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Tjoes Training Journal

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  • Monday at the gym:

    Bench (rep work)
    warm up with 8s and did 270 x 8, 8

    Inc bench
    bar x 15
    95 x 15
    135 x 15
    155 x 12
    175 x 10 or 12

    standing alt db front raise
    25s x 5
    35s x 5
    45s x 5, 5, 5

    Comment


    • Wednesday at the gym:

      HS pull down, 1 arm at a time
      25 x 15
      50 x 12
      75 x 10
      100 x 8
      120 x 6

      Wide front pull down
      80 x 15
      100 x 15
      120 x 15
      140 x 12

      Smith Shrugs
      90 x 10
      180 x 10
      270 x 15

      Skipped the reverse grip curls today. Combination of time and my left wrist elbow needing a lil rest.
      The HS felt GREAT today. Real solid mind muscle thing going.

      Comment


      • Saturday at the gym:

        speed bench with bands
        155 x 9 triples 3 different grips, 30 seconds rest.
        interestingly they didn't feel al that "fast" today but my elbow and wrist were better and the very last set felt great. LOL, go figure.

        seated db presses
        55s x 20, 20

        Rolling db extensions
        25s x 10
        35s x 10
        45s x 10, 10, 10
        pretty rough. probably time to switch these up to elbows out extensions

        I was supposed to do side laterals but forgot and did alt front raises instead. oops
        25s x 10
        35s x 10
        45s x I think 10 but not sure
        50s x 5

        and that was it.
        So so day. Nothing great, nothing bad.

        Comment


        • Monday at the gym:

          Z Press
          bar x 4 sets of 25
          *wanted to toss these in but go easy and build up. my back can get funky here so slow and steady is the aim.

          Parallel bar dips
          me x 5 sets of 10 reps

          elbows out extensions
          25s x 4 sets of 25 reps

          Looking forward to building up this day if things keep feeling ok.

          Comment


          • wed at the gym (1-6)

            2 arm db row
            25s 15
            50s x 15
            75s x 3 sets of 10

            Wide pulldown
            80 x 15
            100 x 15
            120 x 12
            140 x 12
            160 x 10

            db hammer curls
            25s x 10
            35s x 10
            45s x 10

            Comment


            • Saturday at the gym:

              Bench
              warm ups
              max of 365 x 1
              missed 370
              went to 320 for 4 more singles

              Comment


              • Monday at the gym

                z press
                bar x20
                65 x 5 sets of 20 reps

                elbows out ext
                25s x 10
                35s x 10
                45s x 5 sets of 10 reps

                parallel bar dips
                5 sets of 10 reps

                Comment


                • I did not hit any back during the week. Shame, shame...

                  Saturday at the gym:
                  Bench
                  80% of my last max of 365
                  bar x 20
                  95 x 5
                  135 x 3
                  185 x 3
                  225 x 3
                  275 x 3
                  295 x 3, 3, 3, 3, 6 which put me at 353.4 TM

                  and that was it.

                  Comment


                  • So Monday at work I did:

                    Z press
                    bar x 15
                    65 x 10
                    85 x 10
                    105 x 10
                    125 x 3 sets of 10 reps

                    Elbows out extensions
                    20s x 15
                    30s x 10
                    40s x 10
                    50s x 5 sets of 10 reps

                    parallel bar dips
                    me x 10
                    big chain x 10, 10

                    that was it.

                    Comment


                    • Today is Wednesday the 20th.
                      Just watched Sleepy get sworn in.
                      Not in the mood to train so I guess I miss back 2 weeks in a row.

                      Comment


                      • Saturday at the gym:
                        85% of my last 365 max
                        warm ups and then
                        310 x 4 doubles and then 1 set of 4 (TM on 310x 4 = 350.9)

                        Wide grip (index on ring)
                        200 x 10, 20

                        Close grip (index by smooth)
                        200 x 10, 14

                        and that was it.
                        I woke up and my left shoulder had a weird little twinge. I felt it slightly when benching today but just payed attention to it. Seemed ok. Not real happy with how 310 felt to be honest. First double felt pretty heavy and the set of 4 I was certainly hoping for 1-2 more. O well. Another brick in the wall I guess.

                        Comment


                        • Monday at the gym:

                          Z Press
                          bar x20
                          65 x 15
                          85 x 10
                          105 x 5
                          125 x 5
                          145 x 5
                          165 x 5
                          175 x 5
                          185 x 4

                          Elbows out Extensions
                          25s x 10
                          35s x 10
                          45s x 10
                          55s x 12

                          Dips
                          me x 10, 15, 20

                          and that was it.

                          Comment

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