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Thread: Tjoes Training Journal

  1. #6529
    Forum Leader: Training Journals tjoe's Avatar
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    Anytime man. I actually have a few people asking me some things here and there. Honestly I enjoy helping out. Being "a bit older", most of the people I talk to are in the same boat now. Not about crushing big weights any more. LOL.
    FYI, both guys I like to follow are all about the "health" aspect of keto. Dr. Berg and Thomas DeLauer. I still enjoy DeLauer stuff more and find more info/use from his videos.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6530
    Forum Leader: Training Journals tjoe's Avatar
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    Default Manday

    At the work gym:

    Front squats
    bar x 8
    140 x 8
    180 x 5
    200 x 3
    225 x 1
    225 x 1
    225 x 1
    180 x 5

    YOKE walk
    empty (185) x 20 feet
    235 x 20 feet
    285 x 20 feet
    335 x 20 feet
    385 x 20 feet *No need to add more...
    435 x 20 feet *SO SLOW, lol

    Farmers walk with DBs
    50s x 90 feet
    60s x 90 feet
    70s x 90 feet
    80s x 90 feet
    90s x 90 feet
    100s x 90 feet

    That was a pretty good day.
    The 225 front squats were right about there. Kinda hard.
    The 435 yoke was certainly too much but I wanted to see "where I was at" with something new. Now I know.
    Farmers just allowed my some extra volume and another way to load my frame with 200lbs and not stress my weak issues too badly.
    I felt better with todays stuff than I do deadlifting. I may be able to toss in the sled drag on occasion as well and that will really light me up.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6531
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    Quote Originally Posted by tjoe View Post
    Anytime man. I actually have a few people asking me some things here and there. Honestly I enjoy helping out. Being "a bit older", most of the people I talk to are in the same boat now. Not about crushing big weights any more. LOL.
    FYI, both guys I like to follow are all about the "health" aspect of keto. Dr. Berg and Thomas DeLauer. I still enjoy DeLauer stuff more and find more info/use from his videos.
    I follow both those guys

  4. #6532
    Forum Leader: Training Journals tjoe's Avatar
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    184.0

    normal keto today.
    fasting tomorrow for the last time in this 4 week trial of every other day.
    thoughts right now as I type:
    glad its over. I honestly feel that I have made no progress in the last month.
    maybe it was the sugars in my shake after I train?
    maybe fasting every other day isn't allowing me to get enough calories in on a weekly basis?
    Not sure.
    Still also not sure what I am going to do moving forward.
    I WILL keep doing keto since this is the fastest progress i have ever seen. I am also not at my goal yet so I need to keep pushing.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6533
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pulling and a new low:

    182.2 this morning so that was cool

    Fasted from 7:00pm last night until my shake at 1:40 this afternoon so about 18+ hours

    Trained from about 11:15 -1:15

    Pulldowns, overhand, 36" grip
    60, 90, 120, 150, 150 all x 10

    HS iso row close neutral single arm
    1 x 5
    2 x 5
    3 x 5
    4 x 5, 5
    together
    2 x 15

    Rev pec dec
    60 x 8
    80 x 8, 8, 8

    single arm db shrug
    60 x 4 sets of 20 in each hand

    barbell curl
    65 x 4 sets of 15 reps

    Neutral grip chins, just me x 5
    super set
    plate carries (45's) x 100ish feet
    did that for 5 sets

    cable shrugs super close grip
    150 x 2 sets of 25 reps

    and that was good enough.
    nothing felt particularly strong today so I decided to hit the volume a bit. Felt good and energy was steady all the way through.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6534
    Forum Leader: Training Journals tjoe's Avatar
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    So, some things going through my head...

    Don't want to fast every other day.
    -once a week for 20-24 hours
    or
    -once a month for 48-72 hours
    Not sure which yet.

    Post workout nutrition:
    -50g of whey isolate
    -10g of creatine mono
    -2 omega 3 fish oil pills

    Diet:
    -morning coffee with coconut cream (the canned stuff) and collagen protein
    -1/2 pound of ground beef for lunch with veggies (microwaved bag)
    -eggs/baby spinach and a hard cheese scrambled in some grass fed butter
    -1 scoop of pea protein prior to bed, possibly with a bit of fat added in as well but not sure what yet, any sups I might take like a multi or vit D, etc.

    Training:
    every other day isn't enough for my body or my head. I need to get into the gym and train as often as I can IMO. Especially now that I am not moving the weight that I used to, I feel I can recover with no problem for the most part. I'm not training for multiple hours using 3-5 hundred pounds every time I step in the gym any more. That used to take a lot out of me and I needed some recovery. Now, not so much.
    Certainly focusing on weights. At this time I feel cardio should be reserved for the morning of my fasting day and when I'm out with the family on the weekends (walks and such).
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6535
    Forum Leader: Training Journals tjoe's Avatar
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    182.6 this morning
    nice
    I was 183 at our wedding on 27AUG05.
    Wow, almost 14 years since I've been this light!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6536
    Forum Leader: Training Journals tjoe's Avatar
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    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6537
    Forum Leader: Training Journals tjoe's Avatar
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    Default Lil chest n shoulders

    Bench
    bar x 15, 15, 15
    95 x 15, 15
    135 x 5
    185 x 5
    205 x 5
    225 x 5
    235 x 5
    245 x 5
    255 x 4 and a forced rep because I couldn't get 5! LOL

    Inc HS Press
    1 x 15
    2 x 5
    3 x 11, 9

    Pec dec
    100 x 5
    150 x 7
    100 x 12 and 3 partials

    Seated db press
    30s x 20
    40s x 15
    50s x 10, 10

    DB side laterals
    25 s x 12, 12 and 12

    Pretty solid day.
    I'd like to creep that bench number up. I HIGHLY doubt I could even get 315 right now. I will NOT let it get to me though. It would be too easy for me to toss in the towel and slam some pizza and Ben and Jerrys. I can't go that route again. Need to stay focused until I hit my MAIN goal of being leaner than I've ever been. Getting there...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6538
    Forum Leader: Training Journals tjoe's Avatar
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    Default Some back work

    HS pulldown, grabbing the bar not the handle
    25 a side x 15
    45 x 12
    55 x 10, 10
    *these were WAY different than normal. But I liked them.

    Seated row 8" neutral grip
    60 x 12
    90 x 12
    120 x 12
    150 x 12, 12

    T Bar row overhand grip
    45 x 10
    55 x 10
    65 x 10, 10

    db pullovers
    40 x 15
    50 x 12
    60 x 10, 10

    Neutral chins
    me x almost 9, almost 7, almost 7
    I say "almost" because I counted the reps where I could see the top of the cage. That last rep I tried in each set is probably legit but I didn't "count" it.

    Today felt pretty good. Interestingly, the seated rows felt very good and lighter than I expected but the t-bar rows felt much heavier than I would have liked. Everything else was about right.

    Hit a NEW LOW today by a smidgen: 182.0 so that was cool. Wondering when I am going to dip into those 170s...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6539
    Forum Leader: Training Journals tjoe's Avatar
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    On the brink of training this afternoon but I am actually pretty sore from this weeks training so far. In a good way of course!
    So it looks like the rest of the week will be an arm day and a Manday. Not sure in which order.

    SMASHED a new low today and weighed in at 180.8
    Crazy to me. I was talking to my training partner yesterday and said when will I hit the 170s? He said 2 days! I laughed and said maybe 2 weeks or so. I guess he beat me on that one! It'll be sooner than 2 weeks!!
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6540
    Forum Leader: Training Journals tjoe's Avatar
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    Default Manday

    Squats
    me x 10-15
    bar x 5
    95 x 5
    135 x 5
    185 x 5
    225 x 3 sets of 3 reps

    Yoke carries
    empty (185) x 20 ft.
    275 x 20 ft.
    365 x 20, 20, 20, 20 and 40 ft.

    Zercher caries (first time trying these)
    185 x 20, 20, 20, 20 and 60 ft.

    Solid day of training.
    I weighed in this morning at 180.8
    The biggest "bummer" was that i was rushing after training and left work without making my shake. Left it there along with my lunch bag and everything else. Finished training at 4:08 and didn't get my shake in at home until 6:00 That kinda sucked.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6541
    Forum Leader: Training Journals tjoe's Avatar
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    Default Arm day

    180.2 this morning. Nice.

    Gym today.

    Super set:
    Alt db curls
    rope predawns standing back a bit for constant tension

    Super Set:
    Preacher curl, cambered bar, close grip
    Triceps extension machine

    Super Set:
    Inc db curls
    Single DB OHExt

    GREAT day of training and we had great pumps with reps being between 12-20 the whole time.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6542
    Forum Leader: Training Journals tjoe's Avatar
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    Default Fasting day:

    Finished eating around 9pm last night.
    Hit the gym this morning for some treadmill action.
    60 minutes
    6 intervals of 9 minutes flat then 1 minute at 15% incline.
    first interval was at 3.0 mph and I went up .1 every time finishing at 3.5 mph
    I watched my low interval HR go from the low 80s on the first one to right around 110 on the last one. That was pretty cool.
    HR info: Low - 63 High - 169 Average - 107

    Then when I got home about 15 minutes later I took the dog for a walk.
    HR info there was: Low - 77 High - 115 Average - 91

    Hungry at the moment but I think that is to be expected. I am hoping to push until tomorrow morning where I can wake up, hit another hour of cardio and then break my fast a solid 36 hours in... Not sure if I'll make that though. I will play it by ear and see how I feel tonight.

    New low body weight this morning of: 180.0
    Interesting hitting a new low AND going into a fasting day... lol
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6543
    Forum Leader: Training Journals tjoe's Avatar
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    Default Update:

    14 WEEKS down for Keto and IF
    New low this morning of 179.8

    I did end up fasting for 36+ hours.
    I woke up this morning and did the following in the following order:
    Black cold brew coffee
    gym, treadmill, 3.5 mph 60 minutes, adjusted incline to hold 120bpm +/- 614 calories, Ave HR 118 low was 57 and high was 139
    Home for fat coffee
    Quabbin with the family for another 2+ miles of walking (while sipping my coffee), 255 calories, Ave HR 86 Low was 75 and high was 97
    Home again for lunch
    Walked the dog for another 1.5 miles or so.
    So a good 7ish miles on my feet this morning.

    Psyched I made 36 hours of fasting. Glad I did all the cardio I did, in the fashion I did it. This was a solid weekend in the right direction and it feels good. Hopefully I get where I want in the next couple months or so...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6544
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    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6545
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    Default Monday: Chest/Shoulders

    Bench
    worked up to 275 for a hard double
    dropped down to 185 and did 2 sets all out 15, 12 I think

    Inc HS press
    worked up to 3 a side for 9 then 7
    dropped to 2 a side for my last set and ripped it out.

    Cable fly, pulley at shoulder height
    20 x 20, 20

    front db raises
    upt to 30s for a couple sets

    cable side lateral, behind the back
    20 x 3 sets of 15 I think

    Quantum OHP machine
    100 x several sets from 15 down to 10ish reps and a little rest pause on the last one.

    *its now Tuesday and THAT was a great session! Sore today in all the right ways. Hard to fall asleep last night because I was so "achey" from training.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

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