Announcement

Collapse
No announcement yet.

Tjoes Training Journal

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • I think I missed posting a couple HIIT sessions in there somewhere. I know I got 4 of them in this week.
    This morning (saturday) I was up early so I went to the gym and did 60 minutes of steady state on the elliptical keeping the HR right around that 120 mark.
    Hopefully the scale is good tomorrow!

    Comment


    • After 14 weeks

      Starting weight 233.2 (april 7th, sunday)
      week 1 229.4 (april 14th, sunday)
      week 2 225.0 (april 21st, sunday)
      week 3 223.8 (april 26th, friday) *this early weigh in was due to my 1st cheat meal this night*
      week 4 222.2 (may 5th, sunday)
      week 5 221.2 (may 12th, sunday)
      week 6 220.0 (may 19th, sunday)
      week 7 218.6 (may 26th, sunday)
      week 8 215.8 (june 2nd, sunday)
      week 9 214.8 (june 9th, sunday)
      week 10 213.8 (june 16th, sunday)
      week 11 213.0 (june 23rd, sunday)
      week 12 212.0 (June, 30th, sunday)
      week 13 210.8 (July, 7th, sunday)
      week 14 210.0 (July 14th, sunday)

      .8 for the week, 23.2 total so far.
      Happy enough with that to go start making my pancakes and think about all the other carbs I will consume today

      Comment


      • Man work (Legs and deads)

        Squats
        bar x 15
        135 x 3
        225 x 3
        315 x 3
        380 x 8 (480.3)

        Deads
        185 x 3
        275 x 3
        365 x 3
        460 x 8 (581.4)

        Front Squats
        135 x 3 sets of 10 reps

        prone leg curl
        100 x 5 sets of 10 reps

        seated calf
        45 x 5 sets of 15 reps

        I have not decided 100% to do a PL meet in Oct but IF I do it's 13 weeks out as of now (12 training weeks and 1 off week). So I figure I better start working on the big 3 again.

        Comment


        • Pressing stuff

          Bench press
          bar x 15
          135 x 5
          185 x 5
          225 x 5
          275 x 8 (347.6) which is 90% of Aprils meet

          Inc HS press
          1 x 5
          2 x 5
          3 x 5
          4 x 5 sets of 5 reps

          Standing overhead press
          bar x 10
          95 x 10
          135 x 5 sets of 10 reps

          Nautilus crunch machine
          50 x 10
          65 x 10
          80 x 10
          95 x 10
          110 x 10

          Pretty solid day of training.
          I know the 275 x 8 is nothing special but I want to get used to the new routine and used to doing the bigger moves at a lighter weight. So in only 2 days I did the squat, bench and deadlift up to about 90% of my max from April. Not too shabby and a great place to "start" if I decide to do any meets in the fall.

          Comment


          • Hey Joe. Crazy progress. Very crazy.
            Not Everything. Not Yet.

            Comment


            • Thanks Joker! It seems to be all going in the right direction

              Comment


              • Support stuff

                rev pec dec
                40 x 20
                50 x 15
                60 x 10
                70 x 10
                80 x 10
                90 x 8 and 2ish

                face pulls
                50 x 20
                60 x 20
                70 x 20
                80 x 20
                90 x 20
                100 x 20

                HS pulldown (underhand)
                25 x 12
                50 x 12
                75 x 3 sets of 12 reps

                alt db curls
                30s x 15
                35s x 12
                40s x 5 sets of 10 reps

                barbell curls
                45 x 15
                55 x 15
                65 x 15
                75 x 15
                85 x 12 and 3 ugly reps with good negatives

                cable crunch
                120 x 2 sets of 15 reps
                *wanted more here but 1 more and they would have cramped up pretty bad.

                GREAT day! Lots of veins popping out felt kinda leanish etc. If tomorrow is half as good as today I'll be psyched.

                Comment


                • Friday morning from 630-730

                  on the elliptical
                  level 1
                  manual
                  maybe 3mph
                  HR under 100
                  felt good
                  first bit of cardio all week
                  should be a good weigh in on Sunday...

                  Comment


                  • Ryan Spencer Fitness Factory

                    Comment


                    • Originally posted by raspencer View Post
                      Ryan Spencer Fitness Factory
                      What's up Ryan! Welcome aboard. Feel free to check everything out and post away! Lots of stuff here just ignore the BS and take away all the good info/motivation.

                      Comment


                      • More support stuff

                        cable flyes (pulley set just above shoulder height and pulled the handles to just under chest level)
                        20 x 20
                        30 x 15
                        40 x 12
                        50 x 3 sets of 10 reps

                        inc db fly
                        20s x 20
                        25s x 15
                        30s x 12
                        35s x 8 into 8 presses (3 sets of this)

                        db side laterals
                        15s x 5 sets of 20 reps
                        *I don't think I made it through 1 round without pausing somewhere in the set. My traps were lit up from face pulls yesterday and I felt it on every one of these reps!

                        front raise with DBs, thumbs up
                        20s x 15, 15, 15, 10, 10

                        pressdown v-bar
                        80 x 20, 20, 20, 13+7, 10+5+5

                        GREAT day once again!
                        NOT nearly as vascular as yesterday which is due to LESS sodium today.
                        Feel pretty damn good though and even though the reps were high today it wasn't on a move like squats that would demand a HUGE energy draw so I feel that I was not really burning any muscle.

                        Really looking forward to my weigh in on Sunday and stuffing my face full of carbs

                        Comment


                        • and another 60 minutes on the elliptical.
                          manual level 1 a bit faster than yesterday (just over 3.0mph) HR maybe 110ish.
                          felt good.

                          Comment


                          • After 15 weeks

                            Starting weight 233.2 (april 7th, sunday)
                            week 1 229.4 (april 14th, sunday)
                            week 2 225.0 (april 21st, sunday)
                            week 3 223.8 (april 26th, friday) *this early weigh in was due to my 1st cheat meal this night*
                            week 4 222.2 (may 5th, sunday)
                            week 5 221.2 (may 12th, sunday)
                            week 6 220.0 (may 19th, sunday)
                            week 7 218.6 (may 26th, sunday)
                            week 8 215.8 (june 2nd, sunday)
                            week 9 214.8 (june 9th, sunday)
                            week 10 213.8 (june 16th, sunday)
                            week 11 213.0 (june 23rd, sunday)
                            week 12 212.0 (June, 30th, sunday)
                            week 13 210.8 (July, 7th, sunday)
                            week 14 210.0 (July 14th, sunday)
                            week 15 209.2 (July 21st, sunday)

                            so only 0.8 again for the week but 24.0 so far.
                            I was expecting more but honestly, happy about moving in the right direction for 15 weeks and I think it's going slow enough to avoid any muscle loss.
                            Off to go eat CARBS

                            Comment


                            • Man work

                              Squats
                              bar x 15
                              155 x 3
                              245 x 3
                              335 x 3
                              425 x 4 (481.1 by the numbers)

                              Deads
                              155 x 3
                              245 x 3
                              335 x 3
                              425 x 3
                              515 x 3

                              Front squats
                              135 x 3 sets of 12 reps

                              Prone leg curl
                              100 x 3 sets of 10 reps

                              Seated calf raise
                              45 x 15
                              70 x 12, 12

                              pretty good day. I hit the numbers I wanted for squats and deads and that is pretty much all that matters. Hopefully benching goes as well tomorrow

                              Comment


                              • Pressing stuff

                                Bench
                                bar x 20
                                135 x 3
                                185 x 3
                                225 x 3
                                275 x 3
                                310 x 4 (350.9)

                                Inc HS press
                                1 x 5
                                2 x 5
                                3 x 5
                                4 x 10
                                3 x 15

                                Standing barbell press (strict)
                                64 x 5
                                85 x 5
                                105 x 5
                                125 x 5
                                145 x 5
                                165 x 5

                                Nautilus crunch
                                80 x 3 sets of 15 reps

                                and done.
                                Had to work on that 4th rep of 310 but got it clean. Next week I move to doubles on the big 3 lifts.
                                Nice knowing I did my big moves for the week, hit my numbers and thurs and fri are just kind of "bonus" days. I like getting the important stuff done early in the week.
                                So far this routine seems pretty good.

                                Comment

                                Working...
                                X