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  1. #46
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    Default

    quad,ham,glute,abs

    leg ext
    40x30
    60x30

    Front squat
    barx20
    95x10
    135x10
    185x10
    225x10

    Leg press
    2plats a sidex15
    3x15
    4x15
    5x15
    6x15

    deadlifts off 2 2x6 boards
    sumo
    135x10
    185x5
    225x5
    275x3
    315x3
    335x2
    365x2
    405x1 all speed at 75%

    hack squat
    1plate a side x10
    1an a 25lb x10
    1 an a 25lb x10
    2platesx10 feet close down on the brd and all the way to the bottom. nice a controlled

    One leg, leg curl machine
    35x10
    45x10
    60x10
    60x10

    Leg Ext
    120x15
    160x15
    180x15

    ab machine
    20lb x25
    20lbx25
    40x25
    40x25

    Little less volume but joints are loving it not sore or any other noticeable pain in hips and lower back feels ok better then usual and will be seeing my good friend Dr Matt Zweng who has a Chiro office close to my gym and house. Best thing is Matt is one strong mofo! He won the WPO championships in the 198 and 220 classes. He is one of the best full lifters ever. So thank god I have a guy who's training was at the very top so he knows whats going on with me and the aches and pains.

  2. #47
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    ME Shirt bench
    Overkill Shirt #1

    Reverse green bands bench press
    225x10
    335x5
    425x3
    515x1
    605x1 off 4brd
    shirt on
    695x1 off 3brd
    785x1 off 2brd
    875x miss at the top just got out of the groove it was close video up soon.

    tbar row
    90x10
    115x10
    140x8
    165x8
    190x8
    215x6

    DB "Kennelly" ext watch Ryan Kennelly in his video Road to the Arnold and you will see the rolling back dumbbell extensions he does. My elbows were pretty toasted so I go really light on the next 2 exercises.

    DB Kennelly Ext
    25lbx15x4sets

    tricep pushdown machine
    40x25
    65x25
    75x25
    85x25

    barbell row oversize 52lb bar
    145x15x4sets

    I used my old meet shirt and went pretty good till the end. Cant wait to get this new Overkill shirt on and breaking it in. Same supps and will be for 10 weeks. adding 4 tablets each of Mass Aminos and Beef liver with each food meal. will be adding pea protein in soon also

  3. #48
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    Default #875 reverse band 1brd press XPC Pro/Am Bench for Cash training


  4. #49
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    Default

    quad,hamstrings,glutes

    leg ext
    60x30
    80x30

    leg press
    2plates a sidex15
    3x15
    4x10
    5x10
    6x10
    7x10
    8x10
    9x10

    deadlift sumo from the floor
    135x10
    225x5
    315x5
    conventional stance
    225x20

    hack squat feet low on brd all the way in the bucket ass to ankles
    1plate a side x10
    1plate and a 25x10
    2plates a side x10

    leg ext again
    100x20
    120x20
    140x20
    160x20

    Supps the same feeling good and recovery is going great.

  5. #50
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    Default

    Shirt training loose Overkill

    barx20
    95x10
    135x8
    185x5
    225x3
    315x1
    365x1
    405x1
    495x1 off 4brd
    Shirt on
    585x1 off 2.5brd
    635x1 off 1.5brd
    675x1

    short workout had to leave the gym but was happy with a 675 getting ready for XPC meet march 2nd

  6. #51
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    Default Lower DE day

    Speed dead Sumo
    135x10
    185x5
    225x5x3sets

    leg press
    1plate a side x15
    2x15
    3x15
    4x15
    5x12
    6x10
    fell on my knee and have a bone bruise so didn't squat or go to heavy today on leg press

    straight leg deadlifts
    95x10
    135x10x3sets

    leg curl
    100x15
    130x15
    160x15
    180x15

    only 45min today still using M1D Black and ASGT "pre" BC+EAA "intra" and Postal "post workout"
    not focusing on heavy squats rite now since the XPC Pro Bench Classic is 7 weeks away but still going up to about 80%

  7. #52
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    ME Bench day

    bench
    barx20
    95x10
    135x10
    225x5
    315x3 off foam
    365x3 off foam
    405x3 off foam
    425x1 off foam
    455x1off foam
    475miss
    add 3brd plus foam
    405x5
    455x3
    add 4brd plus foam
    475x3
    500x3

    tricep hell pinky on the ring 5reps of 5 with no brd then 5 of each brd. brds 1-6
    225x35
    245x35

    high pulls
    3x20

    tricep machine
    3x20

    had to cut a little short but should shirt up next weekend.

  8. #53
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    Glute,Ham,Quad

    Speed Dead off 2inch brd
    135x10
    185x5
    225x5
    315x5
    225x20

    leg press
    1plate a side x15
    2x15
    3x15
    4x15
    5x15

    straight leg deadlift
    95x10
    135x10x3sets

    leg curl
    120x15
    140x15
    160x15
    180x15

    leg raises
    4x25

    crunches 3 ways
    25repx3sets

    Trying not to go to failure and its very hard not to. these are easy weights and done with very little food early in the mornings. Going to try and switch my schedule to train later in the afternoon weigh has done a lot fluctuating from 219-227. Supps seem to be helping a great deal and my joints are taking a beating as well as my tendons. elbow tendons are very sore after Sunday ME day then Monday i do light Quad,Glute,Ham days which are for speed and form working on speed on reps and hypertrophy.

  9. #54
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    Default

    DE Bench,Back

    Bench
    135x15
    185x15
    225x15
    275x15

    tbar row
    45x15
    90x15
    135x12
    180x12
    225x12

    hammer strength low row
    1 45 plate a side 15
    2x15
    2 plus a 25lb plate also 15reps
    3x12
    2x30reps

    hammer strength plate load incline press
    90x12
    140x12
    180x12
    230x12
    275x12

    dumbbell flat press
    55x20
    60x20
    65x20
    70x20

    seated cable row
    120x20
    140x20
    160x20
    180x20

    abs
    medicine ball throws
    5lb and 12lb 25 throws with each 4 sets

    crunches
    3 different sides 25reps 3 sets

    again easy weight lots of reps and sets sort of a deload week. this was a Wednesday and shirt back up on Sunday with a loose single ply with light weights. Started a new night job so getting to bed at 4am and Max Effort bench day is the next morning at 10am so I might have to switch days. Supps are working great still using LG Sciences M1D Black 6 caps a day broke up 3 twice a day 6hrs a part, pre workout 1scoop Anadraulic State GT, intra BC+EAA and Postal but running out of Postal soon and will have to switch. LG Sciences has discontinued which is very sad because it was a staple for a couple years now Post workout. looking at KARBOLYN for a post workout then whey iso and then meal.
    Last edited by Jeff Johnston; 01-18-2012 at 12:40 AM.

  10. #55
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    Default

    Quad,ham,Glute

    Leg ext
    3x30reps 50-70lbs

    leg press
    1plate a side 15
    2x15
    3x15
    4x15
    5x15
    6x16
    7x15

    straight leg deadlift
    95x20
    135x10x3sets

    one leg curl machine
    30x15
    40x15
    45x15
    55x15

    abs
    roller ab machine
    25
    10lb on x25
    20lb x 20x2 sets

    fast quick and light just keeping the blood moving till after the XPC meet.
    Last edited by Jeff Johnston; 01-18-2012 at 10:42 PM.

  11. #56
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    DE Upper chest back shoulder

    reverse band "green" bench press from the power rack
    185x10
    225x10
    315x5
    365x5
    405x3
    455x1
    all done pinky on the ring and blasting off the chest as fast as possible

    low back row hammer strength
    1 plate on a side 45lb x15
    2x15
    2plus a 25lb on each sidex15
    3x12

    hammer strength behind the neck press
    50x20
    90x12x2sets
    110x12x2sets
    90x30

    t bar row
    45x20x2sets
    70x12x2sets
    95x12

    incline hammer strength press
    45lb plate on each sidex20
    2 a sidex20x2sets

    Getting ready to shirt up again and will be trying a Custom Shirt by Ken Anderson. And Overkill Rudy Rosales both multi ply. Cant wait

  12. #57
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    Quad,Glute Ham

    deadlift off 2inch block
    135x10
    225x5
    315x5
    365x5
    405x5
    455x1

    leg press
    2plates a sidex20
    3x20
    4x20
    4x20
    4x20
    5x20
    5x20

    abs
    Had to cut the gym short. Was having a great day weights felt light

    Had LG Sciences protype pre workout Anadraulic State GT "Black" watermelon. great taste 2 scoops and just tunnel vision! BC+EAA 6scoops intra and almost out of Postal 3scoops post workout 3caps twice a day M1D Black.

  13. #58
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    ME bench day "new shirt" multi ply

    trying out a new shirt so still breaking it in numbers are low

    bench press "shirt"
    barx20
    135x10
    185x10
    225x5
    315x1
    shirt
    585x3x3brd
    655x2x2brd
    665x0x1brd jacked shirt to much
    705x1x1brd went easy with no jack but arms are a little to loose. grind the lockout
    705xmiss
    715xmiss

    tricep pushdowns
    4x30reps

    rotator cable pull from the inside out
    4x20,15 sets

    pulldowns close middle wide very end of straight bar.
    4x20

  14. #59
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    Glute,quad,hamstring

    deadlift conventional stance
    135x10
    185x5
    225x5
    275x4
    315x3
    365x2
    405x1
    425x1
    225x20

    leg press
    3plates a sidex20x3sets
    5plates a sidex20x2sets

    leg ext
    25x30
    50x20
    75x15x2sets

    keeping weights easy and volume down. Getting closer to XPC Coalition bench press classic at the Arnold.

    6caps M1D Black, Form X 3 caps morning with 3 grams of DAA on top empty stomach morning, glutamine powder 20grams a day, 1 scoop of Bullet proof before bed. ASGT fruit punch 1 scoops pre workout. Very happy with supps. recovery is going great and feeling strong instead of C.N.S crash.

  15. #60
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    Default Last training day before XPC Coalition Bench for Cash Meet

    [YOUTUBE]http://youtu.be/JgEYoTB58hM


    Last bench day before XPC Coalition Bench Press Classic Arnold Classic Weekend March 2nd 2012
    Last edited by Jeff Johnston; 02-26-2012 at 04:49 PM.

  16. #61
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    Default


  17. #62
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    Been back to BB workouts trying to rest the joints and tendon till next shirt training. Which will be starting in a couple days. Maybe even Thursday.

    benched PRS while BB
    Bench
    315x17
    135x60 could of had more but did it after a long day of close grip benching.

    deadlift i suck best all time is 562@198
    455x3
    225x50

    squat 315x20 just belt 405x20 is my goal by 35 im 33 now. dont wanna set myself up for a injury in the making
    225x60 killed me!

    225x25 incline and my shoulders have been killing me since the 745 miss at the SPF Sweatt shop in july so im pretty happy with this
    315x12@215 was my best. that was a couple years ago.

    wanna hit 760+ in the bench July at the WPC Can/AM Detroit MI
    that will give me the Open and sub master WPC World Record.
    Last edited by Jeff Johnston; 04-03-2012 at 11:16 PM.

  18. #63
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    Default


  19. #64
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    Going to be competing in the WPC Worlds TEAM USA Bench Qualifier in July the 21st. The WPC Can/AM Border Wars. Detroit Mi across from DTW airport huge venue. Marriott hotel huge warm up area. Already have lifters from 4 different countrys entrys in. Jimmy Kolb, Roger Ryan, Darilyn Doddy, are a few benchers competing. Here is a FB link for more info!

    http://www.facebook.com/events/127343980717997/

  20. #65
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    Planned Opener for Team USA WPC Worlds qualifier WPC Can/AM Border Wars July 21st

    2ply shirt Overkill by Rudy Rosales

    House of Pain shorts and tank. Always feel stronger with the right set of clothes on! Thanks for everything Rick Brewer

    LG Sciences for the Best Hardcore Supplements!

    Thank you GOD family and friends plus XXXPowerlifting

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