Making Progress, Journal to Success

[Joshua H]

At the advice and strong encouragement from Mr. Curt James I am starting another journal here besides the one I have running now and have had running over at the xccellence (link below). He said that this forum here has a totaly different set of people, backgrounds and experiences that can help to guide and direct my training and dieting efforts. He is probably right and so no harm can come from more opprotunity for feedback. So here it goes.

Right now I am 207lbs, 6'1" just a hair under 13% bodyfat and 25 years old. I have pictures in my profile if you care to see them, go look'em over. Its what they are there for. I am really trying to hit 220lbs, I would love to be 220lbs and still be under 15%. At my height it would make me look thicker and more filled out. Not to mention my career choice of strength and conditioning coaching. It helps just as much if not more so to look the part, not just talk the part.

I am training to gain lean muscle mass as almost every guy here is so thats nothing special.

My training split is as follows:

Day 1: legs
Day 2: chest/delts/traps
Day 3: HIIT (30 mins)
Day 4: back/biceps/triceps
Day 5: HIIT (30 mins)
Day 1: yada-yada-yada

Yesterday was a day 2 so that makes today an off day or just my 30 mins of HIIT sprints via treadmill. Tomorrow I will post my formal workout session for everyone to peak at.


My diet is pretty consistent in that my weekly routine is just that, routine, so I eat pretty structured with some room for laxity as I feel needed.

meal 1:
1 cup oats
1 cup blue berry
9 egg whites
2g fish oil

meal 2:
4 slices whole grain bread
6oz turkey
2 slices 2% cheese

meal 3:
6 oz tuna
4 slices whole grain bread
2 slices 2% cheese

meal 4: (post-wo)
2/3 cup cream of wheat (1/2 cup off days)
2 scoops whey

meal 5:
6 oz turkey
2 tbsp naturaly more pb

meal 6:
1.5 cups 2% cottage cheese
2 tbsp naturaly more

[Diabetic Muscle]

Judging from your pictures I would say you lean towards being an ecto but based on the diet I would say endo. I worked with some big powerlifters in North Dakota would be glad to share with you their workouts. It helped me build some good size.

[Joshua H]

Judging from your pictures I would say you lean towards being an ecto but based on the diet I would say endo. I worked with some big powerlifters in North Dakota would be glad to share with you their workouts. It helped me build some good size.


I agree with the pictures, ecto all the way, but I am a little perplexed with how my diet can be characterized as "endo" in that the terms is a morphological descriptor?

Can you fill me in?

Either way, lets take a look at the powerlifter workouts anyway. I love the plan I am on now and want to finish it out, but I will need somthing for after that.

[Northman]

Welcome

[Diabetic Muscle]

I merely meant it doesn't look like a lot of calories. With that being said I don't know what your metabolism is like or general activity level so I could be way off base. My apologizes if I am. I eat generally the same thing except with more protein and I have pretty strong endo tendencies coupled with sythentic insulin that doesn't help that at all.

The powerlifting workouts they did were more like power-bodybuilding instead of say westside practices.
Day 1 chest
core compound movement like flat bb bench 5x3-6 reps
incline db press 3x8-10 reps
Weighted dips(they used chains around the neck) 3x6-8

Day 2 Back + bis
Deadlift or rackdeads 5x3-6
BB rows or tbar rows 3x4-8
Lat pulldowns close grip 3x8-10
hammer row or db row 3x4-8
Hammer curl 3x10-12
BB curl 3x8-10

day 3 off

Day 4 shoulders + tris
Arnold press or military press 5x4-8
DB laterals 3x10-15
reverse pec deck 2x10-15
Close grip or reverse grip press 5x3-6 (somedays were lockouts in power rack)
pushdowns 3x6-8 (grip changed each week over, under, neutral)
Overhead db exts 3x8-10

Day 5 legs
Squat 5x3-6(sometimes a high rep day was thrown in 4x15-20)
Leg press 3x6-10
SLDL 4x5-8
Reverse hyperextension 4x10-12

Day 6 & 7 off

Like I said probably not what I would consider a pure powerlifting plan but plenty of recovery time and heavy weight equals some good strenght and mass.

[Joshua H]

Diabetic Muscle- Thanks for the workouts bro! I owe you one!

My cals work out to about 3300 give or take if that helps. I leave 2-3 cheats a week and do ok with that. If I drop cardio I get soft quick, if I keep that in I stay more on the lean side. That much I do know.

[Squid]

If you head over to the strength sports area the guys there will help you out, we have some good powerlifters and some in the know powerlifters

[Joshua H]

Todays workout was as follows: 345pm-515pm

10 minutes dynamic warm up/movement prep

Rack Deads
225x6
225x6
275x5
275x5
315x4
315x4
375x3
405x3
415x3
BB rows
3x8 @ 225lbs (90 degrees torso angle)
Close Grip Pull Down
150x10
150x10
160x8
One Arm DB Row
3x8 each @ 115lbs
Hammer curl
3x12 @ 30lbs
EZ BB Curl
2x8 @ 75lbs
Reverse Bench Cruch
2x30

Felt damn good to go a little heavier today! I also had my 2nd set of interviews for a job at the U of FL College of Medicine - Department of Aging and Geriatrics, went very well! I feel pretty confident in how they will respond to me. I am supposed to here back by next week Tuesday as to when I come down for an onsite interview!

[AVBG]

Your diet is too light on cals and protein if you're looking to big as you want. I bet you have a problem with consistency with any type of eating plans. That's where the majority of people fuck up when wanting to get big, no dis but I don't believe you're quite as organized as you make out you are online.

[Joshua H]

Your diet is too light on cals and protein if you're looking to big as you want. I bet you have a problem with consistency with any type of eating plans. That's where the majority of people fuck up when wanting to get big, no dis but I don't believe you're quite as organized as you make out you are online.

Well then AVBG, now that you have told me flat out the problem, take my diet above and show me where to add calories in and how much. If anyone is going to call out a flaw in my plan thats fine with me, but then please offer me a way to fix it or amelorate the the issue at hand.

I am open to some help if it can be explained and supported. My days of being stubborn are well behind me.

[Joshua H]

Given the plan below, where would you guys place 2 cardio days in? Right now I do 2 days of HIIT via treadmill sprints. But I follow a different split and routine then this one. I want my next 10 weeks to be well planned out ahead of time so this is why I ask now. Note: I have never been one for fasted state long duration cardio unless I am 10-12 weeks from a show. Lately its been all HIIT and I love it! So keep that it mind when giving suggestions.

Day 1 chest

Day 2 Back + bis

day 3 off

Day 4 shoulders + tris

Day 5 legs

Day 6 & 7 off

[Shadow]

Given the plan below, where would you guys place 2 cardio days in? Right now I do 2 days of HIIT via treadmill sprints. But I follow a different split and routine then this one. I want my next 10 weeks to be well planned out ahead of time so this is why I ask now. Note: I have never been one for fasted state long duration cardio unless I am 10-12 weeks from a show. Lately its been all HIIT and I love it! So keep that it mind when giving suggestions.

Day 1 chest

Day 2 Back + bis

day 3 off

Day 4 shoulders + tris

Day 5 legs

Day 6 & 7 off

Unless you absolutely can't make it to the gym on those days, I'd do the cardio on the mornings of the off days, upon waking. That way you're in and out fast. Also, if you're looking to gain size, I'd drop the intensity, especially since you seem to be an ectomorph.

[Shadow]

meal 1:
1 cup oats
1 cup blue berry
6 whole eggs
2g fish oil

meal 2:
4 slices whole grain bread
6oz roast beef
2 slices 2% cheese

meal 3:
6 oz tuna
4 slices whole grain bread
2 slices 2% cheese

meal 4: (pre-w/o)
2/3 cup cream of wheat
2 scoops whey

meal 5: (post-wo)
2/3 cup cream of wheat (1/2 cup off days)
2 scoops whey

meal 6:
8 oz lean beef
baked potato
salad

meal 7:
1.5 cups 2% cottage cheese
2 tbsp naturaly more

^ In bold. I added a bit and changed some, but kept some of the sources the same as what you have already. It's not perfect, but it gets you more quality calories in without making huge changes from the start. I'd also add some more fish oil in.

[Joshua H]

You rock Shadow! Thanks much!

[Shadow]

You rock Shadow! Thanks much!

No problem, bro. And you can play around with that shit, it's all a learning experience. Just gotta remember, when you're trying to gain, it can be clean, but not TOO clean. That's how what you had was looking.

[Gerb]

Unless you absolutely can't make it to the gym on those days, I'd do the cardio on the mornings of the off days, upon waking. That way you're in and out fast. Also, if you're looking to gain size, I'd drop the intensity, especially since you seem to be an ectomorph.


^ In bold. I added a bit and changed some, but kept some of the sources the same as what you have already. It's not perfect, but it gets you more quality calories in without making huge changes from the start. I'd also add some more fish oil in.

I agree with both of Shadows recommendations.

Good luck to you Joshua.

[Joshua H]

Todays workout:

First off, I will never drink folgers decaf columbian coffee again! Two days in a row after my 2nd cup I got nailed with both a stomach ache and a headache within a few minutes of consuming it. Perfectly fine before that then wam! Nailed me! So that it, tossed the rest out.

So despite the headache today this is what we did:

10 minute dynamic movement prep

seated bb shoulder press
95x8,95x8,95x8,115x8,125x5

standing db side raises
4x15 @ 20

bent rear db raises
2x15@ 20

close grip bench
155x6,155x6,155x6,1655,175x4

kneeling tricep cable extensions
3x8 @ 170

seated db overhead tricep extensions
3x10 @ 40,40,45

bench leg raises
3x25


Found out I was passed up for a job as a research interventionist today at the u of florida after having just had a panel interview on tuesday! Got my hopes up only to get them shatterd today! I was really pulling for this one! Sucks, lets put it that way!

[Northman]

A research interventionist, damn.

Well if it makes you feel better, I don't know what this is but by the sound of it you will make more money in your lifetime then me.

[Joshua H]

A research interventionist, damn.

Well if it makes you feel better, I don't know what this is but by the sound of it you will make more money in your lifetime then me.


This was the job I was banking on right here. God I wanted to be in FL!

http://i192.photobucket.com/albums/z210/oregonpanthers/jobpart1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/jobpart2.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/jobpart3.jpg

Alot of good that semester doing a masters thesis did my hey?? WTF?

[Joshua H]

Yesterdays workout was as follows:

10 minute dynamic warm-up

(final set/best lift only)

squat:
335x3

smith squats: (feet wide and placed 1" in front of knees)
225x7

sldl:
315x5

reverse hypers:
4x15

unilateral bosu ball calf press:
2xfailure each leg



Today: cardio only, 30 minutes of intervals (20 minutes not counting warm up and cool down)

Thats all for now.

[Shadow]

What's the reasoning behind your exercise selection and rep selection? Those are some heavy weights there (315 sldl, FUCK!).

[Joshua H]

I really need to focus on lower rep ranges for my core lifts and moderate rep ranges for my assistance work thus also leading to heavier weights. I am by nature a type I fiber based person. I adapt to endurance work very quickly and drop weight with any kind of aerobic work, my wrestling and jiujitsu days must have primed me for that.

So to make sure I hit what type II fibers I do have, I use really heavy weights and lower reps (nothing over 10 if possible). I just end up getting lean and cut with higher rep sets anyway. To get big I lift big, simple as that. Keeping for picture perfect mind you.

[Shadow]

Wow, man. It's a wonder you've put on ANY mass when you can lose that easily. Considering the obstacles you seem to face with gaining, I think you've done a good job so far. But we're gonna help you do even better, lol. Keep up the good work.

[Joshua H]

Todays workout:

10 min dynamic warm up

total sets and final set only

bench press
5 sets, 235x3

incline smith press
4 sets, 165x5

bw chest dips
3x10

reverse crunch
3x25

bench crunch
3x25

Done deal!

[Joshua H]

Back Day!

5 minute dynamic warm up circuit

only the best and last set listed:

rack deads- 430x3, 6 sets

bent bb row- 245x7, 3 sets

close grip lat pull down- 200x8, 3 sets

one arm db row- 120x8e, 3 sets

hammer curl- 30'sx12, 3 sets

bb curl- 75x8, 3 sets

Food intake:

80f, 250p, 405c


Peace out!

[Shadow]

Solid session. That food intake for so far in the day, or for the whole day?

[Joshua H]

Solid session. That food intake for so far in the day, or for the whole day?

Whole day, it works out to be right around the same total macros give or take for workout days.

Off days are 95f, 240p 250c. I use high and low carb variations based on what day it is, on or off.

[Shadow]

And you weight 207? You need to bump that protein up some.

[Joshua H]

When I worked with Layne earlier this spring he had me at 245-255 the whole 18 weeks I worked with him. That seemed ok then which was not all that long ago. Kept it right around there ever since based on what worked for me then. I'll try and stay around 255 for sure every day from now on to see if that helps a bit.

[Shadow]

How were your gains when you had your protein at 255?

[Joshua H]

197-206 in 18 weeks.

[Joshua H]

Todays lift:

delts and tris.....last and best set listed only.

10 minute dynamic warm up

seated bb shoulder press, 5 sets
140x5,

db side raises, 4 sets
20'sx15

rear delt raises, 2 sets
20'sx17

close grip bench (top 3/4 of bench press ROM)
175x6

cambered bar cable press down, 3 sets
160x10

overhead db tricep extensions, 3 sets
50x10

swiss ball reverse leg raises
3x20

bench crunch
2x20

Foods same as every workout day with a but more in pwo shake now.

80f, 261p, 405c

[Northman]

You have improved alot, nice.

[Joshua H]

Fridays workout outline:

Went up to Eau Claire Wisconsin yesterday and this morning with fam to visit my bro who just finished college with a BS in Journalism, little brother aint so little anymore I spose!! Of course he is 6'1'' 300lbs as well so lets not kid anyone either!

This morning was the ceremony which went great, well run and smooth. Last night we went and had amazing pizza with him, my fam and my cuz Kim who also graduated with a nursing degree, she had a seperate ceremony this afternoon which we were not able to see.

On the way home my family and I stopped at my all time fav restaurant which is of course the Texas Roadhouse! I got my classic loaded steak and sweet tater with salad as always. I was one happy kid let me tell ya!

But back to biz, the workout for yesterday was legs and here is what she looked like..

10 min dynamic warm up

back squats: 315x3 on 6th set (forgot belt at home!!)

smith wide stance squats: 230x11 on 3rd set

sldl: 315x6 on 4th set

reverse hypers: 4x15 with 10lbs added

swiss ball calf press: 2x failure each leg

and that was that!

Food intake: 80f, 261p, 406c

[Joshua H]

Yesterday and today was just the good ole 30 mins of treadmill intervals as every weekend. In and out, simple game plan. Hope you all having a good weekend.

[Joshua H]

Todays game plan:

Chest:

5 minute dynamic warm up

5 sets of bb bench, 235 for 3 on final

4 sets of inlcine smith bench, 160 for 6 on final

3 sets of bodyweight dips for 10 reps each

3 sets of bench leg raises and 3 sets of bench crunches, 25 reps per set

Food Inatke:

85f, 271p, 412c, 3500kcals

Thats a rap!

[Joshua H]

209.5 this morning for the weekly weigh in! Still under 14% to so sticking with the goal of lean mass gains. Break 210 by the end of the year yet!!

[DAVIDHARDY]

209.5 this morning for the weekly weigh in! Still under 14% to so sticking with the goal of lean mass gains. Break 210 by the end of the year yet!!


Eat some chocolate covered oreo's that'll put that extra half pound on you lol

[Joshua H]

Todays events:

For starters I have officialy turned down the "job" I originaly took up on Dec 1st as the manager of personal training. I told the owner today that it just was not going to work out for me to continue in this function. In the 22 days I did this job I never earned a single dollar believe it or not, not $1!. What was supposed to be 20/hour for every consult hour I held, ended up as $7/hour for every hour a trainer was working with a client of which I sold to them. With only 3 part time trainers on staff you get the picture how that would end up. To date I could not seem to get any solid facts or numbers out of the owner no matter how much I asked. He almost seemed not to know the answers most the time, just winging it more or less!

So after 4-5 hours a day of unpaid consults and 11 sold pt contracts and endless miles of driving between gyms for conuslts, I had enough and told him this was it. I wanted to go back to being a trainer at the original pay for the one gym in my hometown. He seemed ok with that, perhaps even relieved I did not outright just leave him for good.

So as of next week Monday, things are back to normal where I dont worry about getting hosed and not have to worry about what or when I get paid or if I even get paid!

But anyway.......the workout......

Back and Biceps:

5 minute dynamic warm up

rack deads (still left my damn belt at home!)
225x6
225x6
285x6
315x6
315x6
365x6
375x6

close grip pull downs
170x10
170x10

weighted chin up
bw+25lb x 8 rest pause

bent bb row
3x8 @ 225

one arm db row
3x10 @ 115

db hammer curls
3x12 @ 30

bb curls
3x6 @ 80

Foods:

85f, 271p, 421c


Thats all folks!

[Joshua H]

Shoulders:

10 minute dynamic warm up and cuff prehab.

seated bb press
5x8,7,6,5,3
145 best

standing db side raises
4x13
25's

rear db raises
2x15
25's

close grip bench press (top 3/4 rom)
5x6,6,5,5,5
175 best

cambered bar tricep cable press down
3x10
160

seated overhead db extension
3x10
50

Thats it for today!

Oh and snickerdoodles are anabolic right? So its ok that I ate 5 of them tonight yes??

Peace ya'all and Merry X-Mas, god bless!

[Joshua H]

Friday was legs and the highlight there was my squats, put up 355 for 3 solid ass to grass reps! Best numbers in weeks for squats.

Yesterday and today is just HIIT sprints for 30 minutes. Legs were sore as shit this weekend and still are! Back at it on Monday with another week of training.

Enjoyed some amazing cheats here and there since Thursday through Yesterday. Back one the cleaner diet as of today, already feel more energetic without the sugar low down!

Hope you all had a good X-Mas!

[Shadow]

Congrats on the squats

[Joshua H]

I wanted to ask some opinions from the rest of you on a matter of DOMS.


This week I bumped up my %RM for legs so that my last 2 sets were triples on the squat. The jump left my legs really sore this weekend in my glutes and hams and my quads a little as well. Sore enough that fast walking was even tender. I loved it to!

However, I was skeptical about doing my 30 minute HIIT sessions this weekend with my legs already torched? I still did my HIIT but I did them on the elliptical to keep impact down as much as I could.

What would you guys and gals do if your legs were still sore and hell and you had HIIT to do?

[Joshua H]

Starting week #4 of this training block and now we get heavy, really heavy! Reps drop, weight jumps and rests go up to 2.5 minutes on all compound movements. Assistance work gets dropped to 2 sets as well this week. This is workout one of week 4....

10 minute dynamic warm up

bb bench
135x6
185x6
185x6
225x5
235x3
240x3

incline smith eccentric bench press
180x6 (4 sec down)
180x6 (4 sec down)

chest dips with 20lbs
3x8

swiss ball eccentric sit up
2x20 (3 sec down)

bench leg raises
2x20 (3 sec down)


Thats a wrap for today in the gym.......

The Food Intake:

70F, 268P, 345C

[Shadow]

I wanted to ask some opinions from the rest of you on a matter of DOMS.


This week I bumped up my %RM for legs so that my last 2 sets were triples on the squat. The jump left my legs really sore this weekend in my glutes and hams and my quads a little as well. Sore enough that fast walking was even tender. I loved it to!

However, I was skeptical about doing my 30 minute HIIT sessions this weekend with my legs already torched? I still did my HIIT but I did them on the elliptical to keep impact down as much as I could.

What would you guys and gals do if your legs were still sore and hell and you had HIIT to do?

I'd either skip it or do something less intense.

[Joshua H]

Todays Plans:


Back/Biceps
Order Exercise Sets Reps Rest(s) Load
1 Rack Deads 5 4 2.5 425
2 Bent BB Row 3 6 2.5 235
3 Chins 3 6 2.5 20
4 DB Rows (Ecc) 2 6 2.5 115
5 DB Hammer Curls 2 10 1.5 35
6 EZ BB Curls 2 8 1.5 80


Foods:

76F, 262P, 354C

Thats a wrap!

Oh and I had a client of mine (one of 3 whopping clients!) have a hypogylcemic response today! Wild let me tell ya. I could tell within minutes it was classic hypo given the cardinal signs I have seen with athletes before. Also it became apparent that he had not eaten anything other then coffee since 6pm the night before our 11am workout! Talk about depleted! I felt bad for the guy as he almost went totaly out cold on me. After about 5-7 minutes of letting him lie down he started to come around real quick again, almost like nothing happend at all.........thank god for glucagon right!?

He was one circuit away from being done with the workout so we just did stretching after that and then had a crash course in pre and post workout nutrition before he left.

So thats the fun for today.

Being a week with almost 4 major holidays and tons of work vacations I dont see myself getting many call backs untill perhaps the 4th when things return to normal which sucks big time! More waiting what do ya know!

Cant believe its been over 7 months since graduating and still no job offers despite finding plenty of openings in the field??? Not fun peeps!


If any of you would not mind looking over my resume please let me know, look it over and let me know if you see any major flaws I may be overlooking. Thanks!

[Joshua H]

My first workout of the whole year is none other then a leg day and I made sure to start the year off right so here is what she looked like.

This is the end of my 4th week/3rd training block of my powerlifting cycle mind you.

10 minute dynamic movement prep

squats
135x6
225x5
315x3
335x3
355x2
355x2
355x2

single leg bb squats
155x8 each leg
155x8 each leg

swiss ball reverse hypers
3x12

bosu ball single leg calf press
2x failure each leg

2x20 eccentric crunches

5 minute cool down on treadmill

Gonna feel this one tomorrow!!

Foods:

82F, 360C, 270P

HAPPY NEW YEARS YA'LL

[Joshua H]

This weekend marks the end of my 2nd 4 week training block and so now this coming week I move to my 3rd 4 week block. I am going to transition to the intensification block for the next 2 weeks where all my reps are in the 3-5 range and % max is around 85% or higher. I am dropping almost all of my assistance movement this next 2 weeks to focus on my 4 key movements, bb shoulder press, bench press, squat and deadlift. Going to try and hit new 3 rep max's in both of the next 2 weeks in these core lifts.

I am dropping cardio to 3x a week for 25 minute on the bike interval style.

I also plan to have only 1 low carb day during the week now on Wednesdays, weekends will be almost indentical to the other 4 training days I have.

I have yet to make the exact adjustments to the training plan so thats TBD. Diet will have me around 3500kcal a day give or take, except for Wednesday's where I will be around 2900kcals a day.

Hoping to hit 212 by Feb and stay under 14%.

I am really limited on what supplements I use and foods I can buy since I have not yet landed a job depsite several phone interviews and over 100 applications for jobs as a university strength coach. I have 4 jobs on the burners now. Its been silent since just before xmas when I last spoke with the HR people for each job. I hope this week is different with people bank in the grind again.

[Shadow]

Hope you find a job soon, bro. It's tough out there.

[GirlyMuscle]

Just curious...what's the point of one low carb day?

[Northman]

Good stuff Josh.

About the Doms, I don't think you should train them if they are that tender

[Joshua H]

Just curious...what's the point of one low carb day?

Personal experience more or less. I feel sleepy and slugging on this day inparticular if I keep the carbs up all week. I hate it! When I drop them down to 250g or under I feel much more energetic and focused.

The day after I feel like a million bucks. Super energetic and even more hungry then normal vs eating the same higher carb intake as the other days.

Its almost like a metabolic threshold I tend to hit, at least while doing the 4 day split I am now anyway.

[Joshua H]

I may have spoke to soon already. This mornings weekly weigh-in and comp measures had me at 213.5lbs and 14% bodyfat first thing in the morning as always. Last week I was 211 even, same as the week before. Waist measures the same 34.6" it has for a month now so I like that! Sadly, the arms also say the same thing! But I am after strength right now, not size directly. If it comes along with the strength so be it.

[Joshua H]

Day 1 of block 3 folks! First training block of the new year and it was a good one!

Warm up, dynamic movement prep

Bench Press
135x5
155x5
185x3
225x3
235x3
240x3
240x3

Chest Dips
3x6 @ BW+25lbs

Leg Raises
2x20 (eccentric)

DB Crunches (25lb db on chest)
2x20 (eccentric)

Used 3 minute rests between all max sets for bench and dips.

Foods:

110F, 268P 367C

Also started taking 500mg of Tribulus before workouts today. I use Natures Purest as its formaly standardized to 45% saponins. I swear I can feel this shit working when I use it. I feel like king-kong before I even hit the gym!

[Joshua H]

Ok so no call backs yet today which I found odd since I have not herd anything from any of the 6 colleges I applied to since the 19th of December? I thought that by now we might have had at least a jingle or two? I cant stand to think it might by 8 months without any hits on these jobs? I am as hopefull as can be and praying every day somthing happens soon. Time will tell.

I did however get word from a fellow D3 strength coach that after a helpfull review of my resume, he feels my resume displays more than enough bredth of experience but not enough depth and that would make him pass on me as a candidate if he were highering for someone with more long term experience.

He may be right since my GA spot and my 2 internships were all 5 months each. Most GA's will do 2 full years of strength and conditioning work and then an internship after that. And some will do a full year internship plus a 2 year GA spot. This would make since to me since I have no trouble getting HR calls but then get the "experience card" played on me soon after.

This shitty part about this is that if this guy is right which he may be (15 years in the biz) then my only option is to go back and do a 3rd unpaid internship full-time for a good year at least to add the depth to my resume. The issue there is that I dont have the finances to move out and pay my way for a full year without making a paycheck, more so if the internship is full-time as is? I would do it in a flash if I had the cash, intern spots are everywhere in the field of strength and conditioning at the college level, paying for them is the hardest part.

I have spoke to my folks about it and we feel I may have got myself into a position where I am just qualified enough to be looked at, but not enough to get highred.

This friend of mine also said it would be wise to back out of fitness and personal training as it only takes you further from your goal of strength and conditioning with a large college. So as I have already thought in my heart, fitness is no vice for passing time.

This next few days is going to be some of the most intellectually challenging days of my life as I decide where to take my life and how I manage to take it there.

The workout for today was as follows:

deadlifts (sumo)
135x10
225x5
225x5
315x5
315x3
405x3
425x3
425x3

bent bb row
3 sets of 245x6

weight chins
3 sets of bw+25lbs

bb curls
3 sets of 95x6

Despite my mind being in crazyland I had a damn good workout and hit some solid numbers for triples, my former max lifts are now triples baby!

[Shadow]

Nice work on the deads.

[Joshua H]

Ok gang here is the news as of late.....

I got alot of news in the past 24 hours on jobs and call backs at last!!!!!!

NSU-NO
BROWN-NO
BUFFALO-NO

All related it to some form of more needed experience to make the cut as a finalist, big shocker there!!
I kinda figured as much with them 3 as its been 6+ weeks since I applied to them with no word since.

This leaves.....

Rice U
Lamar U
Western KY U
UW-Milwaukee
Arizona State U
Gallaudet U
Boston U (new opening, not the same as before)
Central Michigan U

All of these jobs I applied to in the past 4 weeks or less so I assume I might still be in the running for them. You can see that finding jobs is no issue as I found and applied to all of these in just 4 weeks time! Getting interviews might be another battle in itself.

I also applied to the University of Wisconsin Hosptial in Madison, WI which is the 3rd largest employer in the city. A friend emailed me 2 full time openings as a pharmacy tech and as a senior administrator of which I am nearly 100% matched up for based on job requirements and in some cases exceed the needs of the job. So I may even take a job like this for now. Anything to make a living on and move out from home with, simple as that! Starting my life would be nice, I am 25 after all!

But anyway I digress.......todays lift:

10 mins dynamic movement prep and cuff pre-hab.

BB Push Press
5x5, best @ 165

Lateral DB Raises
4x10 @ 25

Close Grip Bench Press
5x5, best @ 190

Reverse Grip Tricep Extensions
4x10 @ 130


Love watching the numbers jump week by week! Better yet its nice to see the scale move along with my gym weights in equal fashion! Strength and size at once, cant beat that!

Lastly.........the big news is........

Today I began my application to the UW-Milwaukee PhD program in Health Sciences! Yes I did!

I figure that if for what ever reason on this green earth I do not get a job offer for a strength coach position then come June 1st. I will have my ass in a seat at UWM working on my PhD baby!

I have sent off my app, fees, GRE scores, transcripts and all that jazz so far. I am meeting with my intended advisor on Monday to discuss my possible dissertation topic. That alone has my spirits lifted big time knowing that I have may have 3 years of paid tuition and research to due a major study at a huge University like this (undergrad college recall!).

So here I am in 2010 possibly going back to where it all began in 2003. Ironic anyone???

[Joshua H]

Shadow.....I love your avitars bro! Always looking to see what the next week might bring.

[Shadow]

Shadow.....I love your avitars bro! Always looking to see what the next week might bring.

Thanks! And good luck on the continued job hunt. Don't give up!

[Joshua H]

Yesterday was legs as always so here she is....

Dynamic Warm Up and Stretching

Squats
135x10
225x5
255x5
315x3
335x3
355x3
360x3

BB Good Mornings
135x6
145x6
155x6
165x6

Bosu Ball Single Leg Calf Press
3x15 each

Eccentric Sit ups
2x15 w/ 25lbs on chest

Eccentric Reverse Crunch
2x15

Food Intake:

86F, 350C, 260P


Today is a total off day. No gym what so ever. Slept in till 8 already and loved it!

[Joshua H]

This weekend is just 30 mins of steady state mild intensity cardio via the upright bike. Back at it again tomorrow along with my weekly weigh in and measurements.

Hope you all having a good weekend.

[Joshua H]

Todays game plan:

First....weekly weigh-in: 210.5lbs and 13.8%, waist holding steady at 36 even.

The workout:

10 minutes dynamic movement prep and cuff prehab.

BB Flat Bench
135x8 (super slow)
135x8 (fast)
185x5
225x3
240x3
240x3
240x3
225x3

Wide Grip Chest Dips
BW+30lbs for 3 sets of 6

3 way advanced plank series 2x45 seconds each side

free-motion horizontal cable twists 2x10 each side

In and out in an hour flat! Number continue to climb!

[Diabetic Muscle]

Not sure if I missed something or not but why did you go to one compound movement and one ancillary?

[Joshua H]

This 2 week training block has me going for maximum strength only. The intent is to hit new max in deadlift, bench and squat so I keep the lifts I do to the most specific movement needed only. I also add one movement to support the primary movement such as weighted chest dips for bench day. Almost like peaking for a power-lifting meet more or less.

[Joshua H]

Yesterdays lift plan:

10 minute dynamic warm up

floor deadlift sumo
225x5
225x5
275x5
floor dead lift tradtional
315x3
405x3
430x3
455x2
455x2

weighted chin ups
3x5 with 30lb db

trx inverted weighted row
3x6 with 45lb plate

That was that and damn it feels good to hit new personal bests!

[Diabetic Muscle]

Congrats on the new PR's.

[Joshua H]

Yesterdays (Thursday) workout for shoulders and triceps.....

10 minute dynamic warm up and cuff prehab

BB Push Press
95x8
95x8
135x5
155x5
155x5
165x5
165x5
135x5
135x5

DB Side Raises
3x10 @ 30

Close Grip Bench Press
135x10
185x5
185x5
190x5
190x5
135x10

3 way core stability planks each side for 45 seconds, 2 rounds.

Today gonna be some legs baby....hoping to high hell I break 360lbs tonight!!!

[Joshua H]

Well yesterdays workout was not the best of all leg days but it could have been worse.

I fear that all the stress of almost going 8 months without getting my first career is really wearing on my mind and body now despite doing pretty well at blocking that out during my workouts for the past 7 months. I forgot my belt as well making the max out sets tough for squats.

10 min dynamic warm up

Squats
135x10
135x10
225x8
225x8
275x6
275x6

Leg Press
3x8 @ 600

BB Good Mornings
135x6
145x6
145x6

Leg Press Calf Press
3x15 @ 240

Front Plank x3 @ 45 seconds each

Really gotta hunker down and get this shit back in gear by not letting the job issues get in the way of workouts. Mental strength is going to be as usefull as physical strength in the coming weeks thats for sure.

Going to a 5/3/1 program next week, not the coming week which is a deload but the week after. Looking forward to it! Making my new plans this weekend!

[Joshua H]

Well its deloading week this week so all I do is functional circuit work in the gym on M-W-F using loads of about 60% of max. Reps stay 10 or under and nothing even close to failure. I do cardio first thing in the morning T-TH-SA-SU this week as a flush to keep recovery going all week long and to help restore the joints for next week when it gets real again.

Todays workout was maybe 60 minutes long or so, worked up a sweat and got in and out. Its nice to come in this week knowing I dont need to go ape shit and beat the hell out of myself. But I am sure that will chance my this weekend after 5-6 days of not being able to do so.

For now I will enjoy the recoop!

[Joshua H]

Just an hour of cardio today, no lifting at all, deload weeks rock! By the end of the week you would drink blood just to get back the heavy lifts, a sure sign your mind and body are both back on jet fuel again! I love that feeling after a good deload!

Had a good hour long talk today with the director of strength and conditioning at UW-Madison today to ask about getting my in some place with a college strength program. He says that I really must find someone who knows me well and who knows alot of other strength coaches well. Without that link it just does not work to ones advantage to land jobs the old fashion way via HR applications and waiting around calls. He said it does not seem fair but its always been that way. He says the industry is almost like one big tight nit frat where you need to find a big brother to get you in the house.

So although this is not the answer or magic formula I wanted to get from him it did take all the stress off me right there! Knowing its not my experience, my resume, cover letter, internships etc.......its my contacts thats lacking. It seems that although I called everyone I know in the field who I know and knows others.......has not landed me any openings. This guy said that 90% of jobs posted on job sights for strength coach assistance are already filled or almost filled with someone in mind. This explains 100% why I am not getting much past HR interviews in 8 months now since starting the application process!

I wish like hell I could have afforded to make it to the NSCA Sport Specific conference last week to do some networking there! Might have walked away with a job by getting some face to face with coaches.

I need to find someone some place who fits the bill of knowing me well enough to recommend me sand my work ability as well as knowing where the open jobs are.......easier said then done!

[Joshua H]

Ok well hopefully you read my last posting to get caught up with where I am at in the job search so far.

From there I made the choice this week after some heavy talk with my family that with the information gleaned this week from several higher ups in the biz of strength and conditioning.......unless I know someone on the inside who also knows me, I can kiss any shot of getting a job there goodbye.

I been told the same story by 3 directors now that its a big fraternity so to speak where only your big brother can get you in the field period. Given that I have called every "big brother" I know in this biz to no avail, its safe to say I have exhausted my options for getting my in to any college level josb for now.
I mean after 8 months lets be real shall we?

So I am done applying or even looking for college strength and conditioning jobs. Totaly done. Its not worth it to me now that I know this unspoken process of hiring.

I am now 100% dedicated to starting my PhD in June this year at my undergrad college, UW-Milwaukee in Milwaukee, WI. Its a interdisiplinary Health Sciences PhD with a dissertation requirement. I have already applied and sent off all my application items. Now I wait and see if I get in which I should very easily. I am also applying for a %50 TA position which gets me a tuition remission and a decent salary since I have my MS degree already. If all goes well I will finish the program in Dec of 2012. After which I can apply to be an assistant professor at the college level (just typing that makes me gitty!).

Funny thing is, although I am effectively educating myself out of the strength coaching field, I dont feel bad about leaving an industry that does not give the time of day to a guy with 12 months collegiate experience, certifications and advanced degrees to his name. What am I missing I ask? Not much as I see it.

I have a stronger sence of purpose and motivation now that I have put that shit behind me and have new goals and experiences to look at very soon. However I am still in one little pickle at the time being.

I have been declined employment at 5 other jobs this week via emails for local work. 2 pharmacy-tech jobs(not qualified enough), one urine specimens collector job(not qualified enough), subway (no openings at the local stores) and one hospital houseworker job(filled). I am shocked none of them came through as I killed the minimim requirements and even hit some of the preferred qualifications for these jobs. I even starting studying the pharmacy tech certification book last week from the library!

I feel that my own experiences has hurt me when looking for jobs outside of fitness and strength coaching. I have never held any job outside of a trainer or strength coach in 7 years now. Since my freshman year of college thats all its been. So when jumping to other fields or jobs I think most places can see I have no intention to make a career in their company, nore any formal experience in most other fields. It sucks that being so specialzed in one area now hurts my chances of getting work in these simple side jobs........

I gotta find something to make some money and save up before June rolls around thats for sure, but what and where is proving harder then expected. Will see I guess.

[Shadow]

The funny thing about this recession is that it's creating a bunch of super-educated people. I have a lot of friends who graduated, couldn't find jobs, so they jumped back into school. I don't see anything wrong with that.

You look into personal training at your gym? Or another gym?

[Joshua H]

I did yes. I was doing PT from August to mid December at the in-town Anytime Fitness but the manager changed the PT system almost overnight and its gyped the members and the trainers on rates and payments. I wanted no part of it, nore did most the other trainers for that matter.

I been looking at a few other local gyms since but they all pay crap and have not one speck of benefits either. The hours are nuts to, making several trips to and from the gym all day long. (Not easy when you share a car with family)

I also been told by several coaches not to get stuck doing PT which has no relevence to strength and conditioning at the college/pro level. They said I'd be better off volunteering at somthing thats stil in the field along side a part-time paid job.

I applied to 3 LTE associate research openings at the University of which I am pretty close to being qualified. Will see what happens with those??

[Joshua H]

Today was day 1 of 5/3/1 training. Nothing like a leg day to start the week off with!

Here we go...

10 minute movement prep

Back Squats
3 warm up sets
245x5
280x5
320x7(max set)

BB Lunges
135x8 per leg for 4 sets (ass cramps!)

Prone Leg Curls
85x10 for 5 sets

5 minute treadmill cool down and 5 minutes stretching, done, out, over!

Thats all she wrote!

Monday morning weigh-in had me at 13.4% and 208.5lbs. Still on par!

[Joshua H]

My ass and glute-ham tie could not be more sore today! Wholy hell batman!

Hit the phone roller hard today with some PNF stretches after cardio. Little better now......

[Joshua H]

Chest today, here we go.....

bb bench
135x6 for 3 sets
165x5
190x5
215x8

incline db bench
55x10 for 5 sets

bent bb row
185x10 for 5 sets

db shrugs
115x10 for 5 sets

That be it for today, ass still sore from Mondays lunges!

Still looking for a temp job to hold me till June 1st when my PhD plans kick in. I have got 2 emails already this week rejecting my application for full-time work with the local university as an assistant researcher and the other as an administrative assistant.

Damn!!

[Joshua H]

Fridays workout went pretty well despite a building headcold, here she is.....

10 min warm up

deadlift
225x5 for 3 sets
315x5
355x5
405x5

bb good mornings
135x10 for 5 sets

hanging leg raises
4x15

leg press calves
4x10 @ 220

felt a smidge weaker at the end of my big sets but still ok otherwise.

Yesterday I felt like ass all day with my head totaly congested and endless nose blowing, dry throat and sore eye balls, yes sore eye balls! i took some pm cold meds last night and slept like a baby. feeling a hair better today. i am debating if i should even training shoulders and arms today with the cold still lingering yet?

What would you guys and gals do?

[Joshua H]

Managed to get a workout yesterday! I still had my cold going but it has not effected me much from the neck down so I went for it and it went ok actually.

warm up, dynamic warm up, 10 minutes

standing bb shoulder press
95x5 for 3 sets
100x5
115x5
130x5

standing db shoulder press
5 sets of 10 with 30's

chin ups, 50 reps total

tricep dips, 50 reps total

Got fatigued a littled bit sooner than normal, that last 10% effort was harder to push up given the cold. All else was pretty good though.

I even put in 10 minutes of cardio on the bike to help clear out my head and it helped alot!

Today I am feeling a little better yet, still stuffy but its breaking up more so I think I am getting this crap out of me now! Thank god!

Sadly I got 3 emails already from 3 local jobs I applied to declining my application, one as a part-time pharmacy tech, 1 as a custodian and 1 as a hostest. I think my 7 years of pure work in personal training and strength coaching is hurting me now since I have never held jobs outside of those 2 roles?

What would you peoples do?

[Shadow]

Do you have resume up on a site like monster.com? And at this point, considering how badly you want to work, I'd just be looking at anything to bring in a paycheck (which it looks like you're doing). It'll pay off in the long run, just gotta keep at it.

[Joshua H]

Todays Lift is first:

Squat Day:

10 minute warm up

back squat
135x6 for 3 sets
265x3
300x3
340x6 (best ever at 340)

bb alt stationary lunge
135x16 total for 4 sets

prone leg curls (toes plantarflexed)
75x10 for 5 sets

assited stretching and foam rolling to finish off.

I also got a call today from Meriter Hospital in Madison, WI which is just 10 miles from me. I am interviewing for a full-time receptionist position in the orthopedics department on Monday next week! Pays 15.25 an hour and has a day shift of 730-5pm. Its not my dream job but its damn well good enough for now!

[Joshua H]

Been feeling one hell of alot better now that my cold is gone and I have an interview on the horizon next week. Both have helped lift my spirits significantly! So here is what we did yesterday for chest/bench day.

warm up 10 minutes.......

flat bb bench
135x6 for 3 sets
175x3
200x3
225x5

incline hammer strength press
5x10 at 50lbs per side

bent bb rows
155x10 for 5 sets

standing smith calf press
135x12 for 5 sets

a quick circuit of abdominal planks at the end and then 10 minute of low intensity on the spin bike to wrap it all up.

Thats was all she wrote! Today I am doing deadlifts to get back on track with my planned split of deads on friday so that the rest of the workouts fall in place. More to come later!

[Joshua H]

Fridays lift:

warm up

deadlift
225x5 for 3 sets
330x3
375x3
425x3

rack pulls from under the knee
315x10 for 5 sets

hanging leg raises
4x15

10 minutes bike

thats a wrap!

[Joshua H]

Todays lift looked a little like this:

10 minute warm up and dynamic movement prep....

standing bb press
95x5 for 3 sets
105x3
120x3
135x4

standing db press
35x10 for 3 sets

chins
50 reps total at bw

dips
50 reps total at bw

12 minutes upright bike intervals.

That was that!


I also should note that I just found today, a 30 hour per week position as an exercise physiologist at a near by hosptial. It has days, no weekends or holidays and pays 16-17 an hour. I could make as much with this job on 30 hours as I would at 40 hours with that other orthopedic receptionist position I found last week (and interview with on thursday this coming week).

The catch is that this new x-phys job does not close till the 28th, and wont interview anyone till the 5th! I would hate to wait that long to even get an interview offer. I am trying to figure out a way to get an interview with them asap??

For now I am still banking on this weeks interview so I can make some damn money for once!

[Joshua H]

Leg Day!

Bike Warm Up for 10 minutes, stretching.....

back squat
3 sets of 5 at 135
280x5
320x3
355x4

bb lunges
4x16 at 135

prone leg curls (toes dorsiflexed)
4x10 at 80

bw single leg calf press
2x12 each

5 minute bike cool down, more stetching...


Thats a wrap....

Today was just 35 minutes bike, fasted. Yesterday morning stats had me at 13.8% and 206lbs.

[Joshua H]

So today was just 45 minutes of cardio on the bike, thats it from a training standpoint, but more importantly is this:

Had that interview today with the first hospital right........Meriter, it went very well! Again its for the receptionist position, full-time, $12.50 an hour, solid benefits, medical discounts at the hospital, night hours 4pm-12am and its only 20 minutes from home. I would of course rather have a job on my feet and moving but hey, its a job! I here word on Friday next week if I get it. I have good feelings so far.

I am however still totaly praying to god I get a call from this other hosptial of which I just found a full-time exercise physiologst opening for. The specks are as follows:

$16/hour
great benefits
medical discounts for all onsite treatments
10 minutes from home
3, 10 hour days from 7-5pm/ 2, 5 hour days from 7-12pm
no weekends or holidays
positions ends on may 24th (the same day I plan to move for the phd program)

The nature of work for job 2 is much more up my ally and my specialty of academic training so I think its obvious which one I am pulling for here.

Oh and yes, it should be clear I have left my pursuits of strength and conditioning jobs go now, in fact I did that shortly after the new year, after 9 months of looking and not 1 interview, lets face facts huh??

[Joshua H]

Deadlift Day!

Deadlifts:
225x5 for 4 sets
330 for 5
405 for 3
470 for 1

Rack Deadlift from Below The Knee
315x10 for 5 sets

Hanging Straight Leg Raises
4x16 with 4 sec eccentric

10 minutes incline treadmill walking post workout

That a wrap!

[Joshua H]

So I just interviewed Thursday morning for this position below right....I am told that by next week Friday I will be called to let me know if I got the position or not. Yet just over a day later I get this email from HR saying Its been filled already? Do I call and ask what the deal is? I was told they still had 3 more interview through Wednesday next week to go through before making a choice? How can they have made a hire then without waiting till at least Wednesday? I am really shocked by this given how well the interview went? Unless one of my 6 references gave some kind of awkward insight I cant see what could have possibly got in the way?

I am not happy at all safe to say!



Subject: Meriter: Orthopedics Opening
To: [email protected]
Date: Friday, February 12, 2010, 2:06 PM


12 Feb 2010

Joshua Hockett
165 Ash St
Oregon, Wisconsin 53575

Dear Joshua:

Thank you for your interest in the receptionist; 1.00 FTE; PM Shift position within the 714-Orthopedic Services department.

All candidates have received careful consideration by members of our management staff. You have not been selected at this time.

Thank you again for your interest in this position. We wish you well in your future endeavors, and encourage you to visit www.meriter.com regularly to learn about new positions available.

Sincerely,

Meriter Human Resources

[Joshua H]

Todays workout as follows:

10 min warm up, movement prep....

standing bb press
95x5 for 3 stes
115x5
130x3
145x2

standing db press
5x10 with 35's

bb shrugs
185x10 for 5 sets

super set with
bw chin up and tricep dips
enough sets back and fourth to reach 50 reps of each

10 minute treadmill run at 80% HRR to asses race pace. I am doing an 8k run on April 24th with a large group of friends from town and members of my gym to make a 12 person team. 5 miles wont kill me I figure. No meets any time around then so what harm can be done?

[Shadow]

Aren't you trying to gain mass?

[Joshua H]

Aren't you trying to gain mass?

Not as a primary goal no. If it happens then all the better but my strength gains is the major goal. I need to stay at or under 210lbs anyway to stay in my weight class so gaining too much mass/weight is not a priority.

Why do you ask if you dont mind?

[Shadow]

Not as a primary goal no. If it happens then all the better but my strength gains is the major goal. I need to stay at or under 210lbs anyway to stay in my weight class so gaining too much mass/weight is not a priority.

Why do you ask if you dont mind?

I asked because of the marathon. That much running/walking isn't typically a move someone makes on a mass gaining program. But since you aren't that concerned with that, nevermind.

[Joshua H]

Marathon? Where is that coming from?

Lord knows I would be the last guy to ever do a marathon! Even a 1/2 marathon would be a long shot for me! I am only doing an 8K run (5 miles). I already do 3 days of cardio a week at 30-40 minutes a session. I can likely rock out an 8k in ~40 minutes I am sure, and thats not even all that fast of a pace either.

I would be one sorry excuse of an aspiring strength and conditioning coach if I cant run a 5K, simple as that.

[Shadow]

You know, I have no idea why I thought you said you were running a marathon. LOL! My bad. Carry on.

[Joshua H]

Deload week peoples! All my work sets drop to %60 and the reps for my major core lifts are at 6 reps all week long for each respective workout. Monday started it off with legs.

15 minutes of dynamic movement prep...

squats
225x6 for 4 sets

db split lunges
25lb db each hand for 10 reps and 4 sets

super set leg curl and leg extension
3x12 each at 80 and 95lbs respectively

standing one leg calf press
3x12 at bw

10 minutes post workout bike at 70% HRR

Yesterday was 32 minutes fasted cardio at 65% HRR split between bike and treadmill.

Todays weekly stats were at 209lbs and 13.5%.

[Joshua H]

Next week kicks off my 1st week of my 2nd series in 5/3/1 training. This week is my 4th week of series 1 which is the suggested de-load week. All work sets kept to 60% of max and no more then 6 reps for base movements.

This is what next week will look like which is the "5" week. Only the yellow cells are recored and tracked for progressions. Note that I also do cardio 3x a week for 25 minutes fasted at 65-80% of HRR on the days I don't hit the iron.

[Joshua H]

So yesterday was day number 1 of my 2nd series in 5/3/1 training and this is what it looked like.

5 minute jog, 5 minute medball warm-up

squats
135x6 for 3 sets
300x5
320x5
340x5

stationary bb lunge
135x8 each for 2 sets
stationary db lunge
65x8 each for 2 sets

prone leg curls
5x12 at 80lbs (1st 2 sets were unilateral eccentric)

standing calves
2x40 at bodyweight

decline sit ups
4x15

5 minutes post workout walking and then stretching...

Today was just 40 minutes fasted AM treadmill walking at 65% HRR.

And yes still job hunting!

[Joshua H]

Todays workout:

at my former high school today so we got platforms and bumper plates!!

clean series @ 115lbs: deadlift, high pull, hang clean, power clean, clean and press, x5 reps of each with a 60 sec break between each.

incline bb bench
135x5 for 3 sets
175x5 for 2 sets
185x5 for 1 set

flat bb bench press with chains(50 extra pounds when at full extension)
135x10
135x10
135x7
135x7

seated cable row
150x10 for 5 sets

2x10 flat db fly with 35lbs

power wheel roll outs and planks series for abs to wrap it all up.......

finisher: 4x6 power high pull @ 125lbs with 45 second breaks

That was it for today!

PS....Weekly stats measurement update: 205lbs 12.5%

[Joshua H]

Yesterday was just 40 mins fasted cardio at 65% HRR and that was it. This morning I did a treadmill VO2 submax test for athletes and after running my numbers I have 49.1 ml/kg/min relative V02 max. This is the kind of nerdy shit I do when I am bored people!

I also had my phone interview with Mizzou today!!!! It went about 45 minutes with the guy talking for 75% of the time and then me asking questions at the end. I felt we saw eye to eye on many things during our talk so I feel good about it! I am to get a call back on 3/12 to see if I am being passed or called down for an onsite interview!

The Mizzou Rec department is just sick if I ever saw one before! I would be the student services fitness coordinator for the jungle gym and the pump room if I got this position. See more below.

www.mizzourec.com
__________________

[Joshua H]

Todays plan as follows:

5 minute warm up

deadlifts
225x5 for 3 sets
335x5
375x5
400x5

rack deads from just under knee
4x10 at 315

bench leg raises
4x20

eccentric db curl with 45lbs
3x8,7,6

stretching and 3 way ab series,

Also started on USPLABS Jack3d today, so far so good but its to early to know for sure.
__________________

[Joshua H]

Yesterdays workout was like this:

5 minute warm up
barbell complex x 3

standing bb press
95x5 for 3 sets
115x5
120x5
130x5

seated db press
40x10 for 5 sets

4x15 decline sit ups

2 sets of 6 eccentric weighted dips and chins with 25lb plate
1 set of 8 bw only dips and chin ups

1 set of cable curls and tricep kickbacks for 20 reps each superset

5 minute treadmill cooldown....done!

Thats a wrap!

[Joshua H]

First off is that things may have taken a turn for the better at last! I have 3 interviews this week along with the one I had last week with U of Missouri Recreation Dpt. I have 2 tomorrow, one local and one in NJ and then another on Wednesday for a job in TX. This is the most interviews I have had in 5 months people! All in less than one weeks time to! I cant believe I am finally getting call backs now after 9 months of searching!

Todays workout however went like this:

5 minute warm up via treadmill, 5 minute movement prep

squats
135x5
205x3
305x3
315x3
360x3

db stationary lunges
3 sets of 8 each with 65's

prone leg curls with toes plantar flexed
4x12 at 80lbs

bw calf raises
3x35 reps

5 minute cool down via treadmill

Thats a wrap!

[Joshua H]

Bench Day!

5 minute med ball warm up circuit

4 way core stability

clean series, jump shrug, hang clean, full clean......... 135x5 each

bench press
135x6 for 2 sets
185x3
205x3
225x4

bench press with chains for speed
135x8 for 4 sets

seated cable row
150x10 for 5 sets

jump shrug
135x10 for 4 sets

1 set of "perfect push ups" to failure with 1 set of inverted rows to failure

Thats it my friends!

Today phone interview with Scott & White Healthcare went very very well! It was an hour and a half long call but well worth every minute. I felt we meshed very well on most points in the discussion/questions. One more big one to go Friday afternoon to round of the 3 interviews! About damn time!

[Mr.Bones]

Wow, everything went way the fuck up since last time I was here.

[Joshua H]

Wow, everything went way the fuck up since last time I was here.

Do recall that I am using a 5/3/1 program so each week will have me going between 75 and 95% of my max lifts, so it may look like I made huge gains week to week when in fact I am simply adjusting the intensity of my lifts from week to week. But thanks much anyway!

[Joshua H]

Things are finally starting to look up folks! I have not been this excited/optimistic in months now since I started job searching 10 freaking months ago after graduation! I have had 2 amazing phone interviews since last Friday. I still have one more to go tomorrow afternoon with The Los Angeles Community College District

The first was with The University of Missouri which has me in charge of these two facilities below. The Rec Sports Complex at Mizzou was ranked the #1 rec sports center in 2005 by sports illustrated on campus and one of the 9 recipients of the NIRSA outstanding sports facility awards in 2006. Now thats a lil some some to brag about!

My title would be student services coordinator of rec/wellness/fitness

http://www.mizzourec.com/facilities/jungle_gym/
http://www.mizzourec.com/facilities/pump_room/


The 2nd job I interviewed with yesterday is in Temple, TX which is right smack between Waco and Austin. I would love the warmer climate!!

http://careers.sw.org/
Scroll down to the bottom right corner and click the picture for temple hospital. Its a quick virtual 360 tour of the main campus where I would be located. The facility is second to none! The position is for a new wellness specialist of which there are 40 staff members (15 are physicians). We are in charge of the 10,000 employees that work within the 50 different hospitals, clinics, pharmacies, labs, and campus locations in TX. Bad ass!

Now I am of course happy with almost any reasonable salary since this is my first formal career vs a job. The two of these will pay around 36k for MO and 46k for TX. The LA position is still up in the air for the most part since I have not interviewed but the salary is set at 61k from I have read.

Call backs for invitations for onsite interviews are Monday for TX, the 12th for MO and unknown for LA.


I cannot believe how I suddenly in one week get three huge breaks after almost 3 months of silence since my last interview! I'll take it though!

[Joshua H]

I had the Los Angeles Community College District interview today and it went very well although quickly. What I was told would take an hour at least, lasted 25 minutes! I was asked 7 total questions and then asked to say anything else I felt should be said for their benefit of which I feel I satisfied with my response. I guess it may be a good thing that it went quickly despite it being with 3 people asking the questions. Perhaps those answers I gave to the 7 questions was ample to meet their needs? Thats what I'll tell myself anyway....lol. I would not change any one answer I gave so I feel solid with my responses.

http://info.piercecollege.edu/departments/athletics/



Todays workout however was like this:

6 minute incline treadmill warm up
dynamic warm up circuit

deadlift
225x5
225x5
225x5
375x3
425x3
425x3

rack deads from right under the knees
4x10 @ 315

bench leg raises
4x20

eccentric db preacher curl
3x7 each arm at 45lbs

Thats a wrap!! TGIF!

[Joshua H]

Yesterday was just 40 minutes of fasted cardio and that was that. Today was like this:

6 minute treadmill walking

dynamic warm up

standing shoulder press
95x5 for 3 sets
120x3
120x3
135x3

seated db press
40x10 for 5 sets

horizontal leg press- calves
4x15 @ 180

chin ups
3x8

dips
3x10

decline sit ups
4x15

flush circuit
preacher curl machine, close grip bench machine, rear peck deck
2x15 each back-2-back-2-back

Felt A-freaking-mazing after this workout!

Maybe I timed by jack3d just right or something but damn! Really good workout today!

[Joshua H]

So as of today I am officialy making the statement that I have found a contest, a date and a place for my next show! It will be 4 full years since my last show in April 2006 via the NPC in Wisconsin but I am now more hungry then ever to get back on stage with some new improvements!

Now that I have a career panning out. A set living place, income and independence, I a fully able to pursue the stage once more.

I am debating if I will do both male muscle model and bodybuilding or just bodybuilding? Not sure yet but I am doing one or the other for certain.

I will start my prep formally on Saturday this weekend. That leaves 8 weeks to get ready.

I am 205 at 11% now so 8 weeks would be ample for me to get in show shape.

The contest/event site is listed below.


http://www.realworldtour.com/

[Shadow]

Do both, it can't hurt. Doubles your chances of winning something too, lol.

[Mr.Bones]

Yesterday was just 40 mins fasted cardio at 65% HRR and that was it. This morning I did a treadmill VO2 submax test for athletes and after running my numbers I have 49.1 ml/kg/min relative V02 max. This is the kind of nerdy shit I do when I am bored people!

I also had my phone interview with Mizzou today!!!! It went about 45 minutes with the guy talking for 75% of the time and then me asking questions at the end. I felt we saw eye to eye on many things during our talk so I feel good about it! I am to get a call back on 3/12 to see if I am being passed or called down for an onsite interview!

The Mizzou Rec department is just sick if I ever saw one before! I would be the student services fitness coordinator for the jungle gym and the pump room if I got this position. See more below.

www.mizzourec.com (http://www.mizzourec.com)
__________________


I think the highest vo2 I have ever seen was like a 89 or some shit, he was a cross country guy from Russia.

I wonder what Mark boltmans vo2 is :hypno:

[Joshua H]

An 89 is freaking insane! I don't think I have came across anything over 80 in my research readings. Lance is said to have one in the high 70's which is superhuman already.

From a functional perspective the NSCA has most adult competitive bodybuilders/weightlifters averaging around a 45.

[Joshua H]

Deadlift Day, workout 3 of 4 for the week...

Dynamic Movement Prep

Deadlift
225x6
225x6
315x6
315x6
385x6
385x6
385x6

Bench Leg Raises
4x25

Rack Deads (from just under the knees)
315x10 for 3 sets

Eccentric Unilateral DB Curl
45lbx7 per arm for 3 sets

3x10 cable pull threw superset with 3x10 bird-dogs(per side)

Stretching and foam rolling for 10 minutes post workout......

Felt a little bit prematurely fatigued in todays workout despite a solid meal pre workout so I cant say for sure what was up with that. All else was solid.

I also got the call today from the university of missouri for an onsite interview next week wednesday-friday!! Its for the position of student services coordinator of recreation and wellness. I have a nice 7 hour road trip to plan out for next week now! Fun!

[Youngguns]

You rest too long, cut it in half, strength will go down but you'll finally grow.

[Joshua H]

Started my 8 week prep for cutting down for one of two shows on May 8th in Houston or St. Louis pending which place I move to (job I take) at the end of this month. I have interviews with one next week and the other the week after! Flying to one in TX and driving to the one in MO.

I started prep today at 6'1", 203lbs, 12% bodyfat based on fasted morning BIA reading. I want a Lange Skin-fold done soon but I don't know anyone local who does them so for now the mirror will have to do.

Diet Plan:

1 cup oats (+ 1/3c for workout days)
2 scoops egg protein
2g fish oil

meals *2-5
8 oz cooked chicken, turkey, lean pork or tuna
2 cups cooked broco
1 oz nuts

meal 6
2 scoop casein
2g fish oil

*meal 2 becomes
1 1/3c oats
2 scoops whey.........for workout days

Will stick to this until results stop coming or workout performance starts to suffer at all.

[Joshua H]

You rest too long, cut it in half, strength will go down but you'll finally grow.

I was told just the opposite by several members in strength sports section and others in the powerlifting section of the xccellence forums months ago.

2 mins between assistance moves and 3 minutes between my big 4 lifts. Thats pretty standard for a powerlifter bro if not longer.

I have had to stay within my weight class also so going over 205 would not be very smart no matter how you look at it.

[Joshua H]

Sundays workout snapshot:

10am

6 min treadmill
dynamic movement prep

standing bb press
95x6 for 3 sets
120x6 for 3 sets

seated db press
40x10 for 5 sets

bw chin ups
3x9

bw dips
3x10

seated side delt raise machine
75x12 for 4 sets

superset preacher curl machine with tricep cable press down
2x12 each at 90 and 130lbs respectively

quick circuit of abdominal work, stretching and that was all.....done and out!

I am still loving this Jack3d! Major mental focus! I dont even like using headphones when I use this shit!

[Youngguns]

I was told just the opposite by several members in strength sports section and others in the powerlifting section of the xccellence forums months ago.

2 mins between assistance moves and 3 minutes between my big 4 lifts. Thats pretty standard for a powerlifter bro if not longer.

I have had to stay within my weight class also so going over 205 would not be very smart no matter how you look at it.
Any excuse not to build mass, up to you.

[Joshua H]

Any excuse not to build mass, up to you.



Apparently you have not been following the comments of many of the other members in my log here have you? Read the whole log first then say what you please.

[Joshua H]

Todays workout, after 2 days of no training what so ever being I was on the road for 15 hours in the past 2 days and then in 8 hours worth of tours and interview yesterday while in Columbia MO. It put a little break in my normal routine by 1 day. I needed it anyway so all is well. Back at it today however. Here she is...

Bench Day

6 min treadmill warm up, dynamic movement prep....

Flat BB Bench
135x8 for 3 sets
190x6 for 5 sets

Plyo Drop Push Ups
4 sets of 7

Seated Cable Row
5 sets of 10 at 160

Superset freemotion cable fly with db jump shrugs
3 sets of 12 at 80lbs and 4 sets of 12 at 80lbs (each hand) respectively.

In and out in 75 minutes, great workout! The added day off must have helped out some.

[Joshua H]

Ok so contest plans are perhaps being changed since I cant fully commit to any one city as of yet. I dont know for 100% sure if I am going to be in Texas or Missouri, not till I get back from Texas next week and let both interviews/tours sink in and have their effects. At that time, and assuming offers are made soon afterwords, I can choose a contest based on the city I am in. I have adjust my diet only at this point to a maintainence diet plan vs a tapper diet plan as it was for 2 weeks now. The attachment is the diet plan I will be on untill I resume the tapper plans for the show I find at that time.

Everyone here who has competed on stage knows that the choice to do a contest needs to be 100% all out or nothing at all. It cant even be 99% sure because that 1% loss can break you on stage. I just want to be sure that my mind is fully set on 1 show for certain, not assumption.

[Joshua H]

Yesterday I made the 2 hour journey to Crystal Lake, Illinois where I gave a presentation for the Midwest Strength and Conditioning Clinic. http://www.acefitness.org/continuing...rseid=4a5x2783

The talk went very well and I had several questions right after and during the rest of the conference. Its actually shocking how little most degreed and certified trainers know about contest fitness realms. But thats the reason I gave the talk, to change that!

On the way home I hit up my deadlift workout at the Janesville, WI Anytime Fitness of which I have never been before. This is how she looked:

6 min treadmill
10 minute dynamic warm up

floor deadlifts (2 to 2.5 minute rests)
225x8 for 3 sets
385x2 for 3 sets
405x2 for 2 sets
410x2 for 2 sets
420x2 for 2 sets

rack deads from just above knee (90 second rests)
315x8 for 4 sets

decline sit ups
4x15

leg raises
3x20

5 minute treadmill cool down, stretching, done!


Today was just 40 minutes fasted cardio with HR at 60-65% of HRR. Chilling out for the rest of the day now!

[Shadow]

Nice deadlifting.

[Joshua H]

40 minutes fasted cardio to start the day.......

4.5 hours later iron time.....

standing bb press
95x6
95x6
120x6 for 4 sets

machine shoulder press
4x10 at 140

weighted chins 45lbs
2x6

weighted dips 45lbs
2x7

standing db side raises
25x15, 20x15, 15x15 (45 second breaks)

rear delt fly machine
3x12

superset preacher curl machine with seated close grip bench press
3x10-12 reps each

crunch machine
3x20 reps

horizontal leg press calves
4x12 reps with 5 second stretch hold on each rep

That was that!

[Mr.Bones]

Know what goes nice with a Strength and Conditioning Clinic?

All American. =)

[Joshua H]

I had my interviews today with Scott & White Memorial in Temple, TX of which I am still residing in and I write this. I am but an hour from Arlington, TX which makes me think deeply about making a journey up to metroflex gym to visit Brian and his crew but I dont think time will allow that since I gotta be outta here by 9am tomorrow to make my return flight. If things go well I will have word on Monday if the position is being offered to me or not. If so they want me to start asap after the offer is made, ideally within 2 weeks of the offer date.

I felt the interviews went as good as they could have gone. I would not have changed a single answer or reply I gave to any of the 4 small group interview sessions I had. I feel I put my best side forward and thats all you can ask for. I really feel that I could see myself sticking with this organization for a very long time and enjoying my work at this hospital and living in central Texas as well!

I still managed to get my lift in at a local gym not 5 minutes from the hospital I interviewed with (which is just 5 minutes from the apartment complex I toured as well).

Today was legs and the weights were all different from what I use back home so only sets and reps listed today.

5 minute jog warm up.....

squats:
8 sets of 3-10 reps

angled leg press:
superset w/
hyperextensions:
3 sets of 12 each

seated leg curls
1 set of 15 + 6 reps of unilateral eccentric reps each leg

leg extensions
1 set of 15 + 6 reps of unilateral eccentric reps each leg

5 minute treadmill cool down, stretch, done!


Thats all for now folks! Had an amazing dinner at the Hilton Garden Inn American Club which was all on the company tab so that rocked! Chilling out for the night while this storm passes over central TX. Back to Wisconsin in the morning via Austin.

[Joshua H]

Just today I took my first reading for post fasted cardio blood sugar to see where I am and it was an 81mg/dl which is still over 80mg/dl and for post people 70 and under is getting a little too low, 60 or under being clinically hypoglycemic. I go an eat my breakfast of 1 cup oats and 1 scoop ON egg protein right......2 hours later I start to get an unprevoked agitated/nervousness like feeling kick in out of no place. I also feel like palpations are taking place very faintly. I check my sugars again just to be sure its not hypo and WAMO......I see a 54mg/dl reading flashing at me! Classic hypo!

As any diabetic would be instructed to do I followed suite and grabbed a large 8oz apple and munched that sucker down in a couple minutes easy. Within 10 minutes I felt 100% fine again.

The crazy part about this whole deal is that I have had these sensations and feelings many times before after eating breakfast on my cardio days inparticular. More times then I can count actually. I always thought it was just the caffeine hitting me all at once or the fact that pending where I get my coffee from it may be made stronger or weaker one day to the next. Now I see its been an excessive rebound in insulin release after breakfast the whole time.

My remedy is to either add some fats to my breakfast to slow down digestion rate and/or drop the GI of the meal down or to add more carbs to the meal to extend the glucose release from a higher GL.


I only wish I would have caught this earlier and not had to deal with the annoying and odd feelings of being hypo half the morning!

[Joshua H]

So today was the big day! I got the much long awaited call from Scott and White Hospital in Temple, TX of which I accepted with open arms! I will be moving in 2-3 weeks from Madison, WI and that 2-3 weeks wont go fast enough for me!

Now that I know where I will be living for the next few years and a set, established income to go with it, I can get back on my plans to compete again at last!

I have planned to go ahead and do the NGA promoted show titled "The Jimmy Coby Classic" on June 12th in tier 1. The show is in Longview, TX. This will be my first show since April 2006 and my 5th show overall. My pictures were taken yesterday. I was 200lbs and 14.7% via handheld BIA reading first thing in the AM before eating or drinking. I know its off by up to 4% either way but its something.

I have not been this excited in 10 months now since graduating grad school and starting my career search/application marathon! Its finally at an end which now marks the start of my my profession life and I welcome the challenge!

[Joshua H]

Today I have decided I am going to go 7-10 days without any cardio at all other then warm ups and cool downs on weight training days. I feel that my body comp is balanced enough that I may not need to put in the time and or energy for cardio given where I am at. Furthermore it will allow me to reserve all my focus, time and energy to the iron which is where the job truely gets done. My recovery will also be bolstered from the removel of cardio 3-4x a week as it has been for 5 weeks now.

If I dont like how I feel or look after the 7-10 days I can always add it back in. But I wont know untill I try this out and know for sure. So will see soon enough how things work for me.

God knows I am going to love sleeping in an extra hour!

[GirlyMuscle]

Congrats on the job, Joshua!

[Joshua H]

Congrats on the job, Joshua!

Thank you very much! It was a long struggle but its over now and I am thankful for that. I can now look to move on to the next segment of my life at last!

[Joshua H]

News! Big news!

I turned down the job in Texas with the hospital. I decided to accept the other job offer with Mizzou after a return offer from them last night. My family and I feel this job will have much more transfer to my career goal of becoming an assistant strength coach after I move on from this position 3-4 years from now. I did not see that happening by spending time within a hospital wellness setting.

Cut in pay, cut in relocation assistance and my preference for TX goes with the choice but its my long term career at stake so I need to think big picture here. My gut says this was the right choice.

So now my contest plans have been changed/adjusted to do the...........

NANBF St. Louis Bodybuilding Classic on July 10th.

Not changing anything from where I was before, just changed the end point a bit.

[Joshua H]

Yesterdays lift:

upper power day

dynamic warm up.........

bb bench
135x6
155x6
185x5
225x5
240x3
240x3

bw chin ups
3x8

seated db press
3x8 @ 55

db hammer curls
2x10 @ 40

close grip bench
2x8 @ 185

Today was just an easy 45 minute walk outside as we here in southern wisconsin are getting some of the best weather of the year so far! nothing is keeping me inside accept the possible storms we may get tonight and tomorrow! yuck!

[Joshua H]

Todays lift........lower body power

dynamic warm up.......

box squat
135x6
135x6
225x5
225x5
255x3
265x3
265x3
265x3
265x3

drop jumps from 28"
15 drops with pause landing

split lunge jumps
2x10 jumps

prone leg curls
3x12

leg extensions
3x12

standing calves
3x12 @ bodyweight

core stabilization work....5 mins cardio on bike...done!

Did my own little self test to see how I respond to WMS in terms of blood glucose response. I took 36 grams ON whey (1.5 scoops) with 2 scoops primaforce waxy maize (60 grams wms) and then took my blood sugar 90 minutes later with a reading of 81mg/dl.

What this tells me is that I should be looking to eat a whole food carb+protein meal 90 minutes after this shake goes down to prolong the insulin rise and to support protein synthesis/accelerated glycogen storage.

Its nice knowing whats happening on the inside as well as how the outside of the body is responding to training and nutrition!

Been busy looking at apartments and rooms for rent in Columbia, Missouri this weekend and this week. I have my eye on 4 places right now. 2 apartments and 2 homes with rooms for rent. Rates are all similar so its the pictures and the details that will lead to my choice this weekend. Its fun and shit planning your first home and career!

[Joshua H]

Todays plans:

Chest Power:

dynamic warm up....

bench press-
135x6
135x6
185x3 (10 sets with 60 sec break)

seates cable row
3x10, 160lbs

db bench
3x10, 65's

lat pull downs
3x10, 170lbs

TIYW cuff series, 1x10 each

bb jump shurgs
3x10, 190lbs

stretching, 5 min cool down, done!

I had a OPH apple pancake today postworkout along with a scoop of whey protein to wash it all down. Amazing!! Top 3 foods of all time no question! My two buds could not beleive I finished the whole thing in less then 30 minutes.

[Joshua H]

Plan for today-

legs strength-

warm up

deadlifts
225x5
225x5
225x5
315x3
315x3
405x3
415x3
415x3
415x3

bench pikes lower abs
3x20

decline sit ups
3x15

nordic leg curls
3x10

seated calf press
3x15

5 minute treadmill cool down

thats a wrap!

[Mr.Bones]

Good stuff mang

[jacshelb]

Looks like everything is on track! Kudos on going with the gut on the job choice. I gotta respect that!

[Joshua H]

Thanks a bunch fallas! I am coming to positive terms and accepting my choice to follow my heart and career potential vs just the raw numbers.

Moving out April 26th to make the 7 hour move to Columbia from Madison! Scraping up every cent I have to pay for the move, rent, deposits and all that fun stuff! I have not spent a dollar in over 2 weeks on anything other then essential bills and college loans!

I have landed a bottom floor of a house about 4 miles from where I will work. I am sharing it with a med student at the same college I will work at. Her specialty is sports med and she loves fitness and nutrition! Talk about a solid match!

Looking forward to the move with each day that passes!

[Joshua H]

Todays business as follows:

Upper Strength Day

10 minute bike to gym

db bench press
50x6 for 3 sets
75x4
85x3
90x3
100x3
115x miss

wide pull ups
3x8

seated db press
3x7 w/ 55's

db hammer curls
2x10 w/ 40's

close grip bench
2x8 @ 185lbs

10 minute bike back home.....

this week starting today which marks 12 weeks out from the nanbf st louis classic i have my macros adjusted to...

270p
350c
80f

2 weeks progress weight, body comp and pics coming tonight or early tomorrow yet. Got the badger hockey game to get through yet....GO BUCKY!

[Joshua H]

Today was just 35 minutes moderate cardio via treadmill this morning, in and out by 8am. Chilling all day now. Not happy with my Badgers hockey team this morning, not at all!

2 weeks into prep and stats now show:

201lbs
13.5%
abdomen 33.75
waist 35.75
upper quad 24.75

pics from this morning:

http://i192.photobucket.com/albums/z210/oregonpanthers/2weeks002-1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/2weeks003.jpg

12 weeks to go!

[Joshua H]

The first picture link wont work for some odd reason, I attached it here for a look at the front side as well.


http://i192.photobucket.com/albums/z210/oregonpanthers/2weeks002.jpg

[Joshua H]

Let me get the workout from yesterday out of the way first and then I will get to the meat and potatos of the entry.


Yesterday was Lower body power so this is what we did....

Dynamic movement prep, warm up...

Box Squats
135x5
135x5
225x3
245x3
265x3(6 sets)

Box Depth Drops (stand on 38" box and drop off, then explode up upon landing)
4 sets of 5

Siccors Jumps (start in lunge position, jump up quick and land opposite)
3 sets of 10

Leg Curl and Leg Extensions Superset
3x12 each with last set done as an eccentricly focused set.

Standing single leg calf press
2x15 each leg with only bodyweight as the load (nursing a tender left ankle)

I also di 35 minutes on the bike yesterday morning and this morning.



Ok so now for the bulk of the post.....

Yesterday I got my formal position offer letter for my job at the University of Missouri!! It was truly heart felt to hold that letter in my hand knowing I was about to be gainfully employed in my first REAL career based position with benefits, salary and tons of opprotunity! Not only that but in a career I will love working!

It means even more to me in that I graduated in May 2009 and have only been able to work part-time, contract since then! I must have sent over 200 applications to colleges and gyms, hospitals, fitness centers etc only to get phone calls and interviews but no offers. I was told I did not have enough experience or not the right kind of experience over and over again which got very depressing to say the least!

But then in mid Feb I got the break I needed and interviewed with Mizzou and the rest is history.

I have 13 days until I move down and make the 7 hour drive from Madison to Columbia where I will be moving into a house shared with a med student who also attends Mizzou herself.

I have ended my contracts with my 8 clients here at my local gym and started gathering every last sent I have to pay for the move which is going well. I have a $1000 dollar moving allowence I get reimbursed for 2 weeks after payments are made.

Its nice being single and under only contracted work as I can pretty much just pack up and go without any hold ups otherwise. I do have one client of mine who lives about 2 hours from me who is doing her first figure contest in 2 weeks, April 24th. Its an INBF contest and its right here near my hometown. I have worked with her for 14 weeks now. We meet every 3rd week to talk face to face and train. I am excited to be just long enough to see her compete on contest day so that she can feel better about having her coach there with her. She will be doing the womens short open class. I have good feelings about her and she certainly should to. She is 30 years old by the way and has always been a huge fitness nut so this was a logical goal for her.

I will post some pics up after the show for you all to see of course!

Peace out ya all!

[Joshua H]

Yesterday was just 35 minutes fasted cardio via treadmill incline walking, in and out!

Also spent my afternoon doing "send off" sessions with my 7 remaining clients I have. Ending contracts and giving my last helpful words to my clients now prior to my departure in just 10 days now so I can finish up all the paper work with them and the gym while I am in town vs after I leave. Its been fun working with them all for 7-9 months pending the person but at the same time I am confident they can go solo now after having worked with me.

Sad to see the relationships end but excited to make some new ones as well!

[Joshua H]

Gorgeous day here in southern WI today! 77 degrees and sunny as can be! Just perfect!

I took a light 15 minute jog to the gym and hit up lower body strength day...

conventional deadlift
225x5
225x5
315x3
315x3
405x3
425x2
445x2
470x1
405x2
405x2

reverse crunch pikes
3x20

seated calf press
3x20

nordic leg curls
3x8

side plank with db tuck under
2x10 each side

Then hit up the walk back home (jogging was not happening!)

Picked up a new post-workout stack today to give a whirl for the next few weeks. It will be as follows.......

2 scoops AmericanWhey
2 scoops Gener8 Vitargo S2



Thats all for today people, have a good one!

[Diabetic Muscle]

Haven't been in here in a while. Congrats on the job. and Welcome to Texas, better enjoy that cool weather in WI while you can.

[Joshua H]

Haven't been in here in a while. Congrats on the job. and Welcome to Texas, better enjoy that cool weather in WI while you can.



Look at post #131, been some changes since then.

[Joshua H]

TGIF.......

Upper Strength Day:

25 minutes treadmill incline intervals this morning....then this afternoon

bench press
135x10
135x10
155x6
185x4
225x4 (right shoulder was not feeling it for higher weight)
225x3
225x3
225x3

I would then do 1 set of 8 reps per arm with kneeling cable rows for a total of 5 sets per arm going 15 to 20lbs heavier per set.

Chins Ups
4x5 to 8 reps a set

Skipped the shoulder presses today with my right cuff feeling odd so....

2x15 leaning side db raises with 20lbs

Close Grip Bench Press
superset with
Standing DB Curl
3x6 each

Later on this evening my right shoulder got pretty tender, thinking its my suprasinatus or infraspinatus, need to run some self testing tomorrow to see what I tweaked but it don't feel to pleasant right now, doubt I could press a 30lb weight overhead if I had to.

Have a good weekend ya all!

[Joshua H]

Today marks the final week I will spend in Wisconsin before my big move to MO on Monday morning next week. So this week I plan to have some excellent workouts to finish of my tenure with Anytime Fitness here in Madison, WI.

With just under 11 weeks to go before show time I am back to a 4 day split with 2 upper days and 2 lower days, no cardio will be done on my two lower body days either.

Lower Power Day:

5 minute bike warm up
5 minutes dynamic movement

box squats
135x8
135x8
265x3 for 10 sets with 60s breaks

box depth jumps
5x5

unilateral leg extensions
3x12 each

unilateral seated leg curls
3x12 each

unilateral standing calf press
3x15 each

3 way plank holds
2 sets of 45s each side

5 minute band PNF stretching

Thats it for today! My hip, ankle and shoulder all felt 100% today so I hope it was just a touch of over-taxed joints that are now better with then lesser frequency each week.

[Joshua H]

25 minutes HIIT done first thing in the AM and then later in the afternoon...

upper power day-

bench press
135x8, 2 sets
185x3, 10 sets (60 sec breaks)

seated row machine
3x10 at 200lbs (full machine stack)

seated smith machine press (playing it safe with the cuff thing)
4x8 at 70lbs

preacher curl machine superset with db kickbacks
3x8 each (weight chosen to hit failure at 7th rep)

sprinters crunches
2x20


Thats a wrap!!

[Joshua H]

Thursdays game plan:

Lower Strength Day:

5 minute treadmill warm up:

10 minute dynamic movement and stretching

squats:
135x8
135x8
225x5
225x5
275x5
275x5
315x3 (put on belt now)
315x3
335x3
335x3
360x2

stop squats: (safety bars set so that a 1 sec pause at 90 degrees takes place and then an instant push from a dead stop follows)
315x3
315x3

nordic leg curls
3x10

horizonal leg press-calves
180x15
200x15
220x15

decline sit ups (eccentric focus)
3x10

floor pikes
2x30

Felt like a mactruck ran over me after the workout and it got heavier as the day has wore on! Not super happy with the squat numbers as of late. I was hitting doubles at 380 just 2 weeks ago and 390 for singles 3 weeks ago and now I struggle with 360 for doubles!!??

Yet my deadlift has went up 10lbs in the same 3 week time frame so its got me a little upset to say the least. Just going to keep plugging away and try and fix the issue the old fashioned way! Work!

[Mr.Bones]

Dude I currently not squat because of injury, deal with those numbers!

They will go up

[Joshua H]

The final Friday workout in Wisconsin and Anytime Fitness gym went down in the books like this....


10 minute cuff and shoulder warm up

seated machine chest press
135x5
135x5
135x5

flat bb bench
185x5
205x5
225x3
245x3
265x1
255x1

inverted underhand bb rows with feet elevated
3x10

bb rack chins
3x10

kneeling smith bb shoulder press (major abs and core this way!)
4x12 @ 50 (2 count up, 4 count down just past 90 degree elbow position)

bb curls
115x5
115x5
110x4

tricep overhead extensions with 45lb plate
3x12

swissball knee to elbow crunch
1x40 (20 each side)

Also nailed out 25 minutes incline hill intervals this morning via 1-1 w:w ratio, 4.6 speed and 15% grade, kicked my ass!


The weekend is just cardio and then packing up. I also have one gal doing an INBF contest right here in Madison. She is 2 hours out of town and I have worked with her since December. This is her debut show in the womens short figure class. I am excited as hell to have my last weekend home spent at a show I have went to for 9 years now! More so with another first timer in the show as well!

[Joshua H]

I want to make it clear that I misposted my distance from the NANBF show I am prepping for in my last set of pictures. That was 13 weeks out, 2 weeks into my prep. These here are my official 11 weeks out pictures. I am 6'2'', 199.5lbs and 12% bodyfat here.

My biggest concern of all as with many of us guys who start to diet down, is my feelings not being big enough in the area of muscularity. Mostly in my arms and calves. They just dont seem to have the size they did 4 weeks ago when I started. Thoughts?

http://i192.photobucket.com/albums/z210/oregonpanthers/newest002.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/newest003.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/newest004.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/newest005.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/newest006.jpg

[Joshua H]

Hey gang I am back! Now living in MO of course! The 7 hour drive went off just fine, got unpacked and now wait for the guy downstairs to move out for good so I can set up shop myself Monday morning. Using the guest room for now upstairs in the house I now rent out. Its a nice place with more room than an apartment would have at equal rent and its still 4.5 miles from campus so its win-win.

I managed to get my 2 workouts in monday and tuesday still so that was a plus. I have an anytime fitness just less then a mile down the road from me! How bout that! I am training there for now but will swtich to the mizzourec complex on tuesday next week when work starts. This anytime gym will be my cardio gym since its so close and open 24/7.

Getting my bearings straight this week with finding stores, malls, theater, restaurants, post-office etc. Got my bank accounts shifted yesterday and my address changed and that fun stuff. So far so good. Made it to the super wal-mart to grab some basic foods to keep me stocked through the weekend before I can actually move my things into my floor on Monday. Very eager to get completely set up on Monday so that I am done with it by the start of work Tuesday morning!

Today was just 35 minutes cardio via treadmill incline walking and light jogging.

I have my moped with me here in Columbia since I do not have a car of my own yet. My old one bit the dust back in mid Feb this year so for now its me and the scooter. I need to use the side roads and smaller hwy's since it only goes 50 mph lol! I can use the transit bus as well but it does not run before 630am or after 630pm Sunday through Wednesday nights.

I am hoping to grab a car for like 2k early this summer so that I can have a more reliable and safe means of transport.

For now just making ends meet is my major goal. I have not been paid in 4 weeks and wont be paid yet for this job till mid May so things are tight with the relocation now complete! Parents and other family helped out some but its still tight right now! Growing up kinda hits the pocket-book no?

Take care ya all and god bless!

[Joshua H]

Really just taking in all the new sites and sounds of MU this week! I got all my paper work and orientation stuff done with in 3 hours today. With that done with I now have till 10am Tuesday before my first formal day of work starts up. I am really going to have to look at how to plan out and pack my things with me to last all day long without the use of my own car. I use a scooter now and I can only hall so much with that thing.

Since I plan to work out right before or after my work shifts (10am-7pm) I will need to bring workout clothes with me to change into from my work clothes. I will also need to bring my lunch box/bag with me with all my meals. Halling all that on my scooter is not going to be very easy!

I can take the bus every morning but it does not run past 630pm M-W nights to I wont be able to get back home without the scooter with me? Puts me in a little pickle of sorts for those 3 nights.

Today however I had my first workout ever in the very gyms I will be supervising and managing next week and for the next few years to come. It was a real shock to have full access to 2 gyms within the same facility! And then a full outdoor running track and turf field just outside the entrance at that! The options I have at my fingers now makes my eyes oogle like crazy compared to the smaller 4,000 sq/ft anytime fitness gyms I have had for the past 10 months!

Todays plan:

345pm:

dynamic warm up runs and movement prep on track

3x6 ass to grass hack squats (first time in a long time on this baby!) lighter sets for warm ups only

deadlifts (with platform and bumpers!!!)

225x5
315x5
405x2
450x1
405x2
405x2

hack squats
225x8
275x8
275x8

nordic leg curls
3x8

seated calves
2x20

standing calves
2x15

rotary core work, core stability work, 2-3 sets of 12 each

Back to the track for 2 easy laps and then PNF stretching.

Workout time: 1.75 hours total.

[Joshua H]

TGIF Mizzou Style!!

Today went very well all around I must say. I met several student-staff members at the rec center today as well as other professional staff members. People of which I will be working with 40+ hours a week for the next few years. Its so different with everything being all new and fresh again. Like moving off to college all over again!

Today I did 35 minutes cardio via jogging and hill walking first thing in the AM at the Anytime Fitness just down the road from me.

Then at 1130 I took off to go check out the campus Health Science Library and found a few bad ass books on sports med and exercise terminology and one on endocrine adaptations to exercise.....however my account is not yet confirmed as a staff member yet so that was a no go!

Gym time cam at 1245pm and here she is:

3 laps, 1/4 each around the indoor track, shoulder warm ups....

flat bench
135x5
155x5
185x5
225x3
235x2
245x3 (all with slow eccentric and assisted lift)

seated cable row
185x10
200x10
215x10
230x8

hammer strength decline chest press
140x8
140x8
140x6

flex fitness lat pull down machine
190x10
200x10
210x10

flex fitness seated angled shoulder press (still nursing a sore cuff)
80x12
90x12
100x12

nautilus seated high biceps curl superset with nautilus seated high tricep extensions
65x15 each
80x12 each

Hit the martial arts room for 10 minutes to stretch out and foam roll, that was it!

I then hit up the campus archeo and antrho museums after the lift and damn was there some cool shit to see! Spent an hour in each just looking at all the goods! Stuff you rarely ever see anywhere! I also went to the main campus library to see what kind of ASL dictionary's I could find and I found a really good one but also got nailed again with the staff account not yet being active! Not cool!

Our campus has this bad ass dining hall called Plaza 900 and its an all you can eat for $9 bucks deal at dinner. This place has everything!

A deli stand, a pasta creation stand, a salad bar, a grilled meats stand, a dessert/bakery stand and a harvest stand (breakfast foods) and a full beverage line. You can eat at all of them in one visit if you wanted to! The food is top notch to, not some average buffet food but really good food! Its just a stones throw from the rec center so this will be my go to dining spot after work since I will be working 10-7pm starting the week after next.

[Joshua H]

Sorry for the leave of absence gang. Been busy with these 10 hour work days and adjusting to things this week. I still got my two workouts in Monday and Tuesday for upper and lower power days and then today was a total 100% rest day. I am getting load after load of information thrown at me at work but nothing I cant handle as of yet. I got my office space, email, staff account, keys, badge, ID card etc......all set up this week so far. Its soooooo...... cool having a formal full-time job with sweet benefits and job perks at last after have done a 6 month full-time unpaid internship and then right into 8 months of part-time contracted personal training for a gym franchise without benefits or a steady paycheck either. Its been a real struggle with major sacrifices till now. I appreciate every hour of every day I spend in this new job all while being able to support and even grow my hobby of bodybuilding and powerlifting at the same time!

[Joshua H]

Today was just 30 minutes interval cardio first thing this AM. I am looking to shift my workouts to fri and sat and then mon and tue as my 4 weekly workout days from now on. I have fri and sat off so thats the reason for the change. This way I only have 2 work days to try and fit workouts into along with a 9 hour work day. Today is an off day as was yesterday with just cardio as mentioned. The added off day from weights may do me some good anyway since its been a good long while since I took any extra rest now that I look back.

I am finding it tough to keep enough food in the house and at work when all ya got is a moped to hall things on. I use my gym bag to hall my foods, gym clothes and groceries in since I am without a car. I am going to the grocery store every 4 days to reload on basic items. It sucks not being able to buy normal carton eggs because the egg beaters costs so damn much but its my only choice since I cant be transporting 3-4 cartons of eggs on a moped and expect to have them survive the journey lol!!

The bus system here in Columbia kinda blows to put it simply. It has 6 routes of which operate 6 days a week and no mornings on Saturdays. It onl runs 630am to 630pm Sun-Wed and till 930 Thu-Sat. Added to that it only runs every 35 minutes! Makes it pretty inconvenient and limited to set times if you ask me. Not the best way to get around.

So for now its been a task getting to and from work (albeit only 4.7 miles) dressed in my work clothes, hauling my laptop case, gym clothes, and cooler every morning. I have never appreciated the value of having a car more than now!

I really felt bad today as I had to turn down drinks tonight and a small golf outing this weekend from fellow staff. I am starting out a little on the tight side right now since its been weeks since I last got paid and my recent move drained me to pennies as well. I feel kinda bad denying everyone so early on when in fact this is the time to be forging relationships with new co-workers.

Its rough but I am sure it will improve soon when paychecks return to my life and then in a couple months, a car!. I just hope it happens quickly!

[Joshua H]

Finally got back at it today! Yesterday and the day before were just cardio only days. 30 minutes each via treadmill intervals. Some big work events changed up my day and all I had time for was the quick runs during my down time. Today however was a different story!

Lower Strength Workout:
4pm

5 minute treadmill jog, dynamic warm up...

squats
135x6
225x5
235x5
275x3
295x3
315x2
335x2
335x1
355x1 (missed)
Not happy with my lifts or numbers here today! Not sure whats up with this?

Standing Calf Press Machine
140x16
140x16
140x16
140x16

Hack Squats
3 plates per side x 8
x8
x8

Single Leg RDL superset with unilateral prone leg curl
2x8 of each exercise for 2 sets

Decline Sit Ups
2x15 slow eccentric reps

Daily food totals: 83f, 327c, 252p

I learned today that riding a scooter over 40mph in <50 degree weather is very cold as well!! Froze my nuts off in like 5 minutes!

[Joshua H]

Today went a bit better for me in the gym. 1 being that it was the weekend and and I did not have work of course. 2nd being that I trained back at the close by Anytime Fitness down the road from me. Today was upper strength, here she is:

supersetting each pair:

smith bench- 90x15, 110x12, 130x10, 150x6, 150x6
seated cable rows- 120x15, 140x12, 160x10, 180x8, 180x8

life fitness seated shoulder press- 70x9 for 4 sets
wide lat pulldown- 140x10 for 4 sets

standing db curls- 25x15, 30x12, 30x12
straight bar tricep cable extensions- 55x15, 65x12, 65x12

drop set after the final sets of the two exercise pairs above
dual cable tricep extension-15 reps to fail
dual cable low cable curls- 15 reps to fail

1 set of 50 pause crunches (hold for 2 sec at top)
1 sets of 30 hanging straight leg raises

That was it for today! Crazy ass pump if I ever had one!

This past 2 weeks I have been on the least amount of supplements in years! I use whey protein and a multi, thats all! I am so broke right now after having made my move and paid my rent deposit that all I can afford is gas and basic foods. LoL, its out of necessity that I stick to basics which feels odd to me. I normally have my little pre/in/post workout cocktails to utilize as well.

[Joshua H]

Yesterday was an off day, just 30 minutes gauntlet cardio, 10 mins bike, 10 mins jog, 10 mins elliptical. Foam rolling, PNF stretching. In and out 45 minutes first thing in the morn!

Today....Legs Power

5 minute cross ramp stepper warm up.
Dynamic movement prep.

Smith Box Squats (60 sec breaks between sets)
140x5
160x3
180x3
200x3
220x3
240x3
260x3

Drop Jumps (jump off bench, land deep, explode up as high as possible, repeat....)
5x5

Lunge Jumps (plyometric)
4x10 (10 total jumps, 5 per side)

Ankle Hoppers (jumps with calves only in rapid fashion)
4x20

Back Hyper-Extensions
3x12

10 minutes bike with HR at 120-130bpm.

Stretching and done!!

Food Totals:
95f, 272c, 280p

[Joshua H]

Recently I have seen physical changes I cant ignore in my upper body mostly since I am weaker in development there. I tend to stop cutting any corners with whole food meals and getting enough sleep, drinking enough water. I don't miss a thing knowing I don't have the benefit of many supplements. The attention to details may be giving me an edge in the gym.

Sadly I am on the brink of having to call off my contest plans for June 26th. I am so tight right now its almost limiting my food purchases in that I skip veggies completely as well as most fruits. Lean meats, nuts and whole grain carbs is all its been along with whey and eggs/whites. Boaring as hell but its still acceptable as contest prep goes. But at some point its going to hit me hard when my body becomes deplete of those essential foods.

I have 80 bucks to my name and 14 days till my first check comes in for the new job, sadly all but 30 of that goes to rent, loans and utilities!! Yikes!

[Joshua H]

Yesterday was upper body power so let me give a quick run down there first...

5 minute bike warm up, shoulder prep work....

clap push ups
10x4 with 60 sec breaks

one arm db drop-catch row
4x8 each

standing db push press
4x5

hammer strength low row
1x10 to total failure with 2-2-2 count

hammer strength incline press
1x10 to total failure with 2-2-2 count

For arms I did something a little wild since I had full access to the gym at work which has 10x the equipment so this was my madness....
1x10-15 reps of each in sequence with minimal breaks....

bilateral seated curl machine, seated overhead tricep extension machine, preacher curl machine, seated tricep extension machine, standing db curls, vbar-tricep push downs.

Sounds like alot but its just 3 sets of biceps and 3 sets of triceps done in giant set fashion for 6 consecutive sets. Major pump!!! My arms hurt to the touch today as does my lower lats and inner pecs to boot!

Todays plan:

Lower Body

8 minute treadmill warm up, hip prep......

smith squats
90x12
110x12
130x10
150x10
170x10

nordic leg curls
4x8

hammer strength linear hack squat
4x8

leg press calves
4x20

standing cable bilateral twist
1x20
superset with
kneeling rotory torso twist machine
1x20
and....
decline sit ups
1x10 eccentric focus with hands behind head
and.......
arm support straight leg raises
1x20

8 minute treadmill cool down


Legs felt like tree trunks when I got done!

I wont be listing weights other then my main 2 lifts per workout since I will be jumping between 2 different gyms weekly from now on. The loads will look odd week to week if I list loads then. I go free weight for the first 2 lifts so that should be consistent gym to gym, the other machine however will very a bit so only reps and sets will be listed.

[Joshua H]

As of yesterday I bumped my food intake up to ~80g fats, ~400g carbs and ~275g proteins. My staple food sources center around peanuts, whey, oatmeal, raisins, chicken, cottage cheese, and whole eggs. Nothing pretty but it works and I can buy it in bulk for cheap until I can start to bank some cash from the new job. Just 11 days till pay day! I hope the 60 bucks I have now lasts that long! Yikes!

[Joshua H]

45 Minutes of treadmill incline waling yesterday before work....yes I do Sundays now.....not as bad as it sounds however when you work in a 22,600 square foot gym all day....

Today back at it, upper strength day

smith flat bench ss with seated rows
90x15, 110x12, 130x10, 150x6, 150x6
and
120x15, 140x12, 160x10, 180x8, 180x8

hammer strength machine shoulder press ss with wide pull downs
70x9 for 4 sets
140x10 for 4 sets

db curls ss with straight bar tricep cable press downs
4 sets of 15-12 reps each

cable twists
2x10 each way

kneeling rotational torso machine
2x10 each way

decline sit ups
1x15 eccentric

12 minute pwo recumbent bike cardio.........done!

Thats all!

Intake of Foods:

378c, 82f, 259p

[Joshua H]

Yesterday was lower body power which is the same as always...

5 min warm up via bike, hip mobility...

10x4 smith box squats

4x5 drop jumps

4x10 split jumps

3x20 calf poppers

3x12 eccentric decline sit ups.


Today...36 minutes cardio via gauntlet, 12 stepper, 12 bike, 12 jogging.

Food Intake: 59f 295c 270p

Budget been so tight my meals been like this since Tuesday....none workout day

1 scoop whey, 2 whole eggs, 1 cup oats

1 cup oats, 6 oz chicken

same as meal above for next 2 meals

1 scoop whey, 2 whole eggs, 1 cup oats

1.5 cups 2% cottage cheese


I sub in 12 marshmallows and 2 scoops whey for my 2nd meal on training days.

I get my first check in 7 weeks next Wednesday and I cant freaking wait for it! Having had all the same bills and no income for this time has killed my cash flow and everything that goes with it like supps, food and any form of entertainment what so ever! Safe to say my contest plans for June 26th have long been drained due to limits in feasible preparation and resources. Sucks big time as I hate making excuses for not doing what I love to do and after having made it public I would be in this NANBF show as well!

[Joshua H]

Been way busy this weekend folks!

I went out and test drove 2 cars this weekend amongst many other things. I have locked down a car at last as well! I am going in to pick up my 2007 Chevy Cobalt LS on Wednesday evening after work. I talked the guy down to 8100 from 8980 so I feel good about that. I can finally get off 2 wheels and not worry about the damn rain any more!

Shopping will also be much more enjoyable given I shop at Sams! You cant hall jack on a motorcycle when you shop at Sams!

I get my first paycheck in 6 weeks this coming week as well which is I have been craving more than ColdStone Gotta Have It sized cake batter with cookie dough mix-in!

My fridge for the past 4 weeks since moving to Columbia, MO has been pretty spotty to say the least as has my supplement cabinet.

Past 2 workouts went amazing and left me feeling it for a few days (still am in my legs) Been able to try out several new machines and hammer machines now that I have full access to the university rec complex where I work. Nice to have the option to choose what exercises I can do week to week vs being stuck with the same ones as before my move.

Lost 4lbs since moving because my diet been so restrained by budget this past month. Down to 200 even which blows cause I was making good gains before that time!

Working today 830-430, office work, coordination stuff, paper work and then some nice easy facility tours to wrap up. Going to hit 30 minutes of lap swimming today after work for cardio. Something I not done for over a year!

[Joshua H]

Caught a huge break yesterday as for my supplement neeeds go. I got in a huge sample package of 100% whey and muscle juice from ultimate nutrition as a trial batch for our nutrition bar within our gym at MU Rec. We however cannot provide supplements that are not approved and agreed upon by senior staff so now it sits in my office under my desk for the next month at least! This came at the best possible time as all I had left of my own proteins was 4-5 scoops of chocolate ON whey! So from now on I will have 2 packs muscle juice and 1 pack whey post workout to get me 58 grams protein, 87 grams carbs and 9 grams fat. Had Vanilla Cream last night and it was pretty good I must say!

The workout however was as is:

Shoulder prep and cuff warm up...

Incline Bench
Bar x 45 reps
135x6
145x4
155x4
165x4
165x4
165x4

Jump Chin Ups w/ 5 sec eccentric
5x5

Hammer Decline Press
2x10

Hammer Pull Down-Row
2x12

Hammer Shoulder Press
3x10-12

Hammer Seated Shrug
3x12

EZ Bar Curl
2x12

Hammer Seated Tricep Press Down
2x12

Yesterdays diet plan:

4 xlarge eggs
1 cup oats

1.5 scoops on whey
1 oz plain nuts

4 xlarge eggs

1 cup oats
1/4 cup raisins
6 oz cooked chicken breast

ultimate nutrition muscle juice + whey

1.5 cups 1% cottage cheese



Legs tonight after work! Already got 35 minutes cardio in this morning on the treadmill. 86 degrees they say today! Damn!

[Joshua H]

Ok gang update time indeed!

Got 2 kick ass workouts in this past Monday and Tuesday, been hitting up my gym here at work which again has 10x the equipment of which much is my personal favorite of Hammer Strength! I love the line more then anything out there to date!

I also been using lap swimming in our Olympic caliber pool here at MizzouRec which seems much easier on my legs then jogging or even biking has been for that matter. I have not done a treadmill or bike/dry land cardio session in almost 10 days now actually.

My weight is sadly still dropping to what was today 198lbs flat fasted and nude! The bare bones minimal carb diet has been doing some damage despite my efforts to keep calories higher from protein and fats with what food I can afford up to now. However I may be in the shits now but as of 12am tonight I get my paycheck deposited into my account and all will be better tomorrow when I can 1) go put by down payment on the 2007 Chevy Cobalt and walk off the lot with that baby! and 2) do normal grocery shopping at Sam's at last! I am so damn pumped to have these basic issues solved after 5 weeks of half assing my food, shopping, transportation all due to tight finances!

I have learned to appreciate so very very much how privileged I will be with a car and money in the bank from tomorrow onward!

I also been asking various supplement companies directly to sample a product or 2 here at our rec center, specificly within our gyms nutrition bar over the summer. My student staff and I are going to try out selected items from IDS, E2Performance, Ultimate Nutrition, VPX, and BodyWell Nutrition for the next 4-6 weeks to see what we like best. Then we will likely by wholesale from that brand name for the fall/spring semesters. I have tubs/bags/boxes/bins of supplement samples in my office right now in the past 3 days alone now! I get some funny looks when fellow staff come in and see it all....lol!

Yesterday and today just cardio, 35 minutes lap swimming after work, kicks my ass!

Tomorrow I will be off 2 wheeled scooters and in a 4 wheeled car after whats been almost 4 months without my own car! Thank goodness!

[Joshua H]

Eggs 2 36 pack 5.64
Beef 1 6lb 14.68
Chicken 1 6lb 11.88
Salad 1 3lb 2.47
Raisins 1 64oz 6.98
Peanuts 1 52oz 5.76
Oats 1 9lb 6.98
Tuna 1 66oz 6.88
Mustard 1 60oz 3.56
Salsa 1 76oz 4.98
Onions 1 5lb 5.47
Bell Pep 1 6 each 5.98
Mushrom 1 100oz 5.88
Tomato 1 8 cans 5.98
Cook Spray 1 2 cans 5.88
Coffee 1 39oz 9.77
Cottage 2 3lb 9.48
118.25


This was my grocery list/bill from this morning after my first of many trips to SAMS club now that I have a car and a paycheck! It has not been this fun to go shopping in perhaps my whole experience of grocery shopping! This is the fullest my fridge and cupboards have been since my arrival in Columbia back in late April!

I hit up the gym today at 12 noon to get my body comp done by one of the trainers there with the lange skin fold caliper. We did the 7 site and with that I came out at 11.9% which I am happy with at the time being.

I then hit up my workout as follows:

db bench
55x12
75x8
85x5
85x4
85x4

seated wide row
160x12
185x10
195x8
205x8

seated db press
45x10
45x10
45x10
45x10

hammer iso wide pull down
180x12
200x12
200x12
200x8

seated chest press machine
3x10

hammer seated shrug
180x12
180x12
180x12

seated db side raises
25's x12, 12

seated db curls
35x10
35x10
35x8

flat db tricep extensions
25x10
25x10
25x10

nautilus ab crunch machine
3x15 with 2 sec hold at bottom


This workout kicked my ass yet it felt amazing!!

Been putting my 2 biggest meals pre and post now that I have food in the house!

New plan on workout days for pre and post meals....


1 cup oats and 1/4 raisins with 6 oz cooked chicken breast 90 mins pre

2 E2Performance Ergo Caps 15 minutes pre

train 90 mins-
sip 2 scoops AminoVital ER7500

10 minutes post after stretching-
2 packs UN muscle juice
1 pack UN whey protein

2.5 hours later

1 cup oats, 1/4 cup raisins, 4 whole eggs, 4 oz cooked chicken, mixed veggies


This should get the numbers back where I need them to be!

[Joshua H]

Yesterdays workout was sick! Here she is!

Trap Bar Deadlift:

135x15
225x10
275x8
315x6
405x4
405x4
405x4

Angled Leg Press
400x12
400x12
400x12
400x12

Prone Leg Curls
60x15
60x15

Leg Extensions
90x15
90x15

Standing Calf Press
100x12
100x12
100x12

Track Lunges
BW X 30 steps - 2 sets


Food Intake: 78f, 450c, 244p

Had an amazing night at Hooters as well watching the BlackHawks take the Flyers 6-5 in game 1 and Evans kick the crap out of Jackson in a unanimous decision! Its a good weekend!

[Joshua H]

Sprint intervals on Wednesday, yesterday off and today was upper power with sprints later on. Here we go....

7am....rec center gym, trained with our fitness coordinator this morning as he wanted some insight to more power/plyo based training vs endurance triathlete type workouts.


clap push ups
6x5 with 60s rests

jump chins with 6 sec eccentric
4x6 with 60s rests

db push jerks
50's for 4x6

buddy bb curls with 70lbs
12,11,10

tricep power dips with 5 sec eccentric
10,10,10

abdominal wheel roll outs
3x10

workout took about an hour to the dot, then at 115pm I was back at the track for interval sprints as follows...

10x150m sprints at 90% max speed, walking back to start between reps.


I sent off my reg forms for the ADFPF (american drug free powerlifting federation) meet on June 26th to be held right where I work at the UM Rec Center weight room! How convenient is that! I will be in the 90kg open class. The MO state recored was last set at 1370lbs total in July last year. My current totals based on my last PR #'s are 1285lbs and that was about 3 weeks ago, I still have 3 weeks before the meet.

Excited as all hell to be prepping for something at last!!

[Joshua H]

Saturday lift:

1pm

trap bar deads
225x10
315x6
405x2
425x2
445x2
455x1

hack squats
200x8
220x8
240x8
260x8

calf press, standing
135x8 for 4 sets

bb good mornings
135x8 for 3 sets

Intake for the day:

83fat, 455carb, 255protein

Thats all folks!

[Joshua H]

With just under 3 weeks till meet day this is where we stand:

Weight 200lbs flat, fasted, nude. Shooting for 198.25 class.

Todays lift:

845am

bb bench
135x10
155x8
185x6
225x4
250x2, with assist
225x3, with assist

bent over bb row
185x6 for 4 sets

seated bb shoulder press
135x4
135x3
115x4

bb curls
80x10 for 3 sets

hammer seated tricep press down
130x10 for 3 sets

kneeling abdominal roll outs
3x15 reps

730pm

treadmill sprints on woodway

20s "goes" at 14mph x 10 reps with 2 minute walk recovery...

intake for the day

80g, 475g carb, 250g protein

[Joshua H]

Todays lift as follows:

845am

bb squats
135x10
185x8
225x6
275x4
315x2
335x1
345x1

db single leg rdl
40lbx10 reps each for 3 sets

standing calf press drop sets
4 sets of 5 drop set with -10lbs per set

leg extensions
4 sets of 15,12,10,8 with a -10lb drop per set

prone leg curls
same as leg extensions

ab wheel roll outs
2x15

730pm
recumbent bike intervals, 20 sec goes x 10 reps with 2 mins breaks.

Food Intake: 88F, 467C, 255P

[Joshua H]

Yesterday was a total off day, no gym work or cardio at all.

Today was as follows:


db chest press 5,5,4,4,2,2,2,2, 65,70,75,80,80,85,85,85
db band row 8,6,6,6
seated db press 4,4,4,4 55,55,55,55
db alt curls 24,18,10 35,40,45
tricep power dip 10,10,10 bw

Also did quick 5 minute circuit of abs and core at the end of my session. Not a bad lift for taking it back to the smaller anytime fitness gym which I have not trained at in 2 weeks now. Played golf for the 2nd time in my life with our assistant director and an out of state sales rep who works wit lifefitness. I found that I suck at golf more then marathon runners do at 500lb deadlifts so lets leave it at that. Still not a bad gig to get golf and lunch for half a day of work is it?

Food intake:

73F, 330C, 251P

Skimped on 2 meals this morning due to golf game with the big wigs so my intake ended up lower then a standard off day which I hate to see but one day out of 7 wont kill me or my progress so no harm done.

[Joshua H]

Well things have been god lately but for some reason I feel as though the past 2 workouts have been less then optimal. I have not felt the normal gusto I can naturally bring to the gym without a blink. I really had to work my ass off just to go!

Yesterday I did upper body power and the day before was lower strength. Both were adjusted to be more bodyweight based, unilateral based and then of course power based. They ended ok and the intent was met but only due to the adjustments I made as I knew full well a normal workout of traditonal compound lifts would have been a waste and a dissapointment.

I have the feeling that by adding in the 3 days of 10 track sprints might be hampering my recovery on my off days as thats the only change I made in training as of late last week. Maybe some CNS overload or just the fact that I dont have ample to to fully recoop with those in the middle of my recovery?

Diet is the same as before when things were clicking on all 6 so I doubt its that.

Still holding at 198lbs even so no major weight changes in the past month either.

Today is an OFF day meaning nothing at all. No weights or cardio at all. Just rest and rebuilding. Tomorrow I hope to feel like a new man with 100% energy and drive for the gym back in my veins!

Till then, you all take care now!

[Joshua H]

Here she is folks...

http://i192.photobucket.com/albums/z210/oregonpanthers/BULKDIET20.jpg

Just a one day example of what my totals and food sources/combos will be for the next 5-6 weeks time to see how the diet reacts with my weight, performance strength. I seem to have SICK workouts when I have higher carb intakes pre workout. In general I seem to be running on jet fuel all day on the days I bump up my carbs and drop down my fats. I even speak better, think quicker and articulate faster when I have higher carbs. No joke at all, its not that I notice it as much when I do but I feel it when I can do these things on moderate or lower carb plans of 300 or less while training with the volume I have now.

[Joshua H]

Yesterday being 1 of my 2 off days I took the workout over to the MATC (mizzou athletic training complex) where the school athlete train vs the student rec center where I work and the rest of the student/staff body workout.

Got in at 3pm to go through a 30 minute hip mobility drill set with a couple sprinters who work for me over in the rec. I have been adding sprint workouts to my off days and I want to make sure I stay flexible and mobile and of course dont get injured as a result of it. At 330 it was hammer time!!

BB Bench (2 min breaks)
155x5
175x5
195x5
225x2 (3 sets)

Bent BB Row (2 min breaks)
195x6 (4 sets)

BB Split Jerk (1.5 min breaks)
135x5 (3 sets)

EZ Bar Curls (2 min breaks)
80x10 (3 sets)

Chain Dips (2 min breaks)
50lbsx8 (3 sets)

That was all for Friday!

Today was just 35 minutes power walking 1st thing in the morn at the Anytime Fitness down the road from me. Going to be taking 1 pack Amino-Vital 7500ER before fasted cardio sessions from now on as well.

Tomorrow same plan as today, back for more notes Monday!