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Thread: Goon's training journal

  1. #137
    Juggernaut 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
    Juggernaut thegoon's Avatar
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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
    Juggernaut 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

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