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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.

Vaze_06
12-24-09, 6:22 pm
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!

Vaze_06
12-28-09, 6:04 pm
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.

Vaze_06
01-02-10, 5:17 pm
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

Vaze_06
01-24-10, 1:58 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 =)

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.

Vaze_06
02-10-10, 8:49 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

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

Vaze_06
02-14-10, 8:41 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

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.

Vaze_06
02-15-10, 1:31 am
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

Vaze_06
02-18-10, 9:50 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

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.

Vaze_06
02-19-10, 1:14 pm
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!

Vaze_06
02-28-10, 6:55 am
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!

Vaze_06
03-04-10, 2:26 pm
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? -_-

Vaze_06
03-11-10, 9:23 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....

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...???

Vaze_06
03-17-10, 6:14 pm
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.

Vaze_06
03-20-10, 8:58 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

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:

Vaze_06
03-22-10, 8:11 pm
*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.

Vaze_06
03-25-10, 9:45 pm
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. -_-

Vaze_06
03-25-10, 9:50 pm
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.

Vaze_06
03-25-10, 9:52 pm
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