Tjoes Training Journal

[tjoe]

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

[tjoe]

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.

[tjoe]

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.

[tjoe]

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.

[tjoe]

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

[tjoe]

Saturday at the gym:

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

[tjoe]

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

[tjoe]

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.

[tjoe]

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.

[tjoe]

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.

[tjoe]

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.

[tjoe]

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.