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Thread: Goon's training journal

  1. #18
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by thegoon View Post
    Back Day

    T bar rows on non supported t bar machine
    2 plates x 15
    3 plates x 15
    4 plates x 12
    5 plates x 7
    What your form like on those?
    Perpendicular to the floor?

  2. #19
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by Daibhí O'Buadain View Post
    What your form like on those?
    Perpendicular to the floor?
    As much as possible the foot plates have an slight angle. It's definitely more Lee Haney than Dorian

  3. #20
    Mass Monster thegoon's Avatar
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    Monday 7 / 24 shoulders
    At a hotel trying to make do with fitness center

    Bent laterals
    25 x 20
    4 sets with 35 for 15 reps

    dumbbell side laterals
    25 x 15
    30 x 15

    5 sets at 35 15 to 11 reps
    45 seconds rest between sets

    Cable side laterals 21's
    3 sets each side 25 pounds ?

    Upright rows barbell
    5 sets 15 - 2 reps with 75 pounds.

    Neutral grip front laterals
    5 sets 15 to 10 reps

  4. #21
    Forum Leader: Training Journals tjoe's Avatar
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    Ho...tel, Mo...tel... Holidaaaaay Inn....
    LOL
    Sorry, busted out into song in my head.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #22
    Iron Addict CMC191's Avatar
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    Quote Originally Posted by thegoon View Post
    Monday 7 / 24 shoulders
    At a hotel trying to make do with fitness center

    Bent laterals
    25 x 20
    4 sets with 35 for 15 reps

    dumbbell side laterals
    25 x 15
    30 x 15

    5 sets at 35 15 to 11 reps
    45 seconds rest between sets

    Cable side laterals 21's
    3 sets each side 25 pounds ?

    Upright rows barbell
    5 sets 15 - 2 reps with 75 pounds.

    Neutral grip front laterals
    5 sets 15 to 10 reps
    Good stuff man. Saw the pic posted in the DPP. Looking big. It's a pain in the ass to fill out a tall frame.

  6. #23
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by CMC191 View Post
    Good stuff man. Saw the pic posted in the DPP. Looking big. It's a pain in the ass to fill out a tall frame.

    Thank you , it's definitely a challenge trying to fill out. It's one of the reasons why I've made the jump to classic

  7. #24
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by thegoon View Post
    Thank you , it's definitely a challenge trying to fill out. It's one of the reasons why I've made the jump to classic
    What weight will you compete at?

  8. #25
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by Daibhí O'Buadain View Post
    What weight will you compete at?

    I'm allowed 242 . Last year I weighed in at 236 , I'm hoping to make the limit and be a few pounds leaner. Hoping to make basically a 10 pound transition with added weight and being leaner. I feel by not competing in the fall and extending my off season I have a better shot of accomplishmenting this.

    7/26 arms
    Hammer dip machine
    Back to machine neutral grip
    1 plate x 20
    2 plates x 20
    3 plates x 15
    3 plates plus 25 x 10
    3 plates x 12

    Barbell preacher curls
    75 x 15
    85 x 15
    95 x 12
    95 x 11

    Superset v bar pushdowns with close grip pressdowns using assisted dip machine
    3 sets high reps

    Dumbbell incline curls arms turned far to the outside
    25 x 15
    35 x 12
    40 x 10

    Rope pull downs
    3 sets full extension and squeeze then forced out extra reps hands together
    Don't count go until I can't

    Cable rope hammer curls one and a halfs
    Perform top range half rep followed by a full rep equals one
    80 x 12
    100 x 10
    120 x 6
    Dropped to 70 x 5

    Dumbbell wrist curls
    3 x 15

  9. #26

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    Cool journal man.

    Staring mine next week after this stupid layoff I have been on

  10. #27

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    Quote Originally Posted by thegoon View Post
    Attachment 358367

    Hold the end of the T bar with both hands while sitting on knees bring bar down to upper chest press out . Killer for inner pecs. My upper pecs are very stubborn , I started using these in the spring and have had noticeable imorovements
    Done these twice now. Kneeling and sitting. It isolates the upper pec much better than doing it with one arm. The hands clasped together make a huge difference as you said. Had to go light and up to the 20-24 rep range to really feel it though, otherwise felt too much delt and tricep involvement at heavy/low reps.

    Personally I'll be doing them sitting on the edge of the bench and using it as a finisher.

    I've been using some of Mike O'hearns training tips for upper chest and this is a great addition

  11. #28
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by Donflex View Post
    Done these twice now. Kneeling and sitting. It isolates the upper pec much better than doing it with one arm. The hands clasped together make a huge difference as you said. Had to go light and up to the 20-24 rep range to really feel it though, otherwise felt too much delt and tricep involvement at heavy/low reps.

    Personally I'll be doing them sitting on the edge of the bench and using it as a finisher.

    I've been using some of Mike O'hearns training tips for upper chest and this is a great addition

    I'll try at the edge of the bench. Yes high reps same to be the best way to isolate the upper pecs. I have a few cable fly type movements I'll wait until I can get some pics

  12. #29

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    Quote Originally Posted by thegoon View Post
    I'll try at the edge of the bench. Yes high reps same to be the best way to isolate the upper pecs. I have a few cable fly type movements I'll wait until I can get some pics
    Took the bench as close to it as I could and did it with a little lean forward. Much easier to get the weight up and easier on the knees.

  13. #30
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by Donflex View Post
    Took the bench as close to it as I could and did it with a little lean forward. Much easier to get the weight up and easier on the knees.
    Good thank you for the tip. I'll try it this week maybe a superset

  14. #31
    Iron Addict Sandpig's Avatar
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    Might have to give this a try
    I've got weak inner and upper pecs too.

    Sent from my SM-G900V using Tapatalk

  15. #32
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by Sandpig View Post
    Might have to give this a try
    I've got weak inner and upper pecs too.

    Sent from my SM-G900V using Tapatalk
    Been reading your posts for years.
    What are your workouts like?
    Ever think about starting a journal?

  16. #33
    Super Moderator Daibhí O'Buadain's Avatar
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    Quote Originally Posted by Guy Hungwell View Post
    Cool journal man.

    Staring mine next week after this stupid layoff I have been on
    Good deal.
    Looking forward to reading it.

  17. #34
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    Quote Originally Posted by Daibhí O'Buadain View Post
    Been reading your posts for years.
    What are your workouts like?
    Ever think about starting a journal?
    My workouts constantly change.

    I get bored easily.

    Mainly high volume with little rest between sets.

    Nah, training log is not for me.

    Sent from my SM-G900V using Tapatalk

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