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Messages - J_Mckinney08

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1
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: July 01, 2018, 05:26:24 pm »
Man! I had no idea it has been this long since I've posted here lol!

Might as well give an update

So anyways the biggest update is that I graduated nursing school back in May and I am now waiting to take my boards, once I pass my income status will go through the roof which will allow me to upgrade my home gym significantly  :)

Far as lifting I stayed fairly consistent even through all of the studying and clinical I endured while in the program. I started a good hypertrophy bodybuilding style template the week after graduating and it has been working pretty good, main goal is to lean out and lose all the crap weight I gained during nursing school, rehabbing a small back tweak right now but I'll pick back up posting once I'm full force in the gym again!

2
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: January 04, 2016, 01:25:51 am »
<a href="http://www.youtube.com/watch?v=GRyHYMPoiFo" target="_blank">http://www.youtube.com/watch?v=GRyHYMPoiFo</a>



Week 3 of training ^^^^


Everything is going well so far, on week 5 percentages go up a tad so I'm looking forward to going up in weight. At some point I'll type out this template as it was originally written so I can share it and also keep it documented for future use.

Hoping to hit some decent numbers at the end of this 12 week training cycle!

3
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 24, 2015, 09:51:02 am »
<a href="http://www.youtube.com/watch?v=FpBddbFZSgQ" target="_blank">http://www.youtube.com/watch?v=FpBddbFZSgQ</a>


Week 2 of training is in the books, due to the holidays I didn't get an accessory day in but I don't think it's a big deal.

Days went as followed:

Deadlift day

Deadlift- 295 x 10
               315 x 8
                375 x 3

2" block pull:

305 x 8
325 x 8
365 x 8

Back raises: 4 x 15

Band pull aparts: 4 x 35

Shrugs: 4 x 25


Finished out with cardio.



Bench day:

285 - 4 x 2 (paused)
          X 6 (paused)
          X 9 (touch and go)

Wide grip bench to a 2 board:

245 x 18

Tricep press downs: 4 x 15

Incline band flyes: 2 x 25

Band pull aparts: 4 x 35


Finished with cardio.



Squat day:

315 - 5 x 7

Paused squat:

315 - 2 x 3

Finished with cardio.



Overall feeling good, and hoping for some decent numbers after this 12 week training block!


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Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 21, 2015, 05:04:32 pm »
Quote from: LBSS on December 21, 2015, 08:56:11 am
good luck with the ACT, man!

Thank you!


 
Quote from: adarqui on December 21, 2015, 01:07:51 pm
Quote from: J_Mckinney08 on December 21, 2015, 12:57:27 am
Just a quick update:

I've been very consistent on the cardio portion of my training, in the last four weeks I have averaged four cardio sessions per week. As a result I can tell a difference in recovery and overall health, and I'm starting to notice a slight difference in how my clothes fit. Dieting is going good and I can tell it's easier to manage my appetite now, nothing big but a step in the right direction.

nice!



Quote
Training this week will be slightly different due to the upcoming holidays, so basically I'll be training Monday thru Thursday then traveling out of town for a couple days to celebrate Christmas. I hope everyone has a wonderful holiday and stay hungry for those goals!!!!!

same to you man.



Quote
Also for this semester of school I managed a 3.769 GPA and I am very thankful for that as that brought my GPA average since I've been in college up to a 3.6 now if I can get my darn ACT score to reflect my GPA then getting into nursing school shouldn't be impossible. I'm just going to keep working hard and hope my prayers get answered, all else fails at least my wife only has 18 months left until she becomes an RN. However at this point I'd rather take a good kick to the groin than have to set out another year pending I don't get in when I apply this coming Spring.

those are great marks. Dean's List status. what do you have to get on your ACT to get into nursing school?

pc!

Thanks for the compliment, cut off for nursing is a 19 and I only managed a 21 on my first attempt at the ACT. Just recently took another stab at it a week ago just waiting for the results to be posted. Even though I'm already above the cut off the program for all three schools I'm applying for is extremely competitive so every point above 21 counts to improve my odds of acceptance.

Original goal is a 24 because they offer a special acceptance rule that states a 24 on the ACT and a GPA 3.5 or higher gets granted automatic acceptance.

5
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 21, 2015, 12:57:27 am »
Just a quick update:

I've been very consistent on the cardio portion of my training, in the last four weeks I have averaged four cardio sessions per week. As a result I can tell a difference in recovery and overall health, and I'm starting to notice a slight difference in how my clothes fit. Dieting is going good and I can tell it's easier to manage my appetite now, nothing big but a step in the right direction.

Training this week will be slightly different due to the upcoming holidays, so basically I'll be training Monday thru Thursday then traveling out of town for a couple days to celebrate Christmas. I hope everyone has a wonderful holiday and stay hungry for those goals!!!!!

Also for this semester of school I managed a 3.769 GPA and I am very thankful for that as that brought my GPA average since I've been in college up to a 3.6 now if I can get my darn ACT score to reflect my GPA then getting into nursing school shouldn't be impossible. I'm just going to keep working hard and hope my prayers get answered, all else fails at least my wife only has 18 months left until she becomes an RN. However at this point I'd rather take a good kick to the groin than have to set out another year pending I don't get in when I apply this coming Spring.

6
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 18, 2015, 09:23:23 pm »
<a href="http://www.youtube.com/watch?v=vOLfUO4q3d8" target="_blank">http://www.youtube.com/watch?v=vOLfUO4q3d8</a>


Week one of my new template is officially in the books, I'll start updating again frequently Monday.

7
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 04, 2015, 07:06:51 pm »
Squat day:

225 x 8
275 x 5
315 x 6
345 x 8 (top set and was super easy)

Paused squats:

300 - 2 x 6 (2 second pause in the hole)

Cardio:

Tempo style cardio utilizing a weight sled with 50lbs on it, tempo went as followed:

30 second run around 60-70% of effort/15 seconds of fast walking/repeat cycle for a total of 6 times which equals 1 set.

Did that for two sets and it felt great, keeping this incorporated at least 3-4 times a week. Time to start shedding some body fat!


Threw my chucks back on today for the first time in forever. Forgot how much I love squatting in them and I could feel a difference right away. I need to map out a training block in the near future, once I do that I'll probably deload next week and hit it hard the following week.

8
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 04, 2015, 06:58:43 pm »
Quote from: T0ddday on December 03, 2015, 08:06:41 pm
Quote from: J_Mckinney08 on December 03, 2015, 01:13:07 pm

6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.

Damn...   That would put my fat person performance to shame!  My greatest fat accomplishment is dunking at 5'11 225... Dunking at 6'1 260 would be a lot more impressive... Probably equal to me doing it around 245 or so...  above 235 I feel like I can barely move.

I'm fairly functional at 310 because of my build, I can still grab a 10' rim pretty well and run pretty good for my size. But that's still no excuse to stay around my current BW when I can improve myself a lot better by weighing 40-45lbs less and becoming just better overall health wise. Plus I feel like heaven when my resting HR is in the low 50's so I really need to kick some tail and get in better shape lol.

9
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 03, 2015, 01:13:07 pm »
Quote from: Mutumbo000 on December 03, 2015, 01:04:44 am
Strong lifts bro!

What's your height and weight if you don't mind me asking?


6'1" and morning weight is sitting about 310 right now, slowly cutting back down to the 275 range and depending how I feel there I may drop on down to 260ish I feel the best around that weight. I can usually dunk a basketball around that weight as well, honestly there's no excuse to be at my current size anyways so I'm going to re-evaluate my cardio training and switch it to tempo style (inspired to by Chad Wesley Smith's new ebook) and also keep the diet on lockdown. I can cut body fat very quickly as long as I adhere to a strict diet and do cardio 3-4 times a week consistently, and plus lets face it I belong to a vertical jump community here so why not try to dunk a basketball again while getting back in shape lol.

10
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 03, 2015, 12:55:10 am »
<a href="http://www.youtube.com/watch?v=Lcul1iRgEh8" target="_blank">http://www.youtube.com/watch?v=Lcul1iRgEh8</a>


Quick bench day:

290 - 3 x 2 (paused)
             X 4 (paused)
             X 7 (sandbagged AMRAP)

Close grip bench:

275 x 6

2 board bench:

275 x 12


Finished with some cardio.



Won't be so rushed after next week when I get finals over with, also will do more videos as well. Over break wouldn't mind doing a couple vids on some of the equipment I train in and explain what works the best and for the best price (elbow sleeves, knee sleeves, knee wraps, wrist wraps, wrist straps, etc).

My bench feels great though, need to plan out a complete block of training and start maxing at the end of each block (6-10 weeks).


11
Pics, Videos, & Links / Re: Zach LaVine training video
« on: December 01, 2015, 01:17:55 pm »
Man this video has given me prowler flu, I really need to get mine out more often and use it. (referring to the big push/pull sled he uses in the video for short bursts).

His training is geared perfect for training fast twitch muscle fibers, and his coordination and speed is very impressive during those drills.

12
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: December 01, 2015, 12:59:41 pm »
been a few days since an update so here goes:

A lot going on for Thanksgiving as I traveled out of town to be with family, as a result missed a squat day/accessory day/and deadlift day. Really not too worried about this because I feel a lot more recovered than usual right now so maybe this little break will do more good than harm, resuming training tomorrow with my bench day and I'm moving the weight up 5lbs since last weeks sets were so easy. Expect a lifting video update sometime tomorrow afternoon, also going to work on getting more squat and deadlift videos up (especially deadlift vids).

Also pre-ordered Chad Wesley Smiths new ebook from www.jtsstrength.com I really enjoy his works and he also applies a good deal of science to his methods for strength training and powerlifting. book is supposed to be over 200+ pages and include 7 different lifting templates he has utilized for himself as well as some of his clients, the dude is also a genius with peaking for performance especially in powerlifting. For those who don't know of him he has totaled 2300+ raw as a SHW and is a 970lb raw squatter (belt and wraps). May throw up a review of that book in the future.

In the mean time everyone keep training hard for those goals!!!!!

13
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: November 25, 2015, 04:56:35 pm »
<a href="http://www.youtube.com/watch?v=1agjFFQUfio" target="_blank">http://www.youtube.com/watch?v=1agjFFQUfio</a>


Bench day:

285 - 4 x 2
285 x 10

Close grip bench:

275 x 5

Paused bench:

255 x 12
255 x 12 (2 board)
245 x 12 (close grip/two board)

Press downs:

4 x 25

Pull aparts:

4 x 35

Little bit of cardio as a finisher.


14
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: November 24, 2015, 12:12:52 pm »
Yesterday's deadlift day:

225 x 8
315 x8
365 x 8
390 x 3

Rack pull (from lowest pin)

225 x 6
315 x 8
365 x 6

45 degree back raise:

4 x 15

band pull apart:

4 x 35

Shrugs:

4 x 25

some random cardio post workout.



today's top set was super easy (390 x 3), hammering volume has aided in familiarizing myself with good technique in the deadlift. So with that said I'm keeping the volume and will end with a last set of a decently heavy triple (weight with the triple will increase 5-10lbs each week). Also completely forgot my AMRAP set I was suppose to do on rack pulls lol!!!

So happy the semester ends in less than 3 weeks, looking forward to a slight break. Brightside at least I start on my BSN (Bachelor's of Nursing) pre-reqs next semester so I can knock those out while waiting to see if I get into Nursing school next Fall.

15
Progress Journals & Experimental Routines / Re: J_Mckinney08's Powerlifting Journal
« on: November 22, 2015, 10:27:01 pm »
Quote from: LBSS on November 22, 2015, 01:13:11 pm
forking strong. nice job.

Thank you, just putting in hardwork and dedication to see where it can get me lol.




Sunday update:

Did 25 minutes of cardio tonight, my Saturday and Sunday cardio sessions is very basic consisting of sprints at an RPE of about 6.5 out of 10 and instead of doing standing rest periods between sets I'll walk the length that I'm sprinting until I catch my breath then I'll continue to sprint again. This will take place weekly as I'm looking to trim up some body fat and bring back some respectable conditioning.

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