jon's life of lifting

10/5/09
BB LUNGES
45X5
135X5
210X5(+5lbs)
210X5(+5lbs)
210X5(+5lbs)
210X5(+5lbs)
210X5(+5lbs)
RPE:9
these felt great.

INCLINE BENCH
45x8
115x3
135x10(+2 reps)
135x10(+2 reps)
135x9 (+1 rep)
RPE:9
happy with these as well.

CHINUPS
9
9
8
8
RPE:9
big pump!

GOODMORNINGS(new)
135x10
135x10
135x10
RPE:8
these are very good...should do these more!

PWO:USUAL

notes: last week of bulking! mayb taking friday off for rest. good idea before a cut? things are going well. i gotta study more for my lab!!! good day!
 
10/7/09

DEADLIFTS
8 @ 135
3 @ 225
250x8(+5lbs)
250x8(+5lbs)
250x9(+5lbs)
RPE:9
used double overhand for all but 1 rep.

BENCH
135x3
135x3
185x5(+5lbs)
185x5(+5lbs)
185x5(+5lbs)
180x5
180x5
RPE:10

BENCH DB ROWS
75x5(+5lbs)
75x5(+5lbs)
75x5(+5lbs)
75x5(+5lbs)
RPE:8-9

FRONT SQUATS
205x5
RPE:9
replicating the 1x5 of deadlifts in the 5x5 program, except putting in front squats instead.

BB CURLS
70X12
70X8
70X7
fun fun fun

PIKES
6, should have done more

PWO: USUAL
 
Proteinboy said:
10/7/09

DEADLIFTS
8 @ 135
3 @ 225
250x8(+5lbs)
250x8(+5lbs)
250x9(+5lbs)
RPE:9
used double overhand for all but 1 rep.

BENCH
135x3
135x3
185x5(+5lbs)
185x5(+5lbs)
185x5(+5lbs)
180x5
180x5
RPE:10

BENCH DB ROWS
75x5(+5lbs)
75x5(+5lbs)
75x5(+5lbs)
75x5(+5lbs)
RPE:8-9

FRONT SQUATS
205x5
RPE:9
replicating the 1x5 of deadlifts in the 5x5 program, except putting in front squats instead.

BB CURLS
70X12
70X8
70X7
fun fun fun

PIKES
6, should have done more

PWO: USUAL
Click to expand...

Very nice DL's and Bench. Tons of sets on Bench. I need to find the time to incorporate Deadlifts into my workout, great back lift. I think next routine I'm bringing those in as well as front squats. Keep up the good work!
 
thanks, tek. front squats are killer on the abs!

derwydonn!?!?! :D

iv been bulking for almost a year now lol so iv just been trying to gain strength and increase muscle mass(suprised?). however, my avatar is from like 3 months back, and since then iv gained around 8 pounds, so im ready to cut down a bit. im actually starting monday! probably only going down a bit, still gaining strength and then continuing to gain strength on my lifts from then on!

how have you been? what are your training goals?!
 
Proteinboy said:
thanks, tek. front squats are killer on the abs!

derwydonn!?!?! :D

iv been bulking for almost a year now lol so iv just been trying to gain strength and increase muscle mass(suprised?). however, my avatar is from like 3 months back, and since then iv gained around 8 pounds, so im ready to cut down a bit. im actually starting monday! probably only going down a bit, still gaining strength and then continuing to gain strength on my lifts from then on!

how have you been? what are your training goals?!
Click to expand...

Hey Jon,

This is just something that I've read on the internet but the "expert" recommend to deload 1-2 weeks between weight gain and weight lost. In other word, take a week off to do light/no workout. Not sure if it's necessary or not but you would know better than I. :love1:
 
tic said:
Hey Jon,

This is just something that I've read on the internet but the "expert" recommend to deload 1-2 weeks between weight gain and weight lost. In other word, take a week off to do light/no workout. Not sure if it's necessary or not but you would know better than I. :love1:
Click to expand...

Not necessarily bad advice, but Jon is also very young and very fit. Honestly, his training intuition is usually spot on. I'm all sorts of impressed with the kid!
 
I agree with you Western Sky, that is why I wrote expert in quout "" b/c it's up to him and his body to decide if he need to do deloading. PB, you are a freaking BEAST!!! keep it up bro.
 
aww, thankyou both! you guys are so nice to me! : D

i think il be ok with taking today light, and taking the weekend off with food. starting monday im gradually cutting my calories!!! :D

tic, i really appreciate you stopping by! you'r one of my favorite posters!
 
10/9/09

wow, this year has flown by.
great year. I Thank the Lord!

OLYMPIC SQUATS
45x8
135x3
225x3
250x3(+5lbs)
250x3(+5lbs)
250x3(+5lbs)
250x3(+5lbs)
250x3(+5lbs)
250x9(+1 rep)
RPE:9
felt good.

MILITARY PRESS
45x5
95x3
125x3(+5lbs)
125x2
115x4(+1)
115x4(+1)
115x4(+1rep)
115x3
115x3
115x3
115x3
115x4(+1 rep)
RPE:9

PULLUPS
10
9
9
8
RPE:8-9
these felt great! big pump as usual!

HANG CLEANS
150x5(+5lbs)
145x5
145x5
145x5
RPE:8-9

SUPERSET:

BEHIND HEAD DB EXTENSIONS
10X35
8X35
8X35

SINGLE LEG ELEVATED CALF RAISES
3X12 @ 35LBS

PWO: USUAL

last bulking workout. now i cut! im very excited!!!! i WILL take before pictures and weight. hope everyone is doing well!!!

very good song for a workout: !!!!
 
10/12/09

I AM NOW OFFICIALLY CUTTING AHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!

yeah, its true. my first cutting workout. dont be suprised that it looks very much the same lol

FRONT SQUATS(NEW! incorporated these on mondays instead of lunges)
45X5
135X5
195X5
195X5
195X5
195X5
195X5
REST TIME:(NEW! i am making progression based on reduced rest time.) 75 seconds

INCLINE BENCH
45x8
95x5
135x8
135x8
135x8
REST TIME: 75 seconds

PENDLAY ROWS
135x3
135x3
165x6
165x5
165x5
165x5
REST TIME: 75 SECONDS

GOODMORNINGS
135X10
135X10
135X10
REST TIME: 75 SECONDS

LONG BAR CURLS
70X10
70X10
70X8
REST TIME: 75 SECONDS

RUNNING:
1 lap around my coldesack. took me 56 seconds. im going to add laps and try to reduce time for progression. probably add 1 lap every workout/week.

PWO: 1 cup apple juice. 2 scoops whey protein. around 400 calories.

NOTES: im happy im finally cutting. im ganna be happy when i get down to 160, maybe even 155. i usually ate 3000 calories on my bulk a day, so i am going to assume my MT is around 2700, give or take. therefore, im not eating any more than 2500 a day. maybe even more. i dont have such a large appetite, and my main means of cutting calories is to cut carbs, especially at night. i will only be eating the best, most complete carbohydrates such as oats, 100% whole wheat, 1 or 2 fruits a day, ect. i will increase my protein intake, and make sure im getting enough good fats. of course i will have my carbs in my pre and post workout nutrition, however, very low carbs at night helps me a lot. BEFORE PICS AND BEFORE WEIGHT ARE BEING TAKEN TODAY! :D

any tips/thoughts are welcome! everyone, smile!!!!!
 
Hopefully you are excited to cut, and Nice... you are going to be cutting quite a bit if you can get around 155! What are you weighting roughly now??? A little over 170 I'd assume?
 
yeah, tekton, i weighed in this morning at 171! : ]

oh and about starcraft, im not sure when il be able to play, i have so much homework man....il let you know though :DDDDD

i ate around 2300 calories today, not even hungry at that. and i lifted. i feel like im completely nourished, got plenty of fiber, protein, fat, everything. i like how this is going!

ate completely clean today. everything completely whole, healthy and fresh. goodnight!
 
Proteinboy said:
oh and about starcraft, im not sure when il be able to play, i have so much homework man....il let you know though :DDDDD
Click to expand...



Pumped for SC2? I never got into SC, just WOW

Anyway, good luck on the cutting.
 
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