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  • Shoulders (215.4)

    cardio at home from 6am-7am
    treadmill
    2.0 mph
    5.0 incline
    while watching Blood and Guts

    Shoulders at 10:30am

    STEEP Smith Press
    50 x 10
    90 x 10
    140 x 8
    180 x 6
    230 x 4
    180 x 12

    Seated side laterals
    20s x 6
    30s x 6
    40s x 7 full and about 3 partials

    cable sides (pulley at bottom, across the front)
    20 x 10
    30 x 8
    40 x 8

    rear delts on an incline bench
    20s x 10
    30s x 8, 8

    rev pec dec
    50 x 10
    70 x 8
    90 x 8
    110 x 6 full and about 4 partials

    Good day of training inspired by Dorian. Interestingly, right now I feel like I barely trained at all. Things felt good while doing them though.
    Cheesecake Factory today for lil Cs birthday It'll be fun to fuel up for legs tomorrow...

    Comment


    • Legs (216.6)

      Less weight tha I would have thought after the Cheesecake Factory. Not bad...

      Leg day out in Chicopee at Golds:

      Squats
      bar x 15
      135 x 5
      225 x 4
      315 x 3
      405 x 2
      495 x 1
      and because I'm not a PLer:
      315 x 15, 10

      Prone leg curl
      70 x 10
      110 x 10
      150 x almost 8, almost 8 again
      70 x 25

      Leg Ext (different one form last time though)
      100 x 10
      140 x 10
      180 x 10
      220 x 10

      Calf on 45 degree sled
      1 x 10
      2 x 6
      3 x 6, 6, 6

      Very good day I think. I really wanted 20 reps when I did that 315 x 15 but it just didn't seem like it would happen. Now seeing that I only got 10 on the second round of reps I guess 15 was a good call. I would have had to really fight for the 20 in which case there would NOT have been another set. So the way I ended up doing it I guess I got an extra 5 reps out of the deal.
      It's been over 6 months since I crawled under 5 plates so that was good. It was not a very quick rep but it was smooth with no issue. A win in my book.

      Comment


      • Chest (220.4)

        Yep, bad jump in weight this weekend and I'm glad it's over. Should drop back down pretty quick...

        Inc db press
        20s x 25
        40s x 10
        60s x 6
        80s x 6
        100s x 6
        120s x 7

        Wide HS press
        1 x 6
        2 x 6
        3 x 6
        4 x 9

        Inc db fly (1 click lower than the db press)
        30s x 6
        40s x 6
        50s x 12

        Flat bench
        135 x 6
        185 x 6
        225 x 6
        275 x 7 and a forced rep

        Dorian inspired training today. Hoping to squeak in cardio later which depends on if 1 client makes it from Boston in time or not... I could always use the money but I am kinda hoping I can do the cardio. Ha

        Comment


        • Back (216.8)

          barbell row
          bar x 15
          135 x 6
          185 x 6
          225 x 6
          275 x 10

          1 arm db row (leaning on a bench)
          60 x 6
          80 x 6
          100 x 6
          120 x 12 and they may have gotten a lil ugly

          deads *wasn't even going to do them today and I should have listened to myself
          135 x 6
          225 x 6
          315 x 6
          405 x 6
          and none of them felt good

          36" neutral grip pulldown
          80 x 6
          110 x 6
          140 x 6
          170 x 15
          these felt way better than I thought and I should have went heavier on for the last set.

          HS is pulldown
          1 x 6
          2 x 6
          2 and a quarter x 8

          cable crunches
          110 x 3 sets of 10 reps

          been a while since I did abs and they cramped right up just like always.
          back training felt good aside from deadlifts.
          chest is sore from yesterday.

          Comment


          • ^^ I hear ya on the ab cramps.. I have full intentions on doing them - then BAAAAM, crazy cramp... Not even worth it haha
            Training Log

            Comment


            • Arms (216.4)

              EZ bar curl, shoulder width
              20 x 20
              70 x 6
              90 x 6
              110 x 6
              130 x 9

              seated alt db curl
              30s x 6
              40s x 6
              50s x 10

              cable preacher curl, close grip
              50 x 6
              80 x 6
              110 x 6
              130 x 8

              OHExt with rope from bottom (standing straight up, not leaning forward)
              60 x 10
              90 x 10
              120 x 10

              Pressdowns (heavy stack) v-bar
              50 x 8
              70 x 8
              90 x 8
              110 x 6

              skull crusher to top of head
              70 x 8
              90 x 8
              110 x 8

              and that was it.
              left elbow has been achey lately and even with the heavier load today it wasn't too bad. See how it feels tomorrow I guess.

              Comment


              • Cardio (215.0)

                Just cardio at home today.
                Treadmill 60 minutes
                easy warm up and then most of the time at 2.2 mph (my tread is kinda quick) and 7.0 incline. Nice little sweat going the whole time. felt good.

                I am going to the PJ for the New Englands in Boston on Saturday so I have to train legs on Friday instead. I may go back later to hit shoulders or they may just be skipped this week... we'll see. I find it more important to NOT skip squats

                Happy with that 215.0 today

                Comment


                • Legs (214.4)

                  Squats
                  bar x 10
                  135 x 8
                  225 x 8
                  315 x 8
                  405 x 5 sets of 4 reps
                  Felt a lil heavy today so I figure I'll do a bunch of lower rep sets. Should do the trick

                  Seated calf raise
                  45 x 10
                  90 x 3 sets of 10 reps

                  and that was it for today.

                  Since I was at a "new low" in body weight today I am going to have some carbs post training.
                  2 servings (4oz dry) of pasta with 1 cup of marinara sauce and 6oz of beef.
                  After that it'll be back to the normal leto meals.

                  Comment


                  • Chest (214.2)

                    So another new low which comes after: pizza friday night, 2 burgers saturday afternoon and a pint of Ben and Jerrys sunday night. Interesting... All other meals were my normal leto things and I would say I was 1 meal short each of those days as well so I guess it balanced out in my favor.
                    Even though I am low today I did not have post training carbs because I also have a "Mexican night" at a local restaurant in which 10% of the bill goes to my sons school. Of course we are going there for dinner (tuesday night).

                    So,

                    Bench
                    bar x 20
                    135 x 10
                    185 x 10
                    225 x 10
                    275 x 5
                    315 x 5, 4, 3, 2, 1
                    I was pretty happy with 315 x 5 since it's been a little while since going that heavy. Figure I would do the taper down thing to get some extra time under that weight and I knew I didn't have another set of 5 in my.

                    Inc HS press
                    1 x 6
                    2 x 6
                    3 x 6
                    4 x 7 SUPER tight reps. LIGHT tap at the bottom of every rep so it was kinda of like paused deadlifts. Felt very good.

                    Pec dec
                    90 x 8
                    120 x 8
                    150 x 10

                    and I was out


                    vid of 315 x 5 today:

                    https://www.facebook.com/video.php?v...type=2&theater

                    Comment


                    • So you bottom out on the HS inclines?
                      My one bad rotator is aching just thinking about it.
                      That's's my favorite HS machine but hate having to start the first rep at the bottom.

                      Comment


                      • not always but yeah, I did yesterday. Didn't "relax" but made sure to start each rep from a nice dead stop.

                        Comment


                        • Back (215.6)

                          lol, yep the weekends food caught me and Mexican tonight! Ah.... shit!

                          Due to weight and Mexican tonight I hit some cardio this morning:
                          Home
                          Treadmill
                          20 minute interval
                          started at 2.5
                          the following were all 1 minute intervals:
                          flat
                          flat
                          3
                          6
                          9
                          12
                          upped to 2.6 mph
                          3
                          6
                          9
                          12
                          upped to 2.7 mph
                          3
                          6
                          9
                          12
                          upped to 2.8 mph
                          3
                          6
                          9
                          12
                          flat
                          flat
                          Felt good this morning.

                          Back at around 11:00 am

                          barbell rows (strict and low)
                          bar x 20
                          95 x 6
                          145 x 6
                          195 x 6
                          245 x 12

                          HS iso row (1 arm at a time) neutral grip inside
                          1 x 6
                          2 x 6
                          3 x 6
                          4 x 12
                          *I should add the quarter if I do them like this again

                          pulldown behind the neck
                          80 x 10
                          110 x 10
                          140 x 10 but rough and felt forearms and biceps a little
                          80 x 20 cause I wasn't pleased with the 140 set

                          HS iso pulldown (but both hands together)
                          plate x 6
                          pq x 6
                          2p x 12

                          Hypers while holding a bar all the way out by the collars
                          65 x 10
                          85 x 8
                          105 x 6
                          125 x 6
                          146 x 6
                          165 x 6

                          Great day. Looking forward to dinner tonight to support Connors school. Nice day off tomorrow as well


                          Comment


                          • Cardio (217.2)

                            woof, that mexican does a number on ya!

                            Home
                            Treadmill
                            20 minutes
                            like so:
                            at:
                            2.6 mph, flat, flat, 3, 6, 9, 12
                            2.7 mph, 3, 6, 9, 12
                            2.8 mph, 3, 6, 9, 12
                            2.9 mph, 3, 6, 9, 12, flat, flat

                            and done.
                            again felt pretty good. better than killing an hour at a whack too.

                            Comment


                            • Shoulders (216.6)

                              seated db press
                              20s x 20
                              30s x 6
                              40s x 6
                              50s x 6
                              60s x 6
                              70s x 6
                              80s x 10

                              cable sides (pulley at bottom, went to the front today)
                              10 x 10
                              20 x 10
                              30 x 10, 10, 10

                              z press
                              bar x 6
                              65 x 6
                              85 x 6
                              105 x 6
                              125 x 6
                              145 x 6
                              165 x 5
                              185 x 3 ROUGH

                              rev pec dec
                              50 x 6
                              70 x 6
                              90 x 6
                              110 x 10 pretty good and then 5 partials. Just kept moving the handles as far as I could

                              face pulls (sitting on the floor)
                              80 x 15
                              100 x 15
                              120 x 15
                              150 x 15
                              *much better sitting on the floor. No way I could go that heavy standing as yo need to lean too much for balance and it changes the angle too much.

                              smith behind the head for a little burn out
                              20 x 5 sets of 20
                              BURNED!!

                              Pretty good day of training. Hoping to get a little cardio in later but we'll see...

                              Comment


                              • Arms (215.0)

                                barbell curl
                                45 x 20
                                65 x 15
                                85 x 10
                                105 x 10

                                alt db curl
                                20s x 10
                                30s x 10
                                40s x 10
                                50s x 10

                                ez bar preacher, shoulder width
                                40 x 10
                                60 x 10
                                80 x 10

                                db hammers, same time, straight up
                                30s x 10
                                35s x 10
                                40s x 10

                                Quantum machine preacher
                                30 x 3 sets of 15 reps

                                Press downs, lighter stack, cambered bar, close grip
                                60 x 20
                                90 x 15
                                120 x 10
                                150 x 10

                                OHExt with an ez bar, close grip
                                40 x 10
                                60 x 10
                                80 x 10
                                100 x 10

                                close grip floor press
                                95 x 5
                                145 x 5
                                195 x 5
                                245 x 5
                                295 x 4
                                *all with great pauses on the floor

                                Bench dips
                                me x 3 sets of 15 reps

                                **Between EVERY set of triceps, I curled a pair of 10lbs. DBs for 10 reps. Why? Just because I felt like it and it seemed like a good idea at the time. LOL 16 sets x 200lbs per set = 3200 extra pounds moved. Why not?

                                Comment

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