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Thread: Tjoes Training Journal

  1. #6444
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday at work:

    Bench
    bar x 20
    95 x 15
    135 x 10
    185 x 5
    225 x 5
    275 x 5
    315 x 3
    325 x 3

    seated overhead press, no back support
    bar x 10
    95 x 10
    115 x 10
    135 x 10, 10

    that was it. good day.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6445
    Forum Leader: Training Journals tjoe's Avatar
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    Default Tuesday at work:

    Seated barbell press, no back support
    bar x 20
    95 x 8
    115 x 8
    135 x 8
    155 x 8
    165 x 6 I think...

    Inc db presses
    50s x 10
    60s x 10
    70s x 10
    80s x 10
    90s x 10

    parallel bar dips
    me x 5 sets of 10 reps

    UPDATE:
    So, I felt pretty shitty for about a month or so. I really wanted to get that bench up and the charity event felt great. However, I don't feel I am going to be able to push my bodyweight up all that high. Between not eating like I used to, different job, less training time and being old(er), I just don't think it's feasible. I wanted it to be, but I don't think it's in the cards.

    I've been doing Vince Girondas Steak and Eggs since Saturday morning.
    Sat - 216.6
    Sun - 212.8
    Mon - I forgot to check
    Tue - 211.2
    So, Saturday and Sunday were actually pretty easy. Monday was very hard as I wasn't able to eat too much in the morning before work which left me pretty hungry all day. Tuesday was a bit better in the morning but I still didn't finish my meal and was real hungry by about 9:30-10:00.
    This morning issue gets me to thinking...
    What if I took out the steak and eggs in the morning and used his "shake" (12 raw eggs, 12oz half and half, scoop of powder, sometimes a banana) either all for breakfast or split 50/50 in the morning and then just had the steak and eggs at home?
    Toying with the idea for tomorrow... I'll see how much steak I have left in the fridge and when the date is on the package... don't want to waste any if it's close...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6446
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday, at work:

    WIDE pulldowns
    70 x 15, 15
    100 x 10
    130 x 10
    160 x 10
    190 x 10, 10

    straight arm cable pullovers
    100 x 12
    115 x 12
    130 x 12
    145 x 12
    160 x barely 12

    1 arm db row leaning on the DB rack
    70 x 5 sets of 10 reps

    overall and OK day.
    Nothing felt bad.

    I DID have the shake for breakfast this morning and I was not too hungry all day. Nice. I did 10 whole eggs and 10oz of half and half, 1 scoop of ON Whey and a bit of my fiber. Steak and eggs tonight.
    210.4 this morning.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6447
    Forum Leader: Training Journals tjoe's Avatar
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    Default Thursday at work:

    fat gripz db hammer curls
    20s x 12
    25s x 10
    30s x 8
    35s x 8, 8, 8

    ez bar close grip
    40 x 12
    60x 12
    80 x 12, 12, 12

    seated single arm curl, like alt db curls but 1 at a time and left the hand supinated the whole time
    20 x 10
    30 x 10, 10, 10

    good day of biceps. lol
    210.0 this morning.
    the shake thing is doing me well I think.
    I get a bit hungry during the day but more so just because I feel like eating something, not really because I am hungry or "need food".
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6448
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday at work:

    Just benched

    bar x 20
    135 x 15
    185 x 10
    225 x 5
    275 x 3
    315 x 1, 2, 3, 4
    moved pinkies out to ring
    225 x 15
    moved index finger out to ring
    135 x 30

    and I called it good.

    210.4 this morning.
    So I would say that my water is now gone.
    If I were smart, which is questionable, I would now start banging out some easy cardio in the fat burning range. Carbs are gone, fat is the only fuel left... makes sense.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6449
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    Default Diet update:

    I've been dead tired since Saturday. Like falling asleep standing up kinda thing. I've never experienced this while doing keto before. I even came home from work early today (nothing left for me to do anyway) and fell asleep from 2:30 to just after 5:00. I finally cracked and ate a cheat meal tonight. Burger, fries a bit of Sarahs chips and guac. I'll be interested to see how I feel tomorrow.

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

  7. #6450
    Forum Leader: Training Journals tjoe's Avatar
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    Default Thursday a work:

    Standing overhead press
    bar x 15
    95 x 12
    115 x 8
    135 x 5
    155 x 4-5 sets of 5 reps very strict.

    upright rows, little wider than shoulder width
    bar x 15
    65 x 12
    85 x 10
    105 x 8
    115 x 4-5 sets of 8 reps

    that was it.
    weight this morning was 210 and change.
    last 2 nights I had not so great dinners after long days at work. today I am back on track with my shake this morning and beef for dinner. I "feel" like I'll be lighter tomorrow, 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

  8. #6451
    Forum Leader: Training Journals tjoe's Avatar
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    Default Saturday at the gym:

    So Ds shoulder is pretty messed up and I don't see him training for a bit. I will try to get to the gym when I can just for the atmosphere and equipment variety. We are also embarking on the expansion at work so that ma be taking up some of his time as well. Just have to play it by ear and see how I do.

    Arms

    Superset Alt db curls/v bar pressdowns
    20s/20 x 20
    30s/30 x 15
    40s/40 x 10
    50s/50 x 8, 8, 8
    *the pressdown was a single pulley so a little heavier than normal, still not hard with these weights but I kept them very tight, nice pause at the bottom etc.

    Superset machine preacher curl/machine triceps ext
    20/40 x 12
    30/60 x 12
    40/80 x 12
    50/100 x 12, 12, 12

    Superset ez bar curl/ez bar OHExt
    40/40 x 12
    60/60 x 12, 12, 12

    Nothing crazy weight wise today but the pace was good and reps were smooth, controlled etc. Felt real good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6452
    Forum Leader: Training Journals tjoe's Avatar
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    Default Sunday at the gym:

    Legs

    leg extensions
    20 x 4 sets of 25 reps slow and controlled, because I'm old. lol

    squats
    bar x 15
    95 x 10
    135 x 5
    185 x 5
    225 x 5
    all easy but certainly not about to push it first day back at legs!

    alternated sets of:
    db RDLs 25s and lying leg curl 50
    5 sets of 10 reps on both moves
    was careful on the RDLs as I wasn't sure how they would be with my back/hernia. I was fine going light and doing the motion.

    single arm db farmers walk 50
    about 150ft in one hand and then the other for a 3 sets

    recumbent cycle
    level 4 manual 90+ rams
    just did this so maybe I won't be too sore tomorrow! LOL

    Well, that day felt pretty good as it should have with the lack of weight. Thats ok, it's been a couple months since hitting legs at all so I'll take it. Actually going to skim through now and see when the last time actually was...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6453
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    July 28th, squatted 405 for 1.
    last thing I could find.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6454
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    oh, and exactly 210.0 today.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6455
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    Default Monday at the gym:

    Chest

    Pec dec
    40 x 20
    60 x 15
    80 x 10
    100 x 10, 10, 10

    Inc HS press, seat real low to really hit upper chest
    1 a side x 15
    2 x 10
    3 x 10, 10, 10

    Inc smith machine press, right under the chin
    90 x 15
    180 x 10, 9, 8

    HS wide chest press
    1 x 15
    2 x 10, 10, 10
    *these were pretty easy but I just wanted that nice stretch that this piece give you.

    Well, that was more chest work than I normally do at work.
    It's much easier for me to train at the gym for sure.
    I like the convenience of training at work, but I get MUCH better sessions in at the gym.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6456
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    Default Tuesday at the gym:

    Back

    4" neutral grip pulldowns
    80 x 15
    110 x 12
    140 x 10
    170 x 10, 10

    straight arm cable pullovers
    80 x 3 sets of 12 reps

    Wide pulldowns facing away from machine (no leg support)
    100 x 12, 12
    underhand:
    120 x 12, 12

    Body Masters T bar row
    wide:
    25 x 10
    50 x 10
    75 x 10, 10
    neutral:
    75 x 10, 10

    Felt like more than I wrote down there, LOL.
    Good day though.

    My legs are still very sore from Sunday.
    Just staring to notice that my chest is sore as well from yesterday.

    I liked these last few days I got to hit the gym versus training at work.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6457
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    Default Wednesday at the gym:

    Shoulders

    Seated, behind the head, smith press
    bar x a bunch
    50 x 20
    90 x 15
    140 x 2 or 3 sets of 10 reps I think
    90 x 15

    db side laterals, strict to the sides
    20s x 15
    25s x 15
    30s x 10
    30s x 10
    20s x 15

    rev pec dec
    40 x 15
    60 x 12
    80 x 10
    100 x 10, 10
    60 x 15 I think

    alt db front raise
    20 x 8
    25 x 8
    30 x 8
    35 x 8
    40 x 8

    behind the back smith shrugs
    90 x 15
    180 x 15, 15

    great day of training. felt good. nice pump.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6458
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    Default Friday at the gym:

    Biceps

    Standing Alt db curls up to 60s

    Seated hammer curls together up to 40s

    fat grip straight bar curl up to 85

    I forget reps and what not but they were all higher with real tight form.
    Biceps actually felt very good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6459
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    Default Saturday at the gym:

    Triceps

    rope pressodwns
    40 x 40
    50 x 20
    60 x 10
    70 x 10
    80 x 10, 10

    slight incline close grip press/extension on the smith
    90 x 15
    140 x 12
    180 x 12, 10 8 I think

    single arm overhead db ext
    25 x 3 sets of 12s
    both arms with a 55 x 3 sets of 15 reps

    parallel bar dips
    just me x 15, 12, 10, 10ish

    another pretty good day. Felt good but not AS good as biceps yesterday.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6460
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    Default Sunday at the gym:

    Squats
    bar x 15
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    Deadlifts
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    45 degree Hypers
    me x 3 sets of 10 reps

    Nothing felt all that great today. I did squats and deads though so that makes me happy.
    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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