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  • Johns time to get strong journal

    I'm John..20...172 this morning at 5 9.5.
    Going to be running the 5x5 until I can't squeeze out any more poundage.
    I've been lifting for 2 years total..serious about a year give or take.
    Here are this mornings pictures.
    [I'll edit them in in a min]



    Sunday: Did 35 mins morning cardio.

    EDIT: 5 3 1 STARTS ON PAGE 14, POST # 333
    First meet was on April 10th, page 33 post #821
    Last edited by 7_Deadly_Sins; 04-10-2010, 04:35 PM.
    Want to save 5% or 10% on your entire order at www.trueprotein.com
    Use discount code JHN125

    Come watch me progress in my 5/3/1 journal!

  • #2
    Good luck bro I'll pop in and check on ya from time to time
    For Training Inquiries go see the HNIC [email protected] anything else is uncivilized

    Comment


    • #3
      Thanks DCBliever...hope to see you around!


      Todays first workout of the 5x5.
      I started on week 2 instead of 1....bad move? Maybe...only time will tell.

      Front Squats(Ass to Grass)
      5x135
      5x165
      5x200
      5x230
      5x270

      Extreme quad streach 60 secs

      Decline Bench
      5x115
      5x145
      5x170
      5x200
      5x230

      Extreme chest streach: 40 pds for 60 secs

      BB Row
      5x85
      5x110
      5x130
      5x150
      5x170


      Assistance:
      Rack Chins 80 pds. [7.4.4] 15 total
      *extreme back streach 60 secs


      Calf Standing:
      Warm up
      Work sets
      500 + 6 45s [6]
      420 + 6 45s [7]
      340 + 6 45s [9]



      Notes:
      Did a warm up on the elip. for 1 min to get my into the mood.
      On back streach...flare lats more.


      Todays workout was pretty good...I got really intense on my front squats...and I'm starting to learn how to "flick" my switch...it seems I can only do it on squats though...
      I have a feeling next weeks squats will be a tad harder with such a jump...before I was doing them above parallel...now I'm going below.
      I'm very exicted for dead lifting next Wen....I haven'ted Dld in ages..and its most likely my favorite excerise.
      I'm hoping today was a fluke on decline...230 was harder than I thought...I need to get into the zone more.



      Question for anyone who might read this...would doing extreme streaching for my hammies be a good idea? I know AtG uses the hams some..so should I do it after legs too? I dont really see what it'd hurt...and I know I have tight hammies...I think I will unless anyone says otherwise.
      I'll post some pics of me in a sec.


      Also, I'm going to roll around on the foam roller I have to help the DOMS not hit me as hard...I'm allready sore as fuck in my quads.
      Last edited by 7_Deadly_Sins; 06-01-2009, 05:59 PM.
      Want to save 5% or 10% on your entire order at www.trueprotein.com
      Use discount code JHN125

      Come watch me progress in my 5/3/1 journal!

      Comment


      • #4
        http://i203.photobucket.com/albums/a...s/c26e5a5b.jpg

        http://i203.photobucket.com/albums/a...s/0c08228e.jpg

        http://i203.photobucket.com/albums/a...s/0fbfe08c.jpg

        http://i203.photobucket.com/albums/a...s/d33fc3e1.jpg

        http://i203.photobucket.com/albums/a...s/aad674c8.jpg


        These are from Sunday...after morning cardio... I was 172.
        I got more if anyone is interested...
        Last edited by 7_Deadly_Sins; 06-01-2009, 05:55 PM.
        Want to save 5% or 10% on your entire order at www.trueprotein.com
        Use discount code JHN125

        Come watch me progress in my 5/3/1 journal!

        Comment


        • #5
          Did Cardio this morning...35 mins low intensity.
          Want to save 5% or 10% on your entire order at www.trueprotein.com
          Use discount code JHN125

          Come watch me progress in my 5/3/1 journal!

          Comment


          • #6
            Front Squat(ass to grass_
            5x 153
            5x 165
            5x 200
            5x 200


            Quad streach for 60
            Hammie streach for 60

            Standing Overhead Press
            5x 95
            5x 115
            5x 135
            5x 150


            Sholder Streach for 60 secs


            Dead Lift(double overhand grip /w straps)..looks like I just did next weeks today..oops. lol
            5x 135(warm up)
            5x 225
            5x 275
            5x 315
            5x 360

            Back streach( 75 secs)


            Seated Calf
            245 [4]
            220 [6]
            200 [8]


            Today overall was a good workout..just realized I did next weeks dead lifting numbers, so I'll just go from week 3...I think I set my 5 rep max to low anyway.
            I thought today was going to be a drag, but I was in a good mood going in(useually bored shitless from my job so I'm tired/sleepy)
            The last set of SoP i thought was going to be hard, but I supriseingly got it rather easy.


            Oh and, on hanging back streach my grip always gives out before my back does(my hands get the blood cut off..not enough to be numb but enough to give out..anyone got tips or do I need to just suck it up.
            Last edited by 7_Deadly_Sins; 06-03-2009, 07:54 PM.
            Want to save 5% or 10% on your entire order at www.trueprotein.com
            Use discount code JHN125

            Come watch me progress in my 5/3/1 journal!

            Comment


            • #7
              Glad you started a Log J.

              It really helps me alot personally...now we can keep track of your progress

              Keep up the good work

              RJ

              Comment


              • #8
                Morning cardio 35 mins today, rest of the day is rest.









                Thanks RJ, GL with your lifts bro, stay safe in the gym!
                Want to save 5% or 10% on your entire order at www.trueprotein.com
                Use discount code JHN125

                Come watch me progress in my 5/3/1 journal!

                Comment


                • #9
                  Front Squat(Ass to grass)
                  5x 135
                  5x 155
                  5x 185
                  5x 215
                  3x 255
                  8x 185


                  Decline bench
                  5x 110
                  5x 135
                  5x 160
                  5x 190
                  3x 220
                  8x 160


                  Quad streach 60 sec
                  Ham streach 60 sec
                  Chest streach 45 pd 60 sec


                  BB Row
                  5x 90
                  5x 110
                  5x 135
                  5x 155
                  3x 175
                  8x 135


                  Rack Chins
                  80 [9,4*,4**] 17

                  Back streach 75 secs

                  Calf Standing
                  500+ 6x45 + 1x 25 [6]
                  420+ 6x45 + 1x 25 [6]
                  340+ 6x45 + 1x 25 [8]


                  Notes:
                  Today was pretty good...I got off work early so I was a little groggy, but I quickly got into it in my squats.
                  I need to look into how to do the back streach more, as well as how to do the rack chins with a DB instead of BB.


                  I lowered my front squat weight significally so I could go lower...I realized Monday when I was doing them that on my last 2 reps of the heavy set I didnt go ATG, so I'm resetting it lower where it should be, and build up from there.
                  Same with bench weight...I'm touching chest now and locking out..full ROM.
                  If anyone was interested why I did this, it's b/c of these 2 posts.

                  http://www.intensemuscle.com/32093-f...tml#post670316
                  http://www.intensemuscle.com/39301-post20.html


                  *bar fell off..felt I could have gotten 5 or 6.
                  ** was awk doing with a DB, need to recheck position.
                  Want to save 5% or 10% on your entire order at www.trueprotein.com
                  Use discount code JHN125

                  Come watch me progress in my 5/3/1 journal!

                  Comment


                  • #10
                    35 mins morning cardio @ 4.0...felt much better than the 3.5 I use to do.
                    Want to save 5% or 10% on your entire order at www.trueprotein.com
                    Use discount code JHN125

                    Come watch me progress in my 5/3/1 journal!

                    Comment


                    • #11
                      35 mins morning cardio @ 4.2(gona beat you next time RJ lol)...shins are dying.
                      Want to save 5% or 10% on your entire order at www.trueprotein.com
                      Use discount code JHN125

                      Come watch me progress in my 5/3/1 journal!

                      Comment


                      • #12
                        Front Squat(Ass to grass..reseted my numbers to be able to go lower...felt very light today lol)
                        5x135
                        5x160
                        5x190
                        5x220
                        5x255

                        Quad stretch 75 secs
                        Hammie stretch 75 secs

                        Decline Bench
                        5x110
                        5x140
                        5x165
                        5x190
                        5x220

                        Extreme chest streatch**
                        50 pd for 62secs

                        BB Row
                        5x90
                        5x110
                        5x135
                        5x155
                        5x175

                        Rack Chins*
                        85 pds [5,3,3]

                        I did 2 back stretches.
                        One was where I held onto a poll and pulled really flareing them..need to find out a way to use straps so I can hold on better. Did this for about 60 secs
                        The second was hanging lat stretch...I did it for about another 75 secs...I used a closer grip than normal...I think next time I'll add a 20 pound DB or so to see if that'l help me get into it eaiser or not.


                        Standing calf
                        500+ 6x45 + 1x 35 [7]
                        420+ 6x45 + 1x 35 [8]
                        340+ 6x45 + 1x 35 [9]

                        Notes:
                        Today went really well...I really focused on my mind to muscle connection with my pecs...I need to do that aswell with my back..with legs its still second nature to me.
                        I cant wait until DL day!

                        *I need to go back down to say 75 or 70 and really focus on feeling it in my lats..as well as doing a higher rep range. maybe 20-30
                        **I need to go back down to say 40s or so and extend out my arms a little more...I really feel it in my bis oddly enough, and a good bit in my chest...I wish my benches wrent so wide...or that I was wider. lol(I looked at the pic of Inhuman to figure this out..I hold mine next to my chest..he has his extended out a bit...I've never done a fly in my life so this is the problem.

                        Ok, found the problem....watched the DC dvd and I dont make the I guess 90 degree angle(donnow hat to call it) I hold it next to my chest...going to go down in weight and do it right)
                        Last edited by 7_Deadly_Sins; 06-08-2009, 07:49 PM.
                        Want to save 5% or 10% on your entire order at www.trueprotein.com
                        Use discount code JHN125

                        Come watch me progress in my 5/3/1 journal!

                        Comment


                        • #13
                          Hey, when you perform your dead lifts, do you "drag" the bar up your shins? I had someone tell me today that if my shins aren't bleeding when I'm done I ain't doin' um right. I'm calling B.S. either that or buying some soccor shin guards.
                          Use DISCOUNT CODE * RNP618 * to SAVE UP TO 10% on your order from trueprotein.com!

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                          • #14
                            I dont, but I need to...I got some long ass socks I'm going to use tomorrow that should do the job...if not I'll get some soccor shin guards...if you find some can you tel me where.
                            Also, dragging it up your shins puts you at a better mechinically advantage, I believe.
                            Want to save 5% or 10% on your entire order at www.trueprotein.com
                            Use discount code JHN125

                            Come watch me progress in my 5/3/1 journal!

                            Comment


                            • #15
                              Did 35 mins morning cardio @ 4.2
                              Took green tea and sweated like a fucking pig.
                              Want to save 5% or 10% on your entire order at www.trueprotein.com
                              Use discount code JHN125

                              Come watch me progress in my 5/3/1 journal!

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