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  • they burn up too much muscle. especially since most people will use them when dieting and doing crazy cardio, bad recipe for maintaining muscle.
    even the fat burners he made for his Species line were stimulant free. (not sure about now)
    I really like and tend to agree with most of his stuff. He is one smart guy. Some bash his keto approach but it works. I think Evan C looked great when he worked with him and coincidentally won his pro card. Evan mentioned how he felt he could be fuller but how the hell do you argue with winning your pro card?? Toney Freeman worked with him for a while too and as I recall it ended up being one of his better placings at the time.

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    • Shoulders (212.6)

      Shit yeah! I am either making excellent progress or losing all my muscle, lol.

      Standing push press
      bar x 20
      95 x 5
      135 x 5
      155 x 4
      175 x 3
      195 x 2
      215 x 1
      225 x 4
      205 x 3, 3 (this was 80% of my theoretical max, just for a bit more work)

      front raise with an EZ bar
      20 x 20
      40 x 15
      60 x 12
      80 x 10, 10

      Strict db side laterals to the side of the legs
      15s x 25
      20s x 15
      25s x 12, 12

      seated face pulls
      90 x 12
      120 x 12
      150 x 15, 15

      Excellent day!
      Even a little motivated to hit cardio tonight... lol

      Comment


      • 212 is a good lil drop. Congrats. What you planning on doing once you reach your goal? 205 right?
        Training Log

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        • Thanks.
          200-205
          I was planning on trying to stay there for a while but the way things are going I imagine I will get even lower. I don't want to look too far ahead just yet, but I may want to get kinda lean...
          LOL, lets worry about that 200ish first though...

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          • from today:
            225 x 4

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            • Arms(212.4)

              Hammer curls with the triceps bar
              45 x 20
              65 x 10
              85 x 10
              105 x 10, 10, 10

              cable preacher curls (straight bar)
              60 x 12
              70 x 12
              80 x 12
              90 x 8
              100 x 7
              60 x 15

              alt db curls (standing)
              30s x 5 sets of 12 reps

              barbell OHExt
              45 x 20
              65 x 5 sets of 15 reps

              rope press downs
              60 x 10
              80 x 10
              100 x 5 sets of 10 reps

              1 arm OHExt, seated
              15 x 10
              20 x 10
              25 x 10
              30 x 10
              35 x 12

              nose breakers (hands going behind the head)
              40 x 20
              60 x 15
              80 x 10 and 10 close grip presses, 10/10, 10/10

              pretty good day of training.
              excited to be at another new low even if by only 0.2 pounds
              I'm getting there....

              Comment


              • Legs (212.0)

                Whoa! 212.0 should not have happened after a little cheat last night but I'll take it!

                Squats
                bar x 15
                135 x 10
                185 x 10
                225 x 6 sets of 10 reps

                HS kneeling leg curls
                25 a side x 10
                50 x 10
                75 x 12

                45 degree sled (fet close, seat all the way back)
                1 x 15
                2 x 15
                3 x 15
                4 x 15

                prone leg curl
                60 x 15
                90 x 15
                120 x 15
                150 x 8 + 2 partials

                Seated calf
                45 x 10
                70 x 10, 10, 10

                calf on 45 degree sled (seat all the way up)
                1 x 10
                2 x 10
                3 x 10, 10

                Excellent day considering the 5th straight day of weight dropping...
                Stayed lighter on squats cause my back has been constantly tight lately and this way it forced me into more volume.
                Looking forward to a another good week...

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                • Chest (214.0)

                  Sunday night cardio at home on treadmill:
                  20 minute HIIT
                  at 2.7:
                  flat, flat, 6, 8, 10, 12
                  at 2.8
                  6, 8, 10, 12
                  at 2.9
                  6, 8, 10, 12
                  at 3.0
                  6, 8, 10, 12, flat, flat

                  Monday morning at 530 am, cardio at gym on treadmill:
                  warm up then about 20ish minutes at 3.0 mph and 3.0 inc
                  then 20 minutes at 3.1 mph and 3.5 incline.
                  Total of 60 minutes
                  Just my morning coffee between those 2 sessions and then only a shake before Chest at 8:30 am...


                  Bench
                  bar x 25
                  135 x 10
                  185 x 8
                  225 x 5
                  275 x 5
                  315 x 2
                  320 x 2
                  325 x 2
                  330 x 2
                  335 x 2

                  Inc smith press
                  90 x 15
                  140 x 12
                  180 x 10, 10
                  90 x 20

                  cable crossovers (1 click down from top)
                  30 x 4 sets of 12 reps

                  Wide hammer strength
                  2 x 4 sets of 12 reps

                  Inc HS
                  1 x 4 sets of 15 reps (single arm at a time)
                  1 x 20 both together

                  I really felt like the diet/cardio hit me hard today. The benching was slow as shit and felt HEAVY. Inc Smith felt pretty rough as well and then after that I just said F it and kept it lighter for some reps.
                  Even though I am up a bit from my low of 212.0 I am 2.8 lower than where I was last monday. Provided I stay the course, I should be looking at another solid week.

                  Comment


                  • Back (213.4)

                    6:00 am was treadmill at the gym:
                    started at 2.5 mph
                    flat, flat, 6, 9, 12, 15
                    up to 2.6 mph:
                    6, 9, 12, 15
                    up to 2.7:
                    6, 9, 12, 15
                    and finally 2.8:
                    6, 9, 12, 15, flat, flat
                    20 minutes and done. Felt pretty good but a bit easier than my last one at home. Hard to judge since the speed between the two varies so much. Either way though, I got some done.

                    Hit some back at about 11:30 am:

                    assisted chin machine
                    -100 x 15
                    -90 x 15
                    -80 x 15
                    -70 x 15
                    *these actually felt pretty good and I kept them VERY strict since the weight was so light.

                    HS iso pulldown (underhand)
                    1 x 12
                    2 x 8, 8, 8, 8

                    1 arm row (standing, free hand on top of a seated bench)
                    70 x 10
                    100 x 10, 10, 10, 10

                    seated rows (24" neutral grip)
                    100 x 12
                    150 x 12, 12, 12, 12

                    Old school Tbar rows
                    1 x12
                    2 x 12
                    3 x 12, 12, 12, 12 drop to 2 x 15 drop to 1 x 20 LIT after that drop set!

                    cable pullovers (rope attachment)
                    60 x 5 sets of 15 reps

                    so 30 sets total and it was "Cutler inspired" today as I was watching some of his vids before training.
                    I've got a busy night at the gym so the cardio was done this morning as I don't want to be doing it at 9 pm tonight.
                    As a side note, I also had 2 scoops of whey and 40g of dextrose after training today since I wasn't going to be able to eat until almost 3 pm. The 3 pm meal was my normal post workout of ground turkey and rice. So the carbs were 40g higher today. Not sure how much that will affect me if at all but worth noting I suppose.

                    Comment


                    • Cardio (211.2)

                      yeah baby!

                      Getting there.
                      Could have slept in today but instead I got up at 5:15 am and knocked out an easy hour on the treadmill at home.
                      2.5 mph at 2.5 incline

                      I guess the dextrose in the shake yesterday didn't affect me too much.

                      Comment


                      • Shoulders (209.8)

                        and another new low! Last time I was UNDER 200 was March 8th 2014

                        Steep incline smith presses
                        50 x 15
                        100 x 10
                        150 x 5
                        200 x 10
                        150 x 15

                        seated behind the heads
                        45 x 10
                        65 x 10
                        85 x 10
                        105 x 10
                        125 x 10
                        145 x 9*video
                        105 x 13

                        rev pec dec
                        60 x 12
                        80 x 5 sets of 10 reps
                        *these were rough because my lats still hurt from back training on Tuesday.

                        cable sides (behind the back)
                        20 x 5 sets of 15 reps

                        standing single arm db press
                        30 x 15
                        40 x 12
                        50 x 3 sets of 8 reps

                        Excellent day!
                        New low body weight. Training felt good. I can start to see some progress in my physique.

                        Aiming for 20 minute HIIT tonight at the gym before I go home...





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                        • Good reps.. I prefer pressing behind the neck. Actually feels better on my shoulders
                          Training Log

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                          • how'd you like the standing 1 arm presses? Those pump my shoulders up big time
                            Training Log

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                            • Cardio

                              HIIT on the treadmill at the gym around 7:45 pm. I like the steeper incline there rather than home.

                              Started at 2.6:
                              flat, flat, 6, 9, 12, 15
                              up to 2.7 mph:
                              6, 9, 12, 15
                              up to 2.8 mph:
                              6, 9, 12, 15
                              up to 2.9 mph
                              6, 9, 12, 15, flat, flat
                              20 minutes and done
                              felt pretty good today and not as easy as the last time.

                              CMC - thanks man! The one arm presses felt ok. It was the 3rd press already and I felt my back/abs working to stabilize pretty good (which was 50% of the reason I wanted to try em). Being from a PL/SM background I never did much unilateral stuff.

                              I'm really loving my current progress. I just have to remember that it's not good to drop too much too quick. I also have to keep in mind that I may "stabilize" for a little while as far as weight goes and NOT to do anything drastic but let the body adapt. I keep that shit in mind and I should be ok.

                              Comment


                              • Good stuff.. Once you reach your weight your happy with, try and hold it for a good while and then make adjustments... That's similar to what I'm trying to achieve right now- just holding my weight at 235 or so until it becomes my normal weight... Then go into gaining phases or cutting phases.. Good luck with your progression, you are doing a great job
                                Training Log

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