JRG training journal

[jrg_715]

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_715]

I do like using a wide grip on low cable row stuff though.

[chasebny]

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

[BBOY87]

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!

[BIG BRI]

ncie work in here bro!! how you doing

[jrg_715]

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_715]

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?

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?

[BIG BRI]

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

[chasebny]

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.

[jrg_715]

Take a few minutes rest between your regular RP set and your WM set. Then stretch.

awesome..ill do that friday. thanks man.

[jrg_715]

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_715]

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

[KhmerMuscle]

Nice cardio. 430cals burned is awesome.

[jrg_715]

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?

[KhmerMuscle]

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.