JohnnySolo's House

Diet:
7am
Eggs 450 /45pro
Yogurt 130/13

9:30
Sliced turkey 60cal/6pro
Yogurt 130/13pro

11:00
workout

12:30pm
Protein drink 270/52
½ grilled chicken sub/veg and mustard only 300/12

3:00
Protein drink 220/40
Nectarine 70/2

5:30pm
Salad/ chicken 400/24

8:00
Almonds 100/4

Total:
2130/211

Workout:
Complex B
95# barbell
5 reps each for 5 sets 75sec rest

Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (BW only 10 alternate legs)
(rest/repeat)

Planks
2x1min

Swiss ball
3x10 crunch

KB swings 45#s
3x10

Pretty short today.


Well I wasn’t really thinking when I started this program. I’m off for vacation Saturday so I won’t be able to finish it off really. I’ll more than likely keep going with it once I get back.

I’m going to a place with cabins on a small island in New Hampshire. There are things like kayaking, canoeing and such. It’s all inclusive and the food isn’t the best (YMCA camp) but there are healthy choices. I’ll want to taste some of the bad stuff but I’m buckling down to do the right thing and fill up on my proteins and veggies and stay active. I’m going to track my food intake, it seems to keep me aware. I’ll work in push-up, pull-ups, walking, jogging and water play for the week.
 
Diet:
7am
pizza 450 cal /5 pro
Yogurt 130/13
Cottage cheese 110/10

10:00
Yogurt 130/13pro
Protein drink 110/26

12:30pm
General Tso’s chicken 175/15
Protein drink 270/52

3:00
Protein drink 220/40

5:30pm
Salad/ buffalo chicken 400/20

Total:
1965cal /195pro


Workout:
5 sets of 5 reps of each — 75s rest
Complex A – 95lb barbell 5 reps each, nonstop until GMs.

Bent Over Barbell Row 5
Hang Clean 5
Front Squat + Push Press Hybrid 5
Jump Squat (bar on back) 5
Good Morning 5
(rest/repeat)

Bench press
1x10 -135lbs
1 min plank (rest 2 min)
1x10 -185lbs
1 min plank (rest 2 min)
2x10 -225lbs
20 v-ups (rest 3 min)
1x2 -275lbs (did not think I could get 225 for 10 more, so went heavy)
20 v-ups


Left for vacation last Saturday at 282lbs and came back at 286lbs (+4lbs). That’s bad but not really that bad because the place was all you can eat for the week breakfast, lunch and dinner….. I’m excited to be back and on a schedule that I can control easier than on vacation. (Still understanding that the gain was my fault not my environment)

While away I got to swim, kayak and did some simple body weight workouts.

Last Saturday: 282
This Sunday: 285
Today morning 284
Today after workout 282.9

Bet that last .9 takes all week to lose
 
Diet:
7am
Oatmeal 140 cals /3pro
Yogurt 130/13
Cottage cheese 110/10
Banana 100/1

9:30
3 Turkey slice 90/15
Nectarine 60/1

12:30pm
Salad witch cottage cheese 210/10
Protein drink 270/52
2 corn on the cob 160/6

3:00
Protein drink 220/40

7:30pm
Sm. Mexi beef pie 300/10
Protein bar 250/10

8:00
Almonds 100/3

Total:
2140 cal/ 174 pro



Workout:
Change up from running to bike. Left Achilles tendon is still sore from 2 weeks ago and left knee (had surgery years ago) had swelled some from the hard running

Level 10
5 min 85rpm -HR 130
1min 125rpm –HR 168
2min 80rpm – HR drop to 140
1min 125rpm –HR 174
2min 75rpm – HR drop 140s
1min 120rpm –HR 175
2min 70-75rpm –HR 140s
1min 120rpm – HR 175
5min 85rpm – HR 140-130

25 min walk/treadmill/random lvl 5 (read Lyle - setting the deficit_ Small moderate or large)
HR 125-140


My legs are sore from yesterday’s workout but they did not feel pounded today. I found the bike very uncomfortable, not just the seat but the effort. So all is good.
 
40

220-40=180 ball-parked...I've had it up to 183 running...take into account I use the HR monitor on the tread or bike, I don't know the accuracy of them.
 
Diet:
7am
Oatmeal 110 cals /3pro
Yogurt 130/13
Cottage cheese 110/10
Banana 100/1

11:00
workout

12:30pm
Healthy choice meal 300/20
Protein drink 260/52
Veggie Pattie 90/5

3:00
Protein drink 260/52

5:30pm
Chicken wrap 250/20

8:00
Almonds 250/10

Total:
1860cal/186pro


Workout:
Complex B
95# barbell
5 reps each for 5 sets 75sec rest

Romanian Deadlift 5
Hang Clean + Front Squat + Push Press 5 (combo lift — performed one rep of each in series)
Reverse Lunge (BW only 10 alternate legs)
(rest/repeat)

Clean
185=1x1
1min plank (4min rest)
195=1x1
1min plank (4min rest)
205=1xfail
1min plank

V-ups
3x20

I can’t really get the dip to catch my cleans, basically catch them at the top…not really sure if that’s okay.
And I don’t think I’m doing real V-ups. It’s a crunch and a knee tuck at the same time. Would that be a crunch and reverse crunch combo?
 
Last edited:
8/6/
Rest Day
Food: 2310cal/ 213 pro

Had a close call with Taco-bell yesterday. It would have been a stop for the ease of it, but as I kept getting closer to the place, 1 mexi-melt turned into 2 and then I mentally added a burrito supreme, gordia, double tacos. ect… went home and ate a small meal in the car, as my wife and I brought the kids to soccer (football) camp.


Today
Diet:
7am
Oatmeal 140 cals /3pro
Yogurt 130/13
Cottage cheese 110/10
Banana 100/1

8:30
Nectarine 60/1
Slice turkey 60/10

Freaking hungry, wanted to pound food down badly
9:30
Protein drink 220cals/40pro

11:00
workout

12:30pm
Soup 160cal/16 pro
Chicken 135/30
Pasta 300

3:00
Protein drink 260/52

5:30pm
Pasta 300
Chicken 100/ 25

8:00
Almonds 250/10

Total:
2270cal/208pro

Workout:
Complex C
95# barbell
5 reps each for 5 sets 75sec rest

Deadlift 5
High-pull 5
Hang clean into the squat 5
Military press 5
Jump lunges (BW) 5 each (10)
(Rest/repeat)

Took breaks in the last set, was pretty hurting.

Planks
2x1min

Crunch/reverse crunch combo
3x20

Bike 60%-70%
30 min
 
Last edited:
wow great workouts going on man seriosly thats some good shizz.
great job. how is that weight looking? how much have u lost so far? great job
 
Proteinboy said:
wow great workouts going on man seriosly thats some good shizz.
great job. how is that weight looking? how much have u lost so far? great job
Click to expand...

Hey, thanks!

I’ve come down from 295lbs to 282lbs but I’m getting impatient so see it come off faster. I’ve just have to keep committed to myself and keep a close watch on the diet.

Your workouts have actually gotten me fired up. You know your stuff and soooo young, great job. I’m planning on starting 5x5 soon and working on my basic compound movements, see if it can bring me back to some decent power.


I thought I knew weight training but have found from this sight how old school (gym rat)my thinking has been.


oh, and what is your russian warm up? This is all I found in a search and there is no way I'm doing that!:eek:
 
Last edited:
Slow and steady wins the race man. Going down form 295 to 282 is pretty good. How long have it been? 1-2 lbs a week is ideal usually, unless you are really heavy set then 3-4 lbs is even possible but I don't see that in you. Keep up the progress.
 
Thanks Tic, it's been over 2 months, but there was some tweaking of the diet that needed to be done and I had a weeks vacation to contend with too.


breakfast
oatmeal
cottage cheese
banana

workout

Lunch
Chicken
Sweet potato
Corn
Kidney beans

Dinner
Hamburger + Turkey burger + bun (one) + condiments
mixed grilled veggie..
Sm. Mixed nuts
Sm. Chips and salsa
2 cookies


Today I went to a friend's martial arts school and trained for a few hours in MMA, Jorge Rivera from the UFC was instructing. That was a lot of fun getting back into a martial arts school. I'd earned a black belt in TKD about 10yrs back when I was a bit lighter. Man, if I could get a new house near there I'd be so getting back into that. I was impressed just shaking Jorge's hand they were all muscle and felt like granite.
 
thanks man.

the russian warmup is very simple.
i start off with my usual warmup and stretches for 5 minutes, then i move into the dynamic russian movement to get my muscles ready to move weight:

start with an empty bar.
hold it waist high, like you just deadlifted it.
hang snatch it.
overhead squat it
behind the neck military press it
overhead squat it again
drop the bar to the original hang position.
that is 1 rep.

i do 1-3 sets of 5 reps with that. it specifically warms up the body for the squat.
i usually get sweaty from it, and i try to move the bar fast in the hang snatch and the press so that my muscles will be properly warmed up. i like it.

and tic is right. you'r losing the weight at a good pace. keep it up!
 
Just a heads up on the 5x5 routine, you are suppose to cycle from light-med-heavy workout intensity from workout to workout. Some will have you do linear progression but I've recently read that cycling makes more sense to me as it provides the body time to build up muscle to keep the progress and momentum going.
 
Thanks Jon, i may start adding that same warm-up when I start my 5x5.

I’ll keep that in mind Tic. The program I want to start is a beginner program and calls for the same weight every workout but they also suggest starting with the bar, which I’m not going to be doing. My squats and deads are way behind my bench right now so I’ll start light on them (135lbs maybe less)and relatively heavy with the bench. I’d imagine the bench will top out a lot sooner than the Sq and Dead. So I might do the heavy, med, light days for the bench as the others get up to speed. No rush though.

8/9
Rest Day

Breakfast
Honeynut cheerios and banana

Lunch
Eggs + hamburger + 2 wraps + cheese+ salsa

Dinner
Lg. Fajita meal


Today
Diet:
7am
Oatmeal 140 cals /3pro
Yogurt 130/13
Cottage cheese 110/10

9:30
Protein drink 260cals/52pro
Apple 100

12:30pm
Protein drink 260/52
Salad 100
Veggie pattie 90/5
2 Sm. Pizza slice 400


3:00
Protein 220/40

5:30pm
No idea but about 500cal/25 pro


Total:
2310cal/200pro


Workout:
Week three: 5 sets of 6 reps of each — 60sec rest
Complex A – 95lb barbell 6 reps each, nonstop until GMs.

Bent Over Barbell Row 6
Hang Clean 6
Front Squat + Push Press Hybrid 6
Jump Squat (bar on back) 6
Good Morning 6
(rest 60sec/repeat)

Made 3 sets then took 2 min rest before the 4th and a rest halfway through the 5th set.

Bench
(edit:135x10/185x3)

225x5x5 (2min rest)-I'll start my 5x5 at this weight in a few weeks

Planks
2x1min

Weighted sit-ups (no anchor)
25lbx2x10

Combo crunch/ reverse crunch
2x20
 
Last edited:
Diet:
7am
Oatmeal 140 cals /3pro
Yogurt 140/13
Cottage cheese 110/10
Banana 100

8:30
Turkey 60/10

11:00
workout

1:00pm
Protein drink 260/52
can Kidney beans 380/24

3:00
Salad 100
Protein drink 260/52

5:30pm
Sushi 490/14
Pizza cheese 300 cal (last piece left over from wife and kids)

8:00
Almonds 160/6

Total:
2535cal/184pro

Workout:
Complex B
95x5x6each (rest 60 sec)
Romanian Deadlift - 6
Hang Clean + Front Squat + Push Press - 6
Reverse Lunge (BW only 12 alternate legs)
(rest/repeat)

Bear
135x1x1
Power clean +front squat + OH press + back squat + OH press
(lol - skipped the front squat, I’m just not flexible enough to rest the weight on my shoulders)

Back squat
135x5x5
(I’m just not flexible at all. I try to go deep and can picture it but my body does not cooperate, it just stops going down. That or I’d fall over backwards.)

Walk
Treadmill for 15 min
(my hips from the squatting were feeling it.)
 
Proteinboy said:
thanks man.

the russian warmup is very simple.
i start off with my usual warmup and stretches for 5 minutes, then i move into the dynamic russian movement to get my muscles ready to move weight:

start with an empty bar.
hold it waist high, like you just deadlifted it.
hang snatch it.
overhead squat it
behind the neck military press it
overhead squat it again
drop the bar to the original hang position.
that is 1 rep.

i do 1-3 sets of 5 reps with that. it specifically warms up the body for the squat.
i usually get sweaty from it, and i try to move the bar fast in the hang snatch and the press so that my muscles will be properly warmed up. i like it.

and tic is right. you'r losing the weight at a good pace. keep it up!
Click to expand...

this is very shoulder back focused, other than the OH squat. I'd recomend adding the deadlift motion, verses only returning to the hang position

- just a thought
-- and with this change we can call it the fitness.com warmup, and ditch the russians- LOL but keep the vodka hehe

I am going to start warming up for squats and jerks and cleans this way..

good note PB.
 
Do you train flexibility? I started incorporating it in my routine recently, and can see some improvements already. I'm still not quite where I want to be but I think its important to gain flexibility.
 
Dutchy said:
Do you train flexibility? I started incorporating it in my routine recently, and can see some improvements already. I'm still not quite where I want to be but I think its important to gain flexibility.
Click to expand...

No I don’t, stretching is for girls.:p

Kidding.

I know I need to, so I’m thinking about starting the yoga classes at my gym. I’ll be starting a 5x5 program that will work me Mon, Wed, and Fri. So I could try the yoga on Tues and Thurs. It is at a different time than what I’m used to for my workouts but I know it would help me.
 
Diet:
7am
Oatmeal 120 cals /4pro
Yogurt 140/13
Cottage cheese 110/10
Banana 100

8:30
Turkey 60/10

11:00
Workout

1:00pm
Protein drink 260/52
½ turkey sub 250/12

3:00
Protein drink 260/52

5:30pm
Frozen dinner 250/10

7:00
Protein bar 250/10
(going to see district 9, and I’m sneaking this in:action7:)

9:30
Almonds 200/6

Total:
2000/179

Workout:
Complex C
95# barbell
6 reps each for 5 sets 60sec rest

Deadlift 6
High-pull 6
Hang clean into the squat 6
Military press 6
Jump lunges (BW)
(Rest/repeat)

Did three sets and started taking longer breaks. Set 4 was 85lbs Set 5 75lbs

Squats 5X5
135lbs

(Not moving up weight until I start my 5x5 program….this is to toughen up weak legs and stretch me.)

Reverse crunch
3x12 (45 lb counter weight)

Body weight pull-ups 2
(This was just to see what I could do. I’ve been avoiding them due to a tender elbow and forearm ligaments (hang cleans don’t help). I was able to get my head way over the bar and my dressed weight is down to 284lbs)

Bike
15 min

My BAN (bare a$$ naked) weight was down to 278.5lbs!!! I don’t want to get too excited because of water weight and all that jazz. My wife and kids left for Florida to visit my wife’s dad. Hmmm, I suddenly drop weight….something to do with my vise like command over my mind and body, or simply I’ve been too lazy to make myself larger meals and have been eating light sushi and frozen dinners. Either way I’ve been hitting my calories for the day.
 
Diet:
7am
Oatmeal 110 cals /3pro
Yogurt 140/13
Cottage cheese 110/10
Turkey 60/10

11:00
Workout

12:30pm
Protein casein drink 240/48
veggie cakes 220/10

3:00
Protein casein drink 240/48

5:30pm
Frozen dinner 360/20

8:30
Almonds 160/6

Total:
1640/168

Workout:
Bear 5 sets of 7 reps
Floor clean + Front squat + push-press + back squat + push-press (one after the other: equals 1 rep)
s1 75lbs
s2 75lbs
s3 85lbs
s4 90lbs
s5 95lbs

Back squat 5x5
135lbs

Pull-ups
3x2 (284 BW)

Walk 20 min

Weight is at 277lbs after a sort-of binge weekend. I dodged a bullet. Back on track. Hi-ho hi-ho….
 
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