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J.D. White

Male 6'1"210 lbs 9% body fat
#20
Sitewide Rank
A-
Fitness Report Card
49,752
Points
                                       
 
 
 
 
 
 
 
 
 
 
Level 7
Level 8
50,248 points until level 8Level-graph-arrow
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J.D. White PRO Struggling pretty badly with motivation right about now. Life is busy outside the gym - I've not been sleeping or eating as well as I need to. Weights just seem heavier and workouts have been something I "ought to" do, not "want to" do -- even once I'm at the gym. One of those seasons we all go through from time to time, I suppose.

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Tyler S. Sorry to hear that man! Hope things get better soon! Maybe a solid week off can help you get back on track?

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J.D. White PRO logged a workout in the Superman Workout Plan for 05/11/2012 (view advanced workout stats), lifted 26,590 lbs, did 0.00 miles of cardio, burned 248 calories, and scored 429 points:
  • Squat  
    • 20 reps x 135 lbs (+47 points)
    • 15 reps x 225 lbs (+48 points)
    • 10 reps x 315 lbs (+41 points)
    • 8 reps x 385 lbs (+38 points)
    • 8 reps x 405 lbs (+40 points)
    • 4 reps x 425 lbs (+21 points)
  • Push Press  
    • 15 reps x 135 lbs (+35 points)
    • 8 reps x 185 lbs (+22 points)
    • 8 reps x 195 lbs (+23 points)
    • 8 reps x 195 lbs (+23 points)
    • 8 reps x 205 lbs (+24 points)
    • 8 reps x 135 lbs (+18 points)
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J.D. White PRO logged a workout in the Superman Workout Plan for 05/08/2012 (view advanced workout stats), lifted 19,867 lbs, did 0.00 miles of cardio, burned 568 calories, and scored 549 points:
  • Dumbbell Incline Bench Press  
    • 15 reps x 70 lbs (+25 points)
    • 10 reps x 80 lbs (+18 points)
    • 8 reps x 85 lbs (+14 points)
    • 8 reps x 85 lbs (+14 points)
    • 8 reps x 90 lbs (+15 points)
    • 8 reps x 90 lbs (+15 points)
  • Bent-Over Row  
    • 15 reps x 135 lbs (+35 points)
    • 10 reps x 185 lbs (+28 points)
    • 8 reps x 225 lbs (+26 points)
    • 8 reps x 225 lbs (+26 points)
    • 8 reps x 225 lbs (+26 points)
    • 6 reps x 245 lbs (+20 points)
  • Tricep Dip  
    • 15 reps (+15 points)
  • Weighted Tricep Dip  
    • 10 reps x 50 lbs (+15 points)
  • One-Arm Dumbbell Row  
    • 12 reps x 80 lbs (+21 points)
    • 10 reps x 90 lbs (+19 points)
    • 8 reps x 100 lbs (+16 points)
  • Weighted Pull-Up  
    • 18 reps x 1 lbs (+18 points)
    • 12 reps x 1 lbs (+12 points)
    • 15 reps x 1 lbs (+15 points)
    • 12 reps x 25 lbs (+15 points)
    • 7 reps x 45 lbs (+10 points)
    • 8 reps x 40 lbs (+11 points)
    • 8 reps x 40 lbs (+11 points)
    • 12 reps x 1 lbs (+12 points)
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J.D. White PRO logged a workout in the Superman Workout Plan for 05/03/2012 (view advanced workout stats), lifted 27,345 lbs, did 0.00 miles of cardio, burned 264 calories, and scored 432 points:
  • Squat  
    • 20 reps x 135 lbs (+47 points)
    • 15 reps x 225 lbs (+48 points)
    • 8 reps x 315 lbs (+33 points)
    • 8 reps x 385 lbs (+38 points)
    • 8 reps x 405 lbs (+40 points)
    • 7 reps x 405 lbs (+35 points)
    • 3 reps x 430 lbs (+15 points)
  • Push Press  
    • 15 reps x 135 lbs (+35 points)
    • 8 reps x 185 lbs (+22 points)
    • 8 reps x 185 lbs (+22 points)
    • 10 reps x 195 lbs (+29 points)
    • 5 reps x 225 lbs (+16 points)
    • 1 reps x 245 lbs (+3 points)

Really pressed for time lately -- just a lot more going on outside the gym and I've been cutting back to very basic movements for the most part. I try to never miss squats or push press. I've been skipping deadlifts and/or replacing them with squats, since I've not been recovering well from them (or outright getting injured) and they end up interfering with squat day.

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J.D. White PRO logged a workout in the Superman Workout Plan for 04/26/2012 (view advanced workout stats), lifted 22,135 lbs, did 0.00 miles of cardio, burned 584 calories, and scored 560 points:
  • Push Press  
    • 15 reps x 135 lbs (+35 points)
    • 8 reps x 175 lbs (+22 points)
    • 8 reps x 185 lbs (+22 points)
    • 8 reps x 185 lbs (+22 points)
    • 8 reps x 195 lbs (+23 points)
    • 5 reps x 225 lbs (+16 points)
    • 1 reps x 255 lbs (+3 points)
    • 12 reps x 135 lbs (+28 points)
  • Barbell Curl  
    • 15 reps x 80 lbs (+27 points)
    • 8 reps x 90 lbs (+15 points)
    • 8 reps x 100 lbs (+16 points)
    • 8 reps x 100 lbs (+16 points)
    • 8 reps x 100 lbs (+16 points)
    Superset
  • Hammer Curl  
    • 8 reps x 55 lbs (+12 points)
    • 8 reps x 55 lbs (+12 points)
    • 8 reps x 60 lbs (+12 points)
    • 8 reps x 60 lbs (+12 points)
  • Arnold Press  
    • 10 reps x 65 lbs (+16 points)
    • 8 reps x 70 lbs (+13 points)
    • 8 reps x 70 lbs (+13 points)
    • 8 reps x 70 lbs (+13 points)
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Logged 1st Workout
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Logged 25 Workouts
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Logged 50 Workouts
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Received an A on a fitness report card
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Received a B on a fitness report card
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Completed Your First Challenge
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Started a workout plan
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1 Review

0 wins - 0 losses

BattleOpponentResult?
Rank
ExerciseRecordWorkout Date
#111
 Default Air Bicycle 30 reps 02/07/2012
#18
 Default Alternating Dumbbell Front Raise 40 lbs 03/02/2012
#30
 Default Alternating Incline Dumbbell Curl 45 lbs 03/01/2012
#1
 Default Arnold Press 160 lbs 12/13/2011
#37
 Default Barbell Curl 105 lbs 01/09/2012
#12
 Default Barbell Lunge 205 lbs 03/07/2012
#4
 Default Barbell Step-Up 235 lbs 03/01/2012
#14
 Default Bench Press 330 lbs 02/06/2012
#13
 Default Bent-Over Row 245 lbs 05/08/2012
#15
 Default Bodyweight Lunge 30 reps 02/13/2012
#50
 Default Bodyweight Squat 26 reps 03/07/2012
#6
 Default Box Squat 410 lbs 03/01/2012
#2
 Default Calf Press 640 lbs 03/07/2012
#11
 Default Chin Skull Crusher 90 lbs 12/05/2011
#583
 Default Crunch 20 reps 02/07/2012
#12
 Default Deadlift 495 lbs 12/05/2011
#5
 Default Decline Dumbbell Bench Press 200 lbs 12/16/2011
#41
 Default Decline Sit-Up 15 reps 12/16/2011
#28
 Default Depth Push-Up 12 reps 12/19/2011
#64
 Default Diamond Push-Up 20 reps 01/27/2012
#53
 Default Dumbbell Bench Press 110 lbs 12/05/2011
#5
 Default Dumbbell Front Raise 50 lbs 01/09/2012
#86
 Default Dumbbell Incline Bench Press 100 lbs 01/23/2012
#19
 Default Dumbbell Push Press 70 lbs 03/29/2012
#6
 Default Dumbbell Shrug 240 lbs 12/13/2011
#7
 Default EZ-Bar Curl 105 lbs 03/29/2012
#8
 Default EZ-Bar Preacher Curl 110 lbs 04/05/2012
#43
 Default Front Squat 225 lbs 02/03/2012
#21
 Default Hack Squat 180 lbs 01/06/2012
#4
 Default Hammer Curl 120 lbs 01/09/2012
#1
 Default Hammer Strength - Low Row 420 lbs 01/27/2012
#1
 Default Hammer Strength - Seated Row 450 lbs 03/28/2012
#2
 Default Hammer Strength - Shoulder Press 240 lbs 02/09/2012
#2
 Default Hang Shrug 135 lbs 12/12/2011
#24
 Default Hyperextension 15 reps 04/10/2012
#110
 Default Jacknife Sit-Up 10 reps 02/07/2012
#10
 Default Leaning Lateral Raise 40 lbs 04/26/2012
#69
 Default Leg Press 530 lbs 04/10/2012
#72
 Default Lying Leg Curl 140 lbs 02/13/2012
#27
 Default Lying Leg Raise 30 reps 02/07/2012
#4
 Default Machine Chest Press 210 lbs 04/04/2012
#12
 Default Machine Preacher Curl 110 lbs 12/06/2011
#4
 Default Machine Shoulder Press 200 lbs 01/05/2012
#3
 Default Machine Standing Calf Raise 410 lbs 01/06/2012
#17
 Default Military Press 185 lbs 01/09/2012
#10
 Exercise_thumb One-Arm Dumbbell Row 110 lbs 12/23/2011
#9
 Default Overhead Tricep Extension 100 lbs 04/12/2012
#16
 Default Plyometric Push-Up 12 reps 12/23/2011
#1
 Default Power Clean 280 lbs 03/06/2012
#41
 Default Pull-Up 20 reps 04/19/2012
#1
 Default Push Press 255 lbs 04/26/2012
#44
 Default Push-Up 75 reps 03/28/2012
#1
 Default Quarter Squat 605 lbs 12/22/2011
#1
 Default Rack Pull 545 lbs 03/15/2012
#18
 Default Roman Chair Knee Raise 25 reps 03/20/2012
#20
 Default Roman Chair Leg Raise 25 reps 04/05/2012
#103
 Default Scissor Kick 20 reps 02/07/2012
#25
 Default Seated Barbell Calf Raise 135 lbs 12/07/2011
#73
 Default Seated Cable Row 210 lbs 03/15/2012
#1
 Default Seated Dumbbell Military Press 170 lbs 01/30/2012
#15
 Default Seated Leg Curl 205 lbs 04/10/2012
#1
 Default Single-Leg Smith Machine Split Squat 360 lbs 03/07/2012
#4
 Default Smith Machine Seated Wide-Grip Military Press 155 lbs 04/05/2012
#4
 Default Smith Machine Upright Row 130 lbs 12/06/2011
#1
 Default Snatch-Grip Deadlift 405 lbs 03/28/2012
#29
 Default Split Good Morning 90 lbs 02/13/2012
#21
 Default Split Jump 24 reps 02/23/2012
#11
 Default Squat 455 lbs 03/07/2012
#5
 Default Stiff Legged Deadlift 275 lbs 02/06/2012
#2
 Default Straight-Arm Pulldown 175 lbs 03/15/2012
#25
 Default Sumo Deadlift 135 lbs 04/12/2012
#58
 Default Superman 12 reps 04/10/2012
#48
 Default Swiss Ball Superman 12 reps 02/03/2012
#13
 Default T-Bar Row 180 lbs 03/02/2012
#27
 Default Tricep Dip 25 reps 01/23/2012
#225
 Default Tricep Pushdown 95 lbs 03/02/2012
#12
 Default Weighted Hyperextensions 45 lbs 01/26/2012
#17
 Default Weighted Pull-Up 45 lbs 05/08/2012
#6
 Default Weighted Push-Up 39 lbs 01/27/2012
#26
 Default Weighted Tricep Dip 90 lbs 03/12/2012
#42
 Default Wide-Grip Lat Pulldown 205 lbs 12/08/2011
J.D. White hasn't added any progress photos



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Superman Workout Plan

Pretty good workout plan. I tried this one after spending some time on a mostly self-directed powerlifting-style program. (Mostly 5 reps and under with high weights.) A few observations:

1. It doesn't give your back or legs much of a break if you do Mon-Fri : You do deadlifts on day 1, squat and lower back on day 3, deadlifts again on day 4, and box squats on day 5. That's pretty intense, and hard to keep up if you go heavy at each of those workouts. I might split this to have one of my rest days between workouts #3 and #4.
2. It's pretty light on upper back development -- just pullups on day 1 and wide-grip pulldowns on day #4. I personally like to add a row (bent-over BB or one-arm DB) to balance this out a bit. Likewise with shoulders -- there's more shoulder work, but I add a little bit on shoulder days.

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