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Thread: Tjoes Training Journal

  1. #6206
    Forum Leader: Training Journals tjoe's Avatar
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    Default Pushing

    treadmill
    30 minutes
    3.0 incline
    3.0 mph

    Bench
    bar x 25
    95 x 10
    145 x 10
    195 x 10
    245 x 10, 10
    *pretty quick rests

    Standing alternating db presses
    20s x 10
    30s x 10
    40s x 10
    50s x 10, 10

    Parallel bar dips
    me x 15, 15 and barely 15
    Since I have been doing these so much I knew I was pretty tapped out when the 3rd set of 15 was rough.

    Then I picked up my son and ran a couple quick errands... felt very hypoglycemic. Those reps were starting to ask for more energy faster than I could supply. Funny as it may be, I like that. It lets me know exactly when I am depleted and I am THERE. The trick now is to NOT refuel, just keep grinding. Keep the cardio in. Add normal weight stuff back in like today but drop the reps a bit so the body doesn't need the energy (carbs) so quick.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6207
    Forum Leader: Training Journals tjoe's Avatar
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    Default Cardio/arms

    Treadmill
    30 minutes
    3.0 mph
    3.0 incline

    Arms from memory:
    alt db curls up to 50s
    pressdowns
    cable hammer curls
    db ohext
    superset:
    barbell curl/quantum triceps ext

    pretty good day.

    Did this on Friday afternoon.

    Today we went walking first thing in the morning. Did a little over 2 miles with Sarah and Connor was on his bike. Great time.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6208
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    Walked another 2 miles this morning with the family. Loved it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6209
    Forum Leader: Training Journals tjoe's Avatar
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    Default Cardio, shoulders

    Elliptical
    30 minutes
    interval
    kept increasing the level
    felt good.

    Super set:
    db side laterals directly into db press:
    10s x 10/10
    15s x 10/10
    20s x 10/10
    25s x 10/10 and 10/10

    Super set on the cable:
    upright rows, high to the face, close grip directly into shrugs with a wider grip:
    60 x 10/10
    80 x 10/10
    100 x 10/10 and 10/10

    Again, felt pretty good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  5. #6210
    Forum Leader: Training Journals tjoe's Avatar
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    Default

    no gym today. Connor usually goes to my in laws after school for a bit but today he wanted to come straight home to see me. Obviously wasn't leaving for the gym
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6211
    Forum Leader: Training Journals tjoe's Avatar
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    Default Bench

    203.2 this morning
    Missed a few days due to work/Connor etc.
    Wasn't even feeling it today but I wanted to do something, therefore... Bench it is. LOL

    bar x 25, 25
    135 x 5, 5
    185 x 5, 5
    225 x 3, 3
    275 x 3, 3
    315 x 5
    225 x 12, 12

    and that was it.
    PSYCHED with 5 reps at a lighter bodyweight.
    I DID eat carbs all day today. Although nothing crazy:
    -shake, 50g of whey, 1 cup of oatmeal
    -1/2 pound of ground chicken, 1 cup white rice, franks
    -same as above
    -shake, same as above
    -1 scoop of whey after I trained
    -steak tip salad ordered out.

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

  7. #6212
    Forum Leader: Training Journals tjoe's Avatar
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    Default some back

    db shrugs
    40s x 20
    60s x 15
    80s x 10

    rev pec dec
    40 x 20
    60 x 15
    80 x 10

    wide pull downs
    80 x 20
    120 x 15
    160 x 10

    HS iso rows, 1 arm at a time
    1 x 20
    2 x 15
    3 x 10

    Nothing crazy but felt real good. No cardio today. Wanted to get some in but busy day with an apt for Connor in Boston this morning. Working OT tomorrow so not sure any will happen then either...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  8. #6213
    Forum Leader: Training Journals tjoe's Avatar
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    Default Shoulders, lil tris

    Super set:
    side db lateral into presses:
    10s x 10/10
    15s x 10/10
    20s x 10/10
    25s x 10/10
    30s x 10/10

    cable shrug into upright rows to da face:
    40 x 10/10
    60 x 10/10
    80 x 10/10
    100 x 10/10
    120 x 10/10

    rev pec dec (palms down)50 pounds into quantum overhead press (neutral grip)100 pounds:
    10/10, 12/12, 15/15, 20/20

    Cable OHExt into predawns (both with v bar):
    50 x 10/10
    70 x 10/10
    90 x 10/10

    Great training session. Triceps super set hurt like crazy after staying tight on rev pec dec and the working a little on overhead presses. Felt good.

    Hit a low of 203.6 this weekend and was only up to 205.0 this morning after my Fathers Day in Mystic. Not bad...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6214
    Forum Leader: Training Journals tjoe's Avatar
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    Default Back

    HS Iso rows, palms down, bottom grip
    *never used this grip before, I liked it.
    1 x 12
    2 x 12
    3 x 12, 12
    *single arm*

    Cable pullovers with a rope
    60 x 12
    80 x 12
    100 x 12, 12

    Wide Pulldowns
    80 x 12
    100 x 12
    120 x 12, 12

    Everything felt real good today.
    Need to get cardio in at some point...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6215
    Forum Leader: Training Journals tjoe's Avatar
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    Default Bench/bis

    Bench
    bar x 25, 25
    135 x 5, 5
    185 x 5, 5
    225 x 3, 3
    275 x 3
    315 x 1
    335 x 1
    355 x 1
    365 x almost. It kept moving but my spotter had a finger on the bar. I don't count it. I think he was nervous. I also set up just bit too far in front of the bar and struggled unracking it. Those things considered, I was pretty happy with it.

    Alt db curls
    30s x 12
    35s x 12
    40s x 12
    45s x 12

    Barbell curl
    45 x 12
    55 x 12
    65 x 12
    75 x 12

    and I was out. Another pretty good day... but no cardio again. I did hit a new low of 203.2 this morning though
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6216
    Forum Leader: Training Journals tjoe's Avatar
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    Default Circuit action

    went like this:

    treadmill 5 minutes
    3.0 mph
    1 minute at each incline:
    3, 6, 9, 12 and 15

    then I did:
    5 neutral grip chins
    then:
    5 parallel bar dips

    I repeated that circuit for 5 rounds total.

    202.0 this morning and I am going to puttee diet pretty hard this weekend to try and hit 199 monday morning...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6217
    Forum Leader: Training Journals tjoe's Avatar
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    Default Arms

    single arm predawns
    20 x 20
    30 x 15
    40 x 10
    50 x 10
    60 x 10
    not sure if I went 70 or not

    single rm OHExt on cable
    20 x 10
    30 x 10, 8

    single arm cable curl
    20 x 20
    30 x 15
    40 x 10
    50 x 10
    60 x got rough, maybe 8-10

    db hammer curls
    same time:
    20s x 8
    30s x 8
    alternating:
    40s x 8
    50s x 8

    Quantum triceps ext
    80 x 20
    100 x 15
    120 x 12

    Barbell curl
    45 x 20
    65 x 15
    85 x 12 I think

    Real good day of training.

    I wanted to see 199 this morning but it didn't happen... 200.2! LOL

    I ate more today but nothing bad so I'll be interested to see the scale tomorrow morning...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6218
    Iron Addict CMC191's Avatar
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    Default

    Hows it going joe... Job good?

  14. #6219
    Forum Leader: Training Journals tjoe's Avatar
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    Default last ew days:

    At work yesterday:
    benched.
    up to 275. hate the bench there. too narrow. almost hurt my right shoulder warming up.

    moved onto shoulders:
    db overhead preses, standing
    side laterals
    front laterals
    farmers walks

    Today at gym:
    arms again:
    single arm OHExt on cable
    single arm rope press downs
    bench dips
    single arm cable curl
    barbell curl, 10 x 10




    Quote Originally Posted by CMC191 View Post
    Hows it going joe... Job good?
    Very good. Getting busier like a brewery now and much less construction. Opening in a few weeks I think.
    How is your big move? Daughter doing OK?
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6220
    Forum Leader: Training Journals tjoe's Avatar
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    Default Yesterday:

    I went to my normal gym yesterday and hit some arms. I was planning on squats but when the afternoon got later and I finally got there I wasn't having it.

    Don't recall what i did but it felt good and the elbows were good. Bonus.

    199.4 on Sunday
    202.4 on Monday
    202.6 today

    I "should" be back under 200 again this weekend. I know work is going to busy next few days and I already have food cooked for tomorrow which helps.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  16. #6221
    Iron Addict CMC191's Avatar
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    Quote Originally Posted by tjoe View Post
    At work yesterday:
    benched.
    up to 275. hate the bench there. too narrow. almost hurt my right shoulder warming up.

    moved onto shoulders:
    db overhead preses, standing
    side laterals
    front laterals
    farmers walks

    Today at gym:
    arms again:
    single arm OHExt on cable
    single arm rope press downs
    bench dips
    single arm cable curl
    barbell curl, 10 x 10




    Very good. Getting busier like a brewery now and much less construction. Opening in a few weeks I think.
    How is your big move? Daughter doing OK?
    Great man, I'm glad its going good. Sounds like you made the right choice.

    We are scheduled to move in September (as a family). I rented a condo so I didn't have to drive back every night. The original plan for my kid and I to move over there in July,August was kinda iffy.. I didn't think that would have been the best transition for her without her mom and I together. Eventually it will work out, but right now we are just winging things : ) The area we are moving to will be much nicer and is growing with many kid friendly things for her to do. The area I live now is just slowly turning into shit, really

  17. #6222
    Forum Leader: Training Journals tjoe's Avatar
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    Default Push/Pull

    Bench
    bar x 25
    95 x 5
    135 x 5
    185 x 5
    225 x 5 sets of 10 reps

    HS Iso row, palms down, bottom handle
    1 x 10
    2 x 5 sets of 10 reps

    Felt good.


    Quote Originally Posted by CMC191 View Post
    Great man, I'm glad its going good. Sounds like you made the right choice.

    We are scheduled to move in September (as a family). I rented a condo so I didn't have to drive back every night. The original plan for my kid and I to move over there in July,August was kinda iffy.. I didn't think that would have been the best transition for her without her mom and I together. Eventually it will work out, but right now we are just winging things : ) The area we are moving to will be much nicer and is growing with many kid friendly things for her to do. The area I live now is just slowly turning into shit, really
    Sounds like our area! We are always looking for something else. Now that my job is 30 minutes away it gives us even more reason. We'd be closer to my job and Connors school. Sarah would have a 10-15 minute ride versus her current 30 second commute.
    I think you made the right choice. It'll certainly be easier for your daughter that way.
    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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