Johnny D's Log

[Perrin Aybara]

Hard to beat standing overhead barbell press. Nothing gives me an upper body pump like it and I don't even train for that.

Shrugs I don't do, but I would think higher reps would be better for small muscles like traps and delts. I like 5-8 for overhead press.

 

[johnnydoe]

Hard to beat standing overhead barbell press. Nothing gives me an upper body pump like it and I don't even train for that.

Shrugs I don't do, but I would think higher reps would be better for small muscles like traps and delts. I like 5-8 for overhead press.

Thanks man I'll probably keep the shrugs in the 10 rep range. Just thinking free weights would be better on some stuff because have to use stabilizer muscles. I think that might help in my overall form.

 

[Perrin Aybara]

Free weights are almost always superior in my opinion.

 

[johnnydoe]

Another productive day at the gym. Did things a little different and hit some more Free weights than usual.
Lat pulldowns-130 5x10
Arnold press- 50lb dumbbells 4x7
Side lat raises- 20lb dumbbells 4x10
Front raises- 20lb dbs- 4x10
Shoulder shrugs- 225 5x10
Seated cable rows- 130 4x10
Dumbbell flys- 35 4x7
Im probably leaving out something......

Its harder to do stuff with Free weights but I think I'm going to continue to do it because I think I get a better workout.

 

[johnnydoe]

Had to take off the last two days. It sucked. I was wanting to hit the gym so bad. I was doing some extra work after my job. Good thing about it is I should be back on track now and I made the extra cash to pay for my next cycle. Will be ordering all my stuff next week. Also I'm extending my current cycle a few more weeks. Probably from the original 12 I had in mind to 16. I'm still seeing gains. Gained a few more lbs and getting closer to the 220 I'm looking for. Still around 14.6 % bf but will be working harder to get that down to about 10%. I will make up for these lost days as I feel like I missed out on something....

 

[johnnydoe]

Killed it in the gym today. 75mg TNE pre-workout.

Flat bench- 225 6setsX5reps, 225x1, 235x1, 245x1, 255x1, 265x1, 275x1

Incline bench- 155 4x5 still working on my form on incline.

Rope push down- 60 5x10

Dumbell curl- 50 3x5, 40 2x10

Machine fly- 235 1x12, 1x10, 1x8, 1x7

Did a forearm exercises too but didn't keep up with them. Wish I would have had more time but I'm happy with everything accomplished today since I went up on weight in most stuff and got a real good pump.

 

[johnnydoe]

I've been getting back from the gym late so I haven't posted in a couple days. Last night
Bench press- 245 1x3, I thought I could get 255 for my sets so I added weight. 255 2x3. I was afraid I couldn't get through all the reps in all my sets so I dropped 10 lbs. 245 2x3, 245 1x4 on my last set.

Using TNE on arm and chest days.

The rest of my workout looked about the same. Weights are getting lighter. Especially with my triceps. I'll be going up on weight with them soon.

Weighed in yesterday at a little over 220. Didnt check my body fat. Its probably about the same.

Going to have to work in some more cardio into my routine.

 

[johnnydoe]

I took off yesterday. Well I did cardio and abs at home. It was real bad weather and I didn't want to drive through it to the gym.

Today was better.
Flat bench- 225 5x5, 225 1x6
Incline bench 155 1x8, 1x7, 1x6
Preacher curl ez bar 65 3x6
Tri kick backs 25 4x7
Standing curls 45 dumbells 3x8
Rope push down 50 6x10
Dumbbell flys 35s 5x7

I upped my adex up a little. Probably just being paranoid but nips seemed a little more sensitive. I was only taking .5mg sunday,wednesday, and Friday. Now I'm taking it eod. Not too big of an increase but it makes me feel better. I dont know much about gyno signs, I'm sure that probably wasn't what it was.

 

[ickyrica]

Add a couple hundred pounds to your deadlift. It works for Pete Rubish.

Doing heavy DL have brough mine back to life. Get comments on them now

My little brother was at the gym last night and he gave me a proper spot. I went a little too heavy on my sets of five with 310 and the fifth rep of the second set took 6-7 seconds and he didn't even start to touch the bar.

That's a serious rep man!!

 

[johnnydoe]

I think I'm going to be more serious with my Deadlift also. Trying to get my traps bigger. I naturally have very defined traps and my girl is always telling me how she loves how they look and how they make me look stronger. I've never been too serious with deadlifting I've always just done what weight feels comfortable with 10-12 reps. @Perrin Aybara I may need a little advice. What difficulty and rep range should I start at to have the most muscle growth? I know you are very experienced deadlifting.

 

[ickyrica]

I think I'm going to be more serious with my Deadlift also. Trying to get my traps bigger. I naturally have very defined traps and my girl is always telling me how she loves how they look and how they make me look stronger. I've never been too serious with deadlifting I've always just done what weight feels comfortable with 10-12 reps. @Perrin Aybara I may need a little advice. What difficulty and rep range should I start at to have the most muscle growth? I know you are very experienced deadlifting.

FWIW I'm running Shieko 4 day a week program and I am stronger w DL than ever. After 6 weeks I have completely stopped using straps at all weight, feel like my mechanics have improved 5 fold. 6 weeks ago my max was 445. I am pulling for a new max in a few more weeks. I expect a good jump in power.

 

[Perrin Aybara]

I'd like to see you pull twice a week. A volume day and then later in the week work up to a peak set. What's your max right now?

 

[johnnydoe]

I'd like to see you pull twice a week. A volume day and then later in the week work up to a peak set. What's your max right now?

I dont know my max. I just throw some weight on and do some sets. I havent tried lifting real heavy because I'm always worried about pulling a muscle in my back. I have to lift stuff at work and have hurt my back a few times. I think I've built up enough muscle and having been concerned about it that much lately. I usually just throw on between 200-300 But I haven't been trying to lift heavier. Today is shoulder and back day so I'm going to get in some dls today and I'll try to get a better idea of my max. I would like to see where I stand on deadlifts and maybe get my numbers up a little. Mostly doing it to give my traps a little more work and of course having a strong back is also a plus. My main focus and favorite lift is still flat bench.

 

[Perrin Aybara]

I'd recommend a 3x5 deadlift early in the week at a weight that allows you to complete all reps with perfect form. Then later in the week work up to a heavy set of 3-5 and try to add weight weekly and hit PRs.

 

[johnnydoe]

Today, shoulders and back

Shoulder Press machine-120 1x10, 130 1x10, 140 2x10

Lat raise machine- 120 1x10, 130 3x10

Lat pull down- 145 1x10, 130 3x10

Barbell shrug- 200 2x10, 220 1x10, 250 1x10

Seated cable row- 130 4x8

Deadlift- 220 4x5

Not used to deadlifting much but I'm going to try to develope more muscle and technique to get more on deadlifts on back day. I can already feel my back getting sore. The gym was packed today for some reason.

 

[johnnydoe]

I haven't been posting on here because it's always so late when I get back from the gym but I have been making progress.

Today was arm and chest day.

Flat bb bench- 235 6 sets of 5 (6x5)
Machine fly- 235 5x10
Incline bb press- 185 4x5
Rope push down- 60 5x10
Db curl 40 4x10
Tricep ext machine-150 5x10
Curl machine single arm- 50 5x7

Do you think I would have better gains if I lift heavier with lower reps on biceps? I'm going to add preacher curls to it also every Thursday.