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  • #76
    Originally posted by tjoe View Post
    Yep, since my hernia I have been super cautious. I feel it here and there especially when I have to brace a lot. Most unsupported back things are out.
    Even felt a little with heavy seated db presses last week on shoulder day. Today I stayed with more reps.

    Smart move , with age comes wisdom

    Comment


    • #77
      8 / 18 Hams

      Attempted dumbbell Romaniandeadlifts , it was a no go.


      Super set laying leg curl into leg press feet high and wide pushing with balls of feet

      Leg C 70 x 15 press 2 plates x 25
      Leg C 100 x 15 press 3 plates x 20
      Leg curl 120 x 15 Leg press 4 plates x 20
      Leg C 140 x 12 press 5 plates x 20
      Leg C 160 x 12 press 6 plates x 20

      Seated leg curl 28' s
      50
      70
      80
      80

      Abductor machine
      3 sets

      Adductor machine
      3 sets

      Comment


      • #78
        The last time we did hams, Goon went up to 315 on Romanians even though his back wasn't feeling 100% - he has done 405 a bunch of times. But thankfully he didn't push it today, as a lower back strain will fuck up anyone's day - or month, at our age.
        Muscular Development Online Editor
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        • #79
          for sure. I messed around with 405-455 a few times on that movement, but that was when I was pulling high 6s. No more of that for me.

          Comment


          • #80
            8 / 19 Arms

            Close grip inclines using fat grips
            95 x 15
            95 x 15
            135 x 12
            185 x 11
            185 x 8

            Ez curl bar curls wide
            65 x 15
            85 x 12
            105 x 10
            105 x 9
            85 x 11

            Rope pulldowns
            90 x 25
            110 x 18 drop 80 x 14
            110 x 15 drop 70 x 12 drop 50 x full burn

            DB Hammer curls
            40 x 12
            50 x 10
            60 x 8 drop 40 x 7 drop 25 x 9

            Single arm DB overhead extensions
            Super set with standing Over head cable extensions
            30 x 15 to 90 x 12
            35 x 12 to 100 x 12
            35 x 10 to 90 x 12

            Hammer strength preacher
            1 plate x 20
            1 plate plus 25 x 14
            1 plate plus 25 x 12
            1 plate plus 25 x 10

            Single arm reverse grip pulldowns
            3 sets x 15

            Comment


            • #81
              Good stuff

              I saw we had the arm blaster when I was about to start and threw it in, made 50 plus lbs feel heavy, well being my first day getting off a bench felt heavy

              Comment


              • #82
                8/21 Chest
                Pec was a bit sore before training

                Inclines
                95 x 20
                135 x 15
                185 x 12
                205 x 11
                205 x 8

                Hammer decline machine
                2 plates x 15
                3 plates x 12
                3 plates x 12
                2 plates x 14

                Cable crossovers
                5 sets 20 - 12 drop in the last set
                Extreme focus on the squeeze

                Hammer incline alternating sets 5,4,3,2,1 Hany style with 28's
                Set one 5, 4,3,2,1
                Set two 28's
                Set three 5,4,3,2,1
                Set four 28's

                Dumbbell side laterals you go I go with my training partner
                Run up and down
                Set one 25 x 15
                Set two 30 x 12
                Set three 35 x 10
                Set four 40 x 8
                Set five 35 x 7
                Set six 30 x 8
                Set seven 25 x 11 drop 20 x 9 drop 15 x 8

                Comment


                • #83
                  8 / 22 Quads

                  Warm up leg extensions
                  3 sets x 20

                  Hack Squats
                  1 plate per side (pps) x 15
                  2 plates pps x 12
                  3 pps x 12
                  3pps x 12
                  3 pps x 10

                  Leg press on Cybex lever press
                  3 pps x 25
                  5 pps x 20
                  8 pps x 20
                  10 pps x 20
                  12 pps x 15

                  Standing leg curl into Bulgarian split squats

                  60 x 15 into 50 x 12
                  80 x 15 into body weight x 12
                  100 x 12 into body weight x 12

                  Frank Zane leg blaster into leg extensions
                  225 x 10 150 x 10
                  135 x 15 ass to grass 120 x 11
                  135 x 15 90 x 12

                  Leg were jello at this point

                  Good girls
                  3 sets x 15

                  20170822_111007.jpg

                  A pic of the Zane leg blaster in case your unfamiliar

                  Comment


                  • #84
                    "Leg were jello at this point"

                    I wonder why? :-D
                    Damn....
                    Great volume.
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                    • #85
                      Originally posted by Daibhí O'Buadain View Post
                      "Leg were jello at this point"

                      I wonder why? :-D
                      Damn....
                      Great volume.

                      Hahaha , thank you trying to save my knees and lower back at this point . I squatted 5 plates + for years and my legs never really grew. So know I'll abuse them with volume and see what happens

                      Comment


                      • #86
                        8 / 23 Back


                        Tried some new things today went for a pump and squeeze

                        Pulldowns using tricep rope kneeling in front of lat machine
                        3 sets x 15 - 12

                        Wide grip pulldowns facing away from machine
                        3 sets 15 - 12

                        T bar rows
                        1 plate x 15
                        2 plates x 15
                        3 plates x 15
                        4 plates x 15

                        Cable row 6 reps to chest 6 reps to lower abs
                        3 sets x 12

                        Standing one arm cable rows from low pulley
                        4 sets 15 - 12

                        Dumbbell shrugs
                        100 x 20
                        120 x 15
                        120 x 15

                        Hyperextensions
                        3 sets holding 25 pound plate

                        Comment


                        • #87
                          8/25 Delts

                          Bent laterals
                          25 x 20
                          30 x 15
                          35 x 12

                          Cable face pulls 6 to the chest , 6 to the chin , 6 to the forehead
                          3 sets x 18
                          First time doing this. Found that if felt the pulls to the forehead mainly in my traps. So we won't use it again for rear delts

                          Press using a Precor squat machine
                          2 plates per side x 20
                          4 plates per side x 15
                          5 plates per side x 12
                          7 plates per side x 10
                          5 plates per side x 15


                          Lateral machine
                          10 reps slow then 10 reps fast
                          70 x 20
                          85 x 20
                          100 x 18 drop to 55 x 12 then partials to failure


                          Cable side laterals
                          20 x 15
                          25 x 12
                          25 x 12

                          Superset dumbbell upright rows into db front raises
                          3 sets

                          Comment


                          • #88
                            8 / 26

                            Standing leg curls
                            50 x 20
                            80 x 15
                            100 x 15
                            120 x 10

                            Light dumbbell stiff legs
                            40 x 15
                            60 x 15
                            70 x 15

                            Laying leg curl
                            100 x 15
                            140 x 15
                            160 x 12
                            2 sets of 28's


                            Abductor / bad girls
                            100 x 20
                            12O x 15
                            120 x 12 - 80 x 15

                            Seated leg curl
                            80x 15
                            100 x 12
                            120 x 11

                            Leg press high and wide heels only on platform
                            7 plates x 25
                            7 plates x 22
                            7 plates × 19

                            Hypertensions
                            3 sets 20 - 15

                            Comment


                            • #89
                              Looks good in here goon. Hows the injury coming along?

                              Comment


                              • #90
                                Originally posted by tjoe View Post
                                Looks good in here goon. Hows the injury coming along?

                                My pec is definitely coming along . I've been babying my lower back and still getting decent leg workouts. Still " natty " at this point

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