JRG training journal

[Rjackd1]

Good stuff in here, JRG. Consistent with the workouts and they make sense.

[jrg_715]

Good stuff in here, JRG. Consistent with the workouts and they make sense.

thanks man, i appreciate that. took me awhile to get shit right, but i think im on the right track.

[jrg_715]

whew...bout time I get back on here. What'd i miss? Who's goin to the arnold? Let me know... I'll be there all day friday, and going to prejudging on Saturday.


Anyway, I just moved up in the world of medical imaging--just got an MRI job, so I've been busy training for that. havent had much time to get on here. Last week, I only did 2 full body workouts, went pretty heavy with 6-8 reps each time and 4 sets for each bodypart. Today I lightened the weight and did 3 sets with 13-15 reps for each bodypart. Today we did: (cant remember weights)

Behind the neck smith press for shoulders

skull crushers for tris

sitting low cable rows for back

Hammer strength preachers for bis

Incline bench for chest, supersetted with pushups

and calf raises

That was the jist of it. taking tomorrow off and going wed thurs and fri, Ill report those later. have a good week everyone. train hard.

[jrg_715]

btw...chocolate peanut butter myosfusion is overated, tastewise. I've had much better(and much worse for that matter--Optimum Nutrition cookies and cream is awful). However, Optimum nutrition vanilla casein kicks ass, go figure.

[PanterA]

ON's casein taste great. It's a casein thing... I bet the chocolate myofusion is the shit. I got the chocolate peanut butter because it was $31 for 5lbs. I don't care for anything other than chocolate realy. I was using ON's chocolate whey mixed with cookies and cream casein, and that was realy good.

[jrg_715]

ON's casein taste great. It's a casein thing... I bet the chocolate myofusion is the shit. I got the chocolate peanut butter because it was $31 for 5lbs. I don't care for anything other than chocolate realy. I was using ON's chocolate whey mixed with cookies and cream casein, and that was realy good.

I'm the same way, with chocolate. I dont tend to venture from it that often. I was running low, and picked up 2lbs of bodyfortress chocolate whey from wal-mart for only $12. I only got it till the arnold where hopefully i can find some good cheap stuff. The body fortress stuff actually has a decent nutritional profile, and tatstes better than myofusion.

Where the hell did you get 5lbs myofusion for $31? I would have got 10 lbs

[PanterA]

Nutraplanet had that flavor on sale for $31. It's all $39 now. Supplementkingdom has all flavors for $36. Bodyfortress is cheap. The leucine content is low though, and leucine is the number 1 amino acid in protein. I def prefer myofusion to BF but I was using that shit for months when I was way broke.... Are you mixing the myofusion with milk?

[jrg_715]

Nutraplanet had that flavor on sale for $31. It's all $39 now. Supplementkingdom has all flavors for $36. Bodyfortress is cheap. The leucine content is low though, and leucine is the number 1 amino acid in protein. I def prefer myofusion to BF but I was using that shit for months when I was way broke.... Are you mixing the myofusion with milk?

ya, the BF is just to get me through the week. I sip a mix of BCAAs/powerade ion 4 through my workout, so i wasnt real concerned about the luecine.

I mix myo with milk....if im at work and dont have milk readily available I mix with water. I have also mixed it with a combo of water and an 8oz can of ensure for extra calories too. Even with milk, its not that great. Not saying its bad....I just expected a lot when i heard a bunch of people saying it was the best shit ever. besides, it seems you need a shit ton of liquid to prevent it from being too thick. I think it recommends 6-8oz per scoop, it seems you need more than that.

[jrg_715]

3/3/10
CHEST/TRI'S
**everything is done with slow rep speed and a pause on the negative



INCLINE SMITH PRESS

185 x 10
185 x 10
185 x 8 +2 assisted reps


LOW CABLE CROSS OVERS

40/arm x 10
30/arm x 10


INCLINE MACHINE PRESS (NEUTRAL GRIP)

200 x 12
200 x 10 +2 assisted
200 x 8 +1 assisted


HIGH GRIP PEC DECK

90 x 8 + 2 assisted
80 x 8+ 2 assisted


EZ CURL BAR SKULL CRUSHERS (drop set)

65 x 12
50 x 6


SMITH UNDERHAND CLOSE GRIP PRESS(double drop set)

105 x 15
95 x 6
85 x 6


ROPE PUSHDOWN(USING LATS CABLE-MORE RESISTANCE)

40 X 12

[BBOY87]

Nice workout man! Hope all is well!

[TheKillerOfSaints]

curious why you like that underhand press

[jrg_715]

curious why you like that underhand press

because it works the shit out of my tris, especially on a smith where you can focus on just the "push" movement and get a good squeeze and stretch. I also like regular close grip bench for tris on the smith...but we switched it up today and did underhand. Im glad we did.

[jrg_715]

Nice workout man! Hope all is well!

I appreciate it. Cant complain...hope everything is good on your end.

[TheKillerOfSaints]

sounds good

[jrg_715]

3/4/10
BACK



OVERHAND PULLUPS

bw x 15, 30 sec rest, x 10, 30 sec rest, x 5



LOW CABLE VBAR HIGH ROW (for traps/rhomboids)

145 lbs x 12

145 x 10

145 x 8 +2 assisted


BENT OVER CABLE LAT RAISES-DOUBLE DROP SET (post delts)

25 lbs x 10, 20 x 6, 15 x 4 (each arm)


SMITH SHRUGS(drop set)

105 lbs/side x 12, 80 lbs/side x 6


STIFF ARM PULLDOWNS

145 lbs X 10

135 X 9 +1 assisted


LOW CABLE ROPE ROWS--drop set (overhand grip)

130 lbs x 14, 115 x 7+1 assisted


LYING DB OVERHEAD PULLOVERS

65 lbs x 13


**we were going to do rack deads, but didnt have time, will try to work in tomorrow morning....and then off to the ARNOLD!