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JRG training journal

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  • 7/27/10
    Legs-Power


    Back BB squats
    275 x 5, 5, 5
    295 x 5
    305 x 5

    Stiff Leg Deadlifts
    275 x 5
    315 x 5,5,5
    335 x 5

    Seated calf raise
    135 x 8,8,7,7,7,7
    "JRG, you've got a feminine face and the balls....you're okay in my book."

    Comment


    • Nice workout man...simple and straight forward!

      Comment


      • workouts are looking good in here. keep it up.
        your only as strong as your mind, so consider yourself weak.
        Yep...cats before cunts like my grandma always used to say. - BBOY

        Comment


        • Originally posted by BBOY87 View Post
          Nice workout man...simple and straight forward!


          Ya, the "power" days are pretty straight forward...just 5x5 of basic movements to failure. The "hypertrophy" days for low/upper body have more exercises in them and also have supersets. Each bodypart is trained twice/week....hopefully I'll see some positive changes from it.
          "JRG, you've got a feminine face and the balls....you're okay in my book."

          Comment


          • Originally posted by stackndeca View Post
            workouts are looking good in here. keep it up.

            Thanks man. I just want to get back on track with a consistent training program. The last 4 weeks have kinda been a cluster fuck as far as training and cardio is concerned.
            "JRG, you've got a feminine face and the balls....you're okay in my book."

            Comment


            • I like the 5x5 rep scheme
              "Love me or hate me, Promise it wont make or break me!"

              http://www.planetnutritiononline.com Free shipping and samples ALWAYS!

              Comment


              • Originally posted by STRAIGHT DIESEL View Post
                I like the 5x5 rep scheme

                Can't beat heavy compound movements
                "JRG, you've got a feminine face and the balls....you're okay in my book."

                Comment


                • is that a Conan avi?
                  "NOTHING IS TRIVIAL"

                  Comment


                  • Originally posted by TheKillerOfSaints View Post
                    is that a Conan avi?

                    It's Frank Frazetta's painting, "Conan the Conquerer." The whole painting is pretty badass actually. The original painting just sold for like 1.5 million 2 weeks ago. I'm not really into that "fantasy" bullshit, and I generally think comic books are pretty douchey too, but the painting is pretty sweet.

                    "JRG, you've got a feminine face and the balls....you're okay in my book."

                    Comment


                    • Today's cardio was..........me sleeping in an extra hour. Legs were too sore, and I was just too fucking tired. Gawddamn, I'm a pussy.
                      "JRG, you've got a feminine face and the balls....you're okay in my book."

                      Comment


                      • 7/29/10
                        Hypertrophy-Chest/Arms
                        3 sets in the 8-12 rep range to about 2 reps short of maximum failure
                        Training partner was late, so we took about 60 secs between sets to save time.

                        Incline DB Bench
                        65 x 12
                        70 x 10, 8

                        Close grip BB Bench
                        135 x 8, 8
                        125 x 10

                        DB flat bench
                        70 x 7
                        60 x 8,8
                        *lost a lot of strength here

                        Preacher Curl, Supersetted with, Standing DB french Press
                        55 x 10,8,8 ; 25/arm x 12,12,12

                        Pushdowns, supersetted with, Hammer DB Curls
                        110 x 8, 90 x 10, 70 x 10 ; 25/arm x 10,10,8

                        Cable Crossovers
                        60/arm x 12,12,9

                        *Was supposed to end with machine curls supersetted with machine dips, but ran out of time.
                        Not happy about the pressing. I was doing as much as 85 x 20 the last time I did DB flat presses. Going 4 weeks without virtually any heavy pressing hurt me. But I'm sure Ill bring it up.

                        Plan on only doing one day of 30 min HIIT cardio/week(per Layne) in order to bulk. Hopefully wil stay at about 14% BF and get up to 210 by October.

                        Also working on my carb cycling plan now and will start that next week. I will most likely do 2 days of HIGH carbs(500-600g day) with low fat and moderate protein; 4 days Lower carbs (80-100g/day eaten before 9am), higher fat and protein, and one day of medium carbs, moderate protein/fats.
                        "JRG, you've got a feminine face and the balls....you're okay in my book."

                        Comment


                        • Originally posted by jrg_715 View Post
                          Thanks man. I just want to get back on track with a consistent training program. The last 4 weeks have kinda been a cluster fuck as far as training and cardio is concerned.
                          i hear you, my consistency is my biggest problem.
                          your only as strong as your mind, so consider yourself weak.
                          Yep...cats before cunts like my grandma always used to say. - BBOY

                          Comment


                          • 7/30/10
                            Hypertrophy- Shoulders/Back

                            DB shoulder press, supersetted with, DB front raise
                            60 x 12,9,8 ; 25/arm x 12,12,12

                            DB one arm row, supersetted with, Arnold presses
                            70 x 12,12,12 ; 50 x 10,9,8

                            Lat pulldowns (wide grip) supersetted with, DB shrugs
                            120 x 12,10,9 ; 75/arm x 10, 65 x 10,8

                            Close grip underhand pulldowns, supersetted with Db upright row
                            100 x 12,12, 110 x 10 ; 30/arm x 10,9,9

                            T-bar rows (just used a barbell and plates. The gym has a piece to fit the bar)
                            2 plates x 12, 12
                            *as far as a stretch and squeeze for midback/lats, this is one of the best exercises i've done.
                            "JRG, you've got a feminine face and the balls....you're okay in my book."

                            Comment


                            • 7/31/10
                              cardio
                              AM, fasted
                              1 hour walk with the dog



                              Starting my carb cycle today. Today and tomorrow will be high carb. Roughly 6 meals with each consisting of 90g carbs, 35 g protein, and no added fat.

                              Monday, Tuesday, Wednesday will be low carb. Thursday will be Medium Carbs, Friday will be low carbs.
                              "JRG, you've got a feminine face and the balls....you're okay in my book."

                              Comment


                              • I agree about those t bars rows, perfect hit on the mid back...nice session w/ the back & shoulders...is that your usual style to work both back and shoulders?

                                About your carb cycling, how do the high carb meals fit w/ your lifting?

                                Always like to see different styles, I'm my own thing like this:

                                Cardio Only days
                                HIT cardio in afternoon
                                high protein, moderate fat, low carb

                                Cardio/Lifting Days
                                LISS cardio in morning
                                pre-lifting: high protein, moderate fat, low carb
                                post-lifting: moderate protein, low fat, high carb

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