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Thread: Tjoes Training Journal

  1. #6461
    Forum Leader: Training Journals tjoe's Avatar
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    Default Wednesday at the gym:

    Yep, I missed Monday and Tuesday due to my work and Sarahs work schedule. Rough week.

    Shoulders

    Standing overhead press
    bar x 15
    95 x 15
    135 x 10-12
    185 x 1
    205 x 1
    225 x 1 used a bit of leg drive on those singles. Just wanted to feel some weight.
    135 x 15 strict and tight

    Plate raises to the front
    25 x 15
    45 x 3-4 sets of 15 reps

    seated db side laterals, very strict
    20s x 15, 12, 12, 12

    reverse pec dec
    I forget weights exactly but I did a lot of reps going up weight each set until I only got about 8. Then I dropped back down for 1 more set of reps.

    Super Set:
    cable face pull with a rope 70
    cable shrugs 150
    3-4 sets of 20 reps on both

    Great day. Everything felt good. Even the 225 x 1 for overhead.
    Hopefully I get back in tomorrow for a bit of arms...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6462
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    Default Sunday at the gym:

    well, I know got to the gym to do biceps on one day and triceps on the other but I forgot to log them down. Both good days though.

    This morning I hit my Squats and deads.

    Squats:
    bar x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    Deads:
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    then I stretched out a bit.
    I was thinking about doing a bit more but I know I have a long day at work tomorrow and didn't want to be sore for 10+ hours on my feet all day. Going to be a big week at work.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6463
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    Default at the gym:

    forgot what day it was but I hit back pretty good.

    neutral grip pulldowns
    lots of sets working up to one heavy set with a few forced reps

    HS iso lateral pulldown, underhand grip
    1 plate x 8 together
    1+25 x 8 together
    2 x 8 single arm
    2+25 x 8 I think single arm
    and I may have done a down set but can't recall

    HS iso lateral row
    close grip
    1 x 8
    2 x 8
    3 x 8
    4 x 8
    all those were single arm
    2 x 20, 20
    and those sets were together and wide neutral grip

    finished with single arm farmers carries
    60 x 80ish feet
    70 x same
    80 x same

    solid day. lats were sore for a couple days. nice
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6464
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    Default Wednesday at the gym:

    quick shoulders after a long work day but I wanted to get something in before Thanksgiving:

    Super set:
    Smith behind the head press/db shrugs
    50/25s x 20
    100/50s x 10
    150/75s x 5, 5, 5
    100/50s x 20, 20

    This actually got a pretty decent pump going, and my lats were still sore from back felt good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6465
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    Default Friday at the gym:

    Arms.
    Don't remember what I did. lol
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6466
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    Default Sunday at the gym:

    Squats/deads:

    Squats
    bar x 10
    95 x 5
    135 x 5
    185 x 5
    225 x 5
    275 x 5

    Deads
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    *all the deadlifts felt awful.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6467
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    Default Tuesday at the gym:

    Standing overhead press
    strict:
    bar x 15
    95 x 5
    135 x 5
    185 x 5
    push press
    185 x 8
    behind the head strict
    135 x 10

    Inc Bench
    bar x 15
    95 x 10
    135 x 10
    185 x 10, 10, 10

    Flat bench
    bar x 15
    95 x 10
    135 x 10
    185 x 10 feet up
    225 x 9.5 feet up

    felt pretty good today. Interestingly enough the flat bench felt the worst of the three.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6468
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    Default Thursday at the gym:

    Back
    1 arm db shrugs
    40, 50, 60, 70, 80, 90 and 100 all for 1 set of 15 reps each arm

    HS iso row, close neutral grip
    1 plate x 8
    2 x 8
    3 x 8, 8
    single arm
    3 x 15, 15
    together again
    3 x 10 I think

    close neutral grip pulldown
    100 x 10
    140 x 10
    180 x 10ish

    super set:
    shrugs on smith shoulder width grip/rope grip face pulls
    90/80 x 3 sets of 15 reps

    super set
    shrugs on smith WIDE grip/rev pec dec
    90/50 X 3 sets of 15 reps

    Pretty solid day. everything there in under an hour. I was happy.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6469
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    Default Friday at the gym:

    Arms

    I did way too much to remember (Sunday afternoon now) but it felt great!
    Arms were sore all night which I recall because I was up laughing all night
    I've been fighting off this cold thing for about 3 weeks now but Friday night it fought back. Saturday was horrible and today it's pretty shitty as well. Post nasal drip thing is making cough constantly. Hard to sleep as I get all stuffed up and just toss and turn. Very unlikely I will train tomorrow.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6470
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    Default Update:

    Missed almost a full week due to this cold thing I got going on.

    Thursday I got back in the gym and did log clean and press. Cleaned every rep. Did a ladder from 1-8 and called it there. The press was very easy for me but the clean not so much. Obviously the hernia is in my head so I was very careful. That tweaks my form a bit and I am no where near as fluid as I used to be with the movement. Still felt good to do some "man work".

    Friday I got back in the gym again and did a bit of benching. Nothing crazy but I worked up to 3 sets of 5 with 275. That was good enough considering the log work the day before and STILL NOT feeling 100%.

    Saturday I got in there and smashed arms for 2 hours. I didn't do anything heavy but I did a TON of sets with reps no lower than 12 and usually up around 15-20. Lots of various movements. Felt good and today (Saturday) my arms are pretty achey.

    Probably not login in today. Still don't feel great and had 3 real good days in a row so I don't want to push it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6471
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    Default Tuesday at the gym:

    So that arm day got me pretty good. Sore and achey until yesterday and still today again once I started benching.

    Still did this for bench press though:
    bar x 20
    95 x 5
    135 x 5
    185 x 5

    wave 1:
    225 x 5
    235 x 5
    245 x 4
    255 x 3
    265 x 3
    275 x 2

    wave 2:
    235 x 5
    245 x 4
    255 x 4
    265 x 3
    275 x 3
    285 x 2

    There were 2 more waves in the program but my elbows and forearms etc were pretty smoked.
    I'd love to finish this little routine so I may give it a go on Saturday since I'll have some time.
    Depends on what else I do this week I suppose...
    That was it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6472
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    Default

    So, I know I didn't log a back day in there somewhere but I got in a decent one between that last bench session and the one I am about to post which took place on Saturday. I did some pulldowns, then some funky single arm pulldowns and a bunch of seated cable rows. Lats hurt for a couple days for sure. felt good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6473
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    Default Saturday at the gym:

    Bench... lots of bench:

    bar x 20
    95 x 5
    135 x 5
    185 x 5
    and then it begun:
    WAVE 1:
    225 x 5
    235 x 5
    245 x 4
    255 x 3
    265 x 3
    275 x 2
    WAVE 2:
    235 x 5
    245 x 4
    255 x 4
    265 x 3
    275 x 3
    285 x 2
    WAVE 3:
    245 x 5
    265 x 4
    275 x 3
    285 x 3
    295 x 2
    305 x 2
    WAVE 4:
    255 x 3
    275 x 3
    285 x 2
    295 x 2
    305 x 2
    315 x 1
    BONUS SINGLES:
    325 x 1
    335 x 1
    345 x 1
    355 x failed

    This took me about 2.5 hours. I wore elbow sleeves but no wrist wraps. No "spring" in the sleeves, just to keep the joints warm. Still pretty achey while pressing that much volume but I really enjoyed it. I always liked those real simple, "just work" type methods.
    It is now Tuesday and I can say I was NOT as sore as I expected. I can also say that my joints feel WAY better than I expected.
    It's pretty rare that I have 2+ hours to hit the gym any more but if I do again, I may try this again with an additional 5 pounds per set...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  14. #6474
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    Default Tuesday at gym:

    Log clean then press for reps:
    did a ladder again but just pressed for reps. Only cleaned the first rep. In addition, they were all very strict presses, no leg drive.
    1-10 all pretty solid.
    Per usual, the press was pretty easy. The cleans felt awful due to my issues. Still glad to get them in and put some weight over my noggin for some decent reps.
    and my 7 rep set may have been 8 reps but I'm not sure. LOL, maybe I got an extra rep in.
    ended up being 55 reps total... or 56 maybe. Haha
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6475

    Default

    Question, what are Plate raises to the front?

  16. #6476
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    Default

    Answer:
    Grab a single plate, 25, 35 or 45 and hold it at about 10 and 2 on a clock. Do front raises. Great little move and fantastic burn! Try a drop set set as well like form 45 down to a 25.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6477
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    Default Thursday at the gym:

    Back work
    HS single arm pronated pulldown
    did a bunch of sets then went underhand for 2 more sets

    something here but I forget what

    1 arm cable rear felt move with the pulley set at shoulder hieght

    rev pec dec for a few sets and worked up pretty heavy, sets of 5 at the end.
    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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