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View Full Version : Make love, not babies. Jonny's new journey.



Jonisocool
01-13-09, 4:02 pm
lol everyone had a cool journey title, and I couldnt think of one. So dont ask how I came about this.

Just got back from a deployment last october. Did some excessive drinking and celebrating. And now its the new years. So here I am.

trainings random. I'm either trying something different and doin something new. I know that over my deployment I did a lot of westside and really enjoyed that. But I'll follow up tonight on the spec's of my training after I hit the gym.

EDIT: damn, sorry wrong section. can a mod move this to journeys please.

Mr. Dead
01-13-09, 4:04 pm
You know I'm subbed!!!

Jonisocool
01-13-09, 4:07 pm
You know I'm subbed!!!

woot. welcome aboard Mr. Dead.

When're we having that Seattle ABC so I can log it here for everyone to see how washington does.

Jonisocool
01-14-09, 1:02 am
Squats
135x5
225x5
315x5
315x3
315x3

Leg Ext.
18,15,15,12

Hack Squat
1 pps x12
1 pps+25 x10
1 pps+25+10 x10

Seated Calf Raise
1 pie x 25
2 pies x 20
2 pies +25 x20
2 pies +25+25 x20

DB Calve Raises
45x20
50x20
55x20

And thats how I popped my gym cherry for 09.

For dinner I found this bomb recipe from FLEX magazine.

It was..

Chicken Broccoli Casserole
4 boneless/skinless chicken breasts
1 package (10oz) frozen broccoli florets
1 can (10.75oz) 98% fat free Cream of mushroom soup
1/2 cup nonfat milk
1 cup nonfat cheddar cheese, grated.

Just cook the chicken and broccoli for 5 minutes, stir up the soup and milk, then combine them all, cook for another 5 minutes, take it out of the oven and stir, then microwave 5 more minutes, then top with cheese. Zing! 15 minute casserole.

Says serves two, but fuck that. Altogether.. 698 calories(78g protein, 60g carbs, 8g fat)

Lates.

hjayss
01-14-09, 4:25 am
i GOTTA ASK SORRY WHERE DID YOU GET THAT TITEL...LOL..NAH BUT HEY YOUR WORKOUTS LOOKED GREAT..

Keep it up I will try and get back in here to see how you are doing here and there..

SQUAT or DIE!
01-14-09, 4:36 am
subbed aswell.. i am also intrigued as to how you got the name.. LOL

Jonisocool
01-15-09, 1:54 am
subbed aswell.. i am also intrigued as to how you got the name.. LOL


That question sir.. is above your paygrade lol.

Uhh lets see.

Seated Barbell Press
135x15
155x10
155x5
175x3

DB Side Laterals
25x15x3

Barbell Front Raises
60x10x3

One-arm Press
25x15
30x15
40x13
40x10

Was about to do defranco presses but got distracted. Some guys that I've just been casually saying hi to for the past month invited out to their shack to train. Said they've invested a lot of time and money into it, and we can drop weights, play non-mainstream radio music, and motivate eachother with words that we wouldnt normally use at a public gym lol. I also started telling them about westside, and they want to try it out, so it would seem I'm getting sucked back into westside again. ahhhhhh i cant get away.

Also gunna do tire flipping for my first time ever @_@ said he has up to 600lb tires.

But after that giant distracting convo..

Gripwork Giant set
Behind the Back BB wrist curls
60x25
Bench Supported BB wrist curls
60x25
Plate Pinching
45xmax time

x3

post workout~

1/2 cup milk
1 scoop vanilla whey
1 tsp. cinnamon

Microwaved for 60 seconds, stirred, then dipped a banana in it and drank the rest!

Jonisocool
01-30-09, 12:28 am
warmup 30lb barbell
20 curls/20 extentions

DB curls
30x14
40x14
40x11

Preacher Curl Machine
50x14
70x14
90x14

Seated DB Extentions
80x11
85x10
110x7

Rope Pushdowns
110x13
Vbar Pushdowns
140x14
Straight Bar Pushdowns?
120x14

Incline EZ bar Nose Breakers
65x14
65x14
85x13

Static Grips/Hold
225xfailure
275xfailure
325xfailure

Couldnt have been longer than 30 seconds on either of them.

Ab Circuit~

Cardio level 12 Incline, speed 3.5@15 minutes

SQUAT or DIE!
01-30-09, 4:08 am
great arm day man.. and since i really have no paygrade, i guess that makes sense..

Jonisocool
02-04-09, 1:35 am
great arm day man.. and since i really have no paygrade, i guess that makes sense..

it was the drinking toast for every drink on new years... along with 'up the butt, no babies" and then the clanking of the bottom of our shot glasses. So the journey could have been make love not babies, or up the butt no babies lol.

Well you do now, you're promoted.

Defecit Deadlifts 2" platform(in the squat rack, there was no where else to deadlift ; ;)
135x5
225x3
275x3
315x3
365x1
375x1
385x1

Facepulls
70x15
80x18
90x18

Pullups
bwx11
bwx8
bwx7

Kroc Rows
80x14
85x14
90x12

Pulldowns
i dont remember x 8 x 3

Jonisocool
02-05-09, 10:15 am
Decline BP
135x10
185x5
225x5
225x5
265x3
275x3
295x1

Incline DB Press
50x12
55x10
60x9

Flies
35x15x3

Calves
Standing Calve Raise Machine
150x20x4
Standing DB Calve Raise
70x15x3

Abs Circuit
Medicine Ball Russian Twists 3x15
Crunches 3x20
Flutter Kicks 3x15
Oblique Crunches 3x12

Cardio
Level 12 incline, Speed 3.0 @ 12 minutes

Getting bored here. Think monday is the perfect day to start up west side again.

C.Coronato
02-05-09, 11:00 am
Looking good and strong man.. I Like the PWO drink. Nuke the whey and milk and dip a banana. That sounds amazing.

Jonisocool
02-06-09, 10:10 pm
Screw this. I need westside.

Starting tomorrow

Saturday: ME Lower
Sunday: Off/GPP
Monday: DE Upper
Tuesday: Off/GPP
Wednesday: DE Lower
Thursday: ME Upper

Jonisocool
02-14-09, 11:30 pm
In The Dalles, Oregon for the weekend, and the beazy's wanted to charge me 12 dollars for a walk in.. or 60 bucks for a week.. I pay 66 for 3 months student discount back home. The weights blew too. I convinced them to let me in for free for the day however, wasnt gunna waste the weekend.

ME Lower

Rack Pulls 3" below the knee
135x5
225x5
315x3
365x3
405x3
415x1
425x1
425x1

RDL(No GHR ; ;)
135x14
135x14
135x14

Kroc Rows
75x10
85x10
85x10

Facepulls
75x16
85x16
95x16

Medicine Ball Russian Twists(standing)
10lb ball x 15
Med ball Russian Twists(floor)
10lb ball x 15
Crunches
bw x 30
Decline Board crunches
bw x 30
Cross Over Crunches
bw x 20 each side

Level 13 Incline, Speed 3.3, @8 minutes

shizz702
02-15-09, 6:14 pm
Hey John how you been bro? Just found your new journey here so you know I'm subbed from here on out. Glad to see you doing your thing with westside again.

Jonisocool
02-15-09, 9:39 pm
Hey John how you been bro? Just found your new journey here so you know I'm subbed from here on out. Glad to see you doing your thing with westside again.

Thanks man. You know, back in the states, just trying to make it and do my thing. Things have been getting out of hand with school/financial stuff/partying/old n new friends. So I'm down to 200lbs now lmao. But I think I can get up to 215-220 and be stronger than I was at 240.

Jonisocool
02-17-09, 10:34 pm
DE upper

Bench press
155x 3, 3, 3, 3, 3, 3, 3, 3

main supp.
CGBP - 2/3 Board, didnt have my boards >< had to tuck foam under my shirt.
205x 8,8,8

accessory-delts
Defranco's Press
40x12
50x10
60x10
65x10

accessory - lats
Pull Downs
130x12
140x12
150x12

shoulder prehab
Lateral Flies
20x15,15,15

Hammer Curls
35x8,8,8

Not gunna outline the day next time, just these next few days.

DE Bench movement
main supp.
accessories delts
accessories lats(row motion)
shoulder prehab

and sometimes hammer curls to keep tendonitus at bay >:O

NJC_Manhattan
02-17-09, 11:01 pm
DE upper

Bench press
155x 3, 3, 3, 3, 3, 3, 3, 3

main supp.
CGBP - 2/3 Board, didnt have my boards >< had to tuck foam under my shirt.
205x 8,8,8

accessory-delts
Defranco's Press
40x12
50x10
60x10
65x10

accessory - lats
Pull Downs
130x12
140x12
150x12

shoulder prehab
Lateral Flies
20x15,15,15

Hammer Curls
35x8,8,8

Not gunna outline the day next time, just these next few days.

DE Bench movement
main supp.
accessories delts
accessories lats(row motion)
shoulder prehab

and sometimes hammer curls to keep tendonitus at bay >:O

Solid day bro. What is defranco's press?

Jonisocool
02-17-09, 11:41 pm
Solid day bro. What is defranco's press?

I have friends that call them keg presses.. but its basically an OH press, but with one dumbell and 2 hands.

NJC_Manhattan
02-17-09, 11:43 pm
I have friends that call them keg presses.. but its basically an OH press, but with one dumbell and 2 hands.

Cool. Thanks man.

Mr. Dead
02-19-09, 4:46 pm
What are ya hittin' Saturday...?

Jonisocool
02-19-09, 6:52 pm
Probably max effort upper body. You?

Mr. Dead
02-19-09, 6:53 pm
Arms...

Jonisocool
02-19-09, 8:18 pm
Arms...

well lucky for us both, I think arms and upper body are technically in the same area!

Jonisocool
02-22-09, 7:01 pm
busy 3 day weekend.. between bombing my midterm so that I could catch the ferry to seattle to make it to the funeral, and 2 midterm papers due by monday that I havent even started yet, no training was done. lmao.

I'm starting this program boris shieko made today. It was on a xl spread sheet, so all I had to do was punch in some numbers. Will punch out to the gym in an hour and half.

Jonisocool
02-23-09, 9:09 pm
Sheiko Base/Prepatory plan for Powerlifting Day #1

I found this excell spread sheet and filled it in. Kicked my ass

(WeightsxSetsxReps)
Squat
185x1x5
220x2x4
255x3x2
295x5x2

Bench
140x1x5
170x1x4
200x2x3
225x6x3

DB Flies
30x5x10

Squat
185x1x5
220x1x5
255x2x3
255x4x0

Abs
Weighted abs x3x10

The last set of squats.. the 6 sets of 3 wasnt happening. Got 2 sets then my hams were fried. Bench I barely finished.

This is some good shit though, looking forward to the next 4 weeks, and startin up a different sheiko program.

Gunna go lie down, legs feel like they've been mutilated by a sautering iron.

SQUAT or DIE!
02-23-09, 9:10 pm
good work man....

Jonisocool
02-24-09, 10:36 pm
Cardio/Stretching
20 minutes/level 12 incline/speed 3.5

Followed by 15 minutes of stretching.

Trying to get some blood thru my legs and chest. Mainly my legs, they are soar as shit. fkin sheiko volume!#$@!$

shizz702
02-24-09, 10:49 pm
Sheiko? Nice!

Done a bit of research on it and it definitely looks like a solid way to lift. Are you doing the beginner cycle?

Funny how so few of exercises can get so much done eh?

Jonisocool
02-24-09, 11:59 pm
Sheiko? Nice!

Done a bit of research on it and it definitely looks like a solid way to lift. Are you doing the beginner cycle?

Funny how so few of exercises can get so much done eh?

Maybe its just the volume, but it did a number on me. Nah I'm not doin #29 yet, or better known as the begininer routine. i've had this "base prepatory plan for powerlifting" excell spreadsheet for almost a year now. So I'ma finish out 4 weeks of that, then try 29, then try one of the more advanced ones. Its a nice curveball for westside.

Jonisocool
02-25-09, 11:52 pm
WeightsxSetsxReps

Deadlift
200x1x4
245x1x4
285x2x3
325x5x3

Bench
140x1x6
170x1x5
200x2x4
228x2x2
215x2x3
200x1x4
185x1x6
170x1x8
140x1x10

DB flies
15x5x10

Deadlift til knee's
205x1x4
245x1x4
285x5x4

Good Mornings
barx5x5

Deadlifts werent bad despite hams being soar. Bench sucked. And deadlift til knee's I'll need to work on. Hard to not round when stopping at the knee's, but I think they'll help me from never rounding my back evaaaaaaaaaaaaaaaaaaar!!!

Showertime/dinner

Jonisocool
03-04-09, 10:34 am
On a break, last few weeks of school are killing me.

Jonisocool
03-14-09, 8:06 pm
One more paper to write, and a final exam on wedsneday! Signed up for fast fitness, so I'll be using the schools gym facilities for the next quarter for an easy 2 credits. Should be more convenient, I'll just get out of class, then get right to it in the gym.

Also there's a good deal going on offsite for protein.. 12lbs/50 bucks about, or 1lb/4$ basically. Just hit me up, cant post it here, but I can PM you how to.

shizz702
03-14-09, 8:37 pm
Hey jon so how has your training been bro?

Jonisocool
03-14-09, 9:39 pm
Schools killing me. Did one week of sheiko then all of these final projects sprang up lol. Its on hold for now.

Jonisocool
03-23-09, 8:55 pm
Next week on monday, gettin back on sheiko or west side :D

Updates?:

Just enjoying spring break and waitin for school to start.

Uhh..

Bought a giant box of meat! like 6 different kinds of cuts and shit for 160 bucks. Ran a lost debit card I found on his portable credit card machine on accident, and so I kinda feel bad that I got this giant box of meat for free >_> lol..

and.. car got stolen in seattle lmao.

Arms

Dips
bwx12x2 - warmup
45x12
90x10
90x10
90xfailure

CGBP
135x20
155x15
205xalmost 10

Light pushdowns supersetted with OH cable extensions followed by fascia stretching.

barbell concentration curls.
I've never seen these before until today, you sit on the edge of a bench, tuck your elbows into your thighs, and do concentration curls with a barbell.

4x10

Super Setted with

lying dumbell curls
never seen these either - felt more for stretching than anything.
4x10

Rest Pause DB Curls
35x20, rest paused to 100 @_@ Took awhile as you can imagine. Form got sacrificed, but my brother said that was ok, and it was supposed to hurt.

Stretch.

Cant keep up with my brother anymore, 17 and all the testosterone in the world -_-

http://bodyspace.bodybuilding.com/that_one_dude/

Jonisocool
03-24-09, 5:30 pm
Short n sweet

Leg Curls/Extensions - warmup

Squat
135x5
225x5
275x3
315x3
335x1
365x1
385x1
385x1
385x1

Leg Extentions
160x20 rest pause to 100

RDL
105x15
135x15
135x15
185xfailure

Abs

mcbeast
03-31-09, 3:39 pm
Good stuff.So you ran someone elsed debit card up,and your car got stolen? Sounds like a fun day..Where are you residing at?

Lethal_Banana
03-31-09, 4:05 pm
Wow, this was some interesting reading man, crazy workouts up in here!

Cheers,
LB

Jonisocool
03-31-09, 8:48 pm
Good stuff.So you ran someone elsed debit card up,and your car got stolen? Sounds like a fun day..Where are you residing at?


Wow, this was some interesting reading man, crazy workouts up in here!

Cheers,
LB

Yea, my car got recovered tho, its at the impound. i went all the way to seattle to get it (1 hour ferry ride, 30 minutes in traffic) and I fucking forgot my car key haha.

Nah I ran a debit card that I lost, but found it burried behind a hollywood video card. It was canceled, so I got away with like 40 pieces of meat. Didnt do it on purpose. lol

Thanks Lethan banana.

K so..

Warmup stretches + 10 pullups

Deadlift
135x5
225x5
315x3
365x3
405x3(PR rep wise I think)
425x1
445x1

Weighted Pullups
5lb x 10
5lb x 10
5lb x 9

Tbar Pulldowns
110x13
130x13
150x11
drop set
70x17

DB Rows
80x14
90x12
90x11

Hammer Curls
35x12
40x10
40x10

Seated Barbell Concentration Curls(the things I did with my brother.. ha)
35x10x3

Super Setted With DB Curls(non alternating)
25x10x3

Did some fascia stretching. For my back I hung on the pullup bar for 30 seconds.

Feeling really good, my weights back up to 220, and I think that I'll be stronger bulking up to 240 this time around, then when I was 240 last year. Legs tomorrow :)

shizz702
03-31-09, 9:06 pm
Nice deadlifting bro!

That's sweet you got away with all that free meat lol!

I checked out your bros bodyspace and damn that mofo is ripped, is he bodybuilding or powerlifting?

So when you went to get your car did you have to go all the way back to get the key? Lol that must have sucked!

Jonisocool
03-31-09, 9:15 pm
Nice deadlifting bro!

That's sweet you got away with all that free meat lol!

I checked out your bros bodyspace and damn that mofo is ripped, is he bodybuilding or powerlifting?

So when you went to get your car did you have to go all the way back to get the key? Lol that must have sucked!


Thanks man. Hell yeaaaaaaaa free food.

Asking my parents to bring me the spare key -_- gunna be like 1hr 40min til he gets here. I just want to eat dinnnnnnnnner.

He doesnt necessarily powerlift, he just wants all around strength. He has some wierd periodization where he tries to do 5 reps of whatever his goal is to hit for 10, then the next week he aims for 8 reps, then the next week he aims for 10 reps. After he gets 10, he ups the weight and starts over at 5. He got up to like 425x10 on squats last I've seen of him. Its embarrassing for me to train with him -_-

shizz702
03-31-09, 9:21 pm
Thanks man. Hell yeaaaaaaaa free food.

Asking my parents to bring me the spare key -_- gunna be like 1hr 40min til he gets here. I just want to eat dinnnnnnnnner.

He doesnt necessarily powerlift, he just wants all around strength. He has some wierd periodization where he tries to do 5 reps of whatever his goal is to hit for 10, then the next week he aims for 8 reps, then the next week he aims for 10 reps. After he gets 10, he ups the weight and starts over at 5. He got up to like 425x10 on squats last I've seen of him. Its embarrassing for me to train with him -_-

Damn so you're there now? That's a nasty wait bro.

Your brother must be doing something right cause he definitely is developing a solid physique, and 425x10 is just nuts.

Lol no worries though you've been out for a while so I'm sure you'll be back to where you were in no time with that good ol' muscle memory.

Jonisocool
03-31-09, 9:43 pm
well my buddys apartment is nearby. So it aint too bad. I'd rather have my own selection food tho @_@ I only brought a jar of natty peanut butter in my backpack.

Jonisocool
04-01-09, 7:19 pm
Woo. 218.30 bucks to get it outta the impound -_- shouldnt the people who stole it cover that? and my tabs expired while it was stolen so 38$ more -_- I love the law enforcement system.

k so.

warmups

GHRx8/Leg Ext.x15 x3

Yes I said it. Finally found a GHR machine, college campus gym. But it really really sucks :)

Squats
135x5
225x5
275x3
315x2
315x1
295x1
295x1

Knee was buggin out. Had no problem getting out of the whole, just stalled about 3-4" above paralell.

GHR - dumbell behind the neck
8x10
10x8
15x8

Leg Ext.
120x15
135x20
150x20
165x18

Sled
4 pps x15
5 pps x15
6 pps x10
6 pps + 25 rest pause to 20

The machine was made soo wierd, it put a lot of pressure on my lower back, but hit my hammies really hard and good. Looked like someone welded it together at some college class.

Super set
Calf Raise off plate
20 toes on plate/20 heels on plate x45lb db each hand

Standing Calf Raise Machine
215x20

Super setted 3x

Abs Giant set(sometimes I dont know the names to half my ab exercises, so bear with me)

Crunches
x25-40
Russian Twist on floor w/medicine ball, feet elevated
12lb ball x 15
Hanging Leg Raise
x12
Side Bends on the hyper ext machine
25x12
Bicycle Crunches, full body extension. if anyone has a name for this, you'll win a imaginary prize. I just do basically a bicycle crunch, but fully extend both my legs, and keep them elevated -_-
x15

Giant Set x 3

mcbeast
04-01-09, 10:53 pm
supine bicycle according to fm 20-21

Good work.295? Get that up!

Jonisocool
04-01-09, 11:29 pm
supine bicycle according to fm 20-21

Good work.295? Get that up!

pfft. Give me a month or two. Muscle memory will kick in ;d Think its just my knee, cuz my deadlift is already making its way back to 525.

I googled it, cant find a good vid. I just fully extend both legs after each rep and pause with them 2-3" above the floor, then do the next rep with the alternating knee. I've been hella into lower abs lately. dunno why.

mcbeast
04-02-09, 2:52 pm
pfft. Give me a month or two. Muscle memory will kick in ;d Think its just my knee, cuz my deadlift is already making its way back to 525.

I googled it, cant find a good vid. I just fully extend both legs after each rep and pause with them 2-3" above the floor, then do the next rep with the alternating knee. I've been hella into lower abs lately. dunno why.

Hella? Lord no..not another one..

Yeah,mine is heading back up to 535! The army keeps my core pretty strong,so i dont need much extra..lol

Jonisocool
04-05-09, 2:17 am
Got a vid that I'll upload tomorrow.

Tonight was hectic, mchord gym was closed, and by the time we got to north fort, we had 20 minutes left. But worry not, deadlifting was done, and it was good :)

Deadlift
135x5
225x5
315x3
405x3 - gettin easier! :D
425x1
425x1
455x1 10lbs more than last week.
455x1 I was soo pumped I had to make a vid, but it was sloppy the second time round.

Pullups
bwx10x3

Closing time boo!

Vid will be up tomorrow of the nasty 455.

Jonisocool
04-06-09, 7:26 pm
Military Press
45x10
45x10
65x5
80x5
95x5
115x5
135x3

Seated DB Press
45x12
55x10
65x9

Side Lateral Raises
15x15
20x15
20x15

Front Raises
20x15
25x12
25x12

Facepulls
??x18
??x18
??x18

Cable Rope Upright Rows
90x15
110x15
130x15

Shrugs and abs

I'm pretty lost when it comes to trainin shoulders. This is why I should just stick to westside.

Here's the DL video.

http://www.youtube.com/watch?v=LHlM7h6xUgI

I'll either try to vid 455 cleaner or 460 next week.

mcbeast
04-06-09, 9:02 pm
Nice work.were you using straps? couldnt tell..

Jonisocool
04-06-09, 10:31 pm
Nice work.were you using straps? couldnt tell..

Thanks EE. Helllllz no to straps. I just over under if the singles get too heavy.

Weighed 215 this morning :) I'll be happy if I can get all my strength back without being 240 again.

mcbeast
04-07-09, 3:05 pm
Thanks EE. Helllllz no to straps. I just over under if the singles get too heavy.

Weighed 215 this morning :) I'll be happy if I can get all my strength back without being 240 again.
Im 205-210 i think.Complete fatass at 5 ft 8

Jonisocool
04-07-09, 6:15 pm
Im 205-210 i think.Complete fatass at 5 ft 8

Better than bein 6'2" and a twig.

Incline DB Curls
35x14
40x12
40x12

Hammer Curls
40x10
40x10
45x10

Dips
45x12
90x6
90x6

Yea, didnt think 1 more pie was gunna be that big of a jump on dips lol.

oh DB ext
85x12
95x10
95x7

Seated BB extensions(palms up)
55x14x3

Forearms
Reverse EZ bar curls
35x15
55x15x2

Super Setted with

Pinching two 10lb plates together til failure

Lethal_Banana
04-07-09, 6:38 pm
Brutal work on those dips man! Keep it up!

Cheers,
LB

mcbeast
04-07-09, 10:53 pm
I lied im 204! (with clothes on end of day)
Gain weight skinny! Nice workout today

Jonisocool
04-07-09, 11:17 pm
I lied im 204! (with clothes on end of day)
Gain weight skinny! Nice workout today

Trying to. It aint easy without the chow hall D: or being back with friends who are bar fly's.

Thanks. Tomorrow is squats, and day 10 of bein sober.

mcbeast
04-08-09, 3:35 pm
Trying to. It aint easy without the chow hall D: or being back with friends who are bar fly's.

Thanks. Tomorrow is squats, and day 10 of bein sober.

Congrats to both those...

so when can you make it over to lewis/mchord?

Jonisocool
04-08-09, 6:54 pm
Congrats to both those...

so when can you make it over to lewis/mchord?

i was lifting there the last two weekends. I'll try and set somethin up with my buddy alfiche soon and let you know. Only 45 minutes out, but tabs and lisence are bad.

Squats
135x5
225x5
315x3
365x1
385x1
405xmiss got stuck in the whole. But I'm close to playing with 400 again ;d

Front Squats
155x8x3

Tried the GHR machine again, still cant get the settings right, it just feels off.

RDL
135x8x3 Lower back was pumped, forgot to use a belt, so needless to say, these reps were excrutiating.

Leg Extensions
60x15
80x15
90x12
130x9
60x rest pause to 40

Sled
4ppsx10x3

Calves + Abs

Pretty happy with squats today, good depth and form, and muscle memory is coming back fast. Almost ready to start playing with 4 plates again ;d

Lethal_Banana
04-08-09, 6:58 pm
Good squatting work man! Sounds like you're on your way back up to 400! I wish I'd hit those numbers one day too ;) Love that sled btw!

Keep it up!

Cheers,
LB

mcbeast
04-08-09, 10:55 pm
You wont pass me... =]

Good work.Next time try not to get stuck in the whole/hole

Jonisocool
04-08-09, 11:53 pm
You wont pass me... =]

Good work.Next time try not to get stuck in the whole/hole

I was fighting down there for awhile, I didnt realize I didnt have a belt on(not that it woulda made a big diff). If I get 435 by the end of the month, I'll be happy. Didnt realize how much being sober and putting my diet back in check made a difference. Where you at right now? I should just get my shins blown off, this 6'2" squat leverage disadvantage is super no bueno.

Mr. Dead
04-09-09, 11:34 am
You wont pass me... =]

Good work.Next time try not to get stuck in the whole/hole


I was fighting down there for awhile, I didnt realize I didnt have a belt on(not that it woulda made a big diff). If I get 435 by the end of the month, I'll be happy. Didnt realize how much being sober and putting my diet back in check made a difference. Where you at right now? I should just get my shins blown off, this 6'2" squat leverage disadvantage is super no bueno.

You two will definitely make this a very interesting ABC...

Jonisocool
04-09-09, 12:54 pm
You two will definitely make this a very interesting ABC...

This ABC is gunna be a blood bath!!!!!!! gwaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaar!

lol. Nah, it'll be one for the books.

mcbeast
04-09-09, 3:13 pm
I was fighting down there for awhile, I didnt realize I didnt have a belt on(not that it woulda made a big diff). If I get 435 by the end of the month, I'll be happy. Didnt realize how much being sober and putting my diet back in check made a difference. Where you at right now? I should just get my shins blown off, this 6'2" squat leverage disadvantage is super no bueno.
After working sets of 385,390,395x3 i hit 405x2 and then 415 for a single.I think this weekends working sets will be the same.But skip the 405,and go straight for 425.Well see..


You two will definitely make this a very interesting ABC...
HAHA!

This ABC is gunna be a blood bath!!!!!!! gwaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaar!

lol. Nah, it'll be one for the books.

Agreed,It will be a saturday.So im looking at benching.IF you want to do that or squats,either or.
My bench will look like this

ME Bench
Pushpress
Floor Press
Pressdowns
Some curls

Or squat day
ME Squat
GM's
Deadlift

Jonisocool
04-09-09, 3:28 pm
After working sets of 385,390,395x3 i hit 405x2 and then 415 for a single.I think this weekends working sets will be the same.But skip the 405,and go straight for 425.Well see..


HAHA!


Agreed,It will be a saturday.So im looking at benching.IF you want to do that or squats,either or.
My bench will look like this

ME Bench
Pushpress
Floor Press
Pressdowns
Some curls

Or squat day
ME Squat
GM's
Deadlift

I'm doing lolpowerbuilding, no training partner for ME upper days :/ and I hate asking the noobs at my gym for a spot. I can go ME with you on Bench/SQ/DL or whatever, just depends on the day. Schools gym closed on weekends, so I may have to take a the weekend off and pick back up with chest on monday. Just playin it by ear.

Today offday, gunna run for maybe 20 minutes if the weather clears up.

mcbeast
04-09-09, 3:31 pm
I'm doing lolpowerbuilding, no training partner for ME upper days :/ and I hate asking the noobs at my gym for a spot. I can go ME with you on Bench/SQ/DL or whatever, just depends on the day. Schools gym closed on weekends, so I may have to take a the weekend off and pick back up with chest on monday. Just playin it by ear.

Today offday, gunna run for maybe 20 minutes if the weather clears up.

Ha.I like powerbuilding.Im probably gonna revert back to it soon,with the concepts of ME for the big 3.I know next winter i will for sure.After my 1st meet.

Saturday-Bench
Sunday-Sq/DL
Tues-Speed Bench/Access
Wed-Speed squat/acces

Jonisocool
04-10-09, 5:26 pm
Bench
45x10x2
135x5
185x3
225x3
245x3
265x1
295xmiss
295xmiss

my fault for letting my ego get the best of me. Shoulda just tried 285 for a couple singles.

Incline DB Press
45x12
55x10x2
65x7
45x8

Flies(diff angle each set)
25x15x3

Pec Dec(wow been awhile since I sat down on this thing lol)
65x12x3

Today was just off I guess.

Extreme stretching

Abs and out.

mcbeast
04-10-09, 7:55 pm
Good work nonetheless...315 will come back!

Jonisocool
04-11-09, 3:02 pm
Yea, I thought I was gunna be off alot. but 265 didnt feel too bad. But I think 295 was the ballpark. I'll kick it down 10-15lbs next time.

Jonisocool
04-11-09, 4:53 pm
Schools gym wasnt open, had to pay 7 bucks to workout. I've used up every free trial in the county over the years lol..

Rack Pulls(pins didnt go that low, maybe middle of knee cap)
135x10
225x5
315x3
365x3
405x3
455x1
475x1
485x1

DB Rows
70x14x2
90x14
100x10

Pullups
bwx10x3

Pull downs
???x15x3

T bar Pull downs
120x10x3

Facepulls
55.5x15x3

Jonisocool
04-13-09, 7:59 pm
Fudged up my left shoulder. It hurt on OH pressing.

Military Press
45x10x2
95x10x2
115x10

DB Press
50x14x3

Side Lateral Raises
20x15
25x12x2

Front Raises
25x10x2
30x10

DB Upright Row(new to me)
30x10
40x10x2

Abs

Cardio
Level 12 Incline, 3.6 Speed, 8 minutes

blkadkhjsdahjsdsadjalkssjalhdsjalhdsasadsadashy821 93yh81293yhu12hgbuihbnu1hj2 is what I felt like afterwards.

mcbeast
04-14-09, 3:31 pm
8 mins of cardio?! Sweetness..sounds liek something i would do,lol..No lifting for me this week..ill let army pt kick my ass this week,lay off the weights.Better watchout on sunday..

Jonisocool
04-14-09, 4:14 pm
8 mins of cardio?! Sweetness..sounds liek something i would do,lol..No lifting for me this week..ill let army pt kick my ass this week,lay off the weights.Better watchout on sunday..

I usually do 12 minutes. I hate cardio with a passion. Its just boring.. Can put down good 3 mile times, but fuck its boring.

I want to buy the Prowler on elitefts.com and start doing some sled GPP.

Arms

Seated Incline CURLS FOR DA GURLZ! THIS SHIT IS BANANAS. ahem..
40x12x2
45x8

EZ bar curls
65x14
85x12
115x9+cheatin reps
drop set
55xrest paused to 20

Preacher Curls(mainly for stretching)
55x12x3

Overhead DB Ext
55x15
75x12
85x12
100x8

Wanted to do dips, but the belt and chain was taken -_-
Lying BB ext.
55x12x3

Rope Pushdowns
120x15
140x12
160x12
180xfailure idr

Giant Set
Rev. Preacher Curls
45x15x3
Plate Pinches
Two 10's for atleast a 30 count, then til failure x3
Behind the Back BB wrist curls
95x20x3

In and out. I want to be able to pinch and hold two 25lb plates together for 30 seconds by the end of this year, that would be sick.

NINJA EDIT: is the EZ bar 15 or 25lbs? it feels like 25.

Jonisocool
04-14-09, 11:58 pm
After quick review of my budget and diet, I had to make some modifications

5am... protein shake
5:30am... 6 eggs, 1 cup of oats
9am... 1 cup of oats, protein shake
10:50... gym, preworkout - 5g beta alanine + intra aid til i run out
12pm... protein shake, 25g maltodextrin, 5g beta alanine
1pm... 2 chicken breasts, 2 whole wheat bread
3pm... can of tuna.. tbsp of olive oil, 2 tbsp white wine vineagar, tbsp dijon mustard(sometimes I add in this broccoli salad mix)
5pm... 2 hamburger pattys and a baked potatoe
8pm... casein shake.. cup of cottage cheese.. peanut butter mixed in cuz I hate cottage cheese :(

bed by 9-10..

Water intake: 1.5-2 gallons

Diets pretty punctual, sometimes I have no choice but to eat at those times either because I gotta be out the door, or have class within a short period of time. So it makes consistancy easier. Everything gets thawed the night before then pan fried 10 minutes before I eat it. No time to cook fancy ; _ ; soo bland.

Stack is just.. Animal Pak.. flaxseed oil(AM/PM), CLA(AM/lunch/PM), fish oil(AM/lunch/PM), dessicated liver tablets, casein, and a whey

a reward for whoever can guestimate/figure out the calories and macros. you'll win my appreciation.

off to bed, nights.

mcbeast
04-15-09, 3:24 pm
You def eat more then this guy....-points thumb at self-

Jonisocool
04-15-09, 7:41 pm
Squats
45x10
135x5
225x5
315x3
365x3
385x1
395x1
405xmiss soo close -_-

Sled
3pps x12
4pps x12
5pps x12
6pps x20 This took awhile

DB RDL
40x10x3

experimenting with this vs barbell, like it soo far, will try to up the weight next time. It just felt more 'right' in my hammys.

Leg Exts.
110x15
135x15
150x15
80x20

Leg Curl
???x12x4

Standing Calf Press Machine
115x50
160x40
225x36
445x10
445x9
445+all the rubber/magnetizeable add on weights x6

Jonisocool
04-17-09, 4:09 pm
yesterday: off

Bench
45x10
135x10
185x5
225x3
245x3
265x1
285x1x3

wasnt gunna push my luck, think I'm comin down with something. may explain feelin down this week.

Incline DB press
50x14
60x12
70x10
70x7
70x3

Smith Decline Press
185x15x3

DB Flies
25x10x3

Abs
Crunchesx50
Oblique crunches x30 per side
Frog Leg crunches x20
Leg Raises x15
Russian Twists on Floor 6lb medicine ball x15
Medicine Ball Crunches x25

Felt good nuff.

mcbeast
04-17-09, 8:28 pm
DRINK WATER!! DOUBLE YOUR PAK!! YOU NEED TO BE 100% TOMMOROW.

Btw,i think im going to hit deads.Im aiming for 500-525+.Well see what happens.Havent moved that weight in a long time.Are you deadlifting as well?

Bring your boards tho.I might finish off with heavy boardwork.

Jonisocool
04-17-09, 8:36 pm
DRINK WATER!! DOUBLE YOUR PAK!! YOU NEED TO BE 100% TOMMOROW.

Btw,i think im going to hit deads.Im aiming for 500-525+.Well see what happens.Havent moved that weight in a long time.Are you deadlifting as well?

Bring your boards tho.I might finish off with heavy boardwork.

I've been drinking 1.5 gallons by noon lol. Double pak you say? perhaps.

I'll be deadlifting yea. Boards, will bring yea.

But i'm having trouble with my ride situation Trying to figure it out, dont know if TEMPER is going. And my friend welch who was gunna drive me is pulling overtime this weekend.

Jonisocool
04-18-09, 1:48 pm
Emerald Cup and Seattle ABC.. possible vids and pics..

I'm feelin deadlifts. We shall see.

Jonisocool
04-19-09, 7:05 pm
Forgot my camera. Didnt matter because we were like an hour late and didnt goto the cup.

Deadlifts
135x10
225x5
315x3
405x1.5? pop.. hm that didnt feel right.

Pull ups
BWx15
5x12
10x7

Tbar pull downs
160x12x3

Seated Rows
???

Was pretty much done and fucking around. Bad day, will redeem myself tomorrow.

Jonisocool
04-20-09, 10:32 pm
DB press
55x12x2
55x10x2

BB upright Rows
105x12x3

Lying Incline DB flies(looked like I was trying to violate the incline bench.)
20x12
15x12x3

Lying Incline BB front raises
45x10x4

Military Press
45x10
65x5
85x5
105x5x2

~Abs and out.

Thought I'd flop the flip and train everything backwards today and go at a kind of a moderate weight. Deload perhaps? or maybe just a light day cuz I felt like ass. Should probably just sleep a day off to be honest.

Jonisocool
04-24-09, 11:06 pm
I'm back! Been out a few days.

So new routine I picked up from the broseph kinda.

Kinda like 20 rep squats, where you pick a 15rm kinda and rest pause 5 more reps.

Week 1 - Ramp up to 5RM
Week 2 - 5RM + 3 more reps (8 total)
Week 3 - 5RM + 5 more reps (10 total)

Week 4 - Ramp up to new 5RM
Week 5 - 5RM + 3 more reps (8 total)
Week 6 - 5RM + 5 more reps (10 total)

Week 7 - Ramp up to 1RM (hopefully PR)
Week 8 - Deload

I'll be trying to best my 5RM in 3-5 reps. and I'll try to best my 1RM every 2 months.

Tired of doing singles and triples. Need a temp change, so this'll last me 2 months, and it got my brother to a 275x10 incline/425x10 squat.

So I'll be using this for my incline bench/squats/defecit deadlifts.

Jonisocool
05-11-09, 6:13 pm
Hi.

Legs

Warmup

Leg Ext.
90x10x2
Seated Leg Curls
85x10x2

Squats
45x10
135x10
225x5
315x5
365x3
375x8 PR me thinks. atleast rep wise.
225x12

Front Squats
185x10
205x10
225x8

Leg Ext.
205x15x4
90x10

DB RDL
35x8x2

Calves Giant Set

Calve Raise off 45 plate(toes on) w/DB's
bwx20
40x20
40x15
Calve Raise off 45 plate(heels on) w/DB's
bwx20
40x20
40x19
Standing Calve Raise Machine
205x30
205x24
205x13

Abs

Sled Work/Rope + seated pulling 210lbs x 50' @ 15 minutes

Thoughts:

375x8 was fricken gnarly. I cant wait to see if I can get 375x10 next week, then try a new 5RM the week after. Damn near passed out on the last two reps. I know I need to do more hammy work, but I thought I'd save that for back days since ima start pulling sumo now. Tomorrow is Incline BP 225x10 Then finding a 5RM for my sumo's the day after

On other news, the chick in my psych class I've been flirtin with all quarter, turns out she's 26, and I got shut down when I invited her to an opening night for some bar. Dont think she's a big drinker, so I'll have to find another angle to play, perhaps the gym. She's one of those shy girls that thinks her youth has already passed her by.

SQUAT or DIE!
05-11-09, 6:14 pm
dude id be pumped if i got 375x8... LOL good work man..

Jonisocool
05-11-09, 6:19 pm
dude id be pumped if i got 375x8... LOL good work man..

holy shit you posted up in this beazy fast.

Yea, I'm done with doing singles and 1RMs. Thats how I keep fucking hurting my baaaaaaaack. Plus the whole 5RM work for my brother seems to be working, so I'll stick to it til it donnnnnnt.

SQUAT or DIE!
05-11-09, 6:22 pm
holy shit you posted up in this beazy fast.

Yea, I'm done with doing singles and 1RMs. Thats how I keep fucking hurting my baaaaaaaack. Plus the whole 5RM work for my brother seems to be working, so I'll stick to it til it donnnnnnt.

HAHA well ive got some free time before i start on a paper..

i didnt do any 1rms this week, kept it at 3..

DO WHAT WORKS!!! all i gotta say man....

Jonisocool
05-11-09, 6:33 pm
HAHA well ive got some free time before i start on a paper..

i didnt do any 1rms this week, kept it at 3..

DO WHAT WORKS!!! all i gotta say man....

procrastinating makes everything soo much funner. Like if I have a midterm to study for, suddenly cleaning becomes the most fun thing in the world lmao!

I miss doing 1RMs :/ But I miss being able to bend over and tie my shoe more haha

SQUAT or DIE!
05-11-09, 6:36 pm
procrastinating makes everything soo much funner. Like if I have a midterm to study for, suddenly cleaning becomes the most fun thing in the world lmao!

I miss doing 1RMs :/ But I miss being able to bend over and tie my shoe more haha

LOL im a horrible procastinater... ive had 2 wks to do this paper and its due by friday, got 1 paragraph down.. LOL

1 rms are only really good for PL, general strength 2-5 reps is where its at... tying shoes is always important

Mr. Dead
05-11-09, 6:38 pm
Emerald Cup and Seattle ABC.. possible vids and pics..

I'm feelin deadlifts. We shall see.


Forgot my camera. Didnt matter because we were like an hour late and didnt goto the cup.

Deadlifts
135x10
225x5
315x3
405x1.5? pop.. hm that didnt feel right.

Pull ups
BWx15
5x12
10x7

Tbar pull downs
160x12x3

Seated Rows
???

Was pretty much done and fucking around. Bad day, will redeem myself tomorrow.

It was still great seeing you guys, again... I'm thinking of getting an ABC going towards the end of June, on base...

Jonisocool
05-11-09, 6:41 pm
Yea, if I ever do westside again, there will be no 1RMs involved. Infact, it will probably be the opposite. I shall call it, eastside.


It was still great seeing you guys, again... I'm thinking of getting an ABC going towards the end of June, on base...

Likewise Mr Dead. I always hurt my back at ABCs. I dont know if I should goto the next one lol! Yea, base would work for me. It would actually work 40x better.

SQUAT or DIE!
05-11-09, 6:44 pm
haha, still get the benefits of the 3 reps but not the taxation of the 1 rep.. i dont do WS for DL anymore i use a diff routine all 2-5 reps

Jonisocool
05-11-09, 7:42 pm
haha, still get the benefits of the 3 reps but not the taxation of the 1 rep.. i dont do WS for DL anymore i use a diff routine all 2-5 reps

please do elaborate, or link to a post that does. I know you will take any chance to procrastinate.

Why'd you stop deadlifting?

Jonisocool
05-12-09, 4:29 pm
Chest

warmup
Cuban Presses 15x8x3
DB Ext. 20x10x3
Arm circles x15 each way

Incline BB Press
45x10
95x8
155x5
205x5
225x8+assist on 9+fail on 10.
135x10x2

Dips
bwx15
25x10x2

DB Press
60x14
70x10x2

Seated Chest Press Machine
95x15
140x15x3
60x15

DB Flies
15x12
20x12x2

Thoughts:
I basically had rep 9, average college retard gym goer thinks just because you slow down means you need help. Liking this whole 5RM+3/5 thing.

Jonisocool
05-13-09, 8:46 pm
Back

Pullups
bwx10x3

Sumo DL
135x10
225x5
275x5
315x5
315x4 fuuuuuuuuu second time doing sumo.

Tbar rows
25x20
50x15x2
100x14x2
120x12

Rev Grip Pulldowns
150x14x3

EZ bar curls
65x15
75x12
105x8 45's on the ez bar to look bamf.

Seated Incline DB Curls
40x12x2

Hammer Curls
35x12

Thoughts:
No intensity today. Friends 21st birthday last night, I normally dont drink unless its a friends birthday or I want to take a girl out. 2nd time drinking this quarter ;/ On a side note, bw pullups are easy as shit.

Jonisocool
05-15-09, 7:48 pm
taking a break from the net.

Gunna still be training. If you need me, PM me so it goes to my hotmail.com

Jonisocool
07-08-09, 8:06 pm
Guess who's back.

Back

Works killing my weight, been probably eating at maintainence. Havent squated or deadlifted in a couple weeks now, but I'm over it.

Some cliffs to my recent training
-545x1 reverse band(avg) deadlifts
-405x3 squat
-325x1 paused bench

Will be training in my bench shirt and squat suit soon. There's a push/pull competition in yakima in august. Figure it'd be perfect for my first meet.

Weight: 224lbs

Fat Bar Pullups:
bwx26
25x8
45x8

Bent Over BB Rows
135x15
135x15
185x15

Super Setted With

Kneeling one arm pulldowns(d-ring)
140x12
150x12
160x12

Rev Grip Pulldowns:
180x8 clean + intense reps

Hyper Ext.
12x10
15x15
15 behind the neck x 15
45x10

Reverse Hypers
bwx15x3

Abs giant set.

Kneeling Cable Crunches
250x12x3
Crunches
bwx50
Decline Board Crunches
12x20
Decline Board Russian Twists
12x10
Oblique Crunches
bwx15 per side
Frog Leg Crunches
bwx15
Rev. Crunches
bwx15

x2

Thoughts:
Lower backs getting stronger/better. I can definitely row more, but I need something chest supported, or to go lighter til my lower back is stronger. Still havent seen a doctor for my back.

School work and gym. S'all I got time for nowadays.

Diets been revised. I'll put it up tomorrow. Clean bulkin.

Jonisocool
07-08-09, 8:09 pm
dang, red looks good on black.

Hartschuh
07-09-09, 10:50 am
Looking good man, keep it up. The push/pull sounds like fun.

Jonisocool
07-16-09, 1:13 am
Missed a few. Here's this weeks

Legs

Warmups
-hyper ext.
-rev hypers
-leg exts

Squats
45x5
135x5
225x5
315x5
365x3
395x3
405x3
405x1,fail

DB RDL
60x10
70x12
80x12

feels good

Lying Leg Curls
70x14x3

Leg Ext.
70x14x3
140x15
160x15

Standing Calf Raise machine
-pre-exaust each set with bwx20 calf raises toes on 45plate/bwx20 heels on 45plate

215x15x4

Thoughts:

Bi's/Chest

warmups:
rotator cuff work
light hammer curls

Straight BB Curl
25x10x2
75x10
115x10
115x8x2
115x5

Triset
Seated Incline Curls 40x10
Rope Hammer Curls 120x10
Inner DB Hammer Curls 40x10

Pin Presses
-touching chest
135x5
225x5
-Raised to 2" off chest(didnt want to drop it and crush my sternum lol)
255x4,fail on 5
285x3
295x1
315x1x2 first one was fast and smooth, second one budged, then I had to rest more, then cranked it out sloppy.

Incline BB Press
135x20
225x8

Incline DB Press
70x10
90x6

Tri Set
Incline DB Curls 35x10
Chest Fly Machine 90x10
Incline DB Curls 45x10

Thoughts:

mcbeast
07-16-09, 11:08 am
Things seem to be going great.Movin some heavy ass weight around as well.Keep up the hard work.

Jonisocool
07-16-09, 4:58 pm
Things seem to be going great.Movin some heavy ass weight around as well.Keep up the hard work.

thanks bro. I've cut out deadlifting completely. Its sad. I keep hurting myself. Need to see a chiro. We'll need to do a bench/squat day instead next abc.

[QUOTE=jonisocool;358061681]Back

warmups
~yaddy yah

Pullups
bwx26
bwx10
45x7,didnt get chin over the bar
10x8

Rev Grip Pulldowns
135x14
150x12x2
150x10

Tbar Rows
100x14x3

Kneeling One Arm Pulldowns
140x15
160x14x2
160xfailure(lost count)

Abs Giant Set
Crunchesx30
Oblique Crunchesx15
Frog Leg Crunchesx12
Medicine Ball Russian twists 8x15

x2

GPP
Seated Rope Sled pulling @ 15 minutes 50-70 feet each way?
sled + 245lbs @10 min
sled + 300lbs @5 min

Thoughts:
Milk was a bad choice.

Jonisocool
08-08-09, 3:49 am
Back

Warmups~

Pullups
bwx20
10x10x3(3 sets of 10 so no confusion..)

Speed Deads
240x2x8
315x10

Seated WG Rows
160x14x4

DB Rows
100x12x3

BB hyper extensions(first time doing)
25x8
45x8
65x8

Abs

Thoughts:
sorry, I suck at updating this. almost half a week, and the one prior to this entry is back day too lol..

Jonisocool
08-12-09, 2:46 am
Legs

Front Squats
135x10
185x5
225x5
265x2
270x2
280x2
295x1(PR),fail
280x2


Leg Press
2 plates x 20
3 plates x 20
4 plates x 20


DB RDL
65x10
75x10
85x10

Didnt feel like doing legs. I never do more than 5 reps for working sets. fuuuuuu 20 rep random idear.

Random BB complex/messing around.

Pullups
bwx10
Snatches
135x5
Military Press
135x10

x3

Thoughts:
sudden change in weather/finals week has me feeling weird. Got a PR, but just wasnt feelin the rest of the workout. 3 week between quarters after this thursday, just gotta bite it out.

A video to spice things up a bit since todays entry was bland..

http://www.youtube.com/watch?v=pg08HMQH6UE

SQUAT or DIE!
08-12-09, 3:19 am
not bad bro.. never do 20 its just not right... how can one not want to train legs?? its like christmas morning when i see my squat rack

Jonisocool
08-12-09, 3:39 am
not bad bro.. never do 20 its just not right... how can one not want to train legs?? its like christmas morning when i see my squat rack

finals week, and the temperature dropping from 80's to 60 will do that.

I stop front squating for two weeks tho to do regular squats for 4 sets of 2 tho. Lookin forward to next week like its christmas morning. Gunna see if I can hit that 415 for 2

SQUAT or DIE!
08-12-09, 1:28 pm
finals week, and the temperature dropping from 80's to 60 will do that.

I stop front squating for two weeks tho to do regular squats for 4 sets of 2 tho. Lookin forward to next week like its christmas morning. Gunna see if I can hit that 415 for 2

yeah I felt better after I finoshd summer school.... dunno bout temp drops, not til december.

eh I do both frnt an normal... so never really needed to take time off...

Jonisocool
08-13-09, 2:28 am
yeah I felt better after I finoshd summer school.... dunno bout temp drops, not til december.

eh I do both frnt an normal... so never really needed to take time off...

meant I'll be doing back squats for 2 weeks, so I'll have a break from fronts for 2 weeks. No actual breaks inbetween.

Bi's/Chest

Warmups

Straight BB Curl
35x14
45x14
75x8
105x5x5

Seated Incline DB Curls
35x12
40x12x2

Incline BB Press
45x10
95x10
135x8
185x5
225x5
240x6
135x20

DB Press
50x14x3

Dips
bwx20x3

Abs Giant Set

Crunches
bwx30
Assisted Leg Raises(resistance depended on how hard my partner threw my legs down)
10xforward, left, right
Medicine Ball Crunches(3 counts at half point, 3 counts at top, 3 counts at half point for one rep)
12x10
Russian Twists
medicine ball x 15 x 2
Bicycle Crunches
bwx50

Thought I could hit that giant set 3 times, but I called it after two. Hips were fried.

Thoughts:
Just a really indecisive day, finals tomorrow thank god. Then 3 weeks of relaxin. Had Pho for post workout meal.. Brisket, steak, flank, and tendon, extra bean sprouts. fudging bomb.com

mcbeast
08-13-09, 10:53 am
Good work

Mr. Dead
08-13-09, 12:23 pm
Strong session!!! Lookin' good in here!!!

Jonisocool
08-13-09, 4:04 pm
Thanks fellas.

Back

Pullups
bwx20
10x10x3

Deadlifts
135x10
225x6
275x5
315x5
365x5
365x2x3

Rev. Grip Pulldowns
135x14
150x14
135x12

Kroc Rows
100x19,20
100x20,20
100x17,18

Right hand is first set of reps, left hand is second set of reps

Facepulls
120x15
130x15x2

Thoughts:
Killer grip pumppppppp. Gunna shell out my own money for chiropracter, backs not getting any better and its been 8 months.

mcbeast
08-16-09, 2:56 pm
Weak deads, pansy!

Did you go to the chiro yet? I would love a trip there for a tune up..

SQUAT or DIE!
08-16-09, 4:42 pm
not bad man..

Jonisocool
08-17-09, 1:37 am
Weak deads, pansy!

Did you go to the chiro yet? I would love a trip there for a tune up..

Making an appointment asap..


not bad man..

it is bad, cuz I jumped from 525 last year, to not being able to do 4 plates :(

Legs

Squats
135x10
225x6
315x5
365x5
385x2x3
405x2
405x1,fail

Working on good speed and form on these sets.. mainly speed, form is in check already.

Hack Squats(wooo found a gym with hack squat machines)
1 pps x 12
1 pps + 25 x 12
2 pps x 10

feels good man

RDL
135x15
155x20
155x17
155x14

20 did me over good :/

Seated Calf Raise
2 pps x 20x3

Thoughts
Form and speed was spot on. I really hope to do 4x2 on 405 pretty soon

Here's some legs pics before todays workout, put on some meaty size to my hams/quads/calves this summer.

http://img10.imageshack.us/img10/8506/dsc00656fna.jpg

Outter calf
http://img252.imageshack.us/img252/659/dsc00662t.jpg

Inner calve hyoogness(blurry, will retake.)
http://img32.imageshack.us/img32/9089/dsc00658k.jpg

Hammys that run for dayz son.
http://img229.imageshack.us/img229/1448/dsc00661qgb.jpg

Unfortunately my wheels are all I really got. My upper body is lacking.

mcbeast
08-17-09, 11:20 am
Your weak, and tiny. I would just give up now..

Haha, sick wheels man. Mr lean over here.

Jonisocool
08-17-09, 5:14 pm
Your weak, and tiny. I would just give up now..

Haha, sick wheels man. Mr lean over here.

thanks bro. I've been doing a lot of fight conditioning, and the tire flips have paid off wooo lol.

Chest/Bi's

Incline BB Press
45x10
135x10
185x5
225x5
245x4, 1 -dumbass YMCA staff assisted me on rep 5. PR anyhoo. was stuck on 240x8 forever.

Flat DB Press
50x14
65x10
80x10
90x10

Incline DB Flies
25x12
35x12
45x12

BB Curls
45x15
65x10
85x10
95x10

One Arm Preacher Machine Curl
15x10
25x10x2

Inner Hammer Curls
25x15
30x15
40x10

Thoughts:
Busted my incline plateau, and set a PR! Alot more energy than usual today.

Preworkout was just Sport Pharma's Carb MAX and beta alanine, and breakfast 2 hours prior was G diesels pancakes..(1 banana, 1 cup oats, 6 egg whites)

Mr. Dead
08-17-09, 5:15 pm
A lot of hard work going on in here!!! Great stuff!!!

Jonisocool
08-18-09, 4:54 pm
Weight: 229.6

Back

Warmup:
Pullups
bwx20(didnt rest between any reps lol..)

Pulldowns
130x15
150x15x2
drop set
90x20
50x??

DB Snatch
60x5,5
80x5,5
100x4,3

My problem with trying out DB snatches last time was that the weight was too light, and I'd powerhouse it up there, and almost screw my shoulder up. Higher weights were definitely the fix.

Kroc Rows
110x25,25 (PR because its the first gym I found with 100+ DBs!)
110x20,20


CG Pulldowns
150x12x4

Thoughts:
None, off to work.

Jonisocool
08-20-09, 4:20 pm
Barbell Complex's/Abs/Box Jumps

BB complex's 65lbs
Sumo Pulls
Front Squats
Hang Snatches(i believe thats what they'd be called)
Standing OH BB Ext.

8 reps, 3 sets each lift

One arm Barbell Snatch
45x5,5
65x5,5
95x4,3

Abs Giant Set
Crunches x 50
Medicine Ball Russian Floor Twists x 25
Lying Leg Raises x 12
Flutter Kicks x 15
Frog Leg Crunches x 12
21's Crunch style x 10

Giant Set x 3

Box Jumps
30" x10
40" x10
52" x10

idk if it was really 52", I know it was up to the top of my abs, so I measured that when I got home. Had to stack two boxes because they werent high enough.

Thoughts:
Good day for active recovery. Got some blood flowin, and some sweat in. Needed the day off for my legs, they were still domz'd yesterday, today they're feelin better. Should be good to go for tomorrow.

One month til fall quarter, and I've been talking to some locals, and got a list of jui jitsu/boxing gyms to check out. I started looking for a gym wayy too late. If my buddy dustin is ready to sign up for a fight at the emerald queen casino, I dont think I'm ready. Gunna get my ass handed to me.

Cliffs since I havent posted here in awhile..
-buddy Dustin said if I signed up for a fight when he does, he'd buy my gloves/nice mouth guard and all that shit
-procrastinated on finding a MMA gym to train
-haven't sparred since 08
-hopes he isnt ready to sign up yet

Jonisocool
08-21-09, 7:34 pm
Legs

Weight: 232.6lbs ahh hell nah.

Squats
135x5
225x5
315x5
365x3
385x3
395x2
405x2x2

Leg Ext.
150x14x3
105x15x3
90x15

Fascia Stretch quads

RDL
65x15
85x15x2

Leg Press Calve Raises
4 plates x 20x4

Thoughts:
Short and sweet workout. Hit everything good, focus was on. maybe jumps from yesterday are what killed it for today. Who knows

mcbeast
08-21-09, 10:11 pm
Damn you is a fatass.Heavy squats!

Jonisocool
08-23-09, 3:31 pm
Damn you is a fatass.Heavy squats!

i are teh fat :(

Bi's/Chest

Warmups/rotator cuff work

Flat BB Bench
135x10
225x5
275x5
315x3
failed my 315x2 attempt.
295x2 still hard..
275x2x2 still rough..

Shoulda warmed up better and not did that 275x5. Woulda probably been able to hit 330. 340 is my old PR fyi

Incline DB Press
60x14
70x12
80x10x2

Chest Press Machine
3x14

Cable Flies(for FST-7)
7x8-14

Chest Fascia Stretch

Alt. DB Curls
45x14
50x14
55xlost count, atleast 5

Thoughts:
The new thing i'm doing now is just a 5 day split. But this month I'm doing 4 sets of 2, focusing on form and speed.

Next month I'll be doing 3x3.

Then the month after I'll probably deload and do somethin new.

mcbeast
08-23-09, 3:32 pm
Since when do you bench so much?! Gr, now you made my whole workout today look like ass...

Jonisocool
08-24-09, 2:56 am
Since when do you bench so much?! Gr, now you made my whole workout today look like ass...

i've always been stuck around that area. I took like 3 months off to do straight up incline and pin presses.

Jonisocool
08-25-09, 1:27 am
Back

Warmups:
light pulldowns
Pullups x 25

Lat Pulldowns
3x14

Kroc Rows
120x20x2

Stiff/Straight Arms Pull/Push downs idk wtf they are.
37.5x15x3

Bent Over BB rows
145x12x3

Thoughts:
blah no deadlifting sucks

mcbeast
08-25-09, 1:29 am
Heavy benchin this sunday! 335 here i come!

Jonisocool
08-25-09, 1:48 am
Heavy benchin this sunday! 335 here i come!

do it up homie.

mcbeast
08-25-09, 1:49 am
do it up homie.

meant saturday at abc

T o m m Y
08-25-09, 9:23 am
Solid Squats And Pressing Homie

Jonisocool
08-26-09, 4:30 pm
Solid Squats And Pressing Homie

Thanks bro.

Shoulders/Tri's

Military Press
45x10
95x10
115x10
135x5
155x3

DB Snatch
65x5,5
85x5,5
100x3,3
120x2,0

Left hand was starting to struggle past 100. But I got these hoes on lock
Seated DB Press
45x15
55x10
65x10

Seated Lateral Raises
20x15x2

Lying Incline Lateral Raises
30x12

2 Board(3x10lb plates) CG Board Press
135x15
185x15
225x12

Vbar Pushdowns
65x30
140x10x2

Thoughts:
Had to be swift and sweet for work. Too short of a workout.

On that note, I have no work tomorrow, and first day of jui jitsu(in a dojo/gym atleast)

Jonisocool
08-28-09, 1:11 am
Legs

Front Squats
135x10
185x10
225x10
265x3x3

No more 4 sets of 2. Doing 3 sets of 3 now.

Leg Press
3pps x 10
4pps x 10
5pps x 10,4,3,3 = 20 Rest pause

Standing Leg Curls
90x15x3

Calf Presses
2pps x 20x3

Thoughts:
Was beat from the 5 plate 20 reps.

Had jui jitsu at a new gym today too. My thighs kept cramping up, and people kept passing my guard LOL. 3 hours of that = great cardio though. Worked on a lot of different arm bar escapes with the instructors one on one since it was just open mat night. Was good.

Rolled there, and was 0-6. I put up a good fight before tapping! brute strength > all. not

mcbeast
08-28-09, 7:29 pm
Heavy benchin saturday!

Jonisocool
08-29-09, 2:22 am
Heavy benchin saturday!

still workin on the transportation part.

mcbeast
08-29-09, 1:56 pm
still workin on the transportation part.

Bummer. I would pick you up, but im on my last couple bucks.

Jonisocool
08-31-09, 3:47 am
Chest/Bi's

Rotator Cuff work + Warmups @ 15 minutes

Incline BB Press
45x10
135x10
185x6
215x6
245x6 PR!!!
135x10(5 of which were negatives)

Decline DB Flies
35x15x3

Supersetted w/

Incline Pushups
bwx20x3

Incline DB Press
65x10
75x10

Fully deloaded weight on my chest those two sets, and I was spent. No bouncing, just full deload, then press.

Alternating Dumbell Curls
45x15
50x10
55x6

Supersetted w/

Cable Straight Bar Curls
57.5x10x3

Thoughts:
Started getting shooting pains in my right elbow/forearm at the bottom of the press, probably from jui jitsu. Will ice it tonight before bed. Thursday my thighs kept cramping up from leg day and people could wedge their elbows into my thighs and pass my guard easy, today I was ****ing people up. Rear naked choke for the wins.

Which also reminds me.

Open Mat/Jui Jitsu: 2 hours
Was 2-1 today. Thursday people just got lucky my legs were soar as craaaaaap. Its gunna come down to either going to jui jitsu and gym after, where my lifts might be comprised after being beat up from jui jitsu, or do gym first then jui jitsu after, where I'll get worked cuz I'm too tired to roll. Either way, my joins are recovering fast enough for the next day. Joint supps make a difference

Other than that. a PR today. Will shoot for 245x8 next week, 245x10 the week after. Then start fresh at 250x5. 250x8 after, 250x10 ect. and deload or change my main lift.

Weight is at 233. Despite doing 2-3 hours of jui jitsu/cardio. Gunna try to keep doing that 3-4x a week now. Met a dude retired from the marines today as well, 15 years, cool dude, taught me a lot on the mat. mma ftw

Jonisocool
09-01-09, 2:20 am
Back

Warmups

Pullups
bwx20

Chinups
bwx10

Pulldowns
130x15
150x10

CG/Tbar Pulldowns
150x12x2

Kneeling Straight arm pulldowns
37.5x15x2

'Running the Rack' DB Rows
120x10
95x10
85x9
65x11

Box Jump/Abs Circuit.

3 Foot Box Jumps x 10
Crunches x 50

52" Box Jumps x 10
Russian Floor Twists w/medicine ball x 20

5 foot Box Jumps x 2,miss,miss,miss, x3, miss, miss
Bicycle Crunches x 35

Thoughts:

Jonisocool
09-04-09, 10:32 pm
Ahh hell nah. Jonny B is powerlifting again.


RE Upper

Flat Bench
45x15
135x15
185x20
185x16
185x15

Lying Skullcrushers
70x12
80x12x2

One-arm Barbell Snatch(vid included)
45x8,8
65x8,8
95x6,6

Shits getting easy son. Think I'm ready for 35 plates now.

http://www.youtube.com/watch?v=yuAtWi197YM

Defranco's Press
65x14
85x14
85x13

Back Giant Set
Chest Supported Rows
2 plates x 13
Lat Pulldowns
160x14
Static Hold DB Rows
65x5,5

Time filler

60 seconds of abs/20 Incline Pushups x 3

Thoughts:
Feels good man? question mark?

Jonisocool
09-16-09, 4:13 pm
ME upper


Bench
45x10
135x5
225x5
275x3(saving energy)
315x6 vid included, waiting on upload.
135x20

http://www.youtube.com/watch?v=p0Iok2avyk8&feature=player_embedded

This next part is just a cluster fuck lol. Giant sets from here on out.

Incline DB Press
65x15
Dips
bwx18
Kneeling OH cable Tri Extensions
70x15
Dips
bwx20

Pullups
bwx20
CG Pulldowns
140x15
120x15
Lat Pulldowns(wide grip bar this time)
130x15

Military Press
95x10
115x10x2
One Arm DB Press
25x10
35x10

Preacher DB Curls
25x8,8
Machine One Arm Preacher Curls
70x6,6
Alt. DB Curls
45x8,8

FST-7 Pec Dec
50x12x7

Thoughts:
Holy shit. I worked a double yesterday from 9am-10pm. My fucking hams would not stop cramping up, idk if it was from box squats, or DL's. But I feel on the floor while kneeling, and the customer tried to help me up, but couldnt cuz he realized I was a fatty. lol.

Good day today

mcbeast
09-16-09, 8:30 pm
My dead goes up..your bench goes up..

Good work. Cant wait to move weight like that..

Jonisocool
09-17-09, 1:12 am
My dead goes up..your bench goes up..

Good work. Cant wait to move weight like that..

Cant wait for my back to be 'back to normal' LOL. You'll get there son, just like I'll get on your deadlift level.

Until then, lemme get your billing info for my chiropractor :cool:

Jonisocool
11-26-09, 4:55 pm
Been mia. Blackberry is my only source of internet so we'll see how this works out.going off memory from monday..

Hog wild upper body day

Rotator cuff work
Light presses/raises/extensions

Incline bb press
45x10
95x10
135x10
185x8
End warm ups
225x10
245x8
255x5

Flat db press
60x12
80x10
100x5

Clean and Press
95x10
115x10
135x10
155x7 or 8

Rope ext giant set (standing/overhead/kneeling)
140x14

Bent over rows
135x15
185x12
225x9

Pullups til failure
Bw x 23

Thoughts:
I just train mondays and wednesdays now. Basically upper/lower. The rest of my days are active recovery/conditioning/swimming and running.

I usuaully do my conditioning on fridays. Alligator crawls, sled work, pullups, pushups, box jumps, cone drills, ect. My 20 yard cone drill is 4.33 seconds! Vertical jump 42".and I've jumped a 59" box

Swimming runs from 30 to 60 minutes at a time, trying to get in as close to 1000 laps a month as I can.

And running is between 5~12 miles a week.

Basically just trying to be well rounded while maintaining my strength.trying to stay prepared for something in the near future! ;)

So that's where I'm at as far as training. I'll try to stay updated!