jon's life of lifting

haha : ] il be around the other forum too tho :D

12/2/09
warmup

SNATCH GRIP DEADLIFT
135x5
135x5
185x5
205x5
230x5(+5lbs)
rest:90s
felt good : ] went up smoothly

CLOSE GRIP BENCH
135x5
135x5
155x5
160x5(+5lbs)
160x5(+5lbs)

JM PRESS
160x5(+5)
165x5(+5)

BENT OVER BB ROWS
135x8
135x6
135x6
135x6
these felt good :] substituted these in for DB rows. probably keeping this for 3 weeks.

REVERSE HYPERS lighter day
15
15 @ +15lbs(+5lbs)
15 @ +15lbs(+5lbs)
15 @ +15lbs(+5lbs)
15 @ +15lbs(+5lbs)
great pump in lower back!!!

SNATCH
115x1x8

PWO:1 frozen nanner, 1 scoop whey, 1/2 cup oj, 1/2 cup milk...SOOOOO GOOD
 
I am recalling back to your old picutes from last year, before you did the bulk. Know what? I think you gained more muscle and got more lean than last year. Compare them man. I am thinking of the ones after you did squating and posted when you got your six packs. Whatever you are doing, it's working. Your gains are pure muscle too; big congradulation to you. Oh, the pictures I refer to where the ones that you used for your avatar before.
 
thanks a lot, man. you are right, those other pics were right after i finished a squat cycle and got a lotstronger. and i think you are right, but my training is even better now, as i did not really account for many things in this year's training. however, it will always keep improving as i learn and experiment more and more!

workout coming up today
 
12/4/09

DE BOX SQUAT
45x2x3
135x2
155x10x2
rest:45s
moved this fast, very good form. felt great!

PUSH PRESS
135x3
135x5
135x5
135x5
135x5
135x3(slow negs)

DB SITTING PRESS
16 @ 25lbs

PULLUPS
9 @ +10LBS
9 @ +10LBS
9 @ +10LBS (all +1)
rest:90s

POWER CLEAN
135x2
145x2
155x2
165x2
165x2
165x2
REST:60s

REVERSE HYPERS(heavier day)
8
8 @ +35
8 @ +35
8 @ +35
8 @ +35(all +5)
REST:65S
felt great

FLYES
2X8 @ 25
SUPERSET WITH WIDE PUHSUPS
13
13

PWO:USUAL

great workout!
 
***changed up the routine a bit***

MONDAY is heavy max effort day

WED is repetition day

FRI is speed/special work on weak spots

12/7/09

warmup

GOODMORNINGS
45x5
95x5
105x5
115x5
125x5
135x5<=top set
starting up a bit light, keeping form impecible.

FLOOR PRESS
95x5
135x5
145x5
155x5
175x5
again, starting a bit light. : ] felt good though

BENT OVER ROWS
95x5
145x5(top set)
130x5(90% top set)
115x5(80% top set)
115x5
115x5
all the 115's had 45 sec rest.
felt great. using pavel's russian commando size/strength protocal. feels very natural

ALTERNATING BB LUNGES
135x5(each leg)
155x5
135x5
135x5
135x5
45 sec rest between 135's. going to incorporate pavel's strength/size here too.

BB CURLZ
75x8
75x8
65x5
55x5
55x5
55x5
40 sec rest between 55's.
pumpppppp lol

PWO: nanner, milk, whey

good stuff. eating 2500-2600 cals again to maintain. if i gain a bit, it will be lean mass, as 2500-2600 is very close to my MT.

oh, and for those who still look at my log: :mrright:
 
haha solid. So you are officially done cutting is that right? Going forward are you going to maintain while adding muscle for a slow-slow bulk sort of, while staying as lean as possible? If so, I think I am doing something similar during may-august next year. Keep up the good work PB. And your last message is so sweet.

In response, I give you this : :action10::action10::action10::action10:
 
lol YEAH man im slow bulking at little over my MT. adding mass over the years.

most important thing is strength. strength is the main goal!

i dun want to gain too fast like last time. plus, i love doing something almost every day to stay active. keeping the 6 pack would be awesome. most important thing is keepng it off my obliques. that is the most annoying thing. :p

and you know u love me dude
 
12/9/09
WEEK1
WEDNESDAY--REPETITION DAY

warmup-lots of great new stuff in here. dynamic stretching

RDL
135x8
155x8
185x8
185x9
185x9
took it easy on these, because hamstrings and butt were sore. also starting lighter on most exercises.

CHINS
12(very fast pace)
12(fast up, 2 seconds down)
9 (fast up, 2 secs dwn)
i will be doing all my chinups with a 1-1-1-1 tempo from now on. 1 sec up, 1 sec pause, 1-2 sec down(controlled), and 1 sec pause at the bottom.

DIPS
10
11
10
started low on these, tons of room for working up. : ]

REVERSE HYPERS
15
15 @ +20(+5lbs)
15 @ +20(+5lbs)
15 @ +20(+5lbs)
again...big pump on these. these really are excellent. takes a good amount of control, effort, and focus to do these well. feel the abs, grip, lower back, and ass working a lot!

SKULLCRUSHERS
10 @ 65
10 @ 65
8 @ 65
left some in the tank.

PWO: USUAL

notes: left reps in the tank on all exercises today.nevertheless, it was a fairly challenging workout. i feel like i have to recover better between workouts, maybe even de-load. however, i still will go on. speed day on friday gives me a lighter workout and the sat and sun days off will restore me very well.

ps: im still on a slow cut. macros are 40-40-20 fat pro carb.
if i were muscle building, i'd do something close to 33, 33, 33 or 40-30-30.
cals per day is around 2500.

feeling great! hope everyone is doing well!
im off to read my e-books on fitness. i have a very large amount of knowledge surrounding me that i will surely use and learn.
e books include starting strength, many of pavel's books, bill starr's books, famous russian strength books, black book of strength secrets. great sources. i also have many books to read on diet and nutrition!!! :D
 
12/11/09

DE DAY

warmup

DYNAMIC EFFORT BOX SQUAT
45x2x3
135x2
165x10x2
rest:45 sec
felt great

BENT ROWS
45x5
145x5
130x5

SPEED BENCH
125X9X3

DB OH STANDING PRESS
3x15 @ 25lbs

SUPERSET WITH REST:

REVERSE HYPERS
8
4x8 @ +37.5lbs

POWER CLEANS
135x2
155x2
155x2
165x2
done for speed. form is great.

POWER SHRUGS
135x10
135x10
175x8
175x5
175x5
felt good. form is good. keeping it light so i can get really used to these.

PWO: USUAL
 
12/14/09

WEEK 2
MONDAY-ME DAY
warmup

GOODMORNING (using low bar position)
45x5
95x5
115x5
125x5
140x5
getting paralell to the ground

FLOOR PRESS
45x5
95x5
135x5
155x5
180x5
felt good

CHINS
5
5 @+10
5 @ +20
5 @ +25
3X5@+10
kept a lot in the tank

ALTERNATING LUNGES
135X5
160X5
145X5
135X2X5
kept a lot in the tank

BB CURLS
75x8
65x8(90% of top set)
60x8(80% of top set)
60x3x5

PWO:USUAL
 
I've never tried a floor press. How is it compared to a bench press? I would understand Floor Presses being a lot safer if you are working out by yourself but I've never even tried them! I see people using the smith machine at the rec for floor presses, kinda intrigued me.
 
ah, the good o'l floor press. it takes out the concentric/eccentric stretch reflex that helps lift the weight on the bench press.
it also hits the triceps more, as it limits the range of motion to the top.
it also takes the legs out of the lift(i keep them straight).
its a fun variation. im using it for 3 weeks, and switching it in an out, keeping track of my PRs : ]

its good if you get stuck in the middle/top

it feels more difficult honestly than a norml bench. less momentum
 
12/16/09

FRONT SQUAT
45X2X5
65X5
85X5
135X5
155X3X8
135X8
might keep the weight lower because i dont want my knees moving in or out at all.

SUPERSET WITH 75S REST

DIP
3X11

PULLUP
3X10
reps done controlled on the eccentric instead of fast and everywhere

MILITARY PRESS
65x3x8
for form and such

REVERSE HYPERS
15
15 @ +20
2x15 @ +22.5
felt good again...very tiring though. these are hard work.

SLOW ECCENTRIC PULLUPS
5(5 reps with 5 seconds down on the eccentric each rep)

PWO: a lot
 
12/18/09
FRIDAY

DE BOX SQUAT
45X2X2
95X2
135X2
155X2
175X8X2 (~70% 1rm)
REST:45S

BENT BB ROW
45x5
95x5
150x5(+5)
135x5 (+5)

SPEED BENCH
45x5
95x3
135x8x3(~60% 1rm)

SPEED POWER CLEAN
135x6x2
140x2x2 (~70% of 1rm)

DURATION:1 HOUR

PWO:USUAL
 
12/21/09

MONDAY-ME day

warmup

GOODMORNING
45x2x5
65x5
85x5
105x5
115x5
145x5 (+5)
still had a few in the tank.
switching these to snatch grip deadlifts OR free squats next week : ]

FLOOR PRESS
45x5
95x5
115x5
135x5
185x5 (+5)
155x2x5
these felt great! definetly felt better and stronger.

PENDLAY ROW
115X5
125X5
135X5
155X5

ALTERNATING LUNGES
135X5
165X5(+5)
150X5
135X2X5
low rest for the lighter weights

BARBELL CURLZ
75X8
65X3X5(3 sec eccentric)
55x5(4 sec eccentric)

PWO:USUAL. no supps but whey
 
Hello PB. Great workout. I always envy someone who does lounges with that sorta weight, it's truly taxing. Anyways, I've always kind of wondered. Why don't you take creatine ?? I know it's not really good for your liver, but it shouldn't be a problem if you just stay hydrated. Just wondering. let me know
 
12/23/09
WEDNESDAY

olympic warmup

ACTIVE REST/REP DAY

FRONT SQUAT
45x2x5
65x5
85x5
135x3x5
keeping form impecable on these. knees staying IN.

SUPERSET:
B1: PULLUPS(2-0-1 tempo)...2 sec eccentric, 0 pause, 1 sec concentric
3x8
1x6

B2: DIPS(2-0-1)
3X8
1X6

REVERSE HYPERS
2X8 @ +20
8 @ +30
8 @+40 new PR

HANGING FEET TO BAR ABS(3-1-3)
2X5
1X4

PWO:USUAL
 
What are "HANGING FEET TO BAR ABS" ? Is that where you have your feet/legs wrapped around the bar and do crunches from an upside down position or what? lol... it sounds like something out of Rocky. Haha.


I can see you now after your final set,

yoadrian.jpg


YOOOOOOOOOOOOO ADRIANNNNNNNN!
 
lolllllllllll

hanging feet to bar abs is when you grab the pullup bar with your hands, hang, and then lift your feat out in front of you without bending at the knee and lift them all the way up to the bar and then back down. kind of like an L seat except you keep going.

btw, what tempo do you use on your pullups? i am feeling nice and sore after increasing the eccentric to 2 seconds. mayb i'l make it 3 seconds down next time for 3x8!!!
same with dips, my chest is sore!
 
12/25/09

de box squat

8x2 @ 180

de bench
10x3 @ 135

de power clean
7x2 @ 135

pwo:usual
 
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