JRG training journal

[jrg_715]

Training is good. Got legs today.

If you didnt already know, vinny from dpp is prepping me for a show on may 1. Which is awesome!

What cruiseline you going on? And where are you going out of?

nice...talk about a knowledgeable and passionate dude. Im sure he is doing a great job with you. Is this your first show? Any expectations? Goals? thats aweosme man, good luck.


actually not going on a cruise, just flying there. I think panterA is going on a cruise--which would be sweet, but im just flying. Im going to riviera maya in mexico. the weather there today was 81 degrees and sunny

[The Joker]

My bad. I guess I misread that shit.

Well have fun.

This will be my second show. Expectations? Goals? I want to win the show with conditioning. Im tall and haven't filled out my frame yet so...

[jrg_715]

My bad. I guess I misread that shit.

Well have fun.

This will be my second show. Expectations? Goals? I want to win the show with conditioning. Im tall and haven't filled out my frame yet so...

conditiong is where its at. atleast in my experience i have felt bigger at a conditioned 180, than i did at a mediocre 205. good luck man. any special diet plans?

[jrg_715]

forgot to post this on wednesday...


12/23/09 LEGS


smith machine squats

115/side x 12, x 12




leg extension

120 x 12, 90 x 6 (drop)



sissy squats x 12


leg curls

120 x 12, x 12



seated calf raise

90 x 20, x 17


standing calf raise

12th plate x 120, 9th x 11 (drop)

[The Joker]

carb cycling right now. I am really digging that. Progress is really slow though. I dont understand why.. Losing fat has always taken me along time. and Im an ectomorph.!!

Can there be ecto/endos?

anyway. my diet plan is to follow this for a few more weeks then based off of what I look like, Vinny will change it up. That is what I know right now.

Nice leg day.

[jrg_715]

1/05/10

back from the honeymoon---85 degres and sunny everyday in mexico, come back here and its in the teens and snowing. awesome.

actually got 3 workouts in and 1 day of cardio while in mexico. there was a respectable gym right outside my room, so I really couldnt find an exuse to no go in there for 30 mins or 4 days.

yesterday was light cardio, and today was back.

today we did pullups, rope cable rows, DB pull overs, shrugs, DB shrugs, and low cable vbar rows. tomorrow is delts and bi's. I will be actually logging the lifts and weights and reporting them from now on.

Witing on a shipment of superpump, whch i have gone 2 months without using and I cant take it anymore. im sick of yawning in the gym. I also got some myozene(post workout shake), and got halodrol liquigels o try out. Ive been wanting to try them for awhile, so i finally got them. Hopefully there will be some increased results.


happy new year.

[jrg_715]

Here was my workout from Saturday:

LEGS


BB SQUAT

225 x 25
275 x 8


SISSY SQUATS x 15



LYING LEG CURL

110 x 12
90 x 10


DB STIFF LEG DEADS

75 LBS x 15



SITTING CALF RAISE

125 x 12

125 x 10, 110 x 8(drop)



Was going to do abs, but felt like shit afterwards. It is now Monday night and my legs are still sore. Tomorrow will be back.

Right now I'm at about 202 lbs and look much better than I did at 208.

[jrg_715]

1/19/10

BACK/BI'S


BENT OVER SMITH MACHINE ROW

195 x 15-drop- 185 x 6



BENT OVER FLYS

30 x 12, drop, 20 x 6, drop, 15 x 8



SMITH MACHINE SHRUGS

265 x 12, drop, 245 x 8



WIDE GRIP PULL DOWNS

145 X 12, X 12


ROPE HIGH CABLE ROWS

160 X 12, X 12



LYING DB OVERHEAD EXT

65 x 12


ALT DB CURLS

40 X 12/ARM, DROP, 30 X 7/ARM


DB CONCENTRATION CURLS

25 X 11, DROP, 15 X 6


RACK DEADS

365 X 10
315 X 15


WEIGHTED BACK EXTENSIONS

25 X 20

[jrg_715]

Havent really been keeping a log book after I stopped DC....but havent missed a workout. Starting a new 6 week split on Monday where i will track everything. i did legs today, here's what it looked like:

Squats:

275 x 8
275 x 8
225 x 12


Leg press:

5 plates/side x 15


Leg Curls

100 x 12

80 x 8, 60 x 8 (drop, slower rep)


Standing calf raise

130 x 12
130 x 10, 100 x 12(drop), 80 x 12(drop)

[BBOY87]

Awesome work man! Glad to see you're still around!

[jrg_715]

Awesome work man! Glad to see you're still around!

thanks for stopping in. ya, I've lost a little touch with MD.com lately, been pretty busy. bust have managed to not miss a workout. thankfully i have made training and growing more of a priority than it has been in the past. Hope everything is well with the campus life, you lucky bastard. live it up my man...everytime i see dkalban write shit I shake my head thinking how much he is wasting the best years of his life!

[BBOY87]

thanks for stopping in. ya, I've lost a little touch with MD.com lately, been pretty busy. bust have managed to not miss a workout. thankfully i have made training and growing more of a priority than it has been in the past. Hope everything is well with the campus life, you lucky bastard. live it up my man...everytime i see dkalban write shit I shake my head thinking how much he is wasting the best years of his life!

Once you get serious into lifting it's hard to stop or skip workouts, good to see you kept at it (didn't have any doubts anyways)!!! School is great except for it being cold and windy...you know how fucking windy it gets here when the air gets compressed between all of the buildings...it's a real bitch! I agree though, socializing and networking are what make the experience!

[jrg_715]

2/01/10 WEEK 1 OF VOLUME/INTENSITY TRAINING
CHEST/TRIS



DECLINE SMITH MACHINE PRESS

275lbs(115lb/side) x 12, 255 x 6(drop)



CABLE FLYES(DROP)

85/arm x 12, 70 x 6, 55 x 6



INCLINE SMITH PRESS(drop)

165 x 15, 175 x 4 + 2 more spotted



PEC DECK(drop)

90 x 12, 80 x 4 +2 spotted, 70 x 3 + 3 spotted



DECLINE DB SKULL CRUSHERS

30 lbs/arm x 10 + 2 spotted
30 x 8+2 spotted
30 x 6 + 2 spotted



ROPE PUSH DOWNS

85lb x 11 + 1 spotted

70 x 9 + 3 spotted



OVERHEAD DB EXTENSIONS

20 lbs/arm x 12

20 x 8



STRAIGHT BAR PUSH DOWNS(drop)

100 x 12 , 85 x 12

[BBOY87]

Awesome work man! I've been using the Smith machine for my bench lately too. I feel I can really focus and use awesome form.

[jrg_715]

Awesome work man! I've been using the Smith machine for my bench lately too. I feel I can really focus and use awesome form.

oh ya...I dont really do anything flat anymore. but when i do incline and decline we tend to use the smith, just think it makes the chest work more, and takes some of the load of the delts.