Muscular Development Forums - Powered by vBulletin

Page 7 of 8 FirstFirst 12345678 LastLast
Results 103 to 119 of 125

Thread: Goon's training journal

  1. #103
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    8/7 quads bad day

  2. #104
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    8/8 Back

    Rack chins
    Me x 12
    Me + 30 × 10
    Me + 40 x 10
    Me + 40 x 8

    Hammer iso row
    2 x 12
    3 x 12
    4 x 10
    3 x 10

    Close grip pull downs
    4 x 15 - 10

    Super set cable pull overs and wide grip cable rows
    3 sets

    Hammer shrugs
    2 x 20
    3 x 15
    4 x 15
    4 x 12


    Shit week all and all

  3. #105
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 10 Delts

    Reverse pec machine Flyes
    4 x 15

    Rope face pulls
    3 x 15

    Smith press
    95 x 15
    95 x 15
    135 x 12
    185 x 12
    225 x 10
    225 x 8

    Single arm side laterals
    35 x 12
    45 x 12
    50 x 9 50x 6 50 x 4

    Seat lateral machine
    1/4 x 25
    1/2 x 20
    3/4 x 15
    Full rack x 10 1/2 rack x 10 plus partials 1/4 x many

    Shoulder press machine super set with plate front raises
    Rack x 20 plate x 12
    Rack x 15 plate x 10
    Rack x 12 plate x 9

    Seated Dumbell wide arcs
    3 x 15

  4. #106
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 11 Hams

    Romanian deadlifts using t bar See Ron's OH
    5 sets 15 - 12

    Laying leg curl 28's
    3 sets

    Hip adductor
    4 sets 20 - 15

    Superset seated leg curl with hip adductor
    3 sets

    Glute machine press
    3 sets x 15

    Legs were fried 28's are killer
    T bar deadlifts amazing squeeze

  5. #107
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    8 / 12 Arms

    Pre workout 80 grams carb powder with 10 grams eaas and a banana

    Intra liter of gator scoop bcaas

    Dumbbell curls
    35 x 12
    45 x 10
    50 x 8 drop 25 x 20

    Hammer dip machine
    2 plates x 15
    275 x 12
    275 x 12
    275 x 12

    Superset reverse curls with rope hammers
    60 x 12 - 80 x 12
    70 x 12 - 100 x 12
    70 x 11 - 90 x 12

    Karate chop extensions into rope push downs
    4 sets

    Dumbbell concentration curls
    4 sets x 12

    Cable over head extensions into press downs
    4 sets

  6. #108
    Forum Legend RMB's Avatar
    Join Date
    May 2008
    Location
    Dave415's epic combover lulz
    Posts
    24,065
    Gender
    Male

    Default

    Watching this thread.
    Confirm what I already know

  7. #109
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 14

    Dumbbell incline flyes
    45 x 12
    60's x 10
    70's x 10
    80's x 8
    75 's x 8

    Smith inclines long pause
    135 x 10
    185 x 10
    225 x 10
    225 x 8

    Super set cable crossovers and wide grip dips
    Cables 30 's x 15 dips me x 12
    Cables 35 x 15 dips me + chain x 10
    Cables 40 × 12 dips me + chain x 10
    Cables 40 x 12 dips Me + chain x 7
    Cables 35 × 12 dips me x 9

    Hammer front military press
    185 3 sets til failure


    RMB thanks mate

  8. #110
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9/16 Back

    Rack chins 5 second negative
    Me x 12
    Me x 10
    Me x 8
    Me x 5 plus 5 with standard negative

    T bar rows
    2 x 12
    4 x 12
    5 x 12
    6 x 12
    7 x 10

    Close grip pull downs
    3 sets full rack x 10 - 12

    Super set Smith machine bent over rows into shrugs
    225 x 12 x 12
    275 x 10 x 10
    315 x 8 x 9

    Super set cable pull overs and cable rows
    3 sets x 15 x 15

    Hammer shrugs
    4 per side 3 sets x 15 - 20

    DAIHBI'S 4 sets x 20

  9. #111
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 17 Quads
    Oddly enough seeing Daihbi's comments on the DPP reminded me to post this

    Unilateral quads every movement single leg. I went high reps just to get the feel

    Single leg extensions
    5 sets 20 - 25 reps

    Single leg presses
    1 pps x 25
    2 pps x 20
    3 pps x 20
    3 pps x 15
    2 pps x 22

    Split squats
    Bodyweight x 12
    50 db's x 12
    50 db's x 12
    50 db's x 10
    Bodyweight x 15

  10. #112
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 18 Delts

    Rear lateral
    30's x 20
    35's x 15
    35's x 15

    Superset face pulls into wide grip supported rows
    Pulls 100 x 15 rows 1 plate x 12
    Pulls 130 x 15 rows 1 plate x 12
    Pulls 150 x 15 rows 1 plate x 12

    Smith press
    95 x 15
    135 x 12
    225 x 10
    225 x 8
    185 x 12

    Seated lateral machine
    1/4 stack x 30
    1/2 stack x 25
    3/4 stack x 20
    Stack x 14 then 3 drops ton or reps and partials

    DB upright rows
    35 x 15
    40 x 15
    50 x 12
    50 x 10 , 30 x 12

    Superset Hammer front military press db front raises TJoe style thumbs up bringing them together up to chin

    2 plates x 12 raises 20 x 15
    2 plates x 12 raises x 15
    2 plates x 10 raises x 12

    Dumbbells from behind the back loop together at chest
    3 sets 25's 12 - 15

  11. #113
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 19 Hams

    Standing leg curls
    6 sets 60 - 120 x 25 - 12

    Stiff leg sumos on t bar
    4 sets 225 x 15

    Laying leg curls 21's
    4 sets

    Leg extensions
    5 sets x 20

    Bad girls
    3 sets x 15

  12. #114
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    9 / 20 arms

    Rope push downs
    4 sets x 20

    Spider curls
    4 sets x 12 - 8

    AP presses
    4 sets x 15 - 10

    Drag curls
    3 sets x 12

    Tri rope over head extensions
    3 sets x 15

    Standing unilateral cable curls
    3 sets x 15

  13. #115
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,881
    Gender
    Male

    Default

    Quote Originally Posted by thegoon View Post
    9/16 Back

    DAIHBI'S 4 sets x 20
    What? :-D

  14. #116
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,881
    Gender
    Male

    Default

    Remind me.
    Where and when is your next comp?

  15. #117
    Forum Legend RMB's Avatar
    Join Date
    May 2008
    Location
    Dave415's epic combover lulz
    Posts
    24,065
    Gender
    Male

    Default

    Goon is still down at Murphy's Law with his head on the bar.
    Confirm what I already know

  16. #118
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,394

    Default

    You take a week off?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #119
    Juggernaut thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    7,623
    Gender
    Male

    Default

    Quote Originally Posted by RMB View Post
    Goon is still down at Murphy's Law with his head on the bar.
    Hahaha there is a Murphy's Law right down the street.

Page 7 of 8 FirstFirst 12345678 LastLast

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •