Johnny's Log Comments

Johnny · Post by **Johnny** » Sun Sep 06, 2009 12:24 pm

nygmen wrote:You have a great squat for your bodywieght. Good work. Sorry if I missed it, how tall are you?

I'm 174cm. Thanks, I work my a$$ off everytime I squat. And lately, I feel each and every rep is super heavy for me.

nygmen wrote:Also... You arms must be looking pretty good if your lying extensions are hovering around 80lbs... (I assume you are doing them the DC way.)

I do Skull crusher style which I think it's easier than the conventional style. And my arms don't look good at all. I have high BF(by looking at my potbelly) so my body is far away from ripped. But I don't care about it now, I still eat like a horse. I want to get bigger first.

nygmen · Post by **nygmen** » Sun Sep 06, 2009 1:03 pm

ha ha, well your Tri's are bigger in there somewhere. 80lbs extensions aren't anything to laugh at.

You're not Ronnie yet, but well on your way.

Keep up the good work man.

Johnny · Post by **Johnny** » Fri Sep 18, 2009 1:30 am

Starting next week, I'll change my routine to this.

Mon
Squat 5x5 (90%5RM rest 2min)
Bench Press 5x5
Row 5x5
+Abs
+Lower back

Wed
Front squat 2x5
Press 5x5 / 1x5, 5x3
Deadlift 1x5
Pull-up 5xF

Fri
Squat 1x5(Max 5RM), 5x2(75%5RM rest 1min)
Bench Press 1x5, 5x3
Row 1x5, 5x3
+Arms
+Abs

Rucifer · Post by **Rucifer** » Mon Sep 28, 2009 3:56 pm

Man you have got a good squat/front squat compared to your other lifts. I am sort of jealous...we seem to be around equal for most lifts but you blow my squats away (then again, squatting on a smith machine for like a year totally messed up my squats). Are you tall or short?

Johnny · Post by **Johnny** » Wed Sep 30, 2009 3:57 am

Rucifer wrote:Man you have got a good squat/front squat compared to your other lifts. I am sort of jealous...we seem to be around equal for most lifts but you blow my squats away (then again, squatting on a smith machine for like a year totally messed up my squats). Are you tall or short?

I'm a shorty, 174cm. I guess it's probably because the SS program has emphasis on squat, so I do it better than other lifts. And I used to bench with smith machine too. Thats sucks.

Likewise, I envy your cardio. I really hate running, biking whatsoever. I do only some BB complexes on non-lift days.

Johnny · Post by **Johnny** » Tue Oct 20, 2009 11:10 am

My new goal is Squat & Deadlift @ 400 x 5.

Don't know how long it's gonna take but I hope I reach it in a year.

Johnny · Post by **Johnny** » Thu Dec 31, 2009 6:12 am

After 8 months of lifting, here's my PR @ 182lb.
Squat 379.5 x 5
Bench 187 x 5
Deadlift 341 x 5
Press 143 x 5
Row 192.5 x 5

Starting next week I'll change my routine to GVT for 15 weeks before I come back to high intensity program.

Rucifer · Post by **Rucifer** » Sun Jan 17, 2010 1:21 pm

Your amount of sets are simply beastly...you must be absolutely dead at the end of your workouts...and I mean literally lying unconscious on the floor

. Haha.

Johnny · Post by **Johnny** » Tue Jan 19, 2010 8:36 am

Rucifer wrote:Your amount of sets are simply beastly...you must be absolutely dead at the end of your workouts...and I mean literally lying unconscious on the floor . Haha.

Only for the squats and deadlifts, the others are not that bad. And yes, after the first attempt to do 10x10 squat, I litterally lie flat on the floor for 10 minutes.

Johnny · Post by **Johnny** » Tue Apr 13, 2010 12:32 am

I'll start the 5/3/1 routine soon, probably next month after the GVT and a deload week. It'd look like this.

Sun
Squat 5/3/1
Squat 5x10
Gm 5x10
+Abs

Tue
Bench 5/3/1
Bench 5x10
Row 5x10
+Arms

Thu
Deadlift 5/3/1
Press 5x10
Chin/Pull-up 5xF
+Abs

Johnny · Post by **Johnny** » Sun Apr 18, 2010 1:38 am

I've changed my mind and started the 5/3/1 today. With a little change, here's my routine with more detail. I may change some acessory exercises for fun from time to time.

d1
Squat 5/3/1
Squat 5x10
Gm 5x10
+Abs

d2
Bench 5/3/1
Bench 5x10
Chin/Pull-up 3xF
Row 5x10

d3
Deadlift 5/3/1
Press 5x10
+Arms
+Abs

*Rest 3min between the 5/3/1 sets and 1.5min between sets of other accessory excercises.
*Wear belt only on the last max effort set of 5/3/1.

I now weigh 185lb with my waist at 36-37'', I probably need some serious cutting if my weight goes up to 190lb.

Johnny · Post by **Johnny** » Fri May 21, 2010 10:57 am

I felt a little pain in my left Erector Spinae when I streched after my workout yesterday. It hurt a lot this morning if I twist my torso. I felt like a robot all day. I still did some bb complexes as usual in the evening. It feels pretty fine now, like nothing happen.
It must have been from the DLs yesterday. I tried not to dropped the bar too fast because somebody had took the doormat I used to support the weight. Luckily it only took one day to heal.

Johnny · Post by **Johnny** » Fri Jun 04, 2010 5:55 am

I'll lift 4days a week start from next week. And I'd ordered a pair of 40kg adjustable dumbbell, it should be here next Sunday. I can't wait.

Johnny · Post by **Johnny** » Fri Jul 16, 2010 9:39 am

Update my PR based on estimated one rep max.
Squat 346.5 x 9 (446) 16/05/10

Bench 176 x 8 (219) 27/04/10

Deadlift 341 x 9 (439) 24/06/10

Press 148.5 x 4 (162) 10/09/09

Post by **Jungledoc** » Tue Jul 27, 2010 2:17 pm

203.5 x 1.1* :(

Hey! You got your full set in. That should be worth a :). That's probably a PR?