JRG training journal

[jrg_715]

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

[BBOY87]

Nice workout man...simple and straight forward!

[stackndeca]

workouts are looking good in here. keep it up.

[jrg_715]

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_715]

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.

[CAROLINA MUSCLE]

I like the 5x5 rep scheme

[jrg_715]

I like the 5x5 rep scheme

Can't beat heavy compound movements

[TheKillerOfSaints]

is that a Conan avi?

[jrg_715]

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_715]

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_715]

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.

[stackndeca]

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.

[jrg_715]

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_715]

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.

[ZyklonB]

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