JRG training journal

[The Joker]

Are woodchoppers where you grab the high pulley and pull diagonally, toward the floor? Depending on where you live, exercises have different names.

[jrg_715]

Are woodchoppers where you grab the high pulley and pull diagonally, toward the floor? Depending on where you live, exercises have different names.

yep, thats what I did.

[jrg_715]

9/17/10

Squats
265 x 20
supersetted with

DB pullovers
65 x 15
-----------------
BB calf raise
245 x 15, 15

Stiff leg DL's
245 x 12

Underhand bench press
185 x 8
175 x 7, supersetted with

DB incline flyes
35 x 9
----------------------

Tbar rows
150 x 12
160 x 11

Vbar pulldowns
130 x 12,8

DB upright row
35 x 12
35 x 11, supersetted with

DB arnold press
50 x 12
----------------------

Incline DB curls
30 x 10, supersetted with

Decline skull crushers
30 x 12, immediately to

weighted decline crunches
30 x 35
-----------------------

[TheKillerOfSaints]

Hey JRG have you ever read Brawn? I cant remember who wrote. THe guy who used to right the h.u.g.e. section for flex I think. His book was all about the squat. Is that were you got the super squat thing?

STUART MCROBERT WROTE BRAWN

[The Joker]

Thanks. Did you read it?

I remember seeing there were like 4 different kinds of Brawn books

[TheKillerOfSaints]

yeah its in the bathroom....i dont have all the other ones yet

[The Joker]

Bathroom is prime reading time

[ZyklonB]

impressive workout JRG...I like your style lately of superseting and a shitload of volume

[jrg_715]

Bathroom is prime reading time

The best place to think in the entire house.

impressive workout JRG...I like your style lately of superseting and a shitload of volume

thanks man.

[jrg_715]

9/18/10
Cardio

Havern't had a real cardio session in a couple weeks. Reluctantly went this morning.

Tabata sprints-

8 min jog warmup
dynamic stretching

Sprint 20 seconds
walk 10 seconds
sprint 20 seconds
walk 10 seconds
sprint 20 seconds
walk 10 seconds
sprint 20 seconds

--walk 60 seconds--

Repeat sprints/walk from above

--walk 70 seconds--

Repeat sprints/walk from above

8 min cool down jog

Smoked. not used to that type of cardio. Nice change though, will definitely keep it in the cardio vault.

Some of the Ipod playlist from today's cardio...

No easy Way out" -Scorpion

Top 10 best soundtrack songs of all time

Also, "Blow me away" Breaking benjamin

[ZyklonB]

good cardio session and good song selection...nothing like getting totally anaerobic to start ur day

it's a good high

[jrg_715]

9/20/10

Tabata 1

Clean and press
75lbs x 8 rounds

DB Sl Dl to row
8 rounds

Pushups
8 rounds

Weighted corkscrews
25lbs x 8 rounds

Starting my carb cycle again today. Last 3 weeks have just been a maintenance diet. Low carb today. 350g protein, 75 g fat, 80 g carbs.

[The Joker]

Make sure to enjoy your low carb day. Today is my first high day of the week!

[jrg_715]

enjoy your carbs. I eat my days worth of carbs in my first 3 meals only. so im done for the day. just protein and fat the rest of the day. yay.

[jrg_715]

By the way...here's an easy and tasty way to make chicken. Put 4-6 frozen breasts in a crock pot. In a separate bowl mix together 12-16 oz BBQ sauce, 1/2 C italian dressing, 2 TB worcestersire sauce, 1/4 C brown sugar, 1/2 onion diced, 1/2 green pepper diced, 3 garlic cloves minced, salt and pepper. Cover the chicken with the BBQ mixture and cook on low 6-8 hours, or high 3-4 hours.

You can either eat the chicken by itself, or shred with 2 forks and make shredded chicken sandwiches. Pretty badass.