jon's life of lifting

yo, just some advice:
first off straps and deads arent cool. if your grip needs work, you gotta train it with the double pronated grip. if you want to go heavy though, try one hand supinated and one hand pronated. this allows for a much stronger grip.

i really think that deadlifting with pronated hands is really great for the forearms though, it adds a lot of mass to them. if you use straps, you'l just be neglecting those brachiordialis!

;D

and for the cardio, im not elite like you with cardio haha. i justchill out after lifting, and i do cardio and stuff like that on off days.
i usually prefer doing more fast twitch stuff like complexes, tabata, or hill sprints instead of slow sustained cardio.
thats just me though : ]
gets my workout done in under 25 minutes ..win! (>^_^)>

but yeahhh, your squat is pretty beast so your dead is probabl up there too. deadlifting is much easier for me : ]]]
 
11/6/09

warmup:
usual, followed by
2x12 OH squats

HIP SQUATS
45x2x5
135x2x5
190x6
190x6
190x6
190x6
190x6
REST:90-120S
these are feeling a lot more natural. when i get the time, i will put up video on the new form.

MILITARY PRESS
45x2x5
115x4
120x3
120x3
120x3
120x3
110x6
REST:90-120S
might do a 4x6 next time : ]

PULLUPS
13
13
5<-very wide grip
5<- very close grip
5 normal
REST:90-120S
i really like this new stratedgy im implimenting.
2 very high effort sets, followed by 3 "work sets" with multiple grips.

GOODMORNINGS
135x5
145x5
145x5
145x5
145x5
REST:90S

HANG CLEAN
135x3
160x3
160x3
160x3
160x3
160x3
REST:90S
felt good.

DUMBELL FLYES (new!)
3x10 @ 20lbs
stayed real light on these, first time iv ever done them!
one quick question: you'r supposed to keep the forearms perpindicular(or close to perp.) to the ground when doing these on a flat bench right?

EXPLOSIVE PUSHUPS
8x2
REST:45S
start position is on the ground to take away the eccentric portion that gives stretch reflex.
took these from the speed training of louie simmons

PWO:USUAL whey, juice, vitamins

the pullups are going very well.
so far, i use three different ways to train verticle pulling, and i rotate them.
workout 1 is 3 sets with the highest amount of consistant reps one can achieve.
ie: 3x11

workout 2 is 4 sets with the highest amount of consistant reps achievable.
ie: 4x10

workout 3 is 2 max sets , followed by 3 work sets with varying grip
ie: 2x13, 5wide, 5 narrow, 5

i am really enjoying this training.

had a great workout, and now to study and have a relaxing day. its beautiful here.
hope eveyone is doing spectacular.
 
Proteinboy said:
DUMBELL FLYES (new!)
3x10 @ 20lbs
stayed real light on these, first time iv ever done them!
one quick question: you'r supposed to keep the forearms perpindicular(or close to perp.) to the ground when doing these on a flat bench right?
Click to expand...

Firstly: Good work out, I like how you are trying new things with pull-ups. I need to get better at the regular kind before I try anything fancy like that haha.

Secondly: Cool! You are doing Flies. These are one of my favorites for my pecs. And Ya you want to go low enough to where your arms are nearly parallel to the ground, with elbows SLIGHTLY BENT. Then bring them up and together, and when you bring them together, tighten your chest and squish the dumbbells together like you are popping a beach ball or something. Awesome, awesome, work out.
 
hmm...soooo you dont bend the elbows that much? you keep your arms nearly extended?
like you only break at the elbows a little bit?
ok cool thats probably right. thanks.

and yeah, i love training in different ways, trying new things.
keeps things improving well.
i may start a pyramid too, starting at 1pullup, rest, 2,rest,3,rest ect until you fail.
probably resting 10 seconds for each pullup. so if i do 5, rest 50 secs.

anyway, yeah i love flyes too, i just recently found my other dumbell, but its kind of wacked out because i cant put a clip on one side of it -_- oh well. : ]

thanks for the stop by bro!

BTW: calorie intake is still around 2000 a day.
 
11/7/09

SPECIAL WORKOUT

BURPEES
3X5

CIRCUIT:

SKULLCRUSHERS
3X10 @ 65

DIPS
3X6

HANGING L R M KNEE RAISES
3X5

SHOULDER EXTENSION+ABDUCTION
3X10 @ 10lbs

DB SWING
8 @ 45

BURPEES
2X5

REST BETWEEN EXERISES: 30-45 S

PWO: USUAL

this workout is done for GPP and for bringing up any weak spot i have. adding in 1 or 2 extra special workouts a week for strength purposes. special workouts stay under 25 minutes.
 
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11/7/09

ate around 2000 cals today, 230g of protein. this was a good day where i had tons of chicken breast. on normal days, il get anywhere from 160-200gprotein.
feel really good today.
 
nah bro, im a freshman in college : ]
classes take up a lot of my time, studying for anatomy is very time consuming! :D

anway, today i really wanted to report back about the cut. its nearly been 1 month so far, and i weigh in at 160 now(starting weight was 168-170).
everything has been super clean. not 1 cheat meal.
i am seeing pretty big changes in my body composition for the better, lost fat on my back, i can see tons of defenition in my back now, losing fat on my obliques and abs, abs are becoming more visible, pec fat is being lost, arms are becoming more defined, legs are losing some goo.
basically overall, i am leaning down very well. i plan on cutting for another 2-4 weeks. (until ~dec.12).
strength has been going up slowly, which is incredible. i love this.
i attribute the strength increase to the mindset of staying strong, and the very very clean diet with plenty of veggies and "superfoods". i also started vitamin supplimetation and im drinking a gallon of water a day.

i always feel pumped up for the next workout, and seriosly, with discipline and commitment, cutting is not bad at all.

as a matter of fact, i have been ADDING workouts to my lifting and exercise regiment because i have more energy and stam.
hope every one is doing well
 
im majoring in health science
im becoming a physical therapist for sure, perhaps starting up my own business gym for physical therapy at first/weight training in the future as i add on.

and yeah, anatomy is really cool, just a lot of memorizing and remembering. but its all good : ]
what do you do karks?
 
Bachelor in sports and human movement science. I'm probably gonna start a master in exercise physiology in half a year or so.

Physical therapist, ehy? That's probably very cool. I'd love to learn more about different injuries, etc.
 
sweet man, im taking physiology too in the same course.
love it.

note on my diet: macro percentages are approxamtely 40% protein, 40% fat and 20% carbs. possibly lower on carbs on certain days.
 
11/9/09

warmup

then

2x10 OH bar squat warmup

HIP SQUAT(low bar position now, bit wider than shoulder width stance, sit back, push with hips)
45x2x5
135x2x5
195x5
195x5
195x5
195x6
REST:90-120S
these are feeling quite natural now. i am loving them, as they feel much more smooth and fluid.

FRONT SQUAT
1X5 @ 200
felt lighter

INCLINE BB BENCH
45x2x8
135x6
140x6
140x6
140x6(+1 rep)
REST:90S
got stronger at these for sure. felt much more natural and secure.

PENDLAY ROWS
45x5
135x3
165x5
165x5
165x5
165x5
165x2 (speed)
REST:90-120S

ROMANIAN DEADLIFT
185x8(+5lbs)
185x9(+1 rep)
185x9(+1 rep)
REST:90S
felt good. going up next time.

BB CURLZ
70x9
70x9

DB CURLZ
25x9
25x9

PWO:1 CUP OJ, 1.5 SCOOP WHEY

Notes:
feeling great again, getting much leaner. still weighing in at around 160-159. still eating at around 2000 cals/day.
still getting stronger, still enjoying lifting EVEN MORE than when i was bulking!

here is an inspirational video, i love it!!!
 
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11/10/09

played around with kicks, and bear crawls, walked around.

then

ABS WORKOUT

PLANK
3X35 second holds
right into
SIDE T HOLD WITH LEG ABDUCTION
3X10 second hold

rest 40 seconds

LEFT, MID, RIGHT HANGING LEG RAISES (raise left, then mid, then right=1)
5
4
4

DUMBELL LATERAL FLEXION
2x10 @ 45lbs

PWO: 1 cup milk, 1 scoop whey.
 
11/11/09

warmup

then OH squat warmup
2x10xbar

DEADLIFTS
135x5
135x5
225x3
255x5(+5lbs)
255x5(+5lbs)
255x5(+5lbs)
255x5(+5lbs)
255x5(+5lbs)
REST:90-120S
these felt excellent, form is still perfect. when i get time, i will put up form for everything in a training mixtape.

CLOSE GRIP BENCH
135x5
135x5
150x5
150x5
150x5
REST:75S

JM PRESS (bench, except stop the bar 5 inches above chest, then press it up.)
150x5
150x5
REST:75S
these were pretty easy, weight is going up next time. first time i ever did these, so i kept it light.
NOTE: on wednesdays, i hit the tris with 3 work sets of close grip bench followed by 2 work sets of JM presses.

CHINS
12
12
10
REST:90-120S
i am going to add 10lbs and do a 3x8. eventually i will work up to a 3x12 with +10lbs, and then will go up to +15.

SNATCH
115x1
115x1
both warmups so i could snatch 120 for my OH work sets.

SNATCH INTO OVERHEAD SQUAT
120x8(+5lbs)
120x8
120x8
REST:90S
these worked me hard today! felt great getting it though!

BEHIND NECK DB TRICEP EXTENSION
45X8
45X7
45X6
REST:75S

WORKOUT TIME: 60 MIN

PWO:USUAL

note: training is still going excellent. i find the conjugate method of training spectacular. it shuns boredom and keeps steady increases. i am really enjoying this!

it has been 1 month since i started cutting. BIG differences. and getting stronger too. why didnt i do this earlier? : D : D : D

new band im listening to for working out: breaking benjamin

now everyone relax and relieve some stress while listening to this soothing, beautiful song
 
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Wow Snatch into OH squat sounds challenging. Lots of movement in that lift. As for the music selection: I love Breaking Benjamin. They just came out with a new album just about a month ago called Dear Agony-
One of the singles: . Also Three Days Grace is a similar genre and they just came out with a new CD called Life Starts Now.

As for the Somewhere over the rainbow, I like the song. The guy playing it wow, I bet his blood type is Ragu! Haha, just kidding . . . kind of.
 
made these in 2 days

DSC02152.jpg

sled
DSC02153.jpg

DSC02154.jpg

DSC02156.jpg
DSC02155.jpg


REVERSE HYPER/HYPER MACHINE
DSC02163.jpg


DSC02162.jpg


DSC02159.jpg

underneath
DSC02149.jpg

how to attach weight
DSC02150.jpg
 
k.
DSC02167.jpg

l.
m. HYPER:
n.
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o.
DSC02166.jpg

p.
q.
r. sled is made of a boogie board, sheet of wood, some screws, and a bar in the middle.
s.
t. hyper machine: its obvious
 
Haha, awesome man. That's pretty crafty of you. Looks good. It's amazing what some household objects can make. Do you do all of your workouts from your garage? (or whatever that is)
 
thanks dude : ] i love making my own equipment.
with the hypers/reverse hypers, my squat and dead is really ganna get some help : ]]]]

and yeah, thats my garage bro : ] ilbe living here for a while, and if i move out, im taking all my equipment to my own place : ]

BTW, i weigh less than you now ;D
156
 
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