JRG training journal

[jrg_715]

For real! Awesome workout man! That looks like it's right up my alley!

Thanks man. I had a good workout today too. I've been very pleased with the last 4 months of training.

[jrg_715]

fucking hangovers suck, at least ya got a good back session in before

No doubt! I can't tolerate hangovers quite as well as I did when i was in college.

[The Joker]

How old are you jrg and what did you study in college

[jrg_715]

8/23/10
Power-Upper body
Morning BW- 207.5 lbs
+ 5.5 lbs since 7/26

Incline Bench press
215 x 5 x 4 sets
220 x 4 + 1 assisted
+ 10 lbs from last week
+ 25 lbs since 7/26

Bent over rows
185 x 5
195 x 5 x 4 sets
+ 10 lbs from last week
Have decreased weight here from 7/26 to focus more on better form and contraction

Seated DB shoulder press
70 x 5 x 3 sets
75 x 5
80 x 4 +1 more assisted rep
+ 10 lbs since last week

BB Shrugs
185 x 5
205 x 5
215 x 5 x 2 sets
220 x 5
+ 35 lbs since 7/26

Definitely happy with the progress over the last 4 weeks. My strength has gone up considerably and I've put on 5.5 lean pounds. I look noticebly leaner now than I did at the end of July, but that may be in due to a larger part from the carb cycling. I'm only doing 1-2 days of cardio now, but would like to increase that to 3.

I'm going to keep doing this for another 4 weeks at least. If I stop making progress in a particular lift, then I'm going to just do a different exercise for that bodypart--something iI got from DC training. Also, I really want to bring up my lats width more, so on back hyper days I'm going to start doing seated rope rows, where I lean forward as much as possible. Also, after the sets, I'm going to do a lat stretch for at least 60 seconds to stretch the fasica and get a lot of blood in there and then go on to pull-downs--should bring a good pump (also from DC training).

[jrg_715]

How old are you jrg and what did you study in college

I'm 25 and my major in college was Allied Medicine with a focus on Radiologic sciences and therapy.

[BBOY87]

Awesome job on all the PRs. I feel you on the lats. Have you ever just hung from the pullup bar for as long as you can at the end of your workout?

As for your question a few pages back, I did not get tickets this year. I was too slow once my window opened up but you know how it is, people are always selling tickets to the smaller games. I had them sophmore year. We'd wake up and go to this barn looking house on Lane and stand on the balcony and just scream at fans from the other team. Fun shit. You going to make it to any games this year?

[BBOY87]

I'm 25 and my major in college was Allied Medicine with a focus on Radiologic sciences and therapy.

You spend a lot of time in Meiling Hall? Did you have Bronson for EEOB 232? I'm taking Anatomy 199.04 this quarter...hopefully it's sweet. Heard it's pretty easy though.

[jrg_715]

You spend a lot of time in Meiling Hall? Did you have Bronson for EEOB 232? I'm taking Anatomy 199.04 this quarter...hopefully it's sweet. Heard it's pretty easy though.

I know I had campbell hall for physiology...had some old guy, cant remember his name. I loved my physiology course. Cant remember the name of the building I had anatomy, I know its a nursing building. Anatomy was pretty easy, you're already ahead of the game knowing some basic anatomy from lifting and such. If I were you, I would try to become one of the anatomy TA's--have to get a badass grade in it and apply, but it would look excellent on a resume.

[jrg_715]

Money last meal of the day:

8 oz skim milk
8 oz water
2 ice cubes
2 scoops ON chocolate casein
1.5 TB macadamia nut oil

Boom!

Mac nut oil is the shit---for a lot of my meals on low carb days, I use this as my fat source. Just swig a tablespoon and a half and chase it with something else. Awesome and easy.

[The Joker]

Sonic Boom

[jrg_715]

Was going to do legs today, but I slept like shit last night. Would't be worth it to half ass leg day. So tomorrow will be legs, followed by the hyper workouts on thursday and friday.

Just did some easy 30 min LISS this morning. However, I will start to do some high intensity cardio immediatly following workout for 20 minutes. The goal is not to burn fat, as I will have plenty of glucose from my pre-workout meal, but to just increase my cardio performance. It seems on squats especially, that my lungs give out before my legs do. I'd like to get into some better cardio shape in hopes of increasing my weight training intensity a bit.

[The Joker]

Will you post up what you did for yoru High intensity cardio session? I would like to see it and learn more about how to do it right.

[jrg_715]

Will you post up what you did for yoru High intensity cardio session? I would like to see it and learn more about how to do it right.

I will not do any cardio the day after leg day. The day before leg day, Ill probably do 20 minutes of high intensity (no breaks) on the bike as it is a little easier on my legs. Otherwise, I'll do 20 minutes HIIT on the stepmill, or 16ish minutes of all out effort on the treadmill---at a speed of like 8 or so. Just whatever I feel like or have time for. Hate ellipticals.

[jrg_715]

Like i was saying in zyklonb's journal...if I had a track available, I would do a series of sprints. Compare the physiques of olympic sprinters vs. a middle distance/mile runner. No comparison. I think you can gain muscle from sprinting. It isn't conducive for pro heavyweight bodybuilders, but I tihnk it would be appropriate for my goals. I would like to be 230lbs at 6'1'', at 12% BF. I think I can get there in 18 more months.

If you want to do HIIT, I stick to 20-30 minutes. As long as your fastest paced intervals come out to about the same amount of time as you are doing an easier interval, you would be fine. I;ve done HIIT on a stepmill going uo and down a pyramid of speeds (slow medium fast medium slow, etc)--I've also done that on a treadmill. Also, I have done HIIt where I go all out for 1 minute, slower for one minute for 20-30 minutes. ONly guildeline I have for it is that my slower and faster intervals even out. For example, if I was doing 30 minutes--have 15 minutes of total moderate pace, and 15 minutes of all out pace.

[tjoe]

yep... love the Mac Nut oil.
used it last time I did keto (2007)
great stuff.