JRG training journal

[PanterA]

Awesome workout...congrats on the gains!!! I've tried the close grip on the smith before and for some reason I just can't make it work lol!

They take practice and technique. Only reason I'm good at them is because I used to always do them in th beginning since they're a heavy basic/compound lift. Now I'm glad I did.

I explained how I do them in a thread in the training section called close grips a must for big tris or something like that if you want to search for it. I need to rush to get ready and get to work lol

[jrg_715]

They take practice and technique. Only reason I'm good at them is because I used to always do them in th beginning since they're a heavy basic/compound lift. Now I'm glad I did.

I explained how I do them in a thread in the training section called close grips a must for big tris or something like that if you want to search for it. I need to rush to get ready and get to work lol

aww, i fuckin love close grip bench, particularly on smith machine. I do them on on a regular bench too with a barbell, but feel like im takin some away from the tris and using a little more delts than I would like, so recently i have just been doing them on a smith machine. I feel them a lot more on a smith. right now, theyre probably my fav tri move.

[PanterA]

Mine too and I have perfected the lift lately. I used to have a problem with my chest taking over towards the end, but now it's all tris. I frickin' love them.

[jrg_715]

Mine too and I have perfected the lift lately. I used to have a problem with my chest taking over towards the end, but now it's all tris. I frickin' love them.

for sure, i did 10 , took my breaths, and thought i would knock out atleast 4 pretty easy, but after 2 reps my tris were done for. definitely an effective tri exercise for me.

bboy, you do close crip with ezcurl bar, right?---is just using a straight bar that makes it less effective for you?

[KhmerMuscle]

Guys talking about doing close grip on machine. I'll try that tonight.

[PanterA]

I do them free weight. I use the smith for calf raises and overhead extensions sometimes. That's it.

[jrg_715]

today is defintely an off day for me....big bachelor party for me tonight. have a lot of buddies comin from out of town. will be a lot of booze, and food i imagine.

have a good one everyone.

go bucks!

[jrg_715]

WEEK 6 11.9.09
B2


ALTERNATING DB CURLS

45 lbs x 16/arm, x 7/arm, x 5/arm (rp=15 breaths)
+3 reps
stretch= 80 sec
+5 sec



FOREARM CURLS

60 lbs x 14 straight reps(5 sec pos, 10 sec neg) (brutal--i think I use forearms more doing DB curls than w/ a straight bar)
+ 1 rep



SEATED CALF RAISE

90 lbs x 15 straight reps (5 sec pos, 10 sec neg)
+ 2 reps



LYING LEG CURL

147.5 lbs x 8, x 3 1/2, x 1 1/2 (rp= 15 breaths)
+2 reps
stretch= 80 sec/leg
+ 5 sec



SQUATS
HACK SQUAT AND LEG PRESS WERE UNAVAILABLE, SO WE DID SQUATS. THIS TIME I LOWERED THE WEIGHT A LITTLE AND WENT BELOW PARALLEL. I want perfect form on squats, i definitely felt them more this time.

315 lbs x 6, 2 min rest, 225 lbs x 25
stretch= 50 sec

[YukonCrazy]

Guys talking about doing close grip on machine. I'll try that tonight.

I have never felt comfortable doing close grip bench presses, but it would help my tris where I need it the most! Maybe I will try them on the smith machine.... I never thought of that.

[ZyklonB]

WEEK 6 11.9.09
B2


ALTERNATING DB CURLS

45 lbs x 16/arm, x 7/arm, x 5/arm (rp=15 breaths)
+3 reps
stretch= 80 sec
+5 sec



FOREARM CURLS

60 lbs x 14 straight reps(5 sec pos, 10 sec neg) (brutal--i think I use forearms more doing DB curls than w/ a straight bar)
+ 1 rep



SEATED CALF RAISE

90 lbs x 15 straight reps (5 sec pos, 10 sec neg)
+ 2 reps



LYING LEG CURL

147.5 lbs x 8, x 3 1/2, x 1 1/2 (rp= 15 breaths)
+2 reps
stretch= 80 sec/leg
+ 5 sec



SQUATS
HACK SQUAT AND LEG PRESS WERE UNAVAILABLE, SO WE DID SQUATS. THIS TIME I LOWERED THE WEIGHT A LITTLE AND WENT BELOW PARALLEL. I want perfect form on squats, i definitely felt them more this time.

315 lbs x 6, 2 min rest, 225 lbs x 25
stretch= 50 sec

Strong work bro, I like the squats. What kinda of stance do you use? Wide?

That's some heavy weight, I'm thinking about doing my squats a bit different today. Try to get a burn on the outer part of quads

[BBOY87]

Awesome work as usual. PRs on everything and more sick squatting!

[jrg_715]

Did my A3 workout yesterday, and made decent gains in about everything, and all the lifts felt good...but overall I didnt feel like I had enough energy, didnt have a ton of motivation, so i thought about just doing cardio this morning, but i got a real good night's sleep, so we went ahead and did out B3 workout.


11.12.09 B3 Week 6

BB ARM CURLS

95lbs x 12, 6, 3 (rp= 15 breaths)
decreased weight but did more reps...felt a lot better
stretch x 80 sec



FOREARM CURLS

60lbs x 15 straight reps (10 sec neg, 5 sec pos)
+ 1 rep



STANDING CALF RAISES

9th plate x 15 straight reps (10 sec neg, 5 sec pos)
+ 1 rep



LYING LEG CURL(DIFFERENT MACHINE)

95 lbs x 11, 5, 3 (rp=15 breaths)
stretch x 75 sec


HACK SQUATS

3 plates/side x 10, 2min rest, 2 plates/side x 25
+5 total reps
stetch x 65 sec
+15 secs from last week


notes--felt better today than yesterday. this concludes 6 weeks of DC. I am going to go back to my training log and write down the best exercises for each bodypart that I have done and go back and see what I need to work on, form wise and weight wise. As well as write down exactly what I am going to do for every A and B workout. I started at about 199lbs 6 weeks ago and my morning weight now is between 205-206. I am going on my honeymoon in 6 weeks, so I am going to clean up my diet a bit and do cardio 4 times a week. I still have a six pack and I can see my serratus anterior even though I have put on 24 lbs, and my waist is the same size (34), but I still want to cut up a bit more. gonna rest a ton this weekend and get back to it on Monday.

[ZyklonB]

I'm looking forward to your insight on DC 6 week training.

I like those hack squats, I miss having that machine, still haven't got the hang of doing BB hacks.

Nice work on the curls, big weight!

Have fun on the honeymoon, congrats putting on muscle and keeping the waist in check

[PanterA]

You're supposed to train M, W, F or something similar.

[jrg_715]

You're supposed to train M, W, F or something similar.

Ya, I know. i always do Monday, wednesday, friday....but wasnt able to wednesday because of work, so I did monday, thurs, fri. just for this week