JohnnySolo's House

Naked 284

Dressed 289

Workout:

Joint mobility & squat warm-up

Squat warm up
1xbar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5
1x205lbs x3

5x5 back squat (+ 5 lbs)
1s 230#x5
2s 230#x5
3s 230#x5
warm-up OH press 45lb dbs x10
4s 230#x5
warm-up OH press 55lb dbs x10
5s 230#x5

Glutes hurt

5x5 OH press(+5)
1s 155#x5
2s 155#x5
3s 155#x5
4s 155#x5
5s 155#x5

Last set, first rep, went up slow, but the rest were faster..momentum.

1x5 Deadlift (+5)
1s 245#x5

plank 3x30

3xF pull-up (BW 289 lbs - 80lb assist)
4
4
4

Treadmill
20 min
 
duuuuuuuuuuuuuuuude i totally thought you were fat this whole time, being 280lbs and all, but after seeing your pics, you arent even fat!!! you look a lot better than i imagined you! haha good job man! your arms are hugee.

oh and i got revved up seeing your home gym, that thing is tight. i really like how its all made from scratch...makes it feel more manly when you use it huh?

sweet workout too. your doing really well, keep it up. if you lose a bit more weight, you will start looking shredded....o_O
 
Thanks man!

Yeah, they say not to use the scale. I’m always on the dang thing too wanting to come down in weight. And th DOC always goes by the scale too and tells me to drop weight....According to the charts I’m obese

I used to run at 270lbs-260lbs
PRs
5 miles – 60 min
3 miles – 30 min
1 mile 8:16

Not bad for a Clydesdale and I can enjoy running but it is hard work at my weight.
 
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JohnnySolo said:
You are welcome! Glad I found the sight too.

Here is a pic at 286 and 280ish. Thought the contrast in the background might help. Any thoughts? I’m only lifting heavy 3 times a week 5x5, with 20 min tread after each workout. I thought about trying to walk/run but I’m pretty spent by the time I get to the cardio. The days off completely of are very welcome and I think needed badly at this point.
Click to expand...

A couple of thing. First, the comparision is a little difficult b/c the first picture is taken further away versus the second. That's it, I guess. But know what? I think you are making terrific progress. The gut is reducing, have you noticed a decrease in waistline? You are losing weight in the right places; just keep cutting for the moment.

Dude, you are a freaking big-stature type guy. Your old PR's will break easily if you keep this up and bulk for one cycle. In the pictures, I would have guess that you were only 225 lbs or so only. I guess what I am saying is that you could hit 1,500 with the 3 main lifts if you wanted to. Rock on man.
 
Naked 283

Dressed 289

Workout:

Joint mobility & squat warm-up

Squat warm up
1xbar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5
1x205lbs x3

2 min rest between all sets warm-ups done inside the rest periods.

5x5 back squat (+ 5 lbs)
1s 235#x5
2s 235#x5
3s 235#x5
warm-up Bench press 135x10
4s 235#x5
warm-up Bench press 185 x10
5s 235#x5

warm-up Bench press 205 x5
rest 1:30
Warm-up Bench press 225x2
rest 2:00

5x5 Bench press (+5)
1s 250#x5
2s 250#x5
3s 250#x5
4s 250#x5
5s 250#x5

3xF inverted row
Bent knees
13
11
8

3xF Push-up
40
15
11

3x12 reverse crunch (-5)
20lbs counter weight
12
12
12

Treadmill
20 min
 
Still kickin' butt I see :D I'm about to get my butt going again too! but it will be light weights till I can manage something more......:action12:
 
Kickin' arse with the bench there buddy.
Do you have some kind of leg injury by any chance? Just curious as to why you bench more than you squat
 
NLL, good to hear:)


Typhon,
I’ve been off and on with BW exercise for years now. While BW squats in high reps are okay, dive-bomber and hindu push-ups are killer for keeping the upper body strong. I’ve lost a lot of strength in the legs and started with low weight to keep good form with the squats. Unfortunately I’m weaker than I thought, these 235s about killed me. But I’ll push on till I start failing.

I did have surgery on my left knee too, a lot of scar tissue in there and mobility is down. I believe my squats are parallel; I want to film it to be sure.
 
omg wtf bbq @ the bench press. very good weight man.

your making great progress. looks like you are arond 225 lbs, not 280!(thats a good thing) i can tell you are hugee...
 
Proteinboy said:
omg wtf bbq @ the bench press. very good weight man.

your making great progress. looks like you are arond 225 lbs, not 280!(thats a good thing) i can tell you are hugee...
Click to expand...

haha thanks man. Even people I know don't think I weight as much as I do. thick bones and hieght....but a baby face! lol
 
Naked 283

Dressed 288

Workout:

Joint mobility & squat warm-up

Squat warm up
1xbar x 10
1x95lbs x10
1x135lbs x 10
1x185lbs x 5
1x205lbs x3

5x5 back squat (+ 5 lbs) 3 min rest
1s 240#x5
2s 240#x5
3s 240#x5
4s 240#x5
5s 240#x5
(form sucked, I’ll stay at this weight 2 more workouts and deload if things don’t improve. I’m not wearing a belt, any thoughts)

Clean&Push-press
205x1
(Just wanted to try....Happy)

5x5 OH press(+5) 3 min rest
1s 160#x5
2s 160#x5
3s 160#x5
4s 160#x5
5s 160#x5
(a few wobbles but I got them done)

1x5 Deadlift (+5)
1s 250#x5
(no problem)
2s300x1
(no problem, just wanted to try it.)


3xF chin-up (BW 288 lbs)
3
2
2

(cut it short, had a work cook out to attend.)
 
4th week progress report on my 12 week 5x5

+55 lbs -Squat 185-240 (maxed out for now, need some major work here)
+25 lbs - Bench 225-250 (still going, but should max out soon. Guess 265-275)
+25 lbs - Over head press 135-160 (surprised I made it here. Should be maxed soon)
+25 lbs - Dead lift 225-250 (easy lift for me it seems compared to squats. Guess I’ll make 300lbs for 5x5)

I’ve made some good progress. While I didn’t start out too heavy I could not have started (except for deads)with the weight I did this 4th week. I most certainly had to build up to it.

The next 4 weeks should be interesting.

However, i do need to refocus on dropping fat....
 
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great work on everything man.

as for the squat-what kind of form are you using? how wide is your stance? why did the form suck?

killer bench and mil press man. also, good clean and press. my best is less than that, but it will be going up man!
great work overall.
the losing fat is all int he diet man, i think u gotta eat less
 
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