jon's life of lifting

You are making some monsterous gains there man. I don't think I can keep up with you at this rate but if you slip up, I can push further way. Keep on at it man.

You home gym is pretty nice. If a police officer ever enter your home, he must be thinking....

or your GF's father... is he really into lifting or is he some serial killer mastermind like SAW.
 
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LOL, thanks tic. it really feels great to hear that man. how u doin?

11/21/09

SPECIAL WORKOUT

warmup(6 minutes)

BARBELL ALTERNATING LUNGES
45x5 (each leg)
135x5
145x5
155x5
155x5

DIPS
8
8
8
8
10

FOOT TO BAR LEG RAISES
8
6
5
5

DURATION:22 minutes

REST BETWEEN SETS: only as much to allow recovery and another set

PWO: milk, whey

played at the beach today. good stuff : ]
amazing day.
 
11/23/09

warmup

HIP BOX SQUATS(12.5 inch box)
45x2x5
135x3
185x3
195x3
195x3
200x3
215x3
205x3
REST:90S
form is excellent now, im really getting the hang of these! weight is going up slowly. these feel very good on the hammies, glutes, and back. i also feel much less knee strain with these. overall, i favor it over the olympic squat by far.

BENT DB ROWS
70x7
70x7
70x7
70x7
REST:90s
these were challenging. finding another variation for these soon to change it up. probably going back to bent barbell rows, and switch back and forth every 2 weeks.

INCLINE BENCH WIDE GRIP (outside the grooves)
135X6
140X6
140X6
140X6
rest:90s
these were great. felt it more in the pecs(obviously lol). sticking with these for another week, then going to very close grip OR dumbells for 2 weeks.

RDL
190x10(+5lbs)
195x8(+5lbs)
195x8(+5lbs)
REST:90s
felt great in the ass and hamstrings! moving it nice and controlled.

GHR NEGATIVES
4
4
3
3
1
rest:90s
i realized its better to have many sets when doing negatives so that the quality of the reps goes up. after 3-4 negatives, i go down pretty fast lol
on the contrary, my first one i do is always controlled all the way down. getting better at these.

BB CURLZ
75x9
75x8

DB CURLZ
20x10(+2 reps)
20x10(+2 reps)

PWO: 1 nanner, 1 scoop whey, .5 cup OJ, .5 cup MILK

notes: great workout. still cutting. cal intake per day is 2100-2200 a day. cutting a bit slower, and being patient so i dont go crazy lol!
 
lol wowowow!!!! out of context hahaha.

no homo for life haha.

i love wide grip bench man

my weekend was awesome bro, spent it with friends and girlfriend beach,ssports, awesomeness. thanks for asking man. i also saw new moon with my gf LOL it wasnt half bad honestly...
:p

things are going well man. hope for you too!
 
New Moon + "It felt good in the ass" comment... I'm starting to worry!! lol jk.


I saw Star Trek over the weekend, was pretty good. Partied both nights and went a Kansas University Basketball game, we won by 50 =)
 
sweet video, man. thats awesome! he can pull 400kg+ with 2!!! thats tight.

i like seeing 1 arm barbell snatch videos. thats crazier.

11/24/09

CODITIONING

WEIGHT PLATE CURCUIT:
OH SQUAT
DB SWINGS
BENT ROW
REVERSE LUNGES WITH TWIST
WOODCHOPPERS

REST:75S

everything done for 8 reps.

did 2 sets with 10lbs for warmup
did 3 sets with 25lb plate for the metabolics

felt great!

cant wait for tomorrow's session!!!
 
11/25/09

warmup

SNATCH GRIP DEADLIFT(NEW!) grip is wider than the rings.
45x5
135x2x5
185x5
205x5
225x5
205x5
185x5
REST:90s
these are great. they make the lift much harder because of the longer range of motion, and i feel different muscles dominating. really a great variation. sticking with it for 2-3 weeks and rotating back.

CLOSE GRIP BENCH
135x5
135x5
155x5(+5lbs)
155x5(+5lbs)
155x6(+5lbs)
REST:90s
3 work sets

JM PRESS
155x5
160x5 (+5lbs)
rest: 60s
2 work sets
these are going up again next time.

PULLUPS
8 @+10lbs
9 @ +10lbs
8 @ +10lbs
REST:90S
done powerfully on the concentric, controlled eccentric. these felt great in the back.

SNATCH (warmup/form practice)
115x1
115x1
115x1
115x1
115x1
REST:45s between reps. getting better form.

SNATCH INTO OH SQUAT
125x5(+5lbs)
125x5
125x8(+3 reps)
REST:90S
feeling much more stable in the shoulders and abs with these.
getting a total of 8 practice snatches in each session. i will probably practice form with the bar more for a warmup on days i dont snatch for even more form practice.

REVERSE HYPERS(light day)
15
15 @+10lbs
15 @+10lbs
15 @+10lbs
15 @+10lbs
REST:90S
tons...of volume on these. felt a bigggg pump in the lower back. worked the glutes and abs too, i could feel it a lot. great exercise. like louie simmons says, there is no exercise that beats the reverse hyper for the middle to lower back. very glad i started these!

PWO: 1 bananna, 1 scoop whey, 1 cup milk.

notes: workout lasted 1 hour. no more, no less. felt greatttt today throwing in some new movements. the old stuff was getting stale.
feel like im making gains all around. feeling great about that. im going to be changing exercises every 2-3 weeks now for a majority of lifts to keep fresh and make progress year-round.
like on friday, im going to do push presses in place of military press, and keep them for 2-3 weeks while making gains. then switch back to DB military for 2-3 weeks. then back to standing military for 2-3 weeks, then on to sitting military, then to push presses again, then db push presses.

i have a lot of ideas lined up! :>

everyone have an amazing holiday. ilove thanksgiving so muchhhh!
 
thanksgiving day
11/27/09

SPECIAL WORKOUT

POWER SHRUGS 10 MINUTES
135x8
145x8
155x8
165x8
175x3x8
135x8 regular shrug

PLANKS, SIDE 1 LEG PLANKS 6 minutes
30sec, 15 sec each side, 15 sec normal
did 3 sets of that

SINGLE ARM HAMMER CURLZ 5 MINUTES
30x5 each arm
30x5
30x5
strict form

PWO: whey, milk

status: still cutting. preferably until im 8-9% body fat. then bulking slowly with the emphasis on strength.
EVERYONE OWN ON THNKSGIVING---and remember to be grateful for whatever you have.

"to the humbled, even vegetables taste good, but to the glutton, even honey is bitter"
 
11/28/09

woke up at 3 am to do this workout lol black friday
it was fun to workout extremely early. i am a morning guy

warmup

DE BOX SQUAT(12.5inch box)
45x2
135x2
135x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
145x2
REST:45S
form is feeling greatttttt. ilove box sqats, im a complete convert. moved this fast today.

PUSH PRESS(new!)
135x3
135x3
135x3
145x3
155x3 (body weight)
145x3
135x3 (sloww negatives)
REST:90S
did more volume up front to get used to the lift again. i really like this lift a lot. im going to keep these for 3 weeks, working up to a top set of 3 and perhaps adding a bit more volume.

PENDLAY ROWS
135x3
155x3
165x3
185x2
175x3
135x8 supinated grip
REST:90s
going to be working heavy with the pendlays from now on, since the pullups/chins get higher volume work.

CLEAN AND JERK
145x2
145x2
145x2
145x2
REST:60s
working these for speed and form. not really that difficult. switching to pure power cleans for 3 weeks now. when i switch back to clean and jerk, i will start at 140-145 again and work up more.

REVERSE HYPERS(heavier day)
8 @ +30lbs
8 @ +30lbs
8 @ +30lbs
8 @ +30lbs
8 @ +30lbs
rest:75s
these felt amazing in the lower back!!!

SUPERSET:
FLYES
8 @ 25
8 @ 25
WIDE PUSHUPS
12
12

PWO:OJ, WHEYYYYY

black friday---walked around everywhere for 5 hours, lol
 
morning person eh.....I'm not fully awake till like 2:00 PM.

I hate mornings during the week. We gotta wake up at 4:00 am to do 3 mile runs and tons of pushups and situps.
 
lol, i dunno why i just lik getting up early.....AS LONG as i got my 8 hours last night lol

11/29/09

SPECIAL WORKOUT--triceps/abs

warmup-2x12 pushups

DIPS-10 minutes
9
9
9 @ +8lbs
8 @ +13lbs
8 @ +13lbs
8 @ +13lbs

HANGING FEET TO BAR ABS(6 minutes)
5
5
5
SUPERSET WITH PLANKS
30 sec
30 sec
30 sec

BEHIND THE HEAD BB EXTENSION(5 minutes)
45x8
55x8
55x8
55x8

cooldown-2x12 pshups

PWO:OJ, WHEY, OATMEAL, PB

felt good. i really like the dips
 
11/30/09

ME BOX SQUAT
45x3
95x3
135x3
185x3
205x3
220x3 (+5lbs)
felt good. these are ganna go up more and more.

WIDE GRIP INCLINE BENCH
140x6(+5lbs)
140x6
140x6
140x6
grip slightly outside rings

CHINS
8 @ +15lbs
8 @ +15lbs
8 @ +15lbs

RDL
195x8
195x8
195x8

INCLINE DB CURLZ
20x8
20x8

STANDING DB CURLZ
20x10
20x12

PWO: banana, whey, milk, oj

good workout : ]
cant wait to get my olympic changable dumbells and my extra weights so i can load 10's on and start WSFSB!!!
 
thanks bro!

12/1/09

SPECIAL WORKOUT

SLED DRAGGING- 10 minutes
60ft with 45
60ft with 90
60ft with 90
60ft with 90
60ft with 90
60ft with 90
60ft with 90
rest:45s

STANDING ABS
25x4x8
SUPERSET:
HANGING KNEES TO ELBOWS
4X6
REST:45S

SLCR (SINGLE LEG CALF RIASE)
25
20
15
went really slow on the eccentric

PWO: WHEY, milk
 
Proteinboy said:
Random shoutout to tic!!!!

Where are you? What forum did you go to?! :d
Click to expand...

Right back at you man. Been kinda busy with Thanksgiving and all.

I took my nephews and nieces 5-10 years old hiking up a mountain which took 3 miles round trip. It was fun and they all made it up. Just funny to see people struggle to get up and here is a 5 year old girl running up while using her hands to climb the steps. LoL.

Entertaining famly and :eating: to gain some weight for the winter. This month's goal is to avoid :beerchug:. Catch yer later man.
 
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