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%



Pic taken about 2 seconds early before lifting my head and setting the pose.....oh well





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/z...idechest-3.jpg
http://i192.photobucket.com/albums/z.../rearlat-3.jpg
http://i192.photobucket.com/albums/z...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!

[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