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Thread: Tjoes Training Journal

  1. #6597
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    Default Back at the gym:

    After almost a 10 hour day at work with no break, it was a long one.
    I almost skipped training, like my partner did, but I went in and hit it anyway. Glad I did. Felt great!

    Seated rows 8" neutral grip, good stretch, kept them very controlled though to be careful of my back
    60 x 15
    90 x 12
    120 x 10
    150 x 10, 10, 10

    HS Iso pulldown, underhand grip, one arm at a time
    1 x 12
    1 and a quarter x 10
    2 x 8, 8

    Cable wide grip pull overs
    60 x 15
    80 x 15
    100 x 15 but got kinda "iffy"
    80 x 15

    Pull down comb: Widest grip possible/underhand about 8" apart or so
    80 x 10/10
    100 x 10/10, 10/10

    Holds (picture a two arm DB row on an incline bench, then hold at the contraction)
    20s x 3 sets of maybe 20-30 seconds each or so.

    Pretty much all of it felt great today. I really liked the combo move from wide to underhand close. Those lit me up.

    Weighed in at 176.8 this morning. Still "heavier" than I would think, but a bit lighter than yesterday. LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  2. #6598
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    Default Shoulders at work:

    Strict DB side laterals
    10s x 30, 30
    20s x 15, 15
    30s x 8, 8, 8

    Front DB raises, also very strict
    15s x 15, 15
    20s x 12, 12
    25s x 10, 10, 10

    upright row
    65 x 20, 20, 20

    Standing overhead press, very strict
    85 x 15, 15, 15

    and that was it.
    I only planed on a few laterals so that was cool. Did more than I expected and everything felt pretty good.
    Hopefully legs tomorrow...

    Weighed in at 176.6 this morning.
    Finally appear to be leveling off. I think that 3 days fast last week had my body pretty whacked. Hitting a low of 173.something and then shooting up to 177.2 is very unusual for me on keto. Typically keto has you very linear as far as weight goes.
    Anyway, feel good. Still going.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  3. #6599
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    Default Legs at work:

    Was Thursday.

    Squats
    bar x 10, 10
    95 x 3
    135 x 3
    185 x 3
    225 x 3
    275 x 3

    Yoke walks
    empty x 20 feet
    275 x 20 feet
    365 x 20 feet
    445 x 20 feet
    275 x 120 feet, 120 feet

    Solid day even though I forgot my sweats and didn't get in my set of 20.
    275 was "pushing my tweak" a bit but I made it out ok. LOL
    Yoke felt good and I actually liked the longer distance and time under tension. May have to do that a bit more.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  4. #6600
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    Default

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

  5. #6601
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    Default Arms at the gym

    woke up at 174.8 today
    fasted all day since yesterday at 5pm
    trained arms from about 3:30-4:30ish
    broke my fast after training with a shake of 40g dextrose, 1 scoop ISO-100 about 6-7g of creatine and what I had left of some citrulline.
    around 6:40pm I ate a box of fruity pebbles. Apex 253g of carbs in there plus whatever was in the fair life milk I used with my cereal.
    I may or may not have beef and rice before bed... see if I'm hungry.

    Arms
    I didn't write anything down today but we did super set every thing. Did the triceps move first followed by biceps. Felt pretty good.

    I'm interested to see my "look", my weight and how I feel tomorrow morning after all these carbs.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  6. #6602
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    Default Update:



    So:
    400g of carbs Friday night
    Saturday morning I feel I looked the same, BUT I used the last hole on my belt for the first time! Interesting.
    All day Saturday, Mystic. Beef and eggs in morning, fat bombs and coffee all day, 2 cheeseburger patties for dinner.
    Sunday morning: 174.4
    Drank water and salt and hit the track for some cardio.
    100 yard sprints x 8, walked one lap, jogged 4 and then walked one more. Total of 14 laps.
    average HR 128
    range from 70-182
    apx 534 calories
    about 4.0 miles or so
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  7. #6603
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    Default Shoulders at work:

    So after my track work yesterday and 3 hours on the lawn in the sun, I was 175.8 this morning. Kinda high imo but I think I am probably holding some water due to "stress" from the sun and my legs are pretty sore. Anyway...

    20 hours into fasting today and then we hit shoulders after work:

    strict side laterals
    15s x 20
    20s x 15, 15
    25s x 12, 12, 12
    30s x 10, 10, 10, 10

    Cable side laterals, pulley set about knee high or so
    25 x 12, 12, 12, 12

    Seated overhead barbell press, but NO back support
    bar x 15
    95 x 12
    115 x 8, 8
    125 x 5
    65 behind the head x 17

    Barbell front raise
    45 x 15, 15, 15

    Everything felt real good today.
    I sipped 50ish grams of dextrose and 1 scoop of isolate while I was training. Didn't notice too much difference to be honest.
    Maybe tomorrow I'll do it right after training, maybe... we'll see.
    I'd love to guess where my weight will be at tomorrow but honestly I have no idea. Hopefully my body is rested a bit and it goes down a touch but 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. #6604
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    Default Back at the gym:

    Pull down combo, wide/close underhand
    60 x 10/10
    80 x 10/10
    100 x 10/10
    120 x 10/10
    140 x 8/7, 8/7

    HS Iso lateral pull down, same time, underhand, seat kinda high
    1 plate/side x 10
    plate and a quarter x 10
    2 a side x 6, 6
    1 a side x 20

    Rev pec dec, palms down
    50 x 15
    70 x 12ish, 12ish, 12ish

    1 arm db shrugs
    50 x 15
    75 x 12
    100 x 10, 10, 10
    50 x 50, both arms same time

    Great session.
    Had my Karbolyn on my ride from work to the gym, about 30 minutes or so.
    Yesterday the only thing I did different was have the dextrose/whey while I was training and things "came out quickly" later that evening if you get my drift. I don't think that is a coincidence. So, I'll see if I have the same experience this way.

    Weight was 175.2 this morning.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  9. #6605
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    Default Chest at work:

    Bench press
    bar x 25
    95 x 10
    135 x 10
    185 x 10
    225 x 8, 7, 5, 5
    *8 and 7 were about it. Had more on the 5 rep sets however my goal was 25 reps total in however many sets. Next week I will add 10 pounds and still shoot for 25 total reps.

    Inc db Press
    60s x 10
    80s x 8
    100s x 5
    60s x 18

    Flat DB fly
    30s x 12, 12, 12

    Everything felt pretty good today. I was honestly hoping for a few more reps on that first set of 225 but thats ok I guess. For being lighter and not really benching I can't complain.

    Yes, I had 50g of Karbolyn pre training today. No yesterday I did NOT have any bathroom issues after my Karbolyn... which makes me think there may be a difference between it and regular dextrose...

    Morning weight today was: 175.4

    I ate a bit more than usual today but no extra carbs aside from the pre workout. I would expect to be a bit heavier in the morning but who knows. LOL
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  10. #6606
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    Default Legs at work:



    Squats
    bar x 12
    95 x 12
    145 x 12
    195 x 20

    Yoke walk
    185 x 40 feet
    275 x 20
    365 x 20
    455 x 20
    275 x 160ish feet
    275 x 200 feet

    good day.
    weight this morning was 175.8 which wasn't too high for the amount of calories I ate yesterday.
    I've had 50g of Karbolyn every day this week before training. So far so good.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  11. #6607
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    Default Arms at work

    weighed in at 177.0 this morning
    Had 100g of Karbolyn prior to and bit during training today, cause I like arm day. LOL

    rope pressdown/db curls same time (warm up
    55 x 25/15s x 25 (twice)

    DB OHExt/alt db curls
    40 x 25/30s x 15
    60 x 20/35s x 12
    80 x 15/40s x 12
    80 x 15/40s x 12

    Lying db ext, neutral grip/barbell curl
    20s x 20/45 x 20
    25s x 15/65 x 15
    30s x 12/85 x 12
    30s x 15/85 x 12

    1 arm rev grip press downs
    25 x 20
    40 x 15, 15, 15

    Cross body db hammer curls
    25s x 20
    35s x 15, 15, 15

    Super set for da pump, lol
    Benched dips/rev grip barbell curl
    me x 25/45 x 25
    me x 25/45 x 25

    Took us about 90 minutes to finish that up today.
    Felt fantastic.
    I do need to get "back on track" with leaning down though. I said I wasn't going to add in carbs yet, but here I am. I don't feel it hurt me at this point as I was still in ketosis this morning. I do think it could "slow down" my fat loss of course. I still have some I want to lose so it's back to ONE focus! Get LEAN.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  12. #6608
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    Default

    Saturday morning: 176.6
    Sunday morning: 174.6
    BIG morning of movement today.
    Fat coffee this morning since I weighed in so well.
    Walked the dog about 45 minutes or so.
    Hit the gym and did:
    Super set:
    rope OHExt with 80/rope cable curls with 60
    10 sets of 10 reps
    Tri set all seated:
    Bent rear laterals, side laterals, front raises all with 10s
    10 sets of 10 reps on each move
    Super set:
    barbell curl with 45/skull crusher with 45
    4 sets of 25 reps
    *this felt great today and was a nice way to burn up some more calories.
    Got home and had a shake with 2 eggs and 1 scoop of ON Whey
    Hit the track for a nice little session:
    14 loops, 100 yard jog/sprints x 13!
    The sprints were not as quick as last time as I was kind of tight/sore in my adductors.

    I'm looking for a pretty big week on the scale and in the mirror. I've been hanging around the same area for too long and it's time to crank it up.
    Might be a bit ambitious, but I am looking to peek into the 160s by the end of the week... Time will tell...
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  13. #6609
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    Default Tuesday, pushing at gym

    So my training partner and I were both busy yesterday and couldn't train.
    My weight in the morning was 178.2
    Only explanation for that heaviness was all the activity Sunday morning and most calories Sunday night including a big salad which usually makes me hold some weight (maybe water/fiber).

    This morning (Tuesday) I weighed in at 177.6 and felt pretty normal.
    Normal keto stuff today and I am trying to talk myself into some more cardio tonight... We'll see if it happens.

    Gym:
    Bench press
    bar x 20
    105 x 5
    145 x 5
    195 x 5
    235 x 9, 7, 6, 3 for a total of 25 reps, going up 10 pounds next week hopefully for 25 total again.

    Quantum OHP, facing the seat
    90 x 10
    120 x 10
    150 x 14, 14

    Parallel bar dips
    me x 10
    45 x 13, 11

    Pec dec
    100 x 15, 12+3 partials

    DB Side Lateral, to the front, little motion
    25s x 20, 15+5 more consecutive singles

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

  14. #6610
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    Default Wednesday, Back at work

    chins
    me x 5 of 5

    close grip neutral pulldowns
    100 x 12
    130 x 12
    160 x 12
    190 x 6, 6, 6

    weird cable rear delt thing with 2 handles from the bottom pulley kind of like a rev pec dec motion
    25 x 20
    40 x 15, 15, 15

    Farmers walk with the hex bar (forgot what it weighed so I wrote + for the bar)
    90+ x 120 feet
    140+ x 120 feet
    added belt and straps
    180+ x 120 feet
    180+ x 160 feet
    180+ x 200 feet *video of this set on FB and IG

    So today felt pretty good. Weight this morning was 175.4
    Not sure I am going to find the 160s this week like I planned but I'm still working on it.
    Last night I did some HARD 15 second intervals on the Airdyne. It kinda sucked.
    Tonight I am going to hit an hour on our treadmill with some incline, lower speed.
    Never know when you are right around the corner from a big unexpected drop.
    Although weight is pretty "normal", I have not felt "as lean" lately. Perhaps the last couple weeks of carbs catching up to me? Maybe just head games since I am not seeing something "new" like I have been for so many weeks? Not sure? Either way, still getting after it.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  15. #6611
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    Default Thursday, legs, at gym:

    Squats
    bar x 15
    95 x 5
    135 x 5
    185 x 5
    225 x 20 *video*

    Deadlifts
    95 x 5 sets of 10 reps
    wanted to use the 25s for a bit more motion and they felt awful so no need to use more weight right now.

    45 degree Hyper extensions
    me x 5 sets of 10 reps

    Finished up with 20 minutes on the bike to hopefully flush out my legs so I won't hold a bunch of water and be heavy tomorrow. Probably won't work... lol

    This morning I was 174.2
    Diet was tight.
    Very tired all day.
    We'll see how it goes...

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

  16. #6612
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    Default Friday, arms, at gym

    Got out an hour early and went straight to the gym for some extra arm time!

    Alt db curls
    20s x 20
    30s x 15
    40s x 15, 15, 15

    press downs close cambered bar
    90 x 20
    120 x 15
    150 x 15, 15, 15

    barbell curls, straight
    45 x 15
    65 x 8
    85 x 8
    105 x 8, 8, 8

    EZ bar OHExt, seated
    40 x 25
    60 x 20
    80 x 10, 10, 20

    Rope hammer curls
    60 x 20
    90 x 15
    120 x 12, 12, 12

    Elbows out extensions on incline bench
    20s x 20
    30s x 20
    35s x 15, 15, 15

    Super set:
    reverse barbell curl/parallel bar dips
    45/me x 20/15 for FIVE sets

    Arm day was great. Energy was fantastic. Pump was so-so. Not like when I tossed in some carbs, lol.

    So today is Saturday morning and I am headed to work for a little OT.
    I told Sarah last night if I am 173ish I won't fast, if I'm 174+ I will... well, S.O.B. I'm 176.0!
    My body is FIGHTING me hard! I really wanted to be in the 160s by this weekend and I failed.
    So I am going to try something different... I'm having a heaping scoop of protein every 3 hours. That amounts to right around 30g of protein. I've been doing some reading and this seems to be the "balance" point of whats going to be MOST utilized. Yes, you can absorb more but then its at a lesser rate. And that will increase calories. I need to fight back. Pretty sure this is going to suck but I need to make something happen.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

  17. #6613
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    Default

    Well, its Saturday night.
    I did 1 scoop every 3 hours. I had 2 back coffees no nothing.
    I've got 1 more shake to go.
    After my 2pm shake I hit the gym for some treadmill 5k work to see how my condition is. (signed up for a 5k during our vacation week)
    So I just wanted to go straight one speed the whole time and see how I felt.
    5.5 mph with 0 incline.
    gives me a 5K in 34:55
    apx 460 calories at 176lbs.
    For only having shakes all day, I felt pretty good. I think I had a bit more speed in me but no need to get shin splints or anything else. I need to be able to continue training. I did notice that I felt recovered within minutes of finishing and cooling off. I just brought the speed to 2.5 and walked but I felt almost 100% after 2-3 minutes of walking. I feel that was a very good sign of my current cardiovascular state.
    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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