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Team John "Overweight to Great"

Discussion in 'Fitness Journals' started by jcarson702, May 17, 2015.

  1. jcarson702

    jcarson702 Active Member

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    April 25th new gym new attitude!
    Bp 4x5, 5x4@185lbs
    Seated ohp 3x5 @135lbs
    Tri pd 2x3 whole stack 95lbs
    3 mile walk

    April 30th
    Bp incline @4 1x5 feeling heavy 2x4, 2x3 @185lbs.
    Backing off to 135lbs 1x8
    Front squat to ohp 2x5 95lbs
    Seated ohp @135lbs 2x5
    3 mile walk

    May 1st
    Attack the back
    No plan just freestyle workout until I can't pull anymore
    Forgot my phone and didn't log today
    3 mile walk

    May 2nd
    Smith box squats 5x5 @155lbs getting used to smith.
    Bp incline @3 @135 3x10, 4x9, 5x8
    Smith standing ohp @135lbs 1x5, 2x5, 3x4 form was weak.
    seated ohp @140lbs 5x5
    Tri pd 3x5 @80.5
    Ab crunch machine one set didnt want to push it yet.
    3 mile walk

    May 8th
    Abs sore from yesterday, lol, 1 set of 5 :doh:
    ATTACK THE BACK AND LOWER
    Smith boxsquats 3x5@185 4x5@ 195 5x5@ 205lbs feels good!
    Introduced the back to 225lb squats.
    Dl 1x5@185lbs, 1x5@225lbs
    Bbr 5x5 @135lbs
    Close grip lat pulldowns 1x5@100
    1x5@120,1x5@140, 1x5@160 bad form.
    B dbr walk the rack 1x5 @45-55lb 1x5@50-60lb
    Walk the planks 1x3 fuckin hard
    5 sets of ab work to failure
    3 mile walk

    May 9th CHEST
    Abs so sore! Back feeling good!
    BP PARTIALS 3/4 to lockout @225lbs
    GOAL 225LBS
    Got up to 240lb singles all partials from 3/4 to lockout
    Seated ohp 3x5@130lbs
    Felt good to have 225lbs on the bar, always had a life long plateau at 220lbs I think I am gonna push past this here! Very excited about this.
    3 mile walk


    May 10 BACK ATTACK
    mentally not in it, but i walked here so....
    Squats 1x5@185lbs heavy
    1x5@190lbs 1x3@190lbs left knee started trippin. Backed off to 185lbs knee hurting not taking chances calling it a day for squats
    MORE WARM UP NEXT WEEK!
    BBr 1x5@145lbs
    close grip lat pd 4x5@140lbs
    Seated cable rows wide grip 2x5 @120lbs 1x5@140lbs 2x5@140lbs close grip
    Ab crunches 5 sets last 2 for 10 reps alternating with seated cable rows.
    100 steps on stair master
    3 mile walk
     
  2. Foley

    Foley Well-Known Member

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    Good work J! Did you work out the cramps?
     
  3. jcarson702

    jcarson702 Active Member

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    I did but still could not explain the extreme onset.

    Tonight's workout
    After my kids took me and the wife out to the Brazilian steak house I did not think I would make it to the gym let alone walk but after a few or five hours full or not I made the trek.

    Started my squat warm up soft and eased into it with some stretches and air squats 10 lb increments until I got 185lbs

    squats
    2x5 @185lbs I felt strong so I just kept going up
    1x5 @195lbs
    1x5 @200lbs then
    1x1 @205lbs and my knee started with bugging me again. :mad:
    The pain is on the inside of the center of my knee cap it's not a bad pain but it's not right either so I backed off.

    Gonna get into this slow and not rush. I know I need to have my muscles strong enough to alleviate this tendon/joint pain.

    Should have stayed at 185lbs for 5x5

    bp
    2x5 @135lbs
    1x5 @160lbs,
    1x5 @185lbs then set the safety for 225lb partials and after
    2x2@225lbs I felt so strong that I took the safety off and hit it
    3x2, 4x1. 5x1 @225lbs
    I was/am so excited about this, a new lifetime personal best.

    pu to failure
    1x11,2x9,3x9

    seated ohp
    1x5@135lbs
    1x5@155lbs
    3x5, 4x4, 5x3 @160lbs done!
    Gonna try for 5x5 @160lbs on next workout.

    tri pd 1x10@57.5
    ab crunches 11 failure
    tri pd 1x8@60lbs failure
    ab crunches 12 failure
    tri pd 1x6@80lbs
    ab crunches 4 failure

    Walked home 1.5 miles in 24 minutes
    Gonna try and improve the walk home everyday.

    I was full during the workout and after the walk home and even now as I write this I'm still full! Damn you Texas DE Brazil! :eat:

    But I have to admit I don't think I would have hit 225 on a caloric deficit, but will continue to work on it.

    This is a milestone stone for me :D
     
    #3 jcarson702, May 17, 2015
    Last edited: May 17, 2015
  4. macdiver

    macdiver Well-Known Member
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    Good job getting to the gym after a huge meal. Put that protein from the Brazilian restaurant to good use. :lol:
     
  5. phillydude

    phillydude Don't Never Give Up.

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    Are you squatting in front of a mirror? Watch the way your kneecaps track up and down throughout the lift. They should stay in line with your shins as you sit back. If you notice they are drifting, try changing your foot position slightly.

    Are these on a machine or using free weights?

    You can call a "milestone stone" a "John Stone" if you'd like. We got your back. :D
     
  6. jcarson702

    jcarson702 Active Member

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    And thank you! :tu:
     
  7. jcarson702

    jcarson702 Active Member

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    Sun 5/18 ATTACK THE BACK!

    Casual walk to the gym

    Dl 1x5@225 1x5@245
    Still not feeling the smith machine on this but keeping the bar as close to my shins as possible or should I say keeping my shins as close to the bar as possible

    Bbr 5x5@150lbs Easy no problems except Im noticing a little more shoulder playing part, need to bend over a little more and try not pull up so high.

    Dbr Walked the rack
    1st set starting @50lbs for 5, 55lbs for 5, 60lbs for 4
    2nd set 4,3,2 same weight

    Seated cable rows close grip
    1x6@140,1x5@160, 1x4@180

    Ab crunch 1x14,2x13,3x4 all to failure, abs getting stronger!
    Hanging leg raises 1x9 to failure

    Close grip lat pull downs 1x5@140lbs
    1x4@160lbs wide grip 1x3@160lbs bad form so I backed down 1x5@140lbs good form

    I think if I weighed 200lbs Id probably be able to do a chinup!

    Brisk walk home 22 minutes
     
  8. jcarson702

    jcarson702 Active Member

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    Tue Morning 5/20

    New schedule new routine SUCKS!
    With feet already aching this walk to the gym was as casual and long as possibly could be. It felt like forever but was really only 33 minutes.

    Squats
    Warmed up to working weight of 185lbs 5x5
    No knee trouble took warm up seriously and thought on form was on my mind throughout every rep. Got nice and deep and gonna move up to 190lbs next workout. Very pleased!

    ------------------------
    Bp skipped the 5x5 mentality just to see if 225lbs was a fluke.
    Worked up to 135X5, 155x5, 185x5, 205x4, 225x2 for 3 sets then worked up doing singles for 1rm 240lbs

    Feel really good about this, don't know whether to keep working weight @225 and try to increase reps or back down a little and keep trying 5x5 until I get 5x5 @225lbs.

    -------------------------
    Seated ohp
    5x5 @160lbs struggled that last couple reps of the last set but feel good enough about form to go up to 165lbs


    Feeling really good about getting to gym and making my lifts I called it a day and walked back home.

    I tried to push the walk but my ankles and lower back were aching so I walked it in 29 minutes.

    This is the first time I walked after work, this is going to be a challenge!
     
  9. jcarson702

    jcarson702 Active Member

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    Thursday 5/22

    Quads, hams and glutes hell even my inner thighs are still sore from last workout. I knew I was gonna skip squats so knowing that I was a little less intimidated by getting to the gym

    Walked to the gym

    DL 1x5 @185lbs 1x5 @225lbs, 1x5 @250lbs
    I should easily be at 315lbs with these for my size but my grip sucks.
    I don't know if I should get straps or force my grip to get stronger?
    ----------------------------

    BBr 5x5 @155lbs this was a little heavy today and only getting to the sternum with range of motion.
    ----------------------------
    DBr
    Walked the rack (3 sets) starting with 75lbs down to 50lbs to failure each weight.

    These took alot out of me and had me winded and light headed. Had to sit down real quick.
    ----------------------------

    Ab crunches
    1x20, 1x10, 1x5, 1x10, 1x4, 1x8, 1x10, 1x4, 1x10
    The 4-5 rep sets I did circuit style with DBr
    The 8-10 rep sets I did circuit style with Seated cable rows and Lat pd.
    All sets to failure.
    ----------------------------

    Lat pulldowns close grip 3x5 @160lbs
    ----------------------------

    Seated cable rows
    3x5 @160lbs, 1x4@180lbs
    ----------------------------

    Hanging leg raises
    1x4, 2x4, 3x2 all to failure
    These kinda hurt my lower back.
    ----------------------------

    Felt really good about this back workout and think I am going go bigger next one, maybe concentrate a little less on form and try some "prison style" lifting. :spank:

    Really happy with my ab sets today too!:D

    Walked home
     
  10. jcarson702

    jcarson702 Active Member

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    Sunday Morning 5/24

    Work was rough, shit the drive home was rough!
    Can't skip my workout!

    Long walk to the gym with some light drizzle to keep everything going my way!

    Squats
    Working up to 190lbs was rough every rep starting from 135lbs was taxing.
    I was stiff and every joint from my knees up cricked and cracked.
    2x3 @190lbs 3x1 then the fricken knee! Oh my goodness there has got to be another way! :bang:
    ----------------------------

    BP
    Working up to 225lbs
    Once I got going and warmed up it started to get heavy at 185lbs.
    1x3 @225lbs (one more rep than last time) 2x2, 3x2, 4x2, 5x2
    Backed down to 135lbs Wide grip 1x10, 2x10, 3x10 close grip 1x9 kinda hurt my wrists but I felt this in the middle of my chest alot.
    ----------------------------

    Seated Ohp
    3x5 @160lbs then 4x4, 5x2 my triceps are spent.
    ----------------------------

    PU
    1x13, 2x12, 3x8 all to failure
    ----------------------------

    No ab work today, still sore from thursday, still no excuse :nono:
    Need to work on lower abs cause this machine I have been using is getting my mid to upper abs.

    Walked home with a decent time of 22 minutes.
    Top of foot pain and some ankle pain but no biggy.

    Not to excited about the progress on my bench, hell not too excited about anything right now except getting to sleep! :sleep:
     
  11. jcarson702

    jcarson702 Active Member

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    Tuesday morning 5/26

    Not too tired feet not aching 65 degrees, nice time for a walk!

    Back Day

    Squats skipped them totally my knee has been throbbing/fluttering lately. No pain just weird stuff

    DL Working up to 315lbs
    1x5 @135, 1x5 @225. 1x5 @275, 1x1, 2x2, 3x1 @315lbs
    Grip getting better, stopped using gloves and I think that was it.
    ----------------------------

    Bbr 5x5 @160lbs

    Did ab work alternating sets between bbr
    10,10,10,9,9 not to failure but no rest in between bbr and crunches
    ----------------------------

    Seated row close grip
    1x5 @140, 1x5 @160, 1x5 @180

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

    Lat pulldowns
    1x5@140, 1x5@160, 1x5@180, 1x3@200 first rep was fine the last 2 were sloppy
    ----------------------------

    dbr walked the rack (somebody said these were ladders?)
    starting @75lbs x2 @70lbs x2 @65lbs x2 @60lbs x3 @55lbs x3 @50 x4 @45lbs x5 @40lbs x5 I started sweating profusely from here on every dumbell lol @35lbs x6 @30lbs x6 I was done, I had to sit! These are taxing!
    ----------------------------

    Walk home was rough I got a rash on my inner thigh and it was the longest 1.5 miles ever.

    Felt really good about leaving it at the gym and putting it all out there!:bb:

    I recently got introduced to beets and am loving them. (random)
     
  12. Shamie

    Shamie Senior Member

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    Beets are good for endurance. So far, I have just added canned beets while making a smoothie, but I am going to try fresh beets.

    They something called "Glide" (I think) for runners, to help prevent that problem. Some people also use Vaseline (but that is messy, and can stain clothing).
     
  13. jcarson702

    jcarson702 Active Member

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    Thank you on the glide! :tucool:

    And the beets are wonderful fresh, I juiced one with the tops with some watermelon and cucumber and it was the most hydrating experience! :tu:
     
  14. jcarson702

    jcarson702 Active Member

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    Thursday 5/28

    Really tired but wanting/needing to hit the gym!
    Walk there was quick 21:00 minutes

    Crowded and knowing I did not want to skip squats today I rode the elliptical for a little less than 10 minutes till something opened up.

    Squats: Very easy very smooth 5x5 @135lbs no knee trouble
    ----------------------------

    BP 1x10@135lbs, 1x5@155lbs, 1x5@185lbs, 1x5 @205lbs
    1x3, 2x3, 3x2, 4x2, 5x2 @225lbs
    No double and singles here just triples and doubles! I feel myself getting stronger!
    ----------------------------

    OHP (standing) 5x5 @135lbs
    So much harder than seated and a little sloppy on the last reps of the 3-5th set I used my legs a little.
    ----------------------------

    TriPD
    1x5, 2x4, 3x5, 4x4, 5x4 @95lbs
    Amazing, tris felt real strong and proved it.
    ----------------------------

    No ab work or push ups today. :o

    Walk home was great 17 minutes

    Feel really good about getting in and out and making my lifts.
     
  15. jcarson702

    jcarson702 Active Member

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    Respiratory/sinus infection had me laid up for the last week!
    This sh*t was no joke,

    DROVE to the gym this morning, work was rough and getting over this bug isnt helping but feeling good enough to work, I must go to the gym!

    Squats Decided after my knee trouble and doing some homework I decided to just pretend I was in a squat rack and just go ass to grass.

    Working on depth, foot and knee paths :tu:

    5x5 @155lbs, no knee pain and form was fricken great for smith machine!
    very happy and pleased with this I was hacking up lung matter the whole exercise so there is another win.
    ----------------------------

    BP 1x10 @135lbs 1x5@185lbs, 1x5@205lbs, 2x2 @225lbs my tris' are spent
    ----------------------------

    OHP standing 3X5 @140lbs, fingers kept locking up all deformed and messing up my grip, 4x2 cant hold the bar! done!
    ----------------------------

    Tripd 5x5 @90lbs last rep of each set was tough but got it with good form and no body lean.

    Called it a day.
    Next workout I should be good to go :drool:
     
  16. jcarson702

    jcarson702 Active Member

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    Wed morning 6/10

    With this bug still lingering and the lack of sleep I have been getting work has been draining me. I decided just to head to the gym and run the plan and see what happens...

    Squats
    5x5 @160lbs using my "squat rack" mentality the smith is gonna be ok for gains
    Form is rockin and getting all the way down with no knee trouble. :tucool:
    ----------------------------

    DL 1x5@225lbs 1x5@275lbs 1x3@315lbs
    Gonna get my five in next time for sure and grip is good.
    ----------------------------

    BBr 5x5 @155lbs still not feeling this too much I don't like this exercise on the smith.
    ----------------------------

    Seated cable rows (pronated grip)
    1x10@100LBS 1X9@120LBS, 1X7 @140LBS, 1X5@160LBS, 1X4 @180LBS, 1X3@200LBS.
    ----------------------------

    Ab crunches
    1x4 tough :o, 2x10
    this week or so without working abs I'm feeling. Gotta make this right!

    Feeling good about squats and dl, gonna try and go back to the gym tonight to make it a double session day. :gl:
     
  17. jcarson702

    jcarson702 Active Member

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    Thursday night 6/11

    Took the long way to the gym today added about an extra mile round trip for 4 miles.

    Gym crowded, never thought I could put waiting time to good use, hit the stair master for 200 steps

    Squats
    Worked up to 165lbs where I hit 5x5 with perfect smith machine form and depth and without knee trouble! :claplow:
    ----------------------------

    BP I totally dropped the ball on the plan tonight I meant to try and hit 5x5 @205lbs but ended up doing 1x6 @135lbs, 1x6 @155lbs, 1x3 @185lbs, 1x3 @205lbs, 1x3 @225lbs, 1x2 @230lbs, 1x2 @235lbs, 1x1 @240lbs, and singled reps to 260lbs in 5lb increments for a new max of 260lbs.
    ----------------------------

    PU 1x7, 1x6, 1x4 chest work is done for the day!
    ----------------------------

    Tpd 4x5 @95lbs triceps strength is growing just like BP!
    ----------------------------

    Hit the stair master for another 200 steps
    ----------------------------

    Walk home was brisk 19 minutes.
    Hungry gonna eat.
     
  18. macdiver

    macdiver Well-Known Member
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    260 pound PR. :claphigh:

    nice reps on your pullups as well.
     
  19. jcarson702

    jcarson702 Active Member

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    These are pushups macdiver, I cant do a single pull up yet.
     
  20. jcarson702

    jcarson702 Active Member

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    Monday morning 6/15 Thought it was back day! (it was) :confused:

    Felt guilty about not wanting to go to workout I told/forced myself to at least get a walk in and go squat!

    Squats
    Bumped it up 10lbs to 175lbs and hit 5x5, then 1x5@180lbs, 1x5@185lbs, 1x5@195lbs the another set of 5 @205lbs

    Feeling like a beast! (baby beast)
    ----------------------------

    BP Light day
    Went for 10x10@135lbs but only 6x10, 7x8, 8x7, 9x5, and 10x3 with one minute rest between sets. Fricken pumped! I feel muscles come into play that I don't feel benching 260lbs once.
    ----------------------------

    Stair master for 200 steps and called a day. I was scared my legs weren't gonna get me home but of course here I am typing this..

    Gonna do back next time, no more "skippys"
     

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