jon's life of lifting

lol, im doing a fairly slow cut so that i can make sure i keep the muscle and the strength. im trying to go at a -300 cal deficit per day so that in 11-12 days it accounts for ~ 1lb of fat loss.

i actually had built up a good amount of body fat though because i was on a 1 year bulk lol, took me from around 160 to 170. some of the time i wasnt really bulking b/c of wrestling.
so im really happy im finally cutting.
as long as i can maintian and even gain some strength, i am VERY happy. i dont want to cut too fast and burn out, ya know?

btw, i calculated, and im getting aroudn 160g protein a day :x i should up that too!!!!!

btwx2..i commented your workout, things look good for you man!
remember, bulking up too fast isnt really a great idea!
if you gain 10lbs a year, thats excellent! because in 2 years, thats 20 and 5 years 50lbs....see what i mean?
slow bulk is the way to go IMO! slow and steady wins!
 
10/27/09

curcuit

deadlift
rdl
row
power clean
front squat
push press
back squat
goodmorning

6 sets
reps: 6,5,4,3,2,1
rest:90s
weight:75lbs

pwo: Usual
 
10/28/09

DEADLIFTS
135x2x5
225x3
250x5
250x5
250x5
250x5
250x5
REST:90S
these felt good. 5x5 is a good plane to use. il be progressing slowly with it : ].
all reps were done double overhand for the grip ;D

CLOSE GRIP BENCH(new) grip is about 12 inches wide
135x5
140x5
145x4
150x5
150x5
REST:90S
easy

DIPS
12
12
rest:90s
from now on, for wednesdays, i will be hitting the triceps hard by doing 3 heavy sets of close grip bench followed by 2 sets of high effort dips.

PULLUPS
9
9
9
9
REST:90-120S
these are going well : ]

OVERHEAD SQUATS (snatch first rep)
115X8
115X8
115X8
REST:90S
these felt great. the snatch is going a lot better now, and i really felt it in the traps because i did pullups before these.
long term goal: OH squat body weightx15.

PWO:aj and whey. 260 cals

great stuff!!!!
 
Do you have a time period you are cutting for? Or just until you get to 155-160? I think I am bulking until march, and I expect to be around 170-180 (about 20-30 pounds from when I started) then losing a lot of it in 2-3 months. I am just interested.
 
im cutting until i am at least 160, maybe even 155. not under that though probably. il probably get to around 8-10% body fat and then continue. i expect it to be around 2 months at least for a sinificant drop in bf, maybe even longer.
however, i am not concerned with how long it will take as long as i am still gaining strength!
8% body fat would be the least i'd cut down to probably. 10 percent is the highest. i am getting calpilers for christmas so !!! : D il be able to test my body fat by then.

as a matter of fact, a cut until the end of the year wouldnt be that bad actually, its only around 2 months more of cutting. and by christmas il get my body fat calpilers to test my bf!

: D but if im already 155 before christmas, im probably going to cool it and maintain until the new year!:D
that way i can start a new!
 
Aww, good plan. When I cut, I would also like to achieve somewhere between 10-8%. I suspect I am at about 13-15% right now and that's only going to go up with the upcoming months. I should ask for a pair of calipers too! Why are you cutting during winter? seems kind of peculiar, but do what you go to do right? haha
 
lol!!because this is florida man, i just hit the beach on teusday lawl
i can take my shirt off and not be cold most of the time during the winter.

remember, in florida, there is a majority of warm months.

plus, i was tired of force feeding myself ;P
 
10/29/09

20 minutes shuffle

went to boca chase and did hill sprints.

sprint up and down the hill 2 times, which makes 1 rep.
rest 30 sec
repeat 10 times.

walked for 1 hour with my bud

great day!
 
I know it's warm in Florida but at 8% bf in the winter, you will still be cold man... Sure is nice to live near the ocean huh?
 
the ocean is beautiful. im going to take my gf there and make love with her one night. : ]

10/30/09

HIP SQUAT
45x3x5
135x2x5
225x2x3..heavy
185x5
185x5
185x5
185x5
185x5
185x5
REST:75S
hip squats are just power squats...practicing rippetoe's form. JEEZ, ITS MORE DIFFICULT FOR ME. lol. idk why my numbers go down so much when i focus on driving the ass up instead of keeping the chest up and using legs. so my ego was down today haha. im going to start doing these very often. law of training specificity.

OLY SQUAT
250x8
did these for ego purposes lol

PENDLAY ROW
135X3
165X5
165X5
165X5
165X5
165X2 <==slowly adding reps to this last set.
REST:90S
these felt great.

MILITARY PRESS
115x5
115x5
115x5
115x4
115x4
REST:90S
these are going swell! never got 115x5 before so it felt amazing today! form is really getting great, feeling much stronger at these. working up to 5x5 with 115 then progressing.

HANG CLEAN
155x3
160x3(+5lbs)
160x3(+5lbs)
160x3(+5lbs)
160x3(+5lbs)
REST:75S
these are going smoothly : ] they get the traps really well!

POWER CLEAN
160x3
just for fun, wanted to feel how much easier a power clean is than a hang clean.

GOODMORNINGS
155X5
155X5
155X5
REST:90S
im really practicing these a lot from now on. really helps strengthen the lower back and p chain for the hip squat. i need to improve these!

EXPLOSIVE CLAP PUSHUPS
3
3
3
3
3
rest:40s
done for speed work.

PWO: 1 scoop whey, bananna, 1 cup milk, 1/4 cup yogurt. ~400 calories.

notes: WOW. hip squats are really a change....using 185 today was egophobic. lol, im going to start doing hip squats 2 or even 3 times a week baby. i really want to work these up because i feel like if its so much harder for me to squat that way, then i'v found a weak spot. and i will bring that weak spot up,while incorporating perfect form.

all is well.
be blessed.
 
Good work on the new squats and even better job on the progress on cleans. Those can be hard to get up for. I miss doing them myself (wrist STILL bugs me). But you are going strong and look to be keeping it this way.



Proteinboy said:
the ocean is beautiful. im going to take my gf there and make love with her one night. : ]
Click to expand...


As for this comment Romeo, it made me laugh. I'm glad you and your girlfriend have a relationship, but a word of advice: "MEN" don't 'make love' with girls, they ^#&!@ them! lol... alright, have a good weekend
 
lol, thanks. i feel like i have too many exercises that i want to progress with to really dedicate myself to one though.

FOR EXAMPLE: squats.
for 1, i REALLY want to progress with hip squats all the way.
2. i want to keep doing front squats.
3. my overhead squat goal is still something i really want to be practicing more.

and thats just for squats.
i squat 3 times a week nowadays...mon-front, wed-overhead, fri-back
i might change that to 2 back, 1 front.
then after 1-2 weeks of that, i might start squatting 4 times a week. 2 back, 1 front, 1 overhead.

by jove, i think i will... it seems like the only way i can fit all my goals in while progressing at the same time.

idk if its a bad idea though. i recover really well, but would it be better just to dedicate to 1 thing--like back squats 3 times a week? im not sure.

or would doing all the types of squats compliment eachother?

wow, and then i have the posterior chain.
deadlifts, RDLs, Goodmornings, cleans.
i want to progress in all of them.
idk the best way to go about it though.

as of now, im doing GMs monday, DEADS wed, and RDL /goodmornings with cleans on fri.
would it be better to dedicate 1 week to each? 2 weeks?
i guess its up to me to find out eh?

im posting this in the weightlifting section to get more responses too.
what do you think though?
 
Okay this is my UNPROFESSIONAL // NEWBIE advice:

Hmm, well you listed a lot of things you are trying to progress in. But, from what I can tell, you are mainly concerned with squats? If I were you, I would do at LEAST 2 back squats a week, and maybe even consider a 3rd. It might take it's toll after a while but I bet you will def see an increase in the weight you can push around. If you choose to do just 2 (which I would assume be adequate) be sure to leave nothing on the table, really blast it on squats.

Like for me, I want to increase my bench the most out of all my lifts-- So I do a standard bench 3 times a week. My grip favors my triceps, so I do 4 lifts EVERY arm day that favor my triceps (Narrow-grip bench, standard bench, triceps push downs, and skull-crushers/nose-breakers). But maybe this is a little overkill. I'd be lying if I said by Friday (like today) I'm pretty spent on arms, especially triceps. So maybe do back-squats more throughout the week.

I think doing a variety of squats undoubtedly complements one another, but if you are just trying to get better at BACK squats. I would focus more on doing back-squats then doing front/zecher/box/over-head/whatever-other-type of squats. Sure you can still have the others in your routine but wouldn't it just make more sense to focus on back squats to up your back squat weight?


One last thing: On your last set of back-squats: go into that set with NO IDEA how many you are going to do, just do as many as your legs warrant without failure. Your brain is a funny thing. If you think your going to do 5, you will do 5 and your mind will tell your body it's spent. But if you don't tell yourself that your doing 5, who knows. Hell, you may be able to press out 12 instead of 5 reps. Just something to think about.
 
Last edited:
thanks man, that helps a bit. im definetly going to start back squatting 2 times a week at least. maybe throw in 1 front squat. after a couple weeks of that, il see how i feel on the weekends and maybe throw in my OH squats too because they arent too taxing.
i know my body enough to know i can handle that.

but thanks again. i really want to increase my hip squat b/c i think its the key to a big squat...i see great accomplishments ahead.

and about the brain thing: I KNOWWW... dude its so true. i am practicing some mind meditation techniques before every lift now.
i was going to keep it a secret, but heck.

for example, before i do chinups, i imagine my back as a hydrolic machine, able to pull as strong as an ox. i imagine myself as light as a feather, and see myself flying as i do chinups. it really does help.

arnold used to meditate during his workouts and imagine his biceps larger than any mountain in the world as he pumped them
lol, good stuff huh?
 
You are a well rounded lifter and I can see that you like it this way.

What about doing what you are doing right now, with the 3 different squats but every 3rd or 4th week just focusing on one type. It would just be straight power squats for the week, then back to all 3 squats the next week for 3 (or 4) weeks then it’s straight oly squats for a week. Then the next time up, the OH squat for a week.
 
thanks for the input jonny, i think il just focus on back squat strength primarily, since that make sense, and cut down the volume of my other squats, but still do them

11/1/09
jogged a mile

HILL SPRINTS
3 times up and down the hill = 1 rep
did 5 reps
20-25 breaths in between sets

pretty good workout.

cant wait to lift tomorrow!
 
11/2/09

HIP SQUAT
45X2X5
135X2X5
185X5
190X5
190X5
190X5
190X5
190X5
REST:90S
they felt more natural today

FRONT SQUAT
200x5
one set to maintain FS strength

INCLINE BENCH
45x6
135x6
140x6
140x6
140x5
changed these to 4x6 to focus more on strength, while keeping the same volume of 24

CHINUPS
10
10
10
10
rest:90s
these are going great. felt powerful at these. chest going to the bar.

RDL
180x8(+5lbs)
180x8(+5lbs)
185x8 (+10lbs)
rest:90s

DB SWINGS (like a kettle bell)
3x8 each arm @ 45lbs

these are a GREAT workout, had me breathing heavy!

BEHIND NECK DB EXTENSIONS
3x6 @ 45lbs
easy

PWO: 1 CUP OJ, 1 scoop whey. 250 cals.

notes: im lowering my carb intake to ONLY clean, whole carbs, and very limited amounts of starchy carbs. i allow fruit before/after workouts, and eat vegetables to contribute to fiber and carb intake throughout the day. im thinking aroung 60g quality carbs each day? is this too little? i will be packing in the protein though.

i am now taking a multivitamin, 1500iu extra vitamin D, calcium, and fish oil after reading a few articles on vitamin supplimentation.

feeling pretty good. everyone have a great day.
 
11/3/09

ABS

10 PUSHUPS
10 second left and right side T-hold, with leg and arm abduction
30 second plank
4 left, mid, right hanging knee raises each=12

REPEATED 3 TIMES

good mini workout. felt good working the good o'l core.

cant wait to workout tomorrow!

everyone better be kicking ass!
 
Last edited:
11/4/09

DEADLIFT
135X2X3
225X3
275X3
280X3
280X3
280X3
285X3(+5lbs)
REST:90-120S
these felt great, grip is stronger too. did ALL reps with a pronated grip, except the very last one.
iv been randomly training grip by hanging for 1/2 a minute randomly during the day on my pullup bar. that, plus i do alot of my ab trianing on the pullup bar.
very happy these are going up.
also, very happy form is perfect. i do not allow any bach bending as i did before!

BENCH
135x2x3
180x5
180x5
180x5
180x5
REST:90s
widened my grip about 1 inch on each side. now im in the middle of the rings and the smooth. feels much better.
im weak in the middle. that's the triceps fault right?

DB BENCH ROWS
75x6
75x6
75x6
75x6
REST:90S

SNATCH INTO OVERHEAD SQUATS
115x8
120x8(+5lbs)
120x10(+5lbs)
rest:90s
these are feeling much more natural. feel much more stable at these. im on my way!

BARBELL CURLZ
70x8
70x8
70x8

DUMBELL CURLZ
25x8 on each side

i lyke the dumbellz : ] i'l use it as a 1 set ME after my curlz.

PWO:1 CUP oj ad 1 scoop whey= 250cals. also took my multivitamin, and 1000iu vitamin D.

note: im using the conjugate method now for the deadlift-- if you want to deadift more weight, deadlift less frequently, but work the muscles hard with other exercises. such exercises i am using are the RDL, goodmoning, hip squat, and front squat. i only deadlift once a week, and im getting stronger so i feel great!
hope all is well with everyone!
 
Last edited:
Proteinboy said:
11/4/09

DEADLIFT
135X2X3
225X3
275X3
280X3
280X3
280X3
285X3(+5lbs)
REST:90-120S
these felt great, grip is stronger too. did ALL reps with a pronated grip, except the very last one.
iv been randomly training grip by hanging for 1/2 a minute randomly during the day on my pullup bar. that, plus i do alot of my ab trianing on the pullup bar.
very happy these are going up.
also, very happy form is perfect. i do not allow any bach bending as i did before!

BENCH
135x2x3
180x5
180x5
180x5
180x5
REST:90s
widened my grip about 1 inch on each side. now im in the middle of the rings and the smooth. feels much better.
im weak in the middle. that's the triceps fault right?

DB BENCH ROWS
75x6
75x6
75x6
75x6
REST:90S

SNATCH INTO OVERHEAD SQUATS
115x8
120x8(+5lbs)
120x10(+5lbs)
rest:90s
these are feeling much more natural. feel much more stable at these. im on my way!

BARBELL CURLZ
70x8
70x8
70x8

DUMBELL CURLZ
25x8 on each side

i lyke the dumbellz : ] i'l use it as a 1 set ME after my curlz.

PWO:1 CUP oj ad 1 scoop whey= 250cals. also took my multivitamin, and 1000iu vitamin D.

note: im using the conjugate method now for the deadlift-- if you want to deadift more weight, deadlift less frequently, but work the muscles hard with other exercises. such exercises i am using are the RDL, goodmoning, hip squat, and front squat. i only deadlift once a week, and im getting stronger so i feel great!
hope all is well with everyone!
Click to expand...


Impressive DL weight. I'm going to try doing DL's tomorrow with straps and see what that does for me. My grip fails me long before my legs or core does when it comes to DL, apparently I also need to train my grip. Also as for your bench question, yes that your triceps that are being worked with that more narrow grip.


How long do your workouts typically take? And do you ever do any running or anything like that and just don't post about it. Or do you not do cardio on lifting days
 
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