JRG training journal

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?

[jrg_715]

7/8/12

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.

[TheKillerOfSaints]

.

[jrg_715]

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.

[bluecountry]

Sup dude?

[ZyklonB]

what up stranger

[The Joker]

Hope you worked out in that time.

Happy holidays

[jrg_715]

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

[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.

[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.

[jrg_715]

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_715]

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_715]

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_715]

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

[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.