John's Workout Log

[mjjdm1985]

Tuesday 2/16/2010

Was too tired today to push myself through my workout. Worked 12 hours and ate badly. At least I got in there for a little while, better than nothing.

Stretch for 5 minutes
Warm-up jog at 10 mph for 3 minutes

Sumo Squat 185 * 8, jump rope * 100, rest for 1 minute
Sumo Squat 185 * 8, jump rope * 100, rest for 1 minute
Sumo Squat 185 * 8, rest for 2 minutes

Barbell Squat 235 * 8, jump rope * 100, rest for 1 minute
Barbell Squat 235 * 5 (went down lower), jump rope * 100, rest for 1 minute

Run at 10 mph for 90 seconds

[mjjdm1985]

Wednesday 2/17/2010

Stretch for 5 minutes
Run for 7 minutes at 7 minute mile pace (level 8.6 treadmill)

Walk for 3 minutes

Run at 5:30 mile pace for 1 minute

Walk for 1 minute

Run at 5:00 mile pace for 1 minute

Walk for 1 minute

[fitoverforty]

I know you said at the beginning of your log that you didn't have any specific goals set. But I just thought I'd throw this out there...Have you thought about running some 5K or 10K races in your area, just for fun? I'm constantly impressed with your speed in your treadmill warmups and sprints. You seem to have alot of natural talent and speed there. I know it's not everybody's thing, but just thought I'd ask.
5:00 mile pace for 1 minute is 12 mph! - that is the highest speed setting I have on my treadmill!

[mjjdm1985]

I have definitely thought about it. I just have so much to do right now that it will be very hard to schedule it until at least the end of the fall.

I have made some goals though! They are a little corny but whatever right! I am aiming to bench 300 by the end of the year and to run a marathon before summer 2011, we will see how it goes!

Update to my workout:

I have taken several days off. Played basketball on Saturday and worked out sparingly with some running on the other days. I just was feeling pretty burnt out on the whole weightlifting thing and I felt like I needed a rest to get my motivation back. I think it has helped; I will see today when I go.

[mjjdm1985]

Monday 2/22/2010

Stretch for 5 minutes
Warm-up on treadmill at level 6.5

Dumbbell Press 80 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute
Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 4.5, jump rope * 100, rest for 1 minute
Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 3, rest for 2 minutes

Dumbbell Military Press 45 lbs * 5, no rest, Bent-Over Row 65 lbs * 8, jump rope * 100, rest for 1 minute
Dumbbell Military Press 50 lbs * 5, no rest, Bent-Over Row 65 lbs * 8, jump rope * 100, rest for 1 minute
Dumbbell Military Press 55 lbs * 5, no rest, Bent-Over Row 65 lbs * 8, rest for 2 minutes

Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute
Barbell Curl 70 lbs * 8, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute

Dumbbell Wrist Curl 30 pounds * 13, no rest, Dumbbell Reverse Wrist Curl 20 lbs * 10

Cool down walk on treadmill for 5 minutes

[mjjdm1985]

Tuesday 2/23/2010

Stretch for 5 minutes
Warm-up jog at level 6.5 for 5 minutes

Front Squat 205, jump rope for 1 minute, rest for 1 minute
Front Squat 205, jump rope for 1 minute, rest for 1 minute
Front Squat 225, rest for 2 minutes

Standard Squat 255 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 235 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 235 * 5, rest for 2 minutes

Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 225 * 5, rest for 2 minutes

Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes

Calf Raise (40 lb dbell) 12/side, rest for 1 minute
Calf Raise (40 lb dbell) 12/side, rest for 1 minute

Plank for 1:30, rest for 1 minute
Plank for 1 minute

[Parraeels4ever]

Hi mjjdm
Awesome program John.

I have robbed a few ideas from your program & incorporated it into mine on the cardio side. HIIT & core exercises etc. It’s seems to be working well. Thanks.

What is your basic weight training background? Your first log for bench press is 185 pounds, man that’s an awesome first up weight. 30 days or so later you have increased it 50 pounds. I am 20 pound or so from that weight. I started at 65 pound bench press 5 months ago & I am now at 154 pound. I wouldn’t say I am a precious little flower, but I struggle on the 154 pound, so I don’t see a hell of a lot more progression in adding weight in the near future. So I was just curious of your training background. More so then anything else as you are shooting for 300 pound. That is some serious weight.

I admire your strength. Keep going strong.

Regards
Andy

[mjjdm1985]

Hi mjjdm
Awesome program John.

I have robbed a few ideas from your program & incorporated it into mine on the cardio side. HIIT & core exercises etc. It’s seems to be working well. Thanks.

What is your basic weight training background? Your first log for bench press is 185 pounds, man that’s an awesome first up weight. 30 days or so later you have increased it 50 pounds. I am 20 pound or so from that weight. I started at 65 pound bench press 5 months ago & I am now at 154 pound. I wouldn’t say I am a precious little flower, but I struggle on the 154 pound, so I don’t see a hell of a lot more progression in adding weight in the near future. So I was just curious of your training background. More so then anything else as you are shooting for 300 pound. That is some serious weight.

I admire your strength. Keep going strong.

Regards
Andy

Hey Andy,

No problem I will definitely share. Good luck with the HIIT! I am still doing it as much as I can because it is supposed to be very beneficial, but I have toned it down some just because it is so hard and I hate it lol. If you can stick to it I bet you will see very good results combined with a weight program.

Also, did you mean that you are now benching around 150 or now weigh-in at 154? If you are trying to get a lot stronger there is definitely hope. I will share my brother's background in a second which may be more like yours.

First, my background. Before beginning this program about 2 months ago I had never really stuck to lifting weights for an extended period of time. My senior year of high school my max bench press was around 165 I think. I am on the shorter side with shorter arms, and have been playing soccer and basketball my whole life, so I was pretty athletic but not incredibly strong. Freshman year of college I tore my ACL and couldn't play ball so I lifted for about three months straight, ate a TON (but most of it was unhealthy), and went from weighing 155 to weighing 172 and my bench went up to about 215. After I got better I worked out randomly for the next 4 years but never consistently, and settled in at about a 205 max and body weight of 165 (which didn't fluxuate for 4 years). Now I'm up to 175, but I think a lot of that has to do with the more sedentary lifestyle I lead with my current desk job.

My brother, however, sounds MUCH more like you. He slightly over 6 feet tall. Senior year of high school, at the same height, he weighed NINETY-EIGHT pounds. He began eating very healthy and eating A LOT, and working out religiously. He was extremely consistent for about 2 years I think. His max went from 65 pounds to 255 pounds.

Maybe his story will help you? I bet you are capable of a lot more than you think.

[mjjdm1985]

Wednesday 2/25/2010

Warm-up stretch for 5 minutes

Jump rope workout for 15 minutes

Treadmill at level 7.5 for 1 minute
Treadmill at level 11 for 1 minute
rest for 1 minute
Treadmill 7 minute mile pace (level 8.6) for 7 minutes

[mjjdm1985]

Thursday 2/25/2010

Stretch for 5 minutes
Warm-up on treadmill at level 6.5

Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute
Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 4, jump rope * 100, rest for 1 minute
Dumbbell Press 90 lbs * 3, no rest, Weight Pull-ups (35 pound backpack) * 3, rest for 2 minutes

Dumbbell Military Press 50 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, jump rope * 100, rest for 1 minute
Dumbbell Military Press 55 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, jump rope * 100, rest for 1 minute
Dumbbell Military Press 60 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, rest for 2 minutes

Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute
Barbell Curl 70 lbs * 8, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute

Dumbbell Wrist Curl 30 pounds * 11, no rest, Dumbbell Reverse Wrist Curl 20 lbs * 10

Cool down walk on treadmill for 5 minutes

[mjjdm1985]

Friday 2/26/2010

Stretch for 5 minutes
Warm-up jog at level 6.5 for 5 minutes

Front Squat 205 * 5, jump rope for 1 minute, rest for 1 minute
Front Squat 225 * 5, jump rope for 1 minute, rest for 1 minute
Front Squat 225 * 3, jump rope for 1 minute, rest for 1 minute

Standard Squat 255 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 275 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 275 * 3 and 2 halves, rest for 2 minutes

Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 245 * 5, rest for 2 minutes

Stationary Barbell Lunges (40 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (45 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (45 lb dbells) 10/side, rest for 2 minutes

Calf Raise (40 lb dbell) 12/side, rest for 1 minute
Calf Raise (40 lb dbell) 12/side, rest for 1 minute

Plank for 1:40, rest for 1 minute
Plank for 1:05

Cool down walk for 5 minutes

[mjjdm1985]

Saturday 2/27/2010

Just made sure I got into the gym today. Don't have a lot of time, I've been studying a ton. Just wanted to make sure I got a workout in. Actually it turned into a pretty good one, though.

Stretch for 5 minutes
Jump rope workout for 10 minutes
Run on treadmill 1/2 mile at 7 minute mile pace
10 minute on bike at level 10
jump rope for 2 minutes

[mjjdm1985]

Sunday 2/28/2010

Stretch for 5 minutes
Jump rope for 3 minutes

Run on treadmill 6 minute mile pace for 5 minutes

Jump rope for 5 minutes

[mjjdm1985]

Monday 3/1/2010

Stretch for 5 minutes
Warm-up on treadmill at level 6.5

Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute
Dumbbell Press 85 lbs * 5, no rest, Weight Pull-ups (35 pound backpack) * 5, jump rope * 100, rest for 1 minute
Dumbbell Press 90 lbs * 4, no rest, Weight Pull-ups (35 pound backpack) * 4, rest for 2 minutes

Dumbbell Military Press 55 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, jump rope * 100, rest for 1 minute
Dumbbell Military Press 60 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, jump rope * 100, rest for 1 minute
Dumbbell Military Press 60 lbs * 5, no rest, Bent-Over Row 70 lbs * 5, rest for 2 minutes

Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 25 lbs * 8, rest for 1 minute
Barbell Curl 70 lbs * 10, no rest, Lying Tricep Extension 30 lbs * 8, rest for 1 minute

Dumbbell Wrist Curl 30 pounds * 11, no rest, Dumbbell Reverse Wrist Curl 20 lbs * 10

Cool down walk on treadmill for 5 minutes

[mjjdm1985]

Does anyone know the best way to do lunges to focus on your quads and hamstrings? I normally start with my feet next to each other and go all the way down and return to my starting position, but today I started out with one foot out in front and just went down and came back up. It actually felt like it was working those muscles much more than usual. Any thoughts?

Tuesday 3/2/2010

Stretch for 5 minutes
Warm-up jog at level 6.5 for 5 minutes

Front Squat 205 * 5, jump rope for 1 minute, rest for 1 minute
Front Squat 205 * 5, jump rope for 1 minute, rest for 1 minute
Front Squat 205 * 5, rest for 2 minutes

Standard Squat 275 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 275 * 5, jump rope for 1 minute, rest for 1 minute
Standard Squat 275 * 5, rest for 2 minutes

Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 225 * 5, jump rope for 1 minute, rest for 1 minute
Sumo Deadlift 245 * 5, rest for 2 minutes

Stationary Barbell Lunges (45 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (45 lb dbells) 10/side, rest for 2 minutes
Stationary Barbell Lunges (45 lb dbells) 10/side, rest for 2 minutes

Calf Raise (40 lb dbell) 12/side, rest for 1 minute
Calf Raise (40 lb dbell) 12/side, rest for 1 minute

Plank for 1:15, rest for 1 minute
Plank for 45 seconds

Cool down walk for 5 minutes