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JohnnyRockit's 2012 Transformation Contest Log

johnnyrockit8665

johnnyrockit8665

New member
And so it begins.....


37
5'10
210 lbs.
Male

I Just finished up a 12 week run of the SL 5x5 routine. I put on at least 10-15 lbs. during that 12 weeks all natty and upped my compound lifts quite a bit from where I started. So now I am going to go back to a split routine and going to be doing a cut for the next 12 weeks.

My goals are to get try and get down into the low teens in BF%
To do this I plan on staying on a strict diet with absolutely no cheat days!
I will be pushing myself harder in the gym than ever before!

I am still fine tuning a few things like my routine, supplementation, and diet. I will be posting them asap along with pictures. I have to have someone tell me what to have in the pictures so you know they are legit! Just wanted to get this started I felt like I was falling behind. :evil::evil:
 
Here's the boss himself!! These are great gains you got there buddy! Well done 5x5 is mean,
Best of luck to you reaching your goals, can't wait to follow. : )
 
Yoooo...good luck bro, and thanx for putting all this together man, i cant w8 to see everyones progress.. :D

lol i guess u can just hold a fork in ur hand for the pics
 
Mekat said:
Yoooo...good luck bro, and thanx for putting all this together man, i cant w8 to see everyones progress.. :D

lol i guess u can just hold a fork in ur hand for the pics
Click to expand...

lol no worries! I thought it was a good opportunity to get more people involved with EF. The motivation and knowledge makes it all worth the time.
 
dmk777 said:
Here's the boss himself!! These are great gains you got there buddy! Well done 5x5 is mean,
Best of luck to you reaching your goals, can't wait to follow. : )
Click to expand...

I am El Jefe as my mexican brothers would say! lol Thanks D cannot wait to get rid of some of this fat so I can see all my hard work :biggrin:

Well I am off to the gym to get started on that dreaded cardio lol
 
Hold a great big cucumber!!!
 
good luck bro, and thanks again for everything :)
 
Subbed.. Way to step up to keep this going, Johnny.. big appreciation to you. Look forward to seeing your progress.
 
Way to go Johnny, I didn't realise you were doing the contest, I thought you were organising it.

Cool, I'll be watching on!!! Good luck
 
RachelM said:
Way to go Johnny, I didn't realise you were doing the contest, I thought you were organising it.

Cool, I'll be watching on!!! Good luck
Click to expand...

Thanks for the support Rachel! :) Yeah I didn't want to miss out on all the fun! So I'm doing both, I am going to be pretty busy over the next 3 months lol

JR
 
True true.. but time flies when your having fun...and I'm sure it will be hard work.. but a blast as well!!
 
Alright I think I am going to start off with diet! The plan is eat clean and not have any cheat meals till the 90 days are up.

85-90 % of my protein per week will come from Eggs, Turkey, Chicken and Fish. The other 10-15% will come from lean red meat, nuts, lentals, and 1-2 W2BM protein shakes a day.

Carbs will be mostly oats rolled and steal cut, Brown Rice, Quinoa, whole grain wheat bread and Sweet potato.

Fats will mostly come from Almonds, Fish, Krill Oil, Olive oil

Veggies A lot mixed Brocoli, Cauliflower, carrots, Spinach just to name a few

Fruit a couple times a day around weight training and/or cardio

These are all the baseline foods and I plan to switch things alternating to give myself some variety!

A typical day would go something like this, I am still working on the portions I will edit them in later.

5:30 wake

6:00 1st meal 1/2 cup steel cut oats, 5 eggs scrambled with Brocolli

7:00-9:00-Gym

9:00-2nd meal PWO shake with fruit, 1/3 cup rolled oats, 1 tblspoon of natty Peanut butter, Table spoon pure gelitin with water.

11:00-3rd meal turkey, Brown Rice, mixed veggies

2:00-4th meal Fish sweet potato, mixed veggies

5:00- 5th meal Chicken and mixed veggies no carbs

8:00- 6th meal Greek yogurt and Almonds or Protein shake B4 bed

10:00-bed time

Gonna figure out the portions and macros tonight and will post soon. Diet is going to be most important any help would be greatly appreciated!:evil:
 
Hey Johnny...I'm subbed in! I'm behind ya 100%! :)
 
johnnyrockit8665 said:
Alright I think I am going to start off with diet! The plan is eat clean and not have any cheat meals till the 90 days are up.

85-90 % of my protein per week will come from Eggs, Turkey, Chicken and Fish. The other 10-15% will come from lean red meat, nuts, lentals, and 1-2 W2BM protein shakes a day.

Carbs will be mostly oats rolled and steal cut, Brown Rice, Quinoa, whole grain wheat bread and Sweet potato.

Fats will mostly come from Almonds, Fish, Krill Oil, Olive oil

Veggies A lot mixed Brocoli, Cauliflower, carrots, Spinach just to name a few

Fruit a couple times a day around weight training and/or cardio

These are all the baseline foods and I plan to switch things alternating to give myself some variety!

A typical day would go something like this, I am still working on the portions I will edit them in later.

5:30 wake

6:00 1st meal 1/2 cup steel cut oats, 5 eggs scrambled with Brocolli

7:00-9:00-Gym

9:00-2nd meal PWO shake with fruit, 1/3 cup rolled oats, 1 tblspoon of natty Peanut butter, Table spoon pure gelitin with water.

11:00-3rd meal turkey, Brown Rice, mixed veggies

2:00-4th meal Fish sweet potato, mixed veggies

5:00- 5th meal Chicken and mixed veggies no carbs

8:00- 6th meal Greek yogurt and Almonds or Protein shake B4 bed

10:00-bed time

Gonna figure out the portions and macros tonight and will post soon. Diet is going to be most important any help would be greatly appreciated!:evil:
Click to expand...
diet looks solid bro, only thing I can see offhand is maybe some more good fats in the 3rd 4th and 5th meal?
 
johnnyrockit8665 said:
Got any ideas of what I can add to those meals to get more good fats?
Click to expand...
almonds, almonds and more almonds lol....that's all I really eat for fat when cutting, they're so good for you and so convenient to divy up your fat intake, dieting is so tricky bro, if you're not providing your body with good fats it will hold on to what it has if that makes sense
 
gymjunkie09 said:
almonds, almonds and more almonds lol....that's all I really eat for fat when cutting, they're so good for you and so convenient to divy up your fat intake, dieting is so tricky bro, if you're not providing your body with good fats it will hold on to what it has if that makes sense
Click to expand...

Makes total sense looks like I am going to have to invest in some more then. Thanks for the tip GJ
 
John I also take tble spoon olive oil and table spoon of omega 3 oil last thing before bed for good fats..
Looking awesome bro ...it's getting pretty exciting round here already lol..
 
dmk777 said:
John I also take tble spoon olive oil and table spoon of omega 3 oil last thing before bed for good fats..
Looking awesome bro ...it's getting pretty exciting round here already lol..
Click to expand...

How can you drink olive oil??? Damn I gotta take fish oil caps, can't stand the taste.
 
dmk777 said:
John I also take tble spoon olive oil and table spoon of omega 3 oil last thing before bed for good fats..
Looking awesome bro ...it's getting pretty exciting round here already lol..
Click to expand...


Nice Donna I think I will add that into me pre-bed shake.

I can't stand it on its own either CS gotta mix it with something. Do you mix it D or do you drink it strait from the bottle? :)
 
Nice one my friend! I just brave it put it on a spoon and pour it str8 to the back of my mouth lol, can't really taste it and it's gone in a sec , lol that's the second worse taste my first is amino acid powder it's rank! I bought empty capsules and filled them lmfao!
 
obsessedwliftin said:
Allright Johnny enough small talk let's see some damn work bro! Lol
Click to expand...

LOL Monday was my last day of the 5X5 I am taking a few days off to let a couple things heal up that have been bugging me the last couple weeks. So I have only been doing some light cardio till friday or saturday depending on how I am feeling. Then I will start my new split routine I have been putting together. Time to change it up! I want to be 100% that way I can go for broke the rest of the comp.:evil:

Thanks for the kick in the ass everyone needs one of those from time to time! lol
 
Im just starting 5x5 did u do burn out set on lighter weight??im adding this,good luck johnny an bigup for making this happen
 
dmk777 said:
Nice one my friend! I just brave it put it on a spoon and pour it str8 to the back of my mouth lol, can't really taste it and it's gone in a sec , lol that's the second worse taste my first is amino acid powder it's rank! I bought empty capsules and filled them lmfao!
Click to expand...

You double ard b****** you! I tried it once and couldn't get the taste outa my mouth for ages!
 
badboybounce said:
Im just starting 5x5 did u do burn out set on lighter weight??im adding this,good luck johnny an bigup for making this happen
Click to expand...

Thank bro! I added xtra sets at the beginning of the 5x5 and a few accessory exercises till the weight started getting heavier. If that is what you are asking. I also started with just the bar on all compound movements except deads! Depending on what your strength is like, you can up the weight a little at the start but careful not to raise it to much cause it gets heavy fast! Expecially since you are squatting 3 times a week!
 
Workout and pics bro, I know you will get it going man!
 
here are the pics!

oqlmxc.jpg

2v31w1i.jpg

ixzcbt.jpg

5wckjq.jpg


I took these this morning I guess you will just have to take my word for it! check out my pirate hook lol
 
johnnyrockit8665 said:
here are the pics!

oqlmxc.jpg

2v31w1i.jpg

ixzcbt.jpg

5wckjq.jpg


I took these this morning I guess you will just have to take my word for it! check out my pirate hook lol
Click to expand...

Hmm, I dunno bro....

;) jk lol!
 
Alright johnny its time to get this shit going bro! You've got a good frame to work with so now we need to mold it. Im excited to see the transformation.

Sent from my DROIDX using EliteFitness
 
Johnny....it's so cool to put a face to the name!! :)
 
obsessedwliftin said:
Alright johnny its time to get this shit going bro! You've got a good frame to work with so now we need to mold it. Im excited to see the transformation.
Click to expand...

Thanks OWL I am gonna bust my ass and you're right bro it's time to get serious.

Kill this shit Johnny! Good frame to work with brotha
Click to expand...

Thanks bro!

You a runner or bike rider? Your quad caps are defined.
Click to expand...

Yeah BB I have been riding bikes a long time. I raced BMX when I was younger and have been riding and racing mountain bikes for a long time. One of my favorite things to do. A lot of miles on these ol legs!!!!
 
So here goes....

Day-1

Back compound

Pendlay Rows-3x5 Work
Deads-3x5 Work (alternating Rack pulls)

chest isolation

Flat DBL press-3x8-10
Incline DBL press-3x8-10
Flat DBL flies-3x8-10

Day-2

Shoulder compound

OHP-3x5 Work
power shrugs-3x5 work

Bi's isolation

Seated DBL curls-3x8-10
One arm DBL preachers-3x8-10

Tri's Iso

Rope ext.-3x8-10
V-bar press downs-3x8-10

Day-3

Legs comp

Squats-3x5 work
calve raises-4x10-15

core work

Day-4

off day from weights
light cardio

Day-5

Chest comp

Bench-3x5 work
Dips-3x5 work

Back iso

Wide grip pulldowns-3x8-10
reverse grip pulldowns-3x8-10
One arm DBL rows-3x8-10

Day-6

Bi's heavy

BBL curls-3x5 work

Tri's heavy

Close grip bench-3x5 work

shoulder iso

DBL press-3x10-12 warm up
side laterals-3x10
front laterals-3x10
rear laterals-3x10

Day-7

Legs

Front squats-3x10-12
Leg presses-3x10-12
leg curls-3x10-12
seated calf raises-3x15

Core work

Day-8

OFF
Repeat

Does that look like something that would work, mixing the compound lifts with the Isolation lifts. Compounds would be as heavy as I can go to get all working sets and Isolations would be higher rep lower weight concentrating on strict form.

Also I do a 10 warm up on the bike or treadmill before I weight train.
And 30 minute cardio after HR around the 130 mark.

I am not that busy with work so I am not very active during the day and if I am feeling good I will hit up a bike ride or something outdoors to get a extra cardio in the afternoon.

Let me know what you think I am only doing some cardio tomorrow and I would like to get started on the new routine on Sat.
 
U hav a stocky frame johnny an muscle already ther just need to chip away to show it mate,all best mate head down n lets do this shiiiit
 
johnnyrockit8665 said:
So here goes....

Day-1

Back compound

Pendlay Rows-3x5 Work
Deads-3x5 Work (alternating Rack pulls)

chest isolation

Flat DBL press-3x8-10
Incline DBL press-3x8-10
Flat DBL flies-3x8-10

Day-2

Shoulder compound

OHP-3x5 Work
power shrugs-3x5 work

Bi's isolation

Seated DBL curls-3x8-10
One arm DBL preachers-3x8-10

Tri's Iso

Rope ext.-3x8-10
V-bar press downs-3x8-10

Day-3

Legs comp

Squats-3x5 work
calve raises-4x10-15

core work

Day-4

off day from weights
light cardio

Day-5

Chest comp

Bench-3x5 work
Dips-3x5 work

Back iso

Wide grip pulldowns-3x8-10
reverse grip pulldowns-3x8-10
One arm DBL rows-3x8-10

Day-6

Bi's heavy

BBL curls-3x5 work

Tri's heavy

Close grip bench-3x5 work

shoulder iso

DBL press-3x10-12 warm up
side laterals-3x10
front laterals-3x10
rear laterals-3x10

Day-7

Legs

Front squats-3x10-12
Leg presses-3x10-12
leg curls-3x10-12
seated calf raises-3x15

Core work

Day-8

OFF
Repeat

Does that look like something that would work, mixing the compound lifts with the Isolation lifts. Compounds would be as heavy as I can go to get all working sets and Isolations would be higher rep lower weight concentrating on strict form.

Also I do a 10 warm up on the bike or treadmill before I weight train.
And 30 minute cardio after HR around the 130 mark.

I am not that busy with work so I am not very active during the day and if I am feeling good I will hit up a bike ride or something outdoors to get a extra cardio in the afternoon.

Let me know what you think I am only doing some cardio tomorrow and I would like to get started on the new routine on Sat.
Click to expand...
I think if your diet is on point it could work, but imo I think you may be spreading yourself too thin in your weight training......I think youd be better off with a 4 or 5 day split, starting each workout with your compound lifts then moving to your isolation lifts corresponding to the main bodypart of focus used on the compound lifts, so for example on back day start with pullups and deadlifts then move on to db rows, close-grip pulldowns etc.....
 
If you're gonna follow that routine I'd try adding upright BB row on shoulder compound day....3 sets close grip 3 sets shoulder wide 8-12 reps or whatever you like.

From My Droid MoFo!
 
I agree with CG it's gud to put a face to the name!! Pics up and all g2g!!
Let's kill this sh*t bro!!
All prep looking good!!
 
gymjunkie09 said:
I think if your diet is on point it could work, but imo I think you may be spreading yourself too thin in your weight training......I think youd be better off with a 4 or 5 day split, starting each workout with your compound lifts then moving to your isolation lifts corresponding to the main bodypart of focus used on the compound lifts, so for example on back day start with pullups and deadlifts then move on to db rows, close-grip pulldowns etc.....
Click to expand...

Diet will definitely be on point and very strict! How would you adjust it using what I got as a template? Or what would suggest as a 4 or 5 day split? I am really burned out on the standard chest/Tri, Back/Bi, legs 3 day split and I like working bi's and Tri's on the same day. I have gotten better results that way. Just want to change it up from what I have done in the past and keep the compound lifts!
 
johnnyrockit8665 said:
So here goes....

Day-1

Back compound

Pendlay Rows-3x5 Work
Deads-3x5 Work (alternating Rack pulls)

chest isolation

Flat DBL press-3x8-10
Incline DBL press-3x8-10
Flat DBL flies-3x8-10

Day-2

Shoulder compound

OHP-3x5 Work
power shrugs-3x5 work

Bi's isolation

Seated DBL curls-3x8-10
One arm DBL preachers-3x8-10

Tri's Iso

Rope ext.-3x8-10
V-bar press downs-3x8-10

Day-3

Legs comp

Squats-3x5 work
calve raises-4x10-15

core work

Day-4

off day from weights
light cardio

Day-5

Chest comp

Bench-3x5 work
Dips-3x5 work

Back iso

Wide grip pulldowns-3x8-10
reverse grip pulldowns-3x8-10
One arm DBL rows-3x8-10

Day-6

Bi's heavy

BBL curls-3x5 work

Tri's heavy

Close grip bench-3x5 work

shoulder iso

DBL press-3x10-12 warm up
side laterals-3x10
front laterals-3x10
rear laterals-3x10

Day-7

Legs

Front squats-3x10-12
Leg presses-3x10-12
leg curls-3x10-12
seated calf raises-3x15

Core work

Day-8

OFF
Repeat

Does that look like something that would work, mixing the compound lifts with the Isolation lifts. Compounds would be as heavy as I can go to get all working sets and Isolations would be higher rep lower weight concentrating on strict form.

Also I do a 10 warm up on the bike or treadmill before I weight train.
And 30 minute cardio after HR around the 130 mark.

I am not that busy with work so I am not very active during the day and if I am feeling good I will hit up a bike ride or something outdoors to get a extra cardio in the afternoon.

Let me know what you think I am only doing some cardio tomorrow and I would like to get started on the new routine on Sat.
Click to expand...

Bro I can see that you did put some time in on that workout, but I also have to tell you that it is kinda all over the board, IMO only.

I realize that you wanna cut and add strength-mussle, dont we all? Of course that is the ideal.

So lets back up for a minute and think about it.

Your cutting is gonna come mostly from diet as it should instead from your weight workout.
Of couse there is cardio to condiser too.
Now you just came off the SL 5x5 and you were pretty dam successful with that, good for you bro.

Now with your diet changes you could go right back and hit that 5x5 again with a couple of mods in it for your arms. Thats one thought and thats exactly what Donna is doing. I think its really gonna rock for her and it could for you too.

Or you could try something more like this if your tired of the 5x5.

Day One - Mon

Dips or Bench Press 2 x 6-8

Incline Press 2 x 10-12

Military Press 2 x 6-8

Tricep extensions 2 x 10-12 (alternate with French Press every other workout)

Day Two - Wednesday

Squats 2 x 10

Deadlifts 1 x 10

Leg curl - 2 x 10

Day Three - Friday
Pull-Up 3 sets to failure

Barbell Row 2 x 8 (altherante each set overhand/underhand)

EZ-Bar Curl 1 x 10

Abs 3 x 10

(This workout is right out of The Ultimate Training Split by our very own Souther Lord)

As for your cardio that would be HIT 2 days per week and then a standard 30-40 min session post workout.
Rest on the weekends.

Just some things for you to think about bro and plz let me know what you do think about it.
Regards bro and good luck!:evil:
 
I might also add to this I was sceptical bout cutting on 5x5 so I researched online and found all good results , there was absolutely loads people who have used this method too, just by tweaking the diet and adding some cardio and like Zed mention direct arms and abs I think this could be outstanding.
Either way you decide I'm sure your going to kill it I see the dedication lol!!
Have a great weekend Johny : )
 
zedhed said:
Bro I can see that you did put some time in on that workout, but I also have to tell you that it is kinda all over the board, IMO only.

I realize that you wanna cut and add strength-mussle, dont we all? Of course that is the ideal.

So lets back up for a minute and think about it.

Your cutting is gonna come mostly from diet as it should instead from your weight workout.
Of couse there is cardio to condiser too.
Now you just came off the SL 5x5 and you were pretty dam successful with that, good for you bro.

Now with your diet changes you could go right back and hit that 5x5 again with a couple of mods in it for your arms. Thats one thought and thats exactly what Donna is doing. I think its really gonna rock for her and it could for you too.

Or you could try something more like this if your tired of the 5x5.

Day One - Mon

Dips or Bench Press 2 x 6-8

Incline Press 2 x 10-12

Military Press 2 x 6-8

Tricep extensions 2 x 10-12 (alternate with French Press every other workout)

Day Two - Wednesday

Squats 2 x 10

Deadlifts 1 x 10

Leg curl - 2 x 10

Day Three - Friday
Pull-Up 3 sets to failure

Barbell Row 2 x 8 (altherante each set overhand/underhand)

EZ-Bar Curl 1 x 10

Abs 3 x 10

(This workout is right out of The Ultimate Training Split by our very own Souther Lord)

As for your cardio that would be HIT 2 days per week and then a standard 30-40 min session post workout.
Rest on the weekends.

Just some things for you to think about bro and plz let me know what you do think about it.
Regards bro and good luck!:evil:
Click to expand...

I got pretty good results from the 5x5. But I need a break from it. 12 weeks is enough at one time and in order to keep the weight up high enough, 3 days of squats a week is out of the question because of the knee issues I have. Once or twice every 7 days maybe. Especially with the xtra cardio I will be doing. I want to do the 5x5 again but want to save it for bulking not on a cut. I like the Southern Lord split but 3 days a week is not enough work for me right now. Especially with a good diet and cycle and I am not doing anything else during the day really but concentrating on this full time. I need something to keep me busy!

I would like something with more volume in it and with more isolation movements. If anything more like the split you helped me with before the 5x5. I have a lot to think about! lol Damn it I thought I was closer to figuring this out. I should have spent a little more time on this before now. I trust you brother Zed you haven't steered me the wrong way yet.
 
johnnyrockit8665 said:
Diet will definitely be on point and very strict! How would you adjust it using what I got as a template? Or what would suggest as a 4 or 5 day split? I am really burned out on the standard chest/Tri, Back/Bi, legs 3 day split and I like working bi's and Tri's on the same day. I have gotten better results that way. Just want to change it up from what I have done in the past and keep the compound lifts!
Click to expand...

Well basically what I'm using to cut with is what I would suggest lol...but different shit world for different people....I think you've got the right idea but you're just all over the place with the bodyparts you're training, just swap it around so you're hitting one part a day and smash that shit and make sure u give yourself adequate rest time before u hit it again....I don't really have a set routine, for instance if I'm hitting back ill try to do a couple compound lifts and a couple exercises for width and a couple for depth and kts until I get to the point were I feel like I'm overtraining. I'm kinda getting away from the cookie cutter style routines now and listening more to my body since I feel I have the experience to do this successfully now, hope that helps
 
I looked up southern lord's thread about the ultimate training split and I found this. What do you think about something based off of this layout? Adding in the cardio in one form or another at least 5 to 6 days a week with one day completely off from everything.

Workout 1: is Chest, Chin-ups, and arms in that order

Workout 2: is Squats, hamstrings, calves and forearms in that order

Workout 3: is Shoulders, Rows, chest, and arms in that order

Workout 4: is Deadlifts, squats, calves, and forearms in that order

Monday (workout 1)

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10

Wednesday (workout 2)

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30


Friday (workout 3)

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10


Monday (workout 4)

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20


Wednesday (Repeat workout 1)

Friday (Repeat workout 2)

Sets should be terminated at the point right before form starts to break down. Rotate the lifts about every 4-8 weeks or whenever a lift stalls. You can use different exercises if you like.

Here are some examples of exercise choices

Workout #1

Chest: Bench press or dumbell press, incline press, DB incline press, decline DB press

Chinups: Wide, medium, or close grip overhand, neutral (palms facing), or under-hand

Shoulders: Side lateral, front lateral, incline lateral

Biceps: Curl variation

Triceps: Dips, pushdowns, triceps extensions. overhead extensions

Workout #2

Squats: Back squat, box squat, front squat

Single leg deadlifts: Bent leg variation, straight leg variation

Hamstrings: Glute Ham, Reverse hyper, leg curl

Workout #3

Shoulders: Military press, Neutral grip DB press

Rows T-bar row, cable row, single arm row

Chest: Crossover or flye variation

Arms: Dips, extensions, pushdowns, curl variant

Workout #4

Deadlifts: Deadlifts, Wide-grip deadlifts, Rack pull

Single leg squat: Bulgarian split squat, single leg pistol squat

Hamstrings: Glute ham, leg curl, reverse hyper

Choose one exercise for each body-part or movement. Stick with whatever exercise you choose for at least 3 workouts.


I read the whole thread and I think this would be a great place to start. Let me know what you guys think.
 
That's intense, I would burn out so fast doin that much volume... Good luck and thanks for putting this together for us!
 
Did someone say volume? Lol Between Radar's and my routine let me know when you want some volumn Johnny and we will hook you up bro!
 
Well it is Sunday morning and I had a pretty shitty night last night, but on a good note I feel little better this morning. I think I got everything from my routine, diet and cycle figured out. So tomorrow will be the first day of the new routine which I am looking forward to giving it a run.

Thanks Radar and OWL for your input. I checked both of your routines and I think they are set up perfect for me right now. So I am going to start off with southern lords split routine for 4-6 weeks then switch it up to Radar's routine. I think they are going to help get me right where I need to be at the end of this comp.

So for now I am headin to the gym I always feel better after working off some of my frustration! I will be posting my diet and cycle up by the end of the day.
 
Have a good one bro! Looking forward to seeing your diet & cycle.
 
Get in there an' KILL THAT SHIT!!!!!!!
I'm so psyched up and pumped from training today, I feel murderous, like I could throw cars over houses or something! Lol! :)
 
Today WO! my back is still a little sore and I didn't want to push it so I concentrated on arms today

3x10 rope ext 25,30,35lbs
3x10 BW tricep dips
4x10 v bar push downs 50,60,65,70lbs

3x10 alt curls 25,30,35lbs
3x10 alt hammer curls 30,35,40lbs
4x10 preacher curls 50,60,65,65lbs

1 hr interval cardio

Tomorrow I will do legs and give my back just one more day before I hit it again. I will be starting SL's routine next monday.
 
cycle

1-4 500mg sust 250 twice a week
5-14 500mg Test E twice a week
5-12 75mg Tren Ace 3 times a week
1-14 T3
1-4 albuteral might add this back in last 4 weeks of cycle also
5-14 HcGenerate
1-14 N2Gaurd
5-14 Dostinex
5-14 Gear

I have go arimidex, Letro, and Forma for any other estrogen related sides.

PCT

Starts 2 weeks past last pin.

1-6 Forma 5 pumps twice a day
1-6 unleashed
1-6 post cycle
1-6 phyto serms
1-6 T3 PCT
1-6 N2Slin
1-6 Gear
7-? Bridge

Other Supps

Fish oil
multi vitamin
gelitin
Taurine
Advance probiotic
power chews bcaa's
power chews pre work out if needed

Thanks to Radar, Arabian, Needto, and Zed for your help in putting this together!
 
johnnyrockit8665 said:
I looked up southern lord's thread about the ultimate training split and I found this. What do you think about something based off of this layout? Adding in the cardio in one form or another at least 5 to 6 days a week with one day completely off from everything.
Honestly bro I feel way too much cardio. I would suggest not more then 2 days per week max. Remember you wanna build muscle. That much cardio is gonna eat it all up man. IMO.
And also need to remember that you dont grow in the gym but in the recovery of the devestation that you did in the gym.

You will see that I changed some the sets/reps. I did this more for hypertrophy.
Ok bro you MUST hit this as heavy as you can every workout. And it will be exhausting too if you do it right!

Workout 1: is Chest, Chin-ups, and arms in that order OK

Workout 2: is Squats, hamstrings, calves and forearms in that order OK

Workout 3: is Shoulders, Rows, chest, and arms in that order OK

Workout 4: is Deadlifts, squats, calves, and forearms in that order NOT OK. I would loose the additional squats here bro and but my energy into the Dead Lifts, and make em Ass Kickers!

Monday (workout 1)

Bench Press 4 x 3-5 I changed this for you.

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10



Wednesday (workout 2)

Squat or box squat 4 x 8-12 I changed this for you.

Glute/Ham Raises or pullthroughs or SLDL 3 x 8-12

Ab work 3 x 10 I feel that you could better use the time then doing ab work bro. I would sub in Leg Curls, both laying and standing here.

forearms 2 x 20-30


Friday (workout 3)

Shoulder Press or Military press 4 x 5

Rows 4 x 8

Preacher curl 2 x 10 Nah too much bicep work in here bro. I would say Upright BBL Rows 3x8-12. Use 3 grip spacings. Narrow (one hand space between hands). Med (3 spaces between hands) Wide (As wide as you can)

Ab work 3 x 10


Monday (workout 4)

rack deadlift 4 x 5 Excellent choice bro!

Single leg squat variation 2 x 10 I think this will be too much for your knees bro. but if you can and wanna then I would say 1x20 back squats

Calf Raises 3 x 15 Excellent here too bro.

Forearms 2 x 20


Wednesday (Repeat workout 1)

Friday (Repeat workout 2)

Sets should be terminated at the point right before form starts to break down. Rotate the lifts about every 4-8 weeks or whenever a lift stalls. You can use different exercises if you like.

Here are some examples of exercise choices

Workout #1

Chest: Bench press or dumbell press, incline press, DB incline press, decline DB press

Chinups: Wide, medium, or close grip overhand, neutral (palms facing), or under-hand
Prefer underhand/

Shoulders: Side lateral, front lateral, incline lateral

Biceps: Curl variation

Triceps: Dips, pushdowns, triceps extensions. overhead extensions

Workout #2

Squats: Back squat, box squat, front squat

Single leg deadlifts: Bent leg variation, straight leg variation

Hamstrings: Glute Ham, Reverse hyper, leg curl

Workout #3

Shoulders: Military press, Neutral grip DB press

Rows T-bar row, cable row, single arm row

Chest: Crossover or flye variation Waste of time for now bro.

Arms: Dips, extensions, pushdowns, curl variant

Workout #4

Deadlifts: Deadlifts, Wide-grip deadlifts, Rack pull

Single leg squat: Bulgarian split squat, single leg pistol squat

Hamstrings: Glute ham, leg curl, reverse hyper

Choose one exercise for each body-part or movement. Stick with whatever exercise you choose for at least 3 workouts.


I read the whole thread and I think this would be a great place to start. Let me know what you guys think.
Click to expand...

Lets keep this going bro!:evil:
 
johnnyrockit8665 said:
cycle

1-4 500mg sust 250 twice a week
5-14 500mg Test E twice a week
5-12 75mg Tren Ace 3 times a week
1-14 T3
1-4 albuteral might add this back in last 4 weeks of cycle also
5-14 HcGenerate
1-14 N2Gaurd
5-14 Dostinex
5-14 Gear

I have go arimidex, Letro, and Forma for any other estrogen related sides.

PCT

Starts 2 weeks past last pin.

1-6 Forma 5 pumps twice a day
1-6 unleashed
1-6 post cycle
1-6 phyto serms
1-6 T3 PCT
1-6 N2Slin
1-6 Gear
7-? Bridge

Other Supps

Fish oil
multi vitamin
gelitin
Taurine
Advance probiotic
power chews bcaa's
power chews pre work out if needed

Thanks to Radar, Arabian, Needto, and Zed for your help in putting this together!
Click to expand...
First go with tren bro?
 
Complete diet and supps for the day. Starting to get everything dialed in nice.

1 1/2 Gal of water throughout the day

1st meal

5-egg omelet with spinach and brocolli lightly seasoned
1-serving steel cut oats with blueberries
1-orange

GYM

2nd meal

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 large sweet potato
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal

1-6oz skinless chicken breast
1-small sweet potato
1-mixed steam veggies
1oz raw almonds

5th meal

2-cans tuna
fresh spinach
1/2 tbs evoo
1/2 raw almonds

supps for the day

2-multi vitamins
9mg albut 3mg 3 times
30mcg T3 15mcg 2 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
 
Last edited:
Goooo Johnny! Yeah! almomds are good between the meal snacks as they are calorie dense and Provide the body with micro nutrients and Omega 3 Fatty acids! :) don't eat over a palm full, as it's easy to go overboard.
 
RADAR said:
Goooo Johnny! Yeah! almomds are good between the meal snacks as they are calorie dense and Provide the body with micro nutrients and Omega 3 Fatty acids! :) don't eat over a palm full, as it's easy to go overboard.
Click to expand...

Thanks Radar I was hoping you would take a look at that. The bag of them I bought said 1oz is a serving which turns out to be a handful I weigh everything out on a scale to keep better track of it.
 
Good lord Johny, your going to be a beast in the nicest possible way of corse lol, your cycle diet and training is amazing ... Can't wait to see the finished results my friend!!
 
Man I miss heavy deads! Get in there and KTS johnny! Bang out a few for me will ya? ;) lol....
 
Morning my friend!! Everything is looking great in here!! I hope you have a great day! I'm sending you positive energy today because I'm actually feeling it! :)
 
Nice on weighing every thing out JR. Thats the best way, no guessing.
Carry on bro and KTS!
 
I do that too. I got these digital scales. Very accurate. :)
 
2/7 Diet and Supps

1st meal 630am

5-egg omelet w/spinach and brocolli
1-serv. steel cut oats with honey and blueberries
1-orange
+ morning supps

GYM

2nd meal 10am

1-4oz Tilapia Fillet lightly seasoned and cooked in 1 1/2 tbls evoo
1-8oz Grnd Turkey
1/2 cup brown rice
Mixed steamed Veggies (brocolli, spinach, and carrots)
1-medium apple

3rd meal 1pm

1-6oz skinless chicken breast
1/2 cup brn rice
1-mixed steamed green veggies
1oz raw almonds

4th meal 430pm

1-6oz skinless chicken breast
1-small sweet potato
1-mixed steam veggies
1oz raw almonds

5th meal 8pm

2-cans tuna with spinach salad
1/2 tbs evoo
1 tbs. natty PB

supps

250 sust
2-multi vitamins
9mg albut 3mg 3 times
30mcg T3 15mcg 2 times
5g Power chews bcaa's post WO
power chews pre WO
6000mg fish oil
3g Taurine
1 tbs. pure gelatin
 
Last edited:
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