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JRG training journal

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  • ya, I dont like wide grip pulldowns. if i do widegrip stuff, I just do normal pullups, which are awesome. I feel a way better squeeze doin pullups than I have wide grip pulldowns. I really like the v- bar for pull downs, I do them in a slight incline position. they feel way better than wide-grips. muscle-mind connection is real important in lat stuff, especially pulldowns. i just concentrate on bringing my elbows real close to the side of my body, and i dont extend them very much at all. always have a slight bend, otherwise youre working your bi's a little more than you want to....unless of course you are doing biceps stuff that day.
    "JRG, you've got a feminine face and the balls....you're okay in my book."

    Comment


    • I do like using a wide grip on low cable row stuff though.
      "JRG, you've got a feminine face and the balls....you're okay in my book."

      Comment


      • IF you insist on doing the chest widowmaker, do it EVERY chest workout, and fight to keep the reps high. Also, if your going to add exercises to the two way split, pick one bodypart. I wouldnt try and bring up your arms, and chest all in a few blasts. Stick to working your chest for the next couple blasts, then concern yourself with arms, otherwise your results are going to be slower.


        The widowmaker for BP's besides legs is a little different. The move you picked, incidentally, is actually a pretty good one. The WM move should have a pronounced stretch, a good "power groove", and the ability to complete slow, grinding reps. All those are a check. So what you do, is perform smith decline at EVERY chest session, fighting to keep the reps high, while slowly increasing the weight. You will start to drop in reps over time, but fight to keep them as high as possible. Your progression might look like:

        135x20
        135x23
        135x25
        135x27
        145x22
        145x23
        145x25
        155x21

        etc
        Turn the other cheek and I'll break your fucking chin.

        Comment


        • Great workout! I figure the weight the same way on the smith machine even though I'm guessing it doesn't equate to that much. Keep up the good work!

          Comment


          • ncie work in here bro!! how you doing

            Comment


            • Originally posted by chasebny View Post
              IF you insist on doing the chest widowmaker, do it EVERY chest workout, and fight to keep the reps high. Also, if your going to add exercises to the two way split, pick one bodypart. I wouldnt try and bring up your arms, and chest all in a few blasts. Stick to working your chest for the next couple blasts, then concern yourself with arms, otherwise your results are going to be slower.


              The widowmaker for BP's besides legs is a little different. The move you picked, incidentally, is actually a pretty good one. The WM move should have a pronounced stretch, a good "power groove", and the ability to complete slow, grinding reps. All those are a check. So what you do, is perform smith decline at EVERY chest session, fighting to keep the reps high, while slowly increasing the weight. You will start to drop in reps over time, but fight to keep them as high as possible. Your progression might look like:

              135x20
              135x23
              135x25
              135x27
              145x22
              145x23
              145x25
              155x21

              etc
              good stuff man, i appreciate it. you know your shit. so i still do my rp's, then do 135 for the high reps? i do them immediately after with no rest? or should I have some breaths in between my last couple rps, and the 135 set?


              ya, ill concentrate on just doing chest now, ill stick with the decline at every chest workout for a couple weeks, then maybe do the same for arms.
              "JRG, you've got a feminine face and the balls....you're okay in my book."

              Comment


              • Originally posted by BBOY87 View Post
                Great workout! I figure the weight the same way on the smith machine even though I'm guessing it doesn't equate to that much. Keep up the good work!
                thanks man, you gona post some more vids?

                Originally posted by BIG BRI View Post
                ncie work in here bro!! how you doing

                thanks bri, doing great, im just glad that after 7 months i am injury free, feelin good. makin gains in everything. really likin the new split im doing. you? still killin it in the gym?
                "JRG, you've got a feminine face and the balls....you're okay in my book."

                Comment


                • Originally posted by jrg_715 View Post
                  thanks man, you gona post some more vids?




                  thanks bri, doing great, im just glad that after 7 months i am injury free, feelin good. makin gains in everything. really likin the new split im doing. you? still killin it in the gym?
                  tearing it up as usual bro you know me!!

                  GOt some new pics to..really liking how my back is leaning up and finally starting to see the love handles disappear

                  Comment


                  • Originally posted by jrg_715 View Post
                    good stuff man, i appreciate it. you know your shit. so i still do my rp's, then do 135 for the high reps? i do them immediately after with no rest? or should I have some breaths in between my last couple rps, and the 135 set?


                    ya, ill concentrate on just doing chest now, ill stick with the decline at every chest workout for a couple weeks, then maybe do the same for arms.
                    Take a few minutes rest between your regular RP set and your WM set. Then stretch.
                    Turn the other cheek and I'll break your fucking chin.

                    Comment


                    • Originally posted by chasebny View Post
                      Take a few minutes rest between your regular RP set and your WM set. Then stretch.
                      awesome..ill do that friday. thanks man.
                      "JRG, you've got a feminine face and the balls....you're okay in my book."

                      Comment


                      • Nutrition 10.19.09

                        Pre workout: cellucor/krealkalyn pre w/o powder, 2 tabs arginine, glutamine

                        Post: myozene/gatorade

                        One hour post: shake with 7 eggwhites+ 3 whole eggs, 1 medium banana, 2 tbls peanutbutter, 1/2 C oats, 1/4 C vanilla yogurt, ice

                        3 hour post: sweet potato

                        10:00 Meal--4 oz ground tukey breast, 1/4 C almonds/soy seeds, 28 oz green tea(home brewed, no sugar)

                        12:00 Meal--6 oz chicken breast, 1/4 C brown rice, 1/4 C broccolli

                        2:30 Meal--4 oz ground turkey, 1/4C almonds/soy seeds

                        5:00 Meal--1/4 C tuna, 5 pieces solami, 3 pieces cheese

                        7:00 Meal--3 supreme pizza slices, 1/2C salad w/egg, peppers, carrots

                        9:00 Meal--1/4 C cottage cheese, 1 C milk, 5 g glutamine, 2000mg fish oil
                        "JRG, you've got a feminine face and the balls....you're okay in my book."

                        Comment


                        • Pre cardio--20 oz green tea, 5 g glutamine 500mg vit c, 400 I.U.vit E, 1000mg fish oil



                          Cardio 10.20.09

                          30 min on the stepmill
                          430 cals



                          Post cardio--1 scoop vectron protein, 5 g glutamine, 4 g bcaa powder

                          1 hr post--5 egg whites + 1 whole egg, 1/4 C oats, 2 tbl peanut butter, 1/4 c yogurt, 4 oz milk
                          Last edited by jrg_715; October 20, 2009, 07:35 AM.
                          "JRG, you've got a feminine face and the balls....you're okay in my book."

                          Comment


                          • Nice cardio. 430cals burned is awesome.

                            Comment


                            • ya, the step mill is a bitch. I sweated my ass off. You think the step mill is a bad idea to do the day before leg day?
                              "JRG, you've got a feminine face and the balls....you're okay in my book."

                              Comment


                              • Originally posted by jrg_715 View Post
                                ya, the step mill is a bitch. I sweated my ass off. You think the step mill is a bad idea to do the day before leg day?
                                I would say yes. I feel that the step mill is more of a leg exercise than a cardio.

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