jon's life of lifting

10/14/09

OVERHEAD SQUAT
45x8
95x8
115x8
115x8
REST TIME: 75 s
i snatched the weight up for the first rep for all

BARBELL BULGARIAN SPLIT SQUATS
45x5
65x5
85x5
REST: 70S
these are wierd. i dont know how far away to stand from the bench. lunges feel better than these personally.

BENCH
135x3
135x3
145x12
145x12
145x10
REST: 75S

CHINUPS
9
9
9
7
REST:75S

DEADLIFTS
135X5
225X5
275X3
275X3
275X3
275X3
275X3
REST:90S

CURCUIT:
10 PUSHUPS
12 MOUNTAIN CLIMBERS
20 S PLANK
REST:45S

did 3 sets of it. felt tiring : ]. increasing by 1 rep each workout.

PWO: OJ AND WHEY. 280 CALORIES

thoughts: cutting is tough lol. but it feels good. im having a great time being able to lift and practice some techniques i have neglected like handstands and wooshoos(love that name)
keeping the strength, losing the fat. love it. hows everyone else doing?
 
Lets see if you are still enjoying this Cut phase after 10 days!!! When you are carb depleted and drained of energy.

As for myself, I am doing well. NOthing to report here. You outta post a picture of yourself now that you are "fat"
 
lol tic hahaha
i will post the before pictures, but only when i have the after pictures to go with.

as for the "carb depletion", i DID lower my carbs, but i didnt eliminate them by any means. just not at night. im just making sure my calories are below my MT and as long as the deficit is present, i dont worry. : ]

il get back to you after 10 days haha
 
10/15/09

ate around 2300 calories today.

went to the park and practiced handstands, arials, roundoff backflips, butterfly twists. stayed about an hour.
probably burned at least 100 or more calories

feel great today. : ]
how is everyone's training going? how about hobbies/interests?
 
10/16/09

SQUATS
45x5
135x5
225x5
250x9 followed by 90 second rest
250x3
250x3
250x3
250x3
250x3
REST: 75 seconds
-----------------------
SUPERSET WITH REST
MILITARY PRESS
45x5
95x3
115x4
115x4
115x4
115x4
115x4
115x3
115x3
115x3
115x3
115x3


DB BENT OVER BENCH ROWS
75X5
75X5
75X5
75X5

REST BETWEEN EXERCISES:50-60 S

-------------------------

HANG CLEANS
155X3(+10lbs)
155X3(+10lbs)
155X3(+10lbs)
155X3(+10lbs)
155X3(+10lbs)
REST:60 S
changed the plane from 4x5 to 5x3, which accounts for the weight increase. going up weiht or reducing rest next workout.

BURPEE PUSHUPS(pushup, then jump to touch ceiling..101 inches high)
6
5
5
5
6
5
REST:45 S
these were excellent. adding reps next time. 6 per set.

PWO: OJ and whey. 290 calories.

comments: felt EXCELLENT today! my body finally adjusted, and i feel amazing. i have been eating exceptionally clean, tons of vegetable, tons of lean proteins, all clean. my body is really appreciating it. plus, i felt very rested today and very ready to push some heavy weight! cutting is great. i love disciplining and limiting myself, as opposed to indulging. it feels more wholesome to me.

anyway, hope everyone else is doing great! im off to study anatomy! im learning about all the bones and articulations, projections, connections ect. its interesting.

might do some shuffling tonight. i leave with an epic video on shuffling:

vid starts at 0:30!!!!
 
10/18/09

ate light today, only 2000.

on top of that, went to the park and did some running(speed), and general fitness stuff.

managed to pump out 20 chinups in a row, a new personal record for me!

then did 15 dips, probably could have done more.

then i did an arial which pumped me up.

all in all, a great day!!! spent all 12 hours with my girlfriend!!! :D GREAT COLD FRONT DOWN HERE!!!!!!
 
Proteinboy said:
10/16/09


might do some shuffling tonight. i leave with an epic video on shuffling:

vid starts at 0:30!!!!
Click to expand...


Well I love the music and when I used to go out that’s my type of club to go to. Strobe lights do a lot to cover your goof ups when dancing :D

The shuffle pretty cool, something I couldn’t do for sure at my weight, ya need to be light on your feet.
 
yeah, all the guys are very thin, and i love the music tooo!!!! who's your favorite dj/artist?
i seem to really like basshunter, tiesto, donkey rollers, infected mushrooms, DHT, and a lot of other random techno dj's. i basically dl songs i hear on youtube lol

i listen to that stuff during workout too, except i also listen to some heavy stuff like escape the fate and such. mostly club though and techno, hardstyle, trance! rock on man!
 
Yeah, I'm into all that sound but I'm 40 and don't get out at all, so I don't know who I listen to really. I listened to the techno dance when my satellite radio was given to me for free when I bought my last car, had satellite for a year. I just don’t want to pay $20-30 bucks a month for one channel. If it was $20 a year for the one channel I’d do it.

I listen to my MP3 player and down load the Electronic dance cast form iTunes. Mike Charles puts it out. About once a month I get 60 min of new music for the gym and driving he has out about 37 hours now that is available.
 
thanks, tek. appreciate it sir.
i love that song : ]]]]

9/19/09

went to the park, ran, did acrobatics, handstands ect 2 hours. not too much, but burnt calories im sure.
 
I am glad that you had a great weekend. How long can you hold a handstand? Which kind of flips can you do?

On another note, Chillen got banned today... nicely done (sacrasm here). The only reason why I even logon this webiste is your journal but to be honest, Chillen's ban is making it even worse for me to logon here. Don't be surprise if I get ban for writing this, LoL. If I do, you know where to find me. I'll try to swing by on a weekly basis.

Have a good week of training, bro.
--Tic
 
wow, i had no idea he got banned. do you know what happened and why?

well thanks for stopping by man, i think il probably be stopping by on the other website sooner or later and making a journal : ] i think i still have the website!
then il be able to keep up with you!

but anyway, i can hold a handstand pretty long on grass 1 out of 3 times i'd say i can hold it for about 20-30 seconds. on concrete, probably around 10 seconds idk why. il keep practicing though, maybe get a video.

the flips i can do are: back tuck, butterfly twist, arial(just landed a couple, didnt master it yet), roundoff backflip, and i think thats it so far lol. i love to combo things to make it more intense, maybe get some more momentum. if you think i should learn anything tell me!!! thanks for stopping by mn!
 
10/19/09

FRONT SQUATS
45x5
135x5
195x5
195x5
195x5
195x5
195x5
REST: 65S(-10 seconds)

INCLINE BENCH
45X8
135X8
135X8
135X8
REST:70S (-5S)

PULLUPS
10
9
8(90 sec rest b/c of pump)
7
REST: 65 S (-10s)

RDL
175x8
175x8
175x8
REST:65 S

CURCUIT:
10 jumpropes, 1 pushup, 5 mountain climbers=1 rep
did 5 sets:
5
5
4
4
4
REST:45 S
adding reps for progression weekly

PWO:1.5 CUP OJ, 1 SCOOP WHEY. 300 CALORIES.

fast workout, took under 1 hour!
 
10/20/09

off day

BARBELL CURCUIT

DEADLIFT
RDL
ROW
POWER CLEAN
FRONT SQUAT
PUSH PRESS
BACK SQUAT
GOOD MORNING

WEIGHT USED: 65LBS
DID 6 SETS.
REPS: 6,5,4,3,2,1
REST: 90 S between sets

BURPEE PYRAMID
5
4
3
2
1

20 MOUNTAIN CLIMBERS

the barbell curcuit was pretty easy, kept the weight very light for the first workout. adding weight next time.
overall, i really enjoyed the workout though. great stuff : D

CALORIES: 2000 TODAY
 
you are correct, sir!
im cutting down becaue a gained a bit of fat during my bulk,as i did not slow bulk. therefore im cutting back some fat, plus i was kind of tired of eating 3000 a day

are you cutting as well?
 
Proteinboy said:
you are correct, sir!
im cutting down becaue a gained a bit of fat during my bulk,as i did not slow bulk. therefore im cutting back some fat, plus i was kind of tired of eating 3000 a day

are you cutting as well?
Click to expand...

Haha, er no, I've found that me and cutting don't mix, I'll just wait 'till I get to 'super fat ass' classification and get lipo ;)

Still 3,000 Kcals a day is below what I'd usually cut on so it isn't too bad for me, I can lose weight and not get too hungry.
 
LOLL thats crazy.
i dont have that huge of an appetite i guess hahaha.
im 165 now, going down to 160, maybe 155. i think my ideal weight is 170, very lean, very strong, maybe 180 tops. im 5"9' so thats probably why ha

what is your ideal weight?
 
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