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JRG training journal

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  • Do you use hte box jumps as an activation exercise? Or is this something else?
    Turn the other cheek and I'll break your fucking chin.

    Comment


    • Originally posted by chasebny View Post
      Do you use hte box jumps as an activation exercise? Or is this something else?
      Well, a couple months ago I was doing squat jumps with just 10 lbs plates in each hand, as a warm up exercise only. Recently, Ive become alittle more interested in functional training for legs...so I'm incorporating them in to not only get warmed up in the beginning (I do about 10 minutes of dynamic stretching before anything), but to work on explosiveness, balance, and core stability.
      "JRG, you've got a feminine face and the balls....you're okay in my book."

      Comment


      • I'm getting that way too. Really trying to focus on explosiveness in things like sprinting from a dead stop, vertical jumping, etc.

        I guess a lot of this stems from my basketball days. Old habits die hard.

        Comment


        • 4.14.11
          Hyper- back/ shoulders

          Bent over speed rows
          185 x 3 x 6

          Tbar rows( put a par between 2 stacks of plates on the ground, used a v- grip handle)
          135 x 10 x 3

          Hammerstrength unilat pulldowns
          80/side x 12,12, drop- 70/side x 8, drop- 45/side x 6

          Cable rows
          145 x 12, 10
          -superset-
          Cable rope face pulls- 2 sec hold
          35 x 10,9

          Wide grip pulldowns, 3 second negative
          120 x 9

          Smith machine seated shoulder press
          55/side x 9
          45/side x 9

          Arnold press
          50 x 10
          -superset-
          Incline lateral raises
          20 x 10

          DB upright rows
          30 x 10
          -superset-
          DB bent over flues
          30 x 12

          DB shrugs- 2 sec hold
          50 x 8, drop- 40x 4

          DB pullover static stretch/ hold
          40 x 45 seconds
          "JRG, you've got a feminine face and the balls....you're okay in my book."

          Comment


          • 4.15.11
            Hyper- chest/ arms

            DB speed presses
            60 x 3 x 6

            Incline DB unilateral chest press
            75 x 10
            70 x 10,9

            DB underhand presses
            50 x 10,9,10

            Incline DB flyes
            35 x 10 x 3

            Cambered bar curls
            60 x 12, 10, 9

            Incline DB zottman curls
            20 x 9,8

            Medicine ball offset alternating pushups
            25, 13

            One arm/one leg alternating plank
            75 seconds

            Cable overhead triceps extension
            35 x 12,10, drop- 25 x 8
            "JRG, you've got a feminine face and the balls....you're okay in my book."

            Comment


            • 4.18.11
              Power-Upper body

              rack deads
              365 x 10
              385 x 10
              405 x 10

              Pullups
              x 6,5,5

              Vgrip Pulldowns
              140 x 11,9

              Hammerstrength decline press
              135/side x 5
              145/side x 5
              155/side x 5

              weighted dips
              45 x 13,8--2 sec negatives

              Smith machine seated shoulder press
              55/side x 6, 5
              45/side x 5

              Db curls
              40 x 12,9
              -superset-
              Incline bench reverse flyes (pronated hands)
              10 x 10,12
              "JRG, you've got a feminine face and the balls....you're okay in my book."

              Comment


              • 4.20.11
                Legs

                30" box jumps
                10 jumps x 3 sets

                Squats
                225 x 16
                275 x 7
                185 x 10

                Leg extensions
                120 x 10,5,3--rest pause

                Speed skater squats (seen below, you're welcome)


                20 x 12-left leg
                20 x 8 right leg
                15 x 8- right leg
                15 x 6 left leg

                DB SLDL
                70 x 20,20

                Standing calf raise
                120 x 20, 13
                120 x 8, drop, 90 x 6, drop, 60 x 5

                One arm alternating plank
                x 1 min 37 secs

                Side planks
                right side- 50 seconds
                left side- 60 seconds
                "JRG, you've got a feminine face and the balls....you're okay in my book."

                Comment


                • I need to start incoporating more single leg work in my squat days. I think it helps keep the hips healthy. Thanks for the video! Cool variation.
                  Turn the other cheek and I'll break your fucking chin.

                  Comment


                  • Cool. Ya, those speed skater squats are pretty solid. 1 1/2 reps=1 rep. I watched that vid probably 20 times just staring at that girl's ass though. ridiculous.
                    "JRG, you've got a feminine face and the balls....you're okay in my book."

                    Comment


                    • Damn. I haven't been on here in 7 months. Nice.
                      "JRG, you've got a feminine face and the balls....you're okay in my book."

                      Comment


                      • Hope you worked out in that time.

                        Happy holidays
                        Not Everything. Not Yet.

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                        • what up stranger

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                          • Sup dude?
                            My Journal:

                            Comment


                            • As my free time increases, I'll start posting and perusing MD.com forums a bit more again.

                              Training is going well. I;m going back to basics. Trying to fill out, gain mass again. Three full body workouts/ week,5 sets x 5 reps, if I do all 25 reps, increase upper body exercises by 5 lbs the following week, low body by 10 lbs.

                              This is my second week, tonight was:

                              A1)Weight dips: 50lbs x 5 x 5

                              A2) T-bar rows: 120 x 5 x 5
                              - Do A1, rest 90 secs, do A2, rest 90 secs, and repeat.

                              B) Deadlifts: 335 x 5 x 5


                              Thats it. SImple. Effective, not complicated. INcreased calories a bit and feel great. I'm about 190 lbs at night, guessing around 14% BF.
                              "JRG, you've got a feminine face and the balls....you're okay in my book."

                              Comment


                              • .
                                "NOTHING IS TRIVIAL"

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