JohnnySolo's House

Diet:
Oatmeal 120 cals /4pro
Yogurt 140/13
Cottage cheese 110/10

11:00
Workout

12:30pm
Protein casein drink 240/48
Salad 100
Boca burgers (in the salad) 200/36
>the boca burgers were 100 cal and 18g of protein each! Is that right outstanding!<

3:00
Protein casein drink 240/48

5:30pm
Something? 800cal/25pro

8:30
Almonds 160/6

Total:
2110/190

Workout:
I want to start a 5x5 next week so I ran though it today to get some starting numbers I’d like to work with. I did a set every two minutes and worked my warm-ups between sets. It worked out to a good pace and took me 36 minutes to get through 50 with the warm up.



1st off somebody was in the squat rack curling!!

Joint mobility warm-up 5 min

1 clean 45#bar/ 5 back squats (overhead presses to position the bar)
1 clean 95#s/ 5 back squats (overhead presses to position the bar)
1 clean 135#s/ 5 back squats (overhead presses to position the bar)
1 clean 155#s/ 3 back squats (overhead presses to position the bar)

13 mins in..warm-up over

Asked the guy if he was done with the squat rack. He left. :D

5x5 back squat
(I upped my back squat after seeing BigTom’s journal. I think we are both struggling with getting back to heavy squats without going too fast.)
1s 185#x5
2s 185#x5
3s 185#x5
warm-up bench 135x5​
4s 185#x5
warm-up bench 185x5​
5s 185#x5

5x5 bench press
1s 225#x5
2s 225#x5
3s 225#x5
4s 225#x5
Set-up for rows​
5s 225#x5

3xF inverted rows (not horizontal 35 degrees?)
10
8
6

3xF push-ups
20
20
20 this one was true failure

3x12 Reverse crunch 45lbs counter weight
12
12
9+3
 
Last edited:
That's quite a workout, JS. That's a lot of reps at 225 and 60 pushups afterwards?!
 
g8r80 said:
That's quite a workout, JS. That's a lot of reps at 225 and 60 pushups afterwards?!
Click to expand...

Thanks for the visit.

Yeah, I was sure feeling the push-ups. The plan calls for a weight vest and up to 25lbs, aiming for 3 sets of 10. I think I could do that or get close, but I have no vest, so I’ll just top off at 20s for now.
 
Diet Total:
2150 calories/200 protein

Workout:

Joint mobility warm-up 5 min

Squat warm up
1x45lbs(bar)- 10
1x95lbs -10
1x135lbs - 5

5x5 back squat
1s 185#x5
2s 185#x5
3s 185#x5
warm-up bench 135x10
4s 185#x5
Warm-up bench 185x5
5s 185#x5

5x5 bench press
1s 225#x5
2s 225#x5
3s 225#x5
4s 225#x5
5s 225#x5

3xF inverted rows
6 (straight leg not elevated)
9 (bent at knees)
9 (bent at knees)

3xF push-ups
40
15
11

3x12 Reverse crunch 45lbs counter weight
12
12
12


2 min rest between sets (more like 1:40 because I did my sets on even minuts). Going between squats and warming up on the bench really gets the blood flowing.


My diet has been suffering on off days. Will tighten it up.
 
so you weight 200 plus and your are only eating 2100 cals?

are you losing weight?

lets see soem pics brother- you are banging at this thing!

FF
 
FF, I’ve dropped from 295lbs to 279lbs but it’s starting to creep back on. 281 naked today.
I’ve had a few binges and I’m thinking about shooting for 2500 -3000 cals a day to see if I can stop the binging. I was at 2000-2500 cals a day. Of course there is always guess work when counting cals. I don’t know if I’m goofing that up or the few binges have done me in, or both.

Advice more than welcome.

NLL,:cool3:



Total:
2810 calories/208 protein

Workout:

Joint mobility & warm-up 5 min

1:40 rest between sets, did a set every even minute

Squat warm up
1x45lbs(bar)- 10
1x95lbs -10
1x135lbs - 5

5x5 back squat (up 5 lbs)
1s 190#x5
2s 190#x5
3s 190#x5
warm-up OH press 35lb dbs x10
4s 190#x5
warm-up OH press 45lb dbs x10
5s 190#x5

5x5 OH press
1s 135#x5
2s 135#x5
3s 135#x5
4s 135#x5
5s 135#x5

1x5 Deadlift
1s 225#x5

3xF Pull-up (BW 286 dressed)
30lb assist 3
60lb assist 6
60lb assist 6

3x30sec plank

treadmill
20 min


Squats and OH presses were rough, hope things kick into gear soon cause I don’t see the weight going up much more..we’ll see.

The deadlifts felt good.
 
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Johnny, maybe it's just me but it seems ater your first meal, your then going well over 4-5 hours without any food/nutrient consumption.

Is this correct?
 
Stingo- yeah, but mostly I'm talking eatting out stuff....best to avoid it in the end.

BigTomW- I try to get a snack in there but I'm away from the office often..I'll keep trying though.

off day today- 2300 cals/ 130 pro

Bought some stuff for home, in case I can't get to the gym. those days do crop up.View attachment 3756

View attachment 3757
 

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Last edited:
Diet Total:
3085 calories/187 protein

Naked
279

Workout:

Joint mobility & squat warm-up 10 min

Squat warm up
1xbar - 10
1x95lbs -10
1x135lbs - 5

5x5 back squat (+ 5 lbs)
1s 195#x5
2s 195#x5
3s 195#x5
warm-up Bench press 135x10
4s 195#x5
warm-up Bench press 185 x10
5s 195#x5

5x5 Bench press (+5)
1s 230#x5
2s 230#x5
3s 230#x5
4s 230#x5
5s 230#x5

3xF inverted row
Bent knees
10
10
9

3xF Push-up
41
16
12

3x12 reverse crunch (-5)
40lbs counter weight
12
12
12

Treadmill 20 min


Bench felt better than the squats.

A guy I know did a 505lb dead today. We talked. I’m getting all fired up again after spending intermittent years struggling through cardio and body weight spurts for fitness. Maybe going heavy is just MY thing. Not that I’m all that with the heavy weights, but if it inspires me to do more (unlike running where I just get worn out) and I find it exciting, maybe I shouldn’t worry too much about the other stuff.
 
Last edited:
Okay, just did a quick basic calculation from what I’ve read

Maintenance:
14cal or 16cal x 280 =3920/4480

Weight loss:
10cal or 12 cal x280 = 2800/3360

I was low at 2000-2500 and I trying for 2500-3000 now

So deficit is about 1000 cals without taking into consideration of the work done in the gym.
 
flyinfree said:
oh-
like 1st set, 2nd set

gotcha
sorry

i'm not the brainiest one around
Click to expand...

We know that already. :D Just kidding man.

Johnny, it seems like you are hitting your stride and grooving right along. Keep it up man. The wheel on the train goes round and round... round and round... Choo choo.
 
wow!

so at a 1000 def, without calcualting your burn at the gym, you could be at 2K or more per day. actually about 15-1800. Are you hungry? how long have you been that deep?

you eating alot of bulky veggies and stuff?
 
Mainly proteins.
Deep for weeks.
Hungry somtimes
I eat salads with meat a lot
vegg with dinners


You caught me on a bad day; I ate some candy bars because they were there.

7:00
Oat meal 110/3
Cottage cheese 110/10
Yogurt 130/10
Sm.Banana 75

9:30
Candy bars 500

10:00
Turkey slices 90/15

12:45
Sushi 490/14
Protein 240/48

3:00
Protein 240/48

5:30
Dinner 800/25

8:00
Almonds 300/14

3085/187
 
Diet Total:
2800 calories/180 protein

Naked 279.1

Dressed 284

Workout:

Joint mobility & squat warm-up 10 min

Squat warm up
1xbar - 10
1x95lbs -10
1x135lbs - 5

5x5 back squat (+ 5 lbs)
1s 200#x5
2s 200#x5
3s 200#x5
warm-up OH press 35lb dbs x10
4s 200#x5
warm-up OH press 45lb dbs x10
5s 200#x5

5x5 OH press (+5)
1s 140#x5
2s 140#x5
3s 140#x5
4s 140#x5
5s 140#x5

1x5 Deadlift
1s 230#x5

3xF chin-up (BW)
3
2
2.5

3x30sec plank

Treadmill
20 min

After two days rest, thought my legs would be fresher. Squats were slow and disappointing. I think for most of my sets the first rep was too shallow. I was able to go deeper after but just kept missing that first rep.
 
tic said:
We know that already. :D Just kidding man.

Johnny, it seems like you are hitting your stride and grooving right along. Keep it up man. The wheel on the train goes round and round... round and round... Choo choo.
Click to expand...


Dude, ain't that the bus?

now who is talking brains?????.......lmao.....:p ;)
 
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