JohnnySolo's House

[JohnnySolo]

For 20 min

Dive bomber pushups x5
Assisted Pull-ups x5
Sit-up or leg raises x10/20
Stiff leg deads x5

Cardio
40 min cardio

 

[JohnnySolo]

Complex 75 sec rest
95lb BB

RDL 5
Row 5
Hang clean 5
OH press 5

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

40 min treadmill

 

[JohnnySolo]

Warm up
55lb dbs Clean and OH press
2x5

Clean and OH press bb(1 min rest)
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
36

OH press (cleaned into place)
135x5
135x5
135x5
135x5
135x5
25

Treadmill
20 min walk/run
20 random hill mode

 

[g8r80]

Hey Johnny, you know how to pound the iron!

 

[JohnnySolo]

Thanks g8, I sure have it rough with running though!

Had to do a morning workout today.
Cardio treadmill
25 min walk/run
15 min random hill

 

[Proteinboy]

hey big man. its been around 6 months. whats been going on? good to see you still here. keep it up. i truly am glad to see you still pressing nice weights.

 

[JohnnySolo]

Hi protienboy, good to see you!

Clean and OHpress
50lb dbs x5
55lb dbs x5

Clean and OHpress (1 min rest) *up 5lbs
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
33

OHpress (cleaned into place) *up 5lbs
140x5
140x5
140x5
140x5
140x5

db curl
50s x10
40sx6/30sx6/20sx6

Treadmill
25 min walk/run
15 min random hill

 

[JohnnySolo]

Nonstop rounds for 20 min. short walk between stations was my rest.

10 Push-ups
5 assisted pull-ups
10 shoulder flys dbs
5 deadlifts 215lbs
10 sit-ups

It was about getting a decent muscle workout but mainly done for Cardio.

Treadmill:
Walk/run 26 min
Random hill 14 min

 

[JohnnySolo]

Complex 95lb bb (60 sec rest) 6 sets
RDL 5
Row 5
Hang clean 5
OH press 5

Bench
95x10
135x10
185x10
230x5
230x5
230x5
230x5
230x5

Treadmill
Walk/run 26min
Random hill 14min

 

[JohnnySolo]

Warm-up
db clean and OH press
50lbs x5
55lbs x5

bb clean and OH press – one min rests
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
140x3
33

OH press – cleaned into place – 2 min rests
140x5
140x5
140x5
140x5
140x5

185x1 pushpress

Treadmill
26 min walk/run
14 min random hill walk

 

[JohnnySolo]

Complex
95lb bb 6 sets - 1 min rests
RDLs x5
Row x5
Hang clean x5
OH press x5

Bench
95 x10
135 x10
185 x 10

235 x5 *up 5lbs
235 x5
235 x5
235 x5
235 x5

Treadmill
Walk/run 26 min
Hill walk 14 min

 

[JohnnySolo]

For 20 minutes:
10 push-ups : odd minutes 100 push-ups –assorted
5 assisted pull-ups :even minute 50 pull-ups –assorted

Elliptical trainer -40 min.

My knee was aching today and could not hack the walk/run

 

[JohnnySolo]

Pull-ups (assisted)
5x5

Clean and press for 3, then 5reps of OHpress after 3rd clean and press.
135x3 clean and press +5reps OH press
135x3 clean and press +5reps OH press
135x3 clean and press +5reps OH press

50lb dbs curl
1x50 for 10 each arm

48 min on bike
15min warm up
4x4min at 55-65 RPMS heavy(ish) resistance (Recovery 3 min)
5 min cool down

 

[JohnnySolo]

Thursday:
bike -easy 30 min

Today:Bike

10 min warm up.
Isolated leg 20sec-60sec 5 min each leg (10 min)
10 min cool off

 

[JohnnySolo]

Bike 45 min

 

[JohnnySolo]

assisted pull-ups/push-ups
5/10
5/10
5/10
5/10
5/10

Bench
135x10
185x10
225x5
cable pull-down 120lbs x10
225x5
cable pull-down 150lbs x10
225x5
cable pull-down 180lbs x10

Bike:
10 min warm-up
10x30sec sprint, 1 min recovery
5 min cool-down

 

[JohnnySolo]

Bike:
30 min -easy

 

[JohnnySolo]

Clean and OH press – 1 min rest
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

OH press (cleaned into place) -2 min rest
135x5
135x5
135x5

Clean and OH press
185x2


Bike:
15 min warm up
4x4min at 55-65 RPMS heavy resistance - 3 min recovery easy
5min cool down

 

[JohnnySolo]

Bike:
30 min -easy

 

[JohnnySolo]

Bike:
10 min warm up
10 min isolated leg training (5 min each)
10 min cool down