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  • Back (208.4)

    Hypers
    Me x 5 sets of 10 reps to warm up a little

    Neutral grip pulldowns
    36"
    60 x 15
    90 x 12
    120 x 10
    150 x 10
    180 x 10
    24"
    180 x 10
    4"
    180 x 10

    Seated rows Neutral as well
    36"
    60 x 10
    90 x 10
    120 x 10
    150 x 10
    24"
    150 x 10
    4"
    150 x 10

    Single arm reverse pec dec (palms down)
    50 x 10
    70 x 10
    90 x 10
    110 x 10 and these got rough

    Nautilus ab crunch
    95 x 5 sets of 12 reps

    Overall a pretty good day of training.


    Originally posted by CMC191 View Post
    Strength looks like its coming back. Any certain goals your shooting for at the moment?
    NOT get too fat like I'm doing! LOL, I haven't "prepped" meals for at least a month and it sucks. I HAVE to get back to that. Other than that everything will fall into place. It's all diet related. If I eat more food (more GOOD food) everything will happen. If I don't, I just get fatter and a little stronger.
    But yes, I miss moving some weight.

    Comment


    • NOT get too fat like I'm doing! LOL, I haven't "prepped" meals for at least a month and it sucks. I HAVE to get back to that. Other than that everything will fall into place. It's all diet related. If I eat more food (more GOOD food) everything will happen. If I don't, I just get fatter and a little stronger.
      But yes, I miss moving some weight.[/QUOTE]

      I hear ya. I've been very relaxed with my eating right now... Getting way smaller feeling. I am eating two decent sized meals and fasting at the moment. I feel like I need to start going a little heavier with the weight again, seems like i'm just rushing through my exercises and not concentrating enough on each actual movement.
      Training Log

      Comment


      • Arms (206.0)

        Alt db curls
        20s x 10
        30s x 10
        40s x 10
        50s x 10
        60s x 10

        Close grip press, slight incline, smith
        90 x 10
        140 x 8
        180 x 6
        230 x 3
        250 x 3
        270 x 1 and a forced rep

        Preacher curl, close grip, ez bar
        40 x 10
        60 x 10
        80 x 10
        100 x 8

        Pressdowns, light stack, cambered bar, wider grip
        70 x 10
        90 x 10
        110 x 10
        130 x 10
        150 x 10

        barbell curls
        45 x 5
        65 x 5
        85 x 5
        105 x 5
        125 x 5

        Single arm OHExt
        15 x 20
        20 x 15
        25 x 10
        30 x 10
        35 x 10

        rope hammer curls
        60 x 10
        80 x 10

        parallel dips
        me x 10, 10

        and that was it.

        Had my Doc apt today for my phyical.
        Biggest thing of note: VERY slight umbilical hernia. Doc says "nothing to be concerned of now" don't change anything. Uhm... OK.

        Comment


        • Legs (yesterday)

          out in Golds

          squats
          bar x 10
          135 x 5
          185 x 5
          225 x 5
          245 x 5 sets of triples (60% or so of the 410 single I did a couple weeks ago)

          Deads
          135 x 3
          225 x 3
          405 x 2
          495 x 1
          515 x miss
          405 x 10 but back got tweaky here once again FAWK!!

          Leg ext
          70 x 15
          100 x 4 sets of 15

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

          seated calf
          45 x 10
          70 x 10
          90 x 10

          and done.
          Back is all tweaked out again. Seems like sciatic to me but who knows. Barely slept last night. Even took one of my pills this morning which I do not like to do at all. Don't even think it helped.
          I may need to stay away from deads for a bit, I dunno. I think shit is just catching up to me finally. I haven't felt 100% in a L O N G time.

          Comment


          • Originally posted by tjoe View Post
            out in Golds

            Back is all tweaked out again. Seems like sciatic to me but who knows. Barely slept last night. Even took one of my pills this morning which I do not like to do at all. Don't even think it helped.
            I may need to stay away from deads for a bit, I dunno. I think shit is just catching up to me finally. I haven't felt 100% in a L O N G time.

            I completely understand. I'm kinda in the same boat. Conventional DLs are getting increasingly more difficult as time past. Wear and tear from 20+years of deads and olympic lifts. BB Hacks and heavy DBs deads (gym has pairs up to 200#) are my main subs.

            Comment


            • Yeah, it sucks. Once I get this straightened out (IF I do) then I am going to back off the dead for a bit. I'd like to say I'll just go light but I tweaked it on my rep set of 405. 495 felt fine. go figure.
              Squats seem to be alright at the moment. Even tweaked out right now I feel like I could squat, so I'll play that by ear and see how it goes. Even going to be careful with rows and bent over stuff for a while. Concentrate on benching and pulldown/chin up type stuff.

              Comment


              • Hope it gets better soon. Sciatica is no joke. You can't get comfortable in any kind of position
                Training Log

                Comment


                • Bench (204.2 yesterday, but trained today)

                  Bench
                  Bar x 20
                  135 x 3
                  185 x 3
                  225 x 3
                  275 x 3
                  295 x 10 sets of 3 reps ALL paused. The last set was actually my best one.

                  Reverse pec dec, single arm, palms facing in
                  60 x 10
                  80 x 10
                  100 x 3 sets of 10 reps

                  Everything felt pretty good today. I do feel a little tightness from arching on the bench but nothing too bad. I am not going to take any ibu or anything because I want to see how I feel in the morning. I do NOT want to mask anything, think I'm fine and end up doing more damage.

                  Originally posted by CMC191 View Post
                  Hope it gets better soon. Sciatica is no joke. You can't get comfortable in any kind of position
                  Thanks man. It is getting better but still there. I will go hit legs this weekend but i will be very careful and see how it goes. If I feel anything funny at all I will stop that movement and move along.

                  Comment


                  • Legs (203.8)

                    out at Golds

                    Squats
                    bar x 10
                    135 x 10
                    185 x 10
                    225 x 10
                    275 x 10
                    225 x 10

                    Sumo deadlifts
                    135 x 5
                    185 x 5
                    225 x 5 sets of 5 reps

                    DB RDLs
                    50s x 4 sets of 8 reps

                    Leg Ext
                    70 x 15
                    85 x 15
                    100 x 15
                    115 x 15
                    130 x 15

                    Seated calf
                    25 x 15
                    50 x 15
                    75 x 15
                    100 x 12

                    Standing calf machine
                    80 x 3 sets of 15 reps

                    Very good day considering my recent issues. I could feel "something" on the deadlifts that I didn't like too much. Squats felt good and I contemplated on going 315 x 10 but in the back of my head was a little voice saying "don't push it"!
                    Super happy it went as well as it did.

                    Comment


                    • Bench

                      Bar x 10
                      135 x 4
                      185 x 4
                      225 x 4
                      275 x 4 felt rough
                      290 x 10 sets of 4 reps.

                      done.
                      every single 4th rep was a grinder. Sets 9 and 10 were actually my best ones imo. I know it was extra rough today since I benched on Friday but I wanted to make sure I got it done. So, I REALLY took my time between sets (averaged about 10 minutes or so). The whole session took about 1 hour and 40 minutes.
                      I wanted to toss in some rear felt again but I may be training with a different guy tomorrow and we'll hit back. Rather be fresh for that.

                      Comment


                      • Back

                        Trained with Jeremy today (new guy), who has done a few shoes and worked with Shelby Starnes in the past as well.

                        1 arm rows
                        40 x 15
                        75 x 12
                        110 x 12, 12, 10, 10

                        Meadows rows (where you would normally do old school T-bar except facing sideways holding the end of the sleeve)
                        25 x 10
                        50 x 10
                        75 x 10
                        85 x 10

                        DB shrugs
                        100s x 3 sets of 6-8 with a squeeze and pause up top

                        rope pullovers form a pulldown cable
                        20 x 15
                        30 x 15, 15

                        24" neutral grip pulldowns
                        60 x 12
                        80 x 12
                        100 x 12
                        *he went easy here due to a chest tear and limited mobility. I was tired and stayed at the same weight, lol

                        So the weights don't look too bad but the pace for me was quick and the volume was more than I am used to. Toss in no back training last week and I was hurting. This guy keeps his for TIGHT!
                        Great day and I hope we can get some more training in as he is WAY more motivational than y current training partner.

                        Comment


                        • Arms (on Friday 5-8-15)

                          With Jeremy (new guy) again.
                          I didn't have time to log before so this is just from memory:

                          superset:
                          db hammer curls with Fta Gripz and rope predawns
                          used 35s for DBs and maybe 80ish for pdowns. 3-4 working sets

                          Quantum preacher curls
                          15s and just kept upping weight until we were down to a set of 4-6ish with a good few negatives on those reps

                          Triceps extension lying ont he floor (bar hit just behind our head)
                          worked up to the 80 ez bar for 3-4 sets

                          Seated alt db curls
                          2 sets with the 40s

                          Overhead ext with the rope from a high cable
                          again worked up weight with 1ish reps until I was only getting about 8

                          that took just 60 minutes (MUCH faster than I normally train)
                          all the reps were VERY tight form wise.

                          it's Sunday now and my arms still hurt
                          Great day.

                          Comment


                          • Bench (209.4)

                            55 x 20
                            145 x 5
                            195 x 5
                            235 x 5
                            285 x 10 sets of 5 reps
                            Sets 8, 9 and 10 were by far my best sets.
                            somewhere around sets 5 and 6 I BARELY got my 5th rep! Had to tell the spotter NOT to touch it, lol.
                            I started off with about 5 minute breaks and after those 2 near misses I increased that to about 10 or so.

                            Next week I am going back to singles with 335... just don't know how many sets yet...

                            Comment


                            • Back (207.6)

                              underhand pulldowns cambered bar
                              80 x 20
                              120 x 10
                              160 x 3 sets of 10 reps

                              single arm cable rows (video below)
                              30 x 10
                              40 x 10
                              50 x 10
                              60 x 10
                              70 x 10

                              rev pec dec
                              60 x 10
                              80 x 10
                              100 x 10

                              wide pulldown to eyes
                              100 x 3 sets of 15 reps

                              barbell rows (bar fell just below the knee)
                              135 x 3 sets of 15 reps

                              I kept everything very tight today and really tried to concentrate on the "feel" and keep things out of my lower back which has been feeling pretty good lately. I REALLY liked the 1 arm cable rows and tried to focus on a BIG range of motion. I would recommend giving them a shot some time for sure.

                              Comment


                              • Arms

                                Reverse band press (as in video below)
                                135 x 10
                                185 x 8
                                225 x 3
                                275 x 3
                                315 x 1
                                335 x 1
                                355 x 1
                                375 x 1
                                395 x 1
                                405 x 1 (video)
                                415 x miss (video)
                                *the bands took off a good amount so i would say at the top I was MAYBE holding 360-370ish.

                                Alt db curls
                                25s x 15
                                40s x 10, 10, 10, 10

                                Rope pressdowns
                                50-90lbs x 15s down to 10ish

                                cable preacher curl
                                40-70lbs x same thing 15s down to 10ish, on the last set with the 70 I exploded up and controlled down slow for 8 reps (very slow negatives)

                                Quantum triceps extension
                                60-80 x 20s (slow and controlled with a pause at full extension on every rep

                                So I tried to move weight on the first move for triceps since I still want to work on the ole bench a bit. But the rest of the workout was very quick pace and VERY controlled reps trying to focus more on feel than anything else. We'll see how they feel tomorrow...

                                Comment

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