JohnnySolo's House

Hey man, I like your journal

Have you thought about trying to up your protein intake to about 1g per lb of body weight?
 
Typhon said:
Hey man, I like your journal

Have you thought about trying to up your protein intake to about 1g per lb of body weight?
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good suggestion- that would double it! can be expensive too. Maybe Body Fortress (walmart) coudl help. I am nto a big money guy. Cottage cheese is a good one too (fat free)
 
Yeah, I'm in agreement...I'll have to bump it up but the wife does the shopping and she is hating hearing me whine for more protein powder. I bought some casein when she wasn’t looking.

I’ll up my cottage cheese, plain yogurt, eggs and lean meats too. But the powders are great for low calories with high protein.
 
Are we sure this is a good idea? I’m trying to lose fat.

Today, an off day, I’m eating 3230cals and 288gs protein. I’m estimating tomorrow, a lifting day, I’ll be at 2870cals and 279gs protein

I’m feeling pretty full with all this protein and worried I’m eating to much.

Today:
English muffin 120cal/6 pro
Cottage cheese 110/10
Yogurt 130/7
Banana 100cal

(2)turkey slice 60/10

(2)lg. Meatballs and (1)sausage 800/65 (guessing)
Protein powder 240/48

Protein powder 240/48
Cottage cheese 110/10

Dinner 800/ 25 (That’s whatever there is tonight. I’ll stop at 800/25)

Protein powder with milk 360/62
Almonds 160/6

Total:3230/ 288

Wednesday:
English muffin 120cal/6 pro
Cottage cheese 110/10
Yogurt 130/7
Banana 100cal
Turkey 60/10
Eggs 120/24

(2)turkey slice 60/10

Frozen Indian curry 260/13
Protein powder 240/48

Protein powder 240/48
Cottage cheese 110/10

Dinner 800/ 25 (That’s whatever there is)

Protein powder with milk 360/62
Almonds 160/6
Total:2870/279
 
Diet Total:
3030 calories/283 protein

Naked 282

Dressed 287

Workout:

Joint mobility & squat warm-up

Squat warm up
1xbar - 10
1x95lbs -10
1x135lbs – 5
1x185lbs - 3

5x5 back squat (+ 5 lbs)
1s 205#x5
2s 205#x5
3s 205#x5
warm-up Bench press 135x10
4s 205#x5
warm-up Bench press 185 x10
5s 205#x5

5x5 Bench press (+5)
1s 235#x5
2s 235#x5
3s 235#x5
4s 235#x5
5s 235#x5

3xF inverted row
Elevated 3, straight 2
Bent knees
11
11

3xF Push-up
35
16
12

3x12 reverse crunch (-5)
35lbs counter weight
12
12
12

Treadmill
20 min

My bench is still smoking my squats but the squats felt much better today than Monday. I tried OH squats for the warm ups, did not happen. Not flexible enough for them.
 
Keep working on the squats and they will come faster then you think. Nice bench weight, pretty impressive, 235 for reps O.O
 
Diet Total:
2800 calories/292 protein

Naked 283

Dressed 289
Weight is up

Workout:

Joint mobility & squat warm-up

Squat warm up
1xbar - 10
1x95lbs -10
1x135lbs – 5
1x185lbs - 5

5x5 back squat (+ 5 lbs)
1s 210#x5
2s 210#x5
3s 210#x5
warm-up OH press 35lb dbs x10
4s 210#x5
warm-up OH press 45lb dbs x10
5s 210#x5

5x5 OH press (+5)
1s 145#x5
2s 145#x5
3s 145#x5
4s 145#x5
5s 145#x5

1x5 Deadlift
1s 235#x5

3xF pull-up ()
3 (60 assist)
3 (60 assist)
3 (70 assist)
I was smoked

clean
185x1
200x1
Went for a push press for the 200. Might have gotten it if I hadn’t done OH presses.
I don’t see me pressing 200lbs anytime soon. Push-press sure.
Tekton, respect for doing reps with these cleans

Treadmill
20 min
 
that will be awesome!!!!!!!!!!!! that is one of my goals-- well close to one.
be able to rep 135 for 5x5. iv got a lot of work to do! but i cant wait till i can get there man!

i bet you can get 150 :D
how did you get it so strong lol
 
Proteinboy said:
that will be awesome!!!!!!!!!!!! that is one of my goals-- well close to one.
be able to rep 135 for 5x5. iv got a lot of work to do! but i cant wait till i can get there man!

i bet you can get 150 :D
how did you get it so strong lol
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One rule I had when I was lifting big was to never miss a workout. That was hard when I was younger and had all the distractions, but if your friends are in the gym it makes it easier. Also my best training was done when I was 23-28 I’ve been at my job for over 17 years and have a free gym to use (gov-military). I've really got no reason not to be in the gym on my time.

lol, I can tell you will reach your goals….you are very dedicated.
 
A 200lb push press would be awsome, I'm going for 182lbs for the clean and press today but I'm hoping to get to 200lbs as well.
Do you do much assistance work for your delts to help you improve your OH pressing?
 
You guys do push press when you say OHP? You should do some jerks to develop more leg drive. Works like a charm. After my oly lifting period I would push press like 90-100kg (can't remember) without much problem since my leg drive was awesome from all the jerking.
 
My 5x5 at 145 was all OHP no push-press there....

As of now I don't do any assistance work, just what I list.. but yes I used to do db flies and straight arm lifts. One of my albums has a pic of me straight arming my kids at 20lbs and 40lbs (no body was harmed)

I saw you did some heavy one arm snatches. I’ve never done them but I’d imagine that would be great for development.

Right now my most important day is rest days.
 
JohnnySolo said:
As of now I don't do any assistance work, just what I list.. but yes I used to do db flies and straight arm lifts. One of my albums has a pic of me straight arming my kids at 20lbs and 40lbs (no body was harmed)
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Yeah I saw those, I told someone to take a look at them because it looks cool. My little girl's 5 now, not sure I'd be able to lift her like that any more!
 
Workout:
In the home gym. Gave myself a full 2min rest between sets.

Joint mobility & squat warm-up

Squat warm up
1xbar - 10
1x95lbs -10
1x135lbs – 10
1x205lbs - 3

5x5 back squat (+ 5 lbs)
1s 215#x5
2s 215#x5
3s 215#x5
4s 215#x5
5s 215#x5

(these felt as deep as at the gym but I had no mirror)

Bench press warm up
135x10
205x5

5x5 Bench press (+5)
1s 240#x5
2s 240#x5
3s 240#x5
4s 240#x5
5s 240#x5

(the bench I have is wide, to wide. I’ll have pics soon. And with the rack I made I have to place the weight back not just let it slam back after the last rep)

3xF inverted row
Bent knees
12
12
11

3xF Push-up
45
20
16

3x12 reverse crunch (-10)
25lbs counter weight
12
12
10+2
 
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