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JRG training journal

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  • Guest's Avatar
    Guest replied
    Originally posted by jrg_715 View Post
    Damn. I haven't been on here in 7 months. Nice.
    Good to see you getting back into the swing of things, you have some nice training stuff in here.

    What are your goals for the rest of this year?

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  • jrg_715

    A1) Smith Shoulder Press, 120lbs added to bar- 5 sets x 5 reps

    A2) Weighted narrow-grip chinups, +15lbs x 5 x 5

    B1) BB front squat, 145 x 5 x 5

    B2) Lying Leg Curl, 110 x 5 x 5

    Finisher- 70 pushups, no breaks; 60 split squats

    Cool down, treadmill- 3.5 speed, 5.0 incline, 12 minutes, stretching.

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  • TheKillerOfSaints

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  • jrg_715
    As my free time increases, I'll start posting and perusing 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.

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  • bluecountry
    Sup dude?

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  • ZyklonB
    what up stranger

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  • The Joker
    Hope you worked out in that time.

    Happy holidays

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  • jrg_715
    Damn. I haven't been on here in 7 months. Nice.

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  • jrg_715
    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.

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  • chasebny
    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.

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  • jrg_715

    30" box jumps
    10 jumps x 3 sets

    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

    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

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  • jrg_715
    Power-Upper body

    rack deads
    365 x 10
    385 x 10
    405 x 10

    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
    Incline bench reverse flyes (pronated hands)
    10 x 10,12

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  • jrg_715
    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

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  • jrg_715
    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
    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
    Incline lateral raises
    20 x 10

    DB upright rows
    30 x 10
    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

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  • GermaniaK
    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.

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