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Thread: Goon's training journal

  1. #86
    Mass Monster thegoon's Avatar
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    8 / 23 Back


    Tried some new things today went for a pump and squeeze

    Pulldowns using tricep rope kneeling in front of lat machine
    3 sets x 15 - 12

    Wide grip pulldowns facing away from machine
    3 sets 15 - 12

    T bar rows
    1 plate x 15
    2 plates x 15
    3 plates x 15
    4 plates x 15

    Cable row 6 reps to chest 6 reps to lower abs
    3 sets x 12

    Standing one arm cable rows from low pulley
    4 sets 15 - 12

    Dumbbell shrugs
    100 x 20
    120 x 15
    120 x 15

    Hyperextensions
    3 sets holding 25 pound plate

  2. #87
    Mass Monster thegoon's Avatar
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    8/25 Delts

    Bent laterals
    25 x 20
    30 x 15
    35 x 12

    Cable face pulls 6 to the chest , 6 to the chin , 6 to the forehead
    3 sets x 18
    First time doing this. Found that if felt the pulls to the forehead mainly in my traps. So we won't use it again for rear delts

    Press using a Precor squat machine
    2 plates per side x 20
    4 plates per side x 15
    5 plates per side x 12
    7 plates per side x 10
    5 plates per side x 15


    Lateral machine
    10 reps slow then 10 reps fast
    70 x 20
    85 x 20
    100 x 18 drop to 55 x 12 then partials to failure


    Cable side laterals
    20 x 15
    25 x 12
    25 x 12

    Superset dumbbell upright rows into db front raises
    3 sets

  3. #88
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    8 / 26

    Standing leg curls
    50 x 20
    80 x 15
    100 x 15
    120 x 10

    Light dumbbell stiff legs
    40 x 15
    60 x 15
    70 x 15

    Laying leg curl
    100 x 15
    140 x 15
    160 x 12
    2 sets of 28's


    Abductor / bad girls
    100 x 20
    12O x 15
    120 x 12 - 80 x 15

    Seated leg curl
    80x 15
    100 x 12
    120 x 11

    Leg press high and wide heels only on platform
    7 plates x 25
    7 plates x 22
    7 plates × 19

    Hypertensions
    3 sets 20 - 15

  4. #89
    Forum Leader: Training Journals tjoe's Avatar
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    Looks good in here goon. Hows the injury coming along?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #90
    Mass Monster thegoon's Avatar
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    Quote Originally Posted by tjoe View Post
    Looks good in here goon. Hows the injury coming along?

    My pec is definitely coming along . I've been babying my lower back and still getting decent leg workouts. Still " natty " at this point

  6. #91
    Forum Leader: Training Journals tjoe's Avatar
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    Me too! LOL
    Glad its coming along though. Injuries suck.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #92
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    8/27 Arms

    Dumbbell Hammer curls
    40's x 15
    50 x 12
    60's x 9 drop 40's x 8 drop 25 's x 17

    Hammer dip machine
    2 per side x 20
    3 per side x 15
    3 per side x 15
    3 per side x 12

    Straight bar preachers slow
    70 x 15 - 11

    Straight bar push downs
    Half rack x 25
    3/ 4 rack x 20
    Full rack x 15 drop half rack x full burn

    Hammer stack preacher machine one arm
    80 x 15
    100 x 12
    110 x 9

    Super set over head ropes into rope pull downs
    3 sets

    Cable reverse curls
    3 sets

    Wrist curls
    3 sets each way

  8. #93
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    8 / 29 Chest

    Tried barbell inclines wasn't feeling them

    Barbell declines
    135 x 15
    185 x 15
    205 x 12
    235 x 10
    235 x 9

    Cable incline Flyes
    3 sets 15 - 12

    Landmines using supported row
    1 plate x 25
    1 plate plus a 25 x 20
    2 plates x 15
    2 plates x 13

    Hammer incline 21's
    3 sets x 21

    Super set cable crossovers into hammer dip machine
    Cables 45 x 20 dips 2 per side x 25
    Cables 50 x 20 dips 3 plates x 18
    Cables 60 x 15 dips 3 plates x 15
    Cables 60 x 14 dips 3 plates x 14
    Cables 60 x 12 dips 3 plates x 12

  9. #94
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    8 / 30 Quads

    Leg extensions superset with walking lunges
    100 x 25 bodyweight lunges
    3 sets

    Legs together 20 rep Squats
    135 x 10
    185 x 10
    225 x 20
    225 x 20
    225 x 17

    Super set laying leg curls and hack squats
    Leg curls 80 x 20 hacks x 12
    Leg curls 120 x 15 hacks x 12
    Leg curls 140 x 12 hacks x 10

    Leg extensions / Leg press super set feet low and together
    100 x 20 / 4 plates x 25
    100 x 17 / 4 plates x 20
    100 x 14 4 plates x 18

    Abductor ( good girls ) / sissy squat super set
    110 x 20 / bodyweight x 15
    120 x 15 / bodyweight x 12
    120 x 15 / bodyweight x 8

  10. #95
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    8 / 31 Back

    Rack chins
    Bodyweight x 12
    25 db x 12
    40 db x 9
    30 x 9

    T bar rows
    2 plates x 15
    4 plates x 15
    5 plates x 12
    7 plates x 9
    4 plates x 14

    Low pulley rows
    140 x 15
    160 x 15
    180 x 12
    200 x 10

    Hammer high pull / row seated sideways
    1 plate x 12
    2 plates x 12
    2 plates x 11
    2 plates x 10

    Cable pullover
    3 x 15

    Rack pulls
    3 plates x 12
    4 plates x 12
    5 plates x 10

  11. #96
    Forum Leader: Training Journals tjoe's Avatar
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    Nice back day there brother.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #97
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    Quote Originally Posted by tjoe View Post
    Nice back day there brother.

    Thanks brother

  13. #98
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    9 / 2 Delts

    Incline rear delt flyes
    25 × 20
    35 x 15
    45 x 11

    Face pulls
    40 x 20
    60 x 20
    80 x 15
    100 x 12

    Smith shoulder press
    95 x 15
    135 x 12
    185 x 12
    225 x 12
    245 x 10
    245 x 9

    Body Masters side lateral machine
    70 x 25
    3/4 stack x 16
    Full stack x 11 plus 8 partials drop 1/2 stack × 11 plus 10 partials 1/3 rack x 9 plus 6 partials

    Dumbbell side laterals
    30 x 15
    40 x 12
    45 x 10 drop 35 x 9 drop 25 x 8 drop 15 x many

    Barbell upright rows
    95 x 15
    105 x 14
    15 x 11

    Shoulder press machines
    3 sets of 28 's

  14. #99
    Super Moderator Daibhí O'Buadain's Avatar
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    Dumbbell side laterals.
    Do you do those 'old school leaning' style?

  15. #100
    Forum Leader: Training Journals tjoe's Avatar
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    Love to see you starting off with 2 rear felt moves. I think almost everyone would benefit from that in terms of development AND shoulder health over the long haul.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #101
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    Quote Originally Posted by Daibhí O'Buadain View Post
    Dumbbell side laterals.
    Do you do those 'old school leaning' style?

    On occasion if I do one arm style or with cables.

    Joe - thanks aside from being a great warm up , it keeps rear delts from being an after thought

  17. #102
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    8/6 Chest
    I didn't record my ham or arm workouts nothing special about them. I was dragging and getting through them was the battle

    We decided to try db inclines again it's been awhile.
    Used a neutral grip

    40's x 15
    50 x 15
    60 x 12
    60 x 12
    Wasn't pushing it focused on squeeze.

    Flat bench extreme pause
    135 x 15
    185 x 12
    185 x 12
    185 x 11 drop 135 x 8

    Seated cable Flyes
    4 sets x 12 - 15

    Hammer strength front military
    135 x 15
    185 x 15
    185 x 12
    185 x 12

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