JohnnySolo's House

Weight 282

Dressed 287

Workout:

BB complex 95#s

X4 (60 sec rest)
Deadlift x5
R Deadlift x5
OH press x5
(Rest repeat)

(My forearms are hurting, so I didn’t do the hang cleans)


Seated OH press SM 5x5 (2 min rest)
195x5
205x5
205x5
205x5
205x5

(I don't like the SM because I don't know true weight)

Pull-ups 5x5 (90lb assist -deads during rests- 2 min rests)

Pull-up 5
Pull-up 5
Dead 135x5
Pull-up 5
Dead 135x5
Pull-up 5
Dead 135x5
Pull-up 5
Dead 135x5

Dead 225x5

(Form practice for deads)

Some sort of lat pull down machine
3x8 heavy

Plank
1x1min (was going to do 2 but my sister showed up at the gym with my nephews so I blew it off)
 
Last edited:
so have you decided to dedicate to a cut or just maintain for a bit?
glad to see you still working at it!
 
Hey, PB, I’m just trying to eat well and get higher amount of protein for now and see if the fat will drop. It has, I can see it. So the focus is eating clean in my maintenance zone of 2500-3000 and training. Slow and steady and see if fat and weight just drop off. That calorie range is plenty for anyone to eat for the day (I feel) no big sacrifice diet like I had thought I needed. I used to cut way back on food all the time and then binge. I’ll try this even keel thing and see if the binges stop.

lol, NLL!!
 
Warm-up + joint mobility

Workout:
Warm-up bench
135x10
185x10
225x5

Bench press (2.5 min rest) deload moving back up +5
260#x5
260#x5
260#x5
260#x5
260#x5

BB Row +5(2.5 min rest)
190x5
190x5
190x5
190x5
190x5

Clean +5(3 min rest)
190x5
165x10
145x10

incline db fly (80lbs total)
40x8
40x8
40x8

There was a kid doing 185 for push-press, he was cleaning it first. I talked with him after, he weighs 185! Nice work. He saw my cleans too and we both agree, I’ve got no real form it’s all just brutish power. That’s good and bad.

I’m slow but strong, I need to work on my quickness.
 
Johnny, do you swim? I'm guessing that might be a good form of cardio for you and with your strength you might be pretty good at it if you have decent form.
 
Hey, thanks.

I have a pool available for $2 a visit, not a bad idea. Like everything I did as a kid, I’m sure I’d be in for a surprise of how tough it is, after it being easy as a kid.
 
BB complex 95#s (60 sec rest)
RDL x5
High-pull x5
OH press x5
Back squat x5
(Rest repeat x4)

OH press 5x5 (90sec rest) deload but less rest -killer
160x5
160x5
160x5
160x5
160x5

Pull-ups 5x5(90 sec rest - 80lb assist )
chin-up 5
chin-up 5
chin-up 5
chin-up 5
chin-up 5

Box squats 3x10 (90 sec rest - One 60lb db held at chest)
10
10
10

Got through the workout pretty fast.
 
Mon:
BB complex – warm-up 4 sets 45sec rest

5 min Cardio intervals
30sec hard/1min recovery

Bench
135x10
185x10
225x5
265x5
265x5
265x5
245x5
245x5

5 min Cardio intervals
30sec hard/1min recovery

OH press
155x5
135x5
135x5
135x5
135x5

5 min Cardio intervals
30sec hard/1min recovery

Chest fly/shoulder flies
40lb dbs/15lb dbs
10/10
10/10
10/10
 
JohnnySolo said:
Hey,

I go between 280 and 290..

I feel good and look good at 260 but I'd like to see 240.
Click to expand...

Yah? You didn't look bad at 280ish when I saw your pictures. You wear it well. Hell, who knows... if you get down to 240 you may start having some real nice abs :). That's going to be a pretty big chunk of work however, but I believe in ya :p.
 
Well things are somewhat active here and I think I need the posting activity to keep me going.

I’ve regained a bit of weight due to letting work and life interfere. Just got back from Disney too with lots of food everywhere and a prepaid dinning plan.

Here is some of what I’ve been up too.

Today:
Circuit for 20 minutes – cardio focus

Push-ups 10
BW squat 10
Pull-up 5 (assisted)
Sit-up 10 (or leg lifts 20)
Stiff-leg dead 10

Cardio
40 min treadmill

May10th
Warm-up
Dumbbells
40lbs clean and OH press 1x10
50lbs clean and OH press 1x10

Cleans and OH press -Barbell (1min rest between sets)
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x7

Bench
135x10
185x10

225x5
225x5
225x5

Cardio
10 min elliptical
20 min bike

Apr 21
Bench – warm-up
135x10
185x10

Bench 5x5
225x5
225x5
225x5
225x5
225x13


Circuit –nonstop for 20+min

Push-up x10
Kettle bell swing x 10
Pull-up x3 assisted
Sit-up x10

Treadmill 35 min


Apr 19
db OH press- warm-up
30sx10
40sx10

5x5 bb OH press (clean into place)
1. 135x5
2. 135x5
3. 135x5
4. 135x5
5. 135x5

Cleans on the minute
1. 135x5
2. 135x5
3. 135x5
4. 135x5
5. 135x5
6. 135x5
7. 135x5
8. 135x5
9. 135x5
10. 135x5
11. 135x5

55 cleans in under 12 min, good cardio

5xpull-ups (assisted)

cardio 40 min treadmill

Apr 16
db cleans
30sx5
50sx5

bb cleans for 10 min(1 min rests)
135x5

Warm up bench
135x10
185x10

5x5 Bench @225

Cardio 40 min treadmill



Apr 14
OH press warm-up
dbs 30sx10
dbs 40sx10

5x5 bb OH press (clean into place)
135

For 25 min nonstop- pace wasn’t killer but had the HR up and breathing through the mouth:
Man-maker 5
Abs 10
Push-ups 6
High step 8
Pull-ups 3

cardio 30 min treadmill
 
Complex 95lb BarBell
6 sets 90 sec rest

RDLsx5
Rowx5
Hang cleanx5
Back squatx5
OH pressx5

Bench
95x10
135x10
185x10
225x5
225x5
225x5
225x5
225x5

Treadmill
40 min
 
Warm-up
Clean and press
45lb dbs x5
55lb dbs x5

Clean + OH press
Barbell – one min rest
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3


OH press 5x5 (cleaned into place)
135x5
135x5
135x5
135x5
135x5

Pull-ups (assisted)
1xf
2xf
3xf

40 min treadmill
 
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