Announcement

Collapse
No announcement yet.

Tjoes Training Journal

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

  • Shoulders (198.0)

    Today felt a weeee bit better than yesterday, I'll take it!

    Cable side laterals, behind the back, pulley set at bottom
    10 x 5 sets of 20 reps

    Behind the head press on Smith
    50 x 8
    100 x 8
    120 x 8
    140 x8
    120 x 3 sets of 8 reps

    Smith shrugs, behind the back
    90 x 20
    180 x 15
    270 x 3 sets of 10 reps
    180 x 15

    reverse pec dec, palms facing each other
    50 x 15
    60 x 12
    70 x 3 sets of 10 reps

    Nautilus ab crunch
    65 x 20
    80 x 15
    95 x 3 sets of 10 reps

    pretty good training today. Didn't feel nearly as "beat" as I did yesterday.
    I also haven't been taking any kind of pre workout at all. Just the aminos while I train.
    I think tomorrows arm session may be fueled by some extra caffeine...

    Comment


    • 198... I see that snow shoveling has been an effective cardio
      Training Log

      Comment


      • Arms (198.0)

        well maybe I needed the rest a bit but I felt pretty strong today (considering weight and illness of course)

        rope pressdowns
        40 x 20
        60 x 15
        80 x 10
        100 x 10
        120 x 10
        140 x 10

        db ohext
        40 x 15
        60 x 15
        80 x 12
        100 x 12
        120 x 6 video, was hoping for more...
        80 x 20

        close grip bench on smith
        90 x 8
        180 x 6
        270 x 2 and 1 forced
        180 x 12

        preacher curl, ez bar, close grip
        40 x 20
        60 x 15
        80 x 10
        100 x 8
        60 x 20

        seated alt db curls
        20s x 15
        30s x 12
        40s x 10
        50s x 8
        25s x 20

        pretty good day. arms felt good and elbows felt ok. I'll take it.




        Originally posted by CMC191 View Post
        198... I see that snow shoveling has been an effective cardio
        I guess so! LOL

        Comment


        • Chest (199.6)

          inc db press
          30s x 20
          40s x 15
          50s x 10
          60s x 10
          70s x 10
          80s x 10
          90s x 10

          Quantum machine press (good stretch)
          80 x 12
          90 x 12
          100 x 12
          110 x 12
          120 x 12

          HS wide press
          1 x 15
          2 x 12
          3 x 10
          2 x 12
          1 x 20

          Nautilus ab crunch
          65 x 25, 25

          and it was pretty good. I almost didn't have time to train today but a couple clients moved around and it worked out well

          Comment


          • Arms (197.8)

            Nice weight.

            Went out to Golds today for some arm training. Schedule is PACKED tomorrow so I skipped shoulders and moved arms up a day (more important to me).

            I didn't write down everything but heres the moves:

            Seated alt db curl
            up to 40s for 3 sets of 12 I think

            HS seated dip machine
            up to a plate and a quarter for 3 sets of 15 reps

            Machine preacher curl
            few arm ups and 2 working sets of 15

            Seated OHExt (db)
            up to the 100 for 3 sets of 10 reps

            Cable curl
            few working sets of 10 and a finishing set of 20 reps

            EZ bar nose breakers (to the nose)
            40 x 25
            60 x 20
            80 x 15
            100 x 10
            80 x 15
            60 x 20
            40 x 25

            Excellent day. Atmosphere was good and just what I needed today.

            Comment


            • Back

              So I just realized that I forgot to log my back day (after that last chest day and before that last arm day)
              Done on Tuesday:

              Deadlifts
              135 x 10
              185 x 3
              225 x 3
              315 x 3
              365 x 3
              405 x 3
              455 x 2
              500 x 1
              315 x 15

              and that was it
              The 500 was not easy but I am sure I could have upped that a little if I did a different scheme working up.
              They felt pretty good for not doing them for a while and I was pretty sore the next couple days.

              Comment


              • Legs (199.2)

                Deads
                135 x 10
                225 x 6
                315 x 3
                405 x 1
                505 x 1
                *and it was still heavy, but I did just pull on Tuesday so...

                Precor Super Squat, facing the machine
                1 x 10
                2 x 10
                3 x 10
                4 x 10
                5 x 5
                6 x 5
                felt pretty good for today.

                lying leg curl
                70 x 4 sets of 15 reps

                standing calf machine
                100 x 4 sets of 12 reps

                Pretty good day overall. I think I'll be sore just from not hitting legs least week again and the deep rom on the super squat machine.
                Family dinner tonight and back to some solid eating tomorrow morning.
                I've been slacking since the end of my dietbet a month ago. Been lucky to hold 197-199 for that long...

                Comment


                • Chest (201.2)

                  ermahgawd... over 200

                  Inc bench
                  bar x 20
                  95 x 15
                  145 x 10
                  195 x 5
                  205 x 5
                  215 x 5
                  225 x 5

                  Inc db press
                  40s x 5
                  50s x 5
                  60s x 5
                  70s x 5
                  80s x 5
                  90s x 5
                  100s x 5
                  110s x 5

                  Quantum machine press (exaggerated stretch)
                  100 x 4 sets of 15 reps

                  and my chest is LIT.

                  So I am back on the wagon finally! My week of whatever food turned into a solid month. I prepared all my meals and shakes in advance this morning so I am ready for the day.
                  3 shakes and 2 beef/veggie meals.
                  I am making a run for 190 and then I'll go from there again.

                  Comment


                  • Yeah... I saw a few of those pics you posted of ben and jerrys.. lol. Still man, you did good to stay under 200 even eating whatever. You may be holding that weight easier now
                    Training Log

                    Comment


                    • Back (199.6)

                      Yeah I am certainly able to hold it better now. I would have normally ballooned up to 210+ by now. Interesting for sure. I have those 2 new "Cookie Core" flavors in the freezer right now... not sure when I'll crack one open... LOL

                      Pulldowns wide but not super wide
                      60 x 20
                      80 x 15
                      100 x 10
                      120 x 10
                      140 x 10
                      160 x 10
                      180 x 8 ugly reps

                      Seated row 4" neutral grip
                      100 x 8
                      150 x 8
                      200 x 8
                      250 x 8
                      150 x 20
                      Stayed more upright for these today rather than getting that big stretch. I wanted a shorter rom so I could use the most weight and keep most of it in my lats. Felt good.

                      Rack pulls
                      135 x 10
                      225 x 5
                      315 x 5
                      405 x 5 sets of 5 reps
                      *third time pulling in a week. they still don't feel fantastic and I am cautious of my lower back since that tweak after Thanksgiving. Really felt like a sissy having to actually "work" at 405 for a rack pull. ugh.

                      Otherwise everything felt pretty good. My meals seem to be pretty good as well and having them ready is a HUGE bonus.

                      Comment


                      • That cookie core sounds good. I haven't had any real sweet stuff in around a little over a month. I got those diet ice cream "arctic ice" or something like that with hardly any calories, not very tasty at all.. But it kinda craves a sweet tooth at night. And 405 for 5 sets of 5 is not really considered sissy work. You are probably just used to pulling heavier loads when you were about 20 lbs heavier.
                        Training Log

                        Comment


                        • Arms (199.0)

                          I've pulled over 7 on an axle and 725 from the rack... 405 for 31 reps from the floor and 500 for 16 once. I feel like a gigantic sally. LOL
                          But yes, I was about 30 pounds heavier. Still sucks though.

                          Hit arms today since I had more time and I don't mind missing a little shoulder action if I can't squeak it in tomorrows schedule.

                          pressdowns, cambered bar, shoulder width
                          70 x 25
                          110 x 15
                          150 x 12, 12, 12

                          Close grip floor press
                          bar x 20
                          135 x 10
                          185 x 3
                          205 x 3
                          225 x 3
                          245 x 3
                          265 x 3
                          285 x 1
                          305 x 1
                          325 x MISS, again kind of embarrassing. lol
                          245 x 5

                          nose breakers, straight bar
                          35 x 20
                          55 x 15
                          75 x 15, 15, 15

                          Standing alt db curls
                          15s x 20
                          25s x 15
                          35s x 10, 12, 15, 20

                          Curls with the Arm Blaster (Since it's the Arnold classic weekend)
                          45 x 15
                          65 x 12, 12, 12

                          1 arm preacher curls
                          20 x 20
                          25 x 15
                          30 x 10, 10

                          Pretty solid day of training. I was kind of moody for some reason but I got it done.

                          Comment


                          • Damn 405 x 31 is some badass work.. I always chicken shit out on repping out too much weight or too many reps on deadlifts, I tend to think my lower back is gonna snap.
                            Training Log

                            Comment


                            • LOL, yeah I have those thoughts too! Sometimes before a big pull I would be standing over the bar thinking to myself, "when am I ever going to really NEED to do this..."
                              Never found that answer yet.

                              Comment


                              • Legs (200.6)

                                at Golds

                                Precor Super Squat facing in
                                empty x 15
                                1 x 10
                                2 x 10
                                3 x 10
                                4 x 10

                                45 degree sled
                                1 x 10
                                2 x 10
                                3 x 10
                                4 x 10

                                deadlifts
                                135 x 10
                                185 x 10
                                225 x 10

                                Lying leg curl
                                70 x 3 sets of 10 reps

                                calves on 45 degree sled
                                1 x 10
                                2 x 10
                                3 x 10, 10

                                and that was it today.
                                I need to do something but I don't know what. I feel like I'm in limbo. Not lean, not strong... so-so work outs...

                                Comment

                                Working...
                                X