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Thread: Goon's training journal

  1. #120
    Juggernaut thegoon's Avatar
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    I've been all over the place with real life stuff recently. I have been training . I'm back at it now.

    10 / 4 Delts

    Shoulder presses using squat machine
    1 plate x 15
    2 plates x 15
    4 plates per side x 12
    5 plates per side x 12
    7 plates per side x 12
    6 plates per side x 12

    Single arm leaning cable side laterals
    15 x 15
    20 x 12
    25 x 12

    Incline rear delt flyes John Meadows style straight arm
    20 x 15
    25 x 15
    30 x 12

    Cable rope face pulls
    80 x 20
    100 x 15
    120 x 15

    Dumbbell side laterals
    25 x 20
    35 x 15
    40 x 12
    45 x 10 , 30 x 12 , 20 x many

    Wide grip upright rows
    85 x 15
    95 x 15
    95 x 14

    DB front raises
    3 sets TJoe style
    25 x 15 - 12

  2. #121
    Forum Leader: Training Journals tjoe's Avatar
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    I like it! LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #122
    Juggernaut thegoon's Avatar
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    New training split started today

    Day 1 - delts and Tris
    Day 2 - Back
    Day 3 - 0ff , cardio and
    Day 4 - Arms
    Day 5 - Legs
    Day 6 - Chest and Bi 's
    Day 7 - Off , cardio and abs

    11/20
    Shoulders and Tri 's
    Keeping it relatively light until we get in the swing

    Shoulder press on squat machine
    1 plate x 15
    2 plates x 15
    3 plates x 12
    4 plates x 12
    6 plates x 12

    Dumbbell side laterals
    30 's x 15
    35 's x 15
    40 's x 15
    45 's x 12 , 35 x 8 , 25 x 10 , 20 x 11

    Wide grip upright rows
    4 sets x 15

    Side lateral machine
    3 sets x 12 reps with pause at top followed by bottom partials to failure , last set double drop

    Tri 's
    Karate chop machine
    3 sets x 15

    Decline close grips
    135 x 15
    185 x 12
    185 x 12
    185 x 10

    Cardio 20 minutes

  4. #123

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    Good shit Goon, glad to see your back in the section

  5. #124
    Juggernaut thegoon's Avatar
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    Quote Originally Posted by Guy Hungwell View Post
    Good shit Goon, glad to see your back in the section
    Last month or so has been hectic. I got training , but clients for fall contests took a lot of time

  6. #125
    Juggernaut thegoon's Avatar
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    11/21

    Back

    Wide grip lat pulldowns
    4 sets x 12

    Incline bench dumbbell rows
    70's x 12
    90's x 12
    105's x 10
    120's x 10

    Metroflex rows - push incline bench up to pulley face away from the machine using neutral grip
    4 x 12

    Wide grip cable rows
    3 x 12

    Rear delt flys superset with rope face pulls
    4 sets

    Hammer shrugs
    3 x 15

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