I'm Turning 48 Years Old In 3 Hours. JohnButz's New Journal.

[JohnButz]

Split your post up into 2 posts. That fixed it for me in the past

Thanks man! I'll give it a try.

[JohnButz]

06.28.2019


My schedule has been increasingly aggressive.

It had been since Monday that I had hit the lower body directly (other than the outdoor running.)

By the way, Frank Zane claimed his entire leg development improved by running 1.5 miles every night in preparation for the 1979 Mr. Olympia. I would like to add that I have found the running also has a way of tightening the mid section, in particular the lower abdominal area that can be problematic for men.

It has become semi popular to gloss over cardio training, usually by 20-somethings, that have the metabolism of a Ruby-Throated Hummingbird, or by lazy self proclaimed strength athletes, as they use the convenient argument that "jogging kills gains."

[JohnButz]

Lets think this through logically.

What is the difference between endless movement on indoor machinery (in a fixed motion, in an air conditioned building, with multiples of options, treadmills, stepmills, elipticals, televisions, cup-holders etc) & outdoor running? (uneven pavement, flora, fauna, weather, elements, 90* days, 10* days etc)

The very unpopular answer is that outdoor running is simply much harder (and more effective.)

Plus, it seems to me that the concept of health & fitness, is becoming increasingly omitting of the “health” component (your heart is the most important muscle in your body.)

Examples of this are plentiful in your gym and instagram feed.

Training:

Squats 45×10, 95×5, 115×5, 135×5, 155×1, 165×1, 175×1,1

Deads 45×10, 135×5, 223×1,1

Nutrition: Calories 2,560 Carbs 249 Fat 75 Protein 123

[JohnButz]

06.29.2019 Touch of Dips/Chins.


Winding down the training week, I decided to push some easy singles.

Training:

Dips BWx10, BW+25×3, BW+50×3, BW+75×2, BW+100×1, BW+110×1

Chins BWx10, BW+25×3, BW+35×3, BW+50×1, BW+60×1, BW+65×1

Nutrition: Calories 2,480 Carbs 211 Fat 86 Protein 101

[JohnButz]

06.30.2019 Running/High Calorie.


Started the day a little late, but decided on a 2 miler (performed fasted.)

Running 2 miles (14:45) Hot & humid.

I pushed the fast for quite a while, eventually having 4 whole eggs, 2 pieces of multigrain toast, & cod liver oil. My second meal was 10 ounces of baked cod (breaded.)

Last meal (refeed) was a large pizza, with pepperoni & black olives, & a couple glasses of Cab.

[JohnButz]

07.01.2019 Big 5 Full Body/Running.


Today I decided to go with a full body session to start out the week. I’m thinking I might return to some programming that I used periodically over time that includes “My Big 3,” but with a few additions.

Early Training:

Deads 45×5, 95×5, 115×5, 135×5, 155×5,5 (double over hand.)

Squats 135×5,5

Chins BW+25×5,5

Dips BW+50×5,5

BTB EZ Curl Farmers Walk 105x 200ft.

Then off to the restaurant to clean the ovens. This is a pretty big, time consuming job. Afterwards, I returned to some running.

Running 2 miles (15:02) pretty good time considering the heat & humidity.

[whatevergirl]

Your run times despite the heat are great! Cleaning a commercial oven has to be hard work. Have a nice 4th, John!

[jwtiger69]

07.01.2019 Big 5 Full Body/Running.


Today I decided to go with a full body session to start out the week. I’m thinking I might return to some programming that I used periodically over time that includes “My Big 3,” but with a few additions.

Early Training:

Deads 45×5, 95×5, 115×5, 135×5, 155×5,5 (double over hand.)

Squats 135×5,5

Chins BW+25×5,5

Dips BW+50×5,5

BTB EZ Curl Farmers Walk 105x 200ft.

Then off to the restaurant to clean the ovens. This is a pretty big, time consuming job. Afterwards, I returned to some running.

Running 2 miles (15:02) pretty good time considering the heat & humidity.

Solid training! Actually solid round of updates. I have trying to get myself to start running outside. My parents are runners sadly I am not. They have many half marathons. A few weeks ago I was asking them if they could find some 5k’s for me to do and of course run with my. I think the next is September in our area so I plan on that. Now I just got to get my butt outside and run a few days a week.

[JohnButz]

Your run times despite the heat are great! Cleaning a commercial oven has to be hard work. Have a nice 4th, John!

Thanks Sharon! Have a great holiday!

Solid training! Actually solid round of updates. I have trying to get myself to start running outside. My parents are runners sadly I am not. They have many half marathons. A few weeks ago I was asking them if they could find some 5k’s for me to do and of course run with my. I think the next is September in our area so I plan on that. Now I just got to get my butt outside and run a few days a week.

Brother, I think that running and weight training are about as complimentary as peanut butter & chocolate, corn flakes & milk. etc. To me, as a lifelong true natural trainee, there is no other pathway to a classic, golden era physique (not to mention the health benefits.)

[JohnButz]

Special thanks to Millz12323 for figuring out the enigma that this forum has become.

[JohnButz]

07.02.2019 Big 5/Push Mower Cardio.



I have had the same computer for about 10 years, It’s an imac that I got a good deal on a long time ago.

Through the years on this computer, I have become somewhat of a collector of training programs, some I purchased, some were freely available.

Some are outstanding, some decent, some are garbage, but usually even the ones that are less than memorable have at least a scintilla of value in the form of some distinction or idea that I may not have considered.

I recently had the thought of revisiting this collection in quasi-chronological order and extracting any and all value from these manuscripts/programs, and injecting the gold nuggets into my own programming. Some of these programs/books are well over a hundred years old.

Training:

Deadlifts (DOH Grip) 45×5, 135×5, 160×5,5

Squats 140×5,5

Chins BW+27.5×5,5

Dips BW+55×5,5

Farmers Walks (EZ bar, behind the back, reverse grip) 110x200ft.

Lawn care is a huge challenge for those of us that are racing the clock and Mother Nature, so after training I had a short window to mow 2 lawns that I’m responsible for (my own & my rental) So I figured to make it into a little extra cardio.

Push Mowing 1.3 miles tracked.

Nutrition: Calories 2,756 Carbs 216 Fat 70 Protein 167

[JohnButz]

07.03.2019 Big 5 Alt 1.


These summer days/nights can be very unpredictable business-wise.

We had a slower Saturday & Sunday (Friday was great) by standards this past weekend, but this week so far has been insane. Probably the heat.

With that type of unexpected increase, you tend to run out of product, so luckily there is a food service supplier nearby, and today I was going to need to pay them a visit.

I had about 30 minutes to spare for training, and after a couple days of Big 5 training (Deadlifts, Squats, Chin-ups, Dips, and Farmers Walks) I decided to perform some slight variations on most of these movements.

Training:

Power Clean 45×5, 95×5,5

Squats 140×5,5

Wide-Grip Pull-ups BW+10×5,5

Gymnastic Ring Dips BW+10×5,5

Farmers Walk (EZ bar, behind the back, reverse grip) 115×200 ft.

Nutrition: Calories 3,156 Carbs 284 Fat 82 Protein 183

[jwtiger69]

07.03.2019 Big 5 Alt 1.


These summer days/nights can be very unpredictable business-wise.

We had a slower Saturday & Sunday (Friday was great) by standards this past weekend, but this week so far has been insane. Probably the heat.

With that type of unexpected increase, you tend to run out of product, so luckily there is a food service supplier nearby, and today I was going to need to pay them a visit.

I had about 30 minutes to spare for training, and after a couple days of Big 5 training (Deadlifts, Squats, Chin-ups, Dips, and Farmers Walks) I decided to perform some slight variations on most of these movements.

Training:

Power Clean 45×5, 95×5,5

Squats 140×5,5

Wide-Grip Pull-ups BW+10×5,5

Gymnastic Ring Dips BW+10×5,5

Farmers Walk (EZ bar, behind the back, reverse grip) 115×200 ft.

Nutrition: Calories 3,156 Carbs 284 Fat 82 Protein 183

I love the addition of power cleans. I love those along with clean pulls and hang snatches. Don’t do them a lot but was thinking about trying to find a way to program those in. Mostly just rotate them one each time I go?

[JohnButz]

I love the addition of power cleans. I love those along with clean pulls and hang snatches. Don’t do them a lot but was thinking about trying to find a way to program those in. Mostly just rotate them one each time I go?

Yessir! I was basically going to do Deads/Cleans/Rack Pulls, Squats (no sub, because there isn't even a close variation) Chins/WG Pull-ups/ Neutral grip pull-ups (rings), Dips/Ring Dips/OHP, Farmers Walks (no sub.) Happy 4th to you and your's Justin!

[jwtiger69]

Yessir! I was basically going to do Deads/Cleans/Rack Pulls, Squats (no sub, because there isn't even a close variation) Chins/WG Pull-ups/ Neutral grip pull-ups (rings), Dips/Ring Dips/OHP, Farmers Walks (no sub.) Happy 4th to you and your's Justin!

Very nice! Enjoy your 4th as well.

[JohnButz]

07.04.2019 Big 5/Running.


Despite the uptick in calories, I’m seeing increased progress on a tightening waist measurement. This morning, I was ranging right around the 29 3/4 mark, while the scale is staying consistent.

The restaurant was open ( I committed to a big order for one of the local summer camps, So I decided to make a day of it.) I had about an hour that I could dedicate to training beforehand, and it went like this:

Training:

Rack Pulls 45×10, 95×5, 135×5, 185×5,5

Squats 145×5,5

Chins BW+30×5,5

Dips BW+60×5,5

F. Walks 115×200 ft.

Running 2 miles (14:31) Crazy humid, the track was filled with street fair people, so I think I could of trimmed possible 10-15 seconds off it.

Nutrition: Calories 2,836 Carbs 266 Fat 77 Protein 133

[JohnButz]

07.05.2019 Refresher.


Full day ahead. With the holiday this week, the inventory order days have changed, so I had another early start. After a few days of progressive work, I decided it would be a good day to employ what I call a refresher day.

Refresher days are lighter sessions, simply designed to keep the body in motion, and the mind crisp. Depending upon how much time I have available, I generally do 1-2 sets per movement, and stay way shy of being even close to tension on any lift/movement.

Training:

Deadlifts 45×10, 135×10

Squat 135×10

Neutral-Grip Ring Pull-ups BWx10

OHP 65×10

Nutrition: Calories 2,747 Carbs 212 Fat 90 Protein 169

[JohnButz]

07.06.2019 Big 5/Running.


Reading these old strength training manuscripts are very interesting. While some of the advice may be outdated, antiquated, even obsolete, there is a simple, logistic, coherent message, that comes across.

A good portion of the programming and methodology that you’ll find in the modern tense, tends to have a ostentatious quality, a good bit of flash, usually hints and elements of some foundational template, but with some gimmickry to stand out from the vastness.

I presume this is mostly by design to sell.

For instance or example, I really can’t see myself wrapping tourniquets around my appendages anytime soon.

Never say never through.

Training:

Deadlifts (DOH Grip) 45×10, 135×5, 185×5,5

Squats 150×5,5

Chin-ups BW+35×5,5

Dips BW+70×5,5

Farmers Walks (EZ Bar BTB Reverse Grip) 120×180 Ft.

Running: 2 miles (15:23) Nearly 1 minute slower than my last attempt. Heat was crazy & the humidity was nearly 100%.

Nutrition: Calories 2,765 Carbs 213 Fat 91 Protein 151

[Millz12323]

Great sessions man! Are you taking any rest days? Seems you've got something going on just about every day.

I want to be able to run 2 miles fast like you before the cold weather comes. Going to try doing 800m x 4 sets at about a 7 minute mile to get accustomed to the pace.

[JohnButz]

Great sessions man! Are you taking any rest days? Seems you've got something going on just about every day.

I want to be able to run 2 miles fast like you before the cold weather comes. Going to try doing 800m x 4 sets at about a 7 minute mile to get accustomed to the pace.

Thanks Brother! Rest days are few and far between currently (probably once a month, maybe) I like to stay at or within striking distance of single digit BF% year round, not for just aesthetics, but also for me, this is when I function, think, create, perform, & live best, in every way. I ran another 2 miler today (Sunday, that I'll post tomorrow) and was thinking that I couldn't imagine going another even half-mile. I like your approach to the 7 minute mile. I think you will crush it. You obviously have a great drive and tenacity!

[JohnButz]

07.07.2019 Running.

Running 2 miles (15:04)

Nutrition: Calories 2,792 Carbs 236 Fat 79 Protein 133

[JohnButz]

07.08.2019 Big 5.


Morning session before inventory etc.

Training:

Deadlifts (DOH grip) 45×10, 135×5, 190×5,5

Squats 155×5,5

Chin-ups BWx5 BW+40×5,5

Dips BWx5, BW+85×5,5

Farmers Walk (EZ bar behind the back/reverse shrug grip) 125x 200 ft.


Nutrition: Calories 2,389 Carbs 231 Fat 81 Protein 133

[jwtiger69]

Good training as always!

[JohnButz]

Good training as always!

Thanks Brother!

[JohnButz]

07.09.2019 Big 5 alt.



Another Tuesday, another inventory day. I had to leave early, so an early training session was on tap.

In a perfect world, I would probably train right around noon, as this time of day always seemed to be a perfect marriage of energy, motivation, and physiology, at least for me.

But, morning exercise does have it’s positives too.

Training:

Cleans 45×10, 100×5,5

Squat 140×10

WG Pull-ups BWx5, BW+12.5×5,5

Gymnastic Ring Dips BW+12.5×5,5

Farmers Walk (EZ bar, BTB, Reverse Shrug Grip) 130x 160 ft.

Nutrition: Calories 2,871 Carbs 241 Fat 89 Protein 153

Had a slight delay on my commute this morning. ������

[JohnButz]

07.10.2019 Running/Refeed.



Like most of the country, we are having a nice heatwave with a good bit of humidity too. I actually don’t mind it that much at all, and way prefer it to the cold.

I wanted to soak up a little of that natural vitamin D, so I went to the circular stadium track for the second time this season.

Running 2 miles (15:15)

This session went a lot easier than I expected.

Nutrition: Refeed of MuscleMilk, cod liver oil, later a steak/cheese house sub, later still, an 8-cut extra pepperoni pizza, and 2 glasses of Cabernet.

[jwtiger69]

07.10.2019 Running/Refeed.



Like most of the country, we are having a nice heatwave with a good bit of humidity too. I actually don’t mind it that much at all, and way prefer it to the cold.

I wanted to soak up a little of that natural vitamin D, so I went to the circular stadium track for the second time this season.

Running 2 miles (15:15)

This session went a lot easier than I expected.

Nutrition: Refeed of MuscleMilk, cod liver oil, later a steak/cheese house sub, later still, an 8-cut extra pepperoni pizza, and 2 glasses of Cabernet.

That sounds like fun. Going to a stadium is great. In between laps you can do stairs and is also good for doing some sprints. We got our soccer rosters last night so that means practice should start next week. That means I will be running around with the kids and forcing them to do laps/sprints. Mainly because I need to do those as well@!

[JohnButz]

That sounds like fun. Going to a stadium is great. In between laps you can do stairs and is also good for doing some sprints. We got our soccer rosters last night so that means practice should start next week. That means I will be running around with the kids and forcing them to do laps/sprints. Mainly because I need to do those as well@!

I'm blessed to have a park with a paved track, and a stadium with the rubber-like 440 track within walking distance. Very sad that very few use it. Best of luck with the new soccer season!

[Samraiwise]

Always interested in Farmers Walk. Nice workout m'friend, well balanced intensity and volume, with a variety of exercises for both upper and lower body. I admire that.

[JohnButz]

Always interested in Farmers Walk. Nice workout m'friend, well balanced intensity and volume, with a variety of exercises for both upper and lower body. I admire that.

Thanks Kaz! Have a great weekend Brother!