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Johneffer

Johneffer's Road to Pro. *Teen Nationals Champion*

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Hello! I am Giovanni DelBiondo. I also go by Johneffer on Instagram, YouTube, and multiple Bodybuilding forums.

 

I won the 2017 Teen Nationals at 6'3 (190.5cm) 235Lbs (106.6kg). I have gotten up to 302Lbs (137kg) in the off-season this year but now after cutting some I am about 257Lbs (116.1kg) on the current date of 10/6/2018. I am cleaning up my body, fixing blood works, getting healthier, and getting ready for a wonderful, long, productive off-season which I will be staying much leaner and progressing in a much smarter way. This is what I looked like in 2017 on stage at the NPC Teen Nationals:

Please follow me as I do post some photos on there that may not be here in my log.

And also subscribe to my YouTube Channel as I do plan on putting out some daily vlogs and some nicely edited training videos: https://www.youtube.com/user/Johnefferlol2




What is the goal?

The goal is simple. I want to stay healthy and make incredible gains. I am working with Dominick Cardone, started on 9/18/2018. I have went from 280 Lbs to 257 Lbs in that short amount of time (today is 10/6/2018), and I have come off of all drugs except 200mg Testosterone Cyp and 2mg of Arimidex a week which will certainly change over the next few weeks, or months. It depends.

 



Here's what I currently look like at around 260. Keep in mind I am very soft compared to what I can be around this weight but it is all for a reason. I am going to absolutely blow up in this log and it will become very entertaining. 

D887X5P.thumb.jpg.d5bebbf829097c8432b2c5c4877ef250.jpg

 

Hope you enjoy the show. 

Edited by Johneffer
Edited to clean up my intro to this log on the date of October 6th, 2018 at 12:46 AM Eastern USA Time.

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9 hours ago, Pancake' said:

IN

Subbed to your YT for a while, you train hard man, if anyone deserves a pro card, gotta be you. will be following, good luck.

edit: any tips on improving squat?

Thanks

Thank you man, Im gonna be posting a lot of content on youtube in the coming months Im just tryna get into the swing of being that guy with a camera ... 

For squats, I would suggest watching a lot of youtube videos about how to do them correctly. That's how I learned how to do most of my exercises. I also do very high rep like 12 reps on squats... Breathing is a super important aspect of squatting, if that isn't right, nothing is. Drop the weight if you have to. Let's say you can squat 405 for 6 and you've been stagnant there for a while, I'd suggest going down to 315 for 6 sets of 12 reps, before you know it youll do 365 for 12, then 405 for 12 etc

10 hours ago, AestheticManlet said:

Looking great mate. The facial changes always fascinate me had the same when  I dropped around 29 pounds to single digit bf, looked so different facially and head shape :lol:

Lmao thanks lad, I call it going from "dad to chad" 

11 hours ago, Deltz123 said:

Is it the real johneffer? I'm following you for a long time on insta

Yeah mane, whats your IG I'll follow you back

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On 10/08/2018 at 9:47 PM, Johneffer said:

Thank you man, Im gonna be posting a lot of content on youtube in the coming months Im just tryna get into the swing of being that guy with a camera ... 

For squats, I would suggest watching a lot of youtube videos about how to do them correctly. That's how I learned how to do most of my exercises. I also do very high rep like 12 reps on squats... Breathing is a super important aspect of squatting, if that isn't right, nothing is. Drop the weight if you have to. Let's say you can squat 405 for 6 and you've been stagnant there for a while, I'd suggest going down to 315 for 6 sets of 12 reps, before you know it youll do 365 for 12, then 405 for 12 etc

Welcome, credit where credits due. you’re strong as a ox. 

So you prefer a more higher volume approach towards squats? my breathing sucks tbh. 

I’ll devote some time to training as you’ve said. Appreciate it.

 

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wBzS4gL.jpg 

 

sorry for not posting much guys, will be soon just been dealing with a lot of IRL s**t lately and forgot to post

getting a coach to keep me accountable for the mean time though. plan on getting pretty shredded in the next 2 -3 months and staying there and slowly going up. cheers

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50 minutes ago, Johneffer said:

wBzS4gL.jpg 

 

sorry for not posting much guys, will be soon just been dealing with a lot of IRL s**t lately and forgot to post

getting a coach to keep me accountable for the mean time though. plan on getting pretty shredded in the next 2 -3 months and staying there and slowly going up. cheers

Looking good bro 

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Trained Legs yesterday, sore as hell today.

 

Leg Day (8/27/2018): 

Squats: 135x3, 225x3, 315x3, 405x1, 405x8, 405x8, 405x8, 405x8, 405x8, 405x8 (Very little rest time, this weight is very light for me... The point is to exhaust the muscle, we don't care about weight right now. Literally a minute and a half rest time.) 

Hack Squats: 2 Platesx6 negatives on the way down, 8 quick reps. (Again, very little rest time... 45 seconds, burning the f**k out of the legs. 2 plates is baby weight for most here) 

Leg Extensions: I train with my father so we do forced negatives which torches my legs up. We do about 6 sets of Leg Extensions with forced negatives and drop sets super set with Leg Curls. Practically no rest time. 

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On 28/08/2018 at 2:50 PM, Johneffer said:

Trained Legs yesterday, sore as hell today.

 

Leg Day (8/27/2018): 

Squats: 135x3, 225x3, 315x3, 405x1, 405x8, 405x8, 405x8, 405x8, 405x8, 405x8 (Very little rest time, this weight is very light for me... The point is to exhaust the muscle, we don't care about weight right now. Literally a minute and a half rest time.) 

Hack Squats: 2 Platesx6 negatives on the way down, 8 quick reps. (Again, very little rest time... 45 seconds, burning the f**k out of the legs. 2 plates is baby weight for most here) 

Leg Extensions: I train with my father so we do forced negatives which torches my legs up. We do about 6 sets of Leg Extensions with forced negatives and drop sets super set with Leg Curls. Practically no rest time. 

Sounds pretty disgusting. I'm glad my pcl and mcl are f**ked at moment lmao. 

Physio soon.... 

 

Great shape btw. Can't help but think I know you from somewhere. 

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54 minutes ago, Toranator said:

Sounds pretty disgusting. I'm glad my pcl and mcl are f**ked at moment lmao. 

Physio soon.... 

 

Great shape btw. Can't help but think I know you from somewhere. 

I'm on a lot of forums and ive been on RxMuscle youtube n luimarcos s**t 

thanks bro x 

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8/28/2018 (Delts): 

Military Press (smith): 135x10, 225x8, 275x6, 315x6, 315x6, 315x6, 315x6, 225x12, 225x12

Machine Military Press: Burn out drop sets for 2 sets

Dumbbell Side Laterals: 40x16, 40x16, 40x16

Machine Side Laterals: 80x12, 80x12, 80x12 

Barbell Upright Rows: 80x20, 80x20, 80x20

Face Pulls: 120x20, 80x20, 80x20 

Rear Delt Cables: 40x30, 40x30, 40x30 

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A5rLt2L.jpg 

Pic from a movie I am filming! I'm staring in it as a character named The Brute. Basically just killing a bunch of people and smashing them up into bits. Gaining power from their bones... 

It'll be mad cool because I am gonna be shredded by the end of the movie so you get to see a pretty pissening body transformation during the film (me getting more powerful) 

 

 

Z0jrXyg.jpg  qw2Gc6I.jpg

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3 minutes ago, arbffgadm100 said:

Huge.

What's your Instagram ID?

@Johneffer 

1 hour ago, Deltz123 said:

How much did you pay?

Well I got it for free, we are good friends. I’d recommend him though 

 

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