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Thread: Goon's training journal

  1. #137
    Freak of Nature thegoon's Avatar
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    11/3

    Unplanned back day .. I kept it light as I plan to train it Tuesday. Put a client through it. It actually designed specifically for figure .

    Lat pull down warm up
    2 x 20

    Rack Chins - up quick slow negative
    4 sets body weight x 12 - 15

    Hammer row over hand grip
    3 sets x 12 w/3 plates

    Close grip pull downs
    3 x 12

    Cable row wide grip pulled to waist
    3 x 12

    Cobras
    3 x 12 - 15

    Pull overs
    3 x 15

  2. #138
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    11/4
    Delts

    Presses on squat machine
    2plates x 15
    3plates x 15
    4plates x 15
    5plates x 12
    7plates x 9
    5plates x 15

    DB side laterals 3 sets ascending / 3 sets descending
    25/30/35
    30/35/40
    30/35/45

    50/40/30
    45/35/25
    45/30/25/20/15

    DB upright rows
    3 x 12-15

    Scare crows on unilateral cable row
    4 x 15

    Giant set
    Rope push downs / overhead cable extensions / DB front raises
    4 sets

    20 minutes cardio

  3. #139
    Freak of Nature thegoon's Avatar
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    11/5
    Back

    Rack Chins
    4 Sets x failure

    Plate loaded seated rows
    Nuetral grip good squeeze
    3 x 10 -12

    Close grip pull downs
    Back to the machine
    3 x 10 - 15

    Cable rows
    3 x 12

    Cable pullovers
    4 x 12 - 15

    Hammer shrugs
    4 x 12 - 20

  4. #140
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    12/6
    Cardio
    40 minutes thread mill
    Up to 8.5 incline

    Abs
    OB 's
    4 x 15

    Nautalus ab machine
    4 x 25

  5. #141
    Forum Leader: Training Journals tjoe's Avatar
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    Cardio....
    I should really try that again sometime...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #142
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    Quote Originally Posted by tjoe View Post
    Cardio....
    I should really try that again sometime...

    I'm trying to stay relatively lean right now. I'm going to ramp it up for an extremely clean bulk in Jan - Feb , then start dieting / prep in March

  7. #143
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    12/7
    Arms

    Dips
    Body weight
    1 x 9
    1 x 11
    1 x 15

    Smith close grips
    135
    185
    225 x 12
    275 x 10
    275 x 8

    Seated DB curls
    30 x 15
    35 x 12
    40 x 10
    45 x 9

    Tri rope push downs
    3 sets hi reps

    Cable curl 21's
    3 sets

    Bodymasters over head extension machine super set with over head ropes
    4 sets

    Reverse curl bar curls superset with rope hammers
    3 sets

  8. #144
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    12/8
    Legs
    1/4 rack x 25
    1/2 rack x 25
    3 x rack x 25

    Romanians using quarters
    4 sets

    Leg press
    3 plates x 20
    5 plates x 20
    7 plates x 20
    All of it sides and top loaded
    x 15 deep

    Seated leg curls
    1/2 rack x 20
    Full rack x failure x 3

    Good girls
    3 sets

    Hacks on toes
    4 sets x 15

    Bad girls
    3 sets x 15

  9. #145
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    12/9
    Chest

    Incline presses
    135 x 12
    185 x 10
    225 x 10
    275 x 9
    295 x 7
    245 x 12

    Hammer bench flat
    135
    225
    315 x 9
    315 x 7 / 225 / 135

    Pec deck
    3 sets x 12 - 15

    Cable cross overs with hammer dips standing wide
    4 sets cables 30 - 45 x 12 -15 Hammer dips 4 per 10 - 12

    Bis
    Barbell drag curls
    3 x 12

    DB Hammer curls
    3 x 10 - 12

    Plate loaded preacher machine with 3 spots for plates all plates put on beginning range experimenting to see if I can bring up lower biceps
    3 x 10 - 12

  10. #146
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    12/11

    Delts

    Squat machine presses
    4 sets 10 - 15
    Heaviest 7 per side x 11

    Side arm cable laterals -
    4 x 15

    Db's side laterals
    40 x 12 / 30 x 10
    45 x 12 / 30 x failure
    50 x 10 / 30 x failure / 25 x failure / 20 x failure

    DB upright rows
    45 x 15 / 30 x 12
    50 x 12 / 30 x 10
    50 x 10 / 35 x f / 25 x f / side laterals 20 x failure

    Scare crows
    3 x 15

    Hammer presses
    3 x 10 - 12

    Tri's
    Icarian cable French curl machine
    3 x 10 - 12

    Karate chop machine
    3 x 12 - 15

  11. #147
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    12/12

    Back

    Lat pull down warm up.
    2 x 15

    Rack pull ups
    BW x 12
    Add 30 x 10
    Add 50 x 8
    Form sucked so went back down
    BW x 14

    T bar rows with quarters
    5 sets x 10 - 15 from 2 to bar filled

    Nicole Wilkens
    3 x 12

    Wide grip cable row
    3 x 10 - 12

    Rear delts db flyes / face pulls
    4 sets

    Barbell shrugs
    4 x 15

  12. #148

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    Quote Originally Posted by thegoon View Post
    12/12

    Back

    Lat pull down warm up.
    2 x 15

    Rack pull ups
    BW x 12
    Add 30 x 10
    Add 50 x 8
    Form sucked so went back down
    BW x 14

    T bar rows with quarters
    5 sets x 10 - 15 from 2 to bar filled

    Nicole Wilkens
    3 x 12


    Wide grip cable row
    3 x 10 - 12

    Rear delts db flyes / face pulls
    4 sets

    Barbell shrugs
    4 x 15

    what is a "Nicole Wilkins" ?

  13. #149
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    Quote Originally Posted by NelsonMuntz View Post
    what is a "Nicole Wilkins" ?

    Nicole Wilkins is using the hammer high row machine sitting side ways using one arm at a time pulling elbow to lat. Decent putter lat movement. All most like cobras on the cross over set up

  14. #150
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    12/14
    Arms

    Close grip on bench machine using board
    4 sets x 15 - 20 more of a finisher stack was too light for opener

    Curl bar curls
    4 sets 9 - 12 75 - 115 pounds

    Super set v bar push downs and over head cables
    4 sets hi reps

    Cable curls
    4 x 10 - 12

    Hammer dip machine
    3 sets 4 per side 12 - 15

    Preacher machine
    3 x 12

    Single arm cable over head presses
    3 x 12

  15. #151

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    Quote Originally Posted by thegoon View Post
    Nicole Wilkins is using the hammer high row machine sitting side ways using one arm at a time pulling elbow to lat. Decent putter lat movement. All most like cobras on the cross over set up
    Ok now I know what they are have done simliar but on the hammer pulldown

  16. #152
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    Wow I haven't keep up with this well

    3/12

    Delts
    Body masters seated lateral Machine.
    3 sets with 10 reps with 1 second pause on top followed by 10 fast reps and partials to failure.

    Drop set stack to failure , drop a third failure , drop a third failure.

    Seated press
    135 x 15
    185 x 15
    225 x 20
    275 x 9

    Incarian standing lateral machine single
    3 sets failure with stack

    Circle press from waist arch over head
    3 sets very light 25's followed by side laterals to failure

    Rear delts on fly machine followed by rope face pulls Jose Raymond style 4 rounds

    Tricep giant set
    V bar push downs x 25, behind the head pulls x 25, reverse grip push downsx 25 3 rounds

    Dumbbell front raises
    3 x 15 45's

    Pre work out 50grams malodextrine with one scoop granite adamantium Caminos

    Intra 32oz Gatorade Caminos

    Post 75 grams TrueNutrion hydrolized whey mixed with Powerade zero and a banana.

    40 minutes later 10oz chicken 2 cups cooked rice

  17. #153
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    Didn't train today. Shoveled snow will hit back tomorrow.

    Meals
    Got up at 5 Didn't make coffee the night before. I only drink iced coffee brushed off car ran to Dunks. I couldn't resist a sandwich egg, bacon on bagel.

    7am
    Drank two cups off egg whites had 65 carb grams worth of steel cut oats. I'm beginning to dislike steel cut .

    10 am
    2 cups of egg whites
    Two pieces of Ezekiel bread

    1pm
    10 oz chicken
    1.5 cups of rice
    2 cups broccoli

    4pm
    75 grams whey
    1/2 cup of sweet potato powder
    Shake

    7pm
    8 oz 95% ground beef
    1.5 cups of rice
    Box frozen spinach

    10pm
    50 grams casein
    Small tub of Icelandic Skyr

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