested

[TravelinJhwkFan]

in! always looking for new things to do in the gym also. I'll post some exercises you can do also if you're interested

I'm always up for learning new things man!

[TravelinJhwkFan]

Leg Day

Squats superset with calf raises

1a - 10 bar
1b - 12
2a - 10 @ 135
2b - 15
3a - 10 @ 185
3b - 20
4a - 8 @ 225
4b - 20


SLDL superset with toe lifts (don't know the name, lifted plates with toes to hit the front of my shin)

1a - 10 @ 225
1b - 20
2a - 10 @ 225
2b - 15
3a - 10 @ 225
3b - 20

Overhead leg press superset with calf raises - I go really wide and push with the heels to get more hamstring work.

1a - 12 @ 225
1b - 20
2a - 15 @ 225
2b - 20
3a - 15 @ 225
3b - 20

Front Squat Hacks

1 - 12 @ 180
2 - 12 @ 200
3 - 10 @ 220

Curl and Extension superset - I do this as a burnout at the end of my leg workout, with no rest period.

1a - 12 @ 80
1b - 12 @ 80
2a - 15 @ 80
2b - 10 @ 100
3a - 15 @ 100
3b - 10 @ 100
4a - 10 @ 100
4b - 10 @ 100


Weighed in at 200.8 this morning and have eaten 102 C, 30 F, and 171 P so far. I will be eating some more carbs this evening.

Notes - My ankle really affected me today. Not sure if I was too active this weekend or what, but I struggled to keep my balance in my squat form. I've also almost completely recovered from my lil cough, and my appetite is back, hence the weight loss last week. Felt good otherwise, and am really motivated to make this cut a great success.


Edit - final macros 184c 33f 184p

[-Lucifer]

toe lifts (don't know the name, lifted plates with toes to hit the front of my shin)

Dorsiflexion, which is the opposite of Plantarflexion (calf raise).

Notes - My ankle really affected me today. Not sure if I was too active this weekend or what, but I struggled to keep my balance in my squat form.

As long as there was no pain, it's all good. Try not to run around for the next few days.

[TravelinJhwkFan]

As long as there was no pain, it's all good. Try not to run around for the next few days.

Little pain, but I've been dealing with it since I rolled it. I'm going to give it a few more weeks and schedule an appointment if it isn't better.

[RustyPipes]

Nice job with the w/o. You can wrap that up in about 90 - 105 minutes, right? Good pacing.

[TravelinJhwkFan]

Nice job with the w/o. You can wrap that up in about 90 - 105 minutes, right? Good pacing.

All of my workouts are under 90, and I finished this one in about 75. When I get deep into a cut, I get super aggressive and will do one minute sprints between sets, instead of resting. It's hard to do but I get great results.

[TravelinJhwkFan]

Pull Day

Arrival time - 0515

Single Arm Lat Pulldown superset with concentration curls

1a - 15
1b - 12
2a - 15
2b - 15
3a - 15
3b - 10
4a - 14
4b - 10
5a - 12
5b - 10

High cable rows superset with DB curls

1a - 12
1b - 10
2a - 12
2b - 10
3a - 12
3b - 9
4a - 12
4b - 10
5a - 12
5b - 10

Low cable rows superset with DB preachers curls

1a - 12
1b - 10
2a - 12
2b - 9
3a - 13
3b - 10 (dropped 5lbs to get reps because of fatigue)
4a - 13
4b - 10
5a - 13
5b - 10

Deadlifts

1 - 10 @ 135lbs
2 - 10 @ 225lbs
3 - 5 @ 275lbs
4 - 3 @ 315lbs
5 - skipped. I hit accessories and isolations first, but shot my grip. The rest of my workout was a struggle with grip

Shrugs - dropset

1a - 7 @ 235lbs
1b - 15 @ 145lbs
1c - 13 @ 125lbs
1d - 13 @ 105
1e - 17 @ 85
1f - 20 @ 65

Incline seated curls dropsets

1a - 9
1b - 10
1c - 10
1d - 8
1e - Skipped

Curl burnout/dropset

1a - 7 @ 120lbs
1b - 12 @ 90lbs
1c - 15 @ 60lbs

Lat pulldown burnout/dropset

1a - 8 @ 160lbs
1b - 12 @ 110lbs
1c - 16 @ 80lbs

Left - 0635


Notes - I'm going to purchase some new straps. I need to be able to push myself harder, and I'm struggling with my grip lately. Going to pick up chalk as well. Felt pretty good killing the workout as fast as I did, but if I would've finished DL's, I would've been another 15-20 minutes.

[-Lucifer]

I'm going to purchase some new straps. I need to be able to push myself harder, and I'm struggling with my grip lately. Going to pick up chalk as well. Felt pretty good killing the workout as fast as I did, but if I would've finished DL's, I would've been another 15-20 minutes.

Get ones like mine with padding. The plain ones restrict circulation and hurt like hell. Nice workout, by the way. Your recent lower day has motivated me to kill today's workout.

[TravelinJhwkFan]

Get ones like mine with padding. The plain ones restrict circulation and hurt like hell. Nice workout, by the way. Your recent lower day has motivated me to kill today's workout.

That's my plan! I had them before, and loved them. Hope the housekeeper that picked them up, is loving them as much as I did.

and thanks man. Legs are my favorite workout. Pull is second favorite. So, destroying them, is rather easy to do.

[Squid24]

Not the new guy, but the 3rd guy...in

[TravelinJhwkFan]

Great to see a squat rep thread guy in here!

Not the new guy, but the 3rd guy...in

[Squid24]

Great to see a squat rep thread guy in here!

There are a lot of us here ...just not in here...lol

[leanguy09]

Hey good job man! Thanks for the invite; I feel honored. Haha your sons have a great role model.

[RustyPipes]

This workout log is an excellent idea. First one I've visited - interesting info to see someone's lifting strategy and results. Keep at it kiddo.

[TravelinJhwkFan]

This workout log is an excellent idea. First one I've visited - interesting info to see someone's lifting strategy and results. Keep at it kiddo.

Thanks man. I don't know that many people would consider what I do, a good routine, but I see pretty good results with it and am happy with the continuous progress.

[TravelinJhwkFan]

Push Day

Incline DB pressses

1 - 10 @ 55lbs
2 - 12 @ 65lbs
3 - 10 @ 75lbs
4 - 10 @ 75lbs
5 - 10 @ 75lbs

Decline DB presses - broke my stylus setting the weights on my legs as I climbed into position, not happy about this...

1 - 14 @ 60
2 - 14 @ 60
3 - 12 @ 60
4 - 12 @ 60
5 - 12 @ 60

Lateral raises superset with Tri kickbacks

1a - 15
1b - 12
2a - 15
2b - 12
3a - 12
3b - 12
4a - 12
4b - 12
5a - 12
5b - 12

Front raises superset with Overhead Tri Extensions

1a - 12
1b - 12
2a - 12
2b - 10 (increased weight by 20lbs)
3a - 12
3b - 10
4a - 12
4b - 10
5a - 12
5b -10

Face pulls superset with V bar pull downs

1a - 12
1b - 10
2a - 12
2b - 10
3a - 12
3b - 10
4a - 12
4b - 12
5a - 12
5b - 12

Shoulder press dropset

1a - 5 @ 135lbs
1b - 7 @ 115lbs
1c - 7 @ 95lbs
1d - 10 @ 75lbs
1e - 14 @ 55lbs

Cable press dropset (chest)

1a - 5 @ 90
1b - 7 @ 70
1c - 7 @ 50
1d - 12 @ 30




Notes -

Have a couple things to note about todays workout, a) it was hot as fuk in the gym today, and I got tired really quick. Was 80+ with higher humidity because of rain and pool b) I also only got 75g of carbs yesterday and short of my calorie goal by almost 500 cals. Felt good as far as workout mode regardless. I probably would've gotten in a couple more tri sets if I wasn't so beat, but I'm still happy with the results.

I also don't normally do much DB press work. Today I felt like doing it just to see if I can hit it harder....wrong day to pick that, but it felt good to do something different.

I'm not sure if face-pulls are usually used for rear delts, but I've been able to hit them hard using it. I use the handles on the same pulley, hold them at a 45 degree angle, keep my elbows shoulder height, and pull the handles towards the top of my head. When I go into negative, I never release the tension in my delts, and stop my extension at when my arms are at about a 90 degree angle. The burn is real.


Start time - 0505 End time - 0630


End Macros - 137c 38f 185p (you'll notice my protein doesn't vary much. I cook my chicken and split it throughout the week. I put that I eat the same, but some days might be a bit more, some a bit less, but all averages out to the 185ish number)

[-Lucifer]

I'm not sure if face-pulls are usually used for rear delts, but I've been able to hit them hard using it. I use the handles on the same pulley, hold them at a 45 degree angle, keep my elbows shoulder height, and pull the handles towards the top of my head. When I go into negative, I never release the tension in my delts, and stop my extension at when my arms are at about a 90 degree angle. The burn is real.

That's the correct way to do the face pull. Stick to sets of 15 and don't increase the weight that often. Work on MMC. After a while you'll get the hang of it. A lot of people end up using their traps as well, which defeats the purpose of the exercise. Also add the 'reverse pec deck' to your arsenal. Best MMC ever. Only problem is you'll have a tough time finding a free machine because all the bros will be using it to do chest flyes.

[TravelinJhwkFan]

That's the correct way to do the face pull. Stick to sets of 15 and don't increase the weight that often. Work on MMC. After a while you'll get the hang of it. A lot of people end up using their traps as well, which defeats the purpose of the exercise. Also add the 'reverse pec deck' to your arsenal. Best MMC ever. Only problem is you'll have a tough time finding a free machine because all the bros will be using it to do chest flyes.

I love the pec deck, but don't like the fixed handles on the one at my gym. When I'm on the road, I usually hit it because most machines at most gyms, the handles will go out as far as you want them, and I can blow the rear delts that way.

[leanguy09]

What were you working out today bud? Arms and legs? Or what?

[-Lucifer]

What were you working out today bud? Arms and legs? Or what?

U wot? It was his 'push day', which means he worked all the muscles that helped with pushing the bar (chest, delts, triceps).

[leanguy09]

U wot? It was his 'push day', which means he worked all the muscles that helped with pushing the bar (chest, delts, triceps).

Bud I'm still fairly new to lifting and I'm trying to learn the vocabulary. But now that makes sense.

[TravelinJhwkFan]

Bud I'm still fairly new to lifting and I'm trying to learn the vocabulary. But now that makes sense.

It's a pretty good way to get two full body workouts each week if you do 6 days a week ( I only do 5 and pick up where I left off on Monday). I've seen way better gains than the bro split I was doing beforehand.

[beardohio]

I'm making my way in here from the Gratitude thread. Fellow Josh brah checking in. Let me know when your wife is doing laundry on your abs, I've got a shirt to throw in, thanks!





In all seriousness...hope to follow along and see some weight thrown around.

[TravelinJhwkFan]

I'm making my way in here from the Gratitude thread. Fellow Josh brah checking in. Let me know when your wife is doing laundry on your abs, I've got a shirt to throw in, thanks!





In all seriousness...hope to follow along and see some weight thrown around.

Laundry every Sunday, take the drive down 71 and I'll make sure it's done. Glad to have you around. Getting ready to snoop your thread as well.