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

[JohnButz]

I have never been one to partake in new years resolutions, or use a date on the calendar as a significant starting point.

I never really bought into the idea that a new year, a new month or week magically produced a clean slate, a new start.

Right around late February this year, I did as I do most days, I woke decently early (all things considered being that I work nights,) had my morning black coffee, went to the basement gym, and had one of the best training sessions I have had in a long time.

Everything clicked.

The weights felt like feathers, my energy was crazy, it was a workout that I might of experienced 4-5 times in my 25 years of training.

I have had a ongoing training journal since 2011: https://forum.bodybuilding.com/showt...hp?t=137309343

This journal (which had as many as 7 individuals posting at differing points) had it all. The good, the bad, the ugly.

I finished up my session, had breakfast and logged in to post my progress.

Then, I got an error.

I was a little miffed, as I typed all sorts of descriptions, thoughts, etc.

Tried again.

Another error.........

I got the idea to copy/paste my post, try a different browser.

Nope.

I emptied my cache, looked for certain keywords that might be a problem.

Still got the error.

I kept trying, but eventually gave up and decided to start anew when I felt motivated.

From late Feb through late April, I have been training hard.

Life has thrown a few curves.

I'm back in the restaurant business after a 4 year hiatus (I have been working as a mail carrier, a waiter, a personal trainer, a chiropractic assistant a few other hit/misses, usually having at least 2 jobs.)

Now, I'm back where I belong. I've learned a lot about people, a lot about myself.

I think sometimes things happen for a reason.

What may seem like a setback, might actually be necessary.

Change, while it might be sudden, unexpected, could possibly be our creator's way of prompting us to "get on our path."

I am in love with the art, science, experimentation that is the physical culture. (the fact that I have been training in a dusty, dark, unorganized gym for the past seven years should be of proof.) LOL

Anyway, I want to thank you for following along in this.

I plan on regular updates that will hopefully have some value.

I will always be honest, transparent, and show my wins and losses.

[JohnButz]

My restaurant is open Tuesday through Sunday, with Monday being a "break."

I often find that Monday is way more busy than "work days," as I'm trying to fit everything in, catch up, fill in the holes.

My training:

After a Muscle Milk & liquid cod liver oil.

I performed a wrist warm-up. (I'll post a vid in the coming weeks.)

Then,

Wall Wrist Walk 5x3
Wall First Knuckle Walk 4x3
Wall Wrist Rock Walk 5x3
Wall Fingertip Walk 4x3
Tripod 4x24 seconds/Static Seated Shoulder Flexion 4x10


Weighted Pull-ups
BW+25x12,11,11,10,10


Weighted Dips
Bw+25x20,20,20,20,20


Press
60x5, 70x5, 80x9

alt with

Incline Push-up
BWx15,15,15,15

alt with

German Arm Swing
4x10

Incline Row (Rings)
Bwx15,15,15,15

alt with

One Arm Lat Lean
4x 15s,15s,15s,15s

Scapular Shrugs
Bwx15,15,15,15

alt with

Swivel Hips
4x5

[JohnButz]

I weigh myself & measure my waist each morning. It is interesting to see how the body responds to changes, whether they are slight like using a different protein, or large like having a refeed day.

On Sunday I had a refeed of pizza & a good bit of Cabernet and sort of expected the scale/waist to reflect it, but I was pleasantly surprised to see my waist about a half inch down from the previous day (BW=148, WM=30.5)

Training:

Bent Hollow Body Hold 4x48 sec.
Cat/Cow 4x5

Seated Russian Twist 4x30
Hips Circle 4x10

Tuck-Up 4x12
Stiff Led Windmill 4x5

Deadlift
145x5
170x5
190x8

Assisted Squats 4x15
Sideprone Lift 4x3

Nutrition:

Calories 2,458 Carbs 126 Fat 72 Protein 167

[JohnButz]

My birthday yesterday was a good day. Tuesday is order/truck day, and I had a huge inventory coming in, so I hit my training early and went straight to work.

I actually enjoy putting the inventory away as it is like a mini-workout in itself. Business was great, and the day was long, but productive.

Today, was a break from the weights/calisthenics.

Training:

20 minute city run 2.4 miles.

[JohnButz]

Calories 2,373 Carbs 149 Fat 81 Protein 137

BW=150 Wm=30.5

[JohnButz]

Woke today to a body weight of 149, waist measurement was 30.5. On tap was some upper body training.

Training:

Started out with a series of forearm warm-ups and stretches, then a little tripod work. I'm working all of these movements progressively, but they also serve as a warm-up for my pull-up/dip work to follow.

Pull-ups
BW+30x11,10,10,9,9

Dips
BW+30x20,20,20,20,20

Bench Press 105x5, 120x5, 135x8

Incline Push-up
German Arm Swing
Incline Row (rings)
One Arm Lat lean
Scapular Shrugs
Swivel Hips

Nutrition:
Calories 2,650 Carbs 154 Fat 86 Protein 159

[JohnButz]

Training:

Quick Friday session, little core work to start.

Bent Hollow Body Holds/Cat Cows
Russian Twists/Hip Circles
Tuck Ups/Stiff Leg Windmills

Squats
105x5
125x5
140x12

BW Squats x100
Side Prone Lifts.

Calories 2,563 Carbs 165 Fat 81 Protein 165

[JohnButz]

05.06.2019 The New Big 3.

I have always included what I consider the very best, result-producing movements, that being squats, pull-ups, & dips in every routine I have ever performed.

This triad of exercises for my money, produce results in terms of aesthetics far beyond any others & you simply get way more bang for your buck with dedicated, intelligent programming & progression if you put your time in with them.

Recently, I had the idea to experiment with my own version of “The Big 3,” but my variation would replace the barbell bench press, with weighted dips, and standard deadlifts, with weighted pull-ups.

Deadlifts & Bench Presses are great movements, but in my experience very few perform them correctly.

On both of these exercises, if your form/technique suffers, it is not a matter of if, but when you will find yourself with a low-back, or abdominal issue (deads) or some deltoid malignancy (bench.)

I just finished up a good week of training, and a crazy business week, so I decided to take the weekend off completely from any training or conditioning. I had been on a long stretch of fairly hard training and very long work days, so a mini-deload was prudent.

But today, I decided to begin this experiment on my own take of the “Big 3.”

I decided to start with extremely doable, moderate loads, and minimal volume that will increase as the weeks progress.

Today’s session:

Squats 45×15, 95×5, 115×3, 135×9,9

Dips BWx10, BW+40×9,9

Pull-ups BW+5×7,7

Went to work, took care of the inventory and some odds/ends, mowed the lawn at my rental, then:

Running 2 miles (15:56)

Nutrition: Calories 2,562 Carbs 160 Fat 68 Protein 175.

Tomorrow will be some more upper body work, with an emphasis on pull-ups.

[JohnButz]

05.07.2019 Pull-ups/Upper-Body.

Training:

Incline Bench 45×10, 115×8,8

Pull-ups BWx5, BW+25×8,8,8

D. Row 40’sx8,8

OHP 75×7,7

Chin-ups BWx8,8,8,8,8

Barbell Curl 45×20, 55×10,10,10

Lying Triceps Ext 35×8,8,8,8,8

All movements were kept far away from failure, just looking to get work in.

Nutrition:

Calories 2,381 Carbs 139 Fat 83 Protein 144

[JohnButz]

05.08.2019 Squats/Dips/Lower Body.


Woke to a body weight of 148, waist measurement was 30.5.

I have been blessed with being extremely busy at the restaurant and the long days turn into long nights, but my training has been a nice escape, a brief sojourn from the otherwise jam-packed days. My goals currently are to return to single-digit body fat, and push my squats, dips, & pull-ups to new levels (hopefully resulting in new levels in aesthetics.)

Squats 45×10, 115×3, 145×7,7,7

Dips BWx10, 35×5, 55×7,7,7

Barbell Lunge 45×10,10

Leg Curl 25×10,10

Rack Pulls 135×20,20,20

Farmers Walks 20’sx 800 ft.

Nutrition: Calories 2,416 Carbs 153 Fat 74 Protein 132

[JohnButz]

05.09.2019 Running/Conditioning.


A day away from the weights today couldn’t come at a better time, as I had a pretty loaded schedule.

I did get out for a city run, 20 minutes, covering 2.6 miles. I’m trying to get in some form of running at least three times/week, whether it be a 20 minute run, a 2 miler, or sprints.

Nutrition: Calories 2,133 Carbs 134 Fat 59 Protein 116

[JohnButz]

05.10.2019 Pull-ups/Dips/Upper-Body.


Today I had a moderate upper-body session on tap, with an emphasis on pull-ups & dips.

Pull-ups BWx5,5 BW+25×4,4

Dips BWx5, BW+35×3, BW+70×3,3,3

Ring Dips BWx20,20

Pull-ups BWx15,15

D. Row 45×12,12

One Arm D. Press 15×15,15

Chin-ups BWx8,8,8,8,8

Barbell Curls 50×20,20

Lying Extension 45×12,12

Nutrition: Calories 2,397 Carbs 116 Fat 55 Protein 176

[JohnButz]

05.11.2019 Squats/Lower Body.


Despite all the modern technological advancements in the tracking of body composition, I’m still a “mirror, scale, waist measurement guy.”

Interestingly, these three indicators, checkpoints, are not always congruent.

Take this morning, for instance, with my goal of obtaining single digit body fat, and increased strength on what I call Apex movements, I was pleased to see visual improvement, in the form of striations, “cuts,” and an overall leanness, particularly in the midsection, with a look in the mirror.

The scale was about where I estimated all things considered, but my waist measurement was actually a tick above previous readings, and what I expected it to be.

I guess the moral of the story is to take these readings as temporary glimpses of the overall big picture on your journey towards your goals.

Think trends, not snapshots, especially when it comes to stat-based indicators like the scale or body measurements.

Training:

Squats 45×10, 95×5, 135×3, 155×5,5,5

Barbell Lunge 50×10,10

L. Curls 30×15,15

Rack Pulls 145×20,20

Farmers Walk 25’sx 600 ft.

Nutrition: Calories 2,583 Carbs 142 Fat 71 Protein 164

[JohnButz]

05.12.2019 Running.


A break from the weights today, my focus was on running/conditioning, with a refeed to follow in the evening.

Generally, I do my conditioning fasted and today was no exception. I’ve experimented with BCAA’s (Branched-Chain Amino Acids) in the past for my fasted training, but being that I don’t follow a systematic daily approach for intermittent fasting at this time, I don’t see the need. I’m fairly certain that I still have ample aminos from my late evening meal, and supplementing with them is most likely unnecessary.

Training:

Running 20 minutes/ covering 2.6 miles through the city.

Nutrition: Normal eating through the day, a late night pizza with pepperoni/mushrooms, a couple chocolate chip cookies, and 2 glasses of Cab.

[JohnButz]

05.15.2019 “My Big 3″/Running.

Today, my focus was on a very moderate performance of “My Big 3,” and some good old fashioned road work.

Training:

Squats 45×10, 95×5, 155×3, 140×9,9

Dips BWx10, BW+45×9,9

Pull-ups BW+10×7,7

Then to the mean streets of the city, with a 20 minute run, covering 2.6 miles.

Nutrition: Calories 2,274 Carbs 134 Fat 56 Protein 140

[JohnButz]

05.16.2019 Upper Body Hypertrophy & Road Work.


This morning was a little upper body hypertrophy work/running.

Training:

Incline Bench 45×10 120×8,8

Pull-ups BWx5,5 BW+25×8, BW+27.5×8, BW+30×8

D. Row 50×8,8

OHP 80×5,5

Chin-ups BW+5×8,8,8,8,8

Barbell Curls 55×20

Lying Ext. 55×10

Then directly to the park for a 2 miler.

Running 2 miles (15:22) lots of obstacles/people on the track.

Nutrition: Calories 2,447 Carbs 149 Fat 70 Protein 152

[JohnButz]

05.17/18.2019 Squats/Dips/Low Body/Running.


Combo post of Friday & Saturday training.

I’m working out the kinks of this programming, so just a scant update without much detail. After a couple weeks of experimenting, I think I have a template in place for Monday.

Training:

Friday (5.17) Squats & Dips, with some low body hypertrophy.

Saturday (5.18) Running 20 minutes. This was my best run of the year by far.

Nutrition:

Friday: Calories 2,555 Carbs 152 Fat 68 Protein 152

Saturday Calories 2,429 Carbs 149 Fat 68 Protein 152

For Sunday, I might do an easy run, then probably a refeed.

[JohnButz]

05.19.2019 Running/Pizza.

Decided to do a 2 miler today.

Today was easily the hottest, most humid day of the year thus far. I figured today would be a good day for an “easier run,” kind of pace myself, enjoy it, just do the work.

Running 2 miles (15:52)

Nutrition: normal eating for the first half of the day, then a refeed of extra pepperoni pizza and Cab.

[JohnButz]

05.20/05.21.2019 “My Big 3″/Road Work/Upper-Body Hypertrophy.


Double post for Monday/Tuesday.

Monday:

Squats 45×12, 95×5, 115×5, 140×9,9 155×1,1,1

Dips BWx10, BW+50×9,9 BW+75×1,1,1

Chins BWx5 BW+10×7,7, BW+20×1,1,1

Then in the evening:

2 mile run (15:06)

Swapped out the pull-ups for chin-ups as the experimentation continues. I am liking chins as more of a power movement, and wide-grip pull-ups as a volume movement.

Nutrition: Calories 2,853 Carbs 170 Fat 84 Protein 164

Tuesday: Long work day, but still got in an early morning nice upper body session.

Incline Bench 45×12, 95×5, 115×3, 125×8, 115×10, 105×12

Pull-ups BW for 10 sets of 10 (100.)

D. Row 60’sx 6,6,6

EZ Curls 60×8

Lying Triceps Ext. 60×8

Nutrition: Calories 2,734 Carbs 198 Fat 75 Protein 162

[JohnButz]

05.22.2019 Squats/Dips.



Short & sweet workout today. Typically, I would add some extra lower body work (hypertrophy) to this session, but I was low on time.

Training:

Squats 45×12, 95×5, 115×5, 135×3, 150×7,7,7

Dips Bwx12, BW+33×5, BW+44×5, BW+65×7,7,7

Nutrition: Calories 2,108 Carbs 125 Fat 49 Protein 139

No weights tomorrow, just probably some outdoor running.

[JohnButz]

05.23.2019 Running.



Today was ‘weightless.” No iron, but I did want to get some form of conditioning in, so I decided on a 20 minute city run.

Running: 20 minutes/covering 2.6 miles.

Nutrition: Calories 2,599 Carbs 180 Fat 73 Protein 154

[JohnButz]

05.24.2019 Chin-ups/Dips/Upper Hypertrophy.


It’s been a little over 6 months since I ventured back into the restaurant business. In some ways it has been a flash in time, in other ways it seems like a lifetime.

I was out of the business for about 4 years, working multiple jobs, waiting tables, training, never really having a regular schedule, nor knowing when the day would begin nor end.

Despite the insane amount of hours I’m currently putting in, I didn’t realize how much I would be enjoying and reaping the benefits (in terms of physique, strength & health) of having a general idea of how the day will unfold.

Even though I’m working substantially more hours now, It makes the actual planning of workouts, and nutrition (and recovery) a whole lot easier when you generally know how the day will play out.

Training:

Chin-ups BWx5,5 BW+35×4,4

Dips BWx10,10 BW+75×3,3,3

Pull-ups BW for 10 sets of 10 (100.)

Ring Dips BW for 10 sets of 10 (100.)

Nutrition: Calories 2,523 Carbs 183 Fat 65 Protein 117

[JohnButz]

05.25.2019 Just Squats.



Staring down the barrel of a 12 hour day, I wanted to get some work in, but time was very limited. Squats were on the docket.

Training:

Squats 45×12, 95×5, 115×5, 135×5, 160×5,5,5,1,1,1

Short & sweet.

Nutrition: Calories 2,458 Carbs 135 Fat 69 Protein 180

[JohnButz]

05.26.2019 2 Miler.



No weights today, but I wanted to get some running or conditioning work in. I had to do a bunch of tasks before work, so I went with a timed 2 mile run.

Training:

2 mile run (15:21) Felt like a swift pace, but it was very humid, in fact right as I finished the skies opened up and the rain fell, which felt awesome!

Nutrition: After fasted training, I had a MuscleMilk & cod liver oil. Later was a plate of ground beef nachos, and finally a late night pizza with Merlot. Lots of calories.

[JohnButz]

05.27/05.28.2019 “My Big 3″/Upper Body Hypertrophy.


05.27.2019

Off from work for Memorial Day, but I still needed to go in to do the inventory and some maintenance. I had a small window to train early, but the workout was probably just about 25-30 minutes. I went to work, then I had to help my uncle with setting up and removing some old air conditioners.

Training:

Squats 45×12, 95×5, 115×5, 140×9,9,9

Dips BWx10, BW+50×9,9,9

Chins BW+10×9,9,9

I normally like to perform some progressive singles with this session, but ran out of time today.

Nutrition: Calories 2,007 Carbs 144 Fat 48 Protein 89

05.28.2019

Training:

Incline Bench 45×12, 95×5, 115×3, 130×6, 120×8, 115×10

Pull-ups BW+2.5 for 10 sets of 10 (100)

Ring Dips BW for 5 sets of 10 (50)

Nutrition: Calories 2,491 Carbs 137 Fat 66 Protein 191

[whatevergirl]

Hey! Your very own journal. I'm not keeping mine going anymore.

Keep up the good work, John.

[JohnButz]

Hey! Your very own journal. I'm not keeping mine going anymore.

Keep up the good work, John.

Thanks Sharon!

Sorry to hear you are not journalling anymore. Your writing is excellent, thought-provoking, and I always enjoyed following along. Do you keep a log anywhere else?

Thanks for checking in here!

[whatevergirl]

Thanks Sharon!

Sorry to hear you are not journalling anymore. Your writing is excellent, thought-provoking, and I always enjoyed following along. Do you keep a log anywhere else?

Thanks for checking in here!

Thanks for saying that! Yea, I don't visit bb.com much anymore, just busy. Although, I use the bodyspace app more so for logging workouts, etc.

My favorite post so far in this journal is #21.

[JohnButz]

Thanks for saying that! Yea, I don't visit bb.com much anymore, just busy. Although, I use the bodyspace app more so for logging workouts, etc.

My favorite post so far in this journal is #21.

I'm still doing the road work despite what the "experts" espouse. If running is good enough for Frank Zane, then I will humbly continue his tradition.

Thanks for being a friend and your support all these years.

Social media, and also this site has changed a bunch.

I remember a time when this site had an active, supportive community.

Like-minded individuals who came from all sorts of backgrounds/situations/realities, but yet found common ground in simply wanting to improve and be the very best that they could be.

I'm hoping it revives.

I will certainly check out your Bodyspace entries!

Your writing is off the carts excellent and has a unique style & flair.

Thanks again!

[JohnButz]

05.29.2019 Squats/Dips/Road Work.



Today was 2/3 of My Big 3, & some running.

Training:

Squats 45×15, 95×5, 115×5, 150×7,77

Dips BWx10, BW+65×7,7,7

Running 2 miles (15:39) Very humid, but not a bad pace considering.

Nutrition: Calories 2,518 Carbs 182 Fat 63 Protein 134

I’m seeing a sort of homeostasis with both the scale & waist measurement (147/30.25), although a little micro-recomping in the sense of a tightening midsection from the increased running.