Gains of 2012 and Beyond

[Joshua H]

Been keeping a log since this time of year last year on a few other sites as well but really want to keep one here as well to gain some feedback from the members of this forum as well. Lots of great talent and experienced people here to benefit from so why not? I am going to pretty much just cut and paste what I put up on those forums for everyone to see here. I started at 191lbs flat at 6'2" and want to get to 215 by the end of the year or as close to it as I can. Marc Lobliner is doing my diet with me so he oversees all that. I will list my workouts for the day and then also post my Saturday pictures and weigh-in #'s for the week as well. This has been my current plan of attack for 5 weeks this week now:

Split-
M legs strength (squat focus)
T upper strength (bench, row & military focus)
W SS cardio - 40 mins
TH legs hypertrophy (sumo deads and leg press based)
F upper hypertrophy (chest/shoulders focus)
S upper hypertrophy (back, biceps, triceps focus)
Su SS cardio - 40 mins

I will start off by listing yesterdays workout for you all....

Thursday Legs Hyper:

Hip mobility and prehab work, band stretch.......

sumo deadlifts: (need to figure out foot position and toe angle to get these down pat!)
225x8
225x8
275x6
315x5
365x3 (added belt here)
405x2 (3 sets)
315x6 back off set, no belt

angled leg press
3 plates x 15
4 plates x 12
5 plates x 10
6 plates x 7 (went down a bit too slow on the reps of this set, missed getting all 8 reps!!)

hamstring hypers
2x20

power wheel roll outs
3x10

prone hamstring curls with pause at top
1x20

leg extensions with pause at top
3x20

seated calf press
2x40

Foam Roll, Band Stretch, Done!!

[Joshua H]

Friday fun day with some chest and shoulders action! Here we go!

cuff work, shoulder matrix, scaptions and prehab......

incline bb bench press
115x12
125x10
135x8
145x6

depth push ups between 6" raises benches
3x10 with 2 sec pause at bottom

smith machine kneeling shoulder press (no lock out and no stop at bottom, constant deltoid stim every rep!)
5x15,15,15,10,10 (varied weights and stretch bands)

seated db 6 way shoulders (this freaking kills!)
3x10 with 10's

cable face pulls ss with cable cross over
3x15 each with a pause at the squeeze phase of each respective exercise

x-cross crunches
3x30 (15 each side)

bb shrugs
3x20 @ 205lbs

That's a wrap for today!

[Joshua H]

Week 3 pictures taken this morning pre lift and pre weekly cheat meal.

6'2" and 192lbs with Omron BIA reading at 10.9%

http://i192.photobucket.com/albums/z210/oregonpanthers/th_sidechest-2.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=sidechest-2.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_rearlat-2.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=rearlat-2.jpg)
Pic taken about 2 seconds early before lifting my head and setting the pose.....oh well
http://i192.photobucket.com/albums/z210/oregonpanthers/th_rearbiceps-3.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=rearbiceps-3.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_mostmusc.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=mostmusc.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_frontlat-1.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=frontlat-1.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_frontbiceps-3.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=frontbiceps-3.jpg)

I look sweaty only cause I came in from tanning and its 92 degrees and sunny in these parts right now.

[Joshua H]

Workout to come later but as of yesterday I have been sent my changes for diet which are as follows:

(Started yesterday)
300g carbs
255g protein
90g fats

On and off days the same as for macro totals.

As mentioned before, this will be my 3rd week with no HIIT cardio at all on my 2 off days. I will continue to do 3 LISS sessions per week via stationary bike or brisk walking, nothing over 140bpm either.

One free meal per week as has been the case for 6 weeks and counting stays the same as well.

[Joshua H]

Monday Legs Attack!

Squats!
135x12
185x10
225x8
275x6
315x4 (4 sets)
225x8 (back off set)

BB RDL
225x10 (3 sets with 1 sec pause just above the ground)

Leg Extensions
3x20

Lying Leg Curls
3x20

Standing BW Calves
2x50

Power Wheel Roll Outs
3x15

Foam rolling, stretching, quick treadmill walk and done! Solid workout today! Really good energy, focus and feel to every lift today. Gotta love that!

[Joshua H]

Today was upper body max strength, here we go!

flat bb bench press
5x4 at 195lbs

prone bb rows (flat bench elevate off floor) (overhand grip)
5x6 @ 135lbs (1 sec hold against bottom of bench)

seated bb shoulder press with short back seat
5x5 @ 115lbs

preacher curl machine
3x12

seated chest press machine (short bar placed between handles)(close grip press)
3x12

hammer strength dual ab crunch machine
3x15

Done!!

[Joshua H]

Today I changed it up a bit and did a 7 day trial pass to the local Golds Gym we have in town which also happens to be all but 3 miles from the Anytime Fitness gym I have been training at since moving home a month ago. I just had to give it a go and see what its like (not having been in the place since it opened in late 2008). I have 2 weeks left in town before relocating to Washington state so it was not or never...

Legs hypertrophy/volume workout was on the agenda, here we go!

sumo deads
225x8
225x8
315x6
315x6
405x2 (5 sets)
315x6

angled leg press
2 plates x 15
3 plates x 12
4 plates x 10
5 plates x 8 (2 sets)

leg extensions
3x15

seated leg curl / prone leg curl / hamstring hyper bench (1x15 of each)

seated calf press
3x20

FreeMotion standing cable crunch
3x15

I hit a quick 5 minute walk at the end to loosen up the legs and then I noticed the gym had a power-plate (aka vibration platform) so I gave that whirl as well for a few sets and I swear it really does help with loosening up the legs and re-establishing muscle length-tension so that you dont have to leave the gym feeling like a cramp is right arounf the corner or that your legs are full of lead shot for the next 3 hours. As far performance benefits from these contraptions, not yet on that wagon...


Dropping down to 5 meals a day as of yesterday, so every 3.5-4 hours I eat. Gotten to busy with things to eat 6 meals a day this week and next. Gotta roll with it and make it work however I can and this is it. Same macros as before, just bigger meals eaten less often.

[Joshua H]

A-MAZING lift today! One of the best chest/back combo workouts I have ever had period! See the carnage below folks!

2:10pm.....Golds Gym Fitchburg, WI
-15 minutes after pre-lift combo of hemovol/craze
-2.5 hours post pre lift meal (an hour later then planned, brothers car quit on the way home, family comes first so I went over and picked him up and got him home, then continued on my way to gym)

cuff warm ups, dynamic warm ups etc...
-all sets taken right to failure at rep range listed.
-no time kept between sets, went be feel only.

incline bb press ss w/ chest supported t bar row
2x8-10 each

flat Hammer chest press ss w/ hammer low rows
3x10-12 each

Hammer wide chest press ss w/ assisted wide pull ups
3x12-14

standing cable flys ss w/ db shrugs
2x15 and 20 respectively

peck deck ss w/ smith bb shrugs
2x15 and 20 respectively

Had the most amazing pump going from set 1 all the way though the final rep of today's workout. Just sick is what it was! Loved every minute of it! No ipod or music at all either today and still a crazy good workout on many levels.

Tomorrow we wrap up the week with shoulders, biceps and triceps so I hope to mimic just what went down today once more!

[Joshua H]

Yesterday arm blast!

paramount seated shoulder press machine
3x10

techno gym seated shoulder press machine
1x12

freemotion seated cable shoulder press
1x15

6 way db shoulder raises (john meadows via bob k.)
3x10

assisted chin ups ss w/ assisted dips
2x12 each

seated db curls ss w/ decline db tricep extensions
2x12 each

freemotion cable curls ss w/ freemotion cable tricep kickbacks
2x15 each

matrix machine preacher curl ss w/ matrix seated tricep push downs
2x16

freemotion standing ab crunch
3x12

Once more......crazy ass pump during the whole workout. No timed rest periods for 3 workouts now, all by feel. I seem to prefer this means of training right now as I can hold a pump better and keep a better pace in my workouts. Strength stays just fine despite the slightly faster pace.

Weight this morning for weekly weigh in was 190.5 which is down 2lbs from last week. Not happy bout that even after upping calories all week and hitting macros spot on. I have pics taken as well but they are on my brothers camera phone (damn thig takes great HD pictures) and he is out of town until this evening. I will upload them all then.

Today is cardio, 40 minute walk at the dog park with my dog is all. Its only 84 degrees today which is a god send from the 90+ days we had, had for 7 straight days.

[Joshua H]

3 of the 5 normal weekly pics from this morning. other 2 will not load for the life of me from the camera they were taken on, oh well.

http://i192.photobucket.com/albums/z210/oregonpanthers/sidechest-3.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/rearlat-3.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontlat-2.jpg

[SwoleChamp]

Looking good bro keep up the work!

[Joshua H]

Macros are moving up as of Yesterday. Got the word from Marc to bump them up as seen below....

277 protein
350 carbs
90 fats

Gotta get this weight gain going again! Time to grow folks!

[Joshua H]

Last nights weekly cheat of Sushi rolls (first time I have ever had it) at a formal sushi joint. AYCE for $25 Sunday nights.

Safe to say I am a huge fan now!

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/th_0bb3b988.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/?action=view&current=0bb3b988.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/th_38b2bd8e.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/?action=view&current=38b2bd8e.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/th_889d4dcd.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/?action=view&current=889d4dcd.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/th_a6db05ed.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/?action=view&current=a6db05ed.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/th_cf1155f2.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/?action=view&current=cf1155f2.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/th_b3e2e1f6.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/?action=view&current=b3e2e1f6.jpg)

[robert da strongman]

Looks like some good sushi

Sent from my LG-MS690 using Tapatalk 2

[Joshua H]

Legs day, lets have it!

hip mobility, 5 min cardio warm up, dynamic stretch...

squats
135x12
185x10
225x8
285x6 (4 sets)

angled leg press
3 plates x10
4 plates x10
5 plates x10

precor super squat
3x10 (forward foot postion for hammies focus)

hamstrings triset
seated leg curl x20, prone leg curl x15, hyperextensions x10 (2 rounds(

leg extensions
3x15

standing calves
4x15 (1,2,3 and 4 plates from set 1-4)

freemotion ab crunch
3x12

Thats a wrap folks!

Post lift grub:

ff, plain greek yogurt, lite and fit vanilla yogurt, cocoa powder, muscle milk, vanilla wafers

http://i192.photobucket.com/albums/z210/oregonpanthers/f2e80b8e.jpg

[Joshua H]

Upper body max effort:

1 minute timed rests between each exercise set, 2 minutes between exercise pairs

hoist seated chest press ss w/ hoist seated row

5x10,8,6,4,3

hoist seated shoulder pressss w/behind head pull downs

4x10,8,6,4

bb curls ss w/ body weight skull crushers in smith machine

4x10 each

ab coaster (what the hell?)

4x12

paramount shrug machine

4x10

10 minutes post lift incline treadmill walking 4mph, 4%

Post lift grub: (DQ Banana Split Blizzard w/o chocolate syrup......not a fan)

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/db871d40.jpg

[Joshua H]

Yesterday was just a lite cardio walk for 45 minutes with my dog around the neighborhood so nothing crazy there.

Today was crazy and we hit legs good! Here she is:

smith squats with feet moved forward and mid width stance
1 plate x 15
1 plate + 25 x 12
2 plates x 10
2 plates + 25 x 8
3 plates x 6
2 plates x 10 (2 sets)

angled leg press wide and high stance
4 plates x 10 (4 sets)

horizontal leg press high narrow stance (fats push, slow decent)
260x12
280x12
300x12

leg extensions
100x10 (3 sets)
90, 80, 70, 60, 50 x 3 reps each in drop set fashion

seated leg curls
110x10 (3 sets)
100, 90, 80, 70 x3 reps each in drop set fashion

seated calves
45x20 (3 sets)

seated ab crunch machine
70x15(3 sets)

5 minute post lift elliptical, stretch, foam roll, done!

Post lift grub was another round of DQ Blizzard + Whey shake bliss!

[Joshua H]

Chest Back Slammer!

Cuff matrix, shoulder mobs, scaptions....etc....

incline precor icarian chest press SS with seated cable mid row
25x12 / 120x12
35x10 / 160x10
45x 8 / 180x8
45 x8 / 180x8

seated chest press SS with seated wide grip row machine
200x10 / 200x10 (3 sets each exercise)

decline db press (supinated to pronated with each rep) SS with reverse grip lat pull down
50's x 10 (3 sets) / 160 x 10 (3 sets)

peck deck SS with cable pull overs
2x20 each exercise

Great pump and killer good workout today. Kept a good pace and once more, not timing of rests, just by feel alone. Moved some good weight to compared to last time I used these machines at this gym.

Peace all!

[Joshua H]

This morning I was 194 even. (+3.5lbs last Saturday) and 11% BIA reading (10.9% last week)
Pics taken pre lift and pre cheat.....in a 95 degree garage....yeah

http://i192.photobucket.com/albums/z210/oregonpanthers/frontlat-3.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/handsonhips-1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/rearbicep.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/rearlat-4.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/sidechest-4.jpg


Todays lift was delts and arms:

bw chins ss with dips (slow eccentric)

3x12,10,8
seated machine shoulder press (neutral grip)

100x10 (3 sets)
drop sets 80x3, 60x3, 40x3
bw skull crushers ss with smith machine drag curls
2x12 each

seated 6 way db shoulders
3x10 with 10's

straight bar preacher curl ss with decline cable tricep extensions
2x12 each

single arm cable bicep hammer curls ss with single arm cable tricep extensions
3x15 each

bb shrugs
3x20 @ 225lbs

Rocking good workout today folks! Weight is moving up (for now) so I hope to keep this going for the weeks to come!

[Armando22]

Great push and monster excellent exercise these days. Kept a excellent speed and once more, not moment of sets, just by experience alone. Shifted some excellent bodyweight to in comparison to last time I used these devices at this gym.

[Armando22]

Great push and monster excellent exercise these days. Kept a excellent speed and once more, not moment of sets, just by experience alone. Shifted some excellent bodyweight to in comparison to last time I used these devices at this gym.




Orlando Personal Training (http://fortepersonaltraining.com/)

[Joshua H]

Been out of town in Norfolk, VA for the past week (since Monday morning) for work training. Got back yesterday evening. I got 3 mild workouts in while in Norfolk which worked well because I planned it in as a deload week for me. I had to do 4 days of cardio as well because the manager I was trained under basically asked us all to join her for 6am workouts which was all running.......I cringed at the sound of the word running! Not for the sake of it being difficult but because its the last thing I need as a struggling ecto in the offseason!

It showed this morning to as I am back to 191.5! I'm shot right back to where I was June 16th! 5 weeks time and only 1/2 lb net gain! I would have just ate more but the training we had all day limited my chances to eat my 6 meals along with what food I could bring with me to eat (no hotel fridge or micro....so not cool!)

I took (along with last Sunday) Monday and Friday 100% off this week with no weights or cardio. Tuesday-Thursday I trained and covered the whole body in those 3 days. Yesterday was a very easy dog walk when I got home to stretch the legs from 3 hours of plane rides. Today the same thing, dog walk for 45 minutes or so. Back to action tomorrow for the last 2 workouts I will have in Wisconsin for many, many, many months as I will be leaving for Seattle on Wednesday morning to move out for my new job with the Navy MWR division! I start the 30th so I have some time to get moved in and settled. I jacked as hell for this major life change and career beginning!

Pics coming later today as always.

[Joshua H]

191.5 and 11% today. pics below from today was well.

back to the weight i was june 16th so after 5 weeks of hard work and many hours at the table......this i a little frustrating to say the least....

http://i192.photobucket.com/albums/z210/oregonpanthers/rearlat-5.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/rearbicep-1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontlat-4.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontbiceps-4.jpg

Notes to consider....
1. this was a deload week. just 3 workouts. no lifting/training monday, friday, saturday or today.
2. most days this week i hit 4-5 meals with training demands for work while on the east coast
3. i wound up doing 4, 30 min jogs in the am with our training manager this week as well, kinda had to.

[Joshua H]

Yesterday I was finally back at it hard core and it felt great! I am changing up the program as planned after last weeks deloading week. I am now starting a 12 week training cycle of wendlers 5/3/1 boring but big program. Its 4 days a week vs 5 as I had been doing prior to deloading week.

Monday went down like this:

seated bb shoulder press
bar x12
25's x6
25's and 5's x6
25's and 10's x5
25's and 10's and 2.5's x5 (5 RM week)

super set varied grip assisted chins/pull ups
5 sets of 10 reps
with
flat bb bench press
115 x10

3x12 face pulls

3x12 db curls
superset with
3x12 tricep cable press downs

Took me about 70 minutes start to end to wrap up this bad boy. Felt good to keep it short and sweet and just hammer out the reps at the set % maximums.

Thats all we had for yesterday folks. Today I will post my final workout in Madison, WI let alone the state for many months as I leave for Seattle tomorrow morning at 8am for good!

[Joshua H]

Workout 2 of 4 on the week....

dynamic movement prep, core prep.....etc...

deadlifts:
135x8
225x6
275x5
315x5
375x5

squats:
185x10 (5 sets)

bw standing calve raises
4x12

hanging ab sling knee raises
4x10

Foam roll, done! Short and sweet!

Post lift grub:
grass fed lean beef, provo, grilled onions, omega 3 egg, turkey bacon, spicy chili beans and pretzel bun
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/burger-1.jpg

[Joshua H]

Thursdays upper body was like this:

hammer flat chest press
45's
45's and 25's
x2 45's
x2 45's and 10's x5 reps (5RM week)

smith shoulder press
5x10 @ 25's and 10's

assisted pull ups/chins
5x10

db curls, tricep cable press downs, cable face pulls, 3x10-12 each

And for todays lower body workout....

squats
135x10
185x8
225x6
275x5
285x5 (5RM week)

deadlifts
225x10 (5 sets)

standing bw calf press
4x15

kneeling ab cable crunch
4x12

Post workout yumminess in Bremerton, WA, my first exposure to sushi in Washington.......very good indeed!!

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/024c510d.jpg

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/f7501d42.jpg

[Joshua H]

Today was assessment day and this is what we got...

195.5lbs (+5lbs since last week)
11% via BIA (same as last week)
33.25" abdomen circumference (1st measurement)

pics:

http://i192.photobucket.com/albums/z210/oregonpanthers/rearlat-6.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/rearbiceps-4.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontlat-5.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontbicep.jpg

Had to use the only private room at the gym to get pics which was less then 6x6' with one mirror and ledge to set my camera on leaving less then perfect pictures without good leg shots in there.

1st week of 5/3/1 boring but big (5RM week) went over very well. Cant wait for week 2 to start up!

[Joshua H]

3RM week shoulders workout....

seated smith press
4 warm ups
100x6
110x5
120x3
130x3

wide lat pull downs and smith flat bench press superset
5x10 each (with 30 seconds between each exercise)

medium grip smith machine inverted face pulls
3x12

db curls and tricep cable extensions
3x10-12 each

Short and sweet folks.....more is less and the KISS concept will be the base of the next 3 months of training. That and eating lots of good nutritious foods!

[Joshua H]

Day 2 of week 2 on 5/3/1 B.B.B program.

Lower-body deadlift max

lite cardio warm-up, hip matrix, dynamic movement prep etc....

deadlifts, tradition stance (*goal set)
135x10
225x8
275x6
315x5
375x3
390x3*

squats, medium stance
195x10 (5 sets)

BW standing calf press
4x15

smith bb shrugs w/ pause at top and bottom
3x20 (45 & 25 per side)

lite cardio cool down, stretch cage.....done!

Another short and sweet, to the point workout. Really liking the pure simplicity of the program so far.

[Joshua H]

Day 3 of week 2 on 5/3/1 B.B.B program.

Upper Body bench press max

lite cardio, cuff matrix, dynamic movements etc...

bench press

135x10

155x8

185x4

195x3

195x3

seated bb shoulder press

95x10 (5 sets)

assisted neutral grip chins

5x10 (-40lbs)

kneeling cable crunch

5x10 (75lb stack)

standing cable face pulls with 1 sec iso pause

3x12

superset cable rope hammer curls with cable vbar tricep press downs

1x20

1x15

1x12

1x10

(added 10lbs per set with only 30 sec breaks between each exercise)

Thats a wrap for today!

[Joshua H]

Just cardio this weekend folks. Lifted legs on Friday but wont go into that right now, missed my log report and I dont have the exact workout with me now so will let that one go.

Had my weekly weigh in this morning and we had

201lbs even
11.7% bodyfat
33.5" abdomen measure

Weight still coming up 3 weeks in a row now so I am one happy camper!

Did 10, 50 yard interval parachute sprints yesterday and then today was 30 minute gauntlet cardio by doing 5 minutes per machine for 6 different machines back to back.....ellpitcal, bike, stepper, arc trainer, upper body erg and finally the Jacobs Latter. Kicked my ass but it went by quick as you never spend more then 5 mins in one place.

So far things are going well here in my new home of Seattle and with the new job as well.

[Joshua H]

Its 1RM week for 5/3/1 B.B.B and that means new PR's all round for the big 4 lifts in the program, military press, dead, squat and bench!

Today was day 1 of week 3 which again is 1RM week. I hit some shoulders max effort so here we go!

615pm, Bangor Naval Base Gym

cuff warm ups, shoulder mobility series, upper body erg...

military press
95x6
105x5
115x4
125x3
135x2
150x1 (PR!!)

Hoist Seated Chest Press
5x10 @ 160lbs (good 3-4 second eccentric every rep)

Hoist Medium Pull Downs
5x10 @ 155lbs (same as above)

Rope Cable Face Pulls
3x15 @ 55lb weight stack (pause at the back of each rep)

DB Curls SS with Vbar Tricep Cable Press downs
45's and 70lb weight stack respectively
3x10 each

Kneeling Cable Crunch
5x10 @ 70lbs

That be a wrap for today! More PR's to come tomorrow!

[Joshua H]

Deadlift Max Effort 1RM Workout:

Hip mobz, foam roll, bike warm up.....

Deadlift:
225x6
275x5
315x4
365x3
405x2
415x1
425x1

Squats:
205x10 (5 sets)

Standing BW Calve Press
3x20

Hip/Ankle Prehab work....foam roll, cool down walk on tread, done!

Short and sweet folks!

[Joshua H]

Yesterday was just cardio, some wind sprints on the local high school feild did the job.

Today was max effort upper body bench press:

bench press
135x6
155x5
185x4
205x3
215x2
225x1
225x1

reverse grip short handle pull downs
5x10 (5 sets)

seated machine shoulder press
5x10 (5 sets)

seated machine shrugs
3x15

seated hoist cable curl machine ss with seated hoist tricep push down machine
3x15 each

power wheel roll outs
5x10

Decent workout but a little sapped on energy today as I lead 3 prior fitness group classes for the sailors on base today as well. Nothing killer but the constant activity and running around to lead classes still takes its toll eventually.

Peace out for tonight gang!

[Joshua H]

Friday was the end of week 3 which was 1RM week to remind all of you where I was with things.

On the menu was max squat and volume squats:

deads:
225x6
275x5
315x4
365x3
405x2
415x1
425x1

squats:
205x10 (5 sets)

standing bw calf press
3x25

decline bench leg raises
5x10

That was a wrap folks! Spent my whole entire Saturday in Seattle for the very first time and loved it! 3 tours and a space needle visit made for one amazing day and all the cardio walking you could ask for at that!

Today was sprints on the high school AstroTurf field (love that) down the road from me. Short and sweet.

Pics coming yet but this mornings measures had me at:

196.5
11.6%
Waist 33.5"
R. Bicep 14.25"

[Joshua H]

I missed Monday's post so lets just move on and start off with todays events.

Lower body power/volume workout:

explosive box squats (60 s timed rest between sets):
135x5
185x5
205x5
225x5
255x5
265x5 (2 sets)

bb rack pulls from under the knees:
225x8(4 sets) 60 s times rests)

angled leg press:
3 plates and a 35 per side (3 sets of 10) (explosive press, slow recoil) 60 s timed rests

single leg rdl with tbar:
3x8 per leg with 50lbs at one end

standing calf press and seated calf press:
2x30 each (bw for standing, 50lbs for seated)

pre-hab movements:
leg extensions, seated leg curls, inner/outer thigh machine
1x15 each

Damn good workout today! Really feeling it from start to finish! Wrapped it up with a stop at my new favorite Asian restaurant in town.

Asian Yam Fries with Peanut Satay Sauce (epic combo!)
129716
Shrimp Spring Roll
129717
5 Spice Albacore Tuna Salad
129718

[Joshua H]

After yesterdays rest day (cardio only) we were back at it in the gym today with upper body volume on the agenda. Here she is!

1 hour power yoga class just prior to workout (our instructor asked me as the ships fitboss to try it out and give her feedback on it from a fitness standpoint)

jog over to the gym......and here we go...

hammer chest press with hammer seated row
3x8-15 reps each

hammer high row with hammer shoulder press
3x8-10 reps each

3 way db raises (john meadows style)
2x10 with 10's

machine preacher curl and machine tricep extensions
4x10-15 each

hammer shrugs
4x12

cable chest fly
2x15

Crazy good workout......all done in about 75 minutes even after a surprisingly rough power yoga class right before in 92 degree weather! I sipped a lowfat a Lucerne chocolate milk protein drink during my workout being it had been 3 hours since I last ate by the end of the yoga class and the start of the workout. I think the intra-workout intake really helped extend my output during the workout as I just kept going without really hitting fatigue.

After my workout I hit up Los Cabos Grill in town, a kick ass Mexican place with amazing trio fajita's (chicken, shrimp, steak). For like $15 you get some rocking post lift grub! Flour tortilla's not pictured.

129896

[Joshua H]

One crazy good way to end a week with todays workout session! It was 93 degrees here in the Sound area of WA state today, a new record! I even cut short our FEP group today with the sailors PT session by 20 minutes as even in the shade it was just too risky to keep pushing people much more in that heat. After that it was time for lower body volume....here we go!

traditional deadlift 225x5, 275x5, 315x5, 405x2 (2 sets)
hammer deadlift machine 4x8 @ 3 plates per side
hammer unilateral leg press 2x12 @ 3 plates per side
horizontal leg press 2x15 with 4 plates and a 25
single leg standing leg curls 2x15
leg extensions 2x15
ab machine 2x15
reverse crunch 2x15
some hip/groin pre-hab work and done!


Gulped down half a Lucerne high protein vanilla protein drink right after lift, showered, changed and drive home to whip up my first variation of Chef Bob's "Junk Bowl"

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0056.jpg
Strawberry, banana, pretzel bites, Dymatize vanilla whey, unsweet almond milk and frosted mini wheats. I am now a fan!

[Joshua H]

Progress picture weekend.

http://i192.photobucket.com/albums/z210/oregonpanthers/th_rearrlat.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=rearrlat.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_rearrelax.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=rearrelax.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_frontrelax.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=frontrelax.jpg)
http://i192.photobucket.com/albums/z210/oregonpanthers/th_frontlat-7.jpg (http://s192.photobucket.com/albums/z210/oregonpanthers/?action=view&current=frontlat-7.jpg)

196lbs, 11.5%, 33.25" waist, 14.5" biceps, 6'1.5"

Starting a 1 month stack of EAS Phos-Force, Betagen and Muscle Armor tomorrow. See what that does over the next 4 weeks compared to the many weeks prior.

[Joshua H]

Upper body volume workout!

flat bench press
135x12
135x10
185x8
185x6
185x5

seated cable rows
70x12
80x10
90x10
100x8

bb seated shoulder press
85x12
105x8
105x6
105x6

rack chins at body weight
3x12

db 3 way shoulder raises
2x10 with 10's

bb curls
3x12-15 @ 70

cable rope tricep press downs
3x12-15 @ 70

decline sit ups and decline reverse crunches
2x15 each

Post Workout Junk Bowl again today but with all the items pictured from above!

16g fat, 151g carbs and 63g protein in the version I make. Tasted A-Mazing!

[Joshua H]

Lower Body Volume Day.....here we roll!!

Did isolation hammies before compound moves today which was a first for me. Had to see what difference if any it might make for the workout.

Hammer Strength Floor Based Shrugs
100lbs per side x 15 reps (4 sets)

Bodyweight Standing Calf Press
4x25

Single leg standing leg curls
3x12 each at 40lbs

Angled Leg Press (slow eccentric and fast concentric)
200 per side x 12
200 per side and 45 on top x 10
200 per side and 90 on top x 8
200 per side and 135 on top x 6

Hyperextensions (Hams focus)
3x15

Leg Extensions
3x15 @ 90lbs

Hammer Strength Floor Based SLDL's
100lbs per side x 12 reps (3 sets)

Hammer Strength V Squat Machine
170lbs each set
x10 @ #5 depth
x10 @ #6 depth
x10 @ #7 depth

The same Junk Bowl put down the hatch after today's workout as yesterday. I tell ya, I am hooked on this creation of well.....Delicious Junk!

[Joshua H]

Fridays workout was legs......here she goes.....

squats: (safety bars set to come down below parallel, stop and power back up each rep)
155x12 2 sets
175x10 2 sets
195x8 2 sets
215x6 2 sets

hamstring circuit
hypers
seated leg curl
prone leg curl
15 reps each in tri-set fashion- 2 rounds

seated unilateral leg extensions
1 big drop set of 12,11,10 reps per leg with -10lb per drop, back and forth between right and left legs only rest period

seated calves
3x25

standing calves
3x25

Thats all folks! Hit it hard and get out!

Post lift grub:
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0073.jpg
Junk Bowl
diced peach
diced strawberry
diced banana
chocolate animal crackers
pb cherrios
pretzel rods
boston cream pie ff yogurt
whey shake with muscle armour and betagen taken seperatly

[Joshua H]

Yesterday was my first day/week on a 5 day split in 6 weeks now. I add an arms only day on Saturday to help get these stubborn things to grow! No direct arm training during the week as a result of the 5th added day on Saturday's. I still keep some cardio in there as well on Saturday's in addition to my Wednesday and Sunday cardio only days. I have a 5k mud run coming up in mid October as part of our command fitness events calendar. As the command FitBoss I need to be there to participate and encourage my sailors. At the same time I wont look like a fool and go in without any endurance training till day of. I have done one of these before and they kick your asss big time with 14 some obstacles infused throughout.

Anywhooo.....workout log time...

seated db shoulder press
60's - 8 sets of 4 reps with 1 min timed rest

seated 6 way db raises
3x10 with 10's

db curls wiuth vbar tricep press downs
30's and 60lbs respectively for 2 sets of 15-20

straight bar curls and bw tricep skull crushers
2x10-12 each (70's for bb curls)

seated machine press downs and seated machine hammer curls
2x20 each (flush set only)

kneeling cable crunches
2x15

seated db shrugs with 90's (2 sec pause at top) 10 sec static stretch at bottom after all reps completed.
2x15

Post Workout Grub:
Yet another Junk Bowl!
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0085.jpg

[Joshua H]

weekly update pics

http://i192.photobucket.com/albums/z210/oregonpanthers/rearlat-8.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontrelax-1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontlat-8.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/backrelax.jpg

195.5 and 11.3% @ 6'1.5"

[Joshua H]

Missed yesterday's log, long day and got home late with some work stuff to catch up on. I did upper body chest and back volume and it went great!

Today was lower body volume so here goes:

squats
135x12
185x10
225x8
275x5
315x2 (2 sets)
275x5
225x8
185x10

Hammer Ground Based Deadlifts
350x8 (4 sets)

Horizontal Leg Press
3x12 @ 200lbs with slow eccentrics

Leg Extensions
2x20-5-5-5 (-10lb drops on the 5 reps)

Seated Leg Curls
1x20-5-5-5 (-10lb drops on he 5 reps)

1x20 hamstring hypers

Seated Calf Press/Standing Calf Press
1x35/2x35

That be all for today and it felt damn good to! Loving the EAS pre/post stack of betagen, phos force and muscle armor I have been using the past week and a half. I feel the difference!

Post lift grub:
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0089.jpg
ookie crisp cereal
preztels
pb cheerios
french vanilla cool whip
vanilla whey
boston cream pie lite yogurt
chocolate animal crackers

62g protein, 142g carbs, 18g fat

[Joshua H]

Thursday was upper body intensity day so here we go!

bw chin ups (palms facing me)
4x8,8,8,6

seated db power press
60'sx4 for 6 sets with 1 minute timed rest. goal is to keep fast powerful reps each set

incline bench db rows
4x8 @ 70's (1 sec pause with db held against bench)

hammer machine chest press
3x12,8,5 with increasing weight per set

seated DB shrugs @ 85lbs
3x20

cable cross pec fly @ 25lbs stack each side
3x12

biceps curl machine
triceps extension machine
3x20, 12, 8, each

swiss ball ab circuit, 2x 15 each
basic upper ab crunch
reverse crunch
side crunch L
side crunch R

That was all for yesterday! Back in today later on for 1 more workout to wrap the week up with before scooting off to cushman state park in Washington for my first cabin camping trip in 2.5 years now! Cannot wait to get back out there again! Bust first I gotta crush legs before the long weekend can start!

[Joshua H]

Hiatus is over folks! I had a kick ass weekend camping over labor day weekend and then got busy as hell at work this week since I am going to be in San Diego for 3 days next week and then right back off to GA from Thursday through the weekend. Work gig first then my sisters Marine Corps graduation following that. Be coast to coast in 1 weeks time! I had my 28th birthday yesterday the 5th and celebrated with some friends and co workers and the roommate by going to an authentic hibachi grill and steak bar. Lets just say this was a kick ass choice and my meal was free to! Cant beat that! I was so into the entertainment factor of the chef that I never did snap a pic of my meal and let me tell you it would have been worth a 1000 words easy!

Today being my very first workout at 28 years old went down like this!

Upper Body:

seated db press (1 min timed rests)
65's x 3 reps for 8 sets

wide lat pull ups (1 minute timed rests)
6x6 @ bw only

hoist seated chest press
3x12-8reps

seated cable rows with wide grip on bar
3x15-10 reps

3x15 bb shrugs @ 205

in a circuit:
reverse crunches 2x15
machine crunch 2x15
pull over machine 2x15

nautilus high curl and nautilus tricep extension machines as a superset
3x12-20 reps each (killer pump from these!!)

15 minutes post lift cardio walking at 140bpm max

Classic Junk Bowl post lift.....cant get enough of these bad boys!

And check out my first tats as well!

Strength
Balancehttp://www.facebook.com/photo.php?fbid=10100816331337518&set=a.833776947418.2430094.26704607&type=1&theater

[Joshua H]

Friday's workout went down a little like this folks:

Legs:

front squats
135x12
155x10
175x8
195x6
215x4
225x2 (2 sets)

hammer strength ground based rdl
200x12
220x10
240x8
260x6 (2 sets)

hammer strength unilateral horizontal leg press
3x10 per leg

leg curls, seated
triple drop set
10 reps each 140, 120, 110

leg extensions
triple drop set
10 reps each 140, 120, 90

seated calves
100x12, 2 sets

standing bw single leg calve press
2x12 each leg

That was a wrap for Friday! Cardio today and 100% off tomorrow. Pictures and stats coming as well.

[Joshua H]

Did not have network wi-fi yesterday while in the NGIS here on the Coronado Naval Base outside of San Diego so I was not able to log the workout. Today we all good though so here we go!

Lifted at the base warehouse gym which literaly describes this bases gym, one giant, long warehouse filled with free weights and machines, and functional training, cross-fit like gear. This is how it went down...

Jog to gym, 1 mile...

angled leg press
2 plates x15
3 plates x12
4 plates x12
5 plates x10 (3 sets)

hammer horizontal unilateral leg press
3x15 at 3 plates a side

single leg hammer v squat
3x6 each with 1 plate per side

standing calve machine
4x12 @ 95lbs

leg extensions
4x15 at varied weights to keep failure by rep 15

single leg hypers
3x10 per leg

prone leg curls
3x12 at varied weights to keep failure by rep 12

x cross crunches
3x20

walked the 1 mile back because jogging was just pure ludacris to think of let alone exacute.

post lift today was mcdonalds strawberry-banana large chiller and 2 scoops whey iso......

A glimps of some of my eats while in San Diego since yesterday morning through this writting.....

Double Double Burger from In & Out Burger (promise I made to a co worker to try it and compare to 5 Guys.....verdict is that 5 Guys kicks its ass........just saying...
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0141.jpg

Marshmallow, chocolate, covered caramel apple from Coronado Chocolatier...post lift carb pick from yesterday
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0142.jpg

Jamaican Jerk Salmon with wild rice and fresh vegetables.....todays pre workout meal.
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0144.jpg

[Joshua H]

At the airport before boarding for SC to see my family and sis, the new US Marine at Parris Island!

This morning before heading out I grabbed a good hard quick lift....here she be..

seated db shoulder press
8x3 with 1 min rests with 60's

bw wide pull ups
6x5

cybex machine chest press
3x10-8 reps

hammer selectorized row machine
3x15-12

cybex preacher curl superset with cybex tricep extension
3x15-12 reps each

1 flush set of 25 reps each for cable curls and cable extensions

That was all for today gang.....peace!

[Joshua H]

Weekend with family in South Carolina!

So here we are just 2 days later and now on the complete opposite side of the US.....Hilton Head South Carolina where my 19 year old sister graduated the Marine Corps this weekend at Parris Island. I had not seen her for 14 weeks prior to this weekend. The whole family was here so it was amazingly fun to see everyone all at once! We did some celebrating, site seeing and of course good eating! Below is some shots I took for the great eats we did today while on our excursions....I did legs yesterday at the local Marine Corps Air Station Base and it was a good one using some new machines I dont have at my gym back in Seattle. Today I just did some elliptical cardio for 30 minutes. The rest of the day was food and fam period!

Shrimp Gumbo @ Gilligan's Seafood Restaurant

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0169.jpg

Waffle House (this was all for me and my 2 brothers)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0628-20120915-175942.jpg

Hushpuppies at Gilligans (OMG good!)
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0167.jpg

Salmon Chowder @ Gilligans
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0166.jpg

3 proud older brothers with little sister and first US Marine of the family!
http://i192.photobucket.com/albums/z210/oregonpanthers/IMAG0160.jpg

[Joshua H]

Back to biz folks! First full day back in Seattle and back to the daily grind! Feels good to be back at it hardcore again! I think the time off from cardio and some of the good eats this past week did me some good on many levels cause I felt great today!

upper body 1:

incline bench with hammer high pull down/row
5x8 reps each

hammer shoulder press with bw wide pull up
3x8 each

hammer pull over machine with standing db shrugs
3x12 each

flush set (tri-set): db side raises + db hammer curls + db kickbacks x 20 reps each

front plank static hold: 2 x 60 seconds

10 minutes incline treadmill walking post lift:

Post lift Junk Bag: (could not bring the yogurts with me to work today as i was between bases today, no fridge available)

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0172.jpg
rice cakes, pretzels, kashi go lean crunch cereal, cookie crisp cereal, quaker apple cinnamon bar.

[Joshua H]

Legs Action!

deadlifts- no wraps or belt
225x8, 2 sets
275x8, 2 sets
325x6, 2 sets
345x4, 2 sets

squats- ass to grass, wide stance, no belt
185x8, 4 sets

single leg composite leg press- press with both, negative with 1 leg
100x8, 2 sets per leg

leg extensions ss with seated leg curl
2x15-20 reps each exercise to failure

standing bw calf press
2x13 per leg

side plank static hold
2x45 seconds per side

5 minutes post lift bike, 5 minutes foam rolling....done!

Thats all folks!

[Joshua H]

Upper Body Attack Time!

515pm at base gym, here it is....

seated db press
6x4 @ 60's

wide bw pull ups
4x6

hammer chest press
50x12
60x8
70x4
40x15

dante rows
90x15
110x12
130x10
110x15

tri-set:

seated db side raises, db hammer curls, rope tricep extensions
3x20 each @ 15's 25's and 35lbs respectively

hammer crunch machine
3x15 @ 70


That be all for today folks!

[Joshua H]

Yesterday was legs so lets get it down here...

1245pm, Base Gym-

tri-plex 1:

bb squats @ 135lbs x 12 reps ass to grass narrow stance
TRX side lunge x 6 each side
HS ground based RDL @ 200lbs x 12

tri-plex 2:
HS ground based single leg stationary lunge x 5-10 each leg
TRX single leg RDL x 6 per leg
HS V-Squat machine @ 170 x 10 - 12, wide stance

bi-plex 1:

TRX planks with knee tucks x 20 reps, 2 sets
TRX single leg squats x 12 each 2 sets

seated calves giant set
135x20
125x10
115x10
105x10

Standing unilateral ham curls
4x10 at 45, 40, 35, 35 lbs

unilateral leg extensions
4x10 @ 80, 75, 70, 65 lbs

leg press calves
2x20 @ 200lbs

5 minute post lift biking.....and done!

Killer workout today folks! I emptied the tank in every possible regard let me tell you!

Marc has sent me my new diet plan which factors in my acute objective to lean out enough to try and win this years Halloween costume contest on Oct 27th here in Seattle. I got 2nd last year in KC Missouri and won $400 for it. Some said I had 1st in the bag but got gyped. This year I hear this event in Seattle (BonzaBash 2012) has about 2000 people attend and the contest gives out $4000 in prizes for 5 different categories of costume. I am going for sexiest male division by going as a Spartan and for that some abs are a must of course.

As of today I was 11.8% and 196lbs fasted. I will put pics up tonight as well. 5 weeks today to get ready for a come back and a shot at $500 (plus $100 more from a bet I have going with some friends also going to this gig) so $600 bucks ride on this outcome!

[Joshua H]

Yesterday was arms only with some added cardio to finish it off. Here she was:

6 way shoulder db raises
4 sets of 10 with 10lb db's

bb curls @ 65lbs
4x15,12,12,12

seated triceps press downs @ 100lbs
4x15,12,10,10,10

seated shrug machine @ 140lbs
140x20, 4 sets

1.5 mile treadmill run 2% incline.....done!

Pictures here are the temporary hold day and start day of my mini-cut for my Halloween plans on Oct 27th next month. I am entering into a big Halloween costume contest as part of both a work bet I have running and a big event they hold here in Seattle every year. Last year 2000 people attended and $5000 in prize money was given to 6 people in different categories. Men's most Sexy costume gets $500 this year. I am going as a Spartan. Last year I won 2nd place at a much smaller event back in Missouri going as a SWAT cop for the same category. That said I need to lean up a bit to pull of a 6 pack and a true Spartan look to complete the package! Marc has adjusted my diet to get me where I need to be in 5 weeks time. In these shots I am 196lbs and 11.8%. The nice thing here is that this is NOT A CUT but rather a short term TAPPER in which my carbs drop a little (260 a day) and my cardio comes up a bit (2 hours a week). No cheats either. If I can get under 10% I should be right where I want to be come the 27th of October. http://bonzabash.com/events/bonza-bash-halloween-2012/

http://i192.photobucket.com/albums/z210/oregonpanthers/DSCF0282_zpsb19894fe.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/DSCF0281_zpsa23fd187.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/DSCF0280_zps4b925bbd.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/DSCF0279_zps827d30cd.jpg

[Joshua H]

Today was upper body so here we go....

30 degree incline bench press
4x10

superset with-

hammer seated rows
4x10

wide lat pull downs
3x10 with 2 sec pause at bottom

seated hammer shoulder press
3x12 with slow eccentric phase and explosive press

nautilus high bicep curl
2x10
superset with:

nautilus tricep extension
2x10

plank iso holds:
2x45s front
2x45 s sides

15 minutes post lift cardio walk/jog combo

That be all folks!

Seahawks SUCK by the way! I must make that known after tonight call!

[Joshua H]

Legs action baby! #1 of 2 on the week, lets do it!

squats: A2G!
135x15, 2 sets
185x10, 2 sets
225x6, 2 sets
275x4, 3 sets

hoist single leg presses
70kg x 15 each
90kh x10 each
110kg x10 each

hack squat calves
2x35 with 2 sec hold at bottom of each rep (empty carriage only)

single leg hamstring hypers @ bw only (these fricking kill!)
3x12 each leg

leg extensions ss w/ seated leg curls
2x12 each right to failure point

db seated shrugs
100's x15, 3 sets

5 minutes Woodway curve post lift.....all i had left in the legs by then! damn good lift today folks! I am out!

[daytonaMuscle]

Yo man, you have a solid foundation to build off of. Your legs look great for where your at. We just gotta work on filling out that frame up top a little bit.

I'm looking forward to following along.

[Joshua H]

Thanks bro. Appreciate the comments. Being 6'2'' with and ecto body type and a high metabolism to boot does not make filling out an easy task. It can be done but it takes time and consistency year to year to see the changes thats for sure. Day by day is all ya can do right...

[Joshua H]

With lots and lots of travel since September through last week for work and personal matters, logging in has been a distant priority as can be seen by my absence. Gyms were changing, exercises being adjusted etc....never anything as consistent as I would like or easily logged week to week. Luckily my weight has been maintained over the past 6 weeks pretty well. I am still right at about 195 so just holding my weight steady with work, travel, teaching fitness classes, less the par calorie intake etc.....is an outcome I am OK with for now.

No travel plans at all from now until just before the winter holiday comes around so now is a good stint of time to hit it hard and consistent with diet and workouts.

I wrapped a 6 week mesocycle just prior to last week. Intensionaly so because last week was a full week of Navy Command Fitness Leader Training in TN. Each day was 5 hours class room and 3 hours PT. Doing all the nontraditional exercises that dont take place in the gym really kicked my ass with all the high reps, short rest, aerobic work we did every day. Knowing this I used the week as a deload (from the gym that is) although it was anything but a week of full recovery. I took Friday through Sunday off this past weekend to offer my body and mind some re-cooperation time. Felt amazing Monday let me tell ya!

This week starts my next 4 week mesocycle with prioritizes arms above all else. Each week has a set series of 4 workouts. 15" arms at 6'2'' is just laughable and I want to change that once and for all.

Workout A, B, C and D. Training arms Monday, Thursday and Saturday. Tuesday is legs, shoulders, back maintenance workout.

Still no voluntary cardio since I get all I need at work teaching 3 fitness classes a day to our sailors in the command.

The workouts are nice in that they are a good hour in and out. No fluff at all, no BS other then hitting the arms hard and heavy and letting the rest stay put for a while. This way recovery is geared to the arms all week long.

Monday (A) and Tuesday (D) are attached. I pick loads that leave 1, maybe 2 reps in the tank per set. I am not too worried about tracking exact weights per exercises as I plan to change them each week for the 4 weeks. Hitting near failure at the rep range listed is key.

Rest periods are timed with 90 seconds for exercise A and 60 seconds for all others.

Thats about all for now folks. Feel free to chime in and comment as you wish. Any and all feedback helps!

[Joshua H]

Yesterday was 33 minutes mild cardio via 11 minutes each, AMT, treadmill hill walking and the upright bike back to back to back. Hit some stretching and PNF work as well. In, out, done!

Today was workout b (3rd of 4 on the week) and its attached to the post.

Also tacked on a quick 1 round ab circuit as well.

Post lift grub for today was epic! Sorry for no picture, use your imagination...

1 cup steel cut oats cooked and chillled
2 tbsp cookie butter
2 tbsp pumpkin butter
1 oz craisins
1 scoop whey
1 scoop casein
Mix it all up, chill it, eat it!

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[Joshua H]

Yesterday was workout C (4/4 on the week) and it went over darn well. Hit the gym at 1245 and was in and out in 75 minutes.....

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That's it for week 1 of this 4 week mesocycle. Next week 4 new workouts to tackle!

Today is just cardio, 40 minutes treadmill hill walking.....shades of excitement! :mad:

[Joshua H]

Week 2 of bigger better arms mesocycle.

Lift #1 of 4 on the week. Higher volume in sets, lower reps and slightly higher loads. Rest periods the same, lifts the same. Advanced training principle is now based on slow negatives vs drop sets.

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[Joshua H]

Workout 2 of 4 on the week for week #2 of the 4 week mesocycle.

Maintenance workout for back, delts and legs.

The higher volume kicked my ass today let me tell ya! I was feeling it near the end today!134998

[Joshua H]

Got my labs back today from Oct 30th. I am discussing these with endo doc tomorrow as I have been struggling my ass of to gain weight despite a 4000kcal plus intake on workout days and about the same on off days. My libido has been non existent for 2 months as well so I need to make sure this is not hormonal before going too far with anything else.

http://i192.photobucket.com/albums/z210/oregonpanthers/IMAG0268.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/IMAG0271-1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/IMAG0270-1.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/IMAG0269-1.jpg

[Joshua H]

Workout 3 of 4 on the week, here we go!

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Crazy good pump again today! 24 hours after starting Androgel, 60mg per day dose. Lets see what happens with this and the program combined!

[Joshua H]

Spent 6 hours of my day moving 66 peices of new cardio equipment from the hanger bay of a aircraft carrier into one of 3 different gyms which were of course on upper levels via latter wells and passage way frames no more then 29" wide......just picture that for a second please!

With a 50 man working party of sailors and ropes, fork lifts, palate jacks and some serious elbow grease, we got the bitch done with! That was half a workout in and of itself let me tell you! It may be only high 40's here in Seattle but we were all showing sweat beads within the first hour easy! Missed 1 meal due to the hectic and fast paced work day but all else went well. Its days like today you earn every penny of the paycheck!

After consult with my endo yesterday he has decided to put my on 60mg daily doses of androgel. He feels this will keep me with a more steady elevation of free T vs doing biweekly injections I need to come in for and then deal with highs and lows of my levels and more suppression of natural T levels. Best part of all is that these 8 weeks are samples he gave me, nothing paid out of pocket! Score!

[Joshua H]

Saturday marked the half way point for this 4 week meso cycle and so far so good. Had a sweet lift in the gym yesterday and can possibly see some changes in the arms already. Not feeling any real crazy soreness in the arms yet today but its early yet. It hits me out of no where later on the next day in most cases so will see yet.

Week 3 of 4 starts tomorrow morning since I got the day off for Vets day (perk of working for Navy) Here was yesterdays lift:

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[Joshua H]

Started up strong on week 3 of 4 today. Here she is....

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Sets of 12 on deadlifts at 245lbs and 90 second rests freaking suck! Ill say that much!

Had the day off for Vets day and loved it! Got some major cooking done with the day wide open. Lets just say its going to be a good week of eating! It already started today...take a look..

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0284.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0286.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0279.jpg

[Joshua H]

Workout #2 on the week....see below....

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Tried a little somethin different for pre and post workout meal today....went with a HUGE salad combo which had the following items:

12 oz bag salad greens
diced onions
diced mushrooms
shredded carrots
2 oz chopped walnuts
3 oz low fat mexican cheese
2 oz crushed pretzels
14 oz chopped green apple
half bag hormel turkey bacon bits

dressing:
half tub ff cream cheese + 6 oz fat free plain chobani greek yogurt + 4 oz water + splenda

did half this before my workout as a pre lift meal and the other half post lift with 2 tbsp honey added for an extra boost in carbs. Damn was it good! Anyone who says eating salads is just for contest dieting needs to try this beast!

60g fat, 108g carbs, 88g protein (with the dressing but without honey)

[Joshua H]

Short and sweet here for today folks! Assembled 5 stationary bikes, and 4 treadmills and 1 mapro rope ergometer machine in about 6 hours time today all solo. That was as much a workout as my lift today! Try doing that in the confines of a US aircraft carrier! Not easy!

Legs were sore as shit today as well making the job oh so much fun!:byeg:

Workout 3 looked like this:
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Also did some kneeling cable crunches for abs at the tail end of this workout.

Post lift creation was amazing today! No pic but the recipe is below and it tasted/smelled amazing!

1/3 cup organic pastry flour
3 tbsp pumpkin butter
cinnamon
pumpkin spice
all spice
1 cup pumpkin puree
1/2 scoop whey
1/2 scoop casein
1 egg
baking powder
baking soda
salt
splenda
diced green apple
1 oz crushed pretzels

blend well and then nuke covered for 6 minutes on high, let sit for 5 minutes and eat up!

better then hot apple pie i kid not!

[Joshua H]

Today was the end of week #3 of 4 for this mesocylce which again focusing on arm hypertrophy as the primary goal outcome.

Here she is:

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I had to skip over across the Puget Sound today to make an exam at a testing center for my NSCA-TSAC examination which I feel went very well actually. 3 hours, 150 questions. Past month has had a good deal of review so it all paid off.

While there in Seattle I took part in some yummy eats at Shilla Korean BBQ just down from the testing site. Groupon got me all this for just $25.

http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0297.jpg

Yes.....I love my sushi folks! $46 for this originally.

[Joshua H]

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http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0297.jpg

[Joshua H]

Updates!

http://i192.photobucket.com/albums/z210/oregonpanthers/rearrelax1118.jpg
http://i192.photobucket.com/albums/z210/oregonpanthers/frontrelax1118.jpg

192lbs, 10-11% bodyfat, 28 years old, 6'2"

[Joshua H]

Week 4 of 4 of Dan Trink's 4 arm priority program! Its a deload week actually where volume is low, reps are higher but failure is still fair game every set. No change to rest periods either. I am adding just a hair more abs and pre-hab work in this week with the shorter time in the gym to make it worth my while and work some injury prevention while I can. Today went well despite wanting to do more, much more! Its hard to stop short when you got more in the tank to give yet! Hard then I thought anyway!

Here was workout 1 of 4 on the week.

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Still got a darn good pump out of just 2 sets per exercise! You know you gotta go all out and really feel the movement when all you have is two sets to get the job done!

That be all for today!


60 days out from this show as well! Doing Men's Physique for the very first time! Excited as hell to give it a go after many years since doing a handful of bodybuilding shows. During college.

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[Joshua H]

Day 2 of 4 for week 4. Here she be, the workout and the post workout goodness to follow:

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Homemade Pumpkin Apple Bake covered with Boston Creme Pie flavored yogurt.
http://i192.photobucket.com/albums/z210/oregonpanthers/Food%20Stuff/IMAG0303.jpg

[Joshua H]

Moving the Journal over to this thread folks. Follow me there please!

http://forums.rxmuscle.com/showthread.php?107155-2013-Debut-into-Men-s-Physique-Competition&p=1800079#post1800079