JRG training journal

[KhmerMuscle]

ya man, I had 2 45's and a 10 on less than 2 weeks ago. so this time I first tried 2 45s and 2 tens and did 2 real easy, I was like WTF...put a 25 on. couldnt believe it. theats the biggest gain ive made in anything in that amount of time.

Love that feeling.

[ZyklonB]

WEEK 4 10.28.09
A3
*everything in red is progress since last A workout


SMITH DECLINE BENCH

2 45s, 1 25 on each side x 9, 12 breaths, x 5, 15 breaths, x 3
thats + 30 lbs since 1.5 weeks ago, WTF?! (perfect reps too)
stretch= 45 lb x 70 s
+ 10 sec

** best chest day ever



MACHINE SHOULDER PRESS

9th plate on rack x 9, 12 breaths, x 4, 15 breaths, x 2

stretch= 75 sec
+ 5 sec



REVERSE GRIP BB BENCH

135 x 9, 15 breaths, x 5, 15 breaths, x 2
stretch= 45 lb x 90 sec
+20 sec



V-GRIP PULLDOWNS

195 X 8, 15 breaths, x 4, 15 breaths, x 2
+ 15 lbs, not happy with form though
stretch= 30 lb x 75 sec
+15 sec


V-BAR LOW CABLE ROW

190 x 9, 15 breaths, x 5, 15 breaths, x 3

**should have done these 6-8 reps, 2 min break, then 10-12 more w/lighter weight. but rp's felt good with these.

Strong work bro, liking those V-grip pulldowns. Do you feel like you get a good pump or workout from pulldowns?

I never really feel much, wondering if I should lower the weight so I can hold it tight for 2-3 seconds before releasing it back up.

Keep it up!

[Adina Zanolli]

Just sticking my nose in your business!

[jrg_715]

Just sticking my nose in your business!

ha, youre welcome here anytime. thanks for stopping by!

[jrg_715]

Strong work bro, liking those V-grip pulldowns. Do you feel like you get a good pump or workout from pulldowns?

I never really feel much, wondering if I should lower the weight so I can hold it tight for 2-3 seconds before releasing it back up.

Keep it up!

ya man, i like the vbar. with any lat work I would err on the side of lighter weight and getting a good squeeze--way better than throwing your body around just to get the weight down. it has taken me awhile to really feel that good squeeze, so important to have that muscle mind connection with these. try not to bend your elbows much, lean back slightly and really concentrate on bringing your elbows closer to your body rather than bending your arms and using your biceps to bring the weight down. if your gym has it, try assisted pullups too. you can get an awesome squeeze with those...just a second in the contracted position is all you need along with nice controlled negatives.

[ZyklonB]

Good advice bro, I agree 1000%

I'm going to keep my weight static for while to work on the squeeze & mind muscle connection.

[jrg_715]

WEEK 4 10.30.09
B3

RED = PROGRESS FROM LAST "B" WORKOUT



BB CURL

100 lbs x 9, 15 breaths, x 4, 15 breaths, x 3
+ 5 lbs
stretch= 75 sec
+ 5 sec



FOREARM CURLS

60 x 12 straight reps (5 sec positive, 10 sec negative)
+ 1 rep



STANDING CALF RAISE

9th plate on stack x 14 straight reps (5 sec positive, 10 sec neg)
+ 2 reps



LYING LEG CURL

140 lbs x 9, 15 breaths, x 4, 15 breaths, x 2
+ 1 rep



45 DEG LEG PRESS

6 plates/side x 15(will use more weight next time! didnt think i could do this many), 2 min rest, 5 plates/side x 22

stretch= 55 sec (ahhh!)
+ 10 sec


Doing the stretch after quads is easily the hardest part of all my workouts. Legs felt great today, again, it was very hard to walk out of the gym.

[BBOY87]

Awesome workout!!! Great progress too...I haven't done much of the DC stretching but the ones I have done are a bitch. I start shaking and shit lol. You're probably past this phase but you got any big plans for halloween...you hitting campus up?

[jrg_715]

Awesome workout!!! Great progress too...I haven't done much of the DC stretching but the ones I have done are a bitch. I start shaking and shit lol. You're probably past this phase but you got any big plans for halloween...you hitting campus up?

thanks man--your workouts are lookin real effective too. I like how you use a lot of different techniques and diff exercises for diff bodyparts--always keep your body guessing. The stretches in some cases are harder than the lift itself, they really test you metally. the feeling of absolute failure afterward though is awesome.

no plans this year--not in cbus anyway. I'm getting married next month, so im stayin pretty busy with that. halloween on campus was always an awesome time though. hot chicks get the exuse to look like hookers--cant beat that if youre a single college boy. enjoy man.

[BBOY87]

thanks man--your workouts are lookin real effective too. I like how you use a lot of different techniques and diff exercises for diff bodyparts--always keep your body guessing. The stretches in some cases are harder than the lift itself, they really test you metally. the feeling of absolute failure afterward though is awesome.

no plans this year--not in cbus anyway. I'm getting married next month, so im stayin pretty busy with that. halloween on campus was always an awesome time though. hot chicks get the exuse to look like hookers--cant beat that if youre a single college boy. enjoy man.

Haha...you know what's up!!! Congratulations on the marriage too man! That's great!

[KhmerMuscle]

Strong arm workout! Not bad on the leg as well.

[jrg_715]

Haha...you know what's up!!! Congratulations on the marriage too man! That's great!

thanks man--im looking forward to it---and a honeymoon right after christmas--it will be a nice break from work and the gym.

Strong arm workout! Not bad on the leg as well.

thanks bro---anyone wants to look at strong leg workouts needs to check your journal out!

[KhmerMuscle]

thanks bro---anyone wants to look at strong leg workouts needs to check your journal out!

haha I appreciate that but still the freaken legs are stuburn! Not growing as big as I would like.

[jrg_715]

WEEK 5 11/2/09
A1



INCLINE BB PRESS (W/wm'ER)
DECIDED TO START DOING WM'ERS ON INCLINE--REALLY NEED TO BUILD UP MY UPPER CHEST, WILL DO ONLY INCLINE FOR THE NEXT 4 WEEKS FOR CHEST

225 x 6 +2 more spotted, 15 breaths, x 2 +2 more spotted, 15 breaths, x 1 +1 more spotted, 2 min rest, 135 x 16(triceps were shot at this point!)

stretch= 45lb x 70 sec

**well, last week I felt real strong...this morning, I felt like shit, numbers went way down.



STANDING BB MILITARY PRESS

95 X 8, 15 breaths, x 4, 15 breaths, x 2 (weight is waaay down because of the widowmaker on chest)

stretch = 75 sec



DECINE DB SKULL CRUSHERS


30lb x 12, 15 breaths, x 6, 15 breaths, x 3
stretch= 50lb x 70



ASSISTED PULLUPS(25 LBS)

x 9, 15 breaths, x 5, 15 breaths, x 3
stretch= 30lb x 90 sec



SMITH MACHINE BENT OVER ROW

90lbs/side x 6, 2 min rest, 70lbs/side x 12



so only progress today was on stretch times. other than that, numbers went down on lifts. just didnt feel strong at all today. i felt like it was an effective workout though, form on everything was good, had good stretches and squeezes on everything. we'll see what happens on wednesday.

[PanterA]

You're supposed to change all those lifts then. If you fail to beat a lift, you have to replace it with something because it shows you stalled on those lifts.