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Thread: Tjoes Training Journal

  1. #6206
    Colemanesque 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
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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
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    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
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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
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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
    Colemanesque 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
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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
    Colemanesque 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
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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
    Colemanesque 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
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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
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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

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