Announcement

Collapse

Registration by Invite Only

Hi Everyone. Because of the email regisration being abused, registration will be by invitation only.
The Invitation must come from a No Bull member of 1 year or more, and it must be sent to Jen directly with an email address and username of the invitee.

Thanks for your cooperation.
See more
See less

JRG training journal

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • 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
    Not Everything. Not Yet.

    Comment


    • 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

      Comment


      • 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.
        Not Everything. Not Yet.

        Comment


        • Originally posted by Aegis View Post
          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, you've got a feminine face and the balls....you're okay in my book."

          Comment


          • Originally posted by Aegis View Post
            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, you've got a feminine face and the balls....you're okay in my book."

            Comment


            • Originally posted by tjoe View Post
              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, you've got a feminine face and the balls....you're okay in my book."

              Comment


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

                Comment


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

                  Comment


                  • Workouts are looking good. Throw some mayo in your diet for extra power.
                    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 stackndeca View Post
                      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, you've got a feminine face and the balls....you're okay in my book."

                      Comment


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

                        Comment


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

                          Comment


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

                            Comment


                            • im to lazy to search for your stats ...wanna just tell me?
                              "NOTHING IS TRIVIAL"

                              Comment


                              • Originally posted by TheKillerOfSaints View Post
                                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.
                                "JRG, you've got a feminine face and the balls....you're okay in my book."

                                Comment

                                Working...
                                X