Muscular Development Forums - Powered by vBulletin

Page 1 of 7 1234567 LastLast
Results 1 to 17 of 116

Thread: Goon's training journal

  1. #1
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default Goon's training journal

    I have to thank Daibhi for the motivation for starting this journal. I've had a few injuries this year added another small tear in an already banged up left rotator cuff. Last week I put a small tear in my left pec. I plan on competing next summer at the Team Universe , so I'm 50 weeks out.

    My split is day 1 chest day 2 quads day 3 back day 4 cardio day 5 delts day 6 hams day 7 arms.

    Today was cardio 30 minutes thread mill 6 incline steady state with a few increases in speed.
    Abs. Hammer Strength ab machine 3 x 20 set at 7
    Crunches 3 x failure.

    Yesterday was arms bis and tri s
    Super set v bar pushdowns with narrow grip row handle push downs with thumbs in grip. 3 rounds 25 reps per exercise.

    Preacher curl super set wide grip to close grip
    1. 75 x 12 x 10
    2. 85 x 11 x 8
    3. 85 x 9 x 7

    Close grip bench

    3 x 25 - 15 @ 135

    Dumbbell hammers
    1. 45 x 15
    2. 50 x 12
    3. 60 x 8 followed by multiple drops

    Icarian dip machine 3 x failure the rack

    Barbell 21's
    3 sets 60 , 70 , 70

  2. #2
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,265
    Gender
    Male

    Default

    Thanks for starting a journal.

  3. #3
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    Quote Originally Posted by Daibhí O'Buadain View Post
    Thanks for starting a journal.

    Thank you for the prompt. It will be a good tool as a make the jump the National Level

  4. #4

    Default

    So how much is Bowden paying you to do this?

    On a serious note will you be posting workout videos? Changes in meal plans, supplements etc or just lift numbers?

    The only journal on here I ever really checked out was walking beasts as he would do all that. Strong guy, but his wasn't really a regimen I'd wanna emulate much of. Did learn some interesting stuff diet wise from it though

  5. #5
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    Quote Originally Posted by Donflex View Post
    So how much is Bowden paying you to do this?

    On a serious note will you be posting workout videos? Changes in meal plans, supplements etc or just lift numbers?

    The only journal on here I ever really checked out was walking beasts as he would do all that. Strong guy, but his wasn't really a regimen I'd wanna emulate much of. Did learn some interesting stuff diet wise from it though

    That's an idea honestly , I have no problem posting supps . Right now my diet is for junk. I'm not eating enough and too much junk . I'm setting at a relatively lean 272

  6. #6
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,331

    Default

    Whaaaa.....?
    Goon! In the journals section?
    Shit I been keeping a journal since bb.com days! LOL I love it and look back often.
    Welcome brother, sorry about the tear. I know you'll train around it though.
    I'll be looking in.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #7
    Iron Addict Sandpig's Avatar
    Join Date
    Sep 2006
    Location
    VEGAS
    Posts
    3,835

    Default

    Guess Goon is not a homo like the rest of us.

    Sent from my SM-G900V using Tapatalk

  8. #8
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    Quote Originally Posted by tjoe View Post
    Whaaaa.....?
    Goon! In the journals section?
    Shit I been keeping a journal since bb.com days! LOL I love it and look back often.
    Welcome brother, sorry about the tear. I know you'll train around it though.
    I'll be looking in.

    It's a nice switch to actually talk about training.


    Chest 7/20

    Today was a feel it out day. Attempted to warm up on the fly machine the motion felt painful. So decided it was an all press day.

    Selectorized Hammer Strength Inclined
    40 per side 25 reps
    50 per side 25 reps
    70 per side 20
    80 per side 15

    Smith machine inclines 3 second positive 3second negative with a 2 second pause
    95 x 30
    135 x 20
    135 x 18
    135 x 17
    135 x 15

    Land mine presses using supported T bar machine
    25 plate 25
    45 plate x 30
    45 x 27
    45 x 22
    45 x 18

    Dumbell side laterals
    7 sets 30's 25 to 15 reps

  9. #9
    Spotter Aliwen's Avatar
    Join Date
    Jun 2011
    Location
    Canada
    Posts
    298
    Gender
    Male

    Default

    What's a land mine press?

  10. #10
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    20170720_141842.jpg

    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

  11. #11

    Default

    I've only ever done these one arm at a time. Will give a try this way next time

  12. #12
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    Quote Originally Posted by Donflex View Post
    I've only ever done these one arm at a time. Will give a try this way next time

    It's a better squeeze in the pecs with two hands less delt involved

  13. #13
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,265
    Gender
    Male

    Default

    Quote Originally Posted by thegoon View Post
    20170720_141842.jpg

    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
    Gonna try those.
    Thanks.

  14. #14
    Forum Leader: Training Journals tjoe's Avatar
    Join Date
    Oct 2006
    Location
    MA
    Posts
    17,331

    Default

    Nice way to work around it goon. I like how you tried the fly and said F it too. Many people are too stubborn and would have "worked through it". Gotta train smart.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #15
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    Quote Originally Posted by tjoe View Post
    Nice way to work around it goon. I like how you tried the fly and said F it too. Many people are too stubborn and would have "worked through it". Gotta train smart.

    At my age if I don't listen to my body I'm screwed

  16. #16
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,265
    Gender
    Male

    Default

    Quote Originally Posted by thegoon View Post
    At my age if I don't listen to my body I'm screwed
    Hell yeah.
    Same here.

  17. #17
    Mass Monster thegoon's Avatar
    Join Date
    Dec 2013
    Location
    Boston Area
    Posts
    6,726
    Gender
    Male

    Default

    Back Day

    Close grip lat pulldowns
    100 x15
    150 x 15
    200 x 12
    250 x 11
    250 x 9

    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

    Hammer Strengh iso row palms down grip
    2 plates per side x 15
    3 plates x 15
    4 plates x 12
    4 plates x 10

    Kneeling cobra pulldowns
    50 each arm x 20
    75 x 12
    85 x 9
    Drop to 60 x 12

    Hammer shrug machine
    One count hold on top
    2 per side x 20
    3 x 20
    4 x 15
    5 x 12

Page 1 of 7 1234567 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
  •