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  1. #31
    OLYMPIAN Joshua H's Avatar
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    yesterday upper body press workout, pre-lude to some amazing solo vday dessert at Bucca's (sucks being single on vday I know!!)

    530-700pm MCRD gym

    cuff series, dynamic warm ups,

    incline bb bench press:
    5x5 at 150 (working sets only listed)

    seated db arnold presses
    5x6 at 45's
    1x6 at 50's

    seated dip machine
    5x10 reps with hard iso pause at lock out

    single arm pec deck machine
    3x12 each side

    triplex giant set- peck deck, overhead cable tricep ext, seated machine laterals
    3x13 reps each accept delts, 20 reps for them bad boys cause they need it!

    deep stretching after words, foam roll, done!


    got this amazing dessert for my post workout cheat for $14 with tax. pure heaven!!! gotta love being Italian!



  2. #32
    OLYMPIAN Joshua H's Avatar
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    Monday Madness Arms:

    despite a jacked up lower left back muscle that was tender as shit by the time training rolled around things were pretty good today. not sure what or how i jacked it up but it certainly was bitching at me from about 2pm onward.

    my omegawave reading was green across the board on all 5 windows of trainability so that was nice to see to know i could go apeshit today with full reserves ready to go all in!

    upper pull day:

    530-7pm 24 hour fitness midway


    bw wide pull ups: 5x6 reps

    seated shrug machine: 4x12 with iso pause

    hammer low rows: 3x30 reps (pump city!!)

    straight arm wide bar pull downs: FST7

    chest supported wide grip tbar rows: 3x13 with slow eccen, and iso pause at top

    preacher curl machine: 4x8

    incline bench db curls: 3x10

    hammer curls: 3x12

    high cable bicep curls: 3x15

    Kept a good pace tonight by timing my rest periods to 75 or so seconds on all sets accept FST7 of course, those were 30 secs. really good feel on everything tonight. focus was solid, energy good. had to be little cautious with the back tonight but all went well. hope its better tomorrow or im gonna have to foam roll the sucker good as i got squats tomorrow night!!

    PS.....Big news! A good chance I may be relocating to a city just NW of Cambridge UK in about 3 months if things pan out as I hope they do! Will see!

  3. #33
    OLYMPIAN Joshua H's Avatar
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    Tuesday Leg Smash:

    545-715pm, 24 hour fitness midway

    5 minutes bike, 5 minutes dynamic warm up, hib mobility series....

    squats:
    135x10
    135x10
    185x8
    225x5
    225x5
    275x3
    315x2 (4 sets)
    225x8 (2 sets)

    back supported free motion squat machine:
    3x15 slow eccentric @ 2pps

    donkey calf raise machine:
    5x12 @ 130lbs

    bulgarian split squats:
    3x6 each leg @ 47.5lb per hand, slow drop to knee touch

    leg press calf press:
    3x20 @ 2pps

    leg extensions FST7 @ 90lbs

    superset of swissball hip thrust x15 with supermans x 15, 2 sec iso hold at top of each....ass and low back burn/pump like a MOFO!

    5 minutes easy elliptical, foam roll, deep stretching.....done!

    shockingly enough my legs are not that sore at all today.....not yet anyway....tomorrow could be different as has been the case lately.

  4. #34
    OLYMPIAN Joshua H's Avatar
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    yesterday was way more cardio then planned but oh well, part of the job.

    did my own 40 mins of cardio early to get done as i had a busy work day of meetings and travel stops to make. then i ended up leading a class for 2 divisions that wanted a spin class lead! so there was 2 more 30 minute HIT sessions on the fly just a few hours later.......so much for a true OFF day. would have packed more food with me at work today had i known this was coming....roll with it right!

    today however was more on par......lead 1, 60 minute loaded ruck session for a division around 9am. hit my own workout at the usual 530pm....here we go....

    5 mins stepmill, dynamic warm ups, cuff series, band work, trx mobz.

    band bench press dynamic effort
    175x4 reps with 2 red bands for 10 sets at 1 min rests

    bb standing push press
    105x5 for 6 sets

    hammer chest press: 3x10 to total failure, buddy spots last few reps
    45+25#pps

    seated db arnold presses: 47.5's
    3x7 with buddy spotting last rep or two

    hammer seated tricep press down machine:
    25,25,35 pps
    4x10

    100 rep pump set!!!
    band lateral raises, red band, as many sets as needed to get 100 reps, ungodly delt pump!!
    cable chest fly, 90lbs fixed weight, as many sets as needed to get 100 reps, more sick pumps!

    TRX Overhead tricep extensions
    50 reps in 3 sets with full ROM

    5 minutes treadmill walk, static deep stretching DC style, foam rolling. done!!

    finished about 715pm and we were toast! me and my training buddy david had pure noodle arms after this bitch was done. he is a good 25% stronger then me on all upper body pressing so its nice to work with him as he can push me harder and heavier then id normally go solo. sadly he starts a new job in orange county and may only be back in SD on friday nights now for a while.

    peace folks!

  5. #35

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    In for this man!!! I got a lot of catching up to do haha!

  6. #36
    OLYMPIAN Joshua H's Avatar
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    TGIF!!

    2 days left this weekend before 3 days at sea onboard the ship! Gotta make this weekend a good one! Started that off with upper body pull day!!

    545pm-745pm.......just kept on going tonight felt amazing!!


    cardio warm up, cuff series, dynamic warm ups, foam rolling....

    all sets taken just to failure where one more rep with good form not possible....

    bw mixed grip pull ups for 50 total reps

    various width lat pull downs: 4x10-12

    seated low cable rows, v bar: 4x20

    hammer high-low row: 4x15

    standing calf press machine shrugs: 4x25

    seated pull over machine: 4x15

    standing db bicep curls: 4x12

    preacher curl machine: 4x10-12

    kneeling high cable bicep curls: 3x15, drop set of 20 rep db hammer curls

    5 minutes bike, foam roll, deep DC style streatching......done!!


    this was after leading 2 fitness classes at 9am and 12 noon today. TRX and Spin, each 45 minutes long. i really need to jack up my food intake to compensate for what i know i need but more so for what excess im burning in these damn classes now. im sweating my ass off and getting a mild workout in the classes i lead and need to treat them as such. shit......likely why the damn scale has stopped moving up for 3 weeks now depsite not missing 1 meal in that time.

  7. #37
    OLYMPIAN Joshua H's Avatar
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    Saturday shake down legs!!!

    40 minute ruck session this am around 945am and then leg training tonight about 545....here we go.....


    deadlifts:
    225x5
    225x5
    315x3
    315x3
    385x2
    385x2
    405x1 (6 sets with 1 minute breaks)
    315x5 (3 sets)

    DB goblet squats:
    70x15
    80x12
    90x10
    100x8

    Free motion cable resisted stationary lunges
    4x12 per leg

    seated calf press:
    3x20 (to complete failure) 1 sec iso hold at top and bottom each rep + 10 sec stretch at end of set

    45 degree hyper bench
    3x15 with 35lb plate across chest, drop set of 10 reps bw only after last set (low back pump!!)

    seated hamstring curl machine:
    3x13 (failure point where final 1-2 reps required hand support to move stack)

    swiss ball hip lifts: 2x15

    foam roll, stretching, done!


    off day tomorrow! conditioning class only for work. rather take the whole damn day off 100% if i could. i can tell im gonna need it! last day on land before a short outing at sea with the ship next week.

  8. #38

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    6 sets with 4 plates is going to make those wheels GROW!

    How are you liking the conditioning class? Hows progress been in general?

  9. #39
    OLYMPIAN Joshua H's Avatar
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    Fell behind a bit after 3 days at sea then a huge annual command formal 2 nights ago. Wild and fast week. But hell it weekend now so lets enjoy it right?!

    Yesterday was an off day, planned to ruck for 45 minutes with 20% load but my omegawave said f$^ck that as all 4 windows of train ability were in the red which was not 100% a shocker as I was tired, drowsy and sleep most the morning and afternoon. I even napped for an hour around 4pm yesterday and it was amazing! I still managed a 10-10-10 gauntlet of 65% HRR at the gym using stepmill, bike, elliptical back to back to back. Broke a sweat, foam rolled and got out.

    Today is gonna be an upper body push day and so far feel pretty good. Going to try and see if pushing my workings to afternoon vs evening might shake things up for me a bit or at least see how I perform relative to evenings. Lucky for me I work in a gym all day then live between 3 others at home so never have to pick when or where I train.

    Weight is down under 200 this week which I did not like of course since weight loss is not my goal at all. Pushing for 210 with all I got but with the sea time last week and week before and leading these damn ruck sessions or spin classes its just eating up my calories and my recovery to a small extent. Going to have to push for more intra workout supplementation to compensate for what I am doing external to purposeful, directed training.

    Today I am bumping daily carbs to 400 grams from 350. Keeping fats and 85 and protein and 250 as it has been for past 5 weeks. Will see if a small nudge gets weight back the other directions. Sitting at 11.4% bodyfat based on clinical JP 7 site skinfold by trained tech 2 weeks ago. 13% as high as I ever liked to see it go as no greater benefit has come from being over that as I have found.

    Hope you all have a good weekend and stay safe, have fun, enjoy! Peace out!

  10. #40
    OLYMPIAN Joshua H's Avatar
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    Adjusting my daily log entries to follow a format much like a few others who post here as I like how it reads and its an easy way for me to track my own log as well.

    Upper Push, Power Day

    2-345pm, MCRD Fitness Center

    all reps listed are taken 1 rep shy of total failure or where form/tempo is lost, loads selected accordingly. rest periods 60-75 seconds for all movements.

    standing bb push press: 5x8 reps
    bw clap push ups: 6x6
    seated machine shoulder press: 3x10
    iso-lateral hammer decline press: 3x12
    dead stop power dips: 5x8
    machine tricep extensions: 3x15
    machine laterals: 3x15
    pec-deck: 3x15

    between each exercise above I also did 1 set of 7 chin ups with a slow 4 second negative and 1 set of 20 medball abdominal pikes


    pre-workout supps: 400mg GTE, 500mg L-Tyrosine, 200mg caffeine, 1.5g acetyl-L-carnitine, 20mg synephrine, 5mg yohimbine HCL
    intra-workout supps: bb.com amino recovery (platinum series)
    post workout supps: none

  11. #41
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    Great

  12. #42
    OLYMPIAN Joshua H's Avatar
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    Been out to sea with command since Monday morning, got back in this evening and guess where I went just as soon as we were let off ship.......the big boys playground baby!

    24 hour fitness midway, 530-715pm

    upper body push day

    dynamic warm ups, cuff work foam roll

    bench press:
    135x6 2 sets
    155x6 2 sets
    185x4 2 sets
    205x3 2 sets
    225x2 3 sets

    seated db arnold press:
    45x8 4 sets
    47.5x6 2 sets
    50x6 2 sets

    30 degree incline bench tricep db skull crushers
    30'sx8 4 sets

    ironcross trx iso pec holds
    4x20 seconds at 45 degree angle

    high cable reverse delt fly
    3x20

    cable reverse grip tricep extensions
    3x15

    ab series:
    1x20 decline sit ups
    1x20 kneeling rope crunch
    1x20 decline reverse crunch
    1x20 bicycle crunch
    1x30 secon plank hold

    pre workout supps: same as last workout
    intra workout supps: 1.5 scoops gaspari aminio last
    post workout supps: 40 grams myogenix myolean, 10 grams gaspari qualitine

    weight is down since sunday morning, leading 2 fitness classes a day while at sea added in more cardio then normal. thank the gods that was the last sea period we have for 14 months now!! ill still have to lead classes in port at base gyms now but my diet at least is 100% in my control 99% of the time so i can adjust as needed.

  13. #43
    OLYMPIAN Joshua H's Avatar
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    yesterdays game plan went down like this folks:

    615pm-750pm, 24 hour fitness mission valley

    dynamic warm up, hip mobility....

    back squat:
    135x10, 2 sets wide stance, pause at bottom

    front squats:
    135x8, 2 sets
    155x6, 2 sets
    185x5
    205x3
    225x2, 4 sets

    deadlifts, sumo:
    225x8
    285x4
    315x4
    365x3
    405x1, 4 sets with 1 min breaks

    back supported v squat
    4x12 with slow negatives

    45 degree hyper bench with dowel rod overhead
    3x15

    seated calves:
    45-35-25lb plates, 3x13 reps with iso pause at top and bottom every rep

    trx rear foot elevated lunge:
    1x12 each
    trx lateral single leg lunge:
    1x12 each

    ab circuit x2:
    trx lateral bends x20
    trx roll outs x10
    swiss ball crunch x20

    7 minute elliptical HIIT, 30s on - 40s off at 10 incline and 9-13 resistance. got up to 170bpm OR 85% HHR by the end.

    rocked out a myofusion shake and some kick ass menchies fro-yo next door to the gym after works. $5 fridays let you fill your cup as much as you can with toppings as well, all for 5 bucks! win!

  14. #44

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    Solid work as always dude

  15. #45
    OLYMPIAN Joshua H's Avatar
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    As of yesterday I had to swap plans of preparing for a role with a talent agent to play a viking character from the History Channel series "Vikings" which was all god and grand for 3 weeks until yesterdat when the contract was dropped for San Diego Comic Con so they no longer need me or any of the other 10 vikings. Really bummed me out big time as I was looking forward to the event, the show and the role I had plus the nice $500 pay day that came with it. So as pissed as I was to get that news I just shifted my goals to do a formal men's physique contest here in San Diego August 20th.

    npc.jpg

    I am 93 days out today. Already 3 weeks in technically. I do a taper plan for 6 weeks then go more formal cut phase for the rest. Always done it this way. Difference is that all I do in weeks 1-6 is I have 1 cheat meal a week and keep the rest of the week clean as possible.

    My pics are from 3 weeks ago on day 1 of what was my Viking prep objective. 12.6% BIA device and 200lbs. 6'2"

    EO weekend Saturday I will post new pics and stats.

    IMAG2448.jpgIMAG2450.jpg

    Using a 2 on 1 off split for 3 weeks now as of the prep start date.

    upper push/lower pull/off/upper pull/lower push/off then repeat

    I do 30-35 minutes LISS cardio on off days along with AIS and foam rolling. I get massages 1x a week as well.

    I have no sponsors at this time but have been partial and loyal to Gaspari brand myofusion, aminolast and qualitine (creatine) products. No thermos used at this time. I also use a USANA brand AM/PM daily multi and have to admit I like it quite a bit!

    my macros right now and for the past 3 weeks have been set at:

    275 protein
    275 carbs
    80 fat

    again i note now that i dont do any flour or wheat/pasta. i am NOT paleo by any means. I just do not do well with flour or wheat based items. makes me tired in even in small amounts right after eating them. tested for gluten issues, nothing at all. cleared there. checked for diabetes, clear there, far from it in fact. I use cinnamon on all my carb based meals as well as Glycosolve product (berberine) with my largest carb based meals and this allows me to pack down 100+ grams of carbs pre and post training with no issues at all. i use plain quick oats, or rice or potatoes 75% of the time as my carb options. fruits make up the rest.


    i use 0 anabolics or Rx drugs of any kind for any reason. just stating that, not claiming any good or bad sides with that period!

    please follow along as i rekindle this thread now that a major contest is back on my plate for AUGUST 20TH 2016!
    Last edited by Joshua H; 05-26-2016 at 02:35 PM.

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