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Members Area => Progress Journals & Experimental Routines => Topic started by: John Stamos on November 08, 2010, 01:15:43 pm

Title: Triathlon sprint prep
Post by: John Stamos on November 08, 2010, 01:15:43 pm
 :strong:

k so took awhile off didnt feel like jumping or playing basketball.  Did a lot of powerlifting and bodybuilding, I have my old stats at tvs idk i tihnk it was 365x2 bench, 550 squat and 500 deadlift.

Are these my stats now? no but probably not far off.  I got into MMA again also so ive been doing a lot of endurance type training so i dont gas out plus to lose weight since i need to be at 200lbs by summertime

i warm up with

1000 count on jump roping
oly lifts
5 laps( 18 is a mile )
speed bag
bw movements (push up, chin ups tri dips)

today will be a "chest" day

Bench- 4x30
Decline DB press- 3x30 (80lbs dbs)
DB flys 3 or 4x10- 50lbs dbs

then ill cool off with a run or some more jump roping

i used to do 1 main lift and 3-5 other lifts since i used to add in tris so the workouts felt weird at first since  i didnt seem like i was doing a lot on paper till i started it

the BW movements i j do 1 set of each for like 5-10 depending on the exercise, it helps to loosen me up
Title: Re: at it...again ugh
Post by: adarqui on November 08, 2010, 05:48:21 pm
herro, welcome back.
Title: Re: at it...again ugh
Post by: John Stamos on November 08, 2010, 09:47:09 pm
thanks, id go on these sites more but idk i tend to forget lol

anyway good workout today, bench is way down but not really disappointed

did Bench- 135x10
                  225x6
                  275x5
                  315x2
                  135(partial reps)x60

then did some DB work along with the warm up

I ordered a actual good video camera i hope, so ill record everything i do
Title: Re: at it...again ugh
Post by: adarqui on November 08, 2010, 10:13:51 pm
thanks, id go on these sites more but idk i tend to forget lol

anyway good workout today, bench is way down but not really disappointed

did Bench- 135x10
                  225x6
                  275x5
                  315x2
                  135(partial reps)x60

then did some DB work along with the warm up

I ordered a actual good video camera i hope, so ill record everything i do

nice! what type (model/brand etc) of cam is it? is it HD capable?

pc
Title: Re: at it...again ugh
Post by: John Stamos on November 12, 2010, 09:04:19 pm
thursday i took a break

today was a leg day, havent really hit legs hard in a long time due to grappling but im not grappling till sunday.

warm up with 135 and 225

315x8
365x5
135x30

then i went into just the leg press for a few sets of 10 at 400lbs
leg curl machine for 3x10 at 130-150lbs

lunges- 5 steps each leg 60lbs dbs

40lbs dbs single leg box squats

ended with some squat jumps and box jumps to get back into those.

at 238lbs i was getting a inch or 2 over the rim off 2 feet, prolly a bit more off 1 foot which is better than i figured



and yeah its a vivitar 910HD, its a cheap one but itll do, i just need to get a SD card for it which will be next week sometime or this weekend if the guy buys my cable crossover machine.

I feel like shit tho at 238lbs haha i need to get down asap
Title: Re: at it...again ugh
Post by: John Stamos on November 13, 2010, 08:41:01 pm
startin tomorrow, back on my chicken breast and tuna fish diet, when i was 220lbs i was dunking off 2 feet pretty good, so im pumped to see if i can get back down to 200lbs

but yeah mondays workout is a "chest" even tho i believe i am going to split it all up now and train for vert and explosive ass shit, which means ill have to dig up my old journals
Title: Re: at it...again ugh
Post by: John Stamos on November 13, 2010, 09:02:27 pm
Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things
Title: Re: at it...again ugh
Post by: adarqui on November 14, 2010, 05:44:19 am
Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha


lool, it's all good, he's not taboo or anything.. regardless he gave out good info.


Quote

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things

what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?

wonderin`

pc man
Title: Re: at it...again ugh
Post by: John Stamos on November 14, 2010, 05:21:59 pm
Well my old journals were gay so ill make a new one.  This is the entire workout

Day 1- DE Leg Day
Day 2- ME Upper Body Day
Day 3- Rest(olympic day)
Day 4- Lower Body ME day
Day 5- rest ( prolly just play some ball )
Day 6- Upper Body DE Day


I dont really feel like flipping through ACs workout( yes ik bout AC but his program worked for me )
so ill just make it up as i go now haha


lool, it's all good, he's not taboo or anything.. regardless he gave out good info.


Quote

DE Leg day-
Court Sprints x 5
Rim jumps off 1 leg (until vert decreases a lot)
Seated Vertical Jumps x whatevs
DE squat- so ill use a box squat and alternate box, no box etc etc during the set
Pogo Jumps( light with a weighted vest) and maybe ill do some jump split lunge things

what kind of sets & reps @ what %, are you going to use on DE upper/lower days? for say DE squat/DE bench?

wonderin`

pc man

DE squat i might stick with the west side method of 8x2 at 45-60% off a high box(18 inches)
DE bench i usually do the same but with 3 reps and i do 4 sets wide grip and 4 sets close with around 65%

If i don't do those then I usually just use a lil over my body weight and go until i can feel my speed significantly slow down(squats)

But i haven't really done speed training in awhile so ill have to play with it a bit, what would u suggest adarq
Title: Re: at it...again ugh
Post by: John Stamos on November 14, 2010, 07:50:46 pm

old footage and the size id like to get back down to and even smaller then that i hope

http://www.metacafe.com/w/5496999

Title: Re: at it...again ugh
Post by: John Stamos on November 19, 2010, 01:09:35 pm
havent done shit this week really, monday did a timed interval with my chest workout and tues-thursday i had to work in the factory so wasnt really in the mood to lift.  But today im just going to do some speed work for lower body since ill be playing ball at 6 and grappling tomorrow from 10-2 then tattoo at 3
Title: Re: at it...again ugh
Post by: adarqui on November 20, 2010, 04:55:00 am
havent done shit this week really, monday did a timed interval with my chest workout and tues-thursday i had to work in the factory so wasnt really in the mood to lift.  But today im just going to do some speed work for lower body since ill be playing ball at 6 and grappling tomorrow from 10-2 then tattoo at 3

consistency, do it.
Title: Re: at it...again ugh
Post by: John Stamos on November 21, 2010, 02:11:33 am
that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday
Title: Re: at it...again ugh
Post by: adarqui on November 21, 2010, 03:36:33 am
that was the first time i missed even 1 workout in idk over a year, but at work was pretty much a workout, constantly carrying 5 gallon buckets of syrups and big metal tubs that weigh 180lbs, but i made up for the workouts on saturday

oh ok my bad.. hehe
Title: Re: at it...again ugh
Post by: John Stamos on November 22, 2010, 12:30:30 pm
after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/


Title: Re: at it...again ugh
Post by: adarqui on November 23, 2010, 04:23:51 am
after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace
Title: Re: at it...again ugh
Post by: John Stamos on November 23, 2010, 08:10:13 am
after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol

and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)

Title: Re: at it...again ugh
Post by: John Stamos on November 23, 2010, 08:15:18 am
as far as today i weighed in the same, prolly 233 without shoes after a bowl of hunny bunches of oats (3/4 cup, and 1/2 a cup of milk) and i had to take a dump but yeah 233 its still being.  what helped me was i counted calories just for breakfast and i was pretty shocked to see how much i was really eating.

anyway, heres what i did at 7:30am this mornin

Rep Upperbody day

bench- 135lbs 3x40
Incline DB press- 50lbs 3x40
military press- 135lbs 3x15
pull ups- idk like 3x3
Lat pulldown- 150lbs 3x25
curls/ extensions- 2x15

then i ran a mile on a incline of 3 at 6.5mph, last 10th of a mile i put it to 8, to easy of a run tho

later on today i might do a lil bit more Olympic lifts or maybe just save them for tomorrow and do some sort of circuit or more cardio
Title: Re: at it...again ugh
Post by: adarqui on November 23, 2010, 05:35:56 pm
after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/




cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

yeah i did jump squats, just the angle was to low so u could just see my ass and down, figured itd be awkward to put in lol

and ill do the overspeed REA squats next time to try them out kinda seems like its a awkward movement( with the lil hop while your going down)



don't go too heavy starting out, just keep it to 30-40% of 1RM and focus on form, getting those feet off the ground while dropping into a half squat.. make sure you stay tight though.

pc
Title: Re: at it...again ugh
Post by: John Stamos on November 23, 2010, 09:27:12 pm
should i pause at the bottom or just go up, and would it be worth it to try n combining it with a jump squat.


also today i did some cardio

10 mins on the arch trainer
10 mins on the bike
10 mins on the treadmill
10 mins on the elliptical

tomorrow will be an early mornin oly lifting session before i pick my pay check up

I will get it on tape hopefully, even tho obv my oly lifts are laughable prolly but whatevs
Title: Re: at it...again ugh
Post by: John Stamos on November 24, 2010, 12:27:49 pm
did a olympic lift day today with 10 mins on the treadmill.

didnt get the whole workout on cam cuz to many people in the weight room today which sucks balls

but started off with

BTN jerk- 135, 185, 225
hang cleans- 135
hang snatch- 135
power curls- 135
DB snatch- 60lbs, 70lbs, 80lbs, 90lbs
Title: Re: at it...again ugh
Post by: John Stamos on November 26, 2010, 09:32:48 pm
today just did some oly lifts and practiced someother lifts nothing special, played ball

because of thanksgiving i weighed in at 238 with shoes on.  i got maybe 4 inches above rim which is shit but whatever
Title: Re: at it...again ugh
Post by: adarqui on November 27, 2010, 02:33:15 am
today just did some oly lifts and practiced someother lifts nothing special, played ball

because of thanksgiving i weighed in at 238 with shoes on.  i got maybe 4 inches above rim which is shit but whatever

4" above rim at your size is impressive, get to 200 mang.

pc
Title: Re: at it...again ugh
Post by: John Stamos on November 27, 2010, 04:21:03 pm
did a little bit of chest today
bench- 135x20
            3 sets of 225x10

Incline DB flyes- 30lbs(very light) with a 2 count pause at the bottom  3x15

machine press- 200lbs for 2x10

Pushups- did the whole, do 1 push up, rest, do 2 push ups, rest, 3 push ups, rest etc til you hit 10

ran a mile

nothing major
Title: Re: at it...again ugh
Post by: John Stamos on November 29, 2010, 12:29:21 pm
today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts

hang clean- barx10
                   95lbsx10
                   135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)

cleans- 135, 3x8/ tuck jumps 3x8

giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8

legs are fatigued

i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps.  The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)

but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump
Title: Re: at it...again ugh
Post by: adarqui on November 30, 2010, 01:30:30 am
today was a bit pressed for time, had to get to the bank and shit so, started off with some oly lifts

hang clean- barx10
                   95lbsx10
                   135 3x3/ depth jumps 3x until vert dropped a lot
Jump squat/ REA squats- 3x8 roughly (65lbs, still getting used to the REA squats, form still sucks so not going heavy)

cleans- 135, 3x8/ tuck jumps 3x8

giant set of
weighted jumping split lunges or whatever 3x? prolly around 5
running 2ft jumps(3 steps or so) 3x3
medicine ball pogo jumps 3x8

legs are fatigued

i have videos of the jumps, weird angle (used with the ipod) but the desk i tried to compare it to is idk ill have to measure how tall it is but i think i was getting a lil over 30"s on the jumps.  The big air conditioner thing i was hitting was about 9'6 in the air and i was getting full hand on it(+8inches)

but ill upload them a lil later, had a bowl of Kashi cereal so gotta dump

upload that shit!@$ but not to metacafe, make a youtube mang.. come on, metacafe sucks ;d


Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on November 30, 2010, 11:36:31 am
yeah i will sometime

but today was just a quick upperbody day

ran 2 laps( had a fuck this attitude) for my warm up
stretched for about 2 mins

1x10 250lbs chest press machine
did 3x30 seconds of bench with 135lbs fast as i could
then 3x30 seconds upright row into mini clean n press
2x30 seconds shoulder press machine

did arch trainer for 10 mins

weighed in at 232
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on November 30, 2010, 11:37:24 am
and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess

im thinking about getting those nike waffles or whtever they r
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 01, 2010, 04:10:05 am
and on the jumps, i was getting 28-30"s on them..not bad after a leg workout tho i guess

im thinking about getting those nike waffles or whtever they r

nice, they feel even better for single leg jumps than double.. they feel great tho i love em`, sprints/jumps/plyos, you'll love wearing them for that.

pc
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 01, 2010, 11:16:59 am
i can only find 1 pair that isnt sold out, they are the V11s same thing pretty much right?

on another note, im doing judo at a college near me during winter because i dont feel like driving to rochester in snow.  But once my judo classes are done ill be starting at 10th planet JJ in rochester, starting off with JJ, striking and fight fitness or whatever so hopefully gettin my ass in shape before then
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 01, 2010, 09:44:24 pm
today i started off doing front squats then i remembered i hate them, so i did narrow stance back squats which i havent done in awhile, worked up to 315x5

then did

hang snatch- 150x3
hang clean- 225x3
power pulls- 135x8

and someother shit idk im tired n cant think
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 02, 2010, 10:59:44 am
today my cousin woke me up so went to the gym at 9ish.

did little shit since today was gonna be a day off but oh well.

jump rope- 2x100 count

pull ups( wide grip )- x5
            ( Medium Grip )-x6
            ( Close grip )- x10

push ups- 3x30

dips- 3x10

plate front raisex10 into "truck driver" or whatever u wanna call it

then tried to run a decent mile.

put it at 9.6mph which is like a 6:40 mile.  Felt good but my right glute started cramping up about 3 mins in so had to slow it down to 6.5mph for a lil bit, then just kept raising it for the last .15 miles i did it at 10.5mph soo overall it was a 7:16 mile at 235lbs which i cant really complain but if my ass didnt cramp up it woulda been a lot better.

tonight ill be working then at 7 ill be grappling for about an hour or so.

plan on going over some submissions and sweeps with them, then just have 1 group do a 4 min round and the other group go on the treadmills and keep switching back and forth


Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 02, 2010, 01:09:08 pm
gonna go out to do some jumpin, still have 2 hours till work

not worth filming tho, rim only goes to 8, 9 sometimes if i can get it to stay, i broke the bolt that goes through and holds the adjustable arm thing in place
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: LBSS on December 02, 2010, 02:40:08 pm
Why were you trying to run a fast mile?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 02, 2010, 09:35:11 pm
just to change things up, i usually just do a slow 2 miles or something but i wanted to see where i was at since in my smaller days i was in the 5s for the mile
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 03, 2010, 04:57:38 am
just to change things up, i usually just do a slow 2 miles or something but i wanted to see where i was at since in my smaller days i was in the 5s for the mile

damn 5:xx is good stuff, i forgot you were in that range way back.

good stuff
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 03, 2010, 10:34:05 am
yeah, it looked kinda awkward my senior year, i had to do the mile one time and i was 195lbs...pretty lean i might add haha and i was running against kids 130-140lbs, i beat 1 of them and i ran a 5:45-5:50...at least the girls didnt beat me


but yeah today i just worked out.

grappling last night was good and bad, i hate wrestlers and i hate grappling noobs cuz they get in 1 position and keep that position no matter what cuz they dont know what else to do.

but first 2 minute match- 30 seconds in he turned his back i got a rear naked choke
                            another 20 seconds or so later we restarted....got him in a knee bar.
                            last seconds of the round i got another choke

second 2 minute match- not a whole lot went on, he got offered a chance to wrestle with the olympic team back in the day so he just wrestled since he doesnt know jitsu, its hard doing stuff to dead weight pretty much


third 2 minute match- got the key lock in half guard, sweep into electric chair..tapped him out
                                   second submission, took his back...cowboy armbar
                                   last submission- wicked Gogoplata (normal gogoplata but move your free leg opposite side of opponents head, lock it in, u have gogoplata+armbar


Todays workout

bench- 135x6
            225x4
            275x2
            300x1
            315x1
            325x1( really easy single but i have a habbit of going to heavy and tearing my shoulder )

Incline DB flyes- 40lbsx10
                          50lbsx10
                          60lbsx10

Pec dec superset with chest press for 3 sets, the chest press was 150lbs and the pec dec was 125lbs(goes up to 150lbs)


i have to go back at 5:00 to give an orientation on the machines since they r "oh so hard" to use

so ill do my cardio and shit then
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 03, 2010, 09:44:57 pm
yeah, it looked kinda awkward my senior year, i had to do the mile one time and i was 195lbs...pretty lean i might add haha and i was running against kids 130-140lbs, i beat 1 of them and i ran a 5:45-5:50...at least the girls didnt beat me

nice



Quote
but yeah today i just worked out.

grappling last night was good and bad, i hate wrestlers and i hate grappling noobs cuz they get in 1 position and keep that position no matter what cuz they dont know what else to do.

but first 2 minute match- 30 seconds in he turned his back i got a rear naked choke
                            another 20 seconds or so later we restarted....got him in a knee bar.
                            last seconds of the round i got another choke

second 2 minute match- not a whole lot went on, he got offered a chance to wrestle with the olympic team back in the day so he just wrestled since he doesnt know jitsu, its hard doing stuff to dead weight pretty much


third 2 minute match- got the key lock in half guard, sweep into electric chair..tapped him out
                                   second submission, took his back...cowboy armbar
                                   last submission- wicked Gogoplata (normal gogoplata but move your free leg opposite side of opponents head, lock it in, u have gogoplata+armbar


you ever gonna naga or anything?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 04, 2010, 03:37:51 pm
prolly summer of 2012  ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah  i might start at grapplers quest or NAGA
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 05, 2010, 05:12:50 am
prolly summer of 2012  ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah  i might start at grapplers quest or NAGA

awesome mang
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 05, 2010, 08:25:45 am
forgot to post yesterdays workout. i dont remember the rep schemes but yeah

warm up- some sprints in the weight room
                power skips
                karaoke



hang snatch- 3x3(i think) 135lbs
REA squats- 3x?
weighted jumping split lunge thing
back raise- 100lbs db hold
3x leg machines with 3 sets of jumps
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 06, 2010, 11:57:58 am
did a timed interval thing today.

30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)

then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical

just to switch things up.

all together i did 5.5 miles


plan on doing another hour of cardio later tonight, and some back n arm work
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 06, 2010, 08:11:06 pm
did a timed interval thing today.

30 seconds 135 on the benchx4
30 seconds high pull to clean n press 135lbsx4
30 seconds pull upsx4 (which didnt really get to far)

then i did 20 minutes on the treadmill at 5.5mph, last minute i put the incline to 15 which killed my legs
10 mins on the bike
10 mins on the arch trainer
20 minutes on the elliptical

just to switch things up.

all together i did 5.5 miles


plan on doing another hour of cardio later tonight, and some back n arm work

nice man that's a good workout.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 06, 2010, 09:06:36 pm
2nd workout today, i did some bent over rows, just with 135, normal and reverse grip, going slow in the reps

3x10( each grip )
lat pulldown- 200lbs 3x10
then i got interrupted cuz my friend got there n we got to talkin to much
curls- 135lbs 4x8(straight bar)

then 20 mins nice n easy keepin it at 10 min miles
20 mins on the bike
20 mins on the elliptical
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 07, 2010, 11:57:56 am
warm up

squats- 135x10
             225x5
             315x3x5
             2752x3
             225x5
             135x5
all close stance(i am usually a wider stance squatter) but when i was dunking off 2 feet i got my close stance over 400lbs so thats my goal

good mornings- 135x3x10
DB swings- 50lbsx3x10
leg press- 400lbsx3x10
leg extension- 200lbsx3x10
leg curls- 150lbsx3x10

later today ill do about an hour of cardio and also play some ball
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 07, 2010, 07:04:52 pm
HOLY FUCK cardio blows

so today went in aaand

did 30 mins on the treadmill- hit 3 miles(1 minute walk in the beginning) ranged from 5.5-7.5 and at the end 10.5mph and 1 incline

      30 mins on the elliptical- idk these things take forever to get good distance i think it was maybe 2 miles

      30 mins on the bike- hit i think 4 miles or 5 miles not sure

      30 mins on the arch trainer- idk like over a mile a lil bit, this thing is weird as fuck

most boring 2 hours of my life


sweated my nut sack off, hopped on the scale in socks, shorts, and under armour shirt, and hit 232...which was where i was originally at but i had a fat ass feast due to thanksgiving and this past weekend.(mainly last friday n saturday)

what i had to eat


woke up at 8, got ready went to the gym around 9, did a leg workout went home.

1 bowl of Total cereal(1 serving) with 1 serving of milk before workout.  hour after workout i had a turky sandwhich, 2 thin slices, 2 pickles, serving of mustard and 2 slices of white bread.  stretched and watched the simpsons.  went to the gym, did my gay cardio session got back and had half a pork chop and 2 perogies (sp?) and hot chocolate with 2 lil scoops of ice cream and whip cream

Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 08, 2010, 01:42:18 am
man i LOVE perogies.. holy crap, 5-6 perogies in butter.. damn
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 08, 2010, 12:31:57 pm
yeah there were about 6 left but i only took 2, it was hard but had to do it...i like the 1s with sour cream n onion

anyway tho, today

had 1 egg, piece of toast, probably a lil over a serving of peanut butter and glass of milk

went to the gym.

rack cleans 135lbsx3x8
cleans-135lbsx3x6
hang snatch- 135lbsx3x5
power pulls- 135lbsx3x5

cardio time- set the incline on 3 and went for 10 mins, set it at 5.5 and last minute n a half went to 10.5 to make the mile
                   Bike- 50 mins, hit 11 miles, considering the effort i put in for the last 8 mins, i could have easily done way more than 11 miles

got on the scale.  No shirt, shorts, socks=231.4..........so equals -14lbs

after tonights workout i hope to get -16lbs, granted its the after workout weight but itll still be about 15lbs when i wake up in the morning hopefully

lunch- serving of total cereal and serving of milk, cream of wheat oatmeal crap...the kind that tastes bad with 2/3rds cup of milk.

later tonight ill have a tuna fish sandwich probs
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 08, 2010, 07:43:33 pm
1 hour 10 mins of cardio

10 mins on treadmill
60 mins on arc trainer

down to 230 so -15lbs
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 09, 2010, 02:22:27 am
damn good job on the weight loss dude.

keep it coming.. the sooner you get to 200 the better.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 09, 2010, 11:44:05 am
my walking weight is 232 right now, after workout is prolly 230 still.

but today im taking a light workout in the morning which i just did.

breakfast- total cereal, same servings for everything

workout

Bench press- 225x4x10
DB flyes- 50lbsx3x10
DB press- 50lbsx60

light bike work for 25 mins.

later today im hoping to get the waffles, so ill be doing a badass cardio session in those
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 09, 2010, 12:08:00 pm
UPS sucks alligator shit.

they shipped it to the post office, god for bid drive the extra 5 mins to my house, but the post office said they delivered it yesterday at 4:13

nvm everything is all good, gettin em today
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 09, 2010, 10:01:19 pm
ok so got the waffles in today

getting about 30"s in them today

which is roughly what i got with my BBall shoes, only thing is when i tested with my bball shoes i was fresh.

my legs now are so tired, especially my hamstrings and i think i even got up higher than in my bball shoes

i will do another test next monday, ill give my legs a rest on sunday and see where im really at.


other then that, today played half an hour of bball and ran another mile to break the shoes in
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 10, 2010, 08:36:31 pm
all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.

i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.


anyway today

woke up, went to the gym

did a leg day, speed shit

i dont remember the sets reps i did so ill just list off the exercises

REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats


3 mile run


went home ate a salad

before work had 1 grilled cheese sandwhich

bought a 10th planet hoodie

went to the gym, vacuumed for 10 minutes got bored.

ran again- 30 minutes

started off at  6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph

i managed to make it 3.5 miles this time

so im averaging over 6 miles a day of a cardio

i stopped the 2 hours a day and just went to 1.  the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient

came home, made up 4 lil hamburgers, just cheese on them, nothing else
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 11, 2010, 03:13:41 am
all n all im around 231-233 which is normal for me to stall for a bit then i gotta break through it.

i just ordered purple wraath from controlled labs so that should help out, cant get it till xmas tho.


anyway today

woke up, went to the gym

did a leg day, speed shit

i dont remember the sets reps i did so ill just list off the exercises

REA squat
jump squats
weighted jump lunge things
sprints
depth drops
1 leg box squats


3 mile run


went home ate a salad

before work had 1 grilled cheese sandwhich

bought a 10th planet hoodie

went to the gym, vacuumed for 10 minutes got bored.

ran again- 30 minutes

started off at  6.5 mph, half way through went up to 7.5mph, last 4 minutes went up to 8mph

i managed to make it 3.5 miles this time

so im averaging over 6 miles a day of a cardio

i stopped the 2 hours a day and just went to 1.  the 2 hours was on elliptical n shit that didnt keep my heart rate up, i figured an hour of hard cardio on the treadmill is more sufficient

came home, made up 4 lil hamburgers, just cheese on them, nothing else

6 miles a day cardio  :headbang:

very good, that's how you drop fat folks.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 11, 2010, 08:13:49 pm
HELLZ YEAH

anyway

today im just gonna do some push ups n sit ups while watching psych since Juliet and Abigail are FUCKING HOT, especially Abigail i wish she did porn

anyway, i have this lil string rope thing im using around my navel and im around a inch to an inch n a half smaller so progress is truckin along.

cardio will be more intense this week, itll be interesting to see how my body will adapt

I will be working out at night again since ill be working 530-3 then 3-8

so my workout will be around 4:00

and since ik how hard i can really push myself, an hour is enough cardio and ill just go BALLS OUT

plus ill get my purple wraath soon so thatll be good
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 12, 2010, 02:17:22 am
HELLZ YEAH

anyway

today im just gonna do some push ups n sit ups while watching psych since Juliet and Abigail are FUCKING HOT, especially Abigail i wish she did porn

pics of juliet & abigail? what r u talking about?

pc
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: Leonel on December 12, 2010, 05:01:39 am
Abigail=Rachel leigh cook

(http://unut.stidue.net/blog/wp-content/uploads/rachael_leigh3.jpg)
(http://www.reimeika.ca/marco/data/rachael_leigh_cook_2_large.jpg)
(http://roza.rachaelleighcook.net/rlcmain.jpeg)
(http://www.rachaelcook.com/images/rachael-leigh-cook-hot.jpg)

Juliet=Maggie Lawson

(http://www.usanetwork.com/series/psych/theshow/characterprofiles/juliet/gallery/maggie_char_09.jpg)
(http://www.buddytv.com/articles/psych/images/maggie-lawson-6.jpg)
(http://4.bp.blogspot.com/_vj2e1m7Hlgw/TMjoZI8dyLI/AAAAAAAAtwo/gEWwEy3d4rI/s1600/maggie-lawson-psych.jpg)

Watched this tv show a couple of times but didn't really like it. Abigail is really hot though... searched for their real names just for you darq...I'm such a kind person... ;)
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 12, 2010, 09:02:08 am
yeah she def got a boob job, she looks 100x hotter in the show
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 12, 2010, 07:06:48 pm
what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.

try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.

when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)

day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs

and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs

Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 13, 2010, 12:01:31 am
what i figure im gonna start doing is adarqs high frequency thing or whatever he did when he squatted like 21 times a month.

try it out, see how well it goes, since i kinda did it for a week when i first started deadlifts.

when i did it with deadlifts ( i didnt know people actually did it at the time, just dicked around)

day 1- max 315lbs
day 2- max 340lbs
day 3- max 365lbs
day 4- max 380lbs
day 4- max 405lbs

and ever since then, my deadlift hasnt really gone up to much cept the brief time it was at 500 but its nowhere near that anymore, but it never drops below 405lbs



cool man, that was good progress with DL, just remember, your "max" changes daily when squatting 21x/month, so, don't really try and push it when you feel like shit, though definitely get to that daily max triple etc, can hold back a little when you experience tons of fatigue.. for example, say you hit 405 x 3 on monday, well, 365 x 3 might be all you can do on tuesday etc, just don't force out grinder's.

pc
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 13, 2010, 10:58:36 am
yeah im gonna take a different approach try something else


same deal just wednesday will be upper body

but for each day im going to do a different type of squat and different assistance lifts afterwards.

im thinking

like i did today

close stance squats
squat- 135x10
           135x10
           225x5
           225x5(warm up /\ )
           315x3(no belt, back felt really weak, i slept weird on it this morning)
           315x8(belt)
           365x3
           225(for speed)x2x4

then i did some depth drops/jumps

Max jumps(ill be timing them in a lil bit once they convert so i can see how much of an improvement im getting)

leg press, leg extension and leg curl machine

15 min run( ill be doing more later)

no breakfast either this morning


tuesday i might do

front squat
hang snatch
pogo jumps
BTN Jerk( for speed )

wednesday upperbody

thursday jump squats with someother shit

friday zercher squat or a box squat variation

prolly switch friday n thursday around idk

saturday ill do more oly lifts n cardio
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 13, 2010, 11:03:59 am
im not the most graceful on depth drops either, only 1 jump my heels didnt touch the ground UGH on the other jumps i didnt feel my heels hit once but whatevs fuck it

adarq roughly for how long should your feet be on the ground for a depth jump, i think my is way to long lol
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 13, 2010, 08:48:06 pm
finished the 2nd part of the workoutish well cardio part

did 15 min of cardio which running feels like nothing now

then a hour later i did 30 mins worth, made 3.5 miles

weighed in at 230
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 14, 2010, 04:20:38 am
im not the most graceful on depth drops either, only 1 jump my heels didnt touch the ground UGH on the other jumps i didnt feel my heels hit once but whatevs fuck it

adarq roughly for how long should your feet be on the ground for a depth jump, i think my is way to long lol

it varies, you're looking at .22-.3 seconds though generally, from the onset of impact.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 14, 2010, 07:05:05 pm
its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range

anyway today

Front squat- 135x10
                     225x5
                     275x3
                     315x2
                     340x1(new PR)
                     225x5
                     135x15

Hang  snatch- 135x5
                       160x2

Hang Clean- 135x10
                     185x5

BTN Jerk- 135x10
                225x3

and i worked this morning so my mood def changed from what it used to be when i worked out in the morning.  But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
                 
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 15, 2010, 12:18:00 am
its hard to say on mine since i cant get that good of a reading but i was getting in the .3something range

anyway today

Front squat- 135x10
                     225x5
                     275x3
                     315x2
                     340x1(new PR)
                     225x5
                     135x15

Hang  snatch- 135x5
                       160x2

Hang Clean- 135x10
                     185x5

BTN Jerk- 135x10
                225x3

and i worked this morning so my mood def changed from what it used to be when i worked out in the morning.  But ill be getting my purple wraath hopefully within the hour so thatll help, but the gym might get closed tomorrow since its supposed to get shittier out
                 

congrats on PR man, purple wraaaaaaath.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 15, 2010, 07:18:39 pm
no purple wraath yet, ups fucking sucks ass dick

anyway today was upperbody and did it quick cuz it sucks in ny

idk i just did

bench worked up to 225 4x10(different grips)

fly machine

shoulder press(dbs)

shoulder press(machine)

lat pulldown

etc etc i dnt rele remember it to much

tomorrow will be a morning workout tho, but the gym might get closed down who knows
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 16, 2010, 09:37:20 pm
purple wraath came in, tastes very good


anyway

today was again lower body

strength dropped a shitload


worked up to 315x2x3 then worked back down

did some vert jumps, jump squats alternating between 135lbs and bodyweight

just a lot of shit, im on the crapper now and my laptop has like no battery life so im cuttin this one short
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: Airmatt83 on December 16, 2010, 11:52:32 pm
what part of new york are you from?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 17, 2010, 11:17:40 pm
central new york, 25 mins west of syracuse


todays workout, i got the purple wraath and after taking it my body felt great today.

during the workout tho it was apparent that i felt weak from squatting for the 4th day this week

so 135x10
     225x10
     315x3x4
     225x2x5
     13x10

i did leg press, feet  high, 400lbs easy(obviously)
       leg extensions 200lbs 3x10
       leg curls 130 something lbs 3x10


and warmed up for 10 mins on treadmill and ended with 20 mins on the bike

tomorrow is the last upperbody workout so ill see how that goes
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 18, 2010, 08:36:16 pm
btw, high freq squat is pretty much JUST SQUATTING in terms of lifting, sprints/jumps/etc are used for the other aspects of training.. when high frequency squatting you just can't be expending too much energy on other exercises.. first week always sucks, 2nd week gets better.

peace
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 18, 2010, 10:34:03 pm
i should def work on my hammys still
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 21, 2010, 12:15:52 pm
last night

supplements- purple wraath(soon ill be getting tropinol)

bench- 185x10
            225x10
            275x3
            315x2
            225x15

incline flyes- 50lbs dbs 3x10

deadlift- 135x10
              225x10
              315x10
              365x2
              405x6
              430x2

lat pulldown- 200lbs 3x10

curls- 135x3x10

tricep pushdowns/extension machine- 3x10

shoulder press(strict) 185x3x5

shoulder press machine- 150lbsx3x10

im not a fan of the high frequency squat thing to much idk i hate squatting to begin with

so ill do upperbody, olympic, lowerbody, upperbody, olympic, lowerbody (yes i like working out 6x a week its what my body is used to)
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 21, 2010, 12:17:43 pm
this morning

supplements- purple wraath

foood- salad


cleans- worked up to 225x3
BTN jerk- 225x5
snatch- 135x5
power pulls
shrugs

tonight will be playing ball so ill just to my jumps in the game


mile- 6:50( could have gotten faster )
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 21, 2010, 09:46:35 pm
so you did one week of high frequency squat and cut it out or what?? lol
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 21, 2010, 10:36:53 pm
yeah lol when i went to the gym that week i like didnt  have any ambition to  :ibsquatting: at all so figured i may as well stop now before just stopping uk next week

besides maybe 3 is plenty since when i was dunking off 2 feet i was doing 1 speed day and 1 heavy day, idk ill see how this goes
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 22, 2010, 10:56:29 am
upperbody is still really sore


but today is lowerbody

so idk if i  want it to be like a reactive day or do like a contrast workout with jumps n shit

soooo

maybe warm up first to a 3 rep max and just do a 3x3 with the squats and use 135lbs for the jump squats

squat
jump squat
squat
jump squat
squat
jump squat

then probs some stiffness shit for a bit

some max jumps

idk whatever i feel like doing if i feel kinky enough
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 22, 2010, 09:43:54 pm
today just did normal squats

close stance

135x10
225x10
315x4
365x5
315x7
225x5
135x10

single leg box squats- 40lbs dbs in each hand 3x5

leg press, leg extension, leg curl machine

did about 40 mins of cardio today
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: LanceSTS on December 22, 2010, 11:50:21 pm
  Nice man, you still grappling?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 23, 2010, 01:30:32 pm
i havent in awhile, i might get back at it after winter time but even thats iffy since i dont rele feel like paying 180 a month to do it uk, plus ik more than enough now to fux people up haha
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 23, 2010, 07:40:07 pm
i havent in awhile, i might get back at it after winter time but even thats iffy since i dont rele feel like paying 180 a month to do it uk, plus ik more than enough now to fux people up haha

180 a month???????  :o :o :o :o :o :o :o :o
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 24, 2010, 12:00:04 am
yeah it sucks


but jumping in the waffles today

i got prolly a few inches over the rim im not rele sure it was a weird jump off 2 feet so if anything im up about 3"s from the time i rele wanted to get back into it

and probably 2 inches increase on my running vert

im almost dunking again without a oop, if i got a good oop i think i could throw down a weak one

but def 3 more inches and i should be able to throw down again, off 1 foot anyway, 2 feet is a different story

and to help speed those gains up i bought tropinol by Iforce, their new test booster.  i guess they do what Animal does and pick people from the forums to test it out.  they did their blood work n all that got their test levels before and after and some of them rose up 300% or so and estrogen levels dropped so hopefully its a good product that wont get banned for awhile
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 24, 2010, 09:32:57 am
what i want to do if i can find anywhere cheap, i will get my blood work done for my testosterone and estrogen n all that and see where its at at the end of my tropinol cycle, i hope its already out and not on preorder

anyway ill let peepz know how it goes
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 25, 2010, 04:24:11 am
yeah it sucks


but jumping in the waffles today

i got prolly a few inches over the rim im not rele sure it was a weird jump off 2 feet so if anything im up about 3"s from the time i rele wanted to get back into it

and probably 2 inches increase on my running vert

im almost dunking again without a oop, if i got a good oop i think i could throw down a weak one

but def 3 more inches and i should be able to throw down again, off 1 foot anyway, 2 feet is a different story

and to help speed those gains up i bought tropinol by Iforce, their new test booster.  i guess they do what Animal does and pick people from the forums to test it out.  they did their blood work n all that got their test levels before and after and some of them rose up 300% or so and estrogen levels dropped so hopefully its a good product that wont get banned for awhile

man u r a supplement addict lol..

good stuff on the vert increase!!
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 27, 2010, 02:07:49 pm
pigged out whatevs, i gotta shit a ton tho so im prolly weighing in around 233-234


this morning did an hour on the arc trainer on a interval setting, 15 seconds on 100 resistance 45 seconds on 35. 

it said i burned over 1000 calories, like 1029 and i put my weight as 150 because i usually dont care about setting it. whether or not its accurate i sweated balls.

later today will be a leg workout again and another hour of cardio on that thing
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 28, 2010, 02:31:07 pm
yesterday was a leg day

squats- 135x10
             225x10
             315x5
             365x3
             340x2x5(full squats)
quad felt weird, started tightening up and a weird sharp pain
             225x5(felt like nothing was on my back)

but this squat session felt the best so far, i was able to get narrower with better form and the weight didnt feel like much at all

leg press- 400lbsx3x10
leg curl
leg extension


today will be an upperbody day, itll prolly be chest tris n something else
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 28, 2010, 08:06:32 pm
fuck basketball in the fucking ass its gay as aids

twisted the fuck outta my ankle today its the size of a softball so ill be out for a few days or more surfuckingprise
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on December 29, 2010, 05:41:10 am
fuck basketball in the fucking ass its gay as aids

twisted the fuck outta my ankle today its the size of a softball so ill be out for a few days or more surfuckingprise

i need to get everyone on this forum to stop playing basketball  :-\

cowed, arowe, eric, all within 1 month.

oh and leonel sprained his from volleyball..

so much easier not getting hurt when you're just a vertbro who doesn't play sports ;d

ice the hell out of it man.. hope it's nothing major.

peace
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 29, 2010, 09:46:35 am
yeah idk with  whatever i took, it didnt feel too bad, the swelling as gone down a lot id say maybe 3 days and ill be goodish and yeah my bball days are done im sick of it, vertbro for life
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 29, 2010, 02:34:28 pm
im not gonna let it keep me from the gym

today is shoulders

so seated military press (everything seated)
side delt raise
front raise
overhead db press(before the side delt raise)
shoulder machine

maybe seated shrugs ill see if it feels gay doing them sitting down

gotta shit and get to work
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 30, 2010, 01:22:26 pm
today will be back n bis

maybe pull ups
           lat pulldown
           1 arm db row
           row machine

i would start off with deadlift or t bar row or something but i dont wanna put pressure on my ankle
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on December 31, 2010, 05:40:51 pm
today just hit the tris really hard

close grip bench- 225x?x? i dont remember
then various forms of extensions

i got tropinol today so ill be keeping track of how that works in here

so im excited to try it out on monday
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 01, 2011, 01:43:37 pm
i will be going back to the old school kinda bodybuilding routine since i want to do a competition in late 2011 i think october or november

but ill try to make it so im like walking around at possibly 210 and for the competition cut to 170s or 180 or something idk

but it should effect my vert really since i gained the most vert on a BB program and dunking off 2 feet at 225lbs
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 01, 2011, 02:06:15 pm
i just signed up for the bodybuilding.com body transformation contest its like 25,000 cash prize or a photo shoot with optimum nutrition lifters, supplements idk a ton of shit u can win so itll give me a goal to work for

march 26th is my deadline
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: Leonel on January 01, 2011, 02:16:19 pm
Sounds interesting. What's your plan gonna look like? Because I don't see much if any structure in your training... no offense. That can be a good way to train after all!

Peace!
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 01, 2011, 02:43:17 pm
well ive been modifying it to see how well i work with the training.

they want u to use their training plan etc but im not a fan of it

ill just go back to the basic BB program i used from frank mcgrath

except legs will be modified since my ankle is still fucked up.


Day 1: Chest
Incline Barbell Press: 4 sets x 12-6 reps
Flat Dumbbell Press: 4 sets x 12-8 reps
Incline Dumbbell Flyes: 3 sets x 12-8 reps
Dumbbell Pullovers: 3 sets x 12-10 reps
Cable Crossovers: 4 sets x 15-12 reps

Day 2: Back
Wide Grips Chins: 4 sets x 10 reps
Barbell Rows: 4 sets x 12-6 reps
T-Bar Rows: 4 sets x 12-8 reps
Underhand Grip Pulldowns: 3 sets x 12-10 reps

Day 3: Off

Day 4: Legs
Leg Extensions: 4 sets x 20 reps (warm-up)
Leg Press: 4 sets x 20-12 reps
Hack Squats: 4 sets x 15-10 reps
Lunges: 3 sets x 15-12 reps
Stiff-legged Deadlifts: 4 sets x 12-8 reps
Lying Leg Curls: 4 sets x 15-10 reps

Day 5: Delts
Barbell Military Press: 4 sets x 12-6 reps
Seated Side DB Lateral Raises: 4 sets x 12-8 reps
Bent Rear Delt Lateral Raises: 4 sets x 12-10 reps
Hammer Strength Machine Press: 3 sets x 12-10 reps
DB Shrugs: 4 sets x 12-8 reps

Day 6: Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 4 sets x 12-8 reps
Preacher Machine Curls: 4 sets x 15-10 reps
Close Grip Bench Press: 4 sets x 15-8 reps
Skullcrushers: 4 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps

Day 7: Off
______________

thats the jist of it, ill be modifying it a bit like

like ill take out incline BB press and put in reverse grip, add in a flat bench, take out db pullovers and superset the press n fly machine to burn out at the end.

for the back days ill throw in Kroc Rows, lat pull downs(normal wide grip), take out T bar row and throw in deadlifts

legs ill stress my legs out before with some leg pressing n stuff and hit normal squats instead of hack since i dont have a hack squat machine take deadlifts out of leg day



other then that, thats what i used before and it worked amazing along with my supps, i was a solid 225 at the end of it
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 01, 2011, 02:52:53 pm
and yeah i jump around a lot but its what i like to do, i work in a gym so i get bored very easily and just do whatever i feel like
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 01, 2011, 03:53:41 pm
http://iforcenutrition.com/articles/article44.asp

or ill be doing this

same general outline tho

supplement list tho

green tea
Iforce- TT33(non stim thermogenic)
Iforce- Tropinol(test booster)
forgot- OxyElite Pro(strong fat burner)
Animal- Animal Cuts( metabolic n thyroid complexs)
CLabs- purple wraath(BCAAS)

for protein i eat a lot of chicken
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: Leonel on January 01, 2011, 06:50:26 pm
Looking solid man. Never used such a split working mainly one muscle group per workout but might try it at some point. I'll also be training for appearance for a bit while rehabbing my knee... we'll see how far I get. And good luck with the bb.com contest. Would be sick if you win the grand price.  :headbang:
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 01, 2011, 08:17:44 pm
thanks, its pretty cool they give u the free workout and diet plan, alls u gotta do is get a before pic while holding a newspaper of that date then a after pic.

and yeah i like that type of plan more than doing a few muscles a day since you get to focus on each group more, and just watching the Iforce workout videos, learned a few tips on hitting rear delts more and hitting more on your upper n lower back/lats just by back positioning on pulldowns n stuff
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 02, 2011, 08:56:15 pm
fucking pumped for tomorrow i cant wait to try out tropinol.

it will be a chest day

ill prolly start with dumbbells to do a preexhaust deal then do a 4x10 with like 205, i could go 225 but i want the reps to be slow controlled and strict(with no arc or barely any)

then ill do my other shit and get home and do cable flyes

tomorrows meals

2 servings of egg whites in the carton
1 packet of whole wheat oatmeal crap
1 special K bar
1 tropinol
2 green tea pills
1 TT33

lunch
1 chicken breast cooked and cut up and in a leafy romaine salad mix (container is the size of my palm or a lil bigger)
1 special K bar
2 green tea pills
1 TT33 pill
1 serving of monster milk(GNC reduces the prices on the pre made shit if the expiration date is coming up, got em for 1.25)

supper is up in the air
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 03, 2011, 09:15:55 pm
supper- 2 hamburgers plain, no buns
salad

tropinol review 1 day in

first day of tropinol...Obvious signs of increased testosterone if uk what i mean, workout was more hardcore and i was zoned in...i could not stop smiling and laughing (mood enhancers) i felt the happiest ive been while still feeling like i can put my hand through your face. Overall 20 out of 10 stars, best product out, lets see for how long itll be out for

 i always go into taking a supplement believing it wont work, and trust me this shit works.  Im not sensitive to energy boosters either and their maximize v2 or whatever it was got my heart rate pumpin today.


workout( dont remember everything but just fuxin shit up )

bench- 135x10
            225x20(easy)
            275x5
            315x1
            225x10 (really slow hardening reps and down to 135
            185x10
            135x10

Incline DB press- 80lbx4x10
Incline flyes-40x4x10
machine super set- pec deck/chest press 4x20

good workout i was pleased


but yeah if you ever decide on getting tropinol, youll get boners like a mofo and bust a nut like a volcano
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 04, 2011, 04:43:02 am
supper- 2 hamburgers plain, no buns
salad

tropinol review 1 day in

first day of tropinol...Obvious signs of increased testosterone if uk what i mean, workout was more hardcore and i was zoned in...i could not stop smiling and laughing (mood enhancers) i felt the happiest ive been while still feeling like i can put my hand through your face. Overall 20 out of 10 stars, best product out, lets see for how long itll be out for

 i always go into taking a supplement believing it wont work, and trust me this shit works.  Im not sensitive to energy boosters either and their maximize v2 or whatever it was got my heart rate pumpin today.


workout( dont remember everything but just fuxin shit up )

bench- 135x10
            225x20(easy)
            275x5
            315x1
            225x10 (really slow hardening reps and down to 135
            185x10
            135x10

Incline DB press- 80lbx4x10
Incline flyes-40x4x10
machine super set- pec deck/chest press 4x20

good workout i was pleased


Quote
but yeah if you ever decide on getting tropinol, youll get boners like a mofo and bust a nut like a volcano

all honey badgers do that naturally.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 04, 2011, 08:02:05 pm
honey badgers are ballin

todays workout

BACK

wide grip pull ups- 3x5

rack pulls below knees-135x10
                                     225x5
                                     315x3
                                     405x1
                                     500x1

bent over rows- 225x2x10
                          135x2x10(alternating between grips)

T bar row- worked up to 3 plates and did 4x10

Lat pulldown db row super set
lat pulldown- 150x4x10(behind the neck)
db row- 80x4x10

abs superset with machine row(forgot to do them)

bench ab crap with a light high grip(palms down) on the machine for a 150x4x10


overall good work


starting weight- 245
Current weight- 229
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 06, 2011, 10:07:18 pm
yesterday was gunz

today was shoulders

idk i did a lot im to tired to put it all down

current weight- 228
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 07, 2011, 09:03:09 pm
ankle is still a lil messed up so i didnt do squats which sucks but oh well


leg press- 400x4x50
leg extension 200x4x20
leg curl 125x4x20
back raise-4x10(100lbs db)
db swings- 60x4x10

it was decent but whatevs

supplements are working good


compression shorts and sweaty tee- 225lbs, 20lbs gone
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 08, 2011, 07:16:11 pm
ankle is still a lil messed up so i didnt do squats which sucks but oh well


leg press- 400x4x50
leg extension 200x4x20
leg curl 125x4x20
back raise-4x10(100lbs db)
db swings- 60x4x10

it was decent but whatevs

supplements are working good


compression shorts and sweaty tee- 225lbs, 20lbs gone

225, nice!
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 08, 2011, 10:53:09 pm
ballin!

im switching to talapia instead of chicken breast

anywho today was a bullshit day, doin stuff that wasnt sore

started off with wide grip bench supported type pullups on the squat rack

lat pulldown

2 curling exercises

2 triceps

forearms

abs
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 09, 2011, 12:14:34 pm
now i am taking in 1120 calories roughly a day but i feel full n good, staying away from shit food

today im just gonna do another leg day since im not doing squats so i shouldnt be taxing my legs that hard

ill get a weight today but ill prolly be around the same

my back is breaking out from my test levels being so high from tropinol so i had to start tanning..gay as aids

but yeah i feel 100xs better now than at 245 so ill prolly feel even better at 210


 :ibsquatting:
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 10, 2011, 10:14:59 am
Adding in cardio now that my foot is betterish.

today is chest

pre exhaustion method

cable flyes(at home)
Flyes- 70x4x?
bench- 205-224x4x10
In.DB press- 70x4x10
pec dec-4x10/chest press superset
maybe a band version of a fly

changed my diet up a bit, sticking with 4 pieces of tilapia instead of 5

Breakfast- special k- 1 serving
                 milk- 1/2 serving

lunch- 2 Tilapia
           tuna fish or special k

Supper- 2 tilapia
             salad
             special k

doesnt seem like a lot but its around 1200 calories

once i get to 200-210 ill up my calories a bit(protein wise for the most part) and up my cardio since cardio will be easier on my joints being 35-45bls lighter


supplements- Tropinol
                      oxyelite pro
                      Animal Cuts
                      Green tea

they are still working strong, back is breaking out in acne so a sign of my test levels being high since its been quite awhile since i hit puberty haha so have to go tanning too.

def feel a lot more focused and feel more anxious to go to the gym

overall just feel good


also i tried squats yesterday

i had to lift my heel up a little bit off the ground to do it, if its flat on the ground i feel the pain n stretch of my ligaments n shit on the inside of my ankle, which ik its shitty go on your toe but itll have to do, 225 felt like nothing tho for the 10 reps
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: LBSS on January 10, 2011, 10:29:26 am
By lift your heel up, do you mean literally do the squat on your toes/balls of your feet? Cause that would be crazy with any kind of weight on your back. Try using five-pound plates or a thin board to elevate your heels.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 10, 2011, 10:48:11 am
yeah i forgot bout using 1 but it was just like not even half an inch, it was just for 1 set to see how the ankle would do, no full squat workout or anything. but it mainly felt like i was using my right leg anyway haha it was weird
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: LBSS on January 10, 2011, 10:54:07 am
yeah i forgot bout using 1 but it was just like not even half an inch, it was just for 1 set to see how the ankle would do, no full squat workout or anything. but it mainly felt like i was using my right leg anyway haha it was weird

Still, you're just so much more unstable if your foot isn't totally grounded. Asymmetry weird too, any thoughts as to why that might be?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 10, 2011, 12:43:23 pm
idk it was just a 1 time deal, im not gonna squat until my ankle has the flexibility, just sticking with the leg press
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 10, 2011, 12:49:48 pm
this is my workout song

http://www.youtube.com/watch?v=uguXNL93fWg
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 11, 2011, 05:09:50 am
this is my workout song

http://www.youtube.com/watch?v=uguXNL93fWg

god that is beyond hilarious.. i giggled like a little girl
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 11, 2011, 01:09:51 pm
its so badass

i was at 1200 calories but upped it to 1400 today, losing weight to fast probably

with a sweaty shirt on and pants i was 221 so without the shirt itd prolly be 220

so a 24-25lbs loss so far after my hour of cardio

today so far ive eaten idk, 720 calories so far, lunch needs to be around high 600s or so

another back day, no pre exhaustion, startin off with deadlift and the normal routine
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 11, 2011, 10:44:33 pm
deadlifting blows

warm up- bench assisted rack pullups-4x10(last set used a 45lbs plate)
1 set of pullups i got like 7 i think wide grip


deadlift- 315x4x10 ( running on pretty much no calories sucks ) had to rest after each set since i felt like i was going to puke
BTN lat pulldown- 4x10- 125lbs, 125lbs, 150lbs, 150lbs
Front T bar handle pulldown- 4x10- 150lbs, 150lbs, 200lbs, 200lbs (strict ass form...kinda)
1 arm db row- 4x10- 100lbs
row machine (vertical and horizontal grips)- 200lbs 4x10, 125lbs 4x10

for the horizontal i used a 3-2-3 tempo and put towels under my pinky so i could hit the rear delts more

friend got there and by then i was dead but he had to start with T-bar row so i figured why not

2 platesx10
3 platesx10
4 platesx8
5 platesx5
6 platesx2

tomorrow is gunz
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 12, 2011, 09:25:47 pm
Gunz- push pull supersets

SB Curl- 135lbsx3x8
JM press- 135x3x10

EZ bar preacher curl 95lbsx3x10
seated BTH extension 95lbsx3x10

Lat push downs (10 reps a few inches going up, 10 reps half way and 10 reps full ROM) 3x
face curls 3x10

Curls till i cried 40lbsx3x?
1 arm DB extensions (lying down) 3x10
1 arm Reverse grip DB extensions(lying down) 3x10

then finished off on the machines


keeping in at low 220s and 20 minutes of cardio in the mornings

then

Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 12, 2011, 10:37:13 pm
also i will be doing box squats instead of normal squats for awhile to build up my hammys
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 13, 2011, 07:35:54 pm
today was shoulders, it killed

home about 2 hours before the workout i did cable side delt raise and front raise


actual workout

millitary press- 135x4x10 (last set was a slow 3-2-3 tempo) stopped about inch above my chest

seated shoulder press- 60lbs dbsx1x10
                                      70lbs      x2x8-10
                                      50lbs      x1x?(rep out)

seated side delt raise- 30x4x15

DB front raise- 30x4x15

shoulder press machine- 125lbsx4x15


BB shrugs- 315x4x10(really slow and squeezed at the top)

1 arm shrugs- 100x4x10

upright rows- worked up to 135 with close grip then went back down to 75 with wide grip

and that was aboot it

Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: LBSS on January 14, 2011, 09:49:30 am
Why'd you stop above your chest on the OHP?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 14, 2011, 01:14:47 pm
just to get a nice little burn, it was less then an inch just above it so i wasn't at a rest, other wise when  iwanna go heavy i touch my chest with just a touch and go
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 15, 2011, 12:37:31 pm
leg day

havent  :ibsquatting: since my ankle so it felt like shit

135x10
225x10
315x5
225x3x10

leg press- 4x40x400
leg extension- 3x10 135lbs(really slow and having a 1 second contractions at the top)
leg curl- 3x10  100lbs(same deal)

my legs were toast, kind of pathetic but oh well


today i went in did a hour of cardio on the arch trainer- said i burned 1220 calories

pull ups- 1x10
               1x8

some ab work, really a off day since im starting my chest days on sunday now
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 15, 2011, 07:14:20 pm
leg day

havent  :ibsquatting: since my ankle so it felt like shit

135x10
225x10
315x5
225x3x10

leg press- 4x40x400
leg extension- 3x10 135lbs(really slow and having a 1 second contractions at the top)
leg curl- 3x10  100lbs(same deal)

my legs were toast, kind of pathetic but oh well


today i went in did a hour of cardio on the arch trainer- said i burned 1220 calories

nice!!!!! 1220 = good work



Quote
pull ups- 1x10
               1x8

some ab work, really a off day since im starting my chest days on sunday now


glad you got in some squatting again, must have sucked not hitting lower for so long.

pc
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 15, 2011, 09:25:03 pm
yeah it blows i hate not doing legs for awhile since they are like abs in a way, if i dont do abs for weeks they cramp up like a mofo n suck balls.

but at least i was higher then i thought id be for squats with the 25lbs drop in weight and not doing it for 2 weeks or so.

tomorrow is a chest day im not 100% but ill j do it anyway

my legs kill tho
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 16, 2011, 05:33:39 pm
didnt get to do chest today, gym was closed due to shitty weather, but i got to push my sisters car out of a ditch so that was my workout pretty much, even tho i might go work on the cable crossover for a bit.

today what i had to eat ummm

2 sandwichs- 3 slices of roast beef, 1 slice of cheese on 2 slices of whole wheat bread
                      chicken salad on the second one........everything else the same
1 can of progresso reduced shit soup

couple glasses of milk

idk what im having for supper, wont be much since i had to get my sisters car out of the ditch as soon as i woke up so i didnt eat until noon anyway for my first meal
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 16, 2011, 09:12:50 pm
I will be doing chest tomorrow, probably around 9:00

I wont be going for pre exhaustion just because i wont have a spotter

I will fill in the weights after the workout


Bench- 225x4x10
Incline DB-80x15, 100x5, 60x2x10
Flyes- 40x2x10/50x2x10
super set the press and fly machine or just do cable flyes when i get home or do all of it
cable flyes- 90x4x10
cardio- 20 mins on arch trainer- 400 calories
ab machine- Max for 4x10, this machine is a piece of shit


overall this workout felt like shit, its too fucking cold in the weight room and i had a sweater on, ive told that fat bitch plenty of times she needs to get the custodians to turn the fucking temperature up, my fucking ipod died on me so i was left listening to fucking jason aldean and whatever other country faggots played on the radio.  I will be doing a second little workout like i used to do everyday just doing a really light clean and press, chin ups, and idk push ups giant set


http://www.youtube.com/watch?v=NVJXRQMR-eM

old video but good
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 17, 2011, 11:16:12 am
I have already talked to shelby starnes and he is going to be my nutritionist for 12 weeks out from the show
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 18, 2011, 03:49:49 am
I have already talked to shelby starnes and he is going to be my nutritionist for 12 weeks out from the show

nice, you better get RIPPED.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 18, 2011, 01:20:57 pm
get me some tape cuz im ripped!...not yet but soon
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 18, 2011, 08:26:40 pm
I weighed in at 218lbs so -27lbs

Today was a back day


chin ups- 3x10

deadlift- 135x10
              225x10
              315x5
              405x3
              225x15

Tbar row- 3 plates 3x10

Lat pulldown BTN- 125x3x10
                   Front- 200x3x10
superset with row machine- 3x10 regular grip
                                             3x10 high horizontal grip

Lawnmowers- 100x3x10

overall good day i was sweatin balls
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 19, 2011, 11:11:50 am
today is going to be Gunz

so prolly doing the push/pull supersets

IDT i need to really get into it to much
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: Airmatt83 on January 20, 2011, 02:21:35 pm
overall this workout felt like shit, its too fucking cold in the weight room and i had a sweater on, ive told that fat bitch plenty of times she needs to get the custodians to turn the fucking temperature up, my fucking ipod died on me so i was left listening to fucking jason aldean and whatever other country faggots played on the radio.  I will be doing a second little workout like i used to do everyday just doing a really light clean and press, chin ups, and idk push ups giant set

alot anger man. lol, your diet starting to effect you mood much? lol
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 20, 2011, 07:43:31 pm
oh nah just work in general, they dont realize that its bad to workout when its cold and they are turning it into a nursing home, so by summertime im planning on buying or having a building built and just make my own little gym
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 20, 2011, 08:02:39 pm
Today was shoulders n trapz

DB press- 60x10
                70x10
                80x8-10

Arnold press- 50x25

standing BB press- 135x3x10

side delt raise- 30lbsx10
                        35lbsx10
                        40lbsx10
                        45lbsx10
                        50lbsx6

BB Front raise- 65lbsx10
                        85lbsx10
                        55lbsx15

upright row- 65x10
                    85x10
                  105x10
                  135x5

machine press- 125x3x10

Shrugs- 225x10
             315x10
             405x10

would have gone more on the shrugs but i was workin out with 5'5 people so it was pretty much a rack pull to do the shrug so i said fuck it
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 21, 2011, 07:39:41 pm
ankle is still weird idk its been awhile oh well...

TRAININ WHEELS............ :ibsquatting:

Squats- Close stance with a 10lbs plate under my left heel(ankle thats fucked).  It threw me off balance a lil bit but not to bad i dealt with it.

135x10
225x8
315x6
365x4
315x5
225x8
135x?

still not what i used to be but now im not using my knee sleeves or anything just a belt on the 365 so in a few weeks I'll be back up to what i used to be at considering this is the second leg day ive done in a month

leg press(no breaks after the last 400 set)- 400x2x10
                                                                     350x10
                                                                     300x10
                                                                     250x20
                                                                     200x55

leg curl- x10 reps each
        100lbs
        112lbs
        125lbs
        130 something

leg extension- 150x3x15

dbRDL- 3x10x80lbs

overall pretty good, back in the day i was doing 365x8-10 with knee sleeves on so hopefully in a month ill get back to doing that without them

Cardio- 500 calories burned

arc trainer for 20 minutes


today's total on calories is 1300 burned on the cardio according to the machine, of course its not exactly 1300 it could be more or less

breakfast- Half a chicken breast and 1/4 cup of white rice
mid snack- 1/4 piece of a sub
lunch- 1 chicken breast and 1/2 a cup of rice
dinner- same as breakfast but with the last 1/4 piece of sub i had left over

maintaining around 222lbs but my arms remain the same size as i get rid of fat n water etc etc, my triceps are growing quickly i noticed and my lats have developed fast again from the pull ups, chest remains the same, my trapz are getting back to what they were, and legs are 100x more defined now, just they are ghost white.

Ill do some measurements later on and compare to make sure im at least maintaining and not gaining bad size anywhere


but before the cardio this morning which was 40 mins on the arc trainer which burned 800 calories i did a quick giant set of

pullups-x10
pushupsx20
dipsx10

i like it to get the blood flowing, sometimes ill throw in a really light oly lift
             
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 21, 2011, 08:09:53 pm
havent gone up really in anything except chest really but havent really gone down in the important areas soooo tomorrow will be a 2 hour cardio session and sunday i might start my workout idk yet, but im just going to go balls out on cardio tomorrow
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 22, 2011, 01:32:10 pm
only did 25 mins on cardio i was in a hurry n forgot to eat so i felt like I was going to puke, later tonight ill do some abs on the cable crossover, and start chest tomorrow
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 23, 2011, 11:01:33 am
today im going to switch it up and do Incline bench instead of flat bench, and do flat DB instead of incline

everything else will remain the same
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 23, 2011, 03:43:04 pm
Incline bench- 135x10
                       185x4x10

Flat DB press- 100x2x10
                        60x2x15

DB flyes- 40x4x10

chest press machine- 200x4x10

cable flyes- 90x4x10

cardio- 30 mins on the bike and 30 mins on arc trainer, prolly burned a total of 800 calories or so on these


all in all good day, weighed in at 218-219 with shoes on after my cardio so prolly im around that before the cardio with shoes off
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 23, 2011, 04:44:19 pm
Just realizing that maybe my ankle is good enough to start jumping again, it didnt hurt this morning when i woke up and i can walk on it like normal, i guess maybe lately i just kept it in my head that it was fucked so i babied it but before my next leg workout ill do a lil jumping video if it is good to go, ive kept my strength up and weight down so hopefully ill be gettin higher
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 24, 2011, 02:01:23 am
Just realizing that maybe my ankle is good enough to start jumping again, it didnt hurt this morning when i woke up and i can walk on it like normal, i guess maybe lately i just kept it in my head that it was fucked so i babied it but before my next leg workout ill do a lil jumping video if it is good to go, ive kept my strength up and weight down so hopefully ill be gettin higher

do some light jump work first, jump rope, small pogo hops, etc.. don't go crazy on it.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 24, 2011, 02:02:18 pm
yeah i did a lil this morning and more this afternoon

I did a morning cardio session

2 hours on the arc trainer

30 mins hill interval
30 mins weight loss
30 mins strength
30 mins cardio

all together my shirt was soaked and the sweat went through my thick hoody.

according to the machine( every 3-5 mins i got my heart rate checked to make it somewhat more accurate)

-2215 calories

got home, drank 3- 8oz bottles of water, my protein shake mixed with half a scoop of my amino acids, and waiting for my 1/4 cup of rice and chicken to finish cooking then off to the gym to clean and dick around for an hour, then Back day

could i do another 2 hour session tomorrow? quite possibly no, ill prolly just do half an hour, maybe half an hour more tonight
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 25, 2011, 01:20:55 pm
back day yesterday

2 quick warm up sets of 2x10 for pull ups

-deadlifts- 315x3x10
               405x3

(for some reason after every set of deadlifts 315 and up even though it doesnt feel to bad, i always feel like im going to puke)

-2 light sets of bent over rows old school style with 135x10

- Lat pulldown BTN-  150x4x10
  lat pulldown Front- 200x4x10

- Kroc rows- 100x4x25

- row machine- low vertical grip- 200x2x10
                        high horizontal grip- 150x2x10
                        my own vertical grip  above the horizontal- 125x2x10

Overall very good workout, liked switching it up with the kroc rows and my back is def sore as fuck and def growing from the rows and pull ups(before n after pics plus my bodyspace on BB.com measurements)
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 25, 2011, 06:50:08 pm
back day yesterday

2 quick warm up sets of 2x10 for pull ups

-deadlifts- 315x3x10
               405x3

(for some reason after every set of deadlifts 315 and up even though it doesnt feel to bad, i always feel like im going to puke)

feels like ur gonna puke wtf??




Quote
-2 light sets of bent over rows old school style with 135x10

- Lat pulldown BTN-  150x4x10
  lat pulldown Front- 200x4x10

- Kroc rows- 100x4x25

- row machine- low vertical grip- 200x2x10
                        high horizontal grip- 150x2x10
                        my own vertical grip  above the horizontal- 125x2x10

Overall very good workout, liked switching it up with the kroc rows and my back is def sore as fuck and def growing from the rows and pull ups(before n after pics plus my bodyspace on BB.com measurements)


link em here when you do em~~~!!!
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 25, 2011, 07:18:39 pm
yeah i will, id do my recent back pics but my love handles are still gay and my webcam sucks if theres to much light to take a pic so i look albino.  And yeah the first 2 sets of deadlifts dont feel heavy but idk, maybe i hold my breath to much idk

but today was arms, the only difference was instead of JM press, i did

Close grip bench- 135x10
                             225x10
                             275x2
                             255x8

and for the curls i did a pyramid set scheme just going up by 10lbs plates on each side to like idk 5 on each side then back down

then what my friend calls them, "30s"

just on a normal pushdown go up a few inches for 10, then halfway for 10 then full rom for 10(i do the same thing when i do skull crushers, forehead, nose, throat)

tomorrow is shoulders, then a day off so some cardio and light oly lifts, then squats on friday
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 26, 2011, 07:59:23 pm
today was shoulders

standing shoulder press- 135x10
                                        155x8
                                        185x4(minimal leg involvement)
                                        135x8

-normally id do DB press but i completely forgot them until the end of the workout

- Side(DB) delt raise- 30lbsx3x20
                           40x10
                           50x8

- front(BB) shoulder raise- 65lbsx2x10
                                          85lbsx10
                                        105lbsx10

- seated bent over delt raise gay things- 40lbsx3x10

- upright rows- 65x10
                        85x10
                      105x10
                      125x10
                      105x10
                        85x10
                        65x15


DB press- 50x3x15

Shoulder press(machine)- 150lbs down to 62.5lbs idk how many reps on each plate but it was like 7 different weights between 150 and 62.5

shrugs- (DB) 100x3x10
             (BB)  315x10
                     405x10
                     500x10

that was it, i weighed in at 218


                           
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 26, 2011, 08:05:07 pm
59 more days till the contest is over for me...yeah buddy

i laid out my plan for shelby and just told him straight up 190-200lbs at like 7-10% and the very most bf level is the goal and to keep it that way year round
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: adarqui on January 27, 2011, 10:43:25 pm
59 more days till the contest is over for me...yeah buddy

i laid out my plan for shelby and just told him straight up 190-200lbs at like 7-10% and the very most bf level is the goal and to keep it that way year round

get it done then drop a nice dunk mix.

u'll b flying.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 28, 2011, 09:10:13 am
yeah today in a bit ill try some jump roping and maybe a little bit of jogging, since the more i work my ankle the shittier it feels for a lil bit but the next day itll feel a bit better, i think maybe i broke something idk cuz the longest ive twisted an ankle for was like 3 days.

anyway yeah ill drop some sick shit, and the reason i want to be around 10%BF is justin harris said in his book that the body is most anabolic in that bf% 10-12b%

Leg day today at 330

I will try bucket squats today, start at 315 and just do as many sets of as many reps as i can, then drop to 285 do the same, 225, do the same, 185 do the same and 135 the same and have the trash can next to me, havent done these in a long time

PLUS it is my last day as a personal trainer!!! well a personal trainer working for a gym.  Its impossible to work for a gym run by old people and chicks.  So ill just be training a guy every saturday which works best for me.
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 28, 2011, 07:46:36 pm
WHEELZ :ibsquatting:

Squat- 135, 225 warm up

             315x8x5-8
             225x2x10
             135x?

leg press- 400x4x20

leg extension- 150x4x10
leg curl- 100x3x10


did abs earlier in the day

and i could do squats without the plate under my foot so some ankle improvement, couple more weeks then hopefully itll be 100% but after workout i was 220lbs, tomorrow since ive been eating whatever i want these last few days ill go back on a strict diet hoping it kick started my metabolism a bit.

ill do 2 more weeks of a bodybuilding routine and then switch to 4 weeks of west side just to change things up a bit and on my off days ill have a oly day and some work on muscles that odnt get hit during the west side days
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 29, 2011, 09:07:22 pm
I will be trying something for 4 weeks then a deload starting next saturday

saturday- chest shoulders tris
- Bench       - DB shoulder press          - pushdowns
- flyes         - Side delt raise (DB)         - reverse grip skull crusher
- DB press  -  BB front raise

sunday- back bis (normal routine)

monday legs (normal routine might just pick a weight and do 3x?)

tuesday Chest shoulders (1 tricep movement, possibly close grip bench)
-Reverse grip bench                 - BB overhead press
-incline BB press(or decline)     - upright row
-cable flyes                               - machine overhead press

wednesday rest

thursday legs - 8x2 speed work

friday back Bis  go light but use a 3-2-3 tempo, no deadlifts, switch it for Tbar row


quite a bit more than i usually do but we will see how it goes(also trapz are added for just shrugs since deadlifts build up my trapz better, so i wont go bananas on trapz)
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 30, 2011, 11:10:59 am
few days after working the Wheelz and its the worse day yet, so i prolly wont be doing that many sets again for squats.


today tho is chest day

bench, flyes, etc etc
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 31, 2011, 10:50:41 am
today is back, prolly do RDLs instead of normal deadlifts

RDL
Tbar row
Lat pulldown
1arm DB Row
row machine
back raise


this morning

cereal- 3/4 cup of honey something something- 120 calories
            3/4 cup of vit. D milk- around 100 calories or 120 something, 1 cup is 150
           100 calorie snack thing
- 340 calories

brown rice- 1/4 cup already cooked, idk how many calories so lets just say 100
Chops(Deer)- 5oz- 220 calories, 9.5g fat, 0 carb, 32.25 grams of protein
water
steak sauce- idk idt theres a lot of anything in it

320 calories+ 340- 660 calories so far

I will probably have a protein shake post workout- 195 calories, 25 g protein, etc etc ill prolly do 1/2 cup milk 1/2 cup water

660+195

855

1200-855= 345 calories for supper, so ill prolly do the rest of the chops i have and up the rice since theres only 3oz left of the chops

I will stick to this for 3 weeks and if i stall ill do a week of 1800-2000 calories then get back to 1200 again and do 45 minutes of cardio everyday ranging from arch trainer to maybe swimming

i have 54 more days to get to 190, at that weight for the BB contest online for the body transformation ill get epsom salt n shit and a few days before the contest ends for me ill pretend im doing a BB show and cut out water intake n shit to let my body dry out so i have a better chance of winning the 2500 or 25000 dollars
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 31, 2011, 02:59:55 pm
side note, last 3 weeks I will go on a all cottage cheese diet,

1 cup = fat- 2g
 carb- 6g
 protein- 28g
 calories- 163

I will have this 4x a day with 2 protein shakes prolly
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: LBSS on January 31, 2011, 03:14:50 pm
vegetables? fruit?
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 31, 2011, 03:53:33 pm
not 3 weeks out, a buddy of mine has a friend who does BB and he does a cutting period just cottage cheese and water and he cuts weight fast.

and in my diet i have veggies n some fruit but i dont write them down on here since i dont count any of their nutritional values into my totals like last night i had collard greens n spinach etc etc
Title: Re: Going Back Like Cadillacs On 4 Flats
Post by: John Stamos on January 31, 2011, 03:56:53 pm
btw i like this from Animal

To impose control on the unforgiving iron every time, refusing to bend to the will of the crushing weight, is a deadly serious undertaking and not one to be taken lightly. Be prepared to bring it every day as if your life depended on it Or stay the fuck home.
Title: Re: Road to no more moobs
Post by: John Stamos on February 01, 2011, 02:58:25 pm
today is arms so i think ill do some curls and extensions
Title: Re: Road to no more moobs
Post by: John Stamos on February 02, 2011, 03:31:36 pm
today is shoulders

same as everyother shoulder day

saturday starts DC training

Tyler Ray is a cunt

Title: Re: Road to no more moobs
Post by: John Stamos on February 02, 2011, 09:55:40 pm
im gonna start early for the cottage cheese diet so asap

today was shoulders

i went with a DC style training aka DoggCrapp training

from what i read when i was tired i got the jist of 3 sets and inbetween sets the time is 12 breaths, and you just pick a heavy weight and go balls out

seated military press
side delt raise
front delt raise
upright row
DB shrugs

1 hour of cardio on the bike

weighed in at 218
Title: Re: Road to no more moobs
Post by: aiir on February 02, 2011, 11:03:10 pm
pumped up cadillacs?
Title: Re: Road to no more moobs
Post by: John Stamos on February 03, 2011, 11:11:57 am
today is an off day for me but ill prolly just do an oly day.

im actually leaning towards doing west side type method.

im bored with bodybuilding for now but ill get back into it, just wanna switch shit up.

finish this week up with oly day today and squat tomorrow

Sunday Dynamic Effort Bench- 8 sets of 3 repetitions; all sets done are done with 55% of raw 1RM

Dynamic Bench Press
Triceps- 5 board
Shoulders- shoulder press
Lats/Upper Back- pull ups


Monday Max Effort Squat/DL

Max Effort Exercise
Hamstrings
Low Back
Abs


Wednesday Max Effort Bench Press- 3x1 90%

Max Effort Exercise
Triceps
Shoulders
Lats/Upper Back


Friday Dynamic Squat/DL
-Week 1 10x2 @ 50%
-Week 2 10x2 @ 55%
-Week 3 10x2 @ 60%

Dynamic Squat
Hamstrings
Low Back
Abs
Title: Re: Road to no more moobs
Post by: John Stamos on February 04, 2011, 10:45:50 am
a few days ago i tried jumping, i was getting maybe a lil higher before the ankle shit happened.  But when i jumped i felt like i held back on my left ankle and it didnt feel like i generated a lot of power from that part of the plant, just kinda went limp or something idk, so im assuming when im 100% ill be getting a lot higher

anyway today is legs
Title: Re: Road to no more moobs
Post by: John Stamos on February 04, 2011, 08:03:10 pm
Wheelz went decent, i gotta start doing heavier squats

anyway

squats- 135x10
             225x10
             315x5
             365x3
             405x2x1 (1st was really easy, second i got out of groove so it made it 100x harder than it shoulda been)

DB front squat(100lbsdb)- 3x10

leg press, extensions, curls, etc etc


scratch the doggcrapp training and westside im doing the program dave tate has in his Ebook i bought earlier today, that starts monday.

so ill do monday tuesday, wednesday is a off day so light cardio session, thursday, friday.  saturday will be a badass cardio session and sunday will be a light one.  and ill j do 20 min sessions on my workout days

Title: Re: Road to no more moobs
Post by: John Stamos on February 05, 2011, 02:53:47 pm
today was 25 mins of cardio, i was a fatass the past couple of days so im back on track.

also j did some quick arms and light shit on all the machines, tomorrow will be straight cardio

monday getting into the new program, which i bought from elitefts so idt its a good idea to post it on here
Title: Re: Road to no more moobs
Post by: John Stamos on February 07, 2011, 08:22:56 pm
today was ballin, chest/tris

warm up- shoulder stretch
              -  Giant set*135lbs- push pressx10, hang cleanx6, power pullsx6, power curlsx6


did 3 sets on each thing with 12 breath rest between each set and went to failure

Bench- 225x18
                  x  8
                  x  2

Decline DB press- 80x23
                                x12
                                x 3

flyes superset(db/machine)  i dont remember how many of each i did so fuck it

triceps (already burned out by this)

4 board press*close grip- 225lbsx10
                                                    x 6
                                                    x 3
                                                    x 1.5

pushdowns *20s- 75lbs(rope) for 3 sets, barely finishing the last set

reverse grip JM press with ez bar- 45lbs- to light but whatever did a lot of these


10 mins of cardio

Title: Re: Road to no more moobs
Post by: John Stamos on February 09, 2011, 09:08:38 am
yesterday was back n bis

Deadlift- 225x10
              315x10
              365x1
              440x1(new PR since i stopped training for strength)

lat pulldown- moved up to 200 for a set of 10, but i think the previous weights were 150, 175, 180 something

banded DB rows-  First time i tried these, worked great, used 40lbs dbs, especially with the band tension, keeping your back tight to stabilize was pretty hard

bis- just did db curls and 21s and the machine
Title: Re: Road to no more moobs
Post by: John Stamos on February 13, 2011, 11:32:28 am
friday was a leg day

went shitty

today is cardio, tomorrow is chest n tris
Title: Re: Road to no more moobs
Post by: adarqui on February 14, 2011, 10:04:20 pm
howz da moobs reduction coming along?

pc
Title: Re: Road to no more moobs
Post by: John Stamos on February 16, 2011, 01:23:32 pm
not bad, been keeping the same weight, getting a bit leaner here n there but now i think im just carrying a lot of water weight again.

I was gonna update my journal last night but I'm taking Controlled labs Reduction AM/PM and within 10mins of taking the PM i was out.

But yeah keeping around 219, 216 after a garbage bag workout


sunday i did shoulders, worked up to 225 standing military press with a little bit of a dip, but for the most part it was kinda strict and other shit, im trying to hit my shoulders twice a week so ill do them again on thursday, and im taking friday off and doing my birthday leg day at another gym on saturday.

Lats are coming along nicely, ill try to post up a recent pic soon.

Monday did chest, haven't gone heavy in awhile but just worked up to 300 and stopped, it felt like it was a 80% of 1rm weight.

decline db- 100x3x10
flyes- 50x3x10
push ups with 45 on my back for 3x20
cable flyes


yesterday was back- wasnt feeling it but took my AM shot prior to the workout so it gave me a bit of energy.

deadlift- (went heavy last week so reps this week)
225x2x15
300x2x2(speed reps)

Tbar row- worked up to 3 plates using a 3-2-3 tempo

BTN pull downs- 150x2x10
                          200x2x5

Front- same as BTN but with a different handle

1arm DB row- 100x3x10

Row Machine

today is GUNZ and cardio, did 25 mins today so prolly 35 mins later
Title: Re: Road to no more moobs
Post by: John Stamos on February 16, 2011, 01:31:57 pm
(http://i53.tinypic.com/28v7ret.jpg)
Title: Re: Road to no more moobs
Post by: John Stamos on February 17, 2011, 07:46:01 pm
Today was Dogg Crapp training for shoulders

so 3 sets, 12 breaths in between sets, go balls out on every set


shoulder press
arnold press
side delt raise
front....
rear.....
upright rows(not dogg crapp style)
shrugs

very good, pretty much wanted to cry after each one, by the end of the side delt raises my shoulders were tight as balls

tomorrow might be legs, i havent decided yet, i might do a Bday leg day on saturday at a diff gym since i think they might have a hack squat n shit
Title: Re: Road to no more moobs
Post by: John Stamos on February 18, 2011, 08:23:09 pm
did cardio today and worked all day so im pretty much dead.  leg day tomorrow


was gonna upload another pic where it looks like i can form the Throwdown symbol with my back but to lazy


Title: Re: Road to no more moobs
Post by: John Stamos on February 19, 2011, 12:50:21 pm
todays workout was eh, i was pressed for time, i had to get back to cato by 10 to train my client and the weather is horrible today.  So just checked out the gym and i liked it a lot.  A lot of old school equipment which i found works better than this new shit.


did squats( 8:00am squats is not a good idea) 

forgot to eat, i found a old nutrition bar in my back seat that i ate haha anyway


worked up to 405 for 1 and i thought i was gonna dump it, way to early for that shit.

hack squat- did 4 plates on each side plus 2 100lbs plates

vertical leg press, idk prolly had 600lbs on it

then just some isolation shit, checked out some of the other equipment, and he weight room was twice the size of the 1 at my gym, it had a giant sized cardio room with a upstairs to it, and an ab room with a 45 degree hyper and glute ham raise, plus i got in for free because nobody cares to check if your a member so i just walked through .

overall first time using a hack squat and i liked it and ill prolly start going there more when the snow goes away

Title: Re: Road to no more moobs
Post by: adarqui on February 20, 2011, 03:23:47 am
ahh definitely look leaner in that pic tha a few months ago, look more solid in that back pic.

pc
Title: Re: Road to no more moobs
Post by: John Stamos on February 20, 2011, 10:27:26 am
yeah thanks, here is the pic when i lost some water weight, plus i think i focused on less flex in my lats and more on my back possible

(http://i51.tinypic.com/2ugm3hj.jpg)

today is heavy shoulders, where thursdays is light dogg crapp shoulders.



and about the dunk contest, idk why they made a big deal about blakes 360, or the car, the off the backboard elbow was nice tho.  And 1 of the guys pretty much watched werms videos and copied his dunks

plus the dunk contest with tfb, i only give props to tdub and kenny dobbs, more to kenny dobbs since they actually tried hard dunks, like the 540, reverse 360 btl oop etc etc

but yeah, decided for now until the snow stops melting, im just going to do my leg days at the new gym
Title: Re: Road to no more moobs
Post by: John Stamos on February 21, 2011, 08:54:16 pm
Chest day

decided to have a heavy day to change it up since i havent really trained for strength in awhile on benching

135x5
225x3
275x1
315x1(felt like i had 330 in the tank but no need to push it)
(reverse grip benching now)
275x3
225x8
185x5
135(normal grip)x52

Decline DB press- 95lbsx3x15(woulda used the 100s but someone was doing rows)

flat flyes- 50lbsx3x10(2 second pause at bottom for the stretch)

flye machine and chest press superset

good nuff

tomorrow prolly will be cardio and wednesday ill hit up the new gym and do a back and arms day
Title: Re: Road to no more moobs
Post by: John Stamos on February 22, 2011, 08:05:45 pm
back day, nothing special went on just light weight n slow movements

pull ups
pull overs
rows on calf machine
banded DB rows
lat pulldowns
row machine


if i got in the right position i felt it like a mofo in my lats on the calf raise rows
Title: Re: Road to no more moobs
Post by: John Stamos on February 23, 2011, 05:20:08 pm
Awesome Arm day

straight bar curl- 65lbsx2x20
                           75lbsx1x20
                           65lbsx1x25

EZ Bar curl- 95lbsx3x10

hammer curl(DB)- 3x10(40lbs)
        - slow reps

tricep pushdowns- 30s- 2x65lbs
                              pyramid- 30lbs-100lbs-30lbs(15 reps was the target but worked up to 2 reps then back down in weight)

decline skull crusher- 55lbs(top of the head, nose, throat) x3x10

machines to end it(2 heavy double hands then single arm)

Title: Re: Road to no more moobs
Post by: John Stamos on February 25, 2011, 06:00:29 pm
dogg crap shoulders yesterday, burned like hell

today was legs, did pre exhaustion so just did my machine shit first then just worked up to 1 set of 315 on squats n did a few sets of 225, a few sets of RDL with 315 but just going below knee level to hit the lower back, and good mornings up to a few sets of 8 with 275.  And to end it off was DB front squat with 100x3x10.

about to get on my fan bike and watch season 5? of the office
Title: Re: Road to no more moobs
Post by: John Stamos on February 26, 2011, 07:41:55 pm
today just did a few sets of 400lbs for calf pushs on the leg press and some bw calf raises, then some quick forearm shit.


30 days left i believe until my contest is over so took a lil break from the dieting since i stalled, put on a few lbs and hopefully kick started my metabolism, straight dieting and weighing shit up again and cardio for the next month, see how i do post my pics up and whatever happens happens.  After the "After" pic my true off season will begin where I am just going to get as diesel as possible until september then start a cutting phase but i wanna try to get to 200lbs by march 26th and maybe stay around 205-210 and Ill prolly go get my bf% taken since i wanna be around 10-12%
Title: Re: Road to no more moobs
Post by: John Stamos on February 27, 2011, 07:53:21 am
2 more weeks of shoulders twice a week

today will be heavy


by doing shoulders twice a week there has been an added 3/4 of an inch so im pumped
Title: Re: Road to no more moobs
Post by: John Stamos on February 28, 2011, 07:39:07 pm
Chest day

8:00 cardio- 25 min arc trainer
4:30 workout-

Flat bench- worked up to 315lbs
Decline DC- 1x250x14-16
                   1x250x8
                   1x250x3

Incline- worked up to 250lbsx2


flyes- worked up to 3x60lbsx10
machine flyes- idk the whole stack for 4x10


felt like a good day

tomorrow is back
Title: Re: Road to no more moobs
Post by: John Stamos on March 02, 2011, 07:09:44 pm
jumped today

it hurt to jump off 1 foot since thats the foot i fucked up and it felt weak as hell

2ft i can grab the rim and i haven't really jumped since 2010

i was surprised

anyway yesterday was back, did the same ol shit, played a lil bball today and tomorrow is arms n shoulders since we are going to another new gym so j gonna go balls out
Title: Re: Road to no more moobs
Post by: John Stamos on March 03, 2011, 05:28:41 pm
diesel shoulders today

leg day tomorrow

Title: Re: Road to no more moobs
Post by: John Stamos on March 07, 2011, 02:18:45 pm
Starting west sides method this week except i have to switch it up a bit since i did legs on friday

today will be ME upper body

so benching variations, triceps, lats and shoulders

tomorrow will be a DE lower body

probably do max on bench, do some decline bench, banded DB press, pull ups and pull downs for lats, side raise, front raise, and rear delt raises, and some killer triceps like high board press, rope push downs, etc etc
Title: Re: Road to no more moobs
Post by: John Stamos on March 07, 2011, 06:09:05 pm
ME upperbody-

Bench- 185x10
            225x5
            300x3
            320x1( had maybe 330 in the tank)

(3 board) Close grip board press- 225x10
                                                      315x3

Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )

Pin press- couple inches off chest, worked up to 275x3

DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
        -100lbsx12
         100lbsx10
         100lbsx5
                    x3

pull ups- BWx10
            +10lbsx8
            +20lbsx6
            +30lbsx3

Lat pull down- 200lbs+red band- 3x6

Tricep pushdowns(elbows flared) 125x3x6

Rolling tricep Dbs- 60lbsx3x10

BB row- worked up to 315x2x8

Shoulder press- 70lbs(DBs) 3x10


Took the weekend off and upped my calorie intake which worked like a charm.

tomorrow is DE LB

Title: Re: Road to no more moobs
Post by: adarqui on March 11, 2011, 08:12:17 pm
ME upperbody-

Bench- 185x10
            225x5
            300x3
            320x1( had maybe 330 in the tank)

(3 board) Close grip board press- 225x10
                                                      315x3

Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )

Pin press- couple inches off chest, worked up to 275x3

DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
        -100lbsx12
         100lbsx10
         100lbsx5
                    x3

pull ups- BWx10
            +10lbsx8
            +20lbsx6
            +30lbsx3

Lat pull down- 200lbs+red band- 3x6

Tricep pushdowns(elbows flared) 125x3x6

Rolling tricep Dbs- 60lbsx3x10

BB row- worked up to 315x2x8

Shoulder press- 70lbs(DBs) 3x10


Took the weekend off and upped my calorie intake which worked like a charm.

tomorrow is DE LB



damn nice session dude, good benching.

you'll probably be having alot more fun now with westside.
Title: Re: Road to no more moobs
Post by: John Stamos on March 11, 2011, 11:16:24 pm
yeah i was supposed to do a speed squat day but i decided to try n work on my pulling movements so i did this

zercher squat- 135x10
                        185x5
                        225x5
                        275x2(hurt like hell)

deadlift(standing about 2 inches off the ground)

135x10
225x10
315x8
(normal deadlifts now)
405x1
430x1(fast)
455x1(slow and steady but went off, no sticking points)

leg press- 400lbs plus my red  bands 3x10
leg extension- 200lbsx 3x10
leg curl- 150x3x10

DB swings- 6x3x10


by then my legs and lower back were fried

tomorrow i might focus more on squat type shit if i go to the new gym and just go balls out on back and abs too
Title: Re: Road to no more moobs
Post by: John Stamos on March 12, 2011, 08:14:12 am
didnt do what i planned.  shot around for a bit, did some oly lifts, cleans, hang clean, jerks, did a lil bit of jump squats
Title: Re: Road to no more moobs
Post by: John Stamos on March 13, 2011, 07:12:28 pm
today played ball

Monday- ME Lowerbody
tuesday- cardio
wednesday- upperbody
thursday- DE lowerbody
friday- cardio
saturday- Olympic(some upperbody shit added in)
sunday- cardio


ill do this split instead since i wanna kill the wheelz
Title: Re: Road to no more moobs
Post by: John Stamos on March 15, 2011, 12:59:38 am
Wheelz

squat(+blue bands...about 200 at the top of the lift, probably 80 at the bottom)

135x10
185x10
225x8
275x5
315x3

good mornings- 225x3x10

leg press, extension, good mornings, DB front squat

calf raises

i really need to get to the new gym asap so i can add some good workouts
Title: Re: Road to no more moobs
Post by: John Stamos on March 15, 2011, 06:14:20 pm
today was upper body  so idk dont rele feel like typing it out


tomorrow is cardio and oly shit
Title: Re: Road to no more moobs
Post by: John Stamos on March 15, 2011, 07:31:45 pm
so ill go with this for thursday

bball court sprints
tuck jumps- 5-10x10-20
jumping split lunges......
speed squats
 jump squats
Title: Re: Road to no more moobs
Post by: John Stamos on March 15, 2011, 08:32:04 pm
hopefully soon we will see a 720 from myree, just hit him up on fb(if it is rele him) and pretty much told him stop bein a puss and get that SHIT so hes gonna try it out again
Title: Re: Road to no more moobs
Post by: John Stamos on March 17, 2011, 12:44:57 pm
Soon I am getting hooked up by my cousin to meet up with a guy out in a rich part of ny to talk about running 1 of his gyms which i guess is big as hell and will also have a MMA section to it

anywho, bout to go out n do all of the reactive shit before i hit the gym up cuz there isnt a whole lot of room there since the gym is usually being rented out to gay ass zumba n shit
Title: Re: Road to no more moobs
Post by: John Stamos on March 17, 2011, 03:17:30 pm
reactive shit went shitty but thats to be expected.  Did some jumps not really 100% considering my court is still wet and muddy n shit but its the first nice day so i did it anyway.  Paranoid about my ankle i just did some dunks on 9ft which were easy and i can jump off 1ft now which is a big improvement. 


later i might use the blue bands, do some speed squats and 1 heavy set then do jump squats and whatever else comes to mind or maybe ill just stick to speed squats
Title: Re: Road to no more moobs
Post by: John Stamos on March 20, 2011, 09:41:58 am
just been doing some jumping, not allowed back at the rec starting monday so ill be going to a gym using their free 3 day pass this week and i bought some weights off my friend which was a good deal, the bar plus 200lbs+ worth of weights (2 45s, 2 35s, i think 2 25's, and some 10s and 5s) for 60 bucks haha


but since ill be having those weights and and the cable crossover, until i decide on joining a gym, ill be doing 2 lower body days there and 1 upperbody since i can do my upperbody work at home

But working out at home will probably workout better since i dont have to listen to country and i can grunt and drop weights as much as i want


and i might be buying a hacksquat/leg press for 300 on craigslist...yeah buddy
Title: Re: Road to no more moobs
Post by: John Stamos on March 20, 2011, 04:02:21 pm
my legs have been pretty sore but still jumping anyway.

I took some vids today but the hoop is out of view and i have a clear case around my ipod but still blurrs the video.


so not sure what my vert was during those videos but oh well

at the gym after a game i did a drop step and got low 30s


so pretty curious to see how well i jump when my quads aren't sore
Title: Re: Road to no more moobs
Post by: John Stamos on March 22, 2011, 09:28:09 am
home chest workout.

bench- 135x20
            205x30
            222.5x20 (yeah i lost a 5 so just used a 2.5 instead)
           
- The benching was done with my upper back on some puzzle mats stacked on each other while trying to keep my butt up to keep my back straight....and benching like this is a lot harder i found out.

floor presses- 225.5x8
                      205x10
                      145x10
                      135(+red band)x10

cable flyes- not sure the weight but just did 3-4 sets using somewhat heavy and keeping it in the 20-30 rep range

rope pushdowns/single arm 3x20

skull crushers- 55lbs+ had my brother apply pressure


sadly enough i felt this more and just as sore doing this than what i did at the gym before i got kicked out
Title: Re: Road to no more moobs
Post by: John Stamos on March 22, 2011, 04:47:54 pm
today will be heavy legs + shoulders,

I will be doing 3 workouts at the gym, 1 workout at home

starting next week itll prolly be like this

monday- (gym)
chest, tris, shoulders

tuesday- Legs( prolly heavy)

wednesday- off

thursday- Back+Bis  ( gym )

friday- DE lowerbody( home )
Title: Re: Road to no more moobs
Post by: John Stamos on March 22, 2011, 09:44:29 pm
leg day at the new gym


Squats- 135x10
             225x5
             315x12
             365x10
             315x8
             225x10
             135x10

Hack squat- 2 platesx10( on each side )
                    3 platesx10
                    4 platesx10

Vertical leg press- worked up to x8 with 560lbs

Holy shit my legs are pumped.  I dont feel the need to do leg extensions and leg curls anymore.  Its hard enough getting up and down the stairs.

but yeah they are pumped...super pumped

then did some arm work that i missed out on yesterday with some close grip bench- 225x2x10 then some rolling dbs

overall, saw my first 2 hot girls that smoked the girls at my old gym

tomorrow im taking off, then thursday will be shoulders n trapz, friday will be Back

also got a dunk vid beforehand, and it felt like i got up pretty high on some of them, well for being over 200lbs and getting back into it with a still kinda shitty ankle, ill review it tomorrow and if i was getting as high as i felt ill make a lil mix
Title: Re: Road to no more moobs
Post by: John Stamos on March 24, 2011, 08:21:37 pm
had another upperbody day

considering i did chest n shit on monday, plus work this week has been a bitch, it made it seem kinda shitty but oh well


Bench(warm up)

135x10
225x3x10-15

Smith machine press-

135x10
225x10
275x5
315x1
225x10
135x30

Hammer press(# of plates on each side)
1 platex10
2 platesx10
3 platesx10
4 platesx10
then back down

db press, then went into flyes and called it a day


ill do some back(no deadlifts) and shoulders tomorrow

and my legs are so amazingly fucking sore its not funny, I have never felt like this a few days after a leg workout before
Title: Re: Road to no more moobs
Post by: John Stamos on March 25, 2011, 03:55:29 pm
legs are still sore but feeling better


I will prolly make a lil mix of the vid i took a few days ago before my leg day.

1 jump (granted the rim was set at like 8ft or around there) i have between neck and chest area to the rim
Title: Re: Road to no more moobs
Post by: John Stamos on March 25, 2011, 07:52:27 pm
todays workout- Back, shoulders, bis, trapz

shoulder press- 135x3x15

Hammer machine- worked up to 2 plates on each side for a 3x10 and 2x15-20 with 1 plate on each side

side/front delt raise- 35x3x15-20

Rear delt machine- 3x15(idk the weight)

Deadlift- 315x8
              405x8
              315x5
              225x10

lat pulldown hammer- 2 plates 3x15

low cable row- 150x3x10 (then drop set)

shrugs- worked up to 550x8

lat pulldown- worked up to 250x10 (then drop set)
(used 2 different bars)


then some bicep work and finished off with some iso machines


seems like i did a lot but wanted to do a lot because there were a ton of hot ass girls and i have to drive 25 minutes there so may as well make the most of it

Title: Re: Road to no more moobs
Post by: John Stamos on March 27, 2011, 08:09:57 am
my shoulders feel fine so i figured ill do

Chest/tris/shoulders today with cardio now that my legs arent so sore.


Title: Re: Road to no more moobs
Post by: John Stamos on March 27, 2011, 02:34:57 pm
i dont feel like typing everything out but went FUCKING DIESEL today

cardio on a stairmaster for 20 minutes killed me i was surprised as hell
Title: Re: Road to no more moobs
Post by: John Stamos on March 28, 2011, 02:21:59 pm
today will be legs, idt ill do lower back, maybe save it for wednesday or thursday


but ill start off with squats, maybe go higher in weight than do 365 for a lot of reps, not to sure yet, i guess i will judge on how i feel
Title: Re: Road to no more moobs
Post by: John Stamos on March 28, 2011, 03:03:57 pm
actually i will do legs and back today

considering its a half hour drive to the gym, and after 3 leg exercises im fried, may as well make the most out of it

some stuff first, my legs weren't fresh apparently, first set of squats my quads felt torn up with just 135 so i threw my knee sleeves on and had a quick squat session.


squats- 135x10
             225x5
             315x5
             385x1(easy ass rep but my quads felt like dog shit)

deadlift(just below knee) 315x3x10
hack squat- worked up to 3 plates on each side and drop set down
vert. leg press- worked up to 2 reps cuz of quads with 630lbs+80lbs sled roughly so all together over 700lbs
calf raise- worked up to an easy 225lbs on a standing calf raise machine


pull ups- 3x10
tbar- 2 plates, this 1 is weird, you are off the ground and like angled back, it feels weird as fuck
hammer lat pulldown- 6 platesx2 then drop set down
low cable row- worked up to 170 then drop set down, just went balls out on reps
lat pulldown(2 different bars)- worked up to 210 then drop set down
hammer row- 4 platesx3x10

biceps- curls n shit
cardio
     -10 min stairmaster
     -10 min elliptical
Title: Re: Road to no more moobs
Post by: John Stamos on March 30, 2011, 10:15:16 pm
as summer approaches i will change up my routine a bit probably and implement a Home Depot workout

meaning I will buy a lawn cart that has a 700lbs capacity, throw my weights in there and 8 60lbs sand bags and  hopefully itd be heavy enough to give a good workout.

I will also find "battling rope" or whatever its called on MMA sites.

plus i will try to make my own fickle fingers, get a tractor tire, and some various other shit.  Plus a ton of weighted stuff, like weighted shorts n what not

but had 2 days rest, back at it tomorrow for upperbody, my interests and shifted and idc about my ego anymore, ive pulled over 500, squatted over 500 and benched over 400, im satisfied with life right now, the only thing i care bout are my squat n deadlifts, i couldnt give a shit bout how much i bench.

so key points i will focus on are

1. increase squat and deadlift
2. increase shoulder mass
3. increase arm mass
4. get lats a little bigger
5. get bf% down and get jacked ass abs
6. get chest a big bigger and separated
Title: Re: Road to no more moobs
Post by: John Stamos on April 01, 2011, 09:23:10 pm
shitty deadlift session today.

pull ups- 3x10

deadlift- 225x10
              315x8
              405x2 (usually this is in the 10 rep range)

Im assuming im just fatigued, lets hope so

Hack squat- 180+ red band- 8x4

Vert. Leg press-  360+red bands stretched far out- 8x4

the hack and the vert. leg press felt nice and easy and fast, way better than deadlifts

Hammer row- 135x3x10 (almost shit my pants doing this, had fish for dinner)
hammer lat pulldown- 180x3x10

cable row- worked up to 215 and did a drop set


then some regular light lat pulldowns on the cable crossover.


maybe just a shitty day idk but ill go back to the ME/DE style and keep like 2 exercises for each muscle group

so a ME upperbody will be

Bench(until i have a training partner, I warm up with 225x4x10 then go to the smith machine)
power bench for 2 sets and flyes for 4 sets

SM overhead press
DB shoulder work/hammer press for 2x heavy

some diesel triceps,

seated dips
SM JM press


instead of doing multiple exercises for each one, keep it simple n go heavier

legs tho ill go balls out







Title: Re: Road to no more moobs
Post by: John Stamos on April 02, 2011, 09:19:11 pm
I will be doing a cardio session tomorrow.

maybe 20 minutes on stairmaster, 20 minutes on elliptical or something then ill spend some time in the sauna(if there arent other dudes in it)



Idk when my next actual workout will be, ill prolly do another leg day before an upperbody day since my upperbody is still hurtin, chest is sore as fuck from thursday, trapz are sore as fuck from friday, back is sore from friday, legs are decent except quads.

btw i forgot to add in my shrugs from yesterday


315x10
405x10
500x8
600x5
650x2

i have to go heavy on shrugs or else i wont feel it
Title: Re: Road to no more moobs
Post by: John Stamos on April 06, 2011, 07:44:12 pm
my legs are pretty much dead, i think i strained my quads so wont do another leg workout this week, pick it up again next week.

my squats just fell apart, had 1 amazing day then fucked it all up

squat- 315x5
           385x1
           315x5
           225x10

Hack squat- 4 plates on each sidex5(idk everyone says hack squats are easy but it feels fucking hard and awkward)

leg press- worked up to 720 for 5 but felt like i had to up it up to 750x2

then worked some back

tbar
hammer rows
              pull downs
pull ups- 1x15, 1x8, 1x5
good mornings- 225x3x10
low cable row
lat pulldown
biceps

went to the ab room or whatever, used the 45degree hyper holding a 45lb plate


i think next week i might switch it up, but ill prolly go on to do what im doing now once i get my new supplements
Title: Re: Road to no more moobs
Post by: John Stamos on April 09, 2011, 05:33:47 pm
did some jumping today while doing some cleans and speed squats outside

my quads i believe are just torn up, my squat has gone way down after that 1 session and hurts just doing 135, so yesterday just did back and calves only

calves worked up to 720lbs hack squat

back, doing deadlifts without straps

315x3x10
225x3x3(speed)

pull ups- 3x?

and someother shit

back raises again

I am going to buy a 150lbs weight vest to use for back raises and other various exercises, along with a sand bag from elitefts and some other cool shit for the summer

right now idk my weight, the scale at the gym isnt right.

but a few more weeks of the bulking phase then ill be ordering my supplements and going on a cutting cycle
Title: Re: Road to no more moobs
Post by: John Stamos on April 30, 2011, 09:29:49 am
Ive been to lazy to get on here but some updates

i recently decided to just do 100% raw lifting, no belt, no wrist wraps or knee sleeves or anything except my underwear, pants and shirt..possibly sometimes a hat.

yesterday was a back day and the only thing worth mentioning is deadlifts since no1 cares about how much i do on lat pulldowns n shit.

so deadlifts i worked up to 405 for a quick and easy single.  The bars at my new gym seems to be thicker and this 1 was slippery but no excuses, its what i worked up to

my squats have been shitty, idk if its just because i wake up at 430 in the morning and get out of work at 3-4:00pm

no belt or anything im over 400lbs tho still on squats i believe

havent been able to do flat benching on a normal bench because i have no1 to spot me so ive been working on the smith machine

and on there i work up to 365lbs.

other updates idk im still around 220, on dexaprine now from IForce nutrition and plan on doing a workout like this

monday- legs(ME)
tuesday- upperbody(ME)
wednesday- off
thursday- Back(ME)
friday- Upperbody(Reps)


I usually do my main lift heavy then other supp lifts a bodybuilding type routine or i go with DC with rest pause sets

Im going to start doing a lot more cardio i usually walk for 10 mins after each workout considering work is cardio itself.



other then that idk how well i can jump now, its been shitty out so its hard to really tell but this weekend is supposed to be nice and once i  do the Three S's ill get out and do some jumping
Title: Re: Road to no more moobs
Post by: John Stamos on April 30, 2011, 11:15:44 am
did some jumping, will upload a video later.

rim ranges from 8'2 to 10'+.....not sure how high it is but ill measure it later also

but for now gonna drop a deuce and take a shower while my videos convert

the camera angle in the last part looks weird

idk the rim was set over 10ft, prolly why i could just tip it, idk how high it is tho

but i quickly made it since i gotta get to the gym and basspro to pick my bow up
Title: Re: Road to no more moobs
Post by: John Stamos on May 01, 2011, 05:43:11 pm
today i just did some quick sprints, side steps, lunges, bear crawls etc etc while dragging my dads tractor tire chains

then went to the park to do some running outside for a change.  It felt like i was doing my miles really slow until i realized that each lap i was doing an extra 52 meters or so which doesnt seem like much but oh well i still did it pretty fast.

ran 4 laps, walked 1, ran 4, walked 1

next time i might do that again or i might sprint 113 meters, walk 113, sprint, walk sprint walk until i get tired, or sprint half, walk 113 meters, sprint half



tomorrow will be a leg day so I will start off with

squats(might be front squats tomorrow)
hack squats
leg press
45 degree back raise
machine work

I am thinking that ill go heavy on squats and on the leg press and hack squats ill hook up some bands and do some speed work


back raise will be heavy on both leg n back days

lifting without the use of anything to aid me in the lifts, it feels 100% better and my oly lifts feel better also, just need to do more stretching.

As of right now I am not really concerned with strength besides in my squats and deadlifts, so I might do some balls out work on upperbody, just rep shit out


also in the near future I will be getting a sandbag from elitefts, tractor tire, ropes, sled, (not a prowler i see it as pointless to have one if you have a normal sled) and maybe some other fun stuff.

Title: Re: Road to no more moobs
Post by: John Stamos on May 01, 2011, 08:11:54 pm
http://www.metacafe.com/watch/6334857/fgrtgerg/

http://www.metacafe.com/watch/6334853/dunking_again/

first one was from yesterday, second one from today

in the first video its the same height as the second video but i think a better less shitty angle


im probably weighing in at 222(last time i went to the gym) and still under 6ft and stopped growing a long time ago.

I am trying to get a CO job down in north carolina or virginia  so i would buy a new camera but i have to save up for if and when i move.

I am going to follow a certain set up of routine like i outlined earlier but I will just do whatever my body will let me and go balls out on it. 

anyway, idk my reach and idk how high the rim is even though ik its over 10ft since the 10ft hole on the rim handle  thing that you use to move it up and down is below where you obviously put the bolt in to keep it at 10ft
Title: Re: Road to no more moobs
Post by: John Stamos on May 02, 2011, 06:49:40 pm
today was legs.

Waited for my brother to sign up for his membership and a guy was curling in the squat rack so i decided to do heavy leg presses first.

Vert. Leg press- worked up to 650x5, then drop set by taking the 100s off then taking a 45 off each side
squats- dog shit, im going to start doing front squats instead for now on
hack squat- just 1 plate on each side but wanted to get as low as possible for slow reps
45 degree back raise

along with the 2.5 miles i did yesterday, also running with my dads tractor tire chains, this was enough

tomorrow is upperbody
Title: Re: Road to no more moobs
Post by: John Stamos on May 05, 2011, 10:28:40 pm
finishing this week up with a deadlift session tomorrow with cardio, taking the weekend off and just doing some cardio and fishing.

starting next week I am going to try elliots workout

Ill start with the 2 week beginner thing just because idt my body is conditioned for this type of training so its better to get at it being 100% than what i am at now

I will only be able to post progress stats and not the actual workout, since its copyrighted and plus i paid for it so itd be like taking a girl out to an expensive dinner and not getting a bj

but as for today did upperbody

warm up- bench

135x20
225x2x10
135x20

Power bench- 4 platesx20
                       6 platesx5
                       6 plates+quartersx2
                       4 platesx20
                       2 platesx20
cable flyes- 80lbsx3x10
another cable chest movement-3x10

machine hammer flyes-50lbsx3x10
seated tricep dips- 3 gripsx10 each using 4 plates
tricep pushdowns- 80x3x10(rope)

then 10 minutes on the bike and 10 minute walk on the treadmill

i am currently at about 219 or so depending on the day i suppose.

tomorrow deadlifts will be 100% raw going heavy, then some just going below knees, and do someother shit i havent hit yet this week like trapz and abs and shoulders

Title: Re: Road to no more moobs
Post by: John Stamos on May 06, 2011, 05:29:32 pm
w/o eating and with shoes and jeans on i weighed in at 220 so probably hanging around 218 or so

anyway today was a short day, just to deadlift n do shrugs and a lil bit of shoulders

deadlift- 135x5
              225x5
              315x5
              365x2
              415x1.........on a scale of 1-10 this felt like a 8 or so, i probably had 425-430 in me being 100% raw

worked with some front squatting using the olympic style grip i guess instead of the crossed arms, and i definitely need to work on my flexibility but other then that they felt better.

shrugs- did it on the power bench and worked up to 10 platesx10(no wrist wraps) so 450lbs

starting next week i will be doing elliots program like i mentioned earlier, and it starts with a 2 week maintenance type week or its used to just get you used to his type of training.

I will be taking a before and after pic, lets give it until July 6th to see how I am doing 
Title: Re: Road to no more moobs
Post by: John Stamos on May 07, 2011, 09:42:26 am
I am about to go out and do the bw circuit in the program, I am sure ill be fine  hopefully, it doesn't look to bad

Ill be going on my diet pretty soon, whenever i can get to the store, but ive been buying whole and half things of chicken and eating whatever is semi decent around the house

Title: Re: Road to no more moobs
Post by: John Stamos on May 07, 2011, 10:46:46 am
got back in, took my dexaprine, opti-men, primrose, and south african mango extract(with green tea)

and i did 2 sets of the circuit and here is why, it was a lot fucking tougher than i thought.

basic movements we used in gym class in middle school to warm up felt like a gym workout, i had to stop a few times the second set and threw up in my mouth a lil bit.

after that and being a maintenance phase, i have high hopes for this program

got some new footage just now, gonna make a video soon.

not the best, my 2 foot was lower by an inch or two but wasnt 100% hopefully, my 1foot was up though, a few more inches and ill dunk on 10ft again

anyway, the rim goes from 8ft to 10ft+ again, i lower n raise the rim from 10ft to 10'?" to show the difference.

idk if its in hd, i had it on hd but i think i went over on the hd allowed time so maybe it switched to normal so i could keep recording idk

anyway ill put the link up soon

http://www.metacafe.com/watch/6363851/dfs/
Title: Re: Road to no more moobs
Post by: John Stamos on May 11, 2011, 07:19:58 am
monday i did the first day of maintenance and i almost puked, it was killer

one thing ill say is after every set i did 3 pull ups to keep my heart rate up

its explosive movements with running or another exercise in between each set



today is the second workout, then friday is the circuit, next week i might have to modify it because im heading to North Carolina on tuesday, and staying until the monday after because i have to take my Corrections Officer test, and the monday im heading back i have to stop in Virginia to take the agility test there, sooo busy busy busy week


But if i get the job in Virginia which i will hopefully, my plan is buying a somewhat decent house with a lot of land, and building a gym thats bigger than my house, probably a joe defranco type gym



Title: Re: Road to no more moobs
Post by: Clarence on May 11, 2011, 08:32:18 am

But if i get the job in Virginia which i will hopefully, my plan is buying a somewhat decent house with a lot of land, and building a gym thats bigger than my house, probably a joe defranco type gym


I dig it!  Good luck with the job.
Title: Re: Road to no more moobs
Post by: John Stamos on May 12, 2011, 12:36:13 pm
thanks, the test is a joke

12 pushups in 1 minute
12 sit ups in 1 minute
1 mile in 12 minutes
51 meter sprint in 20 seconds

i did it a few days ago, i did the 12 push ups 1 handed
12 sit ups with no problem obviously
1 minute in a easy jog for 8 minutes
and 51 meter sprint idk ik my old 100m dash time was 12.1 back in hs and idt im to far from that right now

anyway today's workout was mainly back and "legs"

it consisted of push press, bent over rows, lunges(substituted for leg press) incline db chest press, some ab thing and something else i believe

i did 5 push ups in between each set so i did roughly 75 push ups within the workout

medium intensity high volume low rest periods

I am going to do this until after my fitness test as i dont want to pull my back out doing heavy deads the day before i have to run


did a quick dunk session and weighed in with shoes and a sweaty ass shirt at like 220 so im guessing 218-219lbs


Title: Re: Road to no more moobs
Post by: John Stamos on May 14, 2011, 10:09:45 pm
today's workout was the same as Mondays or whenever i did it, the maintenance day has 3 workouts, 2 weights n 1 bw, but i was near my gym so i stopped in.

Things i learned from this workout...

1.  I need to start doing yoga
     A.  I was so inflexible that i couldn't even front squat and i cant do the Oly grip

2.  From the Foam Rolling I did i need another deep tissue massage as i have knots everywhere

3.  On C&J i need to be explosive throughout the whole thing and say fuck form for the most part

4.  my "core" mainly abs and lower back have gotten a lot stronger by ditching the belt and my forearms have grown and been diesel by ditching the wrist wraps

5.  I need to start working more hammys with some good mornings and possibly do some zercher squats

Anyway the program is usually heavy on C&J and high reps on everything else but i did heavy on C&J and front squats, well i went to 225 on front squats for shitty form

anyway my whole body is just tight so ill be doing yoga starting tomorrow
Title: Re: Road to no more moobs
Post by: John Stamos on May 15, 2011, 10:58:15 pm
Idk if i want to do another maintenance week or i should get right into the actual program.

I'm leaning towards maintenance since it involves more explosive shit but on the other hand the actual program will focus more on strength so I can probably modify it to do both
Title: Re: Road to no more moobs
Post by: John Stamos on May 16, 2011, 09:19:23 pm
I think it was a mix of not eating before the workout, and taking dexaprine which lead me to puke before the last exercise which was renegade rows.

but today consisted of heavy lifting for the most part

incline BB press(smith machine)- worked up to 315x2 then 325x1, had maybe 335 in me
bent over rows- 225x3x8
standing db OH press- 70sx3x8
pull ups+35lbs-3x8
curl machine+tricep dip machine super set
renegade rows- i just did the hammer lat pulldown since i was still feeling like shit

tomorrow involves stuff that makes it so i have to do yoga tonight and tomorrow in order to do the workout properly
Title: Re: Road to no more moobs
Post by: John Stamos on May 17, 2011, 03:58:39 pm
Front squat- 225x3x5
                    - I still suck on these, oly grip I cant keep my elbows up so it turns into me just holding the bar in my hands and not rest on my shoulders
                   
                    - The other crossed arm grip my biceps kept cramping up.  Ik i have a few knots in my back so Ill get a massage soon
In between the front squats i did back squats.

Deadlift worked up to 405- No shoes, no belt, no wrist wraps, went up decent

hack squat- some cool down sets

lower back-
       45 degree hyper- 3x10+45lbs

abs

ill be doing my next workout tomorrow at home

which will be

 sumo uprights but ill use a 45lbs plate or chains
 and some other stuff i forgot
                   
Title: Re: Road to no more moobs
Post by: John Stamos on May 18, 2011, 04:04:48 pm
I'll be doing the workout today, my back is amazingly tensed up so ill be buying a foam roller tonight from amazon and when i get shit situated with the job ill get a massage

Also i have a new way of doing front squats so maybe ill get a video of how I will do them, if it goes well then its a good way to do front squats if you arent flexible enough and you wont deal with any wrist or finger pain
Title: Re: Road to no more moobs
Post by: John Stamos on May 21, 2011, 09:11:42 am
Yesterday was a muscle specialization day or whatever so i just did a few exercises for each muscle group

bench- worked up to 315x3x3
Power bench- 2 grips with 2 plates on each side- 3x20
fly machine

Trapz

Shrugs on a power bench- worked up to 630x3 (no straps or belt)

Shoulders- DB front raise-50x3x10
                  DB side raise- 50x3x10

Tri's- Seated dip machine- 4 platesx2x40

Bis- Straight bar curl- 135x3x5
       Curl machine- idk what we worked up to

then 10 minutes of foam rolling and i did another 10 minutes this morning
Title: Re: Road to no more moobs
Post by: John Stamos on May 22, 2011, 09:48:39 am
heading to Virginia tonight to take the test tomorrow at 8:00am :headbang:


my goals are

6 minute mile
70-80 push ups
50m dash- idk around 6 seconds or something, idk what a good time for the 50m is
sit ups- idk and idc


Title: Re: Road to no more moobs
Post by: John Stamos on May 29, 2011, 02:35:47 pm
i havent been to the gym much, just a few times a week, still getting used to front squats

anyway this week i start my new job and i have to go somewhat past my gym to get there so this will make things better for me.

in shoes and pants i was 221 at my physical but last night was a bachelor party and im surprised i didnt drink, well we played dizzy bat where you drink a quarter of a beer then you use a bat to spin 10 times then we had to throw a Frisbee at a kan jam thing, anyway we did it 3 times and thats all i had.

anyway, i might do 2 lower body days and 1 elliot hulse day, for upperbody i will probably do 1 power movement like bench and then just shit on the crossover.

my reps on front squats suck since its harder to breath but for 1 rep max i think i can do pretty good, idk I will see soon, maybe on tuesday or wednesday since wednesday is when i start work.

as for my test i smoked i but they didnt look at my app n didint realize i was from NY and wanted me to go back home n send them a email explaining why i got fired from a previous job, which i described to him but people down south generally are fucking retarded and couldnt comprehend it.

anyway soon with this job since I will be making a lot more, Ill be buying a set of farmers walk handles, log press, and a big sand bag probably, and possibly eventually the home gym set from Elitefts so if i have to move during winter time, i wont have to waste time by going to a gym
Title: Re: Road to no more moobs
Post by: John Stamos on May 29, 2011, 06:02:21 pm
what ive been doing lately also is a mini dunk session with some farmers walks

anyway tried to do a mini session just now and my ankle just feels fucked so idk, a clear sign to say fuck basketball and just focus on jumping, since the number of times ive fucked my ankle up while dunking is 0 and playing ball is like a million
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on May 31, 2011, 01:02:19 pm
Both of my laptop batteries took a shit on me so I am stuck on the other computer until i can buy a couple new ones or just buy a battery and a desktop, it'd be easier.  Anyway though, I have this bad pain in my foot that arises when i land on my foot after a jump.  Its fucked around the middle of my foot and my heel, so I am guessing a problem is with my old shoes since idt its my ankle since i haven't rolled it since December.

So today i did farmers walks, i put a gallon of water in the water jugs along with the 80lbs of concrete and went for about 1600-1800 feet total.  On the way down i dropped it 3 times and on the way back i dropped it 4 times, which isn't to bad i guess.

I will workout again probably tomorrow in the gym since thursday i have a 14 hour shift, unless i decide to  go early in the morning on thursday, and possibly friday.

Next week though I will get on a better routine, like monday, thursday, friday for sure, since those are my days off and sat. sun. tues wednesday i work but i can workout on the way home from work if i dont have to stay late

also I will be able to afford my nutritionist and some equipment for home so ill be pumped
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on May 31, 2011, 07:03:13 pm
The foot problem is because of my shoes, I put my gel insert things in my bball shoes and it worked a lot better.

Highest i dunked today was roughly 9'9-10 off 2 feet and it was a lucky lob

and the highest my rim goes is 10'3 and i usually get around 2"s above that

but as soon as i get paid from my new job ill get some kobe 4s? idk the new one
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 01, 2011, 08:27:38 am
soon ill be working with shelby starnes finally since my new job pays a shit ton more and ill be getting some strongman stuff and ill be able to workout a lot more, but my 2 foot vert has either stayed the same or increased due to front squats and a decrease in my back squat so ill stick to front squats
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 06, 2011, 03:26:18 pm
May 20th was the last time i worked out and today i finally made it to the gym.

I weighed in at 218 with shoes, soaked shirt and pants, and i had to take a shit so without all that id say 215.

i mainly focused on lower body so deadlift went up to 405x1 easy as hell
                                                      Fsquats- 225x2x5
                                                  hack squat- 8 platesx3
                                                  vert. leg press- 660? i thinkx3( easy )

then just some quick benching, shoulder shit and arms.

before the workout i stopped at the local park and did some jumps to see how much i lost.  And i gained probably 2 inches from the last time i jumped since i went from snapping 10ft to hanging on it (i have footage) but i cant set the footage up until i get my laptop battery.

anyway i was pleased i actually gained on some lifts after 16 days of not working out

anyway Ill be back on a normal schedule now
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 13, 2011, 01:21:52 pm
today i did the first day of LHMR because i like it and its mainly about being explosive as nuts

Notes- Cleans are getting easier, started out doing 205 barely for 3....today

185x2x3(felt hardish)
185x1x8...idk i just decided to go diesel and it felt 100x easier, coulda done 225 probably pretty decent

standing military press- 135x3x10

chin ups- 3x10

DB overhead press- 3x rep out with 40s, doing alternate presses really fast

BB Fsquats- 135x3x10, 1x3 of squat thrusters for the last set

and i didnt do the deadlifts or the renegade rows, ill do them when i do an actual deadlift day

over the course of 3 weeks or so ive seen marked improvement in my jumping, and i have a video up of it and i weighed in at 216 with a sweaty shirt n no shoes

goal is obviously to get to 200lbs with shoes on
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 14, 2011, 01:15:54 pm
At work and ate a lot of pizza so feeling like shit, ill probably take tomorrow off or j do some upperbody shit and thursday will jump again, and friday ill order the crazy lights from adidas..other then that tomorrow is chest, bis/tris

Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 15, 2011, 10:45:28 am
Major dumpage today, gotta take another one on my break, today is just 2 pb sammiches and that's it with the workout later which will focus on speed and endurance for upperbody.... Also looking for good books on nutrition and training of anyone has suggestions
 

today...

incline bench- 315x2x1
power bench- worked up to 310x2
cables flyes- 60lbsx3x a lot
seated tricep dip- 4 platesx3xa lot
tri pushdowns- 3xa lot

so alls i wanted to do obv was hit the chest and triceps a bit, not to much though


tomorrow is hopefully a jumping day, i did some earlier when i got home from work and the gym and idk i havent looked at the footage yet but it might be somewhat decent
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 17, 2011, 08:20:53 pm
warm up- pull ups/cable rows
cable rows- 165x10
pull ups- 10

3 of each....

cleans- 135x3
            185x3
            205x1(easy)

deadlift- 315x3x10

High hack squats- worked up to 4 plates + 35sx3

db swings-55lbsx3x10

then i had to go shopping for shit

tomorrow ill prolly just do cardio and some high rep specialization on some shoulders n idk some other stuff


had a vid today of jumping, not bad, weighing it about 4lbs heavier than my best vid so far

http://www.metacafe.com/watch/6584102/june_17th/

Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 18, 2011, 10:14:46 am
7am tired as balls... Nothing to eat or drink...soo I just did some curls with the cable crossover and 60lb dbs...upright rows, shrugs on power bench with 450lbs...side n front delt raises and 15 minute walk at 3.8 mph... At work walking some more and I weighed in with shoes at 219....so this tells me I gotta up my cardio..no marathons but ill work with interval type shit... Vert is at an estimated 36-38"s w/o waffles...
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 20, 2011, 08:48:47 am
today is another LHMR workout, once i get shit done for work ill head over to the gym, possibly have another jumping session..in WAFFLES
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 22, 2011, 09:34:11 pm
today was chest n tris

felt like shit, took a nap(shouldntve done) before the workout so i felt like nuts

incline bench- 295x3x2(normally do 315)
power bench(2 grips)- 3x10
cable flyes- 60lbsx3x20
other variation- 3x20
hammer press- worked up to 4 plates on each side then drop set down

then finished with seated tri dips and pushdowns

friday will be back and some legs trying to exclude hammys
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 23, 2011, 07:11:15 pm
tomorrow is work then back, bis, shoulders, prolly throw some leg curls or just do RDL instead, or deadlift going just below the knees

anyway possibly look like this

Deadlift(whatever variation i choose)
chin ups(x3 reps in between every set)
super set high reps with hammer lat pulldown and rows
finish with low cable rows

shoulders- Db work, front/side raises, then do a thing i saw matus valent do for his finisher and go on the fly machine and set it so i can do my rear delts

bis- curls, curls, and you guessed it...more curls


Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 24, 2011, 06:29:06 pm
Today did some shit

 deadlift- worked up to 425x1...100% raw, no belt, no knee sleeves or wrist straps
       -It was easy but since i use my forearms at work a lot they are usually burnin by the end of the day so my grip was kinda bad

t-bar row- 2 plates+35- 3x10
High hack squats- 6 plates- 3x5(quick)
hammer lat pulldown/hammer row- 3x10
low cable rows-3x10

shoulders- db side/front raises- 4x10-30lbs
matus valents finishers- 4xburn out

bis- curls

and did some rear delt stuff
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 24, 2011, 06:36:34 pm
this is the finisher that matus does and it fucking burns like a bitch, never felt that pump before

http://www.youtube.com/watch?v=Vc7yMs1_R-c
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 29, 2011, 02:31:13 pm
yesterday i did various oly shit and deadlift and shrugs

cleans-(not improving idk why) 205xidk not many
sumo high pulls- 135x3x10(very easy)
hang snatch- 135x3x5(very easy so this at least was an improvement)

by now my forearms were fried and the bar was slippery as hell so had to use straps on 405 even though i cant get into a good position with straps and my form sucked, still got it easy though

shrugs- worked up to 630? 1x5 on the power bench, i ran out of room to put more on

5 min run to cooldown and that was pretty easy too

on the weekends ill be walking a total of 16 miles for work in boots and its all up and down hill so hopefully cardio can keep up with that

today im thinking about going tonight just to get some circuits in and some cardio.


Also


I just ordered Axcel from AtLarge nutrition, i heard good things and im hoping this one doesnt make me puke after each workout like dexaprine.  And I am starting my search for dented tuna fish cans
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 29, 2011, 09:40:17 pm
Before i left to workout i read an article that wendler put up on fb about broz gym or whatever.  And something stuck out to me and said "there is no such thing as over training, you're just under-trained."

now ik not 100% true but you have to do A LOT to overtrain and if you switch it up a lot then you shouldnt worry to much.

I wanted to just do 3-4 days a week to get proper rest and everything but fuck that.  I did oly lifts yesterday and today they felt even better.

todays workout

btn jerk- 135x3
               205x3
               225x1
               250x1
       - These felt really good, ill go heavier when the gym goes 24/7 if im awake and ready at midnight

various speed deadlifts- sumo, conventional, elevated, and my new favorite- 1 handed

all except the 1 handed was done with 250 and the 1 handed was done with 135 - I think the bar is fucked, the left side feels heavier on everything and it showed with how uneven it was today but i dealt with it

speed cleans- 135x3x3- felt like i was cleaning air

DB snatch- 80lbsx3x5 ( felt fast and easy )

shoulder press and the finisher

10 min run


tomorrow will be legs

friday is back



Deadlifts for now will be done 1 handed, my goal is 315 with my right and left arm


Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 30, 2011, 09:02:03 pm
Legs-

getting back into back squats so didnt want to over-do it unlike last time i injured both of my quads doing 315x15 and 365x10-15

135x5
225x5
315x4x3
335x1
355x1( this felt like 70-80% of my 1rm ) so not to bad...and done 100% raw

hack squat- 4 plates- 3x3 (speed)
good mornings- 135x3x10
db swings- 55x3x10
45 degree hyper- 75lbs db- 3x5, then 2x5 really slow body weight
            -  I feel like i can do more than that but the handles on the hyper are way to close together so it makes it awkward

leg curls- 3x10 heavyish then 2x10 1 legged


overall i liked the workout, because i have no spotter and going raw, I will just go up by 10lbs or so each week


Also I am going to put the pins high so when i do btn jerks i dont have to really worry about lowering it all the way down slow

forgot to weigh in but im not to concerned



10 mins of foam rolling and I was yelling, my legs and hips are rough right now

Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on June 30, 2011, 10:16:09 pm
ALso did a dunk session today in my shoes that i wear at work, 13 dollar Velcro starter shoes, no support and poorly made


but on some of the jumps like on 8'7 i looked into the rim, on 9'6 i got maybe halfway between wrist and elbow to the rim and idt im down any weight, so the oly lifting as definitely been helping

the process to work with shelby is taking longer than i thought, tomorrow depending on how much i have, ill start building up my stock of tuna fish and canned chicken and use my mileage check to buy my protein since it'll cost about 130 plus shipping. and every week ill slowly keep building up my protein sources.

but monthly ill prolly spend about 40 dollars on tuna, 40 dollars on chicken, however much on my carb sources and other shit that he has me buy.  And ill be doing roughly 2 protein shakes a day so thatll cut cost as well, or maybe 3 a day not to sure yet.

40 dollars will get me 70 cans so i can go a lil bit lower i suppose if i eat 2 cans a day so prolly 35 dollars a month on tuna fish plus ill have the chicken but im not sure how much that is.
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 01, 2011, 05:42:00 pm
today was back, idk nothing major happened just a back workout

Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 05, 2011, 09:29:22 am
Didnt do anything all weekend and monday because i was working 1030am-1030pm everyday, plus the gym was closed on monday anyway.  But work gave me new combat boots which are heavier than shit it feels like and on my rounds i have to walk about 1.3 miles each time and i do that 6 times a day, plus its all up and down hill, so to get my exercise in i decided to jog it and sometimes sprint on monday when nobody was around.  I cant do that when people are there because someone will think shit is going down at the mine.


Anyway, recent updates I ordered Axcel from AtLarge nutrition, 25lbs Recession protein from trueprotein.com, and i bought 70 cans of tuna fish which was a pain in the ass to buy in the store because cashiers are retarded.  next week I will be starting with shelby starnes finally doing a month to month deal.

anyway todays workout, ive seen good shit with doing oly lifts everyday for the most part, i dont do the same ones like today ill prolly do light hang cleans and hang snatches to get the blood flowing and do a chest and tri day, tomorrow could be a straight up oly day


I also had a velcro dunk day in my 13 dollar work walmart shoes, and i was getting a few inches lower but a lot higher than i had expected. 

Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 05, 2011, 02:43:27 pm
just did a lil dunk session, went to the park and did some jumps in 3 different kind of shoes to compare, and for the highest i got off 2ft the order was

1. waffle racers- 20 dollars
2. Fly wade jordans- 153 dollars
3. Nikes that idk the actual name- 125 dollars


But for 1 foot, fly wades reigned supreme.  I am just about back to dunking to10ft again but the ball kept back rimming or floppin out but def getting high enough to do so, ill get some pictures

working out soon and gonna switch normal bench with reverse grip


ill just make a video later, its easier to tel that way then with pictures


actually keep changing my mind, todays workout idk i feel like going beast mode and fucking shit up, possibly starting off with a deadlift session with some oly shit and some diesel lower back full of gruntin and weight slammin
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 05, 2011, 08:09:27 pm
considering how much i hate my sister and how pissed i am at my brother, that plus hemoval and Maximize V2 fueled my workout and went fucking diesel

100% raw-

btn jerk- PR 260lbs
deadlift- 1 handed- 185lbs
Reg. Deadlift- 430lbs (i have WAY MORE THAN THIS in the tank but my grip is bein puss right now)
hang cleans/normal cleans- i switched it up but it was with 135 and it felt like i was just doing the bar
sumo power upright rows- 135x3x10

pull upsx 3x10


this afternoon i had a dunk session where i was missing my dunks on 10ft and i just went beast mode out there, still fired up and joined the 10ft club again after 3 years hahaha
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 05, 2011, 08:33:23 pm
heres my video

first part was taken at 12:30 roughly today

second part was taken at like 7:30 tonight, alll hopped up on Iforce shit and in a pissy mood

but still got 10ft, YEAH BUDDY...its still processing so it'll be up soon

http://www.metacafe.com/w/6711762
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 06, 2011, 09:28:06 pm
Today i weighed in and pretty water logged at 216lbs

chest and tri day idk nothing major to report just basic pressing, flyes and extensions
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 11, 2011, 10:06:37 pm
so last update was last week, ended up doing legs and back, worked up to 365 on squats going very low, felt easy, i have a lot more so ill go another 10lbs this week

anyway

todays workout was chest and tris, nothing major, cousins wedding last night so felt like shit this morning but i was in a hotel about 3 miles from my gym so i didnt feel like driving home and driving back later.

workout sucked but oh well i did something at least

tomorrow is idk whatevs i feels like it to be
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 12, 2011, 09:50:03 pm
today was more of an olympic day

BTN jerks- 135x3
                 225x2
                 255x1
                 265x1

snatches- 135x3
                 155x1
                 165x1(yeah this was my max haha i feel like a pussy)

cleans- 135x3
            185x3(felt really easy)
            205x1(felt really easy)
            225- failed, got it high enough but couldnt catch it, idk why, i think it was a mental deal.  I think i am going to try and learn the right way to do a clean so i dont have to get that shit as high


sumo high pulls- 155x3x10

jumps- 135lbsx3x3
super set with bw jumps




on the way home did some jumps at a court, the 9'8 rim i was hanging on the rim easy and the 10ft rim i was gettin that really easy as well so maybe ill be good tomorrow
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 14, 2011, 12:13:25 pm
back-

Deadlift- 225x5
              315x3
              405x1
              435x1(new 100%raw PR)  Felt decent but slow out of the bottom

elevated DLs- 315x3x8

cleans-135x2x2...just really quick to get the juices flowing

t-bar row- worked up to 4 plates(on a t bar row machine thing, different and harder than sticking a bar in the corner)x6

then just some pulldowns, pull ups, and abs and seated cable rows
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 15, 2011, 07:48:41 pm
Leg day

100% raw

squat- 135x5
           225x5
           315x3
           365x1
           385x1(felt like 85% of 1rm)


hack squat- 8 platesx3x5

leg press- 720lbsx3x5

db swings- worked up to 85lb dbx1x10 each arm

shrugs- 6 platesx5x10

leg curls- 175x3x10
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 18, 2011, 07:20:16 pm
Oly day


BTN Jerk- 135x5
               225x2
               265x1
               275x1(new raw PR)
               285x0(bombed it)

        - 275 felt amazingly easy though but i think i put so much ass into it that it wore me out


snatch- 135x5
             155x2

Cleans- 135x5
             155x5
              185x3
             205x1(tired as fuck by the time i did this)

power rows- 135x2x10


1 mile run
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 20, 2011, 11:21:36 am
yesterday was a chest n tri day

Pre-exhaustion

DB flat press- 85x10
                      95x10
                    110x10

Hammer press- 2 plates( on each side ) x10
                         3 platesx10
                         4 platesx5
                         3 platesx8
                         2 platesx10
                         1 platex30


incline bench- DC style- 12 breaths in between each set
                 225x11(had to drop weight cuz i wanted to get more reps than this)
                 185x15
                 185x8
                 185x3

cable flyes

tricep pushdowns- 85x15
                             100x8
                             110x4

skull crushers using a special looking cool bar


overall it was a good workout
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 21, 2011, 07:09:17 pm
Hit about 100 degrees today so energy levels werent there...did a dunk session which was decent i hope, havent checked the footage yet

anyway back day

deadlift- 135x10
              335x5
              365x5
                    x4
                    x2
                    x1(sumo)

bent over rows/ pull ups- 135x3x10
                                         3x5

lat pulldown- 210x3x8
low cable row- 135x3x10(nice n slow and squeezed the muscles)

biceps- curls
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 22, 2011, 06:42:37 pm
Today was legs but my back was sore from the back workout and dunking today.

The rim i went to was like idk 9'8-10 or so and went good, 2 foot was definitely up and 1 foot felt explosive as hell


the workout was a quicky cuz i had to talk to a guy about a gym manager job in a rich area


hack squat- 3 plates each sidex3x5

leg press- 4 plates each sidex5
                 5 platesx5
                 6 platesx5
                 7 platesx3
                 8 platesx1
               8 plates + whatever- turned out to be 800lbsx3

leg extension- 210x3x10
leg curl- 70 each legx3x10
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 25, 2011, 02:14:49 pm
Today is going to be an olympic day....idk if it will be a heavy or light day and I will also do shoulders

- did these as a circuitx3

BTN Jerk- turned into push press- 135x10
Snatch-x3
1 armed Deadlift-x5
clean-x10
power pulls


shoulders- shoulder press on the hammer lat/chest press machine- (on each side)
- 1 platex10
  2 platesx10
  2 plates+25x5
  3 platesx2

DB OHP-50x3x10
DB front/side raises-25x3x10
finishers-20lbsx3x5( ab, chest and nose count as 1 rep)
rear delt work-105x3x10 1 arm
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 26, 2011, 07:28:41 pm
pin pulls + band idk how much tension but it wasn't a whole lot

45x5
135x5
225x5
315x5
365x3
405x2
455x1(Raw no straps or anything)  Felt easy but grip started to fail


leg press- worked up to 720x5 easy ones

 pull ups 2x8 slow ones

back raise with 45lbs platex3x10

sled pulls
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 29, 2011, 08:13:34 pm
today was shitty, waited for m ybuddy to get there and he didnt show so i did 25 mins of bike work which tired my legs a bit.took a shit which made me sweat a bit.

squats- 135x2x5
             225x5
             315x1
             385x1(felt shitty, was pissed)

walk out- 500x20 seconds

good mornings 135x10 to get a good stretch

leg extension- idk 250x3x10....felt sick after this so skipped hammy curls

overall shitty day, woke up at 4 and went to back to sleep so i felt like a terd after that

work this weekend, possibly getting a new job so ill prolly be working out in the mornings if i do the night shift or something

Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on July 29, 2011, 09:07:34 pm
I might try this for awhile but no smith machine work, ill do free weights

and ill cut the sets n reps down on squats to go heavy

    (Number of reps range from 7-12 for all exercises)

Monday: Chest/Biceps

    Flat Barbell Bench Press 8 sets
    Hammer Strength Flat Press 4 sets
    Pec Deck 5 sets
    Dips 4 sets
    Cable Crossovers 5 sets
    Smith Machine Incline Barbell Press 5 sets
    Seated Dumbbell Preacher Curls 5 sets
    Scott Bench Machine Curls 5 sets
    Standing EZ Barbell Curls 4sets
    Seated Dumbbell Hammer Curls 4 sets

Tuesday: Legs

    Smith Machine Squats 7 sets
    Leg Extension 8 sets
    Leg Curls 5 sets
    Leg Press 4 sets
    Standing Machine Calf raises 5 sets
    Seated Calf Raises 5 sets

Wednesday: Back/Triceps

    Pull-ups 4 sets
    T-bar Bent Over Rows 4 sets
    Cable Pulldowns Wide Grip 5 sets
    Seated Cable Rows 4 sets
    Cable Pulldowns Close Grip 3 sets
    Bent Over Lateral Dumbbell Raises 3 sets
    Seated Machine Rows 4 sets
    Hyper extensions3 sets
    Shrugs 3 sets
    Narrow (close) Grip Bench Press 5 sets
    Triceps Cable Pulldowns Super setting with Dips 5 sets
    One Arm Reverse Cable Pulldowns 5 sets
    Triceps (rope) Cable Pull Downs 3 sets

Thursday: Chest/Biceps

    Flat Barbell Bench Press 8 sets
    Hammer Strength Flat Press 4 sets
    Pec Deck 5 sets
    Dips 4 sets
    Cable Crossovers 5 sets
    Smith Machine Incline Barbell Press 5 sets
    Seated Dumbbell Preacher Curls 5 sets
    Scott Bench Machine Curls 5 sets
    Standing EZ Barbell Curls 4sets
    Seated Dumbbell Hammer Curls 4 sets

Friday: Shoulders/Calves/Abs

    Incline Machine Shoulder Press 5 sets
    Lateral Shoulder Press on Machine 5 sets
    Standing Dumbbell Front Raises 5 sets
    Bent Over Dumbbell Lateral Raises 3 sets
    Standing EZ Barbell Front Raises 5 sets
    Standing Dumbbell Lateral Raises Super setting with Shrugs 5 sets
    Leg Extensions 5 sets
    Standing Calf Raises 5 sets
    Seated Calf Raises 5 sets
    Flat Bench Crunches with weight 3 sets
    Flat Bench Leg Raises 3 sets
    Crunches Machine 3 sets
    Kneeling Twist Machine 4 sets (2 sets each side)
    Roman Chair Leg Raises 3 sets
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on August 01, 2011, 01:25:57 pm
Monday: Chest/Biceps

    Flat reverse Barbell Bench Press 4 setsx155x10-12
                                                 SM- 4 setsx185x7-12
   
    Hammer Strength Flat Press  180x4x7-10
   
    Pec Deck 150x5x10
   
    Dips 5x7

    Cable Crossovers- 3 normalx12
                                  2 otherx12

    Smith Machine Incline Barbell Press 185x5x7-10


    Seated Dumbbell Preacher Curls- 35x5x10

    Scott Bench Machine Curls 80x5x10

    Standing EZ Barbell Curls 80x4x10

    Seated Dumbbell Hammer Curls 40x4x10


overall i was fucking tired and im sore as shit, going back later to do abs n shit....good workout
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on August 02, 2011, 08:15:51 pm
back and tris-


    Pull-ups 4x8
   
T-bar Bent Over Rows 90x4x15.......1x30
   
Cable Pulldowns Wide Grip 5x12-15
   
Seated Cable Rows 4x10- did these a certain way and it fucking lats

Bent Over Lateral Dumbbell Raises 25x3x10

    Shrugs- 270x3x20

    Narrow (close) Grip Bench Press 135x5x20

    Triceps Cable Pulldowns Super setting with Dips 5 sets
   
 One Arm Reverse Cable Pulldowns 5 sets
   
Triceps (rope) Cable Pull Downs 3 sets
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on August 03, 2011, 10:15:57 pm
SM Shoulder Press 135x5x12-20
   
Hammer Shoulder Press 90x5x15

   
Standing EZ Barbell Front Raises 40x5x20(every 5 switched grips)
   
Seated side raises- 5x20

SM upright row- 135x5x10

rear delts on reverse pec deck- 120x3x10


honestly felt like a lot more than i actually did
Title: Re: Lean Hybrid Muscle Reloaded
Post by: John Stamos on August 04, 2011, 02:59:20 pm
    I am going to go with lower weight this time and hit sets of 20 reps or close to it

Flat Barbell Bench Press 135x5x20
    
Hammer Strength Flat Press 140x4x20

Pec Deck 5x20- oops lol forgot
    
Cable Crossovers 40x5x20- nice and slow, 4th and 5th set i put a bench in there and did flyes with the cables like you would with a DB
  
decline Barbell Press 135x3x20

-   My chest was shot already and my front dealts from doing them yesterday were on fire.  All reps were done pretty slow and controlled so the weight was plenty even though its not a lot of weight
    
Seated Dumbbell curls 5x10
           - 1 set =s 1 normal curl, 1 hammer curl, and 1 tit curl (obv with both hands)

Machine Curls 70x5x12
    
regular machine curls(other 1 was plate loaded) - 40lbs 1 arm 3x12x12( each arm 12 reps normal grip and 12 reps hammer grip)    



for squats and deadlifts and eventually when im at a lower bw, im going to start doing bw reps. and once I hit a goal of lets say 30 reps for my bw then ill move it up 10-20lbs and get at it again


very nice burn and pump, i am up in weight, i weighed in with shoes and pants n everything on at 225-226, but i also drank 5-20oz bottles so there is 6 pounds right there and whatever i sweated out was still on my shirts so its not like it really went anywhere.  and i took a shit before the workout so it all evens out, if i didnt drink so much water i woulda been about 220 which woulda been -3 lbs
Title: Re: Lean Machine
Post by: John Stamos on August 05, 2011, 09:02:25 pm
Leg press- i dont remember the weights but i started off doing 10 reps, down to 8 n down by 2 every set n finally reached 1 which felt like it was 85% and ended up with 1 rep at 900lbs, so its possible i can hit 1000 but didnt go that high so cant know for sure

  Hack squat- 2 plates on each side- 3x10

  deadlift- bw roughly 225x1x20( felt like shit before the workout but this was a fast 20 reps)

   leg extension- idk the weightx3x15
 
   hammy curls- 3x10


good enouugh, have to walk 12 miles this weekend so good enough for me, next week my workouts should be better since im off all week because im transferring to a new site  at work which pays more..whaaaaat
Title: Re: Lean Machine
Post by: John Stamos on August 08, 2011, 11:46:01 pm
Flat Barbell Bench Press 135x8x20
                - 135 never felt so heavy after set 6
   
Hammer Strength Flat Press 1(45) on each sidex5x20
   
Pec Deck 120x5x20
   
Cable Crossovers 40x5x20
   
Power bench- 90x5x20(1-45 on each side)
   
plate loaded machine curl- 45+25(first setx20
                                           45x4x20
   
 seated curls- 20x5x20
   
Seated Dumbbell Hammer Curls 20x5x20(10 normal and 10 tit to tit)

40lbs premade bar thing- 40x5x20

standing band curls 5x20



TOTAL REPS: idk 1060 or something

honestly im crampping up and gotta take my potassium and foam roll like a nigg
Title: Re: Lean Machine
Post by: John Stamos on August 09, 2011, 07:05:23 pm
 Back/Triceps

    Pull-ups 4x8
    T-bar Bent Over Rows 90x4x2o
    Cable Pulldowns Wide Grip 135x5x15
    Seated Cable Rows 140x5x15
    hammer lat- 90x4x15
    Seated Machine Rows 140x4x15
    jm press- 135x10
                    185x10
                    205x10
                    225x8
Narrow (close) Grip Bench Press 225x8
                                                    275x8
                                                    315x3
    Triceps Cable Pulldowns
    seated tricep dip machine
Title: Re: Lean Machine
Post by: John Stamos on August 12, 2011, 07:17:59 pm
I have been doing the routine just dont feel like typing the same shit out over n over, once something different happens ill post it

anyway leg day

(working on full squats)

squats- 135x10
             225x5
             275x5
Reverse band squats
             275x3(speed)
             315x3(speed)
             365x3(speed)
             385x3(speed)
                 - By 365 i couldnt tell the band was helping it out even though ik it was, but it didnt feel like it
             405x1 speed and really deep
                 - No belt or knee wraps

Rack pulls(2 inches below knees)
            225+ double wrapped red bands = 325 bottom........445 top of the lift
            4 or 5x3

C-raises

Leg extension- worked up to full stackx10
hammy curls- 110(light hammys were on fire)4x10

Title: Re: Lean Machine
Post by: John Stamos on August 12, 2011, 09:02:17 pm
Also i get my diet plan from shelby starnes by the end of the weekend, had to send in pics n tell him my goals n what not so pretty excited for it to start
Title: Re: Lean Machine
Post by: John Stamos on August 15, 2011, 09:17:09 am
cardio over the weekend, overall walked about 9 or 10 miles, the rest of my walks for work i did in the truck cuz the weather sucked ball sack.

I started my diet on saturday and its a carb cycling 1 from shelby, 1 high on most strenuous workout, low days on off days, and medium on everyother.

I am thinking about taking out the second chest day and doing a oly day like i used to.  But if i have to ill take the oly day out and make it a low day.

also cardio is in the morning(if i can, my legs are to tired from friday and the weekend still)

High carb days- no cardio
medium carb days- after workout(or morning) 30 minutes on big stairmaster thing
low carb days(morning)- 15 minute interval sprints..jog for 45 seconds, sprint 15 and keep at it until i hit 15

I am thinking also about lowering the volume a bit and just do 4x10 on bench instead of 8x20 but keep volume high on all the rest of the crap.


While taking roxylean by BPI and the diet, i stay pretty full for how little it seems like i eat(even though i take in over 200grams of protein and between 30-over 200grams of carbs a day)

Title: Re: Lean Machine
Post by: John Stamos on August 19, 2011, 07:22:19 pm
deadlift- 135x5
              225x5
              315x5
              405x1
              440x1(new raw pr)
              460x1(new raw pr)

Hack squat- 1 plate(each side- 2x8(all the way to the bottom- slow tempo)
                   2 plates- 2x5(same)
                   2 plates+ 25s- 1x5(all the way down)

good mornings- 135x3x10

hammy curls- 110x3x10(with 10 partials at the end of each set)


walk for 5 minutes to get my legs loosey goosey
Title: Re: Lean Machine
Post by: John Stamos on August 29, 2011, 08:35:35 pm
workout was a quick chest workout, tomorrow will be an oly with some back, gotta make it quick since i have my pistol course.

Update today on my court i had some jumps where my head was at rim level(9ft lol) and a lil higher maybe but my 2 foot sucked dick

Later when i went to play at the gym, im guessing my 2ft 1 step is high 30s and my 1ft i was making the rim muh bitch...kinda haha  I had one stuff where the ball off the oop went rim level  so i hit it against the rim and my a lil bit of my forearm was on the ball....soo possibly 40 or a lil less.  Idk my weight but i didnt eat shit today.

Also I am going to start doing an eggs, protein and kashi cereal diet sincei m getting sick of chicken, and im going to order waxy maize for my carb source since the carbs sources i can have i hate.
Title: Re: Lean Machine
Post by: John Stamos on September 12, 2011, 09:43:37 pm
 Back on track with the diet, and now I am on an EC stack, may as well come out and say it.   I am being safe with it by taking in a lot of water and keeping my potassium intake up(not to high)

First impressions if people are wondering-

Day 1- 12.5mg(half a pill) of ephedra- warming feeling on my face and overall whole body but maybe face. no unnatural heart beat
Day 2- 12.5mgx3 4 hours a part- warm all day
Day 3- (today) 12.5mgx3- last dosage had 100mg of caffeine since my supplements just came in- My heart rate was actually better during my workout than taking a pre-workout supplement- warm all day- insane pump and hardness in my chest and triceps


todays workout-

Bench- 135x2x10
            225x3x10

Incline DB press- 3x10x75lbs

Cable flyes- 40,50,60,70lbsx10
reverse cable flyes- 40lbsx3x10

Fly machine- 125lbsx3x10x3 second squeeze when my hands were touching


didnt get time to do bis but ill just do them tomorrow
Title: Re: Lean Machine
Post by: John Stamos on September 13, 2011, 07:02:18 pm
I feel like im getting used to the dosage so ill be doing 2 full tomorrow and 1 half(if im wired as shit)

idk what my weight was before when i had a fat week, prolly 230 or over and today in my jordans i was 225, so shitty start but whatevs, at least without shoes im back down to roughly where i used to be
Title: Re: Lean Machine
Post by: John Stamos on September 14, 2011, 10:42:33 pm
did shoulders but anyway

weight-227
Dunked once at my house on 10ft
went to the gym, got 5 down, drop step hung on the rim, and drop stepped and hung on with 2 hands, back rimmed a oop drop step. so overall whatever im doing its working
Title: Re: Lean Machine
Post by: vag on September 15, 2011, 03:51:17 am
I somehow never saw this journal till today.
What kind of beast are you , jumping ~40@230lbs???  :o

Also what are your current stats such as height/reach/bodyfat/SVJ/DLRVJ/SLRVJ/Squat 1RM?
Tried to find them on the go but couldn't...
Title: Re: Lean Machine
Post by: John Stamos on September 15, 2011, 05:11:28 pm
I somehow never saw this journal till today.
What kind of beast are you , jumping ~40@230lbs???  :o

Also what are your current stats such as height/reach/bodyfat/SVJ/DLRVJ/SLRVJ/Squat 1RM?
Tried to find them on the go but couldn't...

yeah I am kinda surprised as well haha, when i did the dunks and then i weighed myself i expected myself to be 10lbs lighter than i was.

for my physical for my job i was 5'9 w/o shoes
reach idk around 7'8'' or so
body fat idk 15% or so around there, i havent tested but its a good guess
SVJ- sucks maybe a lil over 30"
DLRVJ is lower than my drop step
Single leg i can get maybe a few inches past my wrist on the rim
and I dont really squat much anymore, focus more on deadlift but im still over 400lbs i bet
deadlift- last time i did it i did 460 pretty decent with straps and without straps 440? i cant remember it says it a few pages back or so.


But i have been doing a 5x5 with really deep(hit rock bottom) on the hack squat or ill work up to 900-1000 on the leg press for a single(true single not a ronnie coleman rep)


Also last time i knew i think i did a BTN jerk with 280lbs but that was awhile ago and maybe i can get 300 now, ill try it out next week
Title: Re: Lean Machine
Post by: John Stamos on September 15, 2011, 07:59:16 pm
Today was a complete rest day, my legs are tired and my hammy is sore


Tomorrow is a leg day, prolly do reverse band deadlifts.  My deadlift is going up and my squat feels like its staying the same or getting shittier but my vert is increasing so fuck it ill keep with it until i stop progressing then switch it up
Title: Re: Lean Machine
Post by: John Stamos on September 23, 2011, 12:59:51 pm
last deadlift day i was feeling sore so i didnt go heavy but i wanted to see how many times i could do my bodyweight

135x10(warm up)
225x30

the gym was so cold that it was hard to breath so i didnt do another set

how it felt- I was a bit tight towards the end but i felt like i could have gone maybe 20 more or so if my grip allowed me to

hacksquat- 3x3x230- all the way down until the sled part hit the bottom and feet were almost touching


this week same ol shit, benching, back work nothing to exciting


today am(well 11:00 since i wake up late now)

walking while pulling a 45lbs plate for bout 5 minutes
sprints with it- maybe 30 yards x 8 then the rope snapped

then i did a dunking session, felt like shit in the beginning but had a second wind toward the end, got maybe a lil bit of my bicep over the rim on 9ft  so that would mean maybe 22"s over, so 10'10 touch about idk 10'8-10'10''


today is another deadlift day idk prolly go heavy, take a long hot bath and foam rolling session.
Title: Re: Lean Machine
Post by: John Stamos on September 23, 2011, 06:02:08 pm
BTN Jerk- 135x5
                225x3
                250x1
                275x1- felt easy, only became a press the last inch- could have probably gotten 290lbs

clean- 135x5
           225x1 said fuck it i feel like a fucking pussy

deadlift- 225x5
              315x5
              405x3 raw
              405x1 with a 15 second pause at the top


Rock Bottom hack squat- 180x3
                                        270x3x3

        -Felt decent maybe could have thrown quarters on


DB FSquat- 70x8
                   90x8
                 160x3(wasnt that bad i mean it was a lot of weight but my wrist hurt like shit so i stopped early)


45 degree raises, some calf work, some hammy curls


good day considering when i was buying my water and hamburgers, while waiting in line my legs were shaking
Title: Re: Lean Machine
Post by: John Stamos on September 28, 2011, 09:23:25 pm
Monday i did chest and bis

fly machine- 10 sets warm up, worked from 80lbs-230 something lbs
incline bench(smith machine no spotter around)- 225x3x10
flat db press- 80x10
                      90x10
                     100x8
 long rest      125x8

hammer press-2 plates on each side 3x10 with a 3 second squeeze and slow negative


cable crossover light shit


biceps

curls n more curls

didnt workout yesterday or today, worked at the factory and im fucking dead
Title: Re: Lean Machine
Post by: John Stamos on September 29, 2011, 11:40:44 pm
today- back shoulder tris


giant set-(all roughly 3x10)

chin ups
tbar row(3 plates)
1 clean then into 10 push presses


then i just did some single exercises on their own

low cable row- worked up to 225x10

DB shoulder press(DC style)- 50lbs

lat pulldown- 150x3x10

hammer pulldown- 4 platesx3x10


Giant set-3x10

side delt raise(DB)
BB front raise
bent over delt raises
BB reverse grip raise


finished it off with jm press and pushdowns
Title: Re: Lean Machine
Post by: John Stamos on October 03, 2011, 03:06:41 pm
Last friday-

Elevated  RDL- 225x5x10
Hack squat(rock bottom)- 2 plates each sidex3
                                         3 plates each sidex3
                                         3 plates+10s each sidex1
                                         3 plates+20s each sidex1
                                         3 plates+35 each side  x1
                                         4 plates each side x 1

DB front squat- 80x10
                         90x10
                       100x3x10

then some other shit idk i forgot


today- 25 pull ups
          DL- 135x50
          push upx50
          cable crunches 80lbsx50
          DB clean and press- 35x50
          pull upsx25


earlier today did some sprints i saw in defrancos video

bball later,


prolly do this supposed 300 workout ending test they did 2x a week, 1 leg day and sprints on the off days
Title: Re: Lean Machine
Post by: John Stamos on October 03, 2011, 04:02:01 pm
also yesterday at work i turned the heat up and did push ups

set 1- 80
set 2-5- +20
6-? +30


idk i made it to 400 and had 1 last set to do and my last set i was so shot i did 1 and said fuck it sooo did 401 pushups
Title: Re: Lean Machine
Post by: thewon888 on October 03, 2011, 05:00:14 pm
nice man you did 80 push ups in 1 set!?? Props!!! :highfive:
Title: Re: Lean Machine
Post by: John Stamos on October 10, 2011, 09:27:51 pm
yeah i was tired as shit, now im doing random ass kind of training, full upperbody days but splitting em up between barbell, db, machine movements.. idk if itll work well but whatevs, trying something new.

out of the 3 upperbody days chest will be done all 3 days but on the day i focus on shoulders ill just do machine flyes for chest or something.

so what i mean is like what i did today

5 min walk, 5 min jog at 6mph for warm up

Pull ups(done every day)- 3x10
BB Bench- 135x10
                 225x1x15
                         1x10
                         1x8

        - felt good, didnt have a spotter so i didnt want to push it

cable flyes- idk nothing exciting to write down

seated alternating curls- 30x3x20
cable curls- 50lbsx3x15

bw dips- 3x10
1 arm pushdowns- 40x3x10
side delt raise- 35x3x15
PB shrugs- 180x3x15
tbar row- 3 platesx3x10
push ups

       - those were done on a tbar row machine, the difference is if u stick a bar in a corner n do them, you can get serious weight on it, this machine thing makes it harder to do so

so yeah a few exercises for back, chest, shoulders, tris, bis

abs- cable crunch-80x3x20

stretching at the end with a 15 minute walk, woulda gone longer but had to take a shit
             



so tomorrow ill do machines so i can seperate the 2 stabilizing days

ill do bb shoulder press as my only bb movement(cept curls)
hammer shoulder press
pull ups,
low cable row
hammer press
power bench
bb curls
machine curls
dip machine
bw dips
push ups

etc etc, seems like a lot but idk i can handle it, the bw movements help with recovering between weighted sets.

i also do agility work in the morning with 10 and 40 yard sprints with a 10lbs weight vest and 2 1lbs weighted bags in my hands(the weights you put in the vest)


and so the next day will be db shit, take a day off and go balls out on legs


considering i did a set of 20, coulda done maybe 5 more of deadlifts for 315 last friday which ive never been able to get 20 without stopping before, ill try for a max, and it was raw, no belt or wrist wraps or knee wraps or anything

Title: Re: Lean Machine
Post by: John Stamos on October 12, 2011, 10:22:40 pm
workout- 630pm

5 min walk

pull ups-3x10
strict overhead press- 135x2x10
                                    185x5
Hammer lat pulldown turned into 1 armed overhead press- 1 platex10
                                                                                              2 platesx10
                                                                                              3 platesx10
Hammer chest press- 1 plate on each sidex10
                                   2..............................x10
                                   3..............................x10
                                   4..............................x10
                                   5..............................x5- (450lbs)

Hammer lat pulldown/hammer row-2 platesx3x15

BB curl- 65x10
             85x10
           105x10
           125x10
           135x10
             85x10(slow tempo)
             65x10(slow tempo)

hammer machine curl- idk nothing exciting
hammer curl with weird bar


                     
Title: Re: Lean Machine
Post by: John Stamos on December 16, 2011, 01:28:44 pm
I have been mainly focusing on pulls

If i get the job at Golds I will be implementing some crossfit to get in shape and also strong man training since they have tires and shit there.

I have been doing some cambered bar zercher squats instead of normal squats working up to about 350lbs
I am not sure what my raw deadlift is right now since i stopped doing them and only pull once- twice a month

todays workout will be zercher squats and idk what else i feel like doing, some DB front squats and other shit
Title: Re: Lean Machine
Post by: LBSS on December 16, 2011, 02:55:02 pm
crossfit sucks. it sucks, it sucks, it sucks, it sucks. completely and truly, forever. fuck crossfit in the ear, nose and throat.

i hate it.
Title: Re: Lean Machine
Post by: John Stamos on December 16, 2011, 10:57:59 pm
I'm not a fan either i wont do like a legit crossfit program but ill implement some similar circuit type shit that they do just to change it up for a bit when i need a break from the powerlifting.

but today was as follows

Cambered Bar Zercher squat- 145x10
                                                235x10
                                                325x1(when it gets over 300 i just use singles or ill bust a nut)
                                                365x1(new PR)  I also went low as shit on this, a lot lower than i was planning on

Rack pulls- 5x2- 225 bar weight plus double wrapped mini's

First set sucked but after that i felt good and they went up nice and fast

Calf raises

Leg curl- 130x3x10

45 degree hyper- 2x10 with monster mini
Title: Re: Lean Machine
Post by: John Stamos on December 19, 2011, 11:58:22 pm
9:30pm workout

Warm up- Easy Mile- 9.5 minutes

Bench- Barx10
           135x10
           205x8x8(30 second rest intervals)

If I was allowed longer rest periods i probably could have done this with 225 but Vince Gironda sp? says 30 seconds

SM Board Press

2 board

225x5
315x2
335x2
355x2
375x1

4 board
405x1
425x1
445x1
        -that one felt hard because of the position I was in

Hammer pressx4 plates super set with incline db press 60lbs
3x15

Cable Flyes 40lbsx3x20
1 arm cable tricep extensions super set with rope pushdowns

10 minutes on the bike, I had to take a dump and they locked the bathrooms so had to go home
Title: Re: Lean Machine
Post by: John Stamos on December 20, 2011, 11:51:21 pm
9:30pm Back Workout

Energy levels going into workout- 4/10

I was at the point of yawning before i left the house and when i got there.


Treadmill- 9 min mile warm up

Deadlifts- Wasnt planning on going heavy but im an idiot and decided too even though i did some pulls and zerchers on friday plus i was tired as shit

225x10
315x2
405x1
425x1

Considering how i felt, this was good

Starting to wake up now

SM Pendlay rows- 135x5
                             185x5
                             205x5
                             225x5
                             245x5
                             225x5
                             135x10

Pull ups- 2x10

Lat pulldown and low cable rows super set

Bicep shit, different kind of curls


Assisted machine pull ups    -90lbs
2x15


8 min mile to end it



I really need to get back into running so for this week ill just do a mile in the beginning and in the end, next week will be 1.5 miles every day x2 then keep working up.

Probably when i start working at golds I will be buying a treadmill so i can do it at home if I dont get to it at the gym since its pretty busy almost all day


Will update this with how many calories i burned during the workout when i upload my bodybugg
Title: Re: Lean Machine
Post by: John Stamos on December 21, 2011, 12:01:16 am
total for the workout was 888 calories

Which idk sucks

I might go back to do a cycle of high rep shit again and include more full body exercises like instead of just doing DB front squats, just throw in a press

according to the bodybugg ill burn on average 2016 just laying around the house a day.

my goal is to hit 4000 calories a day

So in the mornings I am going to start doing the circuit in the lean hybrid muscle reloaded or idk I'll figure something out maybe do a lil p90x workout
Title: Re: Lean Machine
Post by: John Stamos on December 22, 2011, 12:23:57 am
I don't really feel like typing my workout out so I filmed it tonight.

What i didnt film- mile run
                            machine shoulder press- worked up to 195x10
                            machine side delt raise- idk it sucks though I wont use it again
                            Ab coaster- 50lbs for 100 reps


I will put the video in as soon as i make it
Title: Re: Lean Machine
Post by: John Stamos on December 22, 2011, 01:20:53 am
definitely need to cut back on the xmas cookies ugh wtf, started adding in some cardio so hopefully I'll be back down to my goal weight by summertime which is 180-190lbs

Weighed in about 235, so If i can only get to a 500lbs deadlift and be 180lbs that will  be good enough for me

But the video is about 5 min and boring, I bend my arms a bit with shrugs to get an extra inch or two and i cant go slow n shit on them they respond better to just going diesel, I did this without a belt or wrist straps, i can usually get 7 per side for 5-8 without straps if i dont do a back day beforehand.

http://www.metacafe.com/w/7895782

the power upright rows or whatever prolly look like shit but whatevs had to throw some kind of explosive lift in
Title: Re: Lean Machine
Post by: John Stamos on December 29, 2011, 06:06:03 pm
Mixed in back and shoulders

Warm up-thusters except btn

Pendley SM rows- 135x10
                             185x10
                             225x5
                             250x5
                             275x3
pull ups(stop n go)- bwx10
                                bw+25lbs- 263lbsx3x5

did some cable front n side raises to warm the shoulders up

SM OH Press- 135x10
                      185x10
                      225x3
                      250x3
                      265x1
                      285x1(new pR)
                      300x0(barely failed) always going down n touching chest

rear delt cable flyes- worked up to 40lbsx10

front raises- straight bar- 80lbsx2x10(worked up to 80lbs)
front raises- bar with rotatng grip so hammer grip- 75lbsx3x10

super set-  DB OH Press- 30x3x30
    seated side delt raise- 30x3x10
    Shoulder finishers

assisted pull ups- 3xidk
machine shoulder press

ab work
Title: Re: Lean Machine
Post by: John Stamos on December 31, 2011, 08:14:08 pm
Leg day with 2 PRs

Zercher squat- 145x5
                        235x5
                        325x1
                        395x1(new PR)
                        415x1(new PR)

Box Front squat- 135x10
                           225x5
                           315x1
                           325x1

some light hack squats and raises with some machine extensions n curls

T Bar RDL used 3 plates+35lbs

45 degree hyper holding onto 80lbs fixed bar

After the front squats I used 315 to do some speed work for a quick set then drop to 225

I met my goal i set for myself that before 2012 id zercher squat over 400lbs and i set a new front squat also which wasnt planned
Title: Re: Lean Machine
Post by: John Stamos on January 04, 2012, 01:32:09 am
Haven't been to focused lately on the workouts since i lost my cousin on new years so I had to do my chest workout today


Flat bench- worked up to 320lbsx1, felt like 80%
SM........... - tried to hit 8 reps on every weight as i increased  but obv i wasnt going to hit 8 reps but the last ones i remembered was

315x8(tired as balls)
365x1

did a pyramid set of hammer presses working from 1 plate to 4 plates n back down

cable flyes

worked up to 4 plates on each side for seated dips then some cable work for tris

Machine flyes- 120lbsx15+20 partialsx3

that was the jist of it
Title: Re: Lean Machine
Post by: John Stamos on January 05, 2012, 05:32:38 pm
shoulder routine

side delts- worked up to 50lbs dbsx10
front delt raise- 80lbs straight bar
OHSM Press- worked up to 250x2x3
blah blah blah other shoulder shit

trapz- worked up to 770x5 for shrugs
Title: Re: Lean Machine
Post by: John Stamos on January 08, 2012, 01:23:31 pm
Legs- Friday

box F-Squats- 45x10
                     135x10
                     225x5
                     300x3x5

-These didnt feel to bad but my biceps kept cramping up on me

speed deadlifts- 4x2 sumo and conventional with 225lbs
superset with 3 sets of pull ups

T-Bar row RDLs- worked up to 4 plates +35lbs

some walking lunges

some jump squats with 135lbs

Leg press- did pyramid sets

1 plate on each side to 4 plates on each side and back down

i did this 5 times without stopping with 10-15 reps each

Lower back machine

leg curls

weighed in at 237 with shoes on
Title: Re: Lean Machine
Post by: John Stamos on January 21, 2012, 12:49:50 pm
ive been sick and started a new job so gettin back in the gym today n doing a fullbody balls out workout, so looking up what i used to do, hopefully i logged it on here
Title: Re: Lean Machine
Post by: John Stamos on January 23, 2012, 07:38:44 pm
Chest, shoulders, tris

Sore from saturday so I didnt go to hard

Flat DB Press- 85x15
                       95x10
                     110x10

Was going to go for 160s but I'd need a spotter for that and I didnt have one

Hammer Press- 2 plates each side- 3x12 Really slow reps

Machine Flyes at the end

BB Shoulder press- 135x10
                               155x10
                               185x4(no leg drive) +4 leg drive(minimal though)

Cable side and front raises working up to 40lbs

Tricep shit

SM JM Press working up to 225x8
Switced to Close grip bench

225x10
290x8
315x5


then some machine shoulder press and abs
Title: Re: Lean Machine
Post by: John Stamos on January 28, 2012, 10:13:51 am
Today I will do a full body dealio just because i have been working and my sleep pattern hasnt adjusted yet so during the week i feel like shit

mon-chest tris shoulders
tues- back bis trapz


today everything

warm up- Hang Cleansx40
                pull upsx?

I will switch back and forth between an upperbody and lower body exercise


lately I have adjusted my dumbbell rows so instead of pulling to my chest im a little more upright pulling to my hip to get the squeeze in.  So on that ive been working up to 110x10

Also I have been watching a lot of greg plitts videos so I'll do some stuff he does to switch it up
Title: Re: Lean Machine
Post by: John Stamos on January 28, 2012, 03:11:41 pm
Didnt do what i wanted, i realized i hate cleans


bench- 205x4x15(goal is to get 225x4x15 in 5 weeks)
SM 1arm bench press- worked up to 135x3x8
cable fly shit
TBar Row Shoulder press- 45lbsx3x12
                      -2 handed- +25....not a lot of weight but on that it felt pretty decent
Cable, machine, db curls
seated tri dips
cable tris
touching DB tri press
cable shit for abs and obliques
SMRDL worked up to 405 but i realized since i did heavy deadlifts on tuesday I was fucked for today


Ill do Legs on monday

also did pull ups, idk a ton of shit
Title: Re: Lean Machine
Post by: John Stamos on January 29, 2012, 11:56:16 am
Got a few jobs bouncing so I will be focusing on conditioning, explosiveness n raw ass mofo power

today idk i drank last night so i wanna do something, maybe just machine stuff with it being focused on cardio
Title: Re: Lean Machine
Post by: John Stamos on February 09, 2012, 06:18:49 pm
10 min cardio- bike
Giant Set x 3x15(roughly)
Bench- 215
DB press- 70lbs
Weird press machine- 20lbs each side

10 min cardio- Elliptical
Giant Set x3x15
Lat pulldown- 185lbs
Vbar standing lat pulldowns- 80lbs
1 arm low cable rows- 100lbs

10 min cardio- Treadmill walk- incline of 10 at 3.5mph
Giant Set 3x15-12
BBOH Press- 135lbs
Side delt raise- 30lbs
Tbar row Shoulder press- 45lbs

10 min cardio- Elliptical
Super Set- 3x20
Cable flyes- 40lbs
Different flyes- 40lbs

Cable shoulder front raise- 20lbs
Cable side raise- 20lbs

Cardio- 10 mins elliptical

Arms
abs
db rows

Cardio- 10 mins stair master- hit 50 something floors

I'm tired
Title: Re: Lean Machine
Post by: John Stamos on February 13, 2012, 07:34:00 pm
10 min bike

GIANT SET

Bench- 225-1x15, 1x11, 1x6.5
DB Press- 85x1x15, 1x10, 1x8
Fly machine thing
Cable flyes

10 min elliptical

GIANT SET

Lat pulldown- 155x15, 200x10, 255x10
vbar lat pulldown thing- 80x3x15
Low cable row- 185x3x15

10 min elliptical

Super Set- 1 arm machine curls
                  tri extensions

Curls- 21s(except i did 30s)
other extensions

10 min elliptical

cool downs on machines

20 min elliptical


wednesday- legs, lower back, trapz
Title: Re: Lean Machine
Post by: John Stamos on February 15, 2012, 06:35:36 pm
A few factors, I was puking all night and couldnt get a lot of food in today, sucks but whatcha gonna do

Bike- 25 minutes
       - Legs were more tired after this than I figured they'd be, I think i did a lil over 7 miles...so leads to a shitty squat

Squat- waited 15 mins so my legs lost their pump and just felt heavy cuz of the guy doing curls in the curl rack
135x20
225x15
300x5
315 5 singles
     - I gotta start squatting more and on a consistent day

Rack pulls- 135x10
                  225x10
                  315x5
                  385x1
                  405x1

RDL right below knees to mid shin level- 135x10
                                                                225x5
                                                                315x2x5

Elliptical- 25 mins

Hack Squat- 1 plate each side going all the way down and just going halfway up without stopping
             -4x15

Leg press-  740x3x8

calf raises

Elliptical 25 mins

Seated Leg curl- worked up to 150 somethingx2x10
Leg extensions- worked up to 290x1x10
lying leg curls- 150x3x10

Bike- 25mins

Ab stuff

treadmill- 15 incline 2.5mph- 25 mins


I believe i did an extra 25 mins somewhere idk, overall over 2 hours of cardio with that not to shabby
Title: Re: Lean Machine
Post by: John Stamos on February 20, 2012, 12:19:07 pm
Yesterday i did some back work

Warm up

Hang cleans- 135x10
                     185x8
                     135x10

DB Rows- 85x15
                110x15
                150x8

Low Lat row- 160x3x10

Giant set 3x?
Lat pulldown- 275lbs
vbar lat pulldown thing- 100lbs
Low cable row- 185lbs

Assisted Pullups- started at -90lbs and worked to -40lbs which feels like it doesnt even assist at all at that low.

1hr on stairmaster- hit 230 floors



Today i legs, Ill be doing cardio in between the leg exercises except ill jump into squats so im not worn out by the time i get to them.  I want to try to get back to where I was in Highschool, being able to finish a whole track practice and still go squat around 400 or play basketball for 2  hours and still hit PRs afterwards.
Title: Re: Lean Machine
Post by: John Stamos on February 21, 2012, 10:27:39 am
Leg press- worked up to 720lbs plus a blue band
Hack squat- 2 plates plus a blue band for 3 sets of 6-8
Calves

30 min on elliptical

seated leg curls- worked up to idk 180 or something

leg extension- 200lbsx3x10

laying leg curls- 130x3x10

lower back raise machine- 180x3x10

DB swings 60lbs superset with banded good mornings

10 min stretch session

5 min bike
Title: Re: Lean Machine
Post by: John Stamos on February 22, 2012, 09:52:16 am
Yesterday cardio 6:30pm

20 min on bike- weightloss setting which felt decently hard considering i did legs a few days ago
20 min on stairmaster- in 20 mins i did 80 floors which is a lot faster than i usually go so Ill be doing that setting for now on
20 min on elliptical- it kept fucking up n shutting off on me but whatevs


ab work on the cable crossover

today is rest but ill prolly go for a run or if my basketball isn't completely flat go play some basketball which is weird to say during February in New York


Tomorrow is chest tris shoulders, friday will be legs again
Title: Re: Lean Machine
Post by: John Stamos on April 04, 2012, 07:18:43 pm
Haven't updated in awhile

just been working and being lazy, my membership ran out a few days ago so im going to check out a new gym that i pass by when i go to work tomorrow.

workout today-

Husafell stone carry- just started and tested it out for a few walks to get the hang of it

1x10ft- i didnt want to drop it on my foot so i got nervous haha
1x15ft- building confidence
2x60ft- ight got the hang of it

the stone i made weighs god idk 330lbs or so, its only 5" thick but i extended the length by 4inches so it was a lot bigger than i thought it would be.

inbetween the walks i did a sled drag idk for 100 something feet getting low and sprinting. 

Ive also been doing barrel carries.

but when i left the gym

last leg day we worked up to 315x8x2 with a green band wrapped around something and 2 DBs so id say 200lbs of tension at the top, then speed rack pulls with 225 plus red bands quadruple wrapped.

My benching was pretty solid still, havent bothered to max out

shrugs on the seated tricep/power bench machine i worked up to 810lbsx6

deadlift idk i was only going 3 days a week so i just stuck with the rack pulls.


um if i join the gym tomorrow or if they give me a free 3 day pass like they sometimes do itll be a chest bis shoulders and  friday will be back tris n legs
Title: Re: Lean Machine
Post by: John Stamos on April 12, 2012, 06:25:40 pm
Zercher squat- Barx10
                        135x10
                        185x10
                        225x5
                        300x3
                        315x1
      (off pins)    365x1
                        405x1

GM- 225x3x10

Leg press- worked up to 900x6

Leg hammer press- 12 platesx5

machine work

seated shrugs- 10 platesx10
Title: Re: Lean Machine
Post by: John Stamos on April 12, 2012, 06:26:18 pm
Also weighed in at 250

Going to sign up for the BB.com transformation thing for 100 grand
Title: Re: Lean Machine
Post by: John Stamos on April 17, 2012, 02:18:21 pm
Yesterday- warmed lats up

deadlift- 225x5(fast)
              315x12(easy)
              405x1(fast)
              415x1(easy and somewhat fast but i can tell my lower back isnt what it used to be

other back shit that i dont think is really important

DB press- 100x15
                120x10
                60x30

a few other chest and arms.

I got laid off so i figured id hit as much as i can in the gym yesterday and i gotta get my old job back so ill go there tomorrow and do another workout

so tomorrow will be a speed day, friday or saturday will be a leg day

on a positive note i just filled out an assessment test for budweiser for the weekend warrior job, im assuming its 16 hours a week but its at 27 bucks an hour so ill be happy with it
Title: Re: Eric's Journal
Post by: John Stamos on April 19, 2012, 04:54:45 pm
Warm up- 5 minute walk, 3mph 1 incline
                Hang Clean- 3x5- 135lbs
               hang snatch- 3x5- 135lbs
                     BTN Jerk- 135x5
                                     185x5
                                     205x5(fast and easy)
               Shoulder Press- 135x15
                                         155x10
                                         175x10

DE Bench Press- 45x20
                         135x10
                         185x5x2
                         205x2
                         225x2
                         245x2(fast and easy)
         
Side delt raise- 30x20, 35x15, 40x10, 45x12
Front delt raise- 45x12, 40x12, 35x10, 30x10

cable work for shoulders and some machine work.

ended with 5 min on elliptical then home to do a lil dunk session
Title: Re: Eric's Journal
Post by: John Stamos on April 20, 2012, 08:29:06 pm
Was going to go to the gym today to do lower body but had to help my brother and uncle out.

Anyway today i just did a lil dunk session.

I got a job as a personal trainer as far as ik shes supposed to call me this coming week, so that plus my weekend job i should be ready to do that BB.com contest...especially since the area is full of rich ass people


but yeah legs tomorrow
Title: Re: Eric's Journal
Post by: Dreyth on April 20, 2012, 08:59:43 pm
whats ur username on bb.com?

i'm dreyth, but currently banned, so using onebobby5 as an alt
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2012, 09:40:20 pm
I'm not quite sure im hardly ever on it and I'm on a back up computer now until i get my laptop charger in the mail but ill let uk when i get it next week.

Todays workout-

this morning had to load a heavy ass furnace n other scrap shit into a truck.

At the gym it was a leg day

Box squats(no spotter so i didnt go 100% and my box was a bench so idk i guess its parallel)

135x10
225x10
315x5
335x1
355x1
370x1(felt easy)

Rack pulls below knees(going for speed)
135x5
225x5
315x2
405x1(fast)

leg press-
3 plates 4x30

hammer leg press- worked up to 5 plates 2x10(1 set for sumo and 1 set conventional)

DB Lunges(no room so did 2 steps and had to turn around)

35x5
50x5
70x5
90x5

then some hammys and back extensions also some light arm work

DB Curls- worked up to 70lbsx8(each arm)

lying face curls- 3x10

i might do a chest day monday to let my back rest until wednesday to do zercher squats, and sat or friday ill do front squats to switch it up....maybe off pins who knows

anyway signing up for that thing the 30th so not worried about my weight right now

Title: Re: Eric's Journal
Post by: John Stamos on April 23, 2012, 12:46:28 pm
Chest/Tri's


Bench- 45x20
          135x10
          185x2x5
          225x5
          275x1
          300x3
          315x1 (felt easy but my right arm was lagging)

DB press- 120x12
                 60x2x20

Hammer press- 2 plates each side- 8x12-15

Some flyes on the cable crossover

then some extensions

15 minutes on elliptical
15 minutes on the bike
15 minutes on the treadmill- 4.5 incline at 3.5 mph



now im gonna load up on water before i take my pics for that contest


weighed in at 258lbs


Today felt like shit overall, had to wake up early to head to syracuse, only had a bowl of kashi ball sweat cereal.
     
Title: Re: Eric's Journal
Post by: John Stamos on April 23, 2012, 01:55:55 pm
the fuckin contests registration date is up even though ik i read that it said the 30th, but oh well fuck it time to shed some weight even though i just chugged a gallon of water and a liter of water
Title: Re: Eric's Journal
Post by: John Stamos on April 24, 2012, 05:34:40 pm
Back/Bi day

5 min walk on treadmill

Zercher squats- worked up to 225 then went off the pins
                        - 315x1
                          385x1
                        - 425x1(felt easy but had a twinge in my hamstring so i stopped)

DB row- 100x10
             120x10
             155x10

Lat pulldown- 4 sets front 4 sets behind the neck

low row long bar- 200x10(4 sets working up to it)

did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.


then some biceps

cardio was 15 min 4 incline 3.5 speed on treadmill, last 5 minutes did a easy jog to make it over a mile

15 min on elliptical

10 min on stairmaster(just got way to bored)

then some oblique stretching and lower back stretches on 45 degree

over all good day


Weight- 254,  So down 4lbs and today i had 3 meals before i worked out and last time was only a bowl of cereal so maybe im down a wee bit more
             
Title: Re: Eric's Journal
Post by: Rix on April 25, 2012, 08:02:53 am
Back/Bi day

...

did some cable 1 arm rows(like db rows) mixed with 1 set of pull ups but there was a gay guy behind the cable crossover with 0 weight on the hammer lat pulldown doing like 50 reps waiting for me to do my sets then hed stop so it was pretty fucking awkward....btw he had a pink bunny sweatshirt on.  

Lmfao...well it was a bi day for you.
Title: Re: Eric's Journal
Post by: John Stamos on April 25, 2012, 03:00:43 pm
Yeah it wasn't fun haha

but yeah today had an interview there, I'll be working the desk and personal training but i gotta train the "head trainer" and the director to show em what I've got

anyway after that was shoulders and trapz


BB Shoulder press- 45x20
                             135x20x15x12x10

hammer shoulder press/ hammer lat pulldown shoulder press
     - 1 plate each side for both x25x3x15

some cable shit

DB side delt raise- 35x3x15
Front BB raise- 45x15, 65x2x15

then some db work for rear delt and cables

cable upright row

barbell shrugs 3x25 with 315lbs

then 45 min of cardio



WEIGHED IN AT 252.5

Title: Re: Eric's Journal
Post by: John Stamos on April 27, 2012, 06:41:14 pm
Had to work this morning at 5 then take a test for budweiser so my leg day wasn't a normal one, plus on my last zercher squat day i felt a little twinge in my hammy so i took it easy.

5 miles on the bike
1 mile run on treadmill
10 minutes on elliptical

Hammer leg press- 6 plates- switched between sumo and conventional
           - 4 sets each x 15-25 reps a piece

Leg press- 3 plates each side- 3 or 4 sets for 20+ reps

then some single leg work on the leg extension and curls- 20+ reps each with the only rest being hen i was doing the other leg

some ab work and obliques

meals- when  i got home i made up some noodles, broccoli, lil bit of alfredo sauce, and steak slices(thought i had chicken) and i got a 6 inch sub from subway eat fresh

Title: Re: Eric's Journal
Post by: John Stamos on April 29, 2012, 09:02:50 pm
Thinking about doing something else, I'll figure it out tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on May 02, 2012, 02:39:52 pm
Waiting to workout with my friend tomorrow hes gonna do a 3 day trial at my gym then join so ive just been focusing on cardio


Lately id do 45 mins of cardio on different machines, and some bw movements just to work the muscles a lil bit

today i worked up to 405 for a fast deadlift and some pullups n a lil bit of lat work.


I weighed in at 249 today so the most ive weighed lately is probably 260-262 and within the week(minus water wight) ive dropped to 249 so good progress so far
Title: Re: Eric's Journal
Post by: John Stamos on May 07, 2012, 03:03:38 pm
Today had my 3rd interview at budweiser and did cardio afterwards.

45 mins of jogging ranging from 5mph to 6.5mph, and I hit 4 miles at 45 minutes or so.  When i joined my gym a month or so ago i went from hardly doing half a mile to 4 miles so I'm pretty pumped about it.   I weighed in at 248lbs and I went from not even coming close to wearing my old pair of jeans to being able to wear them now.

Later I am doing chest and BIs at 5:30ish...sooo high rep shit, will probably look like this

Bench/DB bench super set- 205x3x failure/ 70lbsx3xfailure
         - I hit rep ranges 25, 15, 8 for the bench
Incline Hammer press- 1 plate for 3 sets of 20,
Machine fly and cable fly super set

Barbell/EZ bar curls(both wide and close)
db hammer/normal/tittie curls
face curls(or guillotine curls I think thats what greg plitt calls them)

some ab work and light cardio for 15 minutes


my week will look like this



mon-chest bi- rep
tues- back tri
wed- shoulders
thur- legs
frid - chest bi- heavy

Next week

mon- back tri
tues- shoulders

etc etc etc
Title: Re: Eric's Journal
Post by: John Stamos on May 08, 2012, 11:11:05 am
Today

30 min on the bike, kept my heart rate at 126-132

pull ups- 3x5-8
DB row 70x2x15
          120x1x15
 monster band rows  3x15
Stiff arm lat pulldown45x3x15
low cable rope row- 140x4x15
lat pulldown- 120x4x20

triceps
JM press- 155x3x10
tricep pushdowns- pyramid from 30-100-40

with shoes a heavy shirt, under armour and sweating like a mofo i weighed in at 251
Title: Re: Eric's Journal
Post by: John Stamos on May 09, 2012, 01:15:15 pm
This morning

10 min on elliptical
30 min on upright bike- kept HR at 125-135(woulda gone for 35 but my ass was numb)
10 min on treadmill at 3mph on a 1 incline

quite the training job just got in the way of everything considering I have my second to last interview on friday for budweiser and i guess if i get through that and pass then I am pretty much golden.

buddy bitched out so i just did some cable work in my basement, tomorrow is legs


still weighing in the same but idk from my pictures (3 sets of them) I look a lot smaller than before and you can tell from the side and back view...so i wont check the scale anymore and just go on how i look
Title: Re: Eric's Journal
Post by: John Stamos on May 11, 2012, 01:57:19 pm
Yesterday

lunges- worked up to 70lbsx3x6(small area)
leg extensions- i dont remember but i maxed it out with 2 legs then did single leg, same with leg  curls
leg press- worked up to 9 plates i think each side for 8 reps

woulda done squats but to many people there


40 min bike ride- 9 miles
10 min walk

Shoulders- started with push press worked up to 225 for idk how many reps
seated clean n press(dbs)- 40x3x10 with regular shoulder press at the end of each set
Seated side raise- 20x3x15
idk Ill call it the bus driver, take a plate and hold it straight out and rotate it like a steering wheel

shrugs- 315x3x20

10 min mile run to finish it off with some abs at the end




Today



Chest

Incline Db press- worked up to 70sx10
flat press- 120x1x10
incline hammer press- plate+25 3x10
some fly work

then some bi work

went to get my check and thats it


Had my second to last interview today for budweiser and I find out next week if i pass
Title: Re: Eric's Journal
Post by: John Stamos on May 13, 2012, 09:14:15 pm
I have a lot going on this week so im just going to do 3 days and the off days are cardio

so tomorrow will look something like this

bench- 135x10
            185x10
            225x10
            250x10(could be potential rest pause reps)
            285x10(yeah there will be rest pause reps)
            225- to failure
            185- to failure
           
Db press- 120- to failure(im guessing around 10 reps max if I'm not 100% gassed out)
                  90x15
                  70x10-15
                  50- to failure

db shoulder press/side raise/ bent over RD raise giant set

some cable work and some biceps

tuesday or wednesday will be back/trapz/tris

then the next day will be wheels
Title: Re: Eric's Journal
Post by: John Stamos on May 15, 2012, 09:32:10 am
workout partner didnt show so i had to modify yesterdays workout

20 mins on upright stationary bike, kept heart rate at 130, had to go from level 9 to 11 to maintain it so cardio is getting better
20 mins on stairmaster


bench- 225x4x10(last set had a rest pause at 7 reps, so rested for 20 seconds and completed the last 3)
               -sets were easy but no spotter so i stopped at the 7 just to be safe

Hammer press- 1 plate each sidex20
                         1 plate+25x15
                         1 plate+2-25sx10
                         1 plate+3-25sx3
          drop set-1 plate+ 2-25sx3
                         1 plate+25x8
                         1 platex15

cable flyes

shoulder press- 50sx3x15
side shoulder raise(seated)- 3x15


db curl variations

http://www.youtube.com/watch?v=KViAdk2TEFU

http://www.youtube.com/watch?v=eAfilDLPoGE


basically how rob does it, i feel it a bit more than just normal curls especially when i use the 50s or 60s, and i end it with the guillotine curls


todays back routine I will warm up with a modified fitness test for the Army Rangers

this is the end result of what i want

Ranger PFT          Recommended Scores
Push-ups in 2:00   80+
Sit-ups in 2:00           80+
Pull-ups                   12+
Two-mile run           Sub 13:00 min
5 Mile run                   35:00 min


what I will be testing for to build up to it

Ranger PFT           Minimum Scores
Push-ups             49 in 2:00min
Sit-ups                     59 in 2:00min
Pull-ups                   6
Two-mile run           15:12
5 Mile run                   40:00


I have no ambition to join the military just doing the fitness test for fun
Title: Re: Eric's Journal
Post by: John Stamos on May 15, 2012, 07:49:13 pm
Today:

1.5 mile run- 12.35
         - I kind of bitched out and could have pushed myself harder
pullups- 10 with 1 rest pause( I was just way to fucking tired to pull out a high number)
Push ups- 45 with 1 rest pause
sit ups- 25

did these 1 right after the other and thought I was going to puke



Rack pulls- worked up to 480lbsx1
             - went up fast and probably could have done well over 500 but not going to push it
hammer lat pulldown- 1 platex15
                                   2 platesx10
                                   1 plate+10sx2x15

low cable row- whole stackx3x15
dips on assisted machine- 10-15 reps going from 110-90-80-65
straight arm lat pulldown- 55x3x15
cable pushdowns- 55x3x15
lower back machine


A few hours before i went to the gym I decided to play a lil bball, dunked on 9'6 easy and back rimmed 10ft

if anything I might be getting around 34"s or so for vert at a fatass 250lbs and 2ft is about 32"s
Title: Re: Eric's Journal
Post by: John Stamos on May 16, 2012, 06:23:49 pm
did 2 dunk sessions today for a bit of cardio

tomorrow is work then legs
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2012, 09:29:22 pm
my leg workout yesterday

got about 4 hours of sleep, had to wake up at 6 and work from 7-330 then got to the gym.

had nothing to eat and felt like i had barely any energy to stand so it was pretty shitty

Front squats- 45x10
                    135x5
                    185x3
                    225x1
                    265x1(on a 16" bench or prolly even shorter then that so parallel or below)

                             - It felt decent but i didnt want to risk going higher n crapping out since i never do Front squats

hammer leg press- worked up to 8 plates and had the seat as close as i could get it, did 4 sets of 8-12 range nice and slow
leg press- 8 platesx3x15-20
1 legged leg curls- 65x3x10
extensions- whole stackx3x15

20 min on bike, 10 min on stairmaster and 10 min on elliptical

all n all it sucked and i felt like shit and passed out at about 8 which is about 4 hours earlier than normal

rest tomorrow and get back at it next week hopefully feeling better
Title: Re: Eric's Journal
Post by: John Stamos on May 23, 2012, 04:31:13 pm
monday- chest- nothing special
yesterday- back/bis

rack pulls- maybe 2-3 inches below knees
               -  worked up to 550lbsx1

then worked up to 155 for db rows

then nothing else special normal shit.


going to focus on push ups n shit because I am thinking about talking to the coast guard if they do the thing where they pay for me to go to college for 4 years( i only need 3) and then i serve for 4.  If i do that then i can go in as an officer and start out double what i would now.
Title: Re: Eric's Journal
Post by: John Stamos on May 24, 2012, 09:43:24 pm
today was shoulders...nothing special normal shit youd usually do

and a 1 mile run
Title: Re: Eric's Journal
Post by: John Stamos on May 27, 2012, 09:06:15 am
friday- legs

worked up to 5 speed box squat singles with 315

calf raises- 2 platesx2x20 a set for each foot position(straight, toes in and toes out)

leg press- worked up to 9 plates each sidex8
then went to 3 platesx3x5(speed work)

bulgarian split squats- only used the bar,  I have shitty balance so putting weight on the bar wouldve been a disaster

i did other shit but i cant remember.

yesterday- dunk session
                 500 count on jump rope
                 farmers walks-4x im not sure the weight they are tractor weights for about 100ft one way
                 1 mile run
                 500 count jump rope


Title: Re: Eric's Journal
Post by: Raptor on May 27, 2012, 09:37:36 am
It's easier to do bulgarian split squats when they are heavier, you will have better ballance.
Title: Re: Eric's Journal
Post by: John Stamos on May 28, 2012, 11:28:12 am
yeah ill just do them with dumbbells, but that area was to crowded.


today

bench- 45x10
            95x10
          135x10
          185x10
          225x10
          250x6(kept feeling a sharp pain in my shoulder so 6 was enough)
          225x10
          185x10
          135x3x15

machine flyes- 3x10 with a 2 second squeeze

bent over rows- 135x3x10
straight arm lat pulldown- 55x3x10

db clean and press- 35x3x15 with 10 reps of shoulder press

bb shrugs- 225x10
                  315x10
                  405x10
                  500x10
                  570x8
                  600x5

tricep extensions
face curls
abs

40 min bike ride- 10 miles

push ups
20
20
15
15
10
10



Title: Re: Eric's Journal
Post by: John Stamos on June 02, 2012, 01:20:26 pm
my legs yesterday wasnt anything special


Leg press- worked up to 9 plates each sidex 5 deep ones

high box front squats- worked up to 315x5
back squats(no box) 225x10
front squats              135x15

overall i think i did those 3 plus 4 other sets


BG split squats just used 40s for idk how many

lunges- just used 40, people kept getting in my way so i flipped out

then some other things



Today was just an odd day

started off warming up my shoulders

seated side shoulder raise, front raise and rear delts- used 30lbs db for sets of 15

push press- 135x10
btn jerk- 225x5
push press- 185x5
135x15

pin press- worked up to 300x5
then a set of normal bench 225x15

did some snatches at 155

bent over row but a lil higher than a normal one to target my lower lats, worked up to 275 i think

wtf else did i do

lying bicep curls
db curls
over head tricep extensions

then did 5 sets of cable crunches, 3 sets of oblique bends
cable twists, whatever you call them

oblique twists


slow jog- 10 min miles did 2 miles

15 minutes on the bike

then some stretching
Title: Re: Eric's Journal
Post by: John Stamos on June 02, 2012, 07:41:20 pm
did a dunk session

Sore glutes and quads from running

mostly 9ft, did 1 on 9'6 and had to use a flatish ball(still mens size) on 10ft since it got left out in the rain and its been somewhat cold these past few days

and the video will be up soon

http://www.metacafe.com/w/8596048

i had a physical yesterday and i was 255lbs with a hoodie and shoes on so prolly 250 here since i was sweating balls during my workout.  And i measured at just under 5'11 with shoes on
Title: Re: Eric's Journal
Post by: John Stamos on June 03, 2012, 04:51:42 pm
weight- 254

10 mins of cardio on the elliptical

did some machines and cable work for tris and back just stuff i didnt do during the week


20 mins of HIIT on a bike
     - when my heart rate was between 65-70% id kick it up to level 15(out of 20) for 30 seconds then do it again once my HRT went back down to 65%  I got maybe 8-10, takes awhile to get it back down since i was averaging about 160

walked for 10 mins

10 mins in a sauna at 130 degrees



made protein pancakes

5  egg whites
1/4 cup of oats
half a banana
lil bit of water
50 grams of protein(ON Nutrition)

bassically if you dont have a non stick pan then it turns into scrambled pancakes and it tasted not that great but an easy way to get everything in 1 meal and will fill you up
Title: Re: Eric's Journal
Post by: John Stamos on June 13, 2012, 07:45:44 pm
Ive had a lot of shoulder problems in the past which kept me away from incline benching but monday i believe i started with incline and hit a PR

the most i did before was 250 and because I workout with someone weaker  ill just throw 10s on to make it a 45 or whatever so its faster to switch to his weight and i miscalculated and thought it was 265 but i managed to get 275.

other then that just been doing some full body stuff still with strength increases and my weight going down.


After eating like shit for however long ive managed to get back down in the 240s again

i have a video of me warming up for the workout with a dunk session only on 8'6 haha but it was fun buuuut its not really worth posting
Title: Re: Eric's Journal
Post by: John Stamos on June 14, 2012, 09:13:27 pm
todays workout

incline db press- 80sx4x10(easy)
cable flyes
cable tricep extensions(idk if this type has a name but you use both cables and you form an x with the cables so the sides are in opposite hands and just do extensions)
dips
rope extensions

some biceps

mile run

cool down 2 mile on the bike


dunk session which I will upload shortly when i make the vid
Title: Re: Eric's Journal
Post by: John Stamos on June 14, 2012, 10:10:08 pm
bassically the heights are 8.5 warm ups, then 9'6 then the first slow mo is 10ft then it goes to, back to 9ft then a 2ft jump at 9'6, 1ft jump at 9'6. back to 8.5,  then to 8ft for fun

the ball was flat as shit so gave me a chance to get some height and work on some tricks i guess(weather went from 90 degrees when the ball was all the way pumped up to 60s in no time and it became flatish)

http://www.metacafe.com/w/8659077
Title: Re: Eric's Journal
Post by: John Stamos on June 22, 2012, 08:54:01 pm
tried a leg day but didnt turn out good

squat- 135x10
           225x5
           275x5
           315 - Got under the bar and my quads cramped up really bad so shook it up and went under again and it happened again and just said fuck it.  I only went to 2 and i was fighting the cramp and the weight and ended it there

leg press- 4 platesx3x15 slow on the way down then explosive on the way up

hamstring curls
140x3x10


someother lil shit



today was 2 mile run, bench just went cold and did 300x3, would have gotten more but my spotter messed my grove up on the second and grabbed the bar and pushed down on it cuz he thought i was doing 1

just a random ass day, prolly ate about 6,000 calories, had a MSHA training thing at a fancy hotel and there was a shit ton of food for lunch.
Title: Re: Eric's Journal
Post by: John Stamos on June 25, 2012, 08:40:05 pm
Today

Bench- worked up to 315x3, 330x1, 185x30
           The 330 felt fairly easy and 340 or 350 is reasonable at this point
Incline- not a whole lot went on just worked up to 225 then back down

Low back row- worked up to 180 i think for sets of 12 with a 1 second squeeze
Lat pulldown- worked up to 160 for sets of 15

Hammer shoulder press- 45s for 3x15

then some tricep work and obliques and abs

almost shit myself so no cardio

tomorrow will be something like idk

bb row
1arm db row
db press
hex press
db shoulder press/raises
various curls and abs
Title: Re: Eric's Journal
Post by: John Stamos on July 01, 2012, 08:36:02 am
I ended last wednesday with a little leg workout, cant remember what i did but from thurs-today ive been doing 1030-1030 shifts so havent been to the gym.

other then that im not sure how my training will go, ill see how good i feel tomorrow and if it seems like i stalled then ill switch it up
Title: Re: Eric's Journal
Post by: John Stamos on July 02, 2012, 09:56:43 pm
GS1. BB bench 185lbs/DB press 60lbs/ CG Bench 185lbs/ skull crushers 75lbs
              - 2 sets

GS2. Deadlift 255(bw)/ BB row 135/ Curls
              - 2 sets

GS3.  Kneeling shoulder press 45/ side delt raise 30lbs/ front plate raise
              - 2 sets

all of the rep ranges started high and ended low, i didnt count how many i did

ended it with kayak rows and abs

did 1hr 10min of cardio
Title: Re: Eric's Journal
Post by: John Stamos on July 05, 2012, 07:37:46 pm
today was just more supersets, nothing special really, legs tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on July 09, 2012, 04:53:57 pm
my last leg day sucked

over the weekend i bought a pedometer and found out i walked almost 15.5 miles a weekend, If i had walked my first round then it woulda been about 17 miles but there was a thunderstorm.

today I think i am going back to 1 bodypart a day.

Chest

Bench(probably smith machine)
Incline DB press
Hex press
Hammer press
flyes
push ups

cardio- slow 1.5 mile run, maybe set it at 6mph then each week increase it until Im in the 10 min mark for the mile n a half

the rep ranges Idk for the bench just work with 225, db press go heavy
the others work for reps



today i did a dunk session and idk I bought a new ball and its bouncy as fuck so it messed me up a bit but there is 1 oop drop step that i am curious to look at.
Title: Re: Eric's Journal
Post by: LBSS on July 09, 2012, 05:00:13 pm
why one bodypart a day?
Title: Re: Eric's Journal
Post by: John Stamos on July 09, 2012, 08:02:11 pm
just going to do it for the week to take a break from what i was doing before and maybe ill go back or figure something else out.  By now I was hoping nobody would be at the gym but it hasnt died down like every other gym ive been to and what i was doing before had me using a lot of different things and a lot of people like to do curls in the squat rack and that bullshit.

But i was thinking about going back to doing strength and focus on deadlifts and bench, bench press because a lot of states now have the bench as a test for state troopers and deadlift because my jumping was at its best when my deadlift was a lot higher



today

bench- 135x10(felt like nothing was in my hands)
            225x10(felt the same)
            275x8( felt easy)
            185x10

Hex DB Press- 65x3x15

Hammer press- worked up to 3 plates for 3 then went back down.  The other hammer press i used to use i could do 5 plates for 5 reps so not sure how this 1 is that much different.

2 different fly variations

machine press.
Title: Re: Eric's Journal
Post by: John Stamos on July 10, 2012, 10:12:38 pm
gotta start working on my grip

deadlift- worked up to 315 for 10, had prolly 15 more in me but my right handed grip sucks balls which is shitty because the most ive done is 28? reps, somewhere around there.

1 arm DB row- worked up to 155s for 2x10

some cable stuff and kayak rows

pull ups

tomorrow is a off cardio day

thursday is arms n shoulders

friday legs
Title: Re: Eric's Journal
Post by: John Stamos on July 11, 2012, 07:43:15 pm
friend bitched out so i did arms today

basically extensions and curls, nothing exciting or worth putting down


tomorrow a quick shoulder workout and friday is legs, and in a few weeks my legs will be on saturdays
Title: Re: Eric's Journal
Post by: John Stamos on July 13, 2012, 06:10:14 pm
did 1-2 sets of hang cleans and snatches with 135
3 sets working up to 225 of BTN jerks
squats just worked up to 300
step ups- worked up to 205lbs
lunges with 60lbs
DB swings with 70lbs

maybe some other stuff i cant remember
Title: Re: Eric's Journal
Post by: John Stamos on July 18, 2012, 10:29:53 am
monday was chest focused
worked up to a close grip floor press on a SM for 335(benches were taken up)
then the rest is pretty straight forward

yesterday was back focused

rack pulls with monster minis- worked up to 405
lat pulldowns- 200x10
bench with monster minis- worked up to 225( had a bit more in me)
then some tris n bis

today is shoulder focused
Title: Re: Eric's Journal
Post by: John Stamos on July 23, 2012, 07:36:43 pm
Today

Bench/db press super set with less then a minute in between for 4 sets
Bench- 135x20
DB- 70sx20-17-14-10


Rolling db extension/skull crushers super set 4 sets
the skull crushers was 75lbs and the db extensions were the 50s for high reps

assisted pull ups
low cable row- worked up to 180
lat pulldown- worked up to 200lbs

SM shoulder press- 135x4x20

some cable biceps and a 1 mile run
Title: Re: Eric's Journal
Post by: John Stamos on August 01, 2012, 05:25:52 pm
Today- Shoulders

Shoulder press on chest press/lat pulldown hammer machine-(single arm)
1 plate each sidex15
1 plate+25x15
2 platesx10
2 plates+10x10
2 plates+20x5
2 Plates+35x5
3 platesx5(new PR)

then drop set back down

Shrugs- 315x3x15
side dealt raise- 3x15
front dealt raise- 3x10(5 normal and 5 reverse)
bent over rear dealt raise- 1x20

machine work

mile run
Title: Re: Eric's Journal
Post by: John Stamos on August 07, 2012, 05:41:27 pm
today- weight 262lbs

water intake- 1.5+ gallons

started- 257lbs


I look leaner now at 262 than when i was in the 240s so thats good i guess, especially with all of this fucking water thats getting annoying to drink

today was back

Deadlift- worked up to 365x8(grip is still a factor)
                                    405x5(grip is a major factor)

                - I had a few more reps in me but i just gotta get my grip back

Pendley rows- 165 of a smith machine- 3x10
Lat pulldowns- worked up to 220x10
stiff arm lat pulldowns- 55x3x12
assisted pullups- 3x10


that was good enough, I didnt need to do 1 arm db rows or anything my back is torn up

did a 10 min walk watching the USA womens beach volleyballs asses bounce around

tomorrow is shoulders
Title: Re: Eric's Journal
Post by: John Stamos on August 08, 2012, 06:25:52 pm
Todays weight- 264lbs

SM shoulder press- did high reps up to 225x2(there isnt any cable on this one so there is no help on it) and worked back down getting 10-15 reps

kneeling 1 armed BB shoulder press- 25x15, 35x15, 45x15(also doing 2 armed at the end for 10 reps)

side shoulder raises- 30x20, 35x15, 45x10
front shoulder raises- 25x3x20(slow tempo)
bent over db rear delt then someother lil shit
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2012, 03:42:12 pm
Flat Bench press- warm up

315x6x2
335x1
345x1
365x1(easyish)

Incline Db press
50x20
70x20
90x15
120x5

hammer press- high reps ending with 8 reps with 3 plates and a 25 on each side

cable flyes- 25x3x15

I feel like I did more stuff considering how long i was there for but i guess not

Title: Re: Eric's Journal
Post by: John Stamos on August 16, 2012, 10:35:38 pm
tuesday my back workout wasnt much, focused on lats
wednesday shoulders

shoulder press- 135x2x30 warm up
side delt raise and front raise with 30lbs db for high reps

press on hammer machine

worked up to 3 platesx5 then did a drop set


today arms

CG bench- 225x10
                 275x5
                 300x1(felt like i was benching 135)

                   no spotter so it was good enough for me

skull crusher and btn extension- 75lbs(ez bar)

rope pushdowns

curls- worked up to 135x10
did db work


tomorrow is legs


also- weighed in at 270

my bf% looks the same
arms are bigger since they cant fit in my uniform sleeves anymore
back is a lot bigger and chest is more full
Title: Re: Eric's Journal
Post by: John Stamos on August 20, 2012, 10:05:52 pm
Weight- 265

Bench
135x10
225x10
275x5
315x6

incline db press
70x4x15

hammer press
2 plates each side
3x20(slow tempo)

flyes
25x2x15
30x1x15

some tricep work on cables
Title: Re: Eric's Journal
Post by: John Stamos on August 22, 2012, 10:35:38 pm
weight- 268

Shoulders/trapz

SM SHoulder press(this smith machine doesnt have a cable that makes the bar by itself feel weightless so as far as ik its the actual weight)

barx20
135x10
185x6x4(rest pause)
               - front delt acted up again so that was enough pressing so i didnt make it worse

Some weird movement rob riches does-
front raise-rear fly-lower to legs- side delt raise- fly- lower to front legs

just repeat that and i did 5-8 reps each set with 20lbs dbs and finished each set with side delt raises

rear delt raises

shrugs-worked up to 405x10(easy)
shrug machine- 8 plates each side i believex10

30 mins on stairmaster
Title: Re: Eric's Journal
Post by: John Stamos on August 23, 2012, 05:47:43 pm
weight- 269

deadlift

135x10
225x2
315x2
365x2
415x3

         - Would have done more reps but my stomach felt like shit before i did the lift and i felt my protein shake coming up

leg press swing thing

8 platesx3x10

leg extension
leg curl

10 min on the stairmaster
10 min walk on treadmill

abs
Title: Re: Eric's Journal
Post by: John Stamos on August 27, 2012, 09:11:12 pm
Bench- warmed up

315x2
325x2
345x1
355x1
365x1

Incline Db press

70x20
90x15
120x5

Hammer press-

Im not sure what i worked up to but i ended with 4 plates on each side for 5

then some flyes and a tricep extension


weight- 265
Title: Re: Eric's Journal
Post by: John Stamos on September 04, 2012, 09:44:43 pm
Chest, triceps

Bench- worked up to 315x1(very fast)
DB press(flat)- 120x3x15
fly variations

skull crushers/CG press- 75x3x10
rope pushdowns- 3x15
single arm extensions
Title: Re: Eric's Journal
Post by: John Stamos on December 06, 2012, 07:31:34 pm
bw-273

monday- Chest/tris

Bench- worked up to 315x3x5
Incline db press- 100sxidk a lot of reps
flat db flys- worked up to 60s or 70s i forgot for a set of 10

then machine work

triceps was pushdowns and btn extensions

tuesday- back/bis

bis- curls
back- 1 arm bb row- 75lbsx3x10
         db row- 100x3x30
         lat pulldowns
         some other stuff

wednesday- shoulders

kneeling 1 arm bb press- worked up to 70x3x10
45 degree side raises
machine work

lats- worked up to 500lbs for shrugs

today- legs

worked up to 315x10 for squats then did speed work with 365 on a box

I havent done squats in about half a year or so, well real squats, i hated my last gyms squat rack

RDL- I cant do normal deadlifts because ill get kicked out of my gym for it but worked up to 315x3x10

leg curls 


tomorrow is arms but ill prolly go over everything again
Title: Re: Eric's Journal
Post by: LBSS on December 06, 2012, 08:39:08 pm
where'd you go?
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2012, 07:23:26 pm
I've been working a lot since i moved up to being a BPO and i wrote down a few workouts i did on fb that ill post on here after this

Todays chest workout-

Bench
warm up- 225x3x10
                315x5x5
              -  I probably could have done 1 more set of 5 full ones without help if i had enough rest but my wrists were pretty fucked by this point

DB flys - 30x10
              40x10
              50x10
              70x10

some machine work and light shrugs

doesnt seem like much but doing 2 extra sets of 315 and im more worn out than doing 3 sets and doing dumbbell presses

i started to throw in a half hour cardio each morning while im still fasted a wee bit


     
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2012, 07:26:11 pm
this is what i was doing at my old gym back towards the end of september

Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allowes you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
 
                                      Bench press- 380x1
                                  Floor push upsx20
Smith machine pushups on 1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 380-315-225-135
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15
low db fly-20x15
 
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
 
End it with a close grip hammer press or machine press
 
This is a perfect workout where you should leave your ego at the door because 135 on my last bench set felt like 315
 
so to recap- when you do the sets do the exercises one right after the other, the only break you get is taking weights off or putting weights on
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2012, 07:27:06 pm
still late september

back and bis
 
same format
Giant set 1
BW deadlift( deadlift a weight that is equal to your bodyweight)x as many as you can
bent over BB rows
pull ups(palms facing away from you)
barbell pullups
 
giant set 2
 
BB curl(go for a heavy 10-15 reps)
bent over BB curl(kinda like your rowing but the weight should be thigh level and so you can curl the weight up to your chest)
BB BW curl
 
super set 3
Lat pulldown(pause at the bottom for a 1 count and go slow throughout the movement)
low cable row(same idea)
 
finish with some rope curls
 
At this time if you dont feel exhausted and sore then you didnt do the workout right
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2012, 07:28:20 pm
For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
 
 
the sets that fix the problem
 
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
 
Also not full range of motion, keep it on the bottom half to focus on the shoulders
 
giant set 1
 
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
 
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
 
Smith machine work
- upright rows- 100lbsx15
  Kneeling front shoulder pressx10
  kneeling rear shoulder pressx10
 
some rear delt work and they were pumped....super pumped
 
 
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
 
Starting weight- 250 then increased to 271- back to 260.5
                     - 10.5lbs
 
 
Whatever you do, 4 sets of each giant set sucks but dont bitch out and skip out on 1 or 2 of them...your body has a lot more potential than what people think.  Just dont be a pussy
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2012, 07:30:20 pm
end of september

I decided to lower the weight because im in a calorie deficit right now and wasn't feeling as strong
 
 
 
working set 1(4 sets to this giant set and no breaks inbetween each exercise)
 
                                      Bench press- 325x6
                                  Floor push upsx20
Smith machine pushups on 1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 325x6-275x4-225x10-135x20
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 40x15
                            50x10
                            60x6
                            70x3
Hex press- 45x15
DB fly-30x15
 
 
Giant set 3
( dont remember the weight but all high reps)
Tricep rope pushdowns
single arm extensions
cable kickbacks
overhead rope extensions
 


thats basically the format i used, i lost weight and kept my strength through it but it burned me out within like 3 weeks i think
Title: Re: Eric's Journal
Post by: John Stamos on December 11, 2012, 10:56:43 pm
Back day

warm up

rack pull- 315x10
               405x10

fat man pull ups- 2x10


1 arm BB row- 55lbsx3x10

single handle lat pulldowns super set with seated rows 3 sets

straight bar lat pulldowns 3 sets


i think i did more than this but i cant remember, this gym doesnt really have shit to do for your back and the lat pulldown sucks dick and you cant do straight arm lat pulldowns or anything on it.

tomorrow is shoulders, thurs legs and fri is arms, and on friday going to remember to do board presses to get my triceps back strong since on monday im going to try for 405 on the bench
Title: Re: Eric's Journal
Post by: Dreyth on December 12, 2012, 12:49:51 am
whats the purpose of doing 315x10 before 405x10? wouldnt that just wear you out before your top set? I would suggest warming up properly for a 405x10 and then dropping down to 315x10

i see only bodybuilders do this kinda stuff, whereas powerlifters and olympic lifters pyramid the way I suggested.
Title: Re: Eric's Journal
Post by: John Stamos on December 12, 2012, 07:46:21 pm
ill probably do

315x2(speed reps)
365x1
380x1

and then see if im good for 405, if not then 390 or something like that
Title: Re: Eric's Journal
Post by: John Stamos on December 12, 2012, 07:51:07 pm
Regardless of what i get itll be the end of me trying to go for 4 plates next monday

I have to change my mindset and cut weight

to start off Ill prolly just do a 40/30/30 diet with 5 meals a day, my BMR says i need around 21-2200 so itll be around 2200 calories a day but when i plateau on that ill get into carb cycling and my diet plan i had shelby starnes make for me
Title: Re: Eric's Journal
Post by: John Stamos on December 14, 2012, 08:39:34 pm
Yesterday I didnt workout, i worked from 7-6 and was only planning on 7-12 so i didnt bring anything to eat.  Towards the end of my shift i felt sick and exhausted so i basically got home and passed out until 11am today.  Havent eaten much today either so i decided to take it easy

Squats- still getting used to doing it without a box and doing them in general again

 135x10
 225x5
315x1
335x1
355x1
375x1
- felt like 80% or so but i figured i wouldnt push it

dropped to 225 and did some speed work

DB lunges- 50x5 each leg
                  60x5
                  70x5

Heavy leg curls, forgot what weight the machine goes up to


arms

tricep work was just pushdowns and incline skull crushers

biceps was ez bar curl superset with 1 arm db preacher curls


this weekend will be for a diet idk special k cereal, 1.5lbs of chicken each day with a sub from subway, ill figure out how many calories it is then decide if i need to increase since i wanna get back up 4lbs to get ready to max out on monday.

Title: Re: Eric's Journal
Post by: John Stamos on December 17, 2012, 06:10:20 pm
Chest day

Bench

225x3x3
315x1
350x1
385x1
405x1
      - shitty rep and it was fairly easy/hard idk it didnt feel heavy but it still went up slow

db flys- 50x10
            60x10
            75x10
chest press/fly machine


then a little bit of trap work

Title: Re: Eric's Journal
Post by: John Stamos on December 17, 2012, 08:38:56 pm
Not sure if i mentioned it before but i will just be straight up about it.

The "supplement" that ive been using is SD90 which is a superdrol clone, 3 weeks on and ill go 4-5 weeks off, ive done about 2 full cycles and 1 half cycle over the past idk 10 months or so.

Before taking it my bench was at 330lbs, and i had a rack pull of 500 and after my first cycle it was a 350 bench and a 600lbs rack pull, i did a half cycle just to finish the bottle off n focused on hypertrophy.

This last cycle i started out at 370 bench and ended with a 405lbs bench

now ik most people would have a problem with it but i like to experiment with different supplements n workouts and what not so it was more curiosity than anything so i have no interest in competing in anything.

So as a prohormone SD90 to me definitely works and i even saw a 5-10lbs increase on bench or +2 reps on the first day as long as u get all 3 pills in beforehand.

But now that i hit my goal i wanted to go for a 500lbs bench next year but the more i think about it the less i care, unless i bang a 500lbs woman i wont really need to be that strong.

So my next goal will be "Thor" training, basically build up my shoulders and arms a bit more and lean out
Title: Re: Eric's Journal
Post by: John Stamos on December 18, 2012, 09:05:16 pm
Back day

warm up

-db curls- 40x10
              50x10
              60x10
-another variation with the 30s

-hammer curl- 60x2x10

-pull ups using a bar on a squat rack and my feet out on the floor 3x15 with a 2 count squeeze

-Light bent over rows(more of a pendlay row) my lower back burns out fast if i go heavy

 worked up to 185x10

db rows- 100x3x15

lat pulldown/seated row machine


nothing exciting, i keep it simple because seeing pictures when i was leaner of my back when i didnt have as much muscle as i do now, my back doesnt really need anymore work to it

tomorrow is shoulders




 
Title: Re: Eric's Journal
Post by: John Stamos on December 19, 2012, 06:06:38 pm
Seated military press
135x10
155x10
175x10
205x10
225x6

seated DB OH press- 60x20
                                  70x12
                                  60x15

45 degree side raise- 30x3x10

rear delt work

Machine shoulder press

                                   
Title: Re: Eric's Journal
Post by: John Stamos on December 21, 2012, 07:00:35 pm
Today- overall i felt like i was at half power, hardly got any sleep and had a massive headache all day

warmed up with some curls worked up to 135x10

       - Probably weird that i warm up with curls before legs but  getting blood into my bis n forearms before squats makes it so my arms dont cramp up since my flexibility is so shitty

squats-
135x10
225x10
315x5
325x1
335x1
355x1(felt easy but still kinda shitty)

Speed deadlifts- 275x3x3

front DB squats- 100x3x10

1 legged press on leg press

and some tricep work
Title: Re: Eric's Journal
Post by: John Stamos on December 26, 2012, 11:10:50 pm
Push day

Bench Press

315x6x? idk the reps ranged from 2-5 because i didnt have a spotter

OH BB press

135x10, 185x8, 225x4


DB flys-

40x10
60x10
80x6

45 degree leaning side raise- 20sx10-35x10


machine work

storm was gonna hit at 7 so had to hurry up  with the workout

tomorrow will be legs/arms and friday is a pull day




Title: Re: Eric's Journal
Post by: John Stamos on December 27, 2012, 09:44:33 am
no workout today cuz my gay ass gym is closed because every year they pretend like they have never seen snow before

Ill have to look up my other gym and see if they are open.

Actually just going to do a workout at home on my cable crossover and just do a full body workout tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on December 28, 2012, 09:41:56 pm
Had to do quite a bit today, took in a 50 gram protein shake and 30 gram waxy maze beforehand


Kids were doing curls in the squat rack so figured id warm up my back

Lat pulldown- full stack 2x10
Row machine- full stack 2x10

Squats- worked up to 380, went a wee bit lower than normal- umm maybe 400 absolute max considering how 380 felt so yeah still pussy status

deadlift- worked up to 405x1- felt really fast and easy

1 arm db row- 100sx3x10

100lbs DB front squat- 3x5(worked on speed)

leg curls
tricep work
curls



Title: Re: Eric's Journal
Post by: John Stamos on January 06, 2013, 11:53:12 pm
With all of this  holiday bullshit(I despise holidays because it closes the gym down) ive had to do a push/squat/pull routine even though they turned into push/pull+squat because i was sick on the 2 thursdays and I had to work sat-tuesday all 12 hour shifts an hour away.

Getting back on track, the main things i did was just bench- 6-10 sets of 3x315, im sure last week i did about 10 sets idk why just did

deadlift i just worked up to 405, the first week of xmas the 405 was really easy, but last week  i worked from 5-3 and i basically do deadlifts all day long so my lower back was already shot

OHDB Press, worked up to 80s for 8-10 reps with leaning side raises

This coming week im going to switch it up

Mon will consist of incline pressing, heavier shoulder workouts, focus on deadlifts for awhile


Also, just started using chalk and i feel I have a better grip with that then straps and I will obviously get into a better deadlift position.

what else idk I have a job interview with dr. Pepper/Snapple which surprisingly enough is a 50,000 dollar a year job, so if thats the case I plan on buying the house i grew up in when i was a kid and building a massive gym that will take up most of the yard because I hate mowing the lawn.

that is all


ps bw is at 275 and keeping steady, so my strength is still somewhat as high as when i was on the SD but down 6 pounds
Title: Re: Eric's Journal
Post by: entropy on January 07, 2013, 01:39:07 am
Not sure if i mentioned it before but i will just be straight up about it.

The "supplement" that ive been using is SD90 which is a superdrol clone, 3 weeks on and ill go 4-5 weeks off, ive done about 2 full cycles and 1 half cycle over the past idk 10 months or so.

Before taking it my bench was at 330lbs, and i had a rack pull of 500 and after my first cycle it was a 350 bench and a 600lbs rack pull, i did a half cycle just to finish the bottle off n focused on hypertrophy.

This last cycle i started out at 370 bench and ended with a 405lbs bench

now ik most people would have a problem with it but i like to experiment with different supplements n workouts and what not so it was more curiosity than anything so i have no interest in competing in anything.

So as a prohormone SD90 to me definitely works and i even saw a 5-10lbs increase on bench or +2 reps on the first day as long as u get all 3 pills in beforehand.

But now that i hit my goal i wanted to go for a 500lbs bench next year but the more i think about it the less i care, unless i bang a 500lbs woman i wont really need to be that strong.

So my next goal will be "Thor" training, basically build up my shoulders and arms a bit more and lean out

dammn.............. you're a beast.
Title: Re: Eric's Journal
Post by: Raptor on January 07, 2013, 03:24:54 am
Everybody is a beast on steroids.
Title: Re: Eric's Journal
Post by: John Stamos on January 07, 2013, 06:56:02 pm
yeah pretty much, i satisfied my curiosity, i gave the other half of my bottle to my buddy so  i wouldnt be tempted to do another cycle, plus i dont feel comfy with injecting anything in my ass or leg.

anyway todays workout


Incline Bench-
135x10
225x10(all paused starting here)
245x10
285x5
315x1

Incline DB press- 3-0-2 tempo
100x15
80x20
60x20

Incline flyes- worked up to 40sx2x15

Dips(for chest) idk 10 reps for 2 sets i think

light skull crushers, cable pushdowns and some tricep kickbacks

machine work


weight (w/ shoes) 275)




Title: Re: Eric's Journal
Post by: John Stamos on January 08, 2013, 06:09:10 pm
Back/Bis

Deadlift- worked up to 405, lower back still shitty so wasnt a good rep

snatch- 135x2x2 ( just getting it down but my shoes kept throwing me off balance
Cleans- worked up to 215- felt decent, probably 225 in me


ive always blew nuts at oly lifts but gotta get back into them

db row- 100x3x10
super set with rows on the calf raise- 70x3x10

close single grip pulldowns- worked up to 175x10

dbcurls- slow tempo- 30/35x3x10
preacher db curls 35x3x10

BB curl worked up to 135x5 super set with pull ups on the barbell and my feet out at an angle on the ground(started with 95-115-135 for the curls)

then machine work for bis


weight- 273

so far -8lbs
Title: Re: Eric's Journal
Post by: John Stamos on January 09, 2013, 05:18:31 pm
Shoulders/trapz

db shoulder press- slow tempo
60x10
70x2x10(went out wide also)

side raise with the 40s super set with leaning side raises with a 25 for 3x10

Shrugs

315x10
405x10
500x10
550x8
600x5

bent over  rear delt raise- 30sx3x10

shoulder press on machine
( drop set )

i think that was it


weight- 275  :uhhhfacepalm:

Title: Re: Eric's Journal
Post by: John Stamos on January 10, 2013, 02:24:15 pm
Sick as balls but i ate more than i have been so ill do my leg workout today and save arms for tomorrow

Considering how I feel my free squat will be shitty so ill do box squats in hopes i can go heavy and do a 5x5

squats- 315x5, 335x1, 340x1, 345,350,355,360,365x1
Idk it felt fine, the weight wasnt really that heavy but i sneezed during the last rep and i almost fell over

Lunges-40x3x5

DB front squat- 100x3x10

leg curls- single leg, used as a warm up

Title: Re: Eric's Journal
Post by: John Stamos on January 14, 2013, 12:04:23 am
feeling a bit better but I have  a job interview tomorrow that will determine if I will be able to build my own gym or not soon, so I am nervous as balls

But yeah i might start bunchin up muscle groups so i can hit legs with a DE and ME day and make the workouts go quicker so I can get more cardio in

Squat-Push-UB-Pull-Squat
ME                             DE

the upperbody day will just be bw exercises and machine work, the other days focusing on dbs and barbells

 should be fine since my workout partner is my boss and I am about to quite that job if i get this new one so i doubt he'll wanna workout after that so ill be free to do whatever i want
Title: Re: Eric's Journal
Post by: LoopieMclooperson on January 14, 2013, 12:20:50 am
Good luck on the job interview. Go in confident and nail it.

your use of the phrase "as balls" cracks me up.
Title: Re: Eric's Journal
Post by: John Stamos on January 15, 2013, 03:15:47 pm
Yeah the interview went fine but a lot of people are going for it, if not then they are going to be hiring a lot of people for corrections in NY after april so i have that to fall back on which pays a lot more.


Monday- Tried to squat but i felt weak so i just decided to do upperbody n let my body rest up

Incline bench- worked up to 255x3
         - Last week i did 285x3 then 315x1 so yeah my aids or polio or whatever i have(just a cold or flu) made me weak as shit

Push up giant set- 4xrep range from 8-20 on the squat rack
       -(off the floor, on the side i put the pin 6 inches off the ground then the other pin a foot off the ground)


Incline DB press/hex press/fly

DB- 60x3x10
Hex-40x3x10
Fly-30x3x10

quick set of abs and 10 min on the elliptical
Title: Re: Eric's Journal
Post by: John Stamos on January 15, 2013, 07:54:56 pm
Back/bi/

Deadlift/db row superset

315x3x10
100x3x10

Row machine- 200x3x10
underhand grip lat pulldown- 165x3x10


db curls and went up to 135 for 10 on the ez bar


with my nose being stuffed up the deadlifts took a lot out of me and it was cold as shit in the gym, itll be 25 degrees out and people still turn the fans on when the heat isnt turned on
Title: Re: Eric's Journal
Post by: John Stamos on January 15, 2013, 10:37:36 pm
Got to the gym late so i didnt do the order that i wanted cuz my buddy already started without me

I did not get the job but its a relief cuz it sounded shitty but I have another opportunity that i applied for that with incentive pay most of the guys there are making about 80,000 a year so im pumped.

Seated Military press- 175x3x10
Side delt raise-25x3x20/60x3x10(partial rep)
1 arm upright DB row-30x10, 50x2x10
bent over 1 arm row-35x10,50x2x10
front raise  barbell- just the barx3x10
machine shoulder press- drop set- 200-170-140-110


tomorrow is legs

weight- 272
-9lbs
Title: Re: Eric's Journal
Post by: John Stamos on January 18, 2013, 04:24:13 pm
calories still fairly moderate to low, i am down 11lbs
for legs i did squats, pretty much all i did, idk why but my legs were just shot afterwards


pussy squats!

135x2x10
225x2x5
315x3x5
225x2x5

all slow and controlled and i havent really gone higher than a single on the heavier weights in awhile for legs so i was just fucked
Title: Re: Eric's Journal
Post by: John Stamos on January 18, 2013, 08:15:40 pm
Today

6-330 work
-ate 1 very unhealthy sub(woke up too late to make lunch)

Arms workout


Preacher curl(ez bar)/overhead extension superset- 100x3x15-20
Seated Hammer DB curl/ db lying extensions
60x3x15/ 30x3x15-20
1 arm extensions on lat pulldown- 50x2x15
                             drop set-  50/40/30/20

super set with curls on the machine

ended with kickbacks and then some db shrugs
Title: Re: Eric's Journal
Post by: John Stamos on January 21, 2013, 09:34:47 pm
Chest/tris

15 min walk- 3.5 incline and 3.2mph

Bench/pushup superset (6 sets of each)
225x3x15-10-7
185x2x10-5
135x50

Push ups on the squat rack(3 different heights)


Incline db press-(slow tempo)
40x30
50x30
60x23

Drop sets on the fly and chest press machine



Tricep

Lying DB extensions- 25x3x10
Straight bar skull crushers- 75x3x10
extension work on the lat pulldown

crunches

15 min walk





Title: Re: Eric's Journal
Post by: John Stamos on January 24, 2013, 11:22:43 pm
back n bis nothing happened that was interesting, hit 600 for 5 for shrugs but that was it


shoulders was badass but ill post it up when i can think a bit better

Legs

Squats- 315x3
             345x1
             365x1
             390x1

some leg curls

front db box squats- 100x3x5

n then i had to go pick some stuff up
Title: Re: Eric's Journal
Post by: John Stamos on January 25, 2013, 11:40:10 pm
shoulders a few days ago

Side delt raise
30x40x10(last numbers are partials)
35x25x10
40x15x10
45x8x10

upright db row- 50x3x10
bent over rear delt row-50x3x10
db press- 60x3x15
shoulder press- 155x3x15
machine press- drop set
200x25
160x10
140x10
120x10
90x15
80 burn out
Title: Re: Eric's Journal
Post by: John Stamos on January 30, 2013, 10:38:12 pm
Last week i worked up to 390 for squats, slowly working up, i might do box squats tomorrow to switch it up

but monday was speed work for all chest, worked up to 300 for a set of 2

had calling hours yesterday

today was back, nothing special but doing rows while your lying on an incline bench made me sweat really bad

not detailed but ill get back into getting fairly detailed tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on January 31, 2013, 08:52:09 pm
Leg day

Box squats- did triples up to 315 then
405x1
455x1

Deadlift- quick worked up to a quick 405

Step ups on a 16 inch bench

40x5(each leg)
50x5
60x5
70x3
80x3


Lunges(not a lot of room to do this so about 5 reps each leg)
just used the 40s


a few sets of leg curls


thats it


Tomorrow morning

probably do some more olympic lifts and the BW circuit with jump roping from eliiots lean hybrid muscle reloaded program
Title: Re: Eric's Journal
Post by: LBSS on January 31, 2013, 11:01:33 pm

Idk it felt fine, the weight wasnt really that heavy but i sneezed during the last rep and i almost fell over


oh man i just saw this and lol'd in real life. bravo. :lololol:
Title: Re: Eric's Journal
Post by: John Stamos on February 01, 2013, 05:51:43 pm
it sucks, when I sneeze my whole body spazs out haha
Title: Re: Eric's Journal
Post by: John Stamos on February 01, 2013, 10:38:21 pm
Today did a quick workout before the bank opened plus its been snowing bad so figured id get it over with


Cleans- 135x2x around 10 or more
             185x2x8ish

15 minute jump roping
10 minute walk

the cleans i want to work on and my goal is to get 300, if i can get that and get back squat back up to where it used to be and my bf back to where it was or lower then i should be pretty well off.
Title: Re: Eric's Journal
Post by: John Stamos on February 04, 2013, 10:16:27 am
Watched a few old videos of mine, well a lot of them over the weekend at work and kinda pissed me off that I let myself go that much to just to have a bigger bench and be bigger than everyone at the gyms I went to.

So over the weekend i decided to clean my shit up like my diet and my training.

as far as my diet goes

Breakfast (8:00am)-  3 hashbrowns(what can i say they are good and i needed the calories) and a bowl of cereal, maybe 1.5 servings of kashi oats n twigs shit
1030- 90 calorie bar snack
1200- Turkey (slide from the deli) salad with some cheese dressing idk
3:00- 90 calorie bar or banana
5:00- same salad
7:00- 90 calorie bar
9:00- salad

I used 1 bag of salad probably a 16oz one a day or 8 I cant remember and I tried for  1lb of turkey a day

TO me that looks a lot but i think i might not have reached my caloric intake so ill figure it out now

the counter im using says
400 calories for 1lb of sliced Turkey
80 for the salad
1504 for the cheeeeeeese
675 for the dressing
540 for the bars

those are for the weekend so roughly 2400 calories a day(just figured in the hashbrowns and the 1 bowl of cereal)

So i did good i guess but ill switch to a lite dressing and take out a salad when my new protein comes in



But anyway the workout

10 minutes on the shit idk what it is some cardio thing


Supposed to be timed warm up but ill just do like 10 reps since its supposed to be 15 seconds each
Used 135lbs
RDL-x10
Bent over Rowx10
Cleanx10
Push pressx10
Front squatx10

Speed Benching- 225x3x2
Heavy flys 30x3x15
Plyo push ups 3x5 each
          -  For these i put 2 5 boards on their sides(what u use for benching)  and started on the ground inbetween then pushed up onto the board etc etc

machine press and machine fly

3 sets
Jump ropex50
spiderman push upsx10


How I felt- did not eat enough and even 135 in my hand felt heavy.  I had to stop halfway between the warm up to catch my breath cuz its 20 degrees out right now and they have the fucking air conditioner on.


I went down to the court and i can still touch the rim!!! haha barely but i did it off 2 feet

weight- 273.8
Friday I believe my weight was 279.4

-5.6lbs and i drank a shit ton of water over the weekend.


Title: Re: Eric's Journal
Post by: John Stamos on February 04, 2013, 10:53:52 am
Ill be cutting out the hashbrowns too i forgot it but I figured id post an old vid of what id like to get back too

http://www.metacafe.com/watch/6547923/fdgnldfg/


GYM TIME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Title: Re: Eric's Journal
Post by: John Stamos on February 04, 2013, 01:21:42 pm
Ill just update this throughout the day

10:00
Salad -20 calories
Turkey-4 or 5 slices-100 calories
Lite salad dressing-240 calories
Hydroxycut

12:30
1.5 servings protein shake- 255 calories
1 serving of nuts-160 calories

so far 775 calories

3:20
Salad- 20 calories
Dressing- 330 calories
Turkey- 100 calories

Protein drank- 255 calories

1480

Salad- 400 calories






2 more meals of 470 calories each

http://www.metacafe.com/watch/3017787/newest_one/
Title: Re: Eric's Journal
Post by: John Stamos on February 05, 2013, 10:57:37 am
Today is a back day so ill up the calories a bit on back and leg day to 2600 calories


Breakfast 8:00- 638 calories

1962 Calories Left


Meal 2- 11:30

Salad- 20 calories
Turkey- 100 calories
Dressing 2 servings- 220 calories
Cheese- 188 calories

Calories left- 1434

Meal 3 3:00

Protein Shake/peanuts


Meal 4  6:00pm
CHicken Breast salad



Meal 5  9pm

Protein shake




thats the general outline




Workout- start with 1 of my complexs probably the Dumbbell one

deadlift- 1 handed then switch to snatch grip
135x5
155x5
175x1
SNatch grip
315x2x5
BB Row
135x4x15(both grips)
DB rows on incline bench- worked up to 80sx10
machine work

half mile run


cooldown with complexes probably jump rope/spiderman push ups/plyo push ups






Title: Re: Eric's Journal
Post by: LoopieMclooperson on February 06, 2013, 01:45:09 am
just saw your video.... that rim can't handle what your putting down.

What is the target weight you are shooting for?

Title: Re: Eric's Journal
Post by: John Stamos on February 06, 2013, 06:56:53 pm
My newer rim at home is holding up but i snap the bolt that you slide through to put it at different heights.  And the hoop at the rec Ive bent one of them sideways back in the day.

My goal weight will be a good lean 200-210, if i can get to 190s I'd be happy but for now setting short term goals.

right now im down to 275 and easing around there, the 273 was probably just less food intake


This morning
plyo push ups
jumping shrugs
db snatch
-5Laps around the track(18 is a mile)
band work for shoulders
-3 laps around track
someother shit
1 lap
Jump ropex100
1 lap
jump ropex 100
3 laps
jump ropex100
5 laps
jump ropex100


Shoulder workout

Seated side delt raise/bent over db raise/shoulder press giant set
25lb db for the raises and 60s for the pressing- 3 sets

power pulls from a hang position
worked up to 185x5

kneeling BTN pressing- 100x3x15

Kneeling Barbell single arm press
worked up to 55 on the bar and did a burnout set withj ust the 25

drop set on the machine shoulder press



Cool down

Jumprope/spiderman push up/plyo push up giant set

10 min bike


Tomorrow is legs

Ill probably do heavy squats/10 minutes on elliptical and go on the elliptical after every 2 exercises after that


Title: Re: Eric's Journal
Post by: John Stamos on February 06, 2013, 08:45:36 pm
THROWBACK!!!!

first ever dunk video


http://www.youtube.com/watch?v=OWFPTERbTzo
Title: Re: Eric's Journal
Post by: vag on February 07, 2013, 05:58:30 am
275 lbs flying off one foot??? RESPECT!!!  :headbang:
Title: Re: Eric's Journal
Post by: Raptor on February 07, 2013, 09:42:04 am
Looks like a ton of glute there.
Title: Re: Eric's Journal
Post by: John Stamos on February 08, 2013, 04:38:13 pm
I was about 185 in that video but yeah hitting rim at 275 isnt bad i guess

Weighed in yesterday at 273 but today at 271 without food



yesterdays leg day- worked from 5am-4pm and didnt each much so my energy levels were shit


Squats- warm up
315x3 free squats
Box Squats
405x5x1

DB step ups
80x3x5
90x2x1

DB lunges- 45x3x5 each leg

calves idk just raises nothing to brag aboot

heavy leg curls

finishers

jump rope/ push ups- 1 hand on medicine ball and pop over on the other side etc etc


ab work
Title: Re: Eric's Journal
Post by: John Stamos on February 11, 2013, 09:31:31 am
looked over my early pages of my journal last night at work and it made me feel like a big ol piece of horse shit.

This morning ill be doing

1 mile warm up on treadmill
Power Clean- heavy
Snatch- light
Power pull- light
1 mile Run
DB snatch
bulgarian split squat
db front squat
plyo push ups/various other push ups
1 mile run


Didnt do this, played 1 on 1 bball with my friend for about 40 mins, went to go do this and he was lazy and kept bitching so killed the workout mood.

Back at it at 4pm though ill try to get this in before the chest workout


Title: Re: Eric's Journal
Post by: John Stamos on February 11, 2013, 06:46:54 pm
Todays workout uggh

1 mile run


Cleans- 135x5
             185x3
            225x2

Decline bench
225x25
315x4
335x1

Incline DB press
100x10
80x10
70x10
60x10

chest dips- 3x10

Push up variations
Floor/1 pin up on squat rack/5 pins up on squat rack

did a set on the floor, moved to the low pin-did regular then feet up on the pin for decline pushups and did the same for the other side

all together did about 150 pushups


2 mile slow jog but was cryin all the way through


weight-pre workout-275.8
         post workout- 272.6
Title: Re: Eric's Journal
Post by: John Stamos on February 12, 2013, 11:16:59 pm
Workout

1 mile run
Bent over db row(both hands)x10
55-85 then 85-55 increase and decrease by ten pounds
fat man pullups
bent over row on calf raise
1 mile run
Machine work, lat pulldown and row
1 mile run
ab work
Title: Re: Eric's Journal
Post by: John Stamos on February 13, 2013, 03:21:04 pm
I make nutrition bars at a factory and btw nutrition bars aren't nutritious.  Anyway though I have to constantly transport the syrup liquid to 3 different spots before it gets mixed with the powders n the shit ranges from 8lbs-150lbs for 12 hours.  No help and i made it halfway through work today and strained my back since no1 was helping me.  So i am hashtag pissed off, idk what hashtag means but ive seen it on facebook.

But I wont let it slow me down

All of my shoulder workouts will mainly be seated and I am leaving in a bit to go do a half marathon on the stationary bike and do the routine and finish off with another half marathon
Title: Re: Eric's Journal
Post by: John Stamos on February 14, 2013, 01:56:54 pm
Back is feeling better but not going to push it with squats


I will just focus on leg presses and curls with some arm work


Title: Re: Eric's Journal
Post by: John Stamos on February 14, 2013, 08:11:01 pm
Back didnt feel too bad but i used a belt just in case


1 mile run
squat-
135x5
225x5
315x3
Box squats
365x3
405x3
475x1

Leg curls- heavy for a couple sets of 10

3 mile run

some arm work to finish off

weight- consistant 271-272
Title: Re: Eric's Journal
Post by: John Stamos on February 15, 2013, 03:21:52 pm
Today- bw movements

2 mile run
1 arm planks while restacking a stack of weights on the other side(3-10's, 3- 5's, 3- 2.5's)
1 set of each-
         - spiderman push ups, plyo push ups, medball push ups where you jump from side to side
2 mile run
dip variations
fire drill so killed my mood to do anything else so i just finished up

2 mile run

weighed in at 272 but that was my fault, didnt have the best diet today
Title: Re: Eric's Journal
Post by: John Stamos on February 16, 2013, 03:32:09 pm
Had the day off today because of my peace officer test

It was easy, i even had a question about how earthquakes happen which was pretty retarded

anyway got to the gym for a quick session

arm work skull crushers, cable extensions, db curls etc nothing exciting

did a few exercises then ran

1 mile-9:40 seconds
last mile- 8:29 seconds
      - not the best time but its a lot better than it has been in a few years

weight- 269.8!!!!!

finally out of the 270s well for a bit until i ate my sub

so far down 14-16lbs, i cant remember if i got up to 285 or not, but def 283
Title: Re: Eric's Journal
Post by: John Stamos on February 18, 2013, 03:43:07 pm
Ate a lot yesterday so weight was 271 this morning

hit the gym and ran 2 miles, walked .2 then ran to 3.2, was going tokeep doing that until i hit 6 but I wasnt feeling it


today is chest n tris

outline

1 mile run-going for speed
decline bench
bw chest dips
1 mile run-slow speed
db work
machine work
2 mile run
abs
Title: Re: Eric's Journal
Post by: John Stamos on February 18, 2013, 07:27:24 pm
Made a protein/craze drink before the workout and didnt use enough water for the craze so whatever i got down, during my run wanted to come back up and it made me feel like shit all throughout

but anywayz

1 mile- 8:17- it sucked but i ended up moving it up to 9mph the last .2 miles and idk i feel like I can get into the 7s fairly easy now
bench-
135x10
185x10
225x10
245x10
265x10

Chest dips- 3x10

1 mile run- felt like dog shit, this is where i started to puke in my mouth

Push ups on squat rack, except in the middle was 1 footed push ups

1 handed plate loading planksx2 each arm

someother push up variations and extensions on the lat pulldown

cable crunches

and thats about it, tomorrow is muh birthday, big 24, but i dont feel any different so idk its a useless birthday, but next year my car insurance decreases whaaaat


weight- 271

so constant decrease in 14lbs
Title: Re: Eric's Journal
Post by: John Stamos on February 19, 2013, 12:47:53 pm
today ill do a john cena type warm up, with some heavy olympic lifts, idk ill watch videos later and put up an outline
Title: Re: Eric's Journal
Post by: John Stamos on February 19, 2013, 08:46:17 pm
Cleans- worked up to 225
snatch- stuck with a few sets of 135
snatch grip deadlift- 315x2x1
bb row- 135x3x10
machine work for chest
chest supported db rows- worked up to 80x10
machine work for back
ab work with plank and plate stacking
cable crunches
push up circuit in the pool area- temp around 85 or 90 degrees

no running, to many fatties on them
Title: Re: Eric's Journal
Post by: John Stamos on February 21, 2013, 10:11:10 am
Side raises- did this for 4 sets no rest in between so the numbers went down set after set
25x20
30x10
40x10

horizontal db press- hardest thing was battling my inflexibility
5lbsx4x10
      - yeah 5 pounders........ i was surprised too

1 mile run

db front raise-
30x4x10- 1 handed at a time

Arnold Presses
40x4x10

1 mile run

bent over rear dealt raise
30x3x10

barbell press- DC style
135x30
12 breaths
135x12
12 breaths
135x8

1 mile run

some finishers with dbs for shoulders that i used to do awhile ago

to many fatties on the treadmills so did a bit of arm work

jump rope and that was about it
Title: Re: Eric's Journal
Post by: John Stamos on February 21, 2013, 08:15:13 pm
Leg day

Box front squats-
135x5
225x2
315x1
335x1
365x1- 335 and 365 were new PRs
Back squat
405x2
455x1
485x1

Barbell Lunges
95x5
115x5
135x5

DB front squats no box
50x10
70x10
80x10
100x10

2mile run- 18:40min

weight- 273.8
Had a 16oz bottle of water for my craze and drink half a liter during the workout, plus i needed to shit so idk i think i might be at 269 without all the excess

Title: Re: Eric's Journal
Post by: John Stamos on February 25, 2013, 11:56:29 am
Friday I didnt do much, over the weekend I worked

Today is chest/tris

Decline bench maybe
ball DB presses with a 25 on my lap to add some more resistance
push up variations, not sure what yet
machine work
maybe skull crushers
extensions

some running, gonna try for a 1.5 mile in under 12:30
Title: Re: Eric's Journal
Post by: John Stamos on February 26, 2013, 10:08:23 am
Chest day went a bit different

bench- worked up to 335x1...It felt heavy in my hands because i havent gone heavy on chest in awhile but it was easy moving the weight, probably still around 365-380 max

Ball DB press- 70sx3x20- with a 25 pounder on my hips to work the core a bit

push ups on the squat rack
http://www.pro-fitness.com/pro_style_squat_rack.htm
mine is a shittier version of that

but the bars that  you can adjust that come outwards, i put 1 high and the other 1 low, regular push ups on both side and switch to feet on the bar for a decline push up and then spiderman push ups in the middle
- 3 sets to failure

I havent done anything in the 50 rep range lately so I did

Machine flyes- 70lbsx2x50

some arm work

pool area- jump rope/sit up superset- 3 sets
                  (50 count)    (25 count)

Plate walks down and back maybe 25 yards

arch trainer for 10 minutes

too many fucking people on the treadmills so we are going to hit the treadmills today as soon as we get to the gym
Title: Re: Eric's Journal
Post by: John Stamos on February 26, 2013, 08:02:53 pm
Back/bi day

1.5 mile run- 12:02
-I felt my protein shake coming up at 1.3 miles so i almost ruined the treadmill and I had to lay down on it afterwards, but not bad for a 272 pounder!! haha

the last time i did a 1.5 mile run in under 12:30 I did it in 12:28 at 255 pounds and I felt way worse then

Deadlifts- pointless, worked up to a hard 405, I was shot from the running
bent over rows- 135x3x10

Lat pulldown-130lbs
DB row- 70lbs
       - did these as a super set for 3 sets

pull ups at an angle with feet on the ground- 3x10

Pool room-
did a 25 yard twisting plate walk super set with jump rope

DB crunches- worked up to 80sx10

arm work just heavy bb curls and machine curls

thats all she wrote and I am exhausted as fuck


Anybody know where to get good semi cheap olympic lifting style shoes, I found a few for 100 and people said they were good but the heels were a big too soft but good for if your just doing crossfit(which im not) but i dont plan on being a pro oly lifter
Title: Re: Eric's Journal
Post by: John Stamos on February 26, 2013, 10:15:41 pm
Eastbay has a 15% off deal going on so i just went with the shoes on there, fairly cheap, with the discount came to 87 dollars, they arent "olympic" shoes but more for the crossfit people, idk the heel is .6" so idk probably high enough, plus idk how much longer my jordans will last, they are getting pretty beat up.
Title: Re: Eric's Journal
Post by: John Stamos on February 27, 2013, 11:16:34 pm
Today was shoulders, nothing special to report really except i tried handstand pushups and I got 2 haha they are hard but instead of going straight down ontop of your head I was going down with my chest towards the floor so idk if that made it harder or not.

But yeah tomorrow is legs and I plan on warming up with heavy cleans
Title: Re: Eric's Journal
Post by: John Stamos on February 28, 2013, 08:49:04 pm
Thank god I had my funderwear on today!!

Legs

squats(ATG) worked up to 315x3- not quite used to it and idk why i can squat low now idk just happened
box squat- 405x1
                  455x1
                  500x1

Cleans- worked up to 225x1
      - going to start doing 3 sets of 205 for as many as i can

CIRCUIT TIME
these were done in a row no rest for 5 mins straight..well not supposed to be rest but i did

used 35lb DBS

thrustersx5
DB burpees(w/o jump at the end)x5
db snatch
db cleans

I beleive i did another thing, id have to look at my paper

I got 2.5 rounds at the 5 minute mark but 5 minutes went by really fast

BB lunges- used 95x3x5 each leg- legs were done by this time anyway

Circuit 2- I had 2 people working out with me so we did each 1 then moved onto the next- all of them done with 95lbs and 21 reps for 2 sets

High pulls
deadlift
OH medball squats
Inverted pull ups i think ud call them
deadlift
same kind of pullups

afterwards i practiced some OH squats and im going to buy a broom tomorrow to practice and stretch out with because thats my main issue

It feels like i did a lot more than this but i guess thats it

How I felt about the workout 1-10,  I liked it a lot, and will probably do this more often, once a week or so

weighed in at 274- but legs are leaner and gut is trimming down
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2013, 07:07:54 pm
Weight- 271.8
Feeling- Exhausted as shit...I want to go to sleep.

Yes I am trying out crossfit routines GET OFF MUH BACK!


seriously though it killed me


Lynne- 400m run
            BW Bench press for max reps( Used 205 cuz i figured i can get down to that)
            max pull ups

          - 4 rounds for time

Time: 15:30

Felt like I was going to puke on the last one


Elizabeth- Clean 135
                 Dips
              -21-15-9 reps

Push up variations on the squat rack

50s on the machines( Chest press/flyes)

just 1 set of 50 on each


Pool room- did the not a lunge but long step twists with a 45


this feels amazing but it just felt like my body weighed 400 pounds by the time i got to the dips
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2013, 07:17:20 pm
i'll put up tomorrows workout now


Barbell row- worked up to 225

Fran- Thrusters- 95lbs
         pull ups
         -21-15-9
- this hurt, I did thrusters buti did front and back 10-11 and then so on for 15 and 9, my wrists were killing me so i gotta get used to it

Kroc Rows- 100s- 3 sets

Grace- Cleans- 145-
                 30 reps for time

Machine work

pool room stuff
Title: Re: Eric's Journal
Post by: John Stamos on March 06, 2013, 08:40:02 am
heading to the gym at nine, gonna look up something to do idk im exhausted though haha

Iguess im going to do Angie this morning

100 pullups- inverted on a bar no way in tits can i do 100 regular ones even in a 3 days time
100 push ups-
100 sit ups
100 squats
Title: Re: Eric's Journal
Post by: John Stamos on March 06, 2013, 10:32:07 am
i almost jizzed in my pants when I saw the scale

granted it was with no shoes on and no food or water intake for the day

but morning weight- 266lbs!

last time i did it i weighed about 285

-19lbs


time for Angie- 22:10 minutes

sit ups i did 50 then 50 crunches, my hips are wrecked lol and squats were harder than i thought
Title: Re: Eric's Journal
Post by: John Stamos on March 06, 2013, 03:12:24 pm
reviews on my shoes

not the most comfortable shoes but they have to be a hard sole and I have wide feet and these are meant for narrow feet but ill man up.
It felt like it was easier to OH squat and do thrusters in these.

Overall pretty good so far, ill know more tomorrow but today is shoulders and i have no clue what I have written down for it
Title: Re: Eric's Journal
Post by: LBSS on March 06, 2013, 05:01:51 pm
be careful with those routines, man. circuit training is fine and pushing yourself is fine but some of that shit is like tailor-made to fuck up your shoulders and wrists.

EDIT:

http://www.youtube.com/watch?v=FyL_jIZodiM
Title: Re: Eric's Journal
Post by: John Stamos on March 06, 2013, 07:57:35 pm
Yeah ive been going fairly light and first sign of anything shitty with my wrists ill change it up.  THe only problem with the wrists was the thrusters but other then that everything else is good


Today "shoulders"

Standing DB press- max reps
                          70lbs
                          80lbs

side raises- 25x3x15
 these fucking kids are doing the dumbest shit and they took the 30s-45s so i stuck with the 25s
bent over rear delt work- same deal

First circuit idk her name lol

5 pull ups
10 push ups
15 squats

as many rounds as possible in 5 minutes

horizontal shoulder press- 2 sets of 15

kneeling 1 handed barbell press- worked up to 55 on 1 side of the bar for 10 reps

last circuit

push press-95lbs
high pulls- 65
snatch-65

21-15-9

instead of taking a break between the sets I just did them until all the reps were done

I was huffin and puffin pretty good


Weight after workout and food in me- 268


Title: Re: Eric's Journal
Post by: John Stamos on March 08, 2013, 11:10:42 pm
Yesterday was legs

not feeling the best because I was warn out frm the previous workouts.

next week my leg days are going to be mondays and chest on thursdays cuz i dont give a tits about chest anymore


legs:
warmed up to 365x1- not too bad
threw the box under me
405x5
455x1

heavy cleans

circuitx5 reps for 5 minutes(all dumbbells)
thursters
burpees
cleans
snatch

last time i got the rounds wrong, i did 2 rounds and started the first exercise on my third set when 5 minutes hit

this time I did 3 full rounds and didnt feel as tired

did the big circuit i did last time at 21-15-9



but yeah changes so far is almost down 8lbs or so, the running got me down about 10lbs but i stalled fairly quickly

3 days rest and back at it next week

Title: Re: Eric's Journal
Post by: John Stamos on March 11, 2013, 09:27:43 pm
this morning I did the circuit that ill explain during my actual workout

OH Squats- 135x3
                   145x1
                   155x1
                   165x1
                   170x1

basically the 145 and up were all PRs
                   

squats- worked up to 315x3x1, kept it light since i squatted 4 days ago

Circuit- all 10 reps
snatch-75lbs
knee ups on the dip part of the tower
sumo high pulls- 95lbs
1legged alternating push ups
OH squats-75lbs

first round was 2 minutes, 1 minute break
second round was 3 minutes, 1 minute break
last round did it all


Second circuit i did the usual onebut used a higher DB and i was just dead from thestart so i did 2 rounds

that was the end of it and i was dripping sweat all over the place


Title: Re: Eric's Journal
Post by: John Stamos on March 12, 2013, 08:05:44 pm
back

1 armed barbell row- started with a 25x10 and went to 100x10

first circuit

Thruster-95lbs
Pullups-

21-15-9

3 sets of pulldowns and rows on machines

Last circuit

same thing i did yesterday the 3 timed rounds

First round i did it in 1:55

So next week i will up the reps by 5 reps


weight- 268


I discovered degirno? pizza over the weekend and yeah im surprised i am at 268
Title: Re: Eric's Journal
Post by: John Stamos on March 13, 2013, 07:24:30 pm
Shoulders

Standing DB OH strict press- 65x10-75x5-90x2
side raises- 25x10-35x2x10
bent over rear delt raise- 25x3x10
Shrugs-315x10-405x10-500x10
cleans-135x2-165x2-185x1-205x1-225x1

Circuit- all done with 95lbs
Reps- 21-15-9

Push press
high pulls
power curls

weight- idki didnt check but im guessing pretty low, i feel lighter than 268
Title: Re: Eric's Journal
Post by: John Stamos on March 14, 2013, 09:23:39 pm
"chest"

warm up- medicine ball wall throwsx2x20

5 rounds non stop

400m run
bench pressx225
pull ups

-my time last week was 4 rounds at 17:30 i think

-today- 5 rounds- 16:30

-reps were around 10

machine work

Cleans-135
dips
        - 21-15-9reps

pool room stuff- push ups nothing exciting

medicine ball throws(uk squat then throw it up at the wall, repeat) 50 reps for 3 sets, maybe a minute and a half break inbetween


weight- 267 for this week, so im down a pound from last week but i still have friday to go

at the current rate I want to lose about 2lbs a week, figured itd be slow enough not to fuck me over and i wont stall so quickly

Ill be at a good weight by june if i can kick my ass into gear and lose 4lbs a week


Title: Re: Eric's Journal
Post by: LBSS on March 15, 2013, 11:51:55 am
keep up the good work, man, seems like you're making good progress and considering how big you are you're in pretty damn good shape. be careful about some of those crossfit workouts, though. sumo dl high pulls are a terrific way to fuck up your shoulders.
Title: Re: Eric's Journal
Post by: John Stamos on March 15, 2013, 10:06:32 pm
yeah i dont go balls out on those, somewhat slow and controlled, plus ive been doing a lot of mobility work before the workouts and a good warm up, so far no problems.  And for my size I think  I am in pretty good shape, Ive been out performing everyone i workout with and i outweigh them by 15-90lbs

todays weight-(after burger king)....well they have the mix and match for 5 dollars, couldnt resist.

266lbs

this morning I worked on cleans, I watched a video of i think they call him coach burgener or something, anyway he made it clear that im doing basically retarded high pulls, worked on form for a bit and decided to go heavy.

worked up to 230-new PR, pretty good considering that I am sore all over and i didnt have anything to eat before the workout, so ill see how good i am next week, hopefully 240 or so.

went again tonight even though ive been doing 3 rest days and did this

10 mins on the minute

12 pull ups
8 push ups
4 front squats-135lbs


being 16lbs heavier than when I was at my old gym, I am starting to look like when i was in the 250s already
Title: Re: Eric's Journal
Post by: John Stamos on March 16, 2013, 08:40:58 pm
I am currently at work and super bored so ill put in the changes that I've made to this weeks workouts

Monday- Legs

I know my box front squat(a lil above parallel) is or was 365 but not my free squat so I will just use 225 this first week to experiment with.

Front squat- 2 rounds, the number of reps is the number of breaths (rest period) i take between each rep, after each round ill take a minute break
1 rep, break, 2 reps, break, 3 reps, break, 4 reps, break, 5 reps, 1 minute break then another round

then the DB circuit
lunges

then the ladder

Last time i did these, i finished the ladder in 1:50 seconds so im going to increase the reps to 15

Snatch- 75lbs
High pulls-95lbs
push ups
OH squats-75lbs

if this doesnt get the blood flowing enough even though it should, next week ill throw in pull ups

Title: Re: Eric's Journal
Post by: John Stamos on March 16, 2013, 08:43:08 pm
Tuesday

Deadlift week for "back"

this is gonna suck

on the minute every minute for 5 minutes

deadlift- 275x5
Heavy DB row(2 handed)- im guessing 70s or 80sx5

then fran, grace and machine work
Title: Re: Eric's Journal
Post by: John Stamos on March 16, 2013, 08:44:48 pm
Wednesday for shoulders remains the same but i am throwing in the wall medicine ball throws since my shoulders burnt the most on these(and my hammys)

Ill start it off with heavy push press followed by a few sets of db presses

then db work, and the other shit ill fill in after i do the workout


warm up will be

for time

20 dips
100 push press@75lbs
25 med ball wall throws
Title: Re: Eric's Journal
Post by: John Stamos on March 16, 2013, 08:48:20 pm
Thursday

Thursday looks the same,

for the first circuit my speeds on the treadmill were(before i forget so i can look it up to go faster than last time)

round 1- 7mph
round 2- 7mph
round 3-4 7.5mph
round 5- 8mph


so what I am looking for this time is

round 1-2-7.5mph
round 3-4-8mph
round 5- 8.5 or 9mph

hoping this might get me into the 15 minute mark


other then that its business as usual and I hope to get down to 262 this week if possible, but ill be happy with 263-4
Title: Re: Eric's Journal
Post by: John Stamos on March 18, 2013, 06:27:38 pm
Shitty day

morning- Cindy i think

did 18 or 20 rounds in the 20 minutes

pizza hut...uggggh not gonna eat anything for the rest of the day

workout


CLeans- worked up to 225 easy but 235 still missing by a few inches

front squat-(olympic grip)

135x10
225x1x2x3x4x5
250x1
275x1
300x1

Ladder with the added 5 reps to each thing.

first 2 min round- got to 3 reps on the cleans(Not OH squats)
3 min round - finished it in 2:50
last round-rough
Title: Re: Eric's Journal
Post by: John Stamos on March 18, 2013, 08:53:59 pm
tomorrow mornings WODS

Complete as many rounds as possible in 12 minutes of:
75 pound Shoulder press, 4 reps
75 pound Sumo deadlift high-pull, 8 reps
75 pound Front squat, 12 reps

so far from all the oly lifts and high pulls, even at the low intensity high volume my trapz are diesel right now

and maybe ill figure out another wod to do
Title: Re: Eric's Journal
Post by: John Stamos on March 19, 2013, 08:17:05 pm
morning i did the wod i mentioned in the previous post

and the wod i do on leg days, the thrusters, burpees, snatch, cleans for 5 mins


today "shoulders"

push press

135x5
165x5
185x1
225x3
255x1
275x1

If i had a gym that had bumper plates and i could slam the weights then i would have gone for 300

standing DB press- 70sx3x10

first wod

AMRAP 5 mins
4 pull ups
8 push ups
12 squats

kneeling shoulder press(bb)- worked up to 60lbsx10

last wod
21-15-9
push pressx75lbs
upright rowx75lbs
snatchx75lbs

side raises-25x2x15

Last round

shoulder press- 75lbs

100 reps for time

time- 1:19 seconds


trained my client at 630 and we finished off with 25 burpees


tomorrow morning since I am terrible at burpees, i am going to do 100 burpees for time..ughh
Title: Re: Eric's Journal
Post by: John Stamos on March 20, 2013, 06:26:25 pm
Back day

deadlift-275
2 handed db rows-70s

5 reps each on the minute every minute for 5 minutes

-my lower back and upper ass was fucked on my right side, i think my hips are just way off and i need to start stretching a lot more

lat pulldown(supinated grip) to work more biceps- 130x3x10

thrusters-75lbs
pull ups

21-15-9

heavy snatches...well heavy isnt the right word

I only worked up to 175 and it was a half snatch half push press and when summer hits or it gets a bit warmer out ill be able to do more shit outside


that was about it, Im going to buy a shitty golds gym belt just to wear throughout the workout since theres a lot of hip n lower back involvement and do the p90x yoga dvd
Title: Re: Eric's Journal
Post by: John Stamos on March 20, 2013, 09:47:56 pm
tomorrow morning I am going to do WOD 12.5

BUT im going to do the womens one haha, ive done enough thrusters and squats this week so ill lower the weight

Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc


im shooting for round 15
Title: Re: Eric's Journal
Post by: John Stamos on March 21, 2013, 10:22:03 am
Morning-

did the wod 12.5 and made it to round 18

 it wasnt that it was super hard, just my back and shoulders were already worn out from previous workouts so i felt the burn pretty quick

did some walking twists with a 45 and went to the hardware store to pick up a 4ft pvc pipe.  My old foam roller is soft and doesnt do anything really anymore so i just tried the pvc out and having it on my upper ass/lower back for about 30 seconds got rid of the pain.


gonna go buy some epsom salt, a actually timer so idont have to keep checking my phone for how much time i have left in the circuits, and someother shizz


todays workout is "chest"

idk same as what i posted earlier i guess
Title: Re: Eric's Journal
Post by: John Stamos on March 21, 2013, 10:45:20 pm
First circuit

400m run
bench-225
pullups


for 5 rounds my old time was 16:30
New time- 14:20

I want to work up to 10mph for all 5 rounds

the cardio was fairly easy, i started to get tired by round 3 but the first 2 i was really fine, 4 and 5 is when it started to hit me

Cleans-135
dips

21-15-9

massive push up circuit, about 7 or 8 rounds of it, probably a total of 240 push ups

i did a lil machine work and that was it

tomorrow ill just be doing single muscle groups in the afternoon and some WOD in the morning, not sure which one maybe the burpees one that i skipped

weight- 267.2

would have been 265 if i didnt cheat really bad on my diet this week
Title: Re: Eric's Journal
Post by: John Stamos on March 25, 2013, 11:32:43 am
Saturday morning i lifted my arms to stretch, my rhomboid major knotted up on me so i had to deal with that and not my left side is fucked but i still worked out this morning


Warm up- cleans

95x10
135x10

sets

165- first 5 minutes 3 reps on the minute
last 5 minutes- 3 reps every 30 seconds

total- 45 reps

pool room(about 85-90 degrees)

AMRAP 10 minutes

5 med ball throws
5 burpees

not sure how many rounds i got maybe 10 or so but I am awful and I mean AWFUL and burpees

later today at 4 is legs
Title: Re: Eric's Journal
Post by: John Stamos on March 31, 2013, 08:41:25 am
O wow I didnt update all week...ill just do a recap

monday- legs- worked up to 275 front squats
did some front rack bb lunges- worked up to i think 165
other then that same shit

tuesday- shoulders- worked up to 255 for push press
finished off with 100 reps of 80lbs which was still fairly easy

wednesday- back day, had to leave during lunch at work to do this, and this was an awful workout i was way too sore and tired so nothing worth mentioning

thursday- chest

First circuit with the 400m run, bench 225 and pull ups I got around 14:08 but I think i started later than I really did so anywhere between high 13s and 14:08

Tomorrow morning

cleans- 185x3 on the minute for 5 minutes then 205x1 every minute for 5 minutes

then Burpees which ive been skipping out on for idk 100 reps
and what else idk if i do more then ill post it
Title: Re: Eric's Journal
Post by: John Stamos on April 01, 2013, 02:23:09 pm
Idk why i put what im gonna do the next day, I never do it

this morning

climbed the ladder

1-1-2-2-3-3 etc etc all the way to 10

Cleans- 165lbs
Bench- 205lbs
Title: Re: Eric's Journal
Post by: John Stamos on April 02, 2013, 02:40:40 pm
Yesterdays leg session

OH squats- 135x5
front squats- 135x5
                      185x1
                      225x1
                      275x1
                      300x1- at this point threw the calf raise machine under me to get a sense of height so it was a touch and no
                      315x1
                      335x1

cleans- 135x3
            185x1
            205x1
            225x1
            240x1- new PR

circuit for 5 minutes 5 reps each

DB clean and press
db snatch
db high pulls


lunges- 135x2x5

single leg press on machine- idk worked up to 205 i think for 10

10 rounds

med ball throwsx5
burpeesx5


TOday Shoulders

im gonna try for

shoulder press-
5 reps light weight- Im thinking 110lbs (40% max)
5 reps medium weight- 165lbs (60% max)
5 reps heavy weight- 215

this was pretty good

seated clean and press
side delt raise
rear delt raise
21-15-9

this one was rough

5 rounds

75 reps total
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc

made it to 14 reps on round 21 of thrusters

shoulder press 3 sets of light weight

weighted crunches- 100lb dbs 3x10



then db work and might finish off with a ladder or something i forgot what i have to do




Title: Re: Eric's Journal
Post by: John Stamos on April 03, 2013, 06:43:22 pm
Back day

pendley rows- off pins about mid shin level

135x5
165x5
185x5
205x5
225x5

circuit 1- team circuit so as many rounds as we could in 10 minutes(it ran to 13 minutes cuz he took so long), 5 reps each, barbell stuff was 135lbs

sumo high pulls
db swings-60lbs
power curls

we each did 4 rounds, i think, my rounds were about a minute and his rounds were well over twice as long as mine, he was going amazingly slow and taking breaks when he just wanted to run down time.  Also bitching and moaning, oh i cant get into it today blah blah blah it was pissing me off but i just let it slide

If i did it by myself i could have gotten probably 8 rounds or more done

lat pulldown- 175lbs
row(had the seat low to try and get a good squeeze in the middle
back extensions(50lb db)


clean- 135
pull ups

3 rounds about 10 reps each


ladder- 1-1-2-2-3-3- etc to 8, was going to do 10

clean-135
pull ups

if we did 10 then we would have ran out of time, he legit fucking took a 30 second break before he did the first round, it was 1 FUCKING CLEAN! and he kept doing that throughout, last time i did this with bench i was pouring with sweat and i was using heavier weight, i felt fresh throughout

then some ab work


with tomorrows workout im just going to throw my headphones on so i cant hear him so hopefully he doesnt try to talk and waste time
Title: Re: Eric's Journal
Post by: John Stamos on April 08, 2013, 08:26:38 am
Last weeks "chest" day

400m run-bench 225, pull ups circuit for 5 rounds for time

Time: 12:50

pretty badass since I was trying to get into the 13s


then the regular shit, cleans and dips 21-15-9

nothing else different happened


today is legs
Title: Re: Eric's Journal
Post by: John Stamos on April 08, 2013, 06:56:48 pm
warm ups

OH squat
95x5
135x3
155x1
175x1(pr)
185x1(pr)

Once I get outside working out this will go up a lot more

Snatch
135x3
155x1
165x1
170x1- pr even though i did it last week but last week was a half snatch/ push press, this one was a lot easier

Thrusters working up heavy then into front squats

Thruster
95x1
135x1
165x1
185x1
205x1
225x1
front squat
255x1
275x1
315x1(pr)
370x1(off box PR)

Heavy cleans

-I started doing a clean with a jerk catch to it, more dangerous it seems but I get to dip lower into it

135x1
185x1
205x1
225x1
240x1(new pr)
245x1(new pr)

db lunges- worked up to 85x3x5
front squats(db)- 100x3x10
circuit

AMrap- 15 minutes
95lbsx5 reps each
thrusters
upright rows
power curls

had 2 other people so we switched after each set

heavy crunches (dumbbells)

100x3x10
Title: Re: Eric's Journal
Post by: John Stamos on April 08, 2013, 07:59:21 pm
2 kids in the gym today lined up next to eachother in front of the mirror and looked at their stomachs, one was just skinny and the other super fat.  It will make me appreciate having my own gym if i get into corrections because I will decide who joins and who doesnt. idk what hashtag means but hashtag i have public fucking gyms

also noticeable gains, weight lol around 270 but

trapz- a lot bigger
and even though im not as lean as I was I can still tell that my back is waaaay bigger than the last time i posted a picture on here

my arms are staying the same with bassically zero direct arm work
legs are a lot bigger, i even ripped my pants that i wear for work(the thighs were super tight, it looked like i had those 70s bellbottoms or whatever the hell they are called on)
sadly my chest is staying the same
Title: Re: Eric's Journal
Post by: John Stamos on April 10, 2013, 09:17:37 am
yesterday- shoulders

push press- worked up to 255x1

db circuit- 21-15-9 with 35lbs

clean and press
side raise
upright rows


machine work

95lbs push press for 100 reps, stopped at 50, then 70 then finished it off

heavy ab work

today is back but not sure if ill get to it since I am extremely sore, I took the weekend off for my CO test so i can do it saturday probably
Title: Re: Eric's Journal
Post by: John Stamos on April 11, 2013, 08:38:50 pm
I made the mistake of taking hydroxy cut and super pump before the workout...incredible energy but i felt like balls

"chest" day

Warm up

Cleans- On the minute every minute for 10 minutes
185x5 reps
50 reps total

this was a lot easier to do than when I maxed out last time, if i maxed out today i probably would have been in the 250 range


Bench-first 5 minutes i used 225, last 5 i used 185, 5 reps each set
farmers walk-80lbs dumbbells

AMRAP in 10 minutes

This was a lot harder than the running circuit i usually do

I had a puking feeling when I was done


3 rounds of push ups at different heights, failure at every station

machine work, a couple sets of 50 reps for chest press and flyes

and that was it
Title: Re: Eric's Journal
Post by: John Stamos on April 12, 2013, 07:25:14 pm
Back day

warm up

OH squats

worked up to 195- new pr

first circuit

reps- 2-4-6 AMRAP 5 minutes
deadlift- 225
db swing- 80lbs
bent over db rows- 55s

Lat puldown/walking plate twists
row machine/walking plate twists

3 sets each

heavy ab work

curls

nuff done

sunday is my CO test, gonna relax and study for that so i can build my own gym

and I heard that this mother fucker in the white house is trying to do a rain tax, so anything thats in your yard that is blocking the rain from hitting the ground gets taxed, da fuck is up with that?!
Title: Re: Eric's Journal
Post by: John Stamos on April 14, 2013, 03:32:10 pm
It's warm out so I figured id try a dunk session.

starting off- 8.5 feet felt shitty but then i got into the groove
9ft- last monday I couldnt even dunk this with 2 hands and barely with 1
      - today I easily dunked it off 2 without trying hard and dunked 9.5ft

10ft at the gym i was only barely touching the rim off a full run up and today i snapped er pretty good

ik the program im on isnt magical but just my body used to jumping again, but i dont think tis too bad for a 5'10 270lber
Title: Re: Eric's Journal
Post by: John Stamos on April 15, 2013, 05:53:07 pm
Today- Legs

Front squat-
135x5
185x1
225x1
275x1
300x1
325x1-new raw(without a box) pr


Cleans
135x5
185x1
225x1-super easy
240x1-super easy
250x1-new PR- not to bad, maybe could have gotten 255 but didnt want to fail for nothing on it

Front rack position lunges- worked up to singles with 175lbs

Front squat(db)/med ball wall throw circuit on the minute every minute for 10 minutes(but did 11 sets) and 5 reps each
db-100lbs
med ball-  i think its 12lbs...heaviest we have at the gym, but tomorrow I am going to make a med ball using an old basketball, duct tape, and sand



1 legged leg press- 160sx3x10
1 legged leg curl- 75x3x10

calf raises- idk worked up to 4 plates for a set of an easy 10

crunches on decline with a 45

thats aboot it.

I believe I am going to keep adding db swings on wednesdays(back) and cleans on the min every min on thursdays
Title: Re: Eric's Journal
Post by: LBSS on April 15, 2013, 06:17:01 pm
w/r/t rain tax: not white house, not sure where you heard that. just maryland, where governor o'malley signed a law last year, passed by the maryland legislature, authorizing a tax on impervious surfaces (ones that don't absorb any water when it rains) for 10 counties and baltimore. basically a small fee levied to help pay for upgrading stormwater management systems. it's up to individual counties how to implement it.
Title: Re: Eric's Journal
Post by: John Stamos on April 15, 2013, 07:04:20 pm
ooo, someone told me they want to start it in new york but maybe they were misinformed. 
Title: Re: Eric's Journal
Post by: LBSS on April 15, 2013, 08:41:26 pm
i mean some places already do impervious surface taxes. the town next to my hometown, for example, and my girlfriend's hometown. it's a pretty sensible thing to tax, really. for maryland, the bay and its tributaries aren't going to clean themselves up, that shit is expensive. hardtop and roofs and stuff are among the leading contributors to water pollution. solution: tax owners of things that harm the environment to help clean up the environment that we all help damage.
Title: Re: Eric's Journal
Post by: John Stamos on April 15, 2013, 09:23:59 pm
Yeah i see your point on it, ill just be pissed if it happens where i live eventually when i build my house if i get into corrections since I plan on building a massive gym.  Oh well shit will happen
Title: Re: Eric's Journal
Post by: John Stamos on April 16, 2013, 06:49:41 pm
Shoulder day

Heavy thrusters

135x3
185x1
205x1
230x1- new pr

Heavy front raise- worked up to 95x5

DB Circut-21-15-9 rep scheme, 21s-25lbs....15s-35lbs......9-45lbs

Clean and press
side raise
front raise

Heavy db upright rows- worked up to a single on 100s

"power shrug" idk i put the pins to the height where the bar starts when i do hang cleans then powered the shit out of it into a shrug

worked up to 500x2

machine work-shoulder press

100 rep shoulder press test- 135lbs
stopped at 30, then 50, 70, 90, then finished with 100

Heavy abs

walking db russian twists i guess u can call it- worked up to 75lbs

heavy crunches- 100lbs dbs 3x10
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2013, 07:19:55 pm
Deadlift-225lbs 2 reps
bent over row-135lbs 6 reps

did this circuit for 10 sets

chest supported db rows- 70x3x10

Lat pulldown and machine row- 3 sets of 10 idk not too heavy

db swings- 60-70-80-90-100 all 4 reps a piece

heavy crunches- 100x2x10-1x30 final set

Title: Re: Eric's Journal
Post by: John Stamos on April 18, 2013, 08:15:33 pm
Bench- worked up to 350 for a single, it wasnt hard but I didnt want to risk going heavier for nothing

Bench-185
farmers walk-80lbs dbs

AMRAP in 10 minutes


Push up on floor-x10
Push up about 8 inches up on the side of the squat rackx10
med ball throwsx10

5 rounds of this then 5 rounds on the other side of the squat rack where the bar was raised higher

machine work

then some tricep work

waited about an hour for my buddy to get there to do another quick workout

push pressx5
bench 135x5

10 rounds of that without rest

idk im out of it and i cant think but it went something like that
Title: Re: Eric's Journal
Post by: John Stamos on April 22, 2013, 07:52:43 pm
Legs

OH squat- worked up to idk 8 reps or so of 135lbs just getting warmed up
Front squat- 185x2
225x1
275x1
335x1-new pr
Back squat
315x1
365x1
385x1

THis was done without a belt or knee wraps or any support and I managed to get below parallel on it

CLeans
135x2
185x1
230x1
245x1
255x1-new pr

on 260 i missed by maybe a few inches

Med ball throwx10
pull upsxidk sets of 2

10 rounds of this without rest

single leg press

heavy ab work
Title: Re: Eric's Journal
Post by: John Stamos on April 23, 2013, 05:29:57 pm
Shoulder day ooo joy

Heavy thrusters

worked up to 240 for a new pr

THis felt heavy but my legs are fried so i didnt get a whole lot of help from the squat

For time- 15 minutes

idk ill call it a front and back thruster complex
so a front thruster into back squat then into a push press etc counts as 1

thruster complex-30 reps(60 total thrusters)- 135lbs
crossfit push ups-30 reps
pull ups-10 reps

-the crossfit push ups idk what they call then but you go all the way down then pick your hands up off the ground and then push up



db-25lbs
clean and press
side raise
front raise-plate

21-15-9

then i did 21-15-9 for seconds of overhead hold, side hold and front holds with 10lbers

ab work

resting now then gotta train my client at 630 and ill get into jump roping and burpees with him



Title: Re: Eric's Journal
Post by: John Stamos on April 24, 2013, 12:02:33 pm
My hunting course is at 530 so I did a morning workout which always sucks

My lower back wasnt feeling the best, I have to start stretching a lot more and hopefully that solves it

3 rounds- 2-4-6

deadlift-225
barbell row-135
1arm db row-100

lat pulldown-3x10- powered through that shit
db swings- worked up to 80s

jump rope- tried to practice double unders but idk i did probably 500 singles

tomorrow will be a light day
friday chest day
next week things will change, ill lower the amount of leg exercises but up the reps of singles on front and back squat and throw in more circuits with jump rope at the end
Title: Re: Eric's Journal
Post by: John Stamos on April 26, 2013, 04:21:43 pm
First workout of the day

Cleans

210lbs 3 reps on the minute every minute for 7 minutes then switched to doubles for the last 3

played around with my kettlebell

incline db press-50s 3x20

jump rope- idk how many i did really.  started off just jumping without counting for awhile then decided to try and hit 100 without stopping and that lasted about 4 or 5 times

then i did the idk crossfit push ups for a set of 50

also did some heavy tricep work

thinking about going back right now or fairly soon to do another one
Title: Re: Eric's Journal
Post by: John Stamos on April 26, 2013, 06:17:24 pm
second workout

jump rope-1100 count in 14 minutes...went 349 consecutively

other then that just random shit, some ab work
Title: Re: Eric's Journal
Post by: John Stamos on April 29, 2013, 05:54:29 pm
front squat-didnt feel strong on these today

worked up to 315 but it was a full front squat, normally ill go maybe a lil below parallel or parallel

back squat- worked up to 390- felt decent

cleans- went for heavy singles for 10 reps but did singles switching out with my workout partner

used 225

pool room- about 90 degrees and it was so bad that it was hard to breathe and i had to leave after each exercise to catch my breath..buuut here it is

all of them 50 reps

Burpees
med ball throws
sit ups
the hands off the floor push ups


I was going to do more after this but if I did i would have passed out or puked ooor both
Title: Re: Eric's Journal
Post by: John Stamos on April 30, 2013, 03:21:13 pm
"Shoulder" day  :wowthatwasnutswtf: :strong:

Heavy thrusters- worked up to 250
db circuit- clean and press, side raise, high pulls- 30lbs, last set was with 50s for 21-15-9
KB front raise- used 40lbs for 21-15-9

5 rounds
jump ropex50
decline push upsx10
med ball throws-x10

last set i went to 100 on the jump ropes

ab work

decline sit ups/lying down plate crunches (25 on forehead)

then drop set on shoulder press



Title: Re: Eric's Journal
Post by: John Stamos on May 01, 2013, 04:21:11 pm
Todays workout's gonna be a doozy

Deadlift-225lbs
reps-10,9,8,7.....1

power clean-165lbs
reps-10,9,8,7.....1

Bench Press-185lbs
Reps-10,9,8,7.....1

This wasnt too bad, the deadlifts were the hardest

2 rounds
KB Swings- 50 reps
Lat pulldown/row machine- AMR until kb swings are done

-this was rough, biceps were just shot

Circuit
Air squats-100
burpees-10
push ups-50
jump rope- 100


Basically I got to the gym and my workout partners said we gotta be done by 630( 3 people working out for a hour and a half doing all this shit? idts) so time restraints piss me off  and he copped out early and i finished up.

The pool room is getting a bit easier to workout in and the burpees are a bit better
Title: Re: Eric's Journal
Post by: John Stamos on May 02, 2013, 05:49:44 pm
1 mile run-10 minutes
bench-135x150 reps
3 rounds of squat rack push up circuits
db chest press rack surf- 50,40,30,20- weight=Reps
med ball burpee chest throw-25 reps
1 mile run
ab work

Title: Re: Eric's Journal
Post by: John Stamos on May 06, 2013, 06:50:29 pm
Leg day..hardly

My energy levels werent the best, I think i need to deload a bit next week

front squat- worked up to 315 but barely idk just felt super shitty
back squat- 315x2x5
front squat- 225x5

jump ropex50
med ball throwsx10

5 rounds

heavy ab work


next week I think  I am going to do

1 mile run
major lift
1 hard ass WOD
ab
1 mile run

keep it short and quick
Title: Re: Eric's Journal
Post by: John Stamos on May 06, 2013, 08:43:09 pm
Im bored so ill plan out next week

1.5 mile run

Front squats- start low and slowly working my way up until I dont hit full squat depth anymore

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes

of course this will be modified with fat man pull ups and a lighter thruster

I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made.  My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape.  I think its about 20-25lbs but ill weigh it at the gym
1.5 mile run



Tuesday

Push press-heavy idk yet

one mile
100 pull-ups
200 pushups
300 shoulder stuff(100 reps side raise, 100 clean and press, 100 front raise)
1 mile

ab work

ill figure out the rest later
Title: Re: Eric's Journal
Post by: John Stamos on May 07, 2013, 12:36:06 pm
Today shoulders

Shoulder press           pull ups               double unders
15                               15                        30
12                               12                        30
9                                  9                         30
6                                  6                         30
3                                  3                         30

press will be with 135

front raise with 25lberx100
side raises with 20x100
press with 20sx100
upright row- 35(KB)x100

good nuff
Title: Re: Eric's Journal
Post by: John Stamos on May 08, 2013, 01:53:43 pm
Today

Mile Run


Deadlift- 315x3x3

5 rounds
bent over rowx135x5
pull up
power curl-135x3
KB Swingx10
jump ropex300

then the circuit from the LHMR program

mile run


first mile was 8.19 second one was a lot slower, i need compression shorts again haha

other then that, i was sweating enough to make the people at the store after the gym stand a lil further away from me than normal in line

Title: Re: Eric's Journal
Post by: John Stamos on May 10, 2013, 12:00:41 am
DB chest press-70sx70
                         60x60

Snatch- worked up to 180, new pr, but this was a hang snatch and off the ground for 135 felt a lot easier
Cleans- off the ground- worked up to a couple sets of 205 n it feels shittier than hang cleans,
db snatch- worked up to 100s for a few reps n sets
curls- worked up to 155 for a set of 5
some extensions and ab work


super hot girl in the gym and even though I pussed out, I did it in a way that i think makes her more interested at me cuz she gave me "the look" as she walked out of the gym, but when you have a girl whos actually fit and not just skinny with a jiggly butt, shes a keeper

true story
Title: Re: Eric's Journal
Post by: John Stamos on May 10, 2013, 06:50:06 pm
10am

1 mile run, some trap work

later....

3 rounds
bench 225x2
deadlift shrugs-275x3
kb swing-55x10
medball throwx10

some more trap work

back machine work

etc etc
Title: Re: Eric's Journal
Post by: John Stamos on May 13, 2013, 10:33:21 am
heavy pin cleans

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes

of course this will be modified with fat man pull ups and a lighter thruster

I am going to try and find a deck of cards and the exercises will be hmmmm
xfit push ups
squats
burpees
sit ups
med ball throw- with my new 1 I made.  My dad hit my basketball with the lawn mower so i filled it with sand, used shoe goo and duct tape.  I think its about 20-25lbs but ill weigh it at the gym

ab work

plank plate stacking
walking db twists
crunches with plate on forehead
oblique work


that wod I will keep on here but Im switching it to the shoulder or chest day

this wod is what ill be doing today!!

50 back squats-135
40 pullups
30 shoulder press-135
50 front squats-85
40 pull ups
30 oH press-85
50 OH squats-65
40 pullups
30OH press-65
Title: Re: Eric's Journal
Post by: John Stamos on May 15, 2013, 02:53:43 pm
THe heavy pin cleans I worked up to 225, bar was set just above my knee

the circuit I did was rough as tits, my legs are still fucked from monday

ended up doing a lot of ab work and a 30 min walk

Yesterday

Strict OH press- up to 200lbs
Was going to do a easy 225 push press but I hit myself  on the way up underneath my chin sooo i said fuck that im done

did 100 reps of front raise, side raises, and db clean and press

Got a deck of cards and whatever card I drew i had to do that number of push ups-squats-burpees



Title: Re: Eric's Journal
Post by: John Stamos on May 16, 2013, 03:52:19 pm
Todays workout will start off with

3 rounds

150 wall ball throws- 24.6lb med ball
90 double unders- so 180 singles, i suck titties at double unders
30 xfit pushups


Bench-155 for 100 reps
db press-40 for 100 reps
incline push ups- 100 reps


ab work

mile run or walk until my client gets there, even though I have a feeling this workout will take me a long ass time
Title: Re: Eric's Journal
Post by: LBSS on May 16, 2013, 04:54:19 pm
90 double unders = way more than 180 single unders  :P
Title: Re: Eric's Journal
Post by: John Stamos on May 16, 2013, 08:21:44 pm
Yeah i started practicing them on fridays

I used a 12lb ball instead of mine, if i used mine then I woulda died

I liked this workout, it got me sweating bad but didnt have me on the floor, like a continuous increased heart rate but it didnt go way to high


this will be a workout I do once a week for sure
Title: Re: Eric's Journal
Post by: John Stamos on May 20, 2013, 06:31:14 pm
Just wasnt into it today, worked on getting full depth, my upperback isnt as flexible as i used to be so I have to work on that again since once I hi the bottom, id hunch over



With the shitty day

worked up to a Front squat of 275, ATG which was amazingly shitty but what can you do, i took a week of heavy lifting off last week

BAck squat just used the 275 and did 3 easy atg

Cleans- did 3 sets or 225

1 set of 5
1 set of 3
1 set of 1

Thruster-80lbsx15
FM Pull ups-x15

did 5 rounds

some ab work


Im taking the hoop off my old basketball set up and While I am home,  on the Hour I will do 25 mdball throws

so assuming i wake up at 7 thats about 10 rounds

hmmm how about medball throws/xfit push ups

that sounds good
Title: Re: Eric's Journal
Post by: John Stamos on May 21, 2013, 05:24:15 pm
storming out so didnt do the medball throws

Ladder
1-2-3-4-5....10

Push press-155
Snatch-1-5=135lbs
            6-10=95lbs

21-15-9, 20lbs dbs
Side raise
front raise
push press

honestly this killed me, my shirt was soaked

going back to train my client and do some ab work

Title: Re: Eric's Journal
Post by: John Stamos on May 25, 2013, 12:31:00 am
Deadlift- 185x100

this gave me a migraine

Bench-135x100

this made the migraine worse

went home and came back to train with my client

we did

a ladder- 1.2.3.4.5......10

Bench 135
push ups
medball throws
bent over db rows-50s

1 person did a round while the other did KB swings with 45lbs until the other person finished their round.  This seemed easier in my head

and to finish it off we just ran through the machines, 30 reps on everything no breaks

weight-269
Title: Re: Eric's Journal
Post by: John Stamos on May 28, 2013, 10:02:57 pm
Front squats
worked up to 280

but this was a 280 where I felt like I couldnt get any lower

then threw 315 on and did the same for back squats
335 full squat for back squat


Cleans- 225 for a few reps

3 Rounds

150 medball throw
180 jump rope count
30 push ups

this was just awful again, last time i did it my cardio was the problem, this time it was my shoulders and legs


then some ab work


weight-269 w/ shoes so last time i weighed in im about 2lbs lighter
Title: Re: Eric's Journal
Post by: John Stamos on May 30, 2013, 08:09:15 pm
Today i did
2-4-6-8

snatch-135
upright row-95
push ups
bent over row-135

4 rounds



3 rounds

side db raise-25lbs- roughly 30 reps each and 30 reps of KB swings with 55lbs


some ab work


weight-266
Title: Re: Eric's Journal
Post by: John Stamos on June 06, 2013, 01:27:11 pm
Ever since my Last post j been taking it easy working on ass to grass
 Working with 255  for front squats for 3x3 .n I hit a oh prize PR at 210# today is back n trapz
Title: Re: Eric's Journal
Post by: John Stamos on June 06, 2013, 08:43:06 pm
deadlift shrugs- worked up to 365
cleans-155x5x OTMEM for 10 Minutes
circuit

Lat pulldown until other person finished 30 push ups
lat pulldown........30 squats
lat pulldown........30 bent over rows (dbs)
lat pulldown........30 db upright rows
lat pulldown........30 KB swings
Title: Re: Eric's Journal
Post by: John Stamos on June 07, 2013, 09:52:13 am
Today IM thinking that my legs feel fine so I'll do squats j doing singles hamstring work ummm trap work lower back and just d
O a circuit  for other muscles I hate doing this on my phone
Title: Re: Eric's Journal
Post by: John Stamos on June 10, 2013, 01:39:37 pm
Morning WOD
Front squats ATG- work up to 90% then use a high box


3 rounds, each exercise 1 min with 30 second break
push ups
squats
medball throws

jumping jacks-10 reps OTMEM
Burpees- complete 50 but only after the jump ropes so do it in the least amount of minutes as possible



for the front squats I went to 285 atg and idt I could have gotten any lower, but my posture is fucked up so its making the front squats a lot harder.

On the high box I worked up to 350- easy but didnt want to push it more.
Title: Re: Eric's Journal
Post by: John Stamos on June 10, 2013, 08:36:40 pm
Night WOD

Clean and press- worked up to 225 then back down to 185 then 135 but did snatches for that

Thrusters-30lb db 1 min on 1 min off- 3 rounds

Jump rope 20 reps
medball throws- total 100 reps

jump rope on the minute every minute and just get as many med ball throws in before the end of each minute

ab work
Title: Re: Eric's Journal
Post by: John Stamos on June 11, 2013, 08:38:21 am
If I can get my chika workout partner to show up this morning if shes still not sleeping then Ill do.........hmmmm


21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

50-40-30-20 and 10 rep rounds of:
jump rope
medball throws

5 rounds

quarter mile run
bench
pull ups
Title: Re: Eric's Journal
Post by: John Stamos on June 11, 2013, 07:25:53 pm
We didn't do the medball throws but I did them tonight


Shrugs- db warm up
100sx2x10

Barbell
135x10
225x10
315x10
405x10
500x10
550x10

Curls

up to 135x10

skull crushers- 75x3x10
push downs

50-40-30-20-10
medball throw
jump rope

TOday i got my supplements in and I took

IForce conquer- pre
Iforce compete-intra

I dont know if it was the supplements or just I do a lot of medball throws and Im used to em but I did all sets unbroken

But it feels good doing 2x a day when I can
Title: Re: Eric's Journal
Post by: LBSS on June 12, 2013, 08:51:29 am
straps on the shrugs?
Title: Re: Eric's Journal
Post by: John Stamos on June 17, 2013, 08:15:39 pm
yeah I throw the straps on starting at 405, i can probably hold it without them but doing shrugs itll fall right out.


Today

afternoon

Front squats
1x3x230
1x3x260
290x1
High Box Front Squats
315x1
365x1(have videos on my phone and Ill see if i can upload them

Cleans-185x3 On the minute every minute for 10 minutes

200 air squats
20 jump ropes

20 jump ropes on the minute and do as many squats as possible in each minute until I hit 200


Tonight


Bench- worked up to 315 for an easy single
curls

db incline chest press/ 2 hand db extensions- 60 for the press, 30 for the extensions, about 30 reps each for 3 sets

machine extensions


then my chika workout partner came in 10 mins later

50-40-30-20-10
medball throws
jump rope until medball throws are finished

same deal but used
air squats
push ups


chest press machine and flys- 100 reps on each

done day


and this doesnt sound like much for shrugs since on the power bench when i worked out in auburn i was doing over 900 on it, granted its easier on a barbell but its probably 650 or more on a barbell
Title: Re: Eric's Journal
Post by: John Stamos on June 19, 2013, 10:05:19 am
Yesterday


morning

3 mile bike ride
50 thrusters-45lbs
30 pullups- other person did upright rows-65lbs until the pullups were finished
60 KB swings- pushups until other person was finished

light ab work


Afternoon

OH Strict Press- worked up to 220lbs- this was my absolute max, 5 more lbs would have made it come crashing down but its another 5lb PR
Seated side and front raises
Arnold press
finishers- ive talked about these before years ago, seated, bring the dbs from your side and click them together at belly button, chest, then head heights.


my body is just fucked already so this morning im going to do ab work and arms

Title: Re: Eric's Journal
Post by: John Stamos on June 23, 2013, 05:52:18 pm
last week was all screwed up and i only remember what i did on saturday


but at some point i did 185x3 for cleans on the minute every minute for 10 minutes

but saturday I did

1. alternating minute rounds for 10 minutes of medball throws and jump rope

each round I got around 35-40 medball throws and 100-120 reps maybe of jump rope

2. 3-6-9-12-15-18
thrusters-65lbs
fat man pull ups

Ive been slacking on this kind of stuff so I only made it to round 18 of thrusters, very disappointed so gotta get my ass into gear

finished off with some ab work

tomorrow is legs

Title: Re: Eric's Journal
Post by: John Stamos on June 26, 2013, 09:38:51 pm
Monday- legs

Front squat- raw- 275
front squat- box-  385-new pr

idk what i did after that but after what I forgot I did

3-6-9-12-15-18-21

Thrusters-65lbs
fatman pull ups

i made it to 10 reps in the round of 21

shoulder day i did heavy pressing, some heavy front and side and rear delt work, then finished off with a 200 rep set OH press with 65lbs

today was back

low rack pulls- 405(havent done deadlifts or anything seriously in a long ass time)
snatch grip deadlift- 315
row machine
jump rope- 500 reps, every fuck up i did 5 push ups
Title: Re: Eric's Journal
Post by: John Stamos on June 30, 2013, 07:40:03 pm
Ill only have mon, tues, wed, friday to workout this week

Morning I might get to the gym before work, If I do then

1 mile run

then some wod

later

Front squat- maybe 5x3
225
230
235
240
245

These were all as far as i could go down, the 240 and 245 i did 3 singles to save my wrists, used a closer grip n it worked out a lot better.  I also have to fix my posture before the next squat workout, I think thats whats making me lift a lot less than I was
Cleans- 185x2x10 minutes OTMEM

The cleans went good, i did 2 reps instead of 3 but I didnt use straps and I went off the floor, which I never do.  Some of the reps went up a hell of a lot easier than I thought they would have.

Last WOD

Bike 3000 meters
75 Kettlebell swings, 1.5 pood
Air squats-100 reps
60 Wall ball shots, 20 pound ball
Run 800 meters
45 Pull-ups

for the KB swings I used 45lbs, did 45 reps, break then 30 reps.

air squats, did 5 sets of 20 with 2 leg shakes inbetween

med ball throws broke it up into 2 sets

the run was shitty, my legs were fried, hardest half mile ive ever done

the fatman pull ups, idk i dont think im going to do them anymore, i cheat on them anyway most of the time cuz i find them pointless and just want to get them over with.
Title: Re: Eric's Journal
Post by: John Stamos on June 30, 2013, 07:41:38 pm
Tuesday

Shoulders
strict press-heavy, 1-1-1-1-1
       185,190,195,200,205
push press-heavy, 3-3-3-3-3
       205,210,215,220,225
Hang Pussy- 5-5-5-5-5
 worked with 135

just did that
Title: Re: Eric's Journal
Post by: LBSS on July 03, 2013, 03:52:21 pm

Hang Pussy


lol.
Title: Re: Eric's Journal
Post by: John Stamos on July 03, 2013, 08:48:48 pm
lol  I was wondering if anyone was going to catch that.

Today

Bench- worked up to 315 for an easy single
drop to 135x62

3 rounds of push ups on different heights

med ball throw- 50-40-30-20-10

night time

Heavy lat pulldown, 3-4 sets of 10

speed pulls- same grip as i do for cleans- 225

some quick arm work

tomorrow i may get fancy enough and find a gym to go to but idk I might just do something at home, and friday will be a leg day again or something
Title: Re: Eric's Journal
Post by: John Stamos on July 07, 2013, 11:56:08 am
Didnt do anything either of those days, had to do an overnight shift n felt like ass on Friday.   Gonna stick with 3x 3 for squats tomorrow. Throw in a mile run, more cardio shit n idk another strength movement
Title: Re: Eric's Journal
Post by: John Stamos on July 09, 2013, 01:40:15 pm
Yesterday I did

Cleans- 190lbs off the floor, no straps
     - 10 minutes-2 reps- OTMEM

then a lot of basketball

today

Front squats- OTMEM 10 minutes- doubles
185
190
195
200
205
210
215
220
225
230
235

2 minute rest

Back squats- same thing
185- til minute 4
205
225
245
255
265
275

cable crunches and calf raises


I am taking phenelox by metabolic nutrition and 5 days in and i was at 271 and now im down to 266
Title: Re: Eric's Journal
Post by: John Stamos on July 11, 2013, 08:57:46 pm
This morning

Shoulder press- worked up to 245, it was easy but until i get bumper plates i probably wont go much higher than this just in case

21-15-9-3

db side raise, front raise, press and wall ball throws

25lbers used for dbs

ab work


a few hours ago

Bench/farmers walk 10 min wod

bench 5 reps then farmers walk, amrap

push up circuit, 3 rounds

100s on chest press machine and flys


I got my stability ball in the mail so Im going to buy about 150lbs of sand and put as much of it as i can in the ball to make a heavy ass medball to do cleans and i figured out how to get my videos on here from my phone so ill video tape it to see how it goes
Title: Re: Eric's Journal
Post by: John Stamos on July 12, 2013, 09:16:03 pm
new workout partner, hes super out of shape but he does the movements better than my last few

wallball throws
100
70
50
30
10

other person had to jump rope until the medball throws were done


did all of them unbroken

then just a quick round of snatches for a min then upright rows for a min

tomorrow is some back and oly lifts
Title: Re: Eric's Journal
Post by: John Stamos on July 13, 2013, 12:19:17 pm
did some arm and lat work

bought a shit ton of gorilla tape and duct tape for my 100lbs medball and first clean it split on 1 side since it landed on my bball court but hwen i did it in grass it was all good, im going to buy another ball a tad bit bigger to fit the 150lbs in it.  The sand that i bought from inside of home depot was wet so i couldnt fill the ball using a funnel so i had to cut it open but next time ill go to lowes for dry sand
Title: Re: Eric's Journal
Post by: John Stamos on July 15, 2013, 04:37:12 pm
just had a protein shake today so knew i wasnt going to go heavy today

DId some cleans, went off the floor at 215lbs
squats- worked up to an easy 245 front squat
db front squats- 100sx3x10

then the 3-6-9-12-15-18 etc etc of

thrusters and bent over rows

i crapped out on 18 so idk if my cardio is getting shittier or just the day with work and not eating a lot beforehand

so tomorrow is shoulders

friday- i plan on going to the gym around 8am and doing a 1.5-2 hour wod of just medball throws, see how many i can get within that time period

maybe cut it down to an hour cuz ik in about 30-40 minutes ill get about 500, idk ill figure it out
Title: Re: Eric's Journal
Post by: John Stamos on July 16, 2013, 09:27:40 pm
today

Push press-135-10 reps OTMEM for 10 minutes

21-15-9 of side raise n front raise dbs

upright rows

then some cardio

tomorrow is back, might do some medball cleans in the morning before work then gym at 2
Title: Re: Eric's Journal
Post by: John Stamos on July 17, 2013, 03:59:34 pm
Chipper

deadlift-225, 5-4-3-2-1
kb swings-100-25lbs
lat pulldowns-50 reps
fat man pullups- 50 reps
bike 2 miles
incline push ups-50 reps
cleans-50 reps
planks-100 seconds
bike 2 miles

I think this took about 25 minutes to do so not too bad including doing all of the setting up crap


weight-264.8, lowest in idk how long...i think 1 week into my sd90 i was about 265, september? maybe something like that.  Ive been working a lot more so ive only gotten liquide calories throughout the day, ive been making about 100-120 gram protein drinks and sometimes a sandwich for lunch, but before i weighed in i downed a powerade on the way to the gym and drank another during the workout so i think i could have gotten about 262-3, but fuck it 264 ill take it, im gonna go do some medball cleans with the heavy bitch!
Title: Re: Eric's Journal
Post by: John Stamos on July 18, 2013, 09:42:38 pm
Bench- 135- 100 reps, 10 push ups whenever i stopped

15 minute wod

10 medball throws-20lbs
5 burpees


this was just awful i felt like shit

id say i did 10-12 rounds
Title: Re: Eric's Journal
Post by: John Stamos on July 27, 2013, 07:11:04 pm
I havent been on here in awhile

I'm losing weight so my strength is going down as well, also I'm working about 60 hours a week again so thats not helping


basically all week was high rep shit, nothing new and today after work(1030pm to 6am) I went to the gym and tried to see how fast I could get 1000 wallball throws.  It took me 50 minutes But i could have gotten it faster because I was shooting to go for 2 hours but after the first hour after my rest I was fried.


Next week going back to what I used to do when i first started this
Title: Re: Eric's Journal
Post by: John Stamos on July 30, 2013, 09:08:49 pm
Yesterday did chest, nothing special

Today

Thrusters- 5x1, started with 165,175,185,195,215
Strict Press- 5x3 135, 145,155,165,175

Side raise, front raise, overhead press-100 rep each

3-6-9-12-15-18-21 of

thrusters
bent over row


ab work

I had my buddy and his kid work out with me today so the last thing we did was

1 person on shoulder press doing a drop set while the other 2 did upright rows until the drop sets were done
Title: Re: Eric's Journal
Post by: John Stamos on July 31, 2013, 08:10:23 pm
Cleans155lbs
                   1-2-3-4-5.....10
FM Pullups


Pendley rows

heavy lat pulldown

then some arm shit
Title: Re: Eric's Journal
Post by: John Stamos on August 04, 2013, 04:02:24 pm
Friday had to work, Thursday was a random day, this week my gym is closed so I made a  150 # med ball and going to make more.
Title: Re: Eric's Journal
Post by: John Stamos on August 05, 2013, 02:59:25 pm
I picked up 2 more stability balls, one will be 50lbs of sand then fill the rest with water and the other will be 100lbs


today I wont be able to get both done since it takes forever but Ill probably do 2 cleans with the 150# and 25lbs med ball throw for 5, go for 7 minutes then some circuits of pullups
Title: Re: Eric's Journal
Post by: John Stamos on August 05, 2013, 09:01:51 pm
Finished later than I thought making the damn things but this is what i did

10 min wod

2 150# medball stone type lift
carry my 100# med ball down my yard which is a mix of sand and 10 gallons of water
when i got to my third medball i did 5 cleans with it(50#s) then carry the water filled one back and repeat


this 10 minutes killed me, i went out too fast and tomorrow ill have to pace myself a bit more
Title: Re: Eric's Journal
Post by: John Stamos on August 06, 2013, 10:59:17 am
Morning 20 min AMRAP WOD

150# Medball FSquatx2
100# Medball Deadliftx2
50#   Medball Cleansx2



At noon ill be watching the conjuring online but ill do something like 10 push ups every 5 minutes or something until the movie is done
Title: Re: Eric's Journal
Post by: John Stamos on August 06, 2013, 02:48:21 pm
Chipper

Medball cleans- 150#x25 reps
Meball carrys- 100#x 10 reps(down about 30 feet is 1 rep, back is 2 etc)
push ups-50 reps
kb swing- 50 reps
bear crawl- 4 reps
Title: Re: Eric's Journal
Post by: John Stamos on August 08, 2013, 10:09:16 pm
Yesterday

5 rounds, 1 min rest between rounds

20 push ups
20 squats holding 30lb kb
kb swings-20 reps
20 jumping jacks
burpees- 5

today- fat day, lately cuz of work I havent gotten a lot of sleep and i dont eat anything until 5:00(like yesterday)  Just used today to have a high calorie day and rest up a lot

tomorrow Ill be going back to the gym I used to go to which i 100% miss so I'll make the 10 dollar day pass worth it
Title: Re: Eric's Journal
Post by: John Stamos on August 09, 2013, 02:22:43 pm
today

went to the gym...for free, the people that work there never stand by the front desk so I was happy

Getting into the cleans, I noticed that i was tight as hell in my hips and everywhere else.  It was probably from all of the medball work I did so my clean form was shittier than normal but took it a bit easy

cleans- worked up to 200
front squat- couple of singles at 225
hack squats- 2 plates on each side for 3x5 slow down and fast on the way up
calf raise

Power bench- 3x10x265
shrugs- worked up to 610lbsx10
seated tricep dips- 265x3x10

low lat rows

ab work


later today I will do more machine work and some kind of bw circuit
Title: Re: Eric's Journal
Post by: John Stamos on August 10, 2013, 04:18:19 pm
Mon morning

Jackie

Run .63 on the treadmill
45# thrusters x 50
Pullups x 30

Rest

Jump rope- for every 10 I do is 1 burpee.  So if I do 30 singles n I hit my foot I do 3 burpees. And I'll do it for idk 15 or 20 mins
Title: Re: Eric's Journal
Post by: John Stamos on August 10, 2013, 04:22:00 pm
Afternoon

Cleans to warm up

Fsquat- 5 rounds of 135x5, 175x5, 200x5

Sumo high pulls
Front rack DB squats n lunges
Spider-Man pushup and medball throws
Title: Re: Eric's Journal
Post by: John Stamos on August 11, 2013, 11:59:40 pm
I've been watching a lot of barbell shrugged podcasts and they had louie on there talking about how to incorporate west side in a crossfit routine.

I may do the workouts i posted earlier or yesterday i cant remember, definitely the morning one but I might move the cleans to the morning.  The afternoon workout, i may switch the Fsquat to a heavy doubles free then box. and idk I have it all written down, I guess ill go based on how I feel.
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2013, 03:18:09 pm
This morning

did jackie, took me forever because I tried to do the run too fast and it killed me

before that I did cleans off the floor.

135-155-175-195-215(i think this might be a new pr from the floor)

soon I'll be heading out to figure out what I wanna do
Title: Re: Eric's Journal
Post by: LBSS on August 12, 2013, 03:24:49 pm
much as i disparage crossfit i love following this journal. somehow it is very entertaining. how much do you weigh now? competition plans anytime soon?
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2013, 09:01:59 pm
I wont be able to compete for a long time haha Id say by the time I'm 26 or so, im 24 now.

my weight id say around 258 or so still, ill lose a bit of weight, pause for awhile, lose weight quickly again then pause, its a bitch.

I have a feeling my squats and everything are going to shit because all of the knots appeared again in my back and hips are a wee bit off so my form isnt what it was when I started.

If anyone has tips since I'm just winging it, its somewhat hard to find the balance between strength and doing the metcons.

This morning I did

DE Push

Incline Bench press- worked up to a few sets of doubles with 225
Push press- 6x2x155
side db raises
front rack DB walk
2 rounds
1 min incline db press
seated shoulder press

few hours ago

Jerks, worked up to 235
did a few sets of snatches, sumo high pulls at 135
DB high pulls

Jump rope- for ever 100 I got in the 5 minutes I did  10 burpees after, got a 589 count so I did 59 burpees and 59 push ups

Tomorrow is a pull day.
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2013, 09:03:24 pm
Also the ultimate goal is to open my own CF gym in Ithaca, NY and compete in the games before I'm 30.  If I do then I will have to idk put a laxative in rich fronings drink before each event so hopefully it slows him down.
Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2013, 09:14:51 am
About to head out for the ME pull day

Hamstrings are sore as balls so Ill deadlift based on how I feel so I dont snap a hammy

but I'm thinking working up to

deadlift- 5x1x?
PRows-  5x1
DB Deads- 5x10
lat pulldown
straight arm pulldowns
KB swings
back extensions

later today I will just pick like 3 WODS or 2 or whatever I feel like to do for the cardio aspect, even this workout I will keep the rest periods shorter than I normally would have during the whole bodybuilding and strength getting fat phase
Title: Re: Eric's Journal
Post by: LBSS on August 14, 2013, 10:38:27 am
well you could compete in PL or something in the meantime.

and i bet if you focused harder on cutting some fat and got down to maybe 220 or 230 you'd do pretty well at CF. although i guess i don't see you doing muscle ups, handstand push ups, double unders, and some of the other stuff that really improves with concentrated practice.
Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2013, 01:00:11 pm
yeah I've tried handstand push ups and a bit too heavy for them, handstand walks is a no right now and I'd practice muscle ups if I could but I'd have to have someone weigh down the tower on the other side so I dont flip it haha.

I'll give everything a try when I cut weight probably around 220, ultimately I want to be 195 or 200


This morning had to change it up a bit

Rack pulls below knees(hammys still sore as hell) just did singles from 315-355
PRows- worked up to a single of 185
Powerlifter rows- 315x10

        WHat i mean by powerlifter rows is I've seen a lot of powerlifters just side the bar up their legs for bent over rows, but I'm practicing what john north calls the catapult technique for more hip drive through the cleans and I figured thatd be a good thing to get stronger at.

DB deadlifts- worked up to the 100sx10

Lat pulldown- worked up to a heavy 5 then back down and did a set of 10 while holding at the bottom

Some arm work and to finish it off

Some people came in to get a idea of the equipment in the gym, and I pissed the old chicks off after they told the people we dont need new equipment, but I budged in and hopefully because of me we will be getting rowers and maybe some hammer press machines and bumper plates
Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2013, 07:10:17 pm
warm up
cleans
jerks
good mornings

back extension- held a 100lb db for 3x10

stiff arm pulldowns

ab work

then I went to try and do pull ups

I did 7 easy kipping pullups, surprised the hell outta me, went back and did 3 mores sets
Title: Re: Eric's Journal
Post by: John Stamos on August 15, 2013, 07:57:45 pm
I wish I could talk like a big old school southern black woman because my workouts today, Id have to start out by saying OOOH LAWD CHIL' for how great they were

So I just got synedrex and yeah it made a difference

warm up with some cleans

Incline bench- 230 for a quick double
Strict OH press- 135x5
                         145x5
                         160x5

Push press-  160x5
                    170x5
                    185x5

upright rows- 135x3x5
db side raise/front raise- 30sx30 reps
incline db press super set with standing alternating OH DB press- 50s for the chest and 40s for the OH press, went 3 rounds of 10 reps
did some tricep work and some ab work
drop set on shoulder press machine
took a break

METCON
5 minutes
3 burpees
3 kipping pull ups

2 min break

3-6-9-12......21
snatch-65lbs
push ups

made it to 3 snatches in round 21

took a break

single arm shoulder press(stuck barbell in a corner) worked up to 100lbs r so on the bar for a few sets of 10
shrugs- 225x10 fast as shit
db side raises and front raises and oh press-20lbsx100


I think thats it, the first and last workouts i did was with 2 different people and the metcon by myself

I still feel like I can go but tomorrow in the morning I'm going to try and walk a mile while holding my 150# Medball
Title: Re: Eric's Journal
Post by: John Stamos on August 15, 2013, 09:21:17 pm
Another workout

going to go on my cable crossover and just hit everything light just to get some blood flow going, stretch everything out and get my sudz on.
Title: Re: Eric's Journal
Post by: John Stamos on August 16, 2013, 03:48:10 pm
DE Legs

I had my 20lb weight vest on the whole workout

I did 8 sets of doubles with a pause in the hole for Front squats
135, 155,165,175,185,195,205, 215

then since the 215 was already on the bar I did 8x2 speed deadlifts

DB lunges
ham curls

jump rope for 5 mins then 60 push ups
Title: Re: Eric's Journal
Post by: John Stamos on August 19, 2013, 06:23:25 pm
TOday was beast mode

worked all day, havent eaten anything but still beast mode

legs- F :ibsquatting:- worked up to 275, most ive done in awhile and it was about as full of a front squat as you can get
Box F :ibsquatting:- went to 335
Back  :ibsquatting: box- did singles at 335,355,375

Cleans- I was flinging these fuckers in the air like nothing
135x3
155x2
175x1
195x1
215x1
220x1(new pr off the floor)
225x1(new pr off the floor)

the 225 felt a lot easier, when I got to this one the hottest girl in the world walked into the gym

Lunges- F Rack single DB
60x8 each
70x8
80x5
100x6

METCON

5 rounds

10 burpees
3 kipping pullups
Title: Re: Eric's Journal
Post by: John Stamos on August 20, 2013, 02:21:16 pm
 :strong: day

today went to pizza hut, had 100% more salad than i usually get and half the amount of pizza

just typing out an idea

DE

Jerks- 8x2 working from 135 to 225
incline bench-8x2- using 185
db snatches

then the metcon

Title: Re: Eric's Journal
Post by: John Stamos on August 20, 2013, 04:32:22 pm
Figuring out my metcon now since there isn't any paper at the gym

Just finish it however I can

1000 medball shots
200 pushups
1500 jump ropes
Title: Re: Eric's Journal
Post by: John Stamos on August 20, 2013, 06:31:41 pm
That was awful, I don't wanna hear the words medicine, ball, wall or shots ever again :trolldance:
Title: Re: Eric's Journal
Post by: seifullaah73 on August 20, 2013, 06:44:31 pm
I have to ask since i see you do power cleans.

when you reach the part where you use the hip to push the bar up to the top do you attack the bar with your hip to make it go up or is the bar touching the hip and your are just pushing it up like standing hip thrusts and then come under the bar.
Title: Re: Eric's Journal
Post by: John Stamos on August 20, 2013, 08:37:50 pm
I hit the bar with my hips, its how jon north explained how he teaches it in a pod cast.  I think I hit it hard with the light and medium weights like 135-205 then above that ill hit it with the top of my thighs or hips but itll be like the standing hip thrust.  Idk I'll go to a olympic gym sometime in the future and learn the right way haha
Title: Re: Eric's Journal
Post by: seifullaah73 on August 21, 2013, 07:39:29 am
I say this because i don't know how to do it and when i tried attacking the bar with my hips, and it hit my pelvis bone and that was painful, so that's i was wondering how can anyone attack the bar with the hips like there is a space between your hips and the bar and then you attack it with your hips and won't that really hurt your hip area as you are attacking a heavy metal bar with your hips.
Title: Re: Eric's Journal
Post by: John Stamos on August 21, 2013, 10:34:19 am
maybe change your grip so its a tad bit higher or lower than where you are now.  Im about to head to the gym for my pull day and what I can do is warm up with cleans and tape it on my phone.  Also remember I am in no way a olympic lifter, my form i think is just good enough so I dont get injured haha
Title: Re: Eric's Journal
Post by: John Stamos on August 21, 2013, 04:31:22 pm
vid cam wouldnt last long enough so i need a new sd card

Felt really weak and my lifts today will show it haha

worked up to doubles of 185 for cleans, a lot weaker than normal

other then that, deadlifts, bent over db rows, lat pulldowns, nothing exciting
Title: Re: Eric's Journal
Post by: John Stamos on August 22, 2013, 04:56:07 pm
ME Push

I realized while sitting on the crapper now I completely forgot about the chest push part of the push day haha fuck, going back but here is what i did this morning

On the minute, every minute

135 strict OH Pressx5
     - minutes 0-4

185 push pressx3
     - minutes 5-9

205 jerkx1
minutes 10-14

5 sets of each and it was decent considering what i did earlier in the week, i was expecting a lot less

shoulder DB side raise- 30x10, 40x10, 50x10

seated shoulder press- drop set(machine)

ab work

Rough idea of what Ill be doing in a half hour

Incline Bench
incline db press(alternating hands)
plyo push ups
tricep work

and I'll figure out a metcon, maybe jump rope and burpees
Title: Re: Eric's Journal
Post by: seifullaah73 on August 22, 2013, 07:08:21 pm
so you are typing this while you are on the crapper?

edit:
Quote
sitting on the crapper now

lol
 :P
Title: Re: Eric's Journal
Post by: John Stamos on August 22, 2013, 10:10:29 pm
Yeah its peaceful, if i could somehow do everything throughout the day that I do now while sitting on a toilet, I'd do it in a heart beat


Incline bench
135x5
185x5
205x5
225x3(all paused
255x1

havent gone heavy on bench in a while and i mean it sucks now but the 255 wasnt too bad, i probably have 275 in me

I had another training partner quit on me without telling me.  What I'm doing now i do with the guy I train and he has dropped a lot of weight and he went to the drs and hes off of his high blood pressure medication or at least most of it and its back down to normal.  So basically I'm going to hold auditions for a training partner for now on cuz im sick of scheduling my day around theirs to make it work.

end rant

Incline db press(alternating hands)
60x5 each
70
80
100

tricep work

a lot of different push ups variations
Title: Re: Eric's Journal
Post by: seifullaah73 on August 23, 2013, 07:44:29 am
I have an idea set up a gym in your bathroom, and you can do everything you do now while on the toilet.

Sit on the toilet, with barbell in your hand, lean back and do your incline bench that should work and that's what you did today, you can also do overhead press seated, single leg box squats, but you will have to stand up and sit down so maybe you would have to control yourself.

seated bicep curls, seated dips.

the opportunities are endless
lmao

Yeah its peaceful, if i could somehow do everything throughout the day that I do now while sitting on a toilet, I'd do it in a heart beat


Incline bench
135x5
185x5
205x5
225x3(all paused
255x1

havent gone heavy on bench in a while and i mean it sucks now but the 255 wasnt too bad, i probably have 275 in me

I had another training partner quit on me without telling me.  What I'm doing now i do with the guy I train and he has dropped a lot of weight and he went to the drs and hes off of his high blood pressure medication or at least most of it and its back down to normal.  So basically I'm going to hold auditions for a training partner for now on cuz im sick of scheduling my day around theirs to make it work.

end rant

Incline db press(alternating hands)
60x5 each
70
80
100

tricep work

a lot of different push ups variations
Title: Re: Eric's Journal
Post by: John Stamos on August 23, 2013, 09:48:46 am
maybe put straps that i can put around my shoulders so its portable and I can do my cleans
Title: Re: Eric's Journal
Post by: seifullaah73 on August 23, 2013, 09:53:05 am
exactly, lol
now you're getting the idea.
Title: Re: Eric's Journal
Post by: John Stamos on August 23, 2013, 09:55:03 am
yeah if only haha


Today I doubt I'll be doing a morning workout, I have to get my dads truck inspected and I have the 12 hour overnight shifts this weekend starting tonight so SLEEEEEEEEP then maybe around 5 or so I'm going balls deep in some DE LEGS :lololol:
Title: Re: Eric's Journal
Post by: John Stamos on August 23, 2013, 06:51:41 pm
Slept all day and woke up to go to the gym, big ol fucking headache but still went and did some shit

cleans- did like 3 sets of speed with 135, then 3 sets of 155, then 3 sets of 200

All felt good

squats

135lbs- went into the hole and sat there for awhile to stretch and work on my upper back flexibility for a few sets then just did some sets of 2 working with 155

db squats and db snatches and some bicep work


gotta work tonight but i bought a new chair so i can actually sleep at work for once


Food wise i just bought a few containers of cottage cheese and water
Title: Re: Eric's Journal
Post by: John Stamos on August 23, 2013, 06:54:50 pm
Also I looked up the rates at Crossfit Mayhem and after winter I'm planning on going down there to do the 5 1hr private sessions.  By then I hope my oly lifts are up to a non embarrassing level haha
Title: Re: Eric's Journal
Post by: vag on August 27, 2013, 04:11:17 am
So from this day and on I will only let alcohol touch my tongue when i clean my teeth with well uk im drunk i cant think, umm idk just mouth wash

hall of fame  :goodjobbro:  :lololol:
Title: Re: Eric's Journal
Post by: LBSS on August 27, 2013, 09:36:32 am
(http://www.vasouthcentralaa.org/aa_homepage.gif)
Title: Re: Eric's Journal
Post by: John Stamos on August 27, 2013, 10:19:06 am
Yeah wow I remembered I was hammered on the gokarts and I fell on my face trying to get out of it.  But yeah going to the gym to sweat the hangover away.

push day, some DE jerks n shit then high volume shoulder work

yesterdays leg day was so embarrassing im not even going to post it, I felt like I had benjamin button disease and i aged back to like 10 years old for the workout.
Title: Re: Eric's Journal
Post by: John Stamos on August 27, 2013, 10:19:51 am
the AA post was pretty epic haha
Title: Re: Eric's Journal
Post by: John Stamos on August 27, 2013, 07:46:05 pm
My workouts just pretty much fucking sucked today

cleaned my car, had to bleach my seats and clean my door

jerks- worked up to 235- fairly fast

some side raises

idk someother shit

went to the store to pick the stuff up for my car just smelling like a dirty ball sack, i almost puked a few times driving to auburn, idk wtf my buddy ate but it ended up all over my door.

today

bench- just did some speed sets at 215
incline- alternating db presses with the 60s
flyes
worked on getting the snatch with a squat.


did the bar until i got the movement down
then went up by 5lbs every set, did 3 reps and didnt move up until i had a perfect one.

I think i did 125, coming up i walked forward though haha oh well, the weight wasnt heavy just need more work with it.

tomorrow I will probably work on my cleans with a squat catch
Title: Re: Eric's Journal
Post by: John Stamos on August 28, 2013, 10:18:42 pm
deadlift, idk what I did, warmed up with cleans to 225.  lazy day not worth mentioning.   tomorrow going to get my ass in gear and stop being lazy.  new day new start.  just watched pain and gain and my name is Eric and I believe in fitness
Title: Re: Eric's Journal
Post by: John Stamos on August 28, 2013, 11:52:39 pm
metcon

1mile run with 20lb medball
30 burpees

half mile run with 20lb medball
15 burpees

400m run with 20lb medball
9 burpees

then shoulder work
Title: Re: Eric's Journal
Post by: LBSS on August 29, 2013, 11:11:04 am
jesus christ, the 1.75 mile run holding a 20lb med ball wasn't enough shoulder work? how long did that take you?
Title: Re: Eric's Journal
Post by: John Stamos on August 29, 2013, 04:38:33 pm
It took awhile and a lot harder than I thought haha, I used the treadmill since we cant have anything out on the track since they think it will fall on someone down below on the court.

I used about 6-7mph and I underestimated it so I havent done my shoulder work yet haha, they were burning and probably one of the hardest and most uncomfortable thing I've done.

Time wise I'm not sure, the burpees took the longest though.
Title: Re: Eric's Journal
Post by: John Stamos on August 29, 2013, 07:01:21 pm
weight 257

snatches just practice reps

went to a single of 255 on incline bench

did 3x5 strict oh press
3x3 push press
3x1 jerk

some dumbbell work and basketball
Title: Re: Eric's Journal
Post by: John Stamos on August 31, 2013, 03:02:18 pm
Friday I did Jackie n felt like I was gonna puke so I puked. haha. my buddy wants to do a insanity vs cf 60 day challenge.  chances are he wont do more than 3days a week since he has no willpower.  but its a nice challenge. n give me motivation to go hard
Title: Re: Eric's Journal
Post by: John Stamos on September 03, 2013, 03:17:51 pm
Doing a odd workout today since my week is fucked anyway having monday off.


I'm doing what dan bailey did in a recent video, he went again 4 people doing 4 WODs consecutively while each of them did 1 a piece.

So I'll try to do

Elizabeth   
Clean 135 lbs
Ring Dips
21-15-9 reps

Fran   
Thruster 95 lbs
Pull-ups
21-15-9 reps, for time

Helen   
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
3 rounds for time

Karen   
Wall-ball 150 shots
Title: Re: Eric's Journal
Post by: John Stamos on September 03, 2013, 07:45:19 pm
Yeah i started my new position today so i had to go in at 5am again instead of idk whenever I want to haha

So after I wrote that i passed out until 530, got ready and went to the gym at 6 and had to train a client at 630


So I did a 20 something minute wod

100 jump rope
20 medball throws(20lbs)
5 burpees


Im sick or allergies or something so it made it really hard to breathe, especially with the hot ass pool room.


That WOD since im not working on friday, ill do it then so i can get some goooood ass sleep.
Title: Re: Eric's Journal
Post by: John Stamos on September 05, 2013, 07:00:27 pm
haven't done shit, still sick so nothing yesterday and today was little shit like DB work for everything idk haven't gotten a lot of sleep so ill see how tomorrow goes since I don't have to work
Title: Re: Eric's Journal
Post by: John Stamos on September 09, 2013, 02:03:09 pm
Still sick but since i havent done shit in over a week, my leg workout this morning has to be split up since I cramped up easy as fuck

After my noodle, broccoli and alfredo sauce steamer bag thing(the value size so its like 1.5x bigger than the normal ones) I weighed in this morning at 256


Front squats- 3 reps OTMEM 10 minutes
Cable Crunches
Half mile walk with 20lb med ball


later on I'll do lunges and shit
Title: Re: Eric's Journal
Post by: John Stamos on September 10, 2013, 01:06:40 pm
Bench-135
Pushupsx5

OTMEM for 10 minutes


OH Pressx5
db upright row

7 minute AMRAP

21-15-9
db incline press
flyes

db side raises, other little shoulder work and ab work

later on I'll go through and focus on traps and other stuff
Title: Re: Eric's Journal
Post by: John Stamos on September 11, 2013, 06:13:10 pm
This morning was some back

bent over 2 handed db rows
curls
lat pulldown
db deadlifts
idk nothing special


went back at 3

OH Squat- just worked on mobility for awhile then worked up to 145, not bad
snatch (with squat catch)  just went light, i think just had quarters on each side
Cleans- went up to 200 then continued with deadlifts
deadlift- just kept adding quaters on, i think I went to 345
         -  my back was sore as shit and idk I think I have to go back to the basics n work on my lower back again since my deadlift form is shit
then did some bent over rows
did some more OH squats for mobility work

KB swings

idk decent day

gotta go back n train a client  so maybe ill do a stupid WOD with him
I'm thinking about

Jump ropex25
Burpeesx3

Hmm 10 minutes
Title: Re: Eric's Journal
Post by: John Stamos on September 11, 2013, 08:16:16 pm
did the wod, we lost track but we hit around 15 rounds or so of the burpees n jump ropes
Title: Re: Eric's Journal
Post by: John Stamos on September 11, 2013, 10:31:57 pm
Just bought 10lb bumper plates to practice with, I have to start learning to do full cleans and not just power cleans, plus itll help me with practicing full snatches from the ground too.  I've been getting fairly good at them considering I have the mobility of a piece of wood
Title: Re: Eric's Journal
Post by: John Stamos on September 12, 2013, 07:13:16 pm
Bababababanged a old flame last night, didnt get home til 7am so had to miss a morning workout since i slept til 3


front delts are sore so didnt do OH Press

Incline bench- went up to 260 for a single
upright rows
side raises
tricep work

10 min- same metcon as yesterday
Title: Re: Eric's Journal
Post by: John Stamos on September 16, 2013, 01:57:52 pm
Wore my 20lb weight vest this morning and not feeling so shitty so getting back into going "heavy" on everything

front squats- worked up to 240lbs
back squat- worked up to 300
Lunges- 100lb front rack, 2 trips down, felt my hamstring twinge a bit so stopped legs

db sit ups
cable crunchs
walking twists


20 minute metcon

10 min was 10 wallball shots and 3 burpees
10 min of 3 burpees and 10 push ups

later dun dun dun

Cleans- heavy
leg curls- heavy
more core work
maybe dumbbell squats

someother metcon

basically Im going to find a yoga class
Title: Re: Eric's Journal
Post by: John Stamos on September 16, 2013, 06:35:52 pm
cleans- worked up to 215...shitty
hang cleans- 185 for a couple of sets
calf raises- 5 plates for a couple of sets
hammy curls- single leg 10reps from 25lbs to 62.5 lbs
double leg from 75 to 112 lbs
oh squats n stretching for mobility
plate stacking planks- 10, 2-5s, 3- 2.5s

when my client gets here

5rounds 1 min each

burpees
pushups
planks
jump rope
medball throws
air squats

Title: Re: Eric's Journal
Post by: John Stamos on September 20, 2013, 05:17:50 pm
cant remember the week but today

got my new nanos in so did some stuff with them

I CAN FINALLY DO A FULL CLEAN!!!

Did a lot of warm ups with cleans and snatches with my 10lb bumper plates

Worked up to 185 for the Clean(with squat catch)
tried 195, coulda easily power cleaned it but I caught it and i didnt catch it far back enough and i dumped it in front

snatch- idk I think i did 155

some Front squatsx2 for speed, worked up to 205

Mile run

ab work

tomorrow morning BW stuff, cardio and stretching
Title: Re: Eric's Journal
Post by: John Stamos on September 22, 2013, 09:22:07 pm
ME Fsquats- still in the nanos, only worked up to 225, it felt shitty so im just going to stick with my oly shoes for front squats

Metcon - 3rounds
full clean thrustersx 5x135
OH squatsx10x85

did half mile holding the medball

couldnt get other stuff in cuz i put my carpet in my car today, took for fucking ever, plus i had to go to auburn to get shit to hopefully pop a dent out in my car since i got pissed and kicked it.
Title: Re: Eric's Journal
Post by: John Stamos on September 25, 2013, 09:18:05 pm
Tried to go as fast as i could today and did the first part i think in 20 minutes

Everything 2 sets of 10

incline bench-135
Shoulder press-135
bent over row- 135
db flyes - 30
side raise- 30
db rows-60s
push ups
upright rows- 85
lat pulldown-165
chest press machine- 200
shoulder press machine - 150
fatman pull ups
medball throws

26 sets, 260 reps in 20 minutes soo 13 reps a minute

The track around the gym takes 18 laps to do a mile

walked 1 lap with medball
ran 1 lap with medball
etc etc until we hit a mile


Now this shit has to fucking stop with my weight, I am so god damn pissed its not funny

my diet hasnt been that bad but im upping my workouts to

630am

1100am

either 3, 5, or 7pms depending on the day


oooh snap I did a workout a lil while ago too

cleans, worked up to 175, not too heavy just form n posture sucks dick

then some bicep work



Title: Re: Eric's Journal
Post by: John Stamos on September 27, 2013, 08:34:23 am
yesterday idk wasnt much, ive been sucking ass at getting up early to do anything since my phones battery runs out overnight


so yesterday was push whoopay

anyway

today is DE legs in a bit soo idk

some form of cardio to get warmed up
some front squat, maybe paused speed work
other leg stuff including hammy work
probably lower back too
abs

but ill have about an hour to do it all so im just going to run through it all fast and if i have more time at the end before i have to pick my check up then ill think of other shizznit to do.

Title: Re: Eric's Journal
Post by: LBSS on September 27, 2013, 10:07:49 am
(http://www.johnvarghese.com/wp-content/uploads/2011/12/IMG_0191.jpg)
Title: Re: Eric's Journal
Post by: John Stamos on September 27, 2013, 08:05:29 pm
yeah if I have it plugged in and when it says charge is 100% the alarm doesnt go off but I picked up an actual alarm clock so I should be good

this morning

hang squat cleans- worked up to 200- new pr for the squat clean, coulda done more but last thing i need is to attempt to go higher and end up dropping it and get kicked out again

lunges- walked one way with 50s, 60s, 70s to the calf raise machine, did that and also box 1 legged squats, then walked the dbs back down n started the next weight

hammy curls

leg press

run- 5.5-6mph with a 10lb medball for 1 mile


this weekend i go into work from(ill do military time since thats what we have to do) 0430-0200 starting tomorrow morning, then 1030(sun morning)- 2230, then work at my other job from 5am-5pm n so on n so forth so I cooked up a shit ton of brown rice, probably 4lbs of chicken, salad, chunky soup n im good to go so hopefully not eating shitty will make me drop some poundage this week
Title: Re: Eric's Journal
Post by: LBSS on September 30, 2013, 03:56:29 pm
0400-0230...you work a 22.5-hour day? wtf?
Title: Re: Eric's Journal
Post by: John Stamos on September 30, 2013, 09:38:13 pm
yeah, the night guard had to go to the Cornell museum of finger painting n shit art because someone "important" was getting married so they expected some massive wedding so I had to take on like 6 hours of his first shift then another 4 of his other shift. then got home at 1130 at night n woke up at 4 to go to work today at my other job where i actually do manual labor for another 10 hours.

Im getting a pain in my hip/ass so i might lay off the lower body work this week and just do shitty bodybuilding gay bullshit for my upperbody and work on stretching everything out and on friday see if it feels better.


But I may get a job doing the nuclear shutdowns and it pays 25.00 an hour working 7 12 hour shifts a week for 2-3 weeks, so if i can get 10 3 week runs then in a few years if you can prove you're an adarq.org member you get a free membership at my gym, what whaaaat
Title: Re: Eric's Journal
Post by: John Stamos on October 01, 2013, 09:23:20 pm
Shoulders

standing strict press- worked up to 195

1 min rounds

db side raise
upright row
shoulder press

went to 10 minutes

then a lot of mobility work
Title: Re: Eric's Journal
Post by: John Stamos on October 04, 2013, 02:05:28 pm
Yesterday

hang squat clean- worked up to 205
Hang snatch squat- 145

im honestly blanking on wtf i did for the rest of the workout

idk

t0day is something else
Title: Re: Eric's Journal
Post by: John Stamos on October 07, 2013, 07:12:25 pm
Hang squat clean- worked up to 210(new pr)
        - I did 185 and missed it the first time, got pissed and did it again and Idt i've done a more perfect feeling rep(even with just my 10lb bumper plates on)  Cleaned the shit out of it and just sat in the hole which i think trying to clean and get out of the hole fast is why ive been missing some of them.

Fsquat- just did 3 quick singles of 225

1 legged box squat holding a 30lb db
calf raises

good nuff

we didnt finish work today so we are doing it tomorrow and I'll be home by like 9 or earlier so im just gonna finish up legs and do some metcons in the morning n go back later and do push or just do it all at once, not sure yet

Lastly, I find out if i get my new job tomorrow and if i do I'm going balls deep on a Eleiko set
Title: Re: Eric's Journal
Post by: LBSS on October 07, 2013, 11:24:02 pm
I'm going balls deep on a Eleiko set

(http://www.refinedguy.com/wp-content/uploads/2012/11/obama-cash-money-make-it-rain.gif)
Title: Re: Eric's Journal
Post by: John Stamos on October 14, 2013, 10:16:56 pm
haha yeah n i havent done this in a bit...shiiiiiit


well ive been keepin at it, but working 7 days a week has been messin with me n making me hate the weightroom haha


last week i did 2 reps OTMEM for 10 minutes of front squats working from 135-235
then reset the timer and did the same starting with 225-325 for back squats

today was

some arms

squat cleans- worked up to 210

ab work


evening workout

OH squat- worked up to 190
1 armed farmers walk- 80lbs 5 rounds superset with 80lb front rack lunges
and some jump roping
Title: Re: Eric's Journal
Post by: John Stamos on October 20, 2013, 05:12:12 pm
been lazy on this but found a new motivation.  mile run warm up and 3 rounds of single arm farmers walk everyday, keeping same shit as before idk if I tweek it ill note it.
Title: Re: Eric's Journal
Post by: John Stamos on November 14, 2013, 02:26:13 pm
been lazy as tits but my clean has gone up(with a squat catch)

yesterday i woke up at 6am and couldnt go back to sleep so i popped a hydroxycut and 1rm and went to the gym.

Ran 1 mile

Cleans- worked up to a easy 225, if I was by myself with bumper plates I would have gone higher, I felt like i had probably 235-250 in me.  But the 225 was a 10lb pr

then I did some trap work

today is more upper body with some kind of speed strength movement with a mile run
Title: Re: Eric's Journal
Post by: John Stamos on November 29, 2013, 03:55:37 pm
been busy but workout wise not a whole lot to report

this week I have off so ill n doing my workouts.in the morning and cardio at night

I'll be doing a workout I was doing when I worked out at another gym and when I get home from work ill post it here

I will also get my weight and do 1 of those take a picture everyday things to see progress


other than that I'm still working til Sunday and I leave at 9am n don't get home until midnight so no workouts until Monday

Title: Re: Eric's Journal
Post by: John Stamos on November 30, 2013, 12:06:49 am
Chest/tris (this has to be done on a smith machine, or if you have a squat rack that allows you to do this then get a partner to spot you)
working set 1(4 sets to this giant set and no breaks in between each exercise)
 
                                      Bench press- 4 sets, start with heavy weight for 1 rep, then lower it, im thinking(ill be by myself)
                                                          275x1
                                                          225x?
                                                          185x?
                                                          135x?

                                  Floor push upsx20
                                          1st notchx20
                                          2nd notchx20
                                          3rd notchx20
BW tri extension on smith machine 4th notchx20
tricep push upx10
                                        -For the bench press I went 380-315-225-135
 
Giant set 2(your muscles will be cooked already so dont expect a lot of weight to be used)
DB Incline press- 45x15
Hex press- 45x15
DB fly-30x15

 
Giant set 3
Ill think of something for this since I made this program when i had a good cable crossover to work with
 
End it with a close grip hammer press or machine press
 

I will also start each workout off with an Oly lift and later on for this week I will do this for cardio

1 mile run
200 medball wall ball shots
.5 mile run
100 medball wallball shots
.25 mile run
50 medball wallball shot
1.25 mile run


After this coming week i will switch that up but that will be a general outline of what ill be doing, i might switch the distance up or the exercise like burpees or thrusters instead
Title: Re: Eric's Journal
Post by: John Stamos on November 30, 2013, 12:07:39 am
back and bis
 
same format
Giant set 1
BW deadlift( deadlift a weight that is equal to your bodyweight)x as many as you can
bent over BB rows
pull ups(palms facing away from you)
barbell pullups
 
giant set 2
 
BB curl(go for a heavy 10-15 reps)
bent over BB curl(kinda like your rowing but the weight should be thigh level and so you can curl the weight up to your chest)
BB BW curl
 
super set 3
Lat pulldown(pause at the bottom for a 1 count and go slow throughout the movement)
low cable row(same idea)
 
finish with some rope curls
 
Title: Re: Eric's Journal
Post by: John Stamos on November 30, 2013, 12:08:27 am
I'll adjust these later

For a long time I havent been feeling the burn in my shoulders even though ive been going diesel on them, so i sat back and evaluated the situation and experiemented until i decided to do this
 
 
the sets that fix the problem
 
DB press- 15lbs(I shit you not)x100 reps
DB side raises- 15lbsx50 reps
 
Also not full range of motion, keep it on the bottom half to focus on the shoulders
 
giant set 1
 
Db press- 40x20
db front raise- 30x15
db side raise- 20x20
 
trapz- shrugs, bb, db, machine whatever you want, however you feel it works for you
 
Smith machine work
- upright rows- 100lbsx15
  Kneeling front shoulder pressx10
  kneeling rear shoulder pressx10
 
some rear delt work and they were pumped....super pumped
 
 
After the shoulder workout which was at 9:30pm I weighed in at 260.5 with shoes on so back in the 250s without them.
 
Starting weight- 250 then increased to 271- back to 260.5
                     - 10.5lbs
 
Title: Re: Eric's Journal
Post by: John Stamos on December 02, 2013, 09:10:11 am
Got my 1mr and water ready and heading off to the gym.

From what I remember, this workout really kicked my ass so it should be interesting to see if I still have any of the endurance from my previous crossfit workouts some months back....if not then  :pissed:
Title: Re: Eric's Journal
Post by: John Stamos on December 02, 2013, 11:04:22 am
Bench- 275x1
floor pushupx10
notch 1x10
bench pushupx10
notch 3x10
tricep pushupx10

the other 3 rounds for bench was 225x5, 185x5, 135x5 and the number of pushups decreased


the next giant set(4 rounds)

incline press- 45x10
Hex press- 45x10
machine fly- 100x10

did 2 rounds of lying tricep db extensions and kickbacks but just wasnt feeling it so i finished up with some tricep pushdowns


weight- 268  :ffffffuuuuuu:

later today I will do my oly lift and the cardio, probably around 5pm or so
Title: Re: Eric's Journal
Post by: John Stamos on December 02, 2013, 10:52:00 pm
lol so pathetic....welllll i feel like a piece of shit and here are the cardio results


1 mile run- 6mph
50! wallball shots and my legs cramped right up and I was done

sooo now I have to work my way back up, maybe get on the stationary bike again along with the running and wallball shots

depending on how I feel I may do a leg day tomorrow or do UB-UB-LB-UP-LB

soo im thinking (chest- back- legs- shoulders- legs

probably have the last leg day be my heavy one and do high rep shit on the other one, idk ill figure it out as i go
Title: Re: Eric's Journal
Post by: LBSS on December 03, 2013, 12:08:50 am
10 minute mile at 270 pounds isn't all THAT bad. i mean it's pretty bad but if you lost some weight you'd be faster (obviously).
Title: Re: Eric's Journal
Post by: John Stamos on December 03, 2013, 07:30:45 am
Yeah I can definitely go faster, figured id try to pace myself but I havent done the wallball shots in idk how long, but after this week I will be used to it again i hope.


but off to do back and bis

the cardio is just going to be me doing some biking, maybe 5 miles or so
Title: Re: Eric's Journal
Post by: John Stamos on December 03, 2013, 09:49:42 am
Deadlift/bb row superset 4 rounds

used 265 i did idk 5 reps each round for deadlifts and 10 reps at 135 for bent over row

did the curl superset and the bike for 5 miles

idk not a whole lot to report on since idk i wouldnt even want to read how much someone was curling for their sets lol

later today i might do something, not quite sure yet.



Also, I talked to my buddy before thanksgiving and he is going to open a gym with his brother and wants me to join in.  I guess itll be a privateish gym to train hs and collegiate athletes, strongman shit.  So at least whenever that happens I will have access to good equipment and wont have to ******rig everything(figured id be nice and put the ** in)
Title: Re: Eric's Journal
Post by: John Stamos on December 04, 2013, 08:22:07 am
Well still sore as shit today..soooooooo I'm going to relax in the tub and roll around on my pvc pipe

chances are I will do

5 mile bike ride (probably aim for 20 minutes so i can go nice and easy)

light back squats(maybe like 55-60%)
db front squats
1 legged box squats
hammy curls
cleans

then maybe a 2-3 mile bike ride at the end

Title: Re: Eric's Journal
Post by: John Stamos on December 04, 2013, 12:22:50 pm
Kind of pathetic

legs are still at the cramped stage like it was my first time ever squatting since monday.

did 5 minutes on the bike and my legs werent feeling any better so  isaid screw it.


worked up to 315 for a single for squats, the movement was easy but my legs were torn up

then some jump roping, idk...I had the feeling in my legs where when you walk and they suddenly give out on you quick so it looks like you have a pimp walk but yer just sore as tits.

I might go back later to do some stuff
Title: Re: Eric's Journal
Post by: John Stamos on December 05, 2013, 10:46:22 am
5 min bike

warm up

15lb db shoulder pressx100
15lb side raisex50

kneeling single arm barbell press

bar+50lbsx10
bar+60lbsx10
bar+70lbsx10

3 rounds- 30lbs dbsx 20 reps

oh press, side raise, front raise

bb upright rows, db upright rows


3 rounds of farmers walks

go for as long as my grip allowed

round 1- 3xs down and back(min 360ft, max 540ft)
round 2- 2xs(min 240ft)
round 3- 1x(120ft)

1 trip down i counted 31 steps so anywhere from 60-90 feet down

not sure exactly how long it was.
Title: Re: Eric's Journal
Post by: John Stamos on December 19, 2013, 09:50:50 am
8am- 200 calorie grab 1 bar for breakfast and completely out of it

Deadlift- lower back sore from work and just worked up to 315

Farmers Walk

50lbsx5 trips and measured it out- 720 feet(all at once)
         x3 trips - 432ft
         x2 trips - 288ft
         x2 trips - 288ft

100lbsx 1 trip - 144ft
          x 1 trip - 144ft

70lbsx 2 trips - 288ft
         x 2 trips -288ft

2592ft total

1 arm rows on calf raise machine

worked up to  100lbs i think

Lat pulldown - 160x3x10

tricep work

ab work


weight 271  :ffffffuuuuuu: :raging:

will be going back later to do more cardio and I will be ordering farmers walk handles for the summer since my driveway is around 900ft long or more and I will be getting a rack, some steel and bumper plates when the snow is gone since I am sick of waiting for people to get done curling the bar in the squat rack in the gym.

Title: Re: Eric's Journal
Post by: LBSS on December 19, 2013, 11:58:51 am
900 feet? three football fields between you and the road? you live out in the country or something?
Title: Re: Eric's Journal
Post by: John Stamos on December 21, 2013, 02:34:20 pm
yep central ny, a lot of farm land.

yesterday

cleans( haven't done these in quite awhile.)

worked up to 210

squat

worked up to 335 n legs started to cramp up

leg curls- worked up to a heavy set

Title: Re: Eric's Journal
Post by: ian459 on December 21, 2013, 02:44:28 pm
Strong lifts man. What are your goals right now?
Title: Re: Eric's Journal
Post by: John Stamos on December 21, 2013, 03:20:54 pm
since I was 16 I always had the motivation and drive to workout and I had no problem getting to the gym after a long day or even when I was sick.  8 years later however many months ago I started to not care about going to the gym and had 0 drive.  so my goal is to get back to where I used to be mentally.  Then I could get back to where I had the 500#+ box squat or the 405#+ bench etc. etc.
Title: Re: Eric's Journal
Post by: John Stamos on December 22, 2013, 09:02:26 am
Now that I'm getting back into it more, I think I'm going to start throwing in more running, jumping and wallball shots,


wk 1(starting tomorrow)

+ 1/2 mile run warm up- everyday
+ 100 wallball shots on shoulder and chest days
+ 300 count jump rope- every day

still doing the farmers walk when I can which is generally only in the mornings

soo this coming week

Monday- chest/shoulders + run + wallball + Jump Rope
Tuesday- off(gotta work 6-6 but ill see if its open until 830, if so then i can probably make it in)
wednesday- off- xmas and i gotta work 6-6
Thursday- Back day + Run + jump rope
Friday- Wheels + Run + jump rope

Just checked i wont be able to workout on xmas eve or new years eve or new years day
Title: Re: Eric's Journal
Post by: John Stamos on December 23, 2013, 11:34:50 am
Now that was shitty


Normally there isnt anyone but old people in the weightroom in the morning but it was filled with little douche bag kids who think benching 135 is badass

So i will have to go back later to finish up shit


Standing strict shoulder press
135x10
155x5
175x1
185x1
200x1
205x1
215x1
220x1
225x0 failed!!!

push press

225x1(EAZY)
235x1 (Eazy)
250x1 (EAZY!!!)

wrists hurt like balls but it was easy as shit

Incline bench

worked up to a couple sets of 205

incline press- worked up to 90sx12

machine flyes

side raise- 30sx3x15

Title: Re: Eric's Journal
Post by: John Stamos on December 26, 2013, 04:32:23 pm
Back

1/2 mile run

deadlift- did singles up to 375

1 arm KB row- 75lbs

KB swings- half min on half min off for 3 rounds- 50lbs

lat pulldown
straight arm pulldown
abs

bicep work

300 count jump rope

weight- 273 :ffffffuuuuuu:
Title: Re: Eric's Journal
Post by: John Stamos on December 27, 2013, 10:54:38 pm
F Squats- worked up to 245
back squat- 245-345
box squats- 315-385

worked up doing singles, general jumps will either be by 10s on each side or going from a 25 to a 45 etc i cant remember the exact weight of each set

farmers carry

100lb DB- 2 laps
80lb   DB- 4 laps
50lb   DB- first was 2 laps/20 second break
                               1 lap/ 20 second break
                               1 lap/ 15 second break
                               1 lap/ 15 second break
                               1 lap/ 10 second break
                               1 lap/ 10 second break
                 then 2 more laps with 5 second breaks

leg curls
Title: Re: Eric's Journal
Post by: John Stamos on December 31, 2013, 08:58:30 pm
yesterday

shoulder press- up to 205
100 rep OH press challenger- 135lbs

that pretty much killed me and i tried incline db press n it just wasnt happening

so i did some machine and arm work
Title: Re: Eric's Journal
Post by: John Stamos on January 02, 2014, 02:28:57 pm
deadlift- worked up to 385,  I had more in me but whenever I decided to push it harder that is when i pull my back out so it was a 10lb jump from last time

DB rows- 100s/80/60 then back up doing 10 reps each hand

farmers walk

latpulldown and then straight arm pulldowns

half mile run

didnt want to do too much since I have legs tomorrow

weight- 275ish but im trimming down so the scale can suck a D
Title: Re: Eric's Journal
Post by: John Stamos on January 03, 2014, 12:25:53 pm
Squat-

135 warm up
225x2
275x1
315x1
335x1
350x1
365x1

box squat

385x1
405x1

Row(FINALLY GOT ONE IN THE GYM!!!!!!!!!!!!!!!!!!!!!!!)

1km - 4:25 trying to get used to it
2 min rest
1km - 4:15
2 min rest
1/2 km- idk the time i did it without legs

leg curls


           
Title: Re: Eric's Journal
Post by: John Stamos on January 03, 2014, 01:36:29 pm
forgot to put my weight and what i ate

normally before workouts i take my tropinol and eat a piece of bread so i dont feel sick during my workout but this morning I had maybe 11oz of cube steak with onions.

weighed in at 273.

trying to just keep carbs at 0-30 grams a day and just listen to my body when i need to up the amount.  I used to snack on chips(ik bad) but a 20lb box of almonds at work was damaged and they couldnt use it so I grabbed it before it got thrown out so ive been snacking on almonds.

low carbs and high fat n protein im trimming and progressively increasing each week.
Title: Re: Eric's Journal
Post by: John Stamos on January 09, 2014, 05:00:48 pm
Deadlift- worked up to 390
above knee rack pull- did a few sets of 365
KB swing- 40lbsx 1 min on 30 seconds offx5 rounds
straight arm pulldowns- 110x3x10
lat pulldown- idkx3x10

Row- 20 min time frame- 4.365kms
Title: Re: Eric's Journal
Post by: John Stamos on January 09, 2014, 11:15:50 pm
Rowed another 2kms tonight

that is all
Title: Re: Eric's Journal
Post by: John Stamos on January 10, 2014, 07:21:05 pm
Back  :ibsquatting:

135x5
225x3
275x1
315x1
340x1
355x1
365x1
375? i think for 1

box  :ibsquatting:
375x1
390x1
415x1

lunges- 70lb walk by 2 trips
db squat- 3 sets at 70lb db then holding 2 50s and 2 70s

arm work
Title: Re: Eric's Journal
Post by: John Stamos on January 10, 2014, 07:21:31 pm
oh yeah shit i forgot, i did some db deadlifts- 100s
Title: Re: Eric's Journal
Post by: John Stamos on January 12, 2014, 08:04:25 pm
watched old videos from 7 years ago, I think I got my weightlifting obsession back jack
Title: Re: Eric's Journal
Post by: John Stamos on January 13, 2014, 06:08:29 pm
Bench- 225x5x5

5 rounds
row- .200/20 wall ball shots

Incline db press- 10 reps
50, 60, 70

machine flyes
machine press

lying tricep extension
seated btn extension(ez bar) used 85lbs
1 arm db preacher curls superset with regular curls

curls on row machine- .500

bb curls, worked up to 135

tricep pushdowns- worked up to idk 200lbs on lat pulldown
Title: Re: Eric's Journal
Post by: John Stamos on January 14, 2014, 09:28:19 pm
Deadlift

315x3
365x1
385x1
405x1(2014 pr lol still abour 90lbs from my best)
425x1- this was easy but lower back was getting sore

bent over row, worked with different grips using 135lbs

db row- 100x2x10

lat pulldown for 3x10 and straight arm pulldown 3x10

some arm work

overall pretty happy considering last week i struggled with 390 i think it was
Title: Re: Eric's Journal
Post by: John Stamos on January 16, 2014, 12:50:29 pm
Shoulder press- 4 or 5 sets of 135x10
db front and side raises, 4 sets of 10 each
seated db clean n press- 3x10
bb upright row- 65x3x10
db upright row


km row- best time was 4:26
           New PR- 3:25
Title: Re: Eric's Journal
Post by: John Stamos on January 17, 2014, 06:30:24 pm
woke up at 4 to go to work and had to dick around until 3:30 and had shit to do after work. so my workout wasnt that good and im going to blame it on going hard on deadlifts.

squats- worked up to 335
box squats worked up to 375 :(  but my back was sore and my hips were tight as shit, definitely not my best

db deadlifts- 100x3x10

leg curls

some upperbody shit
Title: Re: Eric's Journal
Post by: John Stamos on January 20, 2014, 12:54:26 pm
bench- 225x5x5
incline db press- 70x3x10
incline hex press- 40x3x10
machine press
machine fly

lying tricep extensions- 40x3x10
pushdowns

curls


new diet, went diesel at walmart

Morning- 1/2 cup of oatmeal with fruit in it
               50 gram iforce protein shake

noon- 1 chicken thigh, and 1 burger(only ketchup no buns or anything)  I have hamburger left over so just going to use it all up

Title: Re: Eric's Journal
Post by: John Stamos on January 21, 2014, 03:22:49 pm
Back day

Deadlift- worked up to 435lbs(10lb 2014 pr)
Bent over bb row- 135x4x10
1 arm bb row(tbar row style but you stand off to 1 side)- 4 sets starting with a 25 then added 10s
db deadlifts- 100x3x10
stiff arm pulldowns
lat pulldowns

some bicep work

row- 1k sprint- beat my old record by 3 seconds

3:22

what i had to eat today omnomnomnomnom

breakfast- 1 cup oatmeal
protein shake- 50 grams(only water used)

went to work for a bit then the gym

got home and just finished 1 chicken thigh and hamburger- ketchup and pickles

Title: Re: Eric's Journal
Post by: John Stamos on January 24, 2014, 07:51:19 pm
Legs

squats- worked up to 390 raw
box- worked up to 430
front box squat- 315

db squats

then some arm work and yelled at the fat turd that works in the weight room
Title: Re: Eric's Journal
Post by: John Stamos on January 28, 2014, 06:48:34 pm
quick  overview of monday

chest- bench- 315x2.5 then 135x50

then other chest stuff and arm work

today

deadlift- worked up to 405 and wasnt feeling as strong as last week
bent over bb row- 4x135x10
db deadlifts- 100x4x10
lat pulldown
seated row

rower

starting weight- 2 weeks ago 285
this week- 274.5

what im doing is all protein and fat for 2 days(no carbs) then a carb day then back on protein and fat
Title: Re: Eric's Journal
Post by: John Stamos on January 30, 2014, 09:02:07 pm
CLeans- worked up to 3 sets of singles of 225lbs
some arm work, chest work, just odds n ends before legs tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on January 31, 2014, 09:53:07 pm
squats- hammys were sore and could feel it at the bottom but still managed 390 again.
worked back down n did speed work

db deadlifts
hammy curls

arm work and abs
Title: Re: Eric's Journal
Post by: John Stamos on February 04, 2014, 09:07:48 am
Bench- worked up to 335
incline press- 100x3x10
hex press- 2x60x10
incline flyes- idk 50sx10

arm work
Title: Re: Eric's Journal
Post by: John Stamos on February 06, 2014, 08:24:59 am
tuesday

deadlift- 405
              225x20

bent over row- worked up to 175x10
incline bench supported rows- 80sx3x10
lat pulldown

abs

yesterday there was a snow storm so didnt go out

today probably doing shoulders and some oly lifts and what not
Title: Re: Eric's Journal
Post by: John Stamos on February 06, 2014, 09:07:28 pm
db shoulder press- 70x3x10

db side raise, front raise, OH press- 100 reps each with 20s
db upright rows
shoulder finishers that matus valent does
bb upright row

bicep curls
seated btn extensions
pushdowns etc etc
Title: Re: Eric's Journal
Post by: John Stamos on February 10, 2014, 02:19:05 pm
Last Friday


FSquat- worked up to 275
leg curls
db deadlifts
some other stuff

row- on a higher setting, 1km in 3:16
Title: Re: Eric's Journal
Post by: John Stamos on February 10, 2014, 08:09:52 pm
Chest/arms

Bench- 5x5

225x5
235x5
245x5
255x5
265x5

push ups, idk how many rounds but i started with 10 on the floor, 10 on 1 notch on the squat rack, switched sides, same thing but the notch was higher

hex press- 4x10 going from 30s-50s dbs
db flyes- worked up to 50sx10
tricep pushdowns using a rope and vbar
curls
ab work

weight- idk 272

gonna up the cardio tomorrow, probably going to cut rest time by a bit to get a more cardio feeling like i used to
Title: Re: Eric's Journal
Post by: John Stamos on February 12, 2014, 11:14:47 am
Back(feeling weak)

deadlift- 315x3x? idk around 10 or something
bbrow- worked up to 180x10
1 arm bb row- worked up to 65
lat pulldown
arm work
abs

Title: Re: Eric's Journal
Post by: John Stamos on February 12, 2014, 07:08:44 pm
shoulders

z press- worked up to 165 for a single
push press- worked up to 265lbs
21-15-9 side and front raise with 30s
seated db clean n press

then some rowing
Title: Re: Eric's Journal
Post by: LBSS on February 12, 2014, 08:42:30 pm
seated...clean?
Title: Re: Eric's Journal
Post by: John Stamos on February 25, 2014, 07:00:29 pm
yeah with dumbbells, its just easier haha, sit upright on a bench and take the dumbbells from the bottom n swing them up to your shoulders n press it n keep doing that over n over


Today

AMRAP- 10 minutes

Bench-185x5
farmers carry-70s dbs

AMRAP- 5 minutes

DB incline press-50sx10
push upsx5

then some arm work and 20 minutes on the bike.

I decided to go with the AMRAP for the bench cuz i worked all day n we were short handed n just didnt have the energy to go balls out for a heavy 3x3
Title: Re: Eric's Journal
Post by: John Stamos on March 03, 2014, 10:42:21 am
Morning WOD(did all of them back to back....well kinda, at some points i took a bit of a break cuz i was gasping for air)

Crossfit open 14.1- 10 min AMRAP- 5 rounds completed lmao
30 double unders
75lb snatchx15

Elizabeth- 21-15-9 of 100# Cleans and push ups(modified this wod)
Fran- 21-15-9 of 65# Thrusters and pull ups(fatman pull ups)
1km row


I stuck to my strategy and it worked out pretty well, but after the first 21 round of Fran, I had to take a 3 min break and the rest of fran just fucking killed me

in total took me 39:20 which is a start....lol I want to try to do this once a month just to test progress
Title: Re: Eric's Journal
Post by: LBSS on March 03, 2014, 03:02:54 pm
...be careful, man.
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2014, 07:55:24 pm
yeah i dont plan on doing something like that again for quite some time haha

this morning

i did "2007".....modified haha

1km row
5 rounds of
fatman pull ups
7 reps 135lb push jerk

my time was shit, i started out too fast on the rows and was looking at a high 2 min km but i couldnt keep that pace for shit lol

that woke me up for the day

tonight  was a back day

warm up with lat pulldown

deadlifts
135x10
225x2
315x1
365x1
405x1
425x1(2014 PR Tie)
440x1(2014 PR..still 60lbs off from best)

bent over rows- jsut did 3 sets of 175 for 10

machine work and bi's

tomorrow morning going to do another metcon, not sure what yet, maybe jackie and later do shoulders
Title: Re: Eric's Journal
Post by: John Stamos on March 10, 2014, 03:24:27 pm
This morning

Modified Open workout 14.2

Cleans-75lbs
wallball shots- 20lb

so you have 3 minutes to complete 2 rounds of 10 cleans and 10 wallball shots, then you take the rest of the 3 minutes to rest
Next 3 minutes you raise the reps from 10 to 12, same deal and every 3 minutes you keep raising it by 2 reps until you cant finish the 2 rounds in a 3 minute time cap

the original workout is OH Squats and pullups, but I hate OH squats right now and i couldnt do 1 round of pull ups lol

I completed a round of 16 and did some of 18, i gave up after like 5 reps of cleans for round 18 my body was just absolutely shot

in 2 hours I will be doing a chest day
Title: Re: Eric's Journal
Post by: John Stamos on March 12, 2014, 11:32:19 am
chest day i forgot to write it up umm

last week of singles until i go back to 5x5

worked up to 340 on the bench

then did some incline press with 70s, 4 sets, 10 breaths in between each set
hex press- 40sx4x10
machine and arm work

nothing tuesday

this morning i did Jackie- (modified pullups) and got 8:28 lol

I was going to do back n shoulders but i just looked and saw the gym was closing at 1
Title: Re: Eric's Journal
Post by: John Stamos on March 17, 2014, 11:31:03 am
I did Jackie today- time was 6:49

this time i did a 3:30 row
20 reps of thrusters- 5 breath break- 20 reps- 5 breath break- 10 reps
then just went balls out on fatman pullups

it was hard but i feel like i coulda gone a bit harder
Title: Re: Eric's Journal
Post by: John Stamos on March 18, 2014, 08:25:24 pm
Today i worked a lot and didnt feel like going but I did anyway


attempted 14.3 and it was awful just like the rest of the open workouts..i felt way worse for this one than the other ones though so i wonder how well id do if i felt good

I did the womens standards! lol

so its deadlifts/wallball shots(the original is box jumps but box jumps are stupid and i dont have anywhere to do it)
It's an AMRAP so as many reps as possible within an 8 minute time period

deadlift/wallball shots

135x10/10 reps
165x15/10 reps
185x20/10 reps
205x25/10 reps
225x1 i said fuck it lol i had half a minute left but i was destroyed.


then i worked some forearms and bis
Title: Re: Eric's Journal
Post by: John Stamos on March 24, 2014, 10:40:14 am
14 min AMRAP-
60 cal row
25 medball situps
40 wallballs
30 135lb cleans
20 fat man pullups

Score- 195


metcon OTMEM 10 mins squats the reps from 135-175x5, 195-255 were triples, 275 -315 were doubles

135
155
175
195
215
225
255
275
295
305 or 315

 then 10 minutes of doubles on the minute every minute at 225lbs

legs are wobbly but im gonna do an epsom salt bath so ill be ready for later
Title: Re: Eric's Journal
Post by: John Stamos on March 26, 2014, 03:51:20 pm
 skipped yesterday, did a 11 hour day at work n passed out when I  got home

this morning(short day at work cuz shit broke down!!!  :trolldance:)

Row- 2km( was going to try for an hour on it but my lower body is still shot so my pace was fairly slow)
         - 7:48

half KM row- 1:26
.200km rowx8- averaged probably half a minute

some ab work and arm work

later well around 5 i gotta do some back work(no deadlifts) and shoulder work

Plan(push pull stuff)

bent over rowx10
push pressx5
db row-x10
upright rowx10

3- 3 minute rounds

db work- 21,15,9

lat pulldown

ill figure it out along the way
Title: Re: Eric's Journal
Post by: John Stamos on March 26, 2014, 07:38:57 pm
within the 3 rounds i scored 255 so averaged 85 reps each 3 minute round
Title: Re: Eric's Journal
Post by: John Stamos on March 28, 2014, 02:04:55 pm
yesterday wasnt much, did jackie and it was probably my slowest because I PR'd on the row- i did a km in 3:02, woulda been 2:59 but i rowed up to .998 and had to do a lil one to get it over the km

this morning i tried 14.5 at a slow pace to figure out my strategy

21-18-15-12-9-6-3

95lb thrusters
burpees

for time- 24.5 minutes

I was tired but i felt like i coulda done the burpees faster in the beginning but i tried a 3 set split for each until 9-6-3 i did unbroken

oh well, im gonna watch the live announcement to see what the pros got
Title: Re: Eric's Journal
Post by: John Stamos on March 29, 2014, 06:56:37 pm
Depending on when i get out on monday ill maybe do a naughty jackie.  If not monday then tuesday

Row- 1500m
Thrusters- 75lbs for 75 reps
Fatman pullups- 50 reps

I figured if i can get good at this then my jackie time will get better fairly quickly
Title: Re: Eric's Journal
Post by: John Stamos on March 31, 2014, 11:51:44 am
lol that sucked dick

fuck

did it in 16 minutes, the row i did it in 5 mins for 1.5 kms and my legs were dunzo by then and when i hit thrusters, it was hard to keep my breath

but i can only do better n better from here

relaxing the rest of the day and hitting it hardcore parkour later

(http://www.stepawayfromthecake.com/2012/10/exhaustion.html)
Title: Re: Eric's Journal
Post by: John Stamos on April 01, 2014, 11:54:45 am
OTMEM 10 minutes

Snatch
min 1- 65lbsx5
      2- 85lbsx5
      3- 95lbsx5
      4- 105x3
      5- 115x3
      6- 125x2
      7-10- 135x1

Thrusters- idk i did 10 mins and worked from 135-205

cleans
worked up to 205 for 10 mins and did singles for the last 4 mins
Title: Re: Eric's Journal
Post by: John Stamos on April 01, 2014, 09:52:54 pm
at 5 i did some more shit


OTMEM 10 minutes

deadlifts
225-245-275-295-315--325-355-365-385-405

225 and 245 were 5 reps, 275-325 were triples, 355 was a double, and 365-405 were singles

then some machine work and some other little shit that didnt matter but im tired as fuck
Title: Re: Eric's Journal
Post by: John Stamos on April 08, 2014, 09:27:55 pm
got sick over the weekend so monday was a bro day for chest, nothing worth reporting

today i did a Naughty Diane

225lb deadlifts and push ups

21-15-9-9-15-21

that sucked and did some rows and i was dead as tits
Title: Re: Eric's Journal
Post by: John Stamos on April 12, 2014, 05:32:04 pm
the rest of this week wasnt shit, just started to get back into running, did a mile on thursday, yesterday i did another mile n took a minute off

today i took my CO test and did some cleaning and some dunking!!! well kinda lol

I can dunk on 9ft but thats about it, but as heavy as i am i guess it isn't too bad of a start.  tomorrow ima try for a 6 mile hike with a backpack with 25lbs of sand in it
Title: Re: Eric's Journal
Post by: John Stamos on April 14, 2014, 09:25:14 pm
mile run- 8:43

bench- 135x100(my wrist still hurts so i didnt want to go heavy)
Flys- idk worked up to 45s or something for 10
seated press- worked up to full stackx10
umm hit some triceps on the lat pulldown and some rolling extensions

then lazy boy bike for 10 mins
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2014, 08:06:36 am
Back day on tuesday, did 10 sets of 3 with 225 for corrective deadlifting...Knew I had good form on it cuz my shins were bleeding like a boss
didnt do anything else too significant

yesterday was shoulders

wrist is still hurting so did some sets of 155 push press
100 reps of side raise(25lb db) and 100 reps of front raise with a 25lb plate

bent over rear delt rows or raises, however u wanna call them, 3 sets of 10 with 55s

face pulls

DB upright row for 3 sets of 15 with 50s

and some cardio

Im going to try n go for a walk and stretch a lot cuz im not recovering like I should be and its pissing me off
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2014, 09:02:27 am
This morning im gonna get off my ass and do this

air squatsx50
jump ropex100
clean thrusterx30
pullups- 3 sets and the first part of the set is how many i can do regular then 10 reps of fat mans
snatchx30
db burpeesx20
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2014, 10:38:44 am
I almost got into 2 car accidents this weekend driving to work, one old guy decided he wanted to pull onto the road as i was already turning n if it wasnt for forza 5 and kicking on the E Brake he woulda nailed me.  Second was theres a church in auburn thats by the road(2 lane) so people use the right lane.  This guy decided to drive up to the cars that are parked and without signaling or anything try to pull out in front of me,  i jammed my brakes and he did too so i yelled out come on cunt just go etc etc, he just sat there so i started to go then he started to go again and almost hit me twice. So i got out of my car and tried to go after him since i didnt think he had enough room to get out but he did unfortunately.  Also a weekend full of gay fucking easter sunday drivers thinking god is going to save them if they are doing 40 instead of 55.  Basically I'm irritated as fuck so instead of what i posted earlier, i did something else

cleans- worked up to 210 which pissed me off cuz i used to do a lot more
then i did the jump rope, air squats, snatches, and pullups.

im saving the db burpees for a leg day

im throwing the conjugate system into my training routine but not exactly

this week is

Mon-ME Chest
Tues-DE Back
wednesday random
thursday-ME shoulders
friday-DE Legs

next week
DE chest, ME Back, random, DE Shoulders, ME Legs


ima see how this works out, i have my doubts though.  If it doesnt then ill go full conjugate system but instead of some assistance work ill do wods or something
Title: Re: Eric's Journal
Post by: LBSS on April 21, 2014, 11:32:56 am
lol, glad neither of the crashes actually happened. fuck bad drivers, though. seriously.
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2014, 02:56:38 pm
true that, i have to drive 102 miles each day so i encounter a lot of it

also, what do you think of doing my normal bodybuilding/crossfit set up but doing the me and speed days, waste of time and go with full on west side or try it out?
Title: Re: Eric's Journal
Post by: LBSS on April 21, 2014, 04:53:49 pm
i think it depends on what you're trying to accomplish. that's the main issue with @fit, it's kind of hard to use it to progress toward anything. so what's your main goal right now? if it's just to get in better shape and you refuse to do normal cardio,* i'd switch to more DE stuff (oly lifts but heavy, NOT for time or reps or some bullshit like that; power lifts for DE or heavy doubles/triples) and skill work (HSPU, double unders, KB work), plus more of the longer, grindier workouts, like eva, chelsea, jackie. and i'd do them submax but i'd do multiples. so like, maybe do jackie twice through but not try to murder myself on the first set. or eva x4 but forget about the pull ups. no crossfitter is doing real pull ups, anyway. SLAP tears are for idiots.**

*and i don't blame you if you don't, rowing 5000m sounds like hell.
**like me, maybe a little bit but hopefully it's just irritated. but from grabbing the rim, which makes it okay.***
***fuck.
Title: Re: Eric's Journal
Post by: John Stamos on April 25, 2014, 06:42:16 pm
Yeah I think im going to keep the same set up, this week went decent, skipped yesterday cuz i felt sick, more stress from work than anything, didnt have anything to do with the workout.

Ill probably do the girls, jackie n then twice on DE days and ME days do longer skill work like the double unders n what not.

this coming week since i was so pissed at work i told my buddy/boss that im taking it off to relax since his brother pissed me off n he said its fine so ill be able to do shit in the morning.  I'll probably do the wods and skill work then and do a mile before my afternoon workouts

but thanks for the advice


as far as today went, i did zercher squats- worked up to 300lbs, not used to the pain in the arms yet, i used to rock 500lbs with this lift but ill get there.
box front skwat- worked up to 315lbs for 2 singles
db squat- worked up to a heavy 5 reps with 100lb dbs on my shoulders
some hammy work, went lazy today but oh well ill kick it up next week
Title: Re: Eric's Journal
Post by: John Stamos on April 28, 2014, 09:43:55 am
Trying to figure out what im gonna do this morning but I want to remind myself to do tabata push ups for my workout in the pm

hmm

2km row
100 burpees for time...that should do me in
Title: Re: Eric's Journal
Post by: John Stamos on April 29, 2014, 10:03:27 am
Yesterday i didnt do the burpees or whatever, did some olympic lifting

in the PM

ran 1 mile

Pause bench for warm up- 3x3 at 225
pin presses(3 inch above chest) worked up to a set of 3 at 265
heavy db work- 100sx? on the incline
pushups- wanted to fail at the 4th rep so i worked up to a 100lb db on my back
some machine work

about to go soon to do something, not sure what yet
Title: Re: Eric's Journal
Post by: John Stamos on April 30, 2014, 12:56:25 pm
This morning OTMEM work

snatch
min 1-3 65lbsx5 reps
then from 4-10 i went up 10lbs except the last set i jumped 20lbs

Cleans- min 1-135x3, min 2/3 155x3
then 4/5- 165, 6/7- 165,8/9 175, 10/11-185 for sets of 3 up to 175 then i did 2 reps

thrusters-65lbs

did 5 reps on the first set, then 10 reps until min 5, then 10 reps for the next few minutes then another set of 5 then the last set i wanted to finish with 100 reps so i did 20 reps

Title: Re: Eric's Journal
Post by: John Stamos on April 30, 2014, 06:17:08 pm
PM workout- shoulders on accident, was supposed to be a bro day

Push press- worked up to 245, it was an easy rep but no bumpers so i cant drop the weight so thats the highest i wanna go
then 3 sets of strict press with 135 for 10 reps

side raise- 30x10, 40x10, 50x10, 60x2x10
front raise- 45lb plate for 3 sets of 10
face pulls, bent over rear delts, and some abs
Title: Re: Eric's Journal
Post by: John Stamos on May 02, 2014, 01:40:18 am
Bro day, didnt do a whole lot, idk if its cuz of the high rep stuff or the functional training but whenever i do this and i try to do a isolation type movement i never feel it. so i did some straight bar curls and db curls and some tricep work, more or less a rest day

tomorrow is skwats
Title: Re: Eric's Journal
Post by: John Stamos on May 02, 2014, 03:54:54 pm
this morning

Snatch- worked up to 155
cleans- worked up to 220
ab work

about to head to the gym

Front Squats- worked up to 275
Paused back squat- worked up to 335
back squat- 355x1, 375x1
split squat- did it john meadows style so only 1 db is used and worked up to a set of 5 for each leg with 75lb dbs
hammy curls but leg cramped up quick so not a lot was done
ab work


I usually always stop about 10-15lbs shy of my max for that day, I feel as if I was good for about 390 on the back squat and probably 300 for front squat

not too shabby i guess

I think I might do my first powerlifting meet, a gym I used to go to a few years back is having one for the wounded warrior project.  I have absolutely no intentions of changing my training now for it but I figured I'd do it just for fun.  I think thats in about july or something, so idk hopefully im down in weight and up in strength by then
Title: Re: Eric's Journal
Post by: John Stamos on May 05, 2014, 12:02:39 pm
I didnt really eat a lot yesterday but i spent the day at work stretching and what not.  And I only got about 6 hours of sleep, I tried to get more but i went to bed at 1am and woke up at 7 and couldnt go back to sleep

This morning I did my OLY lifting and i was down about 10-15lbs from last week but im weighing in at 8lbs less than about the same time as last week.

Ill try to eat a big lunch and some carbs about 2 hours before my PM workout where i think its speed work again for chest
Title: Re: Eric's Journal
Post by: John Stamos on May 09, 2014, 05:35:30 pm
I felt like shit the last 3 days, pretty much had a 9-10 hour Metcon at work, today was only 5 hours since i got everyones ass in gear to get shit done a lot faster.

But still my workout was pathetic and I cant wait to quite this job next month so I can try to focus on my lifting more(I still have another job)

skwats- paused, just did 275 for idk 8 sets of 3 then 3 sets of 3 with 225 and 1 set of 3 with 135
1 legged Bulgarian split skwat- worked up to a 60lb db and felt it in my hips
hammy curls

good enough, started getting a headache and felt like dick
Title: Re: Eric's Journal
Post by: John Stamos on May 14, 2014, 05:16:56 pm
Mon-tuesday I took off, I had a bad case of swamp ass from work

This morning

chest- worked up to a 285 paused bench(3 count)
some hex pressing, machine pressing, abs and tricep, nothing exciting

afternoon

Back

Deadlifts- 8x2, 4-sumo/4 conventional= 225lbs
bent over rows- 50x4x10 with maybe a 20 second break between sets
lat pulldown and some bicep work

tomorrow going to do what i planned on doing last week

30 min continuous on the minute every minute


min 1-10= snatchx100x3 reps, weight could change
min 11-20= thrusters- 65lbsx10
min 21-30= cleans- 135x3-5

afternoon is shoulders

I was able to finish the OTMEM, i used 85 for snatch and thruster(but changed it to 5 reps) and 135 for cleans
I was breathing hard throughout the whole thing and only the last 3 mins of thrusters I felt exhausted.
Title: Re: Eric's Journal
Post by: John Stamos on May 16, 2014, 07:18:10 pm
Yesterday

OH Push press- worked up to 265, pretty easy
100s- 25lb db with side, front raise and oh db press
trap work and rear delt work

today- skwats
worked up to 315 front box squat
worked up to 410 back box squat
db squats, and db deadlifts- 2 60lb dbs up on my shoulders for the squats and 100s for the deadlifts
hammy curls
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2014, 08:38:35 pm
This morning

Snatch- worked up to 150
cleans- 215
ab work

afternoon

Speed bench- worked up to 8x2 and ended with 275
Incline db press(60lb)/push ups metcon- 3 rounds 10 reps each
hex press- worked up to 70sx10
tricep work and machine work, ab work
Title: Re: Eric's Journal
Post by: John Stamos on May 21, 2014, 11:27:26 am
This morning

min 0-9- Cleansx155x3
min10-19-Snatchx95x3
min20-29-Thrusterx95x5

afternoon wasnt shit, my lower back was feeling it so i didnt go too heavy

deficit deadlifts- probably had my feet a inch or so from the bar- worked up to 275
 275 on snatch grip deadlifts
Pendley rows- worked up to 225
some lat pulldowns mixed with bent over rows
little bicep work, just felt shitty

this morning possibly do some shoulders if i can get up off the couch
Title: Re: Eric's Journal
Post by: John Stamos on May 23, 2014, 12:01:46 am
Wasnt sure if I was working friday or not so I did shoulders in the morning

Speed work but my triceps were slow and did single of OHPush press with 225
surfed the rack from 20s-50s then back down for DB side raises
BB front raise and upright rows

tomorrow is wheels

Morning

12 minute AMRAP
7 Deadlifts 135lbs
7 Hang Cleans 135lbs
7 Front squats 135lbs

if I feel like other stuff ill do it

afternoon

OTMEM ill do 20 minutes, 10 min FSkwat- 10 min BSkwat

reps will be 5/4/3/2

min     0-3 : 4-6 : 7-8 : 9-10
Rep      5   :  4   :  3    :   2
WT.    135 : 185: 205 : 225

Same thing with the back squats

min     11-13 : 14-16 : 17-18 : 19-20
Rep         5    :    4     :     3    :     2
WT.      225   :  245   :  275   :     ? depending on how I feel maybe stay at 275 or go to 300 or 315,  I have a feeling they will be too sore by then

then some split squats hammy work and some med ball throws
Title: Re: Eric's Journal
Post by: John Stamos on May 23, 2014, 02:29:43 pm
Well that sucked

I did probably 6 rounds or something like that and ended it a minute or so early.  My lowerback was killing me from my amazingly shitty posture, I could feel the front squats were awful so I switched to back squats.
Title: Re: Eric's Journal
Post by: John Stamos on May 25, 2014, 08:35:25 am
Well my leg day was weird, I feel the numbers shoulda been bigger but I also went deeper on the f squats than I have been lately

FSquat
min 0-3- 5 reps/135
min 4-6- 4 reps/155
min 7-9- 3 reps/175

Back squat
min 10-13- 5 reps/225
min 14-16- 4 reps/255
min 17-19- 2 reps/275

After that my legs were cooked and I thought I was going to shit my pants...literally haha so I did hammy curls and my legs are cooked
Title: Re: Eric's Journal
Post by: John Stamos on June 03, 2014, 10:50:04 am
Monday was chest, went right after work so I was fairly week but I think until my posture gets better I might skip actual chest days, probably just do push ups

just did a single rep of 275 with a pause
some push ups, hex press, and someother tricep work

this morning
I used 100lbs for the hang cleans

From 0:00-3:00
2 rounds of:
10 Hang Clean
10 Wallballs

From 3:00-6:00
2 rounds of:
12 Hang Clean
12 Wallballs

From 6:00-9:00
2 rounds of:
14 Hang CLean
14 Wallballs

I finished 20 seconds late on 9:00-12:00 for 16 reps
Title: Re: Eric's Journal
Post by: John Stamos on June 19, 2014, 05:21:39 pm
Ive just been working long hours from 6-7 days a week lately and been lazy as shit at the gym but its going to calm down next week.

I just ordered a set of bumpers and a new bar from Rogue and I havent felt like going to the gym after work but if i had a weight set at my house I woulda done Grace or something but now I can.  Im just going to make a shitty oly platform or just get some plywood and put the rubber mats on it so my bumpers dont get too fucked up

Ive been hanging around the same weight and its because of my wknd job so I'm going back on my shelby starnes diet for the wknd only for now.  During the week i have to wake up at 4 to go to work and its just a pain in the ass but I am taking a test for a new job and im sending my apps out to be a CO in NC so shit should start getting a bit better
Title: Re: Eric's Journal
Post by: John Stamos on July 02, 2014, 06:22:25 pm
The bumpers are a big help so i dont have to drive to the gym twice a day and have some old fucks complain because while I'm doing my olympic lifts, they jump on the bikes right behind me and then complain to the front desk saying they are scared that im going to fling the bar at them.  Ive also started doing a bit more cardio, yesterday was 20 minutes of walking with an incline, was going to do 30 minutes but i kept having to adjust my balls so I got irritated and jumped off.  This morning I did 20 minutes on the arch trainer and my fatass now was whooped afterwards.

I've switched to squats n shit on monday, tues is chest, wednesday is back, thursday is shoulders n friday is a free day which I will use for random shit or if i dont do anything one day then i have a free day to push things off a day.

My lifts are severely down and my gut is severely poofed out.  I lost motivation for a long time after working 6-7 days a week but I received my convass letter from the state about an interview for the corrections officer job that i took the test for idk a year n 3 months ago.  I know the fitness test is easy so I'm not too worried about that but Id like to drop the weight that ive been saying i want to drop for a year now so i can be fairly light in the academy since bw movements are my kryptonite.


The academy is a winter one so assume it starts in november/december

from july-november I want to go from 278 :uhhhfacepalm:  to 228, that gives me 10lbs loss a month

Here is my punishment if I don't

Idk if everyone knows about the speech jammer, but it messes me up fairly bad, makes you sound like you have a bad speech impediment and idk its just fucks with you and I will post myself trying to pick up random girls while using it.

I will also pick 3 Hero WOD's....yes the very hard ones and I have to do them back to back to back no matter what.

So i have a physical punishment and a mental/emotional punishment haha
Title: Re: Eric's Journal
Post by: John Stamos on July 03, 2014, 01:49:23 pm
This morning was shoulders

strict OH Press
barx10
95x5
115x5
135x5
155x5
175x2
195x1
205x1
worked my way back down

side raise- 25lb dbsx100

some upright rows and stretched my shoulders out

20 minutes on the bike

I was going to do something outside later buuut it looks as if a nasty storm is coming.

Tomorrow morning I may do idk some olympic lifting at my house or something at the gym before work
Title: Re: Eric's Journal
Post by: John Stamos on July 03, 2014, 03:40:27 pm
Tonight I'm thinking about heading to the gym to do a wod n some cardio before it closes and my diet that im applying for the weekend which will technically start tomorrow since I have to work my 12 hour shifts fri-sunday is...

Work Diet WKND

Meal 1: 30g carbs, 45g protein, 3g fish oils

Meal 2: same as meal 1 (switch this with any meal to make it your postworkout meal)

Meal 3: 45g protein, up to 2 cups veggies, 1.5 tablespoon all natural peanut butter or almond butter

Meal 4: same as meal 3

Meal 5: same as meal 3

Meal 6: 45g protein, 2600mg evening primrose oil, 1 teaspoon macadamia nut oil OR extra virgin olive oil


Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder

Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,

Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread

 

You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).

I cooked up 5lbs of chicken and i have more lean burgers to cook up for probably sunday depending on how much chicken I eat.  I also had this diet made up for me a long time ago by Shelby Starnes, and when I used it for 2 weeks before I became broke cuz I wasnt working that much compared to now, i think i lost a pants size or 2.
Title: Re: Eric's Journal
Post by: John Stamos on July 07, 2014, 07:42:54 pm
This morning was a quickie for legs, I had to go to work this morning for an hour to get shit ready for tomorrow.  All n all i felt shitty and tired

just worked up to 335 for squats n worked my way back down, his abs and hammies

around 4 or so I did

Snatchx5 until i crapped out
kb swingx10
tire flipx5

when i finished with snatches which was early with 135 cuz my left shoulder was hurtin, I went onto doing the same thing but with cleans

did 135, 155, 185, had 205 on the bar but my dad interrupted and after we got done talking i lost the mood to do the rest and cooled down

total I think i did

6 rounds
Title: Re: Eric's Journal
Post by: John Stamos on July 11, 2014, 12:55:11 pm
tuesday was chest, skipped out on work for a bit to go do it since there was a bad storm later that day which resulted in a tornado in oswego about 15 mins from me and another one near syracuse. 

wednesday was back, just did some pendley rows, machine work, db rows and curls

thursday was shoulders, worked up on strict and push press, surfed the rack for side raises from 25-50-25s

today which is literally just did about 5 mins ago

10-9-8-7-6-5-4-3-2-1
Snatch-65lbs
kb swings- 35lbs
tire flips

I know it doesnt seem like a lot of weight but I knew the tire flips would kill me

by round 8 my lower back was on fire but i said fuck it and pushed through

55 reps of snatches
55 reps of kb swings
55 reps of tire flips
Title: Re: Eric's Journal
Post by: John Stamos on July 26, 2014, 07:30:37 pm
Monday was chest, went right after work so I was fairly week but I think until my posture gets better I might skip actual chest days, probably just do push ups

just did a single rep of 275 with a pause
some push ups, hex press, and someother tricep work

this morning
I used 100lbs for the hang cleans

From 0:00-3:00
2 rounds of:
10 Hang Clean
10 Wallballs

From 3:00-6:00
2 rounds of:
12 Hang Clean
12 Wallballs

From 6:00-9:00
2 rounds of:
14 Hang CLean
14 Wallballs

I finished 20 seconds late on 9:00-12:00 for 16 reps

Im thinking about doing this monday morning after legs.

With the stress of working for dumbasses n buying another car that wasnt rebuilt the right way, ive gone the opposite direction that i wanted to go..and getting sick yesterday, who fucking gets sick during summer? This guy.  No reason for excuses, theyre like assholes, everyones got one n they all stink.  But with the crossfit games n hitting 225 clean n press for a double from the floor, its lit a fire under my ass.  Ik ive said it a million times but this time is different, no excuses, no more i dont feel like working out today.  Im already a month behind on my weightloss goal but that just means i have to step it up a bit.

This morning i did some db stuff for everything.  Tomorrow morning will be oly lifts and tire flips
Title: Re: Eric's Journal
Post by: John Stamos on July 28, 2014, 08:30:54 pm
Klokov skwats

Slow tempo, i probably used a 4-4-EXPLODE UP!!!!!!
This showed me that my anterior is extremely tight so i started stretching during the workout

135,185,225,255,275,300,315 were done like this, did 3 reps from 135-275 then 1 rep for 300-315

340 and 360 were done normal

then went back down to 225 and 135 n did more paused skwats.

front dumbbell squats with a 100, 4x10

and did some hammy work and abs

my parts came in for my car so i had to head out n get them so tomorrow is supposed to be chest day but chest is idk boring so ill move that wod that i posted to tomorrow and maybe do a lot of tricep work
Title: Re: Eric's Journal
Post by: John Stamos on July 30, 2014, 06:41:36 pm
Yesterdays workout

2 rounds each minute
Cleans-100
wallballs-20lb

0-3:00 6 reps each
3:00-6:00- 8 reps each
6:00-9:00- 10 reps each
9:00-12:00- 12 reps each
12:00-15:00- 14 reps each
minutes 15:00-18:00 i was dead as shit, i think i was 7 reps short on the second round of cleans to finish

Hex Press- 60sx4x10
tricep work
machine work
Title: Re: Eric's Journal
Post by: John Stamos on July 30, 2014, 06:44:59 pm
TOday

Pendley Rows- worked up to 225
Lat pulldowns- 4x10 straight bar and 4x10 with a v bar
arm work

Rower
1km- 3:36
rest
1km- 3:26

best is 3:02 so for not having done it in a long time its not a bad start, my first time doing rows was 4:30 for 1km
Title: Re: Eric's Journal
Post by: LBSS on July 30, 2014, 07:59:58 pm
Yesterdays workout

2 rounds each minute
Cleans-100
wallballs-20lb

0-3:00 6 reps each
3:00-6:00- 8 reps each
6:00-9:00- 10 reps each
9:00-12:00- 12 reps each
12:00-15:00- 14 reps each
minutes 15:00-18:00 i was dead as shit, i think i was 7 reps short on the second round of cleans to finish

Hex Press- 60sx4x10
tricep work
machine work

unless i'm misreading it, this sounds basically impossible. no way can anyone do 28 reps of cleans and 28 of wall balls in a minute, let alone every minute for three minutes. or did you mean one round of cleans and one of wall balls per minute? even that sounds damn hard.
Title: Re: Eric's Journal
Post by: John Stamos on August 01, 2014, 06:55:50 pm
yeah I probably shouldve worded it better haha

first round I did

I had a 3 minute time cap to do 2 rounds of 6 cleans and 6 wallballs, the time i had left before the 3 minutes was my rest

then i just add 2 reps to each clean and wallball

I generally finished each round in 2:00-2:10 minutes
Title: Re: Eric's Journal
Post by: John Stamos on August 01, 2014, 07:00:32 pm
Today

Womens double Grace lol fuck doing it with the mens weight, not yet at least

60 clean and press-95lbs

After that my forearms were shot and even with a shitty grip i did 205 pretty easily but I did it at the gym and not at home so i stopped there.

then i used 155 for some paused cleans? pausing at different heights then cleaning it and ab work and dunzo


yesterday

Shoulders

OH press- started out strict from 135 to push press up to 235
               -  The 235 was pretty decent, Id guess maybe 265 is my top right now

heavy side raises and upright rows with some tricep work
Title: Re: Eric's Journal
Post by: John Stamos on August 04, 2014, 05:26:10 pm
Skwats at the gym I used to go to.

i did slow tempo and paused squats until 275 for about 3 reps with 135,225, and 275, felt super easy then regular squats after
315x1
335x1
355x1(what I did last time)
365x1
375x1
     - Im fairly confident that if i just did regular squats all the way through then I was good for 380-400
Hack squats, wide and deep and narrow and deep
leg curls
db front squat
stair master for 30 mins

I'm going later tonight to do some WODS and tire flips n shit
Title: Re: Eric's Journal
Post by: John Stamos on August 06, 2014, 06:42:58 pm
Tuesday- Chest work

some power benching, 4 plates for a set of 5 that i worked up to
cable flyes
tricep pushdown on power bench, some cable work, nothing amazing
30 mins on stair climber

today- on accident, i did shoulders

OH Strict i went to 175 for 5
Push press- 185 to 260, possibly good for 275-280
dumbbell work
30 mins on stair climber

later tonight if i dont fall asleep ill go back and do some back work
Title: Re: Eric's Journal
Post by: John Stamos on August 10, 2014, 01:00:09 am
Thursday hmm i think i did some oly shit i cant remember, friday was nothing, tonight I did cleans up to 205, then 135 up to 185 doing the whole pull to certain heights, pause then clean it etc etc

then heavy shrugs.

Tomorrow night ill probably just do a half hour of some stair master
Title: Re: Eric's Journal
Post by: John Stamos on August 19, 2014, 09:33:53 am
I've been sick, go fucking figure

yesterday i was too worn out to go and this morning i thought i felt better than I really did

This morning

Squats- did 225x3x5 with a 4-3/5-"fast" tempo, so 4 seconds down, sat in the whole for 3-5 seconds then just went up as fast as I could
        -  This wore me out quite a bit and did a few 1 1/4 squats with dumbbells and that was it for that i felt like i was gonna pass out

recovered for a bit and did hammy curls and rode the bike for 10 minutes

now im resting and if i feel good by noon or so ill go out and do grace with a lighter weight
Title: Re: Eric's Journal
Post by: John Stamos on August 20, 2014, 08:40:02 am
Yesterday at about 1 or 2 or so I did grace with a lighter weight, 100lbs

Snatches up to 150, shoulder felt super tight so i stopped there
cleans up to 225
clean style deadlift up to 315(highest my weight set will go) for multiple sets of doubles
then some curls for girls

gonna head to the gym soon and just do some shit i missed out on for chest and back and watch the first match of the NPGL that was on last night
Title: Re: Eric's Journal
Post by: John Stamos on November 04, 2014, 02:30:29 pm
Gonna dust off this journal and get back at it

I've been sucking at life lately and since September I have been working 60-72 hours a week so my gym time has been like once a week at best.  I have also been going through the shit to be a CO and I am almost hopefully through it so with that being said, this week i am taking it easy and doing a decent workout for each body part just to get everything going again then I will go harder next week

monday- Chest

Bench press reps- 10-9-8 down to 1 with increasing weight from 135-245
super set with wallballs
increase in reps, from 10-60 increasing by 5 reps each round

DB hexpress

I forgot what else


Today- Pendley rows up to 235lbs
            Lat pulldown- 6x10
            straight arm pulldowns
            cardio on the bike

I was doing a temporary site in Utica which is about a hr n a half drive from my house  and then the site in ithaca which is a lil over a hour drive from me, all 12 hr shifts so i turned into a fat POS again.  I told my supervisor that i need to get back to it so I am just working the weekends for awhile.

My goal is to just get into decent shape by the academy lol thats all I want
Title: Re: Eric's Journal
Post by: John Stamos on November 06, 2014, 07:53:38 pm
Going Light this week just to get back into things

OTMEM for 10 minutes

5 snatches/ 5 push press at 70lbs for a warm up

50 reps of side db raise and front DB raise

seated shoulder press on the machine

rotator cuff work

then 20-30 minutes on the bike
Title: Re: Eric's Journal
Post by: John Stamos on November 06, 2014, 09:57:01 pm
Chipper for tomorrow night

Thrusters- 10/10/45#
                  5/5/135#
                  1/1/? whatever i feel like i can do for heavy singles
Wallballs- 50 reps
Clean and press- 30 reps
wallballs- 35 reps
KB swings- 50 reps
wallballs- 25 reps
OH Squat- 25 reps
wallballs- 15 reps
burpees- 25
wallballs- 10 reps



Title: Re: Eric's Journal
Post by: John Stamos on November 08, 2014, 08:47:33 am
I just went heavy on squats and did the chipper right after, next week i will look back in my old posts n redo the same type of program i did before
Title: Re: Eric's Journal
Post by: John Stamos on November 10, 2014, 11:30:28 am
Bench/row/wallball circuit

Round 1
Bench- 135x10
Row- 1 min/.300
20lbwallballx10

Round 2-5 was the same just did 185, 225,245, 270

Push up circuit I used to do on the squat rack with varying heights

tricep and ab work

weight- 289 :uhhhfacepalm: :raging:
Title: Re: Eric's Journal
Post by: LBSS on November 10, 2014, 03:00:58 pm
what's your diet like?
Title: Re: Eric's Journal
Post by: John Stamos on November 11, 2014, 12:04:41 pm
I havent been measuring or weighing anything but mainly chicken breast and green beans, sometimes like just now ill make steak and what not.

My diet before was shit, I was eating probably once a day and I had a irregular sleep pattern since id do like 2 overnights, 1 day off then work day shift then work overnight etc etc.

Its veterans day i think so the gym is closed so ill be doing olympic shit outside for the last time since its looking like snow for the rest of the week and its the last warm day :(  NY sucks ass
Title: Re: Eric's Journal
Post by: John Stamos on November 12, 2014, 02:50:18 pm
Supplements, Creatine, 1 table spoon for each meal and before bed and waking up.  I bought the 380 serving one so itll last quite awhile
                       Synedrex, not really for the weightloss, but for the extra energy.

weight- 286

Yesterday was cleans and snatches

today

I havent deadlifted all summer long or so...its been awhile since it felt like i was going to get a hernia, but I was able to do them today

Clean style deadlift- worked up to 315 and did a regular deadlift at 335, felt easy but not going to keep going up on the first week back
BB Rows
DB Rows
lat pulldown, 3 different variations

Title: Re: Eric's Journal
Post by: John Stamos on November 13, 2014, 08:44:05 am
hmmmmmmmm shoulders n shit today

Heavy Thrusters, a lot of wallballs with dumbbell work, havent figured it out yet but ill plan it out when i get to the gym..jackie might be a good WOD to do
Title: Re: Eric's Journal
Post by: John Stamos on November 13, 2014, 12:13:03 pm
Well today sucked balls, didnt feel well so ill have to finish it up later

Thrusters- 185lbs
Jackie, couldnt finish felt like I was going to puke
some side raises and still not feeling better so i left. ill have to take synedrex after my workout
Title: Re: Eric's Journal
Post by: acole14 on November 13, 2014, 07:39:17 pm
Supplements, Creatine, 1 table spoon for each meal and before bed and waking up. 

Isn't that a shitload of creatine? Must be like 25-30g/day.
Title: Re: Eric's Journal
Post by: John Stamos on November 14, 2014, 03:09:08 pm
Yeah just for the first 4-5 days then 5 grams a day

Today I just did skwats to 365lbs and then i realized i had to get going to put my weights away at home n get my hair cut n tires put on for my interview on sunday.

Ill be going back in a few hours to finish up the shoulder shit i didnt finish and legs n cardio n shit
Title: Re: Eric's Journal
Post by: John Stamos on November 14, 2014, 08:02:25 pm
I counted wrong on my weights for cleans so i was doing more than I thought I was which is good since a few days back when I did cleans i could barely do 205. SOOOOOOO today

OH Squats(to get loose ) barbell for 3 sets then 100lbs for 2 sets of 10

Cleans- power clean from the floor then right into a hang clean with a squat catch from 100-185? something like that then just a power clean from the floor.
195x1
205x1
215x1
225x1 with a push press

Did some snatches but my shoulder was too tight

DB side raises and DB upright rows

Circut
Wallball/db swings(50lbs)
20 reps/10 repsX3 rounds

then some bike ridin for 15 minutes and got bored
Title: Re: Eric's Journal
Post by: John Stamos on November 17, 2014, 05:41:13 pm
Weight- 289

Bench- worked up to 280 for a single, felt like it was probably 80% or so.
then a lot of tricep extensions with dumbbells and machine work.

20 min bike ride

going back tonight to do metcons n what not.

Also yesterday after my interview i had time to do 30 mins on the bike
Title: Re: Eric's Journal
Post by: John Stamos on November 17, 2014, 10:04:16 pm
Night time weight is the same.

Just did some cleans, from the floor(power clean) into a hang clean with a squat catch.  I did that from 95(up by 10s on each side) to 195.  then I just went from the floor to power clean and I thought i had 230 on the bar, just trying to pr my last one by 5lbs but i fucked up and only had 225 on it.  I gotta say though that it was easier.


overall i did idk 10 sets or more
Title: Re: Eric's Journal
Post by: John Stamos on November 18, 2014, 05:35:11 pm
Skipped this morning, just wasnt feeling it.

Tonight will be some kind of back routine. 

Deadlift- rows- pulldowns etc etc

As far as a metcon, maybe since i skipped push ups on monday, Ill do push ups between my deadlift sets

ill just go with the flow n whatever happens happens
Title: Re: Eric's Journal
Post by: John Stamos on November 21, 2014, 12:11:29 pm
Yesterday i just did a lot of thrusters and wallballs, anyway I woke up this morning feeling good but when i got out of my car at the gym my legs were sore as fuck, IDK why they felt strong a hr before then sore as poop

So my weights werent that good today, just did what i felt comfortable with

skwat- 345, got my skwat session on camera but the gopro is widescreen and it just looks weird lol
leg curls
db stiff legged deadlifts

Having thanksgiving dinner tonight instead of next week cuz everyone has to work so ill try to go to the gym after dinner
Title: Re: Eric's Journal
Post by: John Stamos on November 24, 2014, 04:53:02 pm
Morning- 1 serving of creatine and a 100 calorie snack thing

Bench- worked up to 290, had probably 305 in me if i had a spotter. 
CG Bench- played around with 185 for 3 or 4 sets of 10
Lying tricep DB extensions, went from 25s-40s increasing by 5lbs, about 15 reps til 40s were 10 reps
Machine, 3 or 4 rounds of v pushdowns and rope pushdowns
BY this time my triceps were fried
Elevated push ups,
15 reps
15 breath rest
13 reps
13 breath rest
10-7-5-4-3-2

15 minutes of cardio

Tonight will probably be olympic lifts
Title: Re: Eric's Journal
Post by: John Stamos on November 26, 2014, 06:10:06 pm
Bitched out on deadlifts today, decided to do sumo which i havent done since i was 18 or so, well heavy anyway and during my warm ups i heard a pop and a lot of pain in my foot like something tore
Title: Re: Eric's Journal
Post by: John Stamos on November 28, 2014, 08:06:59 pm
Along with the foot fucked up i think i jerked a lil bit when it happened and my lower back is fuuucked, last night i thought it was my hip and i couldnt get a lot of sleep but after moving around its my lower back but I was stupid and squatted anyway today.

135x5
185x2
225x1
275x1
315x1
345x1
355x1
370x1
375x1
385x1
400x1
        - No belt or knee sleeves or anything, felt like i had maybe another 10-15lbs in me and it was a fullish squat, definitely below parallel.

Some leg curls and just laying down the pain shot to my quads so i did a bit and left, currently have a hot pad on it and just going to stretch n rehab it this weekend.  Might squat again on monday so I can get into that routine again so my legs wont be dead as fuck by the time friday comes around.
Title: Re: Eric's Journal
Post by: LBSS on November 29, 2014, 03:33:13 pm
man take it easy. don't push for no reason, if you're hurt be hurt.

and maybe get back to dropping some weight? i know being heavy make everything harder on your back.
Title: Re: Eric's Journal
Post by: John Stamos on November 29, 2014, 07:47:56 pm
Yeah i was expecting to be crippled this morning but my back feels good, no pain at all.  I will up the cardio a bit and throw in more volume.  Lately the diet is consisting of rice n chicken with a bagel, turkey bacon n coffee.  Thanksgiving was rough but screw it, i only eat cheesecake on holidays.  Im thinking that im going to do light volume or speed work after heavy skwats n deadlifts so heavy squats speed deads etc.
Title: Re: Eric's Journal
Post by: John Stamos on December 01, 2014, 08:14:04 am
Of course I was all jacked up to go to the gym today but last night at work about 2hrs before I had to leave i got a massive headache n then i felt like I was going to either puke or shit myself.  After the worst 1hr drive ever i barely made it to the bathroom and puked up all of the soup i had yesterday...soooo i guess I saved about 600 calories.  Anyway I feel decent but I'll be waiting until later to go to the gym just in case
Title: Re: Eric's Journal
Post by: John Stamos on December 02, 2014, 06:15:43 pm
Bench- worked up to 315, had probably 325-330 in me
CG Bench, 3x10 at 135, 185, and 225

lying tricep extensions(DBs) 25, 30,35,40lbs 10 reps each
machine work for triceps
push ups

going in about 40 minutes to do back

Rack pull stiff legged deads
Speed box skwats
then ill just fill in the rest later
Title: Re: Eric's Journal
Post by: John Stamos on December 05, 2014, 04:30:09 pm
The back work, just did light RDL off a rack since my flexibility is shit

RDL- 185x3x12
Machine lat pulldowns, 2 variations for 4x10 each
something else
bicep work, straight bar curls from the bar up to 95 then back down by 5lbs

shoulder day was yesterday i think
strict shoulder press- worked up to 185
db side raise, 4x10
barbell front raise- 3x10
OH DB press- 3x10
rotator cuff work

Tonight Is Skwaats

Title: Re: Eric's Journal
Post by: John Stamos on December 05, 2014, 09:22:59 pm
Skwaats
warm up sets 135-225
275x1
315x1
345x1
365x1
390x1
405x1
        -390 felt shitty cuz i let hair out at the bottom and i guess it caused me to tip forward a bit
        -405 felt a lot easier than 390 but still probably 95% of my max.
Progress is slowing down for Squats so my noob gains are just about done.  Going to start working on heavy triples or doubles and increase and do high box squats(1 or 2 inches high) so i can have a heavier load on my back.  Probably do 2 weeks triples n 2 weeks doubles.
Dropped to 225 and 135 and did rep outs

4 sets of doubles for speed deadlifts at 225

db squats, 55s, 65s,75s
hammy curls
15 mins on a bike
Title: Re: Eric's Journal
Post by: John Stamos on December 09, 2014, 12:20:26 pm
On Friday I believe I weighed 295 eeek

Over the weekend I did a low-no carb diet with increased fat mainly from almonds.
- The most carbs I had were from the sub rolls on my sub then the rest of the day was 1 light bowl of progresso soup and i snaked on turkey sammich meat for the weekend.
-Yesterday i had some eggs in the morning, lunch was a 1lb chicken breast stuffed with steamers veggies n rice, dinner i had another one and for some reason that just filled me right up.
I believe Im sensitive to gluten,  cutting the carbs out or eating 50gs or less gives me more energy, usually I feel like i have to nap a nap around 1 or 2pm but now im wide awake all day and sadly all night.

Todays weight- 290lbs after a bagel and 10oz of water
Workout
Bench- worked up to 305 for a single, felt easy, just didnt want to get up near my max again cuz of what i did next
-dropped to 225 and picked 25 reps i had to do, succeeded with 15, took a break, did 3, took a break did 2 and my triceps were just fucked
-dropped to 165, did 20 without break, then 5, break then 5.

my breaks were about 15-20 seconds each at most.
Incline DB Flyes- worked up to 40sx10
       -Usually go a lot heavier but I haven't done them in forever and just testing out my shoulder
Lying tricep extensions, 10 reps from 25lb dbs-40lbs
lat pulldown pushdowns 2 rounds 10-15 reps each
tricep rope pushdowns- 85lbs
1 arm tricep rope pushdown-40lbs
vbar pushdowns- 130lbs

gonna go eat, relax and hit back later tonight
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2014, 12:55:36 pm
Weight- 287 last night so a drop of 8lbs so far
Back last night

Deadlift- worked up to 405
rack pulls just below knees- 315x3x5 just focusing on dem hips
lat pulldown for 4 sets with the straight bar and 4 sets with the handles
ab work on the lat pulldown doing standing crunches
bike for 15 minutes

Today theres a storm hittin NY and the roads are nasty in my area cuz they suck dick at plowing, so i will either just wait to see what its like later or just hit it hard tomorrow morning.

eating- it seems I've accidentally fallen into a intermitten fasting type program but im just not hungry until about 11.
ive been eating almonds and cashews until my chicken is finished cooking which should be done any minute
2 stuffed chicken breasts with peas and carrots and a bit of shredded cheese with some sauce.
Title: Re: Eric's Journal
Post by: John Stamos on December 10, 2014, 01:45:20 pm
Thinking about doing like a 30 minute chipper tuesday mornings and friday mornings, depending on how next week goes with it ill see if i have to do monday n wednesday or something to get myself rested for leg day

Wallballsx25
push upsx15
sit upsx15
dipsx10
cleansx10
wallballsx25
thrustersx10
Row 1/4 kilometer

probably just do that as many times for 30 minutes
Title: Re: Eric's Journal
Post by: John Stamos on December 11, 2014, 01:09:44 pm
This morning did 3 rounds of
OH press with 135x10
wallballs, 50-40-30

db side raises and other dumbbell work and bicep work.

Later tonight ill do idk maybe a half hr bike ride, and little shit like forearms and some trap work.
I have to get some arch supports for my shoes, I'm hoping thats the problem because id like to get back into running again since after my interview next friday for the county to be a CO, i have to do the mile n a half run. 
Title: Re: Eric's Journal
Post by: John Stamos on December 12, 2014, 04:00:19 pm
Later is skwaats

just now I cooked my food for idk 4 days and figured id count calories n macronutrients again

I made stuffed chicken with veggies n cheese

totals for 10lbs of stuffed chicken

7000 calories
264grams of fat
136 grams of carbs
1096 grams of protein

The protein seemed high but it said 24 or 25grams per 4oz and theres 16oz to a pound so im assuming its right lol

spread this over 4 days and throwing in my almonds n cashews that will be my snacks with a few other things i bought im looking at probably 12-14k calories per week.

I probably will just eat 1 chicken breast per day this weekend since ill be working and I dont do shit at work so that will make it go 5 or 6 days.

so assume 12k calories for the week and assume i burn idk 2500 a day which i know its more than that but use it at as base.

so as long as i can keep at the 12k a week mark ill be burning about 1.5lbs or so which is what i want.  But just in case I'm going to throw in cardio saturday mornings before work.

Title: Re: Eric's Journal
Post by: John Stamos on December 12, 2014, 04:26:08 pm
I figured id put the price as well

Walmart prices in NY unfortunately, i hate walmart but its cheaper than everywhere else near me.

Chicken breast-10lbs- 22 dollars, i think it might be closer to 11lbs
veggies- 2 dollars
cheese- 4 dollars

again throughout the week i will be snacking on cashews and turkey sammich meat n what not.

fucked the protein count up, should be 1000 grams  but still probably what i said with it being almost 11lbs worth
Title: Re: Eric's Journal
Post by: John Stamos on December 12, 2014, 08:35:11 pm
Skwaats

warm up sets- 135, 185,225,275

315x3
335x3
345x3
365x3
Box skwat- 385x3
405x2

Speed deadlifts- 5x2x225

leg curls
ab work

final weight for the week with cheating today and last night uggh ik ik 288, so its a drop in 7lbs the first week
Title: Re: Eric's Journal
Post by: John Stamos on December 15, 2014, 10:44:18 pm
Bench
warm ups to 275 using triples
305x1
315x1
325x1
225x15
135x20

incline DB flyes, 10 reps each, 30, 40, 50
lying tricep extensions, 10 reps each, 25, 30, 35, 40s
tricep pushdown circuit on the lat pulldown

ab work
Title: Re: Eric's Journal
Post by: John Stamos on December 16, 2014, 09:03:41 pm
This morning.

Bike ride- 15 minutes
Half Jackie
1/2 km row, 25 thrusters and 15 fat mans
bike ride- 15 minutes

tonight

Deadlifts- worked up to 405 again but it felt much easier than last week
Speed Skwaats- 225x3x2
                          275x1x2
                          315x2x2
                          225x1x10
For my second set of 315, i did 2 plates close together and 1 plate further out to mimic bar whip
bb rows- 135x3x10
lat pulldowns, 3 sets of 2 different handles
bicep work and forearms
Title: Re: Eric's Journal
Post by: John Stamos on December 17, 2014, 12:27:11 pm
I was going to go this morning but I just felt like shit, deadlifting yesterday just killed me haha

So today will consist of waiting til 1 to go to the post office to mail out my fix it ticket and finishing up my application for the county CO job for fridays interview.

Tonight- Shoulders plan
BB
strict press- worked up to 165 for a set of 5
Z press- worked up to 135x5
upright rows- 85x3x10
DB
Side raise- 45 degree side raise- 25-45s by 5s for 10 reps single arm
Front rais3- used a 45lb plate for 3x15
upright rows i think i did these
Machine
face pulls- fuck forgot these
ab work- stand up crunches on the lat pulldown
sit ups- hold 2 dumbbells in a lockout position and sit up with them, went up to 25s or 30s

Title: Re: Eric's Journal
Post by: John Stamos on December 19, 2014, 02:27:15 pm
Pancake and OJ Skwaat workout
Below parallel Skwaats
135x10
185x5
225x2
275x2
315x10
350x1
365x1
385x1
412x1(yes counting the weight of the clips)

Speed deads
250x5x2

DB front skwaats
120lb total- 3x10

Hammy curls

honestly, i had to do these in the morning cuz of an interview later but I felt strong this morning and i feel stronger at night.  If i hadn't done the 10 reps with 315 then I'm curious to see how I would have done but im happy with 412...yes lol
Title: Re: Eric's Journal
Post by: LBSS on December 19, 2014, 03:20:48 pm
yeah man how is that job search going?
Title: Re: Eric's Journal
Post by: John Stamos on December 19, 2014, 11:38:20 pm
Still have the job that ive had since 2011 but i had an interview tonight with the county to be a CO, of course at 6 at night on a friday in downtown syracuse.  Absolutely no parking spots, i drove around for close to an hour trying to find one and couldnt and i called the people to tell them and nothing.  I finished everything for the State to be a CO which pays a lot more so thats just a waiting game, probably in the academy by june.  I also have another interview for Nucor, a steel plant in january for the second round of interviews.  Pretty much I have a lot of interviews lol but if for some reason none of them work out, I have 2 years of straight training to be a Seal, I figured that might be a good direction to head in.
Title: Re: Eric's Journal
Post by: John Stamos on December 22, 2014, 01:00:25 pm
Gym is close wed-thurs this week so gotta squeeze things into 3 days

Monday
Incline Bench
barx20
95x10
135x10
165x10
185x10
205x8
225x5
250x2

Floor Press
worked up to 255x2

db flyes- 30, 40, 50 for 10 reps each

machine press- big drop set

later tonight is shoulders...tomorrow is back and SKwaats on friday
Title: Re: Eric's Journal
Post by: John Stamos on December 23, 2014, 09:17:28 pm
Back this morning

stiff legged rack pulls maybe 4inch from the floor or so
-135,185,225,275,315
-10 reps each

speed Skwaats- used a box and did 8x2x225

lat pulldown work and some biceps

tonight

strict press- worked up to 175x5
upright rows- worked up to 95x10
side raises- 25-55 by 10s for 10 reps each
FInishers- just seated front raises kind of but you touch the DBs at belly button, chest and head height
wallball/push up wod
20 wallballs, 15 push ups for 3 rounds no rest in the pool area which is about 85 degrees
ab work.

resting tomorrow and xmas cuz i cant go to the gym so friday will be something easy in the morning and Skwaats in the evening
Title: Re: Eric's Journal
Post by: John Stamos on December 26, 2014, 05:16:41 pm
Caffeine and Kilos

Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.

The Plan depending on how many people are in the weight room tonight

Skwaats- I went for a single last week so this week im going to work on heavy triples again

Last triple workout
 315x3
335x3
345x3
365x3
Box skwat- 385x3

This workout id like to hit for triples
325
345
355
375
385 without a box if my legs hold up, if not then i wont be mad. then progress with box skwaats

Speed deadlifts- im going to do 8 sets of 2 starting at 225 then just increasing maybe up to 315

DB skwaats
farmers carries possibly and some heavy hammy curls with some kind of cardio maybe walking, my foot feels a lot better i havent noticed stiffness or pain lately.

Next week, I bought a few Bud/s prep books for shits n giggs and was going to throw in some of their workouts 2-3x per week in the mornings. I'm going away from typical crossfit since im starting to have a hatred for it like i have for the toyota prius.

WHY DO I HATE CROSSFIT NOW
1. for one the paleo shit....gtfo
2. Glassman sits on his ass and makes i think an article said 5 million per year or more just by taking circuit training and slapping a name on it when he cant do any of the workouts himself
3. When I went full crossfit which is like going full retard, I was weak as hell, yes i lost weight but i lost a lot of muscle and strength.
4. I posted a funny picture on crossfits fb page and they immediately deleted it, it was 1 of the memes with the rock and the girl where the rock says Ok we are going to do cleans today, the little girl says cleans do you mean a regular clean or a squat catch clean and the rock gives her the look.  I thought it was funny, crossfit did not.

I gotta finish up my power dump n foam roll n hit the gym
Title: Re: Eric's Journal
Post by: John Stamos on December 26, 2014, 08:19:27 pm
Felt tired before the workout so pounded some coffee beforehand.

Skwaats
warm up(5-1 reps)
Bar-315
Working sets
345x1
380x1
405x1
415x1
422x1(Yes I count the clips!) - Thanks to Travis for spotting me to make sure I didnt break my body

Speed Pick up and let downs
225x2
245x2
265x2
285x2
305x2
325x2

100lb DB front Skwaats super set with calf raises for 3 sets of 10

Hammy curls
standing cable crunch- used to only use 75s, now lifting completely raw i use 100lbs..I have abs...SOMEWHERE!

Goodnight everyone and to quote Mark Smelly Bell "Remember Strength is never a weakness"

PPS
After about half a year off with 2 weeks of light prep work and almost 6 weeks of ass bustin workouts
                Beginning                       Now                                                                Best
Skwaat:       320                            422                                                                  565     
Deadlifts:     330                             430(estimate, probably a lot more)                 580
Bench:         260                            325(estimate of about 335-340)                     440

Goals
Skwaat:        600
Deadlift:       550
Bench:         400
Title: Re: Eric's Journal
Post by: LBSS on December 28, 2014, 06:47:53 pm
lol welcome back from the crossfit brink.
Title: Re: Eric's Journal
Post by: John Stamos on December 29, 2014, 05:53:52 pm
Yeah thank god lol, i added some quick bodyweight circuits as a warm up and after with a half mile run and ill stick to just that for quite some time and not get too crazy with it like i did with crossfit

Morning

2 rounds
15 push ups
30 jumping jacks
15 arm circles

Bench- felt weak, didnt eat before or eat too much on sunday so energy levels were a 6/10
worked up to 275x5 then 135x30 close grip

Pushdowns- full stack with a vbar and the rope i go light for 4 sets
tricep dumbbell work

1/2 mile run
10 min Amrap
5 push ups
5 fatman pullups
10 air skwaats

tomorrow morning
 partner row 2km every other 1/2Km we switch off
 10-1 of wallballs-pushups-burpees or air skwaats
Title: Re: Eric's Journal
Post by: John Stamos on December 29, 2014, 08:23:33 pm
LBSS, do you see anything I can change, I see my numbers in the squat are still going up but slowely.  I noticed that I had a hard time keeping upright with 415 and up on the way up and my back just feels like its on fire after a few sets in.

I am thinking that i need to stretch since i have the donald duck ass and I am thinking of doing more lower back work like RDLS and good morning.  Probably have to start doing more bb rows and db rows for helping to strengthen my upper back.

But if you see something I can change with my training then let me know and ill experiment a bit
Title: Re: Eric's Journal
Post by: John Stamos on December 30, 2014, 12:51:56 pm
This morning

Warm up- 2 Rounds in 80 degree pool room

30 jumping jax
10 push ups
15 arm circles

Partner row- 1/2 km row on n off for 2 km
1/2 mile run
5 rounds of
10 wallball
10 BB thrusters
10 fat man pull ups

tonight is back and some shoulders, i gotta work new years eve n day but friday will be normal skwaats
Title: Re: Eric's Journal
Post by: LBSS on December 30, 2014, 03:35:59 pm
yeah if your butt wink is bad then spending a little extra time, like 3-4 minutes, doing some hip and ankle mobility stuff before you work out is not a bad idea. i'll dig up a vid of what i do right before squats, every time. dreyth does it too and his deep squat is super solid now.

depends on your goals, though. last i remember you were trying to lose weight and work on conditioning for a work physical. if that's me here's what i'm doing, roughly speaking:

1. get diet in order. infinite options here but pick something and be consistent about it. i think you get plenty of protein and veggies so as long as you're in a deficit here week to week you're probably doing okay.
2. lots of low-impact steady-state cardio. biking/stationary biking, uphill walking on the treadmill, maybe some light jogging mixed with walking. easy on the joints, long on the duration. 30 minutes on days when i lift, an hour on days when i don't. alternatively could do some chiller long circuits on lifting days and steady-state on non-lifting days.
3. stretch every day, with primary focus on opening hips, ankles, and thoracic spine. lmk if you want some ideas for a mobility routine.
4. low-volume weight lifting ~3 times per week. work up to a set or two of five for the big lifts (BP, squat, DL) and two or three sets of 8-10 for supplemental lifts (RDL, GHR, rows/pull ups, beach work. try to add weight over time but don't get too pressed about it.
5. at least one day of full rest per week.

that's basically it. you have the dedication/discipline to work out consistently, you just need a little bit of structure i think. i know you <3 circuits but crossfit-style circuits are in that weird medium-intensity space where they're too hard to let you recover from heavy work but too light to be building strength. not a great training focus for most people. you're better off building strength and muscle through PL/BB stuff and building a fitness base through low intensity cardio. still, they can be really fun, especially if you're working out with other people.

/$0.02
Title: Re: Eric's Journal
Post by: John Stamos on December 31, 2014, 12:58:20 pm
yeah I will have to dig up some old stretching routines and right now I think as long as I can do a decent 5 mile run time I would be set for the Academy but that is not until June probably.  and yeah my diet has to get better but its not as bad as it used to be.  my weight loss has pretty much stalled but I can tell that my trapz, tris, chest, legs n back are all significantly bigger.  I have a navy seal prep book for bud/s that has stretching routines but ill look at yours as well.  My fav stretch is when youre on your back, ass against the wall and feet on the wall.  Really i cab combine chest n shoulders, i really dont care if my bench goes up, just want to get my pushups back up.  So that will free up 2 days to do low impact cardio n to recover more from deads till i do squats.
Title: Re: Eric's Journal
Post by: John Stamos on December 31, 2014, 01:05:11 pm
by june, swim 500 yards in 7-8.5 mins, pushups in 2 mins: 100-120, sit ups in 2 mins: 100-120, pullups in 2 mins: 20-30, 1.5 mile run in 8:-10 mins. If i can get to 250 by then these numbers should be somewhat reachable.  When i was 250 i was able to do 800 pushups, 1k wallballs n 1500 jump ropes in about an hr n a half and run the 1.5 mile in just under 12 mins.
Title: Re: Eric's Journal
Post by: LBSS on December 31, 2014, 01:43:20 pm
yeah i think a lot of those numbers would improve just from weight loss. here's the hip video i was talking about:

http://www.youtube.com/watch?v=JBHzXF-mVjY

fwiw i also add a bit of hamstring stretching and pigeon stretch to this sequence, at the end. hamstring is: plant the forward foot and shift the hips back and torso down until i feel a stretch, stretch/release. pigeon stretch is what it is, but always moving around a little and "pressing into the corners" as starrett puts it. not static.
Title: Re: Eric's Journal
Post by: Dreyth on December 31, 2014, 04:31:04 pm
^^ that vid is gold
Title: Re: Eric's Journal
Post by: John Stamos on January 01, 2015, 08:42:14 am
KK I gotta head to work but ill watch it and do it bfore my squats tomorrow

my workout from tuesday

Deadlift- workd up to 425

everything else doesnt really matter so ill just list them

bent over rows
lat pulldowns(8 sets, 4 n 4 with different handles)
biceps
Title: Re: Eric's Journal
Post by: John Stamos on January 02, 2015, 06:39:04 pm
This morning

warm up- 2 rounds
30 jumping Jax
10 push ups
15 arm circles

1/2 jog (yog)
then 10th of mile walk
1/4 mile "sprint" at 7mph
10th mile walk
1/4 mile sprint at 7.2
10th mile walk
1/4 mile sprint at 7.4
10th mile walk
1/4 mile sprint at 7.6

end with 2 rounds of the same warm up

I am not doing wheels today because I am going to switch legs to mondays.  If i hit legs on mondays ill have the rest of the week to focus on running n what not and I wont hold back
Title: Re: Eric's Journal
Post by: LBSS on January 03, 2015, 02:24:32 pm


1/2 jog (yog)


lol'd.
Title: Re: Eric's Journal
Post by: John Stamos on January 03, 2015, 02:38:05 pm
Lol people still get confused when i say yog.  Im thinking to save my joints ill stick with 1/2 mile run n a 25 min hard bike session for awhile.  Right now my lower back n shins feel like theyre on fire at 1/4 of a mile.
Title: Re: Eric's Journal
Post by: LBSS on January 03, 2015, 04:32:23 pm
low-impact good until you're a bit more svelte.
Title: Re: Eric's Journal
Post by: John Stamos on January 05, 2015, 01:08:13 pm
This Morning

warm up- 2 rounds
30 jumpin jax
push upsx10
15 arm circles

1/2 mile run

pool room

"partner" workout
120 push ups, one person does as many reps n the other person continues until you hit said reps.
I did probably 70 myself or more.

wall balls, 100 reps we switched every 20 reps

fatman pullups x60

15 min arc trainer

later if the weather holds up ill do skwaats
Title: Re: Eric's Journal
Post by: John Stamos on January 05, 2015, 07:33:45 pm
Skwaats tomorrow morning

Ordered a slingshot just now, about 4 years ago I tore my RC and every now n then ill get little stings n can feel it if my arm moves a certain way so hoping this will help out a lil bit.  Just hoping to stay injury free for the academy.

I have a red band from back in the day and im going to use it to skwaat with like the hip circle to help push my knees out, also get some video of it to see how my form is.
Title: Re: Eric's Journal
Post by: John Stamos on January 06, 2015, 01:19:13 pm
Skwaats! :ibsquatting:

This morning it felt weak since changing the day im doing skwaats and it being morning im generally weaker.

Skwaats
warm upx2 reps from 225-315
335x1
365x1
box skwaat
385x3
405x3
430x1
440x1
450x1

hammy curls, single legx10 reps at 30, 40, 50, 70, 85lbs
double leg- full stackx10

standing cable crunch 4 sets at 85lbs
lying dumbbell idk overhead crunches, worked up to 25sx10
Title: Re: Eric's Journal
Post by: John Stamos on January 06, 2015, 05:43:47 pm
My body feels broken lol but Im going to continue on with tonight because I have to do speed pulls, cardio and bw circuit

gonna get my sudz on and do some hip stretching, what itll maybe look like

speed pulls- 8 sets of 2 starting at 225 and progressing depending on how easy it feels

some kind of push ups, air skwaat and something else circuit

30 min of cardio
Title: Re: Eric's Journal
Post by: John Stamos on January 07, 2015, 05:52:21 pm
I did shoulders this morning

BB OH press- worked up to 200x2
Standing DB press- worked up to 80sx10
db side raises, 30s-45sx10 each by 5lbs
some ab work and bike work.

Tonight is the bw circuit n shit.

I'm also having a hard time with fully committing to running and what not since i busted my ass to get to my pathetic 425 squat and itll just go to shit once i start running.  So ill have to switch my mind set i guess and follow the navy seal book I have
Title: Re: Eric's Journal
Post by: LBSS on January 07, 2015, 06:45:35 pm
so don't run. row, swim, bike, whatever.
Title: Re: Eric's Journal
Post by: John Stamos on January 07, 2015, 07:31:02 pm
ima keep with the running, only running helps me with it since I dont want to be in the slow group for the academy n feel like a dip shit, i just wont go too hard too fast with it.  Tried to go tonight but theres a snow storm, perks of living in NY! ugh horse shit, i shouldve moved when i had the chance.
Title: Re: Eric's Journal
Post by: LBSS on January 07, 2015, 09:36:01 pm
oh yeah i forgot about the academy test. should neg myself for that but i can't.
Title: Re: Eric's Journal
Post by: John Stamos on January 08, 2015, 05:13:12 pm
Yeah, if i can do a slow 5 mile then id be fine, idt they run as much as they say they do.

This morning
-workout partner just bitches and bitches and bitches so i was a wee bit pissed during it.  He has an excuse for everything and if he sees me doing something like i did for abs hell go down n just sit in the bathroom until he thinks im done.  But hes only there to give me spots, whatever else he does i dont really care anymore, when he starts bitching i just walk away.

Stiff legged rack pulls(maybe mid shin level or a little lower)
bar, 95, 135, 185, 205, 225, 275, 305, 315- my reps went from 10-3

Good mornings- just getting used to it since I havent done them since idk HS so about 7 years and doing it with a straight bar is a pain in the ass so I just used 135 for 10 reps

Lat pulldown, straight bar and handles- 4 sets each, 10 reps each
biceps

tonight is SEAL shit
Title: Re: Eric's Journal
Post by: John Stamos on January 08, 2015, 10:02:43 pm
2 rounds max push ups
Round 1- 40 reps
Round 2- 18 reps

2 rounds max wide push ups
Round 1- 25
Round 2- 15

2 rounds of triangle push ups, idk i did 1 round of 10 n my tricep locked up lol

2 rounds of max wallballs
Round 1- 100 reps
Round 2- 20, on the 20th rep my stomach felt a wee bit shitty

10 min bike ride
Title: Re: Eric's Journal
Post by: John Stamos on January 09, 2015, 06:48:01 pm
quick Chest/Tris, had to get my haircut in the mornin

Felt heavy as hell, my chest n tris were destroyed from last nights push ups

Bench- 3 grips close, my normal and wide grip
bar-20,20,20
95-20,20,20
135-10,10,10
160-10,10,10
185-5,5,5
205-5,5,5

Tricep pushdowns- used V Bar
started at 50 and increased the weight trying to do 20 reps each weight, when i could make 20 reps i went to 15, when i could make 15 id go to 10, if i couldnt make 10 id switch to the rope pushdowns same system
50-100x20 reps
110-120x15 reps
120-160x10 reps

while i was waiting for my workout partner to get done with his pushdowns i was doing lying tricep extensions

then some standing cable crunches
Title: Re: Eric's Journal
Post by: John Stamos on January 12, 2015, 06:15:45 pm
Legs

Skwaats- warm ups from 10 reps - 3 reps: bar-365
395x1
415x1
430x1(2lbs for clips!) new PR
430x1 box skwaat
450x1 box skwaat

Hammy curls

DB skwaats- 2 sets, 120lbs, 140lbs for 10 reps each

tonight ima muster up to do some bw stuff n biceps
Title: Re: Eric's Journal
Post by: John Stamos on January 13, 2015, 09:24:49 pm
Didnt hit the gym this morning because I had an interview and a nasty headache.

Tonight

Chest-tris-bis

Bench warm ups
barx10
95x10
135x10
185x5 paused
225x3 paused
275x1 paused
300x1 paused
Working sets
315x1
325x1
335x1(2014/2015 PR)
SLANGER BENCH (Mark Bells Slingshot, Original)
Got used to it at 225x5
275x5
315x5
335x3
350x2
365x2
395x1
-Had 405 in me but 1 spotter so I wasnt going to risk it.

Incline bench(DB)
60x10
70x10
80x10
90x10
100x10

Tricep pushdown circuit
VBar regularx10
Vbar bent over JM pushdownx10
Rope pushdownsx10
single arm ropex10

3 sets of that, the weights varies i think I used 160, 160,110,40 for my last set

some bicep stuff but my triceps and chest were so pumped that i just didnt feel anything in my biceps

chest press machine- drop set from the whole stack to 100lbs
Title: Re: Eric's Journal
Post by: John Stamos on January 14, 2015, 04:28:32 pm
This Morning

2 rounds of max reps each
Regular pushups R1:50 reps  R2:18
Wide push ups    R1:20 reps  R2:22
Triangle- 1 round of 10 reps- my tris were tightening up like a mofucker

Had another kid working out with us so we did this

1 person 20 reps of wallballs while the other 2 did jumping jax until it was their turn to do wallballs, we did 3 rounds in the pool room probably 80 degrees or so.

some bicep curls after and RCuff work, ended with abs

Tonight is back
Title: Re: Eric's Journal
Post by: John Stamos on January 14, 2015, 04:29:57 pm
Does Chris hickson still come on here btw?  Hes a stronger puller than I am obviously but it seemed like he hit 800 something at 1 point and then started to get weaker as time went on, didnt know if hes still jumping around in weight classes or not.
Title: Re: Eric's Journal
Post by: LBSS on January 14, 2015, 06:19:04 pm
hickson hasn't logged in here since 2012.

EDIT: still training though, at least as of last fall. grip strength still mind-boggling.
Title: Re: Eric's Journal
Post by: John Stamos on January 14, 2015, 08:53:01 pm
Yeah i saw a vid he posted like a month or 2 ago of bombing out on 800lbs, he got it maybe halfway or less and his nose blew up and the lilliebridges helped him up on it.  I just remember when he used to be able to smoke it.

Tonight

Back day- On all of the pulls around 275 and up I held it for 5 second pauses at the top to work grip strength

Stiff leggers rack pull mid shin
warm up- 135-275
315x3(pulled them like 3 singles)
345x3(pulled them like 3 singles)
365x3(pulled them like 3 singles)
385- regular pull
405- regular pull

Bent over row- focused on my upper back tightness
135x3x10

Tbar row- worked up to 5platesx10
- the position of these made me want to shit my pants, its like biking on an upright bike where it feels like you took a dump after eating a ghost pepper.

Lat pulldowns- worked up to full stackx10 i believe 4 sets total with the same handle i use for t bars
                      - straight bar reverse grip- 115x3x10 focusing on a 2-4-2 tempo

TeaPots(oblique side bends) 65x3x10

Title: Re: Eric's Journal
Post by: John Stamos on January 15, 2015, 06:28:40 pm
This morning.

Had to deal with shit from my "workout" partner who will probably not be one anymore

I did some stretching in the pool room, a lot of hips n shit and then some ab work
Title: Re: Eric's Journal
Post by: John Stamos on January 19, 2015, 09:45:31 pm
Friday night i did a lot of arm week

This morning- didnt sleep well so i was groggy n shit so I didnt go and I'm going to start tracking how I feel.

Last skwaat session I felt really good id say 9/10

This workout
Feeling- 6/10
Bar feel- 7/10(how the weight feels on my back)

I lowered the volume because I wanted to get heavier triples instead of wearing myself out

bar-315 were warm ups

365x3
375x3(pr)
385x3(pr)
405x3(pr)
       -  This was a big confidence booster, I didnt feel great and yet now when I look at 405 I dont psych myself out and get intimidated.  I can look at it now and just have the confidence to say yup ima hit this easy

DB deadlifts for 10 reps, 80s, 90s, 100s
hammy curls- heavy single legs and then 3 sets of dub legs

bicep work

tomorrow morning some bw shit possibly and a lot of ab work

Steady weight at 294 which is bad BUT i think im getting leaner and my legs and upper body mainly back, trapz, arms and mid section are getting bigger and bigger
Title: Re: Eric's Journal
Post by: LBSS on January 19, 2015, 11:13:10 pm
congrats on the PRs  :lololol:
Title: Re: Eric's Journal
Post by: John Stamos on January 20, 2015, 02:01:05 pm
Thank you sir.  Soon I'm going to buy just a cheap belt and get some heavy duty knee sleeves to protect myself as the weights get heavier and heavier from this point.  I'll probably utilize them like the slanger, do as much work as I can raw then throw the belt n knee sleeves on.

This morning

idk weight, forgot to check.

bike for 30 minutes, nice and easy and I havent been sleeping well lately so it was just a groggy day like yesterday
3 sets of 20 reps for medball sit ups(thrown to a partner)

Tonight is chest and Tris


Also, I have been keeping my calorie count between 2k-2500 on the weekends and ill track it today to see if i can keep it around the 2500 mark.

Morning- bagel w/ whipped cream cheese and 5 slices of turkey bacon - believe thats 400 calories or so, lets say 450
Lunch just now- 1lb delmonico steak and a birds eye veggie thing with a serving of bbq sauce- 1000 or so total

Cal count so far- 1450

In college wed get hooked up to a machine that told us our body fat and shit like that and how many calories we burn in a day at rest and at 215 or so i was burning 2300 calories a day at rest.  I would assume that carrying much more muscle alone would raise that upwards of high 2ks.  After I get the state job ill be going to a hospital to have the water tests done to figure out my actual body fat and what not.
Title: Re: Eric's Journal
Post by: John Stamos on January 20, 2015, 09:58:50 pm
Felt- 7/10(hungry)
Mood- groggy/sleepy
Soreness- lower body and back

Chesticles
warm ups- bar-225: 10-3 reps
275x3
300x3
315x3(2015 PR)
Slanger Bench
335x5
360x3
385?x1

Incline DB Press: Didn't count reps really but 10-15 reps
70s-100s

then a big tricep set with v bar pushdowns, JM pushdowns, rope and single arm rope which i call Mandingos cuz it looks like you're doing pushdowns with a 20" CAAK in your hand.

and some close grip on the chest press machine.

weight- 295 uggh fuck fuck fuck.  Mirror shot though showed more definition in my arms and they are bigger along with my trapz
Title: Re: Eric's Journal
Post by: John Stamos on January 22, 2015, 12:07:41 pm
Last night was back, weighed in at 292, umm nothing to really report just my last night of doing stiff legged rack pulls and didn't go too heavy because I slept wrong and my back was fucked.

This morning- 20 mins on arc trainer
ab cable crunches - worked up to 130 from 70.  Before my raw days i could do 70 fine but 85 would feel heavy as shit but now adding just raw work in for the past few months have made my mid section a lot stronger
tea pots- worked up to 100s for a set of 10 starting at the 70s
Title: Re: Eric's Journal
Post by: John Stamos on January 23, 2015, 05:12:28 pm
last night was shoulders but it was a shit night, just not feeling it, did OH presses with 60lbs DBs for 3 sets of 15-20 or so
went right to triceps

10 reps close grip bench off of 5 board, 3 board, chest, 3 board, 5 board: 2 rounds
single arm pushdowns 4 sets or so

shit night

this morning
Rep Squats- felt weak and my conditioning was shit
225x20
New Leg wraps- 225x2x10(blood circulation cut off so stopped at 10 reps)

Slanger Bench- 225x22
                         225x13
                         225x10

curls- 30/40/50lbs DBs for sets of 15

20 min bike ride

Wanted to do more but took thermoxyn before the workout on accident and stomach was iffy
Title: Re: Eric's Journal
Post by: John Stamos on January 23, 2015, 05:34:05 pm
Made it to the hiring pool for Nucor which is a steel mill near me.  With it my gainz might drop when they decide to hire me but even with the lowest paying job there at 10 an hr, with the weekly profit shares on a bad week turns into about 20 an hr.  It'll be good to have until I get to the academy but my weight definitely drop
Title: Re: Eric's Journal
Post by: Dreyth on January 23, 2015, 06:12:41 pm
Made it to the hiring pool for Nucor which is a steel mill near me.  With it my gainz might drop when they decide to hire me but even with the lowest paying job there at 10 an hr, with the weekly profit shares on a bad week turns into about 20 an hr.  It'll be good to have until I get to the academy but my weight definitely drop

your body will adjust to the increased work load. your gains will drop only temporarily...

...provided you eat enough! if you dont lose weight theres no reason to keep losing strength.
Title: Re: Eric's Journal
Post by: John Stamos on January 23, 2015, 09:41:37 pm
true that but its usually 12-16 hr shifts, 100 degree temps so quickly ill probably lose some weight but my body will hopefully adjust, but ill only do it until i get to the academy
Title: Re: Eric's Journal
Post by: Dreyth on January 23, 2015, 10:38:53 pm
true that but its usually 12-16 hr shifts, 100 degree temps so quickly ill probably lose some weight but my body will hopefully adjust, but ill only do it until i get to the academy

oh damn. gonna be tough to will yourself through the workouts and have an apetite to eat.

olive oil is your friend.
Title: Re: Eric's Journal
Post by: John Stamos on January 24, 2015, 12:49:42 pm
yeah my awesome use of a keyboard on my phone.  When they call me for an opening itll be swing shifts so I will just have to get used to the swing of things and not bitch out.
Title: Re: Eric's Journal
Post by: John Stamos on January 26, 2015, 05:38:36 pm
This morning- 15 min treadmill walk on an incline
                       15 min bike ride- 4 miles

some stretching

later i was going to do legs but ima switch it to chest instead, im feeling a bit tired and dont want it to hurt my skwaats
Title: Re: Eric's Journal
Post by: John Stamos on January 26, 2015, 11:26:43 pm
Bench- doubles
warm up: bar, 95,135,185,225
working sets: 275, 315, 325
Slanger sets: 335, 345, 365

Incline db press-sets of 10 with 70, 80, 100lbs
tricep work
Title: Re: Eric's Journal
Post by: John Stamos on January 27, 2015, 01:03:11 pm
I felt really weak this morning

skwaats- worked with doubles
working sets: 365,385,405(405 was with knee wraps)

again last week i did these for triples without knee wraps.  I might go 1 more week of heavy and see how I am, if I crap out again i will do a deload with just light repetition days.

then the usual leg shit after
Title: Re: Eric's Journal
Post by: John Stamos on January 27, 2015, 04:09:30 pm
Nov. 3rd I started this all again and here is my progress so far
Squats: 335 - 430ish + 95lbs
Bench: 265 - 335/340 + 75lbs
Deadlift: 365 - 430(havent tested this max in quite some time) +65lbs

going on my 14th week, with 2 weeks as just a warm up so this is the result so far in 12 weeks.

Doing things the honest way is good but fuck is it slow, if I were on the prohormones I would have been probably 500 skwaat, 400+ bench and a 500+ deadlift lol oh well
Title: Re: Eric's Journal
Post by: John Stamos on January 28, 2015, 06:01:49 pm
This morning i had a few things to do so skipped the workout but going in about an hour to hit up shoulders.

The plan

warm up- seated shoulder press- 15-20lbsx100 reps
                side raise-15lbsx100 reps

1 arm push press with barbell(have 1 side in a corner and push up on the other)worked up to 2 plates for sets of 10
kneeling 1 arm push press- worked up to 1 plate+10 for sets of 10
upright row-DB/BB- worked up to 50s for dbs for sets of 10 and bb 95 for sets of 10
side raise- 45 degree raises- worked up to 40sx3x10
rear delts- face pulls

Ab work- my standing cable crunches are getting stronger, up to a set of 5 with 145, 130 felt like 145 today about a week ago
Title: Re: Eric's Journal
Post by: John Stamos on January 29, 2015, 04:48:45 pm
this morning just hit some tricep work

tonight is back and tea pots

also going to get into low bar squat, considering my leverage and flexibility right now, low bar makes more sense and feels better so tomorrow when i do my rep session i will focus on getting used to low bar again
Title: Re: Eric's Journal
Post by: John Stamos on January 29, 2015, 08:49:20 pm
Weird back workout

Deficit pulls- had maybe an inch between my feet and the bar
135
185
225
275x1
315x1
345x1(new pr)
365x1(new pr)
385x1(new pr)
405x1(new pr)
       -  The plates i was standing on, my heel was in the middle and the top of my feet were in a crevice on the outside that was lower than the middle which allowed me to be able to squat the weight up instead of a typical deadlift style pull.  More like a Eric Lilliebridge deadlift.  When i decided to pull 405 from the floor without a deficit, it was easy but it was harder than the deficit because I couldnt get into that same position.

speed skwaats- 8x2x225
lat pulldowns
called it good, hitting up rep work tomorrow and just random shit that i havent done this week
Title: Re: Eric's Journal
Post by: John Stamos on January 30, 2015, 05:30:32 pm
This morning weight- 291

Slanger bench
225x20
275x15
315x10
345x10
365x3

Just some curls

tea pots

going tonight to do some other shit idk what yet.  Just a bullshit workout and saw a friend there so we all got talking n killed the mood
Title: Re: Eric's Journal
Post by: John Stamos on February 02, 2015, 09:48:51 pm
You guys are goin to think this is an april fools log just in february but its not and I have absolutely no clue how i was able to do this workout today.

On last weeks episode of Eric SkWAATS i did 405 for a double with knee wraps, On tonights episode I absolutely destroy it.

Difference is i started low bar which was idk 2 or 3 inches lower than where i was putting the bar.

warm up- 135-275: At this point i realize its going to be good because 275 felt like i was moving just the bar
315x1: Felt like just the bar
365x1: Felt like just the bar
405x1: Felt like just the bar
435x1: Felt like just the bar(New PR)
455x1: Felt like just the bar(New PR)
475x1: Felt like 7/10(New PR)
490x1: Felt like 9/10(New PR)
500x1: felt like 8/10(New PR)
             - I had a lot more in me but I hit a outrageous number and I am 4 months ahead of schedule.
315x10: easy as fuck i couldnt even really feel the weight
225x3x15 easy as fuck too

Heavy Hammy Curls: Full stack 3x10
Heavy abs

Over the weekend I ate fairly clean and Ive been drinking a lot of coffee with protein and i weighed in heavy at 299 but i think its just shit and water weight.

So I'm definitely excited!!!!! POWWWWW!!!!! :ibsquatting: :ibsquatting: :ibsquatting: :ibsquatting: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:
Title: Re: Eric's Journal
Post by: LBSS on February 02, 2015, 11:45:44 pm
fuck yes.
Title: Re: Eric's Journal
Post by: John Stamos on February 03, 2015, 09:44:57 am
I feel like ass this morning, I'm sore alllll over the place, my right hip is sore as shit

this morning i might just go for a walk and stretch, tonight is chest
Title: Re: Eric's Journal
Post by: John Stamos on February 04, 2015, 10:15:18 pm
Did Chest n tris tonight, this week after the skwaat workout is turning into just a shit week lol they really fucked me up im just so damn tired now.

Bench: warm ups 135-185
225x5
275x5
300x5
315x3x1
Slanger work
315x10
315x6
Close Grip Bench
225x3x10

incline db press- worked up to 80sx10
tricep work on the lat pulldown and lying db extensions
chest press machine to finish off
Title: Re: Eric's Journal
Post by: John Stamos on February 07, 2015, 11:51:59 am
Lately did a back workout, nothing special, last night i did some recovery skwaats, just did multiple sets of 185 and 225 for sets of 10.  Close grip slanger bench 225x6x10.  Side raises, upright rows and tricep work. 
Title: Re: Eric's Journal
Post by: John Stamos on February 07, 2015, 07:11:44 pm
I downloaded a new calorie tracker and last Monday I weighed in about 6 to 8 pounds heavier so this Monday I am going to try to do the same thing but just with rice, sodium, & a lot of water to give me a bit more leverage. I also slept probably 16 hours total so I want to go Monday morning and do about 30 minutes of really light cardio and stretchingthen take a long ass nap and try to hit 500 again raw and then throw the wraps on and go heavier.

LBSS:  do you think I should try to hit 500 or more again since last Monday 500 felt easy or go back to doing heavy triples starting with 405 to 475 or so
Title: Re: Eric's Journal
Post by: John Stamos on February 08, 2015, 08:44:42 am
Went to go get some last night and all she wanted to do was "cuddle"  So i got up and left which sucks because if anyone knows central NY, during winter in Oswego its just absolutely shitty out and i drove in that shit for pussy and came up empty handed.  To top things off when i snuck outta her house i got a message saying my sister got jumped at a bar by the 2 uglies girls you'd ever meet.  So I have a lot of pent up anger, about 2 years worth since I can't get arrested or else I lose the state job soooooo mondays SKWAAT session I am looking towards getting 530 or 550, ik its a big jump but I went from 465 to 505 from 1 week to the next on deadlifts because I was just absolutely pissed off.
Title: Re: Eric's Journal
Post by: LBSS on February 08, 2015, 10:48:42 pm
sucks about the failed booty call.

and no, i wouldn't try to go for 500 again right away. it might have felt easy but you felt like shit the next few days. you don't need to hit an absolute 1RM PR every week.
Title: Re: Eric's Journal
Post by: John Stamos on February 09, 2015, 12:08:35 am
kk Ill just do heavy triples again
Title: Re: Eric's Journal
Post by: John Stamos on February 10, 2015, 10:07:41 am
I fucking slept wrong or something, my lower back is killing me but I got my new weight belt in the mail so im just going to throw that on and do light work, maybe just go to 315 or so for skwaats this morning.

Yesterday- shit chest day

worked up to triples to 315, some incline db work, tricep work and ended with machine work, nothing special
Title: Re: Eric's Journal
Post by: John Stamos on February 10, 2015, 09:43:52 pm
My upper glutes n lower back were sore so i rolled it out on a pvc pipe and it worked out pretty decent.

SKWAATS W/ Belt(warm ups to 405 were without a belt)
135x5
225x2
275x2
315x2
365x2
405x10: New PR  :ibsquatting:
315x5
Box Skwaats- 3x315x3

Heavy Hammy curls for 5 sets
bicep work
heavy ab work
Title: Re: Eric's Journal
Post by: John Stamos on February 12, 2015, 09:10:23 pm
Tonight was just a quick shoulder n ab day, nothing special lol this week and last has just been shit just cuz of the weather

 Next week is my bday and i wanted to do a powerlifting meet with myself to see if i can total 1300 so im thinking of doing that monday and going to another gym for my bday on thursday.

Lifts I'm hoping for
Squat: 530
Deadlift:450
Bench: 340-350
Title: Re: Eric's Journal
Post by: LBSS on February 12, 2015, 09:51:47 pm
awesome, go get it.
Title: Re: Eric's Journal
Post by: John Stamos on February 16, 2015, 04:41:33 pm
I decided to not do the lil meet since I know what my maxs are roughly already, no need to push it n get injured.

I ordered my knee sleeves n they should get to me tomorrow so Im going to another gym i got invited to do some titties and tris tonight instead
Title: Re: Eric's Journal
Post by: John Stamos on February 16, 2015, 09:43:19 pm
Visited a different gym and did chest

the layout was shitty, the bench that they bench on well the rack was night but the bench itself was shitty, they had it set way too low and there was a hole where your ass goes so my leg drive didnt do jack shit.

Bench- Raw: worked up to 345x1 and missed 355 by a few inches
        Slanger: did 365x3, 385x2
            Raw: 275x10
                     185x20

did some push ups and cable work

regular gym tomorrow for skwaats
Title: Re: Eric's Journal
Post by: John Stamos on February 17, 2015, 09:37:44 pm
 :ibsquatting:
135-365 warm ups(275-365 singles for warm ups)
405x1 no belt or knee sleeves
455x1 belt
505x1(pr) belt+Knee sleeves
525x1(pr) Belt+Knee sleeves
315x10
225x10
135x10
- my knee sleeves I ordered from Elitefts, everyone had me paranoid about the size because the reviews were saying they run small so i ordered a 3xl and it gives me good support but for what they are  I should be getting a lot more so next time I get some ill get a 2xl.
-Skwaats felt good, a bit heavier on my back that last week and the week before and probably had 20 more lbs in me.
-Next time I do a max effort I'll go to the Y in auburn since they have a monolift so i wont have to walk it out.

-Workouts for the following months will be somewhat the same
mon- ME Skwaats
Wk.1 5x5
wk.2 5x3
wk.3 5x2
Rotate back to 5x5 for 4 cycles

Back days do speed work for skwaats and fridays are usually for Repetition work.

the rest of the workout was just hammy work, Speed pulls, 5x2, hammy curls, 5 sets of max reps with the full stack.
hammy ISO bridge hold- 3 sets of 20 seconds each leg.  I must use a lot of hammy and ass for everything because these were rough, my hammies activated immediately while my buddy who skwaats narrow said he couldnt feel his hammys activate.

tomorrow morning do some ab work and bis
Title: Re: Eric's Journal
Post by: John Stamos on February 18, 2015, 09:28:16 pm
 :raging: :raging: :raging: :raging: :pissed: :pissed: :pissed: :pissed: :pissed: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :raging: :pissed: :pissed: :pissed: :pissed:

So i did shoulders today, whoopdie fucking do

a guy in the weight room as a joke put a posing mirror sign above the main mirror in the weight room so I went for a double bicep pose with my leg out behind me, all of a sudden It felt like someone punched my calf so i looked behind me seeing if anyone did and no1 was there and now i cant really walk on it, full extension and i buckle.  I dont think i tore it just a bad strain but its still a pain in the fucking ass, and tomorrow is my fucking birthday!!! i cant fucking win
Title: Re: Eric's Journal
Post by: John Stamos on February 18, 2015, 09:55:38 pm
I just ordered kelly starretts book the supple leopard and a trap bar out of rage shopping lol
Title: Re: Eric's Journal
Post by: LBSS on February 19, 2015, 09:26:38 am
blows man. are you sure it's not just a bad charlie horse?
Title: Re: Eric's Journal
Post by: John Stamos on February 19, 2015, 12:59:09 pm
Its still hurtin pretty bad lol if i walk normal the muscle jolts and buckles, i can walk on a plantar flexion though.  I'm thinking once i get my bengay im hoping to be better by monday, going to wait til tomorrow to start foam rolling so I can let it rest and heal a bit
Title: Re: Eric's Journal
Post by: John Stamos on February 22, 2015, 03:42:13 pm
Have a bit more mobility today.  This coming week im going to rest it and do a full body workout each day.   1 exercise for each muscle and the main lifts will be normal set rep schemes while secondary will be 5-6 sets of 12.  Im going to treat it like a deload wk and if my leg will allow it i might do box skwaats or just 600lbs unracks n hold for about the time it takes me to unrack, walk out, skwaat n rerack.  For rehab i will do some biking and light trap bar walks.
Title: Re: Eric's Journal
Post by: John Stamos on February 23, 2015, 09:31:03 pm
legs feeling better, few more days and i should be good.

This morning

Bench- wide grip: worked up to 300 for a single, was easy but no spotter
OH DB press- 40x20
                       45x20
                       50x20
                       55x20
DB Shrugs: 100sx3x10
Lat pulldown/db curl/lying tricep DB extension circuit, 3 rounds
cable crunches

night

Skwaats: Felt good, no pain in the skwaat but i had to be careful unracking and walking it out.
            135x5
            185x5
            225x30

single leg hammy curls: light, had discomfort
lat pulldowns: with a different handle for 4 sets of 10 with a 2 seconds pause at the bottom
seated DB preacher bench Curls 30s with a slow tempo for 4 sets

 
Title: Re: Eric's Journal
Post by: John Stamos on February 26, 2015, 06:58:59 pm
Yesterday i did the same set up with at night i did tea pots, ab work
today nothing, was just going to go tonight but I ordered a trap bar and fed ex delivered it to the wrong place so now i gotta wait for their phone call
Title: Re: Eric's Journal
Post by: John Stamos on February 27, 2015, 10:57:35 pm
Nothing today, was dealing with fedex all morning trying to figure out where my trap bar was, so after i went shopping for my food and dickin around with them for an hour, i decided to go searching again.  And thanks to my no fucks given for trespassing, i found it in my neighbors extension they put on their house in the back where i couldnt see it the first time.  The driver listed it as put it on the porch and its not even close to being a porch.  So I said fuck it, i cooked my food tonight for the weekend.  thinking of waking up early to get my chicken on the george foreman grill and hit the gym up before work.

This coming week will go back to normal, my leg should be good by sunday hopefully.  I also havent checked out my book yet cuz ik i wont really look at it so tomorrow at work i will look at it and put together a stretching routine.

The Plan

Monday: Wheels/bis/Yokes/back
Back Skwaats: reps at 450, depending on my first set I want 20 reps total so might do 10x2 or 5x5, maybe 10x2 would be the easiest.
Hammy curls
DB Stiff Legged deads
Lat pulldown
Curls
Trap work
Title: Re: Eric's Journal
Post by: John Stamos on March 01, 2015, 04:18:47 pm
just an update: my calf is feeling better and I can flex it and stretch it without and doing little spasms. I may do my squat workout in the morning if I feel good enough, if not then I will squat at night. If I work out in the morning then I will try to tape my squats and also whatever else I feel is necessary.  I haven't done completely raw squats in a while so im thinking something like this

365x5
385x5
405x3-5
415x2-5
425x2-5

And just go from there and add more volume back in
Title: Re: Eric's Journal
Post by: John Stamos on March 02, 2015, 10:43:59 am
Well I did skwaats in the morning and figured since im weaker in the morning it would stop me from going too heavy.

Notes: After Skwaats I did leg curls and my right hammy(side i pulled my calf on) felt substantially weaker than my left.
           No heavy lifting last week so the bar felt heavier on my back than normal
           My mobility was shit and i was tilted to one side even though i stretched and foam rolled
           On 465, my last set i felt my quad bunch up so now thats pulled a bit too, not too bad got some bengay on it.

135-275 warm ups
315x2
365x2
405x2
425x2(belt only)
455x1(belt ony)
455x2(belt+knee sleeves for the rest)
460x2
465x1(felt the twinge in my quad on the bottom) immediately went to the pool room and foam rolled and found whatever pointy edges i could and just had it sitting on the knot til it felt better, kept doing that between sets on everything else

hammy curls(single leg): worked up t 75x10 for each leg

db stiff legged deadlifts(light) worked up to 70sx3x10

Pulldowns with a var bar handle thing for 4 sets of 10
 
ab work


What I am going to do to improve everything

Mornings: Dedicated to stretching and foam rolling with bike work

afternoon: foam rolling everything

night: main workout, stretching, mainly dynamic stretching

Idk why this happened again I felt good but i guess its just by body telling me im not 18 anymore even though im only 26 but its acting like im 46 lol
Title: Re: Eric's Journal
Post by: John Stamos on March 02, 2015, 11:05:33 am
I'll post a video later, Im trying to see if i can make the gopro not wide screen ,it looks weird and makes me look like im 5'5 and 400lbs
Title: Re: Eric's Journal
Post by: John Stamos on March 03, 2015, 10:08:22 pm
Nothing tonight, its sleeting out and the roads are icing over

Tomorrow morning is Chesticals.

Other than that still a lil bit of pain going up n down stairs but nothing serious
Title: Re: Eric's Journal
Post by: LBSS on March 03, 2015, 11:46:58 pm
death to ice.
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2015, 09:37:21 am
Yeah, NY winters blow

I've decided to switch gears and do a 14 week cycle of Bodybuilding(with strength).  I figured my random injuries my body is telling me to ease up on shit.  So my bodybuilding with a lil focus on strength means for example 4x10 but each set is a hard 10

Odd Weeks are going to be Pre-exhaustion weeks
Even Weeks are going to be normal BB

Today for Chest

Lying DB press(after a push up and tricep machine warm up)
80x20
100x15
100x11
100x8
100x5

DB flys
25x15
30x15
35x10
40x10
45x10

push ups
4x10

Machine press
150x4xas many as i can

Incline Bench Press(by now im exhausted)
bar-95 warm ups( 20 reps each)
135x15
165x10
185x5
135x10

Tricep push down work on the lat pulldown

pool room foam rolling and stretching.
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2015, 12:43:10 pm
Price Chopper in my area is having a big savings week so i took advantage of that shit.

35lbs of chicken breast for 30$(88cents a lb)
12 bottles of Gatorade for 10$
140-180 count of shrimp for 12$
2 PB jars for under 2$


Going back on friday to buy about 40lbs or so more or might just make it all an even 100 lol
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2015, 08:50:43 pm
Tonight i did 5 miles on the bike and stretched n foam rolled

Going to get my official weight tomorrow and will do it again on monday to compare.

Goals:

June- 255lbs

How will i accomplish that you may ask?

1. I will be following Shelby Starnes diet he made for me a few years back starting tomorrow
2. Short rest periods like I normally do
3. 2 days dedicated to circuit training so whatever day it is like say tomorrow is back im going to do bent over rows(BB)/ Bent over DB Rows(kroc style)/ and idk something else.  Ill switch legs and back  and switch shoulders and chest each week for which gets the circuit.
4. Wallball warm ups and cooldowns for everyday(i just feel better after them)
5. boring cardio, incline walk for 30 minutes 3x a week and ramp it up as time goes on.

anything else i remember and ill write it down, Any suggestions just leave them in here and I will look at them
Title: Re: Eric's Journal
Post by: John Stamos on March 04, 2015, 09:07:47 pm
Diet plan, he wants me to do 7 meals a day ugh

 Im going with the 8grams of protein per ounce of chicken breast and i have pound chicken breasts so i will just chop them up into 4 pieces

The high days will be like this:

7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources

Meal 1: 60g carbs, 30g protein

Meal 2: 50g carbs, 30g protein

Meal 3: 50g carbs, 30g protein

Meal 4: 60g carbs, 30g protein (switch this with any meal to make it your postworkout meal)

Meal 5: 40g carbs, 30g protein

Meal 6: 40g carbs, 30g protein

Meal 7: 30g protein, unlimited veggies (no carbs at this meal), 2600mg evening primrose oil, 3g fish oils

 

Medium day, 6 meals:

Meal 1: 50g carbs, 45g protein

Meal 2: 30g carbs, 45g protein

Meal 3: 50g carbs, 45 protein (switch this with any meal to make it your postworkout meal)

Meal 4: 45g protein, up to  2 cups veggies, 3g fish oils, 1 tablespoon all natural peanut butter or almond butter

Meal 5: same as meal 4

Meal 6: 45g protein,  2600mg evening primrose oil, 3g fish oils

 

Low day, 6 meals:

Meal 1: 30g carbs, 45g protein, 3g fish oils

Meal 2: same as meal 1 (switch this with any meal to make it your postworkout meal)

Meal 3: 45g protein, up to 2 cups veggies, 1.5 tablespoon all natural peanut butter or almond butter

Meal 4: same as meal 3

Meal 5: same as meal 3

Meal 6: 45g protein, 2600mg evening primrose oil, 1 teaspoon macadamia nut oil OR extra virgin olive oil

 

Here are your food choices:

Protein: chicken, lean cuts of steak, fish, turkey, egg whites (ratio of 6 egg whites to 1 whole egg), whey, caseinate, any high quality, low-fat, low-carb protein powder

Veggies: broccoli, green beans, cauliflower, asparagus, salads, cucumbers, pickles, spinach,

Carbs: oatmeal, rice, potatoes, yams, cream of rice, Ezekiel bread

 

You can use any zero calorie condiments and spices to your meals. Also feel free to drink any zero calorie beverages at any time (diet soda, crystal lite, coffee, tea, etc.).
Title: Re: Eric's Journal
Post by: John Stamos on March 05, 2015, 11:48:00 am
Made my meals for the day minus my very last one which is just chicken and fish oil and veggies

Official Weight: 294.6(with a bagel and protein shake in me)
I will check my weight again on the 19th to check progress

Also tonight is back and this morning i road the bike for 20 minutes, HR at about 135 with a lot of stretching.
Title: Re: Eric's Journal
Post by: John Stamos on March 05, 2015, 05:35:32 pm
I believe that I've had 5 meals so far today

first 2 were protein shakes and rice because I didnt have my chicken cooked yet( well 1 was protein shake and a bagel)
the next 2 were chicken and rice
last one was chicken, rice and a cup or less of left over spaghetti
My next meal at 630 will be the protein and veggies

How I feel today doing this
1. Idk if its directly related but I feel really warm lol My body just feels warmer and its not that warm in my house maybe 65-70 tops and my face is really warm.
2. A bit more energy
Thats it so far and when I did this diet awhile back I went down like 3 notches on my belt in just a few weeks.  I mainly focused on it during the weekend and during the week was iffy with my second job at the time.

Tonight is back and at 6 Im going down stairs with my trap bar and doing some trap bar deadlifts with a shrug to it
Title: Re: Eric's Journal
Post by: John Stamos on March 05, 2015, 07:50:27 pm
only had 185 down in the basement so i did like 5x10 with that for trap bar deadlifts


At the gym

Lat pulldown straightbar: did 4 sets increasing weight of 10 from 130lbs to full stack
Lat pulldown Vbar: 4 sets of 130 going balls out and getting a good stretch in the lats
stiff armed pulldowns: 100x4x10
DB Krocish Row: 100x20, 100x15 each arm
seated row machine: 150x3x15

then some db curls and eazy bar curl.

foam rolling

weighed 297 lol but i havent taken a big dump yet and from this diet I am full as shit right now and I still have 1 more meal to get through :(  Im thinking just a protein shake and some veggies.
Title: Re: Eric's Journal
Post by: John Stamos on March 06, 2015, 01:00:00 pm
This morning

Seated DB press warm up
15x100

DB side raise
25x15
30x15
35x10
40x10

DB front raise
same scheme as the side raises

Bent over rear dealt raises
same scheme as the other 2

DB OH press
40x20
45x15
50x10
60x10

Then some tricep work on the lat pulldown

weight: 294.2
Title: Re: Eric's Journal
Post by: John Stamos on March 06, 2015, 03:26:01 pm
Diet: Medium Day

THis morning

Meal 1: Turkey Slices and rice
Meal 2: Packaged and flavored chicken and 30 grams of carbs of rice
Meal 3: Shrimp-20 grams of protein worth, Ham slices to finish out the protein and Mac n cheese 30 grams of carbs and pieces of lemon bread to soak up the volcano in my mouth that i created with adding too many red pepper flakes to the shrimp.
Meal 4: 5:00pm- Protein Shake, Pnut butter, fish oil, and veggies
Meal 5: 7pm- Shrimp/Chicken, veggies, and pnut butter
Meal 6: Chicken/Shrimp, fishoil

I feel like I'm wearing a snuggy right now, room temp is normal around 70 but my face and body is just warm as shit.  Im guessing for the majority of the year my metabolism was just slow as shit which is why when i tried to eat decently healthy i probably wasnt taking in enough.


Weight tonight is about Half a pound less than last night, 296.7, so on my second diet day i am half a pound lighter in the morning and at night and I drank quite a bit of fluids today.  So far Im happy with it, gotta go eat my 5th meal
Title: Re: Eric's Journal
Post by: John Stamos on March 07, 2015, 12:47:19 pm
diet: low day

Morning cardio: incline walk for 10 minutes; my calf feels good but noticed the soreness when i was in the incline so i stopped at 10 mins and finished with 20 mins on the bike.

Morning weight: 293.8

Meal 1:protein shake, 2/3rds cup of mac n cheese n rice and a bit of water.
Cardio
Meal 2: same as 1 but chicken instead of shake
Meal 3: 2:00pm
Meal 4: 5:00pm
Meal 5: 8:00pm
Meal 6: 11:30pm

No cardio tomorrow cuz the gym isnt open when i can go.  Monday my squats are going to be same routine as when i first started with 10-15lbs higher each set.

Also cardio will be trap bar walks with increasing weight.
Title: Re: Eric's Journal
Post by: John Stamos on March 07, 2015, 05:01:29 pm
Between meals ive been hungry around 2hrs after i eat.  Im guessing its because of the lack of carbs on the low days, other than that its going well and im fairly warm still after each meal.

Title: Re: Eric's Journal
Post by: John Stamos on March 08, 2015, 04:00:18 pm
Today hasnt been too bad diet wise, I forgot to bring vegetables so I am just going to do a couple extra protein shakes.  Tomorrow for legs im going back to high bar and in 14 weeks try to work up to 50lbs over my last high bar PR.  So my goal is a 475 high bar
Title: Re: Eric's Journal
Post by: John Stamos on March 09, 2015, 09:28:04 am
I had some Captain Crunch last night after work for my last meal lol but ive let myself sip here n there but kept on course with the main diet.   If I completely throw out all the good shit and just eat my chicken n rice n veggies then ill quite soon so allowing myself small portions of stuff like that here n there will keep me on track.

Im just waiting for my chicken to thaw out right now before i go to the gym so i can brine it n throw idk some kind of sauce in there.

This morning will just be 30 minutes of cardio, probably 10 minute walk with 20 minutes of bike and foam rolling
Title: Re: Eric's Journal
Post by: LBSS on March 09, 2015, 09:30:28 am
reminds me of something i read years ago from tony gentilcore: if you want to not eat sugary stuff, then throw it out. if it's in your house, chances are you'll eat it.
Title: Re: Eric's Journal
Post by: John Stamos on March 09, 2015, 09:44:38 am
True that, once June comes hopefully ill be on this diet still and ill able to stay 100% committed when I'm a CO.  But for now if i cheat then i can actually cheat in small doses instead of heading off to chilis n getting a triple dipper or something like that...sounds good right about now lol ima go eat
Title: Re: Eric's Journal
Post by: John Stamos on March 09, 2015, 02:21:10 pm
https://www.facebook.com/photo.php?v=10152629624831447

Video of 460x2 before i strained my quad

Idk why it cuts off my lockout on my last rep, dealing with windows movie maker was a pain in the dick, they made the program just idk super shitty since the last time i used it
Title: Re: Eric's Journal
Post by: John Stamos on March 09, 2015, 02:26:26 pm
Also, this morning did 30 mins of cardio and weighed in at 292.0-292.2

about 2.5lbs loss in 5 days
Title: Re: Eric's Journal
Post by: John Stamos on March 09, 2015, 05:59:02 pm
Caffeine and Kilos

Was feeling a big groggy n shit so I drank some left over coffee this morning uggh, a little less than half a pot or maybe it wasnt that ful idk, there was a good amount in it.

The Plan depending on how many people are in the weight room tonight

Skwaats- I went for a single last week so this week im going to work on heavy triples again

Last triple workout
 315x3
335x3
345x3
365x3
Box skwat- 385x3

This workout id like to hit for triples
325
345
355
375

So going back to High Bar and stronger than I was, Id like to hit these for sets of 5 Raw (375 instead of 385) and 385 will be belt or knee sleeves

afterwards some trap bar speed pulls
farmers carries, hammy curls
umm db deadlifts
Title: Re: Eric's Journal
Post by: John Stamos on March 09, 2015, 09:32:00 pm
A lot of quad activity in my right side :(  no bueno
135-275 warm ups
315x5: decided not to push it any higher
225x10
225x5

Speed pulls(trap bar)
140x3
160x3
180x3
140x3

Single leg hammy curls
bicep work

farmers carrys
140x3 trips
160x3 trips
180x1 trip(felt like the grip was gonna tear my skin off my hands)

weight- 292.0

so i was 297 5 days ago at night, yiiippy
Title: Re: Eric's Journal
Post by: John Stamos on March 10, 2015, 05:53:56 pm
Morning weight- 292.0
Bike-30 minutes east pace about 7.5 miles

Tonight is Chesticles and tris

The Plan
Bench- 4x10x225(broke up the last set into 1x5x3x2
Bench- 3x5Slanger(275lbs)

DB press-3x10x100
                1x15x70

DB flyes-5x10x25-45s
Incline Pushups(elevated push ups whatever you wanna call them) 3xmax

tricep extension(dbs)
Pyramid pushdowns: Tried for 20 reps on each or 10-15 for the higher weight, no rest between weight
40x20
55x20
65x20
75x20
80x20
100x20
115x15
130x10
140x10
then back down

Rhino Lat pulldowns- 4x10x100

weight-294, I had liquid instead of a solid meal before workout unlike the other days so the protein shake plus my dranks during the workout probably added to this.

Rest Periods are going to be about 30 seconds or so
Title: Re: Eric's Journal
Post by: John Stamos on March 11, 2015, 09:51:46 am
The Agenda for today

Morning cardio
eat, eat and more eatin


Back day

Trap Bar deadlifts
Im not sure what weights i did, bar was 50lbs so lets see if i can remember
working sets(all 5 reps): 140/160/190/230/250/280/300/340/360/380/410/430

DB rows: 60x4x10
     - Did them like how Stan Efferding teaches them in the new ST video so no cheating :(

lat pulldowns: Straight bar but reversed so I was facing the opposite direction
 100x10/130x10/160x10

Lat pulldowns: Vbar
130x3x10: Focused on getting a good stretch in my Lats

Then someone came in that I knew n my workout partner and I started talking to them n yeah that killed the workout. tomorrow morning i will do biceps n abs with cardio.

 Weight- 294, Idt i will lose the weight again until the low carb days
Title: Re: Eric's Journal
Post by: John Stamos on March 12, 2015, 10:18:22 am
I am soooore as fuck ugh

This morning is cardio and a lot of stretching
10 mile bike ride in 29:53...that sounds slow but it was brutal
and lots of stretching in the pool room and on the lat pulldown
Weight: didnt check, going to check monday morning after my low carb days

tonight is shoulders probably, gotta go eat
Title: Re: Eric's Journal
Post by: John Stamos on March 12, 2015, 05:15:53 pm
For Boulders and Yokes tonight

Warm up
DB OH Press
20x100
DB side raise
12x100
DB bent over rear delts
12x100

The workout
A. DB OH Press reps: 20/15-20/15/12-15/8-10
    DB side Raise: same scheme
    DB Bent over rear delts: same scheme
    Face pulls: heavy heavy heavy
    BB or Plate front raise: 3 sets of 10

B. Upright rows/BB and or DB: sets of 10
    Trap Bar shrugs:heavy heavy heavy

C. Tricep work:Suicide Grip
    Board Press: Heavy heavy heavy
    Supinated Tricep extensions: sets of 10 working up to heavy heavy heavy
    Lat pulldown tricep extension:1 arm for heavy heavy heavy
   
Title: Re: Eric's Journal
Post by: John Stamos on March 12, 2015, 09:03:34 pm
I kept with the workout n did everything, weights arent important, i didnt go too heavy on shit anyway.

Ruined some kids night though lol  He always comes in with a shirt with the sleeves cut off and probably 160 soaking wet. Anyway he tries to always "teach" people how to lift and hes always wrong but acts like hes right n Ive called him out on it before.

Tonight he was trying to tell a couple of girls how to squat when his max is probably around 225.  He told the girl to move the bar up almost on her neck and put your hands against the weights and push and thats your hand position.  So i was on Swole Patrol and told them do not skwaat like that, its making you round over and just absolutely fucking retarded. He pretty much ran out of the gym which is good since hes just a super douche bag.  I need to go to  a different gym or just buy a house before next winter with a gigantic ass garage.

Anyway workout felt good, weight is the same still but i have a scale now and im feeling leaner and looking leaner so idk  if im down a bit after my low carb days then ill know its working.
Title: Re: Eric's Journal
Post by: LBSS on March 13, 2015, 11:48:57 am
lol.
Title: Re: Eric's Journal
Post by: John Stamos on March 13, 2015, 02:06:03 pm
lol Poow, both are good looking and when i wear shirts that hide my muffin top they check me out soo i might try to bang both of them...wish me luck!! lol

other than that just relaxing and eating, today is a low carb day so the rest of my meals will be protein and veggies, 1 meal after my workout will be protein and carbs n thats it.

Tonight is just random shit, biceps, abs, teapots, bike stuff, stretching
Title: Re: Eric's Journal
Post by: John Stamos on March 14, 2015, 08:19:45 am
The next 2 days are low carb days at work so nothing will be going on besides extreme boredom and diet hating
Title: Re: Eric's Journal
Post by: John Stamos on March 14, 2015, 03:19:17 pm
Monday Wheels pre-exhaustion
Leg press: 4x15
Hammy curls: 4x10-12
B-split Skwaats: 4x10
Bb Skwaats: 3x20
- im thinking 185-225 depending on how tired i am
Ab n bicep work

Title: Re: Eric's Journal
Post by: John Stamos on March 15, 2015, 05:00:59 pm
Sticking to the diet pretty well.  My pants fell down at work so thats something i guess lol. I am just sick of chicken and veggies, other than that aint shit going on.
Title: Re: Eric's Journal
Post by: John Stamos on March 16, 2015, 10:56:09 am
Morning cardio: 30 mins arc trainer, stretching and sitting in the pool room(probably 85 degrees or so)
I looked before the gym at my chicken and i had 1 breast left that i cooked up from the 5lbs that i do each week and its undercooked as a mofo and wanted to get my meal in asap so i bought a sub without mayo n that shit and some beef cuz chicken is blah after awhile.

Tonight Im going to switch up my leg day that i planned already lol  I want to stick with "heavy" weight which im fine with 315 or more for at least 1 or 2 sets with highish reps and if i did my other workout id probably go 185 to 225. Sooo ill change it up like this maybe....i doubt ill be able to do it

SKWAATS: 60 reps total, start with 315 and do as many as i can until i feel its unsafe, take a plate off and do 225, same deal and then finish with 135.
Title: Re: Eric's Journal
Post by: John Stamos on March 16, 2015, 09:46:03 pm
50 rep skwaats instead of 60, more on that in a bit
warm up bar-225
315x20
315x10
315x10
-by now my lower back and legs are screaming
225x10
-this set i stopped at because i couldnt really idk feel my legs anymore lol

Dump break

Hammy curls-a lot of them

then some biceps n hwhat not.

Overall it felt good, my leg feels like its back to normal so next week i might try high reps with 365 or something

tomorrow morning is more cardio and stretching, night is chesticles and triceps
Title: Re: Eric's Journal
Post by: John Stamos on March 17, 2015, 12:32:32 pm
Just got done eating my second meal ugh

Nothing this morning gym wise, i have 2 packages coming from UPS so i gotta wait around for them.  Buuut i have a new badass food scale coming sooo i should be a bit better with my protein intake being able to weigh the chicken instead of guesstimating.

Tonight is chesticles- Pre-exhaustion
I think i wrote down my last one preexhaustion workout so ill do that one.

incline DB press
80x5x10-15

DB flys
30x5x10-15

Machine press
150x4xas many as i can

Flat Bench
135x10
155x10
175x10
195x10
205x10
Slanger Benchx5
225x3x10

Tricep push down work on the lat pulldown
40lbs-115x20(i think its 10lb incraments or 15 or something)
120-140x15
150-165x10
then back down, i didnt count the reps really

Title: Re: Eric's Journal
Post by: John Stamos on March 19, 2015, 09:44:38 am
Back was yesterday, didnt do anything amazing just typical rows and pulldowns with some biceps thrown in

tonight is shoulders and im about to go eat
Title: Re: Eric's Journal
Post by: John Stamos on March 20, 2015, 06:16:19 pm
yesterday was regular shoulder shit ummmm

OH BB press- worked up to 175x10
DB press- worked up to 80sx10
DB side raise worked up to 55x10
then some trap work and bike work

too many people in there last night so i gotta finish up shit that i havent done this week tonight

last nights weight: 291? i think
Title: Re: Eric's Journal
Post by: John Stamos on March 20, 2015, 08:49:00 pm
Tonight was some random shit with heavy walkouts, did a 405x1 single for skwaats easy then did 455, 490 and 500 walkouts for 15 seconds or so

weight- 290.5
Title: Re: Eric's Journal
Post by: John Stamos on March 22, 2015, 06:39:53 pm
diet lately has been on point, I have to modify it a bit today because I forgot my protein shake but other than that its fine.
Tomorrow morning: 45 mins of some cardio
Tomorrow night is wheels:
Skwaats: im thinking about doing 365 for as many reps as possible, hammy work and heavy abs
Title: Re: Eric's Journal
Post by: John Stamos on March 24, 2015, 09:59:55 pm
weighed in heavy at 293 but i had more food than normal since i usually do 2 protein shakes and i had my carbs before workout so i felt blah

SKWAATS: knee sleevs, no belt
warm ups were up to 315 doing singles
365x30 reps broken up as
1x15
3x5
High bar SKwaats
365x1
315x1
225x5
-  High bar felt extremely weird, I think my trapz have grown because it feels like im trying to balance the bar on them and I cant get it into the same spot that I was before so it was just akward

3 sets of light Bulgarian split squat with like 50lb db

Hammy curl- single leg
worked up to 100x7 with my right leg and 100x4 with my left
heavy ab crunches on the lat pulldown
this morning i did a easy 45 minute cardio session, felt like a waste i gotta start increasing my ooomf on them

tomorrow is chesticles  and I didnt workout yesterday so thats why I'm a day behind.  Had a lot of shit happening and just wasnt feeling it

I am thinking about testing my vert out on friday also! lol
Title: Re: Eric's Journal
Post by: John Stamos on March 25, 2015, 08:19:18 am
About to go to the gym, got 45 minutes of low intensity cardio or maybe ill do wallballs and push ups for cardio, kinda sick of riding the bike

also im going to try to just eat my meals grouped together so im only eating 3x a day because having to stop what im doing to cook every 2-3 hours is getting to be a pain in the ass....nevermind, this is a lot of food haha
Title: Re: Eric's Journal
Post by: John Stamos on March 25, 2015, 08:51:44 pm
felt weak tonight

bench sets of 5
250, 275, 300
225x20 slanger

Incline DB hex press- sets of 10-15
40, 50, 60, 40(this sit was a 5-2-1 tempo)

Incline DB flyes
30, 40, 50, 30

supine db extensions
30, 35, 40, 50

Tricep pushdowns
sets of 20 reps starting at 40lbs til i can only do 15 then keep going til i can only do 10 then work my way back down

machine press

dunzo
Title: Re: Eric's Journal
Post by: John Stamos on March 26, 2015, 11:58:37 am
Out of the 290s!!!! whoop whoop!!! :trolldance: :wowthatwasnutswtf:
weight: 288

Morning stuff
landmine squats: I did these just to stretch out my hips and legs
- just used a quarter then added 10s, i think i did 4 sets with 5 second holds in the hole, hips felt amazing after this

some more stretching and 10 minutes on the bike.  Im just going to add more sets/reps in for conditioning for shoulders tonight

Title: Re: Eric's Journal
Post by: John Stamos on March 26, 2015, 08:37:05 pm
DB OH press: reps started at 20 and decreased to 10
Weight: 30,40,55,65,75,85..then 40xa lot

DB Side raise: reps were about the same as oh press(dbs varied depending on what was available)
25,30,40,45,30xa lot

BB front raise, just threw some lil 5s on each side and busted out 15-30 for 3 sets

bent over rear delts: worked up to 45x3x15 then dropped to 30x10 for slow reps

face pulls and abs

i had hot peppers today so i kept having to feel like i had to take a dump since i consumed enough veggies today to equal the weight of a newborn so it was irritating
Title: Re: Eric's Journal
Post by: John Stamos on March 27, 2015, 08:52:22 am
I had to drop my buddy off to work this morning since he didnt have a ride so i got to walmart early for my veggies and hit the gym super early and did 20 minutes on the arc trainer.

gonna relax n nap, cook up my meals and hit back tonight
Title: Re: Eric's Journal
Post by: John Stamos on March 27, 2015, 11:55:33 am
Just ate 11.5 oz of chicken, 2 cups of veggies and 30 grams of oatmeal and i am stuffed.

Im thinking for tonight

Trap bar- work up to a heavy set of 3
bent over bb row 3x10
db Rhino rows
lat pulldown
some lower back shit so maybe db deadlifts
hammy work
abs
biceps
Title: Re: Eric's Journal
Post by: John Stamos on March 27, 2015, 09:14:36 pm
Ok i hope i can remember everything I did tonight, it's nice working out by myself again and I dont expect my buddy to be doing a lot of lifting for awhile.  Sooo by myself i can do everything i need to do and want to do without hearing any bitching and moaning!!!!!!

How I felt tonight: having to wake up super early and my meals were timed different, my carbs were way further away from my workout than normal so i felt a bit weaker and tired.
Night weight: 289.4

Trap bar deadlifts: I felt weak but went at it anyway
140x5
230x5
320x3
410x1
460x2x1
then worked my way back down

Trap bar bent over rows: Felt good and felt more back involvement compared to a barbell
140x10
160x5
180x5
200x5 and worked my way back down i think

DB Rhino rows: felt good and got a good stretch in my lats with the little swing before the row
60x10
70x10
60x2x10

Lat pulldown single arm attachments: Felt good and not quite sure about the weights but it wasnt too much, maybe 115-130lbs
A. Pulled down with both sides, then pulled with each arm, back to both arms and back etc etc for 4 sets(probably my new favorite movement)
B. Reverse straight bar pulldown: probably 130lbs or so for 4 sets of 10
C. V bar pulldown: 100-130 with a slow tempo for 4 sets of 10 with a 2 second pause on the bottom

Biceps
7-7-7: dbs from 15-40 with 5lb increments
7 regular db curl
7 palms up across chest
7 across body hammers

then some preacher curl stuff

worked with my band to get some pump with some banded tricep pushdowns, rows, upright rows, and pull aparts for rear delts

10 minutes on the arc trainer
Title: Re: Eric's Journal
Post by: John Stamos on March 27, 2015, 09:22:24 pm
March 5th starting weight
Morning: 294.6
Night: 297

March 27 weight
Morning weight: 288
Night: 289


So i've lost about 7.5lbs average in 22 days which is a lil over 2lbs a week so I am on point and not bad for having a few weeks of mishaps and stalling.

Progress so far: legs, shoulders, arms are noticeably leaner and gut is when I dont have enough veggies in my stomach to equal the weight of a baby.
Title: Re: Eric's Journal
Post by: LBSS on March 28, 2015, 11:51:07 am
So i've lost about 7.5lbs average in 22 days which is a lil over 2lbs a week so I am on point and not bad for having a few weeks of mishaps and stalling.

Progress so far: legs, shoulders, arms are noticeably leaner and gut is when I dont have enough veggies in my stomach to equal the weight of a baby.

(https://i.imgflip.com/jfwoa.jpg)
Title: Re: Eric's Journal
Post by: John Stamos on March 28, 2015, 01:31:08 pm
Lol idk about that lean.  If you follow furious pete id be happy with where he is now.  I have 10lbs of optimum protein on the way and it cant come soon enough, this dymatize shit is gross.  Im thinking once i hit 275 ill start going for jogs which will probably line up with when i have to anyway for the academy.
Title: Re: Eric's Journal
Post by: John Stamos on March 30, 2015, 08:59:30 am
This weekend had plenty of cravings and hwhat not but i stuck to my gunz and didn't cheat

I'm about to eat my first meal of the day and get to the gym for a quick cardio session

Wheels tonight:
Skwaats: 405x20
High Bar SKwaats: drop to 365 and work up from there then drop set back down
lots of hammy stuff, farmers carries etc etc ill think more later my battery is about to die on my laptop

EDIT!!!!

Scratch the skwaats today, my groin is feeling really tight so I am going to do landmine squats to help me stretch it out and just switch it up for 1 day.
Title: Re: Eric's Journal
Post by: John Stamos on March 30, 2015, 10:00:08 pm
Landmine squats: around sets of 5-10
25lbs on bar
35lbs.....
45lbs.....
55lbs.....
70lbs.....
90lbs.....
100lbs....
115lbs....
ended with 3 plates so thats 135 and if you count the bar i guess itd be total of 180lbs

felt really good, had to play around with my stance but my legs got worked and my lower back in a good way

some hammy work and bicep work to finish off, too many people in there tonight, about to do some ab rolling

oh also did speed pulls, did singles with sumo and conventional from 225-315
Title: Re: Eric's Journal
Post by: John Stamos on March 31, 2015, 11:49:13 pm
Pre-exhaustion chesticles

Machine press: did 5 sets from 150-250(250 was the last 2 sets) 20 reps each
Incline DB press: 70x3x10-5
        - So i did 10 reps on the incline, take 5 breathes and did 5 more reps for each set
Incline Hex press- worked up to 55 or 60lbs and did 3 sets of 10
flat DB flyes: worked up to 60lbs i think for 3 sets of 10
Bench: Warn out by now
95-205 for sets of 10-15

Tricep extensions(db) worked up to 55lbs which was a PR for  a set of 5 or something
Pyramid pushdowns from 40-130 then back down for 20-10 reps each
single arm tricep extensions for 3 sets

my ab wheel killed me, i did 8 partial reps with 2 full reps yesterday and my abs are killing me
Title: Re: Eric's Journal
Post by: John Stamos on April 01, 2015, 08:44:52 am
Tonight is Back and today i am going to Chilis so it will be my first test lol  I am going to have 2 protein shakes beforehand with no carbs and unfortunately I wont be ordering a triple dipper and try to go a bit healthier.

Just had a 80 gram shake and i am 100% glad I went with optimum again, it mixes easy as shit and tastes good unlike dymatize which is just the worst main stream brand protein.  The only thing i can think of thats worse than dymatize is the shit they sell at walmart, extreme force or some shit idk that stuff was dog shit in a bottle.

-It's a pre-exhaustion week but i dont like doing that for back so Im gonna stick to a normal routine tonight
The Plan (groin is still sore so no deadlift)
Trap bar bent over rowsx3x10-5
BB Bent over rowsx3x10-5
DB Rowsx4x10-15
maybe some fatman pullups
lat pulldown shit and biceps


Chili adventure, barely ate anything, was full as shit and it turned into me blowing up the toilet
Title: Re: Eric's Journal
Post by: John Stamos on April 02, 2015, 11:51:27 am
I pretty much did what i had planned for back, nothing exciting

went to the gym this morning, got some ass last night and it was just awful lol she was so bad i kinda just told her to get off me and left lol

anyway this morning i did some shoulders for 20 minutes

OH DB PRESS: 30-60 by incraments of 5lbs for 20 reps each
Bent over DB rear delts- 20-35lbsx15 each
Shoulder machine press

going to enjoy the weather, supposed to be 63 today then snow tomorrow lol fuck ny so i gotta detail my car and try to get my other car out of the snow and tonight is Furious 7!!!
Title: Re: Eric's Journal
Post by: John Stamos on April 05, 2015, 04:14:24 pm
Havent done anything since Friday, I've been doing 12hr shifts.  I think that this coming week will be a superset or giant set kind of week minus leg day.  Ill have to see how my groin is.

Plan for tuesday:
4 sets of
Benchx10
Push upx10

Db pressx10
Db flyesx10

Hex pressx10
Machine pressx10

Tricep stuff
Title: Re: Eric's Journal
Post by: LBSS on April 06, 2015, 01:23:49 pm
ab wheel is tough with soreness, for sure. good thing to stick with, though.
Title: Re: Eric's Journal
Post by: John Stamos on April 06, 2015, 04:28:12 pm
Yeah for sure, im doing them tonight, not sure if im going to do it at the gym or just when I get home, im getting kind of sick of explaining exercises to random people lol

Groin is still shitty so im sticking with landmine squats tonight with hammy work biceps and a wall ball n jumping jax circuit

THis morning

3 rounds
30 wallballs
60 jumping jax

5 laps around the track(18 is a mile)

half a kilometer on the rower
Title: Re: Eric's Journal
Post by: John Stamos on April 06, 2015, 09:02:59 pm
Landmine Skwaats reps were 5-10 range
1 plate, 1 plate+ quarter, 2 plates, 2 plates+ quarter, 3 plates, 3 plates+ quarter, 2 plates+ band, 2 plates for 2 sets

DB squats: 100lbs for 3x10

hammy curls: idk a lot of them

then some diesel ass biceps

gonna do the roller soon

As much as im not a fan of it, my cardio needs to start going up and I cant be too focused on strength right now or size for that matter so im going to do this week for now on

Monday= Wheels n bis
Tuesday= chest n tris
Wednesday= Rich Froning day
Thursday= Back
Friday= Rich froning day with a focus on shoulders


As much as i dont like crossfit nowadays, it did give me some good ass cardio and if im correct ill be in the academy by June Im hoping.  I wont go too nuts on the Froning days, no high rep snatches n cleans, ill stay away form olympic lifts all together.  Im thinking something like this

WOD: Jackie( KM Row, 45lb thruster for 50 and 30 fatman pull ups
          Rest
          some kind of 10 min wod
          Rest
         End it with a short circuit prob 3-5 rounds of wallballs n jumping jax or push ups or some shit in the pool room

Froning day 2

DB circuits for shoulders like normal
some kind of wod
rest
triceps
end with some wod in the pool room
Title: Re: Eric's Journal
Post by: LBSS on April 07, 2015, 12:35:30 am
if you're trying to lose weight and train in part for a distance event, isn't low-intensity, longer-duration cardio probably going to do you better?
Title: Re: Eric's Journal
Post by: John Stamos on April 07, 2015, 07:36:08 pm
Yeah I think i was just in panic mode lol  ill just stick with about 45 minutes of low intensity even though its super boring.

Had to work all day and just didnt get any calories in, ate power bars but it was like maybe 500 from 9am-5pm so not going to waste my time doing chest tonight, going to do it in the AM tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on April 08, 2015, 06:21:47 pm
didnt do anything today, had to cook food, woke up at 5 after a bad night of sleeping anyway to take my buddy to work which just sucks shit and feels like im getting a bit sick.  Tonight Im going to pound some nyquil and i think tomorrow i might go into 1 of my old gyms(best one ive been too that some of my videos are from) and hit chest, shoulders, back n tris lol  Ik a lot but I figured i can get there around 10, hit them with 30 minutes on the stair master and then go see furious 7 again at 1 so thats the plan.

No planned sets n reps just what feels good

Smith machine press
power bench
machine that acts like your doing db presses
cable work

OH hammer press
whatever other OH stuff i can do there i cant remember all of the machines

t bar rows
various hammer rows etc etc blah ill figure it out lol cable rows stuff like that

I figured id hit all 3 because im paying for a day pass and it has equipment that i dont have at my gym so gonna get at it hard, might even do some legs too
Title: Re: Eric's Journal
Post by: John Stamos on April 09, 2015, 11:14:18 am
Didn't get to that gym today, just wasnt feeling a 30 minute drive to go lol

I went to my gym instead and did this

Giant Set 1- 10 reps each for 5 rounds
Bench- 205lbs-185lbs no legs(had them straight out resting on DBs that i was using for flyes)
Incline DB press-60lbs
Flyes- went from 30-50 by 5s

Giant set 2- 5 rounds 10 reps or so each
DB oh Press- 50lbs
DB side raise- 20lbs
    -I used 20 because Im trying to isolate them and i havent been able to really do that in a long time, my traps n what not will get more involved on them so went light
45lb plate front raise

Machine press- drop set from 200lbs-100lbs, drop by 20lbs
rotator cuff work

40 min walk- around 2 miles on the track, not doing the treadmills n shit anymore

Gonna go rock out furious 7 again soon and tonight will be rear delts, triceps, abs, obliques, calves
Title: Re: Eric's Journal
Post by: John Stamos on April 10, 2015, 08:48:10 am
Last night

DB Rear delts: all sets were 10 reps
25,35,45,35,25x3

Face pulls- idk how many sets, probably 6 or so

tricep pushdown with pyramid scheme: 40-145-40lbs
reps were 20 til i couldnt do it anymore then 15 for a few sets, 10 for a few sets then went back down when  iwent under 10 reps

banded pushdowns between the v bar pyramid and the rope pyramid i did

also banded pull aparts n other shit for some recovery work

also worked on breathing how Chris Duffin says you should.  I found my skwaat form to be a lot better doing it his way and ended up being more upright
Title: Re: Eric's Journal
Post by: John Stamos on April 12, 2015, 11:19:38 am
Ive slacked off this past week, just unmotivated n the chicken i bought was bad so ive had to do a IIFYM type of week.  Im going to throw in a tabata workout before my walks to get me going.  Its starting to be nice out so ill get the bumpers out n do them outside.

Wheels tomorrow will be heavy landmines with form on back squats practicing my breathing n working on mobility
Title: Re: Eric's Journal
Post by: John Stamos on April 12, 2015, 04:54:53 pm
The Tabata workouts

Mon, Wed, Fri

Skwaats
Rest
Jumping jax
Rest
Push up
Rest
Kb swing
Rest
Then repeat to complete 4 mins

Tues, Thurs

Clean
Rest
Snatch
Rest
Fsquat
Rest
Row
Rest
OH press
Rest
Kb swing
Rest
Thrusters
Rest
Jumping jax
End
Title: Re: Eric's Journal
Post by: John Stamos on April 13, 2015, 10:59:56 am
I did 8 mins not 4 mins and switched KB Swings with jumping jax, cant do them in the pool area.
35 minute walk, a bunch of slow fat old chicks went on the track at the 30 min mark and just held me up so by 35 i said fuck it

groin is still tight but not as bad as before
Title: Re: Eric's Journal
Post by: John Stamos on April 13, 2015, 04:19:54 pm
switching back and leg days that way i can focus on my cardio n what not during the week n can recover over the weekend

tonight just going to try n do

bent over rows
db rows
lat pulldowns
biceps, other back stuff uk the drill
Title: Re: Eric's Journal
Post by: John Stamos on April 13, 2015, 09:00:52 pm
Bent over row: COmpletely fucked up the weight count lol I didnt mean to go as heavy as i really did
95x10
135x10
155x10
175x10
195x10
215x5-8
245x5-8
265x5

DB row with a band to give it a vertical and horizontal pull on it
60, 70,80,100, all 10 reps

lat pulldown, no need to get into those really lol

some biceps and ab work with the ab wheel
Title: Re: Eric's Journal
Post by: John Stamos on April 14, 2015, 04:09:12 pm
Welp this morning i did a morning walk

My friend that I did the CO process with and finished our interviews within a week from each other just got called today for the academy.  So hopefully within the next few days I will get called for the academy in May.  Once that happens, you're going to see a whole new kind of Eric.  Once I pay off my student loans I will hopefully be able to buy a house sometime down the road from my house now but this one has a gigantic garage(probably not gigantic but its plenty big)  Half will be a diesel ass garage and the other half will be for my GTR haha.

tonight I am just not gonna message my friend, he bitched n moaned last night at the gym so i dont need any of that shit and going to hit up ummm fucking shit chesticles and triceps with a 20 min pump session for my back n bis
Title: Re: Eric's Journal
Post by: John Stamos on April 14, 2015, 08:56:50 pm
warmed up with 5 sets on the chest press machine, kept it around 10-15 reps and same with the tricep extension machine

Flat DB press- 2x100x15
superset
Flat DB flyes- 25, 35lbs used for 10-15 reps

Incline DB press- 75x2x10
superset
Incline DB flyes- 45x2x10

push ups on an incline for idk 6 sets of 10 or something

tricep work

lat pulldowns for 4 sets and some straight bar curls for my pump session
Title: Re: Eric's Journal
Post by: John Stamos on April 15, 2015, 09:53:18 am
just did my tabata workout and 2 mile walk, now just cooking some cube steaks up and just waiting all day to see if they call
Title: Re: Eric's Journal
Post by: LBSS on April 15, 2015, 10:12:19 am
good luck.
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2015, 04:35:44 pm
I was a few spots away from getting called to this academy but its looking like I will be getting into the June academy.  My buddy finished his test about a hr-hr n a half before me and he got called for this one in May but denied it so i doubt within that hr or so 200 other people finished the test before me so ill get in at june

Before I get into my question, 40 minute walk and tabata workout this morning

LBSS I have approximately 40-49 days until the next academy. So LBSS, My muscle mass i believe is plenty to support my BMR so I want to transition into conditioning and maintenance.  I will be mainly doing 5 mile runs and body weight movements in the academy so that is what I want to focus on.  I want to be able to work up to say a decent 6 mile pace where I'm not completely dead afterwards so 5 miles wont be too bad.  I was thinking of pyramiding the running, say 2x a week, 1 mile each day, next week raise it up to 2 miles, then 3 then back down then back up or something, and for my workouts, do supersets just to focus on maintenance and not going too heavy just so my recovery is in check.

so what would you do?  I will also keep the 40 minute walks on my off days
Title: Re: Eric's Journal
Post by: LBSS on April 17, 2015, 05:02:23 pm
not sure what you mean by your muscle mass being enough to support your BMR. your BMR has to do with all kinds of shit, one of which is muscle mass.

with respect to conditioning for the run, how far you can run comfortably now? i don't think pyramiding makes sense, i think you're probably better off doing a linear progression. that's what i'd do myself if i had six weeks to build up. here's an idea.

two days per week, with at least a full day and preferably two in between:
week 1 - run 1.5 miles, set a pace that's challenging so you're pretty gassed by the end but not dead; this becomes your pace for the next weeks
week 2 - run 2 miles, just below the pace you set in week 1
week 3 - run 2.5 miles, same pace as week 2
week 4 - run 3 miles, same pace as week 2
week 5 - run 3.5 miles, same pace
week 6 - run 4 miles one day, 5 miles the second day, same pace

three days per week:
week 1 - walk 40 minutes
week 2 - walk 40 minutes with 8 intervals of hard running, faster than your jogging pace for 30 seconds, get up on your toes
week 3 - walk 40 minutes with 10 intervals of 30 seconds
week 4 - walk 40 minutes with 8 intervals of 45 seconds
week 5 - walk 40 minutes with 10 intervals of 45 seconds
week 6 - walk 40 minutes with 8 intervals of 60 seconds
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2015, 05:24:11 pm
Yeah i Just meant I shouldnt need to build more muscle so maintenance should be fine.

That looks good and im not sure how long i can run now comfortably but ill run on the track and just set a certain pace like hmm

18 laps is a mile so 27 is a mile and a half

a 55 second pace per lap will put me just under 15 minutes and ive been like 60-65 second pace for my walks so shaving 10 seconds off shouldnt be too bad to start out.  my running days will probably be monday and wednesday or thursday.  Tonight at the end of my workout i will go on the track and do a few laps to see what the pace is like.

Also I finally put my basketball hoop up on my court since the snow is gone for good.

at 5'10 at 280 something in shitty boots that dont zip up, i did a 1 step tomahawk on 8.5 and a standing and 1 step 1 hander on 9ft! lmao  So i have a long ways to go
Title: Re: Eric's Journal
Post by: vag on April 17, 2015, 05:56:04 pm
18 laps is a mile so 27 is a mile and a half

a 55 second pace per lap will put me just under 15 minutes

Something went bad in those calculations.
18 laps can't bee a mile, that would be less than 100 yards per lap. But then the 55s/lap doesn't make sense, it is way too slow.
Also 55s/lap for 18 laps is 16m:30s, so whatever distance those 18 laps are, the 'just under 15 minutes' you mentioned also doesn't add up.

:derp:
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2015, 05:59:37 pm
This isnt a regular track, its the indoor track around the gym.  If i went on the outside lap at the school they'd probably call the cops on me for creepin or something since its about 100ft from the school.  Idk it'd feel weird if i went there during the school day lol it's fine for old people but itd be pretty awkward.
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2015, 06:03:28 pm
ok yeah my math is fucked up still lol I HAVENT BEEN IN SCHOOL FOR 8 YEARS!!! lol  idk a 10 second cut on this short ass track pretty much running around a basketball court seems significant to me in my head, ill figure it out, how about i try to keep a 15 minute pace for the 1.5 mile to start off
Title: Re: Eric's Journal
Post by: John Stamos on April 17, 2015, 10:23:17 pm
I talked to my buddy and he has a few friends in the academy right now and he said they are only going about 1.5 miles a day and at the end of the academy they run like 5 miles or something so maybe i can cut the distances down a bit or just be a man and suck it up?
Title: Re: Eric's Journal
Post by: vag on April 18, 2015, 05:45:41 am
Haha, ok, makes sense now. If you know the total distance it is fine. Around 15 minutes sounds like a reasonable starting pace for 1,5 miles. Don't predetermine and worry about times though, just go and set a challenging but not exhausting pace just like LBSS said and see what you get. I don't know about the daily distances, 1.5 mile seems to low. Since the goal is total kcals, you need more 'TUT'. So building up to bigger distances is building up to more burned kcals. Long walks also work wonders. I think LBSS suggestion is very well rounded, stick with it.
Title: Re: Eric's Journal
Post by: John Stamos on April 18, 2015, 01:33:38 pm
Kk ill give it a whirl. 

Last nights workout was supersets for OH press and side raise both DBs for 5 sets.

Superset 2 was front raise and rear delt work for 3 sets

I hit one pump set for back and bi's, 2 sets for tris and I believe that was it
Title: Re: Eric's Journal
Post by: John Stamos on April 19, 2015, 10:14:05 pm
And this is more for conditioning/cardiovascular purposes.  Im more worried about making the academy as easy as possible.  Bodyweight matters but not that much, after HS i was about 205 and couldnt run to save my life but my last year i was running in the high 5's for the mile and could do 8 miles pretty comfortably at 195lbs.  At my bw 1.5 miles will be plenty for fatloss as well lol
Title: Re: Eric's Journal
Post by: LBSS on April 19, 2015, 10:45:08 pm
yeah but your cardiovascular fitness will improve a lot if you're lighter. combine losing a bit of fat with gradually building up your running distances and you will be swift like an antelope in no time.
Title: Re: Eric's Journal
Post by: John Stamos on April 20, 2015, 10:38:29 am
Yeah it was an interesting run lol

I had to do my tabata before my run because the track was full of old zombies and the dreadmill was full of fat chicks talking about desserts.

During the tabata my left quad was on fire so my first thought was fuck but whatevs.

I did a .10 mile walk to get my shit going after stretching and I finished the 1.5 mile run in 15:40 or so.  My cardio wasn't the problem really, the first half mile was easy at a 10 minute mile pace, then my cardio became an issue and my hoodie made me heat up like a mofo by .70 so i stopped for a second to take my hoodie off.  After that my cardio wasn't an issue, i was breathing harder from the tabata but my hips and pretty much right leg was just tight and on fire.  So  hopefully with more stretching and after a week or so my body will get used to it.

The tabata was easy too, thinking of increasing it to 10 minutes on wednesday
Title: Re: Eric's Journal
Post by: John Stamos on April 20, 2015, 06:30:14 pm
Not going to the gym tonight, been feeling like shit and always do every year march-june.  I want my back day to be the most diesel one so i want to make sure i have energy for it.  I'll be doing back tomorrow morning before my 40 min walk
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2015, 07:20:20 am
I feel like dick but I'm up and just going to plan out the workout before I get there

Back

Bent over rows- work up to a heavy set of 5
DB Rows- 4x10
3 different handles for lat pulldowns
ummmm bicep work and my 40 minute walk i guess....i cant wait to get this job so i can either make my own gym or go to the one I used to go to
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2015, 09:28:18 am
I felt super weak and sore but oh well

- worked up to 195x10 for bent over rows
- did db rows 80, 90, 100dbs for sets of 10
- did 3 sets each for 10 of straight bar pulldown, single handles and a Vbar thing handle
- 3 sets of db biceps with 30lbs: 7 reps regular, 7 palms up across body and 7 hammers across body

40 minute walk.....absolutely irritating, 1 guy who was doing crossfit in the weight room when i was in there with typical crossfit form on everything decided to do sprints around this tiny ass track.  by lap 2 he was huffing n puffing so bad im glad he stopped on his 4th lap because i wasnt going to give him CPR.  Around the 30 minute mark i got a big whiff of bengay and moth balls and thats a sign of the old zombies coming.

Ima draw a bath and relax and probably hit chest up tonight.  also will be drawing up my plans for a home gym that I will start on in august.
Title: Re: Eric's Journal
Post by: LBSS on April 21, 2015, 09:29:29 am
lol re: @fit dude.
Title: Re: Eric's Journal
Post by: John Stamos on April 21, 2015, 04:15:33 pm
huh lol
Title: Re: Eric's Journal
Post by: John Stamos on April 22, 2015, 11:29:19 am
Nothing this morning, had to deal with some douche who tried to use my credit card online so my card got canceled and had to apply for a new one.

Last night: Chesticles and Triceps
Larsen bench press(no legs involved)
135-225 warm ups for 10 reps
255x5
275x5
300x2
315x2
330x1
Regular bench: 340x1

DB Flyes:40x3x10
Machine press: decline type handle: 150x3x15
lying tricep extensions(dbs): 30x10, 40x10, 50x10
tricep pushdown hell:40-145-40.  Pyramid up and down every weight trying to get 20 reps on each, went you cant do 20 you shoot for 12-15, then you shoot for 10 if thats the most youll be able to get.  Once you can only do 10 or less you work your way back down

that was it i think

Tonight is going to be a pump day for chest, tris, back, bis, and my walk
Title: Re: Eric's Journal
Post by: John Stamos on April 22, 2015, 06:33:01 pm
For my pump day

Lat pulldown- 4x10
   -These were awkward, had to throw my hoodie on because my "24 hour protection" deodorant cant withstand my BO so it kept on bunchin up my shirt showin off my 6 pack :uhhhfacepalm:

Preacher DB curls: 4x10 with 30lbs, using a slow tempo

Flat hex press(dbs): 40x4x15 with legs up

Tricep machine press: 4x10 with idk 100lbs or something

40 minute walk

Tomorrow is boulders and yokes
Title: Re: Eric's Journal
Post by: John Stamos on April 23, 2015, 11:01:23 am
Had my oatmeal and protein shake this morning, sat around waiting for it to sink in and watched the youtubes.

Got to the gym this morning and went into the pool area to do a hip warm up n what not that Chris Duffin shows in his new video.  I definitely have 0 hip mobility after trying to do 1 of the movements lol

My 1.5 mile run was 30 seconds slower than before but this time I kept it constant and didn't have to hop off the dreadmill to take my hoodie off or anything.  The hip stuff worked I think, my lower back didn't hurt like last time just my right calf was on fire

This is the video for the warm up
http://www.youtube.com/watch?v=EN6HAheRHYQ
Title: Re: Eric's Journal
Post by: John Stamos on April 24, 2015, 03:22:23 pm
Nothing this morning, left for the gym to do my walk but had a weird feeling so i turned around and the idk carbon detector or whatever it is was beeping(we use a coal stove to heat the house) and my dogs are too stupid to head upstairs soooo disaster adverted.

Going in about an hour or so to hit some quick legs and pump session for shoulders n yokes
Title: Re: Eric's Journal
Post by: John Stamos on April 24, 2015, 09:21:59 pm
Lets see here

Today was legs but groin is still an issue so instead of getting into landmine squats im just going to go light with the amount of exercises until it gets back to normal.

I pretty much just did 1 legged hammy curls for 5 sets or so, some leg press

shoulder press machine for a drop set from 150-80lbs
upright rows with 40lb dbs for 4 sets of 10
ab work

good nuff.  Nothing this weekend and monday gettin at some back and my runs, i think its 2 miles next week
Title: Re: Eric's Journal
Post by: John Stamos on April 24, 2015, 10:33:02 pm
I hate people who get into the whole fitness world for about a year and act like they know everything because they are "competing" in physique shows.  I'm sorry but physique shows in general are a joke, just a bunch of skinny guys with a tan on stage who are about 170lbs soaken wet and not nearly as lean as the bodybuilders.    :uhhhfacepalm:  This girl is trying to give my cousin advice on losing weight n what not and shes acting as if theres only 1 way of doing things, 1 way of doing cardio 1 way of this n that and i just wish I could get my pimp hand out.  Plus I would never take weightloss advice from someone who was never a fat fuck, congrats shes a skinny girl who decided to get a spray tan and stand on stage.  I need to get away from this place and surround myself with like minded people.
Title: Re: Eric's Journal
Post by: John Stamos on April 26, 2015, 08:40:19 am
Stuck to my diet yesterday, actually ate way under, I felt sick around 630 or so at work and I said fuck it, turned the lights off in the guard shack and passed out til 10:00 and left. 

Today i got some medicine so hopefully i wont be shitty all day so I'll use it to plan my workouts for this week since some of my days could be better
Title: Re: Eric's Journal
Post by: John Stamos on April 27, 2015, 10:36:51 am
waking up again feeling like ass, can't wait for this allergy bullshit to be over with.  Ima do my cardio after my workout today and I think the theme of this week is drop sets.  Also going to throw in Hammys twice a week and quad work twice a week, my groin is still well i dont feel it walking around, running its there but goes away after a bit and at the bottom of a skwaat i feel it so its present but not bad but I dont feel like pushing it.  So i will just do hammy curls twice a week and quad work idk  I'll figure that out. ALSO, throwing in more rear delt work

For back I think I will try this

BB rows- work up to a heavy set of 5(being a dick and using a 45 then working with 10lb plates) then stripping the plates off for the drop set

DB row- Surf the rack

drop sets on 3 different handles for lat pulldowns

bicep work
rear delt

Title: Re: Eric's Journal
Post by: John Stamos on April 27, 2015, 08:46:24 pm
BB rows- 10 reps each
135, 155, 175, 205, 225, 245 then back down

2 Handed DB rows: 80-50s at 5lb increments for 10 reps or so each

Single handles Lat pulldowns- drop set from 165-80lbs, probably 8 sets total for 10 reps or so each
Rhino pulldowns w/ straight bar: 3x15x115
V bar pulldowns- 3x10x100-145

straight bar curls- 4 sets worked up to like 100lbs or something.  The handles on the single handles for the pulldowns are thicker than normal so my forearms were fried.  I decided to not to anything else more for biceps because I was just getting a forearm burn.
Title: Re: Eric's Journal
Post by: John Stamos on April 28, 2015, 11:04:50 am
This mornin I did my stretching and 2 mile run.  It sucked and i feel bad for the women who came onto the track when i was out there huffin n puffin, i was loud as shit lol Anyway I'm not too sure about the time, i think i was around 11-12 minute mile times.  A lot of popping on my right hip when doing leg swings, no pain though.  Tonight is chest and tris with a pump session for back and bis
Title: Re: Eric's Journal
Post by: John Stamos on April 28, 2015, 01:54:27 pm
Shot around and did some sweet dunking today lol  I just put the hoop on 8.5 and just tried to get the motions back.

ill probably be going to the gym around 4 I hope

Larsen Press/ Seated Row superset
135x10
185x10
205x10
225x10
255x5
275x6
135x30
Seated Row: 150x5x10

Incline DB press: Surf the rack
100-50s in 10lb increments  for sets of 10-15

FLat Db Flyes: just work up from 30s-55sx10 reps at 5lb increments

push ups: 3x?

Tricep work: lying tricep extensions- 30x10, 40x3x10
tricep extensions: Pyramids from 45-165-45

I also did 4 sets of bicep curls towards the end of my bench session and finished biceps after the bench session on the preacher
Title: Re: Eric's Journal
Post by: John Stamos on April 30, 2015, 03:43:27 pm
This morning was a pump session for chest n tris with 40 minutes of walking.  I think ima just do shoulders tomorrow morning, i kinda feel like just playing some hoopies at home and maybe flip the tire a bit, not really a stay in and do shoulders kinda day, idk ill see how i feel

the pump session was 5 sets each of hex press from 30-65-40(30lbs, 40,55, 65, 40) and 5 sets of seated tricep extension(machine)

last night was shoulders quick, went to see avengers 2, some db work up to 85 for OH press, 4 sets of side raises, machine work and a few other things
Title: Re: Eric's Journal
Post by: John Stamos on May 01, 2015, 05:21:02 pm
This morning was a 10 minute bike ride and left after some stretching, constant yapping from women in there so i left(shit tons of people on the track so I couldnt get my run in)

Went back home and played some ball for a half hour or so.  As i kept jumping i was getting a bit better and better, later around 230 I went back out and did some more jumping n dunking. 

Height: Offical 5'10 as of september 2014
Weight: idk a lot

Off 2 feet with 1 step
8'6''= Elbow at the Rim
9'1''= 2 inches or so below wrist
Sooo its looking like i am maybe a few inches or so from touching 10ft which is a shit start but not as bad as it could be

off 1 foot, definitely more than my 2 feet lol

Tonight: groin is feeling better so I did some skwaats

Front squat: did doubles working up to 245lbs: it felt easy and these were full ass to grass squats
Full Back squat- Close stance and high bar: 225x3x3- Felt light obviously and no pain so I will slowly work up
Title: Re: Eric's Journal
Post by: John Stamos on May 03, 2015, 07:52:02 pm
I just woke up from a nap at work and came up with a stupid idea.

Tomorrows cardio if the weather holds up
Farmers carry 1 lap empty trap bar(2/10s of a mile)
1 lap at 75lbs
95x1
115x1
145x1
Title: Re: Eric's Journal
Post by: John Stamos on May 04, 2015, 06:59:01 pm
Did back and curls for girls

Elevated low lat row- worked up to 135
Db row- 100x3x15
Lat pulldown: 3 attachments for 3x10 each
then some curls and hwhat not

I got into the nys fucking academy!!!!!  Just got the call today, its only been 2 years since I took the test lol  I have 3 weeks(May 25th) to drop as much weight as I can so i gotta kick shit up a notch.
Title: Re: Eric's Journal
Post by: John Stamos on May 05, 2015, 12:24:06 pm
Morning" 30 minute incline walk, 3 incline and 3.1mph

Afternoon: 15 minutes of basketball(shootin around n warming up the ol wheels)
                  3 laps of farmers walk down my driveway and back(down and back=.2 miles)
                  Lap 1- 75lbs
                  Lap 2- 55lbs
                  Lap 3- 75lbs
         -My trapz were on fire by the 3rd one and decided I didnt need to push it n pull a muscle or something.

Tonight (430) is chest and tris with a pump for back and bis

I'm thinking of going back to a push/pull/squat schedule so I cut down my days hitting the Iron and have the other 4 days for mobility, cardio and BW movements
Title: Re: Eric's Journal
Post by: John Stamos on May 05, 2015, 01:34:20 pm
Im logging my foods again

Right now at 1:20

Total Calories
1000

Protein
86 grams

Fat
16 grams

Carbs
122 grams

Which seems to be pretty decent, ill take in probably 2 more protein shakes before the end of the day
Also my mood is better, im not just stressed n moping around all day waiting for the call, now I'm a lot more focused and motivated.  As long as i get paid my starting salary during the academy, ill probably make about 6 grand or so after taxes....which unfortunately will go towards my student loans.

What else is going on hmm oh yeah you see these fuckers on the instagrams n shit dancing and stomping on the Murican Flag?  I keep seeing the same video of some fat ass black chick on the news doing it.  Shit just pisses me off, especially since they are blaming everyone else and the cities for not having enough jobs so they are all po' black folk, gimme a fucking break.  The credentials you need for the job im getting, cant be a scumbag and have felony charges, be in good credit, and take the test and pass, so pretty much just being a decent citizen and ill start off with overtime around 60k, in a year ill probably be around 80k with overtime, once I move up in 2 years, ill be at 100k, once i move up in 2 years after that, itll be like 120k a year.  120k a year job that doesnt require a college degree, so yeah instead of stomping on our flags and blaming the police for arresting them for doing illegal activities they should try to apply at hell walmart or mcdonalds or something, my first on the books job was walmart, i started from the bottom and now im going to the top lol.  End rant i need to eat and foam roll
Title: Re: Eric's Journal
Post by: LBSS on May 05, 2015, 06:58:55 pm
unemployment in the neighborhood where freddie gray lived is 58%. it's not a problem of people being lazy -- although surely there are some lazy fuckers there, just as there are lazy fuckers in rich neighborhoods and all over the world -- it's a problem of systematic discrimination in many forms combined with the flight of the industrial base and all the jobs that went along with it.

frankly i give zero fucks if someone wants to stomp on the american flag.
Title: Re: Eric's Journal
Post by: John Stamos on May 05, 2015, 07:42:43 pm
I felt bad for her pants, they were so tight i thought her Michelin man legs were gonna bust them at the seams

Tonight did chest n tris and only pump for biceps, my back is tight enough

Bench- felt tired so just worked with the 3 board up to 315 for sets of 5
Incline hex press- 60sx3x15
tried to do the pec deck but my titties got in the way
hit some db tricep extensions, and pushdowns with a big drop set
Title: Re: Eric's Journal
Post by: John Stamos on May 05, 2015, 08:20:15 pm
and I just did a quick search on indeed.com and in his area, there is 27k jobs listed, the first 20 pages are jobs that were posted 5 hours ago or less.  I just see it as most of them would rather just sell/mule drugs or abuse the welfare system than get a real job.  Temp agencies hire everyone, I've worked with tons of people who just got out of prison before.  Idk I try not to watch any of it, ill never go to baltimore so if they burned it to the ground it wouldn't do anything to my life. 
Title: Re: Eric's Journal
Post by: John Stamos on May 06, 2015, 09:55:54 am
This morning I went on how i felt

mile jog, half mile walk, half mile jog: my back is sore as fuuuuck

weight- 287
Title: Re: Eric's Journal
Post by: John Stamos on May 07, 2015, 05:31:37 pm
THis morning was quick shoulders

right now i just did a tabata, i think 6 rounds or something i lost count of 12 wall balls, 10 push ups.  I didnt have a timer so for wall balls i figured its about 1.5-2 seconds for each rep and did 10 push ups just so i could get full sets in.

jump rope, 3 sets of a lot

ab work

tomorrow i will only be doing morning and noon, my grandma died before winter and they are doing the burial for her tomorrow at 4
Title: Re: Eric's Journal
Post by: John Stamos on May 11, 2015, 11:20:45 am
Didn't have a lot of time to workout this morning, the weather was looking shitty so i did a old CF workout and a lil bit of walking.  Yesterday was my last day at work and i had to bring a lot of shit home with me from my guard building so i had to get it all out of my car and put away before the Tstorms hit.

CF workout- 7 minute time cap
Reps- 2-4-6-8-10-12-14
Thrusters:70lbs
KB swings: 30lbs

The thrusters werent traditional ones, i did a proper front squat, switched my front rack position at the top and did a proper push press

I made it to round 14 and got 9 reps of thrusters i think

Title: Re: Eric's Journal
Post by: Dreyth on May 11, 2015, 01:08:29 pm
Nice, what's this job you're getting without a college degree?
Title: Re: Eric's Journal
Post by: LBSS on May 11, 2015, 01:46:40 pm
corrections officer.
Title: Re: Eric's Journal
Post by: John Stamos on May 13, 2015, 12:49:26 pm
I've been putting off my degree because the classes I take in the academy count for 16 credits so I just gotta see how many will count towards it and finish up from there.

Yesterday I did a quick back workout, cant remember what I did in the morning, just some lat pulldowns, db rows and bicep work

This morning: Chest/tris
Bench: Reps- 1,2,3,4.....10
Weights: 250, 245, 225, 215, 195, 175, 155, 135, 155, 175

lying tricep extensions(DBs): Weights- 40,35,30,25,20,15,20,25,30,35
                                                Reps- 20 reps each

Tricep pushdowns: 5x10 medium weight
1 arm rope pushdowns: 40x5x10

Lat pulldown for 5 sets for a pump, i think 130lbs or so.

Weather is shitty out even though it had a sunshine for the picture on the news website so tonight i will do some more machine work and BW stuff i couldnt do this morning due to old folks and some running n hwhat not
Title: Re: Eric's Journal
Post by: John Stamos on May 13, 2015, 06:14:31 pm
Tonights twerkout

KB swings- 40lbs 30 seconds on 30 seconds off fooor idk 5 rounds or so, and did 2 rounds i think of 40 on 20 off

3 ROunds
Jump ropex100
Wallballx10
push upx10

Rower- 2x resistance 10 for .300km sprints( times were around :58-1:04)
            2x resistance 15 for .........( times were around .53-58)
            2x resistance 20 for .........(times were around 1:04)

I'm not sure how the concept 2 rowers are but this looks like an older one with water for resistance

some forearms to finish it off
Title: Re: Eric's Journal
Post by: LBSS on May 13, 2015, 09:51:13 pm
how's that run test prep coming?
Title: Re: Eric's Journal
Post by: John Stamos on May 14, 2015, 08:44:45 am
Been good, I've been runnin around getting shit ready before I leave so Im going to do my 2.5 mile run i think im up to today and saturday
Title: Re: Eric's Journal
Post by: John Stamos on May 14, 2015, 12:59:51 pm
The treadmills were used up and wasnt really feeling like trying to keep count for 45 laps so I decided to just do a 30 minute run, figured thatd be around 2.5-3 miles for my pace
Title: Re: Eric's Journal
Post by: John Stamos on May 15, 2015, 04:10:22 pm
THis morning was quick shoulders

Machine shoulder press(couldnt do DBs, my triceps are too sore for that) 5 sets of 10 at i think 150 or so
DB side raise- 30x5x10
DB Front raise- 30x5x10
DB rear delts)- 30x5x10

Went home and had some bison

leaving in a bit to go workout again,  I think i will just do what i think of when I get there
Title: Re: Eric's Journal
Post by: John Stamos on May 15, 2015, 06:18:29 pm
3 rounds
Wallballx50
jump ropex150

Row machine
Resistance 5: 300m sprintx2
Resistance 10: 300m sprintx2
Resistance 15: 300m sprintx2

Banded tricep extensions and pull aparts to get blood flowing so my tricep wont be so sore
Title: Re: Eric's Journal
Post by: John Stamos on May 16, 2015, 10:14:37 am
This morning

Bike for 10 minutes as a warm up

3,6,9,12,15,18,21
BB thrusters
fat man pullups

1km row

then some stretching n hwhat not
Title: Re: Eric's Journal
Post by: John Stamos on May 17, 2015, 09:33:12 am
Last night was nothing, i forgot its sunday, im not used to being home on the weekends

this morning I did ummm

3 trips with my trap bar for farmers carrries down my driveway
105lbsx.2 miles
75lbsx.2 miles
55lbsx.2 miles

around noon ima get my barbell out and do some shit, not sure what though
Title: Re: Eric's Journal
Post by: John Stamos on May 18, 2015, 09:28:06 am
Mornin

100 fat man pullups
50 push ups
100 air skwaats

Lat pulldown- 5 sets of 15
 some walking

doesnt look like a lot but my chunky ass was tired


Looking like if i get my midday workout in at 11 i should be good, too many fucking storms so far, theres 3 on my last free week before the state owns me so thats a bit of a downer.

I will get the barbell out again idk what i did yesterday, but ill do some light clean & Press and some wallballs annnnd i cant think of the name...KB swings there we go
Title: Re: Eric's Journal
Post by: LBSS on May 18, 2015, 09:29:33 am
fat man pullup = inverted row, right?
Title: Re: Eric's Journal
Post by: John Stamos on May 18, 2015, 09:36:40 am
yeah i set the bar up on the squat rack and do them like that.

A lot of people say they lose 30lbs or so during the academy considering they control our food and all of the bw and running we do so itll be good for me and hopefully when im done I wont have to do fat man pullups anymore haha
Title: Re: Eric's Journal
Post by: LBSS on May 18, 2015, 09:52:16 am
speaking of which, sorry to be a broken record but how's your weight coming down?
Title: Re: Eric's Journal
Post by: John Stamos on May 18, 2015, 10:21:17 am
ill check it tonight, didnt bother this morning because i had a protein shake and ive been drinking a lot of water but knowing how my body works its probably around 285-287 on a good day.

since my body is pretty much beaten up 24/7 im doing 1 movement for my gym workouts this last week so i can recover a bit

Today was lat pulldown
tomorrow is bench with a slow tempo
wednesday is rest from weights maybe idk
thursday oh press
friday once i get done running around finishing up everything i might just do a circuit with machines

 on those days will be running and bw stuff, wall balls etc etc
Title: Re: Eric's Journal
Post by: John Stamos on May 18, 2015, 12:07:16 pm
11:00 workout

Cleans:
75x20
95x20
135x20

135lb farmers carry 1 trip(1056-1100 feet)

I had more planned but it took me forever to do the farmers carries, my hands were raw since the knurling on the trap bar handles are so rough.

setting everything up, doing it and putting everything away was an hr so probably took me 30-40 minutes to do the workout.


I broke the farmers carry up to 20 seconds on then whatever rest i did, that was showing to be too slow so i upped it to 30 seconds on.  On the way back i said fuck the time and just went for it, only had to drop the bar two or three times on the way back
Title: Re: Eric's Journal
Post by: John Stamos on May 18, 2015, 05:55:54 pm
Jackie but switched out pull ups with push ups

KM row: took it too easy, hit a 4:05 km and wasnt even breathing heavy
Thrusters: Barx50
push upsx30

20 minute incline walk: 2.5 incline and 3.2mph, last 5 minute i kicked it up to 3.5, last 1.5 minutes went up to 4mph
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2015, 10:13:59 am
Weight this morning post workout: around 284

Bench
135x10
185x5(slow tempo, 5-2-2)
205x5.............
225x5.............
235x5.............
then worked my way back down

tricep extensions, 3 sets of a vbar and 3 single handed sets

Forrest Gump Run
Time: 1 Hour
Pace: idk it felt the same as when im on a treadmill doing 5mph though
Feeling: my breathing never got heavy, i was focusing on breathing into my stomach instead of my chest so my trapz and upper body in general could relax and i could breathe easier.  My right hip was acting up because of all the turning, but other then that i was just sweating a lot.  I did a straight 30 minutes but started to cramp so every 10 minutes after that i stopped for 10 seconds or so to take a drink of powerade, i ran an extra minute to make up for the time i spent stopped.

ima go drink my coffee and take a long ass bath and wait for UPS
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2015, 02:26:13 pm
Shot around and walked the garbage down to the end of the driveway.  Thinking about where I want to go after the academy since I will have to restart all over again.

Powerlifting
Pros: Get strong
          Showing up the young kids
          Can be done generally at any gym minus PF
          Decently short-moderate time for workouts

Cons: I will probably get too caught up in strength and get fat again
           I've had the most injuries due to powerlifting
           Meets, no money in it and I have no desire to do one
           Movements in daily life will be shit
           Can be boring

Bodybuilding
Pros: Get big and decently strong
          Look good
          balanced

Cons: Diet, I'm not disciplined enough to stick with one
           No intentions of doing shows in thongs
           No money in it
           Be tempted to try a steroid again
           Movements will be shit
           Can be boring

Crossfit
Pros:  My cholesterol and resting HR was was at amazing levels after I finished doing it
           Hot girls
           Cardio-vascular was through the roof
           A lot of variety
           Fun to do
           Girls in short shorts
           Booty Booty Booty all around
           As long as I dont focus solely on metcons my strength will go up
           Booty shorts
           Will encourage me to hit a goal of being able to do a muscle up
           I never had an injury during it

Cons: Timed WODs and such promote shitty form
           Goofy exercises which i cringe when I see, ex. GHD sit ups
           Greg Glassman is a douche bag
           Dave Castro is also a douche bag
           If I ever made it to the games they would probably hate me
           Need quite a bit of equipment
           They keep adding expensive equipment that isnt needed to the WODs just to make money.  ex.  Trueform runner


I'm sure there are more pros and cons to each but im exhausted and trying to stay awake.  I am leaning towards crossfit since I want to stick with running also.  I will make adjustments to my workouts to limit the goofy exercises chance of injuries.

I'm sure most will disagree but I feel if i keep with it I could at least get good enough to make it to regionals in the years to come and that seems more fun than going to a meet to do squat bench deadlift and go home

I forgot, I will explain the poor movements in the cons. It took me awhile just to learn to run again, playing basketball felt weird because i never had to move at different angles and sprint n jog and all that jazz.  So if I do crossfit, other activities will feel better, more natural if that makes any sense


           
         
         
Title: Re: Eric's Journal
Post by: LBSS on May 19, 2015, 02:42:48 pm
Shot around and walked the garbage down to the end of the driveway.  Thinking about where I want to go after the academy since I will have to restart all over again.

Powerlifting

Cons: I will probably get too caught up in strength and get fat again

again? five years ago you were talking about feeling like shit at 238 and you're almost 50 pounds heavier than that now.

Bodybuilding

yeah don't do that.

Crossfit


this, do this. of the three options i absolutely think you should do Crossfit. you'll have fun, you'll get healthier, you'll be surrounded by hot girls in booty shorts. do it.
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2015, 03:13:16 pm
For the 8 weeks we aren't allowed to go to a gym on our off days, granted they wouldnt know but if we got hurt then it'd be obvious and I'd get kicked out.  If I dont stay consistent then my lifts just go to shit.  I remember a few years back the gym closed down for a week due to cleaning and my squat literally dropped over 100lbs, wasnt just a bad workout it just dropped lol  I figured if I'm going to start it up again after 2 months I will build up on my BW movements since hopefully I will be good at them by the end and the running, even if I just stick with a mile or 2 a day. 


I'm thinking crossfit too, I already have bumpers so why not lol  Yeah I dont think i was in that bad of shape at 238, just being a pussy since i felt good at 220 for a long time, shooting up to 238 made me feel like shit.  I just want to drop to 10%bf or so and keep as much muscle as I can.  It should be a reasonable goal since I will be working with shelby starnes for a year after I get out.

I also think that if I can run 5 miles or whatever i did, well run for an hour at 284lbs then when I drop lower I should be able to have some pretty good conditioning.  Granted I was going slow but I dont remember a point in the run where i was breathing heavy. and if my feet didnt get raw I couldve just kept going
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2015, 03:16:57 pm
I wouldnt mind an adarq.org crossfitty workout program either lol  see if we can do it better than CF HQ
Title: Re: Eric's Journal
Post by: John Stamos on May 19, 2015, 06:07:30 pm
Tonight

20 wallballs
3 sets of 10 push ups
20 wallballs
3 sets of 10 push ups
20 wallballs
3 sets of 10 push ups
- my push ups are feeling like shit lately, the first 3 sets i just felt like ass, the rest of them felt decent once i got warmed up

Row- 5-6 sets of 300 meter sprints, keeping it from 50-1:04 time frame
I'm not doing "proper rowing form" for speed since I feel its hard to breathe when I do that(extend your legs, lean back, pull to nipps)  SO i just keep a straight vertical back without the lean which makes it hard to breathe and im getting more work in.



Just took in a 40 gram protein shake and just relaxing, my back is sore as balls.
Title: Re: Eric's Journal
Post by: John Stamos on May 20, 2015, 10:03:12 am
Rest day

Ill go around 4 to the gym just to do some light machine work, just hit 2 drop sets or something on each and some biking.  My feet are dunzo from the run yesterday.
Title: Re: Eric's Journal
Post by: John Stamos on May 20, 2015, 06:10:58 pm
Did a 10 mile bike ride

for the last 10 minutes  I talked to a kid who goes to the gym, I think hes 17 and told me that he just got off a cycle...but he said he did 3 weeks od D-Bol which isnt really a cycle.  Anyway my response was are you fucking retarded?  I got through to him and he realized its dumb to order shit online and that he was way too young to even consider it.  His main thing was I want to win MR. Olympia, i want bodybuilding to be my main career etc etc.  So i broke the news to him that BB isn't a career, it is for about 1% of bodybuilders or less but they have to push their roid levels to extremes with 20 years or more of training.  He said if bodybuilding doesnt work out then he will have welding to fall back on.  I again said dont be a dumbass, welding first, bodybuilding as a hobby. 

That was my good deed for the day
Title: Re: Eric's Journal
Post by: John Stamos on May 21, 2015, 01:22:54 pm
This morning

.300km sprints

I did 2.1km worth I think?

yeah so 7 rounds

my fastest one was the last one and it was 46 seconds or something averaging 25 calories per round

Title: Re: Eric's Journal
Post by: John Stamos on May 21, 2015, 07:52:10 pm
21-15-9
Cleans:135lbs
Push ups

21-15-9
wallballs
push ups

some abs and bis
Title: Re: Eric's Journal
Post by: John Stamos on May 22, 2015, 04:57:31 pm
1km Row
THruster:70lbsx30
Pullupsx25
push upsx20
Air Skwaatsx15
Cleans:75lbsx10
OH Squat:75lbsx5

I didnt feel like changing the weight on the bar so just did 75lbs for all of them.

Had a limited time to do stuff, had to get my oil changed, buy last minute stuff for sunday and get my hair cut n hwhat not, later tonight ill probably go again or just do one last workout tomorrow morning
Title: Re: Eric's Journal
Post by: John Stamos on May 24, 2015, 09:23:09 am
Well I gotta get ready and head out to get yelled at.

I'll update my logs on saturdays or so since i dont get access to phones or laptops until they let us go home for the weekends
Title: Re: Eric's Journal
Post by: LBSS on May 24, 2015, 12:35:27 pm
Well I gotta get ready and head out to get yelled at.

I'll update my logs on saturdays or so since i dont get access to phones or laptops until they let us go home for the weekends

good luck!
Title: Re: Eric's Journal
Post by: vag on May 25, 2015, 04:13:56 am
Yup, go get it!
Title: Re: Eric's Journal
Post by: John Stamos on May 29, 2015, 08:16:28 pm
I AM NOT IN SHAPE!!!! lol
Starting weight:286 on 5-23-15

Current Weight: 277.0

Loss of 9lbs in 6 days.

Its been like 80s or 90s in Albany all week, and we have to PT in it and there is just so much sweat everywhere its just pouring off of my face.  The food is terrible and I couldnt eat anything until tuesday I was so dehydrated.  Sunday morning-Wednesday morning I got 3 hours of sleep total.  So far the ambulance count is up to 6 for people passing out for heat exhaustion.

Typical workout for the day

Jumping jax, 30 count but its 1-2-3-1, 1-2-3-2....................
5 stretching exercises
Jumping jax same thing
push ups, hold in the push up position for 30 seconds to a minute or so, go down and up hold it again for that long until you hit 10
flutter kicks, same thing, hold the bottom position with feet 6 inches off the ground
bicycle crunches, same thing
jumping jax, same count as before
burpees with random static holds until everyone gets off the floor
then the rest is just random exercises thrown in and its straight for an hour- hour and a half.

some marching afterwards

I got as little of food as I did sleep and if you take the desserts and good tasting stuff you get punished for it even though the food comes out of our pockets.

so yeah, to some that doesnt sound bad but when youre in a gym with 90 other people at 85 degrees its killer

besides that I got yelled at a shit ton
Title: Re: Eric's Journal
Post by: John Stamos on May 30, 2015, 06:57:52 pm
This morning was just stretching and a quick little workout

pool room area

push up static holdx 1 minute
jumping jaxX 30 count
push up static holdx1 minute
frog squatsx10 count
squats where i touch the back of my calfx10 count
push up static holdx1 minute
jumping jaxX30 count
push up static holdx1 minute
both squats the same as before
Title: Re: Eric's Journal
Post by: John Stamos on June 05, 2015, 07:29:42 pm
Week 2 complete:

Weight: 271lbs

the PT this week was hard but with the weight loss its evening out a bit.
Title: Re: Eric's Journal
Post by: John Stamos on June 05, 2015, 07:56:40 pm
ill try to give an idea of what our workout was today.

jog in place while chanting some marching songs
front leaning rest (push up position and hold it) because a chick decided to talk backx5 minutes
jumping jacksx200 or so with front leaning rest between them because people kept fucking up
flutter kicks- count was 1-2-3-1, 1-2-3-2 etc etc with a slow tempo for idk 40 count
jumping jacksx50
flutter kicks, same deal with normal tempo
push upsxa lot
mountain climbersx a lot
jumping jacksx50
squat benders- squat down n touch the back of your calves, come back up then bend down at the waist and touch your toes and repeat for idk a lot of reps
swimmersx10 count(supermans)
bicycle crunchesxa lot
burpeesx a lot
bicycle crunchesx a lot
flutter kicksx a lot
front to backs(jog in place and when he says front your hit the floor on your stomach, when he says back that means get on your back) by a shit ton
jog in place chanting again and marching.

I believe  I got everything but im sure there was more, this is about an hour - hour and a half of straight work with stretching, there is maybe 30 seconds rest between exercises.
Title: Re: Eric's Journal
Post by: John Stamos on June 08, 2015, 07:08:06 am
I decided to recycle myself back onto the list which means Im not in the academy anymore but i can go back whenever i want before my expiration date in 2016 or 2017.  I've been waiting for this job for a long time and when it finally came, I wasn't all that thrilled about it.  When I got to the academy and heard the real deal with it, the fact that I wanted to swing at my DI when i knew beforehand why they were doing what they were doing, I couldnt help but think what I would do to an inmate if they pissed me off that badly which would have lead to a massive lawsuit and prison time for sure.  I pulled my groin back in march or so which was why I stopped squatting n deadlifting so I could rehab it.  Well after going there and doing a million flutter kicks and bicycle crunches that pain is back and didn't feel it was worth fucking it up all of the way.  Basically for now I weighed the good with the bad and it's just not what I want to do, be cooped up in a prison all day with murderers and rapists.  I still have a few things in the works, I applied for a nuclear security job which pays better and wont have to deal with that shit, I'm still on the county CO list, city police department list, and a steel mill in my area that pays an ass load.  I was also looking into getting back into college for the physical therapist assistant program.

Idk, I'm going to go workout and get my mind off of it.
Title: Re: Eric's Journal
Post by: John Stamos on June 08, 2015, 03:33:46 pm
Chest and tris

my strength is down a lot but that was to be expected.

bench: 135x10, 185x10, 205x5, 225x5
DB flyes: 30x10, 40x10, 30x10
Tricep extensions: rope and vbar, idk 3 sets of 10 each, idk the weight

30 min time limit(30 count means 1-2-3-1, 1-2-3-2 etc etc)

1 minute front leaning rest
Jumping Jacksx30 count
8 count push upsx5
Squats(bend and touch the back of your calves)x 30 count
push upsx10
Jumping jacksx30 count

I'm not sure how many rounds I did but that is like a mini session of what we were doing in the academy

weight: 269-270, it was flickering back and forth
Title: Re: Eric's Journal
Post by: John Stamos on June 13, 2015, 09:51:16 pm
This week was a easy getting back into it week

Next week Im going to wing it with breaking my workouts into 20 minute blocks ....so something like this

20 min run( might run 1 day for full 20 mins and the next do 10 min run 10 min jog)

20 min strength/bb

20 min crossfit( which will be a lot of rest involved)

20 min bw PT session

The strength/bb part wont be too hardcore, just enough to feel it since i wanna focus on bw movements

Also im thinking this could be mon, wed, friday and tuesday n thursday could be light running n pt

Its not set in stone, worried about squatting though.  My air squats are fucked because the squats we did for pt put us in a rounded back position and quarter squats.  Only way to keep up since the DI was doing half assed everything and we did about 2-500 a day each day.
Title: Re: Eric's Journal
Post by: John Stamos on June 18, 2015, 08:40:41 am
Yesterday I was rushing it a bit, had to get home before 930

20 minute run= 30-40 second laps so it was around 2 miles I believe
   - It felt really easy at the pace I was going, it felt like a good warm up with a little bit heavier breathing than normal but it felt good

20 minute bb session: lat pulldowns for 3 sets with the 3 different handles
                                    Grip work holding the bar with 1 hand: worked up to maybe 5-10 seconds holding 165lbs
                                    bicep curls
Couldnt do the PT in the morning because they found a condom in the pool room where I do my bw shit and they locked the doors but at night they had them open so I did it at night
Title: Re: Eric's Journal
Post by: LBSS on June 18, 2015, 09:29:14 am
god that's gross. why are people such slobs? fuck wherever you want but clean up after yourself. jesus.
Title: Re: Eric's Journal
Post by: John Stamos on June 18, 2015, 02:54:38 pm
Yeah. I have a feeling its the guy that works in the weight room since he can only see his 17 year old gf at the gym haha its weird but i just mind my own business.

I believe my weight is around 275, i put back on 5lbs just from getting a normal amount of fluids again and food, when i weighed 269 i had like nothing in me.  Also just trying to figure shit out, I'm going to make an appointment with admissions to get put on the list for the PTA program and a college near me so if that goes down itll be next year I'm guessing until I can get into that, and in the mean time just work and take classes to get them out of the way.

I've been thinking and even when my groin heals, Idk if I want to go back to the academy.  I can make 22-25 an hour as a PTA which is the same pay as a CO and I wont have to get shanked or have shit thrown on me.

Ima do some workouts tonight, and tomorrow will be at night because i have MSHA training all day.
Title: Re: Eric's Journal
Post by: John Stamos on June 22, 2015, 02:44:38 pm
Ran for 20 minutes this morning as a warm up

Bench- worked up to 225x5(shoulder is killing me)
                                 185x3x5 for a spoto press

Incline Hex press: worked up to 60s for a set of 10

Chest press machine, 150x3x10

tricep work

Im going in a little over an hour to do my PT and maybe some more running
Title: Re: Eric's Journal
Post by: John Stamos on June 24, 2015, 09:28:43 pm
Tuesday was back

Mile run: 9:27, it was easy and can go muchos faster

then i just did some grip work, lat pulldowns and a deadlift/ wall ball super set for 5 rounds or something

today nothing, had to work all day

tomorrow morning ill get back at it
Title: Re: Eric's Journal
Post by: John Stamos on June 26, 2015, 12:35:08 pm
Yesterday was a 20 minute run followed by some db work for shoulders

today was a 10 minute run
skwaats: I only did triples up to 275, didnt want to push it since my hammies were fired up and I didnt want to stress my groin too much
hammy curls, single legs

that was pretty much it, had to cash my check n do some shopping before work later

I'm weighing in around 275-276 and done being a fat ass, i had my binge eating after the academy and thats over now, going to buy another 10lb thing of protein and get back to eating a bit cleaner
Title: Re: Eric's Journal
Post by: John Stamos on June 30, 2015, 09:49:29 am
Soo where to begin

Friday I had to do an extra shift from 4-8 at the cornell museum.  When I got there I got a call saying the night guard at my main job site quite.  So from the museum I had to go to the other job site and cover her shift as well as mine, so no gym on saturday morning because I worked from 1030 friday night to 1030 saturday night which was no bueno and am still feeling it.  Nothing yesterday just felt tired as shit and today im moving slowly but I'm about to head out. 

20 minute run with some chest and tris today
Title: Re: Eric's Journal
Post by: John Stamos on June 30, 2015, 01:37:04 pm
Ran for 20 minutes

Bench- worked up to 240 for triples
            worked back down to 200 for a few sets of spoto close suicide grip presses

Incline DB hex press up to 60lbs for sets of 10

tried supine DB 1 arm extensions but my right shoulder is still fucked up

lat pulldown machine for tricep extensions
Title: Re: Eric's Journal
Post by: John Stamos on July 01, 2015, 12:35:28 pm
10 minute run

deadlifts, just did 300 for triples, groin felt weird in the set up but was fine on the pulls
some lat pulldowns for 4 sets of 10-15 with 2 different handles
some biceps
Title: Re: Eric's Journal
Post by: John Stamos on July 07, 2015, 01:13:31 pm
Idk where I left off, i worked from friday-monday 12 hour shifts so I didnt get to the gym, today I didnt get to it because I had to deal with payroll problems, if the family picnic doesnt go to long tonight then I'll go tonight.

If not then

wednesday-push
thurs-pull
fri-skwaat

all 20 minute runs
Title: Re: Eric's Journal
Post by: John Stamos on July 08, 2015, 07:41:01 am
Just woke up, waiting to shower n hit the gym up

20 min run

Bench with some slanger sets thrown on in the end
DB OH press for 4 sets
Incline or flat...probably flat DB Hex press for 4 sets
some side and front raises
machine work for triceps

and some bw movements, I figured out my paycheck problem n h'what not yesterday so I shouldnt have to rush anything this morning

Also I was thinking of long term goals and I remember reading about a guy from juggernaut who squatted over 700lbs or something and did marathons n ironmans and what not, granted the likelihood that he was on roids is pretty high.

I wouldn't mind, long term being able to

Skwaat 600lbs
Run a competitive 10k(not kenya fast but something that will be somewhat impressive)
and of course dunk 10ft again


Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?
Title: Re: Eric's Journal
Post by: vag on July 08, 2015, 08:00:40 am
Whats a competitive realistic 10k time thats not like something an olympic runner would do it in?

About 1 hour is the 'milestone' for average Joe runners.

Real life sample:
Adarq, who was rather good trained for it with his daily 7mile runs, did 5K  in ~23m a few months ago and that was enough to get him in the top 3.5%.

04/02/2015

bw = 178

run: ran an official 5k
- 22:50
- placed 205 out of 7,000+


Edit:
Men's WR is 26:17, i can't find words to describe how beastly inhuman this performance is, 100 consecutive 15.5 100m runs, dammit!!!
Title: Re: Eric's Journal
Post by: John Stamos on July 08, 2015, 09:38:05 am
Thats not too bad then, back in HS I did 6 miles in an hour(treadmill) and had a 500lb box skwaat at 200-205lbs

Well I have my work cut out for me, when I sign up for classes if I cant do some online then I'll sign up for the fitness class where you just go to workout just to get another session in.


I did 10-15 minute run today, all of the old people flooded to the track so i ended it

Bench- shoulder acted up around 225 but did triples at 185, 205, 225, 245, 255
OH press- Palms facing each other or else the shoulder feels shitty
                30x15, 35x15, 40x10, 45x10, 50x10
supine hex press: worked up to 50 from 30s for sets of 10-15
db side raise- 30s without a swing for 4x10-15

Going back tonight to finish up the run n do the bw stuff
Title: Re: Eric's Journal
Post by: LBSS on July 08, 2015, 10:52:45 am
agree with vag, shoot for an hour. that's just under 10 min/mile pace. i ran 5k in 20:xx sophomore year of high school, the one year i ran xc, and it wasn't good enough for varsity at my sport-challenged school. you had to be under 19:30 and i was a wuss about grinding out the miles. nothing can replace grinding out the miles. so i went back to fencing and went to junior olympics HEYOOOOO.
Title: Re: Eric's Journal
Post by: John Stamos on July 08, 2015, 01:44:00 pm
Sounds good, I figured I don't have any real goals so the gym doesn't feel as good as when I'm working towards something.

Goal bw: idk fuck bw lol as long as I look better and perform better
        5k: Hour/ then work towards 55 mins, 50 mins, etc just to see how far I can push it until I see my performance elsewhere suffer
Skwaat: 600lbs
 Bench:  Shit Idk, 405 sounds like a good long term goal
Deadlift: 600lbs, my best is a bit over 500

Once I buy another car for work and what not, probably going with a newer civic for the gas mileage, I will be doing a monthly membership to an old gym I used to go to.  It just has so much more shit, better cardio equipment, no rules, hotter women, and its where I looked the best and the cougars are hungry there
Title: Re: Eric's Journal
Post by: John Stamos on July 09, 2015, 03:10:41 pm
Back day

Had to dick around before the workout because i sold my weights, never used them so figured id get stripper money

anyway
10 min run

Deadlift, worked up to a easy 315, usually when i would settle into the bottom i could feel my groin kind of idk move like there was a knot in there move up n down idk but today I didn't feel that

lat pulldown for 2 different handles

bicep curls


going later tonight to do some running n shit
Title: Re: Eric's Journal
Post by: John Stamos on July 13, 2015, 10:46:35 pm
Mornin

20 minute run

Bench: worked up to 260x3
            225x5 paused a inch above the chest
            135 with a lil swoop at the bottom to hit the triceps

incline DB Hex press- worked up to 60sx10

tricep work

I had a AMRAP planned but there were swim lessons going on so the parents were in the pool room sitting down

So tomorrow I will just double the amrap to make up for today

Was 14 minutes
now ill do a even 30 minutes of

5 burpees
50 wall balls
100 count jump rope
Title: Re: Eric's Journal
Post by: LBSS on July 14, 2015, 09:39:39 am
that sounds painful.
Title: Re: Eric's Journal
Post by: John Stamos on July 14, 2015, 03:16:12 pm
woke up late again and more swim classes so im going tonight to do it, shits getting old

I might switch burpees to just push ups or something, I'm sure itll be just as bad

this morning

20 minute run

deadlifts- worked up to an easy 325 I think

Lat pulldown: 2 handles, 4 sets each of 15

bicep work

im so fucking pissed off right now I cant think im about to go on a fucking rampage

end
Title: Re: Eric's Journal
Post by: John Stamos on July 14, 2015, 08:33:37 pm
30 min AMRAP

50 jumping jacks(forgot i dont have a jump rope no mo)
10 push ups
50 wallballs

I went out the gate too fast on the first round and went unbroken, I havent done wallballs in a long time so my legs cramped up after the first round and made it worse as time went on

i had about 3 minutes left on my last 50 wallballs and when I got to 25 i felt so sick(85-90 degree room) i called it quites

total reps: 525 reps

I received my new reactive slingshot in the mail and dicked around getting more volume work in on the bench, working with sets of 15 from 135-225 and back down.
Title: Re: Eric's Journal
Post by: John Stamos on July 16, 2015, 03:33:03 pm
My legs are so fucking shot from the 30 min amrap, Im going to go to the gym tonight and do idk some shoulder work, it just sucks trying to get upstairs n what not
Title: Re: Eric's Journal
Post by: John Stamos on July 18, 2015, 02:47:34 pm
on Friday I did some shoulders, nothing too amazing to report. I just downloaded a new tabata timer with the new running GPS app so it will be easier for me to see how far I am really going in my 20 minute jogs.
Title: Re: Eric's Journal
Post by: John Stamos on July 18, 2015, 04:07:23 pm
So haha yeah i have a new motivation now.  Odk if i can post pics from my phone or not buuut shes a girl i went to school with and shes so far out of my league and i have a date with her.  If i was in Tball shed be babe ruth.  Anyway she models and for some reason digs me
Title: Re: Eric's Journal
Post by: John Stamos on July 18, 2015, 04:09:16 pm
Going to see a whole new animal, also i got chosen to be a beta tester for idk lol idk if the brand is Altius or if thats the product name
Title: Re: Eric's Journal
Post by: LBSS on July 19, 2015, 08:55:45 am
nice job on that date.
Title: Re: Eric's Journal
Post by: John Stamos on July 19, 2015, 04:13:32 pm
Thank you thank you, im pumped about it.  Yesterday i walked about 4 miles at work. 

So tomorrow is

20 min jog

Chest/tris

Tabata
Round 1, 5: thruster
Round 2, 6: cleans
Round 3, 7: front leaning rest
Round 4, 8: Fat man pullup

Protein shake

Boulderz n trapz
Title: Re: Eric's Journal
Post by: John Stamos on July 20, 2015, 12:47:27 pm
So i completely fucked up the tabata but I couldnt remember what I wanted to do.

20 minute run: tried to use the GPS but it wouldnt get a signal inside so thats kinda pointless, if I can I'll go out onto the track tomorrow and do my run

Bench- worked up to 270x3
            close suicide grip spoto press: 185x3x5

Incline DB Hex press- worked up to 70s for 10
couple sets of DB flyes

Tabata 3 sets of 8 rounds

Rounds 1,5: thruster
Rounds 2,6: front leaning rest
Rounds 3,7: kb swing
Rounds 4,8: wallballs

I did 1 set of this and thought it wasnt bad so I should do another set, did another one and thought well now im breathing a lil heavy lets do 1 more.

tonight i will finish up with shouldaz and triceps
Title: Re: Eric's Journal
Post by: John Stamos on July 21, 2015, 12:00:14 pm
This mornin

20 minute run

Deadlift- worked up to 345 double overhand grip which has always been my weakest grip

2 lat pulldown variations for 4 sets each

bicep curls
Title: Re: Eric's Journal
Post by: John Stamos on July 22, 2015, 11:32:19 am
Nothing this morning, going to relax, watch the CF games at noon and wait for the pre-workout to come from UPS that I gotta beta test and use it for a workout later tonight.

I think tonight is do do do shoulders

Probably nothing too bananas just a 20 min run, some DB work, tricep work, grip work and tabata
Title: Re: Eric's Journal
Post by: John Stamos on July 22, 2015, 03:49:19 pm
Ima go see ant man tonight so ill hit up shoulders tomorrow

Also, the CF games was a shit show today, the beach events are so horribly boring
Title: Re: Eric's Journal
Post by: John Stamos on July 23, 2015, 04:05:18 pm
The first day of taking the supplement for the beta test- i mean it woke me up and gave me a little bit of energy, nothing amazing though

20 minute run, was fairly easy and felt good

DB standing OH press for 10-15 reps each from 30s-70s by 5lb increments

DB side raise and bent over raises for rear delts
     -  Those were 4 sets of 10 each or so

Im going tonight to do my Tabata and another run to make up for yesterday, couldnt do tabata this morning because my phone was dead
Title: Re: Eric's Journal
Post by: John Stamos on July 24, 2015, 03:13:10 pm
Going to hit some skwaats tonight or maybe just go soon in like a half hour with a ton of hammy work
Title: Re: Eric's Journal
Post by: John Stamos on July 24, 2015, 11:26:45 pm
Skwaats

did doubles up to 305 or 315, no pain or discomfort in my groin so thats a good sign
Then i did front squats with a normal front rack but I'm nowhere near as flexible as I was so I didnt want to go above 225

Hammy work

Stiff legged rack pulls: started with the BB a few inches away from my shins so it put more stress on the hammys, worked up to 275

then some hammy curls and bicep work
Title: Re: Eric's Journal
Post by: John Stamos on July 25, 2015, 03:28:53 pm
well, starting this week I have an idiotic idea but I will see where it will go.

Monday, Wednesday, Friday: run 20 minutes
Tuesday, Thursday: fast mile

normal strength and body building stuff will remain the same each day, but after each workout from Monday to Friday I will do the open workouts starting from 2011

For example this monday

20 min run
Chest/tris

10 min AMRAP 11.1
60 Jump rope
15 snatches @ 75#

Most workouts wont be the regular opens, ill have to modify them since a muscle up is pretty much impossible for me right now lol
Title: Re: Eric's Journal
Post by: John Stamos on July 25, 2015, 06:00:36 pm
Walked 3.5 miles today, was gonna go out n do another 1.5 miles but my boots tore my feet up.   

Fastest pace was a 18:20? Mile somewhere around there but after the first half mile i went from a 16:20-18 min pace.

Itd be a nice goal to walk it in 16 mins but the problem is all of the damn hills here.
Title: Re: Eric's Journal
Post by: Flander on July 25, 2015, 07:09:29 pm
Youre still a big guy right Eric?
Title: Re: Eric's Journal
Post by: John Stamos on July 26, 2015, 12:01:06 pm
Yeah i havent checked my weight in awhile, id say about 270 or so but I dont feel like it.  I keep saying year after year i want to get back to 210 or so but i self sabotage and come up with excuses to justify being a fat fuck like i want to do powerlifting meets so idc about my weight.  In reality i dont lol powerlifting meets are so damn boring.  But yeah im still one of the big guys lol
Title: Re: Eric's Journal
Post by: John Stamos on July 26, 2015, 02:42:29 pm
Not trying to be overly dramatic haha my main problem the first time I did CF was getting too involved with getting good at the metcons and falling away from the strength portion.  I did so by combining the two together and i didnt catch on quick enough that my strength stalled.  Hopefully this time around keeping them separate that wont happen.  Also wednesdays are oly days.  Depending on how i feel ill do a tabata after the open workout or at night.  Im interested to see where ill go with it and i mean come on look at Brooke Wells, if i can ever make it to the games ill bring a ring with me to propose to her haha
Title: Re: Eric's Journal
Post by: Flander on July 26, 2015, 03:08:52 pm
Haha I know. Theres some fine ladies in that competition.

You are heavier than me but we should still try out some friendly competition. Would be nice for me to compare with a bigger guy for once. All the guys at my box are much smaller than me or big but weak. I have yet to compare with a big and strong guy.

Something you could see the fun in?
Title: Re: Eric's Journal
Post by: John Stamos on July 26, 2015, 05:09:52 pm
Whatd you have in mind?  Im in no way strong right now though haha
Title: Re: Eric's Journal
Post by: John Stamos on July 26, 2015, 05:18:23 pm
Maybe plan a workout to do each week n compare scores or pick some of the girls n compare scores ummm the only thing is i dont go to a box so the heaviest medball is 10lbs and no kbs, shit like that
Title: Re: Eric's Journal
Post by: John Stamos on July 26, 2015, 08:16:59 pm
It looks like ben smith won the games.  I was rootin for Frasee since Ben smith grew up with a silver spoon in his mouth.  From what i remember in a video he pretty much said momma poppa can i pwease haf my own cf gym? And boom he gets one which makes it odd it took him 5 years to win when thats all he had to focus on.
Title: Re: Eric's Journal
Post by: John Stamos on July 27, 2015, 10:43:29 am
20 minute run: Had to use the dreadmill for my run, too many people on the track
Tried to just do 10 minute splits and completed 2.1 miles in the 20 minute, it was fairly easy until the end when i jacked it up from 6.2 to 8mph for a 10th and then to 9mph for the last minute.  I would like to be able to do 8 minute splits in the future

Bench:45x10, 95x10, 135x10, 165x3, 185x3, 215x3, 230x3, 260x3, 280x1(felt like 85-90%)
Slanger(reactive) 225x2x15
Close grip: 135x10 paused

Incline DB Hex press: 30, 40, 50, 60x10

tricep pushdowns on lat pulldown, v bar and ropes for 3 sets of 10 each




Just finished 11.1, had to modify it, no jump rope here is long enough

10 min AMRAP.

15 jumping jax
15 snatxh at 65lbs
5 full rounds + 18

168 reps

I was doing 75lb snatchers for the first round but i havent done them in awhile and my shoulders and trapz just burnt up back and felt like a complete puss.

I am thinking about just doing the womens weight for the first 5wks of this and if i revisit it to do another cycle right after, ill do the mens weight
Title: Re: Eric's Journal
Post by: Flander on July 27, 2015, 01:44:40 pm
Ya every now and then we pick a wod and compare results. Could be fun.
Title: Re: Eric's Journal
Post by: John Stamos on July 27, 2015, 03:42:44 pm
Alright, sounds fun, treat it like the open and just do 1 each week and log results by friday

I might have to buy a new set of bumpers, 10lbers at least to do some from the floor though so until I do, ill stick with hang cleans and snatches

Maybe have a versus section on here somewhere and have someone be in charge of picking a WOD for the week and anyone can put their results in
Title: Re: Eric's Journal
Post by: Flander on July 27, 2015, 04:16:40 pm
Could be cool. Ill have to see if I can get one done every week.

How do we control movement standards?
Title: Re: Eric's Journal
Post by: John Stamos on July 28, 2015, 09:19:57 am
I'm not too sure, for awhile we can just do movements like power cleans and power snatches since I havent done them in awhile, I'll have to relearn it, ill have to relearn double unders and pull ups wont be for quite some time too lol  If all goes well though, itll only take me a week or so to teach my body how to clean and snatch again

I'm feeling a bit eh, my trapz are sore which is causing a head ache so ill have to take some shit for it before i go to the gym

Fast mile...."fast" lol I'll go on the dreadmill and just shot for idk 9 min pace to start out and on thursday ill judge it from todays pace.
The workout
8:32 Mile run

Deadlift pin pulls from mid shin: worked up to 365
Lat pulldown: single handles for 4 sets of 10-15 and 4 sets reversed grip to hit biceps
                      V bar handle: 4 sets of 10

11.2(switching box jumps with jumping jax)

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (135lbs / 70kg)
12 Push-ups
15 air skwaats
Results
7 rounds +3: 255 reps
Title: Re: Eric's Journal
Post by: Flander on July 28, 2015, 11:47:01 am
Cool.

When are you ready? Im going to the gym this weekend so I know I could get a wod done then.
Title: Re: Eric's Journal
Post by: John Stamos on July 28, 2015, 12:07:45 pm
I will let you know, my gym closes down on the 3rd? i think for cleaning and opens up the following week, so next week I will check out a new gym in auburn that has olympic platforms and what not, if not then we can just wait the week til I can go back because the other gyms i typically go to, itd be hard to do a WOD
Title: Re: Eric's Journal
Post by: John Stamos on July 29, 2015, 08:39:10 am
Old Iron ankles they call me, no dorsiflexion at all.

I might skip the 20 min run today to warm up and stretch for the olympic lifts because I would like to be able to do more than just a half assed power clean.

I will have to look at my best, i think it was like 250 or 260 or something, and I believe 1 of the main reasons for that was my double overhand grip is super weak so the weight felt heavier than it should which is why im deadlifting with double overhands right now to build it up

Just skill work, had to go shopping afterwards and wait for my jump rope to get delivered.

OH Skwaat- worked up from the bar to just idk 100lbs or something, my mobility is shit but it didnt feel too bad once i got into it
Snatch- started with the bar and worked my way up slowly, did multiple sets just adding on 10lbs or 5lbs here n there, went to idk 110lbs or something to get the feel
Cleans- felt worse than snatch mobility wise but i got the squat catch easier, just my elbows cant go idk up enough for a proper rack position. think i worked to 135

so i will probably just keep doing skill work days until i feel good about them.

Title: Re: Eric's Journal
Post by: John Stamos on July 29, 2015, 04:26:00 pm
I've come to the conclusion that lifting weights, cardio and not eating like complete shit doesn't work lol  I have been fairly decent with my eating habits, hitting the gym and my runs and metcons, and i just keep gaining weight.  I don't think i am taking it more fluids than usual, its possible but when ive been hanging around 275-277 for a few weeks and all of a sudden this morning on an empty stomach after the workout im at 282 is just gay titties.

So starting idk tomorrow i guess, it wont be an accurate one estimate of my eating because i went and bought a lot of ground turkey and hwhat not but I will recount my calories for a few days and try to log everything to see where i am fucking up.

anyway, waiting for FedEx to show up, i did 3 rounds of jump rope and 1 lap down and back my driveway(2/10 of a mile down and back) Tonight I will probably do some active recovery shit on the rower, foam rolling, stretching etc etc
Title: Re: Eric's Journal
Post by: John Stamos on July 29, 2015, 05:49:41 pm
Tonight I'll do

Elizabeth- Clean 135
                 Dips(with the reactive slanger to save my shoulders)
              -21-15-9 reps
Switched dips with push ups, I had everything set up and some mouth breather with big ass glasses starts doing pull ups so i started Elizabeth and didnt realize until round of 15 that he did like 4 and went to something else

Jump rope/front leaning rest(plank)

I just did as many as i could in 1 round of jump rope until i fucked up then i did like a half minute plank or so

half km row on the rower, went nice and easy but wasnt breathing heavy at all and was at the same pace as I was for my all out KMs about a month or two ago.
Title: Re: Eric's Journal
Post by: John Stamos on July 30, 2015, 10:01:19 am
Seated shoulder press(dbs) just warmed up going from 30s-70s by 5lb increments for sets of 10 or so
side raise, idk kept it light, 20-25lbs or so for 5 sets of 10
bent over raise- same as side raise
tricep work, pushdowns with a v bar and rope for 4 sets or so of 10-15

then 11.4 which will def be modified, i am so fucking sore lol

60 Bar-facing burpees(regular burpees)
30 Overhead squats (120lbs / 55kg) probably just going to use the bar or like 65lbs so i can focus on the movement
20 fatman pullups instead of muscle ups

this is for as many rounds as possible in 10 minutes and i guarantee i will get probably only 1 round lol the burpees will kill me

yeah I got 1 round finished by the 20 second mark lol  the burpees was obviously the hardest part but last time when I first started if you told me that I had to do 60 burpees n then some in 10 minutes I woulda flipped you off.

Title: Re: Eric's Journal
Post by: John Stamos on July 30, 2015, 06:04:54 pm
Sitting here, sore as balls and I want to go to the gym to do something but i might just save it since i gotta do some skwaats in the AM and h'what not, dmv, some other shit then I gotta head out to work.

I was thinking about what i was going to be doing next week since the gym is closed for cleaning and I think I may just run and do a lot of body weight movements, some tire flips, kb swings and just make up random hard shit, have it be something like

mon, wed, fri: long wods(20 minute caps) twice a day with a run
tues, thurs: Short sprint wods(5-10 minute caps) 4x a day with a run
Title: Re: Eric's Journal
Post by: John Stamos on July 31, 2015, 01:59:14 pm
Skwaats, skipped the run again because i hate running on treadmills and had to do a fast workout.

Skwaats: sets were 45, 95, 135,165, 185, 205, 225, 255, 275, 305, 315, 325, 335.....did i do 345? I cant remember but instead of low bar wide im trying to keep my stand shoulder width or so and idk medium bar? its not really high but its above my rear delts.
    - No groin pain so thats still good

lots of hammy work on the machine.

gym closes tomorrow so monday i begin the bw and running stuff and this weekend i will plan everything out.
Title: Re: Eric's Journal
Post by: John Stamos on August 02, 2015, 11:37:14 am
What i have planned

Monday
Morning: 2 mile run; every 5 mins 20 pushups, 20 air skwaats, 10 burpees

Afternoon: 20 min AMRAP 10 Tire flips, 20 kb swings, 10 wall ball

Night: mile run

Tuesday
Morning: mile run, trap bar walks with 145lbs
Afternoon: burpees x7 minutes, keg cleansx 7mins
Night: mile run


Title: Re: Eric's Journal
Post by: John Stamos on August 04, 2015, 10:27:49 am
This morning was just horrible.  The track I ran on is an old crappy one at a park near my house, uneven as shit.  Anyway it felt horrible to run on so i did the first mile while doing 20 push ups and 20 air squats, the second mile i walked one, ran one etc etc. My lower back and legs were tight as shit.

I might just do tabata later because its supposed to storm n shit in a bit and all week its going to be like this I suppose so i will have to figure something out, maybe just go to a gym for a day and go balls deep in everything.
Title: Re: Eric's Journal
Post by: John Stamos on August 05, 2015, 03:53:51 pm
Did a 20 min AMRAP today

5 tire flips, 5 keg cleans and a idk 150ft walk with a 45lb plate overhead

later some Tabata

Next week I think i might do the open workouts and a 20 minute AMRAP with light enough weight and movements n what not that will make me sweat but I can keep moving without having to stop and huff n puff n stare at the barbell.

something like

10 push ups
5 OH Skwaat
5 burpees
10 wallballs


20 min jog
20 min amrap
movement work(chest/tris)  I really cant isolate muscles for shit so thats why i just stick with bench, 1 db movement and tricep movement
open workout

I am also going to buy stan efferdings Kooler, that way I can bring an intra and post workout shake with me, i remember last time at the gym i felt exhausted halfway through.  Also I have to have milk in my preworkouts and doing a milk pre-workout shake and leaving it in the gym for an hour or so will be pretty gross by the end.
Title: Re: Eric's Journal
Post by: John Stamos on August 07, 2015, 02:38:48 pm
just been doing little tabatas here n there, nothing special, pretty lazy week lol

Next week going to ramp it up though since the gym will be back open and tuesday morning or wednesday, depending on the weather will be a beach morning.  Thinking of 5 rounds of 1 run the length of the beach, 20 air skwaats, 10 burpees.  After that a hike to fill out the rest of the hour or so and then head to the gym for the regular workout.
Title: Re: Eric's Journal
Post by: John Stamos on August 08, 2015, 01:54:06 pm
I am tracking my calories today and I am tracking how many miles I walk at work to see just how bad I am doing outside of the gym.  As of right now I have taken in 805 calories and walked two miles which if my app was correct is about 250 calories and if my bmr was somewhat accurate in college i might burn 2500 a day or so.  I am going to aim for 3k calories a day n adjust from there.
Title: Re: Eric's Journal
Post by: John Stamos on August 08, 2015, 09:17:40 pm
Hit my 3k calories and yeah ive been over eating lol. 3k calories aint shit.  Throwing in extra veggies so i dont get hungry when i get home.
Title: Re: Eric's Journal
Post by: John Stamos on August 09, 2015, 08:52:30 pm
Warm up: 3 rounds
Air skwaatsx20
Burpeesx10
1 lap run

10 min run
10 min rower

Chest/tris
Bench: 12x3-5 from bar-235-135
Incline Hex Press: 4x10 from 30-60x10lb increments
Tricep pushdowns

11.6
7 min time cap
3,6,9,12 etc etc of thrusters n fat man pullups.

round of 15 completed plus 4
94 reps, just used the barbell for the thrusters and idk if it made it harder or not since with weight it forces me in a better position.
Title: Re: Eric's Journal
Post by: Flander on August 10, 2015, 01:53:42 pm
Your move Eric  :lololol:
Title: Re: Eric's Journal
Post by: John Stamos on August 10, 2015, 07:38:56 pm
Lol I'll see you at the Games!

I will do mine on wednesday, its storming here today and tomorrow. 


I am enjoying the gym again though since starting CF again and starting this competition.  Before I was just doing BB stuff after i left the academy I was in the gym for like 35 minutes or so and i just tried to do my workouts as fast as possible so I could get outta there.  Today I was there for about 2 hours and loved it.

Also, some old guy asked if I needed a spot on the bench when I was still warming up with 135 :uhhhfacepalm:
Title: Re: Eric's Journal
Post by: Flander on August 11, 2015, 02:23:33 am
Lol. You must have looked like you were struggling.

Happy to help. Its always motivating with competitions. Thats has always been my drive.
Title: Re: Eric's Journal
Post by: John Stamos on August 11, 2015, 10:42:44 am
Lol it's happened a few times, especially when I do speed work

Today

Warm up- jump ropex200
                some stretching

10 minute run

deadlifts from pins halfway between mid shin and foot so not much higher than a normal deadlift
worked up to 345 double overhand, trying to stay away from a over under grip which I can lift a lot more but I need to work on grip

Inverted rows- 4x10

Lat pulldown, 4 sets of single handles and a vbar thing with sets of biceps between with DBs

12.1: AMRAP Burpees in 7 Minutes
60 reps got up and stopped the clock at 1 second left.  So I'm not sure if thats good or not, probably not but i bested my time by probably a minute or so last time i did the 60 burpees

Im whooped, gonna hit up chilis(the light part of the menu)
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2015, 10:54:13 am
Lets see, it was my olympic day

Worked on OH squats first, trying to get my grip closer and closer, I think if I can eventually get to where froning has his grip itd be more beneficial for me since Im not in a CF gym or a gym that has bumper plates.

I worked up to 145 with ring finger on the outside rings, I believe i did like 3-5 reps or something, just letting it back down onto my trapz is a pain in the ass.
I think my progression was bar, 65, 95, 105, 115, 125, 135, 145

Hang Cleans, worked on catching it in the hole in the beginning but I need to stretch my forearms and what not out more before i go up in weight but I think i did it up to like idk 95lbs

Hang power cleans: worked up to 195 for a 90% or so which idt is too bad of a start considering last time I believe I started a lot lower.  I did a lot of sets up to 195 but Im not sure what the weights were, I just threw random plates on.

Snatch, just focused on form for this since my WOD contained only snatches
worked up to 95lbs, felt better than last time and lighter.

12.2- 10 minute AMRAP
the weights are normally a lot higher than I used for the WOD but fuck that noise, im not there yet lmao
I did

Barx30
55x30
65x30
75x17

my shoulders and trapz were on fire


I tried mine and flanders WOD right after and I got to my 40th push up like him and my chest locked up but i tried to soldier on and then 2 girls came out onto the track and some old lady just walking n taking the whole thing up so now i have to redo it later today.

I believe by the time i got to my 40th push up i was 3 minutes in or something so im guessing fairly slow lol




(https://s-media-cache-ak0.pinimg.com/736x/9a/18/da/9a18da97f4495a6471b4c345b6a1b05c.jpg)
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2015, 11:20:03 am
Also I will review the Kooler since I got to use it for the first time today

Well lets see, its nice but not exactly what I expected.

I was assuming you can fill the 2 shaker bottles in it but how you put it in, one shaker cup goes into another so you cant fill them both up all of the way.  But you can fill the cooler part with ice and water but I like milk so if i do ice and milk then i would have to bring a towel with me to wipe off the outside of the shaker bottle.  If they could make it so the bottles are side by side and not stacked inside of each other so you can fill 2 at once itd be great.  Thats my only complaint though but I still liked it since warm protein shakes are gross and the water at my gym tastes like salty fish ass.
Title: Re: Eric's Journal
Post by: LBSS on August 12, 2015, 12:29:39 pm
i got flander's time, tryna see what you got.
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2015, 12:43:44 pm
Yeah I will get mine soonish maybe ill do some push ups n see how sore I am, if im too sore ill get some bengay and n let it relax a bit n head to the track.

Also Flander, for your snatches, do you use any kind of elbow sleeves or anything?  I've always been paranoid after watching the O-lifters snapping their elbows on snatches, granted they use a lot of weight but its still one of those paranoias lol

Just did my challenge WOD
5 rounds of 100m run and 30 hand release push ups.

The first round wasnt too bad, immediately broke it up into sets of 10
Second round, sets of 10
third round, sets of 5
4th round, sets of 5 and ended with quick sets of 2
5th round, quick sets of 2-4, I was fairly burnt out by the third round

with a time of! LBSS has it lol
Title: Re: Eric's Journal
Post by: Flander on August 12, 2015, 05:06:18 pm
Nah I dont use elbow sleeves. On heavier lifts I use wrist wraps.

You did bigger sets than me. Im excited to see your time.
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2015, 09:34:37 pm
Tomorrow, waiting to see if im hitting up a beach workout or not.  If so I will do the beach workout and hike, head to the gym right afterwards to do shoulders

300x jump rope
10 min run

Shoulders
DB OH press
DB Side raise
DB rear delt raise
Snatch grip pulls, idk what the exactly call them, get into a hang snatch position then you just go as far as the hip drive and the shrug

12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box ( wall balls)
115 pound Push press, 12 reps
9 Toes-to-bar (KB swing)

Lets see, I will switch box jumps with wall balls since box jumps are dumb and KB swings for toes to bar

Also, I have the same WOD coming up again for 12.5 I believe it is thats the same as i dont remember haha but its the

3/3, 6/6, 9/9.....thrusters and pull ups, I will use the same weight and I am aiming for 126 reps
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2015, 09:36:11 pm
Alright LBSS, who won lol
Title: Re: Eric's Journal
Post by: John Stamos on August 12, 2015, 09:45:05 pm
It's saying my messages are sending successfully, but it doesnt show up in my sent folder
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2015, 08:22:54 am
I'm so fucking sore, my trapz, shoulder, chest n triceps are just shot.  I'll need to do a diesel warm up before both of my workouts today.
Title: Re: Eric's Journal
Post by: LBSS on August 13, 2015, 10:11:21 am
AND THE WINNER IS...[drumroll]...Flander, with a time of 12:38, besting Eric's 13:10. Pretty close there, fellas. Do another one!
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2015, 12:28:26 pm
yeah shit, I figured he woulda won haha  I'll get him on one of these.

today just did some quick shoulders, did OH db press, side raise and rear delts with tricep work all in like 15 minutes, i have a hair appointment soon so i figured someone would be in the shower by the time i got home from the full workout and my hair dresser is super hot so  I dont want to smell bad.
Title: Re: Eric's Journal
Post by: Flander on August 13, 2015, 01:13:36 pm
Damn that was close. When I saw your set sizes I thought Id lost.

Cool wod. Lets figure what to do next and when to do it.
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2015, 04:10:06 pm
We could try jackie, i just do inverted rows instead of pull ups cuz of the spare tire im carrying around lol

i think its 1km row, 50 bar thrusters and 30 pullups
Title: Re: Eric's Journal
Post by: Flander on August 13, 2015, 04:45:28 pm
We could try jackie, i just do inverted rows instead of pull ups cuz of the spare tire im carrying around lol

i think its 1km row, 50 bar thrusters and 30 pullups

Ya lets do that. Ive wanted to try Jackie for a while. Ill do kipping pullups. I might have a chance to do it this weekend. Else Ill have to try and squeeze it in next week.
Title: Re: Eric's Journal
Post by: John Stamos on August 13, 2015, 05:24:09 pm
Sounds good, I think i might just do it monday

Also, was going to do the open wod tonight but Ima try to get to the gym around 530 tomorrow and I will just do back to back open WODs which I've tried before but that was with 4 of them back to back.  If anyone reads this, checking out dan baileys video 4 on 1 where he does 4 wods against 4 people doing 1 each it's pretty impressive.  I'm just too sore and going tonight to do 12.3 or whatever im up to would be pointless considering the OH pressing in it considering how torn up my shoulders are.
Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2015, 08:40:27 am
workout at 630am wasn't going to happen lol

Ahhh shit this morning i suppose

Front squats: work up to triples
Back squats: start where I stop on front squats and work up multiple sets of triples
hammy work
ab work

12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 wall balls
115 pound Push press, 12 reps
9 KB swing

Then jump right into 12.4

Amrap: 12 minutes
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups
-I wont have to worry about the muscle up part probably lol but if I do ill just do idk jumping jax or something.

Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2015, 11:22:22 am
Gotta make this quick

front squats: worked up to 205, obviously have more than that in me but my front rack position is almost non existent
Back squat: worked up to 365, if my progress still goes up this slowly next week then my leg day will be on mondays and I will only add bench in maybe twice a month and do more OH pressing

hammy curls: single leg from 25-65lbs, back when I was squatting over 500 I was doing like 110 single leg for sets of 10

WOD 12.3 or whatever
I believe i got 9 rounds

WOD 12.4
I got all of the all balls and all of the jump rope when time finished, but i finished off the 30 jumping jax anyway
Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2015, 12:47:39 pm
594 reps aint too bad for a workout, minus the squats and hammy curls.  Granted ive seen mat fraser and froning do a open workout, i forgot which one and get like 650 reps in just 1 WOD haha
Title: Re: Eric's Journal
Post by: Flander on August 14, 2015, 01:58:50 pm
I think Ill be doing Jackie tomorrow. Hopefully.
Title: Re: Eric's Journal
Post by: John Stamos on August 14, 2015, 02:37:20 pm
Alright, sounds good, I will do it on monday.  I'm just too whooped to do it tomorrow too haha
Title: Re: Eric's Journal
Post by: John Stamos on August 17, 2015, 08:55:48 am
Today is 12.5 :uhhhfacepalm: which is the same as one of the 11.? with 3,3,6,6,9,9 of thrusters n pull ups for 7 minutes uggggh this one burns

So I will do something like this

Warm up
Jackie
Chest/tris
12.5
10 min run
Title: Re: Eric's Journal
Post by: John Stamos on August 17, 2015, 10:42:28 am
Jackie: Horrible, lol  I think the rower is screwed up in my gym.  Rowing form is one of the only things I'm good at but when I was rowing today i was sitting there thinking like wtf this is taking longer than it should.  Some of the pulls read .008 and some read .015 and yet i had the same stroke throughout so idk what was going on with it.  I broke my thrusters up 30, 10, 10 since my ass cramped up on me

Bench:  working up slowely to 240x3 with a lot of sets between, I had 0 energy after jackie, when its moderately hot out they crank the AC up and i work better when its warmer so I had a hard time catching my breath

tricep work(I figured ill be doing a lot of pressing so the incline db hex press probably isnt worth doing right now)
just some pushdowns on the lat pulldown

I skipped 12.5 this morning and will probably do it tonight because i just did 80 reps of the same exercises

weight: 286. YEP :raging:  I haven't been eating bad, sticking with my workouts and i just keep gaining weight, no fucking clue why, DIET and EXERCISE don't work.  Macronutrients and eating healthy are a myth.  Going to the store today and saying fuck it, I'm going full blownsys on a BB style diet.
Title: Re: Eric's Journal
Post by: Flander on August 17, 2015, 04:39:08 pm
How did your pullups go?
Title: Re: Eric's Journal
Post by: John Stamos on August 18, 2015, 08:05:36 am
I just do inverted Rows, I can do a few strict pull ups but thats it, if I kipped on the tower I'd flip it over....It's already happened before haha quite embarrassing.

I got like a 7:52 or something but no matter what you did more work and automatically won
Title: Re: Eric's Journal
Post by: John Stamos on August 18, 2015, 08:21:22 am
This morning

2 eggs-140 calories
1 serving of egg whites- 50 calories I think
1 slice of bread- I think 80 calories
1 serving of sugar free strawberry jam- 25 calories
Protein shake: 50 grams
      - 1 cup milk, 1 cup almond milk

8:00am- 675 calories
1:00pm- Chicken breast with green beans


gotta get a car inspected so gym time will be a bit late but looking like this

Warm up
12.5
Round 18 +4
Total Reps: 130 Reps

Back/Bis
Deadlift: went 1 pin lower than the last 2 weeks and worked up to 375 with double overhand grip.
                -About the max for that grip, I will spend about 2 days a week working grip
-Went back down to 225 and did some pauses at various heights

Lat pulldown: 2 different grips for 4 sets each

13.1
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

Im just going to do 75lbs and increase 5lbs each round even though im expecting to get only the first 2 lol

I couldnt get to 13.1 this morning, the pool area I usually do burpees was locked so Ill have to do it tonight
Title: Re: Eric's Journal
Post by: John Stamos on August 18, 2015, 10:39:59 am
Rd 18+4 for 12.5
Title: Re: Eric's Journal
Post by: Flander on August 18, 2015, 11:14:10 am
Got 8.33. Its cool with the rows.

Should we do a barbell wod next?
Title: Re: Eric's Journal
Post by: John Stamos on August 18, 2015, 01:08:11 pm
Yeah, you can make it up, just remember my cleans and snatches are piss poor right now haha
Title: Re: Eric's Journal
Post by: John Stamos on August 18, 2015, 01:15:40 pm
Also, weight is at 285 but im super hydrated and i took some epsom salt and destroyed the bottom of the toilet bowl.
Title: Re: Eric's Journal
Post by: Flander on August 18, 2015, 02:26:01 pm
Hmm. Dunno. I like snatches and double unders. Or deadlifts and box jumps.

Also a cool wod is this

40kg bar
10 strict press
15 oh squats
20 push press
25 front squats
30 jerks
35 back squats
Title: Re: Eric's Journal
Post by: Flander on August 18, 2015, 02:58:02 pm
Or

40kg bar
10 press
15 burpees
15 oh squats
20 burpees
20 push press
25 burpees
25 front squats
30 burpees
30 jerks
35 burpees
35 back squats.
Title: Re: Eric's Journal
Post by: John Stamos on August 18, 2015, 08:52:53 pm
Hmm. Dunno. I like snatches and double unders. Or deadlifts and box jumps.

Also a cool wod is this

40kg bar
10 strict press
15 oh squats
20 push press
25 front squats
30 jerks
35 back squats

I like this one
Title: Re: Eric's Journal
Post by: Flander on August 19, 2015, 04:00:43 am
Hmm. Dunno. I like snatches and double unders. Or deadlifts and box jumps.

Also a cool wod is this

40kg bar
10 strict press
15 oh squats
20 push press
25 front squats
30 jerks
35 back squats

I like this one

Cool. Lets do that then. Ill get it done in the weekend.
Title: Re: Eric's Journal
Post by: John Stamos on August 19, 2015, 11:52:16 am
Alright, I'll probably finish it on monday morning.

This morning(there needs to be a sweat angel emojiticon thing idk what you call them)

Skillz work

I worked up slowly by 5 or 10lb increments from the bar

OH Skwaat: worked up slowly, i think  i went to 150, felt super easy.

Hang snatch: did 3 reps of  where you just do the first part of the pull without catching it, just trying to teach myself to hit with my hips and shrug then I'd do 2 reps of a snatch
       - Worked up to 120, grip was shot from yesterday and the previous reps, I will have to see what i can do to help with my grip with my hands out that wide.

Hang Clean:DId the same, worked up to 200, I definitely have to get my front rack position back to what it used to be.

13.1
Completed 2 Full rounds LMAO
Total reps: 130
       - I feel like I sandbagged it a little bit, I was definitely huffing n puffing but I coulda done the burpees faster I think and got half another round at least

13.2
5 OH press 95lbs
10 deadlifts
15 wallballs

Completed 5 rounds
total reps: 150 reps

Weight: 280.00

I kind of like doing 2 open wods a workout back to back instead of just one so maybe i will do it twice a week or something, so I will do 2 back to back on friday.

So tomorrows workout

Warm up run

Shoulders, tris

13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 Double-unders
30 Muscle-ups

I obviously cant do muscle ups yet lol so if I get to the muscle ups then ill just do jumping jax, and the pool area was locked again so jump rope might be out of the question since theres no place to do it in the gym so i will figure something else out, maybe idk ill figure it out haha




Title: Re: Eric's Journal
Post by: John Stamos on August 19, 2015, 12:34:07 pm
Flander, got any tips for snatch grip width?

I read online one thing you can do is hold your arms out parallel with the floor and measure elbow to elbow or hold the barbell standing straight up and adjust your grip until the barbell is at hip level.

I also think i need to throw more back work in, some heavy pendley rows n what not
Title: Re: Eric's Journal
Post by: Flander on August 19, 2015, 03:08:58 pm
I use three methods.

1) grip it and stand up. Bend over with the bar in the hip crease. If you bend your arms you hold to narrow.

2) hold it overhead. Distance from bar to top of head should be somewhere around 8".

3) using a broomstick or pvc pipe make a 90 degree angle between your arms.

These are guidelines of course, but working with groups its fast. My grip is fairly narrow because I lack some mobility in my wrists.
Title: Re: Eric's Journal
Post by: John Stamos on August 19, 2015, 07:55:13 pm
Alright, thanks, I will have to play around with it on friday or something
Title: Re: Eric's Journal
Post by: John Stamos on August 21, 2015, 09:48:53 am
Got home from work yesterday and just felt like complete shit, so I skipped the gym.

THis morning will be

skwaats and hammy work

13.3(chances are the pull area will be closed so I have to change out 2 of the exercises)
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10' target)
90 air skwaats
30 of something idk ill figure it out, maybe kb swings

13.4= 7 min amrap, switching toes to bar with air skwaats
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...


Title: Re: Eric's Journal
Post by: John Stamos on August 21, 2015, 11:19:27 am
I combined the two wods into 1 n set the timer for 19 mins. 

13.3 i got 1 round +4 - 274
13.4 i got to round 18 but did 21 cleans on accident- 111

Total Reps: 385

For skwaats i did triples for
bar, 95, 135, 160, 185, 205, 225, 250, 275, 300, 315
then some paused reps at 225 and 135

OH Skwaats: I only used the bar, I started out with my hands at the collars and slowly worked my way in, the closest i got was maybe an inch outside of  my clean grip and i could definitely tell my back def needs a massage

also for 13.3 i did kb swings instead of idk i think it was muscle ups, and did air skwaats in 13.4


weight: 282, my arms and trapz are bigger and i feel like im a little bit leaner so the scale can eat a bowl of dicks
Title: Re: Eric's Journal
Post by: John Stamos on August 23, 2015, 01:10:39 pm
I dont wanna work, I just wanna be at the gym all day.
Title: Re: Eric's Journal
Post by: John Stamos on August 24, 2015, 08:37:42 am
I am about to hit the gym up to do mine and flanders challenge WOD and some chest/tris and 13.5 which is

4 min-3 rounds
thrustersx15
fatman pullupsx15

if completed time extends to 8 minutes etc etc
Title: Re: Eric's Journal
Post by: John Stamos on August 24, 2015, 09:36:22 am
Just finished the challenge in 8:20.  I started with a 5 min pace but thats y i got 8 mins.  Ill be doing it again with a diffrrent game plan just to see if i can get better
Title: Re: Eric's Journal
Post by: LBSS on August 24, 2015, 09:56:25 am
I dont wanna work, I just wanna be at the gym all day.

+10000
Title: Re: Eric's Journal
Post by: John Stamos on August 24, 2015, 10:24:27 am
I dont wanna work, I just wanna be at the gym all day.

+10000

im starting to play the lottery again once a week just in case
Title: Re: Eric's Journal
Post by: John Stamos on August 24, 2015, 10:38:03 am
I was whooped after the WOD and hit 245 for a easy triple on the bench, worked my way up with multiple sets

then did some tricep pushdowns

had to skip 13.5 or whatever because i have to get my shit ready to go to work tonight
Title: Re: Eric's Journal
Post by: John Stamos on August 25, 2015, 08:10:10 am
Gonna hit some Back/Bis and 13.5 today, also going to start off with OH squat because they are probably the best thing ever.  After that gotta pitch a job proposal to my buddy for being the plant manager and runnin that bitch

gonna do it tonight, my proposal went well, as long as it gets approved ill be focusing on taking care of inventory
Title: Re: Eric's Journal
Post by: John Stamos on August 26, 2015, 11:21:53 am
Didn't do anything yesterday, got super lazy and furious 7 came out on amazon video so yeah lol oh well

This morning

OH squat warm up with bar, just going from my grip next to the collars and working my way in.

OH squat: did 2-3 reps each
bar, 65, 85, 100, 120, idk i worked my way up slow to 170 for a 2015 PR

Snatch: worked up small increments from bar to 135 2015 PR

Clean: Small increments, went from 95-205  2015 PR

Lat pulldowns, focusing on thoracic extension and doing pause on the bottom near the chest for 5 reps for 4 sets

13.5 I think it was

fuck this one sucked

4 minute intervals
3 rounds
10 back thrusterx barbell
10 kb swingsx30
finished the 3 rounds before the 4 minutes then rest until the 4 minutes are up and continue on for another 4 minutes until you cant finish

I did 6 rounds i believe, total of 24 minutes and I could've kept going for another round or two but I had to decide between a few more rounds or shitting my pants so I figured I'd cut it short.

afterwards felt tired but fine and then boom felt sick

Title: Re: Eric's Journal
Post by: Flander on August 26, 2015, 04:24:12 pm
Just finished the challenge in 8:20.  I started with a 5 min pace but thats y i got 8 mins.  Ill be doing it again with a diffrrent game plan just to see if i can get better

Cool. I havent tried it yet. Will have to see when I get the chance. 8.20 sounds fast.
Title: Re: Eric's Journal
Post by: John Stamos on August 26, 2015, 10:29:22 pm
Yeah I definitely couldve paced better, the front squats is where i crapped out because I'm not flexible enough to keep the front rack for that many reps and i always hated the crossed arms way of doing them.
Title: Re: Eric's Journal
Post by: Flander on August 27, 2015, 11:41:23 am
Got it done after work today.

:drumroll:
Title: Re: Eric's Journal
Post by: John Stamos on August 27, 2015, 05:22:00 pm
lol you smoked me haha

today I didnt do anything, cold days make me not want to do shit

might go later to the gym to get some work in or i might just save it for tomorrow so im good for skwaats
Title: Re: Eric's Journal
Post by: John Stamos on August 27, 2015, 09:08:22 pm
Tomorrow morning

warm up
Skwaats: working with triples
14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Shitter Chipper
100 jump rope
90  wallball
80  jumping jax
70  air skwaats
60  BTN thrusters
50  cleans
40  oh press
30  push ups
20  burpees
10 OH skwaat
Title: Re: Eric's Journal
Post by: Flander on August 28, 2015, 12:43:17 am
We could do 14.1 if you like.
Title: Re: Eric's Journal
Post by: John Stamos on August 28, 2015, 09:53:57 am
Yeah thats fine with me, ill try to get my time today since the weightroom has to be and usually is empty for me to do the jump roping in there
Title: Re: Eric's Journal
Post by: John Stamos on August 28, 2015, 12:51:45 pm
Warm up: OH squat starting with grip at collars and working my way in towards my normal grip i used for cleans and bench

SKwaat: triples up to 325, not too bad it felt easier than 300 lol but i remember only a few months back I was doing 405 for 10 raw
total of 12 sets

14.1- 6 rounds+ 2 double unders
For some reason it felt super heavy like everything else after this workout

Chipper: I believe 27:32 and skipped the burpees, i was so damn whooped i said fuck burpees ill be here all day
Title: Re: Eric's Journal
Post by: Flander on August 28, 2015, 03:05:01 pm
Nice. Ill try and get it done next week.
Title: Re: Eric's Journal
Post by: John Stamos on August 28, 2015, 05:22:11 pm
sounds good, those are the ones I like, not too taxing if you pace right(I'm no dan bailey or froning so going balls out isnt a possibility or me right now lol) but still working up a good sweat

Total reps for WODS

802 reps
Title: Re: Eric's Journal
Post by: Flander on August 29, 2015, 12:59:21 am
In my box I usually finish near the top the heavier and more skill demanding the wod is.

We have alot of cardio bunnies M/F who can kill any low skill, no brain wodand just go balls to the wall. I cant keep up with their pace for more than 5-10min. So I often loose on those wods.
Title: Re: Eric's Journal
Post by: John Stamos on August 29, 2015, 03:54:31 pm
Yeah, when i wss at 250 i was better the longer the wod like the one i did a year or so ago.  1000 wallball, 400 pushups i think n 2000 single jump ropes for time.

Ive got mon planned

Warm upx 3 rounds
Bb snatchx10
Oh skwaatx10
Wallballx5
Pushupx5
Db row squeezex5
Kb swingx5


Incline bench
Shoulder pain kept me at 225 for a set of 5 then dropped down in weight, but worked up slowly with multiple sets

Tricep work
Lying tricep extensions
25-45x5lb increments for sets of 10
 
14.2
0-3
2 rounds
Oh skwaatx6
Fatman pullupsx6
0-3=6
3-6=8
6-9=10
9-12=12
12-15=14
15-18=16
     - I made it to round technically 18:00, i think but stopped cuz i mightve been a rep short of making the time cap, on the round from 12-15:00 i was supposed to do 14 but accidentally did 15

Chelsea
Otmem 30 mins
5 pullup
5pushup
10 air skwaat
   - I did 10 minutes of this, it woulda just been god awful painful and boring to go for 30 minutes

did a half km row, has a bad cramp
10 minute walk


I gotta pick up potassium pills or bananas or something, ik i was low on potassium when i did my medical shit for the CO stuff awhile back
Title: Re: Eric's Journal
Post by: John Stamos on August 29, 2015, 05:57:56 pm
If i can get to the gym early on monday like 6 or 7 ill do the workout i posted, rest for a bit n take in a protein shake or two and figure out a running wod n other stuff.   Also gotta start adding heavy wods

What ill do is have a cool off after each workout including

1km row
10 min run
20 burpees

Doesnt sound like much but over the course of the week thats 5km row, 50 min of running and 100 more burpees per week than i wouldve done and it should only take me 20 mins at the end of each workout
Title: Re: Eric's Journal
Post by: John Stamos on August 31, 2015, 06:44:09 pm
Tomorrow do do do do do what am i gonna do...and this week is 14.2-15.1 and im just not looking forward to it, i remember doing this week last year and just making sweat angels most of the days.

that warm up
3 rounds of the snatch, oh skwaat, push up, wallball, bent over row, and kb swing

Back work
deadlifts
some kind of row and lat pulldown shit

quick biceps

14.3
....shit its a deadlift one and a fcking shitty one at that...may have to switch it with 14.5 and do 14.3 on friday

so 14.5

21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees
yes im doing the womens standards lol fuck it, i remember how god awful this workout is.

Title: Re: Eric's Journal
Post by: John Stamos on August 31, 2015, 06:56:02 pm
uggh looking back at my journal, in 2013 i weighed around 250 at the fair which was like 2 years and 3 days ago or so.  I gotta stop focusing on the strength part of it for now and just focus on try to get to 200-215 and just got balls out and keep as much strength as i can and just build up when i get to a better weight but paralysis by analysis i guess.
Title: Re: Eric's Journal
Post by: Airmatt83 on August 31, 2015, 08:02:45 pm
uggh looking back at my journal, in 2013 i weighed around 250 at the fair which was like 2 years and 3 days ago or so.  I gotta stop focusing on the strength part of it for now and just focus on try to get to 200-215 and just got balls out and keep as much strength as i can and just build up when i get to a better weight but paralysis by analysis i guess.

I feel you man. Thats the story of my struggle the last 10 years
Title: Re: Eric's Journal
Post by: John Stamos on August 31, 2015, 08:47:28 pm
Yeah haha

I'm hoping crossfit does it for me again this time around.  The only thing that has worked was the academy but combined with the lack of sleep, the hour n a half long constant workout and god awful bland food isn't a route I want to go again since my strength levels shot down waaaay too low.

Plus I have probably 600 dollars in clothes that i can wear again once i get that low haha
Title: Re: Eric's Journal
Post by: John Stamos on September 01, 2015, 07:20:45 pm
Didnt go today, Mad Max came out lol  But also, that cramp i said i got yesterday, felt super shitty last night and woke up with it feeling worse

just a lil strain, i bought some potassium pills today but the serving size aint shit so ima buy some bananers tomorrow
Title: Re: Eric's Journal
Post by: John Stamos on September 02, 2015, 07:19:49 am
Yep im guessing its a strain...i strained it on a fucking rower...never mind the times I had 500+ on my back or picked up 500+, I was perfectly fine but god forbid my body gives out on a fucking rower.

so today ima just do my olympic shit and see what happens, gonna throw my knee sleeves on super tight to see if that will help
Title: Re: Eric's Journal
Post by: John Stamos on September 03, 2015, 08:03:47 am
Havent been to the gym in a few days, yesterday it was hard to walk on it.  This morning its better, gonna go and probably just do some walking and seated shit. Prob not gonna hit legs tomorrow, just do some light stuff and skip crossfit for the rest of the week until tuesday because the gym is closed on monday


Also, maybe taking this chance to switch legs to the beginning of the week instead of at the end since the weights arent going up as fast as I would like them too. And maybe gonna stop the open workouts, especially if im doing them and they are causing me to over work my body like how I think(and its my fault not crossfits) doing all of the thrusters n wallballs and squat movements strained my leg.

So my weekly set up could look like this

Squat:Heavy squats with a light metcon/challenge metcon
Push:Light push with a heavy metcon
Pull:beast mode lol..not really since my deadlift right now is a joke but medium metcon
Squat:Light squats with heavy metcon
Push:Heavy push with light metcon
Pull:(I'll try to go on saturdays) Light pull with heavy metcon

Sample Monday

Squats: work up to 90% triple
             Hammy curls
             single leg db box squats
           
             Metcon: BW stuff

heavy metcon days will mainly focus on BB movements...idk ill figure it out, i have to work 3-12 hour shifts this weekend so ill have plenty of time to write it up
Title: Re: Eric's Journal
Post by: John Stamos on September 03, 2015, 03:24:28 pm
Okie dokie

This morning

20 minute walk

idk mega set lol

Barbell OH strict press:bar, 95, 105, 115, 125,135
DB Side raise:25sx10
db bent over rear deltx25x10
rotator cuff work

no rest betwen exercises

then some curls for girls
Title: Re: Eric's Journal
Post by: John Stamos on September 07, 2015, 08:35:45 pm
Alright, tomorrows workout

Strength work
Skwaat
Abs/obliques
Hammys

Skill
OTMEM cleans x3 w/ increasing weight

Metcon
Randy: 75 power snatches for timex75lbs and i wanna get under 4 minutes which i think is easily doable
Title: Re: Eric's Journal
Post by: John Stamos on September 08, 2015, 09:41:18 am
Quick warm up with barbell

Skwaats: barx3, 95x3, 135x3, 185x3, 225x3, 275x1, 315x1 then 315x1 every 30 seconds for 5 minutes

Cleans: OTMEM for 10 minutes
95x3, 105x3, 115x3, 125x3, 135x3, 145x3, 155x3, 165x3, 175x3, 185x3, 195x1x1

Randy- 5:54

My grip n shoulders were the problem, my "engine" was fine until the last 10 reps

then some ab crunches on the lat pulldown and tea pots for 3 sets
Title: Re: Eric's Journal
Post by: John Stamos on September 08, 2015, 12:26:39 pm
It's my third day on BPI's 24/7 burn(non stim)

And yeah the biggest thing with this is the appetite suppressant, I dont have any cravings, i even forgot to eat this morning lol so ima just start late with some steak.
Title: Re: Eric's Journal
Post by: Flander on September 08, 2015, 02:49:40 pm
Ya Im worried about my grip as well. Didnt get to do it today so will have to wait and see.
Title: Re: Eric's Journal
Post by: John Stamos on September 08, 2015, 08:18:14 pm
yeah haha, i had to move my grip in like 3 inches so i could get more fingers involved cuz my forearms were so pumped up about halfway through.
Title: Re: Eric's Journal
Post by: John Stamos on September 08, 2015, 08:48:34 pm
TOmorrows workout

Push day i believe
I'm thinking hmmm

Light Strength The pressing will be done OTMEM for 15 minutes(5 minutes each)
Strict press- working up to a light-medium 5 reps into Pushpress keep increasing with triples into Jerks for singles
DB Bench

Skill
Jump rope

Metcon

the idk ladder i guess

1/1-2/2-3/3 etc etc to 10

Thrusterx95lbs
burpees

Title: Re: Eric's Journal
Post by: John Stamos on September 09, 2015, 09:37:34 am
Strict overhead pressx5
75lbs
85lbs
95lbs
105lbs
120lbs
Push pressx3
135lbs
145lbs
155lbs
165lbs
180lbs
Jerkx1
190lbs
200lbs
210lbs
220lbs
230lbs i think

DB Flat press
30x15
40x15
50x3x15

Side raise
20x10
25x10
30x10

tricep pushdowns

jump ropexidk 10 minutes or so
I think I might be sensitive to the heat now since i think i got some sort of heat stroke or something at the academy, ever since then the heat bothers the tits outta me

the last one i just did the ladder to 5, i felt sick and i had time restraints

Also gonna start taking a probiotic to up the good bacteria in my gut to see if that can help out with kickstarting the weightloss and i started a war on bread.  yesterday i was at 289 and today 284 so idk i havent been eating bad at all so idfk lol
Title: Re: Eric's Journal
Post by: John Stamos on September 09, 2015, 02:11:29 pm
War on bread continues

chilis today had a burger without the bun and half my fries, idk they werent that great.

I just started my probiotic and mens 1 a day lol  So i can track to see if the probiotic works.  T-nation posts a lot of articles about good bacteria in your stomach n how it deals with weightloss n all that shit so i figured id give it a try
Title: Re: Eric's Journal
Post by: John Stamos on September 10, 2015, 08:08:47 am
Day two of the probiotic and i went from a level 3 to a level 5 on the poop scale lol(level 5 is ideal)

WHat i gots going on this morning...hmm

warm up

strength/
snatch grip deadlifts
Pulled from pins right below knee: worked up to 285, maybe had 295 or 300 if i cared to try, grip was the only issue

db rows: worked up to 115s? i think for a set of 10
lat pulldown:2 different handles, 4 sets of 10 each...shit i forgot fucking biceps oh well

skill
OTMEM 10 minutes of OH squats with increasing weight
bar-145 and on 145 for my last minute i did like 6 or 7

metcon
7min AMRAP
cleans
wallballs
3/6/9/12/15/18etc etc

finished round 18 and tried to run back to the bar to do some of 21 but the beeper went off, made a sweat angel afterwards

i am eating some bfast burritos now..ik ik but i gotta leave for work at noon to make sure im there by 2 so the rest of my day is full of protein shakes
Title: Re: Eric's Journal
Post by: John Stamos on September 12, 2015, 12:49:18 pm
Nothing on friday, woke up late with a headache n had to work til midnight.  Was gonna go this morning but my phone turned itself off n woke up 20 mins after when i usually leave for work.  Startin fresh on monday n i might get into P.I. work.  Ill be my own boss so thats good
Title: Re: Eric's Journal
Post by: John Stamos on September 14, 2015, 09:01:17 am
just caught a case of dragginass so gonna get to the gym in a bit

Squat
worked up to 365x1

Cleans, worked up to 205, missed 215
did 95x30 without stopping

and metcon

27-21-15-9
cals row
thrusters
Idk if i did the rowing right, my rower doesnt tell you the calories you burn as you're going just how many you will burn in an hour or something so i did .4, .3etc etc

going with the womens standards lmao

fraser got 5:19 n froning 5:35 so i expect mine to be in the sub 2s

I got 10:44 lmao

then some hammy work

weight 285, thursday i was 289
Title: Re: Eric's Journal
Post by: John Stamos on September 15, 2015, 09:10:11 am
Today is push so something like this

OH press
warm up with bar and 75lbs
then 95x50

db side raise and front raise, both 4x15
incline DB press(light)
40s and 50s for 4 sets of 15

And that was it, the fire alarm went off(its attached to the school) and instead of standing there with my thumb up my ass i figured id just call it

Title: Re: Eric's Journal
Post by: John Stamos on September 16, 2015, 08:21:11 am
So I gotta make up for yesterday

Start off with jump rope for idk ill figure it out

some metcon I will look now

1.  “Macho Man”

EMOM for as long as possible:

3 Power Cleans + 3 Front Squats+ 3 Jerks, 100lbs

If you complete 10 rounds, add one rep to each movement for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.  Minute 12 would be 5 of each, and minute 13 would be 6 of each

then starting my normal pull workout
Title: Re: Eric's Journal
Post by: John Stamos on September 16, 2015, 01:02:09 pm
Jump rope for 3x100

Macho Man
3x3x3 of 100lb cleans/squat/press

minutes 0-11:00 I did 3x3x3
12:00 I did 4x4x4
13:00 5x5x5
14:00 6x6x6
15:00 7x7x7
16:00 4 cleans lol I was whooped but i finished the set

I started out with 95lbs and moved it up to 105lbs after minute 5, I forgot until the 12th minute that i was supposed to up the reps

Snatch grip deadlifts: Worked up to 295 which is a 10lb pr from a few weeks back or whenever I did it and grip felt good

Lat pulldown work, 4 sets each of 2 different handles

OH squat: just worked on form with 95lbsx4x?

150 wallballs for time,  I think i finished on 8:20
Title: Re: Eric's Journal
Post by: John Stamos on September 16, 2015, 03:23:58 pm
SO now that I think i figured out my problem(too low on good bacteria) I wonder if my dream last night was actually a premonition lol

I felt like I was still 280 but I was in the gym and decided to try and see if i can hit the rim.  I jumped up and managed to hit my forearm on the rim(ik a dream and mid forearm is the best i can do)  So i ran up to the scale and it showed 198 lol

If i can suffer through these workouts and be consistent  doing two metcons a day and whatever then hopefully by summer i can be down to 198-215.

Tomorrow squaaaaaat light weight

metcon warm up
squats
hammys
abs

skill work some more jump roping

metcon
I think I want to do Macho man again and just switch up the exercises, its one that will last awhile and keep me moving and challenge me.

so from 0-9:00 I will do 3/3/3 OTMEM of

KB swing
snatch
push up

then every minute beyond that is a +1 of reps
Title: Re: Eric's Journal
Post by: John Stamos on September 17, 2015, 08:02:37 pm
I'll double up tomorrow, this morning the driveway got blocked in by the guy dropping off the stones to fill in the potholes and trying to do a CF workout at night there is a nightmare
Title: Re: Eric's Journal
Post by: John Stamos on September 18, 2015, 02:26:25 pm
Squat(light)
warm ups to 185x5x3 paused skwaat
super set with jump ropex50

fire drill...wtf

OH press(strict) Worked up to 175x3

Snatching
multiple sets of 3, 2 from the hip and 1 hang from bar to 135 for a couple sets of singles

Macho man: snatch/kb swing/ push ups: made it to the round of 10 reps each and finished 2 seconds before the minute was up but was way too tired to go another round.

that is it i think idk it seems like i did a lot more than that but maybe not


I almost want to keep doing macho man each day and just use different exercises, 0-9:00 gets my sweat on nice and beyond that it gets my heart pumping and inevitably leads to a sweat angel.  I also figured maybe switch it up light n heavy idk, maybe I will do it every day next week just to see how it is
Title: Re: Eric's Journal
Post by: John Stamos on September 20, 2015, 11:39:47 am
tomorrow is legs so I will do the typical squats abs and hamstrings.

I will warm up with 10 burpees 10 cleans and 10 snatches.

squat A heavy triple

Some arm work too

Then macho man with
Cleans
Snatch
Bent over row with idk 75lbs or something.
Title: Re: Eric's Journal
Post by: John Stamos on September 21, 2015, 02:49:49 pm
10 burpees

Skwaat- triples
bar, 95, 135, 165, 185, 215, 225, 255, 275, 305
315 max reps of 10, this might be a PR for me for high bar

Macho Man: went to round of 9 i think and only finished the cleans and snatches
    - Problem with this was grip, my "engine" was fine and transition between grips ate up time

hammy curls, biceps, abs.  I was sore and my lower back was screaming for some reason during squats so I figured it's best not to do cleans and the pool room was locked so I couldnt junp rope.
Title: Re: Eric's Journal
Post by: John Stamos on September 22, 2015, 03:16:33 pm
10 Burpees

Clean and press OTEM, first 10 rounds was 5 reps at 95lbs then an increase in weight every minute
round 11:105lbs
12: 115
13: 125
14: 135
15: 145
16: 155x2
17: 165x1

Everything felt heavy today

a lot of dumbbell and machine work for triceps and shoulders

i think i did other stuff but i cant remember right now, average day, might be going back tonight to do some light steady cardio


Also, just applied for 3 police/sheriff jobs so looks like i gotta kick start my running again, gotta make 1.5 miles in 12:38

Title: Re: Eric's Journal
Post by: John Stamos on September 24, 2015, 07:14:49 am
Nothing yesterday, had a lot of shit to do in the morning, had to drop off my civil service app and crossfiling forms n what not. So I am doubling up today

10 burpees
light skwaats, maybe go up to 205 for paused reps
Snatch grip deadlifts
hammy work
lat pulldown

OH squats for skill work

and some metcon, ill figure it out depending on how I feel.
Title: Re: Eric's Journal
Post by: John Stamos on September 24, 2015, 11:42:19 am
biceps and triceps were sore as shit this morning


10 burpees warm up

Skwaats triples-5s
bar, 95, 125, 135, 165, 185
Skwaats triples paused: 205x8x3
drop set afterwards working back down to 135 with 5 second eccentric movement

Snatch grip deadlift: worked up to 305.  295 last week or so my grip was about 1.5 inches in closer than this which makes a big difference.  the pulls in the snatch grip felt better and faster too.

shit i forgot hammy curls, fuck

lat pulldown: 4 sets of 10

OH skwaats, went for higher reps
115x10
95x10

mile walk, every 3 laps was 10 jumping jacks or push ups or skwaats, last 6 i got impatient and just ran them.
Title: Re: Eric's Journal
Post by: John Stamos on September 24, 2015, 08:46:39 pm
Fuck forgot my hammy curls again

Tonight

6 minute bike ride: got bored and figured nobody was in there yet so I'd hop on the skwaat rack before anyone else does

OTEM

first 5 minutes: Cleans-135x5
Next 4 Minutes: 155x4
Next 3 minutes: 170x3
Next 2 minutes: 185x2
last minute: 195x1

20 minute bike ride.
Title: Re: Eric's Journal
Post by: John Stamos on September 25, 2015, 12:42:08 pm
Strict Over head press: did triples up to 165 and did singles up to 200lbs...i think thats a 2015 PR, my best ever was maybe 235 or so.

db side raises, 6 sets of 10 from 20s-45

snatches: warn out by this point, did form work with 125.

gonna do my metcon later n some other stuff, had to go shopping n stop n see my buddy who got me into lifting years back.
Title: Re: Eric's Journal
Post by: John Stamos on September 25, 2015, 07:29:14 pm
Tonight

bike 20 minutes: 4.5 miles

4 sets of curls
5 sets of tricep pushdowns
4 sets of lat pulldowns
bike 20 minutes: 6.5 miles
Title: Re: Eric's Journal
Post by: John Stamos on September 27, 2015, 01:47:48 pm
I am planning my workout for tomorrow

10 burpees
Skwaats
Hammys
Jump ropes
Randy

20 min amrap
Wallballx25
Kb swingsx10
Pushupx10
Title: Re: Eric's Journal
Post by: John Stamos on September 28, 2015, 11:09:31 am
I was sick on Saturday at work and driving home which takes a lil over an hour sucks when you gotta puke and you have a migraine.  Sunday loaded up on dayquil n what not.  This morning, woke up and felt just worn out.

-10 Burpees

-High Bar Skwaat: triples up to 275
bar, 95, 135, 165, 185, 210, 225, 255, 275
singles: 305, 315, 345, 370

Light Randy 65lbs: i think i did it in 4 minutes.

tried the second WOD but just worn out, gonna do it later tonight



Title: Re: Eric's Journal
Post by: John Stamos on September 29, 2015, 07:58:38 am
A morning workout is up in the air right now.  I just got done watching some of the youtubes and letting my body wake up and I just finished the last video and my stomach felt weird and lead to me puking my ass off.  I feel fine now, just a small headache but going to wait a bit to see if I am all good to go or if I have to wait til tonight.  I may as well plan it out though sooooo....

5 rounds of
10 wallballs
10 kb swings
10 push ups
         -  I just want to work up a sweat and if i do 25 wallballs it just gets boring after awhile

10 burpees

OH press: just going to do a light load for a lot of reps lol idk maybe 95lbs for 3 sets of max reps for 2 minutes each or something
Incline DB press: 5 sets of 15
DB work

SKill work idk...maybe wide grip BTN pressing

Macho Man
DB snatch
clean and press(super light idk 80lbs or something)
Air Skwaats

Title: Re: Eric's Journal
Post by: John Stamos on September 29, 2015, 08:11:37 am
http://www.youtube.com/watch?v=D1ze-f7jS2A


This has me pretty jacked up that once I take a shit again I gotta get to the gym..i swear I have a food baby in me right now, might take some epsom salt n have a bathroom party later
Title: Re: Eric's Journal
Post by: John Stamos on September 29, 2015, 10:27:16 am
I did the workout I listed minus incline presses, my shoulders were so shot that there was no need for them.

on macho man I made it to the round of 12 and finished with a second left but i was dying out there haha

felt good, 2lbs down from yesterday which is from the pukin n crappin
Title: Re: Eric's Journal
Post by: LBSS on September 29, 2015, 11:31:37 am



This has me pretty jacked up that once I take a shit again I gotta get to the gym..i swear I have a food baby in me right now, might take some epsom salt n have a bathroom party later

i lol'd.
Title: Re: Eric's Journal
Post by: LBSS on September 29, 2015, 11:34:33 am
also it's hilarious that they're calling rich froning the fittest man in history. child, please. ashton eaton is the fittest man in history.
Title: Re: Eric's Journal
Post by: John Stamos on September 29, 2015, 06:06:31 pm
Lol I love the comments on the video, people said bo jackson is and ironman athletes n what not.  I'm just taking it as the fittest man in history in crossfit, I know thats not what they mean but it helps me sleep at night lol  After experiencing crossfit, having a high 300s cleans, low 300 snatch, mid 300 bench and near 500 squat and being able to do retarded amounts of volume is unreal.  Especially considering he gets better as the workouts go on, he usually looks fresh on the 4th day of the games while everyone else looks dead.

I'm still going to buy the movie though since the reviews have all been good for it.

I want to start running but gonna wait for my weight to go down which is impossible lol  I'll figure it out soon

Also, ill plan my workout for tomorrow

Oh before that

i did strict pressing for my OH
First 2 minutes: 54 reps
Second 2 minutes: 40 reps
Third 2 minutes: 31 reps

Alright, tomorrow

burpees
some WOD to warm up, maybe the one I did today
Snatch deadlifts into regular deadlifts
hit some back up

skill work
cleans OTEM

then some WOD, I'll look for one now

idk

1-10 ladder

OH skwaat 95lbs
Thruster 95lbs

Title: Re: Eric's Journal
Post by: John Stamos on September 29, 2015, 07:11:21 pm
I rented the movie Cooties today and it has a funny crossfit joke

It's about a infected chicken nugget that turns a kid into a zombie n she infects one kid and it spreads throughout the summer school n the teachers have to fight them, its actually pretty damn good and funny.  Anyway once the kids turn the teachers are walking through the halls and another teacher pops out from a corner and yells "Follow me I do crossfit!!!!!" runs outside and gets eaten lol

Title: Re: Eric's Journal
Post by: John Stamos on September 30, 2015, 11:02:24 am
This morning was blah

10 burpees
3 rounds of 10 wall balls and 10 push ups

Snatch grip deadlifts: worked up to 305 normal snatch grip(pointer finger on the rings) and 315 with my middle finger on the rings which felt fairly easy
regular deadlifts: It's like I forgot how to do a normal conventional deadlift, just felt super weird so just did 365 and said fuck it.

Cleans:135 OTEM for 6 minutes, this is when i started to just feel weak and tired and my form broke down and just couldn't get my hips involved

ladder: I used 75 instead of 95 and i gotta start front squatting more cuz my front rack position is a joke and makes thrusters harder

probably a 10 minute walk or so, down 4-5lbs from last thursday which isnt saying much since i blew up quick, oh well just gotta keep at it.
Title: Re: Eric's Journal
Post by: John Stamos on September 30, 2015, 11:02:49 am
Fuck I forgot biceps and pulldowns...shit well gotta do them tonight i guess :ffffffuuuuuu:
Title: Re: Eric's Journal
Post by: LBSS on September 30, 2015, 02:23:09 pm
i'm not saying he's not a fantastic athlete, just that ashton eaton would have won the 2012 NCAA outdoor track and field team championships BY HIMSELF had he competed in them.
Title: Re: Eric's Journal
Post by: John Stamos on September 30, 2015, 05:44:11 pm
Yeah I meant to look up videos of him, I googled it and he looks like a jacked mofo.

If crossfit wants to say that then idk oh well lol  I knew it was stupid for them to say that hes the fittest in history especially when well take running for example, the longest distance they have had to run is maybe 5 miles.  It would be interesting to see separate specific days for the games, make it a week long or something like 1 day is powerlifts and olympic lifts, then a track day with a sprint and long distance run and so on and so forth, they kind of do it but not really. 

I'm just a fat white boy from the sticks so oh well, crossfits got a big enough following that they could say glassman is the fittest in the world and they'd come up with an excuse to back it up.

I dont think im going tonight, I just feel whooped and sore, possibly getting sick again idk...I hope not cuz tomorrow is my light skwaat day.
Title: Re: Eric's Journal
Post by: vag on October 01, 2015, 04:17:31 am
Sorry for the continued thread hijack, but indeed decathlon is out of this world, those athletes are rightfully called 'the best athletes in the world'.

Here is the performance of the 25th in the 2012 olympics, pay attention, not the first, the 25th, one of the 'worse', an 'unknown loser':

100m 10.95 s , long jump 7.12 m , shot put 15.17 m , high jump 1.96 m , 400m 50.13 s ,100m hurdles 14.87 s, discus 46.43 m , pole vault 4.20 m , javelin 50.16 m , 1500m 5:03.14 min

Get the point? :P

PS : That doesn't take much away from Froning's beastliness, guy is a monster. But yes, Olympic athletes and specifically decathlon ones are something different.
Title: Re: Eric's Journal
Post by: John Stamos on October 01, 2015, 09:38:42 am
It's all good vag haha and I agree with you and LBSS, Castro and Glassman like to talk out of their ass to try and promote crossfit.

Last night I was super hot all over when I was trying to sleep but also cold if that makes sense, wasn't feeling the best and today is blah another kind of shitty one so I am going to play it safe today cuz i gotta go to work at cornell tomorrow which is a hour and a half away from me so I gotta make sure I am 100%.

Just going to hit up some paused skwaats with hammys, hit some arms and back and idk I will feel like a POS if I dont do a metcon so maybe I will just walk or something to help my body recover.

Maybe I'm drunk(not really, havent had a sip of alcohol in a year and starting 2 months) but when it starts getting cold out and you do strenuous activity like crossfit, doesnt your immune system go to shit if you over work it a bit?
Title: Re: Eric's Journal
Post by: John Stamos on October 01, 2015, 11:04:50 am
I'm going to lose my fucking mind
Title: Re: Eric's Journal
Post by: LBSS on October 01, 2015, 11:55:45 am
sounds like you had a fever?
Title: Re: Eric's Journal
Post by: John Stamos on October 01, 2015, 07:19:55 pm
Yeah probably lol I gotta get outta NY, if none of these police tests lead to anywhere then it will be time to head to somewhere a lot warmer.

Basically it was a quick workout

Paused Skwaat: worked up to 215x5x3 with probably a 5 second pause
lat pulldowns, 5x10
bicep curls
walked for a bit
Title: Re: Eric's Journal
Post by: John Stamos on October 03, 2015, 06:03:34 pm
 I didn't do anything yesterday because I had to go to work so this is just going to be a review of the froning movie.

It was good, pretty much what youd expect to be in it.  Behind the scenes footage, interviews, games footage etc etc.

Alright umm ill try this metcon

30 cleans, 30 back skwaat, 30 push pressx95lbs
Normal skwaat stuff
Warm up with the 3 rounds of medball n pushups
Skill work idk ill figure it out
150 wallballs for time

Probably add in more shit
Title: Re: Eric's Journal
Post by: John Stamos on October 03, 2015, 08:34:03 pm
I just made a idiotic WOD, will try it out on monday....im guessing itll be around an hour and will post it when i finish it
Title: Re: Eric's Journal
Post by: John Stamos on October 04, 2015, 01:16:20 pm
Food this wknd consists of beef, chicken, trail mix, power bars, 1 bagel each day, um broke down n had 1 tub of chicken lo mein from walmart yesterday.  Nothing too bad, my WOD tomorrow is a 1k rep challenge and i want to (until I go back to my old job in November at least) do a early morning workout like normal, a mid-day workout and a night cool down w workout depending on my work schedule now
Title: Re: Eric's Journal
Post by: LBSS on October 04, 2015, 06:26:26 pm
lol'd hard at your review of the froning movie.
Title: Re: Eric's Journal
Post by: adarqui on October 05, 2015, 12:22:20 am
eric, have you seen any of the "grid pro league"?

https://www.youtube.com/channel/UCvQyZPfl27PeoB2rOxlYd2w


lol'd hard at your review of the froning movie.

same, and lol'd at your comment about eric's review.
Title: Re: Eric's Journal
Post by: John Stamos on October 05, 2015, 10:18:42 am
lol yeah, I'm horrible at reviews, ive been beta testing for some supplement company and my reviews were god awful haha

Yeah I've watched some of the matches for GRID, looks decent and no drug testing(just look at one of the black chicks) I wouldnt mind trying to get my numbers to their level n just trying the combine out in the distant future lol

Ima switch things around today, i slept like 10 hours lol so ill just do my morning n mid day workout together, gonna bring some power bars with me.
Title: Re: Eric's Journal
Post by: John Stamos on October 05, 2015, 01:10:41 pm
super pissed off today, cant wait to start my old job hopefully next month, planning on finding a house with a garage so i can finally get serious with olympic lifting and watch porn on the big screen with surround sound BYAAAAH

Anyway

Skwaats this morning singles up to 375
Then did the 30/30/30
skill work was just getting a push press grip and close stance for OH skwaats with 95lbs(super light)
150 medball for time, tired by this point and left hip was burning but beat my old time by like 5 or 10 seconds
Then I tried the workout that I am calling Everest which I didnt finish lmao my body felt good except for my hip and left lower back which forced me to end it way earlier than I thought

I am going to revise Everest so that the reps start low and increase as the workout goes on but ill try to remember what i did

75 snatch
75 clean
75 OH skwaats
100 wallballs
100 air skwaats right there is only 400 something reps so yeah i didnt even make it half way.
Title: Re: Eric's Journal
Post by: John Stamos on October 06, 2015, 09:34:55 am
Well my plan for today is uggh

well first my plan hasnt been going the best to get to bed a lot earlier than normal so i might buy some bob marley drinks later or some knock out pills

light WOD for warm up with some OH skwaats
OH Press light for 5x10
DB work for shoulders and incline press
triceps
skill work ummm maybe saving the cleans n snatching for wed n fri, sooooo idk lol

WOD 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

(http://blog.thewodlife.com.au/rowing-for-calories-in-crossfit/)

according to that chart, if it even shows up
I will row 406 meters, 316, meters, 226 meters, 135 meters

of course doing the womens standards...equal rights uk
Title: Re: Eric's Journal
Post by: John Stamos on October 06, 2015, 05:32:20 pm
Shitty night of sleep so i slept longer than I wanted to, forgot my oly shoes and phone n pretty much everything so I just did a basic shoulder n tricep day.

Nothing to report, much worn out and weaker on OH press than 2 weeks ago but I did a lot yesterday so thats to be expected.

Tomorrow is pull so prob a normal pull day

Also, if you're a fan of tremors, I'd recommend Tremors 5.  It has its wtf moments but thats what makes it so great, much better acting than 3 and 4 and better CGI, also at times seems darker than a typical tremors movie.  I should review shit professionally

GOing to watch CT Fletchers movie and I will give a review about it afterwards
Title: Re: Eric's Journal
Post by: John Stamos on October 06, 2015, 07:32:00 pm
CT Fletchers Movie Review:  It was some powerful shit.  It goes through his childhood about his relationship with his mom and dad and its taken place around the time he was trying to open up his first gym.  Anybody who has lifted a weight or gone through an abusive childhood can find something to relate to this movie and I don't want to give too much away in case anybody reads this and wants to see it.  As far as fitness related documentaries goes, it's easily one of the best since its real and I like it as much as Fronings but for different reasons.  Fronings dives into his life and relationship for a small portion of it and thats the main focus it seems like in CT's, especially with the awkward visit to his fathers house.  I can definitely see why everyone at the Olympia premier brought tissues with them.
Title: Re: Eric's Journal
Post by: John Stamos on October 07, 2015, 07:28:00 am
sitting here just trying to wake myself up to hit the gym

just going to take my loose structure of a workout and just try to make it badass and just go until im making sweat angels

also, my hammys and glutes are sooooore as fuck
Title: Re: Eric's Journal
Post by: John Stamos on October 07, 2015, 10:20:11 am
Went light for snatch grip deadlift
-multiple sets of 225 for doubles with changing grips

heavy pulldowns with pauses at the bottom with single handles and a vbar

bicep curls
palms up across the body
normal curl
hammer curl

started at 20 with the first one, then 25 with the normal curl and 30 with the hammer curl, once i finished that id go up by 5lbs so 25 for palms up, 30 normal and 35 for hammer and so on and so forth until i hit 40 for the palms up

Hit Snatches OTMEM for 10 minutes

started with 95lbs for sets of 3 for  however many rounds idk
went to 105 for more sets of 3 for idk how many minutes
went to 115 for doubles for a minute or 2
went to 125 for 2 minutes of 2 reps
ended with 135 for 1 rep my last minute
Title: Re: Eric's Journal
Post by: John Stamos on October 07, 2015, 01:18:58 pm
Just signed up for a ride along next week so I can experience police work before i get too involved with the hiring process.  Even though an injury took me out of Corrections, the more I saw current CO's looking fat n gross and just sitting there twirling their thumbs all day the less I wanted to finish.  I have a feeling that if I get into police work, mentally I will keep telling myself I have to be in the best shape that I possibly can.
Title: Re: Eric's Journal
Post by: John Stamos on October 08, 2015, 08:37:56 am
One of my buddies that got me into lifting years back, he might be in his late 30s, recently had like i guess it wasnt a mini stroke or heart attack but pretty close due to stress n he just had a kid so he wasnt working out anymore.  He started going early in the morning so I figured id jump in there with him just so he keeps at it.  So we hit up some shoulders this morning, just normal bb stuff, db oh press, side raise, bent over raise and seated machine press, nothing fancy.

I gotta get my haircut at 11 this morning so after my haircut ima head back to the gym to get my normal workout in and then hit up the new star wars beta.
Title: Re: Eric's Journal
Post by: adarqui on October 08, 2015, 02:04:09 pm
Just signed up for a ride along next week so I can experience police work before i get too involved with the hiring process.  Even though an injury took me out of Corrections, the more I saw current CO's looking fat n gross and just sitting there twirling their thumbs all day the less I wanted to finish.  I have a feeling that if I get into police work, mentally I will keep telling myself I have to be in the best shape that I possibly can.

pretty cool.. just from the thought of it, police work sounds more fun than CO.
Title: Re: Eric's Journal
Post by: John Stamos on October 08, 2015, 02:50:38 pm
Thanks, yeah being on the road sounds a lot better than sitting in a hot prison all day waiting for it to be taken over.  I guess a lot of Sheriffs are retiring so it's now or never.  Also, if I can work it into my schedule, at least go at it slow, I still want to go to school for physical therapy assistant so I can do a Mike Barwis thing, open a gym and work with people who need it.

This afternoon after my haircut

Paused light skwaats: warmed up to 185x3
                          then: 225x3xmultiple sets with a pause of about 5 seconds or more.

OH skwaats: Just working on getting a closer grip and managed to get to my clean grip at 155 for a single(shoulder cramped up)

Power Cleans from boards to simulate the height of bumpers: OTMEM
135x3 for a few minutes
145x3 for a few
155x3 for a few
165x3 for a few
175x2 for 1 min
185x2 for 1 min
195x1 for 1 min
205x1 for 1 min
215x1 for 1 min(2015 PR)
225x1 for 1 min(2015 PR)

my back was on fire throughout so I am really happy with the PRs, cleans from the floor feels a lot better than hang cleans, next time I snatch I will do it from the floor.


Also, watched some videos of Frank Medrano, hes one of those bw gods on a bar doing crazy shit.  I've always wanted to be able to do that type of stuff so if i ever get down then i would at least like to work up to being able to do the flag and some creative pull ups.
Title: Re: Eric's Journal
Post by: John Stamos on October 09, 2015, 07:51:17 am
I thought about what to do when i got to the gym this morning, work on things that dont ache and that was harder than I thought lol

Bear complex(front thruster to btn thruster) did those for sets of 5 or so from bar, 75lbs, 95lbs, 120lbs and 135.
THen just BTN thrusters for singles from 155-215lbs

1 legged hammy curls up to 80 something lbs I think

then some tricep work

gotta do a few things this morning then once i put my groceries away gonna go back at 11 or so to do some metcons, mostly bw stuff
Title: Re: Eric's Journal
Post by: John Stamos on October 12, 2015, 12:24:17 pm
This mornin

Half mile walk
Full Skwaats: triples
bar,95,135,165,185,215,225,255,275,305
Skwaats:325x10(2015 High bar PR)

Jump rope for 10 minutes

TImed 4x WODs
Cindy or catherine or something idk I never remember girls names:150 wallballs
Light grace: Cleansx95lbsx30
Light Randy: 65lbsx75
Jackie:half KM row and 30 fatmans(skipped thrusters, will explain why)

I fucked up lol

On the 150 wallballs I was trying to pace a lot slower than normal(fastest pace lately was 8 min 40 seconds) and I managed to do it in about 7:53 or so.
Grace felt super heavy, usually I can do a light one without a problem but had to do 10,10,5,5
             -Heart beat was crazy after the second set of 10
Randy was just blah lol sets of 10 all the way through with a set of 5,5 at the end
Jackie: for some reason whenever I row now my tendons n everything around it cramp up bad so I only did half km and thrusters was out of the question.

total time was something like 27 minutes which is terrible lol

total it shouldve taken 21 minutes...i mean i guess 27 isnt too bad then for doing them all back to back


got home and took some epsom salt and just waiting for the storm to hit.

Title: Re: Eric's Journal
Post by: adarqui on October 12, 2015, 01:36:01 pm
"took some epsom salt", what do you do with it?

nice on the 325 x 10!
Title: Re: Eric's Journal
Post by: John Stamos on October 12, 2015, 01:48:13 pm
I drink it, tastes like shit but it cleans you out haha

and thanks, I miss the days where I was doing 405 for 10 but eh I'll get there in time

Also, the song that got me jacked up for it was Hall of Fame by idk script or something

AAND what inspired me to do that metcon was dan baileys video of his team doing the 150 wallballs, grace, randy and diane  but only 1 person did each soo i said fuck it, gonna try it out haha.
Title: Re: Eric's Journal
Post by: adarqui on October 12, 2015, 02:02:14 pm
I drink it, tastes like shit but it cleans you out haha

wtf??? I can't even imagine drinking epsom.

I've heard of people drinking epsom salts, but, never knew anyone who actually did it. How does it clean you out? You just take massive dumps? I used to do that when I ate my 10+ bananas per day.


Quote
and thanks, I miss the days where I was doing 405 for 10 but eh I'll get there in time

Also, the song that got me jacked up for it was Hall of Fame by idk script or something

AAND what inspired me to do that metcon was dan baileys video of his team doing the 150 wallballs, grace, randy and diane  but only 1 person did each soo i said fuck it, gonna try it out haha.

cool. post that vid. i wanna check it out.
Title: Re: Eric's Journal
Post by: John Stamos on October 12, 2015, 06:43:41 pm
Yeah massive dumps often lol  I felt pretty bloated and was retaining a lot of water so that plus my workout helped with that out.

It's from the team series but you'd probably like the 4 on 1 video more where Dan Bailey does 4 WODS back to back against 4 people from CFHQ which also inspired me the first time I did CF and almost died lol


http://www.youtube.com/watch?v=YrKokRDSZYg

and this is my jam right now

http://www.youtube.com/watch?v=jukv9Q1eR2g
Title: Re: Eric's Journal
Post by: John Stamos on October 12, 2015, 09:08:25 pm
American Muscle is back on TV(sundays at 9am) and I'm watching it now on Amazon and it's getting me all sorts of jacked up.  Plannin my workout for tomorrow

If my buddy is there in the morning, I will do a reg BB style stuff first then

Light day for push press so
100lbs for OTMEM work

then stuff for shoulders and triceps

skill work: CLeans, went maxed out last week so this week I want to work with about 80% which is 180 so ill use 185.

Metcons: some chick idk, its 5 fatman pull ups, 10 push ups and 15 skwaats for AMRAP in 20 minutes.
Title: Re: Eric's Journal
Post by: John Stamos on October 13, 2015, 08:37:42 am
Also, when I get my old job back, I kind of want to do 1 week on of regular meat n veggies etc etc and then 1 week of a vegetarian diet.  I just looked one up and it doesnt look too bad

consists of
Salad
LentilsLentils
1 cup

QuinoaQuinoa
1 cup

AppleApple
1

AppleDark Chocolate
AppleRed Wine
1 glass
protein powders, raisins and veggie burgers which I don't mind.  I love mostly steaks n burgers and over the years just slowly started to despise chicken and I dont want to do week after week of red meats so this might be a good break every other week.  Any thoughts?
Title: Re: Eric's Journal
Post by: John Stamos on October 14, 2015, 05:24:36 am
5:25 over here ugh, gonna get to the gym at 6 and get some cleans and snatch grip deadlifts in before my buddy gets there then hit up some back I believe is what hes doing this morning, if not then ill jump in with him and afterwards finish everything up
Title: Re: Eric's Journal
Post by: John Stamos on October 14, 2015, 08:52:49 am
So this morning

Forgot that I did OH Skwaats as well: worked with a wide grip into a narrow grip from 45-135.
Snatch grip deadlift holds: worked up to 245 for singles, idk how many but i did about 5-10 second holds
bicep work
lat pulldown: single handles and vbar
inverted rowsx4x10

was gonna head out cuz my buddy didnt show up but as i was leaving he showed up so i decided to do more work with him

BB rows: 185x3x10
seated Row for 4 sets
and straight bar pulldowns for 4 sets

had to get home and clean behind the stove n what not cuz we are getting a new one today so i gotta stay home and if they get here early enough I will go to the gym but if not then ill try to get my ass up to go tonight
Title: Re: Eric's Journal
Post by: John Stamos on October 15, 2015, 08:32:45 am
Mornin

Paused skwaats: worked up to singles every 30 seconds for 5 minutes at 245lbs
Snatches: worked from the floor up to 145lbs which is heavy for a 15 year old girl uggh i gotta figure out wtf im doing wrong
Hammy curls idk single leg and worked up to like idk 80 pounds or something

Metcon 20 min AMRAP 5x10x15
Snatch
Push up
Air Skwaats


walk for 20 mins

I've decided to kick my training up a notch because when I get back into shape I want to get back to one of my old goals.  I said when i was younger and looked a lot better than I do now(I think i actually had abs at 230 back then) I wanted to bang a girl from each nationalities. 
I've covered most of the asian countries minus japan, had one girl who was part chinese n vietnamese n some other stuff, I knocked out brazil last december, umm obv black n white chicks.  What I want to work on is Indian girls and lebanese, a romanian chick would be nice too and a russian chick would be good and dont judge me for this but like a super emo chick but good looking, and i've already banged an old friends mom so I'm gettin there.



Title: Re: Eric's Journal
Post by: John Stamos on October 15, 2015, 01:30:03 pm
Food for the day

breakfast
coffee
Sausage n mustard, about 1lb worth 1120 calories..wow lmao that was a mistake, I'm hoping since i cooked the tits outta it that i got rid of some of the fat.

Protein shake:30 grams with 1 1/2 cups of milk
345 calories

lunch
Eye round steak: about 12 oz at around 572 calories
green beans

2237 calories so far roughly with the chips too.

prob gonna do another shake at 3 or so, eat dinner and blah hopefully hit up a active recovery workout.  I definitely plan on getting a treadmill when i start my old job so i dont have to go back to the gym to do my walks n what not.



Title: Re: Eric's Journal
Post by: adarqui on October 15, 2015, 01:53:10 pm
Mornin

Paused skwaats: worked up to singles every 30 seconds for 5 minutes at 245lbs
Snatches: worked from the floor up to 145lbs which is heavy for a 15 year old girl uggh i gotta figure out wtf im doing wrong
Hammy curls idk single leg and worked up to like idk 80 pounds or something

Metcon 20 min AMRAP 5x10x15
Snatch
Push up
Air Skwaats


walk for 20 mins

I've decided to kick my training up a notch because when I get back into shape I want to get back to one of my old goals.  I said when i was younger and looked a lot better than I do now(I think i actually had abs at 230 back then) I wanted to bang a girl from each nationalities. 
I've covered most of the asian countries minus japan, had one girl who was part chinese n vietnamese n some other stuff, I knocked out brazil last december, umm obv black n white chicks.  What I want to work on is Indian girls and lebanese, a romanian chick would be nice too and a russian chick would be good and dont judge me for this but like a super emo chick but good looking, and i've already banged an old friends mom so I'm gettin there.

 :o :wowthatwasnutswtf:
Title: Re: Eric's Journal
Post by: John Stamos on October 15, 2015, 03:34:40 pm
lol which part of that was the face things for?
Title: Re: Eric's Journal
Post by: adarqui on October 15, 2015, 03:49:13 pm
lol which part of that was the face things for?

your quest bang-quest.. sounds fun tho :F
Title: Re: Eric's Journal
Post by: John Stamos on October 15, 2015, 05:41:23 pm
lol Well the indian and lebanese or a girl similar shouldn't be too hard, Cornell is full of asian, indian and middle eastern type of gals.

Also, adarq, what do you think about my 1 week of normal meats n veggies n hopefully good carbs and rotate with a week of a vegetarian type of diet.

chickpeas, quinoa, egg whites, protein shake, veggies, fruits, an iron supplement

probably keep it high in protein and high in fats, low on carbs.

I'm thinking I will have to work up to doing a whole week though so I might test it out on my light days and mix it up on my off days at work.

 just read though and it might be hard to keep it low on carbs since theres like 30gs per serving in the quinoa

It's not a animal torture thing, just think it could be a bit healthier in the long run

Title: Re: Eric's Journal
Post by: John Stamos on October 16, 2015, 06:20:07 am
Woke up at 3am which fucked me up this morning cuz when i woke back up at 5 I felt shitty so i put in another hour of sleep so im just sitting here trying to get my shit together to head to the gym

Nothing major today probably since I have already hit shoulders twice soooo

GOnna hit some
biking or walking either or
Back work
cleans OTMEM
biceps
abs

for the metcon im not too sure ill figure something out, nothing too extreme
Title: Re: Eric's Journal
Post by: John Stamos on October 16, 2015, 10:27:04 am
Hit some bis n tris
cleans OTEM from 135-185, triples up to 185 then singles, i think it was for like 8 minutes or something, my left wrist felt like shit n kept getting a sharp pain on the catch
ab work

Food that I just picked up...i did pretty well lol

Shaved Beef-2lbs
low fat mozzarella cheese
steak sauce(gotta do it)
red kidney beans-2lbs
breakfast drink packet things
dinosaur egg strawberry oatmeal lol  the other boxes looked like they were crushed or opened
granola bars
all natural i think organic fancy peanut butter
green beans-the big ass can of it
Sparkling ice drank
Apples-3lbs
I think thats about it.  I was going to buy the quinoa shit but thats pretty much pure carb source(50grams per serving) and the serving size wasnt that much and im still getting 20 grams per serving from the kidney beans. 

Also, gonna try to stay away from rice n breads cuz awhile back i was eating a lot of rice n what not and i think it stretched my stomach out a bit since right now I can eat like a mofo so hopefully the overall volume will go down and try to do multiple meals, so

8am: breakfast shake+ oatmeal
1100am: protein shake
1 or 2pm: Beef, kidney and green beans, bar
4pm: protein shake+ Apple+ Peanut butter
7pm: Beef, kidney and green beans, bar
9 or 10pm protein shake.

TOtal protein: 220 grams from the protein shakes and beef roughly with the protein in milk n breakfast shake n peanut butter(ill be more exact when i make the meals)

Carbs:I will do 1 serving of kidney beans at each meal which will put it at 100-120 grams of carbs including the apple n what not

and fats will be included with milk n cheese and PB

Cost: everything was about 40-45 dollars
shaved beef 2lbs was 10$
Kidney beans 2lbs:3$
Green beans 4$ (big "amish" bulk can)
Bars 4$(25 pack)
Apples: 4$
PB: 5$
BFast shake: 4$
Cheese:4$
Oatmeal:2.50$

The majority of these will last a few days to a week so not too shabby, will just have to keep up with the protein sources
Title: Re: Eric's Journal
Post by: John Stamos on October 16, 2015, 10:33:35 am
Nutrition Facts
Shaved Beef Steak
Serving:4oz

Calories   160                    
Sodium   120 mg
Total Fat   8 g                    
Saturated   3 g                    
Total Carbs 0
 Protein   23 g

I think thats all i need to know for tomorrow to count everything

Title: Re: Eric's Journal
Post by: John Stamos on October 17, 2015, 07:53:49 am
Meals 10/17/15

Breakfast

551.5 calories

1 pack of Oatmeal
cup of milk
breakfast shake mix
id say 12 grams worth of protein

SO thats about what I wanted, keep the main meals around 500 calories cuz the protein shake ones wont be that high so I will keep in the 2k calorie range and I will try to keep the apple for 1 meal considering its 20 grams of carbs
Title: Re: Eric's Journal
Post by: LBSS on October 17, 2015, 01:26:22 pm
how do you know kim would be the first first lady with a sex tape? i bet lady bird johnson was into some crazy shit back in the day.
Title: Re: Eric's Journal
Post by: John Stamos on October 18, 2015, 11:31:28 am
Since i have skwaats tomorrow ima up my cal intake, i usually work out on an emptt stomach n yesterday i just felt sluggish n i even fell asleep before my shift ended. 

Chances are my buddy is doing chest tomorrow so ill hit legs n then chest n tris with him and for this workout im thinking OTMEM with idk 350 for doubles
Title: Re: at it...again ugh
Post by: John Stamos on October 18, 2015, 01:06:57 pm
Quote from: Eric link=topic=1591.msg21399#msg21399 date=12896138

I feel like shit tho at 238lbs haha i need to get down asap[/quote

I wish i had this problem again lol




Idk why its quoting the wrong part
Title: Re: Eric's Journal
Post by: John Stamos on October 18, 2015, 09:36:35 pm
Super pissed, i play the mega millions n powerball and the winning ticket was sold at a gas station no more than 10 mins from me in a town full of drunks n drug addicts
Title: Re: Eric's Journal
Post by: John Stamos on October 19, 2015, 08:57:54 am
Woke up this morning for the gym with stuffed up nose and a bad headache, 5 hours of sleep definitely wasn't enough so now I'm just trying to wake up a bit and get ready to go.

walk
skwaat:OTMEM
prob gonna start saving lower back and hammys for fridays
skill work:idk ill see how I feel
Metcon
Macho Man
Title: Re: Eric's Journal
Post by: John Stamos on October 19, 2015, 11:30:40 am
Walked for a bit

Skwaats
warm up: bar,95,135,165,185,205,225,250,275,300, 315
reps were low, singles to triples

Skwaats: 350lbs OTMEM from 0-16:00
At first i started with a single, then 3 sets of doubles then singles or something, all ik is within that time I did 20 reps

ab work

walk

jump rope for a bit

didnt metcon, hips were rough


So I am watching American Muscle and they had a guy on there who dove into the ocean and ended up breaking his neck and being paralyzed from the neck down.  On it he was able to move his foot for the first time, flex his hammys and move his upperbody so my Plan B was always to go back to school in idk june or something if nothing happens with the cop stuff for physical therapy and maybe try to intern at Barwis' gym.  Seeing that kind of stuff is always motivational, someone who couldnt move any part of their body to being able to sit up n what not is more motivational than someone who cleans 400lbs.
Title: Re: Eric's Journal
Post by: John Stamos on October 19, 2015, 07:04:55 pm
Pretty nice being a beta tester and getting put on the list to beta test more products as they come out.  So far I haven't had to pay for a pre-workout, test booster and I just emailed the chick, super hot chick, about beta testing a intra-workout which i've been looking into buying anyway so win-win

Also, finally started watching broscience vids on youtube, it's hilarious, i'd recommend watching them

ok so workout tomorrow

Light OH day
OTMEM
Front pressx3
BTN pressx3
DB OHx3

shoulder work

Snatch form work

metcon, if i have the time then ill figure something out.
if my buddy shows up then i will hop in with him n prob just do chest
Title: Re: Eric's Journal
Post by: John Stamos on October 20, 2015, 08:08:38 am
0-4:00x 3 reps each
OH BB-100lbs
BTN BB-100lbs
OH DB-40lbs

5:00- 4 reps
6:00- 5 reps
7:00- 6 reps(switched to just doubling up on OH press from the front)-same goes for the rest of the workout
8:00- 3 reps
9:00- 3 reps

DB side raise, just went 4 sets of light for 10
Bent over raise, same

Snatch practice didn't go well, my  front delts were so tight that it was hard to catch the bar far enough back even after stretching

walked n buddy got there early

chest: was nervous about benching cuz I havent seriously benched since shit idk, july maybe
warm up: 135
working sets, 3x10x225
    -This felt easy and I was surprised I was able to get 10 of them, the first set I felt like I could have ripped out about 20...soooo i guess oH pressing is all you need haha

Incline DB press- 3x10x80
Chest flys and press for 3 super sets of 10(machines)

dunzzo

So I've been looking into different careers and pilot sparked my interest..uk mile high club...yaknowwhatimsaying!  anyway, I was looking at the price and yeah I'm going to have to start saving my pennies, a realistic cost is 25k for everything...but for a 100-200k a year job(after 5-7 years of building up flying time) could be worth it.

I am going to have to check into seeing when I can apply for college again just to get certain classes out of the way and I am feeling swole as shit today
Title: Re: Eric's Journal
Post by: John Stamos on October 21, 2015, 10:14:02 am
THis morning, had 0 motivation to do any CF type of shit so just a bro day

SNatch grip deadlifts: I tore a few calluses and they are just raw skin right now so this sucked, went to 275.  I think considering how sore my glutes n everything are from skwaats on monday, my form broke down early on these with my lower back so I wasn't going to be stupid and push it even though 275 felt fairly easy

Lat pulldown-8 sets of a lot of reps

bicep work-lots of curls

and a long walk

It was ight but I definitely feel like I cheated myself this morning so i might go back later or just do some shit at home.
Title: Re: Eric's Journal
Post by: John Stamos on October 21, 2015, 07:52:41 pm
Kind of hit a wall with wanting to do any crossfitty type of stuff, mainly cuz on the youtubes ive been watching more powerlifters n what not but watching the games now so that kinda sparked a bit of fire to make me want to go diesel with metcons.  It'd be a hell of a lot easier to stick with if i joined a box but if im lucky, soon enough ill be making my own.
Title: Re: Eric's Journal
Post by: John Stamos on October 21, 2015, 09:59:44 pm
Paused full Skwaats-keep at 250lbs
OH skwaats-medium weight
DB snatch-try a squat catch, if not then ill just go heavy
triceps-DBs and BW dips
bent over row-heavy
kb swing-heavy
"clean shrug"...uk just from a hang clean posit. hit the hips n shrug lol-heavy
a lot of ab work, oblique work
possibly do whatever the girls name is, 5 fat mans, 10 push ups, 15 skwaats for 20 min OTMEM

I'm not going to plan the sets n reps just going to pretend like im 13 again and just go in and do them until im sick of each one and move onto the next

Also, with the fittest man in history thing, yeah I see it, I mean with froning it was a reasonable assumption n what not, but if crossfit keeps saying the winner of the games is the fittest on earth...yet froning is the fittest in "history" and is still walking the earth then how can anyone else be?  Roasted CF.  I'ma stick with the training but I've noticed some CFers commenting on videos like they know what they are talking about(sorry bro you started working out 2 years ago but uk everything because crossfi