Goon's training journal

[Aliwen]

I'm not sure to what extent it works , but it does make curls more difficult.

For me, it gives me the best arm pumps. Not sure if that translates to size or not.

[tjoe]

For me, it gives me the best arm pumps. Not sure if that translates to size or not.

Sure can't hurt.

[thegoon]

For me, it gives me the best arm pumps. Not sure if that translates to size or not.

It does give a great pump

[thegoon]

8/ 15 Back

Warm up wide grip pulldowns
2 sets 15 reps

Close grip pull ups
1 x 14
1 x 11
1 x 7

Wide grip pulldowns
180 x 12
200 x 10 dropped to 110 for a 10 reps 1 second squeeze at the bottom
Another set same as above

T bar rows
2 plates felt funky moved on to Dumbbell rows I wasnt feeling them either

Hammer low row stack machine
Half stack x 15
Whole stack x 12
Whole stack x 12

Cable pull overs into high cable rows
Set one 100 x 15 x 15
Set 2 110 x 15 x 15
Set 3 110 x 12 x 15

Barbell shrugs
225 x 20
315 x 15
315 x 15
315 x 12

Hammer shrug machine 15 reps facing machine then 15 reps facing away.
3 sets 2 plates per side

[Daibhí O'Buadain]

Yeah,
I know just how you feel.

"T bar rows
2 plates felt funky moved on to Dumbbell rows I wasnt feeling them either"

[thegoon]

Yeah,
I know just how you feel.

"T bar rows
2 plates felt funky moved on to Dumbbell rows I wasnt feeling them either"

My lower back can act up from time to time. Over the years I've learned to listen to it

[tjoe]

Yep, since my hernia I have been super cautious. I feel it here and there especially when I have to brace a lot. Most unsupported back things are out.
Even felt a little with heavy seated db presses last week on shoulder day. Today I stayed with more reps.

[thegoon]

Yep, since my hernia I have been super cautious. I feel it here and there especially when I have to brace a lot. Most unsupported back things are out.
Even felt a little with heavy seated db presses last week on shoulder day. Today I stayed with more reps.

Smart move , with age comes wisdom

[thegoon]

8 / 18 Hams

Attempted dumbbell Romaniandeadlifts , it was a no go.


Super set laying leg curl into leg press feet high and wide pushing with balls of feet

Leg C 70 x 15 press 2 plates x 25
Leg C 100 x 15 press 3 plates x 20
Leg curl 120 x 15 Leg press 4 plates x 20
Leg C 140 x 12 press 5 plates x 20
Leg C 160 x 12 press 6 plates x 20

Seated leg curl 28' s
50
70
80
80

Abductor machine
3 sets

Adductor machine
3 sets

[Ron Harris]

The last time we did hams, Goon went up to 315 on Romanians even though his back wasn't feeling 100% - he has done 405 a bunch of times. But thankfully he didn't push it today, as a lower back strain will fuck up anyone's day - or month, at our age.

[tjoe]

for sure. I messed around with 405-455 a few times on that movement, but that was when I was pulling high 6s. No more of that for me.

[thegoon]

8 / 19 Arms

Close grip inclines using fat grips
95 x 15
95 x 15
135 x 12
185 x 11
185 x 8

Ez curl bar curls wide
65 x 15
85 x 12
105 x 10
105 x 9
85 x 11

Rope pulldowns
90 x 25
110 x 18 drop 80 x 14
110 x 15 drop 70 x 12 drop 50 x full burn

DB Hammer curls
40 x 12
50 x 10
60 x 8 drop 40 x 7 drop 25 x 9

Single arm DB overhead extensions
Super set with standing Over head cable extensions
30 x 15 to 90 x 12
35 x 12 to 100 x 12
35 x 10 to 90 x 12

Hammer strength preacher
1 plate x 20
1 plate plus 25 x 14
1 plate plus 25 x 12
1 plate plus 25 x 10

Single arm reverse grip pulldowns
3 sets x 15

[NelsonMuntz]

Good stuff

I saw we had the arm blaster when I was about to start and threw it in, made 50 plus lbs feel heavy, well being my first day getting off a bench felt heavy

[thegoon]

8/21 Chest
Pec was a bit sore before training

Inclines
95 x 20
135 x 15
185 x 12
205 x 11
205 x 8

Hammer decline machine
2 plates x 15
3 plates x 12
3 plates x 12
2 plates x 14

Cable crossovers
5 sets 20 - 12 drop in the last set
Extreme focus on the squeeze

Hammer incline alternating sets 5,4,3,2,1 Hany style with 28's
Set one 5, 4,3,2,1
Set two 28's
Set three 5,4,3,2,1
Set four 28's

Dumbbell side laterals you go I go with my training partner
Run up and down
Set one 25 x 15
Set two 30 x 12
Set three 35 x 10
Set four 40 x 8
Set five 35 x 7
Set six 30 x 8
Set seven 25 x 11 drop 20 x 9 drop 15 x 8

[thegoon]

8 / 22 Quads

Warm up leg extensions
3 sets x 20

Hack Squats
1 plate per side (pps) x 15
2 plates pps x 12
3 pps x 12
3pps x 12
3 pps x 10

Leg press on Cybex lever press
3 pps x 25
5 pps x 20
8 pps x 20
10 pps x 20
12 pps x 15

Standing leg curl into Bulgarian split squats

60 x 15 into 50 x 12
80 x 15 into body weight x 12
100 x 12 into body weight x 12

Frank Zane leg blaster into leg extensions
225 x 10 150 x 10
135 x 15 ass to grass 120 x 11
135 x 15 90 x 12

Leg were jello at this point

Good girls
3 sets x 15

20170822_111007.jpg

A pic of the Zane leg blaster in case your unfamiliar

[Daibhí O'Buadain]

"Leg were jello at this point"

I wonder why? :-D
Damn....
Great volume.

[thegoon]

"Leg were jello at this point"

I wonder why? :-D
Damn....
Great volume.

Hahaha , thank you trying to save my knees and lower back at this point . I squatted 5 plates + for years and my legs never really grew. So know I'll abuse them with volume and see what happens