View Full Version : From Ashy1 to Classy1
Jonisocool
12-20-09, 10:42 pm
Some of you may know me as Jonny.
Used to be part of Seattle ABC(western washington), now I live in Eastern washingon, so if any Spokane/eastern WA Animals wanna play, look me up here. I like to do strongman, powerlifting, crossfit, bb, whatever training you want. Training is training.
6'2" 214lbs.
Training: I normally run/weights on weekdays, condition on weekends, and swim 4-5x a week.
Sunday
Conditioning/Circuit
Clap Pushups
bwx15
Lateral Raises
25x20
Seated BB Curl
50x20
Plate Upright Rows
45x20
Floor Presses
135x20
Decline Situps
bwx20
Bent Over Rows
135x15
Air Squats
bwx20
x2
Third circuit is in the vid, the dumbells were changed to 20's and barbell to 115 so that I didnt puke.
http://www.youtube.com/watch?v=QlVhakVHqyI
Flat Bench(testing water)
315x5
Swimming
15 minutes
Felt light headed and vision was hazy. Pooped.
Mr. Dead
12-20-09, 10:44 pm
How goes it...???
Jonisocool
12-20-09, 10:45 pm
How goes it...???
Good. Trying to get in condition for SEALs! Blah! This weather is making it hard to run in lol.
I miss west side! How're you doing Chris?
Jonisocool
12-21-09, 4:01 pm
Breakfast
3 whole eggs 221 cals 15f/1c/19p
1 Cup Kashi 190 cals 3f/37c/9p
Midmorning Snack
1 Cup Kashi 190 cals 3f/37c/9p
1 Scoop Myofusion Whey 157 cals 3f/5c/25p
Morning totals:
758 calories 24f(27%)/80c(41%)/62p(32%)
Preworkout Meal - 1.5 hours prior to working out
1/2 cup Brown Rice 216 cals 2f/45c/5p
3.5oz chicken 141 cals 3f/0c/27p
Preworkout Shake - 45 minutes prior to working out
1 Scoop Myofusion Whey 157 cals 3f/5c/25p
1/6 Scoop Gatorade Powder 80 cals 0gf/20c/0p
Preworkout Nutrition:
594 Calories 8g fats(13%)/70g carbs(47%)/57g proteins(40%)
Workout
Running
2 Mile's - 11-12ish minutes
Pushups
5x20
Situps
5x20
Pullups
3x10
Military Press
100x5x5
Swimming
15 minutes continuous/0.6 miles give or take
Thoughts:
The macro's for the uhh. brown rice are for them cooked. I've been using the macro's for them uncooked, and lets just say I've been eating more than I need to.
Listing preworkout nutrition is something I just started doing, I dont add those up to my daily totals.
Mr. Dead
12-21-09, 4:14 pm
Good. Trying to get in condition for SEALs! Blah! This weather is making it hard to run in lol.
I miss west side! How're you doing Chris?
SEAL training is no joke... But, I know you'll do great with it... Things are good... I'm enjoying my last 2 weeks of freedom, before the hell of Contest Prep starts... *LOL*
Jonisocool
12-21-09, 4:30 pm
SEAL training is no joke... But, I know you'll do great with it... Things are good... I'm enjoying my last 2 weeks of freedom, before the hell of Contest Prep starts... *LOL*
Looks fun to me. Just need to get back into running shape. I'll be doing 15-20 miles a week again by feb. Doing that 9 week program they got. Its really boring and easy, still looking for ways to modify it.
Nice. Where and when is the next venue/show?
Mr. Dead
12-21-09, 4:33 pm
Looks fun to me. Just need to get back into running shape. I'll be doing 15-20 miles a week again by feb. Doing that 9 week program they got. Its really boring and easy, still looking for ways to modify it.
Nice. Where and when is the next venue/show?
Sounds like when I was getting ready for the Q course for Ranger school... 1st show is in May... It's the Fort Lewis show... 2nd one is in August... It's a NANBF pro qualifier...
Jonisocool
12-23-09, 3:44 am
Sounds like when I was getting ready for the Q course for Ranger school... 1st show is in May... It's the Fort Lewis show... 2nd one is in August... It's a NANBF pro qualifier...
Nice! Knock em out Chris! Wish you the best of luck.
Tuesday
Swimming
15 minutes continuous
30 minutes stretching
-rotator cuff work
-shoulder dislocations
-sauna
Jonisocool
12-24-09, 1:14 am
Workout
Running
2 Mile's - 14 minutes
Pushups
5x20
Situps
5x20
Pullups
3x10
Squat
315x5x3
275x5x2
Swimming
15 minutes continuous @ 25 meter pool(small as shit :/)
Thoughts:
squatting after running feeeeels good man. not.
really nice work out bro. good luck it everything
enjoy your holidays
Jonisocool
12-26-09, 11:05 pm
really nice work out bro. good luck it everything
enjoy your holidays
thanks, you too!
Workout
Run
2 miles 12 minutes ish
Pushups
5x20
Situps
5x20
Pullups
3x10
Swimming
15 minutes continuous
Incline BB Press
185x5x5
Thoughts:
Kept rest periods to under 30 seconds. 20 situps never sucked soo bad.
Jonisocool
12-28-09, 1:47 am
Today:
Swimming
25 minutes continuous
Thoughts:
Decided to test my 500m swim time/10 laps in a 25m pool. Last time I did 10:28.
Today I got it in under 8:20.... PR!!!
Taking this week off from running. Next week, 9 miles in total!
congra, what type of swimming stroke?
Mr. Dead
12-28-09, 6:22 pm
So... How's the East Side treatin' ya...??? Hope you and yours have an awesome Holiday Season!!!
Jonisocool
12-29-09, 12:31 am
congra, what type of swimming stroke?
Thanks. Usin the side stroke.
So... How's the East Side treatin' ya...??? Hope you and yours have an awesome Holiday Season!!!
Its cold and there's no animals over here! I should start a chapter.. I work at Oz fitness now.. shouldnt be that hard to find people.
Thanks MrDead. Have a happy new years you two!
Workout:
No running
Pushups
5x25
Situps
5x25
Pullups
3x10
Swimming
25 minutes continuous
Thought:
feels good man
Jonisocool
12-31-09, 1:06 am
Workout
Running
None
Pushups
5x25
Situps
5x25
Pullups
3x10
Swimming
25 minutes continuous
OH Press
105x5x5
Alt. DB Curls
50x5
60x5
Thoughts:
Nutrition on point, and as planned. I work tomorrow and friday. No celebrating the new years forrrrrrr me D:
Breakfast
4 Large Eggs
1 Cup Kashi GO LEAN
Midmorning
8oz chicken Breast
1 cup Brown Rice
Lunch
8oz chicken breast
1 cup Brown Rice
Afternoon Snack
8oz chicken breast
1 cup Brown Rice
Dinner
5oz Soy Garlic Salmon(marinated in 1/2c vegetable oil, 1/2c soy sauce, and put in 3 packets of splenda was bommmmmmb)
10 asparagus cooked
2 cups oatmeal
TOTALS:
3032 calories 100.9g fats/227g carbs(31g fiber)/302g protein
I dont think I'm getting in 100g of fats a day tho. fitday is just gay.
48 oz of chicken breasts 5.98.. it lasts me two days. $35/wk
2lbs of salmon for 10 bucks, lasts all week. $10/wk
5 dozen eggs lasts this house a week.. $7.48/wk
Kashi GO Lean is 2$ a box and lasts a week.. $2/wk
Brown Rice is 47 cents a lb. $5~/month
Old Fashioned Oats is 53 cents a lb. $5~/month
$60~ per week/257.92$ per month
Gunna try to limit spending money on unnecessary foods this year.
Jonisocool
01-02-10, 3:53 pm
Happy new years everyone
Running
no running
Pushups
5x25
Situps
5x25
Pullups
3x12
Swimming
no swimming
Seatled Alt DB Curls
45x10
55x8
60x7,6
Straight Arm Pulldowns
40x15x3
Taught a newb how to squat
155x1
Thoughts:
Cant tell if my left shoulder/right knee is just sore from swimming, or if its injured. Been doing 2-a-days on the pool alot this week, so ima take the whole weekend off. I start running again next week anyways.
have fun being a lazy ass lol tho i dont think your shoulder/knee are sore from the swimming. i used to swim 5x a week for comp and it never happened so it might be something else imo
great work out.
Jonisocool
01-05-10, 3:22 am
have fun being a lazy ass lol tho i dont think your shoulder/knee are sore from the swimming. i used to swim 5x a week for comp and it never happened so it might be something else imo
great work out.
Yeah, you're probably right. I ice'd it all weekend, and it seems to be doing better today. Didnt do pushups today cuz my shoulder though. or run.
Today
Pullups
bwx20
bwx20
bwx20
Swimming
500m sidestroke 9 minutes(was pooped)
Thoughts:
I dont have a day off from work til next weekend. qqq
Jonisocool
01-11-10, 3:03 pm
Running
3 miles
Pushups
5x25
Situps
5x25
Pullups
4x10
Swimming(sidestroke)
20 laps/1 mile~
Thoughts:
got in some good snowboarding this weekend. Man my quads, hams, ankles, neck and back are sore.
Vaze_06
01-11-10, 10:12 pm
hope your knee and shoulder are feeling better
have a nice week
Jonisocool
01-12-10, 1:40 am
hope your knee and shoulder are feeling better
have a nice week
Thanks! You too!
Mr. Dead
01-15-10, 12:39 pm
How goes it in here...???
Jonisocool
01-22-10, 4:42 pm
How goes it in here...???
Good chris. Getting laser eye surgery next thursday, so I've been getting dilated multiple times just to get quotes from different places. But 6 months after that, I'm cleared to get my so contract and hopefully goto BUDs if everything else checks out.
So since I cant swim or do anything that'll get sweat in my eyes for a bit after surgery, I decided to go hogwild this week and take a break from running/swimming.(not that I havent already for my ankle)
This weeks workouts.
Tuesday
Pullups
bwx20
Bent Over Rows
135x15
185x14x3
Pulldowns
160x14x2
Rev Grip
140x15x2
Kroc Rows
95x15
115x15
120x15
Seated BB Curls
60x20x3
Supersetted w/Hammer Curls
45x20x3
Thursday
Incline BB Press
45x10
135x10
185x10
225x8x3
Flat DB Press
65x12x4
Plate Loaded Dip Machine
3 plates x 15-20 x2
Dips
bwxfaillure
OH DB ext.
85x10
95x10
115x7
Pushdowns
3x20
Facepulls
120x15x3
i dont know why, but i would be tempted to pock your eye... hmmm.. LOL
kidding!!
hope it goes well and u'll be ok
take care =)
Jonisocool
01-24-10, 6:53 pm
i dont know why, but i would be tempted to pock your eye... hmmm.. LOL
kidding!!
hope it goes well and u'll be ok
take care =)
Wouldnt matter. They're gunna make me weather these giant bug eye protectors taped to my head for like a week. Gotta even rock those stunna shades in the shower.
A little weekend Legs for fun. Ankles feelin 90%
Squats
135x10
225x8
315x5
365x5
385x3
405x3
415x2
DB RDL
80x10x3
Sumo Press
3pps x20x3
Step Ups
bwx20
40x20
45x20
Seated Calf Raise
135x40x4
Mr. Dead
01-24-10, 9:58 pm
Lookin' good in here!!! Have fun rockin' the eyewear!!! *LOL*
Jonisocool
01-24-10, 10:11 pm
Lookin' good in here!!! Have fun rockin' the eyewear!!! *LOL*
thanks lol.
Hey mrdead, I saw the Seattle animal ABC for the 20th I think? I think I may be coming in that weekend, but not til later in the evening. I'll try to peace out friday night, maybe I can make it in the AM.
Mr. Dead
01-24-10, 10:21 pm
thanks lol.
Hey mrdead, I saw the Seattle animal ABC for the 20th I think? I think I may be coming in that weekend, but not til later in the evening. I'll try to peace out friday night, maybe I can make it in the AM.
Cool... It would be awesome to see ya, again!!!
Jonisocool
01-25-10, 3:20 pm
Hogwild day.
BB Complex, 70lb
Front Squat x 8
Hang Clean x 8
Seated Curls x 8
Floor Press x 15
Military Press x 15
x3
Pullups
bwx22
Long rest
bwx22
Long rest
bwx22
Long rest
Swimming
(timed first 500meters)
8:50ish
Then swam for another 20 minutes
Thoughts:
Couldnt stroke/kick too hard, the pressure against my ankle started to bother it, so I worked on my glides pretty much, tried to get across the pool in as few strokes as I could(3-5)
Pullups on the bent bar are easier, was in one of those dip/leg raise stations. Cant find a straight pullup bar around here.
Jonisocool
01-27-10, 9:52 pm
Running
4 miles
Pushups
6 sets of 30
Situps
6 sets of 30
Pullups
4 sets of 12
Swimming
Couldnt get to a pool today. lammmmmmmmmmme.
Thoughts:
Wishing the weather was better for running. Atleast I'll be ready for it when it comes around.
Vaze_06
01-27-10, 10:04 pm
dude... DONT screw up my lame joke geeesh...! and i thought u were a gentleman.. guess again! lol tho... can i call u patchy J =] hehehe
nice work out
Jonisocool
01-27-10, 10:11 pm
dude... DONT screw up my lame joke geeesh...! and i thought u were a gentleman.. guess again! lol tho... can i call u patchy J =] hehehe
nice work out
Sorry Ms Vaze, I dont know what I was thinking. haha.
Sure, I guess I owe you that much, you can call me patchy J.
Nothing to do at home so.
another set of
Pullups
bwx12
Bicycle Crunches
bwx200
Flutter Kicks
bwx200
or for the military bubba's.. 4 count exercise, 100 reps.
Vaze_06
01-27-10, 11:17 pm
lol, even if u had said no.. i would have still called u patchy J.!
tss, aint some wannabe pirate who's gonna tell me what i can or cannot do!
ahaha... sorry.. im tired and its to damn easy picking on u right now... =)
at least i cant call u a lazy ass hmmmmmmmmm how much do u weight? height?!
edit.. nvm (saw first post).. cant call u a woman either >.>.....
Jonisocool
01-29-10, 10:48 pm
lol, even if u had said no.. i would have still called u patchy J.!
tss, aint some wannabe pirate who's gonna tell me what i can or cannot do!
ahaha... sorry.. im tired and its to damn easy picking on u right now... =)
at least i cant call u a lazy ass hmmmmmmmmm how much do u weight? height?!
edit.. nvm (saw first post).. cant call u a woman either >.>.....
I was on keto and carb depleted in that first post. Been bulking, I'm 230ish now.
Well day 2 of laser eye surgery, I cant stare at a computer screen without sunglasses, and I cant really open my eyes during the day. I feel like a vampire.
Vision prior was 20/70 20/200, now I'm 20/30 20/25. Doctors say I'm making a speedy recovery, 20/15 vision is a possibility, but only time will tell, and I should be able to resume normal activities monday, except swmming may have to wait a bit.
Jonisocool
02-04-10, 3:53 am
Running
6 miles
Pullups
4x15
Pushups
6x30
Situps
6x30
Medicine Ball Russian Twists
14lb x 20,15,10,5(had 2 other partners, went through a continuous downward pyramid to 5 after we made 20 reps one way through.)
Flat Bench
45x15
135x10
185x5
225x5
275x5
295x3
315x3x3
Swimming
750 meters
Thoughts:
Todays run really sucked. I only meant to go for 3-4, but it was helping me clear some nasty green flem outta my lungs, so I kept going til my lungs stopped having that coarse scratchy sound. Eye doctor told me not to swim, or do anything that would get sweat in my eye until after my checkup on thursday.. but I couldnt wait that long
Vaze_06
02-09-10, 12:50 pm
how's the eye pachty J?
Jonisocool
02-09-10, 5:08 pm
how's the eye pachty J?
I dunno, why dont you ask my parrot!
Good. On my 1 week post op exam, I tested
20/20 left eye
20/25 right eye
My vision varies day to day, because new eye tissue cells or whatever are healing/forming ontop, and then they smoothen out later. Vision should be fullly healed after 6 months, and possibly continue to get better over time. Would be neat to have 20/10 vision! It looks like with PRK however, that I can get a waiver after 90 days, and put together my SO package :0 The recruiter told me however, that someone just got his package together, and the soonest they could get him out was June. Ugh..
Pushups
6x30
Situps
6x35
Pullups
3x15
Military Press
115x5x5
Running
3 miles
Swimming
Swim continuously for 25 minutes(no breaks)
Thoughts:
Gunna implement 3 sets 15 dip next week, and change situps and pushups to 10 sets of 20. Need to take running a bit more seriously, so I'm going to start running to my gym(2 miles) and then some on the treadmill.
Weighed myself last night at 233. Getting too lax with the diet.
AH! cant! u freaking ATE it tsss!!! (remember the day u had nothing to eat.. well.. yeah..)
shame on u... i thought u were a good guy *shakes head*....
tho i forgive u if u cut down to 199 and let me call u a woman =) (good deal imo...)
really nice work out patchy!
oh and.. if u see a bright light in a dark tunnel, means your dead. fyi.... ahahaha
Jonisocool
02-11-10, 12:57 am
AH! cant! u freaking ATE it tsss!!! (remember the day u had nothing to eat.. well.. yeah..)
shame on u... i thought u were a good guy *shakes head*....
tho i forgive u if u cut down to 199 and let me call u a woman =) (good deal imo...)
really nice work out patchy!
oh and.. if u see a bright light in a dark tunnel, means your dead. fyi.... ahahaha
I did no such thing! I think you kidnapped it.
199 is too low for me. I remember when I cut to 214, miserable. Was like 7-8% bodyfat, thats means I had 14lbs left of fat! I'd be dead at 199. You just enjoy seeing me in pain.
Boots n Ut's Run to my gym.(my combat boots are size 14 wide.. and are like 6-7lbs each..)
3 miles
Pushups
6x30
Situps
6x35
Pullups
2x15
1x14
Yates Rows
185x5x5
Swimming
500meter sidestroke - 8:33
1000meters - regular paced
Thoughts:
I think maybe instead of just doing a single heavy compound after my pushups/situps/pullups. I could just do 5/3/1? Or is 5/3/1 not soo effective without its accessories? I'm not sure, havent looked at the program yet. Looks like I got some reasearch to do.
btw. Screw that boots and ut's run. Too cold.
Jonisocool
02-12-10, 2:42 am
So I ran to the gym today right before testing out my 1RMs for the 5/3/1. Bad idea. Rain + Cold + insufficient stretching.
Run to Gym
3 miles in the cold and rain -_-
Flat Bench
45x10
135x5
185x5
225x3
275x3
295x3
315x3
345x1
365x1 PR?
wish I made a vid. was shocked I was hittin 345 soo smooth, that was my old PR
Military Press
135x5
185x1
Squats
135x5
225x5
315x5
365x1 cramping/convulsions started happening. So I had to call it.
Deadlift
225x5
315x5
405x3
425x3
435x2 Cramping/convulsions again called it.
Said fuck swimming, I didnt need to drown.
Thoughts:
So those are my tested numbers for 5/3/1. Even though squat and deadlift were kinda ruined by running.
Bench: 365
MP: 185
Squat: 365
Deadlift: 435
I'll start wave one of 5/3/1 monday
Vaze_06
02-12-10, 12:04 pm
I did no such thing! I think you kidnapped it.
199 is too low for me. I remember when I cut to 214, miserable. Was like 7-8% bodyfat, thats means I had 14lbs left of fat! I'd be dead at 199. You just enjoy seeing me in pain.
impossible, i was to damn busy studying . . . .
just admit it, u daily eat parrots and cats... and dogs and... yeah i dont make any sense lol
enjoy seeing u in pain??!!! AHAAHAh glad it wasnt posted in my journey cauz the guys would have agreed lol
hmmm, i'm Not That Mean *looks around, cough*
good luck with the new program, numbers are... decents. the goals are?
T o m m Y
02-12-10, 12:10 pm
So I ran to the gym today right before testing out my 1RMs for the 5/3/1. Bad idea. Rain + Cold + insufficient stretching.
Run to Gym
3 miles in the cold and rain -_-
Flat Bench
45x10
135x5
185x5
225x3
275x3
295x3
315x3
345x1
365x1 PR?
wish I made a vid. was shocked I was hittin 345 soo smooth, that was my old PR
Military Press
135x5
185x1
Squats
135x5
225x5
315x5
365x1 cramping/convulsions started happening. So I had to call it.
Deadlift
225x5
315x5
405x3
425x3
435x2 Cramping/convulsions again called it.
Said fuck swimming, I didnt need to drown.
Thoughts:
So those are my tested numbers for 5/3/1. Even though squat and deadlift were kinda ruined by running.
Bench: 365
MP: 185
Squat: 365
Deadlift: 435
I'll start wave one of 5/3/1 monday
Strong starting maxes,im def subbed for this one bro..5/3/1 is awsome..
Jonisocool
02-12-10, 4:45 pm
impossible, i was to damn busy studying . . . .
just admit it, u daily eat parrots and cats... and dogs and... yeah i dont make any sense lol
enjoy seeing u in pain??!!! AHAAHAh glad it wasnt posted in my journey cauz the guys would have agreed lol
hmmm, i'm Not That Mean *looks around, cough*
good luck with the new program, numbers are... decents. the goals are?
Studying is just the cover up. We both know everytime you say you're studying that its a front.
Goals are to see if I can continue to build strength while I recomp to 205. Ima still do my pushups/pullups/situps/dips as accessories though. and i'm bumping up the reps on pushups/situps to. well here's next weeks plan.
Pushups 10 sets of 20
Situps 10 sets of 20
Pullups 5 sets of 10
Dips 3 sets of 20
mod/weds/fri
I'll have to plan running/swimming around squat days.
Strong starting maxes,im def subbed for this one bro..5/3/1 is awsome..
Thanks bro. I've seen a lot of 5/3/1 logs, and I didnt really understand it at first, but now that I've read up on it, I wish I started sooner!
Mr. Dead
02-12-10, 6:31 pm
Lookin' good in here!!! Good luck with the 5/3/1...!!!
Jonisocool
02-13-10, 10:36 pm
Lookin' good in here!!! Good luck with the 5/3/1...!!!
Thanks chris.
Missed fridays workout because wednesday got bumped up to thurs.. so
Running
n/a
Pushups
6x30
Situps
6x30
Pullups
5x10
Dips
3x15
Swimming
n/a
Thoughts:
Legs still really tight/soar from all those convulsions/cramps. So no cardio.
Start 5/3/1 monday. I'm guessing I'll have to exclude squats, I cant train for running and squats at the same time, and if I had to pick one to sacrifice, running it wayyy too critical at this time to drop for squats.
Dips after pullups made for an awesome arm pump.
Jonisocool
02-14-10, 7:54 pm
Happy singles awareness day!
Today:
Foam Rolling/Stretching - 45 minutes
its ok lil guy... ill ship u some chocolate, u'll feel better after ahaha
drop squats?! !! shame on u! geesh, if i was u i would drop bench lol
tho nice work out. simple and right to the point
Jonisocool
02-14-10, 10:55 pm
its ok lil guy... ill ship u some chocolate, u'll feel better after ahaha
drop squats?! !! shame on u! geesh, if i was u i would drop bench lol
tho nice work out. simple and right to the point
Well good thing I dont run on my hands, so I dont have to drop Bench! lol.
awaiting said chocolate covered cinnabun.
caramel chocolate.
with walnuts ontop.
i... dare u? *cough* Beach Boy
LOL, demanding freaky woman!
well dont bitch if they are expired
Jonisocool
02-15-10, 8:34 pm
i... dare u? *cough* Beach Boy
LOL, demanding freaky woman!
well dont bitch if they are expired
You havent seen demanding yet. Where's my caramel cinnabun!? Pfft. Beach boy? My legs are bigger than most females waist facepalm.jpeg
Running
Calves/hammys still a little sore. Got off an early bus stop and did a 1 mile sprint.
5/3/1 Bench - Wave 1
45x15
135x10
185x5
215x5
230x5
250x5
265x13
iirc, I thought it said as many reps as you could on the third set.
Pushups
10x20
Situps
10x20
Pullups(started running out of gas)
3x10
1x9
1x8
Dips
2x20
1x11
Swimming
n/a
Thoughts:
First day of 531, I like it! 10 sets of 20, takes awhile and is pretty killlller
T o m m Y
02-15-10, 8:36 pm
265x13??
Strong benching brotha.
Good first day!
Jonisocool
02-15-10, 8:40 pm
265x13??
Strong benching brotha.
Good first day!
Thanks man. I have good feelings about 5/3/1!
Jonisocool
02-16-10, 4:56 pm
This morning:
Swim time
45 minutes continuous swimming/2000 meters give or take. I lose count of laps easily
Thoughts:
Was really pushing on this swim, my lungs were burnin! I got out of the pool, and got really light headed, and started seeing stars, almost blacked out. Dont think I've ever gone 45 minutes before continuous, I had to slow down from the sidestroke and do breast stroke to catch my breath, but I'd usually be back at it after 3-5 breast strokes.
Vaze_06
02-17-10, 12:55 pm
10 sets?! lol crazy guy. nice!
You havent seen demanding yet. Where's my caramel cinnabun!? Pfft. Beach boy? My legs are bigger than most females waist facepalm.jpeg
lol! what will u do huh? cry? call your mommy and tell her that vaze wasnt nice cauz she didnt send u the promised chocolate.
aww, stop being such a cheap ass and go buy some!
well, when u choose Bench over Squat.... Damn Right u are a fucking Beach Boy.
Jonisocool
02-17-10, 3:18 pm
10 sets?! lol crazy guy. nice!
lol! what will u do huh? cry? call your mommy and tell her that vaze wasnt nice cauz she didnt send u the promised chocolate.
aww, stop being such a cheap ass and go buy some!
well, when u choose Bench over Squat.... Damn Right u are a fucking Beach Boy.
Thats not demanding thats whining lol.
I chose running over squats
Jonisocool
02-17-10, 9:20 pm
5/3/1 Deadlift wave 1
135x5
205x5
255x5
290x5
315x5
335x18
Pushups
10x20
Situps
10x20
Pullups
2x10
1x7 fuuuuuuuuuuuu DL grip!
Dips
3x15
Facepulls
5x20
Thoughts:
So I hopped on the treadmill to try and run 3 miles. But I'm too fat, and it kept making the tread stick, then skip, because of the friction with my fatass. Plus I didnt feel like running or swimming after that workout. It would be another episode of convulsions walking home lol
Jonisocool
02-18-10, 8:44 pm
Cardiac work(120-140HR bpm)
Which I failed to do miserably.
Running
30 minutes avg HR 180-185bpm
Giant set
Pullups
Bwx15
Behind the back clap pushups
Bwx15
Alt cross-over crunches
Bwx25
Dips
Bwx10
x3
Thoughts:
Need to work on that HR thing
dont u dare call yourself a fatass!!.. you're beautiful in and out =) *cough*
AHAHAHAHAHA!! wow.... i come up with some nice non-sense when im tired lol
dont sweat it, u'll be running like a bunny in no time
Jonisocool
02-18-10, 9:59 pm
dont u dare call yourself a fatass!!.. you're beautiful in and out =) *cough*
AHAHAHAHAHA!! wow.... i come up with some nice non-sense when im tired lol
dont sweat it, u'll be running like a bunny in no time
actually I either suck at math, counting, or are impervious to pain. Maybe all of them, cuz there's no way I was running at 90% of my HR max for 30 minutes. brb buying a heart rate monitor.
NJC_Manhattan
02-18-10, 10:01 pm
Good shit man. Solid workouts
T o m m Y
02-18-10, 10:12 pm
5/3/1 Deadlift wave 1
135x5
205x5
255x5
290x5
315x5
335x18
Pushups
10x20
Situps
10x20
Pullups
2x10
1x7 fuuuuuuuuuuuu DL grip!
Dips
3x15
Facepulls
5x20
Thoughts:
So I hopped on the treadmill to try and run 3 miles. But I'm too fat, and it kept making the tread stick, then skip, because of the friction with my fatass. Plus I didnt feel like running or swimming after that workout. It would be another episode of convulsions walking home lol
335x18?
I bet your back hated you after that!
Awsome work dude.
Vaze_06
02-18-10, 10:32 pm
1+1 = 2
0.0...
does it?
give me a sec, gonna grab my calculator.....
Jonisocool
02-18-10, 10:47 pm
1+1 = 2
0.0...
does it?
give me a sec, gonna grab my calculator.....
lord. who's gunna do my math now.
Off to Seattle/Tacoma for the weekend, its my brothers senior year, and last chance to take state for wrestling!
Hopefully I'll get around to wave 1 of shoulder pressing. Probably just lots of running 3-4 milers this weekend.
actually i used to be a math tutor.... lol good for almost everything except physics, hate physic. . .
have fun!
Jonisocool
02-23-10, 9:16 pm
actually i used to be a math tutor.... lol good for almost everything except physics, hate physic. . .
have fun!
Physics sucks no matter who you are.
a day late on the update.
This weekend. Good ol fashioned self ran Marine Corp PFT.
Pullups
bwx20
Situps - 2:00 minutes
bwx100
3.0 mile Run
20:45
Monday
5/3/1 Bench wave 2
45x10
135x10
185x5
225x5
250x3
260x3
280X11 PR
Pushups
10x20
Situps
10x25
Pullups
4x10
Dips
3x15
Eliptical(avg 135bpm/55rpm)
30 minutes
Jonisocool
02-25-10, 11:52 pm
Did a PFT/PST.. whatever the hell you wanna call it, with the Navy recruiters today.
500m sidestroke
9:04
Pushups - 2 minutes
80
Situps - 2 minutes
80
Pullups
24
1.5 mile run
didnt do.
Ankle got all bajanked 1 month ago on a run. Pain came back half way thru the swim. Ran the first lap in 2:40ish though(4 laps in total) So I'd imagine if I had kept up the pace I would have gotten between 9-10 minutes.
Then I hit the gym afterwards.
5/3/1 Deadlift Wave 2
135x8
225x5
275x3
315x3
335x3
355x14
Facepulls
90x20x4
Seated Tbar Rows
3x14
Rev Fly Machine
7x15
Bodybalder workout, cuz I havent in forever.
Jonisocool
02-26-10, 9:54 pm
5/3/1 Military Press Wave 2
45x10
95x8
120x3
135x3
140x9
Seated DB Press
45x15
55x13
70x9
Keg Press
30x50,25,10,15=100
Dips
3x20
One-arm DB Ext.
30x12x3
Vbar Pushdowns
3x12
Thoughts:
bodybuilder workout again facepalm.jpeg. No more!
so.... BB now?!
*shakes head* i thought u were badass.... sad, we lost another one..
tho nice work out
Jonisocool
02-28-10, 10:47 am
so.... BB now?!
*shakes head* i thought u were badass.... sad, we lost another one..
tho nice work out
it was just two workouts!
lol I feel soo ashamed. Like I just cheated on my gf or something.
Jonisocool
03-01-10, 4:31 pm
5/3/1 bench wave 3
45x10
135x10
185x5
235x5
265x3
295x9
Dips
3x15
Hammer curls
30x20
40x20
45x20
Pullups
4x15
Pushups
5x20
Thoughts:
T o m m Y
03-01-10, 5:02 pm
Strong!
Jonisocool
03-03-10, 6:01 pm
Strong!
Thanks bro.
5/3/1 deadlift wave 3
135x10
225x5
290x5
335x3
370x9 greasy ass bar and no chalk, and I don't like to stagger grips
Pullups
5x10
Crunches
10x20
Plus misc accessories.
Jonisocool
03-04-10, 1:51 pm
Military Press 5/3/1 wave 3
45x10
95x5
120x5
135x3
150x9
Thats wierd. cuz 140x9 the other day was a struggle lol.
Pushups
10 sets of 20
Situps
10 sets of 25
Pullups
4 sets of 10
Dips
5 sets of 15
Keg Presses
35x20,20,20,20,20=100
Supersetted with Leg Raises(4 count)
bwx25,25,25,25,25 = 250
Cardiac Work
Eliptical HR = 130
@35 minutes
Thoughts:
I felt really good in the gym today.
All of those BW workouts were light and easy, may bump to 15-20 sets of 20 soon, and i actually did better on MP on a harder day.
I feel good things coming up after this deload. Just as soon as the weather clears up, I can start running again too!
nice lazy ass numbers lol
have fun running!
Jonisocool
03-09-10, 12:07 am
nice lazy ass numbers lol
have fun running!
thanks. Military press is the hardest progressing movement ever. I think ima change that lift to Seated BB Press.
Wave 4 Bench (deload)
45x20
135x10
155x5
185x5
200x5
215x5
Pushups
15x20
Situps
15x25
Pullups
4x12
Dips
10x15
Swimming:
later
Thoughts:
Yeah I didnt get around to swimming.
15 sets of 20 pushups sucked for the last two sets. Situps sucked after the 10th. Dips was a struggle. qqqqq
Jonisocool
03-09-10, 7:56 pm
Active Recovery
Bodyweight Giant Set
Pushups
3x30
Situps
3x30
Pullups
3x10
Dips
3x5
Barbell Complex 65lbs x 20 reps
BB Curls
Behind the Neck Press
Tricep Extentions
Bentover Rows
Front Squats
RDL
Swimming
1000 meters(took approximately 21 minutes)
Thoughts:
Since my 500m side stroke is already under 9 minutes, I'm gunna stop worrying about speed, and I'm gunna start going for distance now. My form is flawless on the sidestroke, so ima try to learn the crawl stroke(i fucking suck at this) and use that for distance swims, as I think its more practical. Plus I can only do the sidestroke on my right side, so I dont need any hypertrophy imbalances lol.
Jonisocool
03-10-10, 4:52 pm
5/3/1 Deadlift Deload
135x10
185x5
215x5
235x5
255x5
275x5
Pullups
45x10
70x10
70x8
Ath. Training Class(pretty much crossfit or somethin of that sort)
Warmup
Jogging around basketball court 3x
High Knee's around court 1x
Buttkickers around court 1x
Shuffle inboard 1x
Shuffle outboard 1x
Triple Pushup Burpee's to broad jump across court down and back
Triple Body Squats to broad jump across court down and back
Walk outs toes to fingers dow and back
3 broad jumps forward, 1 back
Pushup Plank @30 seconds
Diamond Pushups @30 seconds
Wide Grip Pushups @30 seconds
V situps @ 30 seconds
Triple Jumping Jacks to Static Squat x10
I dont remember the rest. It was 60 minutes long.
Thoughts:
Body ran out of glycogen and started burning tissue and breaking it down amino acids, the byproduct of the process produced ammonia and started pushing it outta my body via sweat. Smelled like acetone in my nose. I was sippin on a double dosed EAA drink, and it didnt do shit.....
At any rate, that was an ass kicker, and I'm gunna try to do more classes like that at my gym since they're free. Its mon/wed/fri so after this deload, I'm doing training sun/tues/thurs and throwing squats back in for 5/3/1
Mr. Dead
03-10-10, 4:57 pm
Some nice lookin' sessions, there!!! How are things goin'...???
Jonisocool
03-10-10, 5:45 pm
Some nice lookin' sessions, there!!! How are things goin'...???
Good. Just doin the ol 5/3/1 and trying to get even more conditioned. The program is doing wonders for my bench, i got 295x9 last week I think.
Other than that, just waiting for this damn weather to clear up so I can run. The warmth only comes in spurts -_-
Vaze_06
03-10-10, 10:04 pm
15-20 sets???!
Bullshit! u cannot count! i bet it looked something like.. 1 set, 2, 3, 4, 5, 8, 15
AH! dont lie to me man.. i know The Truth.... kidding!
killer work outs pretty boy =)
Jonisocool
03-10-10, 11:38 pm
15-20 sets???!
Bullshit! u cannot count! i bet it looked something like.. 1 set, 2, 3, 4, 5, 8, 15
AH! dont lie to me man.. i know The Truth.... kidding!
killer work outs pretty boy =)
Pretty boy? -_-
dude...
i just said u were a liar, lazy ass, and suck in math ....
but u only notice the ''pretty boy'' part?! *shakes head*
u guys seriously puzzle me sum....
Jonisocool
03-11-10, 10:30 pm
dude...
i just said u were a liar, lazy ass, and suck in math ....
but u only notice the ''pretty boy'' part?! *shakes head*
u guys seriously puzzle me sum....
because I knew I dont lie cuz I'm a saint. :)
And I'm too busy to be lazy, and too asian to suck at math.
But pretty boy? Nope. I'm a mean machine.
Jonisocool
03-11-10, 10:42 pm
No 5/3/1 Military press, testing waters out for 5/3/1 Seated OH press next round through 531. :)
Seated OH Press
45x10
135x10
185x5
205x3
215x1
Then since I wasnt doing 5/3/1 that day, figured I'd just go hogwild
Behind the Neck Press
155x10x3
Upright Rows
95x10,10,10 Wide, Reg, Narrow
145x10,10,10 Wide, Reg, Narrow
Giant set
Lateral Raises
22.5x15
Leaning Lateral Raises
30x10
Reverse Pec Dec
60x20
Facepulls
80x20x3
SuperSet
Seated OH Tricep Press
60x20x3
Pinwheel Curls
45x20
50x20
55x15
Cardio:
Level 12 incline, Speed 4.2
@35 minutes AVG HR = 131
Thoughts:
I start 5/3/1 all over again next week, except this time I'll be doing them Sun/Tues/Thurs, and adding an undercalculated squat in to keep it light, and using OH shoulder press instead of MP.
Then on Mon/Wed/Fri I'll do that athletic training/cross fit class for my conditioning, and hopefully do some of the other classes offered at my gym
Then hopefully somewhere inbetween there, 9-15 miles a week running, 3000-5000 meters in the pool a week swimming.
byaah
Jonisocool
03-12-10, 2:09 pm
Taking advantage of the weather.
Running
5 miles~
Thoughts:
Wasnt the greatest weather, but it wasnt too cold either.. or wet! Took approx. 45-50 minutes.
Jonisocool
03-16-10, 11:02 pm
AM
30 minute run
==================
Afternoon
Pushups
5x25
Pullups
2x8
Dips
2x8
BB complex #1(65lbs)
Military Press x 20
BB Curls x 20
OH extentions x 20
Bentover Rows x 20
ATG Squats x 20
BB Complex #2(65lbs)
Shoulder Press x 25
Seated Curls x 25
Skull crushers x 25
Bentover Rows x 25
Front Squats x 25
DB Complex?(25lbs DBs)
Standing OH Press x 30
Alt DB Curls x 30
Flies x 30
(40lbs DB) One Arm Bentover Rows x 30
Pullups x 10
Overhead Barbell Squat x 30 fuuuuuuuuuuuu
Cardio
Elipitcal @ 120-140 HR(avg 128)
@35 minutes
Thoughts:
Feeling a lot better today in the gym. It was probably just that 5 hour drive over the weekend that killed me. Eating just enough to give me some energy for the gym. No impact on my strength or endurance at all, I just think my body thinks its natural weight is 230, and refuses to drop it no matter how little I eat.
Todays Diet.
Breakfast
3 eggs
3/4 c oatmeal
Lunch
7oz chicken & salsa
3/4 c oatmeal
PWO
Banana + Whey
Post WO
20g gatorade powder/Whey
Dinner
7oz chicken & salsa
3/4 c oatmeal
I put a tsp of brown sugar and a tbsp of honey in my oatmeal as well. Wouldnt be able to do this without my honey and salsa. yummm. brb chugging honey
Vaze_06
03-16-10, 11:07 pm
because I knew I dont lie cuz I'm a saint. :)
And I'm too busy to be lazy, and too asian to suck at math.
But pretty boy? Nope. I'm a mean machine.
sureeeeeeeeeeeee........... and im the virgin marie...... NOT!
really? soo............... whats your real name?! well your azn... chinese.. whatever. the weird one, most people dont know lol
=)
naaah, dont try.... i know The Truth... i know u're sweetheart! LOL
Vaze_06
03-16-10, 11:33 pm
oh the work outs... decent i guess.... lol kidding! well done
and get your ass moving damn it. drop down to 199 so i can call u a woman!
Jonisocool
03-17-10, 12:02 pm
sureeeeeeeeeeeee........... and im the virgin marie...... NOT!
really? soo............... whats your real name?! well your azn... chinese.. whatever. the weird one, most people dont know lol
=)
naaah, dont try.... i know The Truth... i know u're sweetheart! LOL
I'm only half asian. I just tell people I'm irish, since half is almost as good as whole.
oh the work outs... decent i guess.... lol kidding! well done
and get your ass moving damn it. drop down to 199 so i can call u a woman!
Never! 214-215 at most, then dropping the rest in water weight for my fight to fight in 205. You get to 199 so I can call you Xena!
Mr. Dead
03-17-10, 12:12 pm
What's goin' on in here...???
I'm only half asian. I just tell people I'm irish, since half is almost as good as whole.
Never! 214-215 at most, then dropping the rest in water weight for my fight to fight in 205. You get to 199 so I can call you Xena!
know the feeling.. i just say im montenegro lol
Dude, im 5'7 !!!! at 199... fucking nasty and not in the good way ...
never go below 150 or above 165 lol. period!
one of my chick friend is 205 O.0!! lol tho she's 5'11... yeah she looks.. build ahah
why u change amazon to xena ? make up your mind.. woman!
fight? what kind of fight?
What's goin' on in here...???
im trying to convert J. into a woman.. tho dude doesnt wanna cooperate... *shakes head*
Jonisocool
03-20-10, 12:21 am
know the feeling.. i just say im montenegro lol
Dude, im 5'7 !!!! at 199... fucking nasty and not in the good way ...
never go below 150 or above 165 lol. period!
one of my chick friend is 205 O.0!! lol tho she's 5'11... yeah she looks.. build ahah
why u change amazon to xena ? make up your mind.. woman!
fight? what kind of fight?
im trying to convert J. into a woman.. tho dude doesnt wanna cooperate... *shakes head*
Xena popped into my head after I typed it.
MMA/amateur fighting
I'd be too beastly of a woman. Not gunna happen. I've seen how much it costs to be one. 200$ a month in hair products! Thats more than my grocery bill
Jonisocool
03-20-10, 12:21 am
What's goin' on in here...???
Sup chris! On hiatus. Spring break, figured I'd deload.
huh??!! 200 bucks, dude u're kidding right?! fuck, i dont even spend that in a year for my hair.... tho thats if u dye your hair dumbass! lol which is a freaking waste of money. period
tho u would sooooo cute as a blond =) AHAH!! sorry i just woke up....
good luck with the fight! when is it exactly
Jonisocool
03-22-10, 12:29 am
huh??!! 200 bucks, dude u're kidding right?! fuck, i dont even spend that in a year for my hair.... tho thats if u dye your hair dumbass! lol which is a freaking waste of money. period
tho u would sooooo cute as a blond =) AHAH!! sorry i just woke up....
good luck with the fight! when is it exactly
they have them monthly, if I make weight, I can just basically call the promoter and he'll find a match for me.
Yeah.. the last girl I dated spent like 200$ a month on makeup/hair stuff and whatever else females need.
Then when I tried to use her sleek champoo, she was like. NYEEEAHHH NYEEEAH NYYAAAAAH!
Jonisocool
03-22-10, 12:31 am
Back from Spring Break!
Started up my MM sponsored log today, so started my 5/3/1 wave 1 with a bodybuilding twist
Shoulders/Triceps/Traps
Seated OH Press 5/3/1 - wave 1
warmup-rotator cuff work - 10 minutes
45x12
95x10
135x5
145x5
155x9
Seated OH DB Press
45x15 ss BB front raises 45x10
55x15 ss Lateral DB raises 30x15
65x15 ss Seated DB raises 20xfailure
Kneeling OH vbar ext.
120x15x3
One Arm DB Press(neutral grip)
30x14
35x14
40x14
V-pushups
bwx20x3
Shrugs
45x30
60x30
80x30
Facepulls
Standing 120x18
Seated 120x18
Upright Rope Row 120x18
Abs + Cardio
Thoughts:
da pump neva felt soo gooooooooood
Mr. Dead
03-22-10, 5:50 pm
Nice session!!! I bet that pump was insane!!!
NJC_Manhattan
03-22-10, 5:54 pm
Great workouts bro
Jonisocool
03-22-10, 7:00 pm
Nice session!!! I bet that pump was insane!!!
Great workouts bro
Thanks dudes. Oh yes, pump was insaaaaaaane.
Back/Bi's
Deadlift 5/3/1 Wave 1
135x5
185x5
255x5
300x5
345x5
350x17
I messed up count on the second working set and didnt realize it. Was suppose to be 320.
Pullups
bwx27
bwx10x2
Tbar Pulldowns
110x20
120x18
110x15
Kroc Rows(dead grip fuuuuuuuuuuuuuu)
75x20
100x20
120x17,16
Incline DB Curls
30x20
Standing Alt. DB Curls
45x20
Seated BB Curl
50x20
Supersetted
Seated DB Curls
45x13,12
Thoughts:
*Cough* cant count...
sick kroc row tho... makes up for your mistake.. we forgive u....
Jonisocool
03-24-10, 3:50 am
*Cough* cant count...
sick kroc row tho... makes up for your mistake.. we forgive u....
duhhhh
Today:
3 hours rugby
Thoughts:
sprinting with sore hammys sucks
Jonisocool
03-24-10, 10:53 pm
5/3/1 Bench Wave 2
45x10
135x10
185x5
205x3
235x3
250x3
265x3
285x8
Smith Guillotine Press
90x18
110x15
130x15
Decline DB Press
45x15x3
Dips
bwx8
DB Curls
35x8
x4 no rest
OH EZ bar Ext
65x8
Incline DB Curls
35x8
x4 no rest
Abs Giant Set
Crunches x 50
Flutter Kicks x 50
Assisted Leg Throws x 15
Russian Twist w/medicine ball x 15
x3 fuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuu
Alligator Crawl
Basketball Court x 3
fuuuuuuuuuuuuuuuuuuuuuuuuuuuuu
Went down to the recruiting station to say whatsup to my marine drinking buddies, and to say whats up to my navy recruiter. Then stuck around to PT(physical training) some of the DEP recruiters/poolee's.
Got some good cardio in, lots of calisthenics/sprints/light 2 mile jog. Fuck me they are out of shape. Had a low HR that whole run, and mother fuckers were dropping out like flies.
Thoughts:
Gewd workout.
Jonisocool
03-25-10, 9:04 pm
Squat 5/3/1 Wave 1
135x5
185x5
225x5
245x5
265x5
315x5
I undershot my 1RM for this, and my legs are still too sore to do any squatting
Upper Body Circuit
Seated BB Curls, 50x20
Seated Behind the Neck Press, 50x20
Seated DB Raises, 15x20
Neutral Grip Pullups bwx10
x2
Swimming
10 minutes of laps
10 minutes of leg work
10 minutes of laps
Sauna
Stretched my legs in the sauna for 10 minutes
Running
2 miles
Thoughts:
Weight was 231, but I had eaten 2 meals and drank 3/4g of water already for the day. Still got rid of that 5lbs from st pattys week.
Cheeeeeeeeeeeeeeeeeeeeeeeeeese
nice numbers
Jonisocool
03-25-10, 9:47 pm
Cheeeeeeeeeeeeeeeeeeeeeeeeeese
nice numbers
never squatting again. I remember a day when I used to be able to do 425-455 for working sets. Now all this running makes it hard to plan a squat day. -_-
never squatting again. I remember a day when I used to be able to do 425-455 for working sets. Now all this running makes it hard to plan a squat day. -_-
oh give me a break.. u have different goals/aim now
u'll squat 425-455 sooner or later.... except if u quit lifting and become a lazy ass but i doubt that happens.. =)
Jonisocool
03-25-10, 9:51 pm
oh give me a break.. u have different goals/aim now
u'll squat 425-455 sooner or later.... except if u quit lifting and become a lazy ass but i doubt that happens.. =)
gunna raid a cheese factory, quit life, and live there. no more lifting.
gunna raid a cheese factory, quit life, and live there. no more lifting.
Ahahah, no need to thank me =D
(p.s can u ship me some cheese... pretty please)
Jonisocool
03-26-10, 7:31 pm
Ahahah, no need to thank me =D
(p.s can u ship me some cheese... pretty please)
not paying for shipping to canada.
Shoulders/Traps
Warmups
lots of dumbell raises/extentions/RC work
OH Press 5/3/1 Wave 2
45x10
95x10
135x5
145x3
155x3
160x8
Giant Set
Upright Rows
85x5,5,5,5(CG/narrow/shoulder width/wide)
Front Raises
20x20
Reverse Pec Dec Flies
60x20
x3
Keg Press
35x100 cumulatively, maybe took 5-6 sets.
Static Holds til failures on rest with 5lb DB
Facepulls
80x20x3
Supersetted
Hang Cleans
135x10x3
DB Shrugs
65x20
75x20
85x20
Eliptical
HR 120-140 @35 minutes
Thoughts:
Feels good man.
T o m m Y
03-26-10, 11:00 pm
Strong pass few sessions bro..
Jonisocool
03-27-10, 6:44 pm
Strong pass few sessions bro..
thanks bro.
Heavy induced alcoholism last night. This morning hurt.
Pullups
bwx20
bwx10x2
Deadlift 5/3/1 Wave 2
135x5
205x3
255x3
320x3
340x3
360x16 no belt, double overhand, as always
Neutral Grip Pulldowns(10 elbows slightly forward/10 elbows slightly back more)
110x20
130x20
150x20
Yates Rows
115x15
Then lower back decided it couldnt handle it
Seated Cable Rev Grip Rows
??? x15x3
HS Iso High Lat Pull w/e tf its called.
45x20 + negatives
65x20 + negatives
65x20 + negatives
Abs Giant Set 1
Crunches x 30
Hanging Leg Raises x 20
Side Bends 45x15
Abs Giant Set 2
Bicycle Crunches x 50
Hanging Leg Raises x 20
Side Bends off Hyper machine 45x15
Planks on Hands/drop to elbows after failure 45lb
Abs Giant Set 3
Decline Situps x 10
Flutter Kicks x 25
Side Bends 45x15
Planks on Hands/drop to elbows after failure 45lb
Cardio
40 minutes @ level 8.5 incline/3.5 speed AVG HR = 136-138
5 minute sprint @ level 0/9.2 speed
Thoughts:
Weighed 237 walking into the gym, walked out 231
Jonisocool
03-29-10, 8:04 pm
5/3/1 Bench wave 3
45x10
135x10
185x5
215x5
235x5
265x3
300x10
Smith guillotine press
90x15
100x15
110x15
120x15
Pec Dec
5x10
Super set
Dips
Bwx15
Alt DB curls
45x10
X4 no rest
Super set
OH EZ bar ext
65x10
incline DB curl
35x10
X4 no rest
Ab circuit
Crunches x 25
Cross over crunchs x 25
Hanging leg raises x 25
Pushup plank 30 seconds
Elbows plank 30 seconds
Side plank left/right 30 seconds
Flutter kicks x 25
Russian medicine ball twists 8lb x 20
X2
Cardio
1.5 miles running
Thoughts:
315x10 is just around the corner
T o m m Y
03-29-10, 8:11 pm
STRONG bench bro!
Jonisocool
03-29-10, 8:37 pm
STRONG bench bro!
thanks bro. vids will ensue in a few weeks when I try 315 for reps!
Jonisocool
03-31-10, 1:43 am
Shoulders
Seated OH Press 5/3/1
45x10
95x5
145x5
155x3
170x7
Standing OH DB Press
35x18
35x16
32.5x15
30x20
Superset
BB Upright Row
75x20(10 narrow/10 wide)
DB Raises(side, front, rear)
20x20
x3
Keg Press
40x100(cumulatively), Think I got 55 the first set, then to 76 the next, then to 85, then to 100
Static DB Holds between sets til failure
7.5lb
Rugby Practice
1.5 hours
Thoughts:
fucking cold
Think I got wave 3 of deadlift, then its deload time.
Jonisocool
03-31-10, 8:41 pm
crappy workout today. not even MuscleMarinade could save me. But its time for a deload anyways.
Going back to high volume, 20 sets of 20 bodyweight exercises on pushups/situps, and 3-5 sets of 15-20 on dips/pullups.
Full Deadhang Pullups
bwx23..wtf?
bwx15
bwx10
Deadlift 5/3/1 Wave 3
115x5
185x5
205x5
255x5
300x5
345x3
380x10
Bent-over Rows
135x15
155x15
165x15
Someone said something in another thread about looking forward pinches nerves or something, and takes a lot of lats out of the movement. So I looked kinda diagonally down, and it did feel a lot better as far as lat activation goes.
Supersetted w/
Neutral Grip Pulldowns
110x18
120x18
130x18
Tbar Rows supersetted w/one arm pull downs(D-ring)
3x10/3x15
CGBP
135x15
Supersetted with
EZ bar curls
75x15
x4 no rest
Decline Skullcrushers
65x12
Supersetted with
Hammer Curls
35x10
x4 No rest
Abs
Hanging Leg Raises
4x25
Cross over crunches
4x25
Decline Crunches
4x20
Side Bends off Hypermachine(its weird how I position in it)
4x20
Russian Twist(10lb)
4x20
Hello Dollys to Flutter Kicks
10 each for 20 x4
My penis cleavage/adonis belt is sore.
Thoughts:
Deload, boost calories for a week, up cardio.
Maybe even drop weight training for awhile to work on running/swimming + bodyweight stuff. Canceling my gym membership next week though to kinda force me into running more since the weather is getting better every week, but I paid for my first and last months dues.. so I'd still have my gym membo for all of april. May just do ONE last wave of 5/3/1. Then straight up no more weights for jonny for awhile :)
Vaze_06
04-02-10, 11:45 pm
so.. with the help of ''no'' gravity i should be able to catch up on u... hmmm indeed indeed lol
(and hush! let me write non-sense in peace!)
u arent supposed to do 23 pull up?! true...... could have aimed for 25.. freakng shame on u dude!
sick work outs =)
Jonisocool
04-06-10, 9:45 pm
so.. with the help of ''no'' gravity i should be able to catch up on u... hmmm indeed indeed lol
(and hush! let me write non-sense in peace!)
u arent supposed to do 23 pull up?! true...... could have aimed for 25.. freakng shame on u dude!
sick work outs =)
well I used to be able do upwards to 40.. when I was like 215lbs, and my CNS is fried from all this heavy training, so I'm off weights for a week.
INT running(1/4 mile intervals)
1:24 1/4 mile laps.(6 minute/mile pace) 3:20 cooldown jogs(9 minute/mile pace) x4
Took about 20 minutes in total
Calisthenics
Pushups
bwx40
feet on bosu ball bwx40
each hand on a bosu ball bwx40
Feet on Bench/incline pushups bwx40
Pullups
4x15
Dips
3x15
bwx12
Core
Hand Planks x failure
Elbow Planks x failure
Side Planks x failure
Flutter Kicks bwx200
Flexibility/Stretching
30 minutes
T o m m Y
04-06-10, 9:59 pm
strong pulls bro