JRG training journal

[The Joker]

If you were doing sprints, how many would you do? HOw long would you do them for total?

Thanks for answering my question about HIIT

[ZyklonB]

ill kick my 2 cents like you asked...

since I don't always have a track, I do sprints like this.

10 min warmup with a little tempo action to make sure I'm warmed up.

1st cycle
30 sec sprint
1 min jog

repeat 5 times

2nd cycle
45 sec sprint
30 sec jog

repeat 3 times
Go back to 1st cycle then do 10 minute cooldown.

Be sure to stretch first, you'll get shin splints if you don't

[The Joker]

Dude, after reading the DPP today with all the discussion about diet, I totally NNNEEEEDDDD to learn more. And I need to put together a plan. Like you wanting to be 230 12 bf in 18 months. I need something like that.

[jrg_715]

If you were doing sprints, how many would you do? HOw long would you do them for total?

Thanks for answering my question about HIIT

Just something similar to what I did in HS track and football. LIke 10 200's...or 6 300's, or a ladder approach like 1,2,3,4,4,3,2,1...shit like that.

[jrg_715]

Dude, after reading the DPP today with all the discussion about diet, I totally NNNEEEEDDDD to learn more. And I need to put together a plan. Like you wanting to be 230 12 bf in 18 months. I need something like that.

Ya, just make a realistic goal, and set out a nutrition and training plan on how you think would be best to get there. If i dont have a nutrition strategy and training plan I feel like I;m shooting in the dark. Your body is most anabolic in the 10-12% BF range, which is actually pretty fucking lean. If I'm not making slow, steady gains, then Ill change something up, one variable at a time.

[jrg_715]

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

Little pricier, but worth it. Mixes well in shakes. or I just drink it by itself and chase it with something.

[jrg_715]

8/26/10
hyper-chest/arms

Incline DB press
80 x 11, 9, 8

Decline DB close grip press
60 x 11, 9, 9

Flat DB press
60 x 11, 9, 9

EZ bar curls
60 x 12
65 x 10
-supersetted with-

Standing french press
65 x 12,12

Pushdowns
100 x 12, 110 x 10
-supersetted with-

Hammer DB curls
25 x 12
30 x 10

Incline Cable flyes
40/arm x 12,9,8

Hammer strength curls
65 x 10, 8
-supersetted with-

Machine triceps extensions
90 x 9
80 x 10

[jrg_715]

8/27/10
Hyper legs
--Kinda random today...was a little tired this morning, not very motivated or energized.

Squats
275 x 10

Machine Hack Squats
10th plate x 10,10,11
--------------------------
Leg extensions
? x 3 sets

Supersetted with

Lying leg curls
? x 3 sets
--------------------------
DB lunges
35/arm x 10 x 2 sets

supersetted with

DB Stiff leg DL's
65/arm x 10,10
--------------------------
Seated calf raise
100 x 15 x 4 sets


Not too bad today--was supposed to legs at the beginning of the week when I had a bit more glycogen stores but ended up doing them today. Didn't feel especially strong. The machines at this gym suck. Tomorrow is back/shoulders.

[stackndeca]

Workouts are looking good. Throw some mayo in your diet for extra power.

[jrg_715]

Workouts are looking good. Throw some mayo in your diet for extra power.

Sometimes the most obvious answers are right in front of your face. I open the refridgerator every morning to grab my pre workout shake--I knew there was a reason I kept eyeing the mayonaise jar. Thanks for confirming my suspicions, I knew I wasn't over-thinking it! Starting next week...pre workout shake--2 scoops whey, 12 oz spoiled milk(spoiled milk has more aminos), 1 tb peanutbutter, 1 tb jelly, and.....2 TB mayo! Power shake, BOOM!

This video came to mind as soon as I was posting this...

[jrg_715]

10/28/10
Hyper-Shoulders/Back

DB Shoulder press
70 x 12,9,8

supersetted with

DB front raise
25's x 12,12,12
------------------------
DB one arm row's
80's x 12,12,12

supersetted with

DB Arnold presses
50 x 10,10,10
------------------------
Wide grip Lat pulldowns
140 x 12,10,9

supersetted with

DB Shrugs
70's x 11,10,10
------------------------
Vbar pulldowns
120 x 10,9,8

supersetted with

DB upright row
30s x 12,9,8
-----------------------
T-bar rows
125 x 12
135 x 11
-straight to a wide grip lat hang x 30 secs

Smoked. Super sets killed me. Had PR's in almost every lift even though I didn't feel as energized as I would have liked to have been. Everything felt good, joints feel good.

[jrg_715]

For reference in case anyone is interested:

PROTEIN
40 g protein=
5 oz chicken breast (cooked measure)
4.5 oz eye of round steak (cooked meaure)
4.0 oz top round steak (cooked meaure)
1.5 C egg whites (raw meausure)
1 3/4 scoop whey powder

50 g protein=
6 1/4 oz chicken breast (cooked measure)
5 1/2 oz eye of round steak (cooked measure)
5 oz top round steak (cooked measure)
2 C egg whites (raw measure)
2 scoops whey protein powder

60 g protein=
7 1/2 oz chicken breast (cooked measure)
6 2/3 oz eye of round steak (cooked measure)
6 oz top round steak (cooked measure)
2 1/3 c egg whites (raw measure)

CARBS
40g carbs =
3/4 c oats (dry measure)
1 c brown rice (cooked measure)
1 c sweet potato (cooked measure)

50g carbs=
1 c oats (dry measure)
1 1/4 c rice (cooked measure)
1 1/4 c sweet potato (cooked measure)

60g carbs=
1 1/8 c oats (dry measure)
1 1/2 c cooked rice (cooked measure)
1 1/2 c sweet potato (cooked measue)

FATS
8 g fat=
1 1/2 teaspoons all natural peanut butter
1 1/2 teaspoons healthy oil (olive, flax, macadamia, etc)
8 fish oil capsules or other encapsulated fats (make sure they're 1000mg each)
16 medium sized almonds or other nuts

10g fats=
2 teaspoons all natural peanut butter
2 teaspoons healthy oil
10 fish oil capsules
20 almonds or other nuts

15g fats=
2 tablespoons all natural peanut butter
1 tablespoon healthy oil
30 medium sized almonds or other nuts

[jrg_715]

UFC and copious amounts of beer tonight. I can almost guarantee I'll try to put someone in an armbar at some point in the night. Always happens.

[TheKillerOfSaints]

im to lazy to search for your stats ...wanna just tell me?

[jrg_715]

im to lazy to search for your stats ...wanna just tell me?

Tell your wife I'm 6'1'', 204-207 lbs, in-shape and disease free. And I prefer bareback.