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Thread: Tjoes Training Journal

  1. #6665
    Forum Leader: Training Journals tjoe's Avatar
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    Default Catching up:

    Today is Saturday morning...
    180.0 thursday
    175.8 friday
    174.6 saturday

    So yesterday at work:

    neutral chins
    me x 5 sets of 10 reps

    ez bar pullovers
    70 x 3 sets of 12 reps
    *for some reason these were ROUGH! Kinda hurt my forearms a bit. felt like my head was going to explode in the stretch position. never had those issues with DBs before. interesting. everything else felt normal so I am kinda chalking it up as a fluke.

    DB row leaning on the rack
    70 x 10
    80 x 10
    90 x 10
    100 x 10

    Super set:
    DB hammer curl 50s with HEX bar farmers walk with 200
    10/120ft
    10/120ft
    10/120ft
    Super set:
    Same hammer cursl 50s with HEX bar shrugs 200
    10/15
    10/15
    10/15

    Training felt pretty good and energy was great. D had to leave after the farmers walk and I stuck around to hit 3 more sets of curls with the shrugs. Felt good.
    I also realize I am 1 week out form my 5k on vacation. I was doing well and then fell off the running wagon. So I told Sarah I need to hit cardio everyday from now until then. My weight will be fine, I just need to get in the groove. So after shopping last night I hit the gym in the evening for 60 minutes not he treadmill. I tried to run at 7.0 and it was a miserable failure. Maybe not the best idea that soon after farmers walks, lol. I did various speeds and inclines after that to finish off my hour. Stayed at 5.0 with various inclines for the last 20 minutes which was good.

    Saturday morning I hit the gym again for another hour on the treadmill.
    This time:
    20 minutes at 2.5 mph, every minute incline went up from 0, 2.5 5 7.5 10 12.5 15 then stayed at the top for the remaining time
    20 minutes at 2.6
    20 minutes at 2.7
    ended up being about 700 calories or so.

    fat bomb and fat coffee when I got home. Hopefully that'll be it until dinner tonight. We'll see.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6666
    Forum Leader: Training Journals tjoe's Avatar
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    Default 173.6

    Pressing at the gym:

    Dips
    me x 10
    45 x 10
    90 x 8
    135 x 3ish, video on FB and IG
    90 x 8

    Floor press
    95 x 8
    145 x 8
    195 x 8
    245 x 4, video on FB and IG

    Seated shoulder press, barbell
    45 x 20
    65 x 20
    85 x 15
    105 x 12, 12

    Felt ok today. Those dips were HEAVY, lol.
    Feel like I ate a lot today, expect 175-176 tomorrow morning...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6667
    Forum Leader: Training Journals tjoe's Avatar
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    Default 175.2

    Back day at the gym:

    HS Iso pulldown, neutral grip
    Single arm
    25 x 20
    45 x 20
    70 x 15 together
    70 x 15 single arm
    45 x 15 together but palms down this set

    Cable pull down in the crossover station, kneeling, neutral close grip
    100 x 15
    150 x 15, 15, 15
    *I really liked this movement, GREAT feel

    HS Iso row, top grip, palms down
    1 x 10 single arm
    2 x 10 single arm
    3 x 5 single arm
    4 x 5 single arm
    5 x 6 single arm
    3 x 15ish, together, neutral grip

    pendlay row/snatch grip deadlift
    95 x 15/15
    115 x 10/10
    135 x 10/10
    155 x I think 10/10 but it's int he video below.

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

  4. #6668
    Forum Leader: Training Journals tjoe's Avatar
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    Default 172.6

    Pressing day at work

    Bench
    bar x 20
    95 x 10
    135 x 10
    185 x 10
    225 x 5
    275 x 1
    325 x miss
    290 x 1 and missed the second rep

    Seated db presses
    50s x 10, 12, 15, 20, 23

    Benched dips (video on FB and IG)
    chains over my lap x 5 sets of 20 reps

    ate a fat bomb when I got home.
    went to the gym at 7ish for cardio

    treadmill
    varied the incline and speed for 60 minutes
    over 700 calories
    speed from 2.5 warm up to 5.0
    incline from 1 to 5.0
    pretty solid hour.
    Hopefully an easy 30-60 minutes if I can squeeze it in, nothing on Saturday and 5k race on Sunday.
    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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