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Thread: Tjoes Training Journal

  1. #6580
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pulling at the gym

    177.2 this morning and not very hungry interestingly...

    Inc db curls
    45s x 11-4-3 for 18 total reps
    go up to 50s next time

    Triceps bar hammer curls
    105 x 13 straight reps
    go up to 110 next time

    Close neutral grip pull downs (Used the knee pad, normal)
    140 x 15-7-6 for 28 total reps
    go up to 150 next

    HS Iso row, neutral
    125/side x 8-6-5 for 19 total reps
    go up to 130/side next

    1 arm farmers walks
    75 x down in one hand back in the other, 3 trips

    Solid day.
    I did not "feel" very much from the carbs while training.
    I did not see very much from the carbs in the mirror.
    I did not see too much on the scale (.2 is not very significant).
    So, although I had "CARBS", my calories were still very low for the day (maybe 1600 or so). When I did this last time I was "Skip loading" and trying to cram in 1000g of mostly sugary foods. I felt AWFUL, but certainly noticed a difference in "look" and without question, WAY more energy for training for 2-3 days!
    So my conclusion on this method was that I need WAY more Karbolyn or maybe a different source all together if I want those attributes from a load.
    Currently however, I am just going to keep dropping body fat. I know my training partner was a good 22 hours into his Monday fast when we trained today but he was significantly leaner but the same weight he's been at for a few weeks now.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6581
    Forum Leader: Training Journals tjoe's Avatar
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    Default leg day at work



    Calves
    just me x 10 or so the DC way kinda, I really just don't like these for whatever reason.

    RDLs
    65 x 20 reps, straight set
    go up to 75 next time

    Squats
    175 x 20 straight set
    go up to 185 next time

    Yoke
    425 x 20 feet
    go up to 435 next time

    178.2 this morning.
    training felt good.
    looking forward to pressing at work Thursday.
    still thinking about and getting nervous about a 3 day fast this weekend...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6582
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    177.0 this morning.
    day off.
    still thinking about that fast coming up...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6583
    Forum Leader: Training Journals tjoe's Avatar
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    Default Push at work, thursday

    Inc db press
    95s x 9-4-3 for 16 total
    go up to 100s next time

    Seated db press
    70s x 10-5-4 for 19 total
    go up to 75s next time

    Close grip bench
    185 x 11-5-4 for 20 total
    go up to 195 next time

    Nothing to add since I am logging this the day after.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6584
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pulling at work

    Started my 3 day fast this morning. Hopefully.
    Water, black Starbucks cold brew and my Apple Cider Vinegar with juice from half a lemon and 1/4 teaspoon of RealSalt. Doing the ACV mix once in the morning and again in the evening.
    This morning weight was 177.8
    We'll see what happens.

    So, training...

    EZ bar curl, wide
    100 x 13-7-5 for 25 total
    go up to 110 next time

    Rev Curl, EZ bar, wider grip
    85 x 11-6-5 for 22 total
    go up to 90 next time

    Wide grip pull downs
    160 x 15-7-6 for 28 total
    go up to 175 next time

    DB pull overs
    60 x 20 reps straight set
    go up to 70 next time

    Zercher carries
    275 x 20 feet
    *for some reason these felt GREAT today. Speed was much improved and it felt easy!
    go up to 295 next time

    So I don't know if it was training fasted (about 20 hours) or what but I had GREAT energy today. Vascularity was highest it's ever been so far.

    and...
    on to the rest of the fast.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6585
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    Sunday...
    This morning I was 174.8
    Fast is going well and I see no problem going until dinner tonight (about 5 hours away now).
    I hit the gym this morning.
    Alternated between:
    10lbs DBs doing 50 side laterals, 50 triceps extensions, 50 hammer curls
    treadmill 1 minute at the following inclines: 0, 5, 10, 15, 15, 0, 0
    Ended up doing 5 of the DB rounds and 4 of the treadmill rounds
    Finished with 7 minutes flat on the treadmill then 2 back to back rounds of the DBs but for 25 reps each. (just split it up)
    Felt great but was getting pretty tired at the end on the treadmill.
    Headed home, had the ACV mix and took the dog for a walk.
    Interested to see the scale tomorrow morning.
    Still going...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6586
    Forum Leader: Training Journals tjoe's Avatar
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    Default Legs at work:

    this morning 175.6

    shake in the morning
    eggs/beef around 10
    eggs/beef around 12
    trained around 3
    shake around 5
    fat bomb around 5:40
    Going to have last shake around 7
    Didn't want that fat bomb but my energy was in the tank and i was dragging, and kinda hungry.
    I have no doubt I am feeling the effects of my 3 day fast.

    Any way, here was leg day:

    Calves DC style
    me x maybe 10 reps, Still hate this movement

    RDLs
    75 x 20 reps, straight set
    go up to 85

    Squats
    185 x 20 reps, straight set
    go up to 195

    Yoke
    435 x 20 feet
    go up to 445

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

  8. #6587
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pressing at the gym

    Forgot to log it Tuesday but here it is:

    -INC HS press, seat low
    150/side x 12-5-4 for 21 total reps
    go up to 155 per side next

    -Quantum OHP, facing the seat
    170 x 9-5-5 for 19 total reps
    STAY there and get more reps

    -Parallel bar dips
    50 x 12-6-5 for 23 total reps
    go up to 60 next time

    Pec dec
    80 x 22, 18
    those were normal straight sets just because

    DB side laterals, bringing them to the front
    25s x 20 and 20
    again, straight normal sets just because

    Did well with the diet today. Didn't want it but I had my shake just before bed to make sure I got all my protein in for the day.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6588
    Forum Leader: Training Journals tjoe's Avatar
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    Default



    That was a clip from yesterday. Second set I believe.

    The shake must have done OK because I woke up this morning at another new low by a little bit:
    174.6 today.
    A low by 0.2 but I'll take it.
    Today was off from training and I had everything but my eggs today so I am down about 490 calories or so. I'm interested to see the scale tomorrow since usually after a new low I jump up about 1 pound. Body fighting my intentions. LOL
    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

  10. #6589
    Forum Leader: Training Journals tjoe's Avatar
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    Couldn't wait until later, too excited:

    173.6 this morning

    Awesome, Like I said, usually when I hit a new low my body bounces up a pound or so. I hit that low by 0.2 yesterday and THEN dropped another pound this morning. Excellent.
    I am sure I'll see a small rise tomorrow but that fine since I am still breaking new ground.
    Hopefully I crush back this afternoon... Looking forward to it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6590
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pulling a work

    EZ bar curl, wide
    110 x 10-7-4 for 21 reps total
    go up to 115 next time

    Rev grip EZ curl, wide
    90 x 8-7-6 for 21 reps total
    go up to 95 next time

    Wide pulldown
    175 x 10-7-5 for 22 total reps
    go up to 190 next time

    DB pull over
    70 x 12 reps, straight set
    perfect, same weight next time, get more reps

    Zercher Carry
    285 x 20 feet
    go up to 295 next time

    So everything felt great today. Veins were in abundance.

    Training partner is ready to switch up the routine.
    He misses "arm day". Notice we tossed in side laterals and pec dec the other day... lol
    I may or may not mind, not sure yet.
    I like this "DC" type thing for sure since it makes you keep pushing. HOWEVER, I'm not a newbie trying to be 300lbs either. I do know how to train/push myself. We'll see what happens.
    Until then the diet is still rocking. I feel good.
    Hopefully my weight doesn't rebound too much tomorrow morning. Interested to find out.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6591

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    Tjoe....what are the ingredients of your "Fat bomb"...I am sure it is in here somewhere but I am too lazy to sift for it.

  13. #6592
    Forum Leader: Training Journals tjoe's Avatar
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    Quote Originally Posted by swingslammer View Post
    Tjoe....what are the ingredients of your "Fat bomb"...I am sure it is in here somewhere but I am too lazy to sift for it.
    I do them a bit different each time but it is very similar:
    about 8oz of pecans
    1/2 tsp Redmond Realsalt
    2 Tbsp of whatever sweetener Sarah bought.
    1/2 to 1 stick of butter
    1/2 cup or more of coconut oil
    It's all trial and error. I put all the dry stuff in the Ninja and get it as fine as possible. Heat up the fats and then add them to the dry mix and whip it all up again. If I get the amounts right it's like a thick motor oil. Then I pour it into a silicone mold and toss em in the fridge. Just did a batch about 30 minutes ago.
    My buddy skips the butter and just uses more coconut oil.
    I sent him a pick and he mentioned how hooked he is on them. Said he had six today. LOL. He's LEAN!
    Lots of vids/recipes on youtube to. Just finding the right stuff you like to mix up. They key is the right amount of dry to oil/butter.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6593
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    Default Arms at work

    So, like I thought, solid rebound today.
    175.4 this morning. Almost 2 full pounds.
    I didn't go crazy on the food today so I'll expect to be lower tomorrow.

    Like I mentioned before we switched up a bit today. My training partner was getting a bit bored already with the DC stuff and wanted an "ARM DAY". Don't blame him, I miss that day too.
    I didn't log anything today but it was mostly tri/bi super sets. Reps were silly high too, mostly. Veins were out. Felt good.
    Sometimes it's just important to have fun while training, I'll admit. Just don't want to lose focus on some of the bigger moves.

    No specific plans for diet/fasting this weekend. We've got things going on tomorrow with Connor and his friend. Pretty normal Sunday and I do have to work on Monday, so...
    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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